topps Anabolic Training Log

[toppjimie]

I workout @ my citys rec.center.we've got a pretty nice one.its got just about everything and for $150 a yr,u cant beat it.
So Today was Back & Tri's.

warm up on stationary bike-5-10 min

T-Bar Rows-- 90x12,115x10,135x8,160x6
Seated pull -- 105x12,135x10,165x8,195x6
Close grip pulldown -- 100x12,115x10,130x8,150x6
Wide grip lat pulldown -- 150x12,190x10,210x8.230x6
DB Row -- 60x12,65x10,70x8,75x6
Tri's
V Bar pulldown -- 40x12.50x10,60x8,70x6
Kickbacks -- 30x12,35x10,40x8,45x6
Dips -- 3 sets of bodyweight x 15,12,10, 1set w/45 plate attached x 8

I go to the whirlpool or dry sauna after.hit the showers and go home to eat.

[kubes]

I will be following along brother! Logs are great

[animal87]

I like reading other people's logs gives us ideas from real people instead of some made up stuff in a BB magazine. Boy I bet the whirlpool feels good after a hard workout.

[rmkicks]

Nice workout!!! Subscribed bro!

[TheTrain]

Me to bro, looking forward to it!

[toppjimie]

Cardio day.

Had a quick protein shake with a hand full of oatmeal.

I did a HIIT routine on the Elliptical. 30 minutes on the Elliptical.1 full minute all out,followed by 2 minutes easy pace.I tried to keep my intensity at around 200 stride pace. HR was at 137.Hit the steam room for 15 minutes.

Good News is., i'm adding MJR Clen & 25mg T3 to my arsenal this week,probably tomorrow.2 weeks on/2 weeks off for 4 weeks. Going to be KILLING IT!!

[kubes]

Looks good brother keep up the good work. Ever considered trying fasted cardio on non lifting days?

[toppjimie]

Chest & Bicep's today:

Incline Press -- 145x12,155x10,180x8,200x6
Incline DB Flys -- 30x12,35x10,40x8,45x6
Flat Bench -- 185x12,225x10,245x8,275x6
Cable Flys laying on a medicine ball -- 30x12,35x10,40x8,45x6
Decline Press -- 145x12,160x10,180x8,205x6

BB Curls -- 40x12,45x10,50x8,60x6
Incline DB curls -- 20x12,25x10,30x8,35x6
Preacher curl mach. -- 30x12,35x10,40x8,50x6

[rmkicks]

I bet your chest will feel that workout tomorrow!! Nice job bro

[toppjimie]

I bet your chest will feel that workout tomorrow!! Nice job bro

lol.,I'm sore as fuck today bro.had to take a hand full of advil.I take today off to recover.but i'll be hitting it hard again tomorrow.

[PAiN]

Thanks for posting this up brother! These are great for everyone on here.

I will be following along.

[toppjimie]

Still alittle achey this morning,nothing that would make me not workout,but i'll just not lift so heavy.Todays shoulders and Traps.

I jumped on the bike for 5 minutes,but warmed up alot with light weights & stretching to get the blood flowing.

Im doing something differently with my rep count in this routine.My 1st set start with light weight but i'm adding more reps and my last set only doing 8 reps,anyways....

Seated Press using smith mach -- 95x14,120x12,140x10155x8
Arnold DB Press -- 20x14,25x12,30x10,35x8
Straight bar uprows -- 55x14,60x12,70x10,75x8
Incline DB Front Raises -- 10x14,20x12,25x10,30x8 **NEW **
DB Side Raises -- 20x14,25x12,30x10,35x8

Behind the Back Shurg -- 145x12,185x10,205x8
Front Shurg -- 225x12,245x10,275x8

I bring a water bottle with 5gm's of BCAA in it to sip on and 30gm protein drink for right after.

whirlpool,shower,outta there...1.5hrs

[kubes]

Changing things up is always a great way to spark new growth... Good job bro pushing through when you were not feeling quit up to par

[toppjimie]

Changing things up is always a great way to spark new growth... Good job bro pushing through when you were not feeling quit up to par

Thanks Kubes.I was laying around yesterday looking though old magazines and picked up a couple different exercise's & Idea's to try.I wasnt feeling shitty,more like a over done it soreness.

[kubes]

Thanks Kubes.I was laying around yesterday looking though old magazines and picked up a couple different exercise's & Idea's to try.I wasnt feeling shitty,more like a over done it soreness.

I was on you tube today watching some training sessions with branch warren, victor Martinez and Phil Heath... Pretty sweet just to get some new ideas!

[toppjimie]

Saturday:

Cardio--- do 30 minutes in HIIT fashion on a stantionary bike---1 minute Blast full speed(keep revs around 200),2 minutes regular pace.Had HR going to 138.

Ab's -- crunch machine 3 sets of 15,roman chair knee lifts 3 sets of 15,Plank 3 sets of 30 sec.

Sunday:

spent 1 hour @ driving range practicing.After 4 months of winter,it felt good to get out and hit some balls.

Monday:
Had a quick protein drink,started my t3/clen.feeling good,lots of energy and lots of sweating!

Back:

Reverse grip BB Rows -- 90x12 105x10 145x8 155x6
DB Rows -- 50x12,55x10,65x8,70x6
Close grip Rows -- 150x12,160x10,195x8,195x6
Wide Grip Pulldowns -- 150x12,170x10,195x8,210x6
Pull-ups -- 2 Sets of 8

Tricep:

Wide Pressdowns -- 50x12,60x10,70x8,80x6
BB overhead Extensions -- 70x12,75x10,80x8,90x6
Weighted Dips -- 3 sets of 12 w/BW,2 sets of 10 w/25lb attached

I was done in about 50 minutes.took very little rest between reps & sets.Great Workout,give it a 9.5.

[toppjimie]

Wednesday -- Chest & Tricep

warmed up on bike and stretched for 10 minutes
Something different,used only Dumbbells for chest

Incline DB Press -- 50x12,55x10,60x8,65x6
Incline DB Flys -- 30x12,35x10,40x8,45x6
Flat DB Press -- 65x12,70x10,75x8,80x6
Cable crossovers -- 30x14,35x12,40x10,45x8

Close grip BB -- 105x12,135x10,155x8
Tricep rope overhead extension -- 40x12,50x10,60x8
DB Kickbacks -- 30x12,35x10,40x8
Dipps -- 3 sets of 12

Felt good the whole time lifting.Going to step up the weight alittle.

Today was Cardio with Ab work -- 30 minutes in HIIT on the bike -- 1 hard min/2 normal and a bunch of Ab maching stuff

[toppjimie]

Friday-- Shoulders & Biceps

Seated BB Press -- 105x12,135x10,155x8
Arnold DB Press -- 25x12,30x10,35x8
uprows straight bar -- 50x12,55x10,60x8
Cable front Delt raises -- 20x14,25x12,30x10,35x8
Cable Side Delt raises -- 15x14,20x12,25x10,30x8
Shurgs -- 205x12,225x10,25x8
BB Curls -- 30x12,40x10,50x8,60x6
preacher curls --50x12,55x10,60x10

Saturday -- 30 minutes Cardio with Ab's after

[kubes]

Killing it brother!! Keep up the good work ;)

[toppjimie]

This Morning i was going over my log and noticed my numbers stayed pretty consistent but wasnt happy about my poundages.So today i stepped my Game up,adding MORE WEIGHT to all lifts,which i needed to do anyways.

Back:
T-bar row -- 90x10,135x8,180x6
Seated Row -- 165x10,195x8,225x6
CG Pulldowns -- 120x10,140x8,160x6
WG Lat pulldowns -- 190x10,230x8,270x6
Pull-up's with assist -- 5 sets of 10,last set as much as i can do,did 15

Tricep:
Close Grip Press -- 135x10,185x8,205x8
Overhead BB Ext. -- 50x10,70x8,80x6
Tri Rope Cable Ext. -- 70x10,80x8,100x6
Dips -- 3 sets of 10,last set as many as i can,did 18

I might be alittle sore tomorrow,lol.,Hit it pretty hard!

[Dont wanna be old]

How long before updated photos ?
You can't tell anything seeing yourself daily .

[animal87]

This Morning i was going over my log and noticed my numbers stayed pretty consistent but wasnt happy about my poundages.So today i stepped my Game up,adding MORE WEIGHT to all lifts,which i needed to do anyways.

Back:
T-bar row -- 90x10,135x8,180x6
Seated Row -- 165x10,195x8,225x6
CG Pulldowns -- 120x10,140x8,160x6
WG Lat pulldowns -- 190x10,230x8,270x6
Pull-up's with assist -- 5 sets of 10,last set as much as i can do,did 15

Tricep:
Close Grip Press -- 135x10,185x8,205x8
Overhead BB Ext. -- 50x10,70x8,80x6
Tri Rope Cable Ext. -- 70x10,80x8,100x6
Dips -- 3 sets of 10,last set as many as i can,did 18

I might be alittle sore tomorrow,lol.,Hit it pretty hard!


I really like that one. Thats one I'd like to try out.

[toppjimie]

How long before updated photos ?
You can't tell anything seeing yourself daily .

Very soon DWBO.I'll take a few naked ones too,lol..,just kidding!

[kubes]

Very soon DWBO.I'll take a few naked ones too,lol..,just kidding!

Lets see the progress brother :)

[toppjimie]

http://i62.tinypic.com/vnct29.jpghttp://i57.tinypic.com/23up9h.jpghttp://i61.tinypic.com/2d14cl.jpg

[kubes]

Nice work brother! That sure will keep you motivated looking good my friend :)

[toppjimie]

Thank You Kubes!! Thats 8 weeks in with 8 more to go. Im looking to get more BF Down and add definition.Ive been busting my old ass @ every workout.Ive got that Diet thing down,lol.

[Dont wanna be old]

Look good brother . We will see you in Expendable IV !

[toppjimie]

Today my focus was upper chest,which i think is lagging.Also adding more weight

Incline BB Press -- 155x10,200x8,225x6,240x2**Thats a max!**
Incline DB Press -- 50x10,60x8,65x6
Incline Cable Flys -- 30x12,40x10,45x8,50x6
Flat BB Press(done in drop sets) -- 225x8,185x10,160x12
Push ups -- 3 sets 0f 12
Close Grip Curls -- 70x10,80x8,100x6
Concentration curls -- 40x12,45x10,50x8,55x8
Hammer Curl -- 1 set of 20 w/30lbs

[Dont wanna be old]

Was that max a 1RM record ?

[toppjimie]

Was that max a 1RM record ?

No,I've pressed 250.I just added more weight to see if i can do it and i got up 2 reps.I'm shooting for a 1rep max of 300 for my incline.

[Dont wanna be old]

300 on incline is huge .
I find most inclines are too much of a angle for my taste .

[toppjimie]

Today i decided to up my Test dose by adding 150mg Test Ethanate to my 250mg Sustanon,so i'll be on 800mg & 300mg NPP per week.I had a tough Shoulder Day.Im noticing my left side delt is sore,kinda hurts but This come with the Territory.

Standing Overhead BB Press -- 90x10,135x8,150x6-**I normally do Seated Press's because its easy on the back,but wanted to see how i do with a Standing press**

BB Uprows -- 70x10,80x8,100x6-** I think after this i felt the pain in my shoulder
Front Delt Cable raises -- 50x12,60x10,40x8
Side Cable Raises -- 30x12,35x10,40x8,45x6
* Stopped the Delt work* went to Shrugs

BB Shrug -- 185x12,210x10,260x8,315x6

[toppjimie]

Todays is BRUTAL Back&Tri Day!!Feeling stronger everyday!!!.

Did cardio sat.& sun.and Ab stuff

BB Rows -- 135x12,155x10,185x8--* went right into 1 arm DB rows
Db Rows -- 55x10,60x8,65x6
CG seated row -- 160x10,180x8,200x6
Machine WG Pulldown -- 140x12,150x10,180x8,200x6
Pull ups -- 3 sets of 8-10
V-bar Tri -- 60x12,65x10,70x8
Overhead DB Extension -- 60X10,70x8,75x6
Kickbacks -- 30x12,35x10,40x8

[kubes]

nice work brother its really paying off for you :)

[toppjimie]

Today i punished the Chest-Increasing weight alittle

Incline Press -- 145x12,185x10,225x8,250x2
Incline DB Fly -- 30x12,40x10,50x8,55x8
Flat Press -- 205x10,235x8,260x5
pecmachine -- 70x12,75x10,80x8
DB Pullover -- 70lb-3 sets of 10
Chest Dips -- 3 sets of 10

[toppjimie]

Started a new workout routine today.Going to do a upper body,lower body,every other day.got the program out of a book called Max Muscle Plan.I got 6 weeks left on cycle and will use this routine for that.I wanted more volume to work with so i added a extra exercise here and there.

chest-shoulders-tri's
4 sets of 8-10

Incline DB press -- 40x10,55x10,65x8,75x8
Decline BB Press -- 155x10,205x10,225x10,235x8
Flat DB Flys -- 35x10,40x10,50x10
Overhead Press -- 105x10,120x10,135x8,145x8
upright BB Row -- 40x10,50x10,55x10,60x8
Front delt cable Raises -- 40x10,45x10,50x10,60x8
ez Bar skullcrushers -- 40x10,50x10,55x8,60x8
Tri Rope Ext -- 80x10,100x10,110x8
Body weight Dips -- 3 x 10

[toppjimie]

Tuesday put in 30 minutes of good cardio and Ab Machine stuff

Today is lower body,otherwords Legs,calf's,hamstring

Ive been neglecting Legs lately,so im probably going to be sore tomorrow

Squat -- 135x8,155x8,185x8,205x8
Leg Press -- 270x8,360x8,450x8,500x8
Leg curl -- 50x10,60x8,90x8,110x8
Hamstring -- 50x10,55x10,60x8
Calf Raise on leg press -- 270x10-4 sets

[toppjimie]

Back at it today hitting Chest and Tri's.Felt great this morning.lots of energy

Inc.BB Press -- 135x10,160x10,180x8,200x8
Inc.Flys -- 30x10,35x10,40x10
Flat DB Press -- 60x10,65x8,75x8,80x8
Pec deck Mach. -- 50x10,60x10,70x10
Cable Crossovers -- 45x10,40x10,35x10,30x10
V-Bar pressdown -- 50x10,60x10,70x8,80x8
BW Dips - 3 sets of 10
DB Kickbacks -- 30x10,35x10,40x10

[toppjimie]

Legs and Biceps

Leg Press -- 450x8,500x8,550x8
Squat -- 135x10,185x8,205x8,225x5
Leg Curl -- 60x10,70x10,80x10,
Straight leg deadlift -- 135x10
Calf raises -- 90x15

EZ bar Curl -- 45x10,55x10,60x10
Preacher Curl -- 50x10,55x10,60x8
Drop set standing DB Curl -- 40,35,30,25,20 x 10

[toppjimie]

Well ive hit the end of my 12 week cycle.going into pct for june.been having some issues with the elbow,flared up tendonitis again.so going to take a break from lifting,give the ol' muscles & Tendons a break for a week.Going to increase my cardio all week and planning a new routine while in pct.looking at a Cut cycle in july for the summer.Right now my focus is on getting my Body fat down & cut more weight.Currently 216 @ 21% Bf.Goal is still 205 @ 15% bf.

[kubes]

Good choice brother. You know your body better than anyone else. Looking forward to seeing that cut cycle and watching you blast your goals!!

[toppjimie]

Good choice brother. You know your body better than anyone else. Looking forward to seeing that cut cycle and watching you blast your goals!!

I think i overtrained the last couple weeks.my body parts are feeling it.I hit it pretty good for 12 weeks! Ive always went for size & mass,never really tried to see how lean i can get.Now im going the complete opposite,with getting lean & cut!Im going to have fun with this one brother!

[kubes]

I think i overtrained the last couple weeks.my body parts are feeling it.I hit it pretty good for 12 weeks! Ive always went for size & mass,never really tried to see how lean i can get.Now im going the complete opposite,with getting lean & cut!Im going to have fun with this one brother!

I am looking forward to it bro! Let's get everyone shredded for summer

[toppjimie]

On Monday,went to see the doc about my Elbow Tendonitis.He put me on a Metylprednisolone pac.so far it seems to be working,I hit my legs monday and today elbows feeling better.Ive increased my Cardio to 45min the last 4 days,Cardio SUCKS,but i gots to do it.I should be fine to start lifting again after Memorial Day.Going to work hard in june for that summer Beach Bod!

[TheTrain]

Sounds great, hope that elbow cooperates with you for your summer beach body