Thread: Dath's Gr Anabolic Log

IT'S BACK ON TODAY !!!

BEEN QUITE HERE LAST FEW DAYS, AND LIMITED SINCE FIRST WEEK...

WATCH OUT KIDS DATH BRINGING IT BACK TODAY LOL

Diet
-6:00-2scoop shake w water, 1 bananna
7:15ish-9 scrambled eggs,3 turkey bacon, large serving home baked oatmeal
9:30-dry turkey sandwich
10:00-preworkout drink
Bcaa's during WO
11:45 myogenix postwo drink
1:00- 2 homemade lean beef hamburgers
3:30-protein shake, bowl of shreaded wheat
5:30 -various things, another hamburger, and pb sandwich also
Dinner-to be decided still ...

Been quite last few days....but that's changing
back on routine... felt good/rested/ and Strong today



Flat BB bench-
12x185
8x225
7x265
5x275
3x285
3x285- had a random spotter help on this last set

Incline DB Press
8x75
8x80
6x85
6x90
5x95
worked in some one legged seated calves between incline sets high reps low weight
4 sets 12-15 45lbs plate

Incline DB flyes----DB pullovers
10x30's. 8x30's
10x40. 8x35's
10x45's. 8x40's

Decline DB press rotating db inward at lockout
10x70's
9x80
10x75's
French Press
10x80
9x85
9x85
cable pull downs with rope attachment flaring out at the bottom
10x110
9x120
11x120 cheated last couple

All in all had a great pump, felt strong, body feels great and got a few compliments and where have you been ? today.
Was a good training day in my book.
Throw diet up later today.

9-17
diet- 4:30 2 scoop Allmax protein shake,1 banana
6:30-2 homemade sausage/egg English muffin sandwiches, 1cup oatmeal with diced appl
9:00- leftover lean ground beef hamburger on sandwich thin bread,1 chocolate hip cookie
11:00-1 large chicken breast on sandwich thin bread
1:00-protein shake, homemade oats bar, few strawberries
2:30- allmax prime preworkout drink
Shoulder WO - Aminocore Bcaa's
4:15-myogenix post WO drink
5:30-pb sandwich,
7:30- 2 small chicken breast, large serving whole wheat pasta, some ranch dressing, coolwhip graham cracker sandwich
8:30ish- tried 3-protein sugar free cookies wifey made
Shoulder WO

Behind neck press in smith machine- only weights are counted no bar
8x90
5x140
5x145
5x160
3x160

seated DB press
straight sets
4set 6x75

Upright rows
12x115
10x130
10x130

Alt. Front DB raise
26x30
22x35
12x40

Db shrugs
50x75
50x75
30ishx75

Wednesday's off day

9-19

Went in and nailed it yesterday, feeling very strong, controlled, stamina is up

I'm loving this BD Prop, Genesis NPP...holding very little water compared to Deca, XL shirts are more snug , appetitie is doing well, energy level is great throughout the day though I do crash towards the end of the evening, sleeping great...just a quick little take/update. Since the beginning of this I'm up a solid 7 lbs even with limited lifting at first.

Yesterdays back routine
nice warmup no rush...then the work began
RV grip bent over BB rows
8x135
6x185
6x205
5x225

Wide grip lat pull
8x175
8x190
8x200
6x215

Seated cable rows-----lying pullovers
8x190. 8x50 bar
8x210. 9x60 bar
6x220. 8x40 lbs Db's
6x235. 8x3bs DB's

Deadlifts---
its been awhile for these
10x135
6x225
4x275
1x315
1x315

Standing good mornings
3 sets 10x135

Back is nice and sore today...it's a good sore ! Not the kind I was having last couple weeks

Missed a few logs here's a little catchup...
9-25

So last few days diet has been pretty regular, few fast food turkey burgers, sandwiches, steak dinner out, sushi dinner one night but outside of that last few days have been good.Took a few days off couple because rest days,another for personnel
Current weight is a solid 204.
I've stopped the dbol 3 days ago
Strength/stamina is continuing to go up


Was back in this AM
Chest
Long warmup-stretch session


Incline Barbell was first today
10x135
7x185
7x200
5x215
5x225
--good.slow. and clean no spotter


Flat DB presses
12x60
10x80
8x90
8x95
6x100


Incline db flyes----DB pullovers
8x35. 8x25
10x40. 6x30
12x45. 6x30


Decline BB today
15x135
6x205
6x235
6x235


French press


3sets 10x75


Tri pull downs with rope attachment flared and bottom
3sets 12-15 reps 90-120-120

9-26
Another solid day

4:30-2 scoop shake,1banana
7:00-9 scrambled eggs(2yolks), large serving home baked oatmeal-pine nuts,banana, blueberries, cinnamon..love it
9:30-2 steak burritos,with rice, 1apple
11:30-2scoop shake, oatmeal cliff bar
1:30-1 chicken breast, 1.5cup brown rice
3:00-dry turkey sandwich
3:30 allmax prime prewo ddrink
--shoulder WO--aminocore BCAA's
5:45ish -myogenix post WO drink
6:30-1 and 1/2 chicken breast- 1.5 cup white rice, little ranch dressing.
8:30-cottage cheese...
need to get a few more greens in my diet, been lacking this past week.

energy or mood feels little different, seemed a little tired last couple days.

shoulder routine
Warmup ...then
seated military press- BB all the way below chin
14x95
7x135
5x165
5x175
5x175

DB shoulder press---bells all the way down to delts
5x60
7x70
7x75
5x75

Alt. Front DB raises
20x30's
20x30's
24x30's

upright BB Rows
12x95
10x120
10x135

DB Shrugs
65ishx75lbs DB's
65 x 75 again
2 Sets 40 x 75's

9-28


Lagging in the updates last few days-been very busy hence my absence.
Diet has been regular Thursday and friday-one thing we have begun to do is weigh/measuring my meals out
5:00ish 2scoop shake, 1 banana
7:00ish 9 scrambled eggs-3 yolks,3 slices turkey bacon, 2 cups of baked oatmeal
9:30-8oz chicken, 1.5 cups white rice, 1 low sodium V8
11:30ish 1.5 cup lowest cottage cheese,1 cliff bar, 14 almonds ( yes my better half is counting them lol)
2:00 another 8oz chicken,10oz of yams
prewo drink, BCAA's, post WO drink
6:00ish has been dinner time lately porterhouse steaks Thursday and Saturday
only thing missing from the BBQ was some ice cold beer!
9-28-
after warm up
back routine
RV grip Bent over BB Rows
6x135
7x185
6x205
5x225
3x235

wide grip lag pulls
8x180
8x195
6x215
6x220
seated cable rows --pullovers
8x205. 10x30# db's
8x215. 10x30's
8x225. 10x30
Few Deadlifts
8x135
5x225
3x275
1x315
1x315

bent bar curls. Elbows resting on ribcage
12x55
10x75
10x95
8x105
hammer curlw
14x40
10x50
8x60

9-29

9-29
leg routine-better then last week
8x185
8x225
8x225
5x275
5x275

leg press

10x270
10x380
10x470
8x560

single leg eextension
left. Right
10x100. 6x100
10x115. 8x90
20 rep set with both legs145

leg WO's will get better that's not a lot of work there, but fair considering the last 6 wks haven't included much leg work

10-1-chest rroutine
incline BB press12x1358x1856x2056x2253x235- could have went 1-2more but no spotter so racked it.
flat DB press12x806x906x1006x1005x100
Incline DB flyes12x3512x4012x40
Decline BB press4sets6x205
4sets skullcrushers12x6510x9510x959x100
Weight is sitting at 204 for about a wk now, appetite has been shit lately...force feeding myself.

10-2

shoulder workout

seated military press
14x95
8x135
8x165
6x175

seated DB ppress kept the weights light here

12x55
14x65
12x65

alt DB front raise

20x30
20x30
20x35

upright rows
10x135
9x145
11x145-couple cheaters in there