Rodja's JW/Pro-Anabol Log

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    Rodja's JW/Pro-Anabol Log


    I wasn't planning on starting this until Monday, but I couldn't look at the pretty bottles any longer. Also, I could use a little extra help in the recovery dept. Right now, I am readying myself for my pre-fight training and my goals are to add about 5 lbs of LBM, have a nice recomp, and regain my strength I had before my fight.

    During each WO, I will update where I am and where I was to show my progress. Cardio is a subjective issue, but I will be doing lots of aerobic and anaerobic activity. I have used ecdy, nettle, and AI's before, but I have never combined them in the same stack, so this should be an interesting run.

    Starting Numbers:
    Ht - 5'10" (don't think this will change)
    Wt - 179
    BF% - 12
    Chest/Back - 44"
    Arms - 15"
    Waist - 31"
    Legs - 26"

    Strength/Body Comp goals:
    Incline DB - 80x5
    BB Row - 275x8
    Deads - 385x5
    Military Press - 155x5
    Close-Grip BP - 215
    Hammer Curls - 55x5
    Walking DB Lunges - 80x6 per leg
    Unilateral Leg Press - 3 platesX8
    Wt - 180 lbs
    BF% - 10

    Other Supps:
    BCAA
    WPI
    Multi
    Fish Oil
    Poseidon
    Last edited by Rodja; 06-08-2007 at 03:53 PM. Reason: Add weight
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    I'm in! Do I win anything???

    Good luck, brother!
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    Quote Originally Posted by thewilman View Post
    I'm in! Do I win anything???

    Good luck, brother!
    Reps.
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    Best of luck to buddy. I will follow.
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    Here was todays WO:
    Close Grip BP - 195x6, 195x6 (215x6)
    HS Shoulder Press - 1 plate+35x8, 8 (2 plates+10)
    Campered Curls/Lying Extensions - 85x8/85x8, 85x8/85x6
    Pressdowns/Unilateral Side Laterals - 140x10/30x10, 140x10/35x6
    DB Curls/Behind-the-back Cable Laterals - 40x8/20x12, 40x7/20x12
    Rear Laterals - 25x12, 25x12
    Icarian Preacher Curls - 80x8, 60x15
    Facepulls/Trunk Rotations - 50x15/50x20, 50x15/50x20

    Cardio - 5 miles of biking, 20 minutes of running, 10 reps of 2's, 3's, and 4's (Thai boxing)

    I felt really, really good during this WO. It took a while to get into the grove, but once I was there, I did not want to stop. Collectively, this took about 2 hours, but I was not lacking any energy. My weight is a little higher than I expected, but that is a good thing. My goal of 180 at 10% is not quite mathematically correct, but it is really close (my BF would be at 9.1%, give or take .1%). The journey has begun...
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    Today, I did some cardio and Thai boxing since I did not go to BJJ yesterday. I did my usual 3.5 mile run, but I kicked up the intensity of run. I usually finish somewhere around 24-26 minutes, but today I was done in 22. I don't know if it is the stack, the Rocky 4 montage music, or both, but I had a great run. For the Thai boxing, I did 15 minutes of the Bas Rutten workout. I didn't stop because I was tired, I was just really hungry. My muscles are already starting to feel a lot fuller and I can see my abs starting to poke out a little.
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    Today was heavy chest and back. It took me a little longer to get mentally ready today, but I definitely got there.
    Flat DB Press - 70x8, 70x6
    BB Row - 225x10, 225x10 (starting to regain my strength on this)
    HS Incline Press - 1 plate+35x8, 1 plate+40x6
    Lat Pulldown - 140x8, 150x8, 150x6
    One Arm Row - 90x8, 90x8 (Strength is getting there, but I can't get a good contraction)
    Icarian Dips - 255x12, 270x10
    Weighted Crunches/O-goshi's (Judo Hip Toss) - 100x30/30x10, 100x30/30x10
    Trunk Rotations - 40x10, 40x10

    DC stretches afterwards for chest and back.
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    Quote Originally Posted by Rodja View Post
    Today was heavy chest and back. It took me a little longer to get mentally ready today, but I definitely got there.
    Flat DB Press - 70x8, 70x6
    BB Row - 225x10, 225x10 (starting to regain my strength on this)
    HS Incline Press - 1 plate+35x8, 1 plate+40x6
    Lat Pulldown - 140x8, 150x8, 150x6
    One Arm Row - 90x8, 90x8 (Strength is getting there, but I can't get a good contraction)
    Icarian Dips - 255x12, 270x10
    Weighted Crunches/O-goshi's (Judo Hip Toss) - 100x30/30x10, 100x30/30x10
    Trunk Rotations - 40x10, 40x10

    DC stretches afterwards for chest and back.
    Nice workout dude. Got to love those DC stretches.
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    Quote Originally Posted by UNCfan1 View Post
    Nice workout dude. Got to love those DC stretches.
    They feel so painfully good after a workout. I just wish I had known about them years ago.
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    OK...I'll bite...what is a DC stretch? Couldn't find anything when I searched. Nice w/o btw
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    Quote Originally Posted by thewilman View Post
    OK...I'll bite...what is a DC stretch? Couldn't find anything when I searched. Nice w/o btw
    They are basically stretches designed to increase the microtrauma from a workout. By doing so, you increase bloodflow, recovery, and strength. It is one of the principles of DoggCrap training.
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    Quote Originally Posted by Rodja View Post
    They are basically stretches designed to increase the microtrauma from a workout. By doing so, you increase bloodflow, recovery, and strength. It is one of the principles of DoggCrap training.
    Gotcha---I've read about DoggCrap training...

    btw, are you checking out the thread on JW? an analysis of chemical nomenclature of jungle warfare

    Very interesting, especially since you are taking it!
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    Quote Originally Posted by thewilman View Post
    Gotcha---I've read about DoggCrap training...

    btw, are you checking out the thread on JW? an analysis of chemical nomenclature of jungle warfare

    Very interesting, especially since you are taking it!
    I have been skimming it, but I haven't looked at it for the past day or so. Guess it is time to go read.
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    Dang it, you need to send old people links to the logs, Im too old to fish

    Glad to see this up and hoping everything else is going well for you !
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    Quote Originally Posted by FitnFirm View Post
    Dang it, you need to send old people links to the logs, Im too old to fish

    Glad to see this up and hoping everything else is going well for you !
    I am doing great. I am only 5 days into this stack and I am already loving the results. Vascularity and recovery are awesome and my cardio (which is extremely important) is rapidly improving. It's a little too early to say on the strength, but I am sure it will come along.
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    Today was leg day, but first a little information about my leg training. I do not train for size or strength, but for power. I have a genetic predisposition for leg mass, so I don't train them with the same intensity as other muscles. Also, bigger thighs make certain submissions much more difficult to lock-up (e.g triangles).

    Dynamic Squats - 155x3x5 (done WestSide style w/ 30 secs rest)
    Front Squats - 135x5x3 (done WS w/ 30 secs rest)
    SLDL - 185x6x3 (slow eccentric, explosive concentric)
    Unilateral Leg Press - 2 plates+25x6x3
    Smith-Machine Lunges - 135x5x3 (5 reps per leg, explosive)

    About 10 miles of mountain biking throughout the day. It actually increases recovery and helps to alleviate the cramping I get in my left hamstring. I also checked my weight today and it was 176.5 , but I am definitely leaner and fuller.
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    I just wanted to say that, for the first time in months, that I slept through the entire night without waking up. Also, my waist is down 5/8", maybe I will be able to get that 29" waist I had when I was in high school? Sounds like a new goal for me.
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    Good night's sleep will do wonders for ya! I've been sleeping pretty well myself.

    29" waist...48" chest
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    Quote Originally Posted by thewilman View Post
    Good night's sleep will do wonders for ya! I've been sleeping pretty well myself.

    29" waist...48" chest
    Damn, now that is impressive. Keep up the deads and it will only get more ridiculous.
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    No! Not me!!!

    YOU!!!
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    Quote Originally Posted by thewilman View Post
    No! Not me!!!

    YOU!!!
    Maybe, we will see, but it is a goal of mine. I am definitely going to put in the necessary work to get there. I am going to do deads today for the first time since early March.
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    Quote Originally Posted by thewilman View Post
    No! Not me!!!

    YOU!!!
    Hey, that brought a smile to my face. Seriously, 29" waist and 48" chest is amazing. I am shooting for a 32" waist and 48" chest by December, I am stting at about 341/2 by 461/2 right now. Gotta have goals!

    Rodja, great log so far, keep it up. I enjoy reading your posts, you are always very helpful and respectful, best of luck with this cycle. If all goes well i'll probably give it a try at the end of the summer.
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    Quote Originally Posted by Rodja View Post
    Maybe, we will see, but it is a goal of mine. I am definitely going to put in the necessary work to get there. I am going to do deads today for the first time since early March.
    That's a good goal! Have fun pulling! Don't forget to wear long pants!!! :dl:

    Quote Originally Posted by joecski View Post
    Hey, that brought a smile to my face. Seriously, 29" waist and 48" chest is amazing. I am shooting for a 32" waist and 48" chest by December, I am stting at about 341/2 by 461/2 right now. Gotta have goals!
    Sounds VERY doable! good luck!

    Quote Originally Posted by joecski View Post
    I enjoy reading your posts, you are always very helpful and respectful
    Rodja is a class act all the way every day!
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    I am late but herre, GL Rodja...
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    Quote Originally Posted by UNCfan1 View Post
    Nice workout dude. Got to love those DC stretches.
    *Edit* Should have just kept reading

    Why long pants?
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    Quote Originally Posted by neoborn View Post
    *Edit* Should have just kept reading

    Why long pants?
    So you don't tear your legs up too much while doing deads.
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    Today was chest and back, but dynamic chest and heavy back.

    Deads - 315x6, 335x3 (I need to get a new belt; old one is too big)
    BB Rows - 205x12, 225x10, 275x6 (this is one of my main focuses)
    Dynamic BP - 115x3x5 (done WS style w/ 20 secs rest)
    Dynamic Pull-Ups - BWx3x3 (30 secs rest between sets)
    Cable Crossovers - 40x16, 50x16, 60x12

    It was open mat in BJJ and I rolled for most of the time. I was only resting for about 7 minutes of the 45 that I was rolling. Needless to say, my cardio felt great and I felt strong the entire time, even against the 240 lb guys. I know that this is only 7 days in, but this has been the best NH stack I have ever used. I am very excited about else is going to happen over the next 3 weeks.
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    Quote Originally Posted by Rodja View Post
    Deads - 315x6, 335x3 (I need to get a new belt; old one is too big)
    Nice pulls Rodja! Did you pyramid up to that? 135 and 225?

    Quote Originally Posted by Rodja View Post
    this has been the best NH stack I have ever used.
    Wow! That saying a lot. I'm glad you are getting a lot out of it.
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    Quote Originally Posted by thewilman View Post
    Nice pulls Rodja! Did you pyramid up to that? 135 and 225?



    Wow! That saying a lot. I'm glad you are getting a lot out of it.
    Since I hadn't them in a while, I did 135, 225, 275, 315, 335. My back was still a little tight from Monday so I wanted to through a thorough warm-up. I felt pretty good, but I know that I will get stronger as I continue to train them again.
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    Nice! After I done with this log and I take a few days off, I'm gonna try a new routine that alternates deads and squats so I don't tax the erectors too much. I do LOVE my rack pulls though
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    Quote Originally Posted by thewilman View Post
    Nice! After I done with this log and I take a few days off, I'm gonna try a new routine that alternates deads and squats so I don't tax the erectors too much. I do LOVE my rack pulls though
    Heavy squatting is a thing of the past for me. As much as I love them, they make my thighs too large and making 170 becomes quite difficult when you have a pair of 28" thighs. My leg training now is focused on hip and glute power, not size.
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    Quote Originally Posted by Rodja View Post
    Since I hadn't them in a while, I did 135, 225, 275, 315, 335. My back was still a little tight from Monday so I wanted to through a thorough warm-up. I felt pretty good, but I know that I will get stronger as I continue to train them again.
    I am a little surprised being a MMA fighter that you are using a belt.

    I know some people love belts, straps etc, but a belt can actually weaken and cause improper form.

    However, Rodja you are very knowledgeable so that is why I ask what is the belt's primary purpose?
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    Yeah, you don't see guys with legs like CroCop when you have to make weight! Plus like you said somewhere before, it makes your submissions much tougher to lock up.
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    Quote Originally Posted by xjsynx View Post
    I am a little surprised being a MMA fighter that you are using a belt.

    I know some people love belts, straps etc, but a belt can actually weaken and cause improper form.

    However, Rodja you are very knowledgeable so that is why I ask what is the belt's primary purpose?
    I had a pretty bad back injury when I was 19, so I use a belt for precautionary purposes. I still keep good form, but when using max weights, it is much safer to train with a belt.
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    Quote Originally Posted by thewilman View Post
    Yeah, you don't see guys with legs like CroCop when you have to make weight! Plus like you said somewhere before, it makes your submissions much tougher to lock up.
    I was originally going to compete at 185, but I have bigger strength advantage at 170. Having strong legs is important, but not a priority for MMA. That was also back when my thighs were creeping up on 30". Ahhh, the good ole days.
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    Quote Originally Posted by Rodja View Post
    I had a pretty bad back injury when I was 19, so I use a belt for precautionary purposes. I still keep good form, but when using max weights, it is much safer to train with a belt.
    Kind of what I figured. Good luck with that.

    Do you ever preform Reverse Hyperextensions? I had a bad back at one time too, thanks to a car wreck, but after employing these and lifts like Good Mornings,it has built my back, back up.
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    Quote Originally Posted by xjsynx View Post
    Kind of what I figured. Good luck with that.

    Do you ever preform Reverse Hyperextensions? I had a bad back at one time too, thanks to a car wreck, but after employing these and lifts like Good Mornings,it has built my back, back up.
    I have a strong lower back as far as muscularity is concerned, but I do not have good lumbar integrity. I never got it looked at, so I don't really know the extent of the damage, but it took me over a year to get my strength back.
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    Today was Arms and Delts. I was really looking forward to this WO all day and it definitely was a good one.

    Close-Grip BP - 205x8, 215x6 (PR)
    Military Press - 135x6x2
    Campered Curls - 95x8, 105x6
    Seated Overhead Extensions - 75x8x2
    Pressdowns - 140x10x2, 120x15
    Unilateral Side Laterals - 35x8x2
    Hammer Curls/Behind-the-back cable laterals - 40x6x3/20x10x3
    Facepulls/Trunk Rotations - 70x15/50x20, 80x15/50x20
    Rear Flys/Preacher Curls - 25x10/75x6, 30x10/75x6

    Pump and vascularity were very nice and my strength is up on most of my lifts. So far so good and I will take my weight and some other measurements on Monday.
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    Getting in on this late...

    Great log Rodja. I admire your determination and am looking forward to following!

    Workin
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    Sleep was awesome last night. I didn't sleep too well on Thursday and I had been dragging a little bit since then, but I feel really good right now. I did some cardio last night and my normal route was much easier and when I was done, it only took me about a minute for my breathing t return to normal.
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