Muskate's daily training and diet log

[muskate]

Sunday December 6, 2015

My weight this morning was 175.6

Week 2. Day 5. Y3T. Chest/Triceps



Great overall workout today. I was really busy with church this morning so I got a full 4 meals in before training and my energy levels were off the charts throughout the workout. Chest day is always a good day lol.

My rest periods for all exercises were 60 seconds. I did the post workout cardio on the stepmill alternating 3 minutes at 60 steps/minute and 1 minute at 100 steps/minute. The entire workout and post workout cardio took 80 minutes. After the workout I stretched out my chest, triceps, shoulders and lower back for 20 minutes.

Tomorrow is an off day for me and Tuesday I start Week 3. Week 3 of Y3T is based on the rep range 20-100 and incorporates a lot of giant sets, super sets and intensity techniques. I am beyond excited (and a little scared ).

 

[Kaley]

20-100 reps....that is terrifying.
You can do it though! Anxious to see your thoughts on it...

 

[muskate]

Monday December 7, 2015

My weight this morning was 175.8

Week 2. Off day workout #2. Y3T



I had a really great day today. One of my clients booked a massage for me as a gift so I had that to look forward to after my workout.
I did the two interval cardio sessions on the stepmill alternating 1 minute at 60 steps/minute and 1 minute at 100 steps/minute.
In between the two interval sessions I did 15 minutes on the treadmill. I start with walking at 3.0MPH and 0% incline. Every minute I increased the speed by 0.1MPH and the incline by 1% until I was at 4.4 MPH and 14% incline for the last minute.

Rest periods were 60 seconds between each ab super set.

Tomorrow I start week 3 of the Y3T training .

 

[big122002]

Do you mind showing your doses per week and what days? Thanks bro! Keep it up!

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Do you mind showing me your doses per week and what days? Thanks bro!

Wednesday December 2, 2015

My weight this morning was 176.7. Nice to see my weight increase a little bit from yesterday. Once I am done with the cleanse I will be getting more aggressive with my calorie intake and really try to push my weight back up into the 180+ range. I feel a lot better giving my digestive system a bit of a break and not force feeding myself.

Week 2 Y3T. Day 2.



The entire workout and post workout cardio took me 90 minutes. My rest periods between all sets were 30-45 seconds. After the workout I stretched out my shoulders, calves, hip flexors and lower back for 20 minutes. Great overall workout.

I am beyond excited for back and biceps tomorrow. I have always sworn that the sun shines a little brighter on back day

 

[muskate]

Do you mind showing your doses per week and what days? Thanks bro! Keep it up!

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Do you mind showing me your doses per week and what days? Thanks bro!

What do you mean doses per week? If you are asking about PEDs I am currently just using my TRT (doctor prescribed) dosage of 150mg testosterone per week + 0.5mg arimidex EOD.

Aromasin is a better AI choice then arimidex but my doctor prescribes me the arimidex and my insurance covers it so I use that just because it's free. I am a cheap student at heart

 

[muskate]

Tuesday December 8, 2015

My weight this morning was 173.9. Today is the last day of the wild rose cleanse. I am going to start being more aggressive with my calories and trying to get my weight back up. Truth be told, I feel SO much better after doing the cleanse.

I trained later in the day today then normal so I was able to get two very high carbohydrate meals in before my workout today. Each meal had roughly 100g carbohydrate.

Week 3. Day 1. Y3T.



This was an absolutely nuts workouts. The entire workout and post workout cardio took me about 2 hours. I did the 5 post workout cardio intervals on the stepmill alternating 3 minutes at 60 steps/minute and 1 minute at 100 steps/minute. After the workout I stretched out my quads, hamstrings, calves and lower back for 20 minutes.

 

[muskate]

Wednesday December 9, 2015

My weight this morning was 176.6. I follow a very high carbohydrate/low fat based diet on my training days and a very low carbohydrate/high fat diet on my rest days so the significant weight gain from yesterday is normal due to the increase in carbohydrates in my diet yesterday. Your body store carbohydrates as glycogen remember. Each gram of carbohydrate is stored with 3 grams of water. It is very heavy.

Week 3. Day 2. Y3T. Shoulders/Calves/Abs. Week 3 of Y3T is based on the rep range 20-100 and incorporates a lot of giant sets, super sets and intensity techniques.



All in all, this was a great workout. I usually feel slightly tired the day after leg day from the demands a hard leg workout puts on your body. The entire workout and post workout cardio took me about 90 minutes to complete. Rest periods between all exercises were 60 seconds or less.

I did the 5 post workout cardio intervals on the stepmill alternating 3 minutes at 60 steps/minute and 1 minute at 100 steps/minute. After the workout I stretched out my shoulders, calves, hip flexors and lower back for 20 minutes.

 

[muskate]

Thursday December 10, 2015

My weight this morning was 176.1.

Week 3. Day 3. Back/Biceps.



Based on my schedule today I had to train early first thing in the morning. I was only able to get a very light breakfast in before training so I felt slightly depleted throughout my workout but I focused on really feeling the muscle work and developing a great mind/muscle connection. Great pump throughout the workout. Especially on the back supersets.

The entire workout and post workout cardio took me about 90 minutes to complete. Rest periods between all exercises were 60 seconds or less.

I did the 5 post workout cardio intervals on the stepmill alternating 3 minutes at 60 steps/minute and 1 minute at 100 steps/minute. After the workout I stretched out my back, biceps and lower back for 20 minutes.

 

[Kaley]

Reading this back workout.....torture on rest day. My turn is tomorrow.

 

[muskate]

Reading this back workout.....torture on rest day. My turn is tomorrow.

I felt like I gave birth after the 3 sets of 20 rep deadlifts...

IT WAS AWESOME

 

[Nordic F]

when on trt I'm surprised you still have to use adex. whats the theory behind that as i don't believe you're breaking your testosterone ceiling level and would think no need for it

 

[muskate]

when on trt I'm surprised you still have to use adex. whats the theory behind that as i don't believe you're breaking your testosterone ceiling level and would think no need for it

I was surprised too. I naturally have very high estrogen levels. Before getting on TRT my natural testosterone levels were so low they were completely out of the normal range, and my estrogen levels were so high they were above the normal range.

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Friday December 11, 2015

My weight this morning was 176.3

Week 3. Y3T. Off day workout #1



Today was a very busy day for me. I ended up training a lot later in the day then normal. I have never felt my back as sore as it was when I woke up this morning. The workout I did yesterday took a lot more out of me then I thought. It took me a while to get going today but I still had a really good workout and feel a lot better after training.

I did the two cardio interval sessions on the stepmill alliterating 1 minute at 60 steps/minute and 1 minute at 100 steps/minute. I did the cool down cardio in-between on the rower. Rest periods were 30 seconds between all ab exercises. After my workout I stretched out my body for 30 minutes and then had a really long and relaxing shower.

 

[muskate]

Saturday December 12, 2015

My weight this morning was 174.3. I was surprised to see my weight dip down so low this morning. I have been extremely busy the past couple of days with getting things all set up for when I move at the end of the month so I finally allowed myself to sleep in today. The low weight is most likely just due to water loss because I slept 4-5 hours later then I normally do.

There is a lot involved with moving across the country. More then I thought.

Week 3. Y3T. Workout #4. Legs/Abs



This workout was ridiculous. I could barely walk after the two 30 rep drop sets of hack squats, let alone do barbell walking lunges. This was a fairly long workout for me. The entire workout and post workout cardio took about 2 hours. Rest periods were 60 seconds between each super set.

I did the 5 cardio intervals post workout on the step mill alternating 1 minute at 100 steps/minute and 3 minutes at 60 steps/minute. After the workout and cardio intervals I stretched out my legs and lower back for 30 minutes and then had my post workout shake.

 

[muskate]

Sunday December 13, 2015

My weight this morning was 175.5. I made a real effort today to increase my carbohydrates today (yum lol) in order to try and push my weight up. Sweet potatoes were on sale this week at the grocery store so it was almost like it was fate.

Week 3. Y3T. Chest/triceps.



This workout was nuts. Absolutely ridiculous. I have never experienced such a huge pump in my chest before. I imagine that I will wake up brutally sore tomorrow. I trained about 4 hours ago and my chest is still pumped up.

I did the 5 cardio intervals post workout on the step mill alternating 1 minute at 100 steps/minute and 3 minutes at 60 steps/minute. After the workout and cardio intervals I stretched out my chest, shoulders and triceps for 20 minutes and then had my post workout shake.

 

[muskate]

Monday December 14, 2015

My weight this morning was 180.0. I ate WAY too much before bed yesterday. This is really not like me but I guess we are all human. I made the mistake of eating in front of the computer and not mindfully eating. I reduced my carbohydrates today so I suspect that my weight will drop down a bit by tomorrow.

Week 3. Off day workout #2.



I did the two cardio interval sessions on the stepmill alternating 1 minute at 60 steps/minute and 1 minute at 100 steps/minute. In between the two 20 minute stepmill cardio interval sessions, I walked on the treadmill for 15 minutes. I started at 3.0MPH and 0% incline. Each minute I increased the speed by 0.1MPH and increased the incline by 1%.

I kept my rest periods between ab supersets to 30 seconds. After the workout I stretched out my entire body for 45 minutes.

 

[muskate]

Tuesday December 15, 2015

My weight this morning was 176.2.

Week 4. Day 1. FST-7. Legs.

FST-7 stands for "fascia-stretch training". Once you are done performing your regular exercises for each body part, you perform 7 back to back sets with minimal rest in-between sets to achieve as great of a pump as humanly possible.



This workout was ridiculous. The pump I experienced after the FST-7 sets was almost debilitating. It reminded me of running track in Junior High school and having that feeling where your legs feel like jello and you can barely walk. My rest periods between all exercises were 60 seconds. The rest periods between the FST-7 sets were 30 seconds.

I did the 5 cardio intervals post workout on the step mill alternating 1 minute at 100 steps/minute and 3 minutes at 60 steps/minute. After the workout and cardio intervals I stretched out my legs and lower back for 30 minutes and then had my post workout shake.

 

[simpleguy19]

I was overblown by the response from my previous log so I am going to start another log.

I am going to transition into a 5 day per week training split over the next 12 weeks before starting my pre-contest diet and prep 6 weeks out from my march 19th competition. This is to give myself a bit of a break. Every Monday and Friday will be off days for me (cardio and abs). I am not going to have a set body part split per day, but my main focus will be legs. I will be training legs twice per week, abs 4-5 times per week and every other body part once per week.

Over the next 12 weeks, I am going to vary my training template as follows:


My workout programs will be a hybrid between aesthetics and performance. I had a long discussion with my team last weekend and one of the unique things about my physique is that I look like an athlete. If you were to see me in person, I look almost like a hybrid between a men's physique competitor and a professional athlete. It's also how I enjoy to train. When I was bodybuilding at a national level, I hated how I felt. I was always out of breath. I love pushing myself to the limits in the gym and am going to incorporate a lot of performance focused training, along with physique focused. Let's hit it hard guys!

One point and a quick disclaimer I want to make. I am truly passionate about training. It means a lot to me that I motivate so many of you. Every time one of you send me a message saying you followed the workout I posted, it brings a smile to my face knowing that I am helping others and making a difference in peoples lives. With all the being said; if you are an inexperienced lifter and just starting training, following my workouts programs exactly as they are laid out will MOST LIKELY be very counter productive for you. You have to remember that I am a very experienced athlete and have been training extremely hard for the past 10 years.

If you are just starting out, you would do better on a 3-4 day per week program. Send me a PM if you want help developing a program tailored to your individual body and goals.

Hey i saw ur post. Looks like an impressive plan. I am gettin geared up to train again. I used to train in the army and want to get back in that shape. Im puttin a plan together and was wondering if u would help. What kind of information do u need from me?

Sent from my LG-H345 using Tapatalk

 

[muskate]

Hey i saw ur post. Looks like an impressive plan. I am gettin geared up to train again. I used to train in the army and want to get back in that shape. Im puttin a plan together and was wondering if u would help. What kind of information do u need from me?

Sent from my LG-H345 using Tapatalk

Just sent you a PM buddy.

 

[muskate]

Wednesday October 16, 2016

My weight this morning was 175.0. Really busy day today for me. On Wednesday's I mentor two over weight kids after school and have a weekly check in with them on how their fitness and diet goals went that week. I also had a doctor's appointment today and every Wednesday evening I attend service at my congregation. All in all it was a productive day and I had a fantastic workout.

Week 4. Day 2. FST-7. Shoulders/Calves/Abs

FST-7 stands for "fascia-stretch training". Once you are done performing your regular exercises for each body part, you perform 7 back to back sets with minimal rest in-between sets to achieve as great of a pump as humanly possible.



I kept my rest periods at 60 seconds between all exercises. Rest periods were 30 seconds on the pump sets. The entire workout and post workout cardio took me roughly 90 minutes to complete.

I am really liking the FST-7 style training. I have never felt my shoulders so pumped before in my life. They were so pumped that I could barely take the weights off the smith machine.

I did the 5 cardio intervals post workout on the step mill alternating 1 minute at 100 steps/minute and 3 minutes at 60 steps/minute. After the workout and cardio intervals I stretched out my shoulders, calves, hip flexors and lower back for 30 minutes and then had my post workout shake.

 

[muskate]

Thursday December 17, 2015

My weight this morning was 175.3. I had a great day today. Very productive. I am closer and closer to getting everything finalized before I move. Moving across the country is defiantly a lot more work then I thought.

Week 4. Day 3. FST-7. Back/Biceps



I really enjoyed this workout. Fantastic pump. This was the first time I have ever done spider curls and I really liked the exercise. Very similar to concentration curls.

My rest periods between all exercises were 60 seconds. Rest periods between the pump sets were 30 seconds.

I did the 5 cardio intervals post workout on the step mill alternating 1 minute at 100 steps/minute and 3 minutes at 60 steps/minute. After the workout and cardio intervals I stretched out my back, biceps and lower back for 30 minutes and then had my post workout shake.