Andrewgen_Receptor's Training/Nutrition Log

[Andrewgen_Receptors]

Day 4

FitNotes Workout - Tuesday 31st October 2023

** Barbell Squat **
- 45.0 lbs x 8 reps
- 135.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 285.0 lbs x 3 reps
- 325.0 lbs x 3 reps
- 365.0 lbs x 5 reps
- 45.0 lbs x 10 reps

** Biceps Curl Pulldown **
- 90.0 lbs x 6 reps
- 150.0 lbs x 3 reps
- 150.0 lbs x 18 reps
- 150.0 lbs x 9 reps
- 150.0 lbs x 6 reps

** Romanian Deadlift **
- 135.0 lbs x 10 reps

** Ab-Wheel Rollout **
- 10 reps
- 10 reps
- 10 reps


Squats feeling good.

 

[Andrewgen_Receptors]

Day 1
FitNotes Workout - Thursday 2nd November 2023

** Overhead Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 155.0 lbs x 5 reps
- 175.0 lbs x 3 reps
- 195.0 lbs x 2 reps

** Seated Dumbbell Press **
- 40.0 lbs x 5 reps
- 80.0 lbs x 15 reps

** Pull Up **
- 22 reps
- 8 reps
- 3 reps

** Lat Pulldown **
- 85.0 lbs x 5 reps
- 115.0 lbs x 3 reps
- 140.0 lbs x 12 reps

** Smith Shrug **
- 135.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 16 reps

Motivation was in the shitter this morning. Had me questioning why I'm even hitting OHP when i can move more weight for more reps with better muscle targeting on Seated DB Press. I still don't have an answer to that.

Didn't want to lift, but still did. Gotta keep training that Discipline Muscle.

 

[Andrewgen_Receptors]

So I fell into a deload. Whoops.

I bought like 30lbs of protein and smoked half of it to eat throughout the week… macros are looking like 250-300g protein, 30-50g fat, <100g carbs and I’m not really finding myself hungry.

Breakfast: 4 eggs
Lunch: 1lb chicken breast
Dinner: 3-4 skinless chicken thighs, occasional carb add-in as I’ve tried 0 carb before and it didn’t jive well.

This quasi-carnivore thing I’m doing actually feels pretty good so I’m going to stick with it and see how it goes.

The scale hit a new low yesterday at 203.2lbs. Here’s the trend line.

 

[Andrewgen_Receptors]

I'm back to my one true love, TBJP PPL.

Avg weight last week: **205.3lb**

FitNotes Workout - Tuesday 14th November 2023

** Hammer Strength Shoulder Press **
- 135.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 12 reps
- 225.0 lbs x 10 reps

** Lateral Machine Raise **
- 120.0 lbs x 5 reps
- 150.0 lbs x 15 reps

** Flat Hammer Strength Bench **
- 135.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 10 reps
- 225.0 lbs x 5 reps

** EZ-Bar Skullcrusher **
- 125.0 lbs x 10 reps
- 85.0 lbs x 20 reps

** Pec Deck **
- 70.0 lbs x 5 reps
- 130.0 lbs x 5 reps
- 190.0 lbs x 15 reps

** Reverse Grip Cable Pushdown **
- 50.0 lbs x 15 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 8 reps


Right Tricep started feeling like shit at 125lb Skullcrushers. Probably should have warned up first.

 

[Andrewgen_Receptors]

Push
FitNotes Workout - Saturday 18th November 2023

** Hammer Strength Pulldown **
- 135.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 315.0 lbs x 3 reps
- 365.0 lbs x 12 reps
- 315.0 lbs x 11 reps

** Hammer Strength Row **
- 315.0 lbs x 5 reps
- 405.0 lbs x 3 reps
- 495.0 lbs x 9 reps
- 405.0 lbs x 8 reps

** Landmine Shrug **
- 90.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps

** Seated Machine Curl **
- 60.0 lbs x 5 reps
- 100.0 lbs x 12 reps
- 80.0 lbs x 8 reps
- 60.0 lbs x 8 reps

 

[Andrewgen_Receptors]

TBJP PPL Legs

FitNotes Workout - Monday 27th November 2023

** Leg Press **
- 405.0 lbs x 5 reps
- 585.0 lbs x 3 reps
- 855.0 lbs x 2 reps
- 945.0 lbs x 7 reps
- 855.0 lbs x 6 reps

** Leg Extension Machine **
- 100.0 lbs x 5 reps
- 140.0 lbs x 3 reps
- 220.0 lbs x 8 reps
- 180.0 lbs x 7 reps

** Lying Leg Curl Machine **
- 100.0 lbs x 5 reps
- 125.0 lbs x 3 reps
- 150.0 lbs x 6 reps
- 200.0 lbs x 12 reps
- 180.0 lbs x 11 reps

Added partials to failure on top set and back down sets for isolation exercises, not for compounds.

 

[Andrewgen_Receptors]

TBJP PPL Push

FitNotes Workout - Tuesday 28th November 2023

** Flat Hammer Strength Bench **
- 135.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 315.0 lbs x 12 reps
- 275.0 lbs x 6 reps

** Flat Dumbbell Bench Press **
- 100.0 lbs x 7 reps
- 100.0 lbs x 5 reps

** Hammer Strength Shoulder Press **
- 135.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 315.0 lbs x 7 reps
- 275.0 lbs x 6 reps

** Close Grip Bench Press (Smith) **
- 225.0 lbs x 6 reps
- 185.0 lbs x 5 reps

** Pec Deck **
- 65.0 lbs x 5 reps
- 125.0 lbs x 5 reps
- 165.0 lbs x 3 reps
- 225.0 lbs x 7 reps
- 185.0 lbs x 6 reps

** EZ-Bar Skullcrusher **
- 80.0 lbs x 5 reps
- 100.0 lbs x 16 reps
- 80.0 lbs x 12 reps

** Lateral Machine Raise **
- 40.0 lbs x 5 reps
- 110.0 lbs x 15 reps
- 90.0 lbs x 15 reps

** V-Bar Push Down **
- 60.0 lbs x 5 reps
- 120.0 lbs x 17 reps

I did this one by the numbers from TBJP and it's too much variety. Going to stick to just a few exercises, but with more working sets.

 

[Andrewgen_Receptors]

RIR0 PPL Week 1
Pull a

Bent over smith rows 6-10.
135x5
225x3
225x12
225x10

*no rest*

Smith Shrugs 6-10.
225x8

SA lat pull-down 6-10 (triple drop set).
5x135
5x225
11x315
9x325
6x275
6x225
5x185

Dante row 10-15.
10x100

*no rest*

seated cable row.
4x100

Bent over db reverse fly 12-15 3DS) **subbed Rest Pause in lieu of DS, weights not available to drop set**.
20x30
13x30, 7x30, 5x30

*no rest*

DB Gironda Swings.
6x15

Incline db curls 8-12 (30s rest).
12x30, 6x30 +partials

Db hammer curl 8-12 (WM).
11x30
22x22.5

Abs (deffered, no time)

 

[Andrewgen_Receptors]

Food yesterday:
P: 233g
F: 47g
C: 50g
Cal: 1561

---

RIR0 PPL
Legs a
Adductor 8-12 (3 drops sets).
*machine busted*

Calves.
10x205 w/30s negative last rep

Leg curl 6-10(60 second static hold).
10x200 +15s static hold
*need to drop*
8x175 +30s static hold

Leg extensions 12-15 (rest pause on last set).
20x16
9,5,3x200

Sissy Hack Smith squat 12-15 (widow maker on last set )
16,4xBW
(Fuck I'm bad at these)

Smith rdl 4-6 (no intensifier).
5x315(grip fail)
5x315(grip fail)


Took a gamble on which gym would be better equipped for this workout. I picked red and should have picked black

---

I watched a Huberman video on the science of discipline/ willpower. The short and long of it are: when you choose to do hard things/things you don't want to do, you hypertrophy the part of your brain that's responsible for these actions. When you choose not to do things you don't want to do, you atrophy it. This is the part of the brain responsible for your will to live.

A scientific way of saying: do more shit you don't want to do and you'll get better at doing shit you don't want to do.

I guess i know what I need to do.

 

[Andrewgen_Receptors]

I watched a Huberman video on the science of discipline/ willpower.

 

[Andrewgen_Receptors]

12/7 food
Cal: 1743
P: 275g
F: 49g
C: 50g

12/8 food
Cal: 1625
P: 131g
F: 44g
C: 187g

12/9 food
Cal: 2078
P: 270g
F: 65g
C: 103g

 

[Andrewgen_Receptors]

Randomly woke up after 4 hours sleep last night, couldn’t go back to sleep.

I knew it was a cold/flu because that never happens to me. Went off diet, smashed a ton of carbs and pedialyte, went on a pirate’s of the Caribbean bender.

I’m actually popping a temperature, which also never happens. Going to stay laid back until i clear this up.

 

[Andrewgen_Receptors]

RIR0 PPL
Push a
Calves
Flat Hammer press 6-10 reps (3 drop sets).
9x315
5x325
3x275
3x225
3x185

Low Incline db fly press+db Inc press 8-12 reps (failure with fly press > failure db Inc press. one set. Count fly press only).
12x60

Over head db flies 15-20 reps
(fail Shoulder Flye > fail OH Press. One set. Count OH Flye only)
16x45

Db lat raise 10-15
13x25
no rest
DB Gironda Swings 10-15.
5x20

Close grip smith bench 6-10 reps.
7x225
8x185+4partials

Single arm 90* cable push downs 10-12 (20-25 widowmaker last set)
12x70
21x70

Lets not talk about my diet the last few days. Back on the suck wagon (not as fun as it sounds).

 

[Andrewgen_Receptors]

Food
Cal: 1898
P: 337g
F: 28g
C: 50g

 

[PZT]

Food
Cal: 1898
P: 337g
F: 28g
C: 50g

Makes me wanna die reading that lol

 

[Andrewgen_Receptors]

I know 8 Sleep is trying to do this to make me feel better, but it really doesn’t

image817×2297 222 KB

That is an average of 6.18 hours sleep per night (including weekends)

 

[Andrewgen_Receptors]

Had a few unplanned days off. Wrapped up the school term and have 2 weeks off in a row coming up. Not sure what to fill the time with so working on plans for a trip to either Redwoods or Yosemite. Gotta see how the weather cooperates.

---

RIR0 PPL
Push b
Low Incline smith press 6-10.
10x225
8x225

Cable scoop fly 8-12.
15x33ea
13x33ea

Smith shoulder press 6-10.
17x135
15x135

Cable y raise 15-20.
20x22
18x22

Db tricep floor press 8-12.
22x58ea
13x58ea

Dips 8-12.
16xBW+0
12xBW+0
(Weird, I hit 12+ reps at BW+90lbs when I had this as the main Triceps movement during TBJP PPL)

Calves.

 

[lukiss96]

I'm not a machine guy, but I remember you have a solid bench. I'm happy for your progress and there's not much to say other than keep doing what works for you!

In terms of body measurements and stats, were are you currently and what's the goal?

I see you try eating low calories, are you far from your desired body fat %? If not, then slow down, you will find yourself cheating more often than not and then thinking this suffering does not pay off. I've been there once body fat approaches 12% it's no longer the same game and you need to do things moderately from here on now.

What's important is that you catch yourself in time to avoid worst case scenario - binging. If you see yourself cheating too often or even few days in a row and it starts to become not once in a while, it's time to back off. Your body is super smart, it can trick you telling you to bulk up all of a sudden. Happened to me before I was near 10% and then decided to randomly bulk up, I derailed my progress and went back to ~18% and then regretted. I finished the bulk only because all progress in fat loss was lost. I was dissapointed with myself.

P.S. not lecturing you or telling what to do, just saying my opinion.

 

[Andrewgen_Receptors]

I'm not a machine guy, but I remember you have a solid bench

I wish I felt the same

In terms of body measurements and stats, were are you currently and what's the goal?

Ballpark numbers: 5'9, 205lbs, 12-15%BF.
Arms: 17.25"
Waist: 31"
Thighs: 26"

Short-Term Goal: xxxlbs at 6%BF (followed by my first intentional bulk)
Long-Term Goal: 225lbs at 10%

I see you try eating low calories, are you far from your desired body fat %? If not, then slow down

I have gotten this advice on another forum and coach agreed. I will be aiming for 2500cals per day instead of ~2000.

not lecturing you or telling what to do, just saying my opinion.

I don't take it as a lecture - I'm glad to have the input of others. It's the only benefit I get from logging these days.

 

[Andrewgen_Receptors]

RIRO PPL
Pull b
Hammer pull down 6-10.
12x315
7x315

Chest supported db hammer strength rows (hit failure with flared then hit failure with elbows tucked, one set).
11,2x405

Rack pulls 4-6(no intensifier).
8x405
8x405

Reverse pec dec 8-12.
(Busy, couldn’t work)

SA db Preacher curl (hammer) 8-12.
13x35
10x35

Cable curl 8-12 (fail step back, fail step back, fail step back. triple drop set on last set).
16,4,2x30
9x50
6x40
5x30