Astros 2009 comeback log

[Astro95]

11/24 - Push - Bw 185.4 - Sleep 4-5Hr - Cardio before bed.

Panatta lateral raises - 12-15

Wu 33x15
66x15
77x15 - 1RIR
88x11 - 0RIR

Panatta incline smith press - 10-12

Wu 0x10
50x12
70x12
90x9 - 0RIR
Ds - 50x15

Panatta flat bench - 10-12

70x12
90x11 - 0RIR
90x8 - 0RIR
Ds - 50x9 - 0RIR

Panatta fly - 12-15

Wu 55x10
110x15
121x15
132x15

Machine dips - 10-12

145x12
165x12 - 2RIR
175x7.5 - 0RIR
Ds - 120x12 - 0RIR

Ez bar Cable upright rows - 10-12

Wu 25x12
40x12
50x6 - 0RIR

Seated DB laterals - 12-15

15x15
17.5x15
20x9 - 0RIR

Over head tricep - 12-15

30x15
40x15
45x8 - 0RIR

 

[WheyMoreTraps]

How are you liking the laterals the “new way” we talked about with straighter arms/less trap. Have you noticed any progression or difference? Workout is solid as always homie

 

[Astro95]

How are you liking the laterals the “new way” we talked about with straighter arms/less trap. Have you noticed any progression or difference? Workout is solid as always homie

Feels good, I’d say it used to feel a bit better on 150mg of anadrol pwo with the 30s 35s seated with veins about to explode from my delts Overall I get my best delt work I feel on my first movement on the machine. Do them unilaterally as I feel that better, once I get to the seated lateral I’m 90% into the workout.

 

[WheyMoreTraps]

Yeah no doubt those pannatta machine are incredible. There’s only one gym around here that has them but they’re next level.

 

[Astro95]

Yeah no doubt those pannatta machine are incredible. There’s only one gym around here that has them but they’re next level.

They’re good. I’ve used a standing lateral raise machine from arsenal and I’d say that one was better at least side delts wise, smoother movement imo. The panatta you can hit flies, rear delts and front delts as well, so I’d say better machine overall. I’d really like to try prime or new tech, but those are usually in very fancy gyms.

 

[WheyMoreTraps]

The lighting in here after a delt pump is almost worth the drive haha

 

[WheyMoreTraps]

Do you all have one of these? I keep seeing videos of it and it looks sooooo smooth.

 

[Astro95]

Do you all have one of these? I keep seeing videos of it and it looks sooooo smooth.
View attachment 159080

I don’t, but I want it. I’m hoping it’s one of the machines they add to my gym as it’s expanding. Really want a nice incline, preacher, donkey or standing calf and a high row.

 

[Astro95]

Cardio done

 

[Meetketchup]

donkey or standing calf

A good Donkey Machine is literally a baby cow game changer. Nothing gives you that deep stretch like them.

 

[Astro95]

11/25 - Fasted bw 184.7lb it’s been a long time since I weighed around this much, last time this was the body composition. Pull session in a bit.




Around 215lb

 

[Astro95]

Think I found the best Christmas gift for coach @Meetketchup delivered directly by @CoachCabo ️

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View: https://www.instagram.com/reel/DCr0F8mS_Yo/?igsh=bWRpaTBjdW43OGtv

 

[Meetketchup]

Think I found the best Christmas gift for coach @Meetketchup delivered directly by @CoachCabo ️

I was really hoping for an old school walker with the cut-out tennis balls on the bottom so I can get around the local bingo night with all the seniors.

 

[Bamm-bamm]

11/25 - Fasted bw 184.7lb it’s been a long time since I weighed around this much, last time this was the body composition. Pull session in a bit.

View attachment 159127
View attachment 159126

Around 215lb

View attachment 159128

Looking solid bro!

 

[Astro95]

11/25 Pull - Bw 184.7 - sleep 8 - Cardio 30
(Yesterdays training session)

Ez bar cable pull overs - 10-12

Wu 35x12
45x12
55x12
60x5 - 0RIR

Single arm pull down - 10-12

Wu - 55x10
100x12
110x12 - 2RIR
115x10.5 - 0RIR

Chest sup tbar row 10-12

75x12 - 2/3RIR
85x11 - 0RIR
90x8 - 0RIR

Seated chest sup row - 10-12

130x12
140x12
150x8.5 -0RIR
120x9 - 0RIR

Matrix lat pulldown - 12-15

150x9.5 - 0RIR
130x10.5 - 0RIR

Panatta rotary cuff - 12-15

Wu 33x12
55x15
55x15 (forgot to up the pin)
66x15
77x11 - 0RIR

Dual cable bicep curl - 12-15

Wu 12.5x12
22.5x15
27.5x13 - 1RIR
32.5x6 - 0RIR

Ez bar cable curls - 12-15

25x15
30x15
35x15
40x12 - 0RIR

 

[Astro95]

11/26 - Fasted Bw 182.9lb - Sleep 8 - Cardio N/A

Almost 2lb drop from yesterday, Seems mostly came off from my midsection. It’s substantially flatter/tighter this morning. May have to up the water intake . Training quad focused legs in a bit.

 

[Meetketchup]

11/26 - Fasted Bw 182.9lb - Sleep 8 - Cardio N/A

Almost 2lb drop from yesterday, Seems mostly came off from my midsection. It’s substantially flatter/tighter this morning. May have to up the water intake . Training quad focused legs in a bit.

I love the swoosh! People think weight loss is always linear. Often, it's weight holding a week or two and then swoosh. lol That 8 hours of sleep certainly helps.

 

[Astro95]

I love the swoosh! People think weight loss is always linear. Often, it's weight holding a week or two and then swoosh. lol That 8 hours of sleep certainly helps.

It’s like Trump got in office and immediately deported this water/fat I was carrying

 

[Meetketchup]

It’s like Trump got in office and immediately deported this water/fat I was carrying

ICS and WFS (Water and Fat Service) Deport both of those bitches.

 

[aimanabolic]

Hopefully he'll be taking Gear tax away so we can afford heavier cycles

 

[Ponygod]

Love your dedication and work ethic! Looking great bro!

 

[Astro95]

11/26 - Legs A (yesterdays workout slacking with updates)


Adductors - 12-15

Wu 40x12
Wu 50x10
125x15 - 0RIR
130x5 - 0RIR

Lying leg curls - 12-15

Wu 50x10
105x15
115x15 - 1RIR

Cybex Leg extensions - 12-15

Wu 30x10
Wu 50x12
110x15
130x15
150x11 - 0RIR

Cybex leg press - 10-15

Wu 180x15
270x15
320x12 - 1/2RIR
360x13 - 0RIR

Hacks - 10-15

Feel 0x10
90x15
140x10 - 0/1RIR
180x8 - 0RIR
D.S. - 90x8 - 0RIR

 

[Astro95]

11/27 - Push - Fasted BW 184.6 - Sleep 8 - Cardio 30

Great push day early this morning, gym finally expanded and there were a couple new machines I had to try out.

Panatta lateral raises - 12-15

Wu 33x12
Wu 44x12
66x15
77x9.5 - 0RIR
88x8 - 0RIR

Matrix seated incline press - 10-12

70x12
90x12
140x10 - 0RIR
D.S. - 90x7.5 - 0RIR

Matrix supine press - 10-12

110x12
160x12
200x9.5 - 0RIR
D.S. - 110x11 - 0RIR

Panatta fly - 12-15

Wu 99x15
132x15
143x13 - 0RIR
154x9 - 0RIR
D.S. - 110x11 - 0RIR

Machine dips - 10-12

150x12
175x11 - 0RIR
180x9 - 0RIR

Smith upright rows 10-12

2 sets didn’t log

Seated Db laterals - 12-15

3 sets didn’t log

Overhead tricep - 12-15

30x12
50x15
60x4
40x?

Currently on “vacation” with the fam sort of or traveling to it should I say. Just checked into our hotel in north Texas and hit my 30 minute cardio.

Tomorrow we’re driving to Denver, staying there a couple nights doing some cool shit, then going to a ski resort for a couple nights after. The stay here is simply to cut drive time tomorrow which was our actual first night in Denver.

Hotel gym is pretty shit so will hit PF sometime tomorrow morning for pull day. Only brought some Whey, Karbolyn and a food scale. Will be using the Karbolyn intra workout and train fasted, just half a serving so 25g to get me through the workout, after that it’ll be all eye balling meals, maybe using the camera feature on Fitness pal and hoping I don’t fuck the macros up too bad

 

[WheyMoreTraps]

God dayum ya boy is back. Those biceps and lats poppin homie! Love this!

 

[Astro95]

God dayum ya boy is back. Those biceps and lats poppin homie! Love this!

Those pics above are old, first two are back when I weighed around what I weigh now. Third when I was around 215 lol guess I didn’t explain it well

 

[Astro95]

11/28 - Pull - Non fasted BW 184.5lb - sleep 4 - Cardio later

Drove to PF and it was closed. Came back to hotel which only has a bench and dumbbells up to 50lb and cardio equipment and hit an old school workout.

Dumbbell pullovers
Incline bench dumbbell rows
Bent over dumbbell rows
Db rear delt flys
Seated incline db curls
Db hammers
Alternating db curls

Happy thanksgiving everyone !

 

[Astro95]

Update Vacation is officially over, had a blast with the fam. Today is the first day back on plan, macros were adjusted to 225P 255C 55F just hit my first training session back home.

Fasted bw pre vacation 182lb
Fasted bw mid vacation 184ish
Fasted bw this morning 193.7

Needless to say we went a little over board with the food, I blame the wagyu beef burgers and authentic European restaurants.

12/03 - Legs A bw 193.7lb - sleep 4/5 - No cardio

Adductors - 12-15

Wu 40x15
Wu 65x10
110x15
115x10 - 0RIR

Lying leg curls - 12-15

Wu 50x10
85x15
115x10 - 0RIR

Cybex leg extension - 12-15

Wu 60x15
110x15
130x15
150x8.5 - 0RIR

Panatta vertical press - 10-15

Wu 0x10
50x15
70x10 - 1RIR
90x8 - 0RIR

Hacks - 10-15

90x15
140x12 - 1/2RIR
180x9 - 0RIR

Seated calves - 15-20
3 sets

 

[WheyMoreTraps]

Welcome back big dawg.

 

[Astro95]

Welcome back big dawg.

.

 

[Astro95]

11/04 Push - Bw 191.5lb - Sleep 8 - Cardio later

Panatta machine laterals - 12-15

Wu 33x15
Wu 44x12
66x15
77x15
88x9.5 - 0RIR

Cybex incline chest press

Wu - 50x10
90x12
130x12 - 2/3RIR
150x8.5 - 0RIR
Ds - 90x5 - 0RIR

Matrix supine press (flat) - 10-12

180x11 - 1/2 RIR
200x11 - 0RIR
220x6 - 0RIR
Ds - 130x9 - 0RIR

Cable fly - 12-15

15x15
20x15
25x7 - 0RIR
Ds - 15x7 - 0RIR

Machine dips - 10-12

155x12
180x12
190x7.5 - 0RIR
Ds - 130x12 - 0RIR

Db upright rows - 10-12

Wu - 17.5x12
20x12
30x12
35x12

Seated db laterals - 12-15

Wu - 12.5x10
17.5x15
20x15
25x9 - 0RIR

Overhead triceps cable - 12-15

30x15
40x15
50x9 - 0RIR