Lets see what this muscle can do..

[AKIRA]

Standing OH BB Press
145lbs for 6 sets, 5 reps (45 sec RI; failed?)

T bar row
3 plates + 15lbs for 6 sets, 5 reps (45 sec RI)

Alternating Standing OH DB Press
50lb DBs for 4 sets, 8 reps (45 sec RI)

DB Row
90lb DBs for 4 sets, 8 reps (45 sec RI)

2 bi & tri exercises each

Static Stretched


I coudlnt get the last rep on the last set of the BB press.

T bars went up but I didnt do many negs. OH DB press seemed easier but not enough to go to 55s. 4x10? 90 lb rows are still a bitch.

Perhaps ill do 4x10 with 60 sec RI.

 

[AKIRA]

Squats
warms
245lbs for 6 sets, 5 reps (45 sec RI)

Brink Squats
155lbs for 6 sets, 5 reps (45 sec RI)

DragonFlags

Calf Press
4 plates + 50lbs for 4 sets, 12 reps (30 sec RI)

Static Stretched


Jumbled workout. I cant remember what I did, but Iknow I skipped Bulgarians because of how sore my hamstrings still are.

 

[AKIRA]

Weighted pullups
25lbs for 6x5 (45 sec ri)

Bench
245lbs for 6x5 (60 sec ri)

Weighted chins
25lbs for 4x8 (45 sec ri; rped)

Alternating flat db press
80lb dbs for 4x8 (45sec ri)

Chins supersetted w/ 30lb bar

Close grip Bench supersetted w/ 55lb bar (RP)

Static Stretched


Soooo, I increased rests on bench. I have to eventually right? I did limited negs, but I got it. The only exercise I really did negs on were the chins. I decided, fuck it. When I am failing on chins, I can always always always jump up and do negs down. Thats what I did. When it comes to other exercises, this proves difficult.

 

[AKIRA]

Standing OH BB Press
145lbs for 6 sets, 5 reps (45+ sec RI; last set had 6 reps)

T bar row
3 plates + 15lbs for 6 sets, 6 reps (45+ sec RI)

Alternating Standing OH DB Press
50lb DBs for 4 sets, 10 reps (45+ sec RI; RP)

DB Row
90lb DBs for 4 sets, 108 reps (45-60 sec RI; RP x 2; strapped)

A hilarious caveman

Static Stretched

Now this is how youre supposed to feel. Nausiated. I increased the volume instead of the weight and took away most negs. Son of a fucking bitch. I feel as if I was just out of it. I wasnt tired, but my energy, no, my strength was shot. I needed creatine!

 

[AKIRA]

Romanian Deads
warms..
330lbs for 6 sets, 5 reps (45+ sec RI; strapped)

GMs
150lbs for 4 sets, 10 reps (45 sec RI)

Seated Calf
2 plates + 20lbs for 4 sets, 8 reps (30 sec RI; negs)

Calf Press
3 plates for 4 sets, 10 reps (30 sec RI)

Static Stretched


God damn was this scary on a cold morning. Did a lot of warm ups. Same ol shit though.

 

[AKIRA]

Weighted pullups
25lbs for 6x5 (45 sec ri)

Bench
245lbs for 6x5 (45-60 sec ri; RPS)

Weighted chins
25lbs for 4x8 (45 sec ri; rped)

Alternating flat db press
80lb dbs for 4x8 (45sec ri; RPs)

caveman

Static Stretched


Today sucked! My mp3 took a shit, there was bad music playing, I had to use a squat cage to bench, UGH! I am on Hyper FX with a creatine additive and this shit. I dont know. I sipped it through a meeting then guzzled the rest before the workout. I dont know if its too much stimulant I have been taking lately or what, but I am a lil TIRED. I pant and when I think I have caught my breath, I still feel weak. Sometimes dizzy!

I failed on the bench. I got 4 on the 5th set and 3 on the 6th and they both needed RPs. The alternating needed a RP too but chins were just as shitty. Did negs and that always helps my self esteem.

 

[AKIRA]

Squats
warms
245lbs for 5 sets, 6 reps (45 sec RI)

Brink Squats
155lbs for 6 sets, 6 reps (45 sec RI)

Bulgarians
30lb DBs for 4 sets, 8 reps (45 sec RI)

Caveman

Calf Press
6 plates for 5 sets, 10 reps (30 sec RI)

Static Stretched


Well, this one is interesting. I was scared shitless during the squats (WHY?!) and then I did more reps and more weight on brinks Guess I just got back into the swing of things?

Oh, DONT WEAR SHOULDERLESS SHIRTS ON BRINKS DAY.

 

[AKIRA]

Standing OH BB Press
145lbs for 6 sets, 6 reps (45+ sec RI; last set had 5 reps)

T bar row
3 plates + 20lbs for 6 sets, 6 reps (45+ sec RI)

Alternating Standing OH DB Press
50lb DBs for 4 sets, 10 reps (45+ sec RI; RP)

DB Row
85lb DBs for 4 sets, 10 reps (45-60 sec RI; RP on 3rd set; strapped)

Tri set of tris, bis, and abs

Static Stretched


I kept close to 45 sec intervals this time but went over a tad here and there. I failed on the last rep of the BBs, put 20lbs toward the back of the t bars, limiting the physics of the added weight, the DBs had a RP of 2, and even though I went down, I still had a failure on Rows. What a fucking day!

 

[AKIRA]

Romanian Deads
warms..
335lbs for 6 sets, 5 reps (45+ sec RI; strapped)

GMs
155lbs for 5 sets, 8 reps (45 sec RI)

Glute Ham Raise
BW for 4 sets, 5 reps (just a complete fucking mess)

Caveman

Seated Calf
2 plates + 50lbs for 5 sets, 8 reps (30 sec RI)

Calf Press
2 plates for 4 sets, 10 reps (another fucking mess)

Static Stretched


I increased the weight and RIs on deads. Easy peezy. I think the GMs are the same as last time, I just inputted wrong numbers. The glute ham raise was a joke. I have little clue how people can excel at this. Its quite difficult.

My new mp3 player started being silly so I didnt do well with rests on the calves.

In other news..

There is this power lifting group that is always in the gym when I am there. Two of them look strong, the others, look like average people that dont know how to spell gym. Anyway, these clowns are always bringing in contraptions to do said power lifts, but I never see numbers nor do I see physical appearance changes. Today though, they were finally doing high numbers. Only, they took up a lot of space, made a mess, hogged up all the plates (didnt affect me), and they had all sorts of gadgets scattered among their area. The gym personnel actually complained. I cant blame them because they were loud, messy, and taking up a lot of space. The most weight deadlifted was a sumo deadlift of 5-6 plates on each side. Not bad. However, if I need to bring an arsenal of equipment to the gym in order to lift a weight just once, Ill leave it to these guys.

Parting shot, if youre gonna be power lifting with all that stuff, put up good numbers or look better (or fat). Otherwise, what is the point? I mean, these guys have been doing the same shit for YEARS and it was only today I saw them testing themselves.

 

[AKIRA]

Weighted pullups
25lbs for 6x5 (45 sec ri)

Bench
245lbs for 6x5 (45-60 sec ri)

Weighted chins
25lbs for 4x8 (45 sec ri; rped)

Alternating flat db press
80lb dbs for 4x8 (45sec ri)

40lb curls
~supersetted~
Chins

50lb french press
~supersetted~
Neutral Grip 70lb DB Presses

Static Stretched Well I tried to but the fucking indian stuck like shit.


Today was better than last time. I had some lousy pullups though. I may had RPed on the first exercise and I never do that shit. Everything else remained the same. An improvement over last week, sure, and this time I felt I couldve done more.

 

[anxiousasfuck]

Akira, just incase you never check the Sex Health forum on here anymore, I've added a reply to an old thread of yours and would love to hear how things turned out for you.

http://www.ironmagazineforums.com/sexual-health/86003-performance-anxiety-3.html

Thanks

 

[AKIRA]

Fuck you.

 

[AKIRA]

Squats
warms
255lbs for 6 sets, 5 reps (45 sec RI)

Brink Squats
155lbs for 6 sets, 6 reps (45 sec RI)

Bulgarians
35lb DBs for 4 sets, 8 reps (45 sec RI)

A pathetic Caveman

Calf Press
6 plates + 50lbs for 5 sets, 8 reps (30 sec RI)

Seated Calf
2 plates for 4 sets, 6 reps (30 sec RI; negs)

Static Stretched


Went up a lil and switched the volume around and, wha la. Done. Brinks are still a bitch cuz of breathing and the bar rolling down. Weak core. BUlgarians went up and it was around here that I decided to do a caveman while being oddly fatigued. I was truly nauseated.

 

[AKIRA]

Standing OH BB Press
150lbs for 6 sets, 6 reps (1 min RI)

T bar row
3 plates + 20lbs for 6 sets, 6 reps (1 min RI)

Alternating Standing OH DB Press
50lb DBs for 4 sets, 10 reps (1 min RI)

DB Row
85lb DBs for 4 sets, 10 reps (1 min RI; RP on last set; strapped)

Caveman

Superset of curls n rows
Superset of french press n shoulder press (failed)

Static Stretched


I raised the rests and things got better. DB rows are still an unbelievable bitch. Not sure if doing this much weight with this much volume is good.

 

[AKIRA]

Romanian Deads
warms..
335lbs for 6 sets, 5 reps (1 min RI; strapped)

GMs
155lbs for 5 sets, 8 reps (45 sec RI)

Glute Ham Raise
BW for 5 sets, 5 reps (30 sec RI)

Calf Press
8 plates for 5 sets, 10 reps (30 sec RI)

Calf Press
2 plates for 5 sets, 6 reps (30 sec RI; negs)

Static Stretched


Carbon copy of last time. Shit still makes me nervous. Did more calves this time cuz people at work made me feel self conscience.

 

[AKIRA]

Weighted pullups
25lbs for 6x5 (45 sec ri)

Bench
245lbs for 6x5 (45-60 sec ri)

Weighted chins
25lbs for 4x8 (45-60 sec ri; rped)

Alternating flat db press
90lb dbs for 4x8 (45-60sec ri; 2 rps)

Supersetted presses w curls w crunches on rhe cables

Static Stretched



Presses and pulls are in REVERSE. I did 90lb presses because 85s were taken.

 

[AKIRA]

Squats
warms
255lbs for 6 sets, 5 reps (45-60 sec RI)

Brink Squats
155lbs for 6 sets, 6 reps (45-60 sec RI)

Bulgarians
35lb DBs for 4 sets, 8 reps (45 sec RI)

Calf Press
8 plates for 5 sets, 10 reps (30 sec RI)

Calf Press
4 plates for 5 sets, 6 negs (30 sec RI)

Static Stretched


Other than feeling a little dizzy, this was a good workout. Carbon copy of last time.

 

[AKIRA]

Standing OH BB Press
150lbs for 6 sets, 6 reps (1 min RI)

DB Row
90lb DBs for 6 sets, 6 reps (1 min RI; strapped)

Alternating Standing OH DB Press
50lb DBs for 4 sets, 10 reps (45 sec - 1 min RI; RP)

T bar row
2 plates + 25lbs for 4 sets, 10 reps (45 - 1 min RI)

Caveman
Static Stretched


Flipped the pulls and things got muuuch better. Didnt know I rested for a minute last time with the DB presses, which is why I had a lil RP.

 

[AKIRA]

Romanian Deads
warms..
350lbs for 6 sets, 6 reps (1 min + RI; strapped)

GMs
135lbs for 4 sets, 10 reps (45 sec RI)

Glute Ham Raise
BW for 5 sets, 6 reps (30 sec RI)

Seated Calf
2 plates + 50lbs for 5 sets, 8 reps (30 sec RI)

Rope Crunches

Static Stretched


I felt solid today. So much that I went up 50lbs and 1 rep! I went down on GMs and more volume on Glute Ham Raise.

 

[AKIRA]

Bench
255lbs for 6 sets, 5 reps (1 min RI)

Weighted Pullups
25lbs for 6 sets, 5 reps (1 min RI)

Chins
BW for 4 sets, 10 reps (1 min RI; RPs; FRs)

Flat DB Press
80lb DBs for 4 sets, 10 reps (1 min RI; 1st 2 sets were unilateral, last 2 werent)

Drop set of DB curls
Drop Set of close grip bench

Static Stretched


I noticed my volume doesnt balance with the other upper day, so I am adjusting. Workout arrangement may had fucked with the chins, but I dont know. Luckily, only reps count, not how they are completed. I also noticed I only do unilateral presses and no pulls. I do them on the other day, but somethings gotta give.

 

[AKIRA]

Squats
225lbs for 4x10 (1 min RI; last set had an RP at 5 and I stopped at 7)

Brink Squats
155lbs for 6x6 (45-60 sec RI)

Bulgarian squats
40lb DBs for 2x12 (1 min RI)

Standing Calf
Negative calf press

Stretched


Increased volume. I tries to do 4x10 but fuck is that hard.

 

[AKIRA]

DB Row
95lb DBs for 6x6 (<1 min RI; strapped)

Standing OH BB Press
150lbs for 6x6 (1 min RI; RPed on last set

T Bar
2 plates + 25lbs for 4x10 (45 sec RI)

Unilateral Standing OH DB Press
45lb DBs for 4x10 (45 sec RI)

Negative Preacher DB Curls
40lb DBs then 25lb DBs 2x12
Negative Cable Pushdowns
130lbs then 100lbs 2x12

Static Stretched


I knew the heavy DBs wouldnt be taken up so I did them first. I went up and I did start to fatigue, but not badly. OH! I am on Ignite 2 on this trip. Made me dizzy 10 min after I drank it, but it subsided in < 5 min. Anyway, shall I go up? I know I did more volume with legs, but thats legs

BB Press will stay. Same with everything else.

 

[AKIRA]

Romanian Deads
warms..
315lbs for 4 sets, 8 reps (1 min + RI; strapped)

GMs
135lbs for 5 sets, 8 reps (45 sec RI)

Glute Ham Raise
BW for 5 sets, 6 reps (30 sec RI)

Standing Calf
180lbs for 5 sets, 8 reps (30 sec RI)

Calf Press
4 plates for 5 sets, 6 reps (30 sec RI)

Static Stretched

DragonFlags

Thats right. Stretched, then abs.


I opted to do more reps, less sets. And it was TOUGH. Fucking brutal! Have to try this again. All of it. May be easier with more calories.

 

[AKIRA]

Weighted Pullups
25lbs for 6 sets, 6 reps (1 min RI)

Chins
BW for 4 sets, 10 reps (45-60 sec RI; strapped cuz of bigger bar; RP)

Bench
255lbs for 6 sets, 6, 6, 6, 5, 4, 3 reps (1 min+ RI)

Alternating Flat DB Press
75lb DBs for 4 sets, 10 reps (45-60 sec RI; 1st 3 were unilateral, 3rd set needed an RP, last set was bi)

Weak caveman

Static Stretched


Major switch up today, but what can ya do. Its fucking Monday, at gym happy hour, and I have to do bench.

Need to switch shit up eventually.

 

[AKIRA]

Standing OH BB Press
155lbs for 6 sets, 6, 6, 6, 5, 4, 3 (60 sec RI; failures and RPs)

DB Row (strapped)
100lb DBs for 6x6 (60 sec RI)

Alternating Standing OH DB Press
40lb DBs for 4x10 (45+ sec RI)

T-bar Rows
2 plates + 25lbs for 4x10 (45 sec RI)

Caveman

Static Stretched


I did a BB Press first and it didnt work? This is odd. Good sleep, PLENTY of good calories and a pre workout. This does not compute. Everything else was easy.

Todays caveman had battle ropes!

 

[AKIRA]

Romanian Deads
315lbs for 10 sets, 3 reps (30 sec RI; first 2 sets unstrapped)

Static Holds

GMs
155lbs for 6 sets, 6 reps (45 sec RI)

Glute Hams
BW for 5 sets, 8 reps (30 sec RI)

Seated Calf
2 plates + 25lbs for 5 sets, 10 reps (30 sec RI)

Static Stretched


Just wanted to do something different today. Still good workout. Not sure how to comment cuz it doesnt reflect last weeks. 10x3 was tough.

 

[AKIRA]

Bench
255lbs for 6x5 (1 min RI)

Weighted Pullups
25lbs for 6x5 (1 min RI)

Alternating Flat DB Press
75lb DBs for 4x10 (1 min RI)

Chins
BW for 4x10 (failed; 1 min RI; negatives)

Cable Flies
~supersetted w/ ~
Pressdows 3x10

Cable Curls
~supersetted w/~
Neutral Grip Pullups 3x8

Stretched


I dont know why I did 6x6 last time. No wonder why I failed. Everything was solid. I wanted to give up on the DBs, but I HAD to on the chins. Twas so bad, the neutral grips later on couldnt be done. I did curls before 5 reps of it and it was 5 then 4 then 3.

 

[AKIRA]

Heavy Squats
warms
295lbs for 8 sets, 3 reps (60 sec RI)

Lighter Squats
225lbs for 3 sets, 10 reps (60 sec RI; Rped at 7)

Bulgarians
40lb DBs for 3 sets, 12 reps (60 sec RI; broke 3rd set in half)

Standing Calf
220lbs for 6 sets, 6 reps (30 sec RI)

Seated Calf
negs

Static Stretched


Now this was a motherfucking workout. I ditched the brinks cuz, unless there is a specific reason for doing them, who needs front squats? My left knee was hurting a bit when doing these. Never had that before. Anyway, I was dying during the 3x10. Ugh! But the bulgarians struck harder. On the 3rd set, that I had to talk myself into, I stopped at 6 for both legs, then rested 15 sec then did the next 6.

 

[AKIRA]

DB Row
100lb DBs 6x6 (60 sec RI; last 3 sets were strapped)

Standing OH DB Press
70lb DBs 6x6 (60 sec RI)

Tbars
2 plates +35lbs for 4x10 (60 sec RI; RPed at 7th rep)

Arnold Press
30lb DBs for 4x10 (60 sec RI)

Stretched


So I switched shit up. And I hit a snag. 70lb DBs are hard to put in position. I better limit the sets or something... 5x6? The Arnold press. Ive never done it before. 35s is next.
Couldnt do much else as Ive had no solid food all day.

 

[AKIRA]

Romanian Deads
315lbs for 10 sets, 3 reps (3-450 sec RI; first set unstrapped)

Static Holds

GMs
155lbs for 4 sets, 10 reps (45 sec RI; 1 RP in last 2 sets)

Glute Hams
BW for 5 sets, 8 reps (30 sec RI)

Calf Press
8 plates for 5 sets, 6 reps (30 sec RI)
6 plates for 5 sets, 5 reps (30 sec RI; negs)

Static Stretched


Lot better. Sort of. I am tired of high reps honestly and I cant wait to get back to strength ways.