Lets see what this muscle can do..

[AKIRA]

Squats
315lbs for 6x3 (full recovery)

Romanian Deads
275lbs for 6x3 (full recovery)

Marching DB Lunges
75lb DBs for 6x6 steps (1 min RI)

Stadium sprints

Light stretched


FUCK YES. Love it when 315 is easy. I could go heavier too, meaning, I didnt feel helpless or in trouble. It was easy. My sweat came from my nerves more than the lifts.
The deads were shitty cuz of my setup. Hard to explain, but lets just say I chose to take the safe route.

 

[AKIRA]

Flat db press
125lb dbs for 6x3 (full recovery)

T bar
4 plates + 25lbs 6x3 (full recovery)

Weighted dips
3 plates for 6x3 (60 sec)

Db row
125lb dbs 6x3 (60 sec; strapped)

 

[AKIRA]

Deads
335lbs for 10x1 (30-60 sec RI?)

Static Holds
275lbs for 6 sets, 20-30 sec

Leg Press
16 plates for 6x3 (30 sec RI)

GMs
185lbs for 6x3 (~60 sec RI)

Static Stretched


335 is easy but I just dont like reps. Did what I could and speaking of which, that leg press shit, 16 plates is a pain in the ass to take off so I sure as shit coulda done more but because of clean up, I stopped at 16. Gms were uneasy.

 

[AKIRA]

Chins
90lbs for 6X3 (60+ sec RI)

Standing OH BB Press
185LBS for 1 rep
170lbs for 6x3 (60+ sec RI)

Wide Lat Pulldowns
225lbs for 6x3 (60 sec RI)

Seated OH DB Press
Bullshit for who caresxfuckme (lick my balls RI)

Arm super sets

Stretched


There is something off with my upper back and I did it during oh presses a couple weeks ago. I keep reinjuring it. Shit, I know I can do 185 but I got worried Id fuck things up more. Going back to P/RR/S and I may skip the vertical day.

 

[AKIRA]

Squats
295lbs for 6x3 (full recovery)

Brinks Squats
225lbs for 5x3 (full recovery)

Unilateral Leg Press
4 plates for 5x5 (40-45 sec RI)

Stadium sprints? NOPE.

stretched


Ugh. Went down like a bitch. I did do brinks squats afterwards and I forgot that they suffocate you. Sucked. Anyway, when I do rep range, Ill do lunges galore.

 

[AKIRA]

Unilateral HS Row
4 plates + 25lbs for 6x3 (<60 sec RI)

Bench
275lbs for 6x3 (60 sec RI)

Tbar Row
3plates + 25lbs for 8x3 (30 sec RI)

Unilateral Flat DB Press
100lb DBs for 5x5 (60 sec RI)

Cable Pushdowns
The rack for 5x5 (30-45 sec RI)

Cable Curls
130lbs then 140lbs for 5x5 (30 sec RI; last 3 sets were 140lbs)

Static Stretched


The only way to do rows heavily is with support. We dont have a fucking spider row here, so I have to do hammer strength. I can barely fit a 5th plate on there, but once I do and I will, thats all the space. Until I go back to the other gym...
Bench was modest because my fucking wrist hurt. Holy hell, if its not my back, its my shoulder, if its not my shoulder its my wrist, if its not my wrist, I am hung over. Excuse wagon is in full swing, but fuck! These are true distractions! That said 275lbs was cake. Look at the rests! Shit isnt that heavy when I am teetering in the 1 minute zone.
Tbars had better rests but I needed some sort of cardio today since its raining. The unilateral presses were a challenge. Again, worried about my right wrist.

 

[AKIRA]

Conventional deads
345lbs for 5x1 ( full recovery)

Romanian deads
315lbs for 5x3 (full recovery; strapped)

Static holds
295lbs for 6 holds around 20 sec

Gms
175lbs for 5x5 (45 sec ri)

Static stretched

 

[AKIRA]

Weighted Chins
100lbs for 5x3 (75-90 sec RI; last 2 sets were strapped)

Standing OH BB Press
185lbs for 5x3 (75? sec RI; PR)

Wide Lat Pulldowns
225 + 7.5lbs for 5x5 (60+ sec RI; last 2 sets were strapped)

Seated OH DB Press
90lb DBs for 5x5 (60 sec RI)

Stupid HIIT

Stretched


My ROM with the chins became trivial so I threw in the straps to see if it helped. It did, but not by much. Did the same thing with the pulldowns. I can go up on pulldowns, but chins? Not so much.
I finally repped 185lbs over my fucking head! Easy too! The 3rd set was scary but I focused on breathing and the last 2 were fine. The seated however were hurting my elbow during setup. The right one to be precise. Just didnt feel strong with this one.

 

[AKIRA]

March of the fucking lunges...

Marching DB Lunges
60lb DBs for 4x12 (2 min RI; 1st set was 26 steps; RPs in every set)

Leg Press
4 plates for 5x12 (75 sec RI)

Leg Extensions
115lbs for 3x15 (60 sec RI)

Hilarious KB Work

Standing Calves
180lbs for 3x12 (45 sec RI)

Stretched


Holy mother of fuck did the acid catch up big time. I was so fucked up I couldnt do kettlebells. Today was supposed to be nothing but reps, so mission accomplished.

 

[AKIRA]

Rep mania

Yates Row
185lbs for 4x12 ( 90 sec-2 min RI; RPs)

Flat DB Press
100lb DBs for 4x12, 12, 12, 11.75(90 sec-2 min RI; 1 RP)

Seated Neutral Grip Row
180lbs for 5x10 (75-90 sec RI; fucking RPs on the 4th & 5th set)

Weighted Dips
1 plates 5x10 (75 sec RI)

Caveman

Stretched


Why do all the hot girls gotta come in when I am done? Why am I so bad at rows? Why do I need RPs on all this shit?

 

[AKIRA]

Conventional Deads
225lbs for 4x10 (2 min RI?)

Romanian Deads
245lbs for 3x12 (2 min RI?)

GMs
135lbs for 2x15 (60-75 sec RI?)

Seated Calf
2 plates for 5x12 (30-60 sec RI?)

Stretched

A shit load of stadium stuff


Now thats a fucking workout. I just cant...I cant... I have nothing to add.

 

[AKIRA]

Chins
BW for 4x12 (90 sec RI; needed an RP at the end? TWICE?)

Standing OH DB Press
55lb DBs for 4x12 (90 sec RI)

Wide Lat Pulldown
180lbs for 3x12 (75 sec RI; needed 2 fucking RPs at the end again!)

Standing OH BB Press
115lbs for 3x12 (75 sec RI; RPs)

EZ Curl bar for 2x10, 50lbs
~ss~
EZ Curl bar french press for 2x10, 70lbs (60 sec RI)

Stretched


I only did 90 sec and I couldve waited longer but fuck it, I am fine with the chin failures. Actually the only failures I didnt like were the pulldowns. The BBs I understand. I couldnt do the BBs right away so residual fatigue fucked them but the lat pulldown one, man, I was looking bad too.

 

[AKIRA]

Hack Squat
2 plates for 4 sets, 8 and a half reps (45 sec RI)

Leg Press (down then back up
Started w 2 plates + 4 25s, 2 plates + 2 25s, 2 plates, 2 25s, Then back up. 2 plates, 2 plates +2 25s, 2 plates + 4 25s. 7 sets, no set rests

HIIT KB Training like a motherfucking fucker

Stretched


Wow. 1 and a half reps was a doozy sure, but it was cuz I jumped right into that shit. I ate McDonalds today. TWICE. So I punished myself. Next came a pyramid. Then I opted for a BRUTAL caveman of kettlebell get ups. Twas 24kg turkish getups, 20kg turkish getups, 24kg goblet squats, 20kg goblet squats, 24kg get ups, 20 kg get ups. TIMES 2. Then I added another workout just like that one, X 2!

 

[Gibbz]

Subbin this. Nice work man. We all have cheat days, helps with energy im able to push harder.

-jwgibbons

 

[AKIRA]

Shock

Pre exhaustion Push
25lb Flies for 10 reps
85lb DBs for 10 reps x 4

Pre exhaustion Pull
20lb DB curls for 10 reps
2 plates for 10 reps x 4

Drop Set of Hammer Strength Chest press
1 plate, 1 25, 1 10 and down we go for 10 reps each...then back up

Drop Set Hammer Strength Unilateral Row
Same shit as above

Supersets and drops sets of arms

Stretched


Crazy stuff, sure, but like always, it hurts when youre doing it, but I am pretty much ok right now.

 

[AKIRA]

Pre exhaustion
Single Legged RDLs 35lb DB for 5 reps
Conventional Deads, 225lbs for 5 reps x4

Drop Set
Romanian Deads
265lbs, 245lbs, 225lbs for 5 reps each x2

Caveman x 2

Stretched


Didnt do calves because they fuck with my shins it seems.

 

[AKIRA]

Last of the shocks

Pre exhaust
20lb DB Curls for 8
Pullups for 8 x 4 (45 sec RI; needed RPs in 4th)

Pre exhaust
20lb OH Extension for 8
60lb OH DB Press for 8 x 4 (45 sec RI; needed 1 RP)

Drop Set
Lat Chin downs
180, 165, 150 , 135 x 2 (45 sec RI; 2nd set was hilarious but I went back up)

Drop Set
Standing OH BB Press
95lbs, 75lbs, 65lbs, 55lbs, x 2 then back up (I had to clean this shit up every time)

Shit load of arms

Static Stretched


Wowsers. What a night. The cleaning of the BB in order to do overhead presses was the most taxing. Its shock shit, so not much to say. Shit burned and I looked good.

 

[AKIRA]

Squats
325lbs for 3x3 (full rec)

Leg Press
16 plates for 3x5 (60 sec RI)

Unilateral Leg Press
6 plates for 5x5 (45 sec RI)

Stretched


I decided to just focus on the day heavy lift and not reps. Hard to do since I am used to increasing HR.

 

[AKIRA]

Bench
295lbs for 3x3 (2 min RI)

Unilateral HS Row
5 plates for 3x3 (~90 sec RI)

Unilateral Flat DB Press
120lb DBs for 5x5 (90 sec RI)

Tbar Row
4plates for 5x5 (90 sec RI)


Caveman x 2

Static Stretched



Worked out with someone today to help him find his max (270). 295 felt kinda tough. Not diggin it.
Those rows were hilarious. 5 plates is still tough.
The unilateral presses were unilateral until set 3. And the T bars were a bit too heavy.

 

[AKIRA]

Conventional deads
355lbs for 3x1 (full recovery)

Rack Deads
365lbs for 5x3 (full recovery)

Romanian deads
315lbs for 5x5 (full recovery; strapped)

GMs
185lbs for 5x3 (1 min RI)

Caveman that sucked


Static stretched


Ok, I gotta man up cuz as long as I got a solid base, I am golden. This wasnt hard. And look at those reps on the other workouts!

Couldnt do cavemen cuz of...callouses?

 

[AKIRA]

Weighted Chins
105lbs for 3x3 (2 min RI)

Standing OH BB Press
195lbs for 3, 2, 2 reps (2+ min RI; failed but PR)

Weighted Wide Grip pullups
45lbs for 5x5 (90 sec RI)

Standing OH DB Press
70lb DB for 5x5 (90 sec RI)

Stretched


Not baddddd. Not bad. Wish I got 3 of the presses. Everything else was in line. The chins were about right since it was super low volume. Both pulls were strapped. I did standing twice and pullups because of the crowd.

 

[AKIRA]

March of the fucking lunges...

Marching DB Lunges
65lb DBs for 4x11-12 (2 min RI; I was doing 22 total reps, but after set 2, I just wanted to finish the distance traveled; RPs)

Leg Press
6 plates for 5x12 (90 sec RI)

BUlgarians Squats
20lb DBs for 3x12 (90 sec RI)

Stretched


I tried FinalFLex's BCAA-SAA mix and it was AWFUL. Stay away.

Anyway, I just burned out today. Everything was hard honestly. I skipped calves because I think when those muscles are damaged, I get shin splints when I do stadium sprints.

 

[AKIRA]

Rep mania

T-bar Row
2 plates for 2x12
2 plates + 25 for 2x12 (90 sec-2 min RI; supinated)

Flat DB Press
100lb DBs for 4x12(90 sec RI; 1 RP at 8, 4th set)

Seated Neutral Grip Row
180lbs for 5x10 (75 sec RI; 2 fucking RPs on the 4th & 5th set, same as last time)

Weighted Dips
1 plates 5x10 (75 sec RI; RP on last set?!)

Forgot to stretch?


Id say this was an exact copy of the last RR. Wasnt feeling 100%, so Id say that makes tonight good. Dips wore me out so badly that I didnt want to do any arms and....any stretches?

 

[AKIRA]

Conventional Deads
245lbs for 4x10 (2 min RI; 4th set had extra seconds)

Romanian Deads
265lbs for 4x12 (2 min RI; strapped; 4th set had extra seconds)

GMs
135lbs for 2x15 (75 sec RI)

Stretched

Didnt do calves in the event I have a stadium chance. Too cold and wet tonight.
Anyway, holy shit. This again was hard as fuck. Though...I feel fine now..

 

[AKIRA]

Chins
BW for 4x12 (90 sec RI; needed an RP at the end)

Seated OH DB Press
65lb DBs for 4x12 (90 sec RI)

Wide Lat Pulldown
180lbs for 5x10 (75-90 sec RI; needed 1 RP on the 5th

Standing OH DB Press
45lb DBs for 5x10 (75 sec RI)

Preacher DB Curl
25lb DBs for 2x12 (60 sec RI; squeezing)

Supinated One Arm Cable Pressdown
First 50lbs then 60lbs for 2x12 (60 sec RI)

Stretched


I was on UNCUT today. Shitty. Though I was hearing colors, I just felt caffeinated. The pump I felt just made my dizzy. Didn't have tingling and I didn't sweat. But I looked huge. Anyway, chins got better and so did the lat pulldowns, but those were a different volume and a bit wider.
The presses were just about perfect. The standing coulda been 50s. The arm shit at the end was done because, well, when else would I do it?

 

[AKIRA]

20s
225lbs for 2x20 reps (2 RPs in 1st one, 3 RPs in 2nd)

Pyramid
Leg press
1 plate, then 25, then another 25, then another 25
1 plates + 3 25s, then 2, then 1, then just plates for 10 reps each

Shit load of KBs again, which included pistols

Stretched


My oh my. My fucking god. Oh god. I gotta shit.

 

[AKIRA]

Pre exhaust for both 2 exercises

DB Flies
35lb for 3x5
Bench
225lb for 3x5 (30 sec RI for the first 2 sets, needed a min for the 3rd)

DB Curl
25lbs, then 20lbs for 3x5
Barbell Row
135lbs, then 155lbs for 3x5 (30 sec RI; pretty sure the 20s and 155lbs was for the 3 sets)

Pyramid + 1.5 reps for next 2 exercises

Chest Press
1 plate + 2 10s, then 1 10, then the plate. The plate again, then 1 10, then 2 10s (one set and a shit ton of RPs)

Seated Row
135lbs, then 120lbs, then 105, then 90...then back up. 10 reps for each. (shit load of RPs; neutral grip)

Tri sets for last 2 exercises, 30 sec RI

Skullcrushers
70lbs + bar for 10
Diamond Push Ups for 10 (needed 2 RPs on 2nd set)
Unilateral DB Floor Press
60lb DB then 70lb DBs (did 5 on one arm, then switched until fatigue or 10 reps)

Barbell Row
90lbs x 10
DB Curl
20lb DBs x 10
Unsupported Neutral DB Row
40lb DBs x 10

Forgot to stretch!


Ill stretch now..
Ok, the first 2 exercises were your normal burn and pre exhaust made shit hard to do. However, the next 2 exercises were off the wall hard. 1.5 reps for 10 reps for each weight? Going down THEN up?! Let me tell you, the chest press was easier than the seated row. It may had been cuz of residual fatigue, but I am thinking I have less efficient musculature on my pulls than on my presses. On the chest press, I had to stop repeatedly, sure, but I recovered quickly. The rows needed more RPs, not cuz I was out of breath, but cuz of the burn.
The isolations were hardly that. Sort of a circuit training I threw in at the shit gym to show the morons hows its done. Never will I understand bums on steroids that use the smith machine.

 

[AKIRA]

Pre exhaustion
Single Legged RDLs 35lb DB for 5 reps
Conventional Deads, 225lbs for 5 reps x3

Drop Set
Romanian Deads
265lbs, 245lbs, 225lbs for 5 reps each x2

Pyramid Sets
Hamstring Curls
70, 75, 80, 85, 90lbs for 10 reps...then back down (60 sec RI; shit load of RPs)

1.5 reps
Seated calf
2 plates for 3 sets, 10 reps (30 sec RI)


Stretched


Carbon copy of last time, only I threw in an insane hamstring isolation. Did calves too cuz I knew my legs were fucked.

 

[AKIRA]

Pre Exhaust
Tri Set

Db Curls
20lb DBs for 4x5
Reverse Flies
15lb DBs for 4x5
Chin ups
BW for 4x5

Pre Exhaust
Tri Set

OH French Press
45lbs for 4x5
Scaptions
20lb DBs for 4x5
OH DB Press
45lb DBs for 4x5

Drop Set
1.5 reps

Wide Lat Pulldown
165lbs for 10
150lbs for 10
135lbs for 10
120lbs for 10 (RPs galore, mostly cuz of my hands)

Drop Set

Widest Lat Pulldowns
Same weights for 10 (RPs galore)

Drop Set
1.5 reps

OH BB Press
95lbs for 10
75lbs for 10
65lbs for 10
45lbs for 10 (RPs galore)

Drop Set

115lbs for 10
95lbs for 10
75lbs for 10
55lbs for 10
45lbs for 10 (less RPs)

Static Stretched


No need for arms. Just a killer day. Love blending the shock routines.

 

[AKIRA]

Squats
335lbs for 3x3 (full recovery)

Shit leg press
5 plates + 75lbs for 3x5 (full recovery)

Unilateral shit leg press
3 plates for 5x5 (45-60 sec ri)

Caveman

Stretched


Ran out of plates! Anyway 335 lbs felt near impossiblenon each 3rd rep. Whereas, the first rep felt easy. Bottom line, today was very scary and I felt the most solid I've felt in a long time.