Akakabuto's Lifting

[akakabuto]

Wednesday

Clean & Press
6x40
5x40
5x50
3x60 - unstable, ugly, stance too narrow
2x60 - good

Front Squat
5x60
4x70
1x80
1x90

Few sets of standing abs & back extensions

 

[akakabuto]

Friday - Asian squats, cobras, foam rolling

 

[hathats]

Nice lifting man.

War Suomi!

Oh, I didn't know he was finnish, so I guess there's four of us me, Akakabuto, Hymn and that one guy that kept whining and joined the army.

 

[akakabuto]

Haha.

Sunday

Knife throwing , my first time with a decent target and got 5 succesful throws.
Heavy bag 20min , cobras , asian squats , abs.

- I was thinking of ordering a barbell and plates but it doesn't make sense with the space I have. I'm spending money on books, most of which are sports related. Ordered a set of three throwing knives and a blowgun today. Going on a work trip next morning

 

[akakabuto]

Saturday

Clean & Press
7x40
3x50
3x55
4x60 - not far from fifth
3x60
7x40
7x40

Full Squat
5x60
3x80
3x100
1x110
1x120
1x130 - belt

 

[akakabuto]

Sunday

Barbell Row
6x30 - curls
6x40 - curls
10x50
8x70
5x80
5x90
5x100 - only non-strict set
5x90

Jouko Curl 3x5x32.5's
Lat Pulldown , top set 5x110k
Reverse cable curl , last set 15x39k
Leg raises

 

[akakabuto]

Monday

Hack Machine Squat - These seem to aggravate the lower back somewhat or maybe it was simply cramping due to heat
10x20k
10x20k
10x20k
10x20k
10x20k

Back Extension
10x BW
10x10k
15x BW
10x BW
10x BW

Leg Curl 3x7

- Had no work today. I've been slacking especially on the squat/leg department

 

[akakabuto]

Wednesday

Bench Press - Medium Grip
5x60
5x65
3x70
2x75
1x80
3x70

DB Pull-over 3 sets (15x22.5k , 10x30k , 8x35k)

 

[akakabuto]

Some Goals

Fat loss - not going into specifics here but I have been eating better for over a month now that I used to. I feel I can keep this up and eat even healthier.

Clean & Press 5x60 (4) , 1x70
Deadlift 200 (190)
Full Squat 150 (140)

Some minor ones:
Barbell row 5x100 (5x90)
Lat pulldown 5x130 (5x110-120)
Jouko Curl use 45's well
Good Morning 5x110 (5x90-100)

- I got Enamait's 2books and the DVD+manual today. Fast delivery and seems great.

 

[akakabuto]

Wednesday night

32k kettlebell front carry one trip
Band neck work 4 ways
Band pull-aparts 4 sets
Kettlebell swings 2x10 per hand with 16k
Lots of wide stance squat stretches/holds

Thursday - Heavy bag 30min

 

[akakabuto]

Friday

Only few hours at work but it was intense. Bad nutrition today, short of food but ate candy and other shit.

Shoulder dislocates

Full Squats
4x80
20x100 - Breathing squats... I made a mistake though because I used a belt, I could barely breath at the end and was sure I was going to black out. I GM'd atleast 7 reps.

One Finger on Each Hand Deadlift
1x70
0x70
1x70
0x50 - tried index fingers
3x50
Used different finger combinations with 50 for finger holds
15x50 - finger curl, all fingers
15x50 - finger curl, all fingers

Abs 3 sets
Some stretching

 

[akakabuto]

Sunday

Narrow Grip Bench Press
5x50
5x60
5x5x65

DB Pull-over
10x22.5
8x32.5
8x40
8x27.5
8x27.5

Overhead Cable Triceps 4 sets
Med. ball throws

 

[akakabuto]

Monday

Barbell Row
8x60
8x70
5x80
5x90
5x95
5x90
8x80

Lat Pulldown
8x70
8x80
6x90
6x100
6x110
8x90

Jouko Curl
6x32.5
6x37.5
4x42.5 - very ugly
12x20's

Cobras 3x10

 

[akakabuto]

Thursday Night

Stationary bike 20min , 4 sets of planks, more abs, flexibility work.

Few hours later

A1. Rope & Kettlebell carries:
4x suitcase
4x backpack
4x front

B1. Rope curl
8x32
8x32
8x32
15x16

B2. Overhead Rope Triceps
12x16
12x16
15x16
12x16
12x16

C1. Band Neck Extension 4 long sets
C2. Band Pull-aparts 20+30 reps

 

[akakabuto]

Friday

Clean & Press
5x45
5x45
3x50
3x50
3x52,5
3x52,5
3x52,5
3x52,5
3x52,5

Full Squat
5x65
5x80
5x80
5x90
5x90
5x90
5x90
5x90

Clean & Press
5x35
5x45
4x50
4x50
4x50
4x50

 

[akakabuto]

Saturday - Active recovery

Sunday

Deadlift , beltless doh
3x100
3x100
3x115
3x115
3x135
3x135
3x135

- I think my form was good, yet my lower back was cramping. I don't know why this happens.

DB Bench Press
8x20's
5x25's
5x30's
5x30's
5x30's
10x25's

Did some ab work, back extensions and stretches

Seated Cable Row 5x8x70

 

[akakabuto]

Sunday Night

Short rest
Kettlebell Upright Row 60 reps (20-10-10-10-10) 32k
Kettlebell Row 3x10 32k
Band Pull-aparts 30+30 reps
Neck front & back 2 high rep sets
Band dislocates

Monday

Sledgehammer strikes 200 total , did 10 left, 10 right per set with short rest.
Band Pull-aparts 20+20
Band dislocates
Heavybag 10min

 

[akakabuto]

Tuesday

Clean & Press
5x30
5x40
4x50
3x55
3x55
2x55
2x55
3x50
3x50
4x50
6x40
8x40

DB Bench Press 5x10 20's
Lateral raise 3x10 10's
Cable triceps 3x8

PVC rolling

 

[akakabuto]

Saturday

Clean & Press
8x30
4x40
3x50
3x50
3x55
3x55
3x55
3x55
3x55

Lateral raise 3x12 12's
Upright row 3 sets (10x60 top set)
DB French Press 3 sets (6x18's top set)
Pec-Deck 4 sets
Some stretches

 

[akakabuto]

Sunday

Heavybag 20min , PVC rolling

Barrel lifting & trying to open the barrel without any luck. Broke a hammer too.
Fake anvil pinch lifts
Band pull-aparts 2 sets
Band Neck Curl & Extension 3 sets
Band dislocates