Rodja's JW/Pro-Anabol Log

Rodja

Rodja

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I wasn't planning on starting this until Monday, but I couldn't look at the pretty bottles any longer. Also, I could use a little extra help in the recovery dept. Right now, I am readying myself for my pre-fight training and my goals are to add about 5 lbs of LBM, have a nice recomp, and regain my strength I had before my fight.

During each WO, I will update where I am and where I was to show my progress. Cardio is a subjective issue, but I will be doing lots of aerobic and anaerobic activity. I have used ecdy, nettle, and AI's before, but I have never combined them in the same stack, so this should be an interesting run.

Starting Numbers:
Ht - 5'10" (don't think this will change)
Wt - 179
BF% - 12
Chest/Back - 44"
Arms - 15"
Waist - 31"
Legs - 26"

Strength/Body Comp goals:
Incline DB - 80x5
BB Row - 275x8
Deads - 385x5
Military Press - 155x5
Close-Grip BP - 215
Hammer Curls - 55x5
Walking DB Lunges - 80x6 per leg
Unilateral Leg Press - 3 platesX8
Wt - 180 lbs
BF% - 10

Other Supps:
BCAA
WPI
Multi
Fish Oil
Poseidon
 
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Here was todays WO:
Close Grip BP - 195x6, 195x6 (215x6)
HS Shoulder Press - 1 plate+35x8, 8 (2 plates+10)
Campered Curls/Lying Extensions - 85x8/85x8, 85x8/85x6
Pressdowns/Unilateral Side Laterals - 140x10/30x10, 140x10/35x6
DB Curls/Behind-the-back Cable Laterals - 40x8/20x12, 40x7/20x12
Rear Laterals - 25x12, 25x12
Icarian Preacher Curls - 80x8, 60x15
Facepulls/Trunk Rotations - 50x15/50x20, 50x15/50x20

Cardio - 5 miles of biking, 20 minutes of running, 10 reps of 2's, 3's, and 4's (Thai boxing)

I felt really, really good during this WO. It took a while to get into the grove, but once I was there, I did not want to stop. Collectively, this took about 2 hours, but I was not lacking any energy. My weight is a little higher than I expected, but that is a good thing. My goal of 180 at 10% is not quite mathematically correct, but it is really close (my BF would be at 9.1%, give or take .1%). The journey has begun...
 
Today, I did some cardio and Thai boxing since I did not go to BJJ yesterday. I did my usual 3.5 mile run, but I kicked up the intensity of run. I usually finish somewhere around 24-26 minutes, but today I was done in 22. I don't know if it is the stack, the Rocky 4 montage music, or both, but I had a great run. For the Thai boxing, I did 15 minutes of the Bas Rutten workout. I didn't stop because I was tired, I was just really hungry. My muscles are already starting to feel a lot fuller and I can see my abs starting to poke out a little.
 
Today was heavy chest and back. It took me a little longer to get mentally ready today, but I definitely got there.
Flat DB Press - 70x8, 70x6
BB Row - 225x10, 225x10 (starting to regain my strength on this)
HS Incline Press - 1 plate+35x8, 1 plate+40x6
Lat Pulldown - 140x8, 150x8, 150x6
One Arm Row - 90x8, 90x8 (Strength is getting there, but I can't get a good contraction)
Icarian Dips - 255x12, 270x10
Weighted Crunches/O-goshi's (Judo Hip Toss) - 100x30/30x10, 100x30/30x10
Trunk Rotations - 40x10, 40x10

DC stretches afterwards for chest and back.
 
Rodja said:
Today was heavy chest and back. It took me a little longer to get mentally ready today, but I definitely got there.
Flat DB Press - 70x8, 70x6
BB Row - 225x10, 225x10 (starting to regain my strength on this)
HS Incline Press - 1 plate+35x8, 1 plate+40x6
Lat Pulldown - 140x8, 150x8, 150x6
One Arm Row - 90x8, 90x8 (Strength is getting there, but I can't get a good contraction)
Icarian Dips - 255x12, 270x10
Weighted Crunches/O-goshi's (Judo Hip Toss) - 100x30/30x10, 100x30/30x10
Trunk Rotations - 40x10, 40x10

DC stretches afterwards for chest and back.
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Nice workout dude. Got to love those DC stretches.
 
thewilman said:
OK...I'll bite...what is a DC stretch? Couldn't find anything when I searched. Nice w/o btw ;)
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They are basically stretches designed to increase the microtrauma from a workout. By doing so, you increase bloodflow, recovery, and strength. It is one of the principles of DoggCrap training.
 
Rodja said:
They are basically stretches designed to increase the microtrauma from a workout. By doing so, you increase bloodflow, recovery, and strength. It is one of the principles of DoggCrap training.
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Gotcha---I've read about DoggCrap training...

btw, are you checking out the thread on JW? Invalid Link Removed

Very interesting, especially since you are taking it!
 
thewilman said:
Gotcha---I've read about DoggCrap training...

btw, are you checking out the thread on JW? Invalid Link Removed

Very interesting, especially since you are taking it!
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I have been skimming it, but I haven't looked at it for the past day or so. Guess it is time to go read.
 
Dang it, you need to send old people links to the logs, Im too old to fish ;)

Glad to see this up and hoping everything else is going well for you !
 
FitnFirm said:
Dang it, you need to send old people links to the logs, Im too old to fish ;)

Glad to see this up and hoping everything else is going well for you !
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I am doing great. I am only 5 days into this stack and I am already loving the results. Vascularity and recovery are awesome and my cardio (which is extremely important) is rapidly improving. It's a little too early to say on the strength, but I am sure it will come along.
 
Today was leg day, but first a little information about my leg training. I do not train for size or strength, but for power. I have a genetic predisposition for leg mass, so I don't train them with the same intensity as other muscles. Also, bigger thighs make certain submissions much more difficult to lock-up (e.g triangles).

Dynamic Squats - 155x3x5 (done WestSide style w/ 30 secs rest)
Front Squats - 135x5x3 (done WS w/ 30 secs rest)
SLDL - 185x6x3 (slow eccentric, explosive concentric)
Unilateral Leg Press - 2 plates+25x6x3
Smith-Machine Lunges - 135x5x3 (5 reps per leg, explosive)

About 10 miles of mountain biking throughout the day. It actually increases recovery and helps to alleviate the cramping I get in my left hamstring. I also checked my weight today and it was 176.5:think: , but I am definitely leaner and fuller.
 
I just wanted to say that, for the first time in months, that I slept through the entire night without waking up. Also, my waist is down 5/8", maybe I will be able to get that 29" waist I had when I was in high school? Sounds like a new goal for me.
 
Good night's sleep will do wonders for ya! I've been sleeping pretty well myself.

29" waist...48" chest :head:
 
thewilman said:
No! :rofl: Not me!!! :toofunny:

YOU!!!
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Hey, that brought a smile to my face. Seriously, 29" waist and 48" chest is amazing. I am shooting for a 32" waist and 48" chest by December, I am stting at about 341/2 by 461/2 right now. Gotta have goals!

Rodja, great log so far, keep it up. I enjoy reading your posts, you are always very helpful and respectful, best of luck with this cycle. If all goes well i'll probably give it a try at the end of the summer.
 
Rodja said:
Maybe, we will see, but it is a goal of mine. I am definitely going to put in the necessary work to get there. I am going to do deads today for the first time since early March.
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That's a good goal! Have fun pulling! Don't forget to wear long pants!!! :dl:

joecski said:
Hey, that brought a smile to my face. Seriously, 29" waist and 48" chest is amazing. I am shooting for a 32" waist and 48" chest by December, I am stting at about 341/2 by 461/2 right now. Gotta have goals!
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Sounds VERY doable! good luck!

joecski said:
I enjoy reading your posts, you are always very helpful and respectful
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Rodja is a class act all the way every day! :thumbsup:
 
Today was chest and back, but dynamic chest and heavy back.

Deads - 315x6, 335x3 (I need to get a new belt; old one is too big)
BB Rows - 205x12, 225x10, 275x6 (this is one of my main focuses)
Dynamic BP - 115x3x5 (done WS style w/ 20 secs rest)
Dynamic Pull-Ups - BWx3x3 (30 secs rest between sets)
Cable Crossovers - 40x16, 50x16, 60x12

It was open mat in BJJ and I rolled for most of the time. I was only resting for about 7 minutes of the 45 that I was rolling. Needless to say, my cardio felt great and I felt strong the entire time, even against the 240 lb guys. I know that this is only 7 days in, but this has been the best NH stack I have ever used. I am very excited about else is going to happen over the next 3 weeks.
 
thewilman said:
Nice pulls Rodja! Did you pyramid up to that? 135 and 225?



Wow! That saying a lot. I'm glad you are getting a lot out of it. :head:
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Since I hadn't them in a while, I did 135, 225, 275, 315, 335. My back was still a little tight from Monday so I wanted to through a thorough warm-up. I felt pretty good, but I know that I will get stronger as I continue to train them again.
 
Nice! After I done with this log and I take a few days off, I'm gonna try a new routine that alternates deads and squats so I don't tax the erectors too much. I do LOVE my rack pulls though ;)
 
thewilman said:
Nice! After I done with this log and I take a few days off, I'm gonna try a new routine that alternates deads and squats so I don't tax the erectors too much. I do LOVE my rack pulls though ;)
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Heavy squatting is a thing of the past for me. As much as I love them, they make my thighs too large and making 170 becomes quite difficult when you have a pair of 28" thighs. My leg training now is focused on hip and glute power, not size.
 
Rodja said:
Since I hadn't them in a while, I did 135, 225, 275, 315, 335. My back was still a little tight from Monday so I wanted to through a thorough warm-up. I felt pretty good, but I know that I will get stronger as I continue to train them again.
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I am a little surprised being a MMA fighter that you are using a belt.

I know some people love belts, straps etc, but a belt can actually weaken and cause improper form.

However, Rodja you are very knowledgeable so that is why I ask what is the belt's primary purpose?
 
Yeah, you don't see guys with legs like CroCop when you have to make weight! :D Plus like you said somewhere before, it makes your submissions much tougher to lock up.
 
xjsynx said:
I am a little surprised being a MMA fighter that you are using a belt.

I know some people love belts, straps etc, but a belt can actually weaken and cause improper form.

However, Rodja you are very knowledgeable so that is why I ask what is the belt's primary purpose?
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I had a pretty bad back injury when I was 19, so I use a belt for precautionary purposes. I still keep good form, but when using max weights, it is much safer to train with a belt.
 
thewilman said:
Yeah, you don't see guys with legs like CroCop when you have to make weight! :D Plus like you said somewhere before, it makes your submissions much tougher to lock up.
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I was originally going to compete at 185, but I have bigger strength advantage at 170. Having strong legs is important, but not a priority for MMA. That was also back when my thighs were creeping up on 30". Ahhh, the good ole days.
 
Rodja said:
I had a pretty bad back injury when I was 19, so I use a belt for precautionary purposes. I still keep good form, but when using max weights, it is much safer to train with a belt.
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Kind of what I figured. Good luck with that.

Do you ever preform Reverse Hyperextensions? I had a bad back at one time too, thanks to a car wreck, but after employing these and lifts like Good Mornings,it has built my back, back up.
 
xjsynx said:
Kind of what I figured. Good luck with that.

Do you ever preform Reverse Hyperextensions? I had a bad back at one time too, thanks to a car wreck, but after employing these and lifts like Good Mornings,it has built my back, back up.
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I have a strong lower back as far as muscularity is concerned, but I do not have good lumbar integrity. I never got it looked at, so I don't really know the extent of the damage, but it took me over a year to get my strength back.
 
Today was Arms and Delts. I was really looking forward to this WO all day and it definitely was a good one.

Close-Grip BP - 205x8, 215x6 (PR)
Military Press - 135x6x2
Campered Curls - 95x8, 105x6
Seated Overhead Extensions - 75x8x2
Pressdowns - 140x10x2, 120x15
Unilateral Side Laterals - 35x8x2
Hammer Curls/Behind-the-back cable laterals - 40x6x3/20x10x3
Facepulls/Trunk Rotations - 70x15/50x20, 80x15/50x20
Rear Flys/Preacher Curls - 25x10/75x6, 30x10/75x6

Pump and vascularity were very nice and my strength is up on most of my lifts. So far so good and I will take my weight and some other measurements on Monday.
 
Getting in on this late...

Great log Rodja. I admire your determination and am looking forward to following! :thumbsup:

Workin
 
Sleep was awesome last night. I didn't sleep too well on Thursday and I had been dragging a little bit since then, but I feel really good right now. I did some cardio last night and my normal route was much easier and when I was done, it only took me about a minute for my breathing t return to normal.
 
Heavy Chest and Back today. My triceps are very sore, but I wanted to stay on schedule.

BB Rows - 225x10x2, 245x8
Incline BP 165x6x2
Lat Pulldowns - 150x8x2
DB Press - 70x6x3
Cable Rows - 140x10, 150x8x2
HS Flat Press - 2 platesx6

This was by far my least productive WO while using this stack. I didn't get the greatest sleep over the weekend and my shoulder has been cranky all day, so I wasn't at full power. I went for a run after lifting and I was fine until I hit the 3 mile mark and I started to get slight chills and felt my hamstrings starting to lock up. I decided to walk the rest of the route, ~1 mile or so, instead of tempting heat exhaustion. I weighed myself about halfway through my lifting and I was at 174:wtf: . I guess it is actually a good thing, though since I am getting much, much leaner and my strength is increasing. I would much rather have this than gain mass without having a strength increase.
 
Rodja said:
I guess it is actually a good thing, though since I am getting much, much leaner and my strength is increasing.
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To quote Mr. T - I pity the fool that has to roll w/ you brother! You are gonna ruin somebody's day! ;)

:bruce2: :bruce1:
 
thewilman said:
To quote Mr. T - I pity the fool that has to roll w/ you brother! You are gonna ruin somebody's day! ;)

:bruce2: :bruce1:
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I do what I can:thumbsup: .

On another not, I have started to notice a few things at the 11th day mark:
1. My shoulder is starting to hurt again and I am getting weird muscle twinges throughout the day.
2. My cardio has been insane, I have never used a stack that increases my endurance this dramatically.
3. Vascularity is way up; I am starting to see veins in my forearms and delts that I had never seen before.
4. My pulling strength is increasing at a very rapid clip and I am approaching my strength goals on every pulling exercise. Pushing exercises are not increasing as rapidly, but are still improving. I am more of a puller than a pusher, so this is not too surprising.
5. Sleep is hit or miss. I either sleep extremely well or I wake-up every 2 hours.
6. I don't know what the combination is of training, diet, and supplements, but I am at my smallest waist since I was 18. It seems like I am dropping between 1/16" and 1/8" on my waist everyday.
7. I am sweating like a fat kid on meth while I am training.
 
Rodja said:
I do what I can:thumbsup: .

On another not, I have started to notice a few things at the 11th day mark:
1. My shoulder is starting to hurt again and I am getting weird muscle twinges throughout the day.
2. My cardio has been insane, I have never used a stack that increases my endurance this dramatically.
3. Vascularity is way up; I am starting to see veins in my forearms and delts that I had never seen before.
4. My pulling strength is increasing at a very rapid clip and I am approaching my strength goals on every pulling exercise. Pushing exercises are not increasing as rapidly, but are still improving. I am more of a puller than a pusher, so this is not too surprising.
5. Sleep is hit or miss. I either sleep extremely well or I wake-up every 2 hours.
6. I don't know what the combination is of training, diet, and supplements, but I am at my smallest waist since I was 18. It seems like I am dropping between 1/16" and 1/8" on my waist everyday.
7. I am sweating like a fat kid on meth while I am training.
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Great feedback.

Workin
 
I have to tinker with the rest of this weeks WO's, but I will not miss any training time. I would usually do legs today, but I have some business that I have to take care of, so I will move them to Friday. I may not be able to make it to BJJ tomorrow because I have a second interview at World Gym at 4. Hopefully, I can make it, but I am not positive. Basically, I am switching my off day from Friday to today and my cheat day will either be Thursday or Saturday.
 
Today was heavy back and dynamic chest. I toned down the volume a little bit today since I am weary of overtraining.

Deads - 315x5, 335x4, 365x2
Dynamic DB Press - 50x3x5
Dynamic Row-Up - BW+25x8, +35x8, +45x8
Incline Flys - 35x12x3
HS Rows (neutral grip) - 3 platesx8x2
Weighted Crunches/Trunk rotations - 90x30/50x20, 100x30/50x20
 
Today was Arms/Delts. I decreased the volume for my triceps since they were too sore when I tried to train chest on Monday.

Close-Grip BP - 185x6, 205x6, 215x5
DB Press - 55x8x2
Campered Curls - 90x8, 100x6
Pressdowns/Unilateral Side Laterals - 150x12/35x8, 150x12/35x8
Hammer Curls/Behind-the-back Cable Laterals - 45x6/25x10, 45x6/25x10
Facepulls - 80x15x2

I also had BJJ this morning and I did really well until I got heelhooked about an hour into training. Nothing popped, but patella tendon and my vastus medialis hurt really badly. I have a slight limp when I am walking, but I do not think that it is anything serious.
 
Rodja said:
Today was Arms/Delts. I decreased the volume for my triceps since they were too sore when I tried to train chest on Monday.

Close-Grip BP - 185x6, 205x6, 215x5
DB Press - 55x8x2
Campered Curls - 90x8, 100x6
Pressdowns/Unilateral Side Laterals - 150x12/35x8, 150x12/35x8
Hammer Curls/Behind-the-back Cable Laterals - 45x6/25x10, 45x6/25x10
Facepulls - 80x15x2

I also had BJJ this morning and I did really well until I got heelhooked about an hour into training. Nothing popped, but patella tendon and my vastus medialis hurt really badly. I have a slight limp when I am walking, but I do not think that it is anything serious.
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Hopefully nothing serious...looks like the workouts are coming along nicely.

Workin
 
workin2005 said:
Hopefully nothing serious...looks like the workouts are coming along nicely.

Workin
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It has gotten more tender as the night has gone on, but I don't think it is anything major. I just cannot put a lot of weight on th leg. It is very disappointing because my lifts have been increasing very nicely and I do not want to have to take any time off.

On a side note, I was able to fit into a pair of size 29 shorts today.:cheers:
 
Rodja said:
It has gotten more tender as the night has gone on, but I don't think it is anything major. I just cannot put a lot of weight on th leg. It is very disappointing because my lifts have been increasing very nicely and I do not want to have to take any time off.

On a side note, I was able to fit into a pair of size 29 shorts today.:cheers:
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Nice!

Workin
 
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