Approved Log Eternalzunshines Newbie Log

[eternalzunshine]

training looks like

Day 1:
chest / tri
Bench Or smith Machine 150-160 lbs 8 reps 5-7 sets
Incline Dumbells 50 lbs 4 sets 8 reps
decline dumbells 50 lbs 4 sets 8 reps
chest press 190 lbs 7-8 reps 5 sets
Cable crossover / high and low calbes 2 sets each 22.5 lbs per cable
Cable pushdowns 160 lbs 5-7 sets (i mix bar and rope depending on what feels good)
tricep dumbell extensions 35 lbs 10 reps 2 sets
Weight assisted Dips (main thing that's increased my strength here) as many sets until I get to 200 lbs assistance (around 10)
*If I work out at home I do 100 pushups (20-25 at a time depending on style)

Day 2:
Back/bi
Bent over rows 160 lbs 6-8 reps 4 sets
Lat Pulldowns 6 sets 125 lbs
Seated Row 5-6 sets 8 reps 190 lbs
weight assisted pullups 3 sets
Dumbell curls 4 sets 40 lbs
hammer curls 4 sets 45 lbs
easy bar curls 3 sets
forearm curl (idk if this is what its called but I just turn my wrist with a 30 lb weight) 4 sets
cable forearm pulldowns 6 sets 160 lbs
Preacher curls 90 lbs first set 6 reps 70 lbs second and third set and 50 lbs to failure
one arm preacher curls at 30 lbs 3 sets each arm
2 sets concentration curls with 20 lb weight 7-8 reps

Day 3: Legs
squat 245 x 5 reps 5 sets (after warmup with 135)
leg press 360lbs 8 reps 6 sets (2 sets of each foot position)
leg extensions 230 lbs 8 reps 6 sets
leg curls 8 reps 4 sets
calf raises 135 lbs 30 reps 8 sets

day 4: shoulders / core
shoulder press 70 lbs 10 reps
arnold press 40 lbs *each 8 reps 5 sets
front raises 25 lbs 8 reps 8 sets
side raises 25 lbs 8 reps 6 sets

weighted situps 25 lb weight 20/20/20/15/15
supine bicycle 5 sets to failure
flutter kicks 5 sets to failure
bridges 5 sets 1 min

day 5 is sometimes rest and sometimes restarting day 1

Height 5'11 weight 215lbs body fat probably around 20-25 percent i'm really not sure though (body dysmorphia)

Diet is roughly 3000 cal a day. Breakfast i have been doing a few raw eggs a lot idk why. I also like to do a protein bar or protein shake with whole milk and a piece of fruit. Lunch is mostly baked chicken breast for lunch with rice or quinoa and tons of spinach salad with sweet peppers. I sometimes do red meat or salmon. Have been fairly good about eating whole foods other than canned tuna. Dinner Is also a lot of chicken / eggs / rice / quinoa / spinach salad. Doing a lot of fruit and kale smoothies as snacks I also eat cans of tuna a lot as snacks or peanut butter straight from the jar and tons of bananas.

The first two months of weight lifting I cut down from 250lbs to 208 lbs and then the second two months bulked to 218 lbs. Ideally i'd like to be around 200lbs and a LOT stronger with a better aesthetic. My biggest struggle is sleep as my job and sober living program only afford me 5 and a half hours a night 6 days a week. Compared to when I started (had never lifted weights in my life) I have come really really far strength wise in a short amount of time even if my lifts aren't huge. A bit sad to post these pics of myself after eating cheat day at the buffet today with no pump but probably best that my first post is me at my worst.

So I am thinking one more month of bulking because my gains have been so high this last month vs the first 3 months of training and after that starting a cut. Curious as to what I should aim for calorie wise as I design my diet. Ideally in 4-6 months when I start a new bulk i'd like to try an oral possibly anavar as reccomended because I am staying away from needles as I am 4 months sober.

Really appreciate all the positive feedback guys hope this log is sufficient for now and i'll try and get a better hold on my diet next week on payday and give you guys a more solid nutrition plan.

All advice appreciated thanks brothers.

 

[going2cycle]

training looks like

Day 1:
chest / tri
Bench Or smith Machine 150-160 lbs 8 reps 5-7 sets
Incline Dumbells 50 lbs 4 sets 8 reps
decline dumbells 50 lbs 4 sets 8 reps
chest press 190 lbs 7-8 reps 5 sets
Cable crossover / high and low calbes 2 sets each 22.5 lbs per cable
Cable pushdowns 160 lbs 5-7 sets (i mix bar and rope depending on what feels good)
tricep dumbell extensions 35 lbs 10 reps 2 sets
Weight assisted Dips (main thing that's increased my strength here) as many sets until I get to 200 lbs assistance (around 10)
*If I work out at home I do 100 pushups (20-25 at a time depending on style)

Day 2:
Back/bi
Bent over rows 160 lbs 6-8 reps 4 sets
Lat Pulldowns 6 sets 125 lbs
Seated Row 5-6 sets 8 reps 190 lbs
weight assisted pullups 3 sets
Dumbell curls 4 sets 40 lbs
hammer curls 4 sets 45 lbs
easy bar curls 3 sets
forearm curl (idk if this is what its called but I just turn my wrist with a 30 lb weight) 4 sets
cable forearm pulldowns 6 sets 160 lbs
Preacher curls 90 lbs first set 6 reps 70 lbs second and third set and 50 lbs to failure
one arm preacher curls at 30 lbs 3 sets each arm
2 sets concentration curls with 20 lb weight 7-8 reps

Day 3: Legs
squat 245 x 5 reps 5 sets (after warmup with 135)
leg press 360lbs 8 reps 6 sets (2 sets of each foot position)
leg extensions 230 lbs 8 reps 6 sets
leg curls 8 reps 4 sets
calf raises 135 lbs 30 reps 8 sets

day 4: shoulders / core
shoulder press 70 lbs 10 reps
arnold press 40 lbs *each 8 reps 5 sets
front raises 25 lbs 8 reps 8 sets
side raises 25 lbs 8 reps 6 sets

weighted situps 25 lb weight 20/20/20/15/15
supine bicycle 5 sets to failure
flutter kicks 5 sets to failure
bridges 5 sets 1 min

day 5 is sometimes rest and sometimes restarting day 1

Height 5'11 weight 215lbs body fat probably around 20-25 percent i'm really not sure though (body dysmorphia)

Diet is roughly 3000 cal a day. Breakfast i have been doing a few raw eggs a lot idk why. I also like to do a protein bar or protein shake with whole milk and a piece of fruit. Lunch is mostly baked chicken breast for lunch with rice or quinoa and tons of spinach salad with sweet peppers. I sometimes do red meat or salmon. Have been fairly good about eating whole foods other than canned tuna. Dinner Is also a lot of chicken / eggs / rice / quinoa / spinach salad. Doing a lot of fruit and kale smoothies as snacks I also eat cans of tuna a lot as snacks or peanut butter straight from the jar and tons of bananas.

The first two months of weight lifting I cut down from 250lbs to 208 lbs and then the second two months bulked to 218 lbs. Ideally i'd like to be around 200lbs and a LOT stronger with a better aesthetic. My biggest struggle is sleep as my job and sober living program only afford me 5 and a half hours a night 6 days a week. Compared to when I started (had never lifted weights in my life) I have come really really far strength wise in a short amount of time even if my lifts aren't huge. A bit sad to post these pics of myself after eating cheat day at the buffet today with no pump but probably best that my first post is me at my worst.

So I am thinking one more month of bulking because my gains have been so high this last month vs the first 3 months of training and after that starting a cut. Curious as to what I should aim for calorie wise as I design my diet. Ideally in 4-6 months when I start a new bulk i'd like to try an oral possibly anavar as reccomended because I am staying away from needles as I am 4 months sober.

Really appreciate all the positive feedback guys hope this log is sufficient for now and i'll try and get a better hold on my diet next week on payday and give you guys a more solid nutrition plan.

All advice appreciated thanks brothers.

@eternalzunshine wonderful to see you start your new log and smart move to be detailed.

first if you come here for advice we need more information
your diet is not clear, we need to see actual meals and foods that you eat and when you eat them
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

and you need to post some pictures of meals

now for the bulking, looking at your bodyfat its high, you need to STOP the bulking cycle immediately and switch to cutting

now I would suggest you get on self-TRT
we help you adjust your diet
and you start cutting
you down with this plan?

 

[SteveSmi]

you definitely have a lot of room to improve but don't worry we are here to guide you the entire way

my first advice is checking out my fasting podcast and some of the things that I've written about fasting it's going to be a weapon for you. Fasted cardio especially will be a huge help

 

[Mobster]

That's too much chest work. Do half in one session and half in another

 

[QuadSweep]

can you post your meals and even include some pictures of them

 

[BodyMonster34]

bro don't care what anyone says
yo got a nice texas country body

 

[JasonPriest]

good start to this log. But obviously your weak spot is your diet so it's important to post as much info as possible

 

[MONSTRO]

I think you should just go into cut mode and get your body fat down then you will be with me on stage

 

[Vadim Fedorov]

do you plan on competing eventually or are you just doing this to lose weight?

 

[2Thick]

Please detail your Foods exactly for us so we can help you and guide you on that

 

[e2]

just focus on eating a healthy diet also I don't have a problem with you bulking up but keep in mind you will eventually have to cut

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

your body fat is a bit High to be using steroids in my opinion but let's see how this log works

 

[chesty]

a lot of guys use steroids with even higher body fat it's not a big deal to me

 

[ROIDDERS]

I'm looking forward to this log the point is you want to look better

 

[CEO]

bros forget bulking
just go full mode cutting IMO

 

[eternalzunshine]

do you plan on competing eventually or are you just doing this to lose weight?

no plans to compete just want to get really strong and aesthetically pleasing brother

 

[eternalzunshine]

@eternalzunshine wonderful to see you start your new log and smart move to be detailed.

first if you come here for advice we need more information
your diet is not clear, we need to see actual meals and foods that you eat and when you eat them
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

and you need to post some pictures of meals

now for the bulking, looking at your bodyfat its high, you need to STOP the bulking cycle immediately and switch to cutting

now I would suggest you get on self-TRT
we help you adjust your diet
and you start cutting
you down with this plan?

Sounds right brother. I will start doing some meal log tomorrow. What is self TRT exactly my knowledge of all this is super minimal.

 

[eternalzunshine]

just focus on eating a healthy diet also I don't have a problem with you bulking up but keep in mind you will eventually have to cut

I really did want to finish the remaining two weeks of my bulk as my lifts have increased dramatically in the last month and i'd really like to hold on to as much progress as possible during the cut.

 

[eternalzunshine]

Sounds right brother. I will start doing some meal log tomorrow. What is self TRT exactly my knowledge of all this is super minimal.

you definitely have a lot of room to improve but don't worry we are here to guide you the entire way

my first advice is checking out my fasting podcast and some of the things that I've written about fasting it's going to be a weapon for you. Fasted cardio especially will be a huge help

you definitely have a lot of room to improve but don't worry we are here to guide you the entire way

my first advice is checking out my fasting podcast and some of the things that I've written about fasting it's going to be a weapon for you. Fasted cardio especially will be a huge help

I used 4-18 intermittent fasting to cut the initial 40 lbs in my first two months getting down from 250 to 208 and then put on 10 lbs of mostly muscle (i believe) during this bulk.