Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

AntM's Lean Bulk and Everything Else This Summer Log

June 17, 2016
Pull Hypertrophy

My chest is pretty damn sore. Normally I do not feel DOMS too much in my chest, but I do today. Maybe it was going a little wider on incline bench? Regardless, I like it.

Training

Lat Pulldowns

115x8,8,8,8,8,8,8

Overhand TBar Rows

85x8,8,8,8

Close Grip Pulldown

125x11,10,10,10

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

Seated Cable Row

110x12,11,10,10

Underhand Machine Row

130x10,10,10,10

Reverse Pec Deck

110x12,10,10,9+1

Nutrition

High Carb

Cals - 2,800
Carbs - 348g
  • Fiber - 49g
Protein - 225g
Fat - 58g
  • Sat. - 19g
  • Poly. - 6g
  • Mono. - 14g
 
June 18, 2016
Lower Power

I am curious to see where my weight is going to be tomorrow. I decreased cals by 400 each day and I walked to the gym, every day but Sunday. The walk is a mile each way. I'm still at a loss for why the number of cals I wasn't gaining on suddenly made me gain a lot of weight. Maybe I hav been bulking for too long, who knows.

Today's session was good. By the time I got to hip thrusts, my hamstrings and glutes were sore. I had this guy suing the bench behind the power rack I was using and he was just staring at me every single set. I hate when people stare.

Training

Back Squat 75%-85% 1 Rep Max (248-281 lbs)

250x4
255x4
260x4
265x4
275x4
280x5

Pause Squats

195x3,3,3,3
200x3

Hip Thrust

230x8,7,6

Leg Press

520x6,6,6

Lying Leg Curls

125x7,6,6

Seated Calf Machine

150x7,7,7,7,7

Standing Calf Machine

235x7,7,6,6,6

Nutrition

Low Carb

Cals - 2,300
Carbs - 205g
  • Fiber - 49g
Protein - 225g
Fat - 77g
  • Sat. - 14g
  • Poly. - 11g
  • Mono. - 20g
 
June 19, 2016
Push Hypertrophy

Weight - 162.4

Weight is up again by .4 pounds this week. I cannot wrap my head around all this increase in my weight though. One thing that has come to mind is I was supplementing with Kelp, for the iodine. I used it for two or two and a half weeks. The amount of iodine in the supplement was 500 mcg. I was doing some reading how excessive iodine can cause hypothyroidism. Do I think that happened, probably not in two weeks. A week ago I discontinued use because I would wake up to use the bathroom at night and my mouth was extremely dry. That has been getting better, but is still pretty dry during sleep. I am going to call my endocrinologist tomorrow and see if he can put some blood work for me so I can get that checked out.

Another thing it could be is I am more sedentary since school is out of session. However, I was gaining weight while school was still in session.

I redid my TDEE and used sedentary as my activity level. I got to 2214 cals or somewhere around there. I am going to decrease my cals by 100 each day this week. This will give me an average of 2412 calories per day which is about 200 over what the TDEE calculator had me at.

I will be taking those calories from protein. In fact, I am going to drop my protein down to 200 grams per day. If I take away from my fats, my fats will be super low. At this weight, 200 grams of protein per day puts me at 1.23 grams/pound which is still plenty high.

Training

Incline DB Press

60x6,6,6,6
65x6,6,6,6

Seated Smith Shoulder Press

90x6,6
95x6

Weight does not include bar.

Incline Hammerstrength Chest Press

110x12,11,11

Incline Skull Crushers

80x12,11,11

Behind the Back Cable Side Laterals

30x15
40x10,10

Cable Rope Pressdown

20.5x13,11,11

Nutrition

High Carb Day

Cals - 2,700
Carbs - 348g
  • Fiber - 48g
Protein - 202g
Fat - 56g
  • Sat. - 15g
  • Poly. - 6g
  • Mono. - 13g
 
June 20, 2016
Pull Power

Deadlifts today were difficult. My hamstrings and glutes were more sore than they normally are on Monday. This definitely affected my explosiveness off the ground. The rest of the training went very well.

I decided to weigh myself too this morning to see how weight may have changed. I am going to weigh myself daily this week. I will take that with a grain of salt though since there are so many variables for fluctuation. I was the same weight as yesterday morning.

Training

Deadlift 7x3 @ 80-90% (340-383 lbs)

340x3
345x3
350x3
355x5
365x3
370x3
375x3

Wide Grip Weighted Pullups

15x2,2,2,2,2,3

Meadows Rows

57.5x7,7,6

Neutral Grip TBar Row

110x7,6,6

Close Grip Neutral Pulldowns

142.5x7,6,6

Reverse Pec Deck

130x8,7,6,6

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 49g
Protein - 201g
Fat - 77g
  • Sat. - 15g
  • Poly. - 10g
  • Mono. - 23g
 
June 21, 2016
Legs Hypertrophy

Training.

Leg Press

500x6,6,6,6,6,6
510x6,6

RDL

235,6,6,6

V Squat

190x12,10,11

Seated Hamstring Curl

140x13.11,10

Leg Extensions

110x14,12,12,12,12

Seated Calf Raises

125x12,12,11,10,10

Standing Calf Raises

200x12,11,11,10,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 50g
Protein - 200g
Fat - 70g
  • Sat. - 12g
  • Poly. - 11g
  • Mono. - 14g
 
June 23, 2016
Push Power

Good workout today. Incline bench was tough, but I was able to hit 180 for 3. The last time I went for a 7x3, I could only hit it for 2 reps.

I went down in weight on military press for the last two sets. I did not want to arch my back. The last two sets, I paused every rep at my collarbone. Normally I just use the stretch reflex. I am going to lower the weight starting next week and pause every set on every rep. My incline bench and military press have not been improving. I'm hoping maybe that will help a little. It's odd though because everything else is progressing decently.

Training

Incline Bench Press 80%-90% of 1RM (160-180 lbs)

160x3
165x3
170x3
175x3
175x3
175x3
180x3

Military Press

135x2,2,2,2
125x2,2

Weighted DIps

60x6,6,6

Slight Incline DB Press

65x8,7,6

Seated Behind the Head Shoulder Press

85x7,7,6

Smith Close Grip Bench Press

110x7,6,6

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 50g
Protein - 200g
Fat - 70g
  • Sat. - 12g
  • Poly. - 12g
  • Mono. - 16g
 
Hey man you won in the curry/lebron promo and they're waiting for your info
 
June 24, 2016
Pull Hypertrophy

Good session today. Everything seemed somewhat effortless at the start.

Training

Lat Pulldowns

120x6,6,6,6
122.5x6,6,6,6

Overhand TBar Rows

90x6,6,6,6

Close Grip Pulldown

125x12,11,10,10

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

Seated Cable Row

110x12
112.5x10,10,10

Hammerstrength High Row

90x12,10,10,11

This is a new machine in my gym, I haven't used it yet. I had my chest against the chest pad and was leaning into it. I got a nice stretch and contraction. I saw this tip on YouTube.

Reverse Pec Deck

110x12,11,10,10

Nutrition

High Carb

Cals - 2,700
Carbs - 348g
  • Fiber - 50g
Protein - 200g
Fat - 59g
  • Sat. - 21g
  • Poly. - 5g
  • Mono. - 13g
 
June 25, 2016
Lower Power

Glutes and hamstrings took a beating today. Very good session overall. With my last two sets of squats, I noticed the bar came forward. I just need to work on keeping my upper back tight on the heavier sets. I was quite surprised with my paused squats. I didn't think I'd be able to go over 205.

Training

Back Squat 80%-90% 1 Rep Max (264-297 lbs)

265x3
270x3
275x3
280x3
285x3
290x3
295x3

Pause Squats

205x2,2,2
210x2,2
215x2

Hip Thrust

235x6,6,6

Leg Press

520x7,7,6

Lying Leg Curls

125x8,7,6

Seated Calf Machine

155x6,6,6,6,6

Standing Calf Machine

235x8,8,7,6,6

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 49g
Protein - 201g
Fat - 76g
  • Sat. - 14g
  • Poly. - 12g
  • Mono. - 16g
 
June 26, 2016
Push Hypertrophy

Weight - 161.8

Weight is down a little bit this week, which I'm fine with. Legs are pretty sore. I'm not looking forward to deadlifts tomorrow, especially since it is an 8x2 day. Endurance was VERY good today. Usually I gas out after the third set for my 5x12 on the first exercise. I didn't gas out until the last rep on the last set. I was able to use heavier weights or go for more reps this week compared to last.

Training

Incline DB Press

50x12,12,12,12,12

Seated Smith Shoulder Press

75x10+2 rest pause reps
70x12,12

Weight does not include bar.

Incline Hammerstrength Chest Press

120x10,10,10

Incline Skull Crushers

80x12,12,10

Behind the Back Cable Side Laterals

12.5x10,10,10

Cable Rope Pressdown

20.5x15,12,11

Nutrition

High Carb Day

Cals - 2,700
Carbs - 348g
  • Fiber - 50g
Protein - 201g
Fat - 59g
  • Sat. - 18g
  • Poly. - 7g
  • Mono. - 17g
 
June 27, 2016
Pull Power

Legs were not sore this morning, but felt tired on my walk to the gym. I was still somewhat happy with what I was able to pull on deadlifts. It was a hard session, but a good one. The correlation I can make with my deadlifts being more difficult is due to the pause squats on Saturday's. Since my gym renovated and got rid of the boxes, I went with pause squats and since, deadliting has been harder. I had an epic pump today in my back as well.

Training

Deadlift 8x2 @ 85-95% (361-404 lbs)

365x2
365x2
370x2
370x2
375x2
380x2
380x2
385x2

Wide Grip Weighted Pullups

7.5x5,5,5
5x5,5

Overhand Cable Rows

85x7,7,7

Neutral Grip TBar Row

110x7,7,6

Close Grip Neutral Pulldowns

142.5x7,7,6

Reverse Pec Deck

130x8,8,7,6

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 49g
Protein - 201g
Fat - 76g
  • Sat. - 15g
  • Poly. - 12g
  • Mono. - 16g
 
June 28, 2016
Legs Hypertrophy

Today was supposed to be 5x12 on the leg press. I decided I am going to go for higher reps on my hypertrophy leg days. I am going to go with 4x15 and then the reps/sets in the following weeks will go in line with the program. I may eventually go to a 3x20, we'll see.

I have all my work up for my biopsy tomorrow, I get to be hooked up to a Holter monitor for 24 hours, yay. Not.

Training.

Leg Press

380x15
410x15, 15, 15

RDL

225x12,12,12

V Squat

200x12,10,10

Seated Hamstring Curl

140x13.12,11

Leg Extensions

110x15,13,12,12,12

Seated Calf Raises

130x11,11,10,10,10

Standing Calf Raises

210x10,10,10,10,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 49g
Protein - 210g
Fat - 64g
  • Sat. - 14g
  • Poly. - 11g
  • Mono. - 10g
 
AntM Reviews Cellucor Cor Whey

Invalid Link Removed.

This is going to be a taste review only. Cor Whey is excellent and I would highly suggest it to anybody looking for whey protein. It is priced very well, macros are great and it is a quality powder. With that said, I personally love Cor Whey, but some flavors I would suggest over others.

Taste

The flavor is Chocolate Raspberry Truffle. I am not the biggest fan of chocolate unless it is white chocolate or dark chocolate. If it is more of a milk chocolate, but mixed with something I like, such as peanut butter, raspberries, etc, I will like it as long as the ratio is predominantly chocolate.

I have the perfect comparison for this powder. If you have ever had the Chocolate Raspberry Dannon Light and Fit Greek Yogurt, then you have had this flavor of Cor Whey. As soon as I tasted this powder, this came to mind right away. If you have never had the yogurt before, think of those candy chocolate covered raspberries that come out around Valentines Day. It is just like that. Not overly sweet, but sweet enough. Neither flavor overpowers the other. It is a perfect blend of the fruit and the chocolate. This is absolutely amazing. One of my favorite chocolate based powders of all time. The only thing that beats it is Select CPBC. If you like chocolate and raspberries, do yourself a favor and get this. 10/10
 
June 30, 2016
Push Power

Overall, solid session. I failed on my last set of bench. I wanted to hit 190 for 2. Last time I did an 8x2, I was able to hit it. I only got one rep this week, then I did one rep for 185 to make up for the missed rep. I guess a positive is that I did an extra set of 185 this time compared to last. It is not making sense that every other pushing movement is increasing in weight, but incline bench has stalled. I think after my max week, I am going to switch the flat for a little.

Pausing the military press went very well. I didn't think I would be able to go above 105 for a 5x5, but I was able to go to 115. I also decided to go with close grip bench on an actual bench instead of on the smith. I kept hitting one of the leads from the Holter monitor, it was a pain in the butt.

Training

Incline Bench Press 85%-95% of 1RM (170-190 lbs)

170x2
170x2
175x2
175x2
180x2
185x2
185x2
190x1
185x1

Military Press

105x5
110x5,5,5
115x5

Weighted DIps

60x7,6,6

Slight Incline DB Press

70x6,5
65x6,6

Seated Behind the Head Shoulder Press

85x7,7,7

Close Grip Bench Press

115x7,7
120x7

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 50g
Protein - 210g
Fat - 64g
  • Sat. - 14g
  • Poly. - 11g
  • Mono. - 10g
 
July 1, 2016
Pull Hypertrophy

The pump in my back was real today! Good workout. Changed up some exercises. I'm a little nervous about tomorrow's heavy squatting. My hamstrings are still a tad sore.

Training

Lat Pulldowns

105x12,12,12,12,12

Seated Cable Rows

85x12,12,12
87.5x12

Close Grip Pulldown

127.5x10,10
125x10,10

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

Chest Supported Row

100x10
90x10,10,10

Hammerstrength High Row

100x11,10,10,10

Reverse Pec Deck

115x12,10,10,10

Nutrition

High Carb

Cals - 2,700
Carbs - 348g
  • Fiber - 50g
Protein - 211g
Fat - 53g
  • Sat. - 19g
  • Poly. - 4g
  • Mono. - 9g
 
[size=+3]AntM Reviews D's Naturals Peanut Butter Chocolate Chip No Cow Bar/[/size]

Invalid Link Removed

Invalid Link Removed

Profile

The bar is your standard size protein bar. It is 60 grams and contains only 4 grams of fat 25 grams of carbs (19 grams fiber), and 20 grams protein. This is a soy/dairy free bar, the protein comes from pea and brown rice protein.

Price

About $2.50 per bar. A little cheaper than other similar bars.

Texture/consistency

The bar is very similar to the OG Quest bars, but it is a lot softer and not nearly as chewy. If you hold the end of the bar, the other end starts to flop over, showing how soft it is. Unlike the Blueberry Cobbler flavor, there is some texture in this flavor. You can see the black specs in the picture, those are cocoa nibs. I like how they are tiny and spread throughout the bar versus having big chunks here and there. It gives some crunch to the bars, but nothing crazy. However, like the blueberry cobbler flavor, these bars are dry. Not as dry as the blueberry, but still a little dry.

Taste

A huge problem with some dairy free protein bars is that you can taste the plant based protein. If you have ever had a plant based protein, you know there is just an odd taste. You do not taste the pea protein powder. This flavor is absolutely amazing. You get a subtle hint of peanut butter and chocolate chip. You also get a cookie dough taste. It tastes similar to the dough of chocolate chip cookies with a hint of peanut butter. It reminds me of those refrigerated cookies that you put on a cooking sheet and then in the oven, but the taste is of the raw dough, not the finished product. I absolutely love that dough.

Overall

I wish there was a little more texture and that the bar was a little more moist. But besides those two small flaws, this bar is amazing. One of the best tasting bars I have ever had. There is a nice blend of peanut butter and chocolate chip. It tastes just like raw cookie dough. I would suggest this bar if you like peanut butter chocolate chip or cookie dough. 9/10​
 
AntM1564 said:
[size=+3]AntM Reviews D's Naturals Peanut Butter Chocolate Chip No Cow Bar/[/size]

Invalid Link Removed

Invalid Link Removed

Profile

The bar is your standard size protein bar. It is 60 grams and contains only 4 grams of fat 25 grams of carbs (19 grams fiber), and 20 grams protein. This is a soy/dairy free bar, the protein comes from pea and brown rice protein.

Price

About $2.50 per bar. A little cheaper than other similar bars.

Texture/consistency

The bar is very similar to the OG Quest bars, but it is a lot softer and not nearly as chewy. If you hold the end of the bar, the other end starts to flop over, showing how soft it is. Unlike the Blueberry Cobbler flavor, there is some texture in this flavor. You can see the black specs in the picture, those are cocoa nibs. I like how they are tiny and spread throughout the bar versus having big chunks here and there. It gives some crunch to the bars, but nothing crazy. However, like the blueberry cobbler flavor, these bars are dry. Not as dry as the blueberry, but still a little dry.

Taste

A huge problem with some dairy free protein bars is that you can taste the plant based protein. If you have ever had a plant based protein, you know there is just an odd taste. You do not taste the pea protein powder. This flavor is absolutely amazing. You get a subtle hint of peanut butter and chocolate chip. You also get a cookie dough taste. It tastes similar to the dough of chocolate chip cookies with a hint of peanut butter. It reminds me of those refrigerated cookies that you put on a cooking sheet and then in the oven, but the taste is of the raw dough, not the finished product. I absolutely love that dough.

Overall

I wish there was a little more texture and that the bar was a little more moist. But besides those two small flaws, this bar is amazing. One of the best tasting bars I have ever had. There is a nice blend of peanut butter and chocolate chip. It tastes just like raw cookie dough. I would suggest this bar if you like peanut butter chocolate chip or cookie dough. 9/10​
Click to expand...
I have to try this.
 
July 2, 2016
Lower Power

Today's session was very good in my books. Legs did not feel sore, although, I don't think they were 100%. I say that because towards the end of squatting, I really felt my hamstrings and glutes working. I had a guy ask me how to properly do hip thrusts. He said he has read about them and wants to incorporate them, but he thinks his form is off. Also, I went with front squats instead of pause squats as my second movement since I think the pause squatting has been negatively impacting my deadlifts. I have a hard time keeping the bar on my left shoulder, I will get better with the setup. Finally, I used a different leg press today. This one feels like the weight is almost on top of you versus a 45 degree angle like the other one. It is harder to push as much weight with this, but it feels so much better on my lower back.

One last training note from today. After my last set of squats, I put a 45 pound plate on each side, so the total weight was 400 lbs. I walked it out and held it on my back for 20 or 30 seconds. I like doing this to feel heavier weight. Next week is my deload week and then I test my maxes. I did this without my belt and thought my lower back was going to cave in at first.

Last note, this was my last training week and this coming week is a deload week. I cannot believe I made it the past four weeks without stims. I will go the deload week without stims as well, as I normally do, and this will make it five weeks without any stimulants except for what is in a packet of green tea. I have one bag per day. This really showed me how much stims have a placebo effect on me.

Training

Back Squat 85%-95% 1 Rep Max (281-314 lbs)

285x2
285x2
290x2
290x2
295x2
300x2
305x2
310x2

Front Squats

155x5
135x5,5,5,5

Hip Thrust

235x7,6,6

Leg Press

270x8
290x7,7

Lying Leg Curls

130x7,7,6

Seated Calf Machine

155x7,7,6,6,6

Standing Calf Machine

240x8,8,7,7,7

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 49g
Protein - 210g
Fat - 71g
  • Sat. - 13g
  • Poly. - 11g
  • Mono. - 13g
 
July 3, 2016
Push Hypertrophy

Weight - 160.8

Down one pound this week.Here are some quick notes before I get to today's session. I will be training on Wednesday instead of Thursday. I have to move my push power day up since Thursday I am going in for my annual transplant biopsy.

My biceps are very sore today, although I'm not surprised. The first couple of weeks of doing front squats gives me major DOMS in my biceps. I think I contract them during the movement. I use a cross grip, not a clean grip. Also, my abs are VERY sore today. It is most noticeable when I suck a lot of air into my stomach, extending it. I am thinking it is because of walking out and holding onto 400 pounds on my back without my lifting belt. I guess this would be a decent way to train abs once in a while.

Training today was good. On this deload, I am only going to go lighter on my main three lifts, lifting 60-70% of the 1RM and decrease volume.intensity. No drop sets, rest pause sets, etc. Only straight sets. I have two deloads in a 12 week period, the second deload is when I decrease weight on everything.

Training

Incline DB Press

55x10,10,10,10,10,10

Seated Smith Shoulder Press

80x10,10,10

Weight does not include bar.

Incline Hammerstrength Chest Press

120x11,11,10

Incline Skull Crushers

80x13,11,10

Behind the Back Cable Side Laterals

40x13,13,12

Cable Rope Pressdown

22.5x15,12,11

Nutrition

High Carb Day

Cals - 2,700
Carbs - 348g
  • Fiber - 49g
Protein - 211g
Fat - 53g
  • Sat. - 20g
  • Poly. - 4g
  • Mono. - 11g
 
July 4, 2016
Pull Power

Deload, nothing interesting to report. Have a good and safe holiday

Training

Deadlift 5x5 @ 60-70% (255-298 lbs)

255x5
265x5
275x5
285x5
295x5

Wide Grip Weighted Pullups

5x5,5,5

Overhand Cable Rows

90x7,6,6

Neutral Grip TBar Row

110x8,7,7

Close Grip Neutral Pulldowns

142.5x7,8,6

Reverse Pec Deck

135x7,7,7,6

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 50g
Protein - 211g
Fat - 71g
  • Sat. - 14g
  • Poly. - 12g
  • Mono. - 13g
 
July 5, 2016
Legs Hypertrophy

Decided I am just going to stick with the different leg press for both days, that is why the weight is so much lighter than usual. Good workout today. Hell of a pump.

Training.

Leg Press

270x12,12,12,12,12

RDL

230x10,10,10

V Squat

200x11,10,10

Seated Hamstring Curl

140x15.12,11

Leg Extensions

110x15,14,13,12,12

Seated Calf Raises

130x11,11,11,11,10

Standing Calf Raises

210x12,11,10,10,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 49g
Protein - 210g
Fat - 63g
  • Sat. - 13g
  • Poly. - 11g
  • Mono. - 10g
 
July 6, 2016
Push Power

Had to hit this today since I'll be in the hospital most of the day tomorrow and then need to take it easy after.

I decided to go with flat bench today because I am going to switch to it, including next week for my max out week. I also did these paused. I haven't done flat in a while, so I went with something that wouldn't seem heavy since this is a deload week.

Also, I did not do behind the neck presses for my second shoulder movement. I've noticed the past two and a half or three weeks now, my left shoulder feels a little tight on push days. Both heavy and hypertrophy. I did add that exercise around the time my shoulder started feeling tight so maybe that is it. It felt fine on the exercise I swapped it out with, but felt the tightness on bench and military presses.

Training

Paused Flat Bench Press

155x5
155x5
155x5
155x5
155x5

Military Press

115x5,5,5

Weighted DIps

60x8,6,6

Incline Bench Press

135x7,7,6

Seated Hammerstrength Shoulder Press

150x6,6,6

Close Grip Bench Press

125x8
130x6,6

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 49g
Protein - 210g
Fat - 63g
  • Sat. - 13g
  • Poly. - 11g
  • Mono. - 10g
 
July 8, 2016
Pull Hypertrophy

Sorry for the longish post, but this log is about my life. If you're not interested in personal stuff, just skip this for today.

Yesterday, they decided to go through my wrist versus my groin for the biopsy. The wrist is good because recovery time is a lot less, but it hurts so much more after. Surprisingly, I was not too sore this morning and got my pull workout in. I just didn't wear my Versa Grips since it would have been on the incision.

I got a call from the nurse practitioner just a little while ago. All of the pre workup stuff looked great, the pressures of the heart looked great, but on the biopsy, they saw some signs of early acute rejection. I am going to go on a steroid, predisone, blast of 100 mg for the next three days. Thy think this should do the trick.

I have a follow up on the 19th. They will more than likely do a biopsy, but just go through my neck which is an hour thing. In and out with no recovery time since they go through a vein and not an artery, like yesterday.

Workout today was really good. I felt unusually strong. I usually train Thursday's maybe since I had yesterday off, it helped. But carbs were lower than they normally are on Thursday, so who knows. No complaints from me. Last deload day tomorrow. I also think I am going to go stim free on hypertrophy days unless I am really dragging. My five week stim break ends tomorrow and I can have stims for Sunday's training session, but I may skip out on them.

Training

Lat Pulldowns

112.5x10,10,10,10,10,10

Seated Cable Rows

95x10
100x10,10
102.5x10

Close Grip Pulldown

127.5x10
122.5x10,10,10

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

Chest Supported Row

95x10,10,10,10

Hammerstrength High Row

100x11,10,10,10

Reverse Pec Deck

115x12,11,10,10

Nutrition

High Carb

Cals - 2,700
Carbs - 348g
  • Fiber - 50g
Protein - 211g
Fat - 53g
  • Sat. - 19g
  • Poly. - 5g
  • Mono. - 10g
 
Hopefully the next biopsy turns out well. Glad to hear it wasn't all bad
 
Watch out for that predisone, I took it for a month and gained 30lbs of fat, that's how hungry it made me; also watch out for carbs. Glad everything went well!
 
CJNator said:
Watch out for that predisone, I took it for a month and gained 30lbs of fat, that's how hungry it made me; also watch out for carbs. Glad everything went well!
Click to expand...

I was on it post transplant at high doses. It made me hungry, but I didn't eat more. I didn't gain any weight from it. It is only three days as well so it isn't too bad.

But, they want me to go on a 2.5mg daily dose. I talked my way out of that a while ago, but they want me to resume it. It will be 100mg today, Sunday and Monday then 2.5mg every day
 
July 9, 2016
Lower Power

Last deload day. Squats, despite being light, were more difficult than anticipated. My lower back was just weaker for some reason, my core in general was. I did some ab work yesterday, that is probably the culprit. I did abs last Friday as well, but I wore my belt for all my working sets last week. Since it was just a 5x5 in the range of 60-70%, I wan't going to wear a belt. Everything else seemed fine, so I think the difficulty in squatting was my weakened core.

My stim break is over I am going to bring what I have been using pre workout tomorrow and consume it at work like I have been. I also have a packet of the new Alphamine, which is 125 mg of caffeine. It is lower stim, which I would consume on my hypertrophy days. I am going to being it with me, just in case, but I want to try and only consume stims on heavy days.

Training

Back Squat 60%-70% 1 Rep Max (195-227 lbs)

195x5
205x5
215x5
215x5
225x5

Front Squats

145x5,5,5

Hip Thrust

235x8,7,7

Leg Press

320x7,6,6

Lying Leg Curls

130x7,6,6

Seated Calf Machine

155x8,7,7,7,7

Standing Calf Machine

250x7,7,6,6,6

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 49g
Protein - 211g
Fat - 70g
  • Sat. - 12g
  • Poly. - 12g
  • Mono. - 13g
 
July 10, 2016
Push Hypertrophy

Weight - 160.8

Weight is the same from last week. I am going to post some thoughts in this section, followed by some training thoughts.

I did not use any stims today. I felt very good. For my heavy days, this is what I'm going to do. I do not want to jump right into higher stims, I consider this 300mg or more for a product. Instead, I have a product called Amino Shooter Edge by Champion Nutrition. It is an amino product, with caffeine in a prop blend. One of the reps told me there is only about 98 mg of caffeine per scoop. I will use one scoop of this with a fat burner I have lying around. I have so many fat burner samples from recent orders, I will go with something that is no more than 150 mg in conjunction. Using Amino Shooter Edge workouts out too since I train fasted and like to get aminos in pre workout when I do.

Training today was great. Last time I had a 7x8, I used 55 pound dumbbells for 6 sets and then the last I used 60. Today, I used the 60's for the first six sets followed by 55's for the final set. I did not want to go down in weight, but form over everything. Both smith machines were being used. I went with seated dumbbell shoulder press which I have not done in a very long time. I went lighter since I haven't done them in a while and because of my shoulder discomfort the past three weeks. Form on these were VERY good. Also, and more importantly, no shoulder discomfort at all today.

One last training note. The 80 pound pre set barbell was being used when it was time for skull crushers. I went with the 70 pound one. I also implemented something I saw on Marc Lobliner's YouTube channel yesterday. I saw up high on the bench pad so that my head was at the VERY top. I went behind my head, for an extra extension, did not lock out at the top of the reps and the negative was a lot slower. I felt it so much more in my triceps. I will be doing this more often. If I was not forced to go lighter, I would not have done this. Sometimes, going lighter is better.

Training

Incline DB Press

60x8,8,8,8,8,8
55x8

Seated DB Shoulder Press

35x8
40x8,8

Weight does not include bar.

Incline Hammerstrength Chest Press

120x12,11,10

Incline Skull Crushers

70x11,10,10

Behind the Back Cable Side Laterals

40x14,13,13

Cable Rope Pressdown

22.5x12
24x10,10

Nutrition

High Carb Day

Cals - 2,700
Carbs - 348g
  • Fiber - 50g
Protein - 211g
Fat - 54g
  • Sat. - 21g
  • Poly. - 4g
  • Mono. - 11g
 
July 11, 2016
Pull Power

Before getting into lifting notes, I will be going for a follow up biopsy next Tuesday to see how the blast of prednisone went.

I had just under 200 mg of caffeine pre workout today, in conjunction with the nootropic stack I constructed and was using during my stim break. I don't know if it was the caffeine, but I got light headed after some sets of deadlifts today. On heavy days, I feel like I need high amounts of caffeine to have an effective workout, this was just fine. I will not use any caffeine tomorrow.

I do not want to say I was disappointed with my max out attempt today, but I am not thrilled either. My last max out, 5 or 6 weeks ago, I hit 425 and it was difficult. I went for 430 today. Surprisingly, it came off the ground really quick. I got it right above my knees, I tried pulling, but put it down. I would have hurt myself or hitched it up. That is why I am disappointed. However, I realistically cannot expect to hit a 5 lb PR every 5 or 6 weeks. Yes, I pretty much did so my first year on this program, but that was also me getting back into the big lifts.

Next time, I may go for 435 instead of 430 since it was almost half way there. But that is a long time away, so we will see. I also may do my ramp up sets a little differently next time, not doing 395 before the max. I followed the same ramp up sets as my 425 though.

Training

Deadlift

135x8
185x5
225x3
275x1
315x1
365x1
395x1
430x0
365x1
315x3
275x7
225x15

Wide Grip Weighted Pullups

5x3,3,3,3,4

Overhand Cable Rows

90x7,7,7

Neutral Grip TBar Row

115x7,6,6

Close Grip Neutral Pulldowns

142.5x7,7,7

Reverse Pec Deck

135x8,7,7,6

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 50g
Protein - 213g
Fat - 71g
  • Sat. - 13g
  • Poly. - 12g
  • Mono. - 13g
 
July 12, 2016
Legs Hypertrophy

I was surprised how awesome today's session was. I woke up around 1 in the morning to use the bathroom. I don't know if it is because I went on my phone, but I could not fall back to sleep for the next two and a half hours.

I still woke up feeling great though. I could tell by my pace walking to the gym it was going to be a good workout and this was on bad sleep without stims. I had an epic pump and everything felt pretty light. My legs are now sore as all hell. Tomorrow is going to be bad.

At the end of my workout, I wanted to try something new. When my gym re-opened six weeks ago, they added a real glute ham raise. I did a "set" at the end of everything and only got four reps. It was tough as hell, probably because I was running on empty, but they felt great. I felt them entirely in my hamstrings and in my glutes. I may do these on my heavy days until I get good enough for high reps.

Training.

Leg Press

300x10,10,10
320x10,10
370x10

RDL

235x8,8,8

V Squat

200x11,11,11

Seated Hamstring Curl

140x17
160x10,10

Leg Extensions

115x15,13,13,12,12

Seated Calf Raises

130x12,11,11,11,11

Standing Calf Raises

210x12,11,11,10,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 50g
Protein - 211g
Fat - 62g
  • Sat. - 13g
  • Poly. - 11g
  • Mono. - 10g
 
July 13, 2016
Push Power

Wow, I was beyond impressed with the training session today. I was very lethargic yesterday, but that did not translate to today. Also, my right wrist has been bothering me, it is pretty bruised and sore still. It is the wrist that they went in for the biopsy last week. I called my doctor today, I was concerned about a blodd clot since they go through the radial artery, but she assured me it was just being used too much.

Last week, the deload week, was the first time I flat benched in a long time. I had no clue what to expect today. My one rep max for my incline is 205. Since I was doing pause reps on the flat bench, I was hoping to hit 205 as well. I hit 210. It wasn't too hard, so I tried 215. 215 was slower, but I went to 220 after. I paused it, got it off my chest to my surprise, but got stuck. My spotter helped me out. Needless to say, I was not expecting to hit 215, paused.

I also moved close grip bench and dips around. I would rather for heavier on the close grip bench than dips.

Finally, 200 mg of caffeine is strong as hell when you take 5 weeks off caffeine. I am going to continue to only use stims on heavy days. No stims tomorrow.

Training

Paused Flat Bench Press

45x8
75x5
105x3
135x1
160x1
185x1
210x1
215x1
220x0
185x3
185x2
160x5
160x4
135x11 (only the last rep was paused)

Military Press

125x3,3
120x3,3,3

Close Grip Bench Press

135x8
140x6,6

Incline Bench Press

140x6,6,6

Seated Hammerstrength Shoulder Press

150x8
160x6,6

Weighted DIps

50x6,6,6

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 50g
Protein - 211g
Fat - 63g
  • Sat. - 13g
  • Poly. - 11g
  • Mono. - 10g
 
July 15, 2016
Pull Hypertrophy

Another solid session today. Weight used increased or reps increased on the same weight. Pretty pumped for tomorrow's squat max out day. My front delts are super sore today as well. I'm guessing from the heavy paused bench.

Training

Lat Pulldowns

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

Seated Cable Rows

110x8,8
112.5x8,9

Close Grip Pulldown

120x10,10,10,10

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

Chest Supported Row

95x12,11,10,10

Hammerstrength High Row

110x11,10,10,10

Reverse Pec Deck

115x12,12,11,10

Nutrition

High Carb

Cals - 2,700
Carbs - 348g
  • Fiber - 50g
Protein - 211g
Fat - 54g
  • Sat. - 20g
  • Poly. - 5g
  • Mono. - 10g
 
July 16, 2016
Lower Power

I potentially have bad news to report. I was doing my warm up sets and felt good. My core felt strong, which it did not last week during the deload week or squats. I put 300 pounds on the bar for my last set before my max test. I got it, but once I racked the weight, my lower back felt funny. I rested some, went for 335, but missed it. I went down super slow and I was nervous.

I did some back down sets and my lower back was still in some discomfort. It was only in discomfort when I was unracking the weight and getting into position. After that, no discomfort. None during the squatting motion either. I did paused squats instead of front squats and felt fine, minus the unracking. I went to do hip thrusts, but supporting that weight on my core was not a good idea. I moved onto leg press no problems.

I then went to do lying leg curls, the lower back was a tad tight, so I just did 6 sets of seated leg curls, 3 for the hip thrusts and 3 for the lying leg curls. The other exercise I swapped out was standing calf raises because I did not want to support the weight on my shoulders.

Fast forward to now, almost 5 hours after and the tightness is a little greater and so is the discomfort, but I would not call it pain. I can do everything fine, the only thing that brings a lot of discomfort is over arching my back. Basically, pushing my hips way too forward.

I don't know what I did. I know I was going deeper on squats today. I may have lost tightness on that 300 set and my lower back just caved in. The fact that I'm not in pain is a good thing. I can still move, almost discomfort free, as of now, which is also somewhat positive. I will monitor this and keep you all updated.

Training

Back Squat Max Out

45x8
95x5
135x3
185x1
225x1
265x1
300x1
335x0
315x1
275x2
275x2
225x4
225x4

Pasue Squats

185x3
190x3
195x3
200x3
205x3

Leg Press

340x7,6,7

Lying Leg Curls

180x8,7,7,7,6,6

Seated Calf Machine

160x7,7,6,7,6

Horizontal Calf Machine

90x7,7,7,7,7

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 49g
Protein - 211g
Fat - 71g
  • Sat. - 13g
  • Poly. - 12g
  • Mono. - 13g
 
Sorry to hear about your back, brother. Do you stretch and/or roll regularly? Obviously not a cure all, but it helps when I tweak something.
 
**** that's not good, I'd say do epsom salt baths, rolling, and maybe stomach vacuums. Plus pretty of rest, hope it gets better man!
 
CJNator said:
**** that's not good, I'd say do epsom salt baths, rolling, and maybe stomach vacuums. Plus pretty of rest, hope it gets better man!
Click to expand...

Good call on the vacuums. I travel for a living so sit in a lot of awkward planes and cars and these have done wonders for the back pain that comes along with bad postured seats and general core health
 
booneman77 said:
Good call on the vacuums. I travel for a living so sit in a lot of awkward planes and cars and these have done wonders for the back pain that comes along with bad postured seats and general core health
Click to expand...

They are great, I haven't done them in a while but when I did I felt a ton stronger with my core and still do.
 
sparks2012 said:
Sorry to hear about your back, brother. Do you stretch and/or roll regularly? Obviously not a cure all, but it helps when I tweak something.
Click to expand...

I stretch and roll after every workout. Prior to deadlifting and leg days, I follow Defranco's Agile 8 routine.

CJNator said:
**** that's not good, I'd say do epsom salt baths, rolling, and maybe stomach vacuums. Plus pretty of rest, hope it gets better man!
Click to expand...

I've been doing vacuums more and more recently, just to do them. I was doing them in between some sets today. I'm actually trying not to bed rest too much. Too much bed rest is actually counter productive for healing. Even after my hear transplant, I was up and walking 20 hours later. The nurses in that section of the hospital are like boot camp instructors and and flip people out of bed if they do not want to walk lol.

booneman77 said:
Good call on the vacuums. I travel for a living so sit in a lot of awkward planes and cars and these have done wonders for the back pain that comes along with bad postured seats and general core health
Click to expand...

I read an article on T-nation a while ago suggesting to flex your glutes if you sit too much. I had to admit, I have been sitting a lot more since school ended. I do have another part time summer job, but when teaching, I would be on my feet all day except for portions of prep. I would even eat lunch standing up.

I don't think this was due to a weak core though, I think my descent was too quick and I try to bounce out of the hole and depth was lower than usual. I will give a full update after my training post.
 
July 17, 2016
Push Hypertrophy

Weight - 156.8

I will save you from reading about my "injury" I will post about it after this if you want to read about it.

Weight is down 4 pounds this week. Can't say I'm surprised since the waist of my pants and lifting belt are looser. Strength is still up though, so no complaints. Last time I hit eight sets of six reps on dumbbell incline press, I used 60 pounds for the first four sets and 65 for the last four. I was heavier too. I was able to hit 65 for all 8 sets despite the weight decrease.

Training

Incline DB Press

65x6,6,6,6,6,6,6,6

Seated DB Shoulder Press

45x6,6,7

Incline Hammerstrength Chest Press

130x10,10,10

Incline Skull Crushers

70x11,10,10

Behind the Back Cable Side Laterals

40x15,13,13

Cable Rope Pressdown

24x12,10,10

Nutrition

High Carb Day

Cals - 2,700
Carbs - 348g
  • Fiber - 49g
Protein - 211g
Fat - 55g
  • Sat. - 15g
  • Poly. - 6g
  • Mono. - 13g
 
Here is an update.

Atr I posted yesterday, my lower back become a little tighter, but nothing debilitating. I could bend down and touch my toes, although it is not like I could just do it effortlessly. I put some ice on my back from time to time and went back to my gym last night to use the chair massager. I've never ued it before, but it felt great on the area.

I worked today and have been on my feet all day up to this point. However, I have been reading that one does not want to rely on bed rest. Plus, my back feels a little looser when active. I went to the gym after work. I thought picking the dumbbells off the floor and kicking them up for incline chest and seated presses would be bad, but it wasn't at all. After, I decided to do 45 minutes of cardio since I couldn't walk to them gym today. I used the eliptical, looking back, I probably should have used the bike with the back pad. A had a few brief spasms, but nothing bad. I then went and sat in the chair again.

I have an appointment tomorrow with a chiropractor. I have never seen one before. I am not anticipating him doing much, if anything, tomorrow since it is the first visit. I also have a deep tissue massage I purchased from Groupon a while ago. I think I'll go Wednesday for that.

After being on my feet all day and doing cardio, my back is just a little tired now. I do not feel the tightness anywhere else, which is a good sign and my flexibility and mobility are better than yesterday.

Regarding training, here is my game plan. Tomorrow is supposed to be a heavy pull day and Friday is the hypertrophy pull day. I am going to move the hypertrophy work to tomorrow. Tuesday, I will do hypertrophy legs, getting rid of the RDL for something else. Thursday is a heavy push day, the only potential problem would be military press. Depending on how I feel Friday, I may or may not deadlift. I will see how the week goes.
 
July 18, 2016
Pull Hypertrophy

I will have a complete update tomorrow or Wednesday. Today was very busy and tomorrow might be as well.

Training

Lat Pulldowns

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

Seated Cable Rows

120x6,6
122.5x6,7

Hammerstrength High Row

110x12,11,11
115x10

T Bar Row

50x11,10,10,10

Over hand grip

Close Grip Pulldowns

110x11,10,10,10

Reverse Pec Deck

120x12,11,10,10

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 50g
Protein - 211g
Fat - 71g
  • Sat. - 12g
  • Poly. - 11g
  • Mono. - 13g
 
July 19, 2016
Legs Hypertrophy

I will give an in depth update tomorrow or later tonight. Again, another hellish and busy day.

Training.

Leg Press

360x10,10,10,10,10,10

Walking Barbell Lunges

70x12,12,12

V Squat

200x11,10
205x10

Seated Hamstring Curl

160x12,11,10

Leg Extensions

115x15,13,13,13,12

Seated Calf Raises

130x12,11,11,11,11

Horizontal Calf Raises

70x10
55x10,10,10,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 50g
Protein - 211g
Fat - 62g
  • Sat. - 12g
  • Poly. - 11g
  • Mono. - 9g
 
Updates.

I went for my biopsy yesterday. There was less inflammation, which means the rejection is declining. We made a change in my medication. I will go for another biopsy in three weeks to see if that helped.

Back update. I had no problems training back on Monday, this was a hypertrophy pull day. Yesterday, hypertrophy legs, I had very little issues with as well. I did not do RDL, although I felt like I could. Tomorrow is push power, the only thing I am double thinking is military press, but we'll see.

The discomfort is not really in my lower back, but not in my glute either. When I first did this, my entire lower back was sore. Now, I just have discomfort on my right side, kind of where my lower back and glute meet. But the discomfort is just general tightness, almost like I trained too much. My mobility and flexibility is improving. I may deadlift, lightly, on Friday and may squat lightly on Saturday. I will wait and see.

I went to see a chiropractor on Monday. He seems to think it is my SI joint. The tightness is no where near a disc, so he eliminated that. He also did some X-rays and said the discs look fine. I am a little compressed on my right side, the side that is tight, but that is all. When I have read about the SI joint, it makes sense that I over stressed that due to how it is supposed to work.

I am going back tomorrow for some treatment. Worse comes to worse, I do not deadlift or squat this week and next week should be fine. Or I just skip those lifts next week too and take it from there.
 
AntM Reviews Labrada Supercharge Stim Free

Invalid Link Removed
Invalid Link Removed

Profile

Invalid Link Removed

This is a very solid profile. A full dose of creatine, 5 grams of BCAA, 1.5 grams of tyrosine, 10 mcg of Hup A and solid doses of several other ingredients to aid in workout performance. I would change the profile in the following way though. I would take out the 2 grams of beta alanine. I think BA is overrated, and it must be dosed at 3.2 grams, split between two doses. I would either omit it completely or replace it with 2.5 grams of TMG which is a heck of a lot better than BA. Next, I would make one addition for the focus aspect. I would add some form of choline, I would personally opt for 300-600 mg of Alpha GPC. I personally love this ingredient as a nootropic. More Hup A is needed as well.

Taste

This was the grape flavor. I enjoyed it. It reminded me of Welch's grape juice. It was very light and natural. If you like grape, you would like this.

Focus

Very good. I was able to focus on my workout. There is a solid dose of tyrosine and Hup A, both of which I use in my own non stim pre workout. Like I mentioned before, I would add some form of Choline, specifically Alpha GPC. I think this can aid even more with the focus aspect and make those on a stim break feel great.

Pump

Solid pump. I used this while training fasted and had a pump as if I trained with carbs pre workout. Also, on days I trained with low reps, the pumps were great.

Final Thoughts

All in all, I would suggest this product for anyone looking for a non stim product, especially those looking for a non stim to use during a stim break. A stim break can be hard to get through for some, but the hefty dose of tyrosine will help those that need focus when taking a stim break. I think a choline source and getting rid of beta alanine would make this product even better. I am satisfied with everything about this product. It is a solid choice. 9/10
 
[size=+3]AntM Reviews Yup Brands B-UP Cinnamon Roll Bars/[/size]

Invalid Link Removed
Invalid Link Removed

Profile

Invalid Link Removed

As you can see this bar is moderate in carbs and protein, high in fiber and low in fat. There is also minimal sugar and salt. The protein is also from high quality protein sources, not soy which you find sometimes.

Price

About $2.50 per bar. I got a box at $1.00 per bar.

Texture/consistency

This are soft and airy. I would relate them to a marshmallow. They are really soft on the inside and get that slight gooey consistency when you chew on it. These bars are not chewy like taffy, which some high fiber protein bars are.

Taste

I had high hopes for this since cinnamon rolls/buns were my favorite as a kid. The flavoring is very plain. It is almost as though there is no flavoring at all. A touch, and I mean a touch, of cinnamon is picked up. However, it is nothing much. It isn't bad, just plain. Maybe if they added more salt or cinnamon it would help.

I tried these out of the wrapper and heated up. Sometimes heating the bar changes the flavoring, but it did not in this instance.

Overall

I would not buy this flavor at full price or even discounted. Yes, the profile is solid, but the lack of flavor kills it. Maybe I will use them in yogurt or something to give them some flavor. Given the texture and consistency, I would say out of the wrapper, these are like flavorless marshmallows and when heated, they are liked toasted marshmallows, but they do not have that sugary flavor. Once again, beyond plain. 5/10​
 
AntM Reviews Better Body Sports Amino Ammo

Invalid Link Removed

Mixability

A lot more foamy than most BCAA products. It looks like I put soap and water in my shaker, that is how much foam there is.

Profile

Invalid Link Removed

6 grams of BCAA at a 4:1:1 ratio. The BA, CM and agmatine are all underdosed.

Taste

The flavor was Watermelon. It is your basic watermelon flavor with a slightly artificial aftertaste.

Overall

Average taste, average profile with some extras sprinkled in, but are under dosed. Nothing stands out with this product. I would opt for something a little better.7/10​
 
July 20, 2016
Push Power

That area feels better today. I have another appointment with the chiropractor soon as well. I am thinking I may be able to deadlift tomorrow!

Today's training session was amazing. I did not use any caffeine pre workout, despite stating I would use some on heavy days. Despite the massive weight loss from last week, my strength was up. I was pleasantly surprised with flat bench. I could have gone out of my perscribed percentage range of 80%, but I stayed inside and just did an AMRAP for the last set.

On military presses, I was going to being my belt, but left it home. I was focusing on squeezing my glutes so my back would not arch. I was even able to go heavier than anticipated.

Training

Paused Flat Bench Press 5x5 @ 70%-80% of 1RM (151 lbs - 172 lbs)

155x5
160x5
165x5
170x5
170x7

Military Press

125x2,2,2,2
130x2,2

Close Grip Bench Press

140x8
145x6,6

Incline Bench Press

140x7,6,6

Seated Hammerstrength Shoulder Press

160x7,7,6

Weighted Dips

50x8,7,7

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 50g
Protein - 211g
Fat - 61g
  • Sat. - 13g
  • Poly. - 11g
  • Mono. - 9g
 
You must log in or register to reply here.
Back
Top