Lets see what this muscle can do..

[AKIRA]

Db lunges
65lb dbs 5x5 (45 sec ri)

DIFFERENT Leg press
6 plates...no!
4 plates 4x6 (30 sec ri)

Caveman x2

Static Stretched


After a vaca in Boston, I am back at it and wow was my core weak. Lunges were difficult to keep aligned but it was cake. What truly surprised me is the leg press at the school. This was a new machine and I could NOT believe how hard 6 plates were. 4 plates were what I decided and though I did start to burn at the end of the 2nd set, so perhaps 2 25 plates are in my future if I use this fucker again.

 

[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)

Standing OH DB Press
65lb Dbs for 4x6 (45 sec RI)

Caveman

Static Stretched


Kept a lot the same and it was good advice. Well...not all the way. The DB rows were hard as fuck tonight but just about everything else wasnt as hard as that exercise nor was it as hard as the previous week. Odd considering I was freshest. Anyway, I did go up on the standing OH Presses but this weight feels about right. The supinated rows felt easy and the seated OH presses may be returning to their normal 90-100lb range.

 

[AKIRA]

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

Static holds
245lbs 4x to failure

Gms
155lbs 4x6 (45 sec ri)

Elipitcal 20 min

Stretched


I feel beat up today. Ugh... Quite sore. This is a carbon copy of last time too. Who knows what made today different. I did have lots of warm ups today tho. Hip Mobility then mmmm7 sets of deads?

 

[AKIRA]

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

Weighted Chins
50lbs for 5x5 (45 sec RI)

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

Wide Lat Pulldowns (different machine)
200lbs for 4x6 (45 sec RI)

Caveman

Static Stretched


Finished everything this time. The DB Presses felt like I was cheating...? Arching my back? Perhaps, but id almost guess that I did that last time with the failures and this time I did it, buuuuuuut how come Ive not noticed it? Chins were hard and the dips hurt my hands. The pulldowns were on a different machine....I think. May had been the same one as the first time. This machine, however, is perfect for the weight. I did a caveman and I am ready to go have some din din but...my date cancelled. All this cock and muscle and nothing to do with it.

 

[AKIRA]

Db lunges 70lb dbs for 5x5 (45 sec ri)

Leg press
10 plates + 25 for 4x6 (30 sec ri; high platform)

Eliptical 15 min
Cycle 15 min

Stretched


Barely did the lunges. I wanted to take a break at step 7 but I didn't!

Leg press went up a tad. Burnt.

Did a tanning session before cardio. And some diarrhea.

 

[AKIRA]

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

Seated OH DB Press
85lb Dbs 5x5 (45 sec RI)

Seated Supinated Rows
200lbs for 4x6 (45 sec RI; bad reps on 5 and 6)

Standing OH DB Press
65lb Dbs for 4x6 (45 sec RI)

Caveman

Static Stretched


Fucking DB Rows are still a bitch! I am freshest too! Went up on Seated DB presses and this feels good. I went too far up with seated rows but I didnt remember. 195lbs should be right.

 

[AKIRA]

Romanian deadlift
315lbs 5x5 (45 sec ri; strapped)

Static holds
255lbs 3x to failure(~20 sec)
225lbs 3x to failure (~15 sec)

Gms
155lbs 4x6 (45 sec ri)


Caveman...a lot
Elipitcal 8 min

Stretched


315 was scary as fuck. May want to just keep this as calories will drop. Also, moving to 8x3.
I did extra caveman and attempted cardio. Failed big time. Now thats how you should feel when its all over.

 

[AKIRA]

Incline DB Press
110lb DBs 5x5 (45 sec RI)

Weighted Chins
50lbs for 5x5 (45 sec RI)

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

Wide Lat Pulldowns
200lbs for 4x6 (45 sec RI)

Caveman

Static Stretched


110lb DBs? FUCK YES. Everything else was the same.

 

[AKIRA]

DB Lunges
70lb DBs for 8x3 (30 sec RI; strapped on last 2 sets)

Leg Press (odd one)
2 plates for 5x6 (30 sec RI)

Caveman x 2

Static Stretched


Remember, 8x3 for lunges is really 6 reps per set. Anyway, it was a bit of a snap at first and toward the end it got difficult but not how I wanted. Didnt really need the straps either.

This leg press is stupid. No wonder why its always available. I burned pretty badly though but not enough to thwart the KB sessions.

 

[AKIRA]

DB Rows
115lb Dbs 8x3 (30 sec RI; only the 1st set wasnt strapped)

Seated OH DB Press
90lb Dbs 8x3 (30 sec RI)

Seated Supinated Rows
195lbs for 4x6 (30 sec RI; bad reps on 5 and 6)

Standing OH DB Press
65lb Dbs for 4x6 (30 sec RI)

Caveman

Static Stretched


Everything was hard. Fuck, the seated rows gotta go to 190lbs. I was hungry throughout this so perhaps that will make a difference...

 

[AKIRA]

Romanian deadlift
315lbs 8x3 (30 sec ri; 1st 2 sets werent strapped)

Static holds
275lbs 3x to failure
245lbs 3x to failure
225lbs 1x to failure

Gms
155lbs 5x6 (30 sec ri)


Caveman x 2


Stretched


315 is still scary. I actually felt odd around the cavemen.. Dont like being scared but I see no reason to add on any weight.

 

[AKIRA]

Incline DB Press
110lb DBs 8x3 (30 sec RI)

Weighted Chins
50lbs for 8x3 (30 sec RI; last 2 sets were strapped)

Weighted Dips
2 plates for 5x5 (30 sec RI)

Wide Lat Pulldowns
200lbs for 5x5 (30 sec RI)

Caveman x 2
Eliptical for 20

Static Stretched


I was scared of deadlifting this up so many times but thankfully all was well. This rep scheme is hard on the inclines because of the setup but the chins, they love it.

 

[AKIRA]

DB Lunges
70lb DBs for 8x3 (30 sec RI; unstrapped on 1st set)

Leg Press
10 plates for 5x5 (30 sec RI)

Stationary Lunges
60lb Dbs for 4x6 (30 sec RI)

Bike for 15 min
Tan
Core work

Static Stretched


Lunges, the marching ones, were NOT easy today. WTF!? I had good sleep, I did this in the am instead of the pm. Oddball shit here.
The leg press I used was the normal one. Since I was at the shit gym, no KBs so I opted to do some normal lunges and bike work.

 

[AKIRA]

DB Rows
115lb Dbs 8x3 (30 sec RI)

Seated OH DB Press
90lb Dbs 8x3 (30 sec RI)

Seated Supinated Rows
190lbs for 5x5 (30 sec RI; bad reps on 5 and 6 again)

Standing OH DB Press
70lb Dbs for 5x5 (30 sec RI)

Caveman

Static Stretched


190lbs was still heavy but I think I just ran out of steam. Zero caffeine tonight.

 

[AKIRA]

Romanian deadlift
315lbs 8x3 (30 sec ri

Static holds
275lbs 3x to failure
265lbs 3x to failure
225lbs 1x to failure

Gms
155lbs 4x8 (30 sec ri)


Eliptical for 25 min


Stretched


Wasnt scary today! Not whatsoever.

 

[AKIRA]

Incline DB Press
110lb DBs 8x3 (30 sec RI; something happened on 7th set to R shoulder)

Weighted Chins
50lbs for 8x3 (30 sec RI)

Weighted Dips
2 plates for 5x5 (30 sec RI; last set had 3 cuz of shoulder)

Wide Lat Pulldowns
190lbs for 5x5 (30 sec RI)

Eliptical for 25

Static Stretched


Ugh. God dammit. I hurt my shoulder from a fight a few days ago. Well, specifically my neck (sternomast...) Anyway, setting up set 7 mustve done something. Now I have ice on my shit.

 

[AKIRA]

Light day

DB Rows
100lb Dbs 8x3 (30 sec RI)

Seated OH DB Press
70lb Dbs 8x3 (<30 sec RI)

Seated Supinated Rows
180lbs for 5x5 (20-30 sec RI)

Standing OH DB Press
50lb Dbs for 5x5 (<30 sec RI)

Arms
Eliptical for 17 min



Static Stretched


Was in a bit of pain today, so I took it easy. Yesterday I did nothing buy deadlifts so I am way off this weekend.

 

[AKIRA]

Undulating Bitch
Week A 4x12
Week B 5x8
Week C 4x6
Week D 6x3 Cant wait for this one.

Lower, Quads

Squat
185lbs 4x12 (60 sec RI)

Romanian Deads
225lbs 4x12 (60 sec RI)

Odd Leg Press, Unilateral
2 plates on each leg 5x10 (45 sec RI)

Clean n Press Intervals

Static Stretched


I dont like this rep scheme. Nope. Fuck this. But this might be what I need. I hurt my neck 2x in 7 days. Time to get out of comfort zone.

 

[AKIRA]

These reps SUCK.

Flat DB Press
100lb DBs for 4x12 (60 sec RI; failed last set, RPed at 6, got to 10)

T-Bar Row
3 plates for 2x12
Same thing but failed at 7
2 plates + 25lbs for 12 reps (60 sec RI)

Weighted Dips
45lbs for 4 setx, 12, 12, 8, 8 (60 sec RI)

DB Row
60lb DBs for 4x12 (60 sec RI)

Static Stretched


Jesus CHRIST! What the fuck, what..?! Too heavy everywhere, but the last exercise. I have a date tomorrow and its rock climbing. I CANT be sore for that, oh no!

 

[Christsean]

Hey bro! I apologize I just looked at your journal. Great stuff man keep it up!!

 

[AKIRA]

conventional dead s
185lbs for 4x12 (60 sec ri)

Lunges
30lb dbs 4x12 (60-90sec ri)

Gms
135lbs 5x10 (45-60 sec ri)

Stretched


Oh my god am I tired.

 

[AKIRA]

Chins
BW for 4x12 (60 sec RI)

Standing OH DB Press
45lb DBs for 4x12 (60 sec RI)

Lat Pulldown Wide
135lbs for 4x12 (45-60 sec RI)

Seated OH DB Press
35lb DBs for 4x12 (45-60 sec RI)

Stretched

Stadium sprints


Felt hungover today so it was an easy weightlifting part.

 

[AKIRA]

Lower, Quads

Squat
225lbs 5x8 (60 sec RI)

Romanian Deads
245lbs 5x8 (60 sec RI;strapped on 3-5)

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

Core Work

Static Stretched


This feels better. I rested maybe a bit more than 60 sec during both exercises, but when/where, I dont know. I opted to switch out lunges from last time to today. Leg Press will go to posterior days.

 

[AKIRA]

These reps WORK.

Flat DB Press
105lb DBs for 5x8 (60 sec RI)

T-Bar Row
3 plates for 5x8 (60 sec RI)

Weighted Dips
45lbs for 5x8 (45-60 sec RI)

DB Row
75lb DBs for 5x8 (60 sec RI)

Caveman
Tabata

Stretched


Now this is a more workable rep range. Everything was just right. Perhaps too easy for tbars and dips?
Tabata is still the devil.

 

[AKIRA]

Conventional Deads
245lbs for 5x8 (60-75 sec RI)

Static BB Lunges
95lbs for 5x8 (60 sec RI)

GMs
135lbs for 4x10 (60 sec RI)

Caveman

Static Stretched


Not tired today and I noticed that if I grasp the bar a bit wider, I got a more solid lift. Grip suffers, but my back feels strong. Lunges were weak but I didnt want to wait for the leg press. Gms still hard and caveman sucked cuz I still cant do getups from holes in my knees.

 

[AKIRA]

Chins
30lbs for 5x8 (60 sec RI; needed an RP for the last 2 reps)

Standing OH BB Press
135lbs for 5x8 (60 sec RI; same thing as before, needed an RP for the last 2 reps)

Lat Pulldown Wide
160lbs for 5x8 (45-60 sec RI)

Standing OH DB Press
60lb DBs for 5x8 (45-60 sec RI)

Caveman

Stretched

Guess I shouldve just done 25lbs for the chins? The OH BB Press kinda sucked tho. The OH DB presses were a bitch as well and the lat pulldown was at first at 150 then I went up to 160 for the next sets. Twas too easy.

 

[AKIRA]

Lower, Quads

Squat
285lbs 4x8 (75+ sec RI)

Romanian Deads
275lbs 4x6 (60 sec RI;strapped on last set)

DB Lunges
60lb DBs for 4x6 (60+ sec RI)

Intervals


God damn stadium had a graduation ceremony today and the sun wasnt out. As far as the work out goes, I was a nervous nelly with the squats. I was distracted by the big dopey trainer screaming and TAKING THE CLOCK AWAY FOR HIS OWN SHIT!

Everything else was a tad easy. Intervals were a joke but I had planned to go to the stadium.

 

[AKIRA]

Flat db press
115lb dbs for 4x6 (60 sec)

T bar row
4 plates for 4x6 (60 sec)

Weighted dips
70lbs for 4x6 (45-60 sec)

Db row
100lb dbs for 4x6 (60 sec)

Forgot to stretch!


Presses were both easy. I thought dips would be but Damn the flat dbs too?

Both pulls were tough though. Try to do some intervals tonight.

 

[AKIRA]

Conventional Deads
275lbs for 4x6 (60-75 sec RI)

Static DB Lunges
75lb Dbs for 4x6 (60 sec RI)

GMs
145lbs for 5x6 (30 sec RI)

Single DB RDLs
40lb DBs for 5x5 (45 sec RI)

Static DB Holds
90lb DBs for 5x30 sec

Cycle for 17 min

Static Stretched


I felt great tonight. Then I got depressed. Nothing like being disappointed by a very probable understanding...

Caveman

Static Stretched


Not tired today and I noticed that if I grasp the bar a bit wider, I got a more solid lift. Grip suffers, but my back feels strong. Lunges were weak but I didnt want to wait for the leg press. Gms still hard and caveman sucked cuz I still cant do getups from holes in my knees.[/QUOTE]

 

[AKIRA]

Chins
50lbs for 4x6 (60+ sec RI)

Standing OH BB Press
155lbs for 4x6 (60+ sec RI)

Weighted Wide pullups
25lbs for 4x6 (60 sec RI)

Standing OH DB Press
70lb DBs for 4x6 (60 sec RI)

Circuit training x 2

Stretched


Still a bit down, but I am loving this rep scheme. I had to do weighted pullups because this shit gym has only 2 lat pulldowns. Not much to say about today.