booneman77
Legend
Damn ant your progress is about as consistent as they come. Great work as always
AntM's Lean Bulk and Everything Else This Summer Log
- Thread starter AntM1564
- Start date
AntM1564
Legend
I appreciate it. Curious to see how Saturday goes since leg strength went down some since my last max attempt. Hamstrins are a little sore too, but we'll see.
AntM1564
Legend
September 23, 2016
Pull Hypertrophy
Solid session today. Everything improved from last week and I had a great pump.
Training
Lat Pulldowns
95x12,12,12,12,12
Seated Cable Rows
110x12,12,12
Hammerstrength High Row
140x11,10,10
T Bar Row
75x11,10,10
Over hand grip
Close Grip Pulldowns
120x12,11,10
Underhand Grip Machine Row
130x11,10,10
Reverse Pec Deck
130x12,11,11,10
Nutrition
High Carb
Cals - 2,750
Carbs - 360g
Fat - 59g
Pull Hypertrophy
Solid session today. Everything improved from last week and I had a great pump.
Training
Lat Pulldowns
95x12,12,12,12,12
Seated Cable Rows
110x12,12,12
Hammerstrength High Row
140x11,10,10
T Bar Row
75x11,10,10
Over hand grip
Close Grip Pulldowns
120x12,11,10
Underhand Grip Machine Row
130x11,10,10
Reverse Pec Deck
130x12,11,11,10
Nutrition
High Carb
Cals - 2,750
Carbs - 360g
- Fiber - 48g
Fat - 59g
- Sat. - 17g
- Poly. - 8g
- Mono. - 8g
AntM1564
Legend
September 24, 2016
Lower Power
I was slightly happy/slightly disappointed with today's session. First, everything increased. Now, the squats. Last time I went to max is when I injured my SI joint, that was in the back of my head. I worked up to 335. I did get it, but I did not like my depth. I could feel I did not go as deep as I normally do. I think I hit parallel, but who knows. I always go pretty well below.
I'm not completely disappointed, because I was able to grind it out instead of dumping it. So that shows me I can handle it. I think it was more mental than anything. I know my negatives were very slow, I did not want to go at a normal speed and injure my SI joint again.
All was not lost though, on my back down sets, I found my grove. I got into a set up routine. For a while now, I have been messing with my grip on the bar, where to place the bar, and my foot position. I feel as though I hammered all that out. Also, neck positioning I was working on during the back down sets. During that 335, I started looking up and my neck felt it right after.
Next max attempt on squats, I will go with 335 again since I was not happy with depth. Lastly, I figure it will b too cold to walk to the gym next time I max, so maybe that will prove to help too.
Training
Back Squat Max Attempt
45x5
95x5
135x3
225x1
260x1
295x1
335x1*
300x1
265x3
225x5
225x4
225x4
Paused Squats
185x5,5,5,5,5
Hip Thrust
235x7,6,6
Pause at the top for extra contraction
Leg Press
380x7,7,7
Lying Leg Curls
130x7,7,7
Seated Calf Machine
180x7,7,7,7,6
Standing Calf Machine
280x8,7,7,7,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
Fat - 71g
Lower Power
I was slightly happy/slightly disappointed with today's session. First, everything increased. Now, the squats. Last time I went to max is when I injured my SI joint, that was in the back of my head. I worked up to 335. I did get it, but I did not like my depth. I could feel I did not go as deep as I normally do. I think I hit parallel, but who knows. I always go pretty well below.
I'm not completely disappointed, because I was able to grind it out instead of dumping it. So that shows me I can handle it. I think it was more mental than anything. I know my negatives were very slow, I did not want to go at a normal speed and injure my SI joint again.
All was not lost though, on my back down sets, I found my grove. I got into a set up routine. For a while now, I have been messing with my grip on the bar, where to place the bar, and my foot position. I feel as though I hammered all that out. Also, neck positioning I was working on during the back down sets. During that 335, I started looking up and my neck felt it right after.
Next max attempt on squats, I will go with 335 again since I was not happy with depth. Lastly, I figure it will b too cold to walk to the gym next time I max, so maybe that will prove to help too.
Training
Back Squat Max Attempt
45x5
95x5
135x3
225x1
260x1
295x1
335x1*
300x1
265x3
225x5
225x4
225x4
Paused Squats
185x5,5,5,5,5
Hip Thrust
235x7,6,6
Pause at the top for extra contraction
Leg Press
380x7,7,7
Lying Leg Curls
130x7,7,7
Seated Calf Machine
180x7,7,7,7,6
Standing Calf Machine
280x8,7,7,7,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
- Fiber - 50g
Fat - 71g
- Sat. - 17g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
[size=+3]AntM Reviews Muscletech Crunch CPB Bar[/size]
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Texture/consistency
Almost perfect. If you have read my protein bar reviews before, you know this is a very important area of mine and I am critical of bars not having or lacking texture. Although this bar does not give you the candy bar type crunch, it gives you a lot more than most other protein bars. If you look at the picture, you can see a thin layer under the outside coating. This was a wafer type layer. It gave the bar some crunch along with the nuts under the coating. I wish the wafer layer was a little thicker, but overall, it did deliver some crunch.
Consistency was near perfect as well. The thick outside coating made the bar a touch chewy, but nothing terrible. I would actually make that thinner while increasing the thickness of the wafer layer.
Taste
This was chocolate peanut butter. If you love peanut butter, you will love this. As soon as I opened the wrapper, I was hit with a peanut butter scent. It was like opening a brand new jar. I am not the biggest chocolate fan, unless it is paired with peanut butter or another flavor I enjoy. Typically, CPB bars are very heavy on the chocolate and lack PB. However, this was little to no chocolate taste. For me, I was completely happy with this. Even though the middle of the bar looks like it is chocolate dominant, that is not the case.
Profile
Very good. First, the macros are pretty much on point with other bars. I do like they these are not heavy in fiber. I eat a lot of whole foods and often find myself getting too much fiber when I eat most protein bars that are out there. Here is the macro break down for this flavor:
Cals - 240
Fat - 7 grams
Carbs - 24 grams
Fiber - 5 grams
Protein - 22 grams
If I have to be critical of the profile, it would be of this. There is soy protein isolate. However, it is the last protein source listed. Personally, this does not bother me because one, a little soy won't kill anyone, two, it is not the main protein source and three, I do not eat protein bars daily. Just worth nothing.
Price
I cannot rate this since they are not sold anywhere, but the MT site and obviously, that will be a little more costly than purchasing from a retailer. The price point for most protein bars are $2/bar. I would not mind paying a little more for these. If they are $2.50/bar, I think that would be fair.
Bottom Line
The flavoring was perfect in my opinion. I would not change it. I think there needs to be a solely PB based bar and that is what this tastes like. I know chocolate is in the name, so it can be a little misleading. If you do not mind a dominant PB flavor, you need to get this. I would probably call this flavor PB Supreme or something similar. The texture is solid, I would rate these as having the second best texture. There could be a little more crunch, but these have a lot more than the majority of the bars out there. All in all, I am extremely pleased with these. I would highly suggest trying these and I cannot wait to get my hands on some other flavors! 9.5/10
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Invalid Link Removed
Texture/consistency
Almost perfect. If you have read my protein bar reviews before, you know this is a very important area of mine and I am critical of bars not having or lacking texture. Although this bar does not give you the candy bar type crunch, it gives you a lot more than most other protein bars. If you look at the picture, you can see a thin layer under the outside coating. This was a wafer type layer. It gave the bar some crunch along with the nuts under the coating. I wish the wafer layer was a little thicker, but overall, it did deliver some crunch.
Consistency was near perfect as well. The thick outside coating made the bar a touch chewy, but nothing terrible. I would actually make that thinner while increasing the thickness of the wafer layer.
Taste
This was chocolate peanut butter. If you love peanut butter, you will love this. As soon as I opened the wrapper, I was hit with a peanut butter scent. It was like opening a brand new jar. I am not the biggest chocolate fan, unless it is paired with peanut butter or another flavor I enjoy. Typically, CPB bars are very heavy on the chocolate and lack PB. However, this was little to no chocolate taste. For me, I was completely happy with this. Even though the middle of the bar looks like it is chocolate dominant, that is not the case.
Profile
Very good. First, the macros are pretty much on point with other bars. I do like they these are not heavy in fiber. I eat a lot of whole foods and often find myself getting too much fiber when I eat most protein bars that are out there. Here is the macro break down for this flavor:
Cals - 240
Fat - 7 grams
Carbs - 24 grams
Fiber - 5 grams
Protein - 22 grams
If I have to be critical of the profile, it would be of this. There is soy protein isolate. However, it is the last protein source listed. Personally, this does not bother me because one, a little soy won't kill anyone, two, it is not the main protein source and three, I do not eat protein bars daily. Just worth nothing.
Price
I cannot rate this since they are not sold anywhere, but the MT site and obviously, that will be a little more costly than purchasing from a retailer. The price point for most protein bars are $2/bar. I would not mind paying a little more for these. If they are $2.50/bar, I think that would be fair.
Bottom Line
The flavoring was perfect in my opinion. I would not change it. I think there needs to be a solely PB based bar and that is what this tastes like. I know chocolate is in the name, so it can be a little misleading. If you do not mind a dominant PB flavor, you need to get this. I would probably call this flavor PB Supreme or something similar. The texture is solid, I would rate these as having the second best texture. There could be a little more crunch, but these have a lot more than the majority of the bars out there. All in all, I am extremely pleased with these. I would highly suggest trying these and I cannot wait to get my hands on some other flavors! 9.5/10
AntM1564
Legend
September 25, 2016
Push Hypertrophy
Weight - 157.2
Good session overall. I am not completely satisfied with it, but I think I am beating myself up too much because I have such high expectations. Everything increased from last week, but here is what I'm hanging my head on.
Four weeks ago, last time I performed a 6x10 on incline dumbbell press, I hit 60 lbs for all 6 sets. I went for 65 today and only hit 65 for 4 our of the 6 sets and had to drop to 60 for the last two sets. Additionally, four weeks ago on my 3x10 for seated dumbbell press, I hit 40 lbs for all three sets and went up to 45 today. I was only able to hit 45 for 1 of the 3 sets and dropped to 40 for the last two.
I know that is still improvement; I just beat myself up too much. I also noticed my negatives on pretty much everything was slower and more controlled than normal. Not saying I am out of control, but something I noticed.
I also took out a shoulder exercise and swapped it with seated behind the neck presses. I went super slow on the negative.
Lastly, today I switched back to a regular eating schedule from IF. I will need to meal prep a little more for the week, but oh well.
Training
Incline DB Press
65x10,10,10,10
60x10,10
Seated DB Shoulder Press
45x10
40x10,10
Incline Hammerstrength Chest Press
145x11,10,10
Incline Skull Crushers
80x13,11,11
Seated Behind the Neck Barbell Press
75x10,10,10
Straight Bar Cable Pressdown
45.5x11,10,10
Nutrition
High Carb Day
Cals - 2,750
Carbs - 360g
Fat - 58g
Push Hypertrophy
Weight - 157.2
Good session overall. I am not completely satisfied with it, but I think I am beating myself up too much because I have such high expectations. Everything increased from last week, but here is what I'm hanging my head on.
Four weeks ago, last time I performed a 6x10 on incline dumbbell press, I hit 60 lbs for all 6 sets. I went for 65 today and only hit 65 for 4 our of the 6 sets and had to drop to 60 for the last two sets. Additionally, four weeks ago on my 3x10 for seated dumbbell press, I hit 40 lbs for all three sets and went up to 45 today. I was only able to hit 45 for 1 of the 3 sets and dropped to 40 for the last two.
I know that is still improvement; I just beat myself up too much. I also noticed my negatives on pretty much everything was slower and more controlled than normal. Not saying I am out of control, but something I noticed.
I also took out a shoulder exercise and swapped it with seated behind the neck presses. I went super slow on the negative.
Lastly, today I switched back to a regular eating schedule from IF. I will need to meal prep a little more for the week, but oh well.
Training
Incline DB Press
65x10,10,10,10
60x10,10
Seated DB Shoulder Press
45x10
40x10,10
Incline Hammerstrength Chest Press
145x11,10,10
Incline Skull Crushers
80x13,11,11
Seated Behind the Neck Barbell Press
75x10,10,10
Straight Bar Cable Pressdown
45.5x11,10,10
Nutrition
High Carb Day
Cals - 2,750
Carbs - 360g
- Fiber - 48g
Fat - 58g
- Sat. - 18g
- Poly. - 7g
- Mono. - 15g
AntM1564
Legend
September 26, 2016
Pull Power
I think I'm getting sick. As the day went on, I became more and more lethargic. My body is also aching. Luckily I don't teach during the first period so I can go into school a little later if needed. Last night, I slept like a baby. I usually sleep like that when I am sick. I know several of my students last week were blowing their nose and coughing a lot, so I probably got something from school.
Despite that, training wet exceptionally well. I was able to go a little higher than my prescribed percentage, which is always a positive.
Training
Deadlift 5x5 @ 70%-80% of 1RM (301 lbs - 344 lbs)
305x5
315x5
325x5
335x5
350x5
Rack Pulls
325x5,5,5
Knee level
Wide Grip Weighted Pullups
2.5x6,6,6
Neutral Grip T Bar Rows
127.5x6,6,6
Wide Grip Neutral Pulldowns
125x7,7,6
Close Grip Neutral Grip Pulldowns
135x7,7,6
Reverse Pec Deck
140x8,7,7,7
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
Fat - 69g
Pull Power
I think I'm getting sick. As the day went on, I became more and more lethargic. My body is also aching. Luckily I don't teach during the first period so I can go into school a little later if needed. Last night, I slept like a baby. I usually sleep like that when I am sick. I know several of my students last week were blowing their nose and coughing a lot, so I probably got something from school.
Despite that, training wet exceptionally well. I was able to go a little higher than my prescribed percentage, which is always a positive.
Training
Deadlift 5x5 @ 70%-80% of 1RM (301 lbs - 344 lbs)
305x5
315x5
325x5
335x5
350x5
Rack Pulls
325x5,5,5
Knee level
Wide Grip Weighted Pullups
2.5x6,6,6
Neutral Grip T Bar Rows
127.5x6,6,6
Wide Grip Neutral Pulldowns
125x7,7,6
Close Grip Neutral Grip Pulldowns
135x7,7,6
Reverse Pec Deck
140x8,7,7,7
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
- Fiber - 50g
Fat - 69g
- Sat. - 16g
- Poly. - 6g
- Mono. - 8g
AntM1564
Legend
September 27, 2016
Legs Hypertrophy
This is from yesterday, I just got home late, did not feel well and there was a major update to Windows 10 that took forever.
Despite being sore from this cold, I was able to hit the weights I wanted to. Today, I feel run down and just generally sore everywhere. There is something going around the school I work at. For my three classes, I would guess 80% or more of the students are sick. Teachers are getting sick as well. I am debating picking up some Dayquil and Nightquil, but hate taking anything. Last night, my nose started to become very runny and I started sneezing today. These are good signs. Once I start doing this, the illness is coming out. That is how my body reacts anyway.
Next week, I am going to swap the order of v squats and leg press.
Training.
Leg Press
380x10,10,10,10,10,10
RDL
225x10,10,10
V Squat
230x12,11,11
Seated Hamstring Curl
140x15,11,10
Leg Extensions
130x15,14,13,12,12
Seated Calf Raises
145x12,11.11,10,10
Standing Calf Raises
230x12,12
235x10,10,10
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
Fat - 62g
Legs Hypertrophy
This is from yesterday, I just got home late, did not feel well and there was a major update to Windows 10 that took forever.
Despite being sore from this cold, I was able to hit the weights I wanted to. Today, I feel run down and just generally sore everywhere. There is something going around the school I work at. For my three classes, I would guess 80% or more of the students are sick. Teachers are getting sick as well. I am debating picking up some Dayquil and Nightquil, but hate taking anything. Last night, my nose started to become very runny and I started sneezing today. These are good signs. Once I start doing this, the illness is coming out. That is how my body reacts anyway.
Next week, I am going to swap the order of v squats and leg press.
Training.
Leg Press
380x10,10,10,10,10,10
RDL
225x10,10,10
V Squat
230x12,11,11
Seated Hamstring Curl
140x15,11,10
Leg Extensions
130x15,14,13,12,12
Seated Calf Raises
145x12,11.11,10,10
Standing Calf Raises
230x12,12
235x10,10,10
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
- Fiber - 48g
Fat - 62g
- Sat. - 16g
- Poly. - 8g
- Mono. - 14g
AntM1564
Legend
September 29, 2016
Push Power
Feeling slightly better today. I would say I am about 65-70% over this cold. Portions of my body are still sore. Don't know if that is due to being sick or what. I noticed after my workout today that I have a little bit of tightness on the right side of my mid back. I don't know if this happened during lifting or what. It is nothing, I would say that on a scale of 1-10, it is about a 2 in terms of tightness.
Another thing I noticed today is that my joints are pretty sore. Sore may be the wrong term, they more or less feeling over worked. After every lifting session, I foam roll and do mobility work. It just feels like I have done too much mobility. I am going to skip this tomorrow. I'm assuming one can over stretch/over do the mobility work. Maybe some people can chime in on this.
As far as lifting goes, I was able to go five pounds heavier than my prescribed weight. I was also able to hit 6 reps instead of 5 on that set for bench. Military press I was a little disappointed. Last 3x5 4 weeks ago, I hit 125 for all sets and last week on my 5x5, I hit 125 for all 5 sets. I decided to go with 130 pounds. I had to do a rest pause on the first set, dropped the weight to 125 the second, but had to perform a rest pause again. I was able to hit 125 for my 5 reps on the last set. One other small disappointment was dips. I increased the weight 5 pounds, but had to perform a rest pause every set. I think this was a combo of both increase the weight AND gaining weight. Everything else went up in weight or reps.
Training
Paused Flat Bench Press 5x5 @ 70%-80% of 1RM (158-180 pounds)
160x5
165x5
170x5
175x5
185x6
Military Press
130x4 + 1
125x4 + 1, 5
Close Grip Bench Press
160x6,6,6
Incline Bench Press
150x6,6,6
Seated Hammerstrength Shoulder Press
180x7,6,6
Weighted Dips
65x5+1. 5+1. 5+1
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
Fat - 62g
Push Power
Feeling slightly better today. I would say I am about 65-70% over this cold. Portions of my body are still sore. Don't know if that is due to being sick or what. I noticed after my workout today that I have a little bit of tightness on the right side of my mid back. I don't know if this happened during lifting or what. It is nothing, I would say that on a scale of 1-10, it is about a 2 in terms of tightness.
Another thing I noticed today is that my joints are pretty sore. Sore may be the wrong term, they more or less feeling over worked. After every lifting session, I foam roll and do mobility work. It just feels like I have done too much mobility. I am going to skip this tomorrow. I'm assuming one can over stretch/over do the mobility work. Maybe some people can chime in on this.
As far as lifting goes, I was able to go five pounds heavier than my prescribed weight. I was also able to hit 6 reps instead of 5 on that set for bench. Military press I was a little disappointed. Last 3x5 4 weeks ago, I hit 125 for all sets and last week on my 5x5, I hit 125 for all 5 sets. I decided to go with 130 pounds. I had to do a rest pause on the first set, dropped the weight to 125 the second, but had to perform a rest pause again. I was able to hit 125 for my 5 reps on the last set. One other small disappointment was dips. I increased the weight 5 pounds, but had to perform a rest pause every set. I think this was a combo of both increase the weight AND gaining weight. Everything else went up in weight or reps.
Training
Paused Flat Bench Press 5x5 @ 70%-80% of 1RM (158-180 pounds)
160x5
165x5
170x5
175x5
185x6
Military Press
130x4 + 1
125x4 + 1, 5
Close Grip Bench Press
160x6,6,6
Incline Bench Press
150x6,6,6
Seated Hammerstrength Shoulder Press
180x7,6,6
Weighted Dips
65x5+1. 5+1. 5+1
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
- Fiber - 50g
Fat - 62g
- Sat. - 17g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
September 30, 2016
Pull Hypertrophy
Yesterday's session
Training
Lat Pulldowns
100x10,10,10,10,10,10
Seated Cable Rows
112.5x10,10,10
Hammerstrength High Row
140x11,11,10
T Bar Row
75x12,11,10
Over hand grip
Close Grip Pulldowns
125x10,10,10
Underhand Grip Machine Row
130x10,10,10
Reverse Pec Deck
130x11,10,10,10
Nutrition
High Carb
Cals - 2,750
Carbs - 360g
Fat - 59g
Pull Hypertrophy
Yesterday's session
Training
Lat Pulldowns
100x10,10,10,10,10,10
Seated Cable Rows
112.5x10,10,10
Hammerstrength High Row
140x11,11,10
T Bar Row
75x12,11,10
Over hand grip
Close Grip Pulldowns
125x10,10,10
Underhand Grip Machine Row
130x10,10,10
Reverse Pec Deck
130x11,10,10,10
Nutrition
High Carb
Cals - 2,750
Carbs - 360g
- Fiber - 50g
Fat - 59g
- Sat. - 17g
- Poly. - 8g
- Mono. - 8g
AntM1564
Legend
October 1, 2016
Lower Power
I was sluggish throughout the entire session this morning. I took some nighttime medicine last night, but still felt it this morning. I am supposed to work my second job tomorrow, but called out. I am going to take the medicine again, but take it well before bed so I am not phased in the morning.
Despite that, training went pretty well. I was able to go heavier than my last 5x5 and went over my percentage. The last two sets felt the best, I think I had my stance perfect. My hip flexors were a little sore for some reason. Don't know if it was this illness or stretching them yesterday. From now on, I am not going to foam roll or stretch the muscles I plan on working the next day.
Training
Back Squat 5x5 @ 70%-80% of 1RM (234-264 lbs)
235x5
245x5
255x5
260x5
270x5
Paused Squats
195x5,5,5
Hip Thrust
235x7,7,6
Pause at the top for extra contraction
Leg Press
400x7,7,7
Lying Leg Curls
130x8,7,6
Seated Calf Machine
180x8,7,7,7,7
Standing Calf Machine
280x8,8,7,7,7
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
Fat - 72g
Lower Power
I was sluggish throughout the entire session this morning. I took some nighttime medicine last night, but still felt it this morning. I am supposed to work my second job tomorrow, but called out. I am going to take the medicine again, but take it well before bed so I am not phased in the morning.
Despite that, training went pretty well. I was able to go heavier than my last 5x5 and went over my percentage. The last two sets felt the best, I think I had my stance perfect. My hip flexors were a little sore for some reason. Don't know if it was this illness or stretching them yesterday. From now on, I am not going to foam roll or stretch the muscles I plan on working the next day.
Training
Back Squat 5x5 @ 70%-80% of 1RM (234-264 lbs)
235x5
245x5
255x5
260x5
270x5
Paused Squats
195x5,5,5
Hip Thrust
235x7,7,6
Pause at the top for extra contraction
Leg Press
400x7,7,7
Lying Leg Curls
130x8,7,6
Seated Calf Machine
180x8,7,7,7,7
Standing Calf Machine
280x8,8,7,7,7
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
- Fiber - 50g
Fat - 72g
- Sat. - 16g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
October 2, 2016
Push Hypertrophy
I am not going to compare this week to last or even my first two exercises to the same rep scheme from 4 weeks ago.
First, on incline DB press, I raised the incline. Second, I decided to be way more in control of my negatives and movements in general than I normally am on pushing. With that in mind, I dropped the weight on everything, but incline skulls which I wish I did, and I must say, this was one of the better pumps I have had on this day in a long time. I really focused on the working muscle to do the majority of the work instead of pushing the weight. Even on incline DB press, I felt this way more in my chest than normal. I squeezed at the top of the incline hammerstrength press and felt this 10 times more in my chest than normal.
For my health, I feel a little better today. I am slowly getting better. I would say I feel around 75% or so today.
Training
Incline DB Press
70x8,8
60x8,8,8,8,8
Seated DB Shoulder Press
45x8,8,8
Incline Hammerstrength Chest Press
110x11,10,10
Incline Skull Crushers
80x10,10,10
Seated Behind the Neck Barbell Press
75x12,11,10
Straight Bar Cable Pressdown
45.5x12,11,10
Nutrition
High Carb Day
Cals - 2,750
Carbs - 360g
Fat - 56g
Push Hypertrophy
I am not going to compare this week to last or even my first two exercises to the same rep scheme from 4 weeks ago.
First, on incline DB press, I raised the incline. Second, I decided to be way more in control of my negatives and movements in general than I normally am on pushing. With that in mind, I dropped the weight on everything, but incline skulls which I wish I did, and I must say, this was one of the better pumps I have had on this day in a long time. I really focused on the working muscle to do the majority of the work instead of pushing the weight. Even on incline DB press, I felt this way more in my chest than normal. I squeezed at the top of the incline hammerstrength press and felt this 10 times more in my chest than normal.
For my health, I feel a little better today. I am slowly getting better. I would say I feel around 75% or so today.
Training
Incline DB Press
70x8,8
60x8,8,8,8,8
Seated DB Shoulder Press
45x8,8,8
Incline Hammerstrength Chest Press
110x11,10,10
Incline Skull Crushers
80x10,10,10
Seated Behind the Neck Barbell Press
75x12,11,10
Straight Bar Cable Pressdown
45.5x12,11,10
Nutrition
High Carb Day
Cals - 2,750
Carbs - 360g
- Fiber - 50g
Fat - 56g
- Sat. - 20g
- Poly. - 8g
- Mono. - 8g
AntM1564
Legend
October 3, 2016
Pull Power
Training
Deadlift 6x4 @ 75%-85% of 1RM (323 lbs - 366 lbs)
325x4
335x4
345x4
355x4
360x4
365x4
Rack Pulls
325x5,5
335x3,3,3
Knee level
Wide Grip Pullups
6,6,6
Neutral Grip T Bar Rows
110x6,6,6
Wide Grip Neutral Pulldowns
125x7,7,7
Close Grip Neutral Grip Pulldowns
120x6,6,6
Reverse Pec Deck
145x8,8,7,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
Fat - 69g
Pull Power
Training
Deadlift 6x4 @ 75%-85% of 1RM (323 lbs - 366 lbs)
325x4
335x4
345x4
355x4
360x4
365x4
Rack Pulls
325x5,5
335x3,3,3
Knee level
Wide Grip Pullups
6,6,6
Neutral Grip T Bar Rows
110x6,6,6
Wide Grip Neutral Pulldowns
125x7,7,7
Close Grip Neutral Grip Pulldowns
120x6,6,6
Reverse Pec Deck
145x8,8,7,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
- Fiber - 50g
Fat - 69g
- Sat. - 16g
- Poly. - 6g
- Mono. - 8g
AntM1564
Legend
October 4, 2016
Legs Hypertrophy
Happy birthday to me.
Switched up some things in terms of exercise selection and when they were performed. I also got less reps on the leg extension, but I cut down my rest time by 30 seconds per set and I made sure my back was against the pad the entire time. Usually, when getting fatigued, I start leaning forward and my negatives are not as controlled.
Training.
V Squat
230x8,8,8,8,8,8,8
Leg Press
410x8,8,9
Lying Leg Curl
65x12,11,11
Seated Hamstring Curl
140x15,12,11
Leg Extensions
130x12,11,10,10,10
Seated Calf Raises
145x12,12.11,11,10
Standing Calf Raises
235x12
240x11,10,10,10
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
Fat - 61g
Legs Hypertrophy
Happy birthday to me.
Switched up some things in terms of exercise selection and when they were performed. I also got less reps on the leg extension, but I cut down my rest time by 30 seconds per set and I made sure my back was against the pad the entire time. Usually, when getting fatigued, I start leaning forward and my negatives are not as controlled.
Training.
V Squat
230x8,8,8,8,8,8,8
Leg Press
410x8,8,9
Lying Leg Curl
65x12,11,11
Seated Hamstring Curl
140x15,12,11
Leg Extensions
130x12,11,10,10,10
Seated Calf Raises
145x12,12.11,11,10
Standing Calf Raises
235x12
240x11,10,10,10
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
- Fiber - 49g
Fat - 61g
- Sat. - 17g
- Poly. - 7g
- Mono. - 11g
booneman77
Legend
Happy birthday! Nothing better than leg day too haha.
AntM1564
Legend
Thanks man! Heavy leg day would have been better !!
AntM1564
Legend
October 6, 2016
Push Power
Very good session, especially with the slight disappointment from last week.
Hit 190 for 2 sets on bench. On the last set, I wanted to go for a 5th rep, but it would have been such a grinder and I did not want to sabotage the rest of the session. I was thinking about going up to 195 prior to the set, but figured it would be an extreme grinder. Last 5x3 on military press 4 weeks ago, I used 130 for all sets. I did not want to bump the weight up because of the failure on this movement last week. I hit the 130 for the first 4 sets and then 135 for the last one. Bar speed was good.
Training
Paused Flat Bench Press 6x4 @ 75%-85% of 1RM (169-191 pounds)
170x4
175x4
180x4
185x4
190x4
190x4
Military Press
130x3,3,3,3
135x3
Close Grip Bench Press
160x7,6,6
Incline Bench Press
150x7,6,6
Seated Hammerstrength Shoulder Press
180x7,6,6
Weighted Dips
25x7,7,6
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
Fat - 64g
Push Power
Very good session, especially with the slight disappointment from last week.
Hit 190 for 2 sets on bench. On the last set, I wanted to go for a 5th rep, but it would have been such a grinder and I did not want to sabotage the rest of the session. I was thinking about going up to 195 prior to the set, but figured it would be an extreme grinder. Last 5x3 on military press 4 weeks ago, I used 130 for all sets. I did not want to bump the weight up because of the failure on this movement last week. I hit the 130 for the first 4 sets and then 135 for the last one. Bar speed was good.
Training
Paused Flat Bench Press 6x4 @ 75%-85% of 1RM (169-191 pounds)
170x4
175x4
180x4
185x4
190x4
190x4
Military Press
130x3,3,3,3
135x3
Close Grip Bench Press
160x7,6,6
Incline Bench Press
150x7,6,6
Seated Hammerstrength Shoulder Press
180x7,6,6
Weighted Dips
25x7,7,6
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
- Fiber - 50g
Fat - 64g
- Sat. - 17g
- Poly. - 7g
- Mono. - 11g
hiimnotcool
Member
strong as fuk mayne. mirin lifts
AntM1564
Legend
I wouldn't say my lifts are strong, but thanks!!
AntM1564
Legend
October 7, 2016
Pull Hypertrophy
Training
Lat Pulldowns
102.5x8,8,8,8,8,8,8
Seated Cable Rows
120x8,8
122.5x8
Hammerstrength High Row
140x12,11,10
T Bar Row
80x10,10,10
Over hand grip
Close Grip Pulldowns
125x11,10,10
Underhand Grip Machine Row
130x11,11,10
Reverse Pec Deck
130x12,11,11,10
Nutrition
High Carb
Cals - 2,750
Carbs - 360g
Fat - 51g
Pull Hypertrophy
Training
Lat Pulldowns
102.5x8,8,8,8,8,8,8
Seated Cable Rows
120x8,8
122.5x8
Hammerstrength High Row
140x12,11,10
T Bar Row
80x10,10,10
Over hand grip
Close Grip Pulldowns
125x11,10,10
Underhand Grip Machine Row
130x11,11,10
Reverse Pec Deck
130x12,11,11,10
Nutrition
High Carb
Cals - 2,750
Carbs - 360g
- Fiber - 49g
Fat - 51g
- Sat. - 15g
- Poly. - 8g
- Mono. - 5g
AntM1564
Legend
October 8, 2016
Lower Power
Bit of a long update, but explaining this will help understand the workout today.
I did not update my weight on Sunday's post because my weight shot up. For some reason, I think I know the reason, I was/am holding onto a lot of extra water. My lower abs and legs show this. This same thing happened to me last year around this time. I sTaRTEd to Fix the situation, but it will take a little of time. Last night, I checked my medicine cabinet. I have a low dose diuretic on hand. I used one last nigh and I was up every other hour using the bathroom. I definitely got a lot of the water out, but still have some.
With that in mind, all that peeing affected one aspect if my workout. Squats went fine, difficult but fine. same with the pause squats. On hip thrusts, this is where I ran into my problem. My hamstrings were cramping up when I would hold the position at the top. I had my hamstring cramp up at night too. Everything else went fine. I was still able to hit the reps I did last week on hip thrusts.
Training
Back Squat 6x5 @ 75%-85% of 1RM (248-281 lbs)
250x4
255x4
260x4
265x4
275x4
285x4
Paused Squats
200x3,3,3,3,3
Hip Thrust
235x7,7,6
Pause at the top for extra contraction
Leg Press
410x7,6,6
Lying Leg Curls
130x8,7,7
Seated Calf Machine
180x8,7,7,6,6
Standing Calf Machine
290x8,7,6,6,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
Fat - 73g
Lower Power
Bit of a long update, but explaining this will help understand the workout today.
I did not update my weight on Sunday's post because my weight shot up. For some reason, I think I know the reason, I was/am holding onto a lot of extra water. My lower abs and legs show this. This same thing happened to me last year around this time. I sTaRTEd to Fix the situation, but it will take a little of time. Last night, I checked my medicine cabinet. I have a low dose diuretic on hand. I used one last nigh and I was up every other hour using the bathroom. I definitely got a lot of the water out, but still have some.
With that in mind, all that peeing affected one aspect if my workout. Squats went fine, difficult but fine. same with the pause squats. On hip thrusts, this is where I ran into my problem. My hamstrings were cramping up when I would hold the position at the top. I had my hamstring cramp up at night too. Everything else went fine. I was still able to hit the reps I did last week on hip thrusts.
Training
Back Squat 6x5 @ 75%-85% of 1RM (248-281 lbs)
250x4
255x4
260x4
265x4
275x4
285x4
Paused Squats
200x3,3,3,3,3
Hip Thrust
235x7,7,6
Pause at the top for extra contraction
Leg Press
410x7,6,6
Lying Leg Curls
130x8,7,7
Seated Calf Machine
180x8,7,7,6,6
Standing Calf Machine
290x8,7,6,6,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
- Fiber - 49g
Fat - 73g
- Sat. - 16g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
[size=+3]AntM Reviews Muscletech Nitrotech Birthday Cake Bar[/size]
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Invalid Link Removed
Texture/consistency
A nice amount of crunch, could use a little more for my liking, but I cannot complain.
Consistency was perfect. The inside of the bar is very soft and easy to bite through. It did remind me of a cake with how soft it was.
Taste
Birthday Cake, this is my first time ever trying a birthday cake flavored protein bar. Upon my first bite, I was in heaven. I chewed very slowly and savored every bite. With the first bite, you get a sweet, but not overly sweet taste. Think of this as the frosting, this comes from the outer layer. I was a nice creamy feeling in the mouth.
Next, you are hit with the softness of the inner layer and this is a perfect play off from a real confetti cake. What I like most about the taste is that it is the perfect representation of cakes I enjoy. Cakes which are not excessively covered in frosting. There is just enough sweetness and creaminess from the outer coating and it is balanced well with the cake portion.
Profile
Very good. First, the macros are pretty much on point with other bars. I do like they these are not heavy in fiber. I eat a lot of whole foods and often find myself getting too much fiber when I eat most protein bars that are out there. Here is the macro break down for this flavor:
Cals - 240
Fat - 7 grams
Carbs - 24 grams
Fiber - 5 grams
Protein - 22 grams
If I have to be critical of the profile, it would be of this. There is soy protein isolate. However, it is the last protein source listed. Personally, this does not bother me because one, a little soy won't kill anyone, two, it is not the main protein source and three, I do not eat protein bars daily. Just worth nothing.
Price
You can find these for about $27.49 per box of 12. Yes, this is a little higher than the average $2/bar, but one, the bars are 5 grams larger and two, they taste absolutely amazing. Well worth the small increase in cost.
Bottom Line
Everything about this bar and flavor is perfect. I have no complaints at all. Additionally, this particular flavor has taken over my #1 rating for a protein bar overall. Nothing will touch this. This is the perfect representation of a birthday cake in every way possible. 10/10
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Invalid Link Removed
Texture/consistency
A nice amount of crunch, could use a little more for my liking, but I cannot complain.
Consistency was perfect. The inside of the bar is very soft and easy to bite through. It did remind me of a cake with how soft it was.
Taste
Birthday Cake, this is my first time ever trying a birthday cake flavored protein bar. Upon my first bite, I was in heaven. I chewed very slowly and savored every bite. With the first bite, you get a sweet, but not overly sweet taste. Think of this as the frosting, this comes from the outer layer. I was a nice creamy feeling in the mouth.
Next, you are hit with the softness of the inner layer and this is a perfect play off from a real confetti cake. What I like most about the taste is that it is the perfect representation of cakes I enjoy. Cakes which are not excessively covered in frosting. There is just enough sweetness and creaminess from the outer coating and it is balanced well with the cake portion.
Profile
Very good. First, the macros are pretty much on point with other bars. I do like they these are not heavy in fiber. I eat a lot of whole foods and often find myself getting too much fiber when I eat most protein bars that are out there. Here is the macro break down for this flavor:
Cals - 240
Fat - 7 grams
Carbs - 24 grams
Fiber - 5 grams
Protein - 22 grams
If I have to be critical of the profile, it would be of this. There is soy protein isolate. However, it is the last protein source listed. Personally, this does not bother me because one, a little soy won't kill anyone, two, it is not the main protein source and three, I do not eat protein bars daily. Just worth nothing.
Price
You can find these for about $27.49 per box of 12. Yes, this is a little higher than the average $2/bar, but one, the bars are 5 grams larger and two, they taste absolutely amazing. Well worth the small increase in cost.
Bottom Line
Everything about this bar and flavor is perfect. I have no complaints at all. Additionally, this particular flavor has taken over my #1 rating for a protein bar overall. Nothing will touch this. This is the perfect representation of a birthday cake in every way possible. 10/10
AntM1564
Legend
October 9, 2016
Push Hypertrophy
Weight - 157.6
Weight has pretty much stabilized. I am not going to use the diuretic tomorrow. I am getting too dry. I noticed today my foot cramped up to the point where I couldn't move my toes. Basically, my toes were stuck pointing up.
The session today was good. I had a great pump and enjoy squeezing on my chest and tricep exercises. Yeah, the weight is a touch lighter, but I feel the muscle working so much more. I was supposed to perform eight sets of six reps on incline dumbbell press today. I am almost 100% positive I did nine sets. After the third or fourth set, I ran into an student of mine from two years ago. We started talking and I couldn't remember if I marked that set or not.
Training
Incline DB Press
65x6,6,6,6,6,6,6,6
Seated DB Shoulder Press
50x6,6,6
Incline Hammerstrength Chest Press
110x11,11,10
Incline Skull Crushers
70x12,10,10
Seated Behind the Neck Barbell Press
80x10,10,10
Straight Bar Cable Pressdown
47.5x10
45.5x10,10
Nutrition
High Carb Day
Cals - 2,750
Carbs - 360g
Fat - 52g
Push Hypertrophy
Weight - 157.6
Weight has pretty much stabilized. I am not going to use the diuretic tomorrow. I am getting too dry. I noticed today my foot cramped up to the point where I couldn't move my toes. Basically, my toes were stuck pointing up.
The session today was good. I had a great pump and enjoy squeezing on my chest and tricep exercises. Yeah, the weight is a touch lighter, but I feel the muscle working so much more. I was supposed to perform eight sets of six reps on incline dumbbell press today. I am almost 100% positive I did nine sets. After the third or fourth set, I ran into an student of mine from two years ago. We started talking and I couldn't remember if I marked that set or not.
Training
Incline DB Press
65x6,6,6,6,6,6,6,6
Seated DB Shoulder Press
50x6,6,6
Incline Hammerstrength Chest Press
110x11,11,10
Incline Skull Crushers
70x12,10,10
Seated Behind the Neck Barbell Press
80x10,10,10
Straight Bar Cable Pressdown
47.5x10
45.5x10,10
Nutrition
High Carb Day
Cals - 2,750
Carbs - 360g
- Fiber - 49g
Fat - 52g
- Sat. - 17g
- Poly. - 9g
- Mono. - 8g
booneman77
Legend
Foot cramps are awful... you can always fee them coming on too and are always like "no no No No NONONONO aagghhhhh" haha
AntM1564
Legend
Perfect expression!
I was getting smaller ones when squatting on Saturday, I don't wish that on anyone lol
AntM1564
Legend
October 10, 2016
Pull Power
Very Happy with the session today. Deadlifts took a lot out of me. My hamstrings and glutes were a little sore, but that did not stop me. I really felt them working today, which is great because it means, to me, I was not relying on my back too much.
Everything else was great, rack pulls were surprisingly light
Training
Deadlift 6x4 @ 80%-90% of 1RM (344 lbs - 387 lbs)
345x3
350x3
355x3
360x3
365x3
375x3
385x3
Rack Pulls
345x2,2,2
355x2,2,3
Knee level
Wide Grip Pullups
6,6,6
Neutral Grip T Bar Rows
110x8,7,6
Wide Grip Neutral Pulldowns
125x8,7,7
Close Grip Neutral Grip Pulldowns
110x6,6,6
Reverse Pec Deck
150x7,6,6,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
Fat - 69g
Pull Power
Very Happy with the session today. Deadlifts took a lot out of me. My hamstrings and glutes were a little sore, but that did not stop me. I really felt them working today, which is great because it means, to me, I was not relying on my back too much.
Everything else was great, rack pulls were surprisingly light
Training
Deadlift 6x4 @ 80%-90% of 1RM (344 lbs - 387 lbs)
345x3
350x3
355x3
360x3
365x3
375x3
385x3
Rack Pulls
345x2,2,2
355x2,2,3
Knee level
Wide Grip Pullups
6,6,6
Neutral Grip T Bar Rows
110x8,7,6
Wide Grip Neutral Pulldowns
125x8,7,7
Close Grip Neutral Grip Pulldowns
110x6,6,6
Reverse Pec Deck
150x7,6,6,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
- Fiber - 49g
Fat - 69g
- Sat. - 16g
- Poly. - 6g
- Mono. - 8g
AntM1564
Legend
October 11, 2016
Legs Hypertrophy
Had an epic pump today. I had more veins popping out of my quads than normal. I put RDL back in, bu put them later in the session really focusing on a slow negative and not going down to far, using my lower back.
Also had a half package of Rolos post workout today, forgot how good those things are.
Training.
V Squat
240x6,6,6,6
250x6,6
260x6,7
Leg Press
430x6
450x6,6
RDL
165x12,11,11
Seated Hamstring Curl
160x11,10,10
Leg Extensions
130x15,14,13,13,12
Seated Calf Raises
145x12,11.10,10,10
Standing Calf Raises
240x12,11,11,10,10
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
Fat - 63g
Legs Hypertrophy
Had an epic pump today. I had more veins popping out of my quads than normal. I put RDL back in, bu put them later in the session really focusing on a slow negative and not going down to far, using my lower back.
Also had a half package of Rolos post workout today, forgot how good those things are.
Training.
V Squat
240x6,6,6,6
250x6,6
260x6,7
Leg Press
430x6
450x6,6
RDL
165x12,11,11
Seated Hamstring Curl
160x11,10,10
Leg Extensions
130x15,14,13,13,12
Seated Calf Raises
145x12,11.10,10,10
Standing Calf Raises
240x12,11,11,10,10
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
- Fiber - 49g
Fat - 63g
- Sat. - 21g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
October 13, 2016
Push Power
Pretty good session today. Hit my top set for two sets. I wanted to go a little over my percentage, but 200 was tough as is. Numbers from other exercises last week pretty mch stayed neutral, but rest time was a little less and bar speed felt better.
Training
Paused Flat Bench Press 6x4 @ 80%-90% of 1RM (180-203 pounds)
180x3
185x3
190x3
195x3
195x3
200x3
200x3
Military Press
140x2,2,2,2,2,2
Close Grip Bench Press
160x7,6,6
Incline Bench Press
150x7,6,5+2
Seated Hammerstrength Shoulder Press
180x8,7,6
Weighted Dips
25x8,8,7
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
Fat - 63g
Push Power
Pretty good session today. Hit my top set for two sets. I wanted to go a little over my percentage, but 200 was tough as is. Numbers from other exercises last week pretty mch stayed neutral, but rest time was a little less and bar speed felt better.
Training
Paused Flat Bench Press 6x4 @ 80%-90% of 1RM (180-203 pounds)
180x3
185x3
190x3
195x3
195x3
200x3
200x3
Military Press
140x2,2,2,2,2,2
Close Grip Bench Press
160x7,6,6
Incline Bench Press
150x7,6,5+2
Seated Hammerstrength Shoulder Press
180x8,7,6
Weighted Dips
25x8,8,7
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
- Fiber - 49g
Fat - 63g
- Sat. - 21g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
October 14, 2016
Pull Hypertrophy
Training
Lat Pulldowns
107.5x6,6,6,6,6,6,6,6
Seated Cable Rows
130x6,6
132.5x6
Hammerstrength High Row
130x10,10,10
T Bar Row
80x12,11,10
Over hand grip
Close Grip Pulldowns
100x10,10,10
Underhand Grip Machine Row
130x11,11,10
Reverse Pec Deck
110x12,11,10,10
Nutrition
High Carb
Cals - 2,750
Carbs - 360g
Fat - 51g
Pull Hypertrophy
Training
Lat Pulldowns
107.5x6,6,6,6,6,6,6,6
Seated Cable Rows
130x6,6
132.5x6
Hammerstrength High Row
130x10,10,10
T Bar Row
80x12,11,10
Over hand grip
Close Grip Pulldowns
100x10,10,10
Underhand Grip Machine Row
130x11,11,10
Reverse Pec Deck
110x12,11,10,10
Nutrition
High Carb
Cals - 2,750
Carbs - 360g
- Fiber - 49g
Fat - 51g
- Sat. - 14g
- Poly. - 7g
- Mono. - 5g
AntM1564
Legend
October 15, 2016
Lower Power
My legs are already shot!
Training
Back Squat 7x3 @ 80%-90% of 1RM (264-297 lbs)
265x3
270x3
275x3
280x3
285x3
290x3
295x3
Paused Squats
210x2,2,2
215x2,2,2
Hip Thrust
235x8,8,7
Pause at the top for extra contraction
Leg Press
410x8,8,7
Lying Leg Curls
130x8,7,6
Seated Calf Machine
180x8,8,7,7,7
Standing Calf Machine
290x8,8,7,6,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
Fat - 72g
Lower Power
My legs are already shot!
Training
Back Squat 7x3 @ 80%-90% of 1RM (264-297 lbs)
265x3
270x3
275x3
280x3
285x3
290x3
295x3
Paused Squats
210x2,2,2
215x2,2,2
Hip Thrust
235x8,8,7
Pause at the top for extra contraction
Leg Press
410x8,8,7
Lying Leg Curls
130x8,7,6
Seated Calf Machine
180x8,8,7,7,7
Standing Calf Machine
290x8,8,7,6,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
- Fiber - 50g
Fat - 72g
- Sat. - 16g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
October 16, 2016
Push Hypertrophy
Weight - 157.6
Weight is unchanged from last week.
I did not improve on incline db press. I hit the same numbers as I did 4 weeks ago. However, the incline was up one notch from 4 weeks ago, whatever that is worth. Everything else felt good and I saw small improvements from last week. The pump was very good today as well.
I am dreading deadlifts tomorrow! My hamstrings and glute are pretty fatigued. Not sore, but feel tired. From how my legs felt yesterday, I thought it would be my quads.
Training
Incline DB Press
55x12,12,12,12,11
Seated DB Shoulder Press
35x12,12,12
Incline Hammerstrength Chest Press
110x12
115x10,10
Incline Skull Crushers
70x13,11,11
Seated Behind the Neck Barbell Press
80x12,11,10
Straight Bar Cable Pressdown
47.5x11,10,10
Nutrition
High Carb Day
Cals - 2,750
Carbs - 360g
Fat - 53g
Push Hypertrophy
Weight - 157.6
Weight is unchanged from last week.
I did not improve on incline db press. I hit the same numbers as I did 4 weeks ago. However, the incline was up one notch from 4 weeks ago, whatever that is worth. Everything else felt good and I saw small improvements from last week. The pump was very good today as well.
I am dreading deadlifts tomorrow! My hamstrings and glute are pretty fatigued. Not sore, but feel tired. From how my legs felt yesterday, I thought it would be my quads.
Training
Incline DB Press
55x12,12,12,12,11
Seated DB Shoulder Press
35x12,12,12
Incline Hammerstrength Chest Press
110x12
115x10,10
Incline Skull Crushers
70x13,11,11
Seated Behind the Neck Barbell Press
80x12,11,10
Straight Bar Cable Pressdown
47.5x11,10,10
Nutrition
High Carb Day
Cals - 2,750
Carbs - 360g
- Fiber - 49g
Fat - 53g
- Sat. - 17g
- Poly. - 9g
- Mono. - 8g
AntM1564
Legend
October 17, 2016
Pull Power
Absolutely killed it today. Small increases on everything, but what blew me away was the deadlifts. I rest between 2-5 minutes on the first exercise of the heavy days. Normally, the last two or three sets I start resting closer to 5 minutes. I was able to almost breeze through the rest periods and I felt great. The only set that I had any difficulty with was the last set, but the bar still moved nicely. I was hoping to hit 400, got 405 for the double.
I think today went so well because I feel about 90%. As soon as I got over that virus two weeks ago, I got hit with another cold that has been draining me for the past week. I almost feel 100%
Training
Deadlift 8x2 @ 85%-95% of 1RM (366 lbs - 409 lbs)
365x2
370x2
375x2
380x2
385x2
390x2
395x2
405x2
Rack Pulls
330x5,5,5
335x5,5
Knee level
Wide Grip Pullups
7,6,6
Neutral Grip T Bar Rows
112.5x7,7,6
Wide Grip Neutral Pulldowns
125x8,7,7
Close Grip Neutral Grip Pulldowns
100x8,7,7
Pulldown to upper abs
Reverse Pec Deck
130x8,7,7,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
Fat - 69g
Pull Power
Absolutely killed it today. Small increases on everything, but what blew me away was the deadlifts. I rest between 2-5 minutes on the first exercise of the heavy days. Normally, the last two or three sets I start resting closer to 5 minutes. I was able to almost breeze through the rest periods and I felt great. The only set that I had any difficulty with was the last set, but the bar still moved nicely. I was hoping to hit 400, got 405 for the double.
I think today went so well because I feel about 90%. As soon as I got over that virus two weeks ago, I got hit with another cold that has been draining me for the past week. I almost feel 100%
Training
Deadlift 8x2 @ 85%-95% of 1RM (366 lbs - 409 lbs)
365x2
370x2
375x2
380x2
385x2
390x2
395x2
405x2
Rack Pulls
330x5,5,5
335x5,5
Knee level
Wide Grip Pullups
7,6,6
Neutral Grip T Bar Rows
112.5x7,7,6
Wide Grip Neutral Pulldowns
125x8,7,7
Close Grip Neutral Grip Pulldowns
100x8,7,7
Pulldown to upper abs
Reverse Pec Deck
130x8,7,7,6
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
- Fiber - 50g
Fat - 69g
- Sat. - 16g
- Poly. - 6g
- Mono. - 8g
AntM1564
Legend
October 18, 2016
Legs Hypertrophy
Crazy/painful pump in the legs today. I love it.
Training.
V Squat
220x12,12,12,12,12
Leg Press
360x12,12,12
RDL
175x10,10,11
Seated Hamstring Curl
160x12,10,10
Leg Extensions
125x15,13,13,12,12
Seated Calf Raises
145x12,12.11,11,10
Standing Calf Raises
240x12,11,11,11,10
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
Fat - 63g
Legs Hypertrophy
Crazy/painful pump in the legs today. I love it.
Training.
V Squat
220x12,12,12,12,12
Leg Press
360x12,12,12
RDL
175x10,10,11
Seated Hamstring Curl
160x12,10,10
Leg Extensions
125x15,13,13,12,12
Seated Calf Raises
145x12,12.11,11,10
Standing Calf Raises
240x12,11,11,11,10
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
- Fiber - 49g
Fat - 63g
- Sat. - 20g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
AntM Reviews Axis Labs N'Gage Amino
Mixability
A little foaming, but nothing out of the ordinary with a BCAA product. The extra particles went away pretty quickly as well.
Profile
5 grams of BCAA at a 2:1:1 ratio
2.5 grams of Glutamine
AJIPURE BCAA
This is your basic run of the mill BCAA product. There is nothing wrong with that though.The highlight is the product uses AJIPURE BCAA which is supposed to increase absorption and bio-availability of the product. This should, in theory, increase recovery and protein synthesis.
Taste
The flavor was Blue Snow Cone. I tried this with varying amounts of water. In 8 ounces of water, it tastes just like a snow cone. Perhaps not as sugary, but very close. In 24 ounces of water, think of the water that sits at the bottom of cone of the snow cone. It has some sweetness to it, but a little watered down. That is how the taste was in 24 ounces. I used this for an entire month straight and did not get tired of the flavor. It was good every time.
Price
Just under a dollar per serving.
Recovery
I did not notice any increase in recovery with the product. I had the same recovery I have with similar BCAA products. This was slightly disappointing since these are AJIPURE amino acids. I was not expecting a lot more in terms of recovery, but a small increase is what I was expecting.
Overall
I would suggest this product if you supplement with BCAA. It is a touch more expensive than similar profiles, but does contain AJIPURE BCAA. I did not notice any additional benefits, but you may The taste is great and would make me try another flavor, bubblegum grape sounds amazing. 8/10
Mixability
A little foaming, but nothing out of the ordinary with a BCAA product. The extra particles went away pretty quickly as well.
Profile
5 grams of BCAA at a 2:1:1 ratio
2.5 grams of Glutamine
AJIPURE BCAA
This is your basic run of the mill BCAA product. There is nothing wrong with that though.The highlight is the product uses AJIPURE BCAA which is supposed to increase absorption and bio-availability of the product. This should, in theory, increase recovery and protein synthesis.
Taste
The flavor was Blue Snow Cone. I tried this with varying amounts of water. In 8 ounces of water, it tastes just like a snow cone. Perhaps not as sugary, but very close. In 24 ounces of water, think of the water that sits at the bottom of cone of the snow cone. It has some sweetness to it, but a little watered down. That is how the taste was in 24 ounces. I used this for an entire month straight and did not get tired of the flavor. It was good every time.
Price
Just under a dollar per serving.
Recovery
I did not notice any increase in recovery with the product. I had the same recovery I have with similar BCAA products. This was slightly disappointing since these are AJIPURE amino acids. I was not expecting a lot more in terms of recovery, but a small increase is what I was expecting.
Overall
I would suggest this product if you supplement with BCAA. It is a touch more expensive than similar profiles, but does contain AJIPURE BCAA. I did not notice any additional benefits, but you may The taste is great and would make me try another flavor, bubblegum grape sounds amazing. 8/10
AntM1564
Legend
October 20, 2016
Push Power
Still can't kick the last portion of this cold.
Workout today was good. I would have preferred for it to be a little better, but I pushed myself. Bench was tough today, it is finally catching up. It has always been my weak point, but when I first introduced paused bench, it was progressing quickly. the last two sets of 210, I got, they were slow, I don't think my butt came off the bench, if it did, it was slightly.
I went lighter on military presses today. Not because I couldn't get the weight I wanted to hit, but I wanted to reduce rest time. Instead of resting 2-3 minutes between these, I wanted to go 90-120 seconds. Close grip bench, I hit the same numbers as last week, so I decided to rest 30 seconds after the last set and hit two more reps.
Training
Paused Flat Bench Press 8x2 @ 85%-95% of 1RM (191-214 pounds)
195x2
195x2
200x2
200x2
205x2
205x2
210x2
210x2
Military Press
115x5,5,5,5
120x5
Close Grip Bench Press
160x7,6,6 + 2
Incline Bench Press
150x7,6,6
Seated Hammerstrength Shoulder Press
180x6,6,6
Weighted Dips
35x7,6,6
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
Fat - 64g
Push Power
Still can't kick the last portion of this cold.
Workout today was good. I would have preferred for it to be a little better, but I pushed myself. Bench was tough today, it is finally catching up. It has always been my weak point, but when I first introduced paused bench, it was progressing quickly. the last two sets of 210, I got, they were slow, I don't think my butt came off the bench, if it did, it was slightly.
I went lighter on military presses today. Not because I couldn't get the weight I wanted to hit, but I wanted to reduce rest time. Instead of resting 2-3 minutes between these, I wanted to go 90-120 seconds. Close grip bench, I hit the same numbers as last week, so I decided to rest 30 seconds after the last set and hit two more reps.
Training
Paused Flat Bench Press 8x2 @ 85%-95% of 1RM (191-214 pounds)
195x2
195x2
200x2
200x2
205x2
205x2
210x2
210x2
Military Press
115x5,5,5,5
120x5
Close Grip Bench Press
160x7,6,6 + 2
Incline Bench Press
150x7,6,6
Seated Hammerstrength Shoulder Press
180x6,6,6
Weighted Dips
35x7,6,6
Nutrition
Moderate Carb
Cals - 2,500
Carbs - 292g
- Fiber - 50g
Fat - 64g
- Sat. - 19g
- Poly. - 7g
- Mono. - 11g
booneman77
Legend
Bench has always been my weak point too... I only progress when I get fat ha.
Have you tried a probiotic supp? You seem to get sick rather often
Have you tried a probiotic supp? You seem to get sick rather often
AntM1564
Legend
This is the first time I've been sick since last year, I just caught two things back to back. It comes with working in a school.
Yes, I do take Gut Health daily. One has to keep in mind also that I have to take medication to suppress my immune system which does not help.
AntM1564
Legend
October 21, 2016
Pull Hypertrophy
Decided to change some things up since hypertrophy day are getting redundant. I will do this Sunday for my push as well
Training
Seated Cable Rows
100x12,12,12
102.5x12,12
Lat Pulldowns
100x12,12,12
Close Grip Pulldown
100x12,11,11
Behind the Neck Pulldown
70x11,10,10
T Bar Rows
85x11,10,10
Neutral Grip
Underhand Grip Machine Row
130x12,11,10
Reverse Pec Deck
115x11,10,10,10
Nutrition
High Carb
Cals - 2,750
Carbs - 360g
Fat - 52g
Pull Hypertrophy
Decided to change some things up since hypertrophy day are getting redundant. I will do this Sunday for my push as well
Training
Seated Cable Rows
100x12,12,12
102.5x12,12
Lat Pulldowns
100x12,12,12
Close Grip Pulldown
100x12,11,11
Behind the Neck Pulldown
70x11,10,10
T Bar Rows
85x11,10,10
Neutral Grip
Underhand Grip Machine Row
130x12,11,10
Reverse Pec Deck
115x11,10,10,10
Nutrition
High Carb
Cals - 2,750
Carbs - 360g
- Fiber - 49g
Fat - 52g
- Sat. - 15g
- Poly. - 7g
- Mono. - 5g
AntM1564
Legend
October 22, 2016
Lower Power
I really need to have more confidence on going lower on the heavier sets. I am hitting proper depth, but I prefer to go lower than that. Just something I noticed today when squatting. The workout was great though!
Training
Back Squat 8x2 @ 85%-95% of 1RM (281-314 lbs)
280x2
285x2
290x2
295x2
300x2
305x2
310x2
285x2
Paused Squats
195x5,5,5,5,5
Hip Thrust
240x7,6,6
Leg Press
420x8,8,7
Lying Leg Curls
135x6,6,6
Seated Calf Machine
180x8,8,7,7,6
Standing Calf Machine
290x8,8,7,7,7
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
Fat - 74g
Lower Power
I really need to have more confidence on going lower on the heavier sets. I am hitting proper depth, but I prefer to go lower than that. Just something I noticed today when squatting. The workout was great though!
Training
Back Squat 8x2 @ 85%-95% of 1RM (281-314 lbs)
280x2
285x2
290x2
295x2
300x2
305x2
310x2
285x2
Paused Squats
195x5,5,5,5,5
Hip Thrust
240x7,6,6
Leg Press
420x8,8,7
Lying Leg Curls
135x6,6,6
Seated Calf Machine
180x8,8,7,7,6
Standing Calf Machine
290x8,8,7,7,7
Nutrition
Low Carb
Cals - 2,250
Carbs - 217g
- Fiber - 50g
Fat - 74g
- Sat. - 17g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
Also a slight programming change.
I would normally repeat the heavy day rep scheme of 5x5, 6x4, etc and try to hit 5 pounds more on my top set than 4 weeks ago previously. However, I want to overload and get my body used to going for a 1 rep max. I am going to perform a 10x1 this week, not trying to hit a new PR, but working close to that. I know on my 8x2, I try to hit 95% of the 1 rep max. I think this will help me prepare for the 1 rep max attempt. After the 10x1 week, I will repeat the 5x5, 6x4, etc trying to go heavier. Followed by a deload the week after the 8x2
I would normally repeat the heavy day rep scheme of 5x5, 6x4, etc and try to hit 5 pounds more on my top set than 4 weeks ago previously. However, I want to overload and get my body used to going for a 1 rep max. I am going to perform a 10x1 this week, not trying to hit a new PR, but working close to that. I know on my 8x2, I try to hit 95% of the 1 rep max. I think this will help me prepare for the 1 rep max attempt. After the 10x1 week, I will repeat the 5x5, 6x4, etc trying to go heavier. Followed by a deload the week after the 8x2
AntM1564
Legend
October 17, 2016
Push Hypertrophy
Weight - 154.8
Weight is down 2.8 pounds from last week. I am going to increase cals some every day this week in the form of carbs, fats on my off day.
What I am going to do programming wise for the hypertrophy push day is try to make the first chest and first exercise close to equal in terms of sets. Today would normally call for a 6x10 on a chest movement and 3x10 on shoulders, instead, I did 5x10 and 4x10, removing one set from the chest and moving it to the shoulders.
Overall, the workout was alright. A little disappointed with the weight I moved on some exercises. I don't know if it was the fluctuation in weight, getting a massage yesterday or the combo of the two. What may have also played a role was doing so many damn rest pause sets. On my incline db press, I only hit 9 reps for the last two sets, so I did a rest pause of 3 reps to make up for the two I missed. I think I did a rest pause on everything, even when I did hit the reps I wanted to, Maybe that played a factor as well.
If you see a +#, that designates a 20-30 second rest pause with the same weight.
Training
Incline DB Press
60x10,10,10,9,9 +3
Seated Smith Shoulder Press
70x10
60x10,10,10 +5
Weight does not include the bar, just plates
Incline Hammerstrength Chest Press
115x12,10,10 +3
Incline Skull Crushers
80x10
70x10,10
Seated Behind the Neck Barbell Press
85x10,10,10
Straight Bar Cable Pressdown
47.5x10,10,10
Nutrition
High Carb Day
Cals - 2,775
Carbs - 366g
Fat - 55g
Push Hypertrophy
Weight - 154.8
Weight is down 2.8 pounds from last week. I am going to increase cals some every day this week in the form of carbs, fats on my off day.
What I am going to do programming wise for the hypertrophy push day is try to make the first chest and first exercise close to equal in terms of sets. Today would normally call for a 6x10 on a chest movement and 3x10 on shoulders, instead, I did 5x10 and 4x10, removing one set from the chest and moving it to the shoulders.
Overall, the workout was alright. A little disappointed with the weight I moved on some exercises. I don't know if it was the fluctuation in weight, getting a massage yesterday or the combo of the two. What may have also played a role was doing so many damn rest pause sets. On my incline db press, I only hit 9 reps for the last two sets, so I did a rest pause of 3 reps to make up for the two I missed. I think I did a rest pause on everything, even when I did hit the reps I wanted to, Maybe that played a factor as well.
If you see a +#, that designates a 20-30 second rest pause with the same weight.
Training
Incline DB Press
60x10,10,10,9,9 +3
Seated Smith Shoulder Press
70x10
60x10,10,10 +5
Weight does not include the bar, just plates
Incline Hammerstrength Chest Press
115x12,10,10 +3
Incline Skull Crushers
80x10
70x10,10
Seated Behind the Neck Barbell Press
85x10,10,10
Straight Bar Cable Pressdown
47.5x10,10,10
Nutrition
High Carb Day
Cals - 2,775
Carbs - 366g
- Fiber - 49g
Fat - 55g
- Sat. - 16g
- Poly. - 7g
- Mono. - 8g
AntM1564
Legend
October 24, 2016
Pull Power
I was able to go heavier than anticipated. Remember, I am trying something new this power week, lifting between 90-100% of my tested 1 rep max, but not trying to set a new max. I was going for 415 for a set, but was able to get 420 as well. Rest of the workout felt great as well.
I am going to try and get to the doctor tomorrow or Wednesday. Some of the other teachers think I have a bacterial infection since I've been congested for so long. Makes sense from what I read. I really don't want to take anti biotics because I know they mess with gut heath, but we'll see what happens.
Training
Deadlift 9x1 @ 90%-100% of 1RM (387 lbs - 430 lbs)
385x1
385x1
395x1
395x1
405x1
405x1
405x1
415x1
420x1
Rack Pulls
350x5,5,6
Knee level
Wide Grip Pullups
7,6,6
Neutral Grip T Bar Rows
112.5x8,8,7
Wide Grip Neutral Pulldowns
125x7,6,6
Close Grip Neutral Grip Pulldowns
105x6,6,6
Pulldown to upper abs
Reverse Pec Deck
130x8,8,7,7
Nutrition
Low Carb
Cals - 2,275
Carbs - 223g
Fat - 67g
Pull Power
I was able to go heavier than anticipated. Remember, I am trying something new this power week, lifting between 90-100% of my tested 1 rep max, but not trying to set a new max. I was going for 415 for a set, but was able to get 420 as well. Rest of the workout felt great as well.
I am going to try and get to the doctor tomorrow or Wednesday. Some of the other teachers think I have a bacterial infection since I've been congested for so long. Makes sense from what I read. I really don't want to take anti biotics because I know they mess with gut heath, but we'll see what happens.
Training
Deadlift 9x1 @ 90%-100% of 1RM (387 lbs - 430 lbs)
385x1
385x1
395x1
395x1
405x1
405x1
405x1
415x1
420x1
Rack Pulls
350x5,5,6
Knee level
Wide Grip Pullups
7,6,6
Neutral Grip T Bar Rows
112.5x8,8,7
Wide Grip Neutral Pulldowns
125x7,6,6
Close Grip Neutral Grip Pulldowns
105x6,6,6
Pulldown to upper abs
Reverse Pec Deck
130x8,8,7,7
Nutrition
Low Carb
Cals - 2,275
Carbs - 223g
- Fiber - 50g
Fat - 67g
- Sat. - 16g
- Poly. - 6g
- Mono. - 8g
booneman77
Legend
Really interested to see how this change works out for you. This is one of my fav logs still because of do such a good job "tinkering" without totally bastardizing your routine
AntM1564
Legend
Thank you. Too often people make radical changes and too soon before they see how a program works out for them.
AntM1564
Legend
October 25, 2016
Legs Hypertrophy
Nice session today. It felt somewhat easy. Right away I felt like my glutes were a little sore, but I was expecting that given how much I felt them yesterday.
Training.
V Squat
230x10,10,10,10,10,10
Leg Press
380x10,10,11
RDL
175x12,12
180x11
Seated Hamstring Curl
160x12,12,10
Leg Extensions
125x12,12,11,10,10
Less reps, but rested only 60 seconds versus 60-90.
Seated Calf Raises
145x12,11
125x10,10,10
Standing Calf Raises
240x12,12,11,10,10
Nutrition
Moderate Carb
Cals - 2,525
Carbs - 298g
Fat - 62g
Legs Hypertrophy
Nice session today. It felt somewhat easy. Right away I felt like my glutes were a little sore, but I was expecting that given how much I felt them yesterday.
Training.
V Squat
230x10,10,10,10,10,10
Leg Press
380x10,10,11
RDL
175x12,12
180x11
Seated Hamstring Curl
160x12,12,10
Leg Extensions
125x12,12,11,10,10
Less reps, but rested only 60 seconds versus 60-90.
Seated Calf Raises
145x12,11
125x10,10,10
Standing Calf Raises
240x12,12,11,10,10
Nutrition
Moderate Carb
Cals - 2,525
Carbs - 298g
- Fiber - 50g
Fat - 62g
- Sat. - 18g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
October 27, 2016
Push Power
I was very Happy with today's session. Everything went well and progressed nicely. The two areas that have been stagnant are my close grip bench press and incline bench. I may switch up reps next week and aim for 4-6 instead of 6-8 and try to overload that way. However, I cannot complain. Pressing movements for me always suffer when I lose weight, but that did not happen!
Training
Paused Flat Bench Press 9x1 @ 85%-99% of 1RM (191-224 pounds)
190x1
195x1
200x1
205x1
210x1
215x1
220x1
212.5x1 (meant to go to 210, but messed up the plates)
210x1
Military Press
120x5,5,5
Close Grip Bench Press
160x7,6,6
Incline Bench Press
150x7,6,6
Seated Machine Shoulder Press
70x8
75x7,7
Weighted Dips
35x8,7,7
Nutrition
Moderate Carb
Cals - 2,525
Carbs - 298g
Fat - 64g
Push Power
I was very Happy with today's session. Everything went well and progressed nicely. The two areas that have been stagnant are my close grip bench press and incline bench. I may switch up reps next week and aim for 4-6 instead of 6-8 and try to overload that way. However, I cannot complain. Pressing movements for me always suffer when I lose weight, but that did not happen!
Training
Paused Flat Bench Press 9x1 @ 85%-99% of 1RM (191-224 pounds)
190x1
195x1
200x1
205x1
210x1
215x1
220x1
212.5x1 (meant to go to 210, but messed up the plates)
210x1
Military Press
120x5,5,5
Close Grip Bench Press
160x7,6,6
Incline Bench Press
150x7,6,6
Seated Machine Shoulder Press
70x8
75x7,7
Weighted Dips
35x8,7,7
Nutrition
Moderate Carb
Cals - 2,525
Carbs - 298g
- Fiber - 49g
Fat - 64g
- Sat. - 19g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
October 28, 2016
Pull Hypertrophy
One of my students from last year came in to visit some of the teachers today. It was awesome to see him. Seems like he is doing well from the 10 minutes we spoke. I love hearing their success stories in college, albeit they have only been there for 2 months or so!
Going to take some melatonin tonight to wake up refreshed, hopefully, to hit those heavy singles tomorrow.
Training
Seated Cable Rows
102.5x10,10,10
105x10,10
Lat Pulldowns
100x10,10,10,10
Close Grip Pulldown
102.5x10,10,10
Behind the Neck Pulldown
85x10,10,10
T Bar Rows
85x11,10,10
Neutral Grip
Underhand Grip Machine Row
40x11,10,10
One arm
Reverse Pec Deck
115x12,11,10,10
Nutrition
High Carb
Cals - 2,775
Carbs - 366g
Fat - 53g
Pull Hypertrophy
One of my students from last year came in to visit some of the teachers today. It was awesome to see him. Seems like he is doing well from the 10 minutes we spoke. I love hearing their success stories in college, albeit they have only been there for 2 months or so!
Going to take some melatonin tonight to wake up refreshed, hopefully, to hit those heavy singles tomorrow.
Training
Seated Cable Rows
102.5x10,10,10
105x10,10
Lat Pulldowns
100x10,10,10,10
Close Grip Pulldown
102.5x10,10,10
Behind the Neck Pulldown
85x10,10,10
T Bar Rows
85x11,10,10
Neutral Grip
Underhand Grip Machine Row
40x11,10,10
One arm
Reverse Pec Deck
115x12,11,10,10
Nutrition
High Carb
Cals - 2,775
Carbs - 366g
- Fiber - 49g
Fat - 53g
- Sat. - 16g
- Poly. - 5g
- Mono. - 5g
AntM1564
Legend
October 29, 2016
Lower Power
Man, those heavy sets were brutal. I was very happy with my depth as well. My one rep max is 335, but I did not hit the depth I wanted to last time I went for a max.
Training
Back Squat 9x1 @ 90%-99% of 1RM (297-334 lbs)
290x1
295x1
300x1
305x1
310x1
315x1
320x1
325x1
315x1
315x1
Paused Squats
200x5,5,5
Hip Thrust
240x8,7,6
Leg Press
490x7,6,6
Lying Leg Curls
135x6,6,6
Seated Calf Machine
160x7,7,7,7,6
Standing Calf Machine
260x8,7,7,7,6
Nutrition
Low Carb
Cals - 2,275
Carbs - 223g
Fat - 73g
Lower Power
Man, those heavy sets were brutal. I was very happy with my depth as well. My one rep max is 335, but I did not hit the depth I wanted to last time I went for a max.
Training
Back Squat 9x1 @ 90%-99% of 1RM (297-334 lbs)
290x1
295x1
300x1
305x1
310x1
315x1
320x1
325x1
315x1
315x1
Paused Squats
200x5,5,5
Hip Thrust
240x8,7,6
Leg Press
490x7,6,6
Lying Leg Curls
135x6,6,6
Seated Calf Machine
160x7,7,7,7,6
Standing Calf Machine
260x8,7,7,7,6
Nutrition
Low Carb
Cals - 2,275
Carbs - 223g
- Fiber - 49g
Fat - 73g
- Sat. - 17g
- Poly. - 7g
- Mono. - 11g
AntM1564
Legend
October 30, 2016
Push Hypertrophy
Weight - 153.6
Man, I don't know what is going on. I increased my cals by 25 each day last week and I am down 1.2 pounds from last week. I am going to increase cals by 50 each day in the form of carb and fat. The only thing I can think of for this 4 pound weight loss during the past two weeks is my stim usage. The last two weeks, I was using a stim heavy product. I will go into this in depth, in the next post. However, I don't think using a stim pre workout 3 times during the week would increase thermogenesis that much.
Training was great today. I had a great pump and hit all of the numbers I wanted to despite the weight loss!
Training
Incline DB Press
60x8,8,8,8,8,8
Seated Smith Shoulder Press
70x8,8,8,9 + 4
Weight does not include the bar, just plates
Incline Hammerstrength Chest Press
115x12,11,10 +3
Incline Skull Crushers
80x10,10,10
Seated Behind the Neck Barbell Press
85x10,10,10
Straight Bar Cable Pressdown
42.5x10,10,10
Nutrition
High Carb Day
Cals - 2,825
Carbs - 372g
Fat - 53g
Push Hypertrophy
Weight - 153.6
Man, I don't know what is going on. I increased my cals by 25 each day last week and I am down 1.2 pounds from last week. I am going to increase cals by 50 each day in the form of carb and fat. The only thing I can think of for this 4 pound weight loss during the past two weeks is my stim usage. The last two weeks, I was using a stim heavy product. I will go into this in depth, in the next post. However, I don't think using a stim pre workout 3 times during the week would increase thermogenesis that much.
Training was great today. I had a great pump and hit all of the numbers I wanted to despite the weight loss!
Training
Incline DB Press
60x8,8,8,8,8,8
Seated Smith Shoulder Press
70x8,8,8,9 + 4
Weight does not include the bar, just plates
Incline Hammerstrength Chest Press
115x12,11,10 +3
Incline Skull Crushers
80x10,10,10
Seated Behind the Neck Barbell Press
85x10,10,10
Straight Bar Cable Pressdown
42.5x10,10,10
Nutrition
High Carb Day
Cals - 2,825
Carbs - 372g
- Fiber - 50g
Fat - 53g
- Sat. - 15g
- Poly. - 7g
- Mono. - 8g
AntM1564
Legend
SO here is my stim usage.
I never use stims on hypertrophy days. I use nootropics with a packet of green tea, 20 mg or so of caffeine, pre workout.
I use stims on my heavy days only, but not every week. Here is the layout:
5x5 week - green tea and nootropics
6x4 - 50-125 mg of caffeine only
7x3 - 125 mg of caffeine only
8x2 - 200-300 mg of caffeine
9x1 - 200-300 mg of caffine plus other stims like EJ extract, DMAA, AMP, etc.
Just thought I would share this.
I never use stims on hypertrophy days. I use nootropics with a packet of green tea, 20 mg or so of caffeine, pre workout.
I use stims on my heavy days only, but not every week. Here is the layout:
5x5 week - green tea and nootropics
6x4 - 50-125 mg of caffeine only
7x3 - 125 mg of caffeine only
8x2 - 200-300 mg of caffeine
9x1 - 200-300 mg of caffine plus other stims like EJ extract, DMAA, AMP, etc.
Just thought I would share this.