445 replies to this topic

[Anabolic Beast]

Thursday - 01/10/2008 (Legs)

Nautilus Calf
230lbs X 15
250lbs X 15
275lbs X 15
295lbs X 15

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

Squat
135lbs X 8
225lbs X 8
315lbs X 3 sets of 5 reps

Comments: Took it easy today, don't want my legs to be too sore tomorrow.

[Alcatraz1662]

Keep working hard, man. sorry, had some serious family issues this break....glad to see you're still hittin it hard.

[Anabolic Beast]

Thanks Al, hope everything is ok with your family.

Friday - 01/11/2008 (Shoulders, Arms)

Kneeling Cable Tuck
80lbs X 50
100lbs X 50
120lbs X 50

Warmup:
Outer Rotation with Red Tube - 2 sets of 30 reps
Inner Rotation with Red Tube - 2 sets of 30 reps

Standing Press
45lbs X 20 (empty bar)
95lbs X 16
135lbs X 8
155lbs X 8
175lbs X 5

One Arm Side Lateral
20lbs X 12
25lbs X 12
30lbs X 12

Seated Rear Lateral
20lbs X 12
25lbs X 12
30lbs X 12

Seated Tricep Extension
75lbs X 12
95lbs X 12
115lbs X 6

Bentover Cable Tricep Extension
90lbs X 15
110lbs X 15
130lbs X 15
150lbs X 15

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

Standing Cable Curl
100lbs X 12
120lbs X 12

Comments - Good pump in my arms tonight.

[Alcatraz1662]

thanks AB, family is doing good. how long do you spend on the weights each day by the way? your routines look like a heavy load.

[Anabolic Beast]

thanks AB, family is doing good. how long do you spend on the weights each day by the way? your routines look like a heavy load.

Total training time is around 1 hr, not counting stretching and warm ups. I try to keep the total time in the gym to under 1.5 hrs.

[Anabolic Beast]

Tuesday - 01/15/2008 (Upper Body)

Nautilus Calf
230lbs X 20
250lbs X 15
275lbs X 15

Pulldowns to Front
130lbs X 12
160lbs X 12
190lbs X 10
220lbs X 6

Incline DB Bench
55lbs X 15
65lbs X 12
75lbs X 12
85lbs X 12

DB Curl
25lbs X 15
30lbs X 15
35lbs X 12

Pushdowns
110lbs X 15
140lbs X 15
160lbs X 15
180lbs X 12

[Anabolic Beast]

Thursday - 01/17/2008 (Legs)

Broom Twist - 100 reps

Hanging Leg Raise - 2 sets of 15 reps

Nautilus Leg Curl
80lbs X 12
90lbs X 12
100lbs X 12
110lbs X 10

Leg Extension
60lbs X 30
80lbs X 20
100lbs X 20

Front Squat
135lbs X 6
225lbs X 6
225lbs x 6
275lbs X 4
275lbs X 4

Leg Press
450lbs X 6
450lbs X 10

Calf Press
360lbs X 20
360lbs X 20

Comments: Felt weak today. I've had a sinus headache all day and feel like I might be trying to come down with something. Plus the weather here has really turned cold and shitty the last couple of days.

[Alcatraz1662]

Thursday - 01/17/2008 (Legs)

Broom Twist - 100 reps

Hanging Leg Raise - 2 sets of 15 reps

Nautilus Leg Curl
80lbs X 12
90lbs X 12
100lbs X 12
110lbs X 10

Leg Extension
60lbs X 30
80lbs X 20
100lbs X 20

Front Squat
135lbs X 6
225lbs X 6
225lbs x 6
275lbs X 4
275lbs X 4

Leg Press
450lbs X 6
450lbs X 10

Calf Press
360lbs X 20
360lbs X 20

Comments: Felt weak today. I've had a sinus headache all day and feel like I might be trying to come down with something. Plus the weather here has really turned cold and shitty the last couple of days.

looking good my man. i like the front squats, one of my all-time favorites.....all the way to the ground baby! anyway, i hope you feel better man. whenever i feel myself going under the weather I up my water and vitamin C intake and it lessens the impact if and when I do hit rock bottom. good luck,

~Alc

[Anabolic Beast]

Thanks Alc, feeling a little better tonight. Still have a little bit of a sinus headache and not feel 100%, but better than last night. I'll try upping the vitamin C, I already drink around 1.5 gallons of water per day. If I drink anymore I won't be able to sleep at night for going to the bathroom.

Friday - 01/18/2008

Kneeling Cable Tuck
100lbs X 50
120lbs X 50
140lbs X 50

Outer Rotation
Red tube/30X30

Inner Rotation
Red tube/30X40

K.B. Halo
16kg 2 sets X 24 reps (12 reps clockwise followed by 12 reps counterclockwise)

Seated D.B. Press
40lbs X 12
50lbs X 12
60lbs X 12

Pushdown
110lbs X 20
140lbs X 15
160lbs X 15
180lbs X 15
200lbs X 10

Seated Cable Preacher Curl
90lbs X 12
90lbs X 12
110lbs X 12

[Anabolic Beast]

Monday - 01/21/2008

Seated Cable Crunch
110lbs X 50
120lbs X 50

Rack Pullups - 3 sets of 12 reps

Bent Row
185lbs X 10
210lbs X 8
225lbs X 8 +3RP +3RP (Performed DC style with 15 deep breathes between the rest paused sets)

Rack Pulls (Bar at Knee)
225lbs X 8
315lbs X 8
405lbs X 5

Seated DB Curl
30lbs - 4 sets of 12 reps

BB Curl
65lbs - 2 sets of 10 reps

Comments: Overall good workout despite the workout room being cold tonight. I got an intense low back pump on the rack pulls; I wanted to go heavier but it wasn't happening tonight. My lower back got so tight I had to do seated db curls because I was having trouble standing.

[Alcatraz1662]

Comments: Overall good workout despite the workout room being cold tonight. I got an intense low back pump on the rack pulls; I wanted to go heavier but it wasn't happening tonight. My lower back got so tight I had to do seated db curls because I was having trouble standing.

just checkin in on ya.... Lower back getting tight eh? what are you running right now?.....maybe something too androgenic causing some bad back-pumps? vitamin B-12 and taurine helps a little. goodl luck,

~Alc

[Anabolic Beast]

Comments: Overall good workout despite the workout room being cold tonight. I got an intense low back pump on the rack pulls; I wanted to go heavier but it wasn't happening tonight. My lower back got so tight I had to do seated db curls because I was having trouble standing.

just checkin in on ya.... Lower back getting tight eh? what are you running right now?.....maybe something too androgenic causing some bad back-pumps? vitamin B-12 and taurine helps a little. goodl luck,

~Alc

Damn Alc, I see that you are also reading between the lines!

Thanks for the advise on the B-12 and taurine. I've got some injectable B-12 that I could take. I'll have to go out and get some taurine.

[Alcatraz1662]

Comments: Overall good workout despite the workout room being cold tonight. I got an intense low back pump on the rack pulls; I wanted to go heavier but it wasn't happening tonight. My lower back got so tight I had to do seated db curls because I was having trouble standing.

just checkin in on ya.... Lower back getting tight eh? what are you running right now?.....maybe something too androgenic causing some bad back-pumps? vitamin B-12 and taurine helps a little. goodl luck,

~Alc

Damn Alc, I see that you are also reading between the lines!

Thanks for the advise on the B-12 and taurine. I've got some injectable B-12 that I could take. I'll have to go out and get some taurine.

yuppp.....plenty of guys i know will cut whatever they're pinning with B-12....usually a 1:1 ratio, and they swear up and down by it. but then again, i know some guys it didn't do anything for. hope it works out brother,

~Alc

[Anabolic Beast]

Thursday - 01/24/2008

Hanging Leg Raise
15 X 15 X 15

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

Nautilus Leg Curl
90lbs X 12
100lbs X 12
110lbs X 10
120lbs X 10 ( Needed help on the last 2 reps)

Leg Extension
60lbs X 30
80lbs X 30
100lbs X 20

Squats
135lbs X 8
225lbs X 8
315lbs X 5
315lbs X 6
315lbs X 6
315lbs X 6

Comments: Lower back very tight tonight on the squats. Had planned on doing 5 sets with 315 but decided to call it quits after the 4th set.

[Anabolic Beast]

Friday - 01/25/2008

Kneeling Cable Tuck
110lbs X 50
130lbs X 50
150lbs X 50

Outer Rotation
Red Tube/30X30

Inner Rotation
Red Tube/40X40

Standing Press
135lbs X 8
135lbs X 8
155lbs X 8
185lbs X 8
210lbs X 4

One Arm D.B. Side Lateral
20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 10

D.B. Lying Rear Lateral
15lbs X 15
20lbs X 12
25lbs X 8

Dips
Light Band Assisted X 15
mini Band Assisted X 15
B.W. X 10
B.W. X 8

Kneeling Cable Tricep Ext. Across Bench
130lbs X 15
150lbs X 15
170lbs X 8

Seated Two-Hand D.B. Extension
75lbs X 12
85lbs X 10
95lbs X 8

D.B. Preacher Curl
25lbs X 15
30lbs X 15
40lbs X 10
45lbs X 8

D.B. Shrug
95lbs X 12
95lbs X 10

Comments: Overall, pretty good workout tonight.