Andrewgen_Receptor's Training/Nutrition Log

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TBJP P/P
Week 3 Pull:
Rack Pulls, 1x6-12
7x495
Stay

Hammer Curls, 6-12
15x52.5ea
10x52.5ea
Bump

Cable Rows
10x250

Left early, short notice work schedule change.

5 for 5 on weekend illnesses. Temp was 101 yesterday. Who the fuck knows.

Decided to wax in an attempt to deal with back hairs (likely exacerbated by steroids) and it worked well. Check back in a few weeks to see whats what.
 
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TBJP P/P
Week 3 Push:
Viking Press 6-12
10x275(+1)
17x225(+4)
12x185
20x135
Stay

Sissy Hack Squat 1xFail
22xBW

*Machine Lateral Delt Raise,
21x160 (Machine max)
30s rest
15x 115
30s rest
16x70

CG DB Bench, 2x6-12
32x55ea
Bump
12x75ea
Machine Skullcrusher, 1xfail
28x95
Bump

Conv Bench Press (wide), 6-12
6x225 (-8)
Stay
12x135
Bump
*stopped halfway through first set, dipshit spotter in front of me was letting his lifter die so he could text.
Cable Flye, 1xFail
12x40ea
Stay/Drop

Quad Ext, 1xFail
12x280 (Machine max)

Baddies, 1xFail
DNP

Trap Bar Farmer Walk
315x40pc
315x30pc
315x30pc

I can’t remember the last time I lit someone up at the gym - if ever. This mouth-breathing fuck knuckle that was too busy fing fucking his phone to notice his lifter was pinned - it got me there. He was standing off to the side of his lifter’s bench like a proper cunt, too.
 
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That was an interesting couple days.

Immediately following my last training session, i went to get an allergy immunotherapy shot (the kind that train your body to calm it’s allergic reaction to stuff) as id been doing 1-2x per week for a few months.

Started having chest pains (which i thought were just cardio induced from farmer walks), so i ignored it.
Then my eyes started itching.
Then the wheezing started, shortly followed by caughing…

I came to understand this was a severe allergic reaction.
I used my epi pen (precautionary for this exact reason), and swelling calmed down for about 2 hours. My eyes were halfway shut from swelling.
Took my 2nd epi pen shot… did very little.

Downed 4x the max dose on Zyrtec (2nd gen antihistamine), and finally everything was moving in the right direction.

Stayed home the rest of the day, and the following day. My face, hands, and breathing are back to normal.

Pro tip: exercise, particularly intense cardio, can severely exacerbate the body’s immune response to allergens, so don’t combine the two.

For fucks sake, cardio almost killed me.

So the good news is that I’m not dead, bad news is I’ll have to adjust my training around these immunotherapy shots.

Oh, and more good news: I’m 2 months away from completing my Bachelor’s degree; final push to bring it home.
 
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TBJP P/P
Week 3 Pull:
Hammer Curls, 6-12
18x55ea
20x40ea
Bump

Rack Pulls, 1x5-10
10x495
Bump (fuck)

Hammer Strength Row, 6-12
13x495 (Machine max)
13x405 (partials)

Hammer Strength Lat Pulldown 11-15
11x135ea
6 4x115ea (1/2 ROM at length)
Stay
Reverse Pec Deck (Kroc style)
43x100

Laying Leg Curl, 1xfail
DNP

Horizontal Shrugs, 2xFail
15x250
10x250
 
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Week 4 Push:
Viking Press 6-12
5x315
8x275
15x225
24x185
Stay

Hack Squat 1xFail
675x10

CG DB Bench, 2x6-12
32x55ea
Bump
12x75ea
Machine Skullcrusher, 1xfail
28x95
Bump

Inc. Conv Bench Press (wide), 6-12
11x315
8x225
14x135

Life is out to get me today. "Good".
Lifted angry, still angry.
 
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Week 4 Pull:
Rack Pulls, 1x5-10
4x545
Stay

Hammer Curls, 6-12
15x60ea
16x42.5ea
Stay

Hammer Strength Row, 6-12
15x495 (+2)(Machine max)
12x405 (partials)

Good.
 
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Bro bullshit

Horizontal Shrugs
20x130
17x175

Supenation Curls
12x50ea
6x50ea
13x30ea
Reverse DB Curl
22x15ea

DB CG Bench
22x75ea
15x75ea
8x75ea

DB Lat Raise
10x25ea (Full ROM)
20x15ea (Half ROM, top)

Supposed to be off day, but i needed therapy.
 
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More bro bullshit

Landmine Shrugs
18x145
15x145
11x145

Viking Press (slow)
15x225
10x225
8x225 (max neg hold last rep)

Calf Press
25x342lb

Machine Skullcrusher (focus, Full ROM)
15x120
11x120 + 20s Extreme Stretch

MC Crucifix Curl Uni
15x40ea

No plan, i just need more therapy than my split or recovery can handle.
 
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TBJP P/P
Week 4 Push:
Viking Press 6-12
6x315(+1)
8x275
10x225(-5)
15x185(-9)
Stay

CG DB Bench, 2x6-12
18x80ea
12x80ea

Hack Squat 1xFail
8x765
Stay

Inc. Conv Bench Press (wide), 6-12
17x225
11x225

Machine Skullcrusher, 1xfail
21x120
Bump
 
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Wanted to try something different but I'm not sure that I'll stick to it. Its just quick sessions that give me time for cardio after.

Phil Hernon Push/Pull
Pull Week 1

Ab Rollouts, 1xFail
10x knees

Hammer Curls, 1s Rest-Pause
17x50e
5,2,1x40ea

CG Lat Pulldown, 1s Rest-Pause
16,2,1x160

T-Bar Rows, 1s Rest-Pause
10,1x135
(I've always sucked at these)

Rack Pulls, 1x5-10
5x545

Bad Girls, 1s Rest-Pause
12,4,2,1x140

Cardio
10mins Treadmill AHR 140
10mins Stationary Bike AHR 137
10mins Sauna

Not convinced this is going to cut it, but I'll give it time.
 
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Pull Week 1
Ab Rollouts, 1x Fail
18

Hammer Curls, 1x Rest-Pause
13,6,4x50ea

Rack Pulls, 1x Fail
7x545

Rear Delt Flyes 1x Fail (Kroc style)
44x40ea

Lat Pulldown, 1x Rest-Pause
16,2,2x210

Cable Row, 1x drop set
7x205
5x175
7x145
10x115
15x85
20x55

*DB Hammer Preacher Curls, 1x Fail

+LISS Cardio, 30 mins

A year of work and too little to show for it, so I will be working with a coach. I thought i was nearing 12% bodyfat; i am not.
Reverse dieting at the moment, body weight is back up to ~210lbs.
 

CJ

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Pull Week 1
Ab Rollouts, 1x Fail
18

Hammer Curls, 1x Rest-Pause
13,6,4x50ea

Rack Pulls, 1x Fail
7x545

Rear Delt Flyes 1x Fail (Kroc style)
44x40ea

Lat Pulldown, 1x Rest-Pause
16,2,2x210

Cable Row, 1x drop set
7x205
5x175
7x145
10x115
15x85
20x55

*DB Hammer Preacher Curls, 1x Fail

+LISS Cardio, 30 mins

A year of work and too little to show for it, so I will be working with a coach. I thought i was nearing 12% bodyfat; i am not.
Reverse dieting at the moment, body weight is back up to ~210lbs.

Who did you hire?
 
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Push/Pull
Push week 2

Ab Rollouts, 1xFail
Did not perform, too sore

Cable Pushdown, 1x Rest-Pause
18x85
10x85
6x85
*Abs were too sore to do more weight

DB Side Lateral Partials, 2x Rest-Pause
29x40
16x40
7x40

24x30
17x30
9x30

Conv. Machine Press, 1x Rest-Pause
21x225
7x225
4x225

Cable Flye, 2xFail
12x42.5ea
10x35ea

Quad Ext, 2x Rest-Pause
Did not perform

+30mins LISS
 
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*Performed at home gym, some alternates required.

PUSH
FitNotes Workout - Saturday 18th May 2024

** Incline Dumbbell Bench Press **
- 80.0 lbs x 16 reps
- 80.0 lbs x 10 reps

** Incline Hammer Strength Chest Press **
- 225.0 lbs x 6 reps
- 185.0 lbs x 10 reps
*subbed Inc Smith Bench. IDK how much my smith bar weighs but it's definitely heavier than 45lbs.

** Pec Deck **
- 55.0 lbs x 16 reps
- 55.0 lbs x 13 reps
*subbed Seated Cable Flyes

** Cable Flye (Low>High) **
- 40.0 lbs x 13 reps
- 45.0 lbs x 12 reps

** Lateral Machine Raise **
- 35.0 lbs x 15 reps
- 25.0 lbs x 14 reps
*subbed Cable Lat Raises.

** Upright Row (Wide Grip) **
- 105.0 lbs x 19 reps
- 105.0 lbs x 15 reps

** Cable Y Raise (Drop Set Last Set) **
- 35.0 lbs x 11 reps
- 25.0 lbs x 14 reps
- 25.0 lbs x 11 reps
- 15.0 lbs x 9 reps
- 15.0 lbs x 5 reps

** Parallel Bar Triceps Dip **
- 45.0 lbs x 16 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 11 reps

** Cable Overhead Triceps Ext (Drop Set Last Set) **
- 120.0 lbs x 18 reps
- 120.0 lbs x 11 reps
- 120.0 lbs x 9 reps
- 100.0 lbs x 7 reps
- 75.0 lbs x 6 reps

Muscles are pumped and i don't feel dead unlike my typical session.

Was getting froggy and needed to step away from schoolwork. Have been on diet the last 2 days with the exception of meal and carb timing. Still coming in slightly under for fats.
 
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PULL

FitNotes Workout - Monday 20th May 2024

** Uni. Cable Pulldown (Elbows Tight) **
- 70.0 lbs x 18 reps
- 70.0 lbs x 12 reps

** T-Bar Row (Elbows Wide) **
- 115.0 lbs x 14 reps
- 115.0 lbs x 12 reps

** Pronated Pulldown (Wide Grip) **
- 150.0 lbs x 10 reps
- 140.0 lbs x 8 reps

** Chest Supported Row (Neutral, Elbows Tight) **
- 200.0 lbs x 12 reps
- 200.0 lbs x 10 reps

** Straight-Arm Cable Pullover **
- 60.0 lbs x 12 reps
- 60.0 lbs x 10 reps

** Cable Curl (Lean Forward, Elbows Back) **
- 40.0 lbs x 18 reps
- 40.0 lbs x 15 reps
- 40.0 lbs x 12 reps

** Rear Delt Machine Fly **
- 23 reps
- 15 reps
- 11 reps

*subbed band pull-aparts

** Incline Dumbbell Curl (Drop Set Last Set) **
- 40.0 lbs x 10 reps
- 30.0 lbs x 11 reps
- 30.0 lbs x 8 reps
- 25.0 lbs x 4 reps
- 20.0 lbs x 3 reps

*Biceps were shot at this point
 
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LEGS A
FitNotes Workout - Tuesday 21st May 2024

** Good Girls **
- 100.0 lbs x 18 reps
- 100.0 lbs x 17 reps

** Lying Leg Curl Machine **
- 125.0 lbs x 17 reps
- 125.0 lbs x 13 reps

** Leg Extension **
- 175.0 lbs x 16 reps
- 175.0 lbs x 9 reps

** Hack Squat **
- 315.0 lbs x 15 reps
- 315.0 lbs x 12 reps
- 315.0 lbs x 10 reps

** Leg Press **
- 15 reps
- 15 reps

** Stiff-Legged Deadlift **
- 225.0 lbs x 13 reps
- 225.0 lbs x 12 reps
- 225.0 lbs x 12 reps

** Reverse Lunges **
- 20 reps
- 20 reps

+15mins Treadmill AHR 130bpm.

Did not perform Leg Press or Reverse Lunges. Lower back was pumped so badly during SLDL i couldn't even hit reps. Always had this problem. Even cardio after was hard to manage and that was literally just walking.

P.S wash those knee sleeves, fuck bro.
 

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