UNC's AEN Get Fit Sponsored Log!

**Force of Green** · 10-31-2007, 03:37 AM

Looks like a nice split workout UNC Fan. How long in between sets do you rest for?

Who cares about numbers anyhow? I injured my left rotator as well when I was younger from overtraining it. I was competing in 5k kayaking and attempting too much weight on front raises. Snap, crackle, pop... I was out of tournaments for a while.

**KingMeso** · 10-31-2007, 09:38 AM

Subbed. Good luck UNC. Great log thus far.

**UNCfan1** · 10-31-2007, 04:00 PM

Originally Posted by Force of Green

Looks like a nice split workout UNC Fan. How long in between sets do you rest for?

Who cares about numbers anyhow? I injured my left rotator as well when I was younger from overtraining it. I was competing in 5k kayaking and attempting too much weight on front raises. Snap, crackle, pop... I was out of tournaments for a while.

Thanks guys for the support.

Force I usually wait no longer than 30 sec between sets but here lately its been longer. I noticed that if I wait to long I get cold and feel weaker. I don't know how guys can wait 2-3minutes.

**UNCfan1** · 10-31-2007, 04:08 PM

Day 3

Back/Forearms

Back-

Deadlifts- 4 sets up to 455lbs for 5 reps
Barbell Rows- 4 sets up 225lbs for 10 reps
Behind the Neck Pulldowns- 4 sets of 180lbs for 12 reps
Low Cable Rows- 4 sets of 200lbs for 10 reps
Hypers- 4 sets with 25lbs- burnout

Rev Grip Curls- 4 sets of 85lbs for 12-15 reps
supersetted
Wrist Curls- 4 sets of 65lbs for 15 reps

I went lower on the weight for my BB Rows so I could focus on better form. I have happy with my deads. Great workout, endurance seems to be picking up. Recovery is a little better as well.

HAPPY HALLOWEEN!

**redhawk76** · 10-31-2007, 04:57 PM

Very nice workout, nice DL numbers.

**PumpYouUp** · 10-31-2007, 06:42 PM

****, Nice back workout bro! Really nice deadlifts! Was it SLDL or bent knees? or 3/4th way down? I have been doing a combo of SLDL/Bent knees lately.

**UNCfan1** · 10-31-2007, 07:43 PM

Originally Posted by PumpYouUp

****, Nice back workout bro! Really nice deadlifts! Was it SLDL or bent knees? or 3/4th way down? I have been doing a combo of SLDL/Bent knees lately.

It was reg deads. I do rack and SLDL as well. I alternate deads and racks on back day and use SLDL during my leg workouts.

**UNCfan1** · 11-02-2007, 11:52 AM

Day 4-Off

Day 5-Legs

I really hate leg day but here we go.

Legs

Squats- 5x5 with 315lbs for 5 reps- I know its weak lol
Leg Press- 4 sets up to 10 plates on each side for 8 reps
SLDL- 4 sets of 255lbs for 8 reps
Standing Calf Raise- 4 sets of 315lbs for 12 reps
Lunges- 50lb DB for 12 reps
Seated Calf Raise- 3 sets of 3 45's for 8 reps

Really good workout today. Still getting the tingles!! I done more weight before with squats and SLDL but I tweaked my back with the heavier weights so now I am going to work up slower. I tend to go to heavy to fast sometimes.

**EasyEJL** · 11-02-2007, 11:56 AM

are the squats to parallel or A2G?

**UNCfan1** · 11-02-2007, 11:57 AM

Originally Posted by EasyEJL

are the squats to parallel or A2G?

Barely to parallel. No thanks on A2G

**EasyEJL** · 11-02-2007, 11:58 AM

whew.

I have a hard time with 4 sets of 12 100lbs A2G... But i'm kinda liking it.

**UNCfan1** · 11-02-2007, 12:01 PM

Originally Posted by EasyEJL

whew.

I have a hard time with 4 sets of 12 100lbs A2G... But i'm kinda liking it.

I might give it a try with very light weight. Back in high school my coach made me do A2G squats and it sucked. Acutally messed my knee up a little. Stupid coach pushing my little skinny ass back then

**EasyEJL** · 11-02-2007, 12:03 PM

yeah, well thats why the low weight

could alternate week to week that way. I'm trying to do more full range of motion exercises for flexibility sake, even tho it reduces weights. just a thought. They are hard for sure.

**PumpYouUp** · 11-02-2007, 01:20 PM

Same thing here Easy, I just legs yesterday, light weight, all the way down till bar hit rack for 25 reps, 4 sets, 2x 25 reps and 2x10-15 reps. That **** hurts lol my legs were on fire. I did the same thing for extension's and leg press, and calf presses.
You should give it a try.

**Force of Green** · 11-02-2007, 01:57 PM

Originally Posted by UNCfan1

Thanks guys for the support.

Force I usually wait no longer than 30 sec between sets but here lately its been longer. I noticed that if I wait to long I get cold and feel weaker. I don't know how guys can wait 2-3minutes.

That's awesome. I will wait no longer than 30 seconds to keep going and sometimes I'll incorporate immediate dropsets. Keeping the intensity high is important for overall cardiovascular health and performance.

It's usually the dudes that stand around by the 'loaded bench press' and wait 2-5 minutes that will have to stop for a minute every flight or two of stairs when the elevator is out of order. LOL.

**UNCfan1** · 11-02-2007, 03:38 PM

Originally Posted by Force of Green

That's awesome. I will wait no longer than 30 seconds to keep going and sometimes I'll incorporate immediate dropsets. Keeping the intensity high is important for overall cardiovascular health and performance.

It's usually the dudes that stand around by the 'loaded bench press' and wait 2-5 minutes that will have to stop for a minute every flight or two of stairs when the elevator is out of order. LOL.

I love drop sets, supersets trisets and so on. I will start adding those in again in a little bit.

Sometimes I feel like those guys that u are describing LOL.

**celc5** · 11-02-2007, 08:16 PM

Originally Posted by Athletic Edge N

Great a Tool video, subscribed!

I go to about 10 or so concerts EVERY year and Tool is definately in the top 5 I've ever seen

UNC, what happened to that cycle you were planning a few weeks ago? puss out?

**UNCfan1** · 11-02-2007, 08:18 PM

Originally Posted by celc5

I go to about 10 or so concerts EVERY year and Tool is definately in the top 5 I've ever seen

UNC, what happened to that cycle you were planning a few weeks ago? puss out?

Why I ought to..........

This came up and I wanted to try these so it got postponed. Also the other cycles I had planned have changed too lol. Check out D's how to post to see my new plan!!

Tool is the stuff!

**Travis** · 11-02-2007, 09:09 PM

Originally Posted by UNCfan1

Why I ought to..........

This came up and I wanted to try these so it got postponed. Also the other cycles I had planned have changed too lol. Check out D's how to post to see my new plan!!

Tool is the stuff!

Huh? I cant find it?

**UNCfan1** · 11-02-2007, 10:57 PM

Originally Posted by Travis

Huh? I cant find it?

Ok guys after much debate with myself this is what I am going to do. One last cycle, a mega pulse cycle.

X-Mass- 120mg- 3x a week
ErgoMax- 20-30mg- 3x a week
^ 4 weeks

Trenadrol- 60-90mg- 3x a week
MethTST- 8-12mg- 3x a week
^ 4 weeks

Superdrol-20-30mg-3x a week
Epistane- 30-50mg-3x a week
^ 4 weeks

Off days-
Restore, Post Cycle Support

post cycle therapy-
Dermacrine Sustain, AX Original post cycle therapy

It was in the Dr.D how to pulse thread. I forgot a word

I type to fast.

**TripDog** · 11-02-2007, 11:00 PM

so wait it's gonna be a 12 week pulse?

**UNCfan1** · 11-02-2007, 11:02 PM

Originally Posted by TripDog

so wait it's gonna be a 12 week pulse?

Yes sir! I can't make up my mind and I want to run all of those so I figured thats the best way possible. Plus after this log I want to jump back on to some DC training.

**nycste** · 11-02-2007, 11:09 PM

Originally Posted by UNCfan1

Yes sir! I can't make up my mind and I want to run all of those so I figured thats the best way possible. Plus after this log I want to jump back on to some DC training.

Originally Posted by UNCfan1

Ok guys after much debate with myself this is what I am going to do. One last cycle, a mega pulse cycle.

X-Mass- 120mg- 3x a week
ErgoMax- 20-30mg- 3x a week
^ 4 weeks

Trenadrol- 60-90mg- 3x a week
MethTST- 8-12mg- 3x a week
^ 4 weeks

Superdrol-20-30mg-3x a week
Epistane- 30-50mg-3x a week
^ 4 weeks

Off days-
Restore, Post Cycle Support

post cycle therapy-
Dermacrine Sustain, AX Original post cycle therapy

It was in the Dr.D how to pulse thread. I forgot a word

I type to fast.

SWEEET

**TripDog** · 11-03-2007, 06:43 PM

Originally Posted by UNCfan1

Yes sir! I can't make up my mind and I want to run all of those so I figured thats the best way possible. Plus after this log I want to jump back on to some DC training.

Dude that looks both nutty and sick....i likes it. Very interested to see how that works out for ya.

**UNCfan1** · 11-04-2007, 10:58 PM

Day 6 and 7 off days from the gym.

Cardio and Heavy Bag work. My kicks and punches feel alot stronger. Maybe I was just really amped up.

**haiz69** · 11-04-2007, 11:46 PM

Looking good in here!

**jas123** · 11-05-2007, 12:07 AM

Awesome UNC. I need to start working the bags one of these days. Here's a motivational vid for you.

**UNCfan1** · 11-05-2007, 12:35 AM

Originally Posted by jas123

Awesome UNC. I need to start working the bags one of these days. Here's a motivational vid for you.

I used to think he was such a badass. Cocky, brash and good(well at Muay Thai).

Then he joins the circles of MMA and becomes a flop, on top of that he was such a tool on that show on Spike.

**Travis** · 11-05-2007, 12:39 AM

He was the dude on MTV right? Then he got KTFO in the UFC I think.

**UNCfan1** · 11-05-2007, 12:41 AM

Originally Posted by Travis

He was the dude on MTV right? Then he got KTFO in the UFC I think.

Yeah he was on MTV. Ken-Flo beat him and then he moved to the WEC and has had his ass handed to him.

**jas123** · 11-05-2007, 03:06 AM

Sorry UNC but I couldn't resist. Yeah, Cope's from True Life and he's gotten submitted many times in MMA (once in the UFC).

**UNCfan1** · 11-05-2007, 01:12 PM

Day 8

Chest/Bis

DB Press- 4 sets up to 120lbs for 8 reps
Incline DB Press- 4 sets of 105lbs for 8 reps
Dips- 4 sets of BW for 10 reps
Incline Flyes- 4 sets of 65lbs for 8 reps
supersetted
Cable Crossovers- 4 sets of 70lbs for 12 reps

Barbell Curls- 4 sets up to 125lbs for 7 reps
Incline DB curls- 3 sets of 40lbs for 10 reps
Hammer Curls- 4 sets of 70lbs for 10 reps

Great workout, started off slow. It was one of those days where I had to drag my ass in there. It picked up after the Incline Press.

Endurance and strength are very nice. Recovery is getting better.

**nycste** · 11-05-2007, 01:24 PM

dang strong presses and curls

**Skircus7** · 11-05-2007, 01:58 PM

Originally Posted by UNCfan1

Day 8

Chest/Bis

DB Press- 4 sets up to 120lbs for 8 reps
Incline DB Press- 4 sets of 105lbs for 8 reps
Dips- 4 sets of BW for 10 reps
Incline Flyes- 4 sets of 65lbs for 8 reps
supersetted
Cable Crossovers- 4 sets of 70lbs for 12 reps

Barbell Curls- 4 sets up to 125lbs for 7 reps
Incline DB curls- 3 sets of 40lbs for 10 reps
Hammer Curls- 4 sets of 70lbs for 10 reps

Great workout, started off slow. It was one of those days where I had to drag my ass in there. It picked up after the Incline Press.

Endurance and strength are very nice. Recovery is getting better.

very nice workout

I love the recovery I get from IA.....I usually feel like I can workout 2x a day, since I started taking it

**TripDog** · 11-05-2007, 04:47 PM

Originally Posted by UNCfan1

on top of that he was such a tool on that show on Spike.

I thought that extreme sports show he did with jason elis was funny as hell.

**haiz69** · 11-05-2007, 07:33 PM

Nice workout man! Even better music!

**UNCfan1** · 11-06-2007, 01:38 AM

After work I came home and hit the bag. Man I was feeling good so I tore it up.

I did a rotation of:

20 elbows
20 knees
20 Jabs
20 Hooks
20 Power Punches
20 Kicks

Then after 30 minutes of that I worked on combos. Man I am beat now lol.

**MisterEZE** · 11-06-2007, 02:17 AM

Originally Posted by UNCfan1

Day 8

Chest/Bis

DB Press- 4 sets up to 120lbs for 8 reps
Incline DB Press- 4 sets of 105lbs for 8 reps
Dips- 4 sets of BW for 10 reps
Incline Flyes- 4 sets of 65lbs for 8 reps
supersetted
Cable Crossovers- 4 sets of 70lbs for 12 reps

Barbell Curls- 4 sets up to 125lbs for 7 reps
Incline DB curls- 3 sets of 40lbs for 10 reps
Hammer Curls- 4 sets of 70lbs for 10 reps

Great workout, started off slow. It was one of those days where I had to drag my ass in there. It picked up after the Incline Press.

Endurance and strength are very nice. Recovery is getting better.

NICE numbers bro...log is lookin great. Love the bag incorporation! BTW...that pulse looks insane! I've yet to hit any "real" cycle...might need some advice in the future.

**jas123** · 11-06-2007, 12:56 PM

Nice work with those big DB's and great avatar. I'll have to dig up some good Fight Girls pics since the Gina supply is running low.

**matthew76** · 11-06-2007, 01:06 PM

Looking good so far bro! Keep it up!

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