Dual Log, Anabolic Algorithm Stack (sponsored by MAN)

RegisterJr said:
7/10/12
Chest

Pre:
-2x PR XT
-10g BCAA's mixed with water
-2.5g Creatine

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1

1:30 :
2 PR-XT w/ meal 4

4 pm:
2 PR-XT, post meal 5
_________________

Lower body stretches---

Treadmill W/U:
4x1, 4.2x1

Upper Body Stretches---

Workout Log, one large super-set:


Dumbbell One Arm Bench Press 95.67

Set 1 : 70x11
Set 2 : 70x8
Set 3 : 65x12
Set 4 : 65x10
Set 5 : 60x10 (w/ twist)
|

Cable Lower Chest Raise 80

Set 1 : 50x12
Set 2 : 60x9
Set 3 : 50x13
Set 4 : 60x10
Set 5 : 50x11
|

Cable Inner Chest Press 84

Set 1 : 60x10
Set 2 : 50x14
Set 3 : 60x11
Set 4 : 60x12

Set 5 : 60x8
Set 5 : 50x5
|

Ladder Presses 40

Set 1 : 30 Reps

Set 5 : 40 Reps
|

Notes

a) Didn't do ladder presses on sets 2 & 4 because for whatever reason, it was wearing my forearm down on the first set and it affected my DB presses. But, the last set didn't seem to do that. Maybe I was just warming up.

b) Am low on calories right now, about 2-2.1K, but I'm about to kill some food at Chili's. Am already above my protein minimum, so I'm good.

:)
Click to expand...

Nice!!!!
Enjoy that meal!
 
pete8407 said:
That food pic is amazing! Drooling right now! Hope it's a post w/o meal, f**k it, who cares take it out!
Click to expand...

I stayed around the same for my daily calorie goal. I didn't eat any of my rice or potatoes to leave the room for the carbs. As for fat, well, it was yummy. :)
 
7/11/12
Back/Core

Pre:
-2x PR XT
-10g BCAA's mixed with water
-2.5g Creatine

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1

1:30 :
2 PR-XT w/ meal 4

4 pm:
2 PR-XT, post meal 5
_________________

Lower body stretches---

Treadmill W/U:
4x1, 7.5x2

Upper Body Stretches---

Workout Log, one large super-set:

________________
Weighted Chins 60.5

Drop sets; not going to change the sets to match.

Set 1 : 55x3
Set 2 : 35x3
Set 3 : 25x3
Set 4 : 10x3
Set 5 : 1x3

Set 6 : 45x3
Set 7 : 35x2
Set 8 : 25x2
Set 9 : 10x3
Set 10 : 1x2

Set 11 : 35x4
Set 12 : 25x2
Set 13 : 10x3
Set 14 : 1x2

Set 15 : 35x3
Set 16 : 25x2
Set 17 : 10x2
Set 18 : 1x2
|
Side Bend with Weight Plate 112

DB's instead of Plate

Set 1 : 80x12
Set 2 : 70x16
Set 3 : 80x12
|
Meadows Stretchers 213.33

Set 1 : 160x10
Set 2 : 140x12
Set 3 : 140x13

Set 4 : 140x12
Set 4 : 100x5
|
Around the World Decline Crunch 43.33

Set 1 : 25x22
Set 1 : 1x6

Set 2 : 25x19
Set 2 : 1x6

Set 3 : 25x19
Set 3 : 1x3
|
Bent Arm One Arm Long Bar Row 102.5

BAR + X

Set 1 : 75x11
Set 2 : 75x8
Set 3 : 50x13
|
Notes

a) I am loving these Stretchers. Thanks again, wasme. Is there a better way to get leverage so tht I can up the weight? Maybe I need to play around one day and see if I can maneuver my body to pull more.

b) 1 RM on Weighted Chins according to Jefit. 55# x3 doesn't impress me though. I still love the drop sets though.

c) Calories today will be 3100, macros 210/274/51 or 35%p/46%c/19%f

Going low because I feel guilty for yesterday, and I'm almost 3# > of bloat. ;)
 
Bradford Press... Thoughts?
 
RegisterJr said:
. Is there a better way to get leverage so tht I can up the weight? Maybe I need to play around one day and see if I can maneuver my body to pull more.
Click to expand...

Welcome bro, do you mean a way to get back a little further to get even more of a stretch. You could set up a bench to put you further away from the cable?
 
wasme said:
Welcome bro, do you mean a way to get back a little further to get even more of a stretch. You could set up a bench to put you further away from the cable?
Click to expand...

It pulls me close to the cable. I could probably do way higher weight but I am concentrating on not being pulled upward.
 
For example, on lat pulls there is a knee pad to hold me down.
 
So I just couldn't execute yesterday's workout. Today is going to be something special. Adding Chest to my Upper back and core work, then a 2 mile run for Army standard time. I have to see if i can run fast enough now to take a PT test next week. Can't go to the promotion bord without it.
 
Epic quest. MAN up!
 
drewsicle3210 said:
So I just couldn't execute yesterday's workout. Today is going to be something special. Adding Chest to my Upper back and core work, then a 2 mile run for Army standard time. I have to see if i can run fast enough now to take a PT test next week. Can't go to the promotion bord without it.
Click to expand...

Kill it!
 
wasme said:
You should be standing back though.. so the cable is coming out diagonally not vertically
Click to expand...

Word. I'll mess around with it this coming week.
 
drewsicle3210 said:
So I just couldn't execute yesterday's workout. Today is going to be something special. Adding Chest to my Upper back and core work, then a 2 mile run for Army standard time. I have to see if i can run fast enough now to take a PT test next week. Can't go to the promotion bord without it.
Click to expand...

Go get it!
 
7/12/13
Biceps/Triceps

Pre:
-2x PR XT
-10g BCAA's mixed with water
-2.5g Creatine

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1

1:30 :
2 PR-XT w/ meal 4

4 pm:
2 PR-XT, post meal 5
_________________

Lower body stretches---

Treadmill W/U:
N/A

Upper Body Stretches---

Workout Log, one large super-set:


Spider Curl 130

Set 1 : 80x12

Set 2 : 100x9
Set 2 : 80x3

Set 3 : 100x4
Set 3 : 80x7

Set 4 : 80x10
Set 5 : 80x9
|
Cable Rope Overhead Triceps Extension 160

Set 1 : 80x18
Set 2 : 100x14
Set 3 : 120x10
Set 4 : 100x11

Set 5 : 90x11
Set 5 : 60x5
Set 5 : 40x7
|
Twisting Standing Dumbbell Curl 52

Set 1 : 40x9
Set 2 : 40x9
Set 3 : 35x9

Set 4 : 30x10
Set 4 : 20x3
|
Dumbbell Standing One Arm Triceps Extension 46.67

Set 1 : 40x5
Set 1 : 35x3

Set 2 : 35x6
Set 2 : 30x4

Set 3 : 35x9
Set 3 : 25x5

Set 4 : 35x5
Set 4 : 20x8
|
Alternate Incline Hammer Curl 55

Set 1 : 50x3
Set 1 : 40x3

Set 2 : 25x7
Set 3 : 35x8
Set 4 : 30x10
Set 5 : 30x8
|
Triceps Pushdown V-Bar 205

Set 1 : 150x11
Set 2 : 150x10
Set 3 : 130x13
Set 4 : 140x9
|
Notes
 
CORRECTION:

Alternate Incline Hammer Curl 55

Set 1 : 50x3
Set 1 : 40x3
Set 1 : 25x7

Set 2 : 35x8
Set 3 : 30x10
Set 4 : 30x8
 
12 July 13

2 PR-XT and 2 Nolvadren XT@ 0800
2 PR-XT @ 1400
3/4 scoop Gameday @ 1400

2 PR-XT @ 1600 with post workout shake
RegisterJr 1 LARGE SUPERSET

Weighted Chins 60.5Set 1 : 55x3
Set 2 : 45x3
Set 3 : 35x3
Set 4 : 25x3
Set 5 : 10x3
Set 6 : 45x2
Set 7 : 35x3
Set 8 : 0x6
Set 9 : 0x8
|
Dumbbell One Arm Bench Press 88.83
Set 1 : 45x20
Set 2 : 65x11
Set 3 : 65x10
|
Side Bend with Weight Plate 75
Set 1 : 45x20
Set 2 : 45x15
Set 3 : 45x15
|
Meadows Stretchers 168
Set 1 : 120x12
Set 2 : 120x10
Set 3 : 120x9
|
Cable Inner Chest Press 40
Set 1 : 30x10
Set 2 : 30x9
Set 3 : 25x11
|
Around the World Decline Crunch 46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 35x10
|
Bent Arm One Arm Long Bar Row 88.83
Set 1 : 65x10
Set 2 : 65x11
Set 3 : 65x9
|
Cable Lower Chest Raise 33.33
Set 1 : 25x9
Set 2 : 25x10
Set 3 : 25x8
|
Running N/ACalorie : --
Distance : --
Speed : --
Lap/Rep : --
Duration : 00:20:00
|
Notes
1. Hip pain prevented more on the decline crunches
2. I didn't eat much all day, so performance suffered and i ran out of energy quick
 
RegisterJr said:
7/12/13
Biceps/Triceps

Pre:
-2x PR XT
-10g BCAA's mixed with water
-2.5g Creatine

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1

1:30 :
2 PR-XT w/ meal 4

4 pm:
2 PR-XT, post meal 5
_________________

Lower body stretches---

Treadmill W/U:
N/A

Upper Body Stretches---

Workout Log, one large super-set:


Spider Curl 130

Set 1 : 80x12

Set 2 : 100x9
Set 2 : 80x3

Set 3 : 100x4
Set 3 : 80x7

Set 4 : 80x10
Set 5 : 80x9
|
Cable Rope Overhead Triceps Extension 160

Set 1 : 80x18
Set 2 : 100x14
Set 3 : 120x10
Set 4 : 100x11

Set 5 : 90x11
Set 5 : 60x5
Set 5 : 40x7
|
Twisting Standing Dumbbell Curl 52

Set 1 : 40x9
Set 2 : 40x9
Set 3 : 35x9

Set 4 : 30x10
Set 4 : 20x3
|
Dumbbell Standing One Arm Triceps Extension 46.67

Set 1 : 40x5
Set 1 : 35x3

Set 2 : 35x6
Set 2 : 30x4

Set 3 : 35x9
Set 3 : 25x5

Set 4 : 35x5
Set 4 : 20x8
|
Alternate Incline Hammer Curl 55

Set 1 : 50x3
Set 1 : 40x3

Set 2 : 25x7
Set 3 : 35x8
Set 4 : 30x10
Set 5 : 30x8
|
Triceps Pushdown V-Bar 205

Set 1 : 150x11
Set 2 : 150x10
Set 3 : 130x13
Set 4 : 140x9
|
Notes
Click to expand...

Great job brosicle!!
 
drewsicle3210 said:
12 July 13

2 PR-XT and 2 Nolvadren XT@ 0800
2 PR-XT @ 1400
3/4 scoop Gameday @ 1400

2 PR-XT @ 1600 with post workout shake
RegisterJr 1 LARGE SUPERSET

Weighted Chins 60.5Set 1 : 55x3
Set 2 : 45x3
Set 3 : 35x3
Set 4 : 25x3
Set 5 : 10x3
Set 6 : 45x2
Set 7 : 35x3
Set 8 : 0x6
Set 9 : 0x8
|
Dumbbell One Arm Bench Press 88.83
Set 1 : 45x20
Set 2 : 65x11
Set 3 : 65x10
|
Side Bend with Weight Plate 75
Set 1 : 45x20
Set 2 : 45x15
Set 3 : 45x15
|
Meadows Stretchers 168
Set 1 : 120x12
Set 2 : 120x10
Set 3 : 120x9
|
Cable Inner Chest Press 40
Set 1 : 30x10
Set 2 : 30x9
Set 3 : 25x11
|
Around the World Decline Crunch 46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 35x10
|
Bent Arm One Arm Long Bar Row 88.83
Set 1 : 65x10
Set 2 : 65x11
Set 3 : 65x9
|
Cable Lower Chest Raise 33.33
Set 1 : 25x9
Set 2 : 25x10
Set 3 : 25x8
|
Running N/ACalorie : --
Distance : --
Speed : --
Lap/Rep : --
Duration : 00:20:00
|
Notes
1. Hip pain prevented more on the decline crunches
2. I didn't eat much all day, so performance suffered and i ran out of energy quick
Click to expand...

Very nice bro! Frickin' getting some sets in!!
 
pete8407 said:
You guys just had some killer w/o's! I bet your arms were getting ready to explode!
Click to expand...

If I had the time I would've just kept going until I couldn't do 5's. I was planning taking a pump-pic after the workout but I lost track of time and was running late.
 
One week from today I will be heading on vacation for my anniversary for 10 days. Halfway through I have to come back to town and work a day and I'll get one workout in.

Here's the dilemma: I will be snorkeling for scallops the whole time. No matter what I eat I'm going to take a huge deficit, daily.

Should I do any other lifts while I'm there? DB's, pull-ups, push-ups, etc? I will be practically doing cardio for 5-8 hours a day. Will doing a lift in the morning just do more to kill muscle?
 
RegisterJr said:
One week from today I will be heading on vacation for my anniversary for 10 days. Halfway through I have to come back to town and work a day and I'll get one workout in.

Here's the dilemma: I will be snorkeling for scallops the whole time. No matter what I eat I'm going to take a huge deficit, daily.

Should I do any other lifts while I'm there? DB's, pull-ups, push-ups, etc? I will be practically doing cardio for 5-8 hours a day. Will doing a lift in the morning just do more to kill muscle?
Click to expand...

Make sure your taking in your BCAA's and MAN stack!!
I think you should be good though. 10 days is a long break from the gym!! That is okay though, i am going on leave to Michigan 7 days after you start your vacation. I am going to find a gym though so I can continue to get my beef on!!
 
RegisterJr said:
One week from today I will be heading on vacation for my anniversary for 10 days. Halfway through I have to come back to town and work a day and I'll get one workout in.

Here's the dilemma: I will be snorkeling for scallops the whole time. No matter what I eat I'm going to take a huge deficit, daily.

Should I do any other lifts while I'm there? DB's, pull-ups, push-ups, etc? I will be practically doing cardio for 5-8 hours a day. Will doing a lift in the morning just do more to kill muscle?
Click to expand...

You've got enough of a base where a week-10 days off won't leave you emaciated. Took a week off for my honeymoon and I didn't get loose and flabby. Take it easy, enjoy the vacation, don't worry about the exercise!
 
Thoughts on the stack so far gentlemen?
 
RegisterJr said:
One week from today I will be heading on vacation for my anniversary for 10 days. Halfway through I have to come back to town and work a day and I'll get one workout in.

Here's the dilemma: I will be snorkeling for scallops the whole time. No matter what I eat I'm going to take a huge deficit, daily.

Should I do any other lifts while I'm there? DB's, pull-ups, push-ups, etc? I will be practically doing cardio for 5-8 hours a day. Will doing a lift in the morning just do more to kill muscle?
Click to expand...

Just consider it a deload week :)

I've got one coming up myself in a couple weeks. You'll probably come back even stronger :)

I've been reading, but not posting. Great work as always!
 
Piston Honda said:
Thoughts on the stack so far gentlemen?
Click to expand...

I am hooked on this stack. I keep telling my brother that this PR-XT has to be laced with a steroid or prohormone. Strength gains are constant, i am up to 190 pounds right now. That is about 10 pounds I think, without scrolling all the way back to the beginning.
I was holding some water until a few days ago, then I believe that the Nolvadren started doing its thing and I feel like I am leaning back out.
I also realize that I haven't posted progress pics yet, so that needs to happen this weekend.

GREAT STACK!!
 
Misfit28 said:
Just consider it a deload week :)

I've got one coming up myself in a couple weeks. You'll probably come back even stronger :)

I've been reading, but not posting. Great work as always!
Click to expand...

Thanks for being in here!
 
Piston Honda said:
You've got enough of a base where a week-10 days off won't leave you emaciated. Took a week off for my honeymoon and I didn't get loose and flabby. Take it easy, enjoy the vacation, don't worry about the exercise!
Click to expand...

Thanks, man. I am excited to get out and relax!

drewsicle3210 said:
Make sure your taking in your BCAA's and MAN stack!!
I think you should be good though. 10 days is a long break from the gym!! That is okay though, i am going on leave to Michigan 7 days after you start your vacation. I am going to find a gym though so I can continue to get my beef on!!
Click to expand...

I will be back for one day. Maybe do deads and/or legs. I will definitely take my stack. I will probably not take the Creatine, but we'll see. Also, no on the BCAA's. I bought a big ole roast beef that I'm slicing up this weekend and will have whatever we catch during the day to eat. We usually get a few fish and a few pints of scallops. I'll definitely eat enough proteins. I'm just worried about taking a 2K+ deficit a day from all the swimming. No biggie.
 
Piston Honda said:
Thoughts on the stack so far gentlemen?
Click to expand...

I'm loving the stack also. Prior to the Nolvadren I was bloated a lot. I look leaner in the waist, IMO, and definitely bigger in the arms, shoulders, back, and chest. I'm pretty certain I've put on 2lbs or more of muscle, but we'll see the next time I do measurements and such.

Both my irritation levels and my hunger have decreased a little. Irritation by more than the hunger. I still can pound food.

I am definitely more vascular, and I'm getting huge pumps in the gym. More than I would expect only taking 1/2 serving of Creatine.

It's definitely not causing constipation, something I've had trying stimulants.

I'm hitting PR's on a daily basis. My Jefit app will prompt me several times a day that I have, I just forget which set I hit them Si I haven't put them in my log. I'll try harder on that.

I agree with Andrew, I love this stack. I'm going to limit my sodium this week so I can take some pictures the first morning I arrive in Steinhatchee.
 
This is for both you guys. Have fun snorkeling! I have never done it but it looks like so much fun! Where is that in Michigan that your going?
 
pete8407 said:
This is for both you guys. Have fun snorkeling! I have never done it but it looks like so much fun! Where is that in Michigan that your going?
Click to expand...

My wife, kids, and I are going to Plainwell, MI, right outside Kalamazoo.
My bro is staying in Florida to have fun in the sun.

Damn, i want to snorkel!!
 
RegisterJr said:
I'm loving the stack also. Prior to the Nolvadren I was bloated a lot. I look leaner in the waist, IMO, and definitely bigger in the arms, shoulders, back, and chest. I'm pretty certain I've put on 2lbs or more of muscle, but we'll see the next time I do measurements and such.

Both my irritation levels and my hunger have decreased a little. Irritation by more than the hunger. I still can pound food.

I am definitely more vascular, and I'm getting huge pumps in the gym. More than I would expect only taking 1/2 serving of Creatine.

It's definitely not causing constipation, something I've had trying stimulants.

I'm hitting PR's on a daily basis. My Jefit app will prompt me several times a day that I have, I just forget which set I hit them Si I haven't put them in my log. I'll try harder on that.

I agree with Andrew, I love this stack. I'm going to limit my sodium this week so I can take some pictures the first morning I arrive in Steinhatchee.
Click to expand...

Nice. Yeah, I can definitely see myself running this again, maybe a shorter run though, like 6 weeks.
That way I fan bulk heavier then cut, then repeat.
I find myself being too careful what and how much I eat.



OH!! BTW... Went to chilis and had the same meal bro.... Same exact!! Well, except I drank unsweet tea.
 
drewsicle3210 said:
My wife, kids, and I are going to Plainwell, MI, right outside Kalamazoo.
My bro is staying in Florida to have fun in the sun.

Damn, i want to snorkel!!
Click to expand...

There is always next year! I'd like to have my scuba license before next years trip though.
 
drewsicle3210 said:
Nice. Yeah, I can definitely see myself running this again, maybe a shorter run though, like 6 weeks.
That way I fan bulk heavier then cut, then repeat.
I find myself being too careful what and how much I eat.



OH!! BTW... Went to chilis and had the same meal bro.... Same exact!! Well, except I drank unsweet tea.
Click to expand...

I've been overly careful, too. I'm closer to having abs than I ever have been, and I'm scared to have to start all over. That is probably holding me back, a little. I'm new to the whole *controlled diet* thing...

Wait, did you add jalapeños to the Caesar too?
 
RegisterJr said:
I've been overly careful, too. I'm closer to having abs than I ever have been, and I'm scared to have to start all over. That is probably holding me back, a little. I'm new to the whole *controlled diet* thing...

Wait, did you add jalapeños to the Caesar too?
Click to expand...

No jalps. Too hot for my girls. The salad that Kindra and I get serves as an appetizer for the girls too.
I put jalapenos on my eggs sometimes with salsa
 
drewsicle3210 said:
No jalps. Too hot for my girls. The salad that Kindra and I get serves as an appetizer for the girls too.
I put jalapenos on my eggs sometimes with salsa
Click to expand...

Ooh, that sounds yummy. I love a mexi-style omelette!
 
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