Anabolic66 Log

[Anabolic66]

This will be nothing special, flashy or amazing, I just like to log what I did for the day.
Helps me keep track...

Yesterday:

Chest / Press / Misc

Bench - 5 sets, up to 315 x 1
Close Grip Bench - 5 sets
JM Press - 5 sets
D-Bell Bench - 5 sets
Cable (band) Flyes - 5 sets
Smith BNP's - 5 sets

Today:

Delts

Smith BNP's - 5 sets
Smith Front Press - 5 sets
Arnold Press - 5 sets
Rear Delt Raises - 5 sets
Side Laterals - 5 sets
Front Raises (cable) - 5 sets

 

[Anabolic66]

For the W/O log:

I am age 57, and have been training for 45 years (age 12)...

 

[akboom87]

Welcome to the forum!

 

[Anabolic66]

Welcome to the forum!

Thx Brother!

 

[PolishHamm3r77]

Welcome!!!

 

[Anabolic66]

Welcome!!!

Thx brother!

 

[Smont]

57 and yolked

 

[jmero2]

Damn, you look amazing.

 

[Anabolic66]

Thank you folks...

 

[Anabolic66]

Arm Day

Triceps

Incline Skull Crushers - 5 sets
Dips - 5 sets
Cable-Pushdowns (Leaning, from forehead (Cable-Crushers) - 5 sets

Biceps / Forearms

Preacher/Hammer Curls - 5 sets
Incline D-Bell Curls - 5 sets
Reverse Thick-bar Curls - 5 sets

 

[Smont]

Are you just following basic progressive overload. 5 sets at a given weight or a pyrimid and then next workout do a little more Or are you using intensity techniques like drop sets and stuff, maybe rest pause.

I'm a big believer that everything works if you work hard, I'm just interested to know what your preference is.

Im pushing 40, il be 39 in march, i love being bigger, stronger and faster then my teenager kids and the 20-30year olds i box and grapple with, i can out bench, squat and deadlift pretty much all of them too. When im pushing 60 if i can still look like this id be Estatic and it looks like you have nailed it bud!

 

[Anabolic66]

Are you just following basic progressive overload. 5 sets at a given weight or a pyrimid and then next workout do a little more Or are you using intensity techniques like drop sets and stuff, maybe rest pause.

I'm a big believer that everything works if you work hard, I'm just interested to know what your preference is.

Im pushing 40, il be 39 in march, i love being bigger, stronger and faster then my teenager kids and the 20-30year olds i box and grapple with, i can out bench, squat and deadlift pretty much all of them too. When im pushing 60 if i can still look like this id be Estatic and it looks like you have nailed it bud!

My style of training is what some call "Powerbuilding". Just a term on a method that we've been using since 1983 or so when we trained in a friends garage. So I focus on a main lift, like bench for example, and do a progressive overload (powerlifting) type of thing, while progressing up in weight and doing down in reps. Like 1st set is 5 reps, last set is a single.

Other accessories (like inclines, JM press, d-bell bench) I will pick a heavy weight for 8 reps (1st set) and that usually diminishes by the last set (like 5 reps). I always throw in rest-pause, negatives, cheat reps (any maximizer I feel like at the time). So its like a mix of a Powerlifting thing, mixed w/ bodybuilding. The stuff i do at the end of a session (maybe cables or a machine) Ill do much higher reps on for a pump, etc... Pretty basic stuff, but Ive always pushed hard. I dont like easy sessions of all high-rep pumping stuff...

 

[Smont]

My style of training is what some call "Powerbuilding". Just a term on a method that we've been using since 1983 or so when we trained in a friends garage. So I focus on a main lift, like bench for example, and do a progressive overload (powerlifting) type of thing, while progressing up in weight and doing down in reps. Like 1st set is 5 reps, last set is a single.

Other accessories (like inclines, JM press, d-bell bench) I will pick a heavy weight for 8 reps (1st set) and that usually diminishes by the last set (like 5 reps). I always throw in rest-pause, negatives, cheat reps (any maximizer I feel like at the time). So its like a mix of a Powerlifting thing, mixed w/ bodybuilding. The stuff i do at the end of a session (maybe cables or a machine) Ill do much higher reps on for a pump, etc... Pretty basic stuff, but Ive always pushed hard. I dont like easy sessions of all high-rep pumping stuff...

I train very similar. Ive been moving more twords Higher volume because it's definitely making me grow better and it's a little bit less wear and tear Then the heavy weights. But I usually start almost everything off With a power move like a bench press or a squat or something like that. I try To hit a couple strength contests every year. I don't compete in all the big lips on the same day. But I'll do bench only or dead lift only or squat only. So I always got to keep a little bit of heavy work in

 

[SkRaw85]

Welcome to the board! Looking jacked and tan my man

 

[Anabolic66]

Welcome to the board! Looking jacked and tan my man

Thx sir..

 

[Anabolic66]

Legs

Hack Squats - 5 sets (rest-pause)
Leg Press - 5 sets (rest-pause)
Leg Curl - 5 sets
Leg Ext - 5 sets
Roary Calf - 5 sets

 

[Anabolic66]

SAT is normally an off-day, but needed to get out of my seat this AM.
Went to bench and do a little (easy) "cardio". I normally do 5 sets but stopped after 4.
Felt a pec strain, so I backed off, we'll see how it goes over the next few days to see if it heals up.

Bench

225 x 5
225 x 5
275 x 3
295 x 2 (stopped here, felt a sharp pain).
(Normally go to 330 x 1, but not this week)...

Treadmill (20 mins)

Walk - 5 mins
Jog - 5 mins
Walk - 5 mins
Jog - 5 mins (Got bored here so stopped)....

 

[PolishHamm3r77]

Good luck w the pec pain. I have had a persistent shoulder pain lately. I’m pulling compound movements out of my routine 1 at a time. Subbed db bench for flat barbell this week and I am not waking up in pain this week. Hopefully I don’t have to 86 barbell bench as it is my fav lift.

 

[akboom87]

SAT is normally an off-day, but needed to get out of my seat this AM.
Went to bench and do a little (easy) "cardio". I normally do 5 sets but stopped after 4.
Felt a pec strain, so I backed off, we'll see how it goes over the next few days to see if it heals up.

Bench

225 x 5
225 x 5
275 x 3
295 x 2 (stopped here, felt a sharp pain).
(Normally go to 330 x 1, but not this week)...

Treadmill (20 mins)

Walk - 5 mins
Jog - 5 mins
Walk - 5 mins
Jog - 5 mins (Got bored here so stopped)....

Hopefully the pec pain ain’t no big thing and you back at it!

 

[Anabolic66]

Thx guys, worst case is its a muscle strain/fiber tear (minor)... Did it to my calf last month and its fine now...

 

[PhantomReaper]

Thx guys, worst case is its a muscle strain/fiber tear (minor)... Did it to my calf last month and its fine now...

Yet another known Brother of Mine..
A66 is a straight, No BS, Man with serious knowledge..
Glad to see him Here at AM..!!
Z...

 

[Anabolic66]

Yet another known Brother of Mine..
A66 is a straight, No BS, Man with serious knowledge..
Glad to see him Here at AM..!!
Z...

Thx Z, nice to see you brother!

 

[Anabolic66]

Adding my history and supp usage:

Started lifting at age 12 in 1978, built home-gym w/ dad. The summer between freshman and sophomore, I blew up a bit, puberty kicked in (1981/82). I was one of those in high school with muscles, I played hockey, gymnastic coach begged me to quit and join gymnastics, I didnt. Anyways, I trained from 1978 to 2016 (38 years) natural. I trained mostly at home, we had no internet or access to illegal anabolics. I tried a couple PH's in 2009, felt horrible so stopped. 2016 (age 50) I jumped on TRT (my total was at 253 ng/dl) and have been on since - 125 mg a week, split into 2 doses. Im running into some issues (anxious, prostate) so I'm lowering it. I may stop it completely and try enclomiphene for a bit. I will update things as I progress. For prostate I jumped on .5 mg of finasteride, but we'll see how it goes. Just banged for an hour and couldn't finish. Wife liked it though, she was able to go a few times... sexual sides can happen, so Ill see how this stuff goes as well.

Supps daily:

Drink
- Creatine (heaping scoop) so around 7-8 grams
- EAA's
- Fiberlyze (love the stuff)
- I use an EVL (non-stim) pump product in my Intra drink.

Pills (split AM/PM)
- K2-D3
- TUDCA/NAC
- Fish oil
- Olive oil (tablespoon)
- Monacolin-K (natural lovastatin from RYR)
- Berberine
- Cialis 5mg daily
- Arimistane for E-Control
- Himalaya Serpina (blood pressure)
- CoQ-10
- 2 baby aspirin a day (am/pm)
- .5 mg of finasteride (may go to 4 days a week, M-W-F-SUN)

Before bed I take 6 pills (Nattokinase) some magnesium and a THC gummie.

Again, Ill provide an update if I bail on TRT and switch over to enclomiphine...

 

[Anabolic66]

Press Day

Still have pain in the torn pec fiber (I'll call it a strain moving FWD).
"A muscle strain is the stretching or tearing of muscle fibers."

Noticed if I setup incline in Smith-Machine and go light, I feel no pain.
(Also used a foam bench-block on the bar to limit travel).

Incline Smith-Press - 5 sets
Incline Close-Grips - 5 sets
Incline Smith JM Press - 5 sets
Incline Smith Nose-Breakers - 5 sets
BNP's (light) - 5 sets
French Press - 5 sets

 

[PolishHamm3r77]

You are a beast. Still getting the work in…NICE!!!

 

[Anabolic66]

You are a beast. Still getting the work in…NICE!!!

Honestly, its more for my mental well-being.
I get grumpy if I cant train or go to the gym.
I know many of us here are the same, thx brother...

 

[PhantomReaper]

Honestly, its more for my mental well-being.
I get grumpy if I cant train or go to the gym.
I know many of us here are the same, thx brother...

Tell me about..two months now and counting..
Hopefully, this move will stabilize me more..
I'm smart enough to know..it would only worsen things at this Time..
But..it doesn't make me feel any better..

Everytime my Life has had struggles and hardships..The Gym...has been there to get Me..to the Next Day..!!
Damn C for this..!!
But P***** is where I find strength..!!
And I'm...Very P*****..!!!!

Glad to see a Fellow Brother and even happier to see you getting it..!!
Mad Respect
Z...

 

[PolishHamm3r77]

Honestly, its more for my mental well-being.
I get grumpy if I cant train or go to the gym.
I know many of us here are the same, thx brother...

I was “voluntold” I could work today for storm repair NH/Southern Maine. I missed my “pull day”
I am grumpy

 

[Anabolic66]

I was “voluntold” I could work today for storm repair NH/Southern Maine. I missed my “pull day”
I am grumpy

You're in my neck of the woods (NH), back yard is under water after yesterday. House in Salem I go by, got crushed by a tree yesterday (uprooted), feel bad for the people...

 

[Anabolic66]

Back

Deadlift - 5 sets (I stick w/ low-reps as high reps aggravate sciatica/scoliosis)
- 135 x 8
- 225 x 5
- 315 x 3
- 405 x 1
- 425 x 1

Pullups - 5 sets
Machine Rows - 5 sets
Reverse Hypers - 5 sets
Smith Shrugs - 5 sets
Reverse Flyes (machine) - 5 sets

 

[Anabolic66]

Legs / Delts

Hack Squats - 5 sets (Pyramid up in weight)
Leg Curl - 5 sets
Leg Ext - 5 sets
Rotary Calf - 5 sets

Smith BNP - 5 sets
Rear Delt Flye - 5 sets
Lateral Raise (machine) - 5 sets

Post meal - steak / eggs...

 

[Anabolic66]

Home Gym (I use both home and commercial)

 

[akboom87]

Hell yeah that’s a nice set up!!

 

[SkRaw85]

Good looking bar quiver there

 

[Anabolic66]

Chest/Press & Bi's

Pec strain feeling much better, upped the weight a bit.
(Dodged a bullet, minor injury already healing up).

Smith-Incline Bench - 5 sets
Smith Incline Close-Grips - 5 sets
Smith-Incline JM Press - 5 sets
Cybex Machine Press - 5 sets

Preacher Curls - 5 sets
Seated D-Bell Curls - 5 sets
Reverse Thick-Bar Preachers - 5 sets

Post w/o food - Bacon Sandwich, Protein drink.

 

[akboom87]

Chest/Press & Bi's

Pec strain feeling much better, upped the weight a bit.
(Dodged a bullet, minor injury already healing up).

Smith-Incline Bench - 5 sets
Smith Incline Close-Grips - 5 sets
Smith-Incline JM Press - 5 sets
Cybex Machine Press - 5 sets

Preacher Curls - 5 sets
Seated D-Bell Curls - 5 sets
Reverse Thick-Bar Preachers - 5 sets

Post w/o food - Bacon Sandwich, Protein drink.

Good looking session! You stole my heart at bacon sandwich

 

[Anabolic66]

2nd day this week of legs/delts, lighter this time and all machines (mostly).

Legs

Hi-Rep Leg Press (Cybex) - 5 sets
Leg Curl - 5 sets
Leg Ext - 5 sets
Calf Raise - 5 sets

Delt

Shoulder Press (machine) - 5 sets
Rear Delt Flyes machine - 5 sets
Front Raises (d-bells) - 5 sets

 

[Anabolic66]

SAT and SUN are normal programmed rest days.
Sometimes I will go in on a SAT and do cardio, stretch and maybe one exercise like Bench or something for an extra session.
Today though, meeting 4 gym buddies for breakfast at 7 AM.

New recovery protocol - Eggs, Hash, home fries, toast, coffee.

 

[Anabolic66]

MON (Xmas)

Back / Bi's

Deadlift - 5 sets up to 455 x 1
Smith Shrugs (behind back) - 5 sets
Rear Delt / Upper Back Flyes - 5 sets
Chins / Pullups - 5 sets

EZ-Curls - 5 sets
D-Bell Preachers - 5 sets
Reverse EZ Curls - 5 sets

 

[Anabolic66]

Tested pec-strain, still there so went easy.

Chest

Smith Inclines (close-grip) - 5 sets
Smith Flat Close-Grips - 5 sets
Smith JM Press - 5 sets
Machine Press - 5 sets

Tri

Dips - 5 sets
D-Bell Skull Crushers - 5 sets
French Press - 5 sets

 

[Anabolic66]

Delts

Smith BNP - 5 sets
Smith Front Press - 5 sets
Arnold / D-bell Press - 5 sets
Rear Delt Machine - 5 sets
Push-Press Machine - 5 sets
Side Laterals - 5 sets
Meadows Raises (rear delt) - 5 sets

 

[PolishHamm3r77]

So BNP and OHP don’t bother the pec? That’s awesome.

 

[Anabolic66]

So BNP and OHP don’t bother the pec? That’s awesome.

I did feel a twinge there on Front-Press (smith) and Push-Press machine. Very slight.
I tried to do it slow/controlled and lightish, and I was fine...

 

[PolishHamm3r77]

I did feel a twinge there on Front-Press (smith) and Push-Press machine. Very slight.
I tried to do it slow/controlled and lightish, and I was fine...

Nice!
Glad you can still get the work in!

 

[SSJ4GOD]

You're in my neck of the woods (NH), back yard is under water after yesterday. House in Salem I go by, got crushed by a tree yesterday (uprooted), feel bad for the people...

I got family in NH. Grew up near Nashua

 

[Anabolic66]

Legs

Squat - 5 sets (up to 405 for a double, pause in the hole)
Leg Press - 5 sets
Leg Ext - 5 sets
Leg Curl - 5 sets
Rotary Calf - 5 sets
Adduct - 5 sets
Abduct - 5 sets

 

[akboom87]

Legs

Squat - 5 sets (up to 405 for a double, pause in the hole)
Leg Press - 5 sets
Leg Ext - 5 sets
Leg Curl - 5 sets
Rotary Calf - 5 sets
Adduct - 5 sets
Abduct - 5 sets

Nice squats!

 

[Hyde]

Just found your log; great home gym!

 

[Anabolic66]

Just found your log; great home gym!

Thank you sir...

 

[Anabolic66]

Back / Bi

Dumbbell Rows - 5 sets
Pullups - 5 sets
Shrugs - 5 sets
Reverse Hypers - 5 sets

Incline D-bell Curls - 5 sets
Machine Preachers - 5 sets
Reverse Curls - 5 sets

Ab crunch (slant board) - 4 sets

Post meal - steak/eggs