Wicked shred fest with AMS & FRL!
- 10-07-2013, 07:29 PM
10/6 - decided to go for a run. (3 miles)
Pull ups wide-bw x20
Pull ups wide-bw+25-10x10
Bent ovr db rows-60x10x5
Incline db fly-40x10x10
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.
- 10-08-2013, 11:39 AM
10-08-2013, 11:45 AM
10-08-2013, 03:38 PM
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.
10-09-2013, 04:53 PM
Oh bb press-95x10x2,115x10x8
Around world-45 plate-10x10
Rear delt flys-25x10x10
Decasarm & 5 alpha dosage was the same today. Workout was ok. Strength was a little off today, but pushed through.
10-13-2013, 05:34 PM
Walk lunges-40lb db-100 yrds
Hang clean into frt sqt-135x10x10
Back sqt into oh press-135x10x10
Wide pull ups-bw x10x10
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.
10-13-2013, 05:59 PM
10-13-2013, 06:19 PM
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.
10-13-2013, 06:37 PM
10-15-2013, 04:23 PM
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.
10-15-2013, 04:32 PM
10-15-2013, 04:33 PM
10-15-2013, 04:44 PM
10-15-2013, 08:55 PM
Keep killing it man!
ForeRunner LabsThe Future of Human Performancehttp://anabolicminds.com/forum/pics/229429-my-fat-mess.html
10-16-2013, 05:09 PM
Spider crawls-100 yrds
Mountain climbers-1min x4
Hanging knee raises-25x4,hold for 30 sec
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.
10-19-2013, 11:38 PM
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.
10-20-2013, 12:18 PM
10-20-2013, 12:29 PM
10-20-2013, 12:31 PM
10-20-2013, 12:33 PM
10-20-2013, 04:47 PM
10-21-2013, 05:11 PM
Walk lunges-bw x100 yrds
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.
10-22-2013, 03:52 PM
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.
10-23-2013, 04:21 PM
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
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.
10-23-2013, 04:33 PM
WELL DONE IS BETTER THAN WELL SAID
10-23-2013, 04:42 PM
10-23-2013, 04:49 PM
10-24-2013, 04:38 PM
Oh bb press-95x10x5
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.
10-26-2013, 06:55 PM
10/25 CARDIO -35min
PULL UPS WIDE-10x5
Band pull aparts FRT-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.
10-28-2013, 09:28 AM
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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