AntM's Lean Bulk and Everything Else This Summer Log

[AntM1564]

I don't know what happened today. I was peeing a lot last night, probably still because of everything that was injected in me over the past few days. Sleep was not bad, but not great either.

I woke up, had some breakfast and laid right back down. I was so lethargic all day. I honestly did not want to go to the gym. I eventually got up, had a pre workout and decided to go. I was not feeling it. Warmups felt good and that little hamstring strain from the past few weeks was not there. I was supposed to work with at least 315 for sets of 2. Last week, I hit 315 for several sets of 3. I got under 315 and did a slow single. I rested and the same thing happened. I was not feeling it today, like the heavy push day. I dropped down to 275, which is in my range for the 5x5 week and was only able to hit sets of 2. Maybe 3 if I pushed it.

I hit the weight I wanted to for box squats and leg press. I did not do hip thrusts since I was nervous about the groin area and placing a 300 pound bar near it. Yes, the bar would not be on the incision site, but it would be close to that artery.

I'm still tired as hell, I don't know what happened today. I doubt my body went from feeling good up until the bad news a few days ago. I hope my strength comes back this coming week.

 

[booneman77]

I don't know what happened today. I was peeing a lot last night, probably still because of everything that was injected in me over the past few days. Sleep was not bad, but not great either.

I woke up, had some breakfast and laid right back down. I was so lethargic all day. I honestly did not want to go to the gym. I eventually got up, had a pre workout and decided to go. I was not feeling it. Warmups felt good and that little hamstring strain from the past few weeks was not there. I was supposed to work with at least 315 for sets of 2. Last week, I hit 315 for several sets of 3. I got under 315 and did a slow single. I rested and the same thing happened. I was not feeling it today, like the heavy push day. I dropped down to 275, which is in my range for the 5x5 week and was only able to hit sets of 2. Maybe 3 if I pushed it.

I hit the weight I wanted to for box squats and leg press. I did not do hip thrusts since I was nervous about the groin area and placing a 300 pound bar near it. Yes, the bar would not be on the incision site, but it would be close to that artery.

I'm still tired as hell, I don't know what happened today. I doubt my body went from feeling good up until the bad news a few days ago. I hope my strength comes back this coming week.

Eh I'd just chalk it up to "one of those days". You've been through a lot both mentally and physically the last week here so it's not a surprise that you had an off day.

 

[cubsfan815]

I've been away a bunch lately, but glad to see you're out and back at it Ant!

Friday I was a nervous wreck at my Oncology follow up. I really admire your mental toughness.

 

[AntM1564]

August 20, 2017
Push Hypertrophy

Weight - 159.8

Weight is up a little more than I would like, but is down from what it was in the hospital. I think I am carrying a touch of extra water, but nothing much. Today went very well. I hit the numbers I was expecting to, after the session last week, and then some. I'm confused as to why on the two heavy days post hospital I had to decrease the weight, but on the hypertrophy days, I can use the intended weight.

I am going to repeat last week's 8x2 on deadlifts tomorrow. I am going to try to go into the gym worry free. I noticed last night I have a lot of anxiety now. I am afraid something bad is going to happen. Whenever I take an extra deep breathe now or something feels a little off, I am worrying. I need to keep in mind that if I was in really bad shape, I would not be at home.

I noticed that I am taking a lot of extra deep breaths today, but I don't think it has anything to do with the rejection. I did not sleep well again last night, due to heat and anxiety. I think taking the deeps breaths is helping me stay awake.

Training

Incline Dumbbell Bench

55x12,12,12,10 (+2 reps 30 sec rest pause)

Seated Hammerstrength Shoulder Press

75x12,12,12,12

Close Grip Bench Press

135x10, 8 (+2 reps rest pause), 10

Slight Decline DB Press

65x10
60x10,10

Cable Front Raises with Rope

24x12,11,11

Straight Bar Cable Tricep Pushdown

50.5x12,11,10

Nutrition

High Carb Day

Cals - 3,125
Carbs - 349g

• Fiber - 50g

Protein - 240g
Fat - 93g

• Sat. - 26g
• Poly. - 18g
• Mono. - 19g

 

[AntM1564]

August 21, 2017
Pull Power

I am very confused with my heavy lifting and the drop off in weight from the bench, squat, and deadlift. Last week, deadlifting went well. It was difficult, but I moved more weight than the previous 8x2. I said I was going to repeat the 8x2 this week since last week was hectic. I don't know why,
but my legs did not feel strong. I has to drop the weight a lot compared to a week ago. What I don't understand is that ALL my other lifts, since I got out of the hospital, are progressing, it is just those three lifts that have gone down. I don't think it has anything to do with my heart. In theory, I would imagine going to higher reps would be more difficult. If the weight dropped off a little, I would think the issue is more placebo than anything,
but 30-40 pounds makes no sense, especially given everything else is improving.

Last 8x2 8/14/17

385x2
405x2
4x425x2
2x415x2

Training

Deadlift 7x3 @ 85%-95% of 1RM (385 - 428 lbs)

405x2
405x1
7x385x2

Weighted Pullups

6x27.5x2

Seated Overhand Cable Row

105x7,7,7

Wide Neutral Grip Seated Cable Row

130x6,6,6

Close Grip Neutral Grip Pulldowns

145x7
147.5x6,6

Reverse Pec Deck

110x7,6,6

Nutrition

Low Carb

Cals - 2,625
Carbs - 206g

• Fiber - 49g

Protein - 239g
Fat - 106g

• Sat. - 22g
• Poly. - 27g
• Mono. - 26g

 

[AntM1564]

August 22, 2017
Legs Hypertrophy

This was the training session I missed last week. It went VERY well today compared to the previous days of training. I was not anxious or afraid to push myself.

I went for a follow up today and saw the nurse practioner. Her and I talked a lot and everything looks good. She assured me that everything will be fine and the "symptoms" I have felt since leaving the hospital are just in my head. After I left, I felt good today, not lethargic like the past few days and not nervous to push myself while training.

I am excited for Thursday to see how the heavy push day goes!

Training.

Cybex Squat Press

430x12,12,12,12,12

RDL

155x12,12,12,12

Leg Extensions

115x12,11,10,10,10

Seated Hamstring Curl

115x10,10,10,10

Seated Calf

105x11,11,10,10,10

Standing Calf Raises

200x12,11,10,10,10

Nutrition

Moderate Carb

Cals - 2,875
Carbs - 276g

• Fiber - 50g

Protein - 239g
Fat - 93g

• Sat. - 30g
• Poly. - 12g
• Mono. - 23g

 

[AntM1564]

August 24, 2017
Push Power

Adding RDL back into the routine really fried my hamstrings. They have not been this sore in a while.

Again, my main lift is down and I can't figure out why my big three lifts (dead, bench, and squat) have drastically decreased. My mind is completely blown. Everything else today went back to normal from two weeks ago. If all of my lifts were going down, it would make sense that my big three are going down, but since everything else is staying the same or progressing, I can't figure this out. If you look at my 7x3 from two weeks ago on bench, I was able to hit 205 for 5 sets of 3.

With that in mind, I am going to recalculate my 1 rep maxes for next week. For example, I was able to hit 210 for the heaviest set today and 405 on deadlifts on Monday. I am going to find what my my estimated one rep max would be given those number, and the max weight I hit for 2 reps on squats Saturday, and train around that. For example, next week is a 9x1, not going for a new one rep max. An estimated one rep max at today's weight for two reps is 221 pounds. So next week, I will go for nine sets of 215 and then attempt 225 on my max attempt day.

Last 8x2 8/17/17

200x2
210x2
215x1
6x205x2

Training

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

205x2
210x2
6x205x2

Military Press

6x135x2

Pause Close Grip Board Press

160x6,6,6

Incline Bench Press

150x6
145x6,6

Seated Barbell Shoulder Press

105x6,6,6

Weighted Dips

60x6,6,6

Nutrition

Moderate Carb

Cals - 2,875
Carbs - 276g

• Fiber - 50g

Protein - 239g
Fat - 96g

• Sat. - 29g
• Poly. - 13g
• Mono. - 23g

 

[AntM1564]

August 25, 2017
Pull Hypertrophy

Not the best night of sleep last night. I woke up to use the bathroom and was up for almost an hour after. My mind was full of thoughts such as work, my biopsy today, and I did a few things on my phone. I need to make sure I do not touch my phone if I use the bathroom.

Good workout today. I had a good pump and did Yates Rows. I was doing the underhand t bar for a while, but the attachment I was using is gone,
so I just used a barbell.

I got a call from the transplant nurse practitioner while I was training. She left a message, we are going to talk more in depth on Monday. She wanted to let me know how the biopsy today looked so it wouldn't burden my mind this weekend. She said they saw improvement!! I will give more details on Monday. Also, Monday is the first day back to work!

Training

Lat Pulldowns

97.5x12,12,12,12,12

Close Grip Seated Cable Row

112.5x12,12,12

Close Grip Pulldown (neutral grip)

122.5x10,10,10

Hammerstrength T Bar Row

55x11,10,10

Yates Row

95x10,10,10

Reverse Pec Deck

95x12,10,10,10

Nutrition

High Carb

Cals - 3,125
Carbs - 349g

• Fiber - 50g

Protein - 239g
Fat - 92g

• Sat. - 25g
• Poly. - 13g
• Mono. - 10g

 

[booneman77]

Good news!

 

[AntM1564]

August 26, 2017
Lower Power

Alright, I have come to grips that my strength on my big three shot down. With that in mind, I was pleased with the session today. Last week, I would not go above 275 on squats. Today, I hit 305 for a top set and it was my very last set.

I tried 305 for my first set and wanted to do that for all eight sets, but after the first rep, I thought I would struggle too much. I dropped down to 285 for a set, it moved well. I moved up to 295 for a few sets, it was good, then my last two sets, I hit 300. After that, I went and got some water, came back and decided to do a ninth set at 305, the weight I struggled with at first. It moved pretty well. Everything else went well. Box squats were very hard. I used a flat bench and it put my right at parallel. My hamstrings were taxed during this since I had to rebound affect. I was also able to hit 225 for the box squats as opposed to 220 just last week.

I also did hip thrusts this week. Last week I skipped them because of the biopsy and I did not want to put pressure near the area. I am still heavily bruised in my groin area. Doing the his thrusts were a touch painful, but doable. Imagine having a really bad bruise and putting a bunch of pressure on it for a certain period of time.

Lat 8x2 8/19/17

315x1
8x275x2

Training

Back Squat 8x2 @85%-95% of 1RM (298 - 333 lbs)

305x1
285x2
6x295x2
2x300x2
305x2

Pause Box Squats

6x225x2

Hip Thrust

285x6,6,6

Lying Hamstring Curl

115x7,6,6

Leg Extensions

180x7,6,6

Standing Calf Raise

235x8.7.7.7.6

Seated Calf Raise

140x7,7,7,6,6

Nutrition

Low Carb

Cals - 2,625
Carbs - 206g

• Fiber - 50g

Protein - 239g
Fat - 105g

• Sat. - 21g
• Poly. - 31g
• Mono. - 26g

 

[AntM1564]

August 27, 2017
Push Hypertrophy

Weight - 156.6

Weight is down 3.2 pounds this week. Maybe that is attributing to the loss in strength. I switched up training today. Instead of incline dumbbell presses, I did incline bench. On my heavy push day, I am going to swap the incline barbell with incline dumbbell. I am also going to do something new in this log so you, the reader, can see progress easily. I am going to put in parenthesis weight increase or rep increase, if any for that exercise from one week to the next.

Tomorrow is my heavy pull day, 9x1 without touching my max. Since my training weight on my big three went down last week, I am going to go off an estimated one rep max based off my highest weight used for two reps last week. For example, 405 was the heaviest weight I deadlifted for two reps last week, that is an estimated one rep max of 425. I am going to try and use 415 or 420 for all sets.

Also, back to work tomorrow.

Training

Incline Bench Press

125x10,10,10,10, 8 (+2 reps rest pause) (n/a)

Seated Hammerstrength Shoulder Press

80x10,10,10,10 (n/a)

Close Grip Bench Press

135x10, 8 (+2 reps rest pause), 10 (No Change)

Slight Decline DB Press

60x12,10,10 (+2 reps from last week)

Seated Side Delt Machine

75x10,10,10

Straight Bar Cable Tricep Pushdown

52.5x11,10,10 (+2 pounds from last week)

Nutrition

High Carb Day

Cals - 3,150
Carbs - 355g

• Fiber - 49g

Protein - 235g
Fat - 95g

• Sat. - 25g
• Poly. - 16g
• Mono. - 20g

 

[AntM1564]

August 28, 2017
Pull Power

I am very happy with today's session given the transgressions the past few weeks on my big three lifts. I went in wanting to hit 415-420 for all my sets. The first 415 was difficult, but it got easier with each set. For the last set, I wanted to hit 425, so I put the ten pound plates on each side and got it. My legs were shaking, but it didn't seem as hard as I thought it would. I am debating whether or not going for 455 (new PR) in two weeks when I attempt the new one rep maxes or if I should go off the numbers from the previous weeks. For example, based off these past few weeks, I 426 is my max. So should I only go for 430? I have no idea. I will revisit this as I come closer to the max out week and ask for opinions.

Last 9x1 7/3/17

9x430x1

Training

Deadlift 9x1 @ 90%-99% of 1RM (405 - 449 lbs)

8x415x1
425x1

Weighted Pullups

3x12.5x5 (+2.5 pounds)

Seated Overhand Cable Row

105x7,7,7 (no change)

Wide Neutral Grip Seated Cable Row

130x7,6,6 (+1 rep)

Close Grip Neutral Grip Pulldowns

147.5x6,6,6 (+2.5 pounds for an extra set; used this weight only 2 sets last week)

Reverse Pec Deck

110x8,7,7,7 (+3 reps from last week)

Nutrition

Low Carb

Cals - 2,650
Carbs - 212g

• Fiber - 50g

Protein - 235g
Fat - 105g

• Sat. - 21g
• Poly. - 26g
• Mono. - 14g

 

[booneman77]

Feel out next week and I'm he first heavy set the week of your 1rm and make the decision then. Day to day is almost impossible to judge how you'll progress between now and the. Especially considering the mental factors you're dealing with daily.

Hell, I know I can have a crap day of work and a bad lift because of it so I can't even imagine how much your diagnoses could weigh on your mind and mental state

 

[AntM1564]

Feel out next week and I'm he first heavy set the week of your 1rm and make the decision then. Day to day is almost impossible to judge how you'll progress between now and the. Especially considering the mental factors you're dealing with daily.

Hell, I know I can have a crap day of work and a bad lift because of it so I can't even imagine how much your diagnoses could weigh on your mind and mental state

I think I actually need a deload too. I was thinking about this past Saturday with the squatting. Just putting 305 pounds on my back was really taxing. It felt so much heavier than normal. Maybe that is why my big three have gone down, but not the lighter stuff; my CNS needs some rest.

 

[AntM1564]

August 29, 2017
Legs Hypertrophy

The session was very good today. I felt tired going into the gym, but after the leg press, I was good to go. Surprisingly, the RDL felt very easy. I got a crazy pump today, my glutes were even pumped after the leg press.

Training.

Cybex Squat Press

440x10,10,10,10,10,10 (+5 from last 6x10)

RDL

165x10,10,10,11

Leg Extensions

115x12,12,11,11,11 (+4 reps)

Seated Hamstring Curl

115x10,10,10,10 (+1 rep)

Seated Calf

105x11,11,10,10,10 (+2 reps)

Standing Calf Raises

200x12,11,10,10,10 (+1 rep)

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 282g

• Fiber - 49g

Protein - 235g
Fat - 101g

• Sat. - 25g
• Poly. - 22g
• Mono. - 24g

 

[AntM1564]

August 31, 2017
Push Power

Today's session went so much better than anticipated. I was aiming for 215 for all nine sets. It was moving very well and with minimal rest. For the last two sets, I decided to bump it up to 220. Both sets moved well, I decided to go for a 10th set at 220 and it moved pretty well. I stopped there though because it was a little slower. Yes, this is not as heavy as my previous 9x1, but like I said, my big three have gone down for some reason, but deadlifts on Monday and bench today felt better than the previous two weeks. I am really starting to think this decrease in weight on the big three is more or less due to the stress I was going through with my biopsy and I think I need a deload, which comes next week.

Also, all lifts went up this week, either in weight or reps. This is huge on this push day since I weighed in 3.6 pounds lighter from Sunday and pushing movements are always affected by my weight loss/gain. And just to throw it out there, that last 9x1 I was 3 pounds heavier than today which could also be a contributing factor. Regardless, I was pleased.

Last 9x1 7/6/17

9x225x1

Training

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

7x215x1
3x220x1

Military Press

3x125x5 (same weight as the last time I did a 3x5, but I paused each rep on my collar bone)

Pause Close Grip Board Press

160x7,7,6 (+2 reps)

Incline DB Press

65x8,6,6

Seated Barbell Shoulder Press

105x7,6,6 (+1 rep)

Weighted Dips

60x7,6,6 (+1 rep)

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 282g

• Fiber - 50g

Protein - 234g
Fat - 103g

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

 

[AntM1564]

[size=+3]AntM Reviews FitJoy Protein Bars[/size]

Profile

Serving - 60 grams
Calories - 230
Fat - 8 grams
Carbs - 22 grams
Protein - 20 grams

Pretty standard macro breakdown. The protein source is that of isolate and concentrate, this is a positive. The bar uses superior protein sources.

Price

About $2.50 per bar, a lot of other protein bars are around the same price or roughly $2 per bar.

Texture/consistency

This particular bar is soft and not nearly as chewy as some of the other FitJoy flavors. The original flavors are a little chewy, but I do not get this with the Birthday Cake Batter flavor. It could be a little softer, that would make the flavor more authentic. I would also say the bar needs to be more creamy/smoother for an authentic frosting consistency. The bar is gritty and you can feel the gritty texture when you bite into the bar.

Taste

This was the Birthday Cake Batter flavor. I was expecting a sweet funfetti vanilla cake taste. I got the vanilla cake, but that was about it. Overall, the bar was lacking flavor and needed a lot more sweetness. I was surprised it wasn't sweeter given the outside layer of the bar. The taste was very bland and reminded me of a sub par vanilla protein powder.

Overall

This is not the best flavor in the FitJoy lineup. It lacks flavor and is very boring. It does not remind me of a cake batter at all. Additionally, given the price, I would not suggest it. There are better alternatives in this flavor that are cheaper. Additionally, the bar has a gritty texture to it that is not pleasant. 6/10​

 

[AntM1564]

[size=+3]AntM Reviews FitJoy Protein Bars[/size]

Profile

Serving - 60 grams
Calories - 230
Fat - 9 grams
Carbs - 25 grams
Protein - 20 grams

Pretty standard macro breakdown. The protein source is that of isolate and concentrate, this is a positive. The bar uses superior protein sources.

Price

About $2.50 per bar, a lot of other protein bars are around the same price or roughly $2 per bar.

Texture/consistency

This bar was very soft. It was not chewy and all and did not have any type of gritty texture to it. It was honestly very good for a soft, non-crunch/wafer, protein bar. It did have some crunch to it; there are small cookie bits inside the bar. There are plenty of them and I got a crunch with every single bite. If you have had the original FitJoy bars before, the texture is VERY similar to those, but is not chewy, like taffy, like the originals.

Taste

This was the Cookies and Cream flavor. It was VERY good. I am not much of a cookies and cream fan, but I did enjoy this a lot. It had a dark chocolate taste to it, with a touch of cream. I think the bar would be a perfect replication of cookies and cream if it had some vanilla under that top chocolate coating.

Overall

I would highly suggest this flavor, especially if you enjoy cookies and cream. I am not the biggest fan of chocolate, but this had a deep and natural dark chocolate flavor to it. There are also small cookie bits inside the bar to give it a nice crunch. 9/10​

 

[AntM1564]

AntM Reviews C4 Zero

Profile

The whole point of C4 Zero is to have a zero calorie, zero tingle (Beta Alanine), zero carb, and zero creatine product. I do like that there is no creatine. The other three zero factors do not matter to me all that much. There is 150 mg of caffeine, a smaller amount. There is also citrulline malate to help with pumps and endurance.

The issue with the profile is that everything is under dosed. I honestly do not see the point of the 2 grams of BCAA, I would much rather see 5-7 grams. CM needs to be doubled and the AAKG needs to be tripled for effective doses.

Taste

I was supposed to have three sample packets, but only had two, Pink Lemonade and Orange Mango.

Orange Mango was alright. Initially you get the orange flavor and right when you would normally get the citrus from the orange, it was cut by the mango. There was also an artificial aftertaste. I am a fan of both flavors, but these two flavors do not blend well. Maybe they do, but it wasn't done too well here. 7/10

Pink Lemonade was very bad. It wasn't undrinkable, but it wasn't average either. It did not taste like pink lemonade at all. I did not get lemonade period. I can not put my thumb on the flavor profile, but it wasn't the best. 5/10

Focus/Energy

Nothing crazy since there is only 150 mg of caffeine and the NALT is under dosed. It is okay for a small pick me up though. It is something I would use for lower stim days.

Pump

Nothing more than I would normally get without a PWO.

Final Thoughts

Overall, the product is under dosed in many aspects. If you want to get the studied doses of the ingredients, you would need two scoops which would then drive up the amount of caffeine, which might defeat the purpose for some as a lower stim product. If you are looking for a product without creatine, calories, and beta alanine, then this might be for you, but you can find other products without these ingredients, you might have to look a little though. Taste wise, this was average to below average. 6/10​

 

[AntM1564]

September 1, 2017
Pull Hypertrophy

Today felt very easy. I hate having these good workouts leading up to my deload week. It makes me not want to take one even though I know it will be beneficial, especially this one.

Training

Lat Pulldowns

100x10,10,10,10,10,10 (+2.5 lb from last 6x10)

Close Grip Seated Cable Row

117.5x10,10,10 (+2.5 pounds from last 3x10)

Close Grip Pulldown (neutral grip)

122.5x11,11,10 (+2 reps)

Hammerstrength T Bar Row

55x12,11,11 (+3 reps)

Yates Row

95x11,10,10 (+1 rep)

Reverse Pec Deck

95x12,11,11,10 (+2 reps)

Nutrition

High Carb

Cals - 3,150
Carbs - 355g

• Fiber - 50g

Protein - 235g
Fat - 96g

• Sat. - 22g
• Poly. - 17g
• Mono. - 21g

 

[AntM1564]

I know one should drop the volume during a deload. I have seen anywhere from 20-40%. Would just dropping the "extra volume", for example, res pause/dropsets be considered part of that 20-40% of the normal volume or would you suggest 20-40% of the normal volume.

Lets say on push days I have 20 regular sets on a push day, 20% would be 4 sets. Could I just drop 4 drop sets or would it be more beneficial to just go with 16 sets AND zero drop sets?

 

[booneman77]

I know one should drop the volume during a deload. I have seen anywhere from 20-40%. Would just dropping the "extra volume", for example, res pause/dropsets be considered part of that 20-40% of the normal volume or would you suggest 20-40% of the normal volume.

Lets say on push days I have 20 regular sets on a push day, 20% would be 4 sets. Could I just drop 4 drop sets or would it be more beneficial to just go with 16 sets AND zero drop sets?

I would never do any drop sets. Those are for pushing past failure and during a deload you don't want that in any way. Cns can't recover if that's the case.

I would take the 20% off the total though as the r/p sets are "standard" then you're truly subtracting from what is your actual volume.

 

[AntM1564]

September 2, 2017
Lower Power

First off, everyone have a good, but safe Labor Day weekend.

Last week, I wrote in my notebook I was going to hit 315 for my nine singles today. Warming up felt good, I decided to go with 320. It moved pretty well and with not much rest between sets. On the 7th set, I bumped the weight up to 325. I did three sets, was thinking about a fourth, but the last set was a touch slower. Plus, I did 10 sets versus nine. I was very pleased with this.

Everything else increased in weight or reps. I am going to post some thoughts in a post after this.

Lat 9x1 7/8/17

9x330x1

Training

Back Squat 8x2 @90%-99% of 1RM (315 - 349 lbs)

7x320x1
3x325x1

Pause Squats

5x195x5 (n/a)

Hip Thrust

285x7,6,6 (+1 rep)

Lying Hamstring Curl

115x7,7,6 (+1 rep)

Leg Extensions

180x7,7,6 (+1 rep)

Standing Calf Raise

240x6.6.6.6.6 (+5 lbs)

Seated Calf Raise

140x8,7,7,7,6 (+2 reps)

Nutrition

Low Carb

Cals - 2,650
Carbs - 212g

• Fiber - 50g

Protein - 235g
Fat - 108g

• Sat. - 21g
• Poly. - 25g
• Mono. - 14g

 

[AntM1564]

Week in Review and Preview

This is something new I am going to add.

Looking back on the week, my heavy days went better than expected. I hit numbers I was not thinking I would hit given the past two weeks. On my pull and push day, I did a 3x5 following my heavy singles. Today, I did a 5x5. Next week calls for a 5x5, but since it is a deload, I should have done the 3x5 for this upcoming week. My recovery was very good this week. It seemed quicker than normal. I felt lethargic in the gym, I am thinking I need this upcoming deload.

I am curious to see what my weight is tomorrow. I feel and look leaner. I think my calories are way too low for whatever reason right now. My hunger is high, even after a meal. On my heavy days this coming week, I am going to do a 3x5 on my first two exercises, instead of a 5x5, that will cut some of the volume. I will then take additional sets off, depending on what 20% is. I am going to do this the real way too. If 20% of my sets comes out to be 3.8 (for example) I will eliminate four sets instead of three. I think if I take this deload serious, I will hit new PRs, even though the past few weeks have been sub par. On my hypertrophy days, I think I am going to take the sets off the first exercise since that has the most sets and this week calls for 8 reps for the first two exercises.​

 

[AntM1564]

September 3, 2017
Push Hypertrophy

Weight - 156.6

Weight is unchanged from last week. I am going to keep the cals the same and see what happens. I am surprised I did not weigh less though. My pants are definitely looser in the waist. I feel leaner and body comp is definitely better. Last Sunday without football!!

Today's workout was very easy. I could have done more, but this was a deload. When I compare the numbers to last week, I am going to compare the reps in the number of sets. For example, last week I did three sets of close grip bench, but only two this week, so I will compare the first two sets last week to the two sets this week.

Tomorrow, I am taking two sets off deadlifts, and going lighter, as well as two sets off the weighted pullups. I may do another one or two sets as well. One thing I failed to mention in yesterday's post was I have a biopsy on Tuesday. The one I had about 10 days ago showed improvement, but they need to have back to back improvements before not needing another one.

Training

Incline Bench Press

130x8,8,8,9 (n/a)

Seated Hammerstrength Shoulder Press

85x8,8,10 (n/a)

Close Grip Bench Press

135x10, 10 (+2 reps, last week I hit 10 total reps, but had to stop after 8 and did 2 more after a small rest)

Slight Decline DB Press

65x10,10 (+5 lbs)

Seated Side Delt Machine

75x11,10,10 (+1 rep)

Straight Bar Cable Tricep Pushdown

52.5x11,10,10 (n/a)

Nutrition

High Carb Day

Cals - 3,150
Carbs - 355g

• Fiber - 50g

Protein - 234g
Fat - 98g

• Sat. - 24g
• Poly. - 21g
• Mono. - 21g

 

[AntM1564]

September 4, 2017
Pull Power

Easy deload today. The gym was packed because they were only open from 7-2. I'm glad I repeated that 8x2 week, otherwise my max attempt would have been this week, and today for deads, which would have been a pain with everyone in the gym at once. Everything felt good. I left at least one rep in the tank for everything. I was planning on hitting deads a 70% for a 3x5, but decided to do one set at 60%, 65%, and 70%. The last set felt heavy, but I think it was just my mind not being in the right place since I know 315 is light.

Training

Deadlift Deload 3x5 @ 60%-70% of 1RM (270 - 315 lbs)

275x5
295x5
315x5

Weighted Pullups

3x15x5 (+2.5 pounds)

Seated Overhand Cable Row

105x8,7 (+1 rep)

Wide Neutral Grip Seated Cable Row

130x7,6 (no change)

Close Grip Neutral Grip Pulldowns

147.5x7,6 (+1 rep)

Reverse Pec Deck

115x8,7,7,7 (+5 lbs)

Nutrition

Low Carb

Cals - 2,650
Carbs - 212g

• Fiber - 50g

Protein - 235g
Fat - 109g

• Sat. - 21g
• Poly. - 17g
• Mono. - 37g

 

[AntM1564]

September 5, 2017
Legs Hypertrophy

Nothing exciting to report. By accident I did four sets on RDL, I was only supposed to do three with the deload. Since I did that extra set, I took one set away from both calf exercises. On Saturday, I may skip lying leg curls completely. I noticed that area at my hamstring/glute tie in acting up again.

Training.

Cybex Squat Press

450x8,8,8,8,8 (+10 lbs. from last 7x8)

RDL

185x8,8,8,9

Leg Extensions

120x11,11,11 (+5 lbs.)

Seated Hamstring Curl

115x12,10,10 (+2 reps)

Seated Calf

105x12,12,12,12 (+6 reps)

Standing Calf Raises

200x12,12,11,11 (+3 reps)

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 282g

• Fiber - 50g

Protein - 235g
Fat - 101g

• Sat. - 27g
• Poly. - 16g
• Mono. - 24g

 

[AntM1564]

September 7, 2017
Push Power

Football is back folks!

A few personal notes before I get into training. I got a call from the nurse practitioner today. They had a pathologist look at the slides of the biopsy and according to him, there is slightly more rejection than the previous biopsy, but not as much as the first. She is going to look at it with one of the transplant doctors who knows my case better to accurately asses it, so I should know more tomorrow. Next, one of the other social studies teachers at my school was offered a job at another school. I am a three quarters teacher, meaning, I only teach three quarters of what a full time teacher would teach. I was asked to pick up one of her classes making me full time. I am so excited for that. I do not have lesson plans for the class I am picking up, so it will be challenging going day to day not knowing exactly what I am going to do. It will create quite a bit of stress and keep me busy,
but I will keep up with the log. The jump in pay is mind blowing. Also, I will have my own classroom now instead of using classrooms that are vacant during the periods I teach.

Lifting went well today. The only negative thing was my right shoulder felt a little achy. I feel fatigued, I'm surprised I feel this way with the deload, but it could be more or less due to getting back into the swing of working and waking up earlier.


Training

Flat Bench Press 3x5 @60%-70% of 1RM (138 - 161 lbs.)

140x5
150x5
160x5

Military Press

130x5 (+5 lbs. for one set)
2x125x5

Pause Close Grip Board Press

160x7,7,7 (+1 rep)

Incline DB Press

70x6,6 (+5 lbs.)

Seated Barbell Shoulder Press

105x8,7 (+2 reps)

Weighted Dips

60x8,6 (+1 rep)

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 282g

• Fiber - 50g

Protein - 235g
Fat - 100g

• Sat. - 27g
• Poly. - 16g
• Mono. - 24g

 

[AntM1564]

September 8, 2017
Pull Hypertrophy

Good session today. The only lift I did not see progression in was the close grip pulldowns. I think it was due to avoiding to strain to get the same numbers. It is a deload, so I did not want to strain, obviously.

One thing I have noticed this week, I am not motivated in the gym. I know deloads can be used to increase motivation. Maybe my lack of it because this is the deload week and next week I will be motivated? We'll see. It could also be stress due to becoming a full time teacher. I am taking on a class I have never taught before and thus do not have plans for. I need to map out where I am going and how I am going to do this class and I have a busy weekend, working my second job, which I put my two weeks in for. I cannot call out and need to work the two weeks, otherwise I lose my accumulated vacation time, which is 170-175 hours. I can't lose that, it is a decent amount of pay. Not to mention I am stressing out about going shopping for my classroom and decorating it lol.

Training

Lat Pulldowns

102.5x8,8,8,8,8 (+2.5 lb from last 7x8)

Close Grip Seated Cable Row

122.5x8,8,8 (+2.5 pounds from last 3x8)

Close Grip Pulldown (neutral grip)

122.5x11,10 (-1 rep)

Hammerstrength T Bar Row

60x12,11(+5 lbs and same number of reps)

Yates Row

105x10,10 (+10 lbs)

Reverse Pec Deck

100x12,11,11,10 (+5 lbs. and same number of reps)

Nutrition

High Carb

Cals - 3,150
Carbs - 355g

• Fiber - 50g

Protein - 235g
Fat - 96g

• Sat. - 23g
• Poly. - 14g
• Mono. - 20g

 

[AntM1564]

I'm not going to type out today's session. I didn't keep track. I decided to change things a little today. Instead of just lowering the weight for squats, I lowered the weight to 60% of my one rep max, and lowered the weight for all other exercises by 30%. I worked with 60-70% of the weight I normally would for everything today. Next time I deload, I am definitely doing this. I felt really fresh post workout, but still got a nice pump.

 

[AntM1564]

September 10, 2017
Push Hypertrophy

Weight - 156.6

Weight is unchanged from last week. Calories will stay the same because I did some extra cardio last week because my workouts were so quick with the deload.

Today was great. I hit everything I wanted to and then some. I was surprised I hit 12 reps on the first set of close grip bench since just last week 10 was where I was starting to gas out. Also, my rest for all of my sets on incline, minus the last set was roughly 60-70 seconds. The last set was 90 seconds and I hit 10 reps. I used a machine for my flat pressing movement. Yes, the weight is not impressive, but I used a band making the top portion of the movement very difficult. I liked the contraction I got from that.

Training

Incline Bench Press

135x6,6,6,6,6,6,10

Seated Barbell Shoulder Press

105x6,6,6,7 (+1 rep and slightly less rest from the last 4x6)

Close Grip Bench Press

135x12,10,10 (+2 reps)

Flat Lying Hammerstrength Chest Press with band

70x10,10,10

Seated Side Delt Machine

75x12,10,10 (+1 rep)

Cable Rope Pushdown

19x11,10,10 (pause at the bottom)

Nutrition

High Carb Day

Cals - 3,150
Carbs - 355g

• Fiber - 49g

Protein - 235g
Fat - 93g

• Sat. - 26g
• Poly. - 11g
• Mono. - 26g

 

[AntM1564]

September 11, 2017
Pull Power

Going into this maxout week, I was not thinking I would hit any new PRs. I did my workup sets and they were moving fast. After 405, I said let me try a new PR. It was 455 and it went up quickly! I rested and went for 460, and got it. Now I am just over 300 pounds for my bodyweight. So I jumped up 10 pounds despite the poor heavy days over the past month or so. I usually do a lot of back down sets, but talked to a powerlifting buddy of mine. He said he''ll usually do 2 back down sets at 80% of that new 1 rep max, 2 sets of 5, but since I did 2 PRs, he said just for 1. 5 reps was the perfect amount. I was so pumped. This was done with a headache and after my first day as a full time teacher.

Training

Deadlit Max Attempt

135x5
225x2
315x1
365x1
405x1
455x1
460x1
365x5

Weighted Pullups

17.5x3,3,3,3,5

Seated Overhand Cable Row

107.5x8,7,7 (+2.5 lbs)

Wide Neutral Grip Seated Cable Row

130x7,7,6 (+1 rep)

Close Grip Neutral Grip Pulldowns

150x6,6,6 (+2.5 lbs)

Reverse Pec Deck

120x8,7,7,6 (+5 lbs)

Nutrition

Low Carb

Cals - 2,650
Carbs - 212g

• Fiber - 51g

Protein - 235g
Fat - 108g

• Sat. - 20g
• Poly. - 39g
• Mono. - 24g

 

[AntM1564]

September 12, 2017
Legs Hypertrophy

My body feels good today after going for two PRs yesterday. That was until I got on the foam roller post workout, that is when I felt the DOMS in my back.

Still working on decorating and setting up my classroom. Maybe I'll post some pictures if anyone is interested.

Training.

Cybex Squat Press

480x6,6,6,6,6,6,6,7

RDL

205x6,6,6,8

Leg Extensions

120x12,11,11 (+1 rep)

Lying Hamstring Curl

70x11,10,10

Seated Calf

110x11,10,10,10,10 (+5 lbs)

Standing Calf Raises

210x11,10,10,10,10 (+10 lbs)

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 282g

• Fiber - 50g

Protein - 235g
Fat - 102g

• Sat. - 25g
• Poly. - 19g
• Mono. - 24g

 

[booneman77]

What grade are you teaching now?

 

[AntM1564]

What grade are you teaching now?

Two of my classes are a mix of juniors and seniors and my third class is all freshmen. Next semester, it is the same, but the freshmen class will be mostly sophomore.

 

[AntM1564]

September 14, 2017
Push Power

I did not hit a new bench PR today. This is the second or third time I tried 235. I think it is more of a form issue than anything. I would say I am not driving with my legs.

Everything else increased in weight or reps. The one thing that didn't was my military press, I used the same weight as my last 5x3, but I did pause the weight, unlike last time, and it felt quicker. Talking with the powerlifter that spotted me, he suggested I do Spoto Presses since my sticking point is right above the chest. I did these instead of board presses.

Also, my right shoulder is achy. Prior to me being in the hospital about a month ago, it was my left shoulder and forearm where I had pain. Once I was out of the hospital, that pain was not longer there, but I noticed it in my right delt now. It is somewhere in the middle of the front and side delt,
only issue I have is on pressing days.

Training

Flat Bench Press Max Attempt

45x10
95x3
125x1
155x1
185x1
215x1
235x0
3x180x5

Military Press

5x135x3

Close Grip Spoto Press

145x6,6,6

Incline DB Press

70x7,6,6 (+1 rep)

Seated Barbell Shoulder Press

110x6,6,6 (+5 lbs)

Weighted Dips

65x6,6,5 (+1 rest pause) (+5 lbs.)

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 282g

• Fiber - 50g

Protein - 235g
Fat - 100g

• Sat. - 27g
• Poly. - 17g
• Mono. - 24g

 

[AntM1564]

September 29, 2017
Pull Hypertrophy

Good pump, went lighter on some things to feel my back more.

Training

Lat Pulldowns

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

Close Grip Seated Cable Row

120x10,10,10

Close Grip Pulldown (neutral grip)

102.5x11,10,10

Stretchers https://www.youtube.com/watch?v=-hWBCW8V_U0

57.5x11,11,11

Overhand Cable Row

85x11,10,10

Reverse Pec Deck

110x10,10,9+1, 8+3 (+5 lbs)

Nutrition

High Carb

Cals - 3,150
Carbs - 355g

• Fiber - 50g

Protein - 234g
Fat - 96g

• Sat. - 26g
• Poly. - 20g
• Mono. - 23g

 

[AntM1564]

September 16, 2017
Lower Power

I was really focusing on my warm up sets today with my mental ques. Everything was moving fine. I got to 315, the set prior to the max attempt,
and it felt a little shaky. I put 355 on the bar though. I asked someone a spot me. Last time I went for 355, I got some help because I was leaning too far forward. Today, the spotter did not touch me. I just hit parallel, but I will take it. I like to go way below, sometimes too low which causes butt wink. Everything else went smooth.

My shoulder was achy after squats. I noticed this the past few weeks. With that said, I noticed I get the achiness when I try to bring my arm back as far as possible. I am thinking that this is not so much an injury, although I'm sure heavy lifting isn't helping, but more or less due to my posture which is causing shoulder tightness. I had zero aches in it yesterday, so it is only when it is being worked directly or when I have my arms back far,
for example, a back squat.

Training note, I am going to swap my two push days. Since I am a full time teacher now, I am required to stay after school for at least 30 minutes. I am going to stay longer on some days for grading, duties, or whatever else needs to be done. I could go after that, but it would be a long time after my lunch. I would like to get one meal closer to working out. Also, my last two meals would be cause me to be up later than I would like to be. I could go with an IF approach, but it is not for me. My boy reacts better to smaller, more frequent meals. I am switching the two push days because my hypertrophy days go by a lot quicker due to less rest. The only heavy day I will have during the week is Monday.

Training

Back Squat Max Attempt

95x6
135x1
185x1
225x1
275x1
315x1
355x1
2x275x5

Pause Squats

5x205x3

Hip Thrust

285x8,7,6 (+2 reps)

Leg Press

490x6,6,6

Leg Extensions

180x8,7,7 (+2 reps)

Standing Calf Raise

240x8.7.7.6.6 (+3 reps)

Seated Calf Raise

145x7,7,6,6,6 (+5 lbs)

Nutrition

Low Carb

Cals - 2,650
Carbs - 212g

• Fiber - 50g

Protein - 235g
Fat - 108g

• Sat. - 20g
• Poly. - 41g
• Mono. - 23g

 

[AntM1564]

[size=+3]AntM Reviews Muscletech Protein Cookie[/size]

Profile

Serving - 92 grams
Calories - 350
Fat - 9 grams
Carbs - 49 grams
Protein - 18 grams

High in calories and carbs, about double the amount than a bar. Fat is on bar with similar products, but protein amount is a little lower. It does use whey protein concentrate as its source of protein, so soy protein here. It is not the most macro friendly product, but it is workable and can be in most diets, unless it is a keto diet. For 92 grams though, I would like to see more protein.

Price

About $2 per cookie, not bad, but not great given the low protein content.

Texture/consistency

The cookie is very thick. It is not like a soft, chewy cookie, it is very dense and cake like. Almost think of a very thick uncooked cookie that was taken out of the oven a little too soon where you can still taste the dough. That is exactly what it reminded me of. It was not bad by any means. I wish it was baked a little more.

Taste

This was the peanut butter chip flavor. As you can see in the picture, there are peanut butter swirls. With every bite, you get at least a hint of peanut butter. Where you see the PB swirl/chunks, there is a stronger PB flavor. The PB tasted like a natural peanut butter. There was also a small hint of chocolate as well, probably due to the swirl on top. In the bites without the PB chunks, I got a doughy, cookie batter type taste which is not bad, but might be unpleasant to some.

Overall

Not a bad product. It is not the best thing out there, but in terms of protein cookies, it is the best I have tried. I think with time, MT will make this even better, with some minor tweaks. Some things I would change are make it slightly less doughy, add protein, and make a regular version (think of a harder cookie). Taste wise, the PBC is very good. There is at least a slight PB taste in every bite. Where there were no PB chinks, you still get the PB taste, but that is overwhelmed by the doughness taste of the cookie. 8/10​

 

[AntM1564]

September 17, 2017
Push Power

Weight - 155.8

Weight is down .8 pounds. I am going to continue with the calories I have been eating. My strength is going up, despite the weight loss and my body comp is looking great. Once I am stalling, I will add calories. I have been bulking forever, I guess this accidental mini cut won't be too bad of a thing.

Today went very well considering I had the heavy push day just three days ago. If you look below, and compare the numbers from this 5x5 to the last, I did not go as heavy, but I moved more weight in total on bench. I did not go to 185 because my powerlifting buddy told me to stay within the percentages. For example, 80% is 184 pounds, but 185 would be outside of that. So he suggested to go with 180. Again, I think not hitting a PR on bench last week was more of a forum thing and anything. I made sure I gripped the heck out of the bar today and this made benching feel smooth.
I need to use more leg drive and not rely strictly on my upper body. I also had my elbows tucked pretty well.

My right shoulder was not as achy while training, but my left shoulder was a little achy. I'm starting to wonder if I am just doing too many push movements every week. I do two heavy shoulder pushing movements on my heavy day and one pushing shoulder exercise on my hypertrophy day.
That is three total, plus all of the pressing I do for chest. I had that in my mind today and skipped the seated barbell press.

Last 5x5 9/27/17

165x5
175x5
185x5
185x5
185x6

Training

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

4x180x5
180x7 (almost got 8)

Military Press

6x140x2 (I may have done an extra set, but I did at least 6)

Close Grip Spoto Press

145x7,6,6 (+1 rep)

Incline DB Press

70x7,6,5 (-1 rep)

Cable Front Raise

27.5x7,7,7

Weighted Dips

65x6,6,6 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,050
Carbs - 355g

• Fiber - 49g

Protein - 234g
Fat - 95g

• Sat. - 28g
• Poly. - 12g
• Mono. - 27g

 

[AntM1564]

September 24, 2017
Push Power

Weight - 155.8

Weight is the same.

It has been a week since I posted. I was busy with work last week. It was my first week as a full time teacher so I tried going to the gym at different times and with work, I was not on a computer for personal use. I am going to try balancing posting here with everything else.

Last week, training went very well. I improved on everything. Either weight or reps increased every where. The only issue I had was about 45 minutes into my workout yesterday, I started to feel nausea. I got through the workout and improved, but when I got home, I threw up and went to bed. I felt very fatigued as well. I think I took too much ALCAR pre workout.

Today went very well, again, improving on everything. My legs are extremely sore from yesterday, I think because I did not eat my last meal and I did not drink all my water and was probably dehydrated from vomiting. Although I did not go as heavy on bench, I moved more weight than the previous 6x4.

Last 6x4 8/3/17

175x4
185x4
3x195x4
200x4

Training

Flat Bench Press 6x4 @75%-85% of 1RM (171 - 196 lbs.)

175x4
5x195x4

Military Press

5x120x5 (+5 lbs.)

Close Grip Spoto Press

145x7,7,7 (+2 reps)

Incline DB Press

70x7,6,6 (+1 rep)

Seated Barbell Press

110x6, 5+1
105x6

Weighted Dips

65x7,6,6 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 355g

• Fiber - 48g

Protein - 234g
Fat - 97g

• Sat. - 33g
• Poly. - 9g
• Mono. - 24g

 

[banjobounce]

September 24, 2017
Push Power

Weight - 155.8

Weight is the same.

It has been a week since I posted. I was busy with work last week. It was my first week as a full time teacher so I tried going to the gym at different times and with work, I was not on a computer for personal use. I am going to try balancing posting here with everything else.

Last week, training went very well. I improved on everything. Either weight or reps increased every where. The only issue I had was about 45 minutes into my workout yesterday, I started to feel nausea. I got through the workout and improved, but when I got home, I threw up and went to bed. I felt very fatigued as well. I think I took too much ALCAR pre workout.

Today went very well, again, improving on everything. My legs are extremely sore from yesterday, I think because I did not eat my last meal and I did not drink all my water and was probably dehydrated from vomiting. Although I did not go as heavy on bench, I moved more weight than the previous 6x4.



Training

Flat Bench Press 6x4 @75%-85% of 1RM (171 - 196 lbs.)

175x4
5x195x4

Military Press

5x120x5 (+5 lbs.)

Close Grip Spoto Press

145x7,7,7 (+2 reps)

Incline DB Press

70x7,6,6 (+1 rep)

Seated Barbell Press

110x6, 5+1
105x6

Weighted Dips

65x7,6,6 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 355g

• Fiber - 48g

Protein - 234g
Fat - 97g

• Sat. - 33g
• Poly. - 9g
• Mono. - 24g

I feel you man. Just wait and see how busy it gets when they rope you into coaching.

 

[AntM1564]

September 25, 2017
Pull Power

Surpassed my last 6x4 by a total of 25 pounds and I'm about 3 pounds lighter.

Last 6x4

340x4
355x4
370x4
385x4
385x5
375x4

Training

Deadlit 6x4 @ 75%-85% of 1RM (345 - 391 lbs.)

345x4
360x4
375x4
390x4
390x4
375x4

Weighted Pullups

5x12.5x5 (+5 lbs)

TBar Overhand Row

70x6,6,6

Wide Neutral Grip Seated Cable Row

130x8,7,7 (+1 rep) (going to stay at this weight next week and focusing on pulling my elbows back more.)

Close Grip Neutral Grip Pulldowns

150x7,7,6 (+1 rep)

Reverse Pec Deck

125x7,6,6,6 (+1 rep)

Nutrition

Low Carb

Cals - 2,650
Carbs - 212g

• Fiber - 49g

Protein - 234g
Fat - 112g

• Sat. - 23g
• Poly. - 37g
• Mono. - 24g

 

[AntM1564]

I feel you man. Just wait and see how busy it gets when they rope you into coaching.

I'm going to take on some duties that other teachers were part of last year, but left this year. I need to make phone calls to parents in the morning and have progress reports done for Friday. Not to mention a bunch of grading. It never ends!

 

[banjobounce]

I'm going to take on some duties that other teachers were part of last year, but left this year. I need to make phone calls to parents in the morning and have progress reports done for Friday. Not to mention a bunch of grading. It never ends!

Sometimes it makes me wonder why I got into it, but there are some good points to it as well.The connections made with the students by the end of the year almost make it seem worth it.

 

[AntM1564]

September 26, 2017
Legs Hypertrophy

I didn't post last week, but I decided to go lighter on the leg press to really focus on the negative and to make sure I am not rounding my back at the bottom.

Training.

Leg Press

380x10,10,10,10,10,12

RDL

185x10,10,10,10 (+20 lbs.)

Leg Extensions

130x11,10,10 (+5 lbs.)

Seated Hoist Machine Hamstring Curl

120x12,11,11

Seated Calf

115x12,11,10,10,10 (+2 reps)

Standing Calf Raises

210x12,11,10,10,10 (+1 rep)

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 282g

• Fiber - 50g

Protein - 235g
Fat - 102g

• Sat. - 24g
• Poly. - 20g
• Mono. - 25g

 

[AntM1564]

September 28, 2017
Push Hypertrophy

This is my second time doing my hypertrophy push day on Thursday's instead of Sunday's, but I did not post last week. Here are my thoughts on the change. I normally would do the heavy push day on Thursday's, but changed the heavy and lighter day due to work. I always noticed on the Thursday heavy push day, I would fatigue easily. I noticed I fatigued quicker last week and did so again this week. I am thinking it is more or less not eating any startchy carbs on Wednesday's. Not a bad workout, but it is not as easy as the hypertrophy days on Sunday's.

Training

Incline Bench Press

125x10,10,10,10,10

Seated Barbell Shoulder Press

85x10,10,10,10

Close Grip Bench Press

130x10,10,10

Flat Dumbbell Press

60x10,10,10

Seated Side Delt Machine

75x12,10,10

V Grip Pushdown

32.5x12,11,10

Nutrition

Moderate Carb Day

Cals - 2,900
Carbs - 282g

• Fiber - 50g

Protein - 234g
Fat - 102g

• Sat. - 24g
• Poly. - 19g
• Mono. - 25g

 

[AntM1564]

September 29, 2017
Pull Hypertrophy

Good pump, went lighter on some things to feel my back more.

Training

Lat Pulldowns

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

Close Grip Seated Cable Row

120x10,10,10

Close Grip Pulldown (neutral grip)

102.5x11,10,10

Stretchers https://www.youtube.com/watch?v=-hWBCW8V_U0

57.5x11,11,11

Overhand Cable Row

85x11,10,10

Reverse Pec Deck

110x10,10,9+1, 8+3 (+5 lbs)

Nutrition

High Carb

Cals - 3,150
Carbs - 355g

• Fiber - 50g

Protein - 234g
Fat - 96g

• Sat. - 26g
• Poly. - 20g
• Mono. - 23g

 

[AntM1564]

September 30, 2017
Lower Power

Tough day today, but it went well. Some of the sets on squats were grinders, but I got through it. My shoulder discomfort has gotten better. I have been focusing on shoulder mobility post workout this week and I think that has helped. I am pretty sure my shoulders are rounding forward and poor posture is the culprit. I've been more conscious of my posture and yesterday, my back was tight I think due to sitting up straighter all week.

Training

Back Squat 6x4 @ 75%-85% of 1RM (266-302 lbs)

270x4
285x4
3x300x4
290x4

Pause Squats

5x195x5

Hip Thrust

290x7,6,6 (+1 rep)

Leg Press

490x8,7,7 (+2 reps)

Leg Extensions

185x7,7,6 (+2 reps)

Standing Calf Raise

250x7.7.6.6.6 (+10 pounds)

Seated Calf Raise

150x7,7,6,6,6 (+5 lbs)

Nutrition

Low Carb

Cals - 2,650
Carbs - 212g

• Fiber - 49g

Protein - 234g
Fat - 111g

• Sat. - 20g
• Poly. - 26g
• Mono. - 31g

 

[AntM1564]

October 1, 2017
Push Power

Weight - 155.2

Weight is down .6 pounds. I am not going to increase calories. Instead, I have been doing two short cardio sessions, 15 minutes post workout on Sunday's and Saturday's, which I am going to forgo. I'd rather cut the cardio than add calories. I know my strength has been going up, very slightly,
with this weight loss, but I would ike for it to go up quicker and I need to put on some size despite getting compliments of looking bigger over the past week.

I moved 10 more pounds on bench than the last 7x3 and I am 1.8 pounds lighter. I tried to go heavier on military press, but it did not go well. Everything else increased or stayed the same.

Last 7x3 8/10/17

185x3
195x3
5x205x3

Training

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

185x3
6x205x3

Military Press

130x4 +1 (n/a)
2x125x5

Close Grip Spoto Press

145x8,7,7 (+1 rep)

Incline DB Press

70x7,7,6 (+1 rep)

Seated Machine Shoulder Press

70x7,7,6

Weighted Dips

65x7,6,6 (n/a)

Nutrition

High Carb

Cals - 3,150
Carbs - 355g

• Fiber - 50g

Protein - 233g
Fat - 95g

• Sat. - 24g
• Poly. - 6g
• Mono. - 15g