My Newbie log

[Halfi]

Fasted weight this morning- 174.7lb.

Step counter for yesterday and weekly progress pics

 

[Halfi]

 

[Halfi]

Slept like a rock last night. Feel real refreshed. I’m going out to power wash the deck around the pool. Getting it nice and purdy for the summer.



LegB



Adductors



Set1 10/13rep

Set2 10/15rep

Set3 10/18rep



Seated leg curl



Set1 10/14rep

Set2 10/13rep

Set3 10/13rep

Set4 10/14rep



Leg extension



Set1 9/13rep

Set2 9/13rep

Set3 9/12rep

Set4 9/13rep



Walking Dumbell lunges



Set1 20lb/12rep

Set2 20lb/12rep

Set3 20lb/12rep

Set4 20lb/14rep



Leg press



Set1 135lb/12rep

Set2 135lb/12rep

Set3 135lb/13rep



Standing calf raise



Set1 185lb/19rep

Set2 185lb/19rep

Set3 185lb/20rep



Cardio- treadmill

25min

2%incline

290cal

1.78mi

 

[Halfi]

Fasted weight 176.1

Been doing good with sleep so far this week. Right around 8 hours a night. I’m trying to be more conscious of it.

Yesterday step counter


Push



Dumbell lateral raise



Set1 25s/11rep

Set2 25s/13rep

Set3 25s/12rep

Set4 25s/14rep



Incline dumbell press



Set1 75s/9rep

Set2 75s/9rep

Set3 75s/10rep



Flat bench Dumbell press



Set1 70s/10rep

Set2 70s/10rep

Set3 70s/11rep



Dumbell shoulder press



Set1 60s/10rep

Set2 60s/11rep

Set3 60s/12rep



Mid cable fly



Set1 60lb/12rep

Set2 60lb/11rep

Set3 60lb/13rep



Pin press



Set1 135lb/12rep

Set2 135lb/12rep

Set3 135lb/13rep



Ez bar overhead extension



Set1 70lb/17rep

Set2 70lb/17rep

Set3 70lb/19rep



6” flat bench 1min



3sets



Cardio- treadmill

30min

2.5%incline

365cal

2.14mi

 

[BC22]

Fasted weight 176.1

Been doing good with sleep so far this week. Right around 8 hours a night. I’m trying to be more conscious of it.

Yesterday step counter

View attachment 183576
Push



Dumbell lateral raise



Set1 25s/11rep

Set2 25s/13rep

Set3 25s/12rep

Set4 25s/14rep



Incline dumbell press



Set1 75s/9rep

Set2 75s/9rep

Set3 75s/10rep



Flat bench Dumbell press



Set1 70s/10rep

Set2 70s/10rep

Set3 70s/11rep



Dumbell shoulder press



Set1 60s/10rep

Set2 60s/11rep

Set3 60s/12rep



Mid cable fly



Set1 60lb/12rep

Set2 60lb/11rep

Set3 60lb/13rep



Pin press



Set1 135lb/12rep

Set2 135lb/12rep

Set3 135lb/13rep



Ez bar overhead extension



Set1 70lb/17rep

Set2 70lb/17rep

Set3 70lb/19rep



6” flat bench 1min



3sets



Cardio- treadmill

30min

2.5%incline

365cal

2.14mi

Coach really emphasized the importance of sleep with me and it really has made a huge difference.

 

[Halfi]

Coach really emphasized the importance of sleep with me and it really has made a huge difference.

He said the same for me. I wish I could do better with it but my work schedule fucks me over a lot

 

[BC22]

He said the same for me. I wish I could do better with it but my work schedule fucks me over a lot

Progress not perfection my man!!!

 

[Halfi]

got my meals all fucked up today. I gatta work a day shift 7am-3 then back in by 6pm-? Over night shift. Ganna eat my post work out and then have my lunch for dinner and my dinner for my late night food. If I don’t do it like this I’ll be a hangry miserable mother fucker tonight lol I got some fruit and pickles for snacks during the day and a PB&j but other then that after 630 today I won’t eat again until 430-5. Sleeps ganna be a mess BUT!!! I do have a 3 day weekend I’m not working Friday.

Fasted weight this morning 174.1lb

Oddly enough I haven’t had a bowl movement since Sunday or Monday but no discomfort? Not sure what’s going on with that




PULL



Single arm lat pull down



Set1 60lb/9rep

Set2 60lb/9rep

Set3 60lb/10rep



Seated plate loaded chest supported row pronated



Set1 180lb/10rep

Set2 180lb/10rep

Set3 180lb/12rep



Seated plate loaded chest supported row neutral grip



Set1 205lb/11rep

Set2 205lb/11rep

Set3 205lb/12rep



Wide grip pull down



Set1 130lb/11rep

Set2 130lb/11rep

Set3 130lb/12rep



Criss cross apple sauce rear delt



Set1 40lb/13rep

Set2 40lb/13rep

Set3 40lb/14rep



Dual cable curl



Set1 40lb/13rep

Set2 40lb/13rep

Set3 40lb/14rep



Straight bar cable curl



Set1 60lb/14rep

Set2 60lb/15rep



6” flat bench 1min



3sets



Cardio- treadmill

25min

2%incline

245 cal

1.68 mi

 

[Halfi]

Feel like dog shit today. Like a damn zombie. Was up 27hours. 17 of them were working lol . Got home at 430 this morning and slept til 730am. I did hit legs today even though I was worn the hell out. I did train to failure it wasn’t a half ass workout. The only thing that was weak was my cardio. I didn’t have it in me to go full boar. I still did it but just not balls to the wall

Leg A



Hip adduction



Set1 11/13rep

Set2 11/13rep

Set3 11/14rep



Lying leg curl



Set1 4/13rep

Set2 4/12rep

Set3 4/13rep

Set4 4/13rep



Leg extension



Set1 7/13rep

Set2 7/12rep

Set3 7/12rep

Set4 7/13rep



Leg press



Set1 140lb/14rep

Set2 140lb/12rep

Set3 140lb/14rep



Hack squat



Set1 50lb/10rep

Set2 50lb/13rep

Set3 50lb/14rep



Standing calf raise



Set1 190lb/18rep

Set2 190lb/17rep

Set3 190lb/19rep



Cardio- treadmill

25min

3%incljne

180cal

1.4mi

 

[Halfi]

Fasted weight this morning 173.2

Gatta come back and hit my cardio. I got work this morning didn’t have time to do it while I was here

Didn’t move around much yesterday. I was whooped.

Nailing my macros daily. Haven’t missed a beat.



Upper



Cable lateral raise



Set1 22.5lb/12rep

Set2 22.5lb/13rep

Set3 22.5lb/16rep



Lat bar pull-down



Set1 120lb/12rep

Set2 120lb/12rep

Set3 120lb/13rep



Seated pronated lat bar row



Set1 90lb/10rep

Set2 90lb/11rep

Set3 90lb/14rep



Seated close grip row



Set1 127.5/10rep

Set2 127.5/10rep

Set3 127.5/11rep



Incline barbell press



Set1 155lb/10rep

Set2 155lb/10rep

Set3 155lb/12rep



Flat bench barbell press



Set1 155lb/10rep

Set2 155lb/9rep

Set3 155lb/10rep



Low cable fly



Set1 22.5lb/17rep

Set2 22.5lb/16rep



Ez bar French press



Set1 60lb/13rep

Set2 60lb/14rep

Set3 60lb/15rep



Ez bar preecher curl



Set1 55lb/13rep

Set2 55lb/14rep

Set3 55lb/15rep

 

[Halfi]

 

[Meetketchup]

@Halfi is a machine. That is all.

Another great weekly check-in.

 

[j2048b]

View attachment 184011

Is this an iphone app?


Sent from my iPhone using Tapatalk

 

[Halfi]

Is this an iphone app?


Sent from my iPhone using Tapatalk

I’m pretty sure u can download it for any device

 

[Halfi]

We only have 2 treadmills in the gym and only one really works lol I used the shit broken one because somebody sad on the good one. Lasted 12 mins before it took a shit. Backs swollen now from using the damn assault bike

Got some snow crab legs and tuna steaks for dinner tonight. I’ll post up some porn later in the what u eating tonight thread

Cardio- treadmill/ assault bike

12min treadmill - 88cal

Assault bike- 18min

5.9mi

146 cal

 

[BC22]

We only have 2 treadmills in the gym and only one really works lol I used the shit broken one because somebody sad on the good one. Lasted 12 mins before it took a shit. Backs swollen now from using the damn assault bike

Got some snow crab legs and tuna steaks for dinner tonight. I’ll post up some porn later in the what u eating tonight thread

Cardio- treadmill/ assault bike

12min treadmill - 88cal

Assault bike- 18min

5.9mi

146 cal

The assault bike is death. I’m still traumatized from my CrossFit days.

 

[Meetketchup]

my CrossFit days.

I didn't hear that!

 

[BC22]

I didn't hear that!

What’s wrong coach….you don’t like doing highly technical Olympic barbell movements as fast as possible??? What could possibly go wrong….

Don’t worry…..zero percent chance I’m ever going back to that!!

 

[Halfi]

What’s wrong coach….you don’t like doing highly technical Olympic barbell movements as fast as possible??? What could possibly go wrong….

Don’t worry…..zero percent chance I’m ever going back to that!!

 

[samgraves82]

Fasted weight this morning 173.2

Gatta come back and hit my cardio. I got work this morning didn’t have time to do it while I was here

Didn’t move around much yesterday. I was whooped.

Nailing my macros daily. Haven’t missed a beat.

View attachment 184005View attachment 184006View attachment 184007View attachment 184008View attachment 184009

Upper



Cable lateral raise



Set1 22.5lb/12rep

Set2 22.5lb/13rep

Set3 22.5lb/16rep



Lat bar pull-down



Set1 120lb/12rep

Set2 120lb/12rep

Set3 120lb/13rep



Seated pronated lat bar row



Set1 90lb/10rep

Set2 90lb/11rep

Set3 90lb/14rep



Seated close grip row



Set1 127.5/10rep

Set2 127.5/10rep

Set3 127.5/11rep



Incline barbell press



Set1 155lb/10rep

Set2 155lb/10rep

Set3 155lb/12rep



Flat bench barbell press



Set1 155lb/10rep

Set2 155lb/9rep

Set3 155lb/10rep



Low cable fly



Set1 22.5lb/17rep

Set2 22.5lb/16rep



Ez bar French press



Set1 60lb/13rep

Set2 60lb/14rep

Set3 60lb/15rep



Ez bar preecher curl



Set1 55lb/13rep

Set2 55lb/14rep

Set3 55lb/15rep

Damn halfi

Sent from my motorola razr 2025 using Tapatalk

 

[Halfi]

Fasted weight 174.5lb

Took a nap yesterday then got a solid 4 hours of sleep. Good quality sleep for me yesterday

Yesterdays step counter

LegB



Adducters



Set1 11/14rep

Set2 11/13rep

Set3 11/15rep



Seated leg curl



Set1 9/13rep

Set2 9/12rep

Set3 9/12rep

Set4 9/15rep



Leg extension



Set1 7/12rep

Set2 7/13rep

Set3 7/12rep

Set4 7/14rep



Walking dumbell lunges



Set1 20s/12rep

Set2 20s/12rep

Set3 20s/13rep

Set4 20s/15rep



Leg press



Set1 135lb/11rep

Set2 135lb/11rep

Set3 135lb/12rep



Standing calf raise



Set1 190lb/19rep

Set2 190lb/18rep

Set3 190lb/20rep



Cardio- treadmill

2%incline

30min

330cal

2.02mi

 

[Halfi]

176.4lb fasted this morning

Fucked my finger up yesterday pretty good at work. Cought it on a freshly cut piece of copper with a good amount of force. Took a chunk outa my pinky about 1 1/2” long and deep enough to have a chunk of skin on the ground couldn’t do much dumbell work today. I got it wrapped up tight with napkins and duct tape , so not much bendability I can’t rlly squeeze and hold shit with it like this.

Last 2 days worth I’ve step counter

8hr sleep last night.



PUSH



Dumbell lateral raise



Set1 25s/12rep

Set2 25s/10rep

Set3 25s/12rep

Set4 25s/14rep



Incline plate loaded press machine



Set1 140lb/10rep

Set2 140lb/9rep

Set3 140lb/11rep



Flat chest press dumbell



Set1 60s/10rep

Set2 60s/10rep

Set3 60s/12rep



shoulder press machine



Set1 6/11rep

Set2 6/10rep

Set3 6/12rep



Mid cable fly



Set1 60lb/11rep

Set2 60lb/10rep

Set3 60lb/11rep



Pin press



Set1 140lb/11rep

Set2 140lb/12rep

Set3 140lb/13rep



Ez bar overhead extension



Set1 70lb/17rep

Set2 70lb/17rep

Set3 70lb/16rep



6” flat bench 1min



3set



Cardio- treadmill

30min

2% incline

299 cal

2.01mi

 

[Halfi]

175.5lb fasted

Got to smash a huge meal last night. I was low on macros before my last meal. Nice and filled up for bed felt good to smash a big plate of food. I am pretty hungry now though after training

Body is feeling good still. Not work down. Just hungry

PULL



Single arm lat pull down



Set1 60lb/8rep

Set2 60lb/8rep

Set3 60lb/11rep



Seated plate loaded row pronated



Set1 185lb/10rep

Set2 185lb/10rep

Set3 185lb/11rep



Seed plate loaded row neutral



Set1 210lb/9rep

Set2 210lb/10rep

Set3 210lb/11rep



Wide grip pull-down



Set1 132.5lb/9rep

Set2 132.5lb/9rep

Set3 132.5lb/10rep



Cross cross apple sauce rear delt



Set1 40lb/14rep

Set2 40lb/13rep

Set3 40lb/14rep



Dual cable curl



Set1 40lb/13rep

Set2 40lb/13rep

Set3 40lb/14rep



Straight bar cable curl



Set1 62.5lb/14rep

Set2 62.5lb/15rep



6” flat bench 1min



3sets



Cardio- treadmill

30min

2%incline

336cal

2.02mi

 

[Halfi]

it’s fradayyhyyyy baby let’s gooooo. Ready for the weekend man. I’m heading down the shore after work tonight for the weekend to show off my tits Taking the bike too. Ganna be a nice 3hr ride. Check ins tomorrow morning with coach. I can’t bring food with me but I’m ganna hit the grocery store in the morning tomorrow and grab some chicken and stuff for the weekend.

fasted weight 176.1

LegA



Adductors



Set1 12/11rep

Set2 12/12rep

Set3 12/13rep



Lying leg curl



Set1 4/14rep

Set2 4/14rep

Set3 4/14rep

Set4 4/15rep



Leg extension



Set1 7/12rep

Set2 7/12rep

Set3 7/13rep

Set4 7/15rep



Leg press



Set1 140lb/14rep

Set2 140lb/14rep

Set3 140lb/16rep



V squat



Set1 50lb/13rep

Set2 50lb/14rep

Set3 50lb/19rep



Standing calf raises



Set1 190lb/20rep

Set2 190lb/16rep

Set3 190lb/19rep



6” flat bench 1min



4 set



Cardio- treadmill

30min

2%incline

307.8

2.03mi

 

[Doug 64]

it’s fradayyhyyyy baby let’s gooooo. Ready for the weekend man. I’m heading down the shore after work tonight for the weekend to show off my tits Taking the bike too. Ganna be a nice 3hr ride. Check ins tomorrow morning with coach. I can’t bring food with me but I’m ganna hit the grocery store in the morning tomorrow and grab some chicken and stuff for the weekend.

fasted weight 176.1

LegA



Adductors



Set1 12/11rep

Set2 12/12rep

Set3 12/13rep



Lying leg curl



Set1 4/14rep

Set2 4/14rep

Set3 4/14rep

Set4 4/15rep



Leg extension



Set1 7/12rep

Set2 7/12rep

Set3 7/13rep

Set4 7/15rep



Leg press



Set1 140lb/14rep

Set2 140lb/14rep

Set3 140lb/16rep



V squat



Set1 50lb/13rep

Set2 50lb/14rep

Set3 50lb/19rep



Standing calf raises



Set1 190lb/20rep

Set2 190lb/16rep

Set3 190lb/19rep



6” flat bench 1min



4 set



Cardio- treadmill

30min

2%incline

307.8

2.03mi





View attachment 184740

Enjoy it bro.

 

[Halfi]

Got down the shore around 9 last night. Tell u what man I hate having to wear a fucking helmet on a bike. I’m happy I live in PA.

Training at planet gayness the next 2 days. Upside- free day pass so I train free all weekend thank u P.F. gayyyness

175.1lb not fasted this morning

Not much sleep last night. Got up at 5 to get to the gym so I don’t fuck my day up down here. Think I got around 6 hours.

Ganna post up my last meal last night.2 plates of Tuna and a side of white rice. I only ate half the rice . That’s a first for me lol I was a good boy. Only ate around 50g cooked. ROUGHLY. But the tuna was slappin I’ll drop the pics

Can’t stress enough how happy I am with the way @Meetketchup has me training and dieting. I’m having a ton of fun with it.

UPPER



Cable lateral raise



Set1 10lb/13rep

Set2 10lb/12rep

Set3 10lb/15rep



Lat pull down



Set1 120lb/13rep

Set2 120lb/11rep

Set3 120lb/13rep



Seated pronated lat bar row



Set1 95lb/10rep

Set2 95lb/10rep

Set3 95lb/11rep



Seated close grip row



Set1 130lb/11rep

Set2 130lb/10rep

Set3 130lb/11rep



Incline smith press



Set1 155lb/9rep

Set2 155lb/8rep

Set3 150lb/7rep



Flat bench smith press



Set1 135lb/9rep

Set2 135lb/9rep

Set3 135lb/9rep



Incline dumbell fly (all cables and fly machines were taken)



Set1 20lb/16rep

Set2 20lb/17rep



Ez bar French press



Set1 60lb/11rep

Set2 60lb/11rep

Set3 60lb/16rep



preacher curl machine



Set1 57.5lb/12rep

Set2 57.5lb/11rep

Set3 57.5lb/13rep



Cardio- treadmill

30min

2.15mi

433cal

2%incline

 

[Halfi]

Last nights tuna

 

[Doug 64]

Got down the shore around 9 last night. Tell u what man I hate having to wear a fucking helmet on a bike. I’m happy I live in PA.

Training at planet gayness the next 2 days. Upside- free day pass so I train free all weekend thank u P.F. gayyyness

175.1lb not fasted this morning

Not much sleep last night. Got up at 5 to get to the gym so I don’t fuck my day up down here. Think I got around 6 hours.

Ganna post up my last meal last night.2 plates of Tuna and a side of white rice. I only ate half the rice . That’s a first for me lol I was a good boy. Only ate around 50g cooked. ROUGHLY. But the tuna was slappin I’ll drop the pics

Can’t stress enough how happy I am with the way @Meetketchup has me training and dieting. I’m having a ton of fun with it.

UPPER



Cable lateral raise



Set1 10lb/13rep

Set2 10lb/12rep

Set3 10lb/15rep



Lat pull down



Set1 120lb/13rep

Set2 120lb/11rep

Set3 120lb/13rep



Seated pronated lat bar row



Set1 95lb/10rep

Set2 95lb/10rep

Set3 95lb/11rep



Seated close grip row



Set1 130lb/11rep

Set2 130lb/10rep

Set3 130lb/11rep



Incline smith press



Set1 155lb/9rep

Set2 155lb/8rep

Set3 150lb/7rep



Flat bench smith press



Set1 135lb/9rep

Set2 135lb/9rep

Set3 135lb/9rep



Incline dumbell fly (all cables and fly machines were taken)



Set1 20lb/16rep

Set2 20lb/17rep



Ez bar French press



Set1 60lb/11rep

Set2 60lb/11rep

Set3 60lb/16rep



preacher curl machine



Set1 57.5lb/12rep

Set2 57.5lb/11rep

Set3 57.5lb/13rep



Cardio- treadmill

30min

2.15mi

433cal

2%incline
View attachment 184877View attachment 184878View attachment 184885View attachment 184886View attachment 184887

Looking good brother. Coach does manage things properly.

 

[Meetketchup]

Homeboy is putting in work and staying on point! Result? Leaning up nicely. Carb drop this week. Let's go!!!

 

[Halfi]

Homeboy is putting in work and staying on point! Result? Leaning up nicely. Carb drop this week. Let's go!!!

I might die by Friday with the carb drop