Lets see what this muscle can do..

[AKIRA]

eccentric Squats
245lbs for 4x6 (90 sec ri)

Marching bb lunge
70lb bar for 4x10 (75 sec ri)

Goblet db squat
95lb db for 3x12 (75 sec ri)

no stretches


So i was distracted today by a gorgeous black girl with perfect chun li legs. Hope i can fuck her tonight.

[AKIRA]

Db rows
90lb dbs for 4x6 (90 sec ri; first set unstrapped)

Chins
bw for 3x10 (90 sec ri; 1 rp)

HS row
2 plates for 3x12 (90 sec ri; 1 rp)

Wide lat pull down
140lbs for 3x12 (90 sec ri)

Pronated cable curls
60lbs for 2x12 (1 min ri)

Supinated cable curls
75lbs for 2x1w (1 min ri)

self myofacial
stretched


Threw in an extra exercise due to availability and time. Very stiff right now and im ok with the rps. 1 is always good.

[AKIRA]

Eccentric Romanian deads (1 conventional dead into place)
285lbs for 4x6 (90 sec ri)

Sumos
225lbs for 3x12 (90+ sec ri)

Farmers
110lb dbs for 2x40 steps
~ss~
50lb db for same shit (75 sec ri)

stretched
tan
sauna


So...Sumos were harder than usual. thats all.

[AKIRA]

Eccentric Incline DB Press
95lb DBs for 4x6 (90 sec RI)

Standing OH DB Press
60lb DBs for 5x8 (90 sec RI)

Flat DB Press
90lb DBs for 4x10 (75-90 sec RI; Rps and failure)

Dips
BW for 3x12 (60 sec RI)

Cable Pushdown
60lbs for 3x12 (45 sec RI)


Some failures and rest pauses, but not bad at all. Ill accept them as this is all for size, no?

[AKIRA]

Eccentric Squats
255lbs for 4x6 (90 sec ri)

Marching bb lunge
70lb bar for 4x10 (90 sec ri)

Goblet db squat
90lb db for 4x12 (75 sec ri)

stretched


I am fucking wiped today. I jad breakfast a couple hours ago but i think its affecting me big time. I feel bloated as all hell and my legs are full of blood.

[TripleOvertime]

Been a loooong time since I've checked out this thread. Still kicking ass I see!

[AKIRA]

Welcome back!



Eccentric Db rows
95lb dbs for 4x6 (90 sec ri; strapped)

Chins
bw for 3x10 (90 sec ri; strapped)

HS row
2 plates + 20lbs for 3x12 (90 sec ri; 2 rps)

Wide lat pull down
150lbs for 3x12 (90 sec ri;1 rp; strapped)

Standing BB Curl
The bar for 5x8 (45 sec RI)

stretched


Hopefully I am not developing arthritis, but Ive been feeling shit in my left knuckles, near my middle finger. I also feel pain near my right thumb, especially when I shake hands. I am wondering if I got drunk and punched something. Oddly, I am hoping thats the case.

Anyway, this is the last of the eccentrics. Feeling fat.

[AKIRA]

Conventional Deads
315lbs for 3x3 (strapped; 75 sec RI)

Romanian Deads
275lbs for 5x5 (75 sec RI)

HIIT training

Stretched

Ok, looks like I lost some strength. 315lbs was hard as fuck.

[bigcruz]

Get it!


Sent from my iPhone using Tapatalk

[AKIRA]

Eccentric flat db press
105lb dbs for 4x6 (90 sec ri)

Standing oh bb press
135lbs for 5x8 (75-90 sec ri; failure and rps on last 2 sets)

Flat db press
85lb dbs for 3x12 (75 sec ri)

HIIT

stretched


I definitely wiped myself out. I had a failure toward the ends of 2 exercises, which is fine, but i cant remember if it was more than them.
The hiit training really fucked me. I had to rest longer than a min between rounds. I could only do 4 total rounds.

[AKIRA]

Squats
295lbs for 3x3 (1 min ri?)

Db lunges
95lb dbs for 4x3 (75 sec ri)

hiit

stretched


Didnt trust my back today but everything felt easy. The 4x3 is 6 steps per set. Ill increase rests.

[AKIRA]

Weighted Neutral pullups
90lbs for 6x3 (60-90 sec ri; strapped)

Weighted chins
45lbs for 3x5 (1 min ri)

hiit

stretched


Within the hiit, i did a lot of rows. The pullups only got hard at the end. Form started to fade, but i never know when i need more time with tgis cuz i recover so quickly.

[AKIRA]

Bench
295lbs fur 5x3 (2 min ri)

Flat db press
110lb dbs for 4x5 (75 sec ri)

hiit

stretched


Very happy with that number for the first week back.

[AKIRA]

Conventional deads w/3 neutral Chin ups
345lbs for 4x1 (full recovery)

Sumo deads w/5 chins
275lbs for 3x5 (1 min ri)

Farmers walks
110lb dbs for 2 walks
Suitcase walks
50lb db for 2 walks

stretched

[AKIRA]

Weighted neutral pullups
90lbs for 5x3 (90 sec ri; shit form)

T bar row
4plates gor 4x5 (75 sec ri)

Weighted Chins
25lbs for 5x5
~ss~
Cable face pulls
105lbs gor 5x10 (75 sec ri)

sauna


Ok, i shouldve done rows first or done a deload.

The pulls sucked but ive had only 5 hours of sleep, maybe.