Can't Stay Small Forever - Animal Test Log

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  1. Saturday 03-14-09


    Saturday 3 of us made the trip up to Toledo for the ABC. Here's how it went down...

    Shoulders and Tri's

    Seated Mil. Press

    Bar x ?
    95 x 10
    135 x 8
    155 x 4
    165 x 3

    BB Underhand Front Raises
    75 x 8 for 3 sets

    DB Side Raises
    35 x 8 for 3 sets

    DB Bent-over Lat. Raises
    30 x 10
    40 x 8
    40 x 8

    Machine Side Raises
    1 pps x 12 for 2 sets

    Close-grip Bench
    135 x 10
    185 x 8
    205 x 4 +1 FR (forced rep)
    225 x 2
    135 x 23

    Bench Dips
    BW x 20
    +45 x 15
    +45 x 20

    BB Shrugs
    225 x 8
    275 x 8
    315 x 8
    365 x 8
    405 x 6

    -Workout time was 85 minutes.
    -Was great to hit up another ABC.
    -We ate at the Happy Rose where I ate mostly sushi, crab, shrimp and octopus.


  2. you food sounds so good right now
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  3. Monday 03-16-09


    Sunday morning I woke up all stuffed up. My sinuses were going nuts, still are. No better way to get it draining then a solid leg workout...

    Legs

    Squats

    135 x 6
    225 x 5
    275 x 2
    315 x 1
    335 x 0
    335 x 1 - PR!!!!

    Front Squats
    135 x 8 for 2 sets

    Leg Press *SS* with LP Calf Raises
    3 pps x 20 *SS* 3 pps x 20 for 2 sets

    Leg curls
    90 x 8
    110 x 6
    120 x 6 *DS* 80 x 10

    Leg Extensions
    120 x 8
    150 x 6
    170 x 5 *DS* 100 x 15

    -Workout time was 55 minutes.
    -Realized after I left that I barely hit calves. Oops!
    -Sinus infections suck but I still smoked a PR.
    -Stack is still going great. I'm noticing the DOMS aren't lasting as long now.

  4. damn bro another pr?...keep it going man. insane

  5. Quote Originally Posted by mindgame View Post
    damn bro another pr?...keep it going man. insane
    Thanks MG, its nice to have your support.
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  6. taggin if you don't mind.


    looks like you're making solid progress keep it up.

  7. Quote Originally Posted by natty texan View Post
    taggin if you don't mind.


    looks like you're making solid progress keep it up.
    Glad to have ya. Thanks, def. making some solid gains. Still more to come.

  8. how much do you have left? i have legs today so im going to try and top urs lol..i doubt it..today im going to try for 315. never broke the 300 mark yet.

  9. Quote Originally Posted by mindgame View Post
    how much do you have left? i have legs today so im going to try and top urs lol..i doubt it..today im going to try for 315. never broke the 300 mark yet.
    I have a little over a week left then 21 days of M-Stak. I have alot more growing to do.

  10. Quote Originally Posted by Hollywood97 View Post
    I have a little over a week left then 21 days of M-Stak. I have alot more growing to do.
    YEA BUDDY!!!! LOL. You are in the best stage of the stack right now bro. PR's growin out your ears.

  11. Quote Originally Posted by Hollywood97 View Post
    I have a little over a week left then 21 days of M-Stak. I have alot more growing to do.
    damn! yes you do. cant wait to see this to the end.
  12. Wednesday 03-18-09


    Chest & Bi's

    Incline DB Press

    60 x 12
    90 x 8
    100 x 5
    100 x 5
    100 x 4

    Flat DB Press
    100 x 6
    100 x 5
    100 x 4

    Incline DB Flyes
    60 x 10
    60 x 8
    60 x 8

    Flat BB (Burnouts)
    135 x 20
    135 x 18

    DB Curls
    45 x 8
    45 x 8
    45 x 6 *DS* 25 x 15

    Cable Curls
    96 x 15 *DS* 60 x 15
    84 x 20 *DS* 48 x 23

    - Workout time was 71 minutes.
    - Chest was really swolen and tight. It felt cooked before the burnout but I just couldn't help myself.
    - Strength and endurance is still on the rise. Definitely lovin' this stack.
    - Back tonight.

  13. my chest would be hurting too after all that..
  14. Thursday 03-19-09


    Back

    Rack Pulls

    135 x ?
    225 x 8
    315 x 8
    365 x 6
    405 x 4
    455 x 3

    Wide-grip Pull-ups
    BW x 10
    BW x 10
    BW x 7

    Rev.-grip Pull-ups
    BW x 10
    BW x 10
    BW x 12

    Seated Low Pulley Iso Row
    84 x 8/8
    108 x 8/8
    108 x 8/8

    Chest-supported T-Bar
    2 pies +25 x 8
    2 pies +25 x 6
    1 pie x 41 (burnout)

    - Workout time was 55 minutes.
    - I feel like my diet is on during the week but lacking on the weekends. I jumped on the scale to confirm this. Weighed in at 188, we'll see what it says Monday.
    - My back feels used and abused this morning.

  15. Some nice heavy pulling there for back bro.:dl:

  16. Quote Originally Posted by Hoomgar View Post
    Some nice heavy pulling there for back bro.:dl:
    Thanks Hg. It had been a while since I did rack pulls. They felt gooooood.

  17. Quote Originally Posted by Hollywood97 View Post
    Thanks Hg. It had been a while since I did rack pulls. They felt gooooood.
    Making me want to do some for back tomorrow but I can't. I am helping at the DE power meet. I'm skipping back tomorrow. Next week then!

  18. dumb question.

    what would the benefits be of rack pulls over straight dead lifts? more focus on the back??

  19. Quote Originally Posted by natty texan View Post
    dumb question.

    what would the benefits be of rack pulls over straight dead lifts? more focus on the back??
    Yeah. I pull with just my back. They also help my lockout on my deadlift and my grip strength since I can go heavier than a normal deadlift.

  20. Quote Originally Posted by Hollywood97 View Post
    Yeah. I pull with just my back. They also help my lockout on my deadlift and my grip strength since I can go heavier than a normal deadlift.
    What he said. It allows you to get more weight on your body than you could pull from the floor. This strengthens ligaments and tendons and muscles to the next level. Do rack pulls nice and heavy for a while then go back to dead lifts and see if your lifts didn't go way up. I went from deads of 225 to 315 using this strategy. It works.

    Sorry bro, hoggin your thread.

    Hg

  21. i'll give it a shot.


    nice job man.

  22. Agreed; just with rack pulls remember that this isn't your deadlift #. Some guys like to say they can deadlift 315x8, but if they're doing it from the rack, it doesn't count.

  23. haha alright that's cool
  24. Update....


    I do not like to drag my personal issues into this thread but unfortunately I find it necessary to give this log and stack the justice it deserves. This past Friday my fiance took my daughter and walked out. I do not wish to dwell on it but here is the effects on this log.

    My diet has been piss poor. Not in quality but in quantity. I have no doubt that I'm missing my cals. I'm now at maybe 75% of my normal intake. Pathetic I know. I have not trained since back day last Thursday.

    Today will be my first day back in the gym. I feel like wrecking myself to the point of crawling out of there. I feel like yanking some weight off the floor till I can't stand up. I prefer physical pain over emotional and I'm going to make sure that happens. Its unfortunate that today is that last day of my stack before starting the M-Stak for my PCT. I will step on the scale tonight to see the verdict. So this log will run for another 21 days.

    I would like to apologize for my inability to keep this on track the way it should have been. This stack is phenominal and my gains were amazing. I'm picking up the pieces to build something better. I will be posting my workout tomorrow. Thanks.

  25. sorry to hear man. I read this over at the FORVM. I hope things will get better. Ill keep you in my prayer.
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