Dual Log, Anabolic Algorithm Stack (sponsored by MAN)

drewsicle3210 said:
18 June- 2nd day of 2nd week

Chest and Core

I took my first 2 servings of PR-XT at breakfast and lunch. I had so much work to do today that I didn't get to the gym until about 1800.

2 PR-XT @ 1700 with PWO

Hex Press
Set 1 : 45x12
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10
|
Dumbbell Incline Fly
Set 1 : 40x10
Set 2 : 40x10
Set 3 : 40x10
Set 4 : 40x11
|
BB Shovels
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10
Set 4 : 45x10
|
Bent Arm Dumbbell Pullover
Set 1 : 40x12
Set 2 : 45x12
Set 3 : 45x10
Set 4 : 45x10
|
Dumbbell Bench Press
Set 1 : 65x8
Set 2 : 65x7
Set 3 : 45x10
Set 4 : 45x8

The first 2 were one SS, and then a SS with the remaining 3 exercises.

Today I ate eggs, chkn breast, yogurt, fruit, and V8 for breakfast.
Oh, and a protein shake.
For lunch I had another protein shake, but with 2 scoops (half whey and half casein)

Post workout was a protein shake and a giant burger. That was also dinner.

I am NEVER going to that gym again at that time. All of the so called lifters or what have you were there, and they were taking up space and equipment, and just getting in my fukkin way. This douche had the 35's, 40's, 45's, and 50's DBs sitting under his bench while he lazily did curls, on a bench. Ahhh!!!

All new motivation to wake early and get my lifts in.

The BB shovels were new and exciting, and they smoked me good. The 45# annotated was just the bar. I had a stellar bun going and even had to take some mid set breathers.
I was at total muscle failure after those hex presses and flys, and again after the DB bench press. I started with the hex presses going really slow and holding at top and bottom. I could have put up more weight, but the selection was minimal and I made the best of it.
I am getting totally jacked, and the pumps from these workouts are nothing short of amazing. I am controlling my hunger a bit with small doses of caffeine throughout the day.

Onward and upward!!!
Click to expand...

Nice work, and nice post, bro!

Caffeine helps? Man, I am killing food!!
 
drewsicle3210 said:
So I was doing those shovels today and I had some people that couldn't stop staring. But they weren't acting like douche's, i believe they were impressed. I had veins popping out everywhere.
I definitely worked it like a champ. I really need to get some footage of these exercises.
Click to expand...

I'm jealous, man. I want to do these so bad. Little man said he needs a rest day tomorrow, so maybe I'll squeeze them in. :)
 
had to really catch up since both of you have been keeping this train rolling

EPIC log so far :)
 
You mean this thread is only going to get MANlier?!?
 
Hate to think you've been goldbricking this whole time!
 
06/19/13
Shoulders/Low Back

Weight: 182.2

Pre:
-2x PR XT

- 2 scoop SpeedX3
-1 scoop PumpX3

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

Post:
-1 scoop OxyELITE PROtein Vanilla

Noon:
2 PR-XT w/ meal 3

2-3pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
4x :30 *LOL*

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

Invalid Link Removed
__
Notes:

a) My DOMs from legs Monday made me weak as heck on dead lifts. I figured the way things were going I'd hit PR's on deads today. Especially with 2 scoops SpeedX3.

b) Speaking of SpeedX3, HOLY FRICKIN' TWO SCOOPS!! Next time I need to bring a beach towel. I was DRENCHED!!
I should have done 2s on a leg day when I'm fresh. Lol

c) My calories have consistently been 34-3500 all week.
240-260p/190-220c/60-70f
I will probably deficit huge this weekend if I'm not too active. I look sodium-bloated, but I'm on the low end of my weight spectrum.
 
June 19
Week 3, Day 3

Low back/shoulders

2 PR-XT @ 0700 with a protein shake.
2 PR-XT pwo @1100

2 PR-XT with dinner @ 1900

The workout
Barbell Deadlift
Set 1 : 205x12
Set 2 : 205x6
Set 3 : 205x6
|
Barbell Shrugs Behind The Back
Set 1 : 135x12
Set 2 : 135x13
Set 3 : 135x20
|
Rack Pulls
Set 1 : 205x6
Set 2 : 205x8
Set 3 : 135x6
|
Barbell Up Right Row
Set 1 : 85x6
Set 2 : 85x10
Set 3 : 85x15
|
Alternate Seated Dumbbell Press
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10

This was one of the strangest workout that I have had. I had SEVERE back pumps/cramps from my first set of deadlifts. I think it was the BB shovels I did yesterday. I had to keep stopping every other rep to lie down and stretch my back.
I did the best I could, but due to the pain I was barely moving at 60% of intensity. No worries though.
 
Also, I switched up my PRXT intake times...

Still, the ONLY side-effects I know of is increased hunger. Extremely increased... I look bigger, but we'll wait until the end of week 4 for measurements and pics instead of the original 11 days we talked about.
 
Good job bro!! Good effort. And you got your post in before me.
I am going to have to stretch it out real good tonight and hit it extra hard tomorrow
 
drewsicle3210 said:
June 19
Week 3, Day 3

Low back/shoulders

2 PR-XT @ 0700 with a protein shake.
2 PR-XT pwo @1100

2 PR-XT with dinner @ 1900

The workout
Barbell Deadlift
Set 1 : 205x12
Set 2 : 205x6
Set 3 : 205x6
|
Barbell Shrugs Behind The Back
Set 1 : 135x12
Set 2 : 135x13
Set 3 : 135x20
|
Rack Pulls
Set 1 : 205x6
Set 2 : 205x8
Set 3 : 135x6
|
Barbell Up Right Row
Set 1 : 85x6
Set 2 : 85x10
Set 3 : 85x15
|
Alternate Seated Dumbbell Press
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10

This was one of the strangest workout that I have had. I had SEVERE back pumps/cramps from my first set of deadlifts. I think it was the BB shovels I did yesterday. I had to keep stopping every other rep to lie down and stretch my back.
I did the best I could, but due to the pain I was barely moving at 60% of intensity. No worries though.
Click to expand...

Awesome bro, and great work! I can't wait to try those shovels! I love DOMs.. Usually...
 
drewsicle3210 said:
Good job bro!! Good effort. And you got your post in before me.
I am going to have to stretch it out real good tonight and hit it extra hard tomorrow
Click to expand...

I've got more chores to do so I figured I'd get it in before I forget to. I need to do some stretches right before bed so I'm ready for tomorrow too. Those rack pulls and deads from today are going to get me to failure quicker on upper back tomorrow... as planned. ;)
 
RegisterJr said:
Awesome bro, and great work! I can't wait to try those shovels! I love DOMs.. Usually...
Click to expand...

These weren't good by any means. I have never felt anything like it. I would do a deadlift then immediately go to the ground to stretch it out. All other exercises were affected as well.
 
But you hit failure, yes?
 
06/20/13
Upper Back/Core

Weight: 184

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

Noon:
2 PR-XT w/ meal 3

2-3pm:
2 PR-XT, post meal 4
_________________

Lower body stretches---

Treadmill W/U:
4x2

Upper Body Stretches---
__
WO @ 0430
1 large superset :

Cable Seated Row 238 1RN
Set 1 : 120x12
Set 2 : 170x12
Set 3 : 170x12
Set 4 : 170x10
|

BB Shovels 64.5 1RM
Set 1 : 45x11
Set 2 : 45x13
Set 3 : 45x10
Set 4 : 0x0
Set 5 : 50x8
|

Weighted Chins 51 1RM(BS)
Set 1 : 45x4
Set 2 : 35x3
Set 3 : 25x2
Set 4 : 10x2
Set 5 : 0x2

Set 6 : 35x4
Set 7 : 25x3
Set 8 : 10x3
Set 9 : 0x3

Set 10 : 35x3
Set 11 : 25x2
Set 12 : 10x3
Set 13 : 0x3

Set 14 : 35x3
Set 15 : 25x2
Set 16 : 10x2
Set 17 : 0x2
|

Cable Crunch 182 1RM
Set 1 : 130x12
Set 2 : 110x15
Set 3 : 100x15
Set 4 : 100x12
|

Leverage High Row 405.33 1RM
Set 1 : 270x12
Set 2 : 320x8
Set 3 : 270x11
Set 4 : 270x10
|

Decline Weighted Twist 45.83
Set 1 : 25x25
**No decline bench available to continue**
VVV
Plate Twist 55.83 1RM
Set 1 : 25x35
Set 2 : 25x36
Set 3 : 25x37

-------
Notes:
a) It's getting harder and harder to do screen grabs on my iPhone. The off button pretty much doesn't work. I found a way to copy the exercises on the phone so I'll probably start doing that instead.

b) Today's WO went perfect, FTMP. I don't believe I hit any PR's, but my back took a beating yesterday too. I feel I hit failure and burned some calories!
 
wasme said:
Talk about volume! Nice bro
Click to expand...

Thanks bro! Yeah, I got there early so I had time to do one extra set on everything.
 
20 June 13

Week 3, Day 4

Upper back and core

2 PR-XT with a protein shake at 0600, 2 PR-XT pre-workout at 1320, and 2 PR-XT post workout at about 1500.

I have been busy as sh!t this week and today I really didn't have time to go to the gym, but I did.
Had to change up the routine to fit the time frame, personnel present, and available equipment.

Cable Seated Row 191.33
Set 1 : 100x15
Set 2 : 120x10
Set 3 : 140x9
Set 4 : 140x11
|
BB Shovels 60
Set 1 : 45x10
Set 2 : 45x5
Set 3 : 45x6
Set 4 : 45x5
|
Decline Weighted Twist 63
Set 1 : 25x10
Set 2 : 35x10
Set 3 : 35x15
Set 4 : 45x12
|
Leverage High Row 245
Set 1 : 140x12
Set 2 : 140x10
Set 3 : 140x12
Set 4 : 140x12
Set 5 : 140x10
Set 6 : 210x5
Set 7 : 140x10
Set 8 : 140x12
Slow and squeeze

I will be posting better in the coming days, this week has been real crazy
 
drewsicle3210 said:
20 June 13

Week 3, Day 4

Upper back and core

2 PR-XT with a protein shake at 0600, 2 PR-XT pre-workout at 1320, and 2 PR-XT post workout at about 1500.

I have been busy as sh!t this week and today I really didn't have time to go to the gym, but I did.
Had to change up the routine to fit the time frame, personnel present, and available equipment.

Cable Seated Row 191.33
Set 1 : 100x15
Set 2 : 120x10
Set 3 : 140x9
Set 4 : 140x11
|
BB Shovels 60
Set 1 : 45x10
Set 2 : 45x5
Set 3 : 45x6
Set 4 : 45x5
|
Decline Weighted Twist 63
Set 1 : 25x10
Set 2 : 35x10
Set 3 : 35x15
Set 4 : 45x12
|
Leverage High Row 245
Set 1 : 140x12
Set 2 : 140x10
Set 3 : 140x12
Set 4 : 140x12
Set 5 : 140x10
Set 6 : 210x5
Set 7 : 140x10
Set 8 : 140x12
Slow and squeeze

I will be posting better in the coming days, this week has been real crazy
Click to expand...

Nice work bromato! Today was a killer, and I feel tomorrow will be too mixing the three muscle groups.
 
Yeah MAN, tomorrow is going to be good. I am going to get up earlier and get in the gym so I have plenty of time and space to get the most out of my workout.
 
drewsicle3210 said:
Breaking news...... Rest day. The wife needs attention when I get home and before I go to the Fire Dept Bingo to work tonight
Click to expand...

No worries bro. Take care of mamma!
 
There is a tapatalk update in iTunes for bug fixes.
 
Keep up the good work brothers. I'm off to Aruba in the morning but just wanted to commend you gentlemen for the great log so far.
 
Piston Honda said:
Keep up the good work brothers. I'm off to Aruba in the morning but just wanted to commend you gentlemen for the great log so far.
Click to expand...

Thanks bro, and I think it's awesome that you're headed out to prepare our MAN sponsored trip to Aruba!

Word!?
 
You must log in or register to reply here.
Back
Top