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1
Knowing your macros and caloric intake will really help with cutting, bulking, or maintaining.
2
April 23, 2017
Push Hypertrophy[/COLOR]

Weight - 160

Weight is down 4 pounds. I am not surprised it is down, but I am surprised it is down that much. I say I'm not surprised, because I was on cycle for a while. I just didn't post it at all. Today begins the second week of PCT. I don't think I will lose much more weight. I was semi bloated, but think the rest should stay with me. We will see if strength gains stay as well. I'm curious to see how the heavy push day goes with the weight loss. Pushing sees the most gain/loss with weight gain/loss.

I will increase calories every day this week and drop protein by 6 grams and just replace those calories with fat. I know you may ask why I would drop protein during PCT, but I am still keeping it at 1.5 grams/lb.


Training

Incline DB Press/Flat DB Press

Incline - 75x6,6,6,6
Flat - 75x6,6,6

Plate Loaded Shoulder Press

170x6,6,6,7

Incline French Press

60x11,10,10

Pec Deck

115x12,11,10

Seated Machine Side Raise

90x13,12,11

V Bar Cable Pressdown

54x10,10,10

Nutrition

High Carb Day

Cals - 3,225
Carbs - 432g
  • Fiber - 50g
Protein - 241g
Fat - 57g
  • Sat. - 23g
  • Poly. - 6g
  • Mono. - 6g
3
Supplement Journals / Re: Steve Weatherford's ARMageddon
« Last post by Wis3guy on Today at 01:00:31 PM »
Looks like a great workout.  Way to go.
4
Supplement Journals / Re: Steve Weatherford's ARMageddon
« Last post by JayT on Today at 10:28:48 AM »
WEEK 9, PHASE 3
Decided to go another two weeks on the program until I go to the academy.  I'll take one more pic next week to compare it to the first week and then I'll probably have to stop logging for a while until I get settled and everything.  Phase three uses a lot of supersets for the workouts.

Monday - Mass Arms

DB Half Rep Preacher Curls:  40 x 10 x 4
ss w/
EZ Bar RG Preacher Curls:  60 x 10 x 4

DB Cross Chest Hammer Curls: 35 x 10 x 4
ss w/
Cable Curls:  80 x 10 x 4

Rope Cable Curls:  AMRAP drop set

Incline O'Hearn Press:  40 x 10 x 4
ss w/
DB Kickbacks:  15 x 10 x 4

CG Bench Press:  185 x 10 x 4
ss w/
Standing DB OH Exts: 60 x 10 x 4

BW Dips: AMRAP


Tuesday - Legs

High-Bar Squat:  315 x 6 r x 4 s

Stiff Leg DL:  275 x 5 x 3

Leg Curl:  90 x 12 x 3

BW Calf Raises: AMRAP


Wednesday - Chest

Bench: 245 x 6 r x 4 s

Double Spoto Press: 185 x 8 x 3

Incline DB: 90 x 8, 80 x 10, 70 x 12, 50 x 15, 60 x 12, 70 x 10


Thursday - Upper Back

Various Grip Pull Ups: BW x 25 x 2

Pendlay Row: 180 x 6 r x 4 s

DB Reverse Fly: 20 x 16 x 4

Kroc Row: 85 x 12 each x 4

Cable Low Row:  100 x 20 x 4


Friday - Deadlifts/Volume Arms

Sumo: 355 x 5 x 5

BB Wall Curls:  BB x 15 x 4
ss w/
Wide Grip Chin Ups: BW x 10 x 4

EZ Bar Preacher Curls: 30 x 20 x 4
ss w/
Seated DB Curls:  25 x 15 x 4

Hammer Grip DB Rack Run: AMRAP

BB RG OH Press:  60 x 15 x 4
ss w/
BW Dips:  BW x 15 x 4

Cable Cross Chest HG Exts: 30 x 15 each x 4
ss w/
V-Bar Pressdowns:  120 x 20 x 4

DB Floor Press:  50 x 30 x 2


Saturday - Shoulders

Standing OHP:  155 x 6 r x 4 s

Hammer Strength Seated Press: 135 x 10 x 3

DB Shrugs:  100 x 12 x 3


Sunday - Olympic Lifts

Power Clean: 195 x 3 r x 5 s

OH Squat: 135 x 10 x 3, 155 x 8
5
Injuries / Re: Tennis Elbow
« Last post by power on Today at 07:53:52 AM »
Along with the other advice, if you can figure out what exercise is causing it, you may want to stop doing it all together, or cut down on the sets when you start up again.

Also when my joints and tendons are giving me trouble I take HMB. HMB is not meant for that but it helps me so it may be worth trying.
Good luck.
6
Supplement Journals / Re: Search for my old belt, recomp for all. Wis3guy
« Last post by Wis3guy on Yesterday at 07:23:31 PM »
These macros you speak of...... Must be new, I am too old.    All kidding aside, my first thought is to just see what I'm eating and then adjust from their.  So I really don't have a macro idea, just trying to eat healthy.

Omelet this morning was at a restaurant.
Protein bar is natures valley.  Little 10 g of protein snacks.

Lunch turkey, salad

Dinner outback steak house salmon and veggies. 10oz salmon.

Snack, Greek yogurt and protein shake.

So I can see where I might not be getting three shakes a day.  But I guess I have to want to drink it as well.  Still feel a little drained.  Packed lots of boxes and moved them all into the garage.  Yep, I'm one of those guys, you show up to help me move and 85% is already staged in the garage......
7
Supplement Journals / Re: Ron's Log - Can GVT bring me a 405 bench?
« Last post by onder18 on Yesterday at 04:35:24 PM »
Just seeing that video. Excellent job!
8
Introduce Yourself / Re: Hey Everyone
« Last post by AntM1564 on Yesterday at 01:19:10 PM »
Welcome, Chris.
9
Supplement Journals / Re: Search for my old belt, recomp for all. Wis3guy
« Last post by AntM1564 on Yesterday at 01:14:25 PM »
What are your macros looking like?
10
April 22, 2017
Lower Power


Good lord my legs are shaky!

Last 5x5 - 3/18/17

Quote
245x5
260x5
275x5
275x5
275x5

Training

Back Squat 5x5 @ 70%-80% of 1RM (241 - 276 lbs)

245x5
260x5
280x5
280x5
280x6

Pause Squats

230x3,3,3,3,3

Hip Thrust

285x7,6,6

Lying Leg Curls

115x7,6,6

Leg Extensions

210x7,7,6

Standing Calf Machine

195x8,7,6,6,6

Seated Calf Raise

105x8,7,7,6,6

Nutrition

Low Carb

Cals - 2,700
Carbs - 283g
  • Fiber - 50g
Protein - 247g
Fat - 73g
  • Sat. - 19g
  • Poly. - 7g
  • Mono. - 12g
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