Chad's first 1-Andro log
- 06-07-2013, 08:47 PM
- 06-07-2013, 08:54 PM
06-08-2013, 09:05 AM
06-08-2013, 09:25 AM
06-08-2013, 09:59 AM
06-10-2013, 08:31 PM
Thanks for all the replies guys. Was up at the cabin this weekend so didn't get a chance to read all this till late last night. Had a nice relaxing weekend. Thankfully the pain has subsided for now, just like Snagency said, went away as quick as it came. Glad to know the 1-Andro is doing it's job.
Worked all day and then hit chest/back this evening.
Bench Press Isos: 375 for an 8 second hold x2. 405 for an 8 second hold x2
Bench Press: 285x6, 295x6, 305x6
Semi-Sup Pullups: BWx6, BWx6, 12lb DBx6, 15x6, 20 x6
Barrel Bar Bench: 275x8, 285x7
Wide Pro Lat Pulldown: 157.5x6, 170x6
Side Inertia Lat Raises: 25x6, 25x6
Shrugs: 395x6, 395x6
It was the third week for this phase so I drop a set for the auxiliaries. Joints feel great. Did some speed work in the sand after my lift. Haven't done much speed work since I started the cycle cus I was trying to bulk up. Now that I'm up to 277lbs, I'm gonna start working my speed training back into my training regimen. Did band runs in the sand, 30 seconds forwards for 4 sets, 30 seconds backwards for 4 sets with a minute rest in between. I was surprised how good I felt during it. Don't get me wrong I was winded by the end of it, but I was expecting to have a much rougher go at it with the extra 10 pounds I put on and not doing any intense running for about 4 weeks. I was recomping without much cardio, so I'm excited to see how adding the intense cardio in enhances the recomp. Ran a 40 yard dash at the end of everything and clocked in a 4.84. Not bad for a 6'3" 277 lb man, but by the end of this cycle I'm hoping to break into the 4.7's
06-10-2013, 09:22 PM
Its nice change of pace seeing these speed/strength training programs instead of straight bbing. Good training brother. And yes very good numbers for being huge
Use Code Montego15 for 15% off at milehighkratom.com
06-11-2013, 07:30 AM
06-11-2013, 10:11 PM
Thanks Montego and DreamWeaver. Preciate it.
Today was heavy week for arms. Had an amazing workout, best one yet since I started my cycle.
Weighted dips: 65x6, 85x6, 100x6 (2 count down)
Barrel Bar curls: 115x6, 115x6, 125x5 (2 hold at top, 2 count down)
DB French press: 50x6, 55x6 (2 count down, 2 hold at bottom)
DB drop curls: 40x6, 40x6 (drop at half way, all the way up, than 2 count down)
EZ bar reverse curl: 95x6, 115x6 (2 hold at top, 2 count down)
Heavy band tri ext: black bandx6, blackx6 (2 hold at top, 3 count down)
DB Cubans: 30x6, 40x6
1/2 Cubans: 20x8, 25x8
Crushed some PRs lifting than I did a speed and agility workout for about an hour and a half.
Extended shuttle: 6 sets 90 sec rest in between
(5 yards and back then 5 clap push-ups, 10 yards and back, then 5 vertical jumps for height, 15 yards and back, 15 yards and back. That's 1 set.)
Heavy band runs: 30 sec at a time, 6 sets
By the end my legs were torched and I just about yakked. Found it in me to run two 300 yard shuttles yet. I normally do a 300 yard shuttle in about 68 seconds.
300 yard shuttle works like this. 25 yards up and 25 yards back, 6 times. That makes 300 yards. It really kills the legs with all the stopping and starting.
Ran the first one in 63 seconds, rested 2 minutes, and ran the second one in 65 seconds. Both personal bests and both after 2 hours of working out. I was so shocked I remeasured the 25 yards and was thinking maybe I skipped a trip up and back, but my training partner assured me I didn't.
I feel pretty amazing right now. Gonna finish up my post workout meal. Grab a casein shake and get to bed. Hope the intensity carries over to tomorrow's training session.
06-12-2013, 09:17 AM
06-12-2013, 07:13 PM
Side note, just got a couple tubs of Cell Shock from supplementwarehouse.com for $22. It was out of stock on NutraPlanet so supplement warehouse price matched it. Hope I'm as amazed with the results as I am with the price.
06-12-2013, 07:32 PM
06-13-2013, 10:17 PM
Sorry I didn't update yesterday. Another couple hectic days at work.
Wednesday night I did a pretty intense running session. Ran stadium stairs, 4 sets with 1 foot on each bleacher, as many trips up and down as I could get in 30 seconds. 30 seconds rest and back at it. Then I did 4 sets of bunny hops up the bleachers, as many trips as I could make in 30 sec. Followed that up with heavy band resisted runs in the sand. By the end my legs felt like jello and every fiber of my being wanted to walk out of the gym...but the preworkout kicked in and I decided to do a core workout with my buddy.
Band Crunches: 6 arms extended with a 4 count back, 6 normal band crunches with a 2 count back, and 6 crunches, no count with no band...that's 1 set.
Band lockouts to woodchops: 10 sec iso, 10 woodchops with a 2 count back, that's 1 set. Did 3 sets of that.
Hanging band resisted garhammers: hang from pullup bar, heavy band around my feet, bring knees to chest, hold for 2 and back down, 10 reps is 1 set. 3 sets of that.
Flat lat flexion with presses: Lay on my side with someone sitting on my legs on a bench, extended my arms with a 15lb DB, held that position for 8 seconds then did 8 reps of bring my arms back behind my head and extending again. That's 1 set. 3 sets of that.
Roman chair med ball abduction holds: On the leg raise station/dip bar, squeeze 20 lb med ball between your knees, bring knees to chest hold for 2, down for 2 for 12 reps. That's 1 set. Finished with 3 sets of that.
I know it's pretty uncommon to have an entire day devoted to core, but let me tell you, you'll be sore in core muscles you never knew you had. Plus core strength is really important in my sport.
Today I did my final week of the strength phase for legs.
BB Squats w/ 2 count down: 315x8, 355x6, 465x4, 425x6, 395x8 (nearly passed out on the last set)
Good Mornings w/ 3 count down: 145x8, 155x8, 155x8
Glute Hams w/ 4 count down: 35x6, 35x6, 35x6
BB Walking Lunges: 175x20, 185x20, 185x20
Single leg lying leg curls w/ 3 count down: 97.5x8, 105x8, 105x8
Sled pulls on tiptoes for 12 sec, 5 sets: 1600 lbs again (I ran out of 45lb plates in the gym and the sled won't hold anymore)
Legs are actually feeling pretty good. They've got their a$$ kicked this week though with all the running added into my workouts.
Chest/Back tomorrow, I'll check back in then. Just started my last bottle of the 1-Andro
06-14-2013, 08:46 AM
06-14-2013, 01:21 PM
This guy is putting in work!
Chad have you thought about entering our transformation contest? A little added motiivation and maybe u could be our new fitness model!
Use Code Montego15 for 15% off at milehighkratom.com
06-14-2013, 01:35 PM
06-14-2013, 02:11 PM
06-19-2013, 07:02 PM
Long time no talk gentleman. Been doing a lot of traveling lately so I haven't really had the time to sit down and do a thorough update, didn't wanna half a$$ it either. So I'm gonna have a lot to say so I apologize for this post's lengthiness.
I finished my last week of the strength phase for legs. All my numbers were way up from week 1.
Squats: 315x8, 365x6, 445x4, 405x6, 365x8
Good Mornings: 145x8, 145x8, 155x8
Glute/ Ham Holds: 35x6, 35x6, 35x6
Walking BB Lunges: 185x20, 185x20, 185x20
Single Leg Lying Leg Curls: 105x8 each leg, 105x8, 110x6
Sled Pulls on toes: 1600 lbs x12 seconds, for 5 sets.
Finished up my last torso workout on Friday the 14th.
Bench Press Isos: 405 w/ an 8 second holdx2, 405 for 8 sec x2
Bench Press: 275x8, 285x8, 295x8
Semi-Sup Pullups: BWx8, BWx8, 15lb DBx8, 20x8, 25x6
Barrel Bar Bench: 275x8, 285x7, 295x6
Wide Pro Lat Pulldowns: 165x8, 165x8, 165x7
Inertia Side Lat Raises: 25x8, 25x8, 27x8
BB Shrugs: 405x8, 405x8, 405x8
All the counts and every other detail is in my other post, didn't feel like adding all the counts and stuff in this post.
Finished up my strength phase arms on Monday.
Weighted Dips: 75x8, 85x8, 100x6
Barrel Bar Curls: 105x8, 115x8, 115x8
DB French Press: 50x8, 50x8, 55x8
DB Drop Curls: 35x8, 35x8, 40x8
EZ Bar Reverse Curls: 95x8, 105x8, 115x7
Heavy Band Tri Ext: Blackx8, blackx8, blackx8
Full Cubans: 35x8, 35x8, 40x8
1/2 Cubans: 20x10, 20x10, 20x10
I also did a lot of running after my lifts. Very similar to the running workouts I outlined earlier.
I did my core workout yesterday, exactly the same as the one I mentioned last week.
Today I started a new hypertrophy phase. It's called a 6, 12, 24 workout. It's 3 clusters of tri-sets. The pumps are unbelievable and the growth benefits of this workout are also incredible. This is the phase I was really looking forward to to pack on some more size.
Here's the workout in detail... Did legs today.
The first cluster looks like this...
Heavy Banded Squats for 6 reps with a 5 count down, 10 seconds rest, Hex Bar Deadlifts for 12 reps with a 3 count down, 10 seconds rest, and 24 DB Box Squats for 24 reps as fast as I can do them or until I collapse, whichever happens first. I repeat this cluster 3 times with 2 minutes rest between each of the 3 sets. The banded squats are especially tough, you take some heavy bands, wrap them around the base of the squat rack and loop them around the bar. The tension is greatest at the top of the squat, gets easier as you descend, and re-intensifies on the way back up, it's a killer. By the end of each set your legs should be on fire and feel like jello. The weights looked like this...
Banded Squats: 225+the bandx6, 225x6, 245x6
Trap Bar DL: 225x12, 225x12, 245x12
DB Box Squats: 2 30lb DBs x24, 30x24, 30x24
Here's the second cluster...
BB RDLs with a 5 count down for 6 reps, 10 seconds rest, right into Lying Leg Curls for 12 reps with a 3 count down, 10 seconds rest, then 2 Leg Bosu Ball Hip Ups for 24 reps and no count. The hip ups are performed with your heels dug into the bosu ball while lying on your back, you then thrust your hips skyward as explosively as possible. This wasn't quite as bad as the first cluster but it was still difficult and my legs were shot from the squats.
BB RDLs: 185x6, 185x6, 185x6
Lying Leg Curls: 150x12, 157.5x12, 170x12
Bosu Hip Ups: BWx24, BWx24, BWx24
The third and final cluster...
Heavy Med Ball Abductions, hold for 5 seconds for 6 reps, 10 seconds rest, belted calf raises, hold for 3 seconds at the top for 12 reps, 10 seconds rest, band adductions for 24 reps and no count. For the Med Ball Abductions, place a med ball between your knees, squeeze and try to pop it while holding for 5 seconds at a time. For the Band Adductions, place a heavy band around your knees in the seated position, spread your knees as fast as possible for 24 reps, this should obliterate your hip flexors. Just be careful not to crush your nuts...
Med Ball Squeezes: 20lb Med Ballx6, 20x6, 20x6
Belt Calf Raises: 3 45lb plates on the belt, so 135x12, 135x12, 135x12
Band Add.: Heavy Bandx24, bandx24, bandx24
After these workouts running is a remote possibility. By the end standing was a near impossibility and I had to just sit on the floor and chill before I felt comfortable enough to hop in my truck and drive home without cramping. I'm gonna get up early tomorrow and get my run in no matter how stiff I'm feeling.
Diet has been on point and I'm having minimal sides. Weight is pushing 280...
I'll make sure I check back in tomorrow after my 6, 12, 24 torso workout...If I can manage to type without my shoulders cramping.
06-19-2013, 08:12 PM
06-19-2013, 09:22 PM
Big update right there. I still enjoy therese athlete training programs. A big workload for certain.
Use Code Montego15 for 15% off at milehighkratom.com
06-20-2013, 11:36 AM
06-20-2013, 03:17 PM
06-20-2013, 10:05 PM
Thanks guys, I appreciate it. May be a big workload but it never seems like it's enough. Someone is always out there getting better, can't let 'em one up me.
Shoulders, chest, and back are absolutely torched right now. Just finished up my 6, 12, 24 torso workout. My whole upper-body is still twitching and it's been about 2 hours since I lifted and I still can't feel my fingers from the insane pump I had. There came a point in this workout where the lactic acid was built up so much all I wanted to do was crawl out the door...but sometimes you just have to grit your teeth, suck it up, and just lift. Today was one of those days.
First tri-set...Incline Bench Press with a 5 count down for 6 reps, 10 seconds rest, Flat Bench Semi-Sup DB Press with a 3 count down for 12 reps, 10 seconds rest, Heavy Band Standing Chest Press for 24 reps as fast as possible. Rest 2 minutes and repeat this 2 more times. The first two exercises aren't really that bad, but the last set of the band presses almost floored me. After each set it took a minute until I could fully unbend my arms.
Weights looked like this...
Incline Bench Press: 185x6, 205x6, 225x6 (Could definitely have done more, kind of disappointed looking back now that I didn't push myself harder.)
Flat Bench Semi-Sup DB Press: 70x12, 75x12, 80x12
Standing Band Chest Press: Blue Bandsx24, Bluex24, Bluex24 (Kind of tough to explain how tough the bands were since I can't throw a number out there but the blue bands are about a half-inch thick.)
Second Tri-Set...this was actually the worse 3 exercises of the whole workout. Forearms felt huge and I couldn't bend my fingers the entire time this tri-set was going on. I did Wide-Pro Grip Pullups for a 5 count down for 6 reps, 10 seconds rest, Semi-Sup Lat Pulldowns for a 3 count back up and 12 reps, 10 seconds rest, Wide Pro Grip Cable Rows for 24 reps as fast as possible. Can't begin to describe how much of a pump this gave me.
Wide Pro Grip Pullups: BWx6, BWx6, BWx6
Semi-Sup Lat Pulldowns: 150x10, 130x12. 117.5x12 ( I hate going down in weight but I feel like the pump was almost like an enemy here, as the set went on I started to lose my range of motion for some reason, can't think of another explanation.)
Wide Pro Grip Cable Rows: 70x24, 70x24, 70x24
Last tri set...Banded BB Shrugs hold for 5 seconds at the top for 6 reps, 10 seconds rest, DB Poliquins for a 3 count down and 12 reps (kind of like a lat raise but a lot tougher, Band Upright Rows for 24 reps as fast as possible (Stand on a resistance band and simply perform an upright rowing motion). The Banded BB Shrugs were the killer here. Used some pretty heavily resistant bands. At the top of the shrug you have the bands really pulling down on the bar making the exercise about 25 times harder. With the bands on the bar, 135 felt way more than the 365 I did last week.
Banded BB Shrugs: 135+double looped blue bandsx6, 135x6, 135x6
DB Poliquins: 15x12, 20x12, 25x12
Band Upright Rows: Bluex24, Bluex24, Bluex24
Finished lifting and did some heavy sled pushes for speed. 600 pounds for 20 yards and then a 20 yard sprint back. 6 sets of that with 90 seconds rest in between. Then some pro shuttles (5/10/5 shuttle). 6 sets of those. Running was a struggle due to my leg day yesterday but I knew I'd regret leaving the gym without running.
Tomorrow is 6,12, 24 arms day...wish me luck.
06-21-2013, 01:21 AM
I'm not so sure you need luck at this point. I think I'll be taking pages out of your book fine sir.
06-21-2013, 04:06 PM
Just stepped on the scale...282! Granted I just ate 16oz. of steak, a sweet potato and a salad but still... THAT'S 25 POUNDS IN 6 WEEKS! Some of it is probably water weight, but I think I actually look better now with the added poundage. Muscles look fuller and I'm more vascular.
Similar Forum Threads
- By ffmedic32 in forum Cycle InfoReplies: 154Last Post: 12-02-2010, 09:05 PM
- By primetimerg in forum Cycle InfoReplies: 81Last Post: 03-14-2009, 02:27 PM
- By tattoopierced1 in forum MMAReplies: 82Last Post: 02-19-2008, 04:01 PM
- By sponky in forum SupplementsReplies: 5Last Post: 11-03-2007, 01:46 PM
- By DuiLee in forum Cycle InfoReplies: 2Last Post: 05-24-2005, 11:03 AM