Anabolic66 Log

[Electrake]

“The Back Mechanic” by Dr Stuart McGill is hands down the most valuable book in my collection. Those movements have been a lifesaver and recovery/prehab beast! Highly recommend.

Another thumbs up here. I had a herniated disc a few years back, this book helped me recover and discover motivation to get back in the game.

 

[Anabolic66]

“The Back Mechanic” by Dr Stuart McGill is hands down the most valuable book in my collection. Those movements have been a lifesaver and recovery/prehab beast! Highly recommend.

Thx brother, sounds like something I need...

 

[PolishHamm3r77]

When you were playing around w the doses on the enclo did you get any joint pain at the higher ml?

 

[Anabolic66]

When you were playing around w the doses on the enclo did you get any joint pain at the higher ml?

No, maybe didn't run it long enough (a week or two)? At 12.5? I felt the same as on 6.25 so I went back down...

 

[Anabolic66]

Legs (Yesterday AM - Home Gym)

Barbell SQ - 4 sets
Belt SQ - 4 sets
Leverage SQ - 4 sets
Sissy SQ - 4 sets
Leg Curls - 4 sets
Leg Ext - 4 sets
Calf Raise - 4 sets
Ab Crunch - 4 sets

 

[Anabolic66]

Arms

EZ-Bar Skull Crushers - 4 sets
Dips - 4 sets
Cable-Crushers - 4 sets
1-Arm French Press - 4 sets

Preacher Curls - 4 sets
Seated D-Bell Curls - 4 sets
Hammer Rope Curls (cable) - 4 sets
Reverse Curls - 4 sets

 

[PolishHamm3r77]

Legs (Yesterday AM - Home Gym)

Barbell SQ - 4 sets
Belt SQ - 4 sets
Leverage SQ - 4 sets
Sissy SQ - 4 sets
Leg Curls - 4 sets
Leg Ext - 4 sets
Calf Raise - 4 sets
Ab Crunch - 4 sets

You have a WAAAYYYY better home gym than me!

 

[Anabolic66]

Delts / Forearms

Smith BNP - 4 sets
Smith Front Press - 4 sets
Machine Press - 4 sets
Side Laterals - 4 sets
Rear Delt Flye - 4 sets
Arnold Press - 4 sets
Wrist Curls - 4 sets
Rear Wrist Curls with Static Holds - 4 sets
Reverse Hypers - 4 sets

 

[PolishHamm3r77]

Do you have a leg ext/curl machine at home? Looking to add one to my garage. Any you would recommend?

 

[Anabolic66]

Do you have a leg ext/curl machine at home? Looking to add one to my garage. Any you would recommend?

I use this bench in my Smith-Machine, and I use the leg and preacher attachment with it... Works well enough..

 

[Anabolic66]

Back / Bi's (Home Gym)

Sore back (still) from heavy DL & SQ's last week. Tried Sumo pulls this week, very easy on lower-back.

DL - 4 sets (up to 405)
T-Bar Rows - 4 sets
Lat Pulls (behind) - 4 sets
Lat Pulls (to front) - 4 sets
Hyper-Extensions - 4 sets

EZ Bar Curls - 4 sets
Preacher Curls - 4 sets
Seated D-Bell Curls - 4 sets

 

[Anabolic66]

Legs (home gym)

Reverse Hypers - 4 sets (nice lower back, hamstring stretch/warmup)
SSB Box Sq - 4 sets
Belt Sq - 4 sets
Leg Ext - 4 sets
Leg Curl - 4 sets
*Calf Raise - 4 sets
*Sissy Sq - 4 sets
*Ab Crunch - 4 sets

*Tri-Sets

 

[Hyde]

Legs (home gym)

Reverse Hypers - 4 sets (nice lower back, hamstring stretch/warmup)
SSB Box Sq - 4 sets
Belt Sq - 4 sets
Leg Ext - 4 sets
Leg Curl - 4 sets
*Calf Raise - 4 sets
*Sissy Sq - 4 sets
*Ab Crunch - 4 sets

*Tri-Sets

Sounds like a good one!

 

[Anabolic66]

Misc Day (arms / delts)

Incline D-bell Press/Extensions - 4 sets
Unsure of Name (D-bell press) - 4 sets
Cable-Crushers - 4 sets

Seated D-Bell Curls - 4 sets
Hammer Preachers - 4 sets
Normal Preachers - 4 sets

Machine Press - 4 sets
Side Laterals - 4 sets
Rear Delt Raises - 4 sets

The one which I am unsure of what they are called, the does them here as his 2nd exercise:

At 2:30 mark

 

[Electrake]

I'm going to have to give that a shot.
Had to watch a few times, still watching and wondering about dudeman twirling around on the cables in the back.

 

[SkRaw85]

Williams extensions/Tate press

 

[PolishHamm3r77]

Good vid! I have seen Mike O’Hearn do these b4. He never said what they were called either.

 

[Hyde]

Look up Big Jim Williams - first man to ever bench 700 raw. He benched 630 natural too, if I recall correctly, being very open & candid about his competitive steroid use later on.

 

[Anabolic66]

Williams extensions/Tate press

Thx!

 

[akboom87]

Williams extensions/Tate press

Have you seen Matt Wenning do these but a variation to it. I watched it on one of his bench press videos. I don’t k ow if it’s considered the same thing though? I have been doing them as a warm up. I’ll see if I can find the video.

 

[SkRaw85]

Have you seen Matt Wenning do these but a variation to it. I watched it on one of his bench press videos. I don’t k ow if it’s considered the same thing though? I have been doing them as a warm up. I’ll see if I can find the video.

Post it up. I’m curious now

 

[SkRaw85]

Part of Wenning warmups?

 

[Hyde]

Have you seen Matt Wenning do these but a variation to it. I watched it on one of his bench press videos. I don’t k ow if it’s considered the same thing though? I have been doing them as a warm up. I’ll see if I can find the video.

Yes it is. It was a popular tri extension variation at Westside, and people outside of that gym saw Dave Tate doing them so it also got known as the Tate Press across the internet for a while.

 

[akboom87]

Post it up. I’m curious now

 

[sammpedd88]

Yes it is. It was a popular tri extension variation at Westside, and people outside of that gym saw Dave Tate doing them so it also got known as the Tate Press across the internet for a while.

John Meadows raved about the Tate press also. I throw them in for triceps as well.

 

[Electrake]

I need some advice on proper mouse and keyboard form, IT guy to IT guy lol... My keyboard wrist is getting wrecked recently.

 

[Anabolic66]

I need some advice on proper mouse and keyboard form, IT guy to IT guy lol... My keyboard wrist is getting wrecked recently.

I have horrible desk posture and suffer from Carpal, so Im the last guy to ask...
Doing this s**t (and sitting) for much too long now...

Back before I got into IT in 1995, I worked at a medical company (R&D). We built fixtures (machining, electro-mechanical) and stuff, so was always on the feet, moving around a bit. Sort of miss it a bit...

Used to make a lot of barbell/dumbbell handles (collars, etc) and stuff with the extra stock, that was fun.

 

[PhantomReaper]

Hey Brother..
Reading logs like this really motivated me to strive for another Cycle..
Z...

 

[Hyde]

I need some advice on proper mouse and keyboard form, IT guy to IT guy lol... My keyboard wrist is getting wrecked recently.

Do you use a support pad under your wrist? Like a cushion strip they rest on to keep them elevated and inline with your hand. They also have more ergonomic keyboards & mice.

Also, something I always did was slide my keyboard far forward on my desk so my elbows could be supported on the desk. Then the weight of my arm mass is being transferred into the desk instead of being supported by the wrist joint.

 

[PolishHamm3r77]

I have horrible desk posture and suffer from Carpal, so Im the last guy to ask...
Doing this s**t (and sitting) for much too long now...

Back before I got into IT in 1995, I worked at a medical company (R&D). We built fixtures (machining, electro-mechanical) and stuff, so was always on the feet, moving around a bit. Sort of miss it a bit...

Used to make a lot of barbell/dumbbell handles (collars, etc) and stuff with the extra stock, that was fun.

My boss has one of these and loves it. https://www.amazon.com/VIVO-Adjustable-Converter-Tabletop-DESK-V000V/dp/B0784HWPN6/ref=asc_df_B0784HWPN6/?tag=hyprod-20&linkCode=df0&hvadid=242118907857&hvpos=&hvnetw=g&hvrand=11828645842155830533&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9002443&hvtargid=pla-420057935222&psc=1&mcid=f8277326ceaf3a1a909f246a3be792b0&gclid=EAIaIQobChMIv-qzs_-yhAMV73FHAR0ytQZXEAQYAyABEgKiSfD_BwE

 

[Anabolic66]

Chest / Tri (home gym)

* 4 Sets of each

Bench
Close Grips
JM Press
Smith Inclines
Cable X-Overs

Lying D-bell French Press
Tate Press
Cable-Crushers

Rev-Hypers
Ab Crunch

 

[Anabolic66]

Cable X-overs done in Jubinville Isometric rack (with bands and handles).

 

[Anabolic66]

Delts / Forearms (Home Gym)

* 4 sets of each

Smith Front Press
Smith BNP
Rear Delt Raise (bands)
Machine Press
Lateral Raise (machine)

Rev-Curls
Wrist Curls
Wrist Roller
Ab Crunch

 

[Hyde]

Do you do your Smith shoulder pressing seated or standing? I was picturing seated for some reason, but then realized there’s nothing that would indicate that lol.

 

[Anabolic66]

Do you do your Smith shoulder pressing seated or standing? I was picturing seated for some reason, but then realized there’s nothing that would indicate that lol.

I do them seated... Im not tall at all, but when standing, I still get stopped at the top of the movement.
("Tops out" in the Smith).

 

[Anabolic66]

Back / Bi

* 4 sets of each

Deads (Did Sumo again since lower back felt great all week) - Topped out at 415 x 1
1 Arm D-Bell Rows
Lat Pulls (front)
Lat Pulls (behind)
Rev-Hypers

Preacher Curls
D-Bell Curls
Barbell Curls

Ab Crunch

 

[Hyde]

I do them seated... Im not tall at all, but when standing, I still get stopped at the top of the movement.
("Tops out" in the Smith).

That’s probably why I have always done them seated - it’s been a long time for me & hard to remember, as I can’t really OHP with my elbow anymore. I can’t get my elbow below a 90* bend, so just getting the bar to nose level is tough. I really do miss it. There’s something very satisfying about pushing something heavy overhead!

I haven’t given up the notion entirely, but I am just not there now.

 

[Anabolic66]

Light arms / delts / misc

* 4 sets of each

Lying D-Bell Tricep Press
Tate Press
Dips

Preachers
Hammer Preachers
Seated D-bell Curls

Smith BNP
Lateral Raises
Smith Shrugs

Rev-Hypers

 

[Anabolic66]

Old guy syndrome. Must have did something yesterday AM in the gym.
Back spasms yesterday, seemed to creep up on me the longer I sat and worked.
BY 3:30 PM it was on, real bad. Logged off, popped 4-Ibuprofins and a THC (5 mg)/ CBD (25 mg) gummy.
Lied down for a couple hours before bed-time at 6 PM.

Took a bit but it kicked in and helped greatly. Today, just a bit sore but 100% better.
So very light leg day today, a great pump. (This aging stuff is not for wimps)


Light Legs

Sissy Sq - 4 sets
Belt Sq - 4 sets
Leg Ext - 4 sets
Calf Raises - 4 sets

Misc

* All light for a pump

Smith-Inclines - 4 sets
Smith JM Press - 4 sets
Smith Flat Bench - 4 sets

 

[Anabolic66]

Bench / Tri's (Home Gym)

* 4 sets of everything

Bench
Close Grips
JM Press
Smith Inclines
Shoulder Press (I look at this as an accessory)

Dips
Skull Crushers
Tate Press

Ab Crunch
Rev Hypers

 

[Anabolic66]

Delts / Forearms / Misc

*4 sets of each

Arnold Press
Smith BNP
Smith Front Press
Rear Delt Raises
Side Laterals

Wrist Roller
Wrist Curls
Ironmind Gripper #1

Ab Crunch
Rev-Hypers

 

[akboom87]

Solid work! Sorry to hear about the back spasms that does not sound fun.

 

[Anabolic66]

Solid work! Sorry to hear about the back spasms that does not sound fun.

Thx,

Was better the next day... Ive hurt myself more in the last 2 years, than in the previous 43 before it.
(Training since 1978). Age related, dehydration related, maybe... Working on both...

 

[Anabolic66]

Back / Bi (home gym)

Kids are on vacation this week, and asked me not to deadlift so early today, as it wakes them.
Their bedrooms right above gym.
I try to be quiet when possible, but that last DL when lowering it (even slowly) can be noisy.
(Shakes their walls a bit). So I moved my DL to the other side of the house, basement living room.
The things we do for our kids (ages 26 and 29) LOL. Whatever works...

* All for 4 sets each

Deadlift (sumo again) worked up to 425 for a single. Never did Sumo, so trying to work on it.
--- Lower back sure feels better doing it.
Pulldowns (wide)
Pulldowns (close)
Seated rows (bands)
Rev-Hypers

Preacher Curls
Barbell Curls
Rope (hammer) curls

 

[SkRaw85]

I love this setup! Glad sumo is working for ya. I’m guessing sumo may be my road back to deads in a few months if all goes well.

 

[Hyde]

So the thing about sumo is, it works well to display strength for some and hit some muscles differently than conventional, but all good sumo pullers will tell you they have to do some kind of conventional work to maintain their low back strength. They all do something like rack/blockpulls, or RDLs, or SLDLS, or GMs, etc - if not conventional from the floor as well.

So they build the low back and legs up, then use their better leverages with Sumo the last 8 weeks or so of training to peak that.

You can just do sumo for a while, but the takeaway is if you entirely cut out low back work, expect the low back to weaken if it goes untrained too long (and you had previously been training it).

 

[Anabolic66]

Yeah, I'll continue to conventional pull as well. Just changing it up a bit to give low-back a needed break.
I'm always limping around like a tard, LOL..

At this age I'm just looking to stay in the game somewhat...

 

[Segansational]

Back / Bi (home gym)

Kids are on vacation this week, and asked me not to deadlift so early today, as it wakes them.
Their bedrooms right above gym.
I try to be quiet when possible, but that last DL when lowering it (even slowly) can be noisy.
(Shakes their walls a bit). So I moved my DL to the other side of the house, basement living room.
The things we do for our kids (ages 26 and 29) LOL. Whatever works...

* All for 4 sets each

Deadlift (sumo again) worked up to 425 for a single. Never did Sumo, so trying to work on it.
--- Lower back sure feels better doing it.
Pulldowns (wide)
Pulldowns (close)
Seated rows (bands)
Rev-Hypers

Preacher Curls
Barbell Curls
Rope (hammer) curls

Nice job on the sumo pull! But mainly stopping in to say I love the DL bar right in the middle of the living room!

 

[Anabolic66]

Light arms / delts

* 4 sets of each

Skull-Crushers
Lying D-Bell Ext
Tate Press

Preachers
Cable-Curls
Seated D-Bell Curls

Smith BNP
Smith Front Press
Side Laterals

 

[Anabolic66]

Legs (Home Gym)

* 4 sets on everything

SSB Squats
Belt Squats
Sissy Squats
Leg Curl
Leg Ext
Calf Raise

Normal Hypers
Ab Crunch