Wicked shred fest with AMS & FRL!

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  1. 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.


  2. 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!!!!
    WELL DONE IS BETTER THAN WELL SAID
    •   
       


  3. 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.

  4. 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.

  5. 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.
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  6. 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.

  7. 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!!!
    WELL DONE IS BETTER THAN WELL SAID

  8. 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.

  9. 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!!!
    WELL DONE IS BETTER THAN WELL SAID

  10. 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.

  11. 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!!!
    WELL DONE IS BETTER THAN WELL SAID

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

  13. 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!!!
    WELL DONE IS BETTER THAN WELL SAID

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

  15. 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.

  16. I've been having alot of pain in my elbows,knees, shoulders and low back. Knees, shoulders and low back is nothing new just getting worse. The elbows feel like tendon pain that has been getting worse in the last couple weeks. I am going to try and take a week off to see if it gets better. I hope my body just needs a rest. The only prob is i feel guilty when i dont lift in some fashion. I'm still going to take the Decasarm & 5alpha the same.

  17. Quote Originally Posted by wicked442 View Post
    I've been having alot of pain in my elbows,knees, shoulders and low back. Knees, shoulders and low back is nothing new just getting worse. The elbows feel like tendon pain that has been getting worse in the last couple weeks. I am going to try and take a week off to see if it gets better. I hope my body just needs a rest. The only prob is i feel guilty when i dont lift in some fashion. I'm still going to take the Decasarm & 5alpha the same.
    Deload week. Cut all weights in half and do five sets of ten with 30-60s rest between. It will give them a break while bringing blood into the tissues which helps healing. Also it keeps your nervous system on point which helps you retain strength gains.

  18. Quote Originally Posted by wicked442 View Post
    I've been having alot of pain in my elbows,knees, shoulders and low back. Knees, shoulders and low back is nothing new just getting worse. The elbows feel like tendon pain that has been getting worse in the last couple weeks. I am going to try and take a week off to see if it gets better. I hope my body just needs a rest. The only prob is i feel guilty when i dont lift in some fashion. I'm still going to take the Decasarm & 5alpha the same.
    i feel the same, a week off seems like an eternity, lol.
    WELL DONE IS BETTER THAN WELL SAID

  19. Quote Originally Posted by supermanjow View Post
    Deload week. Cut all weights in half and do five sets of ten with 30-60s rest between. It will give them a break while bringing blood into the tissues which helps healing. Also it keeps your nervous system on point which helps you retain strength gains.
    That sounds like a good plan. I dont think i could go more than a couple days without lifting. I was already dreading a week.

  20. Quote Originally Posted by thebigt View Post
    i feel the same, a week off seems like an eternity, lol.
    Ya, i feel guilty after 2 days.

  21. It works better than actual time off I've found.

  22. 10/20-CARDIO 35min.
    10/21
    LEGS
    Walk lunges-bw x100 yrds
    BSS-40lb db-10x5
    Back sqts-135x10x5
    Frt sqts-135x10x5

    Well i am still loving the results from Decasarm & 5alpha. This week is de-load week. I cant say i have ever done this, but i have been having some tendon and joint pain that wasnt normal. Supermanjow recommended this workout structure. The 30-60 sec rest helps the cardio and i still got a good pump out if it, even tho the weight was less.

  23. 10/22
    CHEST/CALVES
    Dips-bw-10x5
    Bb bench-135-10x5
    Db incline press-40s-10x5
    Db incline fly-20-10x5
    Push up wide-10x5
    Push up narrow-10x5
    Calf raises-100lbs x100(split 2 sets)

    Weight was 174 this morn. Recomping slowly but surely with Decasarm &5alpha. Deload chest day went pretty good. Im really concentrating on tut with the lighter weights. The worst pain is left arm at the top of the forearm and the bottom of bicep where it ties in at the elbow. Hurts pretty good till i'm warmed up, then again after i'm cooled down a few hrs later. So far i'm just trying to work around it.

  24. 10/23
    BACK/TRAPS
    Dip shrugs-bw-10x5
    Pull ups-wide oh-10x5
    Db row on bench-50lb-10x5
    Bb row to waist oh-105-10x5
    DL to shrug plate grip-105-10x5
    Db shrugs-80s-10x5

    Day 3 of deload week. I concentrated on rom and a good squeeze on contraction. Weight is still holding about the same ,feeling more solid every week thanx to Decasarm &5alpha.

  25. Quote Originally Posted by wicked442 View Post
    10/22
    CHEST/CALVES
    Dips-bw-10x5
    Bb bench-135-10x5
    Db incline press-40s-10x5
    Db incline fly-20-10x5
    Push up wide-10x5
    Push up narrow-10x5
    Calf raises-100lbs x100(split 2 sets)

    Weight was 174 this morn. Recomping slowly but surely with Decasarm &5alpha. Deload chest day went pretty good. Im really concentrating on tut with the lighter weights. The worst pain is left arm at the top of the forearm and the bottom of bicep where it ties in at the elbow. Hurts pretty good till i'm warmed up, then again after i'm cooled down a few hrs later. So far i'm just trying to work around it.
    i had to stop doing barbell benches for around a month due to pain in my left elbow-tennis elbow something fierce...but it didn't seem to bother me doing db benches for some reason...sometimes you just have to make adjustments, in bb'ing and in life, lol....
    WELL DONE IS BETTER THAN WELL SAID

  26. Quote Originally Posted by thebigt View Post
    i had to stop doing barbell benches for around a month due to pain in my left elbow-tennis elbow something fierce...but it didn't seem to bother me doing db benches for some reason...sometimes you just have to make adjustments, in bb'ing and in life, lol....
    I know what you mean. I dont go very heavy on bb bench due to shoulder pain, but i can do dips bw+160 with no pain. Db bench is better as well. Its all about the angle for me. Flat is worse than incline.

  27. Quote Originally Posted by wicked442 View Post
    I know what you mean. I dont go very heavy on bb bench due to shoulder pain, but i can do dips bw+160 with no pain. Db bench is better as well. Its all about the angle for me. Flat is worse than incline.
    flat does seem the worse, have a new bench that allows me to do declines so i do a minimum of flat work.
    WELL DONE IS BETTER THAN WELL SAID

  28. 10/24
    SHOULDERS
    Dips-bw/25x2
    Oh bb press-95x10x5
    Arnold press-30s-10x5
    Rev flys-20s-10x5
    6ways-15s-10x5

    I was a little pressed for time so i just hit shoulders. Im still enjoying the Decasarm&5alpha. Im going to cut back on carbs these last 2 weeks to recomp a little better. This was another deload day and it went well. I'm ready to start back at it heavy tho.

  29. 10/25 CARDIO -35min
    10/26
    ARMS
    DIPS-bw-10x5
    SS
    PULL UPS WIDE-10x5
    DRAG CURLS-60-10x5
    SS
    CG BENCH-115-10x5
    BB SHRUG-225-10x5
    Band pull aparts FRT-40lb-10x5
    OH-40lb-10x5

    Still loving what i'm seeing from Decasarm&5alpha. I cut my carbs in half for the remainder of my stack. My left bicep/forearm started bothering me so i cut bicep work short. The band pull aparts at the end gave me a crazy pump.

  30. Very good log ! at last someone who listens to the body's messages and alters their routine to avoid potential injury, feeling guilty doesn't hurt like a torn muscle would.
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