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AntM's Lean Bulk and Everything Else This Summer Log

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Wis3guy
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« Reply #1875: August 02, 2018, 07:48:38 PM »
Looks like a long workout.  Incline first I have done in the past.  I was reading something that said most guys upper chest is less developed so you should hit it first to stress it more.  I think you will see results.  Keep up the good work.


AntM1564
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« Reply #1876: August 03, 2018, 04:33:05 PM »
Looks like a long workout.  Incline first I have done in the past.  I was reading something that said most guys upper chest is less developed so you should hit it first to stress it more.  I think you will see results.  Keep up the good work.

Yep, that is why I am doing it!
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AntM1564
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Trust: 100%
Posts: 2586
« Reply #1877: August 03, 2018, 04:33:41 PM »
August 3, 2018
Pull Hypertrophy[/COLOR]

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
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AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1878: August 04, 2018, 04:03:08 PM »
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
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AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1879: August 05, 2018, 01:36:55 PM »
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
Quote
190x3
200x3
210x5 (3+ set)
225x4 (joker set)

Military Press
Quote
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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1880: August 06, 2018, 04:24:48 PM »
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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1881: August 07, 2018, 03:45:22 PM »
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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1882: August 09, 2018, 04:07:56 PM »
August 9, 2018
Push Hypertrophy[/COLOR]

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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1883: August 10, 2018, 03:44:41 PM »
August 10, 2018
Pull Hypertrophy[/COLOR]

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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1884: August 11, 2018, 04:05:38 PM »
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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1885: August 12, 2018, 01:19:55 PM »
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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1886: August 13, 2018, 04:24:03 PM »
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
Product Specialist at Performax Labs


AntM1564
Rep: +140
Trust: 100%
Posts: 2586
« Reply #1887: August 14, 2018, 04:03:08 PM »
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
Product Specialist at Performax Labs


Wis3guy
Rep: +3,099
Trust: 100%
Posts: 3822
Locker Roommates
« Reply #1888: August 14, 2018, 05:02:24 PM »
that looks like an interesting program.  keep up the work.


RobertMc1982
Rep: +688
Trust: 100%
Posts: 1551
Locker Roommates
« Reply #1889: August 15, 2018, 06:47:07 AM »
Great work in here man, you've got a ton of volume going on.  Very jealous of that deadlift!
Date of profile pic: 7/13/18

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