Rodja's JW/Pro-Anabol Log

[Rodja]

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

[thewilman]

I'm in! Do I win anything???

Good luck, brother!

[Rodja]

I'm in! Do I win anything???

Good luck, brother!

Reps.

[UNCfan1]

Best of luck to buddy. I will follow.

[Rodja]

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...

[Rodja]

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.

[Rodja]

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.

[UNCfan1]

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.

[Rodja]

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.

[thewilman]

OK...I'll bite...what is a DC stretch? Couldn't find anything when I searched. Nice w/o btw

[Rodja]

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.

[thewilman]

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!

[Rodja]

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.

[FitnFirm]

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 !

[Rodja]

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.

[Rodja]

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.

[Rodja]

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.

[thewilman]

Good night's sleep will do wonders for ya! I've been sleeping pretty well myself.

29" waist...48" chest

[Rodja]

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.

[thewilman]

No! Not me!!!

YOU!!!