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K.i.s.s.

OMG pizza sounds so good right now!!! I haven't heard of 5 star though.. must be an east coast thing?
 
katt said:
OMG pizza sounds so good right now!!! I haven't heard of 5 star though.. must be an east coast thing?
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I had a chicken bbq pizza a couple of weeks ago for a cheat. It was fantastic.
 
vortrit said:
I had a chicken bbq pizza a couple of weeks ago for a cheat. It was fantastic.
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We're getting a new NYPD (New York style Pizza Delivery place) near where I live, I can't wait! That pizza is so good - it'd make for a very nice cheat meal!
 
Evaluation?

Active Stretched

Warm ups..
Side Planks on hands (60 sec)
Push Ups on Stability ball
Rope Cable Crunches (full rack, 2 sets)

Flat Barbell Bench Press
135lbs for 10 reps
225lbs for 6 reps
275lbs for 3 reps
315lbs for 2 reps :lol:
295lbs for 2 reps :rofl:
275lbs for 4 sets, 3 reps (75 sec RI; too heavy)

DB Row (supported by DB rack)
55lb DBs for 10 reps
75lb DBs for 6 reps
95lb DBs for 3 reps
120lb DBs for 6 sets, 3 reps (75 sec RI)

Cable Row, Neutral Grip
160lbs for 3 sets, 8 reps (60 sec RI)

Flat DB Press
110lb DBs for 3 sets, 8 reps (60 sec RI; last set had a failure at 6, RPed for 10 sec, fired out last 2)

Close Grip Bench Press
225lbs for 2 sets, 6, 4 reps (60 sec RI)

HIIT, Eliptical
5 min warm up
3 sets of 20 sec sprints...too fatigued
5 min cool down

No streches. :eek2:


Well! Looks like I was over shooting some shit today, eh? I wanted to do 6 sets of 3 reps on some heavy weight, but its not time for it. :shrug: Shoulda known!

Even my DB Rows sucked a bit. My left hand kept losing grip, but I guess it was a good grip workout! :callme:

Cable rows were too light. DB Presses were just right.

Close grips were fucked cuz of fatigue.

I knew I was screwed before I got on the eliptical. Taking another ephedra right before cardio on an empty stomach is a recipe for disaster. In fear of my LIFE, I decided to stop.
 
Active Stretched

Warm ups..
Bridge w/feet on ball doing marches
Planks w/appendage extensions
Single Legged Squats

ATG Squats
The bar for X reps
135lbs for 8 reps
185lbs for 6 reps
225lbs for 5 reps
245lbs for 3 reps
275lbs for 5 sets, 3 reps (2 min RI)

DB Marching Lunges
35lb DBs for 12 steps
50lb DBs for 3 sets, 12 steps (60-90 sec RI)

Seated Calf
1 plate on each side for 2 sets, 8 reps
2 plates on each side for 3 sets, 6 reps (60 sec RI)

HIIT, Treadmill

5min warm up
6 sets of 20 sec sprints
5 min cool down
Total time = 18 min

Static Stretched


Doing some evaluating today on the squats. Eh, not too shabby. I thought it was a bit light for the rests, but ok. This wont be my template anyway.

Lunges were tough.

Calves were really tough. Might be too heavy.
 
AKIRA said:
Fat Bar Static Holds; 185lbs for 4 sets, 31 s, 21s, 21s, 18s
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Wish my gym had a fat bar. I've never seen one. It's just a big fat bar I guess, right?
AKIRA said:
I think OH days are more least favorite.
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OH days... hmm... :thinking:... thx for the idea.
AKIRA said:
I did the dead and squats numbers before my disk herniation.
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:eek:Shit! Have I not read far enough back in your journal? When did that happen? How serious is it? How can you still be doing monster ATG squats? WHY are you still doing monster ATG squats!? Back herniations are crazy-serious, no?
AKIRA said:
Active Stretched, Warm ups, Workout, Cardio, Static Stretched
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How long are your workouts?
 
Big G said:
Wish my gym had a fat bar. I've never seen one. It's just a big fat bar I guess, right?
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First time Ive had one. Good stuff.

Big G said:
OH days... hmm... :thinking:... thx for the idea.
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Upper Verticals!

Big G said:
:eek:Shit! Have I not read far enough back in your journal? When did that happen? How serious is it? How can you still be doing monster ATG squats? WHY are you still doing monster ATG squats!? Back herniations are crazy-serious, no?

How long are your workouts?
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My workouts last 1:30 or less. Usually 1:05-1:15.

How am I doing the squats? VERY CAREFULLY. As far as my numbers go, Ill go so far to say they were made with BAD FORM too.

Kinda weird...I go lower than I ever did before and my numbers arent too far off despite my injury. Just goes to show you that going down all the way wont cause problems. :yes:
 
AKIRA said:
Just goes to show you that going down all the way wont cause problems. :yes:
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Shoot. I can't get all the way down any more. I'm trying to switch to an extra-wide power-lifter(type) stance, to reduce lower back & knee sheering forces. I can't go wide and deep (flexibility? hip design?).
 
Oh, well, my last journal entry is GONE!

..but todays journal is in!

Active Stretched

Warm ups..
Planks w/abducted appendages
Push ups on stability ball

Flat Barbell Bench Press
135lbs for 8 reps
185lbs for 5 reps
225lbs for 3 reps
255lbs for 5 sets, 5 reps (2 min RI; too long rests)

DB Row
65lb DBs for 6 reps
85lb DBs for 5 reps
125lb DBs for 5 sets, 5 reps (2 min RI; first set had NO straps)

Flat DB Press
120lb DBs for 4 sets, 6 reps (90 sec RI; last set failed at 3, RPed for 20 sec, only got 1 more)

Seated Cable Row
200lbs for 4 sets, 6 reps (90 sec RI; too easy)

Static Stretched


Not much to say. Bench can go up easily if I want to keep those rests.

DB Rows were kinda tough, but I only have one more set of DBs to go. :lifter:

Those DBs sure fired back during the presses. :pissed: Guess I wont be so strong after benching eh? These will remain until I get them.

Cable Rows can go up.




My last journal entry had me Conventional Deadlifting 275lbs, DOH, for the same volume (no straps!). GMs were 135lbs for 4 sets of 6. Yeah...thats about right. :thumb:
 
Active Stretched

Warm ups..
Pendelums
Rope Crunches
Single Legged Squats

ATG Squats
The bar for 8 reps
135lbs for 4 reps
185lbs for 4 reps
225lbs for 4 reps
275lbs for 5 sets, 5 reps (<2min RI; gave up after 4th rep on 5th set)

Unilateral Leg Press
4 plates for each leg for 3 sets, 8 reps (60 sec RI)

Seated Calf
1 plate on each side for 3 sets, 12 reps (30 sec RI)

Eliptical for 29min

Static Stretched


Another sharp pain felt near my asshole in my 225lb warm up. :scratch: Went away when I slowed the reps down. DONT BOUNCE FROM THE BOTTOM! Anyway, who knows why I gave up, but fuck it, this is my first 5x5 with this weight in a while.

Unilateral was too easy.

Calves, fuck em.

I did a moderate cardio pace today cuz I want to get some wind built up in me.

My cardiovascular is weird (or maybe I am going to be the first one to put it out there). Ill warm up, get a good pace started, but then ill run out of breath on maybe the first 2 sets. However, on my 2nd exercise, I am never running out of breath. Same thing for cardio...ill warm up, then star the 'run' but be in bad shape after 5 min...however, if I hold out, my "second wind(?)" kicks in and I can go on forever. :wits:
 
Oh Vertical Man!

Active Stretched

Warm ups..
Oblique Side Planks on hands
Back Extensions (I dont like these)
L Pullups (3 sets)

Weighted Wide Grip Pullups
45lbs for 5 sets, 5 reps (< 2 min RI)

Seated DB OH Press
55lb DBs for 6 reps
75lb DBs for 5 reps
95lb DBs for 5 sets, 5 reps (< 2 min RI)

Weighted Close Grip Chin Ups
25lbs for 3 sets, 8 reps (60 sec RI; 3rd set failed at 5.5, RPed, got 2 more)

Standing OH BB Press
115lbs for 3 sets, 8 reps (60 sec RI)

Hise Shrugs
295lbs for 4 sets, 8 reps (60 sec RI)

HIIT, Treadmill
5 min warm up
6 sets of 20 sec sprints w/1 min in between
5 min cool down

Total time 18 min, HR=190

Static Stretched


Pullups werent too easy. Neither were the OH presses. These weights have to go up though since I did them. Its weird though cuz the rests were too long. I guess the strength wasnt there. :eek2:

My chinups caught up with me. :pissed: I kinda called it though. :doh:

My Standing BB presses were prolly the most satisfying as I felt the workout itself. Leave it to lighter weights to do it. I had planned a=on 135lbs but the failure with the chins recommended otherwise.

Threw Hises in cuz, well, as far as accessory work goes, Id like to have bigger traps (and calves) than anything else. My grip during this program will be aided by straps so thats out and my arms are already big so fuck them too. :paddle:

OK! There are my 1st week's numbers. I am going to do an Alternating Periodization program. Next week I will decrease the intensity, then get back to the numbers. Bench, Pull ups, deads, and squats will be the exercises for the numbers.
 
Thanks guys. Yeah, one week will be all out and the next week will be moderate.

I was going to workout this morning, but I coudlnt sleep cuz of 2 performances I had to do today. Ive got one more to do in front of the faculty. Not sure why the teacher is putting all of us through this. I can tell people are nervous about their next performance thats in front of the faculty (actually anyone can come see it) cuz they are forgetting their lines CONSTANTLY and that just shouldnt be happening NOW vs. the beginning of the year. Even my scene partner forgot a line. I didnt. ;)

Ive got the rest of the afternoon to relax and I am definetly not going to the gym at this fucking hour on a monday. But maybe later...
 
Smoooth Moderatooooorrrr

Active Stretched

Warm Ups..
Planks
Bird Dogs
4 sets of Single Legged RDLs 20lb, 25lb, 35lb, & 45lb DBs

Romanian DB Deadlifts
60lb DBs for 7 reps
80lb DBs for 6 reps
90lb DBs for 3 sets, 8 reps (90 sec)

Glute-Ham Raise
BW for 3 sets, 10 reps (60 sec RI)

Lying Leg Curl (Prone)
95lbs for 8 reps, went down to 90lbs for 4 reps
80lbs for 12 reps (60 sec RI)

Seated Calf Raise
1 plate on each side for 3 sets, 12 reps (30 sec RI)

Static Stretched

FUCK CARDIO

I used a bunch of single legged RDLs to warm me up today and I wonder if that was such a good idea..

DB Romanians were easy, but my grip was failing...and it was my right hand! :eek2: Thats right Mr. Smiley, I didnt get that shit either.

Glutes were still hard, but at least this time I was able to complete a full set scheme.

Leg Curls were a bit of a joke. I aimed low, but this was yet another new machine. Cybex Eagle? Eh. Anyway, I could hardly keep balance after all these hamstring workouts.
 
A hang over that lasted until 7pm..

Active Stretched

Warm ups...
Crunches w/legs on ball
Planks on Ball
Push Ups on Ball

DB Flat Press
65lb DBs for 5 reps
85lb DBs for 5 reps
110lb DBs for 3 sets, 8 reps (90 sec RI)

T-Bar row, wide grip
1 plate + 25lbs for 5 reps
2 plates for 8 reps (too light)
2 plates + 25lbs for 3 sets, 8 reps (90 sec RI)

Dips
BW for 3 sets, 12 reps (60 sec RI)

Inverted Row
BW for 3 sets, 12 reps (60 sec RI)

Forgot to stretch?! :eek:

I just couldnt go 3 days in a row without working out, but I HAD TO. I was pretty fucking useless, but I still got some shit up. I even forgot my water bottle. :lame:

DB Presses were ok. Id say they were tough, but I was in no shape today and I still got them up, so this was too light.

Rows were light too.

Dips and Inverted Rows were all I could muster. :cry:
 
Active Stretched

Warm ups..
Planks on ball
Planks w/abducted appendages
Single Legged Squats

Marching DB Lunges
25lb DBs for 12 steps
30lb DBs for 12 steps
40lb DBs for 3 sets, 16 steps (90 sec RI)

Leg Press
1 plate on each side for 5 reps
3 plates on each side for 5 reps
4 plates on each side for 3 sets, 10 reps (60 sec RI)

Standing Calf Raise
100lbs for 6 reps
120lbs for 6 reps
140lbs for 6 reps
200lbs for 2 sets, 12 reps (40 sec RI)

Static Stretched

Felt pretty :thumb: today. 40lb Lunges seems pretty light, but my cardio has been flawed..but what really got me this time was the BURN. Metabolic work anyone?

Leg press was a 2nd verse that was the same as the first. Burn Burn Burn

Calves burned too. :lol:
 
Active Stretched

Warm Ups..
"Around-the-World" on stability ball with 12lb ball
L Pullups

Wide Gripped 30 pullups
BW for 6-7 sets to get to 30

Standing Alternating OH DB Press
25lb DBs for 5 reps
30lb DBs for 5 reps
40lb DBs for 8 reps (too light)
45lb DBs for 3 sets, 8 reps (90 sec RI; still too light)

Supinated Gripped 30 Chinups
BW for 7-8 sets to get to 30

DB Scaptions
30lb DBs for 3 sets, 10 reps (60 sec RI; failed on 3rd, stopped after 8)

Close Grip Bench Press
205lbs for 2 sets, 8, 6 reps (45-60 sec RI)

Barbell Curl
95lbs for 2 sets, 8, 5 reps (45-60 sec RI)

Static Stretched


Well today was a lot of fun...

Has anyone tried this shit? Its not as easy as it seems. I got to 16 reps on both the chins and the pulls, but dropped to catch a breath. Next thing I know, I cant get past 5, then 3, then 2! Good Shocker!

OHs arent really a priority, but I still didnt want to go easy. :shrug:

The scaptions....:mad: God damn. Burn city, but damn did I look good doing it. :flex: WITH 30lb DBs! :tomato:

Close grips were ok. Curls I knew were going to be hard considering the pulls.
 
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