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AntM's Lean Bulk and Everything Else This Summer Log

December 10, 2016
Lower Power

Deload.

Training

Back Squat 5x5 @ 60%-70% of 1RM (198-231 lbs)

200x5
210x5
220x5
230x5
230x5

Front Squats

185x2,2,2,2,2,2

Hip Thrust

255x6,6,6

Leg Press

5100x6,6,6

Lying Leg Curls

120x6,6,6

Seated Calf Machine

155x8,8,7,6,6

Standing Calf Machine

250x7,6,6,6,6

Nutrition

Low Carb

Cals - 2,475
Carbs - 247g
  • Fiber - 49g
Protein - 227g
Fat - 75g
  • Sat. - 17g
  • Poly. - 7g
  • Mono. - 11g
 
December 11, 2016
Push Hypertrophy

Weight - 152

Weight is down 1.8 pounds this week. Surprising since last week was an easy deload week. I was only going to up my cals by 25 each day of the week, but figured I cannot get back into my spinning wheels way, so I am going with 50.

Last time I was aiming for 12 reps on incline bench, I was only able to complete it for 2 sets, I was able to get all 4 sets for 12 this week. I didn't hit 10 reps on my last set of incline skull crushers, but I have been babying 70 pounds for a long time now.

One thing that absolutely surprised me was the smith seated overheard press. I wrote in my log to do 4 sets of 12 with 65 pounds, since last time I hit 60 for all three sets. It was really difficult for some reason. I went to take the weights off and realized I 75 pounds on the bar instead!

Training

Incline/Flat DB Press

Incline - 60x12,12
Flat - 60x12,12

Seated Smith Shoulder Press

75x12,12,12,12

Weight does not include the bar, just plates

Incline Hammerstrength Chest Press

130x12,10,10

Incline Skull Crushers

80x10,10,9

Seated Behind the Neck Barbell Press

90x11,10,10

Straight Bar Cable Pressdown

47.5x12,11,10

Nutrition

High Carb Day

Cals - 3,025
Carbs - 396g
  • Fiber - 50g
Protein - 225g
Fat - 59g
  • Sat. - 22g
  • Poly. - 5g
  • Mono. - 15g
 
[size=+3]AntM Reviews Snap Nutrition Ooh Snap! Protein Crispy Bar[/size]

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Texture/consistency

Yes, as the name claims, this is a crispy bar and a very crispy one at that. It is EXACTLY like a Rice Krispie Treat bar. It is light and air like one with an incredible crunch in every bite.

Taste

This was Chocolate Peanut. I did not get the peanut at all, but I did get the chocolate. What I enjoyed most was that the chocolate was not overbearing. I am not the biggest chocolate fan and prefer dark chocolate to milk. This had a subtle and natural milk chocolate taste to it. The label does say it contains peanut and peanut butter, but I did not get that at all.

Profile

This is a lower calorie bar that is moderate in fat, moderate/low in carbs and has a moderate protein content. I like it because it is great for anyone, a low carb person, low fat, etc. One may complain because the first type of protein listed is soy protein isolate. However, this does not bother my=e since there are other sources of protein and it is probably not all that much soy in total. I would like to see it eliminated though.

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Price

About $14 for a box of 7. Roughly $2/bar. A little on the higher side for something that uses soy protein, is small (44 grams) and given the overall protein content (15g/bar).

Bottom Line

If you're in the market for something on the go, not a "protein" or "meal replacement" bar, but rather a bar to keep at work, in the car or to add to a meal, I would definitely suggest this. It will not fill you up, but is a great addition to a full meal or even a small something between meals. I could even see this being pre workout fuel since they do not fill you up a ton.

I really enjoyed this flavor despite not getting any peanut or peanut butter flavor. If that had come through, the taste would be perfect. If it was just labeled as chocolate, it would be perfect as well. However, having the word peanut in the name implies there should be some peanut flavoring, which I did not experience.

The profile is very friendly, but I would like to see soy protein isolate go. I am not against soy protein once in a whole, but would prefer better protein sources. Lastly, the price is in line with most other brands, $2/bar, but keep in mind those bars are larger and provide more protein and all around better protein sources.

All in all, this is a great bar and is versatile. I will pick up a box of the vanilla marshmallow. How I would fix this bar is drop the price OR use a different protein source, other than soy and infuse more peanut or peanut butter flavoring into the bar. 8.5/10

​
 
December 12, 2016
Pull Power

Max day! Last time I tested my max, I hit 430. Two weeks ago, I hit 425, working up to a heavy single that was not my PR. I hit 425 after climbing slowly. That gave me confidence to not only hit 435 but 440. It was a grinder. Right above knee level it was brutal. I was able to lock it out though. I got a compliment on gutting it through, from a woman with a beastly squat.

Everything else went smoothly. I did not do drop sets after each exercise, I think this kept me fresh for the upcoming movements. I really need to engrave in my mind that more volume does not equal more gains.

Training

Deadlift Max Attempt

135x5
225x3
315x1
365x1
405x1
440x1
405x1
375x2
345x4 or 5
315x5
300x5 (no belt)

Rack Pulls

355x5,5,5,5,5

Knee level

Wide Grip Pullups

5 pounds x 7,6,6

Neutral Grip T Bar Rows

120x7,7,7

Close Grip Neutral Grip Pulldowns

112.5x8,7,6

Wide Grip Neutral Pulldowns

117.5x7,6,6

Reverse Pec Deck

135x8,7,6,6

Nutrition

Low Carb

Cals - 2,525
Carbs - 253g
  • Fiber - 50g
Protein - 225g
Fat - 79g
  • Sat. - 20g
  • Poly. - 6g
  • Mono. - 8g
 
Damn nice man! Funny, I just did a max Deadlift attempt today too. Previous max was 430 too. Hit 435 today! Good day for deadlifts I guess!!
 
Always nice to get a compliment from someone you notice doing it big too
 
hiimnotcool said:
Damn nice man! Funny, I just did a max Deadlift attempt today too. Previous max was 430 too. Hit 435 today! Good day for deadlifts I guess!!
Click to expand...

Gotta hit those deads when everyone is on bench for international chest day.

booneman77 said:
Always nice to get a compliment from someone you notice doing it big too
Click to expand...

She had headphones in. I initiated the conversation because she had 315 on the bar, so I had to watch. Her depth was on point and her negative was so controlled. I had to give her props!
 
December 13, 2016
Legs Hypertrophy

Training.

Reverse Hammerstrength V Squat

240x12,12
245x12,12

Leg Press

410x12,12,12,12

Seated Hamstring Curl

180x14
200x10
180x11

Lying Hamstring Curl

80x11,10,10

Leg Extensions

135x14,11,11,10,10.

Seated Calf Raises

110x12,12,11,11,10

Standing Calf Raises

170x12,12,11,11
180x10

Nutrition

Moderate Carb

Cals - 2,775
Carbs - 322g
  • Fiber - 50g
Protein - 225g
Fat - 73g
  • Sat. - 23g
  • Poly. - 8g
  • Mono. - 14g
 
December 15, 2016
Push Power

Max attempt for bench. I don't want to say this workout wasn't good, I am just disappointed that I didn't hit 230. Am I surprised, not at all. Bodyweight is slightly down and bench as always been the worst of the three big lifts for me.

I ramped up the same way I hit 225 10 weeks ago. I got it about half way up< but could not lock out. I then dropped to 205 and it was feeling easy, I did that for 3 sets of 1 and then tried 230 again. I did not get it up as high, but it felt better. The guy that spotted me thought I would get it by my descent and how smoothly it came off my chest.

The one change I made after the failed attempt, and I did this on the 205 sets as well, is I put my middle finger on the ring, instead of my middle finger. That is how I got 225 a while ago. Over the past few weeks, I changed and put my ring finger on there, thinking that would be better. Perhaps that is why my bench has not been as good. I have noticed that when I go the one finger wider, it is easier for me to keep my elbows and arms under the bar.

However, I do not think I would have gotten 230 with that grip the first time.

Everything else improved or stayed the same.

Training

Paused Flat Bench Press Max Attempt

45x10
95x5
135x3
170x1
205x1
230x0
215x1
205x1
205x1
205x1
230x0
210x1
200x2
190x2
180x2
170x5
155x5

Military Press

120x5,5,5,5,5

Close Grip Bench Press

170x4,4,4

Incline Bench Press

165x5,4,4

Seated Machine Shoulder Press

85x8,7,6

Weighted Dips

55x8,7,6

Nutrition

Moderate Carb

Cals - 2,775
Carbs - 322g
  • Fiber - 50g
Protein - 226g
Fat - 73g
  • Sat. - 21g
  • Poly. - 8g
  • Mono. - 14g
 
December 16, 2016
Pull Hypertrophy

Good workout today. I am excited to see how my heavy leg day goes tomorrow. I am not looking to potentially shoveling pre workout though!

Training

Seated Cable Rows

115x12,12,12,12

Lat Pulldowns

97.5x12,12,12,12

Behind the Neck Pulldown

90x11,11,10

Close Grip Pulldown

115x10,10,10

Underhand Grip Machine Row

125x12,11,11

Meadows Rows

35x11,11,11

Reverse Pec Deck

105x15,13,12,12

Nutrition

High Carb

Cals - 3,025
Carbs - 396g
  • Fiber - 50g
Protein - 227g
Fat - 60g
  • Sat. - 20g
  • Poly. - 4g
  • Mono. - 11g
 
December 17, 2016
Lower Power

I didn't hit the 340, I wanted, at least without any assistance, but the session was still very encouraging.

I worked up to 340. I got it half way up. I wanted to grind it out, but I felt like I was going to puke. I dumped it and after I was burping a lot and felt very light headed. It felt like something in my chest/throat was off after the set, but only momentarily. I took the weight off, and went for it again. I think I did not have the bar low enough on my back and I should have been looking up more.

I asked someone to spot me. My descent was nice and slow and it felt pretty good. My spotter stabilized me some, I was leaning forward. I am not counting it for that reason. Everything else improved from last week.

One thing I do want to bring up is that I have a small ache. It is right above the crease of my groin and leg. It would be in the spot of a inguinal hernia, but it is not painful. The only time I feel it is when I press down on the area and it does not hurt, but rather a small ache. There is a small bump, about the size of a green pea, but I think I had that there before. I think it is some scar tissue from my biopsies, when they go through the femoral artery. Any clues?

Training

Back Squat Max Attempt

95x5
135x3
185x2
225x1
265x1
305x1
340x0
340x1* (spotter stabilized)
315x1
295x1
275x2
255x3
235x4
235x4

Front Squats

165x5,5,5,5,5

Hip Thrust

255x7,7,6

Leg Press

510x7,6,6

Lying Leg Curls

120x7,7,6

Seated Calf Machine

155x8,8,8,7,7

Standing Calf Machine

250x8,7,7,7,6

Nutrition

Low Carb

Cals - 2,525
Carbs - 253g
  • Fiber - 49g
Protein - 225g
Fat - 77g
  • Sat. - 17g
  • Poly. - 7g
  • Mono. - 11g
 
December 18, 2016
Push Hypertrophy

Weight - 154.8

Weight is up 2.8 pounds this week from last, but I had that massive drop of 1.8 pounds last week, which I think was mostly due to my bathroom use in the morning. I pretty much emptied my gut out for whatever reason.

Good workout today. I am going to change some things up, supplement wise. Starting today, I am going to take a 4 week break from Ashwagandha. I like to take small breaks every now and then from this. Since this week at wok will be somewhat easy and we are on vacation all next week, I figured it would be a good time to do so.

Also, next week, I am going to go stim free for PWO. Usually I only go stim free on my 5x5 and deload weeks. Next week will be a 6x4, but I will be on vacation. I do have a sample pack of Energems, there are three chocolates, and each one has about 30-40mg of caffeine, maybe I will have one of those each 6x4 day.

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Training

Incline/Flat DB Press

Incline - 65x10,10,9+1
Flat - 60x10,10

Seated Smith Shoulder Press

80x10,10,10,10

Weight does not include the bar, just plates

Incline Hammerstrength Chest Press

140x10,10,10

Incline Skull Crushers

80x10,10,10

Seated Hammerstrength Shoulder Press

110x11,11,11

Straight Bar Cable Pressdown

42.5x14,12,12

Nutrition

High Carb Day

Cals - 3,025
Carbs - 396g
  • Fiber - 49g
Protein - 226g
Fat - 58g
  • Sat. - 22g
  • Poly. - 5g
  • Mono. - 15g
 
December 19, 2016
Pull Power

Training

Deadlift 5x5 @ 70%-80% of 1RM (308-352 lbs)

315x5
325x5
335x5
345x5
355x6

Rack Pulls

365x5,5,5

Knee level

Wide Grip Pullups

5 pounds x 6,6,6

Neutral Grip T Bar Rows

125x6,6,6

Close Grip Neutral Grip Pulldowns

115x6,6,6

Wide Grip Neutral Pulldowns

117.5x7,7,6

Reverse Pec Deck

135x8,8,7,7

Nutrition

Low Carb

Cals - 2,525
Carbs - 253g
  • Fiber - 49g
Protein - 225g
Fat - 76g
  • Sat. - 19g
  • Poly. - 6g
  • Mono. - 8g
 
December 20, 2016
Legs Hypertrophy

Counting down the days until vacation!

Training.

Reverse Hammerstrength V Squat

255x10,10,10,10,10

Leg Press

450x10,10,10,10

Seated Hamstring Curl

200x11,10,10

Lying Hamstring Curl

80x11,10,10

Leg Extensions

135x15,12,11,11,10.

Seated Calf Raises

115x12,10,10,10,10

Standing Calf Raises

180x12,11,10,10,10

Nutrition

Moderate Carb

Cals - 2,775
Carbs - 322g
  • Fiber - 50g
Protein - 225g
Fat - 71g
  • Sat. - 18g
  • Poly. - 11g
  • Mono. - 18g
 
December 22, 2016
Push Power

Last 5x5 for bench, I had to drop down on the last set. The 190 was a grinder, but I got it. Also, last 3x5 on military press, I only hit 4 reps on the last set. I was able to hit 5 reps all 3 sets. Everything went up in reps or weight, except for incline bench. I lost a rep, but I had to change my order up today. I was surprised how smooth dips went with the increase in weight and body weight.

Also, I trained without any caffeine. On my 5x5 weeks and always on my hypertrophy days, my only caffeine from the day comes pre workout, in the form of a green tea packet. I did not even have that today.

Training

Flat Bench Press 5x5 @ 70%-80% of 1RM (158-180 pounds)

160x5
170x5
180x5
190x5
190x5

Military Press

125x5,5,5

Close Grip Bench Press

170x5,4,4

Incline Bench Press

165x4,4,4

Seated Machine Shoulder Press

90x6,6,6

Weighted Dips

57.5x7,6,6

Nutrition

Moderate Carb

Cals - 2,775
Carbs - 322g
  • Fiber - 50g
Protein - 225g
Fat - 69g
  • Sat. - 18g
  • Poly. - 11g
  • Mono. - 18g
 
December 23, 2016
Pull Hypertrophy

Training

Lat Pulldowns

102.5x10,10,10,10,10

Seated Cable Row

122.5x10,10,10

Behind the Neck Pulldown

90x11,11,10

Close Grip Pulldown

115x12,10,10

Underhand Grip Machine Row

130x11,10,10

Meadows Rows

35x12,12
40x11

Reverse Pec Deck

105x15
110x12,12,11

Nutrition

High Carb

Cals - 3,025
Carbs - 396g
  • Fiber - 49g
Protein - 227g
Fat - 59g
  • Sat. - 19g
  • Poly. - 4g
  • Mono. - 12g
 
December 24, 2016
Lower Power

I probably won't post tomorrow, maybe a review or two at best. I will not train tomorrow since the gym is closed, I will push everything back a day.

If you are reading this, Merry Christmas, I hope you have a good one.

Training today was very good. I was able to hit 280 on my squat. Last 5x5, I hit 275. All of the sets and reps felt smooth. Only the very last set gave me an issue, but that is because I lost tightness in my upper back. Everything else went up in weight or reps, except for leg press. That has been stagnant for the past week or two.

Training

Back Squat 5x5 @ 70%-80% of 1RM (231-264 lbs)

235x5
245x5
255x5
265x5
280x5

Front Squats

175x5,5,5

Hip Thrust

255x8,7,6

Leg Press

510x7,6,6

Lying Leg Curls

120x8,7,6

Seated Calf Machine

160x8,7,7,7,6

Standing Calf Machine

255x7,7,6,6,6

Nutrition

Low Carb

Cals - 2,525
Carbs - 253g
  • Fiber - 50g
Protein - 226g
Fat - 80g
  • Sat. - 18g
  • Poly. - 7g
  • Mono. - 11g
 
[size=+3]AntM Reviews FitJoy Protein Bars[/size]

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Texture/consistency

These are both your typical soft bars with the same texture and consistency of most other bars. On the Iced Gingerbread Cookie, there is a slight crunch with the nuts on top, but there are not enough to give it a crunch in every bite. The Winter Peppermint Bark also has some crunch, but not enough for my liking, with the crushed up peppermints on top of the bar. The bars are not chewy and easy to eat.

Taste

Iced Gingerbread Cookie tasted exactly how it sounds. I know you may ask how does it rate in the "iced" category. The bottom layer gives it an iced like flavor. Rich and somewhat sweet. The ginger and cinnamon come through. The ginger flavor does come through, but it is not overpowering. By that I mean you do not get that extra spiciness from something with too much ginger. I would not change the flavor of this bar.

Winter Peppermint Bar was also very good. The peppermint is pretty intense, but not overbearing. It was a little too much for my liking. I like peppermint, but it would have been better if it was cut with chocolate or some type of chocolate. It will leave your breath minty, so that should tell you how minty it is. I would not say it is as minty as just a peppermint , I would rate it just as minty as a New York Peppermint Patty.

Profile

Iced Gingerbread Cookie
Cals - 230
Fat - 7
Carbs - 24
Protein 20

Winter Peppermint Bark
Cals - 230
Fat - 8
Carbs - 24
Protein 20

Protein sources are from whey protein isolate and milk protein isolate. All good sources of protein.

Price

About $28 for a box of 12.

Bottom Line

Both bars are very good and worth the purchase if you enjoy Christmas season flavors. As far as the texture and consistency goes, I wish there was more crunch. The Iced Gingerbread Cookie is perfect as far as the flavor is concerned. For the Winter Peppermint Bark, I wold prefer if the flavor was a little less minty or was cut with some other flavor profile.

Iced Gingerbread Cookie - 10/10
Winter Peppermint Bark - 9/10
​
 
Loved the gingerbread bar as well. Haven't tried the peppermint (not really my thing anyways). Pumpkin was still my fav from them. Original ones I thought were terrible tho so I was pleasantly surprised by the seasonal ones.

Merry Christmas!
 
booneman77 said:
Loved the gingerbread bar as well. Haven't tried the peppermint (not really my thing anyways). Pumpkin was still my fav from them. Original ones I thought were terrible tho so I was pleasantly surprised by the seasonal ones.

Merry Christmas!
Click to expand...

Merry Christmas.

I am in the exact same boat as you. I was very critical of the originals, but these two flavors were very good. The bars also were not as chewy. I have not tried the pumpkin, I need to.
 
December 26, 2016
Push Hypertrophy

Weight - 154.8

Weight is unchanged from last week. I weighed myself yesterday, not today.

The gym was so busy at 11:30 today. It was like the New Year's crowd came early. It is going to be interesting to see if moving everything back one day is going to negatively impact me his week. For example, I will have one less day between all days. Also, I will lift for nine straight days before my next off day. I am going to go stim free on my heavy days, during the week also. I will have just 90mg of caffeine on Saturday.

I did an extra 3 sets of incline skull crushers at the en of my workout. I wanted to try a lighter weight and really focus on keeping my elbows in. Starting next week, I am going to drop the weight. I may also go with the smith machine for incline press, just to really focus on squeezing my chest.

Training

Incline/Flat DB Press

Incline - 70x8,8,8
Flat - 65x8,8,8

Seated Smith Shoulder Press

85x8,8,8
90x8

Weight does not include the bar, just plates

Incline Hammerstrength Chest Press

140x12,10,10

Incline Skull Crushers

80x11,10,10

Seated Hammerstrength Shoulder Press

120x11,10,10

Straight Bar Cable Pressdown

42.5x12,10,10

Nutrition

High Carb Day

Cals - 3,025
Carbs - 396g
  • Fiber - 49g
Protein - 225g
Fat - 59g
  • Sat. - 21g
  • Poly. - 5g
  • Mono. - 15g
 
[size=+3]AntM Reviews Yup Brands B-UP Bars Chocolate Chip Cookie Dough[/size]

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Profile

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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. A little higher than most competitors.

Texture/consistency

These have the texture of your normal Quest like protein bars. No crunch or anything special. They were a tad on the hard side. They do have ice chocolate chips though.

Taste

This bar tastes just like a Quest Chocolate Chip Cookie Dough bar, which if you have every had, you know they are great. The one difference in taste is the cookie dough flavor is not as strong. I have tried several of this brand of bars and they lack a lot of flavor. Sometimes it is almost non existent. It is not a bad flavor, just plan with some chocolate chip flavoring.

Bottom Line

Texture and consistency are average, but the bar as a whole was a tad hard. It does have the chocolate chip flavor, but the cookie dough flavor is lacking. Just think of it as an Quest CCCD bar, but not as strong flavor wise. Price wise, the bars are a little more expensive as well. I would say look elsewhere for a CCCD flavor bar. 7/10​
 
December 27, 2016
Pull Power

Training was hard today. I hit the weight on deadlifts that I wanted to, but it took a lot out of me. I think the deadlifts felt hard on the back end because I felt like I was going to puke. I did not have as much time between training and my pre workout meal. I also did not consume any caffeine or stimulants. That is more likely placebo. Rest of the workout went well despite that. Some lifts stayed the same and others increased. I did drop the weight on pullups and just did body weight. I wanted to pull higher up and increase the contraction. I felt more of a contraction, so I will work back up to doing those weighted. My triceps are sore. Makes me nervous for Thursday.

The possible hernia I thought I may have had is not such. In that area, there is no longer any discomfort, but there is a bruise that is slowly going away. Perhaps I hit that area against something and I don't remember now. Additionally, I think I moved a knot in my back when foam rolling today. Now when I squeeze my shoulder blades together, I feel what I would describe as a knot. I am going to foam roll and try to get it out.

Training

Deadlift 6x4 @ 75%-85% of 1RM (330-374 lbs)

330x4
340x4
350x4
360x4
370x4
375x4

Rack Pulls

375x3,3,3,3,3

Knee level

Wide Grip Pullups

bodyweight x 6,6,6

Neutral Grip T Bar Rows

125x6,6,6

Close Grip Neutral Grip Pulldowns

115x8,7,7

Wide Grip Neutral Pulldowns

117.5x7,7,7

Reverse Pec Deck

140x8,6,6,6

Nutrition

Low Carb

Cals - 2,525
Carbs - 253g
  • Fiber - 51g
Protein - 225g
Fat - 78g
  • Sat. - 20g
  • Poly. - 6g
  • Mono. - 8g
 
December 28, 2016
Legs Hypertrophy

Epic pump today and great session. I changed one thing, I went lighter on seat hamstring curls. I wanted to not only focus on keeping my lower back against the pad, but also pause at the bottom for 2 seconds and follow that by a slow negative. The pump I had there was so painful after. I felt like going 40 pounds lighter provided a better result than going heavier.

That spot in my back feels better. This morning it was just like yesterday, but feels better now. Triceps are a touch tight and so is lower back. Normally, when I do not hit my numbers, I feel disappointed. However, given that I am missing a day between sessions, I will understand if tomorrow's heavy push is not the way I want it to go. I might take a lightly stimmed pre workout for the placebo caffeine has on me, but I'd rather not.

Training.

Reverse Hammerstrength V Squat

265x8,8,8,8,8,9

Leg Press

480x8,8,8,8

Seated Hamstring Curl

160x11,10,10

Lying Hamstring Curl

80x12,10,10

Leg Extensions

140x12,10,10,10,10.

Seated Calf Raises

115x12,11,11,10,10

Standing Calf Raises

180x12,12,11,11,11

Nutrition

Moderate Carb

Cals - 2,775
Carbs - 322g
  • Fiber - 50g
Protein - 226g
Fat - 69g
  • Sat. - 18g
  • Poly. - 11g
  • Mono. - 18g
 
December 29, 2016
Push Power

Pretty good session today. Last time I went for my 6x4 on bench, I hit 195 on my top set, but only for 3 reps. I did 5 pound jumps making my 5th set the 195. I hit 195 on the 4th set and got all 4 reps today. I was very happy with that.

Military press, I wanted to hit 135 since I hit 130 my last 5x3. I tried 135 for the first set, got 2 reps and paused for a short time to get the 3rd rep. I dropped down to 130 for 5 sets. A little bummed, that did not go as planned. Close grip bench stayed the same, I dropped the weight on incline bench, to get more reps and I increased the weight on dips.

Next week, I am thinking I am going to swap out incline bench for decline.

No caffeine either today. I had my bulk BA come in, the tingles definitely made me not need the caffeine.

Training

Flat Bench Press 6x4 @ 75%-85% of 1RM (169-191 pounds)

170x4
180x4
190x4
195x4
185x4
185x4

Military Press

130x3,3,3,3,3

Close Grip Bench Press

170x5,4,4

Incline Bench Press

150x6,6,6

Seated Machine Shoulder Press

90x7,6,6

Weighted Dips

60x6,6,6

Nutrition

Moderate Carb

Cals - 2,775
Carbs - 322g
  • Fiber - 50g
Protein - 225g
Fat - 69g
  • Sat. - 19g
  • Poly. - 11g
  • Mono. - 19g
 
December 30, 2016
Pull Hypertrophy

Training

Lat Pulldowns

105x8,8,8,8,8 8

Seated Cable Row

125x8,8,8 8

Close Grip Pulldown

117. 5x10,10,10

Underhand Grip Machine Row

130x12,11,11

Meadows Rows

40x11,10,10

Hammerstrength High Row

50x12,12
55x10

Weight per side

Reverse Pec Deck

110x13,10,10,10

Nutrition

High Carb

Cals - 3,025
Carbs - 396g
  • Fiber - 50g
Protein - 225g
Fat - 65g
  • Sat. - 19g
  • Poly. - 5g
  • Mono. - 15g
 
December 31, 2016
Lower Power

Great workout today. I thought I only hit 280, my last 6x4, so I was ramping up for 285, I was wrong and hit 290 last time. I just went for 290 again and that was a good call. Squatting felt great today. I also went back to paused squats instead of front sqiats.

Training

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

250x4
260x4
270x4
275x4
290x4
285x4

Pause Squats

210x3,3,3,3,3

Hip Thrust

260x6,6,6

Leg Press

510x7,7,6

Lying Leg Curls

125x6,6,6

Seated Calf Machine

165x8,7,6,6,6

Standing Calf Machine

255x8,8,7,6,6

Nutrition

Low Carb

Cals - 2,525
Carbs - 253g
  • Fiber - 50g
Protein - 225g
Fat - 78g
  • Sat. - 18g
  • Poly. - 7g
  • Mono. - 11g
 
January 1, 2017
Push Hypertrophy

Weight - 155.6

Weight is up a little from last week.

I liked switching over to the smith for incline press. I was able to go heavier than I though. Flat DB press went up by 5 pounds for the last set from the last time. Next 4x6 on the smith, I am going to stick with the same weight despite hitting 6 resp for all 4 sets. I want to cut the rest time down.

I went 20 pounds lighter on incline skull crushers which I stated I was going to do. I went a lot slower and I had an epic pump.

Training

Incline Smith/Flat DB Press

Incline - 140x6,6,6,6 (does not include weight of the bar)
Flat - 70x6,6 75x6

Seated Smith Shoulder Press

95x6,6,6,6

Weight does not include the bar, just plates

Incline Hammerstrength Chest Press

140x10,10,10

Incline Skull Crushers

60x12,10,10

Seated Hammerstrength Shoulder Press

120x12,12,11

Straight Bar Cable Pressdown

42.5x12,10,10

Nutrition

High Carb Day

Cals - 3,025
Carbs - 396g
  • Fiber - 50g
Protein - 225g
Fat - 61g
  • Sat. - 22g
  • Poly. - 5g
  • Mono. - 16g
 
[size=+3]AntM Reviews Yup Brands B-UP Bars[/size]

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Profile

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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. A little higher than most competitors.

Texture/consistency

Smooth bars with no texture. Both bars were somewhat sticky, slightly chewy, and were a tad hard.

Taste

Chocolate Mint - This had a good mint flavor. Not too strong, but not too weak. It was quite noticeable, but would not leave your breathe minty afterwards. There is absolutely no chocolate. That was slightly disappointing because I like the flavor combo. However, I think if there was a chocolate taste, the mint would have been underwhelming.

Sugar Cookie - Very disappointed in this flavor. The bar was very plain and almost had no taste to it. Please search the thread for my view on the Cinnamon Roll taste, it was just like that. Plain.

Bottom Line

Texture and consistency are average, but the bar as a whole was a tad hard. The mint is a nice touch, but has no chocolate and the Sugar Cookie has no taste to it. The macros are good, but given the price, consistency and flavor, look elsewhere.

Chocolate Mint - 7/10
Sugar Cookie - 5/10​
 
January 2, 2017
Pull Power

God damn the gym was busy. I hit just over my highest weight for deads, but damn it was difficult. I think with deadlifts I am going to start doing bigger jumps that way I don't hit that highest weight at the tail end of the movement. One thing I need to work on with the heavier weight is to keep my chest up and upper back tight, especially when I come off the floor. I lose that tightness and I know that is making the lift more difficult. I also swapped out T Bar rows for seated cable rows and when I perform seated cable rows on hypertrophy pull days, I will instead go with T Bar rows.

Everything increased this week, including pullups and my body weight is higher than last week.

Training

Deadlift 7x3 @ 80%-90% of 1RM (352-396 lbs)

350x3
360x3
370x3
380x3
385x3
395x3
380x3

Rack Pulls

390x2,2,2,2,2,2

Knee level

Wide Grip Pullups

bodyweight x 7,6,7

Close Grip Neutral Grip Pulldowns

117.5x8,6,6

Wide Grip Neutral Pulldowns

117.5x8,7,7

Neutral Grip Seated Cable Row

120x6,6,6

Reverse Pec Deck

140x7,7,7,6

Nutrition

Low Carb

Cals - 2,525
Carbs - 253g
  • Fiber - 49g
Protein - 226g
Fat - 76g
  • Sat. - 19g
  • Poly. - 6g
  • Mono. - 8g
 
January 3, 2017
Legs Hypertrophy

Loving these pumps on leg days! VasoMax is treating me well. Today felt easier than I thought it would be as well. Everything felt a touch lighter.

Students were not feeling being back at school today either. They were a bunch of zombies.

Training.

Reverse Hammerstrength V Squat

290x6,6,6,6,6,6,7

Leg Press

500x6,6,6,7

Seated Hamstring Curl

160x13,11,10

Lying Hamstring Curl

85x12,11,10

Leg Extensions

140x12,11,11,10,10.

Seated Calf Raises

115x12,12,11,11,11

Standing Calf Raises

190x12,12,11,11\0,10

Nutrition

Moderate Carb

Cals - 2,775
Carbs - 322g
  • Fiber - 50g
Protein - 226g
Fat - 67g
  • Sat. - 19g
  • Poly. - 7g
  • Mono. - 11g
 
January 5, 2017
Push Power

Happy and not happy with today. I hit my prescribed weight on flat bench. I wanted to hit 140 for all of my set of military press, but could not. Last 6x2, I hit 135 for 5 of the 6 sets and then bumped it up to 140 for the last set. I hit 140 for the first two sets, but had to drop the weight to 135. I think it felt easier last time because my bench was a deload, so I probably was not nearly as fatigued. I hit one extra rep on dips, but with an increase in body weight.

I did try decline bench after close grip bench, instead of incline. I felt the movement in my triceps a lot. More so than close grip on the flat bench. Because of that, I ended up doing incline bench as well, adding an exercise this week, I will take out close grip bench next week, do close grip decline for my first tricep movement and then go to incline for my second chest movement.

Training

Flat Bench Press 7x3 @ 80%-90% of 1RM (180-203 pounds)

175x3
185x3
195x3
205x3
200x3
195x3
195x3

Military Press

140x2,2
135x2,2,2,2

Close Grip Bench Press

160x6,6,6

Incline Bench Press

150x6,6,6

Seated Hammerstrength Shoulder Press

180x6,6,6

Weighted Dips

60x7,6,6

Nutrition

Moderate Carb

Cals - 2,775
Carbs - 322g
  • Fiber - 49g
Protein - 226g
Fat - 71g
  • Sat. - 21g
  • Poly. - 7g
  • Mono. - 14g
 
January 6, 2017
Pull Hypertrophy

Training

Lat Pulldowns

107.5x6,6,6
110x6,6
112.5x6,6

T Bar Row

120x6,6,6,6

Meadows Row

40x11,11,11

Semi Close Grip Pulldown (neutral grip)

117.5x11,10,10

Underhand Grip Machine Row

135x10,10,10

Hoist Roc It Pulldown

85x10,10,10

2 second pause at the bottom

Reverse Pec Deck

110x15,11,10,10

Nutrition

High Carb

Cals - 3,025
Carbs - 396g
  • Fiber - 49g
Protein - 226g
Fat - 65g
  • Sat. - 19g
  • Poly. - 5g
  • Mono. - 15g
 
I really like your routine set up. Is it something you made yourself or is it someone else's? I'm thinking about adapting something like this for my cut. I like how you go for a range of a % instead of straight sets with a specific weight. Sort of built in auto regulation.
 
January 7, 2017
Lower Power

Training

Back Squat 7x3 @ 80%-90% of 1RM (264-297 lbs)

265x3
275x3
285x3
295x3
300x3
290x3
280x3

Pause Squats

220x2,2,2,2,2,2

Hip Thrust

260x7,6,6

Leg Press

510x8,7,7

Lying Leg Curls

125x7,7,6

Seated Calf Machine

165x7,7,7,7,7

Standing Calf Machine

255x8,8,8,7,7

Nutrition

Low Carb

Cals - 2,525
Carbs - 253g
  • Fiber - 50g
Protein - 226g
Fat - 79g
  • Sat. - 18g
  • Poly. - 7g
  • Mono. - 11g
 
hiimnotcool said:
I really like your routine set up. Is it something you made yourself or is it someone else's? I'm thinking about adapting something like this for my cut. I like how you go for a range of a % instead of straight sets with a specific weight. Sort of built in auto regulation.
Click to expand...

At the beginning I would go for straight sets, but then read a good article on Tnation about rep ranges and percentages. If I can go over the percentage, I will, but I stay in it for the most part.

The original program was something booneman77 designed, but over the past 16 months or so, I have modified it, like using the percentages, and some other little tweaks.
 
AntM Reviews Labrada Nutrition BCAA Power

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Mixability

Perfect. Very little foaming!

Profile

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Not a bad profile as you can see. The one thing I would change is the glutamine. I would prefer l-alanyl l-glutamine or just get rid of it in general. other than that, no complaints.

It does use fermented BCAAs.

Taste

Pina Colada was my flavor. The more water I mixed this with, the more pineapple I got. The less water, the more coconut I got. I would say it was a pretty close ratio, about 65/45 pineapple to coconut. It was a nice refreshing, natural taste as well. Something I could just sip on all day.

Price

One dollar per serving. Yes, a little more expensive, but that is due to the fermentation process.

Recovery

Since this was a 5 serving trial, I cannot comment on any additional benefits here. In theory, recovery should be better due to the fermentation of the product. Because I cannot comment on this, recovery will not be reflected in my overall rating.

Bottom Line

I would suggest this to anyone that supplements with BCAA. The product tastes very good. It is difficult to come across this flavor and Labrada hit the nail on the head. I am going to purchase a full tub and use it for a month straight to see if the recovery aspect is better than your run of the mill BCAA product. The price may scare people off, it scares me a little, but could be worth the extra cost. One thing I should note is the coconut water. with Pina Coloda, there is going to be a coconut taste since that is the profile of the flavor. in my experience with products that have coconut water or powder in them, you do taste the coconut. With that in mind, if you do not like coconut, you may want to skip the product. 9/10​
 
AntM Reviews Dymatize ISO 100 Clear

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Profile

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Beyond perfect. You can use this as a standalone due to the high protein content or add it to a meal that contains carbs and fats. 40 grams of protein and only 170 calories.

Taste

This is blue raspberry. I thought that with this being 20 ounces the flavor would be watered down. That is not the case. It has a very natural raspberry flavor to it. I usually enjoy this flavor, but have noticed with many products, it is overly sweet. This is not the case. I think if it was in a 12-16 ounce bottle, it may be a little too sweet, but the 20 ounces alleviates that.

Price

About $3 per bottle. Yes, more expensive than getting an isolate powder and mixing it with water, but one is paying more for convenience with this product.

Bottom Line

If price is not an issue and you value convenience and saving some time over value, then this would be a great product for you. I personally would not spend $3 on a bottle of protein. I would rather put some powder in a shaker or powder dispenser and bring it along with me with a bottle of water.

The taste is very good. It is not overly sweet which can be an issue with some blue raspberry products. My rating is a reflection of the product itself and not the price. I am not going to be bias about that because like I mentioned, I put more importance on value while someone else may but more value on time. For example, I prefer buying whole broccoli crowns and cutting them up versus buying them pre cut in a bag, because it is cheaper. Some buy them in the bag to avoid cutting them up. Considering taste and profile. 10/10​
 
AntM1564 said:
AntM Reviews Labrada Nutrition BCAA Power

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Mixability

Perfect. Very little foaming!

Profile

Invalid Link Removed

Not a bad profile as you can see. The one thing I would change is the glutamine. I would prefer l-alanyl l-glutamine or just get rid of it in general. other than that, no complaints.

It does use fermented BCAAs.

Taste

Pina Colada was my flavor. The more water I mixed this with, the more pineapple I got. The less water, the more coconut I got. I would say it was a pretty close ratio, about 65/45 pineapple to coconut. It was a nice refreshing, natural taste as well. Something I could just sip on all day.

Price

One dollar per serving. Yes, a little more expensive, but that is due to the fermentation process.

Recovery

Since this was a 5 serving trial, I cannot comment on any additional benefits here. In theory, recovery should be better due to the fermentation of the product. Because I cannot comment on this, recovery will not be reflected in my overall rating.

Bottom Line

I would suggest this to anyone that supplements with BCAA. The product tastes very good. It is difficult to come across this flavor and Labrada hit the nail on the head. I am going to purchase a full tub and use it for a month straight to see if the recovery aspect is better than your run of the mill BCAA product. The price may scare people off, it scares me a little, but could be worth the extra cost. One thing I should note is the coconut water. with Pina Coloda, there is going to be a coconut taste since that is the profile of the flavor. in my experience with products that have coconut water or powder in them, you do taste the coconut. With that in mind, if you do not like coconut, you may want to skip the product. 9/10​
Click to expand...

Very intrigued by this flavor! Always love tropical flavored supps
 
January 8, 2017
Push Hypertrophy

Weight - 155.6

Weight is the same from last week. I wasn't going to bump up my calories, but this is a resolution for this year; I cannot be fearful to get a little pudgy! It is the one way I will gain weight and mass. So once I told myself that, I decided to bump up cals by 25 each day.

I don't know what happened today. Going into the gym, it felt like any hypertrophy push day. However, everything felt light. My pump was better than is has been, on this day, in a while as well. I even worked my part time job prior and had to dig some snow before that. I felt so good I did drop sets after everything and that did not negatively influence my lifting. Weight went up, where I wasn't expecting it and also reps went up more than I thought they would. The only thing I can think of it I wasn't focused on my phone and fantasy football or getting home to watch the Jets.

What else surprised me was that when my first two exercises call for the 12 reps, the rest of my workout usually suffers a touch.

Training

Incline Smith/Flat DB Press

Incline - 110x12,12 (does not include weight of the bar)
Flat - 60x12,12

Seated Smith Shoulder Press

70x12,12,12
75x12

Weight does not include the bar, just plates

Incline Hammerstrength Chest Press

140x12,10,10

Incline Skull Crushers

60x12,11,10

Seated Hammerstrength Shoulder Press

140x10,10,10

Straight Bar Cable Pressdown

42.5x14
44x11,10

Nutrition

High Carb Day

Cals - 3,050
Carbs - 402g
  • Fiber - 50g
Protein - 225g
Fat - 57g
  • Sat. - 25g
  • Poly. - 5g
  • Mono. - 7g
 
AntM1564 said:
January 8, 2017
Push Hypertrophy

Weight - 155.6

Weight is the same from last week. I wasn't going to bump up my calories, but this is a resolution for this year; I cannot be fearful to get a little pudgy! It is the one way I will gain weight and mass. So once I told myself that, I decided to bump up cals by 25 each day.

I don't know what happened today. Going into the gym, it felt like any hypertrophy push day. However, everything felt light. My pump was better than is has been, on this day, in a while as well. I even worked my part time job prior and had to dig some snow before that. I felt so good I did drop sets after everything and that did not negatively influence my lifting. Weight went up, where I wasn't expecting it and also reps went up more than I thought they would. The only thing I can think of it I wasn't focused on my phone and fantasy football or getting home to watch the Jets.

What else surprised me was that when my first two exercises call for the 12 reps, the rest of my workout usually suffers a touch.

Training

Incline Smith/Flat DB Press

Incline - 110x12,12 (does not include weight of the bar)
Flat - 60x12,12

Seated Smith Shoulder Press

70x12,12,12
75x12

Weight does not include the bar, just plates

Incline Hammerstrength Chest Press

140x12,10,10

Incline Skull Crushers

60x12,11,10

Seated Hammerstrength Shoulder Press

140x10,10,10

Straight Bar Cable Pressdown

42.5x14
44x11,10

Nutrition

High Carb Day

Cals - 3,050
Carbs - 402g
  • Fiber - 50g
Protein - 225g
Fat - 57g
  • Sat. - 25g
  • Poly. - 5g
  • Mono. - 7g
Click to expand...

Just one of those days where everything is right. Love that feeling.
 
January 9, 2017
Pull Power

Last time I had 8x2, I hit 405 for my top set. That was before I hit my new PR though, so with the new PR, the top set should have been 418. I was aiming for 415, 10 pounds more than the last 8x2. I ended up hitting it, but damn it was a grinder. On the first rep, I felt a weird vibration in my leg leg. Nothing hurt, just an extremely odd feeling. I also noticed, after foam rolling my back, I feel a slight tightness in my left lat when I take a deep breathe. I may have gone too low when rolling.

I messed up on the rack pulls. I looked back too far at about 2 weeks prior. I was supposed to go for 355, but I thought It was supposed to be 345. I noticed that on the last set. So I did 4 sets of 5 reps at 345, prior to what i am going to put below. I also changed my pre workout meal, which seemed better on my stomach pre deadlifts.

Training

Deadlift 8x2 @ 85%-95% of 1RM (374-418 lbs)

375x2
385x2
395x2
405x2
415x2
405x2
385x2
385x2

Rack Pulls

350x5
355x5,5
360x5,5

Knee level

Wide Grip Pullups

bodyweight x 8,7,6

Close Grip Neutral Grip Pulldowns

120x7,6,6

Wide Grip Neutral Pulldowns

120x7,6,6

Neutral Grip Seated Cable Row

120x6,6,6

Reverse Pec Deck

140x8,7,7,6

Nutrition

Low Carb

Cals - 2,550
Carbs - 259g
  • Fiber - 49g
Protein - 225g
Fat - 74g
  • Sat. - 18g
  • Poly. - 9g
  • Mono. - 10g
 
January 10, 2017
Legs Hypertrophy

Third week since I dropped the weight on seated leg curls and pausing at the bottom. The pump is insane and hurts! It is so hard to walk after.

Training.

Reverse Hammerstrength V Squat

250x12,12,12,12

Leg Press

420x12,12,12,12

Seated Hamstring Curl

160x15,12,11

Lying Hamstring Curl

90x10,10,10

Leg Extensions

140x12,12,11,10,10.

Seated Calf Raises

120x12,11,10,10,10

Standing Calf Raises

195x12,11,11,10,10

Nutrition

Moderate Carb

Cals - 2,800
Carbs - 328g
  • Fiber - 49g
Protein - 225g
Fat - 69g
  • Sat. - 17g
  • Poly. - 10g
  • Mono. - 16g
 
January 19, 2017
Push Power

Very happy with the session today. My last 9x1, I hit 220 on flat bench, only 5 pounds off my PR. When I attempted 230 about 4 or 5 weeks ago I failed. I was feeling good today. I was planning on one set at 220. I got it, it was tough, but still smooth. I decided to go for 225. I asked for a guy to watch me. He helped me stabilize the weight at the sticky point since I was shaking a little, but I got it. I would say I could have gotten it. I think that shows progress since I was only doing small jumps. I also did 10 sets since he helped me a tad.

I also hit heavier weight on the way down. I did 4 sets on decline close grip because someone asked me for a spot and I rested way longer than anticipated.

Training

Flat Bench Press 9x1 @ 90%-10% of 1RM (203-225 pounds)

205x1
210x1
215x1
220x1
225x1*
220x1
220x1
215x1
215x1
215x1

Military Press

120x5,5,5

Decline Close Grip Bench Press

160x8,7,7

Incline Bench Press

150x7,6,6

Seated Hammerstrength Shoulder Press

180x7,6,6

Weighted Dips

60x8,7,6

Nutrition

Moderate Carb

Cals - 2,825
Carbs - 334g
  • Fiber - 49g
Protein - 226g
Fat - 71g
  • Sat. - 20g
  • Poly. - 10g
  • Mono. - 16g
 
January 13, 2017
Pull Hypertrophy

I had one of the better back pumps compared to the past month or so. I really focused on the mind muslce connection. I'm a little surprised today went well since I felt a little fatigued going into training today.

Training

Lat Pulldowns

100x12,12,12,12

T Bar Row (neutral grip)

75x12
80x12,12,13

T Bar Row (overhand grip)

65x11,10,11

Semi Close Grip Pulldown (neutral grip)

117.5x11,10,10

Underhand Grip Machine Row

135x10,10,10

Hoist Roc It Pulldown

85x12,11,11

2 second pause at the bottom

Reverse Pec Deck

110x15,12,11,10

Nutrition

High Carb

Cals - 3,050
Carbs - 402g
  • Fiber - 50g
Protein - 225g
Fat - 59g
  • Sat. - 20g
  • Poly. - 6g
  • Mono. - 10g
 
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