2/24/26
Day 13...
Waz good !! Lets get into today's log!!
I went to bed last night early around 10:00p.m and I woke up around 7:00 a.m
Total sleep: 9 hrs!!
Weigh in 243.3 ( after 3 meals)
Supplements/ Cycle:
nothing today..
weekly dosage
-375mg us pharmacies test e
-150mg us pharmacies test prop
-150mg us pharmacies tren ace
test e is dosed 1x per week, test p and tren ace E.O.D.
Training:
Back/Biceps/Abs
& Cardio:
20 Min warmup on elliptical
178 calories
Exercise#1
Lat Pulldowns
warmup sets
Set#1. 110lbs x 15reps
Set#2. 121lbs x 10 reps
Working Sets
Set#1 209lbs x 5 reps
Set# 209lbs x 4 reps
Set#3. 209lbs x 4 reps
Exercise#2
Hammer strength Iso rows
Set#1 115lbs x 8 reps
Set#2 115lbs x 8 reps
Set#3 115lbs x 8 reps
Exercise#3
Seated close grip cable rows
Set#1 165lbs x 7 reps
Set#2 187lbs x 6 reps
Set#3. 187lbs x 4 reps
dropset 143lbs x 4 reps
Exercise#4
Iso supinated lat pulldown machine
Set#1 90lbs x 8 reps
Set#2. 90lbs x 8reps
Set#3. 115lbs x 2 reps
dropset 90lbs x 6 reps
Exercise#5
Lower Back extensions
Set#1 Bw x 20reps
Set#2 25lbs x 15 reps
Set#3 45lbs x 12 reps
Exercise#6
Iso seated cable curls
Set#1. 125lbs x 10 reps
Set#2. 125lbs x 10reps
Set#3. 125lbs x 10 reps
Set#4. 125lbs x 10 reps
Exercise#7
One arm preacher curls
Set#1 60lbs x 6 reps
Set#2 45lbs x 10 reps
Set#3 45lbs x 10 reps
Set#4. 45lbs x 8 reps
Set#5. 45lbs x 7 reps
Set# 6 45lbs x 6 reps
Exercise#8
Cable Crunches
Set#1. 60lbs x 35 reps
Set#2. 60lbs x 35 reps
Set#3. 70lbs x 25 reps
Set#4 70lbs x 25 reps
Cardio:
45 min Stair Stepper level 3-7 random mode
Calories 531
Felt really good today during training but I didnt do as much Biceps as I wanted cause gym was overly crowded!! went during prime time .. But I hit a couple PR's on lat pulldowns and seated cable rows!!
Good pump overall for back... !! I think im going to drop the weight and go for more reps in the future for Biceps they seem to respond better doing higher reps for me .. I didnt get as good a pump going heavy with low reps today..
Meals/Nutrition:
Meal 1:
300 g egg whites
2 whole eggs
1 cup black beans
Calories: ~515, Protein: ~60 g, Carbs: ~40 g, Fat: ~10 g
Meal 2:
200 g 93/7 lean ground beef
125 g white rice
Calories: ~466, Protein: ~44 g, Carbs: ~29 g, Fat: ~16 g
Meal 3:
175 g 93/7 lean ground beef
75 g white rice
Calories: ~372, Protein: ~38 g, Carbs: ~17 g, Fat: ~14 g
Meal 4:
350 g egg whites
2 whole eggs
80 g white rice
Calories: ~398, Protein: ~51 g, Carbs: ~18 g, Fat: ~10 g
Daily Totals:
Calories: ~1,751, Protein: ~193 g, Carbs: ~104 g, Fat: ~50 g
I almost forgot... I ran out of protein powder last night and its throwing me off my macro game a lil!!
Im not gonna be able to get more protein powder till maybe the weekend so imma be eating a whole Lotta egg whites till then
Day 13...
Waz good !! Lets get into today's log!!
I went to bed last night early around 10:00p.m and I woke up around 7:00 a.m
Total sleep: 9 hrs!!
Weigh in 243.3 ( after 3 meals)
Supplements/ Cycle:
nothing today..
weekly dosage
-375mg us pharmacies test e
-150mg us pharmacies test prop
-150mg us pharmacies tren ace
test e is dosed 1x per week, test p and tren ace E.O.D.
Training:
Back/Biceps/Abs
& Cardio:
20 Min warmup on elliptical
178 calories
Exercise#1
Lat Pulldowns
warmup sets
Set#1. 110lbs x 15reps
Set#2. 121lbs x 10 reps
Working Sets
Set#1 209lbs x 5 reps
Set# 209lbs x 4 reps
Set#3. 209lbs x 4 reps
Exercise#2
Hammer strength Iso rows
Set#1 115lbs x 8 reps
Set#2 115lbs x 8 reps
Set#3 115lbs x 8 reps
Exercise#3
Seated close grip cable rows
Set#1 165lbs x 7 reps
Set#2 187lbs x 6 reps
Set#3. 187lbs x 4 reps
dropset 143lbs x 4 reps
Exercise#4
Iso supinated lat pulldown machine
Set#1 90lbs x 8 reps
Set#2. 90lbs x 8reps
Set#3. 115lbs x 2 reps
dropset 90lbs x 6 reps
Exercise#5
Lower Back extensions
Set#1 Bw x 20reps
Set#2 25lbs x 15 reps
Set#3 45lbs x 12 reps
Exercise#6
Iso seated cable curls
Set#1. 125lbs x 10 reps
Set#2. 125lbs x 10reps
Set#3. 125lbs x 10 reps
Set#4. 125lbs x 10 reps
Exercise#7
One arm preacher curls
Set#1 60lbs x 6 reps
Set#2 45lbs x 10 reps
Set#3 45lbs x 10 reps
Set#4. 45lbs x 8 reps
Set#5. 45lbs x 7 reps
Set# 6 45lbs x 6 reps
Exercise#8
Cable Crunches
Set#1. 60lbs x 35 reps
Set#2. 60lbs x 35 reps
Set#3. 70lbs x 25 reps
Set#4 70lbs x 25 reps
Cardio:
45 min Stair Stepper level 3-7 random mode
Calories 531
Felt really good today during training but I didnt do as much Biceps as I wanted cause gym was overly crowded!! went during prime time .. But I hit a couple PR's on lat pulldowns and seated cable rows!!
Good pump overall for back... !! I think im going to drop the weight and go for more reps in the future for Biceps they seem to respond better doing higher reps for me .. I didnt get as good a pump going heavy with low reps today..
Meals/Nutrition:
Meal 1:
300 g egg whites
2 whole eggs
1 cup black beans
Calories: ~515, Protein: ~60 g, Carbs: ~40 g, Fat: ~10 g
Meal 2:
200 g 93/7 lean ground beef
125 g white rice
Calories: ~466, Protein: ~44 g, Carbs: ~29 g, Fat: ~16 g
Meal 3:
175 g 93/7 lean ground beef
75 g white rice
Calories: ~372, Protein: ~38 g, Carbs: ~17 g, Fat: ~14 g
Meal 4:
350 g egg whites
2 whole eggs
80 g white rice
Calories: ~398, Protein: ~51 g, Carbs: ~18 g, Fat: ~10 g
Daily Totals:
Calories: ~1,751, Protein: ~193 g, Carbs: ~104 g, Fat: ~50 g
I almost forgot... I ran out of protein powder last night and its throwing me off my macro game a lil!!
Im not gonna be able to get more protein powder till maybe the weekend so imma be eating a whole Lotta egg whites till then
