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Dual Log, Anabolic Algorithm Stack (sponsored by MAN)

RegisterJr said:
Drew, this is the Prone Shrug that we are doing tomorrow.

Invalid Link Removed

Also, I will probably not do any WO Thursday, and move my back WO to Friday and just skip the extra Chest/HIIT day. Maybe I'll do some chest on Saturday....
Click to expand...

Fuks he sitting on? Is that a preacher bench?

I don't have a way to join the two for these. But I will figure something out. An incline bench may work.
 
drewsicle3210 said:
Fuks he sitting on? Is that a preacher bench?

I don't have a way to join the two for these. But I will figure something out. An incline bench may work.
Click to expand...

I thought that was an incline bench? That's what I used?

Also, that shoulder exercise is on an incline shoulder machine, but I'm facing the opposite direction.


________________

7/3/13
Shoulders/Triceps

Weight: 186.6 (sodium has been 10-12,000mg/day)

Pre:
-2x PR XT
-10g BCAA's mixed with water

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1
- 3.5-ish g Creatine

1:30 :
2 PR-XT w/ meal 4

4 pm:
2 PR-XT, post meal 5
_________________

Lower body stretches---

Treadmill W/U:
4.2x2

Upper Body Stretches---

Workout Log, one large super-set:

Cage Presses
Set 1 : 95x10
Set 2 : 95x9
Set 3 : 95x7
Set 4 : 85x8
Set 5 : 85x5
|
Dip Machine
Set 1 : 140x15
Set 2 : 150x15
Set 3 : 160x13
Set 4 : 170x10
Set 5 : 150x12
|
Prone Shrugs
Set 1 : 185x12

Set 2 : 205x8
Set 2 : 185x5

Set 4 : 185x10
Set 5 : 185x9
Set 6 : 135x23
|
Barbell Close Grip Bench Press
Set 1 : 145x10
Set 2 : 145x9
Set 3 : 135x9
Set 4 : 135x7
Set 5 : 115x12
|
Reverse Inclined ISO Shoulder Press; per arm
Set 1 : 55x6
Set 2 : 45x6
Set 3 : 35x10
Set 4 : 35x10
Set 5 : 55x8
|
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 80x14
Set 2 : 80x12
Set 3 : 80x10
Set 4 : 80x9
|
Notes
a) The Cage Presses felt a little awkward at first, but I like them. I need to get those sissy numbers up!

b)
Cals:
M-3300
T-3450
Today- 3260-3400 depending on dinner...

Proteins 270-300g
Carbs 290-370g
Fats 89-100g (110 today because I wanted peanuts).
 
Love the reverse incline shoulder press, it's great to throw that in there for something different, nice w/o!
 
wasme said:
Cage presses are great.. very challenging. What did you think of the prone shrugs?
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I really, really liked those. Almost felt similar to a Destroyer burn. I plan on packing some weight on those in the coming weeks!
 
pete8407 said:
Love the reverse incline shoulder press, it's great to throw that in there for something different, nice w/o!
Click to expand...

Yeah, I haven't done those in a while. Probably why they were challenging too. This is the first time in a while that I've done two different shoulder presses in the same day, and while SS'ing, I believe.

Thanks!
 
Thanks, brother!
 
I am going to be pushing today's workout due to some blood sugar issues. No, I am not diabetic.

I am off for the next 2 days, so I will be killing some iron. SLAYING THAT SH!T!!!!
 
drewsicle3210 said:
I am going to be pushing today's workout due to some blood sugar issues. No, I am not diabetic.

I am off for the next 2 days, so I will be killing some iron. SLAYING THAT SH!T!!!!
Click to expand...

I'm not familiar with what blood sugar issues do, exactly, but I hope all is ok.
There are plenty of days to make-up!
 
July 4th and this weekend will be huge meatfests. As far as blood sugar, I always have to scoop out a lot of the white bun; just enough to hold my burger or dog. Otherwise I get that coma feeling, no bueno!
 
Yeah man, no fun. I don't know ehat brings it on either. I had some carbs throughout the day, nothing ridiculous.
When i have that Diaphoretic feeling, sweating, pale, shaking, can't stand up. I was driving too so I had to got to the nearest gas station. I must have looked like a crackhead walking in the store. About 5 minutes after drinking some V8 fusion and eating a cinnamon bun I started feeling better. That sh!t was bananas. At first I thought I ingested too much PWO!!
 
wasme said:
Nice I never tought of doing that!
Click to expand...

When you scoop out the top of a burger bun, it doesn't squeeze all the good stuff down the side of the burger. You can pile stuff high and no mess. That's a Piston Honda trick, free of charge for you guys!
 
Piston Honda said:
When you scoop out the top of a burger bun, it doesn't squeeze all the good stuff down the side of the burger. You can pile stuff high and no mess. That's a Piston Honda trick, free of charge for you guys!
Click to expand...

You're a generous man
 
Piston Honda said:
When you scoop out the top of a burger bun, it doesn't squeeze all the good stuff down the side of the burger. You can pile stuff high and no mess. That's a Piston Honda trick, free of charge for you guys!
Click to expand...

A Piston Honda Burger on your dime? I'm in!
 
drewsicle3210 said:
Yeah man, no fun. I don't know ehat brings it on either. I had some carbs throughout the day, nothing ridiculous.
When i have that Diaphoretic feeling, sweating, pale, shaking, can't stand up. I was driving too so I had to got to the nearest gas station. I must have looked like a crackhead walking in the store. About 5 minutes after drinking some V8 fusion and eating a cinnamon bun I started feeling better. That sh!t was bananas. At first I thought I ingested too much PWO!!
Click to expand...

What brings this on? Lack of sugars during the day?
 
Pile high brothers, pile high!
 
I dosed all my PR-XT and NXT today.
Spent all day with the family having a blast!
Got home an hour ago and knocked out a circuit;
25 pushups, 10 pullups, 25 overhead presses (30# DB's), 25 leg lifts, 25 BW squats.
Repeat the circuit for 23 minutes. Pretty good workout.
Happy 4th!!!
 
drewsicle3210 said:
I dosed all my PR-XT and NXT today.
Spent all day with the family having a blast!
Got home an hour ago and knocked out a circuit;
25 pushups, 10 pullups, 25 overhead presses (30# DB's), 25 leg lifts, 25 BW squats.
Repeat the circuit for 23 minutes. Pretty good workout.
Happy 4th!!!
Click to expand...

Nice! That would put me in a coma after what I ate.
 
5 July 13

2 PR-XT @ 1000- fasted
1 scoop Gameday @ 1000

Gym time @ 1100

2 PR-XT @ 1230 with Shake- post w/o

Bam!

Barbell Bench Press 221.67
Set 1 : 155x12
Set 2 : 175x8
Set 3 : 175x8
|
Cage Presses 122.5
Set 1 : 65x12
Set 2 : 85x10
Set 3 : 105x5
|
Skull Crushers 107.67
Set 1 : 65x12
Set 2 : 85x8
Set 3 : 85x8
|
Push Up with Feet On An Exercise Ball 30
Set 1 : 30 Laps/Reps
Set 2 : 30 Laps/Reps
Set 3 : 21 Laps/Reps
|
Six-Ways 19
Set 1 : 15x8
Set 2 : 15x6
Set 3 : 15x6
|
Cable Triceps Pushdown 93.33
Set 1 : 70x9
Set 2 : 70x10
Set 3 : 60x10
|
Around the Worlds 28
Set 1 : 20x10
Set 2 : 20x12
Set 3 : 20x11
|
Delt Destroyers 33.33
Set 1 : 25x10
Set 2 : 25x8
Set 3 : 25x9
|
Cable Rope Overhead Triceps Extension 66.67
Set 1 : 50x10
Set 2 : 50x7
Set 3 : 50x9
|
Notes

3 Supersets= Chest, Shoulders, Triceps

And... I killed it.
 
wasme said:
Drew.. numbers are climbing bro.. definitely doing some work there buddy!
Click to expand...

Thanks bro, definitely went in motivated today. Brought my daughter to the gym today and she did all of the exercises that I did, obviously with little or no weight.
She kept me motivated
 
drewsicle3210 said:
Thanks bro, definitely went in motivated today. Brought my daughter to the gym today and she did all of the exercises that I did, obviously with little or no weight.
She kept me motivated
Click to expand...

Nice bro.. how old is your daughter.

Mine is 15. She has been going for 5-7km walks with me in the evenings as I am trying to do runs in the am as well walks in the pm, to lose some body fat through my pct. Good bonding time and she's now asking me to give her a routine as she goes to a gym as well. She is heavy into beach volleyball and rugby.
 
wasme said:
Nice bro.. how old is your daughter.

Mine is 15. She has been going for 5-7km walks with me in the evenings as I am trying to do runs in the am as well walks in the pm, to lose some body fat through my pct. Good bonding time and she's now asking me to give her a routine as she goes to a gym as well. She is heavy into beach volleyball and rugby.
Click to expand...

Nice. My daughter is 4, she'll be 5 next month. Trying to teach her some life skills with health and fitness. My other 2 daughters are 22 months and 4 months.
If You have any tips that can help me in the years to come, i would greatly appreciate them. I am scared ****less of losing these girls to drugs, crime, or pregnancy.
 
drewsicle3210 said:
Nice. My daughter is 4, she'll be 5 next month. Trying to teach her some life skills with health and fitness. My other 2 daughters are 22 months and 4 months.
If You have any tips that can help me in the years to come, i would greatly appreciate them. I am scared ****less of losing these girls to drugs, crime, or pregnancy.
Click to expand...

You are a ways off but always talk to your girls. Instill in them that no matter what they can come to you and trust you. As they get older and if they are inclined keep them busy with sports and then a student job (+ sports), not to mention school. A busy teen doesn't have the time to get into drugs, crime, etc. Yes it can still happen, but you reduce the odds.
 
drewsicle3210 said:
5 July 13

2 PR-XT @ 1000- fasted
1 scoop Gameday @ 1000

Gym time @ 1100

2 PR-XT @ 1230 with Shake- post w/o

Bam!

Barbell Bench Press 221.67
Set 1 : 155x12
Set 2 : 175x8
Set 3 : 175x8
|
Cage Presses 122.5
Set 1 : 65x12
Set 2 : 85x10
Set 3 : 105x5
|
Skull Crushers 107.67
Set 1 : 65x12
Set 2 : 85x8
Set 3 : 85x8
|
Push Up with Feet On An Exercise Ball 30
Set 1 : 30 Laps/Reps
Set 2 : 30 Laps/Reps
Set 3 : 21 Laps/Reps
|
Six-Ways 19
Set 1 : 15x8
Set 2 : 15x6
Set 3 : 15x6
|
Cable Triceps Pushdown 93.33
Set 1 : 70x9
Set 2 : 70x10
Set 3 : 60x10
|
Around the Worlds 28
Set 1 : 20x10
Set 2 : 20x12
Set 3 : 20x11
|
Delt Destroyers 33.33
Set 1 : 25x10
Set 2 : 25x8
Set 3 : 25x9
|
Cable Rope Overhead Triceps Extension 66.67
Set 1 : 50x10
Set 2 : 50x7
Set 3 : 50x9
|
Notes

3 Supersets= Chest, Shoulders, Triceps

And... I killed it.
Click to expand...

Nice work bro! Holy cow, that's two-a-days, all in one!!
 
wasme said:
You are a ways off but always talk to your girls. Instill in them that no matter what they can come to you and trust you. As they get older and if they are inclined keep them busy with sports and then a student job (+ sports), not to mention school. A busy teen doesn't have the time to get into drugs, crime, etc. Yes it can still happen, but you reduce the odds.
Click to expand...

Word on keeping teens busy! I'm thankful we don't have a girl(s). I know that's gotta be tough work!
 
7/5/13
Back/ Core

Weight: 187

Pre:
-2x PR XT
-10g BCAA's mixed with water

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1
- 2.5-ish g Creatine

1:30 :
2 PR-XT w/ meal 4

4 pm:
2 PR-XT, post meal 5
_________________

Lower body stretches---

Treadmill W/U:
4.2x2

Upper Body Stretches---

Workout Log, one large super-set:


Weighted BTH Pull-Ups; Strip Sets 49.5

Set 1 : 45x3 (PR)
Set 2 : 35x2
Set 3 : 25x2
Set 4 : 10x3
Set 5 : 1x2

Set 6 : 35x3
Set 7 : 25x2
Set 8 : 10x2
Set 9 : 1x2

Set 10 : 35x3
Set 11 : 25x2
Set 12 : 10x2
Set 13 : 1x2

Set 14 : 25x3
Set 15 : 10x2
Set 16 : 1x2
Set 17 : 1x6
|
Weighted Decline Crunch; Strip Sets 53.67

Set 1 : 35x16
Set 2 : 25x6
Set 3 : 1x10

Set 4 : 35x11
Set 5 : 25x5
Set 6 : 1x11

Set 7 : 35x10
Set 8 : 25x5
Set 9 : 1x4

Set 10 : 25x12
Set 11 : 1x8
|
One Arm Iso Lateral High Row 198

Set 1 : 135x14
Set 2 : 135x14
Set 3 : 135x12
Set 4 : 135x12
|
Plate Twist; Strip Sets


Set 1 : 35x30
Set 2 : 25x15
Set 3 : 10x15

Set 4 : 35x30
Set 5 : 25x6
Set 6 : 10x13

Set 7 : 35x17
Set 8 : 25x11
Set 9 : 10x15
Set 10 : 1x1

Set 11 : 25x16
Set 12 : 10x15
|
Reverse Grip, One Arm, ISO Lateral High Row 153

Set 1 : 135x4
Set 2 : 115x8
Set 3 : 100x11
Set 4 : 90x13
|
Notes
a) None, really. Diet sucked yesterday, of course. But, it was awesome burning calories in the gym. I'll try and drop sodium this weekend so I don't start the week weight >5lbs over my normal weight.
 
Side Note:

I'm going to attempt Martin Bashir's IF again, starting tomorrow. I've never tried it during a bulk. I was finally issued my own car, so the added irritability MAY be reduced.. we'll see.

If for any reason I have an issue hitting my calories or my attitude affects my at-home relations, then I won't go further with it. Just want to experiment a 'lil.
 
wasme said:
I have a daughter 15, daughter 20 and a step daughter 15... (also have son 18, and two step son 17/10)

...enough work? lol
Click to expand...

Oh...yes...
 
drewsicle3210 said:
I am going to hit this tomorrow.
Martin Berkhan bro, not bashir.

Are those iso lateral rows on a machine?
Click to expand...

Plates go on, so I'm not sure of the technical term. I wouldn't call it a machine.
 
Yeah, i looked it up. I don't know where to find one of those. I will check but don't think i am going to have one. What is a good alternate for that? Standard cable row?
 
I'm not sure which one You're talking about, but a close grip chin and close grip pull are similar. A machine would work.
 
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