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The Gasman Files

Muscle Gelz Transdermals
IronMag Labs Prohormones
Upper

Single tricep extension
1 x 8 x 6 x 5 (60)
Nautilus Flat
1 x 7 x 5 (285)
Fly machine
1 x 6 (260)
DB lateral raise
1 x 10 x 8 x 7 (37.5)
HS row (upper back bias)
1 x 6 (3pps+35) 1 x 6 (3pps+30)
HS row (lat bias)
1 x 7 x 5 (4pps+15)
Nautilus pullover
1 x 8 (250)
Rear delt fly machjne
1 x 6 (265)
Smith shrugs
1 x 6 x 5 (365)

Progress across the board. Good session. Will do cardio after work. Probably do 45 minutes since I didn’t get any in yesterday.
 
Upper

Nautilus curl (unilateral)
1 x 6 x 5 (140)
DB hammer
1 x 7 (53.75)
Standing EZ bar curl
1 x 8 (95)
Standing calves
1 x 7 x 5 (400)
Leg curl
1 x 5 (182.5) 1 x 6 (180)
Leg extension
1 x 6 x 5 (270)
Belt squat
1 x 3 (5pps) 1 x 6 (4pps+25)
Gluterator
1 x 10 x 8 (190)
Adductor
1 x 6 (250)

Bit off more than I could chew with the belt squat. Really wanted to give 5 plates a go but only managed 3. Added two reps to the back off set from prior session no not a wasted effort. Only other set with no progression was the second set of calves.

Added in the EZ bar curl because I felt like it. No good reason

Cardio after work.

Hit a new low 189.9
 
I’m going to be out of commission for at least a couple days. Started feeling under the weather yesterday but thought it might pass but nope.

Caught a fever in the middle of the night. Couldn’t sleep. Couldn’t wear my CPAP. Choking all night. Awful stuff.

Tylenol kicked in so I’m feeling good right now. Just going to hydrate and eat as tolerated. Might get some very light steps if feeling up to it.
 
GasmanX said:
I’m going to be out of commission for at least a couple days. Started feeling under the weather yesterday but thought it might pass but nope.

Caught a fever in the middle of the night. Couldn’t sleep. Couldn’t wear my CPAP. Choking all night. Awful stuff.

Tylenol kicked in so I’m feeling good right now. Just going to hydrate and eat as tolerated. Might get some very light steps if feeling up to it.
Click to expand...
Consider it a deload! :)

Feel better man.
 
GasmanX said:
I’m going to be out of commission for at least a couple days. Started feeling under the weather yesterday but thought it might pass but nope.

Caught a fever in the middle of the night. Couldn’t sleep. Couldn’t wear my CPAP. Choking all night. Awful stuff.

Tylenol kicked in so I’m feeling good right now. Just going to hydrate and eat as tolerated. Might get some very light steps if feeling up to it.
Click to expand...
Hope you get better soon!
 
Little update. Had a fever for 24 hours on Saturday. Nothing yesterday. Still managed to get the steps you see pictured. Yesterday was beautiful and got a couple walks outside in the sun. I’m off to hit upper this morning and I’ll report back. Not 100%. I took the week off from work prior to illness but if I wasn’t off I would have gone in so I figure if I’m good enough to work, I’m good enough to get a lift in.IMG_2114.jpeg
 
GasmanX said:
Little update. Had a fever for 24 hours on Saturday. Nothing yesterday. Still managed to get the steps you see pictured. Yesterday was beautiful and got a couple walks outside in the sun. I’m off to hit upper this morning and I’ll report back. Not 100%. I took the week off from work prior to illness but if I wasn’t off I would have gone in so I figure if I’m good enough to work, I’m good enough to get a lift in.View attachment 177806
Click to expand...
Happy you are on the mend!
 
4/21 Upper

single tricep extension
1 x 5 (61.25) 1 x 7 x 5 (60)
Nautilus Incline
1 x 5 (4pps+15) 1 x 6 (4pps+10)
Atlantis Fly
1 x 7 (260)
Cybex Delt Press
1 x 7 (4pps)
DB lateral Raise
1 x 7 x 6 (38.75)
HS Row (upper back bias)
1 x 6 x 4 (3pps_+15)
Rear Delt Fly
1 x 8 x 6 (265)
Nautilus Pulldown
1 x 5 (165) 1x6 (160)

Only two sets where there was no progress. last set of triceps and the second set of the pulldown. On paper, a good session. Did not feel great while performing and I expected that going in. I'm glad i got in there and got it done. I did 30 minutes of walking after. Resting heart rate is still elevated by about 20BPM from baseline so I wasn't going to push cardio and just focus on movement and recovery. weight is down by like 4 pounds which i'm not entirely sure if its from illness because my hydration has not changed. Either way, we move forward
 
NTD

After yesterdays lift, I had some yardwork to do and by the end of that I felt like I was run over by a truck. Chilled and did steps but I’m still getting my ass kicked by this virus. No way I was gonna hit legs today.

Just steps for me as I continue to recover. Tentatively planning to do lower tomorrow.

Most frustrating part of this is I can’t taste anything. The only thing I can taste is the Splenda in my morning coffee and I’m putting a lot in there just to taste something! The real test would be to put a bowl of cottage cheese in front of me because that is the most repulsive food. Could probably eat that at this point.
 
GasmanX said:
NTD

After yesterdays lift, I had some yardwork to do and by the end of that I felt like I was run over by a truck. Chilled and did steps but I’m still getting my ass kicked by this virus. No way I was gonna hit legs today.

Just steps for me as I continue to recover. Tentatively planning to do lower tomorrow.

Most frustrating part of this is I can’t taste anything. The only thing I can taste is the Splenda in my morning coffee and I’m putting a lot in there just to taste something! The real test would be to put a bowl of cottage cheese in front of me because that is the most repulsive food. Could probably eat that at this point.
Click to expand...
Oh snap...get better quick brother!
 
GasmanX said:
NTD

After yesterdays lift, I had some yardwork to do and by the end of that I felt like I was run over by a truck. Chilled and did steps but I’m still getting my ass kicked by this virus. No way I was gonna hit legs today.

Just steps for me as I continue to recover. Tentatively planning to do lower tomorrow.

Most frustrating part of this is I can’t taste anything. The only thing I can taste is the Splenda in my morning coffee and I’m putting a lot in there just to taste something! The real test would be to put a bowl of cottage cheese in front of me because that is the most repulsive food. Could probably eat that at this point.
Click to expand...
try hotsauce lol. it works for me. couple tablespoons full of some hot sauce gets the nose all runny and sinuses cleared up temporarily.
can at least taste a meal or two a bit.
i like taco bell diablo and its zero cal.
 
dcdogz said:
try hotsauce lol. it works for me. couple tablespoons full of some hot sauce gets the nose all runny and sinuses cleared up temporarily.
can at least taste a meal or two a bit.
i like taco bell diablo and its zero cal.
Click to expand...
Now that you mention it, that Melinda’s black truffle stuff has been working. Of course my wife and daughter absolutely can’t stand the smell of it. Too bad for them 🤣
 
4/24 Lower

EZ bar curl standing
1 x 8 x 6 (115)
DB Hammer
1 x 8 (53.75)
Nautilus Curl (unilateral)
1 x 7 (140)
Standing Calves
1 x 8 x 6 (400)
Leg Curl
1 x 6 (182.5) 1 x 6 (180)
RDL
1 x 7 (365)
Adductor
1 x 7 x 4 (250)
Leg Extension
1 x 7 x 5 (270)

Forced this session. Not 100% but got it done. No progress on the back off leg curl set and RDL. The gym has HUSLA pads so I added it to the leg extension. If you are not familiar, the pad goes on top of the shin pad increasing the rec fem stretch. You do feel the additional stretch but its nothing crazy. I was still able to add one rep on the top set but not the back off with the addition of the pad.

Still no cardio. Just steps
 
4/25 Upper

Single tricep extension
1 x 6 x 4 (61.25) 1 x 6 (60)
Nautilus Flat Press
1 x 5 (290) 1 x 6 (285)
Chest Fly Machine
1 x 7 x 5 (260)
DB Lateral raise
1 x 10 (38.75) 1 x 7 x 6 (40)
HS Row (upper back bias)
1 x 7 x 5 (3pps+35)
HS Row (lat bias)
1 x 8 x 6 (4pps+15)
Nautilus Pullover
1 x 6 (260)
Rear Delt Fly machine
1 x 10 (265)
Smith Shrug
1 x 8 (365)

Another session that I probably forced but glad i did. Progressed on everything but man it didn't feel good doing it.

No cardio. Steps only. Check in with Kurt later.
 
I'm sure this has been asked, and I'm sorry if it has, but is Kurt in charge of your training or are you steering that ship?
 
Oakley6575 said:
I'm sure this has been asked, and I'm sorry if it has, but is Kurt in charge of your training or are you steering that ship?
Click to expand...
He’s always approved of the way I set up my programming. We have similar philosophies on training and he’s always said whatever you are doing is clearly working so keep doing it.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Average weight down to 187.3 just a little over four pounds from last week. New low for the week was 186.6 I’m sure my recent illness contributed to this but I hit my macros and hydration targets every day so who knows.

No changes to the plan according to Kurt. Realistically will stop this phase at the end of May or if strength starts to take a hit. Whatever comes first. He thinks we are in a good spot for the next push. I want to stick to the plan for a legit cruise which would be 3 months at the end of May. IMG_2213.jpegIMG_2212.jpegIMG_2184.jpegIMG_2202.jpeg
 
NTD

Did cardio for the first time in a week. Kept my usual pace but the HR response was higher than normal. My pace was netting me a HR between 120-125 but today it was between 130-135. Probably a combination of recovering from this virus plus the layoff from doing cardio. No big deal just happy to get back on the machine and sweat a little bit.

Did 40 minutes of steps afters that, HR took a little longer to recover but eventually got where i needed to be.
 
All I have to say is you have officially become my goal. I want to kill this growth phase and during the next cut I’m going to make sure I am that much more dialed in (ten minutes of HIIT 😂 with no complaints) so I can work to get to as close as I can to your physique
 
Bamm-bamm said:
All I have to say is you have officially become my goal. I want to kill this growth phase and during the next cut I’m going to make sure I am that much more dialed in (ten minutes of HIIT 😂 with no complaints) so I can work to get to as close as I can to your physique
Click to expand...
Absolutely has a goal -level physique. I referenced Gasman in my check-in with coach a couple weeks ago, I was getting burned out on my cut and looking at this log and him killing it, huge AF, at this bodyweight, motivated the fuck out of me to keep pushing and get leaner. LOL
 
In reading your log, I notice using machines as a trend. What do you notice in using machines, more, than using free weights? Is this intentional, how has your time under tension and progression evolved over time?
 

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