I’ve done this is the past. I get a very hard contraction from this position. I rotate between this and standing.
I wish my gym had a seated pullover. I’ve only used one but it was awesome.
DB pullovers are good but they seem to put too much pressure on my shoulders.
1 Like
Week 1 Check-in
| Date | Weight | Day | Calories | Pro | Carbs | Fat | Workout For Day | Cardio Time | Sleep |
|---|---|---|---|---|---|---|---|---|---|
| Goal | 2600 | 250 | 265 | 60 | steps | 7 to 8 | |||
| 5/20/2024 | 212.9 | Monday | 2613 | 320 | 268 | 29 | Pull | 7500 | 5.9 |
| 5/21/2024 | 211.8 | Tuesday | 2758 | 298 | 270 | 54 | legs a | 11500 | 5.3 |
| 5/22/2024 | 211.6 | Wedensday | 2675 | 295 | 268 | 47 | Push | 12700 | 5.5 |
| 5/23/2024 | 211.8 | Thurday | 2724 | 298 | 275 | 48 | off | 10000 | 5.9 |
| 5/24/2024 | 210.9 | Friday | 3068 | 330 | 284 | 68 | Pull | 9700 | 4.9 |
| 5/25/2024 | 210 | Saturday | 0 | 5.6 | |||||
| 5/26/2024 | Sunday | 0 | |||||||
| 211.5 | Average | 1977 | 308 | 273 | 49 | 10280 | 5.5 |
6 Likes
Andrew: Tank Mode
1 Like
Ah yes, my favorite influencer: Andrew Tank
3 Likes
Not sure i understand.
Your weekly cal average isn’t accurate.
Unless you fasted sat-sun?
1 Like
Oh, yeah saturday is weekly check-in and this was posted Saturday morning.
| Date | Weight | Day | Calories | Pro | Carbs | Fat | Workout For Day | Cardio Time | Sleep |
|---|---|---|---|---|---|---|---|---|---|
| Goal | 2600 | 250 | 265 | 60 | steps | 7 to 8 | |||
| 5/20/2024 | 212.9 | Monday | 2613 | 320 | 268 | 29 | Pull | 7500 | 5.9 |
| 5/21/2024 | 211.8 | Tuesday | 2758 | 298 | 270 | 54 | legs a | 11500 | 5.3 |
| 5/22/2024 | 211.6 | Wedensday | 2675 | 295 | 268 | 47 | Push | 12700 | 5.5 |
| 5/23/2024 | 211.8 | Thurday | 2724 | 298 | 275 | 48 | off | 10000 | 5.9 |
| 5/24/2024 | 210.9 | Friday | 3068 | 330 | 284 | 68 | Pull | 9700 | 4.9 |
| 5/25/2024 | 210 | Saturday | 2016 | 197 | 280 | 12 | off | 3500 | 5.6 |
| 5/26/2024 | 207.6 | Sunday | 2583 | 265 | 284 | 43 | off | 10500 | 6 |
| 210.9 | Average | 2634 | 286 | 276 | 43 | 9343 | 5.6 |
5 Likes
Was supposed to train yesterday but went off track with school and meal prep.
Switched from FitNotes to Hevy.
Meetketchup Legs B (Ham Focus)
Monday, May 27, 2024 at 2:46pm
Hip Abduction (Machine)
Set 1: 150 lbs x 17
Set 2: 150 lbs x 15
Lying Leg Curl (Machine)
Set 1: 150 lbs x 18
Set 2: 150 lbs x 15
Squat (Smith Machine)
“Partial ROM, Stretched bias”
Set 1: 225 lbs x 12
Set 2: 225 lbs x 12
Set 3: 225 lbs x 12
Seated Leg Curl (Machine)
Set 1: 150 lbs x 16
Set 2: 150 lbs x 14
Leg Press (Machine)
Set 1: 495 lbs x 20
Set 2: 495 lbs x 17
Straight Leg Deadlift
“Partial ROM, Stretched Bias”
Set 1: 225 lbs x 12
Set 2: 225 lbs x 12
Set 3: 225 lbs x 12
*lower back was barely able to finish. Need to move this to absolute last exercise.
Reverse Lunge (Dumbbell)
Set 1: 70 lbs x 15
*Stopped one set short, lower back was ruined.
My back is absolutely fuckered. I need this pump/cramping to chill the fuck out.
4 Likes
I feel this with my whole being. It’s just an incessant pile of suck.
2 Likes
I got the advice off another forum:
- 2 grams taurine 3 times a day
- 500mg magnesium 3 times a day
- Bananas and potatoes are good for potassium
Which was echoed in another log I had here:
I have yet to actually try it, because once the crippling pain is over - it becomes next workout’s problem 
I did a Google and found that Taurine relies on B12 for binding, or something to that effect. I stopped reading once I saw the Cyrillic looking characters you only find on calculators, so this is my bro science version of it.
TL;DR: Supplement Taurine and B12 to avoid excessive lower back pumps.
2 Likes
I’m doing 2g liquid taurine pre Wo and def helps the back pumps. They are still there but def can work through them.
2 Likes
Meetketchup Push
Tuesday, May 28, 2024 at 2:44pm
Incline Bench Press (Dumbbell)
Set 1: 90 lbs x 16
Set 2: 90 lbs x 9
Lateral Raise (Machine)
Set 1: 100 lbs x 16
Set 2: 100 lbs x 13
Low Cable Fly Crossovers
Set 1: 25 lbs x 14
Set 2: 25 lbs x 12
Incline Chest Press (Machine)
Set 1: 225 lbs x 11
Set 2: 225 lbs x 8
Upright Row (Barbell)
Set 1: 125 lbs x 13
Set 2: 125 lbs x 12
Cable Y Raise
Set 1: 15 lbs x 14
Set 2: 15 lbs x 11
Set 3: 15 lbs x 8 [Drop]
Set 4: 10 lbs x 5 [Drop]
Set 5: 5 lbs x 8 [Drop]
Butterfly (Pec Deck)
Did not perform
Triceps Dip (Weighted)
Set 1: 45 lbs x 20
Set 2: 45 lbs x 45
Set 3: 45 lbs x 6
Triceps Extension (Cable)
Did not perform
Ran short on time, still adjusting my schedule to allow more sleep.
Was very fatigued today, not sure why. Could be a fluke.
6 Likes
Meetketchup Pull
Wednesday, May 29, 2024 at 2:20pm
Lat Pulldown (Cable)
“Unilateral, elbows tight”
Set 1: 40 lbs x 10
Set 2: 40 lbs x 9
Iso-Lateral Row (Machine)
Set 1: 200 lbs x 12
Set 2: 155 lbs x 11
Lat Pulldown (Cable)
Set 1: 150 lbs x 12
Set 2: 150 lbs x 11
T Bar Row
Set 1: 135 lbs x 12
Set 2: 135 lbs x 11
*used landmine w/ handle
Cable Pullover
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12
Bicep Curl (Cable)
Set 1: 25 lbs x 16
Set 2: 25 lbs x 12
Set 3: 20 lbs x 12
Rear Delt Reverse Fly (Machine)
“Half-ROM, Stretch Bias”
Set 1: 50 lbs x 20
Set 2: 50 lbs x 13
Set 3: 50 lbs x 10
*subbed Kroc Style Reverse Incline Flyes, i felt this much more than reverse pec deck.
Seated Incline Curl (Dumbbell)
Set 1: 30 lbs x 12
Set 2: 30 lbs x 8
Set 3: 30 lbs x 6 [Drop]
Set 4: 25 lbs x 3 [Drop]
Set 5: 20 lbs x 2 [Drop]
Was still feeling fatigued going into this, but it wasnt as bad as yesterday.
Struggling to feel my lats on pronated lat pulldown, will reach out to coach.
Finally got the exact right food combo to meet my macros perfectly. Yesterday i was ~200cal over target which was partially fatigue-related low compliance and also me justifying it to meet my dietary fat goals. Gotta shape up.
Progress 5/29/24
Weight: 210.9lb
Waist: 34.75"
4 Likes
Meetketchup Legs A (Quad Focus)
Thursday, May 30, 2024 at 2:13pm
Hip Adduction (Machine)
Set 1: 120 lbs x 24
Set 2: 150 lbs x 16
Hack Squat (Machine)
“ROM adjusted so quads are under tension the entire movement”
Set 1: 225 lbs x 12
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8
*Subbed Smith Squat
Lying Leg Curl (Machine)
Set 1: 160 lbs x 16
Set 2: 160 lbs x 9
Leg Press (Machine)
Set 1: 495 lbs x 5 [Warm-up]
Stop, last time i felt a pop like that, it was my kneecap being dislocated.
Split Squat (Dumbbell)
Set 1: 130 lbs x 16
Set 2: 130 lbs x 12
Calf Press (Machine)
Set 1: 390 lbs x 14
Set 2: 370 lbs x 10
Set 3: 320 lbs x 12
Leg Extension (Machine)
Did not perform
Went into this one knowing my legs weren’t ready for this smoke. I was correct 
Ever have one of those days where it seems like everyone is looking at you? Today has been one of those.
Sometimes i use this place as a diary. For the last year or two I’ve been struggling with my identity and misison in life. I finally made some headway last night while doing some self-reflection and split stretching.
It’s not refined yet, but i have some of the broad strokes. This has been a huge win for me as I’ve been floundering for a while on this.
First we define our mission, then we define our goals.
7 Likes
Fantastic news! Way better PR than anything in the gym.
2 Likes
Off day yesterday. Was a bit under on carbs and missed step goal by about 1500, going to make up for it today.
Meetketchup Push
Saturday, Jun 01, 2024 at 4:04pm
Incline Bench Press (Dumbbell)
Set 1: 95 lbs x 16
Set 2: 95 lbs x 9
Lateral Raise (Machine)
Set 1: 110 lbs x 16
Set 2: 110 lbs x 13
Incline Chest Press (Machine)
Set 1: 225 lbs x 12
Set 2: 225 lbs x 8
Low Cable Fly Crossovers
Set 1: 25 lbs x 15
Set 2: 25 lbs x 12
Butterfly (Pec Deck)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 11
Upright Row (Barbell)
Set 1: 125 lbs x 15
Set 2: 125 lbs x 12
Cable Y Raise
Set 1: 15 lbs x 15
Set 2: 15 lbs x 11
Set 3: 15 lbs x 8 [Drop]
Set 4: 10 lbs x 7 [Drop]
Set 5: 5 lbs x 6 [Drop]
Triceps Dip (Weighted)
Set 1: 90 lbs x 13
Set 2: 45 lbs x 14
Set 3: 45 lbs x 11
*Back up to 2 plates on Dips! Lets gooo
Triceps Extension (Cable)
Set 1: 80 lbs x 16
Set 2: 80 lbs x 11
Set 3: 70 lbs x 10 [Drop]
Set 4: 50 lbs x 5 [Drop]
Set 5: 40 lbs x 4 [Drop]
Shoulders were getting cranky after Incline Machine Press but ended up okay after.
Going to free meal today, looking forward to it. Will see what the grocery store has to offer - I’m feeling seafood and pasta.
Check-in tomorrow.
4 Likes
Looks like free meal is going to be Lemon Garlic Swordfish Steak with Mushroom Ravioli Shrimp Scampi.
And an aperitif de Humapro.
Gonna need to light a candle. Or two.
4 Likes
Week 2 Check-In
| Date | Weight | Day | Calories | Pro | Carbs | Fat | Workout For Day | Cardio Time | Sleep |
|---|---|---|---|---|---|---|---|---|---|
| Goal | 250 | 265 | 60 | 10500 | 7 to 8 | ||||
| 5/27/2024 | 210.9 | Monday | 2630 | 259 | 268 | 58 | Legs B | 11900 | 5.7 |
| 5/28/2024 | 208.7 | Tuesday | 2821 | 276 | 292 | 61 | Push | 11500 | 6.5 |
| 5/29/2024 | 210.3 | Wedensday | 2592 | 262 | 251 | 60 | Pull | 10500 | 6.5 |
| 5/30/2024 | 209.4 | Thurday | 2693 | 265 | 271 | 61 | Legs A | 13000 | 6 |
| 5/31/2024 | 210.3 | Friday | 2352 | 260 | 193 | 60 | Off | 8900 | 6.2 |
| 6/1/2024 | 210.7 | Saturday | 2637 | 232 | 209 | 97 | Push | 9400 | 6 |
| 6/2/2024 | 209.4 | Sunday | 2432 | 241 | 241 | 56 | off | 7000 | 8.7 |
| 210.0 | Average | 2594 | 256 | 246 | 65 | 10314 | 6.5 |
Gotta work on sleep.
Stress was high this week, almost stress-ate 2-3 days and impressed myself when I kept my shit under control.
Need to work on steps for weekend… finding it difficult to manage with schoolwork.
5 Likes
Hamstrings looking good man. Also you have great calves.
1 Like