booneman77
Legend
This is awesome! looks like the program is treating you as well as it did for me!
AntM's Lean Bulk and Everything Else This Summer Log
- Thread starter AntM1564
- Start date
This is awesome! looks like the program is treating you as well as it did for me!
AntM1564
Legend
Yes sir! I hate that the deload week is this coming week since weight is moving nicely, but I know I will come back even stronger. I cannot wait to test my new maxes.
AntM1564
Legend
August 18, 2015
Legs Hypertrophy
Interview seemed to go well. I couldn't finish my lesson again, but they know where I was going with it. 15 minutes is rough.
Training went very well today. I had an epic pump going, you could see my veins through my leggings. All set for tomorrow too. I have rides set up and 3 meals packed lol.
Training.
Leg Press 60 - 90 sec rest
310x6,6,6,6,6,6,7*
This week called for 7 sets of 6 with the last set being AMRAP.
V Squat 60 - 90 sec rest
190x8,8,9*
This week called for 3 sets of 8 with the last set being AMRAP.
Seated Hamstring Curl 60 - 90 sec rest
120x12,10,10
Leg Extensions 60 - 90 sec rest
120x12
125x10,10
Walking Barbell Lunges 60 - 90 sec rest
80x13,12,12
Reps for each leg. One rep less than last week with the same weight. However, I only rested 60-70 seconds as opposed to the 90 seconds of last week.
Standing Calf Raises 45 - 60 sec rest
150x11,10,10
Seated Calf Raises 45 - 60 sec rest
100x11,10,10
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
Fat - 74g
Legs Hypertrophy
Interview seemed to go well. I couldn't finish my lesson again, but they know where I was going with it. 15 minutes is rough.
Training went very well today. I had an epic pump going, you could see my veins through my leggings. All set for tomorrow too. I have rides set up and 3 meals packed lol.
Training.
Leg Press 60 - 90 sec rest
310x6,6,6,6,6,6,7*
This week called for 7 sets of 6 with the last set being AMRAP.
V Squat 60 - 90 sec rest
190x8,8,9*
This week called for 3 sets of 8 with the last set being AMRAP.
Seated Hamstring Curl 60 - 90 sec rest
120x12,10,10
Leg Extensions 60 - 90 sec rest
120x12
125x10,10
Walking Barbell Lunges 60 - 90 sec rest
80x13,12,12
Reps for each leg. One rep less than last week with the same weight. However, I only rested 60-70 seconds as opposed to the 90 seconds of last week.
Standing Calf Raises 45 - 60 sec rest
150x11,10,10
Seated Calf Raises 45 - 60 sec rest
100x11,10,10
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
- Fiber - 47g
Fat - 74g
- Sat. - 19g
- Poly. - 10g
- Mono. - 20g
AntM1564
Legend
August 19, 2015
Off Day
Today is my 3 year anniversary of my transplant. I just got home from th biopsy. They said it looks good. I have a follow up on the 31st to go over everything from last week and today. My groin is not nearly as sore as it was two years ago when they went that route. The bleed stopped pretty quickly as well.
On a sour note, I did not get either technical high school position. I am a little shocked since I went to school in the system, and at one of the schools I applied to, did my student teaching there, and worked there. However, I do realize that there were more qualified people that applied to those positions. I have pretty much no experience for obvious reasons. Well see what happens. Pretty bummed I won't have a teaching position this year, but I am a little relieved because I would have less than a week to prep my classroom and lesson plans.
Nutrition
Low Carb
Cals - 2,125
Carbs - 77g
Fat - 113g
Off Day
Today is my 3 year anniversary of my transplant. I just got home from th biopsy. They said it looks good. I have a follow up on the 31st to go over everything from last week and today. My groin is not nearly as sore as it was two years ago when they went that route. The bleed stopped pretty quickly as well.
On a sour note, I did not get either technical high school position. I am a little shocked since I went to school in the system, and at one of the schools I applied to, did my student teaching there, and worked there. However, I do realize that there were more qualified people that applied to those positions. I have pretty much no experience for obvious reasons. Well see what happens. Pretty bummed I won't have a teaching position this year, but I am a little relieved because I would have less than a week to prep my classroom and lesson plans.
Nutrition
Low Carb
Cals - 2,125
Carbs - 77g
- Fiber - 38g
Fat - 113g
- Sat. - 26g
- Poly. - 12g
- Mono. - 36g
AntM1564
Legend
August 20, 2015
Push Power
First, some non gym updates. Groin was a little tender today. I was nervous about doing one mobility exercise, but it went smooth. Looks good though. Minimal bruising and it is really only tender when something gets pushed up against the area.
Yesterday, I had a school, through the agency, call me to set up an interview. I called them today since I was a little loopy yesterday and had the interview already. It is for a Catholic School. Both positions are part time. One is a long term sub position that starts next week and ends some time in November. The second is a 3/4 position, part time, that has the potential to be full time. That is the one I would like. I would only be there, ideally, for this year since private schools do not pay as well. One portion of the interview was funny. The guy said since we are a private school, there are some things I can discuss that I normally wouldn't be able to. Basically, he asked if I was an atheist homosexual living with my partner lmao. I could tell he was not comfortable asking, he didn't ask like that though.
As far as training goes, OHP went very smooth today. Also, I planned on increasing my bench by 10 pounds from last week, but went up 15 and it was easy. Finally, after doing my mobility work at the end, I took a light, 10 pound, kettlebell and tried something. I did a one arm shoulder press and I liked it. I may incorporate those next cycle.
Training
OHP 3-5 min rest
120x2,2,2,2,2,2,2,3*
This week was 8x2 with the last set being AMRAP.
Flat Bench 2-3 rest
160x3,3,3,3,5*
This week calls for 5 sets of 3 with the last set being AMRAP.
Seated Machine Shoulder Press 60 - 90 sec rest
170x7,6,6
Incline Bench 60 - 90 sec rest
120x6,6,6
Close Grip Bench Press 60-90 sec rest
120x7,6,6
V Bar Cable Pressdown 45 - 60 sec rest
52.5x7,6,6
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
Fat - 49g
Push Power
First, some non gym updates. Groin was a little tender today. I was nervous about doing one mobility exercise, but it went smooth. Looks good though. Minimal bruising and it is really only tender when something gets pushed up against the area.
Yesterday, I had a school, through the agency, call me to set up an interview. I called them today since I was a little loopy yesterday and had the interview already. It is for a Catholic School. Both positions are part time. One is a long term sub position that starts next week and ends some time in November. The second is a 3/4 position, part time, that has the potential to be full time. That is the one I would like. I would only be there, ideally, for this year since private schools do not pay as well. One portion of the interview was funny. The guy said since we are a private school, there are some things I can discuss that I normally wouldn't be able to. Basically, he asked if I was an atheist homosexual living with my partner lmao. I could tell he was not comfortable asking, he didn't ask like that though.
As far as training goes, OHP went very smooth today. Also, I planned on increasing my bench by 10 pounds from last week, but went up 15 and it was easy. Finally, after doing my mobility work at the end, I took a light, 10 pound, kettlebell and tried something. I did a one arm shoulder press and I liked it. I may incorporate those next cycle.
Training
OHP 3-5 min rest
120x2,2,2,2,2,2,2,3*
This week was 8x2 with the last set being AMRAP.
Flat Bench 2-3 rest
160x3,3,3,3,5*
This week calls for 5 sets of 3 with the last set being AMRAP.
Seated Machine Shoulder Press 60 - 90 sec rest
170x7,6,6
Incline Bench 60 - 90 sec rest
120x6,6,6
Close Grip Bench Press 60-90 sec rest
120x7,6,6
V Bar Cable Pressdown 45 - 60 sec rest
52.5x7,6,6
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
- Fiber - 49g
Fat - 49g
- Sat. - 11g
- Poly. - 5g
- Mono. - 11g
AntM1564
Legend
August 21, 2015
Pull Hypertrophy
Training
T Bar Rows 60 - 90 second rest
107.5x6,6,6,6,6,6,8*
This week calls for 7x6 with the last set being AMRAP.
Pullups 60 - 90 sec rest
Bodyweight x 8,8,8*
This week calls for 3 sets of 8 with the last set being AMRAP. I
Underhand Machine Row 60 - 90 sec rest
120x11,10,10
V Bar Pulldown 60 - 90 sec rest
110x11,10,10
Meadows Lat Pulldowns 60 - 90 sec rest
40x10
42.5x10,10
First time doing these. I did them with a 40 pound band plus the weight listed above. Here is a video, I really enjoyed the movement.
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Facepulls 60 - 90 sec rest
17.5x10
12.5x10,10
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
Fat - 79g
Pull Hypertrophy
Training
T Bar Rows 60 - 90 second rest
107.5x6,6,6,6,6,6,8*
This week calls for 7x6 with the last set being AMRAP.
Pullups 60 - 90 sec rest
Bodyweight x 8,8,8*
This week calls for 3 sets of 8 with the last set being AMRAP. I
Underhand Machine Row 60 - 90 sec rest
120x11,10,10
V Bar Pulldown 60 - 90 sec rest
110x11,10,10
Meadows Lat Pulldowns 60 - 90 sec rest
40x10
42.5x10,10
First time doing these. I did them with a 40 pound band plus the weight listed above. Here is a video, I really enjoyed the movement.
Invalid Link Removed
Facepulls 60 - 90 sec rest
17.5x10
12.5x10,10
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
- Fiber - 46g
Fat - 79g
- Sat. - 18g
- Poly. - 11g
- Mono. - 33g
AntM1564
Legend
August 22, 2015
Lower Power
First off training, then I will talk about some decent news I got today.
Training was great today. Everything seemed easy and I had a great pump. My working sets of squats were 10 pounds heavier than last week. The first 3 or 4 sets were a little shaky, but I figured out why. I wasn't bracing my core 100%. I think this was because I wasn't doing it during my warm up sets. I usually treat my warm up sets, no matter if it is the bar or my heaviest warm up, like my working sets. Today, I was just flying through them for some reason. Once I figured out what was going wrong, I killed the squats. I even hit 2 extra reps on the last set since things went smoothly and because this was the last session before my deload starting tomorrow.
When I got home, I was having a nice post workout meal. I got a call from the teaching agency. They called me with a potential school, but I said no due to distance. Then he told me that the Catholic school which I interviewed at will probably call me Monday, if not Tuesday, with one of the offers. He said the position they want me to accept is the part time teacher, which is better than the long term sub. It would be a year long contract. Was this ideal, no. However, this is experience that will hopefully open doors to a full time position in a public school next year. Also, one of the classes I get to decide what I want to teach. The agency will get 7.5% of my salary, but it is still an okay amount of money.
Training
Back Squat 3-5 min rest
222x2,2,2,2,2,2,2,4*
This week was 8x2 with the last set being AMRAP.
Roman Deadlift 60 - 90 sec rest
250x3,3,3,3,4*
This week calls for 5 sets of 3 with the last set being AMRAP.
Leg Extensions 60 - 90 sec rest
165x7,6,6
Lying Leg Curl 60 - 90 sec rest
105x6,6,6
Stand Calf 45 - 60 sec rest
200x8,7,7
Seated Calf 45 - 60 sec rest
105x8,7,7
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
Fat - 79g
Lower Power
First off training, then I will talk about some decent news I got today.
Training was great today. Everything seemed easy and I had a great pump. My working sets of squats were 10 pounds heavier than last week. The first 3 or 4 sets were a little shaky, but I figured out why. I wasn't bracing my core 100%. I think this was because I wasn't doing it during my warm up sets. I usually treat my warm up sets, no matter if it is the bar or my heaviest warm up, like my working sets. Today, I was just flying through them for some reason. Once I figured out what was going wrong, I killed the squats. I even hit 2 extra reps on the last set since things went smoothly and because this was the last session before my deload starting tomorrow.
When I got home, I was having a nice post workout meal. I got a call from the teaching agency. They called me with a potential school, but I said no due to distance. Then he told me that the Catholic school which I interviewed at will probably call me Monday, if not Tuesday, with one of the offers. He said the position they want me to accept is the part time teacher, which is better than the long term sub. It would be a year long contract. Was this ideal, no. However, this is experience that will hopefully open doors to a full time position in a public school next year. Also, one of the classes I get to decide what I want to teach. The agency will get 7.5% of my salary, but it is still an okay amount of money.
Training
Back Squat 3-5 min rest
222x2,2,2,2,2,2,2,4*
This week was 8x2 with the last set being AMRAP.
Roman Deadlift 60 - 90 sec rest
250x3,3,3,3,4*
This week calls for 5 sets of 3 with the last set being AMRAP.
Leg Extensions 60 - 90 sec rest
165x7,6,6
Lying Leg Curl 60 - 90 sec rest
105x6,6,6
Stand Calf 45 - 60 sec rest
200x8,7,7
Seated Calf 45 - 60 sec rest
105x8,7,7
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
- Fiber - 47g
Fat - 79g
- Sat. - 26g
- Poly. - 8g
- Mono. - 22g
AntM1564
Legend
AntM Reviews Body Nutrition Truetein
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Invalid Link Removed
Here is a disclaimer. Prior to this, I was against this brand of protein. I purchased the Cinnabun a long time ago and it was very chalky and tasteless. Also, manufacturing issues turned me away. I'm not going to get into it, if you want, look it up.
I had samples of S'mores lying around and decided to give them a go. In the first picture, to the left, you will see a darker spot. That was actually some chocolate, almost like chocolate syrup. You can see that the powder has mini marshmallows in it as well. I had it as a shake in 8 ounces of almond milk and in a bowl of oatmeal. First, the shake.
As you can see there is no foaming or clumping. I was both surprised and disappointed with the consistency of the shake. It was very thin which is usually not the case with a blend. I prefer to have thicker shakes.
As far as the taste goes, for the shake, it was a light, not sweet marshmallow flavor. It wasn't bad, but not my cup of tea. If it was sweeter, I would have liked it more. It did not remind me or S'mores because there was no hint of chocolate or graham cracker.
In oatmeal, it is 10 times better. I don't know if it was the heat, but I got the marshmallow and chocolate flavors. It was very good. I wish there were either graham cracker pieces or some grit, like the top of a graham cracker.
All in all, it is not bad powder. The flavor is not overwhelming, but it is somewhat disappointing. The profile is great and the price is good. Would I suggest it, no. And that is because I would not purchase due to the underwhelming flavor. I would not spend money on a tub again, but if I tried samples of different flavors and found one I enjoyed, I would consider purchasing it in the future.
Invalid Link Removed
Invalid Link Removed
Here is a disclaimer. Prior to this, I was against this brand of protein. I purchased the Cinnabun a long time ago and it was very chalky and tasteless. Also, manufacturing issues turned me away. I'm not going to get into it, if you want, look it up.
I had samples of S'mores lying around and decided to give them a go. In the first picture, to the left, you will see a darker spot. That was actually some chocolate, almost like chocolate syrup. You can see that the powder has mini marshmallows in it as well. I had it as a shake in 8 ounces of almond milk and in a bowl of oatmeal. First, the shake.
As you can see there is no foaming or clumping. I was both surprised and disappointed with the consistency of the shake. It was very thin which is usually not the case with a blend. I prefer to have thicker shakes.
As far as the taste goes, for the shake, it was a light, not sweet marshmallow flavor. It wasn't bad, but not my cup of tea. If it was sweeter, I would have liked it more. It did not remind me or S'mores because there was no hint of chocolate or graham cracker.
In oatmeal, it is 10 times better. I don't know if it was the heat, but I got the marshmallow and chocolate flavors. It was very good. I wish there were either graham cracker pieces or some grit, like the top of a graham cracker.
All in all, it is not bad powder. The flavor is not overwhelming, but it is somewhat disappointing. The profile is great and the price is good. Would I suggest it, no. And that is because I would not purchase due to the underwhelming flavor. I would not spend money on a tub again, but if I tried samples of different flavors and found one I enjoyed, I would consider purchasing it in the future.
AntM1564
Legend
Quick update for this week before I get into today's session.
This week is a deload week. Volume will stay the same, intensity will slightly increase due to TUT and rest periods being at 60 seconds and no longer, except for the primary lifts on heavy days. However, weight will be decreased for every exercise. I will decrease the weight by 60%-70% of the weight I would have used. On squat, deadlift, and bench, I will use my 1 rep max from about 6 weeks ago and use 60% of that. Lifting temp will be even slower and more controlled with a hold at the contraction for everything, increasing TUT.
This week is a deload week. Volume will stay the same, intensity will slightly increase due to TUT and rest periods being at 60 seconds and no longer, except for the primary lifts on heavy days. However, weight will be decreased for every exercise. I will decrease the weight by 60%-70% of the weight I would have used. On squat, deadlift, and bench, I will use my 1 rep max from about 6 weeks ago and use 60% of that. Lifting temp will be even slower and more controlled with a hold at the contraction for everything, increasing TUT.
AntM1564
Legend
August 23, 2015
Push Hypertrophy
Weight - 150.2
Up .6 pounds this week. However, I did not go to the bathroom this morning pre weight, if you know what I mean. I probably would have been the same weight if I was able to go. Calories will stay the same this week. I don't know what has caused the weight gain. I think it is the Te. I do not look like I have gained fat, or much of it. I am still vascular and my waist is still the same from the 144-145 weigh ins.
Training session was good today despite it being a deload. Crazy pump, probably due to increased TUT and 2 scoops of Hemavol. I decided I am going to use these deloads as a week off stims. The only stims I will consume during the week is one packet of green tea daily.
Training
Incline BB Bench 60 sec rest
85x6,6,6,6,6,6,6,6
This week calls for 8x6
Seated Smith Shoulder Press 60 sec rest
55x6,6,6
This week calls for 3x6
Dips 60
Body weight x x12,12,11
Pec Deck 60 sec rest
70x12,11,11
Side Lateral Machine 60 sec rest
45x12,12,12,
Cable Standing Behind the Head Extensions 45 sec rest
15.5x12,12,12
Nutrition
Low Carb Day
Cals - 2,125
Carbs - 79g
Fat - 111g
Push Hypertrophy
Weight - 150.2
Up .6 pounds this week. However, I did not go to the bathroom this morning pre weight, if you know what I mean. I probably would have been the same weight if I was able to go. Calories will stay the same this week. I don't know what has caused the weight gain. I think it is the Te. I do not look like I have gained fat, or much of it. I am still vascular and my waist is still the same from the 144-145 weigh ins.
Training session was good today despite it being a deload. Crazy pump, probably due to increased TUT and 2 scoops of Hemavol. I decided I am going to use these deloads as a week off stims. The only stims I will consume during the week is one packet of green tea daily.
Training
Incline BB Bench 60 sec rest
85x6,6,6,6,6,6,6,6
This week calls for 8x6
Seated Smith Shoulder Press 60 sec rest
55x6,6,6
This week calls for 3x6
Dips 60
Body weight x x12,12,11
Pec Deck 60 sec rest
70x12,11,11
Side Lateral Machine 60 sec rest
45x12,12,12,
Cable Standing Behind the Head Extensions 45 sec rest
15.5x12,12,12
Nutrition
Low Carb Day
Cals - 2,125
Carbs - 79g
- Fiber - 37g
Fat - 111g
- Sat. - 28g
- Poly. - 10g
- Mono. - 33g
AntM1564
Legend
August 24, 2015
Pull Power
I felt like a zombie walking into the gym today, I miss my stim pre workout! However, 2 scoops of Hemavol really delivers epic pumps, even at low reps.
I got a call from the Catholic high school. They are going to check my references tomorrow afternoon, after a funeral for the Principal's daughter, and if all comes back fine, I will be offered the position and have to go in later this week to do all of the paper work. I feel bitter sweet about it, but a job is a job and I need the experience.
Training
Deadlift 2-3 min rest
255x5,5,5,5,5
This week was 5x5
Barbell Rows 60 sec rest
110x2,2,2,2,2,2
This week calls for 6 sets of 2 with the last set being AMRAP.
Wde Grip Pullups 60 sec rest
Body weight x 6,6,6
V Grip Grip Lat Pulldown 60 - 90 sec rest
77.5x8,8,8
Hammer Strength Machine Row 60 sec rest
145x8,8,8
This is the plate loaded machine with the regular overhand grip or hammer grip. I do hammer grip, one arm at a time. This was 90 pounds each side.
Reverse Pec Deck 60 sec rest
65x8,8,8
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
Fat - 48g
Pull Power
I felt like a zombie walking into the gym today, I miss my stim pre workout! However, 2 scoops of Hemavol really delivers epic pumps, even at low reps.
I got a call from the Catholic high school. They are going to check my references tomorrow afternoon, after a funeral for the Principal's daughter, and if all comes back fine, I will be offered the position and have to go in later this week to do all of the paper work. I feel bitter sweet about it, but a job is a job and I need the experience.
Training
Deadlift 2-3 min rest
255x5,5,5,5,5
This week was 5x5
Barbell Rows 60 sec rest
110x2,2,2,2,2,2
This week calls for 6 sets of 2 with the last set being AMRAP.
Wde Grip Pullups 60 sec rest
Body weight x 6,6,6
V Grip Grip Lat Pulldown 60 - 90 sec rest
77.5x8,8,8
Hammer Strength Machine Row 60 sec rest
145x8,8,8
This is the plate loaded machine with the regular overhand grip or hammer grip. I do hammer grip, one arm at a time. This was 90 pounds each side.
Reverse Pec Deck 60 sec rest
65x8,8,8
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
- Fiber - 47g
Fat - 48g
- Sat. - 12g
- Poly. - 5g
- Mono. - 9g
cubsfan815
Well-known member
Congrats Anthony!
AntM1564
Legend
CONGRATS!!! showing us teachers can still get a job... sometimes
Thanks guys. It isn't official yet, not until they make sure I'm not an axe murderer or anything.
iThrow
Well-known member
do you murder axes?
cubsfan815
Well-known member
Lol
AntM1564
Legend
August 25, 2015
Legs Hypertrophy
Got the job! I have to go in tomorrow to do some paper work and get a card to get finger printed. I'm excitd, wish it was full time and in a public school, but beggers can't be choosers. Plus, at least I am a college.
Pumps were so painful today!
Training.
Leg Press 60 sec rest
215x6,6,6,6,6,6,6,6
This week called for 8 sets of 6
V Squat 60 sec rest
140x6,6,6
This week called for 3 sets of 6
Seated Hamstring Curl 60 sec rest
80x12,12,12
Leg Extensions 60 sec rest
85x12,12,12
Walking Barbell Lunges 60 sec rest
50x14,14,14
Reps for each leg.
Standing Calf Raises 45 - 60 sec rest
150x11,11,11,10,10
Seated Calf Raises 45 - 60 sec rest
100x11,10,10,10,10
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
Fat - 80g
Legs Hypertrophy
Got the job! I have to go in tomorrow to do some paper work and get a card to get finger printed. I'm excitd, wish it was full time and in a public school, but beggers can't be choosers. Plus, at least I am a college.
Pumps were so painful today!
Training.
Leg Press 60 sec rest
215x6,6,6,6,6,6,6,6
This week called for 8 sets of 6
V Squat 60 sec rest
140x6,6,6
This week called for 3 sets of 6
Seated Hamstring Curl 60 sec rest
80x12,12,12
Leg Extensions 60 sec rest
85x12,12,12
Walking Barbell Lunges 60 sec rest
50x14,14,14
Reps for each leg.
Standing Calf Raises 45 - 60 sec rest
150x11,11,11,10,10
Seated Calf Raises 45 - 60 sec rest
100x11,10,10,10,10
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
- Fiber - 47g
Fat - 80g
- Sat. - 18g
- Poly. - 10g
- Mono. - 28g
booneman77
Legend
Congrats ant! A job is a job. Better to get your foot in the door
cubsfan815
Well-known member
Congrats!
AntM1564
Legend
Thanks guys. I met some of the staff today including my mentor. Seems like a good bunch of people. Some of the women are good looking too, but it is a Catholic school. I don't think I should make any moves lol.
I saw the principal too. He was looking me up and down, probably because I had my USPLabs shirt on. I could tell he lifts. He was probably like our HR department has good taste!
I start on Monday.
AntM1564
Legend
August 20, 2015
Push Power
I won't be starting on Monday for teaching. The assistant principal said it is unlikely for HR to get all of the paperwork done tomorrow, but I should be in for some time next week. The salary is also going to be a little higher than what I anticipated.
Training
OHP 1 min rest
80x5,5,5,5,5
This week was 5x5
Flat Bench 60 sec rest
135x2,2,2,2,2,2
This week calls for 6 sets of 2. I did paused reps.
Seated Machine Shoulder Press 60 sec rest
110x8,8,8
Incline Bench 60 sec rest
80x8,8,8
Close Grip Bench Press 60 sec rest
80x8,8,8
V Bar Cable Pressdown 45 sec rest
35.5x8,8,8
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
Fat - 50g
Push Power
I won't be starting on Monday for teaching. The assistant principal said it is unlikely for HR to get all of the paperwork done tomorrow, but I should be in for some time next week. The salary is also going to be a little higher than what I anticipated.
Training
OHP 1 min rest
80x5,5,5,5,5
This week was 5x5
Flat Bench 60 sec rest
135x2,2,2,2,2,2
This week calls for 6 sets of 2. I did paused reps.
Seated Machine Shoulder Press 60 sec rest
110x8,8,8
Incline Bench 60 sec rest
80x8,8,8
Close Grip Bench Press 60 sec rest
80x8,8,8
V Bar Cable Pressdown 45 sec rest
35.5x8,8,8
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
- Fiber - 49g
Fat - 50g
- Sat. - 12g
- Poly. - 4g
- Mono. - 6g
AntM1564
Legend
August 28, 2015
Pull Hypertrophy
Training
T Bar Rows 60 second rest
80x6,6,6,6,6,6,6,6
This week calls for 8x6
Pullups 60 sec rest
Bodyweight x 6,6,6
This week calls for 3 sets of 6
Underhand Machine Row 60 sec rest
80x12,12,12
V Bar Pulldown 60 sec rest
77.5x12,12,12
Meadows Lat Pulldowns 60 sec rest
25x12,12,12
I did them with a 40 pound band plus the weight listed above.
Reverse Pec Deck 60 sec rest
45x12,12,12
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
Fat - 79g
Pull Hypertrophy
Training
T Bar Rows 60 second rest
80x6,6,6,6,6,6,6,6
This week calls for 8x6
Pullups 60 sec rest
Bodyweight x 6,6,6
This week calls for 3 sets of 6
Underhand Machine Row 60 sec rest
80x12,12,12
V Bar Pulldown 60 sec rest
77.5x12,12,12
Meadows Lat Pulldowns 60 sec rest
25x12,12,12
I did them with a 40 pound band plus the weight listed above.
Reverse Pec Deck 60 sec rest
45x12,12,12
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
- Fiber - 47g
Fat - 79g
- Sat. - 20g
- Poly. - 11g
- Mono. - 23g
AntM1564
Legend
August 29, 2015
Lower Power
Yesterday and today were horrible. I could not get as much lesson planning done due to the dumbest 3 hour training session today. Last night, my PC was acting up. I think I FINALLY resolved the issue. I have to work all day tomorrow so that is shot. Monday I have my follow up from my biopsy. Who knows how long that will take. I wanted to watch the Jets game tonight, I may have to do lesson planning during it though, we'll see.
Training
Back Squat 60 sec rest
185x5,5,5,5,5
This week was 5x5
Roman Deadlift 60 sec rest
175x2,2,2,2,2,2
This week calls for 6 sets of 2
Leg Extensions 60 sec rest
115x8,8,8
Lying Leg Curl 60 sec rest
70x8,8,8
Stand Calf 45 - 60 sec rest
210x8,8,7,6,6
Seated Calf 45 - 60 sec rest
115x8,8,7,7,6
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
Fat - 78g
Lower Power
Yesterday and today were horrible. I could not get as much lesson planning done due to the dumbest 3 hour training session today. Last night, my PC was acting up. I think I FINALLY resolved the issue. I have to work all day tomorrow so that is shot. Monday I have my follow up from my biopsy. Who knows how long that will take. I wanted to watch the Jets game tonight, I may have to do lesson planning during it though, we'll see.
Training
Back Squat 60 sec rest
185x5,5,5,5,5
This week was 5x5
Roman Deadlift 60 sec rest
175x2,2,2,2,2,2
This week calls for 6 sets of 2
Leg Extensions 60 sec rest
115x8,8,8
Lying Leg Curl 60 sec rest
70x8,8,8
Stand Calf 45 - 60 sec rest
210x8,8,7,6,6
Seated Calf 45 - 60 sec rest
115x8,8,7,7,6
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
- Fiber - 48g
Fat - 78g
- Sat. - 25g
- Poly. - 8g
- Mono. - 17g
AntM1564
Legend
August 30, 2015
Push Hypertrophy
Weight - 157
As you can see, there was a BIG jump in weight this week. However, I did get a new scale. One of the pads at the bottom of my other one fell off a while ago, making me think it wasn't accurate. What I should have done was kept it for this weigh in to see what the difference was. With that in mind, I will not post what the difference is from last week. I will also not increase my cals this week just so I can see weight change from this week to next week. For what it is worth, I looked and felt leaner than last week. I think the other scale was way off.
Also, when I go for my appointment tomorrow, I will be weighed. I will have clothes on and it will be after eating and drinking water, but it will help me judge if this reading was correct or not.
Today's training session was great. I had an awesome pump going and I felt very strong. I missed my stims also!
Training
Incline BB Bench 60 - 90 sec rest
120x10,10,10*
This week calls for 3x10 with the last set being AMRAP. This was the weight I used for for sets of 6 reps!
Seated Smith Shoulder Press 60 - 90 sec rest
65x12,12,12*
This week calls for 3x12 with the last set being AMRAP. 5 pounds heavier than the last time I did 3x12.
Dips 60 sec rest
15x11,10,10
Machine Side Laterals 60 sec rest
70x11,10,10
Pec Deck 60 - 90 sec rest
100x10,10,10
Cable Standing Behind the Head Extensions 45 - 60 sec rest
20.5x12,11,11
Nutrition
Low Carb Day
Cals - 2,125
Carbs - 78g
Fat - 111g
Push Hypertrophy
Weight - 157
As you can see, there was a BIG jump in weight this week. However, I did get a new scale. One of the pads at the bottom of my other one fell off a while ago, making me think it wasn't accurate. What I should have done was kept it for this weigh in to see what the difference was. With that in mind, I will not post what the difference is from last week. I will also not increase my cals this week just so I can see weight change from this week to next week. For what it is worth, I looked and felt leaner than last week. I think the other scale was way off.
Also, when I go for my appointment tomorrow, I will be weighed. I will have clothes on and it will be after eating and drinking water, but it will help me judge if this reading was correct or not.
Today's training session was great. I had an awesome pump going and I felt very strong. I missed my stims also!
Training
Incline BB Bench 60 - 90 sec rest
120x10,10,10*
This week calls for 3x10 with the last set being AMRAP. This was the weight I used for for sets of 6 reps!
Seated Smith Shoulder Press 60 - 90 sec rest
65x12,12,12*
This week calls for 3x12 with the last set being AMRAP. 5 pounds heavier than the last time I did 3x12.
Dips 60 sec rest
15x11,10,10
Machine Side Laterals 60 sec rest
70x11,10,10
Pec Deck 60 - 90 sec rest
100x10,10,10
Cable Standing Behind the Head Extensions 45 - 60 sec rest
20.5x12,11,11
Nutrition
Low Carb Day
Cals - 2,125
Carbs - 78g
- Fiber - 37g
Fat - 111g
- Sat. - 26g
- Poly. - 13g
- Mono. - 35g
AntM1564
Legend
Update on this week. I begin my career tomorrow. I will need to put in a lot of work. I will still be training, I will need my outlet after dealing with kids all day! However, I may not post my daily workouts like I have been. I will try to update at least 3 times per week though. I will make an effort to continue posting daily. I may not post the training the day of, but then it will be the day after. I will have the dates on the top though, so you'll know when I trained.
Also, this week is my 1 rep max week! I am super excited. I feel so much stronger. My goals are to hit 10 pounds heavier on each max out. I will not be maxing out on bench, it will be OHP. Here are my goals primary goals:
Deadlift - 375
Squat - 285
OHP - 145
Here are my secondary goals:
Deadlift - 405
Squat - 300
OHP - 155 (I would really want to hit 160, but I will take 155 since it is very close to my body weight)
Also, this week is my 1 rep max week! I am super excited. I feel so much stronger. My goals are to hit 10 pounds heavier on each max out. I will not be maxing out on bench, it will be OHP. Here are my goals primary goals:
Deadlift - 375
Squat - 285
OHP - 145
Here are my secondary goals:
Deadlift - 405
Squat - 300
OHP - 155 (I would really want to hit 160, but I will take 155 since it is very close to my body weight)
booneman77
Legend
I'm psyched to see those new maxes! You've really been seeing some awesome progress each week so that should only translate to massive pr's
AntM1564
Legend
August 31, 2015
Pull Power
I went over my primary goal today. I also had my follow up appointment for the biopsy. Everything is fine. My kidney function was slightly elevated, but it always is. And my liver enzymes were a little higher, but lower than they normally are.
Training
Deadlift 3-5 min rest
135x8
185x5
225x3
275x2
315x1
345x1
375x1
390x1
405x0
315x2
I attempted 405, but it was not going anywhere. Still, I got 375 which I at least wanted. This is 25 pounds heavuer than my last max out about 6 weeks ago.
Barbell Rows 60 - 90 sec rest
145x5,5,5,5,6*
This week calls for 5 sets of 5 with the last set being AMRAP.
Wde Grip Pullups 60 - 90 sec rest
7.5x6,6,6
V Grip Grip Lat Pulldown 60 sec rest
122.5x6,6,6
Hammer Strength Machine Row 60 - 90 sec rest
210x7,7,6
This is the plate loaded machine with the regular overhand grip or hammer grip. I do hammer grip, one arm at a time. This was 90 pounds each side.
Reverse Pec Deck 60 sec rest
105x8,7,7
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
Fat - 50g
Pull Power
I went over my primary goal today. I also had my follow up appointment for the biopsy. Everything is fine. My kidney function was slightly elevated, but it always is. And my liver enzymes were a little higher, but lower than they normally are.
Training
Deadlift 3-5 min rest
135x8
185x5
225x3
275x2
315x1
345x1
375x1
390x1
405x0
315x2
I attempted 405, but it was not going anywhere. Still, I got 375 which I at least wanted. This is 25 pounds heavuer than my last max out about 6 weeks ago.
Barbell Rows 60 - 90 sec rest
145x5,5,5,5,6*
This week calls for 5 sets of 5 with the last set being AMRAP.
Wde Grip Pullups 60 - 90 sec rest
7.5x6,6,6
V Grip Grip Lat Pulldown 60 sec rest
122.5x6,6,6
Hammer Strength Machine Row 60 - 90 sec rest
210x7,7,6
This is the plate loaded machine with the regular overhand grip or hammer grip. I do hammer grip, one arm at a time. This was 90 pounds each side.
Reverse Pec Deck 60 sec rest
105x8,7,7
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
- Fiber - 50g
Fat - 50g
- Sat. - 11g
- Poly. - 5g
- Mono. - 7g
booneman77
Legend
... got 375??? you blew that away with 390!
AntM1564
Legend
Yea man!! I should hav only gone up to 395 for that final attempt. But I was thinking if I'm going up, I'm hitting 4 plates...next time.
booneman77
Legend
4 plates is monster status.
AntM1564
Legend
September 1, 2015
Legs Hypertrophy
Training.
Squat Press 60 - 90 sec rest
320x10,10,13*
This week called for 3 sets of 10 with the last set being AMRAP.
V Squat 60 - 90 sec rest
180x12,12,13*
This week called for 3 sets of 12 with the last set being AMRAP.
Seated Hamstring Curl 60 - 90 sec rest
120x12
125x10,10
Leg Extensions 60 - 90 sec rest
125x11,10,10
Walking Barbell Lunges 60 - 90 sec rest
80x14,14,12
Reps for each leg. One rep less than last week with the same weight. However, I only rested 60-70 seconds as opposed to the 90 seconds of last week.
Seated Calf Raises 45 - 60 sec rest
100x12,12,11,10,10
Standing Calf Raises 45 - 60 sec rest
150x12,11,11,11,11
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
Fat - 76g
Legs Hypertrophy
Training.
Squat Press 60 - 90 sec rest
320x10,10,13*
This week called for 3 sets of 10 with the last set being AMRAP.
V Squat 60 - 90 sec rest
180x12,12,13*
This week called for 3 sets of 12 with the last set being AMRAP.
Seated Hamstring Curl 60 - 90 sec rest
120x12
125x10,10
Leg Extensions 60 - 90 sec rest
125x11,10,10
Walking Barbell Lunges 60 - 90 sec rest
80x14,14,12
Reps for each leg. One rep less than last week with the same weight. However, I only rested 60-70 seconds as opposed to the 90 seconds of last week.
Seated Calf Raises 45 - 60 sec rest
100x12,12,11,10,10
Standing Calf Raises 45 - 60 sec rest
150x12,11,11,11,11
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
- Fiber - 47g
Fat - 76g
- Sat. - 22g
- Poly. - 10g
- Mono. - 18g
AntM1564
Legend
September 3, 2015
Push Power
Training
OHP 3-5 min rest
45x8
60x5
75x3
90x2
105x1
120x1
135x1
140x1
145x0
105x5
135 was tough, I could feel my glutes being worked from staying so tight. I was surprised I got 140, I wasn't expecting to.
Flat Bench 60 - 90 rest
140x5,5,5,5,7*
This week calls for 5 sets of 5 with the last set being AMRAP.
Seated Machine Shoulder Press 60 - 90 sec rest
170x8
180x6,6
Incline Bench 60 - 90 sec rest
120x7,7,7
Close Grip Bench Press 60-90 sec rest
120x8
125x7,7
V Bar Cable Pressdown 45 - 60 sec rest
52.5x8,6,6
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
Fat - 46g
Push Power
Training
OHP 3-5 min rest
45x8
60x5
75x3
90x2
105x1
120x1
135x1
140x1
145x0
105x5
135 was tough, I could feel my glutes being worked from staying so tight. I was surprised I got 140, I wasn't expecting to.
Flat Bench 60 - 90 rest
140x5,5,5,5,7*
This week calls for 5 sets of 5 with the last set being AMRAP.
Seated Machine Shoulder Press 60 - 90 sec rest
170x8
180x6,6
Incline Bench 60 - 90 sec rest
120x7,7,7
Close Grip Bench Press 60-90 sec rest
120x8
125x7,7
V Bar Cable Pressdown 45 - 60 sec rest
52.5x8,6,6
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
- Fiber - 48g
Fat - 46g
- Sat. - 14g
- Poly. - 3g
- Mono. - 5g
AntM1564
Legend
September 4, 2015
Pull Hypertrophy
So, I survived my first week of real teaching.
I was surprised with how well training went. I used a new PWO for the third time. First day was Monday, then yesterday and today. Monday, it made me feel odd. Fast heart rate, anxiety, etc. I did not feel that yesterday. Then today, I felt the same things with my head feeling very warm. Once I pulled into the parking lot, I had to open my door and vomited in the parking lot. I know it was the PWO. I'm done with it. Sucks since I have half a trial tub and a full tub left.I
Training
T Bar Rows 60 - 90 second rest
105x10,10,11*
This week calls for 3x10 with the last set being AMRAP.
Pullups 60 - 90 sec rest
Bodyweight x 8,7,6,6,5,5
This week calls for 3 sets of 8 with the last set being AMRAP. I just went until I got at least 36 reps.
Underhand Machine Row 60 - 90 sec rest
120x12
125x10,10
V Bar Pulldown 60 - 90 sec rest
110x10,10,10
Meadows Lat Pulldowns 60 - 90 sec rest
42.5x10,10,10
I did them with a 40 pound band plus the weight listed above.
Reverse Pec Deck 45-60 sec rest
75x12,12
80x10
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
Fat - 74g
Pull Hypertrophy
So, I survived my first week of real teaching.
I was surprised with how well training went. I used a new PWO for the third time. First day was Monday, then yesterday and today. Monday, it made me feel odd. Fast heart rate, anxiety, etc. I did not feel that yesterday. Then today, I felt the same things with my head feeling very warm. Once I pulled into the parking lot, I had to open my door and vomited in the parking lot. I know it was the PWO. I'm done with it. Sucks since I have half a trial tub and a full tub left.I
Training
T Bar Rows 60 - 90 second rest
105x10,10,11*
This week calls for 3x10 with the last set being AMRAP.
Pullups 60 - 90 sec rest
Bodyweight x 8,7,6,6,5,5
This week calls for 3 sets of 8 with the last set being AMRAP. I just went until I got at least 36 reps.
Underhand Machine Row 60 - 90 sec rest
120x12
125x10,10
V Bar Pulldown 60 - 90 sec rest
110x10,10,10
Meadows Lat Pulldowns 60 - 90 sec rest
42.5x10,10,10
I did them with a 40 pound band plus the weight listed above.
Reverse Pec Deck 45-60 sec rest
75x12,12
80x10
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
- Fiber - 48g
Fat - 74g
- Sat. - 20g
- Poly. - 10g
- Mono. - 17g
AntM1564
Legend
September 5, 2015
Lower Power
Training
Back Squat 3-5 min rest
45x8
95x8
135x5
165x3
195x1
225x1
255x1
275x1
300x1
225x3
25 pounds more than my last max.
Roman Deadlift 60 - 90 sec rest
235x5,5,5,5,6*
This week calls for 5x5 with the last being being AMRAP
Leg Extensions 60 sec rest
165x8,8,7
Lying Leg Curl 60 - 90 sec rest
105x8,7,6
Stand Calf 45 - 60 sec rest
210x7,7,7,7,6
Seated Calf 45 - 60 sec rest
120x8,8,7,7,6
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
Fat - 76g
Lower Power
Training
Back Squat 3-5 min rest
45x8
95x8
135x5
165x3
195x1
225x1
255x1
275x1
300x1
225x3
25 pounds more than my last max.
Roman Deadlift 60 - 90 sec rest
235x5,5,5,5,6*
This week calls for 5x5 with the last being being AMRAP
Leg Extensions 60 sec rest
165x8,8,7
Lying Leg Curl 60 - 90 sec rest
105x8,7,6
Stand Calf 45 - 60 sec rest
210x7,7,7,7,6
Seated Calf 45 - 60 sec rest
120x8,8,7,7,6
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
- Fiber - 49g
Fat - 76g
- Sat. - 24g
- Poly. - 8g
- Mono. - 18g
booneman77
Legend
Another killer pr!
AntM1564
Legend
September 6, 2015
Push Hypertrophy
Weight - 157
I weighed in at 157 again. No change. makes me think my old, broken scale was off. I am not upping cals this week since I feel good.
Exercise selection will be changing for the next six weeks.
I was surprised with how well training went today. My upper back and rear delts were so sore. Yesterday afternoon, I started to feel really tight so I did a lot of trigger point work pre bed. I think I was sore from that. Tomorrow is not going to be fun with deads though. My hamstrings are quite sore.
I'm also finalizing my Labor Day supp purchases. I think I'm just going with 1 Orange Triad, 2 Oximega Fish oil, and MAN Iso aminos B2G1 free with 10% off. makes it 40 cents a serving.
Training
Seated Smith Shoulder Press 60 - 90 sec rest
70x8,8,8,8,8,10*
This week calls for 6x8 with the last set being AMRAP. Weight is just the plates not including the bar.
Incline DB Press 60 - 90 sec rest
45x10,10,12*
This week calls for 3x10 with the last set being AMRAP. First time using DB in a while since my shoulder was bothering me. I don't think it was an injury, just general fatigue since I felt the fatigue in both shoulders this time and I mentioned my shoulders were sore to begin with.
Incline Skull Crushers 60 - 90 sec rest
60x12,11,11
Machine Side Laterals 60 sec rest
70x12,11,10
Flat DB Press 60 - 90 sec rest
55x10,10,10
Cable Rope Pressdown 45 - 60 sec rest
19x11,10,10
Nutrition
Low Carb Day
Cals - 2,125
Carbs - 78g
Fat - 110g
Push Hypertrophy
Weight - 157
I weighed in at 157 again. No change. makes me think my old, broken scale was off. I am not upping cals this week since I feel good.
Exercise selection will be changing for the next six weeks.
I was surprised with how well training went today. My upper back and rear delts were so sore. Yesterday afternoon, I started to feel really tight so I did a lot of trigger point work pre bed. I think I was sore from that. Tomorrow is not going to be fun with deads though. My hamstrings are quite sore.
I'm also finalizing my Labor Day supp purchases. I think I'm just going with 1 Orange Triad, 2 Oximega Fish oil, and MAN Iso aminos B2G1 free with 10% off. makes it 40 cents a serving.
Training
Seated Smith Shoulder Press 60 - 90 sec rest
70x8,8,8,8,8,10*
This week calls for 6x8 with the last set being AMRAP. Weight is just the plates not including the bar.
Incline DB Press 60 - 90 sec rest
45x10,10,12*
This week calls for 3x10 with the last set being AMRAP. First time using DB in a while since my shoulder was bothering me. I don't think it was an injury, just general fatigue since I felt the fatigue in both shoulders this time and I mentioned my shoulders were sore to begin with.
Incline Skull Crushers 60 - 90 sec rest
60x12,11,11
Machine Side Laterals 60 sec rest
70x12,11,10
Flat DB Press 60 - 90 sec rest
55x10,10,10
Cable Rope Pressdown 45 - 60 sec rest
19x11,10,10
Nutrition
Low Carb Day
Cals - 2,125
Carbs - 78g
- Fiber - 38g
Fat - 110g
- Sat. - 28g
- Poly. - 12g
- Mono. - 32g
AntM1564
Legend
September 7, 2015
Pull Power
I'm surprised how well pulling went today with how sore my hammies were. It felt so easy. My triceps were destroyed and I could feel them working during my vertical pulling movements. Whenever I re-introduce skull crushers, I regret it the next day..
Training
Deadlift 3-5 min rest
295x5,5,5,5,7
This week was 5x5 with the last set being AMRAP
Pullups 60 - 90 sec rest
10x5,5,5
This week calls for 3x5 with the last set being AMRAP.
TBar Rows 60 - 90 sec rest
115x6,6,6
Close Grip Grip Lat Pulldown 60 - 90 sec rest
120x8
125x6,6
This attachment was not the real close V looking handle, but the close grip with the gap in the middle for that extra range of motion.
Banded Pulldowns 60 - 90 sec rest
70x7,6,6
+ a 40 pound band
Reverse Pec Deck 45 - 60 sec rest
105x7,6,6
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
Fat - 49g
Pull Power
I'm surprised how well pulling went today with how sore my hammies were. It felt so easy. My triceps were destroyed and I could feel them working during my vertical pulling movements. Whenever I re-introduce skull crushers, I regret it the next day..
Training
Deadlift 3-5 min rest
295x5,5,5,5,7
This week was 5x5 with the last set being AMRAP
Pullups 60 - 90 sec rest
10x5,5,5
This week calls for 3x5 with the last set being AMRAP.
TBar Rows 60 - 90 sec rest
115x6,6,6
Close Grip Grip Lat Pulldown 60 - 90 sec rest
120x8
125x6,6
This attachment was not the real close V looking handle, but the close grip with the gap in the middle for that extra range of motion.
Banded Pulldowns 60 - 90 sec rest
70x7,6,6
+ a 40 pound band
Reverse Pec Deck 45 - 60 sec rest
105x7,6,6
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
- Fiber - 49g
Fat - 49g
- Sat. - 10g
- Poly. - 4g
- Mono. - 6g
AntM1564
Legend
Welcome!
AntM1564
Legend
September 8, 2015
Legs Hypertrophy
Training.
V Squat 60 sec rest
190x8,8,8,8,8,11*
This week called for 6x8 with the last set being AMRAP.
Squat Press 60 sec rest
320x10,10,12*
This week called for 3x10 with the last set being AMRAP.
Seated Hamstring Curl 60 sec rest
125x12,11,11
Leg Extensions 60 sec rest
125x12
130x10,10
Walking DB Lunges 60 sec rest
30x14,12,11
Reps for each leg.
Seated Calf Raises 45 - 60 sec rest
105x12,11,11,10,10
Standing Calf Raises 45 - 60 sec rest
155x12,11,11,10,10
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
Fat - 74g
Legs Hypertrophy
Training.
V Squat 60 sec rest
190x8,8,8,8,8,11*
This week called for 6x8 with the last set being AMRAP.
Squat Press 60 sec rest
320x10,10,12*
This week called for 3x10 with the last set being AMRAP.
Seated Hamstring Curl 60 sec rest
125x12,11,11
Leg Extensions 60 sec rest
125x12
130x10,10
Walking DB Lunges 60 sec rest
30x14,12,11
Reps for each leg.
Seated Calf Raises 45 - 60 sec rest
105x12,11,11,10,10
Standing Calf Raises 45 - 60 sec rest
155x12,11,11,10,10
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
- Fiber - 48g
Fat - 74g
- Sat. - 21g
- Poly. - 10g
- Mono. - 17g
booneman77
Legend
Been meaning to ask, what is a v squat?
AntM1564
Legend
September 10, 2015
Push Power
Training
Flat Bench Press 3-5 min rest
165x5,5,5,5,8
This week called for 5x5 with the last set as AMRAP. First two sets were tough. I widened my grip and felt stronger there. I am going to stick with that grip width. I was surprised to get 8.
OHP 90 sec rest
110x5
100x5,5
This week called for 5x5 with the last set as AMRAP. I had to drop the weight I would have needed to rest a lot longer at 110.
Weighted Dips 60 - 90 sec rest
35x8,7,7
Incline Bench 60 - 90 sec rest
120x8
125x7,7
Seated DB Shoulder Press 60-90 sec rest
45x7,6,6
I was focusing on forum since I have not done these in the longest time. I was really focusing on tucking my elbows.
Straight Bar Cable Pressdown 45 - 60 sec rest
52.5x7,6,6
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
Fat - 45g
Push Power
Training
Flat Bench Press 3-5 min rest
165x5,5,5,5,8
This week called for 5x5 with the last set as AMRAP. First two sets were tough. I widened my grip and felt stronger there. I am going to stick with that grip width. I was surprised to get 8.
OHP 90 sec rest
110x5
100x5,5
This week called for 5x5 with the last set as AMRAP. I had to drop the weight I would have needed to rest a lot longer at 110.
Weighted Dips 60 - 90 sec rest
35x8,7,7
Incline Bench 60 - 90 sec rest
120x8
125x7,7
Seated DB Shoulder Press 60-90 sec rest
45x7,6,6
I was focusing on forum since I have not done these in the longest time. I was really focusing on tucking my elbows.
Straight Bar Cable Pressdown 45 - 60 sec rest
52.5x7,6,6
Nutrition
High Carb
Cals - 2,650
Carbs - 325g
- Fiber - 47g
Fat - 45g
- Sat. - 15g
- Poly. - 3g
- Mono. - 4g
AntM1564
Legend
See the first picture. I do it just like that as well. I have my toes slightly off the platform like picture and have a pretty close stance. One can have their back on the pad, but for me, I cannot go as deep and feel too much pressure on my lower back.
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This is a squat press. It is similar to a leg press, it just isn't a sled. I actually like this more because it does not allow for me to fully *******, keeping constant tension.
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booneman77
Legend
As many reps as possible.
CJNator
Well-known member
Ah ok, thanks.
AntM1564
Legend
September 11, 2015
Pull Hypertrophy
Got some reviews coming tomorrow if I can find some extra time.
Training
Pulldowns 60 - 90 second rest
110x8,8,8,8,8,9*
This week calls for 6x8 with the last set being AMRAP.
Seated Cable Row
107.5x10,10,11
This week calls for 3x10 with the last set being AMRAP. I used the close grip attachment with the gap in the middle to get that extra ROM.
Overhand Grip Seated Cable Row 60 - 90 sec rest
92.5x10,10,10
Close Grip Pulldown
100x11,10,10
Done with the close grip attachment with the gap for extra ROM
Yates Grip Machine Row 60 - 90 sec rest
125x10,10,10
Reverse Pec Deck 45 - 60 sec rest
85x12,12,11
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
Fat - 74g
Pull Hypertrophy
Got some reviews coming tomorrow if I can find some extra time.
Training
Pulldowns 60 - 90 second rest
110x8,8,8,8,8,9*
This week calls for 6x8 with the last set being AMRAP.
Seated Cable Row
107.5x10,10,11
This week calls for 3x10 with the last set being AMRAP. I used the close grip attachment with the gap in the middle to get that extra ROM.
Overhand Grip Seated Cable Row 60 - 90 sec rest
92.5x10,10,10
Close Grip Pulldown
100x11,10,10
Done with the close grip attachment with the gap for extra ROM
Yates Grip Machine Row 60 - 90 sec rest
125x10,10,10
Reverse Pec Deck 45 - 60 sec rest
85x12,12,11
Nutrition
Moderate Carb
Cals - 2,375
Carbs - 207g
- Fiber - 48g
Fat - 74g
- Sat. - 20g
- Poly. - 10g
- Mono. - 17g