AntM's Lean Bulk and Everything Else This Summer Log
- Thread starter AntM1564
- Start date
AntM1564
Legend
April 19, 2016
Legs Hypertrophy
Training.
Leg Press
460x8,8,8,8,8
470x8,8
RDL
215x8
220x8,8
Squat
145x10,10,10
Seated Hamstring Curl
135x12,10,10
Leg Extensions
140x11,10,10
Standing Calf Raises
240x12,11,11,10,10
Seated Calf Raises
145x12,11,10,10,10
Nutrition
Low Carb
Cals - 2,650
Carbs - 199g
Fat - 114g
Legs Hypertrophy
Training.
Leg Press
460x8,8,8,8,8
470x8,8
RDL
215x8
220x8,8
Squat
145x10,10,10
Seated Hamstring Curl
135x12,10,10
Leg Extensions
140x11,10,10
Standing Calf Raises
240x12,11,11,10,10
Seated Calf Raises
145x12,11,10,10,10
Nutrition
Low Carb
Cals - 2,650
Carbs - 199g
- Fiber - 48g
Fat - 114g
- Sat. - 26g
- Poly. - 20g
- Mono. - 37g
AntM1564
Legend
April 21, 2016
Push Power
Last max out for incline bench, I hit 195, then went for 100, but failed. Today, I went for 205, failed, went down to 200 and it moved pretty smooth. I wanted that 205, but a 5 pound increase in 6 weeks is good.
Also, I was able to hit 2 out of 5 sets of military press at 135 pounds for 3 reps both sets. I finished the other 3 sets with 130 pounds. Last time I did a 5x3 on military press, I used 125 for all 5 sets. Nice improvement there as well.
Training
Incline Bench Press
45x12
75x8
105x5
135x3
170x1
205x0
200x1
185x1
170x3
170x2
160x4
160x4
150x5
Military Press
135x3,3
130x3,3,3
Close Grip Bench Press
150x8,6,6
Slight Incline DB Press
70x6
65x6,6
Seated Hammerstrength Shoulder Press
85x6,6,6
Weight per side
Weighted Dips
55x6,6,6
Nutrition
Moderate Carb
Cals - 2,900
Carbs - 268g
Fat - 105g
Push Power
Last max out for incline bench, I hit 195, then went for 100, but failed. Today, I went for 205, failed, went down to 200 and it moved pretty smooth. I wanted that 205, but a 5 pound increase in 6 weeks is good.
Also, I was able to hit 2 out of 5 sets of military press at 135 pounds for 3 reps both sets. I finished the other 3 sets with 130 pounds. Last time I did a 5x3 on military press, I used 125 for all 5 sets. Nice improvement there as well.
Training
Incline Bench Press
45x12
75x8
105x5
135x3
170x1
205x0
200x1
185x1
170x3
170x2
160x4
160x4
150x5
Military Press
135x3,3
130x3,3,3
Close Grip Bench Press
150x8,6,6
Slight Incline DB Press
70x6
65x6,6
Seated Hammerstrength Shoulder Press
85x6,6,6
Weight per side
Weighted Dips
55x6,6,6
Nutrition
Moderate Carb
Cals - 2,900
Carbs - 268g
- Fiber - 48g
Fat - 105g
- Sat. - 28g
- Poly. - 18g
- Mono. - 28g
booneman77
Legend
All progress is good progress!
AntM1564
Legend
Yes sir. It just blew my mind that I failed on 205, but 200 went pretty smooth. It amazes me how much 5 pounds is when it comes to 1 rep maxes.
AntM1564
Legend
April 22, 2016
Pull Hypertrophy
Training
Wide Grip Pulldowns
95x8,8,8
97.5x8
100x8,8,9
Overhand TBar Rows
80x8
85x8,8
Close Grip Pulldown
112.5x12
115x10,10,10
Done with the close grip attachment with the gap for extra ROM
Cable Row
107.5x11,10,10,10
Underhand Machine Row
135x10
115x10,10,10
Reverse Pec Deck
105x12,10,10
Nutrition
High Carb
Cals - 3,150
Carbs - 336g
Fat - 104g
Pull Hypertrophy
Training
Wide Grip Pulldowns
95x8,8,8
97.5x8
100x8,8,9
Overhand TBar Rows
80x8
85x8,8
Close Grip Pulldown
112.5x12
115x10,10,10
Done with the close grip attachment with the gap for extra ROM
Cable Row
107.5x11,10,10,10
Underhand Machine Row
135x10
115x10,10,10
Reverse Pec Deck
105x12,10,10
Nutrition
High Carb
Cals - 3,150
Carbs - 336g
- Fiber - 49g
Fat - 104g
- Sat. - 29g
- Poly. - 15g
- Mono. - 27g
AntM1564
Legend
[size=+3]AntM Reviews SAN Raw Fusion Chocolate Coconut Chunk/[/size]
Invalid Link Removed
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Profile
The bar is slightly bigger than most bars out there. The bar weighs in at 70 grms and contains 270 calories, 14 grams of fat, 31 carbs and 16 protein. The bar is a little lower on the protein end, but the bar is marketed as a whole foods bar rather than a protein bar.
Price
About $3 a bar. A little steep for me, but if vegan eating is your thing, then the price would probably be worth it.
Texture/consistency
The outside of the bar is similar to a Quest Bar, Mission 1 Bar, Victory Bar, etc. However, it is a little softer to bite into than those bars. There is a little texture to the bar, more than likely from the dates. If you have ever processed dates before, you'll know what I mean. There is not any crunch or textures similar to that. I would say that the bar texture wise is very reminiscent of a Fig Newton.
Taste
I am not the biggest fan of chocolate, but do like chocolate when it is mixed with peanut butter or coconut. Mounds is my favorite chocolate based candy. I was disappointed with the overall taste. It was pretty much all chocolate with little to no coconut. I don't know if this will vary by bar, perhaps different bars have different amounts of shredded coconut in them. From my picture, you can see some white specs, which might be coconut. You can also see chocolate chips and there were plenty of them which is one reason why it was so overbearing in the chocolate department.
Overall
Not a bad bar overall. I would not buy them at full price and even at a discount, they would not be my go to. I prefer bars with more texture, I actually prefer foods in general with more texture. The dates do give it some texture, but not much. The taste was purely chocolate to me. That was disappointing given the fact I do not like straight chocolate and coconut is in the name. This may vary from each bar, but who knows. I cannot compare these to other "whole food vegan bars" since I've never had another bar like that. If that is your thing, it would not hurt to try these, but if you're not a chocolate fan, I would stay away. I will purchase a single Almond Berry to try that. I think that would be more up my alley. 7/10
Invalid Link Removed
Invalid Link Removed
Profile
The bar is slightly bigger than most bars out there. The bar weighs in at 70 grms and contains 270 calories, 14 grams of fat, 31 carbs and 16 protein. The bar is a little lower on the protein end, but the bar is marketed as a whole foods bar rather than a protein bar.
Price
About $3 a bar. A little steep for me, but if vegan eating is your thing, then the price would probably be worth it.
Texture/consistency
The outside of the bar is similar to a Quest Bar, Mission 1 Bar, Victory Bar, etc. However, it is a little softer to bite into than those bars. There is a little texture to the bar, more than likely from the dates. If you have ever processed dates before, you'll know what I mean. There is not any crunch or textures similar to that. I would say that the bar texture wise is very reminiscent of a Fig Newton.
Taste
I am not the biggest fan of chocolate, but do like chocolate when it is mixed with peanut butter or coconut. Mounds is my favorite chocolate based candy. I was disappointed with the overall taste. It was pretty much all chocolate with little to no coconut. I don't know if this will vary by bar, perhaps different bars have different amounts of shredded coconut in them. From my picture, you can see some white specs, which might be coconut. You can also see chocolate chips and there were plenty of them which is one reason why it was so overbearing in the chocolate department.
Overall
Not a bad bar overall. I would not buy them at full price and even at a discount, they would not be my go to. I prefer bars with more texture, I actually prefer foods in general with more texture. The dates do give it some texture, but not much. The taste was purely chocolate to me. That was disappointing given the fact I do not like straight chocolate and coconut is in the name. This may vary from each bar, but who knows. I cannot compare these to other "whole food vegan bars" since I've never had another bar like that. If that is your thing, it would not hurt to try these, but if you're not a chocolate fan, I would stay away. I will purchase a single Almond Berry to try that. I think that would be more up my alley. 7/10
AntM1564
Legend
April 23, 2016
Lower Power
My one rep max went pretty well today. I was a little jittery during squats for some reason and that made me a little nervous, but I was able to focus. I hit 325. I personally wanted to go deeper, but I hit parallel I was told. I squat past parallel. I think on these one rep maxes, I need to not think about it and just hit that hole hard instead of just slowly sinking into it.
On box squats, I am still using the lowest box, but today and moving forward, I am not going to use the 25 pound plate on top of it. Taking away those extra couple of inches will make me more powerful out of the hole I think.
Training
45x12
95x8
135x5
185x2
225x1
260x1
290x1
325x1
275x3
275x3
225x8
225x6
185x6
185x6
Box Squat (below parallel)
195x3,3,3,3,3
Hip Thrust
205x8,8,7
Leg Press
320x6,6,6
Lying Leg Curls
130x8,6,6
Seated Calf Machine
190x6
165x8,7,6,6
Standing Calf Machine
230x8,7,7,6,6
Nutrition
Low Carb
Cals - 2,650
Carbs - 199g
Fat - 117g
Lower Power
My one rep max went pretty well today. I was a little jittery during squats for some reason and that made me a little nervous, but I was able to focus. I hit 325. I personally wanted to go deeper, but I hit parallel I was told. I squat past parallel. I think on these one rep maxes, I need to not think about it and just hit that hole hard instead of just slowly sinking into it.
On box squats, I am still using the lowest box, but today and moving forward, I am not going to use the 25 pound plate on top of it. Taking away those extra couple of inches will make me more powerful out of the hole I think.
Training
45x12
95x8
135x5
185x2
225x1
260x1
290x1
325x1
275x3
275x3
225x8
225x6
185x6
185x6
Box Squat (below parallel)
195x3,3,3,3,3
Hip Thrust
205x8,8,7
Leg Press
320x6,6,6
Lying Leg Curls
130x8,6,6
Seated Calf Machine
190x6
165x8,7,6,6
Standing Calf Machine
230x8,7,7,6,6
Nutrition
Low Carb
Cals - 2,650
Carbs - 199g
- Fiber - 49g
Fat - 117g
- Sat. - 20g
- Poly. - 19g
- Mono. - 36g
AntM1564
Legend
April 24, 2016
Push Hypertrophy
Weight was unchanged from last Sunday. 156 again. I am going to increase cals this week by 25 each day. On high and moderate carb days, they will be in the form of carbs and on low carb days, fats.
Weight - 156
Training
Incline Smith Press
120x6,6,6,6,6,6,6,6
Weight does not include bar
Seated Smith Shoulder Press
90x6,6,6
Weight does not include bar.
Flat DB Press
60x12,10,9 + 2
Incline Skull Crushers
70x10,10,10
Standing DB Side Laterals
17.5x12,12
20x10
Cable V Bar Pressdown
47.5x12,10,10
Nutrition
High Carb Day
Cals - 3,175
Carbs - 342g
Fat - 105g
Push Hypertrophy
Weight was unchanged from last Sunday. 156 again. I am going to increase cals this week by 25 each day. On high and moderate carb days, they will be in the form of carbs and on low carb days, fats.
Weight - 156
Training
Incline Smith Press
120x6,6,6,6,6,6,6,6
Weight does not include bar
Seated Smith Shoulder Press
90x6,6,6
Weight does not include bar.
Flat DB Press
60x12,10,9 + 2
Incline Skull Crushers
70x10,10,10
Standing DB Side Laterals
17.5x12,12
20x10
Cable V Bar Pressdown
47.5x12,10,10
Nutrition
High Carb Day
Cals - 3,175
Carbs - 342g
- Fiber - 48g
Fat - 105g
- Sat. - 25g
- Poly. - 11g
- Mono. - 20g
AntM1564
Legend
April 25, 2016
Pull Power
Awesome session today. I was able to go a little heavier on deadlifts than I anticipated. Only complaint is I felt like puking, as always during deadlifts.
Training
Deadlift (5x5 @ 70%-80% 291-332 lbs)
315x5
325x5
325x5
335x5
340x5
Bent Over Barbell Rows
175x2,2,2,2,2,2
Weighted Wide Grip Pullups
5x7,6,6
Close Grip Neutral Pulldowns
142.5x7,6,6
Neutral Grip TBar Row
100xx7,6,6
Reverse Pec Deck
120x7,7,6
Nutrition
Moderate Carb
Cals - 2,925
Carbs - 274g
Fat - 107g
Pull Power
Awesome session today. I was able to go a little heavier on deadlifts than I anticipated. Only complaint is I felt like puking, as always during deadlifts.
Training
Deadlift (5x5 @ 70%-80% 291-332 lbs)
315x5
325x5
325x5
335x5
340x5
Bent Over Barbell Rows
175x2,2,2,2,2,2
Weighted Wide Grip Pullups
5x7,6,6
Close Grip Neutral Pulldowns
142.5x7,6,6
Neutral Grip TBar Row
100xx7,6,6
Reverse Pec Deck
120x7,7,6
Nutrition
Moderate Carb
Cals - 2,925
Carbs - 274g
- Fiber - 48g
Fat - 107g
- Sat. - 29g
- Poly. - 17g
- Mono. - 27g
AntM1564
Legend
April 26, 2016
Legs Hypertrophy
Training.
Leg Press
360x6,6,6,6,6
385x6,6,6
RDL
235x6,6,6
Squat
145x12*,11
150x11,10
I felt like I did not go deep enough during the first set so I threw in the fourth set.
Lying Hamstring Curl
65x11,10,10
Leg Extensions
140x12,10,10
Standing Calf Raises
210x12,11,11,10,10
Seated Calf Raises
115x12,11,11,11,10
Nutrition
Low Carb
Cals - 2,675
Carbs - 199g
Fat - 116g
Legs Hypertrophy
Training.
Leg Press
360x6,6,6,6,6
385x6,6,6
RDL
235x6,6,6
Squat
145x12*,11
150x11,10
I felt like I did not go deep enough during the first set so I threw in the fourth set.
Lying Hamstring Curl
65x11,10,10
Leg Extensions
140x12,10,10
Standing Calf Raises
210x12,11,11,10,10
Seated Calf Raises
115x12,11,11,11,10
Nutrition
Low Carb
Cals - 2,675
Carbs - 199g
- Fiber - 49g
Fat - 116g
- Sat. - 27g
- Poly. - 20g
- Mono. - 37g
AntM1564
Legend
April 28, 2016
Push Power
Good session today. I was able to go 10 pounds heavier than my prescribed percentage to incline bench. Last time I did a 6x2 on military presses, I hit 135 for all 6 sets. I went for 140 today and it was not happening unless I snapped my back or threw my belt on. I decided to go down to 135 and it was smooth. I am not entirely disappointed though because I was on cycle when I hit 6x2 last time and the fact that I was still able to hit it showed that I retained strength.
Training
Incline Bench Press 70%-80% of 1RM (140-160 lbs)
140x5
150x5
160x5
165x5
170x5
Military Press
135x2,2,2,2,2,2
Close Grip Bench Press
155x6,6,6
Slight Incline DB Press
65x7,6,6
Seated Hammerstrength Shoulder Press
85x6,7,8
Weight per side
Weighted Dips
55x6,6,6
Nutrition
Moderate Carb
Cals - 2,925
Carbs - 274g
Fat - 107g
Push Power
Good session today. I was able to go 10 pounds heavier than my prescribed percentage to incline bench. Last time I did a 6x2 on military presses, I hit 135 for all 6 sets. I went for 140 today and it was not happening unless I snapped my back or threw my belt on. I decided to go down to 135 and it was smooth. I am not entirely disappointed though because I was on cycle when I hit 6x2 last time and the fact that I was still able to hit it showed that I retained strength.
Training
Incline Bench Press 70%-80% of 1RM (140-160 lbs)
140x5
150x5
160x5
165x5
170x5
Military Press
135x2,2,2,2,2,2
Close Grip Bench Press
155x6,6,6
Slight Incline DB Press
65x7,6,6
Seated Hammerstrength Shoulder Press
85x6,7,8
Weight per side
Weighted Dips
55x6,6,6
Nutrition
Moderate Carb
Cals - 2,925
Carbs - 274g
- Fiber - 48g
Fat - 107g
- Sat. - 27g
- Poly. - 18g
- Mono. - 28g
booneman77
Legend
The retention (and actually building for me) of strength post cycle is my absolute biggest positive to this training plan.
AntM1564
Legend
I am currently running a Laxogenin product for a log. I think I am going to go back on cycle after that log. I have some in my stash. I could not believe how much my numbers jumped on this program on cycle.
AntM1564
Legend
April 29, 2016
Pull Hypertrophy
Training
Wide Grip Pulldowns
107.5x6,6,6,6
110x6,6
112.5x6,7
Overhand TBar Rows
90x6
95x6,6
100x6
Close Grip Pulldown
115x11,10,10,10
Done with the close grip attachment with the gap for extra ROM
Cable Row
107.5x10,10,10,10
Underhand Machine Row
115x11,11,11,11
Reverse Pec Deck
105x12,10,10
Nutrition
High Carb
Cals - 3,175
Carbs - 342g
Fat - 101g
Pull Hypertrophy
Training
Wide Grip Pulldowns
107.5x6,6,6,6
110x6,6
112.5x6,7
Overhand TBar Rows
90x6
95x6,6
100x6
Close Grip Pulldown
115x11,10,10,10
Done with the close grip attachment with the gap for extra ROM
Cable Row
107.5x10,10,10,10
Underhand Machine Row
115x11,11,11,11
Reverse Pec Deck
105x12,10,10
Nutrition
High Carb
Cals - 3,175
Carbs - 342g
- Fiber - 50g
Fat - 101g
- Sat. - 27g
- Poly. - 6g
- Mono. - 12g
AntM1564
Legend
April 30, 2016
Lower Power
Last 5x5, I hit 265 as my top set. I wanted to hit 270. After the fourth set, I wanted to go for 275. I hit it and it was pretty damn smooth. I am also going to attach a picture of the box I use for box squats. This way, you can all see the height of it. I don't know if they are universal or not. I had it in front of an adjustable bench so you could see the height. I would say it is probably 10-12 inches off the ground. Picture is at the bottom.
I will also have an update for tomorrow that will affect my training for about a week.
Training
Back Squat 70%-80% of 1RM (227-260 lbs)
230x5
240x5
250x5
260x5
275x5
Box Squat (below parallel)
200x2,2,2
205x2
210x2,2
Hip Thrust
215x8,7,7
Leg Press
360x8
410x7,8
Lying Leg Curls
130x8,6,6
Seated Calf Machine
165x7,6,6,6,6
Standing Calf Machine
230x9
250x8,7,7,6,6
Nutrition
Low Carb
Cals - 2,675
Carbs - 199g
Fat - 121g
Invalid Link Removed
Lower Power
Last 5x5, I hit 265 as my top set. I wanted to hit 270. After the fourth set, I wanted to go for 275. I hit it and it was pretty damn smooth. I am also going to attach a picture of the box I use for box squats. This way, you can all see the height of it. I don't know if they are universal or not. I had it in front of an adjustable bench so you could see the height. I would say it is probably 10-12 inches off the ground. Picture is at the bottom.
I will also have an update for tomorrow that will affect my training for about a week.
Training
Back Squat 70%-80% of 1RM (227-260 lbs)
230x5
240x5
250x5
260x5
275x5
Box Squat (below parallel)
200x2,2,2
205x2
210x2,2
Hip Thrust
215x8,7,7
Leg Press
360x8
410x7,8
Lying Leg Curls
130x8,6,6
Seated Calf Machine
165x7,6,6,6,6
Standing Calf Machine
230x9
250x8,7,7,6,6
Nutrition
Low Carb
Cals - 2,675
Carbs - 199g
- Fiber - 49g
Fat - 121g
- Sat. - 21g
- Poly. - 21g
- Mono. - 40g
Invalid Link Removed
AntM1564
Legend
May 1, 2016
Push Hypertrophy
Weight was unchanged from last Sunday. 156 again. I am going to increase cals this week by 25 each day. On high and moderate carb days, they will be in the form of carbs and on low carb days, fats.
I don;t want to say today's session was bad, but I sabatoged myself, at least from the standpoint point the reps I wanted to hit. The first two movements were supposed to be done for sets of 12. I always struggle on these days, gassing out around the 10th rep.
I used 100 pounds on incline smith last 5x12 and I completed all reps for every set. I went up to 105 today. I don't know if it was the weight or the fact that I started out using the incline bench since smith machines were taken for a while when I first got there. It is possible I pre fatigued myself. On the fourth set, I should have been smarter and dropped the weight since the 12 on the previous set was tough. Instead, I stuck with the same weight and got 10 reps, rested for 20 seconds and got 2 more. On the last set, same thing, but with 9 reps and a rest pause of 3 reps.
On smith shoulder presses, I was able to go 5 pounds heavier on the first set, but then dropped the weight to 70 pounds, which is what I used my last 3x12.
On flat db press, I decided to go up in weight to 65 pounds and aim for 8-10 reps since I have been stuck on the same reps with the 60 pounds (12,10,10). I hit 8 the first set, but it was hard. Second set, I should have dropped the weight, but didn't. I stopped at 6 reps. I dropped the weight, but I was already fatigued.
All in all, not bad, but I think the rest pause sets on the first movement really hurt me. Everything else increased in weight or reps though. So either the rest pause hindered me ot it was the pre exhaustion from the incline becnh prior to getting on the smith.
Weight - 156
Training
Incline Smith Press
105x12,12,12,10+2, 9+3
Weight does not include bar
Seated Smith Shoulder Press
75x12
70x12,12
Weight does not include bar.
Flat DB Press
65x8,6
60x8,7+2
Incline Skull Crushers
70x12,11,10
Standing DB Side Laterals
20x11,10,10
Cable V Bar Pressdown
47.5x12,11,11
Nutrition
High Carb Day
Cals - 3,200
Carbs - 348g
Fat - 105g
Push Hypertrophy
Weight was unchanged from last Sunday. 156 again. I am going to increase cals this week by 25 each day. On high and moderate carb days, they will be in the form of carbs and on low carb days, fats.
I don;t want to say today's session was bad, but I sabatoged myself, at least from the standpoint point the reps I wanted to hit. The first two movements were supposed to be done for sets of 12. I always struggle on these days, gassing out around the 10th rep.
I used 100 pounds on incline smith last 5x12 and I completed all reps for every set. I went up to 105 today. I don't know if it was the weight or the fact that I started out using the incline bench since smith machines were taken for a while when I first got there. It is possible I pre fatigued myself. On the fourth set, I should have been smarter and dropped the weight since the 12 on the previous set was tough. Instead, I stuck with the same weight and got 10 reps, rested for 20 seconds and got 2 more. On the last set, same thing, but with 9 reps and a rest pause of 3 reps.
On smith shoulder presses, I was able to go 5 pounds heavier on the first set, but then dropped the weight to 70 pounds, which is what I used my last 3x12.
On flat db press, I decided to go up in weight to 65 pounds and aim for 8-10 reps since I have been stuck on the same reps with the 60 pounds (12,10,10). I hit 8 the first set, but it was hard. Second set, I should have dropped the weight, but didn't. I stopped at 6 reps. I dropped the weight, but I was already fatigued.
All in all, not bad, but I think the rest pause sets on the first movement really hurt me. Everything else increased in weight or reps though. So either the rest pause hindered me ot it was the pre exhaustion from the incline becnh prior to getting on the smith.
Weight - 156
Training
Incline Smith Press
105x12,12,12,10+2, 9+3
Weight does not include bar
Seated Smith Shoulder Press
75x12
70x12,12
Weight does not include bar.
Flat DB Press
65x8,6
60x8,7+2
Incline Skull Crushers
70x12,11,10
Standing DB Side Laterals
20x11,10,10
Cable V Bar Pressdown
47.5x12,11,11
Nutrition
High Carb Day
Cals - 3,200
Carbs - 348g
- Fiber - 50g
Fat - 105g
- Sat. - 23g
- Poly. - 9g
- Mono. - 17g
AntM1564
Legend
Another thing worth mentioning. My training MAY be affected for the next few weeks. My gym closed its doors today. They are relocating to another building. The lease expired today and the new gym isn't ready yet. I will use the same gym, just in a different town for this week and next Sunday. The new gym opens the 9th.
I say my training may be affected, both this week and while using the new gym at first, because I have a huge mental block training in a new environment. I feel like the weights are heavier or I can't focus. Something is off. I know tomorrow will be challenging because it is heavy deadlift day. I don't drop the weight, but I don't treat it like I'm in a library either.
I say my training may be affected, both this week and while using the new gym at first, because I have a huge mental block training in a new environment. I feel like the weights are heavier or I can't focus. Something is off. I know tomorrow will be challenging because it is heavy deadlift day. I don't drop the weight, but I don't treat it like I'm in a library either.
booneman77
Legend
I know what you mean about environment making a difference. I lift in different gyms almost every week and there's just places that don't feel right.
I do miss my old gym in Pitt as it was so old and all the weights were rusty and extra heavy. I would go to a different gym (like an la fitness or the like) and add 20lb to major lifts ha.
AntM1564
Legend
May 2, 2016
Pull Power
Day one of the temporary gym is in the books. I will be going to LA Fitness tomorrow and Thursday with a guest pass. It is closer than my gym's other location which is why I'm using the pass.
Last 6x4, I hit 360 for my top set. I was aiming for 365 today. I was able to hit 370. Everything felt off, but the session was great! I was on a platform which is new, the bar hard zero knurling and the grooves were in different spots. I still killed it though.
Legs did not feel as sore or as tired as they normally do on Monday's either
Training
Deadlift (6x4 @ 75%-85% 311-353 lbs)
320x4
330x4
340x4
350x4
360x4
370x4
Bent Over Barbell Rows
160x5,5,5,5,5
Weighted Wide Grip Pullups
5x7,6,6
Close Grip Neutral Pulldowns
142.5x7,7,6
Neutral Grip TBar Row
100xx7,6,6
Reverse Pec Deck
120x8,7,6
Nutrition
Moderate Carb
Cals - 2,950
Carbs - 280g
Fat - 105g
Pull Power
Day one of the temporary gym is in the books. I will be going to LA Fitness tomorrow and Thursday with a guest pass. It is closer than my gym's other location which is why I'm using the pass.
Last 6x4, I hit 360 for my top set. I was aiming for 365 today. I was able to hit 370. Everything felt off, but the session was great! I was on a platform which is new, the bar hard zero knurling and the grooves were in different spots. I still killed it though.
Legs did not feel as sore or as tired as they normally do on Monday's either
Training
Deadlift (6x4 @ 75%-85% 311-353 lbs)
320x4
330x4
340x4
350x4
360x4
370x4
Bent Over Barbell Rows
160x5,5,5,5,5
Weighted Wide Grip Pullups
5x7,6,6
Close Grip Neutral Pulldowns
142.5x7,7,6
Neutral Grip TBar Row
100xx7,6,6
Reverse Pec Deck
120x8,7,6
Nutrition
Moderate Carb
Cals - 2,950
Carbs - 280g
- Fiber - 48g
Fat - 105g
- Sat. - 27g
- Poly. - 18g
- Mono. - 28g
AntM1564
Legend
May 3, 2016
Legs Hypertrophy
I ended up not going to the LA Fitness with the pass. Instead, I went to the gym I belong to, but the one in my town. I never go there because the one in the next town over is closer. One thing I hated about this gym was the culture. Everyone seemed to be an "athlete" or want to be athlete. Most people had on those dumb gym shirts with sayings like "Eat, Lift, Sleep, Repeat." Almost as if everyone there needs to prove they lift.
Lower back is a little sore this morning, not painful, just feels liked it was worked hard yesterday, which it was.
Training.
Leg Press
410x12
430x12,12,12,12
RDL
215x12,12,12
Squat
150x11,10
155x10
Seated Hamstring Curl
100x12
105x11,10
Leg Extensions
145x11,10,10
Standing Calf Raises
210x11,10,10,10,10
Seated Calf Raises
120x12,11,11,10,10
Nutrition
Low Carb
Cals - 2,700
Carbs - 199g
Fat - 118g
Legs Hypertrophy
I ended up not going to the LA Fitness with the pass. Instead, I went to the gym I belong to, but the one in my town. I never go there because the one in the next town over is closer. One thing I hated about this gym was the culture. Everyone seemed to be an "athlete" or want to be athlete. Most people had on those dumb gym shirts with sayings like "Eat, Lift, Sleep, Repeat." Almost as if everyone there needs to prove they lift.
Lower back is a little sore this morning, not painful, just feels liked it was worked hard yesterday, which it was.
Training.
Leg Press
410x12
430x12,12,12,12
RDL
215x12,12,12
Squat
150x11,10
155x10
Seated Hamstring Curl
100x12
105x11,10
Leg Extensions
145x11,10,10
Standing Calf Raises
210x11,10,10,10,10
Seated Calf Raises
120x12,11,11,10,10
Nutrition
Low Carb
Cals - 2,700
Carbs - 199g
- Fiber - 48g
Fat - 118g
- Sat. - 27g
- Poly. - 20g
- Mono. - 37g
AntM1564
Legend
May 5, 2016
Push Power
Slightly disappointed with the session today. I was able to go heavier on incline bench than my previous 6x4 and I was able to go heavier for my first set on military press. I know that is an improvement, but on dips and incline db bench, I was short a rep on my last set for each. I am not going to make excuses and blame the different equipment, environment or anything like that. I need to keep in mind that I am not on cycle right now so adding a bunch or reps or jumping up in weight every week is not going to be possible.
I guess I would consider this a was since I moved more weight at the beginning of the training session, but missed one rep on incline db and dips. I beat myself up over everything, that is a fault in my personality.
Training
Incline Bench Press 75%-85% of 1RM (150-170 lbs)
150x4
160x4
165x4
170x4
175x4
180x4
Military Press
125x5
120x5,5,5,5
Close Grip Bench Press
155x6,6,6
Slight Incline DB Press
65x7,6,5
Seated Hammerstrength Shoulder Press
90x6
85x7,6
Weight per side
Weighted Dips
55x6,6,5
Nutrition
Moderate Carb
Cals - 2,950
Carbs - 280g
Fat - 104g
Push Power
Slightly disappointed with the session today. I was able to go heavier on incline bench than my previous 6x4 and I was able to go heavier for my first set on military press. I know that is an improvement, but on dips and incline db bench, I was short a rep on my last set for each. I am not going to make excuses and blame the different equipment, environment or anything like that. I need to keep in mind that I am not on cycle right now so adding a bunch or reps or jumping up in weight every week is not going to be possible.
I guess I would consider this a was since I moved more weight at the beginning of the training session, but missed one rep on incline db and dips. I beat myself up over everything, that is a fault in my personality.
Training
Incline Bench Press 75%-85% of 1RM (150-170 lbs)
150x4
160x4
165x4
170x4
175x4
180x4
Military Press
125x5
120x5,5,5,5
Close Grip Bench Press
155x6,6,6
Slight Incline DB Press
65x7,6,5
Seated Hammerstrength Shoulder Press
90x6
85x7,6
Weight per side
Weighted Dips
55x6,6,5
Nutrition
Moderate Carb
Cals - 2,950
Carbs - 280g
- Fiber - 48g
Fat - 104g
- Sat. - 26g
- Poly. - 18g
- Mono. - 28g
AntM1564
Legend
Something else worth noting. My gym is actually going to be opening on Saturday for a "preview party". Originally it was not supposed to open until Monday. Normally I train fasted on Saturday's; however, with this party, they are not opening until 9 AM instead of 7 AM. I want to check it out so I know where everything is during the week so I can get in and out.
I will not be training fasted. I will have a small meal, something like sweet potatoes, pb and some type of protein source. If I feel like my training is better, I will continue to do this. I will probably end up walking if it isn't raining too since the new location is only 3/4 of a mile away from me. I prefer going first thing in the morning so I can run errands after, but I guess I could run errands earlier and then go after.
I will not be training fasted. I will have a small meal, something like sweet potatoes, pb and some type of protein source. If I feel like my training is better, I will continue to do this. I will probably end up walking if it isn't raining too since the new location is only 3/4 of a mile away from me. I prefer going first thing in the morning so I can run errands after, but I guess I could run errands earlier and then go after.
AntM1564
Legend
May 6, 2016
Pull Hypertrophy
Today's session was a lot better than yesterday's. Today felt almost effortless and I felt like I could keep going. Maybe the two low carb days prior to yesterday threw me off.
I'll be going to my remolded gym for a heavy leg day tomorrow. I'm curious to see how training with a small meal in me effects my session. I will not be walking there since it is supposed to be cold and possibly rain. Plus I need to stop at the grocery store and get some strawberries since the sale on them ends tomorrow. I will probably give my meal 2-2.5 hours to digest before I take a pre workout and head out.
Hamstrings are still sore. If I get a chance tonight, I will roll them again.
Training
Wide Grip Pulldowns
95x12
100x12,12,12,12
Overhand TBar Rows
75x12,12,12,12
Close Grip Pulldown
120x10,10,10,10
Done with the close grip attachment with the gap for extra ROM
Cable Row
107.5x12,11,10
110x10
Underhand Machine Row
115x11
120x10,10,10
Reverse Pec Deck
105x12,10
110x10
Nutrition
High Carb
Cals - 3,200
Carbs - 348g
Fat - 102g
Pull Hypertrophy
Today's session was a lot better than yesterday's. Today felt almost effortless and I felt like I could keep going. Maybe the two low carb days prior to yesterday threw me off.
I'll be going to my remolded gym for a heavy leg day tomorrow. I'm curious to see how training with a small meal in me effects my session. I will not be walking there since it is supposed to be cold and possibly rain. Plus I need to stop at the grocery store and get some strawberries since the sale on them ends tomorrow. I will probably give my meal 2-2.5 hours to digest before I take a pre workout and head out.
Hamstrings are still sore. If I get a chance tonight, I will roll them again.
Training
Wide Grip Pulldowns
95x12
100x12,12,12,12
Overhand TBar Rows
75x12,12,12,12
Close Grip Pulldown
120x10,10,10,10
Done with the close grip attachment with the gap for extra ROM
Cable Row
107.5x12,11,10
110x10
Underhand Machine Row
115x11
120x10,10,10
Reverse Pec Deck
105x12,10
110x10
Nutrition
High Carb
Cals - 3,200
Carbs - 348g
- Fiber - 50g
Fat - 102g
- Sat. - 30g
- Poly. - 8g
- Mono. - 15g
AntM1564
Legend
May 7, 2016
Lower Power
Squatting was very difficult today. A little because I pushed myself, but mostly because of the new barbells. The knurling is so rough, that it would make my shirt ride up and created a little pad. This made the bar a little unstable. Also, there is only one set of rings, so I had to keep playing with my grip width. I finally found it though. I hit the numbers I wanted to hit despite those circumstances and my hamstrings still being sore this morning.
I also ended up doing paused squats instead of box squats because they got rid of the boxes in their move. WTF. I will give my review of the gym and what to expect training wise in the next post.
Training
Back Squat 75%-85% of 1RM (244-276 lbs)
245x4
255x4
265x4
275x4
280x4
285x4
Paused Squat
185x5,5,5,5,5
Hip Thrust
225x7,6,7
Leg Press
360x6,6,6
Lying Leg Curls
135x6,6
130x6
Seated Calf Machine
165x6,6,6,6,6
Standing Calf Machine
250x12,10,7
255x6,6
Forgot I was supposed to go heavy
Nutrition
Low Carb
Cals - 2,700
Carbs - 199g
Fat - 122g
Lower Power
Squatting was very difficult today. A little because I pushed myself, but mostly because of the new barbells. The knurling is so rough, that it would make my shirt ride up and created a little pad. This made the bar a little unstable. Also, there is only one set of rings, so I had to keep playing with my grip width. I finally found it though. I hit the numbers I wanted to hit despite those circumstances and my hamstrings still being sore this morning.
I also ended up doing paused squats instead of box squats because they got rid of the boxes in their move. WTF. I will give my review of the gym and what to expect training wise in the next post.
Training
Back Squat 75%-85% of 1RM (244-276 lbs)
245x4
255x4
265x4
275x4
280x4
285x4
Paused Squat
185x5,5,5,5,5
Hip Thrust
225x7,6,7
Leg Press
360x6,6,6
Lying Leg Curls
135x6,6
130x6
Seated Calf Machine
165x6,6,6,6,6
Standing Calf Machine
250x12,10,7
255x6,6
Forgot I was supposed to go heavy
Nutrition
Low Carb
Cals - 2,700
Carbs - 199g
- Fiber - 49g
Fat - 122g
- Sat. - 19g
- Poly. - 21g
- Mono. - 41g
AntM1564
Legend
My gym usually opens at 7 on the weekend, but opened at 9 this morning for a "preview party". It was open to the public, they had vendors there, etc. I got there right at nine, I meal prepped and went to the store prior. There was a line of people liked you'd see on Black Friday. The first 200 people got a shirt, I did so the line wasn't that long. I was probably in the last 3/4 of the 200 people.
It took about 7 minutes to get in the door though. They literally had a red carpet on the side walk and were taking pictures on the way in. I just wanted to go in and train. I finally got in and saw how much light there was, both natural and articifical, which I did not like since the older location had a darker feel to it.
The locker room is nice, but they only have one air dryer for your hands. Second problem, there is one water fountain and it is right by the locker rooms which is on the other side from the weights. They got rid of the boxes for box jumps/box squats. The space is also way too open, making supersets almost impossible. Right in the middle of the gym, they placed a trainers only area, to walk around it is very time consuming.Finally, my last gripe is they got rid of the black rumble roller and replaced it with the blue one. The blue one does nothing for me since I'm so used to the black one. Luckily I have a small one at home, I'll just have to roll post workout at home.
On the positive side, they had some of the same equipment. We now have plenty of collars. We only had 3 pairs before. Now it seems like there is an endless amount and they are lock jaw collars.
Still up in the air is some of the equipment. The smith machines look too futuristic and I fear they look nice, but may not work as nice. Second is some of the new machines. It is about half the machines from the old gym and they replaced the other machines with Hoist equipment. These things literally move as you're contracting. I did try out one of the row machines like that and I actually enjoyed it.
All in all, not bad, but it will take some getting used to. Today was just terrible though. Too many people just standing around and talking like it was a social hour. I had to ask so many people if they were using something because they were sitting on it, doing noting, or just have 5 person conversation in front of everything. I think after a week or so, people will start going back to their home gyms.
It took about 7 minutes to get in the door though. They literally had a red carpet on the side walk and were taking pictures on the way in. I just wanted to go in and train. I finally got in and saw how much light there was, both natural and articifical, which I did not like since the older location had a darker feel to it.
The locker room is nice, but they only have one air dryer for your hands. Second problem, there is one water fountain and it is right by the locker rooms which is on the other side from the weights. They got rid of the boxes for box jumps/box squats. The space is also way too open, making supersets almost impossible. Right in the middle of the gym, they placed a trainers only area, to walk around it is very time consuming.Finally, my last gripe is they got rid of the black rumble roller and replaced it with the blue one. The blue one does nothing for me since I'm so used to the black one. Luckily I have a small one at home, I'll just have to roll post workout at home.
On the positive side, they had some of the same equipment. We now have plenty of collars. We only had 3 pairs before. Now it seems like there is an endless amount and they are lock jaw collars.
Still up in the air is some of the equipment. The smith machines look too futuristic and I fear they look nice, but may not work as nice. Second is some of the new machines. It is about half the machines from the old gym and they replaced the other machines with Hoist equipment. These things literally move as you're contracting. I did try out one of the row machines like that and I actually enjoyed it.
All in all, not bad, but it will take some getting used to. Today was just terrible though. Too many people just standing around and talking like it was a social hour. I had to ask so many people if they were using something because they were sitting on it, doing noting, or just have 5 person conversation in front of everything. I think after a week or so, people will start going back to their home gyms.
booneman77
Legend
I just used some of those hoist machines this week. Very odd looking and moving but surprisingly ergonomic and comfortable. And kinda fun ha
AntM1564
Legend
I tried some more out today. I used the plate loaded chest press and lat pulldown. Both were amazing. I am going to use that for my pulldowns instead of the cables on hypertrophy day. I really liked how it kept my chest up, the contraction on the five reps I did was epic. I also liked the chest press. I may start doing something different on chest hypertrophy days so I can get that in there.
AntM1564
Legend
May 8, 2016
Push Hypertrophy
Weight is up .6 pounds this week. Calories will remain the same. I played around with some more of the hoist machines and they are VERY good. I will definitely incorporate some of these into my training.
Overall, the training session was good. Numbers went up which is always a good sign. Here are two more complaints about the new gym location. The dumbbells are thicker right before the weight portion. I like to grip the dumbbells close to the weight instead of grasping the middle of the bar. This threw me off because some of my hand is on the fat part while the rest is on the normal sized portion. Not a big deal, I will get used to it.
Perhaps what threw me off the most today was the smith machine. First, it did not feel that smooth. Second, but more importantly, the machine is off in my book. Every smith machine I have ever used you're supposed to face out. Then, when you unlock it, your hands roll back towards your head and you are either pressing in a straight line or up and very slightly back. When facing out on this smith, you had to unlock the bar by rotating away from you which put made me press with my arms about 90 degrees to the bar instead of having my arms under the bar. That affected how much weight I could use because there was pressure on my shoulders. The last set, I flipped the bench and was facing the inside. However, when doing it like that, the press was up and slightly pressing away (towards my feet). I also say another person messing around with position like myself.
I did some drops sets and went back to it at the end of my workout. It is something I will get used to. Just seems like the design is way off.
Weight - 156.6
Training
Incline Smith Press
110x10,10
100x10,10,10,10
Weight does not include bar
Seated Smith Shoulder Press
70x10,10
75x10
Weight does not include bar.
Flat DB Press
65x8,8
60x8
Incline Skull Crushers
70x12,12,11
Standing DB Side Laterals
20x11,11,10
Cable V Bar Pressdown
42.5x11,10,10
Nutrition
High Carb Day
Cals - 3,200
Carbs - 348g
Fat - 103g
Push Hypertrophy
Weight is up .6 pounds this week. Calories will remain the same. I played around with some more of the hoist machines and they are VERY good. I will definitely incorporate some of these into my training.
Overall, the training session was good. Numbers went up which is always a good sign. Here are two more complaints about the new gym location. The dumbbells are thicker right before the weight portion. I like to grip the dumbbells close to the weight instead of grasping the middle of the bar. This threw me off because some of my hand is on the fat part while the rest is on the normal sized portion. Not a big deal, I will get used to it.
Perhaps what threw me off the most today was the smith machine. First, it did not feel that smooth. Second, but more importantly, the machine is off in my book. Every smith machine I have ever used you're supposed to face out. Then, when you unlock it, your hands roll back towards your head and you are either pressing in a straight line or up and very slightly back. When facing out on this smith, you had to unlock the bar by rotating away from you which put made me press with my arms about 90 degrees to the bar instead of having my arms under the bar. That affected how much weight I could use because there was pressure on my shoulders. The last set, I flipped the bench and was facing the inside. However, when doing it like that, the press was up and slightly pressing away (towards my feet). I also say another person messing around with position like myself.
I did some drops sets and went back to it at the end of my workout. It is something I will get used to. Just seems like the design is way off.
Weight - 156.6
Training
Incline Smith Press
110x10,10
100x10,10,10,10
Weight does not include bar
Seated Smith Shoulder Press
70x10,10
75x10
Weight does not include bar.
Flat DB Press
65x8,8
60x8
Incline Skull Crushers
70x12,12,11
Standing DB Side Laterals
20x11,11,10
Cable V Bar Pressdown
42.5x11,10,10
Nutrition
High Carb Day
Cals - 3,200
Carbs - 348g
- Fiber - 49g
Fat - 103g
- Sat. - 27g
- Poly. - 11g
- Mono. - 20g
AntM1564
Legend
May 9, 2016
Pull Power
I was happy with today's session until I reached the locker room to grab my stuff. It dawned on me that I only did 6 sets of deadlifts instead of the prescribed 7. I feel bad about it, but I did a good job with the 6 sets. Plus, I would not have been able to do a 7th at the weight I would want. The 3rd rep on the last set was a grinder.
I really need to make my "pre workout"/lunch smaller on these days. Heavy deadlifting makes me feel like I am going to puke. I eat about 2.5-3 hours prior, due to my schedule, but it does not feel like enough time. My meal is usually 150grams of chicken and 285 grams of sweet potatoes. I may go down to 150 grams of sweet potatoes. I don't really need too many carbs pre workout, since I have a high carb day the the day prior and most of the carbs come post workout that day.
One issue I had with deadlifting today was the bar. The knurling is so fresh that it almost sticks to my pants and seems to create some friction. I noticed I was pulling up a little more instead of up and back. I'm sure my legs had something to do with this too, they were still a little fatigued from Saturday.
No complaints though, last time I did 7x3, my top set was 370. I hit 380 today. Next week, I will add an additional set to deadlifts to make up for today.
Training
Deadlift (7x3 @ 80%-90% 332-374 lbs)
335x3
345x3
355x3
365x3
375x3
380x3
Wide Grip Weighted Pullups
7.5x5
10x5,5
Barbell Rows
135x6,6,6
Close Grip Neutral Pulldowns
145x6,6,6
Neutral Grip TBar Row
100xx7,7,7
Reverse Pec Deck
125x6
120x6,6
Nutrition
Moderate Carb
Cals - 2,950
Carbs - 280g
Fat - 106g
Pull Power
I was happy with today's session until I reached the locker room to grab my stuff. It dawned on me that I only did 6 sets of deadlifts instead of the prescribed 7. I feel bad about it, but I did a good job with the 6 sets. Plus, I would not have been able to do a 7th at the weight I would want. The 3rd rep on the last set was a grinder.
I really need to make my "pre workout"/lunch smaller on these days. Heavy deadlifting makes me feel like I am going to puke. I eat about 2.5-3 hours prior, due to my schedule, but it does not feel like enough time. My meal is usually 150grams of chicken and 285 grams of sweet potatoes. I may go down to 150 grams of sweet potatoes. I don't really need too many carbs pre workout, since I have a high carb day the the day prior and most of the carbs come post workout that day.
One issue I had with deadlifting today was the bar. The knurling is so fresh that it almost sticks to my pants and seems to create some friction. I noticed I was pulling up a little more instead of up and back. I'm sure my legs had something to do with this too, they were still a little fatigued from Saturday.
No complaints though, last time I did 7x3, my top set was 370. I hit 380 today. Next week, I will add an additional set to deadlifts to make up for today.
Training
Deadlift (7x3 @ 80%-90% 332-374 lbs)
335x3
345x3
355x3
365x3
375x3
380x3
Wide Grip Weighted Pullups
7.5x5
10x5,5
Barbell Rows
135x6,6,6
Close Grip Neutral Pulldowns
145x6,6,6
Neutral Grip TBar Row
100xx7,7,7
Reverse Pec Deck
125x6
120x6,6
Nutrition
Moderate Carb
Cals - 2,950
Carbs - 280g
- Fiber - 50g
Fat - 106g
- Sat. - 26g
- Poly. - 18g
- Mono. - 29g
AntM1564
Legend
May 10, 2016
Legs Hypertrophy
I tried two new machines today. First was the Hoist leg extension. I liked it. It seemed like there was a lot of tension towards the lockout, which made it very difficult. It reminded me of putting a band. The contraction on the Hoist machine is so much stronger than your normal extension as well. Because of the resistance, I could not go as heavy, but who cares, it is an isolation.
Second machine was the Hoist seated leg curl. This was the first leg curl that I've used where the top pad did not rest on my thighs. Instead, that pad rested right below my knees. The one problem I have with this movement is that I make a slight angle and used leverage to use more weight. The way the machine moves, it eliminates that urge, you cannot do that. Amazing.
Leg presses went a lot easier than I anticipated as well.
Training.
Leg Press
450x10,10,10,10,10,10
RDL
225x10,10,10
Squat
155x10,10,10
Seated Hamstring Curl
100x10,10,10
Leg Extensions
105x10,10,10
Standing Calf Raises
210x12,11,11,10,10
Seated Calf Raises
125x12,12,10,10,10
Nutrition
Low Carb
Cals - 2,700
Carbs - 205g
Fat - 114g
Legs Hypertrophy
I tried two new machines today. First was the Hoist leg extension. I liked it. It seemed like there was a lot of tension towards the lockout, which made it very difficult. It reminded me of putting a band. The contraction on the Hoist machine is so much stronger than your normal extension as well. Because of the resistance, I could not go as heavy, but who cares, it is an isolation.
Second machine was the Hoist seated leg curl. This was the first leg curl that I've used where the top pad did not rest on my thighs. Instead, that pad rested right below my knees. The one problem I have with this movement is that I make a slight angle and used leverage to use more weight. The way the machine moves, it eliminates that urge, you cannot do that. Amazing.
Leg presses went a lot easier than I anticipated as well.
Training.
Leg Press
450x10,10,10,10,10,10
RDL
225x10,10,10
Squat
155x10,10,10
Seated Hamstring Curl
100x10,10,10
Leg Extensions
105x10,10,10
Standing Calf Raises
210x12,11,11,10,10
Seated Calf Raises
125x12,12,10,10,10
Nutrition
Low Carb
Cals - 2,700
Carbs - 205g
- Fiber - 50g
Fat - 114g
- Sat. - 23g
- Poly. - 21g
- Mono. - 43g
AntM1564
Legend
May 12, 2016
Push Power
Today's session was terrible. Last week I also had a bad push session. Last week I was in the temp gym and today was my first heavy push in the new gym. I don't want to blame the environment or new barbells. I just don't know what happened. The push days (heavy in particular) are the only two workouts over the past two weeks that have been sub par. For about 4-6 weeks now, I have been doing a 50 rep method at the end of my workout for every body part trained that day. I'm not a huge believer in overtraining. I'm not experience anything that shows CNS fatigue, but maybe that is taking its toll. It did not at first, but I guess doing it a month straight may not be a wise idea.
I am also going to swap my carb days next week to see if that helps. Instead of having a low carb day both Tuesday and Wednesday, I will have a moderate carb day Tuesday, low Monday and Low Wednesday. This way I will not have 2 back to back low carb days. However, that has not negatively impacted my pushing days in the past.
Maybe I need to deload pushing. Deload comes in 10 days. I may do it a little differently.
I don't know what happened today, I was so disappointed. To put it in perspective, I hit 185 for my top set last time I did a 7x3. Last week, I hit 180 for 4 reps. Today, working up to 190, I only hit 180 for 2 reps.
Training
Incline Bench Press 80%-90% of 1RM (160-180 lbs)
160x3
165x3
170x3
175x3
180x2
175x2
165x3
165x3
175x2
170x2
165x3
Military Press
125x3
115x5
120x4
115x5,5
Close Grip Bench Press
145x6,6,6
Slight Incline DB Press
60x6,6,6
Seated Machine Shoulder Press
60x7,7
65x6
Weighted Dips
50x6,6,5+1
Nutrition
Moderate Carb
Cals - 2,950
Carbs - 280g
Fat - 104g
Push Power
Today's session was terrible. Last week I also had a bad push session. Last week I was in the temp gym and today was my first heavy push in the new gym. I don't want to blame the environment or new barbells. I just don't know what happened. The push days (heavy in particular) are the only two workouts over the past two weeks that have been sub par. For about 4-6 weeks now, I have been doing a 50 rep method at the end of my workout for every body part trained that day. I'm not a huge believer in overtraining. I'm not experience anything that shows CNS fatigue, but maybe that is taking its toll. It did not at first, but I guess doing it a month straight may not be a wise idea.
I am also going to swap my carb days next week to see if that helps. Instead of having a low carb day both Tuesday and Wednesday, I will have a moderate carb day Tuesday, low Monday and Low Wednesday. This way I will not have 2 back to back low carb days. However, that has not negatively impacted my pushing days in the past.
Maybe I need to deload pushing. Deload comes in 10 days. I may do it a little differently.
I don't know what happened today, I was so disappointed. To put it in perspective, I hit 185 for my top set last time I did a 7x3. Last week, I hit 180 for 4 reps. Today, working up to 190, I only hit 180 for 2 reps.
Training
Incline Bench Press 80%-90% of 1RM (160-180 lbs)
160x3
165x3
170x3
175x3
180x2
175x2
165x3
165x3
175x2
170x2
165x3
Military Press
125x3
115x5
120x4
115x5,5
Close Grip Bench Press
145x6,6,6
Slight Incline DB Press
60x6,6,6
Seated Machine Shoulder Press
60x7,7
65x6
Weighted Dips
50x6,6,5+1
Nutrition
Moderate Carb
Cals - 2,950
Carbs - 280g
- Fiber - 49g
Fat - 104g
- Sat. - 27g
- Poly. - 17g
- Mono. - 27g
AntM1564
Legend
May 12, 2016
Pull Hypertrophy
Solid session today. I used some new machines that I liked. I really liked the hoist pulldown. It is pretty much impossible to excessively lean back. The chest stays up and the squeeze in the back is intense. I also liked the row machine. The first two sets I rowed with both arms at the same time, then went one arm which I will continue to use it in that manner.
Training
Hoist Pulldowns Pulldowns
125x10,10,10,10,10,10
Overhand TBar Rows
75x10,10,10
80x10
Close Grip Pulldown
120x10,10,10,10
Done with the close grip attachment with the gap for extra ROM
Hoist Chest Supported Row
110x10,10,10,10
Underhand Machine Row
120x11,10,10,10
Reverse Pec Deck
110x10,10
105x10
Nutrition
High Carb
Cals - 3,200
Carbs - 348g
Fat - 103g
Pull Hypertrophy
Solid session today. I used some new machines that I liked. I really liked the hoist pulldown. It is pretty much impossible to excessively lean back. The chest stays up and the squeeze in the back is intense. I also liked the row machine. The first two sets I rowed with both arms at the same time, then went one arm which I will continue to use it in that manner.
Training
Hoist Pulldowns Pulldowns
125x10,10,10,10,10,10
Overhand TBar Rows
75x10,10,10
80x10
Close Grip Pulldown
120x10,10,10,10
Done with the close grip attachment with the gap for extra ROM
Hoist Chest Supported Row
110x10,10,10,10
Underhand Machine Row
120x11,10,10,10
Reverse Pec Deck
110x10,10
105x10
Nutrition
High Carb
Cals - 3,200
Carbs - 348g
- Fiber - 50g
Fat - 103g
- Sat. - 31g
- Poly. - 8g
- Mono. - 15g
AntM1564
Legend
May 14, 2016
Lower Power
Excellent session today. I was able to hit 295 on my top set of squats. I was surprised I got it because my set up was off. I had my right leg a little too far out. I need to work on my walkout with the new power racks. For some reason, when I back out like I usually do, the weight smacks the rack.
The fact that today was so smooth makes me wonder why my last two heavy push days were so off.
Training
Back Squat 80%-90% of 1RM (260-293 lbs)
260x3
265x3
270x3
275x3
280x3
285x3
295x3
Paused Squat
195x5
190x5,5
Hip Thrust
225x8,7,6
Leg Press
450x7,7,8
Lying Leg Curls
135x6,6,6
Seated Calf Machine
165x8,7,6,6,6
Standing Calf Machine
255x8
260x7,6,6,6
Nutrition
Low Carb
Cals - 2,700
Carbs - 205g
Fat - 119g
Lower Power
Excellent session today. I was able to hit 295 on my top set of squats. I was surprised I got it because my set up was off. I had my right leg a little too far out. I need to work on my walkout with the new power racks. For some reason, when I back out like I usually do, the weight smacks the rack.
The fact that today was so smooth makes me wonder why my last two heavy push days were so off.
Training
Back Squat 80%-90% of 1RM (260-293 lbs)
260x3
265x3
270x3
275x3
280x3
285x3
295x3
Paused Squat
195x5
190x5,5
Hip Thrust
225x8,7,6
Leg Press
450x7,7,8
Lying Leg Curls
135x6,6,6
Seated Calf Machine
165x8,7,6,6,6
Standing Calf Machine
255x8
260x7,6,6,6
Nutrition
Low Carb
Cals - 2,700
Carbs - 205g
- Fiber - 50g
Fat - 119g
- Sat. - 18g
- Poly. - 20g
- Mono. - 39g
AntM1564
Legend
The walkout is critical, especially when testing the 1 rep max. I hate wasting energy on my set up.
In addition to my staples (Orange Triad, Ashwagandha, Oxi Omega, Vitamin C, Vit D, CreMax XT and HyperMax XT) I have been using a Laxogenin product. I have a log in the supplement log section. I believe I am entering the 4th week. I cannot say I am in love with it or that I hate it. I wanted to log a Laxo product because I have never used it before and have read mixed things about it. I will post my final thoughts in here about it once the log is completed. In about 4-5 weeks, I think I am going to go back on cycle.
Next week, it is a deload week, so I am going to take a week long stim break. The following week is my 1 rep max week which I will use stims. Then the following 5 weeks, I am going on a stim break. That 5 week stim break will take me to my next 1 rep max week. After that, I will take a 1 week stim break every 5 weeks.
I do not feel like I need a stim break, but why not.
AntM1564
Legend
May 15, 2016
Push Hypertrophy
Weight - 157.6
Weight is up one pound this week. I think this is due to the Laxo. Since I started using it three week ago, I have barely increased my caloric intake, but have been gaining weight. This is a positive.
Today's session was very good, especially when considering my two push days last week. I am used to this smith now. I am not at the weight I would have been at with the older machine, but I cannot harp on that. I need to take that out of my mind and just focus on what I have to work with now. I hit what I was expecting to, on the smith bench, so that was a win. I also was able to go heavier than last week. I hit all of the reps I wanted to, with the weight I wanted to, except for the incline skull crushers. I missed one rep on the last set, but I also went up 10 pounds from last week. If I rested a half moment or or longer, I would have hit it.
I was also able to use the 65 pound dumbbells for all three sets of flat db press. Last week, I had to drop to 60 for the last set.
One thing worth noting. We have two different smith machines. They are the same smith, but we have two of them. I did incline bench on one and shoulder presses on the other. I felt as though the one I did shoulder presses on glided more smoothly. Who knows though.
I also got on the incline bench and was really focusing on looking in the mirror when the bar was at my chest to where my elbows were depending on my grip width; I think I have that sorted out.
Training
Incline Smith Press
105x8,8,8,8,8,8,8
Weight does not include bar
Seated Smith Shoulder Press
80x8
85x8,8
Weight does not include bar.
Flat DB Press
65x8,8,8
Incline Skull Crushers
80x10,10,9+2
Standing One Arm DB Side Laterals
20x11,11,10
Cable V Bar Pressdown
42.5x12
44x10,10
Nutrition
High Carb Day
Cals - 3,200
Carbs - 348g
Fat - 103g
Push Hypertrophy
Weight - 157.6
Weight is up one pound this week. I think this is due to the Laxo. Since I started using it three week ago, I have barely increased my caloric intake, but have been gaining weight. This is a positive.
Today's session was very good, especially when considering my two push days last week. I am used to this smith now. I am not at the weight I would have been at with the older machine, but I cannot harp on that. I need to take that out of my mind and just focus on what I have to work with now. I hit what I was expecting to, on the smith bench, so that was a win. I also was able to go heavier than last week. I hit all of the reps I wanted to, with the weight I wanted to, except for the incline skull crushers. I missed one rep on the last set, but I also went up 10 pounds from last week. If I rested a half moment or or longer, I would have hit it.
I was also able to use the 65 pound dumbbells for all three sets of flat db press. Last week, I had to drop to 60 for the last set.
One thing worth noting. We have two different smith machines. They are the same smith, but we have two of them. I did incline bench on one and shoulder presses on the other. I felt as though the one I did shoulder presses on glided more smoothly. Who knows though.
I also got on the incline bench and was really focusing on looking in the mirror when the bar was at my chest to where my elbows were depending on my grip width; I think I have that sorted out.
Training
Incline Smith Press
105x8,8,8,8,8,8,8
Weight does not include bar
Seated Smith Shoulder Press
80x8
85x8,8
Weight does not include bar.
Flat DB Press
65x8,8,8
Incline Skull Crushers
80x10,10,9+2
Standing One Arm DB Side Laterals
20x11,11,10
Cable V Bar Pressdown
42.5x12
44x10,10
Nutrition
High Carb Day
Cals - 3,200
Carbs - 348g
- Fiber - 50g
Fat - 103g
- Sat. - 27g
- Poly. - 11g
- Mono. - 20g
CJNator
Well-known member
Hell yea, I haven't done my 1RM in a while but the walk out is definitely critical. I'll go look for your log and I highly recommend Follidrone 2.0 for you, I haven't weighted in yet but I'm hitting 10RM PRs about every other day. I was hitting PRs while maintaining but I switched to bulking since it will help hold off fat and pack on muscle. What Laxo product are you on?
AntM1564
Legend
Nutraceutical Innovations
AntM1564
Legend
May 16, 2016
Pull Power
Sorry for the winded post. First, I changed today to a low carb day and did not have nearly as much food for lunch/pre workout. I did not feel like I would puke which is usually more prevalent on my heavier days.
Second, I can't tell if my form on my deadlifts are off or if the knurling on these new bars is catching my pants and creating friction. I tried to roll my pants legs up, but it made a bump on my lower thighs since the legs were wound up which made it difficult to deadlift. Next week when I dealod, I am going to wear shorts to see if that makes a difference.
What makes me think it is form is that my shins are in good shape. I feel like I have the bar a touch away from my legs, making me pull up versus up and back. I think my back is almost too flat compared to be angle. I also may think I just need a deload. I do not seem as explosive off the ground, which can be form or needing a deload. Please see my following post for my deload thoughts, I'm looking for advice.
I am two pounds heavier than my previous 8x2. I was aiming for 9x2 since I missed a set last week. Despite being a little heavier, my top set was the same; 385. I went for 390, this is when I had the pants rolled up. I got it up, but since my rolled up legs got in the way, I had to drop it. I let my pants legs down and went right back to it, I only got it for one. I probably had two, but needing to drop it probably took some out of me. I dropped the weight for the last two sets to get 2 reps.
Training
Deadlift (8x2 @ 85%-95% 353-394 lbs)
355x2
360x2
365x2
370x2
375x2
380x2
385x2
390x1
375x2
365x2
Wide Grip Weighted Pullups
15x3,3,3,3,3
Meadows Rows
35x8,8
40x7
Close Grip Neutral Pulldowns
145x7,6,6
Neutral Grip TBar Row
100xx8
105x6,6
Reverse Pec Deck
125x8,6,6
Nutrition
Low Carb
Cals - 2,700
Carbs - 205g
Fat - 114g
Pull Power
Sorry for the winded post. First, I changed today to a low carb day and did not have nearly as much food for lunch/pre workout. I did not feel like I would puke which is usually more prevalent on my heavier days.
Second, I can't tell if my form on my deadlifts are off or if the knurling on these new bars is catching my pants and creating friction. I tried to roll my pants legs up, but it made a bump on my lower thighs since the legs were wound up which made it difficult to deadlift. Next week when I dealod, I am going to wear shorts to see if that makes a difference.
What makes me think it is form is that my shins are in good shape. I feel like I have the bar a touch away from my legs, making me pull up versus up and back. I think my back is almost too flat compared to be angle. I also may think I just need a deload. I do not seem as explosive off the ground, which can be form or needing a deload. Please see my following post for my deload thoughts, I'm looking for advice.
I am two pounds heavier than my previous 8x2. I was aiming for 9x2 since I missed a set last week. Despite being a little heavier, my top set was the same; 385. I went for 390, this is when I had the pants rolled up. I got it up, but since my rolled up legs got in the way, I had to drop it. I let my pants legs down and went right back to it, I only got it for one. I probably had two, but needing to drop it probably took some out of me. I dropped the weight for the last two sets to get 2 reps.
Training
Deadlift (8x2 @ 85%-95% 353-394 lbs)
355x2
360x2
365x2
370x2
375x2
380x2
385x2
390x1
375x2
365x2
Wide Grip Weighted Pullups
15x3,3,3,3,3
Meadows Rows
35x8,8
40x7
Close Grip Neutral Pulldowns
145x7,6,6
Neutral Grip TBar Row
100xx8
105x6,6
Reverse Pec Deck
125x8,6,6
Nutrition
Low Carb
Cals - 2,700
Carbs - 205g
- Fiber - 50g
Fat - 114g
- Sat. - 24g
- Poly. - 20g
- Mono. - 38g
AntM1564
Legend
My deload is coming up on Sunday. I deloaded 5 or 6 weeks ago, my program calls for a deload every 5 or 6 weeks. However, I only decreased the weight for my first exercise on heavy days and dropped volume on all days. When I say dropped volume, I just did not do any drop sets or rest pause sets, which I always do.
Given my training, the decrease in weight being used on heavy push days and bar speed being a little slower on deadlifts and squats, I am thinking of not only reducing the weight on my first exercises of the heavy day, but dropping everything to 70% of what I normally use. For example, on flat db press on hypertrophy days, I used 65 pounds yesterday. 70% would have me use 45 pound dumbbells.
Would you drop every on both heavy and hypertrophy days to 70% or just drop to 70% on the heavy days and keep hypertrophy weight the same?
I do not feel burned out, yet. But I do feel a little more fatigued than normal. I'm thinking of going lighter on everything to gie my body a rest before it actually does hit that wall. Thoughts and opinions?
Given my training, the decrease in weight being used on heavy push days and bar speed being a little slower on deadlifts and squats, I am thinking of not only reducing the weight on my first exercises of the heavy day, but dropping everything to 70% of what I normally use. For example, on flat db press on hypertrophy days, I used 65 pounds yesterday. 70% would have me use 45 pound dumbbells.
Would you drop every on both heavy and hypertrophy days to 70% or just drop to 70% on the heavy days and keep hypertrophy weight the same?
I do not feel burned out, yet. But I do feel a little more fatigued than normal. I'm thinking of going lighter on everything to gie my body a rest before it actually does hit that wall. Thoughts and opinions?
booneman77
Legend
I drop all the power stuff to about 75% of the normal 5rm and for the hyper just drop very slightly but focus on never reaching failure and no intensity techniques.
AntM1564
Legend
I was actually thinking of doing that for the hyper days. I know deloading is usually around 60-70% of a 1 rm, so on the hyper days, if I'm hitting 10-12 reps, I don't need to drop the weight that much. Machine wise, I was thinking like 20 pounds or so.
AntM1564
Legend
May 17, 2016
Legs Hypertrophy
Good workout today.
While doing RDL today, I noticed a few things. It did not seem like the bar was sticking to the shorts I was wearing. I will use these shorts next week during deads and see how it goes. I am also going to buy some baby powder and put a light layer on my legs. I was reading last night that this helps with the bar knurling sticking to clothes.
I was talking with this guy that powerlfts today. He has the same issue with the new bars. He was saying something how these bar are better for deadlifting, due the the whip or something like that, but because the knurling is so aggressive, that combined with the whip make the bar stick to clothes around the knee level.
Training.
Leg Press
480x8,8,8,8,8,8
500x8
RDL
230x8,8,8
Squat
155x11,10,10
Seated Hamstring Curl
100x15
120x11,10
Leg Extensions
100x12
105x10,10
Standing Calf Raises
210x12,12,11,11,10
Seated Calf Raises
125x12,11,11,11,11
Nutrition
Moderat Carb
Cals - 2,950
Carbs - 280g
Fat - 106g
Legs Hypertrophy
Good workout today.
While doing RDL today, I noticed a few things. It did not seem like the bar was sticking to the shorts I was wearing. I will use these shorts next week during deads and see how it goes. I am also going to buy some baby powder and put a light layer on my legs. I was reading last night that this helps with the bar knurling sticking to clothes.
I was talking with this guy that powerlfts today. He has the same issue with the new bars. He was saying something how these bar are better for deadlifting, due the the whip or something like that, but because the knurling is so aggressive, that combined with the whip make the bar stick to clothes around the knee level.
Training.
Leg Press
480x8,8,8,8,8,8
500x8
RDL
230x8,8,8
Squat
155x11,10,10
Seated Hamstring Curl
100x15
120x11,10
Leg Extensions
100x12
105x10,10
Standing Calf Raises
210x12,12,11,11,10
Seated Calf Raises
125x12,11,11,11,11
Nutrition
Moderat Carb
Cals - 2,950
Carbs - 280g
- Fiber - 50g
Fat - 106g
- Sat. - 25g
- Poly. - 18g
- Mono. - 31g
jazztastic
New member
An amateur question, but what calculator do you use to define your Macros for Hi-Carb, Lo-Carb, Refeed etc.?
CJNator
Well-known member
It's varies per person, you would need to find out yourself by manipulating your carbs to see how much is too little or too much for yourself. Start with this ratio 40P/30C/30F, get your caloric intake, then do the math. C × .40 for protein, C × .30 for carbs and fats. From there your journey begins.
AntM1564
Legend
Like CJ said, it varies from person to person. I love this article and have followed a modified version for a long time now
Invalid Link Removed
AntM1564
Legend
May 19, 2016
Push Power
I cannot believe how well today's session went in comparison to my last two heavy push days. My numbers were right where they should have been an where I wanted them to be. I was able to go heavier on db presses, which I was not expecting to do. I also increased the number of dips I did at a heavier body weight this week.
I changed a few things, here they are. First, I had my lunch/pre workout meal 1.5 hours prior to lifting instead of 2-2.5 hours pre lifting. I don't think that had a big impact, but still worth noting. Second, I think I am getting more used to where I should grip the new bars. Here are the two more important factors in my mind. First, I have not been doing those 50 rep burnout sets for last week. Even though I felt recovered, maybe I wasn't fully recovered. Second, I was only jumping up 5 pounds for each set instead of 10 like the previous two weeks. Pushing has always been my weakness, in comparison to pushing and legs so maybe I was burning myself out early in benching. One last change was I changed up my warmup sets. I did the bar for 12, 65 pounds for 8, 95 pounds for 5 and 135 for 3. Normally, I would do the same thing, but do 115 for 3 then 135 for one.
However, I think the biggest factor was getting rid of those burnout sets.
I hate that today went so well, it makes me not want to deload
Training
Incline Bench Press 85%-95% of 1RM (170-190 lbs)
170x2
170x2
175x2
175x2
180x2
180x2
185x2
190x2
Military Press
125x3,3,3,3
130x3
Weighted DIps
55x7,7,7
Slight Incline DB Press
60x8
65x6,6
Seated Machine Shoulder Press
90x7,7,6
Smith Reverse Grip Flat Bench
90x7,7
100x6
Nutrition
Moderate Carb
Cals - 2,950
Carbs - 280g
Fat - 107g
Push Power
I cannot believe how well today's session went in comparison to my last two heavy push days. My numbers were right where they should have been an where I wanted them to be. I was able to go heavier on db presses, which I was not expecting to do. I also increased the number of dips I did at a heavier body weight this week.
I changed a few things, here they are. First, I had my lunch/pre workout meal 1.5 hours prior to lifting instead of 2-2.5 hours pre lifting. I don't think that had a big impact, but still worth noting. Second, I think I am getting more used to where I should grip the new bars. Here are the two more important factors in my mind. First, I have not been doing those 50 rep burnout sets for last week. Even though I felt recovered, maybe I wasn't fully recovered. Second, I was only jumping up 5 pounds for each set instead of 10 like the previous two weeks. Pushing has always been my weakness, in comparison to pushing and legs so maybe I was burning myself out early in benching. One last change was I changed up my warmup sets. I did the bar for 12, 65 pounds for 8, 95 pounds for 5 and 135 for 3. Normally, I would do the same thing, but do 115 for 3 then 135 for one.
However, I think the biggest factor was getting rid of those burnout sets.
I hate that today went so well, it makes me not want to deload
Training
Incline Bench Press 85%-95% of 1RM (170-190 lbs)
170x2
170x2
175x2
175x2
180x2
180x2
185x2
190x2
Military Press
125x3,3,3,3
130x3
Weighted DIps
55x7,7,7
Slight Incline DB Press
60x8
65x6,6
Seated Machine Shoulder Press
90x7,7,6
Smith Reverse Grip Flat Bench
90x7,7
100x6
Nutrition
Moderate Carb
Cals - 2,950
Carbs - 280g
- Fiber - 50g
Fat - 107g
- Sat. - 27g
- Poly. - 18g
- Mono. - 28g
jazztastic
New member
Great article! Starting to understand this a bit better. I've never tracked calories or macros in my life, since I use to have such a high metabolism. Now that i'm approaching 50yrs...all this has changed.
AntM1564
Legend
May 19, 2016
Pull Hypertrophy
Solid session today. I'm thinking about walking to the gym tomorrow since it is supposed to be nice in the morning and I don't need to go to the store before or after. Only problem is it is heavy leg day! I am hoping to hit 300, if not 305, for my top set tomorrow.
Training
Lat Pulldowns
110x8,8,8,8
115,8,8,8
Overhand TBar Rows
80x8,8,8
85x8
Close Grip Pulldown
120x10,10,10,10
Done with the close grip attachment with the gap for extra ROM
Hoist Chest Supported Row
110x11,10,10,10
Underhand Machine Row
120x12
125x10
130x10,10
Reverse Pec Deck
110x12,10,10
Nutrition
High Carb
Cals - 3,200
Carbs - 348g
Fat - 102g
Pull Hypertrophy
Solid session today. I'm thinking about walking to the gym tomorrow since it is supposed to be nice in the morning and I don't need to go to the store before or after. Only problem is it is heavy leg day! I am hoping to hit 300, if not 305, for my top set tomorrow.
Training
Lat Pulldowns
110x8,8,8,8
115,8,8,8
Overhand TBar Rows
80x8,8,8
85x8
Close Grip Pulldown
120x10,10,10,10
Done with the close grip attachment with the gap for extra ROM
Hoist Chest Supported Row
110x11,10,10,10
Underhand Machine Row
120x12
125x10
130x10,10
Reverse Pec Deck
110x12,10,10
Nutrition
High Carb
Cals - 3,200
Carbs - 348g
- Fiber - 50g
Fat - 102g
- Sat. - 27g
- Poly. - 8g
- Mono. - 18g