AntM's Lean Bulk and Everything Else This Summer Log

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  1. September 12, 2017
    Legs Hypertrophy


    My body feels good today after going for two PRs yesterday. That was until I got on the foam roller post workout, that is when I felt the DOMS in my back.

    Still working on decorating and setting up my classroom. Maybe I'll post some pictures if anyone is interested.


    Training.

    Cybex Squat Press

    480x6,6,6,6,6,6,6,7

    RDL

    205x6,6,6,8

    Leg Extensions

    120x12,11,11 (+1 rep)

    Lying Hamstring Curl

    70x11,10,10

    Seated Calf

    110x11,10,10,10,10 (+5 lbs)

    Standing Calf Raises

    210x11,10,10,10,10 (+10 lbs)

    Nutrition

    Moderate Carb

    Cals - 2,900
    Carbs - 282g
    • Fiber - 50g

    Protein - 235g
    Fat - 102g
    • Sat. - 25g
    • Poly. - 19g
    • Mono. - 24g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html


  2. What grade are you teaching now?
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com
    •   
       


  3. Quote Originally Posted by booneman77 View Post
    What grade are you teaching now?
    Two of my classes are a mix of juniors and seniors and my third class is all freshmen. Next semester, it is the same, but the freshmen class will be mostly sophomore.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  4. September 14, 2017
    Push Power


    I did not hit a new bench PR today. This is the second or third time I tried 235. I think it is more of a form issue than anything. I would say I am not driving with my legs.

    Everything else increased in weight or reps. The one thing that didn't was my military press, I used the same weight as my last 5x3, but I did pause the weight, unlike last time, and it felt quicker. Talking with the powerlifter that spotted me, he suggested I do Spoto Presses since my sticking point is right above the chest. I did these instead of board presses.

    Also, my right shoulder is achy. Prior to me being in the hospital about a month ago, it was my left shoulder and forearm where I had pain. Once I was out of the hospital, that pain was not longer there, but I noticed it in my right delt now. It is somewhere in the middle of the front and side delt,
    only issue I have is on pressing days.


    Training

    [U]Flat Bench Press Max Attempt

    45x10
    95x3
    125x1
    155x1
    185x1
    215x1
    235x0
    3x180x5

    Military Press

    5x135x3

    Close Grip Spoto Press

    145x6,6,6

    Incline DB Press

    70x7,6,6 (+1 rep)

    Seated Barbell Shoulder Press

    110x6,6,6 (+5 lbs)

    Weighted Dips

    65x6,6,5 (+1 rest pause) (+5 lbs.)

    Nutrition

    Moderate Carb

    Cals - 2,900
    Carbs - 282g
    • Fiber - 50g

    Protein - 235g
    Fat - 100g
    • Sat. - 27g
    • Poly. - 17g
    • Mono. - 24g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  5. September 29, 2017
    Pull Hypertrophy


    Good pump, went lighter on some things to feel my back more.

    Training

    Lat Pulldowns

    102.5x10,10,10,10,10,10

    Close Grip Seated Cable Row

    120x10,10,10

    Close Grip Pulldown (neutral grip)

    102.5x11,10,10

    Stretchers https://www.youtube.com/watch?v=-hWBCW8V_U0

    57.5x11,11,11

    Overhand Cable Row

    85x11,10,10

    Reverse Pec Deck

    110x10,10,9+1, 8+3 (+5 lbs)

    Nutrition

    High Carb

    Cals - 3,150
    Carbs - 355g
    • Fiber - 50g

    Protein - 234g
    Fat - 96g
    • Sat. - 26g
    • Poly. - 20g
    • Mono. - 23g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html
    •   
       


  6. September 16, 2017
    Lower Power


    I was really focusing on my warm up sets today with my mental ques. Everything was moving fine. I got to 315, the set prior to the max attempt,
    and it felt a little shaky. I put 355 on the bar though. I asked someone a spot me. Last time I went for 355, I got some help because I was leaning too far forward. Today, the spotter did not touch me. I just hit parallel, but I will take it. I like to go way below, sometimes too low which causes butt wink. Everything else went smooth.

    My shoulder was achy after squats. I noticed this the past few weeks. With that said, I noticed I get the achiness when I try to bring my arm back as far as possible. I am thinking that this is not so much an injury, although I'm sure heavy lifting isn't helping, but more or less due to my posture which is causing shoulder tightness. I had zero aches in it yesterday, so it is only when it is being worked directly or when I have my arms back far,
    for example, a back squat.

    Training note, I am going to swap my two push days. Since I am a full time teacher now, I am required to stay after school for at least 30 minutes. I am going to stay longer on some days for grading, duties, or whatever else needs to be done. I could go after that, but it would be a long time after my lunch. I would like to get one meal closer to working out. Also, my last two meals would be cause me to be up later than I would like to be. I could go with an IF approach, but it is not for me. My boy reacts better to smaller, more frequent meals. I am switching the two push days because my hypertrophy days go by a lot quicker due to less rest. The only heavy day I will have during the week is Monday.


    Training

    Back Squat Max Attempt

    95x6
    135x1
    185x1
    225x1
    275x1
    315x1
    355x1
    2x275x5

    Pause Squats

    5x205x3

    Hip Thrust

    285x8,7,6 (+2 reps)

    Leg Press

    490x6,6,6

    Leg Extensions

    180x8,7,7 (+2 reps)

    Standing Calf Raise

    240x8.7.7.6.6 (+3 reps)

    Seated Calf Raise

    145x7,7,6,6,6 (+5 lbs)

    Nutrition

    Low Carb

    Cals - 2,650
    Carbs - 212g
    • Fiber - 50g

    Protein - 235g
    Fat - 108g
    • Sat. - 20g
    • Poly. - 41g
    • Mono. - 23g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  7. AntM Reviews Muscletech Protein Cookie




    Profile

    Serving - 92 grams
    Calories - 350
    Fat - 9 grams
    Carbs - 49 grams
    Protein - 18 grams

    High in calories and carbs, about double the amount than a bar. Fat is on bar with similar products, but protein amount is a little lower. It does use whey protein concentrate as its source of protein, so soy protein here. It is not the most macro friendly product, but it is workable and can be in most diets, unless it is a keto diet. For 92 grams though, I would like to see more protein.

    Price

    About $2 per cookie, not bad, but not great given the low protein content.

    Texture/consistency

    The cookie is very thick. It is not like a soft, chewy cookie, it is very dense and cake like. Almost think of a very thick uncooked cookie that was taken out of the oven a little too soon where you can still taste the dough. That is exactly what it reminded me of. It was not bad by any means. I wish it was baked a little more.

    Taste

    This was the peanut butter chip flavor. As you can see in the picture, there are peanut butter swirls. With every bite, you get at least a hint of peanut butter. Where you see the PB swirl/chunks, there is a stronger PB flavor. The PB tasted like a natural peanut butter. There was also a small hint of chocolate as well, probably due to the swirl on top. In the bites without the PB chunks, I got a doughy, cookie batter type taste which is not bad, but might be unpleasant to some.

    Overall

    Not a bad product. It is not the best thing out there, but in terms of protein cookies, it is the best I have tried. I think with time, MT will make this even better, with some minor tweaks. Some things I would change are make it slightly less doughy, add protein, and make a regular version (think of a harder cookie). Taste wise, the PBC is very good. There is at least a slight PB taste in every bite. Where there were no PB chinks, you still get the PB taste, but that is overwhelmed by the doughness taste of the cookie. 8/10
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  8. September 17, 2017
    Push Power


    Weight - 155.8

    Weight is down .8 pounds. I am going to continue with the calories I have been eating. My strength is going up, despite the weight loss and my body comp is looking great. Once I am stalling, I will add calories. I have been bulking forever, I guess this accidental mini cut won't be too bad of a thing.

    Today went very well considering I had the heavy push day just three days ago. If you look below, and compare the numbers from this 5x5 to the last, I did not go as heavy, but I moved more weight in total on bench. I did not go to 185 because my powerlifting buddy told me to stay within the percentages. For example, 80% is 184 pounds, but 185 would be outside of that. So he suggested to go with 180. Again, I think not hitting a PR on bench last week was more of a forum thing and anything. I made sure I gripped the heck out of the bar today and this made benching feel smooth.
    I need to use more leg drive and not rely strictly on my upper body. I also had my elbows tucked pretty well.

    My right shoulder was not as achy while training, but my left shoulder was a little achy. I'm starting to wonder if I am just doing too many push movements every week. I do two heavy shoulder pushing movements on my heavy day and one pushing shoulder exercise on my hypertrophy day.
    That is three total, plus all of the pressing I do for chest. I had that in my mind today and skipped the seated barbell press.


    Last 5x5 9/27/17

    165x5
    175x5
    185x5
    185x5
    185x6
    Training

    Flat Bench Press 5x5 @70%-80% of 1RM (161 - 184 lbs.)

    4x180x5
    180x7 (almost got 8)

    Military Press

    6x140x2 (I may have done an extra set, but I did at least 6)

    Close Grip Spoto Press

    145x7,6,6 (+1 rep)

    Incline DB Press

    70x7,6,5 (-1 rep)

    Cable Front Raise

    27.5x7,7,7

    Weighted Dips

    65x6,6,6 (+1 rep)

    Nutrition

    Moderate Carb

    Cals - 3,050
    Carbs - 355g
    • Fiber - 49g

    Protein - 234g
    Fat - 95g
    • Sat. - 28g
    • Poly. - 12g
    • Mono. - 27g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  9. September 24, 2017
    Push Power


    Weight - 155.8

    Weight is the same.

    It has been a week since I posted. I was busy with work last week. It was my first week as a full time teacher so I tried going to the gym at different times and with work, I was not on a computer for personal use. I am going to try balancing posting here with everything else.

    Last week, training went very well. I improved on everything. Either weight or reps increased every where. The only issue I had was about 45 minutes into my workout yesterday, I started to feel nausea. I got through the workout and improved, but when I got home, I threw up and went to bed. I felt very fatigued as well. I think I took too much ALCAR pre workout.

    Today went very well, again, improving on everything. My legs are extremely sore from yesterday, I think because I did not eat my last meal and I did not drink all my water and was probably dehydrated from vomiting. Although I did not go as heavy on bench, I moved more weight than the previous 6x4.


    Last 6x4 8/3/17

    175x4
    185x4
    3x195x4
    200x4
    Training

    Flat Bench Press 6x4 @75%-85% of 1RM (171 - 196 lbs.)

    175x4
    5x195x4

    Military Press

    5x120x5 (+5 lbs.)

    Close Grip Spoto Press

    145x7,7,7 (+2 reps)

    Incline DB Press

    70x7,6,6 (+1 rep)

    Seated Barbell Press

    110x6, 5+1
    105x6

    Weighted Dips

    65x7,6,6 (+1 rep)

    Nutrition

    Moderate Carb

    Cals - 3,150
    Carbs - 355g
    • Fiber - 48g

    Protein - 234g
    Fat - 97g
    • Sat. - 33g
    • Poly. - 9g
    • Mono. - 24g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  10. Quote Originally Posted by AntM1564 View Post
    September 24, 2017
    Push Power


    Weight - 155.8

    Weight is the same.

    It has been a week since I posted. I was busy with work last week. It was my first week as a full time teacher so I tried going to the gym at different times and with work, I was not on a computer for personal use. I am going to try balancing posting here with everything else.

    Last week, training went very well. I improved on everything. Either weight or reps increased every where. The only issue I had was about 45 minutes into my workout yesterday, I started to feel nausea. I got through the workout and improved, but when I got home, I threw up and went to bed. I felt very fatigued as well. I think I took too much ALCAR pre workout.

    Today went very well, again, improving on everything. My legs are extremely sore from yesterday, I think because I did not eat my last meal and I did not drink all my water and was probably dehydrated from vomiting. Although I did not go as heavy on bench, I moved more weight than the previous 6x4.




    Training

    Flat Bench Press 6x4 @75%-85% of 1RM (171 - 196 lbs.)

    175x4
    5x195x4

    Military Press

    5x120x5 (+5 lbs.)

    Close Grip Spoto Press

    145x7,7,7 (+2 reps)

    Incline DB Press

    70x7,6,6 (+1 rep)

    Seated Barbell Press

    110x6, 5+1
    105x6

    Weighted Dips

    65x7,6,6 (+1 rep)

    Nutrition

    Moderate Carb

    Cals - 3,150
    Carbs - 355g
    • Fiber - 48g

    Protein - 234g
    Fat - 97g
    • Sat. - 33g
    • Poly. - 9g
    • Mono. - 24g
    I feel you man. Just wait and see how busy it gets when they rope you into coaching.
    ARA/ Evomuse Log.... Follow and laugh at my mediocre results http://anabolicminds.com/forum/supplement-reviews-logs/282586-evomuse-ara-log.html#post5403818

  11. September 25, 2017
    Pull Power


    Surpassed my last 6x4 by a total of 25 pounds and I'm about 3 pounds lighter.

    Last 6x4

    340x4
    355x4
    370x4
    385x4
    385x5
    375x4
    Training

    Deadlit 6x4 @ 75%-85% of 1RM (345 - 391 lbs.)

    345x4
    360x4
    375x4
    390x4
    390x4
    375x4

    Weighted Pullups

    5x12.5x5 (+5 lbs)

    TBar Overhand Row

    70x6,6,6

    Wide Neutral Grip Seated Cable Row

    130x8,7,7 (+1 rep) (going to stay at this weight next week and focusing on pulling my elbows back more.)

    Close Grip Neutral Grip Pulldowns

    150x7,7,6 (+1 rep)

    Reverse Pec Deck

    125x7,6,6,6 (+1 rep)

    Nutrition

    Low Carb

    Cals - 2,650
    Carbs - 212g
    • Fiber - 49g

    Protein - 234g
    Fat - 112g
    • Sat. - 23g
    • Poly. - 37g
    • Mono. - 24g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  12. Quote Originally Posted by banjobounce View Post
    I feel you man. Just wait and see how busy it gets when they rope you into coaching.
    I'm going to take on some duties that other teachers were part of last year, but left this year. I need to make phone calls to parents in the morning and have progress reports done for Friday. Not to mention a bunch of grading. It never ends!
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  13. Quote Originally Posted by AntM1564 View Post
    I'm going to take on some duties that other teachers were part of last year, but left this year. I need to make phone calls to parents in the morning and have progress reports done for Friday. Not to mention a bunch of grading. It never ends!
    Sometimes it makes me wonder why I got into it, but there are some good points to it as well.The connections made with the students by the end of the year almost make it seem worth it.
    ARA/ Evomuse Log.... Follow and laugh at my mediocre results http://anabolicminds.com/forum/supplement-reviews-logs/282586-evomuse-ara-log.html#post5403818

  14. September 26, 2017
    Legs Hypertrophy


    I didn't post last week, but I decided to go lighter on the leg press to really focus on the negative and to make sure I am not rounding my back at the bottom.

    Training.

    Leg Press

    380x10,10,10,10,10,12

    RDL

    185x10,10,10,10 (+20 lbs.)

    Leg Extensions

    130x11,10,10 (+5 lbs.)

    Seated Hoist Machine Hamstring Curl

    120x12,11,11

    Seated Calf

    115x12,11,10,10,10 (+2 reps)

    Standing Calf Raises

    210x12,11,10,10,10 (+1 rep)

    Nutrition

    Moderate Carb

    Cals - 2,900
    Carbs - 282g
    • Fiber - 50g

    Protein - 235g
    Fat - 102g
    • Sat. - 24g
    • Poly. - 20g
    • Mono. - 25g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  15. September 28, 2017
    Push Hypertrophy


    This is my second time doing my hypertrophy push day on Thursday's instead of Sunday's, but I did not post last week. Here are my thoughts on the change. I normally would do the heavy push day on Thursday's, but changed the heavy and lighter day due to work. I always noticed on the Thursday heavy push day, I would fatigue easily. I noticed I fatigued quicker last week and did so again this week. I am thinking it is more or less not eating any startchy carbs on Wednesday's. Not a bad workout, but it is not as easy as the hypertrophy days on Sunday's.

    Training

    Incline Bench Press

    125x10,10,10,10,10

    Seated Barbell Shoulder Press

    85x10,10,10,10

    Close Grip Bench Press

    130x10,10,10

    Flat Dumbbell Press

    60x10,10,10

    Seated Side Delt Machine

    75x12,10,10

    V Grip Pushdown

    32.5x12,11,10

    Nutrition

    Moderate Carb Day

    Cals - 2,900
    Carbs - 282g
    • Fiber - 50g

    Protein - 234g
    Fat - 102g
    • Sat. - 24g
    • Poly. - 19g
    • Mono. - 25g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  16. September 29, 2017
    Pull Hypertrophy


    Good pump, went lighter on some things to feel my back more.

    Training

    Lat Pulldowns

    102.5x10,10,10,10,10,10

    Close Grip Seated Cable Row

    120x10,10,10

    Close Grip Pulldown (neutral grip)

    102.5x11,10,10

    Stretchers https://www.youtube.com/watch?v=-hWBCW8V_U0

    57.5x11,11,11

    Overhand Cable Row

    85x11,10,10

    Reverse Pec Deck

    110x10,10,9+1, 8+3 (+5 lbs)

    Nutrition

    High Carb

    Cals - 3,150
    Carbs - 355g
    • Fiber - 50g

    Protein - 234g
    Fat - 96g
    • Sat. - 26g
    • Poly. - 20g
    • Mono. - 23g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  17. September 30, 2017
    Lower Power


    Tough day today, but it went well. Some of the sets on squats were grinders, but I got through it. My shoulder discomfort has gotten better. I have been focusing on shoulder mobility post workout this week and I think that has helped. I am pretty sure my shoulders are rounding forward and poor posture is the culprit. I've been more conscious of my posture and yesterday, my back was tight I think due to sitting up straighter all week.

    Training

    Back Squat 6x4 @ 75%-85% of 1RM (266-302 lbs)

    270x4
    285x4
    3x300x4
    290x4

    Pause Squats

    5x195x5

    Hip Thrust

    290x7,6,6 (+1 rep)

    Leg Press

    490x8,7,7 (+2 reps)

    Leg Extensions

    185x7,7,6 (+2 reps)

    Standing Calf Raise

    250x7.7.6.6.6 (+10 pounds)

    Seated Calf Raise

    150x7,7,6,6,6 (+5 lbs)

    Nutrition

    Low Carb

    Cals - 2,650
    Carbs - 212g
    • Fiber - 49g

    Protein - 234g
    Fat - 111g
    • Sat. - 20g
    • Poly. - 26g
    • Mono. - 31g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  18. October 1, 2017
    Push Power


    Weight - 155.2

    Weight is down .6 pounds. I am not going to increase calories. Instead, I have been doing two short cardio sessions, 15 minutes post workout on Sunday's and Saturday's, which I am going to forgo. I'd rather cut the cardio than add calories. I know my strength has been going up, very slightly,
    with this weight loss, but I would ike for it to go up quicker and I need to put on some size despite getting compliments of looking bigger over the past week.

    I moved 10 more pounds on bench than the last 7x3 and I am 1.8 pounds lighter. I tried to go heavier on military press, but it did not go well. Everything else increased or stayed the same.


    Last 7x3 8/10/17

    185x3
    195x3
    5x205x3
    Training

    Flat Bench Press 7x3 @80%-90% of 1RM (184 - 207 lbs.)

    185x3
    6x205x3

    Military Press

    130x4 +1 (n/a)
    2x125x5

    Close Grip Spoto Press

    145x8,7,7 (+1 rep)

    Incline DB Press

    70x7,7,6 (+1 rep)

    Seated Machine Shoulder Press

    70x7,7,6

    Weighted Dips

    65x7,6,6 (n/a)

    Nutrition

    High Carb

    Cals - 3,150
    Carbs - 355g
    • Fiber - 50g

    Protein - 233g
    Fat - 95g
    • Sat. - 24g
    • Poly. - 6g
    • Mono. - 15g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  19. October 2, 2017
    Pull Power


    Moved a little more weight in this 7x3 at a lighter weight, but it was difficult. Other lifts stayed the same or increased a touch. I could tell my other lifts were harder today. Maybe the weight loss has caught up, maybe I went to heavy on deadlifts, or it could be that my back has been more tired from trying to improve my posture.



    Last 7x3 6/19/17

    365x3
    385x3
    405x3
    405x3
    405x3
    395x3
    395x3
    Training

    Deadlit 7x3 @ 80%-90% of 1RM (368 - 414 lbs.)

    370x3
    385x3
    400x3
    410x3
    405x3
    2x395x3

    Weighted Pullups

    3x17.5x5 (+2.5 lbs)

    TBar Overhand Row

    75x6,6,6 (+5 lbs.)

    Wide Neutral Grip Seated Cable Row

    130x6,6,6 (-4 reps, but pulled the attachment further back)

    Close Grip Neutral Grip Pulldowns

    150x7,7,6 (n/a)

    Reverse Pec Deck

    125x8,7,6,6 (+2 reps)

    Nutrition

    Low Carb

    Cals - 2,650
    Carbs - 212g
    • Fiber - 50g

    Protein - 233g
    Fat - 112g
    • Sat. - 23g
    • Poly. - 36g
    • Mono. - 24g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  20. October 3, 2017
    Legs Hypertrophy


    I have to meet with a parent first thing in the morning, ugh.

    Training

    Leg Press

    410x8,8,8,8,8,8,10

    RDL

    205x8,8,8,8 (+20 lbs.)

    Leg Extensions

    130x12,11,10 (+2 reps)

    Seated Hoist Machine Hamstring Curl

    140x12,11,10 (+20 lbs)

    Seated Calf

    117.5x11,10,10,10,10 (+2.5 lbs)

    Standing Calf Raises

    210x12,12,11,10,10 (+2 reps)

    Nutrition

    Moderate Carb

    Cals - 2,900
    Carbs - 282g
    • Fiber - 49g

    Protein - 233g
    Fat - 102g
    • Sat. - 24g
    • Poly. - 20g
    • Mono. - 25g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  21. October 5, 2017
    Push Hypertrophy


    Slowly but surely my shoulders are feeling better.

    Training

    Incline Bench Press

    135x8,8,8,8,8,8 (+5 lbs)

    Seated Barbell Shoulder Press

    95x8,8,8,8 (+10 lbs)

    Close Grip Bench Press

    130x11,10,10 (+1 rep)

    Flat Dumbbell Press

    60x11,10,10 (+1 rep)

    Seated Side Delt Machine

    55x11,10,10

    V Grip Pushdown

    35.5x12,12,11

    Nutrition

    Moderate Carb Day

    Cals - 2,900
    Carbs - 282g
    • Fiber - 49g

    Protein - 233g
    Fat - 102g
    • Sat. - 24g
    • Poly. - 17g
    • Mono. - 26g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  22. October 6, 2017
    Pull Hypertrophy


    Went lighter on pulldowns to focus on pulling with my elbows versus my arms.

    Training

    Lat Pulldowns

    90x8,8,8,8,8,8,8

    Close Grip Seated Cable Row

    125x8,8,8 (+5 lbs)

    Close Grip Pulldown (neutral grip)

    105x10,10,10 (+2.5 lbs)

    Stretchers https://www.youtube.com/watch?v=-hWBCW8V_U0

    60x10,11,10 (+2.5 lbs)

    Overhand Cable Row

    85x12,11,10 (+2 reps)

    Reverse Pec Deck

    110x10,10, 10,10 (+3 reps)

    Nutrition

    High Carb

    Cals - 3,150
    Carbs - 355g
    • Fiber - 49g

    Protein - 233g
    Fat - 97g
    • Sat. - 20g
    • Poly. - 15g
    • Mono. - 33g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  23. October 7, 2017
    Lower Power


    Today wasn't the best, but not the worst. I hit some numbers I wanted to, but my form on squat was iffy. The last four sets, I was leaning forward on the rise of the third rep. Also, I hit parallel, but I like to go lower. I think the weight loss has finally hit me. Where my lifts were increasing before,
    they are starting to stall. I wouldn't be surprised if I weigh less tomorrow despite not doing cardio two days post workout this week. Yesterday, I noticed that my legs had more space than normal when I had them under the knee pad on the lat pulldown. Also, I was able to hit the last hole in my belt today, something that I haven't hit for a while. Regardless of what the sale says tomorrow, I am going to increase cals.

    However, I can't complain. Body composition has definitely improved. Today, I wore a t-shirt and had a baggy thick sweatshirt over it. When I got under the bar for squats, you could easily see the outline of my chest. My defintition is visible through shirts which is good and my waist is slightly tighter.

    Two other things worth noting. One, mu shoulder is getting better. I am working on pulling my shoulders back with both my posture and corrective exercises. On squats, my shoulder is usually achy the whole time or goes away towards the end. The achiness went away right after my warmups.

    Second, I am going to do something different on my heavy lifts. I said I was going to do this a while ago, but never followed through. Instead of working up to the heaviest prescribed weight and then sticking there with long rest periods, I am going to pyramid back down. Even if the heavier weight is moving quickly that day, I am going to pyramid down. I think this will keep me fresh and reduce my training time.


    Last 7x3 8/12/17

    280x3
    295x3
    4x315x3
    305x3
    Training

    Back Squat 7x3 @ 80%-90% of 1RM (284-320 lbs)

    285x3
    305x3
    320x3
    315x3
    2x310x3
    305x3

    Pause Squats

    3x200x5

    Hip Thrust

    290x7,7,6 (+1 rep)

    Leg Press

    510x6,6,6 (+10 lbs)

    Leg Extensions

    185x7,7,7 (+1 rep)

    Standing Calf Raise

    250x8.7.7.6.6 (+2 reps)

    Seated Calf Raise

    150x8,8,7,6,6 (+3 reps)

    Nutrition

    Low Carb

    Cals - 2,650
    Carbs - 212g
    • Fiber - 50g

    Protein - 233g
    Fat - 111g
    • Sat. - 20g
    • Poly. - 26g
    • Mono. - 30g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  24. October 8, 2017
    Push Power


    Weight - 153.4

    Weight is down 1.8 pounds. I couldn't believe it. I removed some cardio and almost a two pound drop. I am not surprised I lost weight, given how heavy squats felt, but I was not expecting that. I am going to increase cals in the form of carbs and fat by 50 each day. On Wednesday's, I perform 30 minutes of liss cardio for active recovery, I am going to drop that to 15 minutes on top of the increase in cals.

    When I saw the weight drop, I was worried that my pressing was going to be negatively affected. I actually pushed 30 more pounds on bench compared to the last 8x2 and I hit 5 more pounds, for one set, on military press. Everything else increased as well.


    Last 8x2 8/24/17

    205x2
    210x2
    6x205x2
    Training

    Flat Bench Press 8x2 @85%-95% of 1RM (196 - 219 lbs.)

    200x2
    205x2
    3x215x2
    210x2
    2x205x2

    Military Press

    140x3 (+5 lbs)
    4x135x3

    Close Grip Spoto Press

    150x7,6,6 (+5 lbs)

    Incline DB Press

    70x8,6,6 (n/a)

    Seated Machine Shoulder Press (Facing the Pad)

    50x7,7,8

    Weighted Dips

    70x6,6,5+1 (+5 lbs)

    Nutrition

    High Carb

    Cals - 3,200
    Carbs - 361g
    • Fiber - 50g

    Protein - 230g
    Fat - 101g
    • Sat. - 24g
    • Poly. - 7g
    • Mono. - 18g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  25. October 9, 2017
    Pull Power


    Today's session was extremely difficult, deadlifting wise. I don't know if my legs were not fully recovered or what. I thin it might have been a form issue as well. From the second set on, I felt tightness in the right side of my lower back. I did something to it last week while deadlfting. The area of the floor I was using kept causing one side of the bar to roll forward while the other side stayed in place or moved back. Some of the reps felt solid,
    but overall, it was rough. It could have also been to lower back fatigue from Saturday, where I leaned forward on some squats, or just the fact that I have dropped a lot of weight recently. Perhaps it is the three heavy days in a row, but it shouldn't make a difference. I am beating myself up over this, but today was a significant improvement compared to the last 8x2.

    What's funny is that my last 8x2 was also extremely hard, as was the 9x1 the following week. I deloaded and set new PRs. However, I am surprised how smooth the push session went yesterday.

    I'm also really contemplating doing my active cardio session this week. I was going to reduce it to 15 minutes, from 30, but I might forgo it given the weight loss. Thoughts?


    Last 8x2 8/21/17

    405x2
    405x1
    7x385x2
    Training

    Deadlit 8x2 @ 85%-95% of 1RM (391 - 437 lbs.)

    395x2
    405x2
    415x2
    425x1
    3x405x2
    405x1 (Rest Pause +1)
    405x1 (to make up for the single on 425)

    Weighted Pullups

    5x20x3 (+2.5 lbs)

    TBar Overhand Row

    75x7,7,7 (+3 reps)

    Wide Neutral Grip Seated Cable Row

    130x7,6,6 (+1 rep)

    Close Grip Neutral Grip Pulldowns

    150x7,7,6 (n/a)

    Reverse Pec Deck

    125x8,6,6,6 (-1 rep)

    Nutrition

    Low Carb

    Cals - 2,700
    Carbs - 218g
    • Fiber - 50g

    Protein - 230g
    Fat - 116g
    • Sat. - 28g
    • Poly. - 25g
    • Mono. - 33g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html
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