The Machine's ongoing Physique quest

[Jdot5]

Woke up this morning, threw on some sweats, and did a 40min walk on the treadmill. Was able to break a good sweat. Leg day on deck for tomorrow.

[Jdot5]

Woke up this morning and downed 3/4 scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warm up sets before it was time to go live. During warm ups, i noticed my body was a bit tighter than normal. First set was 280 for 3 quick reps. Second set was 295 for 3 reps. Third set I slipped on my knee sleeves and then knocked out 315 for 3 reps. Next was front squats 4x10,10,8,8 (135,140,145,145). Good mornings followed for 4x10,10,8,8 (145,150,155,155). Next was leg extensions for 4x13,12,10,10 (175,175,180,180). Last was lying leg curls for 4x15,13,12,10 (105,110,110,115). I then did some ab work. First was BB rollout for 4x12 (60). Last was oblique wipers for 4x12,12,8,7 (55). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and pancakes. Active rest day tomorrow.

[Jdot5]

Woke up this morning, threw on a hoodie and sweats, then knocked out 40 mins on the treadmill. was able to break a real good sweat. Boulder shoulders and biceps tomorrow

[Jdot5]

Woke up this morning at 310 and downed 3/4 scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I warmed up before heading to spark shoulders and biceps. First was standing BB military press. I did 4 warm up sets before it was time to go live. I did 3 sets of 3 (140,150,160). Next was a superset for rear delts. I did cable rear delt fly 5x15,15,12,10,10 (25,25,30,30,30) and bent over cable rear delt fly 5x15 (15). Smith machine upright rows were next for 4x15,13,12,10 (110,115,115,120). DB shrugs were next for 4x15,15,12,12 (80,80,85,85). I then did cable lat raises for 5x15,15,12,12,12 (15,15,20,20,20). Last for shoulders was machine military press for 5x15,12,12,12,10 (75,75,75,80,80). Now was time for bicep work. First up was DB hammer curls for 5x15,15,15,15,12 (25,25,30,30,35). Last was hammer strength preacher curls for 5x15,14,12,12,10 (60,60,65,65,70). Afterwards, I stretched and foam rolled before heading home and eating scrambled eggs, 3 pieces of toast, a white house roll, 1 strip of turkey bacon, and spinach. Back day on deck for tomorrow

[Jdot5]

Woke up this morning at 745, and after feeding my son breakfast, I had 4 eggs and 3/4 cup of oatmeal. 30 mins later, we were out on our way to the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I dropped my son off at daycare then warmed up before heading to spark back day. First up was deadlifts. I did 3 warm up sets before it was time to go live. I did 3x3 (365,390,410). No real struggle here, was more focused on keeping form on point. Next was reverse BB rows for 5x10,9,8,8,7 (200,205,210,210,215). Next was chest supported T-Bar rows for 5x10,10,8,8,8 (80,85,90,95,100). Next was reverse grip pull downs for 4x10,8,8,7 (130,135,135,140). Hammer strength rows followed for 4x12,12,10,9 (190,200,210,220). Last was straight arm pulldowns for 5x15,15,12,12,10 (50,50,55,55,60). Afterwards, I stretched and foam rolled before heading home and downing a whole scoop of mass gainer and 10oz of milk. Much needed rest day tomorrow before chest and tricep day on Monday.

[Jdot5]

12/10:
woke up this morning and weighed in at 198.4. Time to increase carbs just a bit. 200g still for chest and shoulder day but will increase to 225g for leg and back day. Chest and triceps for tomorrow

[Jdot5]

Woke up this morning at 310 and drank 3/4 scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I warmed up before heading to spark chest, triceps, and abs day. First up was bench press. I did 3 warm up sets before it was time to go live. This weeks session is 5/3/1 at 75%,85% and 95%. First set was 205 for 5 reps. Second set was 235 for 3 reps. Third set was 260 for for 1 rep. Next was incline BB bench press for 4x10,8,6,6 (185,190,190,190). Decline bench press followed for 4x10,10,8,7 (185,190,195,195). Pec deck was next for 4x15,12,10,10 (155,160,160,165). Last for chest was a superset was high pulley cable crossovers for 3x15,15,12 (30,35,40) and low pulley cable crossover for 3x15,15,12 (30,35,40). Now was time for tricep work. First was angled bar pushdowns for 5x15,15,15,11,10 (75,75,75,80,80). Last was overhead rope extensions for 5x15,15,12,11,10 (50,50,55,55,57.5). I then did some quick shoulder work with a superset of reverse pec deck 3x13,13,10 (150,150,160) and DB lat raises 3x15 (25). I then did some ab work. I did a tri-set of: hanging knee raises 4x20,17,15,12 (20,20,25,25), russian twist 4x15,15,15,12 (25,25,30,30), and cable crunches 4x15,15,15,12 (57.5,57.5,62.5,62.5). Afterwards, i stretched before heading home and eating eggs and 1 cup of oatmeal. Active rest day tomorrow.

[Jdot5]

No gym, no cardio. Just slept in til 615 this morning. Leg day on deck for tomorrow

[Jdot5]

Woke up this morning at 310 and downed 3/4 scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before it was time to go live. First set was 260 for 5 quick reps. Second set was 295 for 3 quick reps. Third and final set was 330 for 1 rep. Next up was front squats for 4x10,10,8,8 (140,145,150,155). Next up was good mornings for 4x10,10,8,8 (150,155,160,165). Leg extensions were next for 4x15,13,12,10 (170,175,175,180). Last was lying leg curls for 4x15,13,12,10 (105,110,110,115). I then did some ab work. First was decline crunch for 4x15,15,12,12 (35,35,45,45). Last was a combination of hanging leg raises and hanging knee raises for 4x12. Afterwards, I stretched and foam rolled before heading home and eating eggs, pancakes, and turkey bacon. Active rest day tomorrow

[Jdot5]

Woke up this morning, threw on some sweats, and knocked out 40 mins on the treadmill. Was able to break a real good sweat. Boulder shoulder and biceps tomorrow

[Jdot5]

Woke up this morning and downed 3/4 scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed a scoop of Dymatize pre. Upon arriving, I warmed up before heading to spark shoulders and biceps day. First up was standing BB military press. I did 4 warm up sets before it was time to go live. First set was 135 for 5 quick reps. Second set was 155 for 3 reps. Last set was 170 for 1 rep (new pr). Next was a superset for rear delts. I did cable rear delt fly 5x15,15,15,10,10 (25,25,25,30,30) and bent over cable rear delt fly 5x15 (15). Smith machine upright rows were next for 4x15,12,10,10 (115,115,120,120). Smith machine shrugs were next for 4x15,13,10,10 (230,230,235,235). I then did cable lat raises for 5x15,15,15,12,12 (15,15,20,20,20). Last for shoulders was machine military press for 5x15,15,13,13,10 (75,75,80,80,85). Now was time for bicep work. First up was DB hammer curls for 5x15,15,15,12,12 (25,30,30,35,35). Last was hammer strength preacher curls for 5x15,14,12,11,10 (60,60,65,65,70). Afterwards, I stretched and foam rolled before heading home and eating scrambled eggs, 4 pieces of toast, 1 strip of turkey bacon, and spinach. Back day on deck for tomorrow

[Jdot5]

Woke up this morning and downed 3/4 scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I warmed up before heading to spark back day. First up was deadlifts. I did 3 warm up sets before it was time to go live. First set was 345 for 5 reps. Second set I did 390 for 3 reps. Third set was 435 for 1 rep. Definitely time to move up on numbers for everything, especially deadlifts. This wave i was more focused on keeping form on point since knocking out the weight was never in doubt. Next was reverse grip BB rows for 5x10,10,8,8,6 (205,210,215,215,225). Next was T-Bar rows for 4x10,10,8,7 (90,95,100,105). Wide grip pulldowns followed for 5x15,13,12,11,9 (65,70,75,75,80). Hammer strength rows were next for 4x12,12,10,10 (200,210,220,230). Straight arm pulldowns were next for 4x20,15,12,10 (45,50,55,60). I was going to do cycle for cardio but decided against cardio all together. I instead finished off today’s session with chin-ups. I did 10x7,6,6,5,5,5,5,5,3,3 to hit 50 reps. Next week the goal is to hit 50 reps in less sets. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and croissants. Much needed off day tomorrow.

[Jdot5]

12/17:
Woke up this morning and weighed in at 199.0. This upcoming week will be a deload week for the big 4 so Ill be working at weight percentages at 60%,65%, and 70%. Also ill be scaling the other exercises down to 3 sets each. Tomorrow is chest and triceps

[Jdot5]

Woke up this morning and downed 3/4 scoop of 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 chest and triceps day. Since its deload week, weights have been decreased for bench and sets for the other exercises had been trimmed down to 3 sets. First up was bench press for 3x5 (165,185,195). Next up was incline BB bench press for 3x8,7,6 (190). Decline BB bench followed for 3x8,8,7 (195,195,200). Pec deck was next for 3x15,12,10 (160,165,170). Last for chest was a superset of high cable crossover 3x15,15,12 (35,40,45) and low cable crossover 3x15,15,12 (35,40,45). Now was time for tricep work. First was cable kickbacks for 3x15,15,10 (20,25,32.5). Last for tris was overhead rope extensions for 3x15,12,11 (50,55,57.5). No extra delt work this week since its deload week so I jumped straight into ab work. First was tri-set: hanging knee raises 4x15,12,12,12 (25); side plank reach through 4x15; and cable crunches 4x15,12,12,15 (62.5). I finished up the day with superset of broomstick twist 4x15 (105) and lying leg raises 4x20. Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, and potatoes. May do either leg day tomorrow or an active rest day (will figure out tonight).

[Jdot5]

Woke up this morning, threw on some sweats, and knocked out 40 mins on the treadmill. Broke a solid sweat. Leg day tomorrow morning

[Jdot5]

Woke up at 307 and downed 3/4 scoop of 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 leg day. First up was squats. I did 3x5 (210,225,245). On each rep I did a 5 second hold at the bottom to help practice coming out the hole and building explosiveness. Next was front squats for 3x10 (145,150,155). Good mornings followed for 3x10 (155,160,165). Leg extensions was next. I changed things up this week and did 1 leg at a time each set to isolate each leg. I did 3x15,13,12 (85,90,95). Last was lying leg curls. Like leg extensions, I isolated each leg by doing it 1 leg at a time. I did 3x15,13,10 (55,60,65). Afterwards was ab time. First was BB rollouts for 4x12 (65). Next was cable wood choppers from high to low for 4x15 (15,20,20,25). Last was lying smith machine hip raises for 4x15 (315,315,335,335). Afterwards, I stretched and foam rolled before heading home and eating a chipotle bread wrap, potatoes, spinach, eggs w/ cheese and cinnamon, and turkey bacon. Active rest day tomorrow.

[Jdot5]

Woke up, threw on some sweats, and did a 40 min walk on the treadmill. Broke a real good sweat. Boulder shoulders and biceps tomorrow for my bday.

[Jdot5]

12/22:
Woke up this morning around 530 and downed 3/4 scoop of 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 shoulder and biceps day. First was Standing BB military press for 3x5 (105,115,124). Next was a superset of reverse pec deck 3x15,12,10 (150,160,170) and bent over lat raises 3x15,15,10 (20,20,25). Lying cable upright rows was next for 3x15,12,12 (50,57.5,57.5). Hammer strength shrugs was next for 3x12,13,15 (230,200,180). DB side lat raises were next for 3x15,10,10 (20,25,25). Last for shoulders was Machine military press for 3x15,15,12 (75,80,85). Now was time for biceps. First was DB hammer curls for 3x15,15,12 (30,30,35). Last was hammer strength preacher curls for 3x15,12,10 (60,65,70). Now was time for some quick ab work. I did some Adonis belt windshield wipers for 4x15 (55). Afterwards I stretched and foam rolled before heading home and having a shake with creatine. About 2 hours later was a trip to Denny’s for my official bday breakfast of pancakes, eggs, bacon, and hash browns. Back day tomorrow

[Jdot5]

Woke up this morning at 720 and downed a 3/4 scoop of 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 back day. First up was deadlifts for 3x5 (275,300,325). Next was reverse grip BB rows for 3x10,8,7 (210,215,220). Chest supported T-Bar rows for 3x10,10,8 (95,100,105). Reverse grip pulldowns for 3x15,12,10 (115,120,125). Hammer strength rows were next for 3x13,12,10 (210,220,230). Last was straight arm pulldowns for 3x20,13,12 (50,55,55). Afterwards, I stretched and foam rolled before heading home and eating eggs, potatoes, spinach, and turkey bacon. Rest day tomorrow and with the gym closed Monday, it will be an treadmill session early morning on Christmas.

[Jdot5]

12/25:
Weighed in around 203.2 fasted. Tomorrow we are back into the swing of things with 5/3/1. Ill add 5lbs to my 1RM for bench/military press while adding 10lbs to squats/deadlifts. Tomorrow is chest and biceps day. This week is 75%,80%,85%.

[Jdot5]

Even after sleeping in the past 4 days, it didnt take much effort to get up this morning at 310. Alarm went off, I downed 3/4 scoop of mass gainer, got dressed, and it was off to the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I warmed up before heading to spark chest and biceps. First up was bench press. I did 3 warm up sets before it was time to go live. I did 3x5 (210,225,240). Next was incline BB bench press for 4x10,8,5,6 (190,195,195,195). Decline BB bench press was next for 4x10,8,7,6 (195,200,200,205). Pec deck was next for 4x15,12,12,10 (160,165,165,170). Last was a superset of high cable crossover and low cable crossover for 3x15,15,12 (40,40,45). Now was time for bicep work. First was DB hammer curls for 4x15,15,13,13 (30,35,35,35). Last was hammer strength preacher curls for 5x15,12,11,10,10 (60,65,65,70,70). I then squeezed some quick delt work in with standing DB lat raises for 3x15,15,11 (25,25,30). I then did some oblique work with broomstick twist for 3x15 (105). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and baked bread. Quick turnaround with leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 310 and downed 3/4 scoop of mass gainer. I then got dressed and left for the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before it was time to go live. First set was 275 for 5 reps. Second set was 285 for 5 reps. Last set was 305 for 5 reps. Wasnt the best of sets but I got through it. Next was Front squats for 4x10,8,8,6 (155,160,160,165). Good mornings were next for 4x10,8,8,6 (165,170,170,175). Leg extensions were next for 4x15,12,12,10 (175,180,180,185). Last was lying leg curls for 4x14,12,10,10 (110,115,115,120). Afterwards was core work. First was hanging knee raises with lower oblique included for 4x12. Last was cable crunches for 4x15,15,12,12 (62.5,62.5,67.5,67.5). Afterwards, I stretched and foam rolled before heading home and eating eggs, protein pancakes and turkey bacon. Active rest day tomorrow

[Jdot5]

Alarm went off at 520 and almost went back to sleep....before getting kicked out the bed by my son. Without a place to sleep, I threw on a hoodie and sweatpants and knocked out 40 mins on the treadmill. Needed that good sweat since it was cold as a popsicle outside. Shoulders and triceps tomorrow.

[Jdot5]

Woke up this morning at 310 and downed 3/4 scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, i warmed up before heading to spark shoulder day. First up was standing barbell military press. I did 3 warm up sets before it was time to go live. First set was 140 for 5 reps. Second set was 145 for 5 reps. Third set was 155 and although tough, I got 5 reps. Next was a tri-set: Cable rear delt raises 5x15,15,15,10,10 (25,25,25,30,300; bent over lat raises 5x15 (15); and seated db lat raises 3x15 (15). Next was smith machine shrugs for 4x15,15,12,12 (225,230,235,235). Cable upright rows were next 4x15,15,15,12 (50,50,55,57.5). Cable lat raises were next for 5x15,15,11,10,10 (15,15,20,20,20). Last for shoulders were machine military press for 5x15,15,12,12,10 (80,80,85,85,90). Now was time for tricep work. First was rope pushdowns 4x15,13,12,10 (60,60,65,65). Last was overhead extensions with an angled bar for 5x12,12,12,15,15 (50,50,50,42.5,47.5). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and bread. Back day on deck tomorrow

[Jdot5]

12/30:
Woke up at 650 and downed 3/4 scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I warmed up before heading to spark back day. First up was deadlifts. I did 3 warm up sets before it was time to go live. I did 3x5 (350,375,400). Next was barbell rows for 5x10,10,10,10,8 (165,175,185,195,205). Next was reverse grip pulldowns for 5x15,13,12,10,10 (115,120,120,125,125). A superset followed of chest supported T-Bar rows 4x10,10,8,8 (95,100,105,110) and wide grip pulldowns 4x10,10,15,12 (70,70,65,65). Hammer strength rows were next for 4x15,12,10,10 (210,220,230,240). Last was underhand reverse grip pulldowns for 4x16,12,11,10 (45,50,50,55). Afterwards, I stretched and foam rolled before heading home and eating eggs, potatoes, turkey bacon and spinach. Off day tomorrow.

[Jdot5]

12/31:
Woke up and weighed in fasted, 203.8. Chest and biceps on deck for Monday.

[Jdot5]

Woke up this morning around 830 and made some breakfast: eggs, turkey bacon, and 1 cup of oatmeal. Ate around 910 before leaving around 945. On the way to the gym, I downed a scoop of Dymatize Pre and a scoop of Cellucor’s NO3 chrome. Upon arriving, I warmed up before heading to spark chest and bicep day. First up was bench press. I did 4 warm up sets before it was time to go live. First set was 225 for 3 quick reps. Second set was 240 for 3 reps. Third set was 250 for 3 reps. Since I was feeling good, I put on 255 and got 2 reps. Next was incline bench for 4x10,7,6,6, (195,200,200,200). Decline bench followed for 4x10,8,6,6 (200,205,205,205). Pec deck was next for 4x15,12,10,9 (165,170,170,175). Last for chest was a superset of high cable crossovers 3x15,12,12 (40,45,45) and low cable crossovers 3x15,12,12 (40,45,45). Now was bicep time. First was DB hammer curls for 4x15,15,12,12 (35,35,40,40). Last for biceps was hammer strength preacher curls for 5x15,13,11,10,10 (65,65,70,70,70). I had some extra time so I did some extra delt work doing Standing DB lat raises for 3x15,12,12 (25,30,30). Afterwards, I stretched and foam rolled before heading home and downing a scoop of mass gainer. Off day tomorrow since I’ll be up late watching My Tigers play Bama tonite. GO TIGERS!!!

[Jdot5]

No gym today since I went to bed late last night. Leg day on deck for tomorrow

[Jdot5]

Woke up this morning at 310 and downed 3/4 scoop mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before it was time to live. First set was 285 for 3 reps. Second set was 305 for 3 reps. Third set was 325 for 3 reps. With some extra energy, I decided to add an additional set. I did 330 for 2 reps. Next was front squats for 4x10,10,8,6 (155,160,165,170). Good mornings followed for 4x10,10,8,8 (165,170,175,180). Leg extensions was next for 4x15,12,11,10 (175,180,180,185). Lying leg curls completed the leg portion of the workout for 4x15,12,12,10 (110,115,115,120). Now was ab time. I did a triset for 4x15: hanging leg raises, side plank reach through, and toe touch crunches. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Active rest day tomorrow which will be cycle class tomorrow evening

[Jdot5]

After an inadvertant off day yesterday due to cycle being cancelled from the snow storm here, I woke up this morning at 305 and downed 3/4 scoop of mass gainer. 10 mins later, I was out the door. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I warmed up before heading to spark shoulder and tricep day. First up was BB military press. I did 3 warm up sets before it was time to go live. First set was 145 for a quick 3 reps. Second set was 155 for 3 reps. Third set was 165 for 3 reps. Fourth set was 170 which was a 1 rep max 3 weeks ago. I doubled up and hit 2 reps. Next was a superset of cable rear delt raises 5x15,15,15,10,10 (25,25,25,30,30) and behind back BB rear delt raises 5x15 (30). I then did seated DB lat raises for 3x15,12,12 (20,25,25). Smith machine shrugs was next for 4x15,13,11,10 (230,235,240,245). Lying cable upright rows were next for 4x15,15,13,12 (50,55,57.5,57.5). Cable lat raises were next for 5x15,12,12,12,12 (15,20,20,20,20). Last for shoulders was machine military press for 5x15,12,12,10,10 (80,85,85,90,90). Now was time for tricep work. First was 1-arm pushdowns for 4x15,15,11,10 (30,30,35,35). Last was overhead rope extension for 5x15,15,12,12,10 (50,50,55,55,57.5). I then had time for some quick ab work. I did 4x12 of hanging knee raises along with oblique raises along with russian twist (25,25,30,35). Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, and potatoes. Back day on deck tomorrow. Look to hit some heavy numbers on deadlifts