Andrewgen_Receptor's Training/Nutrition Log

[Andrewgen_Receptors]

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.

 

[Andrewgen_Receptors]

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.

 

[Andrewgen_Receptors]

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.

 

[Andrewgen_Receptors]

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

 

[Andrewgen_Receptors]

TBJP P/P
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.

 

[Andrewgen_Receptors]

TBJP P/P
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.

 

[Andrewgen_Receptors]

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.

 

[Andrewgen_Receptors]

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.

 

[Andrewgen_Receptors]

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

 

[Andrewgen_Receptors]

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.

 

[Andrewgen_Receptors]

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]

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?

 

[Andrewgen_Receptors]

Who did you hire?

If he doesn't mind being name dropped, I'll share

Edit
Meetketchup over on ASF

 

[CJ]

If he doesn't mind being name dropped, I'll share

Edit
Meetketchup over on ASF

Awesome. Hope it works out well!!!

Another set of eyes never hurts, and keeps us from overreacting or doing dumb things. It'll be money well spent.

 

[Andrewgen_Receptors]

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

 

[Andrewgen_Receptors]

I got the plan from coach.

Goals​

Short Term Goals: 8-10% bodyfat
Long term: Lean bulk bringing up weak points to reach a happy point of maintenance

Training​

Weight Training Program:

• Push/Pull/Legs
• Push Days: Target Delts, Upper Chest, Lats, Rhomboids, Hamstrings
• Pull Days
• Legs A/B Days
• Based on the schedule: Monday: Push, Tuesday: Pull, Wednesday: Legs A, Thursday: Legs B, Friday: Rest, Saturday: Push, Sunday: Rest

Rest between sets should be around 90 seconds (ballpark) or 2 min if needed on legs.
Stop 1 rep before “true” failure on all working sets unless noted.
Lifting tempo: 1 second positive and a 2-3 second negative with pause in the STRETCH position.
Push

• Incline DB Press (30° angle): 2 Sets of 10-12
• Incline Machine Press: 2 Sets of 10-12
• Seated Machine Fly: 2 Sets of 10-12
• Cable Flys (Low to High): 2 Sets of 12-15
• Machine Lateral Raises: 2 Sets of 10-12
• WG Standing BB/EZ Bar Upright Row: 2 Sets of 12-15
• Standing Dual Cable Y Raises: 2 Sets of 12-15 w/ 1 Drop Set
• Plate Loaded Dips: 3 Sets of 10-12
• Overhead Rope Ext or Rope Pushdown: 2 Sets of 12-15 w/ 1 Drop Set

Pull

• Single Arm Neutral Grip Cable Pulldown (Elbows tight): 2 Sets of 10-12
• BB Rows or Bent Over Supported T-Bar Row (Elbows Wide): 2 Sets of 10-12
• WG Pronated Pulldown: 2 Sets of 10-12
• Chest Supported Row (Neutral Grip/Elbows in tight for lats): 2 Sets of 10-12
• Machine Pullover or Standing Straight Arm Rope Cable Pullover: 2 Sets of 10-12
• Machine Rear Delts: 3 Sets of 12-15
• Single Arm Dual Cable Bicep Curls (lean forward/elbows back): 3 Sets of 12-15
• Incline DB Curls: 2 Sets of 12-15 w/ 1 Drop Set
• If your left forearm hurts doing supinated curls, alter the angle of your wrist until no pain

Legs A (Quads focus)

• Lying Leg Curls: 2 Sets of 12-15
• Leg Ext: 2 Sets of 12-15
• Hack Squats 3 Sets of 10-12
• Leg Press: 2 Sets of 12-15
• SLDL’s (BB or DB): 3 Sets of 10-12
• DB Reverse Lunges: 2 Sets of 15-20

Legs B (Hamstring focus)

• Belt or Smith Squats: 3 Sets of 10-12
• SLDL’s (BB or DB): 3 Sets of 10-12
• Lying Curls: 2 Sets of 12-15
• Wide and High Leg Press (Ham and Glute Focus): 2 Sets of 15-20
• DB Reverse Lunges: 2 Sets of 15-20

Diet​

Daily Macros:

• Protein: 250g
• Carbs: 265g
• Fat: 60g
• Calories: 2,600
• Fiber: 25 to 40 grams of fiber
• Water Fluids: 1000z min
• Sodium: 2,000mg

Meal Frequency:

• Free Meal: 1 per week (moderate size meal of something off plan, portion size/caloric intake within reason, not a binge, Example: 2 slices of pizza or a burger, sushi, etc)

Nutrient Timing:
The chart below is just a guideline for your macro and meal timing based on your specific schedule. You may deviate by adding or removing meals if they add up to your daily macros.
Suggested Macros Per Meal:

• Meal 1 (Pre Workout Morning): Pro: 50g, Carb: 65g, Fat: 5g
• Meal 2 (Post Workout Afternoon): Pro: 50g, Carb: 65g, Fat: 5g
• Meal 3 (Evening): Pro: 50g, Carb: 45g, Fat: 20g
• Meal 4 or Snack: Pro: 50g, Carb: 45g, Fat: 15g
• Meal 5 or Snack: Pro: 50g, Carb: 45g, Fat: 15g

Food Choices:

• Proteins: Chicken, turkey, beef, lean pork, other lean meats, white fish, salmon, eggs, and egg whites, whey protein powder, low-fat milk, yogurt, almond milk, cashew milk, cottage cheese.
• Carbs: Rice, oatmeal, potatoes, yams, pasta, breads, beans, lower sugar cereals (Rice Krispies, etc.), Smart Pop popcorn, quinoa, etc. All green vegetables and salads.
• Fruits: Grapefruit, cherries, blueberries, strawberries, raspberries, apples, bananas, etc.
• Fats: Peanut butter, almond butter, avocado, almonds, olive/coconut oil, egg yolks, and fish/flax oils.
• Condiments: Red wine or balsamic vinegar, seasonings, salsa, mustard, lemon juice, and olive oil, low/fat-free ketchups, dressings, and sauces.

We start on Monday.

 

[CJ]

I got the plan from coach.

Goals​

Short Term Goals: 8-10% bodyfat
Long term: Lean bulk bringing up weak points to reach a happy point of maintenance

Training​

Weight Training Program:

• Push/Pull/Legs
• Push Days: Target Delts, Upper Chest, Lats, Rhomboids, Hamstrings
• Pull Days
• Legs A/B Days
• Based on the schedule: Monday: Push, Tuesday: Pull, Wednesday: Legs A, Thursday: Legs B, Friday: Rest, Saturday: Push, Sunday: Rest

Rest between sets should be around 90 seconds (ballpark) or 2 min if needed on legs.
Stop 1 rep before “true” failure on all working sets unless noted.
Lifting tempo: 1 second positive and a 2-3 second negative with pause in the STRETCH position.
Push

• Incline DB Press (30° angle): 2 Sets of 10-12
• Incline Machine Press: 2 Sets of 10-12
• Seated Machine Fly: 2 Sets of 10-12
• Cable Flys (Low to High): 2 Sets of 12-15
• Machine Lateral Raises: 2 Sets of 10-12
• WG Standing BB/EZ Bar Upright Row: 2 Sets of 12-15
• Standing Dual Cable Y Raises: 2 Sets of 12-15 w/ 1 Drop Set
• Plate Loaded Dips: 3 Sets of 10-12
• Overhead Rope Ext or Rope Pushdown: 2 Sets of 12-15 w/ 1 Drop Set

Pull

• Single Arm Neutral Grip Cable Pulldown (Elbows tight): 2 Sets of 10-12
• BB Rows or Bent Over Supported T-Bar Row (Elbows Wide): 2 Sets of 10-12
• WG Pronated Pulldown: 2 Sets of 10-12
• Chest Supported Row (Neutral Grip/Elbows in tight for lats): 2 Sets of 10-12
• Machine Pullover or Standing Straight Arm Rope Cable Pullover: 2 Sets of 10-12
• Machine Rear Delts: 3 Sets of 12-15
• Single Arm Dual Cable Bicep Curls (lean forward/elbows back): 3 Sets of 12-15
• Incline DB Curls: 2 Sets of 12-15 w/ 1 Drop Set
• If your left forearm hurts doing supinated curls, alter the angle of your wrist until no pain

Legs A (Quads focus)

• Lying Leg Curls: 2 Sets of 12-15
• Leg Ext: 2 Sets of 12-15
• Hack Squats 3 Sets of 10-12
• Leg Press: 2 Sets of 12-15
• SLDL’s (BB or DB): 3 Sets of 10-12
• DB Reverse Lunges: 2 Sets of 15-20

Legs B (Hamstring focus)

• Belt or Smith Squats: 3 Sets of 10-12
• SLDL’s (BB or DB): 3 Sets of 10-12
• Lying Curls: 2 Sets of 12-15
• Wide and High Leg Press (Ham and Glute Focus): 2 Sets of 15-20
• DB Reverse Lunges: 2 Sets of 15-20

Diet​

Daily Macros:

• Protein: 250g
• Carbs: 265g
• Fat: 60g
• Calories: 2,600
• Fiber: 25 to 40 grams of fiber
• Water Fluids: 1000z min
• Sodium: 2,000mg

Meal Frequency:

• Free Meal: 1 per week (moderate size meal of something off plan, portion size/caloric intake within reason, not a binge, Example: 2 slices of pizza or a burger, sushi, etc)

Nutrient Timing:
The chart below is just a guideline for your macro and meal timing based on your specific schedule. You may deviate by adding or removing meals if they add up to your daily macros.
Suggested Macros Per Meal:

• Meal 1 (Pre Workout Morning): Pro: 50g, Carb: 65g, Fat: 5g
• Meal 2 (Post Workout Afternoon): Pro: 50g, Carb: 65g, Fat: 5g
• Meal 3 (Evening): Pro: 50g, Carb: 45g, Fat: 20g
• Meal 4 or Snack: Pro: 50g, Carb: 45g, Fat: 15g
• Meal 5 or Snack: Pro: 50g, Carb: 45g, Fat: 15g

Food Choices:

• Proteins: Chicken, turkey, beef, lean pork, other lean meats, white fish, salmon, eggs, and egg whites, whey protein powder, low-fat milk, yogurt, almond milk, cashew milk, cottage cheese.
• Carbs: Rice, oatmeal, potatoes, yams, pasta, breads, beans, lower sugar cereals (Rice Krispies, etc.), Smart Pop popcorn, quinoa, etc. All green vegetables and salads.
• Fruits: Grapefruit, cherries, blueberries, strawberries, raspberries, apples, bananas, etc.
• Fats: Peanut butter, almond butter, avocado, almonds, olive/coconut oil, egg yolks, and fish/flax oils.
• Condiments: Red wine or balsamic vinegar, seasonings, salsa, mustard, lemon juice, and olive oil, low/fat-free ketchups, dressings, and sauces.

We start on Monday.

Is that right, he wants you doing legs on back to back days?

I know he wrote that one is quad focused and one is hams focused, but you're doing leg curls and stiff legged deadlifts on both days. And a squat both days.

Obviously do what he says, but there's no way in hell that I'd be able to do that productively.

 

[Andrewgen_Receptors]

Is that right, he wants you doing legs on back to back days?

I know he wrote that one is quad focused and one is hams focused, but you're doing leg curls and stiff legged deadlifts on both days. And a squat both days.

Obviously do what he says, but there's no way in hell that I'd be able to do that productively.

It's regular PPL split, just written oddly.
Push
Pull
Legs a
Push
Pull
Legs b

 

[CJ]

It's regular PPL split, just written oddly.
Push
Pull
Legs a
Push
Pull
Legs b

Oh, that makes much more sense!!!

 

[Andrewgen_Receptors]

Starting picture (I can't pose for shit)

Starting Weight: 215lb

*lifestyle, not competing.