Buy Needles And Syringes With No Prescription
M4B Store Banner
intex
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
PM-Ace-Labs
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
sunrise2
PHARMAHGH1
kinglab
ganabol2
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
azteca
granabolic1
napsgear-210x65
monster210x65
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
advertise1
UGFREAK-banner-PM
advertise1
yms-GIF-210x65-SB
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

Andrewgen_Receptors' Training Log

Andrewgen_Receptors

Member
Registered
Newbies
Joined
May 7, 2024
Messages
50
Original goal was FFMI >30 at 10%BF, but after seeing someone who literally had those stats, I'm not sure i want to get that big (blasphemy, I know).

Current goal: increase size for arms, shoulders, traps and forearms, and reach/stay sub-10%. Never been that lean before.

Starting point
Weight: ~210
Waist at navel: 35" (too big)
BF%: 12%(?) Idk, too fat
1000010780.jpg

Gear
100 test
200 deca
300 mast

Recently came off 300 DHB but I'm thinking I should have stayed running it.

Macros
P: 300
F: 30
C: 225

Meal 1 (pre workout)
16oz tilapia
1can pineapple
1/2cup rice

Intra workout
1.5 scoop Humapro

Post workout
1 med banana
*4 whole eggs (stopped this recently to lower fats)

Meal 2
1/2 cup rice

Meal 3
16oz chicken breast

*another 1.5 scoops Humapro spread throughout the day


Open to advice and suggestions. I came here to learn.
 
I don’t even know what to call this, but i liked it. I usually have a program but the gym has been more like therapy lately.

Push

Ab Rollouts, 1xFail

CG DB Bench Press, 1x Rest-Pause
15x90ea
4x90ea
0x90ea
*need to replace this

DB Side Lateral Partials, 2x Rest-Pause
31x35
15x35
7x35

27x25
15x25
13x25

Conv. Inc Machine Press, 1x Rest-Pause
17x315
6x315
3x315

Rear Delt Flye, 2xFail (Kroc Style)
26x45ea

Quad Ext, 2x Rest-Pause
17x200
8x200
5x200

15x150
7x150
6x150

Cable Flye, 2xFail
27x45
12x45

Quads cramped so bad after Quad Ext i almost dropped. Twice.

Shoulders were much happier with this.
 
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.
 
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
 
I am not sure if I read right but you came back to bulking??? I think that you are doing it wrong way- your bodyfat is at the stage where the bulk should be over , your original plan was better. Def cut - deep deep cut and start from there.
 
I am not sure if I read right but you came back to bulking??? I think that you are doing it wrong way- your bodyfat is at the stage where the bulk should be over , your original plan was better. Def cut - deep deep cut and start from there.
Not bulking - I'm reverse dieting for a bit.

I've been eating 2100-2200cals for months and stopped seeing results. Will be using a coach shortly to help me get there.
 
*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.
 
I stopped posting but I'll get caught back up.

Week 1 Check-in


1000011003
10000110031920×1920 306 KB

DateWeightDayCaloriesProCarbsFatWorkout For DayCardio TimeSleep
Goal260025026560steps7 to 8
5/20/2024212.9Monday261332026829Pull75005.9
5/21/2024211.8Tuesday275829827054legs a115005.3
5/22/2024211.6Wedensday267529526847Push127005.5
5/23/2024211.8Thurday272429827548off100005.9
5/24/2024210.9Friday306833028468Pull97004.9
5/25/2024210Saturday201619728012off35005.6
5/26/2024207.6Sunday258326528443off105006
210.9Average2634286276439343
 
Week 2 Check-In


image
image1230×1230 119 KB



DateWeightDayCaloriesProCarbsFatWorkout For DayCardio TimeSleep
Goal25026560105007 to 8
5/27/2024210.9Monday263025926858Legs B119005.7
5/28/2024208.7Tuesday282127629261Push115006.5
5/29/2024210.3Wedensday259226225160Pull105006.5
5/30/2024209.4Thurday269326527161Legs A130006
5/31/2024210.3Friday235226019360Off89006.2
6/1/2024210.7Saturday263723220997Push94006
6/2/2024209.4Sunday243224124156off70008.7
210.0Average25942562466510314
 
Week 3 Check-In

RgKuIVj
RgKuIVj1080×1080 108 KB


Lighting was off as I started using the real camera, tried to adjust with editing.
If you can’t tell, the focus was set to approx. 2 ft behind me because I’m awesome like that
:roll_eyes:

I’m seeing more leanness in my back for sure. Lots of little muscles (blasphemy!) I’ve never really seen before.



DateWeightDayCaloriesProCarbsFatWorkout For DayCardio TimeSleep
210Goal250235607 to 8
6/3/2024207.6Monday247927722851Pull119005.8
6/4/2024207.2Tuesday247927722851Legs B141005.8
6/5/2024207.4Wedensday247927722851Push110005.8
6/6/2024206.5Thurday247927722851off93006.1
6/7/2024209.9Friday301424935666Pull72004.5
6/8/2024207.6Saturday2653.930523057.1Legs A69005
6/9/2024208.1Sunday232324823643off82006
207.8Average25582732485398005.6
 
Week 4 Check-In


photo-collage
photo-collage1080×1080 100 KB



DateWeightDayCaloriesProCarbsFatWorkout For DayCardio TimeSleep
207.8Goal250235607 to 8
6/10/2024210.7Monday250825124160Push145006
6/11/2024209.2Tuesday250825124160Pull127006.4
6/12/2024208.9Wedensday250825124160Legs B121006
6/13/2024207.6Thurday250825124160Push125006.8
6/14/2024207.6Friday324224442762off98006.2
6/15/2024210.2Saturday250926523457off37006.5
6/16/2024211.5Sunday247626523752off5.7
209.4Average260825426659108836.2
 
Degree finished.
Marriage back on track.
Credit debt is ended.
Little one is impressing me on the daily.
Mission clarified.

I'm not quite sure how to take all that, but I feel like I can take a breath.
I know better than to take more than one.

Lets fucking get some.
Meetketchup Pull
Monday, Jun 24, 2024 at 2:01pm

Lat Pulldown (Cable)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 10

Iso-Lateral Row (Machine)
Set 1: 205 lbs x 10
Set 2: 160 lbs x 14

Lat Pulldown (Cable)
Set 1: 70 lbs x 16
Set 2: 70 lbs x 12

Cable Pullover
Set 1: 85 lbs x 12
Set 2: 85 lbs x 8

Bicep Curl (Dumbbell)
Set 1: 40 lbs x 13
Set 2: 40 lbs x 10
Set 3: 40 lbs x 7

T Bar Row
Set 1: 180 lbs x 10
Set 2: 180 lbs x 9

Rear Delt Reverse Fly (Machine)

Seated Incline Curl (Dumbbell)

@hevyapp
 
Meetketchup Legs A (Quad Focus)
Tuesday, Jun 25, 2024 at 2:01pm

Hip Adduction (Machine)
Set 1: 175 lbs x 16
Set 2: 175 lbs x 12

Lying Leg Curl (Machine)
Set 1: 175 lbs x 17
Set 2: 175 lbs x 10

Hack Squat (Machine)
Set 1: 0 lbs x 22
Set 2: 0 lbs x 16
Set 3: 0 lbs x 15

Leg Extension (Machine)
Set 1: 205 lbs x 12
Set 2: 205 lbs x 8

Calf Press (Machine)
Set 1: 250 lbs x 15
Set 2: 250 lbs x 12
Set 3: 250 lbs x 10

Leg Press (Machine)

Split Squat (Dumbbell)

@hevyapp

My knees are not doing well. Like at all.
What i trained today worked out well, but I'm still missing split squats and leg press alternatives.

They feel like shit during pretty much all quad movements, some of which are just actively painful. I do all quad exercises with 7mm knee sleeves.
They hurt when sitting for more than maybe 20 mins, even with ergonomic positioning.
Hell, they even feel warm and a little swollen after long walks.
Both kneecaps are looser than normal.

I dislocated both of them about 8 years ago and this feels similar to how they felt afterwards, if not worse.

Running BPC 175mcg each knee, morning and night. It feels a little better for an hour or two afterwards. I'm gonna need to get this checked out but I'm not sure what is to be done about it tbh.
 
Meetketchup Push
Thursday, Jun 27, 2024 at 1:50pm

Incline Bench Press (Dumbbell)
Set 1: 105 lbs x 13
Set 2: 105 lbs x 7

Chest Press (Machine)
"Wide"
Set 1: 225 lbs x 15
Set 2: 225 lbs x 8

Lateral Raise (Machine)
Set 1: 125 lbs x 18
Set 2: 125 lbs x 13

Butterfly (Pec Deck)
Set 1: 200 lbs x 12
Set 2: 200 lbs x 8

Cable Y Raise
"**Barbell"
Set 1: 20 lbs x 15
Set 2: 20 lbs x 13
Set 3: 20 lbs x 10 [Failure]
Set 4: 15 lbs x 7 [Failure]
Set 5: 15 lbs x 6 [Failure]

Low Cable Fly Crossovers
Set 1: 27.5 lbs x 13
Set 2: 27.5 lbs x 10

Upright Row (Barbell)
Set 1: 145 lbs x 12
Set 2: 145 lbs x 10

Triceps Extension (Cable)
Set 1: 100 lbs x 20
Set 2: 100 lbs x 12
Set 3: 80 lbs x 13 [Drop]
Set 4: 60 lbs x 7 [Drop]
Set 5: 50 lbs x 6 [Drop]

Triceps Dip (Weighted)
Set 1: 45 lbs x 11
Set 2: 0 lbs x 15
Set 3: 0 lbs x 12

@hevyapp
 
*Garage Gym
Meetketchup Pull
Saturday, Jun 29, 2024 at 8:22pm

Lat Pulldown (Cable)
Set 1: 70 lbs x 15
Set 2: 70 lbs x 12

T Bar Row
Set 1: 180 lbs x 12
Set 2: 180 lbs x 10

Lat Pulldown (Cable)
Set 1: 110 lbs x 18
Set 2: 110 lbs x 13

Iso-Lateral Row (Machine)
Set 1: 110 lbs x 15

Cable Pullover
Set 1: 70 lbs x 13
Set 2: 70 lbs x 9

Rear Delt Reverse Fly (Machine)
Set 1: 33 lbs x 26
Set 2: 33 lbs x 21
Set 3: 33 lbs x 16

Bicep Curl (Cable)
Set 1: 33 lbs x 20
Set 2: 33 lbs x 12
Set 3: 33 lbs x 9

Seated Incline Curl (Dumbbell)
Set 1: 40 lbs x 7
Set 2: 30 lbs x 7
Set 3: 26 lbs x 11 [Drop]
Set 4: 18 lbs x 8 [Drop]
Set 5: 14 lbs x 12 [Drop]

@hevyapp

30s Jog / 2min walk intervals, 34 mins.
Target Heat Rate: 130BPM
Actual: 133
 
Meetketchup Legs B (Ham Focus)
Sunday, Jun 30, 2024 at 3:52pm

Hip Abduction (Machine)
Set 1: 175 lbs x 18
Set 2: 175 lbs x 16

Squat (Barbell)
Set 1: 315 lbs x 5
Set 2: 315 lbs x 5
Set 3: 315 lbs x 5

Lying Leg Curl (Machine)
Set 1: 200 lbs x 11
Set 2: 175 lbs x 12

Straight Leg Deadlift
"Trap Bar Deficit"
Set 1: 225 lbs x 12
Set 2: 225 lbs x 12
Set 3: 225 lbs x 11

Seated Leg Curl (Machine)
Set 1: 150 lbs x 9
Set 2: 150 lbs x 8

Goblet Squat
Set 1: 110 lbs x 15
Set 2: 110 lbs x 15

Reverse Lunge (Dumbbell)

@hevyapp

Knees did okay with this. I'd much prefer not to do BB Squats as its super fatiguing but it worked.

Went to deficit SLDL in attempt to feel it more in my hams and it worked. Lower back is still cramping but manageable.
 
Cardio
30s on 2min off, 30 mins jogging
target: >130bpm
Actual: 162bpm(?)
I'm having a hard time believing that heart rate
 
Meetketchup Push
Monday, Jul 01, 2024 at 2:20pm

Incline Bench Press (Dumbbell)
Set 1: 105 lbs x 14
Set 2: 105 lbs x 7

Lateral Raise (Machine)
Set 1: 150 lbs x 15
Set 2: 150 lbs x 10

Low Cable Fly Crossovers
Set 1: 30 lbs x 14
Set 2: 30 lbs x 10

Upright Row (Barbell)
Set 1: 145 lbs x 13
Set 2: 145 lbs x 10

Triceps Extension (Cable)
Set 1: 100 lbs x 17
Set 2: 100 lbs x 11
Set 3: 85 lbs x 12 [Drop]
Set 4: 70 lbs x 5 [Drop]
Set 5: 60 lbs x 4 [Drop]

Triceps Dip (Weighted)
Set 1: 0 lbs x 23
Set 2: 0 lbs x 13
Set 3: 0 lbs x 11

Incline Chest Press (Machine)

Butterfly (Pec Deck)

Cable Y Raise

@hevyapp

Ran out of time. Tried to prioritize bigger lifts but they were taken. I have to get Push days to not align with Mondays.
 

Staff online

  • rAJJIN
    Moderator / FOUNDING Member

Forum statistics

Total page views
566,231,167
Threads
136,754
Messages
2,811,282
Members
160,840
Latest member
makesense123
NapsGear
HGH Power Store email banner
yourdailyvitamins
Prowrist straps store banner
infinity
FLASHING-BOTTOM-BANNER-210x131
raws
Savage Labs Store email
Syntherol Site Enhancing Oil Synthol
aqpharma
yms-GIF-210x131-Banne-B
hulabs
ezgif-com-resize-2-1
MA Research Chem store banner
MA Supps Store Banner
volartek
Keytech banner
musclechem
Godbullraw-bottom-banner
Injection Instructions for beginners
Knight Labs store email banner
3
YMS-210x131-V02
YMS-210x131-V02
Back
Top