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Lets see what this muscle can do..

go fuck yourself





Weighted pullups
80lbs for...1 set of 3 then jesus!
How about 75lbs? a few sets...
70lbs for 6x3 (30-60 sec RI; failures everywhere)

Drop set, chins
30lbs, then 20, then 10, then BW x2 to failure

Seated Row, Wide, pronated
130lbs for 4x8 (30 sec RI)

Kettlebells w curls

smr
stretched


Its true. It is. I confirmed it. A little dehydration limits performance. These pullups were strapped and still too tough. I really felt NO strength. So, I did a drop set, which was wonderful!
I only did 1 row because I wanted to have energy for the KBs. I am obsessed with recovery.
Today, not too much pain. I did dead snatches with 16kg that was coupled with an OH squat.
 
Lol keep up the good fight man


***The IMF help desk is the pinnacle of professional Internet moderation appointments ***
 
Bench
295lbs for 3x3 (full recovery)

Decline bench
275lbs 5x5 (75 sec ri)

Goblet db squat
60lb db for 3x10 (45 sec ri)

leg press
1 plate on each side for 4x8 (30 sec ri; 2 sets unilateral)

Standing oh db press
40lb dbs for 3x10 (45 sec ri)

stretched
sauna

So 295 then 275 for 3x3 and 5x5. Was this an improvement?
No pain.
 
Legs...rehab anyone?

Marching DB Lunges
35lb DBs for 3x20 steps (1 min RI)

DB Romanian Deads
50lb DBs for 4x8 (1 min RI; negs)

Goblet DB Squat
65lb Db for 4x10 (30 sec RI)

Single Legged DB RDL
30lb DB for 5x5 (30 sec RI)

SMR
Stretched


Couple things I want to note.. Got up at 6:09, out the door at 6:23, writing this word at exactly 7:39. All I had was the caffeine/creatine pills. Remember it!

Ok, so lunges. On the first set, I felt a shard pain right where my ass cracks starts. Honestly, I have felt this before, just about every time I start this workout and like today, it always goes away. Now, sharpness is very bad, but what can I say about it if it goes away? Beyond that, my back held up fine.
The deads were good IF I paid 100% attention. A little deviation here and there reminded me why I was doing bitch weight. The goblets were actually harder, but the "pain" I felt was the same as a tired, fatigued muscle. Perhaps my back had just had enough at this point. Single Legged RDLs never hurt.

I wanted to also note that on the hamstring lever stretcher, I was at 83 on both legs. Dont remember the last time I did this with no worry.
 
Weighted neutral pulls
80lbs for 5x3 (1 min ri; strapped)

Db row, no pain!
90lb dbs for 3x5 (45 sec ri)

Chins
bw for 3x12 (45 sec ri; rps)

HS row, bilateral
2 plates + 25lbs for 3x10 (45 sec ri; rps)

Concentration curls
40lb db for 5x5 (30 sec ri; frs)

stretched
sauna 10 min


Tried the weight again and did better this time. No calories in me but the strapping was shit. I was at the shit gym and used the pulley area cuz it has the neutral bars. Shit was a tad too high.

The rows didnt hurt! But yeah, they were 90s. Did a lot of reps after that and now im running late!
 
Shock day

Pryamid set of Chest Press
2 plates and 2 25s for 2 sets 10 reps or til failure. Down then back up (1 min ri)

Pre exhaust, leg extension then goblet db squat
120lbs for 8 reps then 65lb db for 8 reps for 3 sets, 30 sec ri

Super sets of cable cross over then push ups
80lbs for 3x10
~ss~
Bw for 3x10 (30 sec ri)

Negatives and super set
Leg press 2 plates on each side for 3x10
~ss~
Standing oh db press
35lb dbs for 3x10 (30-45 sec ri)

Drop set of pressdown on cable machine
75, 60, 45, 30 for 10 reps or til failure, 2 sets (30 sec ri)

stretched
sauna


Very dehydrated today so i opted for a shock day.
 
Marching DB Lunges
35lb DBs for 4x20 steps (45 sec RI)

Conventional Deads
135lbs for 4x10 (1 min RI)

Turkish Get up x1
KB Goblet Squat x10
Turkish Get up x1 for 3 sets with a 20kg KB (<1 min RI)

Single Legged KB RDL x3
Ground Based Squat x5
Single Legged KB RDL x3 for 3 sets with a 20kg KB (30 sec RI)

SMR
Stretched


During the warm ups, that slight sharpness was present again and went away right after the 1st set. No pain throughout today, even with the deads and the ground based squat, which is what fucked my back!
 
Weighted drop set of pull ups with different grips

Wide
30lbsx 8, 20lbsx8, 10lbsx5, bwx4
Close, supinated
30lbsx8, 20lbsx5, 10lbsx4, bwx4
Neutral
30lbsx6, 20lbsx4, 10lbsx3, bwx2 (full recovery)

Pre exhaust
25lb db curls for 4x5
T bar row
2 plates for 4x5 (1 min ri; last set had 6 rps)

Negative extra wide pull downs
160lbs for 5x5 (45 sec ri)

Drop set of db rows, unilateral
80lb db, 75lb db, 70lb db, 65lb db for 4x6 (45 sec ri; failures)

1.5 cable unilateral curls
30lbs for 3x8 (30 sec ri)

stretched
sauna


Holy FUCK. All hard. Especially the db rows. I did all right ride then left, then rested until the next arms turn. That was insane. No pain, even with the t bars, hence the lighter weight.
 
Deads
135 embarrassing lbs for 4x10 ( 1 min ri)

Marching db lunges
45lb dbs for 4x12 steps (1 min ri)

Sumo deads
185lbs for 5x5 (1 min ri)

Single legged rdls
35lb db for 4x5
~ss with~
Goblet db squat
70lb db for 4x6 ( 45 sec ri)

stretched
sauna


Not much to say. Easy shit. Ran out of space for the lunges.
 
IML Gear Cream!
Bench
275lbs for 5x5 (2 min ri; 4th set had 3, 5th had 2)

Decline bench (cuz no flat benches for dbs)
225lbs for 3x10 (75 sec ri; 3rd set had an rp and failure)

Cable supintaed fly?
60lbs on each side for 3x12 (30 sec ri)

French Press
50lb bar for 3x15 (30 sec ri)

stretched
sauna now


God dammit, 275 is hard again. I swear, i felt beat up after 2 sets. Wish i had a spot.
The decline wasnt supposed to be done. Wanted to rep out of db presses and test my back. Instead, failures. great!
 
Weighted Wide Pullups
45lbs for 5x5 (90 sec RI)

Chins
BW for 3x10 (60+ sec RI)

Cable Seated Rows
150lbs for 3x12 (60 sec RI)

Seated DB Curls
30lb DBs for 4x8 (60 sec RI)

Stretched


Likely going to switch the order of rows and pullups. I think... Shit, now that I think about it, pullups for reps or rows for reps. I know heavy rows are hard to rep, but not pullups. Hmm.... No, 5x5 is fine. For the chins, 3x10 at BW is a bit easy. 5x5 was hard, but I wonder if I was prepared, calorically. If I do pullups, I have to do 45lbs again.
 
Conventional Deads
225lbs for 5x5 (~1 min RI)

Sumo Deads
225lbs for 3x10 (60-90 sec RI)

Stretched


Yep, thats it. I am grateful for the weight being able to be done with no pain. Looks like recovery is underway. What surprised me though was how much recovery I needed.
 
Bench
275lbs for 5x5 (2 min ri; 5th set had FRs)

Flat DB Press
90lb DBs for 3x10 (75-90 sec ri; 3rd set had an rp and failure)

Decline DB Press (with some help for a setup)
60lb DBs for 3x12 (60 sec RI)

Cable Pressdown
75lbs for 2x15 (60 sec RI)

stretched
sauna 14 min


I did better on the bench and thought 90lb DBs would be easy. Fucking shit. I knew the 1st set I was spent. Damn. I thought this creatine was supposed to help with this specific rep scheme.
 
I still here for you AKIRA


Sent from my iPhone using Tapatalk Pro
 
Marching BB lunges
80lb bar for 4x10 (90 sec ri)

Goblet db squat
85lb db for 3x12 (75 sec ri)

Calf press
2 plates for 2x12 (1 min ri)

Seated calf
2 plates for 2x12 (1 min ri)

Leg extension
140lbs for 2x15 (1 min ri)

stretched
sauna


No dbs upstairs so i had to use a weighted bat. Since the reps are increased, i have some room to work with since the bars only go up to 110.

Everything can go up.
 
Weighted wide pullups
45lbs for 5x5 (90 sec ri)

Weighted chins
20lbs for 3x10 (60_75 sec ri)

HS Row
2 plates + 25lbs for 3x12 (60-75 sec ri)

Caveman

Standing weighted bar
50lbs for 4x10 (60 sec ri)

stretched


Ok weighted wide was better...i think. the chins were now weighted and perfect. so were the rows.
 
Deads
275lbs for 5x5 (90 sec ri)

Sumo deads
235lbs for 3x10 (75-90 sec ri; staggered then strapped)

stretched


Gotta look back and see if i improved. The brail on these bars is killer on my shins. Perhaps this is poor form? I have been trying to be conscience about it but 1 slip and its either burn city or bloodfalls.
 
Get some shin guards like they use in soccer


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Bench
245lbs for 5x5 (60 sec ri)

Flat db press
80lb dbs for 4x10 (45-60 sec ri)

Incline db press
70lb dbs 3x12 (60 sec ri; rp that still resulted in a failure on rep 11, 3rd set)

stretcjed
sauna


Ok my fucking goals are getting screwed up cuz of the drinking game. Doesnt matter if the hangovers are ok, my fucking performance is going to suck.
 
IML Gear Cream!
Squat
225lbs for 5x5 (1 min ri)

Marching bb lunge
70lb bar for 3x10 (75-90 sec ri)

Goblet db squat
85lb db for 3x12 (1 min ri)

sauna
streteched


I know, 225 sucks, but this is more of a back test. Past.
Everything else was easier than i thought it would be considering i did squats first.
 
Weighted wide pullups
50lbs for 5x5 (75-90 sec ri)

Weighted chins
25lbs for 3x10 (60-75 sec ri; 3 rps?!)

HS Row, powerhouse
2 plates for 3x12 (60 sec ri)

Negative db curls
30lb db for 4x6 (45 sec ri)

stretched
sauna


See, this is what hangovers give ya nick! Shitty numbers!
 
Bench
275lbs for 5x5 (2 min ri; failed after 3rd rep, last set)

Flat DB Press
90lb DBs for 3x10(90 sec ri)

Cable crossover/fly?
80lbs on each side for 3x12 (60 sec RI)

Cable Pressdown
60lbs for 3x15 (60 sec RI; 1st set was 65)

stretched
sauna 15 min


Mmmk. Today was almost like last time WITHOUT the drinking. Felt great. Too beat up to do KBs.
 
Squats
245lbs for 5x5 (90 sec ri)

Marching bb lunge
70lb bar for 3x11 (75 sec ri?)

Goblet db squat
90lb db for 3x12 (1 min ri)

Leg extension
120lbs for 4x10 (30 sec ri)

stretched
sauna


Slowly but surely, getting it back. My back did feel quite stiff and its cuz of gas and shit! ....I think.

Everything else was improved. Did 22 total lunges per set.
 
Weighted wide pullups
55lbs for 5x5 (2 min ri)

Weighted chins
25lbs for 3x10 (75-90 sec ri)

HS Row, UF
2 plates + 40lbs for 3x12 (60 sec ri)

Weighted BB Curls
60lb bar for 5x8 (45 sec ri)

stretched


Much better today, but still have some work. Didnt have a lot of strength today and it is now pretty clear, Creatine Monohydrate does fucking nothing for me. Ive been on it now for over a month, maybe 2, and the numbers look similar to if I had none.
 
Standing OH BB Press
155lbs for 5x5 (90 sec ri)

Seated OH DB Press
70lb dbs for 3x10 (<90 sec ri)

Unilateral cable cross over
80lbs for 3x12 (45 sec ri)

Cable pressdown
75lbs for 3x12 (40 sec ri)

slight stretched
elbow in sauna


No sleep last night, yet today was easy. The seated...heh, ive not done this in years. I leaned back on sets 1 and 3 but set 2 i sat the way youre supposed to and failed at 8.
 
Elbow is sauna????


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Marching db lunges
65lb dbs for 5x5 (full recovery)

Marching bb lunge
70lb bar for 3x11 (2 min ri)

Jammer station 1 plate + 25lbs x3
~ss~
24kg clean n press x2 on each side
~ss~
24kg thrusters x3

stretched

I am fucking wiped. Did lots of lunges cuz ive been feeling what appears to be sciatica. Perhaps from the seated press? Anyway, couldnt chance squats.
 
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