Sign In

Remember Me
        

Submit a review

How-to Guides and Articles

Forum

AntM's Lean Bulk and Everything Else This Summer Log

Read 84694 times


AntM1564
Rep: +135
Trust: 100%
Posts: 2229
AntM's Lean Bulk and Everything Else This Summer Log « : June 13, 2015, 05:32:50 PM »
I have decided to throw up a lifting log for the summer. Since I will have a little more free time, I figured why not! Also, I am following a new routine that a friend was nice enough to send me his PPL/PHAT template which I will be following. I am only going to make slight alterations such as the days I train each muscle, the exercise selection, and I will probably add in some extra sets for calves.

So, before I get into the lifting and nutrition aspect, I am going to talk about what's going on right now in my personal life. I am finish long term subbing today. The teacher I am subbing for is coming back from maternity leave on Monday. I may be used as a regular sub, but we'll have to see if I will be needed. In the mean time, I am going to be working at BJ's Wholesale Club and I am looking for another summer job. I love to work, I hate being bored. I am also looking for a permit teaching job for next year. I applied to all jobs in my state and have started looking outside my state. That is what I am doing right now with my life. I will take you along with me on doctors appointments too, which there will be plenty this summer.

My lifting history is as follows. I started lifting at 18. I lost 70 pounds between my freshmen and sophomore year of high school, but got the itch to lift when I graduated. I planned on competing in a bodybuilding show August 2012, but was hospitalized for a heart transplant in July 2012. I started lifting 6 weeks post surgery. I was about 135 pounds when I started lifting again. I was about 175 when I was hospitalized.

Long term goals are to compete. Right now, I want to essentially lean bulk. That way, when time comes to cut, I will not have to for an extended period of time. I know that means it will take me longer to get to where I want to be, but oh well. This is a marathon, not a sprint.

My lifting schedule will look like this:

Sunday - Push Hyper
Monday - Pull Power
Tuesday - Legs Hyper
Wednesday - OFF
Thursday - Pull Power
Friday - Push Hyper
Saturday - Legs Power

I am going to start this Sunday. I may switch the push with the pull, what do you all think? This is my first time following a PPL routine. I may do cardio on Wednesday. I usually do one HIIT session each week, but think that is a bad idea while lifting six times per week. If I do cardio, it will be LISS 20-30 minutes. On my off day, I will definitely do ab work and mobility work.

As far as my diet, I carb cycle. I have two low days, two high days, and three moderate days. I will go more into this when I start the log.

Supplements I will be using are:

CreMax
PES Select
Animal Whey
Orange Triad
Oxiomega
NOW Vitamin C-1000
NOW Vitamin D - 5,000
NOW Probiotic 25 million
Primaforce LCLT
Animal Juiced Aminos
Samples of pre workouts - I have a lot of samples and coming off a stim break and I have a bunch of samples I need to get rid of.
Product Specialist at Performax Labs



irondude
Rep: +1,191
Trust: 100%
Posts: 1486
Locker Roommates
« Reply #1: June 13, 2015, 05:54:15 PM »
1st
"All roads lead to Rome"
Civilize the mind, but make savage the body
Z squad
Z21882
IG @ civ_mind_savage_body

Members don't see ads. Sign up for FREE to remove ads, and start earning free supplements!



Mjg1973
Rep: +527
Trust: 100%
Posts: 1331
Locker Roommates
« Reply #2: June 13, 2015, 06:24:06 PM »
I wish you luck with reaching your goal..  Dont give up....
Many bodybuilders sell themselves short. Erroneously attributing their lack of satisfactory progress to a poverty of the requisite genetic traits, instead of to their irrational training and dietary practices, they give up training. Don't make the same mistake

Members don't see ads. Sign up for FREE to remove ads, and start earning free supplements!



willyb87
Rep: +1,813
Trust: 100%
Posts: 1680
« Reply #3: June 13, 2015, 07:32:11 PM »
Im in, I will be following something similar to this as well I will be goin Leg Push Pull and doing all power strength in a row then all hypertrophy following something similar to project mass on bb.com adding in a few things here and there. I did this about 3 months ago and saw some good gains I also tried to carb cycle but it was tricky if a low day fell on certain power days you feel like crap. So may be good that your mixing up your power and hyper instead of all in a row.


AntM1564
Rep: +135
Trust: 100%
Posts: 2229
« Reply #4: June 14, 2015, 06:02:43 PM »
Im in, I will be following something similar to this as well I will be goin Leg Push Pull and doing all power strength in a row then all hypertrophy following something similar to project mass on bb.com adding in a few things here and there. I did this about 3 months ago and saw some good gains I also tried to carb cycle but it was tricky if a low day fell on certain power days you feel like crap. So may be good that your mixing up your power and hyper instead of all in a row.

I was thinking about running the power straight through, but figured the way I outlined it would be a little better since I am deadlifting. Who knows, it is my first time doing a PPL, so it is a learning process for me.
Product Specialist at Performax Labs


AntM1564
Rep: +135
Trust: 100%
Posts: 2229
« Reply #5: June 14, 2015, 06:04:39 PM »
Sunday, June 14, 2015
Push Hypertrophy


Weight - 146.6

I weighed in at .6 lbs less than last week. And this was coming off a week where I deloaded and increased cals. I was debating increasing cals for this week since I will not be as active due to teaching being over and being in the transition of getting more hours at my other job. Howevr, I said forget it and increased my two high carb days by 50 more cals each in the form of carbs for this week. If I am not that active, I can do 5 minutes post workout cardio a few times this week. Or just go for a walk outside since it is getting very nice out.

Today was an interesting day at work. I failed to mention in the OP that on Sunday's, I work at BJ's Wholesale Club. I have been there for almost seven years now. I am currently in the bakery department. I will be working more there since school is over unless I get a job teaching summer school. I am also looking for another job this summer in addition to the one at BJ's. If you have any questions about BJ's or wholesale clubs in general, just ask.

Anyways, I went in an hour before we opened. I noticed caution tape around the coolers and freezers. There was no produce or meat out. To make a long story short, a transformer blew yesterday at 3 PM. We got it back up and running this morning, but we could not open the store at (. We had to wait until the health inspector came and cleared everything. We opened at 11:30, two hours later than normal. In addition, we ran out of blue ink in the bakery for pictures on cakes. I offered to go to another club about 20 minutes away, to get the ink. Luckily, we didn't get backed up.

I had my first dose of Magnitropin and Alphadex with my first meal of the day at work which was around 12:15. It is too soon to say how those are working since it is the first day, but we shall see!


Training
Seated Smith Shoulder Press 90 sec rest
70x8,8,8,8,8,9*

This week calls for 6x8 with the last set being AMRAP. First time in a long time doing these.

Incline Smith Bench Press 90 sec rest
90x10, 10, 8 + 3*

This week calls for 3x10. After the second set, I knew the third was going to be tough, but I decided to stay with the weight. I should have rested a little longer. I could have gotten a 9th rep, but didn't want to go for the longest rep ever. I stopped at 8, rested for 30 seconds and got 3 more reps. It was my first time in forever since I last did these. I liked it because I was able to really focus on my chest. I'm saving most of the free weights for power days.

Seated Machine Side Laterals 60 sec rest

60x11,10,10

I like the machine because I get a very good contraction. At the top, I squeeze for a second or two and have a very slow negative.

Flat DB Bench Press 90 sec rest

50x10,10,10

Cable Rope Tricep Pressdown 45 sec rest

15,5x15, 17.5x12,12

Squeeze at the bottom with a slow negative.

Straight Bar Cable Tricep Pressdown 45 sec rest

35.5x10,10,10

Squeeze at the bottom with a slow negative.

Nutrition

Low Carb Day - 2,050 cals

Today was one of my two low carb days. I try to stay under 80 grams of carbs these days. Right now, I follow IF since that worked well with my teaching schedule, however, I may switch that since I'm done for the year. Below are my macros for the day and my post workout meal.

Cals - 2,050
Carbs - 79g
  • Fiber - 38g
Protein - 218g
Fat - 112g
  • Sat. - 29g
  • Poly. - 10g
  • Mono. - 34g

Post Workout Meal Today - 3 Whole eggs, 1 fried, two in the sandwich with some egg whites, FlatOut bread, Quest Chocolate Mint Bar, Fat Free Cheese, Coconut Oil (to cook the eggs in) 4 teaspoons olive oil, mustard, hotsauce, 1 scoop CnC Animal Whey mixed with 170g plain ff Greek Yogurt

Product Specialist at Performax Labs


bosox516
Rep: +1,863
Trust: 100%
Posts: 5037
Locker Roommates
« Reply #6: June 15, 2015, 12:53:27 PM »
Subbed


AntM1564
Rep: +135
Trust: 100%
Posts: 2229
« Reply #7: June 15, 2015, 05:28:20 PM »
Monday, June 15, 2015
Pull Power


I scheduled two interviews for this week. One is a second interview at BestBuy and the second is for this new company in my town. Apparently, he liked my resume and wants me to train new employees. I am going to see this guy Thursday to talk more in depth about everything.

It was nice to go to the gym in the morning, I got to see a lot of old faces that I've missed. Today's training session went very well. Even thought it was a power day, I got an awesome pump. That was because I was really focusing on squeezing, contracting, and having slow negatives.

I still cannot comment on this new stack. One thing I did notice late last night was I was very hungry, more than I normally am on a low carb day. I don't know if it was the -epi or the fact that I trained on a low carb day, which I'm not used to.


Training
Deadlift 2-3 min rest
265x5x5x5x5x7*

This week calls for 5x5 with the last set being AMRAP.

Weighted Wide Grip Pullups 90 sec rest
5x5,5,6*

This week calls for 3 sets of 5 with the last set being AMRAP.

V Attachment Cable Row 90 sec rest

120x7,6,6

V Attachment Lat Pulldown 90 sec rest

120x6,6,6

Machine Row 60 sec rest

100x7,6,7

This is a seated chest supported machine with several different handles. I used a regular overhand grip, about shoulder width.

Reverse Fly 60 sec rest

100x6,6,6

Nutrition

High Carb - 2,550 cals

Cals - 2,550
Carbs - 307g
  • Fiber - 49g
Protein - 219g
Fat - 49g
  • Sat. - 16g
  • Poly. - 3g
  • Mono. - 5g

Sweet Potatoes, Rice Cakes, Oikos Triple Zero Vanilla with 1 scoop CnC Animal Whey. Also in the bowl, Chex Mix Muddy Buddy CnC, Raspberries, and Weight Watchers cereal. I don't know what makes it Weight Watchers, but it was only $.75 and it's good.



Also, a picture of today's small grocery haul. Old Fashioned Oats, Egg Whites, Sweet Potatoes, Oikos Triple Zero Yogurt, Avocado, Rice Cakes, 5.5 lbs broccoli.

Product Specialist at Performax Labs


AntM1564
Rep: +135
Trust: 100%
Posts: 2229
« Reply #8: June 16, 2015, 04:08:21 AM »
Interesting to note that in comparison to the routine I was following prior to last week's deload, the volume with this program is lower, but the DOMS I'm experiencing is more. I think it might be due to my intensity being greater since the volume is a little lower. I can give every set my all versus trying to leave some in the tank on my previous program.

Also, I think a little cold is coming on. I've been sneezing a little and my throat is a little sore. That is usually the first thing. But it feels better than last night. I need to be a little better with my hand washing.

I also took Magnitropin and Alphadex pre bed on an empty stomach last night, I slept like a baby. I don't know if that is due to me not feeling 100% or the Alphadex. When I have taken similar supplements pre bed, I have slept great in the past.
Product Specialist at Performax Labs


Cubsfan815
Rep: +85
Trust: 90%
Posts: 694
« Reply #9: June 16, 2015, 04:46:32 AM »
In!

Hopefully if it is cold, it doesn't linger. My 12 year old had a virus that started Memorial day weekend, still has it. ER trip,  immediate care, 3 Dr visits. Not fun.
Performax Labs Product Specialist


bosox516
Rep: +1,863
Trust: 100%
Posts: 5037
Locker Roommates
« Reply #10: June 16, 2015, 12:26:20 PM »
Hope those cold symptoms go away quickly, and good luck with your interviews.


AntM1564
Rep: +135
Trust: 100%
Posts: 2229
« Reply #11: June 16, 2015, 03:26:09 PM »
Hope those cold symptoms go away quickly, and good luck with your interviews.

Thanks man. Even the smallest colds give me some issues due to the medication I'm on since the transplant. Immunosupressents suck.

I did get this bad boy in the mail though, school will finally start paying off.

« Last Edit: June 16, 2015, 03:30:56 PM by AntM1564 »
Product Specialist at Performax Labs


AntM1564
Rep: +135
Trust: 100%
Posts: 2229
« Reply #12: June 16, 2015, 04:22:22 PM »
Tuesday, June 16, 2015
Legs Hypertrophy


Pretty good workout today despite not feeling 100%. I cannot believe how sore my back is! When I was foam rolling today, I really wanted to cry. I haven't winced that much in a long time. I had a killer pump going to. You know your pump is epic when you're wearing black compression pants and see the vascularity through the dark color. I did modify the session though from the way boone outlined it. I did 5 sets each for calves instead of 3 each.

As far as my day today, just filled out a bunch of out of state teaching apps and a new one in my state. Also went to my grandmothers to put her AC in for here. Better to do it now before it gets too hot. Also, I forgot how parking is at the gym at 9 in the morning. Too many damn soccer moms doing their classes!


Training

Front Squat 60 - 90 second rest

115x8,8,8,8,8,9*

This week calls for 6x8 with the last set being AMRAP. Haven't done front squats in forever, I was happy with these. I also forgot how taxing front squats are as far as breathing goes. I felt like it was a cardio session with that rest period.

Leg Press 60 - 90 sec rest

230x10, 10, 12

This week calls for 3 sets of 10 with the last set being AMRAP. We have 3 different leg presses. A squat press, the platform pivots and is not a sled, a new leg press which seems so damn easy, and this older one which no one uses because you cannot go as heavy. I love it because no one uses it and because I like the challenge.

Seated Hamstring Curl 60 sec rest

95x15, 12, 12

Hold on the contraction and had a negative of 2-3 seconds. Yes, I counted on a clock. Provided for a killer pump.

Leg Extensions 60 sec rest

100x13, 10, 10

I adjust the seat so that my lower back is on the back pad, but my body is as upright as possible. I have found by doing that and not leaning back, it makes it a lot harder to cheat.

Standing Machine Calf Raise 45 - 60 sec rest

150x12,11,11,10,10

Seated Hammerstrength Calf Raise 45 - 60 sec rest

90x13,12,11,10,10

Nutrition

Moderate Carb

Cals - 2,300
Carbs - 195g
  • Fiber - 48g
Protein - 219g
Fat - 81g
  • Sat. - 20g
  • Poly. - 12g
  • Mono. - 30g

Post workout today - Sweet Potatoes, Volume Proats with almond milk, egg whites, natty, pb, and CPBC Select, raspberries, and regular fiber one cereal (it's just bran cereal with 0 sugar). I dumped the cereal and raspberries with the oatmeal after the picture. Also, I call them volume oats because right before all the milk is absorbed, I add in more water, then once all that is almost gone, I add in the egg whites. All the additional liquid gives it so much more volume than it would initially have.



The reason why I am showing you all some of my meals is because I am an advocate of flexible dieting/IIFYM. As you could see all of my foods in that meal, and for the entire day, were "clean foods". Yesterday, I had a serving of muddy buddies and a serving of cereal which can be seen as "dirty". It is all about moderation. I want people to see that this is how IIFYM should be practiced and viewed.

Homemade muffins coming tomorrow long with C4 reviews!
Product Specialist at Performax Labs


bosox516
Rep: +1,863
Trust: 100%
Posts: 5037
Locker Roommates
« Reply #13: June 16, 2015, 04:49:14 PM »
Hey congrats on the cert man, I got my 7-12 English in December 2013... Now I'm running a rec center in Delaware. Go figure lol.


AntM1564
Rep: +135
Trust: 100%
Posts: 2229
« Reply #14: June 17, 2015, 12:52:23 PM »
Hey congrats on the cert man, I got my 7-12 English in December 2013... Now I'm running a rec center in Delaware. Go figure lol.

Was th job market poor or did you not like teaching?
Product Specialist at Performax Labs

Sign up or Log in to post a reply.




Copyright © 2017 SupplementReviews.com. All rights reserved.