Hello, this is my first log.
27 years old
5'8"
200 pounds
Roughly 25% bf i believe
Current cycle i just started is 200mg/week test e dosed at 100mg every 3.5 days. I have AI on hand if needed, as well as PCT.
Current diet consists of a total of 2250 cals per day. This is a 500 calorie defict per day.
Macros are as follows: 225g carbs, 200g protein, 65g fat
I do not have a precise/strict eating window/schedule. I try to eat a small meal every 3-4 hours though. My daily meals just aim to hit my macros needs.
The foods i eat are as follows:
Proteins: Skinless chicken breast, 93-7 ground turkey, eggs, egg whites, canned tuna, canned herring, organic peanut butter (contains no ingredients besides salt and peanuts), steaks (more rare), whey protein powder
Carbs: 15 grain bread, bananas, whole grain spaghetti, flour tortillas, onions, peppers, brocolli, mixed veggies
Fats: Fats are sourced from previously listed foods
Lifting schedule is a standard PPL routine. (I actually do Push, Legs, Pull, just my personal prefernce)
Day 1: Chest/Triceps/Front Delts/Traps
Bench press 3 sets of 10 reps @ 185 lbs
V bar tricep pushdown 3 sets to failure @ 75 lbs
Front delt raises 3 sets to failure @ 10 pounds in each hand
Inclined dumbell press 3 sets of 8-10 @ 60 pounds
Overhead tricep cable extension 3 sets to failure @ 25 pounds
Shoulder shrugs 3 sets to failure @ 80 pounds each hand
Day 2: Legs
Leg press 3 sets of 6ish reps @ 700 pounds
Smith machine calf raises 3 sets of 20ish reps @ 280ish pounds
Leg extensions 3 sets of 8-10 reps @ 160 pounds
leg curls 3 sets of 8-10 reps at 120 pounds
Day 3: Back/biceps/forearms/rear delts
Lat pulldown 3 sets 8-12 reps @ 110 pounds
Hammer curls 3 sets to failure @ 35-40 pounds
forearm twist bar(not exactly sure what this is called) 3 sets to failure with 12.5 pounds
seated isolated row machine 3 sets of 8-12 reps with roughly 70 pounds on each arm
preacher curls 3 sets to failure @ 50-60 pounds
cable face pulls 3 sets to failure @ 35 pounds
Day 4: Rest
Repeat.
I do my best to get 25 minutes of treadmill time in at the end of every workout. usually a 3.5mph walk on a 6-10 incline. Trying to aim for 150 minutes of this cardio per week.
27 years old
5'8"
200 pounds
Roughly 25% bf i believe
Current cycle i just started is 200mg/week test e dosed at 100mg every 3.5 days. I have AI on hand if needed, as well as PCT.
Current diet consists of a total of 2250 cals per day. This is a 500 calorie defict per day.
Macros are as follows: 225g carbs, 200g protein, 65g fat
I do not have a precise/strict eating window/schedule. I try to eat a small meal every 3-4 hours though. My daily meals just aim to hit my macros needs.
The foods i eat are as follows:
Proteins: Skinless chicken breast, 93-7 ground turkey, eggs, egg whites, canned tuna, canned herring, organic peanut butter (contains no ingredients besides salt and peanuts), steaks (more rare), whey protein powder
Carbs: 15 grain bread, bananas, whole grain spaghetti, flour tortillas, onions, peppers, brocolli, mixed veggies
Fats: Fats are sourced from previously listed foods
Lifting schedule is a standard PPL routine. (I actually do Push, Legs, Pull, just my personal prefernce)
Day 1: Chest/Triceps/Front Delts/Traps
Bench press 3 sets of 10 reps @ 185 lbs
V bar tricep pushdown 3 sets to failure @ 75 lbs
Front delt raises 3 sets to failure @ 10 pounds in each hand
Inclined dumbell press 3 sets of 8-10 @ 60 pounds
Overhead tricep cable extension 3 sets to failure @ 25 pounds
Shoulder shrugs 3 sets to failure @ 80 pounds each hand
Day 2: Legs
Leg press 3 sets of 6ish reps @ 700 pounds
Smith machine calf raises 3 sets of 20ish reps @ 280ish pounds
Leg extensions 3 sets of 8-10 reps @ 160 pounds
leg curls 3 sets of 8-10 reps at 120 pounds
Day 3: Back/biceps/forearms/rear delts
Lat pulldown 3 sets 8-12 reps @ 110 pounds
Hammer curls 3 sets to failure @ 35-40 pounds
forearm twist bar(not exactly sure what this is called) 3 sets to failure with 12.5 pounds
seated isolated row machine 3 sets of 8-12 reps with roughly 70 pounds on each arm
preacher curls 3 sets to failure @ 50-60 pounds
cable face pulls 3 sets to failure @ 35 pounds
Day 4: Rest
Repeat.
I do my best to get 25 minutes of treadmill time in at the end of every workout. usually a 3.5mph walk on a 6-10 incline. Trying to aim for 150 minutes of this cardio per week.
