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Lets see what this muscle can do..

Muscle Gelz Transdermals
IronMag Labs Prohormones
Weighted neutral chins
50lbs for 5x5 (75 sec)

Standing oh bb press
135lbs for 4x8 (75 sec)

Wide pullups
BW for 5x6 (1 min)

Seated oh neutral db press
35lb dbs for 5x8 (30 sec)

Stretched


Im back! Nerves are calmed and even got some cbd oil. Well see how that goes.
 
Weighted Dips
ummmm110lbs? for 5,5,3,3,2 reps (30-45 sec RI; some RPs; this was a machine)

Spider Row
4 plates for 5x5 (1 min)

Dead DB Row (first time!)
80lb DB for 4x8 (45 sec)

Alternating Flat DB Press
90lb Dbs for 4x6 (1 min)

Some rehab shit
Cycle, steady cardio for 28 min


So Gainesville Health and Fitness has NO area to do weighted Dips. Correction, there is one downstairs, AWAY from plates. There is a machine upstairs that has a belt attached. It did its job I suppose cuz I was fucked too quickly.
The rows I loved. Spider Rows...give me sciatica because of the abdominal pressure! Seriously, its the cushion I lay on, it gives me some pain. Immediately goes away, but shit! This was supposed to be my savior.
Dead Rows are the same thing as Unilateral DB Rows, only the DB starts at the floor.
 
Rehab day basically..

Kettlebell cleans
20kg for 3x3
Kettlebell snatch
20kg for 3x3
~ss~
Banded reverse lunges and banded goblet squats
16kg for 3x5

Jammer station
1 plates + 25lbs for 3 sets
~ss~
Banded shit for 3x5, same kettlebell

Turkish squats
Same shit
~ss~
Same banded shit

Step ups, 3 angles.

Cycle, hiit for 15 minutes


Hard to always explain kettlebell shit and jammer stuff. but! Today was the first day my knee stuff wasnt as 'loud'.
 
Standing oh bb press
185lbs for 10x1 (30+ sec)

Seated oh db press
70lb dbs for 4x8,8,7,6 (1 min)

Pullups
BW for 3x10 (45 sec)

Seated incline db curl
30lb dbs for 4x6 (30sec)

Cable press down
150lbs for 4x6 (30sec)

No place to stretch


So i did singles and they were hard. The seated were hard too, but strict.

Glad to say, my left bicep no longer hurts.
 
All 30 sec or less!

Incline DB press
100lb dbs for 8x3

HS Bilateral rows
3 plates + 25lbs on each side for 8x3

Flat DB press
80lb dbs for 3x10

Stretched


Rows werent heavy enough, but i made sure the rom was perfect.

3x10?! Hah! Yeah well that was a bitch.
 
Bulgarian db squats
35lb dbs for 5x5 (30sec)

Reverse db lunges
60lb dbs for 8x3 (30 sec)

Goblet db squats
50lb db for 4x10
~ss~
Either db curls or OH db extension

TKE

Stretched


Is there a point to gauge this beside any pain?
Today was the 1st time ive had NO pain. Finally!
 
Wide latpulldowns
200lbs for 5x5

Neutral grip pulldowns
160lbs for 4x8

Seated oh db press
65lb dbs for 5x5

Standing oh db press
40lb dbs for 4x8 (last set was 10)

Incline db curl
35lb dbs for 5x5

Db skullcrusher
45lb dbs for 5x5

Sauna now


How many times must i "take it easy" because of drinking???
 
Romanian db deads
110lb dbs for 4x6

Circuit kettle bell training
Swing
70lb kbs 4x5
Deads
70lb kbs 4x5
Single legged rdls
35lb kb 4x3

TKE

Everything was 45 sec ri

Theracane
Bands


Got some sciatica, which may be from sitting a lot. Whatever, it hardly got in the way today.
 
Bench
315lbs for 10 singles (30 sec)

Bilateral HS row
4 plates on each side for 5x5 (<1 min)

Flat db press
90lb dbs for 5x5 (30 sec)

Kettlebell circuit
Biceps
Abs, hah!

Stretched


Its my birthday! So why not train hard! Great day. 315 is an old enemy, but i decided to just do 10x1 thereby not depressing myself but still remaining limited.

The rows werent hard but they were if i wanted full rom. Yes, i did do some sets near 1 min but i was ready early. The db presses were too light!
 
AKIRA said:
Bench
315lbs for 10 singles (30 sec)

Bilateral HS row
4 plates on each side for 5x5 (<1 min)

Flat db press
90lb dbs for 5x5 (30 sec)

Kettlebell circuit
Biceps
Abs, hah!

Stretched


Its my birthday! So why not train hard! Great day. 315 is an old enemy, but i decided to just do 10x1 thereby not depressing myself but still remaining limited.

The rows werent hard but they were if i wanted full rom. Yes, i did do some sets near 1 min but i was ready early. The db presses were too light!
Click to expand...
Nice one
 
Squats
225lbs for 8x3 (30sec)

Weighted bar lunges
85lbs for 4x8 (45 sec)

Reverse db lunges
30lb dbs for 2x20 (1 min)

TKE
Theracane
Bands


No more knee pain! Yay! But! Got piriformis syndrome on that injured side. Fuck, if its not 1 thing its another.
 
Standing OH BB Press
135lbs for 5x5 (30 sec RI)

Superset the same thing, same rep/set
Chins
BW for 5x5 (1 min)

Extra Wide Latpulldown
140lbs for 3x10 (45 sec)

Arms

Stretched


Stressed workout, but dammit if I didnt make it a point that no matter how hung or stressed I am, my body can withstand it.
 
Rack deads
385lbs for 3x3

Romanian deads with half snatch grip
295lbs for 5x5

Kettlebell circuit x2

Banded reverse hypers!

Bands
Stretched


Ok, piriformis syndrome does not really affect these!
I did feel the nerve action on each 1st Romanian rep.
Got some kettlebells in and stole an idea for reverse hypers. Works great!
 
Pendlay rows
225lbs 8x3 30-45 sec

Flat alternating db press
100lb dbs 8x3 30-45 sec

Dead rows
85lb db 5x5 45 sec

Skullcrushers
55lb dbs 5x5 45 sec

Stretched


Focused on explosions today and when they started to slow down, i did 45 sec. Threw in HARD skulls cuz my ass is always doing curls.
 
Flat DB Press
125lb DBs for 5x5 (1 min)

Incline Alternating DB Press
75lb Dbs for 5x5 1 min

T bar Row
4 plates + 25lbs for 5x5 1 min - full

Seated Row
160lbs for 4x8 45 sec

Dips
35lbs for 2x12 45 sec

Preacher curls
25lbs on each side for 2x12 45 sec

4 sprints
stretched


Great day. Definitely trained like a mac truck. That may had been the heaviest ive done Tbars. Felt like a snap.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Not hung over on a Sunday, whaaaa?

Weighted wide pullups
45lbs for 5x5 75 sec

Weighted chins
25lbs for 5x6 1 min

Seated (no back support) oh db press
65lb dbs for 4x8 1 min

Cable rope pressdowns 4x8
Cable rope curls 4x8

Stretched piriformis


Feel great today. Really nice to wake up fresh. That said, my pulls have weakened. Plus, i never do seated oh press, much less without back support. It surprised me how hard 65lb dbs got.
 
Regular squats
275lbs for 5x5. 75 sec

Narrow squats
225lbs for 5x5 30+ sec

Goblet db squats
60lb db for 3x10 30 sec

Stretched like a motherfucker


Piriformis or back did not like today. Still, nothing popped or anything scary. Just mindful.
 
Db rows
120lb dbs for 5x5 1 min

Yates row
225lbs for 2x6 (shit form)
205lbs for 2x6 1 min

Flat alternating db press
95lb dbs for 4x6 45 sec

Db skullcrushers
50lb dbs for 3x8 45 sec

Reverse cable curl
55lbs for 3x10. 30 sec

Stretched piri


Ok so this is on an 18 hour fast! And damn, it didn't really affect anything besides the Yates, but that shit takes practice. This was the 2nd time i felt something in my right gut, similar to a hernia, but thats the repaired side.
 
Snatch grip deads
185lbs for 4x6

Kettlebells
Core

SMR
Theracane
Stretched


I slept very badly last night, but i made monday my bitch.
Ive never done snatch grip, hence the light weight. I wanted to do rdls after, but i thought id feel better about my workout if i spammed a lot of kb swings, snatches, and deads.

I was right. :)
 
Kinda maxed out on Standing OH BB Press
180lbs for 3x3 Full recovery

Weighted wide pullups
80lbs for 3x3 Full recovery

Narrow Standing OH BB Press
145lbs for 5x5 30-45 sec

Weighted chins
45lbs for 10x3 30-45

Preacher DB Curl
35lb DB for 4x6 45 sec

Zottman Curl
20lb DBs for 4x6 30 sec

Stretched piriformis


I blended a bit of MAC TRUCK and FERRARI today. I didnt want to do a 1RM, but I sure did a lot of warm ups to the end weight to get there. 180lbs felt shaky, so I decided that would be my weight. The 80lb pullups was too heavy as my range of motion suffered. This has been weakened and theres only 1 way to remedy it.
The rest was metabolic. Total workout was almost 2 hours today, which I never do.
 
Bench
285lbs for 5x3 30 sec
275lbs for 3x3 45 sec

Flat db press
110lb dbs for 5x5 (45 sec; failed after 3, last set)

Standing oh db press
55lb dbs for 4x8 (45 sec; failed somewhere)


Decent day. Some failures. Wanted to keep it at 30 sec, but just couldnt. No, o did not stretch.
 
Trap bar deads
295lbs? 3x3. Full rec

Snatch grip deads
225lbs for 5x5 30-45 sec

Romanian db deads
85lb dbs for 4x8. 30 sec

Stretched


The shit gym finally got a trap bar! That said, i have no clue how much it weighs. Its larger than a typical one.
 
Wide pullups
45lbs for 5x5 <75 sec

T bars
4 plates for 5x5 60 sec

HS bilateral rows
2 plates on each side for 3x10 30sec

Preacher curls, alternating close and wide grip
25lbs on each side for 8, 8, 7, 4! 30sec

Stretched

Ok, ive not drank on 3 fucking days and have eaten rather properly and ive lost strength with the pullups. Yes, today is Pull and ive not done JUST a pull push sequence in a while, but this was the first exercise. I shoulda been fresh enough, but i had to use straps for some lousy form.
I also noted my strength limitations on the preacher curls. Damn, i used to be amazing at this and now? Welllllll i never EVER did 30 sec and never after a pull day..
 
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