Hughmangoes transformation log

[Hughmangoes]

Rest day with 40 mins incline treadmill

One of those days when I'm hungry as fuck. Sometimes I think that maybe my tirz somehow gone bad being in fridge for almost 9 months.
Or maybe my gallbladder stones are fucking with my stomach too much and I'm mistaking other signals for hunger.

Idk how some people on glps have it so easy that they forget to eat, I still think about food way too much.

 

[Hughmangoes]

Upper with no cardio

Now I got 50 mins of cardio to catch up tomorrow

Today was super tough workout. I was done after first few sets and had to convince myself to finish the workout after every set. Was too spent mentally afterwards to do any cardio so I just went home.

DB Lateral Raise (side delts)
• 3 x 12 @ 55
Hammer Strength Pulldown
• 12 @ 198
• 9 @ 198
T-Bar Row
• 10 @ 99
• 9 @ 99
Seated Chest Row
• 10 @ 198
• 8 @ 198
DB Flat Chest Press
• 14 @ 121
• 8 @ 121
Decline Isolateral chest press
• 16 @ 132
• 12 @ 132
DB Incline Chest Press
• 2 x 8 @ 110
EZ-Bar Pushdown
• 10 @ 143
• 8 @ 143
Incline EZ-Bar French Press
• 11 @ 55
• 10 @ 55
Incline DB Curl
• 12 @ 55
• 10 @ 55
Preacher Curl
• 10 @ 55
• 6 @ 55

 

[Meetketchup]

Hang in there man. Weight is moving back down this week and still trending. Nail that cardio and finish off strong.

 

[Hughmangoes]

Lower with 50 mins cardio

Another one of those grueling workouts. Today atleast I had an excuse, 212.7 lbs record low weight!
I think it took me over two hours to go through it but I got it all done.

Adductor Machine
• 11 @ 150
• 10 @ 150
Seated Leg Curl
• 11 @ 155
• 10 @ 155
Belt Squat SLDL
• 11 @ 220
• 10 @ 309
• 6 @ 309
• 8 @ 331
• 10 @ 331
Belt Squat (wide stance)
• 10 @ 331
• 12 @ 331
• 11 @ 331
Leg Press
• 12 @ 419
• 10 @ 419
DB Reverse Lunge
• 2 x 15 @ 62
Standing Calf Raise
• 18 @ 165
• 16 @ 165

 

[Hughmangoes]

Rest day 40 mins incline treadmill

 

[Hughmangoes]

Upper day

Got to the gym super late and didn't manage to get cardio done. Will just split up the time throughout the week.

DB Lateral Raise (side delts)
• 3 x 12 @ 55
DB Flat Chest Press
• 14 @ 121
• 9 @ 121
DB Incline Chest Press
• 10 @ 110
• 7 @ 110
Decline Chest Press
• 10 @ 154
• 9 @ 154
Hammer Strength Lat Pulldown
• 12 @ 198
• 10 @ 198
T-Bar Row
• 10 @ 99
• 9 @ 99
Seated Chest Row
• 9 @ 198
• 8 @ 198
Dips
• 9 @ bodyweight
• 6 @ bodyweight
Overhead Cable Triceps Extension (EZ Bar)
• 10 @ 110
• 8 @ 99
Standing Cable Curl (straight bar)
• 12 @ 99
• 10 @ 99
Standing Dual Cable Curl
• 8 @ 88
• 5 @ 88
• 5 @ 66

 

[Hughmangoes]

Rest day no cardio

Super busy today, on top of everything else had no food prepped. By the time I got done with prepping and cleaning I was already too tired for anything else. Eating my meal at almost 12am and going to bed.

 

[Hughmangoes]

Was supposed to be lower, ended up with another unplanned rest day

Got to the gym later in the day and they were closed for the local holiday.

Got some extra steps in instead. Had less carbs but still over for a non training day.

Will probably end up not making up today's missed session. Catch up on missed cardio tomorrow, then upper/lower/rest.

Starting Monday we'll be switching to 5 day split. Possibly same volume stretched over more days. Curious to see how I'll respond.

 

[Hughmangoes]

Rest day with 60 min cardio

 

[Hughmangoes]

Upper half-ass day

Busy day, then had to urgently leave mid-workout, so didn't finish half of it and no cardio either.

I also tried lowering weights a bit on my pull today and I think it worked better. Started to notice my form decline a bit in the previous sessions with higher weights.

So much bullshit past few days. This all comes right after I told coach that I'm 100% locked in just recently.

DB Lateral Raise (side delts)
12 @ 7.5
2 X 12 @ 25
Hammer Strength Pulldown
11 @ 85
10 @ 95
T-Bar Row
2 x 10 @ 40
Seated Chest Row
12 @ 80
10 @ 80
DB Flat Chest Press
10 @ 55
9 @ 55

 

[Meetketchup]

Just sent you the 5-day split we spoke about. Look it over and get back in mentally for the upcoming week.

 

[Oran Juice Jones]

Upper half-ass day

Busy day, then had to urgently leave mid-workout, so didn't finish half of it and no cardio either.

I also tried lowering weights a bit on my pull today and I think it worked better. Started to notice my form decline a bit in the previous sessions with higher weights.

So much bullshit past few days. This all comes right after I told coach that I'm 100% locked in just recently.

DB Lateral Raise (side delts)
12 @ 7.5
2 X 12 @ 25
Hammer Strength Pulldown
11 @ 85
10 @ 95
T-Bar Row
2 x 10 @ 40
Seated Chest Row
12 @ 80
10 @ 80
DB Flat Chest Press
10 @ 55
9 @ 55

Shit happens.

Coach Understands that.

You can have an off day, or a couple of off days but the main thing is to get back control and keep the structure as best you can.

I was feeling the same way, and then I actually went and looked at my workout log and the fact I have not missed a workout in a year. Yes I’ve have some treats here and there, but 98.9% of the time I’ve been locked in. You’re human dude, just do like he said and get your mind conditioned for the next phase. I’m talking to you and myself right now lol.


Sent from my iPhone using Tapatalk

 

[Hughmangoes]

Lower

Adductor Machine
12 @ 68
10 @ 68
Seated Leg Curl
10@ 70.3
9 @ 70.3
Belt Squat SLDL
12 @ 140
2 x 10 @ 140
Belt Squat (wide stance)
10 @ 150
9 @ 150
10 @ 150
Leg Press
10 @ 190
9 @ 190
DB Reverse Lunge
2 x 15 @ 28
Standing Calf Raise
15 @ 75
14 @ 75

 

[Hughmangoes]

Rest day with 40 mins incline treadmill

New split starting tomorrow.

Coach gave few different options for several excerises + some new additional ones
Going to have a pretty busy day tomorrow so I think I'll just stick to the stuff I've already done before. Will probably stick to the old forms for the first week to get used to the new split. Next week will try some alternatives to see if they feel better or not.

 

[Hughmangoes]

I think I also found a new staple protein for my diet : boneless young water buffolo meat. Costs less than chicken breasts about 3$/lb. Macros: 21p 1.5-2.5 fats per 100g, I logged it at 2.5 just to be safe. So far I cooked it only once in pressure cooker and it turned out pretty good.
Maybe I could even grind it and start having some minced meat regularly
Regular supermarket lean ground beef costs about 12-15$/lb so I just couldn't bring myself to spend that much on it.

.

 

[Hughmangoes]

Woke up early and decided to hit the gym instead of trying to get more sleep. Surprisingly felt great for the whole day, crushed upper and tried some different variations of excerises.

I've been avoiding trying different variations of excerises trying to stick to the same routine to learn the movements as a beginner. But seeing as I got a new split I guess I earned the right to play around a bit and see what feels better.

Upper + 40 mins incline treadmill

Lateral Side Delts Raise Cable
• 15 @ 11
• 15 @ 22
• 12 @ 22
Cable lateral raises definitely feel better than DBs, switching to them full time.

Single Lat Cable Pulldown (neutral grip)
• 12 @ 44
• 10 @ 55
Single lat cable pulldown also feels better than high low pulldown. Still need to figure it out but I see the potential.

Bent Over Chest Supported T-Bar Row
• 2 x 12 @ 88
Seated Chest Supported Row
• 2 x 12 @ 176
Incline Chest Press DB
• 12 @ 121
• 10 @ 121
Flat Chest Press DB
• 9 @ 121
• 10 @ 110
Machine Flys
• 12 @ 57
• 15 @ 42
I think I want to stick to flys and master the movement instead of doing decline machine presses as substitute
Overhead Cable Extension Rope
• 15 @ 55
• 8 @ 66
• 13 @ 55
Used to do with ez bar, I think rope felt better
Preacher Curls Machine
• 20 @ 57
• 15 @ 73
• 10 @ 73
Also felt better than ez bar

 

[Meetketchup]

I've been avoiding trying different variations of excerises trying to stick to the same routine to learn the movements as a beginner. But seeing as I got a new split I guess I earned the right to play around a bit and see what feels better.

100%

 

[Hughmangoes]

Woke up early again and had great workout despite another low amount of sleep. Idk when this will catch up to me. I should really try sleeping earlier, as waking up and working out early seems to be working better for me.

Changed around some things on my lower, tried single leg laying ham curls and holy shit my hams were on fire like never before.

Also used my straps on leg extensions and had to drop so much weight when I eliminated all the hip movement.

Tried the trick with yoga blocks under ass for leg press and I think it's giving me better rom. Hip felt slightly aggravated but overall I think it was better, will play around with it more.

Basically trying to rediscover all the usual workouts with fresh set of eyes and see what I can optimise. Being honest lately I was just kind of going through the motions in my workouts. Going in early and with a new split I feel I must be taking a "fresh" look at all the previous shit I was doing.

Legs A
Adductors
• 2 x 12-15 @ 88
Lying Single Leg Curls
• 2 x 15 @ 42
Leg Extension
• 3 x 12 @ 165
Leg Press
• 8 @ 419
• 15 @ 331
• 12 @ 331
Pendulum Squat
• 10 @ 44
• 8 @ 44
• 10 @ 44
Standing Calves
• 3 x 15 @ 150
Ab Rope Crunch
• 3 x 20 @ 88

 

[Hughmangoes]

Had a cheat meal at an fancy indian place (Tresind) for wife's birthday lunch. Was basically a chefs tasting menu and holy shit was it good, probably our favourite meal in years. Wife was also blown away so it's not just my diet mind speaking. Estimated calories from menu description with chatgpt just to enter something into the app. It was probably less as my wife eats about 1.6k daily and she wasn't even too stuffed after this meal.

 

[Meetketchup]

Had a cheat meal at an fancy indian place (Tresind) for wife's birthday lunch. Was basically a chefs tasting menu and holy shit was it good, probably our favourite meal in years. Wife was also blown away so it's not just my diet mind speaking. Estimated calories from menu description with chatgpt just to enter something into the app. It was probably less as my wife eats about 1.6k daily and she wasn't even too stuffed after this meal.

Life is balance. Glad you two had a "normal" night out. Now back to work.

 

[Hughmangoes]

Rest day with 40 mins incline treadmill

Legs are sore af today. Looks like lowering weight on a bunch of movements on the last leg day was the right move.

 

[Hughmangoes]

Yesterday's

Push and 40 mins incline treadmill

Lateral Side Delts Raise Cable
• 15 @ 11
• 12 @ 22
• 11 @ 22
• 10 @ 22
15% Incline Chest Press DB
• 12 @ 110
• 11 @ 130
Flat Chest Press DB
• 9 @ 110
• 8 @ 110
Seated Overhead Press Machine
• 20 @ 42
• 9 @ 55
Machine Flys
• 12 @ 42
• 20 @ 42
• 12 @ 57
Dips
• 9 @ bodyweight
• 4 @ bodyweight
Triceps Cable Rope Pushdown
• 9 @ 66
• 8 @ 55
Overhead Triceps Extension (Cable with EZ Bar)
• 15 @ 55
• 12 @ 55

 

[Hughmangoes]

Today's

Pull and 40 mins incline treadmill
Single Arm Lat Cable Pulldown (neutral grip)
• 15 @ 33
• 2 x 12 @ 44
Bent Over Chest Supported T-Bar Row
• 2 x 10 @ 88
Standing Iso Chest Supported Row
• 12 @ 88
• 11 @ 88
Wide Grip Lat Pulldown
• 15 @ 88
• 9 @ 99
Machine Rear Delts
• 3 x 15 @ 42
Standing Dual Cable Bicep Curls
• 15 @ 66
• 2 x 12 @ 66
Standing Cable Straight Bar Curls
• 12 @ 88
• 10 @ 88

 

[Hughmangoes]

Couldn't access the website yesterday

So far having fun with the new split, playing around with various different excerises. Feeling muscles burn that I didn't feel before, feeling sore when I didn't previously feel it after the usual workouts. I know it's all subjective BS and doesn't mean anything concrete, but it's fun to think about it like I'm unlocking something new lol

For this reason weights are all over the place while I figure out the new routine volume etc

 

[Hughmangoes]

So I previously read somewhere a sick strat of having a pinch of salt pwo to boost performance. In lieu of fancy electrolytes or pre workouts. I've been doing this for a while. I also salt my food very liberally and didn't think that what I'm doing may be dumb or something serious that deserves coach's attention.

Well it seems that I may have earned myself sick edema and my legs get swollen af. Taking pics daily am/pm and will let coach decide during tomorrow's check in if its edema or just fat. But I have strong suspicion it's edema due to how it behaves in the morning and evening.

I dropped it the extra salt bullshit few days ago and with it almost 7lbs from last Friday.

 

[Hughmangoes]

I must've hit my lower lats or back somehow during yesterday's pull, couldn't do belt squat machine sldls at all, was hard to brace properly. Switched to DB SLDL and it felt better - fully in my hams. I'm wondering if it's a sign my form was bullshit and I should just stick to DB sldls for some time.

Legs B
Lateral Side Delts Raise Cable
• 11 @ 22
• 2 x 10 @ 22
Adductors
• 2 x 15 @ 88
Seated Leg Curls
• 15 @ 119
• 12 @ 134
• 10 @ 134
SLDLs Belt Squat
• 8 @ 287
SLDLs DB
• 15 @ 44
• 12 @ 55
• 15 @ 55
Belt Squats
• 20 @ 220
• 10 @ 287
Leg Press Wide
• 15 @ 331
• 10 @ 331
Standing Calves
• 20 @ 150
• 18 @ 150
• 20 @ 150
Decline Sit Ups
• 3 x 20 @ bodyweight

 

[dcdogz]

I must've hit my lower lats or back somehow during yesterday's pull, couldn't do belt squat machine sldls at all, was hard to brace properly. Switched to DB SLDL and it felt better - fully in my hams. I'm wondering if it's a sign my form was bullshit and I should just stick to DB sldls for some time.

Legs B
Lateral Side Delts Raise Cable
• 11 @ 22
• 2 x 10 @ 22
Adductors
• 2 x 15 @ 88
Seated Leg Curls
• 15 @ 119
• 12 @ 134
• 10 @ 134
SLDLs Belt Squat
• 8 @ 287
SLDLs DB
• 15 @ 44
• 12 @ 55
• 15 @ 55
Belt Squats
• 20 @ 220
• 10 @ 287
Leg Press Wide
• 15 @ 331
• 10 @ 331
Standing Calves
• 20 @ 150
• 18 @ 150
• 20 @ 150
Decline Sit Ups
• 3 x 20 @ bodyweight

Db sldls are great up to about 90s.

I have a herniated disc and started with those slowly worked up.

Get some grip attachment for them if you dont have some already.

I especially love the hook ones for the dbs cuz you can just let em hang.

 

[Meetketchup]

Switched to DB SLDL and it felt better - fully in my hams.

Nothing like the stretch, range of motion and control of DB SLDL's.

 

[Hughmangoes]

Rest day with 40 mins incline treadmill

I'm so sore all over. I wonder if it's the new split or low sleep affecting recovery and catching up with me.

@dcdogz started eating meals with chopsticks idk if it's helping me much, i suddenly developed extreme dexterity like I was born with them in my hands

 

[dcdogz]

Rest day with 40 mins incline treadmill

I'm so sore all over. I wonder if it's the new split or low sleep affecting recovery and catching up with me.

@dcdogz started eating meals with chopsticks idk if it's helping me much, i suddenly developed extreme dexterity like I was born with them in my hands

The hand and mouth will find a way lol.