Anabolic66 Log

[Anabolic66]

Pressing / Tri's (Home)

*4 sets on each

Bench Press (rackable curl bar)
Smith Incline
Smith JM Press
Smith Close Grips
Ring Pushups

Skull Crushers
Tate Press
Cable-Presses

 

[Anabolic66]

Delts / Forearms

-4 sets of each

Smith BNP
Smith Front Press
Rear Delt Machine
Side Lateral Machine
Machine Press
Hammer Machine
D-Bell Laterals

Wrist Curls
Reverse Curls
Ironmind Gripper (Trainer)

 

[Anabolic66]

Back / Bi (home)

* 4 sets each

Deadlift (Sumo) - Up to 475 x 1
D-Bell Rows
Lat Pulls
Reverse Hypers
Seated Rows

D-Bell Curl
Barbell Curl
Preacher Curl

Ab Crunch

 

[Anabolic66]

Arms / Delts / Misc

4 sets of each

Nose Breakers
Lying D-bell Extensions
Tate Press

Preacher Curls
Cable Curls
D-Bell Curls

Machine Delt Press
Rear Delt Machine
Side Laterals

Ab Crunch
Rev Hypers

 

[Anabolic66]

Legs / Misc (Home Gym)

- 4 sets each

Leverage Squat
Belt Squat
Leg Ext
Leg Curl
Calf Raise

Rev Hyper
Wrist Roller
Ab Crunch

I never liked the "home gym" leverage squats because of the narrow foot-base. I found this one on Craigslist, where it was in a small Powerlifting gym. The guys welded extension plates onto it for a wider stance. So at least I have both options (narrow/wide).

 

[Anabolic66]

The couple of wrist rollers I have is one I just made in my Jubinville Iso-Rack (plumbing pipe, rope, weight pin).
Its sort of noisy this time of day so I got a Titan hand-held. Also does the job. (Resting my arms in the Smith)...

 

[Hyde]

Those foot plates on the powertec squat are really cool!

 

[Anabolic66]

Bench / Tri / Misc (Home)

-4 sets of each

Close Grips
JM Press
Smith Inclines
D-Bell Bench
Chest Dips

Skull Crushers
Tate Press
Cable-Pushdowns

Rev-Hypers
Ab Crunch

 

[Anabolic66]

Delts / Forearms

-4 sets of each

Seated Front Press
Seated BNP
Machine Press
Side Laterals
Face-Pulls

Wrist Curls
Reverse Curls

Ab Crunch
Rev-Hypers

 

[Anabolic66]

Rare, shitty session this AM. Woke up not feeling well. Nauseous, lethargic, etc.
Maybe finally getting my wife's cold/virus, she's been battling it since Xmas. (Flu / RSV / Cough, etc).
Hopefully just a 1-day thing for me....

Back / Bi (Planned)

-4 sets each

Deadlift (stopped at 405)
Lat Pulls (wide grip)
Lat Pulls (close grip)
Rev Hypers
1-Arm Rows (bands)

Skipped Bi's, too lethargic...
* (Called it here, didn't continue)

 

[Segansational]

Feel better man

 

[Anabolic66]

Feel better man

Thx brother...

 

[akboom87]

Rare, shitty session this AM. Woke up not feeling well. Nauseous, lethargic, etc.
Maybe finally getting my wife's cold/virus, she's been battling it since Xmas. (Flu / RSV / Cough, etc).
Hopefully just a 1-day thing for me....

Back / Bi (Planned)

-4 sets each

Deadlift (stopped at 405)
Lat Pulls (wide grip)
Lat Pulls (close grip)
Rev Hypers
1-Arm Rows (bands)

Skipped Bi's, too lethargic...
* (Called it here, didn't continue)

Dang sorry to hear that. Hopefully your wife gets over it to that’s a long time battling that crud!

 

[Anabolic66]

Dang sorry to hear that. Hopefully your wife gets over it to that’s a long time battling that crud!

Thx AK..

Its really odd. Doc got nervous and had her come back in for Chest MRI to rule out walking pneumonia.
All is clear there (except for the 400.00 MRI bill even with insurance).

 

[akboom87]

Thx AK..

Its really odd. Doc got nervous and had her come back in for Chest MRI to rule out walking pneumonia.
All is clear there (except for the 400.00 MRI bill even with insurance).

Yeah I feel that on the bills. Just payed the 946$ from lab work and ultra sounds and glucose test etc. We had double insurance for are first child but this one it’s just 1 and a little more expensive.

 

[Hyde]

Thx AK..

Its really odd. Doc got nervous and had her come back in for Chest MRI to rule out walking pneumonia.
All is clear there (except for the 400.00 MRI bill even with insurance).

If it makes you feel any richer, my elbow MRI the other year with insurance was 1,300.

Lots of crud going around here, especially RSV at the moment at my son’s daycare. Gym owner has the flu too, and I’m still blowing a bit of yellow from whatever flavor of the month I picked up around the Arnold.

 

[Anabolic66]

If it makes you feel any richer, my elbow MRI the other year with insurance was 1,300.

Lots of crud going around here, especially RSV at the moment at my son’s daycare. Gym owner has the flu too, and I’m still blowing a bit of yellow from whatever flavor of the month I picked up around the Arnold.

Yikes and double-yikes!!



Get well soon...

 

[PolishHamm3r77]

Wow. I wish everyone a clean bill of health(no pun intended).

 

[Anabolic66]

Woke up feeling much better, thx gents... 1 day bug or something...

Arms / Delts (light day)

-4 sets of each

Nose Breakers
Tate Press
Lying D-Bell Ext

EZ Preacher Curls
D-Bell Hammer-Preachers
Seated D-Bell Curls

Machine Press
Side Laterals
Rear D-Bell Raises

Rev-Hypers
Ab Crunch

 

[Hyde]

Sucks being sick, but it sure is a relief when it’s gone fast!

 

[Anabolic66]

Sucks being sick, but it sure is a relief when it’s gone fast!

Ya got that right brother, pretty stoked about dodging that bullet...

 

[Anabolic66]

Legs / Misc

- 4 sets each

Squat
Leverage Squat
Belt Squat
Leg Curl
Leg Ext
Calf Raises

Tri-Set (4)
-Rev-Hypers
-Wrist Roller
-Ab Crunch

 

[Hyde]

Your leg day always makes me wish we had a leverage squat at one of my gyms 🥲

 

[Anabolic66]

Your leg day always makes me wish we had a leverage squat at one of my gyms 🥲

Its a nice machine. I initially got it when I couldn't squat for a while due to the lower back.
This removes all the lower strain while keeping legs strong. I like this one better than the one at our local gym...

 

[Anabolic66]

Chest / Tri

** 4 sets each **

Bench
Smith Close-Grips
Smith Inclines
D-Bell Bench
Cable X-Overs

Skull Crushers
Cable Pushdown
Tate Press

Rev-Hypers
Ab Crunch

Still cant train bench properly (pec-strain healed, but right shoulder still fukked) but it is what it is).
Work around it...

 

[Anabolic66]

Delts / Forearms

-4 sets of each

Smith BNP
Smith Front Press
Arnold Press
Rear Delt Raises
Side Laterals
Machine Press

Wrist Curls
Reverse Curls

 

[Anabolic66]

Back / Bi (Home Gym)

-4 sets of each

Deadlift (Sumo) - Pyramid up to 475 x 1
1-Arm D-Bell Rows
Lat Pulls
Seated Rows
Rev-Hypers

EZ-Bar Curls
Preacher Curls
D-Bell Curls

Ab Crunch

 

[Anabolic66]

Arms / Delts / Misc

Nose-Breakers
Tate Press
Dips

Preacher Curls
Seated D-Bell Curls
Preacher Hammer Curls

Machine Press
Side Laterals
Arnold Press

Rev-Hypers

 

[akboom87]

Sorry to hear about the shoulder but looks like you still hitting it hard and working around it!

 

[Anabolic66]

Sorry to hear about the shoulder but looks like you still hitting it hard and working around it!

Thx man... Yup, can always work around it, different angles, etc. Its funny, training delts is do-able, but benching is a nightmare.
Ill use d-bells for a bit to see how it feels...

 

[akboom87]

Thx man... Yup, can always work around it, different angles, etc. Its funny, training delts is do-able, but benching is a nightmare.
Ill use d-bells for a bit to see how it feels...

Any difference in moving grip position narrower?

 

[Anabolic66]

Any difference in moving grip position narrower?

Normally it can help, as do bench-blocks, SlingShot's, different bars (multi-grip) etc...

 

[Anabolic66]

Legs / Misc

-4 sets of each

Smith Squat
Belt Squat
Leg Curl
Leg Ext
Calf Raise

Machine Press
Side Laterals
Face Pulls
Rev-Hypers
Ab Crunch

 

[Anabolic66]

Misc (Cant work chest properly, so just winged it)

-4 sets of each, all very light

Multi-Grip Bar Bench
Close Grip Bench
Smith-Incline
Machine Press
Smith BNP

Rev-Hypers (doing these "light/high-rep" 5x a week has fixed my major back issues. Very happy w/ this)
EZ-Bar French Press
Tricep Pushdowns
Ab-Crunch

 

[Anabolic66]

Delts / Forearms / Misc

-4 sets of each

Smith BNP
Smith Front Press
Arnold Press
Machine Press
Side Laterals
Smith Shrugs

Wrist Curls
Reverse Curls
IronMind Trainer (Gripper)

Rev-Hypers
Ab Crunch
30-minute walk outside w/ Buddy the Dog...

 

[SkRaw85]

He looks like a badass!

 

[Hyde]

He’s a “good boy”

 

[PhantomReaper]

Hey my Brother..
Sorry I haven't been all that supportive..or around..
You're an inspiration to Me..
And you know that isn't an easy Task..lol
Hopefully, one day I'll get back to It..
Feel Like a caged animal..!!
Z...

 

[PolishHamm3r77]

Delts / Forearms / Misc

-4 sets of each

Smith BNP
Smith Front Press
Arnold Press
Machine Press
Side Laterals
Smith Shrugs

Wrist Curls
Reverse Curls
IronMind Trainer (Gripper)

Rev-Hypers
Ab Crunch
30-minute walk outside w/ Buddy the Dog...

Yeah Buddy!!!

 

[Anabolic66]

Back / Bi / Misc

-4 sets of each

Deadlift (stayed at 405 )- conventional
Rev-Hypers
Lat Pulls
Seated Rows
Ab Crunch

Preacher Curls
Barbell Curls
D-Bell Curls

 

[PolishHamm3r77]

I did “good mornings” last night. I would like to have the name changed to “go fawk yourself” because that is what my lower back is screaming this a.m.

You are a BEAST! Love the “stayed at 405”. Way to get the work in!!!

 

[Anabolic66]

I did “good mornings” last night. I would like to have the name changed to “go fawk yourself” because that is what my lower back is screaming this a.m.

You are a BEAST! Love the “stayed at 405”. Way to get the work in!!!

I like to throw those in as well sometimes. At times I alternate Deadlifts w/ Good Mornings.
Ive seen people doing them seated on occasion, never tried that.
For sure a great accessory...

 

[Hyde]

I like to throw those in as well sometimes. At times I alternate Deadlifts w/ Good Mornings.
Ive seen people doing them seated on occasion, never tried that.
For sure a great accessory...

I don’t feel seated GMs are particularly useful for low back training compared to standing or exercises like back Extensions/reverse hypers, beyond offering some variety.

Now for upper back/tspine, done with an SSB, they can definitely help your ability to keep the upper back from rounding/collapsing under a heavy squat. But that’s quite a different approach, for a different goal.

 

[Anabolic66]

I don’t feel seated GMs are particularly useful for low back training compared to standing or exercises like back Extensions/reverse hypers, beyond offering some variety.

Now for upper back/tspine, done with an SSB, they can definitely help your ability to keep the upper back from rounding/collapsing under a heavy squat. But that’s quite a different approach, for a different goal.

Great info Hyde.. And fully agree...

 

[Anabolic66]

Arms / Delts / Misc

-4 sets each

This is a day that really I can skip (And go to 4 days). I've already done Bi's, Tri's, Delts, etc.
But I just like to go and do something, so I hit them again, lighter/higher rep...

-[[[[[----------------------]]]]]-

Skull Crushers (EZ bar)
Tate Press
Dips

Preacher Curl Machine
Hammer Curls on Preacher pad
Standing D-Bell Curls

Machine Press
Side Laterals (Machine)
Rear Delts (Machine)

Ab Crunch
Rev-Hypers

 

[Anabolic66]

Legs / Misc

-4 sets each

Leverage Squat
Belt Squat
Leg Curl
Leg Ext
Calf Raise

Rev-Hypers
Ab Crunch
Bench Press (Very light - 135)

 

[Anabolic66]

Normally off on SAT & SUN, but felt like getting out a bit and doing something.

Treadmill (Jog) - 20 mins
Quad Sets (4):
- Light Bench
- Smith BNP
- Dumbbell Curls
- Overhead Tri Extensions

45 min walk with dog...

I tried the new Nootropic PWO (Mind FK by Mutant)... Wow, stuff feels great.
3/4 of a scoop. I'm picky w/ PWO as most makes me crash... Not feeling that w/ this one it seems..

 

[Anabolic66]

Chest (All very light)

- 4 sets each

Smith Bench
Smith Close Grips
Smith Inclines
D-Bell Bench
Ring Pushups
Chest Dips

Rev-Hypers
Ab Crunch
Neck Lift (head harness)

 

[PolishHamm3r77]

Head harness, is that the leather Hannibal Lector looking apparatus with the chain to hang weight off? If so that’s bad ass!!! I use to lay on the bench, fold a towel, place plate on head and work it that way. Like little neck crunches. I miss having neck, bi’s and calf w same measurements

 

[Hyde]

I always avoided neck work so that I wouldn’t make my sleep apnea worse. But now that I have a CPAP, I suppose the world is my oyster