Ivan Putski’s Anthems, Anecdotes, and Undeniable Truths of Garage Gym Lifting

3.3.25

BW 208.2lbs


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Cold in the garage and have had the heater going for 3hrs b4 I got in there.

Lat pulls felt good. Not sure why Al Gorithm hasn’t pushed a 3rd set on me. Might have to “fight the machine” and add another manually.

Seated shoulder press is hitting the delts good n proper. Didn’t have to add the 4th here manually. Let’s go A.I. get w the program!!! Oh no I have angered the infernal machine.🤣

Rear delt flys. I feel the pump but it doesn’t feel like anything is happening? If that makes any sense. Which it doesn't, and I’m just rambling at this point.

Finally able to hit some shrugs w baby weight but 185x12x2 is better than 0x0x0 and that’s 11 out of 10 times.

Now it’s time for 2 scoops of vanilla iso and 1/2 cup jasmine rice.

I did switch my mid-day chicken and rice from breast to dark meat to up the fat a little bit. That’s gonna be Tues-Sat

And lastly, trying out Hosstile “Hosstility” as my new PWO. Nice pump, smooth energy, no cliff like crash!!!
 
3.4.25

BW 210lb

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Good arm workout!!!

125x14 on cable curls is a PR for me. On this cable rack anyway

30’s on incline curls for 16 is also a PR

Tricep push downs felt great

Db skullies still give me that pain where I injured the tricep over a yr ago. Stretch and pump is immaculate. Kinda hard to walk away from these.
 
3.5.25

BW 210.4

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Happy w flat db press

Incline db flys felt awesome until rep 12 of second set… Fuk U sciatic pain. Pushed through the next 12 reps and went to warm up for Rev grip barbell rows and 65lb hurt on rep 1 so I called “no joy” on the remaining sets.

Expletive deleted….redacted….THIS HURTS. it’s permeating down the hammy and taking the corner to front of shin. Trying diff positions just to make it chill and I can be “ok” for about 30 sec and then have to readjust. Hoping that a hot shower and some SNS Pea Relief will help.
 
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3.8.25

BW 207.8 lb (wtf)

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Legal disclaimer, on call for work past 2 nights and we had some 60+mph winds come through and I made some good blood money! It started at 5 am Friday and I got done at 3am today, slept 3 hrs and did my 8 today!!!… only had 1600 cals and hit a low of 207.8. Last time I saw that was Sept of 22 after I quit smoking b4 I ballooned up!!!

DB INCLINE PR BOYZ!!! 70x18x3

Flys went well

Front raises and lateral raises cooked dem dere delts!!!

Lat prayers to let the back know I care.

Those were a struggle after deploying generators and doing pole transfers

This Lollipop Guild Workout fueled by ego, caffeine, adrenaline, and a side of narcissistic rage. This is day 1 of 0 RIR

GET SOME!!!
 
If I were to guess you you did not pick a workout with heavy back focus. Looks more like a chest and shoulders focus to me by the layout. If that is the case then it is intentionally keeping you around maintenance levels of volume so the other areas can grow faster / more. I see a little more focus on shoulders and chest here.
 
What answers did you put in for the how hard, and how recovered you are for your back work. If it sees any exercises for a muscle group that were really challenging it will hold back on bumping you up a set. It looks at all of it not just per exercise, because it all has a recovery cost on that muscle group. The real question is did it have you increase reps or weight? If so, it thinks things are going well, and there is no reason to do more work than is needed to grow. Save that for the end of the meso when the rep and weight increases really start pushing on you.
 
PolishHamm3r77 said:
Legal disclaimer, on call for work past 2 nights and we had some 60+mph winds come through and I made some good blood money! It started at 5 am Friday and I got done at 3am today, slept 3 hrs and did my 8 today!!!… only had 1600 cals and hit a low of 207.8. Last time I saw that was Sept of 22 after I quit smoking b4 I ballooned up!!!
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Wow, was windy as F**k. Im surprised I didnt lose power, normally it goes out when the neighbors dog farts...
Maybe all the tree branch trimming they're doing around here is paying off...
 
MrKleen73 said:
What answers did you put in for the how hard, and how recovered you are for your back work. If it sees any exercises for a muscle group that were really challenging it will hold back on bumping you up a set. It looks at all of it not just per exercise, because it all has a recovery cost on that muscle group. The real question is did it have you increase reps or weight? If so, it thinks things are going well, and there is no reason to do more work than is needed to grow. Save that for the end of the meso when the rep and weight increases really start pushing on you.
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So I looked back to beginning of this Meso. On day 1 of week 2, I put “still sore” after my incline db press. That would indicate to the algorithm that day 5 of wk 1 was “too intense” therefore not adding additional sets to the “day 5” chest workout. Thats the best I can come up with. Maybe I rev engineered that wrong? Who knows
 
3.11.25

BW 210.8

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Cable curls went up 5lb and exceeded my rep count

Incline db’s are a grind. I’ve made progress since implementing but have you ever pulled so hard it felt like you were pushing? Great isolation exercise and bi’s r always a challenge as I tore left and had repaired, tore right and just drank vodka and did a lot of blow as physical therapy. Surgery was the successful avenue!!!

Push downs were a PR!!! Yay me!!!

And db skullies always make me feel that stretch!!!
 
Do you do them seated on a bench? I need to buy a rope attachment. Would be a cheap add-on to my setup and create a lot of variations on diff exercises!
 
3.12.25

BW 209.8

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Pressing and flys felts great, killer pump. And 70x20x2 is a PR for me

Bent rev grip bb rows hit nice!

After I racked the bar I then did some HITT training as I had to sprint to the bathroom

30 min later I called the rest of the session off. Not sure if I got bad chicken at lunch
 
Congrats on the PRs the last couple of sessions….and at least you got rid of some calories with your bathroom HIIT training session.😎👍
 
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gphagan1 said:
Congrats on the PRs the last couple of sessions….and at least you got rid of some calories with your bathroom HIIT training session.😎👍
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Thank you Sir!!! I am starting another fat loss phase next week, maybe my body wants to start sooner!?!?

I had to run home from work this morning at 8

Luckily I recently changed work areas and I now work anywhere from 15-55 min from home vs 55 min minimum.

It’s the oddest thing, no abdominal pain or cramping, just my body saying “hey pal, this is gonna happen real soon”.

I had doubled up on my fiber supplement last week. Doubt fiber is causing it. Damn you Chipotle.
 
PolishHamm3r77 said:
Thank you Sir!!! I am starting another fat loss phase next week, maybe my body wants to start sooner!?!?

I had to run home from work this morning at 8

Luckily I recently changed work areas and I now work anywhere from 15-55 min from home vs 55 min minimum.

It’s the oddest thing, no abdominal pain or cramping, just my body saying “hey pal, this is gonna happen real soon”.

I had doubled up on my fiber supplement last week. Doubt fiber is causing it. Damn you Chipotle.
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Congrats on getting the closer to home work! That can add up to hours returned to you weekly. Which is tantamount to a pay raise, or at least quality of life.
 
Hyde said:
Congrats on getting the closer to home work! That can add up to hours returned to you weekly. Which is tantamount to a pay raise, or at least quality of life.
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Thank you!!! Work/life balance is key! Glad my boss made this happen for me.

I see you also leveled up at work. A 20k sub potential impact is a lot of pressure! Way to work!!! Glad you are getting compensated for what you bring to the table. “We appreciate you” is nice but Robert Deniro in Goodfellas had the right attitude. 🤣
 
Yeah what you said about the algorithm makes sense to me.

Sorry the app isn't letting me hit quote for some reason.

Good work in here, and congrats on the better commute!
 
PolishHamm3r77 said:
3.11.25

BW 210.8

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Cable curls went up 5lb and exceeded my rep count

Incline db’s are a grind. I’ve made progress since implementing but have you ever pulled so hard it felt like you were pushing? Great isolation exercise and bi’s r always a challenge as I tore left and had repaired, tore right and just drank vodka and did a lot of blow as physical therapy. Surgery was the successful avenue!!!

Push downs were a PR!!! Yay me!!!

And db skullies always make me feel that stretch!!!
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Vodka and blow PT is like Danny McBride taking Vicodin for herpes lol.
No judgement here, whiskey and blow was once a vice for me
 
SkRaw85 said:
Vodka and blow PT is like Danny McBride taking Vicodin for herpes lol.
No judgement here, whiskey and blow was once a vice for me
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I haven’t seen Uncle Escobar since fall of 2019 and quit drinking that New Year. From what I’m told I am “California Sober”

And I must have thought at had herpes too. The “herpes treatment” stopped 2017
 
SkRaw85 said:
Vodka and blow PT is like Danny McBride taking Vicodin for herpes lol.
No judgement here, whiskey and blow was once a vice for me
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Danny McBride lol.... as much as I want to hate him, I loved east bound and down once it got to season 2.
There is so much nose candy on tv and movies again lately it sorta blows my mind. for whatever reason coke and heroin are two things that have always just scared the hell out of me. saw all my 90s heros die on heroin and seen too many cocaine induced heart attacks. I get the jitters just from too much coffee sometimes now days lol
 
Dustin07 said:
Danny McBride lol.... as much as I want to hate him, I loved east bound and down once it got to season 2.
There is so much nose candy on tv and movies again lately it sorta blows my mind. for whatever reason coke and heroin are two things that have always just scared the hell out of me. saw all my 90s heros die on heroin and seen too many cocaine induced heart attacks. I get the jitters just from too much coffee sometimes now days lol
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I’ve been watching The Righteous Gemstones and he is funny in that as well. Watched a couple episodes of East Bound and didn’t really get into it. It seems like he just plays the same character at different volumes from show to show. Love him as Red in Pineapple Express.
 
PolishHamm3r77 said:
Watched a couple episodes of East Bound and didn’t really get into it. It seems like he just plays the same character at different volumes from show to show. Love him as Red in Pineapple Express.
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I agree. I disliked him so much that when he was in This is the End (Seth Rogan) I was happy to see him killed off lol.

so I gave up on East Bound after a couple episodes. one day decided to try it back up and somehow I accidentally landed on season two episode 1, he's in Mexico. I think like any show, it started really rough, then improved. It's still ridiculous slapstick humor but that show really changed my perspective about him, it was so incredibly raunchy and hillarious once the show developed further
 
Dustin07 said:
I agree. I disliked him so much that when he was in This is the End (Seth Rogan) I was happy to see him killed off lol.

so I gave up on East Bound after a couple episodes. one day decided to try it back up and somehow I accidentally landed on season two episode 1, he's in Mexico. I think like any show, it started really rough, then improved. It's still ridiculous slapstick humor but that show really changed my perspective about him, it was so incredibly raunchy and hillarious once the show developed further
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Lmao he was a total DOUCHE in This Is The End. I can’t get the part w Jonah Hill out of my head…. The power of Christ compels you!

Does it Jay does it really compel me?
 
Maybe I’ll give it another shot. The Misses and I are always on the hunt for new shows to binge. We saw Dexter NEW BLOOD and binged all 8 seasons of Dexter just to catch up
 
PolishHamm3r77 said:
Maybe I’ll give it another shot. The Misses and I are always on the hunt for new shows to binge. We saw Dexter NEW BLOOD and binged all 8 seasons of Dexter just to catch up
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Dexter was (is) one of my all-time favorite shows (also "Justified, Breaking Bad, Sons, Mayans, Ozark" etc... Really liked the new Dexter, and even they are coming back with the original guys returning.. Very cool. We just started watching a show called "Severance" on Apple (though I see Prime may be showing it) but I download everything via NZB/Usenet...
 
I need to go back and finish Dexter. We did sopranos and sons of anarchy last year as well as californication ( again). Been catching the latest 1923, White Lotus, and Shorsey lately
 
Anabolic66 said:
Dexter was (is) one of my all-time favorite shows (also "Justified, Breaking Bad, Sons, Mayans, Ozark" etc... Really liked the new Dexter, and even they are coming back with the original guys returning.. Very cool. We just started watching a show called "Severance" on Apple (though I see Prime may be showing it) but I download everything via NZB/Usenet...
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All of those r real good. I haven’t seen any of Severance. I’ll have to see if it’s in my “available” library
 
3.15.25

BW 209.6 lb

Deload week

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Tuesday is the last day of my “maintenance phase” and I will be transitioning to a “fat loss” phase through Memorial Day Weekend. No real goal on the fat loss. Just wanna look somewhat decent for summer. I noticed that I am more active w the warmer weather and had to increase my cals by 250-300 to stay in the neighborhood of 210lbs. W any luck I can stay at 2600 cals and just move more and loose some fat. Not sure if I want to add any supplements to help this along. I have MitoBurn and berberine in hand but haven’t taken any since Thanksgiving.
 
3.17.25

BW 210.8 lb

Deload Week

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Much like the last workout, I did this as quickly as possible. The only rest time between exercises was moving bench, changing bar height etc, and a max of 60 sec between sets. Cruised through this pretty easily.
 
3.18.25

BW 210.4

Last day of “maintenance phase”

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Deload arm day. Nothing sexy about it. Took me maybe 3 songs on iTunes

“Fat loss phase” is coming. Good news, I have plenty of fat to lose. No shortage….lol.
 
PolishHamm3r77 said:
3.18.25

BW 210.4

Last day of “maintenance phase”

“Fat loss phase” is coming. Good news, I have plenty of fat to lose. No shortage….lol.
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This time of year I drop 5-10 lbs that I normally put on in the winter. (I purposely 'bulk' a little each winter).
With the recent flu, it did it for me (and then some). I got to 205 at my heaviest, and 192 at my lowest during flu. Im hanging at 194/195 so I think Im good for now. Appetite has lessened...

Good sessions you have been doing, looking FWD to this next phase of yours...
 
Anabolic66 said:
This time of year I drop 5-10 lbs that I normally put on in the winter. (I purposely 'bulk' a little each winter).
With the recent flu, it did it for me (and then some). I got to 205 at my heaviest, and 192 at my lowest during flu. Im hanging at 194/195 so I think Im good for now. Appetite has lessened...

Good sessions you have been doing, looking FWD to this next phase of yours...
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I’m not psyched about it lmao. It’s like how most females feel they will turn into a guy from lifting weights, I feel like I will lose all gains from a diet
 
PolishHamm3r77 said:
I’m not psyched about it lmao. It’s like how most females feel they will turn into a guy from lifting weights, I feel like I will lose all gains from a diet
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its a mindfuck we discuss frequently. The cut I'm on right now is the first time that I feel like I'm holding more size in my arms and chest. It could be from doing a 1/2 dozen bulk/cut cycles in the last 2-3 years, or a little PED help, but sometimes you gotta stick your nose to the grindstone and remember your committment.

can be hard in the other direction too when I'm feeling fat, but chasing a strength PR. Clothes don't fit right anymore, food becomes less appealing etc. Then I cut, the gut shrinks a bit and my arms start to feel so smol. lol
 
3.19.25

BW 210.4lb

Day 1 of “fat loss phase”

Last day of deload

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Last day of deload!!!
Dropped cals a lot. Mostly cutting carbs in half. Prob got too overzealous but total cals are 1600-1700. I’ll see if I drop too fast or have no energy and reassess. Goal is to hit 195lb in 10wks. 1.5lb per week

Game on!

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Hyde said:
Where can you take calories from there? You basically have to add cardio if you start that low.
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I was asking the algorithm the same thing. If I eat above or below the caloric guardrails it adjusts so that is what I will do. It tracked 8wks of maintenance at 2300-2600 cals a day. Not sure why it started me off w 700 cal deficit right off the batt.
 
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PolishHamm3r77 said:
I was asking the algorithm the same thing. If I eat above or below the caloric guardrails it adjusts so that is what I will do. It tracked 8wks of maintenance at 2300-2600 cals a day. Not sure why it started me off w 700 cal deficit right off the batt.
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Sounds like you know what you should actually be doing better than the algorithm.
 
Hyde said:
Sounds like you know what you should actually be doing better than the algorithm.
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My total for the day at the bottom. I was “on track” until I came a cross an unopened jar of Teddie All Natty P.B. 10 tbsps later I felt my work was done!!! Counterproductive to the cut goal but tasty 😋
 
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