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AntM's Lean Bulk and Everything Else This Summer Log

September 12, 2015
Lower Power

Last week, I mentioned how I felt weird after taking a PWO. My face felt flushed and I felt nausea. One of the days, I threw up. I got that today with a different PWO, one that I have been using. It makes me think the PWO from a week ago was not the cause of this. Nothing about this week and today were the same though. These two days last week, I trained in the afternoon and trained fasted today. Maybe I have a stomach bug? Very weird.

Training

Back Squat 3-5 min rest

235x5,5,5,5,8*

This week called for 5x5 with the last set being AMRAP. The first 2.5 sets did not feel great. I took my time warming up to feel normal from that PWO episode, but I didn't feel great until the middle of my second set. Also, on the last three sets, instead of being intense, I just tried to stay calm and focused and I think that really helped. I was surprised to hit 8 reps on the final set. Due to that, I will increase the weight I use next week by 10 pounds versus 5.

Roman Deadlift 60 - 90 sec rest

245x5,5,6*

This week calls for 3x5 with the last set being AMRAP.

Leg Extensions 60 sec rest

175x8,7,7

Lying Leg Curl 60 - 90 sec rest

110x8,7,7

Standing Calf Machine 45 - 60 sec rest

210x8,8,7,7,6

Seated Calf 45 - 60 sec rest

125x8,8,7,7,7

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 47g
Protein - 225g
Fat - 78g
  • Sat. - 28g
  • Poly. - 7g
  • Mono. - 17g
 
AntM1564 said:
September 12, 2015
Lower Power

Last week, I mentioned how I felt weird after taking a PWO. My face felt flushed and I felt nausea. One of the days, I threw up. I got that today with a different PWO, one that I have been using. It makes me think the PWO from a week ago was not the cause of this. Nothing about this week and today were the same though. These two days last week, I trained in the afternoon and trained fasted today. Maybe I have a stomach bug? Very weird.

Training

Back Squat 3-5 min rest

235x5,5,5,5,8*

This week called for 5x5 with the last set being AMRAP. The first 2.5 sets did not feel great. I took my time warming up to feel normal from that PWO episode, but I didn't feel great until the middle of my second set. Also, on the last three sets, instead of being intense, I just tried to stay calm and focused and I think that really helped. I was surprised to hit 8 reps on the final set. Due to that, I will increase the weight I use next week by 10 pounds versus 5.

Roman Deadlift 60 - 90 sec rest

245x5,5,6*

This week calls for 3x5 with the last set being AMRAP.

Leg Extensions 60 sec rest

175x8,7,7

Lying Leg Curl 60 - 90 sec rest

110x8,7,7

Standing Calf Machine 45 - 60 sec rest

210x8,8,7,7,6

Seated Calf 45 - 60 sec rest

125x8,8,7,7,7

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 47g
Protein - 225g
Fat - 78g
  • Sat. - 28g
  • Poly. - 7g
  • Mono. - 17g
Click to expand...

Probably over stimulated since you trained fasted. Its happened to me plenty of times and it sucks lol.
 
AntM1564 said:
That's not the case. I had food prior last week and trained fasted all summer and every Saturday morning.
Click to expand...
Every once in awhile I have a freak day like that too. Feels like too much sim even if it's exactly the same as any other day. Probably just that particular scoop had too much yohimbine or something. Not the normal ratio or something.
 
booneman77 said:
Every once in awhile I have a freak day like that too. Feels like too much sim even if it's exactly the same as any other day. Probably just that particular scoop had too much yohimbine or something. Not the normal ratio or something.
Click to expand...

I used the same one as yesterday, fasted, it was an even longer fast and did not experience an ill affects. You're probably right.
 
September 13, 2015
Push Hypertrophy

Weight - 160

Happy football kickoff! Lets go Jets.

Had a crazy good session today. Pump was insane and weights felt light for the most part. Had the same PWO as yesterday, no bad effects.

Training

Seated Smith Shoulder Press 60 - 90 sec rest

85x6,6,6,6,6,6,7

This week calls for 7x6 with the last set being AMRAP. Weight is just the plates not including the bar.

Incline DB Press 60 - 90 sec rest

50x8,8,10*

This week calls for 3x10 with the last set being AMRAP. First time using DB in a while since my shoulder was bothering me. I don't think it was an injury, just general fatigue since I felt the fatigue in both shoulders this time and I mentioned my shoulders were sore to begin with.

Incline Skull Crushers 60 - 90 sec rest

70x12,11,11

Machine Side Laterals 60 sec rest

75x11,10,10

Flat DB Press 60 - 90 sec rest

55x10,11,10

Cable Rope Pressdown 45 - 60 sec rest

19x12,11,11

Nutrition

Low Carb Day

Cals - 2,125
Carbs - 78g
  • Fiber - 37g
Protein - 239g
Fat - 106g
  • Sat. - 31g
  • Poly. - 6g
  • Mono. - 22g
 
September 14, 2015
Pull Power

Training

Deadlift 3-5 min rest

310x4,4,4,4,4,6

This week was 6x4 with the last set being AMRAP. Originally, I was going to do 305, but warmups felt really good.

Pullups 60 - 90 sec rest

12.5x3,3,3,3,3

This week calls for 5x3 with the last set being AMRAP.

TBar Rows 60 - 90 sec rest

115x7,6,7

Close Grip Grip Lat Pulldown 60 - 90 sec rest

127.5x7,6,6

This attachment was not the real close V looking handle, but the close grip with the gap in the middle for that extra range of motion.

Banded Pulldowns 60 - 90 sec rest

72.5x7,6,6

+ a 40 pound band

Reverse Pec Deck 45 - 60 sec rest

105x8
110x6,6

Nutrition

High Carb

Cals - 2,650
Carbs - 325g
  • Fiber - 48g
Protein - 230g
Fat - 44g
  • Sat. - 12g
  • Poly. - 2g
  • Mono. - 1g
 
I got into the gym yesterday, but that will not be my point of emphasis.

As you have seen, my weight has jumped a lot in the past 3 weeks or so. My strength has gone up a lot in that time, but I am also holding onto a lot of water. My stomach and legs have been very watery. I called my transplant clinic yesterday morning, I was set to go in today to be looked at. After work yesterday, I called to see if I could come in earlier. They saw me yesterday and granted I had one small meal and water throughout the day and clothes on, I weighed in at 179.6, 19.6 pound heavier than Sunday. Just two days prior.

They did an echocardiogram and saw the right arotic valve is more leaky than normal. It is leakier than my biopsy workup just 4 weeks prior. They believe that is the cause for the bloating and water weight. I barely urinate during the day and that is when I drink almost all of my water, but I get up ever 90 minutes or so to use the bathroom. They admitted me into the hospital last night. They were measuring my urine output and from 9 PM to 6 AM, I put it just over 1.5 gallons of urine.

They believe the biopsy caused the extra leakiness. I am currently waiting for a biopsy to look at the values of the heart. That will help them determine what type of action they should take. Depending on how it looks, they may put me on diuretics. We'll see. That is looking too far ahead. I just know one thing, I am damn thirsty. I have not had any liquid, except for a few sips of water with my medication this morning. That is the one bad thing about being an inpatient, you need to fast all day while they do the outpatient work.
 
AntM1564 said:
I got into the gym yesterday, but that will not be my point of emphasis.

As you have seen, my weight has jumped a lot in the past 3 weeks or so. My strength has gone up a lot in that time, but I am also holding onto a lot of water. My stomach and legs have been very watery. I called my transplant clinic yesterday morning, I was set to go in today to be looked at. After work yesterday, I called to see if I could come in earlier. They saw me yesterday and granted I had one small meal and water throughout the day and clothes on, I weighed in at 179.6, 19.6 pound heavier than Sunday. Just two days prior.

They did an echocardiogram and saw the right arotic valve is more leaky than normal. It is leakier than my biopsy workup just 4 weeks prior. They believe that is the cause for the bloating and water weight. I barely urinate during the day and that is when I drink almost all of my water, but I get up ever 90 minutes or so to use the bathroom. They admitted me into the hospital last night. They were measuring my urine output and from 9 PM to 6 AM, I put it just over 1.5 gallons of urine.

They believe the biopsy caused the extra leakiness. I am currently waiting for a biopsy to look at the values of the heart. That will help them determine what type of action they should take. Depending on how it looks, they may put me on diuretics. We'll see. That is looking too far ahead. I just know one thing, I am damn thirsty. I have not had any liquid, except for a few sips of water with my medication this morning. That is the one bad thing about being an inpatient, you need to fast all day while they do the outpatient work.
Click to expand...

**** man, I hope everything goes well with you. Fasting is the worse, especially when you need to laxatives.
 
Wow that's tough man. Hope everything gets better for you soon!
 
Thanks guys.

I am still waiting to see the doctors today. I forgot to take pictures of my breakfast this morning. I'm not deadlifting ambulances, but walking around the wing for several hours each day. Also, PT is going to come and give me some bike pedals, the bike when sitting, and some bands. I am also doing some pushups, ab work, dips, and other stuff I can figure out.
 
That feel when your nurse tells you you do not have a cap on water intake, so you have about 36 ounces then she says oh wait there is a note to limit you to 48 ounces. Da fuk.
 
Here is my lunch, which will more than likely be my dinner, and a pre bed meal. I am trying to stay as high in protein as possible. If I post the menu, can I have some help with that?

Anyways, a side garden salad, looks like 3 oz of tilapia, and about 100 grams of steamed broccoli.

Invalid Link Removed
 
cubsfan815 said:
They need protein jello shots.

Have you been able to get more water now.
Click to expand...

Yea. I talked with the doctor. The note the nurse saw was from when I originally came in. The heart team wants me to eat and drink like I would at home. That way, they can see what is exactly happening. I already told them there is no way I can eat how much I usually do. I can get four meals, but they are not large as you can see above. I could add a dessert piece or two to each meal to help with overall caloric intake, but I want to stick "bro" if you will.

We are going to track how much water I have, when I have it, how much I urinate and when. They are testing my urine for excess protein in the urine and also are going to do an ultrasound of my liver and surrounding area tomorrow.

They have established I am watery, but cannot figure out exactly why. They do not think the leak would attribute to all of this, but hey need to do more testing to verify. Early solutions would be for me to be on lasiks for the duration of my life. They seem to think that since I am on my feet all day, liquid is going down, but not coming out until I am off my feet and lay down at night. Hence, waking up every 90 minutes and being out a gallon of water every night. However, I refuted that bu stating on the weekends, when I'm not on my feet like I am during the week, I still get bloated as hell. And to also refute their argument, I stated how I am not on my feet much here. Yes, I am walking a lot around the wing, but I'm not on my feet nearly as much as I would be at work.
 
Try to ask them for the protein gel shots. They'll have them for people who can't eat due to surgeries and such. They're not very tasty but they're pure protein and a couple carbs.
 
booneman77 said:
Try to ask them for the protein gel shots. They'll have them for people who can't eat due to surgeries and such. They're not very tasty but they're pure protein and a couple carbs.
Click to expand...

I thought cubfan was joking, I wish I knew that when I was there.
 
CJNator said:
I thought cubfan was joking, I wish I knew that when I was there.
Click to expand...

Pretty sure he was but they actually have something similar ha. My moms a nurse and has brought me these:
Invalid Link Removed
 
CJNator said:
Thats awesome lol taking jello shots of protein.
Click to expand...

Haha you'd say that until you actually taste them... I'm not picky at all but they're not high on my list of "foods I enjoyed"
 
booneman77 said:
Haha you'd say that until you actually taste them... I'm not picky at all but they're not high on my list of "foods I enjoyed"
Click to expand...

If they are edible then they are down the hatch lol can't be worse then drinking laxatives or shot of tequila.
 
CJNator said:
If they are edible then they are down the hatch lol can't be worse then drinking laxatives or shot of tequila.
Click to expand...

Oh no way. They'll totally do in a pinch and might be better than a lot of hospital food ha.
 
I was joking about the jello part since hospitals love jello. I did know about the gel that's what made me think of it.
 
booneman77 said:
You def need jello ;)
Click to expand...

I had some last night. One sugar free and one with sugar. That tasted the same. I thought the one with sugar would be somewhat better.

Update. Cardiology does not think this is an issue related to them. I am still 15 pounds, give or take, heavier than my jump in weight. If you back track this log a few weeks ago, I jumped from 150 to 157, then the following week maintained the 157 weight, then last Sunday jumped to 160 and today was 165.

My heart pressures look good. Liver looks good. I have only gone number 2 once or twice in the past week, which is not me. I still have water in my lower stomach and thighs. I talked to endocrinology yesterday and a little today. The fellow is going to come back with the attendee to talk. They drew blood for their side of things. We will see what they say.
 
Well, the visit by the endos went exactly how I thought it would. They said it sounds more like a GI issue than an endo issue. No ****. They don't know why the cardiologists called them, but they are going to make a note suggesting to have the GI team evaluate me. What a waste of a day.

I am going to follow up with them on possible TRT once I am discharged though.
 
So my major issue was constipation and bloating, probably due to the constipation. After being loaded with Go Lightly, Senna, Colace, and a bunch of other stool softners and laxatives, I went to the bathroom twice today. I had an endocospy, where they stick a camera down your throat to see if there is a blockage, and there wasn't. However, they did notice my stomach was red and inflammed. That could be the culprit. I will be on a medication for 8 weeks to reduce it. They also took some samples for a biopsy.

I will have an X Ray in the morning and if my stomach looks clear, I may be released tomorrow.

I'm trying to figure out what could have caused the inflammation. The only thing I can think of was I started Havoc about a week or two before the constipation started. Anyways, I start PCT tomorrow.

As far as training goes, if I get out tomorrow, I will do my pull focused hyper day, which I do on Friday anyways, and maybe do a shoulder movement and chest movement. I may do one or two heavy back movements as well. Then, I will do a mixture of heavy stuff and hyper leg stuff Saturday. And Sunday will be the routine as written, but I will start back with the first week.
 
AntM1564 said:
So my major issue was constipation and bloating, probably due to the constipation. After being loaded with Go Lightly, Senna, Colace, and a bunch of other stool softners and laxatives, I went to the bathroom twice today. I had an endocospy, where they stick a camera down your throat to see if there is a blockage, and there wasn't. However, they did notice my stomach was red and inflammed. That could be the culprit. I will be on a medication for 8 weeks to reduce it. They also took some samples for a biopsy.

I will have an X Ray in the morning and if my stomach looks clear, I may be released tomorrow.

I'm trying to figure out what could have caused the inflammation. The only thing I can think of was I started Havoc about a week or two before the constipation started. Anyways, I start PCT tomorrow.

As far as training goes, if I get out tomorrow, I will do my pull focused hyper day, which I do on Friday anyways, and maybe do a shoulder movement and chest movement. I may do one or two heavy back movements as well. Then, I will do a mixture of heavy stuff and hyper leg stuff Saturday. And Sunday will be the routine as written, but I will start back with the first week.
Click to expand...

Glad to hear things are working themselves out.
 
Got out yesterday. Came home to have a non stim pre workout and hit back. I had an epic pump which was surprising. I did legs today. I did a bunch of sets of paused squats and a bunch of front squats. I also did some other work. The weights felt very light despite not having any complex carbs in 11 days.

When I was doing legs today, I thought about my leg days. I think I am going to make these next 12 weeks more quad dominant. You'll see how I do this.

I am going to start back on week 1 tomorrow.
 
September 13, 2015
Push Hypertrophy

Weight - 161.4

Yesterday, I had my first real bowel movement in about 3-4 weeks. Granted I m using a bunch of different stuff, but it looks like this condition is improving. Also, no excessive bloating, a little, but not like it was. I also did not feel gassy and extremely full after eating so far today. Up until today, my stomach would ache after eating and my stomach would be really distended. Finally, I was pretty hungry after training. Again, first time I have been hungry at all in the past 3-4 weeks.

I had a really good training session despite only getting 3 hours of sleep. I slept from 10:30 to 1:30 and then was up all night. The sleep I did get was good, I could tell by the drool on my pillow. I think my sleep pattern will hopefully go back to normal tonight. I do not feel really tired right now, maybe a little more than I normally would at this time. At the hospital, I would be woken up every few hours for blood, vitals, or something else. I was sleeping on and off for 14 hours since I couldn't get through a night without an interruption.

I am upping my calories by 25 on each low carb day. I used to have 2, but I am going to 3, so my overall calories are a little lower which is why I increased the intake. I went back to my second job today and go back to teaching tomorrow.

As far as training, I went back to week 1 of the program which I was on 3 weeks ago. However, I went up with the weights I used for my sets. I was able to complete all rep ranges with the increased weights.

Training

Seated Smith Shoulder Press 60 - 90 sec rest

80x8,8,8,8,8,8

This week calls for 6x8 with the last set being AMRAP. Weight is just the plates not including the bar.

Incline DB Press 60 - 90 sec rest

55x10,10,10

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

Incline Skull Crushers 60 - 90 sec rest

60x12,12,11

Machine Side Laterals 60 - 90 sec rest

75x12,10,10

Flat DB Press 60 - 90 sec rest

55x10,10,10

Cable Rope Pressdown 45 - 60 sec rest

20.5x12,11,11

Nutrition

Low Carb Day

Cals - 2,150
Carbs - 78g
  • Fiber - 36g
Protein - 242g
Fat - 106g
  • Sat. - 27g
  • Poly. - 9g
  • Mono. - 32g
 
AntM1564 said:
September 13, 2015
Push Hypertrophy

Weight - 161.4

Yesterday, I had my first real bowel movement in about 3-4 weeks. Granted I m using a bunch of different stuff, but it looks like this condition is improving. Also, no excessive bloating, a little, but not like it was. I also did not feel gassy and extremely full after eating so far today. Up until today, my stomach would ache after eating and my stomach would be really distended. Finally, I was pretty hungry after training. Again, first time I have been hungry at all in the past 3-4 weeks.

I had a really good training session despite only getting 3 hours of sleep. I slept from 10:30 to 1:30 and then was up all night. The sleep I did get was good, I could tell by the drool on my pillow. I think my sleep pattern will hopefully go back to normal tonight. I do not feel really tired right now, maybe a little more than I normally would at this time. At the hospital, I would be woken up every few hours for blood, vitals, or something else. I was sleeping on and off for 14 hours since I couldn't get through a night without an interruption.

I am upping my calories by 25 on each low carb day. I used to have 2, but I am going to 3, so my overall calories are a little lower which is why I increased the intake. I went back to my second job today and go back to teaching tomorrow.

As far as training, I went back to week 1 of the program which I was on 3 weeks ago. However, I went up with the weights I used for my sets. I was able to complete all rep ranges with the increased weights.

Training

Seated Smith Shoulder Press 60 - 90 sec rest

80x8,8,8,8,8,8

This week calls for 6x8 with the last set being AMRAP. Weight is just the plates not including the bar.

Incline DB Press 60 - 90 sec rest

55x10,10,10

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

Incline Skull Crushers 60 - 90 sec rest

60x12,12,11

Machine Side Laterals 60 - 90 sec rest

75x12,10,10

Flat DB Press 60 - 90 sec rest

55x10,10,10

Cable Rope Pressdown 45 - 60 sec rest

20.5x12,11,11

Nutrition

Low Carb Day

Cals - 2,150
Carbs - 78g
  • Fiber - 36g
Protein - 242g
Fat - 106g
  • Sat. - 27g
  • Poly. - 9g
  • Mono. - 32g
Click to expand...

I have to do this today! Glad your back on the gainz flow and feeling better!
 
September 28, 2015
Pull Power

Work is going to be hell. The assistant principal had the sub for my classes give out multiple assignments my students already did, back tracked in unit 1 and didn't even start unit 2. I was planning on starting unit 3 today.

Training was amazing today. I don't know if it is because I changed my diet up, but I was powerful. When I ran the 5x5 a few weeks ago, I used 295 for deadlifts. I was planning on going with 200 today, but warmups went up so fast. I did 30, probably could have done 310 though. Also, since I am not a bloated mess, I noticed my breathing was good and I was able to walk really fast between sets. Sleep also seems to be back on track.

Training

Deadlift 3-5 min rest

305x5,5,5,5,7

This week was 5x5 with the last set being AMRAP

Pullups 60 - 90 sec rest

10x5,5,6

This week calls for 3x5 with the last set being AMRAP.

TBar Rows 60 - 90 sec rest

115x7,7,7

Close Grip Grip Lat Pulldown 60 - 90 sec rest

127.5x7,6,6

This attachment was not the real close V looking handle, but the close grip with the gap in the middle for that extra range of motion.

Pulldowns 60 - 90 sec rest

120x6,6,6

Reverse Pec Deck 45 - 60 sec rest

105x8
110x7,7

Nutrition

High Carb

Cals - 2,650
Carbs - 325g
  • Fiber - 47g
Protein - 223g
Fat - 47g
  • Sat. - 14g
  • Poly. - 4g
  • Mono. - 8g
 
September 29, 2015
Legs Hypertrophy

Training.

V Squat 60 - 90 sec rest

220x8,8,8,8,8,10

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

Squat Press 60 sec rest

360x10,10,11

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

Lying Hamstring Curl 60 - 90 sec rest

80x12,11,11

Leg Extensions 60 - 90 sec rest

130x11,10,10

Walking BB Lunges 60 - 90 sec rest

50x14,12,12

Reps for each leg.

Seated Calf Raises 45 - 60 sec rest

110x12,11,11,10,10

Standing Calf Raises 45 - 60 sec rest

160x11,10,10,10,10

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 48g
Protein - 242g
Fat - 64g
  • Sat. - 17g
  • Poly. - 8g
  • Mono. - 11g
 
October 1, 2015
Push Power

Training

Flat Bench Press 3-5 min rest

170x5,5,5,5,8

This week called for 5x5 with the last set as AMRAP.

OHP 90 sec rest

105x5,5,5

This week called for 3x5 with the last set as AMRAP.

Weighted Dips 60 - 90 sec rest

45x7,7,6

Incline Bench 60 - 90 sec rest

135x6,6,6

Seated DB Shoulder Press 60-90 sec rest

45x7,6,6

Straight Bar Cable Pressdown 45 - 60 sec rest

52.5x8,8,6

Nutrition

High Carb

Cals - 2,650
Carbs - 325g
  • Fiber - 48g
Protein - 223g
Fat - 46g
  • Sat. - 13g
  • Poly. - 4g
  • Mono. - 4g
 
October 2, 2015
Pull Hypertrophy

Training

Pulldowns 60 - 90 second rest

110x8,8
112.5x8,8,8,9

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

Seated Cable Row

107.5x10,10,11

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

Underhand Machine Row 60 - 90 sec rest

125x11,10,10

Close Grip Pulldown

100x11,10,10

Done with the close grip attachment with the gap for extra ROM

Meadows Row 60 - 90 sec rest

25x12,11,11

Reverse Pec Deck 45 - 60 sec rest

95x12,10,10

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g
  • Fiber - 48g
Protein - 242g
Fat - 63g
  • Sat. - 17g
  • Poly. - 8g
  • Mono. - 11g
 
October 3, 2015
Lower Power

Training

Back Squat 3-5 min rest

245x5,5,5,5,7

This week called for 5x5 with the last set being AMRAP. Could have gotten 8, but didn't want it to be sloppy.

Front Squat 60 - 90 sec rest

145x5,5,6*

This week calls for 3x5 with the last set being AMRAP.

RDL 60 - 90 sec rest

235x6,6,6

Leg Extensions 60 sec rest

175x7,7,7

Seated Calf Machine 45 - 60 sec rest

135x8,8,7,7,7

Standing Calf 45 - 60 sec rest

210x7,7,6,6,6

Nutrition

Low Carb

Cals - 2,150
Carbs - 78g
  • Fiber - 40g
Protein - 242g
Fat - 106g
  • Sat. - 32g
  • Poly. - 6g
  • Mono. - 21g
 
October 4, 2015
Push Hypertrophy

Weight - 157.4

Happy Birthday to me and the Jets won so it's a good day.

Weighed in at 4 pounds lighter than last week. And I was afraid that going from a hospital diet to my normal calories (and increasing cals on off days) would make me a little softer. Despite that drop in weight, training has gone well and strength is definitely up.

I am going to increase cals by 25 on each moderate and high carb day in the form of carbs.

Training

Seated Smith Shoulder Press 60 - 90 sec rest

90x6,6,6,6,6,6,7

This week calls for 7x6 with the last set being AMRAP. Weight is just the plates not including the bar.

Incline DB Press 60 - 90 sec rest

55x8,8,9

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

Incline Skull Crushers 60 - 90 sec rest

70x11,10,10

Machine Side Laterals 60 - 90 sec rest

80x10,10,10

Flat DB Press 60 - 90 sec rest

50x12
55x10,10

Cable Rope Pressdown 45 - 60 sec rest

22.5xx12,11,10

Nutrition

Low Carb Day

Cals - 2,150
Carbs - 78g
  • Fiber - 38g
Protein - 236g
Fat - 109g
  • Sat. - 29g
  • Poly. - 9g
  • Mono. - 31g
 
Happy birthday man! Nice to see that strength right back up. A little rest time seems to have done you well even with a weak diet
 
booneman77 said:
Happy birthday man! Nice to see that strength right back up. A little rest time seems to have done you well even with a weak diet
Click to expand...

Absolutely. I was never a fan of taking a week off. I always felt like I came back weaker. I am thinking the 13th week, the week after the second round of maxes, I am going to incorporate a full rest week. If I do this, I will still take the deloads you have outlined, but maybe not take them as lightly as I normally would.

The week prior to being in the hospital, my lower back was achy most of the time. Even with sleeping in a hospital bed, that ache went away.
 
October 5, 2015
Pull Power

Training was amazing one again today. It is blowing my mind how much stronger I am getting\

Training

Deadlift 3-5 min rest

315x4,4,4,4,4,7

This week was 6x4 with the last set being AMRAP

Pullups 60 - 90 sec rest

12.5x3,3,3,3,5

This week calls for 5x3 with the last set being AMRAP.

TBar Rows 60 - 90 sec rest

115x8
120x7,7

Close Grip Grip Lat Pulldown 60 - 90 sec rest

130x7,6,6

This attachment was not the real close V looking handle, but the close grip with the gap in the middle for that extra range of motion.

Pulldowns 60 - 90 sec rest

120x7,6,6

Reverse Pec Deck 45 - 60 sec rest

110x8,7,6

Nutrition

High Carb

Cals - 2,675
Carbs - 331g
  • Fiber - 48g
Protein - 232g
Fat - 41g
  • Sat. - 12g
  • Poly. - 3g
  • Mono. - 1g
 
October 6, 2015
Legs Hypertrophy

Training.

V Squat 60 - 90 sec rest

230x6,6,6,6,6,6,9

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

Squat Press 60 sec rest

390x8,8,11

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

Lying Hamstring Curl 60 - 90 sec rest

85x11,10,10

Leg Extensions 60 - 90 sec rest

130x12,11,11

Walking BB Lunges 60 - 90 sec rest

50x15,15,15

Reps for each leg.

Seated Calf Raises 45 - 60 sec rest

110x12
115x11,10,10,10

Standing Calf Raises 45 - 60 sec rest

160x11,11,10,10,10

Nutrition

Moderate Carb

Cals - 2,400
Carbs - 213g
  • Fiber - 47g
Protein - 234g
Fat - 66g
  • Sat. - 17g
  • Poly. - 9g
  • Mono. - 12g
 
October 8, 2015
Push Power

Training

Flat Bench Press 3-5 min rest

180x4,4,4,4,4,6

This week called for 6x4 with the last set as AMRAP.

OHP 90 sec rest

115x3,3,3,3,3

This week called for 5x3 with the last set as AMRAP.

Weighted Dips 60 - 90 sec rest

45x8,7,7

Incline Bench 60 - 90 sec rest

135x6,6,6

Seated DB Shoulder Press 60-90 sec rest

45x7,6,6

Straight Bar Cable Pressdown 45 - 60 sec rest

54x8,7,6

Nutrition

High Carb

Cals - 2,675
Carbs - 331g
  • Fiber - 48g
Protein - 231g
Fat - 40g
  • Sat. - 13g
  • Poly. - 3g
  • Mono. - 1g
 
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