445 replies to this topic

[Alcatraz1662]

still having back problems eh, AB? try taurine yet? shitty deal...hope it gets better. just checking in on ya, lifts looking good.

~Alc

[Anabolic Beast]

Thanks Alc,

Haven't tried the taurine yet. Back is still tight, didn't help that I worked this weekend cleaning out my garage. Moved over 8K lbs of weights (complete set of hex dumbells up to 110lbs and olympic plates), an Atlantis commercial leg press, a nautilus pullover, nautilus tricep and nautilus bicep machines, a Chest supported leverage row, and a body solid leg press from the garage to the driveway and then back into the garage. Also layed 2,100 lbs of rubber mats in the garage for flooring. I'm whipped today.

[Anabolic Beast]

Monday - 01/28/2008 (Back & Biceps)

Crunches
50 X 35

Band Twist
Red Tube - 50 X 50

Pulldown
150lbs X 12
170lbs X 12
190lbs X 10
210lbs X 10

One Arm D.B. Row
110lbs X 8
110lbs X 8
130lbs X 8

Standing D.B. Curl
30lbs X 12
35lbs X 12

Standing Cable Curl
140lbs X 10
160lbs X 5

Comments: Very sore and tired tonight. Over the weekend, I cleaned out my garage moving all the weights, dumbells, and exercise machines into my driveway. I then pulled up the rubber mats that I had laid on the garage floor and relaid them in a different configuration. I then put all the weights, dumbells, and machines back in the garage. On top of all this, I think I may be coming down with something as I'm not feeling very well and my throat is very sore.

[Anabolic Beast]

Thursday - 01/31/2008 (Legs)

Leg Raise
15X15X15

Standing Leg Curl
65lbs X 15
75lbs X 12
85lbs X 10
95lbs X 8

Leg Extensions (One Leg at a time)
30lbs X 25
40lbs X 20
50lbs X 15

Front Squats
135lbs X 8
225lbs X 8
275lbs X 5
295lbs X 5

Leg Press
450lbs X 10
540lbs X 10
720lbs X 10

Calf Press
450lbs X 15
540lbs X 15
630lbs X 10

Comments: Good workout tonight. I'm feeling much better today though still not 100%, but I seem to be getting over the cold I came down with a couple of days ago.

[Anabolic Beast]

Friday - 02/01/2008 (Shoulders, Triceps, & Biceps)

Kneeling Cable Tuck
120lbs X 50
130lbs X 50
140lbs X 50

K.B. Halo
16kg X 30 (15 clockwise followed by 15 counterclockwise)
16kg X 30 (15 clockwise followed by 15 counterclockwise)

Outer Rotation
Red Tube - 2 sets of 30

Inner Rotation
Red Tube - 2 sets of 30

Seated DB Press
45lbs X 15
55lbs X 12
70lbs X 11

Front Plate Raise
45lbs X 10
45lbs X 10
45lbs X 10

Seated Rear Lateral
30lbs X 12
35lbs X 12
40lbs X 10

Nautilus Tricep
110lbs X 15
120lbs X 12
130lbs X 10

Pushdown
110lbs X 15
130lbs X 12
150lbs X 12
180lbs X 12

Staight Barbell Curl
65lbs X 12
85lbs X 12
105lbs X 8 (Right elbow started to hurt on these)

DB Curl
30lbs X 10
35lbs X 9

DB Shrug
80lbs X 12
90lbs X 12
100lbs X 12

Comments: Still trying to get over my cold so again I wasn't feeling 100% tonight. Also had a stressful day today. My wife went in for surgery this morning to have Ensure birthcontrol implants placed in her tubes. After the procedure, my wife is laying on the recovery table in pain when the doctor comes in and tells us that they could not place the implants. She went through all that for nothing!

[Alcatraz1662]

Friday - 02/01/2008 (Shoulders, Triceps, & Biceps)

Kneeling Cable Tuck
120lbs X 50
130lbs X 50
140lbs X 50

K.B. Halo
16kg X 30 (15 clockwise followed by 15 counterclockwise)
16kg X 30 (15 clockwise followed by 15 counterclockwise)

Outer Rotation
Red Tube - 2 sets of 30

Inner Rotation
Red Tube - 2 sets of 30

Seated DB Press
45lbs X 15
55lbs X 12
70lbs X 11

Front Plate Raise
45lbs X 10
45lbs X 10
45lbs X 10

Seated Rear Lateral
30lbs X 12
35lbs X 12
40lbs X 10

Nautilus Tricep
110lbs X 15
120lbs X 12
130lbs X 10

Pushdown
110lbs X 15
130lbs X 12
150lbs X 12
180lbs X 12

Staight Barbell Curl
65lbs X 12
85lbs X 12
105lbs X 8 (Right elbow started to hurt on these)

DB Curl
30lbs X 10
35lbs X 9

DB Shrug
80lbs X 12
90lbs X 12
100lbs X 12

Comments: Still trying to get over my cold so again I wasn't feeling 100% tonight. Also had a stressful day today. My wife went in for surgery this morning to have Ensure birthcontrol implants placed in her tubes. After the procedure, my wife is laying on the recovery table in pain when the doctor comes in and tells us that they could not place the implants. She went through all that for nothing!

wow....that's a shitty deal man! my cousin's wife had the procedure done and it couldn't be done either.....so now they're contemplating having him get the snip.......fuck that. hope she gets better, good luck,

[mad_dawg]

Your logs looking great. Keep up the hard work. Hope the Mrs. is feeling better.

Peace,
Mad_dawg

[Anabolic Beast]

Thanks Alc and Mad Dawg, the wife is feeling much better. The day of the procedure, after we got home she went straight to bed and slept all day. I finally made her get up around 5:00 pm and eat some soup and a sandwich I'd made her because she hadn't eaten since dinner the day before. After eating she went right back to bed and slept until the following day. She was sore for a couple of days, but seems to be over it now. Don't know what our next step will be from here.


Monday - 02/04/2008 (Calves, Back & Biceps)

Versa Ball Situp
40 reps X 40 reps
25lbs X 25 reps

Nautilus Calf Raise
230lbs X 15
250lbs X 15
275lbs X 15
295lbs X 15
320lbs X 12

Rack Pullups
15 X 15 X 12

Barbell Bent Row
185lbs X 8
225lbs X 8
245lbs X 8
255lbs X 6

Nautilus Pullover
130lbs X 15
150lbs X 12
170lbs X 10 (Last 3 reps were assisted)

Nautilus Bicep (One Arm)
80lbs X 15
90lbs X 12
100lbs X 12
110lbs X 12 (Last 4 reps assisted then lowered very slowly)

Comments: Still not over my cold, woke up this morning with a slight fever and a fever blister on my lip. Stayed home and slept most of the day. Fever went away, but now I've got a painful cold sore on my lip. This is beginning to get frustrating.

[Anabolic Beast]

Tuesday - 02/05/2008 (Chest, Triceps, & Shoulders)

Outer Rotation
Red Tube - 2 sets X 35 reps

Inner Rotation
Red Tube - 2 sets X 40 reps

Kneeling Cable Tuck
130lbs X 50
140lbs X 50
150lbs X 50

Incline Barbell Bench
135lbs X 15
185lbs X 8
225lbs X 5
245lbs - 3 sets X 5 Reps
225lbs X 10

Flat Barbell Bench
225lbs X 8
255lbs X 6
275lbs X 4 (2 boards)

Close Grip Bench
225lbs X 7
225lbs X 5

Band Pushdowns
Average Band - 2 sets of 8 reps
Mini Band - 2 sets of 12 reps

Shoulder Horn
10lbs X 20
15lbs X 15

*Nautilus Side Lateral
100lbs X 20
130lbs X 15

*Nautilus Press
100lbs X 20
130lbs X 5

* These two exercises done as a superset.

Comments: Still a little congested today but feeling much better. Overall, good workout today. Felt very strong on Incline bench.

[Anabolic Beast]

Thursday - 02/07/2008 (Legs)

Hanging Leg Raise
20 X 20 X 20

Calf Press on Leg Press
360lbs X 20
450lbs X 15
730lbs X 12
820lbs X 8 + 5 more reps after 10 s pause

Nautilus Leg Curl
100lbs X 12
110lbs X 12
120lbs X 10
130lbs X 8

Leg Extension (One Leg at a time)
40lbs X 30
50lbs X 25
60lbs X 20

Squat
135lbs X 8
225lbs X 8
335lbs X 5
365lbs - 3 sets X 5 reps

Reverse Hyper
140lbs X 12
190lbs X 12
240lbs X 10

Comments: Overall Good Workout Tonight. Still feeling the effects of Tuesdays workout, felt very tight and sore in my shoulders and chest. On a brighter note, I seem to finally be over my cold.

[Alcatraz1662]

i love the way you handle yourself. wife's in pain, get her better, and make sure your ass still gets in the gym. perseverance pays off, brother.

~Alc

[catadrioptic]

Very Impressive training journal bro!! Keep up the great work!!

[Anabolic Beast]

Saturday - 02/09/2008 (Shoulders, Triceps, & Biceps)

Kneeling Cable Tuck
120lbs X 50
140lbs X 50
160lbs X 50

Outer Rotation
Red Tube - 2 sets X 45 reps

Inner Rotation
Red Tube - 2 sets X 60 reps

Standing Press
135lbs X 8
135lbs X 8
155lbs X 8
185lbs - 3 sets X 3 reps

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

Dips
Avg Band Assisted X 15 reps
Mini Band Assisted X 15 reps
BW X 10
BW X 8

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

Pushdowns
140lbs X 15
160lbs X 15

Standing DB Preacher Curl
25lbs X 15
30lbs X 12
35lbs X 10
40lbs X 10

BB Curl
65lbs X 10
85lbs X 10
105lbs X 8

Cable Curl
120lbs X 15
120lbs X 15

DB Shrug
110lbs X 10
110lbs X 10

Comments: Tough workout today, weight felt heavy. Started to skip this workout because I felt tired and my shoulders and elbows felt sore, but I hate missing workouts.

[Anabolic Beast]

Monday - 02/11/2008 (Back & Biceps)

Standing Cable Crunch
120lbs X 50
140lbs X 50
160lbs X 50

Pulldown
130lbs X 12
160lbs X 12
190lbs X 10
220lbs X 10

DB Row
110lbs X 8
130lbs X 8
150lbs X 6

Nautilus Pullover
120lbs X 12
140lbs X 12
160lbs X 13 (Last 3 reps had help)

Nautilus Bicep (One Arm)
90lbs X 15
100lbs X 12
110lbs X 12
130lbs X 10 (These were done as negatives)

Nautilus Calf
230lbs X 15
250lbs X 15
295lbs X 15

Comments: Feeling sore and tight in my back and shoulders.

[Anabolic Beast]

Tuesday - 02/12/2008 (Chest, Triceps, & Shoulders)

Incline D.B. Bench
45lbs X 20
60lbs X 20
75lbs X 15
90lbs X 15
110lbs X 5

D.B. Flyes
30lbs X 12
40lbs X 10
45lbs X 12

Dips
15 reps (Avg Band Assisted )
10 reps (Mini Band Assisted)
10 reps (Mini Band Assisted)

Seated One Arm D.B. Extension
25lbs X 12
30lbs X 12
35lbs X 12

Shoulder Horn
10lbs X 20
15lbs X 15

Comments: Today I had to work out in the morning alone. Was pressed for time so I trained at much faster pace than I normally do. Felt very sore and tight in my back going into the workout. After the workout I went to my chiro for a deep tissue message and then an adjustment after the message. The message therapist commented how tight my back muscles felt to her. Afterwards the chiropractor also noticed how tight my back felt. She also told me that this is the worse she's ever noticed my back being out of alignment. Hopefully, after being adjusted my back will loosen up.