AntM's Lean Bulk and Everything Else This Summer Log

AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 14, 2017
Lower Power


Squatting today was difficult. I do not remember how my last 8x2 felt, but today was a challenge. I did hit 315, which I also did last time. This time, I hit 300 or more pounds for 6 out of 8 sets compared to last time, it was only 4 of the 8 sets.

I know yesterday my quads were cramping up, don't know if that had to do with the session today.


Training

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

285x2
295x2
305x2
315x2
305x2
305x2
305x2
300x2

Pause Squats

195x5,5,5,5,5

Hip Thrust

260x8,7,6

Leg Press

540x6,6,6

Lying Leg Curls

125x8,7,6

Seated Calf Machine

165x8,7,7
167.5x6,6

Standing Calf Machine

2608,7,6,6,6

Nutrition

Low Carb

Cals - 2,550
Carbs - 259g
  • Fiber - 49g
Protein - 226g
Fat - 79g
  • Sat. - 18g
  • Poly. - 7g
  • Mono. - 11g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 15, 2017
Push Hypertrophy


Weight - 155.6

Weight is the same from last week. I am going to increase calories by 25 each day, in the form of carbs. I am also beginning a stack of Iron Legion Invictus and Virtus today.

Today's session was surprisingly good. I say that because my chest was a touch sore from Thursday. I hardly ever get DOMS in my chest, especially DOMS that lasts several days. Don't know what it was, but it didn't influence me, at least I don't believe it did. I also did not feel any tightness in my shoulder again! I think it is due to getting rid of behind the neck presses, an addition to my warmup and a new a new stretch I am doing post workout. Again, like last Sunday, I had a very good pump compared to the previous month or so on this particular day. I think it is because my pre workout meal is closer to training.

Tomorrow will be interesting with how my legs feel and I have a 9x1 on deadlifts.


Training

Incline Smith/Flat DB Press

Incline - 120x10,10,10 (does not include weight of the bar)
Flat - 65x10,10

Seated Smith Shoulder Press

85x10,10,10,10

Weight does not include the bar, just plates

Incline Hammerstrength Chest Press

145x10,10
140x10

Incline Skull Crushers

70x10,10,10

Seated Hammerstrength Shoulder Press

140x12,10,10

Straight Bar Cable Pressdown

44x10,10,10

Nutrition

High Carb Day

Cals - 3,075
Carbs - 408g
  • Fiber - 50g
Protein - 226g
Fat - 64g
  • Sat. - 25g
  • Poly. - 8g
  • Mono. - 12g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
[size=+3]AntM Reviews BSN Syntha 6 Protein Crisp Bars[/size]











Profile



The profile of these bars are the same no matter the flavor. They are comparable to other protein bars. I do like that they are not laoded with fiber. I hate bars that have more than 10 grams of fiber. It actually is harder for me to get food in when bars are high in fiber, since most of the foods I eat are high in fiber. The protein sources are top notch too. It does use soy, but it is the last protein listed. This bar may disrupt some stomach with 6 grams of sugar alcohols, but it isn't that much, so I wouldn't be too concerned about that. Personally, I have no issues, even at higher amounts.

Price

Regular price is about $20 for a 12 count box, a little less than similar bars.

Texture/consistency

Very similar to a Rice Kirspie. The Salted Caramel Toffee has a little bit more of a crunch due to the pretzel bits. I would say overall they are a little softer than a Rice Krispie Treat. You can take a fork, use a little force, and cut through it. I absolutely enjoyed the overall texture and consistency.

Taste

This is the order which I had them.

Peanut Butter Crunch - I was disappointed with this. I love peanut butter, I can eat it plain, out of the jar. There was a subtle peanut butter flavor, but it was extremely underwhelming. You can see a peanut butter drizzle and bottom to the bar, but it was lacking a lot. It essentially tasted like a regular Rice Krispie Treat, with a hint of peanut butter. It was by no means bad, just too plain. If the flavor profile was a regular Rice Krispie Treat knockoff, I'd give it a 10. 7/10

Chocolate Crunch - This was my second favorite, despite not being a chocolate lover. I really like white chocolate and enjoy dark chocolate. Milk chocolate and semi sweet are not really for me. I have to be in the mood. You can see a chocolate base and drizzle. There were a few chocolate chips inside the bar (sorry for not taking a picture). It was not a pure dark or milk chocolate taste. It had hints of both, which I enjoyed. It changed up the taste, which is a nice addition. If you enjoy chocolate, you'd probably rate this flavor higher than me. 8/10

Salted Toffee Pretzel - I was excited the most for this flavor since it is different than the other two and your typical flavor profile. Right away, you see pretzel chunks on the bar. You also see them inside the bar. Each bite is great! You get a little saltiness, some pretzel and some caramel. Depending on how much caramel or pretzel is in the section of the bar you're on, you may get more or less. This was easily my favorite flavor and I could not imagine making it better. Job well done. 10/10

Bottom Line

My final rating is going to take each flavor into consideration as well as everything else I touched upon. I would definitely suggest these bars to anyone, especially those they like a crunchy bar and do not like getting an abnormally high amount of fiber from a bar. The profile is perfect. The peanut butter is underwhelming in the peanut butter department, but is still a good tasting bar. Chocolate is could, if you're a chocolate fanatic, you'll really like this. Salted Toffee Pretzel was mind blowing. It was extremely good and with each bite, you get the natural caramel with the pretzel. Price on these are solid, under $2 a par, normally price and I saw a deal today to make these $13 for a 12 count box.​
9/10
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 16, 2017
Pull Power


Today was a killer workout. Had a 9x1 going on. If you're new to my log, I programmed two 9x1 sessions, but not going for a PR. After the second 9x1, I take a deload week than attempt a new PR. My goal on the 9x1 days are to get as close to my PR as possible. My PR the deadlift is 440. I hit 435. It was an extreme grinder. I think I hitched it a little, but I'll count it. Getting to knee level was not hard, but the lockout was killer. I thought one of a few things would happen; one, I would need to drop it, two, my head was going to pop like a pimple or three, I was going to poop my pants! In 5 weeks, my next 9x1, I am going to stick with 435, since I don't want to set a new PR, but I am going to see if it goes up easier. The workup sets will be the same. I will also try to hit some higher weight on the way down.

Everything else progressed with weight or reps. I did weighed pullups, despite being the same weight. For was great, this shows me I am getting stronger. Normally, when I do this weighted, I lack on the contraction; I do not pull myself up high enough. That was not the case here. My hamstrings are dead now. Tomorrow will be interesting.

Ome other thing worth noting. I changed my pre workout meal, on this day, last week. Today, instead of swwet potatoes, I had white rice. Today was the first deadlift day in a long time which I did not feel like I was going to puke during any set. I may stick with white rice from now on pre workout on this day.


Training

Deadlift 9x1 @ 90%-99% of 1RM (396 - 339 lbs)

405x1
415x1
425x1
435x1
415x1
415x1
415x1
415x1
415x1

Rack Pulls

370x5,5,5

Knee level

Weighted Wide Grip Pullups

2.5x6,6,6

Close Grip Neutral Grip Pulldowns

120x7,7,7

Wide Grip Neutral Pulldowns

120x8,7
122.5x6

Neutral Grip Seated Cable Row

120x7,7,7

Reverse Pec Deck

145x6,6,6,6

Nutrition

Low Carb

Cals - 2,575
Carbs - 265g
  • Fiber - 49g
Protein - 226g
Fat - 77g
  • Sat. - 20g
  • Poly. - 11g
  • Mono. - 11g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
AntM Reviews Ergogenix Ergo BCAA



Mixability

A little foaming, but expected.

Profile



This is your standard BCAA product. Five grams of BCAA per serving at a 2:1:! ratio. No complaints from me though. This is a simple formula, that works. It also contains a small hydration complex, but nothing mind blowing there.

Taste

Pineapple Mango - I loved this flavor. It was a perfect blend of each fruit. Initially you get the mango then followed by the pineapple. 10/10

Wildberry - Not pictured. Great flavor as well. It had a slight artificial taste to it, but you did get an accurate representation of a mixed berry flavor. 8/10

Price

Full price is $20 for 30 servings. A pretty standard price for this type of formula and there are always great deals on it.

Recovery

My recovery was on par with other products that are just 5 grams of BCAA. Yes, it does help me.

Bottom Line

This is a simple BCAA product with your taditional formula. There is nothing sexy about it, but it works. The price is good and the two flavors I had were perfect to good. I would suggest this to anyone looking for a simple BCAA product. 9/10
 
booneman77

booneman77

Legend
Awards
5
  • First Up Vote
  • RockStar
  • Legend!
  • Established
  • Best Answer
AntM Reviews Ergogenix Ergo BCAA



Mixability

A little foaming, but expected.

Profile



This is your standard BCAA product. Five grams of BCAA per serving at a 2:1:! ratio. No complaints from me though. This is a simple formula, that works. It also contains a small hydration complex, but nothing mind blowing there.

Taste

Pineapple Mango - I loved this flavor. It was a perfect blend of each fruit. Initially you get the mango then followed by the pineapple. 10/10

Wildberry - Not pictured. Great flavor as well. It had a slight artificial taste to it, but you did get an accurate representation of a mixed berry flavor. 8/10

Price

Full price is $20 for 30 servings. A pretty standard price for this type of formula and there are always great deals on it.

Recovery

My recovery was on par with other products that are just 5 grams of BCAA. Yes, it does help me.

Bottom Line

This is a simple BCAA product with your taditional formula. There is nothing sexy about it, but it works. The price is good and the two flavors I had were perfect to good. I would suggest this to anyone looking for a simple BCAA product. 9/10
I always consider this when it's bogo. Def gonna pick some up next time I need to thanks to your flavor reviews!
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 17, 2017
Legs Hypertrophy


Training.

Reverse Hammerstrength V Squat

260x10,10,10,10,11

Leg Press

470x10,10,10,10

Seated Hamstring Curl

160x15,11,11

Lying Hamstring Curl

90x11,10,10

Leg Extensions

145x12,11,10,10,10.

Seated Calf Raises

120x12,11,11,10,10

Standing Calf Raises

195x12,11,11,11,11

Nutrition

Moderate Carb

Cals - 2,825
Carbs - 334g
  • Fiber - 50g
Protein - 226g
Fat - 71g
  • Sat. - 18g
  • Poly. - 10g
  • Mono. - 16g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
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
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 20, 2017
Pull Hypertrophy


Training

Lat Pulldowns

105x10,10,10,10,10

Close Grip Seated Cable Row

105x10,10,10,10

T Bar Row (overhand grip)

65x12,11,11

Semi Close Grip Pulldown (neutral grip)

117.5x12,11,10

Underhand Grip Machine Row

135x11,11,10

Hoist Roc It Pulldown

105x10,10,10

2 second pause at the bottom

Reverse Pec Deck

110x12
115x10,10,10

Nutrition

High Carb

Cals - 3,075
Carbs - 408g
  • Fiber - 50g
Protein - 225g
Fat - 64g
  • Sat. - 19g
  • Poly. - 7g
  • Mono. - 11g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 21, 2017
Lower Power


I'm going to do something a little different on the posts for my heavy days, instead of describing what I did the last time I hit that same rep range, I am going to quote it.

Today felt awesome. As you can see, I improved greatly from my last 9x1. I was really happy with depth, form and my negative speed. Everything from my quads, hamstrings and glutes felt like they were firing. For reference, my PR is 335. When I say I was happy with my form, what I am referring to is keeping my chest up. I only felt one set where my chest did not stay up, which led me to lean forward too much. It was the last 320 set.

Last 9x1 (12/3/16)

295x1
300x1
305x1
315x1
320x1
330x1
315x1
315x1
315x1
Training

Back Squat 9x1 @ 90%-100% of 1RM (297-335 lbs)

300x1
310x1
320x1
330x1
330x1
320x1
320x1
320x1
315x1

Pause Squats

205x5,5,5

Hip Thrust

260x8,7,6

Leg Press

540x7,6,6

Lying Leg Curls

125x8,6,6

Seated Calf Machine

170x7,6,6,6,6

Standing Calf Machine

260x8,8,7,7,7

Nutrition

Low Carb

Cals - 2,575
Carbs - 265g
  • Fiber - 49g
Protein - 226g
Fat - 79g
  • Sat. - 18g
  • Poly. - 7g
  • Mono. - 11g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Training note: I was looking ahead to next week's squatting. I do this to all of my heavy days so I can look back to see how much I hit on my top set to see what I should aim for. I noticed that I was 15 pounds over my presribed weight to percentage ratio. Next week would be a 5x5 @70-80% which would be 265 pounds for the top set. Last 5x5, I hit 280, but rest time was long. I noticed for bench and deadlifts I dp the same thing; go way over on the weight.

I am NOT going to work over the weight. Instead, I am going to decrease rest time, try for speed (for power purposes) and try for more reps than 5.4.3.2.1 (depending on the week). I need to get out of the mindset that I NEED to lift as heavy as I possibly can during the heavy days while hitting my number of reps. I think this will keep me more fresh from week to week.
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 22, 2017
Push Hypertrophy


Weight - 154.4

Weight is the down 1.2 pounds from last week. This may be a little misleading though since I used the bathroom more during the night (use your imagination). I am still going to increase my calories though by 25 each day, in the form of carbs.

Training went very well today, but the day as a whole was meh. I wanted to play my PS4 since I barely get to and usually only can on weekend, on a limited basis, and days off from school. I started a new game yesterday and wanted to play it some today, but everything went to hell after the gym. For some reason, my phone was constantly restarting when I launched some apps. By the time I got to the cell phone store (which moved locations, but I did not know) and I figured out what was going on, the day was shot. I had some factory reset the phone and now I need to put all my apps back on it.

Today has marked one week since I started the Virtus and Invictus stack. Here are my notes thus far. I really do not like the smell of the products, but in the end, if they work well, I can see past that. Application is very easy, I just dislike how greasy your hands get from the liquid. Again, not a big deal though. I don't know if it is the way I squeeze the dropper or what, but I always measure out .5ml, my desired amount, every single time. That is very convenient. Regarding what I have noticed, two nights last week, Wednesday and Thursday, I woke up erected two or three times during the night. Rarely do I wake up once or more with an erection. I have not had one since Thursday though, waking up with one that is. Recovery seems a tad better, I will focus on this during the week. I also notice a new vein, one that I have never seen before. It was in my side of my left lower/mid pec. This was first thing in the morning, no food or water, so that was cool.


Training

Incline Smith/Flat DB Press

Incline - 130x8,8,8 (does not include weight of the bar)
Flat - 70x8,8,8

Seated Smith Shoulder Press

90x8,8,8,8

Weight does not include the bar, just plates

Incline Hammerstrength Chest Press

145x10,10,10

Incline Skull Crushers

70x11,10,10

Seated Hammerstrength Shoulder Press

150x10,10,10

Straight Bar Cable Pressdown

44x12,10,10

Nutrition

High Carb Day

Cals - 3,100
Carbs - 414g
  • Fiber - 50g
Protein - 225g
Fat - 63g
  • Sat. - 24g
  • Poly. - 8g
  • Mono. - 12g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 23, 2017
Pull Power


Pretty good session today. I will post my last 5x5 below this. I wanted to go for a 7th rep on the 355 set, but I did not want to strain too much. I can't exactly remember, but I feel like the 6 reps today were smoother than last time. Warmups felt great, as soon as I hit that 315 set, that is when my hamstrings said, we're not ready! Everything else went smoothly. I saw some small increases from last week. My lower back was a tad tight after the rack pulls. I think it was from over extending on the lockout on deads and rack pulls. I have a bad habit of doing that.

I'm also looking for some suggestions here. Last week, my meals leading up to the pre workout meal were the same as today, but the pre workout meal was different and I did not have as much time last week to digest compared to this week. With that said, last week, with less time between my meal and lifting, I felt fine versus today, I felt like I was going to puke. This is a common theme when I do not deadlift fasted.

My carb source last week was white rice and this week, sweet potatoes. My pre workout meal during the week is the same since I have it at work, 225 grams of greek yogurt, 150 grams of strawberries and sweet potatoes (amount varies on the day, but today was only 215 grams) and this was 2 hour before lifting.

Here are some options I am thinking about, let me know what you might try:

1 - Keep everything the same, but swap out the sweet potatoes for rice
2 - Keep everything the same, but eat my lunch earlier, then have a protein shake when I would normally have my lunch. Usually my second "meal" is just a shake, but I could swap those.
3 - Keep meal one and two the same, but when I have lunch, have a protein bar with some fruit.


Last 5x5 12/19/16

315x5
325x5
335x5
345x5
355x6
Training

Deadlift 5x5 @ 90%-99% of 1RM (308 - 352 lbs)

315x5
325x5
335x5
345x5
355x6

Rack Pulls

380x3,3,3,3,4

Knee level

Weighted Wide Grip Pullups

2.5x7,7,6

Close Grip Neutral Grip Pulldowns

120x8,7
122.5x6

Wide Grip Neutral Pulldowns

122.5x7,7,6

Neutral Grip Seated Cable Row

120x7,7,7

Reverse Pec Deck

145x7,7,6,6

Nutrition

Low Carb

Cals - 2,600
Carbs - 271g
  • Fiber - 50g
Protein - 227g
Fat - 76g
  • Sat. - 20g
  • Poly. - 11g
  • Mono. - 11g
 
booneman77

booneman77

Legend
Awards
5
  • First Up Vote
  • RockStar
  • Legend!
  • Established
  • Best Answer
Why not just stick with the meal schedule that worked? You can try swapping the carb sources but it would seem timing should make far more difference if it's just an hour or so vs digestion of rice vs potato in that time frame.
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Why not just stick with the meal schedule that worked? You can try swapping the carb sources but it would seem timing should make far more difference if it's just an hour or so vs digestion of rice vs potato in that time frame.
I haven't found one for this particular day that works well. I'm thinking rice may sit in my stomach better, although sweet potatoes don't make me feel full.
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 24, 2017
Legs Hypertrophy


Training.

Reverse Hammerstrength V Squat

270x8,8,8,8,8,8

Leg Press

500x8,8,8,8

Seated Hamstring Curl

180x11,10,10

Lying Hamstring Curl

90x12,10,10

Leg Extensions

145x12,12,11,10,10.

Seated Calf Raises

120x12,12,11,11,11

Standing Calf Raises

200x12,11,10,10,10

Nutrition

Moderate Carb

Cals - 2,850
Carbs - 340g
  • Fiber - 50g
Protein - 225g
Fat - 70g
  • Sat. - 17g
  • Poly. - 12g
  • Mono. - 19g
 
booneman77

booneman77

Legend
Awards
5
  • First Up Vote
  • RockStar
  • Legend!
  • Established
  • Best Answer
I haven't found one for this particular day that works well. I'm thinking rice may sit in my stomach better, although sweet potatoes don't make me feel full.
You said that the schedule you tried last week (with rice) had you feeling good. What I meant was stick to that timing and then you can try diff carbs at that time and see if it's the source that matters or the timing
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
You said that the schedule you tried last week (with rice) had you feeling good. What I meant was stick to that timing and then you can try diff carbs at that time and see if it's the source that matters or the timing
got it. I can't stick to that exact timing, from last week, because I was off from work.
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 26, 2017
Push Power


Not happy with the session today, although I was able to get more reps or go heavier than last week. As you can see, I did not go as heavy as I did on my previous 5x5, but like I said about a week ago, I wanted to stick within the prescribed percentages. I felt like the 180 didn't move as fast, but I did rest less between sets. Also, like I said, everything else increased in one way or another, so maybe it not moving as fast was just in my head.

I am also going to reduce the dosing on Virtus starting tomorrow to only .5 ml per day. I have been noticing more acne and lethargy, which could be signs of E/cortisol being too low.


Last 5x5 12/22/16

160x5
170x5
180x5
190x5
190x5
Training

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

160x5
170x5
180x5
180x5
180x5

Military Press

130x3,3,3,3,3

Decline Close Grip Bench Press

165x6,6,6

Incline Bench Press

150x8,7,6

Seated Hammerstrength Shoulder Press

180x7,7,6

Weighted Dips

65x6,6,6

Nutrition

Moderate Carb

Cals - 2,850
Carbs - 340g
  • Fiber - 49g
Protein - 225g
Fat - 70g
  • Sat. - 18g
  • Poly. - 11g
  • Mono. - 18g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 27, 2017
Pull Hypertrophy


I only dosed Virtus at .5 ml today. I felt a lot better, not nearly as lethargic. Is that due to less dosing, no, because it wasn't even a full day. I think yesterday felt off for me since Wednesday are low carb days (where I do not consume any startchy and go no more than 100 grams total). I am still going to dose at .5 ml and see how it goes.

Today felt fairly easy with the workout. Everything felt a little lighter than I was expecting. Overall, it was a very good session.


Training

Lat Pulldowns

107.5x8,8,8
110x8,8,8

Close Grip Seated Cable Row

107.5x8,8,8,8

T Bar Row (overhand grip)

70x11,10,10

Semi Close Grip Pulldown (neutral grip)

120x10,10,10

Underhand Grip Machine Row

135x11,11,11

Underhand Close Grip Pulldown

85x11
95x10,10

Reverse Pec Deck

120x11,10,10,10

Nutrition

High Carb

Cals - 3,100
Carbs - 414g
  • Fiber - 50g
Protein - 226g
Fat - 65g
  • Sat. - 20g
  • Poly. - 12g
  • Mono. - 14g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 28, 2017
Lower Power


Very happy with the session today. I wanted to hit 7 reps on the last set of squats, but on the 5th rep, I had a major butt wink and surprised I was able to recover. It took a lot out of me to recover from it. Everything else improved either weight wise or rep wise. I did 4 sets on leg press because I felt as though I did not go deep enough on the first set.

I will be giving a full update on Virtus and Invictus tomorrow.


Last 5x5 12/24/16

235x5
245x5
255x5
265x5
280x5
Training

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

235x5
245x5
255x5
265x5
265x6

Pause Squats

215x3,3,3,3
220x3

Hip Thrust

265x7,6,6

Leg Press

540x7,7,6,6

Lying Leg Curls

130x6,6
125x6

Seated Calf Machine

170x7,7,7,6,6

Standing Calf Machine

270x7x6,6,6,6

Nutrition

Low Carb

Cals - 2,600
Carbs - 270g
  • Fiber - 50g
Protein - 227g
Fat - 80g
  • Sat. - 18g
  • Poly. - 7g
  • Mono. - 11g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 29, 2017
Push Hypertrophy


Weight - 154.4

Weight is unchanged from last week. I will increase calories again this week.

Training was very good today. I had a great pump and everything improved. This was probably my best chest/tricep/shoulder pump in a VERY long time.


Training

Incline Smith/Flat DB Press

Incline - 140x6,6,6 145x6 (does not include weight of the bar)
Flat - 75x6,6,6

Seated Smith Shoulder Press

100x6,6,6,6

Weight does not include the bar, just plates

Incline Hammerstrength Chest Press

145x11,10,10

Incline Skull Crushers

70x11,11,10

Seated Hammerstrength Shoulder Press

150x11,10,10

Straight Bar Cable Pressdown

44x13,11,10

Nutrition

High Carb Day

Cals - 3,125
Carbs - 420g
  • Fiber - 50g
Protein - 226g
Fat - 62g
  • Sat. - 20g
  • Poly. - 7g
  • Mono. - 13g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 30, 2017
Pull Power


Solid session today. Desdlifts went very well. I prefer what I did today to my last 6x4, see below.

Last 6x4 12/27/16

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

Deadlift 5x5 @ 75%-85% of 1RM (330 - 374 lbs)

330x4
345x4
360x4
375x4
375x4
370x4

Rack Pulls

395x2,2,2,2,2,2

Knee level

Weighted Wide Grip Pullups

2.5x7,7,7

Close Grip Neutral Grip Pulldowns

122.5x7,7,6

Wide Grip Neutral Pulldowns

122.5x7,7,7

Neutral Grip Seated Cable Row

120x8,7,7

Reverse Pec Deck

145x7,6,6,6

Nutrition

Low Carb

Cals - 2,625
Carbs - 277g
  • Fiber - 50g
Protein - 227g
Fat - 80g
  • Sat. - 20g
  • Poly. - 12g
  • Mono. - 12g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
January 31, 2017
Legs Hypertrophy


Very happy with the session today. My tempo on everything was great.

Training.

Reverse Hammerstrength V Squat

295x6,6,6,6,6,6,6

Leg Press

520x6,6,6,6

Seated Hamstring Curl

180x12,10,10

Lying Hamstring Curl

90x12,11,10

Leg Extensions

145x12,12,11,10,10.

Seated Calf Raises

125x10,10,10,10,10

Standing Calf Raises

200x12,11,11,10,10

Nutrition

Moderate Carb

Cals - 2,875
Carbs - 346g
  • Fiber - 49g
Protein - 225g
Fat - 72g
  • Sat. - 20g
  • Poly. - 13g
  • Mono. - 19g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 2, 2017
Push Power


Good session today. I saw some improvements on certain exercises and other stayed the same. Bench went better than my last 6x4. Like I said, I wanted to stick more in my percentage range. Last 6x4, as you can see, I went a little out of it, today, I stayed in it. I did not have to rest as long and even though I did not hit the same max weight, the fact I hit 190 for all those sets, is better, IMO.

Last 6x4 12/29/16

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

Flat Bench Press 6x4 @ 70%-80% of 1RM (169-191 pounds)

170x4
180x4
190x4
190x4
190x4
190x4

Military Press

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

Decline Close Grip Bench Press

165x6,6,6

Incline Bench Press

155x6,6,6

Seated Hammerstrength Shoulder Press

180x7,7,7

Weighted Dips

65x7,6,6

Nutrition

Moderate Carb

Cals - 2,875
Carbs - 346g
  • Fiber - 50g
Protein - 225g
Fat - 72g
  • Sat. - 20g
  • Poly. - 13g
  • Mono. - 19g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 3, 2017
Pull Hypertrophy


Great session today. I had such a great pump in my back. I went lighter on the reverse pac deck to make sure my tempo was good and to ensure I was getting a full contraction. My temp on everything was spot on today. I did Yates Rows on my make **** TBar row and that was on heck of a movement.

Training

Lat Pulldowns

112.5x6,6,6,6
115x6,6,7

Close Grip Seated Cable Row

115x6,6,6,7

T Bar Row (overhand grip)

70x12,11,11

Semi Close Grip Pulldown (neutral grip)

120x11,10,10

T Bar Row (underhand grip)

50x10,10,10

Underhand Close Grip Pulldown

95x10,10,10

Reverse Pec Deck

105x11,10,10,10

Nutrition

High Carb

Cals - 3,125
Carbs - 420g
  • Fiber - 50g
Protein - 226g
Fat - 62g
  • Sat. - 20g
  • Poly. - 9g
  • Mono. - 12g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 4, 2017
Lower Power


Extremely good workout today. I stayed within my weight range, compared to last 6x4. I also hit that top weight for a total of more sets. Despite not going as heavy, I think this was more productive.

Last 6x4 12/31/16

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

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

250x4
265x4
280x4
280x4
280x4
280x5

Pause Squats

225x2,2,2,2,2,3

Hip Thrust

265x7,6,6

Leg Press

540x7,7,6

Lying Leg Curls

130x7,6,6

Seated Calf Machine

170x8,7,7,7,7

Standing Calf Machine

270x8,7,7,6,6

Nutrition

Low Carb

Cals - 2,625
Carbs - 277g
  • Fiber - 49g
Protein - 225g
Fat - 80g
  • Sat. - 18g
  • Poly. - 7g
  • Mono. - 11g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 5, 2017
Push Hypertrophy


Weight - 155?

Happy Super Bowl Sunday!

Yes, there is a question mark next to my weight. I woke up this morning, used the bathroom, got on the scale and it was at 154.4. It was odd because it went straight to that number versus fluctuating for a moment. I moved the scale about a half of an inch and it went to 155. That is the weight I am going with.

However, about 30 minutes later, I got to my part time job and I really went to the bathroom. If my real weight was 155, it was probably 154.4 after that and if it is really 154.4, it is lower than that. Now with all that in mind, I am going to increase calories.


Training

Incline Smith/Flat DB Press

Incline - 120-x12,12 (does not include weight of the bar)
Flat - 65x12, 55x12

Seated Smith Shoulder Press

75x12,12,12,12

Weight does not include the bar, just plates

Incline Hammerstrength Chest Press

145x11,11,10

Incline Skull Crushers

70x11,11,10

Seated Hammerstrength Shoulder Press

150x11,10,10

Straight Bar Cable Pressdown

45.5x10,10,10

Nutrition

High Carb Day

Cals - 3,150
Carbs - 420g
  • Fiber - 49g
Protein - 231g
Fat - 60g
  • Sat. - 22g
  • Poly. - 6g
  • Mono. - 10g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 6, 2017
Pull Power


Great session today, especially compared to my last 7x3. My last two sets felt like they were over 400 pounds. I wanted to stay as close to 390 as possible. Overall, today I felt like my sense of well being was better. Maybe due to this stack?

Last 7x3 1/2/17

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

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

355x3
370x3
385x3
395x3
395x3
385x3
385x3

Rack Pulls

365x5,5,5,5,5

Knee level

Weighted Wide Grip Pullups

2.5x7,7,7

Neutral Grip Seated Cable Row

120x7,6,6

Close Grip Neutral Grip Pulldowns

122.5x7,7,7

Wide Grip Neutral Pulldowns

122.5x7,7,7

Reverse Pec Deck

125x6,6,6,6

Nutrition

Low Carb

Cals - 2,650
Carbs - 277g
  • Fiber - 50g
Protein - 231g
Fat - 77g
  • Sat. - 22g
  • Poly. - 16g
  • Mono. - 16g
 
booneman77

booneman77

Legend
Awards
5
  • First Up Vote
  • RockStar
  • Legend!
  • Established
  • Best Answer
What stack?
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 7, 2017
Legs Hypertrophy


Small improvements over last weeks session.

Thursday is not looking too promising as far as training goes. I will be able to get to the gym, but the timing is going to suck. There is 6-10 inches of snow forecasted, as of now. I will train first thing in the AM, fasted, to prevent getting there too late, in case they close early. Yes, I do train legs heavy fasted, but the previous day is a high carb day. I will be coming off a low carb day which I consume no starch. I will make the best of it. I will see what time I wake up and look at the forecast. Maybe it won't be too bad and I can sneak one carb meal in.

This is assuming school will be closed, which it probably will be.


Training.

Reverse Hammerstrength V Squat

255x12,12,12,12

Leg Press

430x12,12,12,12

Seated Hamstring Curl

180x12,11,10

Lying Hamstring Curl

90x13,11,10

Leg Extensions

145x12,12,11,10,10.

Seated Calf Raises

125x11,10,10,10,10

Standing Calf Raises

200x12,12,11,11,10

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 346g
  • Fiber - 50g
Protein - 231g
Fat - 70g
  • Sat. - 20g
  • Poly. - 12g
  • Mono. - 18g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 9, 2017
Push Power


It is extremely hard to judge today's workout. To make a long story short, I did not go fasted today. I went to the gym in the afternoon since the snow was clearing up then. I had to dig my way out, we got about a foot. I went out and shoveled twice before my plow guy came. I was dead from shoveling, trying to keep up with snow falling at 1-3 inches per hour. Also, by the time I got to the gym, I had to rush. Once I got there, they decided they were going to close early, which made no sense. They were open during the heaviest part of the storm, but closing once the snow came to an end. I ended up going lighter on all my secondary movements because I wanted to control the weights more on the negative portion of the lift.

Due to shoveling, feeling rushed, doing rest pause sets and going lighter, it is hard to judge today's session in terms of how well it went.

I did two or three extra sets on bench because of my two failure sets and then I had to rest pause on the least set of military press today.


Last 7x3 1/5/17

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

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

180x3
190x3
200x3
205x2
195x3
195x3
195x3
200x2
190x3

Military Press

120x5
115x5,5,5,4 + 2 rest pause

Decline Close Grip Bench Press

155x6,6,6

Incline Bench Press

140x7,6,6

Seated Hammerstrength Shoulder Press

140x6,6,6

Weighted Dips

45x6,6,6

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 346g
  • Fiber - 50g
Protein - 231g
Fat - 70g
  • Sat. - 21g
  • Poly. - 11g
  • Mono. - 18g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 10, 2017
Pull Hypertrophy


Ugh. More snow this weekend. Hopefully I won't have to dig out prior to legs in the AM.

Training

Lat Pulldowns

100x12,12,12,12

Close Grip Seated Cable Row

102.5x12,12
100x10,10

T Bar Row (overhand grip)

75x10,101,10

Semi Close Grip Pulldown (neutral grip)

120x11,11,10

T Bar Row (underhand grip)

55x10,11,10

Underhand Close Grip Pulldown

95x10,10,10

Reverse Pec Deck

105x11,10,10,10

Nutrition

High Carb

Cals - 3,150
Carbs - 420g
  • Fiber - 50g
Protein - 231g
Fat - 64g
  • Sat. - 23g
  • Poly. - 10g
  • Mono. - 13g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 11, 2017
Lower Power


Somewhat pleased with the session today. I am pleased with how many sets I hit 290+ for. I did 8 sets because I felt like the second and third rep on 300 wasn't low enough. I know it was, but not for my standard. I am going to go a little lighter on most things tomorrow to really focus on the contraction and tempo.

Last 7x3 1/7/17

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

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

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

Pause Squats

200x5,5,5,5,5

Hip Thrust

265x7,7,6

Leg Press

540x7,6,6

Lying Leg Curls

130x7,6,6

Seated Calf Machine

170x8,8,7,7,7

Standing Calf Machine

270x8,7,7,7,7

Nutrition

Low Carb

Cals - 2,650
Carbs - 277g
  • Fiber - 50g
Protein - 230g
Fat - 79g
  • Sat. - 19g
  • Poly. - 7g
  • Mono. - 11g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 12, 2017
Push Hypertrophy


Weight - 155

Weight is slightly up. I don't know how much because of the bathroom issue last Sunday. I am not going to increase cals and see what happens.

I was very happy with training today, despite going lighter than last week. I felt the targeted muscles working instead of my body, if that makes sense. For example, even though on the shoulder presses I am using my triceps as well, going lighter and more controlled on the negatives and having a better overall temp, I felt the movement all in my shoulders. Same thing with the chest pressing movements too.


Training

Incline Smith/Flat DB Press

Incline - 120-x10,10, 8+3 (rest pause) (does not include weight of the bar)
Flat - 55x10,10

Seated Smith Shoulder Press

70x10,10,10,10

Weight does not include the bar, just plates

Incline Hammerstrength Chest Press

120x10,10,10

Incline Skull Crushers

60x11,10,10

Seated Hammerstrength Shoulder Press

110x11,10,10

V Bar Cable Pressdown

45.5x11,10,10

Nutrition

High Carb Day

Cals - 3,150
Carbs - 420g
  • Fiber - 50g
Protein - 231g
Fat - 62g
  • Sat. - 26g
  • Poly. - 7g
  • Mono. - 8g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 13, 2017
Pull Power


Great session today. I wanted to hit 420, but that was not going to happen. I am stoked about how many times I was able to hit 400+ though. I wanted to do that for all my back down sets, but there was no way. I was already taxing my legs.

Last 7x3 1/9/17

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

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

375x2
390x2
405x2
415x2
405x2
405x2
395x2
390x2

Rack Pulls

375x5,5,5

Knee level

Weighted Wide Grip Pullups

2.5x7,7,6

Neutral Grip Seated Cable Row

110x7,6,6

Close Grip Neutral Grip Pulldowns

122.5x7,7,7

Wide Grip Neutral Pulldowns

122.5x8,7,7

Reverse Pec Deck

125x7,6,6,6

Nutrition

Low Carb

Cals - 2,650
Carbs - 277g
  • Fiber - 50g
Protein - 231g
Fat - 76g
  • Sat. - 22g
  • Poly. - 16g
  • Mono. - 15g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 14, 2017
Legs Hypertrophy


The hammies were sore from yesterday, but today still went well!

Training.

Reverse Hammerstrength V Squat

265x10,10,10,10,10

Leg Press

480x10,10,10,10

Lying Hamstring Curl

80x12
85x10,10

Leg Extensions

145x15,11,11,10,10.

Seated Hamstring Curl

160x12,10,10

Seated Calf Raises

115x12,10,10,10,10

Standing Calf Raises

200x12,11,10,10,10

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 346g
  • Fiber - 50g
Protein - 232g
Fat - 70g
  • Sat. - 21g
  • Poly. - 13g
  • Mono. - 19g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
AntM Reviews Controlled Labs ProMORE



Mixability

Very good. There was a little foaming with all three flavors, but that subsides after a minute or two. I also tried each flavor in oatmeal. In oatmeal, you need a little extra water. In shakes, the thickness is great at 7-8 ounces of water. It is not think, but not overly thick. Like most blends, they require more wet ingredients when baking or cooking, but not as much as some other blends out there.

Macros/Profile



The profile/macro breakdown for all three flavors are the same. I do like that it is a blend of slow and fast digesting protein sources. I prefer blends to straight whey or casein because of the thickness and the science that blends have.

My only complaint about the macros is the carb amount. Yes, I know 7 grams of carbs are not a lot, but when you compare this to similar products, you get a gram or two less of protein and 4-6 more grams of carbs. This is not a big issue, but something that should be pointed out.

Taste

Orange Cream Pop - You are hit right away with an orange flavor. Not a overly fruity like a freshly peeled orange, but more of a candy orange flavor. The best way I would describe that is as one of those chocolate orange candies. You do get some of the "cream" flavor which I would say is a hint of vanilla. It is very modest, but it does slightly cut the orange flavor down. I have a weird feeling with this particular flavor. I love it for the creativity, but I would love it even more if the vanilla was more intense. It is still very good and honestly, something I am going to add to my protein rotation. The typical chocolate, cinnamon, vanilla, strawberry, CPB, etc. flavors get boring and this is something that my taste buds would like to have for a change of pace. Once I put up my final review, I will give it a number out of ten. 9/10

Snickerdoodle Cookie - This was my least favorite out of the three, but it was still good.

Again, the protein mixed with zero clumps and very little foaming that subsided within a minute or two. I would not call this a Snickerdoodle Cookie. For snickerdoodles, cinnamon is the flavor that is represented predominately, with undertones of all spice, nutmeg, etc. Instead, you are hit with nutmeg, allspice and a touch of cinnamon that is not all that noticeable. The flavor reminded me more of a spiced cookie or even a gingersnap cookie. The flavor does take on some spiciness of those flavors. If you ever had a heavily spiced cookie, you would know exactly what that is like. I personally liked it, but this may not be for everyone.

Compared to PES Snickerdoodle, this has more spice flavor, far less cinnamon, and not nearly as sweet. 8/10

Frosted Cinnamon Bun - Initially, you get smacked in the face with the sweetness of the middle of a cinnamon bun. This dies down with each sip, but is still prevalent throughout drinking it. I did not get much of a frosting to it. I know it would be hard to describe what that would taste like, but I would think more of a richness or creaminess taste. I guess I was expecting some vanilla frosting undertones to it, but that is not present. In 8 ounces of water, the shake is not overly thick, but it is not thin either. If you do not like thicker proteins, I would go with 10-12 ounces and if you enjoy thicker proteins, like I do, 6-8 ounces is great.

Comparison - The only other protein brand I have had with this flavor is AI Sports Whey. You can see my review in my review thread. The only difference between the two that ProMORE is sweeter, but does not have that icing flavor I was expecting. Maybe that is hidden because of the sweetness. If you read my review on AI Sports Cinnamon Bun, you would have read that I thought that flavor was perfect, so if anything was going to dethrone it, it would need to be something heavenly. 9/10

Bottom Line

I would say ProMORE is worth the pickup. Macro wise, it could be better, especially compared to protein powders with similar profiles. The macros are not bad, but may not be ideal for some people. I do love that it is a blend of fast and slow digesting protein though.

Taste wise, all three are very good, but I would not rank them as must haves. I do like the differet taste of Orange Cream Pop. If there was more vanilla in the flavor, this would be hands down one of the best tasting powders out there. However, the orange is very strong and the vanilla is non existent. The same goes for the frosted cinnamon bun. You get the cinnamon bun flavor, but not the frosted.icing part, which would be some vanilla. That is the only thing I would add to that flavor and if it was added, it would be a top pick for me. It is still good, similar to PES Snickerdoodle, but not as sweet. The Snickerdoodle Cookie may be a hit or miss for some. I personally like it, but I enjoy spiced cookies/gingersnaps. For those that do not, I would avoid this. There is next to no cinnamon, which is the basis of a Snickerdoodle. Overall, taking all the favors and everything else into consideration, I would have to give these an 8/10
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 16, 2017
Push Power


Training

Flat Bench Press 8x2 @ 85%-95% of 1RM (191-213 pounds)

195x2
205x2
205x2
215x1
205x2
195x2
195x2
200x1
200x2
195x2
195x2
195x2

Military Press

125x4
115x5,5,5

Close Grip Bench Press

155x6,6,6

Incline Bench Press

140x7,6,6

Seated Hammerstrength Shoulder Press

140x8,7
145x6

Weighted Dips

45x7,6,6

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 346g
  • Fiber - 50g
Protein - 232g
Fat - 71g
  • Sat. - 21g
  • Poly. - 13g
  • Mono. - 19g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 17, 2017
Pull Hypertrophy


No school today so I decided I would get my taxes taken care of. I ended up owing just under $4,000. I hate the school I work for.

Training

Lat Pulldowns

102.5x10,10,10,10,10

Close Grip Seated Cable Row

102.5x10,10,10,10

T Bar Row (overhand grip)

75x11,11,10

Semi Close Grip Pulldown (neutral grip)

120x11,11,11

T Bar Row (underhand grip)

55x11,11,10

Hammerstrength High Row

110x10,10,10

Reverse Pec Deck

105x12,11,10,10

Nutrition

High Carb

Cals - 3,150
Carbs - 420g
  • Fiber - 50g
Protein - 232g
Fat - 63g
  • Sat. - 22g
  • Poly. - 10g
  • Mono. - 12g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 18, 2017
Lower Power


Good session today, but I have a slight tweak. The left side of my lower back, more towards the side, is a touch tight. I know what did it and I am dumb for not fixing the mistake. On my 315 set, I did not set the bar lower enough on my back. I do not squat low bar, but it is not high bar either. It is somewhere in the middle. I was off and the second rep, I definitely leaned too far forward. I don't know why it is only the side of my lower back, but it isn't bad. There is no pain, just some tightness.

I am supposed to do a 9x1 this coming week followed by a deload. Depending on how this feels on Monday, I may deload this week.

One thing I NEED to do is lower the volume. I know it doesn't look like much per day, and it isn't, but I create more volume by doing rest pause and/or drop sets on EVERYTHING. For some reason, I have it engraved it my mind that I need to do a lot to make gains and I think that is starting to become counter productive. For example, my hypertrophy leg days. I do 4-7 sets of v squats, depending on the day followed by 4 sets of leg press. I will then do drop sets on the leg press, literally stripping one plate from each side and go until I get to one plate and rep that out. I do this on my heavy days as well. I think this is why I have not seen much improvement lately. Essentially, I am creating another 8-20 sets per workout.


Last 8x2 1/14/17

285x2
295x2
305x2
315x2
305x2
305x2
305x2
300x2
Training

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

285x2
295x2
305x2
315x2
310x2
305x2
305x2
305x2

Pause Squats

210x5,5,5

Hip Thrust

265x8,7,7

Leg Press

540x7,7,6

Lying Leg Curls

130x7,6,6

Seated Calf Machine

175x6,6,6,6,6

Standing Calf Machine

275x6,6,6,6,6

Nutrition

Low Carb

Cals - 2,650
Carbs - 277g
  • Fiber - 50g
Protein - 232g
Fat - 76g
  • Sat. - 18g
  • Poly. - 7g
  • Mono. - 11g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 19, 2017
Push Hypertrophy


Weight - 155.6

The lower back is feeling better today. The right side is tighter than the left side now, but there is no pain, just general tightness. I was going to see my chiro tomorrow since I'm off work. I'm hoping they are open.

Today, I did not do all those ridiculous drop sets like I normally do. At the end of my workout, I felt like I lifted, but not as though I was dead which is what I normally aim for. I substituted some exercises today, as you'll see. I'm very happy with the tempo of the dumbbell chest presses too.

I am going to attempt to deadlift tomorrow. You will also see changes in my workouts throughout this week.


Training

Incline DB Press/Flat DB Press

Incline - 60x8,8,8
Flat - 60x8,8,8

Plate Loaded Shoulder Press

70x8,8,8,8

Weight does not include the bar, just plates

Weighted Dips

25x10,10,10

Pec Deck

100x12
105x10,10

Seated Machine Side Raise

75x11,10,10

V Bar Cable Pressdown

45.5x14
47.5x11,10

Nutrition

High Carb Day

Cals - 3,150
Carbs - 420g
  • Fiber - 50g
Protein - 232g
Fat - 62g
  • Sat. - 26g
  • Poly. - 7g
  • Mono. - 7g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 20, 2017
Pull Power


Great session today. Got rid of all those drop sets/rest pause sets and I got out a lot quicker. I also ditched the rack pulls since I am getting rid of the drop sets and rest pause sets. My thinking is I am decreasing volume via that way in terms of "bodybuilding" exercises, so if I wanted to add one other "bodybuilding" exercise. I also went weightless on pullups. I figured I should hit 8 reps for all 3 sets at body weight before adding weight.

lastly, the back held up well. It is tight and it was the whole time deadlifting, but it is not painful, just sore. When I was warming up. I determined it felt fine so I went with the heavy singles instead of deloading. It felt heavy as hell, but I think I was nervous about the lower back. I know I did not go as heavy as my last 9x1, see below, but I actually lifted 10 more total pounds than the previous 9x1.


Last 9x1 1/16/17

405x1
415x1
425x1
435x1
415x1
415x1
415x1
415x1
415x1
Training

Deadlift 8x2 @ 95%-99% of 1RM (396-439 lbs)

405x1
420x1
420x1
420x1
420x1
420x1
420x1
420x1
420x1

Overhand T Bar Rows

100x3,3,3,3,4

Bodyweight Wide Grip Pullups

8,7,7

Wide Neutral Grip Seated Cable Row

110x8,7,7

Close Grip Neutral Grip Pulldowns

122.5x7,7,7

Reverse Pec Deck

125x7,7,7,7

Nutrition

Low Carb

Cals - 2,650
Carbs - 277g
  • Fiber - 50g
Protein - 232g
Fat - 74g
  • Sat. - 20g
  • Poly. - 15g
  • Mono. - 14g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 21, 2017
Legs Hypertrophy


I could not believe how quickly the training went with eliminating one exercise AND dropping the dropsets. I did do one dropset for leg extensions, but I did not do dropsets for everything and did not work down, stripping one plate from each side, on leg press. My legs feel worked, but not trashed, which is a nice change of pace.

The lower back is feeling better. The area of tightness is becoming smaller and smaller. I am doing all of my normal stretches post workout, just holding them a bit longer.

I had a half of a Snicker's Crispier bar post workout today, which I did a few days last week as well, and it is quickly becoming one of my favorites!


Training.

Reverse Hammerstrength V Squat

275x8,8,8,8,8,10

Leg Press

510x8,8,8,8

Leg Extensions

145x12
150x10,10

Seated Hamstring Curl

160x13,11,10

Seated Calf Raises

115x12,11,10,10,10

Standing Calf Raises

200x12,11,11,10,10

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 346g
  • Fiber - 50g
Protein - 232g
Fat - 71g
  • Sat. - 20g
  • Poly. - 12g
  • Mono. - 18g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 23, 2017
Push Power


One of the better heavy push days in a very long time. This could be due to increased glcogen by not going all out like I normally would do in the session leading up to this. I also did not do any lacrosse ball rolling on my shoulders, pecs or trcieps yesterday, which I normally would do. I was feeling good so I wanted to hit a tenth set on bench. I did not need to rest for my maximum time and the speed was pretty good.

On military press, my back felt more than fine. I was thinking of wearing my belt due to the small hiccup on Saturday, but my core felt very stable.


Training

Last 9x1 1/19/17

205x1
210x1
215x1
220x1
225x1*
220x1
220x1
215x1
215x1
215x1
Flat Bench Press 9x1 @ 90%-99% of 1RM (203 - 224 pounds)

215x1
215x1
215x1
215x1
215x1
215x1
215x1
215x1
215x1
215x1

Military Press

125x3,3,3
130x3,3

Close Grip Bench Press

155x7,6,6

Incline Bench Press

145x7,7,6

Seated Hammerstrength Shoulder Press

150x7,7,7

Incline Skull Crushers

80x6,6,6

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 346g
  • Fiber - 50g
Protein - 232g
Fat - 70g
  • Sat. - 20g
  • Poly. - 12g
  • Mono. - 18g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 24, 2017
Pull Hypertrophy


Simple pull workout, very nice pump as well.

Training

Lat Pulldowns

105x8,8,8,8,8,9

Close Grip Seated Cable Row

105x8,8,8,8

Pulldown Wide Neutral Grip

100x11,10,10

Semi Close Grip Pulldown (neutral grip)

110x10,10,10

T Bar Row (underhand grip)

55x12,12
60x10

Reverse Pec Deck

105x12,11,10,10

Nutrition

High Carb

Cals - 3,150
Carbs - 420g
  • Fiber - 49g
Protein - 232g
Fat - 62g
  • Sat. - 22g
  • Poly. - 9g
  • Mono. - 11g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 25, 2017
Lower Power


Very good session today, pretty sad a deload is coming up. Lower back felt solid throughout the whole session. I did have an odd discomfort in my foot. It was the bottom of my left foot, leading up to my toes towards the outer half. I only felt it when re-racking the weight for my calf exercises and taking my foot off the platform. I did not feel this when squatting, hip trusts or even when performing the calf exercises, just when I was racking the weight.

Tomorrow will be interesting, my triceps are still pretty sore despite decreasing volume. Maybe due to me beching for 9 sets and 95% of my 1RM?


Last 9x1 1/21/17

300x1
310x1
320x1
330x1
330x1
320x1
320x1
320x1
315x1
Training

Back Squat 9x1 @ 90%-99% of 1RM (297-335 lbs)

315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
320x1

Pause Squats

220x3,3,3,3,3

Hip Thrust

275x6,6,6

Lying Leg Curls

130x7,7,6

Leg Extensions

200x7,6,6

Seated Calf Machine

175x7,7,6,6,6

Standing Calf Machine

275x7,7,6,6,6

Nutrition

Low Carb

Cals - 2,650
Carbs - 277g
  • Fiber - 49g
Protein - 232g
Fat - 79g
  • Sat. - 19g
  • Poly. - 7g
  • Mono. - 11g
 
AntM1564

AntM1564

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
February 26, 2017
Push Hypertrophy


Weight - 155

Weight is down .6 pounds this week. I am increasing cals in the form of carbs for the week.

Today felt beyond easy I was able to go heavier or gain more reps in everything, even despite the triceps being a little ore for whatever reason. I am feeling REALLY good lately. I don't want to take a deload on my heavy days, but I know I should if I want to max out next week. I feel like I don't need it because I cut out all that extra intensity last week, that alone is a good thing. Instead of going 5x5 or 3x5 at 60-70% of my 1RM for the deload, I think I will go for a 3x5 at 70-80%


Training

Incline DB Press/Flat DB Press

Incline - 65x6,6,6,7
Flat - 65x6,6
70x7

Plate Loaded Shoulder Press

150x6,6,6
160x6

Weighted Dips

25x12,10,10

Pec Deck

105x11,10,10

Seated Machine Side Raise

75x12,12
80x10

V Bar Cable Pressdown

47.5x12,10,10

Nutrition

High Carb Day

Cals - 3,175
Carbs - 426g
  • Fiber - 50g
Protein - 232g
Fat - 60g
  • Sat. - 24g
  • Poly. - 6g
  • Mono. - 7g
 

Similar threads


Top