Lets see what this muscle can do..

[AKIRA]

t bar rows
4 plates for 5x5 (90 sec ri)

HS row
3 plates on each side for 3x10 (90 sec ri; rps!)

Chin ups
BW for 3x12 (90 sec - 2 min ri; rps)

Db Curls

stretched
sauna

Today was too hard. t bars were easy but setting up.always sucks. gonna have to do something else if i want to go heavier.

[AKIRA]

Deads
315lbs for 6x3 (90+ sec ri)

Sumos
225lbs for 3x10 (awwww shit!)

It was supposed to be 3x12! god dammit

[AKIRA]

Yesterday...

Standing oh bb press
165lbs for 5x5 (90 sec ri)

Seated oh db press
70lb dbs for 3x12 (90 sec ri; rp and failure)

Flat db press
95lb dbs for 4x10 (75 sec ri; rp and failure)

Cable pushdown
75lbs? for 3x15 (1 min ri)

stretched

[AKIRA]

Squat
255lbs for 5x5 (90+ sec ri)

Marching bb lunge
60lb bar for 3x12 (90+ sec ri)

Goblet db squat
90lb db for 3x12 (75 sec ri)

stretched


Good to be back doing squats but this weight doesnt excite me.
The lunges AND goblets were brutal. Took this Beast shit today. Legs are inflammed with blood.

[theCaptn']

Goblets are for fags


Sent from my JewPhone using Trannytalk

[AKIRA]

Db rows
110lb dbs for 5x5 (90 sec or less; strapped)

HS row
1 plate + 25lbs on each side for 3x10 (75 sec ri)

Chins
bw for 4x10 (75-90 sec ri; rps!)

Curls

stretched
gonna try sauna


Db rows eh? Welcome back. Though i didnt rest to 90 most of the time, this was hard to maintain form. That said, i did a negative rep at the end so maybe 115lb dbs are in my scope but im wonderimg about doing eccentric training for about 2-3 weeks.
The other exercises were hard and i think its cuz im tired. Its early!

[AKIRA]

Cant use kettlebells at the good gym until January.

Deads
275lbs for 8x3
~ss~
Pullups
BW for 8x3 (45 sec ri)

Romanian db deadlift
90lb dbs for 5x5
~ss~
Push-ups for 5x5 (45 sec ri)

Stretched


Ran out of time but then again...no i didnt. I wanted to do kettlebells but it looks like i did more than I preferred. I mixed deads and cardio.

[theCaptn']

You better wish me a merry Christmas fucker. That's what I'm saying.


Sent from my JewPhone using Trannytalk

[AKIRA]

twst

[AKIRA]

Standing oh bb press
170lbs for 5x5 (90+ sec ri)

Seated oh db press
70lb dbs for 3x12 (90 sec ri)

Flat db press
90lb dbs for 4x10 (75+ sec ri)

Dips
BW for 3x10 (1 min ri)

stretched

On the 4th set, i did 4.5 reps. Breathing is important so on the 5th set, i got em.

[AKIRA]

Squat
265lbs for 5x5 (90 sec ri)

Marching bb lunge
60lb bar for 3x12 (75 sec ri)

Goblet db squat
90lb db for 2x15 (60+ sec ri)

stretched


No caffeine or stimulant whatsoever and everything was easy, despite the increases.

[AKIRA]

Db rows
85lb dbs for 4x6 (90 sec ri; strappedb Eccentric)

Seated cable rows
135lbs fkr 3x12 (75 sec ri)

Chin ups
BW for 3x10 (60 sec ri; rps galore)

stretched


Simply ran out of time today. Sucks but i did do eccentrics on the rows. 5 sec at least and boy was it a bitch.
Did seated rows cuz hs was taken up and the chins were likely fucked cuz of the negatives and lack of rest.

[AKIRA]

Eccentric Romanian deads, strapped
275lbs for 4x6 (90 sec ri)

Sumos
225lbs for 3x12 (2 min ri!)

Farmer walks
105lb dbs for 2x40 steps
~ss~
Suitcase
55lb db for 2x40 steps (1 min ri)

stretched
sauna


Man. i had diarrhea in the middle of the romanians. thank goodness i held it, but i blasted it out b4 the Sumos.

Looky, i did farners! I then did something i cant remember but you hold 1 db on the side, walk, and try your best not to lean to make up for the offset weight.

[theCaptn']

Well it's been a fun year AKIRA. Have you reached the 220 club yet?


Sent from my JewPhone using Trannytalk

[AKIRA]

Flat db eccentric press
90lb dbs for 4x6 (75-90 sec ri)

Standing oh db press
55lb dbs for 5x8 (75 sec ri)

Flat db press
90lb dbs for 4x10 (60+ sec ri)

Dips
BW for 3x8
~ss~
Cable pressdown
50lbs for 3x6 (30-60 sec ri)

sauna

Perhaps ill edit later.