Andrewgen_Receptor's Training/Nutrition Log

[Andrewgen_Receptors]

RIRO PPL
Push A Week 6 deload

Calves
512

Incline Hammer press 6-10 reps (3 drop sets).

Hammer Strength Conv Shoulder Press

Over head db flies 15-20 reps
(fail Shoulder Flye > fail OH Press. One set. Count OH Flye only)

Low Incline db fly press+db Inc press 8-12 reps (failure with fly press > failure db Inc press. one set. Count fly press only).

Machine Triceps Ext (rest pause)
DNP

90* cable push downs 10-12 (20-25 widowmaker last set)
DNP

 

[Ginevra]

Ab twister
12x145lb
10x145lb

Cardio (fasted)
30mins

2 week progress pic (green is new)



Weight last: 209.4lb
Waist last: 35"
Weight current: 207.1lb(-2.3lb)
Waist current: 35"(0)

Abs are little bit more visible... Keep it up...

 

[Andrewgen_Receptors]

RIR0 PPL
Pull A Week 6 deload

Machine Low Rows 6-10.
405
315
*no rest*
Horizontal Machine Shrugs 15+
315
Stay

CG lat pull-down 6-10
210
2 sets
Stay

Dante row 10-15.
115
no rest
seated cable row.
115
Stay

Reverse Pec Deck (half-ROM)
100
2 sets
Stay

Cross Body Biceps Curl
35 ea
2 sets
Stay for reps

Abs
DNP


2 week progress pic (black/white is new)

Weight last: 207.1lb
Waist last: 35"
Weight current: 205.4lb(-1.7lb)
Waist current: 34" (-1")

 

[software]

Are you a nutraburn rep? Seeing a lot of DNP in here recently

 

[Andrewgen_Receptors]

Are you a nutraburn rep? Seeing a lot of DNP in here recently

DNP = Did Not Perform

God, get your mind out of the gutter

 

[Andrewgen_Receptors]

RIRO PPL
Push A Week 7

Calves
512

DB Press, Flat
12x90
10x90
6x90

DB Flye, Flat (1/2 ROM at length)
15x25
12x25 + Extreme Stretch

DB Shoulder Press
14x75
9x75

MC Front Delt Raise
20x40
17x50

cable push downs 10-12 (20-25 widowmaker last set)
10x100
15x80

Machine Triceps Ext
17x80

 

[Andrewgen_Receptors]

RIRO PPL
Push A Week 7

Calves
512

DB Press, Flat
12x90
10x90
6x90

DB Flye, Flat (1/2 ROM at length)
15x25
12x25 + Extreme Stretch

DB Shoulder Press
14x75
9x75

MC Front Delt Raise
20x40
17x50

cable push downs 10-12 (20-25 widowmaker last set)
10x100
15x80

Machine Triceps Ext
17x80

My chest is already in pieces. I think I need more shoulder work, but otherwise I would change nothing - this was on point.

 

[Andrewgen_Receptors]

RIR0 PPL
Pull A Week 7

DB Supenation Curl (heavy)
12x50ea
8x50ea
8x45ea

Seated UH Machine Low Rows
17x405
9x405
7x405
10x315
*no rest*
Horizontal Machine Shrugs
9x315
Stay

CG lat pull-down 6-10
10x210
6x210
Stay

Dante row10-15.
10x120
*no rest*
seated cable row.
9x120
Bump

Cable Hammer Curl (step backs)
17, 2, 2x42.5

Reverse Pec Deck (1/2 ROM at length)
28x100
19x100
Bump

Ab Twister
20x100
12x145

 

[Andrewgen_Receptors]

RIR0 PPL
Legs a Week 7

Hack Squat
12x585
8x585

Calves.
16x580

Leg Ext
13x255
12x255
8x255
7x255

Uni. Leg curl 6-10
12x60ea
9x60ea

Adductor 8-12 (3 drops sets).

Machine rdl 4-6 (no intensifier).

 

[Andrewgen_Receptors]

RIR0 PPL
Pull B Week 7
Hammer pull down 6-10.
15x315
11x315
8x315
9,6x275 +partials

Supenation Curls
14x45
9x45
6x45

Rack pulls 4-6(no intensifier).
10x405lb

Chest supported hammer strength rows (hit failure with flared then hit failure with elbows tucked, one set).
10,3x405lb
315 extreme stretch, 30s

Rack Scrape Shrugs (focus, not failure)
12x135
13x135

Reverse Cable Flyes 8-12.
DNP

SA db Preacher curl (hammer)
DNP

Phoned it in at the end. Was having fun and felt good - i didnt want to ruin that by feeling fucking dead as per usual.

Will be taking time off towards the end of the week. Daughter had a gymnastics comp some 10 hours away but we're going to hit up the Grand Canyon since it's close by. Will be off nearly a week but should be fairly active with hikes and other, more horizontal forms of cardio.

 

[Andrewgen_Receptors]

RIR0 PPL
Legs B week 7
Calves
12x580 close
20x540 wide

Machine RDL 6-10(no intensifier)
10x315
8x405

Quad-Focussed Leg Press 6-10
8x8pps
7x8pps

Adductor 6-10 (1s Rest-Pause)
13,3x101(Machine max)

Laying leg curl 12-15 (drop set)
15x140
5x130
5x85
7x55

Walking Lunges
30x45lb

 

[Andrewgen_Receptors]

And we're back. Was supposed to be van training yesterday but I caught some virus or whatever. Still not out of the woods yet, but close enough to train.

Scale didn't move in the week away, despite my diet being okay at best. There's like 4 places to eat at the grand canyon so I did what I could. I aimed for maintenance/ minor surplus as I'd rather not risk muscle loss from low protein, and it's vacation so it may as well be somewhat fun.

Scale rebounded hard this morning after I went high sodium/fluid/carbs yesterday to get over the illness. It'll wash out.

Speaking of training, I want to change things up a bit. I've been running this last program for nearly 4 months now and I've learned a lot. I've also seen growth while in a deficit - I undoubtedly look better now than I did when starting the program. Both diet and training had a big role in this. I will likely find myself coming back to this program in the future.

New plan:
Modified TBJP Push/Pull Split

Can be EOD or Push, Pull, off, Push, Pull, off, off. I'd prefer 4x training days per week so each muscle us getting 2x weekly stimuli.

Week 1: 1 top set, 1 backdown
Week 2: 1 top set, 2 backdown
Week 3: 2 top set, 2 backdown
Week 4: reset to Week 1 or deload

Push:
DB OHP or Conv Shoulder Press, 6-12
*Lateral Delt Raise, 1xfail

DB Inc Bench or Conv Bench Press, 6-12
DB or Machine Flye, 2xfail

Dips or CG Bench, 6-12
Skullcrusher, 2xfail

Sissy Hack Squat, 6x12
Leg Ext, 1xfail

Pull:
DB Row or Machine Row, 6-12

Hunched or Horizontal Shrugs, Muscle Round

Hammer Strength Lat Pulldown or Pull Ups, 20-30 Rest Pause
Rear Delt Flye or Reverse Pec Deck, 1xfail

Supenation Curls, 6-12
*Hammer Curl, 1xfail

Rack Pulls, 1x6-12
Leg Curl, 1xfail


My goals with this plan are to prioritize my arms, shoulders, traps, and chest. I'm pretty happy with where my legs are at, so I'm going easy on them - I'd also like my knees to have a chance to recover a bit as they've been getting cranky.

I've considered turning this into A/B style, but i don't want to get too locked into specific exercises. I'd also enjoy the rapid progression from a progress perspective - it makes it fun.

 

[Andrewgen_Receptors]

TBJP P/P
Week 1 Push:
DB OHP 6-12
17x85ea
12x65ea
*Lateral Delt Raise, 1xfail
8x30 +partials

Conv Bench Press, 6-12
8x225
5x205
Cable Flye, 2xfail
14x45
12x45ea

Dips, 6-12
17xBW
Machine Skullcrusher, 2xfail
14x120
11x120

Sissy Hack Squat, 6x12
14xBW
Leg Ext, 1xfail
11x190

 

[Andrewgen_Receptors]

TBJP P/P
Week 1 Pull:
DB Row, 6-12
22x100
16x75
Bump
Horizontal Shrugs, Muscle Round
6x160
6x160
6x160
6x160
6x160
6x160
Bump

Hammer Strength Lat Pulldown 11-15 Rest Pause
12,4,3x315 +2 partials
*Rear Delt Flye or Reverse Pec Deck, 1xfail
DNP

Supenation Curls, 6-12
10x50
8x40
*Hammer Curl, 1xfail
8x40

Rack Pulls, 1x6-12
5x405 (felt too easy stopped short for new top set)
6x455
Laying Leg Curl, 1xfail
13x160

I'm gonna need to speak to a manager at 24; the TV playing some Dua Lipa music video where she's wearing fishnets, crawling and flipping her hair all around and whatnot... making it hard for my man's to concentrate on pumping the target muscle.

 

[Andrewgen_Receptors]

TBJP P/P
Week 2 Push:
DB OHP 6-12
12x90ea
13x70ea
11x60ea
*Lateral Delt Raise, 1xfail
12x30ea

Flat DB Bench Press, 6-12
12x85ea
8x85ea
Flat DB Flye, 2xfail
10x37.5ea

Dips, 6-12
12x45
14xBW
Machine Skullcrusher, 2xfail
18x100
15x100

Sissy Hack Squat, 6x12
15xBW
Leg Ext, 1xfail
12x250

Flat DB Bench is like my 7th in choices of exercises but everything else was busy. Working through some grumpy shoulders... prehab not cutting it anymore.

I did my first cold plunge today and i think I'm going to keep it up. It felt good. I mean, terrible during the plunge, but good after. 3 minutes; not a bad start.

 

[Send0]

TBJP P/P
Week 2 Push:
DB OHP 6-12
12x90ea
13x70ea
11x60ea
*Lateral Delt Raise, 1xfail
12x30ea

Flat DB Bench Press, 6-12
12x85ea
8x85ea
Flat DB Flye, 2xfail
10x37.5ea

Dips, 6-12
12x45
14xBW
Machine Skullcrusher, 2xfail
18x100
15x100

Sissy Hack Squat, 6x12
15xBW
Leg Ext, 1xfail
12x250

Flat DB Bench is like my 7th in choices of exercises but everything else was busy. Working through some grumpy shoulders... prehab not cutting it anymore.

I did my first cold plunge today and i think I'm going to keep it up. It felt good. I mean, terrible during the plunge, but good after. 3 minutes; not a bad start.

how grumpy are your shoulders? I know all about working with injured shoulders. In my case I should have backed off on the weight and volume until it felt 100%.

Instead, at the time I didn't understand what was happening or why. It took me 2 years or backing off or stopping push workouts to get them to heal. If I had been more self aware, put my ego aside, and deloaded or stopped sooner, then I'm convinced I wouldn't have been okay in 3-4 months at most.

For context, in my case I fucked my shoulders so bad that even grabbing a 2 liter out of the fridge, and shoulder level, would drop me to the floor in crippling pain.

I don't want anyone to deal with what I did to myself. If you get the the point where all lifts hurt, or where even doing mundane tasks around the house causes you pain (which is even worse), then definitely stop and take a break.

Sorry, I'll get off my soap box now. Because of my experience I tend to worry when I see someone complaining about their shoulders. Sorry if I've over reacted.

 

[Andrewgen_Receptors]

how grumpy are your shoulders?

it feels like impaction, I think. they feel fine most of the time until I start doing overhead pressing movements, then I feel it in the back of my shoulder. If I do enough pressing movements (overhead or otherwise), both shoulders will start getting really sore/painful but it doesn't feel like a tear or anything - just inflammation.

 

[CJ]

it feels like impaction, I think. they feel fine most of the time until I start doing overhead pressing movements, then I feel it in the back of my shoulder. If I do enough pressing movements (overhead or otherwise), both shoulders will start getting really sore/painful but it doesn't feel like a tear or anything - just inflammation.

Ever try switching to a high incline vs overhead? Might help.

 

[Andrewgen_Receptors]

Ever try switching to a high incline vs overhead?

I have, and that's pretty much what I'm doing now. I say "OHP" but it really is more like a high incline. Shoulders still shitting out on me though.

 

[Andrewgen_Receptors]

TBJP P/P
Week 2 Pull:
DB Row, 6-12
15x110
14x95
15x80
Bump
Horizontal Shrugs, Muscle Round
6x175
6x175
6x175
6x175
6x175
6x175
Bump

Hammer Strength Lat Pulldown 11-15 Rest Pause
13,4,2x335
*Rear Delt Flye or Reverse Pec Deck, 1xfail
DNP

Supenation Curls, 6-12
10x50
11x40
13x30
*Hammer Curl, 1xfail
12x40

Rack Pulls, 1x6-12
9x455
*almost passed out*
Laying Leg Curl, 1xfail
DNP
Hams not liking this atm