Lets see what this muscle can do..

[AKIRA]

Romanian Deads
335lbs 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.

 

[AKIRA]

Bench
265lbs for 6x5 (60-75 sec RI; last 2 sets had RPs and only made it to 4)

Weighted Pullups
30lbs for 6x5 (60-75 sec RI)

Alternating Flat DB Press
75lb DBs for 4x10 (1 min RI; GOD DAMMIT, failed at last rep!)

Chins
BW for 4x10 (1 min RI)

Close grip push ups (3x10 reps)
~supersetted~
Pressdows (10 reps)

Neutral Grip Pullups (3x5 reps)
~supersetted~
Reverse Cable Curls (10 reps)

Stretched


I amped it up a bit along with rests. I slowly lost it on the bench, but honestly, I was so distracted my L thumb 'cushion.' It hurt bad with each press and was only getting worse. I RPed at 3 on both 5th and 6th sets. I only got 1 extra, BUT I will say, I felt like I couldve finished the 6th set cuz I had a lil more rest. This suggests that if rests go up, ill finish this.

Both pulls were good, with chins finally being done without a fucking RP. The chins were done at the cable machines and I had to jump up to them. Little extra effort and I am able to do them? The DB presses were the same as last week and I went out on my shield. Just couldnt go past that 9th rep, no matter what.

 

[AKIRA]

Heavy Squats
warms
295lbs for 8 sets, 3 reps (30-45 sec RI)

Lighter Squats
225lbs for 3 sets, 10 reps (60 sec RI)

Bulgarians
40lb DBs for 3 sets, 12 reps (60 sec RI; RPd before opposing leg on last set)

Standing Calf
230lbs for 4 sets, 6 reps (30 sec RI)

Seated Calf
negs

Static Stretched


MuscleTech is a bit of a rip off, but they make good products. Todays workout was brought to you by NanoVapor. Crazy buzz that blows Ignite 2 out of the water. I only used a sample. Anyway, I thought the only improvements made were placement and removal of RPs. No sir! Fucking heavy squats with NO pain and lower rests? I had an RP on the bulgarians, but not in the middle. I did all my reps on the L leg first then rested for about 30 sec before the R leg.

 

[AKIRA]

DB Row
105lb DBs 6x5 (60 sec RI; last 5 sets were strapped)

Standing OH DB Press
70lb DBs 5x6 (60 sec RI)

Tbars
3 plates +35lbs for 4x10 (60 sec RI; got 8 on the last 2 sets, including an RP)

Arnold Press
35lb DBs for 4x10 (60 sec RI)

Caveman

Stretched


Jumbled some volume to make it more manageable. I totally fucked up tbars. I thought I was doing 3 plates not 2. Oops.

 

[AKIRA]

Romanian Deads
340lbs for 10 sets, 3 reps (30-60 sec RI)

Static Holds

GMs
155lbs for 4 sets, 10 reps (60 sec RI)

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

Static Stretched


Skipped the Glute Hams cuz of stiffness in my ass. Went up a bit in deads and I used 30 sec for the 1st 3 sets then 45 then 60 on the last 1? Maybe I did 45 sec the whole time...

 

[AKIRA]

Bench
265lbs for 6x5 (60-75 sec RI; last 3 sets had 3 reps. I did 3 singles after exercise)

Weighted Pullups
2lbs for 6x5 (60 sec RI)

Bi and Alternating Flat DB Press
75lb DBs for 4x10 (1 min RI; 1st 2 sets were bilateral then the last 2 were alternating)

Chins
BW for 4x10 (1 min RI; RP on last set)

Close grip push ups (3x6 reps)
~supersetted~
Skullcrushers (6 reps)

Neutral DB curls (3x6 reps)
~supersetted~
Rows of the Skullcrusher bar (6 reps)

Stretched


I am back at the shit gym. I dont know when I used 75 sec rests last time, but I used something around it at set 3. I wanted to do some RPs, but no one was around and the bench I was using felt unstable. Excuses.

I didnt pay attention to what I did last time and thats the only reason I have 25lbs. It felt easy.

Now, the alternating was going to be ditched cuz I want to start doing strength. But 75s were easy so I threw em in at the end. Annnd chins needed a fucking RP again.

New gym jitters.

 

[DOMS]

Nice numbers, man.

I just hope your gym has a minimum of douche-bags leaving the weights on the rack.

 

[AKIRA]

Thanks. Welcome back. I almost called you again for a 2nd computer build. My room mate is savy in that shit, so he showed me how to put it together.

Yes the D bags do leave weights on shit and worse, the DB rack is never ever in order. Youll find 100dbs among the 20lbs.

 

[AKIRA]

Conventional Deads
315lbs for 10 singles (30 sec RI; no straps)

DB Row
105lb DBs for 5 sets, 5 reps (~60 sec RI; strapped)

Arnold Press
40lb DBs for 3x10 (~60 sec RI)

Seated Calf
3 plates for 5x8 (30 sec RI)

35lb DB Curls
~supersetted w/~
70+lb Row for 2x10 (30 sec RI)

Static Stretched


Next time it will be Bench, Lunge, Chins then Pullups, DB Press, Squats

Everything today can go up.

 

[AKIRA]

Trying this 5/3/1 proggie... well see.

Bench 65%, 75%, 85% of 335max.
220lbs for 5 reps
250lbs for 5 reps
285lbs for 5 reps (full recovery, which was not long)

DB Press
50lb DBs for, really? 5x15 (60 sec RI)

Marching Lunges
40 or 45lb DBs for 4 sets, 20 total steps (~90 sec RI)

Dips supersetted w/ close grip push ups
2x10

Static Stretched


MMMMmmmmok. Its ok. well see how this pans out, but I better do 55lb DBs next time. It actually did get hard, but too much of a breeze until then.
The lunges were killer and I am pretty sure I did 45s. So, do 45s again.

 

[DOMS]

Thanks. Welcome back. I almost called you again for a 2nd computer build. My room mate is savy in that shit, so he showed me how to put it together.

Yes the D bags do leave weights on shit and worse, the DB rack is never ever in order. Youll find 100dbs among the 20lbs.

Always glad to help. If you do have any questions, let me know.

I can't complain about my gym. It's mostly full of good people. They usually put DBs away, rerack plates, and clean benches after use.

 

[DOMS]

Trying this 5/3/1 proggie... well see.

Bench 65%, 75%, 85% of 335max.
220lbs for 5 reps
250lbs for 5 reps
285lbs for 5 reps (full recovery, which was not long)

DB Press
50lb DBs for, really? 5x15 (60 sec RI)

Marching Lunges
40 or 45lb DBs for 4 sets, 20 total steps (~90 sec RI)

Dips supersetted w/ close grip push ups
2x10

Static Stretched


MMMMmmmmok. Its ok. well see how this pans out, but I better do 55lb DBs next time. It actually did get hard, but too much of a breeze until then.
The lunges were killer and I am pretty sure I did 45s. So, do 45s again.

Why do you think your DB bench was so far below your BB bench? Any pain?

 

[AKIRA]

Its the volume 5/3/1 demands. You bust ass for low reps then 5x12-15. Ive not done that much volume in years, so I aimed low.


Weighted Chins (said my max was 100lbs)
65% = 65lbs for 5 reps
75% = 75lbs for 5 reps
85% = 85lbs for 5 reps (~75-90 sec RI; no staps)

Pullups
BW for 4 sets, 12 reps (~60 sec RI; failures everywhere. Fuck 5 sets and extra fuck 15 reps)

Squats
225lbs for 4 sets, 10 reps (60+ sec RI)

Neutral Grip Pullupx 2x10
~supersetted w~
40lb Cable curls 2x10 (60 sec RI; curls needed FRs)

Static Stretched


Shouldve done arnold press... Or not, its nothing to worry about. Accessory shit can be cycled. Anyway, the max for pullups is actually more than 100lbs, but I couldnt see myself doing heavy chinups for 5 reps.

The BW pulls were ridiculous. I looked quite mighty in the mirrors, but this amount of reps suck. I could do lat pulls, but fuuuuuuck that. 4x12 is still pretty high. The squats (which woulda been the arnolds) were quite taxing but I had no RPs in the midst of the squats being the last heavy workout with such high volume.

 

[AKIRA]

Deads (did 405 as a max)
65% = 265lbs for 5 reps
75% = 305lbs for 5 reps
85% = 345lbs for 5 reps (~90 sec RI)

GMs
135lbs for 5 x 12 reps (60 sec RI)

Arnold Press
45lb DBs for 4 x 10 reps (60 sec RI; mightve been 5 sets)

Calf Press
Seated Calf
Looked at bush

Static Stretched


On the 3rd set, the 85% one, I did a rep then stood up. Maybe had 10 sec in between each rep. Not sure if this is bad, but its 5 true dead lifts.

The accessory work was casual. Not much to say about it. For the deads, they are the focus and I am always going to be careful with them.

 

[heavylifting1]

Not bad at all great work AKIRA!

Deads (did 405 as a max)
65% = 265lbs for 5 reps
75% = 305lbs for 5 reps
85% = 345lbs for 5 reps (~90 sec RI)

GMs
135lbs for 5 x 12 reps (60 sec RI)

Arnold Press
45lb DBs for 4 x 10 reps (60 sec RI; mightve been 5 sets)

Calf Press
Seated Calf
Looked at bush

Static Stretched


On the 3rd set, the 85% one, I did a rep then stood up. Maybe had 10 sec in between each rep. Not sure if this is bad, but its 5 true dead lifts.

The accessory work was casual. Not much to say about it. For the deads, they are the focus and I am always going to be careful with them.

 

[AKIRA]

Bench
70% =235lbs for 3 reps
80% =270lbs for 3 reps
90% =300lbs for 3 reps (90 sec RI)

DB press
60lb DBs for 5x15 (75 sec RI)

Marching DB Lunges
45lb DBs for 4x10 (full recovery; RP on last set)

BW dips 3x10
~supersetted w~
Close grip push ups 3x10 (30-45 sec RI)

Tri set of abs

Statis Stretched


So 300lbs was hard. I did it. But should this be harder? I went up to 60lb dbs and I could fo to 65s. Not much to say about everything else cuz it was all a bitch.

 

[AKIRA]

Weighted Chins (said my max was 100lbs)
70% = 70lbs for 3 reps
80% = 80lbs for 3 reps
90% = 90lbs for 3 reps (~75-90 sec RI; no staps)

Chinups
BW for 5 sets, 10 reps (~60 sec RI; RP on last set at 7)

Squats
225lbs for 4 sets, 10 reps (60+ sec RI)

Reverse Curls
50lbs for 3x12 (45 sec RI)

Static Stretched


Squats are good where they are during now.

The pullups were getting fuckind hard, despite the low volume. Perhaps I needed straps cuz the ROM was flawed.
I did chins instead of pulls in the event of overtraining. Adjusted the volume to limit failures.

 

[AKIRA]

Deads (did 405 as a max)
70% = 285lbs for 3 reps
80% = 325lbs for 3 reps
90% = 365lbs for 3 reps (~90 sec RI)

GMs
135lbs for 5 x 12 reps (60 sec RI)

Arnold Press
45lb DBs for 5 x 10 reps (60-75 sec RI; RPed on last one)

Calf Press

Static Stretched


Felt strong as fuck. Love low reps.

 

[AKIRA]

Bench 5/3/1
75% = 250lbs for 5 reps
85% = 285lbs for 3 reps
95% = 320lbs for 1 rep

DB Bench
65lb DBs for 5x15 (60 sec RI)

Marching DB Lunges
45lb DBs for 4x10 (90+ sec RI)

Dips super setted w/ pushups
3x12

Static Stretched


So I guess my 335max is humble? 320 wasnt hard, but it isnt a 100% effort... Anyway, next week is deload.

So a word about supplementation..

I have been using Ignite 2 for a while, but since it has lost just about all its luster, Ive been using a sample pack of this, a sample pack of that. Today I used c4. Now, I am familiar with c4, but I remember being annoyed with it. The shit just engulfs your muscles with so much blood, that you cant move shit! You burn and it does what it is supposed to, but if youre not able to complete an exercise without feeling like you just arent strong enough or energized enough, in other words, if its not YOU, then then supplementation sucks for reps.

 

[AKIRA]

Weighted Chins (said my max was 100lbs)
75% = 75lbs for 5 reps
85% = 85lbs for 3 reps
95% = 95lbs for 1 rep (~90 sec RI; straps)

Neutral Grip Chinups
BW for 5 sets, 10 reps (~60 sec RI; RP on last set at 8)

Squats
225lbs for 4 sets, 10 reps (60+ sec RI)


Tri Set
45lb DB rows 3x6
40lb DB Preacher curl 3x6
30lb DB Preacher negative curl 3x5

Reverse Curls
40lbs for 3x12 (30 sec RI)

Static Stretched


God damn today was hard. I worked out on an ECA stack and SAA. Let me tell you, these SAAs are just as good as BCAAs. Not worth the extra money.

The pullups were strapped and they were easy. 100lbs is not my max afterall. The chins werent chins. I had to resort to neutrals and its ok. Still needed a RP.

The squats were torture today tho. Took forever.

 

[AKIRA]

Deads (did 405 as a max)
75% = 305lbs for 5 reps
85% = 345lbs for 3 reps
95% = 385lbs for 1 rep (~90 sec RI; 385 was strapped)

GMs
135lbs for 5 x 12 reps (60 sec RI)

Arnold Press
45lb DBs for 4 x 12 reps (60 sec RI; RPed on last one)

Calf Press
~supersetted w/~
25lb Scaptions

Static Stretched


Not bad, not bad. I think I am bitching out, honestly. Either way, it was a little scary pulling that shit up. But...no pain!

God dammit! I did more reps on the arnolds, but I didnt think I was doing 5 sets! Shit!

I did a lot of scaptions today with a lot of calves. Maybe now my arms wont look like big stupid tubes.

 

[AKIRA]

Bench (deload)
135 x 5
170 x 5
205 x 5 (Is this shit serious)

DB press
65lb DBs 5x15 (60 sec RI)

Marching lunges
45lb DBs for 11 reps (2 min RI)

Giant set
2 sets of pushing
2 sets of spine flexes
Planks

Static Stretched


Fuck deloads. I really hope there is a function to it cuz bench was a joke.

The other things were fine. I gave lunges 2 extra steps and a lil more recovery. Legs get too engulfed with fluid that it limits me.
The giant set was leg raises, pushdowns, cable crunches, pushups, planks.

 

[AKIRA]

Deads
165lbs for 5 reps
205lbs for 5 reps
245lbs for 5 reps

GMs
135lbs for 5x12 (60sec RI)

Arnold press
45lb DBs for 5x12 (60 sec RI; 2 RPs in last 2 sets)

Seated calf (3 plates)
supersetted w
25lb lat db raises 3x8

Weak stretches


Another lousy deadlift. Arnolds had five sets like they needed. Much better but i had an RP in the last 2 sets.

 

[AKIRA]

Weighted Pullups
40lbs for 5 reps
50lbs for 5 reps
60lbs for 5 reps

Neutral Grip Pullups
BW for 5x10 (~60 sec RI; NO RPs!)

Squats
225lbs for 5x10 reps (60-90 sec RI)

Drop set of Preacher DB curls

Static Stretched


Last of the deload. Thank god. Not much to add. I may switch up accessory work.

 

[AKIRA]

Bench with a 345 max
65% = 225lbs x 5
75% = 260lbs x 5
85% = 295lbs x 5 (75 sec ri)

Flat db press
70lb dbs for 5x15 (60 sec ri)

Marching lunges
45lb dbs for 5x10 (2min ri)

Drop sets of skullcrushers

Static Stretched


Got some good numbers with a ten pound max increase. Even went up in the db presses. Those lunges..ufh. had a rp in the new, 5th set.

 

[AKIRA]

Deads (did 420 as a max)
65% = 275lbs for 5 reps
75% = 315lbs for 5 reps
85% = 350lbs for 5 reps (~2 min RI)

GMs
145lbs for 5 x 12 reps (60 sec RI)

Arnold Press
45lb DBs for 5 x 12 reps (60-75 sec RI; RPed on last 3 sets)

Calf Press
Scaptions
Calf Press

Single legged RDLs

Static Stretched


Felt great today after a few days off. Some ladies helped my motivation.

 

[AKIRA]

Weighted Pullups max @ 105
70lbs for 5 reps
80lbs for 5 reps
90lbs for 5 reps, failed at 3

Chinups
BW for 5x12 (~60 sec RI; RPs!)

Squats
225lbs for 5x12 reps (60-90 sec RI; 3rd set was 10 reps)

Reverse EZ Bar curl 50lbs x 10
DB Curl 30lbs x 10
EZ Bar Row 50lbs x 10 for 2 sets

Static Stretched


Had some failures. Had some RPs. I got up early, did some traveling, sweat a lot at work, I was lucky to even show up. In any case, I was strapped on my last pullups, but I did fail and tried to do another rep, but nope. Come to think of it, I failed at 4.

The chins were not neutrals cuz of the chosen bar. I went up to 12 and I started doing RPs on the 3rd set.

The squats were nifty. I thought, RPs or not, get 12. When I only did 10 on the 3rd set, I just rested more for the next 2 sets.

 

[AKIRA]

Bench with a 345 max
70% = 240lbs x 3
80% = 275lbs x 3
90% = 310lbs x 3 (75 sec ri)

Flat db press
70lb dbs for 5x15 (60 sec ri)

Marching lunges
45lb dbs for 5x10 (2min ri)

Static Stretched


Getting difficult! I did pretty good, but I thought Id do better for not being hung on a saturday. Skipped accessory work cuz of work.

 

[AKIRA]

Deads (did 420 as a max)
70% = 295lbs for 3 reps
80% = 335lbs for 3 reps
90% = 380lbs for 3 reps (~2 min RI)

GMs
135lbs for 5 x 12-15 reps (60 sec RI)

Arnold Press
45lb DBs for 5 x 10 reps (60 sec RI)

Tri Set
Seated Calf
DB Lat Raise
Calf Press

Single legged RDLs

Static Stretched


I was strapped for 335lbs on. Solid lifts, even though I was nervous. The GMs went back down cuz, well, why do they need to get better? I did the 1st 3 sets with 15 reps and the last 2 with 12 reps. Most likely coulda done 15 the whole time.

Dropped down to 10 reps on arnolds cuz of all the RPs last time. Twas also less than 60 sec at times.

 

[AKIRA]

Had to start over. On Jun 4th I had an HEMERROIDECTOMY. Today was my first full day back.





Bench with a 340 max
65% = 220lbs x 5
75% = 255lbs x 5
85% = 290lbs x 3 (75 sec RI?; gave up after the 3rd rep)

Flat db press
70lb dbs for 5x10 (30 sec ri)

Marching lunges
30lb dbs for 4x10 (2min ri)

Tri Set
Cable Pushdowns
Cable Crunches
Diamond Pushups

Static Stretched


Felt my asshole come out in that hard set. That scared me and something popped in my back. Ugh. Nice try though.
I adjusted accordingly and it was quite interesting. I suffered from OMS and I know this was a weight that had been reduced. Found it interesting that I was well aware of my fatigue with the DBs on both movements, even though they were lighter and less volumized.