AntM's Lean Bulk and Everything Else This Summer Log

Just called and made an appointment for my calf. However, it isn't for another two weeks. Well, I actually have two appointments. One of the places takes my insurance no problem. The second place I called made an appointment for me. They asked if I was a new patient, I told them how I have gotten X-Rays done there for my transplant follow ups, and he made an appointment. I called back to make sure they take my insurance since I forgot to ask before. I got a different person this time, they said yes, but only by referral, a doctor has to suggest me going to their office and send my information of the injury and everything. She then said someone scheduled an appointment for you without needing that. I hung up. I didn't want her to cancel my appointment. So if I go to the second one, will they not see me?
 
interesting situation with the insurance my man. I wish I had some sort of information to give you but I cant really help you out there. I can empathize though, I HATE places that require a referral.. especially with how stubborn doctors are in my area. the bills just rack up!
 
iThrow said:
interesting situation with the insurance my man. I wish I had some sort of information to give you but I cant really help you out there. I can empathize though, I HATE places that require a referral.. especially with how stubborn doctors are in my area. the bills just rack up!
Click to expand...

Well, I have the one appointment without a referral. The place that needs it is associated with my transplant clinic so I am going to call one of the transplant nurses tomorrow to see if I can get that referral.
 
July 13, 2015
Pull Power

I have been conflicted today about my injury. With all of the ankle swelling that has come in the past 36 hours, I was thinking it might be an Achilles tear. However, I can stand on my tip toes, push off them, and I had my roommate conduct the Thompson test. Both of my feet move when my calf is squeezed. Who knows. My walking boot will be in tomorrow. My ankle is very stiff as of right now. It almost feels tired as if it has been over worked. Maybe it was from standing on my feet all day yesterday at work.

Also, I noticed my left tricep is a little tighter than the right one. I am just icing it. No bruising and no discomfort. I'm just falling apart over here!

Training went very well today. You'll notice that the power days this week repeat the 5x5 from the first week. However, I am to go lighter on the 5x5 this week than week one. It is a deload to prep for my one rep maxes next week. I did increase the weight, if I could, on the other work

Training

Deadlift 2-3 min rest

255x5,5,5,5,5

This week calls for 5x5.

Weighted Wide Grip Pullups 60 - 90 sec rest

7.5x5,5,6*

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

V Attachment Cable Row 90 sec rest

127.5x8,7,7

V Attachment Lat Pulldown 90 sec rest

127.5x7,6,6

Machine Row 60 sec rest

110x7,7,6

Reverse Fly 60 - 90 sec rest

105x8,8
110x6

Nutrition

High Carb

Cals - 2,600
Carbs - 319g
  • Fiber - 48g
Protein - 218g
Fat - 54g
  • Sat. - 15g
  • Poly. - 4g
  • Mono. - 6g
 
You should be doing lighter weights on the accessory work as well... you need a break from all of your lifts, not just the main ones.
 
booneman77 said:
You should be doing lighter weights on the accessory work as well... you need a break from all of your lifts, not just the main ones.
Click to expand...

Damn. Will do Thursday.

I called the nurse practitioner for my transplant. She is on vacation, but I talked to the guy covering for her. He is going to send over the referral. I asked him about the hematoma, which I now have a similar bruise on the other side of my foot, he said it can take weeks for it to go away and that it is settling there probably because the muscle is still bleeding. I also read online that if it is a gastro tear, then my leg loses the ability to pump the blood from the foot since the muscle cannot fully contract. makes sense. I am not too concerned with all of the swelling now. The tricep feels a whole lot better today. I put some KT tape where the swelling is on my ankle and have it surrounding the sore spot of the calf. My walking boot also came in. I tried walking with it, maybe it was because I did not have a shoe on the other foot, but damn, it was hard as hell to walk in.
 
July 14, 2015
Legs Hypertrophy

Good workout today with the injury. Hoping to get a good, pain free, night's rest tonight.

Training.

Leg Press 60 - 90 sec rest

295x8,8,8,8,8,8*

This week called for 6 sets of 8 with the last set being AMRAP. Yes, it is the same weight as last week, which was 3x10, however, this was for six sets so I didn't want to increase the weight. I'm glad I didn't. For some reason, my quads were a little sore.

V Squat 60 sec rest

110x10,10,12*

This week called for 3 sets of 10 with the last set being AMRAP.

Seated Hamstring Curl 60 sec rest

110x11,11,10

Leg Extensions 60 - 90 sec rest

105x12,11,11

Good Girls 45 - 60 sec rest

125x12,12,11
130x10,10

Bad Girls 45 - 60 sec rest

125x12,11,11,11,11

Nutrition

Moderate Carb

Cals - 2,300
Carbs - 195g
  • Fiber - 47g
Protein - 218g
Fat - 79g
  • Sat. - 19g
  • Poly. - 10g
  • Mono. - 20g
 
Got the walking boot on today. I found it I cannot drive in it lol. I just had to drive in my sock to work. I did bring my shoe, but it was in the trunk of my car and I was running late. It is a little difficult to walk in, until you get the hang of it. Stairs are a pain the in butt, but I refuse to take an elevator. I really like how it keeps my foot/ankle/leg all in line at a 90 degree angle. I think this will help with the recovery process. However, I will take it off from time to time to stretch my calf since I do have the ability to do so. I don't plan on relying on it, just supplementing with it.

Oh and those bad girls, hip abduction machine, tore my glutes apart. They are so damn sore.
 
July 15, 2015
Off Day

Off day today. Legs are incredibly sore for some reason!.

Nutrition

Low Carb

Cals - 2,100
Carbs - 79g
  • Fiber - 41g
Protein - 219g
Fat - 115g
  • Sat. - 36g
  • Poly. - 7g
  • Mono. - 27g
 
July 9, 2015
Push Power

Training

Flat Bench 3-5 min rest

150x5,5,5,5,5

This week calls for 5x5.

Military Press 2-3 rest

105x5,6*

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

Incline DB Press 60 - 90 sec rest

55x7,7,6

Seated Smith Behind the Neck Shoulder Press 60 - 90 sec rest

65x7,6,6

Dips 60-90 sec rest

35x8,7,6

Straight Bar Cable Pressdown 45 - 60 sec rest

49x7,6,6

Nutrition

High Carb

Cals - 2,600
Carbs - 319g
  • Fiber - 49g
Protein - 218g
Fat - 53g
  • Sat. - 10g
  • Poly. - 6g
  • Mono. - 9g
 
AntM Reviews BPI 1 MR Vortex

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Since I already reviewed the product, this mini review is just for the taste.

This was the sour watermelon flavor. I was disappointed with it given how good the snow cone flavor was. There was no sourness, which is not a huge issue for me since I am not the biggest fan of sour things. However, it didn't really have a watermelon taste either. If I had to imagine what a bad or expired jolly rancher tasted like, it would be this, just with less watermelon flavor. Definitely stay away from this flavor.
 
I finally slept without pain or discomfort last night. I also forgot to mention in yesterday's update that I did 5 minutes of cardio post workout. Why, one, my legs were really sore and two I wanted to use the eliptical. The one with the bar that stays in place versus moves. I've noticed, by watching people wearing shorts, that the calf contracts and is stretched at the back position. I wanted to see if I could use the machine since I have not been able to since my injury. I went very light for 5 minutes. About 106-116 strides per minute. I only went .33 miles during the 5 minutes. I did not feel any twitching or discomfort. It felt completely fine.
 
July 17, 2015
Pull Hypertrophy

Summer school is half way done!

I had a crazy good training session today. I felt so damn strong out of no where. I don't know if it was the pre workout sample I had, check for the review later today or tomorrow. Right now, I have my leg up. I can actually flex my toes all the way to my body with VERY minimal tightness in the calf. First time I have been able to do this. I think after legs tomorrow, I will do some light band stretching with it and increase it this coming week. Maybe next Saturday, if all goes will next week, I will start strengthing it with body weight calf work, low volume of course. It is still pretty swollen, so I know it is not where near 100%. Yesterday marked exactly 3 weeks, but I did have that small set back last Saturday. If it is a partial tear, I should be looking at another 3-5 weeks of healing.

I should also point out that when I woke up this morning, I could walk with one foot in front of the other. Every other morning, it was difficult to have the bad leg in back of the good one, with the calf stretched out, until after walking around for an hour or so.

Training

Pulldowns 60 - 90 second rest

110x8,8,8,8,8,9*

This week calls for 6x8 with the last set being AMRAP.

T Bar Row 60 - 90 sec rest

85x10,10,11*

This week calls for 3 sets of 10 with the last set being AMRAP.

Barbell Row 60 - 90 sec rest

95x11,11,10

Wanted to switch it up. I went really light so I wouldn't swing. Felt good, had a great pump

Wide Neutral Grip Pulldown 60 - 90 sec rest

107.5x12,10,10

Machine Rows 60 - 90 sec rest

105x12
110x10,10

Reverse Pec Deck 60 - 90 sec rest

85x12,11,11

Nutrition

Moderate Carb

Cals - 2,300
Carbs - 195g
  • Fiber - 47g
Protein - 219g
Fat - 80g
  • Sat. - 20g
  • Poly. - 10g
  • Mono. - 21g
 
Alright, so I'm going to do a few different posts today. First, be on the lookout for two reviews later.

I saw my old training partner at the gym today. He got his Masters in Exercise Physiology. To make a long story short, this guy knows his stuff. He is the only person in the state of CT with his current job, it is the only position in the state as well. He also just got a professor position at Sacred Heart University, where he graduated from. It is a pretty damn good school.

Anyways, we talked about my calf, I showed him how I can move it and everything else. He said the swelling/tightness in the ankle could be due to the hematoma or since the gastro connects to the Achilles, it could a slight Achilles tear as well. He told me to start band stretching tomorrow and just take it easy. I also have the appointment on the 27th.

Also, I got my appointments in the mail for my annual biopsy. After the transplant, there are many biospies throughout the first year. However, they just go through a vein in the neck. The annual happens every year for the first five years, then I think it goes to every three years. This will be my third. On the 12 of August, I go in for all the work up; blood drawing, chest x-ray, echocardiogram, and a 24 hour Holter Monitor. Then the 19th, which will actually be the 3 year anniversary, I go in for the biopsy, which can be an all day thing. They will either go through the groin or the wrist. The wrist you do not have to stay that long, 2-4 hours, but the groin is 6-8 hours. They have to make sure the bleeding completely stops since they go through an artery versus a vein. My first year, they went through the groin, last year, they went through the wrist. I hope they go groin. It sucks being there all day, but the wrist hurt so bad. I kept having spasms and I could not get sedated due to my blood pressure being so low.
 
July 18,, 2015
Lower Power

Last night, I slept very peacefully with no muscle relaxers and not even a single Tylenol. I got into bed and said to myself, crap I forgot to take Tylenol, but I was too lazy to get up.

Ankle area is just tight. During squats today, that was the only area that bothered me. However, after some warmups, the discomfort went away. I also did not have any discomfort during lying leg curls at the bottom of the movement, where the bad lies across the ankles. No calf tightness, just a slight discomfort from the pressure on the ankle, but I get that if I press too hard on it.

Legs were still somewhat sore. I think it is due to the lack of sleep for the majority of this week and all of the last two weeks.

Training

Back Squat 3-5 min rest

205x5x5x5x5x5

This week calls for 5x5, deload.

Roman Deadlift 60 - 90 sec rest

215x5,5,7*

This week calls for 3 sets of 5 with the last set being AMRAP. I went back to pulling from the floor with a flat back.

Leg Extensions 60 sec rest

150x8,8,7,7,7,7

Lying Leg Curl 60 sec rest

70x8
75x7,6

Good Girls 45 - 60 sec rest

165x8,8,8
170x7,6

Bad Girls 45 - 60 sec rest

155x8,7,6

I cut out 2 sets here. I noticed my glutes get too sore with 5.

Nutrition

Moderate Carb

Cals - 2,300
Carbs - 195g
  • Fiber - 47g
Protein - 218g
Fat - 79g
  • Sat. - 23g
  • Poly. - 8g
  • Mono. - 24g
 
AntM Reviews Performix Ion

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Mixability - Perfect. 10/10

Profile - I like the ingrdients, but I think it is under dosed for most of them. Of course, there is not way to tell. However, I did use two scoops, I did not get the tingles from the BA, even at two scoops. That tells me BA is under dosed. Also, Creatine is 4th on the list, if there is 500mg-1g of each prior ingredient, creatine would be under dosed. I do like that the caffeine content is listed. I do not like pre workouts with creatine, especially when it is a prop blend. I believe that the creatine amount should be disclosed. 6/10.6/10

Energy - Pretty good. I was amped and ready to go and I did not crash after..10/10

Pump - I had a really good pump in my back, it could have just been my training, but it was intense. Believe me, I had to go number two right after my session and when pushing, I thought my back was going to cramp up! 9/10

Focus - Very good, just short of laser like. 9/10

Taste - This was the ice punch flavor, obviously a take on fruit punch. There was a nice, but not overly sweet fruit punch taste. However, that was then followed by a very chemical after taste that killed the flavoring. 7/10

Overall - It is hard to judge the profile of this product. I think most of the ingredients are under dosed, given my experience. The only ingredients that may not be are the ingredients for one's focus and energy, but keep in mind, I used two scoops. The taste could use some major improvement. All in all, I enjoyed Ion, however, buyer beware, this is a very expensive product. Personally, I do not buy into the Terra difference. I would not pay the price tag that the product is at currently. It would have to be a lot cheaper for me to even consider it. The price, in combination with the prop blend makes me not suggest this product to others. There are other options out there that are open label or even a prop blend that can deliver the same results 6/10
 
AntM Reviews 360 Cut 360 Pre

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Mixability - A little foaming and this was even after I threw the wrapping away. 9/10

Profile - It looks like the creatine could be dosed at the minimum of 3g, but it is not possible to tell due to the prop blend. The L-Citrulline and the LCLT look like they would be under dosed, even at 2 scoops. I am not a fan of the BCAA complex at the bottom of the label. I was able to use this product today because I train fasted Saturday mornings. The only time I take aminos are pre fasted training or in between meals that are 4-6 hours apart. I either train on an empty stomach, not so often right now, or 2 - 2.5 hours after a meal. Personally, I would disclose the creatine and caffeine amounts. Also, the other ingredients look under dosed, given where the creatine and caffeine is listed. However, I do like the addition of the beet root.7/10

Energy - Nice and clean. It was not mind blowing, but I was not looking for that this morning. I only used one scoop. I'm almost positive I would need two scoops if dosing it after work. I could tell the single scoop wouldn't be too effective for me after work. I am very stim tolerant naturally though. I believe most users could just go with a single scoop whenever.8/10

Pump - Considering it was a power day, my legs had a very good pump going on. Nothing painful, but solid. 8/10

Focus - Nothing unusual. 6/10

Taste - This was the cotton candy flavor. It did not remind me of cotton candy. This was because the liquid was on the thicker side for a pre workout, probably due to the aminos. I used 8 ounces of water. However, it was not bad by any means. It was really, really good in fact. I was tying to put my finger on what it tasted like. It reminded me of a screwball ice cream. At least I think that's what they are called. It is the ice cream from an ice cream truck that is an upside down triangle, is a mix of a punch of different fruity flavors, and has the gumball at the bottom. I loved it.10/10

Overall - It is hard to judge the profile of this product. I think the creatine and the caffeine are dosed well, but it would look like everything else is under dosed. I would disclose the amount of creatine and caffeine in the product. I would also remove the aminos as well. Energy was a little better than your standard product an pump was slightly better, but nothing mind blowing. The flavor was great though. Not cotton candy, some some other type of candy, ice cream, or sweet treat. It will have you guessing. Price point is not too bad either. 8/10
 
July 19, 2015
Push Hypertrophy

Weight - 145.4

Despite cutting cardio out, I was still down .4 pounds. I am upping my cals on my moderate carb days this week.

This week's training sessions call for maxing out on power days. My goal for deadlift is 345, 100 pounds more than my bodyweight, 195 for bench, and 265 for squat. The squat I will play by ear though, so who knows. It depends on my lower leg.

Speaking of which, I had some discomfort last night which caused me to sleep poorly. Just around my ankle/soleus felt very tight. I really think the hematoma is causing that tightness. Anyways, it feels fine now, maybe just doing legs tightens it up. I think I will start applying heat to it as well this week.

I was able to do a few things at the gym I previously could not. First, I could use the decline bench for abs. Prior to today, I was unable to due to the discomfort I had when my calf pressed up against the leg pad. It felt fine, but I felt a knot, if you will, that would sometimes go from side to side. Also, I was able to foam roll my calf. And I mean actually roll on it versus just placing the roller under it. It was the rumble roller too. I did this for my ankle area as well, but instead of rolling, I moved my ankle from left to right. I also did some light band stretching.

Today's training session was amazing. Despite the poor sleep and working in the morning/early afternoon, the wights felt very light.

Training

Seated Smith Shoulder Press 90 sec rest

80x6,6,6,6,6,6,7*

This week calls for 7x6 with the last set being AMRAP.

Incline DB Press 90 sec rest

50x8,8,9*

This week calls for 3x8 with the last set being AMRAP.

Seated Machine Side Laterals 60 - 90 sec rest

70x12
75x10,10

Flat DB Bench Press 90 sec rest

50x12
55x10,10

I rested 120 seconds on the last set so I would get 10.

Incline Skull Crusher 60 - 90 sec rest

60x11,10,10

Cable Rope Tricep Pressdown 45 - 60 sec rest

19x10,10,10

Nutrition

Low Carb Day

Cals - 2,100
Carbs - 77g
  • Fiber - 35g
Protein - 218g
Fat - 114g
  • Sat. - 28g
  • Poly. - 11g
  • Mono. - 38g
 
Slept decent last night. I'm hoping I'm not dragging during the training session. I think the heat last night, plus having my head too low caused me to not sleep as well as I could. I slept better in the early morning, when temps went down and I used a second pillow. Also, another issue I have been having at night is I'm peeing my brains out. I haven't increased water intake and take in about 85-90% of my water prior to 5 PM.

My ankle is really stiff on the right side, not the middle. Don't know if it is the achilles, hematoma or what.
 
AntM1564 said:
Slept decent last night. I'm hoping I'm not dragging during the training session. I think the heat last night, plus having my head too low caused me to not sleep as well as I could. I slept better in the early morning, when temps went down and I used a second pillow. Also, another issue I have been having at night is I'm peeing my brains out. I haven't increased water intake and take in about 85-90% of my water prior to 5 PM.

My ankle is really stiff on the right side, not the middle. Don't know if it is the achilles, hematoma or what.
Click to expand...

have you added any supps or meds that would act as diuretics?
 
booneman77 said:
have you added any supps or meds that would act as diuretics?
Click to expand...

Nope. Water intake has remained the same, I have not added anything new. The only thing I can think of is the lemon I add to a liter of water, but I have been doing this for almost a year now. I only have a touch in a liter of water that I drink right when I wake up.

It might be that I am getting up due to discomfort and just use the bathroom since I'm already up. When I go for my blood work in 3 or 4 weeks, my creatinine will be checked.
 
July 20, 2015
Pull Power

This week, power days call for a 1 rep max attempt. It has been well over 3 years since I have attempted any type of 1 rep max. Today, I was hoping to hit 345 on my deadlifts. I will show you all of my sets.

If you have a better way of working up to a 1 rep max, please post it in here for me. I think I did a decent job not tiring myself out, but still working up properly.

Training

Deadlift 2-5 min rest

135x8
185x5
225x3
275x1
315x1
345x1
365x1

On the 345 set, it was a slow rep, at the start, but then moved nicely. I knew I could get more and I was only 20 pounds away from 3 plates and a quarter. I threw that quarter on. I was surprised how quick it came off the ground. I almost got stuck right below my knees, but stuck with it and kept pulling. I was flirting with doing 375, but figured that was good for not going for a max rep in well over 3 years and for having the leg injury. It was just over 2.5 pounds of my body weight. I can live with that, for now.

Weighted Wide Grip Pullups 60 - 90 sec rest

12.5x3,3,3,3,5*

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

V Attachment Cable Row 90 sec rest

140x6,6,6

V Attachment Lat Pulldown 90 sec rest

127.5x7,7,6

Machine Row 60 sec rest

110x8,7,7

Reverse Fly 60 - 90 sec rest

110x7,7,7

Nutrition

High Carb

Cals - 2,600
Carbs - 319g
  • Fiber - 48g
Protein - 218g
Fat - 55g
  • Sat. - 17g
  • Poly. - 6g
  • Mono. - 8g
 
AntM Reviews ErgoGenix Ergoblast

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Mixability - Perfect, no clumps, slight foaming. 9/10

Profile - The version I have is the prop blend with agmatine and con crete. I am going to go off the newer version though. I like the 6g of CM, but wish the agmatine was still in there. There is a full dose of creatine, but less than a half serving of BA. At two scoops, BA would still be under dosed, creatine would be on the high side, and caffeine would be at 600mg. With that said, I do not know why BA would be added into the formula. Overall, a good profile, but slightly confusing. This is not for the weak either with 300mg of caffeine a serving.8/10

Energy - Pretty good and clean. I went after work both days I tried it and was not over stimulated. I had enough energy for my training and did not crash after. I know I would need a touch more than a single scoop after a hellish day at work.9/10

Pump - I had a really good pump in my chest and shoulders yesterday. Today was a heavy back day and I had a good pump for going low rep. 8/10

Focus - Very good, just short of laser like. 9/10

Taste - This was the pineapple mango flavor. Initially, your taste buds are hit with the pineapple. Right before you would normally get the citrus of the pineapple, the citrus is cut with the mango. If I had to make one complaint/suggestion, it would be to make the mango more sweet. If it was sweeter, it would be a perfect 10. The mango is there, but falls a little flat in comparison to the pineapple. However, I have to applaud Ergogenix because it is difficult to get a balance between two flavors. They have achieved that. 9/10

Overall - Very good energy, focus, and a pretty good pump. The formulas has some things that are not needed, but is dosed nicely for the most part. This is not for the weak though. If you respond easily to stims, start at a half scoop. One scoop will be more than enough for most. The taste is amazing, just wish the mange was a little sweeter, but it has a good blend of the pineapple and mango. 9/10
 
Sick work on the PR! you crushed your goal. thats huge.
 
I screwed up, the 275 was for 2 reps, not 1.

booneman77 said:
Sick work on the PR! you crushed your goal. thats huge.
Click to expand...

Thanks boone! It wasn't a PR per se, I pulled 500 pre transplant, but I was around 200 pounds. However, I guess you could call this and the rest of the week post transplant PRs :D

Do you think I went about climbing to the weight the right way?

By the way, my legs are not sore, but felt a little tired while walking up the stairs at school this morning.
 
Nice job on the post op PR man!

AntM1564 said:
Do you think I went about climbing to the weight the right way?
.
Click to expand...

You couldn't done a couple more on the 225 and 275 of you wanted, but that could also depend on what single you were expecting. Looks fine IMO.
 
July 21, 2015
Legs Hypertrophy

Brutal session, I'm ready for a nap.

I did not feel the tightness I usually get when compressing my leg, when I squat, leg press, etc. I take this as a positive sign. I was contemplating doing walking barbell lunges, but went against my better judgement. I do not know if my ankle, calf, heel of the bad leg could take being on itself for a few seconds.

Training.

Leg Press 60 - 90 sec rest

305x6,6,6,6,6,6,7*

This week called for 7 sets of 6 with the last set being AMRAP.

V Squat 60 - 90 sec rest

140x8,8,10*

This week called for 3 sets of 8 with the last set being AMRAP. I guess you could say I did 11 reps, but I counted ten. On the 10th, I bounced a little off the safety so I decided to do another, clean rep.

Seated Hamstring Curl 60 sec rest

110x12,12,11,11

Leg Extensions 60 - 90 sec rest

110x12,11,11,10,10

Good Girls 45 - 60 sec rest

130x12,12,12
135x10

Bad Girls 45 - 60 sec rest

130x11,11,10

Nutrition

Moderate Carb

Cals - 2,350
Carbs - 201g
  • Fiber - 47g
Protein - 218g
Fat - 82g
  • Sat. - 25g
  • Poly. - 11g
  • Mono. - 17g
 
AntM1564 said:
I screwed up, the 275 was for 2 reps, not 1.



Thanks boone! It wasn't a PR per se, I pulled 500 pre transplant, but I was around 200 pounds. However, I guess you could call this and the rest of the week post transplant PRs :D

Do you think I went about climbing to the weight the right way?

By the way, my legs are not sore, but felt a little tired while walking up the stairs at school this morning.
Click to expand...

I personally make more, smaller jumps once I'm within about 30lb of my intended pr but if you can get away with it, go for it. it leaves more in the tank if you can do less warmups.
 
booneman77 said:
I personally make more, smaller jumps once I'm within about 30lb of my intended pr but if you can get away with it, go for it. it leaves more in the tank if you can do less warmups.
Click to expand...

I was afraid of not having enough in the tank which is why I went for the larger jumps.

iThrow said:
nice work lately my man, really training hard and smart around that calf injury!
Click to expand...

Trying my man. I've added one set of 12 band stretches at the end of my workouts. I wrap a band around my foot and pull as far back as I can until I feel too much of a stretch and then flex my toes forward and repeat 12 times.
 
July 22, 2015
Off Day

Nutrition

Low Carb

Cals - 2,100
Carbs - 77g
  • Fiber - 38g
Protein - 217g
Fat - 118g
  • Sat. - 39g
  • Poly. - 8g
  • Mono. - 27g
 
July 23, 2015
Push Power

Thank the lord for this log. I forgot my note book at home, but I was able to hop on here to pull my numbers from last week to see what I should go for this week.

Today was a 1 rep max effort on bench, my weakest lift. I wanted to hit 195.

Training

Flat Bench 3-5 min rest

Bar x 10
95x8
115x5
135x3
155x1
175x1
195x1
200x0

The 195 moved slow, but I thought I could get 200 with 5 minutes rest. However, that extra 5 pounds felt like an extra 50. I moved it a few inches off my chest and my buddy grabbed it for me.

Military Press 2-3 rest

110x3,3,3,3,4*

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

Incline DB Press 60 - 90 sec rest

55x8,7,7

Seated Machine Shoulder Press 60 - 90 sec rest

80x6,6,6

80 pounds on each side. I am going to start using this machine next week. Next week, exercise selection changes, I will go into this further on Sunday.

Dips 60-90 sec rest

40x6,6,6

Straight Bar Cable Pressdown 45 - 60 sec rest

49x8,7,7

Nutrition

High Carb

Cals - 2,600
Carbs - 319g
  • Fiber - 47g
Protein - 218g
Fat - 52g
  • Sat. - 14g
  • Poly. - 7g
  • Mono. - 7g
 
July 24, 2015
Pull Hypertrophy

Very excited to max out on squats tomorrow morning...fasted :D

Training

Pulldowns 60 - 90 second rest

112.5x6,6,6,6,6
120x6,8*

This week calls for 7x6 with the last set being AMRAP. On the fourth set, I noticed this was lighter than than the last time I had 7x6 for this exercise. However, my form was on point. I was resting 60 seconds and I was able to keep my elbows rotated in so my lats were really able to pull versus the biceps. Went heavier on the last two sets since I felt so good.

T Bar Row 60 - 90 sec rest

100x8,8,9*

This week calls for 3 sets of 8 with the last set being AMRAP.

Barbell Row 60 - 90 sec rest

10x10,10,10

Wide Neutral Grip Pulldown 60 - 90 sec rest

107.5x11,10,10

Machine Rows 60 - 90 sec rest

110x11,10,10

Reverse Pec Deck 60 - 90 sec rest

85x11,10,10

Nutrition

Moderate Carb

Cals - 2,350
Carbs - 201g
  • Fiber - 48g
Protein - 218g
Fat - 83g
  • Sat. - 23g
  • Poly. - 10g
  • Mono. - 20g
 
July 25,, 2015
Lower Power

I am not going to be able to walk tomorrow, but it is not because I re-injured myself, it's because I murdered my legs!

I am quite surprised how today's session went. I am surprised because of my injury and because I took the Ion pre workout. When I took it last time, I did not get that jittery feeling that I usually get from yohimbine. However, I dosed it after having a meal, 1.5-2 hours earlier. Saturday's I train fasted. I think that is why I felt jittery which does not make a good combination with heavy squats. I am going to give an update my on leg later today.

Training

Back Squat 3-5 min rest

Bar x 6
95x8
135x5
165x3
185x2
205x1
225x1
245x1
265x1
275x1

I wanted to go heavier, but the last rep was a little shaky and I did not want to hurt myself. I was very happy with that since I exceeded my goal.

Roman Deadlift 60 - 90 sec rest

225x3,3,3,3,5*

This week calls for 5 sets of 3 with the last set being AMRAP. I went back to pulling from the floor with a flat back.

Leg Extensions 60 sec rest

155x6,6,6,6

Lying Leg Curl 60 sec rest

80x8
85x7,6

Good Girls 45 - 60 sec rest

170x8,8,7,7,6

Bad Girls 45 - 60 sec rest

160x8,7,7

Nutrition

Moderate Carb

Cals - 2,350
Carbs - 201g
  • Fiber - 49g
Protein - 218g
Fat - 83g
  • Sat. - 24g
  • Poly. - 9g
  • Mono. - 25g
 
Alright everyone, I did not give a calf update yesterday, but I have the appointment tomorrow, so I'll save it for tomorrow or Tuesday.

However, I do want to comment on training for the next 6 weeks. Push days, I will alternate chest/delt exercises. For example, on hypertrophy days, I will lead off with chest instead of delts and power push days, lead off with OHP then flat bench. I will also change the exercise selection on back days. On power days, I will have a horizontal pull following deadlifts instead of a vertical pull. The same will be done on hypertrophy day. Lastly, legs will probably remain the same. Exercise selection will be different for the most part on all days.
 
Jeez how have I not been subbed to this. A little late, but I'm subbed along. You're doing a kick ass job up in here Ant!
 
AntM1564 said:
Thanks man. I set goals I know I could achieve and if I can get past those, great.

What would you suggest for the maxes upcoming in 5 or 6 weeks. 5-10 pounds more?
Click to expand...

It really depends what your working weeks look like. I try to push every lift every week so depending what you end up at for 2-3 reps that's what I'd base it off of. Adding 5lb to the 1rm should be easily attainable so you might wanna push it
 
AntM1564 said:
Alright everyone, I did not give a calf update yesterday, but I have the appointment tomorrow, so I'll save it for tomorrow or Tuesday.

However, I do want to comment on training for the next 6 weeks. Push days, I will alternate chest/delt exercises. For example, on hypertrophy days, I will lead off with chest instead of delts and power push days, lead off with OHP then flat bench. I will also change the exercise selection on back days. On power days, I will have a horizontal pull following deadlifts instead of a vertical pull. The same will be done on hypertrophy day. Lastly, legs will probably remain the same. Exercise selection will be different for the most part on all days.
Click to expand...

I do exactly the same thing with the exercise rotation. Especially chest/shoulders. Seems to work perfectly.
 
July 26, 2015
Push Hypertrophy

Weight - 144.2

I go see the Orthopedic doctor tomorrow after school.

Weight was down again this week...1.2 pounds this week. I don't know why. Instead of only increasing cals by 50 on two days, I am going up by 25 cals on all days.

Training

Incline DB Press 90 sec rest

50x6,6,6,6,6,6,6,7*

This week calls for 8x6 with the last set being AMRAP.

Seated Smith Shoulder Press 60 - 90 sec rest

85x6,6,6*

This week calls for 3x6 with the last set being AMRAP.

Seated Smith Behind the Neck Shoulder Press 60 - 90 sec rest

50x10,10,11

Pec Deck 60 - 90 sec rest

95x12,11,10

Weighted Dips 60 - 90 sec rest

10x12,10,10

Cable Standing Behind the Head Extensions 45 - 60 sec rest

17.5x12
19x10,10

Nutrition

Low Carb Day

Cals - 2,125
Carbs - 79g
  • Fiber - 39g
Protein - 216g
Fat - 120g
  • Sat. - 29g
  • Poly. - 12g
  • Mono. - 41g
 
Dirty Dan said:
Jeez how have I not been subbed to this. A little late, but I'm subbed along. You're doing a kick ass job up in here Ant!
Click to expand...

Thanks brotha!

booneman77 said:
It really depends what your working weeks look like. I try to push every lift every week so depending what you end up at for 2-3 reps that's what I'd base it off of. Adding 5lb to the 1rm should be easily attainable so you might wanna push it
Click to expand...

booneman77 said:
I do exactly the same thing with the exercise rotation. Especially chest/shoulders. Seems to work perfectly.
Click to expand...

Sounds good, I will base it off those weeks.

I like how you laid it out in your template and it makes perfect sense. Otherwise, if there is no rotation, chest will get hit more than shoulders. The rotation helps keep balance.
 
AntM1564 said:
Thanks brotha!





Sounds good, I will base it off those weeks.

I like how you laid it out in your template and it makes perfect sense. Otherwise, if there is no rotation, chest will get hit more than shoulders. The rotation helps keep balance.
Click to expand...

Yep that was my thought. Both chest and shoulders have always been weak points for me so emphasizing one over the other just wouldn't be enough. Figured it was better to grow slow but balanced rather then focus solely on one
 
July 20, 2015
Pull Power

I couldn't believe how beat up my delts were today. They weren't tired, but just sore. It didn't affect me until the end of my session though.

I will give an update on my appointment tomorrow morning. I have a lot to do tonight and lost about 90 minutes because of the appointment.

Training

Deadlift 3-5 min rest

275x5,5,5,5,7*

This week was 5x5 with AMRAP last set. This is 10 pounds heavier than the last time I did 5x5.

Barbell Rows 60 - 90 sec rest

145x2,2
150x2
155x2,2,3*

This week calls for 6 sets of 2 with the last set being AMRAP.

Angled Pullups 60 - 90 sec rest

Bodyweight x 6,6,6

Don't know what to call this. It is not a complete neutral grip. These handles are angled, they are also wider than a true neutral grip. I actually find these harder than normal wide grip pullups.

Wide Grip Lat Pulldown 60 - 90 sec rest

125x6,6,6

Holy crap. These were so difficult after all the other pulling. I first went for 140 and got 2 crappy reps, 130 got me one rep, then I said F it. If I want to get quality reps, I need to lower it a little more.

Hammer Strength Machine Row 60 - 90 sec rest

180x7,7,7

This is the plate loaded machine with the regular overhand grip or hammer grip. I do hammer grip, one arm at a time. This was 90 pounds each side.

Reverse Fly 60 - 90 sec rest

110x7,7,6

Nutrition

High Carb

Cals - 2,625
Carbs - 325g
  • Fiber - 49g
Protein - 215g
Fat - 54g
  • Sat. - 15g
  • Poly. - 7g
  • Mono. - 9g
 
Turns out I do have some extra time.

I was practically in and out for my appointment today. Before I could even put the shorts on that the nurse told me to change in to, the doctor was there. He said I do/did have a grade II strain. He said it looks really good and my movement is really good for about 4.5 weeks out. He thinks the tightness and minor swelling in the ankle is due to the hematoma and not the achilles. He said if it was the inner head of the gastro, then he would be concerned about the achilles. Also, my ankle strength was really good when he performed some standard tests.

He said I do not need to use compression on the calf or the ankle anymore. I can do ice/heat contrasts on the ankle to get the blood out of the pool there is. He said to keep doing my stretching and band stretching. He even suggested body weight calf exercises. He said the chance of me re-injuring it is very slim with the condition it is in now. He also stated that doing seated calf work will be less vulnerable to the gastro, which I already knew. I think what I will do after my leg day tomorrow is 3 super light sets of seated calves. Probably only put a 10 pound plate on the machine and see how it goes.

I told him I was sorry for wasting his time. He basically said it just sounded like I needed some reassurance, which is true.

Also, I can contract the muscle about 80-90 percent. It is still not as defined as my healthy calf, but that may be due to some swelling still or just some muscle loss.
 
AntM1564 said:
Turns out I do have some extra time.

I was practically in and out for my appointment today. Before I could even put the shorts on that the nurse told me to change in to, the doctor was there. He said I do/did have a grade II strain. He said it looks really good and my movement is really good for about 4.5 weeks out. He thinks the tightness and minor swelling in the ankle is due to the hematoma and not the achilles. He said if it was the inner head of the gastro, then he would be concerned about the achilles. Also, my ankle strength was really good when he performed some standard tests.

He said I do not need to use compression on the calf or the ankle anymore. I can do ice/heat contrasts on the ankle to get the blood out of the pool there is. He said to keep doing my stretching and band stretching. He even suggested body weight calf exercises. He said the chance of me re-injuring it is very slim with the condition it is in now. He also stated that doing seated calf work will be less vulnerable to the gastro, which I already knew. I think what I will do after my leg day tomorrow is 3 super light sets of seated calves. Probably only put a 10 pound plate on the machine and see how it goes.

I told him I was sorry for wasting his time. He basically said it just sounded like I needed some reassurance, which is true.

Also, I can contract the muscle about 80-90 percent. It is still not as defined as my healthy calf, but that may be due to some swelling still or just some muscle loss.
Click to expand...

Good news man. Glad it's coming along better than initially thought.
 
July 28, 2015
Legs Hypertrophy

Two kids today were found with pot on them. Apparently, one of the teachers smelt it on one of them and that kid snitched on the other lol. This was on state property too.

Good training session today. I did 3 sets of seated calf raises with a 10 pound plate on each side. The only time I felt tightness was in my claf when I tried to fully contract the muscle.

My right shoulder is a little weak. I don't know if it is the rotator cuff or just some DOMS from Sunday. I never get shoulder DOMS so it may be weakness from that. It doesn't hurt, no clicking, I can raise my arm above my head and have full movement. When I tried to do a band exercise for my rotator cuffs today though, I noticed the right side was shaky. I will keep an eye on it, ice it tonight and when I can tomorrow, just to be on the safe side. I may just go lighter than normal on Thursday's heavy push day.

Training.

Leg Press 60 - 90 sec rest

315x6,6,6,6,6,6,6,7*

This week called for 8 sets of 6 with the last set being AMRAP.

V Squat 60 - 90 sec rest

180x6,6,7*

This week called for 3 sets of 6 with the last set being AMRAP.

Seated Hamstring Curl 60 - 90 sec rest

110x12
115x10,10,10

Leg Extensions 60 - 90 sec rest

110x12,
115x10,10,10

Good Girls 45 - 60 sec rest

135x12
140x10,10,10

Walking Barbell Lunges 60 - 90 sec rest

60x13,13,13

Reps for each leg

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 48g
Protein - 216g
Fat - 82g
  • Sat. - 23g
  • Poly. - 10g
  • Mono. - 18g
 
July 29, 2015
Off Day

Shoulder is feeling a little better today. I think I will throw some KT Tape on in the morning and see how tomorrow goes.

Nutrition

Low Carb

Cals - 2,125
Carbs - 79g
  • Fiber - 42g
Protein - 216g
Fat - 117g
  • Sat. - 36g
  • Poly. - 7g
  • Mono. - 27g
 
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