Next Level Creatine with Cre02 (Sponsored)

[AntM1564]

First off, I want to say thank you to MySTeek for allowing me to log MST Cre02. I got the package today, and to my surprise, I also had 10 samples of ZMK, a sleeping aid. I got in the box even more and there was not one, but two bottles. I only thought it was going to be a single unit.

What is Cre02?

CRE-O2™ is the world’s first enteric coated, tri-phase pH delivered, stomach stable creatine, ATP & oxygen utilization support matrix. Enteric coating may allow CRE-O2™ to completely bypass destruction & byproduct conversion in the acidic environment of the stomach, remaining intact for rapid diffusion and super charged absorption in the more alkaline environment of the small intestine. No destruction or conversion in the digestion and assimilation process means big gains without the typical creatine side effects! CRE-O2™ is truly the new Gold Standard in creatine supplementation!

My Training

A modified PPL and 5/3/1 routine. I felt burnt out last week, so I am reducing volume. I am going to post my exact routine, and if you think there is a place where I can reduce volume, please tell me. I think I can still cut out some.

Sunday - Push 5/3/1
Monday - Pull 5/3/1
Tuesday - Lower Hypertrophy
Wednesday - Off
Thursday - Push Hypertrophy
Friday - Pull Hypertrophy
Saturday - Legs 5/3/1

Current Lifts

Just for reference, here are my one rep maxes. I plan on logging for the first month, but continue to use this for two straight months. I may try new maxes towards the back half of the second bottle.

Bench - 260
OHP - 180 (some leg drive, not much)
Squat - 385
Deadlift - 480

That was achieved last week

Nutrition

I carb and calorie cycle, I will post my daily diet.

My Expectations

These expectations are based on the ingredients.

Better recovery post workout and between sets
Better endurance
Better mental clarity
Better focus
Body recomp (this is is stretch, but we will see. I will get into why at the final review when I go over all the ingredients.)

 

[AntM1564]

May August 2, 2018
Push Hypertrophy

This was the first time in a long time I have gone with incline dumbbell first. I am trying something new with the first two exercises. I try to get either 12,10, or 8 reps on all three sets, depending on the week. This week is a 12 week. As you can see, I did not get 12 on the last set. Normally, I would do a rest pause, but I figured I have something to aim for next week. I need to get out of the mindset that I need to increase this by 5 pounds, for the same reps, every week. If that was possible, in theory, I would increase the weight by 260 pounds (5 pounds per week) that us not possible.

Also, since I felt completely burnt out last week, I am trying to go lower in weights on my hypertrophy day and really focus on TUT. I am using these days as a recovery day where I do not completely push myself to the edge since I do that on the heavy days.

Training

Incline Dumbbell Press

60x12,12,10

Seated Machine Shoulder Press

60x12,12,12

Flat Dumbbell Press

60x10,10,10

Hoist Dip Machine (performed facing the back pad)

240x12,11,11

Incline Skull Crusher

60x13,12,10

Seated Side Delt Machine

65x11,10,10

Pec Deck

100x12,11,10

Dumbbell Side Raise

15x11,10,10

V Bar Pressdown

42.5x12,11,10

Nutrition

Low Carb Day

Cals - 2,800
Carbs - 265g

• Fiber - 50g

Protein - 306g
Fat - 62g

• Sat. - 20g
• Poly. - 8g
• Mono. - 13g

 

[AnabolicGuru]

Subbed man :]

 

[John Smeton]

I commend you on counting calories. You're 5ft9 and 150 lbs?

are you moving around alot during the day or have a fast metabolism, or both?

 

[AntM1564]

Subbed man :]

Thanks man. Link yours when it is up.

I commend you on counting calories. You're 5ft9 and 150 lbs?

are you moving around alot during the day or have a fast metabolism, or both?

I am 179 now. I haven't updated the weight in a while.

 

[MySTeek]

I can tell already this is going to be a fantastic log.

 

[AntM1564]

August 3, 2018
Pull Hypertrophy

I ended up doing an extra set of pulldowns at a lighter weight, 10 pounds less, after the V grip pulldowns. Reason being is I have had a hard time for the past couple of months really feeling this exercise right under my armpits, where I am targeting. I saw someone performing them like I have never seen before. Basically, straight up, legs under the knee pad as close to the weight stack as you could get to, looking up the whole time and squeezing. What I found by doing this is the keeps the elbows going straight down throughout the movement. It limited the ROM a little, the bar came down to about my mouth, but I felt it a lot more. Usually when one uses a full ROM, with good or bad form, you see the elbows go down and back. Thus got rid of the back motion and kept the arms and elbows in line with the last the entire time.

I also looked at my 5/3/1 table for tomorrow's squats. I have 315 for my top set tomorrow. I cannot wait.

Training

V Bar Cable Row

120x12,12,12

Wide Grip Pulldown

95x12,12,12

V Bar Pulldown

135x10,10,10

Stretchers

85x10,10,10

T Bar Row (machine variation)

70x12,11,10

Reverse Pec Deck

115x10,10,10

Pec Deck

100x12,11,10

Barbell Shrug (Snatch Grip)

185x12,11,11

Machine Preacher Curl

70x12,11

Dumbbell Spider Curl

17.5x11,10

Cable Hammer Curl

29x10,10

Nutrition

High Carb Day

Cals - 3,300
Carbs - 365g

• Fiber - 50g

Protein - 303g
Fat - 76g

• Sat. - 18g
• Poly. - 10g
• Mono. - 19g

 

[AntM1564]

Initial thoughts so far. Too soon to tell of any benefits. The capsules are easy to swallow. The one "issue" one may have is with dosing. This needs to be dosed 2 hours pre workout. Additionally, it states to dose two hours pre workout, on an empty stomach. That is pretty much impossible unless on is training fasted, but even then, I don't think they are waiting two hours to train.

 

[AntM1564]

August 4, 2018
Lower Power

Good session today. I took out paused squats to help my CNS. I think by doing six sets of squats, I don't really need another variation. I substituted with leg extensions, at a lighter weight, really focusing on a slow negative.

I thought squatting was going to be difficult in terms of keeping my back tight. My mid back is sore from yesterday. Probably from re-inserting stretchers. Not only did I re-insert them, but I used a handle that was slightly wider than the one I normally use and it increased the ROM.

Tomorrow is my heavy push day. For some reason, the long head of my triceps is still a little sore. Curious to see if this has an impact.


Training

Back Squat 5 Rep Week Heavy Variation

275x5
295x5
315x6 (5+ set)
330x5 (Joker set - 5%)
295x5
275x7

Hip Thrust

365x8,7,5

Lying Hamstring Curl

145x7,6

Leg Extensions

175x7,6

Standing Calf Raise

315x8,7,6

Seated Calf Raise

205x7,6,6

Nutrition

Moderate Carb

Cals - 3,050
Carbs - 315g

• Fiber - 50g

Protein - 314g
Fat - 70g

• Sat. - 30g
• Poly. - 6g
• Mono. - 9g

 

[AntM1564]

For what it's worth, I felt like intra set recovering was a little quicker than normal on the squats. I rested as long as I normally would, but did not feel like I needed to. Usually on the 5 rep weeks, I get winded after the second set, but that was not the case today. Also, I did some cardio post workout, I have been doing this for legs for a few weeks now. Only ten minutes, but my pace felt a little quicker.

 

[AntM1564]

August 5, 2018
Push Power

Weight - 175.2

Weight is down 4.6 pounds from last week.

I thought my weight was going to be down given how easy I got my belt on yesterday. I was surprised it was that much lower though since I didn't take a good poop this morning.

Despite the weight loss, pushing went up. I really wanted to do a joker set on military press, but I went with my head and did not. Again, I am trying to drop some volume. Even though I lost weight, I am going to keep calories the same this week and see what happens. I think I dropped that much because I am doing a little cardio after each session.

Also, if you have followed my log, you'll notice incline bench is lower by 10-15 pounds. I dropped the weight a few weeks ago because I really wanted to rest a touch less, but mainly focus on a slower negative.

The number you see in the parenthesis is either a rep change or weight change from the previous week. I did not do this last week because I switched training logs.

Last 3 Rep Week (heavy variation) 6//18

Bench

190x3
200x3
210x5 (3+ set)
225x4 (joker set)

Military Press

130x3
140x3
145x4 (3+ set)
155x3 (joker set)

Training

Bench Press 3 Rep week (heavy variation)

195x3
210x3
220x5 (3+ set)
235x3 (joker set)

Military Press

135x3
140x3
150x5 (3+ set)

Close Grip Floor Press

195x5,5 (+2 reps)

Incline BB Press

155x8,7,6 (+2 reps)

Hammerstrength Seated Shoulder Press

165x6,6 (+5 lbs)

Weighted Dips

75x6,6 (+ 5 lbs)

Incline Hammerstrength Chest Press

160x7,7 (+10 lbs)

Straight Bar Tricep Pushdowns

55.5x9,8,8 (+1.5 lbs)

Seated Machine Side Delt Raise

90x7,6,6 (+5 lbs)

Nutrition

High Carb

Cals - 3,300
Carbs - 365g

• Fiber - 50g

Protein - 300g
Fat - 72g

• Sat. - 24g
• Poly. - 5g
• Mono. - 15g

 

[AntM1564]

Again, felt like I didn't have to rest as long between sets. Endurance on cardio was definitely increased. I was able to go a further distance in my 10 minutes post workout and I didn't even try to increase the intensity.

 

[MySTeek]

Initial thoughts so far. Too soon to tell of any benefits. The capsules are easy to swallow. The one "issue" one may have is with dosing. This needs to be dosed 2 hours pre workout. Additionally, it states to dose two hours pre workout, on an empty stomach. That is pretty much impossible unless on is training fasted, but even then, I don't think they are waiting two hours to train.

Great start so far! No, you don't NEED to take 2 hours before and on an empty stomach. However, our data show that this loading dose will get it saturated faster. Once you have it saturated 1-2 weeks from now, dosing time does not matter. Please feel free to play around with your dosage 1-2 weeks from now. Given my 10+years with Cre02, I suggest taking it 1 hr pre-w/o with food (if possible). Have fun!

 

[AntM1564]

Great start so far! No, you don't NEED to take 2 hours before and on an empty stomach. However, our data show that this loading dose will get it saturated faster. Once you have it saturated 1-2 weeks from now, dosing time does not matter. Please feel free to play around with your dosage 1-2 weeks from now. Given my 10+years with Cre02, I suggest taking it 1 hr pre-w/o with food (if possible). Have fun!

The 2 hours isn't an issue, now. When I go back to work in a few weeks, I will go for 45-60 minutes pre workout.

 

[MySTeek]

The 2 hours isn't an issue, now. When I go back to work in a few weeks, I will go for 45-60 minutes pre workout.

And by then, timing won't matter at all, as you will be well saturated at that point. Enjoy, friend!

 

[AntM1564]

August 6, 2018
Pull Power

Really good session today. I barely felt any discomfort in my lower back and when I did, I was only on my last warm up set. On the 3+ set, I was debating whether to go for the fifth rep. I did. I heard someone behind me say pull, pull, pull as I was getting through the sticky point. I was also uncomfortable while doing deals. There was this kid, probably 7-9 feet in front of me, diagonally to the left just watching me the entire time.

Today was also the first deadlift session in my new Sabo Deadlifting Shoes. I like them a lot more than Chuck Taylors.

I also incorporated looking up on pull ups and the pulldowns. I definitely felt them in my back a lot more.

Training

Deadlift 3 Rep Week (heavy variation)

380x3
400x3
425x5 (3+ set)

Weighted Pullups

10x7,6,6 (+2 reps)

Neutral Shoulder Width Pulldown

160x8,7,6 (+1 rep)

Close Grip Neutral Grip Seated Cable Row

147.5x8,7,6 (+3 reps)

Overhand T Bar Row

85x7,6,6

Reverse Pec Deck

130x8,8,7 (+3 reps)

Hammerstrength Shrug Machine

300x8,7,7 (+1 rep)

Machine Preacher Curl

105x6,6 (+5 lbs)

Standing Cable Curl

50.5x7,6 (+1 rep)

Cable Hammer Curl

40.5x7,6

Nutrition

Low Carb

Cals - 2,800
Carbs - 265g

• Fiber - 50g

Protein - 305g
Fat - 64g

• Sat. - 23g
• Poly. - 8g
• Mono. - 12g

 

[John Smeton]

strong deadlift. Nice weighted pull ups

 

[AntM1564]

August 7, 2018
Legs Hypertrophy

I've been tinkering around this this session for about a month now. I think I have something in plan that works. For the longest time, I was doing leg press first. But after I hurt my lower back, and even after it "recovered", I felt tightness on the right side with heavy weights on the leg press. Now, I switched that to the end, which has forced me to go light, and the discomfort is barely there. I go lighter on the extensions than I could go. I just have really slow negatives and rest only 60 seconds. I am thinking about doing an 8x8 and even GVT with extensions and lowering the volume somewhere else. I do a lot of quads this day, because I hit hamstrings harder on the heavy day.

Off from the gym tomorrow. Since this is my real last week of vacation, I am going to treat myself to a deep tissue massage.

Training

Leg Extension

145x10,10,10,10,10,10

Lying Leg Curl

115x10,10,10 (+5 lbs, should have lowered the weight on the last set. Had to rest 2 minutes versus 90 seconds)

Hoist Machine Seated Hamstring Curl

180x11,11,10 (+1 rep)

Cybex Squat Press (pivot leg press)

290x12,11,11 (+4 reps) (very slow negatives, feet low and close on the foot pad for quads)

Standing Calf

260x11,10,10 (+5 lbs)

Standing Calf Raises

155x10,10,10 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,050
Carbs - 315g

• Fiber - 50g

Protein - 321g
Fat - 71g

• Sat. - 19g
• Poly. - 10g
• Mono. - 16g

 

[AntM1564]

August 9, 2018
Push Hypertrophy

I set the incline a little higher on the bench today, I guess you would call it your standard angle. I did one set with it lower, then moved it up, so technically, I did 4 sets, but I am only going to record the 3 at the higher incline.

Training

Incline Dumbbell Press

65x10,10,10

Seated Machine Shoulder Press

140x10,10,10

Slight Decline Dumbbell Press (put a 45 plate under the front of a bench

60x12,11 (+3 reps)
65x10 (+5 lbs)

Hoist Dip Machine (performed facing the back pad)

250x11,10,10 (+10 lbs)

Incline Skull Crusher

70x11,10,9

Seated Side Delt Machine

65x14 (+3 reps)
70x10,10 (+5 lbs)

Pec Deck

105x11,10,10 (+5 lbs)

Dumbbell Side Raise

15x15 (+4 reps)
17.5x10,10 (+2.5 lbs)

V Bar Pressdown

44x12,11,10 (+1.5 lbs)

Nutrition

Low Carb Day

Cals - 2,800
Carbs - 265g

• Fiber - 50g

Protein - 304g
Fat - 62g

• Sat. - 18g
• Poly. - 9g
• Mono. - 17g

 

[John Smeton]

nice effort on your workouts. On leg day you go back and forth between quads and hamstrings. I do that sometimes, I used to do hams first than quads or quads first then hams and still do switch it up sometimes, recently back and forth like this. do you do warm up sets? like on leg extension I see 145 lbs -4 sets

 

[AntM1564]

August 10, 2018
Pull Hypertrophy

Last real week of vacation today.

I started with pulldowns today. I used the form I discovered last week. I felt pretty much every single rep in my lats and not in my forearms pr biceps until the last set and the last few reps. My biceps felt stronger too, which makes me think I was pulling with the lats more.

Training

Lat Pulldowns

105x10,10,10

V Bar Cable Rows

130x10,10,10

V Bar Pulldown

135x11,10,10 (+1 rep)

Stretchers

85x10,10,10 (no change)

T Bar Row (machine variation)

75x10,10,10 (+5 lbs)

Reverse Pec Deck

115x12,11,10 (+3 reps)

Barbell Shrug (Snatch Grip)

195x11,10,10 (+5 lbs)

Machine Preacher Curl

75x12,11 (+5 lbs)

Dumbbell Spider Curl

17.5x11,10 (no change)

Cable Hammer Curl

29x12,11 (+3 reps)

Nutrition

High Carb Day

Cals - 3,300
Carbs - 365g

• Fiber - 50g

Protein - 303g
Fat - 72g

• Sat. - 18g
• Poly. - 10g
• Mono. - 18g

 

[AntM1564]

nice effort on your workouts. On leg day you go back and forth between quads and hamstrings. I do that sometimes, I used to do hams first than quads or quads first then hams and still do switch it up sometimes, recently back and forth like this. do you do warm up sets? like on leg extension I see 145 lbs -4 sets

Yes, I will usually alternate muscle groups when working them directly. It allows me to use a little more weight.

I do warm up before all my first exercises, I just don't write them down.

 

[emiliozapata]

I loved cre02 when i tried it- seems i am getting bloat from my MP creatine, may have to go back to cre02

 

[AntM1564]

August 11, 2018
Lower Power

Good session today. I think I could have hit a 4th rep on the joker set, but I did not have a spot and did not want to get stuck.

On leg extensions, I performed cluster sets, my first time ever. I really liked them. I may incorporate these into other areas of my training. Just so you know what you're looking at the set is in (), so if you see two sets of (), that means I did two sets. The number of reps in the () is the amount of reps I got for each cluster.

I am more than likely going to increase calories tomorrow.


Training

Back Squat 3 Rep Week Heavy Variation

295x3
315x5
330x5 (3+ set)
345x3 (Joker set - 5%)
315x3
295x6

Hip Thrust

370x7,6,6 (+5 lbs)

Lying Hamstring Curl

145x8,7 (+2 reps)

Leg Extensions

175x(5,4,4)
185x(4,3,3)

Standing Calf Raise

320x7,6,6 (+5 lbs)

Seated Calf Raise

205x8,7,6 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,050
Carbs - 315g

• Fiber - 50g

Protein - 312g
Fat - 69g

• Sat. - 29g
• Poly. - 7g
• Mono. - 8g

 

[AntM1564]

I loved cre02 when i tried it- seems i am getting bloat from my MP creatine, may have to go back to cre02

You could be. I doubt it though. I am a little more than a week into this and I would say my water retention is the same. I think creatine bloat is grossly overstated. Not to say it doesn't happen, but there is a small minority of users that is affected that way.

 

[AntM1564]

August 12, 2018
Push Power

Weight - 174.4

Weight is down .8 pounds from last week. I am going to increase calories by 100 each day.

Today went very well. Everything increased and even with some weight increases, I increased or stayed the same rep wise as well. I was surprised how smooth the Military press joker set went. I used absolutely no leg drive on either of the reps. I did a single cluster on the joker set for both bench and military press.

On a side note, I opened up a new nose tork to use during military press. I used my older one earlier in the workout and I had to shake the hell out of it and put it right to my nose to get anything. It has been a while since I used a new one. I out it right under my nose, I thought I was going to pass out. I forgot how strong those are.

Non-lifting news, I go for my annual check up on Wednesday. Got a lot of tests scheduled. This is the first year I do not need a biopsy, it freaks me out a little. I am also hoping to get into my new classroom to set up this week. Next week, I have orientation for new teachers, it is for three days. They need to let me in so I can set up.

Training

Bench Press 1 Rep week

185x5
210x3
230x4 (1+ set)
245x(1,1) (joker set)

Military Press

125x5
140x3
160x3 (1+ set)
170x(1,1) (joker set)

Close Grip Floor Press

195x5 (+1 rep)
200x4

Incline BB Press

160x7,6,6 (+5 lbs)

Hammerstrength Seated Shoulder Press

170x7,7 (+5 lbs)

Weighted Dips

75x7,6 (+1 rep)

Incline Hammerstrength Chest Press

165x8,6 (+5 lbs)

Straight Bar Tricep Pushdowns

55.5x10,9,8 (+2 reps)

Seated Machine Side Delt Raise

90x8,7,6 (+2 reps)

Nutrition

High Carb

Cals - 3,400
Carbs - 365g

• Fiber - 50g

Protein - 313g
Fat - 77g

• Sat. - 18g
• Poly. - 17g
• Mono. - 17g

 

[John Smeton]

how is your physical activity on a typical day? are you moving around at work?

 

[MySTeek]

I loved cre02 when i tried it- seems i am getting bloat from my MP creatine, may have to go back to cre02

By far and away one of the biggest takeaways from Cre02! Keep up the good work, Ant!

 

[AntM1564]

August 13, 2018
Pull Power

Happy with training today. I hit my goal on deadlifts, although it was more difficult than I thought it would be. I also felt the slight discomfort in the right side of my lower back a little more than the past few weeks, but I think it was form. Because it was a 1 rep week, I think I was more upright and needed to have my hips pushed back more.

I did a cluster set on the machine preacher curls.

I also noticed my biceps felt like they had been worked after deadlifts. I need to focus on this. I do not know why it happened, but I think I have an idea.

Training

Deadlift 1 Rep Week

355x5
400x3
450x3 (1+ set)

Weighted Pullups

10x8,7,6 (+2 reps)

Overhand T Bar Row

90x7,6,6 (+5 lbs)

Shoulder Width Neutral Grip Pulldown

162.5x6,6,6 (+2.5 lbs)

Close Grip Neutral Grip Cable Row

150x6,6,6 (+2.5 lbs)

Reverse Pec Deck

135x8,8,6 (+5 lbs)

Hammerstrength Shrug Machine

320x8,6,6 (+20 lbs)

Machine Preacher Curl

105x(3,3,3), (3,3,2)

Standing Cable Curl

50.5x8,6 (+1 rep)

Cable Hammer Curl

40.5x8,7 (+2 reps)

Nutrition

Low Carb

Cals - 2,900
Carbs - 265g

• Fiber - 50g

Protein - 314g
Fat - 66g

• Sat. - 23g
• Poly. - 7g
• Mono. - 10g

 

[AntM1564]

how is your physical activity on a typical day? are you moving around at work?

I am not working currently. I am a teacher so I have another week off until I go back. This is why I have been doing 10 minutes of light cardio post workout.

 

[John Smeton]

I am not working currently. I am a teacher so I have another week off until I go back. This is why I have been doing 10 minutes of light cardio post workout.

You must have a high metabolism. At your weight that number of calories seems high. More power to you

 

[MySTeek]

I am not working currently. I am a teacher so I have another week off until I go back. This is why I have been doing 10 minutes of light cardio post workout.

How often do the kids point out how swole you are?

 

[AntM1564]

August 14, 2018
Legs Hypertrophy

Decided to give Vince Gironda's 8x8 method a shot on leg extensions today. If you don't know what the method is it is 8 sets of 8 reps with rest periods no longer than 30 seconds. There is conflicting info on what one does if they cannot hit the 8 reps; either drop the weight or get as many as possible and improve next time. I am going to go with the latter. Once I get 8x8, I am going to decrease rest periods before I increase weight.

Training

Leg Extension

150x8,8,8,8,8,6,6,6

Lying Leg Curl

100x8,8,8 (went lighter on these and will do so in the future. I slowed the negative down, not that it was uncontrolled before, but I focused on squeezing)

Hoist Machine Seated Hamstring Curl

180x12,11,10 (+1 rep)

Cybex Squat Press (pivot leg press)

320x15,12,11 (+30 lbs) (very slow negatives, feet low and close on the foot pad for quads)

Standing Calf

260x12,11,10 (+3 reps)

Standing Calf Raises

155x11,10,10 (+1 rep)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 315g

• Fiber - 50g

Protein - 336g
Fat - 74g

• Sat. - 21g
• Poly. - 9g
• Mono. - 14g

 

[AntM1564]

How often do the kids point out how swole you are?

Lmao.

At my old school, I will be at a new school starting this year, they would point it out a lot at first. Even though I wear a shirt and tie, they are fitted shirts and when the cheat area button is about the burst, they could tell I lift. I had some boys in my class who would like to shoot scrap paper in the trash can at the end of the period. Our thing was they had to pick up the paper and do push ups for missing. I have a few videos of my lifting on my Google Drive and they always wanted to see those. I showed a squat, but that was all.

When I was on cycle during the school year last year, I think the whole staff knew something was up since I blew up, in a good way. It's funny when you go from work clothes into a regular outfit (jeans and t-shirt) for a dress down day. SOme kids would stare and ask me how to get veins like mine.

The one awkward thing is I had one student that went to the same gym as me. I think it was equally weird for both of us.

 

[MySTeek]

Lmao.

At my old school, I will be at a new school starting this year, they would point it out a lot at first. Even though I wear a shirt and tie, they are fitted shirts and when the cheat area button is about the burst, they could tell I lift. I had some boys in my class who would like to shoot scrap paper in the trash can at the end of the period. Our thing was they had to pick up the paper and do push ups for missing. I have a few videos of my lifting on my Google Drive and they always wanted to see those. I showed a squat, but that was all.

When I was on cycle during the school year last year, I think the whole staff knew something was up since I blew up, in a good way. It's funny when you go from work clothes into a regular outfit (jeans and t-shirt) for a dress down day. SOme kids would stare and ask me how to get veins like mine.

The one awkward thing is I had one student that went to the same gym as me. I think it was equally weird for both of us.

You must have been a distraction at the parent/teacher conference? "Mr Ant, are you....are you flexing? No?....Could you?"

 

[AntM1564]

August 16, 2018
Push Hypertrophy

Before I get into training, my mind was blown yesterday during my annual transplant check up. This was the first year I had to get a stress test. I was prepared to get on a treadmill and work up a sweat. I had no idea, but stress tests are done differently now. You go through a CAT scan, they get a baseline reading for 5 minutes, then they inject a drug in you to mimic exercising. The drug takes you to a really stressful level. I felt shortness of breathe and my head turning red and needed to breathe deep as if I did a really intense HIIT session. Those symptoms go away in a minute or two, but it is weird to lie down and feeling that much exertion. Modern medicine is mind blowing.

As far as diet goes, you'll notice the calories are the same for each day from the start of the week, but I lowered protein and up carbs by 10 grams each day.

Training today was great. I was surprised with some of the weight I used. I tried to do skull crushers, but had to stop a rep or two in the second set, so I substituted the exercise. I noticed this last week, but my left elbow was really hurting, I continued anyway. I couldn't continue this week though. The discomfort was too great.

Training

Incline Dumbbell Press

70x8,8,9

Seated Machine Shoulder Press

160x8,8,8

Slight Decline Dumbbell Press (put two 45 plates under the front of a bench

65x10,10,10 (+5 lbs for two sets)

Hoist Dip Machine (performed facing the back pad)

250x12,11,11 (+3 reps)

V Bar Pressdown

45.5x11,10,10 (+1.5 lbs)

Seated Side Delt Machine

70x10,10,10 (+5 lbs for two sets)

Pec Deck

105x12,11,10 (+2 reps)

Dumbbell Side Raise

17.5x11,10,10 (+2.5 lbs for one set)

Machine Tricep Extension

70x10,10,10

Nutrition

Low Carb Day

Cals - 2,900
Carbs - 275g

• Fiber - 50g

Protein - 300g
Fat - 67g

• Sat. - 20g
• Poly. - 8g
• Mono. - 14g

 

[AntM1564]

You must have been a distraction at the parent/teacher conference? "Mr Ant, are you....are you flexing? No?....Could you?"

Sadly, a lot of parents don't come for conferences. Most of the parents that do are those of students who do well and they are not the parents you want or need to see. That is probably why those kids do well; their parents take part in their education.

This past year I saw one dad and I knew him from somewhere, but couldn't put my finger on it. The next day we saw each other at the gym and started laughing about it.

 

[AntM1564]

August 17, 2018
Pull Hypertrophy

Did extra volume today, only because I was experimenting with different movements and form. I did the V bar pulldowns, but then did another three sets, swapping out the bar with another V bar, but one that is wider so I got more range of motion and felt it in my lats more. I also did a seated single arm underhand cable row at the end. I am going to drop stretchers, which I did for this. I like the pump this gave me. I am excited for squatting tomorrow. I am supposed to hit 350 for at least a single.

Training

Lat Pulldowns

115,8,8,9

V Bar Cable Rows

140x8,8,9

V Bar Pulldown (wider V)

105x10,10,10

T Bar Row (machine variation)

75x11,11,10 (+2 reps)

Single Single Arm Underhand Cable Row

35x10,10,10

Reverse Pec Deck

120x11,10,10 (+5 lbs)

Barbell Shrug (Snatch Grip)

195x12,12,11 (+4 reps)

Machine Preacher Curl

80x10,10 (+5 lbs)

Dumbbell Spider Curl

17.5x12,11 (+2 reps)

Cable Hammer Curl

30.5x11,10 (+1.5 lbs)

Nutrition

High Carb Day

Cals - 3,400
Carbs - 375g

• Fiber - 50g

Protein - 301g
Fat - 78g

• Sat. - 23g
• Poly. - 11g
• Mono. - 19g

 

[John Smeton]

Nice workout. Looks like lots of volume. I say workout, some people say to say training because its intense training and sounds more hardcore, i use both terms though lol

would you mind linking this log in your signature?

 

[AntM1564]

August 18, 2018
Lower Power

Good session today. I think I could have hit a 4th on the 1+ set and think I could have hit a 3rd on the joker set.

I am going to make a change to the lighter variation of 5/3/1. Just to recap, I do the heavy version, then the light version, then increase the weight. I am still going to do that, but the second time through, I am going to follow 3/5/1. The way it works is the first week it is a 3 rep week, then you do a few joker sets of singles with your TM. On the second week, you only do the reps prescribed, so 3 sets of 5 with no AMRAP. On the third week, it is the same as the first week, but you do 5/3/1. What I might do is go for a new one rep max occasionally on those weeks. The week prior is a lighter week with no AMRAP sets.

Training

Back Squat 1 Rep Week

275x5
315x3
350x3 (1+ set)
365x2 (Joker set - 5%)
315x3
275x8

Hip Thrust

370x8,6,6 (+1 rep)

Lying Hamstring Curl

150x6,6 (+5 lbs)

Leg Extensions

185x(5,4,3)
190x(5,3,2)

Standing Calf Raise

320x7,7,6 (+1 rep)

Seated Calf Raise

210x6,6,6 (+5 lbs)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 325g

• Fiber - 50g

Protein - 300g
Fat - 79g

• Sat. - 31g
• Poly. - 8g
• Mono. - 14g

 

[AntM1564]

A little more that two weeks in. I cannot say I notice less bloating than a typical creatine product. I will say the one thing I do notice is better intra set recovery and more endurance.

 

[AntM1564]

August 19, 2018
Push Power

Weight - 176.2

Weight is up 1.8 pounds. I look leaner though. Body composition is improving.

I plugged in my new numbers in my 5/3/1 calculator and my 1 rep maxes, in theory, are where I want them to be. I am going to test them in two weeks like I mentioned yesterday.

Training today was really good. I did not use a heavier weight on military press because 170 is my training max. I was surprised how smooth it went, for both sets. Same thing with bench. My elbow is still bothering me after Thursday. Each day it has gotten better. It is a weird discomfort. It almost feels like a bruise right on the bone. I feel it a little when my arm is locked out or if I put a lot of weight on my elbow.

This week, I am going to drop post workout cardio from 10 minutes 6 days per week to 3 days.

Training

Bench Press 3 Rep week

175x3
200x3
225x5 (3+ set)
2x250x1 (Training Max Singles)

Military Press 3 Rep Week

120x3
140x3
155x5 (3+ set)
2x170x1 (Training Max SIngles)

Close Grip Floor Press

200x5,4 (+5 lbs for one set)

Incline BB Press

160x8,7,6 (+2 reps)

Hammerstrength Seated Shoulder Press

180x7,6 (+10 lbs)

Weighted Dips

75x7,6 (no change, but bodyweight is 1.8 pounds higher)

Incline Hammerstrength Chest Press

170x7,6 (+2.5 lbs)

Straight Bar Tricep Pushdowns

57.5x7,7,6 (+2 lbs)

Seated Machine Side Delt Raise

95x7,6,6 (+5 lbs)

Nutrition

High Carb

Cals - 3,400
Carbs - 375g

• Fiber - 50g

Protein - 301g
Fat - 78g

• Sat. - 19g
• Poly. - 14g
• Mono. - 16g

 

[MySTeek]

A little more that two weeks in. I cannot say I notice less bloating than a typical creatine product. I will say the one thing I do notice is better intra set recovery and more endurance.

Interesting note. Is your water intake high enough? How is your sleep?

Sadly, a lot of parents don't come for conferences. Most of the parents that do are those of students who do well and they are not the parents you want or need to see. That is probably why those kids do well; their parents take part in their education.

This past year I saw one dad and I knew him from somewhere, but couldn't put my finger on it. The next day we saw each other at the gym and started laughing about it.

It's a bummer but that is the world we live in. You get to watch natural selection in real time.

Training today was really good. I did not use a heavier weight on military press because 170 is my training max. I was surprised how smooth it went, for both sets. Same thing with bench. My elbow is still bothering me after Thursday. Each day it has gotten better. It is a weird discomfort. It almost feels like a bruise right on the bone. I feel it a little when my arm is locked out or if I put a lot of weight on my elbow.

Thoughts on a compression sleeve? Sounds like your body needs time to heal. No shame in assisted reps, especially when your body is explicitly asking for it.

 

[AntM1564]

August 20, 2018
Pull Power

In terms of training today, I was beyond surprised with how it went. For some reason, deadlifting felt heavy. After the 3+ set, I was debating going for 480, which is my training max and is also the one rep max I hit July 30th, so three weeks ago. I was able to get it, but it was literally a leg shaker. Like I mentioned a few days ago, next week I am doing the 3x5, but not going above 5 reps, even if I can. Then the following week, I am going to go for new maxes. I would like some opinions. On the 1+ set when I go for maxes, do you think I should stop at 1 rep, even if I can hit more? I think this would be a really good way to conserve energy to make sure I am ready for the heavier weight.

I had someone watch my form on the 480 set as well. I did not feel that discomfort in my lower back/hip area, but the guy that watched me said I do what he does and that is how he messed up his back and could be the reason I get that discomfort. I over lockout and hyper-extend my lower back. I need to stop doing this.

I went lighter on biceps today. I made sure to have slower negatives. I did this because I have some bruising at the inside crease of my elbow, where the lower biceps attach to the elbow. I was nervous of a distal biceps tear. However, I did get blood work done two weeks ago right in the area as well. The next day, it was difficult to straighten my arm and the vein was bruised. I am wondering if it is just that because I do not have pain in the biceps. I will see how it looks tomorrow and post a picture.

Finally, I start teacher orientation tomorrow. My summer is officially over. I got into my classroom, finally, today as well. It is a great space, better than what I had at my previous school.

Training

Deadlift 3 Rep Week

340x3
385x3
430x4 (3+ set)
480x1 (training max set)

Weighted Pullups

12.5x6,5,5 (+2.5 lbs)

Overhand T Bar Row

90x8,7,7 (+3 reps)

Shoulder Width Neutral Grip Pulldown

162.5x6,6,6 (no change)

Close Grip Neutral Grip Cable Row

150x7,6,6 (+1 rep)

Reverse Pec Deck

140x7,6,6 (+5 lbs)

Hammerstrength Shrug Machine

320x8,8,7 (+3 lbs)

Machine Preacher Curl

80x8,7

Standing Cable Curl

44x7,6

Cable Hammer Curl

34x8,7

Nutrition

Low Carb

Cals - 2,900
Carbs - 275g

• Fiber - 50g

Protein - 302g
Fat - 66g

• Sat. - 21g
• Poly. - 8g
• Mono. - 14g

 

[AntM1564]

Interesting note. Is your water intake high enough? How is your sleep?



It's a bummer but that is the world we live in. You get to watch natural selection in real time.



Thoughts on a compression sleeve? Sounds like your body needs time to heal. No shame in assisted reps, especially when your body is explicitly asking for it.

Water intake is the same as prior to the log. What is a compression sleeve? One of those Tommy Copper things?

 

[John Smeton]

I used to do this on deadlifts, It takes a conscious effort or not going all the way back. I dont mean to interupt the log , heres a video from 2010.

you can see my hyperextension in just about every rep https://www.youtube.com/watch?v=-pnTGgt5p1s Ive never had any back issues from and I ve done 415 before. Best to correct that habit.

what do you notice from the Cre02 ?

 

[AntM1564]

August 21, 2018
Legs Hypertrophy

Orientation was good. Learned some things I want to implement in my classes this year.

Training

Leg Extension

150x8,8,8,8,8,7,7,6 (+2 reps)

Lying Leg Curl

80x12,12,10+2

Hoist Machine Seated Hamstring Curl

200x11,10,9 (+20 lbs)

Cybex Squat Press (pivot leg press)

340x15,10,10 (+20 lbs) (very slow negatives, feet low and close on the foot pad for quads)

Standing Calf

220x10,10,10

Standing Calf Raises

135x10,10,10

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 325g

• Fiber - 50g

Protein - 300g
Fat - 91g

• Sat. - 21g
• Poly. - 12g
• Mono. - 23g

 

[AntM1564]

I used to do this on deadlifts, It takes a conscious effort or not going all the way back. I dont mean to interupt the log , heres a video from 2010.

you can see my hyperextension in just about every rep https://www.youtube.com/watch?v=-pnTGgt5p1s Ive never had any back issues from and I ve done 415 before. Best to correct that habit.

what do you notice from the Cre02 ?

Only increased endurance.

 

[MySTeek]

Stoked endurance is going up! Lets get that fast twitch pumped! Nice vid, Smeton! I can only imagine where you are 8 years later.

 

[LeanEngineer]

Nice leg workout and increased endurance is always good!