AntM's Lean Bulk and Everything Else This Summer Log

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  1. November 5, 2017
    Push Power


    Weight - 154

    Weight is up .8 pounds. Good. Going to keep calories the same this week and see where I'm at next week.

    I am going to explain, but not in great detail, about the bench, deadlift, OHP, and squat numbers on this program. So, once you have your 1 rep maxes, you take 90% of that number and that is your training max. Depending on the reps for that week (8,6,5,3,1) you take a certain percentage (look it up if you're interested) and do three working sets and your goal is to hit the prescribed number of reps, but the last set it is AMRAP. If one hits more than the number prescribed, they can they move the weight up 2.5-5 pounds the next time you go for that rep goal.

    I am also going to do Joker Sets. If the AMRAP set is easy, Wendler says to go 5-10% heavier on a fourth working set to take advantage of a good day.


    Training

    Bench Press 8 Rep week

    85x5
    105x5
    125x3
    135x8
    160x8
    170x9
    160x8
    135x13

    Close Grip Spoto Press

    5x165x3

    Seated Hammerstrength Shoulder Press

    120x8,8,9

    Incline DB Press

    70x7,6,6 (+1 rep)

    Weighted Dips

    55x8,6,6 (+1 rep)

    Nutrition

    High Carb

    Cals - 3,325
    Carbs - 371g
    • Fiber - 49g

    Protein - 231g
    Fat - 103g
    • Sat. - 30g
    • Poly. - 5g
    • Mono. - 38g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html


  2. November 6, 2017
    Pull Power


    Lots of notes from today's training.

    First, I could not find the bar I usually deadlift with. It is a bar from the old gym location that has almost no knurling, is fatter, but I like it for deadlifts because the knurling on these newer, cheaper bars drags on my pants and makes the lift more difficult, or so I think. I did my first set of 8, it as easy. I did the second set of 8, it was kinda easy, I got to the 8+ set and I stopped at 8, I did not go for a 9th. I did not go for a 9th rep because I was anticipating on going back down. I was shot though. There was no way I was hitting 315 for 8 again. My hamstrings were also a little more sore than normal, probably from adding lying leg curls back to Saturday's session.

    I am going to modify the program. On the 8 rep weeks, I am only going to do the three working sets and that is all. Going to 8+ reps n my compounds, at least initially is going to be tough since my body is not used to it. Additionally, the most amount of reps I have done on the past program on compounds was 25 total reps, when I did a 5x5. A 3x8 is 24, so I am actually on par with volume. The weeks I go for 6 reps, I will do one back down set. This will bring me to at least 24 reps the second week. The week of 5,3, and 1, will do more back down sets to get the volume up. Even though I am not going to go as heavy as the previous programming, I will be hitting more total reps on compound lifts. This is something I need to keep in mind and not get down on myself when a lighter weight feels heavier. Do a lot more reps will be more taxing.

    I came to that realization AFTER I stopped at 8 reps on the third set. If I was anticipating on stopping there prior to the set, I would have gone for a difficult 9th. Oh well. It's not like not doing that extra rep is going to slow down any progress. So, I was mad about that. Then at the end of the session, I saw the fat bar I was looking for.


    Training

    Deadlift Max Attempt

    270x8
    315x8
    335x8

    Weighted Pullups

    5x22.5x3 (+2.5 lbs)

    TBar Overhand Row

    80x8,7,7 (+2 reps)

    Wide Neutral Grip Seated Cable Row

    132.5x7,6,6 (+1 rep)

    Close Grip Neutral Grip Pulldowns

    152.5x6,6,6 (+n/a)

    Reverse Pec Deck

    135x6,6,6 (+5 lbs)

    Nutrition

    Low Carb

    Cals - 2,825
    Carbs - 231g
    • Fiber - 51g

    Protein - 232g
    Fat - 130g
    • Sat. - 29g
    • Poly. - 26g
    • Mono. - 38g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html
    •   
       


  3. November 7, 2017
    Legs Hypertrophy


    usually Wednesday is my off day, but we have report card conferences Thursday from 1-3 and the again from 5-7, so I am going to do Thursday's push session tomorrow.

    Training

    Leg Press

    450x8,8,8,8,8,10 (+20 lbs)

    RDL

    200x10,10,10 (+5 lbs.)

    Leg Extensions

    140x11,10,10 (+1 rep)

    Seated Hamstring Curl

    100x12,10,10 (n/a)

    Seated Calf

    110x11,11,10,10,10

    Standing Calf Raises

    185x11,10,10,10,10 (+10 lbs)

    Nutrition

    Moderate Carb

    Cals - 3,075
    Carbs - 301g
    • Fiber - 50g

    Protein - 231g
    Fat - 118g
    • Sat. - 27g
    • Poly. - 28g
    • Mono. - 36g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  4. November 9, 2017
    Delts 8/6/5/3/1 and Hypertrophy Chest/Triceps


    Training

    OHP

    90x8
    105x8
    110x10

    Low Incline Dumbbell Press

    50x8,8,8,8,8,9

    Seated Hammerstrength Shoulder Press

    150x6,6,6

    Flat Dumbbell Press

    55x12,10,10

    Hoist Dip Machine

    200x12,11,11

    V Grip Pushdown

    42.5x11,10,10

    Nutrition

    Low Carb Day

    Cals - 2,825
    Carbs - 221g
    • Fiber - 49g

    Protein - 231g
    Fat - 126g
    • Sat. - 29g
    • Poly. - 30g
    • Mono. - 35g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  5. November 10, 2017
    Pull Hypertrophy


    Training

    Lat Pulldowns

    97.5,8,8,8,8,8,8 (+2.5 lbs)

    Close Grip Seated Cable Row

    110x10,10,10

    Close Grip Pulldown (neutral grip)

    110x11,10,10 (+1 rep)

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

    80x11,11,10 (+1 rep)

    Overhand TBar Row

    50x11,10,10

    Reverse Pec Deck

    105x12,10
    95x10

    Nutrition

    High Carb

    Cals - 3,325
    Carbs - 371g
    • Fiber - 50g

    Protein - 231g
    Fat - 115g
    • Sat. - 28g
    • Poly. - 20g
    • Mono. - 25g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html
    •   
       


  6. November 11, 2017
    Lower Power


    Done with the first week of this new routine. Here are my thoughts so far. I am going to do both the bench and ohp 5/3/1 on Sunday's. Also, it is damn hard going for 8+ reps on those main lifts. I think it was difficult because I know my actual 1 rep maxes versus estimating. Because I know the 1 rep maxes, progressing is probably going to be slower than if I didn't.

    I went 5 pounds too heavy on the first two sets of squats, but I was able to hit 9 reps on the last set.

    I'm curious to see what my weight will be tomorrow. I feel softer, but it could be the cold weather. I always seem softer and less vascular once the cold weather hits.


    Training

    Back Squat Week of 8

    210x8
    240x8
    250x9

    Front Squats

    3x145x5

    Hip Thrust

    295x8,7,6 (+2 reps)

    Leg Press

    520x6,6 (+10 lbs)

    Lying Leg Curl

    105x8,7 (+5 lbs)

    Standing Calf Raise

    255x8.7.7.6.6 (+1 rep)

    Seated Calf Raise

    160x7,7,7,6,6 (+1 rep)

    Nutrition

    Moderate Carb

    Cals - 3,075
    Carbs - 301g
    • Fiber - 50g

    Protein - 231g
    Fat - 117g
    • Sat. - 27g
    • Poly. - 27g
    • Mono. - 41g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  7. November 12, 2017
    Push Power


    Weight - 153.4

    Weight is down .4 pounds from last Sunday. I'm upping cals by 50 each day and reducing my off day cardio from 15 minutes to 10. If my weight goes down next Sunday, I am going to make a BIG jump in calories.

    I was very happy with training today. I hit more than 6 reps on both the bench and the ohp. I could have tried for one more on each, but I didn't want to go to complete failure. The sets of six felt so much easier than the sets of eight last week. I think it is going to take a few times through for my body to get used to 8+ rep bench, squats, deadlifts, and ohp. I did today stim free as well. I had a small piece of dark chocolate pre workout, but the caffeine content was probably less than 10 mg.

    I noted last Monday that I was going to do one back down set each week beginning on the 6 rep week and add another down set each week that follows, for more volume. I did not do that on bench. I will play with this. I just don't want to do multiple AMRAP sets prior to the heavy ohp. My push hypertrophy day has more volume for chest than shoulders, so it kind of balances out.

    I swapped out a few exercises. I did incline smith machine press instead of incline dumbbell press. I figured since I am doing the incline dumbbell on the hypertrophy days, I do not need it on the heavy days. I also swapped out the hammerstrength shoulder press for smith machine shoulder press.


    Training

    Bench Press 6 Rep week

    145x6
    170x6
    180x8

    OHP

    95x6
    110x6
    115x7
    95x10

    Close Grip Spoto Press

    150x6,6,6

    Incline Smith Press (weight is pounds per side, no bar included)

    50x6,6,6

    Weighted Dips

    55x8,7,6 (+1 rep)

    Nutrition

    High Carb

    Cals - 3,375
    Carbs - 377g
    • Fiber - 50g

    Protein - 231g
    Fat - 119g
    • Sat. - 38g
    • Poly. - 7g
    • Mono. - 44g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  8. Do you have any decline Work in your routine? You could swap that on for the incline so youíre more balanced vs two incline presses...

    Iím going through the same thing with the higher rep main lifts right now from my coaches plan... been a long time since I did 8+ rep squats ha. Seems like those sets go on foreverrrrr ha
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  9. Quote Originally Posted by booneman77 View Post
    Do you have any decline Work in your routine? You could swap that on for the incline so you’re more balanced vs two incline presses...

    I’m going through the same thing with the higher rep main lifts right now from my coaches plan... been a long time since I did 8+ rep squats ha. Seems like those sets go on foreverrrrr ha
    The high reps on the compounds are like cardio!

    I am going to do a modified decline on the hypertrophy days I think. I will use a flat bench, but put a plat or two under it.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  10. November 13, 2017
    Pull Power


    Went lighter on the last two back movements really focusing on keeping my chest up and pulling with the elbows.

    Training

    Deadlift Week of 6

    290x6
    335x6
    355x7

    Weighted Pullups

    10x5,5,5,4,4

    TBar Overhand Row

    85x6,6,6 (+5 lbs)

    Wide Neutral Grip Seated Cable Row

    122.5x6,6,6

    Close Grip Neutral Grip Pulldowns

    142.5x6,6,6

    Reverse Pec Deck

    135x7,6,6 (+1 rep)

    Nutrition

    Low Carb

    Cals - 2,875
    Carbs - 227g
    • Fiber - 50g

    Protein - 231g
    Fat - 135g
    • Sat. - 27g
    • Poly. - 31g
    • Mono. - 42g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  11. November 14, 2017
    Legs Hypertrophy


    Training

    Leg Press

    470x8,8,8,8,8,8,8 (+20 lbs)

    RDL

    215x8,8,8 (+5 lbs.)

    Leg Extensions

    140x12,11,10 (+2 reps)

    Seated Hamstring Curl

    105x11,10,10 (+5 lbs)

    Seated Calf

    110x12,11,11,10,10 (+2 reps)

    Standing Calf Raises

    190x12,11,11,10,10

    Nutrition

    Moderate Carb

    Cals - 3,125
    Carbs - 307g
    • Fiber - 50g

    Protein - 231g
    Fat - 121g
    • Sat. - 27g
    • Poly. - 33g
    • Mono. - 37g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  12. November 16, 2017
    Push Hypertrophy


    Training

    Low Incline Dumbbell Press

    7x60x8

    Seated Hammerstrength Shoulder Press

    130x8,8,8

    Slight Decline Dumbbell Press

    60x10,10,10

    Hoist Dip Machine

    110x12,11,11

    V Bar Pressdown

    47.5x11,10,10

    Seated Side Delt Machine

    70x10,10,10

    Nutrition

    Low Carb Day

    Cals - 2,875
    Carbs - 227g
    • Fiber - 50g

    Protein - 231g
    Fat - 128g
    • Sat. - 29g
    • Poly. - 32g
    • Mono. - 36g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  13. November 17, 2017
    Pull Hypertrophy


    Training

    Lat Pulldowns

    97.5,8,8,8,8,8,8,8 (+2.5 lbs)

    Close Grip Seated Cable Row

    115x8,8,8

    Close Grip Pulldown (neutral grip)

    110x11,11,10 (+1 rep)

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

    80x12,11,11 (+2 reps)

    Overhand TBar Row

    55x10,10,10 (+5 lbs)

    Reverse Pec Deck

    95x12,11,10,10

    Nutrition

    High Carb

    Cals - 3,375
    Carbs - 377g
    • Fiber - 50g

    Protein - 231g
    Fat - 117g
    • Sat. - 29g
    • Poly. - 21g
    • Mono. - 30g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  14. Alright, so I just noticed something weird with the rep ranges. On the 8/6/3 program, the weight for the 6 rep week, the heaviest set is also the same weight used for the 5 rep week in 5/3/1. For example, last Sunday for bench, I was supposed to hit 180 for at least 6. I got it for 8. Tomorrow, I'm supposed to hit 180 for 5 or more. I'm thinking to up the weight for each set by 5 pounds since I hit those same numbers for 6 plus. Thoughts?
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  15. Quote Originally Posted by AntM1564 View Post
    Alright, so I just noticed something weird with the rep ranges. On the 8/6/3 program, the weight for the 6 rep week, the heaviest set is also the same weight used for the 5 rep week in 5/3/1. For example, last Sunday for bench, I was supposed to hit 180 for at least 6. I got it for 8. Tomorrow, I'm supposed to hit 180 for 5 or more. I'm thinking to up the weight for each set by 5 pounds since I hit those same numbers for 6 plus. Thoughts?
    100% up it. If you can hit all the reps (especially with ease), no reason not to
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  16. November 18, 2017
    Lower Power


    I originally stated I was going to skip the 3 part of the 8/6/3 and start 5/3/1 on the week of three reps, I am going to go with this instead, 8/6/5/3/3/1 where the first week of three reps is from the 8/6/3 portion and then the second week of 3 will be the 5/3/1 version.

    My first three sets, I felt a little unstable. On my second to last set, I widened my stance a little and I felt better. Going for 7 on 265 was tough, but doable.


    Training

    Back Squat Week of 6

    220x6
    250x6
    265x7
    250x3
    220x7

    Front Squats

    155x5,5,6 (+10 lbs)

    Hip Thrust

    300x6,6,6 (+5 lbs)

    Leg Press

    520x7,6 (+1 rep)

    Lying Leg Curl

    110x7,7 (+5 lbs)

    Standing Calf Raise

    255x7.7.7.6.6 (n/a)

    Seated Calf Raise

    160x8,7,7,7,6 (+3 reps)

    Nutrition

    Moderate Carb

    Cals - 3,125
    Carbs - 307g
    • Fiber - 50g

    Protein - 230g
    Fat - 121g
    • Sat. - 26g
    • Poly. - 29g
    • Mono. - 41g
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html
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