The Gasman Files

[GasmanX]

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

you're doing a lot better than me brother, i don't mess with any HIIT. otherwise, i'd be complaining on this log all day

 

[GasmanX]

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

Man, that's incredibly cool of you to say! Don't get me wrong, i get burnt out too. We're all human.

 

[GasmanX]

G man is a great example of what hard and consistent work/diet, very good genetics and a solid coach can deliver. He's a great example for the guys on here. Plus, he's a good fucking dude.

I appreciate you brother!

 

[GasmanX]

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?

Better safety profile, increased ability to target the intended muscle. This is intentional and I prefer to use machines/cables. I think they are easier to microload when making adjustments in weight. I do sprinkle in some DB/BB stuff.

Time under tension in of itself is a useless metric if muscle hypertrophy is your goal. I train using heavy loads in the 4-10 rep range and they are taken to 0-1 RIR. Those last few reps that are slow despite high effort are what's causing the growth. Not arbitrarily setting some time for how long a set should take.

I have my training dialed in to the point where I make progress on most sets every session. The only time this was an issue was towards the end of my show prep.

 

[TakeItEazy]

Better safety profile, increased ability to target the intended muscle. This is intentional and I prefer to use machines/cables. I think they are easier to microload when making adjustments in weight. I do sprinkle in some DB/BB stuff.

Time under tension in of itself is a useless metric if muscle hypertrophy is your goal. I train using heavy loads in the 4-10 rep range and they are taken to 0-1 RIR. Those last few reps that are slow despite high effort are what's causing the growth. Not arbitrarily setting some time for how long a set should take.

I have my training dialed in to the point where I make progress on most sets every session. The only time this was an issue was towards the end of my show prep.

Extremely helpful response. I agree that machines and cables will be helpful to muscle activation.

 

[GasmanX]

4/27 Lower

EZ bar curl
1 x 7 x 5 (120)
Hammer Strength preacher (plate loaded)
1 x 5 (70) 1 x 5 (60)
Standing calf
1 x 5 (405) 1 x 6 (400)
Leg Extension
1 x 5 (300) 1 x 8 (280)
Belt Squat
1 x 5 (450) 1 x 3 (410)
Adductor
1 x 7 (250)
Gluterator
1 x 5 (200)
Leg Curl
1 x 7 (182.5) 1 x 6 (180)

Mixed bag today. Had to make a move on the bicep exercise selection. That nautilus machine i was using taps out at 140 and I can't maneuver my gym pin into the stack. I do like the resistance profile on this hammer strength plate loaded machine. There will be a lot of runway to progress on this one.

I don't what the fuck happened with the belt squat. Added two reps to the top set but when I unracked the back off, I knew i wasn't going to have it. First time thats happened in a long time. not going to overthink that one, just blame the virus and get back at it next time. Wasn't able to progress on the back off calf, adductor and the back off leg curl.

Walked for 45 minutes after. 2.5mph heart just outside of zone 1. Another indicator I'm recovering from whatever I got recently. Throughout the week, that same stimulus was keeping me in zone 1.

 

[GasmanX]

Extremely helpful response. I agree that machines and cables will be helpful to muscle activation.

Yea I'm not anti barbell or anything like that. It's just the way I prefer to go about things.

 

[dcdogz]

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

Same good lord!

 

[GasmanX]

4/28 Upper

Single tricep extension
1 x 7 x 5 (61.25)
Incline Smith
1 x 6 x 4 (275)
Fly
1 x 8 (260)
Delt press
1 x 7 (4pps)
DB lateral
1 x 8 x 6 (40)
HS row (upper back)
1 x 8 x 6 (3pps+35)
Kelso (low row)
1 x 6 (4pps+10)
Nautilus pulldown
1 x 6 x 4 (165)
Rear delt fly
1 x 6 (270)

Pretty good session. Didn’t progress on the delt press but everything else was added to. I decided to swap back in the incline press on smith machine. This is a favorite movement for me and I really haven’t been a huge fan of the nautilus converging press. Never feels like I can get the set up where I feel the deep stretch at the bottom, ROM always feels like it’s being shorted.

Cardio after work. Plan for 30 minutes. Going to push the pace and keep the HR around 130

 

[Oakley6575]

I decided to swap back in the incline press on smith machine. This is a favorite movement for me and I really haven’t been a huge fan of the nautilus converging press. Never feels like I can get the set up where I feel the deep stretch at the bottom, ROM always feels like it’s being shorted.

I don't know why, but bb incline press just works for me too. I always feel I get better activation over a machine or incline db.

 

[MindlessWork]

Yea I'm not anti barbell or anything like that. It's just the way I prefer to go about things.

Dumbbell presses are a good alternative to barbell bench as it's generally easier on old shoulders.

 

[Meetketchup]

Dumbbell presses are a good alternative to barbell bench as it's generally easier on old shoulders.

DB Presses are great, but when you hit a certain weight, they can become super taxing on the shoulders with stabilization and often times it's better to focus on just the push such as machine/smith/etc. Another stimulus to fatigue choice.

 

[MindlessWork]

DB Presses are great, but when you hit a certain weight, they can become super taxing on the shoulders with stabilization and often times it's better to focus on just the push such as machine/smith/etc. Another stimulus to fatigue choice.

To add to my post I gave up barbell bench as damaged my right rotator a few years ago and which took 2 years to rehab. A scan showed calcification as well which would need to be removed so no wonder why my right shoulder been grinding.

 

[GasmanX]

DB Presses are great, but when you hit a certain weight, they can become super taxing on the shoulders with stabilization and often times it's better to focus on just the push such as machine/smith/etc. Another stimulus to fatigue choice.

I was going to say this but you beat me to it. That’s the big reason I opt for the smith. Too much stability demands and i don’t trust fellow gym goers to spot me. Don’t have to worry about that with the smith

 

[dcdogz]

I was going to say this but you beat me to it. That’s the big reason I opt for the smith. Too much stability demands and i don’t trust fellow gym goers to spot me. Don’t have to worry about that with the smith

im doing 95s right now and i feel like im getting close to this. just picking them up and dropping them is kinda tiring, and on my first set i felt for the first time stability was a little sketchy.

probably have to talk to coach soon about making the switch! too bad i love dbs!

 

[Meetketchup]

im doing 95s right now and i feel like im getting close to this. just picking them up and dropping them is kinda tiring, and on my first set i felt for the first time stability was a little sketchy.

probably have to talk to coach soon about making the switch! too bad i love dbs!

Know the feeling. A few years ago, I topped out at around 120lbs DB's and it wasn't because I couldn't push the weight but because I couldn't get them into position due to my old rotator cuff injury. Don't miss them a bit!

 

[GasmanX]

im doing 95s right now and i feel like im getting close to this. just picking them up and dropping them is kinda tiring, and on my first set i felt for the first time stability was a little sketchy.

probably have to talk to coach soon about making the switch! too bad i love dbs!

Yea I always had that happen when id get over the 100s. There are options that are just as good and tbh i was never married to DB presses so it was easy to just find something else. If you like them just stick with them as long as can but ketchup will have the right guidance for you.

 

[dcdogz]

Know the feeling. A few years ago, I topped out at around 120lbs DB's and it wasn't because I couldn't push the weight but because I couldn't get them into position due to my old rotator cuff injury. Don't miss them a bit!

glad i keep up with everyones logs! lotta little usefil tips and information that you wouldnt think about otherwise

 

[MindlessWork]

im doing 95s right now and i feel like im getting close to this. just picking them up and dropping them is kinda tiring, and on my first set i felt for the first time stability was a little sketchy.

probably have to talk to coach soon about making the switch! too bad i love dbs!

The most I'm comfortable with are 95's too.

 

[Doug 64]

I was going to say this but you beat me to it. That’s the big reason I opt for the smith. Too much stability demands and i don’t trust fellow gym goers to spot me. Don’t have to worry about that with the smith

I agree with this and your earlier posts about being a one man show. I don't trust anyone at the gym t o spot

 

[GasmanX]

Better late than never.

This pace put me around 130-135 heart rate.

 

[GasmanX]

NTD

Got 30 minutes of cardio done. Was flying blind for the first 10 minutes. When the monitor finally registered, heart rate was 145. I was moving pretty good at that point, did 1 mile in 7:15. Backed the pace off and hung around 130-135.

Finished up with 10K steps not counting the cardio for the day.

 

[GasmanX]

4/30 Lower

I had an epiphany at 430 this morning. I was inspired by @Doug 64 to post my workout write ups rather than type. That shit is too much work. This is much better. Not sure why I didn’t think of this earlier

No progress on the leg curl but everything else was solid. Had my first night of sleep that was not ideal. Just real hungry but it’s all good. Just a couple more weeks.

 

[Doug 64]

4/30 Lower

I had an epiphany at 430 this morning. I was inspired by @Doug 64 to post my workout write ups rather than type. That shit is too much work. This is much better. Not sure why I didn’t think of this earlier

No progress on the leg curl but everything else was solid. Had my first night of sleep that was not ideal. Just real hungry but it’s all good. Just a couple more weeks.View attachment 178880

I don't see it as being lazy since I already wrote it out by hand.

 

[GasmanX]

That’s a good point

 

[Doug 64]

That’s a good point

Also, your handwriting is actually legible as compared to mine. The nuns beat the natural lefty out of me back in the day...

 

[GasmanX]

Progress on everything expect the back off tricep set. I’ll take it.

Strapping in for a 4-5 hour neck lift this morning. Pray for me. I practice solo so no breaks (food/bathroom). I try to avoid these cases like the plague for that reason alone but my colleague took this room the other day so it’s only fair.

Plan is for cardio when I get out of here. I’ll need it because today is a lot of sitting around. I wish I could get away with bringing a walking pad into the OR. That would be a sight

 

[MindlessWork]

Also, your handwriting is actually legible as compared to mine. The nuns beat the natural lefty out of me back in the day...

My own handwriting is just as bad lol.

 

[Doug 64]

Progress on everything expect the back off tricep set. I’ll take it.

Strapping in for a 4-5 hour neck lift this morning. Pray for me. I practice solo so no breaks (food/bathroom). I try to avoid these cases like the plague for that reason alone but my colleague took this room the other day so it’s only fair.

Plan is for cardio when I get out of here. I’ll need it because today is a lot of sitting around. I wish I could get away with bringing a walking pad into the OR. That would be a sight View attachment 178987

Wuuuuuf bro... just thinking about you sitting there for 4 or 5 hours has triggered a sympathy piss!

 

[GasmanX]

Wuuuuuf bro... just thinking about you sitting there for 4 or 5 hours has triggered a sympathy piss!

It’s terrible, always comes between 9-930 and I still have a couple hours at that point. People always say just run out and run back but if anything EVER happened that would be my license no questions asked.