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The Gasman Files

GasmanX said:
Between those two, I’d go lucky charms. There would be nothing left of the upper palate eating that much Cap’n Crunch 🤣
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They should have been held to the truth in advertising law and been made to change that name to captain sandpaper or something!
 
Doug 64 said:
They should have been held to the truth in advertising law and been made to change that name to captain sandpaper or something!
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Yeah Capn Crunch tasted so damn good though except for being like sandpaper so I learned that the hard way. Figured to let it sit in the chocolate milk (oh yes that's GOAT!) a bit longer and that fixed it for me. Was like 2 years old when I figured that out LOL.
 
Ive been slacking on updating the training side of this log. Probably becasue i don't think people find it interesting but I figure I'll give an example here and there of what my sessions look like. Since I'm running a 5 day U/L, this week lower will get hit three times. I trained lower on Friday so today's session was less volume than usual but not by a lot. All sets are taken to 0-1 RIR. Each bodypart gets between 6-10 working sets per week. I subscribe to the effective reps theory and tend to train in the 5-10 rep range. I've experimented with high rep sets with similar intensity but personally I don't notice any more growth, just feel more gassed after a set. Don't see the benefit.

Seated leg curl 1x 6
Adductor 1x 8, 1 x 5
Standing Calf 1x 6, 1x 4
SLDL 1x 5
Single leg extension 1x 8, 1x 6
Single cable curl 1x 8
Single hammer cable curl (wrist cuff) 1x 7

Totals per bodypart....2 hamstrings, 2 adductor, 2 calves, 2 quads, 2 biceps. Next two lower sessions will look similar but bump the hamstrings and quads to 3 sets. The Adductors, calves and biceps I will stick with 2 sets. Weekly totals will be 8 for hamstrings and quads, 6 for calves, adductors and biceps.

This is how I like to train and Ive seen great progress with this method.
 
GasmanX said:
Ive been slacking on updating the training side of this log. Probably becasue i don't think people find it interesting but I figure I'll give an example here and there of what my sessions look like. Since I'm running a 5 day U/L, this week lower will get hit three times. I trained lower on Friday so today's session was less volume than usual but not by a lot. All sets are taken to 0-1 RIR. Each bodypart gets between 6-10 working sets per week. I subscribe to the effective reps theory and tend to train in the 5-10 rep range. I've experimented with high rep sets with similar intensity but personally I don't notice any more growth, just feel more gassed after a set. Don't see the benefit.

Seated leg curl 1x 6
Adductor 1x 8, 1 x 5
Standing Calf 1x 6, 1x 4
SLDL 1x 5
Single leg extension 1x 8, 1x 6
Single cable curl 1x 8
Single hammer cable curl (wrist cuff) 1x 7

Totals per bodypart....2 hamstrings, 2 adductor, 2 calves, 2 quads, 2 biceps. Next two lower sessions will look similar but bump the hamstrings and quads to 3 sets. The Adductors, calves and biceps I will stick with 2 sets. Weekly totals will be 8 for hamstrings and quads, 6 for calves, adductors and biceps.

This is how I like to train and Ive seen great progress with this method.
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I recently went to the effective reps style myself. I had been doing sets of 15 x 5 sets per group. I was also gassed on completion but wasn't really seeing the bang for the buck. Im a couple weeks into it now and I'm finding my working weights. The difference I note, is that the muscle groups are reminding me that I worked them a day or two later... not so much with the high reps. Good stuff bro, I for am glad to see this stuff in your log. Thanks for sharing.
 
GasmanX said:
Ive been slacking on updating the training side of this log. Probably becasue i don't think people find it interesting but I figure I'll give an example here and there of what my sessions look like. Since I'm running a 5 day U/L, this week lower will get hit three times. I trained lower on Friday so today's session was less volume than usual but not by a lot. All sets are taken to 0-1 RIR. Each bodypart gets between 6-10 working sets per week. I subscribe to the effective reps theory and tend to train in the 5-10 rep range. I've experimented with high rep sets with similar intensity but personally I don't notice any more growth, just feel more gassed after a set. Don't see the benefit.

Seated leg curl 1x 6
Adductor 1x 8, 1 x 5
Standing Calf 1x 6, 1x 4
SLDL 1x 5
Single leg extension 1x 8, 1x 6
Single cable curl 1x 8
Single hammer cable curl (wrist cuff) 1x 7

Totals per bodypart....2 hamstrings, 2 adductor, 2 calves, 2 quads, 2 biceps. Next two lower sessions will look similar but bump the hamstrings and quads to 3 sets. The Adductors, calves and biceps I will stick with 2 sets. Weekly totals will be 8 for hamstrings and quads, 6 for calves, adductors and biceps.

This is how I like to train and Ive seen great progress with this method.
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This is why I always say the body is not a textbook. People ask what's the perfect split, number of sets, reps, etc.

It's 100% individual to the person. If I did 6 to 9 total sets a bodypart per week I wouldn't grow, but for @GasmanX it's what works perfectly for him.

Moral of the story: Stop searching for what everyone says is the best or only way to train. Try a bunch of things and see what works best for you.
 
Meetketchup said:
This is why I always say the body is not a textbook. People ask what's the perfect split, number of sets, reps, etc.

It's 100% individual to the person. If I did 6 to 9 total sets a bodypart per week I wouldn't grow, but for @GasmanX it's what works perfectly for him.

Moral of the story: Stop searching for what everyone says is the best or only way to train. Try a bunch of things and see what works best for you.
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exactly and I think i have said this to you before, but I have experimented pushing the volume past 10 sets per body part and I will do fine and make progress for like 4 weeks but then it just stalls and I always end up autoregulating around this amount of volume.
 
Doug 64 said:
I recently went to the effective reps style myself. I had been doing sets of 15 x 5 sets per group. I was also gassed on completion but wasn't really seeing the bang for the buck. Im a couple weeks into it now and I'm finding my working weights. The difference I note, is that the muscle groups are reminding me that I worked them a day or two later... not so much with the high reps. Good stuff bro, I for am glad to see this stuff in your log. Thanks for sharing.
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Is that because you are pushing the sets closer to failure now whereas with your 5x15 way you were not?
 
GasmanX said:
Is that because you are pushing the sets closer to failure now whereas with your 5x15 way you were not?
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Let's say failure is more consistent this way. I was using lighter weights to get more reps... the workout was there but nowhere near the amount of day after fatigue I get from this method.
 
Doug 64 said:
Let's say failure is more consistent this way. I was using lighter weights to get more reps... the workout was there but nowhere near the amount of day after fatigue I get from this method.
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The amount of volume needed usually corresponds to how good your genetics are. The better the genetics, the less volume usually required. Speaking in generalities of course.
 
Meetketchup said:
The amount of volume needed usually corresponds to how good your genetics are. The better the genetics, the less volume usually required. Speaking in generalities of course.
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even with your level of advancement, you couldn’t grow with that level of volume?

Is it more of just being at a point where in order to get more growth you would need to possibly increase drug exposure in order to continue the process? Or increase food during your growth phases? Or both

You have way more experience than me and obviously you know your body better than than I do. I’m just spitballing here and always appreciate your knowledge
 
GasmanX said:
even with your level of advancement, you couldn’t grow with that level of volume?

Is it more of just being at a point where in order to get more growth you would need to possibly increase drug exposure in order to continue the process? Or increase food during your growth phases? Or both

You have way more experience than me and obviously you know your body better than than I do. I’m just spitballing here and always appreciate your knowledge
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I could maintain on that amount of volume no problem, but in order to grow I've always needed a good amount of volume along with frequency. My family is fairly tall and thin framed with zero calves, so I've had to work my ass off. lol I've tried it all through the years from low volume to insanely high and found moderately high is what's optimal for me.

I'm going to push really hard for a few more years, while I can (48 years old) and do it without crazy dosages. Getting food in was never a problem lol, but I made the decision years ago I wouldn't push the drugs needed for me to possibly try and go pro. My career, health, family and coaching business trumped my risks of possibly dying from heart failure taking tons of gear knowing I didn't have the genetics to do much if I ever did go pro. The hardest thing in this sport is accepting how far you can realistically go.
 
Meetketchup said:
I could maintain on that amount of volume no problem, but in order to grow I've always needed a good amount of volume along with frequency. My family is fairly tall and thin framed with zero calves, so I've had to work my ass off. lol I've tried it all through the years from low volume to insanely high and found moderately high is what's optimal for me.

I'm going to push really hard for a few more years, while I can (48 years old) and do it without crazy dosages. Getting food in was never a problem lol, but I made the decision years ago I wouldn't push the drugs needed for me to possibly try and go pro. My career, health, family and coaching business trumped my risks of possibly dying from heart failure taking tons of gear knowing I didn't have the genetics to do much if I ever did go pro. The hardest thing in this sport is accepting how far you can realistically go.
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This puts it in better perspective and it really does come down to genetics unfortunately. Personally this is all new territory for me and i'm just tapping into what could potentially be there. Like you, if I hit a point where I would have to decide on pushing large doses or just accept what i have, I would choose the latter. Age, family and career would trump bodybuilding.

Out of curiosity, what do you considering moderately high per body part, like 12-16 sets?
 
GasmanX said:
Out of curiosity, what do you considering moderately high per body part, like 12-16 sets?
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Around 20ish or more in the off-season and will reduce as needed in prep. Also depends on the body part.

PPL 6 Day Split hitting every muscle 2x/week and if I'm trying to bring something then I'll sometimes hit that up 3x/week
 
Meetketchup said:
Around 20ish or more in the off-season and will reduce as needed in prep. Also depends on the body part.

PPL 6 Day Split hitting every muscle 2x/week and if I'm trying to bring something then I'll sometimes hit that up 3x/week
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I can see how a 6 ppl would make that more manageable, I don’t about you but I’m not trying to have 90-120 minute sessions. Have to make it work with family life too
 
Non training day today.

Plan is for 1 hour Z2 on incline treadmill.

Been keeping cardio high this off season with the focus on cardiovascular adaptation from the longer sessions. Also gives me a nice appetite boost.

Hit a new bodyweight high of 202
And I have to say, I’m carrying it a lot easier than at my heaviest last off season which was around 196. I attribute this to keeping the cardio high. I can remember going for walks with my wife and daughter and just not being able to keep up. Not the case this year.
 
GasmanX said:
I attribute this to keeping the cardio high. I can remember going for walks with my wife and daughter and just not being able to keep up. Not the case this year.
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Also, your set point for calorie requirements is much higher now after going through an off-season, full prep and now rebound. More muscle and less adipose leads to a higher metabolism. AND the cardio helps :)
 
Meetketchup said:
Also, your set point for calorie requirements is much higher now after going through an off-season, full prep and now rebound. More muscle and less adipose leads to a higher metabolism. AND the cardio helps :)
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Absolutely, feels good to see the work paying off 👍🏻
 
Oakley6575 said:
This is what I need to focus on.. I haven't really done cardio for a while now and my appetite is terrible.
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Yea I think it helps, at least for me. I go home after training on my high day, eat 200g carbs, 1.5 hours later I eat another meal and even after that one I could probably eat more 🤩
 
GasmanX said:
Yea I think it helps, at least for me. I go home after training on my high day, eat 200g carbs, 1.5 hours later I eat another meal and even after that one I could probably eat more 🤩
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There's something about carbs that keep me hungry. My high days are the easiest to get down even though it's my highest caloric day. Low and medium days I'm really struggling with.
 
Oakley6575 said:
There's something about carbs that keep me hungry. My high days are the easiest to get down even though it's my highest caloric day. Low and medium days I'm really struggling with.
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Same over here, must be an insulin sensitivity thing where you partition the food. If I recall your low days are lower than mine so that would make sense.
 
Staying true to my word and giving an example of my upper session. This one has a little bit more volume since I last hit upper on Saturday. I remember looking at a question somebody asked Jordan Peters about volume recommendations and he gave a general outline based on how many days between sessions. If I have it correct, he doesn’t think of volume purely from a week to week target but rather target your sets based on when you last trained. I’ve experimented and it seems to line up with what I want anyways so here it goes.

Incline smith press 1x 5, 1x5
Shoulder smith press 1x 5, 1x6
Machine Fly 1x 7, 1x5
Cable lateral (wrist cuff) 1x8, 1x7
V bar push down 1x 10, 1x8
Skull crush 1x7
T Bar 1x8, 1x4
Kelso shrug 1x7, 1x4
Hammer strength lat row 1x 8, 1x6
Lat pulldown 1x6, 1x4
Rear delt fly 1x 11, 1x7

Plan is to hit upper again Thursday morning and my plan will be to cut this volume in half.
 
Hit lower this morning, had to be in and out in a hour so I didn’t get all the volume I wanted but pretty much. Sometimes you just got to make it work. I’m at the point I refuse to train in the afternoon because of the broccoli head crowd.

Seated leg curl 1x 7, 1x 5
Standing calves 1x7 1x5
Adductor 1x 6 1x 4
Hack 1x 8 1x 6
Single leg extension 1x 6 1x4
Single cable curl 1x 9 1x 6

Got the re up on my GH from iron lion. 6 months supply here plus the other kits gives me a full year to run 1 bottle a day. Here’s to the continued mutation 🫡IMG_9202.jpeg
 

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