Few Moments in my shoes

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  1. 05/14/13 Tuesday
    Shoulder that make girls come over!


    Hang Cleans w/ Press:
    135x8
    155x8
    185x5


    Hang Cleans:
    225x5
    235x4
    245x3
    255x1


    Db Shoulder Press:
    70x12
    80x10
    90x10
    100x6 or 8 I was light headed


    Db Side raises:
    25x12
    25x12
    25x10
    25x10


    Cable Front Row (Single arm): I did these in an uppercut fashion keeping within a 90 deg. focus.
    20x15
    25x15
    30x10


    Bb Shrugs:
    225x12
    315x10
    315x10
    405x6
    405x5 1st Time


    Db Shrugs:
    80x15
    100x10
    100x12
    100x12


    Cable Face Pulls:
    42.5x15
    42.5x15
    42.5x15
    65x15


    Reverse Peck Deck:
    130x12
    145x12
    160x12


    Machine Delt Pressups:
    110x15
    130x15
    140x15


    Db Hammer Curls:
    75x12
    80x10
    90x10


    Wide Grip Bb Curls:
    95x15
    95x15
    95x15
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196


  2. Weds 05/15/13
    Back Molding for better Showboating

    Smith machine bent over rows: Been a bit but didnt seem too odd
    135x15
    185x10
    195x10
    205x10

    Cable High Rows:
    100x15
    100x15
    120x12
    120x12 Def. not very strong on this but will get there

    Meadows Rows:
    45x15
    90x15
    115x10
    125x10 with 8 on the left arm

    Reverse Grip Lat Pulldowns:
    120x15
    140x15
    160x15
    200x10 Close grip
    200x10 close grip

    Db Pullovers:

    80x15
    90x12
    100x12
    100x12

    Cable Low Row:
    180x15
    200x15
    220x10
    260x8
    285x5 (added a 25lb plate to the stack)

    Incline Ez-Bar Row:
    125x12
    125x12
    125x12

    Ez-Bar Curls:
    125x8
    125x5 with a negative for burnout
    125x8 w/ 20sec negative

    Seated Machine Curl: 2 sets of 15 on each arm back to back then a burnout with both arms to finish
    12, 12, 8 Biceps were so f​ull I could barely take my shirt off

    Light Abs with a bud to finish the night off right.


    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196
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  3. Thurs: Legs That....screw the witty title im still sore AF!

    05/16/13 and this day has me on burning in the hams!

    Light easy dynamic warmup to get the legs ready

    Front Squats:
    135x8
    205x8
    225x8

    Back Squat: all the way down to our short box (swear it only gets shorter)
    275x10
    295x8
    285x10

    Leg Press:
    388x12
    478x12
    568x12
    658x10

    Box Jumps: Done for speed 1-1 with a partner for 30secs
    18, 25, 19, 16

    RDLs: kept it light to mentally concentrate on the feeling and less of the eye busting strain
    135x12
    135x12
    185x10
    185x12 Goodmornings for kicks and giggles

    Depth Squats: Something we rigged up, set the smith machine just under knee level and place 2 heavy dumbells over toes and squat as low as possible. I used a BOSU ball as my butt isnt touching the floor ever unless Ive fallen. Trying this to lock in the tibia and keep my knees from going over my toes while using a full hip hinge. Turned out to do exactly what I wanted and surprised how much it helps but soreness behind the leg just above the calf could pose an issue.

    BwX15
    BwX15
    +10X15 (2 5lb plates held in each hand and I thought i was going to die twice)

    Hamstring Curls:
    145x15
    165x15
    185x12
    205x10

    Knee extension:
    145x15
    165x15
    205x12
    235x10

    Abs:

    Upside Down Sit ups on Smith machine:
    BwX10
    BwX10
    BwX10

    Planks:
    30sec hold
    30sec w/ 25
    30sec w/25
    30sec w/45

    Wheel Rollout:
    X15, X15, X15, X15
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  4. You get that RL alphamine yet?

  5. Quote Originally Posted by 804 View Post
    You get that RL alphamine yet?
    Should be here next week, cant wait to crack it open
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196
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  6. Friday! The Chest Day of Legends!
    05/17/13

    Started off with some light cardio as my legs were really on my mind and sore so trying to shake some of it off. Rode for 15mins on 14 resistance. Stretched immediately after and really sticked my legs, they felt great afterwards.

    Machine Flys to WmUp the Chest Fibers:
    145x12
    205x15
    235x12

    Incline Bb Bench:
    135x25
    185x18 (some idiot decides he wants to spot me halfway through my reps and puts his hand on my chest and said "Dont touch my fingers or else your cheating" So I drop the bar as hard as I can and nicely explained FULL ROM is what I do, you dont have to ,but I will! He caught an attitude but got over it after 30mins. If 804 wasnt such a wackass this wouldnt have happened.
    225x12
    245x10

    Db Flat Bench:
    80x12
    90x12
    100x12
    100x14 Just missed 15

    Cable Pullovers:
    20x15
    25x15
    30x12
    35x12
    42.5x10

    Push Ups with 2 claps:
    15, 15, 12, 10

    Db Chest Flys:
    45x12
    50x12
    60x12

    Triceps and Biceps Superset

    Wide Grip Reverse Pulldowns:
    50x15
    65x15
    72.5x12
    80x12

    Rope Curls w/ Twist:
    42.5x15
    50x15
    65x12
    70.2x10

    Incline Db Curls:
    30x15
    35x15
    35x15
    45x10

    Close Grip Pulldowns:
    72.5x15
    80x15
    95x12
    95x12

    One Handed Low Curl:
    30x10
    25x12
    20x10
    15x13 Dropset each arm one at a time

    Cable Kickbacks:
    25x15
    20x15
    15x8
    10x10 Failure and had to cheat a little ,but was a fun finisher

    Light Decline Abs;
    25lb ballX20
    25x20
    25x20

    Planks:
    x45sec
    x55sec
    x60sec

    Decline Bench Leg raises w/ hip thrust:
    x15
    x15
    x12 w/ twist
    x12 w/ twist

    Was an awesome session and followed up with some choco milk lol
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  7. Took Saturday 05/18/13 off, needed a day away and had alot of errands to run
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  8. 05/20/13 Sunday Back and Shoulders

    Sprint Bike 10min warmup:
    Stretched 5 mins after

    Seated Military Press: Done 1 front then 1 back
    110x16
    120x16
    130x16

    Pullups:
    BwX15, X12, x12

    Db front delt Rows:
    45x12
    50x12
    60x12

    Cable Rear Delt Flys:
    15x20
    20x15
    25x10
    25x8

    Machine Lat Pulldown:
    145x15
    165x15
    205x15
    235x10

    Reverse Pec Deck:
    135x15
    145x12
    160x10

    Db Shoulder Press:
    50x15
    70x15
    80x12
    80x10

    Shoulder Shrugs:
    80x15
    70x15
    60x15
    Done as dropsets for 3 sets
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  9. 05/20/13 Its Chest Monday Again Folks so soft asses to the back

    WarmUp:

    Flat Bb Bench:
    225x15
    245x12
    265x12
    275x10

    Incline Db Press:
    80x12
    90x10
    95x10
    100x12 (I was dared)

    Decline Bb Press:
    185x15
    225x15
    245x15
    225x12

    Chest Flys:
    145x15
    165x15
    205x15
    190x12

    Med Ball Pushups:
    X15
    X12
    X12
    X8

    Weighted Dips:
    45x15
    90x9
    90x10

    Skull Crushers:
    75x15
    95x15
    125x10

    Did some other accessory touches out of competition and because I didnt want to go home.
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  10. Tuesday 05/21/13 Shoulders and light Back
    Homie was still super sore so we knocked out shoulders with the dudeman

    Front Delt Cable Raise:
    15x15
    20x15
    25x15

    Seated Shoulder Db Press:
    50x16
    50x15
    50x15

    Ez Curl Underhand Incline Front Raise:
    45x12
    45x12
    45x12

    Leaning Side Raises w/ elbow bend:
    25x15
    35x12
    40x10

    Bb Shrugs:
    275x12
    275x12
    315x12
    365x10

    Overhead Flys:
    20x12
    25x12
    30x12

    Db Shrugs:
    70x15
    80x15
    Dropset in 10s
    90x10, 80x10, 70x10, 60x10

    Side Delt Raise machine:
    110x12
    110x12
    110x10

    Rear Delt Fly:
    115x10
    125x10
    125x10

    Pullups:
    x12, x12, x12
    wide, close, neutral 2 sets

    Once Again did various accessory activities to see just how real over-training is. Guess i will find out by the end of the week

    Cardio:

    Rode the sprint bike for 10mins
    Did the stair master for 10mins
    Grinded out on the elliptical for 10mins

    All varying intensities depending on what song was playing
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  11. Quote Originally Posted by TheMovement View Post

    Cardio:

    Rode the sprint bike for 10mins
    Did the stair master for 10mins
    Grinded out on the elliptical for 10mins
    Don't lie, I have never once seen you on a piece of cardio equipment..... EVER

  12. Was bored and didnt want to box with essence but you will see one of these days, maybe ya could stop leaving 20mins after i arrive???? lls
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  13. Weds Heavy Back Attack!
    05/22/13

    Smith Machine Rows:
    110x15
    160x15
    200x12
    200x10

    Close Grip low Pulley Rows:
    180x12
    200x12
    220x12
    260x8
    305x4 (Nice and hard pull with 45lb plate attached to the stack)

    Lat Pulldowns:

    140x15
    160x15
    180x12
    200x12

    Db Pullovers:
    80x15
    90x12
    100x10
    100x12

    High Cable Curls:
    25x12
    30x12
    35x12
    42.5X10

    Db Hammer Curls:
    75x10
    80x10
    85x10

    Weighted Pullups:
    10lbX10
    20lbX10
    25ibX8

    Weighted Dips:
    50lbsX10
    75lbsX10
    100lbsX11

    Cardio:
    Interval on the ATM 20mins
    Sprint Bike 10mins
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  14. Heavy Legs that dent beds!
    Thurs 05/23/13

    Front Squat:
    135x10
    135x10
    135x10

    Lunge with Bar in front: (same grip as front squat)
    115x8
    115x12 Burnout of front squats immediatly after

    Leg Press:
    478x12
    568x10
    658x10

    Seat Up Leg press:
    838x5
    928x5
    1018x5

    DeadLifts w/ 5in risers:
    225x10
    315x10
    315x10

    Db RDLs:
    80x12
    90x12
    100x12
    100x12

    Hamstring Curls:
    130x15
    145x12
    160x12

    Knee Extensions:
    145x15
    165x12
    190x12
    205x10
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  15. Short day had a meeting right after and didnt feel like doing cardio and finishing 1.5 hrs later. Been doing very well keeping my cardio in gym and constant though so I will see how it continues to work out. Also started using Alphamine and hope its the real deal. Took 2 scoops at lunch and another 5 hrs later with my PWO. Slight awareness change during my workout but went away quickly so will cut my PWO scoop in half and try again
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  16. Friday Chest Touch Up
    05/24/13

    Started off on the stairmaster for 15mins very slow and deliberate steps

    Incline Bench: Hot Ass girl deadlifting right by me so no WmUps straight 2 heavy ****!
    225x8
    225x8
    245x8
    245x8

    Flat Db Bench:
    80x15
    90x15
    100x12
    100x12

    Smith Machine Blowout: Done at 3 different Incline levels to hit upper, mid, and lower pecs all done back to back
    110x10
    120x10
    125x10

    Pec Cable Flys:
    205x12
    235x12
    255x10
    295x8
    305x8

    Weighted Dips:
    BwXBurnout
    45x15
    90x12
    100x10

    Few Tricep Blasters afterwards done for full muscle recruitment and not for speed or mass just working on the propriception. Think Im missing a bit in the mind muscle connection at times.
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  17. Saturday 05/25/13
    Fun Day Heavy focus on Back and BIs


    Been watching too much CT Fletcher and doing dumb **** afterwards

    Pullups WmUp:
    BwX 16
    BwX 14
    BwX 15

    T-Bar Rows: New Handle idea since we dont have the real thing, worked out GREAT!
    45x15
    90x15
    135x15
    180x10 (4 45s one the end of the bar)

    Wide Grip Low Cable Rows:
    100x20
    120x15
    140x15
    160x15

    Lat Pulldowns:
    140x15
    160x15
    180x15

    Db Rows:
    75x15
    85x15
    95x10
    100x10

    Cable Chops:
    50x15
    60x15
    65x15

    Biceps:

    Heavy Ez-Curl Preacher:
    70x18
    110x12
    120x10
    130x8
    160x2 (Felt Awesome and yea it was heavy AF!) CT did 205 so I figured Id give it a try
    205x FAIL! Epic Embarrassment! Dang thing moved 2 inches and I had nothing! tried to stand and do it still

    Well moving on
    Hit 3 more separate biceps activities to restore my ego and felt great, hit 10 wind sprints and 10 gassers afterwards to end the day

    I dont care that I failed it whats the point of lifting and wanting to be competitive without that stale taste of failure that fuels the passion to be greater than yesterday. Its coming down now and its almost time to switch gears to a different routine.
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  18. 05/26/13 Sunday Took 2 scoops of Alpha and went to the gym in a fasted state and It was awesome! Sweat really rolled and now I see what its really capable of. No PWO was added
    Crazy Leg Day simply cause the gym was a barren wasteland

    15min WmUp on the ATM Interval strides on level 8 incline at 1 and stairmaster at 18 on 4 incline

    Knee Extension:
    130x15
    145x15
    160x15

    Ham Curl:
    145x15
    160x15
    180x15

    Front Grip Lunges:
    95x12
    115x10
    135x10

    Back Squat: Low box was used to prevent breaking 90
    135x16
    225x12
    255x10
    275x8 (Got stuck in the hole twice so I didnt make 10)

    Low Cable Flat Lying Leg Curls:
    10x15
    15x15
    20x15

    High Cable Lying leg curls: Odd that it seems to really burn the quads with the leg constantly elevated
    15x15
    20x15
    25x15

    Standing Leg Kickbacks: Heavy Glute Focus
    15x20
    20x15
    25x15

    Hip Abduction:
    175x25
    305x20
    305x20

    Hip Adduction:
    205x20
    255x20
    305x15
    255x15
    130x10

    Various Abs to finish the day, definitely was a more girly accessory day but I hit the hamstrings in some amazing ways so Im happier.
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  19. Monday 05/28/13
    National Holiday Remembering Our fallen heroes and icons On this wonderful Chest Day

    Hit the gym and went straight to business

    Flat Bb Bench: superset with Db 30lb flys done till burnout
    135x20
    225x15
    275x6
    275x6
    275x6

    Incline Db Bench:
    70x15
    80x15
    90x15
    100x10

    Cable Flys:
    205x15
    235x15
    265x12
    295x10
    305x10

    Close Grip Incline PushUps:
    BwX15
    BwX15
    BwX15

    Wide Grip Decline Pushups:
    x15
    x15
    x15

    Cable Chest Press:
    100x12
    130x12
    160x12
    200x8 Drops sets until failure

    Weighted Dips: Pumping Volume here 2 see how it treats me 24hrs later
    BwX20
    BwX15
    +45x15
    +90x15

    Overhead Reverse Grip Tricep Extensions:
    40x15
    50x15
    60x15
    30x25

    Finished up with Abs Until I had to start getting ready for work and It was an awesome Chest day. Ate breakfast and had 2 scoops of Alpha 1.5 hrs later and I definitely see its difference now. Not overwhelming at all and def cant wait for more surprises ahead. No cardio today but curious to know if it affects my BP/HR during more intense sessions.
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  20. Glad you're liking the alphamine bro

  21. A really crazed mood had me in the gym for the longest period of time to date. Went at 430 and didnt leave until almost 9. Madness that follows the rest of this is just history...

    SHOULDERS and everything else
    05/28/13

    Started with a quick 15min WmUp on the ATM.

    Stretched for 5 and started rolling.

    Db Shoulder Press:
    60x12
    70x12
    85x12
    90x10

    Smith Machine Military:
    110x15
    145x15
    165x12
    185x12
    205x10

    Db Front Raises:
    35x15
    45x15
    50x15

    Bent Over Side Raises: Focus kept on rear delts
    20x25
    25x20
    30x15

    Bb Shrugs:
    225x15
    275x15
    315x12
    365x10
    405x10

    Db Shrugs w/ Supinated Grip:
    50x20
    55x20
    60x15
    70x15

    Seated Facepulls:
    50x15
    57.5x15
    65x15

    Handstand Pushups: Have to inch my feet down the wall and back up taking forever but a decent finisher, until gravity is easier lol
    BwX10
    BwX12
    BwX12

    Did and Hour of cardio on 3 different machines:

    ATM: Interval session for 20mins
    Virtural Bike: 20min intermediate course
    Stairmaster:20mins slow and steady

    Followed up with an hour of Abs:

    Vups, Hanging Situps w/ 25lb plate, Hanging leg raises, Knee 2 elbows, Planks, Chops N Lifts, and Pikes

    Then Played 2 games of Bball to finish. Dont know why I had so much energy but everynow and then it happens. Rare Opportunity
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  22. Best Back day ive had ina while, dunno why my energy has been so raw but I like it....May be illegal

    Back Attack that burns Fat!

    newcomer wanted to join me for back so I said why not just dont BITCH and slow me down

    Started off with 15min cardio to warm me up

    Pullups Wide: Focus on really pulling with the back and leaving the rest as hooks
    BwX12
    BwX12
    BwX12

    Pullups Neutral Grip:
    BwX14
    BwX12
    BwX10

    ChinUps:
    x12
    x10
    x10

    Lat Pulldowns:
    100x15
    120x15
    140x15
    150x12

    Low Cable Row:
    120x15
    160x15
    200x12
    260x12

    Db Rows: 1 arm
    75x15
    85x15
    95x12
    100x15

    Barbell Bent Over Row:
    135x15
    185x12
    95x20
    95x22
    95x20

    Inverted Lat Pulldowns: handle in each hand and sets are done with a pulldown to a neutral grip on the sides then another pulldown with hands in front
    85x15
    100x15
    100x15

    Reverse Pec Deck:
    115x20
    125x15
    135x15
    145x12
    165x10

    Inverted Rows: Arms extended under the bar and chest is pulled to the bar
    BwX10
    BwX12
    Bwx10

    Did 20mins of Ab work and Hit the biceps pretty heavy.
    Wont list it all out put used Preacher, Incline, Hammer, curls combined with good Ole Cobb Curls

    No cardio today as I dont want to press this overtraining too far, but a very solid workout that actually had me rip my shirt! Im damn pleased and only wish my hommie was there 2 see it.
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  23. Took 2 scoops of Alphamine before I had to work in the clinic today and damn was I sweating. Shame cause being a larger guy people just think its fat boy thinking about food lol. Awesome effect and starting to notice a decrease in appetite, but still eat anyway. Officially 242lbs and prolly going to continue to drop even more.
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  24. Updates otw after my workout.....cant wait to torture my legs
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  25. 05/30/13

    Legs and Abs

    Easy WmUp for 10mins

    Front Squat: no box today
    135x15
    185x12
    225x12
    245x10
    255x10

    Db StepUps: been 4ever since ive done these and man were they brutal, counted each rep
    15x24
    20x20
    30x20

    Leg Press:
    478x15
    568x15
    658x15
    818x10
    888x10 (Had to add 35s as all the 45s were being used SMDH)

    Lying Hamstring Curl:
    20x15
    25x15
    25x15

    Hip Abductor:
    175x25
    235x25
    255x25

    Hip Adductor:
    235x25
    255x25
    305x25
    305x25

    Back HyperExtension:
    BwX20
    45x15
    90x15 (Holy Batman my erectors were huge)

    Abs: done for 15mins 30secs on and 30 off
    Hanging Leg Raises
    Decline Oblique Twists
    Plank
    Pikes
    Crunch w/ 6in raise on legs
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196
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    By WYD02 in forum General Chat
    Replies: 12
    Last Post: 02-21-2003, 06:59 AM
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