My Newbie log

[Meetketchup]

I’m in the same boat man. My clock is ticking I feel like to put size on. I’d love to be 240 lean . I been saying it for a while now. A man can dream lol

I responded with a voice message. Too long to type out.

 

[Halfi]

Fasted weight 171.2lb


LegB



Adductors



Set1 8/12rep

Set2 8/12rep

Set3 8/14rep



Seated leg curl



Set1 7.25/14rep

Set2 7.2515rep

Set3 7.2515rep

Set4 7.25/16rep



Leg extension



Set1 5.25/15rep

Set2 5.25/15rep

Set3 5.25/15rep

Set4 5.25/16rep



Walking Dumbell lunges



Set1 25s/15rep

Set2 25s/15rep

Set3 25s/15rep

Set4 25s/16rep



Leg press



Set1 160lb/12rep

Set2 160lb/12rep

Set3 160lb/15rep



Smith calf raise



Set1 160lb/18rep

Set2 160lb/17rep

Set3 160lb/19rep



Cardio- treadmill

30min

5incline

20min walk outside

 

[Halfi]

Fasted 171.8lb

Shoulders feeling great. I put pin press back into my workout today. Shoulder seemed to handle it well.


Push



Dumbell lateral raise



Set1 15lb/13rep

Set2 15lb/14rep

Set3 20lb/12rep

Set4 20lb/13rep



Incline dumbell press



Set1 40s/12rep

Set2 40s/12rep

Set3 40s/14rep



Flat bench dumbell press



Set1 40s/13rep

Set2 45s/13rep

Set3 45s/15rep



Seated over head press machine



Set1 6/10rep

Set2 6/11rep

Set3 6/12rep



Mid Cable flys



Set1 32.5lb/15rep

Set2 32.5lb/15rep

Set3 32.5lb/15rep



Pin press



Set1 95lb/14rep

Set2 95lb/13rep

Set3 95lb/15rep



Ez bar overhead extension



Set1 55lb/17rep

Set2 55lb/17rep

Set3 55lb/16rep



6” flat bench 1 min hold

3sets



Cardio-treadmill

57min

5incline

 

[Halfi]

Got a nice 4 day weekend this week. We are working 4 10s so we’re off tomorrow for an extended Holliday weekend sleeps been shit because of how late I’m getting home but fuck it I’ll take a 4 day weekend

Fasted weight 171lb


Pull



Single arm pulldown



Set1 42.5lb/10rep

Set2 42.5lb/10rep

Set3 42.5lb/11rep



Plate loaded pronated row



Set1 105lb/12rep

Set2 105lb/12rep

Set3 105lb/14rep



Plate loaded row neutral grip



Set1 105lb/12rep

Set2 105lb/12rep

Set3 105lb/14rep



Wide grip lat pull-down



Set1 70lb/12rep

Set2 70lb/12rep

Set3 70lb/14rep



Criss cross apple sauce rear delt



Set1 25lb/15rep

Set2 25lb/15rep

Set3 25lb/16rep



Dual cable curl



Set1 30lb/13rep

Set2 30lb/13rep

Set3 30lb/15rep



Straight bar cable curl



Set1 45lb/15rep

Set2 45lb/16rep



6” flat bench 1 min hold



3sets



Cardio- treadmill

50min

Incline 5

 

[Halfi]

happy Friday gentleman!

Fasted weight- 169.3lb

Appetite is kinda non existant at this point. I’m hungry but not like I usually am. For example mornings I’m eating egg whites and 1c oats post work out. I was smashing these and still being hungry. The last 2 weeks I’ve been eating the egg whites and maybe 1/4 of the egg whites and saving the rest of the oats til 10am and then eating the rest. I think my body’s fully adjusted to the lower calories


LegA



Adductors



Set1 7/15rep

Set2 8/15rep

Set3 9/15rep



Lying leg curl



Set1 5/14rep

Set2 5/13rep

Set3 5/13rep

Set4 5/15rep



Leg extension



Set1 6/13rep

Set2 6/14rep

Set3 6/14rep

Set4 6/16rep



Leg press



Set1 185lb/13rep

Set2 185lb/14rep

Set3 185lb/15rep



V squat



Set1 85lb/12rep

Set2 85lb/12rep

Set3 85lb/14rep



Smith calf raise



Set1 160lb/20rep

Set2 160lb/21rep

Set3 160lb/19rep



Cardio- treadmill

50min

5incline

 

[Meetketchup]

Fasted weight- 169.3lb

Boom!

 

[Halfi]

Boom!

I almost dropped dead when I seen that this morning lol I was like woahhh that’s a new number

 

[Nood]

Nice work bro keep it up! How tall are you?

 

[Halfi]

Nice work bro keep it up! How tall are you?

5’11ish

 

[Nood]

5’11ish

You’re starting to get pretty lean bro.. you and your coach have an idea when you’ll start reversing out of the diet?

 

[Halfi]

You’re starting to get pretty lean bro.. you and your coach have an idea when you’ll start reversing out of the diet?

We’re getting ready to. Wel see at check ins tomorrow.

 

[Halfi]

Startin the day off gooood. Got my pumpkin coffee and scratch offs

Egg whites with siracha and ketchup, oats with peanutbutter, stevia, and cinnamon

 

[Meetketchup]

We’re getting ready to. Wel see at check ins tomorrow.

All depends on the pics!

 

[Halfi]

All depends on the pics!

This is ganna be how I do my posing in the future

 

[Meetketchup]

This is ganna be how I do my posing in the future

Would be better than the dick picks I get. lol

 

[Halfi]

Would be better than the dick picks I get. lol

They don’t blur it out?

 

[Halfi]

Fasted weight 169.0

Coach has me carb cycling to try and get the last bit of this stubborn ass belly fat off. I’ll check back in on wensday with him to re asses

I’ll have to finish cardio later tonight. I ran outa time in the gym could only get done 20min I got plans this morning



Upper



Side lateral cable raise (these were tough)



Set1 15lb/12rep

Set2 15lb/12rep

Set3 15lb/12rep



Lat cable pull-down



Set1 75lb/12rep

Set2 75lb/12rep

Set3 75lb/13rep



Seated pronated lat bar row



Set1 65lb/12rep

Set2 65lb/12rep

Set3 65lb/13rep



Seated close grip row



Set1 110lb/11rep

Set2 110lb/11rep

Set3 110lb/12rep



Incline barbell press



Set1 100lb/11rep

Set2 100lb/10rep

Set3 100lb/12rep



Flat bench



Set1 100lb/11rep

Set2 100lb/12rep

Set3 100lb/



Low cable fly



Set1 35lb/12rep

Set2 35lb/13rep



Ez bar French press



Set1 50lb/15rep

Set2 50lb/15rep

Set3 50lb/13rep



Preacher curl machine



Set1 4/14rep

set2 4/12rep

Set3 4/13rep



Cardio-treadmill

20min

5incline

 

[Nood]

Look killer man! Nice quad separation!

 

[Halfi]

Look killer man! Nice quad separation!

Thanks man! I love how the quads look. Those things got some potential if I can get some size on them

 

[BigD9795]

Looking great, brother!

 

[Halfi]

Took me forever to grasp the concept of my carb cycling the next couple days but I got it annoyed the hell puta my coach most of yesterday trying to grasp the concept of what I was supposed to do.

Fasted weight 169.0

Not much movement at all yesterday. Ganna be the same today and tomorrow. I’m run down from last weeks sleep schedule.


LegB



Adductors



Set1 9/15rep

Set2 9/15rep

Set3 9/17rep



Seated leg curl



Set1 7.5/15rep

Set2 7.5/15rep

Set3 7.5/15rep

Set4 7.5/16rep



Leg extension



Set1 6/15rep

Set2 6/13rep

Set3 6/13rep

Set4 6/



Walking dumbell lunges



Set1 30s/15rep

Set2 30s/12rep

Set3 30s/13rep

Set4 30s/17rep



Leg press



Set1 160lb/15rep

Set2 160lb/15rep

Set3 160lb/16rep



Calf raise smith



Set1 160lb/20rep

Set2 160lb/20rep

Set3 160lb/22rep



Cardio- treadmill

40min

5incline

 

[Halfi]

Feeling fucking great! Mentally, physically. All around

169.6lb fasted.

Appetite is crazy though. I got no appetite really. I’m pretty much eating because I know I have to. My stomach is probably the size of a penny I’m ganna be hurtin when food increases



Push



Dumbell lateral raise



Set1 20lb/13rep

Set2 20lb/13rep

Set3 20lb/13rep

Set4 20lb/14rep



Incline dumbell press



Set1 45s/12rep

Set2 45s/12rep

Set3 45s/14rep



Flat bench dumbell press



Set1 45s/12rep

Set2 45s/12rep

Set3 45s/14rep



Seated overhead press machine



Set1 6.25/12rep

Set2 6.25/12rep

Set3 6.25/13rep



Mid Cable flys



Set1 35lb/13rep

Set2 35lb/14rep

Set3 35lb/14rep



Pin press



Set1 95lb/15rep

Set2 95lb/15rep

Set3 95lb/17rep



Ez bar overhead extension



Set1 55lb/20rep

Set2 55lb/20rep

Set3 55lb/18rep



6” flat bench 1 min hold



3 sets



Cardio- treadmill

52 min

5 incline

 

[Doug 64]

Fasted weight 172.8

I’ve eliminated social media for my self this week.( other then the forum because u fuckers are cool) I amproud of my self. I didn’t delete accounts or apps, but simply have not been on it at all. That shit is toxic. Sitting there scrolling watching reels. Like I literally feel like a potatoe when I’m using social media. I don’t focus on anything. I don’t pay attention to anything. This was a healthy move. I will pop on Facebook in the morning to check for events to go to but that’s it. I don’t respond to messages or notifications. It’s soooooo nice. 10/10 would recomend

I’ve been training the last 2 weeks, not using my head phones for music. Such a better connection to my muscle without headphones on. I feel way more in tune with what I’m doing. It seems to help with cardio too. Music can send me to good places then bad places in a matter of seconds. I love music though but for my training right now I’m doing without it.

View attachment 196328
LegA



Adductors



Set1 7/15rep

Set2 7/14rep

Set3 7/13rep



Lying leg curl



Set1 5/12rep

Set2 5/12rep

Set3 5/12rep

Set4 5/13rep



Leg extension



Set1 6/13rep

Set2 6/14rep

Set3 6/13rep

Set4 6/14rep



Leg press



Set1 180lb/13rep

Set2 180lb/14rep

Set3 180lb/15rep



V squat



Set1 80lb/13rep

Set2 80lb/13rep

Set3 80lb/15rep



Calf raise smith



Set1 130lb/18rep

Set2 130lb/16rep

Set3 130lb/17rep



Cardio- treadmill

50min

5incline

Hey brother, what tracking APP are you using there? Just curious.

 

[Halfi]

Hey brother, what tracking APP are you using there? Just curious.

My fitness pal

 

[Doug 64]

I use it too. I didn't recognize the screen for a minute because I generally don't track my exercise through it, I use whatever is on the phone. Samsung health or some shit like that to track the steps. KK

 

[Halfi]

I use it too. I didn't recognize the screen for a minute because I generally don't track my exercise through it, I use whatever is on the phone. Samsung health or some shit like that to track the steps. KK

Ohhh! I thought u meant for food, that is not my fitness pal. That’s the fitness app on the Apple Watches

 

[Doug 64]

Ohhh! I thought u meant for food, that is not my fitness pal. That’s the fitness app on the Apple Watches

Well then, that clearly explains why it looks different from mine! LOFL

 

[Halfi]

Another set back for me this week. I had 8 dental implants placed not to long ago along with a bone graft top and bottom of my mouth. One of the implants have already failed and broke the bone and bone graft some time on Monday, it’s also has an infection around the implant. So I’m on antibiotics now. I went to see the doc yesterday and have to get surgery today. So I’ll be pretty much toothless again for atleast the next week and a half until I get the stitches out. I paid a shit ton of money for these things and this process was so fucking long and brutal. It took 1.5 years to finally get my dentures after they placed these implants. I’ve only been wearing the things since last August. I’m so fucking depressed and pissed off right now man. I’m stressed the fuck out about it. The doctor I seen yesterday told me they shoulda never even been put in because my bone is to small to support it. So I’m probably ganna get a lawyer here pretty soon and sue for the 23,000$ it cost me to have this shit done. I’m looking into finding one to see what they say about all of it this weekend.

Fasted weight 171lb, idk wtf is going on with my weight but I’m chalking it up as stress this week from this bullshit. My brains going 10 thousound miles a minute. Im Fucking strugglin. Im probably holding water from the stress.

Push



Single arm lat pull-down



Set1 40lb/12rep

Set2 40lb/12rep

Set3 40lb/14rep



Plate loaded pronated row



Set1 110lb/12rep

Set2 110lb/12rep

Set3 110lb/14rep



Plate loaded row neutral



Set1 110lb/12rep

Set2 110lb/12rep

Set3 110lb/14rep



Wide grip pull-down



Set1 75lb/12rep

Set2 75lb/12rep

Set3 75lb/14rep



Criss cross apple sauce rear delt



Set1 25lb/16rep

Set2 25lb/16rep

Set3 25lb/15rep



Dual cable curl



Set1 30lb/15rep

Set2 30lb/15rep

Set3 30lb/16rep



Straight bar cable curl



Set1 50lb/15rep

Set2 50lb/16rep



Cardio- treadmill



43min

Incline5

 

[Meetketchup]

Try and stay relaxed keeping cortisol down. Your body is inflamed and holding water. The less you stress about it the better.

 

[Halfi]

Try and stay relaxed keeping cortisol down. Your body is inflamed and holding water. The less you stress about it the better.

I figured it’s from that. I’m trying not to stress about it , that’s pretty difficult though but I am trying my best foooooshoooooo.