AJ's log

[ajdonutz]

I decided to get rid of the other thread I was posting in and move it over here and make it an actual log. I'll be adding workouts and keeping you all updated. I am working on adding some more size at the moment, when that changes I'll update. I'll start with Thursdays workout in the next post.

Here is the pic I posted from Tuesday


[attachment deleted by admin]

 

[ajdonutz]

Thursdays workout:
delts and bis

Bodyweight 238

Seated Smith shoulder press (first time doing these in about 4 months)
225x6
245x4
275x1
225x6

Seated dumbbell shoulder press
100x5
95x4
90x4

One arm dumbbell lateral raised focused on constant contraction
30x10
30x10
30x10

Rear delt dumbbell raise
40x12
40x12

Dumbbell hammer curl (I always keep perfect form on curls, no cheating except maybe last rep)
45x10
50x6

Ez bar curl
115x8
115x7

Cable curl
140x12

 

[TSizemore]

Workout looks Great!!

Now clean your damn room!!! :🙂

 

[ajdonutz]

Workout looks Great!!

Now clean your damn room!!! :🙂

Hahaha I know. The,bedroom is a bit of a mess right now 😛 thanks for the,constructive criticism tsize 😉

 

[ajdonutz]

Tonights workout: deads and hams

Weight: 240.5

Did conventionals again, tried a little heavier than I have in a while, was going for progressing weight on 5x5, but back was shot after 3 sets.,fucking lower back. I may try and start taking Tylenol pre workout on back days. I don't tweak or throw anything out deadlifting, it just is very uncomfortable on my low spine/upper tailbone. Anyways, workout was

Deads
315x5
335x5
355x5

Lying leg curl
120x10
135x8
150x5

Romanian deadlifts
225x8
225x8
225x8

Decent workout on my hams, not so much on deads. Fuck.

 

[BIGBOSS]

I agree your workouts look real good Brother ajordana! ;DNow like Brother TSize said, clean that
damn room mane! 🙂

 

[49ER]

Omg that room is fucken disgusting! Lol j.k you looking swole arms look real good.

 

[ajdonutz]

Hahah thanks guys 😉 last nights workout-
I just switched my routine starting last night. Yesterday was chest, first time doing decline in months

Flat bench
365x2
385x1
355x1
315x5

Incline bench
275x2
260x3
245x7
225x9

Decline bench
350x1
335x2
315x3
245x10

Lying cable Flyes
40x9
30x13
30x13

Flat bench burnout (I was already DEAD here. Chest was shot..)
225x12

Oh and Bodyweight was 242

 

[ajdonutz]

Also, here are current stats. Taken last night.

5'10", 242 lbs

Arms 18.1
Chest 48.2
Shoulders 54
Waist above belly button 36.5
Hips 38.4
Quad 26.7
Calf 17
Forearm 14.25
Neck 18.7

 

[TSizemore]

Good lifts!! Love the fast and slow twitch incorporation!!!

 

[ajdonutz]

Thanks tsize! Glad you like it too. I love incorporating varying rep schemes. It's always what I fall back to. I will try other workouts and switch it up for a while but I always go back to medium volume, varying rep schemes.

Felt really strong and despite a rough workday, very energetic and primal in the gym tonight. Hit back tonight.

Bodyweight- 238 (down 3 lbs since yesterday. Holding Less water and had a busy day)

Rack pulls from bottom notch power rack(about an inch below knee level, first time doing these in almost a year)
405x8
495x6
545x2
405x12
Didn't want to overdo these since I hadn't done them in so long, but was surprised at how strong they still were. It's only the bottom probably 4-6 inches of deads that my back doesn't like.

Barbell bent over rows
315x4
325x3
275x8
225x18
Could have hit more on the 275 and 225 but went without wraps and my grip gave

Wide grip lat pull downs
210x10
240x6
195x10

Neutral pull ups with Bodyweight
8, 8, 7

Lying bench cable pullovers (first time ever doing these. I enjoyed them, really finished off my lats)
40x8(getting a feel for weight) straight to 70x8
90x8
80x8

Overall solid workout. Feeling strong.

 

[ajdonutz]

Oh and for those who,care, diet is fairly clean. I mean, im not restricting anything, but im not eating simple sugars or taking in a bunch of junk. About the dirtiest I've gone is a frozen pizza or buffalo wild wings. Other than that a lot of beef, pork, chicken, turkey, pastas, sandwiches, Greek yogurt, guacamole, cottage cheese, brats, etc..

Natural supplementation is:
Fish oil
Vit c
Vit e
Cissus
Glucosamine
Chondroitin

Cals have been averaging between 4-5000 never below 4, most of the time in the 4200-4500 range. I usually have to take in around 6k or so average to add weight, so this will be a slow weight gain, if not a recomp around the 240-245 range until I cut. I wouldn't mind hitting 260lbs, but im not going to sacrifice getting crazy out of hand to do so this time. Got a little too soft last bulk.

 

[GRIM]

Damn holy cals!

 

[ajdonutz]

Damn holy cals!

Yeah.. My metabolism is retarded. Lol

 

[Eman]

6k calories to gain... I feel your pain!

 

[ajdonutz]

6k calories to gain... I feel your pain!

It sucks man lol.

Last nights workout was delts/traps

Bodyweight 238.5

Seated Smith shoulder press
245x6
275x2
245x6
225x8

Seated dumbbell shoulder press
95x4
90x5

One arm lateral raises
30x12
30x12
30x12

Rear delt raises
40x12
40x12

Barbell shrug
365x8
455x3

Dumbbell shrug
130x8
130x10

 

[ajdonutz]

Tonights workout was one of those workouts that really make you think you'll never be big or strong and you should just quite.im talkingmajorly demotivational.. Back was tight and still sore from Tuesdays workout, was exhausted from all the overtime at work and just lack of sleep.. Ugh. I feel like shit. Cut workouts short and didn't go as heavy as I'd liked, and kept heavy sets minimal.

Workout was legs

Bodyweight 241.5

Squats
445x1
425x2
405x3
315x8

Leg press to chin
585x8
635x5

Hack squat machine
365x8
315x10

Lying leg curl
135x10
150x8
135x8

Standing calf raise
150x10

Donkey calf raise
105x12
105x12

Going to discontinue halo tomorrow. Don't feel like I getting anything more from it. Also the long Esters should be kicking in within the week.

 

[TSizemore]

Ehhh.....don't worry about it. Without proper rest and recovery, you can't perform to your potential.....rejuvenate and hit it!!

 

[ajdonutz]

Ehhh.....don't worry about it. Without proper rest and recovery, you can't perform to your potential.....rejuvenate and hit it!!

Thanks man, I know it. I feel this way every time I have a bad workout until I can hit the same body part at full potential again

 

[TSizemore]

Thanks man, I know it. I feel this way every time I have a bad workout until I can hit the same body part at full potential again

Yea, A bad workout is just dis-heartening. But, you know you're better than what you did, so chalk it up to a "maintenance" workout and be prepared for the next one!!! 😉