Dual Log, Anabolic Algorithm Stack (sponsored by MAN)

Broba Fett
 
drewsicle3210 said:
Ooohhhh!!!! Got it. So you move the motha fukka up and down huh?
How many notches for each "step"?
Click to expand...

I started at the lowest our smith will go and each notch is 4-6" higher. I don't know what is standard, but I went up 4 because at notch 5-6 you are very upright. I got a good WO with it. It's fun trying new things. Full-range of decline pushes!

Our regular rack doesn't go but a hair below my knee so that was way too high.
 
RegisterJr said:
I started at the lowest our smith will go and each notch is 4-6" higher. I don't know what is standard, but I went up 4 because at notch 5-6 you are very upright. I got a good WO with it. It's fun trying new things. Full-range of decline pushes!

Our regular rack doesn't go but a hair below my knee so that was way too high.
Click to expand...

Incline, right?

Are your feet up? I thought it was the other way around
 
Feet down, hands on elevated bar. That's a decline position.
 
Okey dokey!!

Decline EZ Bar Triceps Extension
Set 1 : 62.5x15
Set 2 : 72.5x11
Set 3 : 72.5x12
Set 4 : 72.5x10
|
Alternate Standing Dumbbell Press
Set 1 : 45x11
Set 2 : 45x10
Set 3 : 45x9
Set 4 : 40x13
|
Cable Lying Triceps Extension
Set 1 : 80x15
Set 2 : 80x15
Set 3 : 130x12
Set 4 : 130x11
Set 5 : 130x13
|
Six-Ways
Set 1 : 15x8
Set 2 : 15x7
Set 3 : 15x7
Set 4 : 15x6
Set 5 : 15x10
|
Cable Tricep Kickback
Set 1 : 40x12
Set 2 : 40x15
Set 3 : 60x8
|
Delt Destroyers
Set 1 : 15x12
Set 2 : 15x16
Set 3 : 20x12

Supersets in pairs in order listed

I just wasn't pushing as hard as I could have, except the first SS, my triceps were about to explode out of my shirt.

My shoulders and triceps are kind of more developed than my biceps and chest relatively speaking.
I need more work on chest and biceps.
 
Oh, and the 'cable' I use at home is that tower 200 that my wife bought me a couple years back. It is mounted on the door and the bands have a certain weight rating. I am not sure how they compare to the actual cable weight ratings. Seems close to me
 
RegisterJr said:
b) OH! I did do two sets of ladder push-ups. 4 levels each set, to failure. I didn't count but I got a great pump from it. Thanks @Invalid Link Removed! Lemme know if you have more!
Click to expand...

Great workout! And thanks, but full credit to Breezy on all Meadows stuff. That is the fantastic thing about this AM community, learning and sharing..
 
drewsicle3210 said:
I beg to differ. Maybe in comparison to bench press where you are anatomically facing the other way. But, anatomically you are at an incline
Click to expand...

Lol. In comparison to bench!
 
drewsicle3210 said:
Okey dokey!!
I just wasn't pushing as hard as I could have, except the first SS, my triceps were about to explode out of my shirt.

My shoulders and triceps are kind of more developed than my biceps and chest relatively speaking.
I need more work on chest and biceps.
Click to expand...

Looks like you killed it to me.
Holy six-ways, man. I know that must've burned!
 
drewsicle3210 said:
Oh, and the 'cable' I use at home is that tower 200 that my wife bought me a couple years back. It is mounted on the door and the bands have a certain weight rating. I am not sure how they compare to the actual cable weight ratings. Seems close to me
Click to expand...

They're all different at my gym. I used one on bicep day that I typically don't use. Reverse grip curls, 200# (yeah right). So I *guessed* that 200 was closer to 90# because my reps were similar to the set before at the other one. Maybe you can attach a plate to it to see how close it is?
 
RegisterJr said:
They're all different at my gym. I used one on bicep day that I typically don't use. Reverse grip curls, 200# (yeah right). So I *guessed* that 200 was closer to 90# because my reps were similar to the set before at the other one. Maybe you can attach a plate to it to see how close it is?
Click to expand...

? .
 
Gym time

Pre-
2 PR-XT
1.5 scoops of SpeedX3
2.5g creatine Mono
5g BCAA's
4g Taurine
---Water!!!---

Going to do yesterdays workout,
Chest, low back, Core
 
drewsicle3210 said:
Gym time

Pre-
2 PR-XT
1.5 scoops of SpeedX3
2.5g creatine Mono
5g BCAA's
4g Taurine
---Water!!!---

Going to do yesterdays workout,
Chest, low back, Core
Click to expand...

Kill it bro!
 
RegisterJr said:
6/13/13
Chest/Core

Weight: 181.2 *see note*

Pre:
-2x PR XT

-1.5 scoop SpeedX3
-1 scoop PumpX3

Intra:
FORGOT MY WATER BOTTLE
:(

Post:
-1 scoop OxyELITE PROtein Vanilla
-2.5g Creatine Mono


NOON:
2 PR-XT w/ meal 3

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

Lower body stretches---

Treadmill W/U:
4, 7.5, 4

Upper body stretches---

WO, 1 superset:

Invalid Link Removed

Yoga stretches--- ( not many today)
____________

NOTEs:
a) I did various crunches between decline presses and deads. My plans were to do 6 sets each on lifts and 4 each on core, but I didn't.

I skipped dinner AND forgot my intranet BCAA's. I just didn't have the mmph today.

b) OH! I did do two sets of ladder push-ups. 4 levels each set, to failure. I didn't count but I got a great pump from it. Thanks wasme! Lemme know if you have more!
Click to expand...

I forgot to add in my notes yesterday...

* I did the Romanian deads on the BB curl stand. It sits 8" off the ground, so my bar was hitting my toes. That's why my reps/weights were lower*
 
drewsicle3210 said:
Gym time

Pre-
2 PR-XT
1.5 scoops of SpeedX3
2.5g creatine Mono
5g BCAA's
4g Taurine
---Water!!!---

Going to do yesterdays workout,
Chest, low back, Core
Click to expand...


Here we go!! I feel that I gave it all that I had today, and then some. I almost dropped the fukkin bar on me during the decline bench. Racked it slanted and really almost didn't even get the right side on the rack, but I was prepared for a combat roll/weight slide. Crazy.


Exericse 1RM Lifts
Invalid Link Removed
220
Set 1 : 45x25
Set 2 : 135x13
Set 3 : 185x5
Set 4 : 155x10
Set 5 : 165x10
Set 6 : 165x8
Set 7 : 145x13


Invalid Link Removed
95.83
Set 1 : 42.5x20
Set 2 : 57.5x20
Set 3 : 50x20
Set 4 : 50x20


Invalid Link Removed
189
Set 1 : 135x12
Set 2 : 145x7
Set 3 : 135x9
Set 4 : 135x8


Invalid Link Removed
N/A
Set 1 : 0x20
Set 2 : 0x15
Set 3 : 0x20


Invalid Link Removed
300
Set 1 : 115x15
Set 2 : 205x11
Set 3 : 225x10
Set 4 : 205x9
 
drewsicle3210 said:
Here we go!! I feel that I gave it all that I had today, and then some. I almost dropped the fukkin bar on me during the decline bench. Racked it slanted and really almost didn't even get the right side on the rack, but I was prepared for a combat roll/weight slide. Crazy.


Exericse 1RM Lifts
Invalid Link Removed
220
Set 1 : 45x25
Set 2 : 135x13
Set 3 : 185x5
Set 4 : 155x10
Set 5 : 165x10
Set 6 : 165x8
Set 7 : 145x13


Invalid Link Removed
95.83
Set 1 : 42.5x20
Set 2 : 57.5x20
Set 3 : 50x20
Set 4 : 50x20


Invalid Link Removed
189
Set 1 : 135x12
Set 2 : 145x7
Set 3 : 135x9
Set 4 : 135x8


Invalid Link Removed
N/A
Set 1 : 0x20
Set 2 : 0x15
Set 3 : 0x20


Invalid Link Removed
300
Set 1 : 115x15
Set 2 : 205x11
Set 3 : 225x10
Set 4 : 205x9
Click to expand...

Romanian Deads= PR
Barbell Bench= PR (according to my app, but I think I have done more in the past)
Not sure about decline, I was working so hard that I didn't pay attention


Took 2 PR-XT post workout with a protein shake, then I slammed down my breakfast about 45 minutes after, eggs, chicken sausage, a biscuit, applesauce with blueberries and strawberries, V8, and water.
 
drewsicle3210 said:
Romanian Deads= PR
Barbell Bench= PR (according to my app, but I think I have done more in the past)
Not sure about decline, I was working so hard that I didn't pay attention


Took 2 PR-XT post workout with a protein shake, then I slammed down my breakfast about 45 minutes after, eggs, chicken sausage, a biscuit, applesauce with blueberries and strawberries, V8, and water.
Click to expand...

Nice work, brother! Yeah, I love it when I hit a zone and forget to write notes, leg, etc.

I really need to take in more fruits. I brought 3.5 cups of green beans to work today because with my appetite I've been craving Cheetos. I probably should bring a green machine too.
 
RegisterJr said:
Nice work, brother! Yeah, I love it when I hit a zone and forget to write notes, leg, etc.

I really need to take in more fruits. I brought 3.5 cups of green beans to work today because with my appetite I've been craving Cheetos. I probably should bring a green machine too.
Click to expand...

Yeah, that green machine is good stuff.
 
Ate like a fat kid today, well, not really bad , just lots. 2 lean cuisines and some graham crackers for dinner.
Had 2 slices of left over pizza for lunch.... I need some more protein!!
 
so far im at 4 cups cottage cheese, greek lime yogurt, 1 egg, 4oz talapia, whey shake, 4oz sweet tater
 
I usually do 2c cottage cheese and 1-2c vanilla Greek yogurt a day. Love the stuff!

_______________

06/14/13
Shoulders/Triceps

Weight: 183.2

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:
4, 7.5, 4

Upper Body Stretches---
__
WO
1 large superset :

Invalid Link Removed
__
Notes:

a) Last set of tri extensions was in a flat bench. My decline was taken.

b) I had to drop from 10's to 5's on 2nd set six-ways. Can't keep up with drewsicle3210 on this one!

c) The leaning cable tri ext was done alternating my palm fwd and backward, and that's not actual weight. I *believe* 25= 40-50#

d) I went and did one more set on the overheads because they felt great. I know it looks like I was stopping at 10 on most of my sets, but I was hitting failure. I was shaky at 7-8 reps.
 
wasme said:
6 ways are killer eh! I remember having the same issue... lol
Click to expand...

They are! I like them though.

___________

I probably won't do anything today. My chore list is huge this weekend.
 
RegisterJr said:
I usually do 2c cottage cheese and 1-2c vanilla Greek yogurt a day. Love the stuff!

_______________

06/14/13
Shoulders/Triceps

Weight: 183.2

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:
4, 7.5, 4

Upper Body Stretches---
__
WO
1 large superset :

Invalid Link Removed
__
Notes:

a) Last set of tri extensions was in a flat bench. My decline was taken.

b) I had to drop from 10's to 5's on 2nd set six-ways. Can't keep up with drewsicle3210 on this one!

c) The leaning cable tri ext was done alternating my palm fwd and backward, and that's not actual weight. I *believe* 25= 40-50#

d) I went and did one more set on the overheads because they felt great. I know it looks like I was stopping at 10 on most of my sets, but I was hitting failure. I was shaky at 7-8 reps.
Click to expand...

Man, all I have at home are 15's and up, so that is what I used. Trust me, i should have been working with less, but I pushed through it. Oh, the burn!
 
And looking at your cable tri kick backs, i feel my band thingy is not what it says. I will do them at the gym next time and get an accurate number for those.
 
drewsicle3210 said:
And looking at your cable tri kick backs, i feel my band thingy is not what it says. I will do them at the gym next time and get an accurate number for those.
Click to expand...

Yeah, I should probably take a plate and go around testing all the cables and see which or if any are correct.
 
Just love the back and forth between brothers. Great idea for the log. Fun thread to read through even though I had a lot to catch up on.
 
fumoney said:
Just love the back and forth between brothers. Great idea for the log. Fun thread to read through even though I had a lot to catch up on.
Click to expand...

Pfft. We're now on no speaking terms. I'm out of this...

(jk)
 
Today breakfast, brunch, lunch, and snack:
1615 cals, 192p/115c/46f

Invalid Link Removed

I hope everyone had a great Father's Day and is ready to get back in the gym and destroy things!
 
RegisterJr said:
Today breakfast, brunch, lunch, and snack:
1615 cals, 192p/115c/46f

Invalid Link Removed

I hope everyone had a great Father's Day and is ready to get back in the gym and destroy things!
Click to expand...

I'm sure everything in there is great. I am going to lift at noon today, because I couldn't drag my ass out of bed
 
drewsicle3210 said:
I'm sure everything in there is great. I am going to lift at noon today, because I couldn't drag my ass out of bed
Click to expand...

2 cups cottage cheese, 16oz chicken, 2c green beams, and frozen coffee. My breakfast isn't in there.

No worries bro. I wish I had the option of putting my WO off till later in the day. I hit a PR on squats this morning!
 
... And 4 slices of bread.
 
I got a 2 mile run in at 0730, felt good. Humid as heck!

Went to the gym a bit ago, at 1130, and I feel I did very well. I put in the effort, and I am hurting from squats. I am afraid i will not be breaking any squat PR's for a good bit. These hips just aren't ready for that kind of weight. Topped out at 155x10, which Jefit says is a PR.. But it can't be!! I know I have done more than that. Damn apps. I need my paper and pen.

I will post specifics later!!
 
drewsicle3210 said:
Thanks, i sure miss running everyday. I am going to try to get a run in at least 3 days a week, if not more. Try to control the BF %
Click to expand...

I hear ya. When I workout after work, I have ditched the runs as my stack is giving me horrible pumps in lower legs. It doesn't happen in the mornings, but figure it is due to food intake and the fact that I by that time I have also ingested about 1.5 gallons of water.

Little BP update for you. Today 126/72 & 134/68. cswalczakny suggested I take C0q10 to bring it down. That and 2.5-3 gallons of water a day seems to have worked.

Thanks again for putting my mind at ease with all that.
 
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