AJ's log

[ajdonutz]

So ive been wrong this whole time, I'm only a little over 5ft 9 lol. So I guess I'm holding more mass than I thought before lol

 

[ajdonutz]

Updated for last weeks workouts

Was weighing 239 Friday and looking leaner

Tuesday legs
Squat 455x2
475x1
495x1
405x3

Leg press
585x8
585x8
585x8

Leg extension
150x12
150x12

Lying leg curl
135x8
135x6

Standing calf raise
150x12

Seated calf raise
135x8

Wednesday delt traps
Seated Smith oh press
275x3
295x1
245x7

Both arm side db raises
50x12
50x12
45x12
35x20

Rear delt raise
45x12
45x12
45x12

Dumbbell shrug
135x8
135x8
135x8

Thursday back

Dead lift(finally working its way back up, only been back at it 3 weeks)
385x5
405x3
(Hams were tight so I quit there)

Db both arm hammer rows
100x8
95x8
95x8

Wide lat pull down
225x8
240x7
210x10

Neutral pull up
6
6
6

Friday bi/tri

Close grip bench
275x8
275x8
225x17

Hammer curls
55x8
55x8
55x8

Skullcrushers
115x12
115x15

Incline db curl
35x8
35x8

V bar push down
110x10

Bb curl
115x8
Was achy so I shortened this workout, and had been sick.

 

[N.O.V.]

Glad to see your pulling back in the fours. Cutting weight and still gaining, can't beat that.

 

[TSizemore]

Agreed!! Looks promising!!

 

[ajdonutz]

Thanks guys. Yeah its definitely going good right now. Just started back on blast last Wednesday, so that should be in rumble in another week or so, low dose compared to usual but I had been on cruise for a month, so it should bump me up a bit, and it'll slowly increase and swap all the way to contest time in august.

 

[ajdonutz]

Switching up my routine a bit this week.

Yesterdays workout:

Chest/tris
Flat bench
385x1
405x1 (already back over 4 plates... yeahhh buddy! 😉 sorry tsize...)
365x2 (went too high on chest on this one and cause some front delt discomfort, barbell work felt a little sore so I swapped to dumbbells for the rest and was fine. Feels better today so I don't think it was a strain, just stretched it past comfort)

Decline dumbbell bench
100x12
100x12
100x12

Incline dumbbell bench
80x18
90x10

Incline barbell (tried it... still a bit sore, and tired lol)
225x5

Incline dumbbell flyes
30x12

Close grip bench
225x 8 (like 70lbs lighter than when I do these first as my main exercise lol)
225x8

Skullcrushers
115x10
115x12

V bar push downs
100x12

Weight was 239.5. So far I'm doing a good job of maintaining weight with eating 3600 calories a day with 2-3 large (2000+ cal) cheat meals per week. I usually skip a couple normal meals on cheat meal days, so I end up around the 4500-5000 mark. Still looking leaner before each cheat meal.

 

[ajdonutz]

Today's workout was quads/light calves

Weight 240

Squat
455x2
495x1
405x2(ass to ground)
315x5(ass to ground without wraps)
Was tired today and legs felt weak, focused mostly on slow controlled reps with mostly all quad work

Leg press
585x10
585x10
585x10

Leg extension
150x15
150x12
150x12

Seated calf raise
180x12
135x20

Insane pump in quads..

 

[ajdonutz]

I'll give you guys an update, haven't updated in a bit. First off, I'm currently 3 weeks into phase 1 of my competition prep blast coming off of a month long cruise at 240mg test. Phase 1 is- 640mg test (just bumped up to 720mg this week), 420mg deca, 420mg eq. I'm just noticing it starting to kick in. Feeling more energized, aside from being sick the past few days... muscles filling back out despite dropping weight.. anyway, I'm at 235 lbs and seem to be holding, still taking in 3600 cals, 330ish grams protein, 300ish grams carbs, dropping fat fast, tightening up and looking leaner day by day. Started at 253, do down 18 lbs in the past 5ish weeks while eating 3600 cals 5 days per week and having around 3k cal cheat meals twice per week (had 3 last week...). So all in all not too bad. Training for this week has been as follows:

Monday was chest, last week I had slightly tweaked front delt from coming down too high on my chest on my last set, so I didn't go heavy or to failure this week on flat.

Flat bench(I was back up to 405-410 last week, so not going that high this week due to slight injury)
225x20
275x8
315x5
365x1
315x5

Incline bench
225x11
225x9
245x5
Drop set 255-235-185-135 (don't remember reps)

Decline bench
315x4
335x1
315x4
245x9

Cable standing flyes
50x12
60x10
50x12
50x10



Tuesday was legs (was real sick, missed work this morning, but had a session planned at a buddies custom gym and didn't want to leave him partner less, and he had a lack of equipment, but he had the basics so goood to go)

Squats to parallel
425x3
455x2
405x2 (had the catch chains too high and kept hitting, stopped due to imbalance)
405x5

Ass to ground squats no wraps, slow with pause
315x5
225x8

Safety bar barbell calf raise off 2 plates
225x12
225x10
225x8

Spent after that, recovery has been shit due to stomach bug, hams still sore today.




Wednesday
Delts traps

Smith seated OHP (front delt slight irritation but much better)
275x2
295x1
245x7

Both arm side dumbbell raises
50x12
50x12
50x12

Bent over rear delt db raise
45x12
45x12
45x12

Smith shrugs
365x10
405x6

Db shrugs
130x8
130x8

Both arm side db raise burnout
35x20



Today's workout was back, I have decided that I cannot continue doing squats and dead lifts both, especially while dropping weight, back and hams have been tight and friend constantly... so deads are out for now.

Back today

Kroc dumbbell rows (been over a year since I've done them this way)
120x8
120x8
120x7

Seated cable row shoulder width hammer grip
210x12
225x8
210x10

Wide lat pulldowns
225x8
240x5
210x10

Neutral pull ups
6
6
7


Solid workouts this week for the most part considering how I felt starting Monday night. Tomorrow is bis and tris.

 

[N.O.V.]

Love them Kroc rows bro, glad to see them back in your routine

 

[ajdonutz]

Still staying same diet, had gained a little back Friday, up to 236.5, I think the AAS are back in my system and revving again now. Had and excellent arm day Friday, hell of a pump.

Close grip bench press
225x19
275x7
245x12

Barbell curls
115x12
115x10
115x9

Skull crushers
115x15
115x15
115x15

Dumbbell curls
45x8
40x9
40x9

Full extension rope push downs (had never done these. Loved em)
80x20
60x20
60x20

Concentration dumbbell curls
35x11
35x9
25x15

 

[RockShawn]

I had to look up Kroc rows. I'm not sure what the difference is though in that and a regular DB row. I've seen him do them very bent over and more upright so confused on the technique. Can you tell me how you are doing them. Most the time I do DB rows with my hand in the rack (or at least that height) and pull to the chest trying to make sure my elbow bends at the very last part of the movement.

 

[ajdonutz]

I had to look up Kroc rows. I'm not sure what the difference is though in that and a regular DB row. I've seen him do them very bent over and more upright so confused on the technique. Can you tell me how you are doing them. Most the time I do DB rows with my hand in the rack (or at least that height) and pull to the chest trying to make sure my elbow bends at the very last part of the movement.

they're basically just one arm db rows/lawnmower rows/whatever you wanna call them haha. I just normally do them with both arms at the same time bent over to 90 degrees, this time I did them with one arm and one knee on the bench and brought them to my chest one arm at a time so I called them Kroc rows so everyone would know what I meant.

 

[ajdonutz]

Today's workout was chest. Woke up looking leaner than I have so far this cut after having 2 cheats over the weekend. Weight is 233, meals were pretty spaced from last night to this morning to the gym so id say I'll weigh a bit heavier tomorrow or the next day.

Shoulder is back to feeling better, close to 100%, bench strength has suffered some from it, but I should have it back pretty quick.

Flat bench
365x2
375x1
385x1 (missed this, had help on the rep)
315x5
315x5

Incline bench
245x6
275x3
245x6
225x8

Decline bench
315x5
345x2
295x6
225x17 (burnout)

Standing cable flyes
50x12
50x12
40x15

Intense pump today, other than strength still being down felt great.

 

[RockShawn]

they're basically just one arm db rows/lawnmower rows/whatever you wanna call them haha. I just normally do them with both arms at the same time bent over to 90 degrees, this time I did them with one arm and one knee on the bench and brought them to my chest one arm at a time so I called them Kroc rows so everyone would know what I meant.

Well Shit! That's the way I've always done them. I guess I can't go heavy enough to do them at the same time with DB's unsupported. I could called them Rock Rows LOL

 

[ajdonutz]

Really been killing legs lately. Switched up my routine last week, now involves 6 sets of tough squats, 3 sets heavy and 3 sets ass to ground with a 2 second pause at bottom, these ate brutal and effective. As i lie here shaky and nauseous, Here's today's workout.

Bodyweight 231 (leaned out a ton as well, best ive ever looked at this weight)

Parallel squat with belt and wraps (went a little lighter today and not to failure, energy and power have been down anyway, dieting is catching up)

405x5
425x2
455x1

Ass to ground squats with 2 second pause at ground (no belt no wraps, these are DEEP, and I mean ass touching ankles deep, literally couldn't go deeper if I tried)

315x4
315x3
225x8
Knees were getting weak, still fairly new to these as well

Leg press
585x8
585x7
495x8
By the time I got to these my knees and legs on general were throbbing, these were rough

Leg extension super set with lying leg curl (slow reps, pause at top)
120x12, 120x10
120x14, 120x10
Could barely walk between sets lol

Seated calf raise (all calf work is slow with pause)
135x18
135x15

Donkey calf raise, same tempo
75x12
75x12

Nausea is just now starting to fade after almost 30 mins. I hate leg pumps for that reason lol, takes too much damn blood!! Have a nice day 🙂