• 💪 Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • 🔥 Kits4Less.com #1 MOST LAB-TESTED SOURCE — 25% OFF YOUR FIRST ORDER! 🔥

The Gasman Files

Upper

Single tricep pushdown
1 x 7 x 8 x 7
Nautilus Flat Converging
1 x 8 x 7 x 5
Chest Fly Machine
1 x 6
Delt Press
1 x 7 x 6
Lateral Raise machine
1 x 5
Hammer Strength Row (upper back bias)
1 x 6 x 5
Hammer Strength Row (lat bias)
1 x 8 x 6
Kelso
1 x 8
Rear Delt Fly
1 x 9
DB Shrug
1 x 10

Another solid session. Progress across all sets. Cardio will be done this afternoon (30 minutes Z2 planned). Already at 10K steps for the day as of this writing.
 
GasmanX said:
A nice little score that I picked up. More test and arimidex. I grabbed the anadrol as a pick me up to throw in once in a while if I feel like I need it. Not planning to add it as part of my current run.View attachment 163154
Click to expand...
I went back a bit but maybe I have missed your update. But what was your gear peak off-season?
 
Lower

Nautilus curl (unilateral)
1 x 9 x 8 x 7
Leg curl
1 x 5 x 7 x 5
RDL
1 x 7
Adductor
1 x 7 x 5
Gluterator
1 x 6 x 8
Standing calf
1 x 6 x 5
Leg extension
1 x 6 x 5

Only set that wasn’t progressed was the second set of leg curl. I’ve been having a massive surge of strength of the RDL set. Bumped it 10 pounds expecting to get 4 or 5 and ended up with 7. Probably could have got 8. I’ll bump it 20 pounds next session to get back down to 4 or 5 reps. That will end up being 365 (previous best the last time I ran RDL for any length of time). I decided to switch the curls to unilateral because the stack only goes to 140 and I did my top set at that weight last session. This way I can milk the PO on that machine going unilateral.

Did my 30 minutes Z2 after work. I definitely think coming down to cruise has improved my CV adaptations. I really have to push the pace to be between 120-125 and within a minute of cooling down I’m down to 95 bpm. When I was “on”, I would barely have to do much and I’d be at 130-135 and during cool downs I could get below 108-110. Resting heart rate during the day has been mid 70s consistently for the last couple weeks. Uses to be 90-95.
 
Here is today’s meal plan for a typical training day. Not much variation day to day. Maybe swap white potatoes for sweet potato. Haven’t been having much rice. Even at 500g carbs per day, rice would leave me hungry real fast.

Meal 1 (pre workout) 130g dates
Meal 2 (post workout) 100g oats, 30g raisins, 40g whey
Meal 3 150g NFGY, 20g whey, 200g blueberries
Meal 4 300g white potato, 100g carrots, 145g chicken breast
Meal 5 100g rice, 200g pineapple, 30g low cal peanut sauce, 160g pork tenderloin
Meal 6 300g white potato, 100g carrots, 90g skinless chicken thigh
Meal 7 80g COR, 100g banana, 20g PB fit, 30g zero sugar Hershey sauce

210P, 480c, 30g fat
 
Upper

Single tricep extension
1 x 7 x 6 x 5
Nautilus incline
1 x 7 x 5
Nautilus Flat
1 x 5
Atlantis Fly
1 x 7
Cybex lateral raise
1 x 7 x 6 x 4
Nautilus lat pulldown
1 x 8 x 6 x 5
Hammer strength row (upper back bias)
1 x 7 x 6
Rear Delt Fly
1 x 11
Smith shrugs
1 x 7 (3 PPS)

Another session with progress across the board. I decided to swap in the smith machine shrugs because the dumbbells only go to 130 and that was my next progression. Smith machine will allow further progress on the movement.

Cardio will be done after work. 30 minutes planned. Check ins later this afternoon.
 
Lower

Nautilus curl (unilateral)
1 x 7 x 5
DB hammer
1 x 9
Calves
1 x 7 x 5
Leg curl
1 x 7 x 5
Leg extension
1 x 9 x 6
Belt Squat
1 x 6
Adductor
1 x 6 x 5
Gluterator
1 x 8 x 11

Great session this morning. Nice and fresh. Made a 30 pound jump on the belt squat for 410 pounds! Progressed on everything else as well

Currently banging out 60 minutes of steps. I like to just do steps when I have a lower session on the weekend.
 
Upper

Single tricep extension
1 x 4 (60) 1 x 8 (57.5)
Nautilus Flat Press
1 x 7 x 6 x 5 (280)
Cybex PL Delt Press
1 x 7 x 6 (3pps+35)
DB Lateral raise
1 x 7 (35s)
Nautilus Pulldown (uni)
1 x 6 (160) 1 x 8 (155)
HS Row (upper back bias)
1 x 8 x 6 (3pps+25)
Kelso shrug (HS low row)
1 x 10 (4pps)
Rear delt fly
1 x 7 (260)

Had to add a new exercise with the DB lateral raise. Some jabroni was on the machine I like and didn’t feel like asking him to work in since it was one set and I noticed he had been there a while. I think it’s good to have some other exercises you can rotate in a pinch. Might keep going with these. The gym has those micro gainz plates that clasp onto the DB so you can micro load your progressions.

Only set I didn’t progress on was the back off on the hammer strength row.

30 minutes of cardio after work.
 
NTD

30 minutes fasted cardio followed up with 20 minutes of steps before work. Gonna be a long one in the OR so I wanted to get that done. I have a decent gap in between providers in the early afternoon so I will be able to get a nice walk outside around the industrial park.
 
Lower

Nautilus curl (uni)
1 x 10 x 8 (120)
Standing calves
1 x 8 x 5 (390)
Seated leg curl
1 x 5 (180) 1 x 6 (175)
RDL
1 x 6 (365)
Adductor
1 x 7 (240)
Gluterator
1 x 8 x 5 (2pps)
Leg extension
1 x 5 (265) 1 x 6 (260)

Great session all around. Pumped about that RDL set. Last time I hit it, was 7 reps at 345. Said fuck it and put 365 on the bar and ripped 6. No idea where this PO is coming from with this movement but I’m here for it.

Cardio after work. Rinse, repeat
 
Upper

Single tricep extension
1 x 5 (60) 1 x 8 (57.5)
Nautilus incline
1 x 7 x 5 (4pp+10)
Chest fly
1 x 9 (255)
Cybex lateral raise (unilateral)
1 x 8 x 7 (180)
Nautilus pulldown
1 x 8 x 5 (160)
HS row (upper back bias)
1 x 8 x 6 (3pps+30)
HS Row (lat bias)
1 x 6 (4pps+15)
Rear delt fly
1 x 9 (260)
Smith machine shrugs
1 x 7 (3pps+10)

Solid session. Only two sets where I matched the output from last session but progressed in everything else.

Hit a new low this AM, 190.4
 
Looks like you're plowing away! What's the latest plan for competing this year? Another growth phase before prep?
 
Meetketchup said:
Looks like you're plowing away! What's the latest plan for competing this year? Another growth phase before prep?
Click to expand...
That’s the plan…..recheck blood work in the beginning of May. If everything looks good then we will push for another 5 months or so.

Realistically spring of 2026 is when I would compete again.
 
NTD

Getting steps in now as I type this before work.

Cardio after work

Average weight 192.8 a loss of 2.2 pounds from last week. Pretty good considering everything stayed the same. Some days had more expenditure in the form of steps but that wasn’t planned. Just how the days worked out.

I have check ins later but I already know how it’s going to go. No changes will be made. Kurt might throw in a refeed because of the 2 pound loss but TBH I don’t feel like I need it. Plenty of fat to still lose and I feel nice and fresh on a day to day basis. Still getting pumps in the gym so I have plenty of glycogen. We will see.IMG_2002.jpegIMG_2003.jpegIMG_1988.jpegIMG_1993.jpeg
 
Lower

Nautilus Curl (unilateral)
1 x 8 x 7 (130)
DB Hammer
1 x 5 (53.75)
Standing Calf raise
1 x 5 x 4 (400)
Leg Curl
1 x 7 x 5 (180)
Belt Squat
1 x 8 x 4 (410)
Adductor
1 x 8 (240)
Gluterator
1 x 10 x 8 (180)
Leg Extension
1 x 8 x 5 (265)

Progress on every set. Decided to do cardio after this lower session. I kept it on the low end of the range for z2 (115-118 bpm). Felt very much like a recovery cardio tempo. As I suspected from check in, no changes to the food. Keep plugging away.
 
Upper

Single tricep extension
1 x 7 x 5 x 4 (60)
Nautilus Flat Press
1 x 6 (285)
Nautilus Incline
1 x 8 (4pps+10)
Chest Fly Machine
1 x 10 (255)
Cybex Delt Press
1 x 6 (4pps)
DB lateral raise
1 x 7 (37.5) 1 x 10 (35)
HS Row (upper back bias)
1 x 8 x 4 (3pps+30)
Kelso Shrug (low row)
1 x 6 x 4 (4pps+10)
Rear Delt Fly Machine
1 x 10 (260)
Nautilus Pulldown
1 x 5 (165) 1 x 6 (160)

Another session with progress across the board. I felt like a mental challenge today so I banged out 60 minutes of Z2 on the elliptical (HR 115-120). I truly get that endorphin rush doing cardio for longer stretches. I can also think of this as an experiment as well. I have lower tomorrow and if its a struggle then I'll know to back off the cardio. I have a strong suspicion that will not be the case but we will see.
 
Lower

Nautilus curl (unilateral)
1 x 11 x 9 x 7 (130)
Standing calf raise
1 x 6 x 5 (400)
RDL
1 x 7 (365)
Leg curl
1 x 8 x 5 (180)
Adductor
1 x 9 x 5 (240)
Gluterator
1 x 7 (190)
Leg Extension
1 x 9 x 7 x 6 (265)

Third day in a row due to a work schedule change. Normally would have took the day off but no chance of training tomorrow. Hit lower Saturday. Progressed on everything but the second set of leg curl. I had to go out of order so I’m blaming that as the reason. This was done after a 60 minute cardio session yesterday and did not affect the workout at all. I’m not going to get crazy and start doing 60 minutes of cardio every day but nice to see that the idea cardio hurts gains is kind of ridiculous
 
NTD

Kind of a weird day. Had two hours of travel time for work which is out of the ordinary for me. Also has a dental cleaning this afternoon. No cardio but managed to get 12 K steps. Considering the way the day went, I’ll take it.

Upper on deck tomorrow
 

Latest threads

Back
Top