Halfi Summer cut log

[Halfi]

did an active rest day today

15 min cardio on the bike
30 min abs

Todays weight 187lb


Feeling pretty good about the macros. Been hitting my meals for the most part. Couple of times I cheated but for the most part I’m hitting them.

 

[Jbswole40]

How the clen treating u

 

[Halfi]

Not bad now I started it again yesterday. As of right now I’m sleeping fine. Im trying 40mcg tomorrow though.

 

[Halfi]

Leg strength was wayyy up from last week… smashed my workout today

Upped my dose for clen to 40mcg.
No jitters. See how my sleep is tonight.

LEGS



squats



Set1 135lb/12rep

Set2 205lb/8rep

Set3 225lb/6rep

Set4 225lb/7rep

Set5 225lb/7rep



Leg press



Set1 360lb/12rep

Set2 450lb/8rep

Set3 450lb/9rep

Set4 450lb/10rep

Set5 450lb/12rep

Set6 450lb/7rep



Seared leg extension



Set1 100lb/20rep

Set2 110lb/15rep

Set3 115lb/13rep

Set4 120lb/12rep

Set5 120lb/11rep

Set6 120lb/13rep

5sec hold

30sec stretch

120lb/5rep 2 half rep

30sec stretch



Calf raise hack squat



Set1 360lb/21rep

Set2 450lb/14rep

Set3 450lb/14rep

Set4 450lb/12rep

Set5 450lb/12rep





SHOULDER



Dumbell lateral raise



Set1 15lb/20rep

Set2 20lb/16rep

Set3 20lb/15rep

Set4 20lb/14rep

Set5 20lb/16rep



Incline Dumbell reverse fly



Set1 15lb/24rep

Set2 15lb/29rep

Set3 20lb/20rep

Set4 20lb/20rep

Set5 20lb/18rep

Set6 20lb/ 17rep



Bradford press



Set1 65lb/9rep

Set2 75lb/8rep

Set3 75lb/7rep

Set4 75lb/7rep



Seated plate raise 45lb



Set1 10rep

Set2 16rep

Set3 13rep

Set4 13rep

Set512rep

 

[Halfi]

 

[Halfi]

Little bit of some horse therapy tonight… usually I milk these guys and use the milk to increase my test levels… but I’m on cycle right now so they get a 15 week break of that 🤣

 

[Halfi]

Smashed hammies today… todays weight was 184lb

I been shitting like a bandit idk what up with that but

HAMMIES



RDL



Set1 120lb/12rep

Set2 120lb/16rep

Set3 140lb/9rep

Set4 140lb/11rep

Set5 140lb/9rep



Leg press



Set1 360lb/9rep

Set2 360lb/8rep

Set3 360lb/8rep

Set4 360lb/10rep

Set5 360lb/10rep

Set6 360lb/9rep





Seated leg curl



Set1 70lb/18rep

Set2 80lb/8rep

Set3 80lb/9rep

Set4 80lb/10rep

Set5 80lb/10rep



35 min cardio

 

[Halfi]

Cheat meal from Texas road house tonight… my birthday is tomorrow so today and tomorrow I’m ganna eat like dog shit haha

12 oz steak
Caesar salad
Mashed taters
A shit tone of bread

 

[Halfi]

Birthday today … was supposed to be a rest day but I wasn’t not ganna go to the gym on my bday .. it’s my favorite thing to do

So I smashed biceps today. Currently eating a post workout meal with an unhealthy snack 🤣 dark chocolate covered
Mangos. Surprisingly only 4.5 grams of fat per serving

BICEP



standing supinated curl



Set1 15lb/14rep

Set2 20lb/12rep

Set3 20lb/13rep

Set4 20lb/11rep

Set5 20lb/10rep



Hammer curl



Set1 20lb/13rep

Set2 25lb/10rep

Set3 25lb/11rep

Set4 25lb/9rep

Set5 25lb/11rep



Seated preacher curl machine



Set1 45lb/16rep

Set2 50lb/14rep

Set3 55lb/10rep

Set4 55lb/12rep

Set5 60lb/10rep



Incline supinated curl



Set1 20lb/7rep

Set2 20lb/12rep

Set3 20lb/10rep

Set4 20lb/10rep

Set5 20lb/11rep



EZ bar forarm curl



Set1 120lb/24rep

Set2 140lb/12rep

Set3 140lb/14rep

Set4 140lb/14rep

Set5 140lb/15rep



Forarm roll up 20lb



6sets

 

[cdubw44]

Well happy birthday. Yes veins popping

 

[Jbswole40]

Happy bday .
Looking good.

 

[Halfi]

Well happy birthday. Yes veins popping

Thanks bro. That’s a new found vein as of today actually haha

 

[Halfi]

T

Happy bday .
Looking good.

thanks man. Just got done work early. Time to go for a ride on the harley

 

[Halfi]

Smashed todays workout… I ate like shit all weekend so the 80 min of cardio today was well worth it after my workout…I could have kept going but I’m hungry as fuck

Last night I had a clam boil.
Clams, potatoes, onions, hot dogs, kilbasi and corn

This morning I had the clam boil again except with eggs , bacon, sausage and a English muffin… 2 plates of this lol

I pinned late today because I wasn’t bringing my gear with me when I traveled. I took the orals on schedule but the oil I left home. So I pinned around 4-430pm today

Todays weight 184lb

BACK



seated plate loaded lateral row machine



Set1 45lb/20rep

Set2 70lb/20rep

Set3 80lb/10rep

Set4 80lb/10rep

Set5 80lb/10rep



Dumbell pull over



Set1 65lb/12rep

Set2 70lb/14rep

Set3 75lb/8rep

Set4 75lb/8rep

Set5 75lb/8rep



Assited wide grip pull up



Set1 14rep

Set2 9rep

Set3 7rep

Set4 8rep

Set5 8rep



Close grip low cable pull



Set1 14/12rep

Set2 15/10rep

Set3 15/9rep

Set4 15//9rep



Seated single arm cable pull-down



Set1 4/15rep

Set2 5/10rep

Set3 5/10rep



Shoulder shrug smith



Set1 110lb/12rep

Set2 180lb/12rep

Set3 185lb/10rep

Set4 185lb/9rep

Set5 185lb/9rep

Drop 120lb/17rep





80minute cardio 😅😅😅

 

[Jbswole40]

80 mins???

 

[Halfi]

80 mins???

Yah not a typo haha. Pretty close to 700 calories. I know it was atleast high 600. But the treadmill literally shut off after 65 min I had to turn it back on… that’s the most cardio I ever did in my life haha

 

[Jbswole40]

Yah not a typo haha. Pretty close to 700 calories. I know it was atleast high 600. But the treadmill literally shut off after 65 min I had to turn it back on… that’s the most cardio I ever did in my life haha

I never went past 60..same thing it shut off..

 

[Halfi]

I never went past 60..same thing it shut off..

It’s stupid. Like why is the treadmill telling me I’ve done enough? I tell me when I had enough 🤣 I just restarted it and kept going like a psyco.

 

[Jbswole40]

It’s stupid. Like why is the treadmill telling me I’ve done enough? I tell me when I had enough 🤣 I just restarted it and kept going like a psyco.

Only did 60 mins a few times..f that..20-30 I'm done..I always do incline on higher side burn my calves up

 

[Halfi]

Only did 60 mins a few times..f that..20-30 I'm done..I always do incline on higher side burn my calves up

Same. My incline is between 8-10 depends on how my legs feel. If there on fire and swollen I dial it back

 

[Jbswole40]

Same. My incline is between 8-10 depends on how my legs feel. If there on fire and swollen I dial it back

Yea I will start 3.3mph up 4.2 and go from 5- 12 on incline..passes the time

 

[Halfi]

4.2 is a hell of stride 🤣 walking like a fucking gazelle 🤣🤣 my speed is usually 3.3-3.7

 

[Jbswole40]

4.2 is a hell of stride 🤣 walking like a fucking gazelle 🤣🤣 my speed is usually 3.3-3.7

Yea it won't stay that high for long..but 3.8 is pretty good for a while..I push it tho..I hate cardio but once I get going I want more

 

[Halfi]

just got out the gym and heading home to shower then off to my friends with benefits fuck buddy. Wel fuck most of the day today so that’s my cardio so I didn’t bother doing any at the gym 🤣😅

CHEST



flat bench dumbell press



Set1 55lb/12rep

Set2 60lb/10rep

Set3 65lb/9rep

Set4 65lb/7rep

Set5 65lb/8rep



Incline barbell press



Set1 135lb/12rep

Set2 145lb/8rep

Set3 145lb/9rep

Set4 145lb/7rep

Set5 145lb/8rep



Weighted pec minor dip 45lb



Set1 13rep

Set2 12rep

Set3 13rep

Set4 12rep

Set5 12rep



Plate loaded incline chest press



Set1 70lb/12rep

Set2 80lb/8rep

Set3 80lb/9rep







TRICEP



rope push down



Set1 7/12rep

Set2 8/10rep

Set3 8/9rep

Set4 8/7rep



Seated Tricep push down machine



Set1 115lb/9rep

Set2 115lb/12rep

Set3 115lb/10rep

Set4 115lb/12rep



Incline dumbell skull crusher



Set1 20lb/10rep

Set2 20lb/10rep

Set3 20lb/10rep

Set4 20lb/9rep

 

[Jbswole40]

just got out the gym and heading home to shower then off to my friends with benefits fuck buddy. Wel fuck most of the day today so that’s my cardio so I didn’t bother doing any at the gym 🤣😅

CHEST



flat bench dumbell press



Set1 55lb/12rep

Set2 60lb/10rep

Set3 65lb/9rep

Set4 65lb/7rep

Set5 65lb/8rep



Incline barbell press



Set1 135lb/12rep

Set2 145lb/8rep

Set3 145lb/9rep

Set4 145lb/7rep

Set5 145lb/8rep



Weighted pec minor dip 45lb



Set1 13rep

Set2 12rep

Set3 13rep

Set4 12rep

Set5 12rep



Plate loaded incline chest press



Set1 70lb/12rep

Set2 80lb/8rep

Set3 80lb/9rep







TRICEP



rope push down



Set1 7/12rep

Set2 8/10rep

Set3 8/9rep

Set4 8/7rep



Seated Tricep push down machine



Set1 115lb/9rep

Set2 115lb/12rep

Set3 115lb/10rep

Set4 115lb/12rep



Incline dumbell skull crusher



Set1 20lb/10rep

Set2 20lb/10rep

Set3 20lb/10rep

Set4 20lb/9rep

Hey bro I'm heading to gym now I'm do 82 min cardio 😝😝😝
Jk..most prob just 20-30

 

[Halfi]

Hey bro I'm heading to gym now I'm do 82 min cardio 😝😝😝
Jk..most prob just 20-30

I do not recomend it 🤣 my calves feel like there ganna fall off today

 

[Jbswole40]

I do not recomend it 🤣 my calves feel like there ganna fall off today

Just got done.soaked..67min

 

[Halfi]

Just got done.soaked..67min

Fuckin animal bro. 4.2 speed too like a fucking cheetah

 

[Halfi]

Smashed legs today. There pretty tender today.

I feel great. So far. The clen isn’t beating my ass anymore. I’m a little tired towards the after noons but probably due to lower caories


LEGS



squat



Set1 135lb/10rep

Set2 225lb/8rep

Set3 225lb/8rwp

Set4 225lb/8rep

Set5 225lb/8rep

Set6 226lb/7rep



Leg press



Set1 450lb/8rep

Set2 450lb/8rep

Set3 450lb/5rep

Set4 450lb/8rep

Set5 450lb/8rep



Hack squat calf raise



Set1 360lb/ 26rep

Set2 450lb/20rep

Set3 520lb/14rep

Set4 520lb/20rep







SHOULDER



Seated lateral raise machine



Set1 50lb/25rep

Set2 60lb/18rep

Set3 70lb/15rep

Set4 70lb/20rep

Set5 75lb/14rep

Set6 75lb/18rep

Set7 75lb/20rep

Set8 75lb/18rep



Incline reverse dumbell fly



Set1 15lb/29rep

Set2 20lb/17rep

Set3 20lb/17rep

Set4 20lb/17rep

6half rep

Set5 20lb/18rep

5half rep

Set6 20lb/19rep

Set7 20lb/16rep



Bradford press



Set1 75lb/9rep

Set2 75lb/7rep

Set3 75lb/6rep

Set4 75lb/6rep

Set5 75lb/7rep

Set6 75lb/

 

[Deeman]

Enjoy the ride bro. Let us know how it goes