My Training Log

[AllTheWay]

nice workouts. that is cool that you got to meet Priscilla, interesting experience with the other gal.

what exactly are seated backwards pulldowns?

 

[Anabolic Beast]

nice workouts. that is cool that you got to meet Priscilla, interesting experience with the other gal.

what exactly are seated backwards pulldowns?

Priscilla is a cool lady, and she's strong as hell. I'm sure Sioux-Z is also a pretty cool lady when she doesn't have a 240lb dude trying to walk over her.

On the seated backwards pulldowns I literally sit backwards on the pulldown machine. I have a Bodymaster's pulldown machine and when I sit on it facing away from the machine the overhead pulley is just slightly behind me and the knee pads are in my back. It makes it more difficult to pulldown because you can't lean back and can't use momentum to move the weights. I find it really hits the outer lats under the arm pits.

 

[Anabolic Beast]

Wednesday – 05/25/2011

5:00 AM Fasted Cardio - 35 min on Treadmill at 3.4mph


Workout # 1

Warmup:

Mobility/Stretching

Kneeling Cable Tuck
120lbs X 50
150lbs X 50

Workout (11:45 - 1:05 PM)

Cable High Rows
120lbs X 12
140lbs X 12
160lbs X 12
180lbs X 12
200lbs X 8

One Arm DB Row (Pulled to lower ribcage. Rep tempo = up 2 ct, paused 1ct, lowered 3 ct)
80lbs X 10
100lbs X 10
120lbs X 10

T-Bar Row
115lbs X 10
160lbs X 10
205lbs X 10

DB Preacher Curl
20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 10

EZ Barbell Curl
65lbs – 12 X 12 X 12 X 12

Standing Calf Raise
180lbs X 12
200lbs X 12
240lbs X 12
280lbs X 10

Music: Coal Chamber - YouTube - ‪Coal Chamber - Sway‬‏


Workout # 2

Warmup:

Mobility/Stretching

External Rotation with Rubber Tube
45 X 45

Internal Rotation with Rubber Tube
50 X 50

Workout (7:40 - 9:15 PM)

15^ DB Decline Bench (Lowered for a 3 ct, then paused for 1 ct before driving back up)
35lbs X 20
45lbs X 20
60lbs X 15
75lbs X 15
90lbs X 11

45^ Incline BB Bench (Lowered for a 3 ct, then paused for 1 ct before driving back up)
Bar X 20
95lbs X 10
135lbs X 10
185lbs X 7 + 1 FR

Key Press
65lbs X 12
75lbs X 8

Pushup
BW X 20
BW X 15

EZ Bar JM Press
55lbs X 12
75lbs X 10
85lbs X 10

45^ Incline DB Extension (emphasis the stretch at bottom and squeezing at top)
25lbs X 12
30lbs X 8
30lbs X 8

Pushdowns
150lbs X 15
170lbs X 15
190lbs X 15

Music: Rob Zombie - YouTube - ‪Rob Zombie - Superbeast‬‏



Comments: Did not feel good when I got up this morning. After the walking on the treadmill I felt worse. It felt like I had real bad sinus pressure that made my head hurt and made me dizzie. I'm sure the 20mg of ephedra and 200mg of caffiene in my ECA stack didn't help matters either. I fixed my usual pre-WO breakfast of 6 whole eggs with 2 packs of instant grits and coffee with LBA's (or whey protein powder). After eating breakfast I decided to lay down until workout time. Well 7:00 am rolled around and I still wasn't feeling good so I took some sudafed and went back to bed and fell asleep. When I woke up at 10 am I felt much better. Don't know what was wrong with me this morning, but I'm glad it passed.

 

[AllTheWay]

glad that you got some extra rest and felt better when you got up!

pretty impressive workouts given the slow start! well done!

 

[Anabolic Beast]

Friday – 05/27/2011

5:00AM Fasted Cardio - 35min on Treadmill @ 3.6mph

Workout # 1

Warmup

Mobility/Stretching

DB Shoulder Horn
5lbs X 20
10lbs X 20
15lbs X 20

Workout (11:20 - 12:00 PM)

Front Plate Raise
35lbs X 15
45lbs X 15
55lbs X 15
65lbs X 10

Nautilus Side Lateral***
80lbs X 12
100lbs X 12
120lbs X 12

Nautilus Seated Press***
80lbs X 12
100lbs X 12
120lbs X 12

*** Supersetted on a Nautilus Double Shoulder Machine

Lo Incline DB Rear Lateral
15lbs X 12
20lbs X 12
25lbs X 12

Behind Back Smith Shrug
135lbs X 12
225lbs X 12
315lbs X 12
225lbs X 20

Music: Aerosmith - YouTube - ‪Dream On - Aerosmith‬‏


Workout # 2

Warmup (7:45 - 9:00PM)

Mobility/Stretching

Hanging Leg Raise
25 X 25

Workout:

GHR on Lat Machine
10 X 10 X 10 X 10

Romanian Deadlift
135lbs X 8
225lbs X 8
290lbs X 8

Leg Extension
100lbs X 15
120lbs X 15
140lbs X 15
160lbs X 15

45^ Leg Press - Each rep was lowered slowly for at least a 3 count
360lbs X 12
450lbs X 12
540lbs X 12
630lbs X 12
720lbs X 10

Nebula Hack Squat
180lbs X 12
230lbs X 8

Music: Mudvayne - YouTube - ‪Happy? Mudvayne (with lyrics)‬‏

Comments: Another late morning workout. Got to bed late last night so I went to back to bed after doing the cardio and eating breakfast. Leg workout went well, but my left knee really started bothering me on the leg presses. Wanted to do more on the hack squat, but decided descretion was the better part of valor and called it a night. No calves today.

 

[Anabolic Beast]

Monday - 05/30/2011 (Memorial Day)

Warmup:

Mobility/Stretching
External Rotation with rubber tube - 35 X 25
Internal Rotation with rubber tube - 40 X 40


Workout:

Smith Machine Calf Raise
135lbs X 12
225lbs X 12
315lbs X 12
385lbs X 12

Rack Pullups
BW X 12
+30lbs Chain X 12
+50lbs Chain X 12
BW X 15

Reverse Grip EZ Bar Row
125lbs X 10
175lbs X 10
215lbs X 10
235lbs X 8
195lbs X 15

Seated Cable Row
160lbs X 12
180lbs X 12
200lbs X 10

15^ Decline Bench
Bar X 25
135lbs X 15
155lbs X 15
185lbs X 12
205lbs X 12
225lbs X 5

30^ Dumbell Incline Bench
40lbs X 15
55lbs X 15
70lbs X 12
85lbs X 7

Barbell Bench Press
135lbs X 20
155lbs X 14

Lying DB Extension
30lbs X 12
35lbs X 10
40lbs X 7
30lbs X 10

Tricep Bench Cable Extensions
120lbs X 15
130lbs X 15
140lbs X 15

DB Kickback
20lbs - 12 X 12

Standing DB Curl
25lbs X 15
30lbs X 12
35lbs X 12
40lbs X 6

EZ Bar Reverse Curls
55lbs - 12 X 12 X 12

Music: Dimmu Borgir - YouTube - ‪Dimmu Borgir - The Serpentine Offering‬‏

Comments: Overall this was a good workout, but my right shoulder started bothering me on the decline bench presses and got worse on the incline db presses. The shoulder definitely affected my performance on chest training. Also my lower back/glute tie-in on my left side is still really tight, but it had no real effect on this workout other than making it a little difficult getting on and off the decline bench.


**********************************************************************************************

Wednesday – 06/01/2011

Warmup:

Mobility/Stretching

DB Shoulder Horn
5lbs X 20
10lbs X 30

Workout

EZ Bar Front Raise
35lbs X 15
55lbs X 15
75lbs X 12

DB Side Lateral
15lbs X 12
25lbs X 12
35lbs x 10

DB Rear Lateral
15lbs X 12
25lbs X 12
35lbs X 12


Lying Leg Curl
70lbs X 12
80lbs X 12
90lbs X 12
100lbs X 10

Leg Extension
100lbs X 12
120lbs X 12
140lbs X 12


Comments: This was a shitty workout! My wife is working the evening shift at the hospital this week which threw our workout schedule off. Because of the schedule change, we were pressed for time and I just wasn't mentally into this workout. Since we were having a bad workout I decided to end it and give my wife more time to relax, eat lunch, and get ready before going to work. I hate not doing the box squats, but my left knee could use the rest.

 

[AllTheWay]

nothing worse than a rushed workout when you arent entirely prepared for it! more time to rest is a good thing.

never thought of doing barbell rows with the ez bar. interesting, might have to give that a try!

 

[PillarofBalance]

Good log bro... Like how you add the soundtrack for the workout.. I'm gonna start incorporating that into my log too

 

[Mrs.V.]

i love the fact that you include the weight you lift. great log. thanks

Yeah, I gotta do the same thing...Put the weight I actually am working with...If I get in a bind a year from now and can't remember ( WAIT, CAN'T??? Ok, I WON'T REMEMBER )...This makes it SO easy to jump back to...

 

[Mrs.V.]

AB, your workouts are QUITE impressive...Keep up the good work...

 

[Anabolic Beast]

nothing worse than a rushed workout when you arent entirely prepared for it! more time to rest is a good thing.

never thought of doing barbell rows with the ez bar. interesting, might have to give that a try!

The EZ bar takes the strain off of the wrists when doing reverse rows and puts the biceps into a more natural and advantages pullling position. I've a 6' Ivanko EZ bar rated for 85,000 psi tensile strength that fits into my power rack, but any EZ bar will work.

 

[Anabolic Beast]

Good log bro... Like how you add the soundtrack for the workout.. I'm gonna start incorporating that into my log too

Thanks POB, I'm gonna steal the way you show Super Sets in your log.