Lets see what this muscle can do..

[AKIRA]

Deads
345lbs for 3x3 (full recovery )

Sumo deads
245lbs for 3x10 (full recovery)

Reverse Hyper? Alllright
BW for 3x15 (60 sec ri )

Elbow
Stretched
Sauna 20 min

Didnt feel strong today, likely cuz of calories. So I did go up, but 3x3. I forgot about the sumos numbers and I decided to take a page out of louie simmons book and do some reverse hypers. They feel nice on the lower back when youre at the bottom of the rep.

 

[theCaptn']

Big news is coming!

 

[AKIRA]

T bar row, PH
4 plates for 4x8 (2 min ri or less)

Flat db press
110lb dbs for 4x8 (2 min RI or less)

HS Row, PH
2 plates + 15lbs for 4x12 (75-90 sec ri; RPd 10)

Weighed dips
45lbs for 4x12 (75-90 sec ri)

Elbow
Stretched


Good day. Switched up the presses and really, today was all about 'lets see if this hurts my elbow.' NONE of it did. The worst part was setting up the DBs for the flat presses, which hurt when I did them for incline too. Both pulls were neutral and thats the way to go for now.
Elbow still hurts and its not getting better. Using the FlexBar religiously and that hurts too. Not sure what to do if it doesnt hurt during the compounds. Gonna have to partner with my PT friend on this.

 

[theCaptn']

Did you hear me?

BIG NEWS IS COMING!

 

[AKIRA]

Shock day

Squats to 20
275lbs Rp at 11, 14, 17

Marching bb lunges
100lb bar for 2x12 (2min ri; rp at 20)

1 & .5 reps
Leg press
2 plates on each side for 3x10 (60 sec ri )

Stretched


Dammit. Didn't know i had tomorrow off. Could've just done a normal day then.

 

[AKIRA]

Did you hear me?

BIG NEWS IS COMING!

Whats the news

 

[AKIRA]

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

Weighted neutral grip pull ups
25lbs for 4x8 (90+ sec ri )

Seated oh db press
50lb dbs for 4x12 (60 sec ri )

Neutral grip pulldowns
145lbs for 4x12 (60 sec ri )

Elbow
stretched
About to bike to stadium, so obviously, im at school


No pain today and everything was about where it should be with pulldowns and maybe oh bb press going up. Gonna start steering toward 4x6 then 8x3.

 

[AKIRA]

Deads w/3 neutral grip BW pullups
315lbs for 8x3 (45-60 sec RI)

Romanian deads
275lbs for 4x8 (60 sec RI)

Reverse Hyper?
BW for 4x10 (30 sec ri )

Elbow
Stretched


Ok, 8x3 of 315 with 30 sec rests wasnt going to happen. I did 45 sec rests up to 5 sets and had to go to 60 sec. Romanians were quite the bitch too. Both movements were too heavy for the rests. Ill keep them and see if I do better next time.

 

[AKIRA]

T-bar, PH
4 plates for 5x6 (45 sec ri )

Flat db press
115lb dbs for 5x6 (45 sec ri )

Hs row
2 plates for 4x10 (45 sec ri )

Weighted dips
45lbs for 4x10 (45 sec ri )

Stretched
elbow
sauna


Working to 8x3 30 sec ris! For now that fucking t bar, man, it felt too heavy today. Ill go down.

 

[AKIRA]

Squats w/3 neutral pull ups
275lbs for 8x3 (45 sec RI)

Marching DB Lunges
40lb DBs for 5x6 (45 sec RI)

Elbow
Stretched


I biked to and from gym and I plan on doing more work later after I get lunch. If my company wants to do something else, then I wont.
275 felt good. I was out of breath like a mofo but the pullups are to blame too. Not sure I always want to do this shit.
The lunges were the same, though, they didnt feel too heavy. Still, it was a marked challenge as my HR tethered at 200.

 

[AKIRA]

Standing oh bb press
150lbs for 2 sets, 6 reps POP!
135lbs for 3x6 (45 sec ri; went down cuz of a muscle pull)

Weighted neutral pull ups
25lbs for 5x6 (45 sec ri; rp at 4)

Seated oh db press
50lb dbs for 4x10 (45 sec ri )

Neutral grip pulldowns
145lbs for 4x10 (45 sec ri )

Elbow
stretched

Stadium sprints
Biked to and from locations


Yay another muscle pull. Terrific. I went down and i was thinking it was a bad move but it didnt interfere anywhere in my workouts. No, it will just inflame and fuck with my sleep and my work and my general way of being.

 

[AKIRA]

Deads and neutral pull ups for first 5 sets
315lbs for 8x3 (30-45 sec ri )

Romanian deads
275lbs for 4x8 (30-60 sec ri )

Reverse hypers
Bw for 3x10 (30 sec ri )

Stretched
sauna 10 min


I was gonna eliminate the pulls but i dont know why, but i added them. Never gonna nail the rests with these. But...i did better on everything.

 

[AKIRA]

T bars
3 plates + 35lbs for 5x6 (30+ sec ri )

Flat db press
120lb dbs for 5x6 (30+ sec ri )

HS Row
2 plates for 4x10 (30 sec ri )

Weighted dips
45lbs for 4x10 (30 sec ri; rp at 8)

Stretched


Ok everything was hellish. The t bars wereperfect and i think i stuck with 30 but im not sure.
The presses did go up to 45 sec but I'm unsure when i started.
Hs rows were tiring but doable. Good burn. So much that once I got to dips, i was winded. Needed an rp to do 8 9 10!

Benefit? Workout lasted under an hour andi was fucked.

 

[AKIRA]

Squats
275lbs for 8x3 (30 sec RI)

Marching DB Lunges
40lb DBs for 6x4 (30 sec RI)

Goblet Squat w/30lb Single legged RDLs for 5
24kg KB for 3x10 (30 sec RI)

Stretched


The squats felt ok, didnt feel too heavy, but I felt stiff, especially around set 4 on, since i was out of breath.
The lunges were a bit easy. A BIT easy..
Threw in goblets because of what I had to do later.

..forgot my flex bar.

 

[AKIRA]

Standing oh bb press
155lbs for 6x4 (30 sec RI)

Weighted neutral pull ups
25lbs for 6x4 (30 sec RI)

Seated oh db press
50lb dbs for 5x8 (30 sec ri )

Neutral grip pulldowns
150lbs for 5x8 (30 sec ri )

Elbow
stretched

Stadium sprints
Biked to and from locations


Lowering it down to 8x3 little at a time.
The OHs felt...scary. I kept thinking id have another shoulder/back issue. Nothing popped, thank god. That weight was almost too much tho.
The chins too was almost too much. The seated and pulldowns can go up.

 

[AKIRA]

Deads
315lbs for 8x3 (30-45 sec ri )

Romanian deads
275lbs for 4x8 (30-60 sec ri )

Reverse hypers
Bw for 3x10 (30 sec ri )

Cycle for 16 min

Stretched
Elbow
sauna 20 min, then 3 min rest, then 10 min


Getting over a head cold so I was out of breath a lot. Still, a good day. My stress level is quite high.

 

[AKIRA]

T bars
3 plates + 35lbs for 5x6 (30 sec ri )

Flat db press
120lb dbs for 5x6 (30 sec ri; failed at 3.5 & rested longer)

HS ROW
2 plates + 5lbs on each side for 5x8 (30 sec ri )

Weighted dipshits
45lbs for 5x8 (30 sec ri )

Stretched


Feel a pain in my ass. Hope this isnt anything disc related.
Anyway good day despite being stressed. Not sure why at all, but my anxiety levels have been high lately. Nothing bad has happened, stimulant has been down, & alcohol has been down. What gives? Naturally, that pain in my ass added to it.
Still, kept close to the rests this time but those presses just couldnt be done. I didnt try an rp because my energy was zapped. Then on the other workouts were tough too. Changed the volume setup while still getting 40 total.

Tried the sauna but somebody put eucalyptus on the coal? The fuck?!

 

[AKIRA]

Squats? Nope. Upper back wanted to pull a muscle.

Marching db lunges
65lb dbs for 8x3 (30 sec ri. ....all of these are 30 sec)

Marching db lunges
40lb dbs for 6x4

Goblet db squat
80lb db for 3x10

Cycle half ass hiit for 18 min

Stretched
In sauna now


Man what the fuck. I felt a slight pop and abandoned the work set after the 2nd set. Opted for lunges amd tho it was a bitch, it wasnt what i wanted.

I wonder if doing kettlebell workouts and core shit yesterday was what fucked me..

 

[AKIRA]

Standing oh bb press
160lbs for 8x3 (30 sec RI)

Weighted neutral pull ups
25lbs for 8x3 (30 sec RI)

Seated oh db press
55lb dbs for 5x8 (30 sec ri )

Neutral grip pulldowns
160lbs for 5x8 (30 sec ri )

stretched
Sauna


Decided to get to the 8x3 and everything seemed about right. Both presses were very hard but the pulls can go up.

 

[AKIRA]

Deads
320lbs for 8x3 (30-60 sec ri )

Romanian deads
250lbs for 4x8 (30-45 sec ri )

Reverse hypers
Bw for 3x10 (30 sec ri )


Stretched

sauna 20 min


Well I did 30 sec as much as I could, but man, I was really out of it today. Good sleep, no alcohol, what the fuck.

 

[AKIRA]

T bars
3 plates + 40lbs for 6x4 (30 sec ri )

Flat db press
120lb dbs for 6x4 (30 sec ri)

Seated Row cuz HS at Powerhouse was taken up
180lbs for 4x8 (30 sec ri )

Weighted dipshits
55lbs for 4x8 (30 sec ri )

Stretched
Sauna for 10 min, 90 sec out, then 12 min more

Great day. Even though I am fighting off anxiety right now! What the fucking fuck! I switched up the volume and there were no failures, rests stuck to 30 sec, and some things went up. So why do I feel the way I do?

 

[AKIRA]

Squats
285lbs for 8x3 (30 sec ri )

Marching db lunges
45lb dbs for 6x4 (30 sec ri )

Goblet db squat
70lb db for 3x10 (30 sec ri )

Stretched
Sauna now (30 min later)


Ok well today was much better. Fucking tons better. And...i had left over energy. Great. Yesterday it was too much and today, a leg day, its easier.

 

[AKIRA]

Standing oh bb press
165lbs for 8x3 (30 sec ri )

Weighted neutral pull ups
30lbs for 8x3 (30 sec ri )

Seated oh db press
60lb dbs for 4x8 (30 sec ri )

Neutral lat pulldowns
170lbs for 4x8 (30 sec ri )

Stretched
sauna for 10 min


Better day huh? Everything went up a bit. The barbells had me shaking during reps.

Last time, i walked myself into a panic attack.

-empty stomach
-pre workout
-went hard
-22 total min in sauna
-already stressed

Cant do that again.

 

[AKIRA]

Deads
325lbs for 8x3 (30-60 sec ri )

Romanian deads
275lbs for 4x8 (30-60 sec ri )

Reverse hypers
10lbs for 3x10 (30 sec ri )

Stretched
Sauna for 11 min


I bled like a motherfucker today. I do every time, but it was if I took aspirin before I worked out. Anyway, ok, I went up on the conventional and back up on the romanian but ultimately, it was a failure. I needed to rest way too much. Not sure what I am going to do to adjust.

And right now I have a " ophthalmic migraine" and was planning on doing a 2nd workout later. Yeah, well see about that.

 

[AKIRA]

Db row
120lb dbs for 8x3

Flat db press
120lb for 8x3

Diahrrea

Hs rows
2 plates+ 20lbs on each side for 4x8

Weighted dipshits
60lbs for 4x8

Stretched


Everything was 30 sec & this time i had no anxiety. I swicthed up the rows cuz i just did deads yesterday and i didnt want to push it with my back. Needless to say, they were just about a failure. Form sucked.

 

[AKIRA]

SHOCK

Squats to 20
225lbs for 2 sets, lots of rps.

Pre exhaust Leg extension
1 plate + 35lbs for 3x10
~superset with~
Goblet db squat
60lb db for 3x10 (30 sec ri )

1&.5 reps
Leg press
1 fucking plate on each side for 3x10 (30 sec ri

Core work
stretched


2nd time putting this in but i was surprised 225lbs was so hard. Its been hours and my legs feel like jelly.

 

[AKIRA]

SHOCK WEEK

After looking at gopro's lost thread, here goes..

Weighted Neutral Chins (Rest Pauses)
25lbs for...~20 reps x 2
5 15 sec rests then 2 20 sec in set 1
2 20 sec rest pauses in set 2

Standing OH BB Press (rest pauses)
135lbs for 2 sets...same shit as above

Neutral grip lat pulldowns (2 pre exhaust, 2 1.5 sets)
20lb DB curls for 10 reps then 130lbs for 10 reps x 2 (30 sec RI)
1.5 130lbs for 8 reps (30 sec RI)

Pre exhaust Rope pushdowns before OH DB Press
100lb pushdowns for 10 reps before 35lb DBs for 10 reps on first set, 12 reps on last 3 sets (30 sec RI)

Stretched


Last exercise needed an RP, but god damn. Hard to get that burn on verticals cuz its either I can do them or I cant.

 

[AKIRA]

SHOCK

Drop set of Rack Deads
315, 295, 275, 245, 225lbs for 5 reps, 2 sets (full recovery)

Pre exhaust
Ham Curl
2 plates for 3x10
~super set with~
Romanian DB Dead
90lb DBs for 3x10 (30 sec RI)

Negatives
Reverse Hyperextension
Bw for....ow, fuck? These pads hurt!

(found different platform)

Negatives, 1.5 reps, then failure
BW for 3 sets, first 2 were 10 reps, last was 30 reps, 1 RP

Stretched


Ok so racks? The schools cages dont have a setup where this works. The rack is above the knee. Way too high. Did them anyway and I thought I had an ass problem. It still hurts now and its the right ass cheek, the area where I herniated a disk. May had just been a muscle pull cuz other symptoms arent present and the other workouts were fine.

1 more day of shock.

 

[AKIRA]

Last of SHOCK

Pre exhaust:
25lb DB hammer curls 2x10
25lb DB Reverse flies 2x10 Seated Row 120lbs 4x10

Pre exhaust again:
25lb DB skullcrushers 2x10
25lb DB flies 2 x10 Flat DB Press 90lb DBs for 4x10 (2 RPs)

Rest Pause
HS Row
2 plates + 25lbs on each side for 2 sets (to failure then X reps)
HS Row
2 plates on each side for 2 sets (same as above)

Drop set & X reps
HS Chest Press Ummm 2 plates + 25lbs on each side (no sense discussing this)

Stretched


Well....that did it. God damn, so X reps are like half reps. Once I reach failure, I do all that I can to move the weight, which is around 3-4 reps. I started this on the HS row. Cant believe how hard they are. Everything was kinda heavy, but who cares. Shock week done.

 

[AKIRA]

Squats
275lbs for 8x3 (up to 45 sec ri )

Marching db lunges
65lb dbs for 6x4 (45+ sec ri )

Goblet db squat
70lb db for 3x10 (45 sec ri )

Dynamic core
Sauna 20 min
Stretched


I was a bit worried today, with an aching pain in my right ass cheek and my back being tight, so rests increased. Buuuut..it was fine.