Shifty's Sponsored AMS Advanced Anabolic Pyramid Stack Log...
- 01-27-2009, 12:11 AM
- 01-27-2009, 12:12 AM
- 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.
- 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
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).
- 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.
- 01-27-2009, 12:12 AM
01-27-2009, 02:28 PM
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....
01-27-2009, 02:32 PM
how tall are you? are you taking them with fats? that will enhance absorption
01-27-2009, 03:02 PM
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....
01-27-2009, 03:07 PM
01-27-2009, 10:24 PM
Quads, Calves and Forearms
One-Legged Leg Extensions:30/40/50/60 - 16/12/8/4Seated Calf-Raise:135/180/225/270 - 16/12/8/4Squats:135/185/225/265/135 - 16/12/8/4/16Suitcase Curls:50/60/60/70 - 16/10/8/4One-Legged Standing Calf-Raise:100/120/140/160 - 16/12/8/4Hack Squat:180/230/280/330 - 16/12/10/6Palms-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...
01-28-2009, 02:55 PM
Shoulders and Traps
Military Press:155/165/175/195 - 16/12/6/4Arnolds:30/35/45/50 - 16/12/8/4DB Shrugs:60/65/70/75 - 20/16/12/8High-Pulls:45/55/65/75 - 16/10/8/4Behind the Back Shrugs:195/225/245/285 - 16/12/8/4DB Front Raises:15/20/25/30 - 16/12/8/4Bent-Over Rear Delt Raises:20/25/30 - 16/12/8Shrugs: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...
Haven't really noticed anything else note-worthy thus far.
01-29-2009, 01:13 PM
Cardo: Elliptical25 minutes - levels 3-10
5 minutes - cool-down
Total time: 30 minutes yielding 321 calories
- Morning Weight: 201.6
01-30-2009, 12:32 AM
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
01-30-2009, 10:27 PM
01-30-2009, 10:42 PM
Back, Biceps and Hamstrings
Lat Pulldowns:110/130/150/170 - 16/12/8/4T-Bar Rows:45/70/90/115 - 16/12/8/4Romanian Deadlifts:185/225/275/315 - 16/10/7/2Close-Grip Pulldowns:80/100/120/140 - 16/12/8/4Laying Leg Curls:100/120/140/160 - 16/12/8/4Preacher Curls:55/65/75/85 - 16/12/8/4Close-Grip Cable Rows:100/120/140/160 - 16/12/8/4One-Legged Leg Curls:50/60/70 - 16/12/8Alt. 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...
01-31-2009, 02:46 PM
01-31-2009, 02:48 PM
02-02-2009, 07:26 PM
Chest and Triceps
DB Bench:65/75/85/100 - 16/12/6/5DB Incline:50/60/70/80 - 14/11/7/3Flys:30/35/40/50 - 16/12/8/4Rope Pulldowns:70/80/90/100 - 16/10/8/4Chest Dips:10/10/8/8Cable Cross-Overs:30/40/50/60 - 16/12/8/4Overhead DB Extension:50/55/60 - 12/8/4Decline Push-Ups:15/15/14/12
Cardio: Bike20 minutes - levels 3-8
5 minutes - cooldown
Total time: 25 minutes yielding 197 cals w/ avg. HR of 158
02-03-2009, 12:24 AM
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...
02-03-2009, 07:15 AM
02-03-2009, 08:06 AM
02-03-2009, 01:27 PM
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...
02-03-2009, 10:59 PM
Quads, Calves and Forearms
One-Legged Extension:30/40/50/60 - 16/12/8/4Squat:185/205/225/275 - 16/12/8/5Seated Calf Raise:135/180/225/280 - 16/12/8/4Suitcase Curls:40/50/60/70 - 16/12/8/4Hack Squat:230/270/320/370 - 16/10/8/6One-Legged Standing Calf Raise:120/140/160/200 - 16/12/8/4Alternating DB Forearm Raise to Curl:15/20/25/30 - 16/12/8/4
02-04-2009, 12:12 PM
02-04-2009, 02:59 PM
02-04-2009, 08:41 PM
Shoulders and Traps
Military Press:155/165/185/205 - 16/12/6/4Arnolds:30/35/45/55 - 16/12/8/5DB Shrugs:65/80/95/110 - 16/12/8/4DB Front Raises:15/20/25/30 - 16/12/8/4High-Pulls:45/55/65/85 - 16/10/8/4Behind the Back Shrugs:225/245/265/285 - 16/12/8/4Bent-Over Rear Delt Raises:20/25/30/35 - 16/12/8/4Shrugs (tri-set alternating grip: Reg., L sup R pro, R sup L pro):185 - 20/18/16
Cardio: Elliptical25 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
02-04-2009, 08:58 PM
02-05-2009, 12:31 AM
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...
02-05-2009, 08:25 AM
02-05-2009, 08:12 PM
- Morning Weight: 207.4
Here's what I've eaten so far today....
9:15am10oz Skim milk
1.5 scoops Scivation Whey
3 LARGE Strawberries
12:00pm1 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
5:45pm2oz Monterey Jack Cheese
7:30pm3 California Rolls
4 Tuna Rolls
2 Yellowfin Tuna Nigiri
11:00pm1/2 cup Low Fat Cottage Cheese
1/2 Scoop ON Casein
02-05-2009, 10:25 PM
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.
02-06-2009, 01:55 AM
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....
02-06-2009, 08:11 AM
02-06-2009, 03:05 PM
Back, Biceps and Hamstrings
Lat Pulldown:110/130/160/190 - 16/12/8/4T-Bar Row:45/70/90/115 - 16/12/8/6Stiff-Legged Deads:185/225/275/315 - 16/10/6/3Close-grip Pulldown:80/100/120/140 - 16/12/8/4Laying Leg Curl:100/120/140/160 - 16/12/8/4Preacher Curl:55/65/75/85 - 16/12/8/4Cable Rows:100/120/140/160 - 16/12/8/4One-Legged Seated Leg Curl:40/50/60/70 - 16/12/8/4Alt. Inc. DB Curl:20/25/30/35 - 16/12/8/4
Cardio: Elliptical21 minutes - levels 3-9
4 minutes - Cool-down
Total Time: 25 minutes yielding 3.1 miles and 359 calories
02-06-2009, 08:11 PM
02-07-2009, 11:21 PM
02-08-2009, 05:53 PM
02-08-2009, 09:35 PM
Chest and Triceps
DB Bench:65/75/85/100 - 16/12/8/7Incline Flies:30/35/45/55 - 16/12/8/5Cable Crossovers:30/40/50/60 - 16/12/8/6Rope Pulldown:80/90/100/110 - 16/12/8/4Skull Crushers:60/60/70/70 - 14/10/6/4Decline Press:135/155/175 - 16/12/6Tri-Set Push-Ups (Flat, Dec., Inc.):10/16/4
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...
02-09-2009, 11:59 AM
02-09-2009, 08:31 PM
- Morning Weight: 209.4
Quads, Calves and Forearms
One-Legged Leg Extension (5th set drop-set w/ both legs:40/50/60/70/70 - 16/12/8/4/16Seated Calf-Raise:135/180/225/270 - 16/12/8/4Suitcase Curls:40/50/60/70 - 16/12/8/4Hack Squat (5th set: fast):270/320/360/410/180 - 16/12/8/5/20DB Wrist Raise-to-Curl:15/20/25/30 - 18/14/10/6One-Legged Standing Calf-Raise (5th set drop-set w/ both legs):100/120/140/180 - 16/12/8/4/20Smith Machine Squat Partials(from ATG to just above Parallel):115/135/155/175 - 6/10/10/8
Cardio: Elliptical10 minutes - level 4Bike
Total Time: 10 minutes yielding 1.02 miles and 112 calories10 minutes - levels 5-9
4 minute - Cool-down
Total Time: 14 minutes yielding 3.84 miles and 109 calories
02-09-2009, 09:11 PM
02-09-2009, 09:17 PM
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?
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