Rodja's JW/Pro-Anabol Log

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  1. 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.
    M.Ed. Ex Phys



  2. 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.
    M.Ed. Ex Phys

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  3. 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.

  4. 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.
    M.Ed. Ex Phys


  5. 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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  6. 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.
    M.Ed. Ex Phys


  7. 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?

  8. 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.

  9. 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.
    M.Ed. Ex Phys


  10. 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.
    M.Ed. Ex Phys


  11. 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.

  12. 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.
    M.Ed. Ex Phys


  13. 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.
    M.Ed. Ex Phys


  14. Getting in on this late...

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

    Workin

  15. 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.
    M.Ed. Ex Phys


  16. Heavy Chest and Back today. My triceps are very sore, but I wanted to stay on schedule.

    BB Rows - 225x10x2, 245x8
    Incline BP 165x6x2
    Lat Pulldowns - 150x8x2
    DB Press - 70x6x3
    Cable Rows - 140x10, 150x8x2
    HS Flat Press - 2 platesx6

    This was by far my least productive WO while using this stack. I didn't get the greatest sleep over the weekend and my shoulder has been cranky all day, so I wasn't at full power. I went for a run after lifting and I was fine until I hit the 3 mile mark and I started to get slight chills and felt my hamstrings starting to lock up. I decided to walk the rest of the route, ~1 mile or so, instead of tempting heat exhaustion. I weighed myself about halfway through my lifting and I was at 174 . I guess it is actually a good thing, though since I am getting much, much leaner and my strength is increasing. I would much rather have this than gain mass without having a strength increase.
    M.Ed. Ex Phys


  17. Quote Originally Posted by Rodja View Post
    I guess it is actually a good thing, though since I am getting much, much leaner and my strength is increasing.
    To quote Mr. T - I pity the fool that has to roll w/ you brother! You are gonna ruin somebody's day!

    :bruce2: :bruce1:

  18. Quote Originally Posted by thewilman View Post
    To quote Mr. T - I pity the fool that has to roll w/ you brother! You are gonna ruin somebody's day!

    :bruce2: :bruce1:
    I do what I can .

    On another not, I have started to notice a few things at the 11th day mark:
    1. My shoulder is starting to hurt again and I am getting weird muscle twinges throughout the day.
    2. My cardio has been insane, I have never used a stack that increases my endurance this dramatically.
    3. Vascularity is way up; I am starting to see veins in my forearms and delts that I had never seen before.
    4. My pulling strength is increasing at a very rapid clip and I am approaching my strength goals on every pulling exercise. Pushing exercises are not increasing as rapidly, but are still improving. I am more of a puller than a pusher, so this is not too surprising.
    5. Sleep is hit or miss. I either sleep extremely well or I wake-up every 2 hours.
    6. I don't know what the combination is of training, diet, and supplements, but I am at my smallest waist since I was 18. It seems like I am dropping between 1/16" and 1/8" on my waist everyday.
    7. I am sweating like a fat kid on meth while I am training.
    M.Ed. Ex Phys


  19. Quote Originally Posted by Rodja View Post
    I do what I can .

    On another not, I have started to notice a few things at the 11th day mark:
    1. My shoulder is starting to hurt again and I am getting weird muscle twinges throughout the day.
    2. My cardio has been insane, I have never used a stack that increases my endurance this dramatically.
    3. Vascularity is way up; I am starting to see veins in my forearms and delts that I had never seen before.
    4. My pulling strength is increasing at a very rapid clip and I am approaching my strength goals on every pulling exercise. Pushing exercises are not increasing as rapidly, but are still improving. I am more of a puller than a pusher, so this is not too surprising.
    5. Sleep is hit or miss. I either sleep extremely well or I wake-up every 2 hours.
    6. I don't know what the combination is of training, diet, and supplements, but I am at my smallest waist since I was 18. It seems like I am dropping between 1/16" and 1/8" on my waist everyday.
    7. I am sweating like a fat kid on meth while I am training.
    Great feedback.

    Workin

  20. I have to tinker with the rest of this weeks WO's, but I will not miss any training time. I would usually do legs today, but I have some business that I have to take care of, so I will move them to Friday. I may not be able to make it to BJJ tomorrow because I have a second interview at World Gym at 4. Hopefully, I can make it, but I am not positive. Basically, I am switching my off day from Friday to today and my cheat day will either be Thursday or Saturday.
    M.Ed. Ex Phys


  21. Today was heavy back and dynamic chest. I toned down the volume a little bit today since I am weary of overtraining.

    Deads - 315x5, 335x4, 365x2
    Dynamic DB Press - 50x3x5
    Dynamic Row-Up - BW+25x8, +35x8, +45x8
    Incline Flys - 35x12x3
    HS Rows (neutral grip) - 3 platesx8x2
    Weighted Crunches/Trunk rotations - 90x30/50x20, 100x30/50x20
    M.Ed. Ex Phys


  22. Today was Arms/Delts. I decreased the volume for my triceps since they were too sore when I tried to train chest on Monday.

    Close-Grip BP - 185x6, 205x6, 215x5
    DB Press - 55x8x2
    Campered Curls - 90x8, 100x6
    Pressdowns/Unilateral Side Laterals - 150x12/35x8, 150x12/35x8
    Hammer Curls/Behind-the-back Cable Laterals - 45x6/25x10, 45x6/25x10
    Facepulls - 80x15x2

    I also had BJJ this morning and I did really well until I got heelhooked about an hour into training. Nothing popped, but patella tendon and my vastus medialis hurt really badly. I have a slight limp when I am walking, but I do not think that it is anything serious.
    M.Ed. Ex Phys


  23. Quote Originally Posted by Rodja View Post
    Today was Arms/Delts. I decreased the volume for my triceps since they were too sore when I tried to train chest on Monday.

    Close-Grip BP - 185x6, 205x6, 215x5
    DB Press - 55x8x2
    Campered Curls - 90x8, 100x6
    Pressdowns/Unilateral Side Laterals - 150x12/35x8, 150x12/35x8
    Hammer Curls/Behind-the-back Cable Laterals - 45x6/25x10, 45x6/25x10
    Facepulls - 80x15x2

    I also had BJJ this morning and I did really well until I got heelhooked about an hour into training. Nothing popped, but patella tendon and my vastus medialis hurt really badly. I have a slight limp when I am walking, but I do not think that it is anything serious.
    Hopefully nothing serious...looks like the workouts are coming along nicely.

    Workin

  24. Quote Originally Posted by workin2005 View Post
    Hopefully nothing serious...looks like the workouts are coming along nicely.

    Workin
    It has gotten more tender as the night has gone on, but I don't think it is anything major. I just cannot put a lot of weight on th leg. It is very disappointing because my lifts have been increasing very nicely and I do not want to have to take any time off.

    On a side note, I was able to fit into a pair of size 29 shorts today.
    M.Ed. Ex Phys


  25. Quote Originally Posted by Rodja View Post
    It has gotten more tender as the night has gone on, but I don't think it is anything major. I just cannot put a lot of weight on th leg. It is very disappointing because my lifts have been increasing very nicely and I do not want to have to take any time off.

    On a side note, I was able to fit into a pair of size 29 shorts today.
    Nice!

    Workin
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