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Dual Log, Anabolic Algorithm Stack (sponsored by MAN)

Sick volume drew. Definitely killed shoulders. The pictures didn't come through on my phone. Too bad. Good idea though !
 
Nice work bro! You killed those presses!

I can't see the pictures either.
 
drewsicle3210 said:
Yes gentlemen, i copy and pasted from jefit. There weren't any photos of me getting my swole on.!!
Click to expand...

No worries, BROwnie.

Did you do anything today? I hit up Church and Chicken Parmesan at Olive Garden, leftover Chick-Parm and tilapia for dinner. Maybe a half-cup of PB Cap'n Crunch too. PR-XT at 0800, 1300, and right meow (1603).
 
Yeah man. Gonna do a little chest, because chest is on Thursday and I need to get something done!!
150 pushups and max rep DB bench x 5 sets, db flys x 5 sets. And... Thats it
 
drewsicle3210 said:
Yeah man. Gonna do a little chest, because chest is on Thursday and I need to get something done!!
150 pushups and max rep DB bench x 5 sets, db flys x 5 sets. And... Thats it
Click to expand...

Nice.

I have 2/5 sets of ironing left, adding two servings of Flax-seed to my daily cottage cheese, and setting up my 0330 get-up so I don't wake the wïv that early.
 
RegisterJr said:
Nice.

I have 2/5 sets of ironing left, adding two servings of Flax-seed to my daily cottage cheese, and setting up my 0330 get-up so I don't wake the wïv that early.
Click to expand...

Still on half days this week, so formation is at 0800. Gonna get in the gym at about 0630 to make sure I have time to get these 7 exercises in. I gotta sleep tonight bro, was up till like 0100 and woke up again at 0300 an stayed up till 0600 and then slept until 1000.
Probably because I took a PWO at 1930 last night. I should never take stims after 1400, because i like going to sleep at 2000 when the girls do.
 
I understand. It's tough getting good sleep being a daddio!
 
RegisterJr said:
No worries, BROwnie.

Did you do anything today? I hit up Church and Chicken Parmesan at Olive Garden, leftover Chick-Parm and tilapia for dinner. Maybe a half-cup of PB Cap'n Crunch too. PR-XT at 0800, 1300, and right meow (1603).
Click to expand...

Mmmmm Olive Garden. They all closed in a Canada a few years ago...
 
wasme said:
Mmmmm Olive Garden. They all closed in a Canada a few years ago...
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It's so-so. My wife can cook better when she cooks. We're trying to use up gift cards we've accumulated over the years. We prefer to cook.
 
Today I dosed PR-XT at 1030, 1400, and 1800.
I have noticed a spike in libido today.It could be a number of factors, like my wife is smokin hot, but I definitely had a saluting member of my forces today.
 
RegisterJr said:
It's so-so. My wife can cook better when she cooks. We're trying to use up gift cards we've accumulated over the years. We prefer to cook.
Click to expand...

Oh same here bro. Prefer to cook for sure. But always nice to go out for a treat, especially for a nice thick steak..
 
drewsicle3210 said:
Nevermind that whole workout. I did 100 pushups.
I can wait on the chest workout.
Click to expand...

Drew, if you want more chest stimulation you could add some chest pump style exercises to your shoulder day. I have found it works out well, and have noticed changes from the added day.
 
drewsicle3210 said:
That is strange. I have never been to Canada. It's funny, I never truly think of that as a different country, but I know things are really different up there.
Click to expand...

I know what you mean, as I feel the same way about Canada/USA. Things are much the same here as there, we really just don't have the variety you guys have. But allot of it is likely due to the fact that our big ass country only has a population of 27 million. Pardon my ignorance, but isnt the USA about 300 million?
 
wasme said:
I know what you mean, as I feel the same way about Canada/USA. Things are much the same here as there, we really just don't have the variety you guys have. But allot of it is likely due to the fact that our big ass country only has a population of 27 million. Pardon my ignorance, but isnt the USA about 300 million?
Click to expand...

I should know that answer, but let me ask google real quick.... 313.9 million in 2012.
Big difference. Maybe I will move to Canada. I like space and very few people. And i can't stand large crowds of people.
 
wasme said:
Oh same here bro. Prefer to cook for sure. But always nice to go out for a treat, especially for a nice thick steak..
Click to expand...

Word. I love the prepared treats, and it's apparent that my excitement for prepared food is seen by the servers. :)
 
wasme said:
I know what you mean, as I feel the same way about Canada/USA. Things are much the same here as there, we really just don't have the variety you guys have. But allot of it is likely due to the fact that our big ass country only has a population of 27 million. Pardon my ignorance, but isnt the USA about 300 million?
Click to expand...

300M+, yes.
 
drewsicle3210 said:
I should know that answer, but let me ask google real quick.... 313.9 million in 2012.
Big difference. Maybe I will move to Canada. I like space and very few people. And i can't stand large crowds of people.
Click to expand...

Well that is certainly one thing we have... space.
 
wasme said:
Drew, if you want more chest stimulation you could add some chest pump style exercises to your shoulder day. I have found it works out well, and have noticed changes from the added day.
Click to expand...

Chest pump exercises such as? That sounds like a great idea.
 
Well if you check my thread, on Shoulder days I will do: Incline Bench (higher reps/lower weight), Dumbbell twist and press, machine flies and some ladder pushups for total burnout.. Have a fantastic pump at the end of this. And it compliments the heavier chest workout a few days before I think.
 
wasme said:
Well if you check my thread, on Shoulder days I will do: Incline Bench (higher reps/lower weight), Dumbbell twist and press, machine flies and some ladder pushups for total burnout.. Have a fantastic pump at the end of this. And it compliments the heavier chest workout a few days before I think.
Click to expand...

Ok, yep. I saw that. RegisterJr , we should throw this into a workout this week. Tuesday?
 
Damn. This thread is just blowing up. You and your bro do a good job of keeping this going. Saw the pull up vids Thomas. Great job !!!

Impressive that you kept going while dropping just a little bit of weight each time.
 
drewsicle3210 said:
Ok, yep. I saw that. @Invalid Link Removed , we should throw this into a workout this week. Tuesday?
Click to expand...

Looking up his thread now. :)

fumoney said:
Damn. This thread is just blowing up. You and your bro do a good job of keeping this going. Saw the pull up vids Thomas. Great job !!!

Impressive that you kept going while dropping just a little bit of weight each time.
Click to expand...

Thanks bro! Chins have become a favorite! Every week I try for one more rep and it drives me nuts when I can't get it!
 
10 June 13
Legs/low back/core

Rack Pulls
Warm up set- 135x12
Set 1 : 205x10
Set 2 : 205x10
Set 3 : 255x8
Set 4 : 255x9
|
Around the World Decline Crunch
Set 1 : 0x15
Set 2 : 0x15
Set 3 : 10x15
Set 4 : 10x10
|
Advanced Kettlebell Windmill
Set 1 : 30x15
Set 2 : 30x12
Set 3 : 30x15
Set 4 : 30x10
|
One Leg Extension
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x12
Set 4 : 65x10
|
Seated Calf Raise
Set 1 : 90x10
Set 2 : 90x11
Set 3 : 90x11
Set 4 : 90x9
Set 5 : 100x9

I tried squats today, that wasn't happening. I felt a sharp pain in my right hip joint. Not good. We'll see how it plays out. I did 4 squats with 135 and called it quits. I may try them later. Maybe I should be doing some cardio to warm up, an I didn't take my cissus yesterday.

Took 2 PR-XT at 0415 with pre-workout

I plan on doing some cardio this morning. I will update later.
 
drewsicle3210 said:
Ok, yep. I saw that. RegisterJr , we should throw this into a workout this week. Tuesday?
Click to expand...

We did elevated-incline shoulder presses last week. We have several ex's tomorrow that we haven't done in a while. Want to add an extra day Saturday this week?

Also, I added 6-ways (borrowed from wasme's thread) at the end of tomorrow's ex. That puts us at 24 reps. You can add manually or re-download the routine.


drewsicle3210 said:
10 June 13
Legs/low back/core

Rack Pulls
Warm up set- 135x12
Set 1 : 205x10
Set 2 : 205x10
Set 3 : 255x8
Set 4 : 255x9
|
Around the World Decline Crunch
Set 1 : 0x15
Set 2 : 0x15
Set 3 : 10x15
Set 4 : 10x10
|
Advanced Kettlebell Windmill
Set 1 : 30x15
Set 2 : 30x12
Set 3 : 30x15
Set 4 : 30x10
|
One Leg Extension
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x12
Set 4 : 65x10
|
Seated Calf Raise
Set 1 : 90x10
Set 2 : 90x11
Set 3 : 90x11
Set 4 : 90x9
Set 5 : 100x9

I tried squats today, that wasn't happening. I felt a sharp pain in my right hip joint. Not good. We'll see how it plays out. I did 4 squats with 135 and called it quits. I may try them later. Maybe I should be doing some cardio to warm up, an I didn't take my cissus yesterday.

Took 2 PR-XT at 0415 with pre-workout

I plan on doing some cardio this morning. I will update later.
Click to expand...

Nice work, Brotato! Swinging a lot of weight today! How did you like the pulls? I loved the trap and back squeeze it gave me!
 
Heavy rack pulls are the damn best, lights up my entire back + forearms.
 
neddo said:
Heavy rack pulls are the damn best, lights up my entire back + forearms.
Click to expand...

Yeah MAN, it was a solid workout. Legs were a bit shaky as i walked out of the gym. I would have liked to been able to get the squats in, and the fukkin leg press machine was 'out of order'. Some idiot probably put too many plates on and broke it.
 
RegisterJr said:
We did elevated-incline shoulder presses last week. We have several ex's tomorrow that we haven't done in a while. Want to add an extra day Saturday this week?

Also, I added 6-ways (borrowed from wasme's thread) at the end of tomorrow's ex. That puts us at 24 reps. You can add manually or re-download the routine.




Nice work, Brotato! Swinging a lot of weight today! How did you like the pulls? I loved the trap and back squeeze it gave me!
Click to expand...

That was only the second time that I have done rack pulls, last time capped out at 205. Progress is being made here.
 
I have been starving all damn day!! Wtf!
I don't know what is up but I sure as sh!t don't want to get fat. Gonna have to follow through on that cardio plan!
 
drewsicle3210 said:
I have been starving all damn day!! Wtf!
I don't know what is up but I sure as sh!t don't want to get fat. Gonna have to follow through on that cardio plan!
Click to expand...

I know this feel. I'm running an NX-T log as well on another forum and I've noticed the hunger too.

The good thing: I'm not really gaining any fat weight even though I'm putting away the food :D
 
06/10/13
Legs/Rack Pulls/Core

Weight: 185.6
(Was 181.8 yesterday. This is all sodium gains from Olive Garden)

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

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

Post:
-1 scoop OxyELITE PROtein Vanilla

10am:
2 PR-XT w/ meal 2

2-3pm:
2 PR-XT, post meal 3
_________________

Lower body stretches---

Treadmill W/U:
4x1, 4.2x2

More lower body stretches---

JeFit WO. Again, one large super set:

Invalid Link Removed

NOTE(s):
a) Calf raises/presses were done at the end of each leg press rep.
__________

I sweat my butt off this morning. Bad calories or whatever, my PWO's carried me through my workout. I am pleased with my leg presses, but I definitely want to add a few hundred pounds to that. Rack-Pulls felt great for my first time trying them but I bet I could beat that by a lot with straps. I need to get some...

I probably won't post eats until tomorrow. My wife made a comment that I spend a lot of time planning, making, and tracking my food, so I'll add dinner cals in the AM. I prepare my lunches on Sunday, so every day at this time I will be at 1736 calories, 195p/115c/50f, and will destroy some carbs for dinner.
 
RegisterJr said:
06/10/13
Legs/Rack Pulls/Core

Weight: 185.6
(Was 181.8 yesterday. This is all sodium gains from Olive Garden)

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

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

Post:
-1 scoop OxyELITE PROtein Vanilla

10am:
2 PR-XT w/ meal 2

2-3pm:
2 PR-XT, post meal 3
_________________

Lower body stretches---

Treadmill W/U:
4x1, 4.2x2

More lower body stretches---

JeFit WO. Again, one large super set:

Invalid Link Removed

NOTE(s):
a) Calf raises/presses were done at the end of each leg press rep.
__________

I sweat my butt off this morning. Bad calories or whatever, my PWO's carried me through my workout. I am pleased with my leg presses, but I definitely want to add a few hundred pounds to that. Rack-Pulls felt great for my first time trying them but I bet I could beat that by a lot with straps. I need to get some...

I probably won't post eats until tomorrow. My wife made a comment that I spend a lot of time planning, making, and tracking my food, so I'll add dinner cals in the AM. I prepare my lunches on Sunday, so every day at this time I will be at 1736 calories, 195p/115c/50f, and will destroy some carbs for dinner.
Click to expand...

Damn bro. Nice!!
 
Sick workout Register. Great detail on your update.
 
I've said this before, but I need to do proper warm ups. I think it is hindering me. And looking at you numbers RegisterJr , i may have been sandbagging.
Just wasn't feeling super motivated this morning.. My sleep has been sh!t for a bit.
But I am thinking that maybe some treadmill warm up can get the juices flowing a bit and I need some jams. I will look into getting some head phones.
 
drewsicle3210 said:
I've said this before, but I need to do proper warm ups. I think it is hindering me. And looking at you numbers RegisterJr , i may have been sandbagging.
Just wasn't feeling super motivated this morning.. My sleep has been sh!t for a bit.
But I am thinking that maybe some treadmill warm up can get the juices flowing a bit and I need some jams. I will look into getting some head phones.
Click to expand...

That's a great idea about the treadmill. I need to start doing a couple sprints pre-WO again. Got me pumped fast. I planned on doing that today but I was late to the gym.

We all have down days. Add an extra half-scoop of GameDay.
 
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