AntM's Lean Bulk and Everything Else This Summer Log

[AntM1564]

So much for having extra time to log daily.

I felt better as the week went on in terms of energy levels. Tuesday was a little sluggish, but it got better after that. I think I was fatigued because Monday and Tuesday were the two hottest days of the year so far. I probably need to get used to it.

For training, everything was good on the hypertrophy days. Some improvements and a killer pump on my push and pull day. I am not going to post those three workouts, but I will post today's.

 

[AntM1564]

June 23, 2018
Lower Power

Great session today. I felt like I had one more rep in me for the plus set, but I wanted to get four on the joker set. My back felt great. I'm getting a little worried about my order. According to the tracking, it has been at customs for a few days.

Last 5 Rep Week Heavy Variation 5/12/18

265x5
280x5
300x6 (5+ set)
320x3 (joker set)
280x5
265x5

Training

Back Squat 5 Rep Week Heavy Variation

270x5
285x5
305x6 (5+ set)
320x4 (joker set)
285x5
265x6

Pause Squats

245x4,4 (+5 lbs)

Hip Thrust

350x8,7,6 (+2 reps)

Lying Hamstring Curl

130x8,7 (+2 reps)

Leg Extensions

210x9,9 (+1 rep)

Standing Calf Raise

295x7,6,6

Seated Calf Raise

180x7,6,6

Nutrition

Moderate Carb

Cals - 3,200
Carbs - 340g

• Fiber - 50g

Protein - 306g
Fat - 75g

• Sat. - 32g
• Poly. - 11g
• Mono. - 6g

 

[AntM1564]

June 24, 2018
Push Power

Weight - 173

Weight is up 2.4 pounds. I think this is more glycogen than anything since I am going into my second week of the P Mag. Also, vascuarity is better, muscle fullness is a little better, and pumps are a lot better, even painful at times. I am going to decrease calories by 50 each day because I want to recomp more than anything on cycle.

Awesome session today, I can not believe I hit 3 or more reps on the joker sets. Everything else went up by a rep or two as well except for dips. Those stayed the same, but I am 2.4 pounds heavier.

Last 3 Rep Week (heavy variation) 5/6/18

Bench

185x3
195x3
205x4 (3+ set)
225x2 (joker set)

Military Press

125x3
135x3
140x3 (3+ set)
155x1 (joker set)

Training

Bench Press 3 Rep week (heavy variation)

190x3
200x3
210x5 (3+ set)
225x4 (joker set)

Military Press

130x3
140x3
145x4 (3+ set)
155x3 (joker set)

Close Grip Floor Press

190x5,4,4 (+1 rep)

Incline BB Press

165x7,6,6 (+1 rep)

Hammerstrength Seated Shoulder Press

185x8,7,7 (+2 reps)

Weighted Dips

70x7,7,6 (no change)

Incline Hammerstrength Chest Press

185x6,6,6 (+ 5 lbs)

Straight Bar Tricep Pushdowns

60.5x9,8,8 (+1 rep)

Seated Machine Side Delt Raise

90x9,8,8 (+1 rep)

Nutrition

High Carb

Cals - 3,000
Carbs - 395g

• Fiber - 50g

Protein - 302g
Fat - 76g

• Sat. - 28g
• Poly. - 9g
• Mono. - 3g

 

[AntM1564]

June 25, 2018
Pull Power

Not a bad session today. A little disappointed with deadlifts, but it was good besides that. I hit my three reps, but couldn't get a fourth. I was feeling the tightness in my back, just the right side. I think I did not have my back tight and chest up. I am also thinking instead of changing the programming, just to skip the heavy variation of deads and use the regular version. I am going to have a very long post tomorrow about the programming of this routine. Any input would be great.

I have an interview at a new school tomorrow. I am hoping it goes well, I would love to get into a public school. Teaching, especially social studies, is so competitive. I work with a former principal and she told me she would get, on average, 200+ applications for one position.

I was also offered another summer school position at another school. The commute is kind of long, which has me questioning it, but it is 120 hours at $30/hr. I might have to suck it up and go for it. This summer school session I am currently teaching is over this Friday, I would have a week off, then teach that summer school from July 9th to August 3rd. So I would have a week off between and 3.5 weeks off before the start of the new year I'm just afraid of burnout as well.

Last 3 Rep Week Heavy Variation 5/7/18

365x3
390x3
410x4

Training

Deadlift 3 Rep Week Heavy Variation

370x3
395x3
415x3 (3+ set)

Weighted Pullups

20x5,4,4 (no change)

Neutral Shoulder Width Pulldown

155x7,6,6 (+2.5 lbs)

Close Grip Neutral Grip Seated Cable Row

142.5x7,6,6 (+1 rep)

Overhand Seated Cable Rows

110x8,7,7 (+2 reps)

Meadows Row

60x7,6,6 (+2.5 lbs)

Reverse Pec Deck

150x7,6,6 (+1 rep)

Hammerstrength Shrug Machine

280x9,8,8

Machine Preacher Curl

95x10,9 (+2 reps)

Standing Cable Curl

49x8,8 (+1.5 lb)

Cable Hammer Curl

37.5x9,9 (+2 reps)

Nutrition

Low Carb

Cals - 2,900
Carbs - 280g

• Fiber - 51g

Protein - 305g
Fat - 74g

• Sat. - 20g
• Poly. - 13g
• Mono. - 18g

 

[AntM1564]

Again, it was difficult to post during the week. I made progress on the hypertrophy days and my pumps are great. One thing I noticed today is my stomach looks bloated, it is bloated. I have gained more vascularity and look leaner, everywhere despite my stomach. I am thinking the combo of 1 andro and P Mag is increasing estrogen, which would explain the fatigue too. I got my items for the real cycle in the mail today, but my source did not pack the caber. I may start, but I would really like the caber on hand in case there is any prolactin issues. I don't think running deca a few weeks without would be harmful, but I'd rather be safe than sorry.

Personal life update, I had an interview for a new school on Tuesday, I was offered the position. The school is a lot bigger and it is going to be a scary change, but it will be more beneficial to my career.

 

[AntM1564]

June 30, 2018
Lower Power

Good session today. Great pump. I even had someone tell my my legs are very vascular after doing low rep squats.

Last 3 Rep Week Heavy Variation 5/19/18

280x3
300x3
315x4 (3+ set)
335x2 (joker set)
300x3
280x5

Training

Back Squat 3 Rep Week Heavy Variation

285x3
305x3
320x4 (3+ set)
335x3 (joker set)
305x3
285x4

Pause Squats

245x5,4 (+1 rep)

Hip Thrust

355x6,6,6 (+5 lbs)

Lying Hamstring Curl

135x7,6 (+5 lbs)

Leg Extensions

210x10,9 (+1 rep)

Standing Calf Raise

295x8,7,7 (+3 reps)

Seated Calf Raise

180x8,7,7 (+3 reps)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 330g

• Fiber - 50g

Protein - 307g
Fat - 73g

• Sat. - 31g
• Poly. - 8g
• Mono. - 5g

 

[AntM1564]

July 1, 2018
Push Power

Weight - 175

Crazy good workout today. I went in looking for a PR on both bench and military press. Both joker sets I hit on each exercise last week was my 1+ set today. I asked for a spot on the 255 bench. It didn't fly up, but the spotter didn't jump in at all. I asked a powerlifter to spot me and he said he was upset I didn't have 2.5 pound plates on each side. He was convinced I would have gotten 260. 255 is a 5 pound PR.

I then went over to military press. 170 would have been a 5 pound PR, but I really wanted to hit body weight. 175 went up, but it was a grinder. After that set, my entire upper body felt like it like hit by a truck. Everything was sore. I did the rest of the session though and went up in weight or reps on everything.

Last 1 Rep Week 5/13/18

Bench

175x5
195x3
220x2 (1+ set)
240x0 (joker set)
240x0 (joker set)
195x3
175x5

Military Press

120x5
135x3
150x3 (1+ set)
160x1 (joker set)
170x0 (joker set)

Training

Bench Press 1 Rep week

175x5
195x3
225x2 (1+ set)
255x1 (joker set)

Military Press

120x5
140x3
155x2 (1+ set)
175x1 (joker set)

Close Grip Floor Press

190x5,5,4 (+1 rep)

Incline BB Press

165x7,7,7 (+2 reps)

Hammerstrength Seated Shoulder Press

190x7,6,6 (+5 lbs)

Weighted Dips

70x7,7,6 (no change)

Incline Hammerstrength Chest Press

185x7,6,6 (+1 rep)

Straight Bar Tricep Pushdowns

60.5x10,9,9 (+3 reps)

Seated Machine Side Delt Raise

90x10,9,8 (+2 reps)

Nutrition

High Carb

Cals - 3,000
Carbs - 395g

• Fiber - 50g

Protein - 300g
Fat - 75g

• Sat. - 29g
• Poly. - 6g
• Mono. - 2g

 

[AntM1564]

July 2, 2018
Pull Power

Not a bad session today. I, stupidly, was going for a new PR on deadlifts. I was not planning on it, but tried. My upper back started to round, so I said forget it, I don't want to aggravate my lower back. I then stripped it down to 455 and hit that for a single. I think the 480 set (PR), I was in my own head too much. I also didn't take a deep breathe.

Speaking of the lower back, the right side just felt tight. Not sore or a discomfort feeling, just tight.

Last 1 Rep Week 5/14/18

345x5
390x3
435x2
455x1

Training

Deadlift 1 Rep Week

345x5
390x3
435x2 (1+ set)
480x0
455x1

Weighted Pullups

20x5,4,4 (no change)

Neutral Shoulder Width Pulldown

155x7,7,6 (+1 rep)

Close Grip Neutral Grip Seated Cable Row

142.5x7,7,6 (+1 rep)

Overhand Seated Cable Rows

112.5x6,6,6 (+2.5 lbs)

Meadows Row

60x8,7,6 (+2 reps)

Reverse Pec Deck

150x7,7,6 (+1 rep)

Hammerstrength Shrug Machine

280x9,8,8 (no change)

Machine Preacher Curl

100x8,7 (+5 lbs)

Standing Cable Curl

49x8,8 (no change)

Cable Hammer Curl

39x8,8 (+1.5 lbs)

Nutrition

Low Carb

Cals - 2,900
Carbs - 280g

• Fiber - 50g

Protein - 307g
Fat - 65g

• Sat. - 21g
• Poly. - 6g
• Mono. - 8g

 

[AntM1564]

Alright, some back story first. I injured the left side of my lower back 3 or 4 months ago. About 4 weeks later, it felt fine. Then, the right side started aching. Five weeks ago, I completely threw my back out. Now, I just get some discomfort on the right side only and when deadlifting and using the leg press. I am thinking about eliminating leg press since I squat and do other squat variations, but my question is on deadlifting.

I think this is how I initially hurt my back. I am thinking my legs are not recovered enough for deads and I am using my back more than I should. Here is my current programming. It is a 5/3/1 PPL hybrid

Sunday - 5/3/1 Bench and OHP heavy push accessories
Monday - 5/3/1 Deadlift with heavy pull accessories
Tuesday - Hypertrophy Legs
Wednesday - Off
Thursday - Push Hypertrophy
Friday - Pull Hypertrophy
Saturday - 5/3/1 Legs and heavy leg accessories

Initially, this was not an issue, but I think since my strength has gone up quite a bit, my legs are fatigued even though they feel fine on Monday.

I am thinking about putting the deadlifts on Tuesday and then follow my hypertrophy program for legs, or even cutting volume on the heavy Saturday leg day.

Looking for any input.

 

[AntM1564]

I am running a log for MST, so I figured this would be a great way to get back into logging in here. Here is a summary of what has happened.

I hit a PR on all my main lifts last week; 260 on bench, 180 on OHP, 480 on deadlift, and 385 on squat. I felt burnout toward the end of the week, but I think that is more or less due to overtraining. To combat that, here is what I am doing. I have lowered the volume a little. I think it is still too much. Hopefully someone will chime in, I am all ears. Second, and I think this is the biggest impact, I am not going all out on hypertrophy days. I am going a little lighter and focusing on TUT instead of aiming to hit bigger numbers. I am really making these more of a pump/recovery day. I still probably need to lower the volume, but I am working on it.

 

[AntM1564]

May August 2, 2018
Push Hypertrophy

This was the first time in a long time I have gone with incline dumbbell first. I am trying something new with the first two exercises. I try to get either 12,10, or 8 reps on all three sets, depending on the week. This week is a 12 week. As you can see, I did not get 12 on the last set. Normally, I would do a rest pause, but I figured I have something to aim for next week. I need to get out of the mindset that I need to increase this by 5 pounds, for the same reps, every week. If that was possible, in theory, I would increase the weight by 260 pounds (5 pounds per week) that us not possible.

Also, since I felt completely burnt out last week, I am trying to go lower in weights on my hypertrophy day and really focus on TUT. I am using these days as a recovery day where I do not completely push myself to the edge since I do that on the heavy days.

Training

Incline Dumbbell Press

60x12,12,10

Seated Machine Shoulder Press

60x12,12,12

Flat Dumbbell Press

60x10,10,10

Hoist Dip Machine (performed facing the back pad)

240x12,11,11

Incline Skull Crusher

60x13,12,10

Seated Side Delt Machine

65x11,10,10

Pec Deck

100x12,11,10

Dumbbell Side Raise

15x11,10,10

V Bar Pressdown

42.5x12,11,10

Nutrition

Low Carb Day

Cals - 2,800
Carbs - 265g

• Fiber - 50g

Protein - 306g
Fat - 62g

• Sat. - 20g
• Poly. - 8g
• Mono. - 13g

 

[AntM1564]

August 3, 2018
Pull Hypertrophy

I ended up doing an extra set of pulldowns at a lighter weight, 10 pounds less, after the V grip pulldowns. Reason being is I have had a hard time for the past couple of months really feeling this exercise right under my armpits, where I am targeting. I saw someone performing them like I have never seen before. Basically, straight up, legs under the knee pad as close to the weight stack as you could get to, looking up the whole time and squeezing. What I found by doing this is the keeps the elbows going straight down throughout the movement. It limited the ROM a little, the bar came down to about my mouth, but I felt it a lot more. Usually when one uses a full ROM, with good or bad form, you see the elbows go down and back. Thus got rid of the back motion and kept the arms and elbows in line with the last the entire time.

I also looked at my 5/3/1 table for tomorrow's squats. I have 315 for my top set tomorrow. I cannot wait.

Training

V Bar Cable Row

120x12,12,12

Wide Grip Pulldown

95x12,12,12

V Bar Pulldown

135x10,10,10

Stretchers

85x10,10,10

T Bar Row (machine variation)

70x12,11,10

Reverse Pec Deck

115x10,10,10

Pec Deck

100x12,11,10

Barbell Shrug (Snatch Grip)

185x12,11,11

Machine Preacher Curl

70x12,11

Dumbbell Spider Curl

17.5x11,10

Cable Hammer Curl

29x10,10

Nutrition

High Carb Day

Cals - 3,300
Carbs - 365g

• Fiber - 50g

Protein - 303g
Fat - 76g

• Sat. - 18g
• Poly. - 10g
• Mono. - 19g

 

[AntM1564]

August 4, 2018
Lower Power

Good session today. I took out paused squats to help my CNS. I think by doing six sets of squats, I don't really need another variation. I substituted with leg extensions, at a lighter weight, really focusing on a slow negative.

I thought squatting was going to be difficult in terms of keeping my back tight. My mid back is sore from yesterday. Probably from re-inserting stretchers. Not only did I re-insert them, but I used a handle that was slightly wider than the one I normally use and it increased the ROM.

Tomorrow is my heavy push day. For some reason, the long head of my triceps is still a little sore. Curious to see if this has an impact.


Training

Back Squat 5 Rep Week Heavy Variation

275x5
295x5
315x6 (5+ set)
330x5 (Joker set - 5%)
295x5
275x7

Hip Thrust

365x8,7,5

Lying Hamstring Curl

145x7,6

Leg Extensions

175x7,6

Standing Calf Raise

315x8,7,6

Seated Calf Raise

205x7,6,6

Nutrition

Moderate Carb

Cals - 3,050
Carbs - 315g

• Fiber - 50g

Protein - 314g
Fat - 70g

• Sat. - 30g
• Poly. - 6g
• Mono. - 9g

 

[Humble]

I am running a log for MST, so I figured this would be a great way to get back into logging in here. Here is a summary of what has happened.

I hit a PR on all my main lifts last week; 260 on bench, 180 on OHP, 480 on deadlift, and 385 on squat. I felt burnout toward the end of the week, but I think that is more or less due to overtraining. To combat that, here is what I am doing. I have lowered the volume a little. I think it is still too much. Hopefully someone will chime in, I am all ears. Second, and I think this is the biggest impact, I am not going all out on hypertrophy days. I am going a little lighter and focusing on TUT instead of aiming to hit bigger numbers. I am really making these more of a pump/recovery day. I still probably need to lower the volume, but I am working on it.

PRs are good! Congrats!

 

[AntM1564]

August 5, 2018
Push Power

Weight - 175.2

Weight is down 4.6 pounds from last week.

I thought my weight was going to be down given how easy I got my belt on yesterday. I was surprised it was that much lower though since I didn't take a good poop this morning.

Despite the weight loss, pushing went up. I really wanted to do a joker set on military press, but I went with my head and did not. Again, I am trying to drop some volume. Even though I lost weight, I am going to keep calories the same this week and see what happens. I think I dropped that much because I am doing a little cardio after each session.

Also, if you have followed my log, you'll notice incline bench is lower by 10-15 pounds. I dropped the weight a few weeks ago because I really wanted to rest a touch less, but mainly focus on a slower negative.

The number you see in the parenthesis is either a rep change or weight change from the previous week. I did not do this last week because I switched training logs.

Last 3 Rep Week (heavy variation) 6//18

Bench

190x3
200x3
210x5 (3+ set)
225x4 (joker set)

Military Press

130x3
140x3
145x4 (3+ set)
155x3 (joker set)

Training

Bench Press 3 Rep week (heavy variation)

195x3
210x3
220x5 (3+ set)
235x3 (joker set)

Military Press

135x3
140x3
150x5 (3+ set)

Close Grip Floor Press

195x5,5 (+2 reps)

Incline BB Press

155x8,7,6 (+2 reps)

Hammerstrength Seated Shoulder Press

165x6,6 (+5 lbs)

Weighted Dips

75x6,6 (+ 5 lbs)

Incline Hammerstrength Chest Press

160x7,7 (+10 lbs)

Straight Bar Tricep Pushdowns

55.5x9,8,8 (+1.5 lbs)

Seated Machine Side Delt Raise

90x7,6,6 (+5 lbs)

Nutrition

High Carb

Cals - 3,300
Carbs - 365g

• Fiber - 50g

Protein - 300g
Fat - 72g

• Sat. - 24g
• Poly. - 5g
• Mono. - 15g

 

[AntM1564]

August 6, 2018
Pull Power

Really good session today. I barely felt any discomfort in my lower back and when I did, I was only on my last warm up set. On the 3+ set, I was debating whether to go for the fifth rep. I did. I heard someone behind me say pull, pull, pull as I was getting through the sticky point. I was also uncomfortable while doing deals. There was this kid, probably 7-9 feet in front of me, diagonally to the left just watching me the entire time.

Today was also the first deadlift session in my new Sabo Deadlifting Shoes. I like them a lot more than Chuck Taylors.

I also incorporated looking up on pull ups and the pulldowns. I definitely felt them in my back a lot more.

Training

Deadlift 3 Rep Week (heavy variation)

380x3
400x3
425x5 (3+ set)

Weighted Pullups

10x7,6,6 (+2 reps)

Neutral Shoulder Width Pulldown

160x8,7,6 (+1 rep)

Close Grip Neutral Grip Seated Cable Row

147.5x8,7,6 (+3 reps)

Overhand T Bar Row

85x7,6,6

Reverse Pec Deck

130x8,8,7 (+3 reps)

Hammerstrength Shrug Machine

300x8,7,7 (+1 rep)

Machine Preacher Curl

105x6,6 (+5 lbs)

Standing Cable Curl

50.5x7,6 (+1 rep)

Cable Hammer Curl

40.5x7,6

Nutrition

Low Carb

Cals - 2,800
Carbs - 265g

• Fiber - 50g

Protein - 305g
Fat - 64g

• Sat. - 23g
• Poly. - 8g
• Mono. - 12g

 

[AntM1564]

August 7, 2018
Legs Hypertrophy

I've been tinkering around this this session for about a month now. I think I have something in plan that works. For the longest time, I was doing leg press first. But after I hurt my lower back, and even after it "recovered", I felt tightness on the right side with heavy weights on the leg press. Now, I switched that to the end, which has forced me to go light, and the discomfort is barely there. I go lighter on the extensions than I could go. I just have really slow negatives and rest only 60 seconds. I am thinking about doing an 8x8 and even GVT with extensions and lowering the volume somewhere else. I do a lot of quads this day, because I hit hamstrings harder on the heavy day.

Off from the gym tomorrow. Since this is my real last week of vacation, I am going to treat myself to a deep tissue massage.

Training

Leg Extension

145x10,10,10,10,10,10

Lying Leg Curl

115x10,10,10 (+5 lbs, should have lowered the weight on the last set. Had to rest 2 minutes versus 90 seconds)

Hoist Machine Seated Hamstring Curl

180x11,11,10 (+1 rep)

Cybex Squat Press (pivot leg press)

290x12,11,11 (+4 reps) (very slow negatives, feet low and close on the foot pad for quads)

Standing Calf

260x11,10,10 (+5 lbs)

Standing Calf Raises

155x10,10,10 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,050
Carbs - 315g

• Fiber - 50g

Protein - 321g
Fat - 71g

• Sat. - 19g
• Poly. - 10g
• Mono. - 16g

 

[AntM1564]

August 9, 2018
Push Hypertrophy

I set the incline a little higher on the bench today, I guess you would call it your standard angle. I did one set with it lower, then moved it up, so technically, I did 4 sets, but I am only going to record the 3 at the higher incline.

Training

Incline Dumbbell Press

65x10,10,10

Seated Machine Shoulder Press

140x10,10,10

Slight Decline Dumbbell Press (put a 45 plate under the front of a bench

60x12,11 (+3 reps)
65x10 (+5 lbs)

Hoist Dip Machine (performed facing the back pad)

250x11,10,10 (+10 lbs)

Incline Skull Crusher

70x11,10,9

Seated Side Delt Machine

65x14 (+3 reps)
70x10,10 (+5 lbs)

Pec Deck

105x11,10,10 (+5 lbs)

Dumbbell Side Raise

15x15 (+4 reps)
17.5x10,10 (+2.5 lbs)

V Bar Pressdown

44x12,11,10 (+1.5 lbs)

Nutrition

Low Carb Day

Cals - 2,800
Carbs - 265g

• Fiber - 50g

Protein - 304g
Fat - 62g

• Sat. - 18g
• Poly. - 9g
• Mono. - 17g

 

[AntM1564]

August 10, 2018
Pull Hypertrophy

Last real week of vacation today.

I started with pulldowns today. I used the form I discovered last week. I felt pretty much every single rep in my lats and not in my forearms pr biceps until the last set and the last few reps. My biceps felt stronger too, which makes me think I was pulling with the lats more.

Training

Lat Pulldowns

105x10,10,10

V Bar Cable Rows

130x10,10,10

V Bar Pulldown

135x11,10,10 (+1 rep)

Stretchers

85x10,10,10 (no change)

T Bar Row (machine variation)

75x10,10,10 (+5 lbs)

Reverse Pec Deck

115x12,11,10 (+3 reps)

Barbell Shrug (Snatch Grip)

195x11,10,10 (+5 lbs)

Machine Preacher Curl

75x12,11 (+5 lbs)

Dumbbell Spider Curl

17.5x11,10 (no change)

Cable Hammer Curl

29x12,11 (+3 reps)

Nutrition

High Carb Day

Cals - 3,300
Carbs - 365g

• Fiber - 50g

Protein - 303g
Fat - 72g

• Sat. - 18g
• Poly. - 10g
• Mono. - 18g

 

[AntM1564]

August 11, 2018
Lower Power

Good session today. I think I could have hit a 4th rep on the joker set, but I did not have a spot and did not want to get stuck.

On leg extensions, I performed cluster sets, my first time ever. I really liked them. I may incorporate these into other areas of my training. Just so you know what you're looking at the set is in (), so if you see two sets of (), that means I did two sets. The number of reps in the () is the amount of reps I got for each cluster.

I am more than likely going to increase calories tomorrow.


Training

Back Squat 3 Rep Week Heavy Variation

295x3
315x5
330x5 (3+ set)
345x3 (Joker set - 5%)
315x3
295x6

Hip Thrust

370x7,6,6 (+5 lbs)

Lying Hamstring Curl

145x8,7 (+2 reps)

Leg Extensions

175x(5,4,4)
185x(4,3,3)

Standing Calf Raise

320x7,6,6 (+5 lbs)

Seated Calf Raise

205x8,7,6 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,050
Carbs - 315g

• Fiber - 50g

Protein - 312g
Fat - 69g

• Sat. - 29g
• Poly. - 7g
• Mono. - 8g

 

[AntM1564]

August 12, 2018
Push Power

Weight - 174.4

Weight is down .8 pounds from last week. I am going to increase calories by 100 each day.

Today went very well. Everything increased and even with some weight increases, I increased or stayed the same rep wise as well. I was surprised how smooth the Military press joker set went. I used absolutely no leg drive on either of the reps. I did a single cluster on the joker set for both bench and military press.

On a side note, I opened up a new nose tork to use during military press. I used my older one earlier in the workout and I had to shake the hell out of it and put it right to my nose to get anything. It has been a while since I used a new one. I out it right under my nose, I thought I was going to pass out. I forgot how strong those are.

Non-lifting news, I go for my annual check up on Wednesday. Got a lot of tests scheduled. This is the first year I do not need a biopsy, it freaks me out a little. I am also hoping to get into my new classroom to set up this week. Next week, I have orientation for new teachers, it is for three days. They need to let me in so I can set up.

Training

Bench Press 1 Rep week

185x5
210x3
230x4 (1+ set)
245x(1,1) (joker set)

Military Press

125x5
140x3
160x3 (1+ set)
170x(1,1) (joker set)

Close Grip Floor Press

195x5 (+1 rep)
200x4

Incline BB Press

160x7,6,6 (+5 lbs)

Hammerstrength Seated Shoulder Press

170x7,7 (+5 lbs)

Weighted Dips

75x7,6 (+1 rep)

Incline Hammerstrength Chest Press

165x8,6 (+5 lbs)

Straight Bar Tricep Pushdowns

55.5x10,9,8 (+2 reps)

Seated Machine Side Delt Raise

90x8,7,6 (+2 reps)

Nutrition

High Carb

Cals - 3,400
Carbs - 365g

• Fiber - 50g

Protein - 313g
Fat - 77g

• Sat. - 18g
• Poly. - 17g
• Mono. - 17g

 

[AntM1564]

August 13, 2018
Pull Power

Happy with training today. I hit my goal on deadlifts, although it was more difficult than I thought it would be. I also felt the slight discomfort in the right side of my lower back a little more than the past few weeks, but I think it was form. Because it was a 1 rep week, I think I was more upright and needed to have my hips pushed back more.

I did a cluster set on the machine preacher curls.

I also noticed my biceps felt like they had been worked after deadlifts. I need to focus on this. I do not know why it happened, but I think I have an idea.

Training

Deadlift 1 Rep Week

355x5
400x3
450x3 (1+ set)

Weighted Pullups

10x8,7,6 (+2 reps)

Overhand T Bar Row

90x7,6,6 (+5 lbs)

Shoulder Width Neutral Grip Pulldown

162.5x6,6,6 (+2.5 lbs)

Close Grip Neutral Grip Cable Row

150x6,6,6 (+2.5 lbs)

Reverse Pec Deck

135x8,8,6 (+5 lbs)

Hammerstrength Shrug Machine

320x8,6,6 (+20 lbs)

Machine Preacher Curl

105x(3,3,3), (3,3,2)

Standing Cable Curl

50.5x8,6 (+1 rep)

Cable Hammer Curl

40.5x8,7 (+2 reps)

Nutrition

Low Carb

Cals - 2,900
Carbs - 265g

• Fiber - 50g

Protein - 314g
Fat - 66g

• Sat. - 23g
• Poly. - 7g
• Mono. - 10g

 

[AntM1564]

August 14, 2018
Legs Hypertrophy

Decided to give Vince Gironda's 8x8 method a shot on leg extensions today. If you don't know what the method is it is 8 sets of 8 reps with rest periods no longer than 30 seconds. There is conflicting info on what one does if they cannot hit the 8 reps; either drop the weight or get as many as possible and improve next time. I am going to go with the latter. Once I get 8x8, I am going to decrease rest periods before I increase weight.

Training

Leg Extension

150x8,8,8,8,8,6,6,6

Lying Leg Curl

100x8,8,8 (went lighter on these and will do so in the future. I slowed the negative down, not that it was uncontrolled before, but I focused on squeezing)

Hoist Machine Seated Hamstring Curl

180x12,11,10 (+1 rep)

Cybex Squat Press (pivot leg press)

320x15,12,11 (+30 lbs) (very slow negatives, feet low and close on the foot pad for quads)

Standing Calf

260x12,11,10 (+3 reps)

Standing Calf Raises

155x11,10,10 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 315g

• Fiber - 50g

Protein - 336g
Fat - 74g

• Sat. - 21g
• Poly. - 9g
• Mono. - 14g

 

[AntM1564]

August 16, 2018
Push Hypertrophy

Before I get into training, my mind was blown yesterday during my annual transplant check up. This was the first year I had to get a stress test. I was prepared to get on a treadmill and work up a sweat. I had no idea, but stress tests are done differently now. You go through a CAT scan, they get a baseline reading for 5 minutes, then they inject a drug in you to mimic exercising. The drug takes you to a really stressful level. I felt shortness of breathe and my head turning red and needed to breathe deep as if I did a really intense HIIT session. Those symptoms go away in a minute or two, but it is weird to lie down and feeling that much exertion. Modern medicine is mind blowing.

As far as diet goes, you'll notice the calories are the same for each day from the start of the week, but I lowered protein and up carbs by 10 grams each day.

Training today was great. I was surprised with some of the weight I used. I tried to do skull crushers, but had to stop a rep or two in the second set, so I substituted the exercise. I noticed this last week, but my left elbow was really hurting, I continued anyway. I couldn't continue this week though. The discomfort was too great.

Training

Incline Dumbbell Press

70x8,8,9

Seated Machine Shoulder Press

160x8,8,8

Slight Decline Dumbbell Press (put two 45 plates under the front of a bench

65x10,10,10 (+5 lbs for two sets)

Hoist Dip Machine (performed facing the back pad)

250x12,11,11 (+3 reps)

V Bar Pressdown

45.5x11,10,10 (+1.5 lbs)

Seated Side Delt Machine

70x10,10,10 (+5 lbs for two sets)

Pec Deck

105x12,11,10 (+2 reps)

Dumbbell Side Raise

17.5x11,10,10 (+2.5 lbs for one set)

Machine Tricep Extension

70x10,10,10

Nutrition

Low Carb Day

Cals - 2,900
Carbs - 275g

• Fiber - 50g

Protein - 300g
Fat - 67g

• Sat. - 20g
• Poly. - 8g
• Mono. - 14g

 

[AntM1564]

August 17, 2018
Pull Hypertrophy

Did extra volume today, only because I was experimenting with different movements and form. I did the V bar pulldowns, but then did another three sets, swapping out the bar with another V bar, but one that is wider so I got more range of motion and felt it in my lats more. I also did a seated single arm underhand cable row at the end. I am going to drop stretchers, which I did for this. I like the pump this gave me. I am excited for squatting tomorrow. I am supposed to hit 350 for at least a single.

Training

Lat Pulldowns

115,8,8,9

V Bar Cable Rows

140x8,8,9

V Bar Pulldown (wider V)

105x10,10,10

T Bar Row (machine variation)

75x11,11,10 (+2 reps)

Single Single Arm Underhand Cable Row

35x10,10,10

Reverse Pec Deck

120x11,10,10 (+5 lbs)

Barbell Shrug (Snatch Grip)

195x12,12,11 (+4 reps)

Machine Preacher Curl

80x10,10 (+5 lbs)

Dumbbell Spider Curl

17.5x12,11 (+2 reps)

Cable Hammer Curl

30.5x11,10 (+1.5 lbs)

Nutrition

High Carb Day

Cals - 3,400
Carbs - 375g

• Fiber - 50g

Protein - 301g
Fat - 78g

• Sat. - 23g
• Poly. - 11g
• Mono. - 19g

 

[AntM1564]

August 18, 2018
Lower Power

Good session today. I think I could have hit a 4th on the 1+ set and think I could have hit a 3rd on the joker set.

I am going to make a change to the lighter variation of 5/3/1. Just to recap, I do the heavy version, then the light version, then increase the weight. I am still going to do that, but the second time through, I am going to follow 3/5/1. The way it works is the first week it is a 3 rep week, then you do a few joker sets of singles with your TM. On the second week, you only do the reps prescribed, so 3 sets of 5 with no AMRAP. On the third week, it is the same as the first week, but you do 5/3/1. What I might do is go for a new one rep max occasionally on those weeks. The week prior is a lighter week with no AMRAP sets.

Training

Back Squat 1 Rep Week

275x5
315x3
350x3 (1+ set)
365x2 (Joker set - 5%)
315x3
275x8

Hip Thrust

370x8,6,6 (+1 rep)

Lying Hamstring Curl

150x6,6 (+5 lbs)

Leg Extensions

185x(5,4,3)
190x(5,3,2)

Standing Calf Raise

320x7,7,6 (+1 rep)

Seated Calf Raise

210x6,6,6 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 325g

• Fiber - 50g

Protein - 300g
Fat - 79g

• Sat. - 31g
• Poly. - 8g
• Mono. - 14g

 

[AntM1564]

August 19, 2018
Push Power

Weight - 176.2

Weight is up 1.8 pounds. I look leaner though. Body composition is improving.

I plugged in my new numbers in my 5/3/1 calculator and my 1 rep maxes, in theory, are where I want them to be. I am going to test them in two weeks like I mentioned yesterday.

Training today was really good. I did not use a heavier weight on military press because 170 is my training max. I was surprised how smooth it went, for both sets. Same thing with bench. My elbow is still bothering me after Thursday. Each day it has gotten better. It is a weird discomfort. It almost feels like a bruise right on the bone. I feel it a little when my arm is locked out or if I put a lot of weight on my elbow.

This week, I am going to drop post workout cardio from 10 minutes 6 days per week to 3 days.

Training

Bench Press 3 Rep week

175x3
200x3
225x5 (3+ set)
2x250x1 (Training Max Singles)

Military Press 3 Rep Week

120x3
140x3
155x5 (3+ set)
2x170x1 (Training Max SIngles)

Close Grip Floor Press

200x5,4 (+5 lbs for one set)

Incline BB Press

160x8,7,6 (+2 reps)

Hammerstrength Seated Shoulder Press

180x7,6 (+10 lbs)

Weighted Dips

75x7,6 (no change, but bodyweight is 1.8 pounds higher)

Incline Hammerstrength Chest Press

170x7,6 (+2.5 lbs)

Straight Bar Tricep Pushdowns

57.5x7,7,6 (+2 lbs)

Seated Machine Side Delt Raise

95x7,6,6 (+5 lbs)

Nutrition

High Carb

Cals - 3,400
Carbs - 375g

• Fiber - 50g

Protein - 301g
Fat - 78g

• Sat. - 19g
• Poly. - 14g
• Mono. - 16g

 

[AntM1564]

August 20, 2018
Pull Power

In terms of training today, I was beyond surprised with how it went. For some reason, deadlifting felt heavy. After the 3+ set, I was debating going for 480, which is my training max and is also the one rep max I hit July 30th, so three weeks ago. I was able to get it, but it was literally a leg shaker. Like I mentioned a few days ago, next week I am doing the 3x5, but not going above 5 reps, even if I can. Then the following week, I am going to go for new maxes. I would like some opinions. On the 1+ set when I go for maxes, do you think I should stop at 1 rep, even if I can hit more? I think this would be a really good way to conserve energy to make sure I am ready for the heavier weight.

I had someone watch my form on the 480 set as well. I did not feel that discomfort in my lower back/hip area, but the guy that watched me said I do what he does and that is how he messed up his back and could be the reason I get that discomfort. I over lockout and hyper-extend my lower back. I need to stop doing this.

I went lighter on biceps today. I made sure to have slower negatives. I did this because I have some bruising at the inside crease of my elbow, where the lower biceps attach to the elbow. I was nervous of a distal biceps tear. However, I did get blood work done two weeks ago right in the area as well. The next day, it was difficult to straighten my arm and the vein was bruised. I am wondering if it is just that because I do not have pain in the biceps. I will see how it looks tomorrow and post a picture.

Finally, I start teacher orientation tomorrow. My summer is officially over. I got into my classroom, finally, today as well. It is a great space, better than what I had at my previous school.

Training

Deadlift 3 Rep Week

340x3
385x3
430x4 (3+ set)
480x1 (training max set)

Weighted Pullups

12.5x6,5,5 (+2.5 lbs)

Overhand T Bar Row

90x8,7,7 (+3 reps)

Shoulder Width Neutral Grip Pulldown

162.5x6,6,6 (no change)

Close Grip Neutral Grip Cable Row

150x7,6,6 (+1 rep)

Reverse Pec Deck

140x7,6,6 (+5 lbs)

Hammerstrength Shrug Machine

320x8,8,7 (+3 lbs)

Machine Preacher Curl

80x8,7

Standing Cable Curl

44x7,6

Cable Hammer Curl

34x8,7

Nutrition

Low Carb

Cals - 2,900
Carbs - 275g

• Fiber - 50g

Protein - 302g
Fat - 66g

• Sat. - 21g
• Poly. - 8g
• Mono. - 14g

 

[booneman77]

August 20, 2018
Pull Power

In terms of training today, I was beyond surprised with how it went. For some reason, deadlifting felt heavy. After the 3+ set, I was debating going for 480, which is my training max and is also the one rep max I hit July 30th, so three weeks ago. I was able to get it, but it was literally a leg shaker. Like I mentioned a few days ago, next week I am doing the 3x5, but not going above 5 reps, even if I can. Then the following week, I am going to go for new maxes. I would like some opinions. On the 1+ set when I go for maxes, do you think I should stop at 1 rep, even if I can hit more? I think this would be a really good way to conserve energy to make sure I am ready for the heavier weight.

I had someone watch my form on the 480 set as well. I did not feel that discomfort in my lower back/hip area, but the guy that watched me said I do what he does and that is how he messed up his back and could be the reason I get that discomfort. I over lockout and hyper-extend my lower back. I need to stop doing this.

I went lighter on biceps today. I made sure to have slower negatives. I did this because I have some bruising at the inside crease of my elbow, where the lower biceps attach to the elbow. I was nervous of a distal biceps tear. However, I did get blood work done two weeks ago right in the area as well. The next day, it was difficult to straighten my arm and the vein was bruised. I am wondering if it is just that because I do not have pain in the biceps. I will see how it looks tomorrow and post a picture.

Finally, I start teacher orientation tomorrow. My summer is officially over. I got into my classroom, finally, today as well. It is a great space, better than what I had at my previous school.

Training

Deadlift 3 Rep Week

340x3
385x3
430x4 (3+ set)
480x1 (training max set)

Weighted Pullups

12.5x6,5,5 (+2.5 lbs)

Overhand T Bar Row

90x8,7,7 (+3 reps)

Shoulder Width Neutral Grip Pulldown

162.5x6,6,6 (no change)

Close Grip Neutral Grip Cable Row

150x7,6,6 (+1 rep)

Reverse Pec Deck

140x7,6,6 (+5 lbs)

Hammerstrength Shrug Machine

320x8,8,7 (+3 lbs)

Machine Preacher Curl

80x8,7

Standing Cable Curl

44x7,6

Cable Hammer Curl

34x8,7

Nutrition

Low Carb

Cals - 2,900
Carbs - 275g

• Fiber - 50g

Protein - 302g
Fat - 66g

• Sat. - 21g
• Poly. - 8g
• Mono. - 14g

If you had a biceps tear, it would be excruciatingly painful... the bruising is almost certainly from the bloodwork. Anytime I lift within a day of getting blood drawn I end up with a massive bruise ha...

 

[Godstrength]

If you had a biceps tear, it would be excruciatingly painful... the bruising is almost certainly from the bloodwork. Anytime I lift within a day of getting blood drawn I end up with a massive bruise ha...

I tore my tricep once... One of the most painful things ive ever experienced. If you tore your bicep bro youd be out of commission

 

[booneman77]

I tore my tricep once... One of the most painful things ive ever experienced. If you tore your bicep bro youd be out of commission

Agreed. even a partial tear is nearly unbearable... had a grade 2 hamstring tear (so not a complete one but still nasty) a few years back and it was over 3 months before I could even slowly walk without a heavy limp... 6mo before jogging and nearly a year before I could bend over without flamingo-ing on one leg ha

 

[Godstrength]

Agreed. even a partial tear is nearly unbearable... had a grade 2 hamstring tear (so not a complete one but still nasty) a few years back and it was over 3 months before I could even slowly walk without a heavy limp... 6mo before jogging and nearly a year before I could bend over without flamingo-ing on one leg ha

Did you get married yet? Lol

 

[booneman77]

Did you get married yet? Lol

2.5 weeks left in the bachelor life

 

[AntM1564]

If you had a biceps tear, it would be excruciatingly painful... the bruising is almost certainly from the bloodwork. Anytime I lift within a day of getting blood drawn I end up with a massive bruise ha...

I tore my tricep once... One of the most painful things ive ever experienced. If you tore your bicep bro youd be out of commission

Agreed. even a partial tear is nearly unbearable... had a grade 2 hamstring tear (so not a complete one but still nasty) a few years back and it was over 3 months before I could even slowly walk without a heavy limp... 6mo before jogging and nearly a year before I could bend over without flamingo-ing on one leg ha

I figured it was the blood work. The bruising is literally on and near the huge vein in the elbow crease. I'm just surprised it is still bruised almost three weeks later. I'm surprised it bruised at all because it was painless when the needle went in.

 

[AntM1564]

August 21, 2018
Legs Hypertrophy

Orientation was good. Learned some things I want to implement in my classes this year.

Training

Leg Extension

150x8,8,8,8,8,7,7,6 (+2 reps)

Lying Leg Curl

80x12,12,10+2

Hoist Machine Seated Hamstring Curl

200x11,10,9 (+20 lbs)

Cybex Squat Press (pivot leg press)

340x15,10,10 (+20 lbs) (very slow negatives, feet low and close on the foot pad for quads)

Standing Calf

220x10,10,10

Standing Calf Raises

135x10,10,10

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 325g

• Fiber - 50g

Protein - 300g
Fat - 91g

• Sat. - 21g
• Poly. - 12g
• Mono. - 23g

 

[Godstrength]

I figured it was the blood work. The bruising is literally on and near the huge vein in the elbow crease. I'm just surprised it is still bruised almost three weeks later. I'm surprised it bruised at all because it was painless when the needle went in.

That sounds like they hit a tendon or ligament... Ive had that happen before too it stays bruised for a minute.

 

[booneman77]

I figured it was the blood work. The bruising is literally on and near the huge vein in the elbow crease. I'm just surprised it is still bruised almost three weeks later. I'm surprised it bruised at all because it was painless when the needle went in.

pain can have zero impact on it... you can have someone push straight through a vein and never notice until it either stops pumping blood into the tube or sometimes even after you're done just taking it out it can bleed into the peripheral area (this is especially true if you do anything after the bloodwork that uses that arm... so basically you will bruise most of the time ha. Even the best phlebotomists can't control what happens after the draw or how long it can take you to clot beyond just the skin level.

 

[AntM1564]

August 24, 2018
Pull Hypertrophy

I did train yesterday, but I didn't get to post. Everything improved. My chest is more sore than normal. I swapped the pec deck for incline flies, that is probably why.

Today the weight felt very light. The Single Single Arm Underhand Cable Row that I started to incorporate last week was amazing this week. I put another spin on it. It is a dual pulley system, so I grabbed the pulley on the right with my left and and left side with the right. I got more of a stretch and felt a pump I have not felt in a while.

Training is all done for new hires. I have PD on Monday, Tuesday, and Wednesday. I got into my room today. It is almost all set up.

Maybe the most exciting news, I am going to look at my first property to purchase Sunday afternoon.

Training

Lat Pulldowns

105x12,12,12 (+5 lbs)

V Bar Cable Rows

125x12,12,12 (+5 lbs)

V Bar Pulldown (wider V)

110x10 (+5 lbs)
105x11,10 (+1 rep)

T Bar Row (machine variation)

75x12,11,11 (+2 reps)

Single Single Arm Underhand Cable Row

35x12,11,11 (+4 reps)

Reverse Pec Deck

120x11,10,10 (no change, but felt easier)

Barbell Shrug (Snatch Grip)

205x11,10,10 (+5 lbs)

Machine Preacher Curl

80x11,10 (+1 rep)

Dumbbell Spider Curl

20x11,10 (+2.5 lbs)

Spider Hammer Curl

17.5x10,10

Nutrition

High Carb Day

Cals - 3,400
Carbs - 375g

• Fiber - 50g

Protein - 301g
Fat - 78g

• Sat. - 23g
• Poly. - 11g
• Mono. - 19g

 

[AntM1564]

August 25, 2018
Lower Power

Back to meal prepping on Saturday mornings.

Good session today. I was able to hit 3 singles with my training max. It was hard, but doable. I was surprised how well the second ans third single went up. The walkout was tougher than the rep. For some reason today, my negatives were beyond slow.

This coming week, I am doing the light variation of the 5 rep week, but I will not do any more than 5 reps on the plus set. I think this will be a nice break and get me somewhat fresh for one rep maxes in two weeks. What I am contemplating is how many sets I will do. For example, on bench, I usually do the three prescribed sets and a joker (heavier set). I may keep the number of sets the same, but on the set I would go up, just do the first set for 5.

I am also amped to go and see this house tomorrow.

Training

Back Squat 3 Rep Week

265x3
300x3
340x4 (3+ set)
3x375x1 (training max singles)
300x3
265x8

Hip Thrust

370x8,7,6 (+1 rep)

Lying Hamstring Curl

150x7,6 (+1 rep)

Leg Extensions

190x(6,5,3)
195x(5,4,3)

Standing Calf Raise

320x8,7,7 (+2 reps)

Seated Calf Raise

210x7,7,6 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 325g

• Fiber - 50g

Protein - 300g
Fat - 80g

• Sat. - 30g
• Poly. - 7g
• Mono. - 13g

 

[AntM1564]

August 26, 2018
Push Power

Weight - 178

Weight is up 1.8 pounds. I look leaner though. Body composition is improving.

I was beating myself up today after my workout despite it being a solid session. I was doing this because I did one rep less on close grip floor presses. Everything else increased in weight and/or reps, so I know I didn't get weaker. I could have not rested as long between exercises, gripped closer than normal, etc.

Training

Bench Press 5 Rep week

165x5
200x5
215x7 (5+ set)
165x10

Military Press 5 Rep Week

115x5
130x5
145x6 (5+ set)

Close Grip Floor Press

200x4,4 (-1 rep)

Incline BB Press

165x6,6,6 (+5 lbs)

Hammerstrength Seated Shoulder Press

180x8,7,6

Weighted Dips

75x7,6 (no change, but bodyweight is 1.8 pounds higher)

Incline Hammerstrength Chest Press

170x8,7 (+2 reps)

Straight Bar Tricep Pushdowns

59x9,8,6 (+1.5 lbs)

Seated Machine Side Delt Raise

95x8,7,6 (+2 reps)

Nutrition

High Carb

Cals - 3,400
Carbs - 375g

• Fiber - 50g

Protein - 301g
Fat - 76g

• Sat. - 22g
• Poly. - 13g
• Mono. - 13g

 

[AntM1564]

Not going to formally post the session today, but just some notes instead.

I was beyond tired going in today. I think sitting in meetings all day and it being hot was not a good combo.

For deadlifts, I hit 315, and 360 for five reps. On the five plus set, I used 410 pounds. I got six reps, but it was literally to failure. I had to rest about five minutes before unloading the bar and rack my weights. So, that was good, weight wise, but my energy literally went to zero after.

I then did pullups and after, I had that weird discomfort in my left biceps again. If you recall, I thought I tore it last week. I felt the discomfort in the triceps as well. I think I am using my arms too much on pullups, so I am going to forgo them in the next few weeks.

After, I did T bar rows and was able to go five pounds heavier than last week, then the decline in the workout was seen. I had to go lighter on on v bar pulldowns and close grip cable rows. However, after my workout, I felt my back as being more sore than not. usually on a heavy pull day, I just feel fatigued, I don't necessarily feel that I worked my back. Not that I jerk the weights around, but I think being aware of my left arm being sore and my low energy, I was able to actually use my back with the lighter weight. I think I will use the same weights next week as well.

Overall, I was disappointed because I did not move the same weight, on two exercises, but looking back, I did feel my back as being more engaged than not.

I couldn't believe how much that last set of deadlifts took out of me. I literally went to zero energy, that has never happened.

Edit, for what it is worth, even after doing direct biceps work after the back work, my left arm felt better. That makes me think I was/am using my arms too much on pullups.

 

[AntM1564]

October 6, 2018
Lower Power

It was a good session today. I was planing on doing one single with my training max, but I was feeling pretty good. The first set was shaky, the second set was perfect, and the third set at 385 was solid, but slow.

Squatting was hard today because my belt was in an odd place. I have been losing weight like crazy for some reason despite upping my calories. I could almost get to my second to last hole in the best, but had to settle for one looser. I really had to brace to be able to get my stomach to push against the belt, I think this made squatting a little more difficult than it should have been.

My belt felt looser today than I anticipated, so I am going to consume an extra 100 cals tonight.

My warm up on squat days is a little long. I drank IMAPCT walking into the gym. I felt it kick in about 10 minutes later. I consumed two scoops about 2 and a quarter hours after eating my pre workout meal.

Training

Back Squat 3 Rep Week (heavy variation with training max singles)

310x3
330x3
350x4 (3+ set)
3x385x1 (training max singles)
310x3

Hip Thrust

380x6,6,6 (+5 lbs)

Lying Hamstring Curl

145x6,6 (+5 lbs)

Leg Extensions

190x6,6,6 (+5 lbs)

Seated Calf Raise

215x8,7,7 (+3 reps)

Standing Calf Raise

340x8,7,7 (+5 lbs)

Horizontal Plate Loaded Calf Machine

100x8,7,7 (+4 reps)

Nutrition

Moderate Carb

Cals - 3,450
Carbs - 365g

• Fiber - 50g

Protein - 311g
Fat - 81g

• Sat. - 29g
• Poly. - 9g
• Mono. - 13g

 

[AntM1564]

August 26, 2018
Push Power

Weight - 175.4

Weight dropped 1.4 pounds from last week. I am going to increase cals by 200 each

Despite the weight loss, I was stronger. Usually pressing is the first thing that goes with any type of weight loss, even if it is a little water. When I did my last 5 rep week with the same training max 4 or 5 weeks ago, I hit 6 reps on bench and 5 reps on the military press plus sets. I got an extra rep on each today, while following the heavier variation.

I did lose one rep on floor press, but I did a rest Pause to make it up.

Initial review later tonight or tomorrow with pictures.

Training

Bench Press 5 Rep week (heavy variation)

195x5
205x5
220x7 (5+ set)

Military Press 5 Rep Week (heavy variation)

135x5
140x5
150x6 (5+ set)

Close Grip Floor Press

210x4,3 (-1 rep)

Incline BB Press

175x6,6,6 (no change)

Hammerstrength Seated Shoulder Press

180x6,6 (did not do these last week)

Weighted Dips

80x6,6 (+5 lbs)

Incline Hammerstrength Chest Press

185x7,6 (no change)

Straight Bar Tricep Pushdowns

60.5x9,8 (+1.5 lbs)

Seated Machine Side Delt Raise

105x8,7,6 (+1 rep)

Nutrition

High Carb

Cals - 3,4800
Carbs - 445g

• Fiber - 50g

Protein - 315g
Fat - 93g

• Sat. - 30g
• Poly. - 14g
• Mono. - 23g

 

[AntM1564]

October 8, 2018
Pull Power

Good session today. Focus was definitely there. I hit 6 reps on my 5+ set, I think I had a 7th rep, but did not want the form to break down too badly.

Training

Deadlift 5 Rep Week (heavy variation)

365x5
390x5
415x6 (5+ set)

Pullups

bodyweight x6,6,6

Seated Close Grip Cable Row

155x6,6,6 (+5 lbs)

Shoulder Width Neutral Grip Pulldown

135x7,7,7 (+2 reps)

Single Arm Overhand Cable Row

60x8,7,7 (+4 reps)

Reverse Pec Deck

155x7,6,6 (+1 rep)

Hammerstrength Shrug Machine

360x9,8,8 (+1 rep)

DB Spider Curl

25x10,8 (+1 rep)

Spider Hammer Curl

22.5x9,8 (+1 rep)

Barbell Curl

50x7,6 (+10 lbs)

Nutrition

Moderate Carb

Cals - 3,550
Carbs - 385g

• Fiber - 50g

Protein - 315g
Fat - 84g

• Sat. - 30g
• Poly. - 11g
• Mono. - 16g

 

[AntM1564]

October 13, 2018
Lower Power

First time using IMPACT since Monday. I used a half scoop today. I was surprised how much I felt the pumps with only a half scoop, especially on a low rep day. I was pleasantly surprised.

Squatting felt difficult today. I don't know if it was because my hip/lower back was in my head, my hamstrings weren't fully recovered because I did about 5 extra sets for hamstrings on Tuesday, or if it is because I am losing more weight.

The last 5 rep weeks from 4 weeks ago, where I did the lighter variation, I hit 250 and 290 for 5 reps, then my 5+ set was 330 and I hit 6 reps. I still hit 6 reps on the plus set with heavuer first and second sets, so I shouldn't be beating myself up.

Training

Back Squat 5 Rep Week (heavy variation)

290x5
310x5
330x6 (5+ set)
290x7

Hip Thrust

380x7,6,6 (+1 rep)

Lying Hamstring Curl

145x7,6 (+1 rep)

Leg Extensions

190x7,7,7 (+3 reps)

Seated Calf Raise

220x6,6,6 (+5 lbs)

Standing Calf Raise

350x6,6,6 (+10 lbs)

Horizontal Plate Loaded Calf Machine

110x7,7,7 (+ 10 lbs)

Nutrition

Moderate Carb

Cals - 3,550
Carbs - 385g

• Fiber - 50g

Protein - 315g
Fat - 87g

• Sat. - 29g
• Poly. - 12g
• Mono. - 17g

 

[AntM1564]

October 14, 2018
Push Power[/COLOR]

Weight - 177.2

Weight is up 1.8 pounds from last week.

I was disappointed with training today. Although, I hit more reps on all accessory work, I did not hit a PR on bench of military press. The bench was a complete fail and the military press was close. I am thinking one of these factors played a role.

1. I did a little more volume on Thursday's hypertrophy day.
2. Leading up to going for my new max, I did the 3 set heavy variation and then the 5 set heavy variation. Last time, I did the lighter variation. I think this was possibly the factor that played a role.
3. I need a deload. I haven't deloaded since Memorial Day weekend, but lifts have still been going up.
4. I got a lift off, which I never ask for, and wore my belt which I never do for bench.

I need to stop beating myself up though, I did make improvements from last week.

Regarding IMPACT, good focus and a better pump than last week.

Training

Bench Press 1 Rep week (aiming for new 1 rep max)

195x5
220x3
245x1 (1+ set)
275x0
245x1

Military Press 5 Rep Week (aiming for new 1 rep max)

135x5
150x3
170x1 (1+ set)
190x0
170x1

Close Grip Floor Press

210x4,4 (+1 rep)

Incline BB Press

175x7,6,6 (+1 rep)

Hammerstrength Seated Shoulder Press

180x8,7,6 (+ 3 reps and an extra set)

Weighted Dips

80x6,6 (no change, but heavier body weight)

Incline Hammerstrength Chest Press

190x7,6,6 (+5 lbs and an extra set)

Straight Bar Tricep Pushdowns

60.5x10,9 (+2 reps)

Seated Machine Side Delt Raise

105x8,7,6 (no change, but cut rest time from 90 seconds to 60)

Nutrition

High Carb

Cals - 3,800
Carbs - 445g

• Fiber - 50g

Protein - 315g
Fat - 91g

• Sat. - 37g
• Poly. - 11g
• Mono. - 20g

[/QUOTE]

 

[AntM1564]

October 15, 2018
Pull Power[/COLOR]

Yesterday's session. Going to log for another week or so before I review. I have to train tomorrow instead of Thursday, I will use a half scoop.

I hit a 500 pound deadlift. Not a new PR, but a PR since my heart transplant. When I previously hit 500, I was 210 pounds versus the 177 I was on Sunday. Form broke down some, but it was solid. Rest of the session went well.

Training

Deadlift 1 Rep Week (new PR attempt)

365x5
415x3
465x1 (1+ set)
500x1

Pullups

bodyweight x7,6,6

Seated Close Grip Cable Row

155x7,6,6 (+1 rep)

Shoulder Width Neutral Grip Pulldown

140x7,6,7 (+5 lbs)

Single Arm Overhand Cable Row

62.5x7,6,6 (+2.5 lbs)

Reverse Pec Deck

155x7,7,6 (+1 rep)

Hammerstrength Shrug Machine

360x10,9,8 (+2 reps)

DB Spider Curl

25x11,9 (+2 reps)

One Arm Hammer Curl

22.5x12,11 (+4 reps)

Barbell Curl

50x8,8 (+3 reps)

Nutrition

Moderate Carb

Cals - 3,550
Carbs - 393g

• Fiber - 48g

Protein - 315g
Fat - 83g

• Sat. - 25g
• Poly. - 10g
• Mono. - 17g

 

[booneman77]

Nice! 500 is huge!

 

[AntM1564]

October 20, 2018
Lower Power

Two scoops today. The session went beyond well. Hit 405 on squats. Final review tomorrow or during the week.

Training

Back Squat 1 Rep Week (PR Attempt)

290x5
330x3
370x1 (1+ set)
405x1
290x7

Hip Thrust

380x8,7,6 (+2 reps)

Lying Hamstring Curl

145x8,6 (+1 rep)

Leg Extensions

190x8,7,7 (+1 rep)

Seated Calf Raise

220x7,6,6 (+1 rep)

Standing Calf Raise

350x8,7,6 (+3 reps)

Horizontal Plate Loaded Calf Machine

125x8,7,7 (+ 15 lbs)

Nutrition

Moderate Carb

Cals - 3,550
Carbs - 385g

• Fiber - 50g

Protein - 315g
Fat - 85g

• Sat. - 29g
• Poly. - 11g
• Mono. - 15g

 

[AntM1564]

October 21, 2018
Push Power

Weight - 177.2

Weight stayed the same. I am increasing calories by 50 each day.

Bench was good. Felt like I could have gotten another rep, but I was not keeping tight. Lifts mainly stayed the same from last week. I did lose one rep on incline bench, I made it up with a rest pause rep, but after floor presses, I did a rest pause rep since it stayed the same from last week

I am thinking about dropping direct tricep work on heavy days, just to give them a rest.

Training

Bench Press 5 Rep week (heavy variation)

195x5
210x5
225x6

Military Press 5 Rep Week (heavy variation)

135x5
145x5
155x6

Close Grip Floor Press

210x4,4 +1 rest pause rep (no change)

Incline BB Press

175x7,6,5 +1 rest pause rep (-1 rep)

Hammerstrength Seated Shoulder Press

190x6,6 (+10 lbs)

Weighted Dips

80x7,6 (+1 rep)

Incline Hammerstrength Chest Press

190x7,6 (no change)

V Bar Tricep Pushdowns

62.5x9,8 (+2 lbs)

Seated Machine Side Delt Raise

110x6,6,6 (+ 5 lbs)

Nutrition

High Carb

Cals - 3,850
Carbs - 450g

• Fiber - 50g

Protein - 331g
Fat - 85g

• Sat. - 35g
• Poly. - 11g
• Mono. - 16g