Road to pure alphaness and a 1,600 total

[Brandaddy]

Since apparently my last log had a shitty name I figured I'd make a new one for my new goals in 2017. Hopefully this one has a little more pizzazz to it.

As far as my goals, I'm looking for a 425 bench, a 545 squat, and a 635 deadlift. I think on the squat and deadlift I'll easily hit them, bench will be a little more tough.

I don't really have any weight goals at the moment. I'm just going to eat enough to grow and feel good, but that's about it.

Right now I'm on 100mg's of test a week, and will keep it that way for another two weeks and as long as my bloodwork comes back good, which it should, then I'll bump it up to 600.

Current weight is a pretty small 200lbs at about 12-13%. Caliper says 8.5%, but that bitch is lying. lol.

Well, I'm about to hit the gym in a couple hours, so I'll update with my workout and exact pre workout weight.

If I miss anything in here, feel free to ask, I usually don't add weights on accessories but if anyone wants to see what I do on them, just ask and I'll tell you.

 

[franchise24]

In for the gains brother!!!

 

[Brandaddy]

I think I'll post up my diet so people that are curious as to how I maintain my girlish figure while getting strong can get a good idea of what I do. Ha.

6:30 am
1 banana
140 grams of blueberries
229 grams of Greek yogurt
1 scoop of chocolate whey
64 grams of peanut butter
480 ml of skim milk

10:00 am

8oz venison jerky
1 banana
480 ml skim milk

1:00 pm

8oz chicken breast
16oz gold potatoes
480ml of skim milk

4:00 pm

8oz goose jerky
Fiber one bar
480ml skim milk

6:00 pm

Nature valley protein bar
480ml of skim milk
1 scoop of chocolate whey

8:00pm

1 cup of oatmeal
64 grams of peanut butter
1 scoop of chocolate whey
360ml of skim milk

9:00pm

150 grams of brown rice
8 oz chicken breast
6oz pepper jack cheese
480ml skim milk

 

[Perrin Aybara]

I'm in. Much better thread title this time around.

 

[Tj72]

Since apparently my last log had a shitty name I figured I'd make a new one for my new goals in 2017. Hopefully this one has a little more pizzazz to it.

As far as my goals, I'm looking for a 425 bench, a 545 squat, and a 635 deadlift. I think on the squat and deadlift I'll easily hit them, bench will be a little more tough.

I don't really have any weight goals at the moment. I'm just going to eat enough to grow and feel good, but that's about it.

Right now I'm on 100mg's of test a week, and will keep it that way for another two weeks and as long as my bloodwork comes back good, which it should, then I'll bump it up to 600.

Current weight is a pretty small 200lbs at about 12-13%. Caliper says 8.5%, but that bitch is lying. lol.

Well, I'm about to hit the gym in a couple hours, so I'll update with my workout and exact pre workout weight.

If I miss anything in here, feel free to ask, I usually don't add weights on accessories but if anyone wants to see what I do on them, just ask and I'll tell you.

Get it bro and good luck!!!

 

[Brandaddy]

Weight today was, 200.2 (I weigh myself completely naked, so there won't be any fluctuations in clothes)

Workout was,

3x8 of squats @ 365lbs
3x8 of bench @ 275lbs
3x6 deadlifts @ 425lbs

It's been awhile since I've done a full body workout. It was actually a nice change of events. Until I get my weight back up I'm setting my training maxes at 475 for squat, 365 for bench, and 565 for deadlift. In a couple weeks when I'm back "on" and at a more comfortable 210ish I'll change my training maxes to 495 for squat, 385 for bench, and 585 for deadlift and be working in percentages of 75, 80, and 85 for now. I'll keep those percentages for 6 weeks, then change the training maxes and percentages will also go to 80, 85, and 90.

 

[theprodgicalson]

im in

are you doing a week of 8's 5's and 3's?

 

[Brandaddy]

im in

are you doing a week of 8's 5's and 3's?

8, 6, and 4 to start it off, then it will be 6, 4, and 3 the next session. Then I'm going to do a high intensity peak for 4 weeks at the end.

 

[Matty19D]

Thanks for sharing meal plans, in for this one. Happy gains bro

 

[Brandaddy]

Weight today was 202.2

Workout was,

2x8 db bench
4x8 Lat pulldowns
4x8 t-bar rows
2x8 shoulder press
4x8 preacher curls
4x15 arm blasters
4x8 skull crushers
4x15 french press

 

[Brandaddy]

After this program I suppose everyone will see the mind blowing results I'm about to have and want to try it out.

In that case, you might be confused why I benched yesterday, but then did db bench today. Yesterday even on my third set I was MAYBE an rpe 8 at most. With the db bench I was at about an rpe 6, or in other words, I had at least 3 reps in reserve each set.

 

[Perrin Aybara]

I've run a couple programs where I'd bench two days in a row. I don't mind it at all.

 

[Oldschool]

I'm all in. Kill it brother.

 

[Brandaddy]

I've run a couple programs where I'd bench two days in a row. I don't mind it at all.

Benching two days in a row doesn't seem to negatively effect me at all as long as I manage the fatigue properly. It does definitely seem to help a lot with cns efficiency though.

 

[Perrin Aybara]

Benching two days in a row doesn't seem to negatively effect me at all as long as I manage the fatigue properly. It does definitely seem to help a lot with cns efficiency though.

I've done a couple routines where I'd do bench or some type of pressing four days a week. Usually it would be moderate or heavy flat bench and on the day after incline, overhead press or dumbbell press. It's definitely manageable if you manage your fatigue like you said. Set up like I described I never noticed it affected strength on whatever I did the second day.

 

[Brandaddy]

Weight today was 202.0

Workout was

3x6 squats @ 380lbs
3x6 bench @ 295lbs
3x8 leg extensions
3x8 leg curls
4x8 calf raises
4x15 calf raises

Tomorrow is supposed to be my scheduled off day, but seeing as I won't be able to go to the gym sunday, I'll probably just do sunday's workout tomorrow.

 

[Brandaddy]

Weight today was 202.6

Workout was,

3x3 deadlifts @ 485lbs
4x8 Lat pulldowns
3x8 bent over rows
3x8 lateral raises
5x8 preacher curls
1x30 db curls
3x15 db curls
1x30 db curls
3x15 db curls
1x30 db curls
4x10 tricep pushdowns
1x30 tricep pushdowns
3x15 tricep pushdowns
1x30 tricep pushdowns
3x15 tricep pushdowns
1x30 tricep pushdowns

 

[Oldschool]

Nice bro. Sorry if I missed it but did you create this workout? No disrespectacular by any means just curious as hell. Looking for a different routine. Thanks in advance and keep up the good work!

 

[Brandaddy]

Nice bro. Sorry if I missed it but did you create this workout? No disrespectacular by any means just curious as hell. Looking for a different routine. Thanks in advance and keep up the good work!

No disrespect taken. I actually took the template from a routine I did in the past and just tweaked it to be more for my needs.

 

[Eman]

Weight today was 202.6

Workout was,

3x3 deadlifts @ 485lbs
4x8 Lat pulldowns
3x8 bent over rows
3x8 lateral raises
5x8 preacher curls
1x30 db curls
3x15 db curls
1x30 db curls
3x15 db curls
1x30 db curls
4x10 tricep pushdowns
1x30 tricep pushdowns
3x15 tricep pushdowns
1x30 tricep pushdowns
3x15 tricep pushdowns
1x30 tricep pushdowns

Leave some pushdowns for the rest of us!