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AntM's Lean Bulk and Everything Else This Summer Log

carmaf said:
Hahah man I dun goofed for so long...but I'm back to posting! My apologies dear boone.



Windows XP was classic, and Windows 7 was great. Windows 10 has potential, but as of right now it needs a LOT of work.
Click to expand...

I had an old laptop, it had vista on it, but the time it went, Windows 8 came out. I never had a chance to play with 7. I hated it with a passion. I had a lemon for a harddrive, but it was covered under my warranty. Bestbuy put a new one in for me and upgraded me to Windows 10; it is much better than 8.
 
March 18, 2016
Pull Hypertrophy

There is a potential for 2-7 inches of snow Sunday into Monday. I hope it hits so they close the schools for the day, it would be nice to have a 3 day weekend. Plus we wouldn't have to make up the day!

Decided to go lighter on some things today. I wanted to really focus on just pulling with my back muscles and not my arms.

Training

TBar Rows

75x10,10,10,10,10,10

Wide Grip Pulldowns

85x10,10,10

Close Grip Pulldown

120x10,10,10

Done with the close grip attachment with the gap for extra ROM

Cable Row

102.5x10,10,10

Underhand Machine Row

125x11,10,10

Reverse Pec Deck

110x10,10,10

Nutrition

High Carb

Cals - 3,025
Carbs - 306g
  • Fiber - 49g
Protein - 225g
Fat - 110g
  • Sat. - 22g
  • Poly. - 4g
  • Mono. - 11g
 
March 19, 2016
Lower Power

Killed it today, absolutely killed it. My top set was supposed to be 256, I ended up hitting 265 for my rep range. Last time I did a 5x5, my top set was 255. Not only did I hit 255 again, but also hit 265X5. I also started with a heavier weight than last time.

Box squat was supposed to be 3x5, but on the first two sets, I was too close to the box and was too upright. I wanted to mimic my squat which is why I did 5 sets. Also, I used the same box, but put one 25 pound plate on it since I think that better represents my weak point.

Training

Back Squat @ 70%-80% 1RM (224-256 lbs)

230x5
240x5
250x5
255x5
265x5

Box Squat

175x5,5,6,5,5

Hip Thrusts

195x8,8,7

V Squat

240x7,6,6

Seated Calf Machine

180x8,7,7
185x6,6

Standing Calf Machine

280x8,7,6,6,6

Nutrition

Low Carb

Cals - 2,525
Carbs - 193g
  • Fiber - 49g
Protein - 226g
Fat - 104g
  • Sat. - 28g
  • Poly. - 14g
  • Mono. - 14g
 
March 20, 2016
Push Hypertrophy

Weight - 158

Weight is up 1.6 pounds. I had a great session today. I was able to go heavier than I anticipated.

Training

Incline Smith Press

105x8,8,8,8
110x8,8,8

Weight does not include bar

Seated Smith Shoulder Press

80x8,8
85x8

Weight does not include bar.

Flat DB Press

60x10,10,10

Incline Skull Crushers

80x10,10,10

Landmine Single Arm Shoulder Press

17.5x12
20x11,11

Cable V Bar Pressdown

50x10
47.5x10,10

Nutrition

High Carb Day

Cals - 3,025
Carbs - 306g
  • Fiber - 49g
Protein - 226g
Fat - 114g
  • Sat. - 24g
  • Poly. - 7g
  • Mono. - 16g
 
Looks like you've finally hit a cal intake that'll put some meat on you!
 
booneman77 said:
Looks like you've finally hit a cal intake that'll put some meat on you!
Click to expand...

Hi Tech's 1 AD would be the cause of that lol.

I wasn't gaining at this cal intake prior to 1 AD. I'm thinking about increasing cals during PCT since I was losing prior to this cycle, at this caloric intake.
 
March 21, 2016
Pull Power

I absolutely killed my deadlifts today, killed it. Max set was supposed to be at 349 pounds, but I hit 360 for my reps. Last time I did a 6x4, my top set was 345 pounds. Right off the floor I felt really strong.

You'll notice two things compared to last week's heavy pull day; I took out racks pulls, I substituted bent over rows and I also increased the rep range to 6-8 for the accessory work instead of going in the 4-6 rep range. I decreased working weight due to that.

Training

Deadlift (5x5 @ 75%-85% 308-349 lbs)

315x4
325x4
335x4
345x4
350x4
360x4

Bent Over Barbell Rows

155x3,3,3
165x3,3

Weighted Angled Grip Pullups

10x6,6.6

Weighted Wide Grip Pullups

BWx7,7,6

Machine Chest Supported Row

145x7,6,7

Reverse Pec Deck

115x7,7,6

Nutrition

Moderate Carb

Cals - 2,775
Carbs - 250g
  • Fiber - 48g
Protein - 226g
Fat - 105g
  • Sat. - 25g
  • Poly. - 7g
  • Mono. - 14g
 
AntM1564 said:
Hi Tech's 1 AD would be the cause of that lol.

I wasn't gaining at this cal intake prior to 1 AD. I'm thinking about increasing cals during PCT since I was losing prior to this cycle, at this caloric intake.
Click to expand...

Oh damn ya that makes a huge diff. If I were you I would up the cals significantly while on and then dial back a little or keep the same post... No reason not to maximize the cycle
 
March 22, 2016
Legs Hypertrophy

Training.

Leg Press

450x8,8,8,8,8,8,8

Landmine Squat

70x11,10,10

RDL

205x8
215x8,9

Seated Hamstring Curl

125x12
130x10,10

Leg Extensions

130x12
135x10,10

Standing Calf Raises

235x12,11,10,10,10

Seated Calf Raises

140x11,11,10,10,10

Nutrition

Low Carb

Cals - 2,525
Carbs - 193g
  • Fiber - 49g
Protein - 225g
Fat - 99g
  • Sat. - 21g
  • Poly. - 14g
  • Mono. - 14g
 
March 24, 2016
Push Power

Another killer session. Today was scheduled to be a 6x4 for incline at 75-85% of my one rep max which was 146-166 pounds. My top set I hit 175 for 4, was thinking about going for a 5th, but didn't want to go to complete failure. 176 pounds would be 90% so I think it is pretty good to hit just under 90% after 5 previous working sets.

Also, I hit 130 on military presses today. My rest periods were shorter than normal too.

Finally, I took out flat bench and replaced it with a slight incline dumbbell press.

Training

Incline Bench Press 6x4 @ 75%-85% of 1RM (146-166 lbs)

150x4
160x4
160x4
170x4
170x4
175x4

Military Press

125x3,3,3,3
130x3

Close Grip Bench Press

145x8,6,6

Slight Incline DB Press

65x7,6,6

Seated Smith Machine Shoulder Press

90x6,6,6

Does not include weight of the bar

Weighted Dips

45x8,6,6

Nutrition

Moderate Carb

Cals - 2,775
Carbs - 250g
  • Fiber - 48g
Protein - 227g
Fat - 109g
  • Sat. - 24g
  • Poly. - 14g
  • Mono. - 27g
 
March 25, 2016
Pull Hypertrophy

Training

TBar Rows

80x8,8,8,8,8,8,9

Wide Grip Pulldowns

100x8
102.5x8,9

Close Grip Pulldown

120x11
122.5x10,10

Done with the close grip attachment with the gap for extra ROM

Cable Row

102.5x11,10,11

Underhand Machine Row

125x11,10,10

Reverse Pec Deck

105x11,10,10

Nutrition

High Carb

Cals - 3,025
Carbs - 306g
  • Fiber - 50g
Protein - 226g
Fat - 112g
  • Sat. - 25g
  • Poly. - 13g
  • Mono. - 25g
 
AntM Reviews Animal Whey Frosted Cinnamon Bun

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Taste - The flavor was very mild in comparison to other cinnamon/cinnamon roll/bun protein powders I have tried. It needed to be a little sweeter to have that actual cinnamon bun taste. The overall cinnamon flavor is weak as well.

Profile - Very good. 121 cals, 1g fat, 3g carb and 25 protein per scoop.

Mixability - Mixes perfect. A little on the thicker side, which is fine by me. I prefer a thicker base.

Overall - Given the amount of other cinnamon and cinnamon roll/bun protein powders out there, I would say take your money elsewhere. I love Animal/Universal and have had other flavors of Animal Whey; this flavor just didn't pan out the way it could have. It needs to be sweeter. It is not a bad product, just not as good as numerous powders that actual have that cinnamon roll/bun taste. 6/10
 
[size=+3]AntM Reviews Premier Protein Dark Chocolate Mint Bar/[/size]

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Profile

The profile is solid on these. Depending on the flavor, the macros are slightly different. 280 cals, 7 grams of fat, 26 grams of carbs and 30 grams of protein. Yes, the main source of protein is from soy, but that does not bother me since I would not eat these all the time nor rely on them as my main protein source.

Price

You can find these for $22 per box.

Texture/consistency

These bars have more of a candy bar texture and consistency. I prefer this over your typical Quest Bar and other similar bars. I love something with a little texture and crunch. The bar is not overly soft, but easy to bite through.

Taste

This was quite good. It was a perfect blend of dark chocolate and mint. The mint was not overpowering, but still noticeable. I would say the intensity of the mint was not as great as a peppermint patty candy, but still made its presence known. The dark chocolate was also not overpowering. It was not bitter at all. It had a very natural flavor.

Overall

Some may avoid this bar because of the soy, but as long as it is not apart of your daily diet, who cares. These bars can be found anywhere which is good if you're on the go and see these in a store. These bar will not wreck your daily macros or take up too much of your daily caloric intake. The flavor was top notch. I wish the mint was a little stronger, but not much. 9/10​
 
[size=+3]AntM Reviews Quest Nutrition Pumpkin Pie Bars/[/size]

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Profile

220 cals, 12 grams of fat, 19 grams of carbs and 21 grams of protein.

Price

You can find these for ~$25 per box.

Texture/consistency

These bars are different from the rest of the Quest Bar line. They have these crunchy nodules on the top of the bar. It gives the bar a well needed crunch that the others lack. However, the bars are rock hard. I could barely bite through them. I have to take little nibbles to get through the bar, it literally hurts my teeth. It is not the outside layer either. I took that off and that was soft.

Taste

This had little to no pumpkin taste and the pumpkin was very artificial. I love pumpkin, but these was not even close. Also, the outside layer has a very sweet, almost like a pure sugar taste. I was not a fan of the taste of either the outer shell or the bar itself.

Overall

I love Quest Bars and was excited when I saw that this new flavor had the outside layer to give the Quest line much needed texture. However, the bar itself was pretty much non-edible. This did not resemble pumpkin at all and was way to sweet. 2/10​
 
AntM Reviews MAN Sports NooPump Tigers Blood

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Mixability - Perfect. Some powder residue was left over, but that is due to the GMS, which does not dissolve well. I do not hold that against the product.

Profile - NooPump is a non-stim pre workout product that features several different vaso dilators and also ingredients to help one focus. In a single scoop, the ingredients that stand out are 750mg of agmatine, 1 gram of GMS, 125 mg of norvaline and a mentality prop blend which contains ALCAR and other ingredients to help with focus. One - two scoops is recommended.

Focus - At one scoop, slightly increased, two scoops, better, but still nothing amazing.

Pumps - Very good I have to admit. Honestly, there was very little difference between one scoop and two in terms of pump. The cost to benefit ratio would make me shy away from two scoops. Maybe if I was following a low carb diet or was flat, two scoops would benefit me. I was even plenty satisfied with the pumps from one scoop when training fasted.

Taste - I had the Tigers Blood Iso Aminos and was not impressed. However, the Tigers Blood for NooPump is great. It tastes like a blended fruit smoothy of mangos, pineapples and other similar fruits. It is very refreshing.

Overall - I would recommend this product for those looking for a non stim product. This could help those taking a stim break, due to the mental focus blend. I did not get too much from it, but it may benefit one that has withdraws from stimulants. The pump was very good, but I do not see the point of taking two scoops It is decently dosed at a single scoop and two did not provide me with a better pump. The taste is solid and tastes like a fruity shake. 8/10
 
AntM Reviews EVL Lean BCAA Fruit Punch

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Mixability - Some foaming, but expected with a BCAA supplement. No big deal here. It goes away after sitting for 5 minutes or so.

Profile - 5g of BCAA at a 2:1:1 ratio. What sets this apart is the fact that it contains 1g of CLA and 1g of LCLT. The benefits of CLA and fat loss can be debated. Personally, I do not believe that CLA increases fat loss. I do like the addition of LCLT. Again, LCLT and fat loss benefits can be debated. I personally supplement with 2-3 grams pre workout for recovery benefits. Two scoops would be needed for that, not making this product cost effective.

Taste - The fruit punch is not your typical fruit punch flavored product. It takes on a cross of fruit punch and watermelon. I enjoy it, but it does have an odd aftertaste.

Overall - I would not recommend this product. Not that it is a bad product, but it is cheaper to buy a BCAA product, at the same ratio and supplementing that with CLA and/LCLT. Like I mentioned, the benefit of CLA and fat loss can be debated as with LCLT. I do like the addition of LCLT as I feel it enhances recovery, but doses would need to be at 2-3 grams which would be 2-3 scoops of this product. This would make it just under two dollars per serving. One can find a similar BCAA product for 50-75 cents per serving and bulk LCLT is about $25 for 300 grams. This product is a good concept, but could benefit from some changes. 6/10
 
AntM1564 said:
[size=+3]AntM Reviews Quest Nutrition Pumpkin Pie Bars/[/size]

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Profile

220 cals, 12 grams of fat, 19 grams of carbs and 21 grams of protein.

Price

You can find these for ~$25 per box.

Texture/consistency

These bars are different from the rest of the Quest Bar line. They have these crunchy nodules on the top of the bar. It gives the bar a well needed crunch that the others lack. However, the bars are rock hard. I could barely bite through them. I have to take little nibbles to get through the bar, it literally hurts my teeth. It is not the outside layer either. I took that off and that was soft.

Taste

This had little to no pumpkin taste and the pumpkin was very artificial. I love pumpkin, but these was not even close. Also, the outside layer has a very sweet, almost like a pure sugar taste. I was not a fan of the taste of either the outer shell or the bar itself.

Overall

I love Quest Bars and was excited when I saw that this new flavor had the outside layer to give the Quest line much needed texture. However, the bar itself was pretty much non-edible. This did not resemble pumpkin at all and was way to sweet. 2/10​
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I'm an absolute pumpkin fiend and totally agree: these suck big time
 
AntM1564 said:
They're that bad. I don't know if the lot I got was bad, but they are so hard to bite through. I contacted Quest about it. I would heat them up to soften, but then the coating melts and gets everywhere.
Click to expand...

I totally agree with you, I was so disappointed when I tried it the first time.
 
March 26, 2016
Lower Power

Decided to hit front squats today. My legs feel like jelly.

Last time I hit 6x4, my top set was 265. 272 pounds is 85%. I went in today wanting to hit 275. On my final set I hit 280 for 4. The first 3 were very smooth, the last rep was a grinder. I was still surprised I hit 280 for 4 reps.

Training

Back Squat @ 75%-85% 1RM (240-272 lbs)

240x4
250x4
260x4
260x4
270x4
280x4

Box Squat (below parallel)

185x3,3,3,3,3

Front Squat

135x7
145x6,7

Hip Thrusts

205x6,6,6

Seated Calf Machine

180x8
185x8,7,6,6

Standing Calf Machine

280x8,8,7,6,6

Nutrition

Low Carb

Cals - 2,525
Carbs - 193g
  • Fiber - 48g
Protein - 229g
Fat - 101g
  • Sat. - 24g
  • Poly. - 14g
  • Mono. - 14g
 
March 27, 2016
Push Hypertrophy

Weight - 157.2

Lost .8 pounds. Going to increase cals and carbs for the week. I was able to go a little heavier today than I anticipated so seems like that small weight loss is not a bad thing.

Training

Incline Smith Press

115x6,6,6,6,6,6
120x6,6

Weight does not include bar

Seated Smith Shoulder Press

90x6,6,6

Weight does not include bar.

Flat DB Press

60x11,10,10

Incline Skull Crushers

80x10,10,10

Landmine Single Arm Shoulder Press

25x11,10,10

Cable V Bar Pressdown

47.5x10,10,10

Nutrition

High Carb Day

Cals - 3,050
Carbs - 312g
  • Fiber - 49g
Protein - 227g
Fat - 107g
  • Sat. - 25g
  • Poly. - 8g
  • Mono. - 17g
 
March 28, 2016
Pull Power

Today's session took a lot out of me. Last time I did a 7x3, 355 was my top set. I was able to hit 370 today for my top set.

Training

Deadlift (7x3 @ 80%-90% 328-369 lbs)

330x3
340x3
350x3
350x3
360x3
360x3
370x3

Bent Over Barbell Rows

165x2,2
150x2,2,2,3

Weighted Angled Grip Pullups

10x7,7,6

Weighted Wide Grip Pullups

2.5x7,6,6

Machine Chest Supported Row

145x6,6,6

Reverse Pec Deck

115x7,7,7

Nutrition

Moderate Carb

Cals - 2,800
Carbs - 256g
  • Fiber - 49g
Protein - 228g
Fat - 109g
  • Sat. - 24g
  • Poly. - 14g
  • Mono. - 27g
 
March 29, 2016
Legs Hypertrophy

Training.

Leg Press

470x6,6,6,6,6,6,6,8

Landmine Squat

70x10,10,11

RDL

225x6,6
235x7

Seated Hamstring Curl

130x12,10,10

Leg Extensions

135x11,10,10

Standing Calf Raises

235x12,11,10,10,10

Seated Calf Raises

140x12,11,11,10,10

Nutrition

Low Carb

Cals - 2,550
Carbs - 199g
  • Fiber - 48g
Protein - 228g
Fat - 96g
  • Sat. - 21g
  • Poly. - 14g
  • Mono. - 14g
 
March 31, 2016
Push Power

I had a surprisinly great workout today. I felt a little more tired than normal, I think because I took a bunch of kids on a trip today. All the walking, the long bus ride and then getting caught in standstill traffic probably contributed to that. But then my pre workout kicked in and I felt great. Going by percentages, 176 should have been my top set today. Last time I did 7x3 on incline bench, my top set was 165 pounds, I hit 185 today.

On military press today, I had a 6x2. Last time I did 6x2, I was able to hit 125 pounds for all six sets. Today, I was able to hit 135 for all six sets. No bounce at the bottom and no leg drive.

When I woke up this morning, I was extrememly hungry. I decided to weigh myself, I only get on the scale on Sunday's, usually. I was down 1.2 pounds from Sunday. I decided to increase my cals by 50 for today, tomorrow and Saturday. I will address my new cal intake on Sunday. I think I am going to do a big bump on Sunday.

Training

Incline Bench Press 6x4 @ 80%-90% of 1RM (156-176 lbs)

160x3
165x3
170x3
170x3
175x3
175x3
185x3

Military Press

135x2,2,2,2,2,2

Close Grip Bench Press

150x6,6,6

Slight Incline DB Press

65x7,7,6

Seated Smith Machine Shoulder Press

90x5,6,6

Does not include weight of the bar

Weighted Dips

50x6,6,6

Nutrition

Moderate Carb

Cals - 2,850
Carbs - 268g
  • Fiber - 48g
Protein - 230g
Fat - 103g
  • Sat. - 24g
  • Poly. - 8g
  • Mono. - 14g
 
April 1, 2016
Pull Hypertrophy

Training

TBar Rows

85x6,6,6,6,6,6
90x6,7

Wide Grip Pulldowns

107.5x6
112.5x6,7

Close Grip Pulldown

122.5x11,10,10

Done with the close grip attachment with the gap for extra ROM

Cable Row

105x11,10,10

Underhand Machine Row

125x11
130x10,10

Reverse Pec Deck

100x12
105x11,10

Nutrition

High Carb

Cals - 3,100
Carbs - 324g
  • Fiber - 49g
Protein - 227g
Fat - 105g
  • Sat. - 24g
  • Poly. - 5g
  • Mono. - 13g
 
April 2, 2016
Lower Power

Once again killed it today. Last 7x3 session I hit 270 for my top set, I hit 285 for two sets today.

Training

Back Squat @ 80%-90% 1RM (256-286 lbs)

260x3
265x3
265x3
275x3
275x3
285x3
285x3

Box Squat (below parallel)

195x2,2
200x2,2
205x2,2

Front Squat

150x6,6,6

Hip Thrusts

205x7,7,6

Lying Leg Curls

125x8,7,6

Seated Calf Machine

185x7,7,7,7,7

Standing Calf Machine

280x8,8,7,7,6

Nutrition

Low Carb

Cals - 2,600
Carbs - 199g
  • Fiber - 49g
Protein - 234g
Fat - 105g
  • Sat. - 26g
  • Poly. - 17g
  • Mono. - 22g
 
April 3, 2016
Push Hypertrophy

Weight - 155.2

Training

Incline Smith Press

100x12,12,12,12,12

Weight does not include bar

Seated Smith Shoulder Press

70x12,12,12

Weight does not include bar.

Flat DB Press

60x10,10,9 + 2 rest pause reps

Incline Skull Crushers

80x10,10,10

Standing Barbell Behind the Neck Press

40x12,10,12

Cable V Bar Pressdown

47.5x11,10,10

Nutrition

High Carb Day

Cals - 3,125
Carbs - 330g
  • Fiber - 49g
Protein - 230g
Fat - 106g
  • Sat. - 26g
  • Poly. - 13g
  • Mono. - 26g
 
April 4, 2016
Pull Power

I hit 385 for two sets of two reps. Last time I did an 8x2, 375 was my top set. I need to eat my pre workout meal/lunch sooner though on these days. I felt like I was going to puke when things started getting difficult.

Training

Deadlift (8x2 @ 85%-95% 349-389 lbs)

355x2
355x2
365x2
365x2
375x2
375x2
385x2
385x2

Bent Over Barbell Rows

155x5,5
160x5,5,5

Weighted Angled Grip Pullups

10x7,6,6

Weighted Wide Grip Pullups

2.5x7,6,6

Neutral Grip TBar Row

85x7,7,7

Reverse Pec Deck

115x7,7,6

Nutrition

Moderate Carb

Cals - 2,875
Carbs - 268g
  • Fiber - 48g
Protein - 229g
Fat - 106g
  • Sat. - 26g
  • Poly. - 7g
  • Mono. - 14g
 
April 5, 2016
Legs Hypertrophy

Training.

Leg Press

410x12,12,12,12,12

Landmine Squat

70x11,11,11

RDL

185x12,12
195x12

Seated Hamstring Curl

135x11,11,10

Leg Extensions

135x12,11,10

Standing Calf Raises

235x12,12,11,11,10

Seated Calf Raises

140x11,11
14x11,10,10

Nutrition

Low Carb

Cals - 2,625
Carbs - 199g
  • Fiber - 49g
Protein - 228g
Fat - 108g
  • Sat. - 22g
  • Poly. - 11g
  • Mono. - 13g
 
April 7, 2016
Push Power

Pretty good session today. I had 8x2 on incline bench, my max set was supposed to be 185, but I hit 190 for 3 sets of 2. My last 1 rep max test day, I only hit 195 on incline bench. Last time I did an 8x2, my top set was 180.

On military presses, I had a 5x5 and hit all five sets with 120 pounds. Last time I did a 5x5, I was 4 pounds heavier and only used 115.

Training

Incline Bench Press 8x2 @ 85%-95% of 1RM (166-185 lbs)

170x2
170x2
180x2
180x2
185x2
190x2
190x2
190x2

Military Press

120x5,5,5,5,5

Close Grip Bench Press

150x7,6,6

Slight Incline DB Press

65x8,6,6

Seated Smith Machine Shoulder Press

90x6
80x6,6

Does not include weight of the bar

Weighted Dips

50x7,6,6

Nutrition

Moderate Carb

Cals - 2,875
Carbs - 268g
  • Fiber - 50g
Protein - 231g
Fat - 107g
  • Sat. - 27g
  • Poly. - 16g
  • Mono. - 29g
 
April 8, 2016
Pull Hypertrophy

Training

Wide Grip Pulldowns

100x12,12
90x12,12,12

Overhand TBar Rows

70x12,12,12

Close Grip Pulldown

110x11,11,11

Done with the close grip attachment with the gap for extra ROM

Cable Row

107.5x10,10,10

Underhand Machine Row

130x11,10,10

Reverse Pec Deck

105x12,10,10

Nutrition

High Carb

Cals - 3,125
Carbs - 330g
  • Fiber - 48g
Protein - 226g
Fat - 107g
  • Sat. - 24g
  • Poly. - 5g
  • Mono. - 13g
 
April 9, 2016
Lower Power

Great heavy session again. Hit 300 for 2 on my top set, last time set of 2 was at 285 pounds.

Training

Back Squat @ 85%-95% 1RM (272-304 lbs)

275x2
275x2
280x2
280x2
285x2
290x2
295x2
300x2

Box Squat (below parallel)

185x5,5,5,5,5

Front Squat

150x7,6,6

Hip Thrusts

205x8,7,7

Lying Leg Curls

130x7,6,6

Seated Calf Machine

185x8,7,6
190x6,6

Standing Calf Machine

290x6,6,6,6,6

Nutrition

Low Carb

Cals - 2,625
Carbs - 199g
  • Fiber - 48g
Protein - 232g
Fat - 109g
  • Sat. - 27g
  • Poly. - 17g
  • Mono. - 18g
 
April 10, 2016
Push Hypertrophy

Just some programming notes first. Every fifth week calls for a deload, this is two deloads in a 12 week period. I am going to do the following: first deload, go lighter on main heavy lifts and decrease volume. When I say decrease volume, I just mean I will not do any drop sets which I normally do throughout my training sessions. I will just do my straight sets and nothing more. On the second deload of the 12 weeks, I will go lighter on everything, 60-70% of training weight, but keep volume the same.

Instead of doing two pressing movement for shoulders on these hypertrophy days, I am going to do presses and then some type of isolation work for the second exercise. Reason being, I'm hitting shoulders twice per week, between the two days, I am doing at least 9 sets for pressing movements. If I was following a typical bro split, I would be doing the same anyways.

Finally, weight was the same this week. I am going to increase calories by 25 each day. I am on vacation from work this week due to spring vacation. Since I will be a little more inactive, I am going to do 10 minutes of VERY light cardio post workout. At lease three sessions.

Weight - 155.2

Training

Incline Smith Press

105x10,10,10,10,10,10

Weight does not include bar

Seated Smith Shoulder Press

75x10,10,10

Weight does not include bar.

Flat DB Press

60x10,10,9 + 3 rest pause reps

Incline Skull Crushers

80x10,10,9+2 rest pause sets

Standing DB Side Laterals

15x12,11,11

Cable V Bar Pressdown

47.5x12,11,10

Nutrition

High Carb Day

Cals - 3,150
Carbs - 336g
  • Fiber - 49g
Protein - 230g
Fat - 108g
  • Sat. - 24g
  • Poly. - 13g
  • Mono. - 22g
 
I typically have been doing my deloads pretty much the same... A moderate effort on the two strength exercises and then no drops or anything on the accessory moves. Basically just use them as a "grease the groove" day and chance for cns recovery
 
AntM Reviews Rule One Isolate Protein

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Taste - This was the vanilla creme flavor. It had a very subtle vanilla taste followed by a somewhat chemical artificial after taste. That should not haven been the case given the ingredients, but there was just something off with the aftertaste.

Profile - Very good. 100 cals, 0 fat, 1 gram carbs and 25 grams protein per 28.9 grams.

Mixability - Mixes perfect. Very thin just as an isolate would mix.

Overall - I would pass on this. I personally do not think isolates are beneifical, but some do respond better to them GI wise. However, that does not play into my decision. Rule One Vanilla Creme had a very subtle vanilla taste. The vanilla needed to be stronger. Also, there was an odd aftertaste to it. It just did not taste like a natural vanilla. There are many other isolate options out there that are better taste wise and a little better price wise. 5/10
 
AntM Reviews Evogen AminoJect Raspberry Lemonade

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Mixability - Some foaming, but expected with a BCAA supplement. No big deal here. It goes away after sitting for 5 minutes or so.

Profile - 5g of BCAA at a 2:1:1 ratio. 5 grams of gluatmine. There is a total of 11 grams of amino acids.The aminos are fermented, but I have not seen too many studies that convince me that fermented aminos are better than your standard amino acid. There is also an electrolyte complex. In addition, there is 1 gram each of L-Citrulline DL-Malate and and TMG. However, these are under dosed at one and two scoops.

Taste - Initially the lemonade flavor stands out. However, with continuous use, I was getting more of a 50/50 blend. I would still say the lemonade was a little more overwhelming than the raspberry flavor, but not by much.

Overall - I would not recommend this product. The flavor is very good and I do like the BCAA profile of the product. The electrolyte complex is nice as well. However, the "performance blend" is severely underdosed. Also, I do not think there is any difference in recovery or mixibility from fermented versus un-fermented amino acids. With all that said, I think the fermentation of the amino acids and the performance blend make for a high price increase. This product will net you more than $1 per serving. I am willing to pay more for a superior product, if it is justified. I do not think the extra cost for that is so, especially given the lack of the ingredients in the performance blend. 5/10
 
April 11, 2016
Pull Power

DELOAD

Training

Deadlift (5x5 @ 60%-70% 246-287 lbs)

255x5
265x5
275x5
285x5
285x5

Bent Over Barbell Rows

165x5,5,5

Weighted Wide Grip Pullups

5x7,6,6

Close Grip Neutral Pulldowns

140x7,7,6

Neutral Grip TBar Row

90x7,7,6

Reverse Pec Deck

125x7,6
115x6

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 268g
  • Fiber - 49g
Protein - 232g
Fat - 114g
  • Sat. - 26g
  • Poly. - 14g
  • Mono. - 27g
 
April 12, 2016
Legs Hypertrophy

Deload. Decided I am going to do back squats on these days as well.

Training.

Leg Press

430x10,10,10,10,10,10

RDL

205x10,10,10

Squat

135x10,10
145x10

Seated Hamstring Curl

135x11,10,10

Leg Extensions

140x11,10,10

Standing Calf Raises

240x12,12,11,10,10

Seated Calf Raises

145x12,11,10,10,10

Nutrition

Low Carb

Cals - 2,650
Carbs - 199g
  • Fiber - 48g
Protein - 232g
Fat - 112g
  • Sat. - 26g
  • Poly. - 19g
  • Mono. - 26g
 
April 14, 2016
Push Power

Deload. I'm also very happy with the progression of my military press.

Training

Incline Bench Press 5x5 @ 60%-70% of 1RM (117-137 lbs)

135x5,5,5,5,8

Military Press

125x5,5,5

Close Grip Bench Press

150x7,7,6

Slight Incline DB Press

70x6,6,6

Seated Hammerstrength Shoulder Press

75x7
80x7,6

Weight per side

Weighted Dips

50x8,7,6

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 268g
  • Fiber - 48g
Protein - 232g
Fat - 115g
  • Sat. - 26g
  • Poly. - 14g
  • Mono. - 27g
 
April 15, 2016
Pull Hypertrophy

Deload

Last day of spring break :( I got a good amount of planning done though. I'm pretty much set up for the rest of the school year for all my classes. Going to start applying for jobs starting next school year. I have a deep tissue massage scheduled for 3 PM today, I can't wait!

Training

Wide Grip Pulldowns

92.5x10,10,10,10,10,10

Overhand TBar Rows

75x10,10,10

Close Grip Pulldown

110x10
112.5x10,10

Done with the close grip attachment with the gap for extra ROM

Cable Row

107.5x10,10,10

Underhand Machine Row

130x12
135x10,10

Reverse Pec Deck

105x11,10,10

Nutrition

High Carb

Cals - 3,150
Carbs - 336g
  • Fiber - 48g
Protein - 232g
Fat - 105g
  • Sat. - 24g
  • Poly. - 9g
  • Mono. - 15g
 
carmaf said:
Yo how dare you try to "grease the groove"! That's my thing.....ONLY I MAY GREASE THE GROOVE!

Hahaha I can't find the clip, but when you read this please picture that classic scene from the Simpsons where Drederick Tatum and Watson argue over who can dedicate the fight to the memory of Watson's manager. Invalid Link Removed
Click to expand...

I'll grease whatever I please ;)
 
April 16, 2016
Lower Power

Last deload.

I'm curious to see where my weight will be tomorrow. I did increase cals for the week, but only by 175 total. I'm curious because of a food choice. I always have sweet potatoes, but the store I go to had a different brand this past week. This brand did not have nutrition facts on them compared to the brand they normally carry does have nutrition facts. I just entered them in as USDA sweet potatoes in MFP. The real difference was for the brand I usually get, there is 1 cals per every 1 gram of sweet potato. When you use the USDA sweet potatoes and look at other options on MFP, there are only 86 cals per 100 grams.

Training

Back Squat @ 60%-70%% 1RM (192-224 lbs)

195x5
200x5
205x5
215x5
220x5

Box Squat (below parallel)

195x5,5,5

Front Squat

150x6
155x6,6

Hip Thrusts

210x7,7,6

Lying Leg Curls

130x7,7,6

Seated Calf Machine

190x8,8,7,6,6

Standing Calf Machine

290x8,6,6,6,6

Nutrition

Low Carb

Cals - 2,650
Carbs - 199g
  • Fiber - 48g
Protein - 232g
Fat - 112g
  • Sat. - 23g
  • Poly. - 19g
  • Mono. - 27g
 
April 17, 2016
Push Hypertrophy

Even though my deload last week was not your typical deload, I felt great today. I had a great pump going and endurance felt great. I was up .8 pounds from last week. It may be due to not working last week and just being lazier than normal or it could be the macros on the sweet potatoes. I am just going to log my sweet potatoes how I was prior to the brand switch. Just to keep things consistent. I'm not going to increase cals this week.

I am also retesting my 1 rep maxes this week!! I am lighter, but think I can hit better numbers. I will give exactly how much weight I am up or down from the last test. I want to hit a 415 deadlift, 210 incline bench and 325 squat.

Weight - 156

Training

Incline Smith Press

110x8,8,8,8
115x8,8,8

Weight does not include bar

Seated Smith Shoulder Press

80x8,8,8

Weight does not include bar.

Flat DB Press

60x10,10,10

Incline Skull Crushers

80x10,10
70x10

Standing DB Side Laterals

17.5x11,10,10

Cable V Bar Pressdown

47.5x12,11,10

Nutrition

High Carb Day

Cals - 3,150
Carbs - 336g
  • Fiber - 48g
Protein - 232g
Fat - 107g
  • Sat. - 26g
  • Poly. - 15g
  • Mono. - 23g
 
[size=+3]AntM Reviews Grenade Carb Killa Chocolate Cream Protein Bar/[/size]

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Profile

The profile is solid on these. For a 60 gram bar, you're looking at 210 cals, 8 grams of fat, 20 grams of carbs (7 grams of fiber) and 23 grams of protein. One thing worth noting, there are 11 grams of sugar alcohols. I am mentioning this because some people do not tolerate sugar alcohols well. That is not the case for me. My overall opinion is that the profile is great. Also, the protein used is high quality protein.

Price

A little over $2 a bar compared to most other bars are just at $2. However, I would pay the extra for these.

Texture/consistency

The picture tells you everything. There is a little bit of a crunchy texture to it, which I highly enjoyed. At the bottom, you have a small layer of caramel. Not a lot, but you do get it. It is not overly chewy since there is not a lot of caramel. Next, you have this creamy wafer on top. This provides the small crunch factor. Next, you have the chocolate. You can see some darker spots in the chocolate coding. This provided me with some hints of dark chocolate. Also, the bar was not overly soft and not overly hard, a perfect blend.

Taste

I actually really enjoyed the flavor. I am not a big fan of chocolate unless it is mixed with something else or is dark chocolate. This bar did not have a complete dark chocolate taste, but was not a light milk chocolate taste either. It was a good blend, leaning towards dark chocolate.

If I had to compare it to something, I would say think of a dark chocolate hershey bar mixed with a Snickers bar. However you do not have the peanuts or the annoying amount of caramel.

Overall

There is only one thing to say about this bar, just like the caramel flavor, go out and purchase it. These bars are the closets thing you will get to a candy bar, at least with excellent macros. This is coming from someone who is not the biggest chocolate fan. If you like chocolate, you'll love this bar and if you don't, you'll still enjoy this bar. I have zero complaints. The only thing that may shy some away is the sugar alcohols, but that does not make a difference to me. Grenade is a company that is climbing the ladder on my supported supplement companies. 10/10​
 
AntM Reviews USP Labs Jack3d

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Mixability - Perfect as you can see.

Profile - I have to say poor. Not because there are not good ingredients in it, but it is hidden by a huge prop blend. I am assuming per serving, there is a full dose of creatine, but who knows. Who knows the dose of everything else as well. I do like that the caffeine content is disclosed; 200 mg per serving. A low/moderate stim product.

Energy/Focus - Perfect for me. I had a push hypertrophy session. I do not like heavy stims on hypertrophy days, so this was perfect. I felt like I could do a lot more than I normally could do and did just did. I threw in more drop sets and rest pause sets.

Pumps - Nothing to really note here.

Taste - The flavor was dragonberry. It was very light and refreshing. It tasted like a bag of mixed berries, primarily strawberries and raspberries. I really enjoyed it.

Overall - I am conflicted if I would suggest this to someone. Yes, the flavor was good and the the product worked how it was supposed to. But can I justify the product as a whole for the rest of the ingredients, no, because everything is hidden and is not transparent. I guess if that does not matter to you, then go out and buy it, but if you like to know the dosing of ingredients, such as creatine, then I would avoid it. .8/10
 
April 18, 2016
Pull Power

Everything went better than planned!

Doing my work up sets, I knew I would hit a new PR. Everything felt good, my body felt good and I had zero complaints. Last time I maxed out, I hit 410. I then went for 420, the bar came off the ground, but I had to drop it.

Today, 415 was pretty smooth. I debated for about 2 minutes whether I should go up 5 or 10 pounds, I knew I wanted to try another heavy set though. I decided on 425. I got it off the ground, but felt like I lost tightness and did not want to snap my back! I dropped it.

When I retest my maxes in 6 weeks, I think I will go for 425 instead of 420. Reason being I was able to get it off the ground after a new PR lift.

I'll take it though, another 5 pounds on that PR. Slowly but surely, I will be right back at my old max, pre heart transplant.

Training

Deadlift Max Effort

135x8
185x5
225x3
275x1
315x1
355x1
380x1
415x1
425x0
365x1
315x3
275x6
225x12

Bent Over Barbell Rows

170x3,3,3,3,3

Weighted Wide Grip Pullups

5x7,6,6

Close Grip Neutral Pulldowns

140x8,7,6

Neutral Grip TBar Row

90x8,8
95x7

Reverse Pec Deck

120x8,6,6

Nutrition

Moderate Carb

Cals - 2,900
Carbs - 268g
  • Fiber - 48g
Protein - 232g
Fat - 104g
  • Sat. - 26g
  • Poly. - 17g
  • Mono. - 27g
 
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