Stak and M-Stak Log
- Thread starter MrDead
- Start date
MrDead
Well-known member
Thanks!!! Glad to have ya along!!!:head:
Steveoph
NutraPlanet NinjaMonkey Rep
For those of us not that familiar with Animal products, it makes it alot easier if you post up the supplement facts on the first page, or just link it. I know we can all find it on our own, but I feel it makes a good start to a log.
Anyways I'm up to speed now. How long do your routines usually take you, about 60 mins?
Anyways I'm up to speed now. How long do your routines usually take you, about 60 mins?
MrDead
Well-known member
Good point... Sorry, about that... Workouts take between 60-90 min... Depending on how long I have to wait for equipment... (The drawbacks of a small Bally's...) And, great to have ya along!!!
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MrDead
Well-known member
Nah... I'm eating bon-bons and watching General Hospital... Less taxing on my body...:icon_lol:
MrDead
Well-known member
Day10...
Back and Bi's...
Close Grip Pull-downs:
1 set of 20 at 105
1 set of 15 at 120
1 set of 10 at 135
1 set of 8 at 165
Wide Grip Front Pull-downs:
1 set of 20 at 90
1 set of 15 at 105
1 set of 10 at 120
1 set of 6 at 150
Low Cable Rows:
2 sets of 15 at 120
2 sets of 8 at 160
Hammer Strength Rows:
2 sets of 10 at 55 per side
1 set of 10 at 65 per side
1 set of 6 at 80 per side
Bent Over Barbell Rows:
1 set of 10 at 70
1 set of 10 at 80
1 set of 10 at 90
1 set of 8 at 100
Bi's:
High Cable Curls:
2 sets of 10 at 50 per side
1 set of 10 at 60 per side
1 set of 8 at 80 per side
Rope Hammer Curls:
1 set of 20 at 70
1 set of 15 at 80
1 set of 10 at 90
1 set of 10 at 120 (PR... That felt REAL good!!!)
Preacher curls:
2 sets of 10 at 50
2 sets of 6 at 70
Incline DB curls:
4 sets of 10 at 35 per side
BB Curls: (21's...)
3 sets of 21's at 40
1 set of 21's at 50
Felt great, and had one heck of a pump!!! Weights are going up on some lifts, next session I look to add more!!!
:head:
Back and Bi's...
Close Grip Pull-downs:
1 set of 20 at 105
1 set of 15 at 120
1 set of 10 at 135
1 set of 8 at 165
Wide Grip Front Pull-downs:
1 set of 20 at 90
1 set of 15 at 105
1 set of 10 at 120
1 set of 6 at 150
Low Cable Rows:
2 sets of 15 at 120
2 sets of 8 at 160
Hammer Strength Rows:
2 sets of 10 at 55 per side
1 set of 10 at 65 per side
1 set of 6 at 80 per side
Bent Over Barbell Rows:
1 set of 10 at 70
1 set of 10 at 80
1 set of 10 at 90
1 set of 8 at 100
Bi's:
High Cable Curls:
2 sets of 10 at 50 per side
1 set of 10 at 60 per side
1 set of 8 at 80 per side
Rope Hammer Curls:
1 set of 20 at 70
1 set of 15 at 80
1 set of 10 at 90
1 set of 10 at 120 (PR... That felt REAL good!!!)
Preacher curls:
2 sets of 10 at 50
2 sets of 6 at 70
Incline DB curls:
4 sets of 10 at 35 per side
BB Curls: (21's...)
3 sets of 21's at 40
1 set of 21's at 50
Felt great, and had one heck of a pump!!! Weights are going up on some lifts, next session I look to add more!!!
:head:
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MrDead
Well-known member
Thanks for reminding me... The 120 on the rope hammer curls was a PR... I'd only been able to hit 100 for reps, previously...:head:
atrain11b
Member
Well ****, Congrats on that PR!!! :bb:
MrDead
Well-known member
Thanks... I'm looking forward to legs, tonight... I've gotten fueled up for it, and am ready!!! :head:
atrain11b
Member
Looking forward to some big numbers being posted in here. Don't let me down.
MrDead
Well-known member
Gonna try 100's with squats...:squat:
King Con
Well-known member
My favorites. Did 'em yesterday but my squats were all feet together ATG.:thumbsup:
MrDead
Well-known member
:nutkick:
:icon_lol::saw::gore:
I'll post it here in a bit... But, currently, I HATE you... (J/K)
:icon_lol::saw::gore:
MrDead
Well-known member
Day 11... (I hate Yohead...) (J/K...)
Legs:
Leg extensions: (Warm-up)
4 sets of 20 at 105
Squats:
1 set of 20 at 120
1 set of 15 at 160
1 set of 10 at 200
1 set of 10 at 240
1 set of 100 at 70 (I hate Yohead!!! *L* *Very queasy, afterward...*)
Leg extensions:
1 set of 20 at 105
1 set of 15 at 120
1 set of 10 at 135
1 set of 8 at 180
1 set of 100 at 75 (Damn near fell on my A$$, Started to get a headache...)
Lying leg curls:
1 set of 20 at 50
1 set of 15 at 60
1 set of 10 at 70
1 set of 10 at 90
4 drop sets at 10 each (Gotta do A-Rep's drop sets, too...)
Abductor and adductor machines:
3 sets of 50 at 80 (Each machine)
Standing calf raise:
1 set of 30 at 195
1 set of 15 at 255
1 set of 10 at 310
1 set of 10 at 370
1 set of 100 at 175
Seated calf:
5 sets of 15 at 180
Abs:
3 sets of 15 at 100 on the "Ab Machine"
Stairs are a pain in the a$$ (Literally) today... A-Rep and Yohead have dropped greatly on my popularity chart... (J/K) SUTAS is the word for the day, as is Golum... But, I'm sure loving my progress!!! I'm starting to notice the effects of the Stak, a bit more, vs. post contest rebound...
:nutkick::head:
Legs:
Leg extensions: (Warm-up)
4 sets of 20 at 105
Squats:
1 set of 20 at 120
1 set of 15 at 160
1 set of 10 at 200
1 set of 10 at 240
1 set of 100 at 70 (I hate Yohead!!! *L* *Very queasy, afterward...*)
Leg extensions:
1 set of 20 at 105
1 set of 15 at 120
1 set of 10 at 135
1 set of 8 at 180
1 set of 100 at 75 (Damn near fell on my A$$, Started to get a headache...)
Lying leg curls:
1 set of 20 at 50
1 set of 15 at 60
1 set of 10 at 70
1 set of 10 at 90
4 drop sets at 10 each (Gotta do A-Rep's drop sets, too...)
Abductor and adductor machines:
3 sets of 50 at 80 (Each machine)
Standing calf raise:
1 set of 30 at 195
1 set of 15 at 255
1 set of 10 at 310
1 set of 10 at 370
1 set of 100 at 175
Seated calf:
5 sets of 15 at 180
Abs:
3 sets of 15 at 100 on the "Ab Machine"
Stairs are a pain in the a$$ (Literally) today... A-Rep and Yohead have dropped greatly on my popularity chart... (J/K) SUTAS is the word for the day, as is Golum... But, I'm sure loving my progress!!! I'm starting to notice the effects of the Stak, a bit more, vs. post contest rebound...
:nutkick::head:
atrain11b
Member
AWESOME Workout there Dead. Way to go on that one. Bet you were sweating your ass off.
LOVE Dropsets, and LOVE Stak. I think next leg day I will try the 100's. Hmm, not sure I'll make it.
I do Leg Extension, then Squats, then Leg Press, then the Hack. If I was to try the 100's, should I do LE, Hack, Press, then Squat so I can finish out my quads witht he 100's?
LOVE Dropsets, and LOVE Stak. I think next leg day I will try the 100's. Hmm, not sure I'll make it.
I do Leg Extension, then Squats, then Leg Press, then the Hack. If I was to try the 100's, should I do LE, Hack, Press, then Squat so I can finish out my quads witht he 100's?
MrDead
Well-known member
Thanks!!! That sounds like a pretty good idea... The reason I have it in the order that I do, is the first batch of leg extensions it to get my joints and muscles warmed up, and then go into what would be my heaviest portion of the session, while I'm still fresh...
atrain11b
Member
Yeah I trained exactly that way for the last 9 months. Just started to do the LE's heavy before squats. Will be going back to a light set-heavy set scheme later.
Looking forward to, but not looking forward to trying those. It may become a dropset 100 first time around.
Anyways, keep those lifts strong.
MrDead
Well-known member
Dropsets are great, as well... It took me a while to get to the 100's for LE's and calf raises, then I realized it was just a mindset you had to get into...:thumbsup:
MrDead
Well-known member
'Bout time, too!!! *L* Great to have ya, it just wouldn't be the same without ya!!!:head:
Hoomgar
Well-known member
I feel like a real ass. Serious.
MrDead
Well-known member
*L* Ya shouldn't... :thumbsup:
Hoomgar
Well-known member
Well I do. I couldn't even see whole sections of the board because of my own dumb self. I was even subbed to some of the threads in sections I could not see in the tree.
Anywho, it's fixed. I'm here
It's Friday
Hg
MrDead
Well-known member
Thanks, bro... They're definite killers, especially with 100's on calf raises and leg extensions...:thumbsup:
MrDead
Well-known member
Days 12, 13, and 14...
Sadly, I did not get any gym time in, due to my wife's illness... I had to take her to the hospital on friday, and after an overnight stay, LOTS of I.V. fluids, and compazine... She is on the mend... But I pulled double duty on the Puppy Power Walks, as I had to walk Mozart (Her rottweiller...) as well as Igor (My black lab....)... But, tonight will be cest and tri's...
Sadly, I did not get any gym time in, due to my wife's illness... I had to take her to the hospital on friday, and after an overnight stay, LOTS of I.V. fluids, and compazine... She is on the mend... But I pulled double duty on the Puppy Power Walks, as I had to walk Mozart (Her rottweiller...) as well as Igor (My black lab....)... But, tonight will be cest and tri's...
Hoomgar
Well-known member
A good man takes care of his wife before anything else! A few missed lifts wont hurt ya one bit bro. How is the Mrs?
Hg
MrDead
Well-known member
Thanks... She's back to work, today... So far, no incidents...:thumbsup:
Hoomgar
Well-known member
MrDead
Well-known member
Thanks... I think it just means that we want to make our house payment... *L*
Hoomgar
Well-known member
atrain11b
Member
You know as well as others that sometimes unexpected rest is good rest, and will allow you to hit it that much harder later.
As HG said, sometimes the wife needs to come first. Glad to hear shes doing ok.
Universal Rep
UniversalUSA.com
Yo MD, hope your missus is doing better...
MrDead
Well-known member
Thanks... She's doing much better (I'm not sure that that's agood thing... *L*) She hasn't had any more incidents, so I think we're in the clear...:thumbsup:
MrDead
Well-known member
Day 15...
Chest, tri's, and abs:
CHEST
Decline DB Press:
3 sets of 8 at 60 per side
Decline Hammer Strength BP:
1 set of 15 at 90
1 set of 12 at 140
1 set of 10 at 160
1 set of 8 at 180
1 set of 6 at 230
1 set of 4 at 250
Hammer Strength Incline BP:
3 sets of 10 at 90
Incline DB BP:
3 sets of 8 at 45 per side
Cable Crossover:
1 set of 20 at 50 per side
1 set of 15 at 60 "
1 set of 10 at 70 "
1 set of 10 at 90 "
Flat DB BP:
4 sets of 10 at 55
Machine BP:
5 sets of 10 at 150
TRI'S:
"V" Bar Pull downs:
1 set of 20 at 90
1 set of 15 at 100
1 set of 10 at 110
1 set of 8 at 150
Rope Pull downs:
1 set of 20 at 80
1 set of 15 at 90
1 set of 10 at 100
1 set of 10 at 120
1 handed "D" Ring pull downs:
4 sets of 10 at 50 per side
ABS:
Machine Weighted Crunch:
3 sets of 30 at 100
Crunches:
4 sets of 30
Hanging leg raises:
3 sets of 25
The usual 2 sessions of Puppy Power Walking...
Not mcuh change, this time... Aside from adding the DB BP... Right delt was a bit sore, for some reason...
Chest, tri's, and abs:
CHEST
Decline DB Press:
3 sets of 8 at 60 per side
Decline Hammer Strength BP:
1 set of 15 at 90
1 set of 12 at 140
1 set of 10 at 160
1 set of 8 at 180
1 set of 6 at 230
1 set of 4 at 250
Hammer Strength Incline BP:
3 sets of 10 at 90
Incline DB BP:
3 sets of 8 at 45 per side
Cable Crossover:
1 set of 20 at 50 per side
1 set of 15 at 60 "
1 set of 10 at 70 "
1 set of 10 at 90 "
Flat DB BP:
4 sets of 10 at 55
Machine BP:
5 sets of 10 at 150
TRI'S:
"V" Bar Pull downs:
1 set of 20 at 90
1 set of 15 at 100
1 set of 10 at 110
1 set of 8 at 150
Rope Pull downs:
1 set of 20 at 80
1 set of 15 at 90
1 set of 10 at 100
1 set of 10 at 120
1 handed "D" Ring pull downs:
4 sets of 10 at 50 per side
ABS:
Machine Weighted Crunch:
3 sets of 30 at 100
Crunches:
4 sets of 30
Hanging leg raises:
3 sets of 25
The usual 2 sessions of Puppy Power Walking...
Not mcuh change, this time... Aside from adding the DB BP... Right delt was a bit sore, for some reason...
Hoomgar
Well-known member
King Con
Well-known member
MrDead
Well-known member
Thanks!!! I spend between an hour and a half to 2 hours... Depending on if I have to wait on any equipment....
Hoomgar
Well-known member
MrDead
Well-known member
And, the wait time, at Bally's...That shows the rest periods then given the volume
Hg
MrDead
Well-known member
Day 16...
Back and Bi's...
Close Grip Pull-downs:
1 set of 20 at 105
1 set of 15 at 120
1 set of 10 at 135
1 set of 8 at 165
Wide Grip Front Pull-downs:
1 set of 20 at 90
1 set of 15 at 105
1 set of 10 at 120
1 set of 6 at 150
Low Cable Rows:
2 sets of 15 at 120
2 sets of 8 at 160
Hammer Strength Rows:
2 sets of 10 at 55 per side
1 set of 10 at 65 per side
1 set of 6 at 80 per side
Bent Over Barbell Rows:
1 set of 10 at 70
1 set of 10 at 80
1 set of 10 at 90
1 set of 8 at 110
Bi's:
High Cable Curls:
2 sets of 10 at 50 per side
1 set of 10 at 60 per side
1 set of 8 at 80 per side
Rope Hammer Curls:
1 set of 20 at 70
1 set of 15 at 80
1 set of 10 at 90
1 set of 10 at 120
1 set of 8 at 140 (PR!!!)
Preacher curls:
2 sets of 10 at 50
2 sets of 8 at 70
Incline DB curls:
4 sets of 10 at 35 per side
BB Curls: (21's...)
3 sets of 21's at 40
1 set of 21's at 50
Definitely felt the pump on that session!!! I was shocked as heck on the PR, since I didn't notice that I had the pin on the wrong weight... Gotta love surprises like that...
Back and Bi's...
Close Grip Pull-downs:
1 set of 20 at 105
1 set of 15 at 120
1 set of 10 at 135
1 set of 8 at 165
Wide Grip Front Pull-downs:
1 set of 20 at 90
1 set of 15 at 105
1 set of 10 at 120
1 set of 6 at 150
Low Cable Rows:
2 sets of 15 at 120
2 sets of 8 at 160
Hammer Strength Rows:
2 sets of 10 at 55 per side
1 set of 10 at 65 per side
1 set of 6 at 80 per side
Bent Over Barbell Rows:
1 set of 10 at 70
1 set of 10 at 80
1 set of 10 at 90
1 set of 8 at 110
Bi's:
High Cable Curls:
2 sets of 10 at 50 per side
1 set of 10 at 60 per side
1 set of 8 at 80 per side
Rope Hammer Curls:
1 set of 20 at 70
1 set of 15 at 80
1 set of 10 at 90
1 set of 10 at 120
1 set of 8 at 140 (PR!!!)
Preacher curls:
2 sets of 10 at 50
2 sets of 8 at 70
Incline DB curls:
4 sets of 10 at 35 per side
BB Curls: (21's...)
3 sets of 21's at 40
1 set of 21's at 50
Definitely felt the pump on that session!!! I was shocked as heck on the PR, since I didn't notice that I had the pin on the wrong weight... Gotta love surprises like that...
Hoomgar
Well-known member
ROFLOL! Pure gold brother! I guess I don't gotta tell you how many times I've BTDT :aargh:
Hg
MrDead
Well-known member
As often as we're all in the gym, it's bound to happen on occasion... *L*
MrDead
Well-known member
Day 17...
Yesterday was an active rest day... Aside from the usual 2 sessions of Puppy Power Walking, I wound up re-arranging the wood pile, and splitting a few more logs... Winter is getting closer and closer, and I want to be ready... Plus I kind of like being outdoors, swinging an axe... *L*
Tonight, though, is legs!!!
Yesterday was an active rest day... Aside from the usual 2 sessions of Puppy Power Walking, I wound up re-arranging the wood pile, and splitting a few more logs... Winter is getting closer and closer, and I want to be ready... Plus I kind of like being outdoors, swinging an axe... *L*
Tonight, though, is legs!!!
Hoomgar
Well-known member
Queue the music sam! neeeee,.... Sing along now everyone:
I'm a lumberjack and I'm OK, I...
OK I'm done d-man
Legs tonight baby! I'll join ya!
Hg
MrDead
Well-known member
Cool!!! I'm going to be throwing the leg press back in tonight... :head::bb3:Queue the music sam! neeeee,.... Sing along now everyone:
I'm a lumberjack and I'm OK, I...
OK I'm done d-man
Legs tonight baby! I'll join ya!
Hg
Hoomgar
Well-known member
Not sure what to mix up for me. It's a serious concern. I think it may just end up being high rep leg ex and leg curls with some calf raises? Not sure what else I can do right now? Squatting and stuff is out for now
Lay it down hard for me bro. Someone needs to get paid.
Hg