Approved Log 1st Block Pre-Cycle Log

[Bravo_Alpha]

sorry about your separation I've been down that route before
you can either let it consume you or you can fight back and better yourself it's really your choice make the right decision

Starting on the right foot. I feel like being here will be a great support system and motivator.

 

[Bravo_Alpha]

definitely get your diet up
we need to see what you're eating on a daily basis this is very important so that we can help improve on that

I already know it’s gonna change a lot. I’ll post my base line this weekend

 

[Bravo_Alpha]

I have a lot of respect for you for wanting to get your life turned around
A LOT of respect. this is the place to do it and we will help you

Thank you

 

[Bravo_Alpha]

Alcohol and smoking are no good
the best bodybuilders in the world don't do any of that that's where you need to start fixing

Yea everything is in motion now. I’m not gunning to be a body builder but seeking the advice and guidance here from some solid body builders is humbling to say the least. Looking forward to growing thru this

 

[ballin2504]

We’re here for ya. Can’t wait to watch your progress.

 

[BigArms42]

Yea everything is in motion now. I’m not gunning to be a body builder but seeking the advice and guidance here from some solid body builders is humbling to say the least. Looking forward to growing thru this

@Bravo_Alpha you will grow hard lets see some more training updates

 

[25homes]

folowing

 

[Bravo_Alpha]

Alright so I’m going to try and share right from my training and macro logs and post some pics along with it.


This was from 12/19, a typical work day meal log

Breakfast: 5am

• Cereal with berries, banana, milk, coffee with half & half, and a protein bar.
• Totals: Protein 37.70, Carbs 129.4, Fat 26.4, Calories 887.

Lunch: 11am

• Tuna fish & meat/cheese sandwich, Artesano bread, peanut butter, hard salami, Muenster cheese, pop tart, and a granola bar.
• Totals: Protein 39.67, Carbs 218.33, Fat 54.83, Calories 1543.84.

Pre Workout: taken with breakfast

• Collagen and BCAA.
• Totals: Protein 14.00, Carbs 1.75, Fat 0, Calories 62.5.

Snack: 8 am & 2pm

• Tuna packet and cracker pack.
• Totals: Protein 18.00, Carbs 25, Fat 9.5, Calories 260.

Dinner: 5pm

• Grilled cheese, chicken thighs, carrots, and sweet potato.
• Totals: Protein 67.00, Carbs 75.3, Fat 50.73, Calories 1026.8.

Daily Totals:

• Protein 176.37, Carbs 449.78, Fat 141.47, Calories 3780.14.

This is from yesterday 12/23, and I trained Back/biceps yesterday at noon so post workout was my lunch.


Breakfast: 7am & 10am protein shake snack

• Coffee with half & half, protein bar, and sausage, egg & cheese biscuit.
• Totals: Protein 48.20, Carbs 58.3, Fat 67.5, Calories 1011.5.

Pre Workout:

• BCAA and collagen.
• Totals: Protein 14.00, Carbs 1.75, Fat 0, Calories 62.5.

Post Workout: “lunch”

• Protein shake and milk.
• Totals: Protein 37.00, Carbs 21.5, Fat 14.5, Calories 367.5.

Dinner: 6pm

• Chicken thighs, carrots, small potatoes, milk, and chocolate chip cookies.
• Totals: Protein 92.54, Carbs 89.95, Fat 75.7, Calories 1411.27.

Daily Totals:

• Protein 191.74, Carbs 171.5, Fat 157.7, Calories 2852.77.

I definitely miss little snacks here and there on my logs but try to be super accurate and consistent. Generally speaking I feel like I’m getting my macros in but might start doing 2x protein shakes daily in between my three main meals.

 

[Bravo_Alpha]

As for my lifts I’ll try to summarize from my training log app and share some pics so you can see where I’m starting at. Friday 12/22 I hit Chest/triceps and yesterday was Back/biceps. Today I’m hitting Legs/shoulders




Friday: Chest/triceps



Incline Twist Press:

• 30.0 x 8.0
• Seated DB chest press/twist: 25.0 x 10.0, 15.0 x 12.0 (To Failure)

Incline Bench Press:

• 90.0 x 10.0
• Smith incline: 90.0 x 8.0, 70.0 x 8.0, 50.0 x 10.0

Close Grip Bench / Farmers Walk:

• Close Grip Bench: 40.0 x 10.0, 35.0 x 8.0 (Discontinued due to shoulder instability)
• Farmers Walk: 35.0 x 100.0 (10M forward/reverse to failure)

V-Bar Tricep Pushdown:

• 32.5 x 10.0 (Warmup)
• 42.5 x 10.0, 37.5 x 10.0, 32.5 x 10.0 (Final)

Dips:

• 165.0 x 8.0, 165.0 x 6.0, 165.0 x 8.0, 165.0 x 6.0

Bench Press:

• 108.0 x 10.0 (Warmup)
• ISO-lateral machine: 198.0 x 5.0, 198.0 x 6.0, 108.0 x 12.0 (Focus on stability and form)

Flyes:

• 55.0 x 10.0 (Warmup)
• Machine Flyes: 85.0 x 10.0, 70.0 x 10.0

Saturday: Back/biceps


Deadlift:

• 135.0 x 10.0 (Warmup)
• Slight back pain, stretched and felt better under weight.
• 225.0 x 5.0, 185.0 x 6.0, 225.0 x 5.0.
• Left hip flexor/upper glute tight with a "pinging" sensation.

Lat Pulldown:

• 75.0 x 12.0 (Warmup)
• Under grip: 90.0 x 10.0, 105.0 x 10.0, 120.0 x 10.0.

Rowing Machine:

• 1.5 x 8.0 (500M)
• Helped loosen up tight muscles.

Preacher Curl:

• 40.0 x 10.0
• Left arm "pinging."
• 50.0 x 6.0, narrow grip better but feels weird.

Barbell Curl:

• 50.0 x 10.0 (Switched to standing EZ bar curl)
• 40.0 x 10.0 (Wide grip to failure), 40.0 x 10.0 (Narrow to failure).

Close Grip Seated Cable Row:

• 75.0 x 10.0
• Feeling strong with good tension.
• 90.0 x 10.0, 105.0 x 10.0, 120.0 x 10.0.

Alternate Hammer Curl:

• 32.5 x 6.0
• Back hurts, but arms don't.
• 25.0 x 8.0 (Going to failure on all sets), 22.5 x 10.0 (Failure).

Goblet Squat Curl:

• 44.0 x 10.0 (Good back tension/stretch)
• Hold the bell, not the grip.
• Switch to kneeling position: 44.0 x 10.0.

Barbell Rollout:

• 100.0 x 15.0
• Bodyweight rollouts on a mini wheel

 

[Bravo_Alpha]

Some progress pictures. Definitely got some wear and tear in my joints from working in the trades and old injuries. My shoulders need some work, my posterior chain might be prone to tweaks if I’m not careful from an old left ankle/foot injury years ago. I’m not lifting super heavy compound lifts until I am more stable and have some gear/supps to recover.


For some reason it’s not letting me upload files now. Stay tuned for pics

 

[Bravo_Alpha]

Was finally able to load some pictures. Yesterday I went rather easy on Legs/shoulders because my back was pinged up.


-Hack Squat--

• 90.0 x 12.0 (Warmup)
  • *#1 still tender from yesterday
• 180.0 x 8.0
• 140.0 x 10.0
• 90.0 x 10.0

--Split Squat--

• 42.5 x 20.0
  • *#2 back is still bothering me. gonna make this a short session
• 32.5 x 20.0

--High Stance Leg Press--

• 90.0 x 10.0
  • *#3 just seeing if this felt better. moving to calves then shoulders

--Seated Calf Raise--

• 90.0 x 10.0
  • *#4
• 90.0 x 10.0
• 90.0 x 10.0

--Seated Military Press--

• 50.0 x 10.0
  • *#5
• 70.0 x 10.0
• 90.0 x 10.0

--Lying Rear Lateral Raises--

• 17.5 x 10.0
  • *#6
• 20.0 x 12.0

--Dumbbell Seated Lateral Raises--

• 20.0 x 12.0
  • *#7
• 17.5 x 12.0

--Bent-Over Row--

• 50.0 x 10.0
• 50.0 x 10.0
• 50.0 x 10.0

 

[SteveSmi]

thanks for the great updates man

 

[going2cycle]

Was finally able to load some pictures. Yesterday I went rather easy on Legs/shoulders because my back was pinged up.


-Hack Squat--

• 90.0 x 12.0 (Warmup)
  • *#1 still tender from yesterday
• 180.0 x 8.0
• 140.0 x 10.0
• 90.0 x 10.0

--Split Squat--

• 42.5 x 20.0
  • *#2 back is still bothering me. gonna make this a short session
• 32.5 x 20.0

--High Stance Leg Press--

• 90.0 x 10.0
  • *#3 just seeing if this felt better. moving to calves then shoulders

--Seated Calf Raise--

• 90.0 x 10.0
  • *#4
• 90.0 x 10.0
• 90.0 x 10.0

--Seated Military Press--

• 50.0 x 10.0
  • *#5
• 70.0 x 10.0
• 90.0 x 10.0

--Lying Rear Lateral Raises--

• 17.5 x 10.0
  • *#6
• 20.0 x 12.0

--Dumbbell Seated Lateral Raises--

• 20.0 x 12.0
  • *#7
• 17.5 x 12.0

--Bent-Over Row--

• 50.0 x 10.0
• 50.0 x 10.0
• 50.0 x 10.0

@Bravo_Alpha good pics i am glad to see the full push
how about drop sets why no drops?

As for my lifts I’ll try to summarize from my training log app and share some pics so you can see where I’m starting at. Friday 12/22 I hit Chest/triceps and yesterday was Back/biceps. Today I’m hitting Legs/shoulders




Friday: Chest/triceps



Incline Twist Press:

• 30.0 x 8.0
• Seated DB chest press/twist: 25.0 x 10.0, 15.0 x 12.0 (To Failure)

Incline Bench Press:

• 90.0 x 10.0
• Smith incline: 90.0 x 8.0, 70.0 x 8.0, 50.0 x 10.0

Close Grip Bench / Farmers Walk:

• Close Grip Bench: 40.0 x 10.0, 35.0 x 8.0 (Discontinued due to shoulder instability)
• Farmers Walk: 35.0 x 100.0 (10M forward/reverse to failure)

V-Bar Tricep Pushdown:

• 32.5 x 10.0 (Warmup)
• 42.5 x 10.0, 37.5 x 10.0, 32.5 x 10.0 (Final)

Dips:

• 165.0 x 8.0, 165.0 x 6.0, 165.0 x 8.0, 165.0 x 6.0

Bench Press:

• 108.0 x 10.0 (Warmup)
• ISO-lateral machine: 198.0 x 5.0, 198.0 x 6.0, 108.0 x 12.0 (Focus on stability and form)

Flyes:

• 55.0 x 10.0 (Warmup)
• Machine Flyes: 85.0 x 10.0, 70.0 x 10.0

Saturday: Back/biceps


Deadlift:

• 135.0 x 10.0 (Warmup)
• Slight back pain, stretched and felt better under weight.
• 225.0 x 5.0, 185.0 x 6.0, 225.0 x 5.0.
• Left hip flexor/upper glute tight with a "pinging" sensation.

Lat Pulldown:

• 75.0 x 12.0 (Warmup)
• Under grip: 90.0 x 10.0, 105.0 x 10.0, 120.0 x 10.0.

Rowing Machine:

• 1.5 x 8.0 (500M)
• Helped loosen up tight muscles.

Preacher Curl:

• 40.0 x 10.0
• Left arm "pinging."
• 50.0 x 6.0, narrow grip better but feels weird.

Barbell Curl:

• 50.0 x 10.0 (Switched to standing EZ bar curl)
• 40.0 x 10.0 (Wide grip to failure), 40.0 x 10.0 (Narrow to failure).

Close Grip Seated Cable Row:

• 75.0 x 10.0
• Feeling strong with good tension.
• 90.0 x 10.0, 105.0 x 10.0, 120.0 x 10.0.

Alternate Hammer Curl:

• 32.5 x 6.0
• Back hurts, but arms don't.
• 25.0 x 8.0 (Going to failure on all sets), 22.5 x 10.0 (Failure).

Goblet Squat Curl:

• 44.0 x 10.0 (Good back tension/stretch)
• Hold the bell, not the grip.
• Switch to kneeling position: 44.0 x 10.0.

Barbell Rollout:

• 100.0 x 15.0
• Bodyweight rollouts on a mini wheel

good training but drop sets can be added at least 25 range

 

[Bravo_Alpha]

@Bravo_Alpha good pics i am glad to see the full push
how about drop sets why no drops?


good training but drop sets can be added at least 25 range

A lot of times I do drop sets but I don’t go back into my training app to adjust the numbers. Half lazy half just trying to stay focused on the lifts.

Depending on the exercise or where I’m at in my sessions I may or may not do a drop set just to save some gas for other exercises.

But like yesterday with my ass/lower back tweak I didn’t really do any drops for legs except on the calf raises I just didn’t log it accurately. Military press I actually did go back to 50# on the smith and rep to failure. Some shit I just forget to log. Again I’ll try to get more and more accurate and consistent with the logs as I get used to it.

But I do incorporate some drop sets in my sessions. Kind of just depends on how I’m feeling.

Thanks for poppin in!
Happy holidays to everyone

 

[Mobster]

My backs been 'pinging' recently

 

[Bravo_Alpha]

My backs been 'pinging' recently

No bueno. What do you do for work? I have a lot of load just from climbing stairs, walking around the job site all day and putting 300# windows in. A lot of ladder work too so my whole body gets tweaked from twisting and lifting.

 

[CEO]

Bros thanks for getting the food pictures up looks really good

 

[ROIDDERS]

lots of good carbs fats and proteins in those meals good job

 

[chesty]

make sure you tighten everything up and you're only putting quality in your body

 

[Ulter]

for sure you have a good lean-based to work with