My Newbie log

[Halfi]

BACK/BI



Incline supinated curl / SS wide grip pull-down



Set1 15lb/13rep

SS 90lb/12rep

Set2 20lb/20lb/14rep

SS 110lb/11rep

Set3 20lb/14rep

SS 110lb/12rep



Ez bar curl/ SS plate loaded low row



Set1 35lb/fail

SS 90lb/17rep

Set2 35lb/17rep

SS 140lb/11rep

Set3 35lb/fail

SS 140lb/fail



Bicep curl machine/ SS straight bar pull over



Set1 4/fail

SS 100lb/12rep

Set2 5/11rep

SS 100lb/13rep

Set3 5/

 

[Halfi]

SHOULDER



Seated rear delt fly



Set1 10lb/fail

Set2 10lb/19rep

Set3 15lb/17rep

Set4 15lb/14rep



Barbell press



Set1 95lb/13rep

Set2 115lb/11rep

Set3 135lb/7rep

Set4 135lb/6rep

Drop 115lb/6rep

Drop 95lb/6rep



Dumbell lateral raise



Set1 20lb/12rep

Set2 20lb/fail

Set3 20lb/14rep

Set4 20lb/fail



Plate loaded press machine



Set1 90lb/14rep

Set2 90lb/16rep

Set3 90lb/fail

Set4 90lb/fail

 

[Halfi]

starting Monday most of my carbs will be coming from rice and white bread. Try and get rid of some fat before i hop on. Meats will be chicken/ turkey/ pork chop center cuts/ Lebanon balogna and ham for sammichs. Only shitty part is my calories are ganna be significantly lower then they already are so I’m hoping I don’t dip down below 180 but I’m sure I will

CHEST/TRI



Incline barbell press/ SS straight bar push down



Set1 95lb/10rep

SS 60lb/24rep

Set2 115lb/10rep

SS 80lb/12rep

Set3 135lb/10rep

SS 90lb/fail

Set4 135lb/9rep

SS 100lb/12rep

Set5 115lb/15rep

SS 100lb/13rep



Chest press machine/ SS vgrip push down



Set1 6/fail

SS 110lb/fail

Set2 8/13rep

SS 100lb/fail

Set3 9/fail

SS 100lb/fail



Incline dumbell fly / SS vgrip over head extension



Set1 25lb/fail

SS 60lb/fail

Set2 25lb/fail

SS 60lb/fail

Set3 25lb/fail

SS 60lb/fail



Shoulder shrug



Set1 40lb/fail

Set2 40lb/20rep

Set3 40lb/17rep

Set4 40lb/fail

 

[Meetketchup]

starting Monday most of my carbs will be coming from rice and white bread. Try and get rid of some fat before i hop on. Meats will be chicken/ turkey/ pork chop center cuts/ Lebanon balogna and ham for sammichs. Only shitty part is my calories are ganna be significantly lower then they already are so I’m hoping I don’t dip down below 180 but I’m sure I will

How much of a deficit are you going for?

 

[Halfi]

How much of a deficit are you going for?

Honestly I just wanna clean the food up a little. Chicken and rice and/ Turkey and rice. With veggies. My girl cooks but uses oils and tastey stuff on the food so I’m just ganna eat plain shit the next couple weeks. Calories I can count (not what she spices the food up with) will probably be around 300 deficit. Plus the calories I won’t be having from the food she makes. It’s pretty healthy food I think it’s just got to much love in it lol

 

[Halfi]

Alright so this is a full day of eating for me currently. This is pretty typical. Not the same meals every day but same amounts of food pretty much. I included condiments I used. The juice I drink in the morning and the olive oil used for dinner tonight. Nothing was left out… see post below this for the rest. Can only post 5 pics at once.

 

[Halfi]

 

[Halfi]

Final calorie count for today

 

[Halfi]

Mannnn I was killin it today on macros… did great all the way up til dinner and my girl said she was making breakfast for dinner because her grandkids were coming over… I went from 65 grams of fat before dinner to 117g after dinner lol fuckin bombed a hard days work

BACK/BI



BICEP CUrl/ SS wide fat grip pull-down



Set1 20lb/11rep

SS 90/ 10rep

Set2 25lb/fail

SS 110lb/10rep

Set3 30lb/fail

SS 130lb/8rep



Hammer curl/ SS row machine



Set1 30lb/9rep

SS 9/7rep

Set2 30lb/11rep

SS 9/10re

Set3 30lb/fail

SS 10/fail



Straight bar pullover/ SS bicep curl machine



Set1 100lb/fail

SS 4/fail

Set2 100lb/fail

SS 4/fail

Set3 100lb/fail

SS 4/fail

 

[Halfi]

woke up sick this morning when my alarm went off for the gym. Hopefully it’s gone by tomorrrow so I can get in there

 

[Bamm-bamm]

woke up sick this morning when my alarm went off for the gym. Hopefully it’s gone by tomorrrow so I can get in there

Get better bro

 

[Meetketchup]

woke up sick this morning when my alarm went off for the gym. Hopefully it’s gone by tomorrrow so I can get in there

Sick days turn into PR days!

Get better homie.

 

[Halfi]

Coming out of this cold I had finally. I’ll be back in the gym Thursday. Been doing well with my macros. Todays protien was a little low but fat has been much lower then it has been. Feeling pretty good about how I’m doing with meals

Tonight’s dinner -
10oz chicken breast
4oz orzo
Baby spinich
Baby tomatoes
Asparagus

 

[Bamm-bamm]

Coming out of this cold I had finally. I’ll be back in the gym Thursday. Been doing well with my macros. Todays protien was a little low but fat has been much lower then it has been. Feeling pretty good about how I’m doing with meals

Tonight’s dinner -
10oz chicken breast
4oz orzo
Baby spinich
Baby tomatoes
AsparagusView attachment 171816View attachment 171817View attachment 171818

That looks good!

 

[Halfi]

That looks good!

Tons of flavor. It was pretty good

 

[Halfi]

Back in the gym todayyyy. Still a little sick but fuck it.

These macros are for everything I’m eating while at work and pre work out. Fats been way lower then what it usually is since starting this mini diet. 181lbs fasted this morning.



BACK/BI



Bicep curl / SS wide grip cable pulls down



Set1 20lb/10rep

SS 80lb/10rep

Set2 20lb/10rep

SS 80lb/12rep

Set3 20lb/13rep

SS 100lb/fail

Set4 25lb/10rep

SS 100lb/11rep



Hammer curl/ SS plate loaded low row



Set1 25lb/14rep

SS 90lb/15rep

Set2 25lb/15rep

SS 140lb/11rep

Set3 30lb/11rep

SS 140lb/fail



Bicep curl machine/ SS mid machine row



Set1 4/fail

SS 6/15rep

Set2 4/fail

SS 8/fail

Set3 4/fail

SS 10/fail



Barbell forarm curl



Set1 95lb/fail

Set2 115lb/15rep

Set3 115lb/fail

Set4 115lb/fail

Set5 95lb/fail

 

[Halfi]

Fat was low for me today. Im pushing carbs high still I feel like a lot of my body fat has come from literally eating 100+ grams of fat a day. So just experimenting as a learning experience for my self driving fat low and keeping my carbs high to see if I can shed some fat I trimmed the fat off my pork chops before cooking so I’m sure my fat macros are a SMIDGE lower then what it’s showing.

Dinner tonight was pork chops on the grill ( fat trimmed off before cooking) fresh carrot boiled and jasmine rice… my girl isn’t home so I’m stuck doing the cooking for my self. lol wish me luck

 

[Halfi]

Progress check in . Can see my abs a little better this week.


CHEST/TRI



Incline dumbell press / SS rope pull-down down



Set1 35lb/16rep

SS 70lb/fail

Set2 45lb/13rep

SS 80lb/fail

Set3 55lb/12rep

SS 80lb/fail

Set4 60lb/12rep

SS 80lb/fail



Chest press machine/ SS rope pull-down



Set1 9/10rep

SS 60lb/17rep

Set2 10/12rep

SS 70lb/11rep

Set3 11/fail

SS 70lb/fail



Chest fly machine/ SS vgrip



Set1 35lb/fail

SS 110lb/fail

Set2 45lb/fail

SS 120lb/fail

Set3 55lb/fail

SS 120lb/fail



Dumbell shoulder shrug



Set1 40lb/fail

Set2 45lb/16rep

Set3 45lb/16rep

Set4 45lb/fail

 

[Meetketchup]

How much cardio are you doing?

 

[Halfi]

How much cardio are you doing?

None I burn a shit ton of calories at work. I do about 15-20k steps a day working construction

 

[Halfi]

How much cardio are you doing?

This is a typical day for me from my Apple watch

 

[Halfi]

Post workout meal. Chicken potatoes and broccoli with some ketchup of course… u see how bland this shit is? Lol

SHOULDER



Incline rear delt fly



Set1 10lb/fail

Set2 15lb/15rep

Set3 15lb/16rep

Set4 15lb/16rep

Set5 15lb/16rep



Barbell press



Set1 95lb/12rep

Set2 115lb/11rep

Set3 115lb/16rep



Dumbell lateral raise/ SS Dumbell shoulder shrug



Set1 20lb/11rep

SS 40lb/fail

Set2 20lb/fail

SS 40lb/fail

Set3 20lb/fail

SS 40lb/fail

 

[Halfi]

Post workout meal-

2 whole eggs
2 servings shredded potatoes
2oz porkroll
1 whole mango


Supinated dumbell curl/ SS rope pull-down



Set1 20lb/12rep

SS 60lb/12rep

Set2 20lb/13rep

SS 60lb/17rep

Set3 20lb/15rep

SS 60lb/fail



Ez bar curl/ SS TRICEP push down



Set1 40lb/15rep

SS 100lb/fail

Set2 40lb/16rep

SS 100lb/fail

Set3 40lb/fail

SS 100lb/fail



Vgrip overhead extension/ SS under hand rope curl



Set1 60lb/fail

SS 80lb/fail

Set2 60lb/fail

SS 100lb/fail

Set3 60lb/fail

SS 100lb/fail



Incline plate loaded chest press machine/ SS close grip seated row



Set1 90lb/14rep

SS 100lb/14rep

Set2 140lb/fail

SS 100lb/12rep

Set3 140lb/fail

SS 100lb/12rep



Chest press machine/ SS straight bar pullover



Set1 6/10

SS 100lb/10rep

Set2 6/15rep

SS 100lb10rep

Set3 6/15rep

SS 100lb/10rep

 

[Halfi]

Weight holding above 180 for the most part. Just weighed my self before dinner I was 181.7. I feel a lot better eating cleaner, physically and mentally. Pumps have been GREAT in the gym too. Loving it

Dinner tonight.( won’t be the last meal)

6oz grilled chicken
100g jasmine rice with sautéed peppers and onions in it
Fresh carrots boiled

 

[Halfi]

progress update pics… pretty sure this is week 4 of cleaning the diet up. Could be better but I’m happy where I’ve gotten so far


Back/bi



Dumbell curl/ SS Dumbell row



Set1 20lb/12rep

SS 35lb/16rep

Set2 30lb/9rep

SS 45lb/12rep

Set3 30lb/9rep

SS 50lb/11rep



Wide grip pull-down/ SS EZ bar curl



Set1 90lb/17rep

SS 40lb/12rep

Set2 120lb/10rep

SS 40lb/13rep

Set3 130lb/fail

SS 40lb/fail



Seated machine row/ SS machine bicep curl



Set1 10/fail

SS 5/6rep

Set2 11/fail

SS 5/9rep

Set3 11/fail

SS 5/fail



Barbell forarm curl/ SS dumbbell lateral raise



Set1 95lb/fail

SS 20lb/10rep

Set2 95lb/fail

SS 20lb/11rep

Set3 95lb/fail

SS 20lb/11rep

 

[Halfi]

Forgot to log my workout yesterday so here it is… I’m hittin shoulder now so I’ll post up again in a little

Chest/tri



Incline dumbell press/ SS single arm TRICEP push down



Set1 30lb/16rep

SS 30lb/10rep

Set2 45lb/10rep

SS 40lb/11rep

Set3 55lb/12rep

SS 45lb/11rep

Set4 65lb/12rep

SS 45lb/8rep

Set5 70lb/11rep (form was little shakey)

SS 45lb/9rep



Chest press machine/ SS vgrip push down



Set1 10/fail

SS 110lb/14rep

Set2 11/7rep

SS 110lb/14rep

Set3 11/8rep

SS 110lb/fail

Set4 11/fail



Incline dumbell fly/ SS vgrip overhead extension



Set1 20lb/fail

SS 70lb/fail

Set2 25lb/14rep

SS 80lb/fail

Set3 25lb/

 

[StadaCody]

Alright here it is. Started my cycle today….

Little background. Im an ex junkie… I was a daily IV drug user meth and herion were my twist for 14 years of my life … I been clean since 2018…
Im 32 years old. Im 5’11”and my current weight is 170lb
I started cycle today. All gear is from PSL I haven’t used these guys but I already like how smooth the test is from them.
Idk if Im posting what I should be for a log but if im not lemme know what else to post and not sure if I should post daily or not….

The pic labeled july was 1 year ago the other one is current…

Current calorie intake 3000 a day
240gram protien
Carbs 350gram
Fat 79gram


GEAR-
T500- twice per week 1ml (Sunday/wensday)
Tren ace- 150mg EOD (Monday/wensday/Friday)
DBOL- 25mg twice daily (morning before gym/ again at lunch)

My split will be as follows….
Back/bi mondays
Chest/tri tuesday
Legs/shoulder wensday
Back/bi thursday
Chest/tri friday
Saturday rest
Legs/shoulder sunday


Here was todays workouts

Started with legs
BULGARIAN SPLIT SQUAT SMITH MACHINE-
Warmup just bar
Set 1-70lb 12 rep
Set 2- 90lb 12 rep
Set 3 100lb 12 rep
Set 4 100lb 12 rep

LEG EXTENSION
warmup - 40lb 20 rep
Set 1- 70lb 15 rep
Set 2- 80lb 12 rep
Set 3 85lb12 rep
Set 490lb 12 rep

SEATED LEG CURL
warmup 50lb 20 rep
Set 1 70lb 15 rep
Set 2 85lb 12 rep
Set 3 90lb 12 rep
Set 4 90lb 11 rep

HIP ABDUCTION(bootie)
Warmup 85lb 25 rep
Set 1 130lb 12 rep
Set 2 145lb 15 rep
Set 3 145lb 15 rep
Set 4 150lb 15 rep

HIP ABDUCTION (inner thigh)
Warmup 85lb 25 rep
Set 1 130lb 15 rep
Set 2 160lb 15 rep
Set 3 175 12 rep
Set 4 190lb 12 rep

—————————-

SHOULDER

LATERAL SHOULDER RAISE(dumbell)

Warmup 15lb 20rep
Set 1 20lb 12 rep
Set 2 20lb 12 rep
Set 3 20lb 13 rep
Set 4 20lb 13 rep

SEATED REAR DELT RAISE(dumbell)
Warmup 10lb 20 rep
Set1 20lb 15 rep
Set2 25lb 12 rep
Set 3 25lb 13 rep
Set 4 25lb 12 rep

STANDING LATERAL RAISE (cable)
Warmup 5lb 15rep
Set1 10lb 12 rep
Set 2 10lb 10 rep
Set3 10lb 10 rep
Set 4 10lb 10 rep

REAR DELT ROPE PULL( cable)
Warmup 30lb 25rep
Set1 42lb 15rep
Set 2 42lb 15 rep
Set 3 42lb 15 rep
Set 4 42lb 15 rep

FRONT DELT RAISE (cable)
Warmup 5lb 15 rep
Set1 10lb 15 rep
Set 2 15lb 12 rep
Set3 15lb 12 rep
Set 4 15lb 12 rep

REAR DELT CRISS CROSS APPLE SAUCE (cable machine work out from the knees. Idk what it’s actually called but it’s a cross cross excercise )

Set 1 15lb 20rep
Set 2 15lb 20 rep
Set 3 20lb 12 rep
Set 4 20lb 12 rep

Keep the grind up!

 

[Meetketchup]

Incline dumbell press/ SS single arm TRICEP push down
Chest press machine/ SS vgrip push down

Super setting Tri's isn't impeding your pressing strength? Do you not like super setting antagonist muscle groups?

 

[Halfi]

Super setting Tri's isn't impeding your pressing strength? Do you not like super setting antagonist muscle groups?

It may be. Butttt It smokes my triceps doing the super sets. I also don’t wanna be in the gym more than 4 days a week for recovery purposes. If I go before work I have to superset other wise I’m out of time and won’t be able to hit everything I’m supposed to that day.

I’m not sure what antagonist muscle group is either. I googled it but don’t really understand it.

 

[Meetketchup]

It may be. Butttt It smokes my triceps doing the super sets. I also don’t wanna be in the gym more than 4 days a week for recovery purposes. If I go before work I have to superset other wise I’m out of time and won’t be able to hit everything I’m supposed to that day.

I’m not sure what antagonist muscle group is either. I googled it but don’t really understand it.

Antagonist muscles would chest/back, biceps/triceps, quads/hams - (opposite)

When super setting opposite muscle groups there is usually no strength being compromised because neither is helping in the respective lifts to where doing chest/triceps or back/biceps is zapping strength from both muscle groups. Make sense?

So a chest/bicep or back/tricep might be a better setup. Just pointing it out for a different perspective. You do you!