AntM's Lean Bulk and Everything Else This Summer Log

[AntM1564]

October 2, 2017
Pull Power

Moved a little more weight in this 7x3 at a lighter weight, but it was difficult. Other lifts stayed the same or increased a touch. I could tell my other lifts were harder today. Maybe the weight loss has caught up, maybe I went to heavy on deadlifts, or it could be that my back has been more tired from trying to improve my posture.

Last 7x3 6/19/17

365x3
385x3
405x3
405x3
405x3
395x3
395x3

Training

Deadlit 7x3 @ 80%-90% of 1RM (368 - 414 lbs.)

370x3
385x3
400x3
410x3
405x3
2x395x3

Weighted Pullups

3x17.5x5 (+2.5 lbs)

TBar Overhand Row

75x6,6,6 (+5 lbs.)

Wide Neutral Grip Seated Cable Row

130x6,6,6 (-4 reps, but pulled the attachment further back)

Close Grip Neutral Grip Pulldowns

150x7,7,6 (n/a)

Reverse Pec Deck

125x8,7,6,6 (+2 reps)

Nutrition

Low Carb

Cals - 2,650
Carbs - 212g

• Fiber - 50g

Protein - 233g
Fat - 112g

• Sat. - 23g
• Poly. - 36g
• Mono. - 24g

 

[AntM1564]

October 3, 2017
Legs Hypertrophy

I have to meet with a parent first thing in the morning, ugh.

Training

Leg Press

410x8,8,8,8,8,8,10

RDL

205x8,8,8,8 (+20 lbs.)

Leg Extensions

130x12,11,10 (+2 reps)

Seated Hoist Machine Hamstring Curl

140x12,11,10 (+20 lbs)

Seated Calf

117.5x11,10,10,10,10 (+2.5 lbs)

Standing Calf Raises

210x12,12,11,10,10 (+2 reps)

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 282g

• Fiber - 49g

Protein - 233g
Fat - 102g

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

 

[AntM1564]

October 5, 2017
Push Hypertrophy

Slowly but surely my shoulders are feeling better.

Training

Incline Bench Press

135x8,8,8,8,8,8 (+5 lbs)

Seated Barbell Shoulder Press

95x8,8,8,8 (+10 lbs)

Close Grip Bench Press

130x11,10,10 (+1 rep)

Flat Dumbbell Press

60x11,10,10 (+1 rep)

Seated Side Delt Machine

55x11,10,10

V Grip Pushdown

35.5x12,12,11

Nutrition

Moderate Carb Day

Cals - 2,900
Carbs - 282g

• Fiber - 49g

Protein - 233g
Fat - 102g

• Sat. - 24g
• Poly. - 17g
• Mono. - 26g

 

[AntM1564]

October 6, 2017
Pull Hypertrophy

Went lighter on pulldowns to focus on pulling with my elbows versus my arms.

Training

Lat Pulldowns

90x8,8,8,8,8,8,8

Close Grip Seated Cable Row

125x8,8,8 (+5 lbs)

Close Grip Pulldown (neutral grip)

105x10,10,10 (+2.5 lbs)

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

60x10,11,10 (+2.5 lbs)

Overhand Cable Row

85x12,11,10 (+2 reps)

Reverse Pec Deck

110x10,10, 10,10 (+3 reps)

Nutrition

High Carb

Cals - 3,150
Carbs - 355g

• Fiber - 49g

Protein - 233g
Fat - 97g

• Sat. - 20g
• Poly. - 15g
• Mono. - 33g

 

[AntM1564]

October 7, 2017
Lower Power

Today wasn't the best, but not the worst. I hit some numbers I wanted to, but my form on squat was iffy. The last four sets, I was leaning forward on the rise of the third rep. Also, I hit parallel, but I like to go lower. I think the weight loss has finally hit me. Where my lifts were increasing before,
they are starting to stall. I wouldn't be surprised if I weigh less tomorrow despite not doing cardio two days post workout this week. Yesterday, I noticed that my legs had more space than normal when I had them under the knee pad on the lat pulldown. Also, I was able to hit the last hole in my belt today, something that I haven't hit for a while. Regardless of what the sale says tomorrow, I am going to increase cals.

However, I can't complain. Body composition has definitely improved. Today, I wore a t-shirt and had a baggy thick sweatshirt over it. When I got under the bar for squats, you could easily see the outline of my chest. My defintition is visible through shirts which is good and my waist is slightly tighter.

Two other things worth noting. One, mu shoulder is getting better. I am working on pulling my shoulders back with both my posture and corrective exercises. On squats, my shoulder is usually achy the whole time or goes away towards the end. The achiness went away right after my warmups.

Second, I am going to do something different on my heavy lifts. I said I was going to do this a while ago, but never followed through. Instead of working up to the heaviest prescribed weight and then sticking there with long rest periods, I am going to pyramid back down. Even if the heavier weight is moving quickly that day, I am going to pyramid down. I think this will keep me fresh and reduce my training time.

Last 7x3 8/12/17

280x3
295x3
4x315x3
305x3

Training

Back Squat 7x3 @ 80%-90% of 1RM (284-320 lbs)

285x3
305x3
320x3
315x3
2x310x3
305x3

Pause Squats

3x200x5

Hip Thrust

290x7,7,6 (+1 rep)

Leg Press

510x6,6,6 (+10 lbs)

Leg Extensions

185x7,7,7 (+1 rep)

Standing Calf Raise

250x8.7.7.6.6 (+2 reps)

Seated Calf Raise

150x8,8,7,6,6 (+3 reps)

Nutrition

Low Carb

Cals - 2,650
Carbs - 212g

• Fiber - 50g

Protein - 233g
Fat - 111g

• Sat. - 20g
• Poly. - 26g
• Mono. - 30g

 

[AntM1564]

October 8, 2017
Push Power

Weight - 153.4

Weight is down 1.8 pounds. I couldn't believe it. I removed some cardio and almost a two pound drop. I am not surprised I lost weight, given how heavy squats felt, but I was not expecting that. I am going to increase cals in the form of carbs and fat by 50 each day. On Wednesday's, I perform 30 minutes of liss cardio for active recovery, I am going to drop that to 15 minutes on top of the increase in cals.

When I saw the weight drop, I was worried that my pressing was going to be negatively affected. I actually pushed 30 more pounds on bench compared to the last 8x2 and I hit 5 more pounds, for one set, on military press. Everything else increased as well.

Last 8x2 8/24/17

205x2
210x2
6x205x2

Training

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

200x2
205x2
3x215x2
210x2
2x205x2

Military Press

140x3 (+5 lbs)
4x135x3

Close Grip Spoto Press

150x7,6,6 (+5 lbs)

Incline DB Press

70x8,6,6 (n/a)

Seated Machine Shoulder Press (Facing the Pad)

50x7,7,8

Weighted Dips

70x6,6,5+1 (+5 lbs)

Nutrition

High Carb

Cals - 3,200
Carbs - 361g

• Fiber - 50g

Protein - 230g
Fat - 101g

• Sat. - 24g
• Poly. - 7g
• Mono. - 18g

 

[AntM1564]

October 9, 2017
Pull Power

Today's session was extremely difficult, deadlifting wise. I don't know if my legs were not fully recovered or what. I thin it might have been a form issue as well. From the second set on, I felt tightness in the right side of my lower back. I did something to it last week while deadlfting. The area of the floor I was using kept causing one side of the bar to roll forward while the other side stayed in place or moved back. Some of the reps felt solid,
but overall, it was rough. It could have also been to lower back fatigue from Saturday, where I leaned forward on some squats, or just the fact that I have dropped a lot of weight recently. Perhaps it is the three heavy days in a row, but it shouldn't make a difference. I am beating myself up over this, but today was a significant improvement compared to the last 8x2.

What's funny is that my last 8x2 was also extremely hard, as was the 9x1 the following week. I deloaded and set new PRs. However, I am surprised how smooth the push session went yesterday.

I'm also really contemplating doing my active cardio session this week. I was going to reduce it to 15 minutes, from 30, but I might forgo it given the weight loss. Thoughts?

Last 8x2 8/21/17

405x2
405x1
7x385x2

Training

Deadlit 8x2 @ 85%-95% of 1RM (391 - 437 lbs.)

395x2
405x2
415x2
425x1
3x405x2
405x1 (Rest Pause +1)
405x1 (to make up for the single on 425)

Weighted Pullups

5x20x3 (+2.5 lbs)

TBar Overhand Row

75x7,7,7 (+3 reps)

Wide Neutral Grip Seated Cable Row

130x7,6,6 (+1 rep)

Close Grip Neutral Grip Pulldowns

150x7,7,6 (n/a)

Reverse Pec Deck

125x8,6,6,6 (-1 rep)

Nutrition

Low Carb

Cals - 2,700
Carbs - 218g

• Fiber - 50g

Protein - 230g
Fat - 116g

• Sat. - 28g
• Poly. - 25g
• Mono. - 33g

 

[AntM1564]

October 10, 2017
Legs Hypertrophy

Right hamstring is a little sore. More than normal with the nagging pain I've had for quite some time.

Training

Leg Press

450x6,6,6,6,6,6,6,9

RDL

225x6,6,6,6 (+20 lbs.)

Leg Extensions

135x11,11,11 (+5 lbs)

Seated Hoist Machine Hamstring Curl

160x11,10,10 (+20 lbs)

Seated Calf

120x12,11,10,10,10 (+2 reps)

Standing Calf Raises

215x12,11,10,10,10 (+5 lbs)

Nutrition

Moderate Carb

Cals - 2,950
Carbs - 288g

• Fiber - 49g

Protein - 231g
Fat - 107g

• Sat. - 25g
• Poly. - 21g
• Mono. - 26g

 

[AntM1564]

October 12, 2017
Push Hypertrophy

These achy shoulders are becoming annoying. Caught three kids that cheated on their test the other day, I had to have that cheating/temptation talk with all of my classes. I switched my second and third movement today. I am going to place close grip bench as my second movement so I can use more weight and hopefully blow up my triceps. I also switched to a machine for the shoulder presses to see if that helps with the achiness.

Training

Incline Bench Press

140x6,6,6,6,6,6,6,8 (+5 lbs)

Close Grip Press

155x6,6,6

Seated Hammerstrength Shoulder Press

110x12,12,12

Flat Dumbbell Press

60x12,10,10 (+1 rep)

Seated Side Delt Machine

55x12,11,10 (+3 reps)

V Grip Pushdown

39x11,10,10 (+3.5 lbs)

Nutrition

Moderate Carb Day

Cals - 2,950
Carbs - 288g

• Fiber - 50g

Protein - 230g
Fat - 108g

• Sat. - 28g
• Poly. - 17g
• Mono. - 29g

 

[AntM1564]

October 13, 2017
Pull Hypertrophy

Quick pull day. Curious to see how tomorrow goes.

Training

Lat Pulldowns

100,6,6,6,6,6,6,6,7

Close Grip Seated Cable Row

130x6,6,7 (+5 lbs)

Close Grip Pulldown (neutral grip)

105x12,11,10 (+3 reps)

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

60x11,12,12 (+4 reps)

Overhand Cable Row

87.5x11,10,10 (+2.5 lbs)

Reverse Pec Deck

110x10,10,8+3 (-2 reps)

Nutrition

High Carb

Cals - 3,200
Carbs - 361g

• Fiber - 49g

Protein - 230g
Fat - 101g

• Sat. - 24g
• Poly. - 15g
• Mono. - 28g

 

[AntM1564]

October 14, 2017
Lower Power

I am quite surprised how smooth today was given the bad deadlift day and the tweak to my hamstring/lower back earlier in the week. All of my reps felt solid, unlike last week where I felt like I was leaning forward too much. Everything was controlled and I was pretty much upright the entire time.

Last 8x2 8/26/17

305x1
285x2
6x295x2
2x300x2
305x2

Training

Back Squat 8x2 @ 85%-95% of 1RM (302-337 lbs)

305x2
315x2
325x2
330x2
2x315x2
2x305x2

Pause Squats

5x210x3 (+5 lbs)

Hip Thrust

290x8,7,6 (+1 rep)

Leg Press

510x7,6,6 (+1 rep)

Leg Extensions

185x8,7,7 (+1 rep)

Standing Calf Raise

255x7.6.6.6.6 (+5 lbs)

Seated Calf Raise

150x6,6,6,6,6 (+10 lbs)

Nutrition

Low Carb

Cals - 2,700
Carbs - 218g

• Fiber - 50g

Protein - 231g
Fat - 115g

• Sat. - 23g
• Poly. - 30g
• Mono. - 35g

 

[AntM1564]

October 8, 2017
Push Power

Weight - 155

Weight is back up, which is good. I did not use the bathroom prior to weighing in, so who know if it would truly be a little lower.

My right shoulder felt fine today for the first time in a while. On bench, the left side felt fine too, with military press, I started feeling the tightness in the left shoulder. I need to continue hammering away on some stretches and what not. The shoulder discomfort has improved a lot over the last few weeks.

I moved more weight than my previous 9x1, and I was 1.6 pounds heavier for that. I think I know why I am failing on bench whenever I try for a new max. I noticed this while benching today. I suck a lot of air into my belly right before I unrack the weight, and then I exhale a little, and do not have as much when performing the actual lift. I need to work on this.

Last 9x1 8/31/17

6x215x1
3x220x1

Training

Flat Bench Press 8x2 @90%-99% of 1RM (207 - 229 lbs.)

3x215x1
2x225x1
3x215x1
220x1

Military Press

2x145x2 (+5 lbs)
4x140x2

Close Grip Spoto Press

150x7,7,6 (+1 rep)

Incline DB Press

70x7,7,6 (n/a)

Seated Machine Shoulder Press (Facing the Pad)

70x7,7,7 (+20 lbs)

Weighted Dips

65x6,6,5+3 (-5 lbs)

Nutrition

High Carb

Cals - 3,200
Carbs - 361g

• Fiber - 50g

Protein - 232g
Fat - 96g

• Sat. - 18g
• Poly. - 22g
• Mono. - 23g

 

[AntM1564]

October 16, 2017
Pull Power

Good session today. The weight moved somewhat well, challenging at times. For felt better than the previous free weeks.

Last 9x1 8/28/17

8x415x1
425x1

Training

Deadlit 9x1 @ 90%-99% of 1RM (414- 459 lbs.)

415x1
425x1
435x1
445x0 (fail)
3x425x1
2x415x1
420x1

Weighted Pullups

6x32.5x2 (+2.5 lbs)

TBar Overhand Row

75x8,8,7 (+2 reps)

Wide Neutral Grip Seated Cable Row

130x8,7,6 (+2 reps)

Close Grip Neutral Grip Pulldowns

150x8,7,6 (+1 rep)

Reverse Pec Deck

130x6,6,6 (+5 lbs)

Nutrition

Low Carb

Cals - 2,700
Carbs - 218g

• Fiber - 50g

Protein - 232g
Fat - 113g

• Sat. - 21g
• Poly. - 26g
• Mono. - 33g

 

[AntM1564]

October 17, 2017
Legs Hypertrophy

Training

Leg Press

380x12,12,12,12,13 (+20 lbs)

RDL

175x12,12,12,12 (+10 lbs.)

Leg Extensions

135x12,11,10 (n/a)

Seated Hoist Machine Hamstring Curl

160x11,10,9 (-1 rep)

Seated Calf

120x12,12,11,11,10 (+3 reps)

Standing Calf Raises

180x11,10,10,10,10

Nutrition

Moderate Carb

Cals - 2,950
Carbs - 288g

• Fiber - 50g

Protein - 232g
Fat - 103g

• Sat. - 22g
• Poly. - 19g
• Mono. - 27g

 

[AntM1564]

October 19, 2017
Push Hypertrophy

Training

Incline Bench Press

120x12,12,12,12,10+3 (+5 lbs)

Close Grip Press

105x12,12,12

Seated Hammerstrength Shoulder Press

110x11,11,11 (n/a)

Flat Dumbbell Press

65x10
60x8+2
55x10

Seated Side Delt Machine

60x1,10,10 (+5 lbs)

V Grip Pushdown

39x12,11,11 (+3 reps)

Nutrition

Moderate Carb Day

Cals - 2,950
Carbs - 288g

• Fiber - 49g

Protein - 232g
Fat - 107g

• Sat. - 27g
• Poly. - 20g
• Mono. - 27g

 

[AntM1564]

October 20, 2017
Pull Hypertrophy

Pretty effortless pull day. Excited for my last heavy day tomorrow before deloading next week.

Training

Lat Pulldowns

85x12,12,12,12,12

Close Grip Seated Cable Row

115x12,10+2,10+2 (+2.5 lbs staying here next day of 12 since I failed)

Close Grip Pulldown (neutral grip)

107.5x11,11,10 (+ 2.5 lbs)

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

65x12
70x11,11 (+10 lbs)

Overhand Cable Row

90x11,10,10 (+2.5 lbs)

Reverse Pec Deck

110x11,10,8+3 (+1 rep)

Nutrition

High Carb

Cals - 3,200
Carbs - 361g

• Fiber - 49g

Protein - 233g
Fat - 100g

• Sat. - 24g
• Poly. - 15g
• Mono. - 29g

 

[AntM1564]

October 21, 2017
Lower Power

Today wasn't bad by any means, but it did not go as smoothly as I would have liked. I felt like I wasn't hitting the hole hard enough. My depth was just below parallel, but I would have liked it to have been deeper. I think my negatives were way too slow and i was almost doing pause reps.

Tomorrow begins my deload. Last deload, I kept the weights the same, except for the weight on the first exercise of the heavy day. I drooped that to 60-70%. However, on my last day, heavy legs, I dropped the weight on everything in addition to less volume. I felt like that was a true delaod. I had a good pump, but the weights were light enough for recovery.

I am going to combine what I did last time this coming week. On the light days, I am supposed to complete a 6x10 on my first lift. I am going to drop that to a 3x10 and drop all rest pause or drop sets. I think that will be good for my hypertrophy days. If I feel like I am getting close to too much exertion, I will either drop the weight or drop a set for that exercise. On the heavy days, I am not going to go heavier than 70% on ANY lift and I am going to get rid of the drop sets/rest pause. I think dropping the weight in everything and decreasing the volume will be good.

Since my shoulders have been feeling better, I am hoping that this deload week will make them feel almost 100%

Last 9x1 9/2/17

7x320x1
3x325x1

Training

Back Squat 9x1 @ 90%-99% of 1RM (320-354 lbs)

320x1
330x1
340x0 (I had a spotter keep me upright, but I did not count this, this could be why the following sets were difficult, I pretty much went past failure)
5x325x1
320x1

Pause Squats

6x225x2 (+10 lbs)

Hip Thrust

295x6,6,6 (+5 lbs)

Leg Press

510x7,7,7 (+2 reps)

Leg Extensions

190x7,6,6 (+5 lbs)

Standing Calf Raise

255x7.7.6.6.6 (+1 rep)

Seated Calf Raise

160x7,7,6,6,6 (+2 reps)

Nutrition

Low Carb

Cals - 2,700
Carbs - 218g

• Fiber - 49g

Protein - 233g
Fat - 109g

• Sat. - 20g
• Poly. - 21g
• Mono. - 34g

 

[AntM1564]

I'm not going to post each workout this week since it is a deload. Today went very quick. Since I reduced the weight by 70%, I only rested 60 seconds, sometimes 90 between sets. I felt like I had a lot more in the tank, but it is a deload, so I did not do any more. I did do 3 extra sets, if you will, of face pulls. I only used 5 lbs and was doing it more or less as a corrective for my shoulder discomfort.

I weighted in at 154.2, which is .8 pounds less than last week. Even though this is a deload week, I am still increasing calories.

 

[AntM1564]

I was really focusing on my deadlift form. I think I am too vertical which is making it difficult to clear my knees. I will try to push my hips back for next week's max.

 

[booneman77]

I was really focusing on my deadlift form. I think I am too vertical which is making it difficult to clear my knees. I will try to push my hips back for next week's max.

I find that when I get too vertical, I end up using a lot less hams/glutes and much ore low back/quads... making sure my hams get in to the work makes a huge difference for me too as I seem to have a lot of power when I find that perfect groove

 

[AntM1564]

I find that when I get too vertical, I end up using a lot less hams/glutes and much ore low back/quads... making sure my hams get in to the work makes a huge difference for me too as I seem to have a lot of power when I find that perfect groove

This makes sense, I have been feeling the deadlifts in my lower back more than normal over the past few weeks.

 

[AntM1564]

October 24, 2017
Legs Hypertrophy

Cut down on some volume, but kept the weight the same. I worked myself, but never took anything to failure. I may reduce volume a little more on the other two hypertrophy days.

Training

Leg Press

400x10,10,10,10 (+20 lbs)

RDL

195x10,10,10 (+10 lbs.)

Leg Extensions

135x11,11,11 (n/a)

Seated Hoist Machine Hamstring Curl

160x10,10,10 (n/a)

Seated Calf

125x10,10,10,10,10 (+5 lbs)

Standing Calf Raises

180x12,11,10,10,10 (+2 reps)

Nutrition

Moderate Carb

Cals - 2,975
Carbs - 291g

• Fiber - 50g

Protein - 232g
Fat - 105g

• Sat. - 25g
• Poly. - 23g
• Mono. - 28g

 

[AntM1564]

Last deload today.

I am making a switch in my diet. usually, I have a moderate carb day on Thursday and kow carb on Saturday. Since I have a hypertrophy session Friday, I am going to make Thursday a low carb day since I won't need too many carbs and on Saturday, a moderate carb day to help for the heavy push session on Sunday.

I made this change yesterday, but I already had the moderate carb day on Thursday. So I followed my moderate day macros yesterday and today as well, but calories and carbs evened out as if there was no change. My weight may be up a little now because of the extra food and carbs on Saturday. I will see how things go. I do think this change will be better for my Sunday lifting session.

 

[AntM1564]

October 29, 2017
Push Power

Weight - 155

Weight is down one pound. I'm increasing calories by 100 each day. I need to get over this fear of getting a little soft. If I want to get significantly stronger, I need to be in more of a surplus. In four weeks, I am getting ready for a cycle, so we'll see how that helps as well.

I didn't hit 235, again, but I was able to hit 230. I then went to military press, and I hit 5 reps at 130 pounds for the first set, which was an improvement from my last 3x5, but I dropped the weight and only hit 4 reps then did a rest pause for each set. I really think going past failure that early in the training negatively effected the rest of the session. I was off on reps from two weeks ago.

Training

Max Attempt

45x10
95x5
125x3
155x1
185x1
215x1
235x0
230x1
3x185x5

Military Press

130x5 (+1 rep)
2x125x 4+1 (-2 reps total, same number of reps with the rest pause)

Close Grip Spoto Press

150x7,6,6 (-1 rep)

Incline DB Press

70x7,6,5+1 (-1 rep)

Seated Hammerstrength Shoulder Press

70x6,6,6

Weighted Dips

55x7,6,6

Nutrition

High Carb

Cals - 3,325
Carbs - 371g

• Fiber - 50g

Protein - 230g
Fat - 107g

• Sat. - 30g
• Poly. - 6g
• Mono. - 36g

 

[AntM1564]

October 30, 2017
Pull Power

Work up sets felt liked they move quick. I did not hit a new PR today. I think I was not as tight as I could have been. As soon as I got the bar off the ground, I felt my lower back round, so I dropped it. I did not want to risk an injury. I tried again, but it didn't budge. I'm not too down on myself for missing this tough. Last max attempt on deadlifts, I hit two PRs, going up 10 pounds versus 5. Also, this was the first time I tried a deadlifting max since I moved my heavy push day to Sunday. I doubt that had anything to do with it though. Even my secondary lifts were harder than I would have anticipated despite the deload. They improved, but it was difficult.

In the coming days, I will post some changes I am thinking about doing and how I am going to approach deloads from here on out.

Training

Deadlift Max Attempt

315x5
225x2
315x1
365x1
415x1
465x0 (off the ground)
465x0 (did not move)
2x365x5

Weighted Pullups

20x5 (+2.5 lbs)
2x17.5x5 (n/a)

TBar Overhand Row

80x7,6,7 (+5 lbs)

Wide Neutral Grip Seated Cable Row

132.5x6,6,6 (+2.5 lbs)

Close Grip Neutral Grip Pulldowns

152.5x6,6,6 (+2.5 lbs)

Reverse Pec Deck

130x8,7,6 (+3 reps)

Nutrition

Low Carb

Cals - 2,825
Carbs - 231g

• Fiber - 49g

Protein - 229g
Fat - 124g

• Sat. - 23g
• Poly. - 30g
• Mono. - 36g

 

[AntM1564]

October 31, 2017
Legs Hypertrophy

There is a BIG change coming to my training starting on Sunday. Look out for more info in the coming days.

Training

Leg Press

430x8,8,8,8,8,8,10 (+20 lbs)

RDL

210x8,8,8 (+5 lbs.)

Leg Extensions

140x10,10,10 (+5 lbs)

Seated Hoist Machine Hamstring Curl

160x11,10,10 (+1 rep)

Seated Calf

110x12,11,10,10,10

Standing Calf Raises

185x12,11,11,10,10 (+1 rep)
Nutrition

Moderate Carb

Cals - 3,075
Carbs - 301g

• Fiber - 50g

Protein - 230g
Fat - 114g

• Sat. - 27g
• Poly. - 24g
• Mono. - 30g

 

[AntM1564]

November 2, 2017
Push Hypertrophy

Training

Incline Bench Press

140x8,8,8,8,8,7 +1, 7+ 1 (+5 lbs)

Close Grip Press

125x8,8,8

Seated Hammerstrength Shoulder Press

95x11,11,11 (+5 lbs)

Flat Dumbbell Press

65x10
2x60x10

Seated Side Delt Machine

65x11,10,10 (+5 lbs)

V Grip Pushdown

40.5x12,11,10 (+2 reps)

Nutrition

Low Carb Day

Cals - 2,825
Carbs - 231g

• Fiber - 50g

Protein - 230g
Fat - 120g

• Sat. - 25g
• Poly. - 28g
• Mono. - 37g

 

[AntM1564]

November 3, 2017
Pull Hypertrophy

I will comment on my new routine tomorrow.

Training

Lat Pulldowns

95x8,8,8,8,8,8,8

Close Grip Seated Cable Row

127.5x8,8,8 (+2.5 lbs)

Close Grip Pulldown (neutral grip)

110x10,10,10 (+ 2.5 lbs)

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

80x10,10,10 (+1 rep)

Overhand Cable Row

90x11,10,10 (n/a)

Reverse Pec Deck

105x12,10,10 (+1 rep)

Nutrition

High Carb

Cals - 3,325
Carbs - 371g

• Fiber - 50g

Protein - 230g
Fat - 107g

• Sat. - 25g
• Poly. - 18g
• Mono. - 24g

 

[AntM1564]

AntM Reviews Xtend Elite

I am a huge fan of Xtend. Not only is Xtend manufactured by company that has been in the supplement market for quite some time, but it has set the bar for what other manufacturer's produce as their BCAA product.

Now, Scivation has produced Xtend Elite which is the beloved BCAA product of many, but now with Peak O2, ashwagandha, and beta alanine. In a nutshell, this increases exercise performance, output and intensity over time due to a lowering of lactic acid.

I have noticed that intra set recovery time seems to be lower. Meaning, I can rest for a shorter period of time, but feel as though I am ready for the next set and do not need to rest as long. Lastly, normally where reps would fall off, it seemed like they did not. Pumps were very good throughout the workout as well and I did not use anything pre workout. I attribute that to the 3 grams of citrulline.

Next is the flavor. I wanted to try the sour gummy since it is an odd flavor for Scivation given the flavor profile of their other products. In the past, Scivation has always gone with fruity flavors and have not produced any candy like flavors. I like sour items, as long as they aren't too sour. Initially, you get the sourness, but then has a sweetness of a ring pop. It is a great blend of sour and sweet.

Mixing is perfect, no clumps and just a little foaming that disappears over time during your workout.

if you have longer training sessions, train fasted or cannot train until a while after your last meal, I would suggest Xtend Elite. It is worth the added cost, in those circumstances, where performance may drop off a little. With continuous use, I think DOMS would be reduced and intra workout workout would be even better than my initial testing. 10/10​

 

[AntM1564]

AntM Reviews Xtend Elite

I am a huge fan of Xtend. Not only is Xtend manufactured by company that has been in the supplement market for quite some time, but it has set the bar for what other manufacturer's produce as their BCAA product.

Now, Scivation has produced Xtend Elite which is the beloved BCAA product of many, but now with Peak O2, ashwagandha, and beta alanine. In a nutshell, this increases exercise performance, output and intensity over time due to a lowering of lactic acid.

I have noticed that intra set recovery time seems to be lower. Meaning, I can rest for a shorter period of time, but feel as though I am ready for the next set and do not need to rest as long. Lastly, normally where reps would fall off, it seemed like they did not. Pumps were very good throughout the workout as well and I did not use anything pre workout. I attribute that to the 3 grams of citrulline.

Next is the flavor. I wanted to try the sour gummy since it is an odd flavor for Scivation given the flavor profile of their other products. In the past, Scivation has always gone with fruity flavors and have not produced any candy like flavors. I like sour items, as long as they aren't too sour. Initially, you get the sourness, but then has a sweetness of a ring pop. It is a great blend of sour and sweet.

Mixing is perfect, no clumps and just a little foaming that disappears over time during your workout.

if you have longer training sessions, train fasted or cannot train until a while after your last meal, I would suggest Xtend Elite. It is worth the added cost, in those circumstances, where performance may drop off a little. With continuous use, I think DOMS would be reduced and intra workout workout would be even better than my initial testing. 10/10​

 

[AntM1564]

November 4, 2017
Lower Power

Didn't hit the new PR today. I was not surprised given the previous attempts earlier in the week. My back felt weaker. I think on the week of max out attempts, I need to stop doing extra intensity techniques and just stick to my straight sets. I think that will help me stay primed.

Training

Back Squat Max Attempt

95x5
135x3
185x1
225x1
225x1
275x1
320x1
350x0
315x1
315x1
285x2
260x3
230x7

Pause Squats

3x205x5 (+5 lbs)

Hip Thrust

295x7,6,6 (+1 rep)

Leg Press

510x8,7,7 (n/a)

Lying Leg Curl

100x8,7,6

Standing Calf Raise

255x8.7.6.6.6 (+1 rep)

Seated Calf Raise

160x8,7,6,6,6 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,075
Carbs - 301g

• Fiber - 50g

Protein - 230g
Fat - 112g

• Sat. - 23g
• Poly. - 22g
• Mono. - 36g

 

[AntM1564]

Alright, time for the reveal of the new training. I am still going to follow a push, pull, legs routine, but I am going to change my heavy days. I am going to follow a pyramid version of Kaczmarski’s 8/6/3 and 5/3/1. Kaczmarski’s 8/6/3 is the same as 5/3/1, but with 8/6/3 instead. I am going to keeop the accessory work the same as I have been doing. Volume will be lower on the heavy days and I won't be taxing myself every single set. I think this will be more beneficial in the long run. Also, I am going to keep in mind that I do not have to hit a one rep max to show strength gains. The last working set of 5/3/1 is an AMRAP set. If I can rep out a weight for more reps than I could previously, then obviously I gained strength without needing to tax myself with a one rep max, I will still go for a one rep max attempt, but not nearly as often. I will go through 2-4 cycles of this before attempting a new max, Here is what the split looks like:

Sunday - Bench 8/6/3 or 5/3/1, heavy chest/triceps and delt hypertrophy
Monday - Deadlift 8/6/3 or 5/3/1, heavy back
Tuesday - Lower Hypertrophy
Wednesday - Off
Thursday - OHP 8/6/3 or 5/3/1, heavy delts/ and chest/tricep hypertrophy
Friday - Pull Hypertrophy
Saturday - Squat 8/6/3 or 5/3/1, heavy legs

Potential changes I may make are as follows. If recovery is not great for Sunday, I will move the OHP to Sunday and do it after bench. This will make progress more difficult, but that is not a big deal. Or I may skip OHP in the following scheme all together.

Here is what the scheme looks like:

Week 1 - Sets of 8
Week 2 - Sets of 6
Week 3 - Sets of 5
Week 4 - sets of 3
Week 5 - 5/3/1
Repeat
Week 11- Deload
Week 12 - Restart or Max attempt

 

[AntM1564]

November 5, 2017
Push Power

Weight - 154

Weight is up .8 pounds. Good. Going to keep calories the same this week and see where I'm at next week.

I am going to explain, but not in great detail, about the bench, deadlift, OHP, and squat numbers on this program. So, once you have your 1 rep maxes, you take 90% of that number and that is your training max. Depending on the reps for that week (8,6,5,3,1) you take a certain percentage (look it up if you're interested) and do three working sets and your goal is to hit the prescribed number of reps, but the last set it is AMRAP. If one hits more than the number prescribed, they can they move the weight up 2.5-5 pounds the next time you go for that rep goal.

I am also going to do Joker Sets. If the AMRAP set is easy, Wendler says to go 5-10% heavier on a fourth working set to take advantage of a good day.

Training

Bench Press 8 Rep week

85x5
105x5
125x3
135x8
160x8
170x9
160x8
135x13

Close Grip Spoto Press

5x165x3

Seated Hammerstrength Shoulder Press

120x8,8,9

Incline DB Press

70x7,6,6 (+1 rep)

Weighted Dips

55x8,6,6 (+1 rep)

Nutrition

High Carb

Cals - 3,325
Carbs - 371g

• Fiber - 49g

Protein - 231g
Fat - 103g

• Sat. - 30g
• Poly. - 5g
• Mono. - 38g

 

[AntM1564]

November 6, 2017
Pull Power

Lots of notes from today's training.

First, I could not find the bar I usually deadlift with. It is a bar from the old gym location that has almost no knurling, is fatter, but I like it for deadlifts because the knurling on these newer, cheaper bars drags on my pants and makes the lift more difficult, or so I think. I did my first set of 8, it as easy. I did the second set of 8, it was kinda easy, I got to the 8+ set and I stopped at 8, I did not go for a 9th. I did not go for a 9th rep because I was anticipating on going back down. I was shot though. There was no way I was hitting 315 for 8 again. My hamstrings were also a little more sore than normal, probably from adding lying leg curls back to Saturday's session.

I am going to modify the program. On the 8 rep weeks, I am only going to do the three working sets and that is all. Going to 8+ reps n my compounds, at least initially is going to be tough since my body is not used to it. Additionally, the most amount of reps I have done on the past program on compounds was 25 total reps, when I did a 5x5. A 3x8 is 24, so I am actually on par with volume. The weeks I go for 6 reps, I will do one back down set. This will bring me to at least 24 reps the second week. The week of 5,3, and 1, will do more back down sets to get the volume up. Even though I am not going to go as heavy as the previous programming, I will be hitting more total reps on compound lifts. This is something I need to keep in mind and not get down on myself when a lighter weight feels heavier. Do a lot more reps will be more taxing.

I came to that realization AFTER I stopped at 8 reps on the third set. If I was anticipating on stopping there prior to the set, I would have gone for a difficult 9th. Oh well. It's not like not doing that extra rep is going to slow down any progress. So, I was mad about that. Then at the end of the session, I saw the fat bar I was looking for.

Training

Deadlift Max Attempt

270x8
315x8
335x8

Weighted Pullups

5x22.5x3 (+2.5 lbs)

TBar Overhand Row

80x8,7,7 (+2 reps)

Wide Neutral Grip Seated Cable Row

132.5x7,6,6 (+1 rep)

Close Grip Neutral Grip Pulldowns

152.5x6,6,6 (+n/a)

Reverse Pec Deck

135x6,6,6 (+5 lbs)

Nutrition

Low Carb

Cals - 2,825
Carbs - 231g

• Fiber - 51g

Protein - 232g
Fat - 130g

• Sat. - 29g
• Poly. - 26g
• Mono. - 38g

 

[AntM1564]

November 7, 2017
Legs Hypertrophy

usually Wednesday is my off day, but we have report card conferences Thursday from 1-3 and the again from 5-7, so I am going to do Thursday's push session tomorrow.

Training

Leg Press

450x8,8,8,8,8,10 (+20 lbs)

RDL

200x10,10,10 (+5 lbs.)

Leg Extensions

140x11,10,10 (+1 rep)

Seated Hamstring Curl

100x12,10,10 (n/a)

Seated Calf

110x11,11,10,10,10

Standing Calf Raises

185x11,10,10,10,10 (+10 lbs)

Nutrition

Moderate Carb

Cals - 3,075
Carbs - 301g

• Fiber - 50g

Protein - 231g
Fat - 118g

• Sat. - 27g
• Poly. - 28g
• Mono. - 36g

 

[AntM1564]

November 9, 2017
Delts 8/6/5/3/1 and Hypertrophy Chest/Triceps

Training

OHP

90x8
105x8
110x10

Low Incline Dumbbell Press

50x8,8,8,8,8,9

Seated Hammerstrength Shoulder Press

150x6,6,6

Flat Dumbbell Press

55x12,10,10

Hoist Dip Machine

200x12,11,11

V Grip Pushdown

42.5x11,10,10

Nutrition

Low Carb Day

Cals - 2,825
Carbs - 221g

• Fiber - 49g

Protein - 231g
Fat - 126g

• Sat. - 29g
• Poly. - 30g
• Mono. - 35g

 

[AntM1564]

November 10, 2017
Pull Hypertrophy

Training

Lat Pulldowns

97.5,8,8,8,8,8,8 (+2.5 lbs)

Close Grip Seated Cable Row

110x10,10,10

Close Grip Pulldown (neutral grip)

110x11,10,10 (+1 rep)

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

80x11,11,10 (+1 rep)

Overhand TBar Row

50x11,10,10

Reverse Pec Deck

105x12,10
95x10

Nutrition

High Carb

Cals - 3,325
Carbs - 371g

• Fiber - 50g

Protein - 231g
Fat - 115g

• Sat. - 28g
• Poly. - 20g
• Mono. - 25g

 

[AntM1564]

November 11, 2017
Lower Power

Done with the first week of this new routine. Here are my thoughts so far. I am going to do both the bench and ohp 5/3/1 on Sunday's. Also, it is damn hard going for 8+ reps on those main lifts. I think it was difficult because I know my actual 1 rep maxes versus estimating. Because I know the 1 rep maxes, progressing is probably going to be slower than if I didn't.

I went 5 pounds too heavy on the first two sets of squats, but I was able to hit 9 reps on the last set.

I'm curious to see what my weight will be tomorrow. I feel softer, but it could be the cold weather. I always seem softer and less vascular once the cold weather hits.

Training

Back Squat Week of 8

210x8
240x8
250x9

Front Squats

3x145x5

Hip Thrust

295x8,7,6 (+2 reps)

Leg Press

520x6,6 (+10 lbs)

Lying Leg Curl

105x8,7 (+5 lbs)

Standing Calf Raise

255x8.7.7.6.6 (+1 rep)

Seated Calf Raise

160x7,7,7,6,6 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,075
Carbs - 301g

• Fiber - 50g

Protein - 231g
Fat - 117g

• Sat. - 27g
• Poly. - 27g
• Mono. - 41g

 

[AntM1564]

November 12, 2017
Push Power

Weight - 153.4

Weight is down .4 pounds from last Sunday. I'm upping cals by 50 each day and reducing my off day cardio from 15 minutes to 10. If my weight goes down next Sunday, I am going to make a BIG jump in calories.

I was very happy with training today. I hit more than 6 reps on both the bench and the ohp. I could have tried for one more on each, but I didn't want to go to complete failure. The sets of six felt so much easier than the sets of eight last week. I think it is going to take a few times through for my body to get used to 8+ rep bench, squats, deadlifts, and ohp. I did today stim free as well. I had a small piece of dark chocolate pre workout, but the caffeine content was probably less than 10 mg.

I noted last Monday that I was going to do one back down set each week beginning on the 6 rep week and add another down set each week that follows, for more volume. I did not do that on bench. I will play with this. I just don't want to do multiple AMRAP sets prior to the heavy ohp. My push hypertrophy day has more volume for chest than shoulders, so it kind of balances out.

I swapped out a few exercises. I did incline smith machine press instead of incline dumbbell press. I figured since I am doing the incline dumbbell on the hypertrophy days, I do not need it on the heavy days. I also swapped out the hammerstrength shoulder press for smith machine shoulder press.

Training

Bench Press 6 Rep week

145x6
170x6
180x8

OHP

95x6
110x6
115x7
95x10

Close Grip Spoto Press

150x6,6,6

Incline Smith Press (weight is pounds per side, no bar included)

50x6,6,6

Weighted Dips

55x8,7,6 (+1 rep)

Nutrition

High Carb

Cals - 3,375
Carbs - 377g

• Fiber - 50g

Protein - 231g
Fat - 119g

• Sat. - 38g
• Poly. - 7g
• Mono. - 44g

 

[booneman77]

Do you have any decline Work in your routine? You could swap that on for the incline so you’re more balanced vs two incline presses...

I’m going through the same thing with the higher rep main lifts right now from my coaches plan... been a long time since I did 8+ rep squats ha. Seems like those sets go on foreverrrrr ha

 

[AntM1564]

Do you have any decline Work in your routine? You could swap that on for the incline so you’re more balanced vs two incline presses...

I’m going through the same thing with the higher rep main lifts right now from my coaches plan... been a long time since I did 8+ rep squats ha. Seems like those sets go on foreverrrrr ha

The high reps on the compounds are like cardio!

I am going to do a modified decline on the hypertrophy days I think. I will use a flat bench, but put a plat or two under it.

 

[AntM1564]

November 13, 2017
Pull Power

Went lighter on the last two back movements really focusing on keeping my chest up and pulling with the elbows.

Training

Deadlift Week of 6

290x6
335x6
355x7

Weighted Pullups

10x5,5,5,4,4

TBar Overhand Row

85x6,6,6 (+5 lbs)

Wide Neutral Grip Seated Cable Row

122.5x6,6,6

Close Grip Neutral Grip Pulldowns

142.5x6,6,6

Reverse Pec Deck

135x7,6,6 (+1 rep)

Nutrition

Low Carb

Cals - 2,875
Carbs - 227g

• Fiber - 50g

Protein - 231g
Fat - 135g

• Sat. - 27g
• Poly. - 31g
• Mono. - 42g

 

[AntM1564]

November 14, 2017
Legs Hypertrophy

Training

Leg Press

470x8,8,8,8,8,8,8 (+20 lbs)

RDL

215x8,8,8 (+5 lbs.)

Leg Extensions

140x12,11,10 (+2 reps)

Seated Hamstring Curl

105x11,10,10 (+5 lbs)

Seated Calf

110x12,11,11,10,10 (+2 reps)

Standing Calf Raises

190x12,11,11,10,10

Nutrition

Moderate Carb

Cals - 3,125
Carbs - 307g

• Fiber - 50g

Protein - 231g
Fat - 121g

• Sat. - 27g
• Poly. - 33g
• Mono. - 37g

 

[AntM1564]

November 16, 2017
Push Hypertrophy

Training

Low Incline Dumbbell Press

7x60x8

Seated Hammerstrength Shoulder Press

130x8,8,8

Slight Decline Dumbbell Press

60x10,10,10

Hoist Dip Machine

110x12,11,11

V Bar Pressdown

47.5x11,10,10

Seated Side Delt Machine

70x10,10,10

Nutrition

Low Carb Day

Cals - 2,875
Carbs - 227g

• Fiber - 50g

Protein - 231g
Fat - 128g

• Sat. - 29g
• Poly. - 32g
• Mono. - 36g

 

[AntM1564]

November 17, 2017
Pull Hypertrophy

Training

Lat Pulldowns

97.5,8,8,8,8,8,8,8 (+2.5 lbs)

Close Grip Seated Cable Row

115x8,8,8

Close Grip Pulldown (neutral grip)

110x11,11,10 (+1 rep)

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

80x12,11,11 (+2 reps)

Overhand TBar Row

55x10,10,10 (+5 lbs)

Reverse Pec Deck

95x12,11,10,10

Nutrition

High Carb

Cals - 3,375
Carbs - 377g

• Fiber - 50g

Protein - 231g
Fat - 117g

• Sat. - 29g
• Poly. - 21g
• Mono. - 30g

 

[AntM1564]

Alright, so I just noticed something weird with the rep ranges. On the 8/6/3 program, the weight for the 6 rep week, the heaviest set is also the same weight used for the 5 rep week in 5/3/1. For example, last Sunday for bench, I was supposed to hit 180 for at least 6. I got it for 8. Tomorrow, I'm supposed to hit 180 for 5 or more. I'm thinking to up the weight for each set by 5 pounds since I hit those same numbers for 6 plus. Thoughts?

 

[booneman77]

Alright, so I just noticed something weird with the rep ranges. On the 8/6/3 program, the weight for the 6 rep week, the heaviest set is also the same weight used for the 5 rep week in 5/3/1. For example, last Sunday for bench, I was supposed to hit 180 for at least 6. I got it for 8. Tomorrow, I'm supposed to hit 180 for 5 or more. I'm thinking to up the weight for each set by 5 pounds since I hit those same numbers for 6 plus. Thoughts?

100% up it. If you can hit all the reps (especially with ease), no reason not to

 

[AntM1564]

November 18, 2017
Lower Power

I originally stated I was going to skip the 3 part of the 8/6/3 and start 5/3/1 on the week of three reps, I am going to go with this instead, 8/6/5/3/3/1 where the first week of three reps is from the 8/6/3 portion and then the second week of 3 will be the 5/3/1 version.

My first three sets, I felt a little unstable. On my second to last set, I widened my stance a little and I felt better. Going for 7 on 265 was tough, but doable.

Training

Back Squat Week of 6

220x6
250x6
265x7
250x3
220x7

Front Squats

155x5,5,6 (+10 lbs)

Hip Thrust

300x6,6,6 (+5 lbs)

Leg Press

520x7,6 (+1 rep)

Lying Leg Curl

110x7,7 (+5 lbs)

Standing Calf Raise

255x7.7.7.6.6 (n/a)

Seated Calf Raise

160x8,7,7,7,6 (+3 reps)

Nutrition

Moderate Carb

Cals - 3,125
Carbs - 307g

• Fiber - 50g

Protein - 230g
Fat - 121g

• Sat. - 26g
• Poly. - 29g
• Mono. - 41g

 

[AntM1564]

November 19, 2017
Push Power

Weight - 153.4

Weight is up one pound. I am still going to increase my calories by 25 each day.

I upped the weight by 5 pounds on bench, but not OHP. I forgot I could do joker sets, so I will stick with the prescribed weight for 5 reps, even though it will be the same weight for the 6 reps last week, then do one or two joker sets after.

My shoulders are still bothering me. I am really debating on not doing as many shoulder movements.

Training

Bench Press 5 Rep Week

145x5
165x5
185x6
190x5
165x5
145x10

OHP

95x5
105x5
115x6
120x5
90x10

Close Grip Floor Press

150x6
145x6,6

Incline Smith Press (weight is pounds per side, no bar included)

50x8,7,7 (+4 reps)

Seated Smith Shoulder Press

75x8,8,7 (+3 reps)

Weighted Dips

57.5x6,6,6 (+2.5 lbs)

Nutrition

High Carb

Cals - 3,400
Carbs - 377g

• Fiber - 50g

Protein - 232g
Fat - 120g

• Sat. - 37g
• Poly. - 20g
• Mono. - 32g

 

[AntM1564]

November 20, 2017
Pull Power

Deadlifts went well. Like I said, I was going to do the prescribed weight and then do joker sets if I felt good. I hit 355 for 6 on the AMRAP set. I hit it for 7 last week, but I left one or two in the tank. I then hit 375 for 5, I left one in the tank. I will take it though because based off my old programming, I wouldn't go above 365 for 5 since that is 80% of the one rep max. I think this is an improvement.

Training

Deadlift Week of 5 Reps

270x5
315x5
355x6
375x5
315x3
270x8

Weighted Pullups

10x6,5,5,5,4 (+2 reps)

TBar Overhand Row

85x7,6,6 (+1 rep)

Wide Neutral Grip Seated Cable Row

122.5x7,6,6 (+1 rep)

Close Grip Neutral Grip Pulldowns

142.5x7,6,6 (+1 rep)

Reverse Pec Deck

135x7,6,6 (n/a)

Nutrition

Low Carb

Cals - 2,900
Carbs - 227g

• Fiber - 49g

Protein - 231g
Fat - 130g

• Sat. - 30g
• Poly. - 24g
• Mono. - 46g