TheWilMan's ALRI Pro-Anabol Sponsored Log

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  1. 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.
    M.Ed. Ex Phys



  2. 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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  3. 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?

  4. 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?

  5. 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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  6. 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.

  7. Nice Log PLAYA!
    So you the this combo of RPM and PRO-A it looks like!

  8. 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.

  9. 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

  10. 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.

  11. 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.
    M.Ed. Ex Phys


  12. 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!

  13. 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.
    M.Ed. Ex Phys


  14. 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!

  15. 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.
    M.Ed. Ex Phys


  16. 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!

  17. 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.
    M.Ed. Ex Phys


  18. Wow! I'd like to have that problem! Based on your log though, it's fat loss, no?

  19. 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.
    M.Ed. Ex Phys

  20. 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!
  21. June 21, 2007


    Day 22

    6:30 AM - 4 RPM + 1 Pro-Anabol

    7:00 AM ~10G of BCAA

    7:15 AM Legs

    Squats
    1 X 12 @ 95
    1 X 12 @ 135
    1 X 12 @ 185
    1 X 12 @225
    1 X 8 @ 300 (Belt)
    1 X 5 @ 305 (Belt) started leaning forward
    1 X 7 @ 305 (Belt)

    *** Up to 305! Looking forward to 3 plates on each side next week! Pain in my knees is apparent, but manageable.


    Leg Press supersetted w/ Calf Raises on Leg Press
    3 X 12 @ 510

    *** Eliminated calf raises for now – pain in left Achilles tendon.

    SLDL (Straps)

    1 X 12 @ 135
    3 X 12 @ 195

    *** Up 10 lbs from last week

    Hammer Seated Leg Curl
    1 X 12, 12, 12, 20 @ 100, 75, 50, 25
    1 X 10, 10, 10, 12 @ 100, 75, 50, 25

    *** Machine did not have 4 quarters on it, so I decided this was a sign that I should do drop sets again anyway!

    Treadclimber

    15 minutes
    0.8 miles
    3.5 MPH
    195 Cals

    6:30 PM 1 Pro-Anabol

    Impressions:

    Pain in my knees is bothering me a bit. Have gotten some pimples on my back too. Cals have been around 3200. Weight is 170.

    Had an impromptu back/bi w/o with a buddy of mine that I have been training: he’s lost almost 50 lbs already.

  22. I'm about to be taking some of this stuff myself. I plan on taking one pill at about 10 am and then the other one at about 10 pm but I usually workout at like 2 or so. You don't necessarily have to take the pro anabol right before you lift do you?

  23. Day 23

    9:00 AM - South Beach Bar

    9:30 AM - 4 RPM + 1 Pro-Anabol

    6:40 AM – Delts/Traps

    Superset - DB Side laterals (strict) and Bradford Presses
    1 X 12 @ 25s followed by 1 X 9 @ 85 (Failure)
    1 X 12 @ 25s followed by 1 X 8 @ 85 (Failure)
    1 X 12 @ 25s followed by 1 X 8 @ 85 (Failure)

    *** Workout at a friend’s house. Really rudimentary set up, so weights may be off a bit. Also, his spots were a little too helpful

    Bradford Presses
    1 X 10 @ 85
    1 X 10 @ 85
    1 X 8 @ 85 (Failure)

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

    Superset - Rear Delt Fly (leaning over at waist) and EZ Bar Upright Rows
    1 X 12 @ 30s followed by 1 X 15 @ 55
    1 X 12 @ 30s followed by 1 X 15 @ 55
    1 X 12 @ 30s followed by 1 X 15 @ 55

    *** Again, very basic set up, so switched upright rows for face pulls

    BB Shrugs
    3 X 15 @ 165 (straps)

    DB Front Raises
    1 X 15 @ 25s
    2 X 15 @ 30’s


    10:00 PM 1 Pro-Anabol

    Impressions:

    Spent the day at my buddy’s house and worked out w/ him. It was BRUTALLY hot and humid outside in his patio. I was drenched in sweat after the 1st few sets! We had a good workout. My buddy had a hard time keeping up w/ the supersets and I was worried that he might get discouraged. He’s already lost 50 lbs and has another 50 to go! I got a couple of good ego boosts though…his son said that my arms looked like Spiderman when I was lifting…the veins look like webs! LOL And my buddy said that I was at a “different level”. That was kinda cool.

  24. Quote Originally Posted by dopedan13 View Post
    I'm about to be taking some of this stuff myself. I plan on taking one pill at about 10 am and then the other one at about 10 pm but I usually workout at like 2 or so. You don't necessarily have to take the pro anabol right before you lift do you?
    Not necessarily. Just 2x a day about 12 hours apart. Good luck!

  25. Quote Originally Posted by thewilman View Post
    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.

    Get down on that sushi man, I love it too. My wife and I found a new sushi place OMG 70 bones later good stuff though.

    Man, great log I'll try to catch up I just haven't had time lately.

  26. Quote Originally Posted by peece View Post
    Get down on that sushi man, I love it too. My wife and I found a new sushi place OMG 70 bones later good stuff though.

    Man, great log I'll try to catch up I just haven't had time lately.
    Thanks Peece!

    This place - Makino's in the Fort Lauderdale area - has super fresh fish, 10 guys making rolls behind the bar, 30+ diff rolls/nigiri...drumroll please...

    $11.95


    Plus...Chinese buffet too!

  27. That is not even fair sounds awesome

    i'm off to blast some chest if my stinkin shoulder will let me, it's hard to go light when you want to go

  28. Quote Originally Posted by thewilman View Post
    Spent the day at my buddy’s house and worked out w/ him. It was BRUTALLY hot and humid outside in his patio. I was drenched in sweat after the 1st few sets! We had a good workout. My buddy had a hard time keeping up w/ the supersets and I was worried that he might get discouraged. He’s already lost 50 lbs and has another 50 to go! I got a couple of good ego boosts though…his son said that my arms looked like Spiderman when I was lifting…the veins look like webs! LOL And my buddy said that I was at a “different level”. That was kinda cool.
    Good job spidy errr wilman

    It is always nice running your partner in the ground, in a nice kind of way. Usually this motivates them

    Then they get serious, and it motivates you some more, not to let them catch up to you

  29. Quote Originally Posted by peece View Post
    That is not even fair sounds awesome

    i'm off to blast some chest if my stinkin shoulder will let me, it's hard to go light when you want to go
    It has got to be one of the best deals in the WORLD!!! I love that place!

    Good luck w/ the shoulder.


    Quote Originally Posted by xjsynx View Post
    Good job spidy errr wilman

    It is always nice running your partner in the ground, in a nice kind of way. Usually this motivates them

    Then they get serious, and it motivates you some more, not to let them catch up to you
    That was so funny when his son said that! He said it mid set though!

    I hope it motivates him. I don't want to discourage him. I thought he was going to have a heart attack. He's like a brother to me. I am very proud of him for making such a huge change. :bb2:

  30. Day 24/25

    Out of town – no workouts. Dosed as usual.

    Beach, Pool, and Universal Studios

    Day 26

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

    6:05 AM ~10G of BCAA

    6:15 AM – Chest and Tris

    DB Flat Chest Press
    1 X 10 @ 35s
    1 X 10 @ 40s
    1 X 5 @ 60s
    1 X 6 @ 55s
    1 X 8 @ 50s

    ***OK, thanks to XJ for the tip. I tried the squeeze press for the flat portion. Definitely puts a lot more emphasis on chest. Weights way down due to new movement. No pain in elbow.

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

    (2 hole)
    1 X 8 @ 65s
    1 X 5 @ 70s

    *** Decent, nothing spectacular

    DB Fly
    #3 - 1 X 12 @ 40s
    #2 - 1 X 12 @ 40s
    Flat - 1 X 12 @ 40s

    *** Up 5 lbs.

    Dip
    1 X 5 @ BW + 45
    1 X 6 @ BW + 40
    1 X 7 @ BW + 35
    1 X 8 @ BW + 30
    1 X 10 @ BW + 15

    *** Increase from last week. May be due to less tri involvement in “squeeze press”

    Tri Press (EZ bar on high pulley)
    1 X 12 @ 200
    1 X 11 @ 200
    1 X 8 @ 200
    1 X 18 @ 170

    *** Same note as above

    6:30 PM 1 Pro-Anabol

    Impressions:

    Weight is up to 171.75. Maybe be due to my less than clean diet this weekend! Nothing to report. A few pimples on my shoulders.

    I like the “squeeze press”. Little awkward at first, but could definitely noticed the difference in the movement. This was actually a good workout, even though I was and am exhausted. All day at the beach Saturday, all day at Universal Sunday, 3 hour drive back home and then awake at 5:45 AM today.

    My log will be done at the end of the week. I will post final measurements, before and after pics, and final comments/observations.
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