Approved Log My Opening Day - 1st Cycle - Rookie Log

[bcbx212]

Hello Men!

Update ...

Tuesday 05/02/2023

Diet:

I drink about 80oz. of water a day.

Breakfast - 2 scrambled eggs, 1 slice of whole wheat toast (I am cutting the bread totally moving forward), 1 cup of coffee with Monk Fruit Sweetener.

Lunch - 6oz chicken breast, half cup of brown rice, water

Dinner - 8oz chicken breast, half cup of brown rice, 1 whole green squash

Snacks: Whole banana, cup of strawberries, 1 peeled apple, 4oz pineapple chunks, quarter cup of almonds

Workout:

Shoulders -

Seated over head barbell press - 4 sets 135 10 reps, 155 8 reps, 165 6 reps, 175 2.5 reps

Seated overhead press (Arnold's) - 3 Sets - 35 10 reps, 40 10 reps, 45 to exhaustion

Lateral raises - 30 lbs - 4 sets of 10

Barbell shrugs - 4 sets of 15 - 185lbs

Smith machine shrugs - 4 sets of 10 - 225lbs.

Seated reverse fly's - 4 Sets of 10 - 110, 115, 120, 125lbs.

Seated cable overhead presses - 4 sets of 10 - 140lbs (free motion machine)

I have stopped the semaglutide and put a pause on the Arginine and HCG and am starting to feel better as I was really fatigued the last couple of weeks with the extra compounds I added.

Still need to clean up the diet by removing the bread and rice totally and am added some fish oil and walnuts to the diet in order to have the healthy fats I am missing.

The fat around my midsection, which has been the bane of my physical existence, is shrinking pretty fast but I have not lost much weight in lbs.

One big takeaway on my first cycle thus far, ask the community before I start to modify anything.

I will update tomorrow with today's activity ...

Thanks fellas!!!

 

[SteveSmi]

nice volume, that workout is no joke

 

[BodyMonster34]

bro this workout not bad

 

[starboy]

Hello Men!

Update ...

Tuesday 05/02/2023

Diet:

I drink about 80oz. of water a day.

Breakfast - 2 scrambled eggs, 1 slice of whole wheat toast (I am cutting the bread totally moving forward), 1 cup of coffee with Monk Fruit Sweetener.

Lunch - 6oz chicken breast, half cup of brown rice, water

Dinner - 8oz chicken breast, half cup of brown rice, 1 whole green squash

Snacks: Whole banana, cup of strawberries, 1 peeled apple, 4oz pineapple chunks, quarter cup of almonds

Workout:

Shoulders -

Seated over head barbell press - 4 sets 135 10 reps, 155 8 reps, 165 6 reps, 175 2.5 reps

Seated overhead press (Arnold's) - 3 Sets - 35 10 reps, 40 10 reps, 45 to exhaustion

Lateral raises - 30 lbs - 4 sets of 10

Barbell shrugs - 4 sets of 15 - 185lbs

Smith machine shrugs - 4 sets of 10 - 225lbs.

Seated reverse fly's - 4 Sets of 10 - 110, 115, 120, 125lbs.

Seated cable overhead presses - 4 sets of 10 - 140lbs (free motion machine)

I have stopped the semaglutide and put a pause on the Arginine and HCG and am starting to feel better as I was really fatigued the last couple of weeks with the extra compounds I added.

Still need to clean up the diet by removing the bread and rice totally and am added some fish oil and walnuts to the diet in order to have the healthy fats I am missing.

The fat around my midsection, which has been the bane of my physical existence, is shrinking pretty fast but I have not lost much weight in lbs.

One big takeaway on my first cycle thus far, ask the community before I start to modify anything.

I will update tomorrow with today's activity ...

Thanks fellas!!!

@bcbx212 training was good today

the diet needs work still high gluten there, when are you starting the changes?

100% dont use anymore hcg

 

[CEO]

bros good training im following
diet change i wait

 

[ROIDDERS]

up the protein
up the fats
cut the carbs

 

[MONSTRO]

log respect go go go at it

 

[Vadim Fedorov]

yup im following the log

 

[2Thick]

training on point but diet man change it

 

[e2]

protein vs carbs vs fats bad ratios but log is g2g

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

hot like FIAAAAAAA nice log man

 

[QuadSweep]

happy to see you posting and updating

 

[Mobster]

170+ is getting to decent numbers

 

[25homes]

Hello Men!

Update ...

Tuesday 05/02/2023

Diet:

I drink about 80oz. of water a day.

Breakfast - 2 scrambled eggs, 1 slice of whole wheat toast (I am cutting the bread totally moving forward), 1 cup of coffee with Monk Fruit Sweetener.

Lunch - 6oz chicken breast, half cup of brown rice, water

Dinner - 8oz chicken breast, half cup of brown rice, 1 whole green squash

Snacks: Whole banana, cup of strawberries, 1 peeled apple, 4oz pineapple chunks, quarter cup of almonds

Workout:

Shoulders -

Seated over head barbell press - 4 sets 135 10 reps, 155 8 reps, 165 6 reps, 175 2.5 reps

Seated overhead press (Arnold's) - 3 Sets - 35 10 reps, 40 10 reps, 45 to exhaustion

Lateral raises - 30 lbs - 4 sets of 10

Barbell shrugs - 4 sets of 15 - 185lbs

Smith machine shrugs - 4 sets of 10 - 225lbs.

Seated reverse fly's - 4 Sets of 10 - 110, 115, 120, 125lbs.

Seated cable overhead presses - 4 sets of 10 - 140lbs (free motion machine)

I have stopped the semaglutide and put a pause on the Arginine and HCG and am starting to feel better as I was really fatigued the last couple of weeks with the extra compounds I added.

Still need to clean up the diet by removing the bread and rice totally and am added some fish oil and walnuts to the diet in order to have the healthy fats I am missing.

The fat around my midsection, which has been the bane of my physical existence, is shrinking pretty fast but I have not lost much weight in lbs.

One big takeaway on my first cycle thus far, ask the community before I start to modify anything.

I will update tomorrow with today's activity ...

Thanks fellas!!!

Keep grinding bro

 

[ballin2504]

Very nice workout and update

 

[Masonic Bodybuilder]

I am in to follow but I would prefer you to use Cardarine and adjust diet instead of steroids at your body fat man.

 

[Topps_Baseball88]

In for following this

 

[bcbx212]

Hello Men!

Update ....

May 4th Workout Log

Barbell Bench Press
1set: 135lbs 10reps
2set: 185lbs 8reps
3set: 225lbs 6reps
4set: 245lbs 4reps
5set: 275lbs 1rep

Barbell Incline Bench Press
1set: 135lbs 10reps
2set: 160lbs 8reps
3set: 185lbs 6reps
4set: 205lbs 4reps

Dips
1set(D): bodyweight 10reps
2set(D): bodyweight 10reps
3set(F): bodyweight 10reps

Cable Crossover
1set: 40lbs on each arm 10reps
2set: 40lbs on each arm 10reps
3set: 40lbs on each arm 10reps

Cable Tricep Extension
1set(D): 60lbs 10reps
2set(D): 60lbs 10reps
3set(F): 60lbs 10reps

Cable Push Down
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats, fruit and coffee - 2 fish oil capsules

2nd meal: 10oz center cut pork chop, 1/4 cup sweet potato, small handful of walnuts.

3rd meal: 10oz chicken breast, half cup of broccoli - 2 fish oil capsules

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)


May 5, 2023 Workout log

Back Squat
1set: 135lbs 10reps
2set: 185lbs 8reps
3set: 225lbs 6reps
4set: 245lbs 4reps
5set: 275lbs 3reps
6set: 315lbs 2rep

Front Squat
1set: 135lbs 10reps
2set: 135lbs 10reps
3set: 135lbs 10reps

Leg Hamstring Curl
1set: 120lbs 10reps
2set: 120lbs 10reps
3set: 120lbs 10reps

Leg Extension
1set: 120lbs 10reps
2set: 130lbs 10reps
3set: 140lbs 8reps

Standing Calf Raise
1set: 185lbs 10reps
2set: 185lbs 10reps
3set: 185lbs 8reps

Seated Calf Raise
1set: 70lbs 12reps
2set: 75lbs 10reps
3set: 80lbs 7reps

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats and coffee - 2 fish oil capsules

2nd meal: 10oz center cut pork chop, 1/4 cup roasted sweet potato, small handful of walnuts.

3rd meal: 10oz center cut pork chop, half cup of broccoli - 2 fish oil capsules

4th meal: 8oz chicken breast. 1/4 cup roasted sweet potato - small handful of walnuts

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)


May 6, 2023 Workout log

Barbell Bicep Curl
1set: 75lbs 8reps
2set: 75lbs 8reps
3set: 75lbs 8reps

Dumbbell Bicep Curl
1set: 35lbs on each arm 10reps
2set: 35lbs on each arm 10reps
3set: 35lbs on each arm to failure

Dumbbell Kickback
1set: 20lbs 10reps
2set: 20lbs 10reps
3set: 20lbs to failure

Cable Push Down
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Dumbbell Hammer Curl
1set: 40lbs on each arm 8reps
2set: 40lbs on each arm 8reps
3set: 40lbs on each arm 8reps

Cable Tricep Extension
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Seated Dumbbell Tricep Extension
1set: 60lbs 12reps
2set: 60lbs 12reps
3set: 60lbs 12reps

Skull Crusher
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Dumbbell Wrist Curl
1set: 35lbs 10reps
2set: 35lbs 10reps
3set: 35lbs 10reps

Cable Curl
1set: 50lbs 10reps
2set: 50lbs 10reps
3set: 50lbs 10reps

Cardio: 1 mile run, 15 minutes elliptical.

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats and coffee - 2 fish oil capsules

2nd meal: 10oz chicken breast, 1/4 cup roasted sweet potato, small handful of walnuts.

3rd meal: 8oz flank steak, half cup of broccoli - 2 fish oil capsules

4th meal: 8oz chicken breast. 1/4 cup roasted sweet potato - small handful of walnuts

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)

When I started the process 8 weeks ago I was 29% body fat, The caliper reading today has me at 18% body fat. Further, I have lost about 10% body fat but still weigh in at 217lbs., which is about the same weight I was when I started.

Advice or guidance on progress or changes needed to be made is appreciated.

Criticism constructive or other accepted as well ...

Please see progress pictures below.

 

[Masonic Bodybuilder]

Looks like a good plan bro