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Dual Log, Anabolic Algorithm Stack (sponsored by MAN)

Usual doses at usual times.
I downed 1/4 scoop of Gameday and did 8 sets of Bi's and Tri's.
i have to work on some chores for the wife.
I was going to do a run, but it is pouring. If the rain quits before 2200, I am going to do it.
 
hvactech said:
My yard is literally 2' tall with grass
Click to expand...

You better get on that shiz!

My hoa has landscapers come so I don't have to mow my lawn ever. Its nice
 
hvactech said:
Ehh i hate cutting wet grass
Click to expand...

Cuts the grass all fukked up and you get too much moisture in the air intake. I try to avoid it at all costs. Unfortunately when your grass gets that overgrown, it stays wet and soggy underneath for 3-4 days after the last rain.
 
drewsicle3210 said:
Cuts the grass all fukked up and you get too much moisture in the air intake. I try to avoid it at all costs. Unfortunately when your grass gets that overgrown, it stays wet and soggy underneath for 3-4 days after the last rain.
Click to expand...

And we all know that excess moisture in the crown promotes grey leaf spotting
 
hvactech said:
Ehh i hate cutting wet grass
Click to expand...

What you don't like big brown clumps? The bright side is that it kills all the rest if the grass and you don't have to mow anymore
 
drewsicle3210 said:
I have no idea what you are referring to. :)
Srs.
Click to expand...

Leaf spotting is a disease that attaches to the grass blade when it stays moist for a long period of time, the blade turns brown and dries out. Usually happens in small patches through out yard
 
Sub'd for lawn n' garden talk!
 
Finally got the kids to bed, re-organized the garage today and threw out ALOT of stuff. 3.5 hours of blood, sweat, and spiders.
Tomorrow is legs and legs, but i may add some running and/or deads to it.
 
drewsicle3210 said:
Finally got the kids to bed, re-organized the garage today and threw out ALOT of stuff. 3.5 hours of blood, sweat, and spiders.
Tomorrow is legs and legs, but i may add some running and/or deads to it.
Click to expand...

Shhh!! Don't let Mischelle hear you! My garage needs a good half-day also.

I'm excited to go kill some legs today! It'll be my last leg day for at least 15 days. :(
 
wasme said:
How come no legs for 15 days?
Click to expand...

I leave Friday flyer work for my scallop-snorkeling-fest and am on vacation for ten days, with the exception of one day that I have to come back and work because I was short of taking that day off by 4 min's. I will work something out that day I come back, but I'm not sure what.
 
I did get my workout in, I just raced all day yesterday preparing for the vacation.

___________
YESTERDAY

7/15/12
Legs

Pre:
-2x PR XT
-10g BCAA's mixed with water
-2.5g Creatine

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1

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:

________________

Barbell Squat

W/U Set 1 : 135x3
Set 2 : 225x10
Set 3 : 275x10
Set 4 : 275x10
Set 5 : 275x8
Set 6 : 225x12
Set 7 : 225x13
|
One Leg Extension 160

Set 1 : 120x9
Set 2 : 120x10
Set 3 : 120x9
Set 4 : 100x10
Set 5 : 110x9
Set 6 : 70x16
|
Leaning Calf Raises (pad at lower back).

Set 1 : 580x18 (toes straight)
Set 2 : 580x20 (toes inward)
Set 3 : 580x18 (outward)
Set 4 : 580x21 (s)
Set 5 : 580x18 (in)
Set 6 : 400x29 (s)
|
Standing Leg Curl

Set 1 : 140x7
Set 2 : 140x9
Set 3 : 140x9
Set 4 : 120x10
Set 5 : 130x10
|
Notes

a) I felt like I could've hit a PR on squats but I felt a little shaky on set one, and after doing extensions and curl I didn't want to test my legs. Yes, I was being a vagina.
 
No workout yesterday because of a PT test this morning. I had fully intended on doing the run, but I was not allowed to. I have to get cleared by the surgeon first.
The events that I did do, I did pretty good. 64 Pushups (that were counted) and 80 situps. Ran out of time on the situps so I was 2 short of max. 11 shy of max on pushups. I did, however, execute more than enough pushups, but I guess my form was off on some of them.

Moving on, Going to hit the gym at 1130-1200 to do today's workout. I will make up yesterdays workout on Saturday.
 
drewsicle3210 said:
No workout yesterday because of a PT test this morning. I had fully intended on doing the run, but I was not allowed to. I have to get cleared by the surgeon first.
The events that I did do, I did pretty good. 64 Pushups (that were counted) and 80 situps. Ran out of time on the situps so I was 2 short of max. 11 shy of max on pushups. I did, however, execute more than enough pushups, but I guess my form was off on some of them.

Moving on, Going to hit the gym at 1130-1200 to do today's workout. I will make up yesterdays workout on Saturday.
Click to expand...

Congrats on your test results bro..
 
16 July 13

Weight- 190.3

2 PR-XT @ 0345 with peanut butter sandwich

2 Nolvadren XT @ 0600 after PT test

2 PR-XT @ 1430 pre-workout
1 scoop Gameday @ 1430

2 PR-XT 1630 post workout shake

Shoulders and Triceps

Cage Presses 140
Set 1 : 115x6
Set 2 : 95x10
Set 3 : 105x10
Set 4 : 115x6
|
Leaning reverse extension burnouts 33.33
Set 1 : 25x10
Set 2 : 25x8
Set 3 : 25x6
Set 4 : 20x10
|
Decline ISO Press; per arm 112 ??
Set 1 : 45x20
Set 2 : 80x12
Set 3 : 80x12
|
Weighted Tricep Dips 39.67
Set 1 : 35x4
Set 2 : 0x6
Set 3 : 25x8
Set 4 : 0x5
Set 5 : 35x4
Set 6 : 25x4
Set 7 : 0x4
|
Six-Ways 19.5
Set 1 : 15x9
Set 2 : 10x10
Set 3 : 15x4
Set 4 : 10x5
|
High Pulley Overhead Tricep Extension 80
Set 1 : 50x15
Set 2 : 60x10
Set 3 : 60x10
|
Notes
1. Pretty decent workout. Great pump, super vascular.
2. These were paired in order to make 3 supersets. It is not pissible most day to superset the whole routine. Too many people and very small gym.
3. I don't have that reverse iso shoulder press machine at my gym, so i used that other one, which is a chest and tricep machine.
4. Getting tired of not having so many different pieces of equipment. I might try to start going to the big gym at 0430, and that would give me a strict 60 minutes to do my workout, maybe 1 hour an 15 minutes.
****ty.
 
drewsicle3210 said:
16 July 13

Weight- 190.3

1. Pretty decent workout. Great pump, super vascular.
2. These were paired in order to make 3 supersets. It is not pissible most day to superset the whole routine. Too many people and very small gym.
3. I don't have that reverse iso shoulder press machine at my gym, so i used that other one, which is a chest and tricep machine.
4. Getting tired of not having so many different pieces of equipment. I might try to start going to the big gym at 0430, and that would give me a strict 60 minutes to do my workout, maybe 1 hour an 15 minutes.
****ty.
Click to expand...

Nice work, brother! I still can't get right on those 6-ways. My shoulders are, by far, my weakest muscle. Too much neglect in the previous years.

I do my workouts in about an hour to 1:15:00. It doesn't give much rest time, but I'm guaranteed to hit failure!

Yes, your gym sucks.
 
7/16/12
Shoulders/Triceps

Pre:
-2x PR XT
-10g BCAA's mixed with water
-2.5g Creatine

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1

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

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

Lower body stretches---

Treadmill W/U:
4x1, 7.5x1

Upper Body Stretches---

Cage Presses 133

Set 1 : 95x12
Set 2 : 115x2
Set 3 : 95x4
Set 4 : 85x10
Set 5 : 65x10 (behind the head/slow neg)
|
Leaning reverse extension burnouts, alternating direction of the palm

**(Don't know what the actual weight is on this machine. I'll try and use one that has poundage next time)

Set 1 : 27.5x8
Set 2 : 20x5
Set 3 : 15x5

Set 4 : 27.5x5
Set 5 : 20x4
Set 6 : 15x4
Set 7 : 10x4

Set 8 : 22.5x7
Set 9 : 17.5x4
Set 10 : 10x4
Set 11 : 0x0

Set 12 : 15x8
Set 13 : 10x10
|
Medicine Ball Slams 28.5

Set 1 : 15x27
Set 2 : 15x25
Set 3 : 15x23
|
Reverse Inclined ISO Shoulder Press; per arm 65

Set 1 : 50x8
Set 2 : 50x7
Set 3 : 40x10
Set 4 : 50x9
|
Weighted Tricep Dips 50.17

Set 1 : 35x13
Set 2 : 1x7

Set 3 : 35x11
Set 4 : 1x10

Set 5 : 35x10
Set 6 : 1x10

Set 7 : 1x16
|
Six-Ways 16
Set 1 : 15x2
Set 1 : 10x6
Set 1 : 5x2

Set 4 : 10x6
Set 4 : 5x4
|
Dumbbell Side Bend 120

Set 1 : 80x15
Set 2 : 80x10
Set 3 : 60x16
|
High Pulley Overhead Tricep Extension 168

Set 1 : 120x12
Set 2 : 120x12
Set 3 : 120x11
Set 4 : 90x13
|

|
Notes
 
RegisterJr said:
7/16/12
Shoulders/Triceps

Pre:
-2x PR XT
-10g BCAA's mixed with water
-2.5g Creatine

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1

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

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

Lower body stretches---

Treadmill W/U:
4x1, 7.5x1

Upper Body Stretches---

Cage Presses 133

Set 1 : 95x12
Set 2 : 115x2
Set 3 : 95x4
Set 4 : 85x10
Set 5 : 65x10 (behind the head/slow neg)
|
Leaning reverse extension burnouts, alternating direction of the palm

**(Don't know what the actual weight is on this machine. I'll try and use one that has poundage next time)

Set 1 : 27.5x8
Set 2 : 20x5
Set 3 : 15x5

Set 4 : 27.5x5
Set 5 : 20x4
Set 6 : 15x4
Set 7 : 10x4

Set 8 : 22.5x7
Set 9 : 17.5x4
Set 10 : 10x4
Set 11 : 0x0

Set 12 : 15x8
Set 13 : 10x10
|
Medicine Ball Slams 28.5

Set 1 : 15x27
Set 2 : 15x25
Set 3 : 15x23
|
Reverse Inclined ISO Shoulder Press; per arm 65

Set 1 : 50x8
Set 2 : 50x7
Set 3 : 40x10
Set 4 : 50x9
|
Weighted Tricep Dips 50.17

Set 1 : 35x13
Set 2 : 1x7

Set 3 : 35x11
Set 4 : 1x10

Set 5 : 35x10
Set 6 : 1x10

Set 7 : 1x16
|
Six-Ways 16
Set 1 : 15x2
Set 1 : 10x6
Set 1 : 5x2

Set 4 : 10x6
Set 4 : 5x4
|
Dumbbell Side Bend 120

Set 1 : 80x15
Set 2 : 80x10
Set 3 : 60x16
|
High Pulley Overhead Tricep Extension 168

Set 1 : 120x12
Set 2 : 120x12
Set 3 : 120x11
Set 4 : 90x13
|

|
Notes
Click to expand...

Woo hoo!! Volume!!!
 
17 July 13

2 PR-XT @ 0400
1/2 scoop Gameday and 1 scoop Endurance @ 0400

2 PR-XT @ 0600
2 Nolvadren XT @ 0600
(With post workout shake)

Close-Grip Front Lat Pulldown 186.67
Set 1 : 100x12
Set 2 : 120x11
Set 3 : 140x10
Set 4 : 140x10
|
Body Row N/A
Set 1 : 0x12
Set 2 : 0x11
Set 3 : 0x10
Set 4 : 0x10
|
Lawnmowers 106.67
Set 1 : 70x10
Set 2 : 75x10
Set 3 : 80x10
Set 4 : 80x10
|
Cross Body Hammer Curl 54
Set 1 : 40x9
Set 2 : 45x6
Set 3 : 40x8
Set 4 : 35x11
|
Notes
1. For some reason I was totally smoked after these. I had weighted pull-ups, ez bar curls, dead lifts, and chin ups on the schedule, but I had nothing left to give.
2. Paired in order as SSs.
3. Overall, nice workout. I have some pretty bad hip joint pain today. I don't really know where it came from. Maybe the lawnmowers.
 
wasme said:
That's a lot of volume for an hour.. rest period 30-45 seconds? Nice...
Click to expand...

Roughly. Whatever time it takes to move from one to another. I try not pause longer than that unless I feel nauseous, and that usually only happens during squats or dead lifts.

Thanks!
 
drewsicle3210 said:
17 July 13

2 PR-XT @ 0400
1/2 scoop Gameday and 1 scoop Endurance @ 0400

2 PR-XT @ 0600
2 Nolvadren XT @ 0600
(With post workout shake)

Close-Grip Front Lat Pulldown 186.67
Set 1 : 100x12
Set 2 : 120x11
Set 3 : 140x10
Set 4 : 140x10
|
Body Row N/A
Set 1 : 0x12
Set 2 : 0x11
Set 3 : 0x10
Set 4 : 0x10
|
Lawnmowers 106.67
Set 1 : 70x10
Set 2 : 75x10
Set 3 : 80x10
Set 4 : 80x10
|
Cross Body Hammer Curl 54
Set 1 : 40x9
Set 2 : 45x6
Set 3 : 40x8
Set 4 : 35x11
|
Notes
1. For some reason I was totally smoked after these. I had weighted pull-ups, ez bar curls, dead lifts, and chin ups on the schedule, but I had nothing left to give.
2. Paired in order as SSs.
3. Overall, nice workout. I have some pretty bad hip joint pain today. I don't really know where it came from. Maybe the lawnmowers.
Click to expand...

Nice work, Bro!

Hmm. I wonder if there is a way to them without the hip pain....
 
YESTERDAY

7/17/12
Back/Biceps

Pre:
-2x PR XT
-10g BCAA's mixed with water
-2.5g Creatine

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1

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

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

Lower body stretches---

Treadmill W/U:
4x1, 7.5x1

Upper Body Stretches---

All one large super-set:

__________

One Arm Iso Lateral High Row 228

Set 1 : 135x15
Set 2 : 180x8
Set 3 : 160x10
Set 4 : 135x12

Set 5 : 135x11
Set 5 : 90x9
Set 5 : 45x15
|
Body Row 1.53

Set 1 : 1x12
Set 2 : 1x16
Set 3 : 1x13
Set 4 : 1x11
Set 5 : 1x12
|
Lawnmowers 123.33

Set 1 : 100x7
Set 2 : 90x11
Set 3 : 85x10
Set 4 : 80x10
|
Cross Body Hammer Curl 53.33

Set 1 : 40x10
Set 2 : 40x10
Set 3 : 35x10
Set 4 : 30x10
|
Weighted BTH Pull-Ups 48

Set 1 : 45x2
Set 2 : 35x2
Set 3 : 25x1
Set 4 : 0x6

Set 5 : 35x3
Set 6 : 25x2
Set 7 : 0x5

Set 8 : 0x5

Set 9 : 0x5
|
EZ Bar Close Grip Curl 117

Set 1 : 70x15

Set 2 : 90x9
Set 2 : 50x10

Set 3 : 90x8
Set 3 : 50x10

Set 4 : 90x7
Set 4 : 50x10
|
Notes
________________________

TODAY
7/18/13

Same pre, intra, and post routine.

Again, one large super-set:

Bent Arm Dumbbell Pullover 99.67

Set 1 : 65x16
Set 2 : 65x13
Set 3 : 65x12
Set 4 : 65x12
Set 5 : 65x11
|
Decline Ab Reach 63

Set 1 : 45x12
Set 2 : 25x9
Set 3 : 0x8
----
Set 4 : 45x8
Set 5 : 25x8
Set 6 : 0x3
----
Set 7 : 25x11
Set 8 : 0x5
----
Set 9 : 25x13
Set 10 : 0x7
|
Barbell Bench Press 302.5

Set 1 : 275x3
Set 2 : 255x4
Set 3 : 225x7
Set 4 : 205x6
Set 5 : 155x10
|
Around the Worlds 26.67

Set 1 : 20x10
Set 2 : 20x8
Set 3 : 15x10
Set 4 : 15x10
Set 5 : 15x10
|
Plate Twist 84

Set 1 : 35x42
Set 2 : 25x11
Set 3 : 10x16
----
Set 4 : 35x22
Set 5 : 25x13
Set 6 : 10x6
Set 7 : 0x4
----
Set 8 : 25x33
Set 9 : 10x22
Set 10 : 0x6
----
Set 11 : 25x32
Set 12 : 10x19
Set 13 : 0x6
|
Butterfly

Set 1 : 175x13
Set 2 : 205x11
Set 3 : 205x12
Set 4 : 220x10
Set 5 : 220x8
|
Notes
 
RegisterJr said:
YESTERDAY

7/17/12
Back/Biceps

Pre:
-2x PR XT
-10g BCAA's mixed with water
-2.5g Creatine

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1

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

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

Lower body stretches---

Treadmill W/U:
4x1, 7.5x1

Upper Body Stretches---

All one large super-set:

__________

One Arm Iso Lateral High Row 228

Set 1 : 135x15
Set 2 : 180x8
Set 3 : 160x10
Set 4 : 135x12

Set 5 : 135x11
Set 5 : 90x9
Set 5 : 45x15
|
Body Row 1.53

Set 1 : 1x12
Set 2 : 1x16
Set 3 : 1x13
Set 4 : 1x11
Set 5 : 1x12
|
Lawnmowers 123.33

Set 1 : 100x7
Set 2 : 90x11
Set 3 : 85x10
Set 4 : 80x10
|
Cross Body Hammer Curl 53.33

Set 1 : 40x10
Set 2 : 40x10
Set 3 : 35x10
Set 4 : 30x10
|
Weighted BTH Pull-Ups 48

Set 1 : 45x2
Set 2 : 35x2
Set 3 : 25x1
Set 4 : 0x6

Set 5 : 35x3
Set 6 : 25x2
Set 7 : 0x5

Set 8 : 0x5

Set 9 : 0x5
|
EZ Bar Close Grip Curl 117

Set 1 : 70x15

Set 2 : 90x9
Set 2 : 50x10

Set 3 : 90x8
Set 3 : 50x10

Set 4 : 90x7
Set 4 : 50x10
|
Notes
________________________

TODAY
7/18/13

Same pre, intra, and post routine.

Again, one large super-set:

Bent Arm Dumbbell Pullover 99.67

Set 1 : 65x16
Set 2 : 65x13
Set 3 : 65x12
Set 4 : 65x12
Set 5 : 65x11
|
Decline Ab Reach 63

Set 1 : 45x12
Set 2 : 25x9
Set 3 : 0x8
----
Set 4 : 45x8
Set 5 : 25x8
Set 6 : 0x3
----
Set 7 : 25x11
Set 8 : 0x5
----
Set 9 : 25x13
Set 10 : 0x7
|
Barbell Bench Press 302.5

Set 1 : 275x3
Set 2 : 255x4
Set 3 : 225x7
Set 4 : 205x6
Set 5 : 155x10
|
Around the Worlds 26.67

Set 1 : 20x10
Set 2 : 20x8
Set 3 : 15x10
Set 4 : 15x10
Set 5 : 15x10
|
Plate Twist 84

Set 1 : 35x42
Set 2 : 25x11
Set 3 : 10x16
----
Set 4 : 35x22
Set 5 : 25x13
Set 6 : 10x6
Set 7 : 0x4
----
Set 8 : 25x33
Set 9 : 10x22
Set 10 : 0x6
----
Set 11 : 25x32
Set 12 : 10x19
Set 13 : 0x6
|
Butterfly

Set 1 : 175x13
Set 2 : 205x11
Set 3 : 205x12
Set 4 : 220x10
Set 5 : 220x8
|
Notes
Click to expand...

Holy cow!! Great stuff. Upping the bar, I see. I see your volume, and I am going to raise you
 
Today we are celebrating my wife's birthday, because I am off of work the rest of the week. I dropped the ball, was supposed to get up at 0500 an hit the gym, but i slept through. She won't let me go today, but I can execute these exercises at home. Luckily I have the appropriate equipment for it.

Does anyone know the most efficient method or cost effective place to buy an olympic bar and weights? I know Dicks has a 300lb set, but I don't know how much.
I would like to have this stuff so missing the gym won't be as detrimental.
 
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