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My Training Log

A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
AB, your workouts are QUITE impressive...Keep up the good work...

Stop it, you're making me blush....

I don't know about my workouts being impressive, my wife trains with me and you should see her log. I won't let her post it because nobody would read my log if she did. My wife is an incredible blend of beauty and strength.
 
AllTheWay

AllTheWay

TID Lady Member
Mar 17, 2011
4,240
411
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.

i wondered about this. didnt figure you could do that much weight with the EZ curl bar. but for what i do, i think it will work fine. anything that makes it easier on my wrists is a good thing. :)
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
i wondered about this. didnt figure you could do that much weight with the EZ curl bar. but for what i do, i think it will work fine. anything that makes it easier on my wrists is a good thing. :)

You don't need a specialty bar like I have. You can load quite a bit of weight on an average run of the mill plate loadable EZ bar that you'd find in your average jack-in-a-box commercial gym.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Saturday – 06/04/2011

Warmup:

Mobility/Stretching

External Rotation with Rubber Tube
50 X 50

Internal Rotation with Rubber Tube
60 X 60

Workout:

Nautilus Pullover
110lbs X 12
120lbs X 12
130lbs X 12
140lbs X 12

Rack Pulls – Bar Below Knees
135lbs X 8
225lbs X 8
315lbs X 8
405lbs X 8
475lbs X 5

Seated Backwards Pulldown
120lbs X 12
140lbs X 12
160lbs X 12

DB Bench
45lbs X 20
60lbs X 20
75lbs X 12
90lbs X 11

DB Flyes
25lbs X 12
35lbs X 12
45lbs X 12

EZ Bar Close Grip Bench
125lbs X 12
155lbs X 12
195lbs X 8
175lbs X 12

Nautilus Tricep
80lbs X 12
100lbs X 12
120lbs X 12
100lbs X 15

Nautilus Bicep
60lbs X 12
80lbs X 12
100lbs X 12
80lbs X 14

Incline DB Curl
20lbs X 12
25lbs X 12
30lbs X 10
35lbs X 8

Nautilus Multi-Purpose Calf Raise
250lbs X 12
290lbs X 12
350lbs X 12
395lbs X 10


Music : Hatebreed - YouTube - ‪Live For This - Hatebreed‬‏

Comments: Worked out on Saturday because I did not feel well on Friday. Was running a low grade fever so I pretty much stayed in bed all day on Friday. I still had a bad headache on Saturday and didn't feel well going into this workout. Actually didn't feel well after the workout either. Strangely, despite my not feeling well and having a hard time focusing due to the headache, the weights themselves didn't feel heavy.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Monday – 06/06/2011


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


Workout # 1

Warmup:

Mobility/Stretching

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


Workout (2:00 - 2:50 AM)

Thumb Up DB Front Raise
20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 10

One Arm DB Side Lateral
20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 10

Behind Back One Arm Cable Side Lateral
25lbs X 12
30lbs X 12

DB Rear Floor Raise
15lbs – 12 X 12 X 12

Incline DB Shrug
55lbs X 15
75lbs X 15

Seated Calf Raise
100lbs X 12
135lbs X 12
175lbs X 12
150lbs X 12


Music: Five Finger Death Punch - http://www.youtube.com/watch?v=pf5STiPnbBU&feature=fvst


Workout # 2

Warmup:

Mobility/Stretching

Hanging Leg Raise
25 X 25


Workout (6:30 - 8:00 PM)

Leg Extension
100lbs X 12
120lbs X 12
140lbs X 12
160lbs x 12

Reverse Hyper
290lbs X 15
290lbs X 15

Front Squat
Bar X 10
135lbs X 10
185lbs X 10
222lbs X 10
255lbs X 8

Belt Squat
155lbs X 12

Standing Leg Curl
50lbs X 12
65lbs X 12
80lbs X 12
60lbs X 15

Reverse Hyper
340lbs X 12
380lbs X 12


Music: Sepultura - YouTube - ‪Sepultura Refuse Resist‬‏

Comments: My lower back was feeling very tight from the rack pulls on Saturday. Because of this I moved the leg curls and heavy RH to the end of the workout. Did a light set of RH before the Front Squats to stretch and warm up my lower back. My wife then smeared Icy Hot on my lower back. Can't say it really helped, but I did what I needed to do. Cut the belt squats after the first set because they really bothered my left knee. My wife wants me to go see a doctor. I'm great at giving advise such as telling people to go see a doctor, but I'm not so good at taking it myself.
 
AllTheWay

AllTheWay

TID Lady Member
Mar 17, 2011
4,240
411
i think most of us are great about telling others to go see the doctor but not going ourselves, because, afterall, we know whats wrong :D LOLOL it is tough because the medical profession is so poor these days with all the HMOs and insurance crap. it is hard to find a doc that will take the time or that knows anything about what one is dealing with. makes me glad to be an animal doc in smallville! i see everything and get to fix a lot of things because the people dont have the money to take it to phoenix!

anyway, nice workout and great job getting done what you could inspite of your pain!
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Monday's Diet - 06/06/2011

6:00 AM
Protein Drink - 10 oz Liquid Egg Whites, 1 scoop cold filtered whey isolate, 1 tbsp sugar free chocolate milk mix.

4 oz Grapefruit Juice

Supplements: 2 Juice Plus Orchard Blend, 2 Juice Plus Vineyard Blend, 1500 mg Taurine, 50 mg Zinc, 3000 mg Fish Oil, 2 Osteo Bio-Flex, 1 Baby Aspirin

7:30 AM
2 Packs Instant Grits
6 Whole Eggs
Cup of Coffee with 1 tbsp LBA's

9:30 AM
3 tbsp LBA's mixed in Crystal Light Margarita Drink Mix
1 ABB Diet Turbo Tea

11:20 AM
Grilled Chicken Sandwich - 7.25 oz Chicken Breast, 2 slices whole wheat bread, 1 tbsp mayo, 1 tbsp deli mustard.

10 oz 1% Milk

1:20 PM
3 tbsp LBA's mixed in Crystal Light Margarita Drink Mix

Intra/Post Workout Drink
2 scoops CytoMax, 10gms PeptoPro, 50 gms Waxy Maize

3:30 PM
Grilled Salmon Burger - 2 Salmon Patties, 2 slices whole wheat bread, 1 tbsp mayo, 1 tbsp deli mustard, 1 tbsp ketchup.

5:00 PM
Protein Smoothie - 10 oz Liquid Egg Whites, 1 scoop cold filtered whey isolate, 6 whole frozen strawberries.

Intra/Post Workout Drink
2 scoops CytoMax, 10gms PeptoPro, 50 gms Waxy Maize

9:00 PM
Shrimp Stir-Fry on 1 cup Pasta

Supplements - 2 Juice Plus Garden Blend, 1000 mg Garlic, 750 mg Niacin, 1 Baby Aspirin, 2 Sleep-Rx
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
i think most of us are great about telling others to go see the doctor but not going ourselves, because, afterall, we know whats wrong :D LOLOL it is tough because the medical profession is so poor these days with all the HMOs and insurance crap. it is hard to find a doc that will take the time or that knows anything about what one is dealing with. makes me glad to be an animal doc in smallville! i see everything and get to fix a lot of things because the people dont have the money to take it to phoenix!


anyway, nice workout and great job getting done what you could inspite of your pain!

Quoted for the truth! But you know I really wish Mrs V would take my advise and go see a doctor about her foot.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Wednesday – 06/08/2011

4:00 AM Fasted Cardio - 35 min Treadmill @ 3.6mph @ 2 incline


Workout # 1

Warmup:

Mobility/Stretching

Kneeling Cable Tuck
130lbs X 50
160lbs X 50

Workout (6:05 - 7:25 PM)

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

One Arm DB Row (Pulled to lower ribcage. Rep tempo = up 2 ct, paused 1ct, lowered 3 ct)
80lbs X 10
100lbs X 10
130lbs 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 12
25lbs X 12

EZ Barbell Curl
55lbs X 12
75lbs - 10 X 10 X 10

Standing Calf Raise
180lbs X 10
220lbs X 10
260lbs X 10
300lbs X 8

Music: Bloodbath - YouTube - ‪Unleashed - Bloodbath‬‏

Comments: It was hot as Hades down in the dungeon this morning! Sweated my ass off and actually got nauseas from the heat. Actually left a pool of sweat on the floor where I did the DB Rows and I even wiped my head with a towel between sets. Had to turn on a fan and sit in front of it several times to cool off.

Workout # 2

Warmup:

Mobility/Stretching

External Rotation with Rubber Tube
50 X 50

Internal Rotation with Rubber Tube
60 X 60

Workout (6:30 - 8:00 PM)

15^ DB Decline Bench (Lowered for a 3 ct, then paused for 1 ct before driving back up)
40lbs X 20
55lbs X 20
65lbs X 15
80lbs X 15
95lbs X 13

45^ Incline BB Bench (Lowered for a 3 ct, then paused for 1 ct before driving back up)
Bar X 20
95lbs X 10
115lbs X 10
135lbs X 10
185lbs X 8 + 3 + 2 (13) RP

Key Press
65lbs X 12
75lbs X 8
75lbs X 7+1 (Last rep assisted at top)

EZ Bar JM Press
75lbs X 12
105lbs X 10
75lbs X 12

45^ Incline DB Extension (stretch at bottom)
25lbs X 12
30lbs X 9
35lbs X 7

Pushdowns
160lbs X 15
180lbs X 15
200lbs X 15

Music: Cannibal Corpse - YouTube - ‪Cannibal Corpse - "Evisceration Plague" Metal Blade‬‏


Comments: It felt cooler down in the dungeon this evening than it did this morning. Didn't even have to turn on the fan to stay cool. Workout went well, but for some reason I just can't improve my numbers on the Key Press.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Wednesday Diet - 06/08/2011

5:00 AM
Protein Drink - 10 oz Liquid Egg Whites, 1 scoop cold filtered whey isolate, 1 tbsp sugar free chocolate milk mix.

4 oz Grapefruit Juice

Supplements: 2 Juice Plus Orchard Blend, 1500 mg Taurine, 50 mg Zinc, 3000 mg Fish Oil, 2 Osteo Bio-Flex, 1 Baby Aspirin

5:30 AM - Preworkout
Finaflex NO

6:05 AM - 7:45AM
Intra/Post Workout Drink
2 scoops CytoMax, 10gms PeptoPro, 50 gms Waxy Maize

8:30 AM
2 Packs Instant Grits
6 Whole Eggs
Cup of Coffee with 1 tbsp LBA's

9:15 AM
2nd Cup of Coffee with 1 tbsp LBA's

12:20 AM
8 oz Grilled Flank Steak
4 5/8 oz sweet potatoe w/splenda & cinnamon

3:30 PM
7 oz Grilled Chiken Breast
5 oz sweet potatoe w/splenda & cinnamon

Supplements: 1 Animal Pak, 2 Juice Plus Vineyard Blend

5:00 PM
Protein Smoothie - 8 oz Liquid Egg Whites, 4 oz 1% milk, 1 scoop cold filtered whey isolate, 6 whole frozen strawberries.

6:00 PM - Preworkout
1 Monster Lo-Carb

6:30 - 8:15 PM
Intra/Post Workout Drink
2 scoops CytoMax, 10gms PeptoPro, 50 gms Waxy Maize

9:00 PM
8 oz Grilled Flank Steak
Cauliflower

Supplements - 2 Juice Plus Garden Blend, 1000 mg Garlic, 750 mg Niacin, 1 Baby Aspirin, 1 TP Sleep Aid
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
what is a key press?

The Key Press is an exercise made popular by Paul Key. He is a bench press specialist and his 840lb bench is ranked as the 10th best bench press of all time. I've met him and have watched him compete and as well as train a few times. He's huge and intimidating in person but when you talk to him you realize he's actually a nice guy. Here is a youtube link showing the movement.

YouTube - ‪AllStrengthTraining.com - Dumbbell Key Press‬‏
 
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