My Training Log

[AllTheWay]

thank you very much for the link!

 

[Anabolic Beast]

Friday – 06/10/2011

4:30AM Fasted Cardio - 35min on Treadmill @ 3.4mph

Workout # 1

Warmup

Mobility/Stretching

DB Shoulder Horn
5lbs X 25
10lbs X 25
15lbs X 20

Workout (11:00 - 12:00 PM)

Front Plate Raise
35lbs X 15
45lbs X 15
70lbs X 10
80lbs X 8

Nautilus Side Lateral***
90lbs X 12
110lbs X 12
130lbs X 12
150lbs X 10

Nautilus Seated Press***
90lbs X 12
110lbs X 12
130lbs X 12
150lbs X 10

*** Supersetted on a Nautilus Double Shoulder Machine

Lo Incline DB Rear Lateral
15lbs X 12
20lbs X 12
25lbs X 12
30lbs X 12

Behind Back Smith Shrug
135lbs X 12
225lbs X 12
315lbs X 12
365lbs X 8

Seated Calf Raise
100lbs X 12
135lbs X 12
180lbs x 12
205lbs X 8

Music: As I Lay Dying - YouTube - ‪As I Lay Dying - Forsaken‬‏


Comments: Another late morning workout, just too much stuff going on earlier this morning. Overall, it was a good workout dispite all the earlier distractions.


Workout # 2

Warmup

Mobility/Stretching

Hanging Leg Raise
25 X 25

Workout (8:15 - 9:40PM

GHR on Lat Machine
10 X 12 X 12 X 12

Romanian Deadlift
135lbs X 8
225lbs X 8
275lbs X 8
315lbs X 8

Leg Extension - blah, a nearly useless exercise
100lbs X 15
120lbs X 15
140lbs X 15
160lbs X 15

45^ Leg Press - Lowered slowly (4 - 6 seconds)
360lbs X 12
450lbs X 12
540lbs X 12
630lbs X 12
720lbs X 12
810lbs X 8

Nebula Hack Squat - Lowered slowly, ass to heels
180lbs X 12
270lbs X 12

Music: Born of Osiris - YouTube - ‪Born of Osiris - Open Arms to Damnation‬‏

Comments: "Were are we? We are in hell." I really dread these Friday leg workouts, that's one of the reasons for the late start tonight. This workout promises pain, and it delivers. I find it very ironic that there are 13 steps leading down into our workout dungeon. The dungeon can feel like hell and my wife and I have even talked about putting a sign over the entrace reading "Abandon hope all ye who enter here" (from Dante's Inferno). Anyway, enough with the rambling and nonsense talk. This was a good workout and my knee gave me no problems on the heavier sets. I find it odd that my warmup sets hurt my left knee and not the heavier the working sets.

 

[Anabolic Beast]

Monday's Diet - 06/10/2011

5:30 AM
2 Packs Instant Grits
6 Whole Eggs
Cup of Coffee with 1 tbsp LBA's

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

6:00 AM
2nd cup of coffee with 1 tbsp LBA's

8:30 AM
Protein Drink - 10 oz Liquid Egg Whites, 1 scoop cold filtered whey isolate, 1 tbsp sugar free chocolate milk mix.

10:30 AM
3 tbsp of LBA's mixed in Crystal Light Margarita Drink Mix


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

1:00 PM
8 oz Grilled Flank Steak
4 5/8 oz sweet potatoe w/splenda & cinnamon

3:30 PM
Protein Drink - 10 oz Liquid Egg Whites, 1 scoop cold filtered whey isolate, 1 tbsp sugar free chocolate milk mix.

6:30 PM
Egg Burrito's - 6 whole eggs, salsa, cheese, flour tortilla

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

10:30 PM
Protein Smoothie - 8 oz Liquid Egg Whites, 4 oz 2% milk, 1 scoop cold filtered whey isolate, 6 whole frozen strawberries.

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

 

[Anabolic Beast]

Monday - 06/13/2011

4:30 AM Fasted Cardio - 35 min on Treadmill @ 3.4 mph

Workout #1

Warmup:

Mobility/Stretching


Workout (10:45 - 11:50 AM)

Smith Machine Calf Raise
135lbs X 10
225lbs X 10
315lbs X 10
405lbs X 10
425lbs X 9

Rack Pullups
BW X 12
+30lbs Chain X 12
+60lbs Chain X 9
BW X 15

Reverse Grip EZ Bar Row
125lbs X 10
175lbs X 10
225lbs X 10
245lbs X 8
215lbs X 11

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

Standing DB Curl
25lbs X 12
30lbs X 12
35lbs X 10

Music: Rammstein - YouTube - ‪Rammstein - Du hast‬‏


Comments: Hurt my back on the last set of the Smith Machine Calf Raise! :angry: On the 9th rep as I was coming up I hitched my knees a little to get past the mid-point. When I did the Smith Machine rocked from side to side and I immediately felt it in my mid back. I hung from a chinning bar and felt a couple of vertabrae pop. All I could think about is that I might have ruptured and herniated some disks. Even though I was in pain, I decided to continue with the workout. I told myself that I'd stop if the pain increased and not do anything that hurt. The rack pullups felt good and on the 2nd set with the 30 lb chain across my lap I felt a couple more vertabrae pop. Stopped the workout after the 3rd set of standing DB curls because I felt those to much in my back.


Workout #2

Warmup:

Mobility/Stretching
External Rotation with rubber tube - 50 X 50
Internal Rotation with rubber tube - 60 X 60


Workout (7:05 - 8:20 PM)

15^ Decline Bench
Bar X 25
135lbs X 15
185lbs X 12
205lbs X 12
225lbs X 10
245lbs X 6

30^ Dumbell Incline Bench
40lbs X 15
55lbs X 15
70lbs X 12
85lbs X 10

Barbell Bench Press
135lbs X 20
155lbs X 20

Lying DB Extension
30lbs X 12
35lbs X 10
40lbs X 9
30lbs X 13

Tricep Bench Cable Extensions
130lbs X 15
140lbs X 15
150lbs X 14

DB Kickback
25lbs - 12 X 12

Standing DB Curl
25lbs X 12
30lbs X 12
35lbs X 12
40lbs X 8

EZ Bar Reverse Curls
65lbs - 12 X 12 X 12

Music: Napalm Death - YouTube - ‪NAPALM DEATH - Silence Is Deafening (OFFICIAL VIDEO)‬‏

Comments: After hurting my back this morning I took 2 aleve tablets and then did some foam rolling which helped some. Then I pretty much stayed in bed until my wife got home around 3:00 pm. She massaged my back a little then I got up and did more foam rolling. Popped a few more vertabrae which made my back feel better. After foam rolling I took 1000mg of ibuprofen. Durring the workout, I had trouble getting on and off the decline bench, but that was it. By the end of the workout my back really wasn't bothering me, but I knew I'd feel it the next day so I took a muscle relaxer before going to bed. Right now I'm not sure how bad my back is hurt, I guess time will tell if this is going to mess up my training.

 

[AllTheWay]

sucks about the back! i hate back pain and do everything i can to avoid it. la familia is very predisposed to back issues. only my youngest sister and i have yet to go under the knife for repair. i hope that it keeps getting better! keep up with the muscle relaxors and NSAIDS.

 

[Anabolic Beast]

Monday's Diet - 06/10/2011

1:50 AM
1 cartoon Premier High Protein Shake

5:30 AM
2 Packs Instant Grits
6 Whole Eggs
Cup of Coffee with 1 tbsp LBA's

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

6:00 AM
2nd cup of coffee with 1 tbsp LBA's

8:30 AM
Protein Smoothie - 8 oz Liquid Egg Whites, 4 oz 2% milk, 1 scoop cold filtered whey isolate, 2 fozen orange concentrate, 4 frozen strawberries

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

12:30 PM
2 Grilled Salmon Burger Patties on a Bun with 1 slice Guda Cheese, 1 tbsp Mayo, 1 tbsp Deli Mustard, 1 tbsp ketchup

Supplements - 2 Juice Plus Vineyard Blend, 1 Animal Pak, 2 aleve tablets

3:30 PM
Protein Smoothie - 8 oz Liquid Egg Whites, 4 oz 2% milk, 1 scoop cold filtered whey isolate, 2 fozen orange concentrate, 4 frozen strawberries

5:30 PM
Lo-Carb Monster Drink, 1000mg Ibuprofren

6:30 PM
1 Cliff Bar

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

9:00 PM
5.5 oz Broiled Fish
1 cup Green Beans

Supplements - 2 Juice Plus Garden Blend, 1000 mg Garlic, 750 mg Niacin, 3000 mg Fish Oil, 1 Baby Aspirin, 1 muscle relaxer

 

[AllTheWay]

instant grits kind of make me want to gag

 

[Anabolic Beast]

sucks about the back! i hate back pain and do everything i can to avoid it. la familia is very predisposed to back issues. only my youngest sister and i have yet to go under the knife for repair. i hope that it keeps getting better! keep up with the muscle relaxors and NSAIDS.

Thanks ATW, I haven't taken any muscle relaxers since getting up this morning. I really hate the way they make me feel. I was very sore this morning when I got out of bed. Decided to stay home today and have taken 2 very hot baths with epson salt to loosen my back up. I've also been doing some foam rolling and hung from a chinning bar with a 50lb dumbbell hanging from a dipping belt to put some traction on my back. I've been debating on skipping tomorrows workout.

 

[Anabolic Beast]

instant grits kind of make me want to gag

LOL, I'm a pure bred southern boy. I was raised on grits in the mornings.

 

[AllTheWay]

Thanks ATW, I haven't taken any muscle relaxers since getting up this morning. I really hate the way they make me feel. I was very sore this morning when I got out of bed. Decided to stay home today and have taken 2 very hot baths with epson salt to loosen my back up. I've also been doing some foam rolling and hung from a chinning bar with a 50lb dumbbell hanging from a dipping belt to put some traction on my back. I've been debating on skipping tomorrows workout.

this doesnt sound very good. glad you stayed home. maybe there are a few smart ones out there

i only take my muscle relaxors at night for the same reason. if my back is sore i will double up on them and i always take them with 800mg of ibuprofen as well.

 

[Anabolic Beast]

Friday– 06/17/2011

5:00 AM Fasted Cardio - 30 min on Treadmill @ 3.4 mph

Workout #1

Warmup:

Mobility/Stretching


Workout (7:30 - 8:15 AM)

Nautilus Pullover
120lbs X 12
130lbs X 12
140lbs X 12
150lbs X 9

Rack Pulls – Bar 2" Below Knees
135lbs X 8
225lbs X 8
315lbs X 8
405lbs X 8
405lbs X 8

Slow Negative Only Chins
BW X 5
BW X 5

Music: Amon Amarth - YouTube - ‪Amon Amarth - Fate of Norns HQ‬‏

Comments: My back is still sore from when I hurt it last Monday. I'd say I was at about 85% going into this workout. On the bright side, I don't think I've herniated any disks. The workout went OK, but in hindsight I should not have done that last set of Rack Pulls because I felt it too much in the injured area. I also changed things up and did negative only chins before calling it a day.


Workout #2

Warmup:

Mobility/Stretching

External Rotation with Rubber Tube
50 X 50

Internal Rotation with Rubber Tube
60 X 60

Workout (7:45 - 9:15 PM)

DB Bench
40lbs X 20
55lbs X 20
70lbs X 12
85lbs X 12
100lbs X 9

DB Flyes
20lbs X 12
30lbs X 12
40lbs X 12
50lbs X 12 + 15 sec static stretch

EZ Bar Close Grip Bench
125lbs X 12
165lbs X 12
195lbs X 9
175lbs X 12

Nautilus Tricep
90lbs X 12
110lbs X 12
130lbs X 10
110lbs X 12

Nautilus Bicep
70lbs X 12
90lbs X 12
110lbs X 12
90lbs X 12

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


Music : American Head Charge - YouTube - ‪American Head Charge - Just So You Know‬‏


Comments: I'm beginning to develop some inflammation in my right shoulder. It's starting to affect my pressing movements. Even so, I still improved on my numbers this workout and in the end that's all that counts. Diet was off yesterday and today, I didn't eat nearly as much as I should have. Since my diet sucked, I'm not posting it so it didn't happen.

 

[Anabolic Beast]

I've been real busy lately and haven't had much time to post. On a positive note, I've been in the gym training and my workouts have been going good. My back is feeling much better since I injured it a month ago, not 100% yet but almost there. On the downside, the inflamation in my shoulder that I mentioned in my last post is still bothering me. Last week I started icing it several times a day along with taking NSAID's and doing rehab work and that has helped. Here's this weeks training.

Monday - 07/11/2011

4:30 AM Fasted Cardio - 20 min on Treadmill @ 3.2 mph @ 2 inclined

Workout #1

Warmup:

Mobility/Stretching


Workout (10:35 - 11:45 AM)

Rack Pullups
BW X 12
+30lbs Chain X 12
+60lbs Chain X 10
BW X 20

Reverse Grip EZ Bar Row
175lbs X 10
215lbs X 10
265lbs X 6
265lbs X 6
195lbs X 15

Seated Cable Row
160lbs X 12
190lbs X 12
220lbs X 12

Standing DB Curl
25lbs X 12
30lbs X 12
35lbs X 12
40lbs X 10

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

Music: Lamb of God - ‪Lamb of God - Redneck‬‏ - YouTube


Workout #2

Warmup:

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


Workout (7:25 - 9:00 PM)

15^ Decline Bench
Bar X 25
115lbs X 12
135lbs X 12
185lbs X 12
205lbs X 8
225lbs X 8
265lbs X 6

30^ Dumbell Incline Bench
40lbs X 20
55lbs X 15
70lbs X 10
85lbs X 4 (shoulder killing me)
55lbs - 15 X 10 X 9 (slow tempo w/30 sec between sets)

Lying DB Extension
30lbs X 12
35lbs X 10
40lbs X 8
30lbs X 12

Tricep Bench Cable Extensions
130lbs X 15
150lbs X 15
170lbs X 11

DB Kickback
15lbs X 12
20lbs X 12
25lbs X 12 + 5 (17) RP

Standing DB Curl
15lbs X 15
20lbs X 15
25lbs X 15
30lbs X 15

EZ Bar Reverse Curls
35lbs - 12 X 12 X 12

Music: Behemoth - ‪Behemoth- Sculpting The Throne Ov Seth‬‏ - YouTube

***********************************
Wednesday - 07/13/2011

4:30 AM Fasted Cardio - 35 min on Treadmill @ 3.2 mph @ 2 inclined


Workout # 1

Warmup:

Mobility/Stretching

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

Workout (9:10 - 10:10 AM)

EZ Bar Front Raise
35lbs X 15
55lbs X 15
75lbs X 12
95lbs X 8

DB Side Lateral
20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 12 + 8 burns

DB Rear Lateral
20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 12

Seated Smith Press
95lbs X 12
115lbs X 12
135lbs X 12
155lbs X 5 + 135lbs X 5 + 115lbs X 5 + 95lbs X 5 (drop set)

45^ Incline DB Shrug
55lbs X 15
75lbs X 15

Seated Calf Raise
100lbs X 15
150lbs X 15
200lbs X 12
150lbs X 15

Music: Molly Hatchet - ‪Molly Hatchet- Flirtin' With Disaster‬‏ - YouTube


Workout # 2

Warmup:

Mobility/Stretching

Two Hand KB Swing
24kg X 12
32kg X 12

Hanging Leg Raise
25 reps (Abs started cramping after this set)

Workout (7:20 - 9:00 PM)

Leg Extension
100lbs X 15
130lbs X 15
160lbs X 15

Buffalo Bar Box Squat (Depth Below Parallel)
Bar X 10
140lbs X 10
230lbs X 10
280lbs X 5
320lbs X 5
370lbs X 5
320lbs X 8

Lying Leg Curl
70lbs X 12
90lbs X 12
110lbs X 10

Reverse Hyper
290lbs X 12
340lbs X 12

Music: Soulfly - ‪Soulfly - Eye for an Eye‬‏ - YouTube