M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz - Page 91

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Thread: M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz

  1. #901
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    • phoenix arizona seminar date
    • texas seminar date
    -----------------------------------------------------------------------------------------------------------------------
    Week of 1-7-18

    Day 1 (Sun)| Day 2 (Mon) | Off/Travel (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP (Fri) | Off (Sat)
    -----------------------------------------------------------------------------------------------------------------------

    Sunday, January 7, 2018

    Comp Squat - Rx: x1@8, x5@8
    • 225x5@5
    • 275x5@6 (+belt)
    • 305x2@6
    • 325x1@7
    • 345x1@8
    • 315x5@8.5


    Comp Bench - Rx: x1@8, x5x2@9s
    • 210x3@5
    • 225x2@6
    • 240x1@6
    • 250x1@7
    • 260x1@8
    • 240x5@9
    • 240x5@9


    Monday, January 8, 2018

    Comp Deadlift - Rx: x1@8, x5x3 at -15% of single
    • 325x5@7
    • 365x4@7 (+hook)
    • 405x1@6 (+belt)
    • 445x1@7
    • 475x1@8
    • 405x5@7.5
    • 405x5@7.5
    • 405x5@7.5



    Incline Bench - Rx: x4@7, x4@8, x4x3@9s
    • 185x4@6
    • 195x4@7
    • 205x4@8
    • 205x4@7.5
    • 210x4@8.5
    • 210x4@8.5
    • 210x4@8.5


    DB Curls - Rx: x8@6, x8@7, x8x2@8
    • 30x8@6
    • 35x8@7
    • 40x8@8
    • 40x8@8


    Wednesday, January 10, 2018

    3-1-0 Pin Bench 2" above chest - Rx: x4@7, x4@8, x4x4@9
    • 205x4@7
    • 215x4@8
    • 225x4@8.5
    • 225x4@9
    • 225x4@9.5
    • 225x4@9

    This was my first day back from California, and I felt absolutely horrible. I attempted to squat, but my upper back and torso were such a mess that I just couldn't. I mean, I could have, but it felt almost reckless to do so.

    Thursday, January 11, 2018

    Rack Pulls 2" below knees - Rx: x4@7, x4@8, x4@9
    • 365x4@6
    • 405x4@7
    • 435x4@8
    • 455x4@9


    OHP - Rx: x3@7, x3x8@8s
    • 115x4@7
    • 125x4@8

    I still felt unbelievably fatigued. Also lack of motivation due to torso pain.

  2. #902
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    Sunday, January 14, 2018

    Day 1 - Comp Squat, Comp Bench


    Training Week

    Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 219.0 lb (+4.2 lb compared to Sunday December 17)
    Sleep: 1:43am-11:38pm
    Time in Bed/Time Asleep: 9h55m/9h5m
    Restless/Awake: ??m (16x)/??m (2x)
    Pre-Bed Self-Med: Nothing

    Pre-workout Meal: @ t - 3h00m

    874 kCal - 97g (C), 18g (F), 77g (P), 15g (Fib)

    Pancakes, butter, honey, bacon, yogurt, blueberries, whey isolate, psyllium husk fiber.

    Day's Macros: 266/260 C, 66/69 F, 243/250 P, 37/45 Fib

    Feelz

    Aches and Pains: 5/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso fatigue: 6/10
    Arm Fatigue: 5/10
    Motivation: 6/10
    Stress: 5/10

    Training

    Theme: Developmental

    Comp Squat - Rx: x1@8, x2@9, x2x6@8s
    • 225x5@5
    • 275x5@6 (+belt)
    • 305x2@6
    • 325x1@7
    • 345x1@8
    • 345x2@9
    • 325x2@8
    • 325x2@8
    • 325x2@8
    • 325x2@8
    • 325x2@8
    • 325x2@8


    Comp Bench - Rx: x1@8, x2x7@9s
    • 210x3@5
    • 225x2@6
    • 240x1@6
    • 250x1@7
    • 262.5x1@8
    • 255x2@9
    • 255x2@9
    • 255x2@9.5
    • 250x2@8.5
    • 250x2@8.5
    • 250x2@9
    • 250x2@9


    DB Curls - Rx: x8@7, x8@8, x8x3@9
    • 30x8@7
    • 35@8@8
    • 40x8@9
    • 40x8@9.5
    • 40x8@10


    Notes

    General:

    Since I've been in such a motivational pit, I've decided to try out a non-home gym. A couple Lifetime Fitness gyms have opened in the area since the last time I was gym shopping. This is the first globo gym I've ever been in with more than one or two squat racks. It has 8 racks and deadlifting platforms! Amazing! It's kinda pricey, but it's month to month, so I'm gonna give it a try. It will be nice to not deal with the cold weather in my garage as well.

    As for training. I think I'm going to do realization three weeks from now, and then go into a cut down to about 200 lb. The gym also has an artificial turf field for pushing sleds and stuff, so I can have some fun getting better conditioned while I cut.

    Comp Squat: Upper back was in a little pain, but not too bad. Decent session.

    Comp Bench: Felt pretty good here too.

    DB Curls: No comments.

  3. #903
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    Monday, January 15, 2018

    Day 2 - Comp Deadlift, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 219.2 lb (+2.6 lb over Monday December 18)
    Sleep: 12:59am-10:05am
    Time in Bed/Time Asleep: 8h52m/8h5m
    Restless/Awake: ??m (18x)/??m (3x)
    Pre-Bed Self-Med: Nothing

    Pre-workout Meal: @ t - 1h15m

    446 kCal 54g (C), 8g (F), 41 (P), 6g (Fib)

    • Wheat Bread, Honey, Peanut Butter, Whey Isolate

    Day's Macros: 262/260 C, 71/69 F, 253/250 P, 34/45 Fib

    Feelz

    Aches and Pains:6/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso Fatigue: 6/10
    Arm/Chest Fatigue: 6/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    Comp Deadlift - Rx: x1@8, x2x3@8s
    • 325x5@5
    • 365x4@5 (+hook)
    • 415x1@6 (+belt)
    • 455x1@6.5
    • 475x1@7.5
    • 495x1@8
    • 475x2@8
    • 475x(1+1)@8 (Thumb was slipping, needed to chalk between the two reps)
    • 475x2@8


    2ct Paused Bench - Rx: x4@7, x4@8, x4x3@9s
    • 185x4@6
    • 205x4@8
    • 215x4@9
    • 215x4@9
    • 215x4@9


    Notes

    Comp Deadlift: Felt pretty strong today. I think I could have done 505 for the RPE 8 single.

    2ct Paused Bench: I was in a rush and was limiting rest to between 2:30 and 3:00. Top sets would have been 225 with 4 min rest.

  4. #904
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    Wednesday, January 17, 2018

    Day 3 - Supp Squat, Comp Press


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 217.2 lb (-4.0 lb over last Wednesday)
    Sleep: 1:01am-10:08am
    Time in Bed/Time Asleep: 9h07m/7h59m
    Restless/Awake: ??m (17x)/??m (3x)
    Pre-Bed Self-Med: Nothing

    Garage Gym Conditions:
    Pre-workout Meal: @ t - 1h45m

    446 kCal - 54g (C), 8g (F), 41 (P), 6g (Fib)

    Wheat bread, peanut butter, honey, whey isolate

    Day's Macros: 261/260 C, 69/69 F, 251/250 P, 50/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso Fatigue: 7/10
    Arm/Chest Fatigue: 7/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    Pin Squat - Rx: x4@7, x4@8, x4@9, 6-9% Fatigues
    • 225x4@6
    • 275x4@7
    • 290x4@8
    • 305x4@9
    • 285x4@8.5


    OHP - Rx: x4@7, x4@8, x4x5@9s
    • 105x4@7
    • 115x4@8
    • 125x4@8
    • 135x4@9
    • 135x4@9.5
    • 130x4@9
    • 130x4@9.5
    • 125x4@9


    Incline Bench - Rx: x8@6, x8@7, x8x3@8s
    • 135x8@7
    • 155x8@8
    • 165x8@8
    • 165x7@10
    • 165x8@9


    Notes

    Pin Squat: Pretty good for a Wednesday. Working out in this nice gym is definitely boosting my motivation.

    OHP: My press is such a mess. I should have a stronger press than this.

    Incline Bench: The failed rep on the second 165 set was due to not enough rest between sets. Also, doing incline right after pressing might not have been the best idea.

  5. #905
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    Thursday, January 18, 2017

    Day 4 - Supp DL, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW:
    Sleep: 12:51am-8:45am
    Time in Bed/Time Asleep: 7h54m/6h51m
    Restless/Awake: ??m (18x)/??m (4x)
    Before Bed Self-Med: Nothing

    Garage Gym Conditions:
    Pre-workout Meal: @ t - 1h45m

    480 kCal - 61g (C), 9g (F), 34 (P), 1g (Fib)

    Cream of Wheat, Honey, Butter, 35g Whey Isolate

    Day's Macros: 266/260 C, 69/69 F, 246/250 P, 39/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso Fatigue: 7/10
    Arm/Chest Fatigue: 6/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    2ct Paused DL - Rx: x4@7, x4@8, x4x2@9s
    • 315x4@6
    • 365x4@7
    • 385x4@8
    • 405x4@8.5
    • 405x4@9


    3-2-0 Tempo WG Bench - Rx: x4@7, x4@8, x4x4@9s
    • 185x4@7
    • 195x4@8
    • 205x4@9
    • 205x4@9
    • 205x4@9.5
    • 205x4@10

    Notes

    2ct Paused DL: A little achy, but felt pretty good. Working out at this nice gym is really boosting my motivation.

    3-2-0 Tempo WG Bench: I was trying to be accurate with the tempo counting. Real seconds here.

  6. #906
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    Sunday, January 21, 2018

    Day 1 - Comp Squat, Comp Bench


    Training Week

    Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 218.8 lb (-0.2 lb over last Sunday)
    Sleep: 12:53am-11:18am
    Time in Bed/Time Asleep: 10h25m/9h3m
    Restless/Awake: ??m (27x)/??m (6x)
    Pre-Bed Self-Med: Nothing

    Pre-workout Meal: @ t - 3h00m

    874 kCal - 97g (C), 18g (F), 77g (P), 15g (Fib)

    Pancakes, butter, honey, bacon, yogurt, blueberries, whey isolate, psyllium husk fiber.

    Day's Macros: 266/260 C, 66/69 F, 243/250 P, 37/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 5/10
    Lower Body Fatigue: 7/10
    Upper Back/Torso fatigue: 7/10
    Arm Fatigue: 6/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Sports Form

    Comp Squat - Rx: x1@8, x3x5@8s
    • 225x5@5
    • 275x5@6 (+belt)
    • 305x2@6
    • 325x1@7.5
    • 345x1@8.5
    • 315x3@7.5
    • 315x3@7.5
    • 315x3@7.5
    • 315x3@7.5
    • 315x3@7.5


    Comp Bench - Rx: x1@8, x2x7@9s
    • 210x3@5
    • 225x2@6
    • 245x1@6
    • 255x1@7.5
    • 265x1@8.5
    • 250x3@9
    • 250x3@9.5
    • 245x3@8.5
    • 245x3@9
    • 245x3@9.5


    DB Curls - Rx: x9@6, x9@7, x9x3@8s
    • 20x9@6
    • 25x9@7
    • 30x9@8
    • 30x9@8
    • 30x9@8


    Notes

    Comp Squat: I felt pretty fatigued from last week. I didn't mention it in the logging, but I did prowler pushing for conditioning since this gym has a astro-turf field for it. That, combined with the increase in intensity has me a little beat up. But motivation is still good.

    Comp Bench: I didn't feel particularly strong, but had a decent performance.

    DB Curls: No comments.

  7. #907
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    Monday, January 22, 2018

    Day 2 - Comp Deadlift, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 218.4 lb (-0.8lb over last Monday)
    Sleep: 12:47am-10:00am
    Time in Bed/Time Asleep: 9h13m/8h4m
    Restless/Awake: ??m (18x)/??m (6x)
    Pre-Bed Self-Med: Nothing

    Pre-workout Meal: @ t - 1h15m

    446 kCal 54g (C), 8g (F), 41 (P), 6g (Fib)

    • Wheat Bread, Honey, Peanut Butter, Whey Isolate

    Day's Macros: 262/260 C, 71/69 F, 253/250 P, 34/45 Fib

    Feelz

    Aches and Pains:7/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso Fatigue: 7/10
    Arm/Chest Fatigue: 6/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    Comp Deadlift - Rx: x1@8, x3x3@7s
    • 325x5@5
    • 365x4@5 (+hook)
    • 415x1@6 (+belt)
    • 455x1@6.5
    • 475x1@7.5
    • 495x1@8
    • 455x3@7.5
    • 455x3@7
    • 455x3@7.5


    Incline Bench - Rx: x3@7, x3@8, x3x5@9s, 7% Fatigues
    • 185x3@6
    • 195x3@8
    • 205x3@8.5
    • 210x3@9
    • 210x3@8.5
    • 215x3@9
    • 215x3@9
    • 200x3@7.5
    • 200x3@8
    • 200x3@8.5
    • 200x3@8.5


    Notes

    Comp Deadlift: I was feeling very fatigued and achy after Sunday's squats. Considering how crappy I felt, this was pretty good.

    Incline Bench: After I dropped to 200 for the fatigues, I limited to 1:45 rest to get the RPEs up.

  8. #908
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    Wednesday, January 24, 2018

    Day 3 - Supp Squat, Comp Press


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 218.6 lb (+1.4 lb over last Wednesday)
    Sleep: 1:25am-10:29am
    Time in Bed/Time Asleep: 9h04m/8h00m
    Restless/Awake: ??m (17x)/??m (3x)
    Pre-Bed Self-Med: Nothing

    Garage Gym Conditions:
    Pre-workout Meal: @ t - 1h45m

    446 kCal - 54g (C), 8g (F), 41 (P), 6g (Fib)

    Wheat bread, peanut butter, honey, whey isolate

    Day's Macros: 261/260 C, 69/69 F, 251/250 P, 50/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso Fatigue: 6/10
    Arm/Chest Fatigue: 7/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    2ct Paused Squat - Rx: x3@7, x3@8, x3@9
    • 225x3@6
    • 275x3@7
    • 295x3@8
    • 315x3@9.5


    Push Press - Rx: x3@7, x3@8, x3x5@9s
    • 135x3@6
    • 145x3@8.5
    • 150x3@9.5
    • 150x3@9
    • 150x3@9.5
    • 150x3@9
    • 150x3@9



    Notes

    2ct Paused Squat: Pretty sure that's the heaviest I've ever pause squatted. I wish my upper back didn't get torn to pieces every time I squatted. My legs and lower back are easily ready to squat over 400. But this damn kyphosis!

    Push Press: This kinda proved to me that my pressing problems aren't arm/shoulder strength. It's balance and bar path. I think push pressing some more will help me work on improving that bar path with heavier weights. Also, I'd just like to incorporate something a little more explosive than what I usually do. Maybe one day I'll try cleans or snatches again. haha

  9. #909
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    Thursday, January 25, 2017

    Day 4 - Supp DL, Supp Bench

    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW 217.4 lb (-0.4 lb over two Thursdays ago)
    Sleep 1:02am-10:00am
    Time in Bed/Time Asleep 8h58m / 8h2m
    Times Restless/Awake 22x / 4x
    Before Bed Self-Med Nothing

    Day's Macros: 266/260 C, 69/69 F, 246/250 P, 39/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso Fatigue: 7/10
    Arm/Chest Fatigue: 6/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Intensification


    Rack Pull 2" Below Knees

    Rx: x3@7, x3@8, x3@9
    3x405@5
    3x465@6
    3x475@7
    3x495@8
    3x515@8.5
    Notes: Felt really strong. My back was sore and achy, but once I got going, I was going. I didn't want to push my luck and try a set above 515. 530x3 would have probably been a true 9.


    Pin Bench 2" above chest

    Rx: x3@7, x3@8, x3@9
    3x215@6
    3x225@7
    3x240@8
    2x250@10
    3x245@9.5
    2x245@10
    Notes: I knew I was pushing it to near failure with these weights, but in this case I'm ok with it.


    Overhead Press

    Rx: x8@7, x8@8, x8x2@9s
    8x95@6
    8x105@7.5
    8x115@9
    8x115@9.5
    Notes: No comments.
    Last edited by anticausal; 01-27-2018 at 05:46 PM.

  10. #910
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    May 2014
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    Sunday, January 28, 2017

    Day 1 - Comp Squat, Supp Bench

    Training Week

    Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW 218.2 lb (-0.6 lb over last Sunday)
    Sleep 1:18am-11:48am
    Time in Bed/Time Asleep 10h30m / 9h22m
    Times Restless/Times Awake 22x / 3x
    Before Bed Self-Med Nothing

    Day's Macros: 266/260 C, 66/69 F, 243/250 P, 37/45 Fib

    Feelz

    Aches and Pains: 7/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso Fatigue: 7/10
    Arm/Chest Fatigue: 7/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Sports Form

    General Notes: Next week will be a low stress, then I'll follow it up with realization. Although I kinda don't feel like it, I think next cycle should be a weight loss cycle. Get down to 200, then do a real bulk again.


    Comp Squat

    Rx: x1@8, x2x5@8s
    5x225@6
    4x275@6
    2x305@6
    1x325@6.5
    1x345@8
    1x355@8
    2x325@8
    2x325@8.5
    2x325@8
    2x325@8.5
    2x325@8
    Notes: I forgot my knee sleeves, which kinda just makes everything feel off, since I use them so consistently. Upper back was also pretty wrecked from last week. Everything above 305 was painful.


    Comp Bench

    Rx: x1@8, x2x5@9s
    2x225@6
    1x240@6
    1x250@7
    1x260@8
    2x250@9
    2x245@8.5
    2x245@8.5
    2x245@9
    2x245@8.5
    Notes: Finishing off last week with heavy pin press, I'm not surprised I was weak here today.


    DB Curls

    Rx: x8@6, x8@7, x8x3@8s
    8x25@7
    8x30@8
    8x30@8
    8x30@8
    Notes: No comments.

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