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Anabolic Road to Summer

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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 11, 2013 2:26 pm

09/03/13 - Shoulders, Arms

60 sec rest between sets and exercises:

Headstand Push-ups: 7, 7, 7, 7, 7
DB One Arm Overhead Press (full rom) @ 25 kg: 2/2, 1/1; @ 22.5 kg: 3/3, 3/3; @ 20 kg: 8/8 (L/R) - This is done to fix a left/right imbalance

Descending biceps circuit (60 sec rest between circuits):

BB Curls @ 30 kg: 10, 8, 6, 6, 6, 4, 2
DB Alternating Hammer Curls @ 20 kg: 10, 8, 6, 6, 6, 4, 2
BB Reverse Curls @ 30 kg: 5, 4, 3, 3, 3, 2, 1

Didn't find time for triceps or core, unfortunately.


Last edited by Iliander on Mon Mar 11, 2013 2:33 pm; edited 1 time in total
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 11, 2013 2:28 pm

10/03/13 - Legs

10 x 10 Back Squats @ 45 kg with 30 sec rest between sets.

Just wanted to try this out. I have no squat rack so I can't use a heavy barbell.
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Re: Anabolic Road to Summer

Post by Rastaman on Mon Mar 11, 2013 5:38 pm

Really dig your chest and back workout !

Can't wait try it out, once Im able to :mrgreen:
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 11, 2013 6:03 pm

Rastaman wrote:Really dig your chest and back workout !

Can't wait try it out, once Im able to :mrgreen:
Thanks Rastabro!

I'll remember this, you won't escape the wrath. :toothy:
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Re: Anabolic Road to Summer

Post by Rix on Mon Mar 11, 2013 6:39 pm

no squat rack, no heavy barbell squats :(

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Re: Anabolic Road to Summer

Post by Iliander on Tue Mar 12, 2013 6:03 am

I keep lolling at that vid :roflol2:
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Re: Anabolic Road to Summer

Post by Rastaman on Tue Mar 12, 2013 6:11 am

:facepalm:
Always workout when Mums home!
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Re: Anabolic Road to Summer

Post by Dave on Tue Mar 12, 2013 6:25 am

All I can do is shake my head. :facepalm:

1. It is easy (at least for one with good ankle mobility) to pop back up onto one's feet - UNTIL he took his toes off the ground. Even then some of us could probably have done it safely.

2. It is easy to bail the bar behind oneself.

3. It is easy to figure out that if something is heavy, more than 7 feet long, and symmetrical, it is probably smarter to grab it in the middle rather than off to one side.

4. It is easy to see that this is a job for... Captain Obvious!
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Re: Anabolic Road to Summer

Post by Iliander on Tue Mar 12, 2013 5:11 pm

11/03/13 - Misc

5 Fingertip Dips
30 Fingertip Push-ups
20 Wrist Push-ups
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Re: Anabolic Road to Summer

Post by Iliander on Tue Mar 12, 2013 5:16 pm

12/03/13 - Full Body

Approx. 60 sec rest between sets and exercises:

Adv. Tuck Plance: 4s, 4s, 4s
One Leg Front Lever: 13s, 13s, 13s
Box Cross Pullouts with feet at same level as hands in starting position: 3, 3, 3
Straight-arm Ring Flyes: 4, 4, 4
Headstand Push-ups: 9, 9, 9 (this turned out be very easy...)
Bulgarian Ring Dips: 9, 9, 9
Pull-ups: 15, 15, 13+2
Ring Rows: 15, 15, 12+3
Decline Triceps Extensions: 4, 4, 4
Decline Diamond Push-ups: 20, 20, 20
20 kg DB Curls: 5, 5, 5
45 kg Front Squats: 12, 12, ... stopped because I started to feel a pain in the right side of my abs/obliques :confused:
Russian Leg Curl Partials: 5, 5, 5


Last edited by Iliander on Fri Mar 15, 2013 6:20 am; edited 1 time in total
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Re: Anabolic Road to Summer

Post by Iliander on Thu Mar 14, 2013 5:33 pm

14/03/13 - Legs

60 sec rest between sets and exercises:

45 kg (100 lbs) ATG Back Squats: 10, 10, 10, 10, 10
45 kg (100 lbs) Front Squats: 10, 10, 10, 10, 10
+ some Russian Leg Curl work
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Re: Anabolic Road to Summer

Post by Dave on Thu Mar 14, 2013 6:27 pm

Hey good work on the front squats!
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Re: Anabolic Road to Summer

Post by itlives on Thu Mar 14, 2013 7:56 pm

Iliander wrote:11/03/13 - Misc

5 Fingertip Dips
30 Fingertip Push-ups
20 Wrist Push-ups

Nice stuff here! I haven't done wrist pushes in a while -I may try tomorrow if I remember.
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Re: Anabolic Road to Summer

Post by Iliander on Fri Mar 15, 2013 6:26 am

Thanks guys!

Front squats are way more difficult than back squats for me. A front squat is about as difficult as an ATG back squat with the same weight.

I forgot to write down an exercise I did on workout 12/03/13, ring rows.

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Re: Anabolic Road to Summer

Post by Dave on Fri Mar 15, 2013 11:26 am

I think fronts are even harder than ATG back squats. I'm sure you'll feel the same way too once you start moving ~1.5 x bodyweight +.
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Re: Anabolic Road to Summer

Post by ranger_x3 on Fri Mar 15, 2013 10:10 pm

I always found fronts harder because they put more emphasis on the quads, something that I didn't really build through running. They do feel much better on the lower back though since you stay much more upright. I think when I was training both at the same time I could do 30# more for an ATG back squat than I could for a front squat.

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Re: Anabolic Road to Summer

Post by Rastaman on Fri Mar 15, 2013 10:19 pm

itlives wrote:
Iliander wrote:11/03/13 - Misc

5 Fingertip Dips
30 Fingertip Push-ups
20 Wrist Push-ups

Nice stuff here! I haven't done wrist pushes in a while -I may try tomorrow if I remember.

Nice workout mate.

Will have to try the fingertip and wrist Pushups in next push session.
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Re: Anabolic Road to Summer

Post by Nathan on Sat Mar 16, 2013 10:53 am

Great workouts ! Keep on going like this and you will get lots of :naughty: :pbjt:
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Re: Anabolic Road to Summer

Post by Iliander on Sat Mar 16, 2013 11:32 am

Dave wrote:I think fronts are even harder than ATG back squats. I'm sure you'll feel the same way too once you start moving ~1.5 x bodyweight +.
Ranger wrote:I always found fronts harder because they put more emphasis on the quads, something that I didn't really build through running. They do feel much better on the lower back though since you stay much more upright. I think when I was training both at the same time I could do 30# more for an ATG back squat than I could for a front squat.
I'm going to try do my front squats ATG as well. :beardy:

Rastaman wrote:Nice workout mate.

Will have to try the fingertip and wrist Pushups in next push session.
Thanks Rasta.

Yeah that's a great idea. Fingertip and wrist push-ups fit in any routine.

Great workouts ! Keep on going like this and you will get lots of :naughty: :pbjt:
Haha thanks. You talking about :kitty: ?
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Re: Anabolic Road to Summer

Post by Nathan on Sat Mar 16, 2013 12:16 pm

:kitty: yep
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Re: Anabolic Road to Summer

Post by Iliander on Sat Mar 16, 2013 12:17 pm

:roflol2:
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Re: Anabolic Road to Summer

Post by ranger_x3 on Sat Mar 16, 2013 1:49 pm

Iliander wrote:
I'm going to try do my front squats ATG as well. :beardy:

You shouldn't have much trouble with that unless your elbows are hitting your knees. Do you hold the bar in a clean position or cross your arms?

Another big thing I did was flexing my core and holding my breath. If I didn't do both of those on a per rep basis I would have far less strength coming out of the hole, and would limit the weight I could use by a good amount.

You could also try some Zerchers if you think your elbows are up to the challenge :twisted:

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Re: Anabolic Road to Summer

Post by Dave on Sat Mar 16, 2013 4:32 pm

Definitely valsalva on every rep! I don't care if you're doing 300 pounds or 30 pounds, it just makes sense.
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Re: Anabolic Road to Summer

Post by Dave on Sat Mar 16, 2013 4:35 pm

Iliander wrote:
Nathan wrote:Great workouts ! Keep on going like this and you will get lots of :naughty: :pbjt:
Haha thanks. You talking about :kitty: ?
Nathan wrote: :kitty: yep
Iliander wrote: :roflol2:

Now boys don't abuse the poor kitty smiley. :naughty:
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Re: Anabolic Road to Summer

Post by Iliander on Sat Mar 16, 2013 4:59 pm

ranger_x3 wrote:You shouldn't have much trouble with that unless your elbows are hitting your knees. Do you hold the bar in a clean position or cross your arms?

Another big thing I did was flexing my core and holding my breath. If I didn't do both of those on a per rep basis I would have far less strength coming out of the hole, and would limit the weight I could use by a good amount.

You could also try some Zerchers if you think your elbows are up to the challenge :twisted:

Dave.cyco wrote:Definitely valsalva on every rep! I don't care if you're doing 300 pounds or 30 pounds, it just makes sense.
I hold the bar in a clean position, can't do it otherwise because I don't have access to a squat rack. So I clean the barbell first. I flexed my core and held my breath as well, it's definitely necessary. Zerchers would be too impractical, not sure how I would pick up the weight that way. :toothy: Thanks for the advice btw!

Now boys don't abuse the poor kitty smiley. :naughty:
:igiveup:
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Re: Anabolic Road to Summer

Post by Dave on Sat Mar 16, 2013 5:09 pm

Iliander wrote:Zerchers would be too impractical, not sure how I would pick up the weight that way.

Not at all!

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Re: Anabolic Road to Summer

Post by Rix on Sat Mar 16, 2013 5:27 pm

No idea how you do fingertip dips Ili, its just soo painful :( haha i can hardly to push ups on my FT, you must have steel bones
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Re: Anabolic Road to Summer

Post by Iliander on Sun Mar 17, 2013 6:34 am

Dave - Alright. :hifive:

Rix - Hahahaha I built up to it. At first I could only do a few fingertip push-ups.

16/03/13 - Upper Body #1

Adv. Tuck Planche: 5s, 5s, 5s, 5s, 5s
Straddle Front Lever: 5s, 5s, 5s, 5s, 5s
Crucifix Rollout negatives (slow): 3, 3, 3, 3, 3
Straight-arm Ring Flyes: 3, 3, 3, 3, 3

6 Fingertip Push-ups on 2 fingers each hand
12 Fingertip Push-ups on 3 fingers each hand
12 Diamond Fingertip Push-ups
15 Decline Wrist Push-ups
6 Diamond Wrist Push-ups
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Re: Anabolic Road to Summer

Post by ranger_x3 on Sun Mar 17, 2013 9:50 am

Dave.cyco wrote:

Not at all!

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I actually kneel on the ground, pull so my torso is upright, then do a lunge to get upright. Since I'm using the EZ Curl bar for everything I'm not sure I could get wide enough to do a zercher deadlift.

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Re: Anabolic Road to Summer

Post by Iliander on Sun Mar 17, 2013 10:26 am

17/03/13 - Upper Body #2

One Hand Dips (other hand at wrist): 2/1+1 (lost grip), 2/2, 2/2, 2/2, 2/2 (L/R)
One Hand Pull-ups (other hand at elbow): 2/2, 2/2, 2/2
One Hand Pull-ups (other hand at wrist): 8/8, 8/8
HeSPUs on push-up handles: ... shoulders and forearms felt tired, decided to let them rest. Next time I'll begin with this.
Standing Ab Wheel Partials (AFAP): 2, 2, 2, 2, 2
40 kg BB Curls: 5, 5, 5

Nice session. I'm doing this for a while btw:

Day 1 - Planche, Front Lever, Crucifix Rollout (straight-arm work)
Day 2 - HSPU, One Arm Dip, One Arm Pull-up (bent-arm work)
Day 3 - lower body
repeat...
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Re: Anabolic Road to Summer

Post by Rix on Sun Mar 17, 2013 11:39 am

Good split, similar to mine ish ~

I think josh.t always told me to start with HeSPU << so i do now and you get more bang for your buck. I recommend!
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Re: Anabolic Road to Summer

Post by Iliander on Sun Mar 17, 2013 11:44 am

Rixstar wrote:Good split, similar to mine ish ~

I think josh.t always told me to start with HeSPU << so i do now and you get more bang for your buck. I recommend!
Yeah indeed! Well it's mainly about not doing planche work before HSPU but the one hand dips somehow tired out my shoulders and especially forearms. HSPU before any other pushing exercise!
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Re: Anabolic Road to Summer

Post by Rix on Sun Mar 17, 2013 11:49 am

Iliander wrote:Yeah indeed! Well it's mainly about not doing planche work before HSPU but the one hand dips somehow tired out my shoulders and especially forearms. HSPU before any other pushing exercise!

It is a lot of shoulder work, gonna have boulder shoulders bro!!

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Re: Anabolic Road to Summer

Post by Iliander on Sun Mar 17, 2013 11:56 am

hahahahaha boulder TRAPS you mean :toothy:
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Re: Anabolic Road to Summer

Post by Rix on Sun Mar 17, 2013 11:58 am

all the same area :lol:
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Re: Anabolic Road to Summer

Post by CheesedogTheFirst on Mon Mar 18, 2013 12:10 am

Rixstar wrote:

It is a lot of shoulder work, gonna have boulder shoulders bro!!

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That pic is truly frightening! Besides being some kind of circus freak, to judge from the look on his face he's either clinically insane, or extremely constipated. I didn't know trap building could do that to a man.
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Re: Anabolic Road to Summer

Post by Rastaman on Mon Mar 18, 2013 4:59 am

Hey mate, never seen a one arm dip, sounds like your getting close.

I'd imagine that one arm dip/pull-up progressions :mrgreen: must be pretty taxing in the one workout!

Maybe hit the HeSPU's fresh at another time of the day.
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 18, 2013 6:40 am

Yeah he doesn't seem to have a neck, heh.

Rastaman wrote:Hey mate, never seen a one arm dip, sounds like your getting close.

I'd imagine that one arm dip/pull-up progressions :mrgreen: must be pretty taxing in the one workout!

Maybe hit the HeSPU's fresh at another time of the day.
Not really hahaha. The one hand dip is quite difficult I suppose but nowhere near the difficulty of a (good form) one arm dip. I'm just gonna try use the climber's approach (wrist --> elbow --> shoulder --> no assistance) for both OAD and OAC. Didn't think about doing the HeSPUs at a different time of the day, might be a good idea but I'll try to simply do it at the beginning of the workout next time and see if that works. :)
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 18, 2013 1:33 pm

18/03/13 - Lower Body

40 kg Deadlifts: 20, 20, 20; I'm doing this as injury rehab for my right erector.
50 kg ATG Front Squats: 5, 5, 5, 5, 5
ATG One Leg Squats: 5/5, 5/5, 5/5 (L/R)
One Leg Tuck Jump Squats: 5/5, 5/5
ATG Hannibal Heel Squats: 20
ATG Hannibal Toe Squats: 20
Russian Leg Curl Partials: 5, 5, 5, 5, 5

CG Wrist Push-ups: 10
Wrist Dips: 3, 3
Fingertip Dips: 7, 12
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Re: Anabolic Road to Summer

Post by Black. on Mon Mar 18, 2013 1:52 pm

Iliander wrote:Wrist Dips: 3, 3
You must have iron wrists ;)
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 18, 2013 2:30 pm

Black. wrote:You must have iron wrists ;)
Haha thanks Black! I think if you can do 20-30 wrist push-ups you can do a couple of these. :)
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Re: Anabolic Road to Summer

Post by Rix on Mon Mar 18, 2013 2:34 pm

They used to make me do loads of wrist push ups at muay thai, does it actauully do anything for you Ili?
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 18, 2013 2:39 pm

Rixstar wrote:They used to make me do loads of wrist push ups at muay thai, does it actauully do anything for you Ili?
I dunno :toothy: I use it to balance my wrists from all the muscle-ups which are basically a brutal wrist curl every time I go through the transition.
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Re: Anabolic Road to Summer

Post by Rix on Mon Mar 18, 2013 2:47 pm

I want a muscle up [You must be registered and logged in to see this image.] haha. Ill add the wrist pushups to my routine and let you know if i notice anything.
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Re: Anabolic Road to Summer

Post by Iliander on Mon Mar 18, 2013 2:53 pm

Rixstar wrote:I want a muscle up [You must be registered and logged in to see this image.] haha. Ill add the wrist pushups to my routine and let you know if i notice anything.
alright cool!

for the muscle-up, just practice high pull-ups to the chest and slow muscle up negatives, with a false grip. learning the false grip muscle-up before the no-false grip muscle-up is recommended imo. well it's (a lot) easier at least. maybe it might not be necessary lol.
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Re: Anabolic Road to Summer

Post by Rix on Mon Mar 18, 2013 2:55 pm

Once i build my outside pull up bare ill be able to swing/kip and do it, so ill get on muscle ups then. ^^^ thats what i plan on doing tho
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Re: Anabolic Road to Summer

Post by Iliander on Tue Mar 19, 2013 11:16 am

19/03/13 - Upper Body #1

Adv. Tuck Planche: 5s, 5s, 5s, 5s, 5s
Straddle Front Lever: 5s, 5s, 5s, 5s, 5s
Crucifix Rollout Negatives (slow): 3, 3, 3, 3, 3
Straight-arm Ring Flyes: 5, 5, 5
Straight-arm Ring Flyes with small incline: 7, 7
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Re: Anabolic Road to Summer

Post by itlives on Tue Mar 19, 2013 11:46 am

That's some strong work Ili !
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Re: Anabolic Road to Summer

Post by Iliander on Tue Mar 19, 2013 12:09 pm

itlives wrote:That's some strong work Ili !
Thanks Mike!
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Re: Anabolic Road to Summer

Post by CheesedogTheFirst on Wed Mar 20, 2013 2:33 am

itlives wrote:That's some strong work Ili !

It sure is. You're turning into a BEAST. :clappy:
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Re: Anabolic Road to Summer

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