An Anabolic Primer

A few weeks ago my good friend Jeremy called me as I was walking into the Apple store for an appointment with one of their computer geeks (I love those guys). He was going on and on about how sick he was. He asked me if I was sick because apparently, everyone out in the Detroit area is. I responded with my usual comment, "Jeremy, I never get sick." The very next day I was sick as hell. That was roughly two weeks ago. I haven't been able to train and was starting to feel like a skinny fat man. I was finally able to get back at it today.

I needed to get a mind blowing pump in order to feel like a man again so I decided to do a hypertrophy workout or an anabolic primer if you will. Here's what I did:

A1: Donkey Calf Raise: 3 sets of 8-10 Rest:0
A2: Standing Calf Raise: 3 sets of 12-15 Rest:0
A3: Body Weight Calf Raise: 3 sets of 30 Rest:90 Secs (These are performed with a quick bounce and as fast as possible)
B: Clean Grip Dead Lifts: 3 sets of 10 Rest:120 Secs
C1: Flat Dbell Presses, Neutral Grip: 3 sets of 8 Rest:90 Secs
C2: Supinated Pulldowns: 3 sets of 8 Rest:90 Secs
D1: Low Pulley Fat Bar Reverse Curls: 3 sets of 6 Rest:90 Secs
D2: Lying Dbell Tricep Extensions: 3 sets of 8 Rest:90 Secs

I planned on starting with dead lifts, but both power racks were being used by guys doing barbell curls (typical for a commercial gym). So I had to do something, so figured I'd knock out some quick calf work. After all, summer is hopefully coming and you gotta have jacked calves if you're gonna wear shorts.

I finally feel alive again. Tomorrow I'll probably go back to splitting up lower and upper body workouts. I'll start with legs and do a moderate volume workout.

I'll keep you posted,

Chris Grayson