TheWilMan's ALRI Pro-Anabol Sponsored Log

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  1. Quote Originally Posted by thewilman View Post
    Thanks brother! I'm gonna start right now :burg:
    How is your endurance and sleep right now?
    M.Ed. Ex Phys



  2. Quote Originally Posted by Rodja View Post
    How is your endurance and sleep right now?
    Both are good...

    I sleep well all thru the night. Hit the sack around 11 and I'm up at 5:45 or 6.

    Endurance is great too...if I had more time, I'd stay at the gym longer! I am wanting to get to the next set pretty quickly and my cardio has been good.
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  3. Quote Originally Posted by thewilman View Post
    Both are good...

    I sleep well all thru the night. Hit the sack around 11 and I'm up at 5:45 or 6.

    Endurance is great too...if I had more time, I'd stay at the gym longer! I am wanting to get to the next set pretty quickly and my cardio has been good.
    Sweet. I start on Monday and have really been looking forward to my JW/PA stack.
    M.Ed. Ex Phys


  4. Good luck bro...looking forward to the log!

  5. Thanks for the kind words on my log bro! Im subscribed here now so Ill be checking it out daily. Thanks also for the reps.
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  6. June 8, 2007


    Quote Originally Posted by ericpdell2 View Post
    Thanks for the kind words on my log bro! Im subscribed here now so Ill be checking it out daily. Thanks also for the reps.


    Day 9

    6:00 AM - 4 RPM + 1 Pro-Anabol

    6:30 AM - ~ 10G of BCAA

    6:40 AM – Delts/Traps

    Superset - DB Side laterals (strict) and Bradford Presses
    1 X 12 @ 27.5s followed by 1 X 8 @ 80 (Failure)
    1 X 12 @ 27.5s followed by 1 X 8 @ 75 (Failure)
    1 X 12 @ 27.5s followed by 1 X 6 @ 75 (Failure)

    Bradford Presses
    1 X 10 @ 75 (Failure)
    1 X 7 @ 75 (Failure)
    1 X 9 @ 75 (Failure with spot on last 2 reps)

    *** This was a big increase in weight/reps for me in both the superset and regular set. I rarely make solid increases in this exercise and I blew thru these sets! Good increase from last week.

    Behind the Back DB Side laterals (strict)
    2 X 12 @ 25s
    1 X 12 @ 22.5s

    *** Had some pain in my wrists doing these, but pushed through

    Superset - Rear Delt Fly (on a T-Bar bench) and Rope Face Pulls
    1 X 15 @ 40s followed by 1 X 20 @ 140
    1 X 12 @ 40s followed by 1 X 20 @ 140
    1 X 12 @ 40s followed by 1 X 20 @ 140

    *** Not a big increase, but still increased weight.

    DB Shrugs
    3 X 20 @ 100s (straps)

    *** Biggest DBs they have. Traps are not sore this week from rack pulls. lol

    DB Front Raises
    3 X 12 @ 30’s

    *** Same as last week.

    6:30 PM 1 Pro-Anabol (posting this early today, so I still haven’t taken this dose obviously )

    Impressions:

    OK, this was a really great workout. I felt very strong and energy was there even though this is a fairly brutal w/o for me – I love it!!! The pump in my delts and forearms was great. I could barely write because of the pump in my forearms. Knees feel a little better. Lower back is a little stiff from squats and SLDL. Noticed a few tiny pimples on my forearm. I jacked up the calories to around 3500 as of yesterday, so I will try to keep that up. I will shoot for 350 to 400 g of Protein.

    My weight is up to 169 as of this morning.
  7. June 9, 2007


    Day 10

    7:45 AM - 3 RPM + 1 Pro-Anabol

    8:20 AM – ~10G of BCAA

    8:40 AM – Cardio and Abs

    Nautilus Treadclimber (link)
    30 Minutes Random Course
    3.5 MPH
    1.69 Miles
    394 Calories

    YouTube - Broadcast Yourself.
    Close Grip Handle (neutral)
    1 X 20 BW
    1 X 15 BW
    1 X 12 BW

    Wide Grip (straps)
    1 X 20 BW
    2 X 15 BW

    *** Increased reps – never did 20 reps before on Close Grip!

    Kneeling Rope Crunches
    2 X 15 @ 160 (facing away)
    1 X 20 @ 160 (facing towards)

    *** Increased reps and weight.

    Medicine Ball Russian Twist on Slant Board

    1 X 40 @ 10
    1 X 25 @ 10
    1 X 20 @ 10

    Speed Intervals Treadmill
    Jog @ 3 MPH
    Run @ 6 MPH
    Incline 9.0
    1 min @ 3 MPH
    1 min @ 6 MPH
    1:15 min @ 3 MPH
    0:45 min @ 6 MPH
    1:20 min @ 3 MPH
    0:40 min @ 6 MPH
    1:25 min @ 3 MPH
    0:35 min @ 6 MPH
    1:30 min @ 3 MPH
    0:30 min @ 6 MPH
    2 min Cooldown
    12 Mins total

    0.75 miles
    136 cals

    Stretch

    7:00 PM 1 Pro-Anabol

    Impressions:
    Workout was good…strength and endurance good. Didn’t want to leave the gym!!! Sweating was ridiculous. My shirt was drenched the ENTIRE workout. Hit close to 3500 cals for the past 2 days...today may be tough, but I'll hit at least 3K. :burg: Weight is still 169.

  8. Very informative and detailed log! Keep it up and the 169 will be gone for good!

  9. Thanks, jj! You done an awesome job bro... you look jacked in that avy!

    I'll post the log later on today, but my weight went back down to 168...I do look fuller than I did before.

  10. Day 11

    Nothing to report - Off Day

    8:30 AM 1 Pro A

    8:30 PM 1 Pro A

    Calories were around 3500…little low on protein…about 270

    Day 12

    5:45 AM - 4 RPM + 1 Pro-Anabol

    6:15 AM - ~10G of BCAA

    6:30 AM – Chest and Tri’s

    DB Flat Chest Press
    2 X 12 @ 35s
    1 X 3 @ 80s ***
    1 X 5 @ 80s
    1 X 8 @ 75s
    1 X 6 @ 75s (spot on last rep)

    ***Felt twinge in left elbow – had to put ‘em down – unfortunately, right one fell on my chest

    Incline DB Flat Chest Press
    (3 hole on bench)
    1 X 8 @ 70s
    1 X 6 @ 65s

    (2 hole)
    1 X 8 @ 65s
    1 X 7 @ 65s

    DB Fly
    #3 - 1 X 12 @ 35s
    #2 - 1 X 12 @ 27.5s ***
    Flat - 1 X 12 @ 35s

    *** All the 35s and 30s were in use.

    Dip
    1 X 4 @ BW + 40
    1 X 5 @ BW + 35
    1 X 8 @ BW + 25
    1 X 7 @ BW + 25
    1 X 12 @ BW

    *** Nothing spectacular here either.

    Tri Press (EZ bar on high pulley)
    1 X 9 @ 200
    1 X 8 @ 200
    1 X 14 @ 170

    10:15 PM 1 Pro-Anabol (I forgot )

    Impressions:
    Weight is back down to 168. Felt OK today, nothing spectacular – although not a “bad” workout. Trying to keep the calories up as much as possible. I definitely “look” fuller: especially chest and shoulders. Triceps were hard and pumped today again.
  11. June 12, 2007


    Day 13

    5:45 AM - 4 RPM + 1 Pro-Anabol

    6:15 AM - ~10G of BCAA

    6:30 AM – Back and Bi

    Pull Ups (straps on weighted sets)

    Warmed up w/ WG PD

    1 X 6 @ BW + 30
    1 X 5 @ BW + 30
    1 X 8 @ BW + 25
    1 X 3 @ BW + 45
    1 X 10 @ BW

    Rack Pulls (knee level) (straps)
    1 X 8 @ 225
    1 X 8 @ 315
    1 X 8 @ 435
    1 X 8 @ 435
    1 X 6 @ 435 (exhausted)

    *** Straps and belt on last 3 sets.

    Low Cable Pulley Row (straps)
    3 X 12 @ 180

    Drag (Gironda) Curls
    1 X 9 @ 80
    1 X 8 @ 80
    1 X 12 @ 70

    Standing DB Alt Hammer Curls
    2 X 12 @ 45s
    1 X 12 @ 40s

    10:30 PM 1 Pro-Anabol - forgot to bring it again! DOH!

    Impressions:
    Did not weigh myself today. Spend almost 90 mins at gym! Feel hungry all of the time. When I wake up I am STARVING! Good pump and strength was way up. Increase in reps/weight in pull-ups, rack pulls, drag curls, and hammers.

    Face may be a little more oily than usual. I seem to be pretty tired today. Those rack pulls take a lot out of you. So far, so good!

  12. Rack-pulls may be draining, but they are so rewarding. Keep up the good work.
    M.Ed. Ex Phys


  13. Thanks Rodja! I do enjoy them a lot. I get some looks and some comments, but i don't mind!

  14. All looking good so far mate. Be interesting to see how big a difference there is between single doses and double. 'subbed'
    Diet and Nutrition Advisor

  15. def gonna follow this log since its almost like mine
  16. June 13, 2007


    Day 14

    5:50 AM - 2 RPM + 1 Pro-Anabol

    6:20 AM ~10G of BCAA

    8:40 AM – Cardio and Abs

    Elliptical Machine
    30 Minutes
    Hill Routine
    Not HIIT – 70 RPM
    3.21 Miles
    515 Calories

    YouTube - Broadcast Yourself.

    Close Grip Handle (neutral)
    1 X 20 BW
    1 X 13 BW
    1 X 10 BW

    *** Only took 2 RPM this morning. Energy level was down,

    Wide Grip (straps)
    3 X 20 BW

    Kneeling Rope Crunches
    2 X 15 @ 160 (facing away)

    2 X 20 @ 160 (facing towards)

    *** Very strong on these, though I had a hard time getting into position due to the weight.


    Bench Leg Pull-Ins
    1 X 40
    2 X 30

    6:00 PM 1 Pro-Anabol

    Impressions:
    Weight is 168.5 today. Only took 2 RPM to see if the cumulative effects would allow me to take less. Energy was down, but focus improved as workout progressed. Again, I was drenched in sweat. This marks the halfway point of the log. I have noticed an increase in muscle, expecially in the upper body; however, I have also seen an increase in fat around my lower abdomen. I've been hitting 3500 cals and the last 2 days closer to 4000. I am going to start dropping that back down to 3000.

  17. Thanks for following Mick and jc!

  18. Quote Originally Posted by thewilman View Post
    Thanks for following Mick and jc!
    Have you checked any measurements besides your weight?
    M.Ed. Ex Phys


  19. No, I'll do that tonight since it's the halfway point.
  20. June 14, 2007


    Day 15

    6:00 AM - 4 RPM + 1 Pro-Anabol

    6:20 AM ~10G of BCAA

    6:40 AM Legs

    Squats
    1 X 12 @ 95
    1 X 12 @ 135
    1 X 12 @ 185
    1 X 12 @225
    2 X 8 @ 290 (Belt)
    1 X 7 @ 300 (Belt)

    *** Added an extra work set since last week and top set up 15 lbs from last week! Had a head rush again after the last set. Felt very strong today!!!


    Leg Press supersetted w/ Calf Raises on Leg Press
    1 X 12 @ 500 followed by 1 X 15 @ 500
    1 X 12 @ 500 followed by 1 X 15 @ 500
    1 X 12 @ 500 followed by 1 X 15 @ 500

    *** Almost the same as last week, but this was after an extra set of squats.

    SLDL (Straps)

    1 X 12 @ 45 (Bar)
    3 X 12 @ 185

    *** Up 10 lbs from last week

    Hammer Seated Leg Curl
    1 X 12, 12, 12, 15 @ 100, 75, 50, 25
    1 X 8, 8, 8, 12 @ 100, 75, 50, 25

    *** Machine had 4 quarters on it, so I decided this was a sign that I should do drop sets!

    6:30 PM 1 Pro-Anabol

    Impressions:

    I am continuing to increase weight or reps at a very good pace. Very tough workout today! I had to hold the rail going down the stairs and limp to my car! LOL

    My weight is up to 169.75. I will begin adjusting my cals back down today. I am happy with the strength increase and size increase, but I am feeling pretty “heavy”. It took me a while to get down to 158 from 200, so I am a little skittish about the extra fat. I’ll take some measurements today when I get home.
  21. Measurements


    See attached spreadsheet. Gain in size in several different body parts...including waist!

    HOWEVER, caliper readings are the same BUT weight is up. So, and I know this is a stretch, is it possible that I have increased the size of my abs/obliques and that is pushing out my waist?

    Any thoughts?
    Attached Files Attached Files

  22. Quote Originally Posted by thewilman View Post
    See attached spreadsheet. Gain in size in several different body parts...including waist!

    HOWEVER, caliper readings are the same BUT weight is up. So, and I know this is a stretch, is it possible that I have increased the size of my abs/obliques and that is pushing out my waist?

    Any thoughts?
    Take your waist measurement when you wake up. The food and fluid you have consumed throughout the day distend the abs. Also, the deads you have been doing may be thickening your lower back as well.
    M.Ed. Ex Phys


  23. Thanks Rodja! I'll do that tomorrow.
  24. June 15, 2007


    Day 16

    6:00 AM - 4 RPM + 1 Pro-Anabol

    6:30 AM - ~ 10G of BCAA

    6:40 AM – Delts/Traps

    Superset - DB Side laterals (strict) and Bradford Presses
    1 X 12 @ 25s followed by 1 X 8 @ 85 (Failure)
    1 X 12 @ 25s followed by 1 X 5 @ 85 (Failure)
    1 X 12 @ 25s followed by 1 X 8 @ 75 (Failure)

    Bradford Presses
    1 X 4 @ 95 (Failure)
    1 X 8 @ 85 (Failure)
    1 X 8 @ 85 (Failure)

    *** I left my logbook at home, so I had to guesstimate on poundage. Used less weight on lateral raises but more on presses.

    Behind the Back DB Side laterals (strict)
    3 X 12 @ 25s

    *** Increased top set

    Superset - Rear Delt Fly (on a T-Bar bench) and Rope Face Pulls
    1 X 15 @ 40s followed by 1 X 20 @ 140
    1 X 15 @ 40s followed by 1 X 20 @ 150
    1 X 12 @ 40s followed by 1 X 20 @ 150

    *** Increased weight/reps. Last set was brutal.

    DB Shrugs
    3 X 20 @ 100s (straps)

    *** Same as last week.

    DB Front Raises
    3 X 12 @ 30’s

    *** Same as last week.

    6:30 PM 1 Pro-Anabol

    Impressions:

    OK, so I left my logbook home because I was using it to transpose #’s to this log! Man, I was steaming…I’m a little anal about my logbook. Guys at the gym are always breaking my stones about “My Diary” LOL. It messed up my poundage a bit, but overall it was a good workout.

    Once again, the pump in my delts and forearms was great. Rear delts were pumped big time. Noticed a little acne on shoulders. I am hungry all the time even at close to 3500 calories. My weight is up to 171 as of this morning.

  25. Quote Originally Posted by thewilman View Post
    See attached spreadsheet. Gain in size in several different body parts...including waist!

    HOWEVER, caliper readings are the same BUT weight is up. So, and I know this is a stretch, is it possible that I have increased the size of my abs/obliques and that is pushing out my waist?

    Any thoughts?
    Since I was on vacation I haven't been following, but seeing that you are doing "Medicine Ball Russian Twist on Slant Board" this exercise will stimulate your obliques and could affect your waist measurements.

    Other culprits could be on your stance for leg exercises like your squats and deads. The wider the stance, the wider the hips/waist. This is generally why I try to stay within should width, but primary take a waist width stance. JMO

  26. Quote Originally Posted by xjsynx View Post
    Since I was on vacation I haven't been following, but seeing that you are doing "Medicine Ball Russian Twist on Slant Board" this exercise will stimulate your obliques and could affect your waist measurements.

    Other culprits could be on your stance for leg exercises like your squats and deads. The wider the stance, the wider the hips/waist. This is generally why I try to stay within should width, but primary take a waist width stance. JMO
    I agree, I mean I can see my obliques are definitely larger than before. I used about shoulder width on both squat and rack. On sldl, my feet are about a foot apart.

    I have definietly put on some fat though. I am ALWAYS hungry..I'm hungry right now! lol Can't wait to get home and eat...and I've already had 2300 cals

  27. Quote Originally Posted by thewilman View Post
    I have definietly put on some fat though. I am ALWAYS hungry..I'm hungry right now! lol Can't wait to get home and eat...and I've already had 2300 cals
    I can't stop eating.
    I eat because I'm unhappy, and I'm unhappy because I eat.
    It's a vicious cycle.

  28. Another Austin Powers reference! LOL

    I'm FAT B*STARD!!!

    :donut:
  29. June 16, 2007


    Day 17

    9:05 AM - 3 RPM + 1 Pro-Anabol SATURDAY!!! SLEEEEPP!!!

    9:35 AM ~10G of BCAA

    9:45 AM – Cardio and Abs

    Treadmill
    30 Minutes
    HIIT/Hill/Random Routine

    2.06 Miles
    368 Calories

    ***Pretty brutal workout. Lot of sprinting at high inclines. I am not a "natural" runner, so this is always tough for me, but I had very good endurance.

    YouTube - Broadcast Yourself.

    Wide Grip (straps)
    3 X 20 BW

    Close Grip Handle (neutral)
    2 X 12 BW
    1 X 10 BW


    *** Was only going to do an easy ab workout, but the RPM and Pro-A had other ideas! Mixed the order up, good sets.


    Medicine Ball Crunches
    3 X 25 @ 10

    *** Just wanted to do something different.

    9:00 PM 1 Pro-Anabol

    Impressions:
    Weight is 170 today. Drenched in sweat. Good workout. Cardio was brutal, though the calorie expenditure would not suggest that. I have gotten several comments from friends/neighbors that I look more muscular. :bb2:

    Tomorrow is Sunday and Father's Day. So go to Church and Dads have a great Father's Day!

  30. Quote Originally Posted by Rodja View Post
    Take your waist measurement when you wake up. The food and fluid you have consumed throughout the day distend the abs. Also, the deads you have been doing may be thickening your lower back as well.
    33.25" Sat Morning compared to 34.25" Thu evening. That's actually 0.25" less than starting measurement which was also done in the evening. Hmmm?
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