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Sweetlou's training log

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    4/02/14-me lower
    Squat with buffalo bar
    380x1
    Add knee wraps
    420X1
    440x1
    460x1
    Split squat
    75X10
    85x10
    105x8
    Reverse hyper
    70x10,10,10
    Leg raises
    Bwx12
    Bw+5x12
    Bw+10x12
    Notes: all squats felt much easier and faster then the previous weeks. Hit 30lbs over my comp lift 1rm I set 4 weeks ago today and it was fast but form started to break down a touch in the upper back tightness. I caught a stomach virus the past two days so I haven't gotten much food. But lots of water and pepto seemed to help. I skipped conditioning to being underfed. Happy with the day and called the squatting 1-2 sets early due to sickness also. Also switched back to my other brand test and already filling back out and feeling much better. So this tells me the other brand is most likely underdosed so I may go half and half or something to use it up. Not sure what to do with it yet.

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    4/04/14-de bench
    De bench w/ doubled mini bands
    135+bandsx8x3
    Close grip 3 board w/ doubled minis
    275+bandsx5
    295+bandsx5
    185+Bandsx12,12
    Medium grip pull-ups
    Bwx10,8
    Medium neutral grip pulldowns
    135x8
    150x8
    Side raises/Db hammer curls
    15x12/25x10
    15x12/30x10
    20x12/35x10
    Notes: the rack was taken so I just decided to do a close grip 3 board. That was about a 345 top weight. Having trouble completing full range reps with pull-ups hence the mix. To many years of doing them.wrong I. Guessing. Addressing it now.
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    4/05/14-de lower
    De squat w/ chains to parallel box
    260+40lbs chainx10x2
    De pull conv/sump
    315+40lbs chainx6x1
    Elevated ghrs w/ mini band
    4/5/5
    BB shrugs/balance work
    225X10,10
    315x10
    Standing cable crunches
    75X10
    105X10
    120x10
    135x9
    Notes: good day. Getting into a great groove for squatting and pulling. Very happy with today. Set up is getting.g.better on.both also.
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    4/07/14-me bench
    Bench with chain
    255+80lbs chainx1
    275+80lbs chainx1
    295+80lbs chainx1
    Db complex
    Oh-70x12
    Flat-70x12
    Incline-70x12
    Decline-70x12
    Wide grip seated cable rows
    150x10
    180x10
    195x10,10,10
    Rope pressdowns/mini band pullapart complex
    45x12/10 each way
    60x10/10 each way
    45x12/first 2 sets 10 reps each way.
    Notes: good day. I miss grooved the last set which made it brutal. I might have had a little more in me had.I not done that.
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    4/09/14-me lower
    Conv deadlift off floor raw
    455x1
    495x1
    515x1
    545X1 20lb pr
    Step ups
    20lb dbsx8
    30lb dbsx8
    35lb dbsx8
    Reverse hypers with a pause at the top
    45x10
    70x10,10
    Side bends
    45x10
    55x10
    65x10
    Notes: i got exactly what I wanted today. I was very happy with that pull. It was faster and stronger then my 545 off a 4 inch block. I might get a conv deadline suit and try that out since my raw pulling is going so good.
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    4/11/14-De bench
    De bench with doubled mini bands
    155+bandsx3
    175+bandsx7x3
    Close grip floor press rack lockouts
    315x3
    365X3
    365 with slingshotx10
    225x14
    Medium grip pull-ups
    Bwx10,8
    Close grip neutral meltdowns
    135x10
    150x10
    Side raises/rear raises/cambered bar curls
    15X12/15x12/45x15
    20X10/15x12/75x10
    20x10/15x12/75x10
    Notes: good day. Speed work went the best it has in awhile. Overall good day and felt strong on.everything especially the pull ups today.
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    4/13/14-De lower
    De ssb squat with parallel box and chains
    270+40lbs chainx8x2
    Elevated ghrs w/ bands
    Bwx8
    Bw+mini bandsx6
    Bw+monster bandsx5,5
    Bb shrugs/balance work
    225x10
    315x10,10
    Standing cable crunches
    90x10
    120X10
    135x10
    150x6
    Notes: good day. Fast and explosive and hit a few accessory prs too.
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    4/14/14-Me bench
    2 board press
    365X1
    385x1
    405X1 pr
    Db complex
    Oh-75x10
    Flat w/ pause-75x10
    Incline-75x10
    Decline-75x10
    Kroc rows with no straps
    125x20 each arm
    Rope pressdowns
    45x15,15,15
    Mini band pullapart complex
    2 sets 10 reps each way and one each set of just over hand and under hand.
    Notes: things are going well raw. That was a big 2 board for me.
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    BIG two board! Nice work.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    BIG two board! Nice work.
    Thanks man. All that time in a shirt really payed off for my top end strength.
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    Agreed with herder, damn.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia View Post
    Agreed with herder, damn.
    Thanks man!
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    4/16/14-me lower
    Raw squat w/ wraps
    415x1
    455x1
    480X1 5lb all time pr
    500x1 25lb all time pr
    Step ups
    20lb dbsx3 sets of 10 each leg
    Reverse hypers with pause at the top
    70x3 sets of 10
    Side bends
    45x10
    60x10
    70x10
    Notes: so in 6 weeks of raw training I have hit all my goals I set for 12 weeks. A 545 raw conventional pull and a 500 raw squat with wraps. So I guess I will just continue the next 6 weeks as written and go for even bigger prs before throwing gear back into the equation.
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    Your not messing around with these PRs! Awesome work
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by rob112 View Post
    Your not messing around with these PRs! Awesome work
    Thanks man! I am very determined to total elite as a junior in gear and I am not sparing any time. I think I can accomplish this goal before march of next year.
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    Hell yeah, Lou. Great job smashing the weights
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia View Post
    Hell yeah, Lou. Great job smashing the weights
    Thanks man! It was a good day!
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    4/18/14-de bench
    De bench w/ chains
    185+40lbs chainx8x3
    Jm press to 4 board
    185x5
    225x5
    135X15
    Pull-ups
    Bwx12,9
    Close grip v-bar pulldowns
    150x10
    165x10
    Side raises/rear raises/Db curls
    15X12/15x12/30x8
    20x12/15x12/30x8
    20x12/15x10/30x8
    Notes: good day and let my shoulders take a break with the jm presses for me bench on Monday.
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    4/19/14-de lower
    De squat w/ buffalo bar w/ parallel box w/ light bands
    240+bandsx8x2
    De conv/sumo deadlift w/ chain
    315+40lbsx8x1
    Elevated ghrs
    Bwx8
    Bw+mini bandx6,6,5
    Shurgs/balance work
    225x10,10
    315X10,10
    Standing cable crunches
    120x10
    135x10
    150x8 pr
    Notes: great day, felt fast, strong and in the groove.
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    4/21/14-me bench
    Floor press
    275X1
    295x1
    315x1
    325x0
    Incline bench press
    205x5
    225X3
    Dips
    Bwx12,12
    Wide grip seated cable rows
    165x10
    180x10
    195x8
    180x8,8
    Unilateral mini band pushdowns
    100 total reps 40/20/20/20
    Unilateral micro band facepulls
    15/15/15
    Notes: i felt very dry today. I think I lowered my estrogen to much so I will just let it rebound and address from there. So I missed a pr today. Shoulders were not strong enough. Hit a good incline press today. Stopped early on the last set. Was able to do dips free from pain today also. All around decent day. Going to try to bring up my bottom end more and more for now.
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    Great minds think alike on the ME floor pressing! Smart to build the bottom end. A fast start is an easy lockout.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Great minds think alike on the ME floor pressing! Smart to build the bottom end. A fast start is an easy lockout.
    It has helped me a lot over the past few months. The 315 matched pr was not all the hard so you may be on to something.
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    4/23/14-me lower
    Conventional deadlift off 1 inch deficit.
    455X1
    495x1
    515x1 10lb pr
    525x1 20lb pr
    Unilateral leg press with pause at the bottom
    90x10
    180x10
    230x10
    90 degree hypers
    Mini band around neckx12
    Light band around neckx10,10
    Roman chair
    10x10
    15x10
    25x10
    Notes: felt strong today. The 525 pr wasn't even that terribly hard I just didn't want to burn myself out. Increased calories yesterday and it helped today.
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    Got food poIsoning after my training session. Puked my brains out all night. Hopefully I can make up for it today.
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    4/25/14-de bench
    De floor press with mini bands
    185+bandsx8x3
    Jm press to 4 board
    225x5
    245x5
    255x5 pr
    Neutral medium grip pull downs
    150x10
    165X10
    180x8
    Medium grip pull-ups
    Bwx5,5
    Side raises/rear raises/fat grip hammer curls
    15x12/15x10/25x10
    15X15/15x10/30x10
    15x17/15x10/30x10
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    4/27/14-de lower
    De ssb with light bands with parallel box
    260+bandsx8x2
    Ghrs
    Bwx10
    20x9,7
    Light band gms
    15
    Light band standing oblique crunches/bb shrugs or balance work
    10/225x10 3 sets
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    4/28/14-me upper
    Raw full range bench
    295x1
    315X1
    335x1
    345x1 30lb pr
    355x0
    Incline bench press
    185x5
    225x5 pr
    Dips
    Bwx15,15
    Seated close grip neutral grip cable rows
    165x12,12,10
    210x6
    Unilateral mini band touchdowns
    100 total reps, 40/25/20/15
    Unilateral micro band face pulls
    15/15/15
    Notes: it has been a long time since I have tested my full range bench and it was up for rotation this week. Very happy to get an all time 30 lb pr. I was gased when I attempted 355. Great overall day and got an incline pr too so shoulders are getting better.
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    4/30/14-Me lower
    Squat w/ ssb w/ wraps
    380X1
    420X1
    440X1 10lb pr
    Unilateral leg press with pause
    200x10/10/10
    90 degree hyper
    Bwx10
    Light bandx10/10
    Roman chair
    10x10
    20x10
    30X10 pr
    Notes: hit a 10lb pr and had a little more in me today. My cns is shot for me bench on Monday and I may underload my me bench next week to recover some. Right hamstring also bothered me in the hole but I rolled it out between sets which helped.
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    5/02/14-De bench
    De floor press w/ chains
    155+40lbs chainx8x3
    Jm press to 4 board
    185X3x5
    135X2x8
    Medium neutral grip pulldowns
    150x3x8
    Pull-ups
    Bwx4,4
    Side raises/rear raises/db hammer curls
    15X15/15x10/25x10
    15x15/15x10/30x10
    15X15/15x10/35x10
    Notes: read the new article elite has on supplemental work and watched the video which gave my accessory work a whole new meaning. Great day for feeling a little run down and beat up.
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    5/3/14-De lower
    De squat w/ buffalo bar w/ light bands
    270+Bandsx6x2
    De conv/sumo pull w/ chain
    365+40lbs chainx8x1
    Ghrs
    Bw+25x5,5,5
    Bwx8,8
    Abs wheel/bb shrugs
    10/225X10
    10/225X10
    9/225X10
    Notes: almost got a 3 set pr on abs wheel going 3x10. Taking a break from it has made it better. Overall good day. Deft need to underload on Monday. Set bands up with more tension on squats too, much harder. Also read a jl holdsworth article on de percentages and targeting weak points which helped.
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    5/5/14-me bench
    Re flat neutral grip db press
    70x20/15/10, 45 total reps
    Incline bench
    205x6/6 pr
    Dips
    Bwx10/10
    Chest support pendlay row w/ cambered bar
    145X8
    195x5/5
    145x8/13
    Doubled mini band pushdowns with v-bar
    100 total reps 33/25/20/15/7
    Unilateral micro band facepulls
    15/15/15
    Notes: good underload day. Got a lot of good work in today.
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    Things are going well trt. Still trying to find the right ai dosage. I have aromasin. I was doing 6.25mg eod for a week but still had nipple pain and bloat. Then went to 6.25mg for the last 5 days. Coconsidering going to 12.5mg a day split based on the research in men. Anyone have any experience with this compound and dosing?
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    Lou,

    If you don't mind my asking, how old are you and are you self prescribing the trt or is it through a doc. I'm tossing it around in my head. It's really tempting, but I'm not sold on it yet for myself.
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    Quote Originally Posted by Mr.Sinister View Post
    Lou,

    If you don't mind my asking, how old are you and are you self prescribing the trt or is it through a doc. I'm tossing it around in my head. It's really tempting, but I'm not sold on it yet for myself.
    23 years old. Did some phs when I was like 17 and dumb did pepper pcts with serms. Never recovered had blood work done when I was 19 and had total t of 320ish and lh and fsh were low. MRI showed benign cyst on pituitary. Was prescribed trt then. Lost insurance about November last year. So I am doing it myself until I get insurance again after I graduate college. I can't afford Obama care in school and I don't qualify for Medicare/cade in Florida as we didn't expand our qualifications for it. Not ideal or anything I ever wanted to do but dealing with the hand I am delt. I plan to get blood work done soon once I feel good/great on one protocol for a month. Almost there now. It is a rollercoaster ride but when everything is dial in you feel amazing.
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    Thanks. I'm an old guy considering it for next year or so. I'm gonna get some numbers after pct and see where I stand and then sit on it for a while and see where things go.
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    Quote Originally Posted by Mr.Sinister View Post
    Thanks. I'm an old guy considering it for next year or so. I'm gonna get some numbers after pct and see where I stand and then sit on it for a while and see where things go.
    It was the best decision I made at the time. I wasn't even able to get an erection. I may not always feel great but I have had an active sex life since starting and couldn't be happier with that. Weight when I started was 170 and now hold 220 easily at 5'8.
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    5/7/14-ME Lower
    Conv Pull of 4 inch block
    495x1
    535x1
    555x1 10lb PR
    565x0
    Unilateral Leg Press with pause at the bottom
    180x10
    230x10
    270x8 PR
    320x8 PR
    90 degree hypers with light band around my neck
    bw+bandx10/10/10
    Roman Chair
    20x10
    30x10
    40x10 PR
    Notes: Good day today. Nailed a 10lb pr on block pulls. That height is just below where I get stuck so it is incredibly hard for me to accelerate on this lift. Also it is very hard to get much leverage I feel like. Also got some huge lifts in on the leg press. This is good bc it is a supplemental lift and means my hips are getting stronger. Added 6.25mg preg and dhea to my trt today and felt AMAZING all day. Will continue this for now and see how I feel over the next few weeks.
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    What's your trt dose? And what does that usually put you at, test levels wise.
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    Quote Originally Posted by Mr.Sinister View Post
    What's your trt dose? And what does that usually put you at, test levels wise.
    200mg a week split and I believe it puts me around 1000-1100. I'd have dig my blood work out if you wanted the rest of my values.
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    Scratch the preg. Gave me insomnia last night and was super hot all night. I have used preg several times before and gotten these sides but never uses it at such a low dose. Will continue dhea sublingual at 6mg for now.
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