Anabolic66 Log

[Anabolic66]

Leg Day
A bit exhausted (4 hours of sleep, went and saw Hard Rock Legends "Nazareth" last night).

-4 sets each

Leg Press
Leg Ext
Leg Curl
Bulgarian Split Squats
Rotary Calves
Smith-Squats

Rev-Hypers
Ab Crunches

 

[SkRaw85]

I do them light every workout (5 days a week). Those plus stretching, plus switching to Sumo, have saved my lower-back.

Might try these next month to see if it’s a go for my back. Only one way to find out.

 

[Anabolic66]

Back

-4 sets each

Deadlift - Pyramid up to 480 x 1 (added 5 lbs to last weeks number)
Iso-Rows
Lat Pulls
Pullover Machine
Rev-Hypers
Smith Shrugs

Ab Crunch

 

[PolishHamm3r77]

That’s a damn good number. Way to work man!!!

 

[Hyde]

I’m glad your back has been happy and things are progressing well for deadlifts!

 

[Anabolic66]

I’m glad your back has been happy and things are progressing well for deadlifts!

Thanks brother... Hoping you'll heal up nicely as well.
Sucks when injury limits us. Affects my day mentally...

 

[Anabolic66]

Chest

-4 sets each

Flat Bench (barbell) - light (135)
Smith Inclines
Smith Close-Grips
D-Bell Bench
Hammer Decline Machine
Chest Dips

Rev-Hypers
Ab Crunch

 

[Hyde]

Thanks brother... Hoping you'll heal up nicely as well.
Sucks when injury limits us. Affects my day mentally...

Benny mentioned it recently in my log, but focus on the longterm plan. That was really simple but helpful advice - stop worrying about what I can’t do now, and just focus on the best way to move me towards what I ultimately want to accomplish, however long it takes. I need to focus on overall progression in the right direction, not speed of progress.

 

[Anabolic66]

Chest

-4 sets each

Flat Bench (barbell) - light (135)
Smith Inclines
Smith Close-Grips
D-Bell Bench
Hammer Decline Machine
Chest Dips

Rev-Hypers
Ab Crunch

Benny mentioned it recently in my log, but focus on the longterm plan. That was really simple but helpful advice - stop worrying about what I can’t do now, and just focus on the best way to move me towards what I ultimately want to accomplish, however long it takes. I need to focus on overall progression in the right direction, not speed of progress.

Great advices...

 

[Anabolic66]

Delts

-4 sets each

Smith BNP
Smith Front Press
Hammer Strength Shoulder Press
Machine Press
Rear Delt Flyes
Side Laterals

Rev-Hypers
Ab Crunch

 

[Anabolic66]

Arms

-4 sets each

JM Press
Tate Press
Dips

Preacher Curls
D-Bell Curls
Reverse Curls

Rev-Hypers
Ab Crunch

 

[Anabolic66]

Daily Cardio is 45 minute walk with wife and Pup. (Except in Winter and when raining)
My cardio suffers a bit in the winter. (I force myself to do it a couple times a week on Treadmill, rower, bike, etc).
Our neighborhoods is very "hilly" and Buddy the Dog makes us work and keep up (fast walker). It's a good heart pumper.

We also started hiking couple of years ago (really enjoy it) and will start soon (next week if nice out). I won't go when rainy.
Which PolishHamm3r77 can tell you, that's all its been doing here lately.
Tons of hiking trails around this area. A good reason for us to get away und stay up north for weekends away as well.
(White Mountains, etc).

 

[Anabolic66]

Back

-4 sets each

Deadlift (Up to 465 x 1) 485 (was in my plan), but that set told me otherwise (slight twinge, trying to listen for a change)
Iso-Rows
Lat Pulls
Rear Delt (upper-back flyes
Smith Shrugs
Rev Hyper

Ab Crunch
Light Bench (Just because)

 

[Hyde]

Listening is what helps you go to the next level, and stay in the weight room Warnings are a blessing - you don’t always even get any, speaking from much experience.

 

[Anabolic66]

Listening is what helps you go to the next level, and stay in the weight room Warnings are a blessing - you don’t always even get any, speaking from much experience.

Yup, I would be ignorant and ignore it in the past. Trying to be smarter now.
A gym hottie said to me yesterday "Why start now" ^^.

 

[Anabolic66]

Chest / Pressing

Shoulder seems to be healing up a bit (again). Still cant barbell bench, but Smith seems OK.

-4 sets each

Smith Flat Bench
Smith Close Grips
Smith Inclines
D-Bell Bench
Hammer Strength Declines
Dips

Rev-Hypers
Ab Crunch

 

[Hyde]

Yup, I would be ignorant and ignore it in the past. Trying to be smarter now.
A gym hottie said to me yesterday "Why start now" ^^.

I try not to take too much lifting advice from people who don’t have any surgical scars from lifting yet

 

[PolishHamm3r77]

I try not to take too much lifting advice from people who don’t have any surgical scars from lifting yet

Facts

“Bro just get in there and get after it! Pain is temporary”

says the guy who hasn’t torn muscles and popped tendons

 

[Hyde]

Facts

“Bro just get in there and get after it! Pain is temporary”

says the guy who hasn’t torn muscles and popped tendons

You can always assume the lifters who squat hard outside a rack/spotter arms/tow straps have never suffered a real fall or injury during one before.

If something goes, it happens in the blink of an eye. Dumping the bar backwards is the best case scenario, but it’s not always the outcome if things go sideways.

 

[PolishHamm3r77]

You can always assume the lifters who squat hard outside a rack/spotter arms/tow straps have never suffered a real fall or injury during one before.

If something goes, it happens in the blink of an eye. Dumping the bar backwards is the best case scenario, but it’s not always the outcome if things go sideways.

And they can literally go sideways

 

[Anabolic66]

Took a rare day off today, 90 degree's, hit the beach, gorgeous...
My 1st day off this year actually. Hit the gym at 5 AM though to get it in before we left:

Delts

-4 sets each

Smith BNP
Smith Front Press
Arnold Press
Machine Press
Reverse Flyes
Side Laterals

 

[Anabolic66]

I try not to take too much lifting advice from people who don’t have any surgical scars from lifting yet

Truth...

 

[PolishHamm3r77]

Took a rare day off today, 90 degree's, hit the beach, gorgeous...
My 1st day off this year actually. Hit the gym at 5 AM though to get it in before we left:

Delts

-4 sets each

Smith BNP
Smith Front Press
Arnold Press
Machine Press
Reverse Flyes
Side Laterals

Hampton or Salisbury?

 

[Anabolic66]

Arms

-4 sets each

Skull Crushers
Dips
Cable-Presses

Seated D-Bell Curls
Preacher Curls
Reverse Curls

Rev-Hypers
Ab Crunch

 

[Anabolic66]

Hampton or Salisbury?

Went to Hampton. Salisbury has improved, but still a bit of a dump.
Though 2 weeks in a row we stopped into Gracies Biker Bar (Salisbury) and had burgers.
Her food is awesome...

 

[PolishHamm3r77]

Went to Hampton. Salisbury has improved, but still a bit of a dump.
Though 2 weeks in a row we stopped into Gracies Biker Bar (Salisbury) and had burgers.
Her food is awesome...

Nice. Last time I went to Gracie’s was 2015. It was a very RED club day that day. We kinda got pushed aside as service to club members took precedence over us. Totally understandable and had no issue w it. I also stopped drinking and riding that summer. I did either or for a few yrs but no drinking anymore. I still love to ride though.

 

[Anabolic66]

Nice. Last time I went to Gracie’s was 2015. It was a very RED club day that day. We kinda got pushed aside as service to club members took precedence over us. Totally understandable and had no issue w it. I also stopped drinking and riding that summer. I did either or for a few yrs but no drinking anymore. I still love to ride though.

Yeah, I gave up booze 5 years ago as well.
Still visit some places and have a Heineken 0.0 and a burger or wings though.
Doesnt bother me to be in bars like it does for some ex-alchy's.

 

[Anabolic66]

Legs

-4 sets each

Squat (Up to 405 x 3, sat in hole for 5 second count on 1st rep).
Leg Press
Leg Ext
Leg Curl
Calf Raise

Ab Crunch

 

[Anabolic66]

Back

-4 sets each

Deadlift (up to 445 for max set)
1-arm D-Bell Rows
Lat-Pulls (close-grip)
Seated Rows (machine)
Rev-Hypers
Smith Shrugs

 

[Anabolic66]

Bench / Pressing

(1st time doing "real" barbell bench in around 6 months). Delt is feeling much better.
Didnt push it but moved up a little from the 135 I had been "testing it" with. (Which hurt BTW).
Today was pretty much pain-free up to 225 lbs where I stopped. Started with 135, then added 10-lbs a side until 4-10's were added. (215 lbs).
Last set I added a 5-lb per side to get to 225...

-4 sets each

Bench
Smith Inclines
Smith Close-Grips
D-Bell Bench (100's felt OK)
JM Press
Machine Press (rear delts)

Rev-Hypers
Ab Crunch

 

[Anabolic66]

Delts

-4 sets each

Smith BNP
Smith Front Press
Machine Press
Rear Delt Machine Flyes
Arnold Press
Side Laterals

Rev-Hypers
Ab Crunch
Light Bench Press

 

[Hyde]

If Dumbbells aren’t a problem on bench, nothing wrong with those! Just focus on using weights that don’t aggravate things

 

[Anabolic66]

If Dumbbells aren’t a problem on bench, nothing wrong with those! Just focus on using weights that don’t aggravate things

Yup,
Able to control the way they descend. benching has always been fun (barbell) but Im staying away until it feels good.
225 so far, so good. (Couldnt do 135 w/ out pain a while back)..

 

[Anabolic66]

Arm Day

-4 sets each

Skull Crushers
Dips
Tate Press

Preacher Curls
D-Bell Curls
Reverse Curls

Rev-Hypers
Ab Crunch

 

[Anabolic66]

I'll end my log here for now... I may start it back up once fully healed up and on a progression for new PR/max...
As of now its just logging the same workouts...

 

[Hyde]

I'll end my log here for now... I may start it back up once fully healed up and on a progression for new PR/max...
As of now its just logging the same workouts...

We’ll be here when you are ready!