AntM's Lean Bulk and Everything Else This Summer Log

[booneman77]

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?

For the way you use them off and on through the week as well as up and down doses like you do, I really don’t see that you should need more than a very short break just to “resensitize” things a bit. Would a longer break help more? Maybe a little, but I don’t think you use enough to even worry about. Figure half of America drinks like 6 cups of coffee every single morning for years on end. You’re way less than thay

 

[u_e_s_i]

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?

Tbh I think you're mostly fine. In your next stim cycle maybe make weeks 7 & 8 stim-free and the two week break should have leave your tolerance back at baseline. If you wish you could include week 9
Personally I use PES Shift as a 'non-stim' pre and it definitely boosts my performance. Give it a read, it has some interesting benefits

I took a stim break myself earlier this year, May and June. Before that though I was on ~300-400mg caffeine, Shift, modafinil and dexadrine 6, maybe 7 days a week. Additionally some days I was also on other stims

 

[AntM1564]

For the way you use them off and on through the week as well as up and down doses like you do, I really don’t see that you should need more than a very short break just to “resensitize” things a bit. Would a longer break help more? Maybe a little, but I don’t think you use enough to even worry about. Figure half of America drinks like 6 cups of coffee every single morning for years on end. You’re way less than thay

That's what I figured. Yesterday was the first day I used stimulants in two and a half weeks, unless you want to count theacrine as a stimulant. 100-150 mg. I am going to take this week off completely. Sunday's, although a heavy day, are not days where I feel I need anything, probably because I can get to the gym first thing in the morning.

 

[AntM1564]

January 7, 2018
Push Power

Weight - 166.8

Weight is up .8 pounds. Going to keep calories the same.

Good training session today. Last time I did 5/3/1, I did the fresher option, which the first set, on the 5 rep week is 65%. I did the heavier option today, and the starting weight is 75%. I thought it might negatively impact my plus set, but it didn't. I stopped at 5 reps on the joker set. My form was off. I was kinda of just holding onto the bar versus squeezing it. I stopped at 10 reps on the back down set.

I was happy on military press. I did not use my belt on the plus set or the joker set. I also decided to do incline bench versus incline dumbbell.

I am also doing two new things, these both started yesterday. First, digestive enzymes with every meal since calories are getting high. Second, candy intra workout for carbs on heavy days.

Last 5 Rep Week 11/19/17

Bench

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

Military Press

95x5
105x5
115x6
120x5
90x10

Training

Bench Press 5 Rep week 5/3/1

160x5
170x5
185x7 (5+ set)
205x5 (joker set 10% increase)
170x5
160x10

Military Press

105x5
115x5
120x6 (5+ set)
130x5 (joker set 5% increase)
115x5
105x10

Close Grip Floor Press

160x4,4,4 (+5 lbs)

Incline BB Press

135x7,7,7

Seated Side Shoulder Raise Machine

90x7,6,6 (+5 lbs)

Weighted Dips

60x7,7,6 (+1 rep, +.8 lb weight gain)

Nutrition

High Carb

Cals - 3,550
Carbs - 390g

• Fiber - 50g

Protein - 251g
Fat - 120g

• Sat. - 41g
• Poly. - 11g
• Mono. - 33g

 

[AntM1564]

January 8, 2018
Pull Power

Good, but tough session today. You will notice a few different things. One. I did one less set on pullups. I was only going to do three, but felt good so I did another. Two, I did overhand seated cable rows versus the hammerstrength t bar machine. It felt better I will stick with that. Three, I only did one back down set on deadlifts compared to two on the last week of 5. Reason being I went with the heavier method versus the fresher method.

Hunger is way up today.

Last 5 Rep Week (5/3/1) 11/20/17

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

Training

Deadlift 5 Rep Week 5/3/1

320x5
340x5
365x6 (5+ set)
385x5 (joker set 5%)
320x7

Weighted Pullups

15x4,4,4,4 (+5 lbs)

Wide Neutral Grip Seated Cable Row

112.5x7,7,6 (+2.5 lbs)

Close Grip Neutral Grip Pulldowns

150x8,7,6 (+2 reps)

Seated Cable Overhand Row

100x7,7,7

Reverse Pec Deck

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

Nutrition

Low Carb

Cals - 3,050
Carbs - 240g

• Fiber - 50g

Protein - 251g
Fat - 139g

• Sat. - 29g
• Poly. - 54g
• Mono. - 24g

 

[AntM1564]

January 9, 2018
Legs Hypertrophy

Nothing exciting. Leg press felt surprisingly heavy today./I]

Training

Leg Press

500x8,8,8,8,8,8,8 (+20 lbs)

RDL

230x8,8,9 (+5 lbs.)

Leg Extensions

160x12,10,10 (+2 reps)

Seated Hamstring Curl

160x11,10,10 (+20 lbs)

Seated Calf

145x12,11,11,10,10 (+5 lbs)

Standing Calf Raises

220x12,11,10,10,10 (+10 lbs)

Nutrition

Moderate Carb

Cals - 3,300
Carbs - 320g

• Fiber - 50g

Protein - 251g
Fat - 125g

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

 

[AntM1564]

January 11, 2018
Push Hypertrophy

Incline dumbbell presses were difficult today. I was getting down on myself, but not only did I increase weight, but I increased the incline as well.
At the end of my session, I did another 4 sets, but I set the incline lower. The past couple of weeks I have increased it, but I am going to go back to the 15 degree angle. I feel it a lot more in my chest.

Training

Incline Dumbbell Press/Hammerstrength Flat Chest Press

Incline - 70x8,8,8,8 (+5 lbs)
Hammerstrength - 120x8,8,8

Seated Barbell Shoulder Press

85x8,8,10

Hammerstrength Incline Press

130x11,10,10 (+1 rep)

Hoist Dip Machine

180x12,11,11 (+2 reps)

Rope Pressdown

24x11,10,10 (pause at the bottom) (+1.5 lbs)

Seated Side Delt Machine

75x15 (+2 reps)
80x10,10 (+5 lbs)

Nutrition

Low Carb Day

Cals - 3,050
Carbs - 240g

• Fiber - 50g

Protein - 251g
Fat - 139g

• Sat. - 32g
• Poly. - 24g
• Mono. - 42g

 

[AntM1564]

January 12, 2018
Pull Hypertrophy

Training

Lat Pulldowns

102.5,8,8,8 (+2.5 lbs)
105x8,8,810,10,10 (+5 lbs)

Close Grip Seated Cable Row

125x8,8,9 (+5 lbs)

Close Grip Pulldown (neutral grip)

120x12(+1 rep)
122.5x10,10 (+2.5 lbs)

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

95x10,10,10 (+5 lbs)

Overhand TBar Row

70x10,10,10 (+5 lbs)

Reverse Pec Deck

105x12,11,11,11 (+1 rep)

Nutrition

High Carb

Cals - 3,550
Carbs - 390g

• Fiber - 50g

Protein - 252g
Fat - 122g

• Sat. - 32g
• Poly. - 11g
• Mono. - 28g

 

[AntM1564]

January 12, 2018
Lower Power

Today didn't feel great, at least the squats, for some reason. A few things come to mind.

1. I had tow wait 20-30 minutes for a rack. I actually had one about 5 minutes after my warm up, I was waiting, asked the girls using it if they were done, they told me someone else is using it then they called their friend on their cell phone telling them they were done. I was pissed since I was waiting. I think I was kind cooled downed from my stretching pre workout.

2. I think my negatives were way too slow. I felt like I was not strong out of the hole. I was sitting too far back, I think. Almost like I was performing the pause squats like my buddy shows me last week.

Regardless, I hit my numbers. Since I did not have it today, I did zero drop sets or rest pause sets. Even on calves, I did not do a single drop. I do several drop sets and rest pause sets each workout. I do not type them on here. I need to really keep in mind that this is not necessary since I use a frequency approach.

I have two weeks left in this second cycle of this 8/6/3 5/3/1 PPL and had some different thoughts. I will put them in a following post and would welcome some opinions.

Last 5 Rep Week 11/25/17

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

Training

Back Squat 5 Rep Week

240x5
260x5
275x6 (5+ set)
305x5 (joker set 10%)
240x6

Paused Back Squats

215x5,5,5 (+2 reps)

Hip Thrust

320x7,6,6 (+5 lbs)

Leg Press

550x7,7 (n/a)

Lying Leg Curl

130x8,7 (+2 reps)

Standing Calf Raise

290x8.7.7.7.7 (+4 reps)

Seated Calf Raise

185x7,7,7,6,6 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,300
Carbs - 320g

• Fiber - 50g

Protein - 251g
Fat - 123g

• Sat. - 36g
• Poly. - 27g
• Mono. - 23g

 

[AntM1564]

Alright, in 3 weeks I will begin the third cycle of this. I love the 8 and 6 rep weights. They are challenging with the weight used. Here are some thoughts and I would like some input please. I am thinking of dropping the 8/6/3 and doing a 5/3/1 followed by 5/3/1 again instead of 8/6/3 followed by 5/3/1/. People use 8/6/3 to get more volume in while using the 5/3/1 protocol, but since I am doing this as a modified PPl routine and have hypertrophy days built in, do you think it is worth doing 8/6/3?

The one thing I do not like about the 8/6/3 is the deadlifts at higher reps. They come two days after my heavy leg day and the day before my hypertrophy leg day. On the higher rep deadlifts, I feel my legs way too much. Here were the two options I was thinking about.

1. Keep everything the same, 8/6/3 followed by 5/3/1, but for deadlifts, do a 5/3/1 followed by 5/3/1 again. The difference in the 5/3/1 cycles would be the first would be the fresher option, where the first two working sets are lighter and then the second time around, use the heavier 5/3/1 option where the first two working sets are heavier than normal.

2. Do 5/3/1 followed by 5/3/1 again, but like above, the first 5/3/1 is the lighter version then repeat 5/3/1 with the heavier protocol.

Thoughts?

 

[AntM1564]

Alright, in 3 weeks I will begin the third cycle of this. I love the 8 and 6 rep weights. They are challenging with the weight used. Here are some thoughts and I would like some input please. I am thinking of dropping the 8/6/3 and doing a 5/3/1 followed by 5/3/1 again instead of 8/6/3 followed by 5/3/1/. People use 8/6/3 to get more volume in while using the 5/3/1 protocol, but since I am doing this as a modified PPl routine and have hypertrophy days built in, do you think it is worth doing 8/6/3?

The one thing I do not like about the 8/6/3 is the deadlifts at higher reps. They come two days after my heavy leg day and the day before my hypertrophy leg day. On the higher rep deadlifts, I feel my legs way too much. Here were the two options I was thinking about.

1. Keep everything the same, 8/6/3 followed by 5/3/1, but for deadlifts, do a 5/3/1 followed by 5/3/1 again. The difference in the 5/3/1 cycles would be the first would be the fresher option, where the first two working sets are lighter and then the second time around, use the heavier 5/3/1 option where the first two working sets are heavier than normal.

2. Do 5/3/1 followed by 5/3/1 again, but like above, the first 5/3/1 is the lighter version then repeat 5/3/1 with the heavier protocol.

Thoughts?

Bump

 

[AntM1564]

January 14, 2018
Push Power

Weight - 166.8

Weight is the same. Going to do something different with the diet and see how it goes. Upping cals by 100 each day this week and adding 25 grams of carbs.

After today, I know yesterday was a fluke. Training went really well. I was surprised with how well everything went. My form on bench felt spot on. I felt like I kept my wrists nice and tight and in line the whole time. I also felt like I had leg drive which usually lacks.

Last 3 Rep Week 12/3/17

Bench

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

Military Press

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

Training

Bench Press 3 Rep week 5/3/1

170x3
185x3
195x5 (3+ set)
215x4 (joker set 10% increase)
185x3
170x10 or 11

Military Press

115x3
120x3
130x4 (3+ set)
145x3 (joker set 10% increase)
120x3
115x8

Close Grip Floor Press

160x5,5,5 (+3 reps)

Incline BB Press

140x8,7,7 (+5 lbs and +1 rep)

Seated DB Side Laterals

20x7,7,6

Weighted Dips

60x8,7,7 (+2 reps)

Nutrition

High Carb

Cals - 3,650
Carbs - 415g

• Fiber - 50g

Protein - 301g
Fat - 93g

• Sat. - 41g
• Poly. - 3g
• Mono. - 5g

 

[AntM1564]

January 15, 2018
Pull Power

I was not feeling it today. I was extremely lethargic heading into the gym. I didn't even feel like going. I think my medication made my tacrolimus levels too high. I had some symptoms of a high level. I am going to call my doctor in the morning to see if I can get some blood work done to check it out. I still made it to the gym and hit a 10% joker set on deadlifts. Everything improved as well. I still had an issue with my straps on deadlifts, again. My hands were sweaty and I was losing grip. I think I may buy a pair of good old straps just for deadlifts.

Last 3 Rep Week (5/3/1) 12/4/17

290x3
335x3
375x4
405x3
425x1
335x3
290x12

Training

Deadlift 3 Rep Week 5/3/1

340x3
365x3
385x4 (3+ set)
425x3 (joker set 10%)
365x3
340x5

Weighted Pullups

15x5,5,5,4 (+3 reps)

Wide Neutral Grip Seated Cable Row

112.5x8,8,7 (+3 reps)

Close Grip Neutral Grip Pulldowns

152.5x6,6,6 (+2.5 lbs)

Seated Cable Overhand Row

102.5x7,7,7 (+2.5 lbs)

Reverse Pec Deck

135x8,7,7,7 (+1 rep)

Nutrition

Low Carb

Cals - 3,150
Carbs - 265g

• Fiber - 50g

Protein - 301g
Fat - 109g

• Sat. - 29g
• Poly. - 17g
• Mono. - 36g

 

[booneman77]

Bump

For this it really depends what you feel and want. If you’re more interested in best performance and max strength gain, I’d say keep the reps lower and grind them out even if they’re tougher/you’re more tired. If you’re looking for just the overall benefit from them (more than just power) I’d say stick to the easier version for you and hit more fresh reps and use the volume to do the work.

 

[AntM1564]

January 16, 2018
Legs Hypertrophy

Training

Leg Press

530x6,6,6,6,6,6,6,7 (+10 lbs)

RDL

240x6,6,6 (+5 lbs.)

Leg Extensions

160x12,11,10 (+1 rep)

Seated Hamstring Curl

160x12,11,10 (+2 reps)

Seated Calf

145x12,12,11,11,11 (+3 reps)

Standing Calf Raises

220x12,12,11,11,11 (+5 reps)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 345g

• Fiber - 50g

Protein - 300g
Fat - 99g

• Sat. - 26g
• Poly. - 24g
• Mono. - 22g

 

[AntM1564]

For this it really depends what you feel and want. If you’re more interested in best performance and max strength gain, I’d say keep the reps lower and grind them out even if they’re tougher/you’re more tired. If you’re looking for just the overall benefit from them (more than just power) I’d say stick to the easier version for you and hit more fresh reps and use the volume to do the work.

That really wasn't my question. Would you substitute the 8/6/3 weeks for another 5/3/1? 8/6/3 is gennerally used for more volume, but since I have hypertrophy days, do you think those "higher" rep heavy days are needed?

 

[booneman77]

That really wasn't my question. Would you substitute the 8/6/3 weeks for another 5/3/1? 8/6/3 is gennerally used for more volume, but since I have hypertrophy days, do you think those "higher" rep heavy days are needed?

It seemed like your biggest concern was that your legs were tired from the heavy leg day prior when you were going to do the higher rep deads, which I think really isn't an issue unless you're trying to push max weight. Misinterpretation on my part it seems.

But based on what you're asking here, I don't think it makes all that much difference... if you add it up, its prob less than 20 extra reps in a week and the total weight moved prob isn't all that different either since the weight used will be lower as well. If you don't like the higher reps, I'd say stick to the 5/3/1 setup, or maybe even a happy medium with something like 6/4/2 or 5/4/3... any of them will have a similar effect as far as overall weight moved is concerned.

 

[AntM1564]

January 18, 2018
Push Hypertrophy

I did the low incline dumbbell press like I said I would, but was not feeling it. The new dumbbells my gym has are huge. I feel like to get a full range of motion, I have to go super wide at the bottom otherwise the dumbbells will just hit my chest. I decided to do incline barbell presses instead, after.

Going forward, I am going to do incline barbell on the hypertrophy days and the heavy days. However, I am going to do them inside a power rack on the heavy days so I can put an adjustable bench in there and go with a low incline to hit a different angle.

Training

Incline Dumbbell Press/Hammerstrength Flat Chest Press

Incline Barbell - 150x6,6,6,6
Hammerstrength - 130x6,6,6,8

Seated Barbell Shoulder Press

100x6,6,8

Hammerstrength Incline Press

130x12,11,11 (+3 reps)

Hoist Dip Machine

190x11,11,10 (+10 lbs)

Rope Pressdown

24x12,11,11 (pause at the bottom) (+3 reps)

Seated Side Delt Machine

80x11,10,10 (+1 rep)

Nutrition

Low Carb Day

Cals - 3,150
Carbs - 265g

• Fiber - 50g

Protein - 310g
Fat - 111g

• Sat. - 29g
• Poly. - 16g
• Mono. - 27g

 

[AntM1564]

January 19, 2018
Pull Hypertrophy

Had a few servings of animal crackers post workout, damn they were good.

Training

Lat Pulldowns

110x6,6,6,6,6,6,6,7 (+5 lbs)

Close Grip Seated Cable Row

130x6,6,7 (+5 lbs)

Close Grip Pulldown (neutral grip)

122.5x11,10,10 (+1 rep)

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

95x11,10,10 (+1 rep)

Overhand TBar Row

70x11,10,10 (+1 rep)

Reverse Pec Deck

110x12,11,10,10 (+5 lbs)

Nutrition

High Carb

Cals - 3,650
Carbs - 415g

• Fiber - 50g

Protein - 301g
Fat - 187g

• Sat. - 18g
• Poly. - 11g
• Mono. - 28g

 

[AntM1564]

January 19, 2018
Lower Power

Awesome workout today. Everything felt easy, but the pause squats. Those were difficult. The workout was about 30-45 minutes longer though. I was helping this high school kid I befriended a couple of months ago. He needed help with his bench so I told him I would help him.

Tomorrow beings the second time through my 1+ sets. I set a new PR on squats last time through, by accident, and almost set a new dead and bench PR. I am going to shoot for PRs this week since I was so close last time. Since I wasn't anticipating on hitting new PRs the previous time through, I think I can hit them since I will jump up with bigger increases versus small 10 pound jumps.

I will be using a high stim pre workout with yohimbine to get me going as well.

Last 3 Rep Week 12/9/17

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

Training

Back Squat 3 Rep Week

260x3
275x3
290x4 (3+ set)
320x4 (joker set 10%)
275x3
260x6

Paused Back Squats

215x6,5,5 (+1 rep)

Hip Thrust

320x8,7,6 (+2 reps)

Leg Press

560x6,6 (+10 lbs)

Lying Leg Curl

135x6,6 (+5 lbs)

Standing Calf Raise

295x8.8.7.7.7 (+5 lbs)

Seated Calf Raise

185x8,8,8,7,7 (+5 reps)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 345g

• Fiber - 50g

Protein - 300g
Fat - 92g

• Sat. - 34g
• Poly. - 7g
• Mono. - 12g

 

[AntM1564]

January 21, 2018
Push Power

Weight - 168.2

Weight is up 1.4 pounds from last week.

Today went extremely well. I went for 235, a new PR and it flew up. I knew I could get 245, but 250 sounds better, so I went up to 250. My spotter gave me a little assistance at my sticking point. Just a couple of finger tips, as much help as I got on the 235 last time I tried a max attempt. Since I was so close, I am thinking about doing the lighter version of 5/3 and treating those two weeks like a semi deload in the next two weeks and then attempting maxes again in 3 weeks. I want that 250 and know I can get it.

I hit 155 on military press, which was a new PR. It was pretty smooth. I was then contemplating 165 or 170. I wanted to go my body weight or heavier so I went 170. I got it half way up and then was arching my back way too much, so I stopped. Maybe 165, 160 for sure I can get.

Last 1 Rep Week 12/10/17

Bench

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

Military Press

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

Training

Bench Press 1 Rep week 5/3/1

160x5
185x3
205x1 (1+ set)
215x1 (joker set 5% increase)
235x1
250x0 (almost!)
205x3
185x5
160x10

Military Press

105x5
120x3
135x1 (1+ set)
155x1 (joker set 10% increase)
170x0
135x3
120x5
105x8

Close Grip Floor Press

165x5,4,4 (+5 lbs)

Incline BB Press

150x7,6,6 (+10 lbs)

Seated DB Side Laterals

20x8,7,7 (+2 reps)

Weighted Dips

65x7,6,6 (+5 lbs)

Nutrition

High Carb

Cals - 3,650
Carbs - 415g

• Fiber - 50g

Protein - 305g
Fat - 89g

• Sat. - 34g
• Poly. - 5g
• Mono. - 15g

 

[AntM1564]

January 22, 2018
Pull Power

Hit not one, but two PRs today. I hit 465, which felt smooth. I tried 470 my legs were shaking, but it was still pretty smooth. I stopped there. I think I could get 480 next time. The work down sets were tough. 365 on the way down felt heavier than 470. On my first working set, I was supposed to go with 320, by accident, I used 340

Last 3\1 Rep Week (5/3/1) 12/11/17

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

Training

Deadlift 1 Rep Week 5/3/1

340x5 (supposed to be 320)
365x3
405x1 (1+ set)
430x1 (joker set 10%)
465x1
470x1
365x3
320x5

Weighted Pullups

15x5,5,5,4 (n/a, but gained weight)

Wide Neutral Grip Seated Cable Row

115x7,6,6 (+2.5 lbs)

Close Grip Neutral Grip Pulldowns

152.5x7,6,6 (+1 rep)

Seated Cable Overhand Row

105x8,7,7 (+2.5 lbs)

Reverse Pec Deck

140x8,7,6,6 (+5 lbs)

Nutrition

Low Carb

Cals - 3,150
Carbs - 265g

• Fiber - 50g

Protein - 301g
Fat - 110g

• Sat. - 30g
• Poly. - 14g
• Mono. - 26g

 

[AntM1564]

January 23, 2018
Legs Hypertrophy

I saw an article on RDL from a pin the other day. I tried it, but felt it way too much in my lower back. I decided to do regular RDL after those three sets, surprisingly I got 12 reps for all three sets.

Training

Leg Press

430x12,12,12,12,13 (+20 lbs)

RDL

200x12,12,12 (+5 lbs.)

Leg Extensions

165x12,11,10 (+5 lbs and same reps)

Seated Hamstring Curl

165x11,10,10 (+5 lbs)

Seated Calf

150x12,11,10,10,10 (+5 lbs)

Standing Calf Raises

230x12,12,11,10,10 (+10 lbs)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 345g

• Fiber - 50g

Protein - 301g
Fat - 95g

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

 

[AntM1564]

January 25, 2018
Push Hypertrophy

Pretty happy with the session today. I have no idea how tomorrow is going to go. On Monday, when I was doing my post workout stretching, I noticed a decent amount of pain in a specific part of my forearm. I did not feel it during my pull session. The only time I get the pain is if I have my arm fully stretched out. For example, hanging from a pull up bar or gripping a bar and trying to stretch my left lat. Where you see the blue circle in the picture is where I have the discomfort. I have zero idea what it is.

Training

Incline Barbell Press/Hammerstrength Flat Chest Press

Incline Barbell - 135x12,12,12
Hammerstrength - 110x12,12

Seated Barbell Shoulder Press

75x12,12,13

Hammerstrength Incline Press

140x10,10,10 (+10 lbs)

Hoist Dip Machine

190x12,11,10 (+1 rep)

V Bar Pressdown

35.5x11,11,11 (pause at the bottom)

Seated Side Delt Machine

80x12,11,10 (+2 reps)

Nutrition

Low Carb Day

Cals - 3,150
Carbs - 265g

• Fiber - 50g

Protein - 302g
Fat - 108g

• Sat. - 28g
• Poly. - 22g
• Mono. - 21g

 

[AntM1564]

January 26, 2018
Pull Hypertrophy

My school was closed today. We got a surprising text message and email stating we would not have school. Last May, a kid from the city I teach in stole a car and took it for a joyride with a friend. They were ramming into other cars and almost hit one of the cops, out of his car. That cop opened fire and the boy, 15, died. The verdict came down today and the court is near my school. Administration was concerned since there were talks of protests, riots, etc. The cop was not convicted today. And yes, white cop black kid.

I didn't mention it yesterday, but my neck has been very sore since Monday and even more sore since Wednesday. I have a bad habit of looking up when I deadlift. I think I tweaked it then. I have tightness in the center of my neck, which scares me because the tightness is right near the top of the spine. I do not think it is a serious issue because it does not hurt, just tight. Also, it is difficult for me to keep my head up for a longer duration, which is probably muscular weakness.

My forearm did not really bother me once I got lifting. I felt tightness at first, but then that went away. I think it is tendinitis.

Training

Lat Pulldowns

95x12,12,12,12,12 (+2.5 lbs)

Close Grip Seated Cable Row

115x12,12,12 (+2.5 lbs)

Close Grip Pulldown (neutral grip)

125x12,11,10 (+2 reps and 2.5 lbs)

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

95x12,11,11 (+3 reps)

Overhand TBar Row

70x12,11,10 (+2 reps)

Reverse Pec Deck

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

Nutrition

High Carb

Cals - 3,650
Carbs - 415g

• Fiber - 50g

Protein - 301g
Fat - 87g

• Sat. - 22g
• Poly. - 11g
• Mono. - 30g

 

[AntM1564]

January 27, 2018
Lower Power

Forearm feels better and neck feels a ton better. My buddy thinks I have golfers elbow and gave me ideas how to treat it.

Set a new PR today and everything went well

Last 1 Rep Week 12/16/17

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

Training

Back Squat 1 Rep Week

240x5
275x3
305x1 (1+ set)
330x1 (joker set)
365x1 (+10 lb PR)
315x1
275x3
240x6

Paused Back Squats

220x4,4,4 (+5 lbs)

Hip Thrust

325x7,6,6 (+5 lbs)

Leg Press

560x8,7 (+3 reps)

Lying Leg Curl

135x8,7 (+3 reps)

Standing Calf Raise

300x8.8.7.7.7 (+5 lbs)

Seated Calf Raise

190x7,7,7,6,6 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 345g

• Fiber - 50g

Protein - 300g
Fat - 97g

• Sat. - 33g
• Poly. - 7g
• Mono. - 12g

 

[AntM1564]

Programming Note

Alright, going into my third cycle. The first time I did the following:

8/6/5/3/3/1 where the 5/3/1 was the lighter method.

The last cycle I did:

8/6/3/5/3/1 where the 5/3/1 was the heavier method.

A couple of weeks ago I was contemplating getting rid of the 8/6/3 since I use a PPL hybrid with hypertrophy days. I am going to swap the 8/6/3 for 5/3/1, but I am going to do the following:

5/3/1 (heavy) and the 1 rep I will do 1+ reps with only 10% increases above the 1+ working set. I will then follow that by a 3/5/1 where I follow the lighter method. The 3/5/1, from reading about it, is a good way to get a light week in before the 1 rep week and then that 1 rep week I will shoot for a new PR, if I feel good. So here is what it will look like 5/3/1/3/5/1.

 

[AntM1564]

January 28, 2018
Push Power

Weight - 169.2

Weight is up 1 pound from last week.

Forearm is feeling a little better and more range of motion in my neck although it is still tight when I turn it to the left or move it either way too quickly. I am being more conscious of my posture and keeping my head straight during all my lifts. I will be conscious of this while deadlifting tomorrow.

Hell of a session today. I could have gotten 10 on the 5+ set of 185. I had to grind through the 215 set of 5. That is a new 5 rep PR. Also, new 5 rep PR on military press.

I am only going to increase deadlifts by 5 pounds versus 10 this upcoming cycle.

Last 5 Rep Week 1/7/18

Bench

160x5
170x5
185x7 (5+ set)
205x5 (joker set 10% increase)
170x5
160x10

Military Press

105x5
115x5
120x6 (5+ set)
130x5 (joker set 5% increase)
115x5
105x10

Training

Bench Press 5 Rep week

165x5
175x5
185x8 (5+ set)
215x5 (joker set 15% increase)
175x5
165x8

Military Press

110x5
120x5
125x6 (5+ set)
135x5 (joker set 10% increase)
120x5
110x10

Close Grip Floor Press

165x6,5,4 (+2 reps)

Incline BB Press

150x8,7,6 (+2 reps)

Front Delt Cable Raises with Rope

32.5x6,6,6

Weighted Dips

65x8,6,6 (+1 rep)

Nutrition

High Carb

Cals - 3,650
Carbs - 415g

• Fiber - 50g

Protein - 312g
Fat - 84g

• Sat. - 29g
• Poly. - 5g
• Mono. - 14g

 

[AntM1564]

January 29, 2018
Pull Power

Awesome workout today. The only thing that "fell off" was pull ups. I lost a few total reps, but body weight is up. Forearm and neck feel better as well. New 5 rep PR today.

Last 5 Rep Week 1/8/18

320x5
340x5
365x6 (5+ set)
385x5 (joker set 5%)
320x7

Training

Deadlift 5 Rep Week 5/3/1

330x5
350x5
370x6 (5+ set)
395x5 (joker set 5%)
330x5

Weighted Pullups

15x5,4,4,4 (-2 reps, but gained weight)

Wide Neutral Grip Seated Cable Row

115x8,7,7 (+3 reps)

Close Grip Neutral Grip Pulldowns

152.5x8,7,6 (+2 reps)

Seated Cable Overhand Row

107.5x7,7,7 (+2.5 lbs)

Reverse Pec Deck

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

Nutrition

Low Carb

Cals - 3,150
Carbs - 265g

• Fiber - 50g

Protein - 309g
Fat - 105g

• Sat. - 31g
• Poly. - 13g
• Mono. - 20g

 

[AntM1564]

January 30, 2018
Legs Hypertrophy

Good and quick session today.

In the past week, I've had other teachers and students commenting on how big I am getting/how strong I look. My chest and back are really filling out my dress shirts and for most of my shirts, I cannot button the top button.

Training

Leg Press

470x10,10,10,10,10,11 (+10 lbs)

RDL

220x10,10,10 (+5 lbs.)

Leg Extensions

165x12,10,10 (-1 rep, but controlled the negative more.)

Seated Hamstring Curl

170x11,10,10 (+5 lbs)

Seated Calf

150x12,12,11,11,10 (+2 reps)

Standing Calf Raises

230x12,11,10,10,10 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 345g

• Fiber - 50g

Protein - 306g
Fat - 92g

• Sat. - 24g
• Poly. - 12g
• Mono. - 24g

 

[booneman77]

Neck gains! Haha

 

[AntM1564]

February 1, 2018
Push Hypertrophy

Training

Incline Barbell Press/Hammerstrength Flat Chest Press

Incline Barbell - 140x10,10,10
Hammerstrength - 120x10,10,10 (+10 lbs)

Seated Barbell Shoulder Press

85x10,10,13 (+10 lbs)

Hammerstrength Incline Press

140x11,10,10 (+1 rep)

Hoist Dip Machine

200x10,10,10 (+10 lbs)

V Bar Pressdown

45.5x11,10,10 (+10 lbs) (pause at the bottom)

Standing Side Delt Raise

12,5x12,12,10

Nutrition

Low Carb Day

Cals - 3,150
Carbs - 265g

• Fiber - 50g

Protein - 312g
Fat - 102g

• Sat. - 29g
• Poly. - 14g
• Mono. - 23g

 

[AntM1564]

February 2, 2018
Pull Hypertrophy

Went lighter on rear delt flies, but I only rested 45-60 second versus 90 seconds.

Training

Lat Pulldowns

102.5x10,10,10,10,10,10 (+2.5 lbs)

Close Grip Seated Cable Row

120x10,10,10 (+5 lbs)

Close Grip Pulldown (neutral grip)

130x10,10,10 (+5 lbs)

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

100x10,10,10 (+5 lbs)

Overhand TBar Row

75x10,10,10 (+5 lbs)

Reverse Pec Deck

105x12,11,10,10

Nutrition

High Carb

Cals - 3,650
Carbs - 415g

• Fiber - 50g

Protein - 316g
Fat - 79g

• Sat. - 15g
• Poly. - 12g
• Mono. - 28g

 

[AntM1564]

February 3, 2018
Lower Power

Good session today. I am going to aim for something big for me tomorrow.

Last 5 Rep Week 1/12/18

240x5
260x5
275x6 (5+ set)
305x5 (joker set 10%)
240x6

Training

Back Squat 5 Rep Week

250x5
265x5
285x6 (5+ set)
315x5 (joker set +10%)
250x8

Paused Back Squats

225x4,4,4 (+5 lbs)

Hip Thrust

325x8,7,6 (+2 reps)

Leg Press

570x7,6 (+10 lbs)

Lying Leg Curl

140x7,6 (+5 lbs)

Standing Calf Raise

310x8.7.6.6.6 (+10 lbs)

Seated Calf Raise

190x8,7,7,6,6 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 345g

• Fiber - 49g

Protein - 336g
Fat - 89g

• Sat. - 31g
• Poly. - 6g
• Mono. - 8g

 

[AntM1564]

February 4, 2018
Push Power

Weight - 171.2

Happy Superbowl Sunday.

Weight is up 2 pounds from last week.

I was able to hit my personal goal, which was a new 3 rep PR, of 225 for 3 reps. It is the first time I have ever hit 225 for multiple reps in set. The third rep was a tough one, but I got it. Everything else increased in weight or reps.

I am going to "reveal" something later this week, but if you read the log, it shouldn't be a surprise if you've kept up with the weight and strength gains.

Last 3 Rep Week 1/14/18

Bench

170x3
185x3
195x5 (3+ set)
215x4 (joker set 10% increase)
185x3
170x10 or 11

Military Press

115x3
120x3
130x4 (3+ set)
145x3 (joker set 10% increase)
120x3
115x8

Training

Bench Press 3 Rep week

175x3
185x3
200x4 (3+ set)
225x3 (joker set 15% increase)
185x3
175x9

Military Press

120x3
125x3
130x4 (3+ set)
150x3 (joker set 10% increase)
125x3
120x8

Close Grip Floor Press

170x5,5,5 (+5 lbs)

Incline BB Press

155x6,6,6 (+5 lbs)

Front Delt Cable Raises with Rope

32.5x7,7,6 (+2 reps)

Weighted Dips

65x7,6,6 (-1 rep, 2 lb body weight gain)

Nutrition

High Carb

Cals - 3,650
Carbs - 415g

• Fiber - 50g

Protein - 326g
Fat - 80g

• Sat. - 25g
• Poly. - 5g
• Mono. - 14g

 

[AntM1564]

February 5, 2018
Pull Power

Another great, but demanding workout. Going forward, if I do joker sets on deadlifts, 10% jumps will not be smart. A lot of hamstring involvement or they weren't fully recovered from Saturday.

Last 3 Rep Week 1/15/18

340x3
365x3
385x4 (3+ set)
425x3 (joker set 10%)
365x3
340x5

Training

Deadlift 3 Rep Week

350x3
370x3
395x4 (3+ set)
435x3 (joker set 10%)
370x3
350x6

Weighted Pullups

15x5,5,4,4 (+1 rep)

Wide Neutral Grip Seated Cable Row

120x6,6,6 (+5 lbs)

Close Grip Neutral Grip Pulldowns

152.5x7,7,7 (no change, but felt smoother)

Seated Cable Overhand Row

110x6,6,6 (+2.5 lbs)

Reverse Pec Deck

135x8,7,6,6

Nutrition

Low Carb

Cals - 3,150
Carbs - 265g

• Fiber - 50g

Protein - 323g
Fat - 102g

• Sat. - 32g
• Poly. - 12g
• Mono. - 17g

 

[AntM1564]

February 6, 2018
Legs Hypertrophy

I lowered rest time on leg curls and extensions from 90 to 60 seconds. I will continue with this from now on.

Training

Leg Press

510x8,8,8,8,8,8,9 (+10 lbs)

RDL

235x8,8,8 (+5 lbs.)

Leg Extensions

165x12,10,10 (no change, but shorter rest)

Seated Hamstring Curl

170x12,10,10 (+1 rep)

Seated Calf

160x10,10,10,10,10 (+10 lbs)

Standing Calf Raises

235x12,12,11,10,10 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 345g

• Fiber - 50g

Protein - 318g
Fat - 99g

• Sat. - 29g
• Poly. - 21g
• Mono. - 10g

 

[AntM1564]

February 8, 2018
Push Hypertrophy

One of the better push hypertrophy days in a while, in terms of a pump. Everything increase, but incline hammstrength. I seem to hit a plateau there.

Training

Incline Barbell Press/Hammerstrength Flat Chest Press

Incline Barbell - 150x8,8,8,8
Hammerstrength - 120x8,8,9 (+10 lbs)

Seated Barbell Shoulder Press

95x8,8,11 (+10 lbs)

Hammerstrength Incline Press

140x11,10,10 (no change)

Hoist Dip Machine

200x12,11,10 (+2 reps)

V Bar Pressdown

45.5x12,11,10 (+2 reps and less rest) (pause at the bottom)

Seated Side Delt Machine

80x11,10,10

Nutrition

Low Carb Day

Cals - 3,150
Carbs - 265g

• Fiber - 50g

Protein - 321g
Fat - 99g

• Sat. - 28g
• Poly. - 12g
• Mono. - 16g

 

[AntM1564]

February 9, 2018
Pull Hypertrophy

Training

Lat Pulldowns

107.5x8,8,8,8,8,8,8 (+2.5 lbs)

Close Grip Seated Cable Row

130x8,8,8 (+5 lbs)

Close Grip Pulldown (neutral grip)

130x12,11,10 (+3 reps)

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

100x10,10,10 (no change)

Overhand TBar Row

60x10,10,10

Reverse Pec Deck

110x10,10,9+1,8+2 (+5 lbs)

Nutrition

High Carb

Cals - 3,650
Carbs - 415g

• Fiber - 50g

Protein - 323g
Fat - 76g

• Sat. - 15g
• Poly. - 13g
• Mono. - 30g

 

[AntM1564]

February 10, 2018
Lower Power

Awesome session today.

With this new programming I noted last week, this week is a 1 rep week, but I am going to perform the 1+ set and then after that, do two or three sets of a heavy single without attempting a PR.

Last 3 Rep Week 1/19/18

260x3
275x3
290x4 (3+ set)
320x4 (joker set 10%)
275x3
260x6

Training

Back Squat 3 Rep Week

265x3
285x3
300x4 (3+ set)
330x3 (joker set 10%)
285x3
265x6

Paused Back Squats

225x5,5,4 (+2 reps)

Hip Thrust

325x7,6,6 (+5 lbs)

Leg Press

570x7,7 (+1 rep)

Lying Leg Curl

140x7,7 (+1 rep)

Standing Calf Raise

310x8.8.7.7.7 (+4 reps)

Seated Calf Raise

190x8,8,7,7,7 (+3 reps)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 345g

• Fiber - 50g

Protein - 322g
Fat - 87g

• Sat. - 30g
• Poly. - 7g
• Mono. - 11g

 

[AntM1564]

February 11, 2018
Push Power

Weight - 172.4

Weight is up 1.2 pounds.

This new version of the 1+day went very well. What I am doing is after the 1+ set, I am doing a 2x1 or 3x1 at 95% of my one rep max. Since I almost hit 250 on bench for my last max attempt, I used 245 since I think I would have hit that and used 160 for the military press. I had someone spot me on my last set on bench, so I decided to go for the second rep. It was difficult, but it went up.

Also, on the 1+ set, I went for an AMRAP.

Last 1 Rep Week 1/21/18

Bench

160x5
185x3
205x1 (1+ set)
215x1 (joker set 5% increase)
235x1
250x0 (almost!)
205x3
185x5
160x10

Military Press

105x5
120x3
135x1 (1+ set)
155x1 (joker set 10% increase)
170x0
135x3
120x5
105x8

Training

Bench Press 1 Rep week

165x5
185x3
210x5 (1+ set)
235x1
235x1
235x2
185x3
165x12

Military Press

110x5
125x3
140x5 (1+ set)
3x155x1
125x3
110x10

Close Grip Floor Press

175x4,4,4 (+5 lbs)

Incline BB Press

155x7,7,6 (+2 reps)

Front Delt Cable Raises with Rope

32.5x8,7,7 (+2 reps)

Weighted Dips

65x7,7,6 (+1 rep)

Nutrition

High Carb

Cals - 3,650
Carbs - 415g

• Fiber - 50g

Protein - 327g
Fat - 78g

• Sat. - 24g
• Poly. - 5g
• Mono. - 14g

 

[AntM1564]

February 12/13, 2018
Pull Power

This post will cover yesterday and today.

At work yesterday, I got sick to my stomach. I felt good after. Did my sets of deadlifts and on the last single, my stomach started cramping. I thought it was hunger pains, so I sat down for a few minutes. Had to run to the bathroom, nothing came out either end. After 10 minutes with my head in the toilet, I went back out to the floor and somehow managed to pull one of the back down sets. I then decided to go home. My stomach was in so much pain, I could not concentrate.

As soon as I got home, I went to bed. I did not eat anything post workout. I got about 1,400 less calories then I should have yesterday.

I was feeling a little better today. I did the rest of my pull session. Tomorrow will be lower hypertrophy and I will be back on track. I hope pushing my lower body back one day does not negatively impact squats on Saturday.

I think I have a small stomach bug. Last Friday, I had so many sick kids in my class and there has been a stomach virus going around my school as well.

Last 1 Rep Week 1/22/18

340x5 (supposed to be 320)
365x3
405x1 (1+ set)
430x1 (joker set 10%)
465x1
470x1
365x3
320x5

Training

Deadlift 1 Rep Week

330x5
370x3
415x4 (1+ set)
450x1
450x1
455x1
370x3

Weighted Pullups

15x5,5,5,4 (+1 rep)

Wide Neutral Grip Seated Cable Row

120x7,6,6 (+1 rep)

Close Grip Neutral Grip Pulldowns

155x6,6,6 (+2.5 lbs)

Seated Cable Overhand Row

110x8,7,6 (+3 reps)

Reverse Pec Deck

135x8,7,7,6 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 265g

• Fiber - 51g

Protein - 326g
Fat - 87g

• Sat. - 29g
• Poly. - 9g
• Mono. - 15g

 

[kjscatch]

I think this might be the worst year in my 10 years of teaching for sick kids. It's nuts

 

[AntM1564]

I think this might be the worst year in my 10 years of teaching for sick kids. It's nuts

I'm not exaggerating when I tell you that my first period class on Friday went through an entire box of tissues in 80 minutes.

A lot of our teachers have been sick too. I'm surprised I haven't caught anything sooner since I have to take medicine that lowers my immune system

 

[kjscatch]

I'm not exaggerating when I tell you that my first period class on Friday went through an entire box of tissues in 80 minutes.

A lot of our teachers have been sick too. I'm surprised I haven't caught anything sooner since I have to take medicine that lowers my immune system

Assuming you have block scheduling? If so how do you like that? I student taught in block scheduling and hated it. But I was in high school Special Education.

 

[AntM1564]

February 14, 2018
Legs Hypertrophy

After I posted last night, I increased my calories to 3,650, 250 more than normal. I will do that today and tomorrow as well. I will have to make up about 1,300 calories to hit my weekly goal, so calorie increase yesterday, today, and tomorrow will cover 1,250 of that 1,300.

Today's carb amount is weird. Normally on my off day, which would have been today, I would have no more than 99 total carbs from nuts and veggies. I was about 124 carbs short on Monday, so I made that up today.

Training

Leg Press

550x6,6,6,6,6,6,6,7 (+10 lbs)

RDL

245x6,6,7 (+5 lbs.)

Leg Extensions

165x12,11,10 (+1 rep)

Seated Hamstring Curl

180x12,10,10 (+10 lbs)

Seated Calf

160x12,11,10,10,10 (+3 reps)

Standing Calf Raises

240x12,11,10,10,10 (+10 lbs)

Nutrition

Low Carb

Cals - 3,650
Carbs - 223g

• Fiber - 50g

Protein - 381g
Fat - 149g

• Sat. - 31g
• Poly. - 27g
• Mono. - 47g

 

[AntM1564]

Assuming you have block scheduling? If so how do you like that? I student taught in block scheduling and hated it. But I was in high school Special Education.

I love it. I had a normal schedule for student teaching and thought it would be hard to fill up a 40 minutes period. Now, I feel like 80 minutes isn't enough. At first, it is difficult transitioning from notes,, teacher led activities and then student work. One has to know what they are going to do and where they are going, otherwise students see it as a time to goof off.

I don't think I could go back to a regular length period.

 

[AntM1564]

February 15, 2018
Push Hypertrophy

Good workout today I don't know if it was from the carbs yesterday. I didn't feel like going, but did well once I got there.

Training

Incline Barbell Press/Hammerstrength Flat Chest Press

Incline Barbell - 155x6,6,6,8 (+5 lbs)
Hammerstrength - 140x6,6,8 (+10 lbs)

Seated Barbell Shoulder Press

95x6,6,7 (+10 lbs)

Hammerstrength Incline Press

140x12,11,10 (+2 reps)

Hoist Dip Machine

200x12,11,10 (-1 rep, but 60 second rest periods versus 90)

V Bar Pressdown

47.5x11,10,10 (+2 lbs) (pause at the bottom)

Seated Side Delt Machine

80x12,10,10 (+1 rep)

Nutrition

Low Carb Day

Cals - 3,650
Carbs - 265g

• Fiber - 50g

Protein - 391g
Fat - 129g

• Sat. - 39g
• Poly. - 10g
• Mono. - 21g

 

[booneman77]

surprise "great" days when you expect to be sub-par often feel better than good days ha... low expectations

 

[AntM1564]

surprise "great" days when you expect to be sub-par often feel better than good days ha... low expectations

Very true!