Lets see what this muscle can do..

[AKIRA]

T bar Rows
4 plates + 10lbs for 8 sets, 3 reps (20-25 sec RI)

DB Row
95lb DBs for 5 sets, 5 reps (30 sec RI)

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

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

Tabata x2
Static Stretched


My back is actually on the fritz from not sleeping right. I am in pain, but I was ok during the lifts. In any case, I did not have many calories BEFORE the workout. This keeps fucking with me. I had failures and RPs on the pullups, but the other lifts were muuuuch improved.

And look, Tabata?

 

[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 (20-30 sec RI)

Caveman
Tabata
Abs

Static Stretched


Looking good!

 

[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
75lb DBs for 5 sets, 5 reps (20-30 sec RI)

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

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

Caveman
Sprints, HIIT

Static Stretched


Less than 30 sec fucked me. I am not sure what made me go up on the inclines, but that was silly too. I need to go back down. The OH DBs were a joke. Just got too amped!

 

[AKIRA]

Squats
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 10 sets, 3 reps (20-30 sec RI)

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

Calves


Static Stretched


Thats more like it! Honestly, I couldve done something else but dammit if going to Publix isnt a distraction. Anyway, lunges were a bitch and I was on the brink of failure. That may had been cuz of the sill RIs on Squats. I did 20 sec for the first 3 sets, then 25 sec on the next 2, then 30 sec.

 

[AKIRA]

T bar Rows
4 plates + 20lbs for 8 sets, 3 reps (20-30 sec RI)

DB Row
95lb DBs for 5 sets, 5 reps (20-30 sec RI)

Weighted Wide Pullups
25lbs for 8 sets, 3 reps (30 sec RI; RPs!)

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

Caveman
Tabata

Static Stretched


Started strong and then bam, failed a lot. Its apparent that Ive lost strength.

 

[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)

Incline DB Press
85lb DBs for 5 sets, 5 reps (20-30 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 (20-30 sec RI)

Caveman
Sprints, HIIT

Static Stretched


I went with doing standard inclines cuz, why not? I was able to use heavier weight and the onset muscle soreness (or lack of calories) didnt fuck up the OH presses.

 

[Louie Farone]

new here but thats some good digets, looking for people in tampa , clearwater area. use to get in body building shows in 2000 here in Tampa. lookin for the photographer Doris Barrilleax . that's how i found this site. great site

 

[AKIRA]

Fuck. I dont know what happened. I hurt my back warming up for squats.

-good form? check
-fatigues? warm up, so no. check
-calories? fress. check
-high weight? 185lbs? no, check
-what the flying fuck was different? Arginine heavy supplement? Havent taken a pre workout in a while so thats it? Who the fuck knows?

This is stupid. I felt something pop in my L5 area and it hurt. I immediately racked the weight and thought of leaving. Stretched a bit and once again, I remembered when I truly hurt my back and I didnt feel near that pain. So what gives? How am I supposed to predict this again? I cant.

So..I tried doing lunges. No pain. 40lb DBs for 8 sets, 10 steps (30 sec RI) Then I did some KB shit. Still ok, but I feel it more here. Stretched, left.

 

[AKIRA]

Switch a roo

Weighted Pullups
25lbs for 8 sets, 3 reps (20-30 sec RI)

Weighted Chins
25lbs for 5 sets, 5 reps (30 sec RI; failed)

DB Row
95lb DBs for 5 sets, 5 reps (30 sec RI; failed)

T-Bar Row
3 plates for 8 sets, 3 reps (20 sec RI)

Tabata
Clean n Press Circuit

Static Stretched


See, I mustve just pulled a back muscle. No real pain in that area, unlike a disc realted problem. You dont bounce back this quickly.

Anyway, I switched up the exercises hoping for better results and no. I just barely missed the mark on chins. The rows were a new failure too. Naturally, the t bars were down cuz of my back.

 

[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)

Incline DB Press
95lb DBs for 5 sets, 5 reps (20-30 sec RI)

Standing OH DB Press
45lb DBs for 5 sets, 5 reps (20-30 sec RI)

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

Sprints, HIIT

Static Stretched


Today was nerve racking cuz of the db lifts. 230Lbs for 8x is scary considering i hurt my back warming up with 185lbs.

Aww well. Lost strength.

 

[AKIRA]

Squats
After a series of warm ups..and no pain
275lbs for 6 sets, 3 reps (30 sec RI)

DB Lunges
55lb DBs for 6 sets, 5 reps (30-45 sec RI)

Caveman

Static Stretched


What the fuck?

 

[AKIRA]

Weighted Pullups
25lbs for 8 sets, 3 reps (25-30 sec RI)

Weighted Chins
25lbs for 5 sets, 5 reps (30 sec RI)

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

T-Bar Row
4 plates for 8 sets, 3 reps (30 sec RI)

Caveman
Clean n Press Circuit

Static Stretched


Back to form I see, eh? : T bars were pretty damn shitty. Bad form.

 

[AKIRA]

Conventional deads
Shit load of warms
315lbs for 10 sets, 1rep (30 sec ri)

Romanian deads
275lbs for 5 sets, 5 reps (30-45 sec ri)

Gms
175lbs for 8 sets, 3 reps (30 sec ri)

Caveman

Static stretched


Nervously, i did what i could and managed quite well. Tired too.

 

[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 (20-30 sec RI)

Incline DB Press
95lb DBs for 5 sets, 5 reps (30-45 sec RI; failed)

Standing OH BB Press
135lbs for 8 sets, 3 reps (20-30 sec RI)

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

Eliptical

Static Stretched


Tried some Bullnox pre workout shit. And it was shit. I faile don the very last rep of inclines. Hmm.. On creatine and I had a failure? Yeah, its junk.

 

[AKIRA]

Squats
After a series of warm ups..and no pain AGAIN
275lbs for 8 sets, 3 reps (30 sec RI)

DB Lunges
55lb DBs for 6 sets, 5 reps (30-45 sec RI)


Static Stretched


So no pain eh? Weird. See? What the fuck happened 4 weeks ago. I skipped caveman and sprints cuz I have off tomorrow. Ill do them then.

 

[AKIRA]

Weighted Pullups
35lbs for 8 sets, 3 reps (30-40 sec RI)

Weighted Chins
25lbs for 5 sets, 5 reps (30-40 sec RI)

DB Row
90lb DBs for 5 sets, 5 reps (30-40 sec RI)

T-Bar Row
4 plates for 8 sets, 3 reps (30-40 sec RI)

Caveman
HIIT Sprints
Another Caveman

Hit on an 18 year old
Static Stretched


Now thats a good day. Form sucked on T-bars. Gotta go lower. Speaking of lower, I am < 206lbs! I had a sweater, jeans, and phone when I weighed myself!

 

[Stewart14]

I like your routine, I am a fan of those rep ranges. how is it working for you size and strength wise? what is your frequency look like per workout?

 

[AKIRA]

I like your routine, I am a fan of those rep ranges. how is it working for you size and strength wise? what is your frequency look like per workout?

I remember you.

Well I am cutting so the rep ranges are very nice. Any more and I fatigue. I workout often. Id say 1 day off from legs somewhere in the middle and 1 day of kettlebells.

 

[AKIRA]

Conventional deads
Shit load of warms
315lbs for 10 sets, 1rep (20 sec ri)

Romanian deads
275lbs for 5 sets, 5 reps (30-40 sec ri)

Gms
185lbs for 8 sets, 3 reps (30 sec ri)

Caveman x 2

Static stretched


Great day despite not feeling like going. Just felt very strong.

I ate like shit today. Work provided free food so I ate cookies, chips, and fried chicken. Been a while since I ate that shit and it made me feel VERY sluggish. Calorie surplus? Anyway, it made my motivation extra low. I had 2 ephedras and bcaas too.

 

[AKIRA]

Flat DB Press
60lb DBs for 2 sets, 6 reps
80lb DBs for 2 sets, 5 reps
90lb DBs for 2 sets, 3 reps
120lb DBs for 8 sets, 3 reps (25-30 sec RI)

Incline DB Press
90lb DBs for 5 sets, 5 reps (35 sec RI)

Standing OH BB Press
50lb DBs for 5 sets, 5 reps (20-30 sec RI)

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

Caveman x 2

Static Stretched


I went up 5lbs and looky that, I did it! This was a weird press. I felt energized, not tired, yet I felt I could fail at the end. Never did. I focused on 30 sec RIs, sometimes picking them up before the 30 mark, but I have to do a deadlift every time before a set, so its a bitch.

The inclines suffered from the previous workout, but this time no failures. I accidently did DBs before BB. The DBs were easy and the BB ended up having an unfinished set. I pulled a muscle near my neck and abandoned the 8th set.

Talked to a HOT girl for a while. Shes fucking 18! She doesnt look it at all and surprisingly, I wasnt bored talking to her. Ugh, a teenager though AKIRA? Really? YES.

 

[AKIRA]

Squats
Warms
275lbs for 8 sets, 3 reps (30 sec RI)

DB Lunges
55lb DBs for 6 sets, 5 reps (30-45 sec RI)

Tri Set Abs

Static Stretched


Thats it for a while. 206lbs.

 

[AKIRA]

Weighted Pullups
after some warms..
25lbs for 8 sets, 3 reps (20-30sec RI)

Standing OH BB Press
after some warms
135lbs for 8 sets, 3 reps (20-30 sec RI)

Weighted Chins
25lbs for 5 sets, 5 reps (20-30 sec RI)

Standing OH DB Press
50lb DBs for 5 sets, 5 reps (20-30 sec RI)

Neutral chins
~super setted with~
Dips
BW for 3 sets, 6 reps each

Static Stretched


Adorably strong today. Nothing was hard, no sweat, and I was hung over. Weird shit.

 

[AKIRA]

Conventional deads
Shit load of warms
315lbs for 10 sets, 1 rep (20 sec ri)

Romanian deads
275lbs for 5 sets, 5 reps (20-40 sec ri)

Gms
185lbs for 8 sets, 3 reps (20-30 sec ri)

Caveman

Static stretched


I love this shit. But god damn was I tired when I got to the kettle bells. Couldnt do more than 1.

 

[AKIRA]

Kettlebell day.

Cuz I am a bad ass.

 

[AKIRA]

Upper Horizontal

Flat DB Press
A series of warm ups..
120lb DBs for 8 sets, 3 reps (20-30 sec RI)

DB Row
A series of warm ups..
100lb DBs for 8 sets, 3 reps (20-30 sec RI)

Incline DB Press
90lb DBs for 5 sets, 5 reps (30-40 sec RI)

T bar Row
3 plates for 5 sets, 5 reps (25-30 sec RI)

Supersetted some tris and bis. silly

Static Stretched


Solid workout, but man was I tired. NO CARBS before the day. 1 scoop + water then BCAAs. Oh and Stimerex, but nothing else and I was wanting to quit before the T bars. Naturally, thats why I didnt do sprints or cavemen.

 

[AKIRA]

Squats
275lbs for 8 sets, 3 reps (20-30 sec RI)

Bulgarian Squats
45lb DBs for 6 hilarious sets, 5 reps (20-40 sec RI)

Caveman
Tri set of ab work

Static Stretched


Started to replace workouts and volume will increase eventually. Bulgarians... god damn them. Burn central and I started to wonder today if these stupid things are as functional as shoulder raises. They may just fucking burn! Well see though, kettlebells were a bitch cuz of them.

 

[theCaptn']

pics?

 

[AKIRA]

Weighted Pullups
after some warms..
35lbs for 8 sets, 3 reps (20-30sec RI)

Standing OH BB Press
after some warms
135lbs for 8 sets, 3 reps (20-30 sec RI)

Weighted Chins
35lbs for 5 sets, 5 reps (20-35 sec RI; failed)

Standing OH DB Press
55lb DBs for 5 sets, 5 reps (20-30 sec RI)

Neutral chins
~super setted with~
Dips
BW for 3 sets, 8 reps each

Eliptical 18 min

Static Stretched


Everything was spot on, but the 35lb chins. The rep scheme just catches up with me.

 

[AKIRA]

Conventional deads
Shit load of warms
315lbs for 10 sets, 1 rep (20-30 sec ri)

Romanian deads
275lbs for 5 sets, 5 reps (20-40 sec ri)

20 min Caveman!
Dragon Flags

Static stretched


Man. I was majorly hung over. I was on this pre workout called Buzzerk and that shit...jesus.

 

[AKIRA]

Upper Horizontal

Flat DB Press
A series of warm ups..
120lb DBs for 8 sets, 3 reps (20-30 sec RI)

DB Row
100lb DBs for 8 sets, 3 reps (30 sec RI)

Incline DB Press
85lb DBs for 5 sets, 5 reps (30-40 sec RI)

T bar Row
3 plates for 5 sets, 5 reps (30 sec RI)

Eliptical 23 min HIIT bullshit

Static Stretched


I increased the rests a tad and I feel like Ive gone a lil ballistic with the RIs. I need to keep these fuckers raised because HR being elevated should be near max at the sessions after the workout, not during heavy dumb bell presses.