Lets see what this muscle can do..

[AKIRA]

Db row
120lb dbs for 8x3 (30+ sec ri; strapped)

Seated, pronated row
165lbs for 5x5 (30 sec ri)

Chin ups
Bw for 4x8 (30 sec ri; rps on last set)

Face pulls
135lbs for 3x12 (30 sec ri)

Stretched piriformis


Ok today during the last 2 sets of db rows, i felt pain on my left side, near my arm pit, closer to my chest. Heartrate was 180 and when i stopped, i got it down to 160. 20 bpm reduction in 1 min of rest is typical, but this pain wasnt. Searched for these symptoms in men for heart attack and it doesnt show.

Hard to determine when its a high intensity workout, while on caffeine, while on an empty stomach. Checked my blood pressure now and its fine. So is heart rate. What gives?

I was also dizzy but not then, i was dizzy at the end. Again, no calories, on nitraflex. But, ive done this countless times! Almost...every time.

That said, awesome awesome workout. Even saw and wanted the very very ugly girl that has the very very perfect ass n legs. What a paradox.

 

[AKIRA]

Flat db press
115lb dbs for 5x5 (~60 sec ri)

Good mornings? The fuck?
135lbs for 5x5 (30 sec ri)

Bench
225lbs for 8x4 (30 sec ri; last 2 reps were 3)

Stretched with bands


Ok today was 100% better but i didnt go in with a plan. I did want to do an upper push again, but, get this, my piriformis is back again. It was cuz of the theracane i used yesterday! Massaging a trigger point can trigger a trigger point!

 

[AKIRA]

Sumo deads
275lbs for 3x3

Romanian deads w a conventional to get it in place eact set
225lbs for 5x5

Romanian db deads
115lb dbs for 4x6 (45 sec ri)

Stretched
Bands


Not wise to do this while the piriformis is pissed but any weight was the same pain and it only hurt when i set up every 1st rep. Other than that, i was fine. Full recovery om the 1st 2 exercises.

 

[AKIRA]

Weighted pullups
45lbs for 8x4 (1 min ri)

Standing oh bb press
155lns for 8x4 (1 min ri)

Weighted neutral chins
25lbs for 5 sets, 5, 8, 8, 6 3 (1 min ri; last set did have an rp but it still failed)

Standing oh db press
50lb dbs for 5x8 (60-45 sec ri)

Arms

Bands


Decided to go back to vertical horizontal rotations cuz shit got dull. That said, i am pleasantly pleased about today.

 

[AKIRA]

Squats
275lbs for 3x3 (full recovery which was...1 min?)

Heavy Lunges
80lb DBs for 6x3 (~1 min RI)

Lunges
60lb bar for 2xthe whole catwalk (full)

Goblet DB Squats
65lb DB for 3x10 (30 sec RI)

Stretched


No piriformis problems...UNTIL, the db lunges. It was because I had to squat them up. That is what I have to avoid right now.

 

[AKIRA]

Bench
275lbs for 6, 6, 5, 3 (took 2 min?!)

Tbar row from floor
4plates for 4x6 (1 min ri)

Decline bench
265lbs for 8, 8, 8, 5, 3 (30-45 sec ri)

Wide pronated Seated row
180lbs for 5x8 (30 sec ri)

Hardly stretched


Ran out of time and couldnt even shower.

Not liking the numbers. Had extra rests and wanted to do 4x6 but fuck was it a struggle. No dizzy spells tho.

 

[AKIRA]

Romanian deads
275lbs for 5x5 (1 min ri)

Romanian db deads
90lb dbs for 4x8 (1 min ri)

Single legged rdls
30lb db for 5x8 (30 sec ri)

Stretched


Damn. On the first few warm ups, i felt sciatica. Damn. Twice. It did get worse, but once i got to 275lbs, it just remained. Ill have some days off now.

 

[AKIRA]

Supersets cuz of time!

Standing oh bb press
135lbs fir 8x3
~ss~
Weighted pullups
25lbs for 8x3 (30 sec ri)

Chin ups
BW for 5x5
~ss~
Standing oh db press
60lb dbs for 5x5 (30 sec)

Concentration curls
25lb db for 4x6
~ss~
Db skullcrushers
40lb db for 4x6 (30 sec)

Stretch ed


God damn does my piriformis hurt today.

 

[AKIRA]

Belt squats
4plates on each side for 8x4 (30 sec)

Leg press
3 plates on each side for 3x10 (30 sec)

Leg extensions
130lbs for 3x12 (30 sec)

Stretched like a mofo.


This piriformis shit is awful. May have to really skip legs entirely because of it.

 

[AKIRA]

Tbar Row
2 plates + 25lbs for 4x6 (30 sec)

Bench
275lbs for 3x5 (1 min)

Floor Press
115lb Db for 4x5 (1 min)

Unilateral HS Row
3 plates + 25lbs for 4x5 (1 min)

Piriformis stretches
Sauna 15 min


God dammit. I have to pick up the t bar to start and THAT was enough to hurt my ass. Man, this is really debilitating!

So, I opted for a floor press. Never done these and wow, theyre not easy! Once I got to the HS rows, which were taken up at first, I thought I might as well go heavy since the floor presses were a challenge.

Both of those heavy movements really winded me. Lots of valsalva going on to solidify the lifts. Got dizzy.

 

[AKIRA]

Piriformis prescription:

Bulgarian Squats
35lb DBs for 3x8 (45 sec)

Single Legged RDLs
35lb DB for 3x8 (45 sec)

Single Legged Hip Thrusts
30lb bar for 3x8 (45-1 min)

Lateral Lunges
30lb bar for 4x12 total lunges (30 sec RI)

Posterior Lunges
30lb DBs for 2x20 total lunges (1 min)

Cycle for 13 min
Sauna 15 min w hile stretching


Not what I am used to, but hardly any pain. Little by little here. Also on presnidone.

 

[AKIRA]

Standing oh bb press
185lbs for 3x3

Same thing
135lbs for 8, 8, 8, 6, 4 (45-60 sec)

Standing oh db press
40lb dbs for 3x10? (45- 60 sec)

Wide lat pulldowns
175lbs for 5x8 (45-60 sec)

Seated oh neutral press
35lb dbs for 3x10 (30 sec)

Cycle for 23 min

Stretched
Scaptions


Opted for a shoulder pressing heavy day. Never really tackled them so said, fuck it.

 

[AKIRA]

Hip thrusts
20lbs on ez bar for 4x8

Lateral lunges
50lbs on ez bar for 4x12

Single legged rdls
40lb dbs for 3x8

Posterior lunges
40lb dbs for 2x20

Stretched
Bands


Another rehab day. Yesterday felt like i was getting better...yeah, until i woke up todat.

Ugh, this ugly busted girl in the gym has such a perfect body, minus tits, that its tearing me apart.

 

[AKIRA]

Bench
295lbs for 3x3 (1 min)

HS Chest Press
3 plates on each side for 5x5 (1 min;last set failed at 3)

HS Row
2 plates on each side for 5x8 (30 sec)

Piriformis exercises with band
Stretched
Sauna 10 min


God dammit, i am really plagued with this shit. Just finished a cycle of prednisone too.

 

[AKIRA]

Single legged Hip thrusts
50lb bar for 4x8

Lateral lunges
60lb bar for 4x12

Posterior db lunges
40lb dbs for 4x20

Single legged rdls
35lb db for 3x8

Bands

Gonna stretch now


Ok, rehab right? Well ive been sick and ive been on rests and advil. Guess what? Hardly any pain. Now? Pain. Maybe my pt friend isnt schooled with this enough.

 

[AKIRA]

Fastest workout ever! Supersets

Weighted pullups
25lbs for 8x3
~ss~
Standing oh bb press
135lbs for 8x3 (30 sec)

Chins
BW for 3x10
~ss~
Standing oh bb press
115lbs for 3x10 (30 sec; rp)


And thats it! Got a sweat, got some pump, heart rate at 180-170, and all under the shroud of 6 hours of sleep (if!) And guzzling a preworkout.

I gotta remember this. Certain ailments HAVE to be in my head. I wasnt doing ground breaking shit today...no, actually, i was. I went in with less than an hour and i got the work in AND showered. I did this while having shit sleep and a lousy feeling night. I got to put this in my personal mental highlight.

 

[AKIRA]

Flat db press
115lb dbs for 4x6 (full)

Incline db press
70lb dbs 3x10 (45 sec)

Weighted dips
1 plate for 2x10 (30 sec)

Drop sets of HS Row
3plates for 10, 2 plates for 10, 1 plate for 10
3plates for 6, then 6 then 6 yadda yadda

Stretched


Time was a killer and jesus fucking christ, so is this piriformis shit.

So last week i ended up sick. I kept it easy, ate advils, and i spent most of my time SITTING. Yesterday, first day i feel better, i do the same as before only no advils and this motherfucker re emerges. I did NOTHING to trigger it. No stretches, no lifting, i sat as i did the previous 3 days. But when i went to see deadpool, in a recliner seat, this sparked back up majorly.

So today i thought, fuck it, whether i rest or not, this shit isnt leaving. May as well get back it.

 

[AKIRA]

Sumo deads
225lbs for 4x6

Single legged rdls
60lb db for 4x6

Posterior lunges
110lb bar for 2x20

Leg extensions
2 plates + 25lbs for 2x10
~ss~
Goblet squat
20kg bell for 2x10
~ss~
Kb swing
20kg bell for 2x10

Shit load of stretches, smr, bands, etc


Ok so ive taken a break and still had pain. Today did have pain but nothing different honestly. I could log it all but honestly, the most painful times are when I'm sitting for a while then stand and start walking quickly.

Still..i can't be stupid. Apparently scar tissue could've grownfrom a tear there and that's why shit isn't healing.

Embrace the grind.

 

[AKIRA]

Standing OH BB Press
155lbs for 4x6 (1 min)

Weighted Chins
25lbs for 4x6 (1 min)

Standing OH DB Press
60lb DBs for 4x8 (1 min; failed)

Unilateral OH DB Press
35lb DB for 4x10 (30 sec)

Bands, SMR, Stretched


Solid day. Really. Not sure if Ive repped 155 before but it was a struggle. Oh, the chins, they were wider apart than usual. Actually, they were exactly what youre supposed to do when it comes to doing chins and honestly, I felt like I had been doing them wrong all this time.

 

[AKIRA]

Squats
225lbs for 5x5 (1 min)

Posterior Lunges
95lbs for 4x6 (1 min RI)

pulled a muscle on the next workout

bands, SMR, etc

Cycle for 14 min


Ok, so piriformis held up. Squats were done with zero pain, same with the lunges. Light, sure, but safe. I then tried to do goblet squats with single legged RDLs, but some muscle on my right side pulled and I had to stop. Weird. I was working safely today and things held up during the squats, but a workout that ive never gotten hurt from before is where I suffer. It was a 50lb DB though..

 

[AKIRA]

Flat DB Press
95lb DBs for 4x8 (1 min)

Bench
225lbs for 8,8,5,6 (1 min)

HS Row
3 plates on each side for 6x8 (1 min RI; alternated neutral and pronated grips)

Cable supinated flies
50lbs on each side for 3x10 (45 sec)

Face Pulls
100lbs for 3x12 (45 sec)

Stretched, bands, smr


So that muscle I pulled yesterday is quite the distraction. Still, I babied my back when lifting the DBs into place, obviously, 95s are easy. Just had to be careful. I dont know, I guess today was ok.

 

[AKIRA]

Single legged rdls
40lb db for 4x6 (45 sec)

Single legged hip thrusts on ham curl
2plates for 4x8 (45 sec)

Wide Leg press
2 plates on each side for 4x10 (45 sec)

Then a shit load of arms...hahah, ARMS!

Stretched


Goal of the day was pain free movements or striving for it. Its supposed to be a posterior chain heavy day, but cant chance it. So...did arms.

 

[AKIRA]

Standing oh bb press
135lbs for 5x8 (~1 min; failed at7)

Standing oh db press
55lb dbs for 4x10 (1 min)

Chins
Bw for 5x8 (45-1 min)

Wide lat pulldowns
140lbs for 4x10(30 sec)

Sauna and stretching in here doing it???!!!


I am alll sorts of stiff today. Just happy to get this in really.

 

[AKIRA]

Marching weighted bar lunges
80lbs for 5x10 steps (30 sec...all exercises are 30 sectoday)

Leg press
3 plates on each side for 3x12

Leg extensions
100lbs for 2x10
~ss~
DB squats
30lb dbs for 2x10

Bands, theracane, etc


Back stiff as all hell and has been forn2 days. Doesnt feel injury related but more sore. Sore from 2 days ago? Yeah, i suppose so...

One thing ive pondered. Dr Rhonda patrick, a scientist whom researches everything we consume said alcohol would be "massive inflammation ." Ive been drinking so much for over a year and this has plagued me as such. Common denominator much?

 

[AKIRA]

Been maybe 3 days of kettlebells and sprints. Been focusing on strength followed by power movements. Had to take a break from kbs so heres some weightlifting with the same progam.

Bench
275lbs for 3x3
~ss~
Clap pushups
3x3 (1 min; some pushups rose my legs too)

Cable rows
195lbs for 3x5
~ss~
Unilateral db row
50lb db for 3x5 (1 min)

Unilateral flat fb press
1 80lb db for 3x10 (1 min)

Unsupported db row
90lb db for 3x10 (45-60 sec)

Cable biceps
Cycle for 16 min
Tan
Now sauna


That bench sure as shit caught up quick! The rows, i did feel fatigue on last set.

The unilateral shit, however, my god, doing a press with 1 db is hard because your lopsided. It was a full body workout. The db rows were me bent over, 1 arm rowing, the other just acting as a wing. Another core workout.

 

[AKIRA]

Ground based squat
85lb dbs for 3x5
~ss~
Jump squats
3x5

Same thing
85lb dbs fir 2x3
~ss~
Jump squats
2x3 (1 min)

Goblet squats
85lb db for 3x8
~ss~
Jump squats
3x3 (1 min)

Marching bb lunge
80lb bar for 2x10 (45+ sec ri)

Hip thrusts
135lbs for 3x8(30 sec; last set had 10)


No pain today. Got onset muscle soreness incredibly too quick.

 

[AKIRA]

Standing oh bb press
175lbs for 3x3
~ss~
Pullups
BW for 3x3 (30 sec)

Standing oh bb press
135lbs for 5x5
~ss~
Chinups
BW for 5x5 (30 sec)

Standing oh neutral db press
35lb dbs for 3x12 (30 sec)

Just squeezing one out.

 

[AKIRA]

Squats
225lbs for 5x5 (30 sec RI)

Marching DB Lunges
35lb DBs for the whole fucking stretch. Thats right, I got to the end, then turned around. And needed 2 RPs..

Hip Thrusts on Leg Curl
4 plates for 3x10 (30 sec RI)

Tennis elbow shit
Flexbar


Had a quick day and who knows what Ill do going forward cuz it seemed that jammer station day I did a week or so ago has sparked up tennis elbow like hell all over again. So...here we go again.

 

[AKIRA]

Everything is 30 sec. Gauging for elbow pain.

Flat db press
90lb dbs for 5x8

Pullups, wide
2x8
Chins, supinated
1x8
Latpulldowns, wide pronated
160lbs for 8
Same thing, close supinated
140lbs for 8

Seated oh db press
40lb dbs for 3x10

HS Row
2 plates on each side for 3x10

Elbow
Jogs x 8

Stretched


Ok presses dont hurt and the pulls dont IF the grips arent thick. Makes sense.

 

[AKIRA]

Conventional deads
245lbs for 3x3

Romanian db deads
90lb dbs fir 5x5 (30 sec)

Single legged rdls
30lb db for 4x6 (30 sec)

Core
Elbow
Stretched
Sauna


This grip strength does take its toll. As far as the deads go, theyre merely just a test.