✳️↪️ Feed2Grow's Fitness Journey ↩️✳️

[pezking7p]

Epic leg session. Tons of volume. Must have had trouble sitting after that.

[Feed2Grow]

You on dat cell tech creatine brah?

Bro.....so funny you say that. I got into a big debate (actually argument b/c other trainer was yelling haha) a few months back about Cell Tech. Other trainer swears by the stuff & makes all kinds of outlandish claims about it. Which doesn't really bother me, what he does with his clients is between them....but once he started pushing it onto other members I stepped in. Long story short, I spent about 6 hours pooling research & compiled a document that combated ever point he made. I give it to him and he refused to discuss it with me further haha.

Grant - Epic legs workout!! Mine are wobbly just reading it. What do you do for warm ups to get your knees and quads ready for such a big load so quickly?

Thanks Rusty! As far as my warmups go, I typically start with 10 min of cardio (lately shooting basketball, but usually hop on a cycle). After that, I foam roll for about 5 minutes (quads, IT bands, hamstrings, calves, adductors, etc.). I finish up with some dynamic stretches and and usually good to go from there. I really like Jeff Nippard's protocol on warming up: https://www.youtube.com/watch?v=r2I4CrDlL3o&t=368s

Thanks for stopping in to my journal Congrats to you btw, on your wedding! And, really great advice in here on diet, especially. It's easy to get caught up in an all or nothing attitude when it comes to nutrition and the lifestyle.

Thank you! It most definitely is.

[Feed2Grow]

Date: 7/3/2017

Training Day: Pull (Back & Bicep)

Machine Row (Speed Work)
Set 1x5 110
Set 2x5 110
Set 3x5 130
Set 4x5 130
Set 5x5 130

Seated Cable Row
Set 1x15 130
Set 2x15 130
Set 3x15 130

Dual Cable Lat Pulldown
Set 1x15 27.5
Set 2x15 35
Set 3x15 35
Set 4x15 42.5

Dumbbell Bench Supported Incline Row
Set 1x15 45s
Set 2x15 45s
Set 3x15 45s

Cable Standing Pullover
Set 1x12 42
Set 2x12 42
Set 3x12 42

Preacher Curls
Set 1x15 60
Set 2x15 60
Set 3x15 60

Cable Concentration Curls
Set 1x12 15
Set 2x12 15
Set 3x12 15

Standing DB Hammer Curl
Set 1x6 each 40’s
Set 2x6 each 40’s
Set 3x6 each 45’s

Session Notes:
My shoulder felt much better today, almost no issues except for a tweak on the cable lat pull down (which I substituted for dual handle cable rows).

Cardio
1 hour basketball

[Feed2Grow]

Date: 7/4/2017

Training Day: Push (Chest, Delt, Tri)

Flat Barbell Bench Press
Set 1x3 190
Set 2x3 190
Set 3x3 190
Set 4x3 190
Set 5x3 190
Set 6x3 190
Set 7x3 190
Set 8x3 190
Set 9x3 190
Set 10x3 190

Incline Dumbbell Bench Press
Set 1x7 80s
Set 2x7 80s
Set 3x7 80s

Decline Barbell Bench Press
Set 1x8 175
Set 2x8 175
Set 3x8 175

DB Lateral Raise
Set 1x12 25s
Set 2x12 25s
Set 3x12 25s

Reverse Cable Fly
Set 1x12 12.5
Set 2x12 12.5
Set 3x12 12.5

Cable Face Pulls
Set 1x12 20
Set 2x12 20
Set 3x12 20

Skullcrushers
Set 1x7 90
Set 2x7 90
Set 3x7 90
Set 4x7 90
Set 5x7 90

Session Notes:
Solid Independence Day push session. Chest & shoulders are pretty sore from this one, the increased intensity (lower rep range) usually leads to some soreness for me until my body adapts after a few sessions.

Cardio:
45-min LIT (Low Intensity Training) leisure walk

Thought of the Day:
Don’t be afraid to swap exercises around if you feel pain! When I first started training, I stuck to the workouts I followed 100% no matter what, regardless if I felt discomfort. This led to injury over time. Swapping from a barbell bench to DB bench will not have a significant impact on your training outcomes!

I was able to train even though the gym was closed (perk of being a PT), which was really nice. This is my last week training here, it’s been a good 5 years! I’m going to miss it.

Here’s a pic from the middle of this session, had a solid pump so figured I'd take a picture. (I do recommend taking random gym pictures, looking back over the years at progress is very motivating!)

[TGreggors]

Read your whole original post. You remind me a lot of myself. I began seriously lifting back at the very end of 2011, and I also went on a bulk that was way too aggressive in late 2012/early 2013. In on this!

[JerG]

Looking solid!

[Feed2Grow]

Read your whole original post. You remind me a lot of myself. I began seriously lifting back at the very end of 2011, and I also went on a bulk that was way too aggressive in late 2012/early 2013. In on this!

Very cool Taylor, thanks for taking the time to read all that! We are definitely in a good position still being in our early/mid 20's to build some significant muscle over these next few years. So many people don't figure out how to string all the variables (training, nutrition, life, etc.) together to make progress until later in life. Excited to see where we are with another solid 7 years under our belts!

Looking solid!

Thanks JerG. You log dating all the way back to 2008 & the beginning of college is very similar to Taylor and I's start into serious training. All the way back to freshman year haha.

[NoCarbsNoSugar]

looking really good up there, buddy!

[NoCarbsNoSugar]

... and your log has 5 stars now
well deserved!

[pezking7p]

Kind of sad to leave your gym behind. Uni gym?

[Feed2Grow]

... and your log has 5 stars now
well deserved!

Oh wow, I didn't even notice that. Thanks!! Hopefully this log has been able to provide value to others. I always enjoyed getting to see the day to day of how people approach training and nutrition.

Kind of sad to leave your gym behind. Uni gym?

It really is man. I've learned & grown so much as a trainer and lifter at that gym the past 5 years, lots of great memories!!

[Feed2Grow]

Date: 7/6/2017

Training Day: Legs B

Hammer Strength V-Squat (Power)
Set 1x5 180 (2 PPS)
Set 2x5 180
Set 3x5 180
Set 4x5 180
Set 5x5 180

Cybex Squat Press
Set 1x20 450
Set 2x20 450
Set 3x20 450

Goblet Squats
Set 1x15 80
Set 2x15 80
Set 3x15 80

Leg Extensions
Set 1x12 155
Set 2x12 155
Set 3x12 155
Set 4x12 155

Lying Leg Curl
Set 1x12 100
Set 2x12 100
Set 3x12 100

Seated Calf Raise
Set 1x14 110
Set 2x14 110
Set 3x14 110

GHD Sit-Up
Set 1x10 BW
Set 2x10 BW
Set 3x10 BW

Session Notes:
Legs felt pretty good during this workout. Taking time to get a quality warmup in really makes a difference for me. I don’t see how some people can walk straight into the gym hop right into their working sets….I feel like I’d either tear something or break in half. On another note, those GHD situps are no joke, I’m always really sore the next few days after those.

Cardio
20-min basketball

Thought of the Day:
Going in today for my last training session before officially moving. Going to be bitter sweet. I may be inactive here for a few days to get settled in, but this should officially be the last major life event of this season in life. Can’t believe how fast time is flying by.

[TGreggors]

Best of luck on the move, dude! Wish I were still in Memphis because I'd be 100% down to meet up to at least train in the same gym

[Feed2Grow]

Best of luck on the move, dude! Wish I were still in Memphis because I'd be 100% down to meet up to at least train in the same gym

Thanks a ton man, I know I would have definitely liked to have gotten a lift in together if things would have better aligned.

[Feed2Grow]

Date: 7/7/2017

Training Day: Pull (Back, Bi)

Hammer Strength Row
Set 1x5 280 (3 PPS, 5)
Set 2x5 280
Set 3x5 280
Set 4x5 280
Set 5x5 280
Set 6x5 280
Set 7x5 280
Set 8x5 280
Set 9x5 280
Set 10x5 280

Cable Lat Pulldown
Set 1x8 140
Set 2x6 180
Set 3x6 180
Set 4x6 180

Seated Cable Row
Set 1x8 180
Set 2x8 180
Set 3x8 180
Set 4x8 180

Rope Cable Pull Over
Set 1x10 35
Set 2x10 35
Set 3x10 35

Chest Supported Spider Curl
Set 1x10 70
Set 2x10 70
Set 3x10 70
Set 4x9 70
Set 5x8 70

Session Notes:
My shoulder felt very good today, totally back to normal. Last week, lat pulldowns really made it twinge, but this session they were good to go. Spider curls were brutal, I’d definitely recommend you look into them if you want to try a different bicep exercise.

Cardio
30 min basketball


Date: 7/8/2017

Training Day: Push (Chest, Delt, Tri)

Flat Barbell Bench Press (Speed)
Set 1x5 135
Set 2x5 135
Set 3x5 135
Set 4x5 135
Set 5x5 135

Incline Dumbbell Bench Press
Set 1x15 60s
Set 2x15 60s
Set 3x15 60s
Set 4x15 60s

Machine Chest Press
Set 1x15 130
Set 2x15 130
Set 3x15 130

Wide Cable Fly
Set 1x12 30
Set 2x11 25
Set 3x11 25
Set 4x11 25

DB Shoulder Press
Set 1x15 40s
Set 2x14 40s

Cable Lateral Raise
Set 1x15 10
Set 2x15 10
Set 3x15 10

Cable Tricep Extension
Set 1x12 52
Set 2x12 52
Set 3x12 52

Underhand Grip Cable Tricep Extenstion
Set 1x10 47
Set 2x10 47
Set 3x10 47

Session Notes:
Killer pump on the last training session at my old gym, definitely was a good one. Five solid years of consistent training…..just reminiscing over all the hours and sessions put in here is crazy to me. Ready to get acclimated to something new though!

Cardio
None

Thought of the Day:
Getting a UHAL tomorrow and packing up then heading out Tuesday morning. Hopefully I will be able to train on Wednesday. Will make sure to update the log when we get settled in! Thanks everyone for following along, it is most appreciated. For any questions regarding training, nutrition, & health feel free to shoot me an email (in sig). Happy Sunday everyone!

[Feed2Grow]

Update:
Hey everybody, I just wanted to post a quick update to my log. We successfully made the move to Memphis, TN last Tuesday. After a super busy week, things are beginning to normalize a bit. Moving and starting a new job were the final items to check off the list for a super busy Summer ’17. So relieved to get back to a regular schedule. I have been training, but using this week to familiarize myself with all the equipment in the new gym. I will post my workouts again next week!

[pezking7p]

Good crap going on in here. Congrats on a summer of major events, you made it!

What's the new job? Are you going to pursue full time trainer/coaching on the side?

[Feed2Grow]

Good crap going on in here. Congrats on a summer of major events, you made it!

What's the new job? Are you going to pursue full time trainer/coaching on the side?

Thanks a ton! Decided to dive head first into personal training full-time. Working at LT Fitness while I'm in Memphis. The goal is to spend these next few years really mastering my craft by fully focusing on training. Really excited to get it going.

[pezking7p]

Thanks a ton! Decided to dive head first into personal training full-time. Working at LT Fitness while I'm in Memphis. The goal is to spend these next few years really mastering my craft by fully focusing on training. Really excited to get it going.

Good luck, your positive attitude is going to take you far.