
[QUOTE=Emakihar;1558719401]What are the macro's for you looking like these days?[/QUOTE]
I'm pretty liberal with the ranges these days, although I still do track every day. Typically 175190 grams of protein, 90 grams of fat and the rest carbs (typically just have a minimum of 300 grams of carbs for any given day). I eat anywhere between 26002900 calories/day, depending on my activity level, and just try my best to distribute my protein intake around four or so boluses per day. I'm much more chilled out about estimating when eating out these days, which I don't do too terribly often.

8/14/18:
174.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
175 x 9, 9, 9, 9
Romanian Deadlifts:
135 x 8
225 x 5
255 x 8, 8, 8, 8, 7
Cable Rows:
100 x 12, 12, 12, 11
80 x 16
Seated Lateral Raises:
20s x 17, 17, 17, 16.75, 16.5
Seated Leg Curls:
80 x 21
100 x 14, 14, 14, 14.5
Good, hard work. Experimenting with different food sources pretraining. Tried a few scoops of whey and a gatorade today. I actually think I'll continue doing this for awhile. Was a bit frustrated with my right glute on the romanians. It felt a bit off once again. Not as bad as it did a month or so ago, but there was definitely a tweak

I like drinking Gatorade and whey during my workouts. Better to do that during than before imo though I'm sure it's fine to have some right before. My energy is always really high during workouts. A small amount of candy, especially hard candy or chocolate is nice during a workout too.
Want to be friends on myfitnesspal? My email is [email]jeremydgipe@gmail.com[/email], feel free to add me

[QUOTE=JerG;1558827071]I like drinking Gatorade and whey during my workouts. Better to do that during than before imo though I'm sure it's fine to have some right before. My energy is always really high during workouts. A small amount of candy, especially hard candy or chocolate is nice during a workout too.
Want to be friends on myfitnesspal? My email is [email]jeremydgipe@gmail.com[/email], feel free to add me[/QUOTE]
I do it like this: protein shake and coffee an hour before followed by gatorade pre/intra. I do it instead of lunch whilst sitting in class and then have a meal afterwards. Smooth, consistent energy. I've experimented some with candy as well. I have some sour patch kids that I've been messing around with as well. I had never really been much of one to use simple sugars close to training, but I'm starting to see their benefit.
I sent the request, man!

8/16/18:
175.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 5, 5, 1
275 x 9, 9, 7
255 x 7
Bench Press:
135 x 5
165 x 5
185 x 3
205 x 6, 6, 6, 5
195 x 6
Cable Curls:
90 x 14, 14, 12, 12, 12
Machine Leg Press Calf Raises: *paused*
210 x 14
Plateloaded Leg Press Calf Raises: *pause*
3 45s/side x 10
3 45s + 20/side x 8, 9, 10
Machine Crunches:
90 x 10, 8
Cable Abductor Kicks:
10 x 16
15 x 12, 11
Twisting Wide Hanging Leg Raises:
BW x 10, 9
Pretty pissed about this, actually. Glute strain become a problem very quickly during my squats. Tried to descend slowly to minimize discomfort after I missed my prescribed reps. Sucky. Going into a deload now, though. So I'll give it some time to recover.

8/18/18:
175.2 lbs.
Deadlifts:
135 x 5
225 x 5
255 x 8, 8, 8, 8
Incline Bench Press:
95 x 8
145 x 8, 8, 7
135 x 8, 7
Close, NeutralGrip Pulldowns:
115 x 14, 14, 14, 12
85 x 13
Overhead Triceps Extensions:
45 x 13(did some reps on another machine immediately prior to this before deciding that I'd rather stick with cables)
70 x 12
80 x 11
90 x 10, 9
Rear Delt Cable Flies: *from high angle*
25 x 12, 11, 9
Rear Delt Cable Flies: *from horizontal starting point*
15 x 11, 11
Still experiencing glute pain on the deadlifts. Went into the rest of the exercises with the intent of just trying to get a feel for the different equipment at this gym. Still pushed it hard, but it took a bit for me to get acclimated to the machines that they have around.

8/19/18:
174.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
150 x 8, 8, 8, 8
Front Squats:
135 x 5
NarrowStance Leg Press: *slow negatives*
4 45s + 25/side x 10, 10, 9, 9, 9
WideGrip Pullups: *deadhang*
BW x 9, 8, 7, 7, 5.75
Machine Crunches:
90 x 9, 7
Twisting Hanging Leg Raises:
BW x 10, 10
Simultaneous DB Hammer Curls:
35s x 13, 13, 12.75
Glute still in some pain....opted for some slownegative leg presses to still get some work in.

8/21/18:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 2
225 x 1
260 x 0, 0
245 x 1
230 x 2, 1
Romanian Deadlifts:
135 x 8
185 x 5
195 x 15, 13, 11, 10, 10
Low Cable Rows:
120 x 10, 10, 10, 9
100 x 12
Seated Leg Curls:
100 x 15, 15, 14, 14, 14
Seated DB Lateral Raises:
20s x 17, 17, 16.5, 16.5, 16
So I missed 260. Twice. But I'm definitely making some serious headway on the bench. Did higher reps on romanians to work around the tweak in my glute, which seemed to work pretty well.

8/23/18
176.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
240 x 8, 8, 8, 8
Bench Press:
135 x 5
155 x 5
175 x 10, 10, 10, 10, 10
Cable Biceps Curls:
90 x 14, 14, 14, 14, 12
Cable Crunches:
110 x 16
120 x 14
Leg Press Calf Raises: *paused at bottom*
3 45s + 20/side x 11, 12, 12, 13, 13
Cable Abductor Kicks:
15 x 12, 12, 12
Twisting Hanging Leg Raises:
BW x 11, 11
Final session of my deload on the main lifts. Still felt the glute, though to a lesser extent. I really hope that it doesn't impede my progression in this next training cycle.

8/25/18:
176.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
340 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Close, Neutral Grip Pulldowns:
130 x 14, 12, 12, 12, 11
Incline Bench Press:
95 x 5
115 x 12, 12, 12, 12, 11
Cable Rear Delt Flies:
15 x 13, 13, 13, 12, 13
Overhead Cable Triceps Extensions: *w/ vbar*
90 x 10, 10, 10, 9.5, 9.5
Felt very little pain on the glute on the deads here. Tried pulling sumo on a few sets. I'd like to be able to pull sumo all the time, as I really do think I'd be stronger. It's just so difficult getting an even setup, I feel.

8/25/18:
175.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 7, 7, 7, 7, 7
Front Squats:
135 x 5
165 x 12, 9
155 x 11, 9, 9
Assisted Pullups:
#5 x 10, 9
#6 x 10, 10, 8.75
Ab Wheel:
BW x 8, 8
Twisting Hanging Leg Raises:
BW x 11, 9
DB Hammer Curls: *simultaneous*
35s x 13, 12.5, 11.5

175.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
205 x 5, 5, 5, 5, 5, 5, 5
Romanian Deadlifts:
135 x 8
185 x 5
195 x 13, 13, 11, 11, 11
Cable Low Rows:
140 x 8, 8, 8, 7
120 x 10
Seated Lateral Raises:
20s x 17, 17, 17, 15.75, 15.5
Seated Leg Curls:
100 x 15, 15, 15, 15, 15
Bench felt fantastic.

8/30/18:
175.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
225 x 5
280 x 9, 9, 9, 9
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 8, 6
185 x 7
Cable Curls:
90 x 14, 14, 14, 14, 14
Leg Press Calf Raises: *pause at bottom*
3 45s + 35/side x 10, 11, 11, 11, 12
Ab Wheel:
BW x 9, 9
Cable Abductor Kicks:
20 x 12
15 x 14, 13
Twisting Hanging Leg Raises:
BW x 11, 10
The squats really took it out of me today. Just happy to be training my lower body mostly pain free.

9/1/18:
175.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5, 5, 5, 5, 5
Incline Bench Press:
95 x 8
130 x 10, 10, 10, 10, 11
Close, Neutral Grip Pulldowns:
130 x 15, 15, 14, 14, 14
Overhead Triceps Extensions: *w/ vbar*
70 x 17, 16, 14, 15, 13
Machine Rear Delt Flies:
90 x 10 9.75, 10, 10, 9.5
Good. back home for the weekend. Messed around with sumo some more for the first few sets.

9/2/18:
176.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 5
180 x 9, 9, 9, 9
Front Squats:
135 x 5
165 x 10, 10, 10, 10, 10
Pullups: *deadhang*
BW x 9, 9, 9, 8, 7.5
Ab Wheel:
BW x 10, 9
DB Hammer Curls: *simultaneous*
35s x 10.5, 9.5, 9.5
Hanging Twisting Leg Raises:
BW x 11, 10.5
Good session. Really trying to keep my form on the curls as tight as I can.

9/4/18:
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
210 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Romanian Deadlifts:
135 x 8
185 x 5
195 x 13, 12, 12, 11, 11
Cable Rows:
100 x 12, 12, 12, 12, 11.75
Seated DB Lateral Raises:
30s x 6
25s x 9.75, 10, 9.5, 9
Seated Leg Curls:
120 x 12, 12, 12, 12, 13
Pissed about the RDL performance. Needing progressive overload

9/6/18:
176.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 7, 7, 7, 6, 5
Bench Press:
135 x 5
165 x 5
185 x 3
200 x 6, 6, 6, 6, 6
Cable Curls:
90 x 15, 15, 15, 14, 13
Leg Press Calf Raises: *pause at bottom*
4 45s/side x 10, 11, 11, 11, 12
Ab Wheel:
BW x 10, 10
Twisting Hanging Leg Raises:
BW x 11, 10
Abductor Machine:
15 x 15, 15, 14
Not sure if it was the glute thing that set me back or whether it was the fact that the 45s I was using while squatting had "47.5" written on them. Frustrating. Thinking about my training a bit here lately, and I'm starting to wonder if I'm shooting myself in the foot by only training four days per week. It has been really sustainable for me, yes, and I feel like I'm at least using a good deal of volume, but I can't help but wonder if there'd be more gains on the table if I were to throw a bit more work in on a fifth day.

9/8/18:
177.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
280 x 9, 9, 9, 9
Incline Bench Press:
95 x 8
135 x 9
140 x 9, 9, 8, 8
Close, Neutral Grip Pulldowns:
130 x 13, 13, 13, 12, 12
DB Rear Delt Flies:
25s x 11, 10.5, 10
20s x 11, 11.5 *placed head on seat to minimize momentum*
Vbar Overhead Triceps Extensions:
100 x 10, 9, 9, 7.5
90 x 8
Had some dudes on ladders around my normal machines today, so I had to improvise and use some different machinery on the last two exercises.

9/9/18:
176.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
205 x 5, 5, 5, 5, 5, 5, 5
Front Squats:
135 x 5
180 x 8, 8, 8, 7
175 x 7
Assisted Pullups:
6 assist x 10, 10, 10
7 assist x 9
8 assist x 10
DB Hammer Curls: *simultaneous*
35s x 11, 11, 11
Ab Wheel:
BW x 11, 10
Twisting Hanging Leg Raises:
BW x 11, 10

9/11/18:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
190 x 7, 7, 7, 7, 7
Sumo Deadlifts:
135 x 5
225 x 5
275 x 3
290 x 8, 8, 8, 8, 8
Cable Rows:
120 x 10, 10, 10, 10, 9.5
Leg Press Calf Raises: *paused*
4 45s + 10/side x 10, 11, 10, 11, 10
Seated DB Lateral Raises:
25s x 10, 10, 9.5, 9.5, 9.5
Seated Leg Curls:
120 x 13, 13, 13, 13, 13.75
Swapped out the romanians in favor of upping my deadlift frequency a bit. May seem like a rash move, but I have been thinking about it for awhile. And somehow those aren't frustrating this nagging glute that I've posted so much about, unlike my romanians.

9/13/18:
175.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 3, 1
325 x 3
315 x 4, 4, 4, 3, 3, 2
305 x 4
Bench Press:
135 x 5
155 x 5
175 x 10, 10, 10, 9
165 x 9
Cable Biceps Curls:
90 x 15, 15, 15, 15, 14
Ab Wheel:
BW x 11, 11
Cable Abductor Kicks:
15 x 15, 15, 16
Hanging Twisting Leg Raises:
BW x 11, 11
These squats were no good. I must not be allowing myself to recover from this annoying injury. Going to see if I can substitute box squats in next time around to minimize the pain

9/15/18:
176.4 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
300 x 7, 7, 7, 7, 7
Incline Bench Press:
95 x 8
115 x 12, 12, 12, 12, 12
Close, Neutral Grip Pulldowns:
130 x 13, 13, 13, 12, 12
Cable Rear Delt Flies:
15 x 13, 13, 14, 13, 13
Overhead Triceps Extensions: *w/ Vbar*
90 x 10, 10, 10, 11, 10
Not bad. Trying out this sumo thing still.

9/16/18:
175.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
215 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Front Squats:
135 x 5
155 x 12, 12, 11
145 x 10
135 x 12
Assisted Pullups: *deadhang*
#4 x 8, 8, 8, 8, 7.9
Ab Wheel:
BW x 12, 12
DB Hammer Curls: *simultaneous*
35s x 12, 11, 12
Twisting Hanging Leg Raises:
BW x 11, 10
Not bad. Hurt my ego a bit to use such little weight on a squat of any variety. Had a bit of brachioradialis pain when I was benching and curling.

9/18/18:
176.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
180 x 9, 9, 9, 9
Deadlifts:
135 x 5
225 x 5
275 x 3
320 x 6, 6, 6, 5
315 x 6
Low Cable Rows:
140 x 8, 8, 8, 8, 6.9
Seated DB Lateral Raises:
25s x 10, 10, 9.75, 9.75, 9.5
Seated Leg Curls:
120 x 14, 13, 13, 13, 13.5
Tried different stances on the deads

9/21/18:
176.2 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
135 x 5
165 x 5
190 x 8, 8, 8, 8, 8
Cable Curls:
90 x 15, 15, 15, 15, 15
Leg Press Calf Raises: *paused at bottom*
4 45s + 25/side x 11, 12, 11, 11, 13
Ab Wheel:
BW x 13, 12
Twisting Hanging Leg Raises:
BW x 12, 11
Cable Abductor Kicks:
15 x 16, 16, 16
So I finally added in box squats instead of normal squats in order to really nurse this **** glute. I could do these with no pain whatsoever.

9/22/18:
176.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 3
405 x 1
365 x 3
Incline Bench Press:
95 x 8
135 x 10, 10, 10, 10, 10
Close, Neutral Grip Pulldowns:
130 x 13, 13, 13, 13, 13
Overhead Triceps Extensions: *vbar*
90 x 11, 11, 11, 11, 10.5
Cable Rear Delt Flies:
15 x 14, 14, 14, 13, 14
Nice to see that I can still pull over 400 after the injury.

9/23/18:
176.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8
Front Squats: *slowed negative*
135 x 8
170 x 10, 10, 10, 10, 10
Pullups: *deadhang*
BW x 8, 8, 8, 7.5, 6.75
Ab Wheel:
BW x 13, 13
DB Hammer Curls: *simultaneous*
35s x 12, 12, 11.5
Twisting Hanging Leg Raises:
BW x 11, 10

9/25/18:
175.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
215 x 1
260 x 1
245 x 1
230 x 3
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
340 x 4, 4, 4, 4, 4
Cable Rows:
100 x 13, 12, 12, 12, 13
Seated Leg Curls:
120 x 14, 14, 15, 13, 14.5
Seated DB Lateral Raises:
25s x 10, 10, 10, 10, 9.5
A bit bummed that I missed my 260 again. Couldn't quite hit 245 for a double, either. Back to deadlifting twice weekly. I'm ready to pull some heavy weight (for me!) again. I took the first two working sets with a sumo stance and the last three with conventional pulling.

9/27/18:
176.0 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
240 x 8, 8, 8, 8
Bench Press:
135 x 5
165 x 5
185 x 3
205 x 6, 6, 6, 6, 6
Cable Curls:
90 x 15, 15, 15, 15, 16
Leg Press Calf Raises: *paused*
4 45s + 25/side x 12, 12, 12, 12, 13
Ab Wheel:
BW x 14, 14
Cable Abductor Kicks:
15 x 17, 17, 17
Twisting Hanging Leg Raises:
12, 11

9/29/18:
176.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
345 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Incline Bench Press:
95 x 8
145 x 8, 8, 8, 8, 7
Close, Neutral Grip Pulldowns:
130 x 14, 13, 13, 13, 13
Overhead Triceps Extensions: *vbar*
90 x 11, 11, 11, 11, 11
Cable Rear Delt Flies:
15 x 14, 14, 15, 15, 15
Good work. Accidentally did 11 sets of three instead of ten on my deads.