AVC's Terminator Training Log

[Anthonyxavcx]

1/15 - Chest/Tris

Sheiko Bench
135 x 5
155 x 5 x 2
185 x 4 x 5 - Paused almost all reps besides last set

Decline DB Flies
35 x 15
45 x 10
55 x 12 x 2

Close Pushups
45 plate on my back x 12 x 2

Some random chest and tri **** I can't remember

Face Pulls on Seated Cable Row
12.5 x 15
17.5 x 12

Rope Pulldowns
2 sets, last being a 20 rep drop set

Was gonna do shoulders too but the issue I've been having with my left one was no better today. I might have to take some time off benching. Everything I tried doing for chest today hurt... db incline, flat hammer machine, incline/flat flies, tried 1-2 sets of each and stopped due to pain. Also tried db press for shoulders, hurts just to get my left arm into position. Even db laterals with anything heavier than 15s hurt. Feelsbadman.

Oh well. Olive Garden tonight with the family, then home for spring break. I'm looking forward to it.

[Anthonyxavcx]

Went HAM at the Olive Garden, then had some ice cream back at the crib. Good day. On that Chris Jones full on cheat day every time I lose 4-5 lb. Broke 200 last time I had one, just broke 195 the other day, whatevs. Actually counted all the macros today though, oh lawd:



I don't think so, Myfitnesspal. Trollololol

Final dessert was 3 servings of 24 karat Bue Bunny ice cream and 1 serving of Friendly's Cookies and Cream with a half cup of Honey Bunches of Oats and some Hershey's syrup.



Bowl didn't stand a chance.



Dem veins comin back, doe



Soon...

How I felt after my last bite for the day:



Sleep tight, sweet princes.

[MITCHAPAL00ZA]

2nd pic is misc legendary profile pic status

[Bnizzle163]

2nd pic is misc legendary profile pic status

I will second this. Mirin' vascularity.

[Anthonyxavcx]

2nd pic is misc legendary profile pic status

I will second this. Mirin' vascularity.

Hehe ty men =p

Going grocery shopping. Would ask for suggestions but **** yall.

[Opeth09]

You're a ****ing prick. 244 fats? Thats pretty much my whole week in fats. Haha. Looking good in that 2nd pic. Delt veins of peace

[Anthonyxavcx]

You're a ****ing prick. 244 fats? Thats pretty much my whole week in fats. Haha. Looking good in that 2nd pic. Delt veins of peace

Loooool I saw this coming. It's ok man, if I get hungry on my 2600 days I think "Justin is eating less than this and doing cardio, stop being a bitch." 244 is nuts right? That's hands down the most fat I've ever eaten that's been tracked.

[KrunkMasterKyle]

A wise man once told me -"You only YOLO once". Great fat macro tracking PR for the day!

[Anthonyxavcx]

Just for lulz

Strong lighting makes me angry... you wouldn't like me when I'm angry...

[Anthonyxavcx]

Macros
Cals - 2900
P - 175
C - 403
F - 64
Fiber - 42

Bought a ton of good food today at the grocery store. Forgot how much I missed buying my own ****... as long as my mom's paying for it, for now... that'll end soon, fuuuuuuu.

Squats and bench (if my shoulder feels ok, feels good at the moment) tomorrow with my buddy Karol =p

Night *******s

[Anthonyxavcx]

Sunday again =p

Average weigh in: 196.29. So this is 1.28 lb lower than last week, even with my 6k day (weighed 3 lb more for the last 2 days since then, average would have been high 195s if i hadn't gone out trollolol). All that means to me is padding for next week, lmao. Should be back to normal in another day. Average will be around 195 next week =p

Time to squat.

[Anthonyxavcx]

Sheiko 37 - Week 2, Day 5

Squats
185 x 5
225 x 3 x 2
245 x 3 x 6 - Paused 1st and 3rd rep of final set. Belted for most. Grueling today.

Bench
LOL JK. Shoulder is fukked. Did some random flies, tried a few variations of pressing, all of them hurt. ****.

Squats
185 x 3
215 x 3
245 x 2 x 4 - Paused final rep on 4th set. Wanted to die the whole time but knew this was easy weight so I stopped being a bitch.

Triceps
Random shyt, close pushups, pulldowns, 1 set of skullcrushers, etc.

Today was rough. Made it through though. Fluff day tomorrow, though I can't do shoulders so I guess it'll be a light back/bis session. Gonna go shopping with mom right now and buy some dress shoes for my new suit, srs.

[Anthonyxavcx]

Macros
Cals - 2820
P - 225
C - 342
F - 57
Fiber - 37

Too tired for lulzy comments, night erryone.

[sliwoskij]

Too tired for lulzy comments, night erryone.

This will have to do

[Anthonyxavcx]

Lifted back/bis with my good friend Joe tonight, was good. Rows/pulldowns/RDLs/biceps. Didn't lift till 730 or so, by the time I got home I just made a shake and got to work on this midterm I've been procrastinating... ended up saying Fuggit for macros today. Sort of stressed out in general and I feel off, idk how to put it. Anyway nothing too wild but higher cals than normal.

Macros
Cals - 3570
P - 263
C - 446
F - 82

Also decided I need to take a week off from lifting. Probably won't lift at all until Sunday, and when I do it'll just be deload squats. Then I'll hit sheiko 37 week 3 with a fury. That's the plan, anyway. Hopefully I start feeling like me again before then. Some time off from lifting/logging might be what the doctor ordered.

Sleep time.

[MrCarl.]

Good call on taking the time off. I decided to give up logging until I got my school stuff done and when the NMisc comp ends. Still lurking though.

[Opeth09]

Enjoy the off time... you sick kunt

[Anthonyxavcx]

Went full retard in Atlantic City for the past few days, holding so much water definitely gained a pound or three

[Anthonyxavcx]

Hit my macros yesterday, 2600 cals. Back to school today remotivated and ready to finish this ****ing cut. I will break 190.

Changing my workout split too! Sheiko was great for a while but it was wearing me down, my shoulder's still not 100% from all the benching and mentally I just wasn't excited to go lift half the time. Donotwant. Switching to a push/pull/legs. Today hit legs.

3/24 - LEGS!

Deads
Warmed up sumo and conventional to 365, sumo actually felt OK for having not done them in months
Working conventional sets:
365 x 3
385 x 4 x 3
415 x 1 into 365 x 1 into 315 x 6

Front Squats
135 x 5 paused
185 x 5, paused 5th rep
195 x 5

Back Squats
185 x 20 - Only ever done this once, when I was totally fresh, so this was good. I did a few warmup sets between front squats also.

Quad Extensions
3 sets, will record weight next time. 210-170 for most.

Hamstring Curls
4 sets, will record weight next time. 175-150 for most.

Good shyt maroki. I forget what that's from.

[Anthonyxavcx]

Macros
Cals - 2540
P - 203
C - 280
F - 99
Fiber - 37

Feelsgoodman. Bloat is still kicking around, not even gonna bother with weigh ins for another day or two, lol.

[KrunkMasterKyle]

Nice Anthony! Get shredded at 190! Glad you changed the routine for the better. My shoulder has also been giving me a lot of derping problems lately. Keep it up brah!

[DBRedMan]

Good call on the routine switch and break from training. I did the same over my spring break and getting back in the gym has me excited as hell! Keep it up

[Anthonyxavcx]

Nice Anthony! Get shredded at 190! Glad you changed the routine for the better. My shoulder has also been giving me a lot of derping problems lately. Keep it up brah!

Back to the grind my man! Soon it will be my turn. Mirin your volume lately btw. Also might want to check the math on your carb calculations for that last post =p Typos of peace, I do it all the time

Good call on the routine switch and break from training. I did the same over my spring break and getting back in the gym has me excited as hell! Keep it up

Amen, brother. Keep crushing weights and good things will happen.

[Anthonyxavcx]

Was able to have a decent pull day without too much objection from my shoulder. Still can't do anything inclined for chest, which sucks. Gonna take it easy on push days in general and specifically avoid those inclined movements altogether for a few weeks.

3/25 - PUSH!

Bench
135 x 8
165 x 6
185 x 4
195 x 4
205 x 4
195 x 5
185 x 3 into 135 x 12 drop set

OHP
75 x 8-12 for 4 sets - No need to push these. Somewhat tender here but not bad.

Weighted Dips
BW x 5
20 x 5
40 x 8 into BW x 7
65 x 5
BW x 12 or so

V Bar Pushdowns
70 x 10
70 x 12
80 x 10
85 x 10

Decline Bench
135 x 8
185 x 7
205 x 2 into 135 x 12

Cable Flies
20 x 15
25 x 15
30 x 8 into 20 burnout

Rope Pulldowns
50 x 8 into 30 burnout

Good ****. Wasn't in there for 3 hours like I'm used to, feelsgoodman haha. Shoulder feels ok, maybe 75%. Really hope going easyish on it will be good enough to heal it, don't want to completely lay off it out of fear that hat will only worsen the problem. Today was solid all around.

[MikeWines]

Was able to have a decent pull day without too much objection from my shoulder. Still can't do anything inclined for chest, which sucks. Gonna take it easy on push days in general and specifically avoid those inclined movements altogether for a few weeks.

3/25 - PUSH!

Bench
135 x 8
165 x 6
185 x 4
195 x 4
205 x 4
195 x 5
185 x 3 into 135 x 12 drop set

OHP
75 x 8-12 for 4 sets - No need to push these. Somewhat tender here but not bad.

Weighted Dips
BW x 5
20 x 5
40 x 8 into BW x 7
65 x 5
BW x 12 or so

V Bar Pushdowns
70 x 10
70 x 12
80 x 10
85 x 10

Decline Bench
135 x 8
185 x 7
205 x 2 into 135 x 12

Cable Flies
20 x 15
25 x 15
30 x 8 into 20 burnout

Rope Pulldowns
50 x 8 into 30 burnout

Good ****. Wasn't in there for 3 hours like I'm used to, feelsgoodman haha. Shoulder feels ok, maybe 75%. Really hope going easyish on it will be good enough to heal it, don't want to completely lay off it out of fear that hat will only worsen the problem. Today was solid all around.

Kinda interesting that you can do flat bench and weighted dips but as soon as you move into a inclined or vertical pushing motion, it acts up. Sounds like maybe a bit of impingement?

[Anthonyxavcx]

Kinda interesting that you can do flat bench and weighted dips but as soon as you move into a inclined or vertical pushing motion, it acts up. Sounds like maybe a bit of impingement?

Yeah, it would appear so. Almost feels like something chipped off in there.



The green on the left is where I feel discomfort, the arrow is pointing to it on the other side (it's only the one shoulder though, my left).

[MikeWines]

Yeah, it would appear so. Almost feels like something chipped off in there.



The green on the left is where I feel discomfort, the arrow is pointing to it on the other side (it's only the one shoulder though, my left).

Yep that's a classic sign of impingement usually involving the long head of the biceps tendon as it inserts into the glenoid fossa, the subacromial bursa, and the supraspinatus. Few images to help...


These two sites break it down a bit more and offer some treatment options and suggestions...
http://www.sportsmed.org/uploadedFil...ement%2008.pdf
http://www.humankinetics.com/excerpt...ion-treatment-

Essentially, you want to increase the subacromial space as much as possible so that would be helped by reducing anterior scapular tilt by strengthening your lower traps and serratus anterior and lengthening an overly tight pec minor. I hope that was at least somewhat helpful...haha

[Anthonyxavcx]

Essentially, you want to increase the subacromial space as much as possible so that would be helped by reducing anterior scapular tilt by strengthening your lower traps and serratus anterior and lengthening an overly tight pec minor. I hope that was at least somewhat helpful...haha

Very helpful my friend. You a kin major/studying to be a trainer or PT? Would be shocked if your vocabulary and knowledge were just a result of interest outside of a career-minded/educational setting, hah.

[MikeWines]

Very helpful my friend. You a kin major/studying to be a trainer or PT? Would be shocked if your vocabulary and knowledge were just a result of interest outside of a career-minded/educational setting, hah.

Very good guess. haha Currently studying to obtain a BS in exercise science and then I'm looking to go to grad school for a specialization in strength & conditioning, athletic performance, or the like. The human body fascinates me and I really enjoy learning about the biomechanics of lifting, skeletal muscle function and hypertrophy, so I'm hoping to make a career out of it one day.

[Anthonyxavcx]

Very good guess. haha Currently studying to obtain a BS in exercise science and then I'm looking to go to grad school for a specialization in strength & conditioning, athletic performance, or the like. The human body fascinates me and I really enjoy learning about the biomechanics of lifting, skeletal muscle function and hypertrophy, so I'm hoping to make a career out of it one day.

Awesome. Wish I had the foresight to know that I'd want to do this when I came to college... FUUUUUUUAAAAAA dat feel when graduating in 45 days and wish you did something different for the past 4 years. Oh well. I'll make it work.

Macros
Cals - 2600
P - 194
C - 319
F - 70
Fiber -51

Night guys.