AntM's Lean Bulk and Everything Else This Summer Log

[AntM1564]

November 21, 2017
Legs Hypertrophy

Tomorrow is supposed to be an off day. I am going to do my Thursday session tomorrow though. My gym is open on Thursday, but for limited hours so I do not want to compete with people for equipment.

Training

Leg Press

500x6,6,6,6,6,6,6,7 (+50 lbs)

RDL

225x6,6,7 (+5 lbs.)

Leg Extensions

145x11,10,10 (+5 lbs)

Seated Hamstring Curl

105x12,11,10 (+2 reps)

Seated Calf

115x12,11,11,10,10 (+5 lbs)

Standing Calf Raises

190x12,12,11,11,10 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 307g

• Fiber - 50g

Protein - 231g
Fat - 121g

• Sat. - 29g
• Poly. - 27g
• Mono. - 37g

 

[AntM1564]

November 23, 2017
Push Hypertrophy

I was not feeling it going into the gym today, but once I started I was good. I think mentally it is normally an off day, so I was thrown off. If I do not post tomorrow, have a good and safe Thanksgiving!

Training

Low Incline Dumbbell Press (15 degrees)

8x65x6

Seated Hammerstrength Shoulder Press

140x7,6,7

Slight Decline Dumbbell Press (two 45 lb plates under the front of the bench)

60x12,10,10 (+2 reps)

Hoist Dip Machine

140x11,10,10 (+30 lbs)

V Bar Pressdown

44x10,10,10

Seated Side Delt Machine

70x11,10,10 (+1 rep)

Nutrition

Low Carb Day

Cals - 2,900
Carbs - 227g

• Fiber - 50g

Protein - 231g
Fat - 132g

• Sat. - 30g
• Poly. - 32g
• Mono. - 38g

 

[AntM1564]

November 24, 2017
Pull Hypertrophy

Good workout today. Awesome pump and the weights felt lighter than I thought they would.

Training

Lat Pulldowns

100x6,6
102.5x6,6,6,6,6,6 (+2.5 lbs)

Close Grip Seated Cable Row

120x6,6,7

Close Grip Pulldown (neutral grip)

110x12,11,11 (+2 reps)

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

82.5x11,10,10 (+2.5 lbs)

Overhand TBar Row

55x12,11,10 (+3 reps)

Reverse Pec Deck

100x11,10,10,10 (+5 lbs)

Nutrition

High Carb

Cals - 3,400
Carbs - 377g

• Fiber - 50g

Protein - 232g
Fat - 113g

• Sat. - 36g
• Poly. - 14g
• Mono. - 19g

 

[AntM1564]

November 25, 2017
Lower Power

The joker set went well, so I decided to go up another 5%. I could have gotten a third rep, but didn't want to touch failure. I switched to paused back squats for more explosiveness on my squats. I went to front squats two weeks ago to get more quad action, but I figured with my close stance leg pressing and my hypertrophy day, my quads get enough stimulus.

Tomorrow is my 3 rep week of the 8/6/3. We'll see how it goes. I may try to go stim free tomorrow, but may use a little pre workout for a little kick. Since I began this program 3 weeks ago, tomorrow starts the 4th, I have not used caffeine on Sunday's since I go in the morning. I have only used a stim, small amounts, the past two weeks, but only two days per week.

Training

Back Squat Week of 5

205x5
235x5
265x6
280x5
295x2
235x5
205x8

Paused Back Squats

205x4,4,4

Hip Thrust

300x7,6,6 (+1 rep)

Leg Press

520x7,7 (+1 rep)

Lying Leg Curl

110x8,8 (+2 reps)

Standing Calf Raise

255x8.8.7.7.6 (+3 reps)

Seated Calf Raise

160x8,8,8,7,7 (+3 reps)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 307g

• Fiber - 50g

Protein - 232g
Fat - 122g

• Sat. - 33g
• Poly. - 34g
• Mono. - 24g

 

[AntM1564]

November 26, 2017
Push Power

Weight - 154.4

Weight is unchanged from last week. Going to bump cals 50 in day. I am surprised I didn't weigh in lighter. I feel and look tighter, so I thought I had lost weight. I am not going to complain though, the same weight, but a more favorable body composition is something I cannot complain about!
I am thinking my lean mass is increasing since I am getting stronger and I need to eat more to gain weight.

Today's training went extremely well. I was able to do more joker sets than anticipated on both bench and OHP. I only did one shoulder pressing movement, hopefully this will help with my shoulder discomfort.

Training

Bench Press 3 Rep Week of 8/6/3

160x8
180x6
190x4
200x3
210x1 (spotter jumped in too early for me to count the second)
160x9

OHP

105x8
115x6
125x3
130x3
135x2
105x9

Close Grip Floor Press

150x4,4,4 (+5 lbs for two sets)

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

52.5x7,7,7 (+2.5 lbs)

Seated Side Shoulder Raise Machine

80x7,6,6

Weighted Dips

57.5x7,6,6 (+1 rep)

Nutrition

High Carb

Cals - 3,450
Carbs - 383g

• Fiber - 50g

Protein - 232g
Fat - 121g

• Sat. - 34g
• Poly. - 18g
• Mono. - 28g

 

[AntM1564]

November 27, 2017
Pull Power

Extremely good workout today. On my joker set, I decided to jump up a little more. 5% would have put me at 395, but I wanted four plates. I stopped at two reps, I feel like the third would have been too sloppy.

In between sets, I did some quick math. If I did the old routine and used 405-415 for my 8 sets of two, I would actually have moved less weight compared to the first four sets today. I actually like that I am moving more weight despite not going as heavy each week.

Training

Deadlift Week of 3 Reps 8/6/3 Method

315x8
355x6
375x4
405x2
315x8

Weighted Pullups

10x6,5(n/a)
12.5x5,4,4 (+2.5 lbs)

TBar Overhand Row

85x7,7,7 (+2 reps)

Wide Neutral Grip Seated Cable Row

122.5x7,7,7 (+2 reps)

Close Grip Neutral Grip Pulldowns

142.5x7,7,6 (+1 rep)

Reverse Pec Deck

135x7,7,6,6 (+1 rep/set)

Nutrition

Low Carb

Cals - 2,950
Carbs - 233g

• Fiber - 50g

Protein - 232g
Fat - 134g

• Sat. - 28g
• Poly. - 26g
• Mono. - 46g

 

[AntM1564]

November 28, 2017
Legs Hypertrophy

Good training day, everything felt light and endurance was very good. Not a good day outside the gym. I woke up to a bunch of emails saying I made transfers from my bank overnight. I had just under $13,000 taken from my checking account. What a headache.

Training

Leg Press

390x12,12,12,12,12 (+10 lbs)

RDL

185x12,12,13 (+10 lbs.)

Leg Extensions

145x12,11,10 (+2 reps)

Seated Hamstring Curl

110x10,10,10 (+5 lbs)

Seated Calf

115x12,12,12,12,11 (+5 reps)

Standing Calf Raises

190x12,11,11,10,10 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,200
Carbs - 313g

• Fiber - 50g

Protein - 232g
Fat - 121g

• Sat. - 28g
• Poly. - 28g
• Mono. - 39g

 

[AntM1564]

November 30, 2017
Push Hypertrophy

I can't believe tomorrow is the last month of the year!

Today did not go as well as last week's hypertrophy push day. I hit most of my numbers, but my endurance was not there. Last week, I trained on Wednesday, so a day after my moderate carb day. Today I trained after a no starch carb day. Maybe that affected my endurance, but I doubt training after such a day, when two days prior was a moderate carb day had a negative impact. What I think did me in was the 12 reps on the first two exercises and needing to do a rest pause on the first two exercises to hit my 12 reps. As opposed to last week, the first two movements were only 6 reps each. Any thoughts and opinions on that would be appreciated.

I am going to monitor this. I am going to see if it is just going for the higher reps or if it is the low carb day. If it is the low carb day, I may switch this training day to Wednesday and move my hypertrophy push day to Wednesday. If I do that, I will actually have an extra rest day between my hypertrophy push day and heavy push day. Maybe that is why Sunday went so well, I had that extra day of rest. I will monitor my workouts on Sunday more carefully as well.

Training

Low Incline Dumbbell Press (15 degrees)

55x12,12,12,10+3 (rest pause) (+5 lbs)

Seated Hammerstrength Shoulder Press

110x12,12,12,10+3 (rest pause)

Slight Decline Dumbbell Press (two 45 lb plates under the front of the bench)

65x10 (+5 lbs)
60x10,10 (n/a)

Hoist Dip Machine

140x12,12,11 (+3 reps)

Straight Bar Pressdown

44x11,10,10 (+1 rep)

Seated Side Delt Machine

70x11,10,10 (n/a)

Nutrition

Low Carb Day

Cals - 2,950
Carbs - 233g

• Fiber - 50g

Protein - 232g
Fat - 133g

• Sat. - 30g
• Poly. - 33g
• Mono. - 38g

 

[AntM1564]

December 1, 2017
Pull Hypertrophy

Training

Lat Pulldowns

90x12,12,12,12,12 (+5 lbs)

Close Grip Seated Cable Row

110x12,12,12

Close Grip Pulldown (neutral grip)

112.5x10,10,10 (+2.5 lbs)

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

82.5x11,11,11 (+2 reps)

Overhand TBar Row

60x10,10,10 (+5 lbs)

Reverse Pec Deck

100x12,11,10,10 (+2 reps)

Nutrition

High Carb

Cals - 3,450
Carbs - 383g

• Fiber - 50g

Protein - 231g
Fat - 120g

• Sat. - 25g
• Poly. - 22g
• Mono. - 36g

 

[AntM1564]

December 2, 2017
Lower Power

Today went very well. I hot my numbers and then some. I was able to do two joker sets. I could have hit a the third rep on the last joker set (315
) but did not want to go to failure. Everything increased by at least one rep.

Training

Back Squat Week of 3 (8/6/3)

235x8
265x6
280x3
295x3
315x2
235x9

Paused Back Squats

205x5,5,5 (+3 reps)

Hip Thrust

300x8,7,6 (+2 reps)

Leg Press

520x8,7 (+1 rep)

Lying Leg Curl

115x8,7 (+5 lbs)

Standing Calf Raise

260x7.7.7.6.6 (+5 lbs)

Seated Calf Raise

160x7,7,7,7,6 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,200
Carbs - 313g

• Fiber - 50g

Protein - 231g
Fat - 124g

• Sat. - 27g
• Poly. - 38g
• Mono. - 28g

 

[AntM1564]

December 3, 2017
Push Power

Weight - 158.4

Weight is up 4 pounds from last week. I was able to hit the same weight on bench compared to last week sets of 3, but I was able to go for more reps on the last set and I hit 210 for a solid two reps this week versus only 1 rep last week. I wanted to go for a third, but didn't want to break my form down. I was also able to hit a third rep on 135 OHP instead of 2 like last week and I hit 140 for 2 reps. Even with the 4 pounds in weight gain,
I still hit the same number of reps on dips, which shows me strength is up.

Training

Bench Press 3 Rep Week of 5/3/1

145x3
170x3
190x5
200x3
210x2
170x3
145x13

OHP

95x3
110x3
125x4
135x3
140x2
110x3
95x11

Close Grip Floor Press

150x5,4,5 (+2 reps)

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

55x7,7,7 (+2.5 lbs, same reps)

Seated Side Shoulder Raise Machine

80x8,7,6 (+2 reps)

Weighted Dips

57.5x7,6,6 (n/a)

Nutrition

High Carb

Cals - 3,450
Carbs - 383g

• Fiber - 50g

Protein - 236g
Fat - 125g

• Sat. - 33g
• Poly. - 28g
• Mono. - 19g

 

[Yomo]

how have the CG floor presses been treatin' ya?

 

[AntM1564]

how have the CG floor presses been treatin' ya?

My bench has gone up, so I think it has helped, especially near my sticky point.

 

[AntM1564]

December 4, 2017
Pull Power

Good workout today. I was able to get to a second joker set. Weight or reps went up on everything but reverse pec deck. I did lower the weight by 17.5 pounds on the cable rows. On my heavy days, I use the attachment with a gap in the middle. I usually pull just enough, think of a V handle, but I figured I might as well let go of my ego and pull that sucker all the way back.

Training

Deadlift Week of 3 Reps 5/3/1 Method

290x3
335x3
375x4
405x3
425x1
335x3
290x12 (I thought my glutes were going to give!)

Weighted Pullups

12.5x5,4,4,4,4 (+2.5 lbs for 2 sets)

TBar Overhand Row

90x6,6,6 (+5 lbs)

Wide Neutral Grip Seated Cable Row

105x6,6,6

Close Grip Neutral Grip Pulldowns

142.5x8,7,6 (+1 rep)

Reverse Pec Deck

135x7,6,6,6 (-1 rep)

Nutrition

Low Carb

Cals - 2,950
Carbs - 233g

• Fiber - 50g

Protein - 237g
Fat - 131g

• Sat. - 30g
• Poly. - 26g
• Mono. - 43g

 

[AntM1564]

December 5, 2017
Legs Hypertrophy

Solid session today. I also got my 12,000 dollars back that was taken from my account!

Training

Leg Press

30x10,10,10,10,10,11 (+30 lbs)

RDL

205x10,10,11 (+10 lbs.)

Leg Extensions

150x11,10,10 (+5 lbs)

Seated Hamstring Curl

110x12,11,10 (+3 reps)

Seated Calf

125x12,11,11,11,11 (+10 lbs)

Standing Calf Raises

195x12,12,11,11,11 (+3 reps)

Nutrition

Moderate Carb

Cals - 3,200
Carbs - 313g

• Fiber - 51g

Protein - 237g
Fat - 121g

• Sat. - 26g
• Poly. - 37g
• Mono. - 29g

 

[AntM1564]

December 7, 2017
Push Hypertrophy

Training

Low Incline Dumbbell Press (15 degrees)

60x10,10,10,10,9+2 (rest pause) (+5 lbs)

Seated Hammerstrength Shoulder Press

120x10,10,10,10

Slight Decline Dumbbell Press (two 45 lb plates under the front of the bench)

65x10,10 (+5 lbs for 1 set)
60x10

Hoist Dip Machine

160x10,10,10 (+20 lbs)

Rope Pressdown

20.5x12,11,11

Seated Side Delt Machine

70x12,11,10 (+2 reps)

Nutrition

Low Carb Day

Cals - 2,950
Carbs - 233g

• Fiber - 50g

Protein - 237g
Fat - 130g

• Sat. - 31g
• Poly. - 31g
• Mono. - 35g

 

[AntM1564]

December 8, 2017
Pull Hypertrophy

Great pump today. Getting our first bit of snow tomorrow. I am still going to go to the gym at my normal time, unless the forecast changes and snow amount goes up.

Training

Lat Pulldowns

95x10,10,10,10,10,10 (+2.5 lbs)

Close Grip Seated Cable Row

112.5x10,10,10

Close Grip Pulldown (neutral grip)

112.5x11,11,10 (+2 reps)

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

85x10,10,10 (+2.5 lbs)

Overhand TBar Row

60x11,10,10 (+1 rep)

Reverse Pec Deck

100x12,11,11,10 (+1 rep)

Nutrition

High Carb

Cals - 3,450
Carbs - 383g

• Fiber - 50g

Protein - 237g
Fat - 119g

• Sat. - 22g
• Poly. - 26g
• Mono. - 30g

 

[AntM1564]

December 9, 2017
Lower Power

Epic workout today. I was able to do a few joker sets. Weight moved well and everything improved. Heck, I added 5 pounds to my hip thrusts and did not lose a rep from last week.

One thing though, when I got home, I was thinking about my 330 set. For some reason, I think I added a 10 and 2.5 to each side. If that is the case,
my heaviest set was 340 and not 330, which I recorded. I am going to go with 330, but I am almost certain it was 340.

Training

Back Squat Week of 3 (5/3/1)

220x3
250x3
280x4
295x3
315x3
330x1 (or 340)
280x3
250x3
220x10

Paused Back Squats

205x6,6,5 (+2 reps)

Hip Thrust

305x8,7,6 (+5 lbs and same reps)

Leg Press

540x6,6 (+20 lbs)

Lying Leg Curl

120x7,6 (+5 lbs)

Standing Calf Raise

260x8.7.7.7.7 (+3 reps)

Seated Calf Raise

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

Nutrition

Moderate Carb

Cals - 3,200
Carbs - 313g

• Fiber - 49g

Protein - 237g
Fat - 118g

• Sat. - 28g
• Poly. - 42g
• Mono. - 17g

 

[AntM1564]

December 10, 2017
Push Power

Weight - 159.6

Weight is up 1.2 pounds this week. I am still going to increase calories, but only by 25 each day.

Training today was AMAZING. It went long, but I was having a great day, so I had to take advantage of it. This week is my 1+ sets of 5/3/1. taht does not mean I go for a new one rep max though. However, I was doing my 5% increase joker sets. I hit 220 on bench, which moved pretty smoothly. Another 5% would have put me at my max, 230, I said screw it and went for a new one rep max. I put 235 on the bar, I failed, but I was able to push it up higher than my previous 235 attempt. I think I could have used more leg drive too. I found this encouraging though because if I was planning on trying a new PR, I would have progressed differently.

I then moved on to military press. I was able to hit a new PR, 150 pounds. I felt like I had another 5 pounds in me, but did not want to overly strain.
Despite going for two new PRs, I still increased weight and/or reps on everything else.

Training

Bench Press 1 Rep Week of 5/3/1

160x5
180x3
200x2
210x1
220x1
235x0 (almost!!)
220x1
200x2
180x3
160x8

OHP

105x5
115x3
130x2
140x1
150x1
115x3
105x8

Close Grip Floor Press

150x6,5,5 (+2 reps)

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

57.5x8,7,6 (+2.5 lbs per side)

Seated Side Shoulder Raise Machine

80x8,7
85x6 (+2.5 lbs for 1 set)

Weighted Dips

57.5x8,7,6 (+ 2 reps with 1.2 lb weight gain)

Nutrition

High Carb

Cals - 3,475
Carbs - 383g

• Fiber - 50g

Protein - 239g
Fat - 116g

• Sat. - 28g
• Poly. - 30g
• Mono. - 25g

 

[AntM1564]

December 11, 2017
Pull Power

Awesome workout. I was feeling good today, so I went for more joker sets. I got to 435 and it felt smooth. The next jump would have been 455, 5 pounds less than my PR. I did not want to get it, feeling like I could have gotten a PR, but that previous set ruining it. Like yesterday, I went for it. Last time I went for 465, I barely got it off the ground. Today was a lot different. I got it above my knees. I should have grinded it out, but I feel like I would have hitched it. I am happy I was able to get it that far, but slightly disappointed I gave up. Again though, I was not planning on a new PR attempt today.

Training

Deadlift Week of 1 Rep 5/3/1 Method

315x5
355x3
395x2
415x1
435x1
465x0 (almost)
395x1
355x3
315x8

Weighted Pullups

12.5x5,5,4,5,4 (+2 reps)

TBar Overhand Row

90x7,7,7 (+3 reps)

Wide Neutral Grip Seated Cable Row

105x7,7,7 (+3 reps)

Close Grip Neutral Grip Pulldowns

145x7,6,6 (+2.5 lbs)

Reverse Pec Deck

135x6,6(-1 rep)
130x6,6 (-5 lbs)

Nutrition

Low Carb

Cals - 2,950
Carbs - 233g

• Fiber - 51g

Protein - 240g
Fat - 133g

• Sat. - 30g
• Poly. - 30g
• Mono. - 41g

 

[AntM1564]

December 12, 2017
Legs Hypertrophy

Today's session was good, everything improved. Given how the first two days went, I am surprised the weights didn't feel lighter.

Training

Leg Press

480x8,8,8,8,8,8,8 (+10 lbs)

RDL

225x8,8,8 (+10 lbs.)

Leg Extensions

150x12,11,10 (+2 reps)

Seated Hamstring Curl

115x12,10,10 (+5 lbs)

Seated Calf

135x12,11,10,10,10 (+10 lbs)

Standing Calf Raises

200x12,11,10,10,10 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,225
Carbs - 313g

• Fiber - 51g

Protein - 239g
Fat - 124g

• Sat. - 26g
• Poly. - 39g
• Mono. - 29g

 

[AntM1564]

December 14, 2017
Push Hypertrophy

I think I am going to make a change to this day starting next week. I did this a while ago, but strayed away from it, but I think I am focusing too much on free weights for my chest and need to focus more on isolation. I am going to combine the incline and decline on the first chest exercise and add a machine for the second movement.

Training

Low Incline Dumbbell Press (15 degrees)

65x8,8,8,8,8,8 (+5 lbs)

Seated Hammerstrength Shoulder Press

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

Slight Decline Dumbbell Press (two 45 lb plates under the front of the bench)

65x11,10 (+1 rep)
65x8+2 (rest pause) (+5 lbs)

Hoist Dip Machine

160x11,10,10 (+1 rep)

Rope Pressdown

22.5x12,11,11 (+2 lbs)

Seated Side Delt Machine

70x12,12,11 (+2 reps)

Nutrition

Low Carb Day

Cals - 2,975
Carbs - 233g

• Fiber - 50g

Protein - 239g
Fat - 132g

• Sat. - 30g
• Poly. - 32g
• Mono. - 38g

 

[AntM1564]

December 15, 2017
Pull Hypertrophy

Really enjoyed today's session

Training

Lat Pulldowns

100,8,8,8,8,8,8,9 (+2.5 lbs)

Close Grip Seated Cable Row

120x8,8,9 (+5 lbs)

Close Grip Pulldown (neutral grip)

112.5x12c(+1 rep)
115x10,10 (+2.5 lbs)

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

85x11,11,10 (+2 reps)

Overhand TBar Row

60x12,11,11 (+3 reps)

Reverse Pec Deck

105x11,10,10,10 (+5 lbs)

Nutrition

High Carb

Cals - 3,450
Carbs - 383g

• Fiber - 50g

Protein - 239g
Fat - 121g

• Sat. - 28g
• Poly. - 14g
• Mono. - 38g

 

[AntM1564]

December 16, 2017
Lower Power

Killed it today. I hit a 10 pound PR on squats today. I didn't know if I was going to go for it or not, but I hit 295, which was my 1+ set for an easy 2.
I stopped there and then decided to do some joker sets. I was a little more aggressive in my jumps. Instead of going up 5%, I did 7.5%. If I did 5%,
I would have done 315, 335, and then 355. The way I did it today was 325 and then 355.

I asked a trainer to spot me. He was impressed he said after. I asked if I hit depth and and said absolutely, he wasn't expecting me to go that low and was surprised that I was able to get up from going that low.

Everything else increased drastically.

I am curious to see what my weight will be tomorrow. My belt was a little looser today, but I have been a lot stronger all week. Given how my belt was fitting today, I would be surprised be a weight gain, but still wouldn't be if I did gain weight since my lifts went up.

This was my first completion of my modified 8/6/3 and 5/3/1, I am going tp give some thoughts in my next post.

Training

Back Squat Week of 1 (5/3/1)

235x5
265x3
295x2
325x1
355x1 (new PR)
315x1
265x3
235x8

Paused Back Squats

210x4,4,4 (+5 lbs)

Hip Thrust

315x6,6,6 (+10 lbs)

Leg Press

540x7,7 (+2 reps)

Lying Leg Curl

120x8,7 (+2 reps)

Standing Calf Raise

270x8.8.7.7.7 (+10 pounds)

Seated Calf Raise

170x8,8,7,7,7 (+10 lbs)

Nutrition

Moderate Carb

Cals - 3,225
Carbs - 313g

• Fiber - 50g

Protein - 240g
Fat - 123g

• Sat. - 32g
• Poly. - 37g
• Mono. - 24g

 

[AntM1564]

I loved the programming. I made a lot of progress and I liked the extra volume on the 8/6 weeks. I am going to keep the programming the same, but make one little switch.

Instead of going 8/6/5/3/3/1, I am going to go 8/5/6/3/3/1. I think that will be a nice change of pace if I alternate the 8/6/3 and 5/3/1 weeks. I will have higher volume one week followed by lower volume. That may keep me more fresh. However, I will do the 3 week of the 8/6/3 week first. I am going to increase training maxes by 5 pounds on bench and military press while increasing by 10 pounds on squats and deadlifts.

Additionally, this week was going to be a scheduled stim break. Friday is my last day of work until January 3, so I think I am going to extend the stim break even though I feel 100 mg of caffeine.

 

[booneman77]

Man when I feel 100mg of card I’m feeling great ha. That just more than a cup of coffee so really that’s pretty low tolerance.

 

[AntM1564]

Man when I feel 100mg of card I’m feeling great ha. That just more than a cup of coffee so really that’s pretty low tolerance.

It took a lot of discipline to get that low for me. I was always one who considered themselves to have a naturally high tolerance. I was just relying on stims too much.

 

[AntM1564]

December 17, 2017
Push Power

Weight - 160.4

Weight is up .8 pounds this week. Still going to increase cals by 25 each day.

This is my first time repeating the routine. The first week I started, I separated the Bench and Military Press Days, so I did not do the 8 rep week on the same day.

The weights almost stayed the same for this cycle on bench, last two sets were the same weight, but the first set increased. The weight on military press increased by 5 pounds for each set. After the final set on bench, I was going to just pyramid down since I went to failure, but since I hit 12 reps, I decided to try one joker set of 185, I was able to get it for 8. On military press, I hit 8 on my last set, which was a plus set. I think I could have dug deep and gotten the 9th, but I didn't. Everything else went up in weight and/or reps.

Training

Bench Press 8 Rep week 8/6/3

140x8
160x8
170x12 (8+ set)
185x8 (joker set)
140x12

OHP

95x8
105x8
115x8 (8+ set)
95x9

Close Grip Floor Press

155x4,4,4 (+5 lbs)

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

60x6,6,6 (+2.5 lbs per side)

Seated Side Shoulder Raise Machine

85x7,6,6 (+2.5 lbs for 2 sets)

Weighted Dips

60x7,6,6 (+2.5 lbs .8 lb weight gain)

Nutrition

High Carb

Cals - 3,500
Carbs - 386g

• Fiber - 50g

Protein - 241g
Fat - 118g

• Sat. - 36g
• Poly. - 27g
• Mono. - 18g

 

[AntM1564]

December 18, 2017
Pull Power

Damn, these 8 rep deadlifts are tough two days post heavy squatting day. I may progress the weight more slowly or use lighter weights.

Last 8 Rep Week

270x8
315x8
335x8

Training

Deadlift Week of 8 8/6/3 Method

280x8
320x8
340x9 (8+ set)
280x10

Weighted Pullups

12.5x5,5,5,4,4 (n/a)

TBar Overhand Row

90x8,8,8 (+3 reps)

Wide Neutral Grip Seated Cable Row

107.5x7,7,6 (+2.5 lbs)

Close Grip Neutral Grip Pulldowns

145x8,7,6 (+2 reps)

Reverse Pec Deck

135x7,6(+1 rep)
130x6,6 (n/a)

Nutrition

Low Carb

Cals - 3,000
Carbs - 236g

• Fiber - 50g

Protein - 240g
Fat - 134g

• Sat. - 36g
• Poly. - 33g
• Mono. - 29g

 

[AntM1564]

December 19, 2017
Legs Hypertrophy

Training

Leg Press

510,6,6,6,6,6,6,6,7 (+10 lbs)

RDL

235x6,6,6 (+10 lbs.)

Leg Extensions

155x10,10,10 (+5 lbs)

Seated Hamstring Curl

115x12,11,10 (+1 rep)

Seated Calf

135x12,12,11,11,11 (+4 reps)

Standing Calf Raises

200x12,12,11,11,10 (+3 reps)

Nutrition

Moderate Carb

Cals - 3,250
Carbs - 316g

• Fiber - 50g

Protein - 241g
Fat - 121g

• Sat. - 27g
• Poly. - 33g
• Mono. - 25g

 

[AntM1564]

December 121, 2017
Push Hypertrophy

Training

Low Incline Dumbbell Press (15 degrees)/Slight Decline

Incline - 70x6,6,6,6,6 (+5 lbs)
Decline - 70,6,6,6

Seated Hammerstrength Shoulder Press

150x6,6,8 (+5 lbs)

Hammerstrength Incline Press

110x12,11,11

Hoist Dip Machine

160x12,11,11 (+3 reps)

Rope Pressdown

20.5x11,10,10 (pause at the bottom)

Seated Side Delt Machine

75x11,10,10 (+5 lbs)

Nutrition

Low Carb Day

Cals - 3,000
Carbs - 236g

• Fiber - 50g

Protein - 241g
Fat - 132g

• Sat. - 30g
• Poly. - 32g
• Mono. - 38g

 

[AntM1564]

December 22, 2017
Pull Hypertrophy

Really enjoyed today's session. Vacation finally!!!

Training

Lat Pulldowns

105x6,6,6,6,6,6,6,7 (+2.5 lbs)

Close Grip Seated Cable Row

120x6,6,8 (+5 lbs)

Close Grip Pulldown (neutral grip)

115x12,11 (+3 reps)
120x10 (+5 lbs)

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

85x12,11,11 (+2 reps)

Overhand TBar Row

65x11,10,10 (+5 lbs)

Reverse Pec Deck

105x11,10,10,10 (n/a)

Nutrition

High Carb

Cals - 3,500
Carbs - 386g

• Fiber - 50g

Protein - 241g
Fat - 118g

• Sat. - 35g
• Poly. - 10g
• Mono. - 25g

 

[AntM1564]

December 23, 2017
Lower Power

Long post incoming, talking about training and life stuff.

First, training. I went stim free and given my workout, I was surprised I did as much as I was able to. After my 8+ set, hitting 260 for 10 reps, I put 240 back on the bar and was going to go back down. I told myself I am feeling good today, even if I can't get 8 reps on the joker set, why not try. I put 275 on the bar and was shocked I hit 8. I went back down and good lord, that 20 and 210 felt heavier than the 275 set. I walked to bathroom as both squat exercises and I had a slow, high volume type walk.

Yesterday, I ran into my buddy's dad at the gym. I asked him where his son has been, he informed me he is at a new gym. My current gym moved locations, in the same town, about 18 months ago. There is a new gym where my old gym was. He was telling me a little bit about it, I went to check it out today. I thought it was going to be a Planet Fitness type gym, but it is not. They have DBs that go up to 130, several benches, a couple power cages, and crossfit rigs. I was looking at some of the equipment and it is a place I could utilize. I went at 10:30 for a tour and there were only 5 people in there. I may sign up there and keep my current gym. I have a 3 day pass, I may use one of the days tomorrow. My gym is open from 7-2,
but I am thinking a lot of people will train chest, and I have my heavy push day, since the gym is closed Monday. If it is packed, I will check out that new spot.

Also, yesterday, I had a few students give me some gifts for Christmas. In my three years, this was the first time that has happened. What really touched me was one of the cards I could tell the message the boy wrote in it was from the heart. That made me feel great all day.

Last 8 Rep Week 11/11/17

210x8
240x8
250x9

Went 5 pounds too heavy on first two sets

Training

Back Squat 8 Rep Week

210x8
240x8
260x10 (8+ set)
275x8 (joker set
240x8
210x8

Paused Back Squats

210x5,4,4 (+1 rep)

Hip Thrust

315x7,6,6 (+1 rep)

Leg Press

550x6,6 (+10 lbs)

Lying Leg Curl

125x8,7 (+5 lbs, same reps)

Standing Calf Raise

280x7.7.6.6.6 (+10 pounds)

Seated Calf Raise

180x6,7,6,6,6 (+10 lbs)

Nutrition

Moderate Carb

Cals - 3,250
Carbs - 316g

• Fiber - 50g

Protein - 241g
Fat - 120g

• Sat. - 35g
• Poly. - 33g
• Mono. - 19g

 

[AntM1564]

December 24, 2017
Push Power

Weight - 162.2

Weight is up 1.8 pounds this week. Still going to increase cals by 25 each day.

Heck of a training day today. I was able to get to a second joker set on bench, although I did not hit 8 reps. The first joker set went smoothly, so I figured I would give it a shot. I could have gotten another rep, but did not want to go to failure with military presses looming.

I did my Wednesday cardio (10 minutes) today as well since the gym will be closed tomorrow and I will push everything back a day. Figured today would be a good day since it is a high carb day.

If you have gotten this far, Merry Christmas!!

Last 6 Rep Week 11/12/17

Bench

145x6
170x6
180x8

Military Press

95x6
110x6
115x7
95x10

Training

Bench Press 6 Rep week 8/6/3

150x6
170x6
185x8 (6+ set)
195x6 (joker set)
205x4 (joker set)
170x6
150x10

OHP

100x6
115x6
120x7 (6+ set)
100x9

Close Grip Floor Press

155x5,5,5 (+3 reps)

Incline DB Press

65x7,7,7

Seated Side Shoulder Raise Machine

85x7,6,6 (n/a)

Weighted Dips

60x7,6,6 (n/a, but 1.8 pounds heavier bodyweight than last week)

Nutrition

High Carb

Cals - 3,525
Carbs - 386g

• Fiber - 50g

Protein - 243g
Fat - 118g

• Sat. - 37g
• Poly. - 24g
• Mono. - 18g

 

[AntM1564]

December 26, 2017
Pull Power

My back is already sore. I really wanted to hit 9 reps on the back down set on deadlifts, but my strap loosened and I felt like I would lose grip of the bar. Maybe it was for the better though since I was very close to failure.

Last 6 Rep Week

290x6
335x6
355x7

Training

Deadlift 6 Rep Week

300x6
340x6
365x7 (6+ set)
300x8

Weighted Pullups

12.5x5,5,5,4,4 (n/a, but 1.8 pounds gained body weight from last week)

TBar Overhand Row

95x6,6,6 (+5 lbs)

Wide Neutral Grip Seated Cable Row

107.5x8,8,7 (+3 reps)

Close Grip Neutral Grip Pulldowns

147.45x8,7,6 (+2.5 lbs, same reps)

Reverse Pec Deck

135x7,7(+1 rep)
135x6,6 (+5 lbs)

Nutrition

Low Carb

Cals - 3,025
Carbs - 236g

• Fiber - 50g

Protein - 243g
Fat - 133g

• Sat. - 32g
• Poly. - 34g
• Mono. - 32g

 

[AntM1564]

December 27, 2017
Legs Hypertrophy

Nothing exciting.

Training

Leg Press

410x12,12,12,12,13 (+20 lbs)

RDL

195x12,12,13 (+10 lbs.)

Leg Extensions

155x12,10,10 (+2 reps)

Seated Hamstring Curl

120x10,10,10 (+5 lbs)

Seated Calf

140x12,11,10,10,10 (+5 lbs)

Standing Calf Raises

210x12,11,10,10,10 (+10 lbs)

Nutrition

Moderate Carb

Cals - 3,275
Carbs - 316g

• Fiber - 50g

Protein - 243g
Fat - 127g

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

 

[AntM1564]

December 28, 2017
Push Hypertrophy

Next week, I am not going to increase the weight on the first movement, but instead move the incline up one notch.

Training

Low Incline Dumbbell Press (15 degrees)/Slight Decline (2 45 plates under bench)

Incline - 60x12,12,12 (+5 lbs)
Decline - 60x12,12

Seated Hammerstrength Shoulder Press

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

Hammerstrength Incline Press

120x12,11,10 (+10 lbs)

Hoist Dip Machine

180x10,10,10 (+10 lbs)

Rope Pressdown

20.5x12,11,11 (pause at the bottom)

Seated Side Delt Machine

75x12,11,10 (+2 reps)

Nutrition

Low Carb Day

Cals - 3,025
Carbs - 236g

• Fiber - 50g

Protein - 243g
Fat - 136g

• Sat. - 40g
• Poly. - 41g
• Mono. - 19g

 

[AntM1564]

December 29, 2017
Pull Hypertrophy

Really solid pump in my back today. My hamstrings are still sore, probably due to moving my leg day back one day. I'm curious to see how this will affect me tomorrow.

My gym has terrible hours for New Years Day. I may end up going to another gym.

Training

Lat Pulldowns

92.5x12,12,12,12,13 (+2.5 lbs)

Close Grip Seated Cable Row

112.5x12,12,12 (+2.5 lbs)

Close Grip Pulldown (neutral grip)

120x10,10,10 (+5 lbs)

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

90x10,10,10 (+5 lbs)

Overhand TBar Row

65x11,11,10 (+1 rep)

Reverse Pec Deck

105x11,11,10,10 (+1 rep)

Nutrition

High Carb

Cals - 3,525
Carbs - 386g

• Fiber - 50g

Protein - 243g
Fat - 123g

• Sat. - 32g
• Poly. - 26g
• Mono. - 12g

 

[AntM1564]

December 30, 2017
Lower Power

My legs were definitely feeling it today. They were not fully recovered, I could tell coming out of the hole was a little slower than normal. I was still able to go to a joker set, so I will take it. Going to 10 reps on the back down set took me to failure so the rest of the workout was difficult.

Last 6 Rep Week 11/18/17

220x6
250x6
265x7
250x3
220x7

Training

Back Squat 6 Rep Week

225x6
260x6
275x7 (6+ set)
290x6 (joker set)
225x10

Paused Back Squats

210x5,5,5 (+2 reps)

Hip Thrust

315x7,7,6 (+1 rep)

Leg Press

550x7,6 (+1 rep)

Lying Leg Curl

130x6,6 (+5 lbs)

Standing Calf Raise

280x8.7.7.7.6 (+3 reps)

Seated Calf Raise

180x8,7,6,6,6 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,275
Carbs - 316g

• Fiber - 50g

Protein - 243g
Fat - 128g

• Sat. - 40g
• Poly. - 27g
• Mono. - 24g

 

[AntM1564]

December 31, 2017
Push Power

Weight - 166

Weight is up 3.8 pounds.

Today's session was great. I killed bench and military press. Instead of doing a 5% increase on the joker sets, I did a 10% increase.

I might end up going to a different gym tomorrow. My gym had normal hours today, 7-6, and the hours tomorrow are 7-1. I have no reason why they would close so early on New Years Day and open early as well. I would have thought they would close early today. I can get there and get my workout in before 1, depending on when I wake up. Tomorrow is my last day of vacation though, so I do not want to set my alarm.

Last 3 Rep Week 11/26/17

Bench

160x8
180x6
190x4
200x3
210x1 (spotter jumped in too early for me to count the second)
160x9

Military Press

105x8
115x6
125x3
130x3
135x2
105x9

Training

Bench Press 3 Rep week 8/6/3

160x8
185x6
195x5 (3+ set)
215x3 (joker set 10% increase)
185x6
160x10

Military Press

105x8
120x6
130x3 (3+ set)
145x3 (joker set 10% increase)
105x10

Close Grip Floor Press

155x6,6,5 (+2 reps)

Incline DB Press

65x8,7,7 (+1 rep and higher incline)

Seated Side Shoulder Raise Machine

85x8,7,7 (+ 3 reps)

Weighted Dips

60x7,6,6 (n/a, but 3.8 pounds heavier bodyweight than last week)

Nutrition

High Carb

Cals - 3,525
Carbs - 386g

• Fiber - 50g

Protein - 250g
Fat - 119g

• Sat. - 41g
• Poly. - 10g
• Mono. - 31g

 

[AntM1564]

January 1, 2018
Pull Power

Woke up early enough to get a small meal in and get to my gym. I am a little upset with the session today. I was able to hit 3 reps on the joker set of deadlifts, which I failed at last time, but my strap was coming loose. I felt like I could have gotten a 4th rep, but I was pretty much relying on my grip which almost gave out on the 3rd rep. If I got a 4th rep, it wouldn't have been pretty, it would have taken me pretty close to failure, so maybe it is a good thing my strap was coming loose. My hamstrings were feeling it after, so in hindsight, maybe it was a positive.

Also, I did not do any back down sets this time. On the last 3 rep week of 8/6/3, I did my first set for an AMRAP at the end. I put 320 back on the bar today, I did 2 reps, and stopped. My lower back and hamstrings just felt weak and I didn't want my form to break down. Not feeling up to it could have been for a few reasons.

1. I had to go earlier in the day, so I only had a little food in me versus two meals.
2 The last time I did the 3 rep week of 8/6/3, I did it after the 5 set week in 5/3/1. This is my second time through the program, here is what I did last time: 8/6/5/3/3/1. This time through, I am trying 8/6/3/5/3/1. The volume is a little more on the 3 set week of 8/6/3 versus the 5 set week of 5/3/1, so maybe my legs weren't as recovered as the previous time since the 5 rep week of leg day was prior to the 3 rep week.
3. No caffeine today.
4. I screwed around with the warm up set weights

Last 3 Rep Week (8/6/3) 11/28/17

315x8
355x6
375x4
405x2
315x8

Training

Deadlift 3 Rep Week 8/6/3

320x8
365x6
385x4
405x3

Weighted Pullups

12.5x6,5,5,4,4 (+1 rep, 3.8 pounds gained body weight from last week)

TBar Overhand Row

95x7,7,7 (+3 reps)

Wide Neutral Grip Seated Cable Row

110x7,7,7 (+2.5 lbs)

Close Grip Neutral Grip Pulldowns

150x7,6,6 (+2.5 lbs)

Reverse Pec Deck

135x7,7,7,6 (+1 rep)

Nutrition

Low Carb

Cals - 3,025
Carbs - 236g

• Fiber - 50g

Protein - 250g
Fat - 134g

• Sat. - 30g
• Poly. - 37g
• Mono. - 31g

 

[u_e_s_i]

November 30, 2017
Push Hypertrophy

I can't believe tomorrow is the last month of the year!

Today did not go as well as last week's hypertrophy push day. I hit most of my numbers, but my endurance was not there. Last week, I trained on Wednesday, so a day after my moderate carb day. Today I trained after a no starch carb day. Maybe that affected my endurance, but I doubt training after such a day, when two days prior was a moderate carb day had a negative impact. What I think did me in was the 12 reps on the first two exercises and needing to do a rest pause on the first two exercises to hit my 12 reps. As opposed to last week, the first two movements were only 6 reps each. Any thoughts and opinions on that would be appreciated.

I am going to monitor this. I am going to see if it is just going for the higher reps or if it is the low carb day. If it is the low carb day, I may switch this training day to Wednesday and move my hypertrophy push day to Wednesday. If I do that, I will actually have an extra rest day between my hypertrophy push day and heavy push day. Maybe that is why Sunday went so well, I had that extra day of rest. I will monitor my workouts on Sunday more carefully as well.

Training

Low Incline Dumbbell Press (15 degrees)

55x12,12,12,10+3 (rest pause) (+5 lbs)

Seated Hammerstrength Shoulder Press

110x12,12,12,10+3 (rest pause)

Slight Decline Dumbbell Press (two 45 lb plates under the front of the bench)

65x10 (+5 lbs)
60x10,10 (n/a)

Hoist Dip Machine

140x12,12,11 (+3 reps)

Straight Bar Pressdown

44x11,10,10 (+1 rep)

Seated Side Delt Machine

70x11,10,10 (n/a)

Nutrition

Low Carb Day

Cals - 2,950
Carbs - 233g

• Fiber - 50g

Protein - 232g
Fat - 133g

• Sat. - 30g
• Poly. - 33g
• Mono. - 38g

With regards to doing 12 reps in the first two sets as opposed to 6, I've found that often if I put in more effort on the earlier sets the later sets will be less impressive. Especially if I need to push myself to get the earlier sets out. I'd take needing to stop-pause as indicative of this. The only times when this doesn't seem to apply are on REALLY good days when I can hit higher reps AND higher weights

 

[u_e_s_i]

@OP A few things

1. Great log, I appreciate the attention to detail!

2. I notice you often stop short of failure. I read an article promoting the benefits of not always going to failure so as to limit muscular damage and shorten recovery times. Is this why you do it? Atm I'm hitting most things once a week but am considering switching back to twice a week and this would be a factor to consider

3. I'm 21 and of a similar build. 5'8, ~160lbs Currently at 12-14% bf Stronger chest than you, weaker everything else .
Various macro calculators tell me my maintenance is 2000-2200kcal and am eating 1500-1700 most days atm with some 2000kcal days (recomp, looking to get back to 8% bf by April then to start a lean bulk, ~10-lbs leaner than now) and I'm surprised to see your daily calories at 3000-3500. Given our similar builds, with you a bit more muscular as a whole, I'm surprised there's such a big difference between the calories we consume.
Your routine, etc seem considered and tbh I'm considering modelling my lean bulk on yours. Should I be consuming 3000-3500kcals whilst lean bulking? Also, what would you consume whilst cutting or recomping, perhaps that'd explain the difference in calories?
Could you give any advice?
Would also really appreciate it if you could send me your, and booneman's training templates. Would love a read

 

[AntM1564]

January 2, 2018
Legs Hypertrophy

I decided I am going to increase calories by 25 each day. Since I wasn't going to initially, I did not on Sunday or Monday, so I am adding 50 calories today to make up for that.

Training

Leg Press

450x10,10,10,10,10,11 (+20 lbs)

RDL

215x10,10,10 (+10 lbs.)

Leg Extensions

160x10,10,10 (+5 lbs)

Seated Hamstring Curl

140x10,10,10

Seated Calf

140x12,12,11,11,11 (+4 reps)

Standing Calf Raises

210x12,12,11,11,11 (+4 reps)

Nutrition

Moderate Carb

Cals - 3,350
Carbs - 321g

• Fiber - 51g

Protein - 250g
Fat - 127g

• Sat. - 41g
• Poly. - 27g
• Mono. - 29g

 

[AntM1564]

@OP A few things

1. Great log, I appreciate the attention to detail!

2. I notice you often stop short of failure. I read an article promoting the benefits of not always going to failure so as to limit muscular damage and shorten recovery times. Is this why you do it? Atm I'm hitting most things once a week but am considering switching back to twice a week and this would be a factor to consider

3. I'm 21 and of a similar build. 5'8, ~160lbs Currently at 12-14% bf Stronger chest than you, weaker everything else .
Various macro calculators tell me my maintenance is 2000-2200kcal and am eating 1500-1700 most days atm with some 2000kcal days (recomp, looking to get back to 8% bf by April then to start a lean bulk, ~10-lbs leaner than now) and I'm surprised to see your daily calories at 3000-3500. Given our similar builds, with you a bit more muscular as a whole, I'm surprised there's such a big difference between the calories we consume.
Your routine, etc seem considered and tbh I'm considering modelling my lean bulk on yours. Should I be consuming 3000-3500kcals whilst lean bulking? Also, what would you consume whilst cutting or recomping, perhaps that'd explain the difference in calories?
Could you give any advice?
Would also really appreciate it if you could send me your, and booneman's training templates. Would love a read

I got you tomorrow. I will mention you when I reply.

 

[AntM1564]

January 4, 2018
Push Hypertrophy

Man, I was almost SOL on my workout today. We were expecting snow all week. It was estimated at 1-3 or 2-4 inches. After I got home from work and my off day cardio yesterday, the estimates jumped up to 6-12 inches. School, I am a high school teacher, was cancelled, but I was still going to get up early to get to the gym. I decided to get a small meal in me since yesterday was a zero carb day. I got to the gym just in time and was able to get my workout in without being rushed. When I left my house, there was no post that they were closing early. Towards the end, the had to close. I couldn't get my foam rolling in, but I have one here at the house.

This week is hectic in terms of work. We had Monday and Tuesday off, yesterday was the first day back at school. Then we have the snow day today. Currently, we have about 8 inches and it is supposed to snow for another couple of hours. Not only that, but tomorrow is supposed to be no warmer than 10 degrees at the peak. I am foreseeing a delay, maybe even another closure Worst thing is finals are on the 16th so we need every day we can get in classes.

Training

Incline Dumbbell Press/Hammerstrength Flat Chest Press

Incline - 65x10,10,10 (+5 lbs)
Hammerstrength - 110x10,10,10

Seated Barbell Shoulder Press

75x10,10,10

Hammerstrength Incline Press

130x10,10,10 (+10 lbs)

Hoist Dip Machine

180x11,11,10 (+2 reps)

Rope Pressdown

22.5x12,11,10 (pause at the bottom) (+2 lbs)

Seated Side Delt Machine

75x13,12,10 (+2 reps)

Nutrition

Low Carb Day

Cals - 3,050
Carbs - 240g

• Fiber - 50g

Protein - 249g
Fat - 140g

• Sat. - 32g
• Poly. - 48g
• Mono. - 20g

 

[AntM1564]

January 5, 2018
Pull Hypertrophy

Schools closed again.

Training

Lat Pulldowns

100,10,10,10,10,10,10 (+5 lbs)

Close Grip Seated Cable Row

112.5x10,10,11 (+2.5 lbs)

Close Grip Pulldown (neutral grip)

120x11,11,10 (+2 reps)

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

90x12,11,10 (+3 reps)

Overhand TBar Row

65x12,11,11 (+2 reps)

Reverse Pec Deck

105x12,11,11,10 (+2 reps)

Nutrition

High Carb

Cals - 3,550
Carbs - 390g

• Fiber - 50g

Protein - 250g
Fat - 123g

• Sat. - 33g
• Poly. - 11g
• Mono. - 28g

 

[AntM1564]

u_e_s_i

1. Great log, I appreciate the attention to detail![/QUOTE]

Thank you.

2. I notice you often stop short of failure. I read an article promoting the benefits of not always going to failure so as to limit muscular damage and shorten recovery times. Is this why you do it? Atm I'm hitting most things once a week but am considering switching back to twice a week and this would be a factor to consider

One, there is no reason to go to complete failure. It will wreck havoc on your CNS if you always do it. Second, I have other movements in my workout. Maybe my last exercise I will do some drop sets or rest pause sets, but that's it. Third, this is frequency, no need to go to failure if I am hitting the same body part in the next 3 or 4 days.

3. I'm 21 and of a similar build. 5'8, ~160lbs Currently at 12-14% bf Stronger chest than you, weaker everything else .
Various macro calculators tell me my maintenance is 2000-2200kcal and am eating 1500-1700 most days atm with some 2000kcal days (recomp, looking to get back to 8% bf by April then to start a lean bulk, ~10-lbs leaner than now) and I'm surprised to see your daily calories at 3000-3500. Given our similar builds, with you a bit more muscular as a whole, I'm surprised there's such a big difference between the calories we consume.
Your routine, etc seem considered and tbh I'm considering modelling my lean bulk on yours. Should I be consuming 3000-3500kcals whilst lean bulking? Also, what would you consume whilst cutting or recomping, perhaps that'd explain the difference in calories?

Amount of calories are highly individualized. You can use a calculator, but that is just an educated estimation. The only real way to figure out maintenance is to eat at a certain amount of calories for a week or two and see if weight goes up, down, or stays the same. If you consume 2,500 cals, as an example, and the scale does not move, that is your maintenance. If you're lean bulking, add a few hundred per day to that. 200-300. If you want to cut, the amount you take away depends on how aggressive you want to cut or just add extra cardio to reduce calories and still consume the same amount.

Would also really appreciate it if you could send me your, and booneman's training templates. Would love a read

I can send you boone's. I still follow it, but for the heavy days, I do a 8/6/3 and 5/3/1 method for the first exercise. Email me at [email protected]

 

[AntM1564]

January 5, 2018
Lower Power

Awesome training session today. I had my powerlifting buddy watch me on my pause squats. He mentioned something that made a lot of sense.
I should not go below parallel on pause squats. Reason being tension is lost at the bottom and nothing is really activated. He had me modify my form and the way he had me do it was tough. I was able to go heavier, but I felt it so much more in my legs. Please see my next post to help with an internal battle I am having with myself regarding stimulant use.

Last 3 Rep Week 12/2/17

235x8
265x6
280x3
295x3
315x2
235x9

Training

Back Squat 3 Rep Week 8/6/3

240x8
275x6
290x4 (3+ set)
320x6 (joker set)
240x10

Paused Back Squats

215x5,4,4 (+5 lbs)

Hip Thrust

315x8,7,6 (+1 rep)

Leg Press

550x7,7 (+1 rep)

Lying Leg Curl

130x7,6 (+1 rep)

Standing Calf Raise

290x7.7.6.6.6 (+5 lbs)

Seated Calf Raise

180x8,8,7,7,7 (+4 reps)

Nutrition

Moderate Carb

Cals - 3,300
Carbs - 320g

• Fiber - 50g

Protein - 250g
Fat - 125g

• Sat. - 35g
• Poly. - 29g
• Mono. - 24g

 

[AntM1564]

Looking for some help, advice, or opinions here.

I train 6 days per week. Of those 6 days, I use some type of stimmed pre workout 2-3 days per week. Every 7th week, I take a stim break. I do not need stimulants on the 203 days I use them. When I say need them, I mean in terms of energy and focus. However, those are my heavy days and I notice the effect they have on my strength, perhaps a little placebo as well.

My question is, and I realize this is individualized, do you think a one wee stim break is fine with the way I use stimulants? I do not have anything stimulant in my everyday life. No soda or coffee, and the tea I drink is decaf. When I do use stimmed pre workouts, I do not use the strongest thing ever made. Depending on the training rep range, I will use as little as 100 mg and go no higher than 400. Thoughts?