Shifty's Sponsored AMS Advanced Anabolic Pyramid Stack Log...

[ShiftyCapone]

Advanced Muscle Science
presents:



Shifty's Advanced Anabolic Pyramid Stack





1-Androsterone

Quantity: 3 Bottles (180 caps)


4-AD

Quantity: 3 Bottles (180 caps)


Arom-X

Quantity: 3 Bottles (180 caps)​

 

[ShiftyCapone]

Training:

• Day 1: Quads, Calves and Forearms
• Day 2: Shoulders and Traps
• Day 3: Back, Biceps and Hamstrings
• Day 4: Chest and Triceps

I'm currently trying to follow a protocol that I got out of Arnold's Encyclopedia. I do 4 sets of 16, 12, 8 and 4 reps with about 1 minute in between each set. 2-3 exercises per body part with about 1.5 minutes between exercises. Each set is done with a weight which makes for a good degree of difficulty, reaching failure at specified number of reps is ideal. He even goes as far as to say that the final set of 4 reps should include a couple forced reps. I likely will not be doing this as I currently don't have a workout partner. He also seems to recommend using the first set as a warm-up, I still like to do a lighter warm-up set of 6-8 reps when moving to a different body part.

As far as cardio is concerned, I usually do 20 minutes on an elliptical machine at moderate to high intensity after I am done lifting. I then proceed to cool down for 5-6 minutes on the same machine. This usually yields around 250-280 calories burned according to the HR monitor on the machine. I may start incorporating some HIIT running soon though as I find it to be most effective in burning fat.

Dosage:

• Week 1: 6 caps 1-Androsterone, 6 caps 4-AD
• Week 2: 6 caps 1-Androsterone, 6 caps 4-AD
• Week 3: 5 caps 1-Androsterone, 5 caps 4-AD
• Week 4: 5 caps 1-Androsterone, 5 caps 4-AD
• Week 5: 4 caps 1-Androsterone, 4 caps 4-AD
• Week 6: 6 caps Arom-X
• Week 7: 5 caps Arom-x
• Week 8: 5 caps Arom-x
• Week 9: 4 caps Arom-x
• Week 10: 4 caps Arom-x

Beginning Stats:
Morning Weight: 203.6

• Chest: 46"
• Waist: 37"
• Hips: 39 1/2"
• Shoulders: 53 1/2"
• L. Wrist: 7"
• R. Wrist: 7"
• L. Bicep: 16 1/2"
• R. Bicep: 16 3/8"
• L. Forearm: 12 7/8"
• R. Forearm: 13"
• L. Leg: 24 5/8"
• R. Leg: 24 1/2"
• L. Calf: 16"
• R. Calf: 16 1/4"

All measurements done on cold, flexed muscles (except waist, wrists, hips and shoulders).

Other Supplements:

• NOW Adam - 2 caps daily
• Kirkland Fish Oil - 4-6 caps daily (1g each)
• Nature Made Echinacea - 3 caps daily (350mg each)
• USPLabs Jacked - 2 scoops pre-workout
• NP Arginine Ethyl Ester - 1g pre-workout
• 1fast400 Citrulline Malate - 2.5g pre-workout
• 1fast400 Beta Alanine - 1g pre-workout, 2.5g post-workout
• 1fast400 L-Glutamine - 4g pre-workout, 4g post-workout
• NP Creatine Monohydrate - 2.5g post-workout
• Scivation Whey - ~30g post-workout
• NOW Carbo-Gain - ~60g post-workout
• NP GABA - 2g sublingually before bed (when needed)

I have been taking all of the above for quite a while now. Although, the echinacea is a new addition as of mid last week for preventative measures. The weather has been fluctuating a bit here and I tend to get sick when that happens. Basically, I have a pretty good idea as to how the aforementioned supplements effect me. Therefore, I will be able to notice and effectively log the changes that occur as a result of this cycle.

 

[ShiftyCapone]

Saved for final review and other final info

 

[ShiftyCapone]

Just got home from class a few minutes ago. I've already taken 2 of each (1-Andro and 4-AD). I took the first of each this morning at about 8:45am and then the next dose around 11:50am. Noticed a little stomach discomfort shortly thereafter. Nothing terrible, just felt like I was a little gassy maybe. Also noticed an ever so slight headache come on around 12:30pm. Again, nothing even remotely bad, just something I could tell was there. But then again I was sitting through an insanely boring lecture, which could have been a contributing factor....

Off to the gym now. I will be posting my starting measurements in the post 2 above here later this evening....

 

[EasyEJL]

how tall are you? are you taking them with fats? that will enhance absorption

 

[ShiftyCapone]

5'9 - 5'10

Yep, I'm taking them with at least 2g fish oil as well as the other fats contained in my meal that I take them with....

 

[tattoopierced1]

how tall are you? are you taking them with fats? that will enhance absorption

bingo.. I always take them with plenty of fats and havent had any stomach discomfort at all.

with that said.. I'm SUBB'D!

 

[ShiftyCapone]

Day 1

Quads, Calves and Forearms


One-Legged Leg Extensions:

30/40/50/60 - 16/12/8/4​

Seated Calf-Raise:

135/180/225/270 - 16/12/8/4​

Squats:

135/185/225/265/135 - 16/12/8/4/16​

Suitcase Curls:

50/60/60/70 - 16/10/8/4​

One-Legged Standing Calf-Raise:

100/120/140/160 - 16/12/8/4​

Hack Squat:

180/230/280/330 - 16/12/10/6​

Palms-Down Wrist-Raise to Curl:

40/50/60/70 - 22/16/12/6​

Pretty solid workout overall. Went a little light on the squats because my knee was bothering me a bit. Felt fine for hack squats though, so I'll keep an eye on form next week.

Didn't have time to do any cardio today because I worked out in between classes... I'll make up for it some time during the week.

Nothing much to note as far as the stack is concerned. See my previous post for very minor (and short-lived) discrepancies early on in the day...

 

[ShiftyCapone]

Day 2

Shoulders and Traps


Military Press:

155/165/175/195 - 16/12/6/4​

Arnolds:

30/35/45/50 - 16/12/8/4​

DB Shrugs:

60/65/70/75 - 20/16/12/8​

High-Pulls:

45/55/65/75 - 16/10/8/4​

Behind the Back Shrugs:

195/225/245/285 - 16/12/8/4​

DB Front Raises:

15/20/25/30 - 16/12/8/4​

Bent-Over Rear Delt Raises:

20/25/30 - 16/12/8​

Shrugs:

225/225 - 14/12​

I worked out at my girlfriend's gym with her today. The place kinda sucks for weight lifting. But I'm trying to get her more interested in going to the gym and teaching her what exercises to do and how to do them properly. So, anyhow, the DBs there only go up to 75 pounds, hence the lighter weight and higher number of reps on DB Shrugs. They don't have any Olympic Barbells except for on their gangster ass bench racks. So, I was stuck dong Military and Shrugs on the good ol' Smith Machine. Not a big fan of doing exercises on there, but it's better than nothing. Look for a more impressive shoulder workout next week at my home gym....

• Morning Weight: 201.8

I'm already starting to notice an increase in libido. Woke up with a nice chubby this morning. That's somewhat rare for me, especially after knockin' around the old lady 3 times yesterday. If this is any inclination as to where things are going, I'd hate to be her...:hump:

Haven't really noticed anything else note-worthy thus far.

 

[ShiftyCapone]

Day 3

OFF Day


Cardo: Elliptical

25 minutes - levels 3-10
5 minutes - cool-down
Total time: 30 minutes yielding 321 calories​

• Morning Weight: 201.6

 

[JOHNJESSICA20]

Solid work outs partner...Sorry so late but,Ive been at motel for last 3days due to a massive snow/ice storm that left me and 70k worth of others without power..You dont realize how important somethings are till there taken away for 3 days...lol

 

[ShiftyCapone]

Solid work outs partner...Sorry so late but,Ive been at motel for last 3days due to a massive snow/ice storm that left me and 70k worth of others without power..You dont realize how important somethings are till there taken away for 3 days...lol

Yeah, that seems to happen here quite often as well. It has already happened twice this year. Once for the better part of a day and the other about 36 hours. It definitely sucks. Hope you guys keep warm and busy....

 

[ShiftyCapone]

Day 4

Back, Biceps and Hamstrings


Lat Pulldowns:

110/130/150/170 - 16/12/8/4​

T-Bar Rows:

45/70/90/115 - 16/12/8/4​

Romanian Deadlifts:

185/225/275/315 - 16/10/7/2​

Close-Grip Pulldowns:

80/100/120/140 - 16/12/8/4​

Laying Leg Curls:

100/120/140/160 - 16/12/8/4​

Preacher Curls:

55/65/75/85 - 16/12/8/4​

Close-Grip Cable Rows:

100/120/140/160 - 16/12/8/4​

One-Legged Leg Curls:

50/60/70 - 16/12/8​

Alt. Incline DB Curls:

20/25/30 - 16/12/8​

Today's workout felt pretty good. Tempo wasn't all that great and I wasn't feeling all that strong, but a few lifts actually went up a bit since last week. I ended up passing out for a bit after I got home from class and hit the gym after the nap. So, that's probably what set such a low tempo... I was kinda pissed about the deadlifts. I know I could have gotten another 2 reps easy on my 2nd set and another 1, maybe 2 on my last set, but i had to rack it a little early because the bar was slipping...


I noticed that I kept getting headaches shortly after dosing that would hang around for quite a while. So, I upped my water intake today and it made a huge difference. I was on the lower end of the spectrum, probably just under a gallon a day. I upped my intake to around 1.5 gallons and it did the trick. Feeling good other than that. Possible aggression increase, but it may be unrelated. Libido is still around normal, with slightly above average peaks here and there...

 

[JOHNJESSICA20]

Yeah, that seems to happen here quite often as well. It has already happened twice this year. Once for the better part of a day and the other about 36 hours. It definitely sucks. Hope you guys keep warm and busy....

Thanks man! Its been ruff running backand forth to hotels when we can actually find one with vacancy sence its effected 70k people...And worse thing a bigger storm ismoving in now, got fingers crossed it does'nt come..lol

 

[JOHNJESSICA20]

Day 4

Back, Biceps and Hamstrings


Lat Pulldowns:

110/130/150/170 - 16/12/8/4​

T-Bar Rows:

45/70/90/115 - 16/12/8/4​

Romanian Deadlifts:

185/225/275/315 - 16/10/7/2​

Close-Grip Pulldowns:

80/100/120/140 - 16/12/8/4​

Laying Leg Curls:

100/120/140/160 - 16/12/8/4​

Preacher Curls:

55/65/75/85 - 16/12/8/4​

Close-Grip Cable Rows:

100/120/140/160 - 16/12/8/4​

One-Legged Leg Curls:

50/60/70 - 16/12/8​

Alt. Incline DB Curls:

20/25/30 - 16/12/8​

Today's workout felt pretty good. Tempo wasn't all that great and I wasn't feeling all that strong, but a few lifts actually went up a bit since last week. I ended up passing out for a bit after I got home from class and hit the gym after the nap. So, that's probably what set such a low tempo... I was kinda pissed about the deadlifts. I know I could have gotten another 2 reps easy on my 2nd set and another 1, maybe 2 on my last set, but i had to rack it a little early because the bar was slipping...


I noticed that I kept getting headaches shortly after dosing that would hang around for quite a while. So, I upped my water intake today and it made a huge difference. I was on the lower end of the spectrum, probably just under a gallon a day. I upped my intake to around 1.5 gallons and it did the trick. Feeling good other than that. Possible aggression increase, but it may be unrelated. Libido is still around normal, with slightly above average peaks here and there...

Keeping your water intake high is the key. Try to at least get a gallon in on training days. Also whats your diet look like right now?

 

[ShiftyCapone]

Day 7

Chest and Triceps


DB Bench:

65/75/85/100 - 16/12/6/5​

DB Incline:

50/60/70/80 - 14/11/7/3​

Flys:

30/35/40/50 - 16/12/8/4​

Rope Pulldowns:

70/80/90/100 - 16/10/8/4​

Chest Dips:

10/10/8/8​

Cable Cross-Overs:

30/40/50/60 - 16/12/8/4​

Overhead DB Extension:

50/55/60 - 12/8/4​

Decline Push-Ups:

15/15/14/12​

Cardio: Bike

20 minutes - levels 3-8
5 minutes - cooldown
Total time: 25 minutes yielding 197 cals w/ avg. HR of 158​

 

[ShiftyCapone]

DB Bench:

65/75/85/100 - 16/12/6/5​

This is a PR for me with this set-up. I have lifted the 100lb DBs before, but not on a 4th set. Quite a while back, I used to do 3 sets of 10,8,6 and I pulled off the 100s a couple times for maybe 3 or 4 reps. So, I'm pretty stoked that I nailed them 5 times on the 4th set this week. Can't wait to see if I can up the first 3 sets and still manage the 100s next week....

Pretty good workout overall. Triceps were dead. I'm still not used to doing chest and tris together. I just recently switched to this 4 day split from a 5 day split where arms were their own day. So, the extra fatigue put on them makes the numbers a bit lower. But I can still feel that I'm getting a great workout which i'm happy about...

 

[tattoopierced1]

very cool! Keep up the good work and keep breaking those PRs

 

[Royd The Noyd]

Ha, just found this. Keep killin it Shifty.

 

[ShiftyCapone]

Thanks for the added motivation fellas... And it's good to see that you're all here now. 1 week down, 4 to go. So far so good...

 

[ShiftyCapone]

Day 8

Quads, Calves and Forearms


One-Legged Extension:

30/40/50/60 - 16/12/8/4​

Squat:

185/205/225/275 - 16/12/8/5​

Seated Calf Raise:

135/180/225/280 - 16/12/8/4​

Suitcase Curls:

40/50/60/70 - 16/12/8/4​

Hack Squat:

230/270/320/370 - 16/10/8/6​

One-Legged Standing Calf Raise:

120/140/160/200 - 16/12/8/4​

Alternating DB Forearm Raise to Curl:

15/20/25/30 - 16/12/8/4​

Cardio: N/A

 

[JOHNJESSICA20]

Good job on your PB you'll have more to come by the end of this..lol

 

[ShiftyCapone]

Good job on your PB you'll have more to come by the end of this..lol

Love me some Peanut Butter... :food:

 

[ShiftyCapone]

Day 9

Shoulders and Traps


Military Press:

155/165/185/205 - 16/12/6/4​

Arnolds:

30/35/45/55 - 16/12/8/5​

DB Shrugs:

65/80/95/110 - 16/12/8/4​

DB Front Raises:

15/20/25/30 - 16/12/8/4​

High-Pulls:

45/55/65/85 - 16/10/8/4​

Behind the Back Shrugs:

225/245/265/285 - 16/12/8/4​

Bent-Over Rear Delt Raises:

20/25/30/35 - 16/12/8/4​

Shrugs (tri-set alternating grip: Reg., L sup R pro, R sup L pro):

185 - 20/18/16​

Cardio: Elliptical

25 minutes - levels 3-10
5 minutes - Cool-down
Total Time: 30 minutes yielding 3.03 miles and 330 calories​

Pretty solid workout today. Managed to get a spotter on my 4th set of Military Press so I could get the most out of it. Otherwise, I probably would have only gotten 2 reps. Everything else went pretty well too....

Not a whole lot to note. No headaches, stomach discomfort, lethargy, etc. The only thing that I'm sorta disappointed in is my libido. It's actually been a bit below average this past week, which is pretty rare for me. I'm also having trouble sleeping at night. Both falling asleep and staying asleep. I was taking my last dose (1 cap of each) before bed with some peanut butter, fish oil and cottage cheese. I may more the dose earlier on and see if that has anything to do with it...

• Morning Weight: 206.4

 

[Royd The Noyd]

Shifty any chance you can post a day of your diet. Just curious what it looks like. Solid workout btw. Have you read the entire Arnold encyclopedia book? Its huge.

 

[ShiftyCapone]

Shifty any chance you can post a day of your diet. Just curious what it looks like. Solid workout btw. Have you read the entire Arnold encyclopedia book? Its huge.

Diet, sure thing.... It varies from day to day because of different class times and when I can hit the gym. And i've never really been one to count calories and break everything down numerically. But I'd like to think I keep my macros pretty similar over the course of the week. But I'll post up tomorrow's food intake for you...

And no I haven't read that whole thing, it's a beast. I read the first few chapters and then skimmed here and there...

 

[tattoopierced1]

i would put your last dose at dinner time, might help with the sleep issues.

 

[ShiftyCapone]

Day 10

OFF Day

• Morning Weight: 207.4

​

Cardio: TBD


Here's what I've eaten so far today....

9:15am

10oz Skim milk
1.5 scoops Scivation Whey
3 LARGE Strawberries
1 Banana
1 Apple​

12:00pm

1 Chicken Kabob Pita
1/2 Large Pita bread
1/3 cup Hummus​

3:30pm

"Penne Rosa" from Noodles & Co.
with Whole Grain noodles minus cream sauce
1 6oz Grilled Chicken Breast​

5:45pm

2oz Monterey Jack Cheese​

7:30pm

3 California Rolls
4 Tuna Rolls
2 Yellowfin Tuna Nigiri​

11:00pm

1/2 cup Low Fat Cottage Cheese
1/2 Scoop ON Casein​

 

[Royd The Noyd]

Breakfast looks solid (70g's carbs, 50g's protein by my estimate). Not sure about the rest of the day but it looks low in protein. I'm not really familiar with all your foods though either. Your also fasting for over 12 hours every 24 hour period.

Just throwing these out there as observations bro take them for what they are worth. You know yourself better then I do. I'm always interested in seeing different diets though.

 

[ShiftyCapone]

Breakfast looks solid (70g's carbs, 50g's protein by my estimate). Not sure about the rest of the day but it looks low in protein. I'm not really familiar with all your foods though either. Your also fasting for over 12 hours every 24 hour period.

Just throwing these out there as observations bro take them for what they are worth. You know yourself better then I do. I'm always interested in seeing different diets though.

You're too quick for me man... I wasn't finished yet. Posted up my night time snack...

And as far as the rest of the food goes, the "Kabob Pita" is from a middle-eastern restaurant on campus. Damn good food. Basically grilled chicken, pickled turnips, some sort of spinach or something, some pickles and a garlic sauce (made of pureed garlic and olive oil). One sandwich is pretty filling for me....

The "Penne Rosa" is basically whole grain noodles, red pepper sauce, spinach, mushrooms, tomatoes, grilled chicken and some parmesan cheese. Probably not high enough in protein, but i'm sorta ballin' on a budget right now and it was free...

The chicken kabob pita sandwich is a common staple in my diet as it's really the only healthy thing to eat on/around campus. I have class from 930 until 230 on Tuesdays and Thursdays. So, I don't really wanna have a breakfast shake on my way to school, and another shake a few hours later between classes and then my post-workout shake. I feel that'd be too much of a liquid diet.

And the "Penne Rosa" and sushi aren't very common at all. It's just what was available. Generally, I eat a chicken sandwich with some veggies or something in place of the penne rosa and then for dinner I usually have some chicken and green veggies....

 

[Royd The Noyd]

Oh yes I always forget how hard it is to eat right in school. I always practiced the see food eat food diet in those days.

Looks solid though and that kabob sounds pretty good.

 

[ShiftyCapone]

Day 11


Back, Biceps and Hamstrings


Lat Pulldown:

110/130/160/190 - 16/12/8/4​

T-Bar Row:

45/70/90/115 - 16/12/8/6​

Stiff-Legged Deads:

185/225/275/315 - 16/10/6/3​

Close-grip Pulldown:

80/100/120/140 - 16/12/8/4​

Laying Leg Curl:

100/120/140/160 - 16/12/8/4​

Preacher Curl:

55/65/75/85 - 16/12/8/4​

Cable Rows:

100/120/140/160 - 16/12/8/4​

One-Legged Seated Leg Curl:

40/50/60/70 - 16/12/8/4​

Alt. Inc. DB Curl:

20/25/30/35 - 16/12/8/4​

Cardio: Elliptical

21 minutes - levels 3-9
4 minutes - Cool-down
Total Time: 25 minutes yielding 3.1 miles and 359 calories​

 

[ShiftyCapone]

Oh yes I always forget how hard it is to eat right in school. I always practiced the see food eat food diet in those days.

Looks solid though and that kabob sounds pretty good.

Yeah, and I go to school in downtown Detroit. So, anything off campus is gangster as **** and far from the cleanest establishment you've ever seen. There are 2 Subways just off campus in opposite directions, but god damn are they disgusting. Used to go there occasionally but they never had any apples that were still good; usually a week or 2 past due. And the subs just didn't quite taste right....

 

[JOHNJESSICA20]

Day 11


Back, Biceps and Hamstrings


Lat Pulldown:

110/130/160/190 - 16/12/8/4​

T-Bar Row:

45/70/90/115 - 16/12/8/6​

Stiff-Legged Deads:

185/225/275/315 - 16/10/6/3​

Close-grip Pulldown:

80/100/120/140 - 16/12/8/4​

Laying Leg Curl:

100/120/140/160 - 16/12/8/4​

Preacher Curl:

55/65/75/85 - 16/12/8/4​

Cable Rows:

100/120/140/160 - 16/12/8/4​

One-Legged Seated Leg Curl:

40/50/60/70 - 16/12/8/4​

Alt. Inc. DB Curl:

20/25/30/35 - 16/12/8/4​

Cardio: Elliptical

21 minutes - levels 3-9
4 minutes - Cool-down
Total Time: 25 minutes yielding 3.1 miles and 359 calories​

Good numbers your putting up man! Hows your strength compared to start ?

 

[ShiftyCapone]

Good numbers your putting up man! Hows your strength compared to start ?

I'd say up slightly from start. I mean, I did set that one PR. But we'll see how I do today. I'm off to the gym in a couple minutes to do chest and tris. I'd like to pull off maybe 6 or 7 reps on the 100lb DBs..... Stay tuned.

 

[ShiftyCapone]

Day 13


Chest and Triceps


DB Bench:

65/75/85/100 - 16/12/8/7​

Incline Flies:

30/35/45/55 - 16/12/8/5​

Cable Crossovers:

30/40/50/60 - 16/12/8/6​

Rope Pulldown:

80/90/100/110 - 16/12/8/4​

Skull Crushers:

60/60/70/70 - 14/10/6/4​

Decline Press:

135/155/175 - 16/12/6​

Tri-Set Push-Ups (Flat, Dec., Inc.):

10/16/4​

Cardio: N/A


7 Reps on the 100lb DBs is a new PR for me... Pretty stoked about the improvement over last weeks 5 reps with the 100s. I got the first 6 nice and clean, while the 7th i got stuck about 1/2 way up and had to struggle for the last 1/2. If I had a spotter, I may have been able to pull off an 8th rep. I've never been one to waste a trip on the gym to "max." So, if I reach a PR, it's gonna be on a 3rd or 4th set.

So, to answer your question JJ20, strength is definitely up! Looking forward to a few more PRs in the 3 remaining weeks of this cycle...



Oh, and as a side note....I went light on Decline Press because my shoulders have been getting sore again on chest days. I don't wanna screw up either of my shoulders again. That's why I usually stay away from Barbell benching. Something with the fixed motion destroys my shoulders. I've tried to go back to it time and time again with very light weight and perfect form and it never fails to blow out one of my shoulders...

 

[JOHNJESSICA20]

Day 13


Chest and Triceps


DB Bench:

65/75/85/100 - 16/12/8/7​

Incline Flies:

30/35/45/55 - 16/12/8/5​

Cable Crossovers:

30/40/50/60 - 16/12/8/6​

Rope Pulldown:

80/90/100/110 - 16/12/8/4​

Skull Crushers:

60/60/70/70 - 14/10/6/4​

Decline Press:

135/155/175 - 16/12/6​

Tri-Set Push-Ups (Flat, Dec., Inc.):

10/16/4​

Cardio: N/A


7 Reps on the 100lb DBs is a new PR for me... Pretty stoked about the improvement over last weeks 5 reps with the 100s. I got the first 6 nice and clean, while the 7th i got stuck about 1/2 way up and had to struggle for the last 1/2. If I had a spotter, I may have been able to pull off an 8th rep. I've never been one to waste a trip on the gym to "max." So, if I reach a PR, it's gonna be on a 3rd or 4th set.

So, to answer your question JJ20, strength is definitely up! Looking forward to a few more PRs in the 3 remaining weeks of this cycle...



Oh, and as a side note....I went light on Decline Press because my shoulders have been getting sore again on chest days. I don't wanna screw up either of my shoulders again. That's why I usually stay away from Barbell benching. Something with the fixed motion destroys my shoulders. I've tried to go back to it time and time again with very light weight and perfect form and it never fails to blow out one of my shoulders...

Hell yeah bro..Congrats on the PR! The product is doing its job and its still early. I want to see the 120 DB'S for 3 by the end of log...lol

 

[ShiftyCapone]

Day 14

• Morning Weight: 209.4

Quads, Calves and Forearms


One-Legged Leg Extension (5th set drop-set w/ both legs:

40/50/60/70/70 - 16/12/8/4/16​

Seated Calf-Raise:

135/180/225/270 - 16/12/8/4​

Suitcase Curls:

40/50/60/70 - 16/12/8/4​

Hack Squat (5th set: fast):

270/320/360/410/180 - 16/12/8/5/20​

DB Wrist Raise-to-Curl:

15/20/25/30 - 18/14/10/6​

One-Legged Standing Calf-Raise (5th set drop-set w/ both legs):

100/120/140/180 - 16/12/8/4/20​

Smith Machine Squat Partials(from ATG to just above Parallel):

115/135/155/175 - 6/10/10/8​

Cardio: Elliptical

10 minutes - level 4
Total Time: 10 minutes yielding 1.02 miles and 112 calories​

Bike

10 minutes - levels 5-9
4 minute - Cool-down
Total Time: 14 minutes yielding 3.84 miles and 109 calories​

 

[Royd The Noyd]

Up almost 6lbs in 14 days. Not too shabby.

 

[ShiftyCapone]

So, after checking out DJBombSquad's thread a bit (he's also doing the AMS Stack) I noticed how hardcore he was getting ripped on for his rather sh**ty, half-ass form. I don't wanna be that guy, and for the most part, I'm not that guy. I'd like to think I have pretty solid form on most of my lifts. But I know my squats could be a lot better. So, today I really focused on getting LOW. My hack squats were "Ass To Grass" and then I did some nice low-end partials. I was going to do them in the cage, but I kept losing my balance. So, I did them on the smith machine. I know, I know, I hate using that thing too. But I really wanna focus on the lower portion of my quads and increase their strength so I can move back over to the cage and keep the form strict.... Any other ideas as to how to go about this better are more than welcome!

I was still pretty impressed by my Hack Squats today. Despite going all the way down past parallel, I increased my numbers pretty significantly over last weeks numbers. Calves felt great today, but I noticed a hard burn in my shins when I got into the 3rd and 4th sets of both calf lifts. Felt kind of like shin splints but lasted about 10-12 minutes. It's not just the normal burn from the lift. I mean, I've felt it up front before, but it never lasted this long.... Any ideas as to what would cause that?

 

[Royd The Noyd]

So, after checking out DJBombSquad's thread a bit (he's also doing the AMS Stack) I noticed how hardcore he was getting ripped on for his rather sh**ty, half-ass form. I don't wanna be that guy, and for the most part, I'm not that guy. I'd like to think I have pretty solid form on most of my lifts. But I know my squats could be a lot better. So, today I really focused on getting LOW. My hack squats were "Ass To Grass" and then I did some nice low-end partials. I was going to do them in the cage, but I kept losing my balance. So, I did them on the smith machine. I know, I know, I hate using that thing too. But I really wanna focus on the lower portion of my quads and increase their strength so I can move back over to the cage and keep the form strict.... Any other ideas as to how to go about this better are more than welcome!

I would get out of the smith machine when squatting. Just lower the weight and stay in the rack.

I was still pretty impressed by my Hack Squats today. Despite going all the way down past parallel, I increased my numbers pretty significantly over last weeks numbers. Calves felt great today, but I noticed a hard burn in my shins when I got into the 3rd and 4th sets of both calf lifts. Felt kind of like shin splints but lasted about 10-12 minutes. It's not just the normal burn from the lift. I mean, I've felt it up front before, but it never lasted this long.... Any ideas as to what would cause that?

Shin pump. Its common with runners and such and likely more noticeable for you just because your on cycle. Similar to back pump. Taurine could help if you have any.

 

[ShiftyCapone]

Shin pump. Its common with runners and such and likely more noticeable for you just because your on cycle. Similar to back pump. Taurine could help if you have any.

I just found it weird that it lasted so long. I mean, my shins stayed pumped longer and harder than my calves did really.

Maybe it's just because I'm not nearly as used to feeling a bump up there as I am in the calf..... :shrug:

 

[djbombsquad]

Any pictures that are starting pics so we can see a foundation. Sorta like what I did.

 

[djbombsquad]

If I had not posted video and just did stats like you did I am sure I won't be getting ripped on.

 

[djbombsquad]

I am not saying shifts way of logging is wrong or not wrong but with out visuals its hard to tell whos wrong and whos not wrong. I just feel if every one did a video log we could find and nit pick each persons routine.

 

[ShiftyCapone]

If I had not posted video and just did stats like you did I am sure I won't be getting ripped on.

Well, with a squat of ~225 and leg press of 900+, I'm sure most anyone with intelligence could deduce that something wasn't quite right... Kind of like what happened before you even posted your video...

I do not have access to a video camera, nor do I really have someone that can come to my gym and record one or two of my lifts. And personally, I hate to be bothered at the gym. I don't like to chat it up, gossip, bullshit or any of the sort while I'm lifting. I throw the iPod on shuffle and just move some f**kin' weight. And i'm not saying your approach isn't a good idea. In fact, it's very innovative and a great idea IMO. It's just not for me; it'd f**k with my focus and make the tempo of my workout go to shat. The numbers do not lie my friend.... :study:

 

[ShiftyCapone]

Forgot to jump on the scale before class this morning because I was in a hurry...so no weigh in.

Started to notice a slight back pump come on around 10am or so. Back pumps got increasingly worse throughout the day. Just popped 2.5g worth of Taurine a couple minutes ago. That should help them subside....

So, the first sign of back pumps probably hit around day 11 or 13 (ever so slightly) while at the gym. No signs any other time than the gym until today. Not bad, I'll just have to carry my bottle of Taurine with me to class from here on out...

I may or may not hit the gym later tonight. It depends on how I feel after my evening class. Right now, I'm beat ass tired from staying up so late studying last night. And my legs are actually pretty sore from yesterday's workout. So, we'll see how I feel later tonight.

 

[ShiftyCapone]

Just a quick note... Took 1 of each this morning and about 20-30 minutes later I started to feel the back pumps. I thought that if I only took one of each per dose it might lessen this side. Not so much....

 

[ShiftyCapone]

Day 16

• Morning Weight: 209.8

Shoulders and Traps


Military Press:

135/155/185/215 - 16/12/8/4​

Arnolds:

35/40/50/60 - 16/12/8/4​

DB Shrugs:

65/80/100/120 - 16/12/8/4​

DB Front Raises:

15/20/25/30 - 16/12/8/4​

Behind the Back Shrugs:

225/245/265/285 - 14/12/8/4​

High-Pulls:

45/65/75/95 - 16/12/8/3​

Bent-Over Rear Delt Raises:

20/25/30 - 16/12/8​

Cardio: N/A



I had to Super-Set the High-Pulls with the Rear Delt Raises because I was running short on time tonight. But overall, absolutely SICK f**kin' workout tonight... I got someone to spot me on Military Press for my last set and I pulled off 4 solid reps of 215 without any help. Moving in on my PR of 245x2 (SD/tren cycle). DB Shrugs seemed a bit easy so I bumped the weight up on the last two sets. I'm pretty sure that's the first time i've ever touched the 120lb DBs... Arnold press numbers went up as well...

I had a great pump tonight. Traps looked huge and for the first time in quite a while I could see some nice striations in my shoulders. Had some new veins popping out and very visible in the front part of my shoulders. I wish I would have had a little more time tonight though.....I would have liked to have thrown down on some regular BB shrugs.

 

[ShiftyCapone]

Day 17

• Morning Weight: 209.4

OFF Day