Lets see what this muscle can do..

[AKIRA]

Weighted Neutral chins
100lbs for 2x3
90lbs for 3 reps (90 sec)

Push Press
95lbs for 5x6 (30 sec)

Chins
BW for 5x5 (30 sec)


Ran out of time and im still sweating!

So that weight was being done but the range of motion was terrible. Lowered it but the damage was already done.

 

[AKIRA]

Rack deads
385lbs for 3x3 (90 sec)

Romanian bb deads
275lbs for 5x3 (1 min)

Elbow
Stretched


Fuck! Pulled my back again! God dammit nick, you did well on the racks, why the fuck did i do 275?!

 

[AKIRA]

Flat db press
125lbs for 3x3 (60+ sec)

Alternative flat db press
75lb dbs for 5x6 (45 sec)

Db row
75lb dbs for 3x10 (45 sec)

Hiit on cycle
Stretched


Mac truck brought me in, ferrari took me out.
That presses were easy. I was more into my back being able to deadlift them into position.

Bare in mind, when there is a 10x1 or 3x3 rep scheme underway, that means there is a shitload of warm ups cuz shit is typically heavy that day.

 

[AKIRA]

Belt squats
5plates + 25lbs on each side for 3x3 (1 min?)

Reverse db lunges
35lb dbs for 5x5
~ss~
Leg press
2 plates on each side for 5x5 (45 sec)

Stretched

Mac truck training eh? Again, reverse lunges are done for left knee and....knee isnt better. But not worse.
Them belt squats are hard IF you dont hold onto something. Seriously, im not pushing down on the bars, im only taking my core out of the equation. What gives?

 

[AKIRA]

Standing oh bb press
190lbs for 3x3

Neutral chins
BW for 4x6 (45 sec)

Standing oh db press
50lb dbs fir 5x5 (30 sec)

Hiit on cycle, 6 sprints

Elbow

Stretched

Best overhead ever. Yes it was scary. Always feel like im gonna pull a muscle cuz i have whule doing this. That ill dislocate my shoulder, press a disc, etc. All in my head. After i got the 190 i kept it easy.

 

[AKIRA]

Trap bar deads
245lbs for 6x3
~ss~
Kb swings
20kg for 6x3 (45 sec)

Romanian deads
225lbs for 5x5
~ss~
Kb dead snatch
20kg for 5x2 (30-to holy shitness)

5 sprints


Uhhh i redlined it. Im sitting here and i could pass the fuck out. Covered in sweat.

 

[AKIRA]

Bench
245lbs for 5x3
~ss~
Clap pushups
5x3 (45 sec)

Alternatively db press
75lb dbs for 5x5

SPIDER ROW!
3 plates for 4x8

Cycle sprints x 6

Stretch?


New gym! And....its a bit of a letdown. No pussy?

 

[AKIRA]

Conventional deads
275lbs fir 3x3 (60+ sec)

3 cavemen

Elbow
Theracane
Bands


Dominant kettlebell day. Wanted a decent deadlift in the conventional way then move on without pressing my luck.

Also wanted to show off my KB skillz.

 

[AKIRA]

Weighted pullups/chins
45lbs for 8x3 (20-45 sec; switched up grips)

Weighted neutral chins
25lbs for 5x5 (30 sec)

Push press
135lbs for 5x4 (30-45 sec)

Elbow rehab
Theracane
Stretched


Today was taxing. The pulls all felt too hard. I did opt for lesser rests and i searched for a grip AND i wanted to be explosive, but...damn.
Those push presses...can you fucking believe theyre harder than just OH presses?!

 

[AKIRA]

Jump squats
25lb db for...

Wait, i did a kettlebell day WITH jump squats and 45lb and 35lb reverse kb lunges. 1 in each hand.

Cant really log it. I did 3 rounds.

 

[AKIRA]

Pendlay rows
195lbs for 5x5

Yates row
225lbs for 4x3
205lbs for 4x3

Floor press
100lb db for 5x3
~ss~
Clap pushups
5x3

All 30 sec!!!

Elbow

Made vid
Hardly stretched


Man, i used to be so good at bent over rows and yates row. I made a vid and my lower back looked good. Why the issue?

 

[AKIRA]

Trap deads
315lbs for 3x3 (full)

Romanian db deads
90lb dbs for 4x6 (45 sec)

Stretched

Ran out of time again. 315 was easy!

 

[AKIRA]

Standing oh bb press
165lbs for 5x3 (30-45 sec)

Weighted neutral chins
35lbs for 8x3 (20-30 sec)

Standing oh db press
60lb dbs for 5x5 (30 sec)

Kettlebell circuit

Hiit on cycle 6 weak sprints

Stretched


Trying to see what verticals this new gym has to offer. Everything was...average.
I wanted to sprint but this place has no track so i opted for a shoulder dominant kettlebell circuit. The cycle wasnt amazingly hard but holy hell was i sweating.

 

[AKIRA]

Squats
295lbs for 3x3 (full recovery)

Drop sets
Jammers
2 plates + 35lbs for 3
~ss~
Goblet db squat
80lb db for 3

Jammers
2 plates + 25lbs for 3
~ss~
Goblet db squat
80lb db for 3

Jammers
2 plates + 10lbs for 3
~ss~
Goblet db squat
80lb db for 3

Jammers
2 plates for 3
~ss~
Goblet db squat
80lb db for 3

Jammers
1 plate + 35lbs for 3
~ss~
Goblet db squat
80lb db for 3

Jammers
1 plate + 25lbs for 5
~ss~
Goblet db squat
80lb db for 5
(1 min)

Sprints x 6
Clamshells 5x10

Stretched


My left knee did not like 295. Back held up and honestly, i was mostly nervous about that. But on that 2nd rep, it didnt feel good. Did i forget about reverse lunges?

I dont think i did 6 sets of jammers but it was a lot.

 

[AKIRA]

Flat DB Press
120lb DBs for 3x5 (45 sec)

Alternating DB Press
80lb DBs for 5x5 (30 sec)

Spider Row
2 plates + 25lbs for 4x8 (30 sec; RP!)

Kettlebell circuit
Hanging Leg Raises

Stretched


Not gonna workout tomorrow so...why not do more shit than usual?
120lb DBs are the limit here at this 'resort.' and again, hardly any pussy. This place is seriously for old folks.

 

[AKIRA]

Romanian deads
275lbs for 8x3 (30 sec)

Sumo deads
225lbs for 5x3
~ss~
Kb swings
20kg kb for 5x5 (30 sec)

Clamshells
Bands


Ok today i noticed that doing less so that i can go to the gym more often is a bitch sometimes, like today. I wanted to do more dammit!

 

[AKIRA]

Weighted staggered pullups
55lbs for 8x3 (30 sec; last 2 sets had 45 sec)

Weighted neutral chins
35lbs for 5x5 (45 sec)

Push press
95lbs for 5 or 6x5 in the fucking sun (30 sec)

Elbow and clamshell shit

Stretched


Used straps a lot. Again, had energy left but left before i used it. And...well, i really focused on the workouts so i feel it, but im not destroyed. So..it works.

 

[AKIRA]

Reverse db lunges
65lb dbs fir 5x5

Kettlebells

Clamshells
Bands


Taking it easy on the knee and got destroyed.

 

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[AKIRA]

Bench max 340lbs

HIIT x 8 sprints on cycle.

Working around a tight muscle and doing what i can.

 

[GarlicChicken]

I just started coming over here again. Nice log, I'll be following along

 

[AKIRA]

2 a day!

Sumo Deads
225lbs for 6x3 (30 sec RI)

SLDLs
135lbs for 5x5 (30 sec)

Annnnnd were done? Guess so. Next workout in a couple hours.

 

[AKIRA]

8 sprints totaling over 18min

Reverse hypers bw 3x12
Clamshells
Elbow

Did some rehab shit and didnt really work.

 

[AKIRA]

Standing oh bb press
185lbs for 3x3

Same thing
135lbs for 5x5 (30 sec)

Weighted neutral chins
25lbs for 5x5 (30 sec)

Kettlebells
Clamshells
Elbow


Did my other 2 a day and wow, was it great. Im eating all the calories now.

 

[AKIRA]

Belt squats, narrow stance
4 plates on each side for 3x5(30 sec)

Belt squats, wide, Eccentric
2 plates on each side for 5x5 (45 sec)

Reverse db lunges
25lb dbs for 3x10 (1 min +)

Leg extensions? Nope.

Clamshells

Tanning
Sauna now


So 4 plates and it didnt hurt. Opted to do wide and no worse. Seems my knee does t like normal stances?

 

[AKIRA]

Pendlay rows
175lbs for 5x5 (30-45 sec)

Spider row
3 plates for 4x6 (1 min)

Alternately flat db press
90lb dbs for 3x8 (30 sec)

Ran out of time! Presses shoukdve been 4 or 5 sets. I was fucking winded today.

 

[AKIRA]

Romanian deads
295lbs for 5x5 (< 90 sec)

Ground based squat
65lb dbs for 3x5
~ss~
Unilateral kb swings
45lb kb for 3x5 (30 sec)

Bilateral kb swings
60lb kb for 5x3
~ss~
Single legged rdls
12kg kb for 5x3 (30 sec)

Sauna 20 min, stretched in there


Glad to see a bigger number for rdls. Havent gone heavy in a long time and it winded me, but that maybe the 1MR.

 

[AKIRA]

Wide pullups
BW for 5x5 (30 sec)

Neutral chins
BW for 5x5 (30 sec)

Push press
145lbs for 6x3 (~1 min)

DB curl into DB OH Press
30lb dbs for 4x8 (30 sec)

Stretched

 

[AKIRA]

Bulgarian db squats
60lb dbs for 5x5 (1 min+)

Reverse static lunges
85lb bar for 4x8 (45 sec)

Goblet kb squats
60lbs x3
45lbs x3
35lbs x3
45lbs x3
60lbs x3
Then another set after 45 sec

Stretched
Sauna 15 min
Taping


Jesus fucking christ, i hate bulgarians! Theyre like shoulder raises, they do nothing but burn! However today, my forearms burned. I was winded too. Happens when i do unilateral shit that I'm not used to...

I have incorporated some taping of my knee. Knee gets too sweaty though but right now it's holding up.

 

[AKIRA]

Belt squats, narrow
4 plates on each side for 5x5 (1 min)

Bulgarian db squats
50lb dbs for 5x5 (1 min)

Reverse weighted bar lunges
70lb bar for 4x8 (1 min)

Cycle for 20 min
Sauna
No stretches


Ok, NO pain when doing narrow and no pain for a majority of the lifts. Might have to lower the weights cuz when i wobble, my knee hurts. At least, im guessing that is what is happening. Shit doesn't hurt until i go heavier OR have shit form.