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AntM's Lean Bulk and Everything Else This Summer Log

AntM Reviews iSatori Bio-Active Whey Protein

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Macros/Profile

Very good macros. 3.5 grams of fat, 2 grams of carbs and 25 grams of protein. A touch higher in fat than I would like, but nothing crazy high. It is a whey blend comprised of whey concentrate, isolate and hydrioisolate, in that order. It is also infused with Bio-Grow. I have never used Bio-Grow, so I have no comment on that

Taste

The flavor is vanilla swirl and yes, I tried the protein without the chia seeds. Not that it would make a difference in taste. This is one of my favorite whey vanilla powders. It is a very thick and creamy vanilla taste. It is just like vanilla frosting from a can. That was a guilty pleasure of mine as a kid, eating frosting out of the can. Think of the frosting with Dunkaroos, it is just like that.

Overall

I would suggest for people to give this a try. It is a little pricey, one dollar per serving, but the macros and taste warrant at least one tub. The Bio Grow is going to make it a little more pricey. I have never used Bio Grow. From the reviews I have read, it really helps with recovery. I do not use protein powders every day, so I would personally skip on purchasing another tub, due to price point. If I did consume a powder everyday, I would give this continuous use to see if recovery is better. 9/10​
 
July 22, 2016
Pull Power

I will post an injury update following this post and my training going forward.

I did not know if I was going to do deadlifts going into the gym today. I wanted to, but it was dependent on how my joint felt. Warm up routine, it felt good. Warm up sets, it felt good. So I did deadlifts and everything went very well. I will get into that more into my update, next post. My legs are extremely sore today and that impacted my deadlifts. I hit 340, which was supposed to be my top set. I wanted to go for more than 5 reps, but my legs were shaking. The rest of me felt fine. I have just been playing a lot of pick up basketball and golf lately. I think that has caused my legs to be extra sore.

Also, I noticed my belt was very loose. I was on the last hole, with a hoodie on. I also had a shirt on under the hoodie and the hoodie had a pocket pouch in the front. I may have to increase cals this week. I think my body weight will be down again, due to all the basketball and golf.

One final note, I hope some of you can use this in your training. When doing weighted pullups, I have such a hard time keeping the arch in my lower back because of the plates in front of my body. I saw a tip article on T-Nation this past week and they stated to turn the belt so the weights are dangling from your back versus your front. This makes keeping that arch 100 times easier. My weighted form was so much better. try it out some time.

Training

Deadlift 5x5 @ 70%-80% of 1RM (298 lbs -340 lbs)

295x5
310x5
320x5
330x5
340x5

Wide Grip Weighted Pullups

7.5x2,2
12.5x2,2,2,2

Neutral Grip T Bar Rows

115x6,6,6

Wide Neutral Grip Pulldowns

122.5x8,7,7

Close Grip Neutral Pulldowns

125x6,6,6

Used attachment with space in the middle for more ROM

Reverse Pec Deck

135x7,7,7,7

Nutrition

High Carb

Cals - 2,700
Carbs - 348g
  • Fiber - 50g
Protein - 211g
Fat - 55g
  • Sat. - 18g
  • Poly. - 6g
  • Mono. - 11g
 
Injury Update

I went back to the chiro yesterday and saw the partner of the doctor I saw on Monday. He knew right away it was my SI joint when we were talking. He is a former power lifter, now doing corssfit, and had the same injury and suffered it when deadlifting. The chiro fixed me up, I had some other treatment and I was on my way.

The SI joint is responsible for bearing loads which is why I felt it when I had weight on my back or even had a hard time standing up. A few days ago, it was even difficult for me to do a glute bridge, Anything where I would push my hips forward put me in discomfort.

I did some glute bridges prior to deadliting, it is part of my warm up routine, and I felt no pain. I also felt no lain when doing the camel to cat pose, which I do for warm ups as well. When deadlifting today, I made an effort to not hyper extend at lockout, which I tend to do. This worked well.

Tomorrow is supposed to be my heavy leg day. I am going to try and squat. If I feel any pressure with the weight I want to work with I will just go with light front squats or use the V Squat machine since I used it the other day no problem. I am also going to try and do hip thrusts, although I couldn't do them last week. Since I can do a glute bridge now, it should not be an issue. I may go lighter on these regardless, though.
 
July 23, 2016
Lower Power

I don't know how to feel about today's session. On one hand, I was able to do everything I normally do, pain free. On the other hand, squats were difficult and I had to go lighter on hip thrusts and lying leg curls.

Maybe this is because my lower back was a touch sore, not pain just DOMS, from deadlifting yesterday. I have never deadlifted and then done a heavy leg workout the next day. Maybe my legs weren't fully recovered. I did not use any stims or maybe just because I was hurt and didn't want to push myself too hard.

I was very slow on my negatives for squats. I was really focusing on form while performing the movement. The first set I did for hip thrusts, I attempted the weight I wanted to use, but felt a touch of tightness in the joint. I dropped the weight and didn't feel it. I also re-positioned myself and think my form was better to do that

Training

Back Squat @ 70%-80% of 1RM (231-264 lbs)

235x5
245x5
250x5
255x5
260x5

Paused Squats

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

Hip Thrust

185x7,7,6

Leg Press

360x6,6,6

Lying Leg Curls

115x7,6,6

Seated Calf Machine

160x8,8,7,7,7

Standing Calf Machine

250x8,7,7,7,7

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 48g
Protein - 211g
Fat - 70g
  • Sat. - 14g
  • Poly. - 12g
  • Mono. - 13g
 
July 24, 2016
Push Hypertrophy

Weight - 156.8

Weight is the same this week. I'm a little surprised as to how activity levels were pretty much the same from the week prior, when I lost 4 pounds and so was caloric intake. The only difference was I was using a lightly stimmed pre workout that week and this past week, I did not consume any stimulants. I doubt that would cause such a weight loss, but who knows.

Training today was good. No stimulants. On my incline dumbbell bench, the day called for a 5x12. Last time I had the 5x12, I was able to use 50 pounds for all five sets and got all 12 reps each set. This week, I used 55 pounds for the first three sets and 50 pounds for the last two. That is a good improvement. Everything else went up in weight or reps as well, some things did stay the same.

I worked on abs after. I have deadlifts tomorrow. My lower back is still a touch tight. I will use my rumble roller before bed tonight. It still blows my mind how people can do heavy deadlifts and then heavy squats the next day, or the other way around.

Training

Incline DB Press

55x12,12,12
50x12,12

Seated DB Shoulder Press

35x12,12,12

Incline Hammerstrength Chest Press

130x11,10,10

Incline Skull Crushers

70x13,12,11

Behind the Back Cable Side Laterals

42.5x13,12,12

Cable Rope Pressdown

24x12,10,10

Nutrition

High Carb Day

Cals - 2,700
Carbs - 348g
  • Fiber - 50g
Protein - 211g
Fat - 55g
  • Sat. - 15g
  • Poly. - 6g
  • Mono. - 13g
 
July 25, 2016
Pull Power

Pretty good workout today. Lower back did not feel like there was DOMS present. I kind wish I had some caffeine pre workout. Pulling heavy and squatting heavy with caffeine is such a mental thing, still.Tomorrow is lower hypertrophy, I may or may not do RDL. I skipped on them last week due to my injury and since I didn't take time off from squatting or deadlifting, I may just give them a rest one more week.

I am also think about making a change to this lifting routine. I will post that after this, any input is appreciated!

Training

Deadlift 6x4 @ 75%-85% of 1RM (319 lbs -361 lbs)

320x4
330x4
340x4
350x4
360x4
360x4

Wide Grip Weighted Pullups

5x5,5
Bodyweight x5,5,5

Neutral Grip T Bar Rows

115x7,6,6

Wide Neutral Grip Pulldowns

125x7,6,6

Close Grip Neutral Pulldowns

125x7,6,6

Used attachment with space in the middle for more ROM

Reverse Pec Deck

135x8,8,7,7

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 49g
Protein - 210g
Fat - 73g
  • Sat. - 14g
  • Poly. - 9g
  • Mono. - 16g
 
Regarding training, I am thinking about changing how often I go for a new 1 rep max. Here is what the current program looks like (just heavy days)

Week 1 - 5x5 at 70%-80% of 1RM
Week 2 - 6x4 at 75%-85% of 1RM
Week 3 - 7x3 at 80%-90% of 1RM
Week 4 - 8x2 at 85%-95% of 1RM
Week 5 - 5x5 at 60%-70% of 1RM (deload)
Week 6 - Max Out
Week 7 - 5x5 at 70%-80% of 1RM
Week 8 - 6x4 at 75%-85% of 1RM
Week 9 - 7x3 at 80%-90% of 1RM
Week 10 - 8x2 at 85%-95% of 1RM
Week 11 - 5x5 at 60%-70% of 1RM (deload)
Week 12 - Max Out

Repeat

So every 6 weeks, I am trying for a new 1 rep max. I think this may be too often. I was thinking of switching to the following:

Week 1 - 5x5 at 70%-80% of 1RM
Week 2 - 6x4 at 75%-85% of 1RM
Week 3 - 7x3 at 80%-90% of 1RM
Week 4 - 8x2 at 85%-95% of 1RM
Week 5 - No squats, deadlifts or bench
Week 6 - 5x5 at 70%-80% of 1RM
Week 7 - 6x4 at 75%-85% of 1RM
Week 8 - 7x3 at 80%-90% of 1RM
Week 9 - 8x2 at 85%-95% of 1RM
Week 10 - 5x5 at 50%-60% of 1RM (deload)
Week 11 - Max Out

Repeat

I think on that fifth week, not doing bench, squats or deadlifts will give my body a nice rest from the big three I would just substitute something else instead. Maybe a variation or something different. I would want to do the big three the week before maxing out just due to motor pattern. I feel like if I take a week off from those, I am thrown off for one week. That is why I would want to take off from them earlier. Thoughts on this?
 
AntM1564 said:
CJNator here is the article

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Click to expand...
Thanks, I tried this at my gym but the weight belt doesn't allow me to spin it around :(
AntM1564 said:
Regarding training, I am thinking about changing how often I go for a new 1 rep max. Here is what the current program looks like (just heavy days)

Week 1 - 5x5 at 70%-80% of 1RM
Week 2 - 6x4 at 75%-85% of 1RM
Week 3 - 7x3 at 80%-90% of 1RM
Week 4 - 8x2 at 85%-95% of 1RM
Week 5 - 5x5 at 60%-70% of 1RM (deload)
Week 6 - Max Out
Week 7 - 5x5 at 70%-80% of 1RM
Week 8 - 6x4 at 75%-85% of 1RM
Week 9 - 7x3 at 80%-90% of 1RM
Week 10 - 8x2 at 85%-95% of 1RM
Week 11 - 5x5 at 60%-70% of 1RM (deload)
Week 12 - Max Out

Repeat

So every 6 weeks, I am trying for a new 1 rep max. I think this may be too often. I was thinking of switching to the following:

Week 1 - 5x5 at 70%-80% of 1RM
Week 2 - 6x4 at 75%-85% of 1RM
Week 3 - 7x3 at 80%-90% of 1RM
Week 4 - 8x2 at 85%-95% of 1RM
Week 5 - No squats, deadlifts or bench
Week 6 - 5x5 at 70%-80% of 1RM
Week 7 - 6x4 at 75%-85% of 1RM
Week 8 - 7x3 at 80%-90% of 1RM
Week 9 - 8x2 at 85%-95% of 1RM
Week 10 - 5x5 at 50%-60% of 1RM (deload)
Week 11 - Max Out

Repeat

I think on that fifth week, not doing bench, squats or deadlifts will give my body a nice rest from the big three I would just substitute something else instead. Maybe a variation or something different. I would want to do the big three the week before maxing out just due to motor pattern. I feel like if I take a week off from those, I am thrown off for one week. That is why I would want to take off from them earlier. Thoughts on this?
Click to expand...

I'd say maybe at least do one set of 10 at 40 to 60% of your 1RM to keep you from losing any strength from on your lifts. Not doing then even for a week can impact someone's strength, how much would vary per individual.
 
CJNator said:
Thanks, I tried this at my gym but the weight belt doesn't allow me to spin it around :(


I'd say maybe at least do one set of 10 at 40 to 60% of your 1RM to keep you from losing any strength from on your lifts. Not doing then even for a week can impact someone's strength, how much would vary per individual.
Click to expand...

That is a good idea, maybe I will do that! I'm one of those people that if I do not lift, I feel weaker AND the movement is increasingly difficult. That's the main reason why I advocate for deloads versus time off.
 
July 26, 2016
Legs Hypertrophy

Holy hell, I cannot believe school starts in a month! Now the summer is going by very quick. My school better get it's stuff straight and let me know what classes I'm teaching so I can start prepping.

I did RDL today. I did them from a dead stop. Normally I rack the bar knee level, un-rack it and perform the sets. Today, I decided to pull each rep from the ground. I could not go nearly as heavy and I felt them more in my lower back and my hamstrings versus just in my hamstrings. It almost felt like a weighted hyper extension.

Due to this, I decided to do another exercise. Instead of doing walking lunges, like I did last week, I did front foot elevated split squats. My quads were and are trashed now. I may incorporate these into my routine.

Leg press I decided to go for 3x20. That was so hard even though the weight was light.

Training.

Leg Press

270x20,20,20

RDL

165x12,12,12

V Squat

205x10,10,10

Seated Hamstring Curl

160x13,11,11

Leg Extensions

115x15,14,13,13,13

Seated Calf Raises

135x11.11.10,10,10

Standing Calf Raises

210x11,11,11,10,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 49g
Protein - 211g
Fat - 63g
  • Sat. - 18g
  • Poly. - 10g
  • Mono. - 16g
 
July 27, 2016
Push Power

Great workout today. I rounded up on my top set for bench press. Also, for military presses, I was able to use 115 for all five sets and the reps were all paused. Last time I did a 5x5 on that with paused reps, I hit 105 for one set, 110 for three sets and 115 for the last.

My hamstrings are really sore. I think I am going to stick to doing RDL paused like I did yesterday.

I also went to the chiro after work and the gym for a quick adjustment.

Training

Paused Flat Bench Press 6x4 @ 75%-85% of 1RM (161 lbs - 183 lbs)

165x4
170x4
175x4
180x4
180x4
185x4

Military Press

115x5,5,5,5,5

Close Grip Bench Press

145x6,7,6

Incline Bench Press

140x6,6,6

Seated Hammerstrength Shoulder Press

160x7,7,7

Weighted Dips

55x6,6,6

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 40g
Protein - 210g
Fat - 64g
  • Sat. - 16g
  • Poly. - 10g
  • Mono. - 18g
 
July 29, 2016
Pull Hypertrophy

Basic workout today. I had a great pump. I decided to use a sample of Controlled Labs White Pipes, review coming soon, that I had lying around. Once again, no stims. I am debating on using 100 mg of caffeine for tomorrow's heavy leg day. My hamstrings are still absolutely sore as well.

I got all 12 reps for all 5 sets on lat pulldowns, but had to rest a little longer on the last two sets. I think I will stick with the same weight next week and see if it is easier, instead of going up in weight.

Training

Lat Pulldowns

107/5x12,12,12,12,12

Seated Cable Rows

100x12,12,12,12

Hammerstrength High Row

115x11,10,10,10

T Bar Row

50x12
55x10,10,10

Over hand grip

Close Grip Pulldowns

110x11,10,10,10

Reverse Pec Deck

120x12,11,10,10

Nutrition

High Carb

Cals - 2,700
Carbs - 348g
  • Fiber - 50g
Protein - 212g
Fat - 56g
  • Sat. - 15g
  • Poly. - 5g
  • Mono. - 7g
 
July 30, 2016
Lower Power

I had about 50 mg of caffeine prior to today's session. I was sweating a lot more than usual, that's for sure. Squats were hard. I'm thinking it is because I have been more physically active, playing basketball and going golfing like I mentioned before and I am just walking more in general. Hip thrusts felt very good today. No discomfort at all. I paused at the top of each rep. For paused squats today, I paused longer than usual. I paused for 2-3 seconds. I was able to see the reflection of the digital clock so I know each one pause was 2-3 seconds. That is why there is a weight drop there.

Training

Back Squat 6x4 @ 75%-85% of 1RM (248-281 lbs)

250x4
255x4
260x4
265x4
270x4
280x4

Paused Squats

185x5
155x5,5,5
160x5

Hip Thrust

185x8,7,7

Leg Press

360x6,6,6

Lying Leg Curls

115x7,6,6

Seated Calf Machine

165x6,6,6,6,6

Standing Calf Machine

255x7,7,7,6,6

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 49g
Protein - 210g
Fat - 72g
  • Sat. - 15g
  • Poly. - 8g
  • Mono. - 14g
 
July 31, 2016
Push Hypertrophy

Weight - 156.8

Weight is the same this week.

I was able to hit ten reps for all six sets with the 55 pound dumbbells. Last time I performed a 6x10, I had to drop the weight to 50 pounds for the last set. I also decided to go up on the last set of seated dumbbell presses. The first two sets were kind easy. The 40's were heavier, but doable. I had a very good session and it seemed to go fairly quick.

Training

Incline DB Press

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

Seated DB Shoulder Press

35x10,10
40x10

Incline Hammerstrength Chest Press

130x12,10,10

Incline Skull Crushers

70x14,12,12

Behind the Back Cable Side Laterals

42.5x13,13,13

Cable Rope Pressdown

24x12,11,10

Nutrition

High Carb Day

Cals - 2,700
Carbs - 348g
  • Fiber - 50g
Protein - 210g
Fat - 56g
  • Sat. - 16g
  • Poly. - 5g
  • Mono. - 7g
 
August 1, 2016
Pull Power

Very happy with the session today. I had roughly 60 mg of caffeine pre workout. I don't know if that made a difference, but who knows. Last time I did a 7x3 on deadlifts, I only hit 375 for my top set and I remember, it was extremely tough. Not to say 380 was a cake walk, but I would say on par with how 375 felt last time. Everything else increased a little as well. My hunger is high today for some reason.

Training

Deadlift 7x3 @ 80%-90% of 1RM (340 lbs -383 lbs)

340x3
345x3
350x3
355x3
365x3
370x3
380x3

Wide Grip Weighted Pullups

5x5,5,5

Neutral Grip T Bar Rows

115x7,7,7

Wide Neutral Grip Pulldowns

125x7,7,6

Close Grip Neutral Pulldowns

125x7,7,6

Used attachment with space in the middle for more ROM

Reverse Pec Deck

140x7,7,6,6

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 50g
Protein - 211g
Fat - 68g
  • Sat. - 14g
  • Poly. - 8g
  • Mono. - 10g
 
AntM Reviews Performix Iso 9:2:2

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Mixability

A little more foamy than most BCAA, but this is leucine heavy. That was to be expected. However, since Performix uses Terra Beads, some of these remained in the shaker and I had to use some water to get them out. All of them do not dissolve and you get little beads you can crunch in between your teeth. Not a lot, but it happened.

Profile

The nuts and bolts is 5 grams of BCAA and a "Recovery Complex" of CM 2:1, TMG and Glutamine. This blend is just under four grams. The CM and TMG are underdosed. TMG should be dosed at 2.5 grams.

Taste

The flavor was Icy Blue Razz. It was very good, but a little strong. Overall, I enjoyed it.

Overall

I would not suggest this product. I am not sold on the Terra Beads making a difference. It is also an over glorified BCAA product. Yes, five grams of BCAA is fine, but the recovery complex is under dosed. There is a hydration complex which is nice, but most products have something like this now. Last, the price is $50 for 30 servings. This is overpriced. Even if every other ingredient was properly dosed, I would not spend $1.67 per serving on a BCAA product. 4/10​
 
AntM Reviews Controlled Labs Purple Wraath

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This is short. It is just a taste test. I have used Purple Wraath numerous times and it is in my top five for amino acid supplements. With that in mind, I would buy it and suggest it to anyone. This was my first time with this flavor.

Taste

The flavor was Cotton Candy. I would not call it cotton candy. When I first tasted it, I had to smack my lips a little at first. I took another small sip and another. I was taking time in between to think of what the flavor was. I honestly could not put my finger on it. However, it was VERY good. I don't know what I would call it, but it was pretty damn good and a nice change of pace from your typical flavors.. 10/10​
 
AntM Reviews Controlled Labs White Pipes

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Mixability

Perfect.

Profile

The sample packet was two servings and in order to get the most out of the product, you would ideally go with two scoops. That will still give you 25 servings. At two scoops, everything is dosed perfectly. 2 grams of glycerol, 1 gram of agmatine; both of those will help with a pump. 2 grams of taurine to help with hydration and 6 grams of l-cm for recovery and a pump.

Taste

The flavor was Juicy Watermelon. It had your typical watermelon flavor and then was followed by a slightly artificial aftertaste.

Pump

This is a non stim product and focuses on creating a great pump. I would say the pump I got was better than normal, but not up with with other pump focused products I have used. I would not say I was disappointed, but I wasn't blown away either. I should mention that I had a low rep day.

Overall

I would suggest this product to those looking for a product to help with a pump. The taste could be a little better. The initial taste was good, but had an artificial aftertaste. The ingredients are dosed very well and the label is completely transparent. The pump was better than normal, I would like to see how it is when I train with higher reps. It is worth a try though. 8/10​
 
AntM Reviews PEScience High Volume

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Mixability

Perfect.

Profile

This profile is stacked. I wish the second complex was an open label, but oh well. The product works. You get 4 grams of l-citrulline, 2 grams of arginine nitrate and 1 gram of agmatine. The second complex is a prop blend of taurine, glycerol and amento.

Taste

The flavor was Tropical Cooler. It was almost perfect. Think of taking a bunch of summer fruits, mixing them in a blender and drinking it. I wish it was a little stronger/sweeter. I used 8 ounces of water, but still wish it was a touch sweeter.

Pump

This is a non stim product and focuses on creating a great pump. I used this on my hypertrophy pull day. Literally two sets into my first exercise, pulldowns, my back felt pumped to them point where I had to walk with my elbows flared out to my sides. The pump was strong and came quickly.

Overall

I would suggest this product to those looking for a product to help with a pump. It tastes very good, but could be a touch stronger. The pump was real. It came very quickly into my training session and lasted the entire time.One may complain about the price, but given the ingredients and dosing, it is a well priced product.. 9/10​
 
August 2, 2016
Legs Hypertrophy

Nothing really of note. I went stim free today, despite feeling a little tired. I need to stop checking my phone in the middle of the night when I get up to use the bathroom. I switched the order of V Squats and RDL today.

I used High Volume again and holy hell, I thought my quads were going to blow after leg presses. My lower back had a terrible pump after RDL too. HV is legit..

Training.

Leg Press

320x15,15
290x15,15

V Squat

210x10,10,10

RDL

190x10
195x10,10

Seated Hamstring Curl

160x14,12,12

Leg Extensions

115x15
120x12,12,12,12

Seated Calf Raises

135x11.11.10,10,10

Standing Calf Raises

210x12
215x11,10,10,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 49g
Protein - 211g
Fat - 58g
  • Sat. - 17g
  • Poly. - 9g
  • Mono. - 11g
 
August 4, 2016
Push Power

Went to the chiro for an adjustment today.

Training went VERY well. I was able to go out of my prescribed percentage for my last set of paused flat bench. It was only one pound over, but it was still more than anticipated. Also, last time I hit three sets of five reps on military presses, I hit 115 for all three sets. Today, I hit 120 for the first, went down to 115 since I had to strain a little. 115 felt easy, so I went back to 120 and got it.

Next, my CGBP was the same weight, but last week hit 6,7,6 rep wise, today was 8,7,6. Dips also increased by three reps total over the three sets. Either I lost weight or I am a little stronger. I will go with the latter given how I was able to increase weight and/or reps.

Training

Paused Flat Bench Press 7x3 @ 80%-90% of 1RM (172 lbs - 194 lbs)

175x3
175x3
180x3
185x3
185x3
190x3
195x3

Military Press

120x5
115x5
120x5

Close Grip Bench Press

145x8,7,6

Incline Bench Press

140x7,6,6

Seated Hammerstrength Shoulder Press

160x8,8
170x7

Weighted Dips

55x8,7,6

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 50g
Protein - 211g
Fat - 57g
  • Sat. - 16g
  • Poly. - 9g
  • Mono. - 11g
 
August 5, 2016
Pull Hypertrophy

Nothing exciting today. I went with the same weight as I used last time I went with a 6x10 for pulldowns. I was only able to complete the first four sets. I could have stayed with the same weight, but I would have needed to rest longer and have mini rest intra set by taking some time between each rep. I went against that and dropped the weight.

At the end of the session, I tried out the Hoist Pulldown machine. I liked it, I felt a good contraction. I think I am going to switch to this for a bit now as well. Hit some abs after and I have heavy squats tomorrow. I'll probably train with 98 mg of caffeine.

Training

Lat Pulldowns

112.5x10,10,10,10
102.5x10,10

Seated Cable Rows

110x10,10,10,10

Hammerstrength High Row

115x12,11,10,10

T Bar Row

55x12,11
57.5x11,11

Over hand grip

Close Grip Pulldowns

110x11,11,10,10

Reverse Pec Deck

120x12,11,10,10

Nutrition

High Carb

Cals - 2,700
Carbs - 348g
  • Fiber - 49g
Protein - 210g
Fat - 57g
  • Sat. - 16g
  • Poly. - 5g
  • Mono. - 6g
 
August 6, 2016
Lower Power

I was pretty satisfied with today's session. Hip thrusts felt almost effortless and I seemed to breeze through today's session. Squats were a little tough, but I was able to grind through them. After my session, I basically had to power walk home since it looked like it was going to rain. I didn't bring an umbrella and didn't want to get caught in it, if it did rain. It did not though.

Training

Back Squat 7x3 @ 80%-90% of 1RM (261 - 297 lbs)

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

Paused Squats

165x5,5
170x5

Hip Thrust

195x7,6,6

Pause at the top for extra contraction

Leg Press

360x7,7,6

Lying Leg Curls

115x7,7,6

Seated Calf Machine

165x7,7,7,7,6

Standing Calf Machine

255x8,7,7,7,6

Nutrition

Low Carb

Cals - 2,200
Carbs - 205g
  • Fiber - 48g
Protein - 211g
Fat - 66g
  • Sat. - 15g
  • Poly. - 8g
  • Mono. - 7g
 
[size=+4]AntM Reviews PEScience High Volume[/SIZE]

Invalid Link Removed

This is just a taste test since I reviewed High Volume earlier this week. In terms of effectiveness, this is an amazing product and delivers skin tearing pumps.

Taste

The flavor was Blue Raz. Often with this flavor, it is overly sweet or tart. In 12 ounces of water, this was perfect. It had a very good blend of sweetness and tartness with no artificial after taste. I really enjoyed this flavor.​
 
August 7, 2016
Push Hypertrophy

Weight - 155

Weight is down 1.8 pounds this week. I don't know why there was such a big drop. Calories were the same as the previous week and weight did not change. I am not going to increase calories this week. I have been walking to them gym everyday I train, it is two miles round trip. Since school is going to start back up in a few weeks, I will not be walking to the gym, except for Saturday mornings. I am going to drop one day of walking to the gym each week starting this week. This will help save some cals. I will re-asses next week.

Training was good today. Last time I did 7x8 on incline dumbbell presses, I hit 60 pounds, but only for six sets. On the seventh, I had to drop to 55. Today, I was able to complete all seven sets and my rest periods were spot on. I am also 5.8 pound under from when I last did that 7x8. I also was able to go heavier by ten pounds and five pounds on the seated dumbbell press from last time.

Training

Incline DB Press

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

Seated DB Shoulder Press

45x8
35x8,8

Incline Hammerstrength Chest Press

135x11,10,10

Incline Skull Crushers

80x11,10,10

Behind the Back Cable Side Laterals

42.5x15,13,13

Cable Rope Pressdown

24x12
25.5x10,10

Nutrition

High Carb Day

Cals - 2,700
Carbs - 348g
  • Fiber - 49g
Protein - 210g
Fat - 56g
  • Sat. - 16g
  • Poly. - 5g
  • Mono. - 6g
 
August 8, 2016
Pull Power

I know I said yesterday I was not going to up calories since I am reducing walking to the gym by one day, but I do think I need to ad something on top of it. I will add 25 calories to each low carb day. My two lifting low carb days, I will add those calories in the form of carbs and my off day, will be in fats.

I was able to hit a higher weight on this week's 8x2 compared to the last time, despite being almost six pounds lighter. I am going to put all eight sets from the last time in a quote under what I did this week. All accessory lifts were up in weight and/or reps this week as well.

Training

Deadlift 8x2 @ 85%-95% of 1RM (361 lbs -404 lbs)

365x2
365x2
370x2
375x2
380x2
385x2
385x2
390x2

Last Time

365x2
365x2
370x2
370x2
375x2
380x2
380x2
385x2
Click to expand...

Wide Grip Weighted Pullups

7.5x3,3,3,3,3

Neutral Grip T Bar Rows

115x8
120x6,6

Wide Neutral Grip Pulldowns

125x7,7,7

Close Grip Neutral Pulldowns

125x8,7,7

Used attachment with space in the middle for more ROM

Reverse Pec Deck

140x8,7,6,6

Nutrition

Low Carb

Cals - 2,225
Carbs - 211g
  • Fiber - 49g
Protein - 213g
Fat - 68g
  • Sat. - 15g
  • Poly. - 7g
  • Mono. - 11g
 
August 9, 2016
Legs Hypertrophy

Nothing really of note. Had to do a lot of stuff today. Renewed my drivers license, even though it isn't up until October 4. I just didn't know if I would be able to get to the DMV during the school year. I had a Groupon for a deep tissue massage and I ended up signing a monthly membership. The lady was very good. She was stretching me out as well. She really focused on the insertion points as well. She suggested I see another guy next time since he specializes in trigger point therapy.

Training.

Leg Press

320x12,12,12,12
325x12

RDL

235x8,8,8

V Squat

210x11,10,10

Seated Hamstring Curl

160x15,13,13

Leg Extensions

120x15,13,13,12,12

Seated Calf Raises

135x11.11.11,10,10

Standing Calf Raises

215x12,12,11,11,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 49g
Protein - 212g
Fat - 59g
  • Sat. - 16g
  • Poly. - 7g
  • Mono. - 14g
 
AntM1564 said:
August 9, 2016
Legs Hypertrophy

Nothing really of note. Had to do a lot of stuff today. Renewed my drivers license, even though it isn't up until October 4. I just didn't know if I would be able to get to the DMV during the school year. I had a Groupon for a deep tissue massage and I ended up signing a monthly membership. The lady was very good. She was stretching me out as well. She really focused on the insertion points as well. She suggested I see another guy next time since he specializes in trigger point therapy.

Training.

Leg Press

320x12,12,12,12
325x12

RDL

235x8,8,8

V Squat

210x11,10,10

Seated Hamstring Curl

160x15,13,13

Leg Extensions

120x15,13,13,12,12

Seated Calf Raises

135x11.11.11,10,10

Standing Calf Raises

215x12,12,11,11,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 49g
Protein - 212g
Fat - 59g
  • Sat. - 16g
  • Poly. - 7g
  • Mono. - 14g
Click to expand...

had a massage just like this about 3 weeks ago... total game changer and far and away better than anything I've had before.

Loved that she talked to me about the nitty gritty details of what she was doing and feeling in my pain points and such as well. Really enlightening and made me 100% want to go back to her.
 
booneman77 said:
had a massage just like this about 3 weeks ago... total game changer and far and away better than anything I've had before.

Loved that she talked to me about the nitty gritty details of what she was doing and feeling in my pain points and such as well. Really enlightening and made me 100% want to go back to her.
Click to expand...

I told the woman that did mine I would like to go back to her. She said thanks, but told me to use this other guy just one time since he does trigger point stuff and then I can make my decision. I like honesty like that.
 
August 11, 2016
Push Power

Another epic push session today. I am really surprised how well these days have been going, especially since I have lost some weight. Pushing exercises are the last movements for my strength to increase and are the first to decrease when I lose weight.

My top set for bench was supposed to be 204, I can't do that obviously, so I went to 205. The reps were smooth. I don't want to say easy, but they moved smoothly. Also, last time I did a 5x3 on my military presses, I only hit 125 for the first two sets, then had to decrease the weight. Not only was I able to complete all five sets at 125 for three reps, but on the lst set, I hit four reps. I was thinking of going up to 130 for that set, but I did not want to arch my back.

Training

Paused Flat Bench Press 8x2 @ 85%-95% of 1RM (181 lbs - 204 lbs)

185x2
185x2
190x2
190x2
195x2
195x2
200x2
205x2

Military Press

125x3,3,3,3,4

Close Grip Bench Press

150x7,6,6

Incline Bench Press

140x7,7,7

Seated Hammerstrength Shoulder Press

170x7,6,6

Weighted Dips

55x8,7,6

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 49g
Protein - 212g
Fat - 59g
  • Sat. - 16g
  • Poly. - 8g
  • Mono. - 14g
 
AntM1564 said:
I told the woman that did mine I would like to go back to her. She said thanks, but told me to use this other guy just one time since he does trigger point stuff and then I can make my decision. I like honesty like that.
Click to expand...

Mine was the same way! Told her I'd come back but she suggested I see a chiro as well. Love when people are honest and truly caring.
 
August 12, 2016
Pull Hypertrophy

Nothing exciting today. I decided to use the Hoist Pulldown Machine instead of doing cable pulldowns. I felt like I was able to pull through my elbows more and really perfect my form. Overall, I did not feel as fatigued after, but that is because I was able to use a nice weight and control it.

Training

Hoist Lat Pulldowns

125x8,8,8,8
145x8
132.5x8,8

Seated Cable Rows

107.5x8,8
112.5x8,9

Hammerstrength High Row

120x11,10,10,10

T Bar Row

60x11,11,10,10

Over hand grip

Close Grip Pulldowns

110x12,11,11,10

Reverse Pec Deck

120x12,10,10,10

Nutrition

High Carb

Cals - 2,700
Carbs - 348g
  • Fiber - 49g
Protein - 211g
Fat - 52g
  • Sat. - 15g
  • Poly. - 6g
  • Mono. - 13g
 
August 13, 2016
Lower Power

Good session today. I can't complain because last 8x2 squat day, I was able to hit 310 for my top set and did so again today at a lower body weight. I'm a little dissapointed because before the weght loss over the summer, I was a little stronger with squats. It's odd though because all my other leg movements are going up in weight and my pushing exercises are increasing as well. I think the more I remove walking to them gym, my legs will get back to normal.

I was able to go 10 and 15 pounds heavier than I anticipated on pasued squats which was a nice surprise. Hip thrusts also seemed very easy today. I had an epic pump in my glutes.

My upcoming week is supposed to be a deload which, followed by a meax out week. However, I addressed what I was going to do about five weeks ago when I maxed out. That will be in my next post.

Training

Back Squat 8x2 @ 85%-95% of 1RM (281 - 314 lbs)

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

Paused Squats

185x3,3,3,3
190x3

Hip Thrust

195x8,8,7

Pause at the top for extra contraction

Leg Press

450x6,6,6

Lying Leg Curls

115x8,7,7

Seated Calf Machine

165x7,8,7,7,6

Standing Calf Machine

260x8,7,7,6,6

Nutrition

Low Carb

Cals - 2,200
Carbs - 211g
  • Fiber - 50g
Protein - 211g
Fat - 67g
  • Sat. - 14g
  • Poly. - 7g
  • Mono. - 11g
 
Here is what I am doing.

I stated about four or five weeks ago that I thought maxing out every six weeks was not the best idea. I would be doing a deload week this week with a maxout next week. Instead, I am going to follow the programs again. I am going to use the same weights for all sets on squat, bench and deadlift. My goal is to either A. get more reps on the last set or B. be able to increase the weight on the last set. Then the week after my 8x2 will be deload followed by the maxout.
 
August 14, 2016
Push Hypertrophy

Weight - 156.8

Weight is back at 156.8, which it was for the two or three weeks prior to last week. I don't know what happened last week, but I'm glad it stabilized back to normal. Training session was good this day. Last time I did 8x6 on incline dumbbell press, I hit 65 for all sets. I was able to hit 70 for two sets, which is an improvement. All other lifts went up, slight in reps or in weight.

I cannot wait for this heat wave to break tonight. The real feel here has been around 105-111 for the past four days.I also had my first FitJoy bar today. Look for a review later in the week. I will try to get it up sooner, but I have two public school interviews this week that I need to prep for.

Training

Incline DB Press

65x6,6,6
70x6,6
65x6,6,6

Seated DB Shoulder Press

50x6,6,6

Incline Hammerstrength Chest Press

140x10,10,10

Incline Skull Crushers

80x12,10,10

Behind the Back Cable Side Laterals

45x12,12,12

Cable Rope Pressdown

25.5x11,10,10

Nutrition

High Carb Day

Cals - 2,700
Carbs - 348g
  • Fiber - 50g
Protein - 210g
Fat - 57g
  • Sat. - 18g
  • Poly. - 7g
  • Mono. - 6g
 
August 15, 2016
Pull Power

If you missed my post Saturday, this week was supposed to be a deload. Instead, I am re-visiting the weights I used on the big three last time aroud but I am aiming for the same weight with more reps on the last set or an increase in weight.

Last 5x5, I hit 340 for my top set which is 80% of my 1RM. I was anticipating on going for more reps with that, but I felt good. I went to 345 instead and hi five and it was pretty smooth. I think I could have gotten a sixth, but it would have taken me pretty close to complete failure, which I wanted to avoid.

Training

Deadlift 5x5 @ 70%-80% of 1RM (298 lbs -340 lbs)

300x5
310x5
320x5
330x5
345x5

Wide Grip Weighted Pullups

12.5x2,2,2,2,2,3

Neutral Grip T Bar Rows

120x7,6,6

Wide Neutral Grip Pulldowns

125x8
127.5x6,6

Close Grip Neutral Pulldowns

127.5x7,6,6

Used attachment with space in the middle for more ROM

Reverse Pec Deck

140x8,8,7,6

Nutrition

Low Carb

Cals - 2,225
Carbs - 211g
  • Fiber - 49g
Protein - 210g
Fat - 67g
  • Sat. - 15g
  • Poly. - 7g
  • Mono. - 11g
 
August 16, 2016
Legs Hypertrophy

Good session today. Leg press felt easier than normal.

Training.

Leg Press

330x10,10,10,10
340x10
360x10

RDL

240x6,6
245x6

V Squat

210x12,11,10

Seated Hamstring Curl

180x12,10,10

Leg Extensions

120x15,14,13,13,13

Seated Calf Raises

135x12.11.11,10,10

Standing Calf Raises

220x11,11,10,10,10

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 49g
Protein - 211g
Fat - 62g
  • Sat. - 18g
  • Poly. - 7g
  • Mono. - 11g
 
[size=+3]AntM Reviews FitJoy Protein Bars/[/size]

Invalid Link Removed
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Profile

These bars have very good macros. I personally like that they are not too high in fiber, like most protein bars out there now. This particular flavor is 60 grams for a serving, 8 gram of fat, 23 grams of carbs (11 grams of fiber), and 20 grams of protein. All of these things are on bar with most other protein bars at there.

The main protein source is also top notch, being whey protein isolate. It does not use inferior protein sources for the protein content.

Price

From FitJoy directly, you are looking at a little over $2 a bar which is a tad higher than some other similar protein bars.

Texture/consistency

You can see from the pictures that this is not your run of the mill bar with only a taffy like look. The bar is soft right out of the wrapper. It is not chewy either. A lot of bars now are excessively chewy, to the point where I feel like my jaw will fall off. The bar is a little monotone in terms of the texture, but you can see the pecans in he bar which provide a nice crunch. They are scattered all throughout the bar as well, which is a nice touch.

Taste

The flavor was Frosted Cinnamon Roll. This was my favorite junk food as a kid. Initially, there is a very plain flavor, not bad, just a little plain. After that, you can get a hint of cinnamon. I wish there was more, but it was noticeable. If you look at the second picture, the midle layer is what reminds me of a cinnamon toll. You get that gooey taste from an actual cinnamon roll where the cinnamon, sugar and icing meet. It is not as decadent as the real thing, but it is similar. Personally, I wish it was sweeter and had more cinnamon. I would say the flavor overall is just above average.

Overall

This particular flavor is pretty enjoyable. I wish it was a little sweeter and had more of a cinnamon taste. Perhaps if the initial taste was not a plain, unflavored bar, it would be better overall. It does a decent job to make a healthy alternative frosted cinnamon roll, but there is still some left to be desired. The profile and macros are on point and I like that it is not overly high in fiber. Price is a little higher, but knowing you're getting good ingredients is worth it. Personally, I love that the bar is not overly chewy and has a good amount of pecans to give the bar different textural notes. I cannot stand a bar that is monotone. 8/10​
 
AntM1564 said:
[size=+3]AntM Reviews FitJoy Protein Bars/[/size]

Invalid Link Removed
Invalid Link Removed

Profile

These bars have very good macros. I personally like that they are not too high in fiber, like most protein bars out there now. This particular flavor is 60 grams for a serving, 8 gram of fat, 23 grams of carbs (11 grams of fiber), and 20 grams of protein. All of these things are on bar with most other protein bars at there.

The main protein source is also top notch, being whey protein isolate. It does not use inferior protein sources for the protein content.

Price

From FitJoy directly, you are looking at a little over $2 a bar which is a tad higher than some other similar protein bars.

Texture/consistency

You can see from the pictures that this is not your run of the mill bar with only a taffy like look. The bar is soft right out of the wrapper. It is not chewy either. A lot of bars now are excessively chewy, to the point where I feel like my jaw will fall off. The bar is a little monotone in terms of the texture, but you can see the pecans in he bar which provide a nice crunch. They are scattered all throughout the bar as well, which is a nice touch.

Taste

The flavor was Frosted Cinnamon Roll. This was my favorite junk food as a kid. Initially, there is a very plain flavor, not bad, just a little plain. After that, you can get a hint of cinnamon. I wish there was more, but it was noticeable. If you look at the second picture, the midle layer is what reminds me of a cinnamon toll. You get that gooey taste from an actual cinnamon roll where the cinnamon, sugar and icing meet. It is not as decadent as the real thing, but it is similar. Personally, I wish it was sweeter and had more cinnamon. I would say the flavor overall is just above average.

Overall

This particular flavor is pretty enjoyable. I wish it was a little sweeter and had more of a cinnamon taste. Perhaps if the initial taste was not a plain, unflavored bar, it would be better overall. It does a decent job to make a healthy alternative frosted cinnamon roll, but there is still some left to be desired. The profile and macros are on point and I like that it is not overly high in fiber. Price is a little higher, but knowing you're getting good ingredients is worth it. Personally, I love that the bar is not overly chewy and has a good amount of pecans to give the bar different textural notes. I cannot stand a bar that is monotone. 8/10​
Click to expand...

This flavor must be waaayyyy better than the cccd I had. It was maybe the worst bar I've ever had. Taste and texture. Will never buy another flavor after that disaster.
 
AntM Reviews PES Frosted Chocolate Cupcake Select Protein

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Macros/Profile

Exceptional. 120 cals for a scoop, 2 grams of fat, only 1 gram of carbs and 24 grams of protein. Anyone can fit this into their diet.

Taste

I tried this three ways so far, here is how each way tasted.

In oatmeal - You definitely get the chocolate pastry taste. To me, a muffin and cupcake are the same thing, but a cupcake has frosting. I was reminded right away of a double chocolate muffin. It wasn't a light milk chocolate and it wasn't a dark chocolate. It was in between.

Six ounces og unsweetened almond milk - Yes, I measured out six ounces. It mixes very thick, which I love. Initially, you get the muffin/pastry taste, just like in the oatmeal. Then you do get some extra richness which reminded me of a frosting.

Plain Fat Free Greek Yogurt - this was my favorite way. Think of taking a canister of chocolate frosting and eating it right from the canister. You do get the pastry/muffin taste, but the frosting flavor takes over here. I put the bowl in the freezer for about 25 minutes before I ate it. I am thinking that whatever you mix it in, the colder that is, the more of a frosting taste you get and the warmer, the more pastry/muffin taste.

Overall
First, let me say I am not a fan of chocolate, but this chocolate flavor was rich enough for me to use this in my rotation. The macros are spectacular and the taste is pretty much spot on with the Forsted Chocolate Cupcake name. I wish it has more of the frosted taste, I would say that the cake portion itself is the dominant flavor. This is a lot better than the original chocolate flavor. 8/10
a
My Select rankings
1. Chocolate Peanut Butter Cup
2. Vanilla
3. Snickerdoodle
4. White Chocolate Mint
5. Frosted Chocolate Cupcake
6.Blondie
7. Milk Chocolate

​
 
August 18, 2016
Push Power

I killed it today, for the most part. Last 5x5 on pause flat bench, I hit 170 for 7 reps as my top set. I knew I was going for 175 today based on that. The 4 sets of 5 prior to my last set felt great. The bar was moving quickly and I did not need to rest too long. I decided to go for 180 instead of 175. I unracked the weight and the right side felt a little funny. I still did the set and hit 5 reps. I looked at the right side after and I had a 5 pound plate on last instead of a 2.5. So technically, I hit 182.5 for 5 reps on that last set.

Next was military presses, yes military, no leg drive and I pause each rep on my shoulders. Last time I did a 6x2, I hit 125 for the first 4 sets then 130 for the final 2 sets. I decided to go for 135 and I put a 45 on each side to motivate me. I figured if I had a 45 on sintead of a 25 and two 10s, I would not want to take the 45 off. and put a bunch of other plates on. All six sets were very smooth.

The one "downside" for today was I missed my ast rep on the last set for dips. I should not have used two 25s and a 10 on my dip belt. I could not keep three thicker plates in between my legs and the plates kept swinging during the sets.

Training

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

155x5
160x5
165x5
170x5
182.5x5

Military Press

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

Close Grip Bench Press

150x8,7,7

Incline Bench Press

140x8,7,6

Seated Hammerstrength Shoulder Press

170x7,6,6

Weighted Dips

60x6,6,5 + 1 rest pause

Nutrition

Moderate Carb

Cals - 2,450
Carbs - 280g
  • Fiber - 49g
Protein - 212g
Fat - 62g
  • Sat. - 20g
  • Poly. - 7g
  • Mono. - 11g
 
August 12, 2016
Pull Hypertrophy

Just like last week, this pull day felt easy. The last two pull hypertrophy days I have not been as intense, I have been more calm focusing on pulling with the back. I think that is why it has been feeling so effortless.

My legs feel really good. I'm excited for tomorrow.

Training

Hoist Lat Pulldowns

145x6,6,6,6,6,6,6,8

Seated Cable Rows

120x6
125x6,6
127.5x7

Hammerstrength High Row

120x11,11,11
125x10

T Bar Row

62.5x12,11
65x10,10

Over hand grip

Close Grip Pulldowns

112.5x11,10,10,10

Reverse Pec Deck

120x12,11,11,10

Nutrition

High Carb

Cals - 2,700
Carbs - 348g
  • Fiber - 49g
Protein - 211g
Fat - 60g
  • Sat. - 19g
  • Poly. - 9g
  • Mono. - 16g

Here is also a quick review on this milk I tried. This stuff was amazing. It honestly tasted like your favorite vanilla milkshake. It was very thick as well, not as thick as a milkshake, but closely identical. The macros are great too. For 12 ounces, 4 grams of fat, 11 grams of carbs and 30 grams of protein. If you have a grocery store near you that doubles coupons, such as a Shoprite or Stop and Shop/Giant, pick some up. On their website, they always have coupons. I bought this one and a chocolate and ended up paying 25 cents for both, no each, but both. This is a great way to get some protein in post workout. Normally I do not like protein drinks, hell, I never mix my powders in liquid. But the macros, price, taste and thick consistency make this stuff gold!

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August 20, 2016
Lower Power

Very happy with today's session. Last 5x5 on squats, I hit 260 for my top set. I remember it was somewhat difficult. I went into today thinking I would go for more reps, but the 4 sets prior felt pretty good. I decided to go to 265 which I hit. I probably had another half rep in me.

Training

Back Squat 8x2 @ 85%-95% of 1RM (231 - 264 lbs)

235x5
245x5
250x5
255x5
265x5

Paused Squats

195x2,2
200x2,2
205x2,2

Hip Thrust

205x8,7,6

Pause at the top for extra contraction

Leg Press

360x7,7,7

Lying Leg Curls

120x8,7,6

Seated Calf Machine

160x7,7,7,7,7

Standing Calf Machine

270x7,7,7,6,6

Nutrition

Low Carb

Cals - 2,200
Carbs - 211g
  • Fiber - 50g
Protein - 211g
Fat - 67g
  • Sat. - 14g
  • Poly. - 7g
  • Mono. - 11g
 
August 21, 2016
Push Hypertrophy

Weight - 156.8

Weight is unchanged from last week.

It was a good session today, am I happy with it, not, but I did see improvements. I shouldn't beat myself up over some improvements, bu wish I saw some more. Going for 12 reps on the first two exercises takes a lot out of me for the rest of the session. It's funny how my body doesn't faigue nearly as much with lower reps and more weight instead of the higher reps and less weight.

Last 5x12 on incline db press, I hit 55 pounds for my first three sets, then had to drop to 50 for the last two. Today, I hit 55 for all five sets. Only the last set was tough. Last time I had 3x12 on db shoulder press, I hit 30 pounds for all three sets. Today, I hit 35 for 12 on the first two sets. On the last set, I only got 10. I could have squeezed out two more, but did not want to arch my back. I rested for 20 seconds and then hit four more reps.

Training

Incline DB Press

55x12,12,12,12,12

Seated DB Shoulder Press

35x12,12,10 + 4

Incline Hammerstrength Chest Press

140x11,10,10

Incline Skull Crushers

80x12,10,10

Behind the Back Cable Side Laterals

45x15,13,13

Cable Rope Pressdown

25.5x12,10,10

Nutrition

High Carb Day

Cals - 2,700
Carbs - 348g
  • Fiber - 49g
Protein - 211g
Fat - 58g
  • Sat. - 19g
  • Poly. - 7g
  • Mono. - 6g
 
[size=+3]AntM Reviews FitJoy Protein Bars/[/size]

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These bars have very good macros. I personally like that they are not too high in fiber, like most protein bars out there now. This particular flavor is 60 grams for a serving, 8 gram of fat, 23 grams of carbs (11 grams of fiber), and 20 grams of protein. All of these things are on bar with most other protein bars at there.

The main protein source is also top notch, being whey protein isolate. It does not use inferior protein sources for the protein content.

Price

From FitJoy directly, you are looking at a little over $2 a bar which is a tad higher than some other similar protein bars.

Texture/consistency

You can see from the pictures that this is not your run of the mill bar with only a taffy like look. The bar is soft out of the wrapper. The peanuts add a nice crunch, but the bar is still pretty one tone. This bar is a little chewier than the cinnamon roll bar. The chocolate is what makes it chewy. It is not chewy like taffy, but chewy as in it sticks to your teeth almost.

Taste

The flavor was Chocolate Peanut Butter. Personally, I wish there was more of a peanut butter flavor since I am not the biggest fan of chocolate. It isnt bad, but not my cup of tea. If I had to give it a ratio, it would be 70/30 chocolate to peanut butter.

Overall

This particular flavor is alright, I had higher hopes for it. If you like chocolate more than peanut butter, you will probably like it more than me. However, if you enjoy peanut butter more, this will not fit your needs. The chocolate layer on the top makes this bar a little more chewy than I would like, but it is not too excessive. 7/10​
 
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