Getting smaller and Bigger at the same time

[SmallGains88]

Captains Log, Stardate 2026.3.30.

Sleep - 6:30

Starting weight @ 0600 - 340.8

Fasted BG - 123mg/dl

2hr after first meal 112mg/dl

BP - 132/83

10,412 steps

36 min of cardio (treadmill for steps)

Chest - Incline Bench press 95lbs for 16

Shoulders - OHP 75lbs for 12 (need to do less weight next light day to max reps)

Triceps - Dip machine 65lbs for 25 (need to up the weight next time)

Lats - Chest supported row machine (close grip) 70lbs for 20

Upper back - Chest supported row machine (wide grip) 70lbs for 20

Delts - one arm cable raise. 10lbs for 19

Tricep - tricep cable push downs isolated 17lbs for 25

Bicep - cable curls 17lbs for 21ea

Hamstring - Leg curls 10 reps 140lbs

Quad Compound - Leg press 10 reps 360lbs

Quad Isolation - Leg extensions 10 reps 165

Daily workouts

Calf Raises - 2 sets of 20 25lbs
Abs crunch machine - 2 sets of 20 25lbs

Stack
15iu of Test-E US Pharmacies
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K23

Meal 1) 278cal. 39g protein, 17g carbs and 3g of fat.
Meal 2) 503cal. 53g protein, 40g carbs and 13g of fat.
Meal 3) 562cal. 55g protein, 56g carbs and 9g of fat.
Meal 4) 606cal. 58g protein, 61g carbs and 10g of fat

Daily totals 1949cal. 204g protein, 174g carbs and 35g of fat

Expenditure - "4265"

104oz of water not including the 16oz of water with the "clear protein"


Actual GIF of me going to the Gym today. I had no motivation, I was tired and did not feel well, but not going was not an option. Pushed through the noise and got it done.

 

[Crit]

Captains Log, Stardate 2026.3.30.

Sleep - 6:30

Starting weight @ 0600 - 340.8

Fasted BG - 123mg/dl

2hr after first meal 112mg/dl

BP - 132/83

10,412 steps

36 min of cardio (treadmill for steps)

Chest - Incline Bench press 95lbs for 16

Shoulders - OHP 75lbs for 12 (need to do less weight next light day to max reps)

Triceps - Dip machine 65lbs for 25 (need to up the weight next time)

Lats - Chest supported row machine (close grip) 70lbs for 20

Upper back - Chest supported row machine (wide grip) 70lbs for 20

Delts - one arm cable raise. 10lbs for 19

Tricep - tricep cable push downs isolated 17lbs for 25

Bicep - cable curls 17lbs for 21ea

Hamstring - Leg curls 10 reps 140lbs

Quad Compound - Leg press 10 reps 360lbs

Quad Isolation - Leg extensions 10 reps 165

Daily workouts

Calf Raises - 2 sets of 20 25lbs
Abs crunch machine - 2 sets of 20 25lbs

Stack
15iu of Test-E US Pharmacies
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K23

Meal 1) 278cal. 39g protein, 17g carbs and 3g of fat.
Meal 2) 503cal. 53g protein, 40g carbs and 13g of fat.
Meal 3) 562cal. 55g protein, 56g carbs and 9g of fat.
Meal 4) 606cal. 58g protein, 61g carbs and 10g of fat

Daily totals 1949cal. 204g protein, 174g carbs and 35g of fat

Expenditure - "4265"

104oz of water not including the 16oz of water with the "clear protein"


Actual GIF of me going to the Gym today. I had no motivation, I was tired and did not feel well, but not going was not an option. Pushed through the noise and got it done.

I feel you my friend sometimes the motivation is not there but fuck it who needs it

 

[samgraves82]

Alright, lets get real. Today was hard. I did not and do not expect to to be an easy journey but I have a great team and a great community to learn from and talk to. The hardest part is done. I showed up, put in the work and will keep going. Day one down, forever to go.

Time for R&R and wake up and do it all over again tomorrow.

It was hard but u fuckin did it anyway and I'm fuckin proud of you!!!!
Just remember this, the heaviest weight at the gym is the front door. Once u move that, you e already won!!!

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[samgraves82]

Full training day. Today was harder and easier at the same time, if that makes sense.



Starting weight @ 0600. - 339.29lbs.

12 minutes on a stationary bike.
47minutes walking. (10,257 steps)

Chest - Incline DB press 20 reps 20lbs

Shoulders - Fly machine 20 reps. 40lbs

Triceps - seated overhead Tricep extensions 16 reps 20 lbs

Lats - Chest supported row machine (close grip) 17 reps. 70lbs

Upper back - Chest supported row machine (wide grip) 20 reps 70lbs

Delts - dumbbell lateral raise 18 reps 20lbs

Triceps - triceps machine 17reps 40 lbs

Bicep - Bicep Curl Machine. 15 reps 50lbs

Hamstring - Leg curls 10 reps 130lbs

Quad Compound - Leg press 10 reps 360lbs

Quad Isolation - Leg extensions 10 reps 145lbs

Calf Raises - 2 sets of 20 body weight.
Abs crunch machine - 2 sets of 20 25lbs

Macros

Meal 1) 389cal. 38g protein, 28g carbs and 11g of fat.
Meal 2) 389cal. 38g protein, 28g carbs and 11g of fat.
Meal 3) 535cal. 43g protein, 60g carbs and 12g of fat.
Meal 4) 567cal. 50g protein, 56g carbs and 13g of fat.
112fl oz of water.
Total of 1949cal for the day.

"expenditure" 4619cal.

Stack
15iu of Test-E US Pharmacies
30mg Zinc
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K2

Make sure you don't starve yourself too much. Those cals are very low

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[samgraves82]

Captains log, Stardate 2026.3.27

Today was CRAP as far as nutrition is concerned, but here we go.

Since I wore my watch to bed you get to know sleep too!!! lol

Sleep 7:53

Starting weight @ 0600. - 339.3

35 minutes of solid cardio
10,345 steps.

Calf Raises - 2 sets of 20 body weight.
Abs - crunches - 2 sets of 20

Macros

Meal 1) 389cal. 38g protein, 28g carbs and 11g of fat.
Meal 2) 389cal. 38g protein, 28g carbs and 11g of fat.
Meal 3) 550cal. 66g protein, 62g carbs and 12g of fat.
120fl oz of water and counting
Total of 1473cal for the day.

I know this is super low for calories Will do better tomorrow.

"expenditure" 4036

Stack
15iu of Test-E US Pharmacies
30mg Zinc
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K2

Full train tomorrow.

It's all good!!! Today is done. Start over tomorrow

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[samgraves82]

Captains Log, Stardate 2026.3.28.

Sleep - 7:05

Starting weight @ 0700 - 339.51

Fasted BG - 95mg/dl

2hr after first meal 108mg/dl

BP - 137/89

10,246 steps

41min of cardio (treadmill for steps)

Heavy weight upper body

Chest - Incline BP 155lbs 5 reps unassisted 1 with assistance.

Shoulders - Seated BB press 95lbs for 7

Triceps - Overhead tricep cable with rope 50lbs for 10

Lats - Close grip lat pulls down 165lbs 5 reps reps.

Upper back - wide grip pull down 90lbs for 9

Delts - dumbbell lateral Raises 20lbs for 9

Tricep - single arm cable push down L-arm 27.5lbs 6 reps R-arm 27.5lbs 6 reps

Bicep - preacher curls 45lbs for 9

Light weight lower

Hamstring - Leg curls 100lbs for 23

Quad Compound - Leg press 200lbs for 25

Quad Isolation - Leg extensions 85lbs for 20

Daily workouts

Calf Raises - 2 sets of 20
Abs crunch machine - 2 sets of 20 45lbs

Sauna 30 min

Macros

Meal 1) 338cal. 35g protein, 27g carbs and 8g of fat.
Meal 2) 338cal. 35g protein, 27g carbs and 0g of fat.
Meal 3) 463cal. 36g protein, 36g carbs and 17g of fat.
Meal 4) 487cal. 37g protein, 59g carbs and 8g of fat
Meal 5) 487cal. 37g protein, 60g carbs and 8g of fat.
104fl oz of water and counting
Total of 2113cal for the day.

"expenditure" 4125

Stack
15iu of Test-E US Pharmacies
30mg Zinc
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K2

Today was the closest I have been to hitting all of my goals. Its amazing how easy it is to hit 2000 calories when you are eating trash. Putting down 2000 calories of food when you are on a lean diet is very difficult.

no live the captains logs

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[samgraves82]

Captains Log, Stardate 2026.3.28.

Sleep - 7:05

Starting weight @ 0700 - 339.51

Fasted BG - 95mg/dl

2hr after first meal 108mg/dl

BP - 137/89

10,246 steps

41min of cardio (treadmill for steps)

Heavy weight upper body

Chest - Incline BP 155lbs 5 reps unassisted 1 with assistance.

Shoulders - Seated BB press 95lbs for 7

Triceps - Overhead tricep cable with rope 50lbs for 10

Lats - Close grip lat pulls down 165lbs 5 reps reps.

Upper back - wide grip pull down 90lbs for 9

Delts - dumbbell lateral Raises 20lbs for 9

Tricep - single arm cable push down L-arm 27.5lbs 6 reps R-arm 27.5lbs 6 reps

Bicep - preacher curls 45lbs for 9

Light weight lower

Hamstring - Leg curls 100lbs for 23

Quad Compound - Leg press 200lbs for 25

Quad Isolation - Leg extensions 85lbs for 20

Daily workouts

Calf Raises - 2 sets of 20
Abs crunch machine - 2 sets of 20 45lbs

Sauna 30 min

Macros

Meal 1) 338cal. 35g protein, 27g carbs and 8g of fat.
Meal 2) 338cal. 35g protein, 27g carbs and 0g of fat.
Meal 3) 463cal. 36g protein, 36g carbs and 17g of fat.
Meal 4) 487cal. 37g protein, 59g carbs and 8g of fat
Meal 5) 487cal. 37g protein, 60g carbs and 8g of fat.
104fl oz of water and counting
Total of 2113cal for the day.

"expenditure" 4125

Stack
15iu of Test-E US Pharmacies
30mg Zinc
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K2

Today was the closest I have been to hitting all of my goals. Its amazing how easy it is to hit 2000 calories when you are eating trash. Putting down 2000 calories of food when you are on a lean diet is very difficult.

Are you doing a fortitude training variation?

Sent from my motorola razr 2025 using Tapatalk

 

[samgraves82]

Captains Log, Stardate 2026.3.30.

Sleep - 6:30

Starting weight @ 0600 - 340.8

Fasted BG - 123mg/dl

2hr after first meal 112mg/dl

BP - 132/83

10,412 steps

36 min of cardio (treadmill for steps)

Chest - Incline Bench press 95lbs for 16

Shoulders - OHP 75lbs for 12 (need to do less weight next light day to max reps)

Triceps - Dip machine 65lbs for 25 (need to up the weight next time)

Lats - Chest supported row machine (close grip) 70lbs for 20

Upper back - Chest supported row machine (wide grip) 70lbs for 20

Delts - one arm cable raise. 10lbs for 19

Tricep - tricep cable push downs isolated 17lbs for 25

Bicep - cable curls 17lbs for 21ea

Hamstring - Leg curls 10 reps 140lbs

Quad Compound - Leg press 10 reps 360lbs

Quad Isolation - Leg extensions 10 reps 165

Daily workouts

Calf Raises - 2 sets of 20 25lbs
Abs crunch machine - 2 sets of 20 25lbs

Stack
15iu of Test-E US Pharmacies
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K23

Meal 1) 278cal. 39g protein, 17g carbs and 3g of fat.
Meal 2) 503cal. 53g protein, 40g carbs and 13g of fat.
Meal 3) 562cal. 55g protein, 56g carbs and 9g of fat.
Meal 4) 606cal. 58g protein, 61g carbs and 10g of fat

Daily totals 1949cal. 204g protein, 174g carbs and 35g of fat

Expenditure - "4265"

104oz of water not including the 16oz of water with the "clear protein"


Actual GIF of me going to the Gym today. I had no motivation, I was tired and did not feel well, but not going was not an option. Pushed through the noise and got it done.

This looks like it's eazy motivated type shit too.

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[SmallGains88]

This looks like it's eazy motivated type shit too.

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Im definitely not easily motivated. Motivation is the hardest part for me.

 

[Nood]

Im definitely not easily motivated. Motivation is the hardest part for me.

You’ll get there, stay locked in! Make sure you do the work even on the days you absolutely don’t want to. Eventually just becomes routine, and goals WILL be reached! Killin it so far

 

[62Young]

You’re here and you’re doing it. Well done!

I have those days. Less frequently now. My body is getting dialed in, but it’s taken time and hard work.

Occasionally I'll have a hankering for a pint of Ben and Jerry’s.That’s my dark passenger talking. He’s but a whisper now.

Keep going! It’s worth it.

 

[Meetketchup]

Are you doing a fortitude training variation?

Just hearing “Fortitude Training” makes me anxious. That was brutal back in the day. lol

 

[rollin-tumblin]

Im definitely not easily motivated. Motivation is the hardest part for me.

Think he meant ASF member @eazy_ not easy as in easily motivated

 

[Meetketchup]

Your Motivation is easy. It's discipline that is the hard part. Doing it when it's the last thing in the World you want to do. You'll get there! Discipline leads to consistency, which is how you will get to where you want to go. Stay positive and take it meal to meal. They add up quick.

 

[SmallGains88]

Think he meant ASF member @eazy_ not easy as in easily motivated

He is definitely an inspiration to say the least.