bpmartyr - Pragmatic Protagonist of the Anabolic Pump

[Leggo my Ego]

Nice log bp! I will follow with anxious anticipation:study:

 

[bpmartyr]

are you going to post any before and afters??

Befores are up, 9th post in the log. Afters will go up, um, after.

 

[bpmartyr]

Day 21, Sunday Jan 21st

Forgot to update with yesterdays workout so I will just add it in here:

Chest
Hammer 200x11 210x7 220x5 << Up one rep first two sets up two the last

Incline DB
60x11 65x8 70x5 << Up one rep each

Decline fly
40x10 40x8 << Par

Delt's
BB military
80x14 90x10 100x8 << Havn't done this movement in a long time and was unsure about what weight to use. A little light.

Upright row
90x10 95x7 100x6 << Par

DB fly
25x13 30x7

Cardio
Treadmill 32 min
3.85 miles
640 cals

Great workout. My old workout partner came over for dinner and commented that my chest looked full and I looked "thick". Hope he wasn't talking about my gut.
___________________________________________________

Todays workout:

Back
Pullups
BWx12 +25x7 +35x4 << Par

Chest supported row
155x12 165x9 175x6 << PR

Narrow row
140x11 150x8

Tri's
Skulls
65x11 70x8 75x6 << Down on reps all sets dammit.

Suplinated pusdowns
110x12 120x9 130x7

Cardio
Treadmill 32 min
3.6 miles
582 cals << Meh
___________________________________________________

Notable mentions. Vascularity is coming back out in my forearms, not common for me at this level of BF.

The pump is persistant if anything and I can practically feel the carbs rush in to fill up the muscle bellies everytime I eat.

Lower back and shin pumps are there but not debilitating at this point. I may just be getting due for a week off especially with all the added cardio over the last month.

Hunger is definately elevated but controllable.

Lovin the AP. Can't wait till the enen starts kickin for "phase two" of the "Pragmatic Protagonist" epic.

 

[Ubiquitous]

ah, Sweetcakes brings his logging skills back to the forefront. I had missed them.

Long and low dose is better, for reasons Mullet had stated. (that smart whippersnapper).

 

[bpmartyr]

Days 22-26

Monday, Jan 22nd:

Short on time, hit the gym for a quick bicep workout and some cardio.

BB curl
75x12 80x9 85x6

Alt DB
25x15 30x9 30x8

Cable curls
60x18 70x15

Cardio:
Treadmills full except one crappy one after 10 minutes on that I hit the rowing machine. After 10 minutes there a good treadmill opened up so I pounced on it for another 16 minutes.
I estimate somewhere around 500 cals expended. Could have done more but as mentioned, I was rushed.
__________________________________________________

Tuesday: Rest day
Dis MA class in the evening but it was pretty a pretty laid back hour followed by an hour of Tai Chi. Nice and relaxing. It has a certain therapeutic energizing effect that I really look forward to every week.
__________________________________________________

Wed Jan 24th:

Chest:
Hammer
180x15 200x11 210x7 220x5 <<< first set was an accident. I was half way through thinkin "wow, this is easy" and then I realized I forgot to add the 10lb's to each side, lol. Still made last workouts numbers though.

Delts:
BB military
90x12 100x8 110x6

Upright row
90x10 95x8 100x6 << Up 10lbs each set but down 2 reps, good trade off.

DB fly
25x12 30x7 15x20

Cardio:
Treadmills full again
Rowing 20 minutes
243 cals
__________________________________________________

Thursday:

Back:
Pullups
BWx13 +25x8 +35x5

Chest supported T-bar
160x10 170x8 180x6 << PR 4 plates! I've been workin for that for quite some time.

Low vbar row
140x12 150x10

No time for tri's

Cardio:
Treadmill 32 minutes
3.94 miles
660 cals
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Friday, Jan 26th:

Since I missed Tri's the day before figured an arm WO would suffice.

Supersets:
BB curl & Overhead 2 hand DB press
75x13/65x13 80x9/70x8 85x6/75x6

Alt DB curls & bench dips
25x12/BWx15 30x9/BWx13

Cardio:
Treadmill 20 minutes (gym closed before I could finish)
2.34 miles
378 cals
_________________________________________________

Weight is holding at the 188 mark while I have continued to lean out. Still holding it in the chest, gut and handles, hopefully they will start leaving soon. Deff leaner in my legs/calves, arms/delts and back. Snapped off a couple pics and I swear they don't do the progress justice, crappy lighting I guess. You can really see a difference in the back shot even though from the ft I look just as fat through the chest and gut. I will get some final measurement & BF done this weekend.

Before:

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After:

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[Leggo my Ego]

Nice results BP! Your progress is clearly illustrated by your pics. Especially the back pic. I wish I had some test

Keep up the good work

 

[Ziricote]

Looking better but still not there, get back to it old man!

 

[treningsfrik75]

Nice result... but you are running test, so this isnt exactly a AP log.
I have yet to se a good AP standalone log. only AP.

People logging are always using a bunch of other stuff.

Well.. keep up the good work bpmartyr. If you continue this way the ladies will turn their heads when the summer comes:bb2:

 

[bpmartyr]

Nice result... but you are running test, so this isnt exactly a AP log.
I have yet to se a good AP standalone log. only AP.

People logging are always using a bunch of other stuff.

Well.. keep up the good work bpmartyr. If you continue this way the ladies will turn their heads when the summer comes:bb2:

Yes, I started running test almost 2 weeks into the log but it is enanthate. It hasn't kicked in yet. I would consider this AP solo.

 

[treningsfrik75]

Alright... will follow this log anyway, exiting to see the transformation in the end.

 

[ryano]

Looks good man keep up the log.