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The Gasman Files

Get Shredded!
Active rest day today. Morning weight 199. The average for the week is looking to be up 1.5 pounds to 199.5

Happy with the condition 2 months post show. I’ll see what Kurt thinks tomorrow but once again. I’m not anticipating any changes.

I had a late start at work today to I got 45 minutes of lower Z2 cardio this morning. I always opt for incline walking on the treadmill. IMG_9230.jpegIMG_9229.jpegIMG_9228.jpegIMG_9221.jpeg
 
Upper today (72hrs since last trained upper). Progressed all sets except the back off on incline.

Incline smith 1x6 1x 5
Shoulder Press Smith 1x 7 1x 4
Chest Fly 1x9 1x7
Cable lateral (wrist cuff) 1x9
V bar push down 1x 8 1x7
Skull crusher 1x9
T bar 1x 5 1x6
Kelso 1x5 1x6
Lat row 1x5 1x6
Pulldown 1x7
Rear fly 1x9

Hit 45 minutes Z2 and off to work. Official average weight 199 for the week. Next week will be 200. Gonna be a light heavy by the end of this offseason. LFG!
 
Nice Lower sessions today. Progressed on everything and even busted out the fractional plates for additional progress on biceps. Not my preferred order but Im working on not letting it mess with my head and it led to progress regardless.

Adductor 1x8 (425) 1x 5 (425) - added one rep to top set
Standing Calves 1x8 (405) 1x 7 (405) 1x6 (405) - added one rep to all sets
Seated leg curl 1x7 (225) 1x4 (225) - added 2.5 pounds to both sets
SLDL 1x 5 (295) 1x 6 (275) - New ROM with plates touching the ground
Leg extensions 1x10 (270) 1x8 (275) 1x7(275) 1x6(275) - went back to bilateral
Single Cable Bicep curl 1x6 (48) 1x4 (48) - added 0.5 pounds
Single Hammer Cable Curl 1x8 1x6 (57.5) - added one rep to each set

Check in went well. Kurt is pumped with the progress. Steady as she goes, keep the test, GH and food the same.
 
GasmanX said:
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 🫡View attachment 161314
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Hey brother I'm liking the examples... its a great guideline to compare and base mine off. It kind of reinforces my aims. TY
 
GasmanX said:
Happy to help. Going to be more consistent with this
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To rub your super low, yet effective volume routine in our faces!!! :)

Your body comp is holding extremely well. You guys are going to make epic gains this off-season. Love to see this shizzzz.

Would be cool if we did the same show next year since we will in the Tri-State.
 
Upper session today. Last trained this on Friday so the volume is slightly lower. Pretty good session overall but a little disappointed not moving up on the incline. I shouldn't have an emotional attachment to any movement but for some reason this is it for me.

Incline Smith 1x6 (3PPS + 5) 1x5 (3PPS) - no change to either set
Shoulder Press Smith 1x8 (2PPS +15) - added one rep
Chest Fly 1x7 (220) - added 5 pounds
Cable Lateral Raise (wrist cuff) 1x5 (38) 1x6 (37.5) - added 0.5 pounds to top set, no change on back off
V bar pushdown 1x10 (160) 1x6 (160) - added 2 reps to top set, added 10 pounds to back off
Skull Crusher 1x11 (90) - added 2 reps
Tbar 1x 6 (170) 1x7 (165) - added 1 rep to both sets
Kelso 1x7 (215) - added 2 reps
HS lat row 1x 8 1x5 (4PPS + 25) - added 3 reps to top set, added 10 pounds to back off
 
Meetketchup said:
To rub your super low, yet effective volume routine in our faces!!! :)

Your body comp is holding extremely well. You guys are going to make epic gains this off-season. Love to see this shizzzz.

Would be cool if we did the same show next year since we will in the Tri-State.
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Thank you brother. Yea i was checking out the schedule for next year and there are 3 shows in successive week in October. New Haven, Maine and Boston. It's going to line up with Kurts tentative plan. We'll see 👀
 
New high weight…..203

No training today, going to get 1 hour LISS when I’m done at work. Lower on deck for tomorrow.
 
Lower this morning. Instead of doing my SLDL, I did Hack squat as my big compound movement. Pushing weight that I haven’t used so it’s more a fatigue management strategy as well as time since I had to be in and out by 60 minutes. Got everything done that I wanted to.

Seated leg curl 1x7 x5 (225) - added one rep to the back off
1x5 (220) - extra set, no baseline
Standing calf 1x6 x 5 x 4 (410)- added 5 pounds to all set
Adductor 1x9 (425) - added one rep
Hack 1x 5 (4PPS + 35) - added 30 pounds
Leg extension 1x8 x 6 (280) - added 5 pounds
Single cable bicep curl 1x 7x 5x 4 (48) added one rep to first two sets, no baseline for 3rd set
 
GasmanX said:
Lower this morning. Instead of doing my SLDL, I did Hack squat as my big compound movement. Pushing weight that I haven’t used so it’s more a fatigue management strategy as well as time since I had to be in and out by 60 minutes. Got everything done that I wanted to.

Seated leg curl 1x7 x5 (225) - added one rep to the back off
1x5 (220) - extra set, no baseline
Standing calf 1x6 x 5 x 4 (410)- added 5 pounds to all set
Adductor 1x9 (425) - added one rep
Hack 1x 5 (4PPS + 35) - added 30 pounds
Leg extension 1x8 x 6 (280) - added 5 pounds
Single cable bicep curl 1x 7x 5x 4 (48) added one rep to first two sets, no baseline for 3rd set
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Looking good bro, I'm actually headed out to go do some hack squats and legs myself. I'm absolutely loving them.
 
Hit upper before work. In and out in 60 minutes, good session and felt fresh. Started with back which is not how I normally do it.

T bar 1x 7x 5 (170) - + 1 rep to top set, added 5 pounds to back off
Kelso 1x5 (225) - added 10 pounds
Lat pulldown 1x 8x 5 (235) - +1 rep on both
Rear delt fly 1x 9 (220) - +1 rep
Incline smith 1x7 (3PPS +5) - +1 rep
Fly 1x6 (230) - +10 pounds
Lateral raise (wrist cuff) 1x 6x5 (38)
+ 1 rep to top set, +0.5 pounds to back off
V bar 1x10x8 (160) - no change to top set
+2 reps on back off
 
Rest day

45 minutes zone 2 on the elliptical. Haven’t used one of these in probably 15 years but my ankle and been bugging me and wanted to give it a break from incline walking. I have to say, I enjoyed it and may incorporate it more often.

Lower on deck for tomorrow
 
Lower today. Good session. Hit 40 minutes zone 2 on the elliptical after.

Standing calves 1x 7 x 6 x 5 (410) - +1 rep on all sets
Adductor 1 x 9 (425) - no change
Seated leg curl 1 x 8 x 5 (225) - +1 rep to top set, no change on second set
SLDL 1 x 6 (295) 1 x 6 (275) - +1 rep on both sets
Leg extensions 1x 6 (285) 1 x 8 x 7 x 6 (280) - +5 pounds to top set, +1 rep to back off
Cable curl 1 x 9 x 6 (48) - +2 reps to top set, +1 to back off
Hammer cable curl (wrist cuff) 1 x 8 (57.5) - no change
 
Upper today

incline smith press 1 x 6 (3PPS + 5) 1 x 5 (3PPS) - lost one rep on top set, no change to backoff
Shoulder smith pr 1 x 4 (2PPs + 17.5) 1 x 5 (2PPS + 15) - added 2.5 pounds to top, no change to backoff
Chest Fly machine 1 x 8 x 6 (230) - added 2 reps to top set and 1 rep to backoff
Cable lateral raise (wrist cuff) 1 x 8 x 6 (38) - 2 reps added to top set, 1 rep added to backoff
V bar pushdown 1 x 8 x 6 (165) - 5 pounds added to both sets
Skull Crusher 1 x 6 (100) - 10 pounds added
T bar 1 x 8 x 6 (170) - 1 rep added to both sets
Kelso Shrug 1 x 7 x 5 (225) - 2 reps added to top set
HS Lat Row 1 x 4 (4PPS + 35) 1 x 6 (4PPS + 25) - 10 pounds added to top set, added 1 rep to back off
Lat pulldown 1 x 4 (240) 1 x 6 (235) - 5 pounds added to top set, 1 rep added to back off
Rear delt Fly machine 1 x 11 (220) - 2 reps added

Followed up by 1 hr on the elliptical, kept the HR between 120-125
 
Meetketchup said:
When you're shredded you always want the off-season look. When in th eoff-season you want the shredded look. Viscious cycle. lol

Looking tight still man. Far from sloppy with lots of runway.
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Oh yea, getting my first taste of that vicious cycle. It's all good though, as long as Kurt says I'm gtg, then I'm gtg. Going to be real interesting to see where I end up in the next 6 months or so
 
Lower done today. Last trained lower on Friday so the volume is cut back to 2-3 sets per body part. Morning weight 202 after high day yesterday. Not an all time high but trending higher than last week. Another high day on deck.

Standing calves 1x 7 x 6 (410) - no change on both sets
Adductor 1 x10 (420) - +1 reps
Seated leg curl 1 x 5 (227.5) 1 x 6 (225) - +2.5 lb to top set, +1 rep to back off
Hack Squat 1 x 8 x 5 (4PPs + 35) - +3 reps to top set, +15lb per side on back off
Leg extension 1 x 7 (285) - +1 rep added
Cable curl (unilateral) 1 x 10 x 7 (48) - +1 rep added to top set, no change to back off
 
Forgot to mention……E2 came back at 81 pg/ml. Going to increase the arimidex from 0.5mg twice per week to 0.5mg every other day. Will recheck in another month. Only side effect from this level of E2 is increased water retention in the lower extremities and abdomen depending on how many carbs I’ve consumed.
 
GasmanX said:
Forgot to mention……E2 came back at 81 pg/ml. Going to increase the arimidex from 0.5mg twice per week to 0.5mg every other day. Will recheck in another month. Only side effect from this level of E2 is increased water retention in the lower extremities and abdomen depending on how many carbs I’ve consumed.
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Still on 500 test alone, right?
 
New ATH at 204.4

The amount of food was disgusting and had me up in the middle of the night with regurgitation. Nasty vomit taste in the back of my throat. Nobody said it would be pretty.

Low day today and going to do
45 minutes Z2 when I get out of work.
 
GasmanX said:
New ATH at 204.4

The amount of food was disgusting and had me up in the middle of the night with regurgitation. Nasty vomit taste in the back of my throat. Nobody said it would be pretty.

Low day today and going to do
45 minutes Z2 when I get out of work.
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Ugh.. It's already starting. Do your best to fight this shit off. It is miserable once it catches up with you.
 
Oakley6575 said:
Ugh.. It's already starting. Do your best to fight this shit off. It is miserable once it catches up with you.
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Yea I add in omeprazole on the high days and it usually helps but every once in a while nothing works. Part of the game
 

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