Dual Log, Anabolic Algorithm Stack (sponsored by MAN)

drewsicle3210 said:
So tomorrow is Bi's and Tri's. I am a little worried about my tendonitis, but it has been surprisingly pain free these past few days. And I will not be doing any isolation curls or hammer type movements.
Here is the plan for tomorrow-
I will take 2 PR-XT at 0515 with a protein shake. I will then takemy pre-workout cocktail at about 0600. Same as today's, with only 200mg of caffeine as a stim.
Gym time at 0630 to execute the following-

SS1- WARM UP SS
EZ BAR CURLS- LIGHT WEIGHT, 25 REPS, 3 SETS
BENCH DIPS- 25 REPS, 3 SETS
I should be sufficiently warm at this point....

SS2- WORKING SETS
BARBELL CURLS- 10-12 REPS, 4 SETS TO FAILURE
REVERSE GRIP SKULL CRUSHER(EZ BAR)- 10-12 REPS, 4 SETS TO FAILURE

SS3- WORKING SETS
SPIDER CURL- 12-15 REPS, 4 SETS TO FAILURE
TRICEP KICKBACK(DB'S)- 12-15 REPS, 4 SETS TO FAILURE

SS4- MAX REP BURNOUT SETS/ COOL DOWN SETS
TRICEP CABLE PUSHDOWN- 15-20 REPS, 2 SETS TO FAILURE// 15-20 LIGHTER REPS, 2 SETS FOR COOL DOWN
EZ BAR CLOSE GRIP CURL- 15-20 REPS, 2 SETS TO FAILURE// 15-20 LIGHTER REPS, 2 SETS FOR COOL DOWN

ANy feedback before I hit it tomorrow? I would be open to some criticism. Thanks!!
Click to expand...

Arms are gonna be exploding! Looks like a killer workout!
 
Day 4- Bi's/Tri's
I WILL ADD IN MY SUPPS AND FOOD LATER

WEIGHT- 183.4


EZ-Bar Curl
Set 1 : 35x20
Set 2 : 35x15
Set 3 : 35x15
|
Single Bench Dip
Set 1 : 0x25
Set 2 : 0x20
Set 3 : 0x15
|
Barbell Curl
Set 1 : 45x12
Set 2 : 65x8
Set 3 : 65x7
Set 4 : 65x4
|
Reverse Grip Skullcrusher
Set 1 : 45x12
Set 2 : 65x12
Set 3 : 65x12
Set 4 : 65x14
|
Spider Curl
Set 1 : 55x8
Set 2 : 55x8
Set 3 : 55x9
Set 4 : 60x10
|
Tricep Dumbbell Kickback
Set 1 : 40x8
Set 2 : 35x10
Set 3 : 35x10
Set 4 : 30x12
|
Triceps Pushdown V-Bar
Set 1 : 45x20
|
EZ Bar Close Grip Curl
Set 1 : 60x10
|
 
Nice work bro! Damn, kill those triceps!!
 
drewsicle3210 said:
Yeah MAN! Gotta work on those biceps. Absolutely no forearm tendon pain today. That is a good sign!
Click to expand...

Cool.
You'll add some major mass if that stays at bay.
 
My forearms constantly hurt, i havent performed dedicated biceps in a long time...
 
It's tough because I often feel the forearm strain during bicep training. I have to try to remember to not roll my wrists and use my palms more. Sometimes a slight lean forward is enough to take the strain off my forearms and shoulders too.
 
drewsicle3210 said:
Day 4- Bi's/Tri's
I WILL ADD IN MY SUPPS AND FOOD LATER

WEIGHT- 183.4


EZ-Bar Curl
Set 1 : 35x20
Set 2 : 35x15
Set 3 : 35x15
|
Single Bench Dip
Set 1 : 0x25
Set 2 : 0x20
Set 3 : 0x15
|
Barbell Curl
Set 1 : 45x12
Set 2 : 65x8
Set 3 : 65x7
Set 4 : 65x4
|
Reverse Grip Skullcrusher
Set 1 : 45x12
Set 2 : 65x12
Set 3 : 65x12
Set 4 : 65x14
|
Spider Curl
Set 1 : 55x8
Set 2 : 55x8
Set 3 : 55x9
Set 4 : 60x10
|
Tricep Dumbbell Kickback
Set 1 : 40x8
Set 2 : 35x10
Set 3 : 35x10
Set 4 : 30x12
|
Triceps Pushdown V-Bar
Set 1 : 45x20
|
EZ Bar Close Grip Curl
Set 1 : 60x10
|
Click to expand...

2 Caps of PR-XT takn Pre-workout @ 0630. 2 Caps taken wit Post workout meal @ 0845. 2 Caps taken with protein shake at... NOW (1507).

I ate super clean today, Eggs, 3 chicken breast, 3 rotein shakes, Milk, 2 V8's, Bowl of Raisin Bran.. so far. Got some more chicken in the crock pot, my wife is creating soethin glorious.

I have been feeling pretty pumped all day today. I almost went back to the gym, but I decided it best to stick with the plan. I don't want to burn too many of my muscle building calories.
 
Piston Honda said:
It's tough because I often feel the forearm strain during bicep training. I have to try to remember to not roll my wrists and use my palms more. Sometimes a slight lean forward is enough to take the strain off my forearms and shoulders too.
Click to expand...

Next time I have problems I will definitely try the leaning forward trick. I will wait a few weeks before doing any dumbell curls, just stick with the barbell or ez curl bar for now to prevent straining anything.
 
I had forearm tedonitis flare some kinda bad in March. Strict form hammers and Reverse BB Curls did wonders for helping! I also added some bulk cissus at 4-5g day.
 
neddo said:
I had forearm tedonitis flare some kinda bad in March. Strict form hammers and Reverse BB Curls did wonders for helping! I also added some bulk cissus at 4-5g day.
Click to expand...

I am taking cissus for that as well. 4 grams a day. Also glucosamine, hyaluronic acid, msm, and 6 grams of fish oil. This helps my hip pains as well.
Hammer curls actually aggravate the issue though
 
6/5/13
Biceps/Triceps

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with Pomegranate Vitamin Water
-2.5g Creatine Mono

Post:
2x PR XT (w/ meal)
-1 scoop OxyELITE PROtein Vanilla

Lunch:
2x PR XT
________

Lower body stretches--

W/U TreadMill-
4x3 (legs too sore to sprint)

Upper body stretches--

Again, treated as ONE super-set:

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PR's:
Reverse skull: set 1,
Spider Curls: set 1,

Final set, if the weight was dropped from set 4, was done with a 2sec squeeze and a 3s neg.

Today's cals: 3174*
%: 37p/39c/24f

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** this will probably change. I will probably have 6oz chicken instead of 4, and maybe some cheese over my green beans. :)

Pics and measurements will come tonight if my wife ever gets home. It's without a pump, and skipping my waist measurement until I have a BM. I haven't had one in two days. My belly doesn't normally look as puffy as it does. Rode with someone in training who doesn't use the bathroom so my water intake has been low.
 

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Dang, when did you sneak this in here? And, how'd you get so lucky? HAHA! Tear it up senor! I'm in!
 
ricroc said:
Dang, when did you sneak this in here? And, how'd you get so lucky? HAHA! Tear it up senor! I'm in!
Click to expand...

Welcome to the show brother!! I know you have experience with PR-XT.
What kind of gains can we expect and when? If you have any tips and advice along the way that would be great.
Also, i would prefer to take my Pre dose on empty with a pre-workout, does it have to be with food? I have been drinking a shake with it like 45 minutes out, but that sits on my stomach when I take my PWO
 
RegisterJr said:
6/5/13
Biceps/Triceps

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with Pomegranate Vitamin Water
-2.5g Creatine Mono

Post:
2x PR XT (w/ meal)
-1 scoop OxyELITE PROtein Vanilla

Lunch:
2x PR XT
________

Lower body stretches--

W/U TreadMill-
4x3 (legs too sore to sprint)

Upper body stretches--

Again, treated as ONE super-set:

Invalid Link Removed

PR's:
Reverse skull: set 1,
Spider Curls: set 1,

Final set, if the weight was dropped from set 4, was done with a 2sec squeeze and a 3s neg.

Today's cals: 3174*
%: 37p/39c/24f

Invalid Link Removed

** this will probably change. I will probably have 6oz chicken instead of 4, and maybe some cheese over my green beans. :)

Pics and measurements will come tonight if my wife ever gets home. It's without a pump, and skipping my waist measurement until I have a BM. I haven't had one in two days. My belly doesn't normally look as puffy as it does. Rode with someone in training who doesn't use the bathroom so my water intake has been low.
Click to expand...

1 superset?!?! Nice job, you definitely rocked it. I am going to break out the big guns tomorrow! More pics?
Are we doing progress pics already?
 
drewsicle3210 said:
Welcome to the show brother!! I know you have experience with PR-XT.
What kind of gains can we expect and when? If you have any tips and advice along the way that would be great.
Also, i would prefer to take my Pre dose on empty with a pre-workout, does it have to be with food? I have been drinking a shake with it like 45 minutes out, but that sits on my stomach when I take my PWO
Click to expand...

-I did a 30-day run and gained about 5 good pounds afterwards. I'm sure running a solid 8-week run will net you more. Also, I didn't do much, if any, cardio during my run. Just a 45-min walk after my post shake.

-Every other week, libido would spike, and then settle back down. Did not mind at all, though I wish I had a gf to share the love...haha!

-About 6, 7 days in, had a great sense of well-being and overall positive mood and disposition. For me, this was heaven! One of the reasons I loved this stuff!

-I would recommend going high protein/moderate carbs (or at least time your carbs around an hour/1.5hr before working and your post shake) Then again, if you respond favorably to carbs, this might not apply. I think I had too many carbs and was more bloated than I wanted to be...BUT, in stacking this with NXT, this might not be an issue with you.

-As for timing, I cannot recall if I took the preworkout dose without any food. It's recommended to take with food, so one of the MAN reps might be able to shed more light on that. I don't think it'll make or break your routine if you take that dose without food, given the other 2 doses are with some food.

-One final item: eat, eat, eat! I never did get hunger pains like some have reported, but I was mixing in some coffee with my morning shake, so that might have curbed the appetite to some extent.

Enjoy the run, keep doing what you're doing and you'll be in good hands!
 
drewsicle3210 said:
Welcome to the show brother!! I know you have experience with PR-XT.
What kind of gains can we expect and when? If you have any tips and advice along the way that would be great.
Also, i would prefer to take my Pre dose on empty with a pre-workout, does it have to be with food? I have been drinking a shake with it like 45 minutes out, but that sits on my stomach when I take my PWO
Click to expand...


Great questions!
 
ricroc said:
-I did a 30-day run and gained about 5 good pounds afterwards. I'm sure running a solid 8-week run will net you more. Also, I didn't do much, if any, cardio during my run. Just a 45-min walk after my post shake.

-Every other week, libido would spike, and then settle back down. Did not mind at all, though I wish I had a gf to share the love...haha!

-About 6, 7 days in, had a great sense of well-being and overall positive mood and disposition. For me, this was heaven! One of the reasons I loved this stuff!

-I would recommend going high protein/moderate carbs (or at least time your carbs around an hour/1.5hr before working and your post shake) Then again, if you respond favorably to carbs, this might not apply. I think I had too many carbs and was more bloated than I wanted to be...BUT, in stacking this with NXT, this might not be an issue with you.

-As for timing, I cannot recall if I took the preworkout dose without any food. It's recommended to take with food, so one of the MAN reps might be able to shed more light on that. I don't think it'll make or break your routine if you take that dose without food, given the other 2 doses are with some food.

-One final item: eat, eat, eat! I never did get hunger pains like some have reported, but I was mixing in some coffee with my morning shake, so that might have curbed the appetite to some extent.

Enjoy the run, keep doing what you're doing and you'll be in good hands!
Click to expand...

Thanks bro, and welcome!

If you have any suggestions please don't hold back. I'm more of a noob to supps/nutrition than my brother is so I'm all ears to everything.

Your progress w/ running this sounds very reassuring, and my wife will say the same. :)
 
Fat Pics:


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drewsicle3210 said:
Looking jacked bro. 11 days until the next set of pics. Every 2 weeks. You are going to get ripped!
Click to expand...

Thanks bro! I hope to gain inches, and lose fat!

Speaking of..

Measurements:

Chest: 42"

Hips: 36"

Forearm: 12"

Thighs: 24.75"

Arms: 15.75" right, 16" left (broke a wrist a couple years ago. Still catching up)

Neck: 16.065"

Calves: 15.625"
 
A little bit late, but I'm in on this log!
 
Knocked out a killer workout from 0445-0538. 24 sets! I may post it early today if the rain keeps up and I can't get any work done.

I weighed in at 184.4 today. Normally I would have dropped down to 182-183 by a Thursday, especially after an awesome BM yesterday! #TMI

Question for you guys; Where about should I keep my calories on off days? I'm very active typically, riding a bicycle, 4-6 hours of yard work on a weekend day, swimming, etc. This Saturday will be an exception, I have to drive 10+ hours, but I get to see drewsicle3210 for the first time in almost 2 years (I think since my wedding).
 
RegisterJr said:
Knocked out a killer workout from 0445-0538. 24 sets! I may post it early today if the rain keeps up and I can't get any work done.

I weighed in at 184.4 today. Normally I would have dropped down to 182-183 by a Thursday, especially after an awesome BM yesterday! #TMI

Question for you guys; Where about should I keep my calories on off days? I'm very active typically, riding a bicycle, 4-6 hours of yard work on a weekend day, swimming, etc. This Saturday will be an exception, I have to drive 10+ hours, but I get to see drewsicle3210 for the first time in almost 2 years (I think since my wedding).
Click to expand...

Don't expect downward movement of the scale. If anything it should go up.
 
I hate to do this but I have to take an off day today. This thumb is swollen and stiff. I stuck an 18g needle through the nail to drain it and relieve some pressure, but it only helped a little. I put myself in for an xray also.
Whatever happens, I will do my today's workout tomorrow and Friday's on Saturday. Another rest day on Sunday.
I will make sure to update here the xray results. Minor set back!!
But.... I may still get my workout in later, depends how well this tramadol and motrin works
 
drewsicle3210 said:
I hate to do this but I have to take an off day today. This thumb is swollen and stiff. I stuck an 18g needle through the nail to drain it and relieve some pressure, but it only helped a little. I put myself in for an xray also.
Whatever happens, I will do my today's workout tomorrow and Friday's on Saturday. Another rest day on Sunday.
I will make sure to update here the xray results. Minor set back!!
But.... I may still get my workout in later, depends how well this tramadol and motrin works
Click to expand...

Nothing wrong with having to take a day... especially when you have already planned your make up days... Hope the thumb feels better dude
 
ricroc said:
-As for timing, I cannot recall if I took the preworkout dose without any food. It's recommended to take with food, so one of the MAN reps might be able to shed more light on that. I don't think it'll make or break your routine if you take that dose without food, given the other 2 doses are with some food.

-One final item: eat, eat, eat! I never did get hunger pains like some have reported, but I was mixing in some coffee with my morning shake, so that might have curbed the appetite to some extent.

Enjoy the run, keep doing what you're doing and you'll be in good hands!
Click to expand...

Well, seems as I have no need to chime into the questions... ;)

edit: drew - I meant to say low weight, very high rep hammers and reverse BB curls, emphasizing strict movements.
 
I'm gonna jump in on this thread. I'm a noob around this forum, but always like to see what happens in MAN logs :)
 
Misfit28 said:
I'm gonna jump in on this thread. I'm a noob around this forum, but always like to see what happens in MAN logs :)
Click to expand...

Big hitter though on another forum, with another great log going there!
 
drewsicle3210 said:
Don't expect downward movement of the scale. If anything it should go up.
Click to expand...

That's what I'm hoping for. I ha been dropping way down around 180 by Fridays. I'm hoping it trends upward soon.
 
Misfit28 said:
I'm gonna jump in on this thread. I'm a noob around this forum, but always like to see what happens in MAN logs :)
Click to expand...

Welcome bro!
 
6-6-13
Shoulders/Core

Weight: 184.4

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with Water
-2.5g Creatine Mono

Post:
2x PR XT (w/ meal)
-1 scoop OxyELITE PROtein Vanilla

Lunch:
2x PR XT

______
Lower body stretches----

Treadmill W/U
4mphx3min
(again, going easy on the legs while i have DOMs. Don't want them to be tiny)

Upper body stretches----

NOTES:
***Jefit programmed WO. 1 super set; approx 00:45 between each set in each SS, then 00:60 in between the start of the next SS. I think my goal today was initially 8 reps to failure, but the cable machine I used maxed at 150 and I didn't know where to start with super setting all these. It will take me a while to get it down. PR's on everything at some point, except for Arnold's and the shoulder presses. Weak on those recently...
The bench wasn't set back as much as the picture shows. I believe it was two notches back from upright. **

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Eats coming after I plan dinner.
 
Misfit28 said:
I'm gonna jump in on this thread. I'm a noob around this forum, but always like to see what happens in MAN logs :)
Click to expand...

Welcome!! Enjoy the ride. This is going to be an eventful and record shattering MAN experience.

neddo said:
Well, seems as I have no need to chime into the questions... ;)

edit: drew - I meant to say low weight, very high rep hammers and reverse BB curls, emphasizing strict movements.
Click to expand...

Ok. I got it. Yeah, if I have anymore issues with my tendon I will try that.
 
RegisterJr said:
6-6-13
Shoulders/Core

Weight: 184.4

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
-10g BCAA's mixed with Water
-2.5g Creatine Mono

Post:
2x PR XT (w/ meal)
-1 scoop OxyELITE PROtein Vanilla

Lunch:
2x PR XT

______
Lower body stretches----

Treadmill W/U
4mphx3min
(again, going easy on the legs while i have DOMs. Don't want them to be tiny)

Upper body stretches----

NOTES:
***Jefit programmed WO. 1 super set; approx 00:45 between each set in each SS, then 00:60 in between the start of the next SS. I think my goal today was initially 8 reps to failure, but the cable machine I used maxed at 150 and I didn't know where to start with super setting all these. It will take me a while to get it down. PR's on everything at some point, except for Arnold's and the shoulder presses. Weak on those recently...
The bench wasn't set back as much as the picture shows. I believe it was two notches back from upright. **

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Eats coming after I plan dinner.
Click to expand...

Nice nice nice. I am going to match or beat those numbers. Or at least some of them.
 
drewsicle3210 said:
Nice nice nice. I am going to match or beat those numbers. Or at least some of them.
Click to expand...

I'm sure you will!

How's the thumb? You seriously need to stop hurting yourself. ;)
 
Week 1- Day 4-

Weight- 187 (haven't pooped since Monday) i am sure that 6-8 of those pounds are from my backed up intestinal tract. Actually I know it is. I took some laxatives so I should get a better weigh in tomorrow

2 PR-XT @ 0845, 2 @ 1400, and 2 @ 1700. The 1400 dose was with a protein shake and the others with food.

Like I mentioned previously, i have a smashed thumb so I took an off day today. I will pick up where I left up tomorrow and only have 1 rest day this weekend instead of 2. No big deal.
My thumb is feeling much better, due to ice and pain meds. :)
I foresee minimal pain tomorrow so working out won't be an issue.

I was debating doing my workout anyways, but I decided it's best to give it a day.

My thumb doesn't look as bad as it feels.

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