Lets see what this muscle can do..

[AKIRA]

Flat DB Press
100lb DBs for 4x6 (75 sec?)

Alternating Incline DB Press
75lb DBs for 4x8 (1 min)

Tabata x2
Flexbar in Sauna for 10 min


Ok, so again, I dont know what exactly is fucking with my golfers elbow, so volume and intensity is down. Tabata today was....jesus! I used a 18kg KB this time and I was still fucked up beyond all recognition. I did 2 rounds and gave myself a near min rest in between. Unfortunately, total movement time was around 6 min.

[AKIRA]

Romanian Deads
275lbs for 5x5 (full)

Tabata x 1.5
Bands and Flex bar in 20 min of Sauna


Nice! I did a normal romanian pull and it was without straps...because I forgot.

The tabatas...hmm. Ok, I said 1.5 because 1 round should be around 8 min, which that 1 was, but the 2nd one was 4 min.
I stretched using bands in the sauna for the 2nd time and again, it makes it harder. I did the bands before the flexbar, so my hands were too sweaty.
Oh and I did 10 min, got out for 2 min, then back in for 10 min. I was SOAKED.

[AKIRA]

Standing oh bb press
140lbs for 4x6 (1 min)

Seated oh db press
80lb dbs for 4x8 (1 min)

Supinated pulldowns
130lbs for 5x8 (30 sec)

Tabata
Flexbar


Wow, im glad to do decent weight on the seated presses. God, i used to be awesome at these but ive not done them heavily since....2004? Shit was hard, ill admit.
And the tabata today was a full round. Still fucking hard.

[AKIRA]

Leg Press
5 plates on each side for 5x8 (1 min)

DB Squats
80lb DBs for 4x8 (1 min+)

Leg extension
2 plates on a shitty machine for 4x10 (45 sec)

Flexbar


Not the best day because of stress and lack of calories. But after talking to my boss and getting chewed out, perhaps theres light at the end of the tunnel.

[AKIRA]

Theracane

Floor press
120lb dbs for 4x6 (75-90 sec)

Flat alternating db press
80lb DBS for 4x8 (1 min)

Unilateral pronated HS row
2 plates + 25lbs on each side for 4x8 (1 min; strapped)

A hard tabata


Running out of time today.
Went to the dentist and they wouldnt admit me cuz of high blood pressure. Felt fine, but then got annoyed cuz i got other shit to do. So, i guzzled my pre workout and did todays workout.
My lower back is in a lot of pain today from being on my feet yesterday. Drives me to wonder if this is life now. That can cause some problems, plus i felt a bit dehydrated and woke up way before i shouldve. That said, today was more difficult than usual, but thats just in my head.

[AKIRA]

God damn, should I even put this in? I was extremely lower back impaired due to being back at work. I was also irritated, or...triggered! My boss came to piss me off today. WHY! Fucking BITCH.

Conventional deads
135lbs for 5x8

Romanian db deads
60lb dbs for 5x8

Shitty tabata

Reverse hypers
Dead hangs
Strapped hangs
Flexbar
Stretched


The fuck else is there to say..

[AKIRA]

Weighted chins
55lbs for 8x3 (30 sec; strapped)

Lat pulldowns
165lbs for 4x6 (30 sec)

Seated oh db press
70lb dbs for 4x8 (30-45 sec)

Core shit
Stretched shit


My back is really sore from me going back to work. Im hoping its cuz of not being there for a few months, but i am doing something different than what i was hired. Sucks. Bad.
That said, the presses were quite hard and the chins had some shitty 3rd reps from set 4 on.. My calories arent the best and ive not done this in a couple weeks.

Hopefully the elbow holds up.

[AKIRA]

Bench
260lbs for 4x6 (1 min+; failed just before the last rep again!)

Decline
225lbs for 4x8 (1 min)

Unilateral HS Row
3 plates on each side for 4x6(1 min)

Face pulls
120lbs for 4x12 (45 sec)

Dead hangs
Stretched


Ugh, another failure and i really barely finished the decline bench. Ugh. Outta time.
And oh my god, the ass on this girl.

[AKIRA]

Everything was 45 sec

Squats
135lbs for 3x10

Stationary bb lunges
95lbs for 4x6

Marching db lunges
35lb dbs for 2x13 (did the whole way, 26 steps total each set)

Leg press
3 plates on each side for 4x8

1 caveman

Static holds
100lb dbs for 30s 30s 20s

Sauna now


Ok, yeah the squats are hilarious but im working to get back into this. The sides of my hips started to ache, telling me core muscles suck. Buuuuut that is the point.
Everything else was high volume and hopefully i wont regret this later today.

[AKIRA]

Seated oh db press
85lb dbs for 4x6 (1 min)

Standing oh db press
50lb dbs for 4x8 (45 sec)

Supinated lat pulldowns
170lbs for 4x8 (45 sec)

Reverse cable curls
35lbs for 3x10 (30 sec)

Hiit
Flexbar


I kind of dont like vertical days without heavy pulls. That said, my elbow doesnt hurt right now. Well see later, but it didnt hurt to the touch either.
Both presses were kinda hard btw.

[AKIRA]

Sumo deads
275lbs for 5x3 (1 min)

Romanian db deads
95lb dbs for 5x8(1 min; strapped)

Unilateral kb swings
24kg for 5 reps each
~ss~
Reverse hypers
Bw for 10 reps each
3 sets, 30 sec


Ran out of time and couldnt do shit.
Sumos felt great. Maybe all due to getting in more protein.

[AKIRA]

Floor press
120lb db for 4x6 (1 min)

Alternating flat db press
90lb dbs for 4x8 (45 sec)

Supinated seated cable row
175lbs? for 4x8 (45 sec)

Face pulls
130lbs for 4x10 (45 sec)

Bands


Holy shit was today hard. Everything was hardly finished. I even fucking helped my left arm push up the last floor rep with my right arm. No chance to do any tabata or hiit.

[AKIRA]

Seated oh db press
90lb dbs for 4x6 (1 min)

Weighted chins
35lbs for 8, hardly 8, 6...rp then 7(1 min; strapped)

1 TERRIBLE kettlebell circuit

Theracane
Stretched

Im on a 17 hour fast, on creatine, on nitraflex, on shitty sleep, on shitty pain. Today was an absolute shit day. Oh! I did get the presses, but that may had done me in because I was fucking spent. Ive had this shitty pain in my left ass. Ive had this before...and for too long. Really distracted me.

Im used to it though. It was when i got to the kettlebells that i knew i was done. Zero explosive energy. Decided, ok, enough, i gotta eat.

[Peterkay]

Better luck next time bro!

[AKIRA]

Weighted dips
3 plates for 4x6 (1 min; last set was 5)

Db row
110lb dbs for 4x6 (1 min; strapped)

Alternating incline db press
75lb dbs for 4x8 (1 min)

Kb circuit

Theracane
Bands


This is the heaviest ive done dips in a long time. I failed so im ok with it considering the weeks ive had and the time off from it.
I did some heavy pulls and they were ok. Elbow feels the same. Not worse.
Filmed the dips and kbs.