[Andrew Martinez]

164.6lbs this morning
Been having a bit more sodium been sweating a loooooot

Legs and Calf’s
Lying leg curls 4×8-12
Barbell squats 3×8-12
Leg Press 3×15-20
DB RDLS 3×8-12
Leg Extensions 4×10-15
Standing calf raises 4×15-20

All this took me 45mins, man I wanted to puke, not pushing to abs failure but just enough to stimulate growth so I can push more sets and lower the rest time to push intensity, my leg press went down 4 plates from normal, knees feel happy

7-12 sets total for each muscle group for legs

Loving this style of training, still trying to get stronger but not brute strong and taking 2-5 min rest periods, still want to squat 4 plates, but with quality reps not strength style reps

[Andrew Martinez]

165.2lbs

Arms and abs
Close grip bench x3 6-12 reps
Alt db curls 3×10-15
SA tricep pushdown 4×10-15
Preacher curls 4×10-15
Seated Tricep machine 4×10-20
Hammer curls 3×8-12
Overhead Tricep extension 2×15-25 reps
Incline db curls 2×10-15
Ab crunches 5×15-25

Good session, just went off how I felt, free style the session but still with purpose and intent, high pace higher volume is working well for me, I’m having fun in the gym, in and out but feeling good leaving

Loving this new style of training, way more enjoyable for me

[Andrew Martinez]

162.6 today

Rest day aswell

lowering step count on days where i dont got work to 8k has helped me 100%, feeling less leg fatigue as yesterday i hit 20k steps. Thinking about this work schedule more, its alternating weeks, 4am-1pm one week, 1pm-10pm the next, i dont know if like this im not a bodybuilder or a compeitor just wanna be big, but my sleep would 100% suffer more just to make an extra $5hr which could be worth it or could not be, only i will know that but we shall see

Arms and Abs Tomorrow

[Andrew Martinez]

165 this morning

Back and rear delts today

Supinated lat Pulldowns x3

Upperback machine row x4

SA DB Row x3

BB Row x3

Rear Delt Flys x3

Calf’s x5

I loved upper lower, and logging lifts, but what I’ve realized is that love is short term I lose interest and the fun aspect after 3 weeks, been following Sas a lot, love his mindset on training

Today was just freestyle, if I felt good i pushed more sets on that exercise food is there so I know I can recover, I’m not logging anything no data nothing, just going off pump and lifting as heavy and hard as I can, not taking any lifts past failure only going to complete reps by myself if it’s 50/50 I don’t take it, I also work 9hr days so I’m watching for how my body feels from work and if I can push more volume

I’m aiming for 8-15 working sets per muscle group, today I did 11 sets total for back split between lat and upper back, felt good pump was unreal, going high pace low rest times and man I love this, I feel connected like I never have been before, not looking at my phone and staying locked in keeping pace high has really done me well today, 45min session which is great for work haha I got 9hrs today

Rest day tomorrow

• This reply was modified 5 months, 2 weeks ago by  Andrew Martinez.

[Andrew Martinez]

Hey sas just a question, how do you progress lifts? Do you remember mentally what you hit last workout

I wanna ditch a log book but I don’t know how to haha

I progress a couple main lifts , it’s hard to forget if it’s just a few. But for the most part I do by feel on the day and just go as hard a so can , most I can push my body in that moment instead of comparing it to previous sessions

Now I’m not saying this is the best way. But it was and will still work, and I just find logging everything I do boring. I just don’t find it fun. [/quote]
Hey sas thank you! I to find logging boring, I had taken a break from lifting like 6 months because I was stuck logging, following a training plan, meal plan and I get mentally sick of it and hated it, I’m lifestyle so I want it to be fun

So i appreciate the insight of how you train! Switching to bro split definitely made it more fun for me, still hate log booking haha

[Andrew Martinez]

Hey sas just a question, how do you progress lifts? Do you remember mentally what you hit last workout

I wanna ditch a log book but I don’t know how to haha

[Andrew Martinez]

Lower B Today
Body weight: 164.6lbs
Kcals: 3300

Training was fun and progressed so much in lifts, I played around with my rotation had SLDLS first which gonna stick with this as I loved it, my leg curl stillll went up in reps, progression is coming fast, keeping tempo locked in and executing with intent not just moving weight for the sake of moving weight, pump was insane my legs are trashed haha all muscles have amazing connection for me as I’ve practiced a lot of posing and feeling the muscle contract haha idk if that helps but I did it for years always in the morning 😂

Definitely holding some water and inflammation, my digestion has been absolutely wrecked for the past week, trying to correct it, removed all veggies and supplements with greens powder, i removed all oats and COR to see if that’s the problem too

So
Meal 1 is peri workout
25g carbs 10g EAA
Banana

INTRA
25g carbs

Meal 2
Eggs
Rice
Sourdough
Banana
1 scoop whey

Meal 3
Chicken
Rice
Avocado
Apple

Meal 4
Chicken
Rice or potatoe
Avocado
Banana

Going to run this, didn’t really add anything new just kept the same foods in, I did add avocado which I know digest well as it’s been used in the past

[Andrew Martinez]

Thanks Jordan!

[Andrew Martinez]

Hey hilly and no always warm haha

I wanna take a greens powder sadly TBJP is out of USA and the shipping is kinda insane for me haha!

But thank you I will definitely incorporate more variety of proteins and different fat sources, my digestion in the past 5 days has been awful so I’ve been trying to get this straight because I’m 7 weeks into a bulk and this isn’t the best situation for a bulk haha

It’s at the point where every meal I eat my stomach just wants to explode haha idk why 😅

• This reply was modified 5 months, 3 weeks ago by  Andrew Martinez.

[Andrew Martinez]

Yes I totally forgot to add fruits! I always have fruits in meals 100g always

And I would love to have variety in protein sources, I’m kind of on a tight budget, what’s a cheaper option other than chicken ?

And for carbs, my schedule is packed from wake to sleep, so I easily prep rice, I try to prep potatoes but I hated it tbh haha but I will give this a go!

I will implement glutamine aswell!

Thank you!!

[Andrew Martinez]

Thank you for the reply!!

And yes I only have 1 meal of COR and Whey post workout and that’s it, the rest is Whole Foods always!

[Andrew Martinez]

Upper B Today
Weight: 164.2
Kcals: 3400

Amazing session, progressed on literally everything today, some got double progression and some got 3 rep progressions, felt amazing when i woke up, only slept about 5.5hrs so if everything in progressing at this rate then im happy. Got 9hrs shift today should be a easy day, for me work is always the worst Sunday-Tuesday, close to the weekend it’s a breeze but still gonna put my all into work like I do training haha

Tomorrow is 4th of July! Excited for some fireworks

[Andrew Martinez]

Rest day today

Weight: 162lbs

Kcals:3100

I totally lied, i wrote myself a bro split and man writing it out sounded so boring, so for now, im just gonna keep going with what i got, saw Jordan say it takes what it takes. Gonna push for this upper lower as long as i can.

Playing around with split rotations, dont know if i wanna rotate upper with chest focus and back focus, might just stick to all my pressing in the start of the sessions, pulling for me progresses no matter what for some reason, but push movements after pulling tends to suffer a tad

[Andrew Martinez]

Thought my account was just broken for a second haha 😅

[Andrew Martinez]

Weight: 163lbs
Training: Lower A
Kcals: 3300
Today’s training ass to be honest, hard for me to focus, some stuff felt heavy as hell. I’m on my feet 8-10 hours out of the day 23k steps max some days, I love upper lower but man I don’t think for my lifestyle right now it’s best for me, sessions are kind of long and I wake up 30mins early than normal to fit in the session before work

I’ve done bro split before but never really got results because I did (rest pause sets often, past failure, partials) all that fun stuff haha, but I’m gonna just make me a “bro split” and see how much better my recovery is, my legs feel trashed everyday which effects my work environment sometimes.

Trial and error is the fun part I guess haha

New Split:

Day 1: Chest & Shoulders (front and side delt)
(6 sets of chest, 2 front delt, 4 sets of laterals)
Day 2: Back & Rear Delts & Abs
(6 lat, 6 upper back, 3 rear Delt)
Day 3: Rest
Day 4: Biceps & Triceps & Abs (no press work)
(6-7 sets each)
Day 4: Legs & Calf’s
(6-7 sets of quads, 6 sets of hams, 3 calf’s)
Day 6: Rest
Day 7: Rest

Hopefully shorter sessions and allows me maybe 30-40 minutes of extra sleep haha, progress is all that matters