AntM's Lean Bulk and Everything Else This Summer Log

[AntM1564]

April 11, 2017
Legs Hypertrophy

Training.

Reverse Hammerstrength V Squat

275x10,10,10,10,10

Leg Press

510x10,10,10,10

Leg Extensions

160x11,10,10,10

Seated Hamstring Curl

160x11,11,11

Seated Calf

75x10,10,10,10,10

Standing Calf Raises

160x11,10
155x10,10,10

Nutrition

Moderate Carb

Cals - 2,950
Carbs - 352g

• Fiber - 49g

Protein - 244g
Fat - 68g

• Sat. - 21g
• Poly. - 11g
• Mono. - 14g

 

[AntM1564]

April 13, 2017
Push Power

My pressing strength has sky rocketed. My last max attempt, about 5 weeks ago, I hit 230 and almost got 235 after that. I could not believe how smooth these singles were. And I didn not have to rest the maximum amount of time I give myself on my first heavy movement. I was good to go for each set in about 3 minutes.

Last 9x1 2/23/17

9x215x1

Training

Flat Bench Press 9x1 @ 90-99% of 1RM (207 - 229 pounds)

215x1 - I was going to count this, but felt good throughout the other sets, so I counted this as a warm up.
9x225x1

Military Press

125x5,5,5

Close Grip Bench Press

165x7,6,6

Incline Bench Press

160x7,6,6

Seated Hammerstrength Shoulder Press

180x6,6,6

Incline Skull Crushers

70x8,7,6

Nutrition

Moderate Carb

Cals - 2,925
Carbs - 352g

• Fiber - 50g

Protein - 244g
Fat - 67g

• Sat. - 22g
• Poly. - 10g
• Mono. - 14g

 

[AntM1564]

April 14, 2017
Pull Hypertrophy

Looking forward to tomorrow's session since my previous two heavy days this week went so well. The only thing on my mind is my lower back. It is still a touch sore/tight from Monday. I would really like to hit 325 or 330 for all nine sets of singles.

Training

Lat Pulldowns

107.5x10,10,10,10,10

Close Grip Seated Cable Row

107.5x10,10,10,10

Hammerstrength High Row

120x11,10,10

Close Grip Pulldown (neutral grip)

102.5x12,11,11

T Bar Row (underhand grip)

75x12,12,11

Reverse Pec Deck

75x12,11,11,11

Nutrition

High Carb

Cals - 3,200
Carbs - 426g

• Fiber - 49g

Protein - 244g
Fat - 55g

• Sat. - 23g
• Poly. - 6g
• Mono. - 7g

 

[AntM1564]

April 15, 2017
Lower Power

I think my legs will be shot tomorrow. I did switch to RDL for 3 sets of 5, but did not feel them like I would like to. So I went back to paused squats.
Essentially, I did an extra exercise for 15 heavy reps. By the end of hip thrusts, my lower back was taxed. Not so much sore, just weak. I don't know why it is taking so long for it to recover this week.

Squats went exceptionally well though. I did bump up the weight. You are going to see 10 total sets, I may have done 9, but I think I did not write one down, so I did an extra just to make sure. I was surprised how quickly it moved and how I was able to keep my chest up. When I go heavy, I notice I lean forward and lose that upper back tightness.

Last 9x1 - 2/25/17

9x315x1

Training

Back Squat 9x1 @ 90%-99% of 1RM (311 - 344 lbs)

6 or 7x325x1
3x330x1

Pause Squats

225x5,5,5

Hip Thrust

285x6,6,6

Lying Leg Curls

115x6,6,6

Leg Extensions

210x7,6,6

Standing Calf Machine

190x8,7,7,7,6

Seated Calf Raise

100x8,7,7,7,7

Nutrition

Low Carb

Cals - 2,700
Carbs - 283g

• Fiber - 49g

Protein - 245g
Fat - 70g

• Sat. - 20g
• Poly. - 6g
• Mono. - 5g

 

[AntM1564]

April 16, 2017
Push Hypertrophy

Weight - 164

Hamstrings are super sore. Tomorrow's deadlifting session is going to suck.

Training

Incline DB Press/Flat DB Press

Incline - 70x8,8,8
Flat - 75x8, 70x8,8

Plate Loaded Shoulder Press

160x8,8,8,8

Weighted Dips

30x12,11,10

Pec Deck

115x11,10,10

Seated Machine Side Raise

90x12,11,10

V Bar Cable Pressdown

54x11,10,10

Nutrition

High Carb Day

Cals - 3,200
Carbs - 426g

• Fiber - 49g

Protein - 246g
Fat - 50g

• Sat. - 22g
• Poly. - 5g
• Mono. - 7g

 

[booneman77]

I find that sometime when my hams are sore I actually lift better because I am more aware of using them for deads

 

[AntM1564]

I find that sometime when my hams are sore I actually lift better because I am more aware of using them for deads

My form usual get sloppy when I go above 3 reps. My form was dialed in today. Like you mentioned, I was more aware of needing to use proper form.

 

[AntM1564]

April 17, 2017
Pull Power

Verry good session today. I was surprised how quickly my deadlifts moved given that my hamstrings were pretty sore. I was really focused and dialed in today. Tomorrow is going to be hell though.

Last 5x5 3/13/17

315x5
330x5
345x5
355x5
355x5

Training

Deadlift 5x5 @ 70% - 80% of 1RM (312 - 352 lbs)

315x5
330x5
345x5
360x5
360x5

Overhand T Bar Rows

120x3,3,3,3,3

Weighted Wide Grip Pullups

2.5x8,6,6

Wide Neutral Grip Seated Cable Row

122.5x6,6,6

Close Grip Neutral Grip Pulldowns

132.5x6,6,6

Reverse Pec Deck

110x7,7,6,6

Nutrition

Low Carb

Cals - 2,700
Carbs - 283g

• Fiber - 51g

Protein - 246g
Fat - 72g

• Sat. - 26g
• Poly. - 8g
• Mono. - 10g

 

[AntM1564]

April 18, 2017
Legs Hypertrophy

Training.

Reverse Hammerstrength V Squat

280x8,8,8,8,8,8

Leg Press

520x8,8,8,8

Leg Extensions

160x12,11,10,10

Seated Hamstring Curl

160x12,11,11

Seated Calf

60x12,11,10,10,10

Standing Calf Raises

155x11,11,10,10,10

Nutrition

Moderate Carb

Cals - 2,975
Carbs - 352g

• Fiber - 49g

Protein - 246g
Fat - 64g

• Sat. - 21g
• Poly. - 10g
• Mono. - 14g

 

[AntM1564]

AntM Reviews BEAST Sports Nutrition BCAA 2:1:1

Mixability

A lillte better than your standard BCAA product. There is still some foaming, but not as much and it seems to dissolve quicker. This is due to using Instaaminos, which should do those things.

Profile

First you will see 5 grams of amino acids at a 2:1:1 ratio. This is pretty standard. Next you will notice some aminos for a hydration complex. Lastly, you will notice the cherry tart powder which BEAST says aids in recovery. I have looked up a few different studies and I have seen some that show a little better muscle recovery/less DOMS, however, that was at a 480 mg dose, versus the 240 which is in BEAST BCAA. I have not used the product long enough to notice increased recovery, but I can say recovery is on par with other BCAA supplements I have used.

Taste

The flavor I selected was tropical breeze. I did not know what to expect since there was not a single flavor profile mentioned on the label. Also, I have never had anything from BEAST's line, so I did not know what to expect from their flavoring. You definitely get hit with a blend of tropical fruits with this. I would say the flavor takes on a nice blend of pineapple and mango, which I would say is a 65/35 ratio. I really enjoyed this flavor.

Price

I cannot comment on this since it is only on their site currently, and it will probably be cheaper once it hits stores.

Recovery

See the profile section.

Bottom Line

A very solid product. For me, price point would be a make or break if I would purchase this or suggest it. Yes, it tastes great and you get your 5 grams of aminos, but the pitch on better recovery may not be worth it. I would need to use this product for an extended period of time to comment on that. In addition, the studies I have seen regarding cherry tart juice for enhanced recovery use double the amount that is in BEAST BCAA. My rating can only take into consideration the taste, mixability, and profile, to an enxtent.9/10​

 

[AntM1564]

April 20, 2017
Push Power

Good, but hard training session today. I bench has jumped up a lot and military press is going well too. It seems like close grip bench press and incline bench are progressing very slow though. This coming week, I am going to swap dips, which I currently do on hypertrophy days, and incline skull crushers, which I do on these power days. I just find it difficult to keep my elbows tucked in when going heavier on the skull crushers.

Last 5x5 3/16/17

165x5
175x5
185x5
185x5
185x6

Training

Flat Bench Press 5x5 @ 70-80% of 1RM (161 - 184 pounds)

165x5
175x5
185x5
190x5
190x5

Military Press

135x3,3,3,3,3

Close Grip Bench Press

165x8,7,6

Incline Bench Press

160x7,6,6

Seated Hammerstrength Shoulder Press

180x7,6,6

Incline Skull Crushers

80x6,6,6

Nutrition

Moderate Carb

Cals - 2,950
Carbs - 352g

• Fiber - 50g

Protein - 246g
Fat - 65g

• Sat. - 20g
• Poly. - 10g
• Mono. - 14g

 

[AntM1564]

April 21, 2017
Pull Hypertrophy

Officially counting down the days until seniors graduate and I don't have to teach them anymore. They are getting beyond lazy with their senioritis!

Training

Lat Pulldowns

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

Close Grip Seated Cable Row

112.5x8,8,8,8

Hammerstrength High Row

120x12,11,11

Close Grip Pulldown (neutral grip)

105x11,10,10

T Bar Row (underhand grip)

80x11,10,10

Reverse Pec Deck

80x11,10,10,10

Nutrition

High Carb

Cals - 3,200
Carbs - 426g

• Fiber - 50g

Protein - 246g
Fat - 57g

• Sat. - 23g
• Poly. - 4g
• Mono. - 6g

 

[AntM1564]

April 22, 2017
Lower Power

Good lord my legs are shaky!

Last 5x5 - 3/18/17

245x5
260x5
275x5
275x5
275x5

Training

Back Squat 5x5 @ 70%-80% of 1RM (241 - 276 lbs)

245x5
260x5
280x5
280x5
280x6

Pause Squats

230x3,3,3,3,3

Hip Thrust

285x7,6,6

Lying Leg Curls

115x7,6,6

Leg Extensions

210x7,7,6

Standing Calf Machine

195x8,7,6,6,6

Seated Calf Raise

105x8,7,7,6,6

Nutrition

Low Carb

Cals - 2,700
Carbs - 283g

• Fiber - 50g

Protein - 247g
Fat - 73g

• Sat. - 19g
• Poly. - 7g
• Mono. - 12g

 

[AntM1564]

April 23, 2017
Push Hypertrophy

Weight - 160

Weight is down 4 pounds. I am not surprised it is down, but I am surprised it is down that much. I say I'm not surprised, because I was on cycle for a while. I just didn't post it at all. Today begins the second week of PCT. I don't think I will lose much more weight. I was semi bloated, but think the rest should stay with me. We will see if strength gains stay as well. I'm curious to see how the heavy push day goes with the weight loss. Pushing sees the most gain/loss with weight gain/loss.

I will increase calories every day this week and drop protein by 6 grams and just replace those calories with fat. I know you may ask why I would drop protein during PCT, but I am still keeping it at 1.5 grams/lb.

Training

Incline DB Press/Flat DB Press

Incline - 75x6,6,6,6
Flat - 75x6,6,6

Plate Loaded Shoulder Press

170x6,6,6,7

Incline French Press

60x11,10,10

Pec Deck

115x12,11,10

Seated Machine Side Raise

90x13,12,11

V Bar Cable Pressdown

54x10,10,10

Nutrition

High Carb Day

Cals - 3,225
Carbs - 432g

• Fiber - 50g

Protein - 241g
Fat - 57g

• Sat. - 23g
• Poly. - 6g
• Mono. - 6g

 

[AntM1564]

April 24, 2017
Pull Power

Deadlifts felt on point today. I had to change my lunch schedule with another teacher on Monday's for the rest of the year. The only thing I had on my mind was how hungry I was!

Last 5x5 3/20/17

335x4
350x4
365x4
380x4
380x4
370x4

Training

Deadlift 6x4 @ 75% - 85% of 1RM (334 - 378 lbs)

335x4
350x4
365x4
380x4
385x4
375x4

Weighted Pullups

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

Seated Overhand Cable Row

112.5x7,6,6

Wide Neutral Grip Seated Cable Row

112.5x6,6,6

Close Grip Neutral Grip Pulldowns

132.5x7,7,6

Reverse Pec Deck

110x8,7,6,6

Nutrition

Low Carb

Cals - 2,725
Carbs - 289g

• Fiber - 50g

Protein - 241g
Fat - 73g

• Sat. - 24g
• Poly. - 5g
• Mono. - 5g

 

[AntM1564]

April 25, 2017
Legs Hypertrophy

I ended up doing an extra 4 sets of extensions. I did my 4 with the weight I wanted to use (160 pounds) but after, figured I would like to feel more from the extensions. I decided to do for more sets, lighter and with slower negatives. I am thinking my working weight for next week will be 5 pounds heavier since I won't be fatigued from previous sets.

Training.

Reverse Hammerstrength V Squat

310x6,6,6,6,6,6,8

Leg Press

560x6,6,6,7

Leg Extensions

160x12,10,10,10
100x11,11,10,10

Seated Hamstring Curl

180x12,11,10

Seated Calf

65x12,11,10,10,10

Standing Calf Raises

155x12,12,11,10,10

Nutrition

Moderate Carb

Cals - 2,975
Carbs - 358g

• Fiber - 48g

Protein - 241g
Fat - 65g

• Sat. - 22g
• Poly. - 8g
• Mono. - 16g

 

[AntM1564]

April 27, 2017
Push Power

I can't necessarily say I am disappointed with this training session. I did hit what I wanted to on military press and flat bench. I had less reps on close grip, but I'm not surprised, I made sure my negatives were slower and I was not bouncing the weight. I missed my 6th rep on the last set of incline. I rolled the weight off my chest, cleaned the weight up, and then proceeded to do another set, which is why you'll see 4 sets. I am thinking of switching incline DB to power days for a while and barbell to hypertrophy days. Again, I am a little down on myself, but losing as much weight as I have during PCT, I am not disappointed since pushing is the first thing to go with weight loss for me. In hindsight, I should have increased my calories more this week.

Last 6x4 3/23/17

175x4
185x4
4x195x4

Training

Flat Bench Press 6x4 @ 75-85% of 1RM (173 - 196 pounds)

175x4
185x4
195x4
3x200x4

Military Press

145x2,2,2,2,2,2

Close Grip Bench Press

165x6,6,6

Incline Bench Press

160x7,6,5,4

Seated Hammerstrength Shoulder Press

180x7,6,6

Weighted Dips

45x7,6,6

Nutrition

Moderate Carb

Cals - 2,975
Carbs - 358g

• Fiber - 50g

Protein - 240g
Fat - 64g

• Sat. - 19g
• Poly. - 9g
• Mono. - 10g

 

[AntM1564]

April 28, 2017
Pull Hypertrophy

One of the better feeling days for a pull hypertrophy in a while.

Training

Lat Pulldowns

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

Close Grip Seated Cable Row

115x6,6,6,7

Close Grip Pulldown (neutral grip)

105x12,11,11

T Bar Row (Overhand grip)

60x10,10,10

T Bar Row (underhand grip)

75x10,10,10

Reverse Pec Deck

80x12,11,11,10

Nutrition

High Carb

Cals - 3,225
Carbs - 432g

• Fiber - 50g

Protein - 241g
Fat - 58g

• Sat. - 21g
• Poly. - 7g
• Mono. - 7g

 

[AntM1564]

April 29, 2017
Lower Power

Great workout today.

Last 6x4 - 3/25/17

260x4
275x4
285x4
295x4
285x4
285x4

Training

Back Squat 6x4 @ 75%-85% of 1RM (259 - 293 lbs)

260x4
275x4
285x4
295x4
295x4
295x4

Pause Squats

235x2,2,2,2,2,2

Hip Thrust

285x7,7,6

Lying Leg Curls

115x8,7,6

Leg Extensions

180x8,7,7

Standing Calf Machine

195x8,8,7,7,7

Seated Calf Raise

105x8,8,7,7,7

Nutrition

Low Carb

Cals - 2,725
Carbs - 289g

• Fiber - 49g

Protein - 240g
Fat - 72g

• Sat. - 20g
• Poly. - 8g
• Mono. - 15g

 

[AntM1564]

April 30, 2017
Push Hypertrophy

Weight - 157.6

EDIT - I'm saying F it. I am going to increase cals by 100 each day this week to give me 700 more total calories from last week. I am also going to reduce the cardio session I do on Wednesday. I usually do 30 minutes of of a LISS session, I am going to just do 15 minutes instead.

Weight is down 2.4 pounds. I should have really increased my cal intake more last week since I am in PCT. I am beginning my third week today.
I went back in my log to see what my weight was pre cycle, it was 155. I am thinking I can retain this. I know that doesn't seem like a big gain in weight post cycle, 2-3 pounds, but the weights I am moving are significantly more. For example, my first day on cycle I did a push hypertrophy day that called for a 7x6 on incline/flat db press, I used 65 pounds for both exercises. Today was a 4x12 and I was able to use 65 pound dumbbells for both exercises.

I don't know how to feel about today's session. I hit my numbers on some movements, but not others. last time I did a 2x12 on incline db, I hit 60 pounds for the two sets, today, I was able to use 65 pounds or both sets, but lost one rep on my flat db press compared to the last 2x12 on that. The last rep on the last set of incline was killer. I should have done a rest pause.

On seated shoulder press, I hit 140 pounds, 70 pounds per side (it is plate loaded) last time for my 4x12. I thought I could hit 150 (65 each side) today, but only got 11 reps the first two sets, before I dropped the weight to 70 pounds. However, the last time I did a 4x10 on this exercise, I only hit 10 reps, so it shows some growth, despite me not hitting the 12 reps. I guess I should have put 72.5 on each side instead of 75. I probably would have hit 12.

The reason why I do not think I am losing the muscle from the cycle is because everything is increasing. Some of the pushing movements are SLIGHTLY weaker, but I attribute that more to losing weight than anything else. Tomorrow's deadlifting will also shed some light on this.

I know this was a long winded post. I'm just sharing some thoughts since I don't know how to feel about today's session and missing some reps. I do need to keep in mind too that I always gas out around 9/10 reps. I do think this is attributed to training stim free on hypertrophy days.

I am going to increase my calories by 75 each day this week.

Training

Incline DB Press/Flat DB Press

Incline - 65x12,12
Flat - 65x12,11 + 2 (rest pause)

Plate Loaded Shoulder Press

150x11,11
140x12,12,12,12

Incline French Press

60x12,10,10

Pec Deck

115x13,11,10

Seated Machine Side Raise

90x12,11,11

V Bar Cable Pressdown

54x11,10,10

Nutrition

High Carb Day

Cals - 3,325
Carbs - 438g

• /
• Fiber - 49g

Protein - 237g
Fat - 66g

• Sat. - 28g
• Poly. - 4g
• Mono. - 8g

 

[booneman77]

Did you take pics to compare body comp?

 

[AntM1564]

Did you take pics to compare body comp?

Nah, but I know it has improved. I would say shoulders and arms look better. My dress shirts are tighter as well; everywhere but the midsection portion.

 

[AntM1564]

May 1, 2017
Pull Power

Today went very well. I was able to stay at a heavier weight for deadlifts despite being in PCT. That is always a good thing. The weight moved pretty smoothly, although my face was beat red. It looked like my head was going to pop off.

Last 7x3 3/27/17

355x3
370x3
385x3
400x3
400x3
390x3
390x3

Training

Deadlift 6x4 @ 80% - 90% of 1RM (356 - 401 lbs)

355x3
370x3
385x3
400x3
400x3
400x3
400x3

Weighted Pullups

Bodyweight x 5,5
2.5x5,5,5

Seated Overhand Cable Row

100x6,6,6

Wide Neutral Grip Seated Cable Row

112.5x7,7,7

Close Grip Neutral Grip Pulldowns

132.5x8,7,7

Reverse Pec Deck

110x7,7,7,7

Nutrition

Low Carb

Cals - 2,775
Carbs - 295g

• Fiber - 50g

Protein - 237g
Fat - 74g

• Sat. - 22g
• Poly. - 10g
• Mono. - 13g

 

[tyga tyga]

I need to see what you're eating to reach almost 450g of cho lol that's impressive at 160lb

I'm 150lb and eat 250g cho day in and day out. Although, you're more efficient with your cho than I am..

 

[AntM1564]

I need to see what you're eating to reach almost 450g of cho lol that's impressive at 160lb

I'm 150lb and eat 250g cho day in and day out. Although, you're more efficient with your cho than I am..

I only have 450 twice a week, 364 twice, 295 twice and 100 once. I will post some images of my MFP when I get time. I'll tag you.

 

[AntM1564]

May 2, 2017
Legs Hypertrophy

The pump I had in my legs today was almost crippling.

Training.

Reverse Hammerstrength V Squat

270x12,12,12,12

Leg Press

460x12,12,12,12

Leg Extensions

105x12,11,10,10

Seated Hamstring Curl

180x13,11,10

Seated Calf

65x12,12,11,11,11

Standing Calf Raises

155x12,12,11,11,11

Nutrition

Moderate Carb

Cals - 3,050
Carbs - 364g

• Fiber - 49g

Protein - 237g
Fat - 74g

• Sat. - 24g
• Poly. - 10g
• Mono. - 19g

 

[AntM1564]

May 4, 2017
Push Power

I was loving these heavy push days on cycle. Post cycle, I'm back to reality

Last 7x3 3/30/17

185x3
195x3
5x205x3

Training

Flat Bench Press 7x3 @ 80-90% of 1RM (184 - 207 pounds)

185x3
195x3
205x3
210x3
3x205x3

Military Press

125x5,5,5,5,5

Close Grip Bench Press

165x6,6,5 + 1 rest pause

Incline Bench Press

160x7,6,6

Seated Hammerstrength Shoulder Press

180x7,6,6

Weighted Dips

50x7,6,6

Nutrition

Moderate Carb

Cals - 3,050
Carbs - 364g

• Fiber - 49g

Protein - 237g
Fat - 74g

• Sat. - 24g
• Poly. - 10g
• Mono. - 20g

 

[booneman77]

Ugh I know your struggle. Getting fat or cycling are the only time my bench moves at all

 

[AntM1564]

Ugh I know your struggle. Getting fat or cycling are the only time my bench moves at all

I don't know what it is, if it is my genetic makeup or what. I've always been stronger in my lower body. Probably from being a fat kid!

 

[AntM1564]

May 5, 2017
Pull Hypertrophy

Very curious to see how tomorrow's leg session goes. I used a new machine today and got a nice pump from it. I might keep it in the routine for some time.

Training

Lat Pulldowns

107.5x12,12,12,12

Close Grip Seated Cable Row

107.5x12,12,12,12

Close Grip Pulldown (neutral grip)

107.5x11,10,10

T Bar Row (Overhand grip)

60x12,11,11

Roc It Row Machine

90x10,10,10

Reverse Pec Deck

85x12,11,10,10

Nutrition

High Carb

Cals - 3,300
Carbs - 438g

• Fiber - 50g

Protein - 237g
Fat - 65g

• Sat. - 24g
• Poly. - 7g
• Mono. - 11g

 

[AntM1564]

May 6, 2017
Lower Power

Today's session was good, but very tough. I had to drop the weight on paused squats. I was able to go 5 pounds heavier for 3 of the 5 sets, compared to my last 5x5 on that. My lower back felt tired during hip thrusts. I may try using my belt in the future for this. Squats were difficult, but doable. I found that I was losing tightness in my upper back for a few of the heavier sets. I was going to drop the weight to 300 pounds, since I thought I had 2 sets left, but once I realized I only had 1 set left, I left the 310 on the bar.

Last 7x3 - 4/1/17

275x3
295x3
310x3
310x3
310x3
300x3
300x4

Training

Back Squat 6x4 @ 80%-90% of 1RM (276 - 311 lbs)

275x3
295x3
310x3
310x3
310x3
310x3
310x3

Pause Squats

220x5,5,5
215x5,5

Hip Thrust

285x7,7,6

Lying Leg Curls

120x7,6,6

Leg Extensions

185x7,6,6

Standing Calf Machine

200x8,7,7,6,6

Seated Calf Raise

110x7,7,6,6,6

Nutrition

Low Carb

Cals - 2,800
Carbs - 295g

• Fiber - 49g

Protein - 237g
Fat - 81g

• Sat. - 19g
• Poly. - 10g
• Mono. - 20g

 

[AntM1564]

May 7, 2017
Push Hypertrophy

Weight - 157.6

Weight is stable from last week, that is a good thing. I will increase cals by 50 each day this week. I will add some more carbs and fat. I was pretty happy with the session today. I noticed it isn't my isolation exercises/major pushing movements that are at a slight decline during PCT, it is major compounds movements. For example, the only thing that was "down" compared to my last 5x10 was the flat dumbbell press, but I was able to go heavier for 2 of the 3 sets on incline. So I do not see that as a major dip since I was able to go a little heavier on the first movement.

Also, I tried a tricep extension machine today at the end. I think I am going to replace the incline french press with these. Not that I don't feel the incline french press, but I think this will isolate the triceps even more.

Training

Incline DB Press/Flat DB Press

Incline - 70x10,10, 65x8+3 (rest Pause)
Flat - 65x10,10

Plate Loaded Shoulder Press

155x10,10,10,10

Incline French Press

60x12,11,11

Pec Deck

120x11,10,10

Seated Machine Side Raise

95x10,10,10

V Bar Cable Pressdown

44x10,10,10

Nutrition

High Carb Day

Cals - 3,350
Carbs - 444g

• Fiber - 50g

Protein - 237g
Fat - 69g

• Sat. - 22g
• Poly. - 8g
• Mono. - 17g

 

[AntM1564]

May 8, 2017
Pull Power

Hard workout today, but I hit the numbers and then some on deadlifts. I felt a little tightness where my right hamstring and glute meet. I don't know if it is DOMS or what. It is not bad, just something I noticed when lifting.

Last 8x2 4/3/17

380x2
395x2
410x2
425x2
425x2
410x2
410x2
410x2

Training

Deadlift 6x4 @ 85% - 95% of 1RM (378 - 423 lbs)

380x2
395x2
410x2
425x2
425x2
425x2
415x2
415x2

Weighted Pullups

5x5,5,5

Seated Overhand Cable Row

100x7,6,6

Wide Neutral Grip Seated Cable Row

112.5x7,6,6

Close Grip Neutral Grip Pulldowns

135x7,6,6

Reverse Pec Deck

110x8,7,7,6

Nutrition

Low Carb

Cals - 2,850
Carbs - 301g

• Fiber - 49g

Protein - 237g
Fat - 84g

• Sat. - 27g
• Poly. - 10g
• Mono. - 15g

 

[AntM1564]

May 9, 2017
Legs Hypertrophy

I changed up the routine today. I got rid of the V Squat Machine and started with Leg Press. For my second movement, I did two different exercises to see what I like better. I did kettlebell stationary lunges and walking barbell lunges. I feel like the walking barbell lunges work my body more, but the pump I got from the stationary lunges was incredible. I was not able to go as heavy and I think that is why I dislike them. For some reason, I equate heavy weight with more gains, but for a pump day, I may stick with the stationary version.

Training.

Leg Press

520x10,10,10,10,10,10

Stationary Kettlebell Lunges

15x10,10,12

Leg Extensions

105x15,13,12,12

Seated Hamstring Curl

180x13,11,10

Seated Calf

70x12,11,10,10,10

Standing Calf Raises

160x12,11,10,10,10

Nutrition

Moderate Carb

Cals - 3,100
Carbs - 370g

• Fiber - 49g

Protein - 238g
Fat - 77g

• Sat. - 27g
• Poly. - 9g
• Mono. - 19g

 

[AntM1564]

May 11, 2017
Push Power

My bench was down from my last 8x2, but that was when my cycle was really kicking in. What I also did was I went back in my log to compare it to my last 8x2, pre cycle, and this 8x2 was a lot better than that. So although my pushing strength is off from on cycle, it is better than it was pre cycle. The 220, I got stuck and had to roll the weight off my chest. I felt ashamed, but I guess if one does not fail, one is not pushing it as hard as they can.

I did perform close grip bench, but I am going to leave those numbers out. After close grip, I did incline bench, like normal, but I was thinking to myself maybe I should incorporate close grip floor presses to help my bench. These will still hit the triceps. So, I did this movement after incline bench, I will subsitutite it in the place of close grip bench next week.

Also, next week is a 9x1. My last 9x1 I was super happy with since I hit 225 for all sets. I think I am going to shoot for 220 for all sets. Since I hit 220 today, I don't think it will be an issue next week, at least for a few sets.

I also don't know if my lunch is affecting my push days as well. I had to switch to the early lunch, so my pre workout meal is around 11 and I do not train until 3. Hopefully next week, I can fix that, I will mention how later.

Last 8x2 (pre cycle) 2/16/17

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

Last 8x2 4/6/17

195x2
210x2
220x2
220x2
220x2
215x2
215x2
215x2

Training

Flat Bench Press 8x2 @ 85-95% of 1RM (196 - 219 pounds)

195x2
210x2
220x1
210x2
210x2
210x2
210x2
210x2
210x2

Military Press

130x5
125x5,5

Close Grip Floor Press

135x6,6,6

Incline Bench Press

155x6,6,6

Seated Hammerstrength Shoulder Press

180x7,6,6

Weighted Dips

50x7,7,6

Nutrition

Moderate Carb

Cals - 3,100
Carbs - 370g

• Fiber - 49g

Protein - 237g
Fat - 76g

• Sat. - 25g
• Poly. - 8g
• Mono. - 17g

 

[AntM1564]

May 12, 2017
Pull Hypertrophy

Training

Lat Pulldowns

110x10,10,10,10,10

Close Grip Seated Cable Row

110x10,10,10,10

Close Grip Pulldown (neutral grip)

107.5x12,11,10

Semi Side Pulldown (neutral grip)

100x10,10,10

T Bar Row (Overhand grip)

60x12
62.5x11,11

Reverse Pec Deck

85x12,11,10,10

Nutrition

High Carb

Cals - 3,350
Carbs - 444g

• Fiber - 50g

Protein - 237g
Fat - 67g

• Sat. - 24g
• Poly. - 6g
• Mono. - 8g

 

[AntM1564]

May 13, 2017
Lower Power

Good session today. Squatting was tough. I wasn't able to hit the same numbers as I did for the 8x2 on cycle, but I was able to hit heavier weights than the 8x2 previous to that. I felt like I was able to keep my upper back tight which is a plus.

Last 8x2 - 4/8/17

295x2
310x2
325x2
325x2
325x2
315x2
315x2
315x2

Training

Back Squat 8x2 @ 85%-95% of 1RM (293 - 328 lbs)

295x2
310x2
325x2
5x315x2

Pause Squats

220x5,5,5

Hip Thrust

285x7,7,6

Lying Leg Curls

120x8,7,6

Leg Extensions

185x8,8,7

Standing Calf Machine

210x8,7,7,6,6

Seated Calf Raise

115x7,7,6,6,6

Nutrition

Low Carb

Cals - 2,850
Carbs - 301g

• Fiber - 50g

Protein - 237g
Fat - 84g

• Sat. - 19g
• Poly. - 10g
• Mono. - 21g

 

[AntM1564]

May 14, 2017
Push Hypertrophy

Weight - 157.6

Weight is stable from last week, that is a good thing. I will increase cals by 50 each day this week.

Training today was my best hypertrophy push day since being off cycle. One, I had an incredible pump. Even on the dumbbell presses, it felt like I was only using my chest. The tricep extension machine I mentioned last week was amazing too. Second, I am more realistic with my pushing strength now as well. For example, my last 6x8 on incline/flat dumbbell presses, I hit 70 for all 3 sets of incline. Ideally, I would have hit 75 for all three sets this week, but I hit one set with the 75 pound dumbbells and 70 for the other two sets. That shows some small improvements. I need to get back into the mindset of being off cycle and not seeing huge jumps, especially in pushing for me.

Training

Incline DB Press/Flat DB Press

Incline - 75x8, 70x8,8
Flat - 70x8,8,8

Plate Loaded Shoulder Press

165x8,8,8,8

Tricep Extension Machine

70x11,10,10

Pec Deck

120x11,10,10

Seated Machine Side Raise

95x11,10,10

V Bar Cable Pressdown

44x12,11,11

Nutrition

High Carb Day

Cals - 3,400
Carbs - 450g

• Fiber - 50g

Protein - 245g
Fat - 69g

• Sat. - 19g
• Poly. - 7g
• Mono. - 16g

 

[AntM1564]

May 15, 2017
Pull Power

Very pleased with the training today. Everything felt good. The deadlifts were difficult, but doable. I wanted to hit 435 for at least 5 sets. Although I dropped the weight 10 pounds for the final two sets, I still moved 20 pounds more than my last 9x1.

Last 9x1 4/10/17

405x1
8x430x1

Training

Deadlift 9x1 @ 90% - 99% of 1RM (401 - 444 lbs)

405x1
6x435x1
2x425x1

Weighted Pullups

7.5x3,3,3,3,4

Seated Overhand Cable Row

100x7,7,7

Wide Neutral Grip Seated Cable Row

112.5x8,7,7

Close Grip Neutral Grip Pulldowns

135x7,7,6

Reverse Pec Deck

115x7,6,6,6

Nutrition

Low Carb

Cals - 2,900
Carbs - 307g

• Fiber - 50g

Protein - 245g
Fat - 82g

• Sat. - 31g
• Poly. - 12g
• Mono. - 16g

 

[AntM1564]

May 16, 2017
Legs Hypertrophy

I ended up going with front foot elevated split squats for the second movement. I feel odd doing them. Since the range of motion is limited, I feel like I am not getting as good of a workout, but I know it is probably better for my quads due to the constant tension. I know my quads were extremely pump after.

Also, on leg extensions, I focused on pointing my toes out, I felt more of a emphasis in the tear drop. Finally, I used a different seated leg curl machine and felt it more in my hamstrings. I will be using this machine. I am just noting this in case you see the major drop off in weight.

Training.

Leg Press

530x8,8,8,8,8,8,8

DB Front Foot Elevated Split Squat

27.5x8,8,9

Leg Extensions

110x12,11,11,10

Seated Hamstring Curl

80x11,11,11

Seated Calf

70x12,12,12,11,11

Standing Calf Raises

160x12,12,11,11,11

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 376g

• Fiber - 50g

Protein - 245g
Fat - 75g

• Sat. - 25g
• Poly. - 7g
• Mono. - 14g

 

[booneman77]

Ima big believer in the toe direction dictating a lot of where you hit the quads. I have decent tear drops so always go toes in to focus on the outsides/sweep

 

[AntM1564]

May 18, 2017
Push Power

I kept today in perspective since I know my pushing has gone down since the cycle. I kept Sunday in perspective and had a great workout. I kept today in perspective and was somewhat shocked and surprised with how it went.

I did hit 220 on all nine sets of bench. The 9x1 prior to the cycle, I hit 215 for nine singles, so I did not lose all strength on pushing from the cycle. It was smooth, the last set was tough though. I wanted to do a 10th set, but I would have been shot. My last 5x3 on OHP, I hit 135 for all sets. I decided to use the same weight, since I though I might have to drop it. To my surprise, 135 felt good for all 5 sets. Since I did not do a 10th set on bench, I decided to do a 6th set on OHP. Who knows, maybe I could have hit 140 for a set. Next 5x3 I will go for it.

Floor press went up 10 pounds, but I did them in place of close grip bench and last week, since I toyed around with the idea, did them post close grip bench, but still, I am happy with the 10 pound increase there. Got an extra rep on incline bench and a couple more reps on dips with what should be the same body weight.

I am deloading next week then maxing out. I maxed out at 230 on bench last time. I don't know if I should attempt 235 or see if I can still hit 230, which I hit on cycle. Any thoughts?

Last 9x1 4/13/17

9x2225x1

Training

Flat Bench Press 9x1 @ 90-99% of 1RM (207 - 229 pounds)

9x220x1

Military Press

135x3,3,3,3,3,3

Close Grip Floor Press

145x6,6,6

Incline Bench Press

155x7,6,6

Seated Hammerstrength Shoulder Press

180x7,6,6

Weighted Dips

50x8,7,7

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 376g

• Fiber - 50g

Protein - 245g
Fat - 75g

• Sat. - 23g
• Poly. - 9g
• Mono. - 17g

 

[AntM1564]

May 19, 2017
Pull Hypertrophy

Solid training today. Curious to see how tomorrow goes. Deload starting Sunday.

I also got a call for an interview for next week. Hopefully that goes well.

Training

Lat Pulldowns

112.5x8,8,8,8,8,8

Close Grip Seated Cable Row

112.5x8,8,8,8

Close Grip Pulldown (neutral grip)

110x10,10,10

Semi Wide Pulldown (neutral grip)

100x11,11,10

T Bar Row (Overhand grip)

65x12
67.5x10,10

Reverse Pec Deck

90x12,11,10,10

Nutrition

High Carb

Cals - 3,400
Carbs - 450g

• Fiber - 50g

Protein - 245g
Fat - 66g

• Sat. - 25g
• Poly. - 5g
• Mono. - 7g

 

[tyga tyga]

I haven't gone back and looked over the log in it's entirety but is your training PPL or a weekly undulated load?

Best of luck on the interview though!

 

[AntM1564]

I haven't gone back and looked over the log in it's entirety but is your training PPL or a weekly undulated load?

Best of luck on the interview though!

PPL my friend.

 

[AntM1564]

May 20, 2017
Lower Power

I was almost able to keep up with my last 9x1 when my cycle was really kicking in. Since I could not hit the same weight, I decided to do 10 sets instead of 9. I was honestly surprised I was able to sue the same weight for all the sets. I thought I might have to drop it. The lying leg curl machine is broken, so I had to substitute that with seated legs curls.

Deload starts tomorrow.

On heavy days, the main movement will only be a 3x5 and I will only use 70% for all three sets. Since I am not dropping weight on anything else, I am going to drop intesity techniques (drop sets, rest pause, etc.)

Last 9x1 - 4/15/17

6x325x1
3x330x1

Training

Back Squat 9x1 @ 90%-99% of 1RM (311 - 344 lbs)

10x325x1

Pause Squats

230x3,3,3,3,3

Hip Thrust

285x8,7,6

Seated Leg Curls

120x7,7,7

Leg Extensions

190x7,7,6

Standing Calf Machine

215x7,7,6,6,6

Seated Calf Raise

115x8,7,6,6,6

Nutrition

Low Carb

Cals - 2,900
Carbs - 307g

• Fiber - 50g

Protein - 245g
Fat - 81g

• Sat. - 19g
• Poly. - 8g
• Mono. - 13g

 

[AntM1564]

May 21, 2017
Push Hypertrophy

Weight - 157.6

For the third week in a row, no change in weight. Again, I am not disappointed with this since I dropped some weight post cycle, but I will increase calories again.

Training wise, I noticed my strength on my push days is back to increasing at a normal pace; slow! It is not going down anymore though, so I'm happy about that. The last 7x6, I hit 75 lbs for all sets of incline and flat. I did that as well today, but also hit 80 for on of the sets on incline which shows an improvement.

When I was training today, I had a thought and I think I am going to do a two part deload if you will. This week would be my normal deload. On my hypertrophy and heavy days, I would not do any drop sets, rest pause, or any other type of intensity techniques and on heavy days, I would drop the weight for my main movement to a 3x5 at 70% of the 1RM. On my hypertrophy days, my two main movements would be for sets which I aim for 6 reps, so moderately heavy.

I was starting to think that I should probably not do all the extra rest pause, drops, etc on the week of going for the new one rep max. My line of thinking is that those muscles will not be as sore and I will not be as depleted from the workout prior. Additionally, the way the program is laid out,
I will hit sets of 12 reps on my main movements for hypertrophy days.

So this is how it will look:

This week - deload the heavy lifts, but keep intensity increasing techniques
Next week - attempt new one rep maxes, but no drop sets, rest pause, etc. (this will decrease volume)

So I will have a traditional deload, just in two different phases.

Thoughts on this? booneman77

Training

Incline DB Press/Flat DB Press

Incline - 80x6, 75x6,6,6
Flat - 75x6,6,6

Plate Loaded Shoulder Press

180x6,6,6,7

Tricep Extension Machine

75x11,10,10

Pec Deck

120x12,11,10

Seated Machine Side Raise

95x12,11,10

V Bar Cable Pressdown

45.5x12,11,10

Nutrition

High Carb Day

Cals - 3,450
Carbs - 456g

• Fiber - 50g

Protein - 250g
Fat - 69g

• Sat. - 22g
• Poly. - 9g
• Mono. - 18g

 

[booneman77]

May 21, 2017
Push Hypertrophy

Weight - 157.6

For the third week in a row, no change in weight. Again, I am not disappointed with this since I dropped some weight post cycle, but I will increase calories again.

Training wise, I noticed my strength on my push days is back to increasing at a normal pace; slow! It is not going down anymore though, so I'm happy about that. The last 7x6, I hit 75 lbs for all sets of incline and flat. I did that as well today, but also hit 80 for on of the sets on incline which shows an improvement.

When I was training today, I had a thought and I think I am going to do a two part deload if you will. This week would be my normal deload. On my hypertrophy and heavy days, I would not do any drop sets, rest pause, or any other type of intensity techniques and on heavy days, I would drop the weight for my main movement to a 3x5 at 70% of the 1RM. On my hypertrophy days, my two main movements would be for sets which I aim for 6 reps, so moderately heavy.

I was starting to think that I should probably not do all the extra rest pause, drops, etc on the week of going for the new one rep max. My line of thinking is that those muscles will not be as sore and I will not be as depleted from the workout prior. Additionally, the way the program is laid out,
I will hit sets of 12 reps on my main movements for hypertrophy days.

So this is how it will look:

This week - deload the heavy lifts, but keep intensity increasing techniques
Next week - attempt new one rep maxes, but no drop sets, rest pause, etc. (this will decrease volume)

So I will have a traditional deload, just in two different phases.

Thoughts on this? booneman77

Training

Incline DB Press/Flat DB Press

Incline - 80x6, 75x6,6,6
Flat - 75x6,6,6

Plate Loaded Shoulder Press

180x6,6,6,7

Tricep Extension Machine

75x11,10,10

Pec Deck

120x12,11,10

Seated Machine Side Raise

95x12,11,10

V Bar Cable Pressdown

45.5x12,11,10

Nutrition

High Carb Day

Cals - 3,450
Carbs - 456g

• Fiber - 50g

Protein - 250g
Fat - 69g

• Sat. - 22g
• Poly. - 9g
• Mono. - 18g

I really dont see much point dropping anything the week of your 1rm unless you think the workout prior is really detracting from the next 1rm attempt. Personally, the way i have my exercises set up each day is so drastically different that theres very little overlap even for accessories so having intensity techniques shouldn't make much difference. On top of that, since you would have a full deload week normally prior to the maxes, cns fatigue shouldn't be an issue either since it takes some time to build that up again.

That all said, it really depends just how much you're really getting fatigued and how long it takes to recover when you do any of those intensity techniques.

If it were me, i'd certainly wouldn't do any the week prior since that would defeat the purpose of the deload by stressing both the muscles and cns.

 

[AntM1564]

I really dont see much point dropping anything the week of your 1rm unless you think the workout prior is really detracting from the next 1rm attempt. Personally, the way i have my exercises set up each day is so drastically different that theres very little overlap even for accessories so having intensity techniques shouldn't make much difference. On top of that, since you would have a full deload week normally prior to the maxes, cns fatigue shouldn't be an issue either since it takes some time to build that up again.

That all said, it really depends just how much you're really getting fatigued and how long it takes to recover when you do any of those intensity techniques.

If it were me, i'd certainly wouldn't do any the week prior since that would defeat the purpose of the deload by stressing both the muscles and cns.

I hopped on here at work, before I trained today, and took this advice. No intensity techniques this week.

 

[AntM1564]

May 22, 2017
Pull Power

Deload. No intensity techniques used. It hit me today, I will be going for a new deadlift max on labor day. This might be interesting depending on the hours the gym is opened. I will have to ask what they will be when I go tomorrow.

Training

Deadlift 3x5 @ 70% of 1RM (311 lbs)

3x315x5

Weighted Pullups

17.5x2,2,2,2,2,2

Seated Overhand Cable Row

100x8,8,7

Wide Neutral Grip Seated Cable Row

115x6,6,6

Close Grip Neutral Grip Pulldowns

135x8,7,7

Reverse Pec Deck

115x8,7,6,6

Nutrition

Low Carb

Cals - 2,950
Carbs - 313g

• Fiber - 50g

Protein - 250g
Fat - 81g

• Sat. - 26g
• Poly. - 14g
• Mono. - 18g