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Been a while on posting my log but still making progress.
Been very busy over last year with my new job in a completely new industry. Anyways I am lifting 5x a week and I do jiu jitsu twice a week. I will post my workout and diet after my next gym session and keep going from there.
Been very busy over last year with my new job in a completely new industry. Anyways I am lifting 5x a week and I do jiu jitsu twice a week. I will post my workout and diet after my next gym session and keep going from there.
@MadStacker welcome back to the EVO family
I remember you from last year.Post up training diet, EVO family is here for you.
ChatGPT-Powered Chest Hypertrophy Tracker**
**Overview**
I’ve been using ChatGPT to track training volume and monitor progressive overload. It’s a game-changer: every set, rep, and pound logged helps me stay in the optimal hypertrophy zone and see exactly when I’m improving.
**Why It Works**
* Start a dedicated chat thread for each muscle group (e.g., “Chest”)
* Record your 1-rep max for the primary compound lift (mine is 315 lbs)
* Define your hypertrophy goal (working weight or target 1RM)
* Log every set: reps + weight → ChatGPT calculates total volume and compares to your last session
* Get instant feedback on whether you’re overloading
**Current Stats**
* 2 years ago: 285 lbs (no muscle)
* Now: 230 lbs, 17.5″ arms, 34″ waist
* 1RM Flat Bench Press: 315 lbs
**Diet**
* 3 × 30 g protein shakes throughout the day
* Dinner: 16 oz ribeye + Velveeta mac ’n’ cheese + broccoli
* Aim: \~1 g protein per lb bodyweight (\~230 g/day)
**Chest Workout Routine**
* **Primary Goal:** 225 lbs × 100 total reps
* Currently: 3 × 10 reps at 225 lbs (50 reps total)
* Progression plan:
* 4 × 10 at 225 lbs → 9,000 lbs volume
* 5 × 8 at 225 lbs → 9,000 lbs volume
* 5 × 10 at 225 lbs → 11,250 lbs volume (50 reps)
* Then increase weight or add sets/reps (e.g., 235 lbs × 5×10)
* **Secondary Chest Work (choose one per session):**
* Incline dumbbell press: 60–80 lbs per hand, 4–5 sets
* High-volume cable fly (low-to-high): 20–30 lbs per side, 4–5 sets
* **Triceps:**
* Cable pushdowns: 2+ grip variations, 4–5 sets × 15–20 reps
* **Shoulders:**
* Lateral raises: 15–20 reps, 20 lbs → 15 lbs, 4–5 sets
* **Frequency:**
* Chest twice per week
* Log each session separately for volume comparison
Let’s get after it—pure math, no fluff.
**Overview**
I’ve been using ChatGPT to track training volume and monitor progressive overload. It’s a game-changer: every set, rep, and pound logged helps me stay in the optimal hypertrophy zone and see exactly when I’m improving.
**Why It Works**
* Start a dedicated chat thread for each muscle group (e.g., “Chest”)
* Record your 1-rep max for the primary compound lift (mine is 315 lbs)
* Define your hypertrophy goal (working weight or target 1RM)
* Log every set: reps + weight → ChatGPT calculates total volume and compares to your last session
* Get instant feedback on whether you’re overloading
**Current Stats**
* 2 years ago: 285 lbs (no muscle)
* Now: 230 lbs, 17.5″ arms, 34″ waist
* 1RM Flat Bench Press: 315 lbs
**Diet**
* 3 × 30 g protein shakes throughout the day
* Dinner: 16 oz ribeye + Velveeta mac ’n’ cheese + broccoli
* Aim: \~1 g protein per lb bodyweight (\~230 g/day)
**Chest Workout Routine**
* **Primary Goal:** 225 lbs × 100 total reps
* Currently: 3 × 10 reps at 225 lbs (50 reps total)
* Progression plan:
* 4 × 10 at 225 lbs → 9,000 lbs volume
* 5 × 8 at 225 lbs → 9,000 lbs volume
* 5 × 10 at 225 lbs → 11,250 lbs volume (50 reps)
* Then increase weight or add sets/reps (e.g., 235 lbs × 5×10)
* **Secondary Chest Work (choose one per session):**
* Incline dumbbell press: 60–80 lbs per hand, 4–5 sets
* High-volume cable fly (low-to-high): 20–30 lbs per side, 4–5 sets
* **Triceps:**
* Cable pushdowns: 2+ grip variations, 4–5 sets × 15–20 reps
* **Shoulders:**
* Lateral raises: 15–20 reps, 20 lbs → 15 lbs, 4–5 sets
* **Frequency:**
* Chest twice per week
* Log each session separately for volume comparison
Let’s get after it—pure math, no fluff.
@MadStacker this seems strange broly i would cut the volume on the 1st sets and up it on the drop sets
I appreciate that. Yeah I reread and I think i made it more confusing than it needs to be.
What i am trying to do on flat bench is get to 100 reps 225lbs with GVT 10x10
Currently I can hit 50 reps but with only like 3 sets of 10 reps and the other sets taper down to 8 reps then 6 reps until I hit about 50.
My short term goal is to hit 50 reps 5x10 then work towards 60 reps and onward.
The way I wrote it was confusing.
Is my plan solid?
@MadStacker Keep up the good work. Chief, I like the different exercises you're doing, you won't go wrong.
@MadStacker bro good job on this! i got mad respect for your hardwork. keep up the grind
50 reps is a good plan bro but lets update more
I will do that. Thanks for the accountability.
I appreciate it. I think the biggest thing for me growth wise was realizing it's a roller coaster and not a straight line. We just need to keep gaining consistent altitude, though, even as we go up and down.
I appreciate it. I will keep updating.
@MadStacker bros you looking great on this training! lots of good exercises.
Hitting your chest and your upper body hard. That's some good volume.
that would be awesome
@MadStacker Very nice job, man. I like the different exercises you're doing. Keep up the good work and keep the grind going.
@MadStacker This is a true iron hardcore training session that you're putting together. I'm proud of you. Keep up the good work.
@MadStacker Looking really good on the weight training session that you're putting together. I like the different exercises. Keep it up.
Thats really interesting utilizing gpt for this
bro that true. you can't force perfection. that like me thinking every lot lizard gonna give perfect bj
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