The Machine's ongoing Physique quest

[Jdot5]

Alarm didnt go off this morning.... but luckily my wife and newborn were up so they woke me up at 415. I immediately downed some mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark upper body hypertrophy day. First up was DB incline press for 2x7,6 (105). Next was Lat pulldowns for 3x8,8,6 (150,150,155). T-Bar rows were next for 2x8,7 (110,115). Seated military press followed for 4x7,6,5,5 (155,155,160,160). BB curls were next for 4x8,7,6,6 (105,110,110,110). Machine curls followed for 4x20,10,8,10 (75,85,85,80). Angled bar pushdowns were next for 4x8,8,8,6 (85,90,90,95). Last was rope pushdowns for 4x20,10,10,8 (50,60,60,60). Afterwards i stretched and foam rolled before heading home and eating eggs, pancakes, and bacon. Squat, bench, and lower body hypertrophy tomorrow evening.

[Jdot5]

2/22:
took a scoop of whey along with a 1/2 cup of jasmine rice and a pillsbury biscuit at 430pm. At 5pm, I was out the door, heading to the gym and downed some preworkout along the way. Upon arriving, I warmed up before heading to the power rack to spark squat, bench, and lower body hypertophy day. First up was squats. I did 5 warm up sets before it was time to put in work. I did 4x5 at 335lbs. First couple of sets were a bit of a struggle but once i got my hand positioning straight (put pinky on the line), I was good to go. Next was bench press. After 4 warm up sets, I was ready to go. I powered through 255 for 4x5. Next was leg extenstions for 2x10 (185,190). Lying leg curls were next 4x8,6,6,8 (140,145,145,140). Next was smith machine calf raises for 4x8 (275,275,285,285) Afterwards was seated calf raises for 4x20,10,10,10 (220,235,235,245). Last was cable lat raises for 3x12,12,10 (30,30,35). I then stretched and foam rolled before heading home. I had chili, white rice, and corn for postworkout/dinner. Active rest day tomorrow

[Jdot5]

Woke up this morning, threw on sweats, and did 30 mins of fasted cardio. I was able to break a decent sweat while doing it. Deadlifts, bench press, and upper body hypertrophy at 415 tomorrow morning.

[Jdot5]

Alarm went off at 345am and i immediately downed a protein shake. 10 mins later, I was out the door to head to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to the olympic platform to spark deadlift, bench, and upperbody hypertropy day. First up was deadlifts. I did 5 warm up set sbefore it was time to go live. I did 3x2 at 455lbs. For the 4th and final set, I did 455lbs for 3 reps. Next was bench press. I did 4 warm up sets before it was time to live. I did 4x3 for 275lbs. Last set i did 275lbs for 4 reps. Next was a superset of pec deck 2x15,14 (165,170) and straight arm pulldown 2x15,12 (60). Next was cable rows for 2x13,12 (115). Hammer strength preacher curls followed for 5x15,15,12,12,10 (55,60,60,60,65). Machine curls were next for 4x30,15,13,12 (50,55,55,55). Rope pushdowns were next for 3x13,12,12 (70). Angled bar pushdowns were last for 4x30,15,15,15 (50,55,55,55). Afterwards, i stretched and foam rolled before heading home and eating pancakes, eggs and bacon. Squats and lower body hypertrophy tomorrow morning

[Jdot5]

2/25:
Woke up and ate some eggs and a cup of oatmeal. 30 mins later I was out the door to head to the gym. On the way to the gym, I downed some preworkout. Upon arriving, I warmed up before heading to the power rack to spark lower body hypertrophy day. First up was squats. I did 5 warm up sets before it was time to go live. I did 5x3 at 355lbs. This week I felt like I had more control of the weight (I also used knee sleeves for the first time as well for all 5 sets). On the 5th set I wanted to do more that 3 but was done strength wise after the 3rd rep. Next was leg extensions 4x30,15,15,12 (90,95,100,100). Next was lying leg curls for 4x30,15,13,12 (90,95,95,95). BB standing calf raises were next for 3x15,15,12 (225,205,205). Seated machine calf raises were next 4x30,15,15,15 (215,230,230,235). Now was time for additional shoulder work. First was DB lat raises 4x15,15,12,12 (30,30,35,35). Last was machine military press for 4x15,15,12,12 (85,85,90,90). Afterwards, I stretched and foam rolled before heading home and downing a scoop of mass gainer. 30 mins after, my wife, son, dog, and I, went on a family walk around the neighborhood from 11:55am to 12:45pm. Was pretty cool out so no sweat broken but everyone enjoyed it. Much needed recovery until Mondays Squat, Bench, and Deadlift day.

[Jdot5]

Woke up this morning and downed a scoop of mass gainer. I then got dressed and was out the door to head to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading spark big 3 day (squat, bench, and deadlift). First up was squats. I did 4 warm up sets before it was time to go live. For my working set, I did 5x7 at 315lbs. First 3 sets I powered through the reps but the last 2 sets were definitely a struggle. Next was bench press. I did 4 warm up sets before it was time to go live. I did 5x7,7,7,6,6 (245). Chest started getting a bit tight after the 2nd set. By the fourth and fifth set, all I could muster was 6 reps each set without a reliable spotter. Last was deadlifts. By this time, my body was gassed but I knew I had to finish the workout. I did 4 warm up sets then it was go time. I did 5x5 at 405lbs. Each set was definitely a battle with it becoming more grueling rep by rep but it was completed. Afterwards, I stretched and foam rolled before heading home and eating eggs spinach and syrup in a chipotle wrap. Upper body hypertrophy tomorrow morning.

[Jdot5]

Woke up this morning at 4 and downed a protein shake and ate 3 rice cakes. 10 mins later, I was out the door and heading to the gym. On the way, I downed a preworkout. Upon arriving, I warmed up before heading to spark upper body hypertrophy. First up was DB incline press for 2x7,6 (105). Next was Lat pull downs for 3x8,7,6 (150,155,155). Next was t-bar rows for 2x8,6 (115,120). Seated BB military press followed for 4x7,5,5,5 (155,160,160,165). Cable lat raises were next for 4x12,10,10,10 (15,20,20,20). BB curls were next for 5x6,6,8,7,6 (110,110,105,105,110). Machine curls followed for 4x20,10,8,8 (80,85,85,85). Angled bar pushdowns were next for 5x8,8,8,7,7 (85,90,90,95,95). Last was rope pushdowns for 4x20,10,8,10 (55,65,65,60). Afterwards, i stretched and foam rolled before heading home and eating eggs, bacon, and 2 popeyes biscuits. Squat, bench, and lower body hypertrophy tomorrow evening.

[vapedup247]

great work bro!

[Jdot5]

great work bro!

thanks bro

[Jdot5]

3/1:
Took a protein shake at 430p. At 5pm, I was out the door to head to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to the power rack to spark squats, bench, and lower body hypertrophy day. First up was squats. I did 5 warm up sets before it was time to go live. I did 5x5 at 335lbs. First 3 sets was I was a bit sluggish and struggling. Last 2 sets I stepped it up big time, especially the last set. Next was bench press. I did 4 warm up sets before it was time to go live. I did 5x5 at 255lbs. There wasnt any struggle during the sets so I was altering grip width to see which one was more comfortable. Leg extensions was next for 2x10,9 (190,195). Lying leg curls followed for 4x8,8,6,6 (140,140,145,145). Next was standing calf raises on the smith machine for 4x8 (285,285,295,295). Last was seated calf raises for 4x20,10,10,10 (235,245,245,250). Afterwards, I stretched and foam rolled before heading home and eating some chili, corn, rice and spinach. Fasted cardio in the morning.

[Jdot5]

Woke up this morning, threw on some sweats, and knocked out 30 mins on the elliptical. Was able to workout a good sweat while on it. Much needed rest day today. Deadlifts, bench, and upper body hypertrophy in the morning

[Jdot5]

Woke up this morning at 332 and downed a scoop of mass gainer. 10 mins later, I was out the door and on the way to the gym. Upon arriving, I warmed up before heading to spark deadlift, bench, and upper body hypertrophy day. First up was deadlifts. I did 5 warm up sets, slipped on my knee sleeves, then it was time to go live. First 4 sets I did 455lbs for 2 reps. I felt good n my form was spot on the first 3 sets but 4th set is when my grip started gassing. 5th and final set, I got 2 reps clean but on my 3rd rep attempt, my lockout was kindy iffy and was not able to fully lockout. Next up was bench press. I did 4 warm up sets before it was time to go live. First 4 sets i did 275 for 3 reps. Last set i did 275 for 4 reps. Next was a superset of machine pec deck 2x15,12 (170,175) and straight arm pulldown 2x15,12 (60,65). Next was cable rows for 2x15,12 (130,140). *For cable rows I used a different row machine than the one I usually use since it was taken. Hammer strength preacher curls were next for 5x15,13,12,12,10 (60,60,60,60,65). Next was Machine curls for 4x30,15,15,12 (50,55,55,60). Next was a superset of angled bar pushdowns 5x15,15,15,12,12 (70,75,75,80,80) and DB lat raises 4x15,15,12,12 (30,30,35,35). Last was machine military press for 4x15,12,12,10 (85,90,90,95). Afterwards, i stretched and foam rolled before heading home and eating some pancake, eggs, and turkey bacon. Squats and lower body hypertrophy tomorrow morning.

[Jdot5]

3/4:
Woke up this morning and took a protein shake while eating 3 rice cakes. 20 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to the power rack to spark squats and lower body hypertrophy. First up was squats. I did 5 warm up sets, slipped on my knee sleeves, before it was time to go live. I did 5x3 at 355. On the 5th set was suppose to be as many reps as possible, but 3 was all I had in the tank. Time to move the weight up next week since I've done the same weight back to back weight and completed all sets. Next was leg extensions for 2x9,8 (195,200). Lying leg curls was next for 4x8,7,7,6 (140,145,145,150). Smith machine calf raises were next for 4x8 (295,295,305,305). Last was leg press calf raises for 4x20,10,10,10 (410,430,450,470). Afterwards, I stretched and foam rolled before heading home and eating eggs, pancakes, and bacon. Progress pics in the morning as well as weight check.

[Jdot5]

3/5:
Came in this morning weighing at 217.8. Also got some progress in






Big 3 Monday morning with squats, bench, and deadlifts.

[Jdot5]

Woke up this morning at 345 and downed a scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed a preworkout. Upon arriving, I warmed up before heading to spark big 3 day (squat, bench, and deadlift). First was squats. I did 4 warm up sets before it was time to go live. I did 5x7 at 320lbs. First 2 sets were quick but last 3 sets were definitely a struggle for sure but was able to push through it. Next was bench press. I did 4 warm up sets before it was time to go live. Back was a familiar foe of 245lbs. The past 2 weeks, I wasnt able to hit 7 for all my sets. THis week I was determined to hit my numbers even though my front deltoid was a bit sore on the right side. First set I knocked out 7 reps. Second set I was able to hit 7 reps again. Third set I was able to hit 7 reps again. Fourth set I was amped and knocked out 7 reps. Fifth and final set, I was getting gassed but had to dig deep. I gutted out 7 reps. Last was deadlifts. I did 3 warm up sets before it was time to go live. I did 6x5 at 375lbs. Now i made the mistake of sleeping on the weight a bit since the past 3 weeks I was doing 405 for sets of 5 and it almost bit me in the backside. After finishing deadlifts, i stretched and foam rolled before heading home and eating pancakes, eggs, and turkey bacon. Upper body hypertrophy tomorrow morning.

[Jdot5]

Woke up this morning at 4 and downed some unflavored protein with 8oz of minute maid lemonade. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark upper body hypertrophy. First was DB incline press for 2x7,6 (105,110). Next was lat pulldowns for 3x8,6,6 (155). T-bar rows were next for 2x8,6 (120,125). Seated BB military press was next for 4x7,5,5,4 (160,160,165,165). Next was BB curls for 5x8,8,6,6,5 (105,105,110,110,115). Next was machine curls for 4x20,10,10,8 (80,85,85,85). Angled bar pushdowns were next for 5x8,8,7,7,6 (90,90,95,95,100). Last was rope pushdowns for 4x20,10,8,10 (55,65,65,60). Afterwards i stretched and foam rolled before heading home and eating eggs, bacon and pancakes. Squats, bench, and lower body hypertrophy tomorrow evening.

[Jdot5]

3/8:
took a scoop of whey and ate a cup of jasmine rice at 445pm. at 5pm, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to the power rack to spark squat, bench, and lower body hypertrophy. I did 5 warm up sets before it was time to go live. For my working sets I did 340lbs. First 5 sets i did 5 reps even though it was a bit of a struggle since my palms was getting sweaty causing me to lose grip n made my form sloppy. The 6th and final set, I did 340 for 4 reps. I wasnt pleased with todays effort but will probably need to use a belt and knee sleeves going forward when doing 5 reps or lower. Next up was bench press. I did 4 warm up sets before it was time to go live. I did 6x5 at 260lbs. My front delt of my right shoulder was aching a bit but otherwise a productive bench session. Next was leg extensions for 2x10,8 (215,220). Lying leg curls were next for 4x8,8,6,6 (130,130,135,135). Seated calves were next for 4x8,6,6,6 (175). Last was standing calf raises for 4x20,10,10,10 (180,195,210,210). Afterwards, I stretched before heading home and eating some pasta, chicken, and string beans. Active rest day tomorrow.

[Jdot5]

Woke up this morning, threw on some sweats, and did 30 mins on the elliptical. Was able to break a decent sweat. Much needed rest day today. Deadlifts, Bench, and upper body hypertrophy at 4 tomorrow morning

[Jdot5]

Woke up 324 and downed some unflavored protein in 10oz of orange juice. 10mins later, I was out the door and heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to the olympic platform to spark deadlift, bench, and upper body hypertrophy day. First up was deadlifts. I did 5 warm up sets, threw on my knee sleeves, and was ready to put in work. I did 5x2 at 460lbs. Sets were going good early on but grip in my left hand started to fade in the later sets. On the 6th and final set i did 460 and eeked out 2 reps. I attempted a 3rd but the weight wasnt budging. Next was bench press. I did 4 warm up sets before it was time to go live. During warm ups, my front delt on my right side was still bothering me. I did 5x3 at 280. Each set was definitely a struggle especially with the shoulder discomfort. 6th and final set, I did 280 for 4 reps. Next was BB incline press for 2x8,6 (195,205). Pull-Ups followed for 3x6,6,4. Cable rows were next for 2x8,6 (125,130). Next was seated DB military press for 3x7,6,5 (75,75,80). A superset followed of DB curls 4x8,8,7,6 (40,45,50,50) and rope pushdowns 3x8,8,6 (75,80,80). Angled bar pushdowns were next for 4x20,10,10,8 (60,70,75,75). Last was machine curls for 4x20,9,8,8 (85,90,85,85). Afterwards, I stretched and foam rolled before heading home and eating a wrap with eggs, bacon and spinach. Heavy squats and lower body hypertrophy tomorrow morning.

[Jdot5]

Woke up this morning, blended a scoop of whey with a cup of oatmeal, and drank it. 15 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did my 5 warm up sets, in which I was initially sluggish but by the time I got to my final warm up set, I was amped and ready to go. I did 6x3 at 360lbs. I was pleased with today's effort as I was able to power through set by set. By the sixth set, I was done after 3 reps. Next was a super set of leg extensions 2x9 (220) and lying leg curls 4x8,7,6,6 (130,135,135,135). Next was standing calf raises for 4x8 (205,225,225,225). Last was seated calf raises for 4x20,10,10,8 (115,125,130,135). Afterwards, I stretched and foam rolled before heading home and eating eggs, bacon, and pancakes. Active rest day tomorrow with cardio in the morning.

[Jdot5]

3/12:
Got up this morning, threw on some sweats, and knocked out 30 mins on the elliptical. Was able to break a good sweat. Squat, bench, and deadlift tomorrow morning.

[Jdot5]

Woke up this morning and drank a scoop of whey with a cup of oatmeal. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, after waiting 10 mins for the gym, I got in, warmed up, then headed to the power rack to spark squat, bench, and deadlifts. This is the 13th and final week of PH3 which means I will have a 1 rep max test on Saturday. To prepare for that, this week will be a taper week. First was squats. I did 5 warm up sets before it was time to go live. I did 5x3 at 335lbs. I was focused on making sure my form was tight and made sure to use the same bar i did on saturday since i had success with that bar. Next up was bench press. I did 4 warm up sets then it was time to go live. I did 5x3 at 255lbs n each rep i made sure to pause at the bottom for a couple of seconds to make sure I wasnt using momentum to bounce the weight up. Next was deadlifts. I did 4 warm up sets then it was go time. I did 3x3 at 405lbs. Since I had some extra time, I decide to do some calf work to help lessen the load for tomorrows full body workout. First was seated calf raises for 4x8,8,7,6 (180,180,185,185). Last was standing calf raises for 4x20,10,10,10 (195,210,210,210). Afterwards, I stretched and foam rolled before heading home and eating eggs, pancakes, and turkey bacon. Full body workout tomorrow morning but may also do some cardio tonight after work.

[Jdot5]

Woke up at 345 and downed some protein powder with a cup of oatmeal. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark full body day. First up was leg extension for 2x8 (220,225). Next was lying leg curls for 2x10,8 (125,130). Pec deck was next for 2x15,13 (175,180). Cable rows are next for 2x15,12 (115,120). DB lat raises followed for 4x15,12,12,15 (30,35,35,30). Hammer strength preacher curls were next for 4x15,13,12,10,12 (60,60,60,65,60). Machine curls were next for 4x30,15,15,15 (50,55,55,55). Last was angled bar pushdowns for 5x15,15,12,12,12 (75,75,80,80,80). Afterwards i did a little foam rolling before heading home. Since i had finished earlier than expected, once I got home, I did 25 mins of cardio on the elliptical. I was able to break a decent sweat while on it. Afterwards, I ate a breakfast burrito with eggs, turkey bacon, sausage, and spinach. Squats, bench, and deadlift tomorrow morning.

[Jdot5]

Woke up this morning at 400, down some protein with orange juice, got dressed, then headed to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark squat bench and deadlift day. Since this was the last weight workout of the taper week before Saturdays 1 rep test, I was using significantly lower weight today to make sure to focus on technique. First up was squats. I did 4 warm up sets then it was time to go live. I did 4x4 at 295lbs. Next was bench press. After 3 warm up sets, it was time to knock it out. 4x4 of 225lbs was completed. Last was deadlifts. I did 3 warm up sets then it was time to put in work. I did 3x3 at 365lbs. Afterwards, I did a core circuit for 4x15: broomstick twist (70,70,80,80), hanging knee raises (20,20,25,25), and weighted crunches (25lb DB in each hand). Afterwards, I stretched and foam rolled before heading home and eating a breakfast burrito with eggs, spinach, and turkey bacon. Fasted cardio on deck for tomorrow morning.

[Jdot5]

Woke up this morning, threw on some sweats, and did 35 mins of fasted cardio on the elliptical. Was able to break a solid sweat. Now time to mentally prepare for Saturdays big day. 1 rep maxes for squat bench and deadlifts. Will be structuring warm ups and possible target weights tomorrow

[Jdot5]

3/18:
Woke up 615am and downed a protein shake and ate a tortilla wrap. 20 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading test my one rep max for squat bench and deadlift. First up was squats. I did 6 warm up sets of: 135-8, 185-6, 225-4, 275-2, 315-1, and 345-1. At this point I was more than ready to test out my 1 rep max. First max out attempt was 385 which i was blasted through. Second max out attempt was at 405 which I knocked out as well.

My third and final attempt was 425lbs

Next up was bench press. I did warmup sets of 135-8,165-6, 185-4, 225-2, 255-1 so I was ready to test out my 1 rep max. First attempt was 295 which i breezed through. Next up was 315 which i pushed through as well.

Last set was 330lbs which i was able to push through

Last for the rep test was deadlifts. I did for warmups 135-8, 225-6, 305-4, 365-1, 405-1, 455-1. I was amped and ready to see how high i could hit on deadlifts. First attempt was 485 which was more of a struggle than i thought it would be

Next attempt was 500lbs. I got the bar to slightly below my knee before grip gave out and attempt was failed. I rested up and then tried 500 again but barely got the bar to shin level before failing :-(. I was highly disappointed at my deadlift efforts since I was expecting atleast a 500lbs PR however I will continue to work until that goal is achieved. For squat and bench, I was highly pleased with my performance in those two lifts and now its time to set even higher goals for those two lifts. Afterwards, I stretched and foam rolled before heading home and eating protein pancakes, eggs, and turkey bacon. Progress pics and weight update in the morning.

[Jdot5]

3/19:
Woke up this morning and weighed in at 219.8lbs. Also got in some progress pics:




Time to start a new workout program on Monday. I will be starting PHAT by Layne Norton since I had such good run on PH3. How long I will be on it depends on how I feel while doing it. First workout will be upper body power day in the morning.

[Jdot5]

3/20:
Woke up at 4am and downed a protein shake mixed with 10oz of gatorade and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before to sparking upper body power day on PHAT. First up was BB rows. I did some warm up set before going live. First up was BB rows which i did for 3x5 (215,220,225). Next was pull-ups for 3x8,6,6. Reverse grip pulldowns 3x10,10,8 (120,125,130). DB bench was 3x3,5,5 (115,110,110). Weighted dips were next for 3x8,8,7 (25). Seated DB military press was next for 4x10,10,8,7 (60,65,70,70). Cable lat raises were next for 3x12 (15). BB curls were next for 4x10,10,8,8 (95,95,100,100). Last was rope pushdowns for 2x10,8 (75,80). Afterwards, I stretched and foam rolled before heading home and eating a breakfast wrap with eggs, turkey bacon, and spinach. Lower body power day in the morning

[omer46]

3/19:
Time to start a new workout program on Monday. I will be starting PHAT by Layne Norton since I had such good run on PH3. How long I will be on it depends on how I feel while doing it. First workout will be upper body power day in the morning.

I just stopped ph3 on week 10 i think it was because the amraps was too much for me on deadlifts. I am now going to try 5-3-1~ Let me know how you like PHAT

[Jdot5]

Woke up at 330am and downed a protein shake mixed with 10oz of gatorade. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before to sparking lower body power day on PHAT. First up was squats. I did 5 warm up sets before it was time to go live. I did 3x5,5,4 at 345lbs. Third set i should have focused more and pushed through to hit 5 but ill be sure to next week. Next was deadlifts. I did 5 warm up sets then it was time to work. I did 3x5 at 410lbs. On the third set, my grip did start to give out in my left hand (same reason I failed the rep test at 500) so ill definitely need to work on that. Next up was up a superset of lying leg curls 4x10,10,8,7 (125,125,130,130) and leg extensions 4x10,10,8,8 (220,220,225,225). Standing calf raises were next for 3x10,10,8 (210,210,225). Seated calf raises was last to complete leg day at 2x9,8 (175). I had some free time so i did some core work, a super set of broomstick twist 4x15 (80) and hanging leg raises 4x15. Afterwards I stretched and foam rolled before heading home and eating pancakes, eggs, and turkey bacon. Steady state cardio to be done tonight after work.