AntM1564
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A little over 166 as of this past Sunday. Check Sunday's post.
IconicForm
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nice, so you've put on 6-7lbs in 3 weeks?
AntM1564
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I started 12/24/ I was 162.4. I am now 166.8. 2 weeks 4.4 lbs. It is all in the log.
AntM1564
Legend
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January 12, 2018
Lower Power
Today didn't feel great, at least the squats, for some reason. A few things come to mind.
1. I had tow wait 20-30 minutes for a rack. I actually had one about 5 minutes after my warm up, I was waiting, asked the girls using it if they were done, they told me someone else is using it then they called their friend on their cell phone telling them they were done. I was pissed since I was waiting. I think I was kind cooled downed from my stretching pre workout.
2. I think my negatives were way too slow. I felt like I was not strong out of the hole. I was sitting too far back, I think. Almost like I was performing the pause squats like my buddy shows me last week.
Regardless, I hit my numbers. Since I did not have it today, I did zero drop sets or rest pause sets. Even on calves, I did not do a single drop. I do several drop sets and rest pause sets each workout. I do not type them on here. I need to really keep in mind that this is not necessary since I use a frequency approach.
I have two weeks left in this second cycle of this 8/6/3 5/3/1 PPL and had some different thoughts. I will put them in a following post and would welcome some opinions.
Last 5 Rep Week 11/25/17
Back Squat 5 Rep Week
240x5
260x5
275x6 (5+ set)
305x5 (joker set 10%)
240x6
Paused Back Squats
215x5,5,5 (+2 reps)
Hip Thrust
320x7,6,6 (+5 lbs)
Leg Press
550x7,7 (n/a)
Lying Leg Curl
130x8,7 (+2 reps)
Standing Calf Raise
290x8.7.7.7.7 (+4 reps)
Seated Calf Raise
185x7,7,7,6,6 (+5 lbs)
Nutrition
Moderate Carb
Cals - 3,300
Carbs - 320g
Fat - 123g
Lower Power
Today didn't feel great, at least the squats, for some reason. A few things come to mind.
1. I had tow wait 20-30 minutes for a rack. I actually had one about 5 minutes after my warm up, I was waiting, asked the girls using it if they were done, they told me someone else is using it then they called their friend on their cell phone telling them they were done. I was pissed since I was waiting. I think I was kind cooled downed from my stretching pre workout.
2. I think my negatives were way too slow. I felt like I was not strong out of the hole. I was sitting too far back, I think. Almost like I was performing the pause squats like my buddy shows me last week.
Regardless, I hit my numbers. Since I did not have it today, I did zero drop sets or rest pause sets. Even on calves, I did not do a single drop. I do several drop sets and rest pause sets each workout. I do not type them on here. I need to really keep in mind that this is not necessary since I use a frequency approach.
I have two weeks left in this second cycle of this 8/6/3 5/3/1 PPL and had some different thoughts. I will put them in a following post and would welcome some opinions.
Last 5 Rep Week 11/25/17
Training
Back Squat 5 Rep Week
240x5
260x5
275x6 (5+ set)
305x5 (joker set 10%)
240x6
Paused Back Squats
215x5,5,5 (+2 reps)
Hip Thrust
320x7,6,6 (+5 lbs)
Leg Press
550x7,7 (n/a)
Lying Leg Curl
130x8,7 (+2 reps)
Standing Calf Raise
290x8.7.7.7.7 (+4 reps)
Seated Calf Raise
185x7,7,7,6,6 (+5 lbs)
Nutrition
Moderate Carb
Cals - 3,300
Carbs - 320g
- Fiber - 50g
Fat - 123g
- Sat. - 36g
- Poly. - 27g
- Mono. - 23g
AntM1564
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Alright, in 3 weeks I will begin the third cycle of this. I love the 8 and 6 rep weights. They are challenging with the weight used. Here are some thoughts and I would like some input please. I am thinking of dropping the 8/6/3 and doing a 5/3/1 followed by 5/3/1 again instead of 8/6/3 followed by 5/3/1/. People use 8/6/3 to get more volume in while using the 5/3/1 protocol, but since I am doing this as a modified PPl routine and have hypertrophy days built in, do you think it is worth doing 8/6/3?
The one thing I do not like about the 8/6/3 is the deadlifts at higher reps. They come two days after my heavy leg day and the day before my hypertrophy leg day. On the higher rep deadlifts, I feel my legs way too much. Here were the two options I was thinking about.
1. Keep everything the same, 8/6/3 followed by 5/3/1, but for deadlifts, do a 5/3/1 followed by 5/3/1 again. The difference in the 5/3/1 cycles would be the first would be the fresher option, where the first two working sets are lighter and then the second time around, use the heavier 5/3/1 option where the first two working sets are heavier than normal.
2. Do 5/3/1 followed by 5/3/1 again, but like above, the first 5/3/1 is the lighter version then repeat 5/3/1 with the heavier protocol.
Thoughts?
The one thing I do not like about the 8/6/3 is the deadlifts at higher reps. They come two days after my heavy leg day and the day before my hypertrophy leg day. On the higher rep deadlifts, I feel my legs way too much. Here were the two options I was thinking about.
1. Keep everything the same, 8/6/3 followed by 5/3/1, but for deadlifts, do a 5/3/1 followed by 5/3/1 again. The difference in the 5/3/1 cycles would be the first would be the fresher option, where the first two working sets are lighter and then the second time around, use the heavier 5/3/1 option where the first two working sets are heavier than normal.
2. Do 5/3/1 followed by 5/3/1 again, but like above, the first 5/3/1 is the lighter version then repeat 5/3/1 with the heavier protocol.
Thoughts?
IconicForm
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guess I was confused when you wrote this, thought you were starting at 160.4...I was paying attention
regardless, good work.
AntM1564
Legend
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January 14, 2018
Push Power
Weight - 166.8
Weight is the same. Going to do something different with the diet and see how it goes. Upping cals by 100 each day this week and adding 25 grams of carbs.
After today, I know yesterday was a fluke. Training went really well. I was surprised with how well everything went. My form on bench felt spot on. I felt like I kept my wrists nice and tight and in line the whole time. I also felt like I had leg drive which usually lacks.
Last 3 Rep Week 12/3/17
Bench
Bench Press 3 Rep week 5/3/1
170x3
185x3
195x5 (3+ set)
215x4 (joker set 10% increase)
185x3
170x10 or 11
Military Press
115x3
120x3
130x4 (3+ set)
145x3 (joker set 10% increase)
120x3
115x8
Close Grip Floor Press
160x5,5,5 (+3 reps)
Incline BB Press
140x8,7,7 (+5 lbs and +1 rep)
Seated DB Side Laterals
20x7,7,6
Weighted Dips
60x8,7,7 (+2 reps)
Nutrition
High Carb
Cals - 3,650
Carbs - 415g
Fat - 93g
Push Power
Weight - 166.8
Weight is the same. Going to do something different with the diet and see how it goes. Upping cals by 100 each day this week and adding 25 grams of carbs.
After today, I know yesterday was a fluke. Training went really well. I was surprised with how well everything went. My form on bench felt spot on. I felt like I kept my wrists nice and tight and in line the whole time. I also felt like I had leg drive which usually lacks.
Last 3 Rep Week 12/3/17
Bench
Military Press
Training
Bench Press 3 Rep week 5/3/1
170x3
185x3
195x5 (3+ set)
215x4 (joker set 10% increase)
185x3
170x10 or 11
Military Press
115x3
120x3
130x4 (3+ set)
145x3 (joker set 10% increase)
120x3
115x8
Close Grip Floor Press
160x5,5,5 (+3 reps)
Incline BB Press
140x8,7,7 (+5 lbs and +1 rep)
Seated DB Side Laterals
20x7,7,6
Weighted Dips
60x8,7,7 (+2 reps)
Nutrition
High Carb
Cals - 3,650
Carbs - 415g
- Fiber - 50g
Fat - 93g
- Sat. - 41g
- Poly. - 3g
- Mono. - 5g
AntM1564
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Today starts the third week. I have been consistent with the application. Clavicle, first thing in the morning after a shower.
I am up 4.6 pounds heading into the third week. Strength is up and muscle fullness is up as well. Even though I have had this weight gain, it is not sloppy. Vascularity is the same or slightly better. I still have a vein in my lower abs towards the right side. I usually judge my leanness by that and my vascularity. My waist is a touch bigger, but not by much. It is probably more glycogen than anything else.
Libido is up a little, but I do wake up with morning wood pretty much every morning which is a change of pace.
I am up 4.6 pounds heading into the third week. Strength is up and muscle fullness is up as well. Even though I have had this weight gain, it is not sloppy. Vascularity is the same or slightly better. I still have a vein in my lower abs towards the right side. I usually judge my leanness by that and my vascularity. My waist is a touch bigger, but not by much. It is probably more glycogen than anything else.
Libido is up a little, but I do wake up with morning wood pretty much every morning which is a change of pace.
Studhorse
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I'm probably no help with this one. Had to give up the heavy weight low reps 15 or so years ago.
Either one should work. give them both a try and go with what you feel would work best for you. your body will let you know. may not be either one.
I was a big fan of 5/3/1 in the good old days.
I prefer Heavy then light when I do my A-B, H/L workouts. but this is a 5-8 rep heavy / 12-15 rep light.
kjscatch
Well-known member
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If you love it and are still making gains, stick with it. What about doing 5/3/1 first then 8/6/3?
AntM1564
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January 15, 2018
Pull Power
I was not feeling it today. I was extremely lethargic heading into the gym. I didn't even feel like going. I think my medication made my tacrolimus levels too high. I had some symptoms of a high level. I am going to call my doctor in the morning to see if I can get some blood work done to check it out. I still made it to the gym and hit a 10% joker set on deadlifts. Everything improved as well. I still had an issue with my straps on deadlifts, again. My hands were sweaty and I was losing grip. I think I may buy a pair of good old straps just for deadlifts.
Last 3 Rep Week (5/3/1) 12/4/17
Deadlift 3 Rep Week 5/3/1
340x3
365x3
385x4 (3+ set)
425x3 (joker set 10%)
365x3
340x5
Weighted Pullups
15x5,5,5,4 (+3 reps)
Wide Neutral Grip Seated Cable Row
112.5x8,8,7 (+3 reps)
Close Grip Neutral Grip Pulldowns
152.5x6,6,6 (+2.5 lbs)
Seated Cable Overhand Row
102.5x7,7,7 (+2.5 lbs)
Reverse Pec Deck
135x8,7,7,7 (+1 rep)
Nutrition
Low Carb
Cals - 3,150
Carbs - 265g
Fat - 109g
Pull Power
I was not feeling it today. I was extremely lethargic heading into the gym. I didn't even feel like going. I think my medication made my tacrolimus levels too high. I had some symptoms of a high level. I am going to call my doctor in the morning to see if I can get some blood work done to check it out. I still made it to the gym and hit a 10% joker set on deadlifts. Everything improved as well. I still had an issue with my straps on deadlifts, again. My hands were sweaty and I was losing grip. I think I may buy a pair of good old straps just for deadlifts.
Last 3 Rep Week (5/3/1) 12/4/17
Training
Deadlift 3 Rep Week 5/3/1
340x3
365x3
385x4 (3+ set)
425x3 (joker set 10%)
365x3
340x5
Weighted Pullups
15x5,5,5,4 (+3 reps)
Wide Neutral Grip Seated Cable Row
112.5x8,8,7 (+3 reps)
Close Grip Neutral Grip Pulldowns
152.5x6,6,6 (+2.5 lbs)
Seated Cable Overhand Row
102.5x7,7,7 (+2.5 lbs)
Reverse Pec Deck
135x8,7,7,7 (+1 rep)
Nutrition
Low Carb
Cals - 3,150
Carbs - 265g
- Fiber - 50g
Fat - 109g
- Sat. - 29g
- Poly. - 17g
- Mono. - 36g
AntM1564
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8/6/3 then 5/3/1. I think the 8 reps are just too much on deadlifts given how close my leg days are.
kjscatch
Well-known member
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Reread log. So it's a 6 week cycle. Honestly IMO, if you are looking for more pure strength gains, I would just do 5/3/1/5/3/1 then a recovery week since your already mixing in hypertrophy days. You know your body best and how it responds though.
AntM1564
Legend
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January 16, 2018
Legs Hypertrophy
Training
Leg Press
530x6,6,6,6,6,6,6,7 (+10 lbs)
RDL
240x6,6,6 (+5 lbs.)
Leg Extensions
160x12,11,10 (+1 rep)
Seated Hamstring Curl
160x12,11,10 (+2 reps)
Seated Calf
145x12,12,11,11,11 (+3 reps)
Standing Calf Raises
220x12,12,11,11,11 (+5 reps)
Nutrition
Moderate Carb
Cals - 3,400
Carbs - 345g
Fat - 99g
Legs Hypertrophy
Training
Leg Press
530x6,6,6,6,6,6,6,7 (+10 lbs)
RDL
240x6,6,6 (+5 lbs.)
Leg Extensions
160x12,11,10 (+1 rep)
Seated Hamstring Curl
160x12,11,10 (+2 reps)
Seated Calf
145x12,12,11,11,11 (+3 reps)
Standing Calf Raises
220x12,12,11,11,11 (+5 reps)
Nutrition
Moderate Carb
Cals - 3,400
Carbs - 345g
- Fiber - 50g
Fat - 99g
- Sat. - 26g
- Poly. - 24g
- Mono. - 22g
AntM1564
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January 18, 2018
Push Hypertrophy
I did the low incline dumbbell press like I said I would, but was not feeling it. The new dumbbells my gym has are huge. I feel like to get a full range of motion, I have to go super wide at the bottom otherwise the dumbbells will just hit my chest. I decided to do incline barbell presses instead, after.
Going forward, I am going to do incline barbell on the hypertrophy days and the heavy days. However, I am going to do them inside a power rack on the heavy days so I can put an adjustable bench in there and go with a low incline to hit a different angle.
Training
Incline Dumbbell Press/Hammerstrength Flat Chest Press
Incline Barbell - 150x6,6,6,6
Hammerstrength - 130x6,6,6,8
Seated Barbell Shoulder Press
100x6,6,8
Hammerstrength Incline Press
130x12,11,11 (+3 reps)
Hoist Dip Machine
190x11,11,10 (+10 lbs)
Rope Pressdown
24x12,11,11 (pause at the bottom) (+3 reps)
Seated Side Delt Machine
80x11,10,10 (+1 rep)
Nutrition
Low Carb Day
Cals - 3,150
Carbs - 265g
Fat - 111g
Push Hypertrophy
I did the low incline dumbbell press like I said I would, but was not feeling it. The new dumbbells my gym has are huge. I feel like to get a full range of motion, I have to go super wide at the bottom otherwise the dumbbells will just hit my chest. I decided to do incline barbell presses instead, after.
Going forward, I am going to do incline barbell on the hypertrophy days and the heavy days. However, I am going to do them inside a power rack on the heavy days so I can put an adjustable bench in there and go with a low incline to hit a different angle.
Training
Incline Dumbbell Press/Hammerstrength Flat Chest Press
Incline Barbell - 150x6,6,6,6
Hammerstrength - 130x6,6,6,8
Seated Barbell Shoulder Press
100x6,6,8
Hammerstrength Incline Press
130x12,11,11 (+3 reps)
Hoist Dip Machine
190x11,11,10 (+10 lbs)
Rope Pressdown
24x12,11,11 (pause at the bottom) (+3 reps)
Seated Side Delt Machine
80x11,10,10 (+1 rep)
Nutrition
Low Carb Day
Cals - 3,150
Carbs - 265g
- Fiber - 50g
Fat - 111g
- Sat. - 29g
- Poly. - 16g
- Mono. - 27g
AntM1564
Legend
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January 19, 2018
Pull Hypertrophy
Had a few servings of animal crackers post workout, damn they were good.
Training
Lat Pulldowns
110x6,6,6,6,6,6,6,7 (+5 lbs)
Close Grip Seated Cable Row
130x6,6,7 (+5 lbs)
Close Grip Pulldown (neutral grip)
122.5x11,10,10 (+1 rep)
Stretchers https://www.youtube.com/watch?v=-hWBCW8V_U0
95x11,10,10 (+1 rep)
Overhand TBar Row
70x11,10,10 (+1 rep)
Reverse Pec Deck
110x12,11,10,10 (+5 lbs)
Nutrition
High Carb
Cals - 3,650
Carbs - 415g
Fat - 187g
Pull Hypertrophy
Had a few servings of animal crackers post workout, damn they were good.
Training
Lat Pulldowns
110x6,6,6,6,6,6,6,7 (+5 lbs)
Close Grip Seated Cable Row
130x6,6,7 (+5 lbs)
Close Grip Pulldown (neutral grip)
122.5x11,10,10 (+1 rep)
Stretchers https://www.youtube.com/watch?v=-hWBCW8V_U0
95x11,10,10 (+1 rep)
Overhand TBar Row
70x11,10,10 (+1 rep)
Reverse Pec Deck
110x12,11,10,10 (+5 lbs)
Nutrition
High Carb
Cals - 3,650
Carbs - 415g
- Fiber - 50g
Fat - 187g
- Sat. - 18g
- Poly. - 11g
- Mono. - 28g
AntM1564
Legend
- Awards
- 4
January 19, 2018
Lower Power
Awesome workout today. Everything felt easy, but the pause squats. Those were difficult. The workout was about 30-45 minutes longer though. I was helping this high school kid I befriended a couple of months ago. He needed help with his bench so I told him I would help him.
Tomorrow beings the second time through my 1+ sets. I set a new PR on squats last time through, by accident, and almost set a new dead and bench PR. I am going to shoot for PRs this week since I was so close last time. Since I wasn't anticipating on hitting new PRs the previous time through, I think I can hit them since I will jump up with bigger increases versus small 10 pound jumps.
I will be using a high stim pre workout with yohimbine to get me going as well.
Last 3 Rep Week 12/9/17
Back Squat 3 Rep Week
260x3
275x3
290x4 (3+ set)
320x4 (joker set 10%)
275x3
260x6
Paused Back Squats
215x6,5,5 (+1 rep)
Hip Thrust
320x8,7,6 (+2 reps)
Leg Press
560x6,6 (+10 lbs)
Lying Leg Curl
135x6,6 (+5 lbs)
Standing Calf Raise
295x8.8.7.7.7 (+5 lbs)
Seated Calf Raise
185x8,8,8,7,7 (+5 reps)
Nutrition
Moderate Carb
Cals - 3,400
Carbs - 345g
Fat - 92g
Lower Power
Awesome workout today. Everything felt easy, but the pause squats. Those were difficult. The workout was about 30-45 minutes longer though. I was helping this high school kid I befriended a couple of months ago. He needed help with his bench so I told him I would help him.
Tomorrow beings the second time through my 1+ sets. I set a new PR on squats last time through, by accident, and almost set a new dead and bench PR. I am going to shoot for PRs this week since I was so close last time. Since I wasn't anticipating on hitting new PRs the previous time through, I think I can hit them since I will jump up with bigger increases versus small 10 pound jumps.
I will be using a high stim pre workout with yohimbine to get me going as well.
Last 3 Rep Week 12/9/17
Training
Back Squat 3 Rep Week
260x3
275x3
290x4 (3+ set)
320x4 (joker set 10%)
275x3
260x6
Paused Back Squats
215x6,5,5 (+1 rep)
Hip Thrust
320x8,7,6 (+2 reps)
Leg Press
560x6,6 (+10 lbs)
Lying Leg Curl
135x6,6 (+5 lbs)
Standing Calf Raise
295x8.8.7.7.7 (+5 lbs)
Seated Calf Raise
185x8,8,8,7,7 (+5 reps)
Nutrition
Moderate Carb
Cals - 3,400
Carbs - 345g
- Fiber - 50g
Fat - 92g
- Sat. - 34g
- Poly. - 7g
- Mono. - 12g
AntM1564
Legend
- Awards
- 4
January 21, 2018
Push Power
Weight - 168.2
Weight is up 1.4 pounds from last week.
Today went extremely well. I went for 235, a new PR and it flew up. I knew I could get 245, but 250 sounds better, so I went up to 250. My spotter gave me a little assistance at my sticking point. Just a couple of finger tips, as much help as I got on the 235 last time I tried a max attempt. Since I was so close, I am thinking about doing the lighter version of 5/3 and treating those two weeks like a semi deload in the next two weeks and then attempting maxes again in 3 weeks. I want that 250 and know I can get it.
I hit 155 on military press, which was a new PR. It was pretty smooth. I was then contemplating 165 or 170. I wanted to go my body weight or heavier so I went 170. I got it half way up and then was arching my back way too much, so I stopped. Maybe 165, 160 for sure I can get.
Last 1 Rep Week 12/10/17
Bench
Bench Press 1 Rep week 5/3/1
160x5
185x3
205x1 (1+ set)
215x1 (joker set 5% increase)
235x1
250x0 (almost!)
205x3
185x5
160x10
Military Press
105x5
120x3
135x1 (1+ set)
155x1 (joker set 10% increase)
170x0
135x3
120x5
105x8
Close Grip Floor Press
165x5,4,4 (+5 lbs)
Incline BB Press
150x7,6,6 (+10 lbs)
Seated DB Side Laterals
20x8,7,7 (+2 reps)
Weighted Dips
65x7,6,6 (+5 lbs)
Nutrition
High Carb
Cals - 3,650
Carbs - 415g
Fat - 89g
Push Power
Weight - 168.2
Weight is up 1.4 pounds from last week.
Today went extremely well. I went for 235, a new PR and it flew up. I knew I could get 245, but 250 sounds better, so I went up to 250. My spotter gave me a little assistance at my sticking point. Just a couple of finger tips, as much help as I got on the 235 last time I tried a max attempt. Since I was so close, I am thinking about doing the lighter version of 5/3 and treating those two weeks like a semi deload in the next two weeks and then attempting maxes again in 3 weeks. I want that 250 and know I can get it.
I hit 155 on military press, which was a new PR. It was pretty smooth. I was then contemplating 165 or 170. I wanted to go my body weight or heavier so I went 170. I got it half way up and then was arching my back way too much, so I stopped. Maybe 165, 160 for sure I can get.
Last 1 Rep Week 12/10/17
Bench
Military Press
Training
Bench Press 1 Rep week 5/3/1
160x5
185x3
205x1 (1+ set)
215x1 (joker set 5% increase)
235x1
250x0 (almost!)
205x3
185x5
160x10
Military Press
105x5
120x3
135x1 (1+ set)
155x1 (joker set 10% increase)
170x0
135x3
120x5
105x8
Close Grip Floor Press
165x5,4,4 (+5 lbs)
Incline BB Press
150x7,6,6 (+10 lbs)
Seated DB Side Laterals
20x8,7,7 (+2 reps)
Weighted Dips
65x7,6,6 (+5 lbs)
Nutrition
High Carb
Cals - 3,650
Carbs - 415g
- Fiber - 50g
Fat - 89g
- Sat. - 34g
- Poly. - 5g
- Mono. - 15g
AntM1564
Legend
- Awards
- 4
January 22, 2018
Pull Power
Hit not one, but two PRs today. I hit 465, which felt smooth. I tried 470 my legs were shaking, but it was still pretty smooth. I stopped there. I think I could get 480 next time. The work down sets were tough. 365 on the way down felt heavier than 470. On my first working set, I was supposed to go with 320, by accident, I used 340
Last 3\1 Rep Week (5/3/1) 12/11/17
Deadlift 1 Rep Week 5/3/1
340x5 (supposed to be 320)
365x3
405x1 (1+ set)
430x1 (joker set 10%)
465x1
470x1
365x3
320x5
Weighted Pullups
15x5,5,5,4 (n/a, but gained weight)
Wide Neutral Grip Seated Cable Row
115x7,6,6 (+2.5 lbs)
Close Grip Neutral Grip Pulldowns
152.5x7,6,6 (+1 rep)
Seated Cable Overhand Row
105x8,7,7 (+2.5 lbs)
Reverse Pec Deck
140x8,7,6,6 (+5 lbs)
Nutrition
Low Carb
Cals - 3,150
Carbs - 265g
Fat - 110g
Pull Power
Hit not one, but two PRs today. I hit 465, which felt smooth. I tried 470 my legs were shaking, but it was still pretty smooth. I stopped there. I think I could get 480 next time. The work down sets were tough. 365 on the way down felt heavier than 470. On my first working set, I was supposed to go with 320, by accident, I used 340
Last 3\1 Rep Week (5/3/1) 12/11/17
Training
Deadlift 1 Rep Week 5/3/1
340x5 (supposed to be 320)
365x3
405x1 (1+ set)
430x1 (joker set 10%)
465x1
470x1
365x3
320x5
Weighted Pullups
15x5,5,5,4 (n/a, but gained weight)
Wide Neutral Grip Seated Cable Row
115x7,6,6 (+2.5 lbs)
Close Grip Neutral Grip Pulldowns
152.5x7,6,6 (+1 rep)
Seated Cable Overhand Row
105x8,7,7 (+2.5 lbs)
Reverse Pec Deck
140x8,7,6,6 (+5 lbs)
Nutrition
Low Carb
Cals - 3,150
Carbs - 265g
- Fiber - 50g
Fat - 110g
- Sat. - 30g
- Poly. - 14g
- Mono. - 26g
jh1
Member
- Awards
- 1
Dang. Those are some very impressive deadlift numbers for your bodyweight. Strong work!
kjscatch
Well-known member
- Awards
- 3
Nice deadlifting!
AntM1564
Legend
- Awards
- 4
January 23, 2018
Legs Hypertrophy
I saw an article on RDL from a pin the other day. I tried it, but felt it way too much in my lower back. I decided to do regular RDL after those three sets, surprisingly I got 12 reps for all three sets.
Training
Leg Press
430x12,12,12,12,13 (+20 lbs)
RDL
200x12,12,12 (+5 lbs.)
Leg Extensions
165x12,11,10 (+5 lbs and same reps)
Seated Hamstring Curl
165x11,10,10 (+5 lbs)
Seated Calf
150x12,11,10,10,10 (+5 lbs)
Standing Calf Raises
230x12,12,11,10,10 (+10 lbs)
Nutrition
Moderate Carb
Cals - 3,400
Carbs - 345g
Fat - 95g
Legs Hypertrophy
I saw an article on RDL from a pin the other day. I tried it, but felt it way too much in my lower back. I decided to do regular RDL after those three sets, surprisingly I got 12 reps for all three sets.
Training
Leg Press
430x12,12,12,12,13 (+20 lbs)
RDL
200x12,12,12 (+5 lbs.)
Leg Extensions
165x12,11,10 (+5 lbs and same reps)
Seated Hamstring Curl
165x11,10,10 (+5 lbs)
Seated Calf
150x12,11,10,10,10 (+5 lbs)
Standing Calf Raises
230x12,12,11,10,10 (+10 lbs)
Nutrition
Moderate Carb
Cals - 3,400
Carbs - 345g
- Fiber - 50g
Fat - 95g
- Sat. - 27g
- Poly. - 12g
- Mono. - 27g
AntM1564
Legend
- Awards
- 4
January 23, 2018
Legs Hypertrophy
I saw an article on RDL from a pin the other day. I tried it, but felt it way too much in my lower back. I decided to do regular RDL after those three sets, surprisingly I got 12 reps for all three sets.
Training
Leg Press
430x12,12,12,12,13 (+20 lbs)
RDL
200x12,12,12 (+5 lbs.)
Leg Extensions
165x12,11,10 (+5 lbs and same reps)
Seated Hamstring Curl
165x11,10,10 (+5 lbs)
Seated Calf
150x12,11,10,10,10 (+5 lbs)
Standing Calf Raises
230x12,12,11,10,10 (+10 lbs)
Nutrition
Moderate Carb
Cals - 3,400
Carbs - 345g
Fat - 95g
Legs Hypertrophy
I saw an article on RDL from a pin the other day. I tried it, but felt it way too much in my lower back. I decided to do regular RDL after those three sets, surprisingly I got 12 reps for all three sets.
Training
Leg Press
430x12,12,12,12,13 (+20 lbs)
RDL
200x12,12,12 (+5 lbs.)
Leg Extensions
165x12,11,10 (+5 lbs and same reps)
Seated Hamstring Curl
165x11,10,10 (+5 lbs)
Seated Calf
150x12,11,10,10,10 (+5 lbs)
Standing Calf Raises
230x12,12,11,10,10 (+10 lbs)
Nutrition
Moderate Carb
Cals - 3,400
Carbs - 345g
- Fiber - 50g
Fat - 95g
- Sat. - 27g
- Poly. - 12g
- Mono. - 27g
AntM1564
Legend
- Awards
- 4
Thanks guys. Deads and squats have always been good for me, maybe it is a fat kid thing!
AntM1564
Legend
- Awards
- 4
January 25, 2018
Push Hypertrophy
Pretty happy with the session today. I have no idea how tomorrow is going to go. On Monday, when I was doing my post workout stretching, I noticed a decent amount of pain in a specific part of my forearm. I did not feel it during my pull session. The only time I get the pain is if I have my arm fully stretched out. For example, hanging from a pull up bar or gripping a bar and trying to stretch my left lat. Where you see the blue circle in the picture is where I have the discomfort. I have zero idea what it is.
Training
Incline Barbell Press/Hammerstrength Flat Chest Press
Incline Barbell - 135x12,12,12
Hammerstrength - 110x12,12
Seated Barbell Shoulder Press
75x12,12,13
Hammerstrength Incline Press
140x10,10,10 (+10 lbs)
Hoist Dip Machine
190x12,11,10 (+1 rep)
V Bar Pressdown
35.5x11,11,11 (pause at the bottom)
Seated Side Delt Machine
80x12,11,10 (+2 reps)
Nutrition
Low Carb Day
Cals - 3,150
Carbs - 265g
Fat - 108g
Push Hypertrophy
Pretty happy with the session today. I have no idea how tomorrow is going to go. On Monday, when I was doing my post workout stretching, I noticed a decent amount of pain in a specific part of my forearm. I did not feel it during my pull session. The only time I get the pain is if I have my arm fully stretched out. For example, hanging from a pull up bar or gripping a bar and trying to stretch my left lat. Where you see the blue circle in the picture is where I have the discomfort. I have zero idea what it is.
Training
Incline Barbell Press/Hammerstrength Flat Chest Press
Incline Barbell - 135x12,12,12
Hammerstrength - 110x12,12
Seated Barbell Shoulder Press
75x12,12,13
Hammerstrength Incline Press
140x10,10,10 (+10 lbs)
Hoist Dip Machine
190x12,11,10 (+1 rep)
V Bar Pressdown
35.5x11,11,11 (pause at the bottom)
Seated Side Delt Machine
80x12,11,10 (+2 reps)
Nutrition
Low Carb Day
Cals - 3,150
Carbs - 265g
- Fiber - 50g
Fat - 108g
- Sat. - 28g
- Poly. - 22g
- Mono. - 21g
AntM1564
Legend
- Awards
- 4
Only a few days left!
AntM1564
Legend
- Awards
- 4
January 26, 2018
Pull Hypertrophy
My school was closed today. We got a surprising text message and email stating we would not have school. Last May, a kid from the city I teach in stole a car and took it for a joyride with a friend. They were ramming into other cars and almost hit one of the cops, out of his car. That cop opened fire and the boy, 15, died. The verdict came down today and the court is near my school. Administration was concerned since there were talks of protests, riots, etc. The cop was not convicted today. And yes, white cop black kid.
I didn't mention it yesterday, but my neck has been very sore since Monday and even more sore since Wednesday. I have a bad habit of looking up when I deadlift. I think I tweaked it then. I have tightness in the center of my neck, which scares me because the tightness is right near the top of the spine. I do not think it is a serious issue because it does not hurt, just tight. Also, it is difficult for me to keep my head up for a longer duration, which is probably muscular weakness.
My forearm did not really bother me once I got lifting. I felt tightness at first, but then that went away. I think it is tendinitis.
Training
Lat Pulldowns
95x12,12,12,12,12 (+2.5 lbs)
Close Grip Seated Cable Row
115x12,12,12 (+2.5 lbs)
Close Grip Pulldown (neutral grip)
125x12,11,10 (+2 reps and 2.5 lbs)
Stretchers https://www.youtube.com/watch?v=-hWBCW8V_U0
95x12,11,11 (+3 reps)
Overhand TBar Row
70x12,11,10 (+2 reps)
Reverse Pec Deck
115x12,11,10,10 (+5 lbs)
Nutrition
High Carb
Cals - 3,650
Carbs - 415g
Fat - 87g
Pull Hypertrophy
My school was closed today. We got a surprising text message and email stating we would not have school. Last May, a kid from the city I teach in stole a car and took it for a joyride with a friend. They were ramming into other cars and almost hit one of the cops, out of his car. That cop opened fire and the boy, 15, died. The verdict came down today and the court is near my school. Administration was concerned since there were talks of protests, riots, etc. The cop was not convicted today. And yes, white cop black kid.
I didn't mention it yesterday, but my neck has been very sore since Monday and even more sore since Wednesday. I have a bad habit of looking up when I deadlift. I think I tweaked it then. I have tightness in the center of my neck, which scares me because the tightness is right near the top of the spine. I do not think it is a serious issue because it does not hurt, just tight. Also, it is difficult for me to keep my head up for a longer duration, which is probably muscular weakness.
My forearm did not really bother me once I got lifting. I felt tightness at first, but then that went away. I think it is tendinitis.
Training
Lat Pulldowns
95x12,12,12,12,12 (+2.5 lbs)
Close Grip Seated Cable Row
115x12,12,12 (+2.5 lbs)
Close Grip Pulldown (neutral grip)
125x12,11,10 (+2 reps and 2.5 lbs)
Stretchers https://www.youtube.com/watch?v=-hWBCW8V_U0
95x12,11,11 (+3 reps)
Overhand TBar Row
70x12,11,10 (+2 reps)
Reverse Pec Deck
115x12,11,10,10 (+5 lbs)
Nutrition
High Carb
Cals - 3,650
Carbs - 415g
- Fiber - 50g
Fat - 87g
- Sat. - 22g
- Poly. - 11g
- Mono. - 30g
AntM1564
Legend
- Awards
- 4
January 27, 2018
Lower Power
Forearm feels better and neck feels a ton better. My buddy thinks I have golfers elbow and gave me ideas how to treat it.
Set a new PR today and everything went well
Last 1 Rep Week 12/16/17
Back Squat 1 Rep Week
240x5
275x3
305x1 (1+ set)
330x1 (joker set)
365x1 (+10 lb PR)
315x1
275x3
240x6
Paused Back Squats
220x4,4,4 (+5 lbs)
Hip Thrust
325x7,6,6 (+5 lbs)
Leg Press
560x8,7 (+3 reps)
Lying Leg Curl
135x8,7 (+3 reps)
Standing Calf Raise
300x8.8.7.7.7 (+5 lbs)
Seated Calf Raise
190x7,7,7,6,6 (+5 lbs)
Nutrition
Moderate Carb
Cals - 3,400
Carbs - 345g
Fat - 97g
Lower Power
Forearm feels better and neck feels a ton better. My buddy thinks I have golfers elbow and gave me ideas how to treat it.
Set a new PR today and everything went well
Last 1 Rep Week 12/16/17
Training
Back Squat 1 Rep Week
240x5
275x3
305x1 (1+ set)
330x1 (joker set)
365x1 (+10 lb PR)
315x1
275x3
240x6
Paused Back Squats
220x4,4,4 (+5 lbs)
Hip Thrust
325x7,6,6 (+5 lbs)
Leg Press
560x8,7 (+3 reps)
Lying Leg Curl
135x8,7 (+3 reps)
Standing Calf Raise
300x8.8.7.7.7 (+5 lbs)
Seated Calf Raise
190x7,7,7,6,6 (+5 lbs)
Nutrition
Moderate Carb
Cals - 3,400
Carbs - 345g
- Fiber - 50g
Fat - 97g
- Sat. - 33g
- Poly. - 7g
- Mono. - 12g
AntM1564
Legend
- Awards
- 4
January 28, 2018
Push Power
Weight - 169.2
Weight is up 1 pound from last week.
Forearm is feeling a little better and more range of motion in my neck although it is still tight when I turn it to the left or move it either way too quickly. I am being more conscious of my posture and keeping my head straight during all my lifts. I will be conscious of this while deadlifting tomorrow.
Hell of a session today. I could have gotten 10 on the 5+ set of 185. I had to grind through the 215 set of 5. That is a new 5 rep PR. Also, new 5 rep PR on military press.
I am only going to increase deadlifts by 5 pounds versus 10 this upcoming cycle.
Last 5 Rep Week 1/7/18
Bench
Bench Press 5 Rep week
165x5
175x5
185x8 (5+ set)
215x5 (joker set 15% increase)
175x5
165x8
Military Press
110x5
120x5
125x6 (5+ set)
135x5 (joker set 10% increase)
120x5
110x10
Close Grip Floor Press
165x6,5,4 (+2 reps)
Incline BB Press
150x8,7,6 (+2 reps)
Front Delt Cable Raises with Rope
32.5x6,6,6
Weighted Dips
65x8,6,6 (+1 rep)
Nutrition
High Carb
Cals - 3,650
Carbs - 415g
Fat - 84g
Push Power
Weight - 169.2
Weight is up 1 pound from last week.
Forearm is feeling a little better and more range of motion in my neck although it is still tight when I turn it to the left or move it either way too quickly. I am being more conscious of my posture and keeping my head straight during all my lifts. I will be conscious of this while deadlifting tomorrow.
Hell of a session today. I could have gotten 10 on the 5+ set of 185. I had to grind through the 215 set of 5. That is a new 5 rep PR. Also, new 5 rep PR on military press.
I am only going to increase deadlifts by 5 pounds versus 10 this upcoming cycle.
Last 5 Rep Week 1/7/18
Bench
Military Press
Training
Bench Press 5 Rep week
165x5
175x5
185x8 (5+ set)
215x5 (joker set 15% increase)
175x5
165x8
Military Press
110x5
120x5
125x6 (5+ set)
135x5 (joker set 10% increase)
120x5
110x10
Close Grip Floor Press
165x6,5,4 (+2 reps)
Incline BB Press
150x8,7,6 (+2 reps)
Front Delt Cable Raises with Rope
32.5x6,6,6
Weighted Dips
65x8,6,6 (+1 rep)
Nutrition
High Carb
Cals - 3,650
Carbs - 415g
- Fiber - 50g
Fat - 84g
- Sat. - 29g
- Poly. - 5g
- Mono. - 14g
AntM1564
Legend
- Awards
- 4
Invictus Final Review
In the four weeks, I gained 7 pounds. This is not a natural anabolic, so this was due to my diet and big jump in carbs.
However, Even though I put on 7 pounds, my body composition changed for the better. My waist stayed the same, or is a touch bigger, but not by much, if at all. I am using the same belt loop for my pants and lifting belt. Any small change in waist could also be due to performing heavy ab exercises twice per week. I still have a vein in my lower abs that I did at the start.
Also in terms of body composition, my chest is a lot bigger. My dress shirts for work barely button up in my chest. Same thing with my lats. I noticed my last are wider. I have even had co-workers ask me if I have steel pates under my shirts.
Even though I put on 7 pounds, vascularity increased. I thought it would stay them same, but it has improved with the weight gain. Maybe due to some drying out effects of Invictus.
Libido was up during the log as well. This was especially evident during the night when I would wake up, pretty much nightly, with erections.
I did have some joint discomfort, but nothing major. This was probably due to estrogen being a little lower than normal.
I cannot believe how lean I stayed with a 7 pound weight gain in 4 weeks, I attribute that to lower cortisol and estrogen levels. If Invictus did this on a bulk, I can only imagine how effective it is during a cut.
In the four weeks, I gained 7 pounds. This is not a natural anabolic, so this was due to my diet and big jump in carbs.
However, Even though I put on 7 pounds, my body composition changed for the better. My waist stayed the same, or is a touch bigger, but not by much, if at all. I am using the same belt loop for my pants and lifting belt. Any small change in waist could also be due to performing heavy ab exercises twice per week. I still have a vein in my lower abs that I did at the start.
Also in terms of body composition, my chest is a lot bigger. My dress shirts for work barely button up in my chest. Same thing with my lats. I noticed my last are wider. I have even had co-workers ask me if I have steel pates under my shirts.
Even though I put on 7 pounds, vascularity increased. I thought it would stay them same, but it has improved with the weight gain. Maybe due to some drying out effects of Invictus.
Libido was up during the log as well. This was especially evident during the night when I would wake up, pretty much nightly, with erections.
I did have some joint discomfort, but nothing major. This was probably due to estrogen being a little lower than normal.
I cannot believe how lean I stayed with a 7 pound weight gain in 4 weeks, I attribute that to lower cortisol and estrogen levels. If Invictus did this on a bulk, I can only imagine how effective it is during a cut.
delsolrob
Board Sponsor
- Awards
- 3
Thanks for the feedback and glad you liked your results!
Yeah, Invictus has been popular with the local competitors around here...been helpful for many while prepping.
Yeah, Invictus has been popular with the local competitors around here...been helpful for many while prepping.
SilentSavage0523
Well-known member
- Awards
- 1
Currently running the 7 keto dhea. And have enjoyed it so far. Big things I have noticed with it is less hunger and very much improved sleep. Also seem a bit drier even for a 'fat guy lol. Would be very curious to see how that and invictus would stack together.
delsolrob
Board Sponsor
- Awards
- 3
doing a bogo deal on Invictus and VII-KT until the end of the month :thumbsup:
Studhorse
Legend
- Awards
- 4
Nice log!
AntM1564
Legend
- Awards
- 4
V11 Kt is for a cut, right? I'm really looking into non stim fat burners for a cut in the coming 2 months.
IconicForm
Board Sponsor
- Awards
- 0
7-keto has been shown to help keep metabolism up while on a caloric deficit.
delsolrob
Board Sponsor
- Awards
- 3
hey bud, if you get a chance please leave a review on your experience with Invictus:
http://anabolicminds.com/forum/product-review/301368-invictus.html
http://anabolicminds.com/forum/product-review/301368-invictus.html
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