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Dual Log, Anabolic Algorithm Stack (sponsored by MAN)

wasme said:
I am noticing that my shoulders are starting to get 'tired' from all the various pressing movements in my weekly routine. Might have to change it up. Gotta love the 6 ways and Arnold presses....
Click to expand...

My shoulders have always been a step behind everything else for me. I think I need to slow down and add some weight next time...
 
drewsicle3210 said:
2 PR-XT @ 0830, 2 pre- workout at 15:30, and 2 post workout @ 17:30

Delt Destroyers 33.33
Set 1 : 20x15
Set 2 : 20x12
Set 3 : 25x10
|
BB Shovels 60
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10
|
Six-Ways 20
Set 1 : 10x10
Set 2 : 10x12
Set 3 : 15x10
|
Weighted Decline Crunch 70
Set 1 : 35x30
Set 2 : 35x30
Set 3 : 35x30
|
Alternate Standing Arnold Press 61.67
Set 1 : 50x7
Set 2 : 45x9
Set 3 : 45x6
|
Notes
1. I have noticed an increase in acne on my head, shoulders, and back.
2. I had such a ridiculous pump in the gym, I could almost see myself getting swollen! Seriously, sick friggin pump.
3. Staying hungry, gaining mass,

People are noticing!! I have been asked/commented to that they want whatever it is that I am taking.
So what do I say?? The Anabolic Algorythm Stack by MAN!
I am looking forward to starting Nolvadren XT next week.

Booooooommmmm!
Click to expand...

Ha! Nice workout, bro. Dang, you killed it!! Glad to see your intensity is back!
 
06/27/13
Shoulders/Core

Weight: 184.2

Pre:
-2x PR XT

-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water

Post:
Fudez

1:30 :
2 PR-XT w/ meal 3

4 pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
4.2x2, 7.5x1

Upper Body Stretches---

Workout Log, one super-set:

Delt Destroyers 68
Set 1 : 40x15
Set 2 : 11x15

Set 3 : 40x19
Set 4 : 11x10

Set 5 : 40x21
Set 6 : 10x10

Set 7 : 40x15
Set 8 : 10x14
|
BB Shovels 63.33
Set 1 : 50x8
Set 2 : 50x8
Set 3 : 25x15
|
Dumbbell Side Bend 112
Set 1 : 70x12
Set 2 : 80x12
Set 3 : 80x12
|
Six-Ways 12.33
Set 1 : 10x6
Set 2 : 6x4
Set 3 : 5x13
Set 4 : 10x7
|
Weighted Decline Crunch 50.17
Set 1 : 35x13
Set 2 : 25x5
Set 3 : 1x8

Set 4 : 35x9
Set 5 : 25x5
Set 6 : 1x14

Set 7 : 25x12
Set 8 : 1x11

Set 9 : 25x10
Set 10 : 1x8
|
Alternate Standing Arnold Press 44.33
Set 1 : 35x8
Set 2 : 31x8
Set 3 : 25x8
|
Medicine Ball Slams 23.33
Set 1 : 10x30
Set 2 : 10x36
Set 3 : 10x40
Set 4 : 10x30
|
 
On the decline crunches I keep my hands (w/ plate) pointed up at the ceiling the whole time. I may have been able to do more but I got a good shoulder burn too. The next time I do them, if not on a shoulder day, I'll hold the weight close to my chest and see if that hits my abs a little more.
 
RegisterJr said:
06/27/13
Shoulders/Core

Weight: 184.2

Pre:
-2x PR XT

-1 scoop PumpX3

Intra:
-10g BCAA's mixed with water

Post:
Fudez

1:30 :
2 PR-XT w/ meal 3

4 pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
4.2x2, 7.5x1

Upper Body Stretches---

Workout Log, one super-set:

Delt Destroyers 68
Set 1 : 40x15
Set 2 : 11x15

Set 3 : 40x19
Set 4 : 11x10

Set 5 : 40x21
Set 6 : 10x10

Set 7 : 40x15
Set 8 : 10x14
|
BB Shovels 63.33
Set 1 : 50x8
Set 2 : 50x8
Set 3 : 25x15
|
Dumbbell Side Bend 112
Set 1 : 70x12
Set 2 : 80x12
Set 3 : 80x12
|
Six-Ways 12.33
Set 1 : 10x6
Set 2 : 6x4
Set 3 : 5x13
Set 4 : 10x7
|
Weighted Decline Crunch 50.17
Set 1 : 35x13
Set 2 : 25x5
Set 3 : 1x8

Set 4 : 35x9
Set 5 : 25x5
Set 6 : 1x14

Set 7 : 25x12
Set 8 : 1x11

Set 9 : 25x10
Set 10 : 1x8
|
Alternate Standing Arnold Press 44.33
Set 1 : 35x8
Set 2 : 31x8
Set 3 : 25x8
|
Medicine Ball Slams 23.33
Set 1 : 10x30
Set 2 : 10x36
Set 3 : 10x40
Set 4 : 10x30
|
Click to expand...

Great workout bro dilly-o!!
 
06/28/13
Biceps/Triceps

Weight: 182.4

Pre:
-2x PR XT

- 1/2 scoop GAMEDAY by MAN

Intra:
-10g BCAA's mixed with water
- 2.5g Creatine

Post:
Fudez

1:30 :
2 PR-XT w/ meal 3

4 pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
4.2x2

Upper Body Stretches---

Workout Log, one super-set:
________________
Cross Body Hammer Curl 53.33

Set 1 : 40x10
Set 2 : 40x8

Set 3 : 35x8
Set 3 : 30x3

|
Skull Crushers 133.33

Set 1 : 100x10
Set 2 : 100x8
Set 3 : 80x12

|
Close Grip Preacher Curl 93.33

Set 1 : 70x10
Set 2 : 70x8
Set 3 : 60x8

|
Leaning reverse extension burnouts* 37.58

**Alternating, palm fwd, palm back, etc. on each rep.

Set 1 : 27.5x11
Set 1 : 25x3
Set 1 : 22.5x3
Set 1 : 20x3
Set 1 : 17.5x3
Set 1 : 15x3

Set 2 : 25x8
Set 2 : 20x4
Set 2 : 15x4

Set 3 : 25x8
Set 3 : 17.5x4
Set 3 : 10x6
|
Dumbbell Flexor Incline Curl 50.67

Set 1 : 40x8
Set 2 : 35x8
Set 3 : 35x10

|
High Pulley Overhead Rope Tricep Extension 164

Set 1 : 120x11
Set 2 : 120x10
Set 3 : 110x13
|

Yoga Stretches

Notes

a) I really liked the Gameday. It was hard to spoon-mix, but it's possible that I did not use the right amount of water (approx 10oz). I'll check the directions and mix it in my shaker if needed. The taste was smooth, and not too sweet (which is what I prefer).

b) I felt great today. So pumped an vascular. I LOVE working my arms! I probably could have gotten in one more set of each, or at least a few of them, but I wanted to race home and get a few minutes in of cuddling with my wife. ;)

b) Hungrier than heck. I'm only at 1700 calories so far and I am out of food. I will try to not get any junk, but we'll see.
 
Impressive bro. You amaze me daily with your consistency and dedication. I just can't motivate myself to wake up early enough to workout before work. But as long as I get in there and do my best.
 
Friday, Week 4, Day 5

Weight - 185 (+8)

Length- :)

2 PR-XT @ 0900 with breakfast

2 PR-XT @ 15:27 with Pre-workout

1/2 scoop of GAMEDAY @ 15:27

About to hit the gym for bi's and tri's. I may even do a run. I haven't been getting enough cardio in lately.

Just found out that this Ranger Class is going to be doing a ruck march retest on Sunday moring at 0200. This has never been done in the history of Ranger School, and most likely will never be repeated. We had 19 heat casualties on wednesday night, 5 of those being strokes. 3 of those guys are still in the ICU. Even at 0200 in the morning, there will still be more heat injuries. Hopefully nobody gets seriously hurt.
Fort Wainwright in ALASKA, sent 30 guys down here to go to Ranger School. They flew down the same day they in-processed, and the Ranger Physical Fitness Test was the next day. They had no time to get acclimated to this heat and humidity. They are the main ones going down. And the same goes for the guys from Fort Drum and Fort Lewis (New York, Washington State).

They should have come down 3-4 weeks early to acclimate properly. I hope their command is learning from this.
 
drewsicle3210 said:
Impressive bro. You amaze me daily with your consistency and dedication. I just can't motivate myself to wake up early enough to workout before work. But as long as I get in there and do my best.
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It's tough getting up sometimes, but between family chores and the little'n starting football practice; I wouldn't go at all.
 
drewsicle3210 said:
Friday, Week 4, Day 5

Weight - 185 (+8)

Length- :)

2 PR-XT @ 0900 with breakfast

2 PR-XT @ 15:27 with Pre-workout

1/2 scoop of GAMEDAY @ 15:27

About to hit the gym for bi's and tri's. I may even do a run. I haven't been getting enough cardio in lately.

Just found out that this Ranger Class is going to be doing a ruck march retest on Sunday moring at 0200. This has never been done in the history of Ranger School, and most likely will never be repeated. We had 19 heat casualties on wednesday night, 5 of those being strokes. 3 of those guys are still in the ICU. Even at 0200 in the morning, there will still be more heat injuries. Hopefully nobody gets seriously hurt.
Fort Wainwright in ALASKA, sent 30 guys down here to go to Ranger School. They flew down the same day they in-processed, and the Ranger Physical Fitness Test was the next day. They had no time to get acclimated to this heat and humidity. They are the main ones going down. And the same goes for the guys from Fort Drum and Fort Lewis (New York, Washington State).

They should have come down 3-4 weeks early to acclimate properly. I hope their command is learning from this.
Click to expand...

Damn!
 
Wooo hoooo!!!

Here it is gents!! Talk about a PUMP!
This GAMEDAY is fukkin legit!


Cross Body Hammer Curl 55.5
Set 1 : 35x13
Set 2 : 35x10
Set 3 : 40x9
Set 4 : 45x7
|
Skull Crushers 116.17
Set 1 : 65x17
Set 2 : 75x12
Set 3 : 75x14
Set 4 : 85x11
|
Close Grip Preacher Curl 88.83 Set 1 : 55x13
Set 2 : 55x12
Set 3 : 65x10
Set 4 : 65x11
|
Leaning reverse extension burnouts 33.33
Set 1 : 20x10
Set 2 : 20x12
Set 3 : 25x10
Set 4 : 25x10
|
Dumbbell Flexor Incline Curl 39
Set 1 : 25x10
Set 2 : 25x11
Set 3 : 25x9
Set 4 : 30x9
|
High Pulley Overhead Rope Tricep Extension 68.33
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x11
Set 4 : 50x10
|
Notes
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Nice work, brother! Damn, you showed me up today!
 
drewsicle3210 said:
Bed time!!
Stayed up too late, but I have no wake up time tomorrow, and the gym doesn't open till 0900, so I am good!
Click to expand...

Get up and kill it bro!
 
Weighed in this AM at 181.8

My calories have been 3400-3500/training day, 230+p/200+c/<90f. "I" am seeing gains, and feel like I'm also losing BF, which is my goal.

I haven't noticed any new side affects. Still hungry, irritable when I don't have food and people are being ignorant, and possibly enhanced breaking out? I always break out a little in the summer because I sweat a lot, so that may be unrelated.

Pro's: Looking in the mirror(!!), I feel like I'm pushing through to maximum reps on every exercise. Yeah, my shoulders have not come through as much, but I destroy that accessory muscle on every other upper body day. They just need more time, IMO. But I'm hitting PR's. Sure, PWO's get some credit too.

Also, libido. ;)

_________

Gonna finish my coffee and making cheese grits, then it's time to measure and take 1mo photos. I still have gut, so don't judge!
 
RegisterJr said:
Weighed in this AM at 181.8

My calories have been 3400-3500/training day, 230+p/200+c/<90f. "I" am seeing gains, and feel like I'm also losing BF, which is my goal.

I haven't noticed any new side affects. Still hungry, irritable when I don't have food and people are being ignorant, and possibly enhanced breaking out? I always break out a little in the summer because I sweat a lot, so that may be unrelated.

Pro's: Looking in the mirror(!!), I feel like I'm pushing through to maximum reps on every exercise. Yeah, my shoulders have not come through as much, but I destroy that accessory muscle on every other upper body day. They just need more time, IMO. But I'm hitting PR's. Sure, PWO's get some credit too.

Also, libido. ;)

_________

Gonna finish my coffee and making cheese grits, then it's time to measure and take 1mo photos. I still have gut, so don't judge!
Click to expand...

Tom.... you are kicking ASS brother!!! Everyone here knows you work as hard or harder than anyone else, your progress speaks for itself
 
cswalczakny said:
Tom.... you are kicking ASS brother!!! Everyone here knows you work as hard or harder than anyone else, your progress speaks for itself
Click to expand...

Thanks bro, that means a lot!
 
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Hmm... I am down on everything except chest. Chest stayed the same. But, I think some of that is fat loss, and I think i look a little more vascular. I lost 1/2" in the waist, but fractions less in other places. I'm pleased with the first 26 days!

Here are my noodz!

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I will get some pics posted tomorrow when the wife is back to take them.
My diet has been less than par, and I haven't had the intensity that I should have lately.
But, the problems are identified an will be rectified! Time to tear some muscle tissue and GROW.
 
RegisterJr said:
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Hmm... I am down on everything except chest. Chest stayed the same. But, I think some of that is fat loss, and I think i look a little more vascular. I lost 1/2" in the waist, but fractions less in other places. I'm pleased with the first 26 days!

Here are my noodz!

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Click to expand...

Looking ripped brother!
Un-fukking-believable when you compare with your before photos.
That transformation is enough to motivate anybody!
 
drewsicle3210 said:
Looking ripped brother! Un-fukking-believable when you compare with your before photos. That transformation is enough to motivate anybody!
Click to expand...
Thanks bro! Yeah, I saw my pictures today from February when I posted them on Facebook. Dang, I was a lard. _________Man, we all go though down times. Especially when you have medical stuff going on. You'll be back to it, and one day help me through a tough time!
 
wasme said:
You should try to put a before and after... side by side on here..
Click to expand...

From the start of this log, or from my lardness?
 
drewsicle3210 said:
Lets do from the 'beginning'...
You can do from start to finish of this log at the end of this log.
Click to expand...

Word. I did the best I could on my phone while my wife played 400 questions...
 
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wasme said:
Impressive man. Your brother was correct, very motivational!
Click to expand...

Thanks, man! It's compliments like these that push me!
 
Today is going to be great!! The family comes back today.

So.. No heat injuries during the road march retest this morning. They only did 6 miles and had extra time to do it. I don't understand the point of this at all.
There is definitely some animosity towards these guys, from the other students who passed all the events the first time around, and from the Ranger Instructors (RI).
The RI's reportedly told the other students to 'peer' the retesters out.
Each phase there are peer reviews that can drop you from the course if the other students think you are a douche bag.
I don't foresee any of the 70 ruck retesters making it through Darby this class. But, they will recycle and not have to repeat RAP week, so they are still better off than they would have been.
My theory on why this happened is that the students home units spend money to send them to schools. Rather than waste the money and send them all back as failures, they gave them another shot. I could be wrong of course.
 
Other than the politics, it sounds mostly stress free for that night. Hey, any chance I could get in for a go-round? :)
 
Upping my carbs a little this week. Gonna stay at the same calorie level though. Going to slowly try for 250-350 carbs...
 
drewsicle3210 said:
Trying to increase energy for your workouts?
My carbs have been very heavy and I have lots of bloat to show for it
Click to expand...

Not necessarily. I just think, and have been told by some, that my carbs at 175-200g are a little low for bulking.
 
You could probably do 250 carbs no problem; slow and steady from there.
 
Where else can you go and be told to eat MORE carbs?! Sweet!

Leg day, drewsicle3210. Kill it!
 
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