Getting big with Anabolic Halo!

[koweanguy]

Pre-workout: cup of coffee Haha, do you drink black coffee straight up?
Bent Over Row: 165lb x 5 PR Niceee!! I stop having strict parallel form when lifting past 155lbs

But dangg, PR on chest after heavy back session..
And funny gif "Ain't nobody got time for that"

[AJohnson25]

Pre-workout: cup of coffee Haha, do you drink black coffee straight up?
Bent Over Row: 165lb x 5 PR Niceee!! I stop having strict parallel form when lifting past 155lbs

But dangg, PR on chest after heavy back session..
And funny gif "Ain't nobody got time for that"

Yup, Has to be black coffee haha Can't drink it any other way
I did notice that my form wasn't as good on Bent-over rows as last week. 20lb might have been too big of a jump, might have to drop the weight a little next week and focus strictly on form. I'm just happy to have hit 200lb on bench press...as sad as that is

[PappaBear76]

Yup, Has to be black coffee haha Can't drink it any other way
I did notice that my form wasn't as good on Bent-over rows as last week. 20lb might have been too big of a jump, might have to drop the weight a little next week and focus strictly on form. I'm just happy to have hit 200lb on bench press...as sad as that is

Nice workout and congrats on the 200 mark on the bench! I can still remember the first time I hit 205. Its an awesome achievement.
Subbed

[i_hate_my_job]

Has to be black coffee haha Can't drink it any other way

John Wayne style..i like that. Thats my afternoon pick me up, folgers singles black no sugar. Makes you feel strong just drinking it

[AJohnson25]

Lower Body Hypertrophy

Superset 1 Squats and Standing Calf Raises

Squats

185lb x 8
205lb x 8
215lb x 8

Standing Calf Raises

185lb x 12
205lb x 12
215lb x 12

Leg Curls

160lb x 10
160lb x 10
160lb x 10

Deadlifts

185lb x 8
185lb x 8
185lb x 8

Leg Extensions

160lb x 12
175lb x 12
175lb x 12

Supersets 2 Leg Press and Seated Calf Press

Leg Press

250lb x 12
250lb x 12
250lb x 12

Seated Calf Press

250lb x 12
250lb x 12
250lb x 12

Post-workout
Half a cup of coffee and 1 scoop of AH, By far my favorite combination!

Comment: I didn't do as well as I had hoped. Went up in a few reps than last week but nothing remarkable. I think that I'm going to keep my next few workouts pretty mellow. On the second set of deadliest, my lower back was killing me. I'm thinking it was because I didn't take a rest day after yesterday, which worked my lower back quite a bit.

Feels like I'm going to my interview looking like this haha

[AJohnson25]

Nice workout and congrats on the 200 mark on the bench! I can still remember the first time I hit 205. Its an awesome achievement.
Subbed

Thanks, It has taken a while to get there but feels great to get this far!

John Wayne style..i like that. Thats my afternoon pick me up, folgers singles black no sugar. Makes you feel strong just drinking it

AMEN haha Best improvised pre-workout there is, carry a pack with me every where I go!

[AK1615]

Yup, Has to be black coffee haha Can't drink it any other way

John Wayne style..i like that. Thats my afternoon pick me up, folgers singles black no sugar. Makes you feel strong just drinking it

Amen to that bro's.
If it's not biting back a bit, then it's not coffee

Good Luck at your interview man!

[AJohnson25]

Good Luck at your interview man!

Thanks, hoping to get this job. Technically not qualified for it for another 3 1/2 months haha

[AJohnson25]

Took today off, Kinda feel guilty about it though. I had clinicals all day and needed to rest up. Going to hit the gym hard this weekend!

[mtownballer20]

Took today off, Kinda feel guilty about it though. I had clinicals all day and needed to rest up. Going to hit the gym hard this weekend!

Kill it when you get in there!

[AJohnson25]

Later workout than usual, didn't do as bad as I was expecting. Great part of later workouts, no one is there!

Workout song of the day!



Chest and Arm Hypertrophy

Chest press

165 x 8
185 x 8
185 x 8

Incline press

135 x 8
140 x 8
145 x 8

Dumbbell Concentration curl

35 x 8
40 x 10
45 x 8

Pec Deck

145 x 15
145 x 15

Preacher Curls

65 x 8
75 x 8
75 x 8

Cable Kickbacks - Haven't done these in years!

27 x 8
32 x 8
32 x 8

Seated Triceps extension with ez-bar

40 x 10
45 x 10
65 x 10

Cable Side bend

135 x 12
156 x 12
170 x 12

Supersets - Spider Curls and Pressdowns
Spider Curls

30 x 8
30 x 8
35 x 8 PR

Cable Pressdowns with Rope

135 x 15
135 x 15

Post workout: 10oz of water, 2 scoops of AH and 1 tablespoon of Peanut butter! Kept the weight up a little more this week, so I was pretty happy with that. Definitely feel like I do better with afternoon workouts though.

[i_hate_my_job]

Crazy workout man.. gettin it in!! Ive never tried tri ext w/ an easy bar.. how do you feel it is as opposed to using a DB?

[AJohnson25]

Crazy workout man.. gettin it in!! Ive never tried tri ext w/ an easy bar.. how do you feel it is as opposed to using a DB?

Thanks, I actually like it better with the ez-bar. I noticed that my elbows didn't get as sore using the ez-bar compared to DB. The main reason that I switched is that the DBs at my gym only go up to 75, so I knew that eventually I would need to switch to ez-bar anyways; figured I might as well start using the ez-bar.

[PappaBear76]

Spider Curls! Thats awesome. Just have to keep it together when members of the gym try to be helpful, and inform you of the correct way to use the preacher curl seat.

[mtownballer20]

Verrrry Niiiiice!

[AJohnson25]

Verrrry Niiiiice!

Spider Curls! Thats awesome. Just have to keep it together when members of the gym try to be helpful, and inform you of the correct way to use the preacher curl seat.

Thank you both! Isn't it great! Haven't seen many people use spider curls in their routine. I have had someone walk up to me and ask what the hell I was doing haha

[AJohnson25]

Really lacking motivation today but dragged my ass to the gym! Knew I would kick myself if I didn't make it to the gym today. Sushi for pre-workout snack

Workout Song of the Day!



Back and Shoulder Hypertrophy

Seated cable rows

130lb x 8
130lb x 8
130lb x 8

Barbell shoulder press

70lb x 12
70lb x 12
70lb x 12

Wide grip pulldowns

130lb x 10
130lb x 10
130lb x 10

Reverse Pec Deck

100lb x 8
100lb x 8
100lb x 8

Barbell Shrugs

205lb x 10 PR
205lb x 12
205lb x 12

DB lateral raises

15lb x 12
20lb x 10
20lb x 10

Post-workout
Feeling pretty good after AH shake! Recovered pretty well from yesterday and not feeling as fatigued as I have been. Haven't had a good back/shoulder hypertrophy day in a while. Now time for the Superbowl!

[mtownballer20]

Congrats on the PR! I can't wait to see the commercials lol don't really care who wins.

[koweanguy]

Congrats on the PR! I can't wait to see the commercials lol don't really care who wins.

^Hahahah me too!! But the commercials this year were disappointing They only had a few new ones..

Interesting song; deep lyrics

205lb x 10 PR
205lb x 12
205lb x 12 Basically 3 Pr's!! Woohoo~

[AJohnson25]

Lower Body Hypertrophy

Workout Song of the Day! - Going old school!

[youtube]MVM8DUhdLyo/youtube]

Superset 1 Squats and Standing Calf Raises

Squats

185lb x 8
205lb x 8
215lb x 8

Standing Calf Raises

185lb x 12
205lb x 12
215lb x 12

Leg Curls

160lb x 10
160lb x 10
160lb x 10

Leg Extensions

160lb x 12
175lb x 12
175lb x 12

Supersets 2 Leg Press and Seated Calf Press

Leg Press

250lb x 12
250lb x 12
250lb x 12

Seated Calf Press

250lb x 12
250lb x 12
250lb x 12

Post-workout
1 scoop AH and 70z of coffee! Nothing great today, but hopefully more energy for tomorrow! Took deadlifts out of the rotation for the time being, going to focus more on squats. Might put them back in the routine in a few weeks. Now off to the ER for a few hours!

[AJohnson25]

^Hahahah me too!! But the commercials this year were disappointing They only had a few new ones..

Interesting song; deep lyrics

205lb x 10 PR
205lb x 12
205lb x 12 Basically 3 Pr's!! Woohoo~

I agree, only a couple decent commercials! At least the game picked up at the end!

It isn't my typical lifting song, usually saved for cardio haha

Maxed out the machine for shrugs, time to move to free weights

[mtownballer20]

I agree, only a couple decent commercials! At least the game picked up at the end!

Agreed, the commercials were sub-par.



Halo with 70oz of Coffee!?!? LOL I hope you meant 7oz

[i_hate_my_job]

Agreed, the commercials were sub-par.



Halo with 70oz of Coffee!?!? LOL I hope you meant 7oz

^this haha or youll definitely have plenty of energy tomorrow

[mtownballer20]

^this haha or youll definitely have plenty of energy tomorrow

AJ is ganna pull an all nighter! lol

[AJohnson25]

Haha I wish I had drank that much coffee! I'd have plenty of energy to finish my assignment tonight

[AJohnson25]

Upper Body Power

Pre-workout: cup of coffee

Seated Cable Rows:

145lb x 8
160lb x 6
175lb x 5 PR

Pull-ups:

BW x 6
BW x 6
BW x 6

Rack Chins:

BW x 10
35 x 10

Bench Press:

145lb x 10
185lb x 6
200lb x 5 PR

Dips:

BW x 10
BW x 10
BW x 10

Seated Dumbbell Shoulder press: - for some reason I just wasn't feeling it today

35lb x 10
40lb x 6
35lb x 10

Preacher Curls:

85lb x 8
85lb x 6
95lb x 5 PR

JM Press:

85lb x 10
95lb x 10
95lb x 10 PR

Pec Deck:

160lb x 8
160lb x 8
175lb x 6 PR

Post-Workout:
I feel great today, Really think that the AH is helping with my quick recovery and decreased soreness. Had 2 scoops with 10oz of water. I did switch up my workout a little bit, switched out Skull Crushers for JM Press as Mtownballer20 suggested. It helped a lot, my elbows feels great after the workout compared to the normal soreness immediately after. Thanks for the suggestion!

[mtownballer20]

PRs on PRs on PRs good stuff!!

[koweanguy]

Woahh.. such a dizzy routine!
But either way, you did an awesome job in hitting PR's! Especially towards the end of your workout Incredible endurance!!

[AJohnson25]

PRs on PRs on PRs good stuff!!

Woahh.. such a dizzy routine!
But either way, you did an awesome job in hitting PR's! Especially towards the end of your workout Incredible endurance!!

Thank you both for your constant check-ins, means a lot!
Felt like I was bouncing between areas of the gym haha
Power days always throw me, feels like Im just doing a total body workout. I like hypertrophy days a lot better. Thinking about trying MFT28 for 4 weeks

[AJohnson25]

Lower Body Hypertrophy

Workout Song of the Day! -





Dumbbell Squats - My back is still acting up, so went with dumbbell squats

20lb x 8
30lb x 8
30lb x 8

Standing 1 leg calf raises

BW x 12
25lb x 12
35lb x 15

Lunges

BW x 50 meters
20lb x 50 meters
35lb x 50 meters

Superset 1 Leg Curls and Leg Extensions
Leg Curls

160lb x 15
175lb x 12
175lb x 12

Leg Extensions

145lb x 15
160lb x 12
175lb x 12

Supersets 2 Leg Press and Seated Calf Press

Leg Press

250lb x 15
250lb x 18
250lb x 25 - Measle PR of reps

Seated Calf Press

250lb x 12
250lb x 15
250lb x 20

10mins Elliptical machine

Post-workout
Got back the Apt with my legs wobbling pretty good haha, made Shake with 10oz water and 2 scoops of AH then realized left my Ipod at the gym X_X had to walk back to the gym … at least I got another 1/2 mile into my workout! Legs are feeling great even though I didn't hit any PRs!