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January 29, 2017
Push Hypertrophy
Weight - 154.4
Weight is unchanged from last week. I will increase calories again this week.
Training was very good today. I had a great pump and everything improved. This was probably my best chest/tricep/shoulder pump in a VERY long time.
Training
Incline Smith/Flat DB Press
Incline - 140x6,6,6 145x6 (does not include weight of the bar)
Flat - 75x6,6,6
Seated Smith Shoulder Press
100x6,6,6,6
Weight does not include the bar, just plates
Incline Hammerstrength Chest Press
145x11,10,10
Incline Skull Crushers
70x11,11,10
Seated Hammerstrength Shoulder Press
150x11,10,10
Straight Bar Cable Pressdown
44x13,11,10
Nutrition
High Carb Day
Cals - 3,125
Carbs - 420g
Protein - 226g
Fat - 62g
- Sat. - 20g
- Poly. - 7g
- Mono. - 13g
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January 30, 2017
Pull Power
Solid session today. Desdlifts went very well. I prefer what I did today to my last 6x4, see below.
Last 6x4 12/27/16
330x4
340x4
350x4
360x4
370x4
375x4
Training
Deadlift 5x5 @ 75%-85% of 1RM (330 - 374 lbs)
330x4
345x4
360x4
375x4
375x4
370x4
Rack Pulls
395x2,2,2,2,2,2
Knee level
Weighted Wide Grip Pullups
2.5x7,7,7
Close Grip Neutral Grip Pulldowns
122.5x7,7,6
Wide Grip Neutral Pulldowns
122.5x7,7,7
Neutral Grip Seated Cable Row
120x8,7,7
Reverse Pec Deck
145x7,6,6,6
Nutrition
Low Carb
Cals - 2,625
Carbs - 277g
Protein - 227g
Fat - 80g
- Sat. - 20g
- Poly. - 12g
- Mono. - 12g
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January 31, 2017
Legs Hypertrophy
Very happy with the session today. My tempo on everything was great.
Training.
Reverse Hammerstrength V Squat
295x6,6,6,6,6,6,6
Leg Press
520x6,6,6,6
Seated Hamstring Curl
180x12,10,10
Lying Hamstring Curl
90x12,11,10
Leg Extensions
145x12,12,11,10,10.
Seated Calf Raises
125x10,10,10,10,10
Standing Calf Raises
200x12,11,11,10,10
Nutrition
Moderate Carb
Cals - 2,875
Carbs - 346g
Protein - 225g
Fat - 72g
- Sat. - 20g
- Poly. - 13g
- Mono. - 19g
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SwoleSource Member
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I'm surprised I haven't noticed much of a drying effect yet from Virtus. Also, I would really suggest making this a cream. gel, or making the liquid thicker.
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SwoleSource Member
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February 2, 2017
Push Power
Good session today. I saw some improvements on certain exercises and other stayed the same. Bench went better than my last 6x4. Like I said, I wanted to stick more in my percentage range. Last 6x4, as you can see, I went a little out of it, today, I stayed in it. I did not have to rest as long and even though I did not hit the same max weight, the fact I hit 190 for all those sets, is better, IMO.
Last 6x4 12/29/16
170x4
180x4
190x4
195x4
185x4
185x4
Training
Flat Bench Press 6x4 @ 70%-80% of 1RM (169-191 pounds)
170x4
180x4
190x4
190x4
190x4
190x4
Military Press
135x2,2,2,2,2,2
Decline Close Grip Bench Press
165x6,6,6
Incline Bench Press
155x6,6,6
Seated Hammerstrength Shoulder Press
180x7,7,7
Weighted Dips
65x7,6,6
Nutrition
Moderate Carb
Cals - 2,875
Carbs - 346g
Protein - 225g
Fat - 72g
- Sat. - 20g
- Poly. - 13g
- Mono. - 19g
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February 3, 2017
Pull Hypertrophy
Great session today. I had such a great pump in my back. I went lighter on the reverse pac deck to make sure my tempo was good and to ensure I was getting a full contraction. My temp on everything was spot on today. I did Yates Rows on my make shit TBar row and that was on heck of a movement.
Training
Lat Pulldowns
112.5x6,6,6,6
115x6,6,7
Close Grip Seated Cable Row
115x6,6,6,7
T Bar Row (overhand grip)
70x12,11,11
Semi Close Grip Pulldown (neutral grip)
120x11,10,10
T Bar Row (underhand grip)
50x10,10,10
Underhand Close Grip Pulldown
95x10,10,10
Reverse Pec Deck
105x11,10,10,10
Nutrition
High Carb
Cals - 3,125
Carbs - 420g
Protein - 226g
Fat - 62g
- Sat. - 20g
- Poly. - 9g
- Mono. - 12g
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SwoleSource Member
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February 4, 2017
Lower Power
Extremely good workout today. I stayed within my weight range, compared to last 6x4. I also hit that top weight for a total of more sets. Despite not going as heavy, I think this was more productive.
Last 6x4 12/31/16
250x4
260x4
270x4
275x4
290x4
285x4
Training
Back Squat 6x4 @ 75%-85% of 1RM (248-281 lbs)
250x4
265x4
280x4
280x4
280x4
280x5
Pause Squats
225x2,2,2,2,2,3
Hip Thrust
265x7,6,6
Leg Press
540x7,7,6
Lying Leg Curls
130x7,6,6
Seated Calf Machine
170x8,7,7,7,7
Standing Calf Machine
270x8,7,7,6,6
Nutrition
Low Carb
Cals - 2,625
Carbs - 277g
Protein - 225g
Fat - 80g
- Sat. - 18g
- Poly. - 7g
- Mono. - 11g
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SwoleSource Member
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February 5, 2017
Push Hypertrophy
Weight - 155?
Happy Super Bowl Sunday!
Yes, there is a question mark next to my weight. I woke up this morning, used the bathroom, got on the scale and it was at 154.4. It was odd because it went straight to that number versus fluctuating for a moment. I moved the scale about a half of an inch and it went to 155. That is the weight I am going with.
However, about 30 minutes later, I got to my part time job and I really went to the bathroom. If my real weight was 155, it was probably 154.4 after that and if it is really 154.4, it is lower than that. Now with all that in mind, I am going to increase calories.
Training
Incline Smith/Flat DB Press
Incline - 120-x12,12 (does not include weight of the bar)
Flat - 65x12, 55x12
Seated Smith Shoulder Press
75x12,12,12,12
Weight does not include the bar, just plates
Incline Hammerstrength Chest Press
145x11,11,10
Incline Skull Crushers
70x11,11,10
Seated Hammerstrength Shoulder Press
150x11,10,10
Straight Bar Cable Pressdown
45.5x10,10,10
Nutrition
High Carb Day
Cals - 3,150
Carbs - 420g
Protein - 231g
Fat - 60g
- Sat. - 22g
- Poly. - 6g
- Mono. - 10g
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SwoleSource Member
Feedback Score 0
February 6, 2017
Pull Power
Great session today, especially compared to my last 7x3. My last two sets felt like they were over 400 pounds. I wanted to stay as close to 390 as possible. Overall, today I felt like my sense of well being was better. Maybe due to this stack?
Last 7x3 1/2/17
350x3
360x3
370x3
380x3
385x3
395x3
380x3
Training
Deadlift 7x3 @ 80%-90% of 1RM (352 - 396 lbs)
355x3
370x3
385x3
395x3
395x3
385x3
385x3
Rack Pulls
365x5,5,5,5,5
Knee level
Weighted Wide Grip Pullups
2.5x7,7,7
Neutral Grip Seated Cable Row
120x7,6,6
Close Grip Neutral Grip Pulldowns
122.5x7,7,7
Wide Grip Neutral Pulldowns
122.5x7,7,7
Reverse Pec Deck
125x6,6,6,6
Nutrition
Low Carb
Cals - 2,650
Carbs - 277g
Protein - 231g
Fat - 77g
- Sat. - 22g
- Poly. - 16g
- Mono. - 16g
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SwoleSource Member
Feedback Score 0
February 7, 2017
Legs Hypertrophy
Small improvements over last weeks session.
Thursday is not looking too promising as far as training goes. I will be able to get to the gym, but the timing is going to suck. There is 6-10 inches of snow forecasted, as of now. I will train first thing in the AM, fasted, to prevent getting there too late, in case they close early. Yes, I do train legs heavy fasted, but the previous day is a high carb day. I will be coming off a low carb day which I consume no starch. I will make the best of it. I will see what time I wake up and look at the forecast. Maybe it won't be too bad and I can sneak one carb meal in.
This is assuming school will be closed, which it probably will be.
Training.
Reverse Hammerstrength V Squat
255x12,12,12,12
Leg Press
430x12,12,12,12
Seated Hamstring Curl
180x12,11,10
Lying Hamstring Curl
90x13,11,10
Leg Extensions
145x12,12,11,10,10.
Seated Calf Raises
125x11,10,10,10,10
Standing Calf Raises
200x12,12,11,11,10
Nutrition
Moderate Carb
Cals - 2,900
Carbs - 346g
Protein - 231g
Fat - 70g
- Sat. - 20g
- Poly. - 12g
- Mono. - 18g
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