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Few Moments in my shoes

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    Post Few Moments in my shoes


    First Online Log so bear with me folks and any tips would be appreciated!

    Ex College football lineman looking to drop all the unneeded weight and see what my frame truly looks like. Started of from a long bulk in December weighing 286 ibs. Started cutting officially April 1st and haven't looked back since. Down to 250 ibs and steady losing. Just curious to know what that chiseled frame would look like on me while staying as strong and powerful as I can be. Lots of hard work up until now and figured I share a bit of it.



    Back Busting:

    Barbell Rows Overhand Grip: 5 sets total, 135x15 reps, 175x15reps, 185x12reps, 195x12reps, 225x10reps (last set with belt)
    Bb Rows Underhand: 185x10, 195x10, 205x10 (2 sec squeeze at the top of the pull)

    Pullups: wide: 12, neutral 13, close 8 (all done till failure with a 20sec break btw hand positions)
    wide: 10, neutral 8, close 8 (terrible but pullups always will be lol)

    Dumbell Incline Seat Rows: Bench Decline Situps:
    -45x15, 55,12, 60x10, 65x10 -15,15,15,12

    Alternating Db Rows: 75x15, 85x15, 95x10, 100x10, 100x10 (Not done till failure and 100s are our heaviest Db)

    Wide Grip Low Row: 140x15, 160x12, 180x10, 200x8, 200x6

    Hanging Leg Raises: 15, 15, 15, 15 Ab Cruch Machine: 190x15, 15, 15, 15 Rope Pulldowns: 100x20,20,20,20

    Cardio:

    10x110s 6x40s 4x20yd shuttles 10 220 yd gassers

    Workout in all took just over 2hrs and felt amazing. Decent end to a day
    Last edited by TheMovement; 04-22-2013 at 10:28 PM. Reason: had to tidy it up

  2. 804
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    Sub'd

    You should make an initial post with your stats, goals, supplements, etc.

    Nice work
    Current Log:

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    Working on it bud
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  4. Senior Member
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    Talking


    Supplements Being Used: Orange Triad and Mr. Hyde! Loving it!
    Monday A.K.A.= National Chest Day (avid believer)
    Me and a homeslice were picking out exercises and another challenger walks into the fray, things got interesting!

    Started things off with some pec flys to help recruit the muscle fibers pre barbell benching and ended up super-setting with incline Db press

    Db Flys: 40x15, 45x15, 50x12, 55x10
    Incline Db Press: 60x15, 75x12, 75x12, 80x12

    Barbell Bench Press: 135x20, 185x15, 225x12, 245x10, 315x4, 335x6(last was a forced rep)
    (was at 315 and didnt rep till failure so a punishment set was added)

    Flat Db 100reps of pain: (start off decently heavy and burnout dropping weight every 2 sets until 100 reps are completed)
    75x15, 75x15, 70x12, 70x9, 65x12, 65x10, 55x10, 55x10= 93 at the end but def couldn't finish

    Good 5 min break after losing to a man twice my age but Im ok with it today

    Med Ball Push up: x12, x12, x12, x12
    Pec Deck: x15, x15, x15, Dropset x15 and 12 (3 guys altogether never once checked the weights just let the reps ride)

    Lost my workout buds after which was a nice end to the high energy session but still had energy to burn

    Smith Machine Press: (allow the bar to touch clavicle)
    110x15, 110x15, 160x12, 160x12

    Cardio: Biked for 20mins level 14 basic cruise to end the day.

    Love add in workouts from guys at the gym and didn't mind this one but will have a more usual chest workout posted later on this week!
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    Legs that can tote Kegs: Tuesday 04/23/13 workout

    Got to the gym after 5pm and went straight to business

    Started off with a light dynamic warmup: 2 laps 60% jog, walking leg raises with hands up, Lunge with a twist, walking Quad, and Elephant stretch (HELL!) Then a light trot around one more lap for a total of 5.

    Went straight into leg press and legs started off feeling a little funky but let it ride
    Leg Press w/ seat back to allow more ROM:
    568x15, 658x15, 758X12, 758x10

    Deadlifts: (Ended up hitting a 1RM which killed the rest of my workout)
    275x6, 315x5, 345x3, 385x2, 405x1, 455x1, 490x1=FAIL!,
    Got pissed cause my partner called an audience and I def. looked like a chump, but knew I had it went back and PULLED THAT HOE!

    Took al of 10mins for that to settle in and it was downhill leg pain afterwards lol

    Tried some front squats with 225 which is usually light felt like a house got 2 reps and racked it.

    Went to hamstring curls to finish off legs:
    130x15, 130x15, 145x15, 160x10

    Went to a little Biceps Action:
    Ez bar pyramid curls:
    75x10, 85x10, 95x10
    105x15 85x15 65x12 45x18

    Seated Double arm Band Curl: High Focus on a 15sec contraction then a burnout for as long as you can fathom
    Pin 12: x15, x15

    Abs:

    Decline Barbell Situp:
    45x15, 65x15, 85x14, 45x15

    Over and Outs=Partners Creation that really hits home and def. addition to the arsenal
    Did 2 sets of 10 touching my heels at the top of the contraction.

    Upside Down Sit-ups On the TRX Monkey Bars:
    10ibs ball held in hand and the goal is to stick the ball through the bars as high as possible increasing pressure at the peak of the movement
    x10, took about 20sec of body shots and did 10 more with the ball.

    Wish I had it in me to have had a larger volume leg day but walked out with a new PR, Im more then satisfied

    The Over and Outs are better described in my Partners Log so no need for me to explain to heavy for those.
    Last edited by TheMovement; 04-24-2013 at 07:29 PM. Reason: polish work
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    Weds 04/24/13 Shoulder Boulder TIME!

    Warmup on the bike for 15mins steady stride to get a sweat going.

    Smith Military Press=behind the neck
    110x15
    130x15
    160x15
    180x12

    Db Shoulder Press:
    60x12
    75x10
    85x10
    95x8
    100x6

    Db Rows:
    50x15
    60x15
    60x15

    Bent Over Side Raises:
    35x15
    45x15
    50x15
    60x10 (slow and steady)

    Seated 1arm High cable Pulldown: Done 1 arm at a time with supination of the wrist and the bottom with the elbow tucked by the sides to help strength and chisel the rotator cup musculature.

    50x15
    60x15
    80x12
    95x10

    Pullups Wide Grip:
    BW: x8 x8 x8

    Neutral Grip: x10 x10

    close: x12

    Reverse Pec Deck:
    130x15
    145x15
    160x15
    205x12

    Cardio:

    Finished off with some Suicides in the Gym Line to line with and 8sec count and 24 sec break.
    x16 before I failed
    Went to whole court Suicides with 1min timer and 90 sec rest
    x6 before fail

    Wasn't a bad day went light on barbell activities extremely sore after the deadlift the day before but will be back at it tomorrow for BACK!
  7. 804
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    I can vouch. He got the 490 up on the second attempt
    Current Log:

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    Thur 04/25/13 Back N Light Shoulders..Not for the posers!

    Gotta redo a lil shoulders b/c of a certain jerk I lift with lol but its all cool we only grow stronger by the day!
    Main Focus is increasing my width and girth of my back musculature.

    Static Strching following by a little balistic just to help loosen up the body. Still extremely sore from deads so not a bent over row will be done lol

    Pullups for mass:
    Wide Grip= x15 x15 x10
    with ibs= +10x10 +25x8 +45x5
    Narrow Grip= x10 x8
    with ibs =+20x8 +45x5

    5 seems to be my wall at the moment but will improve with time. Most weight ive done with pullups

    Lat Pulldowns wide=
    140x15
    160x15
    180x15
    220x10 (slow negatives to the top after 5)

    1 arm Db rows=
    75x15-WarmUp
    85x15
    95x15
    100x12
    100x12

    Neutral Bar Pulldowns (Behind the Neck)=
    130x15
    150x15
    185x12
    190x10

    Face Pulls=
    65x15
    72.5x15
    80x15

    Seated Side Delt Cable Raise=
    140x15
    145x15
    150x15

    Seated Low Rows From High Cable=
    I perform these reps starting off with my arm extended and my wrist pronated and supinate my wrist while tucking my elbow to my hip. Really seems to make my scapular stabilizers engage and really engorge. Wouldnt mind tips on this one!

    50x15
    65x15
    72.5x10
    80x10
    85x8

    Bb inverted Rows= (Controlled bodyweight movement done till failure twice with arms extended under the barbell and focus kept on keeping the shoulders "Packed", chest out, and core engaged) 1 min rest btw sets is all I take
    Wide=15 Neutral=8 Close=7
    Close=12 Neutral=10 Wide=6

    No Cardio and a dang good workout! I think anyway lol.
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    Friday 04/26/13
    Two new Sups to add to the mix OxyElite Caps and P6 Black lets see how this goes!
    Man Its time to prove that Great Pecs lead to awesome sex! Hot damn lets GO!
    Ok thats what I had written down so i had to keep it alive as I was so hype after an awesome interview that I literally destroyed my chest and loved it!

    Rode the bike for 8mins to get a good sweat going while stretching out my upper body at the SAME DAMN TIME! ( song)

    Superset Incline Press with Decline Pushups matching the reps done

    Bb Incline Press= Decline PushUps=
    135x20 x20
    185x15 x15
    225x12 x12
    245x10 x10
    265x6 x6

    Db Flat Bench=
    80x15
    90x15
    100x12
    100x15!!!!! New PR on 100s! Def need heavier weights!

    Smith Machine Decline Floor Press= (I create a decline by bridging up and trying to push my blades through the floor)
    110x15
    200x15
    250x10
    290x6

    Seated Cable Pulldowns= (focus on lower chest and core engagement)
    25x15
    30x15
    35x12
    42.5x10

    Dips=
    x20
    +45x12
    +90x8
    +90x6 (Had my bud stand on the back as it almost flipped on me lol)

    Close Grip Pressdowns=
    65x15
    80x12
    95x12
    95x10

    Reverse Pressdowns=
    65x15
    72.5x15
    95x10

    Single Arm Reverse Extensions=
    35x15
    30x12
    25x10
    20x8 ---- Burntout

    Finished with some light flys to relax a bit. Def was wearing my old track jersey feeling damn good, but we all need those days. Hard work pays off and Friday was a damn good one!
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    Today I took off as a day to get alot of work out of the way but tomorrow will be LEGS!!!
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    Been so lazy and haven't converted my logs on here yet but 4 are on the way!
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
  12. 804
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    Post your logs...
    Current Log:

    804ís cLEAN bulk and Supps log (Unsponsored)


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    Bout time I added something in here, been really busy with different jobs and life and ended up losing my handwritten logs ,but losing a few days wont kill me
    Last edited by TheMovement; 05-08-2013 at 02:04 AM. Reason: Lost journal
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    05/03/13=Friday New Gym and Its Chest day! Hope the pretenders are hiding somewhere

    Time to Break the Walls of any Challengers Will!

    Cable Pulldowns:
    30x15
    30x15
    35x15

    Cable Upright Flys (Cable set at the bottom and raised upwards):
    25x15
    30x15
    30x15

    Db Flat Bench: (THEY HAD 120s!!!!!)
    50sX WarmUp
    80x10
    90x10
    100x10
    110x8
    120x9 (New PR)

    Hammer Strength Iso Incline Press:
    120x15
    130x12
    180x8

    Hammer Strength Iso Decline Press:
    140x15
    160x12
    180x8

    Dips:
    Bwx15, 15, 15 (Couldnt find a belt to strap on weights)

    Torso Rotation Machine:
    3 sets until failure on each side
    Weighted Ab Crunch Machine
    3 sets until Failure with weight raising 40ibs each time
    Knee Raises
    3 sets until failure

    Awesome workout and made a statement in a new gym. Felt dang swell that I was able to enjoy a good session in a new place with my friend.
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    Worked heavy shifts over the weekend and bought a car so the gym was an after thought but the rest is well needed and deserved.
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    Monday 05/06/13 Officially Begining P6 Black with OxyElite

    Its Monday SO CHEST DAY!!!

    Barbell Bench Press:

    225x18
    245x12
    265x10
    275x10
    315x6

    Incline Db Press:
    80x12
    90x12
    100x10
    100x10

    Decline Bb Press:
    205x15
    255x10
    275x10
    305x8

    Cable seated Flys:
    135x15
    190x15
    235x12
    255x10

    Dips:
    Bwx20, 15, 10, 10, 15, 20

    The dips really finished me here but concluded a very simple lift day.
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    Shoulder that serve as Cupholders and A trip to Mount Trapzepius!
    (Shoulders and Traps for everyone not on their CT Fletcher **** lol)

    Db Shoulder Press:
    50x15
    75x15
    80x12
    80x10

    Hang Cleans w/ Press:
    135x6
    165x5
    185x5

    Hang Cleans:
    225x5
    245x4
    255x2
    265x1
    275x1 (PR for my Gym as Dropping the weight is frowned upon lol) Most I can do controlled

    Db Shrugs:
    100x10
    100x10 w/ Burnout Hold
    100x10 w/ Burnout hold

    OverHead Shrugs:
    110x15
    140x15
    160x12
    185x12

    Face Pulls:
    50x15
    65x15
    80x15
    95x12

    Overhead Flys (Seated):
    20x15
    25x15
    30x15
    35x12

    Bb Behind the Back Shrugs:
    225x15
    275x12
    275x14

    Palms Forward Shrugs:
    60x15
    65x15
    75x12

    Dang Good Workout and the time was well spent and am really starting to see my muscles take their true forms. Almost out of my Orange Triad but hoping the P6 Black is worth the money as a descent test booster.
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    Legs that make Hoes Beg!
    05/08/13

    Deadlift:
    295X5
    315X4
    315x4
    335x4
    335x4

    Box Back Squat (slight pause touching the box):
    185x12
    225x10
    275x10
    315x6
    375x3
    405x1 Was being hyped up by a younger challenger so had to prove my stones were heavier

    Leg Press:
    478x15
    568x12
    658x10
    748x8
    838x6

    Hamstring Curls:
    130x15
    145x15
    160x15
    190x10

    Wall Sits:
    4x30sec

    Leg Raised Circles: Started small clockwise and counter then big counter and clockwise
    1 set of 12 each direction in each circle

    Side Laying V up:
    2x15 each side

    Knees to Elbows:
    3x15

    Med Ball situp Tosses w/ Partner: My only goal was to punish at this point
    3x30sec w/ 12ibs
    3x30sec w/ 20ibs

    Legs Lifted Med ball quick passes:
    12x30
    20x12

    Med Ball Side throws:
    30secs for 3 sets.

    An awesome workout that made me light headed more than once ,but definitely was awesome in every way.
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    Twisted Back and Bi's Superset Sessions

    High Cable Rows:
    80x12
    100x15
    120x15
    120x15

    Spider Curls w/ Ez-curl bar:
    65x15
    65x15
    85x12
    85x12

    Db Pullovers:
    75x15
    90x10
    90x10

    High Cable Curls:
    25x15
    30x15
    35x12

    Db Rows: (Personally do mine right off the rack, no knee on a seat)
    80x12
    90x12
    100x10
    100x10

    Barbell Curls:
    65x15
    85x15
    105x12

    LatPulldowns:
    140x15
    160x15
    180x10
    240x8 Forced 2 reps with a spot

    Reverse Bb Curls w/ Behind back Forearm Curl
    45x15
    65x15
    75x15

    Low Cable Row:
    140x15
    160x15
    200x12
    260x10 (Whole Stack)

    Cobb Curls:
    25x12
    25x12
    30x10

    Preacher Ez-Bar Curls
    42.5x15
    42.5x12
    42.5x10

    Great Workout session
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    05/10/13 Chest and Tri Chiseling

    Incline Bb Press:
    135x18
    225x12
    245x10

    Flat Db Press:
    80x15
    90x15
    100x10
    100x10

    BOSU Side to Side Pushups:
    Bwx20
    Bwx20

    BOSU Stability Pushups:
    BwX15
    45x15
    90x10

    Dips:
    Bw=15,20,15,20

    Overhead Triceps: (Just one set for kicks)
    100x10

    Triceps Pressdown:
    50x15
    80x10
    110x10

    Smith Machine Throat Presses:
    110x20
    200x15
    200x15

    Awesome chest touch up day that has left me shaking all over and I love it!

    Weighed in w/o shoes and was at 248. Down 6% Bodyfat while maintaining as much mass as possible, now the games will truly begin!
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
  21. 804
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    Hopefully we get those new additions to our gym soon. Good stuff homie. Get on that alphamine grind if you want a true bodyfat melter.
    Current Log:

    804ís cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by 804 View Post
    Hopefully we get those new additions to our gym soon. Good stuff homie. Get on that alphamine grind if you want a true bodyfat melter.
    Be honest OxyElite is def seeming like a letdown compared to SuperHD, so Alpha better bring it
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    Sat. 05/11/13

    Went to the gym but was def out of it, hit some light accessory activities and played 3 games of Bball. Good Maintenance day
    Bigger and Better Is all I KNOW!!!
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    Sunday 05/12/13
    Total Body Circuit

    Been missing a total body day so here it is

    Dynamic WarmUp for 10 mins with a 5 min stretch after
    Front Lunge:
    95x10
    105x10
    135x12 (Got the swing of it by now and feel better on the knees than back lunges)

    PullUps:
    Bwx10,12,10,12

    Ab Cruch Machine:
    100x15
    120x20
    130x15
    150x15

    Military Press:
    110x15
    130x15
    165x10
    185x10

    Box Step Ups: (Tall box one leg focus at a time)
    BwX10
    +15x10
    +25x10
    +25x10

    Bench V-Ups:
    x15, 15, 15

    Triceps Extentions:
    50x20
    65x20
    80x15
    95x15

    Hanging Knee to Elbows:
    BwX15, 15, 15.

    Such a nice day I did Wind Sprints in the field:
    40ydsX20
    Bigger and Better Is all I KNOW!!!
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    Mon 05/14/13

    Chest day AKA lemme see your sternum!!!
    Havent had a really heavy chest day I feel like so I obliged the body

    Bb Bench Press: (young kids showed up and wanted to see my max so it happened)
    135x20
    225x15
    275x8
    315x5
    345x3
    365x3
    375x2
    385x1 Dunno how I can still bench it but its holding steady

    Incline Db Press:
    80x15
    90x15
    100x10
    100x10

    Pec Flys:
    205x15
    235x15
    265x10
    295x10

    Dips:
    BwX15
    45x15
    90x10
    100x10

    TRX Chest Press and Fly: Pushup then a fly=1
    x8, x8, x8

    Tricep Straightbar pressdowns:
    65x15
    80x15
    95x15

    Single Arm Reverse Pulldowns:
    25x8
    20x12
    15x15
    10x25

    Light Ab-work to finish. Wasn't too crazy of a workout but glad I know where flat bench stands yet again.
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    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
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    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.


    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    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
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
  29. 804
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    You get that RL alphamine yet?
    Current Log:

    804ís cLEAN bulk and Supps log (Unsponsored)


  30. Senior Member
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    Quote Originally Posted by 804 View Post
    You get that RL alphamine yet?
    Should be here next week, cant wait to crack it open
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
  31. Senior Member
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    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
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
  32. Senior Member
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    Took Saturday 05/18/13 off, needed a day away and had alot of errands to run
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    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
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    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.
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    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
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
  36. 804
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    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
    Current Log:

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    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
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    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
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
  39. Senior Member
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    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
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
  40. Senior Member
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    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
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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