- Joined
- Mar 1, 2016
- Messages
- 6
As this is my first log, please hang with me as I deal with the struggles of penmanship. With that being said, this is my documented log for the next 30 days. During this time I will begin a insulin sensitive carb cycling diet along with TRT.
Any questions and comments are welcomed.
My approach in the gym
Trying to obtain strength and size, my approach to weightlifting is simple but complex
1.) Broken down into 3 days, repeated twice, with 1 rest day
- 1. Chest
- 2. Back/Posterior Chain
- 3. Shoulders/Arms/Anterior Chain
- Repeat
(Legs are split into two groups. Having some knee issues I do not have one day dedicated the legs.)
2.) each muscle groups is hit two days in a row
- 1. First day - Strength and Hypertrophy
- 2. Following day - extreme like weight to induce blood flow back into the muscle
(For example, Monday is Chest, focusing on presses. Tuesday, before Back/Posterior Chain you hit Chest with flys and light presses)
3. A strength approach (low reps, high resistance) for all free weights
A Hypertrophy (high reps, low resistance approach with all machines and cables. (Currently I'm using an abbreviated version of German volume training. Instead of 10x10, I do 5x10)
8/29/16
Carb Cycling
Day 1 - High Carb
Trying to adjust to so many carbs and cutting out fats. First day of including pre and intra-workout nutrition (pre:25g protein/50g carbs; intra:25g protein/50g carbs/BCAAs).
Extremely hungry towards end of the night, casein helped.
Final Nutritional Intake –
2349 calories – 227 protein,287 carbs,21 fat
Workout
Chest
Bench
5x3 80% of 1RM- 245 lbs
4x9 45% of 1RM pause reps - 145 lbs
Incline
5x3 80% of 1RM- 205 lbs
4x9 45% of 1RM - 135 lbs
hypertrophy (5x10)
Smith Machine Bench - 225 lbs
Smith Machine Incline Bench Press - 185 lbs
28 working sets
202 reps
Good energy in the gym and afterward for the walk with the dogs (2 miles).
Any questions and comments are welcomed.
My approach in the gym
Trying to obtain strength and size, my approach to weightlifting is simple but complex
1.) Broken down into 3 days, repeated twice, with 1 rest day
- 1. Chest
- 2. Back/Posterior Chain
- 3. Shoulders/Arms/Anterior Chain
- Repeat
(Legs are split into two groups. Having some knee issues I do not have one day dedicated the legs.)
2.) each muscle groups is hit two days in a row
- 1. First day - Strength and Hypertrophy
- 2. Following day - extreme like weight to induce blood flow back into the muscle
(For example, Monday is Chest, focusing on presses. Tuesday, before Back/Posterior Chain you hit Chest with flys and light presses)
3. A strength approach (low reps, high resistance) for all free weights
A Hypertrophy (high reps, low resistance approach with all machines and cables. (Currently I'm using an abbreviated version of German volume training. Instead of 10x10, I do 5x10)
8/29/16
Carb Cycling
Day 1 - High Carb
Trying to adjust to so many carbs and cutting out fats. First day of including pre and intra-workout nutrition (pre:25g protein/50g carbs; intra:25g protein/50g carbs/BCAAs).
Extremely hungry towards end of the night, casein helped.
Final Nutritional Intake –
2349 calories – 227 protein,287 carbs,21 fat
Workout
Chest
Bench
5x3 80% of 1RM- 245 lbs
4x9 45% of 1RM pause reps - 145 lbs
Incline
5x3 80% of 1RM- 205 lbs
4x9 45% of 1RM - 135 lbs
hypertrophy (5x10)
Smith Machine Bench - 225 lbs
Smith Machine Incline Bench Press - 185 lbs
28 working sets
202 reps
Good energy in the gym and afterward for the walk with the dogs (2 miles).
Last edited: