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The Gasman Files

1/1 Lower

Seated Leg Curl 1 x 6 x 4 (230) +1 rep on top set, +2.5 pounds on back off
Standing Calf Raise 1 x 6 x 4 (412.5) +1 rep on top set, +2.5 pounds on back off
Adductor 1 x 6 (430) no change
SLDL 1 x 7 (295) +1 rep
Leg Extension 1 x 7 x 5 x 4 (290) +2 reps on top set, +5 pounds on the back off sets
Unilateral cable curl 1 x 8 x 6 (48.5) +1 rep on both sets
Unilateral hammer cable curl (wrist cuff) 1 x 5 (58.5) +1 pound
Rope Crunch 1 x 10 x 7 (100) +3 reps to top set, +2 reps to back off

Good session overall, a little fuzzy this morning. Just got the work done.
 
Upper 1/3

Incline smith 1 x 4 (3PPS + 10) 1 x 5 (3PPS + 5) +5 pounds on top set
Smith Shoulder Press 1 x 5 (2PPS + 20) +2.5 pounds on top set
Machine fly 1 x 8 x 6 (235) +1 reps on both set
Cable lateral raise (wrist cuff) 1 x 9 x 6 (38.5) +1 reps on both sets
V bar push down 1 x 8 x 6 (170) +1 rep on both
Skull crusher 1 x 9 (100) +1 rep
T Bar 1 x 8 x 5 (180) + 1 rep on both
Kelso 1 x 9 (235) +1 rep
HS lat row 1 x 7 (4PPS + 35) no change
Lat pulldown 1 x 5 (245) 1 x 6 (240) + 5 pounds on top set, +1 rep on back off
Rear delt fly machine 1 x 6 (230) +5 pounds
Rope crunch 1 x 6 (110) 1 x 7 (100) +10 pounds on top set, +2 reps on back off

No cardio today, just going to get my steps in. Lower tomorrow.
 
GasmanX said:
Upper 1/3

Incline smith 1 x 4 (3PPS + 10) 1 x 5 (3PPS + 5) +5 pounds on top set
Smith Shoulder Press 1 x 5 (2PPS + 20) +2.5 pounds on top set
Machine fly 1 x 8 x 6 (235) +1 reps on both set
Cable lateral raise (wrist cuff) 1 x 9 x 6 (38.5) +1 reps on both sets
V bar push down 1 x 8 x 6 (170) +1 rep on both
Skull crusher 1 x 9 (100) +1 rep
T Bar 1 x 8 x 5 (180) + 1 rep on both
Kelso 1 x 9 (235) +1 rep
HS lat row 1 x 7 (4PPS + 35) no change
Lat pulldown 1 x 5 (245) 1 x 6 (240) + 5 pounds on top set, +1 rep on back off
Rear delt fly machine 1 x 6 (230) +5 pounds
Rope crunch 1 x 6 (110) 1 x 7 (100) +10 pounds on top set, +2 reps on back off

No cardio today, just going to get my steps in. Lower tomorrow.
Click to expand...
You are an absolute beast moving those weights !
 
203.3 for the week. Still showing up everyday and plugging away.

Overall body still feeling pretty good doing the 5 day U/L. A little knee joint stiffness when doing hack squats but other than that I continue to make progress session to session.

No changes to the protocol. Food and gear the same. Boring time of year 🤣

IMG_9817.jpegIMG_9816.jpegIMG_9815.jpegIMG_9798.jpeg
 
1/4 Lower

Standing calf 1 x 7 x 5 (412.5) +1 rep to both sets
Seated Leg Curl 1 x 7 x 5 x 4 (230) +1 rep to first two sets, +2.5 pounds to third
Leg Extensions 1 x 8 x 6 (290) +1 rep to both sets
Hack Squat 1 x 6 x 4 (5PPS) +1 rep to top set, +10 lb/side on back off
Unilateral cable curl 1 x 9 x 7 x 6 (48.5) +1 rep to first two sets, +0.5 pounds for the third
Rope Crunch 1 x 8 (110) +2 reps

1 hour Z2 on elliptical after

Decided to skip adductor. Haven't added a rep on that one in a couple weeks so we will see if the extra recovery will allow for progression on the next lower session. Everything else felt good.
 
1/5 Upper

Incline Smith 1 x 5 (3PPS + 10) +1 rep
Machine Fly 1 x 9 (235) +1 rep
Cable lateral raise (wrist cuff) 1 x 5 (39) 1 x 7 (38.5) +0.5 pounds to top set, +1 rep to back off
V bar pushdown 1 x 8 x 6 (170) +1 rep to top set, no change on back off
T Bar 1 x 4 (185) 1 x 5 (180) +5 pounds to top set, no change on back off
Lat pulldown 1 x 6 (245) 1 x 6 (240) +1 rep to top set, no change to back off

No cardio, started feeling under the weather yesterday before going in for this session. Surprised I was able to progress this way going in. Ended up on the couch for the day with low grade fever, aches. Felt better this morning but lost my voice. Not sure if i'll need another day to recover or be GTG tomorrow. We'll see
 
Definitely not going to train today. This virus is kicking my ass. Still came into work which was a mistake but I had a feeling I was going to be a little better but not the case. Not enough notice to call out. Big downside to what I do for a living, we don’t grow on trees and they would have had to cancel all the cases so here we are.

I’ll see how I feel later and maybe try to get some steps in.
 
Still not ready to train. Overall just achy and coughing. It’s not worth it to push in my opinion. I came in for work, laid back room today which helps. I will still get 8K steps in. I did this yesterday and feel up to that.

Tomorrow is a new day
 
GasmanX said:
Still not ready to train. Overall just achy and coughing. It’s not worth it to push in my opinion. I came in for work, laid back room today which helps. I will still get 8K steps in. I did this yesterday and feel up to that.

Tomorrow is a new day
Click to expand...
Better or smarter than me..I just have to push it..physical job hits me hard already. I been off a actual schedule lately..winging it sucks..my Dr's been saying take a step back basically. Idk I'm stubborn idiot..

Anyways u be better soon.. 💪
 
Jbswole40 said:
Better or smarter than me..I just have to push it..physical job hits me hard already. I been off a actual schedule lately..winging it sucks..my Dr's been saying take a step back basically. Idk I'm stubborn idiot..

Anyways u be better soon.. 💪
Click to expand...
Yea that’s got to take a toll on you when you do a manual labor type job. Deep down we know we should probably take a step back but we are all stubborn to some degree.
 
Weekly update....

No training the entire week due to illness. Felt like absolute dogshit. Some days was able to manage 8K steps but that's about it. Stuck to low day macros. Average weight down to 201.6 The past couple days I've dipped below 200 for the first time in a few weeks. I know this will all come back once I start training and eating again. Just feels like a lost week while on blast. Not ideal.
 
GasmanX said:
Weekly update....

No training the entire week due to illness. Felt like absolute dogshit. Some days was able to manage 8K steps but that's about it. Stuck to low day macros. Average weight down to 201.6 The past couple days I've dipped below 200 for the first time in a few weeks. I know this will all come back once I start training and eating again. Just feels like a lost week while on blast. Not ideal.
Click to expand...
Feel better bro!
 
GasmanX said:
Weekly update....

No training the entire week due to illness. Felt like absolute dogshit. Some days was able to manage 8K steps but that's about it. Stuck to low day macros. Average weight down to 201.6 The past couple days I've dipped below 200 for the first time in a few weeks. I know this will all come back once I start training and eating again. Just feels like a lost week while on blast. Not ideal.
Click to expand...
Get better bud.
 
1/11 Lower

Adductor 1 x 7 x 4 (430) +1 rep to top set
Seated Leg Curl 1 x 7 x 5 (230) no change
Standing calf 1 x 7 x 5 (412.5) no change
SLDL 1 x 9 x 4 (295) +2 reps top set, +20 pounds on back off
Leg Extensions 1 x 9 x 6 (290) +1 rep top set, no change on back off
Unilateral cable curl 1 x 5 (49) 1 x 7 (48.5) +0.5 pounds top set, no change on back off
Cable Hammer curl (wrist cuff) 1 x 6 (58.5) +1 rep
Rope Crunch 1 x 9 x 5 (110) +1rep top set, +10 pounds back off

40 minutes Z2 on elliptical

All in all, pretty damn happy with this session after the past week's illness. Went 24 hours without using tylenol or ibuprofen to control symptoms so I was like LFG!!! Obviously not 100% but good enough to get some work in and feel reasonably confident I'm not setting myself up for a setback.
 
GasmanX said:
All in all, pretty damn happy with this session after the past week's illness. Went 24 hours without using tylenol or ibuprofen to control symptoms so I was like LFG!!! Obviously not 100% but good enough to get some work in and feel reasonably confident I'm not setting myself up for a setback.
Click to expand...
Must have felt awesome after that hell week. Glad you're back man!
 
Meetketchup said:
Must have felt awesome after that hell week. Glad you're back man!
Click to expand...
Thanks bro! It definitely felt great to be back in there training. Low expectations going in but pleasantly surprised. Only going to get better from here 🫡
 
1/12 Upper

Incline Smith 1 x 5 (3PPS+10) 1 x 5 (3PPS+5) no change
Smith Shoulder Press 1 x 5 (2PPS+20) +1 rep
Machine Chest Fly 1 x 9 (235) no change
Cable Lateral (wrist cuff) 1 x 6 (39) 1 x 8 (38.5) +1 rep to both sets
V bar pushdown 1 x 9 x 7 (170) +1 rep to both sets
Skull Crusher 1 x 9 (100) no change
T bar Row 1 x 5 (185) 1 x 5 (180) +1 rep to top set
Kelso Shrug 1 x 10 (235) +1 rep
HS lat row 1 x 7 x 4 (4PPS+35) +1 rep to top set
Rear delt machine fly 1 x 9 (230) +3 reps

40 minutes Z2 on the elliptical

The recovery continues. Happy to be back training even though i feel there were a couple reps to be had on some movements. Some parts were ready to go and others not so much.
 
GasmanX said:
I stick with the T Bar machine since I’m already on it for rows.

I’ve tried with DBs in the past but prefer the T bar. How about yourself?
Click to expand...
I like using the low hammer strength row. Allows for an upward trajectory with chest support. Similar to the t bar machine.
 

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