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Lets see what this muscle can do..

IML Gear Cream!
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.
 
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
 
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.
 
Goblets are for fags


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


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


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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.
 
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.
 
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.
 
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.
 
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?
 
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.
 
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.
 
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.
 
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.
 
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.
 
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