View Full Version : Rodja's Jungle Warfare/Pro-Anabol Log
06-09-2007, 08:25 PM
During each WO, I will update where I am and where I was to show my progress. Cardio is a subjective issue, but I will be doing lots of aerobic and anaerobic activity. I have used ecdy, nettle, and AI's before, but I have never combined them in the same stack, so this should be an interesting run. I am trying to recover my strength that I lost while cutting for my MMA fight in May and still maintain a good level of conditioning, both in a cardio sense and BB sense.
Ht - 5'10" (don't think this will change)
Wt - 179
BF% - 12
Chest/Back - 44"
Arms - 15"
Waist - 31"
Legs - 26"
Strength/Body Comp goals:
Incline DB - 80x5
BB Row - 275x8
Deads - 385x5
Military Press - 155x5
Close-Grip BP - 215
Hammer Curls - 55x5
Walking DB Lunges - 80x6 per leg
Unilateral Leg Press - 3 platesX8
Wt - 180 lbs
BF% - 10
06-09-2007, 08:27 PM
Good to see you over here, you cave man. ;)
06-09-2007, 08:28 PM
Here was todays WO:
Close Grip BP - 195x6, 195x6 (215x6)
HS Shoulder Press - 1 plate+35x8, 8 (2 plates+10)
Campered Curls/Lying Extensions - 85x8/85x8, 85x8/85x6
Pressdowns/Unilateral Side Laterals - 140x10/30x10, 140x10/35x6
DB Curls/Behind-the-back Cable Laterals - 40x8/20x12, 40x7/20x12
Rear Laterals - 25x12, 25x12
Icarian Preacher Curls - 80x8, 60x15
Facepulls/Trunk Rotations - 50x15/50x20, 50x15/50x20
Cardio - 5 miles of biking, 20 minutes of running, 10 reps of 2's, 3's, and 4's (Thai boxing)
I felt really, really good during this WO. It took a while to get into the grove, but once I was there, I did not want to stop. Collectively, this took about 2 hours, but I was not lacking any energy. My weight is a little higher than I expected, but that is a good thing. My goal of 180 at 10% is not quite mathematically correct, but it is really close (my BF would be at 9.1%, give or take .1%). The journey has begun...
06-10-2007, 05:41 PM
Today, I did some cardio and Thai boxing since I did not go to BJJ yesterday. I did my usual 3.5 mile run, but I kicked up the intensity of run. I usually finish somewhere around 24-26 minutes, but today I was done in 22. I don't know if it is the stack, the Rocky 4 montage music, or both, but I had a great run. For the Thai boxing, I did 15 minutes of the Bas Rutten workout. I didn't stop because I was tired, I was just really hungry. My muscles are already starting to feel a lot fuller and I can see my abs starting to poke out a little.
06-11-2007, 03:04 PM
Today was heavy chest and back. It took me a little longer to get mentally ready today, but I definitely got there.
Flat DB Press - 70x8, 70x6
BB Row - 225x10, 225x10 (starting to regain my strength on this)
HS Incline Press - 1 plate+35x8, 1 plate+40x6
Lat Pulldown - 140x8, 150x8, 150x6
One Arm Row - 90x8, 90x8 (Strength is getting there, but I can't get a good contraction)
Icarian Dips - 255x12, 270x10
Weighted Crunches/O-goshi's (Judo Hip Toss) - 100x30/30x10, 100x30/30x10
Trunk Rotations - 40x10, 40x10
DC stretches afterwards for chest and back.
06-15-2007, 10:51 PM
Today was leg day, but first a little information about my leg training. I do not train for size or strength, but for power. I have a genetic predisposition for leg mass, so I don't train them with the same intensity as other muscles. Also, bigger thighs make certain submissions much more difficult to lock-up (e.g triangles).
Dynamic Squats - 155x3x5 (done WestSide style w/ 30 secs rest)
Front Squats - 135x5x3 (done WS w/ 30 secs rest)
SLDL - 185x6x3 (slow eccentric, explosive concentric)
Unilateral Leg Press - 2 plates+25x6x3
Smith-Machine Lunges - 135x5x3 (5 reps per leg, explosive)
About 10 miles of mountain biking throughout the day. It actually increases recovery and helps to alleviate the cramping I get in my left hamstring. I also checked my weight today and it was 176.5 , but I am definitely leaner and fuller.
06-16-2007, 04:26 AM
Welcome to the JUNGLE !!! :cool:
06-16-2007, 05:37 PM
Today was chest and back, but dynamic chest and heavy back.
Deads - 315x6, 335x3 (I need to get a new belt; old one is too big)
BB Rows - 205x12, 225x10, 275x6 (this is one of my main focuses)
Dynamic BP - 115x3x5 (done WS style w/ 20 secs rest)
Dynamic Pull-Ups - BWx3x3 (30 secs rest between sets)
Cable Crossovers - 40x16, 50x16, 60x12
It was open mat in BJJ and I rolled for most of the time. I was only resting for about 7 minutes of the 45 that I was rolling. Needless to say, my cardio felt great and I felt strong the entire time, even against the 240 lb guys. I know that this is only 7 days in, but this has been the best NH stack I have ever used. I am very excited about else is going to happen over the next 3 weeks.
06-16-2007, 05:46 PM
Looking good so far, keep up the great work! :)
06-18-2007, 04:16 PM
Today was Arms and Delts. I was really looking forward to this WO all day and it definitely was a good one.
Close-Grip BP - 205x8, 215x6 (PR)
Military Press - 135x6x2
Campered Curls - 95x8, 105x6
Seated Overhead Extensions - 75x8x2
Pressdowns - 140x10x2, 120x15
Unilateral Side Laterals - 35x8x2
Hammer Curls/Behind-the-back cable laterals - 40x6x3/20x10x3
Facepulls/Trunk Rotations - 70x15/50x20, 80x15/50x20
Rear Flys/Preacher Curls - 25x10/75x6, 30x10/75x6
Pump and vascularity were very nice and my strength is up on most of my lifts. So far so good and I will take my weight and some other measurements on Tuesday.
06-19-2007, 09:25 AM
On another note, I have started to notice a few things at the 11th day mark:
1. My shoulder is starting to hurt again and I am getting weird muscle twinges throughout the day.
2. My cardio has been insane, I have never used a stack that increases my endurance this dramatically.
3. Vascularity is way up; I am starting to see veins in my forearms and delts that I had never seen before.
4. My pulling strength is increasing at a very rapid clip and I am approaching my strength goals on every pulling exercise. Pushing exercises are not increasing as rapidly, but are still improving. I am more of a puller than a pusher, so this is not too surprising.
5. Sleep is hit or miss. I either sleep extremely well or I wake-up every 2 hours.
6. I don't know what the combination is of training, diet, and supplements, but I am at my smallest waist since I was 18. It seems like I am dropping between 1/16" and 1/8" on my waist everyday.
7. I am sweating like a fat kid on meth while I am training.
06-20-2007, 08:22 AM
Heavy Chest and Back today. My triceps are very sore, but I wanted to stay on schedule.
BB Rows - 225x10x2, 245x8
Incline BP 165x6x2
Lat Pulldowns - 150x8x2
DB Press - 70x6x3
Cable Rows - 140x10, 150x8x2
HS Flat Press - 2 platesx6
This was by far my least productive WO while using this stack. I didn't get the greatest sleep over the weekend and my shoulder has been cranky all day, so I wasn't at full power. I went for a run after lifting and I was fine until I hit the 3 mile mark and I started to get slight chills and felt my hamstrings starting to lock up. I decided to walk the rest of the route, ~1 mile or so, instead of tempting heat exhaustion. I weighed myself about halfway through my lifting and I was at 174 . I guess it is actually a good thing, though since I am getting much, much leaner and my strength is increasing. I would much rather have this than gain mass without having a strength increase.
06-27-2007, 07:24 PM
Thursday was heavy back and dynamic chest. I toned down the volume a little bit today since I am weary of overtraining.
Deads - 315x5, 335x4, 365x2
Dynamic DB Press - 50x3x5
Dynamic Row-Up - BW+25x8, +35x8, +45x8
Incline Flys - 35x12x3
HS Rows (neutral grip) - 3 platesx8x2
Weighted Crunches/Trunk rotations - 90x30/50x20, 100x30/50x20
Saturday was Arms/Delts. I decreased the volume for my triceps since they were too sore when I tried to train chest on Monday.
Close-Grip BP - 185x6, 205x6, 215x5
DB Press - 55x8x2
Campered Curls - 90x8, 100x6
Pressdowns/Unilateral Side Laterals - 150x12/35x8, 150x12/35x8
Hammer Curls/Behind-the-back Cable Laterals - 45x6/25x10, 45x6/25x10
Facepulls - 80x15x2
I also had BJJ this morning and I did really well until I got heelhooked about an hour into training. Nothing popped, but patella tendon and my vastus medialis hurt really badly. I have a slight limp when I am walking, but I do not think that it is anything serious.
Monday was heavy chest and heavy back. I was really looking forward to this WO today and I had a great one:
Flat BP (I suck at these)- 165x8, 185x4
BB Rows - 245x10, 255x8
Incline DB Press - 65x6, 70x5
Reverse Grip Pulldowns - 150x6x2
Dips - BWx10x2
DB Rows - 100x8x2
Weighted Crunches/Trunk Rotations - 100x30/45x20, 110x30/50x20
I also did four rounds on the heavy bag today to start to recondition my hands and shoulders. I am also confused about my weight: on the scale at my old gym, I was at 170-171, but at the scale at my new gym, I am at 180?? This makes more sense to me because I have definitely gained some muscle, but I am actually a little disappointed because I do not know if I will be able to make to 155 now.
1. ENDURANCE...I just don't seem to get tired while training. I still get winded, but my recovery is insane.
2. My vascularity is way, way up. Delts, biceps, forearms, calves, quads...veins are jst popping out all over.
3. My strength is improving at a very consistent rate on all lifts. I am very close or at the weights I was aiming for.
4. Acne and aggression have not really changed.
5. Fullness and pumps are amazing, especially in my arms and delts.
6. Sleep has been great, but it has been hard to get out of bed in the mornings.
7. Did I mention that I can wear size 29 shorts???