Lets see what this muscle can do..

[AKIRA]

T-bar Row
2 plates + 25lbs for 3x10 (75 sec RI)

Decline Bench
225lbs for 3x10 (75 sec RI; RP at 7?!)

Unilateral HS Row
2 plates for 4x12 (75 sec RI)

Alternating Incline DB Press
65lb DBs for 4x12 (75 sec RI)

Rear DB Raise
20lb DBs for 3x10 (45 sec RI)

DB Fly
20lb DBs for 3x10 (45 sec RI)

Dips
~ss with~ chins
BW for 2x8 each (30 sec RI)

Elbow

Stretched


Ok, lets go over this piece by piece.

The rows hurt my lower bad a lil and made me nervous. Light ass weight so I am going to chalk this up to just having a bad core today.

Bench was...hard! I will either keep this or do dips. If I do dips then I am back at square one again on picking the weight.

HS Rows were unilateral instead of alternated. I like the alternating, but when I got to this exercise I kind lost interest. Burnt out on it I guess.

The DB presses were alternating cuz well, I couldnt do them unilaterally. BUT! I forgot, I did bilateral presses on sets 4 and 5. Oops. They were actually quite hard.

The flies I wanted to do as a ss, but forgot. Threw in the dips in chins cuz of having left over energy.

 

[AKIRA]

Quads with that pain

Squats
225lbs for 3x10 (90 sec RI)

Hack Squat
1 plate and 25lbs on both sides for 3x12 (75 sec RI)

Static DB Lunge
25lb DBs for 3x5
~ss~
Goblet Squat
45lb DB for 3x5 (60 sec RI)

Stretched


Ugh. This hip pain, kid. I pushed through it and though it was distracting, this high rep shit is taxing. Id go up everywhere, but with the pain, I cant really tell what I can and cant do.

 

[theCaptn']

Keep smashing it ya big Jew!

 

[AKIRA]

Neutral grip pull ups
BW for 4x10 (75-90 sec ri)

Standing oh bb press
135lbs for 4x10 (75-90 sec ri; rp at 6)

Lat pulldown
130lbs for 4x12 (60 sec ri)

Machine oh press
120lbs for 4x12 (60 sec ri)

Unilateral scaption
15lb db for 3x10 (30 sec ri )

Stretched

Sauna 10 min


Much better response to this routine. Felt the presses burning like a mofo. Pulls need a bit more weight but pull ups didnt have a rp. Perhaps its cuz i started with it.

 

[AKIRA]

Conventional Deads
290lbs for 5x3 (75+ sec RI)

Sumo Deads
230lbs for 3x10 (75+ sec RI)

Single Legged DB RDL for 3x5 (25 lb DB)
~ss with~
Goblet Squat for 3x6 (50lb DB)
(45 sec RI)

Stretched


Very nice workout today. Everything felt easy really. Worst part was grip cuz of not using straps.

 

[AKIRA]

Weighted dips
1 plate + 25lbs for 4x10 (75 sec ri; rp at 8)

T bar row
3 plates for 4x10 (75 sec ri )

Incline db press
65lb dbs for 4x12 (75 sec ri )

HS row
2 plates + 10lbs on each side for 4x12 (75 sec ri )

50lb cable face pulls
~ss~
25lb db flies
5x10 (30 sec ri )

Stretched

Sauna 10 min


An rp on dips? Wow. The bars were hurting my hands and distracted me.
T bar was better and i got a slight burn. The hs rows were bilateral and had a major burn.
The incline presses can go up.

Nice to have some burns again. I was out of breath a lot and could've went to 90 sec to rest. Want to remember to do that next time.

 

[AKIRA]

Squats
245lbs for 3x10 (90 sec RI)

Goblet Db Squat
60lb Db for 3x12 (60 sec RI)

Leg Extension
125lbs? for 4x10 (75 sec RI)

Stretched


No Pain today! Well, I took it easy and I cant add more, but lets see how my next couple of days go.

 

[AKIRA]

Standing oh bb press
135lbs for 4x10 (90+ sec ri)

Chin ups
Bw for 4x10 (90+sec ri; 2 rps )

Seated oh machine press or was it a shitty incline press? ???
1 plate + 25lbs on each side for 4x12 (75 sec ri )

Wide lat pulldown
140lbs for 4x12 (75 sec ri )

Db scaptions
15lb dbs for 3x10 (30 sec ri )

Stretched

Sauna 15 min

Washed n waxed car

Switched it again and pulls suffered. Lets see, i didnt have a good warm up and the rps were on the last set at 5 then 8. Great burn.

The oh press was hard but i can go up a bit. Gotta get these rests in.

That machine, man wtf. Ill look for a proper machine next time.

Latpulldowns were PERFECT.

 

[bubble789]

good job, bro. keep it up in new year!

 

[theCaptn']

How do you like the sauna? Any creepy nude guys in there?

 

[AKIRA]

Conventional deads
295lbs for 5x3 (full recovery; strapped )

Sumo deads
230lbs for 3x10 (60+ sec ri )

Stretched


Short day but i was pressed for time.

Yesterday though, i was walking at work and i slowly started to have a hard time seeing. Like i rubbed my eyes and saw stars that never went away. I guessed it was the start of a migraine so i immediately took 3 advil liquid gels. Went away but God damn was it scary. Rattled me enough into today! Fine now.

Oh the work out was easy despite my troubles.

 

[AKIRA]

Weighted dips
1 plate + 25lbs for 4x10 (90 sec ri)

T bar row
3 plates + 10lbs for 4x10 (90 sec ri )

Incline db press
70lb dbs for 4x12 (75-90 sec ri )

HS row
2 plates + 15lbs on each side for 4x12 (75-90 sec ri; RP then failed)

Pushups
~ss~
Face Pulls
2x15 (45 sec ri )

Stretched

Sauna 20 min


Godddddd damn. Today was what we wish for at the Beast Institute! Everything was within or damn near failure. Everything. Cant say any more about it, just a good night.

I did get rid of flies. My shoulder was acting up since the last time and I thought it was either dips or the one exercise that fucks with that socket the most, the fly. Well see.

20 min in the sauna is a BITCH. I almost didnt make it and I did have a sip of water in there which is cheating!

 

[AKIRA]

Squats
255lbs for 3x10 (90+ sec ri)

Goblet db squat
70lb db for 3x12 (75 sec ri )

Leg extension
145lbs for 2x10
Sane shit for 2x12 (60 sec ri )

Stretched
Sauna 13 min


Squats felt tight in my back but it's still easy. Goblet was really easy and leg extension s were easy.

 

[AKIRA]

Standing oh bb press
145lbs for 4x10 (90 sec ri; RP at 7)

Chin ups
Bw for 4x10 (90 sec ri; RP at 8)

Seated oh db press
45lb DBs for 4x12 (75 sec RI)

Wide lat pulldown
140lbs for 4x12 (75 sec ri )

Stretched

Sauna 16 min


Well butter my biscuits. I did the exact same fucking shit for lat pulldowns.
Ok, the RP on the OH BB Press was a bit surprising. The chins were..better. I did RP and only needed 2 but I did 3.
Paid the piper and just did seated oh DB press. Id like a machine, but this was good. Wouldve met failure had I gone past the very last rep.

 

[AKIRA]

Deads
305lbs for 5x3 (75-90+ sec ri )

Sumo deads
235lbs for 3x10 (75+ sec ri )

Ham curl
140? Was it? 145? For 3x15 (60 sec ri )

Stretched


Felt solid as fuck. However i used straps, even for the sumos!

 

[AKIRA]

Weighted dips
1 plate + 30lbs for 4x10 (90 sec ri; Rp at 8?!)

T bar row
3 plates + 15lbs for 4x10 (90 sec ri )

Incline db press
70lb dbs for 4x12 (75 sec ri )

HS row
2 plates + 10lbs on each side for 4x12 (75 sec ri; RP at 8)

Kettlebell work

Pushups
~ss~
Face Pulls
2x15 (30 sec ri )

Stretched


I increased some intensity and had as many RPs. No failures though and kept rests accurate.

 

[AKIRA]

Squats
265lbs for 4x10 (90 sec - full recovery; last set needed 2 RPs )

Goblet db squat
75lb db for 3x15 (75 sec ri )

Leg extension
120lbs for 4x12 (60 sec ri )

Stretched

In sauna now @ 4 min


Squats felt risky but i allow RPs here. That said, as long as im aware of form, i should be ok.
Goblets were hard. Thought of doing just higher reps with 70 but opted for a bit more.

 

[AKIRA]

Standing oh bb press
145lbs for 4x10 (90+ sec ri; 2 RPs & failed)

Chin ups
Bw for 4x10 (90+ sec ri)

Seated oh db press
45lb DBs for 4x12 (75+ sec RI)

Wide lat pulldown
145lbs for 4x12 (75+ sec ri )

Stretched


What the fuck happened? The presses were extra hard tonight, but the pulls were fine? Really, what. the. fuck.

At the end, I was too tired for any kettlebell work. Tired as in my muscles, not so much my endurance. I increased rests too, but I just didnt have any interest.

 

[AKIRA]

Deads
315lbs for 5x3 (90 sec - full recovery )

Sumo deads
240lbs for 3x10 (75+sec ri)

Ham curl
110lbs for 3x12 (60 sec ri )

In sauna now


I used straps and today was easy. It should be noted that back was sore, on empty stomach, early morning.

 

[AKIRA]

Weighted dips
2 plates for 4x10 (90 sec - 2min ri; 3Rps then a failure)

T bar row
3 plates + 25lbs for 4x10 (90 sec - 2min ri)

Incline db press
75lb dbs for 4x12 (75-90 sec ri )

HS row
2 plates + 25lbs on each side for 4x12 (75 - 90 sec ri; RP at 8)

Stretched


I couldnt remember the first workouts intensity and thus, a failure was made. I dug deep and did 3 fucking RPs, but man, I said fuck it somewhere around 8 or 9. The T-bars were tough. I wanted to do 25lbs, but only went up 20. The Inclines were good. And the HS row was tough.

Ok, gonna go to 4x8 now cuz this rep shit is getting monotonous.

 

[AKIRA]

Squats
265lbs for 4x8 (90 sec - 2min ri)

Goblet squat
75lb db for 4x12 (60+sec ri)

Leg extension
125lbs for 3x15 (60 sec ri )

Stretched

In sauna now


I felt like i was leaning forward today and it was troubling. Had a hard time focusing. I guess the weight is perfect for the volume?

The goblet squat was supposed to be 75 sec but i just setup at 60.

 

[AKIRA]

Standing oh bb press
145lbs for 4x8 (90 sec ri; had to clean this into position, including the warm ups)

Chin ups
25lbs for 4x8 (90 sec ri; RP after 7 on last set)

HS OH press, Powerhouse
100lbs for 4x12 (75 sec RI)

Wide lat pulldown
150lbs for 4x12 (75 sec ri )

Bi and Tri super set x 3

Stretched


Ok, well, good numbers. I am not surprised with any of the 1st 2, other than having to clean the bar into place and still being able to do it. Nice.
I found a machine to do the seated OH presses and it was actually hard! Well, not too bad, but it was burning. Thats what I am aiming for so I gotta go up. If this is unavailable then 50lb DB presses. The lat pulldowns always change though because machines differ.

Did the sauna for 13 min too.

 

[AKIRA]

Deads
325lbs for 5x3 (full recovery )

Sumo deads
245lbs for 3x10 (75 sec ri )

GMs
95lbs for 3x15 (60 sec ri )

Kettlebell
Elbow
Stretched


I did lots of warm ups today, reps of 3. Used straps when i got to 275lbs. I felt good. I had a better setup than last time but i fucked my shins all up.
Sumos felt good too. Hard to not bounce these and i used straps.
I did GMs instead of ham curl cuz i was at the school and they dont have a good machine for it.
I also biked to and from the gym against the wind. Fucking sucked.

 

[AKIRA]

T bar row
3 plates + 35lbs for 4x8 (90 sec ri )

Incline db press
100lb dbs for 4x8 (90 sec ri )

HS Row, school
2 plates + 20lbs for 4x12 (75 sec ri )

Weighed dips
45lbs for 4x12 (75 sec ri )

Biked to and from, one trip against the cold fucking wind!

Stretched


Everything was good today and a pleasant switch up. But i must say, the last db press set had me panting and i mean as if i has asthma. Thought it was anxiety but there wasnt any anxiety in me until after. Im in a sauna and still thinking about it..

Anyway the rows were tough but doable. The presses can go up to 105. The other 2 were just about right. Almost failed both and they were easy at first.

 

[AKIRA]

Marching db lunges
65lb dbs for 4x8 (2 min)

Goblet db squat
75lb db 4x12 (75-90 sec ri )

Stretched
Biked here and back


Decided to go back to lunges. I wanted to replace goblet with them but no cage was available.

My rests fir goblet were skewed. I've been feeling like I've been having a hard time breathing even at rest. Today it felt like i had a moment of "exercise induced asthma" in between the first and second set of goblets, when my aerobic system was working near max. This is similar to a panic attack and it has me worried.

Going to dr today.

 

[AKIRA]

Standing oh bb press
150lbs for 4x8 (90 sec ri)

Chin ups
25lbs for 4x8 (90 sec ri)

HS OH press, Powerhouse
115lbs for 4x12 (75 sec RI)

Wide lat pulldown
160lbs for 4x12 (75 sec ri )

Stretched
Sauna 10 min


Later on..

2 rounds of kettlebells


Very good day despite my emotional health level lately....and my right elbow. What is going on here? Hurts at full extension but mostly at rest, NOT with resistance. Anyway, it only started to hurt during the lat pulldowns but it didnt aggravate me when I got to kettlebells. The chins was ugly but I didnt have a RP. The other presses can go up...if I can even do this shit again.

 

[AKIRA]

Deads
340lbs for 5x3 (full recovery )

Sumo deads
250lbs for 3x10 (full recovery)

GMs
115lbs for 2x15 (75 sec ri )

Kettlebell
Elbow
Stretched


Felt great today despite hearing bad news about a car repair. Perhaps that was the 'fuel?' Anyway, I guzzled a preworkout before I went and with my stress these days, it wasnt nice and dandy in there. Be that as it may, as much as I was nervous about my breathing, I stuck to it, survived, and lifted more than I did last time while in better shape.

 

[AKIRA]

T bar row
4 plates for 4x8 (90 sec ri )

Incline db press
105lb dbs for 4x8 (90 sec ri; failed rest )

HS Row, school
2 plates + 25lbs for 4x12 (75 sec ri )

Weighed dips
45lbs for 4x12 (75 sec ri; failed rest)

Kettle bell

Stretched


Muuuuuch better day. Oh! What a week from no heavy drinking will give ya. Ahhh.

Anyway, everything was fucking hard ok? The T-bars felt too hard, the presses felt too hard. Ill note that the rows biggest problem was form, but the rests and reps were done. The presses needed more time for rest. The HS rows were perfect for the volume.

Nothing gave me pain and I used a neutral grip for the rows. When I did kettlebells they hurt a tad (20kg cleans), but for the active rests I did some ez bar rows. The supinated grip hurt more than the pronated. Now, Ive fucked with my grips when it came to pullups so something isnt right, but my elbow has felt worse than usual lately and now it probably will affect pull/chinups.

 

[AKIRA]

Marching db lunges
70lb dbs for 4x8 (2 min)

Squats
225lbs for 4x10 (2 min Ri)

Stretched
Elbow


Today started great, but man, these lunges are hard. Oh shit! I forgot, I had an RP at 13! Anyway, I had planned on 12 reps for the squats, but it was too hard. I didnt want to go down, so I did 10. Then...I decided enough was enough.

 

[AKIRA]

Standing oh bb press
138lbs for 4x10 (90 sec ri)

Chin ups
25lbs for 4x8 (90 sec ri; 3rd set was pronated, 4th set RP)

HS OH press, Powerhouse
120lbs for 4x12 (60 sec RI; 2nd set was neutral)

Neutral Grip lat pulldown
130lbs for 4x12 (60 sec ri )

Stretched
Sauna 15 min


Damn, I really dont want to stop working out. My elbow is getting bad so a few things.. The Standing BBs did not hurt, but everything else did. Chins eventually hurt, but after the sets, I did 6 reps of BW neutrals and it didnt hurt. They shouldve because of residual fatigue, but nothing. This did not go the same was for the seated presses. My usual grip here is better. The Neutral grip pulldowns had zero pain. Gotta have to shelve the belt for a bit and see if I can work around the tennis elbow by doing neutrals. If things dont improve, then upper body will be ditched altogether.