AntM's Lean Bulk and Everything Else This Summer Log

[AntM1564]

March 29, 2018
Push Hypertrophy

Awesome workout today. I decided to go up on the last set of incline press. The 60s moved smoothly for the first two sets. The 65s moved well, the last two reps were difficult. Everything else seemed pretty smooth. I love that my strength is staying relatively high half way through PCT.

I am making some switches to my diet. Carbs I am increasing by 20 grams each day, protein is going down to 1.5 g/lb, which is currently 255-256 grams, and the rest is going to come from fat. I figured that my body will not utilize the extra protein like it was on cycle.

Training

Incline Dumbbell Press

Incline Barbell - 60x12,12, 65x12

Smith Seated Shoulder Press

60x12,12,12 (weight does not include bar)

Hoist Dip Machine

190x11,10,10 (+10 lbs)

Hammerstrength Incline Press

130x11,10,10 (no change)

V Bar Pressdown

52.5x11,10,10 (+1 rep)

Seated Side Delt Machine

65x11,10,10 (no change)

Nutrition

Low Carb Day

Cals - 3,150
Carbs - 275g

• Fiber - 50g

Protein - 255g
Fat - 131g

• Sat. - 34g
• Poly. - 21g
• Mono. - 28g

 

[AntM1564]

March 30, 2018
Pull Hypertrophy

Training

Lat Pulldowns

100x12,12,12 (+2.5 lbs)

Close Grip Seated Cable Row

115x12,12,12 (no change)

Close Grip Pulldown (neutral grip)

135x10,10,10 (+2.5 lbs)

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

95x11,11,10 (+2 reps)

Overhand Cable Row

72,5x11,11,11

Reverse Pec Deck

117.5x10,10 (+2.5 lbs)
115x10

Nutrition

High Carb

Cals - 3,650
Carbs - 425g

• Fiber - 50g

Protein - 255g
Fat - 116g

• Sat. - 34g
• Poly. - 18g
• Mono. - 7g

 

[AntM1564]

March 31, 2018
Lower Power

Good workout today. My work up sets and everything felt good and was moving quick. I stopped at 2 reps on the 1+ set, but I felt like I could have gotten 1, maybe 2 more reps.

I hit 355 for a single, which was a little shaky. When I unracked it, it felt super heavy for some reason. I then decided to go down to 350 for my last two singles. 95% of my 1 rep max, which is what I hit on this heavy variation week, is 351 pounds, so going to 355 was big. I actually just watched my video I posted in here hitting 350 for a single a while back and I think it moved just as well today which is great since I just started week 3 of PCT.

The lying hamstring curl machine was out of service, so I did glute ham raises.

My back has been feeling good. I felt it a little during squatting today, but once I finished my workout, I didn't feel the discomfort. I think I am in the final 10% or so of the injury course. I have been doinsg BPC 157 250 mcg twice daily.

Last 1 Rep Week (Heavy Variation) 2/17/18

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

Training

Back Squat 1 Rep Week (Heavy Variation)

255x5
290x3
325x2 (1+ set)
355x1
2x350x1
290x3
255x8

Paused Back Squats

230x6 (+1 rep)
235x4,4 (+5 lbs)

Hip Thrust

340x8,6,6 (+1 rep)

Glute Ham Raise

10x8,6,6

Standing Calf Raise

330x8.7.7.6.6 (+1 rep)

Seated Calf Raise

200x8,7,7,6,6 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 355g

• Fiber - 50g

Protein - 256g
Fat - 114g

• Sat. - 32g
• Poly. - 31g
• Mono. - 12g

 

[AntM1564]

April 1, 2018
Push Power

Weight - 168.8

Weight is down 1.6 pounds this week. I am down 1.4 pounds from the beginning of PCT three weeks ago. That is not bad at all.

I don't know how to feel about today. The work up sets felt good. On my 3+ set, the last light day, I hit 200 for 5 reps, so I wanted to hit 6. I did, the 6th rep was a little difficult though. Then, I went up to 225, last time, I got 3 reps, that is what I was aiming for again. However, I got stuck on my second rep. I just needed a little tap at the sticky point, so it was not a complete fail.

After that, I hit 1 less rep on the military press plus set and was off 2 reps from the 155 set. I don't know if going to failure on bench took a lot out of me or what. I did 135 as my first back down set instead of 120 because I was disappointed.

I was then off two reps on the floor press. But then I stayed the same every where else.

Maybe it is a little loss in strength 3 weeks into PCT or it might have been an off day. I do know my triceps were a little more sore than normal after Thursday's session.

I will monitor my lifts for the rest of the week ans see if it is strength loss or an off day. I think on my push power days I am going to get rid of the back down sets on bench and military press. I may just go by feel as well.

I am also going to increase carbs and decrease fat a little.

Last 3 Rep Week (Light Variation) 2/20/18

Bench

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

Military Press

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

Training

Bench Press 3 Rep week (heavy variation)

160x3
180x3
200x6
225x2
180x3
160x12

Military Press

105x3
120x3
135x4
155x1
135x3
120x3

Close Grip Floor Press

175x5,4,4 (-2 reps)

Incline BB Press

160x7,6,6 (no change)

Front Delt Cable Raises with Rope

35.5x7,7,7 (+1 rep)

Weighted Dips

70x6,6,5 (no change)

Nutrition

High Carb

Cals - 3,650
Carbs - 450g

• Fiber - 50g

Protein - 255
Fat - 98g

• Sat. - 31g
• Poly. - 18g
• Mono. - 4g

 

[AntM1564]

April 2, 2018
Pull Power

Good session today. I did not feel that spot in my lower back as much as last week, which I did not feel as much either. It is slowly but surely getting better, even with me deadlifting. I have another 5 rep week, then a 1 rep week, then a deload. I should be good after the deload.

I felt like I could have gotten another rep on 3+ set and I also felt like I could have gotten 3 reps on the joker set. I could tell my form was breaking down though and I played it smart and decided against it. I was still pleased and I progressed. I was lazy on the back down sets and did 365 instead of 360 and I stopped at 6 reps on 315. I could have easily gotten 8-10, but I wanted to play it safe.

Everything else increased from last week. That makes me think yesterday might have been a fluke, going to failure on bench sabotaged the rest of the session, or I could have gotten in my own head. It is also possible that my pushing strength is down a little since my weight is down some. As soon as I gain or loss weight, my pushing movements follow suit. I will look over this on the hypertrophy push day though.

Last 3 Rep Week (Light Variation) 2/20/18

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

Training

Deadlift 3 Rep Week (Light Variation)

315x3
360x3
400x4 (3+ set)
440x2 (joker set)
365x3
315x6

Weighted Pullups

17.5x4,4,4 (+2.5 lbs.)

Bent Over Barbell Row

135x7,7,6 (+1 rep)

Wide Neutral Grip Seated Cable Row

122.5x7,7,6 (no change)

Close Grip Neutral Grip Pulldowns

162.5x7,6,6 (-1 rep)

Reverse Pec Deck

140x8,7,6,6 (+1 rep)

Nutrition

Low Carb

Cals - 3,150
Carbs - 285g

• Fiber - 50g

Protein - 255g
Fat - 120g

• Sat. - 31g
• Poly. - 31g
• Mono. - 24g

 

[booneman77]

I’m the same way with cals abs pushing. As soon as I’m at or below maintenance my progress stops or even regresses. I haven. Made legit bench progress in prob 5+ years. It’s unreal. There’s nothing I hate more than bench because of that

 

[AntM1564]

I’m the same way with cals abs pushing. As soon as I’m at or below maintenance my progress stops or even regresses. I haven. Made legit bench progress in prob 5+ years. It’s unreal. There’s nothing I hate more than bench because of that

I guess we were not made for benching. It's more of an ego thing for me. I get a lot of compliments on my squats and deadlifts though. I think because I have always been good with those, I want the bench more.

 

[AntM1564]

April 3, 2018
Legs Hypertrophy

I'm debating whether or not to do a HIIT cardio session or a moderate pace. I normally do my cardio on Wednesday, but we have report card conferences Thursday, so I am going to do my push hypertrophy day tomorrow since I will not have time to lift before conferences Thursday. I', just slightly nervous my legs will be sore for Saturday squats.

However, part of me thinks there is no difference since, in the end, all things would be equal in terms of training. The only difference is HIIT would be two days before squats, versus 3, but yet, I will have one day between HIIT and today's leg session when I normally do HIIT the next day.

Thoughts?

Training

Leg Press

490x10,10,10,10,10 (+10 lbs)

Glute Ham Raise

5x10,10,10

Leg Extensions

160x12,11,11,10 (+5 lbs)

Seated Hamstring Curl

190x12,11,10 (+2 reps)

Seated Calf

175x11,11,10,10,10 (+1 rep)

Standing Calf Raises

255x12,11,11,11,10 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 360g

• Fiber - 50g

Protein - 255g
Fat - 117g

• Sat. - 28g
• Poly. - 35g
• Mono. - 15g

 

[AntM1564]

April 4, 2018
Push Hypertrophy

Good session today. I decided to do my HIIT session after chest instead of tomorrow, just to not mess with recovery. I removed 25 grams of carbs from tomorrow and added them to today, so carbs are a little higher than normal.

Training

Incline/Flat Dumbbell Press

Incline - 65x10,10,10
Flat - 60x10,10

Smith Seated Shoulder Press

70x10,10,11 (weight does not include bar)

Hoist Dip Machine

190x12,10,10 (+1 rep)

Hammerstrength Incline Press

130x11,11,10 (+1 rep)

V Bar Pressdown

47.5x10,10,10

Seated Side Delt Machine

65x12,11,10 (+2 reps)

Nutrition

Low Carb Day

Cals - 3,150
Carbs - 311g

• Fiber - 50g

Protein - 255g
Fat - 108g

• Sat. - 34g
• Poly. - 11g
• Mono. - 18g

 

[AntM1564]

April 6, 2018
Pull Hypertrophy

Training

Lat Pulldowns

110x10,10,10,10,10 (+5 lbs)

Close Grip Seated Cable Row

125x10,10,10 (+2.5 lbs)

Close Grip Pulldown (neutral grip)

135x10,10,10 (no change)

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

95x11,11,11 (+1 rep)

Overhand Cable Row

75x12 (+2.5 lbs)
77.5x10,10 (+5 lbs)

Reverse Pec Deck

117.5x10,10,10,10 (+2.5 lbs)

Nutrition

High Carb

Cals - 3,650
Carbs - 455g

• Fiber - 50g

Protein - 255g
Fat - 101g

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

 

[AntM1564]

April 7, 2018
Lower Power

Awesome session today. The back feels almost 100%. I think tomorrow I am not going to do any back down sets or I will just do one. If I do both, I will not go AMRAP to preserve energy.

Last 3 Rep Week (Light Variation N/A since I had the flu, so here is the previous 3 rep week) 3/24/18

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

Training

Back Squat 3 Rep Week (Light Variation)

240x3
275x3
310x5
335x3
275x3
240x10

Paused Back Squats

235x5,4,4 (+5 lbs one set)

Hip Thrust

340x8,6,5+1 (no change)

Lying Hamstring Curl

145x8,6,6

Standing Calf Raise

330x7.6.6.6.6

Seated Calf Raise

200x6,6,6,6,6

Nutrition

Moderate Carb

Cals - 3,400
Carbs - 360g

• Fiber - 50g

Protein - 255g
Fat - 113g

• Sat. - 29g
• Poly. - 32g
• Mono. - 12g

 

[AntM1564]

April 8, 2018
Push Power

Weight - 167.2

Weight is down 1.6 pounds this week, again. I am upping cals by 50 each day.

Body comp is looking better, so I think the weight loss is just water. I am entering week 4 of PCT. I am thinking of dropping X-Gels. I need to use Prednisone daily, and it is an anti inflammatory, which goes against X-Gels.

Training was good today, but it is more difficult. I hit 8 reps on the 5+ set, but gassed out on a joker set. Everything else went up or stayed the same.

Last 5 Rep Week (Light Variation) 2/25/18

Bench

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

Military Press

95x5
110x5
130x5 (5+ set)
110x5
95x15

Training

Bench Press 5 Rep week (light variation)

145x5
170x5
190x8 (5+ set)
210x3 (joker set)

Military Press

100x5
115x5
130x6 (5+ set)

Close Grip Floor Press

175x5,4,4 (no change)

Incline BB Press

160x7,6,6 (no change)

Hammerstrength Seated Shoulder Press

140x8,7,7

Weighted Dips

70x6,6,6 (+1 rep)

Nutrition

High Carb

Cals - 3,700
Carbs - 460g

• Fiber - 50g

Protein - 255g
Fat - 98g

• Sat. - 32g
• Poly. - 23g
• Mono. - 5g

 

[AntM1564]

April 9, 2018
Pull Power

Not too bad today. I got 6 reps on my 5+ set. I felt like I could have gotten 7, but didn't want sloppy form. I then went to 410, last time I hit 405 for 5 on the joker set. I knew I wasn't going to hit 5, but I wanted 3 at least. I got it, think I could have gotten 4, but didn't want to strain.

Rest of the workout improved in some areas or stayed the same. I didn't really feel any back discomfort at all. I am still going to dose BPC 157 until the end of the week.

Last 5 Rep Week (Light Variation) 2/26/18

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

Training

Deadlift 5 Rep Week (Light Variation)

290x5
335x5
380x6 (5+ set)
410x3 (joker set)
335x5

Weighted Pullups

17.5x5,4,5 (+2 reps)

Bent Over Barbell Row

135x8,7,7 (+2 reps)

Wide Neutral Grip Seated Cable Row

122.5x8,7,7 (+ 2 reps)

Close Grip Neutral Grip Pulldowns

162.5x7,6,6 (no change)

Reverse Pec Deck

140x8,6,6,6 (-1 rep)

Nutrition

Low Carb

Cals - 3,200
Carbs - 285g

• Fiber - 50g

Protein - 254g
Fat - 126g

• Sat. - 32g
• Poly. - 26g
• Mono. - 21g

 

[AntM1564]

April 10, 2018
Legs Hypertrophy

Training

Leg Press

530x8,8,8,8,8,8 (+10 lbs)

Lying Hamstring Curl

110x8
115x8,8

Leg Extensions

160x12 (no change)
165x10,10 (+5 lbs)

Seated Hamstring Curl

190x12,11,11 (+1 rep)

Seated Calf

160x11,11,10,10,10

Standing Calf Raises

230x11,10,10,10,10

Nutrition

Moderate Carb

Cals - 3,450
Carbs - 375g

• Fiber - 50g

Protein - 255g
Fat - 113g

• Sat. - 36g
• Poly. - 32g
• Mono. - 9g

 

[AntM1564]

April 11, 2018
Push Hypertrophy

Very happy with how today went. My lifts here went up despite my heavy push day going down a little. I am hoping this is a sign that everything is getting back to normal. But I must admit, I am already planning my next cycle.

Training

Incline/Flat Dumbbell Press

Incline - 70x8,8,8
Flat - 65x8,8,8

Smith Seated Shoulder Press

90x8,8,8 (+10 lbs) (weight does not include bar)

Hoist Dip Machine

195x10,10,10 (+5 lbs)

Hammerstrength Flat Press

90x11,10,10

V Bar Pressdown

47.5x11,10,10 (+1 rep) (very slow negatives)

Seated Side Delt Machine

70x10,10,10 (+5 lbs)

Nutrition

Low Carb Day

Cals - 3,200
Carbs - 285g

• Fiber - 50g

Protein - 254g
Fat - 127g

• Sat. - 34g
• Poly. - 20g
• Mono. - 25g

 

[AntM1564]

April 13, 2018
Pull Hypertrophy

Training

Lat Pulldowns

112.5x8,8,8,8,8,8 (+5 lbs)

Close Grip Seated Cable Row

140x8,8,8 (+5 lbs)

Close Grip Pulldown (neutral grip)

135x11,10,10 (+1 rep)

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

95x12 (+1 rep)
100x10,10 (+5 lbs)

Overhand Cable Row

77.5x12,11,11 (+3 reps)

Reverse Pec Deck

117.5x11,10,10 (+1 rep)

Nutrition

High Carb

Cals - 3,700
Carbs - 460g

• Fiber - 50g

Protein - 255g
Fat - 98g

• Sat. - 33g
• Poly. - 15g
• Mono. - 11g

 

[AntM1564]

April 14, 2018
Lower Power

Difficult, but good session today. I could have gotten one more on my joker set and on the 225 set coming back down, but I was already fatiguing and I have the one rep week coming up tomorrow.

Last 5 Rep Week (Light Variation) 3/3/18

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

Training

Back Squat 5 Rep Week (Light Variation)

225x5
255x5
290x6 (5+ set)
320x4 (joker set)
255x5
225x8

Paused Back Squats

235x5,4,4 (no changes)

Hip Thrust

345x6,6,6 (+5 lbs)

Lying Hamstring Curl

145x7,7 (no change)

Standing Calf Raise

330x7.7.6.6.6 (+1 rep)

Seated Calf Raise

200x7,7,6,6,6 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,450
Carbs - 365g

• Fiber - 50g

Protein - 255g
Fat - 117g

• Sat. - 32g
• Poly. - 31g
• Mono. - 11g

 

[AntM1564]

April 15, 2018
Push Power

Weight - 168.2

Weight is up 1 pound. I am going to decrease cals by 25 each day and see what happens. While natural I would like to keep the weight going at about 1-1.5 pounds per month. PCT ended yesterday.

I was very happy with the session today. It was the first since PCT where, on the push heavy day, all my lifts stayed the same or increased. I did one joker set today for bench and military press. Bench felt good. I felt like 245 would have been achievable if I hit 215 for only 1 or 2 reps sintead of 3. This makes me think my max bench dropped a little (250 on cycle) roughly 5 - 7 pounds. Not bad.

My military press, I hit 160 which moved nicely on the joker. I think my max here is about the same. I gained a rep on floor presses and dips, even with the heavier body weight. Incline bench stayed the same, but the last set felt better.

What sucks is that I am going to deload next week. It sucks because today went so well, but I need it. I have not deloaded since November. I know I need it. I will get more into the deload later in the week.

Last 1 Rep Week 3/25/18

Bench

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

Military Press

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

Training

Bench Press 1 Rep week

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

Military Press

115x5
130x3
145x3 (1+ set)
160x1

Close Grip Floor Press

175x5,5,4 (+1 rep)

Incline BB Press

160x7,6,6 (no change)

Hammerstrength Seated Shoulder Press

150x7,6,6 (+10 lbs)

Weighted Dips

70x7,6,6 (+1 rep)

Nutrition

High Carb

Cals - 3,675
Carbs - 460g

• Fiber - 50g

Protein - 255g
Fat - 101g

• Sat. - 36g
• Poly. - 20g
• Mono. - 4g

 

[AntM1564]

April 16, 2018
Pull Power

Awesome session today. Everything felt great and improved. I was not anticipating going for a new deadlift PR today, but I tried. I wasn't planning for it since I strained my back 3 or 4 weeks ago, but my joker set moved very well. I started to feel my form break down right away, so I stopped.

Last 1 Rep Week 3/27/18

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

Training

Deadlift 1 Rep Week

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

Weighted Pullups

17.5x5,5,4 (no change)

Bent Over Barbell Row

145x6,6,6 (+10 lbs)

Wide Neutral Grip Seated Cable Row

125x6,6,6 (+ 2.5 lbs)

Close Grip Neutral Grip Pulldowns

162.5x7,7,6 (+1 rep)

Reverse Pec Deck

140x7,6,6 (-1 rep)

Nutrition

Low Carb

Cals - 3,175
Carbs - 285g

• Fiber - 51g

Protein - 255g
Fat - 122g

• Sat. - 41g
• Poly. - 17g
• Mono. - 20g

 

[kjscatch]

2 years ago when I was at my strongest pre kids, I tried and tried for 455 but never could quite pull it. I still have the video of me failing. Been working to get back there ever since. One of these days!

 

[AntM1564]

2 years ago when I was at my strongest pre kids, I tried and tried for 455 but never could quite pull it. I still have the video of me failing. Been working to get back there ever since. One of these days!

You'll get it! You just need to deadlift more often!

l need to get back to 500. I was there prior to my heart transplant 6 years ago, but I also got it at slightly over 200 pounds. I hit the 475 at 173 pounds, so pound for pound, I am stronger now. 2.5% then and 2.75 now.

 

[AntM1564]

April 17, 2018
Legs Hypertrophy

Today was pretty difficult. I don't know why. I have been contemplating the deload since the past two days went so well, but maybe I really need it.

Training

Leg Press

560x6,6,6,6,6,6,6 (+10 lbs)

Lying Hamstring Curl

130x6,6,6

Leg Extensions

165x11,10,10 (+1 rep)

Seated Hamstring Curl

200x10,10,10 (+10 lbs)

Seated Calf

160x12,11,11 (+3 reps)

Standing Calf Raises

235x10,10,10 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,425
Carbs - 365g

• Fiber - 50g

Protein - 255g
Fat - 113g

• Sat. - 29g
• Poly. - 37g
• Mono. - 12g

 

[booneman77]

Body saying take it ha. Gotta love auto regulation when I works well

 

[AntM1564]

April 19, 2018
Push Hypertrophy

Training

Incline/Flat Dumbbell Press

Incline - 75x6,6,6,6
Flat - 70x6,6,6

Smith Seated Shoulder Press

105x6,6,6 (+5 lbs) (weight does not include bar)

Hoist Dip Machine

195x12,11,10 (+3 reps)

Hammerstrength Flat Press

100x10,10,10 (+10 lbs)

V Bar Pressdown

47.5x12,11,10 (+2 reps) (very slow negatives)

Seated Side Delt Machine

70x12,11,10 (+2 reps)

Nutrition

Low Carb Day

Cals - 3,175
Carbs - 285g

• Fiber - 50g

Protein - 255g
Fat - 124g

• Sat. - 35g
• Poly. - 18g
• Mono. - 23g

 

[AntM1564]

April 20, 2018
Pull Hypertrophy

I did a crap ton of drop sets today. I am trying to get some extra work in before the deload. Again, I hate I'm taking one, but I needed a little caffeine pre workout yesterday and today and I normally don't need any for hypertrophy days.

Training

Lat Pulldowns

120x6,6,6,6,6,6,6 (+5 lbs)

Close Grip Seated Cable Row

142.5x6,6,6 (+2.5 lbs)

Close Grip Pulldown (neutral grip)

100x10,10,10

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

100x10,10,10 (+5 lbs one set)

Overhand Cable Row

85x10,10,10 (+7.5 lbs)

Reverse Pec Deck

117.5x12,10,10 (+1 rep)

Nutrition

High Carb

Cals - 3,675
Carbs - 460g

• Fiber - 50g

Protein - 255g
Fat - 95g

• Sat. - 20g
• Poly. - 19g
• Mono. - 27g

 

[AntM1564]

April 21, 2018
Lower Power

Great session today. I was not going in even thinking about a PR. I just wanted to try and get 355 for a single joker set. I asked the guy who spotted me on 355 if he thought I had more in me because it moved pretty well. He said definitely another 5-10 pounds. I told him if I'm going heavier, I'm going for a PR. I put 375 on the bar, he spotted me and I got it. He said I got depth for sure, but I would have liked to go deeper. I'll take it though. I did a bunch of drop sets since I am deloading tomorrow.

For the deload, I am going to reduce weight on the heavy days by 60-70% but use the same amount of volume, minus any rest pause or drop sets. On the hypertrophy days, I may keep the same weight and/or reduce reps. I will also decrease volume.

Last 1 Rep Week 3/31/18

255x5
290x3
325x2 (1+ set)
355x1
2x350x1
290x3
255x8

Training

Back Squat 1 Rep Week

255x5
290x3
325x3 (1+ set)
355x1 (joker set)
375x1 (PR)
290x3
255x8

Paused Back Squats

235x5,5,4 (+1 rep)

Hip Thrust

345x7,6,6 (+1 rep)

Lying Hamstring Curl

145x8,6 (no change)

Standing Calf Raise

330x7.7.7 (+1 rep)

Seated Calf Raise

200x7,7,7 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,425
Carbs - 365g

• Fiber - 50g

Protein - 254g
Fat - 110g

• Sat. - 29g
• Poly. - 35g
• Mono. - 11g

 

[AntM1564]

Weight was 169.4 this morning.

I was really debating whether or not to deload since last week went pretty well. I decided to deload because I was tired this morning and yesterday morning. Also, for the past few weeks, I can tell I do not have as much energy and my brain is just foggy. My knees are a touch sore as well. I am not going to post each individual workout this week. Instead, here is an overview of what I am doing.

Heavy days, I am doing the 5/3/1 pyramid. I am taking the last warm up set as my first set and performing 5 reps. The second set is the first set of the 5 week, but I am doing 3 reps, and the last set is the second 5 rep set and I am doing a single rep. This will allow me to go heavier to keep my body used to the heavy weights, but not too heavy where it is taxing. Today, I dd the first set, my rest time was just putting the extra plates on the barbell and that was all. I got the idea of keeping the heavier weight from the article below. The rest of the movements on the heavy day I am performing at 80% from the working weight and sticking in the same rep scheme.

https://www.t-nation.com/training/tip-do-a-volume-deload-for-strength-gains

On hypertrophy days, I am going to keep the weights the same, but rep ranges will go down to 6-12, probably closer to 8-10. Same number of sets, but no drop sets

 

[AntM1564]

This first post is what I did last week, so you now what I did and to use this as a reference for my next deload.

Regarding the training on the heavy days, I did the last warm up set of 5/3/1 light variation for my first set of 5 reps. Then the first working set for 3 reps, then the second working set for a single. I then did 80% of all my other lifts for 6-8 reps. Yesterday, I did legs at 70% and did no more than 6 reps. I also did added low intensity cardio. Anywhere from 10-30 minutes.

Going forward, I am going to go with 70% and 6-8 reps. I will also do added cardio.

On the hypertrophy days, I used the same weights and amount of sets, but went from 10-12 reps down to 6-10. I stuck to 8 reps on average.

Next time, I will do the same, but hit no more than 6 reps, that way I will reduce volume by a half, but keep the same weight.

As far as nutrition goes, I was following the same macros and calories up until Friday. On Friday, I lowered calories by 700 and then by 1,000 on Saturday. I figured it was pointless to eat the same amount and lowered those two days by a large amount to make up for the higher calories the previous five days.

On the future, I will use the amount of calories or my low carb day, but vary the macros.

 

[AntM1564]

April 29, 2018
Push Power

Weight - 167.8

Weight is down 1.6 pounds. Towards the end of the deload, I decided to drop calories quite a bit since I was still gaining 1 pound per week on the deload week, and that pace was too much for me. I don't know if the drop in weight is glycogen since I reduced carbs or just from the overall caloric decrease. I am decreasing my calories from the week before the deload 100 each day. I would much rather focus on gaining .5 pounds per week or so, until I cycle again.

Training today went very well. I was surprised how well bench went given the weight loss. On the joker set, 10% I feel like I could have hit five reps if I did not go for the 7th on the 5+ set.

I on 5+ set of military press, I racked the bar at 5 reps for some reason, I had one, maybe two more in me. Because of that, I did a joker set of about 7.5%. I think that combined with rest pause sets on almost every exercise too away one rep from every exercise.

Last 5 Rep Week (heavy variation) 3/11/18

Bench

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

Military Press

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

Training

Bench Press 5 Rep week (heavy variation)

175x5
185x5
195x7 (5+ set)
205x4 (+1 rest pause rep) (joker set)

Military Press

120x5
125x5
135x5 (5+ set)
145x3 (joker set)

Close Grip Floor Press

175x5,4,4 (+1 rest pause rep) (-1 rep)

Incline BB Press

160x76,6,6 (+1 rest pause rep) (-1 rep)

Hammerstrength Seated Shoulder Press

150x7,6,6 (no change)

Weighted Dips

70x6,6,6 (+1 rest pause rep) (-1 rep)

Nutrition

High Carb

Cals - 3,575
Carbs - 465g

• Fiber - 50g

Protein - 255g
Fat - 87g

• Sat. - 27g
• Poly. - 26g
• Mono. - 10g

 

[AntM1564]

April 30, 2018
Pull Power

Good session today. I did not do a joker set since the 5+ set was a grinder. I did one back down set,. Everything else went very well.

Last 5 Rep Week Heavy Variation 3/12/18

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

Training

Deadlift 5 Rep Week Heavy Variation

345x5
365x5
390x6 (5+ set)
345x5

Weighted Pullups

17.5x5,5,4 (no change)

Bent Over Barbell Row

145x6,6,6 (no change)

Wide Neutral Grip Seated Cable Row

125x7,7,6 (+ 2 reps)

Close Grip Neutral Grip Pulldowns

162.5x7,7,6 (no change)

Reverse Pec Deck

140x7,6,6 (no change)

Nutrition

Low Carb

Cals - 3,075
Carbs - 285g

• Fiber - 50g

Protein - 255g
Fat - 111g

• Sat. - 33g
• Poly. - 20g
• Mono. - 22g

 

[AntM1564]

May 1, 2018
Legs Hypertrophy

Solid session today, but my lord. I forgot to post this yesterday, but the DOMS in my chest and delts are really being felt. Same thing this morning. My back, lower, upper, erectors, and even biceps to an extent are screaming. When I was foam rolling post workout today, I couldn't believe how sore my back was. I haven't had DOMS like this in a while. Maybe it was the deload week and not going above 8 reps?

Training

Leg Press

480x10,10,10 (+10 lbs)

Lying Hamstring Curl

95x10,10,10 (+5 lbs)

Leg Extensions

165x12,11,10 (+2 reps)

Seated Hamstring Curl

200x10,10,10 (no change) (I may drop the weight next week and focus on three second hold)

Seated Calf

165x10,10,10 (+5 lbs)

Standing Calf Raises

240x11,10,10 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,325
Carbs - 365g

• Fiber - 51g

Protein - 255g
Fat - 101g

• Sat. - 22g
• Poly. - 34g
• Mono. - 9g

 

[AntM1564]

May 3, 2018
Push Hypertrophy

Very happy with the session today

Training

Incline Dumbbell Press

Incline - 70x10,10 (+5 lbs)
65x9 (+2 rest pause reps) (-1 rep)

Military Press

85x10,10,10

Hoist Dip Machine

200x11,10,10 (+5 lbs)

Flat Dumbbell Press

55x10,10,10

V Bar Pressdown

49x10,10,10 (+1.5 lbs) (very slow negatives)

Seated Side Delt Machine

75x11,10,10 (+5 lbs)

Nutrition

Low Carb Day

Cals - 3,075
Carbs - 285g

• Fiber - 50g

Protein - 255g
Fat - 110g

• Sat. - 29g
• Poly. - 21g
• Mono. - 23g

 

[AntM1564]

May 4, 2018
Pull Hypertrophy

Great session today. Can't wait to squat heavy tomorrow.

Training

Lat Pulldowns

105x10,10,11 (+5 lbs)

Close Grip Seated Cable Row

125x10,10,10 (+5 lbs)

Close Grip Pulldown (neutral grip)

110x11,11,10 (+2 lbs)

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

100x12,11,11 (+3 reps)

Overhand Cable Row

85x11,11,10 (+2 reps)

Reverse Pec Deck

120x11,10,10 (+2.5 lbs)

Nutrition

High Carb

Cals - 3,575
Carbs - 460g

• Fiber - 50g

Protein - 255g
Fat - 83g

• Sat. - 17g
• Poly. - 14g
• Mono. - 27g

 

[AntM1564]

May 5, 2018
Lower Power

I don't know how to feel about the session today. I thought it would have been a little better since the hypertrophy days this week went well. But I think I am beating myself up for no reason. I have to keep in mind that the weights I used are 10 pounds heavier than the last week of 5 reps since that is the progression on 5/3/1. If I am able to hit the plus set for more than the prescribed reps, that is a win.

I took out paused squats today. My legs were done after squatting today. Instead of doing paused squats, I am going to do back down sets. There is no need to 3 sets of pause squats if I am going to do 5 or 6 sets of regular squats using the 5/3/1 method.

I also have my next cycle planned out, ordering my items sometime this week.

Last 5 Rep Week Heavy Variation 3/17/18

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

Training

Back Squat 5 Rep Week Heavy Variation

265x5
280x5
300x6 (5+ set)
320x3 (joker set)
280x5
265x5

Hip Thrust

345x6,6,6 (-1 rep)

Lying Hamstring Curl

145x6,6,6 (+4 reps)

Leg Extensions

200x8,8,8

Standing Calf Raise

340x7,6,6 (+10 lbs)

Seated Calf Raise

205x8,7 (+5 lbs)
210x6

Nutrition

Moderate Carb

Cals - 3,325
Carbs - 365g

• Fiber - 50g

Protein - 255g
Fat - 98g

• Sat. - 31g
• Poly. - 29g
• Mono. - 9g

 

[AntM1564]

May 6, 2018
Push Power

Weight - 170

Weight is up 2.2 pounds. I am going to take 100 cals off each day to see what happens with the weight. I want to get close to a smaller surplus when my cycle comes around. I am going to go for a recomp/slight bulk. I think the weight gain is more or less due to water/glycogen since I was low carb during the deload last week.

I was very happy with the training today. It went very well. I have a fun toy (I hope) coming in the mail tomorrow. I will post pictures of it when I get it.

Last 3 Rep Week (heavy variation) 3/18/18

Bench

180x3
190x3
200x5 (3+ set)
225x2 (joker set)
190x3
180x8

Military Press

120x3
130x3
135x3 (3+ set)
155x1 (joker set)
130x3
120x7

Training

Bench Press 5 Rep week (heavy variation)

185x3
195x3
205x4 (3+ set)
225x2 (+1 rest pause rep) (joker set)

Military Press

125x3
135x3
140x3 (3+ set)
155x1 (joker set)

Close Grip Floor Press

175x5,5,5 (+2 reps)

Incline BB Press

160x6,6,6 (+2 rest pause rep) (no change, but one extra rep on the rest pause and it felt smoother)

Hammerstrength Seated Shoulder Press

150x8,7,7 (+3 reps)

Weighted Dips

70x6,6,6 (no change, but I am heavier this week.)

Nutrition

High Carb

Cals - 3,475
Carbs - 460g

• Fiber - 50g

Protein - 255g
Fat - 78g

• Sat. - 23g
• Poly. - 24g
• Mono. - 8g

 

[AntM1564]

May 7, 2018
Pull Power

Good session today. Energy, focus, and pump were all very good. My toy came in the mail today, I can't wait to try it out!

Last 5 Rep Week Heavy Variation 3/19/18

360x3
380x3
400x4 (3+ set)

Training

Deadlift 3 Rep Week Heavy Variation

365x3
390x3
410x4
365x4

Weighted Pullups

17.5x5,4,4 (-1 rep, but a 2.6 pound weight gain)

Meadows Row

52.5x7,7,6

Wide Neutral Grip Seated Cable Row

125x8,7,7 (+ 2 reps)

Close Grip Neutral Grip Pulldowns

162.5x8,7,6 (+1 rep)

Reverse Pec Deck

140x8,6,6 (+1 rep)

Nutrition

Low Carb

Cals - 2,975
Carbs - 285g

• Fiber - 50g

Protein - 255g
Fat - 97g

• Sat. - 27g
• Poly. - 18g
• Mono. - 23g

 

[booneman77]

Ant, everyhting about those statements and that "toy's" name screams dildo hahaha

 

[AntM1564]

May 8, 2018
Legs Hypertrophy

The right side of my lower back is a little more sore than normal. Similar to the injury I had on the left side about 6 weeks ago. I will keep an eye on this.

Training

Leg Press

540x8,8,9 (+10 lbs)

Lying Hamstring Curl

115x8,8,8 (+5 lbs)

Leg Extensions

165x14,12,11 (+4 reps)

Seated Hamstring Curl

180x10,10,10

Seated Calf

165x12,11,10 (+3 reps)

Standing Calf Raises

240x12,11,10 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,225
Carbs - 365g

• Fiber - 50g

Protein - 255g
Fat - 87g

• Sat. - 24g
• Poly. - 22g
• Mono. - 7g

 

[AntM1564]

Ant, everyhting about those statements and that "toy's" name screams dildo hahaha

Who said I wasn't using it for that? Just kidding!

 

[booneman77]

Who said I wasn't using it for that? Just kidding!

i mean, you've gotta try it every way at least once, right?

 

[AntM1564]

May 10, 2018
Push Hypertrophy

Good workout today. I got a little distracted though because one of my students apparently goes to my gym, came up to me, so I was on my toes the rest of the time. I may need to change gyms!

Training

Incline Dumbbell Press

Incline - 75x8 (+5 lbs)
70x8,8 (no change)

Seated Military Press

95x8,8,8

Hoist Dip Machine

200x12,10,10 (+1 rep)

Flat Dumbbell Press

55x12,11,10 (+3 reps)

V Bar Pressdown

49x12,11,11 (+3 reps) (very slow negatives)

Seated Side Delt Machine

75x11,10,10 (no change)

Nutrition

Low Carb Day

Cals - 2,975
Carbs - 285g

• Fiber - 50g

Protein - 255g
Fat - 95g

• Sat. - 27g
• Poly. - 17g
• Mono. - 22g

 

[christ83189]

May 10, 2018
Push Hypertrophy

Good workout today. I got a little distracted though because one of my students apparently goes to my gym, came up to me, so I was on my toes the rest of the time. I may need to change gyms!

Training

Incline Dumbbell Press

Incline - 75x8 (+5 lbs)
70x8,8 (no change)

Seated Military Press

95x8,8,8

Hoist Dip Machine

200x12,10,10 (+1 rep)

Flat Dumbbell Press

55x12,11,10 (+3 reps)

V Bar Pressdown

49x12,11,11 (+3 reps) (very slow negatives)

Seated Side Delt Machine

75x11,10,10 (no change)

Nutrition

Low Carb Day

Cals - 2,975
Carbs - 285g

• Fiber - 50g

Protein - 255g
Fat - 95g

• Sat. - 27g
• Poly. - 17g
• Mono. - 22g

What kind of student? What do you teach?

 

[AntM1564]

What kind of student? What do you teach?

A freshmen from my CP (college prep) western civilization class. I teach high school social studies.

 

[AntM1564]

May 11, 2018
Pull Hypertrophy

Another great pull day

Training

Lat Pulldowns

115x8,8,9 (+5 lbs)

Close Grip Seated Cable Row

142.5x8,8,8 (+2.5 lbs)

Close Grip Pulldown (neutral grip)

110x12,11 (+1 rep)
112.5x10 (+2.5 lbs)

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

105x10,10,10 (+5 lbs)

Underhand Cable Row

90x10,10,10

Reverse Pec Deck

120x10,10,10 (-1 rep)

Nutrition

High Carb

Cals - 3,475
Carbs - 460g

• Fiber - 50g

Protein - 255g
Fat - 74g

• Sat. - 17g
• Poly. - 13g
• Mono. - 22g

 

[AntM1564]

May 12, 2018
Lower Power

Pretty happy with today. I put pause squats back in, but only two sets. I took one set away from extensions and lying leg curls each. I paused right above parallel. I added them because I felt like I was coming out of the hole slower, but that could have been for a few different reasons. I felt like my negatives were slower than they should have been. I think I was do this because a buddy gave me his right SBD knee sleeve since the seam on mine was starting to come apart. I know it is the same thing, but I had to test it out in mind my. I also think I am setting up with the bar lower on my back. Last week and this, I felt the squats way more in my glutes than I normally would.

Last 3 Rep Week Heavy Variation 3/24/18

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

Training

Back Squat 3 Rep Week Heavy Variation

280x3
300x3
315x4 (3+ set)
335x2 (+1 rest pause) (joker set)
300x3
280x5

Pause Squats

235x4,4

Hip Thrust

345x7,7,6 (-2 reps)

Lying Hamstring Curl

145x7,6 (+1 rep)

Leg Extensions

200x9,9 (+2 reps)

Standing Calf Raise

340x7,7,7 (+2 reps)

Seated Calf Raise

210x7,7,6 (+5 pounds for 2 sets)

Nutrition

Moderate Carb

Cals - 3,225
Carbs - 365g

• Fiber - 50g

Protein - 255g
Fat - 84g

• Sat. - 29g
• Poly. - 19g
• Mono. - 7g

 

[AntM1564]

May 13, 2018
Push Power

Weight - 170

Weight is unchanged.

The session was pretty good. I could not hit the joker set on bench, I think it was more of a form thing than anything. I hit the joker set on military press. I was only going to hit floor presses for one set of 180 since I've been babying 175, but I hit 180 for all three sets, but thought I was going to die on the last, it was a grinder. I hit an extra rep on the first set of incline bench and dips, but only hit 5 on the last set of each exercise, so there was no change there.

Last 1 Rep Week (heavy variation) 3/25/18

Bench

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

Military Press

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

Training

Bench Press 1 Rep week (heavy variation)

175x5
195x3
220x2 (1+ set)
240x0(joker set)
195x3
175x5

Military Press

120x5
135x3
150x3 (1+ set)
160x1 (joker set)

Close Grip Floor Press

180x4,4,4 (+5 lbs)

Incline BB Press

160x7,6,5 (no change)

Hammerstrength Seated Shoulder Press

160x6,6,6 (+10 lbs)

Weighted Dips

70x7,6,5 (no change)

Nutrition

High Carb

Cals - 3,475
Carbs - 455g

• Fiber - 50g

Protein - 255g
Fat - 79g

• Sat. - 23g
• Poly. - 22g
• Mono. - 10g

 

[AntM1564]

I'm back!

Let me explain why I have been MIA.

First off, I was busy with work. The end of the school year and finals take a lot of time. Yesterday was the last day of classes, but it isn't over yet. I was asked to teach summer school and the pay is decent, so of course, I am teaching. It begins Monday, but is only two weeks. Needless to say, I will have some extra time and I will post. If not the same day of the workout, the next day I will.

Next, here is what has been happening training wise. About 10 weeks ago, I posted in here that I hurt the left side of my lower back. The discomfort/tightness was going away each week. About 5 or 6 weeks after that, I started feeling the same discomfort on the right side. I was still squatting, deadlifting, and lifting heavy with it. Then, while I was squatting the Saturday before Memorial day, I felt this radiating pain throughout my lower back. I finished the workout though, but I could not do some exercises. This was four weeks ago. The next day, I could not bend over and I could not full bend over until the end of the week. Up until a few days ago, I still had some general tightness. I took the first week off, but have gotten back on my routine the past two weeks with no issues. There is not discomfort, but it does feel like my back is taxed sometimes.

I have been foam rolling and stretching the area more. I am also lightly foam rolling my lower back before training. I have been using the hydromassage chair at my gym and that has helped. I also got a real massage a week and a half ago, which helped. The woman removed so many knots from my glutes. She informed me that my right quad is tight and left hamstring is tight, which could be why each side of the back was affected at different times. I have been very proactive with loosening these areas.

Now, my goals. since my last post, I am eating a little less, doing a little more cardio and weight about the same. I will weigh in tomorrow. I am starting my fourth week of 1 Andro and I am introducing P Mag tomorrow. In 2-4 weeks, I will start my real cycle, test and deca. I am just frontloading the cycle right now. Strength is up and body composition is definitely improved over the past few weeks. With the real cycle, I am looking to mostly recomp/put on some weight. I will more than likely cut after with the help of some other stuff I will get into at a later time.

I think I figured out why my back was achy, there are some things I am working on.

 

[AntM1564]

June 16, 2018
Lower Power

Last 1 Rep Week 3/25/18

265x5
300x3
335x2
355x1
355x1
300x3
265x7

Training

Back Squat 1 Rep Week

265x5
300x3
335x3
365x1
300x3
265x7

Pause Squats

240x5,5

Hip Thrust

350x7,6,6 (+1 rep)

Lying Hamstring Curl

130x7,6

Leg Extensions

210x9,8 (+1 rep)

Standing Calf Raise

290x10,9,8 (+3 reps)

Seated Calf Raise

180x9,8,8 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,175
Carbs - 340g

• Fiber - 50g

Protein - 301g
Fat - 73g

• Sat. - 29g
• Poly. - 9g
• Mono. - 5g

 

[AntM1564]

June 17, 2018
Push Power

Weight - 170.6

Weight is unchanged from last week. I am going to increase cals by 25 each day, in the form of protein and fats. I need to get my fats to at least 20% of my macros.

Today went over my expectations. The accessory work did not improve, or only improved slightly, but my bench really went better than I thought and so did military press. I did not hit a 6th rep on the military press, but over the past few weeks, since I have been back from the injury, I am resting the bar on my clavicle after each rep versus bringing it down and pressing back up. So they are essentially paused reps. I have been doing this because I can brace better and take my lower back out of the movement.

I am debating on whether or not to do the heavy variation for deadlifts tomorrow.

Last 5 Rep Week (heavy variation) 4/29/18

Bench

175x5
185x5
195x7
205x4

Military Press

120x5
125x5
135x5
145x3

Training

Bench Press 5 Rep week (heavy variation)

175x5
190x5
200x7 (5+ set)
210x5 (joker set)

Military Press

120x5
130x5
140x5 (5+ set)
120x6

Close Grip Floor Press

190x4,4,4 (+5 lbs)

Incline BB Press

165x6,6,6 (no change)

Hammerstrength Seated Shoulder Press

185x7,7,6 (+1 rep)

Weighted Dips

70x7,7,6 (+1 rep)

Nutrition

High Carb

Cals - 3,450
Carbs - 405g

• Fiber - 50g

Protein - 301g
Fat - 76g

• Sat. - 29g
• Poly. - 8g
• Mono. - 3g

 

[AntM1564]

June 18, 2018
Pull Power

Good session today. I only bumped up the deadlift this cycle by 5 pounds instead of 10. On some of the warm up sets, I felt that spot in the right side of my back tightening. I think it was a form thing though, not bracing my core. The working sets felt good.

Yesterday, I noticed I was lacking energy. Today as well. I am thinking that I have too much volume in my sessions. I would like some opinions on potentially over training. My lifts have no stalled, but energy is lacking. Yesterday's session, add three more sets for chest, delts, and triceps. He is all of today's session.

Last 5 Rep Week Heavy Variation 4/30/18

345x5
365x5
390x6

Training

Deadlift 5 Rep Week Heavy Variation

345x5
370x5
395x5 (+1 rest pause rep after 90 sec rest, so 6 total reps)

Weighted Pullups

20x4,4,4 (+2.5 lbs)

Neutral Shoulder Width Pulldown

152.5x8,7,7 (+2 reps)

Close Grip Neutral Grip Seated Cable Row

142.5x6,6,6 (n/a)

Overhand Seated Cable Rows

110x7,7,6 (+1 rep)

Meadows Row

57.5x8,7,7 (+2.5 lbs)

Reverse Pec Deck

150x6,6,6 (+5 lbs)

Hammerstrength Shrug Machine

280x10,9,8 (+2 reps)

Machine Preacher Curl

95x9,8 (+1 rep)

Standing Cable Curl

47.5x10,9 (+2 lbs)

Cable Hammer Curl

37.5x8,8 (no change)

Nutrition

Low Carb

Cals - 2,950
Carbs - 285g

• Fiber - 50g

Protein - 309g
Fat - 76g

• Sat. - 24g
• Poly. - 14g
• Mono. - 18g