Andrewgen_Receptor's Training/Nutrition Log

[Andrewgen_Receptors]

Cardio and should mobility

DB Shoulder Press
Pump

Ahrens Press
Pump

OH Tricep Cable Ext
Pump x2

Shoulder mobility work

Treadmill
10mins

Stationary Bike
10mins

Sauna
10mins

Progress pic 3/22/24


I spy quad veins.

Weight was 203 something this morning, but too all over the place the last week to average.
Didnt bother measuring waist; progress is obvious in pictures.

Cold plunge up to 4 mins. Last few days were rough to get through, today felt a lot easier - even relaxing at a point.

 

[Andrewgen_Receptors]

State went well except everyone got sick upon returning. Glad for competitions to be over though.
Missed a few days from life and illness but I'm back.

TBJP P/P
Week 3 Push:
DB OHP 6-12
15x95ea
9x95ea
8x80ea
13x60ea
*Lateral Delt Raise, 1xfail
13x30ea

Conv Decline Bench Press, 6-12
13x315
8x315
7x275
13x225 +3 partials
Flat Cable Flye, 2xfail
16x45
10x45

Dips, 6-12
9x90
Machine Skullcrusher, 2xfail
25x110
16x110

Sissy Hack Squat, 6x12
DNP
Leg Ext, 1xfail
10x265

Cold plunge 3 mins. Would have done longer but I'm still a little compromised from the illness.

Found a new shoulder press variant where you use the standing calf press machine as a standing shoulder press... tried it, and it's going to be my new main shoulder movement. No pain and it worked great.

 

[Andrewgen_Receptors]

TBJP P/P
Week 4 Push:
Viking Press 6-12
9x225
12x225
10x185
15x135
*Machine Lateral Delt Raise, 1xfail
19x105

Conv Decline Bench Press, 6-12
15x315
9x315
7x275
9x225
Pec Deck, 2xfail
20x85
13x85

Dips, 6-12
6x90
*dropped 3 from last. Triceps toasted after Bench.
Machine Skullcrusher, 2xfail
DNP

Sissy Hack Squat, 6x12
18xBW
Leg Ext, 1xfail
DNP

Was supposed to deload but i needed the therapy.

 

[Yano]

Sissy Hack Squat

I don't get to use all the machines like you guys do so if this is a dumbass question just tell me it's a dumbass question.

Do any of the Hack Squats actually simulate a real Hack ?

Like if you go back and look at how George performed them he held the barbell behind him at his waist then went knees over toes with his heels touching and it was like a broad jump kind of thing ya know ... odd to describe.

Just curious if there was machine or set up in commercial gyms , t handle in a belt squat works at home just fine.

 

[Send0]

I don't get to use all the machines like you guys do so if this is a dumbass question just tell me it's a dumbass question.

Do any of the Hack Squats actually simulate a real Hack ?

Like if you go back and look at how George performed them he held the barbell behind him at his waist then went knees over toes with his heels touching and it was like a broad jump kind of thing ya know ... odd to describe.

Just curious if there was machine or set up in commercial gyms , t handle in a belt squat works at home just fine.

yes, and a hack squat machine is better than a barbell hack. You can load more weight, and aren't limited in ROM (due to plate sizes).

 

[Andrewgen_Receptors]

TBJP P/P
Week 4 Pull:
Machine Row, 6-12
16x315
10x405
13x315
Horizontal Shrugs, Muscle Round
DNP

Hammer Strength Lat Pulldown 11-15
25x90ea
11,4x90ea (partials)
*Rear Delt Flye or Reverse Pec Deck, 1xfail
DNP

Supenation Curls, 6-12
12x50
8x50
9x40
12x35
*Hammer Curl, 1xfail
9x40

Rack Pulls, 1x6-12
8x495
Laying Leg Curl, 1xfail
DNP

I forgot to mention

Exercise order was entirely FUBARed.

1. Curls
2. Rack Pulls
3. Lat Pulldown
4. Machine Rows

This played a big role in performance - there was a big drop doing it in this order. I blame the rack pulls because I had to show off for the baddie across from me in the power rack.

 

[Andrewgen_Receptors]

TBJP P/P
Week Deload Push:
Viking Press 6-12
13x225
*Machine Lateral Delt Raise, 1xfail
21x120

Conv Incline Bench Press, 6-12
12,2x225
Pec Deck, 2xfail
DNP

Dips, 6-12
14x90
Machine Skullcrusher, 2xfail
15x120

Sissy Hack Squat, 6x12
12xBW
Leg Ext, 1xfail
12x260

Stressed and struggling to eat. At least I'm losing weight

 

[TeddyBear]

Cardio and should mobility

DB Shoulder Press
Pump

Ahrens Press
Pump

OH Tricep Cable Ext
Pump x2

Shoulder mobility work

Treadmill
10mins

Stationary Bike
10mins

Sauna
10mins

Progress pic 3/22/24

View attachment 49768
I spy quad veins.

Weight was 203 something this morning, but too all over the place the last week to average.
Didnt bother measuring waist; progress is obvious in pictures.

Cold plunge up to 4 mins. Last few days were rough to get through, today felt a lot easier - even relaxing at a point.

Whole build is good. Envious of those quads and slabs of abs

 

[Yano]

yes, and a hack squat machine is better than a barbell hack. You can load more weight, and aren't limited in ROM (due to plate sizes).

thanks at least i got an answer from someone ,, fuck this kid.

 

[Send0]

thanks at least i got an answer from someone ,, fuck this kid.

No problem... I forgot to mention it, but a hack squat machine also removes other limiting factors, such as grip strength. Probably more of an issue for someone like me, vs someone like you that can already deadlifting 500+ lbs.

 

[Andrewgen_Receptors]

thanks at least i got an answer from someone ,, fuck this kid.

because I didn't respond to you?

 

[Yano]

because I didn't respond to you?

there ya are , i figured if i kicked the couch hard enough youd eventually wake up and look around haahaha.

 

[Andrewgen_Receptors]

I'm pulling a Hat Trick on viruses... 3 viruses over 3 weeks. Temp was at 101.4 two days ago. Started supplementing Vitamin D injections again.

Tbh im getting tired of cutting. I'm going to start cutting harder because I'm just sick of it... havent been in a caloric surplus in over 2 years and I'm ready to start growing. Considering more gear to aid in this.

TBJP P/P
Week 1 Pull:
Machine Row, 6-12
21x405
15x315
Horizontal Shrugs, Muscle Round
6x220
6x220
6x220
6x220
5x220
3x220
Stay

Hammer Strength Lat Pulldown 11-15
27x90ea
24x80 (1/2 ROM at length)
Reverse DB Flye (Kroc style)
47x35ea

Supenation Curls, 6-12
6x50 (-6)
12x35
*Hammer Curl, 1xfail
DNP

Rack Pulls, 1x6-12
5x495
(-3)
Laying Leg Curl, 1xfail
DNP

Going to move biceps work to first and rack pulls before horizontal rows. Too much interference from other exercises.

Stressful life stuff is calming down; i may expand on this in the future, its just deeply personal.

 

[Andrewgen_Receptors]

TBJP P/P
Week 1 Push:
Viking Press 6-12
7x275
14x225
*Machine Lateral Delt Raise, 1xfail
23x135

Conv Inc Bench Press (wide), 6-12
12x275
9x225
Cable Flye, 2xfail
12x35ea
7x35ea

Dips, 6-12
14x90
Machine Skullcrusher, 2xfail
DNP

Sissy Hack Squat, 6x12
13xBW
Leg Ext, 1xfail
DNP

 

[Andrewgen_Receptors]

Off day

30 mins stationary bike AHR 140BPM

This is day 3 of harsh cut.
P: 230g
F: 35g
C: 125g

 

[Andrewgen_Receptors]

TBJP P/P
Week 1.5 Pull:
Supenation Curls, 6-12
13x50
Bump
14x35
Bump

Kroc Row, 6-12
13x120ea
Stay
14x100ea
Stay

Hammer Strength Lat Pulldown 11-15
13x115ea
14x90 (1/2 ROM at length)
Stay
Reverse DB Flye (Kroc style)
DNP

Rack Pulls, 1x6-12
5x495
Stay
Laying Leg Curl, 1xfail
DNP

*Hammer Curl, 1xfail
12x40

Horizontal Shrugs, Muscle Round
DNP

Fucking depleted, my god.

 

[Andrewgen_Receptors]

Went 4 for 4 on illnesses. Supposed to train today but not feeling 100%. Bed verified this via HRV.


Dropping the DHB, mast is running low so I'll be discontinuing soon, will continue on with test and deca at low dose. Considering ordering more mast.

 

[Andrewgen_Receptors]

TBJP P/P
Week 2 Push:
Viking Press 6-12
9x275
11x225
Stay
*Machine Lateral Delt Raise, 1xfail
18x150
Stay

CG Bench, 6-12
12x185
16x155
Bump
Machine Skullcrusher, 1xfail
15x140
Stay

Conv Bench Press (wide), 6-12
10x225
7x185
Peck Deck
23x115

Baddies, 1xFail
16x101 (Machine max)
Sissy Hack Squat 1xFail
16xBW

Cold plunge 5 mins.

Shoulders still unhappy.

 

[Andrewgen_Receptors]

Motivation for today.

TBJP P/P
Week 2 Pull:
EZ Preacher Curls, 6-12
15x105
Bump
7x90
Stay
Hammer Curl
12x40
Stay

Hammer Strength Row, 6-12
12x495 (Machine max)
7,2x405 + partials

Rack Pulls, 1x6-12
5x485 pause, bloody nose
5x485
*The ladies took all the standard bars, so I claimed the pink one like a badass... Then just like a woman, I started bleeding everywhere. Figures.*

Hammer Strength Lat Pulldown 11-15
15x115ea
17x90 (1/2 ROM at length)
Bump
Reverse DB Flye (Kroc style)
27x40ea
Stay

Laying Leg Curl, 1xfail
DNP

Horizontal Shrugs, Muscle Round
DNP

 

[Andrewgen_Receptors]

TBJP P/P
Week 2.5 Push:
Viking Press 6-12
9x275
13x225(+2)
Stay

Sissy Hack Squat 1xFail
20xBW

Hack Squat
5x495

*Machine Lateral Delt Raise, 1xfail
22x150
Bump

CG Bench, 6-12
DNP
Machine Skullcrusher, 1xfail
DNP
*Forearms acting up*

Conv Bench Press (wide), 6-12
14x225
Bump
9x205
Stay
Cable Flye, 1xFail
12x40ea
Stay/Drop

Baddies, 1xFail
DNP

Probably should have rested today but i felt great so no ragrets.