Anabolicus Begins.

[PrinceVegeta]

Nice push session

 

[Anabolicus]

Update


Incline bench
3 warm up sets
100kgx6
100kgx4
100kgx3+1 assisted dropset 50kgx10

DB bench
42.5kgx5
42.5kgx5
42.5kgx5 dropset 34kgx8

DB fly
20kgx12
20kgx12

MP - Front delts were dead at this point. Had to clean the bar up to my shoulders.
50kgx8
60kgx3
60kgx3
50kgx6

Unilateral cable side raises
3x10

French press
3 sets

Cable pushdown
3 sets

 

[Anabolicus]

Had a huge failboat leg sesh. Just proves the point that I need to work my legs more than once a week because I tend to lose leg strenght really fast. My chances getting to the gym have been limited lately because of the uni.

Hopefully things will be more promising in the upcoming week.

 

[PrinceVegeta]

nice pressing session man, i feel u with the uni man, just try to make the best of it

 

[Anabolicus]

Remember the ''Crazy shredded dude'' thread? That same dude, Ott Kiivikas, the 11 time Estonain national champion, is making a youth training group, and I'm in it. I'm going to recieve nutritional as well as training related advice from him. I also get to go to this huge gym with a discount price, since I'm a member of his group. This will ensure that I'll be competing within the upcoming year.

Anyway, I tried out that gym today and managed to pull off a pretty decent lats/biceps blast.

Pullups: somewhere around 30
DB row: 50kgx10; 60kgx8; 60kgx6; 60kgx6
Seated cable row: 4 sets
Machine pulldown: 3 sets
Machine pullovers: 3 sets
Rear delt machine: 4 sets
BB shurgs: 3 sets
Machine curls: somewhere around 6 sets

Streched and got out. Soreness to be expected tomorrow.

 

[PrinceVegeta]

sounds awesome man!! strong rows!

 

[Anabolicus]

Chillax, broskies.

 

[PrinceVegeta]

that you? is it? damn character mininum

 

[Anabolicus]

that you? is it? damn character mininum

Yep, I was bored and tried some shopping.

Today:

Squat: 20kgx15; 50kgx6; 100kgx6; 120kgx6; 140kgx6; 160kgx2
Leg press: 250kgx10; 300kgx10; 330kgx10; 350kgx10 (PB)
Leg extension: 3x15
DB squats: 2x15
SLDL: 60kgx8; 90kgx8; 120kgx6; 120kgx6
Leg curl: 4 sets
Calf raises: 3 sets
Decline situps: 3 sets

 

[Anabolicus]

Chest, shoulders, triceps

Incline bench: 50kgx12; 70kgx6; 100kgx5; 110kgx1; 70kgx12
DB bench: 42.5kgx5; 42.5kgx5; 42.5kgx5
DB fly: 20kgx12; 20kgx12
MP: 50kgx8; 50kgx8; 50kgx8
Cable side raises: 3x12
Cable pushdown: 4x12
DB french press: 3x10

110 went up smoothly, I might have had one more in me, but I thought that I'd save it for the next session.

 

[El Freako]

Eww... yucky bb'ing split. Poo, poo!

 

[Anabolicus]

Eww... yucky bb'ing split. Poo, poo!

Silence!

 

[Natzo]

great pressing there!

and don't listen to Freako! BB routines makes you look good.

 

[Anabolicus]

Today:

Pullups: 30 reps total
DB row: 50kgx8; 60kgx8; 60kgx8; 60kgx8
Chest supported row: 3x10
Machine pulldown: 3x10
Rear delt machine: 4 sets
Cable curl: 3 sets
Machine curl: 3 sets

 

[Storm]

nice sessions lately, and good luck with that training group.

 

[Anabolicus]

Legs

Squat
20kgx15
50kgx10
100kgx6
120kgx6
140kgx6
160kgx2
100kgx12

Cybex squat press
4x10 up to 280 kg of plates. Feels way heavier than the regular leg press.

Leg extension
3x12

SLDL
50kgx10
100kgx10
100kgx10
100kgx6 - gassed out lol

Seated leg curl
3x10

Seated calf raise
3x??

Rotary calf machine
3x12

 

[Anabolicus]

Deadlift
60kgx10
100kgx5
140kgx3
150kgx3
160kgx3
170kgx1
180kgx1
190kgx1

Awesome effort, considering the fact that I haven't deadlifted over a month. I'm expecting an easy 220kg pull by the end of the year.

Pullups
30 total

Seated cable row
70kgx10
80kgx10
90kgx10

CG pulldown
50kgx10
60kgx10
70kgx10

Face pulls
30lbx20
40lbx20
50lbx20

I think, it was in lb's.

+ a bunch of cable curls.

 

[Anabolicus]

I've also started to follow a 3-day split. I'm working every muscle group in every 5 days. Here's what I have constructed, all suggestions are welcome.

Workout #1
Squat
Leg press
Leg extension (optional)
SLDL or SLGM
Leg curl
Calves

Workout #2
Incline bench
Flat db bench
Any fly movement (optional)
Side raises
Front raises
Triceps

I want to avoid any heavy shoulder presses, because of my shoulder that is feeling tender again.

Workout #3
Deadlift (every other session, GM's on off-week maybe?)
Pullups
Lat excercise 1
Lat excercise 2
Rear delts
Biceps

Abs at the end of the workout. What do you think?

 

[Anabolicus]

Quick update:

Squat
20kgx15
50kgx10
100kgx6
120kgx6
140kgx6
150kgx3
100kgx20

Cybex squat press
200kgx8
250kgx8
300kgx8
200kgx15

SLGM
45kgx10
55kgx10
55kgx10

Single leg curl
30kgx10
35kgx10
35kgx10
30kgx10

Standing calf raises
4 sets

The gym also has a safety squat bar, which I'll soon be testing out.

 

[Anabolicus]

Yesterday:

Incline bench
50kgx12
70kgx8
100kgx6
100kgx4
100kgx3
70kgx15

Incline machine press
4 sets

Cable crossover
4 sets

DB front raises
3x10

Cable side raises
3 sets

Cable pushdown
4 sets

One armed UH cable pushdown
3 sets