• 💪 Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • 🔥 Kits4Less.com #1 MOST LAB-TESTED SOURCE — 25% OFF YOUR FIRST ORDER! 🔥

Get To Work Log

SB Labs
UPPER BODY WORKOUT LOG

Mood: Mentally drained from work today, but I knew skipping would leave me feeling worse. My son was with me in the gym—watching me push through. That alone made it worth it.

⸻

WORKOUT:

Cable Lateral Raises
• 51 × 12
• 51 × 10
• 49 × 10

Incline Smith Press
• 185 × 11
• 185 × 10

Dumbbell Shoulder Press
• 75 × 12
• 75 × 9
• 75 × 9

Cable Flys
• 79 × 13
• 79 × 11

1-Arm Lat Pulldown
• 92 × 8
• 92 × 8

Cable Row
Skipped — slight pull in lower back (hip-related). Played it smart.

EZ Bar Curls
• 70 × 15
• 80 × 13
• 80 × 12
• 80 × 12

Close-Grip Smith Press
• 140 × 15
• 145 × 14
• 150 × 12
• 150 × 10

⸻

🫀 CARDIO

• None today

⸻

MACROS

Protein: 264g
Carbs: 193g
Fats: 45g
Calories: 2,232 kcal

⸻

WEEKLY WEIGHT CHECK-IN

• Sunday: 207.4 lbs
• Monday: 207.8 lbs
• Tuesday: 204.4 lbs
• Wednesday: 205.0 lbs
• Thursday: 205.0 lbs
• Friday: —
• Saturday: —


Sent from my iPhone using Tapatalk
 
LEG DAY WORKOUT LOG

Mood: Felt great overall, but this hip issue is still hanging around. Adjusted where needed—no ego lifting, just smart, focused work.

⸻

WORKOUT:

Leg Curls
• 62.5 × 15
• 62.5 × 15
• 65 × 15

Leg Extensions (Paused at the top)
• 110 × 15
• 110 × 13
• 110 × 12

Hack Squats
• 200 × 15
• 205 × 12
• 205 × 12

Leg Press – High & Wide Stance
• 315 × 15
• 315 × 15
• 315 × 15

Dumbbell Reverse Lunges
• 30s × 13
• 30s × 12

⸻

🫀 CARDIO

No cardio today

⸻

MACROS

Protein: 221g
Carbs: 175g
Fats: 31g
Calories: 1,907 kcal

⸻

WEEKLY WEIGHT CHECK-IN

• Sunday: 207.4 lbs
• Monday: 207.8 lbs
• Tuesday: 204.4 lbs
• Wednesday: 205.0 lbs
• Thursday: 205.0 lbs
• Friday: 204.0 lbs
• Saturday: 203.2 lbs

Weekly Loss: ~4.6 lbs
Steady, controlled drop — right on track.


Sent from my iPhone using Tapatalk
 
PULL DAY WORKOUT LOG

Mood: Solid session with great focus.

⸻

WORKOUT:

Lat Prayers
• 137 × 14
• 137 × 13

Close-Grip Pulldowns
• 160 × 10
• 160 × 9
• 150 × 9

Cable Rows
• 150 × 12
• 160 × 12
• 170 × 12

Dumbbell Rows
• 85 × 10
• 85 × 12
• 90 × 10

Wide-Grip Pulldowns
• 162 × 10
• 150 × 10

Bayesian Curls
• 55 × 15
• 71 × 12
• 71 × 12

Cable Curls
• 145 × 12
• 145 × 10
• 99 × 15

⸻

🫀 CARDIO

No cardio today

⸻

MACROS

Protein: 252g
Carbs: 165g
Fats: 59g
Calories: 2,504 kcal

⸻

WEEKLY WEIGHT CHECK-IN

• Sunday: 202.6 lbs
• Monday: —
• Tuesday: —
• Wednesday: —
• Thursday: —
• Friday: —
• Saturday: —

Starting the week leaner — let’s see where it trends!


Sent from my iPhone using Tapatalk
 
PUSH DAY WORKOUT LOG

NOTES:

Felt great today, was really looking forward to this workout. Finding myself super hungry throughout the day just a sign of being locked in.

⸻

WORKOUT:

Cable Lateral Raises
• 55 × 10
• 55 × 10
• 49 × 10

Incline Smith Press
• 185 × 12
• 185 × 10
• 185 × 9

Flat Dumbbell Press
• 100 × 8
• 100 × 7
• 90 × 11

Cable Flys
• 80 × 13
• 80 × 12

Reverse Cable Flys
• 46 × 13
• 44 × 13
• 44 × 10

Rope Pushdowns
• 52 × 12
• 52 × 12
• 50 × 11

French Press (Overhead EZ Bar)
• 90 × 15
• 95 × 12

Bodyweight Dips
• 20
• 17

⸻

🫀 CARDIO

• 45 minutes
• Avg HR: 125 bpm

⸻

MACROS

Protein: 252g
Carbs: 181g
Fats: 34g
Calories: 2,072 kcal
Hunger is up = metabolism is working. Stick with it.

⸻

WEEKLY WEIGHT CHECK-IN

• Sunday: 202.6 lbs
• Monday: 204.0 lbs
• Tuesday: 202.8 lbs
• Wednesday: —
• Thursday: —
• Friday: —
• Saturday: —


Sent from my iPhone using Tapatalk
 
UPPER BODY WORKOUT LOG

Mood: Happy with today’s session.

⸻

WORKOUT:

Dumbbell Lateral Raises
• 25 × 12
• 25 × 11
• 25 × 10

Incline Smith Press
• 190 × 10
• 190 × 10

Dumbbell Shoulder Press
• 80 × 10
• 75 × 10
• 75 × 8

Cable Flys
• 80 × 11
• 77 × 12

One-Arm Pulldowns
• 70 × 12
• 70 × 12

Cable Rows
• 170 × 12
• 200 × 10

EZ Bar Curls
• 80 × 12
• 80 × 15
• 85 × 12
• 85 × 12

Close-Grip Smith Press
• 160 × 12
• 160 × 12
• 160 × 10
• 160 × 10

⸻

CARDIO / CONDITIONING

• 30 minutes mitt work at boxing club

⸻

MACROS

Protein: 252g
Carbs: 181g
Fats: 34g
Calories: 2,072 kcal

⸻

WEEKLY WEIGHT CHECK-IN

• Sunday: 202.6 lbs
• Monday: 204.0 lbs
• Tuesday: 202.8 lbs
• Wednesday: 202.4 lbs
• Thursday: 202.0 lbs
• Friday: —
• Saturday: —


Sent from my iPhone using Tapatalk
 
NOTES:
• Solid push on hack squats today, super proud of myself on this movement. Looked back on my log and the first time Coach had me do these was 4/2, I started with 115lbs. I was never comfortable with any style of squat, happy with the progress made on these.

⸻

WORKOUT (Legs)

Leg Curls
• 70 × 12
• 70 × 12
• 70 × 11

Leg Extensions (pause at top)
• 110 × 15
• 120 × 13
• 120 × 12

Hack Squats
• 230 × 12
• 230 × 12
• 235 × 10

Leg Press (High & Wide)
• 370 × 16
• 375 × 15
• 375 × 15

Dumbbell Reverse Lunges
• 40 × 12
• 45 × 12
• 45 × 12

Leg Raises
• 20
• 17

⸻

CARDIO
• None

⸻

MACROS (Day Totals)
• Protein: 254 g
• Carbs: 167 g
• Fats: 52 g
• Calories: 2381

⸻

WEEKLY WEIGHT TRACKER
• Sunday –
• Monday –
• Tuesday –
• Wednesday –
• Thursday –
• Friday –
• Saturday – 205.8 lbs


Sent from my iPhone using Tapatalk
 
NOTES:
• Great workout plus cardio today, this hip is still bugging so it messes up my rowing movements.
⸻

WORKOUT (Pull)

Lat Prayers
• 145 × 15
• 145 × 12

1-Arm Pulldowns
• 40 × 12
• 50 × 12
• 50 × 10

Cable Rows (Medium Bar)
• 132 × 12
• 154 × 12
• 176 × 12

Dumbbell Rows
• 85 × 10
• 90 × 10
• 90 × 10

Wide Pulldowns
• 145 × 10
• 145 × 8

Bayesian Curls
• 73 × 13
• 73 × 12
• 73 × 10

Cable Curls
• 156 × 9
• 154 × 10
• 143 × 12

⸻

CARDIO
• 75 minutes walk (≈4 miles)

⸻

MACROS (Day Totals)
• Protein: 239 g
• Carbs: 138 g
• Fats: 35 g
• Calories: 1842

⸻

WEEKLY WEIGHT TRACKER
• Sunday – 207 lbs
• Monday –
• Tuesday –
• Wednesday –
• Thursday –
• Friday –
• Saturday –


Sent from my iPhone using Tapatalk
 
SB Labs
NOTES:
• Good session today. Got a new job a few weeks ago so I had to change up my lifting times which is now at 5am, really enjoying the early lift, helps me start my day feeling accomplished.
⸻

WORKOUT (Push)

Cable Lateral Raises
• 55 × 11
• 55 × 10
• 55 × 10

Incline Smith Press
• 195 × 10
• 195 × 10
• 195 × 8

Flat Smith Press
• 160 × 12
• 165 × 11
• 170 × 8

Cable Fly
• 77 × 12
• 79 × 12

Reverse Cable Fly
• 49 × 14
• 49 × 12
• 46 × 10

Rope Tricep Extensions
• 121 × 15
• 123 × 15
• 123 × 12

French Press
• 80 × 15
• 100 × 12

Bodyweight Dips
• 25
• 16

⸻

CARDIO
• 30 minutes – Boxing

⸻

MACROS (Day Totals)
• Protein: 250 g
• Carbs: 168 g
• Fats: 40 g
• Calories: 2030

⸻

WEEKLY WEIGHT TRACKER
• Sunday – 207 lbs
• Monday – 203.6 lbs
• Tuesday –
• Wednesday –
• Thursday –
• Friday –
• Saturday –


Sent from my iPhone using Tapatalk
 
NOTES:
• today was a day off, came at just the right moment as I was burnt out! I think the boxing cardio may be draining me faster than I can recover. I dropped it down to 30 minute sessions this week to see if my body just needs to get used to the higher intensity cardio.

⸻

CARDIO
• None

⸻

MACROS (Day Totals)
• Protein: 250 g
• Carbs: 168 g
• Fats: 39 g
• Calories: 2028

⸻

WEEKLY WEIGHT TRACKER
• Sunday – 207 lbs
• Monday – 203.6 lbs
• Tuesday – 202.6 lbs
• Wednesday –
• Thursday –
• Friday –
• Saturday –


Sent from my iPhone using Tapatalk
 
NOTES:
• Not my best workout today, I had to drop the weight on pretty much every lift, just felt drained today.

⸻

WORKOUT (Upper)

Cable Lateral Raises
• 55 × 10
• 55 × 8
• 44 × 10

Incline Smith Press
• 180 × 12
• 180 × 9

Dumbbell Shoulder Press
• 60 × 15
• 70 × 12
• 75 × 6

Cable Fly
• 77 × 12
• 77 × 12

Close-Grip Pulldown
• 150 × 12
• 160 × 9

Cable Row (Medium Bar)
• 140 × 12
• 143 × 12

EZ Bar Curls
• 70 × 12
• 90 × 12
• 95 × 10
• 95 × 8

Close-Grip Smith Press
• 120 × 15
• 125 × 13
• 125 × 12
• 80 × 15

⸻

CARDIO
• None

⸻

MACROS (Day Totals)
• Protein: 251 g
• Carbs: 180 g
• Fats: 46 g
• Calories: 2136

⸻

WEEKLY WEIGHT TRACKER
• Sunday – 207 lbs
• Monday – 203.6 lbs
• Tuesday – 202.6 lbs
• Wednesday – 203.2 lbs
• Thursday – 203.6 lbs
• Friday –
• Saturday –


Sent from my iPhone using Tapatalk
 
Tomorrow will hopefully be a different story.
BigCruz said:
NOTES:
• Not my best workout today, I had to drop the weight on pretty much every lift, just felt drained today.

⸻

WORKOUT (Upper)

Cable Lateral Raises
• 55 × 10
• 55 × 8
• 44 × 10

Incline Smith Press
• 180 × 12
• 180 × 9

Dumbbell Shoulder Press
• 60 × 15
• 70 × 12
• 75 × 6

Cable Fly
• 77 × 12
• 77 × 12

Close-Grip Pulldown
• 150 × 12
• 160 × 9

Cable Row (Medium Bar)
• 140 × 12
• 143 × 12

EZ Bar Curls
• 70 × 12
• 90 × 12
• 95 × 10
• 95 × 8

Close-Grip Smith Press
• 120 × 15
• 125 × 13
• 125 × 12
• 80 × 15

⸻

CARDIO
• None

⸻

MACROS (Day Totals)
• Protein: 251 g
• Carbs: 180 g
• Fats: 46 g
• Calories: 2136

⸻

WEEKLY WEIGHT TRACKER
• Sunday – 207 lbs
• Monday – 203.6 lbs
• Tuesday – 202.6 lbs
• Wednesday – 203.2 lbs
• Thursday – 203.6 lbs
• Friday –
• Saturday –


Sent from my iPhone using Tapatalk
Click to expand...
 
BigCruz said:
NOTES:
• Not my best workout today, I had to drop the weight on pretty much every lift, just felt drained today.

⸻

WORKOUT (Upper)

Cable Lateral Raises
• 55 × 10
• 55 × 8
• 44 × 10

Incline Smith Press
• 180 × 12
• 180 × 9

Dumbbell Shoulder Press
• 60 × 15
• 70 × 12
• 75 × 6

Cable Fly
• 77 × 12
• 77 × 12

Close-Grip Pulldown
• 150 × 12
• 160 × 9

Cable Row (Medium Bar)
• 140 × 12
• 143 × 12

EZ Bar Curls
• 70 × 12
• 90 × 12
• 95 × 10
• 95 × 8

Close-Grip Smith Press
• 120 × 15
• 125 × 13
• 125 × 12
• 80 × 15

⸻

CARDIO
• None

⸻

MACROS (Day Totals)
• Protein: 251 g
• Carbs: 180 g
• Fats: 46 g
• Calories: 2136

⸻

WEEKLY WEIGHT TRACKER
• Sunday – 207 lbs
• Monday – 203.6 lbs
• Tuesday – 202.6 lbs
• Wednesday – 203.2 lbs
• Thursday – 203.6 lbs
• Friday –
• Saturday –


Sent from my iPhone using Tapatalk
Click to expand...
Just keep grinding brotha every day won’t be perfect in theory but as long as you execute perfectly and strive for it it’ll be a good day
 
SB Labs
f19f00a77318f5f6959306cd49c499c2.jpg


Super grateful for the progress that has been made. Couldn’t have done it without the guidance of Coach K! Sitting at 202lbs right now and have hit a place where I am happy and feel I’ve accomplished what I wanted with this cut. Coach and I will be moving on to a lean bulk starting tomorrow, couldn’t be more excited!

Solid ass session today!

Cable Laterals:
58 x 10, 10, 11

Smith Incline Press:
180 x 12, 10, 8

Flat DB Press:
80 x 12, 12
85 x 8

Cable Fly:
77 x 12, 12

Rev Cable Fly:
55 x 10
44 x 14, 14

Cable Tri Extension:
137 x 15, 13, 13

Cable Pushdown:
50 x 12, 12

BW dips:
20


Sent from my iPhone using Tapatalk
 
BigCruz said:
f19f00a77318f5f6959306cd49c499c2.jpg


Super grateful for the progress that has been made. Couldn’t have done it without the guidance of Coach K! Sitting at 202lbs right now and have hit a place where I am happy and feel I’ve accomplished what I wanted with this cut. Coach and I will be moving on to a lean bulk starting tomorrow, couldn’t be more excited!

Solid ass session today!

Cable Laterals:
58 x 10, 10, 11

Smith Incline Press:
180 x 12, 10, 8

Flat DB Press:
80 x 12, 12
85 x 8

Cable Fly:
77 x 12, 12

Rev Cable Fly:
55 x 10
44 x 14, 14

Cable Tri Extension:
137 x 15, 13, 13

Cable Pushdown:
50 x 12, 12

BW dips:
20


Sent from my iPhone using Tapatalk
Click to expand...
Fantastic work bro! Quads are impressive.
 
Chest / Triceps Day
12/22 - 201.5lbs

• Laterals – 3×10–15
55 × 10, 10, 8

• Incline Bench – 3×8–12
180 × 9
180 × 8
160 × 8

• Flat DB Bench – 3×8–12
75 × 9
75 × 10
75 × 9

• Pec Fly Machine – 2×12–15
55 × 12
66 × 10

• Rear Delt Fly (DB) – 3×12–20
45 × 12 - Cable, felt off switched to db
25 × 20
30 × 15

• Pushdowns – 3×12–15
40 x 20 - elbow pain had to warm up
60 × 15
70 × 11

• French Press – 2×12–15
70 × 12
70 × 12


Sent from my iPhone using Tapatalk
 
Leg Day | 12/23
201.2lbs

• Seated Leg Curls – 3×12–15
55 × 10
55 × 12
55 × 10

• Leg Extensions – 3×12–15
115 × 12
115 × 12

• Hack Squats – 3×10–15
185 × 12
195 × 12
195 × 12

• Leg Press (Low & Wide) – 3×10–15
355 × 15
405 × 12
405 × 10

• DB Split Squats – 2×12–15
30 × 12

Quads were cooked. I need to upgrade my leg extension/leg curl combo. The one I have is plate loaded and seems hurts my lower back if I try anything heavy. Hopefully next year.


Sent from my iPhone using Tapatalk
 
Upper Body | 12/26

205.8lbs - Christmas bloat lol

• DB Lateral Raises – 3×10–15
25 × 12
25 × 12
30 × 10

• Incline DB Press – 2×10–12
70 × 15
80 × 10

• Shoulder Press (Smith) – 3×10–12
90 × 10
90 × 10
90 × 10

• Cable Flys – 2×12–15
55 × 12
55 × 12

• Lat Pulldown (Close Grip) – 2×8–12
120 × 15
130 × 12

• Seated Cable Row – 2×10–12
150 × 12
155 × 10

• EZ Bar Curls – 4×12–15
80 × 12
80 × 12
85 × 12
85 × 12
(some forearm pain)

• BW Dips – 3×12–15
20 × 20
20 × 20
20 × 15

• Cardio - 25 minutes treadmill


Sent from my iPhone using Tapatalk
 
Good to see you back! Responded to your email this morning. Hope you had a great holiday with the family
 
Workout: Push B
1/31/26

Cable Flys
• 3×12–15
• 77 ×12
• 77 ×14
• 79 ×12

Smith Machine Flat Bench
• 3×8–12
• 180 ×8
• 180 ×10
• 180 ×7

DB Lateral Raises
• 4×10–15
• 30 ×15
• 35 ×12
• 35 ×12
• 35 ×10

DB Incline Press
• 2×10–15
• 75 ×15
• 80 ×10

Pushdowns
• 3×12–15
• 50 ×20
• 70 ×15
• 72 ×12

Push-Ups
• 2×15–20
• 23
• 20

Leg Raises
• 4×10–15
• 20
• 18
• 15
• 13

Cardio
• 25 min @ 141 BPM

Bodyweight: 209 lbs


Sent from my iPhone using Tapatalk
 

Latest threads

Back
Top