Lets see what this muscle can do..

[AKIRA]

Bench
315lbs for 2, 3, 3 (full rec; spotted on the 3rd reps)

Tbars
4 plates + 10lbs for 3x3 (full rec; added 10lbs on last 2 sets)

Flat DB Press
125lb DBs for 5x5 (90 sec -2 min?)

Unilateral HS Row
4 plates for 5x5 (90 sec RI?)

Stretched


How much longer is 315 going to be a bitch? Fucking 10 years now. Anyway, no cheating cuz of the spot.
Both rows were easy.
I did some DB ground based squats to prep my back for the DB Presses. I did them in between the tbar rows, so you can say I did some extra work.
I thought this shithole had 130lb DBs?

 

[AlphaStrength50]

nice workman

Sent from my SGH-T989 using Tapatalk

 

[AKIRA]

Conventional deads
365lbs 3x1 (full recovery)

Rack deads
375lbs 5x3 (full recovery)

Romanian deads
325lbs 3x5 (full recovery; strapped)

Gms
185lbs 5x5 (full recovery which was less than 90 sec)

Seated calf
4 plates for 6x6 (45-60 sec )

Stretched


Ok well this wasn't easy but it wasn't really hard. At all. Seeing as how I did a lot of stuff afterward, it again makes me think I'm holding myself back.

 

[AKIRA]

Weighted Chins
110lbs for 3x3 (2 min+ RI)

Standing OH BB Press
195lbs for 3x3 (2 min+ RI; PR)

Wide Lat Pulldowns
235lbs for 3x5 (90 sec RI)

Seated OH DB Press
95lb DBs for 3x5 (90sec-2 min RI)

Pyramid of KB Clean & Press

Stretched


No caffeine, just BCAAs and D-Aspartic Acid today. Plus, I was really tired or down in the dumps or whatever the fuck. I just took my time today, gave less of a shit and did better everywhere. I was lucky enough to get a lat pulldown and a seat for db presses. The DB Presses were the only ones that felt failure. Yes thats right, the Standing OH Presses were so awesome that I couldve went up. The lat pulls were hard but I kept form and the chins werent supposed to be increased. Instead I wanted to do 105lbs for 3x5 or 5x3. Spur of the moment thing I guess.

Oh and I told a kid he could not use the KB for shrugs. Yes, I said for shrugs? NO.

 

[AKIRA]

March of the fucking lunges...

Marching DB Lunges
65lb DBs for 4x24 steps (2 min RI; finished the distance traveled; RPs)

Unilateral Leg Press
6 plates for 5x12 (90 sec RI)

Leg Press
6 plates + 25lbs for 4x12 (90 sec RI)

Loose KB Work

Stretched


RPs? 2 within sets from 2-4th sets on? Eh. Fine. I made sure to travel the whole pathway no matter what. Last time I bitched out.
I focused on work on the leg press today since I had it available.

 

[AKIRA]

Reps while hung

T-bar Row
2 plates + 25lbs for 2x12
2 plates + 35lbs for 2x12 (90 sec-2 min RI; neutral)

Flat DB Press
105lb DBs for 4x12(90 sec RI; 1 RP at 7 on the 3rd, RP again in 4th set; failed at 11)

Seated Neutral Grip Row
180lbs for 5x10 (90 sec RI; 2 fucking RPs on the 4th & 5th set and a failure)

Weighted Dips
1 plates 5x10 (75 sec RI)

Stretched


Today was supposed to be a HIIT day at the stadium but it was raining and I was hung over. I opted to do a rep day instead. Now, I have tennis elbow and I have to wear a strap. It does help indeed. However, Ive discovered that supinated grip really agitates it, so chins, curls, everything has got to change.

Anyway, I did what I could which is saying a lot because I was not feeling well. Dont care about the RPs, but I failed on the presses and the 2nd rows. Seriously, why the fuck are the seated rows so hard?

 

[AKIRA]

Conventional Deads
255lbs for 4x10 (2 min RI; 4th set had straps)

Romanian Deads
265lbs for 4x12 (2 min RI; strapped; 4th set had 2 RPs?)

GMs
135lbs for 2x15 (2 min RI)

Stretched


Man, eating McDonalds for lunch today fucked me up. Youd think the extra calories would fuel my workout but my left hand lost grip in the 1st set, 2nd & 3rd set completely, which required a reset. 10lbs heavier shouldnt do shit! Anyway, once I got to romanians, I was legitimately running out of steam. I had to rerack the weight 2x. I couldve plowed through but I didnt want to be fucking around with this weight on this exercise, especially since I was doing so oddly.

I needed 2 min for the GMs? No wonder why I got the fuck out after this.

 

[AKIRA]

Chins
BW for 4x12 (90 sec RI; needed 2 RPs at the end; pronated grip)

Seated OH DB Press
65lb DBs for 4x12 (90 sec RI)

Lat Pulldown
180lbs for 2x10 (wide grip; 75 sec RI)
180lbs for 10 reps (switched to neutral)
170lbs for 2x10 (75 sec RI; needed 1 RP on the 5th)

Standing OH DB Press, Neutral
40lb DBs for 5x10 (75 sec RI)

Caveman x 2

Stretched


Tennis elbow was bad today. Dont do neutral grip OH Presses! These days are actually the worst. This may be a sign of stopping upper horizontal/vertical. Lots of strength loss today too.

 

[AKIRA]

Marching DB Lunges
45lb DBs for 4x12+steps (60-75 sec RI)

Squats
275lbs for 5x5 (2 min RI?)

Weak Caveman

Stretched


Just doing what I can while my elbow rehabs. Not sure why I did lunges before squats but it felt odd as fuck.

 

[AKIRA]

Conventional Deads
275lbs for 8x3 (45 sec RI;

Romanian Deads
295lbs for 5x5 (45-60 sec RI; strapped)

Rack Deads
275lbs for 3x10 (30 sec RI)

Caveman

Tennis Elbow rehab

Stretched


Thank god my elbow doesnt get affected by deads. Anyway, shooting the shit around with this really. Staying somewhat heavy, I dont know. I think all of these should be over 300, but I think 275lbs for more than 1 rep at a time is sort of new for me.

 

[AKIRA]

Squats
275lbs 8x3 (45 sec ri)

Marching db lunges
60lb dbs 5x5 steps each (45 sec ri)

Unilateral leg press
4 plates for 3x10 (45 sec ri)

Stretched


Fucking left my theraban at the uf gym. Didn't putt my name on it so I've got a battle on my hands.

Anyway, back felt tight today and it scared me. Jesus, when will this end.

 

[AKIRA]

Conventional deads
245lbs for 8x3 (30 sec )

Romanian deads
255lbs for.5x5 (30 sec ri; strapped)

Rack deads
275lbs for.3x10 (30 sec)

Rehab
Stretched


Wasn't feeling safe today. Still great sweat cuz if the rests.

 

[AKIRA]

Squats
295lbs 8x3 (30 sec ri)

Marching db lunges
50lb dbs 5x5 steps each (30 sec ri)

Caveman w 5 compounds!

Elbow rehab

Stretched


What bad back?! God damn it felt good to not be scared today, homie!

 

[AKIRA]

Conventional Deads singles
315lbs for 7 reps

Romanian (deadlifting into position)
275lbs for 5x5 (30-45 sec RI)

Rack Deads
315lbs for 2x5
335lbs for 4x5 (30 sec RI)

Elbow rehab

Stretched


Ahh. A solid day. No back problems, nothing! And its in the evening again. Perhaps the morning isnt suited for deads. I shouldve done more with the racks, but I didnt want to push my luck after the romanians. I dont ever conventionally deadlift them into position. I always have a rack of some sort. Not so lucky today.

 

[AKIRA]

Marching db lunges
85lb dbs for 5 steps
90lb dbs for 4x5 steps (45 sec-2 min ri)

Pyramid set unilateral leg press
3 plates then 2 then 1 on each side. Then back up, 5 reps each leg

Drop set unilateral leg press
4 plates on each side until it was 1 plate for 8 reps each

HIIT x 2 w kettlebells

Elbow rehab

Stretched


The first exercise went up in rests after each set cuz, well, I needed it!

The leg press stuff was just filler. Needed to switch shit up.

 

[AKIRA]

Conventional deads
295lbs 8x3 (30-45 sec)

Romanian deads
275lbs 5x5 (30-45 sec ri; strapped)

Rack deads
315lbs for 3x8 (45 sec ri)

Elbow rehab

Stadium circuit


Today was great. Nothing to add really.

 

[AKIRA]

Squats
305lbs 8x3 (45 sec ri)

Heavy Marching db lunges
75lb dbs 8x3 steps each (30 sec ri)

Light Marching db lunges
35lb dbs 3x10 steps each (60 sec ri)

Caveman

Elbow rehab

Stretched


Very good day. I am fucking spent. The caveman was lousy because my legs were shot. Havent felt that way in months.

 

[AKIRA]

Eccentrics!!! All workouts except isolated have 5 sec negs.

Bench (no pain)
135 lbs for 2x10
185lbs for 3x8 (60 sec ri)

Flat neutral db press (no pain)
50lb dbs for 3x10 (60 sec ri)

Unilateral standing oh db press (lil pain)
30lb dbs 3x12 (60 sec )

Db flies (no pain)
20lb dbs for 3x15 (30 sec ri)

Db skull crushers
20lb dbs for w sets, 15 then 20 (30 sec ri)

Elbow rehab

Stretched


Only pain I felt was on the overheads, just slighlty past extension into flexion. And it hurt in the lateral area, not the medial.

Had slight pain in medial area when stretching the right lats, vertically.

 

[AKIRA]

Conventional deads
300lbs 8x3 (30-30 sec)

Romanian deads
280lbs 5x5 (30-60 sec ri; strapped)

Rack deads
335lbs for 3x10 (75 sec ri)

Caveman

Elbow rehab


I went up slightly today everywhere. Ill do singles next time. The Racks sucked cuz the lowest point at UF is at my knees....no, above them!

 

[AKIRA]

Pullups, pronated grip
BW for 4x6 (60 sec RI; little pain)

Neutral Grip DB Rows
60lb DBs for 3x10 (60-75 sec RI; no pain)

Unilateral lat pulldown, supinated grip
60lbs for 2x12 (60 sec RI; little to no pain)

Unilateral Cable Row, neutral grip
45lbs for 2x12 (60 sec RI; no pain)

Concentrated curls, supinated
25lb DBs for 2x10 (30 sec RI, no pain?)

Concentrated Hammer Curls
25lb DBs for 2x10 (30 sec RI; did 12 on the 2nd set)

Elbow rehab

Stretched


Ok, verticals may have to be ditched because I had virtually no pain with the horizontals. Everything else was just burn central.

 

[AKIRA]

Squats
305lbs for 3x3 (60 sec RI)

Marching DB Lunges
70lb DBs for 4x5 (75 sec RI; failed)

Marching BB Lunges
50lb bar for 2x10 (60 sec RI)

Stadium

Look, today sucked because of PhD Wired pre workout. I thought I was going to pass out 2x. This shit ruined my workout. Total waste of a day I was looking forward to.

 

[AKIRA]

Bench
225lbs 3x8 (75-90 sec ri; 2 rps)

Alternating neutral db press
60lb dbs 3x10 (75 sec ri; 2 rps)

Db flies
30lb dbs for 2x12 (45 sec ri)

Unilateral oh db press
30lb dbs for 2x12 (45 sec ri)

Unilateral db skullcrusher
30lb dbs 2x15 (45 sec ri)

Elbow rehab

Stretched


Once again, this phd wired shit fucked me. Ive got the perfect synopsis. Picture reaching your maximum heart rate at 40 beats lower! Never using it again.

 

[AKIRA]

Conventional deads
305lbs 10x1 (30 sec)

Romanian deads
315lbs 5x5 (60 sec ri; strapped)

Unilateral HIgh Wide Leg Press
1 plate on each side for 3x15 (45 sec RI; Rps)

GMs
135lbs for 2x12 (30 sec RI)

Elbow rehab

Stretched



I am pretty sure last time I did Conventionals that I did 305x3 reps each. Anyway, I was trainging someone and racks didnt fit. All in all, I felt off today. I did play on doing singles, but I shouldve done more than 315 at least.

 

[AKIRA]

Neutral Grip DB Rows
65lb DBs for 3x10 (60 sec RI;some pain)

Unilateral lat pulldown, neutral grip
60?lbs for 3x12 (60 sec RI; little to no pain)

Cable Row, neutral grip
120lbs for 2x12 (60 sec RI; no pain)

Concentrated curls, supinated
20lb DBs for 2x15 (30 sec RI, no pain; FRs)

Concentrated Hammer Curls
20lb DBs for 2x12 (30 sec RI; FRs)

Face Pulls
100lbs for 2x12 (30 sec RI)

Elbow rehab

Stretched


I had slight pain whenever my elbow was fully extended during DB Rows? The fuck? Then it was the same story for the pulldowns. It was only for the first few reps, then it went away. Ugh. What to do now..

 

[AKIRA]

Marching DB Lunges
75lb DBs for 5x5 (full recovery)

Leg Press
6 plates on each side for 12, 15, 16 reps (full recovery)

Goblet Squat
85lb DB for 2x12 (45 sec RI)

Elbow rehab

Stretched


Lost my Versa Straps?! FUCK. Really, god dammit. Then again I did do 75lb lunges with no straps. I wanted to go heavier! Buuuut 75lb DBs is the heaviest they go at powerhouse upstairs.

The leg press was just a fun little machine. I was training a buddy so I just did what I could without taking all the damn plates downstairs. First time Ive done goblet squats with a dumbbell and it was a bitch! Really, twas!

 

[AKIRA]

Bench
235lbs 4x6 (60 sec ri; lots rps)

Alternating neutral db press
65lb dbs 3x10 (60 sec ri)

Unilateral oh db press
35lb dbs for 3x10 (60 sec ri)

Db flies
35lb dbs for 2x12 (45 sec ri)

Unilateral db skullcrusher
35lb dbs 2x12 (30 sec ri; FRs)

Stretched


I didn't know I could've rested longer. Dammit! The failures weren't that bad then. Thank goodness. Not much else to say. No pain really. Did rehab at work.

 

[AKIRA]

DB Rows
70lb DBs for 3x10 (90 sec RI? really?)

Unilateral Lat pulldown
67.5lbs for 3x10 (90 sec RI)

Seated Row
127.5lbs for 2x12 (75 sec RI)

Latpulldown
127.5lbs for 2x12 for 2x12 (75 sec RI)

Concentration Hammer DB Curls
30lb DBs for 3x10 (45 sec RI; FRs)

Concentration DB Curls
25lb DBs for 2x15 (45 sec RI; regular pace; little pain)

Elbow rehab

Stretch

Stadium circuits


I am fucking exhausted. Pain was much better today. Much, much better.

 

[AKIRA]

Conventional Deads
305lbs for 4x3
275lbs for 4x5

Romanian
315lbs for 8x3

GMs
135lbs for 10 reps
155lbs for 2x10

Elbow rehab

Stretched


I worked out late so I wasnt 100% until the Romanians. I dont know, something about repping that weight didnt sit right with me. I really want to rep this stuff, but I think I may have to taper off if I want to do anything near 5 reps.

Rests were full recovery which came to around 90 sec.

 

[AKIRA]

Back to regular pace

Now its just reps

Bench
225lbs for 3x10 (75-90 sec RI)

Unilateral DB Press
75lb DBs for 3x12 (90 sec RI)

Unilateral OH DB Press
40lb DBs for 3x12 (75 sec RI)

DB Flies
40lb DBs for 4x10 (75 sec RI)

Unilateral DB Skullcrusher
40lb DB for 10 reps (too heavy)
35lb DB for 10 reps (too heavy!)
30lb DB for...none, where the fuck are they?
25lb DB for 2x15 (60 sec RI)

3 pistols
3 Single 45lb DB RDL
6 75lb DB Goblet Jump Squats
x 2

Elbow shit

Stretch shit

Shit


Repped out today and will continue to do so. The unilateral flat presses were a bitch and the flies were too. The flies gave me a bit of pain. Shit!
Oh, the presses were neutral. Luckily the setup gave no pain.

 

[AKIRA]

Squats to 20!
225lbs for 3 sets

BB Static Lunge
135lbs for 3x6 (30 sec RI)

BB Static Lunge
95lbs for 3x10 (60 sec RI)

Close Stanced Leg Press
4 plates for 4x20 (60 sec RI)

Elbow Rehab

Stretched


Ok, first set had an RP at 14, 2nd set had one at 12, and 3rd sets had 1 at 15 and another at 18.
The first lunge was damn hard so I went down to a better weight to rep out. The leg press was just to finish me off.