Rodja's JW/Pro-Anabol Log

[Rodja]

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.

[joecski]

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.

[thewilman]

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:

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!

I enjoy reading your posts, you are always very helpful and respectful

Rodja is a class act all the way every day!

[xjsynx]

I am late but herre, GL Rodja...

[neoborn]

Nice workout dude. Got to love those DC stretches.

*Edit* Should have just kept reading

Why long pants?

[Rodja]

*Edit* Should have just kept reading

Why long pants?

So you don't tear your legs up too much while doing deads.

[Rodja]

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.

[thewilman]

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?

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.

[Rodja]

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.

[thewilman]

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

[Rodja]

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.

[xjsynx]

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?

[thewilman]

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.

[Rodja]

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.

[Rodja]

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.

[xjsynx]

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.

[Rodja]

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.

[Rodja]

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.

[workin2005]

Getting in on this late...

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

Workin

[Rodja]

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.