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The Gasman Files

Meetketchup said:
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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I remember that machine from the first gym I ever went to. I've never been to another one that had the low row. I could see how that would a nice way to use it. Great overall movement.
 
1/13 Lower

Standing Calf Raise 1 x 8 x 6 (412.5) +1 rep both sets
Leg Extensions 1 x 4 (295) 1 x 7 x 6 (290) +5 pounds top set +1 rep second set +2 reps third set
Hack Squat 1 x 7 (5PPS) +1rep
Seated Leg Curl 1 x 8 x 6 (230) +1 rep both sets
Unilateral cable curl 1 x 6 (49) 1 x 8 (48.5) +1rep both sets
Unilateral hammer cable curt (wrist cuff) 1 x 7 (58.5) +1 rep
Rope Crunch 1 x 10 x 7 (110) +1 rep top set +2 reps back off

40 minutes Z2 on elliptical

Got out of work real early today, not many cases so I was able to get this session in earlier than anticipated. Just a "get the work done" kind of session. Solid.
 
1/15 Upper

Incline Smith 1 x 5 (3pps+10) no chnage
Machine Fly 1 x 10 (235) +1 rep
Cable lateral raise (wrist cuff) 1 x 8 (39) 1 x 9 (38.5) +2 reps top set +1 rep back off
V bar push down 1 x 10 x 8 (170) +1 reps both set
T Bar 1 x 5 (185) 1 x 5 (180) no change
Lat pulldown 1 x 7 (245) 1 x 6 (240) +1 rep top set, no change on back off
Rear delt machine fly 1 x 10 (230) +1 rep
Rope crunch 1 x 6 (115) 1 x 8 (110) +5 pounds top set, +1 reps back off

Hit this before work. 1 hour but a good session. The shoulders specifically were flying on the lateral raise. Nice and fresh and the weight felt real smooth. I also changed the angle on the incline press
To 30 degrees from 15 after seeing a John Jewett post looking at a study going over which angle gives the most stimulus to the upper pec. I can’t say I noticed a massive difference but it didn’t affect the output. I’ll keep doing the 30 degree angle regardless. I’ll do my cardio when i am done at work.
 
GasmanX said:
1/15 Upper

Incline Smith 1 x 5 (3pps+10) no chnage
Machine Fly 1 x 10 (235) +1 rep
Cable lateral raise (wrist cuff) 1 x 8 (39) 1 x 9 (38.5) +2 reps top set +1 rep back off
V bar push down 1 x 10 x 8 (170) +1 reps both set
T Bar 1 x 5 (185) 1 x 5 (180) no change
Lat pulldown 1 x 7 (245) 1 x 6 (240) +1 rep top set, no change on back off
Rear delt machine fly 1 x 10 (230) +1 rep
Rope crunch 1 x 6 (115) 1 x 8 (110) +5 pounds top set, +1 reps back off

Hit this before work. 1 hour but a good session. The shoulders specifically were flying on the lateral raise. Nice and fresh and the weight felt real smooth. I also changed the angle on the incline press
To 30 degrees from 15 after seeing a John Jewett post looking at a study going over which angle gives the most stimulus to the upper pec. I can’t say I noticed a massive difference but it didn’t affect the output. I’ll keep doing the 30 degree angle regardless. I’ll do my cardio when i am done at work.
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Strong work as usual brother! Thx for posting.
 
GasmanX said:
Anytime, I hope somebody finds some value in the posts. Either way, I’ll keep posting 🤣
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I definitely do, and confirming the angle on the incline.Bench is one of those things that helps make the little differences.
 
GasmanX said:
I also changed the angle on the incline press
To 30 degrees from 15 after seeing a John Jewett post looking at a study going over which angle gives the most stimulus to the upper pec.
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I read that study and have also found the 15-30% was the sweet spot for best upper pec activation. Anything higher hits too much front delt. Great to see you back and healthy man.
 
Meetketchup said:
I read that study and have also found the 15-30% was the sweet spot for best upper pec activation. Anything higher hits too much front delt. Great to see you back and healthy man.
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Thank you brother. Feels good to be fully back

I agree about the angle, I think the graph showed 30 was slightly better so I figured why not. Had to try for science
 
1/16

Average weight down to 200 from 203 over the last couple of weeks dealing with illness. Pretty much did low day macros when I wasn’t training. Back to normal training/eating this week so it’s interesting the weight continued to go down. I’ll see if we make any adjustments after check in tomorrow.

Plan is for cardio today unless my cases finish up early. If so then I’ll hit lower. I fine with either outcome.

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GasmanX said:
1/16

Average weight down to 200 from 203 over the last couple of weeks dealing with illness. Pretty much did low day macros when I wasn’t training. Back to normal training/eating this week so it’s interesting the weight continued to go down. I’ll see if we make any adjustments after check in tomorrow.

Plan is for cardio today unless my cases finish up early. If so then I’ll hit lower. I fine with either outcome.

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Looking solid bro!!
 
1/16 Lower

Seated Leg Curl 1 x 5 (232.5) 1 x 6 (230) +2.5 pounds top set, no change back off
Adductor 1 x 8 x 5 (430) +1 rep on both
Standing Calf Raise 1 x 5 (415) 1 x 7 (412.5) +2.5 pounds top set, +1 rep back off
SLDL 1 x 6 x 4 (305) +10 pounds both sets
Leg Extensions 1 x 6 x 5 (295) 1 x 8 (290) +2 reps top set, +5 pounds 1st back off
Unilateral Cable Curl 1 x 8 (49) 1 x 8 (48.5) +2 reps top set, no change back off
Hammer Cable Curl (wrist cuff) 1 x 8 (58.5) +1 rep
Rope Crunch 1 x 9 (115) +1 rep

40 minutes Z2 elliptical

Got out of work early enough to beat the afternoon crowd and get this lower session in. Felt great, a tick more energy than getting this done at 5 am. I probably could have made the same progress but it just "feels" better lifting in the afternoon. Only problem is I was planning to just do cardio and brought food to work accordingly, now I have to slam like 400g carbs by bedtime. Challenge accepted.
 
1/18 Upper

Incline Smith 1 x 5 (3pps+10) no change
Smith Shoulder Press 1 x 6 (2pps+20) +1 rep
Machine Fly 1 x 6 x 5 (237.5) +2.5 pounds both sets
Cable lateral raise (wrist cuff) 1 x 5 (39.5) 1 x 7 (39) +0.5 pounds both sets
V bar pushdown 1 x 7 x 5 (175) +5 pounds both sets
Skull Crusher 1 x 10 (100) +1 rep
T bar Row 1 x 6 (185) 1 x 6 (180) +1 rep both sets
Kelso Shrug 1 x 5 (240) +5 pounds
HS lat row 1 x 8 x 4 (4pp+35) no change both sets
Rear delt machine fly 1 x 5 (232.5) +2.5 pounds
Rope Crunch 1 x 6 (120) 1 x 8 (115) +5 pounds both sets

40 minutes Z2 elliptical

Solid session, nothing to write home about. Just get the work done. I'm considering adding a different press movement to alternate with the incline smith every other upper. I seem to be stuck on this weight so I'll run a little experiment on the next upper and incorporate either a flat DB press or use a pin loaded machine press and then on the next upper go back to the incline.

Check in went well. Going to keep things the same for the next week and see how the weight rebounds after illness. I did eat normal macros all week since I was back to training but the average weight still went down. We'll see how the next week goes.
 
1/19 Lower

Seated Leg Curl 1 x 6 (232.5) 1 x 6 (230) +1rep top set, no change back off
Standing Calf 1 x 7 x 5 x 4 (415) +2 reps tops set, +2.5 pounds on back off sets
Leg Extensions 1 x 7 x 6 x 5 (295) +1 rep top two sets, +5 pounds third set
Hack Squat 1 x 8 (5pps) +1 rep
Unilateral Cable Curl 1 x 5 (49.5) 1 x 7 (49) +0.5 pounds both sets
Unilateral Hammer Cable Curl (wrist cuff) 1 x 8 (58.5) no change

40 minutes Z2 elliptical

Pretty solid session. The opportunity presented itself to take the extra set on calves so I took it. That was probably the freshest my calves have felt in a while so that was positive. Everything else moved like I anticipated. Smashed 1000g carbs yesterday and my weight only bumped 0.5 pound from the prior day. Don't even know how thats possible.
 
GasmanX said:
Smashed 1000g carbs yesterday and my weight only bumped 0.5 pound from the prior day. Don't even know how thats possible.
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Sessions after a high day are usually epic. Pump town! Weight going down after a high day = metabolism en fuego! :) Plus, we usually take in more quick digesting less dense food that day.
 
Meetketchup said:
Sessions after a high day are usually epic. Pump town! Weight going down after a high day = metabolism en fuego! :) Plus, we usually take in more quick digesting less dense food that day.
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Yea that makes sense. It’s just a disgusting amount of food it still blows my mind. Even had a slab of chocolate cake from the local place that was absolutely 🔥
 
GasmanX said:
Yea that makes sense. It’s just a disgusting amount of food it still blows my mind. Even had a slab of chocolate cake from the local place that was absolutely 🔥
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Glucose at the cellular level is glucose. lol Eat that cake!
 
1/21 Upper

Machine Flat Press (pin loaded) 1 x 6 (310) 1 x 7 (300)
Machine Chest Fly 1 x 7 (237.5) +1 rep
Cable Lateral Raise (wrist cuff) 1 x 7 x 5 (39.5) +2 reps top set, +0.5 pounds second set 1 x7 (39)
V Bar Pushdown 1 x 8 x 6 (175) +1 rep both sets
T Bar Row 1 x 6 (185) 1 x 6 (180) no change either set
Lat Pulldown 1 x 8 x 4 (245) +1 rep top set, +5 pounds back off
Rear Delt Machine Fly 1 x 7 (232.5) +2 reps
Rope Crunch 1 x 8 (120) 1 x 10 (115) +2 reps both sets

40 minutes Z2/3 elliptical

Added a new movement to alternate on Upper days with the Incline Press. I haven't used this machine since September. My best at that time towards the end of prep was 5 reps at 300 pounds. To already have exceeded that on my first go around is highly encouraging. Shoulders continue to feel the strongest of all the movements.
 
1/22 Lower

Standing Calf Raise 1 x 7 x 4 (415) no change
Seated Leg Curl 1 x 8 (232.5) +2 reps 1 x 6 (230) no change
Adductor 1 x 6 (435) 1 x 5 (430) +5 pounds top set, no change back off
SLDL 1 x 8 x 6 (305) +2 reps both sets
Leg Extensions 1 x 8 x 7 (295) +1 rep both sets
Unilateral Cable Curl 1 x 7 (49.5) 1 x 8 (49) +2 reps top set +1 rep back off
Unilateral Hammer Cable Curl (wrist cuff) 1 x 9 (58.5) +1 rep

40 minutes Z2 Elliptical

Solid session. Progress wasn't there for the taking on calves. Planned to do three sets of leg extensions but the way the set felt, i decided 2 would be better to set me up for the next lower which is more quad focussed.
 
1/24 Upper

Incline Smith 1 x 6 (3pps+10) +1 rep
Smith Shoulder Pr 1 x 7 (2pps+20) +1 rep
Machine Chest Fly 1 x 8 (237.5) +1 rep
Cable Lateral Raise (wrist cuff) 1 x 8 x 6 (39.5) +1 rep both sets
V bar 1 x 9 (175) +1 rep
Skull crusher 1 x 5 (110) +10 pounds
T bar row 1 x 7 (185) 1 x 6 (180) +1 rep top set, no change back off
HS lat row 1 x 9 x 5 (4pps +35) +1 rep both sets
Rear delt machine fly 1 x 9 (232.5) +2 reps
Rope Crunch 1 x 9 x 7 (120) +1 rep top set, +5 pounds back off

30 minutes Z3 elliptical

+1s across the board except one set. Great session. Any time I can add a plus one on my presses its a great day. Every time i show up to train, every set is an attempt at a PB at this point. Constant grind. Check in this afternoon.
 
Small update from check in. Going to adjust from low, medium and high to training day and non training day. I haven’t been able to consistently hit the carbs on high day so after adjusting the averages, the new amounts will work for me much better.

NTD 180p 400c 40f
TD 180p 750c 20f

Average weight up to 202.8, not quite back to original high prior to illness but pretty damn close. Condition hasn’t changed much. Still in a good spot to keep pushing. So push we will.

IMG_0155.jpegIMG_0156.jpegIMG_0157.jpegIMG_0115.jpeg
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GasmanX said:
Small update from check in. Going to adjust from low, medium and high to training day and non training day. I haven’t been able to consistently hit the carbs on high day so after adjusting the averages, the new amounts will work for me much better.

NTD 180p 400c 40f
TD 180p 750c 20f

Average weight up to 202.8, not quite back to original high prior to illness but pretty damn close. Condition hasn’t changed much. Still in a good spot to keep pushing. So push we will.

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Looking great. Whats the idea behind the 40min cardio sessions seems almost daily on TDs and some NTDs in a growth phase having to push 1k gs of carbs on high days? I see your diet just changed, but curious. Couldn’t you exchange cardio for food if having difficulty eating that much to continue growing? Thanks.
 
Astro95 said:
Looking great. Whats the idea behind the 40min cardio sessions seems almost daily on TDs and some NTDs in a growth phase having to push 1k gs of carbs on high days? I see your diet just changed, but curious. Couldn’t you exchange cardio for food if having difficulty eating that much to continue growing? Thanks.
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Thank you bro. I wanted to make a conscious decision to keep cardio high this offseason for a couple reasons. One, being an overall responsible gear user. The other is to get the benefits of CV adaptations from doing daily cardio. I think the AHA recommends 150 minutes/wk of aerobic exercise. I’ve kept my BP right where I want it. You may not believe me but I also enjoy doing the cardio. 🤣 just gives me time to throw a podcast on and zone out. I never considered it as means to offset the high amounts of food.

I also wanted to run a small experiment. I used to just make sure I’d get 10k step/day and only do 3 cardio sessions a week for 30 minutes. I decided to ditch that and just make sure I did the daily cardio. I found my rate of gain stayed the same. This allowed me to be more efficient with daily expenditure since my work schedule can be sporadic with how much I can walk on any given day. Didn’t want to feel like a slave to the step count.
 
GasmanX said:
Thank you bro. I wanted to make a conscious decision to keep cardio high this offseason for a couple reasons. One, being an overall responsible gear user. The other is to get the benefits of CV adaptations from doing daily cardio. I think the AHA recommends 150 minutes/wk of aerobic exercise. I’ve kept my BP right where I want it. You may not believe me but I also enjoy doing the cardio. 🤣 just gives me time to throw a podcast on and zone out. I never considered it as means to offset the high amounts of food.

I also wanted to run a small experiment. I used to just make sure I’d get 10k step/day and only do 3 cardio sessions a week for 30 minutes. I decided to ditch that and just make sure I did the daily cardio. I found my rate of gain stayed the same. This allowed me to be more efficient with daily expenditure since my work schedule can be sporadic with how much I can walk on any given day. Didn’t want to feel like a slave to the step count.
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Appreciate the thorough response. 👍 👀 📝
 

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