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  1. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Off Season For Mass Week 1 Workout 1 Press Day The shoulder press is super setted with chin ups Warm up 55x5 70x5 80x5 Working sets 90x5 100x5 115x5 70x10 Super setted 5 sets of Chin ups x 10 reps Next I did Seated over head press with a Swiss bar 5 sets of 15 reps at 85 pounds...
  2. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    I’m going to get my wife to do another body fat check and see where things are at as well. I know the number with the skin fold calipers will be much lower than actual body fat but it will be good to compare to last log
  3. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    So weight actually dropped a bit between this week and last week but I feel like last week we saw a bit of a larger bump . Weight is up about 2.5 pounds over the last 4 weeks, I think that’s a pretty good rate of weight gain so far . We still have a couple weeks left of this log to go and the...
  4. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Weekly weigh in report Invalid Link Removed
  5. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    For the Carb up, the prescription is 7-8 grams of CHO per pounds of lean body mass .I decided to calculate this out at 8 percent body fat . 185x.08= 14.8 185-14.8= 170.2 CHO at middle road 7.5 grams 170.2x 7.5= 1236 grams of Carbohydrates over 30 hour carb up . This last carb cycle I was...
  6. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Before that, this morning I hit another deload workout Shoulder press Deload day Shoulder press 45x5 55x5 65x5 75x5 85x5 95x5 105x5 115x5 125x5 135x5 Okay so not much of a deload! Next up I did Hack Squats 315x 15 reps for 5 sets Super set Peck deck flies 65 pounds x 15 reps for 5...
  7. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    I like the bike but I find I push myself harder when running hills. I went back to hills this afternoon before the carb load . Did 15 sprints up and a slow jog back down , then right back into the sprint . The workout didn’t take long but man did it leave me feeling gassed
  8. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Before the carb load today I did Hiit Cardio on a spin bike for 15 minutes alternating between all out sprints and leisurely riding .
  9. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Pre carb up workout Deload Deadlift Day Deadlifts Warm up 135x5 185x5 225x5 245x5 Working sets 275x5 325x5 385x1 410x1 435x1 Stiff-Leg Deadlifts 275x 6 reps for 5 sets Barbell rows 135x 15 reps for 5 sets Seated Barbell Shoulder Press Swiss Bar 95x8 reps for 4 sets Finish up...
  10. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Yeah I’ve really been enjoying the carb loading days, I think I’m getting a better hang on them now
  11. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Morning cardio,
  12. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    My weight was back down to 184.5 today . I think I depleted all the glycogen on Mondays workout but if it wasn’t depleted Monday it was definitely depleted today . Those are crazy weight fluctuations . 192>>>184
  13. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Tuesday Workout Bench press 45x5 135x5 155x5 185x3 Working sets 205x5 225x5 245x1 265x1 Next I did : Lying leg curls x 20 reps super set with Standing calf raises 225 x 20 reps Super set with Ez barbell curls at 75 pounds for 15 reps Super set with Tricep Pushdowns x 20 reps at 65...
  14. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Forgot to upload workout yesterday Monday Deload workout Squats Warm up 45x5 135x5 185x5 205x3 Working sets 235x5 275x5 300x1 345x1 Super sets Chin ups x 12 reps x 5 sets Super set with Dips x 20 reps for 5 sets Next up Hack squats 225x 20 reps for 5 sets Super set with: Ez...
  15. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Weight seems to be going up at a good rate . It really spiked this week after the carb load . I am weighing around 192 today from last Thursday’s weight of I think 184. So I’m guessing 184-5ish is my weight depleted of glycogen and 192 is my weight when I am filled out . I think I’m getting the...
  16. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Invalid Link Removed
  17. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    5 PROS Deadlift/ Press Day Got in early and got it done . I think next week I will take a deload week , I have been feeling a bit beat up. I will be following 531 week 7 protocol . After this I plan on running 531 Off Season For Mass. I think doubling down on the main lifts for the last 3...
  18. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Went to the hill at the conservation area near my work . I did 10 rounds of hill sprints . Sprinting up the hill and then walking back down . I stuck to 10 sprints as I didn’t want to over due it before my workout tomorrow morning . We will see how I feel tomorrow , maybe next week I could add...
  19. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Hit the gym before work today, wanted to get the workout done before it got too hot out . My gym doesn’t have A/C and so that gives me motivation to get it done in the A.M. 5 Pros Squat / Bench Day. The weight for these in week 3 of the cycle felt really very bang on . I think I’m going to...
  20. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Another day , another morning cardio session
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