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AntM's Lean Bulk and Everything Else This Summer Log

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AntM1564
Rep: +140
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Posts: 2586
« Reply #1890: August 16, 2018, 03:57:13 PM »
August 16, 2018
Push Hypertrophy[/COLOR]

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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1891: August 16, 2018, 03:59:26 PM »
that looks like an interesting program.  keep up the work.

PPL with some 5/3/1

Great work in here man, you've got a ton of volume going on.  Very jealous of that deadlift!

Volume will drop in a few months. I'm on cycle right now. No way I can keep that up off cycle.
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AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1892: August 17, 2018, 04:09:48 PM »
August 17, 2018
Pull Hypertrophy[/COLOR]

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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1893: August 18, 2018, 04:04:26 PM »
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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1894: August 19, 2018, 12:56:55 PM »
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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1895: August 20, 2018, 03:59:02 PM »
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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1896: August 21, 2018, 04:54:12 PM »
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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1897: August 24, 2018, 04:13:49 PM »
August 24, 2018
Pull Hypertrophy[/COLOR]

I did train yesterday, but I didn't get to post. Everything improved. My chest is more sore than normal. I swapped the pec deck for incline flies, that is probably why.

Today the weight felt very light. The Single Single Arm Underhand Cable Row that I started to incorporate last week was amazing this week. I put another spin on it. It is a dual pulley system, so I grabbed the pulley on the right with my left and and left side with the right. I got more of a stretch and felt a pump I have not felt in a while.

Training is all done for new hires. I have PD on Monday, Tuesday, and Wednesday. I got into my room today. It is almost all set up.

Maybe the most exciting news, I am going to look at my first property to purchase Sunday afternoon.


Training

Lat Pulldowns

105x12,12,12 (+5 lbs)

V Bar Cable Rows

125x12,12,12 (+5 lbs)

V Bar Pulldown (wider V)

110x10 (+5 lbs)
105x11,10 (+1 rep)

T Bar Row (machine variation)

75x12,11,11 (+2 reps)

Single Single Arm Underhand Cable Row

35x12,11,11 (+4 reps)

Reverse Pec Deck

120x11,10,10 (no change, but felt easier)

Barbell Shrug (Snatch Grip)

205x11,10,10 (+5 lbs)

Machine Preacher Curl

80x11,10 (+1 rep)

Dumbbell Spider Curl

20x11,10 (+2.5 lbs)

Spider Hammer Curl

17.5x10,10

Nutrition

High Carb Day

Cals - 3,400
Carbs - 375g
  • Fiber - 50g
Protein - 301g
Fat - 78g
  • Sat. - 23g
  • Poly. - 11g
  • Mono. - 19g
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1898: August 25, 2018, 04:09:38 PM »
August 25, 2018
Lower Power


Back to meal prepping on Saturday mornings.

Good session today. I was able to hit 3 singles with my training max. It was hard, but doable. I was surprised how well the second ans third single went up. The walkout was tougher than the rep. For some reason today, my negatives were beyond slow.

This coming week, I am doing the light variation of the 5 rep week, but I will not do any more than 5 reps on the plus set. I think this will be a nice break and get me somewhat fresh for one rep maxes in two weeks. What I am contemplating is how many sets I will do. For example, on bench, I usually do the three prescribed sets and a joker (heavier set). I may keep the number of sets the same, but on the set I would go up, just do the first set for 5.

I am also amped to go and see this house tomorrow.


Training

Back Squat 3 Rep Week

265x3
300x3
340x4 (3+ set)
3x375x1 (training max singles)
300x3
265x8

Hip Thrust

370x8,7,6 (+1 rep)

Lying Hamstring Curl

150x7,6 (+1 rep)

Leg Extensions

190x(6,5,3)
195x(5,4,3)

Standing Calf Raise

320x8,7,7 (+2 reps)

Seated Calf Raise

210x7,7,6 (+2 reps)

Nutrition

Moderate Carb

Cals - 3,150
Carbs - 325g
  • Fiber - 50g
Protein - 300g
Fat - 80g
  • Sat. - 30g
  • Poly. - 7g
  • Mono. - 13g
Product Specialist at Performax Labs


DaSlaya
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Posts: 1227
SR TROOPers
« Reply #1899: August 25, 2018, 04:13:08 PM »
Keep kicking butt Ant and enjoy your house viewing.  Hopefully the process goes smooth for you as one of the most stressful things in life can be buying a house.  I bought a condo 6 years ago, and really had no idea what was going on, lol.  A good realtor can ease that pain for you!
-Chris


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1900: August 26, 2018, 03:26:48 PM »
August 26, 2018
Push Power


Weight - 178

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

I was beating myself up today after my workout despite it being a solid session. I was doing this because I did one rep less on close grip floor presses. Everything else increased in weight and/or reps, so I know I didn't get weaker. I could have not rested as long between exercises, gripped closer than normal, etc.


Training

Bench Press 5 Rep week

165x5
200x5
215x7 (5+ set)
165x10

Military Press 5 Rep Week

115x5
130x5
145x6 (5+ set)

Close Grip Floor Press

200x4,4 (-1 rep)

Incline BB Press

165x6,6,6 (+5 lbs)

Hammerstrength Seated Shoulder Press

180x8,7,6

Weighted Dips

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

Incline Hammerstrength Chest Press

170x8,7 (+2 reps)

Straight Bar Tricep Pushdowns

59x9,8,6 (+1.5 lbs)

Seated Machine Side Delt Raise

95x8,7,6 (+2 reps)

Nutrition

High Carb

Cals - 3,400
Carbs - 375g
  • Fiber - 50g
Protein - 301g
Fat - 76g
  • Sat. - 22g
  • Poly. - 13g
  • Mono. - 13g
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1901: August 26, 2018, 03:29:05 PM »
Keep kicking butt Ant and enjoy your house viewing.  Hopefully the process goes smooth for you as one of the most stressful things in life can be buying a house.  I bought a condo 6 years ago, and really had no idea what was going on, lol.  A good realtor can ease that pain for you!

I am not going to put an offer on this unit. It was a duplex and I could hear the neighbors through the walls. We first went into the back yard, which has a fence between the two units and was greeted by a tiny dog with a big bark. If it was just me, I wouldn't care, but I want to rent out a bedroom and bathroom the pay the mortgage off quicker.

The realtor was great, she taught me a lot, this will be my first house. I am going to work with her.
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AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1902: August 27, 2018, 04:18:16 PM »
Not going to formally post the session today, but just some notes instead.

I was beyond tired going in today. I think sitting in meetings all day and it being hot was not a good combo.

For deadlifts, I hit 315, and 360 for five reps. On the five plus set, I used 410 pounds. I got six reps, but it was literally to failure. I had to rest about five minutes before unloading the bar and rack my weights. So, that was good, weight wise, but my energy literally went to zero after.

I then did pullups and after, I had that weird discomfort in my left biceps again. If you recall, I thought I tore it last week. I felt the discomfort in the triceps as well. I think I am using my arms too much on pullups, so I am going to forgo them in the next few weeks.

After, I did T bar rows and was able to go five pounds heavier than last week, then the decline in the workout was seen. I had to go lighter on on v bar pulldowns and close grip cable rows. However, after my workout, I felt my back as being more sore than not. usually on a heavy pull day, I just feel fatigued, I don't necessarily feel that I worked my back. Not that I jerk the weights around, but I think being aware of my left arm being sore and my low energy, I was able to actually use my back with the lighter weight. I think I will use the same weights next week as well.

Overall, I was disappointed because I did not move the same weight, on two exercises, but looking back, I did feel my back as being more engaged than not.

I couldn't believe how much that last set of deadlifts took out of me. I literally went to zero energy, that has never happened.

Edit, for what it is worth, even after doing direct biceps work after the back work, my left arm felt better. That makes me think I was/am using my arms too much on pullups.
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Wis3guy
Rep: +3,093
Trust: 100%
Posts: 3729
Locker Roommates
« Reply #1903: November 19, 2018, 04:27:10 AM »
Hey antM1564,

How is it coming? Both with looking for a house and the workouts? 

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