Lets see what this muscle can do..

[AKIRA]

Trap Deads
225lbs for 5x5 (30-45 sec)

Romanian Deads
225lbs for 4x8 (30-75 sec)

Reverse Hypers

Stadium shit
Bands


225lbs is more of an acceptable weight, though not for my size. Still, I was happy to do this without a problem. Started to feel some oddness in my left ass cheek. Ive wondered if it was because of the reps. When I got to the hypers, the pain was felt in every rep. Once I got to the stadium and did my sprints (today was without weight and was done in 9 min), the pain was completely gone.

 

[AKIRA]

Weighted Chins
~27lbs for 5x5 (30-45 sec)

Wide Lat Pulldowns
155lbs for 4x8 (45 sec)

Spider Row (drop sets)
1 plate + 45 separate pounds for 5 reps
1 plate + 35 separate pounds for 5 reps
1 plate + 25 separate pounds for 5 reps
1 plates for 5 reps (4 sets, full recovery)

30lb DB curls
Kettlebell circuit
Sprints


Normally I do NOT leave the gym sweaty and today I did, before I went to the stadium. The chins were the same as last time, but I tried to rest less. The pulldowns, I think was 4x8. I maintained strict form, but the left arm did start to feel stiff. The last 2 sets had a more rushed tempo. The spider rows, obviously, was a drop set. The curls did have a RP. The kettlebells were a bit of a joke.

 

[AKIRA]

Back to movements..

bench
275lbs for 8x3 (<1 min...fuck it, everything has this rest scheme)

Flat DB Press
90lb DBs for 4x8

Spider Row
2 plates + 25lbs for 8x6

Hip mobility shit
Bands


Decided to SKIP the stadium, due to some piri pain. Hard to say now if this is disc shit or muscle shit. I suspected the impact of the runs at the stadium werent helping. That said, each time I deadlifted the DBs up to press, I was nervous.

 

[AKIRA]

Weighted chins
~32lbs for 5x5 (45 sec)

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

Standing oh db press
50lb dbs for 4x8 (30-45 sec)

Hip shit
Sprints


Really liked what i did today after a hard hangover yesterday. I wanted to go heavier on the bbs, but when i got there, i moved my neck and now im crippled. Didnt want to press luck so kept it modest.
Sprints were just that...just 1 set. Too tired.

 

[AKIRA]

Sumos
225lbs for 8x3

Standing Romanian db deads
70lb dbs.for 5x6? (Each set started w a ground based squat)

Reverse hypers
Some kb stuff
Some hip stuff

Stretched


So, listen to this shit, my back held up fine but my left lats are all tight! Dis some SMR and holy shit did it go away immediately, but its back.

 

[AKIRA]

Flat DB Press
110lb DBs for 4x6 (1 min)

Tbar Row
3 plates + 25lbs for 4x6 (1 min)

Spider Row
2 plates + 25lbs for 4x8 (1 min)

A shit load of pressing kettlebells
Stretched
Sprints


Today I was nervous but happy because I was deadlifting the DBs into place for the presses. Then when I got to the next exercise, a pull, I didnt WANT to do the t bars cuz it puts my back at risk.. Did it anyway and as of now, my left ass cheek is jarring.

 

[AKIRA]

Hack Squat
3 plates on each side for 4x6 (45 sec)

Marching DB Lunges with backpack
40lb DBs w/~25lbs for 6x5 (45 sec; 10 steps each set)

Goblet DB Squat
75lb DB for 5x8 (30 sec)

Stadium lunges and...holy shit 90 of them...3 times.

Small stretches


Had some right knee pain today. Nothing to panic about. Great day, honestly.

 

[AKIRA]

Standing oh bb press
155lbs for 8x3 (<1 min)

Weighted chins
~37lbs for 8x3 (20 sec)

Standing oh db press
55lb dbs for 4x8 (30 sec)

Wide latpulldowns
160lbs for 4x8 (30 sec)

40lb db skullcrushers
30lb db curls

Dead hangs


Golly. Guess it was a good day, but i just didnt want to come here. Only did cuz of boredom.

 

[AKIRA]

DB Row
100lb DB for 5x5 (1 min)

Spider Row
2 plates + 25lbs for 5x6 (1 min; strapped)

Bench
225lbs for 4 or 5x8 (1 min)

Close Grip Bench
185lbs for 5x6 (45 sec)

Big sprints


I am inputting this late and I dont remember what I did for presses as pulls took the spotlight. I know that bench was hard and I was on creatine.
When I got to the sprints, I did something different. I did more beyond the 32 steps and tried to do the 90. I failed. I did 73. Twice. Then again for 60....then again at 75, but after a long rest.

 

[AKIRA]

Trap Bar Deads
~245lbs for 5x5 (~1 min)

Romanian DB Deads
75lb DBs for 4x8 (1 min; strapped)

Kettlebell circuit within reverse hypers
Stretched

8 sprints


Yikes, I stretched then did sprints? Well, I am awaiting some important news and these idle hands are frisky.
But, it was a nice day! I did the workouts with little problem. I do feel some left ass cheek pain, but its nothing really new.

 

[AKIRA]

Weighted Chins with different bag
~37lbs for 8x3 (30-45 sec)

Latpulldowns
165lbs for 4x8 (30-45 sec)

Standing OH DB Press
65lb DBs for 5x5 (45-60 sec)

Seated Neutral OH DB Press
35lb DBs for 3x10 (30 sec)

Kettlebells


Yesterday was a stressful day with little recovery. I dodged THAT bullet, but I may be fired upon this week.
Right when I woke up, I thought I got some potentially bad news when it came to my claim regarding my bike. Later, I did get some good insurance news. Then, I get an alert speaking about my gym requiring masks....then I saw I didnt have to wear it DURING working out. Ok, thats 2 things I worried about that turned out ok. I just one good phone call about my job. Just that phone call and it has to be good. Then, Ill feel at ease.

I used a newer bag today and its 15lbs without the phone. I added 20lbs, so lets say its actually 35lbs and it was easy. The lat pulldowns hurt here and there with my left elbow....AND my right shoulder? Unsure if I logged some odd shoulder pain last time I did barbell lifts, but its stuck around. I felt it during the presses, but only in spots. Not chronic pain, just when things move slightly in some way.

Rain today, so skipped the stadium and did kettlebells.

This mask shit is shit.

 

[AKIRA]

Hack squat
3 plates + 25lbs on each side for 4x8 (60-90 sec)

Stationary bb lunge
95lbs for 4x8 (60 sec)

Marching db lunge with 17lb bag
40lb dbs for 6x5 (45 sec)

Stadium was closed!


Knee pain again, but it went away. I opted to do slightly more weight and reps on the hack. The bb lunges were done not alternately.

Cant believe the stadium was closed. Did a 20 min campus walk.

 

[Widenymous]

Nice.

I'm glad people are still logging their workouts online. That's motivation right there!

 

[AKIRA]

Bench
295lbs for 5x3 (75-90 sec)

Alternating flat db press
90lb dbs for 5x5 (<1 min)

Spider row
2 plates + 35lbs for 4x8 (45 sec; strapped)

Kettlebell circuit with many dead rows


295lbs was hard. Perhaps i couldve done more sets, but that 5th set was a struggle. Ive not done heavy bench presses in a while. I miss it. With the loss of deads and squats, id like to tackle this, but id just end up fucking something up.
I only did i horizontal pull, but i went to failure without failing. When i got to the kettlebells, i did many rows in between hard fucking kb core related shit.

 

[AKIRA]

Sumo deads
245lbs for 8x3 (30-40 sec)

Romanian db deads
75lb dbs for 4x8 (45 sec)

Unilateral kb swings
20kg for 3x5 each
~ss~
Reverse hypers
BW for 3x10 (30 sec)

Bands


245lbs aint shit but im pain free. Ill accept it.

 

[AKIRA]

Standing oh bb press
135lbs for 4x8 (1 min)

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

Lat pulldowns
150lbs for 4x10 (45 sec)

Weighted chins
15lb bag for 5x8 (45 sec; strapped;rps; failures)

Neutral & supinated unilateral eccentric curls

Sprints x 18


I cant get into my log to see what i did so i did some high volume shit. And i cant believe i had that many failures on the chins.
Stadium is kinda sunny....though im just sitting in the clouds now. I did do the sprint run with the bag twice. Wasnt that easy.

 

[AKIRA]

......somehow i cant log in via my desktop?

Leg press
4 plates on each side for 5x8 (45 sec)

Hack squats
2 plates on each side for 4x10 (30 sec)

Goblet db squats
60lb db for 3x12 (30 sec)

Stadium lunges
90x2 going up
11x9 going across
Walk up 90

Bands


Yeah, im looking at my desktop right now, loggin in and repeatedly coming back to a login screen.

Anyway, high volume day. Lets see if i get sore.

 

[AKIRA]

Spider row
3 plates + 25lbs for 5x5 (1 min; strapped)

T bar row
2 plates + 25lbs for 4x8 (30 sec)

Incline db press
90lb dbs for 4x8 (30 sec)

Decline close grip bench
135lbs for 4x10 (30 sec)

Stretched


Majorly draggin ass today. Good pulls, 1 heavy, 1 volume. The presses couldve been better. 135lbs was easy as fuck...at first.

 

[AKIRA]

Trap bar deads
255lbs for 5, 3, 3, 2, stop!

Reverse hypers
~ss~
Unilateral 18 kg kb swing

Sprints


Right side back had a pop and its now been 4 hours. Shits inflamed. Great, here we go again. On a safer movement at only 255.

 

[AKIRA]

Weighted Chins
25lbs + ~15lb bag for 5x5 (1 min)

Wide Pullups
BW for 10x3 (30 sec)

Standing OH DB Press
60lb DBs for 4x6 (45 sec)

Seated OH DB Press
35lb DBs for 3x10 (30 sec)

2 kettlebell circuits
A shit load of stretching


WOW. My back is almost 100%. The massage I had yesterday, an hour on that area, 2 hours after the injury, that may be how I can get around this. Awesome awesome awesome. Cant believe how good it feels and I JUST fucked it up.

That said, I didnt bring straps and I was able to do a good amount of pulls. I did wide pulls, low volume, no weight, just to assess my elbow. It was still difficult, nonetheless.
The presses were light, mainly cuz I was being careful about the back. Yes it feels good, but lets not go crazy.
Let the record reflect that I was bored and kinda sluggish or depressed. Then I did the kettlebells and I felt great.

 

[AKIRA]

Floor Press
120lb DB for 5x5 (75 sec)

Decline Bench
245lbs for 8,8,8,4-RP-6 (1 min; failed)

Unilateral HS Row
3 plates for 4x6 (1 min)

Supinated Cable Row
150lbs for 3x10 (30 sec )

Cable super sets of unilateral curls and pressdowns
Kettlebell circuit

Stretched


Taking care of my back and did the heaviest DB they have here... It was very hard actually. So much that it fucked with my decline bench. The pulls were back friendly and my elbow held up great.
I am skipping the stadium today, but that KB circuit took 11 min alone. Once I was done stretching, I noticed it had been 2 hours. So...stadium can wait.

 

[AKIRA]

Leg press
5plates on each side for 5x8 (1 min)

Marching weighted bar lunges w/15lb bag
85lb bar for 6x8 (45-60 sec; 4 steps each leg)

2 kettlebell circuits
On my way to stadium


Hard day after a klonopin Sunday. Got laid Saturday and sleep was fucked, resulting in an anxious day so...benzos. Hate it cuz, it works, but has a residual effect. It seemed to have finally past, hence the desire for a stadium run. Eating a smoothie now, so hopefully it wont gastrointestinally interfere.

 

[AKIRA]

Standing oh bb press
145lbs for 4x6 (1 min)

Weighted chins w 15lb bag
35lbs for 4x6 (1 min; strapped; rp at the end)

Wide Latpulldowns
165lbs for 4x10 (45 sec)

Unsupported OH DB press
55lb dbs for 3x10 (45 sec)

Db curl

Dead hangs
Some hip stretches that i fucked up


Got some unnecessary stressful news last night, fucking up my sleep. Everything was affected. Couldnt even do 4x10 presses. Though i was sweating, i was not happy about today.

 

[AKIRA]

Floor Press
120lb DB for 5x5 (<75 sec)

Flat DB Press
95lb DBs for 4x8 (1 min)

Spider Row
3 plates for 4x6 (45 sec)

Unilateral Supinated Cable Row
75lbs for 4x8 (30 sec )

Leg Raises
~ss~
Cable Crunches (cramped up!)

Stretched


Today was better than last time across the board. I did deadlift the 95lb dbs into place, but I was scared. When I got to the spider row, my goal was to do the same intensity last time, but something 'spoke up' in my lower back, of which feels fine right now. That said, I only did 3 plates and strapped my hands. I went to do cable rows and decided to do them 1 side at a time, since the floor presses are unilateral.

Fuck abs.

 

[AKIRA]

Leg Press
6 plates on each side for 5x5 (>60 sec)

Hack Squat
2 plates on each side for 5x8 (<60 sec)

Leg Extensions
75lbs for 3x10 (30 sec; 3rd set was unilateral)

1 new KB Circuit
A shitload of mobility and stretches


Nervous day, but glad I did it. The right piriformis or QL is all flared up. I took some days off so this is from....sitting? Anyway 6 plates was easy but that last set hurt my right knee. WTF?
Hack squats were more for volume and pain management. The leg extensions were something I just wanted to try and my left leg, the side most fucked from the last serious back injury, is still weak. I thought I was fine but in set 2, I was not extending my leg as far as the right. Thats why I did unilateral.
Skipping the stadium and did some new KB stuff. Its a blunder to my mind to see me get extremely winded with a 16kg KB. Not only that, but I now remember I got seriously light headed on I think the 2nd set of leg presses. My mask was off.... I suppose the pre workout decided to finally work after having a break.

 

[AKIRA]

Weighted chins w 15lb bag
35lbs for 5x5 (1 min;strapped)

Pullups w 15lb bag
BW for 6x3 (30 sec; strapped)
Same thing without bag
BW 4x3 (30 sec; strapped)

Unsupported oh db press
65ln dbs for 5x5 (<60 sec)

Standing oh db press
40lb dbs for 3x10 (30 sec)

Mobility stuff


Ran out of time today..
I did 5x5 instead of 4x6 and though no RPs, i did do that last rep badly.
Dabbled in the pullups and elbow is better.
Switched the ohs and 65 is too light for seated but i dont have the confidence to set up heavier dbs.
All day yesterday and this morning, my knee has been irritated. I hope this isnt arthritis. Maybe the patellafemoral syndrome returned?

 

[AKIRA]

Ugh... should I really log a rehab one?

Ok..
Conventional Deadlifts
135lbs for 5x5 (30 sec)

Romanian DB Deads squatting each DBs into position
50lb DBs for 3x10 (30 sec)

Reverse Hypers
BW for 4x10 (30 sec)

Kettlebells
Mobility
a shit ton of stretches w bands


I am gonna see if I can add my IG on here cuz the mobility shit I do are not-so-graceful copies of other IG people doing these mobility and kettlebell movements. I sometimes record mine..

Anyway, I did have pain today but nothing that I dont feel when I am doing other workouts or when I am not doing anything! Might as well TRY to get something out of this..

 

[AKIRA]

MAX OUT DAY

Bench
315
325
335
345
355...and stopped

Floor Press
110lb DB for 5x5 (1 min)

Pronated Bilateral HS Row
3 plates on each side for 5
2 plates + 25lbs on each side for 5x5 (45 sec)

Neutral Grip Cable Row
150lbs for 3x10 (30+ sec)

Close Grip bench
225lbs for 8x4 (30 sec)

Unilateral Supported DB Curl
40lb db for 5
35lb db for 4x5 (30 sec)

Stretched like a mofo.....and throughout the bench pressing


365 is my PB but 355 being right behind it with little training for strength is a nice feat considering my luck lately.
Once I got to the pulls, my strength was shot. The rows were strapped btw.

 

[AKIRA]

Fuck, should I even list this?

Leg Press
4 plates on each side 4x8 (30 sec)

Hack Squat
pain

Reverse Lunge
pain

Goblet squat
pain

Leg extensions
60lbs for 4x10 (30 sec)

Some Kettlebells


Not sure what the fuck is going on, but the right knee got all pissed off during the 1st set of hack squats. Hack squats are kinda new and I wonder if they pissed off that joint. I dont feel like I have a lot of room to move, regardless of where I put my feet. Its as if I am grinding the fuck out of my knees here. Perhaps, cuz my shit didnt like anything else. On the 3rd rep on everything else, the pain returned. I was really hurting during the lunges.
Reached out to my PT friend and he made some suggestions. No sense listing them here.

 

[AKIRA]

Standing OH BB Press
145lbs for 4x6 (<60 sec)

Standing OH DB Press
60lb DBs for 4x8 (~45 sec)

Weighted Chins
15lb bag for 4x6 (30+ sec)

Latpulldowns
175lbs for 4x8 (30 sec)

DB curls + wrist curls

Dead hangs


Today was the epitome of an average day. Nothing great, but not bad. I wanted to do some stuff cardio wise, but it was raining. However....my knee is still on the fritz and I didnt want to push it. Bah...I still wouldve went to the stadium cuz I had the energy.