AntM's Lean Bulk and Everything Else This Summer Log

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  1. AntM's Lean Bulk and Everything Else This Summer Log


    I have decided to throw up a lifting log for the summer. Since I will have a little more free time, I figured why not! Also, I want to throw it up because @booneman77 was nice enough to send me his PPL/PHAT template which I will be following. I am only going to make slight alterations such as the days I train each muscle, the exercise selection, and I will probably add in some extra sets for calves.

    So, before I get into the lifting and nutrition aspect, I am going to talk about what's going on right now in my personal life. I am finish long term subbing today. The teacher I am subbing for is coming back from maternity leave on Monday. I may be used as a regular sub, but we'll have to see if I will be needed. In the mean time, I am going to be working at BJ's Wholesale Club and I am looking for another summer job. I love to work, I hate being bored. I am also looking for a permit teaching job for next year. I applied to all jobs in my state and have started looking outside my state. That is what I am doing right now with my life. I will take you along with me on doctors appointments too, which there will be plenty this summer.

    My lifting history is as follows. I started lifting at 18. I lost 70 pounds between my freshmen and sophomore year of high school, but got the itch to lift when I graduated. I planned on competing in a bodybuilding show August 2012, but was hospitalized for a heart transplant in July 2012. I started lifting 6 weeks post surgery. I was about 135 pounds when I started lifting again. I was about 175 when I was hospitalized.

    Long term goals are to compete. Right now, I want to essentially lean bulk. That way, when time comes to cut, I will not have to for an extended period of time. I know that means it will take me longer to get to where I want to be, but oh well. This is a marathon, not a sprint.

    My lifting schedule will look like this:

    Sunday - Pull Hyper
    Monday - Push Power
    Tuesday - Legs Hyper
    Wednesday - OFF
    Thursday - Pull Power
    Friday - Push Hyper
    Saturday - Legs Power

    I am going to start this Sunday. I may switch the push with the pull, what do you all think? This is my first time following a PPL routine. I may do cardio on Wednesday. I usually do one HIIT session each week, but think that is a bad idea while lifting six times per week. If I do cardio, it will be LISS 20-30 minutes. On my off day, I will definitely do ab work and mobility work.

    As far as my diet, I carb cycle. I have two low days, two high days, and three moderate days. I will go more into this when I start the log.

    Supplements I will be using are:

    CreMax
    PES Select
    Animal Whey
    Orange Triad
    Oxiomega
    NOW Vitamin C-1000
    NOW Vitamin D - 5,000
    NOW Probiotic 25 million
    Primaforce LCLT
    Animal Juiced Aminos
    Samples of pre workouts - I have a lot of samples and coming off a stim break and I have a bunch of samples I need to get rid of.

    I will also be adding in Myokem Magnitropin and Alphadex. I will be logging those and will have a separate thread for that.

    I am coming off a deload so this should be interesting!
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html


  2. In! Good luck man!
    "Passion trumps everything"
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  3. In man
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  4. Originally, Sunday was going to be my off day and Monday was going to start with Pull Hyper. I switched that around when typing out the OP though. I scheduled my deload back day for today. I'm hoping that doesn't throw Sunday off.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  5. Last deload day. Legs. I am going to switch my pull and push days so tomorrow will be a push day. I also got something exciting in the mail today I will post later once I scan it and edit it.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html
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  6. I've been working hard for this. Stoked that it came in the mail today!

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    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  7. I've been working hard for this. Stoked that it came in the mail today!

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    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  8. There you go! Congrats man
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  9. Quote Originally Posted by booneman77 View Post
    There you go! Congrats man
    Thanks man, I appreciate it!

    Just got home from work and my first training session on this new split. Will try to post later tonight, I need to eat and shower now.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  10. In.

    Good luck on the job search man, and congrats on the Cert!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  11. Quote Originally Posted by RegisterJr View Post
    In.

    Good luck on the job search man, and congrats on the Cert!
    Thanks man, I greatly appreciate it!
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  12. Sunday, June 14, 2015
    Push Hypertrophy


    Weight - 146.6

    I weighed in at .6 lbs less than last week. And this was coming off a week where I deloaded and increased cals. I was debating increasing cals for this week since I will not be as active due to teaching being over and being in the transition of getting more hours at my other job. Howevr, I said forget it and increased my two high carb days by 50 more cals each in the form of carbs for this week. If I am not that active, I can do 5 minutes post workout cardio a few times this week. Or just go for a walk outside since it is getting very nice out.

    Today was an interesting day at work. I failed to mention in the OP that on Sunday's, I work at BJ's Wholesale Club. I have been there for almost seven years now. I am currently in the bakery department. I will be working more there since school is over unless I get a job teaching summer school. I am also looking for another job this summer in addition to the one at BJ's. If you have any questions about BJ's or wholesale clubs in general, just ask.

    Anyways, I went in an hour before we opened. I noticed caution tape around the coolers and freezers. There was no produce or meat out. To make a long story short, a transformer blew yesterday at 3 PM. We got it back up and running this morning, but we could not open the store at (. We had to wait until the health inspector came and cleared everything. We opened at 11:30, two hours later than normal. In addition, we ran out of blue ink in the bakery for pictures on cakes. I offered to go to another club about 20 minutes away, to get the ink. Luckily, we didn't get backed up.

    I had my first dose of Magnitropin and Alphadex with my first meal of the day at work which was around 12:15. It is too soon to say how those are working since it is the first day, but we shall see!


    Training
    Seated Smith Shoulder Press 90 sec rest
    70x8,8,8,8,8,9*

    This week calls for 6x8 with the last set being AMRAP. First time in a long time doing these.

    Incline Smith Bench Press 90 sec rest
    90x10, 10, 8 + 3*

    This week calls for 3x10. After the second set, I knew the third was going to be tough, but I decided to stay with the weight. I should have rested a little longer. I could have gotten a 9th rep, but didn't want to go for the longest rep ever. I stopped at 8, rested for 30 seconds and got 3 more reps. It was my first time in forever since I last did these. I liked it because I was able to really focus on my chest. I'm saving most of the free weights for power days.

    Seated Machine Side Laterals 60 sec rest

    60x11,10,10

    I like the machine because I get a very good contraction. At the top, I squeeze for a second or two and have a very slow negative.

    Flat DB Bench Press 90 sec rest

    50x10,10,10

    Cable Rope Tricep Pressdown 45 sec rest

    15,5x15, 17.5x12,12

    Squeeze at the bottom with a slow negative.

    Straight Bar Cable Tricep Pressdown 45 sec rest

    35.5x10,10,10

    Squeeze at the bottom with a slow negative.

    Nutrition

    Low Carb Day - 2,050 cals

    Today was one of my two low carb days. I try to stay under 80 grams of carbs these days. Right now, I follow IF since that worked well with my teaching schedule, however, I may switch that since I'm done for the year. Below are my macros for the day and my post workout meal.

    Cals - 2,050
    Carbs - 79g
    • Fiber - 38g

    Protein - 218g
    Fat - 112g
    • Sat. - 29g
    • Poly. - 10g
    • Mono. - 34g


    Post Workout Meal Today - 3 Whole eggs, 1 fried, two in the sandwich with some egg whites, FlatOut bread, Quest Chocolate Mint Bar, Fat Free Cheese, Coconut Oil (to cook the eggs in) 4 teaspoons olive oil, mustard, hotsauce, 1 scoop CnC Animal Whey mixed with 170g plain ff Greek Yogurt

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    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  13. Carb count =
    lol

    I loved BJs before switching to SAMs; except their customer service. I had a business account, and every time I went they couldn't find my tax exemption paperwork.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  14. Quote Originally Posted by RegisterJr View Post
    Carb count =
    lol

    I loved BJs before switching to SAMs; except their customer service. I had a business account, and every time I went they couldn't find my tax exemption paperwork.
    Carb count is higher today, 307 carbs.

    That is funny you say that because my BJ's has the same issue with tax papers lol. I would actually prefer Costco, but my membership is free so it makes no sense for me two switch. Castco has a few things my store doesn't carry that I like. I did the math out, I would not consume enough of those foods to pay back the $55 membership fee at Costco. I think I would only save 30 dollars or so, so essentially, I would be paying 25 dollars to Costco to shop there.

    One advantage that BJ's has over Costco and SAMs is the coupon policy. BJ's will take one of their coupons AND a manufacturers coupon for one item. Sometimes, there is an instant rebate on the product too. I know I once got a 36 count box of fiber one bars for $3.50
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  15. Fiber One bars are awesome.

    Purchasing chicken at 1.82/lb makes my membership worthwhile. I buy lots of other stuff from there too though
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  16. Quote Originally Posted by RegisterJr View Post
    Fiber One bars are awesome.

    Purchasing chicken at 1.82/lb makes my membership worthwhile. I buy lots of other stuff from there too though
    You got BJ's beat there. We have Perdue Chicken Breast, but at 2.99/lb. Local grocery stores usually have chicken breast for 1.99 a few times a month. We do have 93/7 ground beef for about $4.16/lb, cheapest I have seen for that cut.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  17. Quote Originally Posted by AntM1564 View Post
    You got BJ's beat there. We have Perdue Chicken Breast, but at 2.99/lb. Local grocery stores usually have chicken breast for 1.99 a few times a month. We do have 93/7 ground beef for about $4.16/lb, cheapest I have seen for that cut.
    SAMs has a 90/10, and I'm pretty certain it's in the mid 3's. You have to buy a lot of it though.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  18. In to see Anthony crush it.
    Performax Labs Product Specialist
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  19. Monday, June 15, 2015
    Pull Power


    I scheduled two interviews for this week. One is a second interview at BestBuy and the second is for this new company in my town. Apparently, he liked my resume and wants me to train new employees. I am going to see this guy Thursday to talk more in depth about everything.

    It was nice to go to the gym in the morning, I got to see a lot of old faces that I've missed. Today's training session went very well. Even thought it was a power day, I got an awesome pump. That was because I was really focusing on squeezing, contracting, and having slow negatives.

    I still cannot comment on this new stack. One thing I did notice late last night was I was very hungry, more than I normally am on a low carb day. I don't know if it was the -epi or the fact that I trained on a low carb day, which I'm not used to.


    Training
    Deadlift 2-3 min rest
    265x5x5x5x5x7*

    This week calls for 5x5 with the last set being AMRAP.

    Weighted Wide Grip Pullups 90 sec rest
    5x5,5,6*

    This week calls for 3 sets of 5 with the last set being AMRAP.

    V Attachment Cable Row 90 sec rest

    120x7,6,6

    V Attachment Lat Pulldown 90 sec rest

    120x6,6,6

    Machine Row 60 sec rest

    100x7,6,7

    This is a seated chest supported machine with several different handles. I used a regular overhand grip, about shoulder width.

    Reverse Fly 60 sec rest

    100x6,6,6

    Nutrition

    High Carb - 2,550 cals

    Cals - 2,550
    Carbs - 307g
    • Fiber - 49g

    Protein - 219g
    Fat - 49g
    • Sat. - 16g
    • Poly. - 3g
    • Mono. - 5g


    Sweet Potatoes, Rice Cakes, Oikos Triple Zero Vanilla with 1 scoop CnC Animal Whey. Also in the bowl, Chex Mix Muddy Buddy CnC, Raspberries, and Weight Watchers cereal. I don't know what makes it Weight Watchers, but it was only $.75 and it's good.

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    Also, a picture of today's small grocery haul. Old Fashioned Oats, Egg Whites, Sweet Potatoes, Oikos Triple Zero Yogurt, Avocado, Rice Cakes, 5.5 lbs broccoli.

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    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  20. Ha ha you buy broccoli like I do. All of it
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  21. very interesting log I will be following and see how you do with your P/P/L and diet!
    "If you want to be happy, be." - Leo Tolstoy

  22. Good luck on the interviews man
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  23. Interesting to note that in comparison to the routine I was following prior to last week's deload, the volume with this program is lower, but the DOMS I'm experiencing is more. I think it might be due to my intensity being greater since the volume is a little lower. I can give every set my all versus trying to leave some in the tank on my previous program.

    Also, I think a little cold is coming on. I've been sneezing a little and my throat is a little sore. That is usually the first thing. But it feels better than last night. I need to be a little better with my hand washing.

    Quote Originally Posted by booneman77 View Post
    Ha ha you buy broccoli like I do. All of it
    Yes sir. It is on sale this week for .99/lb. When it is on sale like that, I will buy 5-6 pounds at the beginning of the week, when the sale starts, and then on Saturday since it is the last day. Just in case it isn't on sale the next week. Plus, those two bags will only last until Saturday!

    Quote Originally Posted by choccyswag View Post
    very interesting log I will be following and see how you do with your P/P/L and diet!
    Thanks!

    Quote Originally Posted by RegisterJr View Post
    Good luck on the interviews man
    Thanks brah. Just looking for another summer gig while hopefully landing a teaching job. Need to make that money during the summer! I hate having too much time on my hands.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  24. My throat has been crap for over a week now. Can't figure out if it's a cold or allergies.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  25. Totally agree with you on the "every set gets your all" mentality. I felt the same when I switched to PHAT and some of the exercises have only 2 sets and is only 5 days. Def makes a difference. The other thing is truly focusing on power or hyper that day. I found that trying to do too much of both took my focus away from one or the other.

    I bought 4.5lb of broccoli on saturday and ate it all between sat/sun ha. Refeeds for me become an excuse to eat an unreal amount of broccoli and brussels.
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com
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