Dual Log, Anabolic Algorithm Stack (sponsored by MAN)

RegisterJr said:
That's all Chinese to me...

Going to be taking Body Octane the next two days instead of Gameday. I was putting up my vitamins and noticed two sample baggies of it that we're caramelizing. I diluted them and will be trying the citrus tomorrow and SM Tuesday. I assume it's two servings each, but who knows.
Click to expand...

You'll have a nice endurance/pump workout with the Body Octane. Covers a lot of bases!
 
Lack of sleep and poor weekend diet screwed my workout this morning. I didn't hit my second wind until it was time to leave. :( we stayed up late all three nights getting stuff done around the house.

The Citrus Body Octane was yummy. I felt some nice tingles in my face, and got a really good pump. Despite my mental and some physical limits due to personal things, I did hot a PR on deficit straight leg deads and leaning calf raises. Log to follow ...
 
Barbell Squat 367.5

Set 1 : 135x10
Set 2 : 285x5
Set 3 : 315x5
Set 4 : 225x10
Set 5 : 225x12
Set 6 : 225x12
|
One Leg Extension 168

Set 1 : 120x11
Set 2 : 120x12
Set 3 : 120x11
Set 4 : 120x11
|
Romanian Deadlift from Deficit 273.33

Set 1 : 135x11
Set 2 : 225x4 (re-grip) +
Set 2 : 225x3
Set 3 : 205x10 *PR*
Set 4 : 205x4 +
Set 4 : 135x10
|
Leaning Calf Raises (pad at lower back). 1041.67

Set 1 : 625x20 *PR*
Set 2 : 625x18
Set 3 : 625x19

Set 4 : 625x13 +
Set 4 : 580x6 +
Set 4 : 490x8 +
Set 4 : 400x12
|
Notes
-Squats felt like azz. Grr. I was wanting to get some high reps on 285 today...

-My Romanian Deads were knuckles-to-toes. We have a platform with a BB rack that I use for this. IS THIS TOO LOW? Also, I really need to work on grip.y grip gives out before I fatigue.
 
Awesome job on the PR's! The knuckles to toes on the stiff deads I think are fine. A lot of guys that don't have a platform use a lot of smaller weights just so they can go lower and get a better stretch.
 
pete8407 said:
Awesome job on the PR's! The knuckles to toes on the stiff deads I think are fine. A lot of guys that don't have a platform use a lot of smaller weights just so they can go lower and get a better stretch.
Click to expand...

Sweet. Thanks for the advice!
 
RegisterJr said:
-My Romanian Deads were knuckles-to-toes. We have a platform with a BB rack that I use for this. IS THIS TOO LOW? Also, I really need to work on grip.y grip gives out before I fatigue.
Click to expand...

Deficit deadz are great on a box or stacked 45s. Haven't done em in a while myself but it sounds like they're working for you. Remember there's hardly ever a "right or wrong" way, excluding maintaining form to mitigate injury while working the target site. Everything is pretty much individual. If you feel it then do it.

I suggest straps as a last effort utility. High reps will blast grip fast on anyone though so don't feel bad. Get some chalk to aid in grip strength. I never recommend grip exercises because you should be getting enough using barbells anyway, but if you like to do forearm curls or whatever that's on you...
 
RegisterJr said:
Barbell Squat 367.5

Set 1 : 135x10
Set 2 : 285x5
Set 3 : 315x5
Set 4 : 225x10
Set 5 : 225x12
Set 6 : 225x12
|
One Leg Extension 168

Set 1 : 120x11
Set 2 : 120x12
Set 3 : 120x11
Set 4 : 120x11
|
Romanian Deadlift from Deficit 273.33

Set 1 : 135x11
Set 2 : 225x4 (re-grip) +
Set 2 : 225x3
Set 3 : 205x10 *PR*
Set 4 : 205x4 +
Set 4 : 135x10
|
Leaning Calf Raises (pad at lower back). 1041.67

Set 1 : 625x20 *PR*
Set 2 : 625x18
Set 3 : 625x19

Set 4 : 625x13 +
Set 4 : 580x6 +
Set 4 : 490x8 +
Set 4 : 400x12
|
Notes
-Squats felt like azz. Grr. I was wanting to get some high reps on 285 today...

-My Romanian Deads were knuckles-to-toes. We have a platform with a BB rack that I use for this. IS THIS TOO LOW? Also, I really need to work on grip.y grip gives out before I fatigue.
Click to expand...

Nice work brother!
Drink some water!
 
5 Aug 13

1 scoop gameday, 5 g Bcaas, 2 Nolvadren XT @ 0700

Gym for shoulders an rack pulls @ 0800

Barbell Shoulder Press 127.5
Set 1 : 45x15
Set 2 : 85x15
Set 3 : 95x9
Set 4 : 95x9
Set 5 : 85x10
Set 6 : 85x14
|
Dumbbell Arnold Press 57
Set 1 : 40x10
Set 2 : 40x9
Set 3 : 40x9
Set 4 : 45x8
|
Barbell Shrug 300
Set 1 : 135x15
Set 2 : 225x10
Set 3 : 225x10
Set 4 : 135x20
|
Dumbbell Lateral Raise 26.67
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x8
Set 4 : 15x15
|
Dumbbell Front Raise 26.67
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x9
Set 4 : 15x15
|
Rack Pulls 357
Set 1 : 135x15
Set 2 : 225x4
Set 3 : 225x8
Set 4 : 315x4
Set 5 : 225x10
Set 6 : 225x6
|
Notes
I was going to go much heavier and more sets on rack pulls, but my gloves are back home in Alabama and my hands are tore up!

Overall great workout. Had a couple PR's.
 
PalmFist said:
Deficit deadz are great on a box or stacked 45s. Haven't done em in a while myself but it sounds like they're working for you. Remember there's hardly ever a "right or wrong" way, excluding maintaining form to mitigate injury while working the target site. Everything is pretty much individual. If you feel it then do it.

I suggest straps as a last effort utility. High reps will blast grip fast on anyone though so don't feel bad. Get some chalk to aid in grip strength. I never recommend grip exercises because you should be getting enough using barbells anyway, but if you like to do forearm curls or whatever that's on you...
Click to expand...

Thanks, Palm!
 
drewsicle3210 said:
5 Aug 13

1 scoop gameday, 5 g Bcaas, 2 Nolvadren XT @ 0700

Gym for shoulders an rack pulls @ 0800

Barbell Shoulder Press 127.5
Set 1 : 45x15
Set 2 : 85x15
Set 3 : 95x9
Set 4 : 95x9
Set 5 : 85x10
Set 6 : 85x14
|
Dumbbell Arnold Press 57
Set 1 : 40x10
Set 2 : 40x9
Set 3 : 40x9
Set 4 : 45x8
|
Barbell Shrug 300
Set 1 : 135x15
Set 2 : 225x10
Set 3 : 225x10
Set 4 : 135x20
|
Dumbbell Lateral Raise 26.67
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x8
Set 4 : 15x15
|
Dumbbell Front Raise 26.67
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x9
Set 4 : 15x15
|
Rack Pulls 357
Set 1 : 135x15
Set 2 : 225x4
Set 3 : 225x8
Set 4 : 315x4
Set 5 : 225x10
Set 6 : 225x6
|
Notes
I was going to go much heavier and more sets on rack pulls, but my gloves are back home in Alabama and my hands are tore up!

Overall great workout. Had a couple PR's.
Click to expand...

Nice work Drew. Your pulls look solid anyway. A lot of volume again!
 
wasme said:
You guys are just nailing your workouts! Deficit deads are awesome, I agree!
Click to expand...

Just recently started hitting them too. I'm in love
 
I'm going in fasted, but with Nolvadren XT tomorrow. The shake has done nothing for me so far, so I'm going back to my comfort zone. Also, my vaca belling is large. Lol
 
RegisterJr said:
I'm going in fasted, but with Nolvadren XT tomorrow. The shake has done nothing for me so far, so I'm going back to my comfort zone. Also, my vaca belling is large. Lol
Click to expand...

You going IF? I am debating it so I can try to lean bulk this next few weeks, maybe then I can just continue into another bulk rather than cut.
 
drewsicle3210 said:
You going IF? I am debating it so I can try to lean bulk this next few weeks, maybe then I can just continue into another bulk rather than cut.
Click to expand...

Hmm. I'll consider it. I am just not going to to chug a shake at 0330.
 
Spider Curl 133.33

Set 1 : 80x12

Set 2 : 100x8
Set 2 : 80x7

Set 3 : 100x10 PR
Set 3 : 80x6

Set 4 : 100x2
Set 4 : 80x8
|
Delt Destroyers 65.33

Set 1 : 40x19
Set 1 : 15x18

Set 2 : 40x15
Set 2 : 15x17

Set 3 : 40x19
Set 3 : 15x12

Set 4 : 40x15
Set 4 : 15x15
|
Dumbbell Reverse Spider Curl 44

Set 1 : 30x14 (too much twisting)
|
Prone Shrugs 252.83

Set 1 : 205x7
Set 2 : 185x5
Set 3 : 185x8
Set 4 : 135x18
|
Barbell Drag Curl 102

Set 1 : 85x6
Set 2 : 65x6
Set 3 : 65x6
Set 3 : 45x6 (bar)
Set 4 : 40x14 (straight fixed bar)
|
Six-Ways 18

Set 1 : 15x6
Set 1 : 10x10
Set 2 : 10x5
Set 2 : 5x6
*These are difficult as heck to maintain in this particular group/super set

|
Reverse Spider 80

Set 1 : 60x10
Set 2 : 40x12
|
Twisting Standing Dumbbell Curl 42

Set 1 : 35x6
Set 2 : 30x2

Set 3 : 30x12
Set 3 : 25x3
Set 3 : 15x4
Set 3 : 10x5
|
Notes
Well, I wanted to improve my grip and forearm strength, and that's pretty much the only muscle that got a pump. :( Felt like a wasted day, but I guess I needed the work anyway.

Surprisingly, my right wrist is stronger even though I broke it pretty good a few years ago. This is also why my weaker (left) arm is 1/4" larger than my right.
 
RegisterJr said:
Spider Curl 133.33

Set 1 : 80x12

Set 2 : 100x8
Set 2 : 80x7

Set 3 : 100x10 PR
Set 3 : 80x6

Set 4 : 100x2
Set 4 : 80x8
|
Delt Destroyers 65.33

Set 1 : 40x19
Set 1 : 15x18

Set 2 : 40x15
Set 2 : 15x17

Set 3 : 40x19
Set 3 : 15x12

Set 4 : 40x15
Set 4 : 15x15
|
Dumbbell Reverse Spider Curl 44

Set 1 : 30x14 (too much twisting)
|
Prone Shrugs 252.83

Set 1 : 205x7
Set 2 : 185x5
Set 3 : 185x8
Set 4 : 135x18
|
Barbell Drag Curl 102

Set 1 : 85x6
Set 2 : 65x6
Set 3 : 65x6
Set 3 : 45x6 (bar)
Set 4 : 40x14 (straight fixed bar)
|
Six-Ways 18

Set 1 : 15x6
Set 1 : 10x10
Set 2 : 10x5
Set 2 : 5x6
*These are difficult as heck to maintain in this particular group/super set

|
Reverse Spider 80

Set 1 : 60x10
Set 2 : 40x12
|
Twisting Standing Dumbbell Curl 42

Set 1 : 35x6
Set 2 : 30x2

Set 3 : 30x12
Set 3 : 25x3
Set 3 : 15x4
Set 3 : 10x5
|
Notes
Well, I wanted to improve my grip and forearm strength, and that's pretty much the only muscle that got a pump. :( Felt like a wasted day, but I guess I needed the work anyway.

Surprisingly, my right wrist is stronger even though I broke it pretty good a few years ago. This is also why my weaker (left) arm is 1/4" larger than my right.
Click to expand...

Your vacation seems to have taken you down a notch mentally. It is always hard coming back to reality and work after being off and having fun.
Get your mind right, it is all in your head!

Nice workout too, bro. You killed it
 
drewsicle3210 said:
Your vacation seems to have taken you down a notch mentally. It is always hard coming back to reality and work after being off and having fun.
Get your mind right, it is all in your head!

Nice workout too, bro. You killed it
Click to expand...

Thanks. Yeah, I am probably slowing myself down. I didn't feel this way last week. I think I'll start back a few minutes of cardio to get my blood flowing.
 
6 Aug 13

2 Nolvadren XT and 1 Scoop Gameday at 1200 (late workout)

Warm up
20 really slow pushups chest to ground>lockout
15 fast pushups chest to ground>lockout
15 bench press, just bar

Light stretching

Barbell Bench Press 234.33
Set 1 : 135x12
Set 2 : 185x8 (increase 1 rep Max)
Set 3 : 185x4 (quit too soon)
Set 4 : 165x8
Set 5 : 155x11
Set 6 : 155x9
|
Dumbbell Incline Bench Press 86.67
Set 1 : 60x12 (increased 1 RM)
Set 2 : 65x10
Set 3 : 65x8
|
Dumbbell Incline Fly 54 (getting weak)
Set 1 : 45x5
Set 2 : 45x6
Set 3 : 40x10
|
Push Up 15 (chest to ground>lockout
Set 1 : 15 Reps
Set 2 : 15 Reps
Set 3 : 6 Reps
|
Notes
Brought my daughter so I shortened the workout.
No problem though cause I pushed through to failure. The pushups at the end were really difficult to do.
 
I bet they were! You killed it! Nice 1RM's!
 
wasme said:
Awesome job Drew! Numbers always on the increase..
Click to expand...

This ^^^^^

You should be really proud of your progress dude!
 
7 Aug 13

Barbell Squat 258.5
Set 1 : 0x15
Set 2 : 45x15
Set 3 : 135x11
Attempt at BWx1.5- 285x1/2 Fail!
Set 4 : 235x3
Set 5 : 225x2
Set 6 : 185x10
Set 7 : 165x10
Set 8 : 155x10
Set 9 : 145x10
Set 10 : 135x10
|
Romanian Deadlift from Deficit 273.33
Set 1 : 135x10
Set 2 : 225x6
Set 3 : 205x10
Set 4 : 205x7
Set 5 : 185x8
|
Standing Barbell Calf Raise 375 Set 1 : 225x20
Set 2 : 225x20
Set 3 : 225x6
Set 4 : 185x20
|
Notes
Great workout.
Mother in law bought me an hour massage today, so I did that and went straight to the gym after. Massage was wonderful!!
 
drewsicle3210 said:
7 Aug 13

Barbell Squat 258.5
Set 1 : 0x15
Set 2 : 45x15
Set 3 : 135x11
Attempt at BWx1.5- 285x1/2 Fail!
Set 4 : 235x3
Set 5 : 225x2
Set 6 : 185x10
Set 7 : 165x10
Set 8 : 155x10
Set 9 : 145x10
Set 10 : 135x10
|
Romanian Deadlift from Deficit 273.33
Set 1 : 135x10
Set 2 : 225x6
Set 3 : 205x10
Set 4 : 205x7
Set 5 : 185x8
|
Standing Barbell Calf Raise 375 Set 1 : 225x20
Set 2 : 225x20
Set 3 : 225x6
Set 4 : 185x20
|
Notes
Great workout.
Mother in law bought me an hour massage today, so I did that and went straight to the gym after. Massage was wonderful!!
Click to expand...

Nice work, brohemian! Keep up that volume with the squats and you'll kill the bwx1.5!

Mmm, massage. Your hammy's will need one tomorrow!
 
Aug 7

Rack Pulls 405

Set 1 : 135x6
Set 1 : 225x6
Set 1 : 315x5

Set 2 : 405x0
Set 2 : 315x3
Set 2 : 225x9

*I blame my grip

Set 3 : 315x3
Set 3 : 225x10
Set 3 : 135x3 (slow just for the stretch)
|
Chin Up 51

Set 1 : 0x7
Set 1 : 45x4
Set 1 : 35x2
Set 1 : 25x2
Set 1 : 10x2
Set 1 : 1x2

Set 2 : 35x3
Set 2 : 25x2
Set 2 : 1x3

Set 3 : 0x6
|
Tricep Dumbbell Kickback 56

Set 1 : 40x12
Set 2 : 40x10
Set 3 : 35x12
|
Leaning reverse extension burnouts (Alternating grip)

Set 1 : 27.5x8
Set 1 : 22.5x4
Set 1 : 17.5x4
Set 1 : 12.5x4
Set 1 : 7.5x6

Set 2 : 25x10
Set 2 : 20x5
Set 2 : 15x4
Set 2: 10x6
Set 2 : 5x8
|
Meadows Stretchers 213.33

Set 1 : 160x10
Set 2 : 130x16
Set 3 : 140x14
|
Cable Rope Overhead Triceps Extension

Set 1 : 120x10

Set 2 : 100x12
Set 2 : 70x3

Set 3 : 100x11
Set 3 : 70x5
Set 3 : 50x8
|
Notes

No PR's today, but I felt like it was a good workout. I need to remember to bring my straps!
 
RegisterJr said:
Aug 7

Rack Pulls 405

Set 1 : 135x6
Set 1 : 225x6
Set 1 : 315x5

Set 2 : 405x0
Set 2 : 315x3
Set 2 : 225x9

*I blame my grip

Set 3 : 315x3
Set 3 : 225x10
Set 3 : 135x3 (slow just for the stretch)
|
Chin Up 51

Set 1 : 0x7
Set 1 : 45x4
Set 1 : 35x2
Set 1 : 25x2
Set 1 : 10x2
Set 1 : 1x2

Set 2 : 35x3
Set 2 : 25x2
Set 2 : 1x3

Set 3 : 0x6
|
Tricep Dumbbell Kickback 56

Set 1 : 40x12
Set 2 : 40x10
Set 3 : 35x12
|
Leaning reverse extension burnouts (Alternating grip)

Set 1 : 27.5x8
Set 1 : 22.5x4
Set 1 : 17.5x4
Set 1 : 12.5x4
Set 1 : 7.5x6

Set 2 : 25x10
Set 2 : 20x5
Set 2 : 15x4
Set 2: 10x6
Set 2 : 5x8
|
Meadows Stretchers 213.33

Set 1 : 160x10
Set 2 : 130x16
Set 3 : 140x14
|
Cable Rope Overhead Triceps Extension

Set 1 : 120x10

Set 2 : 100x12
Set 2 : 70x3

Set 3 : 100x11
Set 3 : 70x5
Set 3 : 50x8
|
Notes

No PR's today, but I felt like it was a good workout. I need to remember to bring my straps!
Click to expand...

Chalk!!!!
 
RegisterJr said:
Is it the same as pool chalk?
Click to expand...

Lol not quite but kinda. Magnesium carbonate. Cheap as fuk invaluable beyond belief. I will never DL or bench without it again
 
TheSwanks said:
Lol not quite but kinda. Magnesium carbonate. Cheap as fuk invaluable beyond belief. I will never DL or bench without it again
Click to expand...

Bench too? Hmm
 
RegisterJr said:
Aug 7

Rack Pulls 405

Set 1 : 135x6
Set 1 : 225x6
Set 1 : 315x5

Set 2 : 405x0
Set 2 : 315x3
Set 2 : 225x9

*I blame my grip

Set 3 : 315x3
Set 3 : 225x10
Set 3 : 135x3 (slow just for the stretch)
|
Chin Up 51

Set 1 : 0x7
Set 1 : 45x4
Set 1 : 35x2
Set 1 : 25x2
Set 1 : 10x2
Set 1 : 1x2

Set 2 : 35x3
Set 2 : 25x2
Set 2 : 1x3

Set 3 : 0x6
|
Tricep Dumbbell Kickback 56

Set 1 : 40x12
Set 2 : 40x10
Set 3 : 35x12
|
Leaning reverse extension burnouts (Alternating grip)

Set 1 : 27.5x8
Set 1 : 22.5x4
Set 1 : 17.5x4
Set 1 : 12.5x4
Set 1 : 7.5x6

Set 2 : 25x10
Set 2 : 20x5
Set 2 : 15x4
Set 2: 10x6
Set 2 : 5x8
|
Meadows Stretchers 213.33

Set 1 : 160x10
Set 2 : 130x16
Set 3 : 140x14
|
Cable Rope Overhead Triceps Extension

Set 1 : 120x10

Set 2 : 100x12
Set 2 : 70x3

Set 3 : 100x11
Set 3 : 70x5
Set 3 : 50x8
|
Notes

No PR's today, but I felt like it was a good workout. I need to remember to bring my straps!
Click to expand...

Nice job bro, you put some work in today!
 
I only have 2 more workouts in my awesome gym. Tomorrow morning and Friday morning, then we are hitting the road right after. Friday is back also, and I am laying it all out.

I tried to kick back and play light, but my body and mind are telling me HEAVY! So I am doing my best. My hips are finally letting me perform squats with some weight.
 
TheSwanks said:
Lol not quite but kinda. Magnesium carbonate. Cheap as fuk invaluable beyond belief. I will never DL or bench without it again
Click to expand...

I hit a DL the other day with Liquid Grip. I agree with your comment! Invaluable for pulls.
 
drewsicle3210 said:
I only have 2 more workouts in my awesome gym. Tomorrow morning and Friday morning, then we are hitting the road right after. Friday is back also, and I am laying it all out.

I tried to kick back and play light, but my body and mind are telling me HEAVY! So I am doing my best. My hips are finally letting me perform squats with some weight.
Click to expand...

Your mind will always be ahead of your body in this regard...part of me still thinks I could run a 6 minute mile, but I have to remind myself that I am 34 and the 6 minute mile was half a lifetime ago!

Don't remember the weight you used to squat; be mindful of your situation now.
 
drewsicle3210 said:
I only have 2 more workouts in my awesome gym. Tomorrow morning and Friday morning, then we are hitting the road right after. Friday is back also, and I am laying it all out.

I tried to kick back and play light, but my body and mind are telling me HEAVY! So I am doing my best. My hips are finally letting me perform squats with some weight.
Click to expand...

I wanted to do deads and upper back Friday, but my upper back has some awesome DOMs. May do deads w/ biceps.

Piston Honda said:
Your mind will always be ahead of your body in this regard...part of me still thinks I could run a 6 minute mile, but I have to remind myself that I am 34 and the 6 minute mile was half a lifetime ago!

Don't remember the weight you used to squat; be mindful of your situation now.
Click to expand...

Agreed. Don't jump in too heavy
 
Piston Honda said:
Your mind will always be ahead of your body in this regard...part of me still thinks I could run a 6 minute mile, but I have to remind myself that I am 34 and the 6 minute mile was half a lifetime ago!

Don't remember the weight you used to squat; be mindful of your situation now.
Click to expand...

This is a great piece of advice, a lot of us seem to keep thinking of what we used to do and don't realize that we are a lot older now. Totally agree, I forget about this all the time, it's a great reminder.
 
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