Muscletech Clear Muscle 12 Week Log

[Marshall28]

Nice updates in here man!

[sfgiants13]

Sorry for the delay but I'll get an update in tomorrow. Today has been a little crazy trying to get everything done after I flew back into town. I did do a press workout today and tomorrow is when I start actually following the GST program as well as bulking. I'll start around 3000 calories. Today I'll likely be a bit lower than maintenance to try to keep my 7 day average as close to maintenance as possible after being out of town this weekend. I'll report back tomorrow morning!

[anandagirl]

Sorry for the delay but I'll get an update in tomorrow. Today has been a little crazy trying to get everything done after I flew back into town. I did do a press workout today and tomorrow is when I start actually following the GST program as well as bulking. I'll start around 3000 calories. Today I'll likely be a bit lower than maintenance to try to keep my 7 day average as close to maintenance as possible after being out of town this weekend. I'll report back tomorrow morning!

Awesome!! Be sure to take starting photos!

[sfgiants13]

Yesterday was a bit of a tough workout after travelling and running around all day, but I still managed a decent workout. Here are the lifts:

Bench - 235 x 3, 3, 3 (exactly what I did last time but I had no spotter like I normally would so I couldn't go for those last reps)
Decline bench - 205 x 8, 7, 8
Lat pulls - 185 x 8, 7, 8
Shoulder press - 70 x 10, 8, 8 (an improvement)
Tricep pulldowns - 155 x 10, 8, 9 (had to sub these for skullcrushers since I couldn't get an open bench)

Now that I'm bulking again I'm excited to see what I can do. Also there's no more late night volleyball games so that should greatly improve my Wednesday night workouts since I won't be dead tired like I am now. Since we won out in playoffs yesterday we had 3 straight games and I didn't get to sleep until 2am. Needless to say there will be much coffee today.

I'll get a photo or two up around the 6 week mark and and the end. That way I'll have a comparison and hopefully see some progress during my bulk.

[sfgiants13]

Yesterday was another slightly rough workout. With my late night games I only got about 4 hours of crappy sleep. Thankfully I feel better today so the rest of the week should be good. I forgot how happy eating makes me so I'm enjoying the 3000 calories. That should fuel some progress as well especially being a good bit into the log. Here were the numbers from yesterday. Overall the workout wasn't bad but since I was so tired I started to struggle on the later reps

Weighted pullup 15 x 8, 8, 7 - I seem to struggle with more than 8 pullups regardless
Military press - 110 x 8, 8, 11 - An increase of reps from last time but still short of what my 1RM number is
Seated cable rows - 160 x 15, 145 x 17 - I misread the weight and ended up 15 pounds over last weeks numbers but the form was pretty bad so I dropped it back to last week and upped the reps over last week
BB Incline press - 160 x 13, 12 - Upped the weight but again ran out of gas at the end
BB Curl - 90 x 15, 13 - Same story
Leg raise 15 x 15, 15, 15

I'm hoping to get some good sleep tonight after I bbq dinner so tomorrow should be a good workout with hopefully more progress on deadlifts.

[sfgiants13]

Starting with yesterdays workout I've made a few tweaks to how I workout. First, I'm going to start timing my rest periods because I've been sitting around way too long between sets and I think it's causing me to lose focus. It'll take a bit of getting used to and some time to try to figure out optimum rest. But, yesterday I was able to get in some extra sets and still take less time than normal, even though I was a bit gassed at the end. I'm thinking around 3 minutes for compounds and 2 for others (maybe a bit more for legs and less for exercises such as shrugs, hyperextensions, abs, etc.) I'm also debating switching my Wednesday workout to Tuesday which would have me do 3 days in a row, 2 off, workout Friday, off until Sunday. I'll have less rest between Sunday and Tuesday workouts, but, I'm off those days and generally feel better vs. working out Wednesday after work so I feel like it may be beneficial.

Yesterday was lift day.

Deadlift - 185 x 8, 8, 12 - got another rep vs. last time with less rest so decent result but man the less rest killed me
BB lunge - 100 x 12, 15 - should've taken more rest the first set but the second one I pushed hard
Hyperextensions - 25 x 15, 15, 15 - good movement, but my legs were so tired it felt like my knees were on the verge of collapsing
Leg press - 480 x 15, 15, 15 - more weight an extra set vs. normal
Leg curls - 165 x 15, 14
Shrugs - 70 x 15, 16
Weighted cable crunch - 195 x 16, 16, 16

Back at it tomorrow!

edit: Forgot to mention that my Muscletech PWO got delivered yesterday. I'm pretty excited to try out the cotton candy flavor.

[sfgiants13]

Yesterday was an ok workout. I'm still working on lower rest periods, but I got to the gym way later than planned and met up with some family so I powered through in 30 minutes. While I set a new calculated PR with bench, my supp exercises had higher weight but I crashed on the last few reps on some of them. Overall, I'll take it since my core lifts are where I've really struggled this past year.

Bench - 185 x 8, 8, 14
Decline barbell - 150 x 12, 13
Tbar rows subbed for lat pulls since all lat stations were taken
DB shoulder press - 60 x 12, 12
Tricep pushdown sub for skullcrushers 125 x 16, 16

Today is leg day. I'm hoping to do the higher set count of 3 sets instead of 2 for most supp lifts, but squatting and then doing front squats 2 exercises later kills me so we'll see how that goes. Right now I'm 183.5 which is about 3 pounds heavier than 3 weeks ago. A lot of that is probably the initial gain from upping the calories for a bulk so it should be a pretty steady .5-1 pound per week from here on out assuming some travelling doesn't mess that up like it usually does.

[Marshall28]

Looks like a solid session man! Keep it up.

[sfgiants13]

Yesterday was a decent workout considering I had to wait around about 45 minutes for a rack. 3 of my exercises use a rack and doing my abs at the beginning would mess with my head knowing I had a full workout after so I biked a bunch and wandered aimlessly around the gym for a while. I did do my leg press set first because I got tired of waiting, but midset saw out of the corner of my eye a couple leaving 2 racks so I stopped and basically ran towards them.

Leg press - 480 x 15, 15, 13
Squat - 205 x 8, 8, 10 - not bad considering I had done leg press prior which I usually don't. This set felt great and while I'm still not back to my max I had in the past I'm back to making progress which is good.
Good morning - 100 x 15, 14, 15
Front squat - 160 x 15, 12
Ab work

I was able to still get in more volume as well and every supp exercise had at least 90% of the 15 rep goal so I'm moving up the weight again. I'm back at it today with my pull/OHP workout which is usually Wednesdays but I'm moving it up and doing 3 workouts in a row now trying to avoid being tired after work and getting in a subpar workout.

[FormulaLT1poweR]

Be sure to get some decent rest time in as well. Sounds like the last few workouts have been rushed, or subpar to your standards.

Rest is just as important, don't deny yourself of sleep.

Sounds like your lifts are increasing, so that is always a positive as well. Bulking is always fun, when you can lift more!

[sfgiants13]

There really was no way around it. With the game schedules I had Tuesday night it was always happening. Although that was only for the last few months or so. Before that, no idea what was causing my lack of progress for the past year. Now, those days are done and the games are usually early enough to where it won't be an issue. I struggle to sleep Tuesday nights anyway since Wednesday is the first day of my work week but the games just compounded the problem. Now, at least I can rest until Friday so I can get back on track because those rough Tuesday nights made the entire workweek tough no matter how much I slept the following nights. It's definitely nice to be making progress again. I feel great and have minimal soreness (except after leg day which was also brief). I'm doing more volume in the same amount of time or less at the gym. Today was a good workout and I'll do a report on it tomorrow. I'm close to running out of bottle #1 so I'll do a writeup with some goals I've had as well and how I'm doing on those within the next week or so.

[sfgiants13]

Per usual I didn't sleep great last night, but still much better than how Tuesdays have been for the past few months. Oh well I'm off a couple of days from the gym so I'll be good to go Friday. Here was yesterdays workout.

Weighted pullup - 20 x 6, 6, 7 - happy getting that 7th pullup in
Military press - 145 x 6, 6, 6 - a good few sets, but another rep would've upped my calculated max so I really want to hit that next time
Seated cable rows - 165 x 10, 10, 10, 10 - same weight as last time but more reps along with an extra set (my gym only has 20 pound incraments and a 5 pound addon so upping weight on these is a bit hard)
Curls - 100 x 9, 8, 8 - A decent set
Incline machine press (couldn't get an incline bench so I subbed) - 180 x 12, 210 x 10, 225 x 8
Ab work

I didn't really feel any effect from moving my workout up a day and doing 3 in a row so I'm going to continue with that. My next workout is Friday so I'l report back then and probably do those writeups I talked about in the last post some time next week.

[Marshall28]

Rest is very good man. Keeping hitting those numbers.

[sfgiants13]

I was quite pleased with yesterday. My deadlift calculated max went up about 20 pounds. I pleasantly surprised myself. My back is a bit sore but as far as I can tell it's not pain so maybe I'm finally building the core and lower back strength to help avoid frequent injury in the future.

Deadlift - 205 x 6, 6, 10
BB lunge - 125 x 9, 9, 8
Hyperextensions - 25 x 15, 15, 15
Leg press - 490 x 9, 8, 8
Leg curls - had to skip because for whatever reason everyone and their mother was doing these last night
DB shrug - 80 x 10, 10, 10
Ab work

Overall a solid workout. Hopefully I keep building!

[sfgiants13]

Yesterday was a decent workout. Not much to report on that front otherwise.

Bench 210 x 6, 6, 215 x 8 (I upped the weight a bit and came up 1 rep short of a new bench calculated PR. I may try upping it again next week even though that's not quite how the program is designed)
Decline bench - 210 x 8, 7, 7 - More weight and moving up again
Lat pulls - 185 x 8, 8, 7
Skullcrusher - 80 x 9, 8, 8
Machine shoulder press (all benches taken again) - 170 x 10, 185 x 8, 8

Today is leg day. I woke up with a really stiff back so I'm hoping after I warm up and foam roll I'll be good to go.

[Marshall28]

What you think your 1rm max is on flat bench ?

[sfgiants13]

It’s 265 from the average of a few calculators. The most I’ve done is 250 x 1 but that was a while ago.

I’m pretty consistently getting near that number now while in the past I would struggle a lot of days and getting close was a good day. It’s progress.

[sfgiants13]

Yesterday was another good workout. I was just short again of a calculated squat PR. I could've had that last rep but for whatever reason I lost focus and my mind just went nope. Either way it's more reps and weight yet again for most exercises.

Squat - 255 x 6, 6, 8 (last squat workout that my goal was 6 reps I did 6 for all so I added a few to the as many as I can last set)
Good morning - 120 x 8, 9, 8, 8 - Moving up again
Front squat - 200 x 9, 8, 8 - Really pleased with that
Leg press - 500 x 8, 9, 8
Ab work

Back again today for OHP/pull. It's 3-4 reps for my mains and 4-6 for the supplements. I'm quite sore and tired from volleyball yesterday so I'll give it a few hours to rest up then head over.

[Marshall28]

Good luck man! The rep calculator for me starts to get skewed anything after 3-4 reps.

[sfgiants13]

Good luck man! The rep calculator for me starts to get skewed anything after 3-4 reps.

Yep. These next 2 weeks are where I’ll get a better idea of where I’m really at. It’s 3-4 this week and 1-2 next week. I’m Optimistic.

[Marshall28]

Yep. These next 2 weeks are where I’ll get a better idea of where I’m really at. It’s 3-4 this week and 1-2 next week. I’m Optimistic.

Great! I have heavy doubles in two weeks so I am excited as well to see where my bench is. Guessing around 385-395.

[sfgiants13]

Yesterday was good again and I set a new PR on military press. That one is generally hard to up the weight with so I'm glad to be making progress.

Weighted pullups - 30 x 5, 4, 4 - These felt great and the 5 reps is a PR with 30 pounds
Military press - 155 x 5, 3, 3 I hit 5 reps and kept the last 2 within the 3-4 range. I usually struggle with fatigue on the last 2 when my as many as I can set is the first one so that's good
Cable rows - 185 x 6, 6, 6, 6, 4
Curls - 110 x 6, 4, 5, 4
Ab work
Incline DB press (sub for barbell since it wasn't open) - 75 x 6, 8, 8, 8

[Marshall28]

I haven't done MP in forever. Normally just to OHP. Might have to change it up.

[sfgiants13]

I did a quick lift workout this morning. It was supposed to be yesterday but some family stuff came up. I’m also leaving on a laat minute trip to celebrate my wife’s bonus so my next workout will likely be Tuesday. I’m going to redo the rep range of this week since it’s so out of whack. With that in mind here is this mornings workout

Deadlift - 225 x 6, 4,4 - my focus just wasn’t there and my back was starting to round so I didn’t push it. Still not terrible and I bet next week I will so much more than 6
BB lunge - 150 x 4,4,4 - more weight again
Hyperextension - 25 x 15,15,15
Leg curl - 185 x 6,6,6
DB shrug - 80 x 6,6,6
Ab work

I’m going to try to do light workouts while gone just to keep up. I don’t know why I said my travel will slow because who am I kidding it’s what I do lol. But I’m getting much better about managing workouts despite being gone so much.

[Marshall28]

How are you feeling overall? How far are you into the 2nd bottle ?

[sfgiants13]

How are you feeling overall? How far are you into the 2nd bottle ?

A quick look at it and I have a bit over half of it to go. Considering I started about 6 weeks ago that sounds about right. I actually feel really good. I'm able to get in more volume in similar or less time to previous workouts and my soreness is minimal. I also think switching to 3 straight days and only working out once during my work week is helping because I'm not at my best when I hit the gym after work.

I was supposed to hit the gym today but I just got home. My flight that was supposed to leave at 8am and get me home around 1030 ended up being delayed until nearly 5pm so I got to spend my day trying to figure out another way to get home. I eventually found a connecting flight on Southwest. Life of an airline employee I guess. You do what you can to get home. Today has completely drained me so I'll resume the normal schedule like last week didn't happen which is what I planned anyway. On the bright side, with how much I had to walk between terminals at the airport trying to get on various flights I burned off a lot of the crap at the airport I ate. I know I'm bulking but I tend to go a bit crazy when I'm travelling so that adds a bit more body fat compared to my normally small surpluss.

[sfgiants13]

I'm going to hit the gym later for lift day today. It's usually on Friday but I'm holding a lot of water weight right now from the vacation eating and work catering bbq yesterday. Although I was proud of myself for not stuffing my face. Either way I'm hoping to get the weight back to normal since my diet is normal now as is my workout schedule. Since I've been out of the gym for a few extra days I'll write about some of my goals going forward.

1) Clean up my diet

When I bulk and add calories my diet tends to get worse as it progresses. My main goal here is to keep added sugars under 10% of my daily calories. I have a real soft spot for cereal and that makes it tough sometimes. I'm going to try to eat more food that will be better from a health perspective and hopefully that will improve my energy levels in the gym (although that's been better lately). Also, I'd like to be more consistent with my drinking. Now, I enjoy life and won't ever get to the point where I'll cut out drinking completely, but I tend to go in cycles where I'll drink 3 times per week heavily, and then I'll drop back to a few drinks per week or one night with friends. Vacations are a bit different, but at home I need to be better for my long term health. Also, I love pizza so if I get the drunchies I'm in trouble. It can be tough because it'll be one night out with friends, a few beers after a game which I do twice per week, one night with the wife, etc. It just adds up quickly.

2) Hit my weight goals on squat and DL

I've already hit 2 plate bench but I'm working toward hitting 3 plates with squats and DL. My squat used to be better in the past pre injury(s) and I'm progressing back up. It just sucks that since I've been lifting for 2-3 years now consistently for the first time in my life so progress is much slower.

Those are my main ones. I'll continue to bulk until mid August/early September at a minimum. I have a week in the Caribbean in early October for our anniversary so I'll be looking to cut prior to that. My main concern is that I'll have spun my wheels but I'm improving my lifts so that concern is easing a bit. I'm trying to stay fairly lean now that I've done a few bulk/cut cycles but I know I still need another bulk to get a decent base of muscle mass.

Anyway I'll report back after todays workout.

[Marshall28]

Looks like some solid goals!

[sfgiants13]

Yesterday was a good workout and my weight stabilized so I'm happy now. I was able to knock out 8 reps at deadlift so that should put it above my max for bench. I feel great today as well so that's a plus.

Deadlift - 225 x 8, 4, 4
BB lunge - 155 x 4, 4, 4, 3
Hyperextensions - 25 x 15, 15, 15, 15
Leg press - 540 x 4, 6, 6
DB Shrug - 75 x 6, 6, 6, 6
Ab work

[Marshall28]

8 reps on deadlift is cardio plain and simple.