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The Gasman Files

GasmanX said:
2/6

Check in with Kurt done. Good feedback as always. No changes to the plan since it’s still working. Weight was down 0.5 pounds on average so I’m sitting at 202.7

On a side note, the amount of comments I’m getting from normies in my day to day life about my current look must mean the plan is working 🤣

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The adage is true time after time,

People respect those who are doing, not saying.
 
2/9 Lower

Adductor 1 x 7 x 4 (440) +5 pounds
Seated Leg Curl 1 x 7 (237.5) 1 x 7 (235) no change either set
Standing Calf Raise 1 x 5 (422.5) 1 x 6 (420) +2.5 pounds top set, no change back off
SLDL 1 x 7 x 4 (310) +1 rep top set, +5 pounds back off
Leg Extensions 1 x 6 (302.5) 1 x 8 x 5 (300) +1 rep top set and first back off, +5 pounds third set
Unilateral Cable Curl 1 x 7 (50) 1 x 8 (49.5) no change either set
Uni Hammer Cable Curl 1 x 7 (59) no change

30 minutes Z2 on elliptical

This was a struggle session. Other than adductors, everything felt heavy, like under recovered heavy. We got a nice storm overnight so I cleared the driveway before this. Didn't think I was that fragile.
 
2/10 Upper

Today I decided to check out a different gym in my area. I knew of this place but it's a little further away and in another direction from work. This is more of an old school spot that has more variation in pieces of equipment that I have been looking for. This place did not disappoint. Tons of plate loaded converging chest press machines from nautilus, high/low and low row machines. Tons and tons of options. Only criticism is the cardio equipment is on the older side but it does work so I guess that doesn't really matter. Either way, I signed up for a month to give it a shot before fully committing to a switch.

Hammer Strength Incline 1 x 7 (3PPS+25)
Flat Converging press 1 x 7 (2PPS+25)
Atlantis Chest Fly 1 x 8 (220)
Cybex Shoulder Press 1 x 10 (2PPS+25)
Cable lateral raise 1 x 8 (32.5)
Seated Tricep Extension Machine 1 x 8 x 7 (120)
T Bar Row 1 x 6 (90)
Kelso shrug (low row) 1 x 8 (3PPS)
Hammer Strength Lat Row 1 x 6 (4PPS)
Nautilus Lat Pulldown 1 x 7 (125)
Atlantis Rear Delt Fly 1 x 9 (200)
Hammer Strength Ab Crunch 1 x 7 (110)
 
2/15

Weekly update. Average weight to 203.5

I have been bouncing between 202.5-203.5 for the past 3-4 weeks so Kurt bumped my training day carbs to 800. NTD will remain unchanged. Gear remains unchanged. I was dealing with significant numbness in the my left hand so the GH is one bottle every other night.

New gym is still working pretty good. I will probably make this home base after the month is up. Did lower today and when it was time to hit biceps, I gave the old school Nautilus cur with the chainlink a go. Cool piece of equipment.

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Here is the Nautilus machine I referenced. Just like Dorian.

I also used this calf raise by cybex. They call it a donkey calf raise but it’s not what I would consider one. I think of donkey calf raises when the pad is on your backside.

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2-18

I’ve had a couple runs through my split at the new gym. Pretty set on exercise selection at this point and have baselines to go off of. This was my second time through lower with a quad focus. The adductor machine at this place is trash but overall the equipment selection is great. I noticed today they have those micro plates that wrap around a dumbbell handle to you can go up by 1.25 or 2.5 pounds. One of biggest problems with any db curl variation is you can’t keep going up in weight. This will solve that.

Donkey calf raise 1 x 8 x 6 (4pps)
Seated Leg curl 1 x 7 x 6 (190)
Adductor 1 x 9 x 7 (190)
Leg Extension 1 x 9 x 7 x 5 (210)
Rogue Belt Squat 1 x 7 x 5 x 4 (3pps)
Nautilus curl 1 x 9 x 7 (100)
DB Hammer curl 1 x 9 x 7 (45s)
 
2/19

My fourth time through my upper routine at the new place. Good baselines to go off of and progress. Really enjoying this new gym. Still have a couple days to go but since the bump in food, weight has not really budged and that with eating some ice cream on top of what's allotted for me. Getting interesting.

T Bar 1 x 8 x 6 (1pps+5)
Low Row Kelso 1 x 8 x 7 (3pps+15)
Nautilus pullover 1 x 8 x 7 (200)
Nautilus pulldown 1 x 9 (135)
Incline hammer strength 1 x 7 x 6 (3pps+35)
Fly machine 1 x 9 x 7 (240)
JM Press 1 x 7 x 5 (195)
OH extension machine 1 x 9 (130)
Lateral raise machine 1 x 9 x 8 (140)
Rear Delt Fly Machine 1 x 11 x 8 (210)
Hoist Ab crunch 1 x 8 x 7 (#17 plate)
 
GasmanX said:
2/19

My fourth time through my upper routine at the new place. Good baselines to go off of and progress. Really enjoying this new gym. Still have a couple days to go but since the bump in food, weight has not really budged and that with eating some ice cream on top of what's allotted for me. Getting interesting.
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From the equipment listed and pics looks like a good gym.
 
202.9 for the week. About half a pound down from last week after the food bump. After check in we realized I have been hovering here for about a month. Trying to get the scale going upward again so I got another bump in food. This is how it breaks down now.

TD 180p 1000c 20f
NTD 180p 400c 40f

I did struggle before with 1000c but that was on me not eating most of that earlier in the day, I won’t make that mistake twice.

IMG_0750.jpegIMG_0743.jpeg
 
GasmanX said:
202.9 for the week. About half a pound down from last week after the food bump. After check in we realized I have been hovering here for about a month. Trying to get the scale going upward again so I got another bump in food. This is how it breaks down now.

TD 180p 1000c 20f
NTD 180p 400c 40f

I did struggle before with 1000c but that was on me not eating most of that earlier in the day, I won’t make that mistake twice.

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G man... I totally feel you on the eating strategy! I've taken to waking up at 0230 and knocking down some rice crispies with the no fat milk... which BTW... I will never complain again that 50Gs of Fat a day is a small amount!!!
 
GasmanX said:
202.9 for the week. About half a pound down from last week after the food bump. After check in we realized I have been hovering here for about a month. Trying to get the scale going upward again so I got another bump in food. This is how it breaks down now.
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Amazing how low and slow growth phases work. Your body comp is on point!
 
Doug 64 said:
G man... I totally feel you on the eating strategy! I've taken to waking up at 0230 and knocking down some rice crispies with the no fat milk... which BTW... I will never complain again that 50Gs of Fat a day is a small amount!!!
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Yea the low fat gets old at times but I’m used to it at this point. I just need to eat bigger meals earlier on in the day and I should be good to go
 
GasmanX said:
Yea the low fat gets old at times but I’m used to it at this point. I just need to eat bigger meals earlier on in the day and I should be good to go
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LOFL... First world troubles! 😉
 
2/24 Lower

Standing calf Atlantis 1 x 6 x 5
Seated Leg curl cybex 1 x 8 x 6 x 5
Leg extension cybex 1 x 11 x 10
Belt squat 1 x 7 x 5
Seated Ab crunch Abcore 1 x 9 x 7
Nautilus curl 1 x 10 x 9
DB Hammer curl 1 x 10

Everything felt great and the weights were flying. Was warming up on the belt squat and did a feeder with 3pps which was my working set last session. Felt so easy i threw a fourth plate on and crushed that set.

Hit a new BW high of 206.5 this morning. Extra food is doing its thing.

Plan is to hit cardio today for 30-40 minutes.
 
2-26 Upper

Incline Hammer strength 1 x 6 x 4 (4pps)
Atlantis Fly 1 x 10 x 8 (240)
JM Press 1 x 6 (195) 1 x 8 (185)
Paramount OH extension 1 x 6 (140)
Cybex lateral raise 1 x 6 (160) 1 x 8 x 6 (150)
T Bar 1 x 6 (1pps+10) 1 x 9 (1 PPS)
Kelso on low row 1 x 9 (3pps+15)
Nautilus pulldown 1 x 9’x 7 (140)
Rear delt fly 1 x 10 (237.5)
Ab Core crunch machine 1 x 10 (115)

Progress across the board today. New gym is 24 hours so I used the access card for the first time. I’m smashing dates on the drive there thinking this thing better work or I just wasted 150g of carbs. All good 🤣
 
GasmanX said:
2-26 Upper

Incline Hammer strength 1 x 6 x 4 (4pps)
Atlantis Fly 1 x 10 x 8 (240)
JM Press 1 x 6 (195) 1 x 8 (185)
Paramount OH extension 1 x 6 (140)
Cybex lateral raise 1 x 6 (160) 1 x 8 x 6 (150)
T Bar 1 x 6 (1pps+10) 1 x 9 (1 PPS)
Kelso on low row 1 x 9 (3pps+15)
Nautilus pulldown 1 x 9’x 7 (140)
Rear delt fly 1 x 10 (237.5)
Ab Core crunch machine 1 x 10 (115)

Progress across the board today. New gym is 24 hours so I used the access card for the first time. I’m smashing dates on the drive there thinking this thing better work or I just wasted 150g of carbs. All good 🤣
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Dates are underrated in an offseason. Very high carb and very little volume.
 
Im in the middle of a brutally long face lift and was thinking about how ridiculous 5 thousand calories of food is. This is what I ate yesterday to achieve that.

Meal 1 - 200g dates
Meal 2 - 180g Frosted Flakes, 200g fairlife skim, 20g whey
Meal 3 - 200g non fat GY, 30g whey, 250g blueberries, 100g honey
Meal 4 - 325g sweet potato, 50g maple syrup, 150g 99%lean turkey
Meal 5 - 450g rice, 50g honey, 190g chicken breast
Meal 6 - 125g COR, 6 FF fig newtons, 60g flavored pb company, 2 Dannon light and fit GY
“Meal 7” - 150g Tillamook waffle cone swirl ice cream

there is a huge difference in how I feel eating this starting at 4 am versus 6 am, you wouldn’t think it but it’s true.
 
GasmanX said:
You’re killing me bro! Weight barely budged after this bump, maybe a half pound. No more, no more!
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Our high days are basically identical in carb total and today I'm 3 meals in and starving counting down to my next meal. lol I hate you and your lack of appetite! Ok, not hate. VERY jealous!

Body comp looks great btw. Prefect low and slow approach you two have going.
 
Meetketchup said:
Our high days are basically identical in carb total and today I'm 3 meals in and starving counting down to my next meal. lol I hate you and your lack of appetite! Ok, not hate. VERY jealous!

Body comp looks great btw. Prefect low and slow approach you two have going.
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Don’t get me wrong, my appetite is strong. I’ve just never eaten this much food consistently in my life.

Thanks man, just kind of worked out that way.

Out of curiosity, how high have you pushed food for yourself? Like an all time high.
 
GasmanX said:
Out of curiosity, how high have you pushed food for yourself? Like an all time high.
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A few years ago, I tried to pushing it and my 2 high carb days were around 1200-1300g. Was too much for me as I got a little sloppy which I never do. I now top out my high days at 1,000g or below. 2x/week. Plus, I'm old. lol
 
Meetketchup said:
A few years ago, I tried to pushing it and my 2 high carb days were around 1200-1300g. Was too much for me as I got a little sloppy which I never do. I now top out my high days at 1,000g or below. 2x/week. Plus, I'm old. lol
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You’re not that much older than me man.

Yea 1200 is pretty darn high. I was thinking what would realistically be too much for myself. 1200 sounds about right.
 
Meetketchup said:
A few years ago, I tried to pushing it and my 2 high carb days were around 1200-1300g. Was too much for me as I got a little sloppy which I never do. I now top out my high days at 1,000g or below. 2x/week. Plus, I'm old. lol
Click to expand...
GasmanX said:
You’re not that much older than me man.

Yea 1200 is pretty darn high. I was thinking what would realistically be too much for myself. 1200 sounds about right.
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Do either of you do cheat meals on your high days?
 

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