AJ's reboot log.

[Superbeast668]

You sure you're not juicin' bro? 315 bent over rows wtf! I only hit that on tren and drol.


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[ajdos]

You sure you're not juicin' bro? 315 bent over rows wtf! I only hit that on tren and drol.


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Before I got locked up I was doing 495 for reps.
I have a video of when I was prepping for my last show in 2012 doing 405 and 455. Its a natural movement for me. Same goes for deads, I can still do 495 on them.

 

[ajdos]

Yesterday I did chest am/arms pm.

Chest I was VERY weak, I dont particularly like training in the morning with one meal under my belt but Im sticking to this.

Dumbell press incline.
Warmed up...
First set was 85 for 12
second set was 95's for 7
last set was 95's for 6
dropped to 60's for a drop set and did 9 slow ones.

Also had some girl talking me up so I was a little distracted, she was actually pretty hot, had a niiice backside and kept coming up to the dumbell rack and getting bells right in front of me so I got a nice view. Started asking me about my tatts...distraction.

Got back to it, did flye machine, which had been my original intention to do pre-exhaust but some big fat guy was on it.
110 x 17
120 x 14
130 x 12
drop to 100 did 20.
I was doing these with a good hard squeeze on the pecs, could have done more weight but it would have been useless.

Went back to incline, did 60's slow and controlled 3 second holds.
60x 10
60 x 8
60 x 7
dropped to 40's did 10 more.

Close grip press.
135 x 14
155 x 9
185 x 5

Arms:

Pressdowns:

60 x 15
70 x 13
80 x 10
50 x 21

incline french press:
I went very light and slow on these, Im trying to get my left triceps long head to catch up with the right.
50 x fixed bar x 16 x 16 x 15

one arm revers grip cable extensions.
30 lbs x 12 x 12 x 10

last was bench dips.
These bother my shoulders a little but I can feel my tris really well on them.
x 8
x 9
x 10

Cable bicep curls standing.

100 x 20
110 x 16
120 x 12
140 x 9

Incline dumbell curls
25's x 15
30's x 10
30's x 11

Concentration curls dumbell:

30 x 8
35 x 6
25 x 10
20 x 12

done
The arm workout was really meant to be mostly squeezing and light so that I didnt overwork the tris especially.
Today I am very sore.

 

[Superbeast668]

Everyone has their weaker body parts. Back is definitely not yours. i can't imagine rows with that much iron on the bar.


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[ajdos]

Everyone has their weaker body parts. Back is definitely not yours. i can't imagine rows with that much iron on the bar.


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As strong as it is, its been the hardest to develop and lighter weights with specific form seems to be getting me better results.

 

[Superbeast668]

As strong as it is, its been the hardest to develop and lighter weights with specific form seems to be getting me better results.

Fully understand the notion. As I mentioned slow controlled for my overhead width type work is widening me out better than the super heavy work. I look like a tool on the assisted pull ups but it works.


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[ajdos]

Tonight was hamstrings.

My roomate and his buddy came a long, they are crossfit guys but they like to actually lift too, and both have good physiques.

Deads:
135 x10
225x 10
315 x10
405 x 9
495 x3
495 x 3 is the best I have gotten since I have been back in the gym.

One leg leg curl machine:

60 x 13
70 x 10
90 x 8

Hyperextensions supersetted with leg extensions:

Stack on extensions x 10 -12 reps hypers
stack x 12 -12 reps hypers
stack x 12 -12 reps hypers immediately back to extensions no rest.
stack x 10

 

[GS]

Great log my friend:headbang:!

 

[ajdos]

Shoulders tonight:

Started with presses, since I have been doing pre-exhaust I thought it would be a good idea to reverse the order.

warmed up 40, 50 lbs

75 x 9
80 x 5
85 x 3

40 x 18
40 x 15
Those higher reps sets really torched my delts.

rear delt machine

130 x 15
150 x 8
150 x 8
100 x 13

side laterals one arm at a time with dumbell, leaning.

25 x 15
30 x 12
30 x 12
30 x 12

At that point my delts had a great pump, mission accomplished and Im out- tommorow depending on how I feel may do back am, and chest pm.

We'll see.

 

[ajdos]

Doing back and chest today.
This am was back:

Pulldowns close crip to the front.

105 x 18
135 x 15
150 x 12
105 x 15

Pulldowns behind the neck.

105 x16
105 x 17
135 x 12
135 x 12 drop to 90 x 10
On all these reps I was holding the contracted position for a good solid 2 count, really tensing the muscles.

Close grip pulldowns wider handle.
135 x12
135 x11
135 x12
1235 x 14 got a few sloppier reps at the end here.

Rope cable pullovers superesetted with one arm dumbell rows.

40 x 17

60's x 10

50 x 13

60's x 10

50 x 12

60's x 10


upright rows cable with rhomboid shrugs on the incline bench.

70 x 15
60s x 10
80 x 12
60's x10
100 x 10
60's x 10

that was it, very light, but superstrict form with very slow controlled negatives, my pump was great.
Tonight will be chest.

 

[ajdos]

Hit chest tonight.

Started again with incline dumbell presses.

warmed up

70's x 16
85 x 12
95 x 8
100 x 5

dropped to 45's did 14

Cable cross overs.

40' lbs x 15
50' lbs x 12
50' lbs x 12
50' lbs x 10

Close grip press.

155 x 14
185 x 8
205 x 5
225 x 2 drop to 135 x 11

Did some rotator cuff work and was done.
Again, lots of energy, great pump and fullness, strength was good.

 

[ajdos]

Today's morning workout was Legs.
I hate legs in the morning but it was their turn in the rotation.

Hip was bugging me, but it wasn't something that stopped me from lifting.

Leg extensions.

90 x 15 holding the contractted position for a 2 count.

135 x 15 "

150 x 12"

185 x 10"

240 x 8

stack x 10 normal reps-dropped back to 90 repeated the reps with 2 second holds and slow negs.

One leg leg curl:

60 x 15
80 x 10
90 x 7

Leg press:
2 nd to last selector (whatever weight that is) 20 reps
stack 17
stack 16

Squats:

135 x 14
185 x 8
225 x 4
245 x 4
I did these with a good pause in the hole to drive up and out with- after all the pre-exhaust and such these weights felt like a ton.

 

[ajdos]

Tonight was arms:

Press downs, warmed up 40- 50

60 x 16
80 x 11
100 x7
110 x5
dropped to 40 and did 10 slow mo reps.

Lying cable french press.

60 x 20
70 x 14
80 x 11

One arm overhead extensions:

30 x 10
30 x 10
30 x 10

Biceps:
Standing barbell curl (fixed bar)
I do these with a hold on the contraction for a 2 count and slow negative.

60 x 12
70 x 9
70 x 8
dropped to 40 x 10

Incline dumbell curls:
25's x 12
30's x 10
30's x 10

Concentration curls:

20 x 15
20 x 15
20 x 15

 

[ajdos]

I was supposed to do 2 workouts today but that didnt happen.
I worked til 3 got home 3:30 or so in the am.
Slept in til 9 and that was all she wrote, by the time I did cardio walked dogs, and ate it was 11 and after that I played catch up on my day, I also have to go back to that job tonight at 10.
Last night I felt like shit, I dont know wtf was wrong with me, it was like I had real bad anxiety and my stomach was off.
I was able to work but my digestion was fucked up. I think something I ate before work wasnt so kosher.

Today was shoulders:

one arm cable side laterals.

30 x 15
40 x10
40 x 10
20 x 10 slow controlled holding contracted point for a 2 count.

Barbell standing press.
I hate these BTW but change is good, I went as heavy as I could on them which is not that much.

95 x 13
115 x 9
135 x 3
135 x 3
95 x 8 (drop set)
95 x8 dropped to 55 slow press for 6.

Front rasies.

3 sets of 10
dropped on the last one with 10's 2 second reps.

machine press 25 lbs per side:
After reading some of the recent threads I tried the MTUT style.
I did 4 super slow reps 3-4 second positive and then 6 regular reps after.
I did 3 sets like this, and my delts were shouting at me like mad dogs.
It was interesting, something new, I need to work on my form with it, Im not used to a slow positive.

 

[ajdos]

Back:

Started off with pulldowns.
Right away I noticed two things.
One I was flat and even a little groggy.
Two I was strong.

120 x 20
135 x 16
180 x 10
210 x 6

Bent rows.

135 warm up.

225 x 16
315 x 6
335 x 4

Pulldowns medium width neutral grip I did TUT style.

5 reps controlled positive with as many pump reps as I could do which was about 7. 120lbs
5 tut reps, 7 reps 150lbs
5 tut reps, 7 reps 150lbs
on a couple I may have done 8 or 9 but the burn was so intense I probably lost count.

Reverse grip pulldowns:
TUT
5 reps tut, 7 reps reg. 150 lbs
5 reps tut, 7 reps reg. 180 lbs
5 reps tut, 7 reps reg. 180 lbs

Have to say these hurt but my back was pumped as shit.

Shrugs seated dumbell supersetted with neutral grip rear delt flies.

100 lbs x 12/ 15 lbs dumbells x 10
100 lbs x 11/ 15 lbs dumbells x 10
100 lbs x 11/ 15 lbs dumbells x 10

 

[ajdos]

Chest today:

Pre exhaust.

Cable crossovers, lower pecs.
warmed up 30, 40

50 x 20
60 x 16

80 x 10
dropped to 50 did 12.
I did these with a good squeeze on the pecs - could go heavier but the idea was go as heavy as I could while still being able to feel the pecs.

Dumbell presses
warmed up 60's
75 x 16
85 x 11
95 x 8
100 x 5

these were done heavy, again tried to have as much squeeze in there as possible but the 100's were hard to feel admittedly.

Close grip press smith machine.
135 x 11
185 x 7
225 x 2 drop to 135 x 7
135 x 11
135 x 9

done

 

[AshopRep]

Chest today:

Pre exhaust.

Cable crossovers, lower pecs.
warmed up 30, 40

50 x 20
60 x 16

80 x 10
dropped to 50 did 12.
I did these with a good squeeze on the pecs - could go heavier but the idea was go as heavy as I could while still being able to feel the pecs.

Dumbell presses
warmed up 60's
75 x 16
85 x 11
95 x 8
100 x 5

these were done heavy, again tried to have as much squeeze in there as possible but the 100's were hard to feel admittedly.

Close grip press smith machine.
135 x 11
185 x 7
225 x 2 drop to 135 x 7
135 x 11
135 x 9

done

Can you do prohormones?

 

[ajdos]

Can you do prohormones?

Honestly its kind of a grey area. The metabolites they test for come out the same so far as I know. But then again the PH/PS arent illegal.
But would hate to find out the hard way on a violation.

 

[ajdos]

Today was hams:
My hip has been acting up this past week, so I had to be a little more planned on how I went about training my hams today.

Started off with ham string curls one leg, did them slow and controlled and gave em a good squeeze like I would a bicep curl.

40 lbs x 20
40 lbs x 16
40 lbs x 13

My hams really blew up with the reps, burned like crazy too, had a little trouble walking right after the last set.

Hypers:

20 reps
15 + 25 lb
15 + 25 lb
/ supersetted with leg extensions:

I did these in a 3/4 reps, what I did was not come all the way up, I used a light weight and just kept an even tempo where the tension was constant.
120 x 20
135 x 17
150 x13

Deadlifts
I have been going heavy on these and been getting stronger - but I noticed my form was breaking down.
So I practiced form today, with the other exercises as a pre-exhaust I just used strict form and some reps.

225 x 14
275 x 12
315 x 10

The idea was to concentrate on pushing out of the hole with my legs first then my low back.
These really worked me I was blowing hard from them.

 

[ajdos]

Today was arms:

Tricep pressdowns.

60 x 18
70 x 13
80 x 10
drop to 40 did TUT, slow positives and held the stretch, damn shit hurt.

Dumbell incline extensions neutral grip.
30 x 15
35 x 11
40 x 7

Overhead rope extensions:

60 x 20
70 x 15
80 x 13
90 x 7
drop to 50 x 20

Preacher curl machine.
70 x 22
90 x 17
110 x 12
130 x 7

Incline curls:
30 x 12
35 x 8
40 x6
drop to 30 x 10

Concentration curls:
25 x 12 per arm 3 sets.

hammer curls 35's x 3 sets of 10