My Newbie log

[Halfi]

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!

Ohhhhh yah ok I see what your sayin.

 

[Astro95]

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

View attachment 172107View attachment 172108View attachment 172109View attachment 172110

What’s your body weight in these pics?

 

[Halfi]

What’s your body weight in these pics?

Somewhere between 180-183

 

[Astro95]

Somewhere between 180-183

Okay. Do you mind some constructive criticism and suggestions? Just my opinion.

 

[Halfi]

Okay. Do you mind some constructive criticism and suggestions? Just my opinion.

I’m Always open to that man. Fire away bro. I’m never ganna get better if nobody corrects me lol I’m just winging it

 

[Astro95]

Alright, so I’m not sure what your diet looks like or even what your short/long term goals are. I just know what I know from following your log, so take that into account.

I know you eat some delicious food all the time or used to, so I’m sure your diet could use work, but again I don’t know what goals are, so I’m not a gonna dig into that. I saw your cutting currently and eating clean, so that’s good.

My biggest questions are with regards to your log itself and your training.

Do you log your lifts simply to log them here or do you aim to progress your lifts every session? Meaning, do you have a specific number of repetitions per set, per exercise that you aim to perform? Example. Let’s say your top set on DB press is 70lbs x 9… and your goal in that specific movement is 12 reps before you increase the weight.

Do you aim to hit 10 reps in your next session, then 11 and eventually 12? Or do you just go off the weights you’re familiar with and pump them out? Also, do you go to failure or get close to failure?

I ask because if I go back in your log, you’ve been doing either the same weights or very similar weights session after session with similar or the same reps.

 

[Halfi]

Alright, so I’m not sure what your diet looks like or even what your short/long term goals are. I just know what I know from following your log, so take that into account.

I know you eat some delicious food all the time or used to, so I’m sure your diet could use work, but again I don’t know what goals are, so I’m not a gonna dig into that. I saw your cutting currently and eating clean, so that’s good.

My biggest questions are with regards to your log itself and your training.

Do you log your lifts simply to log them here or do you aim to progress your lifts every session? Meaning, do you have a specific number of repetitions per set, per exercise that you aim to perform? Example. Let’s say your top set on DB press is 70lbs x 9… and your goal in that specific movement is 12 reps before you increase the weight.

Do you aim to hit 10 reps in your next session, then 11 and eventually 12? Or do you just go off the weights you’re familiar with and pump them out? Also, do you go to failure or get close to failure?

I ask because if I go back in your log, you’ve been doing either the same weights or very similar weights session after session with similar or the same reps.

Yah diet is definitley a struggle lol currently just trying to trim up before I start eating like a horse again and before starting a cycle. Been off for a while now.

Sooo training I just train to failure and what I feel I connect most with muscle tension. I have noticed weights don’t go up much but also not rlly getting stronger. Some areas I am but for the most part it’s the same. I haven’t figured that part out. Even if I try to progressive over load I end up getting hurt or struggle to move the weight for reps that matter. Like 4-5 reps to me is pointless. If I can’t hit 8+ reps then I’m not interested in doing it. That’s just my logic behind it. I’m learning as I go lol it’s a struggle. I came in knowing Jack shit about training

 

[Astro95]

Yah diet is definitley a struggle lol currently just trying to trim up before I start eating like a horse again and before starting a cycle. Been off for a while now.

Sooo training I just train to failure and what I feel I connect most with muscle tension. I have noticed weights don’t go up much but also not rlly getting stronger. Some areas I am but for the most part it’s the same. I haven’t figured that part out. Even if I try to progressive over load I end up getting hurt or struggle to move the weight for reps that matter. Like 4-5 reps to me is pointless. If I can’t hit 8+ reps then I’m not interested in doing it. That’s just my logic behind it. I’m learning as I go lol it’s a struggle. I came in knowing Jack shit about training

I agree with the 4-5 rep range thing.

I think you’re not getting stronger because you don’t train hard, like at all no offense.

This set for example you posted in February

Barbell press

Set1 95lb/13rep
Set2 115lb/11rep
Set3 135lb/7rep
Set4 135lb/6rep
Drop 115lb/6rep
Drop 95lb/6rep

The bar weighs 45lbs so a 95lb/13 rep set is 2 10s per side and you only hit that for 13? But train to failure? You failed at 13 reps with 2 10s per side? Set 1 did essentially nothing for you.

Set 2: 115lb/11 reps that’s 35s per side for 11? Was that a failure set also?

Set 3: 1 - 45 per side for 7 I assume that was a failure set? Most people at the gym warm up with 135 only the guys that just joined lift anything under that. You’ve been lifting consistently for at least 3 years On gear as well.

I know levels of strength are all individual, but if that’s all the strength you got after lifting for a few years consistently and on gear something is very wrong. At the very least it doesn’t add up.

That’s just one exercise I picked up, but digging through your log they’re everywhere. Junk volume. In order to grow and get stronger, you need to train hard and progress the lifts. Even if you add 5lbs each jump, or a rep or 2 you’ll see results.

You train 4 days a week to maximize recovery… I don’t think you need 3 days to recover with the numbers you’re putting down. Not trying to call you out, but I’d highly suggest a whole new training approach/program. DM some of the coaches on here and pick their brains if you need.

 

[Meetketchup]

@Astro95 brings up some good points. The bottom line is what you are currently doing (diet and training wise), then eating like a horse going on cycle isn't going to do what you want. Maybe get diet and training dialed in, drop some bodyfat. Reverse out and makes some gains, THEN you will be ready to cycle.

Just my thoughts as I want you to be successful.

 

[Halfi]

I agree with the 4-5 rep range thing.

I think you’re not getting stronger because you don’t train hard, like at all no offense.

This set for example you posted in February

Barbell press

Set1 95lb/13rep
Set2 115lb/11rep
Set3 135lb/7rep
Set4 135lb/6rep
Drop 115lb/6rep
Drop 95lb/6rep

The bar weighs 45lbs so a 95lb/13 rep set is 2 10s per side and you only hit that for 13? But train to failure? You failed at 13 reps with 2 10s per side? Set 1 did essentially nothing for you.

Set 2: 115lb/11 reps that’s 35s per side for 11? Was that a failure set also?

Set 3: 1 - 45 per side for 7 I assume that was a failure set? Most people at the gym warm up with 135 only the guys that just joined lift anything under that. You’ve been lifting consistently for at least 3 years On gear as well.

I know levels of strength are all individual, but if that’s all the strength you got after lifting for a few years consistently and on gear something is very wrong. At the very least it doesn’t add up.

That’s just one exercise I picked up, but digging through your log they’re everywhere. Junk volume. In order to grow and get stronger, you need to train hard and progress the lifts. Even if you add 5lbs each jump, or a rep or 2 you’ll see results.

You train 4 days a week to maximize recovery… I don’t think you need 3 days to recover with the numbers you’re putting down. Not trying to call you out, but I’d highly suggest a whole new training approach/program. DM some of the coaches on here and pick their brains if you need.

Yah idk I feel like I train pretty hard but typically it looks different from somebody else’s perspective. It’s hard to gauge personally what is and isn’t hard lol to me it’s hard. I see most of the guys in my gym train and it’s not hard in my eyes. A lot of rest time inbetween sets. I just hammer down.

Typically my first set is just a warm up. Depending on how I feel with that weight dictates the rest of that workout. I’d have to video or something to show the workouts. I have hit a wall and I do realise that. I reached out to @Meetketchup over the weekend. It’s something I’ll be pulling the trigger on in the summer ,if he’s still got space available ,when I have the extra cash laying around. But the way I’ve been doing things is t working for sure. I need somebody else to help nail it down for me. Kinda lost on how to train properly but u see that .

 

[Astro95]

Yah idk I feel like I train pretty hard but typically it looks different from somebody else’s perspective. It’s hard to gauge personally what is and isn’t hard lol to me it’s hard. I see most of the guys in my gym train and it’s not hard in my eyes. A lot of rest time inbetween sets. I just hammer down.

Typically my first set is just a warm up. Depending on how I feel with that weight dictates the rest of that workout. I’d have to video or something to show the workouts. I have hit a wall and I do realise that. I reached out to @Meetketchup over the weekend. It’s something I’ll be pulling the trigger on in the summer ,if he’s still got space available ,when I have the extra cash laying around. But the way I’ve been doing things is t working for sure. I need somebody else to help nail it down for me. Kinda lost on how to train properly but u see that .

Okay, so a couple tips. Never log or count your warm up sets. Only sets that you should count in your routine are working sets. Also, keep your warm up sets to a minimum and 8-10 reps max. I kind of like 8. This is to minimize fatigue. You also don’t need to do a warm up on every exercise. If you do flat bench and go to flies or incline press, you should be good to get right into it. Again, this helps minimize fatigue and avoid losing strength/reps on your working sets.

How long do you rest in between sets? I rest 1:30 between sets unless it’s a brutal leg set then I may do 2 minutes rest. I understand if you’re in a time crunch trying to get in and out, but not recovering between sets will just hinder your performance on your next set, reason why I’m not a fan of super sets and if I rarely do superset it’s opposite muscle groups as Ketchup mentioned earlier, never the same for the same reason, muscle doesn’t get to recover before you pound it again.

Since you log your workouts, they should all start based on the log. The log shouldn’t include the warm up again because it doesn’t matter it’s just enough resistance to lube the joints get some blood in and prevent injury, that’s it. Your first set should 100% always depend on what your 1st set on your past session looked like on your log. You should perform at a high level every session if eating, resting properly. The point of the log is to beat your previous sessions. Do not train instinctively as in (depending how the warm up feels) trained based on your numbers and the goal is to beat the reps or weight you previously did, then you increase. Don’t get burnt out on the same weight or weight that’s not challenging. Eventually you’ll fatigue doing this and I think you’re confusing fatigue with high intensity and effective muscle stimulus.

 

[Halfi]

Okay, so a couple tips. Never log or count your warm up sets. Only sets that you should count in your routine are working sets. Also, keep your warm up sets to a minimum and 8-10 reps max. I kind of like 8. This is to minimize fatigue. You also don’t need to do a warm up on every exercise. If you do flat bench and go to flies or incline press, you should be good to get right into it. Again, this helps minimize fatigue and avoid losing strength/reps on your working sets.

How long do you rest in between sets? I rest 1:30 between sets unless it’s a brutal leg set then I may do 2 minutes rest. I understand if you’re in a time crunch trying to get in and out, but not recovering between sets will just hinder your performance on your next set, reason why I’m not a fan of super sets and if I rarely do superset it’s opposite muscle groups as Ketchup mentioned earlier, never the same for the same reason, muscle doesn’t get to recover before you pound it again.

Since you log your workouts, they should all start based on the log. The log shouldn’t include the warm up again because it doesn’t matter it’s just enough resistance to lube the joints get some blood in and prevent injury, that’s it. Your first set should 100% always depend on what your 1st set on your past session looked like on your log. You should perform at a high level every session if eating, resting properly. The point of the log is to beat your previous sessions. Do not train instinctively as in (depending how the warm up feels) trained based on your numbers and the goal is to beat the reps or weight you previously did, then you increase. Don’t get burnt out on the same weight or weight that’s not challenging. Eventually you’ll fatigue doing this and I think you’re confusing fatigue with high intensity and effective muscle stimulus.

Thanks for the tips. I’m ganna try and incorporate this style. I think your right honestly don’t know the difference I always thought high intensity was fatigue out. That’s failure for me. When I say failure it’s me not being able to do another rep. But I never thought about the difference from fatigue to high intensity. This is what I mean lol I’m just winging it .

 

[Astro95]

Thanks for the tips. I’m ganna try and incorporate this style. I think your right honestly don’t know the difference I always thought high intensity was fatigue out. That’s failure for me. When I say failure it’s me not being able to do another rep. But I never thought about the difference from fatigue to high intensity. This is what I mean lol I’m just winging it .

You wanna chime in on this? @Meetketchup

 

[Meetketchup]

You wanna chime in on this? @Meetketchup

He contacted me a few days ago and we chatted. Went over some things and gave my thoughts, including how I would attack it. Ball is in his court. We know @Halfi is a good dude so it's cool you chimed in with your input.

 

[Astro95]

He contacted me a few days ago and we chatted. Went over some things and gave my thoughts, including how I would attack it. Ball is in his court. We know @Halfi is a good dude so it's cool you chimed in with your input.

Awesome! Yeah I love the dude since he came on the board great guy! More of a reason to want him to succeed.

 

[Halfi]

Mannnnn skimming back through this log to get some diet ideas and I was housing food back in September 2023 ( 4500-5000cals) and probably looked my best. Less fat than I have now. I’m eating far less calories with twice the amount of fat on me lol what a kick in the balls.

There’s also 3 months missing from this log idk how that happened. I know I was logging

 

[Halfi]

Mannnnn skimming back through this log to get some diet ideas and I was housing food back in September 2023 ( 4500-5000cals) and probably looked my best. Less fat than I have now. I’m eating far less calories with twice the amount of fat on me lol what a kick in the balls.

There’s also 3 months missing from this log idk how that happened. I know I was logging

Nvm forgot I ran a cut log lol that’s where the missing months are haha

 

[Halfi]

weekly photo update

I am starting to strip carbs outa my diet now that I got my fat intake under control. Not anything drastic. I’ll do the macros later I’m not sure the numbers I’m just taking servings out through the day.

Unsure of my weight I haven’t got on the scale at all this week.

Lifting different I’m ganna have to keep an eye on my lower back. Don’t wanna re injure it. Seemed ok today definitley had a lot of strain on it though.


BACK



Plate loaded seated row



Set1 180lb/15rep

Set2 230lb/9rep

Set3 230lb/9rep



Wide grip pull down



Set1 130lb/10rep

Set2 135lb/7rep

Set3 135lb/7rep



Close grip low cable pull



Set1 160lb/10rep

Set2 170lb/11rep

Set3 180lb/10rep



Mid row machine



Set1 12/9rep

Set2 12/9rep

Set3 12/8rep



Dumbell shoulder shrug



Set1 60s/10rep

Set2 60s/10rep

Set3 60s/8rep



Vgrip pullover cable



Set1 100lb/10rep

Set2 110lb/10rep

Set3 110lb/9rep



Dumbell lateral raise



Set1 20lb/12rep

Set2 25lb/8rep

Set3 25lb/8rep

 

[Astro95]

weekly photo update

I am starting to strip carbs outa my diet now that I got my fat intake under control. Not anything drastic. I’ll do the macros later I’m not sure the numbers I’m just taking servings out through the day.

Unsure of my weight I haven’t got on the scale at all this week.

Lifting different I’m ganna have to keep an eye on my lower back. Don’t wanna re injure it. Seemed ok today definitley had a lot of strain on it though.

View attachment 173561View attachment 173562View attachment 173563View attachment 173564
BACK



Plate loaded seated row



Set1 180lb/15rep

Set2 230lb/9rep

Set3 230lb/9rep



Wide grip pull down



Set1 130lb/10rep

Set2 135lb/7rep

Set3 135lb/7rep



Close grip low cable pull



Set1 160lb/10rep

Set2 170lb/11rep

Set3 180lb/10rep



Mid row machine



Set1 12/9rep

Set2 12/9rep

Set3 12/8rep



Dumbell shoulder shrug



Set1 60s/10rep

Set2 60s/10rep

Set3 60s/8rep



Vgrip pullover cable



Set1 100lb/10rep

Set2 110lb/10rep

Set3 110lb/9rep



Dumbell lateral raise



Set1 20lb/12rep

Set2 25lb/8rep

Set3 25lb/8rep

Good sets!!

 

[Meetketchup]

I am starting to strip carbs outa my diet now that I got my fat intake under control. Not anything drastic. I

Unsure of my weight I haven’t got on the scale at all this week.

Weighing in for no other reason than as another tool to help monitor carb increases/decreases is probably a good idea. Use that and the mirror.

 

[Halfi]

Tried a little different TRICEP workout from John meadows this morning. I liked it but definitley felt agitation in my elbows. Some of the variations don’t work well for me I’ll just have to switch them up a little and incorporate a different style. No pain right now but I could feel it was ganna happen if I continue to use some of these

TRICEP



Dual handle fat grip push down



Set1 100lb/10rep

Set2 105lb/9rep

Set3 105lb/



Dual rope TRICEP pull-down



Set1 90lb/7rep

Set2 90lb/8rep

Set3 90lb/7rep



Pin press



Set1 155lb/10rep

Set2 165lb/7rep

Set3 165lb/7rep



Over head rope extension



Set1 70lb/10rep

Set2 70lb/10rep

Set3 70lb/10rep



Bent over Overhead rope extension



Set1 85lb/7rep

Set2 85lb/7rep

Set3 85lb/7rep

 

[Astro95]

Tried a little different TRICEP workout from John meadows this morning. I liked it but definitley felt agitation in my elbows. Some of the variations don’t work well for me I’ll just have to switch them up a little and incorporate a different style. No pain right now but I could feel it was ganna happen if I continue to use some of these

TRICEP



Dual handle fat grip push down



Set1 100lb/10rep

Set2 105lb/9rep

Set3 105lb/



Dual rope TRICEP pull-down



Set1 90lb/7rep

Set2 90lb/8rep

Set3 90lb/7rep



Pin press



Set1 155lb/10rep

Set2 165lb/7rep

Set3 165lb/7rep



Over head rope extension



Set1 70lb/10rep

Set2 70lb/10rep

Set3 70lb/10rep



Bent over Overhead rope extension



Set1 85lb/7rep

Set2 85lb/7rep

Set3 85lb/7rep

When training arms especially triceps I would go with lighter weight higher volume approach. I’m around the 15 rep range and focus HEAVILY on form. You can make a 15 rep set with very controlled perfect form, great squeeze set very very challenging as opposed to a heavy 7–10 rep set where a ton of other muscle groups are helping move the weight. Also much better on your elbows, my right elbow is wrecked so I gotta be careful.

Now disclaimer I got shit triceps so take my advice on this with a grain of salt lmfao

 

[Halfi]

When training arms especially triceps I would go with lighter weight higher volume approach. I’m around the 15 rep range and focus HEAVILY on form. You can make a 15 rep set with very controlled perfect form, great squeeze set very very challenging as opposed to a heavy 7–10 rep set where a ton of other muscle groups are helping move the weight. Also much better on your elbows, my right elbow is wrecked so I gotta be careful.

Now disclaimer I got shit triceps so take my advice on this with a grain of salt lmfao

I love the higher volume. But my weight isn’t progressing much I don’t think. I could be wrong I gatta go back and look

 

[Astro95]

I love the higher volume. But my weight isn’t progressing much I don’t think. I could be wrong I gatta go back and look

High volume means failing between 12-15 reps and obviously a higher amount of sets. It’s also a small muscle group compared to back, legs etc. really just looking out if you got an iffy elbow, I have a bad one and cranking 10 and under reps set 1 ain’t it for me

 

[Halfi]

High volume means failing between 12-15 reps and obviously a higher amount of sets. It’s also a small muscle group compared to back, legs etc. really just looking out if you got an iffy elbow, I have a bad one and cranking 10 and under reps set 1 ain’t it for me

Yah both mine are shot from operating a shovel for years lol

 

[Meetketchup]

I love the higher volume. But my weight isn’t progressing much I don’t think. I could be wrong I gatta go back and look

In general, if you increase your reps from 7-10 to 12-15 using good form, you will most likely see a very positive response. You aren't powerlifting so who cares about the weights being used, if you are failing out at 13 reps it's not light weight.

 

[Halfi]

joints felt good today pressing. The 60s moved a lot better than they did last shoulder day. I’m starting to actually see the difference between feeder sets and working sets, and also the difference from fatigued failure and “true “ failure? Idk what that’s called lol but I do see the difference.

I’ll also be drinking tonight got an event I’m going to so I guess todays my cheat day lol it’s for a good cause so fuck it I’m saving the rest of my calories for tonight. Only thing I’m ganna worry about is my protein.

Macros for today so far.


SHOULDER



Seated rear delt fly



Set1 20lb/14rep

Set2 25lb/12rep

Set3 25lb/11rep



Dumbell shoulder press



Set1 60s/10rep

Set2 60s/9rep

Set3 60s/7rep



Face pulls



Set1 70lb/12rep

Set2 70lb/11rep

Set3 70lb/11rep



Dumbell lateral raise



Set1 20lb/11rep

Set2 25lb/9rep

Set3 25lb/8rep



Dumbell shoulder shrug



Set1 60s/13rep

Set2 65s/12rep

Set3 65s/12rep

Set4 70s/10rep

 

[Halfi]

Chest/BI



Plate loaded machine press



Set1 180lb/8rep

Set2 180lb/8rep

Set3 180lb/7rep



Incline dumbell press



Set1 70s/8rep

Set2 70s/8rep

Set3 70s/8rep



Incline dumbell fly



Set1 35s/11rep

Set2 35s/11rep

Set3 35s/11rep



Dumbell bicep curl



Set1 35s/8rep

Set2 30s/8rep

Set3 30s/9rep



Ezbar curl



Set1 60lb/10rep

Set2 60lb/10rep

Set3 60lb/9rep



Bicep curl machine



Set1 5/9rep

Set2 5/8rep

Set3 5/8rep

 

[Halfi]

Cut the session 2 workouts short. I had to take a smash before work

Felt just as good as last week. Heavier weight so far moving pretty well. I’ll get a macro check tonight

Back



Plate loaded seated row



Set1 230lb/11rep

Set2 235lb/9rep

Set3 235lb/9rep



Wide grip pull-down



Set1 130lb/9rep

Set2 130lb/9rep

Set3 130lb/10rep



Close grip low cable pull



Set1 190lb/10rep

Set2 195lb/10rep

Set3 195lb/9rep



Mid row machine



Set1 12/9rep

Set2 12/8rep

Set3 12/10rep



Dumbell shoulder shrug



Set1 60s/10rep

Set2 60s/11rep

Set3 60s/10rep

 

[Halfi]

Final macros for today. Total calories were 2437