Lets see what this muscle can do..

[AKIRA]

3 days ago
Weighted Pullups
60lbs for 5 reps
70lbs for 5 reps
80lbs for 5 reps (full recovery; RPs; strapped)

Chinups
BW for 5 sets, 10 reps (lost of RPs; ~60 secRI)

Alternating Arm curls (the staple)
Single DB Preacher Curls

Static Stretched


I skipped squats cuz I dont know if my asshole was ready. Silly loss of endurance with the chin ups and the weighted was pretty bad as well. I went below the 65%, 75%, 85% template and it still sucked.


Deads (post hemmeroidectomy surgery)
185lbs for 5 reps
225lbs for 5 reps
245lbs for 5 reps
275lbs for 5 reps (~2 min RI)

GMs
135lbs for 5 x 12 reps (45-60 sec RI)

Arnold Press
35lb DBs for 5 x 12 reps (60 sec RI; RP at 9th rep on last set)

Single Legged RDL
~superset~
Calf Press

Seated Calf
~superset~
DB Lat Raise

Static Stretched


Deads were a feeling out process. No problem.

The rest was hard and I had to push myself. I was out of breath, losing strength. Again, very interesting to see such a change.

 

[AKIRA]

Bench
65% 220lbs x 5
75% 250lbs x 5
85% 290lbs x 5 (90 sec ri?)

DB Press
65lbs for 5x15 (60 sec ri?)

Marching DB lunges
35lbs for 5x10 (full recovery)

Giant set
Leg raises
Diamond pushups
Planks
Cable pushdows
Cable crunches

Forgot to stretch!


I was training someone today so rests werent done perfectly. Twas a solid workout tho. My bench was spotted and it was spotted too much..

 

[AKIRA]

Deads (did 400 as a max)
65% = 260lbs for 5 reps
75% = 300lbs for 5 reps
85% = 360lbs for 5 reps (~2 min RI)

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

Arnold Press
40lb DBs for 5 x 12 reps (60 sec RI; 1 RP)

Tri Set
Seated Calf
DB Lat Raise
Calf Press


Static Stretched



Still training the rookie. I managed to do pretty well though. I am trying to get back into the swing of things, so these numbers are satisfactory.

 

[AKIRA]

Weighted Pullups
65lbs for 3 reps
75lbs for 3 reps
85lbs for 3 reps (full recovery; strapped)

Chinups
BW for 5 sets, 10 reps (not as many RPs; ~60 secRI)

Squat
225lbs for 4x10 (60 sec - full recovery; needed a RP in the 4th set, ditched the 5th)

EZ Bar curl
EZ bar reverse curl
Alternating Arm curls w rows

Static Stretched


Never noticed my surgery. Anyway, I am doing the pullups with a 95lb max. I did better today than last time, but I am just terrible at endurance right now. The chins got better, but the squats were dreadful. Theyre coming around though.

 

[AKIRA]

Bench
235x3
270x3
300x3 (2 min ri)

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

Density pushup lvl 3

 

[AKIRA]

Deads (did 400 as a max)
70% = 280lbs for 3 reps
80% = 320lbs for 3 reps
90% = 360lbs for 3 reps (~2 min RI; last set was strapped)

GMs
135lbs for 5 x 12 reps (60 sec RI; first 2 sets were 15 reps)

Arnold Press
30lb DBs for 5 x 15 reps (60 sec RI; 1 RP)

100lb DBs 30 sec Static Holds
Seated Calf x 4



Static Stretched


Ok last week, I mustve done 340lbs cuz 360lbs was almost not completed. Ive not felt without strength in deads in a while. Perhaps it was just me today, but this weight was the heaviest a deadlift has ever felt.
GMs had more reps as did Arnolds. Just wanted to burnout really. I ended up doing 4 sets of holds that were supersetted w seated calves. The last couple sets were hardly 30 sec.

 

[AKIRA]

Weighted pullups
65lbs x 3
75lbs x 3
85lbs x 3 (full recovery; strapped)

Chins
BW for 5x10 (75 sec ri)

Squats
225lbs for 5x10 (60+ sec ri)

Tri set
Row
Calf press
Db curl for 4 sets

Stretched


Finding a max for my client on both squats and pullups screwed up my rests.

 

[AKIRA]

Bench
250lbs x 5
285lbs x 3
320lbs x 1 (full recovery)

Flat db press
75lb dbs for 5x15 (60+ sec ri)

Superset
Rope pushdown
Rope crunch x 4

Stretched


Not bad at all. And I felt shitty. I skipped lunges cuz it would've been 3x in a row.

 

[AKIRA]

Deads (did 400 as a max)
75% = 300lbs for 5 reps
85% = 340lbs for 3 reps
95% = 380lbs for 1 rep (~2 min RI; last 2 sets were strapped)

GMs
135lbs for 5 x 13 reps (60 sec RI)

Arnold Press
40lb DBs for 5 x 10 reps (60 sec RI)

110lb DBs 30 sec Static Holds
15lb DB lat raises x 4


Static Stretched


Not bad eh? I skipped calves cuz theyre sore. I also did 13 reps, yes 13 on GMs. Arnolds went back up cuz I cant make a decision.

 

[AKIRA]

Weighted pullups (90lbs as a max)
65lbs x 5
75lbs x 3
85lbs x 1 (full recovery; strapped)

Chins
BW for 5x10-12 (60 sec ri; first s2 sets had 12 reps, but I needed RPs in the last 2 sets)

Squats
225lbs for 4x10 (full recovery; 1st set had 12 reps; felt cramps in my left quad)

Drop set
Db curl for 3 sets


90lbs was a snap max. I was even strapped. However, shit caught up and I was just fucked on the squats. Theyre always hard, but I needed more time to recover and my quad was scaring me. Dehydrated?

 

[AKIRA]

Bench
135lbs x 5
170lbs x 5
200lbs x 5 (full recovery)

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

Marching DB Lunges
35lb DBs for 4 sets, 10 steps (full recovery)

Triset
Rope pushdown
Scaptions
Diamond pushups

Stretched


Deload week. Bitch week.

 

[AKIRA]

Deloads suck

Deads
160x5
200x5
240x5

GMs
135lbs for 5x15 (60 sec RI)

Standing Arnold Press
30lb DBs for 5x15 (60 sec RI)

Calf Press
Ab shit

Stretched


Left work and wanted to get tired. Hard to do with deloads and with the hot girl next to me, I sure didnt look like a badass. Anyway, I did increase the volume and yes I did the arnolds standing. I feel deloads should have different accessory too.

 

[AKIRA]

Deloads

Weighted Pullup
35lbs x 5
45lbs x 5
55lbs x 5

Wide Grip Pullups
BW for 5x10 (60 sec RI; RPed a lot)

Negative Chins
Drop set of curls
superset of Reverse Curls and Rows

Stretched


Its a deload week. I skipped squats cuz I am still sore from yesterday,.

 

[AKIRA]

Bench (340lb max)
220lbs x 5
255lbs x 5
290lbs x 5 (2 min)

Flat DB Press
80lb dbs 5x15 (60 sec ri; 3rd set was 12, 4th was 11, 5th 7 rped then 12)

Marching db lunge
40lb dbs for 4 x 10 ( full recovery)

Close grip bench 4 x 10

Stretched


After feeling like utter shit this morning, takinh 3 excedrins and 5 advils, I was pleased w this shit. Regardless of the db presses, this was a decent day.

 

[AKIRA]

God dammit

Deads with 410 as a max
240lbs for 5 reps
305lbs for 5 reps
350lbs for 2.5 reps (POP in my motherfucking back)

Arnold Press
40lb DBs for 5 x 10 (60 sec RI)

Single Legged RDLs

Calf Pres
supersetted w
Scaptions

Stretched


Jesus christ, I was 100% today! What the fuck?! I just cant do repped deads. I adjusted the fucking bar, re strapped, and on the 3rd rep, I felt a pop and I dropped the weight. Scared shitless and sweating from fear, I reracked everything and continued on....so my disc is ok? How the fuck.

 

[AKIRA]

Bench (340lb max)
240lbs x 3
270lbs x 3
305lbs x 3 (2 min)

Flat DB Press
80lb dbs 5x15 (~60 sec ri)

Marching db lunge
40lb dbs for 4 x 10 ( full recovery)


Stretched


I was working out with a client so the rests are longer than usual. I wanted to aim for 5 sets of the lunges, but he got sick.

 

[AKIRA]

Weighted Pullup (100 max)
65lbs x 5
75lbs x 5
85lbs x 5 (last 2 reps were a pain in the ass)

Wide Grip Pullups
BW for 5x10 (75 sec RI; 1 RP)

Squats
225lbs for 10 x 3 (30 sec RI)

30lb DB Curls
~supersetted w~
90lb EZ bar row

50lb Reverse EZ Bar Curl

Stretched


Took it easy on my lower back. Nice workout.

 

[AKIRA]

Bench (340lb max)
255lbs x 5
290lbs x 3
325lbs x 1 (2 min)

Flat DB Press
80lb dbs 5x15 (60-75 sec ri; last 2 sets had 1 RP)

Caveman

Stretched


Had a very good bench, not so DB bench, but I tried my kettlebell caveman again and holy shit have I lost some steam. I was using a 20kg KB and moving quite slowly. Cant wait for this to improve.

 

[AKIRA]

P/RR/S is back. Done in a push pull legx2 regime.

Yates Row
185lbs 4x6 (full recovery; shit tempo)

DB Row
100lb DBs for 6 reps
95lb DBs 2x6 (full recovery; shit tempo)

Weighted Pullups
25lbs 2x6 (full recovery; shit tempo; needed some jumps on last 2 reps)

1 Caveman

Stretched


Power has some shit tempo as anyone would know. 5 second negatives limit your intensity. Either way, I followed suit and did what I could. 100lb DBs were too heavy and they were strapped. Yates can go up 5lbs or so. Pullups were fucked cuz they were at the end.

 

[AKIRA]

Squat (5 sec negs)
225lbs for 4x3
245lbs for 4x3

Marching Lunges (negs?)
40lb DBs for 3x12 steps

Caveman
More KB Work

Calf Press
4 plates on each side 5x10

Static Stretched


I almost thought my back would give out. Jesus, must I be nervous every time I workout now?! What the fuck! Anyway, I opted to do 8x3 with the negatives in the Power template. Negatives are stupid. Really. Why is it here? Anyway, the lunges were negative as much as they could be, but they were 2-4 seconds.

Caveman was great.

 

[AKIRA]

Bench
225 for 4x6 (full recovery)

Flat DB Press
100lb dbs for 6
105lb dbs for 2x6 (full recovery)

Standing oh db press
30lb dbs for 6
40lb dbs for 2x6 (full recovery)

Rope cable pushdowns

Stretched


Again 5 second negatives. WHY. This "power" week is hardly powerful with these eccentrics.

 

[AKIRA]

Conventional Deads
Lots of Warm ups
275lbs for 10x1 (full recovery...30 sec)

Single Legged RDLs
45lb DBs for 3x6 (45 sec RI?)

Single Legged RDLs (1 DB)
30lb DB for 4x6 (30 sec RI?)

Seated Calf
2 plates for 4x10 (30 sec RI; negs)

Calf Press
4 plates on each side for 4x10 (30 sec RI; negs, RPs)

Stretched


275lbs was fine! Ugh. I was so damn nervous, but singles are great for deads. I then did a shit load of single legged rdls. I usually do them at the end and with 1 DB, but this time I did both.

 

[AKIRA]

Rep Range

Yates Row
185lbs for 4x7 (2 min RI)

DB Row
75lb DBs for 3x10 (2 min RI; 2nd set had 11 reps)

Pullups
BW for 2x12 (2 min RI; tried for 13, but had an RP in 2nd set)

Tri set
Cable Crunches
Cable Rope Curls
Planks

Stretched


This is a bodybuilding rep scheme, no doubt. The 2-1-2 tempo is a bitch. Ive not done this in years so I kinda liked it.

I am gonna have to re do this P/RR/S shit. That tempo is power is stupid. Stay tuned.

 

[AKIRA]

Squats
225lbs for 4x8-9 (2 min RI; 2 sets had 9 reps)

Marching Lunges
35lb DBs for 3x12(2-3min RI)

Calf Press
4 plates on each side for 3x10
3 plates on each side for 3x12 negs

Stretched


I can go up on squats. Lunges...? That was a bitch and I was tethering on 3 min RI.

 

[AKIRA]

Bench
245 for 4x8 (2 min RI; last set had 7 reps)

Flat DB Press
90lb dbs for 3x12 (2-3 min RI; last set had an RP at 10)

OH DB press
35lb dbs for 2x15 (2 min RI; last set had an RP at 11)

Unilateral cable pushdowns

Stretched


Standard tempo for the RR and look, I could do more weight than I did in "Power" week. What a crock of shit.

 

[AKIRA]

Conventional Deads
Lots of Warm ups
225lbs for 4x7 (2 min RI)

Single Legged RDLs
40lb DBs for 3x10 (2 min RI; needed RPs)

Single Legged RDLs (1 DB)
30lb DB for 2x12 (2 min RI?)

Caveman

Seated Calf
2 plates for 5x10 (1 min RI)

Seated Calf
2 plates + 35lbs for 4x8 (1 min RI; no negs)

Stretched


Ugh. Hate doing these for reps. Got fatigued with the conventional but NOTHING compares to the single legged ones. Mother of god is this hard when you rep this shit.

 

[AKIRA]

Drop set them back up
105lb dbs
110lb dbs
115lb dbs for 8x3 (30 sec ri)

Pre exhaustion
25lb db curls for 5x10
90+ lb yates rowd for 5x10 (30-45 sec)

Drop set
Lat pulldowns 2x12

Unilateral cable hammer curls
Drop set

This is too complicated to describe. SHOCK WEEK.

 

[AKIRA]

SHOOOOOOOCK

Leg Press
Drop set into pyramids. Too complicated to list, just know I was hurting.

Hack Squat .5 and 1 reps
1 plate on each side for 5 sets, 10 1.5 reps

Leg Extension
drop sets then back up

Calf Press
3 plates on each side for 2 sets, 12.5 reps

Stretched


On the leg press I started with 4 plates on each side, did 10, then 3 plates and a 25, did 10, and so on and so forth until doing 10 reps of 2 plates on each side. Then, I went back up, but skipping the 25lb plates. I did this 3x.

The hack squat is out of gopro's gig. I went half way down, back up, then all the way down for a full rep. I did that 5x10 and it was fucking brutal.

Leg extensions was like the leg press. I drop setted then went back up. Again, full fuck wad. I hardly walked after this.

 

[AKIRA]

SHOCK WEEK

Pre exhaustion
25lb Db Flies 4x6
205lb Bench 4x6 (30-45 sec RI; last bench needed an RP!)

Pre exhaustion
25lb Db skulcrushers 4x6
35lb DB OH Press 4x6 (30 sec RI; last set had 8 reps)

Drop set
Hammer Strength Chest Press....it was a fucking Mess

Drop Set
Hammer Strength Shoulder Press...another fucking mess.

Superset
80, 70, 60lb pushdowns
Pushup then close grip push up

Stretched


Look, this was a cluster fuck. I could hardly press anything at the end so mission very accomplished.

 

[AKIRA]

Power, true tempo

Squats
warm ups
275lbs for 4x3 (full recovery)

DB Lunges
50lb DBs for 3x12 (full rec)

Seated Calf
3 plates + 10lbs for 3x10 (45 sec RI)

Shit was too light. I am ok with accepting that I bitched out but its nice to see that this weight still felt easy. I am not used to being able to rest so long.