Gaintrains Bounce Back Journal

GainTrain · Dec 30, 2018

Few updates from yesterday..AM fasted weight 212.6

GainTrain · Dec 31, 2018

Well fuck....just my luck.

Been having a great day, waiting patiently for the gym time to come....Finally time to get ready, pinned .75ml Double Base and popped 50mg Anadrol...head out and walk in the gym at 3:40.....Front desk guy says "You know we close at 4 right?"....FFFUUCCCKKKK...SON OF A BITCH..

Now I am amped up on Double Base wanting to unleash the beast...and have nowhere to let it out..FFFUUCCCKKK LOL

Atleast they are open tomorrow...but doesnt do me much good today....I am pissed

GainTrain · Jan 1, 2019

Upper Loading/Lower Pump

Db Row 105*10,10(+4,+4reps)
CGPD 140*12(+4rep)
DB Incline 100*6,6(+5lb)
Pec Deck 205*12(+2reps)
Bent DB Lat 27.5*20,20(+5,+5reps)
DB Skull Crusher 40*12,12(+4,+4reps)

Calf Press 240*25,25,25
Quad Ext 120*25,20
Uni Hammy Curl 90*20
Adducter 175*25,25
Rom Split Squat 70*15
Uni Preacher Curl Machine 40*25,25

All around a good solid session.

Happy New Year Fellas. Make it a good one.

PWO Shake = 2.5 Cups Egg Whites, 2 Cups Fruity Pebbles, 1 Banana all blended up

Montego · Jan 2, 2019

My dude is getting strong

GainTrain · Jan 2, 2019

Montego1 said:
My dude is getting strong

- - - Updated - - -

Tonight training

Lower Loading

BB Squat 305*7+1 spotted, 5(+2.5reps)
Leg Press 700* 8,8(+10lb)
High Wide Leg Press 700*8,8(+100lb)
Lying Leg Curl 120*10,10(+2,+2rep)
Calf Raise 275*12,12,12(+4,+4,+4rep)
Cable Rope Curl 90*12,12(+4,+4rep)

Upper Pump

Uni Tri Ext 80*25,25
WG Row to Chest 110*20,20
Machine Row 70*15,15
Uni Machine Shoulder Press 50*15,15
Machine Chest Press 120*25,25

Good session..I am beat, time to eat and sleep.

Will check back later.

Thanks for following along.

Montego · Jan 3, 2019

GainTrain said:
- - - Updated - - -

Tonight training

Lower Loading

BB Squat 305*7+1 spotted, 5(+2.5reps)
Leg Press 700* 8,8(+10lb)
High Wide Leg Press 700*8,8(+100lb)
Lying Leg Curl 120*10,10(+2,+2rep)
Calf Raise 275*12,12,12(+4,+4,+4rep)
Cable Rope Curl 90*12,12(+4,+4rep)

Upper Pump

Uni Tri Ext 80*25,25
WG Row to Chest 110*20,20
Machine Row 70*15,15
Uni Machine Shoulder Press 50*15,15
Machine Chest Press 120*25,25

Good session..I am beat, time to eat and sleep.

Will check back later.

Thanks for following along.

Keep on getting stronger! Loving what I'm seeing man.

GainTrain · Jan 3, 2019

Montego1 said:
Keep on getting stronger! Loving what I'm seeing man.

Thanks Brother. Gotta get on your level!!

GainTrain · Jan 4, 2019

Tonights Training....Upper Intensity

HS Mid Row 205*6,6(+25lb) 2 drops each set
T Bar row 170*8,8(+10lb)2 drops last set
Smith Bench(had to sub for HS Flat Press)135 each side*8,8 2 drops last set
Cable Fly 80*15(+3rep)
Rev HS Shoulder Press 80*12,12(+2,+2rep) 1 drop each set
CGBP(had to sub with HS Seated Dip 180*15,15 1 drop each set

Good session. Having a little elbow pain for some reason but nothing bad.

Thanks for following along

GainTrain · Jan 5, 2019

Few updates from this morning

216.5 lbs

GainTrain · Jan 7, 2019

Tonight's Training

Upper Loading
Db Row 110*6,6(+5lb)
CGPD 160*10(+20lb)
Incline DB Press 100*8,6(+2rep)
Pec Deck 215*10(+10lb)
Bent DB Lat 27.5*25,25(+5,+5rep)
Skull Crusher 42.5*8,8(+2.5lb)

Then did a bunch of Lower Pump stuff to fill the legs with blood and pump them up.

All around great session. Felt good

GainTrain · Jan 8, 2019

Rest day today, no training. But will have a 20 min HIIT cardio session at some point.

Also here is a look at what a non training day meal set up looks like

Meal 1 -
2 Whole Eggs
1C Liquid Egg Whites
3/4c oats

Meal 2 –
50g Whey
2 Tbsp Natural Pb

Meal 3 –
8oz Chicken Breast
60g almonds
1c Greens

Meal 4 –
8oz Chicken Breast
2tbsp EVOO
1c Greens

Meal 5 –
10oz Red Meat
2tbsp Olive Oil and Vinegar Dressing
2c Salad Mix

GainTrain · Jan 9, 2019

Lower Loading/Upper Pump session tonight

Went good, fucking exhausted.

Bb Squats 305*8,5 (+1rep)
Leg Press 700*10,10(+2,+2rep)
High Wide Leg Press 700*10,10(+2,+2rep)
Lying Leg Curl 130*8,8(+10lb)
Calf Raise 280*10,10,10(+10lb)
Rope Curl 100*12,12(+10lb)

Uni Tri Ext 80*25,20
Wg Row 120*15,15
Machine Row 70*15,15
Uni machine Shoulder Press 50*15,15
Machine Chest Press 150*25,25

Time to eat and sleep..I am beat

GainTrain · Jan 10, 2019

Little update fresh out of bed, will have full update pics Saturday.

GainTrain · Jan 10, 2019

4 meals down...1 to go

GainTrain · Jan 11, 2019

Upper Intensity session tonight

Mid HS Row 205*8,8(+2,+2rep) 2 drops ea set
T Bar Row 180*8,8(+10lb) 2 drops second set
HS Flat Press(Smiths were full) 135 ea side* 10,10(+2,+2rep) 2 drops 2nd set
Cable Fly 85*10(+5lb)
Rev HS Shoulder 90*8,8(+10lb)1 drop ea set
CGBP 185*15,10(+5rep) elbow pain here..1 drop ea set.

Good session...exhausted

XOTG85 · Jan 11, 2019

GainTrain said:
4 meals down...1 to go

Looking good brother! Your biceps are thick AF

GainTrain · Jan 11, 2019

OnTopYaGirl85 said:
Looking good brother! Your biceps are thick AF

Thanks alot Brother. Never big enough, I always feel small...

GainTrain · Jan 12, 2019

Weekley Update 215lbs Pre AM Shit

GainTrain · Jan 12, 2019

Lower Intensity session

Hack Squat 8Plates*10,10(+2,+2rep)with 2 drops each set
Lying Leg Curl 120*10(+2rep)2 drops
Quad Ext 190*12,12(+2,+2rep)2drops each set
Calf Demo 260*10 SS BW*10 for 10 sets total

All around a solid session.

Coach added more food today too so we should see more gains coming.

Will check back later..time to eat and sleep

GainTrain · Jan 14, 2019

Tonights training

Upper Loading Lower Pump

Good session, felt nice and strong tonight.

DB Row 110*8,8(+2,+2rep)
CGPD 160*12(+2rep)
DB Incline 100*10,8(+2,+2rep)
Pec Deck 215*12(+2rep)
Bent DB Lateral 30*15,15(+2.5lb)
Skull Crushers 45*8,8(+2.5lb)

Lower Pump

Quad Ext 135*20,20
Leg Curl 135*20,20
Adducter 175*25,25
Preacher Curl 35*25,25,25
Calf Press 245*20,20,20

GainTrain · Jan 20, 2019

Update 217.5 AM weight

Fucked up lighting, sorry about that.

GainTrain · Jan 21, 2019

Got in the gym tonight and had a solid session

Upper Loading
DB Row 110*10,10(+2,+2rep)
CGPD 180*10(+20lb)
DB Incline 100*10,10(+2rep)
Pec Dec 220*10(+5lb)
Bent DB Lateral 30*20,20(+5,+5rep)
Skull Crushers 45*10,10(+2,+2rep)

Lower Pump stuff at the end.

All around good session and progress was made.

Montego · Jan 22, 2019

Weights just keep going up

Almost time for a deload!

GainTrain · Jan 22, 2019

Montego1 said:
Weights just keep going up

Almost time for a deload!

Yeeeaahh buuddyy, been making some sort of progress every session be it in weight or reps. ..I wouldnt feel right leaving the gym without beating the log book. Not acceptable.

Rest day today for anyone that gives a fuck lol. About to cook up some Shrimps.

GainTrain · Jan 25, 2019

Check in

So switching things up a bit. Typically I train in the afternoon but have decided to switch it up and start training first thing in the AM.

Just hit some Upper Intensity ..went well.

HS Mid Row 205*10,6(+2rep) 2 drops each set
T Bar Row 180*8,8(+10lb)2 drops second set
HS Flat Press 145ea Side*10,10(+10lb)2 drops second set
Cable Fly 85*12(+2rep)
Rev HS Shoulder Press 90*10,10(+2,+2rep)2 drops second set
CGBP 185*15,13(+2rep) 2 drops second set

Good session and felt strong despite the change in training times.

Now time to recover the rest of the day.

TGIF!!!

GainTrain · Jan 26, 2019

216.5 this week

GainTrain · Jan 26, 2019

One more for you queers lol

GainTrain · Jan 26, 2019

Just hit Lower Intensity...great session. Really enjoying training in the morning.

Hack Squat (had to use plate loaded standing squat machine today) 8 plates*12,12(+2,+2rep)2 drops each set
Lying Hammy Curl 110*12(+2rep)2 drops
Quad Ext 200*8,8(+10lb)2 drops ea set
Calf Demolition= Calf Press 260*10 SS BW*10 for 10 sets of that

All around felt great. Now time to eat and recover.

GainTrain · Jan 28, 2019

Was a rest day yesterday...Just hit some Upper Loading Lower Pump this morning went well.

DB Row 115*6,6(+5lb)
CGPD 180*12(+2rep)
DB Inc Press 105*6,6(+5lb)
Pec Deck 220*12(+5lb)
Bent DB Lateral 30*15,15(+2.5lb)
DB Skull Crusher 50*8,8(+5lb)

Lower Pump stuff at the end. Havent been tracking these as much, just having fun getting a good pump.

GainTrain · Jan 31, 2019

Today we rest. Off day. Back at it Friday.

See I forgot to post Yesterdays training. Will get it when i get to the log book.

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