AntM's Lean Bulk and Everything Else This Summer Log

[AntM1564]

February 16, 2018
Pull Hypertrophy

Might have to go to a walk in clinic tomorrow. I woke up this morning with discomfort on my right side, right under my peck in my upper rib/lower chest area. A sharpish pain when I take a deep breath in.

Training

Lat Pulldowns

112.56,6,6,6,6,6,6,7 (+2.5 lbs)

Close Grip Seated Cable Row

135x6,6,6 (+5 lbs)

Close Grip Pulldown (neutral grip)

132.5x10,10,10 (+2.5 lbs)

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

85x11,10,10 (used a wider attachment, got more ROM)

Overhand TBar Row

60x12,11,11

Reverse Pec Deck

110x12,11,10,9+2 (+3 reps)

Nutrition

High Carb

Cals - 3,650
Carbs - 415g

• Fiber - 50g

Protein - 325g
Fat - 76g

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

 

[AntM1564]

February 17, 2018
Lower Power

First, the session today. I was able to hit 350 for my three singles. 346.5 was 95% so I went a little over. I almost got stuck on the third set of 350.
I got a video of the first set. Sorry for the video being sideways. I also got a video from deadlifts on Monday, but for someone reason there is no video, just audio. Let me know how it looks, remember, this was after the 315x6.

https://www.youtube.com/watch?v=G2X7hal4KJA&feature=youtu.be

Regarding the pain I have, I have narrowed it down to three things. I bruised or cracked rib. That is what it feels like. But the pain is right below the right pec, which could be liver or gallblatter. I am thinking the gallblater since I have some other symptoms. I am going to get blood work on Monday if the pain does not subside.

Regarding the upcoming cycle, I am going to do 3/5/1, the lighter variant and I will try a new max on the 1 week.

Last 1 Rep Week 1/26/18

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

Training

Back Squat 1 Rep Week

250x5
285x3
315x6 (1+ set)
3x350x1
285x3
250x7

Paused Back Squats

225x5,5,4 (no change)

Hip Thrust

335x6,6,6 (+5 lbs)

Leg Press

570x8,7 (+1 rep)

Lying Leg Curl

140x8,7 (+1 rep)

Standing Calf Raise

315x8.7.6.6.6 (+5 lbs)

Seated Calf Raise

190x8,8,8,8,7 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,650 (making up the last bit of cals from Monday)
Carbs - 345g

• Fiber - 50g

Protein - 330g
Fat - 119g

• Sat. - 41g
• Poly. - 9g
• Mono. - 19g

 

[AntM1564]

[video=youtube;G2X7hal4KJA]https://www.youtube.com/watch?v=G2X7hal4KJA&feature=youtu.be[/video]

 

[booneman77]

Liver pain is typically a bit lower in the abdomen vs right up by the pec (I had an enlarged liver as a kid so they drew all over me ha).

Squat looks solid. Def a little sticking point but you did a really good job not letting your back round anymore than normal when you pushed through.

 

[AntM1564]

Pain got unbearable last night. Could not sleep. Went to the ER at 2 AM and I'm in the hospital currently.

 

[kjscatch]

Pain got unbearable last night. Could not sleep. Went to the ER at 2 AM and I'm in the hospital currently.

Dang dude. Hope everything turns out ok

 

[christ83189]

Hope you make a speedy recovery bro...

 

[AntM1564]

Dang dude. Hope everything turns out ok

Hope you make a speedy recovery bro...

Thanks guys.

Here is the information I have at the moment. First, a quick look back.

Monday, I had those really bad stomach cramps and fatigue. I had that Tuesday as well, but for only half the day. I had a little more energy Wednesday. If you look at my post on Thursday, you'll see I stated how fatigued I felt and I didn't want to go to the gym.

Friday, I woke up with extreme pain in my upper ab area whenever I would move or breathe and had extreme fatigue. Same thing yesterday. I actually took a PWO yesterday with DMHA, caffeine, and some noots and felt like I didn't take a thing. Last night, I could not sleep and went to my local ER.

After looking at me for a while, they had an ambulance get me and sent me off to the hospital where I had my heart transplant. The first thing they did was an ultra sound of my pancreas, liver, and gallbladder since that is where I had the pain. Nothing was there,. Echo for my heart, just to make sure, nothing was there. Chest X-Ray to look the my ribs for a fracture and lungs, nothing there.

I told the doctor on duty how the Friday prior to me feeling sick my entire class was sick, I mentioned it earlier on this page as well. I also told the doctor I did not get a flu shot. They tested me for the flu and that is what I have. I am getting fluids since I am dehydrated, despite drinking close to 2 gallons of water per day. I feel it too in my mouth and I am just achy overall. I am on medicine for the next five days.

I may leave tomorrow, but I may not. I will meet with the doctors in the morning. Because my immune system is weaker, they may want to keep me. They may not let me go back to work either on Wednesday. We are off tomorrow and Tuesday for Presidents Day weekend. They are nervous I will be exposed to more sick kids while not being fully recovered. I don't want to take sick time, but we'll see.

Get your flu shot kids!

 

[christ83189]

Thanks guys.

Here is the information I have at the moment. First, a quick look back.

Monday, I had those really bad stomach cramps and fatigue. I had that Tuesday as well, but for only half the day. I had a little more energy Wednesday. If you look at my post on Thursday, you'll see I stated how fatigued I felt and I didn't want to go to the gym.

Friday, I woke up with extreme pain in my upper ab area whenever I would move or breathe and had extreme fatigue. Same thing yesterday. I actually took a PWO yesterday with DMHA, caffeine, and some noots and felt like I didn't take a thing. Last night, I could not sleep and went to my local ER.

After looking at me for a while, they had an ambulance get me and sent me off to the hospital where I had my heart transplant. The first thing they did was an ultra sound of my pancreas, liver, and gallbladder since that is where I had the pain. Nothing was there,. Echo for my heart, just to make sure, nothing was there. Chest X-Ray to look the my ribs for a fracture and lungs, nothing there.

I told the doctor on duty how the Friday prior to me feeling sick my entire class was sick, I mentioned it earlier on this page as well. I also told the doctor I did not get a flu shot. They tested me for the flu and that is what I have. I am getting fluids since I am dehydrated, despite drinking close to 2 gallons of water per day. I feel it too in my mouth and I am just achy overall. I am on medicine for the next five days.

I may leave tomorrow, but I may not. I will meet with the doctors in the morning. Because my immune system is weaker, they may want to keep me. They may not let me go back to work either on Wednesday. We are off tomorrow and Tuesday for Presidents Day weekend. They are nervous I will be exposed to more sick kids while not being fully recovered. I don't want to take sick time, but we'll see.

Get your flu shot kids!

You got a heart transplant? When was that? Hope you get better. This year is the first time ive ever had a flu shot. But from what i hear the flu shot isnt working very well this year either

 

[booneman77]

Ugh that’s nasty man. Sorry to hear but at least the flu isn’t an organ issue. You’ve been through much worse than a little flu

 

[AntM1564]

You got a heart transplant? When was that? Hope you get better. This year is the first time ive ever had a flu shot. But from what i hear the flu shot isnt working very well this year either

August 2012 I was transplanted. I've mentioned it a few times in the thread, but unless one has followed for a long time,, they wouldn't know.

My doctor said the same thing, the shot has not benn too effective this year. After the shot has been created, the flu tries to adapt to the shot. So if one gets the shot early, it is generally not as effective compared to later versions.

I thought the timing of this may be good as well, but apparently the flu season is longer this year.

Ugh that’s nasty man. Sorry to hear but at least the flu isn’t an organ issue. You’ve been through much worse than a little flu

You are 110% right. When they told me it was the flu I was happy. I was leaning towards gallbladder which would have been a pain. Give me some medicine and let me get back to my kids!

 

[AntM1564]

February 20, 2018
Pull Power

Got out of the hospital last night. I estimated the calories I ate there. I am going to eat 500 more each day for the rest of the week and it should put me close to what I have been eating. I have no idea what my weight is this week. I was weighed Sunday morning at the hospital, but I had clothes on and pumped with fluids since I was dehydrated. For what it is worth, I was able to get one belt loop tighter on my lifting belt compared to Saturday.

My doctors would like for me to not to go work for the rest of the week. We were off yesterday and today and the anit-flu medicine is enough until Friday night. I will see how I feel tomorrow, I may go in Thursday and Friday.

Today's training was a bit odd. I was completely drained by the end. I did not want to do a full push day since I have a push day in two days. But I just did my bench and military press, then completed the heavy pull day. I don't know if it was the lack of food, lack of carbs, having the flu, or what,
but I was fried after performing heavy bench, deadlifts, then military press. No wonder why people who follow a powerlifitng program do not need so much volume.

Last 3 Rep Week 2/4-5/18

Bench

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

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

Training

Bench 3 Rep Week

155x3
175x3
200x5
225x4
175x3
155x14

Military Press 3 Rep Week

105x3
120x3
130x5
155x3
120x3
105x12

Deadlift 3 Rep Week

305x3
355x3 (supposed ti be 350)
395x4 (3+ set)
435x4 (3 reps, followed by another after 60 seconds rest) (joker set 10%)
350x3
305x8

Weighted Pullups

15x5,4,4,4 (-2 reps)

Wide Neutral Grip Seated Cable Row

120x7,6,6 (no change)

Close Grip Neutral Grip Pulldowns

155x8,6,6 (+2 reps)

Seated Cable Overhand Row

112.5x7,6,6 (+2.5 lbs)

Reverse Pec Deck

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

Nutrition

High Carb

Cals - 4,150
Carbs - 415g

• Fiber - 50g

Protein - 353g
Fat - 120g

• Sat. - 29g
• Poly. - 14g
• Mono. - 38g

 

[AntM1564]

Update on a few things before I get to today's session.

I posted my heavy day Tuesday. I woke up fatigued on Wednesday, did not go to work. I did do my lower hypertrophy day. I was completely gassed at the end. I woke up Thursday. Got ready for work, but I did not think it was going to go well. I had zero energy, was dehydrated, and did not feel well. I actually felt like I did last Saturday, the day before I found out I had the flu.

I went home at 11. I taught two classes and that was all. I got home at noon and went to sleep for 2 hours. I did not go to the gym and had to force myself to drink and eat. I barely got out of bed. I went to bed at 10 PM. I called out of work for Friday. I did not wake up until 10 AM. I slept for 12 damn hours.

I felt the same way Friday. Tired and had to force myself to drink and eat. I laid in bed all day. I went to bed at 9 PM and did not wake up until 9 the next morning. Another 12 hours of sleep. I woke up yesterday morning, still a little lethargic, but got better as the day went on. I still had to force myself to eat.

Woke up this morning and I almost feel 100%. I did go to the gym and did my normal routine. I will go to work tomorrow. I had to take Thursday, Friday and Saturday off from the gym since I had zero energy.

I am coughing a little today, clearing my throat, and blowing my nose. I have not done these things since I have gotten the flu. But I actually think this is a good thing. Usually when I have these symptoms during a cold, it is towards the tail end and it is trying to make its way out.

Now, if you made it this far, here is my "secret" I mentioned a few weeks ago. Yesterday was my final injection of my test e cycle. I was running 500 mg a week since mid November. That is why I really wanted to get to the gym last week despite the flu, it was my final week on cycle. In two weeks, once I start PCT, I will give my start date/weight and my end (pre pct) date/weight.

 

[AntM1564]

February 25, 2018
Push Power

Weight - 173.2

Weight is up .8 pounds from two weeks ago. I did not weight in last week since I was in the hospital. When they weighed me, I was 182 there, but that was with clothes and after several bags of fluids so who knows what my actual weight was. I think it is safe to say I was a little depleted from water and glycogen this morning.

Ice I was able to do the 3 rep week on bench and military press last week, but not squats, I am going to go with the 5 rep week for everything this week. However, since I only got one hypertrophy session in last week, I am going to repeat last week's rep scheme on those days.

I don't know how to feel about today's session. For example, I went up a lot on my joker set. I went for 225. I did that last week on the 3 rep week and got four reps. This week, I only got 3 reps, but when I did the math out, I actually moved more weight prior to the joker set this week despite using lighter weights, this was because it was more reps. Maybe that is why I did not hit 225 for at least 4 reps. It could be getting back into the gym after having the flu and still having some lingering effects.

Some other lifts improved, stayed the same or went down. Again, too many variables for me to pinpoint any one.

Last 5 Rep Week 1/28/18

Bench

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

Training

Bench Press 5 Rep week

145x5
165x5
185x8 (5+ set)
225x3 (joker set)
185x5
165x5
145x17

Military Press

95x5
110x5
140x5 (5+ set)
110x5
95x15

Close Grip Floor Press

175x4,4,4 (no change)

Incline BB Press

155x8,7,6 (+1 rep)

Front Delt Cable Raises with Rope

34x7,6,6 (+1.5 lbs)

Weighted Dips

65x7,6,5 (-1 rep)

Nutrition

High Carb

Cals - 3,650
Carbs - 415g

• Fiber - 51g

Protein - 343g
Fat - 71g

• Sat. - 19g
• Poly. - 5g
• Mono. - 14g

 

[AntM1564]

February 26, 2018
Pull Power

First day back at work. I felt good, but a little more tired than a normally would. I found out that there were three other teachers that had influenza B. One the week I got mine, another last week when it hit me hard, and another had it at the end of last week and is still out. Not to mention I have a student in my class with it who has missed the past week and a half.

Training today was good. I was able to hit my joker set goal on deadlifts. Everything felt a touch easier, everything improved except for pullups. Those stayed the same, but I did gain a little weight. My chest is pretty sore. It is either due to those 17 reps on bench on the back down sets or just from getting over the flu.

Last 5 Rep Week 1/29/18

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

Training

Deadlift 5 Rep Week

285x5
330x5
370x5 (5+ set)
405x5 (joker set 10%)
330x5
285x10 (called it quits, legs were burning)

Weighted Pullups

15x5,4,4,4 (no change)

Wide Neutral Grip Seated Cable Row

120x7,7,6 (+1 rep)

Close Grip Neutral Grip Pulldowns

160x6,6,6 (+5 lbs)

Seated Cable Overhand Row

112.5x7,7,6 (+1 rep)

Reverse Pec Deck

135x8,8,7,6 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 265g

• Fiber - 50g

Protein - 332g
Fat - 97g

• Sat. - 31g
• Poly. - 11g
• Mono. - 17g

 

[kjscatch]

Dang dude that's crazy about your transplant. Your definitely kicking ass now.

I was super curious and actually kind of mad that you worked out last week...haha. At least you had a reason. Still dumb of you to work out but mad respect for pushing through and getting those numbers. I really have to be in the right frame of mind to deadlift. Being sick, forget about it.

Glad your feeling better.

 

[AntM1564]

February 27, 2018
Legs Hypertrophy

I repeated the 12 rep scheme from last week on the first two exercises. I was able to go a little heavier than last week.

Training

Leg Press

450x12,12,12,12,12 (+10 lbs)

RDL

210x12,12,12 (+5 lbs.)

Leg Extensions

170x11,10,10 (+1 rep)

Seated Hamstring Curl

180x13,11,10 (+1 rep)

Seated Calf

165x10,10,10,10,10 (+5 lbs)

Standing Calf Raises

240x12,12,11,11,10 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 345g

• Fiber - 51g

Protein - 327g
Fat - 87g

• Sat. - 27g
• Poly. - 21g
• Mono. - 17g

 

[AntM1564]

Dang dude that's crazy about your transplant. Your definitely kicking ass now.

I was super curious and actually kind of mad that you worked out last week...haha. At least you had a reason. Still dumb of you to work out but mad respect for pushing through and getting those numbers. I really have to be in the right frame of mind to deadlift. Being sick, forget about it.

Glad your feeling better.

I only got two days in last week. That was a mistake. I had zero energy to move until Saturday night.

 

[AntM1564]

March 1, 2018
Push Hypertrophy

Not bad today. Missed two reps on my last set of incline bench and flat hammerstrength press, but did a rest pause to hit my reps

Training

Incline Barbell Press/Hammerstrength Flat Chest Press

Incline Barbell - 140x12,12,10+3 (+5 lbs)
Hammerstrength - 115x12,12,10+3 (+5 lbs)

Seated Barbell Shoulder Press

80x12,12,12 (+5 lbs)

Hammerstrength Incline Press

145x10,10,10 (+5 lbs)

Hoist Dip Machine

210x10,10,10 (+10 lbs)

V Bar Pressdown

47.5x12,11,10 (+2 reps) (pause at the bottom)

Seated Side Delt Machine

80x12,11,10 (+1 rep)

Nutrition

Low Carb Day

Cals - 3,150
Carbs - 265g

• Fiber - 50g

Protein - 336g
Fat - 87g

• Sat. - 22g
• Poly. - 10g
• Mono. - 17g

 

[AntM1564]

March 3, 2018
Pull Hypertrophy

Cutting some cals./I]

Training

Lat Pulldowns

97.5x12,12,12,12,12 (+2.5 lbs)

Close Grip Seated Cable Row

115x12,12,12 (no change)

Close Grip Pulldown (neutral grip)

132.5x11,10,10 (+1 rep)

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

85x12,11,11 (+3 reps)

Overhand TBar Row

65x11,10,10 (+5 lbs)

Reverse Pec Deck

110x12,11,10,10(+1 rep)

Nutrition

High Carb

Cals - 3,445
Carbs - 395g

• Fiber - 50g

Protein - 327g
Fat - 65g

• Sat. - 14g
• Poly. - 11g
• Mono. - 23g

 

[AntM1564]

March 3, 2018
Lower Power

Squatting felt okay. Taking a week off from squatting made the movement feel odd for a bit.

Going to a new one rep max on bench tomorrow. I reduced calories yesterday and today, curious to see if that affects me tomorrow.

Last 5 Rep Week 2/3/18

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

Training

Back Squat 5 Rep Week

215x5
250x5
285x6 (5+ set)
320x5 (joker set +10%)
250x5
215x8

Paused Back Squats

225x5,5,5 (+1 rep)

Hip Thrust

335x7,7,6 (+2 reps)

Leg Press

580x6,6 (+10 lbs)

Lying Leg Curl

145x6,6 (+5 lbs)

Standing Calf Raise

320x7.7.6.6.6 (+5 lbs)

Seated Calf Raise

195x7,6,6,6,6 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 326g

• Fiber - 50g

Protein - 334g
Fat - 49g

• Sat. - 24g
• Poly. - 4g
• Mono. - 4g

 

[AntM1564]

March 4, 2018
Push Power

Weight - 171.8

Weight is down 1.8 pounds. I did decrease calories by 200 on Friday and 300 on Saturday. Taking away 15 grams or so of carbs away. I doubt the weight loss was because of that. Last Saturday was my last injection, maybe the weight loss is water and/or glycogen? I would imagine that wouldn't happen after a week though.

I hit new PRs today, which I was slightly surprised with. Also, I was able to increase lifts from last week. I used a heavier pre workout than I wanted to. I did not sleep well last night. My feet felt like they were on fire (could be to higher tac levels from my transplant meds) and my chest/neck where itchy. I had a slight rash for whatever reason. I was very fatigued going into the session, but I was able to push through it. I don't think it has anything to do with the flu I had. Although I feel fatigued, it is not nearly as bad as when I had the flu, plus, I do not feel dehydrated. When I had the flu, I was drinking 2 gallons of water a day and was still dehydrated.

Last 1 Rep Week (Max Attempt) 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
210x1 (1+ set)
225x1
245x1 (PR)
250x1 (PR)
205x2
185x3
165x10

Military Press

110x5
125x3
140x1 (1+ set)
165x1 (PR +10 lbs)
170x0
140x1
125x3
110x8

Close Grip Floor Press

175x5,4,4 (+1 rep)

Incline BB Press

160x6,6,7 (+5 lbs)

Front Delt Cable Raises with Rope

34x8,7,6 (+2 reps)

Weighted Dips

65x8,7,6 (+3 reps)

Nutrition

High Carb

Cals - 3,650
Carbs - 405g

• Fiber - 50g

Protein - 342g
Fat - 73g

• Sat. - 26g
• Poly. - 4g
• Mono. - 8g

 

[AntM1564]

Weekly Update

I was going to decrease cals by 100 each day this week. I was going to do this to bring my calories back down to maintenance, according to a TDEE calculator. I decreased cals by 500 last week, just in the past two days, and lost 1.8 pounds. I do not want to lose more weight, much more anyway, so I am going to keep calories where they have been for the past few weeks.

I was going to lower calories because I've read you should be closer to maintenance versus bulking calories when coming off cycle. However, I need to keep in mind that I was consuming more than my TDEE pre cycle and barely gaining weight, so I am staying here for now.

I start PCT in two weeks, I am taking 3 weeks off between my last pin and PCT instead of two weeks. However, next Sunday, I am going to introduce a few supplements to make sure they are in my system when PCT begins.

I will decrease volume when I start PCT.

 

[AntM1564]

March 5, 2018
Pull Power

Set a new PR today. My first working set, I did not know how it was going to go. My hamstrings felt pretty good yesterday and today, but as soon as I performed that first set, I felt them. On the PR, I got the bar easily above my knees and had to focus on getting my hips through. I really felt my glutes take over. My chest was so tight after for whatever reason.

I noticed my biceps were very sore too. I think from pressing yesterday and the heavy pull today.

I forgot to mention yesterday that I am reducing carbs by 10 grams this week to get more fat in. I am going to slowly increase my fat as I come off cycle.

Last 1 Rep Week (Max) 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
415x1 (1+ set)
440x1
475x1
370x3
330x6

Weighted Pullups

15x5,5,4,4 (+ 1 rep and a little less rest)

Wide Neutral Grip Seated Cable Row

120x8,7,7 (+2 reps)

Close Grip Neutral Grip Pulldowns

160x8,7,6 (+3 reps)

Seated Cable Overhand Row

112.5x7,7,7 (+1 rep)

Reverse Pec Deck

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

Nutrition

Low Carb

Cals - 3,150
Carbs - 255g

• Fiber - 50g

Protein - 335g
Fat - 96g

• Sat. - 31g
• Poly. - 11g
• Mono. - 18g

 

[AntM1564]

March 6, 2018
Legs Hypertrophy

Crazy pumps today. I also made a "mistake". I was supposed to use 170 on leg extensions, but I looked at the wrong exercise and used 185. It was difficult, when I went in my log to write it down, I noticed I went 15 pounds heavier. It made me think logging can be a bad thing.

No work tomorrow. Anticipating some snow, the totals are all over the place.

Training

Leg Press

480x10,10,10,10,10,11 (+5 lbs)

RDL

225x10,10,10 (+5 lbs.)

Leg Extensions

185x10,10,10 (+15 lbs)

Seated Hamstring Curl

185x11,10,10 (+5 lbs)

Seated Calf

165x12,11,11,10,10 (+4 reps)

Standing Calf Raises

250x11,10,10,10,10 (+10 lbs)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 335g

• Fiber - 50g

Protein - 337g
Fat - 82g

• Sat. - 26g
• Poly. - 16g
• Mono. - 6g

 

[AntM1564]

March 8, 2018
Push Hypertrophy

Don't know what happened today. I just didn't have it, similar to last week's hypertrophy push day. I have a few reasons why I think it was sub par.
I will list them from what I mostly think to least, let me know what you think.

1. Last week and this week, Wednesday, the day before the session, it is a low carb day where I stay under 100 grams of carbs and those carbs only come from veggies, nuts, protein powder, etc. No starch. Last week and this week, I performed HIIT cardio. Maybe not having carbs post HIIT is affecting my Thursday session?

2. I did a fourth set on incline bench, even though I was only supposed to do three sets. The first one I did not feel as much as I wanted, so I decided to do a fourth, where I went to failure and then performed a rest pause to hit the 10 reps. Maybe taking that first exercise beyond failure affected the rest of the workout.

3. I lost weight from last week, but my heavy day pushing didn't go down.

4. Almost two weeks since my last injection, but again, other lifts and days have not been affected.

At the end of the session, I decided to re-do the dip machine movement. I went lighter because I wanted to control the weight more. Also, I did a seated smith machine shoulder press since I was not satisfied with my second movement.

I am going to weigh myself tomorrow and if I am lower than I was on Sunday, I am going to increase cals for the rest of the week.

Training

Incline Barbell Press/Hammerstrength Flat Chest Press

Incline Barbell - 145x10,10,10 (+5 lbs)
Hammerstrength - 130x10,10,8+3 (rest pause) (+10 lbs)

Smith Seated Shoulder Press

60x10,10,11 (weight does not include bar)

Hammerstrength Incline Press

145x11,10,10 (+1 rep)

Hoist Dip Machine

180x10,10,10

V Bar Pressdown

50.5x10,10,10 (+3 lbs) (pause at the bottom)

Seated Side Delt Machine

85x10,10,10 (+5 lbs)

Nutrition

Low Carb Day

Cals - 3,150
Carbs - 255g

• Fiber - 50g

Protein - 339g
Fat - 89g

• Sat. - 21g
• Poly. - 9g
• Mono. - 14g

 

[booneman77]

Eh, everyone has off days now and then. On to the next

 

[AntM1564]

March 10, 2018
Pull Hypertrophy

Training

Lat Pulldowns

105x10,10,10,10,10,10 (+2.5 lbs)

Close Grip Seated Cable Row

122.5x10,10,10 (+2.5 lbs)

Close Grip Pulldown (neutral grip)

132.5x10,10,10 (-1 rep)

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

90x11,10,10 (+5 lbs)

Overhand TBar Row

65x12,11,10 (+2 reps)

Reverse Pec Deck

115x10,10,10,10 (+5 lbs)

Nutrition

High Carb

Cals - 3,650
Carbs - 405g

• Fiber - 50g

Protein - 335g
Fat - 79g

• Sat. - 15g
• Poly. - 11g
• Mono. - 26g

 

[AntM1564]

March 10, 2018
Lower Power

Set a 5 pound PR. I hit depth, but I would have liked it better if I went a touch deeper. I did not hit the hole hard enough. But I'll take it.

Last Max Attempt Rep Week 1/27/18

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

Training

Back Squat Max Week

250x5
285x3
315x1 (1+ set)
335x1
370x1 (+5 lb PR)
315x1
285x3
250x6

Paused Back Squats

230x4,4,4 (+5 lbs)

Hip Thrust

335x8,7,6 (+1 rep)

Leg Press

590x6,6 (+10 lbs)

Lying Leg Curl

145x7,6 (+1 rep)

Standing Calf Raise

320x9.7.6.6.6 (+1 rep)

Seated Calf Raise

195x8,7,7,7,6 (+4 reps)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 335g

• Fiber - 50g

Protein - 338g
Fat - 84g

• Sat. - 34g
• Poly. - 4g
• Mono. - 4g

 

[AntM1564]

March 11, 2018
Push Power

Weight - 172.4

Weight is back up a little this week.

I am going to compare this to the last 5 rep heavy session instead of the last 5 rep week which was the lighter variation. I did not hit my 5 rep set of 225, but the last 5 rep week, I went for 225 and only hit it for 3 reps.

This is the last week of this high volume, I start PCT next week, well Saturday really, but I am going to keep the higher volume for Saturday's session. I will make a longer post later this week of what I am going to do volume wise.

Overall, the session was good. I was happy with bench and OHP. I hit the same number of reps on the floor press, but it was hard. I was off one rep on incline bench. I was also off one rep on dips, but I did increase the weight by 5 pounds. I should have only increased 2.5 pounds to make sure I hit at least 6 reps, but I'll take it.

Last 5 Rep Week (Heavy Variation) 1/28/18

Bench

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

Training

Bench Press 5 Rep week (heavy variation)

170x5
180x5
190x6 (5+ set)
225x4 (joker set)
190x5
180x5
170x10

Military Press

115x5
120x5
130x6 (5+ set)
140x5 (joker set)
120x5
115x8

Close Grip Floor Press

175x5,4,4 (no change)

Incline BB Press

160x7,6,5+1 (-1 rep)

Front Delt Cable Raises with Rope

35.5x6,6,6 (+1.5 lbs)

Weighted Dips

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

Nutrition

High Carb

Cals - 3,650
Carbs - 405g

• Fiber - 50g

Protein - 336g
Fat - 76g

• Sat. - 32g
• Poly. - 3g
• Mono. - 5g

 

[christ83189]

170 squattin 370? Thats impressive! What did your cycle you just finished up consist of?

 

[AntM1564]

170 squattin 370? Thats impressive! What did your cycle you just finished up consist of?

500 mg of test e for 12 weeks. I'm already planning my second run for the future. I think after a second cycle, I will cut and I can be a very lean 170 give or take. Also, I am hoping to get to a 405 squat, 500 deadlift, and 275 bench by the end of the year. I think those are conservative numbers, especially if I am going to cycle again.

 

[christ83189]

500 mg of test e for 12 weeks. I'm already planning my second run for the future. I think after a second cycle, I will cut and I can be a very lean 170 give or take. Also, I am hoping to get to a 405 squat, 500 deadlift, and 275 bench by the end of the year. I think those are conservative numbers, especially if I am going to cycle again.

Nice yeah those numbers are totally doable. Still the numbers you got now are pretty impressive for your weight. Im about to start trt and im hoping at least having the testosterone of a normal guy will help me get stronger and get my strength back where it was 1.5 years ago or higher. Im thinking after being on trt for a year or so i might try out my first real injectable cycle. Just gotta figure out where to find the stuff sometime before then lol

 

[AntM1564]

March 12, 2018
Pull Power

Awesome day today. Everything increased and even pullups did by one rep with a slight jump in body weight.

I am contemplating when I am going to train tomorrow. We are expecting some snow. It looks like 3-8 inches, depending on who you listen to, overnight into tomorrow afternoon. So, that will be roughly 12 hours, and that is a small amount for 12 hours. I would like to go at my normal time in the afternoon, but I do not want to risk my gym closing. I will see how the weather is in the morning. Of course, this is assuming schools will be closed, again, which is annoying.

Last 5 Rep Heavy Week 1/29/18

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

Training

Deadlift 5 Rep Week Heavy Variation

335x5
360x5
380x6 (5+ set)
405x5 (joker set)
335x6

Weighted Pullups

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

Wide Neutral Grip Seated Cable Row

122.5x7,6,6 (+2.5 lbs)

Close Grip Neutral Grip Pulldowns

162.5x7,6,6 (+2.5 lbs)

Seated Cable Overhand Row

115x6,6,6 (+2.5 lbs)

Reverse Pec Deck

140x7,6,6,6 (+1 rep)

Nutrition

Low Carb

Cals - 3,150
Carbs - 255g

• Fiber - 50g

Protein - 338g
Fat - 90g

• Sat. - 28g
• Poly. - 9g
• Mono. - 14g

 

[AntM1564]

Nice yeah those numbers are totally doable. Still the numbers you got now are pretty impressive for your weight. Im about to start trt and im hoping at least having the testosterone of a normal guy will help me get stronger and get my strength back where it was 1.5 years ago or higher. Im thinking after being on trt for a year or so i might try out my first real injectable cycle. Just gotta figure out where to find the stuff sometime before then lol

Are you using injectables for trt or a gel?

 

[christ83189]

Are you using injectables for trt or a gel?

Injections. I have 3 kids and another on the way so i would be worried about the gel getting accedentally transferred. And call me crazy but taking a shot sounds like less of a hassle than showering and everything just so you can put the gel on and then avoid swimming and all that. Id rather just stab myself and move on lol. Ive never pinned but i dont mind needles and ive always wanted to try it. Not that i got on trt just cause i wanted to try it. It just happened that way. My few cycles i always did a proper pct and everything and now that i think about it the low t symptoms have been around since before i ever did any anabolics

 

[AntM1564]

March 13, 2018
Legs Hypertrophy

Went down to 170 on leg extensions. Last week, I accidently used 185, but did hit my reps, but needed to rest 90 seconds and I like to keep it closer to 60.

I also did lying leg curls since I did not feel the RDL too much today. I felt them in my lower back/hips more. I think I wasn't pushing my hips back enough. I am thinking of dropping them for a more isolated move. I already have compound hamstring movements, but I do think RDL are a great muscle builder.

Training

Leg Press

520x8,8,8,8,8,8,9 (+10 lbs)

RDL

240x8,8,8 (+5 lbs.)

Leg Extensions

170x12,10,10

Seated Hamstring Curl

185x12,10,10 (+1 rep)

Seated Calf

170x11,10,10,10,10 (+5 lbs)

Standing Calf Raises

250x12,11,11,10,10 (+3 reps)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 345g

• Fiber - 50g

Protein - 330g
Fat - 78g

• Sat. - 23g
• Poly. - 16g
• Mono. - 9g

 

[AntM1564]

March 15, 2018
Push Hypertrophy

Training

Incline Barbell Press/Hammerstrength Flat Chest Press

Incline Barbell - 155x8,8,8,8 (+5 lbs)
Hammerstrength - 140x8,8,8 (+10 lbs)

Smith Seated Shoulder Press

80x8,8,9 (weight does not include bar)

Hammerstrength Incline Press

145x12,10,10 (+1 rep)

Hoist Dip Machine

180x11,10,10 (+1 rep)

V Bar Pressdown

50.5x11,10,10 (+1 rep) (pause at the bottom)

Seated Side Delt Machine

85x11,10,10 (+1 rep)

Nutrition

Low Carb Day

Cals - 3,150
Carbs - 255g

• Fiber - 50g

Protein - 338g
Fat - 89g

• Sat. - 24g
• Poly. - 9g
• Mono. - 17g

 

[AntM1564]

March 16, 2018
Pull Hypertrophy

Training

Lat Pulldowns

110x8,8,8,8,8,8,8 (+2.5 lbs)

Close Grip Seated Cable Row

135x8,8,8 (+5 lbs)

Close Grip Pulldown (neutral grip)

132.5x11,10,10 (+1 rep)

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

90x11,10,10 (no change)

Overhand TBar Row

70x10,10,10 (+5 lbs)

Reverse Pec Deck

115x11,10,10,10 (+1 rep)

Nutrition

High Carb

Cals - 3,650
Carbs - 405g

• Fiber - 50g

Protein - 333g
Fat - 76g

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

 

[AntM1564]

March 17, 2018
Lower Power

I felt good today. I was surprised how little of a pre workout I needed.

I forgot to do a sixth rep on my 5 plus set. I was thrown off. I had the wrong weight on one side when i first unracked it. I put it back and fixed it. Since I was at least one rep short, I wanted to hit 6 reps on the joker set, which I did.

I noticed this past week then strength and reps are not going up nearly as quick as they did on cycle. Lifts are still going up, but I really need to not let it get into my head if the lifts don't go up as quick.

Last 5 Rep Heavy Week 2/3/18

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

Training

Back Squat 5 Rep Heavy Week

255x5
275x5
290x5 (5+ set)
320x6 (joker set)
275x5
255x7

Paused Back Squats

230x5,4,4 (+1 rep)

Hip Thrust

340x6,6,6 (+5 lbs)

Leg Press

590x6,6 (no change)

Lying Leg Curl

145x7,6 (no change)

Standing Calf Raise

330x7.6.6.6.6 (+10 lbs)

Seated Calf Raise

200x7,6,6,6,6 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 335g

• Fiber - 50g

Protein - 338g
Fat - 78g

• Sat. - 32g
• Poly. - 4g
• Mono. - 7g

 

[AntM1564]

Update

Started PCT today. This coming week, starting tomorrow, I am going to drop volume by reducing drop sets. I was doing drop sets after nearly every movement on cycle. I am going to get rid of most of the drop sets and do only one per day. This will decrease volume by 4-8 sets each day.

Depending on what my weight is tomorrow, I might decrease calories. If I gain more than .6 pounds, I am going to decrease cals by 50 each day this week. I am going to lower protein a little each day and increase fats since I am not using anything hormonal.

 

[AntM1564]

March 18, 2018
Push Power

Weight - 170.2

Weight is down 2.2 pounds this week.

Overall, not a bad session. I improved from the last week, but also saw no change. I need to keep things in perspective though.

I did decrease reps on dips though, but I don't think it was strength related. I had a hard time of keep the 45 and 25 pound plate between my legs.
I was focusing more on getting the plates to stay between my legs or trying to get them back between my legs. If you're done weighted dips, you know how much it throws the movement off when the plates are hanging freely.

Legs are a little more sore than normal. I only did one drop set today.

Last 3 Rep Week (Heavy Variation) 2/4/18

Bench

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

Training

Bench Press 5 Rep week (heavy variation)

180x3
190x3
200x5 (3+ set)
225x3 (joker set)
190x3
180x8

Military Press

120x3
130x3
135x5 (3+ set)
155x3 (joker set)
130x3
120x7

Close Grip Floor Press

175x5,5,4 (+1 rep)

Incline BB Press

160x6,6,6 (no change)

Front Delt Cable Raises with Rope

35.5x7,6,6 (+1 rep)

Weighted Dips

70x6,5,5+2 (-1 rep)

Nutrition

High Carb

Cals - 3,650
Carbs - 405g

• Fiber - 50g

Protein - 319g
Fat - 83g

• Sat. - 39g
• Poly. - 2g
• Mono. - 8g

 

[AntM1564]

March 19, 2018
Pull Power

Horrible day today. As I was leaving work, my assistant principal stopped me and asked me if I could stay another 5 minutes while he wrote directions for a freshman wide PSAT tomorrow. I said sure. I went back to his office 10, almost 15 minutes later, and he still was not done. I got out of work super late. I was telling myself while I was walking into the gym, not to rush anything in terms of deadlifts and poor form.

I then had to wait about 15 minutes for a barbell. Every single barbell was being used. I already did my dynamic stretching and was ready to go, but had to wait 15 minutes.

I performed my sets of deadlifts. Everything was feeling good. On the 3+ set, I felt that area on the left side of my lower back/hip tightening up. I completed the set. I mentioned this area briefly last Tuesday and how I felt some soreness. I went to try my joker set, and I started to perform the first rep, then let the bar go. I did not want to risk further injury.

I do not think it is anything major. I feel some tightness only in that one area when I twist or bend my lower back. If I set up to deadlift, albeit without pulling any weight, and perform a clean rep. I barely feel anything. But, if I mimic a deadlift and shoot my hips up first, thus rounding my lower back,
I feel the discomfort.

I'm upset because I'm in PCT and do not want to lose the weight I have put on my deadlift.

I think today was the perfect storm. This discomfort was not new, I have felt it for 2, maybe even 3 weeks now. I think it was a combo of the injury and using bad form. I probably had my lower back rounded. I was probably rushing through everything without thinking about it since I was so behind on my training time.

Last 3 Rep Heavy Week 2/5/18

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

Training

Deadlift 3 Rep Week Heavy Variation

360x3
380x3
400x4 (3+ set)

Weighted Pullups

15x6,5,5,5 (+ 1 rep)

Wide Neutral Grip Seated Cable Row

122.5x7,7,6 (+1 rep)

Close Grip Neutral Grip Pulldowns

162.5x6,6,6 (-1 rep)

Seated Cable Overhand Row

115x7,6,6 (+1 rep)

Reverse Pec Deck

140x7,6,6,6 (no change)

Nutrition

Low Carb

Cals - 3,150
Carbs - 255g

• Fiber - 50g

Protein - 340g
Fat - 90g

• Sat. - 28g
• Poly. - 8g
• Mono. - 16g

 

[AntM1564]

March 20, 2018
Legs Hypertrophy

Went to the chiro today. The back felt a little better after. It feels somewhat better than yesterday, My chiro is sure it is the QL muscle since the tightness is behind a bone in my back. My hips were out of line, so that could have been why only one side of my lower back was hurt. Regardless,
I should't have rushed through warmups or work up sets. I may order some BPC 157.

Good session today. Did lying leg curls versus RDL. Also, I went lighter on extensions. I want to focus on 12-15 reps for a while.

Training

Leg Press

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

Lying Leg Curl

110x10
125x6,6,7

Leg Extensions

155x13,12,11

Seated Hamstring Curl

185x13,11,10 (+2 reps)

Seated Calf

170x12,11,11,10,10 (+3 reps)

Standing Calf Raises

255x12,11,10,10,10 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 335g

• Fiber - 50g

Protein - 334g
Fat - 81g

• Sat. - 27g
• Poly. - 14g
• Mono. - 8g

 

[AntM1564]

March 22, 2018
Push Hypertrophy

Training

Incline Dumbbell Press/Flat Dumbell Press

Incline Barbell - 75x6,6,6,6
Hammerstrength - 70x6,6,7,7

Smith Seated Shoulder Press

100x6,6,6 (weight does not include bar)

Hoist Dip Machine

180x12,11,11 (+3 reps)

Hammerstrength Incline Press

130x11,10,10

V Bar Pressdown

52.5x10,10,10 (+2 lbs) (pause at the bottom)

Seated Side Delt Machine

85x11,10,10 (no change)

Nutrition

Low Carb Day

Cals - 3,150
Carbs - 255g

• Fiber - 50g

Protein - 342g
Fat - 88g

• Sat. - 29g
• Poly. - 9g
• Mono. - 14g

 

[AntM1564]

March 23, 2018
Pull Hypertrophy

Good workout today. The back is slowly, but surely feeling better.

Training

Lat Pulldowns

115x6,6,6,6,6,6,6,7 (+2.5 lbs)

Close Grip Seated Cable Row

140x6,6,7 (+5 lbs)

Close Grip Pulldown (neutral grip)

132.5x12,11,10 (+2 reps)

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

95x10,10,10 (+5 lbs)

Overhand TBar Row

70x11,10,10 (+1 rep)

Reverse Pec Deck

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

Nutrition

High Carb

Cals - 3,667
Carbs - 405g

• Fiber - 50g

Protein - 334g
Fat - 80g

• Sat. - 19g
• Poly. - 9g
• Mono. - 22g

 

[AntM1564]

March 24, 2018
Lower Power

I went in the gym today not knowing if I would be able to squat. Surprisingly, my back felt pretty good. tight here and there, but no pain. I did not take any of the sets to failure though, I did not want to lean forward or compromise my back at all.

I got rid of the leg press and I will from now on. I noticed this last week, since I've been off cycle, the compound movements on these heavy days suffer quite a bit.

I am going to see what happens between now and Monday with the back. I may do light deadlifts, may do my routine, but focus on form, skip them, or do rack pulls.

Last 3 Rep Week (Heavy Variation) 2/10/18

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

Training

Back Squat 3 Rep Week (Heavy Variation)

275x3
290x3
310x4 (3+ set)
335x3 (joker set)
290x3
275x5

Paused Back Squats

230x5,5,4 (+1 rep)

Hip Thrust

340x7,6,6 (+1 rep)

Lying Leg Curl

145x7,6,6 (added third set)

Standing Calf Raise

330x8.7.6.6.6 (+2 reps)

Seated Calf Raise

200x7,7,6,6,6 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,450
Carbs - 335g

• Fiber - 50g

Protein - 340g
Fat - 85g

• Sat. - 34g
• Poly. - 4g
• Mono. - 7g

 

[AntM1564]

March 25, 2018
Push Power

Weight - 170.4

Weight is up .2 pounds this week.

Awesome session. I am surprised I was able to hit the numbers I did on everything. On bench, I was aiming for 95% of my 1 rep max which would have been 237.5, so I went up to 240 for 2/3 singles. Because I did so much bench and OHP, I thought my other lifts were going to suffer, but that was not the case. Everything improved from last week.

One change I am making to training this week, just to bring down the volume a little more. usually on my hypertrophy days, my first exercise is 5x12, 6x10, 7x8, and 8x6. I am going to go with 3x12, 4x10, 5x8, and 6x6. On the three set week and the six set week, I am going to do a rest pause to get 40 reps. I am making this change because recovery is a little slower being deeper into PCT.

I am pumped that I am into my second week of PCT and have only lost 2 pounds. Not only that, but strength is still going up. Albeit very slowly. If I can maintain my strength through PCT, I'll be very happy.

I think I am going to deadlift tomorrow. The back is feeling almost completely solid.

Last 1 Rep Week (Heavy Variation) 2/11/18

Bench

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

Military Press

110x5
125x3
140x5 (1+ set)
3x150x1
125x3
110x10

Training

Bench Press 1 Rep week (heavy variation)

170x5
190x3
215x3 (1+ set)
235x1
240x1
240x1
190x3
170x8

Military Press

115x5
130x3
145x2 (1+ set)
3x155x1
130x3
115x8

Close Grip Floor Press

175x5,5,5 (+1 rep)

Incline BB Press

160x7,6,6 (+1 rep)

Front Delt Cable Raises with Rope

35.5x7,7,6 (+1 rep)

Weighted Dips

70x6,6,5 (+1 rep)

Nutrition

High Carb

Cals - 3,650
Carbs - 405g

• Fiber - 50g

Protein - 323g
Fat - 86g

• Sat. - 39g
• Poly. - 1g
• Mono. - 4g

 

[AntM1564]

March 26, 2018
Pull Power

I got through my working sets with no discomfort. I did my first working set and second working set. Some discomfort, but no pain if that makes sense. It just felt like the area was inflammed from being worked. I did the 1+ set. After that, I wanted to hit at lease 1/3 singles at 95% of my 1 rep max. I got one set in and still no pain, just slight discomfort. I decided to stop there though. I am happy I made it that far.

Now, that spot in my back feel alright. Not as good as this morning, but I still have full range or motion and do not need to hold onto anything or brace myself when I bend over. Depending on how it feels next week, I may stick with the program and do my 3 set week. It is a lighter week, so that actually works in my favor. We will see. I do have some BPC-157 that should be in Wednesday.

I also got rid of the overhand cable rows and replaced them with bent over barbell rows.

Last 1 Rep Week (Heavy Variation) 2/12/18

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

Training

Deadlift 1 Rep Week (Heavy Variation)

335x5
380x3
425x2 (1+ set)
455x1

Weighted Pullups

15x6,5,5,5 (no change)

Bent Over Barbell Row

135x7,6,6

Wide Neutral Grip Seated Cable Row

122.5x7,7,6 (no change)

Close Grip Neutral Grip Pulldowns

162.5x8,6,6 (+2 reps)

Reverse Pec Deck

140x7,7,6,6 (+1 rep)

Nutrition

Low Carb

Cals - 3,150
Carbs - 255g

• Fiber - 50g

Protein - 340g
Fat - 95g

• Sat. - 29g
• Poly. - 8g
• Mono. - 16g

 

[AntM1564]

March 27, 2018
Legs Hypertrophy

Training

Leg Press

480x12,12,12 (+20 lbs)

Lying Leg Curl

80x12
90x12,12

Leg Extensions

155x15,12,11,10 (+12 reps)

Seated Hamstring Curl

190x11,10,10 (+5 lbs)

Seated Calf

175x11,10,10,10,10 (+5 lbs)

Standing Calf Raises

255x12,11,10,10,10 (no change)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 335g

• Fiber - 50g

Protein - 338g
Fat - 86g

• Sat. - 25g
• Poly. - 13g
• Mono. - 5g