Jacks log

[JackAsserson]

Currently sitting at 180, 5’10
150mg test cyp/week cruise
Goal right now is just to hold weight / strength. I’m still progressing in terms of strength, but recovery has dramatically decreased. Sore as a bitch.
Current diet:
Diet: - training days
Meal 1: 50g Whey, *1 bagel,* 1 apple or banana, 30g peanut butter, *remove jam*
Meal 2: 6oz Lean Beef, 150g Rice, 100g avocado, 1c greens
Meal 3: 6oz Chicken, 8oz Potato, *1/2 bagel*
Meal 4: 50g whey, *50g liquid carbs*, plus 45g peanut butter
Meal 5: 8oz egg whites, 3 eggs, 60g cream of rice/wheat
Post workout: 50g Whey, *75g liquid carbs*
Remains the same on rest days, just remove post workout. Goal here is to maintain weight on less calories to increase insulin sensitivity.

 

[JackAsserson]

Hack Squats – 4 sets 6-8 reps feet normal position but only coming 75% to the way at
the top then back down keep the motion moving
Leg Press – 4 sets – same set up as hack squats, stop about 75% the of the contraction and bring the sled back down
Leg Extensions supersetted with bodyweight lunges – 3 sets(15+ on the extensions, lunge to failure, long strides)
Rope Pullthrus supersetted with lying leg curls – 3 sets 15 reps(60 seconds rest between sets)
Smith Machine Stiff Legs – 3 sets 8-12
Seated Leg Curl – 2 rest pause style sets –8-10 reps, then breathe for 10-15 seconds and push again for another 4-5 till failure then breathe once more for 8-10 reps, then go to failure a third time = 1 set

 

[JackAsserson]

Shoulders/chest

Behind the Back Cable Side Laterals – 5 sets 15-20 reps

Seated Dumbbell Presses – 4 sets 15-20

Incline Rear Delt Raise– 3 sets 20-25 reps

Hammer Strength Incline Press – 3 sets 15-20 reps

Cable Crossovers – 3 sets 10-12 reps

Close Grip Smith Machine Press– 3 sets 12-15 reps

 

[BigBaldBeardGuy]

Shoulders/chest

Behind the Back Cable Side Laterals – 5 sets 15-20 reps

Seated Dumbbell Presses – 4 sets 15-20

Incline Rear Delt Raise– 3 sets 20-25 reps

Hammer Strength Incline Press – 3 sets 15-20 reps

Cable Crossovers – 3 sets 10-12 reps

Close Grip Smith Machine Press– 3 sets 12-15 reps

I gotta ask.

Why soooooo many reps?

Fluffy. Useless volume. There’s much more efficient ways of training. ANY rep range results in hypertrophy if done to failure. If not done to failure then it’s not enough stimulus. Of the sets done to failure only the last 5 reps really do anything for you.

So why 5 sets of 15-20 reps?

 

[JackAsserson]

I gotta ask.

Why soooooo many reps?

Fluffy. Useless volume. There’s much more efficient ways of training. ANY rep range results in hypertrophy if done to failure. If not done to failure then it’s not enough stimulus. Of the sets done to failure only the last 5 reps really do anything for you.

So why 5 sets of 15-20 reps?

Honestly man I have no idea. Whole routines set up by coach. Today is the highest volume day over a 4 week period, the previous 4 weeks every single set was taken to failure in the 4-6 rep range. I’ve been growing and improving weekly so I haven’t questioned much in regards to the routine.

 

[BigBaldBeardGuy]

Honestly man I have no idea. Whole routines set up by coach. Today is the highest volume day over a 4 week period, the previous 4 weeks every single set was taken to failure in the 4-6 rep range. I’ve been growing and improving weekly so I haven’t questioned much in regards to the routine.

Ok. Maybe today was an active rest day? Kind of like a deload week.

 

[JackAsserson]

Ok. Maybe today was an active rest day? Kind of like a deload week.

I’m going to mention it to my coach Sunday, I definitely prefer less volume. Feels like cardio. I assumed it was to give my body a break though , 4 weeks into cruise and recovery has slowed down a bit. Also looking to see how I’ll hold weight on less calories.

 

[Valdosta]

why are you cruising at 180 lbs? did you forget to blast first?

 

[JackAsserson]

why are you cruising at 180 lbs? did you forget to blast first?

Rather sit @ 180 than get chlamydia from a rat faced fat bitch

 

[BigBaldBeardGuy]

why are you cruising at 180 lbs? did you forget to blast first?

Because he’s making progress and doesn’t need a massive amount of drugs to do that. He has a coach and discipline.

 

[PZT]

Rather sit @ 180 than get chlamydia from a rat faced fat bitch

I like your style

 

[JackAsserson]

Chest/calves
Incline Hammer Press – 3x8,6,4
Flat Dumbbell Press – 3x6,6,4
Weighted Dips – 2 sets to failure
Standing Calf Raise/ smith , 4 sets
Seated Calf Raise – 2 sets
Cable crunches 2xfailure

 

[JackAsserson]

Diet update
Diet: - training days
Meal 1: 50g Whey, 1 bagel, 1 apple or banana, 30g peanut butter
Meal 2: 6oz Lean Beef, *250g Rice,* 100g avocado, 1c greens
Meal 3: 6oz Chicken, 8oz Potato, *1 bagel*
Meal 4: 50g whey, 50g liquid carbs, plus 45g peanut butter
Meal 5: 8oz egg whites, 3 eggs, *100g cream of rice/wheat*

Intra Workout: 15g BCAAS, 10g Glutamine, 25g liquid carbs

Post workout: 50g Whey, *75g liquid carbs*

 

[JackAsserson]

Shoulders

Hammer Shoulder Press – 3x6,6,4

Barbell Front Raises – 2 Sets to failure

Dumbbell Side Laterals – 3 sets to failure / finished with half reps

Reverse Pec Dec – 2 Sets < joints take a beating on these, having to drop weight. Going up in weight on everything else, I do track weight on everything

Bent Over Lateral Raises – 2 Burn out sets

 

[JackAsserson]

Back

Deadlifts – from the floor – 3x12,6,4

Lat Pulldowns – 3x12,10,8

Low Row – wide grip – 3x12,10,10

Barbell Rows Reverse Grip – 3x10

Dumbbell Pullovers – 2x10

One Arm Dumbbell Row on decline 2x12

Trap bar Shrugs – 3x15,12,12

 

[JackAsserson]

Legs

One Legged Leg Press - 3x12,10,6

Hack Squat - 3x10,6,6 – feet low then drop all the weight off with just the sled and go to failure

Leg Extensions –2 drop sets

Seated Leg Curl - 2x8,6

Barbell Stiff Legged Deadlifts – 4x8 very slow negative of 3-4 seconds

 

[JackAsserson]

Arms
Ezbar curl 3x8,6,6
Cable curl 3x6
Db cross over 3x failure
Floor press 3x8,6,6
v bar push down 3x6,6,8
Close grip smith 2x6,4

 

[JackAsserson]

Split will now be the same weekly. Previously it differed over an 8 week period. Every set will go to working failure 6-8 rep range.
Day 1: Chest
Day 2: Back/Calves
Day 3: OFF
Day 4: Quads/Abs
Day 5: Shoulders
Day 6: Hamstrings/Calves
Day 7: Arms

 

[JackAsserson]

smith incline 8x245, 8x225, 6x225
Flat bench DB press 7x95, 8x75, 6x75
weighted dips 45lbs 4 sets to failure
Pec dec 3 drop set

Coming down with something, feel shit on.

 

[JackAsserson]

Body weight pull ups 50 reps
V bar pull downs 3x8,6,6
Low row 3x10,8,6
Chest supported Db row 3x failure
DL: 10,8,6,6
Seated/standing calf raise superseded 12-15 reps 40 sec rest 5 rounds