Alan's workout log, take a look

[uphillclimb]

April 27 weight am 182 lb

Leg day bitch !
Squats 135x10
225x10
275x6
295x4
305x4
315x3 2 sets knee wraps
Leg press 360x10
450x10
540x10
630x6 2 sets
Calve press 185x10 6 sets
2x15 90
Leg curl 100x12
110x12
120x10
130x10
140x10 no breaks between sets
Leg extension
12x80
12x90
12x100
10x110
10x120
No breaks between sets


Nutrition :am. egg white protein shake with 3 cups fruit 1 1\2 cups egg whites 2 scoops of protein, 1 cup yogurt.
Snack big salad with tuna
Lunch steak and rice
Snack protein bar
Dinner chicken and rice
Snack 1 cup cottage cheese/ protein drink choc milk 2 scoops

Good workout! Strength is definitely up . my pumps are rock solid seriously I already had muscle hardness before, now my muscles all feel like rocks all the time its insane how strong the winstrol really is. I think the test must have kicked in nicely though because my joints feel great now, and the past couple nights my dreams have been super intense.

Why add the leg press after squats?

I'm not a fan of leg presses at all, too much weight sitting on the lower lumbar and hip flexors. Granted I train like a powerbuilder, not one or the other.... but if I were you, I would do something like this:

135 x 10
185 x 5
225 x 5
275 x 5....these are all acclimation sets and conserves energy for your mass building portion of the squat.

Then go 315 x 3 x 5 sets or whatever you want to do for triples. Your numbers will go up faster IMO.

Ditch the leg press and fukkin destroy the squat.....my .02

 

[ab780]

Why add the leg press after squats?

I'm not a fan of leg presses at all, too much weight sitting on the lower lumbar and hip flexors. Granted I train like a powerbuilder, not one or the other.... but if I were you, I would do something like this:

135 x 10
185 x 5
225 x 5
275 x 5....these are all acclimation sets and conserves energy for your mass building portion of the squat.

Then go 315 x 3 x 5 sets or whatever you want to do for triples. Your numbers will go up faster IMO.

Ditch the leg press and fukkin destroy the squat.....my .02

I'm all about changing things up if it produces results, I'll give it a shot next leg day , thanks for the advice.

 

[uphillclimb]

I'm all about changing things up if it produces results, I'll give it a shot next leg day , thanks for the advice.

I'm giving you advice to shift your logic because you're wasting gas on lower sets. Give it a shot? I would run this for a month and enjoy the gains.

 

[ab780]

I'm giving you advice to shift your logic because you're wasting gas on lower sets. Give it a shot? I would run this for a month and enjoy the gains.

Yeah I see what your saying, I do higher reps to just get my legs warmed up good before I slam the weight on, your probably right though to just set it out at the higher weights and save energy

 

[ab780]

April 28 am 184 lb
One hour run empty stomach
30minutes bag \speed bag
Shoulders staning military press
95x10
135 x6 6 sets
Isolateral press 135 side
10 sets 6
Lateral shoulder raise
25 lb 10 x10
Front shoulder raise cable
80lb 10x10
W 45 plate
4 sets 10



Nutrition :am. egg white protein shake with 3 cups fruit 1 1\2 cups egg whites 2 scoops of protein, 1 cup yogurt.
Snack nuts and seeds
Lunch salad and chicken
Snack nuts and seed
Dinner chicken rice and veggies
Snack protein drink and 1 cup cottage cheese

 

[Mini Forklift Ⓥ]

Nice to know I am not the only person on here doing fasted runs !!

That is a really solid session above, keep up the good work MF.

 

[ab780]

Nice to know I am not the only person on here doing fasted runs !!

That is a really solid session above, keep up the good work MF.

Personally I believe fat burn is all about fasted runs bro, don't be a pussy and sit on the treadmill and walk like a zombie for an hour and soul crush your self counting calories . get out for a run monitor your heart rate if you have to, but that's the way to burn fat! In my opinion anyways

 

[ab780]

April 29 am 184.5 lb ( as you can see even with all my cardio my weight has stopped dropping and I'm on the rise now)
One hour run empty stomach
Arm day
Straight bar curls 10x80
6x6 110lbs
Overhead tricep hammer presses
6x6 100lbs
Standing straight bar forearm curls
100lb 6 x6

Ascending and descending pyramids cable
First set was 60x10 70x7 80x 5 90x3 10x 1 90x3 80x5 70x7 60 x10
Used straight bar for biceps and used rope for triceps, no break in between biceps and triceps, one minute break between sets
2nd set 70x10 80x7 90 x5 100x3 110x1 100x3 90x5 80x7 70x10

3rd set 80x10 90x7 100x5 110x3 120x1 110x32 100 x5 90x7 100x8

Wide grip open hand tricep push
180 lb 6 x 6
Standing cable forearm curl 70lb
6x6

Arms are super jacked and pumped after this workout haha immense pumps


Nutrition :am. egg white protein shake with 3 cups fruit 1 1\2 cups egg whites 2 scoops of protein, 1 cup yogurt.
Snack trailmix
Lunch salad and chicken
Snack chicken
Dinner chicken and rice
Snack trail mix one cup cottage cheese

 

[ab780]

April30 am 185.5
Cardio empty stomach one hour
Deadlifts
135x10
235x10
315x 5
365 x3 6 sets
Not enough carbs, power low for lifts bar was moving pretty slow a few times.
Wide grip pull down
Ascending descending pyramids
110x10 120x7 130x5 140x3 150x1 140x3 130x5 120x7 110x10
And than the second and third sets were the same except for ten pounds heavier each set

Rear felt fly's
90x15
110x15
120x10 x 6 sets
\
Sitting cable rows

150x10
165x10
180x5
195x5
210x4 x 6 sets

Tomorrow will be a rest day!

 

[ab780]

Nutrition egg white protein shake 1 1\2 cups egg whites 3 cups fruit 1 cup yogurt 2 scoops protein
Snack nuts and seeds
Lunch salad and chicken
Snack nuts and seeds
Dinner chicken and rice
Snack cottage cheese

 

[ab780]

Been restricting carbs a little bit, gonna ease up after my off day tomorrow so I can get some power back for chest day

 

[Mini Forklift Ⓥ]

Great work Alan, impressive work mate.