Alan's workout log, take a look

[ab780]

Great work Alan, impressive work mate.

Thanks bro!

 

[IronSoul]

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!

Putting In work man! Good stuff. On your fasted cardio, do you run that much before you lift?

 

[ab780]

Putting In work man! Good stuff. On your fasted cardio, do you run that much before you lift?

No , just empty stomach, I usually eat right after and than go to work, work all day, than go lift usually like four or five pm for and hour or two. What ya thinking?

 

[Jenner]

great log!

 

[IronSoul]

No , just empty stomach, I usually eat right after and than go to work, work all day, than go lift usually like four or five pm for and hour or two. What ya thinking?

Oh ok cool. I thought you were doing all of that running before your weight training. Good to hear it's way before. Some solid work here brother, keep it up!

 

[ab780]

great log!

Thank you

 

[ab780]

May 1 weight am 187.5
Off day rest
30 min fat burn bike

Nutrition egg white protein shake 1 1\2 cup egg whites 3 cups fruit 1 cup yogurt 2 scoops protein
Snack nuts and seeds
Lunch chicken salad
Snack protein drink water
Cheat night
Don't even wanna say what I had bahaha let's just say did not
follow my diet at all!

 

[ab780]

May 2 am weight 188.5
1 hour fat burn empty stomach bike gym
Abs in the morning
Incline sit ups
2 sets of 25
With 45 lb plate 3 sets of 10, slow sit ups concentrate on fklexing all the way through reps

Incline knee raises
4x15
Hanging leg raise
4x15
Ball crunches
4 x 15
Obliques
2 x15 a side
2 x15 a side with 50lb
1x20 side
Went home and ate cane back in the afternoon and did chest
Before my afternoon workout I took my test inj. In my right shoulder, so I started out my chest day with lateral raises just to get the blood in my shoulders so the pip wouldn't be so bad

Lateral shoulder raises 15lb 6 sets of 15 fast hard, getting blood in the muscles

Chest
Bench 135x10
225lb x6 x8 sets, last set finished with two negatives

Incline press machine 230lb
8 sets 6 reps

Decline press
230lb
6 sets of six

Chest press machine , ascending descending pyramids
110x10 120x 7 130x5 140x 3 150x1 140x 3 130x5 120x 7 110x 10
For 3 sets
Each set ten pounds heavier

Chest fly's 80 lb 4 sets of eight,

Traps
Standing single bar shrugs
135 lb 6 sets 10

Calf machine trap press
110x10
130x10
155x10
170x10
185x10
200x10
215 x5 3 sets

Stanind barbell shoulder shrugs 60lb side
4 sets 10

Shoulder shrugs holding 45 plates
3 x16

Traps and chest, destroyed ,wicked pumps today

Nutrition egg white protein shake 1 1\2 cup egg whites 3 cups fruit 1 cup yogurt 2 scoops protein
Snack can tuna
Steak and rice
Snack banana protein drink with water
Dinner farmers sausage smokies ,
Snack cottage cheese

I also dropped my winstrol down to 25 m ed instead of 50 ed. The joints were just creaking to much, the winstrol really is that hard on your joints. Back in tomorrow with leg day! Boo yah

 

[ab780]

May 3 am. 188lb
Legs
Squats 10x135
5x225
5x275
5x300 x 10 sets

Squats 21's
7 reps top range 7 reps bottom rang seven full reps
135lb for 4 sets

That's it just squatted it out but feeling good about it definitely sore today.

Nutrition potato's egg whites and sausage for breakfast , wanted a big breakfast before I went and squatter
Snack post workout shake egg white protein shake 1 1\2 cup egg whites 3 cups fruit 1 cup yogurt 2 scoops protein
Lunch breakfast again
Snack can salmon
Dinner steak and rice
Snack protein drink water
Went to a party last night so had a couple extra meals
Chicken wings 1 lb
Peanut butter jelly sandwich before bed

 

[IronSoul]

How were the squat 21's? I've never done em. I've done some bottoms up and dead squats, box squats, etc but never even considered doing the partials like that. The goals I have in mind for my legs seem like they could benefit a lot from tossing this in. How do you like them?

 

[ab780]

I just did them at the end to really get the blood in there after the heavy lifts, I really like it personally! Gives you a great pump

 

[ab780]

Went in today and the power lifters were in, this is one of the boys doing an right hundred pound squat and they also had the stones out. I had never tried to lift one before so they showed me how and I gave it a try. First time I got the bottom part of the lift perfect but messed up the second half using my biceps. My second attempt though I got that stone up no problem. Think it weighed two hundred pounds. Hell of a lift feels great!