Lets see what this muscle can do..

[AKIRA]

Weighted wide pullups
45lbs for 8x3

Weighted chins
25lbs for 5x5. (Needed an rp on last 2 sets)

Db row
95lb dbs for 5x5

Curls
Reverse curls

Sauna


My oh my, how the mighty have fallen. Well, maybe not. I didnt use straps, hardly any calories, and i was using 30 sec rests. Still...i dont think i shouldve struggled with those chins.
The db row, hah fuck me, now that shit was tough. I tried my best to keep it at 30 sec.

Saunas tolerance is down. I was not liking it at 10 min. Got out for 5 min then re entered and sat somewhere a cunt hair cooler. Lasted another 10.

 

[AKIRA]

Squats
275lbs for 6x3

Squats
225lbs for 5x5

Marching db lunges
35lb dbs for 4x6, 12 steps

Cable crunches

All 30 sec today and it was done while fasted. Hard as fuck.

 

[AKIRA]

Standing oh bb press
165lbs for 8x3

Flat db press
95lb dbs for 5x5

Standing oh db press
55lb dbs for 4x8 (rped and failed)

Kettlebell circuit

Sauna now


30 sec rests for ohs, man, something about the breathing aspect. 165lbs was extremely hard with the other ohs suffering from it. Range of motion sucked and i cant do any val salva maneuver. I focus on my breathing too, perhaps too much, but theres something to do with the diaphragm and ohs. These may have to always be more than 30.

 

[AKIRA]

Bro your like a machine

Cuz I dont make a new thread? I try to look back on certain things, but I always forget.

Right? Pretty impressive and relentless. He just keeps going and going.

Yeah, well, hopefully this will mean something some day.

Glad its entertaining! I do have an IG. How do I post it?

 

[AKIRA]

Trap Bar deads
295lbs for 4x3 (too heavy)
275lbs for 4x3

Snatch Grip Deads
185lbs for 5x5

Romanian DB Deads
75lb DBs for 4x8

Hangs



Uhhhh, today may had been a day where I felt a loss of strength due to dehydration. Some sort of percentage is lost when in that state and everything today not only felt heavy, but I couldnt maintain 30 sec rests. I was drenched in sweat, out of breath, thirsty, and I stunk.

 

[AKIRA]

T bar rows
4 plates + 25lbs for 8x3

Unilateral hs row
3 plates for 5x5

Supinated latpulldowns
160lbs for 4x8

Cable curls
Reverse cable curls, both drop sets

Stretched


Suprisingly, this was hard again. I hardly get winded or sweaty from rows, but i sure as shit did today. Still dizzy now.

 

[AKIRA]

Squats
240lbs for 5x5

Marching db lunges
50lb dbs for 8x3

Leg press?
2 plates on each side for 4x8

Cycle now cuz iv3 got too much spare time


My back was sore at where my love handles would be if i had them last time i did 275. Felt it again today at 240lbs. Got a crazy sweat going and i can do more but man do i NOT want to be tired today.

 

[AKIRA]

Bench
275lbs for 5x3

Flat db press
120lbs for 5, 5, 5, 3, 3 (had to do 45 sec)

Standing oh db press
50lb dbs for 4x8

French press?
85lb bar for 3x8


Couldnt stretch cuz theres no place to do it.

275lbs at 30 sec...man. perhaps this is supposed to be hard?

 

[AKIRA]

Sumo Deads
315lbs for 8x3

Romanian Deads, conventional dead into position
225lbs for 5x5

Hip dominant Kettlebell circuit

Brisk walk at an incline for 15 min

Hangs


All 30 sec and I am dam proud of it. My legs are all scraped up though from the fine tooth brail.

 

[AKIRA]

Weighted chins
25lbs for 8x3

Wide pullups
BW for 5x5 (last 2 sets needed 45 sec?!)

Seated neutral row
165lbs for 4x8

Curls
Flexbar
Theracane
Bands
Sauna now


Not sure why my strength sucked. I mean, sure, i switched the workouts, but chins are typically easy. Didnt expect the wides to be too hard for added weight.

 

[AKIRA]

Standing oh bb press
155lbs for 5x5 (couldnt get very last rep)

Alternating flat db press
100lb dbs for 5x5

Standing oh db press
50lb dbs for 4x8

Series of floor kb getups
Sauna now


Not much to say about tonights workout other than it worked.

 

[AKIRA]

Squats
315lbs for 3, then 2 (full recovery)

225lbs for 8x3

Goblet Squat w/db between my legs?
110lb DB for 4x8

Jammer Drop sets x2

Self Myofacial
Stretched


God dammit. Ok, I just bitched out on the 3x3 of heavy squats, but weird shit was going on ok? Went back to my staples.
I used to do belt squats on the other gym and here on all the squat cages, there are elevated foot platforms that Ive always pondered if they could be good substitutes. Tried the 110lb db and that shit was way too easy. My grip wasnt happy about it though and carting that fucking thing all the way over to my cage sucked. I am going to try using my dip belt next time and seeif I can safely set it up.

 

[Montego]

Squats
315lbs for 3, then 2 (full recovery)

225lbs for 8x3

Goblet Squat w/db between my legs?
110lb DB for 4x8

Jammer Drop sets x2

Self Myofacial
Stretched


God dammit. Ok, I just bitched out on the 3x3 of heavy squats, but weird shit was going on ok? Went back to my staples.
I used to do belt squats on the other gym and here on all the squat cages, there are elevated foot platforms that Ive always pondered if they could be good substitutes. Tried the 110lb db and that shit was way too easy. My grip wasnt happy about it though and carting that fucking thing all the way over to my cage sucked. I am going to try using my dip belt next time and seeif I can safely set it up.

I haven't had the opportunity to use a belt squat. Looks like it would cut your nuts off.

 

[AKIRA]

Spider row
4 plates for 8x3

Weighted chins
25lbs for 5x5

T bar row
2 plates for 3x10

Face pulls
Cable rope curls

Theracane
Stretched


That spider row, it isnt that much of a god send for lower backs cuz the cushion creates intraabdominal pressure and i feel sciatica almost the whole time. Chins were still barely done and t bars were too easy. Went the light route after the heavy t bars.

 

[AKIRA]

Trap bar deads
275lbs for 8x3

Conventional deads
225lbs for 5x5

Single legged rdls
40lb db for 4x8

SMF
Theracane


Soooo...my back has had a lot of sciatica since my last deadlift day. I took some chances today and even lowered SOME weight and thus far, no pains. I even flipped the trap bar so that the handles werent so low to the ground.

The exercise that really gave me troubles were the single legged rdls. My feet were like STAAAAAAAHHHHHP.

 

[AKIRA]

Bench for singles
315lbs for 6x1

Incline db press
110lb dbs for 5x5 (30-45 sec; failed after 3 on the 5th)

Seated oh db press
50lb dbs for 4x8 (30 sec; rped just after the 6th rep on 4, then did 3 more reps)

Close grip decline bench
185lbs for 4x6 (30 sec)

Stretched, bands, theracane like a motherfucker


Ok so i can still do teh 315 and honestly, it felt easier than anticipated. I dont usually do singles for, well, anything, but if i did do them, theyd be for deads, which id like to revisit. Bench tho? Maybe never. I always go for the max, which is always a single, but its always progressive, which means, my max isnt always spot on because im fatigued by that point.
Anyway, so the rest had approved rests. Inclines wouldve been 105, but they dont have them here. Perhaps 100s wouldve been ok.

 

[AKIRA]

Rack deads?
385lbs for 3x3 (1 min+)

Romanian bb deads
276lns for 5x5 (1 min+)

SLDLs
70lb dbs for 4x6 (30 sec)

McKenzie pressups

SMR
Theracane
Bands


Ok, ok! No more high reps, low rests on deads. Cant believe 8x3 is that bad, but anyway, i figured out a sorta way to do racks where im at.. Its not perfect but they worked.
Opted to not bitch out on Romanians but i guess i did bitch out on the stiff legged? I hardly do these so i focused on keeping my knees tight.

 

[AKIRA]

Unilateral HS Row
4 plates + 25lbs on each side for 5x5 (45 sec)

Pendlay rows
185lbs for 8x3 (30 s3c)

Chin ups to 20
Needed 3 RPs 1st set
5 on the 2nd

Reverse curls
50lb bar for 5x5 (30 sec)

Stretched


God damn, did this in about 45 min. I was burning, i was sweating, i was panting, and i even went heavy on HS rows. Did those because i wanted to give my back a break.


Started thinking of doing certain push/pull days blended with legs.

 

[AKIRA]

Squats
275lbs for 8x3 (full recovery, first set had 5 reps)

Marching DB Lunges
60lb DBs for 6x3 (30-45 sec)

Kettlebell and core circuit


I was fucking SPENT TODAY. I was more tired this morning than ive felt in a long time. Woke up 3x in the morning and each time I fell back asleep, I dreamt.

BTW, This is me: https://www.instagram.com/therealbrocklanders/

 

[AKIRA]

Flat db press
115lb dbs for 5x5

Alternating flat db press
95lb dbs for 5x5

Stranding oh db press
40lb dbs for 5x8

French press
80lb bar for 3x10

Leg raises
Cable crunch
Planks
X2

Stretched


And to think, i thought about 120s! 115s were very hard. I got it, but barely. Decided to stay flat for the alternating. The ohs were too easy, same with the french press shit.

30 sec rests

 

[AKIRA]

Full body time!

Romanian deads
295lbs for 8x3 (45 sec)

Weighted wide pullups
25lbs for 8x3 (30-40 sec)

Good morning
115lbs for 4x8 (30sec)

Lat pulldowns, supinated
140lbs for 4x8 (30 sec)

Sauna now


Goal is lower first, then whatever i want. Today it was vertical pulls so next time it will be horizontal pulls. Squats/lunges will be accompanied by an upper push.
Today was weak cuz of helluva weekend. One for the ages and one i wont miss.

 

[AKIRA]

Belt squats
4 plates for 5x5 (30 sec)

Bench
295lbs for 5x3 (30-60 sec)

Marching db lunges
65lb dbs for 4x8 (45 sec; this is actually 4 steps per leg)

Flat db press
90lb dbs for 4x8 (30-45 sec; failed after 6)

Goblet db squats
80lb db for 3x10 (30 sec)

Stretch


Ok, i dont know if it was the diarrhea last night but today was brutally hard. Granted, i blended full body pushes and those belt squats were uncomfortable, but i didnt think id be this taxed.

 

[AKIRA]

Trap bar deads
315lbs for 5x3

Spider row
3 plates + 25lbs for 5x5 (~45 sec)

Romanian db deads
100lb dbs for 4x6 (30 sec)

HS Row, unilateral
3 plates +25lbs for 4x6 (30 sec)

Theracane
Bands


Another full body day and the 1st day ive taken creatine in years! I honestly felt great.
I remembered that i wanted to do LOW volume when it comes to deads, hence the 5x3 and it was basically full recovery. 315 was easy but i had to work somewhere where i need to be alert so i didnt want to take chances.
The rest of the pulls were fine, HS were too easy, but not by much. 10lbs extra woulda been better.

 

[AKIRA]

Weighted pullups
45lbs for 6x3 (45+ sec)

Conventional deads
315lbs for 6 singles

Weighted neutral chins
25lbs for 5x5 (45 sec)

Romanian db deads
95lb dbs for 4x6 (30 sec)

Stretched


I guess i didnt put up my last dead/pull workout?
Anyway, lowered the volume on both heavy pulls. Thought of doing 8x3 for the pullups but i knew deads were coming up and i didnt want to be spent.
315 wasnt too hard. Love the singles, but i wonder if this will ever make me sore. It was nice to not be panting..

 

[AKIRA]

From yesterday...

Standing oh bb press
170lbs for 6x3 (45 sec?)

Squats
245lbs for 8x3 (30 sec)

Leg press
5 plates on each side for 5x5 (30 sec)

Db thrusters
40lb dbs for 5x5

Cycle for 15 min at a bitch pace


Cant believe i did thrusters and i cant believe that it was hard.

 

[AKIRA]

Spider Row
4 plates for 6x3 (45 sec)

Trap dead, upside down
3 plates on each side for 6x3 (45 sec)

Romanian db deads
110lb dbs for 5x5 (45 sec)

Seated supinated cable row
170lbs for 5x5 (30 sec)

Some other arm, single legged rdls

Stretched

Ok, so spider rows DO hurt my back but because intra-abdominal pressure. I had no sciatica, did the workout, now i have it.

 

[AKIRA]

Belt squats at school
4 plates for 5x8 (45 sec)

Flat db press
105lb dbs for 5x5 (45 sec...fuck theyre all 45)

Goblet db press
105lb db for 4x6

Incline db press
85lb dbs for 4x8


Those belt squats...now its nice i can do em, but i dont know about a 5th plate. Shit will be too wide.
The other presses were fine, but the inclines, holy shit, that very last rep was a sensation. Ive not pressed to just before failure in years. It was a perfect volume. I almost passed out, but i was not gonna fail this time.

 

[AKIRA]

Rack deads
395lbs for 3x3 (1 min; strapped)

Romanian deads
275lbs for 5x5 (45 sec)

Extra wide lat pulldowns
180lbs for 5x5 (45 sec)

Supinated lat pulldowns
150lbs for 4x8 (30 sec)

Stretch that piri...


Some sciatica. Wouldnt be a good workout without it, huh.
Opted for the pulldowns instead for chins/pullups.

 

[AKIRA]

Squats
290lbs for 3x3

Standing oh bb press
175lbs for 3x3

Leg press
6 plates on each side for 5x5 (45 sec)

Standing oh db press
55lb dbs for 5x5 (45 sec)

Circuit
Leg raises
55lb goblet squat
135lb rope pressdowns
135lb rope crunch
3x10

Cycle now


Gonna stretch after this, but im convinced the creatine works cuz that squat was easy. Ive had some sciatica and some blue days recently so i expected squats to be a bit of a bitch but it wasnt. The bb presses, however, did feel hard. The dbs, not at all. Leg press was funky. Though it felt pretty challenging, i was no where near failure. This rep scheme should be was truly tests the creatine as 3 reps isnt enough.

Maybe shit was easy cuz of the lil break i had?

 

[AKIRA]

Sumo deads
335lbs for 6x2 (1 min)

Pendlay rows
155lbs for 4x6 (30 sec)

Romanian db deads
80lb dbs for 4x6 (30 sec)

Unilateral HS Row
3 plates on each side for 4x8 (30-45 sec)

Theracane


RAN out of time!