Lets see what this muscle can do..

[AKIRA]

Add order to the list. God dammit, today was horizontal..

Conventional Deads
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 5 reps
275lbs for 5 reps
295lbs for 5 sets, 5 reps (60-75 sec RI)

GMs
175lbs for 8 sets, 3 reps (30 sec RI)

Static Holds
Caveman
Abs

Static Stretched


Dropped the rests to 60 sec. But something was off....my form. I was all over the place. I increased the rests over 60 on my 4th set, but I needed a quick breather before the 5th rep. The last set had 75 sec. Back was inflammed, so 175 was the number for GMs. Then it went away!

 

[AKIRA]

T bar rows
4 plates + 10lbs for 5 sets, 5 reps (60 sec RI)

Yates Row
215lbs for 8 sets, 3 reps (30 sec RI; shit form on last 2 sets)

Seated Row
130lbs for x sets, 30 reps

Caveman


Good? bad? I miss chest.

 

[AKIRA]

DB Lunges
45lb DBs for 10 steps
55lb DBs for 10 steps
70lb DBs for 5 sets, 5 reps (60-75 sec RI)

Squats
235lbs for 8 sets, 3 reps (30 sec RI)

2 tri sets of arms and abs
Caveman

Static Stretched


Went to the proper weight and no failures! Gym will be closed for a while.

 

[AKIRA]

Flat DB Press
40lb DBs for 10 reps
50lb DBs for 10 reps
70lb DBs for 5 reps
100lb DBs for 3 reps
115lb DBs for 8 sets, 3 reps (30-45 sec RI)

Alternating Incline DB Press
75lb DBs for 5 sets, 5 reps (45+ sec RI)

Standing OH DB Press
60lb DBs for 5 sets, 5 reps (30-45 sec RI)

Standing OH BB Press
135lbs for 8 sets, 3 reps (30-45 sec RI)

Calves

Caveman

Jogging intervals

Stretched


Gonna be spending more time in the gym during this cut. I am starting off slow as the gyms hours dont match my work schedule right not. In any case, some days I will do caveman or HIIT. My job consists of running some times and because of SAID I should incorporate some running, like it or not.

Incline DBs must go down, same with both OHs. I rested more than I was supposed to instead of going down.

Gotta show off.

 

[AKIRA]

Squats
135lbs for 2 sets, 6 reps
185lbs for 6 reps
225lbs for 6 reps
245lbs for 10 sets, 3 reps (30 sec RI)

Walking DB Lunges
50lb DBs for 6 sets, 5 reps (30-45 sec RI)

Standing Calves
Caveman w/abs

Static Stretched


I can go up on the squats maybe 10lbs and the lunges? Well, they were 30 sec RI for the first 3 (maybe 4) sets, then 45 sec came in and I really, really needed it.

 

[AKIRA]

T bar Rows
1 plate for 3 sets, 8 reps
2 plates for 6 reps
3 plates for 2 sets, 3 reps
4 plates for 8 sets, 3 reps (30 sec RI)

DB Row
90lb DBs for 5 sets, 5 reps (30-45 sec RI)

Weighted Wide Pullups
30lbs for 8 sets, 3 reps (30 sec RI)

Chin ups
30lbs for 5 sets, 5 reps (30-45 sec RI; RPs)

Calves
Caveman
Attempted HIIT, Eliptical Intervals

Static Stretched


Everything was great. T bars can get that extra 10lbs.
Pullups can go up 10lbs, but chins can go down 5lbs.

I tried to do some sprints but during my warm up jog, my shins hurt.

 

[AKIRA]

Conventional Deads
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
245lbs for 1 rep
275lbs for 1 rep
315lbs for 10 sets, 1 rep (30 sec RI)

Romanian Deads
265lbs for 5 sets, 5 reps (30-45 sec RI)

GMs
155lbs for 8 sets, 3 reps (30 sec RI)

Giant Set abs
Calves

Caveman


Ran out of steam today. Hate deads in the morning. Anyway, Romanian can go up to 275lbs and GMs can go up to 165lbs.

 

[AKIRA]

Flat DB Press
60lb DBs for 2 sets, 10 reps
70lb DBs for 2 sets, 5 reps
100lb DBs for 3 reps
115lb DBs for 8 sets, 3 reps (30 sec RI)

Alternating Incline DB Press
60lb DBs for 5 sets, 5 reps (30 sec RI)

Standing OH DB Press
55lb DBs for 5 sets, 5 reps (30 sec RI)

Standing OH BB Press
135lbs for 8 sets, 3 reps (30-45 sec RI)

Caveman


Stretched




God dammit, i knew the inclines were too light! Ugh. 70lb DBs! Everything else will remain.

 

[AKIRA]

Squats
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 3 reps
255lbs for 10 sets, 3 reps (30 sec RI)

Walking DB Lunges
50lb DBs for 6 sets, 5 reps (45 sec RI)

Rope Crunch (drop set)
Calf Press

Static Stretched


I was lucky to show up today. Yesterday was my cheat day and alcohol tasted soooo good.

 

[AKIRA]

T bar Rows
1 plate for 2 sets, 10 reps
2 plates for 10 reps
3 plates for 2 sets, 3 reps
4 plates + 10lbs for 8 sets, 3 reps (30 sec RI)

DB Row
90lb DBs for 5 sets, 5 reps (<45 sec RI)

Weighted Wide Pullups
35lbs for 8 sets, 3 reps (30 sec RI)

Chin ups
25lbs for 5 sets, 5 reps (45 sec RI)

Eliptical Intervals

Static Stretched


Not a great cut when you have a cheat day that involves alcohol. 2 cheats in 4 days means a long haul of cardboard and water in my future.

Anyway, everything should remain. The vertical movements sucked but I was fucked at that point. I was lucky to do 25min on the eliptical.

 

[Curt James]

T bar Rows
1 plate for 2 sets, 10 reps
2 plates for 10 reps
3 plates for 2 sets, 3 reps
4 plates + 10lbs for 8 sets, 3 reps (30 sec RI)

DB Row
90lb DBs for 5 sets, 5 reps (<45 sec RI)

Weighted Wide Pullups
35lbs for 8 sets, 3 reps (30 sec RI)

Chin ups
25lbs for 5 sets, 5 reps (45 sec RI)

Eliptical Intervals

Static Stretched


Not a great cut when you have a cheat day that involves alcohol. 2 cheats in 4 days means a long haul of cardboard and water in my future.

Anyway, everything should remain. The vertical movements sucked but I was fucked at that point. I was lucky to do 25min on the eliptical.

Brutal!

 

[AKIRA]

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

Romanian Deads
275lbs for 5 sets, 5 reps (30-45 sec RI)

GMs
165lbs for 8 sets, 3 reps (30 sec RI)

Caveman
HIIT
Dragonflags
Calves

Static Stretched


Felt great today. Everything should remain. Have to see if I can keep this up.

 

[AKIRA]

Yesterday
Flat DB Press
60lb DBs for 2 sets, 8 reps
70lb DBs for 8 reps
80lb DBs for 3 reps
110lb DBs for 8 sets, 3 reps (30-45 sec RI)

Alternating Incline DB Press
70lb DBs for 5 sets, 5 reps (45 sec RI)

Standing OH DB Press
60lb DBs for 5 sets, 5 reps (30-45 sec RI)

Standing OH BB Press
135lbs for 8 sets, 3 reps (30 sec RI)

Static Stretched


Friend was in town so I did what I could. RIs werent as short as I would have liked.

 

[AKIRA]

Squats
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
265lbs for 10 sets, 3 reps (30 sec RI)

Walking DB Lunges
50lb DBs for 6 sets, 5 reps (30-45 sec RI)

Caveman
Standing Calf Press

Static Stretched


Weird how you have a decent workout on a day you dont feel like working out. I went up in squats cuz I didnt want to feel like a pussy no mo. And Lunges had 30 sec RI only on the 2nd set. I stopped that shit real quick.

 

[AKIRA]

T bar Rows
1 plate for 2 sets, 10 reps
2 plates for 10 reps
3 plates for 2 sets, 3 reps
4 plates + 10lbs for 8 sets, 3 reps (30 sec RI)

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

Weighted Wide Pullups
35lbs for 8 sets, 3 reps (30 sec RI; failed)

Chin ups
25lbs for 5 sets, 5 reps (45 sec RI)

Caveman


Static Stretched


Dammit! Whyd I have a failure!? I had a good run for a few..

 

[AKIRA]

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

Romanian Deads
275lbs for 5 sets, 5 reps (45 sec RI)

GMs
185lbs for 8 sets, 3 reps (30 sec RI)

Calves
Abs

Static Stretched


Amazing how one forgets certain things when one does the same shit EVERY WEEK! I had only 45sec for the Romanian. Didnt tether on < 45 sec.

Oh and hit on a HOT power lifting, tight ass.

 

[AKIRA]

Flat DB Press
60lb DBs for 2 sets, 10 reps
75lb DBs for 8 reps
95lb DBs for 3 reps
115lb DBs for 8 sets, 3 reps (30 sec RI)

Alternating Incline DB Press
70lb DBs for 5 sets, 5 reps (30-45 sec RI)

Standing OH DB Press
60lb DBs for 5 sets, 5 reps (30-45 sec RI)

Standing OH BB Press
135lbs for 8 sets, 3 reps (30 sec RI)

Calves
Static Stretched


Increased the weight and looky that! No problem. Uhhhh, well, I tried to do 30 sec throughout but the last exercise was tough and the one before it was almost as tough. Getting there though.

 

[AKIRA]

Squats
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
265lbs for 10 sets, 3 reps (30 sec RI)

Caveman x 2

Static Stretched


Shins and hip flexors hurt bad. Might have to take a day off no matter what.

 

[AKIRA]

T bar Rows
1 plate for 2 sets, 10 reps
2 plates for 10 reps
3 plates for 2 sets, 3 reps
4 plates + 10lbs for 8 sets, 3 reps (30 sec RI)

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

Weighted Wide Pullups
35lbs for 8 sets, 3 reps (30 sec RI; form took a dive)

Chin ups
25lbs for 5 sets, 5 reps (30-45 sec RI)

Caveman x 2
Tri Set Abs

Static Stretched


I had a bit more success with the pullups but frankly, it was tough. Everything seemed a bit harder today. Thats the calorie deficit showing. When I got to the Chins, I decided to start with 30 sec RI and then on set 3, I did 45 sec RI. Caveman was a bitch too.

 

[AKIRA]

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

Romanian Deads
275lbs for 5 sets, 5 reps (30-45 sec RI)

GMs
185lbs for 8 sets, 3 reps (30 sec RI)

Calves

Static Stretched



Today draggggggged. Nothing to boast about.

 

[AKIRA]

Flat DB Press
60lb DBs for 2 sets, 6 reps
80lb DBs for 2 sets, 5 reps
100lb DBs for 2 sets, 3 reps
115lb DBs for 8 sets, 3 reps (30 sec RI)

Alternating Incline DB Press
70lb DBs for 5 sets, 5 reps (30-45 sec RI)

Standing OH DB Press
60lb DBs for 5 sets, 5 reps (30-45 sec RI)

Standing OH BB Press
135lbs for 8 sets, 3 reps (30 sec RI)

Static Stretched


Tonight I wasnt on anything but amino acids. Everything is a carbon copy of last week on paper, only this time I gauged the times. First 3 sets I used 30 sec, then I rested til 45 on the last 2 sets. I did this for the standing OHs, but with the inclines, I just set up ON the 30 sec mark. I set up ON the 30 sec mark for the first lift too, yeah, but I deadlift that shit up for each set, so I consider that a workout in itself. The inclines are easier, so the extra seconds are needed when I tire, but they arent enough to reach 45.

 

[AKIRA]

Squats
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 10 sets, 3 reps (30 sec RI)

Walking DB Lunges
50lb DBs for 6 sets, 5 reps (30-45 sec RI)

Caveman x 2

Static Stretched


Went up! I paid for it though. Lunges were more offset than hard. I did cavemans because my shins were shot still (which means I couldnt sprint) and I wanted to do abs within the caves.

Too much pussy round these parts.

 

[AKIRA]

T bar Rows
4 plates + 10lbs for 8 sets, 3 reps (30 sec RI)

DB Row
90lb DBs for 5 sets, 5 reps (30-45 sec RI sec RI)

Weighted Wide Pullups
35lbs for 8 sets, 3 reps (30 sec RI;failed)

Chin ups
25lbs for 5 sets, 5 reps (45 sec RI)

Caveman x 2
Calves

Static Stretched


Wasnt 100%. Saturday is my cheat day and it includes alcohol. I did very well considering I only had 1 scoop of soy and preworkout shit.

 

[AKIRA]

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

Romanian Deads
275lbs for 5 sets, 5 reps (30-45 sec RI; first 2 sets werent strapped)

GMs
185lbs for 8 sets, 3 reps (30 sec RI)

Caveman

Static Stretched



Real strong today! Felt fine and with less calories!

 

[AKIRA]

Flat DB Press
60lb DBs for 2 sets, 6 reps
80lb DBs for 2 sets, 5 reps
100lb DBs for 2 sets, 3 reps
115lb DBs for 8 sets, 3 reps (30 sec RI)

Alternating Incline DB Press
70lb DBs for 5 sets, 5 reps (30 sec RI)

Standing OH DB Press
60lb DBs for 5 sets, 5 reps (30 sec RI)

Standing OH BB Press
135lbs for 8 sets, 3 reps (30 sec RI)

Calves
Dragonflags

Static Stretched


All 30 sec baby. This morning though, the first workout was such a bitch! Everything else felt a little harder, as expected. Todays workout was fueled by only Ragorok and Amino X. Oh and fish oil

 

[AKIRA]

Squats
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 10 sets, 3 reps (30 sec RI)

Walking DB Lunges
45lb DBs for 6 sets, 5 reps (30 sec RI)

Caveman x 2

Static Stretched


Today was tough. All 30 sec and I had to go down in lunges. I got through it though.

 

[AKIRA]

T bar Rows
4 plates + 10lbs for 8 sets, 3 reps (30 sec RI)

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

Weighted Wide Pullups
25lbs for 8 sets, 3 reps (<30 sec R)

Chin ups
25lbs for 5 sets, 5 reps (30 sec RI; RP)

Caveman
Eliptical HIIT 20 min
Static Stretched


Hah, I was hungover last week when I did this. Its amazing what you can do despite the night before.

Pullups went down but so did the rests. I actually did less than 30 sec on the wides.

 

[AKIRA]

Conventional Deads
135lbs for 2 sets, 5 reps
225lbs for 3 reps
275lbs for 1 rep
315lbs for 10 sets, 1 rep (20 sec RI)

Romanian Deads
275lbs for 5 sets, 5 reps (30 sec RI)

GMs
185lbs for 8 sets, 3 reps (30 sec RI)

Caveman x2
Calves

Static Stretched


I was extremely pissed today from work. I got a shit raise at work and wha-la, 20 sec rests!

 

[AKIRA]

Flat DB Press
60lb DBs for 2 sets, 6 reps
80lb DBs for 2 sets, 5 reps
100lb DBs for 2 sets, 3 reps
115lb DBs for 8 sets, 3 reps (30 sec RI)

Alternating Incline DB Press
70lb DBs for 5 sets, 5 reps (30 sec RI)

Standing OH DB Press
60lb DBs for 5 sets, 5 reps (30 sec RI)

Standing OH BB Press
135lbs for 8 sets, 3 reps (30 sec RI)

Calves
Sprints, HIIT

Static Stretched


Still rocking bitch. But it was harder.

[/QUOTE]

 

[AKIRA]

Squats
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 10 sets, 3 reps

Walking DB Lunges
50lb DBs for 4 sets, 5 reps

Calves
Eliptical for 20 min

Static Stretched


Today was a joke. I was badly hung and rests werent done. I need to stop drinking.