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Lets see what this muscle can do..

Romanian DB Deads
85lb DBs for 5x5 (30-45 sec; first 2 sets unstrapped)

Kettlebells
Mobility
Sprints at stadium x 10

Bands


Rehabbing the knee makes for silly entries. I did record the KB movement on my IG. Check it or wreck it.
 
Db row
110lb dbs for 5x5 (1 min; last 3 sets were strapped)

Spider row
2 plates + 25lbs for 4x8 (45 sec; strapped on last 2 sets)

Unilateral flat db press
95lb db for 5x5 (45 sec)

Flat db press
85lb dbs for 4x8 (30.sec)

Reverse curls
45lbs for 3x10 (30sec)

Dead hangs

10 sprints
Flexbar



Flipped it do i can do heavier pulls this time. My elbow held up!
Not much else to say other than the unilateral press was crazy. Doing 1 db on a bench invokes a lot of core!

Ok so 10 sprints again. Last time i did them without the bag, it took just until 20 min. Today was over 12 min.
 
Physical therapy shit

Eccentric Leg Press
3 plates on each side.....nope
2 plates on each side for 5x5 (30 sec; last set was 10 reps; legs were placed high and narrow)

Bulagarian DB Squats
30lb dbs for 4x8 (30+ sec)

Small Step ups
75lb bar for 4x10 (30 sec)

Leg Extensions
60lbs on each leg, they were eccentrics and they hurt

BW Cossox squats

Bands


Ok, well, today was ...different. I was dying at the bulgarians and the extensions, but the rest was easy. Pain was present during the leg press the whole time. Tried to not go as deep, but the shit was so easy. I did what I could to avoid pain.
 
Incline bb press
255lbs for 6x3 (<60 sec)

Flat db press
85lb dbs for 4x8 (45 sec)

Unilateral hs row
3 plates + 25lbs on each side for 6x3 (<60 sec; strapped)

Bilateral hs row
2 plates on each side for 4x8 (45 sec)

1 kettlebell circuit


Didnt stretch but gonna get a haircut.
First time ive done incline bb press and i think this was a PB. PB, yeah thats right, i like personal best over personal recors.
 
Weighted chins
35lbs = 15lb bag for 5x5 (1 min; strapped)

Pullups
15lb bag for 5, 3, 3, 3 (30 sec)
Same thing
BW for 3,3,3,3,3 (30 sec; some strapped)


Standing OH DB press
60lb dbs for 4x8 (60 sec)


A kettlebell circuit that I sucked doing.


Skipping the stadium since I feel sore. Ive been getting injured here and there for years now. Getting older, yadda yadda, but Ive also reduced my protein for years like a mother fucker. So, I am home right now eating a ~50g protein smoothie.
The workout! Oh yeah..
Ok the chins were damn good. I tried to maintain full ROM and that bag maybe 14lbs, I dont know. When I did the pullups, they are pronated grip and they are not that wide. Elbows started to hurt and I wont call this a failure yet because of the heavy chins I did beforehand.
The presses were tiring and there was only 1 exercise because my deltoids are sore from 2 days ago...the incline benching. I had planned on doing some shoulder pressing KB movements but this new 1 I tried really fucked with me. I was dying. I did some 30lb db curls in between and my arms were fucked.
 
Conventional Deads
225lbs for 8x3 (45 sec)

Romaniand DB Deads
85lb DBs for 5x5 (45 sec)

2 Kettlebell circuits

Bands


Ok, I did conventional and though I felt a twinge on 1 rep, I never failed or got hurt. I am very happy. However, I am still humbled, hence the lowered romanians and skipping the stadium.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Standing OH BB Press
135lbs for 3x8 (1 min)

Latpulldowns
180lbs for 3x8 (1 min)

Chins
BW for 4x8 (1 min; strapped? RPed?!)

Seated Unsupprted OH DB Press
55lb DBs for 4x8 (1 min)

Dead Hangs

Sprints x 10
Situps 3x10


Xanax hangovers are real. I was fucking bad today, real bad. Loss of strength, loss of endurance, etc. Luckily, its burnt out.
 
Marching DB Lunge w/15lb bag
50lb DBs for 5x5 (1 min; strapped)

Bulgarian Squat
45lb DBs for 4x6 (1 min; strapped)

Step Ups
105lb bar for 4x8 (1 min)

1 kettlebell circuit that was too hard

Flexbar


Almost zero sleep last night. I was thinking about an 8am appointment that was supposed to dictate a surgery scheduling, depending on the results. That said, today wasnt that bad and NO KNEE PAIN. That is a big win. Nothing, boys and girls, and I increased or kept the intensity from last time. My grip, however, is abysmal, which is why i did the flexbar. Skipped stretching because I was so fucking destroyed during the kettlebell workout. I lowered the weight and I was still fucked. Obviously, this is where that lack of sleep affected me.
 
Floor Press
120lb DB for 5x5 (~75 sec)

DB Row
100lb DB for 4x6 (45 sec; strapped)

Weighted Dip
1 plate for 4x8 (45 sec)

Spider Row, pronated
2 plates for 4x8 (45 sec)

1 kettlebell movement
22 min on cycle


Rough start of the day and it didnt matter cuz here I was, getting a good workout in regardless.
The kettlebells are getting harder or im getting slower. I added more rests and still I was winded like a motherfucker. I did the cycle cuz I wanted to spend some more time in the gym today and it was raining. That said, I had anxiety during the cycle....why?
 
Sumo Deads
245lbs for 8x3 (<60 sec)

Romanian DB Deads
90lb DBs for 5x5 (45 sec)

2 Kettlebell circuits
Mobility + kettlebells

Bands


I was strapped during the romanian and the sumos....hmm. They felt tight, but no pain, no residual pain, no odd nerve shit down the legs. I guess that means it was a success, but I was nervous nonetheless. I rested a bit more so that I can not be so winded during the kettlebells. It worked, but only by so much. I am on beta blockers and have been for half a year, but I take a half a pill usually. Yesterday I took the whole pill and also, I didnt drink or spend money. I ate pretty well, maybe less calories than usual, but they were GOOD calories. My heart rate today wasnt as high as usual, which is what these pills do, but its deceiving. I feel like I am working out hard...and Im not. It sucks, and is why I take half.
Speaking of calories, Ive not gotten a gram of protein per pound of bodyweight in...maybe over a year. Shit, maybe more. Is that why I get hurt routinely?
 
Weighted chins
55lbs for 5x5 (75 sec; 1st rep wasnt strapped)

Latpulldowns
150lbs for 4x8 (1 min; eccentric reps)

Dropsets...
Standing OH DB Press
55lb, 50lb, 45lb DBs for 6 reps each
1 min
45, 50, 55 for 5 reps each
1 min
then back down like before

10 sprints


My elbow is starting to hurt again and its an ache that happens after the pulls. Thats why i did those tiring eccentrics. I did some drop sets that killed me but cured my boredom.
I got to the stadium and what I do is I walk the perimeter of the inside portion, meaning the steps outside. I get to the center of the sun, then either go up each flight or 1 flight for 10 times. Today, a coach apparently asked me to walk around his students. I look and thought.....there are like 5 of them and they are 30 feet apart. I asked him if he was serious.

Guess he didnt read up on covid and UV light, not to mention the 6 feet requirement.
 
Flat db press
100lb dbs for 4x8 (75 sec)

Flat unilateral db press
85lb db for 4x8 (1 min)

Face pulls
125lbs for 5x8 (1 min)

Elbow shit


Not much to say today. Elbow has been giving me shit, so i only did 1 pull.
Had to haul ass for a drs appointment.
 
Romanian BB Deads
245lbs for 5x5 (full recovery; 1st 3 sets staggered grip)

Romanian/SLDL w dbs
90lb dbs for 4x6 (1 min; strapped)

Single Legged DB RDLs
40lb DB for 2x5, each side
~ss~
Unilateral Farmer walks
4xlength for floor ( no rest)

Grip holds
90lb DBs for 30s, 26s, 24s (yikes)

bands


My QL is extremely tight. I did some squat walks 2 days ago and I remember getting bad cramps that I mostly just worked through. Well, I paid for it. I almost didnt come to the gym, I was that tight. However, the more I move, the more it gets better, so I used it to my advantage and attempted some deads.
245lbs aint great, but its better than what ive been doing, so I like it. I took a chance and didnt go down on the DBs and, again, I was delighted. My grip is screwed though. Funny how far it drops when there is no more heavy deads.
 
AKIRA said:
Romanian BB Deads
245lbs for 5x5 (full recovery; 1st 3 sets staggered grip)

Romanian/SLDL w dbs
90lb dbs for 4x6 (1 min; strapped)

Single Legged DB RDLs
40lb DB for 2x5, each side
~ss~
Unilateral Farmer walks
4xlength for floor ( no rest)

Grip holds
90lb DBs for 30s, 26s, 24s (yikes)

bands


My QL is extremely tight. I did some squat walks 2 days ago and I remember getting bad cramps that I mostly just worked through. Well, I paid for it. I almost didnt come to the gym, I was that tight. However, the more I move, the more it gets better, so I used it to my advantage and attempted some deads.
245lbs aint great, but its better than what ive been doing, so I like it. I took a chance and didnt go down on the DBs and, again, I was delighted. My grip is screwed though. Funny how far it drops when there is no more heavy deads.
Click to expand...
Keep up the good work man.
You are pushing threw and that says a lot.
Hope your QL gets better
 
Standing OH BB Press
185lbs for 3x3 (full)

Weighted Chins
35lbs for 5x5 (1 min?)

Drop set of OH presses, like last time, but today it was 60lb, 55lb, then 50lb DBs for 5 reps each, 3 sets, 1 min rest

2 Kettlebell circuits
Dead hangs


Vid of the 185lb lift is in my IG and it was hard, yes, I wouldve done more. OH presses are finicky. I know of how vulnerable the shoulders are in when doing this and it takes just 1 slip up.
That said, I went down with the pulls. My elbow didnt hurt...then I did the KBs. Then it did.
 
AKIRA said:
Its already better today, thanks.

Muscles heal fast, thank god, thanks to the blood flow.

Its disc shit that really scares me.
Click to expand...
I just got off disability for a twisted lower back.
Today I trained arms hard.
If felt so damn good I almost shed a tear.
I was doing light weight and reps but way different.
 
Leg Press
5 plates on each side for 4x6 (1 min)

Marching DB Lunges
60lb DBs for 5x5 (full; 2 sets unstrapped)

Step ups
55lb DBs for 4x8 (1 min; strapped)

Some interesting KB shit


No knee pain! The QL is still there and yes, I shouldve stretched, but I was focusing on the rain, since I ride a motorcycle.
 
Spider Row
3 plates + 25lbs for 4x6 (75 sec; strapped)

Unilateral Supinated Row
2 plates + 25lbs for 4x8 (full)

Decline bench
275lbs for 4x6 (~1 min)

Unilateral Flat DB Press
80lb DB for 4x8 (1 min)

Some awesome HIIT coupled with runs x 2 (20 min)

9 stadium sprints
situps

Baked


So. Had a panic attack or anxiety or whatever. I was fucked. I was on Nitraflex, not a full scoop, and Ive done it before, with LESS calories. It maybe cuz of this new medicine I am on or I drank it too fast. I dont know. I had to use more rests than wanted and honestly, at one point, I got mad and went nuts. I had a good workout, a great one, but this feeling just fucked me.
On the flip side, when I was 'going nuts,' I did some KB work that had some treadmill sprints...which were hardly sprints. My god was it hard..but fantastic!
So on my way to the stadium, I started feeling it again! God dammit. Did the runs, felt fine, laid out to get some sun, and it came back. Nothing now, but who knows when Ill get it again.
 
Conventional deads
235lbs for 3x3 (1 min)

Romanian deads
235lbs for 5x5 (1 min; staggered)

Romanian db deads
80lb dbs for 4x6
~ss~
Single legged rdls
40lb db for 4x5 (1 min)

Bands


Thats all i did today and i guess it was a success. A hottie introduced herself to me.. ;)
 
Weighted Chins
50lbs + bag for 6x3 (30-full; strapped)

Latpulldowns
175lbs for 5x6 (1 min)

Standing OH DB Press
65lb DBs for 5x5 (1 min)

HIIT x2


Lowered the volume and elbow didnt hurt! Until I had to hoist up the DBs for the presses.

Ugh. God dammit.

HIIT was filmed.
 
Marching DB Lunges
50lb Dbs for 4x6 (less than 1 min)

Step ups
40lb DBs for 4x8 (45 sec)

Leg Press
2 plates on each side for 4x10 (30 sec)

Leg Ext
60lbs for 4x12 (30 sec)

Stretched like a mofo


Last night I was up til 4 because it was my first night bouncing in decades. Back was killing me from all the standing and not moving. A bit nervous about tonight. I woke up at 943am. No alcohol last night, so limited sober sleep. That said, I thought, fuck..I need a day off from the gym. But...Im gonna stay home and play video games for 12 hours? That will hurt my back even more, so Im gonna go do a bodybuilder quad day.
And.....my back hurt here and there, sometimes scaring me, but I feel better now than I did when I woke up and much better than last night.
No pussy to jerk off to though. :(
 
Weighted Dips
2 plates for 5x5 (1 min; last set had 6)

Flat DB Press
90lbs for 5x8 (1 min)

DB Row but Supinated?
85lb DB for 4x8 (1 min)

Spider Row, Pronated
2 plates for 4x10 (45 sec)

HIIT x 2
Dead hangs
Stadium shit


Day after a rest day from a trip and, once again, the Nitraflex had me wiggin. Didnt finish it this time and thank god cuz my workouts were great.
Weighted Dips were easy. Can go up. Used straps to seat my wrists on...
Everything else was volume heavy and because a machine was taken up, I tried to do DB Rows, under handed. Mannnnn, it feels weird. Even with straps, I still couldnt feel like I was getting it right. That said, It actually killed my biceps.
Did the whole running on the treadmills within KB work and again, it killed. Then I topped it off with 4 sprints and some LISS at the stadium.
 
Sumo deads
255lbs for 8x3 ( 1min+)

Romanian deads
235lbs for 5x5 (1 min; first 2 were staggered)

Reverse hypers
Bw for 4x10 (30 sec)

Bands


I was nervous this entire time. Im glad i did it and glad i used a humbling increase, but hot damn this sucks.
So far no aches.
 
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