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Alan's workout log, take a look

ab780

ab780

Member
Apr 26, 2014
79
4
Awesome volume as always man. Those were some killer sumo sets on the 365. Putting in some big work bro. Doing well maintaining strength on a negative energy balance. Good for you, Alan.

Yeah bro, Cheers !
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Got it when I was like 18 haha says wisdom courage truth
That's nice man. I'm thinking of getting one done as Chinese culture is a big part of my life (I'm married to a Chinese girl).
 
Patriot1405

Patriot1405

VIP Member
Nov 21, 2011
351
65
Definitely putting in the work!! Nice log brother!!
 
ab780

ab780

Member
Apr 26, 2014
79
4
May 6 am 190lb
Chest
Bench 10x135 10x225 5x265__x6 sets
Db incline press 70lb dB's 6 sets of 6
Machine decline press 220lb 10 sets of 10
Chest fly's pyramids
60x10 70x7 80x 5 90x3 100x1 90x3 80x5 70x7 60x10
For 3 sets
Traps standing db shrugs 50x10 60x10
70x10x 6 sets
Bar shrugs 135lb 6 sets of 10
Shrug with 45 plates
3 x15

Nutrition oatmeal and egg whites
Snack protein drink and a banana
Chicken and rice lunch
Snack can salmon
Dinner rice and chicken
Snack cottage cheese protein drink water

Last day here gonna take the day off tomorrow come back in a couple days for a heavy leg day. Just over a couple weeks into the cycle, last night I got some really crazy dreams, I find my dreams get crazy as hell from the test, plus I woke up in the middle of the night starving, had to eat a protein bar, my metabolism is just cracking right now. Energy is good though and I feel great! Wicked pumps last night especially from the pyramids my chest is sore!
 
ab780

ab780

Member
Apr 26, 2014
79
4
May 8 am 190lb
Squats 10x135
10x225
5x275
3x315
For 10 sets except the eight set I put in 4 reps because this hot ass bikini model was walking by and didn't wanna look like a punk lol!
Finish squats with 135 lb set of 21's

Switched to squat machine ascending pyramids
200x10 220x7 240x5 260x 3 280x2 300x1
For 3 sets, complete failure third set at 260lbs

Walking lunges with 50lb
50 reps a leg, over 3 sets

15 mins stair master

Almost didn't make it out of the gym lol legs were toast!

Nutrition am oatmeal and small steak
Snack protein drink water banana
Lunch salad and chicken
Snack Can salmon
Dinner chicken rice cf veggies
Snack cottage cheese protein drink water
Hell of a leg workout wasn't walking straight when I left the gym, the best type of workout
 
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Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Damn Alan, that's some strong squatting there. Nice!

How did the triple with 315 feel, tough or not too bad?
 
ab780

ab780

Member
Apr 26, 2014
79
4
May 9 am 190. 5lb
Foot work speed work, hiit rounds ring for 10 sets of 2 min


Hammer curls dbs 40lb x 10
Dbs 60lb x 8 x 6 sets
Standing tricep press
80lb x10
100lb x 10x 6 sets

Forearms rolls with rope and 25 lb
5 sets complete roll up complete roll down

Bicep curls cable
120lb x 20 x 4 sets

Tricep press cable
140lbx20 x 4 sets

Lateral shoulder raises 25 lb dB's
4 sets of ten
45 plate shoulder raises
4 sets of 15

That's it high reps, solid pumps

Nutrition am oatmeal egg whites
Snack protein drink and bananas
Lunch salad and chicken
Snack protein bar
Dinner steak and rice
Snack protein drink,
 
ab780

ab780

Member
Apr 26, 2014
79
4
I'll be back in later today or tomorrow to post week threes pics, Friday being three weeks in exactly
 
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