Lets see what this muscle can do..

[AKIRA]

Belt squat
4 plates on each side for 5x5 (75-90 sec)

Leg press
2 plates on each side for 4x8 (45sec)

Flexbar

Tan


Fuck, nice to get some real weight on this thing, but I was close to failure. Havent felt failure for legs in years..

 

[AKIRA]

Allne0s

Standing oh bb press
135lb for 8x3

Same thing
105lbs for 4x6

Spider row, supinated
2 plates + 25lbs for 5x5

Same thing, neutral
2 plates for 4x6


Ok, I was happy with the lifts cuz it's been so long. But I felt something sharp on my back side of shoulder blade, on the 2nd last lighter press. Wtf. I hope its ok.

 

[AKIRA]

30s+

Romanian deads
245lbs for 5x5 (strapped)

Same thing
80lb dbs for 4x6


Shoulder hurts from yesterday. Let's hope this is soreness.

 

[AKIRA]

Flat db press
95lb dbs for 5x5 (<1 min)

Same thing
80lb dbs for 4x8 (same)

Concentration curls
Flexbar


Not much time, but I wanted to just do presses.

 

[AKIRA]

Flat db press
90lb dbs for 4x8 (>1 min)

Incline db press
70lb dbs for 4x8 (60-90 sec)

Facepulls
115lbs for 4x10 (<1 min)

Pressdowns
135lbs for 4x8 (30 sec +)


nice to be back and doing more volume. Yeah, I did the same thing last week.

 

[AKIRA]

Leg press, kinda wide
6 plates on each side for 4x6 (75 sec)

Leg press, narrow
3 plates on each side for 4x8 (30nsec)


Rushed again. Finally, the leg press is challenging.

 

[AKIRA]

Pronated strapped spider row
2 plates + 35lbs for 8x3 (<30 sec)

Unilateral HS Row, strapped
2 plates for 5x5 (<30 sec)

Drop set of supinated pulldowns
150, 140, 130, 120 for 8 each (1 min)
140, 130, 120, 110 for 8 each

Flexbar


Tired of being rushed but I implemented some shock shit to make it worth while.

 

[AKIRA]

Conventional deads
225lbs for 5x5 (full)

Romanian deads
225lbs for 4x6 (1 min)

Back extensions
BW for 4x8 (30 sec)


Full was about 75 sec and I may had gone over 1 min on the Romanians. I also did a conventional dead into every Romanian.

Today was brutal.

 

[AKIRA]

Flat db press
95lb dbs for 4x6 (1 min)

Decline bench
225lbs for 5x5 (1 min)

Close grip decline bench
135lbs for 4x8 (30 sec)

Hammer db curls
25lb dbs for 4x8 (30 sec)

Theracane


Glad to be back. Awesome, steady day.

 

[AKIRA]

Leg press
5 plates on each side for 4x8 (1 min)

Belt squats
3 plates on each side for 4x6 (30-45 sec)

Leg extensions
130lbs for 4x10 (30 sec)


My cardio is trash.

 

[AKIRA]

Unilateral HS row
3 plates for 4x6 (1 min; strapped)

Pronated spider row
2 plates for 4x6 (30+ sec; last 2 sets strapped)

Face pulls
120lbs for 4x10 (30 sec)

Reverse cable curls, drop sets

Dead hangs


Kinda really wanted a pull day and to use all grips. Lotta sciatica in odd positions..

 

[AKIRA]

Close grip bench
205lbs for 5x5 (<1 min)

T bar row
3 plates for 5x5 (<1 min)

Reverse curls
65lbs for 4x8 (30+ sec)

Rope pressdowns
125lbs for 4x8 (30 + sec)

Cycle for 15 min while flexbar


Just easing into it again. Not bad. The arms last sets had 10 reps

 

[AKIRA]

5 3 1 plan. Let's see if I can maintain it.

Bench for a 275 max
65% = 180lbs for 5
75% = 205lbs for 5
85% = 230lbs for 5

Close grip bench
185lbs for 3x8 (45 sec)

Seated pronated cable rows
135lbs for 3x10 (45 sec)

Db curl


Ok the 5 rep sets wasnt that tough. I chose 275 cuz of the shoulder surgery and lousy dedication has had to made a big impact on 1rm.

The fucking rows were hard?! Jesus, the 25lb curls were too!!!

 

[AKIRA]

2 days

5 3 1
Conventional deads (300 max)
200lbs for 5
230lbs for 5
260lbs for 5

Romanian db deads
90lb dbs for 5x5 (45 sec and strapped)

Flexbar

Reverse hypers
BW for 4x8 (30 sec)

Spider row pronated and strapped
3 plates for 5x5 (1 min)

Same thing, neutral grip
2 plates for 4x6 (45 sec)

Standing oh db press
35lb dbs for 3x8
~ss~
Db curls
25lb dbs for 3x8 (45 sec)


Had to rush so all bilateral. Deads were easy. Have some tiny pains.

 

[AKIRA]

Bench at 280 max. Started over
180lbs for 5
210lbs for 5
240lbs for 5

Decline close bench
210lbs for 5x5 (45 sec)

Supinated pulldowns
135lbs for 5x8 (45 sec)

 

[AKIRA]

Bench 70% 80% 90% of 280lbs
195lbs for 3
225lbs for 3
250lbs for 3

Flat db press
90lb dbs for 5x5 (1 min)

Pronated seated cable row, strapped
140lbs for 4x8 (45 sec)

Dead hangs
Flexbar


280 is too easy but I'll finish it.

Tomorrow should be legs.

 

[AKIRA]

Conventional deads
205lbs for 3
235lbs for 3
255lns for 3

Romanian deads
225lbs for 4x8 (1 min and strapped)


Had some sciatica going on so stayed humbled.

 

[AKIRA]

Seated cable neutral row strapped
165lbs for 4x8 (1 min)

Supinated bilateral hs row, strapped
2 plates on each side for 4x8 (1 min)

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

Flexbar


Guess it was a 4x8 day? Lots of sciatica. Jeez, just from being inactive?

 

[AKIRA]

Belt squat
3 plates on each side for 4x6 (1 min)

Leg press, 2 plates on each side
narrow footing for 4x8
~ss~
Wide footing for 4x8 (45 sec)

Tan

Cycle for 12 min


Jesus christ, 3 plates were hard?! Seriously, I had to take extra breaths in the sets...and I did 4 before?!
The leg presses were then EASY. WTF. Last set around rep 7, I did negatives and I went to 10.

 

[AKIRA]

30 sec day

Bench
225lbs for 8x3

Incline db press
80lb dbs for 4x6

Face pulls
125lbs for 4x10


Hardly ant time so no strength shit. Almost threw up...still nauseous.

 

[AKIRA]

Romanian deads
255lbs for 5x5 (1 min+; strapped)

SLDLs, negatives
135lbs for 4x6

Flexbar


Ok we have absolutely lost strength and cardio. Sucks.