Wicked shred fest with AMS & FRL!

9/27-9/29
I decided to take a few days away from the gym to give my low back a break. I have been doing stretching exercises for it tho. I will be back at it tonite with legs.
 
9/30
LEGS
Walking lunge-40lb db-100 yrds
Split sqts-60lb db-8x10
SLDL/db-50lb-8x2 low back was done after 2 sets. Decided not to push it.
Calf raises-200x100(split 3 sets)

For a bad back day, i was able to get a pretty good leg workout. I didnt use alot of weight so i controlled the TUT. Very slow with a solid core and good form. The weight felt light. I could have done more sets or upped the weight. The Decasarm and 5alpha def did its job in the strenghth dept. I still feel very full and solid in general. I'm in limbo right now as to which direction im going-continue stack for 4 more weeks or start pct. I will be deciding in the next day or so.
 
10/1 BACK/CHEST Archer pull ups-10x10 SS Dips-bw+60-10x10 Incline db bench-80x10x10(last 3 set were x8 )SS Single db row-80x10x10 Push ups wide- 64 in one minute Rest one min Push ups mid- 58 in one min Rest one min Push ups narrow palms facing-46 in one min Pull overs db-60x 10x5 I did alot of body weight exercises again. Last week went good so i kinda copied it. I like the archer pu. Very good back/lat pump. Cant remember the last time i did timed pu. I think i did better 20 yrs ago. Anyway got a huge chest pump and a little cardio.

Edit: sorry log is jumbled. I did an edit and the layout changed.
 
10/2-10/4
I've been resting my low back the last few days. Nothing new, just need to give it a few days of taking it easy. I have been doing foam rolling, stretching and band work to keep as loose as possible. I might do a light full body wo later and just work around any pain and do higher reps.
 
wicked442 said:
10/1 BACK/CHEST Archer pull ups-10x10 SS Dips-bw+60-10x10 Incline db bench-80x10x10(last 3 set were x8 )SS Single db row-80x10x10 Push ups wide- 64 in one minute Rest one min Push ups mid- 58 in one min Rest one min Push ups narrow palms facing-46 in one min Pull overs db-60x 10x5 I did alot of body weight exercises again. Last week went good so i kinda copied it. I like the archer pu. Very good back/lat pump. Cant remember the last time i did timed pu. I think i did better 20 yrs ago. Anyway got a huge chest pump and a little cardio.

Edit: sorry log is jumbled. I did an edit and the layout changed.
Click to expand...

i googled those archer pull ups, damn!!! they look very tough, but might be just what i need to add...trying to get more of the V look!!!
 
thebigt said:
i googled those archer pull ups, damn!!! they look very tough, but might be just what i need to add...trying to get more of the V look!!!
Click to expand...
They are def a sob. I could feel it in dif spots in my lats then reg pu. One step closer to 1 arm pu. The guy in the youtube vid makes it look real easy.
 
wicked442 said:
They are def a sob. I could feel it in dif spots in my lats then reg pu. One step closer to 1 arm pu. The guy in the youtube vid makes it look real easy.
Click to expand...

yeah, the guy in vid must be part chimp, lol....going to the fitness center tomorrow and give em a try. seems like i have tried everything to get more V shaped but unfortunately i have a wide waist.
 
10/5
FULL BODY
Walking lunges-40db-100yrds
Db sqt into db press-60db-15x10
Dips-bw x20x10
SS
Oh wide pu-bw x15x10
Seated db curls -40lbs-10x10
SS
Db skull crushers-40lb-10x10
Calf raises-200x100(split 2sets)

Still taking it easy with low back, so i did a full body wo. Nothing special today just a little light and high volume.
 
The Decasarm &5alpha test still has me feelin and looking pretty full yet. I cant wait for the next 4 weeks. Here is a chillin pic.

Invalid Link Removed
 
10/6 - decided to go for a run. (3 miles)
10/7
BACK/CHEST

Dips-bw x40
Pull ups wide-bw x20
Dips-bw+70-10x10
SS
Pull ups wide-bw+25-10x10
Bent ovr db rows-60x10x5
80x10x5
110x6x2 PR
SS
Incline db fly-40x10x10
Pull overs-db-80x10x5

I am lucky enough to get to run Decasarm&5alpha test four more weeks. I had a 4 day break waiting for the goods, but im back on track now. I havnt really been eating very clean and i am recomping nice. I am still weighing around 175 ish but my muscles are looking full with more def.
 
wicked442 said:
10/6 - decided to go for a run. (3 miles)
10/7
BACK/CHEST

Dips-bw x40
Pull ups wide-bw x20
Dips-bw+70-10x10
SS
Pull ups wide-bw+25-10x10
Bent ovr db rows-60x10x5
80x10x5
110x6x2 PR
SS
Incline db fly-40x10x10
Pull overs-db-80x10x5

I am lucky enough to get to run Decasarm&5alpha test four more weeks. I had a 4 day break waiting for the goods, but im back on track now. I havnt really been eating very clean and i am recomping nice. I am still weighing around 175 ish but my muscles are looking full with more def.
Click to expand...

just my opinoin, but the 4 day break might be beneficial....congrats!!!!
 
10/8 LEGS Walking lunge-bw x20,bw+80x80 Frt sqts-135x15 155x15 175x10 205x8 225x8 255x6 265x6 275x5 PR 285x4 PR (1 RM=310) Narrow stance sqts db-80s x10x8 Calf raises-200x100(split 3 sets) So nice to have the Decasarm & 5alpha back. Im dosing 2 Decasarm and three 5alpha per day. I had a good lift today even tho my low back was a little angry. Frt sqts went great! Just kept adding weight till my back started biting a little. The weight still felt pretty light. I guess all the volume i've been doing has helped. I did the atg db sqts to save my back instead of back sqts. Next time i will try over 300 frt sqts before all the sets.
 
10/9
SHOULDERS/TRAPS
Oh bb press-95x10x2,115x10x8
Arnold press-50x10x10
Around world-45 plate-10x10
Rear delt flys-25x10x10
Bb shrugs-200x10x10
Dip shrugs-bw+60x10x10

Decasarm & 5 alpha dosage was the same today. Workout was ok. Strength was a little off today, but pushed through.
 
10/13
FULL BODY
Walk lunges-40lb db-100 yrds
Hang clean into frt sqt-135x10x10
Back sqt into oh press-135x10x10
Wide pull ups-bw x10x10
SS
Single bar dips-bwx10x10
Calf raises-200x100(split 2sets)

I took a few days off to enjoy some out of town family time. I am still taking Decasarm & 5alpha the same through out the day. My weight is up 5lbs(180). Felt a little tired today,but a 5alpha and my pwo took care of that. Today is the first in a while since i've done hang cleans. These are one of my favorites. My low back felt pretty good so i went for it. I kept the weight fairly light to avoid an injury. I pushed this workout pretty quick so it added to cardio as well. I am def worn out after.
 
wicked442 said:
10/13
FULL BODY
Walk lunges-40lb db-100 yrds
Hang clean into frt sqt-135x10x10
Back sqt into oh press-135x10x10
Wide pull ups-bw x10x10
SS
Single bar dips-bwx10x10
Calf raises-200x100(split 2sets)

I took a few days off to enjoy some out of town family time. I am still taking Decasarm & 5alpha the same through out the day. My weight is up 5lbs(180). Felt a little tired today,but a 5alpha and my pwo took care of that. Today is the first in a while since i've done hang cleans. These are one of my favorites. My low back felt pretty good so i went for it. I kept the weight fairly light to avoid an injury. I pushed this workout pretty quick so it added to cardio as well. I am def worn out after.
Click to expand...

i like how much variation you put into your workouts....really mixing it up!!!
 
Thanx T. I try to follow a routine, but every now and then i like to keep it interesting and totally change things. The only thing that limits me is this damn low back. I assume its just going to get worse with age. Oh well, i'll do it till i cant anymore.
 
wicked442 said:
Thanx T. I try to follow a routine, but every now and then i like to keep it interesting and totally change things. The only thing that limits me is this damn low back. I assume its just going to get worse with age. Oh well, i'll do it till i cant anymore.
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lol...everything gets worse with age!!!
 
10/14 -off
10/15
FULL BODY
I did the same workout as i did on 10/13. The only thing i changed was the pull ups. I subd archer pu instead of wide grip. I am going to change to a full body wo 3 days wk with cardio in between. I need a change of pace so i'll try this for a couple weeks. The Decasarm & 5alpha stack is still going good. I can def notice that it makes me kind of short tempered,but other than that its all good.
 
wicked442 said:
10/14 -off
10/15
FULL BODY
I did the same workout as i did on 10/13. The only thing i changed was the pull ups. I subd archer pu instead of wide grip. I am going to change to a full body wo 3 days wk with cardio in between. I need a change of pace so i'll try this for a couple weeks. The Decasarm & 5alpha stack is still going good. I can def notice that it makes me kind of short tempered,but other than that its all good.
Click to expand...

those archer pullups are a beast!!!
 
Keep killing it man!
 
10/16
CARDIO
Spider crawls-100 yrds
Burpees-25x4
Mountain climbers-1min x4
Hanging knee raises-25x4,hold for 30 sec
High knees-50x2
Planks-2min
Side planks-1 min each side

Today went good. I just kind of threw some stuff together. I was def sweating during this wo. The spider crawls were murder. They are harder than they look. Decasarm & 5alpha are still treating me good. Little by little i'm leaning out and still staying full. The only prob i have is,lately i havnt had much of an appetite. Hopefully that will pass.
 
I've been having alot of pain in my elbows,knees, shoulders and low back. Knees, shoulders and low back is nothing new just getting worse. The elbows feel like tendon pain that has been getting worse in the last couple weeks. I am going to try and take a week off to see if it gets better. I hope my body just needs a rest. The only prob is i feel guilty when i dont lift in some fashion. I'm still going to take the Decasarm & 5alpha the same.
 
wicked442 said:
I've been having alot of pain in my elbows,knees, shoulders and low back. Knees, shoulders and low back is nothing new just getting worse. The elbows feel like tendon pain that has been getting worse in the last couple weeks. I am going to try and take a week off to see if it gets better. I hope my body just needs a rest. The only prob is i feel guilty when i dont lift in some fashion. I'm still going to take the Decasarm & 5alpha the same.
Click to expand...

Deload week. Cut all weights in half and do five sets of ten with 30-60s rest between. It will give them a break while bringing blood into the tissues which helps healing. Also it keeps your nervous system on point which helps you retain strength gains.
 
wicked442 said:
I've been having alot of pain in my elbows,knees, shoulders and low back. Knees, shoulders and low back is nothing new just getting worse. The elbows feel like tendon pain that has been getting worse in the last couple weeks. I am going to try and take a week off to see if it gets better. I hope my body just needs a rest. The only prob is i feel guilty when i dont lift in some fashion. I'm still going to take the Decasarm & 5alpha the same.
Click to expand...

i feel the same, a week off seems like an eternity, lol.
 
supermanjow said:
Deload week. Cut all weights in half and do five sets of ten with 30-60s rest between. It will give them a break while bringing blood into the tissues which helps healing. Also it keeps your nervous system on point which helps you retain strength gains.
Click to expand...
That sounds like a good plan. I dont think i could go more than a couple days without lifting. I was already dreading a week.
 
10/20-CARDIO 35min.
10/21
LEGS
Walk lunges-bw x100 yrds
BSS-40lb db-10x5
Back sqts-135x10x5
Frt sqts-135x10x5

Well i am still loving the results from Decasarm & 5alpha. This week is de-load week. I cant say i have ever done this, but i have been having some tendon and joint pain that wasnt normal. Supermanjow recommended this workout structure. The 30-60 sec rest helps the cardio and i still got a good pump out if it, even tho the weight was less.
 
10/22
CHEST/CALVES
Dips-bw-10x5
Bb bench-135-10x5
Db incline press-40s-10x5
Db incline fly-20-10x5
Push up wide-10x5
Push up narrow-10x5
Calf raises-100lbs x100(split 2 sets)

Weight was 174 this morn. Recomping slowly but surely with Decasarm &5alpha. Deload chest day went pretty good. Im really concentrating on tut with the lighter weights. The worst pain is left arm at the top of the forearm and the bottom of bicep where it ties in at the elbow. Hurts pretty good till i'm warmed up, then again after i'm cooled down a few hrs later. So far i'm just trying to work around it.
 
10/23
BACK/TRAPS
Dip shrugs-bw-10x5
Pull ups-wide oh-10x5
Db row on bench-50lb-10x5
Bb row to waist oh-105-10x5
DL to shrug plate grip-105-10x5
Db shrugs-80s-10x5

Day 3 of deload week. I concentrated on rom and a good squeeze on contraction. Weight is still holding about the same ,feeling more solid every week thanx to Decasarm &5alpha.
 
wicked442 said:
10/22
CHEST/CALVES
Dips-bw-10x5
Bb bench-135-10x5
Db incline press-40s-10x5
Db incline fly-20-10x5
Push up wide-10x5
Push up narrow-10x5
Calf raises-100lbs x100(split 2 sets)

Weight was 174 this morn. Recomping slowly but surely with Decasarm &5alpha. Deload chest day went pretty good. Im really concentrating on tut with the lighter weights. The worst pain is left arm at the top of the forearm and the bottom of bicep where it ties in at the elbow. Hurts pretty good till i'm warmed up, then again after i'm cooled down a few hrs later. So far i'm just trying to work around it.
Click to expand...

i had to stop doing barbell benches for around a month due to pain in my left elbow-tennis elbow something fierce...but it didn't seem to bother me doing db benches for some reason...sometimes you just have to make adjustments, in bb'ing and in life, lol....
 
thebigt said:
i had to stop doing barbell benches for around a month due to pain in my left elbow-tennis elbow something fierce...but it didn't seem to bother me doing db benches for some reason...sometimes you just have to make adjustments, in bb'ing and in life, lol....
Click to expand...
I know what you mean. I dont go very heavy on bb bench due to shoulder pain, but i can do dips bw+160 with no pain. Db bench is better as well. Its all about the angle for me. Flat is worse than incline.
 
wicked442 said:
I know what you mean. I dont go very heavy on bb bench due to shoulder pain, but i can do dips bw+160 with no pain. Db bench is better as well. Its all about the angle for me. Flat is worse than incline.
Click to expand...

flat does seem the worse, have a new bench that allows me to do declines so i do a minimum of flat work.
 
10/24
SHOULDERS
Dips-bw/25x2
Oh bb press-95x10x5
Arnold press-30s-10x5
Rev flys-20s-10x5
6ways-15s-10x5

I was a little pressed for time so i just hit shoulders. Im still enjoying the Decasarm&5alpha. Im going to cut back on carbs these last 2 weeks to recomp a little better. This was another deload day and it went well. I'm ready to start back at it heavy tho.
 
10/25 CARDIO -35min
10/26
ARMS
DIPS-bw-10x5
SS
PULL UPS WIDE-10x5
DRAG CURLS-60-10x5
SS
CG BENCH-115-10x5
BB SHRUG-225-10x5
Band pull aparts FRT-40lb-10x5
OH-40lb-10x5

Still loving what i'm seeing from Decasarm&5alpha. I cut my carbs in half for the remainder of my stack. My left bicep/forearm started bothering me so i cut bicep work short. The band pull aparts at the end gave me a crazy pump.
 
Very good log ! at last someone who listens to the body's messages and alters their routine to avoid potential injury, feeling guilty doesn't hurt like a torn muscle would.
 
10/27-off
10/28-LEGS
Walking lunges db-40s-100 yrds
Frt sqts-180-10x10
Pistol sqts-8x10 each leg
Calf raises-200lb-100(split 2 sets)

Still loving the Decasarm &5alpha. Today was a hectic day and my strengh was way down. I felt like saying fk it, but i pushed through and got a decent wo in. I figure doing something is better than nothing. Looking forward to 2moro.
 
10/29 CHEST/BACK
Pull ups wide-bw-10x6,bw+25-10x4
SS
Dips-bw+35-10x4,bw+70-10x6
Seated rows-160-10x10
SS
Push up(feet elevated)-bw+45-10x10

This is my first day back after a deload week. Dosed my Decasarm &5alpha the same today and got after it. I felt better today than yesterday. Everything went good. Slight twinge in my right shoulder but i used a tennis ball and rolled it out against the wall. It was nice doing weighted dips again. These are prob my favorite and i get a great pump in my chest and shoulders. The push ups finished it off well. This is my last week of Decasarm & 5alpha so i am going to try and finish strong.
 
10/30-off
10/31-SHOULDERS/TRAPS
MIL PRESS-115-10x5,135-10x5
ARNOLD PRESS-50-10x10
6WAYS-20-10x10
SS
DB SHRUGS-80s-10x10
AROUND WORLDS-45plate-10x10 each dir
SS
DIP SHRUGS-bw-20x10

Decasarm &5alpha still treating me well. I felt pretty good today. I pushed through my wo in 50 min and had an awesome pump with a little cardio benefit. The second half with the ss were killer. Shoulders and traps were blowin up.
 
11/1-off
11/2-ARMS
CHIN UPS-bw+45-10x5
SS
TRI PUSH DOWN-120-10x5
HAMMER CURLS-40s-10x2,50s-10x3
SS
OH TRI EXT DB-35s-10x5(both arms at once)
SEATED INCLINE DB CURL-40-10x3,50-10x2
SS
SKULL CRUSHERS DB-45s-10x5
STAND DB ALT CURLS-50s-10x5
SS
CG PUSH UPS-25x5

Only a few more days left on Decasarm &5alpha. Still feeling good with no sides. Arms were fried after wo. It was a very good bro day.
 
11/3-off
11/4-LEGS
WALK LUNGES-bw x100 yrds
BACK SQTS-135-10x3
FRT SQTS-135x10
185x10
225x10
245x10
275x10
315x8(PR)
335x8(PR)
365x8(PR!) (450/1RM) I still cant believe i pr'd this high.
185x18
CALF RAISES single leg-185x100(split 4 sets)

Today was a damn good wo for me. Decasarm &5alpha were def working. Started with bs and felt a little pain in my low back so switched to fs. The weight just felt light so i just kept adding it. I was very happy to PR at 315, but i felt i could keep going. Honestly 365 didnt feel bad. I know i could have gone heavier,but i didnt want to get greedy. 2moro is my last day with the shred stack,hopefully i can finish strong.
 
11/5-CHEST
DIPS-bw x30
INC BENCH-135-10x2
185-10x2
205-10x2
225-10x2
DIPS-bw+70-10x10
INC DB BENCH-50x16x4
HAMMER GRIP INC DB BENCH-50-failure
DS 40-failure
DS 30-failure

Today is my last day with Decasarm &5alpha. I was 176 this morn. This has been about a 7 week run with the shred stack. Recomp went pretty well. I didnt eat like i was cutting, so bf prob only went down 1-2% but i added more size over all. I am very pleased with AMS & FRL. This was a smooth cycle with no sides or probs if any kind. I would def recommend it to anyone who wants a good first ph run or if you just want a user friendly stack. I wanted to end strong and i was happy with my wo. Lastly i want to thank Harbonah and Royd the Noyd for setting me up with this double run. FRL and AMS are top notch and i would def run these products again.
 
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