Approved Log My Opening Day - 1st Cycle - Rookie Log

[RealQuadzilla40]

Hello Men!

Update ....

May 4th Workout Log

Barbell Bench Press
1set: 135lbs 10reps
2set: 185lbs 8reps
3set: 225lbs 6reps
4set: 245lbs 4reps
5set: 275lbs 1rep

Barbell Incline Bench Press
1set: 135lbs 10reps
2set: 160lbs 8reps
3set: 185lbs 6reps
4set: 205lbs 4reps

Dips
1set(D): bodyweight 10reps
2set(D): bodyweight 10reps
3set(F): bodyweight 10reps

Cable Crossover
1set: 40lbs on each arm 10reps
2set: 40lbs on each arm 10reps
3set: 40lbs on each arm 10reps

Cable Tricep Extension
1set(D): 60lbs 10reps
2set(D): 60lbs 10reps
3set(F): 60lbs 10reps

Cable Push Down
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats, fruit and coffee - 2 fish oil capsules

2nd meal: 10oz center cut pork chop, 1/4 cup sweet potato, small handful of walnuts.

3rd meal: 10oz chicken breast, half cup of broccoli - 2 fish oil capsules

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)


May 5, 2023 Workout log

Back Squat
1set: 135lbs 10reps
2set: 185lbs 8reps
3set: 225lbs 6reps
4set: 245lbs 4reps
5set: 275lbs 3reps
6set: 315lbs 2rep

Front Squat
1set: 135lbs 10reps
2set: 135lbs 10reps
3set: 135lbs 10reps

Leg Hamstring Curl
1set: 120lbs 10reps
2set: 120lbs 10reps
3set: 120lbs 10reps

Leg Extension
1set: 120lbs 10reps
2set: 130lbs 10reps
3set: 140lbs 8reps

Standing Calf Raise
1set: 185lbs 10reps
2set: 185lbs 10reps
3set: 185lbs 8reps

Seated Calf Raise
1set: 70lbs 12reps
2set: 75lbs 10reps
3set: 80lbs 7reps

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats and coffee - 2 fish oil capsules

2nd meal: 10oz center cut pork chop, 1/4 cup roasted sweet potato, small handful of walnuts.

3rd meal: 10oz center cut pork chop, half cup of broccoli - 2 fish oil capsules

4th meal: 8oz chicken breast. 1/4 cup roasted sweet potato - small handful of walnuts

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)


May 6, 2023 Workout log

Barbell Bicep Curl
1set: 75lbs 8reps
2set: 75lbs 8reps
3set: 75lbs 8reps

Dumbbell Bicep Curl
1set: 35lbs on each arm 10reps
2set: 35lbs on each arm 10reps
3set: 35lbs on each arm to failure

Dumbbell Kickback
1set: 20lbs 10reps
2set: 20lbs 10reps
3set: 20lbs to failure

Cable Push Down
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Dumbbell Hammer Curl
1set: 40lbs on each arm 8reps
2set: 40lbs on each arm 8reps
3set: 40lbs on each arm 8reps

Cable Tricep Extension
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Seated Dumbbell Tricep Extension
1set: 60lbs 12reps
2set: 60lbs 12reps
3set: 60lbs 12reps

Skull Crusher
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Dumbbell Wrist Curl
1set: 35lbs 10reps
2set: 35lbs 10reps
3set: 35lbs 10reps

Cable Curl
1set: 50lbs 10reps
2set: 50lbs 10reps
3set: 50lbs 10reps

Cardio: 1 mile run, 15 minutes elliptical.

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats and coffee - 2 fish oil capsules

2nd meal: 10oz chicken breast, 1/4 cup roasted sweet potato, small handful of walnuts.

3rd meal: 8oz flank steak, half cup of broccoli - 2 fish oil capsules

4th meal: 8oz chicken breast. 1/4 cup roasted sweet potato - small handful of walnuts

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)

When I started the process 8 weeks ago I was 29% body fat, The caliper reading today has me at 18% body fat. Further, I have lost about 10% body fat but still weigh in at 217lbs., which is about the same weight I was when I started.

Advice or guidance on progress or changes needed to be made is appreciated.

Criticism constructive or other accepted as well ...

Please see progress pictures below.

View attachment 4545 View attachment 4547


View attachment 4549View attachment 4550

@bcbx212 good changes on the diet perfect and you're looking good

#1 thing your evening snack make it just water, no food, you need to prolong your fasting window.

#2 thing increase your cardio to 30minutes every day

And fish you have you bought liquid fish oil?

 

[MONSTRO]

log respect dont stop this

 

[2Thick]

i like the diet mods already
drop evening snack

 

[e2]

i want to see you eat in an 8 hour window can you?

 

[StevenDarwinMD]

APPROVED LOG

 

[CEO]

bros start making the meals fit into 8 hours

 

[ROIDDERS]

great log bump cardio to 30mg

 

[QuadSweep]

I think @ROIDDERS means 30min of cardio I agree fasted 30min cardio minimum
thanks for keeping log going

 

[Ulter]

Log is on the right path man

 

[Mobster]

Nice write up

 

[25homes]

Hello Men!

Update ....

May 4th Workout Log

Barbell Bench Press
1set: 135lbs 10reps
2set: 185lbs 8reps
3set: 225lbs 6reps
4set: 245lbs 4reps
5set: 275lbs 1rep

Barbell Incline Bench Press
1set: 135lbs 10reps
2set: 160lbs 8reps
3set: 185lbs 6reps
4set: 205lbs 4reps

Dips
1set(D): bodyweight 10reps
2set(D): bodyweight 10reps
3set(F): bodyweight 10reps

Cable Crossover
1set: 40lbs on each arm 10reps
2set: 40lbs on each arm 10reps
3set: 40lbs on each arm 10reps

Cable Tricep Extension
1set(D): 60lbs 10reps
2set(D): 60lbs 10reps
3set(F): 60lbs 10reps

Cable Push Down
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats, fruit and coffee - 2 fish oil capsules

2nd meal: 10oz center cut pork chop, 1/4 cup sweet potato, small handful of walnuts.

3rd meal: 10oz chicken breast, half cup of broccoli - 2 fish oil capsules

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)


May 5, 2023 Workout log

Back Squat
1set: 135lbs 10reps
2set: 185lbs 8reps
3set: 225lbs 6reps
4set: 245lbs 4reps
5set: 275lbs 3reps
6set: 315lbs 2rep

Front Squat
1set: 135lbs 10reps
2set: 135lbs 10reps
3set: 135lbs 10reps

Leg Hamstring Curl
1set: 120lbs 10reps
2set: 120lbs 10reps
3set: 120lbs 10reps

Leg Extension
1set: 120lbs 10reps
2set: 130lbs 10reps
3set: 140lbs 8reps

Standing Calf Raise
1set: 185lbs 10reps
2set: 185lbs 10reps
3set: 185lbs 8reps

Seated Calf Raise
1set: 70lbs 12reps
2set: 75lbs 10reps
3set: 80lbs 7reps

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats and coffee - 2 fish oil capsules

2nd meal: 10oz center cut pork chop, 1/4 cup roasted sweet potato, small handful of walnuts.

3rd meal: 10oz center cut pork chop, half cup of broccoli - 2 fish oil capsules

4th meal: 8oz chicken breast. 1/4 cup roasted sweet potato - small handful of walnuts

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)


May 6, 2023 Workout log

Barbell Bicep Curl
1set: 75lbs 8reps
2set: 75lbs 8reps
3set: 75lbs 8reps

Dumbbell Bicep Curl
1set: 35lbs on each arm 10reps
2set: 35lbs on each arm 10reps
3set: 35lbs on each arm to failure

Dumbbell Kickback
1set: 20lbs 10reps
2set: 20lbs 10reps
3set: 20lbs to failure

Cable Push Down
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Dumbbell Hammer Curl
1set: 40lbs on each arm 8reps
2set: 40lbs on each arm 8reps
3set: 40lbs on each arm 8reps

Cable Tricep Extension
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Seated Dumbbell Tricep Extension
1set: 60lbs 12reps
2set: 60lbs 12reps
3set: 60lbs 12reps

Skull Crusher
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Dumbbell Wrist Curl
1set: 35lbs 10reps
2set: 35lbs 10reps
3set: 35lbs 10reps

Cable Curl
1set: 50lbs 10reps
2set: 50lbs 10reps
3set: 50lbs 10reps

Cardio: 1 mile run, 15 minutes elliptical.

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats and coffee - 2 fish oil capsules

2nd meal: 10oz chicken breast, 1/4 cup roasted sweet potato, small handful of walnuts.

3rd meal: 8oz flank steak, half cup of broccoli - 2 fish oil capsules

4th meal: 8oz chicken breast. 1/4 cup roasted sweet potato - small handful of walnuts

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)

When I started the process 8 weeks ago I was 29% body fat, The caliper reading today has me at 18% body fat. Further, I have lost about 10% body fat but still weigh in at 217lbs., which is about the same weight I was when I started.

Advice or guidance on progress or changes needed to be made is appreciated.

Criticism constructive or other accepted as well ...

Please see progress pictures below.

View attachment 4545 View attachment 4547


View attachment 4549View attachment 4550

good start bro

 

[Tiger Salman Khan]

Great start bro...keep it up..........

 

[ballin2504]

Nice plan my man

 

[Topps_Baseball88]

Let's keep it going brother

 

[LoweRYN]

Hello Men!

Update ....

May 4th Workout Log

Barbell Bench Press
1set: 135lbs 10reps
2set: 185lbs 8reps
3set: 225lbs 6reps
4set: 245lbs 4reps
5set: 275lbs 1rep

Barbell Incline Bench Press
1set: 135lbs 10reps
2set: 160lbs 8reps
3set: 185lbs 6reps
4set: 205lbs 4reps

Dips
1set(D): bodyweight 10reps
2set(D): bodyweight 10reps
3set(F): bodyweight 10reps

Cable Crossover
1set: 40lbs on each arm 10reps
2set: 40lbs on each arm 10reps
3set: 40lbs on each arm 10reps

Cable Tricep Extension
1set(D): 60lbs 10reps
2set(D): 60lbs 10reps
3set(F): 60lbs 10reps

Cable Push Down
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats, fruit and coffee - 2 fish oil capsules

2nd meal: 10oz center cut pork chop, 1/4 cup sweet potato, small handful of walnuts.

3rd meal: 10oz chicken breast, half cup of broccoli - 2 fish oil capsules

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)


May 5, 2023 Workout log

Back Squat
1set: 135lbs 10reps
2set: 185lbs 8reps
3set: 225lbs 6reps
4set: 245lbs 4reps
5set: 275lbs 3reps
6set: 315lbs 2rep

Front Squat
1set: 135lbs 10reps
2set: 135lbs 10reps
3set: 135lbs 10reps

Leg Hamstring Curl
1set: 120lbs 10reps
2set: 120lbs 10reps
3set: 120lbs 10reps

Leg Extension
1set: 120lbs 10reps
2set: 130lbs 10reps
3set: 140lbs 8reps

Standing Calf Raise
1set: 185lbs 10reps
2set: 185lbs 10reps
3set: 185lbs 8reps

Seated Calf Raise
1set: 70lbs 12reps
2set: 75lbs 10reps
3set: 80lbs 7reps

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats and coffee - 2 fish oil capsules

2nd meal: 10oz center cut pork chop, 1/4 cup roasted sweet potato, small handful of walnuts.

3rd meal: 10oz center cut pork chop, half cup of broccoli - 2 fish oil capsules

4th meal: 8oz chicken breast. 1/4 cup roasted sweet potato - small handful of walnuts

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)


May 6, 2023 Workout log

Barbell Bicep Curl
1set: 75lbs 8reps
2set: 75lbs 8reps
3set: 75lbs 8reps

Dumbbell Bicep Curl
1set: 35lbs on each arm 10reps
2set: 35lbs on each arm 10reps
3set: 35lbs on each arm to failure

Dumbbell Kickback
1set: 20lbs 10reps
2set: 20lbs 10reps
3set: 20lbs to failure

Cable Push Down
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Dumbbell Hammer Curl
1set: 40lbs on each arm 8reps
2set: 40lbs on each arm 8reps
3set: 40lbs on each arm 8reps

Cable Tricep Extension
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Seated Dumbbell Tricep Extension
1set: 60lbs 12reps
2set: 60lbs 12reps
3set: 60lbs 12reps

Skull Crusher
1set: 60lbs 10reps
2set: 60lbs 10reps
3set: 60lbs 10reps

Dumbbell Wrist Curl
1set: 35lbs 10reps
2set: 35lbs 10reps
3set: 35lbs 10reps

Cable Curl
1set: 50lbs 10reps
2set: 50lbs 10reps
3set: 50lbs 10reps

Cardio: 1 mile run, 15 minutes elliptical.

Diet

Post workout - frozen mixed fruit, 26 gram serving of whey protein, super greens powder, almond milk

1st meal: 2 hard boiled eggs 1/4 cup steel oats and coffee - 2 fish oil capsules

2nd meal: 10oz chicken breast, 1/4 cup roasted sweet potato, small handful of walnuts.

3rd meal: 8oz flank steak, half cup of broccoli - 2 fish oil capsules

4th meal: 8oz chicken breast. 1/4 cup roasted sweet potato - small handful of walnuts

Evening snack - bowl of fresh fruit (strawberries, apples, pineapple, grapes)

When I started the process 8 weeks ago I was 29% body fat, The caliper reading today has me at 18% body fat. Further, I have lost about 10% body fat but still weigh in at 217lbs., which is about the same weight I was when I started.

Advice or guidance on progress or changes needed to be made is appreciated.

Criticism constructive or other accepted as well ...

Please see progress pictures below.

View attachment 4545 View attachment 4547


View attachment 4549View attachment 4550

@bcbx212 you should cut carbs and increase cardio. No question about it.

 

[bcbx212]

Adding injury report from other thread to my log …
Hello Men,

I am on week 9 of my first cycle and completely tore my Achilles tendon over the weekend.

I am scheduled for surgery on Thursday this week and am wondering what I should do about my cycle. I will be out of the gym for 3-4 weeks at least and moving slow for another 3-4 weeks.

See below for current run

Test cyp - 200mg a week
Test E - 250mg a week
Hgh - 2IU’s a day
Anastrazole- 2MG a week
B12 - 5IU’s a week

What should I discontinue or reduce until I get back healthy?

Thanks

 

[bcbx212]

Can anyone tell me what is a safe dose of HCG without tanking my estrogen?

I was recently injured and am in a self TRT dose. My testicles are feeling smaller and I really want to be fertile, any advice?

 

[SteveSmi]

Can anyone tell me what is a safe dose of HCG without tanking my estrogen?

I was recently injured and am in a self TRT dose. My testicles are feeling smaller and I really want to be fertile, any advice?

i don't understand man. hcg doesn't tank estrogen.

 

[sambee38]

Can anyone tell me what is a safe dose of HCG without tanking my estrogen?

I was recently injured and am in a self TRT dose. My testicles are feeling smaller and I really want to be fertile, any advice?

@bcbx212 HCG INCREASES estrogen not tanks it.

If you want bigger testicles use some hcgenerate the supplement, much better than HCG. I think n2bm.com will have it back in stock June 05. It will grow your nuts and wont increase estrogen.

 

[sambee38]

Adding injury report from other thread to my log …
Hello Men,

I am on week 9 of my first cycle and completely tore my Achilles tendon over the weekend.

I am scheduled for surgery on Thursday this week and am wondering what I should do about my cycle. I will be out of the gym for 3-4 weeks at least and moving slow for another 3-4 weeks.

See below for current run

Test cyp - 200mg a week
Test E - 250mg a week
Hgh - 2IU’s a day
Anastrazole- 2MG a week
B12 - 5IU’s a week

What should I discontinue or reduce until I get back healthy?

Thanks

@bcbx212 Your tendon tare is bad. Here is what I would do:

Stay on
200mgs testosterone cypionate/week
2 IUS of HGH/day
0.25mgs arimidex 2x/week
b12 keep going

basically you're cutting out test enan and lowering arimidex

you have organ support you using like n2guard?