Lets see what this muscle can do..

[AKIRA]

Oh yeah farmers walks. Never done them only cuz I wouldnt know where to put them.

 

[AKIRA]

Warm ups.
Hip Mobility

Deads
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 2 reps
245lbs for 1 rep
275lbs for 1 rep
315lbs for 10 sets, 1 rep (30 sec RI)

Romanian Deads
245lbs for 8 sets, 3 reps (30 sec RI)

GMs
125lbs for 5 sets, 5 reps (30 sec RI)

Caveman x 2


Static Stretched


Pretty good day. Ive noticed now 3 weeks in a row, I am fucking my shins up. Literally to the point that I have to stop and get a sani wipe to wipe off the blood. I keep breaking off this scab near my knee. I read somewhere that this is a sign of poor form, but Ive not found any source. My entire posterior chain is solid, I am breathing well, chest is up, the only logical reason would be if my back is moving before my legs. Meh. Other than that, the bar is too close, but I want this as close to my center of gravity as possible.

Doesnt matter. They dont hurt and these arent serious scars. Just ugly.

And bad ass.

 

[AKIRA]

Unilateral DB Rows
50lb DBs for 5 reps
60lb DBs for 5 reps
70lb DBs for 5 reps
80lb DBs for 5 reps
95lb DBs for 5 sets, 5 reps (30 sec RI)

Bent Over Row
135lb romanian deads first
185lbs for 8 sets, 3 reps (30 sec RI)

Weighted Chins
25lbs for 30 reps! (30 sec RI; got up to 15 on my 1st set)

SkullCrushers
Straight bar supine grip Pushdown

Caveman x 2
Eliptical for 35min

Static Stretched

Hmm. Ummm...

Ok, today was a spit image of last row day but it felt harder. I tweaked a few things however..

BB Rows felt easier, but I switched back n forth with supine and pronated grips.

Chins had a shitload more RPs.

The cavemen were where I shined. Normally, I do 3 heavy movements and 3 active rest movements. Well today, I did 4 and 4 for both cavemen.

I did more on the eliptical cuz UFC Unleashed was on. Cardio is a lot easier when you got something to watch, huh?

 

[katt]

have you ever gone to a UFC fight? OMG I love to watch them LIVE!

 

[jagbender]

I did rack deads today and lowered the catch bar 3" from last time. lowering the catch bar cut my top weight 50#. So I will be at the same level next time. Even starting at the knee I scratch the skin with the bar, not enough to bleed.
Do you wear long pants or shorts?

 

[AKIRA]

Shorts. I never wear pants unless its cold, like today.

Ive cut them for years, but recently, its deep and consistent.

Katt, no i sure havent. This next UFC with GSP was going to be epic, but without the main card fight, its kind of lackluster. Not that the fights that night couldnt be great, its the fact that GSPs fight is OFF and no fight replaced it. That means, the remaining fights have to make up for time lost.

 

[katt]

Shorts. I never wear pants unless its cold, like today.

Ive cut them for years, but recently, its deep and consistent.

Katt, no i sure havent. This next UFC with GSP was going to be epic, but without the main card fight, its kind of lackluster. Not that the fights that night couldnt be great, its the fact that GSPs fight is OFF and no fight replaced it. That means, the remaining fights have to make up for time lost.

Yeah, we are in Vegas that weekend - thank gawd we didn't shell out $$$ for tickets early. That would have been bad

 

[AKIRA]

Warm ups..
Hip Mobility

ATG Squats
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
265lbs for 8 sets, 3 reps (30 sec RI)

Hard Cavemans x 2

Eliptical 32 min

Oh shit, no stretching!


Today I was majorly, majorly off. I was wobbling during the squats, had headaches, felt faint, saw god, everything was going off. So, I skipped lunges and I jumped into turkish heavy cavemen. I used 24kg KBs for get ups and remembered why I love these so much.

Eventually, I caught my second wind, thanks to homeostasis, but man was I destroyed by then. Kettle bells give such a great workout, its a wonder and a scare, that so many gyms dont have them.

 

[AKIRA]

Yeah, we are in Vegas that weekend - thank gawd we didn't shell out $$$ for tickets early. That would have been bad

It wouldve been THE fight card to see. Theres another good one coming up with some heavyweights, but my money is on the chance someone gets injured/sick/pusses out.


The champ that everyone likes is out due to a knee injury and what does UFC do? They make the co main event into the main event. Look, I get it, no fighters are ready enough to fill in the gap and Condit doesnt want to lose his spot in fighting GSP. Condit makes sense, but what the UFC needs to do from now on is to PAY 'alternate' fighters to train in the event fit hits the shan. That way, we the public, dont get 1 less fight on a regularly priced PPV. I go to bars to watch it, but now its lost its luster. Sure, I was more interested in the co main event anyway, but now I have to rely on it being entertaining. Should be, but other fight cards were supposed to be and they turned out boring.

 

[katt]

exactly.. We were at the Silva fight (I think is was 126)?? in February, and the pre-fights were awesome. Then silva came in and what.. less than a minute it was over.. good thing I didn't turn my head or I would have missed it completely.. LOL

 

[AKIRA]

I didnt put in the last Push day cuz it was a shocker. Buuuuut perhaps not..

Weighted Dips
BW for 2 sets, 5 reps
25lbs for 5 reps
45lbs for 3 reps
70lbs for 3 reps
90lbs for 8 sets, 3 reps (30 sec RI)

Flat DB Press
90lb DBs for 5 sets, 5 reps (30 sec RI)

Chest Press (drop set then back up)
3 plates + 25lbs for 5 reps, then down to 1 plate (6 sets)
Going back up to just 3 plates, 3 RPs

Barbell Curl
Reverse Barbell Curl

Caveman
Eliptical 30 min

Static Stretched


Weighted dips is fun. Or maybe its just nice to have a switch up. Yeah thats it.

The first set of the flat DBs hurt my shoulder pretty bad. Then it got better. Son of a bitch, I though this went away! 90s huh? I couldnt remember how bad/good I was before..

The drop sets were hard as fuck. This time (cuz last time wasnt logged), I started with 3 plates + 25lbs on each side. The sets go for 5 reps each, but I basically just take the 25lb plate off. So the first 3 sets are 3 plates + 25, then 3 plates, then 2 plates + 25lbs... Going back up is infinitely harder. But...gotta burn those calories.

 

[AKIRA]

Warm ups.
Hip Mobility

Deads
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 3 reps
245lbs for 1 rep
275lbs for 1 rep
315lbs for 1 rep
325lbs for 10 sets, 1 rep (30 sec RI)

Romanian Deads
255lbs for 4 sets, 6 reps (30 sec RI)

GMs
135lbs for 5 sets, 5 reps (30 sec RI)

Caveman
Eliptical


Static Stretched


Aw shit, no wonder why the romanians were such a bitch! My grip was killing me! See though? Unlocked potential. As far as the deads go, I can do 335.

 

[AKIRA]

Unilateral DB Rows
50lb DBs for 5 reps
60lb DBs for 5 reps
70lb DBs for 5 reps
80lb DBs for 5 reps
90lb DBs for 5 reps
100lb DBs for 5 sets, 5 reps (30 sec RI)

Bent Over Row
135lb romanian deads first
195lbs for 8 sets, 3 reps (30 sec RI)

Weighted Chins
30lbs for 30 reps! (30 sec RI; lots of RPs; too heavy)
Wide Grip til only 10 reps

Straight bar prone grip Pushdown
Rope Cable Pushdowns

Caveman x 2
Eliptical for 35min

Static Stretched


Both pulls went up by 5lbs, but I think the BB rows had some shitty form. Ill do both weight again, but that weight affected my chins.

Bottom line, I am gonna have to take it easy on my shoulder. No more presses for a while. Maybe 1 exercise, like dips, but nothing else.

 

[zwe]

Lets see what this muscle can do.. Reply to Thread

muscle do work regularly if we eat nut-rated foods and taking exercise daily so we should be ready for muscle growth

 

[AKIRA]

Slowly gettign back into mass/lactic acid land

Warm ups..
Hip Mobility

ATG Squats
135lbs for 2 sets, 5 reps
185lbs for 2 sets, 5 reps
225lbs for 5 sets, 5 reps (30-45 sec RI)

Marching DB lunges
30lb DBs for 3 sets, 20 steps (45 sec RI; 2nd & 3rd set had 1 RP)

Calf Press
180lbs for 3 sets, 10 reps (30 sec RI)

Static Stretched


Easing my way back into doing more reps. Thus far, its pretty tough. With the squats, I can go up, but perhaps I will do all 45 sec RI instead of a few under it.

Lunges will have to remain.

 

[AKIRA]

Warm ups.
Hip Mobility

Deads
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 3 reps
245lbs for 1 rep
275lbs for 1 rep
315lbs for 1 rep
335lbs for 10 sets, 1 rep (<45 sec RI)

Romanian Deads
255lbs for 4 sets, 6 reps (60 sec RI)

GMs
125lbs for 3 sets, 10 reps (30-45 sec RI)

Calf Press
190lbs for 3 sets, 8 reps (30 sec RI)

Eliptical for 30+ min

Static Stretched


God dammit, I knew I shoulda fucking looked at my rests and volume. Fuck.

 

[AKIRA]

Unilateral DB Rows
50lb DBs for 8 reps
60lb DBs for 8 reps
70lb DBs for 5 reps
80lb DBs for 5 reps
90lb DBs for 5 reps
100lb DBs for 4 sets, 6 reps (45 sec RI)

Wide Weighted Chins
25lbs for 4 sets, 6, 6, 4, 3 reps (45 sec RI; some RPs and failures)

Bent Over Row
175lbs for 10 reps
155lbs for 2 sets, 10, 8 reps (45 sec RI and holy shit)

Chin Ups
BW for 3 sets, 10 reps (45 sec RI; RPs!)

EZ Bar Curls
Hammer Curls

Caveman x 2
Eliptical for 35min

Static Stretched


Wowza! Not enough Type IIa muscles huh? My HR was at 150 and I was stalling. Fuckin A. The DBs rows gotta go to 95, the weighted pulls gotta go to 20, the rows gotta stay at 175 and the chins better improve.

 

[AKIRA]

Warm ups..
Hip Mobility

ATG Squats
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 5 reps
245lbs for 4 sets, 6 reps (45> sec RI)

Marching DB lunges
30lb DBs for 3 sets, 20 steps (45 sec RI; 1 RP)

Leg Extensions
110lbs for 2 sets, 12 reps (30 sec RI)

Seated Calf
2 plates + 20lbs for 3 sets, 8 reps (30 sec RI)

1/2 Caveman

Eliptical 20 min

Ab shit

Static Stretched


Drinking less from here on out and today had some good things and bad. I had 1-2 more drinks than I shouldve, so now I got a good idea on how much to drink. Why do I say this? Cuz I was dizzy as all hell during the squats. This should remain to solidify that it was from the hang over and not my pussy needing to be shaved.

Lunges though were better! Burn city tho.

Leg extensions were noted cuz I wanted to point out that this was the hardest of all. Hah!

Finally got the seated calf. Boring as usual. Caveman was a turkish getup one, so sets instead of 3, but I only did 1 round.

 

[AKIRA]

Unilateral DB Rows
50lb DBs for 6 reps
60lb DBs for 6 reps
70lb DBs for 6 reps
80lb DBs for 6 reps
95lb DBs for 4 sets, 6 reps (1 min RI)

Wide Weighted Chins
20lbs for 4 sets, 6 reps (45 sec RI; some RPs on last set)

Bent Over Row
175lbs for 3 sets, 10 reps (45 sec RI; RPs and failure?)

Chin Ups
BW for 3 sets, 10 reps (45 sec RI; RPs!)

Hammer Curls
Reverse Curls

Caveman

Static Stretched


Ok, DB Rows are good.

Chins are good.

BB Rows? Jesus christ, 165lbs is what is gonna have to be. I didnt even get to 10 on the 3rd set with the 175lbs. But, I actually felt a burn in my posterior deltoid! Shit, havent felt it in years.

Everything else was fine. I got tired and that was the goal.

 

[AKIRA]

Warm ups.
Hip Mobility
Rotator Cuff

Deads
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 1 rep
245lbs for 1 rep
275lbs for 1 rep
315lbs for 1 rep
345lbs for 10 sets, 1 rep (45-60 sec RI)

Romanian Deads
275lbs for 4 sets, 6 reps (60 sec RI)

GMs
135lbs for 3 sets, 10 reps (45 sec RI)

Calf Press
210lbs for 4 sets, 8 reps (30 sec RI)

Caveman
Eliptical for 30+ min

Static Stretched


Ok, I felt a little today during my deads. I did a stimurex + full caffeine + aspirin. This was on a day off, in the afternoon. Just logging this to avoid it again. Same time next time? Use a half caffeine and do the same deads again.

Romanian could go up. GMs should remain.

 

[jagbender]

cannot do stims anymore!

 

[AKIRA]

A little less is a little more..

Warm ups..
Rotator Cuff Internal & External Rotations
Hip Mobility

Romanian Deads
135lbs fo2 sets, 6 reps
185lbs for 2 sets, 6 reps
225lbs for 4 sets, 8 reps (< 60 sec RI)

Glute-Ham Raise
BW for 5 sets, 5 reps (45 sec RI)

Hamstring Curls
70lbs for 3 sets, 10 reps (30 sec RI)

Calf Press
180lbs for 4 sets, 12 reps (30 sec RI)

Caveman
Eliptical for 25 min

Static Stretched


Cant do upper body til shit gets better, so why not do higher rep stuff and lower rep stuff on 2 different days?

Romanians were tough on the grip and I was using the staggered one. Damn huh? Perhaps keep this.

Glute Hams is always fucking hard. Leg curls can go up.

 

[AKIRA]

Unilateral DB Rows
50lb DBs for 6 reps
60lb DBs for 6 reps
70lb DBs for 6 reps
80lb DBs for 6 reps
95lb DBs for 4 sets, 6 reps (1 min RI)

Wide Weighted Chins
20lbs for 4 sets, 6 reps (1 min RI; some RPs on last set)

Bent Over Row
135lbs for 3 sets, 10 reps (45 sec RI; RPs and failure?)

Chin Ups
BW for 3 sets, 10 reps (45 sec RI; RPs!)

DB Cruls
Reverse Curls

Eliptical for 40 min

Static Stretched


Ok, I gave this another shot and no pain in my shoulder. Just a few sudden annoying bursts.

Ok, DB Rows were fine and Id say the pullups were ok. Bare in mind, I havent done any upper in a while. For the love of God though, the BB rows were hard cuz my hamstrings are STILL very sore. I could hardly bend over! I am tellling you, that when you are in a painful position due to doms, I think it can tire you out on other exercises you are performing. Thats my excuse anyway.

 

[AKIRA]

Warm ups..
Hip Mobility
Rotator Cuff

Brinks Squats
The bar for 6 reps
95lbs for 2 sets, 6 reps
115lbs for 6 sets
135lbs for 4 sets, 8 reps (1 min RI)

Static BB Lunges
95lbs for 3 sets, 10 reps (45 sec RI)

Leg Extensions
120lbs for 2 sets, 12 reps (30 sec RI)
125lbs for 12 reps

Calf Press
200lbs for 4 sets, 10 reps (30 sec RI)

Caveman

Eliptical for 20 min

Static Stretched


Brinks tired me out! I wasnt burning, just winded. I dont know, I dont want to go down that path. Perhaps Bulgarians next time. Thats burn city.

Static Lunges were pretty tough. With Bulgarians coming up, might want to keep this weight.

Leg extensions should stay at 125lbs. Calves were calves.

 

[jagbender]

strong as ever in here

 

[AKIRA]

Well, we want to be stronger than EVER before!

Thanks dude!

 

[AKIRA]

Warm ups.
Hip Mobility
Rotator Cuff

Deads
135lbs for 2 sets, 6 reps
225lbs for 2 sets, 5 rep
275lbs for 3 rep
315lbs for 1 rep
335lbs for 1 rep
345lbs for 10 sets, 1 rep (45-60 sec RI)

Romanian Deads
285lbs for 4 sets, 6 reps (45-60 sec RI)

GMs
135lbs for 3 sets, 10 reps (45 sec RI)

Seated Calf
2 plates + 50lbs for 4 sets, 6 reps (30 sec RI)

Caveman
Eliptical for 30 min

Static Stretched


Still felt a bit shaky, but hot damn, I felt great today. The deads were heavy...and they werent heavy. I went out last night and had a much lower quantity of miller lites, got good sleep, and had that half a caffeine pill. Not to mention, Ive been feeling very lately and yet, I didnt need the rests I did last time. Still 345lbs feels weird in the set up, but I felt like a rock. Try going up.

Romanians were tough as were GMs. No GMs were bit easier, but Romanians have to stay at that weight.

 

[AKIRA]

Unilateral DB Rows
55lb DBs for 6 reps
65lb DBs for 6 reps
75lb DBs for 6 reps
95lb DBs for 4 sets, 8 reps (1 min RI)

Wide Weighted Chins
20lbs for 4 sets, 6 reps (1 min RI; 1 RP on last set)

Bent Over Row
135lbs for 3 sets, 10 reps (45 sec RI)

Chin Ups
BW for 3 sets, 10 reps (45 sec RI; RPs!)

DB Curls
Reverse Curls
Dragon Flags
Rotator Cuff shit

Static Stretched


Much better. Some workouts are still oddly hard. Namely, the pullups! Ill get em though.

I must note that the alternating DB curls need to go. They hurt my shoulder, so either some concentrations or some other bullshit.

 

[AKIRA]

Warm ups..
Hip Mobility

ATG Squats
135lbs for 2 sets, 6 reps
225lbs for 6 reps
255lbs for 4 sets, 6 reps (1 min RI)

Marching DB lunges
35lb DBs for 3 sets, 20 steps (45 sec RI; 3 total RPs)

Leg Extensions
120 for 12 reps (30 sec RI)
125lbs for 2 sets, 12 reps (30 sec RI)

Calf Press
220lbs for 4 sets, 8 reps (30 sec RI)

Caveman

Eliptical 30 min

Static Stretched


Muuuuch better. Ill keep everything. Cant believe everything went up.

 

[AKIRA]

Warm ups..
Hip Mobility

Romanian Deads
135lbs for 2 sets, 6 reps
185lbs for 2 sets, 6 reps
225lbs for 3 reps
245lbs for 4 sets, 8 reps (60 sec RI)

Glute-Ham Raise
BW for 5 sets, 5 reps (45 sec RI)

Hamstring Curls
75lbs for 3 sets, 12 reps (30 sec RI; RPs)

Caveman
Eliptical for 30 min

Static Stretched


I hope I can sleep tonight. Pre workout supplement at 6pm!

Well, it was very weird tonight because of this supplement. Everything felt fine really. Glute-hams always feel like I am going to fall right out of that fucker or I feel like its gonna tip over.

Hamstring curls were hard and I can now see why.

Caveman was kind of hard cuz of the jello like hammies. Guess I did a good job!