The Gasman Files

[Doug 64]

I appreciate that bro, always good to have a second set of hands when dealing with a challenging airway

2 is 1 and 1 is none! LOL

 

[GasmanX]

Weekky progress pics for coach. Still sitting at 196. Training going well, went down to 4 days a couple weeks ago as I noticed progress stalling from trying to ramp up volume and frequency.

No changes to PEDs. 450 test, 300 primo, half bottle iron Lion orange tops.

 

[Wardamn]

Weekky progress pics for coach. Still sitting at 196. Training going well, went down to 4 days a couple weeks ago as I noticed progress stalling from trying to ramp up volume and frequency.

No changes to PEDs. 450 test, 300 primo, half bottle iron Lion orange tops.

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Looking good!

 

[GasmanX]

Great leg session today. Quad focus.

Seated calf raise. 2 sets. 6-10 reps. 0 RIR
Hack squat. 3 sets. 6-8 reps. 0-1 RIR
Leg extensions. 2 sets. 6-10 reps. 0 RIR
Adductors. 2 sets. 8-12 reps. To failure
Seated leg curl. 2 sets. 8-12 reps. 0 RIR

Finished it off with an easy 35 minute walk.
Raining day in the northeast. Got the sweats on and plan taking it easy.

 

[GasmanX]

Cardio done. 30 minutes zone 2, 30 minutes steps pace

 

[GasmanX]

This new job has been working out great. I work solo at an outpatient surgery center. I did one case this morning and had a large gap. So I went to the gym, hit push and cardio, went home to eat and headed back in for my last case. This doesn’t happen all the time but man, I really grateful when shit like that just falls into place. All on the company dime

Incline smith. 2 sets. 6-10 reps. One to failure, one to 0 RIR
Flat machine press. 2 sets. 6-10 reps. 0 RIR
Machine fly. 2 sets. 8-12 reps. 0 RIR
Cable lateral. 2 sets. 8-12 reps. 0 RIR
Rear delt cable. 2 sets. 10-12 reps. 0 RIR
Tricep push down. 2 sets. 10-12 reps. 0 RIR.

One observation from training. When I do rear delt on pull day, I have an imbalance in rep completion. Moved them to push day and that doesn’t seems to be the case. Probably acute fatigue accumulation from the rowing movements.

 

[GasmanX]

Push day done. my compound press movements have been stagnant for over a month now. After brainstorming with Kurt we decided to just swap the order rather than use a different press movement. Also, shoutout @Meetketchup for the Nippard tricep video. Was looking for a new movement to add to my single cable pushdown. The Katana extension sounded good to me so i tried it out. For the life of me I could not smoothly do the crossbody twist to get into position. Even after doing a warm up weight I couldn't easily untwist. I said fuck it, too awkward for me. I went to the EZ bar skull crush. Not a new movement for me but haven't done them in forever. Focussed on bringing the bar behind the head and man, what a good stretch. I will keep this in the rotation going forward. Rest of the workout as follows.

Cable lateral. 2 sets. 8-12 reps. 0 RIR
Smith Shoulder. 2 sets. 6-10 reps. 0 RIR. 40 pound drop in starting weight as expected.
Flat machine press. 2 sets. 8-10 reps. 0 RIR.
Machine Fly. 2 sets. 8-12 reps. 0 RIR.
Single tricep pushdown. 2 sets.10-12 reps. 0 RIR.
EZ bar skull crusher. 2 sets. 8-12 reps. 0 RIR

 

[JC33]

I absolutely love ezbar skull crushers and French press really gets me sore too. Love it!

 

[GasmanX]

I absolutely love ezbar skull crushers and French press really gets me sore too. Love it!

my shoulders can't handle the french press. Tried single arm a few weeks back and just like the katana, said fuck it

 

[JC33]

my shoulders can't handle the french press. Tried single arm a few weeks back and just like the katana, said fuck it

Oh damn that’s unfortunate. I find 40-50lbs seems to be the sweet spot for me. Pre exhaustion then crank out some volume. One thing I noticed is French press really has to be at the end of my workout, having the tricep pumped and full of fluid keeps my elbows feeling good as well. Glad you found the skullcrushers haha great movement

 

[GasmanX]

Oh damn that’s unfortunate. I find 40-50lbs seems to be the sweet spot for me. Pre exhaustion then crank out some volume. One thing I noticed is French press really has to be at the end of my workout, having the tricep pumped and full of fluid keeps my elbows feeling good as well. Glad you found the skullcrushers haha great movement

Are you using that weight two handed or one? Two handed I might be able to handle, have to try it out.

 

[JC33]

Are you using that weight two handed or one? Two handed I might be able to handle, have to try it out.

2 handed! I’d be toast if I even tried 1 handed

 

[GasmanX]

30 minutes cardio done followed by 30 minutes step pace. Enjoy your holiday!

 

[GasmanX]

Great leg session today (quad focus). One of those days where you are just “feeling it”. Haven’t had one of those in a while. Did three extra sets as a result.

Seated calf. 3 sets. 5-12 reps. 0 RIR. First two sets with the top set weight followed by a back off

Hack squat. 3 sets. 5-10 reps. 0-1 RIR. First two with top set weight followed by a back off.

Leg extension. 3 sets. 8-12 reps. Failure

Adductor. 2 sets. 8-10 reps. Failure.

Seated leg curl. 2 sets. 8-12 reps. 0 RIR

 

[GasmanX]

hit pull today. Same as it always is. Everything felt good. Progressed on everything.

Kelso T bar. 2 sets. 7-10 reps. 0-1 RIR
T bar row. 2 sets. 6-10 reps. 0 RIR
Lat row. 2 sets. 6-10 reps. 0 RIR
Single lat Pull down. 2 sets. 5-8 reps. 0 RIR
Rear delt cable. 2 sets. 8-12 reps. 0 RIR
Single preacher machine. 2 sets. 8-12 reps. 0 RIR
Hammer curls. 2 sets. 10-12 reps. 0-1 RIR

Got my SB labs testosterone Memorial Day special. 20 vials. Couldn’t pass it up.

 

[GasmanX]

45 minutes cardio done

Got my BOGO TD from Azteca. These sre the final touches for upcoming prep. Grabbed some Mast P, Test P and Winstrol.

Today is my wife’s birthday. Going to smash some ice cream cake tonight and have a killer push sessions tomorrow.

 

[JC33]

45 minutes cardio done

Got my BOGO TD from Azteca. These sre the final touches for upcoming prep. Grabbed some Mast P, Test P and Winstrol.

Today is my wife’s birthday. Going to smash some ice cream cake tonight and have a killer push sessions tomorrow.


View attachment 136059

Save some for the rest of us

 

[GasmanX]

Save some for the rest of us

The ice cream cake or the gear?!

 

[JC33]

The ice cream cake or the gear?!

Accepting left overs on both ends

 

[GasmanX]

Accepting left overs on both ends

That cake stood no chance of leftovers and I have a show to win

 

[Astro95]

TD central up in here lol nice

 

[GasmanX]

TD central up in here lol nice

You know it bro!

 

[GasmanX]

Show time boys.

Officially 16 weeks out from first show. Planning on two shows, one in 16 weeks and the other is a month after that. Excited to finally start this process after a prolonged off season. The past 6 weeks i have been holding 195lbs. I'll be doing classic and my weight cap is 182 pounds. Making weight will be no problem it will be a matter and getting diced as hell whatever that number ends up at. I have full faith in Kurt to set the plan for me to execute.

Starting macros on low day...150c, 180p, 40f. Training days...350c, 180p, 30f. One high day per week...500c, 180p, 0f.

Gear is going to stay the same for the first 8 weeks. 450 test, 300 primo, half bottle GH.

Cardio currently three times per week for 30 minutes and ~9000 steps per day. I count the cardio steps towards the daily goal.

Obviously adjustments will be made along the way but this is where I'm starting. LFG

 

[Astro95]

 

[Meetketchup]

Go get it!!

Starting off aggressive with the calories. Boom!!!! Enjoy the process and soak up as much knowledge as possible. It's a fucking experience.

Oh and say hi when you hit the low 170lbs

 

[GasmanX]

Go get it!!

Starting off aggressive with the calories. Boom!!!! Enjoy the process and soak up as much knowledge as possible. It's a fucking experience.

Oh and say hi when you hit the low 170lbs

will do brother!

 

[GasmanX]

15 weeks out.

Long way to go but I plan to post these four poses weekly to document the progression.

Definitely flatter and plenty of fat to lose.

 

[trtabisy71]

15 weeks out.

Long way to go but I plan to post these four poses weekly to document the progression.

Definitely flatter and plenty of fat to lose.

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Looking great already, gonna look even better by the end


Sent from my iPhone using Tapatalk

 

[Meetketchup]

Gonna have to push, but make it happen!

 

[GasmanX]

14 weeks out

Down 3 pounds and sitting at 188. Happy with the visual changes. Strength was good this week. Maintained or went up on most sets. Towards the end of sessions I lose some steam but I expected that.

Had my check in with Kurt. He’s happy with the trajectory. Everything is staying the same. Only switch is making the 9K steps as more of a minimum rather than cap. Just the way my day goes I can’t just cap my steps at that number.