Approved Log Coming Back Training log

[bss]

Yes sir. I’ve done the work to get to this point so might as well continue smashing it and see what I can do. I want to try putting together some training plans and exercises targeted for growth. I’m starting a new cycle, so hopefully the gains will come. Still working on food and eating enough. I’ve got a lot to learn but with the help of some of the @onyxlabs team and my own research I’ll get there one day.

Writing the programs is honestly the easy half, the eating is the bit that decides whether the new cycle turns into anything, and thats the skill most blokes take longest to build.

 

[GHgut4life]

s

Yes sir. I’ve done the work to get to this point so might as well continue smashing it and see what I can do. I want to try putting together some training plans and exercises targeted for growth. I’m starting a new cycle, so hopefully the gains will come. Still working on food and eating enough. I’ve got a lot to learn but with the help of some of the @onyxlabs team and my own research I’ll get there one day.

smashing it brother

 

[Justaguy]

s

smashing it brother

Cheers. Appreciate it. I’m trying to learn as much as possible and work on technique. I feel my workout volumes may be too much sometimes but I get through them. I’m think maybe slightly less sets/reps and heavier weight instead. I’ve got alot to learn but I’m actually enjoying the process. Appreciate all the feedback from yourself and everyone else.

 

[Justaguy]

Writing the programs is honestly the easy half, the eating is the bit that decides whether the new cycle turns into anything, and thats the skill most blokes take longest to build.

The food is going to be my hardest part for sure. I’ve never been a big eater despite the size I was. And have a lot of food issues to try work through. But I’ll get there eventually. A lot to learn but I’m enjoying it for once and kinda like the mental changes I’m going through.

 

[Justaguy]

Long work days and still getting in the training bro, pushing hard.

Arms look big and hard nice pics!

Long work days and still getting in the training bro, pushing hard.

Arms look big and hard nice pics!

Cheers brother. Gotta do what I gotta do. And I’ve made it this far. Now it’s a personal challenge to see what I can actually achieve.

 

[Justaguy]

Good popping side triceps

Lucky for me as I have the legs and thighs of a small child .

 

[Justaguy]

12-8-26
Weigh in:
87.3kgs
Warmup
Treadmill x 15mins (7 speed x 5 incline)
Pec Flys
12x 57.5kgs, 10x 65kgs, 10x72.5kgs
Close Grip Cable Row
12x 59.1kgs, 12x63.3kgs, 9.5x68.2kgs failure
Cable Tricep Extensions
12x40.9kgs, 12x 45.5kgs, 12x 50kgs
Cable Bicep Curls
12x 22.7kgs, 10x 22.7kgs, 6x27.3kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
Warm down
Slow treadmill walk for 10mins
Hydration
Electrolytes during workout, 4.5 litres water during the day.
Post workout
Protein shake with steel cut oats in it
Breakfast
Homemade breakfast muffin
Lunch
Homemade pad Thai
Snack
Can of chilli tuna and small chocolate muffin
Dinner
Bbq’d chicken with pesto pasta
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:00am - 430pm , 11.5hrs

SPONSORED BY @Onyx Labs

 

[Justaguy]

17/08/26
Weigh in
87.5kgs
Warmup
10mins incline treadmill walk 7km/hr incline 5
T Bar Row
10x 22.5kgs, 8x 25kgs, 8x 27.5kgs
Assisted Pull ups (15kg assist)
3x12
Single Arm Dumbell Row
10x 17.5kgs, 8x 25kgs, 6x 26kgs ( both sides ) failed
Rear Delt Fly
10x 35kgs, 8x 37.5kgs , 8x 37.5kgs
Preacher Curls (ezy bar )
10x 25kgs, 10x 27.5kgs, 10x 30kgs
Planks
2x sets to failure
Hydration
Electrolytes during training, 5lts water during day
Breakfast
Protein shake with 1/4 cup steel cut oats
Homemade breakfast muffin
( 50g Protein, 18g carbs, 18g fat, 448 cals)
Lunch
Honey soy chicken fried rice
(47g protein, 69.5g carbs, 5.5g fat, 531 cals)
Snack
2x Homemade high protein chocolate banana muffins
Dinner
Chicken satay skewers, “fried rice - (smart rice, eggs, shallots, garlic, ginger, chilli, no soy sauce)
Sleep
8:30pm - 2:30am (gym 3:00am -4:15am )
Work
5:00am - 4:30pm
Sponsored by @Onyx Labs

 

[GHgut4life]

17/08/26
Weigh in
87.5kgs
Warmup
10mins incline treadmill walk 7km/hr incline 5
T Bar Row
10x 22.5kgs, 8x 25kgs, 8x 27.5kgs
Assisted Pull ups (15kg assist)
3x12
Single Arm Dumbell Row
10x 17.5kgs, 8x 25kgs, 6x 26kgs ( both sides ) failed
Rear Delt Fly
10x 35kgs, 8x 37.5kgs , 8x 37.5kgs
Preacher Curls (ezy bar )
10x 25kgs, 10x 27.5kgs, 10x 30kgs
Planks
2x sets to failure
Hydration
Electrolytes during training, 5lts water during day
Breakfast
Protein shake with 1/4 cup steel cut oats
Homemade breakfast muffin
( 50g Protein, 18g carbs, 18g fat, 448 cals)
Lunch
Honey soy chicken fried rice
(47g protein, 69.5g carbs, 5.5g fat, 531 cals)
Snack
2x Homemade high protein chocolate banana muffins
Dinner
Chicken satay skewers, “fried rice - (smart rice, eggs, shallots, garlic, ginger, chilli, no soy sauce)
Sleep
8:30pm - 2:30am (gym 3:00am -4:15am )
Work
5:00am - 4:30pm
Sponsored by @Onyx Labs

you are on right track with t-bars and pulls up but need more volume brother

@floridaman1984 @bss @HarleyGuy

 

[Justaguy]

you are on right track with t-bars and pulls up but need more volume brother

@floridaman1984 @bss @HarleyGuy

Thanks mate. I wasn’t feeling it , kids keep bringing germs home. but still dragged my ass to gym anyway to stay consistent. Tommorrow is another day and I’ll rest up this arvo, hydrate and get ready for tommorrow

 

[Justaguy]

19-8-26
Weigh in:
87.5kgs
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Close Grip Cable Rows
12x 59.1kgs, 12x 63.6kgs, 10x 68.2kgs
Cable Tricep Extension
12x 22.7kgs, 12x 25kgs, 8x27.3kgs (each side)
Lat Pullowns
12x 45.5kgs, 12x 50kgs, 10x 52.5kgs (failed)
Cable Bicep Curls
12x 45.5kgs, 12x 50kgs, 8x 54.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
One Arm Rear Delt Pulls
12x 30kgs, 12x 25kgs, 12x 20kgs ( each side - drop set)
Pec Flys
12x 57.5kgs, 12x 62.5kgs, 8x 70kgs (failed)
Warm down
Slow treadmill walk for 5mins
Hydration
Electrolytes during workout, 4 litres water during the day.
Post workout
Protein shake with steel cut oats in it
Breakfast
Homemade breakfast muffin
Lunch
Homemade chicken skewers with satay dip, “fried rice with egg and greens”
Snack
Can of chilli tuna and homemade banana and coconut bread
Dinner
Steak, small serve homemade chips, with rice and spinach
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

Blood work came back all good so upped test to 375mg week and will be adding npp when my postie arrives. As always thanks for the support and motivation. Currently trying to learn as much as I can in regards to food, eating habits and macros etc. new to all that. But let’s see what I can do. Cheers everywhere, hope your all smashing it.

SPONSORED BY @Onyx Labs

 

[GHgut4life]

19-8-26
Weigh in:
87.5kgs
Warmup
Treadmill x 15mins (6.5 speed x 5 incline)
Close Grip Cable Rows
12x 59.1kgs, 12x 63.6kgs, 10x 68.2kgs
Cable Tricep Extension
12x 22.7kgs, 12x 25kgs, 8x27.3kgs (each side)
Lat Pullowns
12x 45.5kgs, 12x 50kgs, 10x 52.5kgs (failed)
Cable Bicep Curls
12x 45.5kgs, 12x 50kgs, 8x 54.5kgs (failure)
Assisted Pull Ups ( 20kgs assist)
3x12 reps
One Arm Rear Delt Pulls
12x 30kgs, 12x 25kgs, 12x 20kgs ( each side - drop set)
Pec Flys
12x 57.5kgs, 12x 62.5kgs, 8x 70kgs (failed)
Warm down
Slow treadmill walk for 5mins
Hydration
Electrolytes during workout, 4 litres water during the day.
Post workout
Protein shake with steel cut oats in it
Breakfast
Homemade breakfast muffin
Lunch
Homemade chicken skewers with satay dip, “fried rice with egg and greens”
Snack
Can of chilli tuna and homemade banana and coconut bread
Dinner
Steak, small serve homemade chips, with rice and spinach
Sleep
8pm - 3am, 7hrs ( Gym 3:30am - 4:45am 1.25hr)
Work
5:30pm - 430pm , 11hrs

Blood work came back all good so upped test to 375mg week and will be adding npp when my postie arrives. As always thanks for the support and motivation. Currently trying to learn as much as I can in regards to food, eating habits and macros etc. new to all that. But let’s see what I can do. Cheers everywhere, hope your all smashing it.

SPONSORED BY @Onyx Labs

leaning out daily brother

 

[Justaguy]

leaning out daily brother

Trying my best mate. Getting there bit by bit