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AntM's Lean Bulk and Everything Else This Summer Log

October 9, 2015
Pull Hypertrophy

My mind muscle connection has been insane on my pull days. I can really feel my back and only my back pulling the weights. What is great about that is that I am using heavier weights. Usually, one needs to lighten the load to get the mind muscle connection.

I got a lacrosse ball the other day for some extra mobility work. I have worked my way past the extra firm rumble roller. But damn, a lacrosse ball is intense.

Training

Pulldowns 60 - 90 second rest

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

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

Seated Cable Row

110x8,8,9

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

Underhand Machine Row 60 - 90 sec rest

125x11,11,10

Close Grip Pulldown

102.5x10,10,10

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

Meadows Row 60 - 90 sec rest

35x11,10,10

Reverse Pec Deck 45 - 60 sec rest

95x11,10,10

Nutrition

Moderate Carb

Cals - 2,400
Carbs - 213g
  • Fiber - 47g
Protein - 236g
Fat - 65g
  • Sat. - 18g
  • Poly. - 8g
  • Mono. - 12g
 
October 10, 2015
Lower Power

I am so behind on grading. Being out of school for almost two weeks has provided me with a lot of work to catch up on. My goal today is to get all of my grading done and enter the grades. This way, I can relax after my second job tomorrow and enjoy my day off on Monday!

Training

Back Squat 3-5 min rest

255x4,4,4,4,4,6

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

Front Squat 60 - 90 sec rest

155x3,3,3
165x3,4

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

RDL 60 - 90 sec rest

215x7,7,8

Went lighter on these because I usually pull from the ground. However I changed it and did not let the weight touch or rest on the ground to keep constant tension. I am going to keep doing them this way.

Leg Extensions 60 sec rest

175x8,8,7

Standing Calf Machine 45 - 60 sec rest

210x8,8,7,7,7

Standing Calf 45 - 60 sec rest

135x7,7,7,6,6

Nutrition

Low Carb

Cals - 2,150
Carbs - 78g
  • Fiber - 43g
Protein - 236g
Fat - 110g
  • Sat. - 31g
  • Poly. - 8g
  • Mono. - 30g
 
October 11, 2015
Push Hypertrophy

Weight - 155.6

Weight is down 1.8 pounds this week. Not the way I want the scale to move. I will bump up my cals by 25 each day this week for a surplus of 175 more than last week. I can't complain though since weights in the gym are increasing..

Training

Seated Smith Shoulder Press 60 - 90 sec rest

95x6,6,6,6,6,6,6,6

This week calls for 8x6 with the last set being AMRAP. I had to rest 2 minutes on the final 2 sets to reach 6 reps.

Incline DB Press 60 - 90 sec rest

60x6,6,7

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

Incline Skull Crushers 60 - 90 sec rest

70x12,10,10

Machine Side Laterals 60 - 90 sec rest

80x12
85x10,10

Flat DB Press 60 - 90 sec rest

55x11,10,8 + 3

I gassed out on that last set. I got 8 reps, rested a little and banged out 3 more.

Cable Rope Pressdown 45 - 60 sec rest

24xx12,10,10

Nutrition

Low Carb Day

Cals - 2,175
Carbs - 78g
  • Fiber - 42g
Protein - 233g
Fat - 116g
  • Sat. - 28g
  • Poly. - 10g
  • Mono. - 38g
 
October 12, 2015
Pull Power

Training

Deadlift 3-5 min rest

325x3,3,3,3,3,3,5

This week was 7x3 with the last set being AMRAP

Pullups 60 - 90 sec rest

20x2,2,2
25x2,2,2

This week calls for 6x2 with the last set being AMRAP.

TBar Rows 60 - 90 sec rest

125x7,6,6

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

120x7,7,6

Reverse Pec Deck 45 - 60 sec rest

115x8,7,6

Nutrition

High Carb

Cals - 2,700
Carbs - 337g
  • Fiber - 48g
Protein - 232g
Fat - 47g
  • Sat. - 10g
  • Poly. - 5g
  • Mono. - 14g
 
AntM Reviews HIT Supplements Igniter Extreme and BCAA Matrix

Invalid Link Removed

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Mixibility

Perfect as you can see from the pictures at the beginning of the log. There were no clumps, no foaming, everything was perfect.

Taste

The flavor I had as tropical punch. I really enjoyed this. It was not overly sweet and is a great flavor if you want to remember summer. It does not have your typical fruit punch flavor. Tropical is the right way to explain it. If I had to compare it to food, imagine having a fruit salad with cantaloupes, honey dew, mangos, and other melon type fruits, minus watermelon. One of the best tasting supps I have ever had.

Energy
I am very stim tolerant naturally. One scoop provides 300mg of caffeine. Some days it would help me, but others, not. For me, this did not provide in too much in this area. And I did not go over one scoop. I will get to why I did not a little later.

Focus

Focus was laser like with this. Most of the time when I used it, I would not be intense, but instead, just thinking about one set at a time. And it was the current set. This allowed my mind/muscle connection to work very well. I could also tell I was dialed in because I rarely skip songs that I was listening to. Often, if I am not one hundred percent focused, I will keep skipping through my songs until I find something I really like.

Profile

The profile is a little above average. Here are the few things I did not like and would change. I would drop the creatine or at least drop it to 3g. One scoops provides five grams of creatine. This is why I did not go over a single scoop. There is no point in getting more than the five grams that is already in there. Also, I would take out the Beta Alanine or provide a full 3.2 gram dose. Due to the prop blend, which I hate, I do not know how much BA is in the product, but I know one scoop is not a full dose. One would probably need two scoops for the full dose, but then said person would have 10g of creatine and 600mg of caffeine if using two scoops. I like the caffeine content where it is currently at, but if I want a little more, my issue goes back to the creatine point I stated.

Overall

This is a great tasting product which provided amazing focus. Energy was slightly better than average for me. Due to the creatine, it is pointless to dose more than 1 scoop. So if someone, like myself, would like a little extra kick, I would be well over 5g of creatine. I think with some modifications this could be a VERY good product. However, right now, as is, I have to give it an 8/10.

Next up is BCAA Matrix.

Mixibility

Honestly, it was absolutely terrible. As you can see from one of my initial posts, you can see all of the foaming. The foam can sit there for 20 minutes and the majority of it is still there.Because of that, there is a decent amount of powder left at the bottom of the shaker that is not completely dissolved.

Taste

I had the Mixed Berry flavor and it was very good. It did taste like I took a bunch of different berries and blended them together. One berry flavor did not over power another. The one problem I had with the flavor goes back to the mixibility issue. The powder at the bottom that barely dissolves is beyond sweet. It is not pleasant when that little bit follows the tail end of the water in the shaker.

Recovery

Recovery was amazing with this. I attribute that to the BCAA and HICA. Usually my legs are still achy on Tuesdays for my hypertrophy leg day. I have my heavy leg day Saturday, but that was not the case. In addition, my legs were not even sore on Monday's for my heavy deadlift days.

Overall

This product is great. It delivers just as it is advertised. My only complaint is the mixiibility issue. I do not know what causes this so I cannot provide any feedback. I have used products with HICA before and it seems as though that causes additional foaming, but not like I experienced with Muscle Matrix. 9/10
 
October 13, 2015
Legs Hypertrophy

Training.

V Squat 60 - 90 sec rest

250x6,6,6,6,6,6,6,8

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

Squat Press 60 sec rest

450x6,6,8

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

Lying Hamstring Curl 60 - 90 sec rest

85x12,12
90x10

Leg Extensions 60 - 90 sec rest

135x12
140x11,10

Walking BB Lunges 60 - 90 sec rest

60x13,11,11

Reps for each leg.

Seated Calf Raises 45 - 60 sec rest

115x12,12,11,10,10

Standing Calf Raises 45 - 60 sec rest

160x12,12,11,10,10

Nutrition

Moderate Carb

Cals - 2,425
Carbs - 219g
  • Fiber - 48g
Protein - 233g
Fat - 67g
  • Sat. - 19g
  • Poly. - 9g
  • Mono. - 12g
 
October 15, 2015
Push Power

I had my first formal interview today. The damn assistant principal fell asleep during a chunk of my lesson. One of my students saw this, told me and also told me he recorded it and he'll email it to me if I need it. The way this guy went about setting it up was not by school policy either. How am I suppose to get feedback when he leaves the room 2 or 3 times and falls asleep.

I'm battling a small cold, but due to my medications, it takes a little more out of me. Training was not as good as I would have imagined, but it did go better than expected. My core strength has really improved. I used to need a belt for heavy OHP, but my core and lower back felt just fine.

Training

Flat Bench Press 3-5 min rest

185x3,3,3,3,3,3,4

This week called for 7x3 with the last set as AMRAP.

OHP 90 sec rest

120x2,2,2,2,2,2

This week called for 6x2 with the last set as AMRAP.

Weighted Dips 60 - 90 sec rest

55x7,6,6

Incline Bench 60 - 90 sec rest

135x7,6,6

Seated DB Shoulder Press 60-90 sec rest

45x7,7,6

Straight Bar Cable Pressdown 45 - 60 sec rest

55.5x7,6,6

Nutrition

High Carb

Cals - 2,700
Carbs - 337g
  • Fiber - 47g
Protein - 233g
Fat - 41g
  • Sat. - 11g
  • Poly. - 3g
  • Mono. - 2g
 
October 16, 2015
Pull Hypertrophy

Training

Pulldowns 60 - 90 second rest

125x6,6,6,6,6,6,6,7

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

Seated Cable Row

120x6
122.5x6,7

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

Underhand Machine Row 60 - 90 sec rest

125x11,11,11

Close Grip Pulldown

102.5x11,11,10

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

Smith Barbell Row 60 - 90 sec rest

50x11,10,10

Just the total weight in plates

Reverse Pec Deck 45 - 60 sec rest

95x11,10,10

Nutrition

Moderate Carb

Cals - 2,425
Carbs - 219g
  • Fiber - 49g
Protein - 233g
Fat - 67g
  • Sat. - 20g
  • Poly. - 8g
  • Mono. - 12g
 
October 17, 2015
Lower Power

Training

Back Squat 3-5 min rest

265x3,3,3,3,3,3,4

This week called for 7x3 with the last set being AMRAP.

Front Squat 60 - 90 sec rest

175x2,2,2,2,2,4

This week calls for 6x2 with the last set being AMRAP.

RDL 60 - 90 sec rest

225x7,7
235x6

Leg Extensions 60 sec rest

180x8,7,7

Standing Calf Machine 45 - 60 sec rest

215x8,8,7,7,6

Standing Calf 45 - 60 sec rest

135x8,7,7,7,6

Nutrition

Low Carb

Cals - 2,175
Carbs - 78g
  • Fiber - 44g
Protein - 233g
Fat - 117g
  • Sat. - 31g
  • Poly. - 9g
  • Mono. - 35g
 
Still killing it. How's everything been feeling?
 
booneman77 said:
Still killing it. How's everything been feeling?
Click to expand...

Good. My main lifts have been going very well. Flat bench felt a little heavy this past week, but weight has been going down too. Bench has always been a struggle for me, especially when bodyweight goes down. I would really like to do 275 for my 8x2 on squats next Saturday, but 265 for 7x3 was a little tough today. I'm aiming for a 205 bench, 405 deadlift and 300 squat on my max out in a few weeks.
 
AntM1564 said:
Good. My main lifts have been going very well. Flat bench felt a little heavy this past week, but weight has been going down too. Bench has always been a struggle for me, especially when bodyweight goes down. I would really like to do 275 for my 8x2 on squats next Saturday, but 265 for 7x3 was a little tough today. I'm aiming for a 205 bench, 405 deadlift and 300 squat on my max out in a few weeks.
Click to expand...

Something I've been trying lately when I'm just "not feeling strong" on a particular squat day is to do a couple reps of just walk outs with 20lb or so over what I want to rep. Just get your body used to that extra weight and then when you go back down to your working weight, it helps take the head games out of it since it feels lighter.
 
booneman77 said:
Something I've been trying lately when I'm just "not feeling strong" on a particular squat day is to do a couple reps of just walk outs with 20lb or so over what I want to rep. Just get your body used to that extra weight and then when you go back down to your working weight, it helps take the head games out of it since it feels lighter.
Click to expand...

I may do that on the deload week. I completely agree. The first time one feels a heavier weight can mess with the mind. Even though the person could probably complete the rep, just the feeling may psych them out.
 
October 18, 2015
Push Hypertrophy

Weight - 153.8

Weight is down 1.8 pounds this week. Not the way I want the scale to move. I will bump up my cals by 25 each day this week for a surplus of 175 more than last week. I can't complain though since weights in the gym are increasing.

Training was pretty hard today. For the first exercise on hypertrophy days this week, the program calls for 3x10. I am going to give 10x10 a try and see how it goes. I was not significantly weaker on my other exercises. I did feel a little more fatigued and I think that is what caused the session to seem harder than normal.

Training

Seated Smith Shoulder Press 60 - 90 sec rest

70x10
60x10,10,10,10,10,10,10,10,10

I knew after the first set I could not keep up with 70 pounds. Everything was smooth sailing then sets 7-10 were pretty hard.

Incline DB Press 60 - 90 sec rest

45x12,12,12

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

Incline Skull Crushers 60 - 90 sec rest

70x11,10,10

Machine Side Laterals 60 - 90 sec rest

85x11,10, 10

Flat DB Press 60 - 90 sec rest

55x11,10,10

I gassed out on that last set. I rested 2 minutes on the third set to ensure I would get 10 reps. The past few weeks, I have been doing these right after skull crushers. I think that is the reason why I am not making progress on this. I think I am going to do them third in my routine to see what happens.

Cable Rope Pressdown 45 - 60 sec rest

24x12,11,10

Nutrition

Low Carb Day

Cals - 2,200
Carbs - 78g
  • Fiber - 42g
Protein - 230g
Fat - 120g
  • Sat. - 29g
  • Poly. - 10g
  • Mono. - 40g
 
October 19, 2015
Pull Power

Holy hell my hamstrings were a little sore after today. Tomorrow is going to suck!! I forgot how much my hamstrings feel those doubles!

Training

Deadlift 3-5 min rest

335x2,2
340x2,2,2,2,2,3

This week was 8x2 with the last set being AMRAP

Pullups 60 - 90 sec rest

12.5x5,5
10x5,5,5

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

TBar Rows 60 - 90 sec rest

125x7,6,6

Close Grip Grip Lat Pulldown 60 - 90 sec rest

130x7,7,7

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
122.5x6,6

Reverse Pec Deck 45 - 60 sec rest

120x8,7,6

Nutrition

High Carb

Cals - 2,725
Carbs - 343g
  • Fiber - 48g
Protein - 230g
Fat - 42g
  • Sat. - 12g
  • Poly. - 3g
  • Mono. - 3g
 
October 20, 2015
Legs Hypertrophy

In exactly one week, I will be meeting an endocrinologist. When I was at the hospital about a month ago, my test levels came back low. They are going to do follow up blood work and see what it looks like. TRT was discussed briefly in the hospital.

Training.

V Squat 60 - 90 sec rest

180x10,10,10,10,10,10,10,10,10,10

Squat Press 60 - 90 sec rest

320x15,15,15

This week called for 3x12, but I wanted to go a little higher with reps, with the last set being AMRAP.

Lying Hamstring Curl 60 - 90 sec rest

90x12
95x10,10

Leg Extensions 60 - 90 sec rest

140x10,10,10

Walking BB Lunges 60 - 90 sec rest

70x11,10,10

Reps for each leg.

Seated Calf Raises 45 - 60 sec rest

115x11,10,10,10,10

Standing Calf Raises 45 - 60 sec rest

170x12,12,11,10,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 225g
  • Fiber - 48g
Protein - 230g
Fat - 69g
  • Sat. - 19g
  • Poly. - 10g
  • Mono. - 15g
 
Man, if you can make this kind of progress with low t imagine the potential you have!
 
"Field trip" tomorrow. The senior guidance counselor wants me to go with her and the senior class to a college fair at the school I graduated from. I am teaching a "college readiness" course next quarter so that is one of the reasons why they asked me to go.

Also, I have some of the MuscleTech Mission 1 Bars coming my way. I will review them and post the review in here for you all.
 
October 22, 2015
Push Power

Training started very well today. Bench was moving at a good speed. The 190 today for 8x2 felt easier/smoother than last week's 185x3. Then after OHP, I hit a wall. I think for this reason: OHP today was 5x5. When I did 3x5 a few weeks ago, I used 105 pounds, for my 5x3 recently, I used 115 pounds. I figured I could go 110 pounds for my 5x5, but on the last two sets a failed at 4 reps. I missed the 5th rep each set. However, both sets I did a rest pause to get that extra rep and I think that's what took a lot out of me.

Training

Flat Bench Press 3-5 min rest

190x2,2,2,2,2,2,2,3

This week called for 8x2 with the last set as AMRAP.

OHP 90 sec rest

110x5,5,5,5,5

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

Weighted Dips 60 - 90 sec rest

55x8,7,6

Incline Bench 60 - 90 sec rest

135x7,6,6

Seated DB Shoulder Press 60-90 sec rest

40x6,6,6

Straight Bar Cable Pressdown 45 - 60 sec rest

55.5x8,6,6

Nutrition

High Carb

Cals - 2,725
Carbs - 343g
  • Fiber - 49g
Protein - 230g
Fat - 42g
  • Sat. - 10g
  • Poly. - 4g
  • Mono. - 5g
 
October 23, 2015
Pull Hypertrophy

Holy lat pump. That 10x10 on pulldowns made me feel like my back was as wide as a house

Training

Pulldowns 60 - 90 second rest

100x10,10,10,10,10,10,10,10,10,10

Seated Cable Row

107.5x12,12,12

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

Close Grip Pulldown

102.5x10
105x10,10

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

Smith Barbell Row 60 - 90 sec rest

70x10,10,10

Just the total weight in plates

Underhand Machine Row 60 - 90 sec rest

115x10,10,10

Reverse Pec Deck 45 - 60 sec rest

95x11,10,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 225g
  • Fiber - 48g
Protein - 229g
Fat - 72g
  • Sat. - 23g
  • Poly. - 7g
  • Mono. - 10g
 
October 24, 2015
Lower Power

I'm curious to see what my weight will be tomorrow. I was planning on hitting 270 for my working sets today, but warming up felt good. I said F it and put a quarter on top of the two 45 plates. I was shocked with how sooth it went, depth was not compromised which sometimes is the case when I go heavy. Also, my body felt like it could support a lot more than that 275.

Training

Back Squat 3-5 min rest

275x2,2,2,2,2,2,2,3

This week called for 8x2 with the last set being AMRAP.

Front Squat 60 - 90 sec rest

165x5,5,5,5,5

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

RDL 60 - 90 sec rest

235x6,6,6

Leg Extensions 60 sec rest

185x7,6,6

Standing Calf Machine 45 - 60 sec rest

220x8,8,8,8,6

Seated Calf 45 - 60 sec rest

135x7,7,7,7,7

Nutrition

Low Carb

Cals - 2,200
Carbs - 77g
  • Fiber - 42g
Protein - 230g
Fat - 129g
  • Sat. - 32g
  • Poly. - 10g
  • Mono. - 38g
 
October 25, 2015
Push Hypertrophy

Weight - 152.6

Weight is down 1.2 pounds this week. Not the way I want the scale to move. I will bump up my cals by 25 each day this week for a surplus of 175 more than last week. I can't complain though since weights in the gym are increasing.

I was able to go 5 pounds heavier for this weeks 6x8 compared to the 6x8 4 or 5 weeks ago. However, I can tell that with this unplanned weight loss, these weights are feeling heavier.

Training

Seated Smith Shoulder Press 60 - 90 sec rest

85x8,8,8,8,8,8

This week was 6x8 with last set AMRAP

Incline DB Press 60 - 90 sec rest

50x10,10,10

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

Flat DB Press 60 - 90 sec rest

55x11,10,9 + 2 rest pause reps

Gassed out again on that last set despite moving these third in the routine.

Incline Skull Crushers 60 - 90 sec rest

60x12,10,10

Machine Side Laterals 60 - 90 sec rest

85x12,10
90x10

Cable Rope Pressdown 45 - 60 sec rest

25.5x12,11,10

Nutrition

Low Carb Day

Cals - 2,225
Carbs - 77g
  • Fiber - 41g
Protein - 228g
Fat - 125g
  • Sat. - 30g
  • Poly. - 11g
  • Mono. - 42g
 
Also, here is a visual physique update. The top picture is from today. You can tell I'm a little flatter. I had no complex carbs yesterday or today. The second, bottom picture is from Thursday, after a very carb rich meal. I am a lot fuller. Due to the pictures being sized down, you cannot see all of my vasculairty which is insane. The lighting is good, but not for my chest. However, that is a weak point.

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Pics aren't showing on my end in the app.
 
Wow the difference between carbed up and not is really noticeable. Looks like you're gonna have to bump cals up :)
 
AntM Reviews MAN Sports Iso Amino

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Funny story here. I bought 3 of these a while ago. I made a review of the Sour Batch flavor. Essentially, I said I loved the flavoring, mixibility was good, but I would not purchase Iso Aminos just because it is 5g of BCAA at a 2:1:1 ratio. There are other options out there that provide the same ratio with more aminos and/or other goodies for around the same price point. But then I said, if they release a knock off of a Swedish Fish flavor, I will have to purchase it. Why? Swedish Fish are my all time favorite candy. I would go to Walgreens after school, in high school and purchase two two pound bags, they were 2/$5. Then, I would go home and play Halo 2 on Xbox Live all night with buddies from school.

About two or three weeks later is when they released this flavor. I had a coupon, there was a sale, so I had to pull the trigger.

Mixibility, it is fine As you can see, there is some foam, it goes away after a small window of time though. Here is the big thing for people, the taste. In 8 ounces of water, I can honestly say it tastes just as good as the candy. Is it a complete similar taste, no, but it is damn close. It is very good and does not have any odd taste to it. I love drinking this pre workout or post workout. It makes me feel like I am getting a treat post workout. This flavor definitely fills the void of not having the actual candy.
 
booneman77 said:
Wow the difference between carbed up and not is really noticeable. Looks like you're gonna have to bump cals up :)
Click to expand...

I thought there was a big difference between the two sets of pictures. But I agree with you on bumping up the cals anyhow I am angled differently too which may make the pictures look off. Also, my "carb up" picture was only with roughly 270g in me after a day of only 75 grams or so, but none of those were starchy, not a true carb up :)
 
October 26, 2015
Pull Power

I feel like I perfected my deadlift form today. I found that having a more narrow stance allows me to really push my hips back more and takes the load off my lower back. My lower back felt less taxed as the sets went on and I played with it more. Also, I increased carbs today and will also on my two moderate days and other high day. But damn, I love my carbs, but these high carb days are getting difficult to no go over 50 grams of fiber. I try to not go over 49 in a particular day.

I don't know if I'll be able to get on the forums tomorrow with tomorrow's training session since I have the doctor's appointment in addition to everything else. If I don't, I will update Wednesday.

Training

Deadlift 3-5 min rest

315x5,5,5,5,6

This week was 5x5 with the last set being AMRAP

Pullups 60 - 90 sec rest

12.5x5,5,5

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

TBar Rows 60 - 90 sec rest

125x6,7,6

Close Grip Grip Lat Pulldown 60 - 90 sec rest

140x6,6,6

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

122.5x7,6,6

Reverse Pec Deck 45 - 60 sec rest

125x7,6,6

Nutrition

High Carb

Cals - 2,750
Carbs - 349g
  • Fiber - 48g
Protein - 228g
Fat - 42g
  • Sat. - 8g
  • Poly. - 4g
  • Mono. - 5g
 
October 27, 2015
Legs Hypertrophy

This is yesterday's session. Killed it and did it very quick so I could gt to the doctor on time. I couldn't believe how quickly and effortless this workout felt. I thought it would suffer due to me rushing.

At the doctor, he said again you have low test levels. He put me on 1 pump of 1.62% Androgel. I am going for blood in 4 weeks, if it looks good and I feel good, he will bump that up to 2 pumps daily.

Training.

V Squat 60 - 90 sec rest

240x8,8,8,8,8,9

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

Squat Press 60 - 90 sec rest

360x12,12,14

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

Lying Hamstring Curl 60 - 90 sec rest

95x12,12
100x10

Leg Extensions 60 - 90 sec rest

140x11,10,10

Walking BB Lunges 60 - 90 sec rest

70x12,12,10

Reps for each leg.

Seated Calf Raises 45 - 60 sec rest

115x12,12,11,11,10

Standing Calf Raises 45 - 60 sec rest

170x12,12
175x10,10,10

Nutrition

Moderate Carb

Cals - 2,475
Carbs - 231g
  • Fiber - 47g
Protein - 228g
Fat - 71g
  • Sat. - 23g
  • Poly. - 7g
  • Mono. - 11g
 
October 29, 2015
Push Power

Training

Flat Bench Press 3-5 min rest

175x5,5,5,5,6

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

OHP 90 - 120 sec rest

110x5,5,5

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

Weighted Dips 60 - 90 sec rest

60x7,6,6

Incline DB Press 60 - 90 sec rest

60x6
55x6,6

Seated Hammerstrength Shoulder Press 60-90 sec rest

120x6,7,7

Straight Bar Cable Pressdown 45 - 60 sec rest

57.5x7,6,6

Nutrition

High Carb

Cals - 2,725
Carbs - 349g
  • Fiber - 48g
Protein - 228g
Fat - 42g
  • Sat. - 11g
  • Poly. - 4g
  • Mono. - 5g
 
October 30, 2015
Pull Hypertrophy

Had my first interaction with a pissed off parent today. It was interesting to say the least. This is another frustrating thing about teaching I do not think the general public understands.

I start teaching two new classes on Monday. Another Democracy class and a new College Readiness course which I am pissed about. I'm excited because there is no curriculum for it, so I can freestyle it to my liking. However, I like structure which is the double edge sword of not having anything that I need to get to. Essentially, I am designing the course, but I'm not getting paid as if I am which pisses me off.

Workout was really good today. Went in and messed stuff up! I think the parent pissed me off which helped.

Training

Pulldowns 60 - 90 second rest

120x8,8,8
122.5x8,8,8

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

Seated Cable Row

110x10,10,10

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

Close Grip Pulldown

105x11
107.5x10,10

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

Underhand Machine Row 60 - 90 sec rest

115x11,11,11

Hammerstrength Row 60 - 90 sec rest

140x10,10,10

Reverse Pec Deck 45 - 60 sec rest

95x12,11,10

Nutrition

Moderate Carb

Cals - 2,475
Carbs - 231g
  • Fiber - 49g
Protein - 228g
Fat - 72g
  • Sat. - 22g
  • Poly. - 8g
  • Mono. - 13g
 
October 31, 2015
Lower Power

Happy Halloween!

After my fifth set of squats today, I put an extra 25 plate on each side for a total of 305. I just got under the bar, unracked it and stood there with it on my back for about 30-45 seconds. I wanted to feel what that load would be like. I would really, really like to hit 300 pounds next Saturday.

Training

Back Squat 3-5 min rest

255x5,5,5,5,5

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

Front Squat 60 - 90 sec rest

165x5,5,6

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

RDL 60 - 90 sec rest

240x6,6,6

Leg Extensions 60 sec rest

185x8,7,6

Standing Calf Machine 45 - 60 sec rest

230x8,8
235x7,6,6

Seated Calf 45 - 60 sec rest

140x8,8,7,7,7

Nutrition

Low Carb

Cals - 2,225
Carbs - 77g
  • Fiber - 42g
Protein - 228g
Fat - 123g
  • Sat. - 35g
  • Poly. - 9g
  • Mono. - 38g
 
November 1, 2015
Push Hypertrophy

Weight - 150.4

Weight is down 2.4 pounds. I cannot believe how much my weight has been dropping. That is not the goal. Yes, calories are not the highest, but they are not that low either. Anyways, going to increase them again.

Training

Seated Smith Shoulder Press 60 - 90 sec rest

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

This week was 7x6 with last set AMRAP

Incline DB Press 60 - 90 sec rest

55x8,8,9

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

Flat DB Press 60 - 90 sec rest

55x10
50x10,11

Incline Skull Crushers 60 - 90 sec rest

70x10,10,10

Machine Side Laterals 60 - 90 sec rest

90x10,10,10

Cable Rope Pressdown 45 - 60 sec rest

22.5x11,11,10

Nutrition

Low Carb Day

Cals - 2,275
Carbs - 77g
  • Fiber - 43g
Protein - 225g
Fat - 134g
  • Sat. - 33g
  • Poly. - 12g
  • Mono. - 48g
 
November 2, 2015
Pull Power

I am slightly disappointed with today's max out for deadlifts. I hit 385, it was a grinder. I put 405 on the bar. I got it right to my knees, but I didn't want to risk anything, so I dropped it. The set prior, which was 365 felt slow off the floor and at the mid way point. Getting 405 off the floor as quick as it went was somewhat of an accomplishment.

Last time I went for my max out, I hit 390 for 1, attempted 405, but it didn't even come off the ground. So I guess that is an improvement. Also, not to make excuses, but I did not treat last week like a deload week, which is suggested in the program. I looked back and the last time when I did these max outs, I was 157, so 7 pounds heavier.

The last time I maxed out, I was using a different notebook so I could not see the way I jumped up previously. if I took the same jumps, who knows.

With all that said, I think my sticking point is knee level. I started today, but I am going to do rack pulls, right under my knee, as my second movement. Am I a power lifter no. I want to compete in a bodybuilding show. However, I think rack pulls are still beneficial because they will help beef up my back.

Training

Deadlift 3-5 min rest

135x8
185x5
225x3
275x2
315x1
365x1
385x1
405x0
315x4
275x7

Rack Pulls 60 - 90 sec rest

315x3
335x3
355x3,3,4

This week was 5x3 with the last being AMRAP

Pullups 60 - 90 sec rest

BW x 8,7,7

Close Grip Grip Lat Pulldown 60 - 90 sec rest

140x7,6,6

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.

Cable Rows 60 - 90 sec rest

140x6
120x6,6

Reverse Pec Deck 45 - 60 sec rest

125x7,7,6

Nutrition

High Carb

Cals - 2,775
Carbs - 355g
  • Fiber - 47g
Protein - 225g
Fat - 45g
  • Sat. - 10g
  • Poly. - 5g
  • Mono. - 9g
 
November 3, 2015
Legs Hypertrophy

Training.

Leg Press 60 - 90 sec rest

410x6,6,6,6
430x6,6,8

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

V Squat 60 - 90 sec rest

180x10
200x10,12

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

Lying Hamstring Curl 60 - 90 sec rest

100x11,10,10

Leg Extensions 60 - 90 sec rest

140x12,11,10

Walking BB Lunges 60 - 90 sec rest

70x13,10,11

Reps for each leg.

Seated Calf Raises 45 - 60 sec rest

120x11,11,11,10,10

Standing Calf Raises 45 - 60 sec rest

175x11,11,11,10,10

Nutrition

Moderate Carb

Cals - 2,525
Carbs - 237g
  • Fiber - 48g
Protein - 225g
Fat - 74g
  • Sat. - 20g
  • Poly. - 11g
  • Mono. - 7g
 
November 5, 2015
Push Power

Training

Flat Bench Press 3-5 min rest

Bar x 8
95x5
115x3
135x1
160x1
185x1
205x1
215x0
185x2
160x5 (paused reps)
135x7 (paused reps)

I was very happy with this. I wanted to hit 200. Last max was at 190 Bar speed was decent on the 205. I had an old co worker watch me on the 215. I got a lift off and it felt super heavy. I got it up a little then asked him to grab it. He told me if I bounced it just a little, I probably would have had it. I then stripped it down and did those three back down sets with no rest.

OHP 90 - 120 sec rest

115x3,3,3,3,4

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

Weighted Dips 60 - 90 sec rest

60x8,6,6

Incline DB Press 60 - 90 sec rest

55x7,7,6

Seated Hammerstrength Shoulder Press 60-90 sec rest

140x6,6,6

Straight Bar Cable Pressdown 45 - 60 sec rest

50x8
52.5x7,7

Nutrition

High Carb

Cals - 2,775
Carbs - 355g
  • Fiber - 48g
Protein - 225g
Fat - 46g
  • Sat. - 10g
  • Poly. - 5g
  • Mono. - 9g
 
November 6, 2015
Pull Hypertrophy

Life update. My assistant principal is completely incapable of doing his job. He is really making me hate teaching. I, with the rest of the staff, want to tell him to leave and kick rocks.

Great training session today. Awesome pump in my back and awesome weight I was able to move. I'm a little worried about maxing out on squats tomorrow since my abs are pretty damn sore.

Training

Pulldowns 60 - 90 second rest

127.5x6,6,6,6,6,6,7

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

TBar Row 60 - 90 sec

85x8
95x8,9

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

Close Grip Pulldown

107.5x12,11,10

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

Underhand Machine Row 60 - 90 sec rest

120x10,10,10

Hammerstrength Row 60 - 90 sec rest

140x11,11,11

Reverse Pec Deck 45 - 60 sec rest

100x11,10,10

Nutrition

Moderate Carb

Cals - 2,525
Carbs - 237g
  • Fiber - 48g
Protein - 225g
Fat - 74g
  • Sat. - 20g
  • Poly. - 11g
  • Mono. - 17g
 
November 7, 2015
Lower Power

I did very well with this max out session. Especially considering I have been losing weight and I switched up to 3 low carb days. I hit my goal of 300. I felt the depth was good and speed was good. I had one more in me so I went to 315. I asked for some random guy to spot me. When I unracked the weight, he was no where near me so I got a little nervous. The negative was very slow. Coming up, I almost got stuck, but got through it and did not lean forward at all which is a plus. However, I felt like I didn't go as deep I as normally do. I think I hit parallel and the "spotter" said I did. I like to go ATG though.

Am I disappointed, not really. I was not expecting to hit 315 at 150 pounds. What I am taking out of it was that my body can hold that weight, I can keep myself vertical with it (it was not a good morning squat) and the negative was slow. I think if I had a quicker negative, I would have hit my desired depth. I WILL hit 315 next time for my desired depth.

Training

Back Squat 3-5 min rest

Barx8
95x5
135x3
185x2
225x1
250x1
275x1
300x1
315x1*
275x2
225x4
185x4 (paused)

Front Squat 60 - 90 sec rest

175x3,3,3,3,4

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

RDL 60 - 90 sec rest

240x6,6,6

Leg Extensions 60 sec rest

190x6,6,6

Standing Calf Machine 45 - 60 sec rest

240x8,8,7,6,6

Seated Calf 45 - 60 sec rest

145x6,6,6,6,6

Nutrition

Low Carb

Cals - 2,275
Carbs - 78g
  • Fiber - 45g
Protein - 225g
Fat - 132g
  • Sat. - 32g
  • Poly. - 12g
  • Mono. - 43g
 
Quick programming update. On both push days, I swap around chest/shoulder exercises. For example, on hypertrophy push days, I have been doing shoulders first which gives them more volume for that day. On the heavy day, my chest gets more work. Starting tomorrow, I am supposed to switch the chest first on hypertrophy days and then shoulders first on power days. However, as you have seen by photos from a week or two ago, my shoulders are pretty developed. I am going to do chest first on hypertrophy days, but also keep bench first on power days as well. I am hoping the extra volume will help bring my chest up.
 
AntM1564 said:
Quick programming update. On both push days, I swap around chest/shoulder exercises. For example, on hypertrophy push days, I have been doing shoulders first which gives them more volume for that day. On the heavy day, my chest gets more work. Starting tomorrow, I am supposed to switch the chest first on hypertrophy days and then shoulders first on power days. However, as you have seen by photos from a week or two ago, my shoulders are pretty developed. I am going to do chest first on hypertrophy days, but also keep bench first on power days as well. I am hoping the extra volume will help bring my chest up.
Click to expand...

Solid plan. I only rotate because those are both weak points for me and I didn't want to exclude either.
 
booneman77 said:
Solid plan. I only rotate because those are both weak points for me and I didn't want to exclude either.
Click to expand...

I remember you saying that before. I think I will re-asses this plan after the next two cycles since the third would be shoulder predominate on heavy days.
 
November 8, 2015
Push Hypertrophy

Weight - 150.4

Weight stabilized this week, there was no change. I will be increasing my calories on my off days though.

Training

Incline DB Press 60 - 90 sec rest

55x6,6,6,6,6,6
60x6,8

This week was 8x6 with last set AMRAP

Seated Smith Shoulder Press 60 - 90 sec rest

70x8,8,9

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

Incline Hammer Strength Press

90x12
100x10,10

Incline Skull Crushers 60 - 90 sec rest

70x12,10,10

Machine Side Laterals 60 - 90 sec rest

90x10,10,10

Cable Straight Bar Pressdown 45 - 60 sec rest

32.5x15
34x12,12

Nutrition

Low Carb Day

Cals - 2,300
Carbs - 77g
  • Fiber - 41g
Protein - 225g
Fat - 130g
  • Sat. - 35g
  • Poly. - 11g
  • Mono. - 43g
 
November 9, 2015
Pull Power

Training

Deadlift 3-5 min rest

320x5,5,5,5,6

This week was 5x5, last set AMRAP

Rack Pulls 60 - 90 sec rest

365x2,2
375x2,2,2,2

This week was 6x2 with the last being AMRAP

Angled Grip Pullups 60 - 90 sec rest

BW x 6,6,6

Cable Row 60 - 90 sec rest

120x7,7,6

Lat Pulldown 60 - 90 sec rest

122.5x6,6,7

Reverse Pec Deck 45 - 60 sec rest

125x6,6,6

Nutrition

High Carb

Cals - 2,775
Carbs - 355g
  • Fiber - 49g
Protein - 225g
Fat - 45g
  • Sat. - 9g
  • Poly. - 5g
  • Mono. - 9g
 
November 10, 2015
Legs Hypertrophy

Training.

Leg Press 60 - 90 sec rest

450x6,6,6,6,6,6,6,7

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

V Squat 60 - 90 sec rest

230x8,8,8

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

Lying Hamstring Curl 60 - 90 sec rest

100x12,11,10

Leg Extensions 60 - 90 sec rest

145x12,10,10

Walking BB Lunges 60 - 90 sec rest

70x13,13,12

Reps for each leg.

Seated Calf Raises 45 - 60 sec rest

120x12,12,11,10,10

Standing Calf Raises 45 - 60 sec rest

175x12,12,12,11,11

Nutrition

Moderate Carb

Cals - 2,525
Carbs - 237g
  • Fiber - 48g
Protein - 225g
Fat - 74g
  • Sat. - 20g
  • Poly. - 11g
  • Mono. - 17g
 
November 12, 2015
Push Power

I was craving a Pop Tart post workout today. Its been a while since I had one. I need to get rid of the ones I have now so I can buy the seasonal ones!.

Training

Flat Bench Press 3-5 min rest

180x5,4+1 (rest pause rep)
175x5,5,5

This week called for 5x5 with the last set as AMRAP. Last time I did a 5x5, I was able to hit 175 for all sets with 6 on the last. I wanted to hit 180. I had to do a rest pause on the second set to get the 5 reps. So, I dropped the weight down to 175. Slightly disappointed, but I did overload the muscle. Also, as you all know if you've been following, bench has been the one thing to progress very slowly.

OHP 90 - 120 sec rest

120x2,2,2,2,2,2

This week called for 6x2 with the last set as AMRAP.

Close Grip Bench Press 60 - 90 sec rest

115x8
125x7,7

Incline DB Press 60 - 90 sec rest

50x8
55x6,6

Seated Hammerstrength Shoulder Press 60 - 90 sec rest

140x6,6,6

Weighted Dips 60 - 90 sec rest

25x8,7,7

Went lighter than normal on these since I did them last versus third in the routine. Had a closer grip too. Felt in more in the triceps.

Nutrition

High Carb

Cals - 2,775
Carbs - 355g
  • Fiber - 48g
Protein - 225g
Fat - 46g
  • Sat. - 12g
  • Poly. - 8g
  • Mono. - 12g
 
Seasonal pop tarts are tho best. I have an unreal collection of pop tarts I haven't touched in months
 
booneman77 said:
Seasonal pop tarts are tho best. I have an unreal collection of pop tarts I haven't touched in months
Click to expand...

I have a pack or two (not a whole box) of chocolate strawberry and the Halloween one. Then I have a full box of something else. I need to get through them before I'll let myself buy another box.
 
November 13, 2015
Pull Hypertrophy

Training

Pulldowns 60 - 90 second rest

130x6,6,6,6,6,6,6,6

This week calls for 8x6 with the last set being AMRAP. I think I did an extra set by accident, not entirely sure.

TBar Row 60 - 90 sec

100x6,6,7

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

Close Grip Pulldown

110x11,10,10

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

Underhand Machine Row 60 - 90 sec rest

120x11,11,10

Hammerstrength Row 60 - 90 sec rest

150x12
160x11,11

Reverse Pec Deck 45 - 60 sec rest

100x12,11,10

Nutrition

Moderate Carb

Cals - 2,525
Carbs - 237g
  • Fiber - 49g
Protein - 225g
Fat - 75g
  • Sat. - 20g
  • Poly. - 11g
  • Mono. - 17g
 
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