AJ's reboot log.

[ajdos]

Hams with deads.


Deadlift

135 x 10
225 x10
315 x10
405 x10
495 x8
575 x 2
515 x 3 (I actually hit failure) my low back was just fried.
Thought I may get 6 with 515 but just smoked.
Diet really felt apparent - still good push with low carbs.

One leg hamstring curl

3 45's x 14
4 45's x8
4 45's x8

seated leg curl
130 x 18
130 x 19
145 x 15

side lateral raises
20 lb dumbells
x 20
x 21
x 23

That was all she wrote, I was pouring with sweat all the fucking crowded asses in there.

 

[GS]

Hams with deads.


Deadlift

135 x 10
225 x10
315 x10
405 x10
495 x8
575 x 2
515 x 3 (I actually hit failure) my low back was just fried.
Thought I may get 6 with 515 but just smoked.
Diet really felt apparent - still good push with low carbs.

One leg hamstring curl

3 45's x 14
4 45's x8
4 45's x8

seated leg curl
130 x 18
130 x 19
145 x 15

side lateral raises
20 lb dumbells
x 20
x 21
x 23

That was all she wrote, I was pouring with sweat all the fucking crowded asses in there.

Tell me about it! Sonbitches are driving me crazy!
I had New Years resolutions!

 

[Superbeast668]

Tell me about it! Sonbitches are driving me crazy!

I had New Years resolutions!

Just want to drop a barbell on some of them!

 

[ajdos]

BACK

close grip pulldowns

10 on the stack x 15
12 on the stack x 11
14 on the stack x 10

these were with a good squeeze and hold on the contraction

chins-hadnt done chins in forever as my forearm was bothering me but it felt healed so I tried them out.

x 6
x 7
x 8

didnt bother the forearm - I suck at chins, I still weigh 260 and its funny I always got stronger on each progressive set doing them.

one arm dumbell rows
150 lb
x 10
x 12
x 10

I hate these because basically you do one set per side its really 6 all out sets.

Pulldowns/hammer strength light

1 45 plate per side 17 with a hold at the bottom

1 45+25 per side 12

1 45 +25 per side 12


Row machine

95 x 16
115 x 12
135 x10

upper back not a typical row.

Shrugs-barbell

405 x 14
495 x 5
495 x 5

upper biceps double cable curl mimicks front double bi

4 sets 35 lbs holding pose for 1-2 seconds

 

[TrinityD]

Try 2 arm db row
you have to use at least 40lb less weight.
I do it this way now too for the very same reason.

 

[ajdos]

Try 2 arm db row
you have to use at least 40lb less weight.
I do it this way now too for the very same reason.

Was thinking the same thing on the way home, have to do them supported - whole point was that I just did deads so regular bent barbell or t-bar were not on the menu- but I like how you think Trinity.

 

[TrinityD]

Don't need to do supported bro. It requires some core strength but dude I'm sure you got plenty of that.

 

[ajdos]

Don't need to do supported bro. It requires some core strength but dude I'm sure you got plenty of that.

Normally you would be correct but having done heavy deads just 48 hours before I wouldnt do many things bent over unsupported, which was why I chose 1 arm dumbell rows, my free hand and leg position could keep my low back invlovement minimimized.

 

[ajdos]

Yesterday was shoulders:

Hammer strength presss, originally I had wanted to start with smith machine presses but some fat ass wearing lycra pretending he was Ronnie Coleman had it locked up, what a tool.
Shiny blue lycra with 25% body fat- love these types they have some size mostly from being fat but they walk around like they are some big ass bodybuilder who people are going to be like "WOW". In their own fucking little minds hehe.

So- diet has been coming into play on my workouts, not very strong and surely don't have the normal endurance.

2 plates on each side 10 reps (moderate warm up/intermediate set)
2 Plates + 25 on each side 9 reps
3 plates, wouldn't even budge, which aggravated me, should have but wouldn't I got up off the machine shaking my head like WTF?!! Then spun around jumped under it and just lifted the damned thing.
So- 3plates 4 reps.

Went and got a buddy to give me a lift off with 3 plates and a 10 per side and got 3 reps, really 4 but he helped too much with one of them so I counted 3.

Side laterals

40's x 16
50's x 9
55's x 5
drop to 40's for 11

Standing barbell press (still weak on this shit)

95 lbs x 10
115 x 7
135 x 3
155 x 1
155 x 1
drop to 95 x 7

upright rows with cable
150 x 20
180 x 15
220 x 12
240 x 10

One arm overhead extensions with 25 lbs dumbell

3 sets of 10

 

[ajdos]

Yesterday I did a back chest combo which I will do in place of arm work for the time being, my arms grow no matter what but I want to focus on my chest and back some more.
Its a mostly light day and just go for feel with most of the movements.

First superset.

Neutral grip shoulder width pulldowns facing away from the machine - gives me a better feel and angle.

135 x 23

press machine 90 x 25

150 x 17

press machine 120 x 18

170 x 13

press machine 150 x 12

180 x 10

press machine 190 x 6



Incline dumbell press / low cable pulley row with two single handles.

70's x 10 2 second holds at the bottom

130 x 18 hold contraction for a two count

70's x 10 2 second hold

150 x 14 two second hold

80's regular speed x 10

180 x 12

100's regular speed x 7

220 x 9


rear delt machine neutral grip supersetted with lying incline front raises

120 x 15 on rear delt

10's x 15 on fronts (these are hard laying face down, 10's are actually a bitch lol)

130 x 12

10's x 15

150 x 10

10's x 15

cable pullovers / seated concentration curls

60 x 12

25 x 10

60 x 15
25 x 10

60 x 15

25 x 8

60 x 15

25 x 8


done!

great pump, body fat is coming off nicely!

 

[ajdos]

Legs


sqauats

135 x10
225 x 10
315 x10
405 x5 ( fuckin plate started to slide off- proly could have gotten 8-10)
495 x 1

MY IT band started bugging me, which happens a lot so I had to change up my workout after squats

leg extension

100 x 21
135 x 16
160 x 12
185 x 10
220 x 8
245 x 5

Leg press two feet

5 plates x 15
7 plates x 12
8 plates x 8
9 plates x 5

smith macine 1/3 rep (bottom only)
13 reps
11 reps
10 reps

I need to go see a Deep tissue person for my leg, last time the guy worked on it the problem cleared right up, just has become some thing Ill have to keep routtinely going back every so often and dealing with.

 

[TrinityD]

i hear you on those squats bro...
no matter what I have done, everytime I come back to them, within 1-2 workouts, something begins to snap up. in my case it's knees.

i dumped them and im so glad I did LOL. hack squats light my quads up 5x harder anyways...

bro after all that massive shoulder volume, im surprised you could lift anything besides the bar. don't feel bad about the SOHP. that's an exercise you really have to be completely fresh on to put up 2-3 plates. when I say fresh... I mean...your delts,chest,quads,hams,glutes,core,and back all have to be g2g to actually give 100% effort. otherwise you can only give like 20% effort then scratch your head when you're struggling with a plate.

I know you know this, but I wouldn't say you're "weak" bro. it's because you did a ton of volume and pre-exhaust before going there. the workouts earlier in the weak had your overall body fatigued too.

I wish I had your problem..I'm the opposite. My torso blows up. It was my biceps that I had to work really hard on to make them look 'proportional' to my body. AKA Lee Haney syndrome

 

[ajdos]

Tonight was chest, been dieting close to a month now down from 267 to 259, yeah 259...lol, just telling you guys what the scale says.

Its funny I have a theory about dieting, seems like every time I diet in the beggining I get some growth, I get a little stronger. I think the volume of food and having to eat more carb+protein mixtures alters the stomach acidity enoug that I dont absorb my protein as well, and when I reduce the carbs and eat them more separately I get better overall protein absorpbtion - I have nothing to prove this, total AJ bro science but I have a feeling it has something to do with it, because here I am on this diet actually lifting better than I did when I was pounding the food in Dec.

Incline dumbell

100 x 14
120 x 6
120 x 5
drop to 80's x 7

Flye machine

120 x 18
150 x 14
200 x 12
220 x 7
240 x 6 drop to 120 x 10 with 2 second holds on the contraction point.

dips

bodyweight x 7 x 7 x 6 x 6

incline hammer strength 2 45's per side x 6 x 6
drop to 1 45 +25 x 6
1 45 + 25 x 8
drop to 1 45 per side x 7

1 45 per side x 8

I was smoked!!

drenched with sweat, my hoodie is black and the sleeves were darker and leaving wet marks were my forearms were resting on my grey sweat pants.
Drenched- too many fucking noobs in there!

One arm overhead dumbell extensions.

35 x 7
35 x 7
35 x 6
35 x 6
drop to 20 x 6

DONE!
Had to change my clothes as soon as I got home holy fucking sweat balls!

 

[TrinityD]

there was a mr.olympia (bodybuilding) that told me to always have meals be pro/fat or pro/cho. never mix the two. i followed it and it worked very well when i was able to stick to the recommendation. i believe you man.

#broscience?
heh

 

[ajdos]

there was a mr.olympia (bodybuilding) that told me to always have meals be pro/fat or pro/cho. never mix the two. i followed it and it worked very well when i was able to stick to the recommendation. i believe you man.

#broscience?
heh

As a rule generally I follow the same, but when you start consuming larger quantities you have to do some carb pro mixtures, bigger meals and less time more volume of food.
Telling ya - definitely something to it Trin.

 

[Press]

you still working those double shifts bro?

 

[ajdos]

you still working those double shifts bro?

3 a week like a champ. Tue, Thur, Sat.

 

[ajdos]

Hamstrings:

One leg leg curl plate loaded.

3 45's x 20
4 45's x 12
5 45's x 8

Seated Leg Curl
135 x 20
155 x15
220 x 10
240 x 63
drop to 155 3 seconds holds per rep 8 reps

good mornings
135 x 17
155 x 13
185 x 10

did some pulldowns to the front with a close grip
3 sets of moderate weight squeezing

and
4 sets of seated concentration culrs

after that all done

 

[Press]

3 a week like a champ. Tue, Thur, Sat.

doesnt seem to be effecting ur lifts. gotta make that dough.

 

[ajdos]

doesnt seem to be effecting ur lifts. gotta make that dough.

Yeah picked up another shift this week and may work tonight as well, I try to moderate how far I push it with work though-too much and I get burned out Im not 25 anymore lol.