Anabolic66 Log

[Anabolic66]

Back

-4 sets each

Deadlift
Lat Pulls
Seated Rows
Hyper-Extensions
D-Bell Shrugs
Reverse Cable Flyes

Ab-Crunch

 

[Anabolic66]

Arms

- 4 sets of each

Skull Crushers
Tate Press
Cable-Press
Dips

Peacher Curls
Hammer Preachers
Seated D-Bell Curls
Wrist Curls

Ab Crunch
Rev-Hypers

 

[Anabolic66]

Legs

- 4 sets each

Squat (Box) - Haven't used free-bar for a while (back, knee) worked up to 405 x 2.
Belt Squat
Leg Curl
Leg Ext
Calf Raise
Bulgarian Split Sq

Rev-Hypers
Ab-Crunch

 

[Anabolic66]

Chest / Pressing

-4 sets each

Bench Press
Close Grips
Inclines
Nose Breakers
D-Bell bench
Machine Press (Delts)

Rev-Hypers
Ab-Crunch
Stretch (hams, back)

 

[Anabolic66]

Delts

- 4 sets each

Smith BNP
Smith Front Press
Arnold Press
Machine Press
Rear Delt Flyes
Side Laterals
Seated D-Bell Shrugs

Rev-Hypers
Ab Crunch

 

[Anabolic66]

Back

-4 sets each

Deadlift (up to 455 x 1)
1-Arm D-Bell Rows
Lat Pulls
Seated Cable (band) Rows
Rev-Hypers
Rev-Flyes

Ab-Crunch

 

[PolishHamm3r77]

Nice number on deads

 

[Dustin07]

Delts

- 4 sets each

Smith BNP
Smith Front Press
Arnold Press
Machine Press
Rear Delt Flyes
Side Laterals
Seated D-Bell Shrugs

Rev-Hypers
Ab Crunch

I can feel this session just reading it

 

[Anabolic66]

Legs

Went into gym this AM to do legs. Normally do them at home.
Felt like getting out of the house for a bit...

- 4 sets each

Squats (Up to 405 x 3) - Felt good
Leg Press
Leg Ext
Leg Curls
Calf Raises

Rev-Hypers

 

[Dustin07]

Went into gym this AM to do legs. Normally do them at home.
Felt like getting out of the house for a bit...

sometimes I wish I had a home gym, but often times at the right gym there is just an energy that I feed off... change of scenery is always good.

nice squats

 

[Anabolic66]

sometimes I wish I had a home gym, but often times at the right gym there is just an energy that I feed off... change of scenery is always good.

nice squats

We now have an ex-Westside guy (Greg Panora) training here.
Gives the place a bit of a boost in motivation...

 

[Dustin07]

that's awesome, what a kick in the pants to train with a guy like that.
I feel like i heard him on a podcast not too long ago but I can't remember which one

 

[Hyde]

Ask him to re-tell you the story of how Louie told him to drink an entire bottle of Halotestin a day, then had no memory of it later when it was killing him

that's awesome, what a kick in the pants to train with a guy like that.
I feel like i heard him on a podcast not too long ago but I can't remember which one

His ones on EliteFTS, solo and with Luke Edward’s, are really good. He is full of a lot of great & funny stories.

 

[SkRaw85]

We now have an ex-Westside guy (Greg Panora) training here.
Gives the place a bit of a boost in motivation...

Fukking legend!!!! That’s beyond cool

 

[Anabolic66]

Off day, but when in to just get out for a bit.
A good friend of mine goes on SAT (only time I see him as he normally trains nights and weekends) so I went to do some minor stuff and chat w/ him a bit. Dude just had a total knee replacement, and he's back to deadlifting heavy. He worked up to 505 for triples today. He's in his 50's, natural and just a freak. (Half African American genetics). (No belt, no wraps of any kind).
Only weighs around 200 lbs. Benches 365 x 3 all the time. Amazing guy..

I just did:

10 sets of 10 w/ 135 - Bench Press (Just worked on form, every rep paused).
(Can't really bench for real (shoulder) but it was fun doing at least that.

Dips - Can finally do these unassisted again, so hopefully shoulder healing a bit.
(I just got done 20 days of BPC-157 in delt). - 4 sets

Seated D-bell curls - 4 sets

Lots of stretching...

 

[Hyde]

That guy is a freak! Glad to hear he’s back at it hard after his knee replacement.

 

[PhantomReaper]

I hope to get back on some Iron, real soon..
You're an Inspiration Brother..
Before I can't..
Thank for everything Here and ASF..
Z...

 

[Anabolic66]

That guy is a freak! Glad to hear he’s back at it hard after his knee replacement.

He really is... Many of us probably know a person like that who comes along and just "has it".
One of the nicest/happiest guys I ever met also, just all around a positive influence and motivation.

 

[Anabolic66]

I hope to get back on some Iron, real soon..
You're an Inspiration Brother..
Before I can't..
Thank for everything Here and ASF..
Z...

You're an inspiration, one of the toughest guys around...
I think of you often brother..

 

[PhantomReaper]

You're an inspiration, one of the toughest guys around...
I think of you often brother..

That's Brother..
Just have more to do in this Life..plus,I have to out live Gabe..

 

[Anabolic66]

Bench / Pressing

- 4 sets each

Close Grips w/ rack-able curl-bar
JM Press
Smith Bench Press
Smith Inclines
Dumbbell Bench
Machine Press (Delts)

Rev-Hypers
Ab Crunch

 

[Anabolic66]

Delts

-4 sets each

Smith BNP
Smith Front Press
Arnold Press
Machine Press
Rear Delt Flyes
Side Laterals
Smith BNP (again)

Rev-Hypers
Ab Crunch

 

[Anabolic66]

Back

-4 sets each

Deadlift (Up to 465 x 1)
Iso-Rows
Hammer Pulldowns
Lat Pulls
Rev-Hypers
Shrugs

Ab-Crunch

 

[Hyde]

Still feeling good pulling sumo?

 

[Anabolic66]

Still feeling good pulling sumo?

Big difference in my lower back... I normally limp around for a couple days after deadlifting.
Not so w/ Sumo... Keeps me more upright for sure.

 

[Anabolic66]

Arms

-4 sets each

JM Press
Smith Floor-Press
Tate Press
Cable Extensions

Seated D-Bell Curl
Preacher Curl (machine)
D-Bell Hammer Curls (preacher)
Reverse Curls

Ab Crunch
Rev-Hypers (2 sets)

 

[Hyde]

Big difference in my lower back... I normally limp around for a couple days after deadlifting.
Not so w/ Sumo... Keeps me more upright for sure.

I am thinking of going this route for this meet prep whenever I can get back to pulling some

 

[Anabolic66]

I am thinking of going this route for this meet prep whenever I can get back to pulling some

Coan used to pull Sumo a lot in training, then go conventional for the meets.
I think both can be beneficial...

 

[Anabolic66]

Legs (Tons of energy this AM, felt very good, must be the "Mind FK" PWO)

-4 sets each

Squats - Up to 405 x 3 (paused in hole for 1st rep as I had a spotter)
Leg Press
Leg Curl
Leg Ext
Rotary Calf
Bulgarian Split SQ

Rev-Hypers

 

[Dustin07]

I think Layne typically pulls sumo in meets, FWIW.
He's still running pretty strong numbers. I just saw him squatting 525 for doubles and benching 345+ for doubles as well.

 

[Anabolic66]

Back

-4 sets each

Deadlift - Pyramid up to 475 x 1
Iso-Rows
Lat Pulls
Pull Ups
Seated Rows
Rev-Hypers / Smith-Shrug Supersets

 

[PolishHamm3r77]

475 that’s some sh!t

 

[Anabolic66]

475 that’s some sh!t

Did 500 conventional recently, so trying to get there using Sumo... Its coming I think...

We had a meet at the gym (late 2023), I did 500-SQ, 500-DL and 355 bench...

 

[PolishHamm3r77]

Those r impressive numbers. Squat is def my weakest lift. I squat weekly and don’t incorporate deads in my routine and I could deadlift more than I squat. Odd too I have short arms

 

[Anabolic66]

Those r impressive numbers. Squat is def my weakest lift. I squat weekly and don’t incorporate deads in my routine and I could deadlift more than I squat. Odd too I have short arms

Harder w/ shorter arms for sure. Freaks like Lamar Gant where his hands come down to his knees, are made for deadlifting.

 

[SkRaw85]

Harder w/ shorter arms for sure. Freaks like Lamar Gant where his hands come down to his knees, are made for deadlifting.

Freakish. At lockout, I’m grazing my balls

 

[Dustin07]

Freakish. At lockout, I’m grazing my balls

for sure

 

[Hyde]

Freakish. At lockout, I’m grazing my balls

You gotta take more 19-Nors. Won’t make your pull any shorter, but should help keep the berries shrunk down & out of the way

 

[PolishHamm3r77]

for sure

I just checked and the bar rests at the stump at lockout. I have alligator arms.

 

[Dustin07]

I just checked and the bar rests at the stump at lockout. I have alligator arms.

I know I've hit my nuts a time or two but I just stood up to measure and it seems like at full extension the pecker should be about resting on the bar, lol

maybe it's just safer in the winter and less in the way than the warmer months

 

[PolishHamm3r77]

I know I've hit my nuts a time or two but I just stood up to measure and it seems like at full extension the pecker should be about resting on the bar, lol

maybe it's just safer in the winter and less in the way than the warmer months

Just to be safe I’m going “Buffalo Bill”

 

[PolishHamm3r77]

It puts the chalk upon its hands or else it drops the bar again

 

[SkRaw85]

Just to be safe I’m going “Buffalo Bill”

Solid. Fucking. Gold.