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The Gasman Files

You aren't the first to have trouble with getting in the high day. For the life of me I wish that was me. Good on you for trying the new food schedule. Makes perfect sense as of course Kurt would suggest. I have do to something similar with guys and it works pretty much the same. As long as weekly calories are equated and there is a large enough discrepancy between the high and med carb days it's all good. The insulin on the super high days of carbs being 1k and above is the only advantage you're missing out on, but you weren't even utilizing it so all good!

You're having a great off-season as I knew you would.
 
Meetketchup said:
You aren't the first to have trouble with getting in the high day. For the life of me I wish that was me. Good on you for trying the new food schedule. Makes perfect sense as of course Kurt would suggest. I have do to something similar with guys and it works pretty much the same. As long as weekly calories are equated and there is a large enough discrepancy between the high and med carb days it's all good. The insulin on the super high days of carbs being 1k and above is the only advantage you're missing out on, but you weren't even utilizing it so all good!

You're having a great off-season as I knew you would.
Click to expand...
Thanks man. I just kept tapping out between 850-900 on the high days so I just asked if we could average that out with the training days. At least from here if I stall out it will be more manageable to go to 775 and then 800 ect. We will switch back to regular carb cycling when it’s time to prep.
 
1/25 Lower

Seated Leg Curl 1 x 5 (235) 1 x 6 (230) +2.5 pounds top set, no change back off
Standing Calf Raise 1 x 8 x 6 x 5 (415) +1 rep all sets
Leg Extensions 1 x 5 (300) 1 x 8 x 6 (295) +5 pounds top set, +1 rep back off sets
Hack Squat 1 x 5 (5pps+5) 1 x 6 (5pps) +5 pounds top set, +2 reps back off set
Unilateral Cable Curl 1 x 9 x 5 (49.5) +2 reps top set, +0.5 pounds back off
Unilateral Hammer Cable Curl (wrist cuff) 1 x 10 (58.5) +1 rep

40 minutes Z2 elliptical

Progress across the board except for that back off on the leg curl. Knee wasn't bugging me too bad so thats why i went for the second hack squat set. The calves felt good too, so i took the third set.
 
1/26 Upper

Machine Flat Press (pin loaded) 1 x 8 x 5 (310) +2 reps top set, +10 pounds back off
Machine Fly 1 x 9 (237.5) +1 rep
Cable lateral raise (wrist cuff) 1 x 9 x 7 (39.5) +1 rep first two sets 1 x 8 (39) +1 rep
V Bar pushdown 1 x 10 x 8 (175) +1 rep top set, +2 reps back off
T Bar row 1 x 8 (185) +1 rep
Kelso Shrug 1 x 7 (240) +2 reps
Lat Pulldown 1 x 9 x 5 (245) +1 rep both sets
Rear Delt Machine Fly 1 x 10 (232.5) +1 rep
Rope Crunch 1 x 11 x 9 (120) +2 reps both sets

40 minutes Z2 elliptical

Great session today. Progress across the board, can't ask for more than that.
 
1/27

40 minutes Z2 Elliptical

Recent health update....had a sleep study because I have been experiencing sleep apnea symptoms. I had been diagnosed over 10 years ago with mild apnea and it was only when I was on my back. Tried CPAP and an oral appliance, didn't work out. Since I have been putting weight on, I've been falling asleep on the couch at random times and my wife was telling me I was snoring really bad while laying on my side.

Results came back and it says I have moderate apnea with increased oxygen desaturation. Follow up is tomorrow but I know I'm going to need CPAP but this go around I'm going to make this work. I have to, I'm only going to get heavier.
 
1/28 Lower

Seated Leg Curl 1 x 6 (235) 1 x 7 (230) +1 rep both sets
Standing Calf Raise 1 x 5 (420) +5 pounds
Adductor 1 x 7 (435) 1 x 5 (430) +1 rep top set, no change back off
SLDL 1 x 5 (310) 1 x 7 (305) +5 pounds top set, +1 rep back off
Leg Extensions 1 x 6 (300) 1 x 8 (295) +1 rep top set, no change back off
Unilateral Cable Curl 1 x 10 x 6 (49.5) +1 rep both sets
Cable Hammer Curl 1 x 5 (59) +0.5 pounds
Rope Crunch 1 x 5 (125) 1 x 11 (120) +5 pounds top set, +2 reps back off

5 am workout, so no time for cardio. Had a long day at work so I walked on the treadmill at home until I hit 8K for the day.
 
1/29 Upper

Incline Smith 1 x 6 (3PPS+10) no change
Shoulder Smith Press 1 x 7 (2PPS+20) no change
Machine Chest Fly 1 x 8 x 5 (240) +2.5 pounds
Cable Lateral Raise (wrist cuff) 1 x 5 (40) 1 x 8 (39.5) +0.5 pounds top set, +1 rep back off
V Bar Pushdown 1 x 5 (180) 1 x 9 (175) +5 pounds top set, +1 rep back off
T Bar 1 x 5 (190) 1 x 6 (180) +5 pounds top set, no change back off
HS Lat Row 1 x 4 (5PPS) 1 x 7 (4PPS+25) +10 pounds top set
Rear Delt Fly 1 x 11 x 8 (235) +2.5 pounds

Another weird day. Had an assignment significantly further away from where I normally work. Ride home is usually crazy traffic so I wasn't planning on this session. Got out a little early and there was no traffic this day so I banged this out. No cardio, went home and hit steps until I got to 8K.

Follow up on the sleep study confirmed I have sleep apnea. Moderate but it also picked up mild central sleep apnea on one of the two nights. This is odd because central is usually associated with acute heart failure, stroke, morbid obesity or some other neurological condition. Regardless, I need to get a CPAP machine but of course they wrote a prescription for an oral appliance. Got to go back and forth through the messaging system.
 
Caught myself up. Looking lean and mean dude.

I'd highly recommend keeping cardio high during your offseason. Did that my first growth phase, but didn't on my second, and it made a world of difference in how I felt, looked, and my food drive. Lesson learned on my part. I don't think the cardio is a hinderance, and only adds benefits to your end goal. Keep up the good work my man!
 
Oakley6575 said:
Caught myself up. Looking lean and mean dude.

I'd highly recommend keeping cardio high during your offseason. Did that my first growth phase, but didn't on my second, and it made a world of difference in how I felt, looked, and my food drive. Lesson learned on my part. I don't think the cardio is a hinderance, and only adds benefits to your end goal. Keep up the good work my man!
Click to expand...
From what i have been experiencing, I couldn't agree more. If I noticed it was causing a lack of progress on the lifting end, I would back off. Definitely helps with appetite too!
 
2/1 Lower

Adductor 1 x 8 (435) +1 rep
Seated Leg Curl 1 x 8 x 6 (235) +2 reps top set, +5 pounds back off
Leg Extension 1 x 7 (300) 1 x 9 x 7 (295) +1 rep all sets
Hack Squat 1 x 7 (5pps+5) 1 x 6 (5pps) +2 reps top set, no change back off
Standing Calf 1 x 6 x 4 (420) +1 rep top set, +5 pounds back off, +1 rep on third set
Uni Cable Curl 1 x 5 (50) 1 x 7 (49.5) +0.5 pounds top set, +1 rep back off
Uni Hammer Cable Curl 1 x 6 (59) +1 rep
Rope Crunch 1 x 8 (125) 1 x 8 (122.5) +3 reps top set, +2.5 pounds back off

40 minutes Z2 elliptical

Solid session, had an extra day of rest heading in so I took the reps that were there. Hamstrings particularly felt more fresh so that was a nice surprise.
 
Check in from yesterday went well. Kurt made the comment that this is the best I’ve looked. Probably a combination of fullness and condition at this point in off season is what he meant.

Average weight up to 203.4 which is the highest I have been. No changes to gear or food. Still 600 test/week, one bottle GH per day.

TD 180p 750c 20f
NTD 180p 400c 40f

IMG_0289.jpegIMG_0290.jpegIMG_0291.jpegIMG_0274.jpegIMG_0285.jpeg
 
2/2 Upper

Flat Press Machine (pin loaded) 1 x 7 x 5 (315) +5pounds both sets
Shoulder Press (smith) 1 x 8 (2pps+20) +1 rep
Machine Fly 1 x 9 x 6 (240) +1 rep both sets
Cable lateral raise 1 x 6 (40) 1 x 9 (39.5) +1 rep both sets
V bar pushdown 1 x 6 (180) 1 x 10 (175) +1 rep both sets
Katana extension 1 x 12 (25) new exercise
Tbar Row 1 x 5 (190) 1 x 6 (180) no change
Kelso 1 x 8 (240) +1 rep
Lat pulldown 1 x 4 (250) 1 x 6 (245) +5 pounds top set, +1 rep back off
Rear delt fly machine 1 x 7 (237.5) +2.5 pounds

No cardio today. My wife came down with norovirus overnight so i just wanted to get in and out. I'll take walks on my treadmill throughout the day. Need to go back to my RN roots and take care of the family today. Of course I'll just be thinking of when is it going to be my turn to get this fucking thing. I really don't want to lose another week to illness. Hoping for the best.
 
GasmanX said:
2/2 Upper

Flat Press Machine (pin loaded) 1 x 7 x 5 (315) +5pounds both sets
Shoulder Press (smith) 1 x 8 (2pps+20) +1 rep
Machine Fly 1 x 9 x 6 (240) +1 rep both sets
Cable lateral raise 1 x 6 (40) 1 x 9 (39.5) +1 rep both sets
V bar pushdown 1 x 6 (180) 1 x 10 (175) +1 rep both sets
Katana extension 1 x 12 (25) new exercise
Tbar Row 1 x 5 (190) 1 x 6 (180) no change
Kelso 1 x 8 (240) +1 rep
Lat pulldown 1 x 4 (250) 1 x 6 (245) +5 pounds top set, +1 rep back off
Rear delt fly machine 1 x 7 (237.5) +2.5 pounds

No cardio today. My wife came down with norovirus overnight so i just wanted to get in and out. I'll take walks on my treadmill throughout the day. Need to go back to my RN roots and take care of the family today. Of course I'll just be thinking of when is it going to be my turn to get this fucking thing. I really don't want to lose another week to illness. Hoping for the best.
Click to expand...
How long does this session typically take you?
 
2/3 Lower

Adductor 1 x 9 (435) +1 rep
Standing Calf Raise 1 x 7 x 5 (420) +1 rep both sets
Seated Leg Curl 1 x 6 (237.5) 1 x 7 (235) +2.5 pounds top set, +1 rep back off
SLDL 1 x 6 (310) 1 x 7 (305) +1 rep both sets
Leg Extensions 1 x 8 x 6 (300) +1 rep top set, +5 pounds back off
Unilateral cable curl 1 x 6 (50) 1 x 8 (49.5) +1 rep both sets
Unilateral hammer cable curl 1 x 6 (59) no change
Rope Crunch 1 x 10 x 6 (125) +2 reps top sets, +2.5 pounds back off

30 minutes Z2 Elliptical

Nice to see this progress after training lower on Saturday.
 
2/4

No lift today

40 minutes Z2/3 on the elliptical. On cardio only days I like to push the pace for the first 10 minutes and then cruise for the remainder.

CPAP machine ordered, hopefully will have it by the end of the week and get this under control.
 
GasmanX said:
CPAP machine ordered, hopefully will have it by the end of the week and get this under control.
Click to expand...
It will change your life if you stick with it for a few nights. It's really hard to get used to, but once you do, you'll never turn back.
 
Oakley6575 said:
It will change your life if you stick with it for a few nights. It's really hard to get used to, but once you do, you'll never turn back.
Click to expand...
yea, there will definitely be an adjustment period but i'm determined to make it work. The end result of untreated sleep apnea is not a good alternative.
 
2/5 Upper

Incline Smith 1 x 6 (3pps+10) no change
Shoulder Smith Press 1 x 4 (2pps+25) +10 pounds
Machine Chest Fly 1 x 10 x 7 (240) +1 rep both sets
Cable Lateral Raise 1 x 7 (40) 1 x 9 (39.5) +1 rep top set, no change back off
V Bar Pushdown 1 x 7 (180) +1 rep
Katana extension 1 x 11 (30) +5 pounds
T Bar Row 1 x 6 (190) 1 x 6 (180) +1 rep top set, no change back off
HS Lat Row 1 x 5 (5pps) 1 x 8 (4pps+25) +1 rep both sets
Rear delt machine fly 1 x 8 (237.5) +1 rep
Rope Crunch 1 x 7 (127.5) 1 x 8 (125) +2.5 pounds top set, +2 reps back off

30 minutes Z2 on elliptical

I'm dropping the katana extensions. I have a good connection with the movement and on paper it makes sense, but every rep those balls on the cable near the clasp always hit each other on the eccentric and it drives me fucking crazy. Going back to tried and true skull crushers.
 
2/6 Lower

Standing calf raise 1 x 8 x 6 (420) +1 rep both sets
Seated Leg Curl 1 x 7 (237.5) 1 x 7 (235) +1 rep top set, no change on back off
Leg Extensions 1 x 5 (302.5) 1 x 7 (300) 1 x 8 (295) +2.5 pounds top set, +1 rep on back off sets
Hack Squat 1 x 8 (5pps+5) +1 rep
Uni Cable curl 1 x 7 (50) 1 x 8 (49.5) +1 rep
Top set, no change on back off
Hammer cable curl 1 x 7 (59) +1 rep

We are anticipating some nasty weather in the northeast today and I have a couple long cases so I banged this out at 5 am. Took about 60 minutes. No cardio planned, I’ll have to do snow cleanup when I’m done at the surgery center and then I’ll get a nice walk in on the treadmill after that.
 
2/7

Off day, plan to get 8-9K steps. Will be nice and rested for tomorrow's session.

Had my first night with CPAP last night. I think all things considered it went pretty good. Took a little longer than usual to fall asleep. Still woke up a couple times to use the bathroom which is pretty standard. I reviewed my machine this morning and it said I averaged <1 apnea event per hour. For reference, on my sleep study, I was average 15-30 events per hour! I can only see this as a positive and after a couple weeks of getting used to the machine, sleep quantity and quality will continue to get better.
 
GasmanX said:
2/7

Off day, plan to get 8-9K steps. Will be nice and rested for tomorrow's session.

Had my first night with CPAP last night. I think all things considered it went pretty good. Took a little longer than usual to fall asleep. Still woke up a couple times to use the bathroom which is pretty standard. I reviewed my machine this morning and it said I averaged <1 apnea event per hour. For reference, on my sleep study, I was average 15-30 events per hour! I can only see this as a positive and after a couple weeks of getting used to the machine, sleep quantity and quality will continue to get better.
Click to expand...
I bet your progress will increase a bit with the better sleep.
 
2/6

Check in with Kurt done. Good feedback as always. No changes to the plan since it’s still working. Weight was down 0.5 pounds on average so I’m sitting at 202.7

On a side note, the amount of comments I’m getting from normies in my day to day life about my current look must mean the plan is working 🤣

IMG_0433.jpegIMG_0432.jpegIMG_0434.jpegIMG_0385.jpegIMG_0376.jpeg
 
2/8 Upper

Machine Flat Press 1 x 5 (320) 1 x 6 (315) +5 pounds top set, +1 rep back off
Machine Fly 1 x 6 (242.5) +2.5 pounds
Smith Shoulder Press 1 x 5 (2pps+25) +1 rep
Cable Lateral Raise 1 x 7 (40) 1 x 9 (39.5) no change either set
V Bar Pushdown 1 x 8 x 5 (180) +1 rep top set +5 pounds back off
Skull Crusher 1 x 7 (110) +2 reps
T Bar Row 1 x 7 (190) 1 x 7 (180) +1 rep both sets
Kelso Shrug 1 x 9 (240) +1 rep
Lat Pulldown 1 x 6 (250) 1 x 7 (245) +2 reps top set +1 rep back off
Rear Delt Machine Fly 1 x 12 (237.5)
Rope Crunch 1 x 8 (127.5) 1 x 9 (125) +1 rep both sets

40 minutes Z2 cardio on elliptical

Solid session all around. This is the second time in recent memory where I go do rear delts and out of nowhere get an extra 3-4 reps on that set. Usually just crawl along adding one at a time but today was one of those days where the rear delts just showed up. Really the only movement I notice this trend.
 

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