K.i.s.s.

[fufu]

You don't think you could get away with putting tape of your own on it?

 

[AKIRA]

Active Stretched

Warm ups..
Isometric Planks on forearms w/extended leg (alternated)
Same thing but on hands (like a push up)
Single Legged Squats on platform (pistols)
Step ups, one side at a time

Front Squats (3/X/0-1)
155lbs for 4 sets, 6 reps (90 sec RI)

Static Barbell Lunge
95lbs for 2 sets, 10 reps ( >60 sec RI; failed on last set at 8, see description)

Unilateral Leg Press (leg extensions wasnt available and I needed to make up for being a pussy)
3 plates on each leg for 3 sets, 10 reps (30 sec RI)

Standing Calf
150lbs for 2 sets, 10 reps (30 sec RI)

Static Stretched


Front Squats really winded me today. The bar started to slide downwards as well. Might have to stay at this weight to perfect form.

Barbell lunges temporarily replaced bulgarians. Not sure that was a smart move.. I got VERY wobbly when I got to my right leg on my 2nd set (always started with the left leg). Being dizzy + wobbly is no fun combo. Thats why I did leg press.

I wasnt going to do standing calf, but seated was taken.


I was pretty dehydrated today. I sweat my ass off in stage combat and I never truly rehydrated. Not to mention, I consumed a triple espresso right before heading to the gym. I did consume about 20oz of water. It wasnt enough.

You don't think you could get away with putting tape of your own on it?

No.

 

[Stewart14]

don't take this the wrong way, it is more inquisitive than anything else, but how come it seems your numbers have been lower recently than what I remember you doing? and I am not talking about your strength phase with the 3x3 either, even before that it just seemed your numbers in general were higher, or maybe it's just me

 

[Witchblade]

don't take this the wrong way, it is more inquisitive than anything else, but how come it seems your numbers have been lower recently than what I remember you doing? and I am not talking about your strength phase with the 3x3 either, even before that it just seemed your numbers in general were higher, or maybe it's just me

Took the words right out of my mouth. Guess I missed something.

 

[Triple Threat]

Barbell lunges temporarily replaced bulgarians. Not sure that was a smart move.. I got VERY wobbly when I got to my right leg on my 2nd set (always started with the left leg).

Why not try them alternating legs on each rep? That would keep the reps the same for each leg.

 

[AKIRA]

don't take this the wrong way, it is more inquisitive than anything else, but how come it seems your numbers have been lower recently than what I remember you doing? and I am not talking about your strength phase with the 3x3 either, even before that it just seemed your numbers in general were higher, or maybe it's just me

My tempo has been affecting this. If you look back when I did P/RR/S, the power was around the same strength. Plus, some workouts I am doing now are new to me or were never perfected (i.e. front squats, bulgarians)

Once I get used to the tempo, it will prolly shoot up again.

 

[AKIRA]

Why not try them alternating legs on each rep? That would keep the reps the same for each leg.

You mean do a right leg, then the left leg? To tell you the truth, when I first did this exercise (not yesterday, the FIRST few times), I performed it in that way and it was way more wobbly. Not to mention, I guess cuz of momentum (or the wobbliness), I kept hitting the dame squat cage pillars.

Honestly, Marching lunges are my favorite, but I wanted to change shit up. Hence the light weight.

 

[AKIRA]

Push

Active Stretched

Warm ups..
Crunches w/legs on ball
Cable Woodchops

Flat DB Press (3/X/1)
55lb DBs for 8 reps
75lb DBs for 8 reps
105lb DBs for 4 sets, 6 reps (90 sec RI)

Standing OH BB Press
135lbs for 4 sets, 6 reps (90 sec RI; failed, for I ditched the tempo on the 3rd & 4th sets)

Weighted Dips
35lbs for 3 sets, 10 reps (60 sec RI; failed on 3rd set, 7th rep, RPed, got the last 3 out)

Seated OH Neutral Grip DB Press
50lb DBs for 3 sets, 10 reps (60 sec RI; failed on 3rd set, 7th rep, RPed, failed at 9th)

Tate Press
30lb DBs for 2 sets, 10 reps (45 sec RI)

Skipped Static due to time restraints


Ok, I am going to either ditch the tempo or increase the RIs (or decrease the weight), cuz I am really having a tough time catching my breath after some sets.

Standing OH BBs are the worst when it comes to catching my breath. It sucks to pant during a negative.

Dips and OH DBs were just normal tempo, but it was Burn Central Station. wasnt bad and it made sense for the RIs.

In light of the last two posts for Stewart and Witch, I might have to say goodbye to the tempo. I was thinking about alternating it, but if I did that I might as well do the damn P/RR/S again.

 

[Stewart14]

Eh, ditch the tempo, just put up the numbers, that's my opinion anyway. as long as you are in control of the weight, fuck it. all it does is bring your numbers down and I personally would rather lift more weight than be able to lower less weight for longer.

 

[AKIRA]

Active Stretched

Warm ups..
Pendelums
Cable Woodchops
Single Legged RDLS w/KBs

Trap Bar Deadlifts
135lbs for 2 sets, 6 reps
275lbs for 4 sets, 6 reps (90 sec RI)

Standing Good Mornings
115lbs for 3 sets, 10 reps (60 sec RI)

Hamstring Curl
120lbs for 2 sets, 12 reps (45 sec RI)

Seated Calf
1 plate + 25lbs on each side for 3 sets, 8 reps (30 sec RI)

Static Stretched


Ok who knows what the fuck happened today, but I felt like I was doing HIIT training during the deads. Never have I felt such panting from doing this. 90 sec isnt that long of a time. Jesus, I guess I NEED to do some cardio work.

GMs were too light.

Curls were boring as usual. Calves were...ok.

Hmpf. I didnt want to go today. Glad that I did though.

 

[AKIRA]

Pull

Active Stretched

Warm ups..
Oblique Planks on forearms (feels better than on hands?)
Inverted Rows

Bent Over Barbell Rows
95lbs for 2 sets, 8 reps
135lbs for 6 reps
195lbs for 4 sets, 6 reps (90 sec RI)

Weighted Wide Grip Pull Ups (whoops, supposed to be close grip!)
30lbs for 4 sets, 6 reps (90 sec RI; last rep was aborted, RPed for 10 sec and got it back)

Neutral Grip T-Bar Row
2 plates + 25lbs for 3 sets, 10 reps (60 sec RI)

Close Grip Lat Pulldowns, supinated
120lbs for 3 sets, 10 reps (60 sec RI)

Standing Alternating DB Curls
35lb DBs for 2 sets, 8 reps (45 sec RI)

Eh, shit load of barbell wrist curls, sometimes with the Fat Bar

Static Stretched


Weird thing with the planks... I get better stimulation on my obliques when I am on my forearms than on my hands. Seems too easy, but if I can feel it more this way, then fuck it.

Bent Over Rows are light yeah, but my form needs to be perfected. Its odd, one minute this weight feels too fucking easy, the next minute, its not going up all the way. Hmph. AND its the first exercise!

I did pullups at the squat cage where I was doing the rows. These handles are brailed, but only the wide grips. The neutrals are smooth. Anyway, it was better so I will TRY to keep this up. Just sucks cuz the bars are so high, so I need to get a bench + make sure the cage isnt occupied...ahhh.

T-bars were crazy. Fuck, it was so tiring! I will keep this weigh for this RI.

Lat pulldowns were too easy.

Curls were wonderful, wrist curls were just fantastic.

 

[AKIRA]

Quad

Active Stretched

Warm ups..
"Power Yoga" (obliques, glutes, shoulders, hamstrings, quads)
Crunches on ball
Single Legged Squats or improving Pistols

Front Squats
95lbs for 6 reps
115lbs for 6 reps
165lbs for 4 sets, 6 reps (90 sec RI)

Split Squats (thats what I did last time, just over-complicated the label)
95lbs for 3 sets, 10 reps (75 sec RI; failed on last set, R leg, RPed, finished set)

Leg Extensions
120lbs for 2 sets, 12 reps (45 sec RI)

Seated Calf
1 plate + 10lbs on both sides for 3 sets, 10 reps (45 sec RI)

Static Holds
105lb, 115lb, 125lb DBs for 10 sec holds, supersetted, ascending then descending

Static Stretched


I was supposed to focus on form for the front squats and keep the weight the same, but whats 10lbs? Damn, this reminds me of getting back into squats after my disk injury. Its weird fucking around with light weight and still getting winded.

Split Squats just burns. Always the 2nd leg of a set and its always the side that stabilizes...

Leg Extensions, what can I say, I always take it easy for these.

Calves...Ive decided to just go heavy as possible from now on. Watch for progressions here.

Threw in static holds cuz, well, I want my forearms to look and function great!

No go fuck yourself.

 

[AKIRA]

Push

Active Stretched

Warm ups..
Planks ~supersetted~ into Oblique Planks (on hands)
Planks with extended leg
Push ups on Stability

Flat DB Press
55lb DBs for 8 reps
85lb DBs for 2 sets, 6 reps
120lb DBs for 4 sets, 6, 6, 5, 4 reps (90 sec RI; last set's 4th reps was a Forced Rep)

Standing OH BB Press
145lbs for 6 reps
135lbs for 3 sets, 6, 4, 4 reps (90 sec RI; failed)

Weighted Dips
45lbs for 3 sets, 10 reps (60 sec RI; last set failed at 8th, RPed, fired out 1 more)

Seated Neutral Grip OH DB Press
50lb DBs for 3 sets, 10 reps (60 sec RI; failed on 3rd set at 8th rep, RPed out last 2)

OH Tricep Extensions
80lbs for 8 reps
90lbs for 6 reps (45 sec RI; whoops! Got Cocky)

Barbell Wrist Curls
135lbs for 10 reps...FUCK THIS
185lbs for 2 sets, 8 reps (30 sec RI)

Reverse Barbell Wrist Curls
95lbs for 3 sets, 10 reps (30 sec RI)

Static Stretched


Ditching the tempo unchains my strength, obviously, but there were some fails. Shit, theyre all over the place! I felt good today too, but I didnt consume many calories before I came to the gym, so that would prolly explain why I lost strength after the Flat Press.

 

[AKIRA]

Hams

Active Stretched

Warm ups..
Isometric Floor Bridges on hands
90 sec Planks (these are hard now?!)
Single Legged KB RDLs (got up to 20kgs!)

Trap Bar Deads
135lbs for 5 reps
225lbs for 5 reps
285lbs for 4 sets, 6 reps (90 sec RI)

Standing GooD Mornings
135lbs for 3 sets, 10 reps (90 sec RI)

Seated Calf
1 plate on each side for 2 sets, 6 reps
1 plate + 30lbs on each side for 4 sets, 6 reps (45 sec RI)

HIIT, Eliptical

5 min warm up
6 sets of 20 sec sprints
5 min cool down

Static Stretched


Man! I need to get some wind back! Christ fucking sakes!!! I was just over 90 sec on the trap deads. Ugh, I just couldnt get it together. I even felt wobbly towards the end.

GMs too! I think I rested more than usual, but fuck it.

I skipped curls cuz I wanted to do HIIT.

Calves were heavier than usual, as prescribed.

 

[AKIRA]

Pull

Active Stretched

Oblique Planks on forearms
Inverted Rows

Bent Over Barbell Rows
95lbs for 8 reps
135lbs for 2 sets, 6 reps
205lbs for 4 sets, 6 reps (90 sec RI)

Weighted Chin Ups
30lbs for 4 sets, 6 reps (90 sec RI)

Neutral T-Bars
2 plates + 25lbs for 3 sets, 10 reps (60 sec RI)

Wide Grip Lat Pulldown
130lbs for 3 sets, 10 reps (60 sec RI)

Standing Alternating DB Curls
40lb DBs for 2 sets, 8 reps (45 sec RI)

HIIT, Eliptical
5 min warm up
4 sets of 20 sec sprints
5 min cool down

Static Stretched


Ahh, just like the good ol' days when I had hardly anything to do but work out. Kinda odd though..

Bent Over Rows...ok can someone tell what the fuck is going on? Oh..maybe I should! 205lbs felt heavy for the actual pull AND my grip was fading. On sets 2-4, after the 4th rep, I had to take an extra moment to focus on form cuz it was feeling heavy. HEAVY? I can row fucking 130lb DBs, but I can row a total 205lbs?! Someone paint me red and call me Suzan.

Chin ups were corrected from last week. Got a little worn towards the end, but thats ok considering the god damn battle beforehand.

T-bars are still fucking awesome. Now I can go up..

Lat pulldowns are still fucking awful. Now I can go up..

Db Curls? Eh, my left arm was significantly weaker today. Weird, cuz my left arm is better at arm wrestling (I jerk off with my right, so hold back the jokes). Meanwhile, there was an asshole curls 135lbs in the squat cage for reps. I wonder if the genius can do 1 rep with at least average form.

HIIT was a fucking joke today cuz the school decided to not have A/C in the cardio room. Oh thats funny. Fucking hilarious. + =

 

[DOMS]

Even though it may have been sub par for you, it's still a good workout.

You seem to be having "weakness" issues in different areas. Might you be overtrained? Then again, everyone suffers a off day.

 

[AKIRA]

My frequency in the gym isnt as constant as it used to be, not to mention, volume changes have occurred along with exercise selection and order, so overtraining is pretty doubtful. I dont have the side effects either (lack of interest, sleeplessness, depression, etc)

Bent Overs were always a bitch to me. I think I MAYBE got up to 275. Ill bet it was with shitty form, as it was before my disk injury.

 

[AKIRA]

Quads

Active Stretched

Warm ups..
Variations of planks
Pistols

Front Squats
95lbs for 2 sets, 8 reps
135lbs for 6 reps
175lbs for 4 sets, 6 reps (90 sec RI)

Alternating Split Squats
95lbs for 3 sets, 10 reps (75 sec RI)

Skipped Extensions

Standing Calf Raise
110lbs for 2 sets, 6 reps
200lbs for 4 sets, 8 reps (45 sec RI)

Cardio, Eliptical for 25 min


Looks like Front Squats are coming along nicely. 175lbs was cake.

Didnt fail when I alternated my split squats. Someone suggested this earlier and since I failed 2 times in a row, I decided to go this route. And it worked, so thanks.

Didnt feel like waiting for extensions..Calves were fucking incredible, as always.

I decided to do steady cardio tonight. Wouldve went longer but the gym closes at 9pm now?

Not a bad night at all. Considering I had 4 mugs of beer + 1 "electric lemonade" at Chilis 5 hours before this....

 

[AKIRA]

Push

Active Stretched

Warm ups..
Rope Crunch

Flat DB Press
55lbs for 2 sets, 8 reps
75lbs for 6 reps
95lbs for 6 reps
120lb DBs for 4 sets, 6 reps (90 sec RI; failed at last rep [6th in 4th set])

Standing OH BB Press
135lbs for 4 sets, 6 reps (90 sec RI)

Weighted Dips
45lbs for 3 sets, 10 reps (60 sec RI; last set failed 6th, RPed fired out only 2 more)

Seated OH DB Press
50lb DBs for 3 sets, 10 reps (60 sec RI)

Cable Rope Pushdowns
120lbs for 2 sets, 10 reps (45 sec RI)

Gorilla Hangs


No time to explain. Lots of shit went up. Less failures. Thinking about doing heavy seated OH Presses FIRST from now on.

 

[1quick1]

Nice work man. I like the thread title.

 

[katt]

Hey are you cutting? Seemed to me that you where the plank king, and now you're wimping out??? Do you need to take a week off just to get back to speed? I know you said you weren't hitting the gym as often as normal, but you think you need a little break?

 

[AKIRA]

HELL NO! School is out so I can focus more on food again.

God knows why planks have become hard...then again I dont push myself too much with them cuz theyre so boring.

 

[AKIRA]

Ham

Gainesville Health & Fitness Center...

Active Stretched

Warm ups..
Planks
Bridge on Ball
Single Legged DB RDLs

Conventional Barbell Deadlift (no trap bar)
135lbs for 6 reps
185lbs for 6 reps
225lbs for 4 reps
275lbs for 4 sets, 6 reps (90 sec RI)

Standing Barbell Good Mornings
135lbs for 3 sets, 10 reps (75 sec RI)

"Horizontal Calf Raise"
3 plates on each side for 6 reps
4 plates on each side for 4 sets, 10 reps (45 sec RI)

Static Barbell Holds
295lbs for 3 sets, 23s, 16s, 12s (30 sec RI)

Barbell Wrist curls
135lbs for 2 sets, 10 reps (30 sec RI)

Reverse Barbell Wrist curls
95lbs for 2 sets, 10 reps (30 sec RI)

HIIT, Eliptical
5 min warm up
6 sets of 20 sec sprints
5 min cool down
18 min Total

Static Stretched


My gym is closed for the week, so I tried out the infamous GHFC! And what a bunch of jewish bastards.

I asked for a week pass. No good. Ok, then just a day. No good. JESUS, WHAT?! No free day?!!? It was $12 to work out!!!!!! Not only that, but their rates are outrageous. $29 sign up fee then $48 dollars a month? From what I saw in there, the place isnt worth more than $35 a month.. Equipment was aged, machines were old, limited free weight space.. Personal Training looked awesome there. God dammit, I gotta get recertified...

Anyway, NO TRAP BAR, so back to conventionals it was. Only they had those hexagonal plates! I hate that shit when it comes to deads! Fucking always rolling in between reps..

GMs were normal..

I went and tried this calf machine thing. Ive done it before in my gym back home, but any machine that requires a lot of plates to become functional sucks, IMO.

When I was there, this bodybuilding chump comes over with a partner and works out on the seated calf. This jerkoff just got off the smith machine. He started doing burn out pyramids on the seated calf and though, I wasnt going to make fun of that cuz I know about "Shock" workouts and such, but the asshole just did a gazillion sets on the smith machine doing legs, so fuck him, he doesnt know shit. Plus, I nodded a "hello" to him and he just made eye contact and looked away. Fucking jerk. He had makeup on too. Ill bet hes having a good time right now fucking himself.

Anyhoo.. I went ahead and did a full session of HIIT on a different type of elitpcal machine. I hate doing that just cuz the mechanics are always different from machine to machine. Not to mention, I wanted to get a full day in considering I paid $12 for a day.


Seriously, thats crazy. No free day? I even said I had never been there before and they asked "do you live here or just visiting." They wouldve given me free days IF I didnt live here. WHAT?! Dumbasses. I wont go back and I wont recommend it. There are other gyms I am going to try locally if I need to workout before next week.

 

[fufu]

12 bucks for a day pass is silly, some gyms charge like 15-30 bucks.

A new planet fitness opening up 10 minutes away charges 10 a month.

 

[AKIRA]

$10 a month?! As long as it has the necessities, youd be a fool not to join.

 

[AKIRA]

Push

"Powerhouse" by Baileys

Active Stretched

Warm ups
Oblique Planks
Horizontal InchWorms
Push Up on Ball

DB Flat Press
50lb DBs for 6 reps
70lb DBs for 6 reps
90lb DBs for 4 reps
120lb DBs for 4 sets, 6 reps (90 sec RI; NO FAILURES! Holla!)

Seated OH DB Press
40lb DBs for 6 reps
60lb DBs for 6 reps
80lb DBs for 4 sets, 6 reps (90 sec RI)

Weighted Dips
45lbs for 3 sets, 10 reps (60 sec RI; NO FAILURES! Holla one mo' 'gain!)

Standing OH BB Press
115lbs for 3 sets, 10, 8, 4 reps (60 sec RI; FAILED! God dammit! )

Skull Crushers
90+lbs for 2 sets, 10, 8 reps (45 sec RI; Failed )

HIIT, Eliptical
3 min warm up
9 sets of 20 sec sprints
3 min cool down

FORGOT TO STRETCH?


Ok, new gym!
1. Got a 7 day pass
2. Lower rates
3. Better quality of pussy (less quantity)

However, they had hexagonal plates again! Dag Nabit!

I rocked this place though. Finally surpassed my platuea on the DB press and the dips. Finally got some stamina!

I switched around the seated and standing OH presses. 80lbs felt kinda heavy, but I can go up, but not by much. By the time I got to BBs, I was spent.

Overall, great day.

 

[biggfly]

Any plan soon to do any 1 RM to see if they have gone up?? See about the Quest for 405 bench??

 

[AKIRA]

Nah not any time soon. The 90 sec rests really hold that kind of shit back. Actually, not for 1RMs, but to get there, Id have to start over.

I am kinda just working on looks right now. Its summer afterall.

 

[biggfly]

I hear you. I am all over the place month to month...one month I want to be a hulk, then I lay awake saying no man just get shredded, then next I just want to be a strong ass mutherfucker. But summer...all about the aesthetics!!

 

[AKIRA]

I hear you. I am all over the place month to month...one month I want to be a hulk, then I lay awake saying no man just get shredded, then next I just want to be a strong ass mutherfucker. But summer...all about the aesthetics!!

Story of my life. I never commit to what's important. However doing something like P/RR/S or Westside certainly helps the dedication to a program.