Anthony's Growww Season - Let The Gainz Begin

[TakedaShingen]

Great sessions and doing so well overall.

Let's see that back blow up now. Doin that work...in all areas of life.

[antevans007]

Great sessions and doing so well overall.

Let's see that back blow up now. Doin that work...in all areas of life.

Yup! Just trying to get better one day at a time

[antevans007]

9/3

Weight: 156.0

Lower Power:
BB Squat: 45x10 135x5 175x3 200x3 225x3
Front Squat: 8,5,3,3 - 125/145/175/185 (Like a 20-30lb increase from last week!!)
SL DL: 10,8,8 - 145/165/165( +10lb each set)
BB Lunge: 3x10 - 100lb(+5lb)
Leg Press: 4x6 - 623/663/713/753(did 10 reps on this last set!!)
BB Calf Raises/super/BW calf raises: 100 reps total (10 on BB then 10 BW back and forth)
Calf Extensions: 3x25

Felt STRONG today! Weights may not be impressive but this is the first time since before prep that I was able to achieve that "if you put it on the bar i'll lift it" mindset.

[demonwareltd]

9/3

Weight: 156.0

Lower Power:
BB Squat: 45x10 135x5 175x3 200x3 225x3
Front Squat: 8,5,3,3 - 125/145/175/185 (Like a 20-30lb increase from last week!!)
SL DL: 10,8,8 - 145/165/165( +10lb each set)
BB Lunge: 3x10 - 100lb(+5lb)
Leg Press: 4x6 - 623/663/713/753(did 10 reps on this last set!!)
BB Calf Raises/super/BW calf raises: 100 reps total (10 on BB then 10 BW back and forth)
Calf Extensions: 3x25

Felt STRONG today! Weights may not be impressive but this is the first time since before prep that I was able to achieve that "if you put it on the bar i'll lift it" mindset.

I know that mindest well! It is incredibly motivating as is evident by your poundage increases over your last workout. Great work!

[antevans007]

I know that mindest well! It is incredibly motivating as is evident by your poundage increases over your last workout. Great work!

Hoping I can channel that mindset a lot more frequently as I continue to increase my cals. It's a great feeling!

[antevans007]

9/4

Weight: 155.2

Upper Hypertrophy (shoulders/Bi's):
OHP: 45x10 95x3 105x3 120x3
BB Shrugs: 4x12 - 205/225/225/225 (+20lb)
Front Incline DB Raises: 3x12 - 20lb (+2.5lb per db)
DB Laterals: 4x10 - 25/30/30/30(+5lb)
DB Military Press: 3x10 - 50/50/55(+10lb on last set)
DB Shrugs/Rear delt flys superset: 2x15/10 - 75/22.5
Hammer Curls: 3x10 - 45lb(+5lb)
EZ Bar Curls: 3x8 - 35/30/25 per side
Preacher Curl Machine: 3x10 - 45/55/60(+10/15lb)
Cable Curls: 4x12 - 17.5
Wrist/Forearm work

abs

Well this concludes week 2 of my first 5/3/1 cycle (3x3 wave) and Im feeling pretty good about it. Shoulders got absolutely blasted today and imo they looked better than they ever have before. The striations I saw in my anterior delt were def much more noticeable than I usually see when I have a shoulder pump. Weight is back down to what it was last week which I am really happy about.

Week 3 will start on Friday and I'll be crushing back!

[antevans007]

Macros for the day: Basically the same as the past two days
Cals: 2396
Protein:224g
Carbs: 199g
Fat: 75g

[AdamMcD]

In!

[antevans007]

9/5

OFF DAY

Weight:154.4

I am incredibly sore today. That second day leg day DOMS has come with a vengenace especially in my calves and hammies. Shoulders are pretty sore too(it hurt to take my covers off this morning lol).

As you can see my weight has continued to drop and this is the lowest ive been in like 2 weeks I think. Should I continue with the usual 100 cal and 25 cho bump or maybe be a little more aggressive and go 35 cho? Also, I usually increase my macros on Monday but since I have been losing weight the entire week should I increase them a little sooner? Just looking for some opinions.

In!

Welcome! Glad to have ya!

[antevans007]

27 Days Post Show

Here are my weekly pictures. Im gonna try and do this every Friday first thing in the morning after the bathroom and weigh in. I can definitely tell from my ab/thigh pose that my abdominals are leaner than last week. Also, it could just be in my head but I feel like my legs have actually put on some size.

Ill be heading to the gym in a few hours so I'll update again later


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[TakedaShingen]

Legs lookin sharp! Especially your hams. They really look solid.

Time to put some shoulders, lats, and upper back on your frame and you'll be doing DAMAGE!!!

[antevans007]

Legs lookin sharp! Especially your hams. They really look solid.

Time to put some shoulders, lats, and upper back on your frame and you'll be doing DAMAGE!!!

Thanks for the feedback! You can best believe im gonna bust my ass every workout!

[antevans007]

9/6

Weight: 155.0


BACK!!!:
Deadlift: 135x10 225x3 295x5 335x3 375x1 415x1 455x1 (I tried 455 4 weeks ago and it didnt budge but this time it flew off the ground!!)
Wide Pullups: 22/11/8/7/6/6
One Arm DB Row: 3x10 - 55/60/60(+10
Cross Bench DB Pullover: 3x12 - 55lb+5
Seated Rows: 3x15 - 130/135/140+15 last set
Underhand Lat Pulldown: 3x8 - 145
Iso Row Machine: 3x10 - 2pps/2pps +10lb ps/2pps +10lb ps
High Row Machine: 3x10 - 1pps +25lb ps
Straight Bar Lat Pushdown: 3x12 - 45
Wide Lat Pulldown: 3x10: 120lb

My approach to this 5/3/1 wave is to hit the prescribed reps and then do 2 singles based on how I am feeling. Deadlift is by far my favorite exercise and this is the first time in a LONG time that Ive had to basically max out. I was so pumped up(if there is an exercise that could bring about super saiyan mode this would be it lol). I feel like I probably had another 10lb in me but that battle will be had another day. Rest of the workout benefited from my success on the deadlift. Great day!

[antevans007]

BIG NEWS IN LIFE:
I applied to Duke's Doctor of Physical Therapy School about 2 weeks ago and today I got an email from them inviting me to interview!! That interview will determine whether or not I get accepted, so its time to start preparing!

[antevans007]

9/7

Weight: 153.2

Front Squat:
95x8 115x5 135x3 155x2 185x1 205x1 225x1(PR)
STanding Leg Curls: 4x12 - 25lb per side
Leg Extensions: 4x16 - 100/120/140/140
Calve Extensions: 4x20-30
Seated Leg Curl: 3x12

**had to rush this workout because I had some friends from out of town that I had to meet/pick up***

9/8 OFF Day

Weight: 153.4

I was finally able to control my eating while drinking. I made sure and had a big meal beforehand and that really helped. Im thinking Im gonna increase my cals by 140 and carbs by 35. I will make a change mid week if that seems to be too much of an increase.

[MrSinister]

back work looks crazy! I cant see a 500lb dead out of the question in the coming months and i like all the other exercises you still did after the deading! it helps fuel the workouts even further when you know it's a lagging bodypart.

Front squats are looking beastly too.

good luck with the interview mate

[jaredmus]

things seem to be going really well in here man good stuff staying lean too while at school keep it up brother

[antevans007]

back work looks crazy! I cant see a 500lb dead out of the question in the coming months and i like all the other exercises you still did after the deading! it helps fuel the workouts even further when you know it's a lagging bodypart.

Front squats are looking beastly too.

good luck with the interview mate

yea im really hoping that once I finish this reverse diet and get into bulking my strength in all areas will get a nice little bump. And yea ur 100% right about the workouts being fueled when you know ur lagging in that area.

As always thanks for checking in!!

things seem to be going really well in here man good stuff staying lean too while at school keep it up brother

Appreciate it! Yea im in a really good spot right now. Motivation is riding high

[antevans007]

9/9

Weight: 155.4

Upper Power(Chest/Tri):
BB Bench: 45x8 135x5 180x5 205x3 230x1 255x1 260x1(fail)
BB Incline Bench: 3x6: 175/185/185
Cable Crossover: 27.5lb…reps- 20/17/17
Low Cable Crossover: 22.5lb…reps- 15/15/15(+5lb)
Machine Chest Press: 3x12 - 140/150/155(14 reps this set)(+10/15lb)
Skullcrushers: 3x8 - 27.5lb per side
French Press: 3x10 - 60lb (9 on last set)
Tri Rope Pushdown(through all points on strength curve) - 3xfailure - 20lb/25/25
Close Grip BB Bench - 1 Large Drop Set - Started with 4 "10's" per side(125lb) and did sets to failure until 1 "10" per side was left(65lb)…then immediately worked my way back up to 4 "10's" per side(125lbs)


It felt really odd going heavy on bench today. When I started 5/3/1 a few weeks ago I set my bench max at 255 although I only successfully pressed 245, so according to the spreadsheet I didn't improve my 1rm but realistically I upped it by 10lb. The rest of the workout went really well. I went up in weight in the rest of my chest exercises and that Close grip Bench at the end WRECKED ME! Chest was numb and triceps were crying lol.


Macros For The Week:
Calories: 2535
Protein: 225g
Carbs: 240g
Fats: 75g


I am being a little more aggressive this week with my cho increase and hopefully my body responds nicely to it.

[antevans007]

9/9 Macros:
Protein: 180g
Carb: 250g
Fat: 76g

We had a flag football game that lasted like 2 hours so I couldnt go to my usual dinner spot which is why macros are off. I should hit my totals tomorrow

[antevans007]

9/10

Weight: 155.0

Lower Power:
BB Squat: 45x5 135x5 185x5 210x3 235x1 265x1 285x1 315x1(fail…got stuck halfway) 300x1
Front Squat: 8/5/3/3 - 135/155/185/195(+10lb each set)
SL DL: 10,8,8 - 155/175/175(+10lb each set)
Leg Press: 4x6 - 573/663/753/803(7reps)(PR)
BB Calf Raise/ BW calf raise superset: 100 reps total - 155lb on BB portion of exercise
BB Lunge: squats took longer than usual as expected so I had to skip these in order to get to class on time

Really happy with how squats went today. 265 was my true max at the start of the cycle so to get 300 after 3 weeks feels great! Rest of the workout was on point as well. That last set on the leg press took everything I had. Legs are dead right now. Im ready to finish this cycle out strong tomorrow with the OHP.

[TakedaShingen]

9/10

Weight: 155.0

Lower Power:
BB Squat: 45x5 135x5 185x5 210x3 235x1 265x1 285x1 315x1(fail…got stuck halfway) 300x1
Front Squat: 8/5/3/3 - 135/155/185/195(+10lb each set)
SL DL: 10,8,8 - 155/175/175(+10lb each set)
Leg Press: 4x6 - 573/663/753/803(7reps)(PR)
BB Calf Raise/ BW calf raise superset: 100 reps total - 155lb on BB portion of exercise
BB Lunge: squats took longer than usual as expected so I had to skip these in order to get to class on time

Really happy with how squats went today. 265 was my true max at the start of the cycle so to get 300 after 3 weeks feels great! Rest of the workout was on point as well. That last set on the leg press took everything I had. Legs are dead right now. Im ready to finish this cycle out strong tomorrow with the OHP.

Hell yeah!!!

You are killin it, kid. This is the sh_t I like to see!

[antevans007]

Hell yeah!!!

You are killin it, kid. This is the sh_t I like to see!

Just trying to keep the train rolling!

[antevans007]

9/11

Weight: 157.4 (I must have underestimated the macros in my hibachi dinner last night)

Shoulders/Bi:
OHP: 45x10 100x5 115x3 125x1 140x1 155x1(PR)
BB Shrugs: 225x10 225x10 135x15(behind back)
DB Incline Raises: 3x12 - 20lb
DB Laterals: 4x10 - 30lb
Military Press: 3x10 - 55/60/60(9)(+5lb)
DB Shrugs/rear delt fly superset - 2x15/10 - 75lb/22.5lb
Hammer Curls: 3x10 - 45/50/50(+5lb)
EZ Bar Curls: 15lb per side…did somewhere between 80-100 reps…I would go to failure then my partner would immediately go and do the same thing. We continued this until we were down to 5lb per side on the bar.PUMP PUMP PUMP PUMP!!!
Cable Curls: 2x12 - 17.5/12.5

Notes: My entire body is sore from my leg workout yesterday. It made it hard to get out of bed and get going. I almost skipped class lol. I made it to the gym and had a great showing on the OHP. I swear my rep of 155 took like 20 seconds to lockout. I was disappointed with where my weight was at this morning. I want to get down to 155. That seems to be where I've been hovering these past few weeks.

[antevans007]

5/3/1 Cycle #1 Results

Starting 1rm:
Bench: 255
Squat: 265
OHP: 140
Deadlift: 420

New 1rm(tested this week):
Bench: 255 (+0)
Squat: 300(+35)
OHP: 155(+15)(PR)
Deadlift: 455(+35lb)

(Also got my front squat 1rm up to 225 which is a PR)

Very Solid increases on all lifts except for my bench. I definitely believe I overestimated my 1rm max in the beginning. I am going to skip the deload week and run another cycle. I just feel I don't need it. After the completion of the next "5/3/1" week I will do a deload.

I am going to increase my training maxes by 15lb for deadlift/squat instead of the recommended 10lb and 5lb for Bench/OHP. Friday will be day 1 of cycle 2 and tomorrow will be an off day.

[antevans007]

9/13

Weight: 158.6 (WTF!!)…really upset with where my weight is at right now

Back:
Deadlift: 45x10 135x5 225x3 265x5 305x5 345x5
Rack Pull(couple inches below knee): 315x5 365x5 385x3
Wide Grip Pullups: 21/11/7/7/6/3
One Arm DB Row: 3x10 - 60/65/65(+5)
Cross Bench Pullover: 3x12 - 60/65/65(+10)
Seated Row Machine: 3x15 - 135/140/140(+5)
Underhand Pulldown: 3x8 - 145/150/150(+5)
Iso Row Machine: 3x10 - 2pps/2pps+15/2pps+15(+10lb)
Straight Bar Pushdown: 3x10 - 40/50/50(+5lb)
Wide Grip Pulldown: 3x10 - 120
BB Row: 3x10 - 115
Speed DL - 135x10 225x10x5 275x3 275x3
2 more burnout pull-up sets


Cardio: Stationary Bike, 16 min, 5miles

Absolutely DESTROYED this workout!!! So much volume and went up in weight in the majority of my exercises. I didnt want to leave the gym so I just kept throwing in back exercises. My weight isnt cooperating but holy fuarrrk im going crazy in the gym!

[antevans007]

Since I'm not doing a true deload week I decided to take my second leg day off and just do cardio

Cardio:
Max incline treadmill, 21min, 1mile
Stationary bike, 12min, 3miles

[antevans007]

9/16

Weight: 157.0


Chest/Tri:
BB Bench: 45x10 135x5 160x5 190x5 210x5
Incline BB Bench: 3x6 - 185 (+10 on first set)
Cable Upper - 32.5x15x14x15 (+5)
Cable Lower - 27.5x12x12x12 (+5)
Machine Chest Press: 3x12 - 155/160/160(11) (+5)
Skullcrusher - 3x8 - 27.5/30/30(per side)
French Press: 3x10 - 60/65/65(8)
Tricep Machine - 3x12 - 150
Tri Rope Pushdown(through all points on strength curve) - 3xfailure - 25lb/30/30(+5)

Strength increasing with each workout and Im feeling good. Weight is higher than I want but I looked really lean this morning and I was seeing striations all throughout my chest during the workout.

Macros This Week:
Protein: 225
Carb: 250 (+10)
Fats: 80 (+5)
Calories: 2620

We'll see how this goes. I should probably leave my macros alone, but Im being impatient.

[antevans007]

So Ive decided to drop my protein a bit and add in some extra carbs. I have been consuming around 1.5g/lb bw of protein from the beginning of my prep up to this point. I feel this may be a little too high and want to drop that down to around 1.3g/lb. Im gonna drop protein from 225g to 200g. What do you guys think about this? I know its ultimately up to me, but I would love some feedback.

NEW MACROS:
Protein - 200g
Fats - 80g
Carbs - 275g
Calories - 2620

[antevans007]

9/17

Weight: 156.0

WHEELS!
BB Squat: 45x10 135x5 170x5 200x5 225x5
Front Squat: 8/5/3/3 - 135/160/195/205 (+10 on last 2 sets)
SLDL: 10/8/8 - 165/185/185 (+10 on all sets)
Leg Press: 4x6 - 573/713/803/843(PR)(+40-50 on last 3 sets)
BB Lunge: 3x10 - 105lb (+5)
BB Calf Raise/superset/BW Caf Raise: 100 reps - 155lb on BB
Seated Calf Raise: 3x12-15 - 45lb

abs

I WILL NOT LET LAST WEEK'S ME BEAT THIS WEEK'S ME!

Really happy with today's workout. It kicked my ass. The last set on leg press was an absolute grinder but there was no way I was gonna let the weight beat me. Front squats continue to improve as well.