• 💪 Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • 🔥 Kits4Less.com #1 MOST LAB-TESTED SOURCE — 25% OFF YOUR FIRST ORDER! 🔥

The Gasman Files

Meetketchup said:
Back is filling out nicely.
Click to expand...
Thanks man, i think it was you who mentioned could be a weak point to bring up. Focused on always doing hammer strength rows first. Also started doing Kelso shrugs with the T bar. Elbows stays locked out and can really squeeze. DBs I have a tendency to bend the elbows a bit.
 
GasmanX said:
Thanks man, i think it was you who mentioned could be a weak point to bring up. Focused on always doing hammer strength rows first. Also started doing Kelso shrugs with the T bar. Elbows stays locked out and can really squeeze. DBs I have a tendency to bend the elbows a bit.
Click to expand...
It was...that's why a gave you the compliment :) Well done!!!!! It's not easy bringing up lagging body parts.
 
GasmanX said:
Thanks man, i think it was you who mentioned could be a weak point to bring up. Focused on always doing hammer strength rows first. Also started doing Kelso shrugs with the T bar. Elbows stays locked out and can really squeeze. DBs I have a tendency to bend the elbows a bit.
Click to expand...

Meetketchup said:
It was...that's why a gave you the compliment :) Well done!!!!! It's not easy bringing up lagging body parts.
Click to expand...


This is a beautiful bro moment and I’m so thankful I was here for it.
 
High carb day (850g). Still no new highs on the scale and weekly averages have been fluctuating between 194-195.

Hit a nice pull session this morning. 3 sets on hammer strength row, 2 sets Kelso shrug on the T bar. 2 sets lat pull down with neutral grip, 2 sets unilateral lat pull down. 2 sets rear delt cable. 2 sets preacher curls on machine and 2 sets reclined DB curls.

Recently made a change and started using wrist cuffs for cable movements like rear delt, lateral raises and tricep push downs and it has been a game changer. Enhances mind muscle connection and can truly focus on the starter muscle. $10 on Amazon, highly recommend
 
Had an interesting observation when checking my weight this morning. Day after I do a high carb day, my weight reliably goes up 4-5 pounds from water weight. This morning, it barely budged off my recent weights on medium days. Not sure what to attribute this too.
I did add in two, ten minute HIIT cardio sessions, one done yesterday. Maybe it was that, who knows but interesting nonetheless.

Hit push with shoulder focus this morning. Smith shoulder press 3 sets 6-10 reps, 0 RIR cable lateral raise 2 sets 8-12 reps 0 RIR. Hammer strength chest press 2 sets 6-10 reps 0 RIR, pec dec 2 sets 8-15 reps 0 RIR. Smith JM press 2 sets 6-10 rep 0 RIR. Single arm cable tricep push down with the cuff 2 sets 6-12 reps 0 RIR.
 
Hit legs (quad focus) this morning and boy was it a struggle. I’ve been starting with seated calf raises on both leg days. As soon as I started warming yo I knew it was going to be one of those days.

I did progress on about half of my working sets. 3 sets seated calf raise 6-10 0 RIR, 2 sets leg extension 6-12 reps to failure. 3 sets adductor, 10-15 reps one to failure, 2 sets 0 RIR. 2 sets Bulgarian split squat on smith machine 6-10 reps, 0 RIR. SLDL 2 sets, 6-10 reps 1-2 RIR. Normally like to do seated leg curl but this couple were working out together, one on seated, one on lying and I just knew they were going to take forever. I’m on limited time so just pivoted.
 
Total rest day today.

Today is my third, 12 hr day in the OR and I was fried even yesterday. Caught myself falling asleep a couple times. Not good. Slept until 545 with no night time wake ups. That’s definitely a sign that I needed the rest.

Will still get about 8 k steps at work without trying. Getting quarterly blood work tomorrow. Trying to dial in my thyroid meds and I want to see if my iodine levels are in reference range. Had a deficiency I was unaware of last bloods.

I take thyroid meds at baseline and since getting on GH my T3 levels really ramped up. I’m on Armor which has a combination on T3 and T4. I decreased my dose but I have a suspicion I will need to decrease further.
 
Hit an excellent push session this morning, chest focus.
Smith incline 3 sets, 6-10 reps, 0 rir. Finally repping 3 wheels per side on this movement and continue to get stronger. Hammer Strength press, 2 sets 6-12 reps, 0 rir. Pec dec, 2 sets, one to failure the other 0 rir. cable lateral raise with wrist cuff, 3 sets, 0 rir. Single tricep cable pushdown with wrist cuff, 3 sets, one set to failure, 2 sets 0 rir. Progressed on all sets except one.

Had another high day and no budging on the weight the following morning. Coach has a couple ideas as to what is going on but going to ride it out for another week and see what happens. I think at this point we are of the same opinion that it may be the smarter play to try and sit at the current weight +/- a couple pounds with prep a couple months aways. Not really sure how much more lean tissue I'll add if I try to get my bodyweight past 200.

Now I'm off to smash some pad thai 🤟
 
Hope everybody is having a great weekend.

Kicked off the day with Hams/glute/calves.

3 sets seated calf raise. 6-12 reps, 0 RIR. I do these DC style
2 sets seated leg curl 8-15 reps. 1 set 0 rir, 1 set to failure
3 sets adductor 8-15 reps. 0 rir
2 sets SLDL 6-12. 1-2 reps rir
2 sets single leg press. 8-12 reps. 1-2 rir
2 sets leg extension 8-12 reps. 0 rir

went for a nice hike with my family. weather is finally starting to turn in the northeast. we have had so much rain my neighbors backyard is essentially a pond at this point and there's a family of ducks that have made there way over :LOL:
 
holy hell! So after a couple weeks of weight going down and taking deca out, added in 0.05cc of extra test to bring the total weekly dose to 450, new ATH of 199. Literally no other changes. Food has been 100% consistent. I didn't even eat the full 850c yesterday and my body responded like that.

Hit pull today.

T bar row. 2 sets, 8-10 reps, 0 rir
Kelso shrug on t bar. 2 sets 6-10 reps. 0 rir
single lat pulldown. 2 sets. 10-12 reps. 0 rir
hammer strength row (lat focus) 1 set. 9 reps 0 rir.
rear delt cable with wrist cuff. 2 sets. 8-12 reps. 0 rir.
single arm preacher on machine. 2 sets 8-12 reps. 0 rir
incline bench curl. 2 sets. 6-12 reps. 0 rir
 
Day off from training.

Started new job out an outpatient surgery center. Solid location, happy with my choice to move on from where i have been. Always kinks to work out but once I got the day going, it was line em up and knock em out.

I did get in some HIIT on the stairmaster after. 6 rounds, 40 seconds on, 120 seconds off. Cooled down with a 20 minute walk.

Hit a new ATH of 200.4

Get me my official man card :LOL:
 
No training today.

Did some HIIT on the stair master. 5 rounds, 40 seconds on 80 seconds odd. Followed up with walking pace x 25 minutes.

Current conditioning, no pump in these ones. Average weight at 198.3

Weekly call with my coach. No big changes. Just told me to eat more intuitively on high fat and don’t feel like I have to push it and eat all 850g of carbs. Some days I need it, some days I don’t.
IMG_3670.jpegIMG_3625.jpeg
 
Had a nice ham/glute session at 5 am. Cinnamon Toast Crunch remains undefeated for these early morning lifts. I always throw a scoop of vanilla whey into the fairlife skim.

Seated calves. 2 sets. 6-12. 0 rir
Seated leg curl. 2 sets 8-12. 0 rir
Adductor. 2 sets 8-12. 0 rir
SLDL. 2 sets. 6-12. 1-2 rir
Single leg press. 6-12. 0-1 rir
Leg extensions. 8-12. Failure

Always do one heavier top set. One back off. I just enjoy training this way.

Starting a new job next week. More regular hours (7am-2pm). Most likely going to go back to training early afternoon and do cardio in the morning before week. I’m excited for this change even though the early lifts never suffered.
 
Great session today. Pull, which is my favorite.

Hammer Strength Row. 2 sets. 5-8 reps. 0 RIR
T bar Row. 2 sets. 6-10 reps. 0 RIR
Kelso Shrug on T bar. 2 sets. 6-10 reps. 0 RIR
Single Lat pulldown. 2 sets. 5-8 reps. 0 RIR
Rear delt cable with wrist cuff. 2 sets. 8-12 reps. 0-1 RIR.
Single Arm Preacher Curl. 3 sets. 8-12 reps. 0-1 RIR

Hitting a high day today. Supposed to eat 850 grams carbs but at this point coach says don't worry about hitting the exact number, just eat intuitively. At minimum it will be 600 but most likely will end up at 750. Digestion seems to be good there and week to week at this point, i'm holding between 195-197 pounds on average.
 
Meal 3 on high day. 400 g jasmine rice and 200 g cod. These two sauces on the plain fish are incredible. Always like a good piece of fresh cod.IMG_3675.jpeg
 
Jbswole40 said:
400g damn..how many meals is like that on high day
Click to expand...
Usually 2-3 meals I’ll have 400 grams cooked rice. Works out to 100 gram of carbs. Later I’m planning on some pancakes. No way I can eat all “clean” food on a high day
 
Meal 4 for high day. What you see is 165 grams dried pasta cooked with 120 grams braised rump roast finished of with Ragú sauce. Gotta throw a pinch of parsley to elevate it obviously.

124 grams carbs
36 grams protein
8 grams fat

IMG_3680.jpeg
 
And to cap it off. The sandwich you didn’t know you needed.

74g carbs
5g fat
I don’t count the trace protein in this one but it is 9g
IMG_3681.jpeg
 
Great leg session today.

2 sets seated calves. 6-10 reps. 0 rir
2 sets smith BSS. 6-10 reps. 0 RIR
2 sets leg extensions. 6-12 reps. 0 RIR
2 sets adductors. 8-12 reps. 0 RIR
2 sets seated leg curl. 8-12 reps. 0 RIR

IMG_3692.jpeg
 
Pull day! My favorite day.

Kelso shrugs on t bar
2 sets. 7-10 reps. 0 RIR.
Hammer strength row
2 sets. 5-8 reps. 0 RIR
Hammer strength lat row
2 sets. 8-10 reps. 0 RIR
Lat pulldown
2 sets. 6-10 reps 0 RIR
Rear delt cable with wrist cuff
2 sets. 8-12 reps. 0 RIR
Preacher curl
2 sets. 8-10 reps. 0 RIR.

I decided to move the Kelso shrugs up first to continue prioritization. Really want to bring up the mid/upper back area. Progressed on about 70% of these sets. My last 5 am lift as I plan to shift back to early afternoons since I’ll be doing 8 hour shifts again.

Decided to go back to 2x/week injections to see if I notice any difference and TBH just getting tired of pinning everyday. About three weeks in and can’t say I notice any shift in mood or anything else. 2
1.5cc SB primo and 0.9cc SB test C right into my lat.
 
Hey, brother, sorry. I haven't jumped on your log sooner. You look fucking great. Way to go definitely keep it up.
 

Latest threads

Back
Top