AntM's Lean Bulk and Everything Else This Summer Log

[AntM1564]

Just got a call from the hospital about the biopsy on Wednesday. The woman said it looks like they are going to go through the groin instead of the wrist. I have done both. Last year I had major muscle spasms when they went through my wrist. For that reason I'm glad they are going through the groin. Also because I have a heavy push day Thursday and if I had to do heavy pushes the next day, I'd be a little nervous about a blood clot. The one negative is I have to lay there for at least 6 hours. I can't use the bathroom lying down lol.

[AntM1564]

August 19, 2015
Off Day

Today is my 3 year anniversary of my transplant. I just got home from th biopsy. They said it looks good. I have a follow up on the 31st to go over everything from last week and today. My groin is not nearly as sore as it was two years ago when they went that route. The bleed stopped pretty quickly as well.

On a sour note, I did not get either technical high school position. I am a little shocked since I went to school in the system, and at one of the schools I applied to, did my student teaching there, and worked there. However, I do realize that there were more qualified people that applied to those positions. I have pretty much no experience for obvious reasons. Well see what happens. Pretty bummed I won't have a teaching position this year, but I am a little relieved because I would have less than a week to prep my classroom and lesson plans.

Nutrition

Low Carb

Cals - 2,125
Carbs - 77g

• Fiber - 38g

Protein - 223g
Fat - 113g

• Sat. - 26g
• Poly. - 12g
• Mono. - 36g

[AntM1564]

August 20, 2015
Push Power

First, some non gym updates. Groin was a little tender today. I was nervous about doing one mobility exercise, but it went smooth. Looks good though. Minimal bruising and it is really only tender when something gets pushed up against the area.

Yesterday, I had a school, through the agency, call me to set up an interview. I called them today since I was a little loopy yesterday and had the interview already. It is for a Catholic School. Both positions are part time. One is a long term sub position that starts next week and ends some time in November. The second is a 3/4 position, part time, that has the potential to be full time. That is the one I would like. I would only be there, ideally, for this year since private schools do not pay as well. One portion of the interview was funny. The guy said since we are a private school, there are some things I can discuss that I normally wouldn't be able to. Basically, he asked if I was an atheist homosexual living with my partner lmao. I could tell he was not comfortable asking, he didn't ask like that though.

As far as training goes, OHP went very smooth today. Also, I planned on increasing my bench by 10 pounds from last week, but went up 15 and it was easy. Finally, after doing my mobility work at the end, I took a light, 10 pound, kettlebell and tried something. I did a one arm shoulder press and I liked it. I may incorporate those next cycle.

Training

OHP 3-5 min rest

120x2,2,2,2,2,2,2,3*

This week was 8x2 with the last set being AMRAP.

Flat Bench 2-3 rest

160x3,3,3,3,5*

This week calls for 5 sets of 3 with the last set being AMRAP.

Seated Machine Shoulder Press 60 - 90 sec rest

170x7,6,6

Incline Bench 60 - 90 sec rest

120x6,6,6

Close Grip Bench Press 60-90 sec rest

120x7,6,6

V Bar Cable Pressdown 45 - 60 sec rest

52.5x7,6,6

Nutrition

High Carb

Cals - 2,650
Carbs - 325g

• Fiber - 49g

Protein - 222g
Fat - 49g

• Sat. - 11g
• Poly. - 5g
• Mono. - 11g

[AntM1564]

August 21, 2015
Pull Hypertrophy

Training

T Bar Rows 60 - 90 second rest

107.5x6,6,6,6,6,6,8*

This week calls for 7x6 with the last set being AMRAP.

Pullups 60 - 90 sec rest

Bodyweight x 8,8,8*

This week calls for 3 sets of 8 with the last set being AMRAP. I

Underhand Machine Row 60 - 90 sec rest

120x11,10,10

V Bar Pulldown 60 - 90 sec rest

110x11,10,10

Meadows Lat Pulldowns 60 - 90 sec rest

40x10
42.5x10,10

First time doing these. I did them with a 40 pound band plus the weight listed above. Here is a video, I really enjoyed the movement.

https://www.youtube.com/watch?v=cv7CKUE_6c0

Facepulls 60 - 90 sec rest

17.5x10
12.5x10,10

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g

• Fiber - 46g

Protein - 224g
Fat - 79g

• Sat. - 18g
• Poly. - 11g
• Mono. - 33g

[AntM1564]

August 22, 2015
Lower Power

First off training, then I will talk about some decent news I got today.

Training was great today. Everything seemed easy and I had a great pump. My working sets of squats were 10 pounds heavier than last week. The first 3 or 4 sets were a little shaky, but I figured out why. I wasn't bracing my core 100%. I think this was because I wasn't doing it during my warm up sets. I usually treat my warm up sets, no matter if it is the bar or my heaviest warm up, like my working sets. Today, I was just flying through them for some reason. Once I figured out what was going wrong, I killed the squats. I even hit 2 extra reps on the last set since things went smoothly and because this was the last session before my deload starting tomorrow.

When I got home, I was having a nice post workout meal. I got a call from the teaching agency. They called me with a potential school, but I said no due to distance. Then he told me that the Catholic school which I interviewed at will probably call me Monday, if not Tuesday, with one of the offers. He said the position they want me to accept is the part time teacher, which is better than the long term sub. It would be a year long contract. Was this ideal, no. However, this is experience that will hopefully open doors to a full time position in a public school next year. Also, one of the classes I get to decide what I want to teach. The agency will get 7.5% of my salary, but it is still an okay amount of money.

Training

Back Squat 3-5 min rest

222x2,2,2,2,2,2,2,4*

This week was 8x2 with the last set being AMRAP.

Roman Deadlift 60 - 90 sec rest

250x3,3,3,3,4*

This week calls for 5 sets of 3 with the last set being AMRAP.

Leg Extensions 60 - 90 sec rest

165x7,6,6

Lying Leg Curl 60 - 90 sec rest

105x6,6,6

Stand Calf 45 - 60 sec rest

200x8,7,7

Seated Calf 45 - 60 sec rest

105x8,7,7

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g

• Fiber - 47g

Protein - 223g
Fat - 79g

• Sat. - 26g
• Poly. - 8g
• Mono. - 22g

[AntM1564]

AntM Reviews Body Nutrition Truetein





Here is a disclaimer. Prior to this, I was against this brand of protein. I purchased the Cinnabun a long time ago and it was very chalky and tasteless. Also, manufacturing issues turned me away. I'm not going to get into it, if you want, look it up.

I had samples of S'mores lying around and decided to give them a go. In the first picture, to the left, you will see a darker spot. That was actually some chocolate, almost like chocolate syrup. You can see that the powder has mini marshmallows in it as well. I had it as a shake in 8 ounces of almond milk and in a bowl of oatmeal. First, the shake.

As you can see there is no foaming or clumping. I was both surprised and disappointed with the consistency of the shake. It was very thin which is usually not the case with a blend. I prefer to have thicker shakes.

As far as the taste goes, for the shake, it was a light, not sweet marshmallow flavor. It wasn't bad, but not my cup of tea. If it was sweeter, I would have liked it more. It did not remind me or S'mores because there was no hint of chocolate or graham cracker.

In oatmeal, it is 10 times better. I don't know if it was the heat, but I got the marshmallow and chocolate flavors. It was very good. I wish there were either graham cracker pieces or some grit, like the top of a graham cracker.

All in all, it is not bad powder. The flavor is not overwhelming, but it is somewhat disappointing. The profile is great and the price is good. Would I suggest it, no. And that is because I would not purchase due to the underwhelming flavor. I would not spend money on a tub again, but if I tried samples of different flavors and found one I enjoyed, I would consider purchasing it in the future.

[AntM1564]

Quick update for this week before I get into today's session.

This week is a deload week. Volume will stay the same, intensity will slightly increase due to TUT and rest periods being at 60 seconds and no longer, except for the primary lifts on heavy days. However, weight will be decreased for every exercise. I will decrease the weight by 60%-70% of the weight I would have used. On squat, deadlift, and bench, I will use my 1 rep max from about 6 weeks ago and use 60% of that. Lifting temp will be even slower and more controlled with a hold at the contraction for everything, increasing TUT.

[AntM1564]

August 23, 2015
Push Hypertrophy

Weight - 150.2

Up .6 pounds this week. However, I did not go to the bathroom this morning pre weight, if you know what I mean. I probably would have been the same weight if I was able to go. Calories will stay the same this week. I don't know what has caused the weight gain. I think it is the Te. I do not look like I have gained fat, or much of it. I am still vascular and my waist is still the same from the 144-145 weigh ins.

Training session was good today despite it being a deload. Crazy pump, probably due to increased TUT and 2 scoops of Hemavol. I decided I am going to use these deloads as a week off stims. The only stims I will consume during the week is one packet of green tea daily.

Training

Incline BB Bench 60 sec rest

85x6,6,6,6,6,6,6,6

This week calls for 8x6

Seated Smith Shoulder Press 60 sec rest

55x6,6,6

This week calls for 3x6

Dips 60

Body weight x x12,12,11

Pec Deck 60 sec rest

70x12,11,11

Side Lateral Machine 60 sec rest

45x12,12,12,

Cable Standing Behind the Head Extensions 45 sec rest

15.5x12,12,12

Nutrition

Low Carb Day

Cals - 2,125
Carbs - 79g

• Fiber - 37g

Protein - 225g
Fat - 111g

• Sat. - 28g
• Poly. - 10g
• Mono. - 33g

[AntM1564]

August 24, 2015
Pull Power

I felt like a zombie walking into the gym today, I miss my stim pre workout! However, 2 scoops of Hemavol really delivers epic pumps, even at low reps.

I got a call from the Catholic high school. They are going to check my references tomorrow afternoon, after a funeral for the Principal's daughter, and if all comes back fine, I will be offered the position and have to go in later this week to do all of the paper work. I feel bitter sweet about it, but a job is a job and I need the experience.

Training

Deadlift 2-3 min rest

255x5,5,5,5,5

This week was 5x5

Barbell Rows 60 sec rest

110x2,2,2,2,2,2

This week calls for 6 sets of 2 with the last set being AMRAP.

Wde Grip Pullups 60 sec rest

Body weight x 6,6,6

V Grip Grip Lat Pulldown 60 - 90 sec rest

77.5x8,8,8

Hammer Strength Machine Row 60 sec rest

145x8,8,8

This is the plate loaded machine with the regular overhand grip or hammer grip. I do hammer grip, one arm at a time. This was 90 pounds each side.

Reverse Pec Deck 60 sec rest

65x8,8,8

Nutrition

High Carb

Cals - 2,650
Carbs - 325g

• Fiber - 47g

Protein - 226g
Fat - 48g

• Sat. - 12g
• Poly. - 5g
• Mono. - 9g

[AntM1564]

August 25, 2015
Legs Hypertrophy

Got the job! I have to go in tomorrow to do some paper work and get a card to get finger printed. I'm excitd, wish it was full time and in a public school, but beggers can't be choosers. Plus, at least I am a college.

Pumps were so painful today!

Training.

Leg Press 60 sec rest

215x6,6,6,6,6,6,6,6

This week called for 8 sets of 6

V Squat 60 sec rest

140x6,6,6

This week called for 3 sets of 6

Seated Hamstring Curl 60 sec rest

80x12,12,12

Leg Extensions 60 sec rest

85x12,12,12

Walking Barbell Lunges 60 sec rest

50x14,14,14

Reps for each leg.

Standing Calf Raises 45 - 60 sec rest

150x11,11,11,10,10

Seated Calf Raises 45 - 60 sec rest

100x11,10,10,10,10

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g

• Fiber - 47g

Protein - 225g
Fat - 80g

• Sat. - 18g
• Poly. - 10g
• Mono. - 28g

[AntM1564]

August 26, 2015
Off Day

Nutrition

Low Carb

Cals - 2,125
Carbs - 79g

• Fiber - 39g

Protein - 225g
Fat - 109g

• Sat. - 30g
• Poly. - 10g
• Mono. - 30g

[AntM1564]

August 20, 2015
Push Power

I won't be starting on Monday for teaching. The assistant principal said it is unlikely for HR to get all of the paperwork done tomorrow, but I should be in for some time next week. The salary is also going to be a little higher than what I anticipated.

Training

OHP 1 min rest

80x5,5,5,5,5

This week was 5x5

Flat Bench 60 sec rest

135x2,2,2,2,2,2

This week calls for 6 sets of 2. I did paused reps.

Seated Machine Shoulder Press 60 sec rest

110x8,8,8

Incline Bench 60 sec rest

80x8,8,8

Close Grip Bench Press 60 sec rest

80x8,8,8

V Bar Cable Pressdown 45 sec rest

35.5x8,8,8

Nutrition

High Carb

Cals - 2,650
Carbs - 325g

• Fiber - 49g

Protein - 225g
Fat - 50g

• Sat. - 12g
• Poly. - 4g
• Mono. - 6g

[AntM1564]

August 28, 2015
Pull Hypertrophy

Training

T Bar Rows 60 second rest

80x6,6,6,6,6,6,6,6

This week calls for 8x6

Pullups 60 sec rest

Bodyweight x 6,6,6

This week calls for 3 sets of 6

Underhand Machine Row 60 sec rest

80x12,12,12

V Bar Pulldown 60 sec rest

77.5x12,12,12

Meadows Lat Pulldowns 60 sec rest

25x12,12,12

I did them with a 40 pound band plus the weight listed above.

Reverse Pec Deck 60 sec rest

45x12,12,12

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g

• Fiber - 47g

Protein - 225g
Fat - 79g

• Sat. - 20g
• Poly. - 11g
• Mono. - 23g

[sonnydfrizzy]

Your story is inspirational man!!! What routine are you following??

[AntM1564]

Your story is inspirational man!!! What routine are you following??

A PPL routine by a member on another forum. Tomorrow begins my 12th week on it. I am going to continue it after the 12 weeks. I have really enjoyed it. I don't want to post the excel file without his permission.

[AntM1564]

August 29, 2015
Lower Power

Yesterday and today were horrible. I could not get as much lesson planning done due to the dumbest 3 hour training session today. Last night, my PC was acting up. I think I FINALLY resolved the issue. I have to work all day tomorrow so that is shot. Monday I have my follow up from my biopsy. Who knows how long that will take. I wanted to watch the Jets game tonight, I may have to do lesson planning during it though, we'll see.

Training

Back Squat 60 sec rest

185x5,5,5,5,5

This week was 5x5

Roman Deadlift 60 sec rest

175x2,2,2,2,2,2

This week calls for 6 sets of 2

Leg Extensions 60 sec rest

115x8,8,8

Lying Leg Curl 60 sec rest

70x8,8,8

Stand Calf 45 - 60 sec rest

210x8,8,7,6,6

Seated Calf 45 - 60 sec rest

115x8,8,7,7,6

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g

• Fiber - 48g

Protein - 225g
Fat - 78g

• Sat. - 25g
• Poly. - 8g
• Mono. - 17g

[AntM1564]

August 30, 2015
Push Hypertrophy

Weight - 157

As you can see, there was a BIG jump in weight this week. However, I did get a new scale. One of the pads at the bottom of my other one fell off a while ago, making me think it wasn't accurate. What I should have done was kept it for this weigh in to see what the difference was. With that in mind, I will not post what the difference is from last week. I will also not increase my cals this week just so I can see weight change from this week to next week. For what it is worth, I looked and felt leaner than last week. I think the other scale was way off.

Also, when I go for my appointment tomorrow, I will be weighed. I will have clothes on and it will be after eating and drinking water, but it will help me judge if this reading was correct or not.

Today's training session was great. I had an awesome pump going and I felt very strong. I missed my stims also!

Training

Incline BB Bench 60 - 90 sec rest

120x10,10,10*

This week calls for 3x10 with the last set being AMRAP. This was the weight I used for for sets of 6 reps!

Seated Smith Shoulder Press 60 - 90 sec rest

65x12,12,12*

This week calls for 3x12 with the last set being AMRAP. 5 pounds heavier than the last time I did 3x12.

Dips 60 sec rest

15x11,10,10

Machine Side Laterals 60 sec rest

70x11,10,10

Pec Deck 60 - 90 sec rest

100x10,10,10

Cable Standing Behind the Head Extensions 45 - 60 sec rest

20.5x12,11,11

Nutrition

Low Carb Day

Cals - 2,125
Carbs - 78g

• Fiber - 37g

Protein - 225g
Fat - 111g

• Sat. - 26g
• Poly. - 13g
• Mono. - 35g

[AntM1564]

Update on this week. I begin my career tomorrow. I will need to put in a lot of work. I will still be training, I will need my outlet after dealing with kids all day! However, I may not post my daily workouts like I have been. I will try to update at least 3 times per week though. I will make an effort to continue posting daily. I may not post the training the day of, but then it will be the day after. I will have the dates on the top though, so you'll know when I trained.

Also, this week is my 1 rep max week! I am super excited. I feel so much stronger. My goals are to hit 10 pounds heavier on each max out. I will not be maxing out on bench, it will be OHP. Here are my goals primary goals:

Deadlift - 375
Squat - 285
OHP - 145

Here are my secondary goals:

Deadlift - 405
Squat - 300
OHP - 155 (I would really want to hit 160, but I will take 155 since it is very close to my body weight)

[AntM1564]

August 31, 2015
Pull Power

I went over my primary goal today. I also had my follow up appointment for the biopsy. Everything is fine. My kidney function was slightly elevated, but it always is. And my liver enzymes were a little higher, but lower than they normally are.

Training

Deadlift 3-5 min rest

135x8
185x5
225x3
275x2
315x1
345x1
375x1
390x1
405x0
315x2

I attempted 405, but it was not going anywhere. Still, I got 375 which I at least wanted. This is 25 pounds heavuer than my last max out about 6 weeks ago.

Barbell Rows 60 - 90 sec rest

145x5,5,5,5,6*

This week calls for 5 sets of 5 with the last set being AMRAP.

Wde Grip Pullups 60 - 90 sec rest

7.5x6,6,6

V Grip Grip Lat Pulldown 60 sec rest

122.5x6,6,6

Hammer Strength Machine Row 60 - 90 sec rest

210x7,7,6

This is the plate loaded machine with the regular overhand grip or hammer grip. I do hammer grip, one arm at a time. This was 90 pounds each side.

Reverse Pec Deck 60 sec rest

105x8,7,7

Nutrition

High Carb

Cals - 2,650
Carbs - 325g

• Fiber - 50g

Protein - 225g
Fat - 50g

• Sat. - 11g
• Poly. - 5g
• Mono. - 7g

[AntM1564]

September 1, 2015
Legs Hypertrophy

Training.

Squat Press 60 - 90 sec rest

320x10,10,13*

This week called for 3 sets of 10 with the last set being AMRAP.

V Squat 60 - 90 sec rest

180x12,12,13*

This week called for 3 sets of 12 with the last set being AMRAP.

Seated Hamstring Curl 60 - 90 sec rest

120x12
125x10,10

Leg Extensions 60 - 90 sec rest

125x11,10,10

Walking Barbell Lunges 60 - 90 sec rest

80x14,14,12

Reps for each leg. One rep less than last week with the same weight. However, I only rested 60-70 seconds as opposed to the 90 seconds of last week.

Seated Calf Raises 45 - 60 sec rest

100x12,12,11,10,10

Standing Calf Raises 45 - 60 sec rest

150x12,11,11,11,11

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g

• Fiber - 47g

Protein - 224g
Fat - 76g

• Sat. - 22g
• Poly. - 10g
• Mono. - 18g

[AntM1564]

September 3, 2015
Push Power

Training

OHP 3-5 min rest

45x8
60x5
75x3
90x2
105x1
120x1
135x1
140x1
145x0
105x5

135 was tough, I could feel my glutes being worked from staying so tight. I was surprised I got 140, I wasn't expecting to.

Flat Bench 60 - 90 rest

140x5,5,5,5,7*

This week calls for 5 sets of 5 with the last set being AMRAP.

Seated Machine Shoulder Press 60 - 90 sec rest

170x8
180x6,6

Incline Bench 60 - 90 sec rest

120x7,7,7

Close Grip Bench Press 60-90 sec rest

120x8
125x7,7

V Bar Cable Pressdown 45 - 60 sec rest

52.5x8,6,6

Nutrition

High Carb

Cals - 2,650
Carbs - 325g

• Fiber - 48g

Protein - 225g
Fat - 46g

• Sat. - 14g
• Poly. - 3g
• Mono. - 5g

[AntM1564]

September 4, 2015
Pull Hypertrophy

So, I survived my first week of real teaching.

I was surprised with how well training went. I used a new PWO for the third time. First day was Monday, then yesterday and today. Monday, it made me feel odd. Fast heart rate, anxiety, etc. I did not feel that yesterday. Then today, I felt the same things with my head feeling very warm. Once I pulled into the parking lot, I had to open my door and vomited in the parking lot. I know it was the PWO. I'm done with it. Sucks since I have half a trial tub and a full tub left.I

Training

T Bar Rows 60 - 90 second rest

105x10,10,11*

This week calls for 3x10 with the last set being AMRAP.

Pullups 60 - 90 sec rest

Bodyweight x 8,7,6,6,5,5

This week calls for 3 sets of 8 with the last set being AMRAP. I just went until I got at least 36 reps.

Underhand Machine Row 60 - 90 sec rest

120x12
125x10,10

V Bar Pulldown 60 - 90 sec rest

110x10,10,10

Meadows Lat Pulldowns 60 - 90 sec rest

42.5x10,10,10

I did them with a 40 pound band plus the weight listed above.

Reverse Pec Deck 45-60 sec rest

75x12,12
80x10

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g

• Fiber - 48g

Protein - 225g
Fat - 74g

• Sat. - 20g
• Poly. - 10g
• Mono. - 17g

[AntM1564]

September 5, 2015
Lower Power

Training

Back Squat 3-5 min rest

45x8
95x8
135x5
165x3
195x1
225x1
255x1
275x1
300x1
225x3

25 pounds more than my last max.

Roman Deadlift 60 - 90 sec rest

235x5,5,5,5,6*

This week calls for 5x5 with the last being being AMRAP

Leg Extensions 60 sec rest

165x8,8,7

Lying Leg Curl 60 - 90 sec rest

105x8,7,6

Stand Calf 45 - 60 sec rest

210x7,7,7,7,6

Seated Calf 45 - 60 sec rest

120x8,8,7,7,6

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g

• Fiber - 49g

Protein - 225g
Fat - 76g

• Sat. - 24g
• Poly. - 8g
• Mono. - 18g

[Vitalero]

Great log AntMan
Nice progress on them lifts, how is your weight doing? i notice you eat a lot for a guy your size are you not gaining weight at the moment? have you tried upping them cals?
What i did notice is you are using way too many machines, i would recommend going DB or BB instead of most of the stuff, for me personally the "machine" exercises im doing are mostly a BONUS [I think the lat pulldown is the only one that is a real part of my routine]

keep at it!

[AntM1564]

September 6, 2015
Push Hypertrophy

Weight - 157

I weighed in at 157 again. No change. makes me think my old, broken scale was off. I am not upping cals this week since I feel good.

Exercise selection will be changing for the next six weeks.

I was surprised with how well training went today. My upper back and rear delts were so sore. Yesterday afternoon, I started to feel really tight so I did a lot of trigger point work pre bed. I think I was sore from that. Tomorrow is not going to be fun with deads though. My hamstrings are quite sore.

I'm also finalizing my Labor Day supp purchases. I think I'm just going with 1 Orange Triad, 2 Oximega Fish oil, and MAN Iso aminos B2G1 free with 10% off. makes it 40 cents a serving.

Training

Seated Smith Shoulder Press 60 - 90 sec rest

70x8,8,8,8,8,10*

This week calls for 6x8 with the last set being AMRAP. Weight is just the plates not including the bar.

Incline DB Press 60 - 90 sec rest

45x10,10,12*

This week calls for 3x10 with the last set being AMRAP. First time using DB in a while since my shoulder was bothering me. I don't think it was an injury, just general fatigue since I felt the fatigue in both shoulders this time and I mentioned my shoulders were sore to begin with.

Incline Skull Crushers 60 - 90 sec rest

60x12,11,11

Machine Side Laterals 60 sec rest

70x12,11,10

Flat DB Press 60 - 90 sec rest

55x10,10,10

Cable Rope Pressdown 45 - 60 sec rest

19x11,10,10

Nutrition

Low Carb Day

Cals - 2,125
Carbs - 78g

• Fiber - 38g

Protein - 225g
Fat - 110g

• Sat. - 28g
• Poly. - 12g
• Mono. - 32g

[AntM1564]

Great log AntMan
Nice progress on them lifts, how is your weight doing? i notice you eat a lot for a guy your size are you not gaining weight at the moment? have you tried upping them cals?
What i did notice is you are using way too many machines, i would recommend going DB or BB instead of most of the stuff, for me personally the "machine" exercises im doing are mostly a BONUS [I think the lat pulldown is the only one that is a real part of my routine]

keep at it!

Weight has been slowly going up which is my goal. I do not want to put on too much fat too quickly. A nice slow pace is what I'm aiming for. Also, I average 2,382 cals a day once you take a weekly average. I don't think that is much at all.

[AntM1564]

September 7, 2015
Pull Power

I'm surprised how well pulling went today with how sore my hammies were. It felt so easy. My triceps were destroyed and I could feel them working during my vertical pulling movements. Whenever I re-introduce skull crushers, I regret it the next day..

Training

Deadlift 3-5 min rest

295x5,5,5,5,7

This week was 5x5 with the last set being AMRAP

Pullups 60 - 90 sec rest

10x5,5,5

This week calls for 3x5 with the last set being AMRAP.

TBar Rows 60 - 90 sec rest

115x6,6,6

Close Grip Grip Lat Pulldown 60 - 90 sec rest

120x8
125x6,6

This attachment was not the real close V looking handle, but the close grip with the gap in the middle for that extra range of motion.

Banded Pulldowns 60 - 90 sec rest

70x7,6,6

+ a 40 pound band

Reverse Pec Deck 45 - 60 sec rest

105x7,6,6

Nutrition

High Carb

Cals - 2,650
Carbs - 325g

• Fiber - 49g

Protein - 225g
Fat - 49g

• Sat. - 10g
• Poly. - 4g
• Mono. - 6g

[AntM1564]

September 8, 2015
Legs Hypertrophy

Training.

V Squat 60 sec rest

190x8,8,8,8,8,11*

This week called for 6x8 with the last set being AMRAP.

Squat Press 60 sec rest

320x10,10,12*

This week called for 3x10 with the last set being AMRAP.

Seated Hamstring Curl 60 sec rest

125x12,11,11

Leg Extensions 60 sec rest

125x12
130x10,10

Walking DB Lunges 60 sec rest

30x14,12,11

Reps for each leg.

Seated Calf Raises 45 - 60 sec rest

105x12,11,11,10,10

Standing Calf Raises 45 - 60 sec rest

155x12,11,11,10,10

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g

• Fiber - 48g

Protein - 225g
Fat - 74g

• Sat. - 21g
• Poly. - 10g
• Mono. - 17g

[AntM1564]

September 10, 2015
Push Power

Training

Flat Bench Press 3-5 min rest

165x5,5,5,5,8

This week called for 5x5 with the last set as AMRAP. First two sets were tough. I widened my grip and felt stronger there. I am going to stick with that grip width. I was surprised to get 8.

OHP 90 sec rest

110x5
100x5,5

This week called for 5x5 with the last set as AMRAP. I had to drop the weight I would have needed to rest a lot longer at 110.

Weighted Dips 60 - 90 sec rest

35x8,7,7

Incline Bench 60 - 90 sec rest

120x8
125x7,7

Seated DB Shoulder Press 60-90 sec rest

45x7,6,6

I was focusing on forum since I have not done these in the longest time. I was really focusing on tucking my elbows.

Straight Bar Cable Pressdown 45 - 60 sec rest

52.5x7,6,6

Nutrition

High Carb

Cals - 2,650
Carbs - 325g

• Fiber - 47g

Protein - 225g
Fat - 45g

• Sat. - 15g
• Poly. - 3g
• Mono. - 4g

[AntM1564]

September 11, 2015
Pull Hypertrophy

Got some reviews coming tomorrow if I can find some extra time.

Training

Pulldowns 60 - 90 second rest

110x8,8,8,8,8,9*

This week calls for 6x8 with the last set being AMRAP.

Seated Cable Row

107.5x10,10,11

This week calls for 3x10 with the last set being AMRAP. I used the close grip attachment with the gap in the middle to get that extra ROM.

Overhand Grip Seated Cable Row 60 - 90 sec rest

92.5x10,10,10

Close Grip Pulldown

100x11,10,10

Done with the close grip attachment with the gap for extra ROM

Yates Grip Machine Row 60 - 90 sec rest

125x10,10,10

Reverse Pec Deck 45 - 60 sec rest

85x12,12,11

Nutrition

Moderate Carb

Cals - 2,375
Carbs - 207g

• Fiber - 48g

Protein - 225g
Fat - 74g

• Sat. - 20g
• Poly. - 10g
• Mono. - 17g