nice work so far subbing this
I recently got back into the habit of writing down my workouts, so I thought I would take it a step further and post my workouts plus my supps. I'm hoping this will help me get more focused on the total package and not just training.
A little background, I'm 37, been working out over 20 years and love to train. Problem was, as long as I got my protein in, I didnt pay much attention to where it was coming from. I was 317 at my heaviest and although I carried it well, my bf% was high so I got myself in gear, focused more on nutrition and in about three months dropped to 255. I noticed I was losing to much muscle along with the fat so changed up my diet and training and now I'm at 265. I've been doing a real slow recomp but it seems to be working.
As with anyone who has been in the game a long time I've had a nice list of injuries: ruptured a disk about 10 years ago, which still bothers me at times, left rotator cuff, right pec tendon, right bicep, both elbows and occasionally knees.
Started the about four days ago. I've done two workouts since I've started. I'm gonna list my last two workouts that I did at the beginning of the month. (had a death in family, then took some time off) Then I'll list the two I did recently and continue from there.
Taking 8 a day plus the two doses of as directed. Also using Asgt as my preworkout and . Other supps include Animal pack plus some casein.
My workouts vary but its usually every other day. Right now I do them so that I hit bodyparts every four days. I usually have a heavy style day then the next one will be lighter style. I usually use some type of machine at first then finish with free weights. Cuts back on injuries plus then I don't have to ask for a spot as people avoid spotting in my gym like the plague.
fixed pulldowns: 250x9, 250x7
military press: 135x20, 185x8, 225x5, 245x3
hammer high row: 3plates x12, 4px5 immediate drop set 3px8, 2px12
dumbbell laterals: 30x15, 40x12, 50x8, 40x8, 30x12 then a setof 135 overhead on smith machine
dumbbell rows: 115x12
front raises: 40x20
dumbell hammer curls: 35,45,55x10, 65x8
incline dumbell curl: 25x12, 30x11, 30x8
one arm machine preachers: 65x12, 65x12
incline smith: 225x20, 275x8
low incline dumbell press: 60x20, 85x20. 110x20(this was a tainted lift. I actually saw a guy watching me so I had him hand me a dumbell, made the adrenline rush)
hammer incline: 3plates and a 25x6 with a drop of 3px5, 2px12
incline barbell: 135x20, 185x12, 225x8
flat barbell: 135x20, 225x20, 275x6, 295x5
behind head dumbell ext: 30,40,50x10, 50x10
cambered bar pushdowns: 130x10
rope pushdowns: 70x10
leg press: 6 plates x20
seated leg curls:110x20
I started the stack on 9-19
I take 3 natodrol with breakfast then 3 about 30 min before workout. Two more later in the day. 6 sprays of before I head out the door. I usually feel pw pretty quick. I know with jacked, I take it about ten min before I get to gym and usually feel it kicking in while I'm taking my preworkout stack. So thats when I took the Asgt. Almost three weeks since I've been in the gym.
hammer high row: 3px8
seated military press: 185x10, 205x8
fixed pulldowns: 235x7
dumbell laterals: 25,35,45x10, 55x7, then drop sets of 40,30,20,10,5s
(this is when I think asgt kicked in)
pec dec: 175x10,175x8
dumbell front raises: 30x10, 40x10,45x7
bent over dumbell rows: 90x10, 11x10, 130x10, 150x7
dumbell shrugs: 130x15
dumbell hammer curls:30,40,50x10,60x8
incline dumbell curls: 30x10, 35x7
hammer machine preachers: 2px8
Felt pretty good. Especially after a layoff. Did this in about hour and a half.
Felt sore next day but was almost gone by the 22nd.
incline smith: 225x12, 275x8, 295x5
low incline dumbell: 60x20,90x20, 110x12 (got these in place myself,my kick ups suck)
barbell incline: 135x10, 185x10. 225x6( weight felt light, just couldnt push it)
flat bench: 135x20, 225x15, 275x5(same as before,just couldnt push it up)
pec dec: 85x20, 145x20, 175x20
dumbell ext: 30,40,50,x10, 50x7
rope pushdowns: 60x20, 85x7,drop set of 40x16
leg press 6 platesx20
leg curls 110x20
Had really good energy. Strength wasnt bad considering the layoff. I wanted to mimic the last two workouts for a better comparison. Thats it for tonight.
nice work so far subbing this
Formutech Nutrition Rep
Good luck,. kick some arse! Get your post count up and get some photos in this joint!!!
Think training's hard,. try losing!
Kewl. I have heard nothing but good things about this stack, from a natty standpoint. This is gonna be fun for you,... and the forum!!! Once again,. good luck!!
Think training's hard,. try losing!
lat pulldowns: 225x8, 225x7
biangular shoulder press(palms face each other): 200x12, 225x6
(machine started making weird noise so I aborted)
nautilis pullover: 200x11, 225x6
standing lateral machine: 70x10, 100x12, 117x10 (pause at top each rep)
biangular pulldowns (palms face in about 45 degrees) 250x10, 287x7
dumbell laterals: 30x12, 40x12, 40x12
hammer strength iso row: 3px10, 4px10, 5px10
t-bar rows: 4px10, 4p+25x6, 5px5 dropset 3px8
standing overhead press: 135x10, 185x8
barbell shrugs: 405x12, 495x6 dropset 4px8,3px17,2px20
dumbell curls: 40x12,50x8
cambered bar cable curls(wide grip) 90x20, 150x14
seated arm curl(rotating handle): 50x10, 70x7
I haven't done this workout since 8-28. My old training partner came into town, and we always try to get together for a workout. Todays workout either met or exceeded what we did then. So far so good.
Some little side notes. p= plates, when I do drops I rest long enough to rerack the weights I take off, and I know dumbells is spelled with two b's.
I took 3 natadrol with breakfast then 3 about thirty min before workout. Will take 2 more later. Six sprays Ghenerate before I left out the door, and 1 scoop Asgt about thirty min before workout. That's it for now, I gotta get some chicken n veggies.
Biangular chest press: 287x12, 287x12
Incline hammer: 3px12 3p+25x10 3p+35x7drop set 3px8 2px12
Magnum hi incline: 3px12 4px12
Incline fly/press: 50x12/12 75x10/7
Machine french press: 250x12 280x7.
Vbar pushdowns: 120x8 120x6
Leg ext: 275x12
Leg press: 8px12 8px12
Leg curl: 110 x12
Going into todays workout no soreness except for traps. Recovery seems to be up. feeling slight aggression nothing major though. Took three natadrol with breakfast and three about thirty min before workout. Six sprays ghenerate right before I walked out the door. Gonna take two more natadrol later in the day.
This is my light chest day, I felt pretty good so I threw in the incline fly/press. Basically I do a set of flys then rotate the dumbells and then do a set of presses. So if I do 12/12 then thats 12 flys/12 presses.
I've got a lot of nerve damage in my left hamstring from where I ruptured that disk 10 years ago. When It happened I couldn't walk for about a month, and after 3 months couldn't walk for any real distance without pain. I had to have surgery to relieve the pain. I equated it to male childbirth.
Hard to train hams without it locking up, and I have to be careful training legs, so as not to have my quads over power my hams and create an imbalance plus dont wanna injure that spine again. You can train pretty much around any injury, but blow out that back and it's light out.
I'm really being active on stretching out the hams. In about a week gonna try to slowly implement barbell squats again. 2009 was the first year I was really able to train traps, Last year I was able to get 8 plates each side ,so who knows maybe deads will be back in the picture soon.
Been a week on the stack. Liking it so far. Hopefully in a week or two I can start setting some pr's. I've been following Ncaa's and Punthra's lthread and I knew I just had to try this.
hey man solid layout, im in, hard gettin some people for your first log it seems, good luck with the progress i was thinking of testing the natabolic stack later
Good stuff. Will be watching this for sure. Plan on running natabolic stack with eq-plex sometime next year.
fixed pulldowns: 250x10, 250x7
seated shoulder press: 205x8, 225x5 drop set 185x6,135x7
hammer high row: 1,2,3px10, 4px6 3px6, 2px8, 1px9 dropsets
dumbell laterals: 25,35,45x10, 55x9 40x6,30x8,20x12, dropsets
reverse pec dec: 100x12, 145x10, 190x9
dumbell front raises: 35x10, 45x10
bent over dumbell rows: 80x12, 120x10, 150x8
arnold presses: 40,50,60x10, 70x7
dumbell shrugs: 80x10, 130x10
dumbell hammer curls: 40,50,60,x10, 70x8
incline dumbell curls: 45x6 ( too heavy so aborted, see note)
one arm machine preacher curls: 50x12, 65x10
Nine days on stack, still feeling pretty good. Soreness seems to go away quickly. Also noticed elbows arent hurting as much. feeling pretty good. Weighed in today at 265, same as when I started.
Been following same dosing protocol: 3 natadrol with breakfast 3 about 30 min before workout. 2 later in day. Six sprays ghenerate before I head out the door. One scoop Asgt about 30 min before workout.
Started off to heavy on incline dumbells. Thats one of those exercises I really like to feel and sqeeze. Was gonna start with 30's and go from there, but right in front of the rack was a trio of guys doing dumbell shrugs...all at the same time...about 6 inches from the rack. They also rested and talked..right in the same spot. So I did the one heavy set and just did something else. This particular gym is geared more of a fitness gym so I don't get to upset about stuff like that. Usually just "sigh" and do something else.
Cybex chest press: 4p+25x8, 4px5, 3px8, 2px12
cybex pulldowns: 3px12, 2px8, 1px12
incline dumbell: 110x12, 90x8,70x12,50x15, drop sets then 135x12 incline press no rest
cybex machine row: 4px12
cybex shoulder press: 4p+25x8, 4px4, 3px8, 2px13
dumbell laterals: 40x12x3
close grip bench press: 225x12, 275x8
tricep v bar pushdowns: 200x12
dumbell curls: 35,45,55x10, 55x7, 40x8,30x9 dropset
21's with 50 then 60 lbs straightbar
Today wanted to do more off a "fun" style workout. I got company coming into town and I knew it was gonna be hard get away.
Went to golds for this workout. Not the best gym but has a few different things than the others. Wanted to go heavier on close grips but another no spotting gym.
Kept same dosing schedule as before. Energy is out of control. I didn't wanna stop and had to pull myself away from the gym. Also I had trouble completing some sets as I was getting a good pump. With my style of training it's harder to get a pump cause of the way I change exercises, but my body just feels swole when I'm done.
First and foremost, happy you got the stack and using ASGT prework. I like how you add personal tidbits as we can all relate to how we may have felt and it affecting our diet/training or our 'comfort' zone. I'm in and will be following. Looks like you are 1 strong fella. There are plenty of them here. Good luck and if you have any questions, let me or any of my teammates know. We're here for ya.
In for this one, great choices all around with Natabolic and AS-GT.
If my direct and cynical approach bothers you, just ignore it. I'm just saying what you need to hear ;).
Nice log. Subbed.
This stack will treat you right. In for the ride and kill those weights.
NSCA - CSCS
lat pulldowns: 225x8, 250x6 200x7 150x9 dropsets
biangular shoulder press: 150x15, 200 x12
nautilis pullover: 150x10, 200x12 150x8 100x6 dropsets
standing lateral machine: 50x12, 70x12, 100x12, 100x12
biangular pulldowns: 200x12, 250x12, 287x 8 (palms face in about 45 degrees)
hammer iso row: 4px12, 5px12 Always do these one arm at a time)
t-bar rows: 5px8 4px5 3px5 dropsets
standing overhead press: 135x12, 1325x12
barbell shrugs: 135x20, 225x20, 315x20
reverse pec dec: 105x20, 105x20
I did something to my shoulder either after my last workout or while I was working on the house. Either way I can feel a type of clicking in it and hurts in certain positions. Not to bad but enough to let me know it's there. So spent a lot of time on my off days doing my rotater cuff exercises and stretching.
I went into this workout knowing I wanted to take it easy, especially on my shoulder. No easy feat as my energy is usually out of control and I really have to fight off the urge to kill some weights.
I didn't push any of the shoulder moverments. Just took it nice and slow and really concentrated on contracting and squeezing. Got a pretty decent pump from everything but by the time I got to Iso rows I felt like spewing.
I keep my form pretty tight anyways but the little extra effort and holding the weight longer really caused that "Aw man I'm about to spew feeling". I was gonna do dropsets on Iso row but didn't wanna open gym spew. Course no one prolly would'a noticed as some guy was screaming while doing 5 plates on the legpress.
On my next workout I'm gonna try to do a full leg workout. I've really been working on stretching out the hams so let's see what happens.
I kept my normal dosing schedule. Prolly gonna get another bottle and run it for a full 8 weeks. Two weeks on the stack and I'm really liking it so far.
I am in lets see you wage this war!
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN