AntM's Lean Bulk and Everything Else This Summer Log

July 23, 2015
Push Power

Shoulder update. There is no pain, but my rear delt seems to get tired/fatigued easier than normal. I do not think it is a strain of any type since there is no pain or discomfort. Range or motion is the same. The only thing I can think of is working on Sunday. I work in the bakery at BJ's and had to move a bunch of heavy metal baking sheets. Instead of moving them just 2 or 3 at a time, I would stack 8-10 and lift them slightly above my head and make my way down on the racks. Then, I had a push day after that where I used a lot of free weights, then my heavy pull day on Monday.

It did not really give me an issue today. On bench, I had to go lighter than I wanted to, but that could have been because I was fatigued in general. I did OHP before bench today. I did not notice any significant imbalance when lifting, IE my good side being more powerful than my weaker side.

Th only thing I couldn't do was incline DB presses. When I kicked the weight up, I couldn't get the dumbbell on the bad side in place, but I think that had more to do with my mind more than anything.

Training

OHP 3-5 min rest

105x5,5,5,5,6*

This week was 5x5 with the last set being AMRAP.

Flat Bench 2-3 rest

165x2
145x2,2,2,2,4*

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

Seated Machine Shoulder Press 60 - 90 sec rest

160x8
170x6,6

Incline Hammer Strength Press 60 - 90 sec rest

130x8,7,7

Smith Close Grip Bench Press 60-90 sec rest

100x6,6,6

V Bar Cable Pressdown 45 - 60 sec rest

45.5x8,7,6

Nutrition

High Carb

Cals - 2,600
Carbs - 325g
  • Fiber - 48g
Protein - 215g
Fat - 54g
  • Sat. - 14g
  • Poly. - 7g
  • Mono. - 10g
 
July 31, 2015
Pull Hypertrophy

Training

T Bar Rows 60 - 90 second rest

115x6,6,6,6,6,6,6,7*

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

Pullups 60 - 90 sec rest

5x6,6,7*

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

Underhand Machine Row 60 - 90 sec rest

115x11,10,10

V Bar Pulldown 60 - 90 sec rest

107.5x10,10,10

Wide Grip Pulldowns 60 - 90 sec rest

85x10,10,10

Reverse Pec Deck 60 - 90 sec rest

85x11,11,10

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 47g
Protein - 216g
Fat - 81g
  • Sat. - 23g
  • Poly. - 10g
  • Mono. - 18g
 
August 1,, 2015
Lower Power

Happy August!

Today's session was very tough. My legs were still sore from Tuesday's leg day. I swear as the reps got harder, I could picture my muscle fibers and what they must of looked like. I don't know if this is true or not, but I feel like the leaner one is, the more that person "feels" everything working.

Despite my legs being sore, I was able to go heavier than my last 5x5 and I am lighter, weight wise, as well. I did 3 sets of 10 of seated calves again. This time, I felt like I could contract the muscle even better and did not feel any discomfort in doing so, which I felt on Tuesday.

Thursday was 5 weeks. I think this week I will do two exercises for calves and go a little heavier. I will do seated and this machine that forces your body at an angle, almost like doing calf raises on a leg press. I will then work in standing calf raises next week.

A little update on my physique; I'm looking really, really lean. I kinda have abs coming in, serratus is and I have a vein running from my adonis belt up to my lat. Pretty cool. Maybe I will take a picture for you all.

Training

Back Squat 3-5 min rest

225x5,5,5,5,6*

This week was 5x5 with the last set being AMRAP.

Roman Deadlift 60 - 90 sec rest

245x2,2,2,2,2,4*

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

Leg Extensions 60 sec rest

155x7,7,6,6

Lying Leg Curl 60 sec rest

90x8
95x7,6

Good Girls 45 - 60 sec rest

175x8,8,7,6,6

Bad Girls 45 - 60 sec rest

165x7,6,6

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 48g
Protein - 215g
Fat - 84g
  • Sat. - 25g
  • Poly. - 9g
  • Mono. - 25g
 
Totally hear what you're saying about "seeing" and feeling the muscle more when you're leaner. I was actually thinking the same thing doing lateral raises today. I never even wear sleeveless shirts until I'm pretty lean but when I do I can really focus on form and contraction.
 
booneman77 said:
Totally hear what you're saying about "seeing" and feeling the muscle more when you're leaner. I was actually thinking the same thing doing lateral raises today. I never even wear sleeveless shirts until I'm pretty lean but when I do I can really focus on form and contraction.
Click to expand...

I always wear long sleeves, but once I am straining, I can picture each individual muscle fiber, almost like a string being pulled tightly.
 
August 2, 2015
Push Hypertrophy

Weight - 146.4

Up 2.2 pounds from last week. I did increase my cals by 175 cals for the week, but that would not cause that spike. I did have more cars this week and did not use the bathroom as much as I normally would. I'm not stressed about it though, I'm still lighter than I was 2 months ago, which is not my goal. I'm not going to increase cals this week and see what happens.

As far as my shoulder goes, it is feeling better each day. Surprisingly, I was able to do DB presses today for chest. I just noticed that my shoulder feels a little weaker. There is no pain, just some general weakness. I was also to go heavier or increase the reps on everything despite the weakness, which makes me think it is not a big issue.

It's going to feel nice being able to sleep in tomorrow since summer school ended on Friday. I usually wake up at 6:10, I'll probably wake up at 6:30, but hope I can sleep a little more!

Training

Incline DB Press 90 sec rest

50x10,10,10*

This week calls for 3x10 with the last set being AMRAP.

Seated Smith Shoulder Press 60 - 90 sec rest

60x12,12,12*

This week calls for 3x12 with the last set being AMRAP.

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

55x10,10,10

Pec Deck 60 - 90 sec rest

100x10,10,10

Weighted Dips 60 - 90 sec rest

12/5x10,10,10

Cable Standing Behind the Head Extensions 45 - 60 sec rest

19x12
20.5x10,10

Nutrition

Low Carb Day

Cals - 2,125
Carbs - 78g
  • Fiber - 37g
Protein - 219g
Fat - 115g
  • Sat. - 29g
  • Poly. - 11g
  • Mono. - 38g
 
Did you pinpoint why the rear delts were feeling off? Glad they're improving, nonetheless.

Also agree about feeling he muscles differently when leaner. Unfortunately, but fortunately (I guess), I'm on my heavier end now. :)
 
RegisterJr said:
Did you pinpoint why the rear delts were feeling off? Glad they're improving, nonetheless.

Also agree about feeling he muscles differently when leaner. Unfortunately, but fortunately (I guess), I'm on my heavier end now. :)
Click to expand...

The only thing I can think of for the delt weakness is moving heavy trays at work last week and then doing all the pressing I did. I think when the program calls for 6 or more sets of incline db press, I am going to split it between incline and flat or incline and a hammer strength machine.
 
AntM1564 said:
The only thing I can think of for the delt weakness is moving heavy trays at work last week and then doing all the pressing I did. I think when the program calls for 6 or more sets of incline db press, I am going to split it between incline and flat or incline and a hammer strength machine.
Click to expand...

I've had a myriad of shoulder tweaks over the years too. Actually dealing with one right now. I usually just completely eliminate any exercise that bugs it for a few weeks and just start doing only things that stimulate the same muscle without causing pain.

For instance right now I get some pain when I do ohp db or bb so I'm just doubling up my sets of lateral raises. Seems to be enough to to keep progress going but also alleviate enough stress to allow the injury to slowly heal
 
booneman77 said:
I've had a myriad of shoulder tweaks over the years too. Actually dealing with one right now. I usually just completely eliminate any exercise that bugs it for a few weeks and just start doing only things that stimulate the same muscle without causing pain.

For instance right now I get some pain when I do ohp db or bb so I'm just doubling up my sets of lateral raises. Seems to be enough to to keep progress going but also alleviate enough stress to allow the injury to slowly heal
Click to expand...

If I feel pain, I won't do an exercise, but it just feels fatigued/a little less stable right now. But it is getting better slowly.
 
August 3, 2015
Pull Power

Shoulder felt good today. The only time it felt tired was at the end of the workout, after doing reverse pec deck. However, I did band pull aparts right after and that is when the fatigue set in. Curious to see how it is on Thursday.

I slept in a little today...a whole 5 minutes longer lol. Even though I did not have an alarm set, I always wake up around the same time. I'm a creature of habit. I have an interview today with an agency called the Fairfield Teaching Agency, it was referenced by a teacher I know. In a nutshell, the set you up with a teaching job, if one is available. If I am to accept that job, I would pay them 7.5% of my first year's salary, which I could live with. The schools will usually help a little as well. I will post later how that went. Tomorrow, I have an interview with a school system to potentially sub in their system. It is Bridgeport, which is a dangerous city. Depending what the pay is, I may or may not go with that.

As far as training goes, I was VERY intense today. I was able to go 10 pounds heavier on my deadlifts that the last time I did a 6x4 and it felt easy. I had a very confident attitude. Boy did I miss doing deadlifts in a fasted state!

Training

Deadlift 3-5 min rest

295x4,4,4,4,4,5*

This week was 6x4 with AMRAP last set.

Barbell Rows 60 - 90 sec rest

135x5,5,5,5,7*

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

Angled Pullups 60 - 90 sec rest

Bodyweight x 7,6,6

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

120x7,6,6

Hammer Strength Machine Row 60 - 90 sec rest

200x6,6,6

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

110x8,7,7

Nutrition

High Carb

Cals - 2,625
Carbs - 325g
  • Fiber - 48g
Protein - 219g
Fat - 54g
  • Sat. - 14g
  • Poly. - 6g
  • Mono. - 7g
 
strong workouts been going on inhere ant, haven't been posting as much as id like, but been lurking. Sounds like youre good for a deload week with all these little aches and pains! When I start accumulating them I always deload for a week, the following week is 100x better then!
 
iThrow said:
strong workouts been going on inhere ant, haven't been posting as much as id like, but been lurking. Sounds like youre good for a deload week with all these little aches and pains! When I start accumulating them I always deload for a week, the following week is 100x better then!
Click to expand...

Deload is scheduled in three weeks, I will go a little lighter than normal I think.
 
Got back from the interview. It was more or less a way for the guy to get to know me, where I would want or be willing to teach, and just let me know how it works. He has two openings right now and is going to send my information over to the principals. We'll see what happens.
 
AntM Reviews Core Nutritionals Core Fury Extreme

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Mixability - Perfect. 10/10

Profile - For me, I like it. I am naturally stim tolerant and only need one scoop, even after a long work day. I get enough CM, TMG, Agmatine, and Creaine with the single scoop. However, I do not think most people would be able to go with one scoop, they would need less. With that said, some of the ingredients would be under dosed. The formula is not very flexible. It suits stim junkies well, but those that are not, will need to buy some bulk ingredients. It is not a prop blend, which I absolutely love.9/10

Energy - Pretty good. I was ready to go and I did not crash after..9/10

Pump - Pretty good overall. Nothing amazing, but the formula is more geared towards stims, not pump. 8/10

Focus - Good, but not great 8/10

Taste - This was the Strawberry Coolada flavor. To be honest, it is probably one of the worst tasting supplements I have ever had. The taste overall is chemical like which is odd due to there being minimal flavoring or anything of the sort. It might be some of the ingredients just don't taste well and need those sweeteners. It also leaves a horrid after taste that is difficult to get rid of unless you brush your teeth after. 1/10

Overall - All in all, it is a solid profile and delivers as promised. This product is geared towards those that like a high stim product and would not be friendly if you're not since some ingredients would be under dosed at less than a full scoop, but at a full scoop, there might be too much caffeine. The price is expensive, about $1.50 a serving, but if you look at the profile, you see why; the price is justified. What is not justified is the flavor, it is absolutely horrid and one of the worst tasting things I have every tasted. Between the price and the taste, I would say look elsewhere for a high stim product. I can usually see past taste, but cannot when it is that bad. 6/10
 
AntM Reviews Dymatize MPS

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This is an amino product that contains whey protein isolate, bcaa, hica, and kic. I had the fruit punch flavor. The taste was exactly like the Hawaiian Punch juice. It is a touch too sweet for me, but if you enjoy a sweet drink you would love this, no question. My only complaint, besides the sweetness, is the foaming. There are no clumps after shaking, but there is foam for days. So much water needs to be added over and over again to get all the foam out. If you're looking for an aimno acid product that is just a little more than that, I would give this a shot. I have noticed, when taken pre workout in fasted state, that my recovery time between sets to be improved.
 
AntM Reviews Detour Simple Bars

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I received a sample pack of all three flavors of the simple bars. The simple bars are made with all "clean" ingredients. As much as I hate that phrase, it is a good marketing phrase. Anyway, here is a quick write up:

"Your body will love Detour Simple’s wholesome whey protein and healthy fiber and it will thank you for skipping the artificial ingredients, gluten, GMOs, sugar alcohols, and trans fats. But what makes this choice so Simple is the unbeatable flavor of real ingredients covered in a delicious chocolate coating and a rich caramel layer, topped off with either dry roasted peanuts or chocolate chips."

So what do the macros look like for a clean bar? It depends on the flavor, but they are all very similar. I had the caramel peanut. For this bar, a 60 gram bar provides:

230 cals
8 grams of fat - 3 grams saturated
24 grams of carbs - 6 grams of fiber and 4 grams of sugar
20 grams of protein (not from soy)

These do not have the consistency or texture of a Quest or Victory Bar. These have the consistency of a candy bar. Speaking of which, keep them in the fridge during the summer. They do not melt if kept in a cabinet, but they can get a touch runny.

So what about the taste. How does this protein bar with only 4 grams of sugar taste?

I think that the caramel peanut needs to be tested. It honestly tasted just like a Twix bar, just less chewy, maybe because I had it out for a little. I think the caramel got a little runny. Think of a Twix with some peanuts on the top. It did not have that crunch a Twix bar has though. I love how there was too dense of a chocolate coating since I'm not a big fan of chocolate. One thing I wish was different was the amount of peanuts. You can see a few in the picture I took, but one would think by looking at the picture on the label, there would be a ton. I also wish there was more of a crunch factor, that could probably be established with more peanuts. That is my only complaint. I cannot wait to try the other two flavors and review those.

The price is on point with other bars out there, about $25 for 12 bars.

Considering everything overall, this particular bar is a 9/10.
 
I sampled the same one today.

You summed it up perfectly. I agree it could use a little more crunch, but I was pleasantly surprised with it.
 
cubsfan815 said:
I sampled the same one today.

You summed it up perfectly. I agree it could use a little more crunch, but I was pleasantly surprised with it.
Click to expand...

When eating most treats, I like layers. I hate a one tone sweet. When there are different textures, treats are amazing!
 
August 4, 2015
Legs Hypertrophy

Got back from the interview for a substitute position in a bad district. They start at $90 a day. Not terrible, but not great. I have until the first of September to figure out if I want to do it or not. Another district contacted me about substituting, the drive is a little further, but it is a nice district and pay may be better. Even if it isn't, getting my foot in the door in that district would be better long term.

My neck is a little sore/stiff after today's session. When doing the V Squats, I think I had my head cranked backed a little. It should be lose in a day or two.

The training session went very well. Went heavier on seated calf raises today while contracting harder and longer. I used a 10 pound plate on each side last week, today was a 25 on each side for 3 sets.

Training.

Leg Press 60 - 90 sec rest

295x10,10,11*

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

V Squat 60 - 90 sec rest

160x12,12,13*

This week called for 3 sets of 12 with the last set being AMRAP.

Seated Hamstring Curl 60 - 90 sec rest

115x11,10,10,10

Leg Extensions 60 - 90 sec rest

115x12,10,10,10

Good Girls 45 - 60 sec rest

140x12
145x11,11,10

Walking Barbell Lunges 60 - 90 sec rest

80x12,11,10

Reps for each leg

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 47g
Protein - 218g
Fat - 84g
  • Sat. - 20g
  • Poly. - 10g
  • Mono. - 31g
 
AntM Reviews Ergogenix Ergoblast

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This is just a taste taste since I have rated the product earlier in this thread. The flavor I am reviewing now is the Strawberry Kiwi flavor. There is a very nice balance between the two flavors. Neither one over powers the other which is quite nice since I enjoy both fruits. There is a slight sweetness to it at the end, but nothing over whelming. It is more refreshing than anything else.
 
August 5, 2015
Off Day

Nutrition

Low Carb

Cals - 2,125
Carbs - 76g
  • Fiber - 39g
Protein - 218g
Fat - 117g
  • Sat. - 31g
  • Poly. - 9g
  • Mono. - 37g
 
August 6, 2015
Push Power

Shoulder felt fine during the training session. A lot more stable than last week. I think I just tweaked it a little, but it's fine now. I decided to go with incline barbell presses over incline dumbbell. I made that choice because I already do incline db work on hypertrophy days and I think babrells are just better for overall strength.

When I got home, I had to have a quick meal, eat, and meet for the substitute position. This district is better and safer than the previous one, but pays $16 a day less. It is a little of a further drive, but the scheduling is a lot better.

However, when I got home, I saw an email to set up a time to interview next Thursday for a real full time teaching position! It would be through the technical high school system, where I did my student teaching, long term subbing, and summer school. I'm nervous and hope I get the position. It would start at $51,000/year, state benefits, and they will pay for my masters. It would be at a school that is a 35-40 minute drive and there is always traffic, which sucks. If and when I come to that road, I will address that then.

Training

OHP 3-5 min rest

110x4,4,4,4,4,5*

This week was 6x4 with the last set being AMRAP.

Flat Bench 2-3 rest

135x5,5,5,5,6*

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

Seated Machine Shoulder Press 60 - 90 sec rest

170x6,6,6

Incline Bench 60 - 90 sec rest

105 or 115x6,6,6

Close Grip Bench Press 60-90 sec rest

105x8,7
110x6

V Bar Cable Pressdown 45 - 60 sec rest

47.5x8
49x6,6

Nutrition

High Carb

Cals - 2,625
Carbs - 325g
  • Fiber - 48g
Protein - 219g
Fat - 51g
  • Sat. - 15g
  • Poly. - 8g
  • Mono. - 7g
 
August 7, 2015
Pull Hypertrophy

Muscle seem a lot fuller when I wake up. I'm not used to it!

Training

T Bar Rows 60 - 90 second rest

100x10,10,10*

This week calls for 3x10 with the last set being AMRAP.

Pullups 60 - 90 sec rest

Bodyweight x 9,7,7,7,6

This week calls for 3 sets of 12 with the last set being AMRAP. I knew I wouldn't get 3x12, but it is a total of 36 reps. My goal was to get at least 36 reps.

Underhand Machine Row 60 - 90 sec rest

115x11,11,10

V Bar Pulldown 60 - 90 sec rest

107.5x11,10,10

Reverse Grip Pulldowns 60 - 90 sec rest

85x10,10,10

Facepulls 60 - 90 sec rest

17.5x10,10,10

Think I'll be doing this for rear delts to change it up.

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 48g
Protein - 218g
Fat - 85g
  • Sat. - 20g
  • Poly. - 11g
  • Mono. - 34g
 
August 8,, 2015
Lower Power

Epic workout today. First time in a long time my legs were shaking post workout. I also decided to go "heavy" on calves today. Reason being I can keep doing higher reps, but I also need to help build strength back up.

Going to begin writing the lesson plan for my interview on Thursday. It is a tough task. Writing lessons isn't that hard, but one it's for an interview, two, I have to use their template which I'm not used to, and three, it is a mini lesson. Only 15 minutes is allowed. I am expected to do an opening, the mini lesson, and a closure. Da Fuk!

Training

Back Squat 3-5 min rest

235x4,4,4,4,4,5*

This week was 6x4 with the last set being AMRAP.

Roman Deadlift 60 - 90 sec rest

230x5,5,5,5,5*

This week calls for 6 sets of 2 with the last set being AMRAP. Could have tried for a sixth, but it would have been complete failure.

Leg Extensions 60 - 90 sec rest

155x8,8,7,7

Lying Leg Curl 60 - 90 sec rest

100x7,6,6

Good Girls 45 - 60 sec rest

180x8,8,6,6,6

Seated Calf 45 - 60 sec rest

90x8,7,7

Slow, controlled, and 3 second pause at the top.

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 49g
Protein - 217g
Fat - 82g
  • Sat. - 23g
  • Poly. - 8g
  • Mono. - 23g
 
August 9, 2015
Push Hypertrophy

Weight - 145.2

Down 1.2 pounds this week, but that might be a little misleading. I was sick to my stomach for the majority of yesterday. There was a 8-10 hour period where I was going to the bathroom at least 3 times an hour. It has seemed to calm down today, but is still slightly present. Probably just a little 48 hour bug. Regardless, I am going to up my calories on higher carb days this week.

My workout today wasn't the greatest, but wasn't that bad either. Shoulder was a little unstable during db presses. I think I am going to switch to barbell for a while. My endurance was not there and I seemed to be short of breath once I hit the 6-8 rep mark. I don't know if it was due to the yohimbine in the pre workout I took or me just being dehydrated after using the bathroom so much. My body was achy, not as much as yesterday, probably due to all the water loss.

Training

Incline DB Press / Incline Hammerstrength 90 sec rest

55x8,8,8
100x8,8,9*

This week calls for 6x8 with the last set being AMRAP. Like I mentioned last week, instead of doing 6+ sets of dumbbell presses, I am going to split this with a machine.

Seated Smith Shoulder Press 60 - 90 sec rest

65x10,10,10*

This week calls for 3x10 with the last set being AMRAP.

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

55x11,10,10

Pec Deck 60 - 90 sec rest

100x11,10,10

Weighted Dips 60 - 90 sec rest

12.5x11,10,11

Cable Standing Behind the Head Extensions 45 - 60 sec rest

17.5x12,11,11

Nutrition

Low Carb Day

Cals - 2,125
Carbs - 79g
  • Fiber - 37g
Protein - 216g
Fat - 116g
  • Sat. - 29g
  • Poly. - 11g
  • Mono. - 38g
 
AntM Reviews Scivation Psycho

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Mixability - Perfect. 10/10

Profile - This is a prop blend, so if you know me by my reviews, you know I hate prop blends. Two ingredients I wish were disclosed, dose wise, are caffeine and creatine Psycho discloses the caffeine amount, 100 mg per scoop. however, the user does not know how much creatine per scoop. A two scoops, it looks like there is enough creatine, but who knows. Other than that, the ingredients are top notch.8/10

Energy - Very good and clean with no crash after. I have only used 2 scoops fasted. It provides me with just enough energy. I would need to go to 3 scoops after a ong day though..9/10

Pump - Nada, however, this product is more geared towards energy and focus. 6/10

Focus - Good, but not great 8/10

Taste - This was the Apply Asylum flavor. Initially, you taste the apple and then after are hit with a lot of tartness. At least in my opinion. The apple is very good, but the tartness is a little overwhelming. 8/10

Overall - All in all, I would suggest this product since it can be used at 1, 2, or 3 scoops. Due to the low caffeine content, it is geared towards your person who gets energy off a little bit of caffeine.but also affects your stim junkie. The flavor is good, but the tartness kills it for me. I like some tart, but it is slightly over-tart. Do not expect an extra pump, do do expect some good energy and focus. 8/10
 
AntM Reviews Detour Simple Bars

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Look earlier in the thread for a comprehensive overview, this will simple be a taste test.

This was the Salted Caramel Cookie Dough flavor. There was not much of a caramel flavor, but the caramel layer was very thin, almost non existent. In the picture I took, you can see some of the caramel, but that was pretty much the only spot where it was. The cookie dough flavor was noticeable, but it was an odd cookie dough taste, not bad, but different. Maybe due to the salted part. You can see a chocolate chip in my picture, but there weren't too many. Overall, the taste wasn't bad, but it wasn't mind blowing either. I have one more flavor to sample, which I will be doing tomorrow. Right now, I would say the Caramel Peanut is in the lead.
 
August 10, 2015
Pull Power

My goal today is to finish this lesson plan for my interview. That way I can go make copies at my other job tomorrow. Why waste my printer ink :D

Deadlifts were 5 pounds heavier than the last time I did a 7x3. I was surprised how smooth it went. My hamstrings were very, very sore. Leg day is going to be challenging tomorrow unless I get some epic recovery going on today.

Training

Deadlift 3-5 min rest

310x3,3,3,3,3,3,4*

This week was 7x3 with AMRAP last set.

Barbell Rows 60 - 90 sec rest

145x5x5x6*

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

Angled Pullups 60 - 90 sec rest

Bodyweight x 7,7,6

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

120x7,7,6

Hammer Strength Machine Row 60 - 90 sec rest

200x7,7,6

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.

Facepull 60 - 90 sec rest

22.5x7,7,7

Nutrition

High Carb

Cals - 2,650
Carbs - 325g
  • Fiber - 48g
Protein - 217g
Fat - 54g
  • Sat. - 14g
  • Poly. - 5g
  • Mono. - 11g
 
Very nice... adding 5lb and with ease each cycle is definitely good progress. I did pretty much the same with each cycle I ran bumping 5-10lb on almost every rep lift and sometimes more on 1rm
 
booneman77 said:
Very nice... adding 5lb and with ease each cycle is definitely good progress. I did pretty much the same with each cycle I ran bumping 5-10lb on almost every rep lift and sometimes more on 1rm
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That is what I'm hoping for on the 1 rep max. Last deload, I screwed up and trained with the same weights for all my lifts, minus the first (bench, squat, deadlift) I am going to treat the whole week and every lift like a deload, like you suggested and hopefully it works out better this time around!
 
AntM1564 said:
That is what I'm hoping for on the 1 rep max. Last deload, I screwed up and trained with the same weights for all my lifts, minus the first (bench, squat, deadlift) I am going to treat the whole week and every lift like a deload, like you suggested and hopefully it works out better this time around!
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That should be a big help. The deload is meant to truly give your muscles a solid break, while still providing enough stimulation to keep them "needing" the gains you've made.
 
AntM Reviews Detour Simple Bars

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Look earlier in the thread for a comprehensive overview, this will simple be a taste test.

This was the Chocolate Chip Caramel flavor. There were plenty of chocolate chips on the top of the bar. The caramel layer was very thin, almost non-existent. Despite that, there was a very good balance of flavors between the caramel and the chocolate. I appreciated that since I am not a big fan of chocolate. The outside chocolate layer, at the bottom, was a little thicker than the other bars. This bar seemed to have a little more chew to it. I would rank this second out of the three flavors I had, very good overall and would suggest it.
 
AntM Reviews MAN Sports ISO Amino

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I've had the Sourbatch flavor before which I really enjoyed. This was the Tigers Blood flavor. I cannot put my finger on what it tasted like exactly. All I know is it was not a pleasant taste. The foaming you see is just due to the leucine, but goes away fairly quickly. I would not suggest this flavor.
 
How sweet is the sour patch flavor. Been interested but haven't pulled the trigger yet
 
August 11, 2015
Legs Hypertrophy

Got an awesome email today. I was asked to interview for the tech school were I did my student teaching, which is a 15 minute drive for me. I am still going to interview Thursday for the school further away for the experience, but I was so pumped when I saw the email. Interview will be next Tuesday, 8 days before the start of school. I am going to start making the lesson plan today for that interview.

Training session was good today. Legs were sore, but not nearly as much as yesterday.

I went with two exercises, 6 sets of calves, as the program calls for. I did standing calf raises first. A little nervous since it uses more of the gastro muscle, which I tore about 7 weeks ago, but it felt good

Training.

Leg Press 60 - 90 sec rest

300x8,8,8,8,8,9*

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

V Squat 60 - 90 sec rest

180x10,10,11*

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

Seated Hamstring Curl 60 - 90 sec rest

115x12
120x10,10

Leg Extensions 60 - 90 sec rest

120x12,10,10

Walking Barbell Lunges 60 - 90 sec rest

80x12,13,12

Reps for each leg. Rested close to the 90 second mark. I am going to stick with this weight next week, but rest shorter instead of increasing the weight.

Standing Calf Raises 45 - 60 sec rest

150x10,10,10

Seated Calf Raises 45 - 60 sec rest

90x10,10,10

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 48g
Protein - 217g
Fat - 87g
  • Sat. - 20g
  • Poly. - 10g
  • Mono. - 33g
 
August 12, 2015
Off Day

Went to the hospital today to do all my my work up stuff for my biopsy next week. Doesn't the hospital know I'm trying to bulk, I must have walked 2 miles, if not a little more. Now, I am prepping for my interview mini lesson tomorrow and relaxing since I am hooked up to a Holter monitor. May do some foam rolling and mobility work later since I couldn't do it this morning. However, I don't want to get sweaty since I can't shower before the interview tomorrow.

Nutrition

Low Carb

Cals - 2,125
Carbs - 78g
  • Fiber - 37g
Protein - 216g
Fat - 114g
  • Sat. - 30g
  • Poly. - 11g
  • Mono. - 41g
 
Just got back from the interview for the school further away. For it being my first teaching interview, it wasn't all that bad. The writing prompt I think I aced. My mini lesson had no closure, I ran out of time. That sucks, but it's not like it just ended. I saw time was winding down so I wrapped it up, but without a real closure. The speaking portion wasn't that bad. I wish I was more refined and polished with my speaking. I had a lot of "ums" in there, but it was timed and I had a list of things to talk about. I was trying to get through them all, which I did.

The interview on Tuesday is exactly the same. The writing prompt and interview questions may be different. At least I know what I can expect there. The lesson is different, I am done with that. I will have to keep it really short and run through it over the weekend. I viewed today as a practice for Tuesday since that is the school I want. The schools are the same district, but the school on Tuesday is a closer location.
 
August 13, 2015
Push Power

Couldn't train fasted today, had to use my eating schedule for when I was teaching. I felt bloated at the beginning of my workout, but I guess 200g of broccoli pre workout could do that to a person.

I had an awesome session today. I was surprised how strong I was and how easy OHP was. I went 5 pounds heavier than last week. However, last week I was resting upwards of my max rest time and used a belt.

The tweak I made to my OHP was paused reps. I paused at the bottom. By doing that, I think I was able to brace my core better than going rep after rep and I think I could make sure my elbows were under my wrist for each rep. I also went at the 3-3.5 minute mark for all sets, minus the last one, that was a 4 minute rest set.

All in all, no belt, shorter rest periods, heavier weight, body weight decrease, and the lift felt better.

Training

OHP 3-5 min rest

115x3,3,3,3,3,3,4*

This week was 7x3 with the last set being AMRAP.

Flat Bench 2-3 rest

145x5,5,6*

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

Seated Machine Shoulder Press 60 - 90 sec rest

170x7,6,6

Incline Bench 60 - 90 sec rest

115x8,7,6

Close Grip Bench Press 60-90 sec rest

110x8
115x7,7

V Bar Cable Pressdown 45 - 60 sec rest

50x8,6,6

Nutrition

High Carb

Cals - 2,650
Carbs - 325g
  • Fiber - 47g
Protein - 217g
Fat - 52g
  • Sat. - 10g
  • Poly. - 3g
  • Mono. - 8g
 
AntM Reviews ANS N-Pro

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I was sent Dilate, their non stim pre workout and received two samples of their new protein powder. I am not one for shakes, but since I was given two sample packs, I thought I would do one shake since most people consume their protein powder in that fashion. I used 8 ounces of almond milk. It mixes thick, not the thickest, but still on the thicker side. More than 8 ounces of liquid is needed or there will be some powder that sticks to the side. Not an issue, just a heads up.

This was the milk chocolate decadence flavor. In my opinion, the name fits the flavor perfectly. It has a richer taste than your traditional milk chocolate, but not as rich as a fudge. It is somewhere in the middle. I am not a fan of chocolate. It needs to be absolutely amazing for me to truly enjoy it. With that said, nothing stood out about it to me. However, like I noted, I am not a fan of chocolate. I believe chocolate fans would love this flavor.

The profile on this is great. It is a protein blend, so it has your quick and slow digesting proteins like some of the popular brands out there. It offers 26 grams of protein per scoop and no added fillers. It is easy for anyone to fit this protein into their macros.

All in all, this flavor is not for me. However, I would recommend the product for anyone looking for a protein blend. Once this powder hits more retailers, I will give the other flavors a shot.
 
AntM Reviews Champion Nutrition Pure Whey

No picture. I had this post workout today in some yogurt and was too hungry which forced me to forget about the picture. It was just one single serving packet. The protein content per scoop is 22 grams. Not bad by any means, but there are some better options out there. It also has 5 grams of carbs which is a little on the higher side. The carb to protein ratio is not the best, but the flavor was!

I had the Banana Cream Pie flavor. I can honestly say it was the best banana protein I have had in a LONG time. It was very rich and creamy. It had no artificial taste to it, which is not always the case for banana flavored protein powders. I would say nothing compares to this for banana. It is a nice natural flavor. When I mixed some blueberries in with it, I was in heaven. I can only imagine how awesome it would taste when mixed with a good chocolate based powder.
 
AntM1564 said:
AntM Reviews Champion Nutrition Pure Whey

No picture. I had this post workout today in some yogurt and was too hungry which forced me to forget about the picture. It was just one single serving packet. The protein content per scoop is 22 grams. Not bad by any means, but there are some better options out there. It also has 5 grams of carbs which is a little on the higher side. The carb to protein ratio is not the best, but the flavor was!

I had the Banana Cream Pie flavor. I can honestly say it was the best banana protein I have had in a LONG time. It was very rich and creamy. It had no artificial taste to it, which is not always the case for banana flavored protein powders. I would say nothing compares to this for banana. It is a nice natural flavor. When I mixed some blueberries in with it, I was in heaven. I can only imagine how awesome it would taste when mixed with a good chocolate based powder.
Click to expand...

Have you tried the oxyelite banana? Curious how it compares as that is my no1 banana by far.
 
August 14, 2015
Pull Hypertrophy

Great session today, lats were way more pumped than normal.

Training

T Bar Rows 60 - 90 second rest

105x8,8,8,8,8,9*

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

Pullups 60 - 90 sec rest

Bodyweight x 10,8,7,6

This week calls for 3 sets of 10 with the last set being AMRAP. I knew I wouldn't get 3x10, but it is a total of 31 reps. My goal was to get at least 30 reps.

Underhand Machine Row 60 - 90 sec rest

115x12
120x10,10

V Bar Pulldown 60 - 90 sec rest

107.5x12,10,10

Lat Pulldowns 60 - 90 sec rest

85x11,10,10

Facepulls 60 - 90 sec rest

17.5x12
19x10,10

Think I'll be doing this for rear delts to change it up.

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 47g
Protein - 217g
Fat - 84g
  • Sat. - 22g
  • Poly. - 10g
  • Mono. - 30g
 
August 15, 2015
Lower Power

Another epic heavy leg day today. I went exactly with the program this session and plan on doing so in the future since my calf is fully healed. After the squats, my legs were so tired. My rest periods were around the 3-3.5 minute mark for all sets minus the last which I rested for 5 to make sure I could get an extra rep or two. I cannot wait to max out on squats in a few weeks. I was also super excited to use a new pair of compression tights too!

Training

Back Squat 3-5 min rest

245x3,3,3,3,3,3,4*

This week was 7x3 with the last set being AMRAP.

Roman Deadlift 90-120 sec rest

240x5,5,6*

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

Leg Extensions 60 - 90 sec rest

160x8,7,6

Lying Leg Curl 60 - 90 sec rest

100x8,7,6

Stand Calf 45 - 60 sec rest

175x8,8
190x7

Seated Calf 45 - 60 sec rest

100x8,7,7

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 48g
Protein - 218g
Fat - 80g
  • Sat. - 25g
  • Poly. - 9g
  • Mono. - 25g
 
AntM Reviews Quest Protein Powder

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First up is the vanilla. I had this in oatmeal. I left extra liquid in my pot while cooking since I have read the powder is very thick. Good thing I did so I mixed very thick. Prior to mixing the oatmeal and the powder, the oats were runny, which I hate. After, the oatmeal was perfectly thick, just how I like it. The taste was amazing. It was creamy like a milkshake. It was very rich with some sweetness right at the end. It had a perfect balance of sweetness and richness. I would not pay the price I have seen for it though.

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Next was the chocolate milkshake flavor. This did not mix nearly as thick as the vanilla. The chocolate flavor was like a milk chocolate. Very light with no sweetness. If you have read my reviews on anything chocolate, you know I am not the biggest chocolate fan and prefer something rich and dark. This was not the case. The chocolate milk part of the flavoring is right, but I would not call it a milkshake due to the thickness not being there. Overall, decent in my book.
 
August 16, 2015
Push Hypertrophy

Weight - 149.6

Up 4.4 pounds this week. Not surprised with a weight gain since I had those stomach issues last Saturday night, but I was not expecting that much with just a 50 cal increase. Anyways, it might be the Te kicking it. Regardless, I am not bothered by it. I is most likely just some extra water and glycogen. I look the same, in terms of leanness.

Today's session was amazing. The weights felt very light. I went with a barbell movement for all 7 sets for my chest exercise instead of splitting it between dumbbells and a machine. My shoulder felt fine with a barbell. I noticed it that it started feeling week during behind the neck shoulder presses. I think I am going to get rid of those.

Also, I am doing a lot of pressing movements for shoulders. So I think I will add some isolation work to help give it a little break. Can't wait for deadlift doubles tomorrow!

Training

Incline BB Bench 60 - 90 sec rest

120x6,6,6,6,6,6,7*

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

Seated Smith Shoulder Press 60 - 90 sec rest

70x8,8,9*

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

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

55x12,11,11

Pec Deck 60 - 90 sec rest

100x11,10,10

Weighted Dips 60 - 90 sec rest

15x10,10,10

Cable Standing Behind the Head Extensions 45 - 60 sec rest

19x12,11,11

Nutrition

Low Carb Day

Cals - 2,125
Carbs - 78g
  • Fiber - 37g
Protein - 224g
Fat - 112g
  • Sat. - 29g
  • Poly. - 11g
  • Mono. - 35g
 
August 17, 2015
Pull Power

Training was epic today. I went 15 pounds heavier on deads this week than last week. I was planning on going up 10 pounds, but warming up felt great. I think I could have gone up 20 pounds, but not for all 8 sets. Or if I did for all 8 sets, all of the sets would have been grinders. It started getting difficult on the 7th and 8th set.

My dilema today. Post workout, I had entered 114g of sweet potatoes into MFP. However, I can't remember what I measured out. For some reason, I think I weighed out 175 grams, but I think the 175 grams was on my mind because that is the amount of blueberries I measured out.

So, I was thinking of just inputting 175g, but then that will put me below total cals for for this week. I was stressing about what I should do. Then I said F it and if I did go over, oh well. I'm trying to lean bulk. An extra 50-60 cals for the week isn't going to make me fat. I'd rather be a little over than under.

Yes, this is what happens when you are a former fatty and used to have a self diagnosed ED.

Training

Deadlift 3-5 min rest

325x2,2,2,2,2,2,2,3*

This week was 8x2 with AMRAP last set.

Barbell Rows 60 - 90 sec rest

155x3,3,3,3,4*

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

Wde Grip Pullups 60 - 90 sec rest

5x 7,7,6

V Grip Grip Lat Pulldown 60 - 90 sec rest

120x7,7,7

Hammer Strength Machine Row 60 - 90 sec rest

200x8,7,7

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.

Facepull 60 - 90 sec rest

24x7,7,6

Nutrition

High Carb

Cals - 2,650
Carbs - 325g
  • Fiber - 49g
Protein - 224g
Fat - 49g
  • Sat. - 10g
  • Poly. - 5g
  • Mono. - 11g
 
Just got a call from the hospital about the biopsy on Wednesday. The woman said it looks like they are going to go through the groin instead of the wrist. I have done both. Last year I had major muscle spasms when they went through my wrist. For that reason I'm glad they are going through the groin. Also because I have a heavy push day Thursday and if I had to do heavy pushes the next day, I'd be a little nervous about a blood clot. The one negative is I have to lay there for at least 6 hours. I can't use the bathroom lying down lol.
 
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