Lets see what this muscle can do..

[AKIRA]

Yates Row
245lbs for 4x3

DB Row
115lb DBs 3x5

Weighted Pullups
35lbs for 3x6

Weighted EZ bar curl
80lbs + bar for 4x5

Static Stretched


Fucking rows. Ugh! Gotta go to 235lbs. 115? Mmmmm 120. Pullups can go to 45.

 

[AKIRA]

(Hardly) POWER

Conventional deads
after a series of warms..
295lbs 10x1

Romanian DB Deads
90lb DBs 4x5

Single Legged DB Deads
35lb DBs 3x6

Seated Calf
4 plates 4x5

Stretched


Back still holding up well. Wanted to go up, but easy does it.

 

[AKIRA]

Bench
315lbs 3x2

Flat DB Press
110lb for 3 reps
110lbs for 3x3 (last set had 5 reps)

Standing OH DB Press
70lb DBs for 4x6

Stretched


3x2 of 315? With a full recovery? That sucks. The other two were pretty good though, but shit I guess I dont like benching anymore.

 

[AKIRA]

Yates Row
195lbs 4x7 (2 min)

Db row
80lb dbs 3x10 (2 min)

Wide grip pullups
BW for 2x12 (2 min; another fucking rp!)

Giant set
Unilateral cable curl
Leg raises
Planks w leg extended

Stretched


I'm still burning but itwasnt that hard. Went up but pullups are still laughable.

 

[AKIRA]

Squats
255lbs 4x8 (2min ri)

Marching db lunges
35lb dbs 3x12 (2+min ri; rp at 18th step)

Calf press
4 plates on each side 4x12 ( 1 min ri)

Light stretched


Holy shit were the lunges hard. Just a lot of blood tho.

 

[AKIRA]

Bench
245lbs 4x8 (2 min RI)

DB Press
90lb DBs 3x12 (2-3 min RI; last set had an RP at 9)

Standing OH DB Press
35lb DBs 2x15 (2 min RI)

Cable Pushdowns
120lbs 3x15 (90 sec RI)

Scaptions
10lb Dbs 2x20 (60 sec RI)

Stretched


Bench improved, DBs didnt. Ugh. Still a well done day. I only took aminos, D-Aspartic Acid and an ephedra. No arginine shit.

 

[AKIRA]

Conventional Deads
Lots of Warm ups
245lbs for 4x7 (2 min RI)

Single Legged RDLs
45lb DBs for 3x10 (2 min RI)

Single Legged RDLs (1 DB)
40lb DB for 3X10 (2 min RI?)

Calf Press
3 plates ON EACH SIDE for 3x12 (<1 min RI)

Caveman



Stretched


Deadlifts felt scary in the first set then fine in the next sets.
The Single legged RDLs, I cant remember if I did 10 reps on each leg last time cuz I did 10 total this time and it was a cinch.

 

[AKIRA]

Shoooock week

Pre Exhaustion
25lb DB curls 3x8
Neutral Grip Rows
165lbs for 3x5

Drop Set
Supinated Row
150, 135, 120, 105 x 10
135, 120, 105, 90 x 10 (RPs)

Pyramid Set
Machine Pulldown
Dont know the weight but I went up then down x for 10 reps each. 2 sets

Negative Preacher DB Curls

Stretched


Pre exhaustion is perplexing. I felt disadvantaged wtih the rows.

The drop sets were crazy and then the pulldowns were crazier. A drop set is you going down the rack, but on this fucker I went up and then back down. It wasnt very heavy weight so I feel fine not broadcasting it here.

 

[AKIRA]

Shock for lower pulls?

Pre exhaustion
90lb Hamstring culrs 4x10
70lb DB Romanians 4x10 (45 sec RI)

Single Legged RDLs
1 45lb DB for 2x10 (30 sec RI; 10 reps were for eac leg)

Drop Set then Pyramid
Calf Press with extended legs (?)

Stretched


This is a silly day. There isnt much I can do for deads considering that reps hurt me. I could use some suggestions.

 

[AKIRA]

Shock!

Pre exhaust
25lb db flies 4x8
90lb db press 4x8 (45 sec ri)

Pre exhaust
25lb db skullcrushers 4x8
40lb oh db press 4x8 (45 sec ri)

Pyramid sets of chest hammer then shoulder hammer x 2

Giant set x 3
Db oh extension
Cable unilateral reverse pushdowns
Close grip pushups
Planks

Stretched

 

[AKIRA]

SHOOOOOOOCK

Leg Press
Drop set into pyramids. 4 plates then 3 then 2 then 1 then 2 then 3 then 4 Get it?

Hack Squat .5 and 1 reps
1 plate + 20lbs then 40lbs on each side for 2 sets, 10 1.5 reps

Leg Extension
drop sets

Marching Lunges, 25lb DBs for 10, 30lb DBs for 10, 40lb DBs for 10. Then back down.

Calf Press
Drop set

Stretched


This was an incredible day. Just too much burning. The lunges were the worst!

 

[AKIRA]

Bench
315lbs 3 sets, 2, 2, 1

Flat DB Press
115lbs for 3x5 (last set had 8 reps)

Standing OH DB Press
70lb DBs for 4x6

Stretched


What? The fuck? Ok, P/RR/S isnt for building strength. Its not. My bench has gone done, yet Ive looked leaner and bigger. However, I wont go this heavy again for 3 weeks. How the fuck is this going to go up?
DB Press was fine, shit, better than fine.

OHs did feel scary.

 

[AKIRA]

POWER

Conventional deads
after a series of warms..
305lbs 5x1

Romanian Deads
27lbs for 5x3

Caveman with single legged RDLs


Stretched


I found out why I am such a shit on here. My hamstrings are too tight. I did this stretching lever that Ive been away from for months and I cant even get close to the angle I got before. Therefore, if my hamstrings are tight, theyll yank on my bank and bam, popped muscle.

Anyway 305lbs may be the cut off while I do this template. Like bench, I am just not going to get too much stronger, although, I know I am holding back deads cuz of fear. Anyway, I will opt to do romanians from now on to balance out more "power." DBs arent heavy enough.

 

[AKIRA]

Yates Row
235lbs for 5x3

Db row
120lb dbs for 3x5

Weighted pullups
45lbs for 4x6

Unilateral preacher db curls
40lb dbs f or 5x5

Stretched back


Gonna have to just say fuck it for yates. I can't go heavy without fucking form. Dbs are always good and perhaps I'll supplement the exercise by adding it in later but I can't see going heavy with these.

 

[AKIRA]

Squats
295lbs for 4x3 (2 min RI; last set had 4 reps)

Marching DB Lunges
60lb DBs for 4 sets, 10 steps (2 min RI)

Caveman

Standing Calf Raise
230lbs for 5x5 (1 min RI)

Static Stretched


Still felt kind of easy. The lunges couldve gone up too. This is the last week of P/RR/S.

 

[AKIRA]

Bench
245lbs 4x8 (2+ min RI; last set had 7)

DB Press
90lb DBs 3x12 (2-3 min RI; last set had 9)

Standing OH DB Press
35lb DBs 2x15 (1+ min RI)

Cable Pushdowns


Stretched


I was feeling sick today, so the workout was damn near like last time.

 

[AKIRA]

After a shitty cold... rep range

Conventional Deads
245lbs for 4x6 (2 min RI)

Romanain/Rack Deads
275lbs for 5x5 (2 min RI; first 2 sets staggered then strapped)

Romanian DB Deads
80lb DBs for 3x10 (2 min RI)

Seated calves
2 plates for 3x15
3 plates for 3x10

No stretches


I had a helluva cold this week. Tomorrow will be the 7th day. First time ever, but I did work out on last Thurs, which made me feel deathly, then again on Sat, but that was fine. In any case, I did feel messed up.

Today, I planned on taking it easy, but shit, I felt great to be back. Nothing super heavy, but I made sure I got a work out.

 

[AKIRA]

Yates Row
205lbs 4x6 (2 min)

Db row
85lb dbs 3x10 (2 min)

Wide grip pullups
BW for 3x12 (2 min; I did close grip on set 2 and wide on set 3. Set 3 had too many RPs)

Tri Set
Hammer DB Curls
Reverse Curls
Planks on ball

Reverse Curls
Planks on ball
Curls


Stretched


Gooood damn. Not much to say. Sick or not, good lift.

 

[AKIRA]

Squats
255lbs 4x8 (2min ri)

Marching db lunges
35lb dbs 3x12 (2+min ri; rp at 18th step)

Leg extension
90lbs 3x12 (1 min RI)

Goblet Squats supersetted w/single legged RDLs

Light stretched


My legs are jelly. Goblets after leg extensions?!

 

[AKIRA]

Shock!

Pre exhaust
30lb db flies 4x8
95lb db press 4x8 (30 sec ri; RP last set)

Pre exhaust
10lb db scaptions 4x8
70lb EZ bar oh press 4x8 (30 sec ri)

Pyramid sets of shoulder hammer then chest hammer x 2

Stretched


I mustve had something last time cuz I could hardly ride the bike home with just the shit that I did. This go around, I did pyramids of shoulder press before chest. I went down 3x then back up 3x, but switched grip. Then I did it once more. On the chest press, I did the same gig. Both the shoulder and chest press had neutral, narrow grip presses, so that mustve shot my arms out.

 

[AKIRA]

Shock, OH SHIT! BOY DID I NOT REMEMBER LAST WEEKS!

Pre exhaustion
95lb Hamstring culrs 4x10
95lb DB Romanians 4x10 (45 sec RI)

Single Legged RDLs
1 50lb DB for 4x10 (30-60 sec RI; 10 reps were for each leg)

Static Holds

Drop Set then Pyramid
Calf Press with extended legs (?)

Stretched


Fuck! I thought I did 90lb curls then 90lb deads. Hah, well that would explain why my grip was sooo bad.
The single RDLs were possibly worse. Id do 5 reps on one leg, the 5 on the other, then the rest, all for 1 set. However, I got better as the workout went on. I think it was just a matter of getting into the swing of things.

 

[AKIRA]

Pre exhaust
25lb dn curls 3x8
Tbar rows
2 plates +25 3x8 (30 sec ri)

Drop set sested rows
125, 115, 105 x10
120, 110, 100 x10

Pyramid sets of lat pulldowns
Fuck. Dont remeber.

Drop set
Cable reverse curls
Don't remember.

Stretch ed

I'm on my phone. Today was a doozy. First exercise wad tge worst.

 

[AKIRA]

Burning legs better than the Gators...

Leg Press
Drop set into pyramids. 4 plates then 3 then 2 then 1 then 2 then 3 then 4 Get it? Got it, for 3. Buuuut today I started at 2 plates.

Marching Lunges, 25lb DBs for 10, 35lb DBs for 10, 45lb DBs for 10. Then back down. Rps

Leg Extension
drop sets


Stretched


no calves cuz of the time restraint. Jesus, why? Gators are looking stupid in Missouri. WE ARE NOT A RUSHING TEAM ANYMORE.

 

[AKIRA]

Back to 5x5. After reading that Bill Starr wrote that 5x5 isnt necassarily set in stone, I started thinking that without that requirement, there would be less stress. 5x5 is just a middle ground between size n strength. I am going to start cutting so this accompanied with 8x3 and 4x6 will be the plan.

DB Rows
110lb Dbs 5x5 (30-45 sec RI; strapped)

Seated OH DB Press
75lb Dbs 5x5 (30-45 sec RI)

Seated Supinated Rows
170lbs for 4x6 (45 sec RI)

Standing OH DB Press
50lb Dbs for 4x6 (30 sec RI)

Caveman

Static Stretched


From the time i left work, thru the workout, back home, and after making a protein slushie, this was less than 2 hours. Not bad. Basically, everything seemed the right weight. Standing OH DB press being the only easy one. The rest were again, just right.

 

[AKIRA]

Romanian deadlift
295lbs 5x5 (45 sec ri)

Static holds
245lbs 4x20 sec

Gms
135lbs 4x6 (30 sec ri)

Some sort of calf press
4 plates 6x5 (20 sec ri)

Stretched


Not a bad start. I wanted to do conventional but we'll do this for now. Gms will go up.

 

[AKIRA]

Incline DB Press
105lb DBs 5x5 (45 sec RI)

Weighted Chins
45lbs for 5x5 (45 sec RI)

Weighted Dips
2 plates for 4x6 (45 sec RI; failed after 4)

Wide Lat Pulldowns
185lbs for 4x6 (30-45 sec RI)

Caveman

Static Stretched


I am really liking this set up. I am tired enough to not want to do cavemans at the end, but not so wiped that I avoid it. I can go up to 110 Dbs and up on the lat pulls. Everything else should remain.

 

[AKIRA]

Db lunges
60lb dbs 5x5 (45 sec ri)

Leg press
10 plates 4x6 (30 sec ri)

Calf press
8 plates 6x5 (30 sec ri)

Static Stretched


Simple. Short. Effective. Didnt burn during lunges too much. Out of breath really, but the leg presa did!

 

[AKIRA]

DB Rows
115lb Dbs 5x5 (45 sec RI; strapped)

Seated OH DB Press
80lb Dbs 5x5 (45 sec RI)

Seated Supinated Rows
175lbs for 4x6 (45 sec RI; last set only got to 3)

Standing OH DB Press
60lb Dbs for 4x6 (30 sec RI)

Caveman

Wash n wax car?

Static Stretched


God dammit. Messed up some numbers, but I managed anywa. 115lb Rows were pretty hard. Will do everything again. Wont change a thing.

 

[AKIRA]

Romanian deadlift
305lbs 5x5 (45 sec ri; strapped)

Static holds
255lbs 4x20 sec

Gms
155lbs 4x6 (45 sec ri)

Caveman

Stretched


Wow. I never knew I had it in me today. I suppose going over 300 for reps while tired made me want to do more everywhere. I was only going to do deads and GMs today. My calves are sore from yesterdays stadium visit.

 

[AKIRA]

Incline DB Press
105lb DBs 5x5 (45 sec RI; 4th set had 4 reps; 5th had 3)

Weighted Chins
45lbs for 5x5 (45 sec RI; last set strapped for good times)

Weighted Dips
2 plates for 4x6 (45 sec RI)

Wide Lat Pulldowns (different machine)
195lbs for 4x6 (30-45 sec RI)

Static Stretched


Found the right weight! Those dips were BARELY done. Buuuut everything else was good again. When it comes to lat pulldowns, I dont know how to keep it consistent but its at the end anyway.