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Andrewgen_Receptors' Training Log

Get Shredded!
Pull
Monday, Nov 04, 2024 at 2:08pm

Lat Pulldown (Cable)
Set 1: 190 lbs x 13
Set 2: 150 lbs x 13 [Failure]

Shrug (Smith Machine)
Set 1: 315 lbs x 18 [Failure]
Set 2: 315 lbs x 14

Bicep Curl (Cable)
Set 1: 145 lbs x 15
Set 2: 100 lbs x 21 [Failure]
Set 3: 70 lbs x 19 [Failure]

Straight Arm Lat Pulldown (Cable)
Set 1: 70 lbs x 15
Set 2: 60 lbs x 9

Seated Cable Row - V Grip (Cable)
Set 1: 205 lbs x 9
Set 2: 145 lbs x 15 [Failure]
Set 3: 145 lbs x 4 [Failure]
Set 4: 145 lbs x 2 [Failure]

EZ Bar Biceps Curl

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andrewgen_receptors | Pull

andrewgen_receptors's workout
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+15mins LISS

Spent yesterday at a water park. It amazes me how out-of-shape the populace is at such places.
Pretty dehydrated from it still tbh, but i gotta do shit anyways.
 
Short and sweet garage session today.

Push
Tuesday, Nov 05, 2024 at 6:23pm

Incline Bench Press (Smith Machine)
"Top set, backdown rest pause
3010"
Set 1: 225 lbs x 14
Set 2: 185 lbs x 16 [Failure]
Set 3: 185 lbs x 7 [Failure]
Set 4: 185 lbs x 3 [Failure]

Cable Fly Crossovers
Set 1: 55 lbs x 21
Set 2: 44 lbs x 23

Lateral Raise (Cable)
"Behind back, 2x fail
3010"
Set 1: 33 lbs x 16 [Failure]
Set 2: 33 lbs x 14 [Failure]

Triceps Rope Pushdown
Set 1: 55 lbs x 21
Set 2: 55 lbs x 13 [Failure]

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andrewgen_receptors | Push

andrewgen_receptors's workout
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+15mins LISS
 
Changing it up a bit. Going from PPL to Push+Quads/Pull+Hams with A/B rotation.
Starting with 2xFail for each movement, but may move to rest pause or the top set, backdown rest pause i was just doing.

Trying to make my sessions shorter to allow for more cardio while increasing frequency of training stimuli. Hoping that separating Quads and Hams will reduce fatigue.

Afternoon workout 💪
Wednesday, Nov 06, 2024 at 2:26pm

Lat Pulldown (Cable)
"2xFail"
Set 1: 150 lbs x 19
Set 2: 150 lbs x 11

Bent Over Row (Barbell)
"Yates - Controlled
2xFail"
Set 1: 225 lbs x 11
Set 2: 225 lbs x 8

EZ Bar Biceps Curl
"Fat Gripz - Controlled

2xFail"
Set 1: 75 lbs x 15
Set 2: 75 lbs x 9

Hammer Curl (Dumbbell)
"Seated
2xFail"

Seated Leg Curl (Machine)
"2xFail"
Set 1: 145 lbs x 11
Set 2: 145 lbs x 10

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andrewgen_receptors | Afternoon workout 💪

andrewgen_receptors's workout
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I thought you started the other program at the beginning of October.

Just be cognizant of program-hopping. Consistency is important.
 
Came down with some cold or something yesterday, took the day off and slammed fluids + carbs. Came out of it in record time, but scale went up to 216lbs lol.

It amazes me how much fluid the body can hold.

Afternoon workout 💪
Friday, Nov 08, 2024 at 4:39pm

Incline Bench Press (Dumbbell)
"Low Incline
3010"
Set 1: 100 lbs x 14
Set 2: 80 lbs x 9

Seated Shoulder Press (Machine)
Set 1: 225 lbs x 16
Set 2: 225 lbs x 12

Seated Lateral Raise (Dumbbell)
Set 1: 35 lbs x 14
Set 2: 25 lbs x 11

Triceps Extension (Machine)
Set 1: 125 lbs x 18
Set 2: 125 lbs x 12

Hip Thrust (Barbell)
Set 1: 135 lbs x 16
Set 2: 135 lbs x 14

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andrewgen_receptors | Afternoon workout 💪

andrewgen_receptors's workout
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+20mins LISS
 
Felt like booty cheeks going into this one but i pushed through the urge to throw up and leave.

Pull
Sunday, Nov 10, 2024 at 2:12pm

Lat Pulldown (Cable)
"2xFail"
Set 1: 150 lbs x 21 [Failure]
Set 2: 150 lbs x 13 [Failure]

Bicep Curl (Cable)
"2xFail"
Set 1: 140 lbs x 12 [Failure]
Set 2: 120 lbs x 10 [Failure]

Seated Cable Row - Bar Wide Grip
"2xFail"
Set 1: 150 lbs x 15 [Failure]
Set 2: 150 lbs x 13 [Failure]

Shrug (Smith Machine)
"2xFail
Slow"
Set 1: 225 lbs x 15 [Failure]
Set 2: 225 lbs x 13 [Failure]

Lying Leg Curl (Machine)
"Regaining Strength"
Set 1: 115 lbs x 10
Set 2: 115 lbs x 9

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andrewgen_receptors | Pull

andrewgen_receptors's workout
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+30mins LISS

There's a David Goggins quote that I'm going to mangle. It goes something like:
"Imagine that when you die and reach the pearly gates, that God shows you a version of yourself that you could have been...
If you didn't hit snooze...
If you didn't skip that gym session...
If you would have hit on that cute girl...
If you'd have taken that chance to be great...

And God says 'This is who you were meant to become. Why don't you look like him?'

And that's what I'm afraid of."

I felt like shit and i still feel like shit, and i kind of want to vomit... but I'm still on this fuckin treadmill, doing what needs to be done.

It's time to stop aiming for happiness and start aiming for greatness.
 
Drained going into this one as well. I should probably just expect this as a constant until I'm beautiful.

For some reason i thought it would be a good idea to pin my front delts for the first time and holy fucking PIP. I'm not crying, you're crying.

Push
Monday, Nov 11, 2024 at 1:45pm

Incline Chest Press (Machine)
"2xFail
+30s extreme stretch"
Set 1: 315 lbs x 11 [Failure]
Set 2: 275 lbs x 7 [Failure]

Shoulder Press (Machine Plates)
"2xFail"
Set 1: 225 lbs x 16 [Failure]
Set 2: 225 lbs x 11 [Failure]

Lateral Raise (Machine)
"Pump Set, 2xFail
3010"
Set 1: 95 lbs x 16
Set 2: 155 lbs x 13 [Failure]
Set 3: 125 lbs x 11 [Failure]

Triceps Rope Pushdown
"2xFail"
Set 1: 90 lbs x 14 [Failure]
Set 2: 70 lbs x 13 [Failure]

Chest Supported Reverse Fly (Dumbbell)
"Kroc Partials, 2xFail"
Set 1: 35 lbs x 32 [Failure]
Set 2: 35 lbs x 25 [Failure]

Leg Extension (Machine)
"2xFail"
Set 1: 235 lbs x 13 [Failure]
Set 2: 175 lbs x 10 [Failure]

Hip Abduction (Machine)
Set 1: 150 lbs x 20

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andrewgen_receptors | Push

andrewgen_receptors's workout
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+30mins LISS

"The reason most people fail is because they give up what they want most, for what they want now."
 
Try some of the over the counter ones, maybe the peptide DSIP and worst case scenario PM. I’m hesitant to post anything in here recommending an additive substance but it is sold by a vendor. It’s been a game changer for me.
 
Pull
Wednesday, Nov 13, 2024 at 9:07pm

Lat Pulldown (Cable)
"2xFail
3010"
Set 1: 170 lbs x 16 [Failure]
Set 2: 170 lbs x 9 [Failure]

Bicep Curl (Cable)
"Top set, backdown
3010"
Set 1: 140 lbs x 13 [Failure]
Set 2: 120 lbs x 10 [Failure]

Shrug (Smith Machine)
"Top set, backdown
Yeet"
Set 1: 365 lbs x 14 [Failure]
Set 2: 275 lbs x 18 [Failure]

T Bar Row
"2xFail
3010"
Set 1: 90 lbs x 16 [Failure]
Set 2: 90 lbs x 14 [Failure]

Lying Leg Curl (Machine)

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andrewgen_receptors | Pull

andrewgen_receptors's workout
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Sleep is going to be abysmal tonight as I'm not getting home until 6 or 7am... 3-4 hours after my scheduled snoozerinos.
I've ordered 5-HTP to help get my sleep back on track... was putting that off for far too long.
 
Push
Thursday, Nov 14, 2024 at 4:05pm

Shoulder Press (Machine Plates)
"Top set, backdown
3010"
Set 1: 275 lbs x 15 [Failure]
Set 2: 225 lbs x 16 [Failure]

Incline Flye Press
"2xFail
3010"
Set 1: 50 lbs x 16 [Failure]
Set 2: 40 lbs x 14 [Failure]

Lateral Raise (Machine)
"Pump set, Rest-Pause
3010"
Set 1: 95 lbs x 19
Set 2: 155 lbs x 13 [Failure]
Set 3: 155 lbs x 4 [Failure]
Set 4: 155 lbs x 2 [Failure]

Triceps Rope Pushdown
"Top set, Backdown (high rep)
3010"
Set 1: 80 lbs x 21 [Failure]
Set 2: 60 lbs x 16 [Failure]

Leg Extension (Machine)
"Top set (6-12), Backdown (12-20)"
Set 1: 250 lbs x 14 [Failure]
Set 2: 150 lbs x 12 [Failure]

Hip Abduction (Machine)
"1xFail
3010"
Set 1: 175 lbs x 18

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andrewgen_receptors | Push

andrewgen_receptors's workout
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+15mins LISS

Got 5 solid hours last night. I'll take it.

You know how there's always that one retarded wheel on the shopping cart that just doesn't know what it's doing? That was both of my legs on the treadmill.
 
Pull
Friday, Nov 15, 2024 at 4:35pm

Lat Pulldown (Cable)
"Top set, backdown
3010"
Set 1: 190 lbs x 14 [Failure]
Set 2: 170 lbs x 13 [Failure]

EZ Bar Biceps Curl
"Fat Gripz, 2xFail
3010"
Set 1: 75 lbs x 16 [Failure]
Set 2: 75 lbs x 11 [Failure]

Seated Cable Row - V Grip (Cable)
"Top set, backdown
3010"
Set 1: 210 lbs x 12 [Failure]
Set 2: 170 lbs x 11 [Failure]

Upright Row (Barbell)
"2xFail"
Set 1: 70 lbs x 17 [Failure]
Set 2: 70 lbs x 12 [Failure]

Seated Leg Curl (Machine)
"Recovering strength (2-3 RIR)
Unilateral, Setting reps with weak side (L)"
Set 1: 85 lbs x 13
Set 2: 85 lbs x 12

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andrewgen_receptors | Pull

andrewgen_receptors's workout
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+15mins LISS
 
Meant to post this yesterday but got sidetracked with a crazy schedule.
Week 9 Update
Weight Avg: 209.1 (up from 206.4 Week 7)
3pt Skinfold: 5.9 (down from 6.5 Week 7)
1000012670
1000012672
1000012674

DayWeightCalsProCarbsFatTrainStepsCardioSleep
Goal22520040-10,000125 cum.>7.0
Avg209.120392252033090 cum.6.3

IDK what’s going on with the scale.
 
Push
Tuesday, Nov 19, 2024 at 2:03pm

Incline Flye Press
"Low incline, Top Set, Backdown
3010"
Set 1: 60 lbs x 15 [Failure]
Set 2: 45 lbs x 13 [Failure]

Shoulder Press (Machine Plates)
Set 1: 275 lbs x 15 [Failure]
Set 2: 225 lbs x 12 [Failure]

Hip Abduction (Machine)
"1xFail
3010"
Set 1: 175 lbs x 22

Triceps Rope Pushdown
"Top set, Backdown"
Set 1: 110 lbs x 15 [Failure]
Set 2: 80 lbs x 13 [Failure]

Lateral Raise (Machine)
Set 1: 95 lbs x 20
Set 2: 140 lbs x 15 [Failure]
Set 3: 140 lbs x 6 [Failure]
Set 4: 140 lbs x 4 [Failure]

Leg Extension (Machine)

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andrewgen_receptors | Push

andrewgen_receptors's workout
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+25mins LISS

Shoulders did not appreciate the order for this one.
Small performance drop in Shoulder Press for backdown set, otherwise this was a productive session.
 
She lies to me and hurts my feelings for a week, even when I'm doing everything right.

Then randomly one day she says something "nice" to me and makes me feel like it was all worth it.

It's my scale.
I'm in an abusive relationship with my scale.

Weight: 205.0lbs
 
Pull
Wednesday, Nov 20, 2024 at 2:07pm

Lat Pulldown (Cable)
"Pump Set, Top Set
3010"
Set 1: 140 lbs x 19
Set 2: 190 lbs x 11 [Failure]

Bicep Curl (Cable)
"Top Set, Backdown
3010"
Set 1: 140 lbs x 15 [Failure]
Set 2: 120 lbs x 12 [Failure]

Iso-Lateral Low Row
"2xFail
3010"
Set 1: 225 lbs x 17 [Failure]
Set 2: 225 lbs x 11 [Failure]

Upright Row (Barbell)
Set 1: 70 lbs x 21 [Failure]
Set 2: 70 lbs x 13 [Failure]

Lying Leg Curl (Machine)
"Regaining Strength, Uni. 2 Sets (2-3 RIR)
3010
(Weak side sets reps)"
Set 1: 55 lbs x 14
Set 2: 55 lbs x 11

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andrewgen_receptors | Pull

andrewgen_receptors's workout
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+15mins LISS

Okay honestly this was a good but hard session. Low energy and muscles tired quickly into each set. 10/10 would nap to this.

Conversation from this morning:

Daughter (8): you look like you've got Sarcoma.
Me: ... wut?
Daughter: it looks like you have tumors in your legs.
Me: ...
Daughter: because your calves are SO big!!
Wife: 🙄
Me: 🥰

Today I learned that my daughter knows more about cancer than I do.
 
Push
Thursday, Nov 21, 2024 at 2:17pm

Butterfly (Pec Deck)
Set 1: 175 lbs x 14 [Failure]
Set 2: 175 lbs x 9 [Failure]

Shoulder Press (Dumbbell)
"Ahren's"
Set 1: 45 lbs x 16 [Failure]
Set 2: 45 lbs x 10 [Failure]

Hip Thrust (Barbell)
Set 1: 315 lbs x 16

Triceps Extension (Cable)
Set 1: 90 lbs x 22

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andrewgen_receptors | Push

andrewgen_receptors's workout
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+20mins LISS

A smarter decision would have been to go cardio only today, but i was feeling it so here we are.
Went light on volume to compensate.

I fuckin sent it on hip thrusts, though... Fit chick doing them next to me gave me a once over so i had to let her know she wasn't the only one all caked up.
This was also a bad decision.
 
thats a pretty low effort workout compared to what u were doing a while back
 
Valdosta said:
thats a pretty low effort workout compared to what u were doing a while back
Click to expand...
yeah, I really should have just done cardio today.

I had a lot more volume when running PPL as I was getting less weekly stimulus per muscle, but now with push/pull I've reduced the volume so I can get more weekly stimulus. Aiming for 2-3 stimuli per muscle per week versus PPL I was getting 1-2.
 
Andrewgen_Receptors said:
yeah, I really should have just done cardio today.

I had a lot more volume when running PPL as I was getting less weekly stimulus per muscle, but now with push/pull I've reduced the volume so I can get more weekly stimulus. Aiming for 2-3 stimuli per muscle per week versus PPL I was getting 1-2.
Click to expand...
if ur only gunna do a couple movements just make sure theyre better bang for your buck
 
Valdosta said:
if ur only gunna do a couple movements just make sure theyre better bang for your buck
Click to expand...
This is my normal push day:

Andrewgen_Receptors said:
Shoulder Press (Machine Plates)
"Top set, backdown
3010"
Set 1: 275 lbs x 15 [Failure]
Set 2: 225 lbs x 16 [Failure]

Incline Flye Press
"2xFail
3010"
Set 1: 50 lbs x 16 [Failure]
Set 2: 40 lbs x 14 [Failure]

Lateral Raise (Machine)
"Pump set, Rest-Pause
3010"
Set 1: 95 lbs x 19
Set 2: 155 lbs x 13 [Failure]
Set 3: 155 lbs x 4 [Failure]
Set 4: 155 lbs x 2 [Failure]

Triceps Rope Pushdown
"Top set, Backdown (high rep)
3010"
Set 1: 80 lbs x 21 [Failure]
Set 2: 60 lbs x 16 [Failure]

Leg Extension (Machine)
"Top set (6-12), Backdown (12-20)"
Set 1: 250 lbs x 14 [Failure]
Set 2: 150 lbs x 12 [Failure]

Hip Abduction (Machine)
"1xFail
3010"
Set 1: 175 lbs x 18
Click to expand...
 

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