Andrewgen_Receptors' Training Log

[Andrewgen_Receptors]

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


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.

 

[Andrewgen_Receptors]

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.

 

[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.

 

[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

 

[Tomgrass]

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.

 

[Andrewgen_Receptors]

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.

 

[Andrewgen_Receptors]

Starting picture (I can't pose for shit)

Starting Weight: 215lb

*lifestyle, not competing.

 

[Andrewgen_Receptors]

*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.

 

[Andrewgen_Receptors]

I stopped posting but I'll get caught back up.

Week 1 Check-in



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Date	Weight	Day	Calories	Pro	Carbs	Fat	Workout For Day	Cardio Time	Sleep
		Goal	2600	250	265	60		steps	7 to 8
5/20/2024	212.9	Monday	2613	320	268	29	Pull	7500	5.9
5/21/2024	211.8	Tuesday	2758	298	270	54	legs a	11500	5.3
5/22/2024	211.6	Wedensday	2675	295	268	47	Push	12700	5.5
5/23/2024	211.8	Thurday	2724	298	275	48	off	10000	5.9
5/24/2024	210.9	Friday	3068	330	284	68	Pull	9700	4.9
5/25/2024	210	Saturday	2016	197	280	12	off	3500	5.6
5/26/2024	207.6	Sunday	2583	265	284	43	off	10500	6
	210.9	Average	2634	286	276	43		9343

 

[Andrewgen_Receptors]

Week 2 Check-In



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Date	Weight	Day	Calories	Pro	Carbs	Fat	Workout For Day	Cardio Time	Sleep
		Goal		250	265	60		10500	7 to 8
5/27/2024	210.9	Monday	2630	259	268	58	Legs B	11900	5.7
5/28/2024	208.7	Tuesday	2821	276	292	61	Push	11500	6.5
5/29/2024	210.3	Wedensday	2592	262	251	60	Pull	10500	6.5
5/30/2024	209.4	Thurday	2693	265	271	61	Legs A	13000	6
5/31/2024	210.3	Friday	2352	260	193	60	Off	8900	6.2
6/1/2024	210.7	Saturday	2637	232	209	97	Push	9400	6
6/2/2024	209.4	Sunday	2432	241	241	56	off	7000	8.7
	210.0	Average	2594	256	246	65		10314

 

[Andrewgen_Receptors]

Week 3 Check-In


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

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

Date	Weight	Day	Calories	Pro	Carbs	Fat	Workout For Day	Cardio Time	Sleep
	210	Goal		250	235	60			7 to 8
6/3/2024	207.6	Monday	2479	277	228	51	Pull	11900	5.8
6/4/2024	207.2	Tuesday	2479	277	228	51	Legs B	14100	5.8
6/5/2024	207.4	Wedensday	2479	277	228	51	Push	11000	5.8
6/6/2024	206.5	Thurday	2479	277	228	51	off	9300	6.1
6/7/2024	209.9	Friday	3014	249	356	66	Pull	7200	4.5
6/8/2024	207.6	Saturday	2653.9	305	230	57.1	Legs A	6900	5
6/9/2024	208.1	Sunday	2323	248	236	43	off	8200	6
	207.8	Average	2558	273	248	53		9800	5.6

 

[Andrewgen_Receptors]

Week 4 Check-In



photo-collage1080×1080 100 KB

Date	Weight	Day	Calories	Pro	Carbs	Fat	Workout For Day	Cardio Time	Sleep
	207.8	Goal		250	235	60			7 to 8
6/10/2024	210.7	Monday	2508	251	241	60	Push	14500	6
6/11/2024	209.2	Tuesday	2508	251	241	60	Pull	12700	6.4
6/12/2024	208.9	Wedensday	2508	251	241	60	Legs B	12100	6
6/13/2024	207.6	Thurday	2508	251	241	60	Push	12500	6.8
6/14/2024	207.6	Friday	3242	244	427	62	off	9800	6.2
6/15/2024	210.2	Saturday	2509	265	234	57	off	3700	6.5
6/16/2024	211.5	Sunday	2476	265	237	52	off		5.7
	209.4	Average	2608	254	266	59		10883	6.2

 

[Andrewgen_Receptors]

Taking week 5 off basically.
Wrapping up bachelor's degree this week, back to it starting next week.

 

[Andrewgen_Receptors]

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)

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andrewgen_receptors | Meetketchup Pull

andrewgen_receptors's workout

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[Andrewgen_Receptors]

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)

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andrewgen_receptors | Meetketchup Legs A (Quad Focus)

andrewgen_receptors's workout

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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.

 

[Andrewgen_Receptors]

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

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andrewgen_receptors | Meetketchup Push

andrewgen_receptors's workout

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[Andrewgen_Receptors]

*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]

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andrewgen_receptors | Meetketchup Pull

andrewgen_receptors's workout

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30s Jog / 2min walk intervals, 34 mins.
Target Heat Rate: 130BPM
Actual: 133

 

[Andrewgen_Receptors]

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)

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andrewgen_receptors | Meetketchup Legs B (Ham Focus)

andrewgen_receptors's workout

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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.

 

[Andrewgen_Receptors]

Cardio
30s on 2min off, 30 mins jogging
target: >130bpm
Actual: 162bpm(?)
I'm having a hard time believing that heart rate

 

[Andrewgen_Receptors]

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

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andrewgen_receptors | Meetketchup Push

andrewgen_receptors's workout

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