booneman77
Legend
Haha "nobody moved". Power went out at my gym a couple years back and same thing happened. Me and 3 others continued to lift in the dark using phones to see the weight numbers for db's and machines ha
AntM's Lean Bulk and Everything Else This Summer Log
- Thread starter AntM1564
- Start date
Yomo
Active member
AntM1564
Legend
I couldn't believe it, people were still straggling out 10 minutes after the whole building evacuated. The gym had limited hours, I guess people wanted to get their pump on for their parties.
AntM1564
Legend
July 6, 2017
Push Power
I am going to give an "injury" update in a separate post.
Today went so well. My last 9x1, I hit 220 for all nine sets. That is what I was going to go with today, since my bench has been sucking lately. Warm ups felt good, so I decided to do 225 for the first set. I haven't touched 225, successfully, since my cycle. It moved nicely. I did a few more of 225 and it was good. I got to the 8th set and told myself I will do 225 for this set, then go down to 215 for the last. 225 felt smooth on the 8th set, s I decided to do it for the last set too. I am honestly surprised I was able to hit 225 for all nine sets. This makes me think I can hit 235 for a new PR in two weeks, as long as I don't psych myself out.
Everything else increased in weight or reps. nothing was stagnant this week. First time in a while everything went up on a push day.
Last 9x1 - 5/18/17
Training
Flat Bench Press 9x1 @ 90-99% of 1RM (207 - 229 pounds)
9x225x1
Close Grip Floor Press
160x5,5,5
Military Press
110x7,6,6
Incline Bench Press
155x8,7,6
Seated Barbell Shoulder Press
100x7,6,6
Weighted Dips
55x7,7,6
Nutrition
Moderate Carb
Cals - 2,900
Carbs - 308g
Fat - 80g
Push Power
I am going to give an "injury" update in a separate post.
Today went so well. My last 9x1, I hit 220 for all nine sets. That is what I was going to go with today, since my bench has been sucking lately. Warm ups felt good, so I decided to do 225 for the first set. I haven't touched 225, successfully, since my cycle. It moved nicely. I did a few more of 225 and it was good. I got to the 8th set and told myself I will do 225 for this set, then go down to 215 for the last. 225 felt smooth on the 8th set, s I decided to do it for the last set too. I am honestly surprised I was able to hit 225 for all nine sets. This makes me think I can hit 235 for a new PR in two weeks, as long as I don't psych myself out.
Everything else increased in weight or reps. nothing was stagnant this week. First time in a while everything went up on a push day.
Last 9x1 - 5/18/17
Training
Flat Bench Press 9x1 @ 90-99% of 1RM (207 - 229 pounds)
9x225x1
Close Grip Floor Press
160x5,5,5
Military Press
110x7,6,6
Incline Bench Press
155x8,7,6
Seated Barbell Shoulder Press
100x7,6,6
Weighted Dips
55x7,7,6
Nutrition
Moderate Carb
Cals - 2,900
Carbs - 308g
- Fiber - 50g
Fat - 80g
- Sat. - 23g
- Poly. - 15g
- Mono. - 14g
AntM1564
Legend
Here is the update on the shoulder.
I actually think it is not a shoulder injury, but instead biceps tendinitis. What leads me towards this direction are a few things.
One, a buddy of mine asked me to show him how to use the pec deck machine yesterday. He told me whenever I use it, it looks like it is only my get working. When I was performing this, and the entire time I have been on Sunday's with the injury, I feel soreness in the lower part of my bicep, pretty much right in the elbow crease.
Two. I have had elbow discomfort when squatting on that elbow, on the inside of the elbow.
Three. I have had discomfort in the crease of the elbow if I make a fist and bend my elbow up. Think of a hammer curl movement. I even noticed locking my door last night, I got a small twitch, when I turned the lock up. If I flex for a decent amount of time, in a hammer curl position, I start feeling tenderness in that crease.
I did some reading and there is shoulder discomfort with biceps tendinitis, who knew.
I actually think it is not a shoulder injury, but instead biceps tendinitis. What leads me towards this direction are a few things.
One, a buddy of mine asked me to show him how to use the pec deck machine yesterday. He told me whenever I use it, it looks like it is only my get working. When I was performing this, and the entire time I have been on Sunday's with the injury, I feel soreness in the lower part of my bicep, pretty much right in the elbow crease.
Two. I have had elbow discomfort when squatting on that elbow, on the inside of the elbow.
Three. I have had discomfort in the crease of the elbow if I make a fist and bend my elbow up. Think of a hammer curl movement. I even noticed locking my door last night, I got a small twitch, when I turned the lock up. If I flex for a decent amount of time, in a hammer curl position, I start feeling tenderness in that crease.
I did some reading and there is shoulder discomfort with biceps tendinitis, who knew.
AntM1564
Legend
July 7, 2017
Pull Hypertrophy
Training
Lat Pulldowns
95x10,10,10,10,10,10
Close Grip Seated Cable Row
115x10,10,8 (+4 rest pause reps)
Close Grip Pulldown (neutral grip)
115x11,10,10
T Bar Row (Overhand grip)
77.5x11,10,10
T Bar Row (Underhand grip)
50x12,11,11
Reverse Pec Deck
105x12,10,10,10
Nutrition
High Carb
Cals - 3,150
Carbs - 381g
Fat - 74g
Pull Hypertrophy
Training
Lat Pulldowns
95x10,10,10,10,10,10
Close Grip Seated Cable Row
115x10,10,8 (+4 rest pause reps)
Close Grip Pulldown (neutral grip)
115x11,10,10
T Bar Row (Overhand grip)
77.5x11,10,10
T Bar Row (Underhand grip)
50x12,11,11
Reverse Pec Deck
105x12,10,10,10
Nutrition
High Carb
Cals - 3,150
Carbs - 381g
- Fiber - 50g
Fat - 74g
- Sat. - 20g
- Poly. - 20g
- Mono. - 14g
AntM1564
Legend
July 8, 2017
Lower Power
Very good session today. I was able to go 5 pounds heavier on all sets compared to the last 9x1. I was happy with the form too. After my last set,
I out another 90 pounds on the bar and just walked the weight out and held it. It was for about 35 seconds. I had another guy touch my back when I got to 30 seconds; that was my goal. I did this without my belt and damn, was my entire back sore after. Not a bad sore, it just felt like a workout all in its own.
Deload starts tomorrow. I am going to take this deload more seriously than last. Also, with my deloads in the past, I have rounded the weight for the first movement up. For example, 70% for my deadlift would be 312 pounds and I would round that up to 315. I am going to round down this time.
Last 9x1 5/20/17
Training
Back Squat 9x1 @ 90%-99% of 1RM (315 - 349 lbs)
9x330x1
Pause Box Squats
3x190x5
Hip Thrust
295x8,6,6
Lying Leg Curls
125x8,7,6
Leg Extensions
195x8,7,6
Standing Calf Machine
230x8,8,7,6,6
Seated Calf Raise
135x7,7,7,6,6
Nutrition
Low Carb
Cals - 2,650
Carbs - 238g
Fat - 84g
Lower Power
Very good session today. I was able to go 5 pounds heavier on all sets compared to the last 9x1. I was happy with the form too. After my last set,
I out another 90 pounds on the bar and just walked the weight out and held it. It was for about 35 seconds. I had another guy touch my back when I got to 30 seconds; that was my goal. I did this without my belt and damn, was my entire back sore after. Not a bad sore, it just felt like a workout all in its own.
Deload starts tomorrow. I am going to take this deload more seriously than last. Also, with my deloads in the past, I have rounded the weight for the first movement up. For example, 70% for my deadlift would be 312 pounds and I would round that up to 315. I am going to round down this time.
Last 9x1 5/20/17
Training
Back Squat 9x1 @ 90%-99% of 1RM (315 - 349 lbs)
9x330x1
Pause Box Squats
3x190x5
Hip Thrust
295x8,6,6
Lying Leg Curls
125x8,7,6
Leg Extensions
195x8,7,6
Standing Calf Machine
230x8,8,7,6,6
Seated Calf Raise
135x7,7,7,6,6
Nutrition
Low Carb
Cals - 2,650
Carbs - 238g
- Fiber - 50g
Fat - 84g
- Sat. - 23g
- Poly. - 13g
- Mono. - 27g
AntM1564
Legend
July 9, 2017
Push Hypertrophy
Weight - 161.2
Deload day, very easy workout. I always say this after my deload week, but never stick to it; I need to not do dropset after dropset. Not only does the workout go quicker, but I feel like I worked out and do not feel wiped out. I need to stick with this.
The bottom of the bicep/forearm has been sore since I made that post Friday, but I think that is mostly due to the injections in the area. It is a very sensitive area, even with a slin pin. It feels good now. That area and my shoulder felt pretty solid throughout the workout today. I normally feel the shoulder right away on the incline press, but did not feel it too much today. Slowly but surely, I think it is getting better.
The one movement I could not do was the seated db shoulder press. I did two sets, but went to the hammerstrngth machine instead. I felt the bicep/forearm pain when I kicked the dumbbell up in position. I was able to hit the reps and perform the exercises, but did not want to aggervate it further.
Training
Incline Smith Machine Bench
100x8,8,8,8,8,11 (weight is just the total amount in plates, not the bar)
Seated Hammerstrength Shoulder Press
140x8,8,8,8
Close Grip Bench Press
120x11,10,10
Flat DB Press
55x12,11,11
Cable Front Raises with Rope
20.5x10,10,10
Straight Bar Cable Tricep Pushdown
45.5x11,10,10
Nutrition
High Carb Day
Cals - 2,950
Carbs - 331g
Fat - 79g
Push Hypertrophy
Weight - 161.2
Deload day, very easy workout. I always say this after my deload week, but never stick to it; I need to not do dropset after dropset. Not only does the workout go quicker, but I feel like I worked out and do not feel wiped out. I need to stick with this.
The bottom of the bicep/forearm has been sore since I made that post Friday, but I think that is mostly due to the injections in the area. It is a very sensitive area, even with a slin pin. It feels good now. That area and my shoulder felt pretty solid throughout the workout today. I normally feel the shoulder right away on the incline press, but did not feel it too much today. Slowly but surely, I think it is getting better.
The one movement I could not do was the seated db shoulder press. I did two sets, but went to the hammerstrngth machine instead. I felt the bicep/forearm pain when I kicked the dumbbell up in position. I was able to hit the reps and perform the exercises, but did not want to aggervate it further.
Training
Incline Smith Machine Bench
100x8,8,8,8,8,11 (weight is just the total amount in plates, not the bar)
Seated Hammerstrength Shoulder Press
140x8,8,8,8
Close Grip Bench Press
120x11,10,10
Flat DB Press
55x12,11,11
Cable Front Raises with Rope
20.5x10,10,10
Straight Bar Cable Tricep Pushdown
45.5x11,10,10
Nutrition
High Carb Day
Cals - 2,950
Carbs - 331g
- Fiber - 50g
Fat - 79g
- Sat. - 19g
- Poly. - 20g
- Mono. - 21g
AntM1564
Legend
July 10, 2017
Pull Power
Training
Deadlift Deload >70% of 1RM (312 pounds)
3x310x5
Weighted Pullups
12.5x3,3,3,3,3
Seated Overhand Cable Row
107.5x8,7,7
Wide Neutral Grip Seated Cable Row
120x8,7,6
Close Grip Neutral Grip Pulldowns
142.5x7,6,6
Reverse Pec Deck
120x7,7,7,6
Nutrition
Low Carb
Cals - 2,450
Carbs - 188g
Fat - 89g
Pull Power
Training
Deadlift Deload >70% of 1RM (312 pounds)
3x310x5
Weighted Pullups
12.5x3,3,3,3,3
Seated Overhand Cable Row
107.5x8,7,7
Wide Neutral Grip Seated Cable Row
120x8,7,6
Close Grip Neutral Grip Pulldowns
142.5x7,6,6
Reverse Pec Deck
120x7,7,7,6
Nutrition
Low Carb
Cals - 2,450
Carbs - 188g
- Fiber - 50g
Fat - 89g
- Sat. - 24g
- Poly. - 11g
- Mono. - 24g
AntM1564
Legend
July 11, 2017
Legs Hypertrophy
Training.
Cybex Squat Press
430x8,8,8,8,8,8,9
DB Front Foot Elevated Split Squat
30x12,12,12
Leg Extensions
125x12,12,11,10
Seated Hamstring Curl
95x12,11,10
Seated Calf
95x11,10,10,10,10
Standing Calf Raises
195x12,10
190x10,10,10
Nutrition
Moderate Carb
Cals - 2,700
Carbs - 258g
Fat - 83g
Legs Hypertrophy
Training.
Cybex Squat Press
430x8,8,8,8,8,8,9
DB Front Foot Elevated Split Squat
30x12,12,12
Leg Extensions
125x12,12,11,10
Seated Hamstring Curl
95x12,11,10
Seated Calf
95x11,10,10,10,10
Standing Calf Raises
195x12,10
190x10,10,10
Nutrition
Moderate Carb
Cals - 2,700
Carbs - 258g
- Fiber - 49g
Fat - 83g
- Sat. - 25g
- Poly. - 16g
- Mono. - 15g
AntM1564
Legend
July 13, 2017
Push Power
A little soreness in the forearm and shoulder, but it is getting better.
Training
Flat Bench Press 3x5 @ 70% of 1RM (162 lbs.)
3x160x5
Close Grip Floor Press
5x170x3
Military Press
110x7,7,6
Incline Bench Press
160x6,6,6
Seated Barbell Shoulder Press
100x8,7,7
Weighted Dips
55x8,6,6
Nutrition
Moderate Carb
Cals - 2,700
Carbs - 258g
Fat - 83g
Push Power
A little soreness in the forearm and shoulder, but it is getting better.
Training
Flat Bench Press 3x5 @ 70% of 1RM (162 lbs.)
3x160x5
Close Grip Floor Press
5x170x3
Military Press
110x7,7,6
Incline Bench Press
160x6,6,6
Seated Barbell Shoulder Press
100x8,7,7
Weighted Dips
55x8,6,6
Nutrition
Moderate Carb
Cals - 2,700
Carbs - 258g
- Fiber - 49g
Fat - 83g
- Sat. - 26g
- Poly. - 16g
- Mono. - 15g
AntM1564
Legend
July 14, 2017
Pull Hypertrophy
Training
Lat Pulldowns
97.5x8,8,8,8,8,8,8
Close Grip Seated Cable Row
117.5x8,8,8
Close Grip Pulldown (neutral grip)
115x12,10,10
T Bar Row (Overhand grip)
77.5x11,11,10
T Bar Row (Underhand grip)
52.5x12,12,12
Reverse Pec Deck
105x12,11,11,10
Nutrition
High Carb
Cals - 2,950
Carbs - 331g
Fat - 79g
Pull Hypertrophy
Training
Lat Pulldowns
97.5x8,8,8,8,8,8,8
Close Grip Seated Cable Row
117.5x8,8,8
Close Grip Pulldown (neutral grip)
115x12,10,10
T Bar Row (Overhand grip)
77.5x11,11,10
T Bar Row (Underhand grip)
52.5x12,12,12
Reverse Pec Deck
105x12,11,11,10
Nutrition
High Carb
Cals - 2,950
Carbs - 331g
- Fiber - 49g
Fat - 79g
- Sat. - 21g
- Poly. - 10g
- Mono. - 19g
AntM1564
Legend
July 15, 2017
Lower Power
Training
Back Squat 3x5 @ 70% of 1RM (245 lbs)
3x245x5
Pause Box Squats
5x205x3
Hip Thrust
295x8,7,6
Lying Leg Curls
130x6,6,6
Leg Extensions
200x6,6,6
Standing Calf Machine
230x8,7,7,6,6
Seated Calf Raise
135x8,7,7,6,6
Nutrition
Low Carb
Cals - 2,450
Carbs - 188g
Fat - 89g
Lower Power
Training
Back Squat 3x5 @ 70% of 1RM (245 lbs)
3x245x5
Pause Box Squats
5x205x3
Hip Thrust
295x8,7,6
Lying Leg Curls
130x6,6,6
Leg Extensions
200x6,6,6
Standing Calf Machine
230x8,7,7,6,6
Seated Calf Raise
135x8,7,7,6,6
Nutrition
Low Carb
Cals - 2,450
Carbs - 188g
- Fiber - 49g
Fat - 89g
- Sat. - 25g
- Poly. - 11g
- Mono. - 24g
AntM1564
Legend
July 16, 2017
Push Hypertrophy
Weight - 159.6
Today was a great workout. Everything felt light. I did not feel any discomfort in my shoulder. I stopped injecting it a few days ago and I am now injecting my lower bicep. I need to make an appointment with a doctor for an MRI to double check, but I think it is my distal tendon that is giving me trouble. It connects the biceps and shoulder. Like I mentioned a few days ago, I only have discomfort when I contract my bicep really hard. The only thing I can think of that would have hurt me was doing strapless deadlifts for a few weeks. That arm I utilized an underhand grip, made I pulled with the bicep too hard.
I did a slight decline dumbbell press today. I put two 45 pound plates under the front of a bench, I am going to do three plates next week.
I also have news on the non lifting front, I will try to post that shortly. If you read this log, I am looking for advice. Again, it will be a separate post.
Training
Incline Smith Machine Bench
105x6,6,6,6,6,6,11 (weight is just the total amount in plates, not the bar)
Seated Hammerstrength Shoulder Press
145x6,6,6,9
Close Grip Bench Press
120x11,10,10
Slight Decline DB Press
60x12,10,10
Cable Front Raises with Rope
20.5x11,10,10
Straight Bar Cable Tricep Pushdown
45.5x12,11,10
Nutrition
High Carb Day
Cals - 2,950
Carbs - 331g
Fat - 78g
Push Hypertrophy
Weight - 159.6
Today was a great workout. Everything felt light. I did not feel any discomfort in my shoulder. I stopped injecting it a few days ago and I am now injecting my lower bicep. I need to make an appointment with a doctor for an MRI to double check, but I think it is my distal tendon that is giving me trouble. It connects the biceps and shoulder. Like I mentioned a few days ago, I only have discomfort when I contract my bicep really hard. The only thing I can think of that would have hurt me was doing strapless deadlifts for a few weeks. That arm I utilized an underhand grip, made I pulled with the bicep too hard.
I did a slight decline dumbbell press today. I put two 45 pound plates under the front of a bench, I am going to do three plates next week.
I also have news on the non lifting front, I will try to post that shortly. If you read this log, I am looking for advice. Again, it will be a separate post.
Training
Incline Smith Machine Bench
105x6,6,6,6,6,6,11 (weight is just the total amount in plates, not the bar)
Seated Hammerstrength Shoulder Press
145x6,6,6,9
Close Grip Bench Press
120x11,10,10
Slight Decline DB Press
60x12,10,10
Cable Front Raises with Rope
20.5x11,10,10
Straight Bar Cable Tricep Pushdown
45.5x12,11,10
Nutrition
High Carb Day
Cals - 2,950
Carbs - 331g
- Fiber - 50g
Fat - 78g
- Sat. - 22g
- Poly. - 16g
- Mono. - 18g
AntM1564
Legend
I will try to make this brief. I have been teaching at a small private school for two years. This August will be my third year. I have been trying to get another teaching job, in a public school, but there are few opportunities in Social Studies.
I was offered a job in Cortez, Colorado. I looked at reviews on the school and it seems decent. It is pretty diverse, grades of students are alright, and other matters check out. I looked at the pay scale and I would start at ~$32,000 per year. I checked the standard or living compared to where I live now and it is cheaper. Here is my concern; my living situation. The only one negative, and yes this is a teacher complaint, the school day is 8:30 to 5. Right now, my day is from 7:45-3.
I have about $35,000 saved. I am nervous that I am going to live paycheck to paycheck out there and I have no safety net. I am thinking about housing, furnishes, and even getting a new vehicle. My car now is fine, but I am thinking I would need to upgrade my little Dodge Neon to a four wheel drive vehicle due to potential snow. I am assuming I would be faced with more in Colorado than in Connecticut.
I told myself once I move out with my roommate, I am done with apartments. I looked at houses at there and I could get a three bedroom for the price of a one or two bedroom here. I would definitely rent out a room to get some extra income. I would like something of my own versus burning my money and renting.
I am looking for advice as to whether I should go out there for a trip, how could I make this potential situation work, etc. I do not mind moving, I actually think it would be fun and interesting, I just don't want to put myself in a bind. If the pay was more, it would be a non issue. If more information is needed, please let me know.
I was offered a job in Cortez, Colorado. I looked at reviews on the school and it seems decent. It is pretty diverse, grades of students are alright, and other matters check out. I looked at the pay scale and I would start at ~$32,000 per year. I checked the standard or living compared to where I live now and it is cheaper. Here is my concern; my living situation. The only one negative, and yes this is a teacher complaint, the school day is 8:30 to 5. Right now, my day is from 7:45-3.
I have about $35,000 saved. I am nervous that I am going to live paycheck to paycheck out there and I have no safety net. I am thinking about housing, furnishes, and even getting a new vehicle. My car now is fine, but I am thinking I would need to upgrade my little Dodge Neon to a four wheel drive vehicle due to potential snow. I am assuming I would be faced with more in Colorado than in Connecticut.
I told myself once I move out with my roommate, I am done with apartments. I looked at houses at there and I could get a three bedroom for the price of a one or two bedroom here. I would definitely rent out a room to get some extra income. I would like something of my own versus burning my money and renting.
I am looking for advice as to whether I should go out there for a trip, how could I make this potential situation work, etc. I do not mind moving, I actually think it would be fun and interesting, I just don't want to put myself in a bind. If the pay was more, it would be a non issue. If more information is needed, please let me know.
booneman77
Legend
You're looking at all the right factors. Not all of Colorado is buried in snow as really only up in the mountains gets buried. I don't think it'd be anything you haven't seen before.
You will have to rent at least for some time though because you certainly won't find a house immediately. You'll have to look into the market out there and see what the sales timeframes are (do houses sell in a couple days or do they go on the market for months?). Even then, you have to find something that you want not just anything.
The whole roommate thing is potentially hard as well. You won't know anyone and people may not want to rent a room in a house vs an apartment.
$35k will go fast. Figure you'll be putting a significant amount into closing costs, furnishing, bills, etc just initially. Obviously these will depend on how much house you buy and how much work it may need. Also costs for transferring car registrations and such (for instance GA cost me $3.5k to register my cars there due to some bs tax they have).
AntM1564
Legend
July 17, 2017
Pull Power
I decided to not take the job offer. Too many negatives on my chart.
On to training. My last max attempt I got 450 up twice, but couldn't get it past the knees. I was thinking of going for 455 since I almost got 50 last time, but I didn't want to disappoint myself. I got 450 today though. It was hard at first, my legs were shaking, but the lockout was smoother than normal. I decided to try 455 and I got it off the ground, then dropped it. I could feel the breakdown in my form. I am thinking 460 next time.
All my other lifts were up from last week, either in reps or weight. Where I increased weight from last week, I got more reps than I normally would from jumping weight.
Injury, I did not feel any discomfort in the bicep! I did feel the tightness in the top of the forearm, I will inject right into the forearm now!
Training
Deadlift Max Attempt
135x5
225x3
275x1
315x1
365x1
415x1
450x1
455x0
415x1
385x1
355x2
325x5
Weighted Pullups
25x2,2,2,2,2,2
Seated Overhand Cable Row
110x8,7,6
Wide Neutral Grip Seated Cable Row
122.5x7,7,6
Close Grip Neutral Grip Pulldowns
142.5x7,7,6
Reverse Pec Deck
120x8,7,6,6
Nutrition
Low Carb
Cals - 2,450
Carbs - 188g
Fat - 91
Pull Power
I decided to not take the job offer. Too many negatives on my chart.
On to training. My last max attempt I got 450 up twice, but couldn't get it past the knees. I was thinking of going for 455 since I almost got 50 last time, but I didn't want to disappoint myself. I got 450 today though. It was hard at first, my legs were shaking, but the lockout was smoother than normal. I decided to try 455 and I got it off the ground, then dropped it. I could feel the breakdown in my form. I am thinking 460 next time.
All my other lifts were up from last week, either in reps or weight. Where I increased weight from last week, I got more reps than I normally would from jumping weight.
Injury, I did not feel any discomfort in the bicep! I did feel the tightness in the top of the forearm, I will inject right into the forearm now!
Training
Deadlift Max Attempt
135x5
225x3
275x1
315x1
365x1
415x1
450x1
455x0
415x1
385x1
355x2
325x5
Weighted Pullups
25x2,2,2,2,2,2
Seated Overhand Cable Row
110x8,7,6
Wide Neutral Grip Seated Cable Row
122.5x7,7,6
Close Grip Neutral Grip Pulldowns
142.5x7,7,6
Reverse Pec Deck
120x8,7,6,6
Nutrition
Low Carb
Cals - 2,450
Carbs - 188g
- Fiber - 50g
Fat - 91
- Sat. - 25g
- Poly. - 11g
- Mono. - 24g
AntM1564
Legend
July 18, 2017
Legs Hypertrophy
I'm really surprised that my legs and lower back are not sore from yesterday. I had to use the 60 Degree Calf Machine as substitutions for standing calf raises since the machine is broken.
I think starting next week, I am going to use two dumbbells on the split squats versus using one hand as a stabilizer, balancing myself.
Training.
Cybex Squat Press
470x6,6,6,6,6,6,6,7
DB Front Foot Elevated Split Squat
35x12,12,12
Leg Extensions
130x13,12,11,11
Seated Hamstring Curl
95x15
100x12,11
Seated Calf
95x12,11,11,10,10
Standing Calf Raises
50x12,11,11,10,10
Nutrition
Moderate Carb
Cals - 2,700
Carbs - 258g
Fat - 85g
Legs Hypertrophy
I'm really surprised that my legs and lower back are not sore from yesterday. I had to use the 60 Degree Calf Machine as substitutions for standing calf raises since the machine is broken.
I think starting next week, I am going to use two dumbbells on the split squats versus using one hand as a stabilizer, balancing myself.
Training.
Cybex Squat Press
470x6,6,6,6,6,6,6,7
DB Front Foot Elevated Split Squat
35x12,12,12
Leg Extensions
130x13,12,11,11
Seated Hamstring Curl
95x15
100x12,11
Seated Calf
95x12,11,11,10,10
Standing Calf Raises
50x12,11,11,10,10
Nutrition
Moderate Carb
Cals - 2,700
Carbs - 258g
- Fiber - 50g
Fat - 85g
- Sat. - 25g
- Poly. - 16g
- Mono. - 14g
AntM1564
Legend
July 20, 2017
Push Power
I didn't hit 235 today, but it moved better than the last time I attempted it. I think it was more or less my form versus the weight. I feel like I had little to no leg drive on that set, I think it was my set up. I WILL get it next time though.
Since I failed, I went back to military press as my second movement. I could have gone 140 for all six sets, but I did not want to push my forearm to much. The 135 moved well.
I did not do floor presses either, instead, I did a modified pause close grip board press. For the board, I used a foam yoga block. I placed it under my shirt and it worked very well. My triceps were feeling it after.
Despite not hitting the 235, today was a good session overall. I was able to get more reps on my back down sets, compared to last time.
Training
Flat Bench Press Max Attempt
45x12
95x5
125x3
155x1
185x1
215x1
235x0
225x1
215x1
205x2
195x3
185x4
175x5
165x8
Military Press
140x2
5x135x2
Pause Close Grip Board Press
155x6,6,6
Incline Bench Press
160x6,6,6
Seated Barbell Shoulder Press
105x6,6,6
Weighted Dips
57.5x6,6,6
Nutrition
Moderate Carb
Cals - 2,700
Carbs - 258g
Fat - 84g
Push Power
I didn't hit 235 today, but it moved better than the last time I attempted it. I think it was more or less my form versus the weight. I feel like I had little to no leg drive on that set, I think it was my set up. I WILL get it next time though.
Since I failed, I went back to military press as my second movement. I could have gone 140 for all six sets, but I did not want to push my forearm to much. The 135 moved well.
I did not do floor presses either, instead, I did a modified pause close grip board press. For the board, I used a foam yoga block. I placed it under my shirt and it worked very well. My triceps were feeling it after.
Despite not hitting the 235, today was a good session overall. I was able to get more reps on my back down sets, compared to last time.
Training
Flat Bench Press Max Attempt
45x12
95x5
125x3
155x1
185x1
215x1
235x0
225x1
215x1
205x2
195x3
185x4
175x5
165x8
Military Press
140x2
5x135x2
Pause Close Grip Board Press
155x6,6,6
Incline Bench Press
160x6,6,6
Seated Barbell Shoulder Press
105x6,6,6
Weighted Dips
57.5x6,6,6
Nutrition
Moderate Carb
Cals - 2,700
Carbs - 258g
- Fiber - 50g
Fat - 84g
- Sat. - 24g
- Poly. - 18g
- Mono. - 18g
AntM1564
Legend
July 21, 2017
Pull Hypertrophy
Pretty effortless workout today. I'm contemplating if I should go for 350 or 355 tomorrow. My last squat max, I hit 350, at parallel, but I like to go lower.
Training
Lat Pulldowns
100x6,6,6,6,6,6,6,8
Close Grip Seated Cable Row
120x6,6,8
Close Grip Pulldown (neutral grip)
115x12,11,10
T Bar Row (Overhand grip)
77.5x12,11,10
T Bar Row (Underhand grip)
60x11,11,10
Reverse Pec Deck
105x12,11,11,10
Nutrition
High Carb
Cals - 2,950
Carbs - 331g
Fat - 79g
Pull Hypertrophy
Pretty effortless workout today. I'm contemplating if I should go for 350 or 355 tomorrow. My last squat max, I hit 350, at parallel, but I like to go lower.
Training
Lat Pulldowns
100x6,6,6,6,6,6,6,8
Close Grip Seated Cable Row
120x6,6,8
Close Grip Pulldown (neutral grip)
115x12,11,10
T Bar Row (Overhand grip)
77.5x12,11,10
T Bar Row (Underhand grip)
60x11,11,10
Reverse Pec Deck
105x12,11,11,10
Nutrition
High Carb
Cals - 2,950
Carbs - 331g
- Fiber - 50g
Fat - 79g
- Sat. - 16g
- Poly. - 12g
- Mono. - 21g
AntM1564
Legend
July 22, 2017
Lower Power
Despite not hitting 355 today, the training session was beyond successful.
in the power rack next to me, a personal trainer, who also powerlifts, was squatting next to me. He told me to go for 355, I was going to do that anyway. Work up sets felt easy, until 320, that was a little shaky. He spotted me on 355. I had the weight, but he needed to keep my chest up. We were talking after and he attributed that to my knees. I always thought I was losing tightness in my back, but he said that seemed good, and my form overall was solid. What he witnessed was my knees caving in when I was coming up and because of that, I do not have a smooth ascent and the rest of my body compensates. On my work down sets, I was focusing on telling myself to push my knees out. I had him watch me on the 320 going back down. It felt smoother than the 320 going up. I told myself to push my knees out. I felt them go in a little, but then felt them go out. My buddy said that is exactly what happened. I definitely felt the squat more in my hip adductors. He suggested using the hip adductor machine, which I will do on my two leg days. Overall, I was happy because I learned what makes me learn forward and I know I need to work on that and cue myself.
Another note, I feel like I lost weight this week. I was on the last slot of my belt and didn't have to inhale that much to get there. I have decreased my kcal intake since the beginning of the summer and I have been walking to the gym. I was walking to the gym and I had my kcal intake the same while I was in school, but the scale weight was going up too quick for my liking. I lost two pounds last week. I am thinking glycogen due to lower carbs. If I get on the scale tomorrow and I'm lighter, I will increase cals, probably by 100 each day in the form of carbs and fats. I am also going to reduce my walking to the gym to 3 days per week versus 5. I did the math look, I checked the pedometer on my phone, and I walking to the gym three days per week will average my Monday-Friday walking while I was teaching.
I am also thinking about not using stims on the heavy days this coming week. I may just have some dark chocolate pre workout.
Training
Back Squat Max Attempt
95x5
135x3
185x2
225x1
275x1
320x1
355x0
320x1
290x2
275x3
265x3
255x3
245x5
Pause Box Squats
6x215x2
Hip Thrust
300x6,6,6
Lying Leg Curls
130x6,6,6
Leg Extensions
200x7,6,6
60 Degree Calf Machine
90x7,7,7,7,7
Seated Calf Raise
135x8,8,8,7,7
Nutrition
Low Carb
Cals - 2,450
Carbs - 188g
Fat - 91g
Lower Power
Despite not hitting 355 today, the training session was beyond successful.
in the power rack next to me, a personal trainer, who also powerlifts, was squatting next to me. He told me to go for 355, I was going to do that anyway. Work up sets felt easy, until 320, that was a little shaky. He spotted me on 355. I had the weight, but he needed to keep my chest up. We were talking after and he attributed that to my knees. I always thought I was losing tightness in my back, but he said that seemed good, and my form overall was solid. What he witnessed was my knees caving in when I was coming up and because of that, I do not have a smooth ascent and the rest of my body compensates. On my work down sets, I was focusing on telling myself to push my knees out. I had him watch me on the 320 going back down. It felt smoother than the 320 going up. I told myself to push my knees out. I felt them go in a little, but then felt them go out. My buddy said that is exactly what happened. I definitely felt the squat more in my hip adductors. He suggested using the hip adductor machine, which I will do on my two leg days. Overall, I was happy because I learned what makes me learn forward and I know I need to work on that and cue myself.
Another note, I feel like I lost weight this week. I was on the last slot of my belt and didn't have to inhale that much to get there. I have decreased my kcal intake since the beginning of the summer and I have been walking to the gym. I was walking to the gym and I had my kcal intake the same while I was in school, but the scale weight was going up too quick for my liking. I lost two pounds last week. I am thinking glycogen due to lower carbs. If I get on the scale tomorrow and I'm lighter, I will increase cals, probably by 100 each day in the form of carbs and fats. I am also going to reduce my walking to the gym to 3 days per week versus 5. I did the math look, I checked the pedometer on my phone, and I walking to the gym three days per week will average my Monday-Friday walking while I was teaching.
I am also thinking about not using stims on the heavy days this coming week. I may just have some dark chocolate pre workout.
Training
Back Squat Max Attempt
95x5
135x3
185x2
225x1
275x1
320x1
355x0
320x1
290x2
275x3
265x3
255x3
245x5
Pause Box Squats
6x215x2
Hip Thrust
300x6,6,6
Lying Leg Curls
130x6,6,6
Leg Extensions
200x7,6,6
60 Degree Calf Machine
90x7,7,7,7,7
Seated Calf Raise
135x8,8,8,7,7
Nutrition
Low Carb
Cals - 2,450
Carbs - 188g
- Fiber - 50g
Fat - 91g
- Sat. - 23g
- Poly. - 11g
- Mono. - 27g
AntM1564
Legend
July 23, 2017
Push Hypertrophy
Weight - 158.6
Good workout today. I hit my numbers and then some. Despite the one pound weight loss, my pushing numbers are still going up, even with a total loss of three pounds in the past two weeks. My legs are sore from yesterday, they haven't felt this sore in a long time.
I increased cals by 100. An extra 12 grams of carbs and the rest in fats.
Training
Incline Smith Machine Bench
95x12,12,12,12 (weight is just the total amount in plates, not the bar)
Seated Hammerstrength Shoulder Press
130x12,12
120x12,12
Close Grip Bench Press
120x12,10,10
Slight Decline DB Press
60x12,10,10
Cable Front Raises with Rope
20.5x12,11,10
Straight Bar Cable Tricep Pushdown
47.5x11,10,10
Nutrition
High Carb Day
Cals - 3,050
Carbs - 343g
Fat - 85g
Push Hypertrophy
Weight - 158.6
Good workout today. I hit my numbers and then some. Despite the one pound weight loss, my pushing numbers are still going up, even with a total loss of three pounds in the past two weeks. My legs are sore from yesterday, they haven't felt this sore in a long time.
I increased cals by 100. An extra 12 grams of carbs and the rest in fats.
Training
Incline Smith Machine Bench
95x12,12,12,12 (weight is just the total amount in plates, not the bar)
Seated Hammerstrength Shoulder Press
130x12,12
120x12,12
Close Grip Bench Press
120x12,10,10
Slight Decline DB Press
60x12,10,10
Cable Front Raises with Rope
20.5x12,11,10
Straight Bar Cable Tricep Pushdown
47.5x11,10,10
Nutrition
High Carb Day
Cals - 3,050
Carbs - 343g
- Fiber - 50g
Fat - 85g
- Sat. - 20g
- Poly. - 10g
- Mono. - 20g
AntM1564
Legend
July 24, 2017
Pull Power
Thank the lord for this log. I left my notebook at home, but I was able to look in here to reference the number for my accessory lifts. I knew what I needed to hit for deadlifts.
I felt like deadlifts went very well. Usually my form gets a little loose on the 4 or 5 rep sets. I was happy with the form, minus the last set. I felt like I could have kept the bar closer to my body. It was hard to concentrate though. I had this one guy walking in front of my during every set.
Last 5x5 6/5/17
Training
Deadlift 5x5 @ 70%-80% of 1RM (315 - 360 lbs)
315x5
330x5
345x5
360x5
360x5
Weighted Pullups
7.5x5,5,5,5,5
Seated Overhand Cable Row
110x7,6,6
Wide Neutral Grip Seated Cable Row
122.5x8,7,6
Close Grip Neutral Grip Pulldowns
142.5x8,7,6
Reverse Pec Deck
120x8,8,7,6
Nutrition
Low Carb
Cals - 2,550
Carbs - 200g
Fat - 99g
Pull Power
Thank the lord for this log. I left my notebook at home, but I was able to look in here to reference the number for my accessory lifts. I knew what I needed to hit for deadlifts.
I felt like deadlifts went very well. Usually my form gets a little loose on the 4 or 5 rep sets. I was happy with the form, minus the last set. I felt like I could have kept the bar closer to my body. It was hard to concentrate though. I had this one guy walking in front of my during every set.
Last 5x5 6/5/17
Training
Deadlift 5x5 @ 70%-80% of 1RM (315 - 360 lbs)
315x5
330x5
345x5
360x5
360x5
Weighted Pullups
7.5x5,5,5,5,5
Seated Overhand Cable Row
110x7,6,6
Wide Neutral Grip Seated Cable Row
122.5x8,7,6
Close Grip Neutral Grip Pulldowns
142.5x8,7,6
Reverse Pec Deck
120x8,8,7,6
Nutrition
Low Carb
Cals - 2,550
Carbs - 200g
- Fiber - 48g
Fat - 99g
- Sat. - 28g
- Poly. - 11g
- Mono. - 27g
AntM1564
Legend
July 25, 2017
Legs Hypertrophy
Good, quick, session today. The standing calf machine is still broken. I used two dumbbells on the split squats which is why I went lighter. I normally use one dumbbell and use my free hand to hold something to keep my balance. My balance wasn't too bad, I lost it two or three times on my left side. Yesterday, I over stretched my right hip flexor. I was doing the couch/chair stretch. I knew it as soon as it happened. I did the same thing a few weeks ago and have slowly worked the stretching back in, but I went too deep into a stretch yesterday.
I got on the foam roller post workout today and almost cried. I cannot believe how sore my back is from yesterday. I didn't feel the DOMS until I took the roller and lacrosse ball to my back.
Training.
Cybex Squat Press
430x12,12,12,12,12
DB Front Foot Elevated Split Squat
15x12,12,12
Leg Extensions
135x11,11,10,10
Seated Hamstring Curl
105x13,12,11
Seated Calf
100x11,11,10,10,10
Standing Calf Raises
55x1q,11,11,10,10
Nutrition
Moderate Carb
Cals - 2,800
Carbs - 270g
Fat - 90g
Legs Hypertrophy
Good, quick, session today. The standing calf machine is still broken. I used two dumbbells on the split squats which is why I went lighter. I normally use one dumbbell and use my free hand to hold something to keep my balance. My balance wasn't too bad, I lost it two or three times on my left side. Yesterday, I over stretched my right hip flexor. I was doing the couch/chair stretch. I knew it as soon as it happened. I did the same thing a few weeks ago and have slowly worked the stretching back in, but I went too deep into a stretch yesterday.
I got on the foam roller post workout today and almost cried. I cannot believe how sore my back is from yesterday. I didn't feel the DOMS until I took the roller and lacrosse ball to my back.
Training.
Cybex Squat Press
430x12,12,12,12,12
DB Front Foot Elevated Split Squat
15x12,12,12
Leg Extensions
135x11,11,10,10
Seated Hamstring Curl
105x13,12,11
Seated Calf
100x11,11,10,10,10
Standing Calf Raises
55x1q,11,11,10,10
Nutrition
Moderate Carb
Cals - 2,800
Carbs - 270g
- Fiber - 50g
Fat - 90g
- Sat. - 25g
- Poly. - 24g
- Mono. - 14g
AntM1564
Legend
AntM Reviews NutraBio Intra Blast Sweet Tea
Invalid Link Removed
Mixability
This product takes a little longer to dissolve, compared to your run of the mill BCAA product. You do need to keep in mind that it does contain 10 grams of BCAA/EAA and 5 grams of added glutamine, so that was a little expected. It does take a little extra shaking in a shaker to get everything mixed without small clumps.
Profile
Invalid Link Removed
As you can see, 10 grams of BCAA/EAA, glutamine, TMG, an electrolyte complex and some other additions. Overall, it is a pretty good formula. I personally would drop the glutamine. It is another added cost that is not needed. Glutamine does not bypass the small intestine and is pretty much useless, in terms of recovery, unless attached to l-alanine.
I do like the inclusion of TMG since it aids in performance and has even been linked to improving body composition, but I question the amount. It is at 2 grams in Intra Blast, but the studies I have seen support 2.5 grams. I would drop the glutamine and add the extra .5 grams to the TMG. Getting 2.5 grams of TMG should not be an issue, however; most are probably getting it from their creatine or pre workout.
Taste
The sweet tea flavor is very good. It is very similar, both in scent and taste, to a bulk ice tea powder from a canister one would buy at a grocery store. In ice cold water, you would think you went to your fridge and poured a cold glass of ice tea. You would not think it is a supplement. For me, the sweetness was perfect. It was not overly sweet, but I could see how some would like it to be sweeter. That was not the case for me. I am not a big fan of ice tea, but this actually hit the spot and was quite refreshing.
Price
About 1.25/serving, which is more expensive than your standard BCAA product, but you do have to keep in mind that a serving provides 10 grams total of BCAA/EAA (7.2 grams of BCAA), which is greater than most products that offer anywhere from 5-7 grams of BCAA. I do like the inclusion of some of the other ingredients, but I do not think all are needed, which could make this more wallet friendly.
Bottom Line
Overall, I would suggest giving this a try. This is a good product that provides some good benefits. I like the total amount of amino acids, the taste, inclusion of TMG and OKG. I do think the glutamine can be dropped and the TMG should be increased a bit. The mixabiity is not quite as good as other products, initially,
but with time, everything dissolves fine. The taste is very good. I would not call it my favorite, but it is a nice change of pace and is very refreshing. Orange Mango is something I need to try in the future. Price wise,
it will make a little dent in the wallet, but rightfully so with the inclusion of some of the other ingredients plus the amino content is higher in Intra Blast than most other products. However, I think the price could be more friendly with some small tweaks to the formula. Even if those small tweaks did not do much to decrease the price, I think those tweaks would make a more better product. 8/10
Invalid Link Removed
Mixability
This product takes a little longer to dissolve, compared to your run of the mill BCAA product. You do need to keep in mind that it does contain 10 grams of BCAA/EAA and 5 grams of added glutamine, so that was a little expected. It does take a little extra shaking in a shaker to get everything mixed without small clumps.
Profile
Invalid Link Removed
As you can see, 10 grams of BCAA/EAA, glutamine, TMG, an electrolyte complex and some other additions. Overall, it is a pretty good formula. I personally would drop the glutamine. It is another added cost that is not needed. Glutamine does not bypass the small intestine and is pretty much useless, in terms of recovery, unless attached to l-alanine.
I do like the inclusion of TMG since it aids in performance and has even been linked to improving body composition, but I question the amount. It is at 2 grams in Intra Blast, but the studies I have seen support 2.5 grams. I would drop the glutamine and add the extra .5 grams to the TMG. Getting 2.5 grams of TMG should not be an issue, however; most are probably getting it from their creatine or pre workout.
Taste
The sweet tea flavor is very good. It is very similar, both in scent and taste, to a bulk ice tea powder from a canister one would buy at a grocery store. In ice cold water, you would think you went to your fridge and poured a cold glass of ice tea. You would not think it is a supplement. For me, the sweetness was perfect. It was not overly sweet, but I could see how some would like it to be sweeter. That was not the case for me. I am not a big fan of ice tea, but this actually hit the spot and was quite refreshing.
Price
About 1.25/serving, which is more expensive than your standard BCAA product, but you do have to keep in mind that a serving provides 10 grams total of BCAA/EAA (7.2 grams of BCAA), which is greater than most products that offer anywhere from 5-7 grams of BCAA. I do like the inclusion of some of the other ingredients, but I do not think all are needed, which could make this more wallet friendly.
Bottom Line
Overall, I would suggest giving this a try. This is a good product that provides some good benefits. I like the total amount of amino acids, the taste, inclusion of TMG and OKG. I do think the glutamine can be dropped and the TMG should be increased a bit. The mixabiity is not quite as good as other products, initially,
but with time, everything dissolves fine. The taste is very good. I would not call it my favorite, but it is a nice change of pace and is very refreshing. Orange Mango is something I need to try in the future. Price wise,
it will make a little dent in the wallet, but rightfully so with the inclusion of some of the other ingredients plus the amino content is higher in Intra Blast than most other products. However, I think the price could be more friendly with some small tweaks to the formula. Even if those small tweaks did not do much to decrease the price, I think those tweaks would make a more better product. 8/10
AntM1564
Legend
July 27, 2017
Push Power
I killed it today. As you can see, if you compare my last 5x5 to this one, I hit 185 for an additional set AND on the last set, I hit an extra rep. I think I could have gotten an 8th, but did not want to strain and negatively impact the rest of my session. Even though I did not hit the new max of 235 last week, I noted I thought it was a form issue and based off my numbers today, I would say it is safe to assume that.
I need to get this shoulder/forearm checked out. It doesn't hurt, but it is annoying now. I've just been busy as hell scheduling my biopsy and the work up appointments for it and getting my lessons planned for the new school year.
Last 5x5 6/8/17
Training
Flat Bench Press 5x5 @70%-80% of 1RM (161 - 184 lbs.)
165x5
185x5
185x5
185x5
185x7
Military Press
5x120x5
Pause Close Grip Board Press
155x7,6,6
Incline Bench Press
160x7,6,6
Seated Barbell Shoulder Press
105x7,6,6
Weighted Dips
57.5x7,6,6
Nutrition
Moderate Carb
Cals - 2,800
Carbs - 270g
Fat - 91g
Push Power
I killed it today. As you can see, if you compare my last 5x5 to this one, I hit 185 for an additional set AND on the last set, I hit an extra rep. I think I could have gotten an 8th, but did not want to strain and negatively impact the rest of my session. Even though I did not hit the new max of 235 last week, I noted I thought it was a form issue and based off my numbers today, I would say it is safe to assume that.
I need to get this shoulder/forearm checked out. It doesn't hurt, but it is annoying now. I've just been busy as hell scheduling my biopsy and the work up appointments for it and getting my lessons planned for the new school year.
Last 5x5 6/8/17
Training
Flat Bench Press 5x5 @70%-80% of 1RM (161 - 184 lbs.)
165x5
185x5
185x5
185x5
185x7
Military Press
5x120x5
Pause Close Grip Board Press
155x7,6,6
Incline Bench Press
160x7,6,6
Seated Barbell Shoulder Press
105x7,6,6
Weighted Dips
57.5x7,6,6
Nutrition
Moderate Carb
Cals - 2,800
Carbs - 270g
- Fiber - 50g
Fat - 91g
- Sat. - 24g
- Poly. - 17g
- Mono. - 20g
AntM1564
Legend
July 28, 2017
Pull Hypertrophy
Good, easy session today. Excited for tomorrow. I always go stim free on the week of my 5x5 lifts, but I normally use a small amount of caffeine on the heavy leg day. I am going to go stim free tomorrow. I am trying to make it stim free until school starts. New York Jets opened camp today! I can smell football in the air.
Training
Lat Pulldowns
95x12,12,12,12,12
Close Grip Seated Cable Row
112.5x12,12,12
Close Grip Pulldown (neutral grip)
120x10,10,10
T Bar Row (Overhand grip)
80x11,10,10
T Bar Row (Underhand grip)
60x12,11,11
Reverse Pec Deck
105x12,11,10,10
Nutrition
High Carb
Cals - 3,050
Carbs - 343g
Fat - 84g
Pull Hypertrophy
Good, easy session today. Excited for tomorrow. I always go stim free on the week of my 5x5 lifts, but I normally use a small amount of caffeine on the heavy leg day. I am going to go stim free tomorrow. I am trying to make it stim free until school starts. New York Jets opened camp today! I can smell football in the air.
Training
Lat Pulldowns
95x12,12,12,12,12
Close Grip Seated Cable Row
112.5x12,12,12
Close Grip Pulldown (neutral grip)
120x10,10,10
T Bar Row (Overhand grip)
80x11,10,10
T Bar Row (Underhand grip)
60x12,11,11
Reverse Pec Deck
105x12,11,10,10
Nutrition
High Carb
Cals - 3,050
Carbs - 343g
- Fiber - 50g
Fat - 84g
- Sat. - 20g
- Poly. - 10g
- Mono. - 20g
AntM1564
Legend
July 29, 2017
Lower Power
Today did not go quite as well as I had hoped. Squatting felt off for some reason. I pinned it down to a few different things; weight loss (which I doubt), my quad that I over stretched (I doubt it, but it could have contributed), over focusing on pushing my knees out (this is the culprit I think). I just felt like I wasn't sitting back far enough because all my focus was on pushing my knees out. I asked the PT from last week to watch my first set and he said it looked good, it felt good too. I know what it feels like to push my knees out. I think I was focusing way too much on that versus just squatting. It isn't a bad thing, because in the long run, pushing my knees out will help the weight I move. I just need to move it to my unconscious mind and do it without thinking about it. This will come with time though.
Lat 5x5 6/10/17
Training
Back Squat 5x5 @70%-80% of 1RM (245 - 280 lbs)
245x5
260x5
280x5
280x5
280x5
Pause Box Squats
5x190x5
Hip Thrust
300x7,6,6
Lying Leg Curls
130x6,6,6
Leg Extensions
200x7,7,6
60 Degree Calf Machine
100x7,7,7,7,6
Seated Calf Raise
140x8,7,6,6,6
Nutrition
Low Carb
Cals - 2,550
Carbs - 200g
Fat - 102g
Lower Power
Today did not go quite as well as I had hoped. Squatting felt off for some reason. I pinned it down to a few different things; weight loss (which I doubt), my quad that I over stretched (I doubt it, but it could have contributed), over focusing on pushing my knees out (this is the culprit I think). I just felt like I wasn't sitting back far enough because all my focus was on pushing my knees out. I asked the PT from last week to watch my first set and he said it looked good, it felt good too. I know what it feels like to push my knees out. I think I was focusing way too much on that versus just squatting. It isn't a bad thing, because in the long run, pushing my knees out will help the weight I move. I just need to move it to my unconscious mind and do it without thinking about it. This will come with time though.
Lat 5x5 6/10/17
Training
Back Squat 5x5 @70%-80% of 1RM (245 - 280 lbs)
245x5
260x5
280x5
280x5
280x5
Pause Box Squats
5x190x5
Hip Thrust
300x7,6,6
Lying Leg Curls
130x6,6,6
Leg Extensions
200x7,7,6
60 Degree Calf Machine
100x7,7,7,7,6
Seated Calf Raise
140x8,7,6,6,6
Nutrition
Low Carb
Cals - 2,550
Carbs - 200g
- Fiber - 49g
Fat - 102g
- Sat. - 30g
- Poly. - 11g
- Mono. - 27g
AntM1564
Legend
July 30, 2017
Push Hypertrophy
Weight - 158.6
Weight is unchanged this week. I am not going to increase cals since I am dropping more walking to be consistent with my daily walking for when I go back to work in a month. If weight is unchanged after this week, I will increase calories. I do feel tighter and leaner though.
Good session today. Everything was smooth and improved.
Training
Incline Smith Machine Bench
100x10,10,10,10,10 (weight is just the total amount in plates, not the bar)
Seated Hammerstrength Shoulder Press
130x10,10,10,10
Close Grip Bench Press
125x10,10,10
Slight Decline DB Press
60x12,11,10
Cable Front Raises with Rope
22x11,10,10
Straight Bar Cable Tricep Pushdown
47.5x12,11,10
Nutrition
High Carb Day
Cals - 3,050
Carbs - 343g
Fat - 86g
Push Hypertrophy
Weight - 158.6
Weight is unchanged this week. I am not going to increase cals since I am dropping more walking to be consistent with my daily walking for when I go back to work in a month. If weight is unchanged after this week, I will increase calories. I do feel tighter and leaner though.
Good session today. Everything was smooth and improved.
Training
Incline Smith Machine Bench
100x10,10,10,10,10 (weight is just the total amount in plates, not the bar)
Seated Hammerstrength Shoulder Press
130x10,10,10,10
Close Grip Bench Press
125x10,10,10
Slight Decline DB Press
60x12,11,10
Cable Front Raises with Rope
22x11,10,10
Straight Bar Cable Tricep Pushdown
47.5x12,11,10
Nutrition
High Carb Day
Cals - 3,050
Carbs - 343g
- Fiber - 49g
Fat - 86g
- Sat. - 22g
- Poly. - 10g
- Mono. - 21g
AntM1564
Legend
July 21, 2017
Pull Power
Training was good today. Deadlifts went well, but I was a little to aggressive on them. I used my legs too much and my right hamstring/glute tie in is sore. It has been for a while now, but we'll see how it feels tomorrow. I should have only done one set with the max weight. I did go stim free today. I want to go at least this week stim free. I ordered some smelling salts for non stim heavy days which I might be a little foggy. It came in right when I was leaving, but I did not use it today.
I will more than likely lift tomorrow. I have a busy day, I have to do all my pre work up visits for my biopsy next week. The past four years, I have taken this work up day off because I need to wear a holter monitor for 24 hours. Since it is just a hypertrophy leg day tomorrow, I think I will lift and keep my routine as is. I think it would be a good "experiment" for my doctors to see the readings when I am engaged with weight training. I would assume if the readings are fine at rest, they should be while training, but it would be good to get a sense for these readings while weight training since it is part of my daily routine.
Last 6x4 6/12/17
Training
Deadlift 6x4 @ 75%-85% of 1RM (338 - 383 lbs)
340x4
355x4
370x4
385x4
385x5
375x4
Weighted Pullups
12.5x5
2x10x5
Seated Overhand Cable Row
112.5x7,6,6
Wide Neutral Grip Seated Cable Row
122.5x8,7,6
Close Grip Neutral Grip Pulldowns
145x6,6,6
Reverse Pec Deck
125x6
120x7,7,6
Nutrition
Low Carb
Cals - 2,550
Carbs - 200g
Fat - 102g
Pull Power
Training was good today. Deadlifts went well, but I was a little to aggressive on them. I used my legs too much and my right hamstring/glute tie in is sore. It has been for a while now, but we'll see how it feels tomorrow. I should have only done one set with the max weight. I did go stim free today. I want to go at least this week stim free. I ordered some smelling salts for non stim heavy days which I might be a little foggy. It came in right when I was leaving, but I did not use it today.
I will more than likely lift tomorrow. I have a busy day, I have to do all my pre work up visits for my biopsy next week. The past four years, I have taken this work up day off because I need to wear a holter monitor for 24 hours. Since it is just a hypertrophy leg day tomorrow, I think I will lift and keep my routine as is. I think it would be a good "experiment" for my doctors to see the readings when I am engaged with weight training. I would assume if the readings are fine at rest, they should be while training, but it would be good to get a sense for these readings while weight training since it is part of my daily routine.
Last 6x4 6/12/17
Training
Deadlift 6x4 @ 75%-85% of 1RM (338 - 383 lbs)
340x4
355x4
370x4
385x4
385x5
375x4
Weighted Pullups
12.5x5
2x10x5
Seated Overhand Cable Row
112.5x7,6,6
Wide Neutral Grip Seated Cable Row
122.5x8,7,6
Close Grip Neutral Grip Pulldowns
145x6,6,6
Reverse Pec Deck
125x6
120x7,7,6
Nutrition
Low Carb
Cals - 2,550
Carbs - 200g
- Fiber - 50g
Fat - 102g
- Sat. - 31g
- Poly. - 10g
- Mono. - 23g
AntM1564
Legend
August 1, 2017
Legs Hypertrophy
Only four more weeks of summer vacation.
I got to the hospital for my testing this morning and they informed me I wasn't scheduled. My dumbass went a week early. Next Tuesday is my work up stuff and then the following week is the biopsy. I was mad I wasted a good 45 minutes of my time.
Training felt very easy today and went super quick. I was pretty much the only person doing legs, so I was able to go to one machine to the next. I wanted to do RDL instead of seated leg curls, but my strain from yesterday would not allow me to. It would, but I didn't want to push it. I just get have a little tightness in outside portion of my right hamstring when I stretch the hamstring out completely. Other than that, it feels good. I should have skipped the seated leg curl and added those sets to the leg extension, but it felt good after. I think doing those light sets helped get blood there to loosen it. I just tried to get into a conventional deadlift setup and I don't feel anything at all. I am thinking my form was off yesterday and I had my hips pushed too far back which made me use my legs more. Hopefully this will feel better by Saturday.
Training.
Cybex Squat Press
430x10,10,10,10,10,10
DB Front Foot Elevated Split Squat
17.5x12,12,12
Leg Extensions
135x12,11,11,11
Seated Hamstring Curl
110x12,11,11
Seated Calf
100x12,12,11,10,10
Standing Calf Raises
195x12,12,11,11,10
Nutrition
Moderate Carb
Cals - 2,800
Carbs - 270g
Fat - 89g
Legs Hypertrophy
Only four more weeks of summer vacation.
I got to the hospital for my testing this morning and they informed me I wasn't scheduled. My dumbass went a week early. Next Tuesday is my work up stuff and then the following week is the biopsy. I was mad I wasted a good 45 minutes of my time.
Training felt very easy today and went super quick. I was pretty much the only person doing legs, so I was able to go to one machine to the next. I wanted to do RDL instead of seated leg curls, but my strain from yesterday would not allow me to. It would, but I didn't want to push it. I just get have a little tightness in outside portion of my right hamstring when I stretch the hamstring out completely. Other than that, it feels good. I should have skipped the seated leg curl and added those sets to the leg extension, but it felt good after. I think doing those light sets helped get blood there to loosen it. I just tried to get into a conventional deadlift setup and I don't feel anything at all. I am thinking my form was off yesterday and I had my hips pushed too far back which made me use my legs more. Hopefully this will feel better by Saturday.
Training.
Cybex Squat Press
430x10,10,10,10,10,10
DB Front Foot Elevated Split Squat
17.5x12,12,12
Leg Extensions
135x12,11,11,11
Seated Hamstring Curl
110x12,11,11
Seated Calf
100x12,12,11,10,10
Standing Calf Raises
195x12,12,11,11,10
Nutrition
Moderate Carb
Cals - 2,800
Carbs - 270g
- Fiber - 49g
Fat - 89g
- Sat. - 27g
- Poly. - 15g
- Mono. - 16g
AntM1564
Legend
August 3, 2017
Push Power
Excellent session today. If you look at my percentages, I ideally wouldn't go above 195 today, but I wanted to do better than my previous 6x4 and I was feeling good. I definitely could have gotten another rep, but it would have been a grinder and I didn't want to over fatigue myself. I did crack open the smelling salts for the last set, even though I was feeling good and focused; I wanted to get a sense of what it does to me for when I use it during squats. Holy crap, that stuff will definitely punch you in the gut and wake you up.
My shoulder felt pretty good during the workout. A little sore, but better than it has been. I did not feel the forearm pain at all! Regarding the hamstring, a touch tender in one specific area, but range of motion is increasing. I am almost 100% positive I will skip the lying leg curls on Saturday and do three extra sets on the quad extension.
Last 6x4 6/15/17
Training
Flat Bench Press 6x4 @75%-85% of 1RM (173 - 196 lbs.)
175x4
185x4
3x195x4
200x4
Military Press
3x125x5
Pause Close Grip Board Press
155x7,7,6
Incline Bench Press
160x7,6,6
Seated Barbell Shoulder Press
105x7,7,8
Weighted Dips
57.5x8,6,6
Nutrition
Moderate Carb
Cals - 2,800
Carbs - 270g
Fat - 90g
Push Power
Excellent session today. If you look at my percentages, I ideally wouldn't go above 195 today, but I wanted to do better than my previous 6x4 and I was feeling good. I definitely could have gotten another rep, but it would have been a grinder and I didn't want to over fatigue myself. I did crack open the smelling salts for the last set, even though I was feeling good and focused; I wanted to get a sense of what it does to me for when I use it during squats. Holy crap, that stuff will definitely punch you in the gut and wake you up.
My shoulder felt pretty good during the workout. A little sore, but better than it has been. I did not feel the forearm pain at all! Regarding the hamstring, a touch tender in one specific area, but range of motion is increasing. I am almost 100% positive I will skip the lying leg curls on Saturday and do three extra sets on the quad extension.
Last 6x4 6/15/17
Training
Flat Bench Press 6x4 @75%-85% of 1RM (173 - 196 lbs.)
175x4
185x4
3x195x4
200x4
Military Press
3x125x5
Pause Close Grip Board Press
155x7,7,6
Incline Bench Press
160x7,6,6
Seated Barbell Shoulder Press
105x7,7,8
Weighted Dips
57.5x8,6,6
Nutrition
Moderate Carb
Cals - 2,800
Carbs - 270g
- Fiber - 50g
Fat - 90g
- Sat. - 29g
- Poly. - 9g
- Mono. - 17g
AntM1564
Legend
August 4, 2017
Pull Hypertrophy
Training
Lat Pulldowns
97.5x10,10,10,10,10,10
Close Grip Seated Cable Row
115x10,10,10
Close Grip Pulldown (neutral grip)
120x11,10,10
T Bar Row (Overhand grip)
80x12,10,10
T Bar Row (Underhand grip)
65x10,10,10
Reverse Pec Deck
105x12,10,10,10
Nutrition
High Carb
Cals - 3,050
Carbs - 343g
Fat - 86g
Pull Hypertrophy
Training
Lat Pulldowns
97.5x10,10,10,10,10,10
Close Grip Seated Cable Row
115x10,10,10
Close Grip Pulldown (neutral grip)
120x11,10,10
T Bar Row (Overhand grip)
80x12,10,10
T Bar Row (Underhand grip)
65x10,10,10
Reverse Pec Deck
105x12,10,10,10
Nutrition
High Carb
Cals - 3,050
Carbs - 343g
- Fiber - 49g
Fat - 86g
- Sat. - 19g
- Poly. - 8g
- Mono. - 16g
AntM1564
Legend
August 5, 2017
Lower Power
I was very pleased with the workout today. My hamstring was not sore while squatting. I did not do any isolated work though. It is still a touch tight, but nothing I did bothered it. Depending on how it feels Tuesday, I may skip isolation work. I also went stim free today. It took some will power,
but I was able to do it.
Lat 6x4 6/17/17
Training
Back Squat 6x4 @75%-85% of 1RM (265 - 298 lbs)
265x4
280x4
290x4
300x4
300x4
300x4
Pause Box Squats
3x195x5
Hip Thrust
300x7,6,6
Cybex Leg Press
450x7,6,6
Leg Extensions
200x8,6,6
Standing Calf Raise
230x8.7.7.6.6
Seated Calf Raise
140x7,7,7,6,6
Nutrition
Low Carb
Cals - 2,550
Carbs - 200g
Fat - 96g
Lower Power
I was very pleased with the workout today. My hamstring was not sore while squatting. I did not do any isolated work though. It is still a touch tight, but nothing I did bothered it. Depending on how it feels Tuesday, I may skip isolation work. I also went stim free today. It took some will power,
but I was able to do it.
Lat 6x4 6/17/17
Training
Back Squat 6x4 @75%-85% of 1RM (265 - 298 lbs)
265x4
280x4
290x4
300x4
300x4
300x4
Pause Box Squats
3x195x5
Hip Thrust
300x7,6,6
Cybex Leg Press
450x7,6,6
Leg Extensions
200x8,6,6
Standing Calf Raise
230x8.7.7.6.6
Seated Calf Raise
140x7,7,7,6,6
Nutrition
Low Carb
Cals - 2,550
Carbs - 200g
- Fiber - 49g
Fat - 96g
- Sat. - 22g
- Poly. - 15g
- Mono. - 19g
AntM1564
Legend
August 5, 2017
Push Hypertrophy
Weight - 157
Weight was down 1.6 pounds this morning. I was surprised and not at the same time. I felt like my lounging home shorts were looser, but my strength, specifically my pushing strength, has progressed.
I decided to swap out the smith machine for the incline dumbbells today. I overshot what I thought I could do and had to drop the weight for the last two sets. The hamstring is still a touch tight, but I am going to deadlift tomorrow. I am really going to focus on my form and make sure my legs are down. Like I mentioned last week, I think my hips were too far back with my butt up, almost like a RDL.
Training
Incline Dumbbell Bench
65x8,8,8,8
60x8,8
Seated Hammerstrength Shoulder Press
145x8,8,8,8
Close Grip Bench Press
125x12,10,10
Slight Decline DB Press
65x10,10,9+2 (30 second rest pause)
Cable Front Raises with Rope
22x12,11,10
Straight Bar Cable Tricep Pushdown
47.5x12,11
49x10
Nutrition
High Carb Day
Cals - 3,150
Carbs - 355g
Fat - 95g
Push Hypertrophy
Weight - 157
Weight was down 1.6 pounds this morning. I was surprised and not at the same time. I felt like my lounging home shorts were looser, but my strength, specifically my pushing strength, has progressed.
I decided to swap out the smith machine for the incline dumbbells today. I overshot what I thought I could do and had to drop the weight for the last two sets. The hamstring is still a touch tight, but I am going to deadlift tomorrow. I am really going to focus on my form and make sure my legs are down. Like I mentioned last week, I think my hips were too far back with my butt up, almost like a RDL.
Training
Incline Dumbbell Bench
65x8,8,8,8
60x8,8
Seated Hammerstrength Shoulder Press
145x8,8,8,8
Close Grip Bench Press
125x12,10,10
Slight Decline DB Press
65x10,10,9+2 (30 second rest pause)
Cable Front Raises with Rope
22x12,11,10
Straight Bar Cable Tricep Pushdown
47.5x12,11
49x10
Nutrition
High Carb Day
Cals - 3,150
Carbs - 355g
- Fiber - 50g
Fat - 95g
- Sat. - 25g
- Poly. - 10g
- Mono. - 19g
AntM1564
Legend
August 7, 2017
Pull Power
I went into today telling myself I was going to deadlift despite the sore hammy, but I would stop if I felt any discomfort. I could tell from the start that my form was a lot better than last week, which again, is what I think caused the sore hamstring. As I've mentioned, I think I had my hips pushed back, but did not have my legs down and did more of a RDL than a deadlift. I felt the difference right away. I felt like I was closer to the ground. I was able to go up to my heaviest weight pain free. I even has some sets which I strained, but I did not feel discomfort and still do not.
I may not do any direct hamstring isolation work tomorrow, it depends how it feels. I doubt it will feel worse, but if it feels almost 100%, I'd rather not do anything directly to quicken to healing process. I also have my doctor appointments tomorrow.
For reference, today was stim free, and my weight for the last 7x3, seen below, was 160.8 pounds.
Last 7x3 6/19/17
Training
Deadlift 7x3 @ 80%-90% of 1RM (360 - 405 lbs)
365x3
385x3
405x3
405x3
405x3
395x3
395x3
Weighted Pullups
5x15x3
Seated Overhand Cable Row
112.5x7,6,6
Wide Neutral Grip Seated Cable Row
125x7,6,6
Close Grip Neutral Grip Pulldowns
145x7,6,6
Reverse Pec Deck
125x6,6
120x6,6
Nutrition
Low Carb
Cals - 2,650
Carbs - 212g
Fat - 109g
Pull Power
I went into today telling myself I was going to deadlift despite the sore hammy, but I would stop if I felt any discomfort. I could tell from the start that my form was a lot better than last week, which again, is what I think caused the sore hamstring. As I've mentioned, I think I had my hips pushed back, but did not have my legs down and did more of a RDL than a deadlift. I felt the difference right away. I felt like I was closer to the ground. I was able to go up to my heaviest weight pain free. I even has some sets which I strained, but I did not feel discomfort and still do not.
I may not do any direct hamstring isolation work tomorrow, it depends how it feels. I doubt it will feel worse, but if it feels almost 100%, I'd rather not do anything directly to quicken to healing process. I also have my doctor appointments tomorrow.
For reference, today was stim free, and my weight for the last 7x3, seen below, was 160.8 pounds.
Last 7x3 6/19/17
Training
Deadlift 7x3 @ 80%-90% of 1RM (360 - 405 lbs)
365x3
385x3
405x3
405x3
405x3
395x3
395x3
Weighted Pullups
5x15x3
Seated Overhand Cable Row
112.5x7,6,6
Wide Neutral Grip Seated Cable Row
125x7,6,6
Close Grip Neutral Grip Pulldowns
145x7,6,6
Reverse Pec Deck
125x6,6
120x6,6
Nutrition
Low Carb
Cals - 2,650
Carbs - 212g
- Fiber - 50g
Fat - 109g
- Sat. - 29g
- Poly. - 12g
- Mono. - 25g
AntM1564
Legend
August 8, 2017
Legs Hypertrophy
I wanted to do lying hamstring curls today, but I tried 40 pounds and had soreness in my hamstring. However, I did not have that weakness during seated leg curls, which I did last week. That is an improvement. I think my hamstring stretched out plus having the weight push down on my hamstring was the issue. It does not hurt any more than yesterday though, so I know it is getting better. If I can do everything but lying hamstring curls for a while, I have zero complaints.
Training.
Cybex Squat Press
450x8,8,8,8,8,8,8
DB Split Squat
22.5x10,10,10
Leg Extensions
140x11,10,10,10
Seated Hamstring Curl
115x11,10,10
Seated Calf
105x12,11,10,10,10
Standing Calf Raises
200x11,10,10,10,10
Nutrition
Moderate Carb
Cals - 2,914
Carbs - 283g
Fat - 96g
Legs Hypertrophy
I wanted to do lying hamstring curls today, but I tried 40 pounds and had soreness in my hamstring. However, I did not have that weakness during seated leg curls, which I did last week. That is an improvement. I think my hamstring stretched out plus having the weight push down on my hamstring was the issue. It does not hurt any more than yesterday though, so I know it is getting better. If I can do everything but lying hamstring curls for a while, I have zero complaints.
Training.
Cybex Squat Press
450x8,8,8,8,8,8,8
DB Split Squat
22.5x10,10,10
Leg Extensions
140x11,10,10,10
Seated Hamstring Curl
115x11,10,10
Seated Calf
105x12,11,10,10,10
Standing Calf Raises
200x11,10,10,10,10
Nutrition
Moderate Carb
Cals - 2,914
Carbs - 283g
- Fiber - 49g
Fat - 96g
- Sat. - 27g
- Poly. - 17g
- Mono. - 23g
AntM1564
Legend
August 10, 2017
Push Power
My hamstrings are so sore. The RDL the other day destroyed them.
Another solid heavy push day with very good progress on bench. Bench went very well compared to the last 7x3, the other lifts improved slightly, but I will take that with a loss of weight since my pushing goes down if I pee too much. The only exercise I missed my reps on was the last set of the seated shoulder press. I should not have increased the weight. Even though my numbers from last week showed I should have, I only hit those higher numbers because a friend asked me to take a video of him squatting, so I got a lot of extra rest between sets. No biggie though.
Last 7x3 6/22/17
Training
Flat Bench Press 7x3 @80%-90% of 1RM (184 - 207 lbs.)
185x3
195x3
5x205x3
Military Press
5x135x3
Pause Close Grip Board Press
155x8,7,7
Incline Bench Press
160x7,6,6
Seated Barbell Shoulder Press
110x6,6,5 (+1 rest pause rep)
Weighted Dips
60x6,6,6
Nutrition
Moderate Carb
Cals - 2,900
Carbs - 282g
Fat - 99g
Push Power
My hamstrings are so sore. The RDL the other day destroyed them.
Another solid heavy push day with very good progress on bench. Bench went very well compared to the last 7x3, the other lifts improved slightly, but I will take that with a loss of weight since my pushing goes down if I pee too much. The only exercise I missed my reps on was the last set of the seated shoulder press. I should not have increased the weight. Even though my numbers from last week showed I should have, I only hit those higher numbers because a friend asked me to take a video of him squatting, so I got a lot of extra rest between sets. No biggie though.
Last 7x3 6/22/17
Training
Flat Bench Press 7x3 @80%-90% of 1RM (184 - 207 lbs.)
185x3
195x3
5x205x3
Military Press
5x135x3
Pause Close Grip Board Press
155x8,7,7
Incline Bench Press
160x7,6,6
Seated Barbell Shoulder Press
110x6,6,5 (+1 rest pause rep)
Weighted Dips
60x6,6,6
Nutrition
Moderate Carb
Cals - 2,900
Carbs - 282g
- Fiber - 50g
Fat - 99g
- Sat. - 34g
- Poly. - 10g
- Mono. - 19g
AntM1564
Legend
August 11, 2017
Pull Hypertrophy
Solid workout today. It felt pretty easy. My hamstrings still are feeling the DOMS, hopefully I don't feel it tomorrow.
The grocery store had some chicken thighs marked down so I picked up a package, they are so damn good.
Training
Lat Pulldowns
100x8,8,8,8,8,8,8
Close Grip Seated Cable Row
120x8,8,9
Close Grip Pulldown (neutral grip)
120x11,11,10
Hammerstrength High Row
110x11,11,11
T Bar Row (Underhand grip)
65x11,10,10
Reverse Pec Deck
105x12,11,10,10
Nutrition
High Carb
Cals - 3,150
Carbs - 355g
Fat - 91g
Pull Hypertrophy
Solid workout today. It felt pretty easy. My hamstrings still are feeling the DOMS, hopefully I don't feel it tomorrow.
The grocery store had some chicken thighs marked down so I picked up a package, they are so damn good.
Training
Lat Pulldowns
100x8,8,8,8,8,8,8
Close Grip Seated Cable Row
120x8,8,9
Close Grip Pulldown (neutral grip)
120x11,11,10
Hammerstrength High Row
110x11,11,11
T Bar Row (Underhand grip)
65x11,10,10
Reverse Pec Deck
105x12,11,10,10
Nutrition
High Carb
Cals - 3,150
Carbs - 355g
- Fiber - 50g
Fat - 91g
- Sat. - 23g
- Poly. - 13g
- Mono. - 22g
AntM1564
Legend
August 12, 2017
Lower Power
I don't know why, but my energy levels were non-existent today. Pre workout, I was ready for a nap. I thought I was going to be ready to go like yesterday. I was thinking about using a stim pre workout, but did not. This is my third straight week with stim free, and my fourth week in the past five weeks. The week I did use stims was my max out attempt week. I do not need this prolonged break, but thought I should try to not use stims so they hit me really hard when I go back to work. I am going to try to go without them until my max out week, but we'll see how these next two weeks go. I have an 8x2 this coming week and a 9x1 the next. I actually think it is easy to go stim free on the weeks I am going for less reps with the heavier weight.
Alright, now to today's session. I was very happy. Not only because I hit what I wanted to, and improved from my last 7x3, but also because I was dragging pre workout. Another reason why I was happy is because of my form. The last 7x3, once I hit 315, pretty much every rep I did, I was leaning forward. If you go back to that post, you'll see I noted that. This was not the case today. Two maybe three reps this happened with, but I was quite happy with my form. Also, I hit 315 more times than the previous and if my weight is the same from Sunday, 157, I was able to go just over double my bodyweight for a few sets of three.
My legs are extremely sore. I will probably sleep like a baby tonight and pass out early. I want to watch the Jets pre season game, but I'll probably fall asleep.
Lat 7x3 6/24/17
Training
Back Squat 7x3 @80%-90% of 1RM (280 - 315 lbs)
280x3
295x3
4x315x3
305x3
Pause Box Squats
5x205x3
Hip Thrust
300x7,6,6 (+2 rest pause reps. This is my third week hitting the same number of reps, so I figured a rest pause would be a nice change)
Cybex Leg Press
470x6,6,6
Leg Extensions
165x7,7,6
Standing Calf Raise
230x8.8.8.7.7
Seated Calf Raise
140x8,7,7,6,6
Nutrition
Low Carb
Cals - 2,650
Carbs - 212g
Fat - 110g
Lower Power
I don't know why, but my energy levels were non-existent today. Pre workout, I was ready for a nap. I thought I was going to be ready to go like yesterday. I was thinking about using a stim pre workout, but did not. This is my third straight week with stim free, and my fourth week in the past five weeks. The week I did use stims was my max out attempt week. I do not need this prolonged break, but thought I should try to not use stims so they hit me really hard when I go back to work. I am going to try to go without them until my max out week, but we'll see how these next two weeks go. I have an 8x2 this coming week and a 9x1 the next. I actually think it is easy to go stim free on the weeks I am going for less reps with the heavier weight.
Alright, now to today's session. I was very happy. Not only because I hit what I wanted to, and improved from my last 7x3, but also because I was dragging pre workout. Another reason why I was happy is because of my form. The last 7x3, once I hit 315, pretty much every rep I did, I was leaning forward. If you go back to that post, you'll see I noted that. This was not the case today. Two maybe three reps this happened with, but I was quite happy with my form. Also, I hit 315 more times than the previous and if my weight is the same from Sunday, 157, I was able to go just over double my bodyweight for a few sets of three.
My legs are extremely sore. I will probably sleep like a baby tonight and pass out early. I want to watch the Jets pre season game, but I'll probably fall asleep.
Lat 7x3 6/24/17
Training
Back Squat 7x3 @80%-90% of 1RM (280 - 315 lbs)
280x3
295x3
4x315x3
305x3
Pause Box Squats
5x205x3
Hip Thrust
300x7,6,6 (+2 rest pause reps. This is my third week hitting the same number of reps, so I figured a rest pause would be a nice change)
Cybex Leg Press
470x6,6,6
Leg Extensions
165x7,7,6
Standing Calf Raise
230x8.8.8.7.7
Seated Calf Raise
140x8,7,7,6,6
Nutrition
Low Carb
Cals - 2,650
Carbs - 212g
- Fiber - 50g
Fat - 110g
- Sat. - 27g
- Poly. - 19g
- Mono. - 31g
AntM1564
Legend
I was actually impressed with them!
AntM1564
Legend
August 12, 2017
Push Hypertrophy
Weight - 158
Weight is back up a little. Good workout today. I replaced the hammerstrength shoulder press machine with a seated barbell press. My close grip bench has been progressing nicely. I have to swap my Tuesday leg day with my off day this week since I have my biopsy on Tuesday.
Training
Incline Dumbbell Bench
65x6,6,6,6,6,6,6
Seated Hammerstrength Shoulder Press
110x6,6
105x6,6
Close Grip Bench Press
130x11,10,10
Slight Decline DB Press
65x10,10,10
Cable Front Raises with Rope
24x11,10,10
Straight Bar Cable Tricep Pushdown
49x11,10,10
Nutrition
High Carb Day
Cals - 3,125
Carbs - 349g
Fat - 91g
Push Hypertrophy
Weight - 158
Weight is back up a little. Good workout today. I replaced the hammerstrength shoulder press machine with a seated barbell press. My close grip bench has been progressing nicely. I have to swap my Tuesday leg day with my off day this week since I have my biopsy on Tuesday.
Training
Incline Dumbbell Bench
65x6,6,6,6,6,6,6
Seated Hammerstrength Shoulder Press
110x6,6
105x6,6
Close Grip Bench Press
130x11,10,10
Slight Decline DB Press
65x10,10,10
Cable Front Raises with Rope
24x11,10,10
Straight Bar Cable Tricep Pushdown
49x11,10,10
Nutrition
High Carb Day
Cals - 3,125
Carbs - 349g
- Fiber - 49g
Fat - 91g
- Sat. - 23g
- Poly. - 12g
- Mono. - 20g
AntM1564
Legend
August 14, 2017
Pull Power
Stim free again today. I am going to try and not to use anything both Thursday and Saturday. With that in mind, today was extremely taxing. Deadlifting was difficult today for whatever reason. Everything else was smooth. I still moved 25 more pounds than my previous 8x2. The only thing I can think of, besides not having any stims in me, is my leg recovery. After Saturday's session, my legs were sore right away. This has not happened in a long time. Yesterday they were a little more sore than normal. No DOMS today, but maybe they were not as recovered as they normally are. I don't think this had anything to do with my achy hamstring.
Tomorrow will be my off day since I have my biopsy. Hopefully I'm not too sedated so I can get to the gym and do my mobility routine.
Last 8x2 6/26/17
Training
Deadlift 7x3 @ 85%-95% of 1RM (385 - 428 lbs)
385x2
405x2
4x425x2
2x415x2
Weighted Pullups
6x27.5x2
Seated Overhand Cable Row
112.5x7,6,6 (next week I am going to use a wider grip and lighten the weight)
Wide Neutral Grip Seated Cable Row
125x8,7,7
Close Grip Neutral Grip Pulldowns
145x7,7,7
Reverse Pec Deck
125x7,6,6,6
Nutrition
Low Carb
Cals - 2,625
Carbs - 206g
Fat - 109g
Pull Power
Stim free again today. I am going to try and not to use anything both Thursday and Saturday. With that in mind, today was extremely taxing. Deadlifting was difficult today for whatever reason. Everything else was smooth. I still moved 25 more pounds than my previous 8x2. The only thing I can think of, besides not having any stims in me, is my leg recovery. After Saturday's session, my legs were sore right away. This has not happened in a long time. Yesterday they were a little more sore than normal. No DOMS today, but maybe they were not as recovered as they normally are. I don't think this had anything to do with my achy hamstring.
Tomorrow will be my off day since I have my biopsy. Hopefully I'm not too sedated so I can get to the gym and do my mobility routine.
Last 8x2 6/26/17
Training
Deadlift 7x3 @ 85%-95% of 1RM (385 - 428 lbs)
385x2
405x2
4x425x2
2x415x2
Weighted Pullups
6x27.5x2
Seated Overhand Cable Row
112.5x7,6,6 (next week I am going to use a wider grip and lighten the weight)
Wide Neutral Grip Seated Cable Row
125x8,7,7
Close Grip Neutral Grip Pulldowns
145x7,7,7
Reverse Pec Deck
125x7,6,6,6
Nutrition
Low Carb
Cals - 2,625
Carbs - 206g
- Fiber - 50g
Fat - 109g
- Sat. - 31g
- Poly. - 11g
- Mono. - 24g
AntM1564
Legend
I had to stay in the hospital following my biopsy, I will be here tomorrow and Friday as well, hopefully leaving Friday afternoon. To make a long story short, my pressures looked fine, the echo was great, and everything else looked very good. But when they looked at the pathology of the tissue, they saw a decent amount of rejection. The doctors are shocked because everything else looks perfect and I feel great. I have to stay because they need to blast me with one gram of steroids for three days. It is too much of an amount for me to take at home, plus, it is through an IV.
We have to discuss a new route for medication and I need to have another biopsy next week.
If I get out Friday, I will try to make it to the gym. Next week is supposed to be a 9x1 on heavy days and a 5x12 on hypertrophy days. I am going to run the same percentages, reps, and sets from this week, next week.
I was able to go home so I brought some food with me. I am somewhat tracking calories. I will post some hospital food porn if interested.
We have to discuss a new route for medication and I need to have another biopsy next week.
If I get out Friday, I will try to make it to the gym. Next week is supposed to be a 9x1 on heavy days and a 5x12 on hypertrophy days. I am going to run the same percentages, reps, and sets from this week, next week.
I was able to go home so I brought some food with me. I am somewhat tracking calories. I will post some hospital food porn if interested.
booneman77
Legend
Hope everything turns out alright for ya man. Always sucks getting a shock like that when all seems well
AntM1564
Legend
Thanks guys, I appreciate the kind words.
Here was it happened. I had my biopsy, they tried to go through the artery in the wrist, which they have done for the past 3 years, but there were too many spasms, so they went through the groin. About 30 minutes after, I used the bathroom and started bleeding from the artery. They had to apply more pressure and out a device around my hips to create a bunch of pressure on the site for four hours. I have a huge bruise in the right hip area and is very tender. It honestly looks like a bruise from a torn muscle. It is huge and dark. Before I left, I had to talk to one of the transplant doctors. He informed me that the heart function is perfect, but the tissue shows third degree rejection, which is the most severe state. He informed me I would need to be hospitalized to go through three rounds of IV steroids, dosing one gram each. To put this in perspective, I have to take 5 mg of prednisone daily, so this was a huge increase.
While in the hospital, I was getting pain medicine for the groin since I was in a lot of pain. My last dose of pain medicine was around 11 PM on Wednesday. I feel like it is still in my system. I am somewhat lethargic and out of it.
I had my last dose of the steroids yesterday at 3:30 PM and was released. By the time I got home, It was about 5:30, I had a small pre worout meal and went to the gym. It was a heavy push day and I had to drop the weight on EVERYTHING by 10-15 pounds and I was only able to still hit the reps I normally would. Now, I obviously didn't get that much weaker in two days. I didn't have the explosion that I normally would. I don't know if it was the long nights, the steroids, the pain in the groin, the pain medication, whatever. Overall, I was disappointed with the session, but at least I got there. I am going to hit my back workout today and heavy leg day tomorrow. Even though I will only miss one day this week, I am still going to do this training week next week since there were so many variables this week.
I have the same medication going forward, but I have to take 10 mg of prednisone versus 5 mg. I go for blood work on Monday, a followup on Tuesday and then I have another biopsy on Friday. Since they got the pressures already, they will just go through a vein in the neck this time to grab the tissue. I know it seems odd that the rejection is in the third degree range and they released me, but we talked about it. The doctors say it could be a lot worse, especially if the numbers and echo looked bad, but since those look perfect and I feel fine, they are fine with treating me as an out patient.
Here was it happened. I had my biopsy, they tried to go through the artery in the wrist, which they have done for the past 3 years, but there were too many spasms, so they went through the groin. About 30 minutes after, I used the bathroom and started bleeding from the artery. They had to apply more pressure and out a device around my hips to create a bunch of pressure on the site for four hours. I have a huge bruise in the right hip area and is very tender. It honestly looks like a bruise from a torn muscle. It is huge and dark. Before I left, I had to talk to one of the transplant doctors. He informed me that the heart function is perfect, but the tissue shows third degree rejection, which is the most severe state. He informed me I would need to be hospitalized to go through three rounds of IV steroids, dosing one gram each. To put this in perspective, I have to take 5 mg of prednisone daily, so this was a huge increase.
While in the hospital, I was getting pain medicine for the groin since I was in a lot of pain. My last dose of pain medicine was around 11 PM on Wednesday. I feel like it is still in my system. I am somewhat lethargic and out of it.
I had my last dose of the steroids yesterday at 3:30 PM and was released. By the time I got home, It was about 5:30, I had a small pre worout meal and went to the gym. It was a heavy push day and I had to drop the weight on EVERYTHING by 10-15 pounds and I was only able to still hit the reps I normally would. Now, I obviously didn't get that much weaker in two days. I didn't have the explosion that I normally would. I don't know if it was the long nights, the steroids, the pain in the groin, the pain medication, whatever. Overall, I was disappointed with the session, but at least I got there. I am going to hit my back workout today and heavy leg day tomorrow. Even though I will only miss one day this week, I am still going to do this training week next week since there were so many variables this week.
I have the same medication going forward, but I have to take 10 mg of prednisone versus 5 mg. I go for blood work on Monday, a followup on Tuesday and then I have another biopsy on Friday. Since they got the pressures already, they will just go through a vein in the neck this time to grab the tissue. I know it seems odd that the rejection is in the third degree range and they released me, but we talked about it. The doctors say it could be a lot worse, especially if the numbers and echo looked bad, but since those look perfect and I feel fine, they are fine with treating me as an out patient.
AntM1564
Legend
August 18, 2017
Pull Hypertrophy
Today went very well to my surprise. I hit the numbers I wanted to and a little more. I am beyond tired now. Bloating has gone down a touch. I'll judge how my belt fits tomorrow when I squat. Looking for the first peaceful night of sleep since Sunday.
Training
Lat Pulldowns
102.5x6,6,6,6
105x6,6,6,7
Close Grip Seated Cable Row
122.5x6,6,8
Close Grip Pulldown (neutral grip)
120x12,11,10
Hammerstrength T Bar Row
55x10,10,10
Chest Supported Machine Row (Underhand grip)
85x11,11,11
Reverse Pec Deck
105x12,10
95x10,10
Nutrition
High Carb
Cals - 3,125
Carbs - 349g
Fat - 94g
Pull Hypertrophy
Today went very well to my surprise. I hit the numbers I wanted to and a little more. I am beyond tired now. Bloating has gone down a touch. I'll judge how my belt fits tomorrow when I squat. Looking for the first peaceful night of sleep since Sunday.
Training
Lat Pulldowns
102.5x6,6,6,6
105x6,6,6,7
Close Grip Seated Cable Row
122.5x6,6,8
Close Grip Pulldown (neutral grip)
120x12,11,10
Hammerstrength T Bar Row
55x10,10,10
Chest Supported Machine Row (Underhand grip)
85x11,11,11
Reverse Pec Deck
105x12,10
95x10,10
Nutrition
High Carb
Cals - 3,125
Carbs - 349g
- Fiber - 50g
Fat - 94g
- Sat. - 25g
- Poly. - 15g
- Mono. - 10g