Binkus’ Log

[Binkus]

So I have been lifting for close to 6 years and have been relatively inconsistent. I tend to build to a point I’m happy with and slow down and lose the progress I’ve made. I have also never eaten properly or counted macros or calories. I had a huge turning point in my life about 3 months ago where I was super depressed and my weight dropped from 155 to 145 in about 2-3 weeks. I ended the self pity party and life changes happened fast. I gave up alcohol, started working out every day, counting macros and calories, and go on a 45 min walk everyday. I’ve held to it for the past 2 months and I feel better than ever and I’m putting on muscle like never before. I have been logging but I figured might as well make it public so I can get some input as well as having a place to put these. I’m going to start with January 1st as it feels right but if anyone wants back logs I can get some up.

January 1
25 years old
5’10”
160lb

400mg Test E
200mg twice a week(Monday, Thursday)
This is my first cycle and today was my 5th pin, start of week 3

Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
8 hours

Diet
3219 cals
201g protein
429g carbs
63g fat

1/2 gal chocolate milk

10oz Chicken
6oz Rice
Avocado
Banana

Protein shake 50g
Pear

Cardio
45 mins(2.5 mile walk)

Training(legs)
Leg press 4x12 405lb last set is a full drop set
RDL 3x10 80lb dbs
leg extension 4x12 90lb
leg curl 3x10 40lb
seated calf raises 3x12 90lb
squat 3x10 225lb

 

[Binkus]

January 2
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
10 hours
Overslept but think I needed it

Diet
3219 cals
208g protein
419g carbs
65g fat

1/2 gal 1% chocolate milk

Overnight oats with banana
1.5 scoop protein shake

Chicken with avocado
Banana
Pear
Fairlife protein shake 30g

Cardio
45 mins(2.2 mile walk)
Legs were super sore so I was unintentionally walking slow

Training(core)
Decline sit ups 3x10
Superset
Russian twist 3x10 35lb
Hanging leg raises 3x15
machine crunches 3x10x3 (left middle right)

 

[Binkus]

January 3
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
6 hours

Diet
3160 cals
192g protein
383g carbs
96g fat

1/2 gal 1% chocolate milk

Chipotle burrito
Flour tortilla
Double chicken
Double rice
Pico
Queso
Guac
Lettuce

Fairlife protein shake 30g

Cardio
45 mins(2.4 mile walk)

Training(arms back forearms)
Db curls 3x8+12 35lb dropset 25lb
Cable curls 3x10 50lb
Machine lat pull down 4x8 180lb
Preacher curls 4x8 45lb
Machine rows 4x12 90lb
Reverse db curl 3x14 20lb

 

[Binkus]

January 4
200mg Test E pinned today
Second pin of week 3
E2 feels a little high but I have blood work in a couple weeks to clarify before I take any AI
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
7 hours

Diet
3250 cals
238g protein
419g carbs
86g fat

4 cups chocolate milk
Orange
Banana
Apple

Chicken Caesar salad
Avocado
8oz rice
Fairlife Protein shake 30g
Mango

8oz v8
20.5oz chicken
3 cups chocolate milk

Cardio
45 mins(2.6 mile walk)

Training(chest shoulders tris)
Db pullover 3x10 35lb
Machine chest press 2x6 140lb + 2x14 90lb
Shoulder press 3x8 45lb
Machine fly 3x12 40lb
Lateral raises 3x10 20lb
Tricep pull down 3x10 50lb

 

[Binkus]

January 5
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
9 hours

Diet
3248 cals
219g protein
409g carbs
93g fat

1/2 gal 1% chocolate milk

1 cup oats w/ raspberries
Double scoop protein shake 50g

20.5oz steak
2 bananas
Apple
Avocado

Cardio
45 mins(2.3 mile walk)

Training(legs)
Different workout than normal. Got tired of being able to walk so I figured I would make myself unable to do so tomorrow. In all seriousness though I just felt like I’ve been soft on my legs recently so I wanted a big leg day, we’ll see how my body takes it.

leg press 3x6 450lb
Leg press dropset 10 each 360-270-180-90
standing calf raise 3x12 135lb
Squats 3x12 135lb(slow reps, ass to the floor depth)
Seated leg curls 3x8 90lb
+ burnout set 19 reps 45lb
Leg extension 3x8 90lb
+ burnout set 17 reps 50lb

 

[Binkus]

January 6
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
7 hours

Diet
3326 cals
201g protein
401g carbs
112g fat

8 oz chocolate milk
4 eggs
2 pieces of bacon
Toast
Avocado

Protein shake 50g
2 bananas
orange
1 roll Spicy crab sushi
6 oz pineapple

10oz steak
Garlic bread
Caesar salad
3/4 cup steel cut oats

Cardio
45 mins
25 mins shoveling
20 min walk(1.2 miles)

Training(core)
decline sit ups 4x16
Superset Russian twist 4x20 25lb
Crunch machine 3x10x3 sides 40lb
Hanging leg raises 2x12

 

[Binkus]

January 7
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
9 hours

Diet
3257 cals
212g protein
407g carbs
93g fat

12oz v8
Breakfast burrito-
Tortilla
3 scrambled eggs
Ham
Cheese
Avocado

3/4 cup steel cut oats
1 cup milk
Raspberries
Protein shake 50g
Apple
2 cuties

12oz rice
12oz chicken
12oz v8

Cardio
45 mins (2.4 miles)

Training(arms forearms back)
cable rows 3x10 130lb
Machine lat pull down 3x10 230lb
Db curl 3x6+8 35lb & 25lb
Reverse db curl 4x8+12 35lb and 20lb
Preacher curls 4x10 70lb
Machine rows 4x10 140lb
Cable curls 3x8 80lb

 

[Phill]

so you're trying to bulk!?
Have you set any goals for this cycle?
How long will it run?
have you planned any bloodwork?

 

[Binkus]

so you're trying to bulk!?
Have you set any goals for this cycle?
How long will it run?
have you planned any bloodwork?

I’m attempting to put on as much muscle mass as possible while staying relatively lean. I’m up 10lb the past month and my bf is up from 10% to 14% according to my smart scale. So realistically not doing too bad so far. I might cut back the calories a little bit but as of right now I’m loving the gains I’ve seen so far.

Main goal for this cycle is to get as big as I can and I’ll work on leaning out post cycle if need be.

Im running 10 weeks and I just started week 4 today.

I was gonna wait until week 5 or 6 for blood work but I’m feeling some slight high e2 sides so I’m getting it done end of the week and then I’ll decide on my ai dose accordingly.

 

[Binkus]

January 8
200mg test
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
7 hours

Diet
3085 cals
222g protein
398 carbs
74g fat

3 eggs
Mushrooms
White rice
Mango
12oz v8
Fairlife protein shake 30g

1/2 steel cut oats
2 cups milk
50g blueberries
apple
3 cuties

15oz mahi mahi
Apple
Avocado toast

Cardio
45 mins (2.5 miles)

Training(chest, shoulders, tris)
Db pullover 4x10 40lb
Shoulder press 3x8 60lb (jumped 15lb, not sure how)
Machine chest press 3x8 140lb
Cable flys 3x8 50lb
Lateral raises 3x10 20lb
Tri pull downs 4x8 70lb

 

[Binkus]

January 8
Got a fun log today
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
10.5 hours

Diet
3023 cals
230g protein
375g carbs
78g fat

1 cup steel cut oats
6oz raspberries

Fairlife protein shake
25oz mahi mahi
Garlic bread
Banana

50g blueberries
Banana
Apple
2 cuties
Avocado toast
12oz 2% milk

Cardio/Training
1:30 hours shoveling snow (had to shovel 3 times because of how much snow kept coming down)
My gym was closed because of the weather so I decided to push giant balls of snow around until I was physically incapable. One ended up being about 5ft but I ran out of snow(without pushing it down the hill) so I went to the front and made another and that was about 4ft. I took a break to dry off and eat and then I decided to go back out and turn one into a ramp for the neighbor kids to sled down(didn’t think about liability until now.) The other got turned into a massive snowman. I’ve always seen videos of people lifting atlas stones but holy shit did I underestimate how hard it would be… got them both up though!
Pushing snowballs and building the snowman took about 4 hours and my body is exhausted.

 

[Binkus]

January 10
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
8 hours

Diet
3164 cals
218g protein
281g carbs
151g fat

1 cup steel cut oats
2oz raspberries
2oz blueberries

Banana
Protein shake 50g
2 cheese burgers

12oz Tuna salad
Apple

Cardio
25 mins shoveling
15 mins (1 mile walk)

Training(legs)
leg press 3x10 450lb
Leg press 6,8,10,14,30reps 450,360,270,180,90,plate
Leg curls 100lb
Squats 4x6 225lb
Leg extensions 3x8 225lb
Seated calf raises 3x12 90lb

 

[Binkus]

January 11
200mg test e
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
5.5 hours

Diet
3205 cals
252g protein
305g carbs
110g fat

1 cup steel cut oats
3oz raspberries
3oz blueberries
2 bananas
Fairlife protein shake 30g

5 eggs
Avocado toast
Protein shake 50g
2 clementines

Tuna salad sandwich
apple

Cardio
25 mins shoveling
15 mins (1 mile walk)

Training(core)
Decline sit-ups 4x12
Russian twist 4x16 25lb
Hanging leg raises 3x15
Crunch machine 3x10 20lb

 

[Binkus]

January 12
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
9 hours

Diet
3134 cals
218g protein
341g carbs
101g fat

1 cup steel cut oats
3oz raspberries
3oz blackberries
Avocado
Fairlife protein shake 30g

Apple
Pear
Fairlife Protein shake 30g
2 cups Low-fat vanilla yogurt
Blueberries

Caesar salad
12oz tuna salad
16oz milk

Cardio/training
Really stating to despise snow…
Day 3 of heavy ass snow and the gym was closed. Today I wasn’t feeling nearly as creative and we got 13” of snow. I had to shovel 2 times and realistically I should have split it into 3 times. The first time took me about 30 minutes and wasn’t too bad. The second time shoveling took a little over an hour and by the end my back and arms were crying for help.

 

[Binkus]

January 13
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
8 hours

Diet
3257 cals
218g protein
380g carbs
102g fat

2 cups Cheerios
2 cups 2% milks
Protein shake 50g

Avocado toast
10oz Low fat vanilla yogurt
2 clementines
Apple
Caesar salad

4oz tuna salad
.5cup steel cut oats
9oz chicken
Pear

Cardio
45 mins (2.4 mile walk)

Training
cable rows 3x8 130lb
Machine lat pulldown 3x10 180lb
Db Curls 4x8+10 35lb & 25lb
Reverse db curls 4x8 35lb
Machine rows 3x10 90lb
Cable curls 3x8 80lb

 

[Binkus]

January 14
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
8 hours

Diet
2924 cals
213g protein
333g carbs
99g fat

.5 cup steel cut oats
1 cups 2% milk
Pear
2 clementine

Chicken Caesar salad
11.3oz chicken
Apple
Fairlife protein 30g

Avocado toast
Protein shake 50g
Apple
12oz v8
2 clementine

Cardio
45 mins (2.3 mile walk)

Training(Chest shoulders tris)
db pullover 2x20 40lb
Incline machine chest press 3x16 90lb
Machine flys 2x16 70lb
Db Shoulder press 3x12 35lb
Machine press 2x15 90lb
Tricep pulldown 3x18 50lb

 

[Binkus]

Week 4 blood work

 

[Binkus]

January 15
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
9 hours

Diet
2924 cals
213g protein
333g carbs
99g fat

.75 cup steel cut oats
2 clementines
Pear

Fairlife protein shake 30g
12oz chicken breast
Salad
Apple

Avocado toast
Protein shake 50g
Apple
V8
Clementine

Cardio
45 mins (2.5 mile walk)

Training(legs)
leg press 3x8 225lb
Split squat 3x8 each leg 70lb
Leg curls 4x20 70lb
Leg extensions 4x10 90lb
Seated Calf raises 4x12 90lb

 

[Binkus]

January 16
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
9 hours

Diet
3210 cals
210g protein
338g carbs
128g fat

4oz yogurt
2 Avocado toast
Pear
Banana

Apple
Curry chicken
Rice
Broccoli
Protein shake 50g

2 burgers w/ cheese
2 clementine
Banana
Fairlife protein shake 30g

Cardio
45 mins (2.3 mile walk)

Training(core)
Decline sit-ups 4x20
Russian twist 3x40 20lb
Hanging leg raises 4x16

 

[Binkus]

January 17
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
6 hours

Diet
3122 cals
232g protein
400g carbs
78g fat

8oz yogurt
1/2 cup steel cut oats
4.5oz blueberries

2 bananas
Fulfil protein bar
Fairlife protein shake 42g

2 pulled pork sandwiches
Apple
Banana
Clementine

Cardio
45 mins (2.3 mile walk)

Training(bis back forearms)
db curls 5x14 30lb
Reverse db curls 4x12 30lb
Cable curls 3x10 80lb
Machine lat pulldowns 4x10 180lb
Machine rows 3x14 90lb
Preacher curls 3x8 45lb
Cable rows 3x10 130lb

 

[Binkus]

January 18
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
7 hours

Diet
3551 cals
234g protein
394g carbs
97g fat

16oz yogurt
3/4 cup granola
3oz blueberries
Fairlife protein 30g

3 clementines
Apple
11oz Shredded pork
Salad

Protein shake 50g
1 cup steel cut oats
3oz raspberries
Granola

Cardio
45 mins (2.5 mile walk)

Training(chest shoulders tris)
db pullovers 3x20 40lb
Incline machine press 3x16 90lb
Db Shoulder press 3x12 40lb
Rear delt flys 3x10 70lb
Machine chest press 2x12 120lb
cable chest flys 3x20 20lb

 

[Binkus]

January 19
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
7 hours

Diet
3315 cals
207g protein
318g carbs
127g fat

3/4 cup steel cut oats
3oz raspberries
Granola

Burrito bowl
Rice
chicken
Pico
Guac
Lettuce
Cheese

chicken lettuce wrap
Baked potato’s
Fairlife protein shake 42g

Cardio
45 mins (2.6 mile walk)

Training(legs)
Kind of a disappointing workout for two reasons. It was a friends home gym so he didn’t have much and I also wasn’t trying to destroy my legs because I had a tattoo the next day. (Getting it right now and I’m very glad I went lighter on my legs
squats 3x8 185lb
Split squat 4x10 each leg 70lb
RDL 4x16 70lb
Goblet squats 4x20 35lb

 

[Binkus]

January 20
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
8 hours

Diet
3685 cals
252g protein
423g carbs
116g fat

Protein shake 40g
1.5 cup Oatmeal
Tbs honey
.25 cup raisins

Burrito bowl
10oz chicken
10oz rice
.5 cup cheese
3.5oz guac
2.5oz lettuce
3.5oz pico

Chicken lettuce wrap
Protein shake 26g
diced oven potatoes
1/2 cup Granola

Cardio
45 mins (2.4 mile walk)

Training(core)
sit ups 4x20
Russian twist 4x50
Hanging leg raises 4x10

 

[Binkus]

January 21
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
8 hours

Diet
3410 cals
235g protein
332g carbs
127g fat

Bagel w/ cream cheese
protein shake 26g

Burger
Grilled chicken sandwich
Protein shake 42g

Chicken
Vegetable medley
Rice

Cardio
45 mins (2.6 mile walk)

Training(bus back forearms)
db curls 5x15 30lb
Reverse db curl 4x13 25lb
Cable rows 3x16 130lb
Machine lat pulldown 4x10 90lb
Machine rows 4x16 100lb
Cable curls 4x12 70lb

 

[Binkus]

January 22
200mg test
.25mg arimidex
The finisher of my workout really pumped up my chest and brought out some vascularity I’ve never seen before so that might have to be a consistent thing going forward
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
5 hours

Diet
I let myself eat a lot today because I was constantly hungry I’m not sure why I was able to eat so much but I ended up cutting myself off after the burgers even though I was still hungry.
3748 cals
266g protein
363g carbs
132g fat

2 cups low-fat yogurt
3oz Raspberries
3/4 cup granola

3 bananas
2 oranges
Protein shake 42g

Protein shake 50g
Granola bar

2 cheese burgers

Cardio
45 mins (2.6 mile walk)

Training(chest shoulders tris)
Db Shoulder press 3x10 50lb
Incline Machine chest press 4x20 90lb
Rear delt machine flys 4x20 70lb
tricep pull downs 4x25 30lb
Machine chest press 3x16 100lb
Low to high Cable flys 3x20 20lb each (super slow reps for a tight pectoral squeeze)

 

[samgraves82]

Just now seeing this. Good for you brother, proud of ya. Keep up the good work. I don't comment a lot but I will be watching

 

[Bamm-bamm]

January 22
200mg test
.25mg arimidex
The finisher of my workout really pumped up my chest and brought out some vascularity I’ve never seen before so that might have to be a consistent thing going forward
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
5 hours

Diet
I let myself eat a lot today because I was constantly hungry I’m not sure why I was able to eat so much but I ended up cutting myself off after the burgers even though I was still hungry.
3748 cals
266g protein
363g carbs
132g fat

2 cups low-fat yogurt
3oz Raspberries
3/4 cup granola

3 bananas
2 oranges
Protein shake 42g

Protein shake 50g
Granola bar

2 cheese burgers

Cardio
45 mins (2.6 mile walk)

Training(chest shoulders tris)
Db Shoulder press 3x10 50lb
Incline Machine chest press 4x20 90lb
Rear delt machine flys 4x20 70lb
tricep pull downs 4x25 30lb
Machine chest press 3x16 100lb
Low to high Cable flys 3x20 20lb each (super slow reps for a tight pectoral squeeze)

Good job staying consistent!

is you walk for just clearing your head? Or are you trying to use it as cardio?

 

[Binkus]

Good job staying consistent!

is you walk for just clearing your head? Or are you trying to use it as cardio?

Both really, I live in the Midwest so I don’t want to run and risk slipping. I could just go run on a treadmill but the cold really clears my sinuses, wakes me up, and gives me plenty of time to think so I really love walking as my cardio. You never realize how little you know yourself until u allow yourself to sit in your own head consistently

 

[Binkus]

January 23
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
10 hours

Diet
3377 cals
217g protein
356g carbs
125g fat

4oz lemon yogurt
Granola
2 Banana
Pear

10.7oz chicken
Vegetable medley
4oz rice
Cream cheese Garlic bread
Protein shake 50g

Keto meat pizza(basically just meat with marinara)
2 clementines
1/3 cup mixed nuts

Cardio
45 mins (2.4 mile walk)

Training(legs)
warm up squats 16 reps 135lb
Squats 3x10 225lb
Split squat 4x12(each leg) 60lb
Db RDL 4x12 80lb dbs
Leg extension 4x16 120lb

 

[Binkus]

January 24
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
7 hours

Diet
3234 cals
216g protein
323g carbs
119g fat

Lowfat yogurt
1/2 cup Granola
4oz raspberries
Apple
1/2 cup mixed nuts

Banana
2 clementines
3oz blackberries
Avocado toast
Keto pizza
Protein shake 50g

8oz chicken thigh
Vegetable medley
Nut bar

Cardio
45 mins (2.5 mile walk)

Training(core)
Sit-ups 5x20
Russian twist 4x40
Hanging leg raises 3x10