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Andrewgen_Receptors' Training Log

Andrewgen_Receptors

New member
Newbies
Joined
May 7, 2024
Messages
11
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.
 

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