AJ's reboot log.

[Superbeast668]

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.

Even at 30 a 6 day work week has me feeling like a fucking wreck at the end. Around 60 hrs plus gym and food prep is rough

 

[ajdos]

Today was back, and am workout at the gym I dont particularly like, doosh city.


Hammer strength pullover:

I acutally really like this machine.

3 plastes x 20
4 plates x 16
5 plates x 12
6 plates x8

hammer strentgh high row

3plates x 16
4 plates x 6 (what a difference)
4 plates + 10 each side x 6

single handle dual pulldown, twisting to supinated grip

85 x 15
100 x12
120 x 10
135 x 8
solid holds on each contraction


pulldowns shoulder width neutral grip facing away from the stack
85 x 14
95 x 12
120 x 8
120 x 8
same thing 2 second holds on contraction


close grip over hand with cambered bar

85 x 10
85 x 10
85 x 11
85 x 12
same thing slow controlled reps hard hold and squeeze

shrugs

315 x 14
405 x 10
495 x 6
out of time had to go to work

good overall workout- no dooshes bugged me

 

[ForkLift]

I would love to go back and read everything, will when i get more time
But what i'm most interested in is an updated pic?
is there a recent one adjos?

FL

 

[ajdos]

I would love to go back and read everything, will when i get more time
But what i'm most interested in is an updated pic?
is there a recent one adjos?

FL

About 3 pages back in the thread are the most recent pics- Ill get some new ones up here in about another week or so.

 

[ForkLift]

Hit chest. Chest and back have been major areas of concern for me, I have naturally good arms, but the other two are lagging badly.
So Im going to drop arm workouts and add the chest/back combo day back in.

Incline dumbell.
Gym was crowded as fuck had to use the shitty incline.

100 x 12
115 x 7
130 x 3
drop to 100 x 6

Incline hammer press.

2 45's (each side)x 12
2 45's +25 x 7
3 plates x 4
drop to 2 plates x 6
rest pause rep

Dips
6
7
8

x bodyweight

Upper fly crossover from bottom.

40 x 12
50 x 10
55 x 8
60 x 6

close grip smith press 135lbs
x10
x 9
x 10

one arm dumbell extensions
3 sets of 10 on each arm with a 20 lb, paused on the negative for a 2 count.

This pic is NOT from tonight this is about 2 weeks old now. But you can see some vascualrity, not hard but moving in the right direction.

Okay, now that's some impressive progress brother!
Wish i took some before and after pics for my log now!!!!
i don't like to post a lot of pics for my own reasons but at least i would of be able to show UK and you fellas how much progress i've made from this cycle

 

[ForkLift]

adjos clear your pn's brother!

 

[ajdos]

adjos clear your pn's brother!

Cleared....



Tonight was shoulders:

Did seated barbell press which I havent done in forever.
after warming up I did the following

135 x 11
165 x 6
185 x 2
drop to 135 x 8
drop to 95 x 7

Hammer Strength press

2 45's per side x 10
2 45's +25 x 5
2 45's + 35 x 3
drop to 2 45's 7
drop to 1 45 + 25 x 8

side laterals dumbell

45's x 12
55's x 7
60's x 5
drop to 45's x 10

side lateral machine raise iso holds

2 second holds on each rep

stack #4 12 reps
stack # 5 10 reps
stack # 5 10 reps
drop to stack # 3 5 second hold 3 reps
pause hold as long as I could for one long iso hold.

One arm tricep presses
3 sets 20, 15, 12
Incline close grip
95 x 11 2 second pauses at bottom 2 sets
135 x 7 " " "

done

 

[ForkLift]

Bro i have to say
You have made a great transformation from the beginning of this log
Please post another pic when you feel it does you justice!

Respect
FL

 

[ajdos]

Bro i have to say
You have made a great transformation from the beginning of this log
Please post another pic when you feel it does you justice!

Respect
FL

Soon, been dieting making good progress- just want to see substantial differences in bodyfat compared to the last pics.

 

[ajdos]

Last night was back/chest.

Decided with the way I was feeling not to push anything heavy at all- just moderate with good stretches some iso's and squeezing.

Medium width grip pulldowns to the front-with chest press machine flat.

120 x 20 pulldowns / 90 x 25
135 x 16 pulldowns/ 120 x 15 chest press
135 x 14 pulldowns/ 120 x 13 chest press
135 x 12 pulldowns / 125 x 10 chest press

the pulldowns were to the front -hold the contracted position a full two count with a slow negative- the presses were not to lockout and with a 2 second pause at the bottom on the negative.
I had a good pump after these.

Cable crossover-/seated reverse grip cable rows

50 x 15/ 120 x 20
50 x 15/ 160 x 15
50 x 15/ 200 x 12
60 x 10 / 240 x 8

Good hard squeeze on the crossovers with a good hard contraction on the rows and a good 1-2 second full stretch on the reps as well..

Incline dumbell puase reps, stretcher style pulldowns (like Meadows). Neutral grip standing.

50 x 16/ 120 x 15
60 x 13/135 x 12
70 x 10/ 135 x 12
70 x 10 / 135 x 12

pullovers with cable and concentration curls

60 x 15/ 35 x 8
60 x 13/35 x 7
60 x 12/35 x 6
60 x 12/35 x 6 drop set to 20's x 7 then iso hold of 15 seconds til my arm just gave lol.

Awesome pump- gave my joints a little break- legs tomorrow.

 

[jplahm]

Wats up AJ?! ...you are kicking ass brother! Following along!

 

[ajdos]

Wats up AJ?! ...you are kicking ass brother! Following along!

Hey bro! Thanks man- enjoy the journey with me.

 

[TrinityD]

Ohhh gosh I love chest/back supersets. Favorite part of my training day.
Good stuff

 

[ajdos]

Well today was legs. But yesterday I worked a 10 hr shift then went to job 2 for 4 more afterwards and stood the entire time.
So got home at 3 got up at 8, that wasn't too bad, had to hurry like hell to get to the gym- but this is NOT my regular gym this is the Cary Shit pit I hate it- dooshbag central and the equipment blows, but I had NO choice.
SO I rushed my punk ass out the door - days worth of meals and sups, went to the hell hole.

Pre exhaust- extensions- this machine is actually ok- its heavy and has a great ROM.

120 x 20

165 x 20

220 x 13

245 x 10

stack x 6 drop to 200 x 7 drop to 185 x 6

squats- now theres one squat rack and its the biggest fucking piece of rat shit ever!

the pins -if you call them that - are more like teeth set up at about 45 degree angles so you have to aim the bar perfectly to get it back in the rack- not only that its got a very narrow space to aim into- so if you miss you are clanking around badly after wearing your ass out doing squats!

I dealt with it but it sure made it dicey.

225 x 15

315 x 7

405 x 3

I had a guy help me on the last set so I could guide the bar back on the rack - I was disgusted with the situation and moved on.


hack squats- this machine also kinda sucks, you put your hips against some back pads and hold onto these bars about hip height. the machines motion is ok but you feel like you might slip off with heavier weights- again- made clearly by a crossfitter.

2 plates per side x 12
3 plates per side x 8
3 plates +25 lbs x 3
3 plates +25 lbs x 3

one leg leg press sideways angle- I like doing these they strengthen my gluteus along with outer quads

120 x 20

140 x 20

200 x 10

240 x 6

sissy squats

3 sets of 6 reps, I was pausing at the bottom of the stretch - man my legs were trembling awesome movement gonna do that more again.

legs were pretty smoked despite the not so usual workout and bad equiptment - made it work.

 

[jplahm]

Good stuuf AJ! ....your training is well put together!
Love the leg stuff!

 

[ajdos]

Well I was supposed to have a workout partner tonight- but he bailed- he claimed sickness but I think hes laid up with some new vagina.

So I went solo.

Incline dumbell

100 x 13
115 x 7
120 x 5


Press machine Flat

120 x 20 squeezing
150 x 16 squeezing
200 x 11 sqeezing mostly
240 x 6 good form but just pushing

drop to 150 x 10 drop to 120 x 10 drop to 80 x 8

Upper cut chest cable flies

50 x 14
55 x 12
drop to 45 x 5
60 x 8
drop to 35 x 7 drop to 25 x 6 more

Incline close grip
135 x 7
155 x 4
175 x 3
drop to 95 x 10, rest pause 95 x 6

some light cable straigh bar curls

 

[ajdos]

Hams and traps


Deads

135 x10
225 x 10
315 x 10
405 x 10
495 x 6
585 x 1

One leg leg curls plate loaded

3 45's x 15
4 45's x 10
5 45's x 5

Seated leg curl

145 x 16 2 second hold on contraction
160 x 10 " "
165 x 8 " "

Shrugs (barbell)

315 x 16
405 x 11
495 x 7
545 x 5

That was it, I had real low energy tonight- but I hung in there and knocked it out.

 

[Press]

Well I was supposed to have a workout partner tonight- but he bailed- he claimed sickness but I think hes laid up with some new vagina.

So I went solo.

Incline dumbell

100 x 13
115 x 7
120 x 5


Press machine Flat

120 x 20 squeezing
150 x 16 squeezing
200 x 11 sqeezing mostly
240 x 6 good form but just pushing

drop to 150 x 10 drop to 120 x 10 drop to 80 x 8

Upper cut chest cable flies

50 x 14
55 x 12
drop to 45 x 5
60 x 8
drop to 35 x 7 drop to 25 x 6 more

Incline close grip
135 x 7
155 x 4
175 x 3
drop to 95 x 10, rest pause 95 x 6

some light cable straigh bar curls

WOW bro looking good. you have made some crazy improvements! awesome!

 

[ajdos]

WOW bro looking good. you have made some crazy improvements! awesome!

Thanks Press, the diet is going well so far, just need to keep the body fat coming off, Im figuring 250 or so I should be (hopefully) sub 8% ...I hope.

 

[jplahm]

AJ,
Interested in how you are doing this...break us off a lil info?