Lets see what this muscle can do..

[AKIRA]

Standing oh bb press
160lbs for 4x6 (full)

Unsupported seated oh db press
50lb dbs for 4x8 (<1 min)

Weighted chins
25lbs for 5x5 (45 sec)

Lat pulldowns
160lbs for 4x8 (45 sec)

Hiit x 2

Dead hangs


My anxiety is quite high right now. I didnt drink much last night, but i woke up wayyy too early. Ugh, why does that happen? And, cmon now, didnt drink much but i did, didnt i?
I just cant get better at my workouts when i am feeling like this. Also hardly had any calories yesterday, but the bulk of them came from fried foods at night, the last meal that powered todays workout.
Still...i survived.

 

[AKIRA]

Bench
300lbs for 3x3 (full)

Weighted Dips
115lbs for 5x5 (~1 min)

Bilateral Supinated Row
2 plates for 4x6 (45 sec; strapped on last 2 sets)

Shit load of curls
Flexbar

LISS for 30 min

Dead hangs


Worked out due to boredom and, can we talk about something for a moment? Ive not drank in 2.5 days (Thursday I did drink, but it was nothing) and 300lbs was hard. I wanted to do more sets, but I was already arching my back on set 2! Cmon....I should be stronger than this when I have nothing holding me back.
That said, my left elbow has been hurting me during kettlebells and its pain site is around where the tennis elbow injury would be, so thats why I did some curls, the flexbar, and skipped kettlebells. Yesterday, which i didnt log, was all kettlebells. Thats why there was only 1 pull.

 

[TripleOvertime]

Still following. Pretty impressive how consistent you are.

 

[AKIRA]

Marching db lunges
55lb DBS for 5x5 (~75 sec)

Leg press
4 plates on each side for 4x6 (45 sec)

Goblet db squat
75lb db for 4x8 (45 sec)

Leg extensions
60lbs on each leg for 4x12 (30 sec)

Sauna 10 min


Was gonna stretch in the sauna but some ugly bitch with hairy armpits scared me.
I didnt drink fri and sat....and hardly on thurs. My anxiety dropped just about completely. Drank a tad yesterday and i felt it come back. Under control but still...

 

[AKIRA]

Still following. Pretty impressive how consistent you are.

Out of boredom, frankly

 

[AKIRA]

Weighted Chins w 10lb bag
35lbs for 5x5 (1 min; strapped on 3-5 sets)

Lat pulldowns
165lbs for 3x8 (45 sec)

Standing OH BB Press
135lbs for 4x8 (45 sec)

A fucking hard HIIT

Sauna 12 min


So weird to struggle when I have not drank, had good calories, and decent sleep. Lowered the volume and intensity today to give my elbow a break, but I also wanted to be 'fresher' for some KBs. That was a pipedream. Shit, by the time I got to the presses, I had to take more seconds to rest during the warm ups. Still, I powered through the HIIT and am thankful for it.

 

[AKIRA]

Romanian BB Deads
265lbs for 5x5 (~1 min)

Romanian DB Deads
95lb DBs for 4x6 (1 min)

KB workout/ HIIT

24kg KB Swings x 5
~ss~
BW Reverse Hypers x 5
x2, 2 sets

Stretched
Flexbar


I was nervous from last night until today because I had an appointment speaking about my jaw surgery. Nothing to be afraid of, but I was drained, regardless.
That said, I did ok today, even increasing the BBs 20lbs. Went up on the DBs too and no problems. Silver lining.

 

[AKIRA]

Flat DB Press
110lb Dbs for 4x8 (<90 sec)

Supinated Cable Row
150lbs for 4x10 (45 sec)

Face Pulls
105lbs for 4x12 (30 sec)

Flat DB Press
80lb DBs for 5x8 (30 sec)

Went to the stadium and it was closed!!!!


ZERO pussy in the gym and though I felt 'off,' I kinda felt good. Lots of volume and I am happy that I was able to deadlift the DBs onto the bench. Been scared to do that, hence the previous Floor Press replacements.

Ugh. Sunny day and the motherfucking stadium...

 

[AKIRA]

Cant believe I didnt put in yesterdays workout. Lemme see if i can remember while I have this headache

Leg Press
6 plates + 25lbs on each side for 4x6 (~75 sec)

DB Squat
85lb DBs for 4x6 (1 min)

Reverse DB Lunges
35lb DBs for 5x5 (45 sec)

KB circuit

10 sprints

Bands


Went heavy on the leg presses and no knee pain. I get little to no satisfaction from this shit. Stadium was open but the sun wasnt very cooperative.

 

[AKIRA]

Standing OH BB Press
155lbs for 5x5 (1 min)

Weighted Chins
40lbs w/10lb bag for 5x5 (1 min; strapped; last set sucked)

Seated Shoulder Press
100lbs on each side? for 4x8 (45 sec)

Stadium sprints x9
Flex bar


Stressed about my surgery, so little sleep. Felt like I hardly did anything and my elbow is still fucking with me. Sun was out though.

 

[AKIRA]

Conventional Deads
245lbs for 3x3 (1 min)

2 Kettlebell circuits that were recorded

Bands
Flexbar


No sense in ever typing out what I did with the kettlebells, but I had to baby my arm. I did focus on hip dominant shit to supplement the posterior chain. 245lbs felt easy but...it always did.

 

[AKIRA]

Doing some light stuff today and ill explain why..

Leg press
4 plates on each side for 5x10 (45 sec)

Leg extensions
60lbs on each side for 4x12 (45 sec)

Cycle now..15 min

Will do flex bar in sauna


Last night was the worst panic attack i have had....at least in years. I was playing a game called FTL, which is a relaxing game. And bam! Indigestion, sweats, fear, what else???? I immediately took xanax and some unisom for sleep. I had planned on going to bed early due to being hung all day. This was....just before 9pm and i was still feeling a headache. I was drinking water all day, taking apsirins, 2 showers, slept late, wasnt much else to do. I did, however, say fuck it and made a strong drink some time around 6 and had planned to go watch some footballs. The drink, at the time, helped, but as i got dressed, i realized my headache was still present and going out to spend money, drinking more poison just wasnt in the cards. Got undressed and 3 hours later the attack happened.

This fucker fought the xanax. I had to take another one! I went in my bedroom, folded laundry, and put on stranger things. Some times i had to turn it off cuz i couldnt pay attention. I spoke to myself and thought, shit, am i nauseous? I had some frozen pizza which didnt sit right, but despite it being shit food, its not gonna make me sick. I kept sweating and couldnt sit still, even though the xanax was making me dizzy.

I got done with laundry, put the show back on, and did some fucking stretches on my bed. I started to relax and turned off the tv, but when i took the moment to fall asleep, it came back. Put the show back on and this cycle repeated 2x. Eventually i did go to sleep and had dreams within dreams. I was talking to my sister in my dream about the xanax and how much i had to fight.

So...i got up after 1pm and here i am. No anxiety now, but fatigue from the benzos. Never had anxiety that resisted the xanax, of which i hardly take.

 

[AKIRA]

Bench
275lbs for 4x6 (1 min-full rec; failed at the last rep)

Flat DB Press
95lb DBs for 4x8 (1 min; failed at the same shit..last rep)

Flex bar
10 stadium sprints
Flex bar


I dont think Ive ever done 4x6 of 275. Ive done 5x5 and its hard, and wow. I truly had immense strength on set 1. Set 2, I felt way too pumped. I lost steam and felt that lack when I went to the DP presses.
Sprints, however, were 10 min. Thats 10 sprints to the usual 9 and I did it in 10.

 

[AKIRA]

Sumo deads
265lbs for 5x3 (~75 sec)

Romanian db deads
95lb dbs for 5x8 (1 min)

Flexbar and bands in 13 min sauna


Yikes! Stretching in the sauna made things much more intense. 150 bpm!
Anyway, the sumos made me nervous but after set 3, i opted to do 2 more. Glad i did.

 

[AKIRA]

Marching DB Lunges
60lb DBs for 5x5 (full recovery; strapped)

Leg Press
3 plates on each side for 4x10 (1 min)

Tabata x 2

Sauna for 10 min....then 3, doing Flexbar in it
Stretched


My back was really shaky during those lunges, but thats after another caloric deficit weekend, replaced with alcohol. Ugh. Still....4 pounds up from last time I did lunges. Worked so well, my quads burned during the leg press. Cant remember the last time that occurred.
The tabata....christ.
Ok, I did
20 sec sprints
10 sec rests
20 sec 20kg KB Swings
10 sec rests
20 sec sprints
10 sec rests
20 sec 20kg KB Squats
10 sec rests
20 sec sprints


Then I did it again, starting with the swings that time, but still made sure to end doing sprints. Sprints, hah, yeah right. I looked awful. The only sprint was the very first one. This was crazy hard.

 

[AKIRA]

Flat DB Press
100lb DBs for 4x6 (75 sec?)

Alternating Incline DB Press
75lb DBs for 4x8 (1 min)

Tabata x2
Flexbar in Sauna for 10 min


Ok, so again, I dont know what exactly is fucking with my golfers elbow, so volume and intensity is down. Tabata today was....jesus! I used a 18kg KB this time and I was still fucked up beyond all recognition. I did 2 rounds and gave myself a near min rest in between. Unfortunately, total movement time was around 6 min.

 

[AKIRA]

Romanian Deads
275lbs for 5x5 (full)

Tabata x 1.5
Bands and Flex bar in 20 min of Sauna


Nice! I did a normal romanian pull and it was without straps...because I forgot.

The tabatas...hmm. Ok, I said 1.5 because 1 round should be around 8 min, which that 1 was, but the 2nd one was 4 min.
I stretched using bands in the sauna for the 2nd time and again, it makes it harder. I did the bands before the flexbar, so my hands were too sweaty.
Oh and I did 10 min, got out for 2 min, then back in for 10 min. I was SOAKED.

 

[AKIRA]

Standing oh bb press
140lbs for 4x6 (1 min)

Seated oh db press
80lb dbs for 4x8 (1 min)

Supinated pulldowns
130lbs for 5x8 (30 sec)

Tabata
Flexbar


Wow, im glad to do decent weight on the seated presses. God, i used to be awesome at these but ive not done them heavily since....2004? Shit was hard, ill admit.
And the tabata today was a full round. Still fucking hard.

 

[AKIRA]

Leg Press
5 plates on each side for 5x8 (1 min)

DB Squats
80lb DBs for 4x8 (1 min+)

Leg extension
2 plates on a shitty machine for 4x10 (45 sec)

Flexbar


Not the best day because of stress and lack of calories. But after talking to my boss and getting chewed out, perhaps theres light at the end of the tunnel.

 

[AKIRA]

Theracane

Floor press
120lb dbs for 4x6 (75-90 sec)

Flat alternating db press
80lb DBS for 4x8 (1 min)

Unilateral pronated HS row
2 plates + 25lbs on each side for 4x8 (1 min; strapped)

A hard tabata


Running out of time today.
Went to the dentist and they wouldnt admit me cuz of high blood pressure. Felt fine, but then got annoyed cuz i got other shit to do. So, i guzzled my pre workout and did todays workout.
My lower back is in a lot of pain today from being on my feet yesterday. Drives me to wonder if this is life now. That can cause some problems, plus i felt a bit dehydrated and woke up way before i shouldve. That said, today was more difficult than usual, but thats just in my head.

 

[AKIRA]

God damn, should I even put this in? I was extremely lower back impaired due to being back at work. I was also irritated, or...triggered! My boss came to piss me off today. WHY! Fucking BITCH.

Conventional deads
135lbs for 5x8

Romanian db deads
60lb dbs for 5x8

Shitty tabata

Reverse hypers
Dead hangs
Strapped hangs
Flexbar
Stretched


The fuck else is there to say..

 

[AKIRA]

Weighted chins
55lbs for 8x3 (30 sec; strapped)

Lat pulldowns
165lbs for 4x6 (30 sec)

Seated oh db press
70lb dbs for 4x8 (30-45 sec)

Core shit
Stretched shit


My back is really sore from me going back to work. Im hoping its cuz of not being there for a few months, but i am doing something different than what i was hired. Sucks. Bad.
That said, the presses were quite hard and the chins had some shitty 3rd reps from set 4 on.. My calories arent the best and ive not done this in a couple weeks.

Hopefully the elbow holds up.

 

[AKIRA]

Bench
260lbs for 4x6 (1 min+; failed just before the last rep again!)

Decline
225lbs for 4x8 (1 min)

Unilateral HS Row
3 plates on each side for 4x6(1 min)

Face pulls
120lbs for 4x12 (45 sec)

Dead hangs
Stretched


Ugh, another failure and i really barely finished the decline bench. Ugh. Outta time.
And oh my god, the ass on this girl.

 

[AKIRA]

Everything was 45 sec

Squats
135lbs for 3x10

Stationary bb lunges
95lbs for 4x6

Marching db lunges
35lb dbs for 2x13 (did the whole way, 26 steps total each set)

Leg press
3 plates on each side for 4x8

1 caveman

Static holds
100lb dbs for 30s 30s 20s

Sauna now


Ok, yeah the squats are hilarious but im working to get back into this. The sides of my hips started to ache, telling me core muscles suck. Buuuuut that is the point.
Everything else was high volume and hopefully i wont regret this later today.

 

[AKIRA]

Seated oh db press
85lb dbs for 4x6 (1 min)

Standing oh db press
50lb dbs for 4x8 (45 sec)

Supinated lat pulldowns
170lbs for 4x8 (45 sec)

Reverse cable curls
35lbs for 3x10 (30 sec)

Hiit
Flexbar


I kind of dont like vertical days without heavy pulls. That said, my elbow doesnt hurt right now. Well see later, but it didnt hurt to the touch either.
Both presses were kinda hard btw.

 

[AKIRA]

Sumo deads
275lbs for 5x3 (1 min)

Romanian db deads
95lb dbs for 5x8(1 min; strapped)

Unilateral kb swings
24kg for 5 reps each
~ss~
Reverse hypers
Bw for 10 reps each
3 sets, 30 sec


Ran out of time and couldnt do shit.
Sumos felt great. Maybe all due to getting in more protein.

 

[AKIRA]

Floor press
120lb db for 4x6 (1 min)

Alternating flat db press
90lb dbs for 4x8 (45 sec)

Supinated seated cable row
175lbs? for 4x8 (45 sec)

Face pulls
130lbs for 4x10 (45 sec)

Bands


Holy shit was today hard. Everything was hardly finished. I even fucking helped my left arm push up the last floor rep with my right arm. No chance to do any tabata or hiit.

 

[AKIRA]

Seated oh db press
90lb dbs for 4x6 (1 min)

Weighted chins
35lbs for 8, hardly 8, 6...rp then 7(1 min; strapped)

1 TERRIBLE kettlebell circuit

Theracane
Stretched

Im on a 17 hour fast, on creatine, on nitraflex, on shitty sleep, on shitty pain. Today was an absolute shit day. Oh! I did get the presses, but that may had done me in because I was fucking spent. Ive had this shitty pain in my left ass. Ive had this before...and for too long. Really distracted me.

Im used to it though. It was when i got to the kettlebells that i knew i was done. Zero explosive energy. Decided, ok, enough, i gotta eat.

 

[Peterkay]

Better luck next time bro!

 

[AKIRA]

Weighted dips
3 plates for 4x6 (1 min; last set was 5)

Db row
110lb dbs for 4x6 (1 min; strapped)

Alternating incline db press
75lb dbs for 4x8 (1 min)

Kb circuit

Theracane
Bands


This is the heaviest ive done dips in a long time. I failed so im ok with it considering the weeks ive had and the time off from it.
I did some heavy pulls and they were ok. Elbow feels the same. Not worse.
Filmed the dips and kbs.