Lets see what this muscle can do..

[AKIRA]

30 sec day

T bars
3 plates for 8x3

Marching db lunges
50lb dbs for 8x3

Spider row
3 plates? for 5x5

Unilateral DB curl
30lb db for 3x5
~ss~
Dead stop db row
70lb db for 3x5

Quad n core dominated circuit
Cycle but only for 10


Goddddddddd. Why the fuck did i embarrass myself? I cant remember how much shit i did cuz of what i said to my CRUSH on my way out.

So its halloween and some the trainers were in outfits, but they seemed minuscule. One was wearing pickle suit over her uniform. My crush was wearing a similar garment, but a cheeseburger.
Now, i only thought that she and the other girl were wearing, what appeared to be, last minute costumes. I dont know why, but i thought they were wearing them because they 'forgot' to dress up. In other words, they didnt look creative. And my prick ass fucking said something to that.

I was on my way out, my crush was eating alone. I sat my bag down, took out my glasses and put in my mp3 player and approached.

Know what i said?

Did they force you to wear that?

NO!

That was your idea?

YEAH!

Not bad.....and i just walked out. Only i heard her say:

"GOD!" on my way out.


I feel so gross now.

 

[AKIRA]

Back to verticals and horizontals..

Conventional deads
345lbs for 3x3 (<1 min)

Sumo deads
275lbs for 5x5 (45 sec)

Romanian db deads
70lb dbs for 3x10 (30 sec)

1 kettlebell circuit

Bands


Had a hard past 2 days. Sleep wasnt 100%, calories were low, and stress was high. Kept it modest today and skipped showering. I may do a double today, but unsure.

 

[AKIRA]

Bench
315lbs for 3x2
300lbs for 2
285lbs for 3x3 (60-75 sec)

Flat db press
100lb dbs for 5x5 (30sec)

Db row
95lb dbs for 4x6 (30 sec)

Incline db curl
35lb dbs for 5,5,5,5,4 (30 sec)

Didnt even have time to SHOWER. Ugh.
So...315 is still hard huh? Looking back i was thinking, damn, i never do bench so its no wonder why its so damn difficult. Even tried to do 300 3x3 and, nope.
Surprised the rows were as hard as they were. I wanted to do HS Row dammit!

 

[AKIRA]

Squats
335lbs for 3x3

Marching db lunges
45lb dbs for 8x3 (30 sec)

Jesus, 1 kettlebell circuit?

Stretched


335lbs felt...heavy. Not sure if my pace helped or hindered any type of progression. My rests were over a min and under 90 sec, but i was fresh enough. Perhaps Time Under Tension will cause strength gains next time.

Ok i did 1 thing ive not done before with the kettlebells and i was fucking destroyed. And the kb was 35lbs...only 1 of them..well, the 2nd movement had 2 but god damn, the starting move fucked me. Or perhaps the squats and lunges fucked me. Who knows, im fucked.

 

[AKIRA]

Weighted wide pullups
70lbs for 3x3 (75 sec)

Weighted chins
45lbs for 5x5 (<60 sec)

Seated oh db press
70lb dbs for 4x6 (45 sec)

Kettlebell circuit
19 min of LISS treadmill


The pulls were mostly strapped and that 3x3 was ugly. I couldve rested more but i wasnt really tired or fatigued, despite the shit rom.
The seated oh press was hard and it was here that i didnt have a lot of motivation. It should be HERE that i feel 'into it.' I did a standard KB and then i did an easier hiit on the treadmill. A brisk pace for 30s and a semi brisk for 30s, 8 intervals. I never do this shit so i felt uncomfortable doing sprints. It was 3.4 for the rests and 4.4 for the pace. Not exactly sprints, but i need to start lower than i usually do.

 

[AKIRA]

Conventional deads
275lbs for 8x3 (30 sec)

Romanian deads
225lbs for 5x5 (30 sec)

1 kettlebell circuit
HIIT

Stretched


Another shitty weekend spilling out into the Monday. Ugh. Did 30 sec and had no "good" calories to fuel me.
Hiit was hardly hiit. I did intervals of 3.4 and 8.2. Thats not a sprint.

 

[samgraves82]

Conventional deads
275lbs for 8x3 (30 sec)

Romanian deads
225lbs for 5x5 (30 sec)

1 kettlebell circuit
HIIT

Stretched


Another shitty weekend spilling out into the Monday. Ugh. Did 30 sec and had no "good" calories to fuel me.
Hiit was hardly hiit. I did intervals of 3.4 and 8.2. Thats not a sprint.

It'll come back together brother!!!

bumpman82@protonmail.com for a list
h-as.pharma@tutamail to order

 

[AKIRA]

Tbar row
5plates for 5x5 (1 min)

Decline bench....
295lbs for 6, 6, 5
275lbs for 3, 3 (1 min)

Unilateral HS Row, pronated
3 plates on each side for 4x6 (45 sec)

1 kettlebell circuit
6 active walks @3.4, 6 sprints @9.0
Total 15 min

Stretched


Ok, hahah, i did 5 plates ONLY because this guy has a vid of him doing 5 reps with shit form. Just wanted to duplicate him, but better.
That said, 295 declines were hard to get 6. Damn! Needed spots.
The HS row ended up being harder than i thought.
Did i different kb workout that ended up being too simple and those sprints? 9.0 wont cut it.

 

[AKIRA]

Umm..Trap Bar deads? Ground Based Squat
365lbs? for 3x3 (45 sec)

Marching DB Lunges
55lb Dbs for 8x3 (30-45 sec)

1 kettlebell circuit

Bands


Ok, I used this half ass trap bar since there were no squat racks/cages available. Still, its essentially the same thing. Like a Belt squat, but without the safety and you use ya grips!
Now, 3x3 doesnt include the shit loads of warm ups I do. I did a lot of work tonight and I did it on ephedra.

Kudos to me. I decided to come home and eat what I have, skip the alcohol, and save that shit for another night.

 

[AKIRA]

Fuck your token!!!! God dammit.


I did trap bar deasa
365lbs for 3x3

fuckign marching db lunges
55lb dbs for 8x3

1 kettlebell circuit

bands


fuck this "token"

 

[AKIRA]

Standing oh bb press
170lbs for 5,5,5,4,3 (75 sec; RPs)

Standing oh bb press
135lbs for 8,8,8,6? (1 min)

Chins to 20
BW for 3 RPs
Wide grip pullups to 10
BW for 4 RPs, 2 sets

6 sprints

Stretched


Cant remember exactly what i did.
I did do 2 exercises that were the same with different intensity and slightly different grips.
I then did a high volume pullup scheme. Chins i did for 1 set and needed 2 or 3 RPs.
I then tried to do wide grip, but that was worse. 2 sets, a lot of RPs.

 

[AKIRA]

Sumo deads
315lbs for 3x3 (60-75 sec)

Snatch deads
245lbs for 5x5 (1 min)

SLDLs
65lb dbs for 3x10 (45 sec)

Cycle now


Today was excellent. Everythi ng was up.

 

[AKIRA]

Decline bench
335lbs for 2 reps
325lbs for 3x3 (75-90 sec)

Flat db press
105lb dbs for 5x5 (30 sec)

Bilateral hs row
3 plates on each side for 4x8 (45 sec)

Preacher curl? Hahaaha
35lbs on each side for 5x5 (45 sec, changing grips)

French press
100lb bar for 5x5 (30 sec)

6 sprints

I wouldve done a normal bench, but today is Monday and i was at the college, so, couldn't get one. Still, 335lbs couldn't be done for 3 reps comfortably. Ill accept 325.
Flat db presses were ok. I started to slow down at the end, but they were full reps.

Once i got to the sprints, i was sluggish.

 

[AKIRA]

Injury day, yayyyy!

Squats
295lbs for 5
Same thing for 1, right side back seized up, RACKED.

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

Hack squat
2 plates on each side for 4x8 (30 sec)

Goblet? No.

Turkish getups
35lb kb for 10 total

Sprints? No.

Thera cane
Bands


God dammit. I was due for this..ugh, last squat day was 335lbs for 3x3. How the fuck? I had 2 days of Rest too. No, wait, maybe not. I cant see the date right now. Anyway, i did go to bed with half a klonopin and that was at 930pm. Worked out at 830am. That may have done it.

Anyway, no disc nerve shit. Meaning, i can sit on a chair upright, extend my knee and no pain. I can do some hip mobility and no pain. So...the muscle knotted up? I actually dont know the difference between a knotted up muscle and a pulled muscle.

 

[AKIRA]

Weighted wide pullups
35lbs for 4x6 (1 min-75 sec; failed and RPs)

Weighted chins
25lbs for 5x5 (45 sec)

Standing oh db press
50lb dbs for 4x8

Seated oh unilateral neutral press
45lb db for 5x6

Cable pressdowns
~ss~
Cable curls

Flexbar
Stretched in 20 min sauna


Back is still fucked and im working around it, but my god, where the fuck is my pull strength?! That was horrible! And whats worse is that today marks day 3 on kreaklyn (sp?) creatine.

 

[AKIRA]

SMR

Bench
275lbs for 5x5 (75 sec)

Seated wide pronated cable row
210lbs for 5x5 (1 min)

Face pulls
135lbs for 4x10 (45 sec)

Close grip bench
185lbs for 4x8 (may had been 5 sets; 45 sec; rped last set)

Db curl
30lb dbs for 4x8 (30 sec)

SMR
Bands
Stretched


Still working on that back and this theracane, have i said how awesome it is? I dont have a floor to work with at home so i finally could today, before and after the workout, and that knot was there and gone!
I haven't done 275 5x5 successfully in a while. Opted for some back friendly pulls too. HS rows are back friendly but i wanted to do something different.

 

[AKIRA]

SMR

Standing oh bb press
135lbs for 4x8 (75 sec? Rped last set at 6)

Weighted wide pullups
25lbs for 4x6 (75 sec?)

Weighted chins
25lbs for 5x5 (1 min)

Unilateral Standing oh db press
45lb db for 5x8 (45 sec)

Supersets of reverse hypers and hypers
Eliptical for a hard 15 min


SMR
Bands
Stretched


Threw in extra reps today for the pushes and damn, that 135 got heavy. I was sweating, hr up, i had to take full rests.
The pulls were lighter but i figured id focus on full rom instead of shit rom and heavier weights.
Did core related work at the end. And i cant run so i did eliptical and God damn was it hard. Were only talking 80-70 rpms at 7-6 intensity.

 

[AKIRA]

Bench
290lbs for 5x5 (75-90 sec; failed just before the last rep)

Close grip bench
225lbs for 4x6 (60-75 sec; failed at the same spot?)

Spider row
3 plates for 4x6 (1 min)

Pre exhaustion
DB concentration curls
25lb db for 3x5
Dead stop row
75lb db for 3x5 (45 sec)

Hypertensions
BW for 3x10 with holds (30 sec)

Core work w McKenzie pressups
Eccentric db curls

Theracane
Bands
Stretched


How the fuck am i failing at the same spot? Psychological, im sure, but i may had gotten the last reps, i merely needed a spotter.
Did some mobility work and my back was fine. Tried swings and that was a no go.
Got some bad pain in my left elbow area during some curls, specifically neutral grip. Thats why i did the eccentrics.

 

[AKIRA]

Latpulldowns
220lbs for 5x5 (1 min)

Supinated pulldowns
170lbs for 4x8 (45 sec)

StandingOH BB Press
145lbs for 4x6 (1 min)

Seated OH DB Press, 1st 2 sets normal grip, last 2 sets neutral grip
50lb DBs for 48 (45 sec)

2 kettlebell circuits

Stretched


First time Ive done 220lbs for latpulldowns I think. The 'chins' were a tad easy. Threw in the straps for fun. The OHs were very hard. Because they were after the pulls? Love that back is almost back 100% this soon.

 

[AKIRA]

Bench
315lbs for 3x3 (rps, but read below]

Close grip bench
225lbs for 5x5 (1 min)

T bar rows
3 plates for 5x5 (45 sec)

Unilateral hs row
4 plates on each side for 5x5 (45 sec)

Glute ham raise
BW for 4x8

Theracane
Bands
Hangs


I was shaky today. Pre workouts fault. I seriously felt scared benching but god dammit i know i couldve done the scheme without rest pauses.
The t bars pissed off my back so i bitched out and kept shit light.

Ugh, thought my back was getting better.

 

[AKIRA]

Theracane

Marching DB Lunges
70lb DBs for 5x5 (1 min+ RI)

1 big ass Kettlebell circuit

Theracane
Bands
Stretched


Whenever I go up star steps, I skip a step and my back feels fine. I have, however, felt shitty today. I think those Glute Ham Raises tightened up my hams and my shit really hurts now. Be that as it may, I tried....and succeeded. Though I should not have gone this heavy, I came out more or less ok. When I got to the KBs, I was nervous. Yes, I thought I was on the verge of fucking up something. But...I wanted to try so up went the first KB swing (35lbs) and NOTHING. I did a swing, a snatch, a clean, a getup, and it was all ok. Didnt go up in weight, but I did 3 rounds, with no active rests. I was quite spent. Now, lets see if i feel ok throughout tonight and in the morning.

 

[AKIRA]

What the fucking fuck!

Thera cane

Weighted chins
35lbs for 4x5 (1 min)

Standing oh bb press
135lbs for 5x5 (45 sec)

Unilateral drop set on machine
105lbs, 95lbw, 85lbs---all the way to 55lbs. Each 8 reps (no rests)

Flexbar in sauna


Motherfucking fucking shit. First warm up body weight chin and i felt a snap in my left elbow. No golfers or tennis players pain, within this shit! I trucked on, like an idiot, but i tried the 5th set and it too much. Tried a pullup, nope. Went to do some presses and no pain.

So, great, my lower back is still grumpy and now i got a pissed off left elbow. No more pulls!

Ill have to look up to see what i did cuz my elbow hurt before i got to the gym. I didnt use a lot of pull or grip strength yesterday...

 

[AKIRA]

All 30 sec or less

Flat db press
95lb dbs for 4x6

Standing oh db press
55lb dbs for 4x6

Bench
225lbs for 5x5

Seated oh neutral db press
45lb dbs for 5x5

Eccentric curls 10lb and 12lb dbs

Theracane
Bands...like a motherfucker


Welp. Its nice to be back in here but my elbow and back are still screwed. Did all i could. I did 'deadlift' the 95lb dbs into place and nothing. Weird huh? Its not cuz i was fresh cuz when i hurt my back, it was a 2nd set of 295, 40lbs less than the previous squat trip. I was fresh and going lighter. Maybe the remnants of klonopin really did fuck me.

Oh..hahah 225lb bench was hard with the rests.

 

[AKIRA]

Trap bar deads
275lbs for 5x3 (30 sec)

Trap bar, flipped
225lbs for 5x5 (30sec)

Glute Ham Raise
BW for 3x8 (30sec)

Eccentric db curl

Hangs
Stretched


Just trying some lower pushes. Everything was fine and i instead did glutes than lunges. Just want something to do on the next lower workout.

 

[AKIRA]

SMR

Bench
305lbs for 3x3 (full recovery)

Close grip bench
245lbs for 5x5 (60-75 sec)

Standing oh bb press
135lbs for 8x3 (30 sec)

Eccentric db curls
17.5 db for 3x8

Reverse hypers
4x10

SMR
Stretched


The fuck, i was expecting to do more than 315 and here i was, scared of 305.
Back is feeling better. Couple of moments of reminders, which is why the SMR is there. Thats the same as the theracane.

 

[AKIRA]

Sumo Deads
275lbs for 4x5

Romanian DB Deads
85lb Dbs for 5x5 (30 sec)

Back extensions
25lbs for 3x12 (30 sec)

Eccentric curls

Theracane
Stretched


Welllllllll, I was ok until the last set, rep 2. I trucked on and stopped at set 4 and didnt go to the 5th. Ugh. So, I guess I was either not ready or too heavy. I dont feel as bad as before, but god damn, lets see how I feel after shit gets inflamed while I rest.

 

[Derek Wilson]

Open mouth.
Insert food.
Chew and swallow.
Repeat.

It's simple to follow.

 

[AKIRA]

SMR

Flat db press
100lb dbs for 5x5 (30 sec)

Incline bb press
225lbs for 8x4 (4,4,4,4,3,3,3; 30-45 sec)

Spider row
2 plates for 4x8 (30 sec)

Eccentric cable curls
25lbs for 3x10

SMR


Lousy weekend calories got me this workout. All ill.mention is that the inclines got hard and i felt pain in ny elbow at the ends of set 2 on.

 

[AKIRA]

Trap bar deads
295lbs for 4x3

Same thing
225lbs for 5x5 (45 s3c)

Marching db lunges
30lb dbs for 2x25 (full rec; 25 is in a.total.set)

Single legged rdls
25lb db for 4x6 (30sec)

Drop set of cable crunches
~ss~
McKenzie pressups

SMR
Bands like a motherfucker


So, today, the right side of my back held up fine, but my left ass cheek had some sciatica. Mother of christ...
I did all i could and im likely gonna be sore later.

Oh, and i did do kettlebells yesterday. My left elbow did not like any cleans.

 

[AKIRA]

Bench
285lbs for 5x3 (40 sec)

Flat db press
100lb dbs for 4x6 (40 sec)

Unilateral HS row, pronated
2 plates on each side for 4x8 (30 sec)

Face pulls
135lbs for 3x12 (30 sec)

Dips
BW for 3x12 (30sec)

Rope crunches
175lbs for 5x5 hahahha

Cycle now


So...twas a good day until i put my dbs back. I deadlifted each up with 1 arm and yay, my left arm felt a snap. Again, in the deep elbow, not the sides where golfers or tennis elbows apply. Did some pulls and didnt hurt any worse than before the snap. Bah. I dont know..