Bando's Log - Anabolic Dreams and PR Screams

[induced_drag]

Why all the cardio?  Do you enjoy it?....

Cardio is a terrible tool for weight loss....good for general health though...

[Bando]

Why all the cardio?  Do you enjoy it?....

Cardio is a terrible tool for weight loss....good for general health though...

Not using it for weight loss, using it for fat loss.
Workout 2

BBBP

65 x 12
65 x 12
135 x 12
135 x 12
155 x 12
155 x 10
165 x 9
165 x 9

DBBP

70's x 12
70's x 9
65's x 11
65's x 8
60's x 12
60's x 9

The "embarasser" SS Tendonitis curls

20 x 8, DNL
10 x 12, DNL
10 x 12, DNL

the embarasser is a decline rotary plate weighted bench press, very difficult to use and very humbling

neck feels OK

with the lower weight/higher reps I tried ID's suggestions earlier in the journal, narrower grip and elbows in, made me weaker, we'll see how sore the chest is tomorrow to see if it was effective.

workout 3 will be cardio and abs because if you want want washboard abs you have to do lots of cardio and lots of ab work

[induced_drag]

With all the heavy compounds you do, you probably have a very strong core and dont need much supplemental ab work.

Abs are all about bodyfat..(Which I am sure you know).

Also....cardio is a terribly inefficient fat loss tool.  Just a simple structured caloric deficit is much more effective.  Of course you can throw the cardio in too...and it is good for health.

I personally dont do cardio and am cutting right now.   I keep telling myself I should get in two 15 min liss sessions a week just for general health....but I frankly have been too lazy.

[Bando]

Also....cardio is a terribly inefficient fat loss tool.  Just a simple structured caloric deficit is much more effective.  Of course you can throw the cardio in too...and it is good for health.

Cardio ramps up my metabolism which burns calories all day. When I do cardio I burn calories, so that combined with diet has worked for me in regards to fat loss in the past. But I also had normal test levels in the past.

I'm too lazy to count calories.


Baseball went late last night so no evening gym session 

but the gym opened 9 minutes ago 

[Bando]

workout 1

10 minutes bike
20 elliptical
6 sets abs/intercostals

back/bi's later

[Bando]

W/O 2

Back & Bi's

very wide assisted pullups

+160 x 9
+145 x 9
+ 130 x 9
+ 115 x 9
+ 100 x 9
+ 85 x 9
+ 70 x 9
+ 55 x 7
+ 40 x 7
+ 25 x 6
BW x 6

Machine Rows

190 x 9
220 x 8
235 x 6
250 (stack) x 6 <-sloppy

Giant sets

Straight arm pushdowns, Carlmans, Flatnuts

50 x 10, 3 sets
40 x 9/side 3 sets
40 x 9/side, 3 sets

Lats: ROASTED

BH Curls

25's x 9, 2 sets
27.5's x 9, 2 sets
30's x 2 sets ~ 6 reps, bi tendonitis was starting to act up so these were all slow with lots of squeeze, because arms weren't gonna take much more

10 murderous sets forearms

great workout, mostly machines, but a good switch up

my forearms are looking decent these days 

down 4 lbs from May 1st 

[taylor9569]

+1 in the machine row stack club 

[Bando]

+1 in the machine row stack club 

Now if I could just do it with the cable row 
4 mile trail run/walk today. That's gonna be it because there is not a single muscle group on my body that is not sore

[Bando]

Chest/Traps/Tris

DB BP

25's x 8. 2 sets
65's x 12. 2 sets
70's x 10. 2 sets
75's x 10. 2 sets

BB BP SS decline Skulls

135 + Chains x 9, 75 x 9
135 +, x 9, 85 x 7
135 + x 7, 85 x 7

CGBP SS Shrugs

135 x 6, 75 x 9
135 x 9, 75's x 9
135 x 7, 75's x 9

3 sets of abs

totally out of schedule, was going to a party and wearing a tank so I did a vanity w/o to get my upper body jacked

right shoulder feels like putty, says "WHY YOU NO TRAIN LEGS PHAGGOT!?"

good question 

oh and I can tell the cut is working because I'm getting weak as fuk
 

[Bando]

promised Daughter we would go on a 7:30 am 3 mile run.

o
h

n
o
e
s

[Bando]

 

off to the track

 

[Bando]

2 miles intervals at the track, with the kids 

right shoulder is bothering me 

[StressMonkey]

GJ with the run. Glad it was you and not me.   

[Bando]

Thanks SM

W/O 1

1/2 hr interval walk/run

running with sore legs sucks

[Bando]

Thanks SM

W/O 1

1/2 hr interval walk/run

running with sore legs sucks

W/O 2

Leg press machine

55 x 9
130 x 9
145 x 8
160 x 9
175 x 8
205 x 9
225 x 4

Leg Curls machine SS Leg ext machine

100 x 12, 100 x 12
115 x 10, 115 x 12
130 x 12, 160 x 10
145 x 6, 175 x 9

5 sets calves

neck still sore so no squats