Going Ape Shit

[Grape Ape]

I'm in the third phase of this 9 week program.


I'm new to floor presses. Had some trouble stabilising the bar, and only managed 200lbs on my 1RM.
It was nice to switch from weighted to BW pullups, but I found myself pretty exhausted by the 3rd set, struggling to get 5 reps. Must have been the higher reps, as I'd usually still get 5 with 35lbs on added onto me.
Everything else went smooth.

Diet was on point - a few 100 calories. Forgot to snatch up paninis so I swung by Wendies after the gym and grabbed a chicken sandwich. Not my usual, but we can all agree that this is a calorie game.

[Grape Ape]

Wednesday


Everything wen't well. Legs felt real easy, and getting ATG was smooth. Still only hit 240lbs on my 1RM but all weights felt easier. Def can jump up some weight hopefully next week. The superset at the end was a little different for me. Never have I done a good morning squat. I find good morning awkward to do to begin with, but I powered through this pretty easily. Used 90lbs for all 3 exercises(18 reps).

Getting sick of my usual diet for the first half of the day. Switched breakfast to FPR's carb free frenchtoast for the day. Then had two cheese dogs(no bun) for lunch. Lunch was mostly because I was pressed for time. Thinking of adding a hot dog to lunch daily now for the convenience and extra calories. My grill has been broken so I've been getting tired of cooking burgers inside. They never come out as good. Sloppy Joes got old quick too.


Finding I haven't been getting in my cottage cheese or Coconut oil lately, so going to start tracking my macros in this log. That'll give me a better idea.of where things need to change.

[O_RYAN_007]

Good updates, and good idea about tracking macros just so you know.

[Grape Ape]

Thanks for checking in. I'm def counting on guys like yourself to help me make this my best year for growth.

I have an app on my phone I used to get the initial macros in my intro, so really shouldn't be a problem. Def just need to keep the calories climbing over the next few months.

Are the screenshots of my workouts big enough to see? I'm on my phone, so IDK how it looks from a desktop.

[O_RYAN_007]

I think the screen shots are a little small. I like the idea of the screen shots as you don't have to type everything out. I'd say just make it a tad bigger if you can so we can all follow your training a little better.

[Grape Ape]

I'll see what's good on my desk top tomorrow. Like I said, the screen shots are from my phone, so IDK how that translates.

[Grape Ape]

Long overdue update

Floor presses have been amazing fro my strength. I can't say yet how it will translate into my flat bench, but my floor press has jumped an easy 15-20lbs. When I go to do my flat bench of 5 reps after exhausting myself on the floor I'm hitting more weight than I was previously for my 5 rep max.

Squat has gotten stronger too. The weight I twerked my back on is now my standard 5 rep max. My 1RM has been sticking the last.3 weeks, to the point I need a spotter to help me on the positive of the lift. Love watching myself squat lower(ATG) than anyone in the racks around me. I get some stairs from people around me, even for the relatively light weight.

Military press is sticking hard all around. Hopefully ill be pressing 170lbsx1 soon again. Last year my military press was increasing every week with no stop in sight.

My schedule at work has been real hectic. Switched to 60 hour work weeks With 10 hour days; 10am-8am. As soon as I have a replacement I should have weekends off wich will be phenomenal for my Saturday training. Finally be able to start deadlifting with some consistency again. Def need work here. Need to get my posterior chain work underway. No ham glute machine or place to perform reverse hyperextentions. Anyone have a suggestion?

Monday I will start this same 9 week traing cycle over again. Really loved it. Decided to get some SNS X-Gels. Try subbing some ARA into my diet. Matt Porter was def infavor of it for hard gainers.

Diet wise I'm pretty on point. Calories between 3-4k. Should be more than enough for my 170-175lb frame. Can't even believe I'm easily getting in this high calories. Been going over macros and calorie counts endlessly in disbelief, but they add up. Loving the Carb Backloading. Added in a slice of pizza 1 hour preworkout as my fatty carb meal PWO as suggested by Keifer. Added a hot dog as well as a grilled chicken salad to my already cheeseburger lunch. Still having trouble fitting in some cottage cheese. Just need to extra 10 minutes.in the am. Always pressed for time though. Body fat that seemed impossible to put on with this style of dieting is finally adding up with such high calories.

Today: 4,286 calories, 193F, 358C, 268P

Some awesome backloading meal pictures coming soon!

[Grape Ape]

Been sick the last few days. Incidentally it came at a time when I had just ran out of my immune essentials. Disappointing that my extra elderberry, grean tea, Vit C, and Vit D couldn't keep this off.

Still working a 60 hour work week, so by the time I'm done a 10 hour shift I've been to tired to train. Hopefully I shake this by Tomorrow and I can get in some squatting and pressing. Did some easy chest and back on Monday. I wasn't feeling to bad then.

Calories have been low but I can't be fucked to eat more the 2,000-2,500 calories. Just get home from work and sleep 10 hours or so.

Being sick sucks, but I can't wait to start killing it again soon!

[Grape Ape]

Feeling about 90% better today. Feels good, and I should have my calories 3000+ today. Tomorrow It's back to 4000+.

Friday, I got to the gym. Pushed myself a little to much to get there but took it light. Just squats and overhead press.

Squat: 10, 6, 4
Standing Press: 12, 6, 6

[VayneZ]

How's the heavy cal treating you these days? Your metabolic rate got used to it I bet!

I feel you on the Posterior Chain work. I envy the powerlifting gyms which have all these specific equipments to really target the needed weak areas.

Try reverse hypers on the medicine ball on a flat bench, youtube it. I love that exercise. Pull throughs. Weighted decline situps with emphasis on the negatives. And a lot of Good mornings and Stiff Leg Deadz