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A

Anabolic Beast

VIP Member
Nov 16, 2010
345
120
#25
Evening Workout
Wednesday, August 19, 2020 at 7:04 PM

Crunch
Set 1: 30 reps
Set 2: 25 reps
Set 3: 25 reps

Overhead Squat (Barbell)
Set 1: 45 lb × 10
Set 2: 65 lb × 10
Set 3: 95 lb × 4
Set 4: 95 lb × 9

Sissy Squat
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Push Up
Set 1: 30 reps
Set 2: 25 reps
Set 3: 20 reps
Set 4: 18 reps


https://strong.app.link/rv82Nm6M58
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
345
120
#26
Wife and I worked out at a commercial gym on Monday. I did not record the workout but it was upper body using Hammerstrength and other machines.

Wednesday’s workout was back in our home gym.

Evening Workout
Wednesday, August 26, 2020 at 6:08 PM

Crunch
Set 1: 35 reps
Set 2: 35 reps
Set 3: 35 reps

Glute Ham Raise (Poor Man)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Notes: Light band assisted

Leg Extension (Machine)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10

Leg Press (Atlantis 45^)
Set 1: 270 lb × 20
Set 2: 360 lb × 20
Set 3: 450 lb × 20

Front Squat (Barbell)
Set 1: 135 lb × 6
Set 2: 135 lb × 6
Set 3: 135 lb × 6


https://strong.app.link/6LcDFIFDi9
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
345
120
#27
Week 1 - Training Cycle 1

Evening Workout
Monday, September 14, 2020 at 7:01 PM

Seated Sit-up
Set 1: 40 reps
Set 2: 40 reps
Set 3: 40 reps

Bench Press (Barbell)
Set 1: 125 lb + Mini Band × 8
Set 2: 135 lb + Mini Band × 8
Set 3: 185 lb + Mini Band × 8
Set 4: 205 lb + Mini Band × 3
Set 5: 205 lb + Mini Band × 3
Set 6: 205 lb + Mini Band × 3


Close Grip Bench Press
Set 1: 135 lb × 10
Set 2: 185 lb × 10
Set 3: 185 lb × 8

Bent Over Row (Barbell)
Set 1: 135 lb × 8
Set 2: 185 lb × 8
Set 3: 225 lb × 8
Set 4: 275 lb × 3
Set 5: 295 lb × 3

Lat Pulldown (Front)
Set 1: 130 lb × 12
Set 2: 150 lb × 12
Set 3: 170 lb × 10

Seated Overhead Press (Barbell)
Set 1: 65 lb × 12
Set 2: 95 lb × 8
Set 3: 95 lb × 8

Push Press
Set 1: 115 lb × 5
Set 2: 115 lb × 5
Set 3: 115 lb × 5

Tricep Extension (Seated One Arm DB)
Set 1: 20 lb × 15
Set 2: 30 lb × 15
Set 3: 40 lb × 6

Hammer Curl (Dumbbell)
Set 1: 15 lb × 12
Set 2: 25 lb × 12
Set 3: 35 lb × 10
Set 4: 35 lb × 10





Evening Workout
Wednesday, September 16, 2020 at 6:38 PM

Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 18 reps

Nautilus Lying Leg Curl
Set 1: 70 lb × 12
Set 2: 80 lb × 12
Set 3: 90 lb × 12
Set 4: 100 lb × 8

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 120 lb × 20
Set 3: 140 lb × 20

Box Squat (Safety Squat Bar)
Set 1: 145 lb × 8
Set 2: 195 lb × 8
Set 3: 235 lb × 8
Set 4: 285 lb × 3





Evening Workout
Friday, September 18, 2020 at 7:21 PM

Kneeling Cable Crunch
Set 1: 100 lb × 100
Set 2: 110 lb × 100
Set 3: 120 lb × 100

30^ Incline Bench Press
Set 1: 115 lb × 12
Set 2: 135 lb × 12
Set 3: 155 lb × 8
Set 4: 185 lb × 8
Set 5: 185 lb × 8
Set 6: 185 lb × 8

Chest Fly (Lying Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12

Bent Over Row (Reversed Gripped EZ-Bar)
Set 1: 125 lb × 10
Set 2: 175 lb × 10
Set 3: 195 lb × 10

Seated Cable Row (Medium Width Grip)
Set 1: 170 lb × 10
Set 2: 190 lb × 10
Set 3: 210 lb × 8

Nautilus Side Lateral
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 10

Nautilus Shoulder Press
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 10

Note: Nautilus Exercises done as a superset

Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 7 reps

Tricep Extension (Lying EZ-Bar)
Set 1: 75 lb × 10
Set 2: 85 lb × 10
Set 3: 85 lb × 10

Preacher Curl (Standing EZ-Barbell)
Set 1: 40 lb × 15
Set 2: 50 lb × 15
Set 3: 65 lb × 12
Set 4: 50 lb × 15

Bicep Curl (DB Concentration)
Set 1: 12.5 lb × 12
Set 2: 15 lb × 12
Set 3: 20 lb × 12
 
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A

Anabolic Beast

VIP Member
Nov 16, 2010
345
120
#28
Week 2 - Training Cycle 2

Afternoon Workout
Monday, September 21, 2020 at 3:09 PM


Seated Sit-up
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps

Standing Leg Curl
Set 1: 55 lb × 12
Set 2: 65 lb × 12
Set 3: 75 lb × 12
Set 4: 85 lb × 12

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 120 lb × 20
Set 3: 140 lb × 20

Leg Press (Nebula 35^)
Set 1: 200 lb × 12
Set 2: 400 lb × 12
Set 3: 600 lb × 12
Set 4: 800 lb × 12
Set 5: 600 lb × 25

Nebula Hack Squat
Set 1: 90 lb × 12
Set 2: 90 lb × 12
Set 3: 90 lb × 12




Midday Workout
Wednesday, September 23, 2020 at 12:56 PM


Russian Twist
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15

Bench Press (Shoulder Saver Pad)
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 185 lb × 8
Set 4: 225 lb × 8
Set 5: 275 lb × 5
Set 6: 295 lb × 3
Set 7: 295 lb × 3
Set 8: 295 lb × 3
Set 9: 295 lb × 3
Set 10: 295 lb × 3

Close Grip Bench Press (Shoulder Saver)
Set 1: 205 lb × 8
Set 2: 205 lb × 8
Set 3: 205 lb × 10

Notes: On the last set I did 6 reps + 2 reps + 2 reps for 10 reps in a rest pause set.

Box Pulls
Set 1: 135 lb × 8
Set 2: 225 lb × 6
Set 3: 315 lb × 6
Set 4: 405 lb × 6
Set 5: 405 lb × 6
Set 6: 425 lb × 3
Set 7: 425 lb × 3
Set 8: 425 lb × 3

Rack Chins
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Side Lateral (Dumbbell)
Set 1: 15 lb × 12
Set 2: 20 lb × 12
Set 3: 25 lb × 12

Rear Lateral (Bent Over DB)
Set 1: 15 lb × 12
Set 2: 20 lb × 12
Set 3: 25 lb × 10

Press (Seated Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Set 3: 35 lb × 10

Tricep Pushdown
Set 1: 120 lb × 20
Set 2: 150 lb × 20
Set 3: 170 lb × 15

Incline DB Curl
Set 1: 15 lb × 15
Set 2: 25 lb × 12
Set 3: 35 lb × 8

Bicep Curl (Cable)
Set 1: 60 lb × 12
Set 2: 70 lb × 12
Set 3: 80 lb × 10




Evening Workout
Friday, September 25, 2020 at 6:35 PM


Nordic Leg Curls (aka Poor Man Glute Ham Raise)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 120 lb × 20
Set 3: 140 lb × 20
Set 4: 160 lb × 20

Front Squat (Barbell)
Set 1: 135 lb × 6
Set 2: 185 lb × 6
Set 3: 225 lb × 6
Set 4: 275 lb × 2
Set 5: 275 lb × 2
Set 6: 275 lb × 2
Set 7: 155 lb × 15

Sissy Squat (These ain't for no mother f*cking sissies)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
 
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A

Anabolic Beast

VIP Member
Nov 16, 2010
345
120
#29
I've been dealing with pain in my left foot for a few months now. The pain gets so bad at times that I can barely walk and has led to walking irregularly and the development of pain in my left knee . I went to see an orthopedic doctor a little over a month ago and was told it was Plantar Fasciitis which I pretty much was already sure it was. The physician told me to stretch my foot which I'd already been doing pretty religiously several times a day. I didn't see much improvement so I decided to go ahead and see a podiatrist this past Thursday. The doctor told me that I have severe chronic plantar fasciitis and gave me cortisone injections in my foot. He also strongly recommended physical therapy to include ultrasound and dry needling so next week I gotta go back to rehab, oh no, no, no.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
345
120
#30
Week 3 - Training Cycle 1


Monday, September 28, 2020 at 6:34 PM

Bench Press (Barbell)
Set 1: 135 lb + mini-bands × 8
Set 2: 135 lb + mini-bands × 8
Set 3: 185 lb + mini-bands × 8
Set 4: 205 lb + mini-bands × 5
Set 5: 205 lb + mini-bands × 5
Set 6: 205 lb + mini-bands × 5
Set 7: 205 lb + mini-bands × 5
Set 8: 205 lb + mini-bands × 5

Close Grip Bench Press
Set 1: 155 lb + mini-bands × 4
Set 2: 155 lb + mini-bands × 6
Set 3: 155 lb + mini-bands × 4
Set 4: 135 lb + mini-bands × 7

Bent Over Row (Barbell)
Set 1: 135 lb × 8
Set 2: 185 lb × 8
Set 3: 225 lb × 8
Set 4: 275 lb × 6
Set 5: 295 lb × 5
Set 6: 295 lb × 5

Lat Pulldown (Front)
Set 1: 130 lb × 12
Set 2: 150 lb × 12
Set 3: 170 lb × 12

Rear Lateral (One Arm Lying On Side)
Set 1: 12.5 lb × 10
Set 2: 12.5 lb × 10
Set 3: 12.5 lb × 10

Side Lateral (One Arm Cable Behind Back)
Set 1: 20 lb × 12
Set 2: 25 lb × 12
Set 3: 30 lb × 10

Nautilus Triceps Machine
Set 1: 70 lb × 15
Set 2: 90 lb × 15
Set 3: 110 lb × 12

Nautilus Bicep Machine
Set 1: 60 lb × 15
Set 2: 70 lb × 12
Set 3: 80 lb × 8

Hammer Curl (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10



Wednesday, September 30, 2020 at 4:46 PM

Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Nautilus Lying Leg Curl
Set 1: 70 lb × 12
Set 2: 80 lb × 12
Set 3: 90 lb × 12
Set 4: 100 lb × 12
Set 5: 110 lb × 10

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 120 lb × 20
Set 3: 140 lb × 20
Set 4: 160 lb × 20

Box Squat (Safety Squat Bar)
Set 1: 145 lb × 8
Set 2: 195 lb × 8
Set 3: 235 lb × 8
Set 4: 285 lb × 5
Set 5: 325 lb × 3
Set 6: 325 lb × 2



Friday, October 2, 2020 at 7:22 PM

Kneeling Cable Crunch
Set 1: 100 lb × 100
Set 2: 120 lb × 100
Set 3: 140 lb × 100

30^ Incline Bench Press
Set 1: 115 lb × 12
Set 2: 135 lb × 12
Set 3: 155 lb × 12
Set 4: 185 lb × 10
Set 5: 205 lb × 6
Set 6: 205 lb × 6

Chest Fly (Lying Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15

Bent Over Row (Reversed Gripped EZ-Bar)
Set 1: 125 lb × 10
Set 2: 175 lb × 10
Set 3: 215 lb × 10
Set 4: 265 lb × 6

High Pulley Row (One Arm)
Set 1: 60 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12

Nautilus Side Lateral
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 12

Nautilus Shoulder Press
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 12

Note: Nautilus shoulder exercises were done as a superset

Dip
Set 1: 10 reps
Set 2: 9 reps
Set 3: 7 reps

Tricep Extension (Lying EZ-Bar)
Set 1: 75 lb × 12
Set 2: 75 lb × 12
Set 3: 75 lb × 12

Preacher Curl (One Arm Dumbbell)
Set 1: 20 lb × 15
Set 2: 30 lb × 12
Set 3: 40 lb × 6

Bicep Curl (DB Concentration)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
 
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A

Anabolic Beast

VIP Member
Nov 16, 2010
345
120
#31
Had my third Physical Therapy session today and this shit is intense. The therapist has been doing dry needling on my calf and the bottom of my foot. And yes having needles stuck into the bottom of your feet is as unpleasant as it sounds. These sessions are more like torture sessions and my therapist actually asked me before starting today if I was ready for my "torture session". The session on Thursday and the session today the therapist ended the needling therapy by sticking a needle in my calf and one in the bottom of my foot then hooking electrodes to the needles sending an electric current thru them and leaving them in for about 10 minutes before unhooking the electrodes and removing the needles. This shit hurts like hell but I have noticed marked improvement in my foot since starting this therapy.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
345
120
#32
Week 4 - Training Cycle 2

Evening Workout
Monday, October 5, 2020 at 7:10 PM


Hanging Leg Raise (Ab Straps)
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Standing Calf Raise (Machine)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10

Notes: Each rep lowered with a slow 10 second cadence with a pause at the bottom to accentuate the stretch.

Standing Leg Curl
Set 1: 55 lb × 12
Set 2: 65 lb × 12
Set 3: 75 lb × 12
Set 4: 85 lb × 12
Set 5: 95 lb × 12

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 130 lb × 20
Set 3: 160 lb × 20

Leg Press (Atlantis 45^)
Set 1: 360 lb × 12
Set 2: 450 lb × 12
Set 3: 630 lb × 12
Set 4: 810 lb × 12
Set 5: 630 lb × 25

Hack Squat (Nebula 35^)
Set 1: 180 lb × 12
Set 2: 270 lb × 12
Set 3: 360 lb × 6



Evening Workout
Wednesday, October 7, 2020 at 6:58 PM


Russian Twist
Set 1: 25 lb × 25
Set 2: 25 lb × 25
Set 3: 25 lb × 25

Bench Press (Shoulder Saver Pad)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 8
Set 4: 225 lb × 8
Set 5: 275 lb × 3
Set 6: 275 lb × 5
Set 7: 295 lb × 3
Set 8: 295 lb × 3

Close Grip Bench Press (Shoulder Saver)
Set 1: 225 lb × 8
Set 2: 225 lb × 8
Set 3: 225 lb × 8

Box Pulls
Set 1: 135 lb × 6
Set 2: 225 lb × 6
Set 3: 315 lb × 6
Set 4: 405 lb × 4

Tricep Pushdown
Set 1: 120 lb × 20
Set 2: 150 lb × 20
Set 3: 180 lb × 15

Incline DB Curl
Set 1: 20 lb × 12
Set 2: 30 lb × 12
Set 3: 40 lb × 6

I felt really sore in my shoulders and back going into this workout. Just felt off and weak and was having a shitty workout so I called it on the pulls and did some arms for fluff.



Evening Workout
Friday, October 9, 2020 at 7:11 PM


Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

Glute Ham Raise (Nordic Leg Curl)
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 130 lb × 20
Set 3: 160 lb × 20

Front Squat (Barbell)
Set 1: 135 lb × 6
Set 2: 185 lb × 6
Set 3: 225 lb × 1

Still feeling off and called it on the Front Squats. Not worth risking injury.
 
Last edited:
A

Anabolic Beast

VIP Member
Nov 16, 2010
345
120
#33
Went to physical therapy this morning and had another dry needling and electroshock torture session. Some of the electro induced contractions were so intense that they caused my toes to curl and calf muscle to knot up painfully tight.

Week 5 - Training Cycle 1

Evening Workout
Monday, October 12, 2020 at 7:40 PM

Standing Calf Raise (Machine)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10

Notes: Each rep lower slowly at a 10 second count with a 2-second pause at bottom.


Seated Sit-up
Set 1: 60 reps
Set 2: 60 reps
Set 3: 50 reps

Bench Press (Barbell)
Set 1: 135 lb + mini-bands × 8
Set 2: 135 lb + mini-bands × 8
Set 3: 185 lb + mini-bands × 8
Set 4: 225 lb + mini-bands × 3
Set 5: 225 lb + mini-bands × 3
Set 6: 225 lb + mini-bands × 3

Close Grip Bench Press
Set 1: 185 lb × 10
Set 2: 205 lb × 10
Set 3: 205 lb × 10

Bent Over Row (Barbell)
Set 1: 135 lb × 8
Set 2: 225 lb × 8
Set 3: 275 lb × 8
Set 4: 315 lb × 5

Lat Pulldown (Front)
Set 1: 140 lb × 12
Set 2: 160 lb × 12
Set 3: 180 lb × 10

Rear Lateral (One Arm Lying On Side)
Set 1: 15 lb × 15
Set 2: 15 lb × 12
Set 3: 15 lb × 10

Side Lateral (One Arm Dumbbell)
Set 1: 15 lb × 12
Set 2: 20 lb × 12
Set 3: 25 lb × 12

Nautilus Triceps Machine
Set 1: 90 lb × 15
Set 2: 110 lb × 15
Set 3: 130 lb × 7

Nautilus Bicep Machine
Set 1: 70 lb × 15
Set 2: 80 lb × 15
Set 3: 90 lb × 9
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
345
120
#34
Week 5 - Training Cycle 1

Evening Workout
Wednesday, October 14, 2020 at 7:11 PM

Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Standing Calf Raise (Nautilus Multi-Purpose)
Set 1: 100 lb × 12
Set 2: 120 lb × 12
Set 3: 140 lb × 12

Notes: Each rep lowered very slowly

Nautilus Lying Leg Curl
Set 1: 70 lb × 12
Set 2: 90 lb × 12
Set 3: 110 lb × 12
Set 4: 130 lb × 6 + 6 partial burn reps

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 130 lb × 20
Set 3: 160 lb × 20

Box Squat (Safety Squat Bar)
Set 1: 145 lb × 8
Set 2: 195 lb × 6
Set 3: 235 lb × 6
Set 4: 285 lb × 6
Set 5: 325 lb × 5
Set 6: 285 lb × 6


Went walking with my wife yesterday evening on a local greenway trail. We walked between three to four miles and I had no problem with foot pain while walking. This morning when I got out of bed, my foot was a little sore but not as bad as it used to get after going walking. I guess the physical therapy is working. I have another session tomorrow morning.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
345
120
#35
Physical therapy (torture session) yesterday was intense. As in past sessions the therapist dry needled my calf and foot then left a needle in my calf and the bottom of my heel and hooked electrodes to them. Yesterday after about 5 minutes into the shock therapy she comes back and says she’s going to turn it up more and leaves it there for at least another 5 minutes. Afterwards for the rest of the day it felt like electric shocks where shooting through the bottom of my heel.


Week 5 - Training Cycle 1

Evening Workout
Friday, October 16, 2020 at 7:16 PM

Kneeling Cable Crunch
Set 1: 120 lb × 100
Set 2: 140 lb × 100
Set 3: 160 lb × 60

30^ Incline Bench Press
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 155 lb × 10
Set 4: 185 lb × 10
Set 5: 205 lb × 8
Set 6: 225 lb × 6
Set 7: 225 lb × 6

Chest Fly (Lying Dumbbell)
Set 1: 20 lb × 15
Set 2: 25 lb × 15
Set 3: 30 lb × 15

Bent Over Row (Reversed Gripped EZ-Bar)
Set 1: 125 lb × 10
Set 2: 175 lb × 10
Set 3: 215 lb × 10
Set 4: 265 lb × 8

Lat Pulldown (Close Grip)
Set 1: 120 lb × 15
Set 2: 150 lb × 12
Set 3: 180 lb × 8

Nautilus Side Lateral
Set 1: 70 lb × 15
Set 2: 90 lb × 15
Set 3: 110 lb × 15

Nautilus Shoulder Press
Set 1: 70 lb × 15
Set 2: 90 lb × 15
Set 3: 115 lb × 15

Note: Above Nautilus shoulder exercises were done as a super set.

Dip
Set 1: 12 reps
Set 2: 12 reps
Set 3: 10 reps

Tricep Extension (Lying EZ-Bar)
Set 1: 85 lb × 12
Set 2: 105 lb × 8
Set 3: 105 lb × 8

Preacher Curl (One Arm Dumbbell)
Set 1: 20 lb × 15
Set 2: 30 lb × 12
Set 3: 40 lb × 7

Bicep Curl (DB Concentration)
Set 1: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15
 
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