Modified Anabolic diet with Purus Labs Dpol, slin shot and muscle marinade

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    Modified Anabolic diet with Purus Labs Dpol, slin shot and muscle marinade


    Thanks to purus labs for sponsoring me with some free dpol.

    I will be running a modified anabolic diet where I eat 60 carbs post workout and have carb up days on the weekends. I will take slin shot post workout with my carbs, and muscle marinade and dpol pre workout.

    I will be following a functional power style workout in an attempt to improve explosiveness and strenghten my core to get ready for baseball in the spring.

    Starting stats:

    weight: 180 @ 10%

    will be eating at 350-400 over on lifting days and at maintenance on off days

    Squats: 405 x 5, although I will focus more on front squats and power cleans for legs

    Bench: 335 x 5, although I will be focusing more on low incline barbell and one arm dumbbell presses

    Cleans: 195 x 5

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    Started Monday October 17

    Explanation of workout

    Since I am training for sports here my workouts will be a little different than usual. The goal will be funtional strength, core strength, speed and explosiveness, and not so much brute strength or hypertrophy.

    Warm ups will always be jumping rope (to hit the calves and it gets me really loose), followed by some form of shoulder pre habs because i have had shoulder surgery in the past and dont want to do it again. Because of my past shoulder surgery I am careful with my pressing movements and do not do any overhead type presses.

    The first lift of every day will be a full body explosive move. Weight will be increased each set, but not the to point where the exercise cannot be done in an explosive manner.

    The next 3 lifts of each day will each be done as follows:
    sets 1-2: speed reps (complete the reps as fast as possible with a submaximal weight)
    sets 3-4: slow eccentric (3-5 seconds) reps with an explosive concentric (less than 1 second)
    set 5: 5 second eccentric and concentric higher rep (15-30 reps) set

    The goal is to train type 2 a and 2 b muscle fibers in the first 4 sets and then focus on type 1 muscle fibers in the final set, the final set will also function as some what of a burnout.

    This will conclude the main part of my workout. I will follow this with some auxiliary/isolation lifts in the 10-20 rep range.

    After that I will do 4 sets of a rotational ab exercise and then 4 times sets of a core stabilizing exercise
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    Day 1: Monday 10/17/11

    A1:

    Warm up: jump rope 5 minutes + shoulder pre habs

    Hang cleans: 135 x 3, 155 x 3, 175 x 3, 185 x 3

    Low Incline 1 arm Dumbbell: 50 x 6, 65 x 6, 85 x 6, 95 x 6

    Walking dumbbell lunges: 60s x 6, 6, 6, 6

    Decline barbell: 165 x 6, 225 x 6, 275 x 6, 275 x 6

    Cable cross/cable flye: 45 x 10 + 5, 10 + 3, 10 + 3

    Incline grip Pushups: 17

    grip pushups: 16

    face pulls: 60 x 20

    Hanging leg twist (imagine a hanging leg raise but raising your legs in a giant circle instead): 8, 8, 8, 8

    side plank (on hand not elbow): 60 seconds x 4 sets

    Notes: much different than the workouts I have been doing lately. Definitely more worn down at the end. Did not to the higher rep type 1 sets at the end, just didnt have it in me. May have somethign to do with dropping carbs and my body adjusting to metabolizing fat instead of carbs.
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    Day 2: Tuesday 10/18/11

    B1:

    warmup: jump rope 5 mins + shoulder pre habs

    Rack pull + shrug: 315 x 3, 315 x 3

    1 arm squating explosive barbell shoulder press (put one end of the bar in a corner, put weight on the other end and hold it on your hand, drop down into a squat and then explode up and press the weight): 50 x 3, 60 x 3

    Glute ham raise: 6, 6, 6, 6

    Barbell row: 95 x 6, 135 x 6, 155 x 6, 185 x 9

    1 arm pull down: 105 x 6, 135 x 6, 150 x 6, 165 x 6

    Barbell curls: 65 x 12

    hammer curls: 35s x 12

    incline db curls: 20s x 15

    wrist curls: 45 x 20

    reverse wrist curls: 45 x 20

    overhead squat: 65 x 15

    corkscrew (put weight on a seated calf raise, put your feet where you normall put your knees and scoot back, lean off the back of the calf raise as if you were going to do a decline sit up, but instead rotate in a circular motion from one side to the other and then back in an arching motion) 8, 8, 8, 8

    super man holds: 60 seconds x 4 sets

    Notes: felt better in the gym today, body is adapting to less carbs. Energy from mm was excellent and i felt really full after my slin shot and post workout carbs. Pump was very good as well.
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    Day 3: Wednesday 10/19/11

    Off day:

    Notes: slept unusuallly well last night, always a good thing. Starting to look a lot leaner/more vascular in the mirror from dropping carbs down. Seem to have a good bit of energy this morning as well. Will update tomorrow after the workout
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    Subbed in. Nice training. But I don't get why you'd train the 5050 style for any purpose other that getting big or inducing type one muscle fiber conversion.

    May I ask what sport this is for?
    RecoverBro ELITE
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    Quote Originally Posted by mattrag View Post
    Subbed in. Nice training. But I don't get why you'd train the 5050 style for any purpose other that getting big or inducing type one muscle fiber conversion.

    May I ask what sport this is for?
    baseball mainly, possibly football if thigns go really well but more than likely just baseball.

    I have noticed it takes excessive volume and higher reps for me to actually pack on size. When i keep my reps low, weight heavy, and do fast/explosive speed i do gain some size and strength but i also get alot quicker, can move better, and feel better. It also allows me to throw and hit without being overly sore. I add in the auxiliary stuff for some hypertrophy.

    Also I usually only follow a given workout for 3-4 weeks. I get bored quite quickly. The next 3-4 weeks after funtional style workout will probably be geared more towards size and strength. Then ill switch back to a more functional workout for a few weeks and then switch again and so forth. I wont actually get into a full blown baseball only funtional program until probably january.

    id be open to any suggestions.
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    Days 4, 6 and 8 workouts/summary will be posted tonight
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    Day 4:

    A2

    warmup: jump rope 5 mins + shoulder pre habs

    1 arm kettle bell snatch (havent done these in awhile so weight wont be very high this time): 35 x 3, 45 x 3, 3, 3

    front squat: 135 x 6, 175 x 6, 205 x 6, 6

    1 arm dumbbell decline: 50 x 6, 70 x 6, 90 x 6, 100 x 7

    low incline barbell: 135 x 6, 185 x 6, 225 x 6, 245 x 6 *Tied my PR*

    skull crusher: 65 x 10, 12

    dips: 10

    side raise: 20 x 15, 14

    decline sit up with a twist: 8, 8, 8, 8

    6 inches: 4 x 60 seconds

    Notes: body has adjusted to lower carbs. Workouts going great, feel very pumped and vascular during the workouts. Starting to feel hotter and more aggressive during the day.
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    Day 6:

    B2

    warmup: jump rope 5 mins + shoulder pre habs

    kettle bell high pull: 45s x 3, 3, 3, 3

    1 leg RDL: 20 x 6, 30 x 6, 35 x 6, 6

    middle back db row: 50 x 8, 65 x 6, 85 x 6, 100 x 7

    pull ups: 6, 6, 6, 6

    db shrugs: 100 x 15, 13, 12

    forearms superset: regular and reverse wrist curls super set: 13 reg, 13 reverse, 10 reg, 10 reverse

    decline situp medicine ball throw: 15 pounds ball, 8, 8, 8, 8 each side

    plank/bride superset: 4 x 60 seconds (8 mins straight)

    Notes: pumps continuing to improve. excellent energy and strength. feel really good in the gym, very focused and aggressive
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    Day 8:

    A1

    Warmup: jump rope 5 mins + shoulder pre habs

    hang cleans: 135 x 3, 155 x 3, 185 x 3, 205 x 3 *tied PR*

    walking db lunge: 65 x 6, 6, 6, 6 *PR*

    decline barbell: 175 x 6, 225 x 6, 275 x 6, 295 x 6

    1 arm low incline db: 55 x 6, 70 x 6, 90 x 6, 100 x 6

    cable cross/flye: 40 x 12 + 8, 12 + 4, 8 + 8

    grip pushups: 21 regular, 24 incline

    facepulls: 65 x 20

    hanging leg twist: 4 x 8

    side plank: 40 x 60 seconds

    Notes: weights starting to go up and get used to the different routine. sweating more than usual during the workout. aggression stayign steady, feel very pumped during the gym and for the rest of the day on workout days.
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    Day 10: B1

    Warmup: 5 mins jump rope + shoulder pre habs

    Rackpull to shrug: 315 x 3, 365 x 3, 385 x 3

    1 arm explosive shoulder press: 60 x 3, 75 x 3 *PR

    Glute Ham Raise: 4 x 6

    Barbell row: 135 x 6, 155 x 6, 185 x 6, 205 x 7 *PR

    1 Arm pull down: 115 x 6, 145 x 6, 160 x 6, 175 x 6

    barbell curls: 85 x 12

    hammer curls: 40s x 12

    incline db curls: 20s x 12

    wrist curls: 45 x 30, 30

    overhead squat: 85 x 17

    cork screw: 4 x 8

    superman holds: 4 x 60 seconds

    Notes: feeling great lately. Body has adjusted to lower carbs and now beginnign to hit PR's. Aggression and energy are high
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    Day 12: A2

    Warmup: shoulder pre habs + jump rope 5 mins

    Dumbbell 1 arm snatch: 45 x 3, 50 x 3, 60 x 3, 70 x 3 *PR

    Front Squat: 135 x 6, 175 x 6, 205 x 6, 6 + dbs front squat 30s x 20

    1 arm decline dumbbell: 50 x 6, 75 x 6, 100 x 6, 105 x 6 *PR + 30s x 30

    low incline barbell: 135 x 6, 185 x 6, 225 x 6, 255 x 6 *PR + 95 x 17

    skull crusher: 65 x 13, 10

    dips: 10

    pushdowns: 135 x 18 *PR

    incline side raise: 15 x 15

    side raise rest pause circuit: 5 circuits of 5-10 reps with 10 seconds rest between each

    decline sit up: 4 x 8

    6 inches: 4 x 60 seconds

    Notes: more PR's! really feeling good. Pumps and strength are phenomenal.
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    Day 14: B2

    jump rope + shoulder pre habs

    Barbell high pull: 135 x 3, 185 x 3, 3, 3

    1 leg rdl: 30 x 6, 40 x 6, 6, 6

    db row: 60 x 6, 75 x 6, 95 x 6, 110 x 7 *PR

    pull ups: 6, 6, 6, 9

    bb shrugs: 135 x 15, 12, 10, 15

    forearms: 45 x 20/20 + 11/11

    medicine ball twist: 8, 8, 8, 8

    plank: 4 x 60 seconds

    Notes: pumps off the chart, libido really high and aggression high during workouts but not over the top
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    subbed; looks good bro keep it up. My logs starts in a couple weeks.
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    Bump for update/review???
  

  
 

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