Wicked shred fest with AMS & FRL!

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  1. Quote Originally Posted by Royd The Noyd View Post
    Great log man. True story, but I grew up in cbus near you. Small world.
    Damn thats crazy. I'm from a small town just east of where im at now. Lots of partys in cbus.


  2. 9/27-9/29
    I decided to take a few days away from the gym to give my low back a break. I have been doing stretching exercises for it tho. I will be back at it tonite with legs.
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  3. 9/30
    LEGS
    Walking lunge-40lb db-100 yrds
    Split sqts-60lb db-8x10
    SLDL/db-50lb-8x2 low back was done after 2 sets. Decided not to push it.
    Calf raises-200x100(split 3 sets)

    For a bad back day, i was able to get a pretty good leg workout. I didnt use alot of weight so i controlled the TUT. Very slow with a solid core and good form. The weight felt light. I could have done more sets or upped the weight. The Decasarm and 5alpha def did its job in the strenghth dept. I still feel very full and solid in general. I'm in limbo right now as to which direction im going-continue stack for 4 more weeks or start pct. I will be deciding in the next day or so.

  4. 10/1 BACK/CHEST Archer pull ups-10x10 SS Dips-bw+60-10x10 Incline db bench-80x10x10(last 3 set were x8 )SS Single db row-80x10x10 Push ups wide- 64 in one minute Rest one min Push ups mid- 58 in one min Rest one min Push ups narrow palms facing-46 in one min Pull overs db-60x 10x5 I did alot of body weight exercises again. Last week went good so i kinda copied it. I like the archer pu. Very good back/lat pump. Cant remember the last time i did timed pu. I think i did better 20 yrs ago. Anyway got a huge chest pump and a little cardio.

    Edit: sorry log is jumbled. I did an edit and the layout changed.

  5. 10/2-10/4
    I've been resting my low back the last few days. Nothing new, just need to give it a few days of taking it easy. I have been doing foam rolling, stretching and band work to keep as loose as possible. I might do a light full body wo later and just work around any pain and do higher reps.
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  6. Quote Originally Posted by wicked442 View Post
    10/1 BACK/CHEST Archer pull ups-10x10 SS Dips-bw+60-10x10 Incline db bench-80x10x10(last 3 set were x8 )SS Single db row-80x10x10 Push ups wide- 64 in one minute Rest one min Push ups mid- 58 in one min Rest one min Push ups narrow palms facing-46 in one min Pull overs db-60x 10x5 I did alot of body weight exercises again. Last week went good so i kinda copied it. I like the archer pu. Very good back/lat pump. Cant remember the last time i did timed pu. I think i did better 20 yrs ago. Anyway got a huge chest pump and a little cardio.

    Edit: sorry log is jumbled. I did an edit and the layout changed.
    i googled those archer pull ups, damn!!! they look very tough, but might be just what i need to add...trying to get more of the V look!!!
    GOD, FAMILY, COUNTRY!!!

  7. Quote Originally Posted by thebigt View Post
    i googled those archer pull ups, damn!!! they look very tough, but might be just what i need to add...trying to get more of the V look!!!
    They are def a sob. I could feel it in dif spots in my lats then reg pu. One step closer to 1 arm pu. The guy in the youtube vid makes it look real easy.

  8. Quote Originally Posted by wicked442 View Post
    They are def a sob. I could feel it in dif spots in my lats then reg pu. One step closer to 1 arm pu. The guy in the youtube vid makes it look real easy.
    yeah, the guy in vid must be part chimp, lol....going to the fitness center tomorrow and give em a try. seems like i have tried everything to get more V shaped but unfortunately i have a wide waist.
    GOD, FAMILY, COUNTRY!!!

  9. 10/5
    FULL BODY
    Walking lunges-40db-100yrds
    Db sqt into db press-60db-15x10
    Dips-bw x20x10
    SS
    Oh wide pu-bw x15x10
    Seated db curls -40lbs-10x10
    SS
    Db skull crushers-40lb-10x10
    Calf raises-200x100(split 2sets)

    Still taking it easy with low back, so i did a full body wo. Nothing special today just a little light and high volume.

  10. The Decasarm &5alpha test still has me feelin and looking pretty full yet. I cant wait for the next 4 weeks. Here is a chillin pic.

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  11. 10/6 - decided to go for a run. (3 miles)
    10/7
    BACK/CHEST

    Dips-bw x40
    Pull ups wide-bw x20
    Dips-bw+70-10x10
    SS
    Pull ups wide-bw+25-10x10
    Bent ovr db rows-60x10x5
    80x10x5
    110x6x2 PR
    SS
    Incline db fly-40x10x10
    Pull overs-db-80x10x5

    I am lucky enough to get to run Decasarm&5alpha test four more weeks. I had a 4 day break waiting for the goods, but im back on track now. I havnt really been eating very clean and i am recomping nice. I am still weighing around 175 ish but my muscles are looking full with more def.

  12. Quote Originally Posted by wicked442 View Post
    10/6 - decided to go for a run. (3 miles)
    10/7
    BACK/CHEST

    Dips-bw x40
    Pull ups wide-bw x20
    Dips-bw+70-10x10
    SS
    Pull ups wide-bw+25-10x10
    Bent ovr db rows-60x10x5
    80x10x5
    110x6x2 PR
    SS
    Incline db fly-40x10x10
    Pull overs-db-80x10x5

    I am lucky enough to get to run Decasarm&5alpha test four more weeks. I had a 4 day break waiting for the goods, but im back on track now. I havnt really been eating very clean and i am recomping nice. I am still weighing around 175 ish but my muscles are looking full with more def.
    just my opinoin, but the 4 day break might be beneficial....congrats!!!!
    GOD, FAMILY, COUNTRY!!!

  13. Quote Originally Posted by thebigt View Post
    just my opinoin, but the 4 day break might be beneficial....congrats!!!!
    I think the break just made me want it more. Haha. Im happy i got to extend this run. Thanx bigt.

  14. 10/8 LEGS Walking lunge-bw x20,bw+80x80 Frt sqts-135x15 155x15 175x10 205x8 225x8 255x6 265x6 275x5 PR 285x4 PR (1 RM=310) Narrow stance sqts db-80s x10x8 Calf raises-200x100(split 3 sets) So nice to have the Decasarm & 5alpha back. Im dosing 2 Decasarm and three 5alpha per day. I had a good lift today even tho my low back was a little angry. Frt sqts went great! Just kept adding weight till my back started biting a little. The weight still felt pretty light. I guess all the volume i've been doing has helped. I did the atg db sqts to save my back instead of back sqts. Next time i will try over 300 frt sqts before all the sets.

  15. 10/9
    SHOULDERS/TRAPS
    Oh bb press-95x10x2,115x10x8
    Arnold press-50x10x10
    Around world-45 plate-10x10
    Rear delt flys-25x10x10
    Bb shrugs-200x10x10
    Dip shrugs-bw+60x10x10

    Decasarm & 5 alpha dosage was the same today. Workout was ok. Strength was a little off today, but pushed through.

  16. 10/13
    FULL BODY
    Walk lunges-40lb db-100 yrds
    Hang clean into frt sqt-135x10x10
    Back sqt into oh press-135x10x10
    Wide pull ups-bw x10x10
    SS
    Single bar dips-bwx10x10
    Calf raises-200x100(split 2sets)

    I took a few days off to enjoy some out of town family time. I am still taking Decasarm & 5alpha the same through out the day. My weight is up 5lbs(180). Felt a little tired today,but a 5alpha and my pwo took care of that. Today is the first in a while since i've done hang cleans. These are one of my favorites. My low back felt pretty good so i went for it. I kept the weight fairly light to avoid an injury. I pushed this workout pretty quick so it added to cardio as well. I am def worn out after.

  17. Quote Originally Posted by wicked442 View Post
    10/13
    FULL BODY
    Walk lunges-40lb db-100 yrds
    Hang clean into frt sqt-135x10x10
    Back sqt into oh press-135x10x10
    Wide pull ups-bw x10x10
    SS
    Single bar dips-bwx10x10
    Calf raises-200x100(split 2sets)

    I took a few days off to enjoy some out of town family time. I am still taking Decasarm & 5alpha the same through out the day. My weight is up 5lbs(180). Felt a little tired today,but a 5alpha and my pwo took care of that. Today is the first in a while since i've done hang cleans. These are one of my favorites. My low back felt pretty good so i went for it. I kept the weight fairly light to avoid an injury. I pushed this workout pretty quick so it added to cardio as well. I am def worn out after.
    i like how much variation you put into your workouts....really mixing it up!!!
    GOD, FAMILY, COUNTRY!!!

  18. Thanx T. I try to follow a routine, but every now and then i like to keep it interesting and totally change things. The only thing that limits me is this damn low back. I assume its just going to get worse with age. Oh well, i'll do it till i cant anymore.

  19. Quote Originally Posted by wicked442 View Post
    Thanx T. I try to follow a routine, but every now and then i like to keep it interesting and totally change things. The only thing that limits me is this damn low back. I assume its just going to get worse with age. Oh well, i'll do it till i cant anymore.
    lol...everything gets worse with age!!!
    GOD, FAMILY, COUNTRY!!!

  20. 10/14 -off
    10/15
    FULL BODY
    I did the same workout as i did on 10/13. The only thing i changed was the pull ups. I subd archer pu instead of wide grip. I am going to change to a full body wo 3 days wk with cardio in between. I need a change of pace so i'll try this for a couple weeks. The Decasarm & 5alpha stack is still going good. I can def notice that it makes me kind of short tempered,but other than that its all good.

  21. Quote Originally Posted by wicked442 View Post
    10/14 -off
    10/15
    FULL BODY
    I did the same workout as i did on 10/13. The only thing i changed was the pull ups. I subd archer pu instead of wide grip. I am going to change to a full body wo 3 days wk with cardio in between. I need a change of pace so i'll try this for a couple weeks. The Decasarm & 5alpha stack is still going good. I can def notice that it makes me kind of short tempered,but other than that its all good.
    those archer pullups are a beast!!!
    GOD, FAMILY, COUNTRY!!!

  22. Quote Originally Posted by thebigt View Post
    those archer pullups are a beast!!!
    Have you tried them? They are killer!

  23. Quote Originally Posted by wicked442 View Post
    Have you tried them? They are killer!
    try is the optimum word, lol...gonna keep trying at home till i can get them at least respectable before doing them at the gym!!!
    GOD, FAMILY, COUNTRY!!!

  24. Keep killing it man!
    ForeRunner Labs
    The Future of Human Performance
    http://anabolicminds.com/forum/pics/229429-my-fat-mess.html

  25. 10/16
    CARDIO
    Spider crawls-100 yrds
    Burpees-25x4
    Mountain climbers-1min x4
    Hanging knee raises-25x4,hold for 30 sec
    High knees-50x2
    Planks-2min
    Side planks-1 min each side

    Today went good. I just kind of threw some stuff together. I was def sweating during this wo. The spider crawls were murder. They are harder than they look. Decasarm & 5alpha are still treating me good. Little by little i'm leaning out and still staying full. The only prob i have is,lately i havnt had much of an appetite. Hopefully that will pass.
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