TheWilMan's ALRI Pro-Anabol Sponsored Log

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    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!

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    Rack-pulls may be draining, but they are so rewarding. Keep up the good work.
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    Thanks Rodja! I do enjoy them a lot. I get some looks and some comments, but i don't mind!
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    All looking good so far mate. Be interesting to see how big a difference there is between single doses and double. 'subbed'
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    def gonna follow this log since its almost like mine
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    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.
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    Thanks for following Mick and jc!
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    Quote Originally Posted by thewilman View Post
    Thanks for following Mick and jc!
    Have you checked any measurements besides your weight?
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    No, I'll do that tonight since it's the halfway point.
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    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.
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    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
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    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.
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    Thanks Rodja! I'll do that tomorrow.
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    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.
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    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
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    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
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    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.
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    Another Austin Powers reference! LOL

    I'm FAT B*STARD!!!

    :donut:
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    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!
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    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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    Quote Originally Posted by thewilman View Post
    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?
    Ecdy always tightens my waist so this is not that surprising to me.
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    Day 18

    Father’s Day – ALL YOU CAN EAT SUSHI! ‘Nuff Said!

    9:30 AM 1 Pro A

    9:30 PM 1 Pro A

    Day 19

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

    6:15 AM ~10G of BCAA

    6:30 AM – Chest and Tris

    DB Flat Chest Press
    2 X 12 @ 40s
    1 X 2 @ 80s ***
    1 X 4 @ 80s
    1 X 7 @ 75s
    1 X 7 @ 75s (spot on last rep)

    ***Felt twinge in left elbow again. I am obviously not warming up enough. I will start using a pyramid instead of reverse pyramid on flat db.

    Incline DB Flat Chest Press
    (3 hole on bench)
    1 X 7 @ 70s
    1 X 7 @ 70s

    (2 hole)
    1 X 7 @ 65s
    1 X 6 @ 65s

    *** Very lackluster Chest sets. Not very pleased at all with this workout.

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

    Dip
    1 X 5 @ BW + 40
    1 X 6 @ BW + 35
    1 X 6 @ BW + 30
    1 X 8 @ BW + 25
    1 X 10 @ BW + 10

    *** Nothing spectacular, but an increase from last week.

    Tri Press (EZ bar on high pulley)
    1 X 10 @ 200
    1 X 8 @ 200
    1 X 5 @ 200
    1 X 15 @ 170

    6:30 PM 1 Pro-Anabol

    Impressions:

    Weight is back down to 169.75. Lackluster performance today: very unimpressed with myself. Triceps pretty pumped today again. May have been not enough protein yesterday. Doubt it, I was just off today.
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    Quote Originally Posted by thewilman View Post

    Impressions:

    Weight is back down to 169.75. Lackluster performance today: very unimpressed with myself. Triceps pretty pumped today again. May have been not enough protein yesterday. Doubt it, I was just off today.
    What position are your elbows throughout the lift? Are you doing any twisting?

    Sounds like your tri's might be over powering you chest, would you agree?
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    Quote Originally Posted by xjsynx View Post
    What position are your elbows throughout the lift? Are you doing any twisting?

    Sounds like your tri's might be over powering you chest, would you agree?
    No, I "try" to keep my arms out and just push up...no twist at the top. I do bring the db's in slightly as I go up, but they do not touch.

    Yes, I agree. I think my tri's are overpowering my chest. Any ideas?
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    Quote Originally Posted by thewilman View Post
    No, I "try" to keep my arms out and just push up...no twist at the top. I do bring the db's in slightly as I go up, but they do not touch.

    Yes, I agree. I think my tri's are overpowering my chest. Any ideas?
    That is the only thing I can think of that might be causing the elbow pain. Is it only on flat DB's? Other than locking out at the top.

    As far as chest. I would start with incline first, and maybe for your 2nd excercise I would choose decline.

    Another strategy is to do double contractions: Lower the weight to your chest, press half-way up, back down, then all the way to the top just short of lock-out.

    Or try these style of db press:
    Quote Originally Posted by Christian Thibaudeau
    The Squeeze Press

    You must understand one thing: your body is built for survival, not to be balanced and aesthetically pleasing. When you're lifting weights you're stimulating the muscles to grow larger and stronger. This is an adaptive response to physical work.

    However, just doing an exercise doesn't guarantee that you'll be stimulating growth in the muscle you want to maximize. Your body is built for survival. When doing a bench press it doesn't know that your goal is to build a big chest. All it knows is that a big ass weight is trying to crush you and if you don't lift it you'll die.

    So in the interest of your physical integrity and survival, your body will use the muscles better suited to get you out of this menacing situation. If your triceps or deltoids are overpowering your chest, then your chest might not get fully stimulated from the bench press since the nervous system will "shift" more of the workload onto the overpowering muscle(s). This is why some guys get a big chest simply by bench pressing while others build nothing but triceps or shoulders.

    Just because you're doing what's traditionally known as a "chest exercise" doesn't mean that you'll be stimulating maximal pectoral growth. Sometimes you have to force your body to use the muscle you want to stimulate. This is what the "squeeze press" does.

    It's a dumbbell bench press movement with one slight difference: the dumbbells are kept in contact with each other at all times and you're actively squeezing them inward (against each other) as hard as possible. This simple action will shift all the stress onto the pectorals.

    It's very important to understand this point: you should squeeze in the dumbbells as hard as possible during every inch of every single rep. This is what makes this exercise effective.

    You can use either variation pictured below. In the first, you need to use hex dumbbells and keep the palms facing each other. I find this variation to be easier on the wrists and to work the sternal portion of the pecs to a greater extent.


    The second version (thumbs facing each other) puts a bit more strain on the wrists but activates the upper/clavicular portion of the chest more effectively.


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    Quote Originally Posted by xjsynx View Post
    That is the only thing I can think of that might be causing the elbow pain. Is it only on flat DB's? Other than locking out at the top.

    As far as chest. I would start with incline first, and maybe for your 2nd excercise I would choose decline.

    Another strategy is to do double contractions: Lower the weight to your chest, press half-way up, back down, then all the way to the top just short of lock-out.

    Or try these style of db press:
    Thanks for the feedback XJ. The pain is only on the 1st set, very slight on 2nd set. It happens about half way up. Once I'm warm I seem to be OK.

    I may try those, I wish my gym had hex db, because the horiz grip will kill my wrists. I may try the neutral grip w/ round db's.

    That double contraction sounds cool. I assume you need to lower the weight a bit?

    I definitely think that my tri overpower my chest in flat press and my delts overpower in incline.
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    Nice Log PLAYA!
    So you the this combo of RPM and PRO-A it looks like!
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    Quote Originally Posted by thewilman View Post
    Thanks for the feedback XJ. The pain is only on the 1st set, very slight on 2nd set. It happens about half way up. Once I'm warm I seem to be OK.

    I may try those, I wish my gym had hex db, because the horiz grip will kill my wrists. I may try the neutral grip w/ round db's.

    That double contraction sounds cool. I assume you need to lower the weight a bit?

    I definitely think that my tri overpower my chest in flat press and my delts overpower in incline.
    Ah, proally a warm-up issue then. I know if I don't warm up my shoulders they will bother me.

    Well the lower end of any bench pressing recruits your chest. Maybe do working sets in the 3/4 range, or maybe add some pre or post-fatiguing to stimulate your chest.
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    Quote Originally Posted by buffhunk29 View Post
    So you the this combo of RPM and PRO-A it looks like!
    Huh?

    The jury is still out for me on the Pro-A. I am waiting for the end of the log to make a decision.

    Thanks for stopping by...vote whore
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    Quote Originally Posted by xjsynx View Post
    Ah, proally a warm-up issue then. I know if I don't warm up my shoulders they will bother me.

    Well the lower end of any bench pressing recruits your chest. Maybe do working sets in the 3/4 range, or maybe add some pre or post-fatiguing to stimulate your chest.
    Yeah, I think I need to pyramid up and drop the weights a bit so I can do a fuller ROM. Maybe do flys before the press.
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    When I am warming up for compound exercises, I generally do 3-4 sets leading up to my working sets.

    e.g. Deadlifts
    Warm-Ups
    135x12
    225x6
    275x3
    315x1

    Working Sets
    335x5
    345x5
    355x3

    Arbitrary numbers, but you get the idea. I feel as though this helps the body to get acclimated to progressively heavier weights. I also do a feel set on every exercise to establish the neural connections of that particular lift.
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    Thanks Rodja!

    I do the same thing for heavy comp ex too, squats, dl, racks...but with db bench, I never really did. I normally do 2 warm up sets and then go heavy. I think as my weights have progressed, I need to also progress my warm up. I'm pretty small jointed, so I need to be extra careful!
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    Quote Originally Posted by thewilman View Post
    Thanks Rodja!

    I do the same thing for heavy comp ex too, squats, dl, racks...but with db bench, I never really did. I normally do 2 warm up sets and then go heavy. I think as my weights have progressed, I need to also progress my warm up. I'm pretty small jointed, so I need to be extra careful!
    I have had shoulder and back injuries so I always take extra time when warming up for compound exercises, especially presses and deads.
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    Day 20

    5:35 AM - 4 RPM + 1 Pro-Anabol

    6:00 AM ~10G of BCAA

    6:15 AM – Back and Bi

    Pull Ups (straps on weighted sets)

    Warmed up w/ WG PD

    1 X 6 @ BW + 35
    1 X 5 @ BW + 35
    1 X 6 @ BW + 30
    1 X 3 @ BW + 45
    1 X 12 @ BW

    *** OK, left my logbook again!!! I was also ticked off for several other reasons, (see below) so I wasn’t sure what I left off last week, so this was a good increase.

    Rack Pulls (knee level) (straps)
    1 X 5 @ 135
    1 X 5 @ 225
    1 X 8 @ 315
    1 X 8 @ 405
    1 X 10 @ 425
    1 X 8 @ 450

    *** OK, same as above. Last set was definitely a PR for me. I had more in the tank, but I still had a long way to go. Straps on all except 1st and belt on all except 1st 2.

    Low Cable Pulley Row (straps)
    2 X 12 @ 187.5
    1X 12 @ 180

    *** This one I remembered, so this was a conscious effort to increase weight.

    Lying Cable Curls EZ bar
    1 X 6 @ 97.5
    1 X 9 @ 90
    1 X 8 @ 82.5

    *** Good increase

    Standing DB Alt Hammer Curls
    2 X 12 @ 50s
    1 X 12 @ 45s

    *** Nice work on these. Felt very strong even after the long workout. Good increase from last week.

    6:30 PM 1 Pro-Anabol

    Impressions:
    OK, I was pretty ticked off today for several reasons: woke up last night w/ stomach issues! Not pretty. So sleep was thrown off. Then I had to wake up earlier than usual because my boss wants me at work at 8:45 now, instead of 9:00 – reason – NONE! AND…they want me to come in at 8:00 once every 3 weeks. That will REALLY screw up my training. Again, for no apparent logical reason!!! Then I was ticked cuz I left my logbook at home!!! So, I took out all my anger on the weights and had a great workout. I felt like puking most of it and had to sit down between some sets, but I put in 110%.

    Did not weigh myself today. Little acne on the shoulders. Dropped my cals to about 3200 past 2 days, feel like I’m leaning out a bit. OK, 8 days left!
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    Damn, 450x8 is a damn good pull, especially for your BW. How has your recovery been lately? I have been noticing some awesome between sets recovery and during BJJ.
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    Quote Originally Posted by Rodja View Post
    Damn, 450x8 is a damn good pull, especially for your BW. How has your recovery been lately? I have been noticing some awesome between sets recovery and during BJJ.
    Thanks Rod! I could have done another set! :dl:

    I felt super strong and ready to go! I had to actually slow myself down a bit on some sets. I also noticed some nice vascularity on the front/top of my forearms too. I bet a double dose or your stack would have been off the hook!
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    Quote Originally Posted by thewilman View Post
    Thanks Rod! I could have done another set! :dl:

    I felt super strong and ready to go! I had to actually slow myself down a bit on some sets. I also noticed some nice vascularity on the front/top of my forearms too. I bet a double dose or your stack would have been off the hook!
    My biggest problem right now is trying to keep weight on me. I have dropped over 6 lbs since I started.
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    Wow! I'd like to have that problem! Based on your log though, it's fat loss, no?
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    Quote Originally Posted by thewilman View Post
    Wow! I'd like to have that problem! Based on your log though, it's fat loss, no?
    Yes it is definitely fat loss. Every measurement is slightly up except for my weight and my waist.
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    June 20, 2007


    Day 21

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

    8:20 AM – ~10G of BCAA

    8:40 AM – Cardio and Abs

    [B] Elliptical
    L 12
    75 RPM (last 2min sprint at 90 RPM)
    Hill Routine
    3.35 Miles
    547 Calories

    YouTube - Knees to Elbows
    Close Grip Handle (neutral)
    1 X 17 BW
    1 X 10 BW
    1 X 12 BW

    Wide Grip (straps)
    3 X 20 BW

    *** Heart was racing like a madman after the 2 minute sprint. And I wasn’t waiting long enough between sets.

    Medicine ball sit ups on Slant Board

    2 X 30 @ 10
    1 X 15 @ 10

    8:00 PM 1 Pro-Anabol

    Impressions:
    Endurance was unreal. That 2 minute sprint made me feel like I was going to explode, but my mind overcame the physical discomfort. That what pretty cool!
  

  
 

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