Andrewgen_Receptor's Training/Nutrition Log

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Traps and arms look a little better in the second pic. Think it’s you leaning up, or did you possibly have more carbs or pump in the second pic?

Looking good nonetheless
Thanks

Possible/probable pump but I did nothing for traps, at least nothing directly.
 
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RIRO PPL
Pull B *Garage edition

SS Lat Pulldown (3 sets +intensifier)
19x165ea
10x165ea
7x165ea(+partials)

Chest Supported DB Row (Flared>Standard, 1 set)
10,3x80ea
(Form was fucky here)

Smith Rack Pulls
10x225
17x225

Reverse DB Flye
25x22ea

Cable Rope Hammer Curl (rest pause)
20x88
11x88
7x88

Cable Curl (fail>step back, fail>step back, fail>step back, fail)
11x77
4x77
3x77

Crushed this whole thing in like 35 mins. Off to San Diego for another gymnastics competition.
___
2 days ago: <30g carbs
Yesterday: normal carbs
Today/tomorrow: we'll see, just hoping to hit protein goals. Need to buy canned chicken for next time.
 
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San Diego was cool but rainy the whole time. Little one walked away with a ton of medals for gymnastics.

We went to the San Diego zoo yesterday and put in a fuckload of steps. Cool zoo but I could feel that my legs were absolutely depleted earlier today. I ate some carbs to prep for leg day, then the woman started demanding things from me. 60-90 mins of mild to hard cardio later, and all those carbs were gone.

TL;DR: my legs were shaking before I touched a weight.

RIR0 PPL
Legs B Week 3

Db leg curl 12-15
Did not perform, will give 2 more weeks before reattempt

Adductor 6-10
17x85
13x95
8x95

Calves
27x225 Narrow
17x225 Wide

Hack squats 6-10
14x585
11x585
7x585

Db rdl 6-10(no intensifier)
10x120ea
10x120ea
10x120ea
(Stopped early all sets, left lower back cramping and was about to pass out)

Walking Lunges
20x35lb
20x35lb
20x35lb

Had a pretty awesome calf pump and saw a lot of new veins, figured id share.
1000009652.jpg

I’ll be honest, I expected a performance drop that did not come to fruition. Now if you’ll excuse me, I think I’m going to go throw up.
 
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HIIT/Traps
Bent Over Seated DB Shrugs (Muscle Round)
6x90ea
6x90ea
6x90ea
6x90ea
6x90ea
6x90ea

Trap Bar Farmer Carry
40pace x225lb
1min
30pace x225lb
1min
20pace x225lb
30sec
10pace x225lb

Stationary Bike
5mins LISS
10mins HIIT (1min on 1min off)

Treadmill
10mins LISS

Dropping carbs to 125g/day.
 
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RIRO PPL
Push a Week 4

Calves
Close 28x445

Incline Hammer press 6-10 reps (3 drop sets).
9x315
7x315
3x315
5x285
4x235
4x185
4(+partials)x135

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).
18,1x60

Over head db flies 15-20 reps
(fail Shoulder Flye > fail OH Press. One set. Count OH Flye only)
20,3x50

Machine lat raise (3DS)
18x125
6x95
5x80
5x60

Machine Triceps Ext (rest pause)
21x100
11x100
7x100

90* cable push downs 10-12 (20-25 widowmaker last set)
12x60
20x50

Yesterday: loaded all carbs (rice) to evening meal because "off" day.
Today: loaded all carbs (banana, pineapple, bagel) to pre/intra workout because weights today.
I may stick with this.

I'm eating 250-300g protein daily and it feels like my body is telling me it wants more protein. Is that weird? It feels weird.
 
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RIR0 PPL
Pull A Week 4

Machine Low Rows 6-10.
11x405
9x405
7x405
*no rest*
Horizontal Machine Shrugs 6-10.
18x405

CG lat pull-down 6-10 (triple drop set).
12x210
6x210
11x170
6x150
7x120
8x100

Dante row10-15.
10x120
*no rest*
seated cable row.
5x120

Reverse Pec Deck 12-15 3DS.
20x100
8x80
7x70
8x60
*minimal rest*
Low to High Face Pulls
21x70

CG EZ Curl (Rest-Pause)
21x60
8x60
5x60

Abs
No time

Turning up the dial on weekly workload; i wont know how much i can handle if i don't push myself to find out.
Legs are still knackered - have to figure something out to help them recover. I'm not sure they'll be ready to train in 2 days if not.

Was looking good in the mirror this morning though.
 
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Legs ended up recovering fine.

RIR0 PPL
Legs a
Week 4
Adductor 8-12 (3 drops sets).
15x101
9x101
8x101 (18)
9x79 (14)
4x67 (12)
3x56 (10)

Calves.
Close 30x445
Wide 18x445

Leg curl 6-10(60 second static hold).
Did not perform, Hamstring in recovery

Leg extensions 12-15 (rest pause on last set).
12x260
8x260
9,5,3x200
(Holy fucking Quad pump, theyre hard like a rock and not in the sexy way)

Sissy Hack Smith squat 12-15 (widow maker on last set )
10xBW
21xBW
(Quads still murdered)

Machine rdl 4-6 (no intensifier).
8x405
7x405

GPP
Torque Tank M4
Push 100% 20yd x180lb
Push 100% 20yd x180lb
Push 75% 20yd x180lb
(Was planning to do 2x 20yd sprints down to 0% resistance. Did not complete, my lungs are dying)

Performance increased on everything. Significantly in some areas. GPP broke me off, which it was supposed to (not part of the program).
 
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RIR0 PPL
Push B week 4
Machine Decline press 6-10
16x315
9x315
6x315
x315
5,3,1x225 (5s in the hole attempt lol)

Cable fly 8-12
23x45
18x45
9x45

Machine Shoulder Press 6-10

High Face Pulls (Flared Elbows)

Skull Crushers 8-12 +3DS

Dips 8-12

Calves

Stopped logging halfway through. Lifting turned into therapy.

Last week was fucking dogshit. I almost blew up my marriage and I'm still halfway to doing it.

I went off diet pretty bad for a meal yesterday. Whole box of protein pasta and parmesean. I ate my feelings like a shithead.
 
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RIR0 PPL
Pull B Week 4
Hammer pull down 6-10.
225lb

Chest supported hammer strength rows (hit failure with flared then hit failure with elbows tucked, one set).
405lb

Rack pulls 4-6(no intensifier).
405lb

Reverse Cable Flyes 8-12.
35lb

SA db Preacher curl (hammer) 8-12.
35lb

Cable curl 8-12 (fail step back, fail step back, fail step back. triple drop set on last set)
100lb

Going to stop logging sets and reps for a bit and refocus on rep/set quality. Logging weights only.

Exercise order all fucked up, did rack pulls first and I'm pretty sure all performance drop was related. Will monitor, was feeling flat going into this.

Curls due tonight.

Good news is I'm looking leaner everywhere and weight is dropping. Progress Pic due soon.
___
Spoke with the wife, things are okay but we have to sort some stuff out. For all the risks marriage has, I'm not okay with settling for less than awesome.
 
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Ab twister
12x145lb
10x145lb

Cardio (fasted)
30mins

2 week progress pic (green is new)

1000009705


Weight last: 209.4lb
Waist last: 35"
Weight current: 207.1lb(-2.3lb)
Waist current: 35"(0)
 
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RIR0 PPL
Legs B week 4

Db leg curl 12-15
Starting back up next training day.

Adductor 6-10
101(Machine max)
4 sets

Calves

Hack squats 6-10
585
4 sets

Db rdl 6-10(no intensifier)
120ea
2 sets (lower back cramping hard)

Walking Lunges
40lb
2 sets

Fuck me I'm feeling depleted. Recovering between sets took a lot longer but strength didn't drop.
 
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Had another Vegas trip this weekend. Ate like shit and came back weighing less. Saturday morning i had a nearly 1,000cal breakfast and started going hypoglycemic in less than 2 hours; was almost passing out by 4 hours. That was new.

RIRO PPL
Push A Week 5

Calves
512

Incline Hammer press 6-10 reps (3 drop sets).
315
225

Hammer Strength Conv Shoulder Press
315
275
225
135 partials

Over head db flies 15-20 reps
(fail Shoulder Flye > fail OH Press. One set. Count OH Flye only)
40

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).
35
(Had nothing left)

Machine Triceps Ext (rest pause)
120

90* cable push downs 10-12 (20-25 widowmaker last set)
Did not perform, ran out of time.
 
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RIR0 PPL
Pull A Week 5

Machine Low Rows 6-10.
3 sets 405
1 set 365
*no rest*
Horizontal Machine Shrugs 6-10.
365
Stay

CG lat pull-down 6-10 (triple drop set).
210
210
170
140
110
(really ran out of steam here)
Stay

Dante row10-15.
120
*no rest*
seated cable row.
120
Stay

Reverse Pec Deck (half-ROM)
100
85
70
55
Stay

CG EZ Curl (Rest-Pause)
70
Stay

Abs

Recovery between sets is dropping but strength is doing okay. Minor drop in strength come 4th set for low rows.
 
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Took a few days off unplanned as marriage things needed to be situated, then that ran into another gymnastics competition.

Things are going better with the wife.

Did legs today with the woman. Didn't track anything but pushed to failure.
 
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RIR0 PPL
Push B week 5
Machine Decline press 6-10
365 3 sets
315 w/1s rest pause 1 set
Stay

Cable fly 8-12
50 3 sets

Machine Shoulder Press 6-10
315 1 set
275 1 set
225 2 sets
Drop

Reverse DB Flye 1/2 rep at length
30x45ea
16x45

Dips 8-12
BW 2 sets

Skull Crushers 8-12 +3DS
DNP

Calves
DNP
 
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RIR0 PPL
Pull B Week 5

Hammer pull down 6-10.
315, 3 sets
225 partials, 1 set

Chest supported hammer strength rows (hit failure with flared then hit failure with elbows tucked, one set).
10,3x405lb
315 extreme stretch, 30s

Rack pulls 4-6(no intensifier).
405lb

Hunched Shrugs
90ea, 2 sets

Reverse Cable Flyes 8-12.
DNP

SA db Preacher curl (hammer) 8-12.
30lb, 3 sets

EZ Curl
100lb, 3 sets
60lb, 1 set
 
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RIR0 PPL
Legs B week 5

Machine leg curl 12-15
200 (machine max), 2 sets
Stay

Adductor 6-10
101(Machine max), 4 sets
Stay

Calves
580, 1 set + extreme stretch

Hack squats 6-10
585
2 sets

Db rdl 6-10(no intensifier)
DNP

Walking Lunges
DNP

Really wasnt feeling it today. I knew my legs weren't recovered before touching a weight. Elbows hurting, knees cranky, completely drained by set 2 of 4 on Hack Squats. Called it early.

Not exactly inspiring, but weight is still dropping and mirror is agreeing.

Have been running [Push, Pull, off, Legs, off] for a few weeks; may need to drop to EOD training.
 
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