Approved Log 1st Block Pre-Cycle Log

[Ulter]

seems like you're hitting your stride now

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

Keep up with the consistency we love to see it

 

[2Thick]

post up some food pictures when you do your next meal we want to see

 

[Vadim Fedorov]

nice job it looks like you are kicking ass more and more as you go along

 

[MONSTRO]

monstro is impressed keep up the good work

 

[Mobster]

Lots of info

 

[ballin2504]

Everything is falling into place.

 

[25homes]

Here’s my training logs:


Friday chest and triceps with some shoulders because I traded shoulders on Sunday for core

02-09-2024​

--Barbell Bench Press--
135.0 x 10.0
185.0 x 8.0
185.0 x 5.0
155.0 x 10.0

--Incline Bench Press--high incline smith
100.0 x 10.0
120.0 x 9.0
130.0 x 6.0

--Chest Press--these are low cable flys tech
40.0 x 10.0
50.0 x 10.0
40.0 x 10.0

--Dumbbell Shoulder Press--
52.5 x 8.0
47.5 x 10.0
42.5 x 10.0

--V-Bar Tricep Pushdown--
70.0 x 12.0
80.0 x 6.0
60.0 x 15.0



Saturday was back and biceps again with no barbell work but kettlebell instead to switch it up

02-10-2024​

--Deadlift-- KB
53.0 x 10.0
62.0 x 10.0
70.0 x 10.0
53.0 x 10.0

--Close Grip Seated Cable Row--
90.0 x 10.0
120.0 x 10.0
135.0 x 10.0
120.0 x 10.0

--Lat Pulldown--
105.0 x 10.0
120.0 x 10.0
135.0 x 8.0
105.0 x 10.0

--Cable Curls--
70.0 x 10.0
80.0 x 10.0
90.0 x 10.0
70.0 x 10.0

--Cross Body Hammer Curl--
27.5 x 10.0
22.5 x 10.0
20.0 x 10.0


Sunday was leg and core focused with a lot of kettlebell work instead of barbell

02-11-2024​

--Goblet Squat--elevated heels
53.0 x 10.0
62.0 x 10.0
71.0 x 10.0
62.0 x 10.0
53.0 x 10.0

--Romanian Deadlift--inclined stance KB
44.0 x 10.0
53.0 x 10.0
44.0 x 10.0

--1-Leg Deadlift--
44.0 x 10.0
53.0 x 10.0
44.0 x 10.0

--Heel Touch / Butt Ups--
Heel Touch - 25.0 x 25.0
Butt Ups - 25.0 x 25.0
*exercises go back to back to complete 1 set
Heel Touch - 25.0 x 25.0
Butt Ups - 25.0 x 25.0
Heel Touch - 25.0 x 25.0
Butt Ups - 25.0 x 25.0

--Oblique Extension--10 each side
44.0 x 20.0
53.0 x 20.0
62.0 x 20.0
53.0 x 20.0
44.0 x 20.0

--Standing Calf Raise--body weight standing
170.0 x 25.0
170.0 x 25.0
170.0 x 35.0
*to failure

--Leg Extention--
70.0 x 10.0
90.0 x 10.0
110.0 x 10.0
130.0 x 10.0
110.0 x 10.0
*drop set

--Farmers Walk--to failure
53.0 x 10.0
62.0 x 10.0
71.0 x 10.0


Measurements were the same yesterday morning except my gut was half an inch smaller and my lat spread/chest is a half inch bigger. Those were pre pump measurements also.

great update

 

[Tiger Salman Khan]

You are doing good bro.....

 

[25homes]

food

I shared the training the other day; Sunday, Monday I posted. Meals this week have been


Snack
----------
Totals
Protein: 50.00
Carbs: 26
Fat: 12.5
Calories: 400

Quest Protein Shake
Serving Size: 1.00 shake
Total Calories: 170
Protein: 30
Carbs: 4
Total Fat: 3.5

Protein Bar
Serving Size: 1.00 bar (60g)
Total Calories: 230
Protein: 20
Carbs: 22
Total Fat: 9


--------------
Breakfast
--------------
Totals
Protein: 64.54
Carbs: 136.05
Fat: 60.5
Calories: 1343.6

Butter
Serving Size: 1.00 Tbsp
Total Calories: 99
Protein: 0
Carbs: 0
Total Fat: 11

BCAA
Serving Size: 0.50 Scoop
Total Calories: 27.5
Protein: 5
Carbs: 1.75
Total Fat: 0

Coffee With Half & Half
Serving Size: 1.00 Cup
Total Calories: 41.5
Protein: 1.2
Carbs: 1.3
Total Fat: 3.5

Collagen
Serving Size: 0.50 Serving
Total Calories: 35
Protein: 9
Carbs: 0
Total Fat: 0

Oatmeal
Serving Size: 1.00 packet (75g)
Total Calories: 300
Protein: 20
Carbs: 40
Total Fat: 7

Organic mixed berries
Serving Size: 155.00 g
Total Calories: 80.6
Protein: 1.01
Carbs: 19
Total Fat: 0

Sausage Links
Serving Size: 5.00 links (54g)
Total Calories: 300
Protein: 11.67
Carbs: 3.33
Total Fat: 26.67

Yogurt
Serving Size: 1.00 cup (170g)
Total Calories: 240
Protein: 10.67
Carbs: 30.67
Total Fat: 9.33

Artesano Bread
Serving Size: 2.00 slice (38g)
Total Calories: 220
Protein: 6
Carbs: 40
Total Fat: 3


-----------
Dinner
-----------
Totals
Protein: 48.00
Carbs: 30
Fat: 30
Calories: 600

Homemade Pot Roast
Serving Size: 2.00 Cup
Total Calories: 600
Protein: 48
Carbs: 30
Total Fat: 30


----------
Lunch
----------
Totals
Protein: 22.08
Carbs: 44.05
Fat: 34.19
Calories: 582.25

Artesano Bread
Serving Size: 2.00 slice (38g)
Total Calories: 220
Protein: 6
Carbs: 40
Total Fat: 3

Cheddar Cheese
Serving Size: 2.00 Slice
Total Calories: 180
Protein: 10
Carbs: 0
Total Fat: 16

Bologna
Serving Size: 2.00 Ounce
Total Calories: 182.25
Protein: 6.07
Carbs: 4.05
Total Fat: 15.19


---------------
Daily Totals
---------------
Protein: 184.62
Carbs: 236.1
Fat: 137.19
Calories: 2925.85

food looks good bro

 

[Bravo_Alpha]

A little update. Been a minute. Feeling good over the last few weeks. I just got pulled off a job and should be home every night for the next few weeks so I’m going to switch some things up with training and my diet. Still sitting around 169-172lbs.

Most of my diet has been consistently the same which has helped build some structure and routine for me but like some of y’all said I need to start jamming in more protein and diversity in my meals. I’m also trying to prioritize sleep and need to really tighten up my efforts there. I work a physical job on my feet all day so I’ve just been trying to listen to my body and train smart.

Progress pics and I’ll throw up my training from last weekend in a follow up post

 

[Bravo_Alpha]

02-16-2024​

--Bench Press-- DB
55.0 x 10.0
65.0 x 10.0
75.0 x 10.0

--Under Grip Bench Press--Olympic bench
95.0 x 10.0
95.0 x 10.0
95.0 x 10.0

--Chest Press-- low set cable fly press
40.0 x 10.0
50.0 x 10.0
40.0 x 10.0

--Stiff Arm Cable Chest Press--
50.0 x 10.0
60.0 x 10.0
60.0 x 10.0

--Bridge/Stiff Arm Skull Crusher--
44.0 x 15.0
*use a bench or box to support back in bridge position. perform stiff arm skull crusher with slight bend in the elbow. hits your lats & chest with tricep engagement as well
45.0 x 25.0
*perform with 45# plate to failure
45.0 x 25.0
*to failure

--Rope Tricep Pushdown--
60.0 x 10.0
50.0 x 10.0
40.0 x 10.0

02-17-2024​

--Pull Ups--
170.0 x 10.0
*5 drop then 5
170.0 x 10.0
*“. “
170.0 x 10.0
*same 5 - 5 to failure

--Seated Cable Row--
75.0 x 10.0
105.0 x 10.0
120.0 x 10.0

--1 Arm Lat Pulldown--
45.0 x 20.0
*10 each arm
60.0 x 14.0
*7 each arm
75.0 x 10.0
*5 each arm

--EZ Curl--
50.0 x 10.0
60.0 x 10.0
50.0 x 10.0

--Cable Curls--
70.0 x 10.0
*Lo set straight bar curl
80.0 x 10.0
90.0 x 10.0

--Close Grip Lat Pulldown--
90.0 x 10.0
105.0 x 10.0
120.0 x 10.0

--Preacher Curl--
27.5 x 20.0
*10 each arm
22.5 x 20.0
20.0 x 20.0

--Narrow Grip Pull Up--
170.0 x 6.0
*to failure
170.0 x 5.0
*to failure
170.0 x 4.0
*to failure

02-18-2024​

--Hanging Leg Raises--
50.0 x 30.0
50.0 x 25.0

--Lateral Raises / Front Delt Raises--
Lateral Raises - 15.0 x 15.0
Front Delt Raises - 15.0 x 15.0
Lateral Raises - 20.0 x 10.0
Front Delt Raises - 20.0 x 10.0
Lateral Raises - 15.0 x 15.0
Front Delt Raises - 15.0 x 15.0

--Shoulder Press-- smith machine
75.0 x 10.0
95.0 x 10.0
115.0 x 10.0
135.0 x 6.0

--Weighted Lunge / Standing Calf Raise--
20# medicine ball
Weighted Lunge - 20.0 x 20.0
*10 each side
Standing Calf Raise - 100.0 x 25.0
Weighted Lunge - 20.0 x 20.0
Standing Calf Raise - 100.0 x 25.0
Weighted Lunge - 20.0 x 20.0
Standing Calf Raise - 100.0 x 25.0
Weighted Lunge - 20.0 x 20.0
Standing Calf Raise - 100.0 x 25.0

--Russian Twist--10# medicine ball
10.0 x 50.0
10.0 x 50.0
10.0 x 50.0

--Bent Over Shrug / Shrug--Olympic BB
Bent Over Shrug - 115.0 x 10.0
*more shoulder/lat focused
Shrug - 115.0 x 10.0
Bent Over Shrug - 115.0 x 10.0
Shrug - 115.0 x 10.0
Bent Over Shrug - 115.0 x 10.0
Shrug - 115.0 x 10.0

--Run--400M intervals

 

[going2cycle]

A little update. Been a minute. Feeling good over the last few weeks. I just got pulled off a job and should be home every night for the next few weeks so I’m going to switch some things up with training and my diet. Still sitting around 169-172lbs.

Most of my diet has been consistently the same which has helped build some structure and routine for me but like some of y’all said I need to start jamming in more protein and diversity in my meals. I’m also trying to prioritize sleep and need to really tighten up my efforts there. I work a physical job on my feet all day so I’ve just been trying to listen to my body and train smart.

Progress pics and I’ll throw up my training from last weekend in a follow up post

@Bravo_Alpha you're looking great, I like it the muscle base is high with you and you're killing it, nice thick action

02-16-2024​

--Bench Press-- DB
55.0 x 10.0
65.0 x 10.0
75.0 x 10.0

--Under Grip Bench Press--Olympic bench
95.0 x 10.0
95.0 x 10.0
95.0 x 10.0

--Chest Press-- low set cable fly press
40.0 x 10.0
50.0 x 10.0
40.0 x 10.0

--Stiff Arm Cable Chest Press--
50.0 x 10.0
60.0 x 10.0
60.0 x 10.0

--Bridge/Stiff Arm Skull Crusher--
44.0 x 15.0
*use a bench or box to support back in bridge position. perform stiff arm skull crusher with slight bend in the elbow. hits your lats & chest with tricep engagement as well
45.0 x 25.0
*perform with 45# plate to failure
45.0 x 25.0
*to failure

--Rope Tricep Pushdown--
60.0 x 10.0
50.0 x 10.0
40.0 x 10.0

02-17-2024​

--Pull Ups--
170.0 x 10.0
*5 drop then 5
170.0 x 10.0
*“. “
170.0 x 10.0
*same 5 - 5 to failure

--Seated Cable Row--
75.0 x 10.0
105.0 x 10.0
120.0 x 10.0

--1 Arm Lat Pulldown--
45.0 x 20.0
*10 each arm
60.0 x 14.0
*7 each arm
75.0 x 10.0
*5 each arm

--EZ Curl--
50.0 x 10.0
60.0 x 10.0
50.0 x 10.0

--Cable Curls--
70.0 x 10.0
*Lo set straight bar curl
80.0 x 10.0
90.0 x 10.0

--Close Grip Lat Pulldown--
90.0 x 10.0
105.0 x 10.0
120.0 x 10.0

--Preacher Curl--
27.5 x 20.0
*10 each arm
22.5 x 20.0
20.0 x 20.0

--Narrow Grip Pull Up--
170.0 x 6.0
*to failure
170.0 x 5.0
*to failure
170.0 x 4.0
*to failure

02-18-2024​

--Hanging Leg Raises--
50.0 x 30.0
50.0 x 25.0

--Lateral Raises / Front Delt Raises--
Lateral Raises - 15.0 x 15.0
Front Delt Raises - 15.0 x 15.0
Lateral Raises - 20.0 x 10.0
Front Delt Raises - 20.0 x 10.0
Lateral Raises - 15.0 x 15.0
Front Delt Raises - 15.0 x 15.0

--Shoulder Press-- smith machine
75.0 x 10.0
95.0 x 10.0
115.0 x 10.0
135.0 x 6.0

--Weighted Lunge / Standing Calf Raise--
20# medicine ball
Weighted Lunge - 20.0 x 20.0
*10 each side
Standing Calf Raise - 100.0 x 25.0
Weighted Lunge - 20.0 x 20.0
Standing Calf Raise - 100.0 x 25.0
Weighted Lunge - 20.0 x 20.0
Standing Calf Raise - 100.0 x 25.0
Weighted Lunge - 20.0 x 20.0
Standing Calf Raise - 100.0 x 25.0

--Russian Twist--10# medicine ball
10.0 x 50.0
10.0 x 50.0
10.0 x 50.0

--Bent Over Shrug / Shrug--Olympic BB
Bent Over Shrug - 115.0 x 10.0
*more shoulder/lat focused
Shrug - 115.0 x 10.0
Bent Over Shrug - 115.0 x 10.0
Shrug - 115.0 x 10.0
Bent Over Shrug - 115.0 x 10.0
Shrug - 115.0 x 10.0

--Run--400M intervals

good training but i dont see high reps a few here and there but 25 reps sets a must
and push it up more , more training is a must

 

[SteveSmi]

those meals look delicious

 

[e2]

lots of good exercises in there

 

[2Thick]

nice to see someone doing some running and sprinting

 

[Vadim Fedorov]

400 meter intervals that is no joke

 

[MONSTRO]

I like how you're working with the medicine ball that's smart

 

[JasonPriest]

keep up the good work keep pushing