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  1. #21
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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
    • Fiber - 50g

    Protein - 226g
    Fat - 62g
    • Sat. - 20g
    • Poly. - 7g
    • Mono. - 13g

  2. #22
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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
    • Fiber - 50g

    Protein - 227g
    Fat - 80g
    • Sat. - 20g
    • Poly. - 12g
    • Mono. - 12g

  3. #23
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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
    • Fiber - 49g

    Protein - 225g
    Fat - 72g
    • Sat. - 20g
    • Poly. - 13g
    • Mono. - 19g

  4. #24
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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.

  5. #25
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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
    • Fiber - 50g

    Protein - 225g
    Fat - 72g
    • Sat. - 20g
    • Poly. - 13g
    • Mono. - 19g

  6. #26
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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
    • Fiber - 50g

    Protein - 226g
    Fat - 62g
    • Sat. - 20g
    • Poly. - 9g
    • Mono. - 12g

  7. #27
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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
    • Fiber - 49g

    Protein - 225g
    Fat - 80g
    • Sat. - 18g
    • Poly. - 7g
    • Mono. - 11g

  8. #28
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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
    • Fiber - 49g

    Protein - 231g
    Fat - 60g
    • Sat. - 22g
    • Poly. - 6g
    • Mono. - 10g

  9. #29
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    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
    • Fiber - 50g

    Protein - 231g
    Fat - 77g
    • Sat. - 22g
    • Poly. - 16g
    • Mono. - 16g

  10. #30
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    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
    • Fiber - 50g

    Protein - 231g
    Fat - 70g
    • Sat. - 20g
    • Poly. - 12g
    • Mono. - 18g

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