Hughmangoes transformation log

[Hughmangoes]

Made a killer chicken salad today. 3% philadelphia is a game changer compared to when I previously did similar recipes with greek yogurt. I had it with some cucumbers but if you can afford the carbs it would be great in a wrap.

Just cooked and chopped chicken with cream cheese, canned beans, scallions and spices.

 

[Hughmangoes]

Upper A with 40 mins incline treadmill.

Got to the gym super late so was a bit weak. Specially chest sucked bad. Lately I've been doing a bit shoulder mobility stuff prior to workout which i skipped today so idk if it really helps or it's just a coincidence, but I had weird pain in my shoulder/scapula area during presses.

Pull on the other hand was great. I did first set of high low pull downs single handed and it felt like it "activated" something which I don't normally feel.

DB Lateral Raise (side delts)
• 15 @ 44
• 2 x 12 @ 55
DB Incline Chest Press
• 11 @ 132
• 4 @ 132
• 10 @ 121
DB Flat Chest Press
• 11 @ 110
• 9 @ 110
Plate loaded fly
• 2 x 12 @ 22
Hammer Strength Lat Pulldown
• 2 x 12 @ 176
T-Bar Row
• 2 x 14 @ 88
Seated Chest Row
• 14 @ 154
• 13 @ 154
Dips (machine)
• 12 @ 32
Overhead Triceps Extension (EZ cable)
• 2 x 14 @ 110
Standing isolateral Cable Curl
• 2 x 12 @ 44
Standing Cable Curl (straight bar)
• 12 @ 99
• 10 @ 99

 

[Hughmangoes]

Rest day with 60 mins incline cardio, working off the debt from slacking on Sunday.

I've been having surprisingly high energy past few days despite having tiny bit less carbs on the daily basis. upped my steps to consistently 10k, not sluggish and decent mood. Food and supplements are same, only thing changed is I started drinking more diet Pepsi which is surprisingly much better thank Coke zero. Or it could be last week's refeed day paying dividends.

 

[Hughmangoes]

Lower A today.

Had a good workout. Another refeed day so I had tons of food. Decided not to pig out on rice too much and ate in moderation so I could still get my fiber and nutrients in.

Seated Leg Curl
• 2 x 12 @ 145
Leg Extension
• 2 x 15 @ 212
• 12 @ 212
Leg Press
• 3 x 12 @ 441
Pendulum Squat
• 3 x 10 @ 66
DB Front-Foot Elevated Split Squat
• 2 x 15 @ 77
Standing Calf Raise
• 20 @ 134
• 3 x 15 @ 150

 

[Hughmangoes]

Rest day with 60 mins incline treadmill.

I occasionally hang from the bar to stretch my back and see my progress in pull ups. Well my pull work has been paying off and today I managed to do about 3/4 of a pull up. It's not much but felt unreal after months of barely an inch of vertical movement.

Gym is closed tomorrow due to local holidays so I'm going to try and find some big commercial gym which is open and can give me a free day pass.

 

[Hughmangoes]

Upper B today and 30 mins incline treadmill

Got a guest pass to a big commercial gym and had a decent workout. Place was mostly empty and all the weights nicely put in their place. Pleasant change of scenery, my usual gym always looks like a battlefield.

DB Lateral Raise (side delts)
• 2 x 12 @ 55
Hammer Strength Pulldown
• 2 x 12 @ 176
T-Bar Row
• 2 x 12 @ 88
Seated Chest Row
• 2 x 12 @ 154
DB Flat Chest Press
• 2 x 12 @ 132
DB Incline Chest Press
• 11 @ 110
• 10 @ 110
Seated Cable Fly
• 2 x 12 @ 88
Incline EZ-Bar French Press
• 12 @ 66
• 10 @ 66
EZ-Bar Pushdown
• 2 x 12 @ 154
Incline DB Curl
• 2 x 15 @ 55
Preacher Curl
• 2 x 12 @ 55
Ab Rope Crunch
• 4 x 20 @ 121

 

[Hughmangoes]

Lower B today

Got myself a belt with chain so played around with the belt sldl and belt squat. SLDLs kinda sucked felt my lower back taking over a lot, the squat felt great though.

Adductor Machine
• 20 @ 155
• 15 @ 155
Seated Leg Curl
• 15 @ 145
• 12 @ 145
Belt SLDL
• 2 x 15 @ 198
• 10 @ 265
Belt Squat (wide stance)
• 15 @ 198
• 15 @ 265
• 12 @ 309
• 8 @ 375
Leg Press
• 2 x 15 @ 441
DB Reverse Lunge
• 2 x 15 @ 53
Standing Calf Raise
• 2 x 20 @ 150

 

[Hughmangoes]

Check in 235.2lbs avg this week, down 1.2lbs.

Getting rid of the refeed day because I feel it didn't go much for me emotionally. Also dropping carbs a bit to 150:100, everything else stays the same.

 

[WED]

Lower B today

Got myself a belt with chain so played around with the belt sldl and belt squat. SLDLs kinda sucked felt my lower back taking over a lot, the squat felt great though.

Adductor Machine
• 20 @ 155
• 15 @ 155
Seated Leg Curl
• 15 @ 145
• 12 @ 145
Belt SLDL
• 2 x 15 @ 198
• 10 @ 265
Belt Squat (wide stance)
• 15 @ 198
• 15 @ 265
• 12 @ 309
• 8 @ 375
Leg Press
• 2 x 15 @ 441
DB Reverse Lunge
• 2 x 15 @ 53
Standing Calf Raise
• 2 x 20 @ 150

How long did this upper session take you? What are your rets like...

 

[Hughmangoes]

Rest day with 40 mins incline treadmill

Managed two clean pull ups today and about 5 bodyweight dips. Feels great, I have never in my life been able to do this. Ever since I was a kid I was always envious of people who could them at playgrounds. Adding weight to rows or pulls doesn't feel the same.

 

[Hughmangoes]

How long did this upper session take you? What are your rets like...

Both my lowers and uppers take 90+ mins. I can feel that I'm slow but but haven't taken a meaningful step to track rests and get through it faster. Been meaning to get some wristband with a timer but haven't yet.

 

[WED]

Both my lowers and uppers take 90+ mins. I can feel that I'm slow but but haven't taken a meaningful step to track rests and get through it faster. Been meaning to get some wristband with a timer but haven't yet.

Def not a critic on speed, just a lot of sets and was curious. About to try to do an UL PPL and have to get my Upper session dialed and in 75 minutes or so

 

[Hughmangoes]

Def not a critic on speed, just a lot of sets and was curious. About to try to do an UL PPL and have to get my Upper session dialed and in 75 minutes or so

If you don't waste your time putting away weights after you're done with them you can probably breeze through it, I haven't tried though.

 

[Hughmangoes]

Upper A with 40 mins incline treadmill.

Slept for a very short time today, had a nap in the afternoon but it didn't help much. Very low energy workout but I did my best.

DB Lateral Raise (side delts)
• 15 @ 22
• 2 x 12 @ 55
DB Incline Chest Press
• 11 @ 132
• 7 @ 132
• 6 @ 132
DB Flat Chest Press
• 7 @ 110
• 6 @ 99
Plate Loaded Fly
• 2 x 12 @ 88
Hammer Strength Lat Pulldown
• 2 x 12 @ 176
T-Bar Row
• 2 x 14 @ 88
Seated Chest Row
• 15 @ 154
• 12 @ 165
Dips (machine)
• 8 @ bodyweight
• 4 @ bodyweight
• 8 @ 26
Overhead Triceps Extension (EZ Bar) Standing BB
• 15 @ 44
• 11 @ 66
Standing Dual Cable Curl
• 12 @ 88
• 8 @ 88
• 10 @ 66
Standing Cable Curl (straight bar)
• 15 @ 99
• 12 @ 99

 

[Hughmangoes]

Rest day 40 mins incline treadmill and some ab workouts

 

[Hughmangoes]

Had bad meal timings today and super late workout, was ready for it to suck but It ended up being good.

Hunger is also getting stronger, I'm up to 3-4 sodas a day. But I guess lower carbs work, I'm down 5lbs since Saturday. But I'm not feeling flat, seeing more and more definition in the mirror. I want to be mad at coach for starving me but can't really argue with the results.

Upper A
Seated Leg Curl
• 2 x 12 @ 150
Leg Extension
• 15 @ 212
• 12 @ 212
• 11 @ 212
Leg Press
• 3 x 12 @ 441
Pendulum Squat
• 12 @ 66
• 2 x 10 @ 66
DB Front-Foot Elevated Split Squat
• 2 x 15 @ 79
Standing Calf Raise
• 4 x 15 @ 150

 

[Hughmangoes]

Rest day with 40 mins incline treadmill.

Had my wedding ring resized today, down 4 ring sizes from the time I got it about six years ago, which is kinda crazy.

 

[Hughmangoes]

Upper B with 40 mins incline treadmill

Heavy rainfall today and feet kidna hurt from tons of walking I did past few days, decided to chill today with only 5k steps.

Back feels strong as fuck every workout, but chest is kinds meh. I wonder if I should drop the weights a bit and try to improve the technique.

DB Lateral Raise (side delts)
• 15 @ 22
• 2 x 12 @ 55
Hammer Strength Pulldown
• 15 @ 176
• 12 @ 176
T-Bar Row
• 2 x 15 @ 88
Seated Chest Row
• 2 x 12 @ 176
DB Flat Chest Press
• 12 @ 132
• 10 @ 132
DB Incline Chest Press
• 11 @ 110
• 8 @ 110
Seated Cable Fly
• 12 @ 88
• 12 @ 78
Incline EZ-Bar French Press
• 12 @ 66
• 11 @ 66
EZ-Bar Pushdown
• 12 @ 143
• 11 @ 143
Incline DB Curl
• 2 x 15 @ 55
Preacher Curl
• 2 x 12 @ 55

 

[Halfi]

Had bad meal timings today and super late workout, was ready for it to suck but It ended up being good.

Hunger is also getting stronger, I'm up to 3-4 sodas a day. But I guess lower carbs work, I'm down 5lbs since Saturday. But I'm not feeling flat, seeing more and more definition in the mirror. I want to be mad at coach for starving me but can't really argue with the results.

Upper A
Seated Leg Curl
• 2 x 12 @ 150
Leg Extension
• 15 @ 212
• 12 @ 212
• 11 @ 212
Leg Press
• 3 x 12 @ 441
Pendulum Squat
• 12 @ 66
• 2 x 10 @ 66
DB Front-Foot Elevated Split Squat
• 2 x 15 @ 79
Standing Calf Raise
• 4 x 15 @ 150

I smash the shit out of diet sodas when I’m dieting down

 

[Meetketchup]

You should always focus on technique. If you have to drop the weight that’s fine just keep intensity very high to where you're at or close failure.

 

[Oran Juice Jones]

Upper B with 40 mins incline treadmill

Heavy rainfall today and feet kidna hurt from tons of walking I did past few days, decided to chill today with only 5k steps.

Back feels strong as fuck every workout, but chest is kinds meh. I wonder if I should drop the weights a bit and try to improve the technique.

DB Lateral Raise (side delts)
• 15 @ 22
• 2 x 12 @ 55
Hammer Strength Pulldown
• 15 @ 176
• 12 @ 176
T-Bar Row
• 2 x 15 @ 88
Seated Chest Row
• 2 x 12 @ 176
DB Flat Chest Press
• 12 @ 132
• 10 @ 132
DB Incline Chest Press
• 11 @ 110
• 8 @ 110
Seated Cable Fly
• 12 @ 88
• 12 @ 78
Incline EZ-Bar French Press
• 12 @ 66
• 11 @ 66
EZ-Bar Pushdown
• 12 @ 143
• 11 @ 143
Incline DB Curl
• 2 x 15 @ 55
Preacher Curl
• 2 x 12 @ 55

Work hardest where you are most uncomfortable. If an exercise is daunting or extra difficult, allocate more time and focus there. This is where growth happens, in the movements that you can actually improve on and get stronger with.


Sent from my iPhone using Tapatalk

 

[Meetketchup]

Just got done with Saturday's check-in. ANOTHER great week. Hope people are following his journey. Well on his way to an epic transformation.

 

[BaddieB]

Work hardest where you are most uncomfortable. If an exercise is daunting or extra difficult, allocate more time and focus there. This is where growth happens, in the movements that you can actually improve on and get stronger with.


Sent from my iPhone using Tapatalk

I was told this same thing years ago.
Love it because it’s true.
Hate it because it’s not fun lol

 

[Hughmangoes]

I was told this same thing years ago.
Love it because it’s true.
Hate it because it’s not fun lol

Yeah but then something unlocks and the movement finally clicks it's a great feeling, like you leveled up.

 

[Hughmangoes]

Lower B today

Went back to BB SLDL. Slightly reduced my rom and felt hams work harder, when I go lower I feel my lower back taking over. Maybe it's ham tightness issue or something idk. Going to stick with barbell variation for now.

Adductor Machine
• 2 x 12 @ 165
Seated Leg Curl
• 15 @ 145
• 12 @ 145
BB SLDL
• 15 @ 154
• 15 @ 220
• 8 @ 265
• 11 @ 220
Belt Squat (wide stance)
• 15 @ 265
• 12 @ 309
• 12 @ 353
Leg Press
• 2 x 15 @ 441
DB Reverse Lunge
• 2 x 15 @ 53
Standing Calf Raise
• 2 x 20 @ 150

 

[Hughmangoes]

After a week of lowered carbs avg weight dropped by 5.7lbs, current avg 229.5.

Training and cardio stays the same, lower days carb bumped up 150->200.
260p100c45f rest days, 150c upper and 200c lower.

 

[Hughmangoes]

Rest day with 40 mins incline treadmill.

Ended up with over 18k steps today running errands.

Took glasses for repair and the sales people kept talking shit about their plans for dinner, all I heard was steak burger steak burger I was losing my mind, felt like some sort of skit

View: https://youtu.be/sHwvUFjaNdU?si=BP8w92gQSC88nDHe

 

[Hughmangoes]

Came to the gym in the morning, did delts and started chest and realized I have absolutely no power, could barely move the weights around. Went home and came back in the evening, few more chest sets and finished off the rest of the workout.

I guess these are the consequences of waking a ton yesterday and not sleeping enough. Was ready to call it a day after every single set but decided to stick to it and just do my best.

Upper A with 40 mins incline treadmill

DB Lateral Raise (side delts)
• 12 @ 55
• 2 x 15 @ 44
DB Incline Chest Press
• 11 @ 121
• 7 @ 121
• 6 @ 121
----------------
• 8 @ 110
• 7 @ 110
DB Flat Chest Press
• 7 @ 110
• 6 @ 99
----------------
• 11 @ 121
• 10 @ 121
Pec Fly
• 2 x 15 @ 71
Hammer Strength Lat Pulldown
• 2 x 12 @ 176
T-Bar Row
• 10 @ 88
• 12 @ 88
Seated Chest Row
• 2 x 12 @ 176
Dips (machine)
• 9 @ bodyweight
• 10 @ 26
Overhead Cable Triceps Extension (EZ Bar)
• 2 x 12 @ 110
Standing Iso Cable Curl
• 2 x 12 @ 44
Sitting Row Cable Curl (straight bar)
• 10 @ 55
• 10 @ 44

 

[Hughmangoes]

Rest day with 40 mins incline treadmill

I'm hungry as fuck even though I had my tirz shot this morning. It's been raining here for the past week so I've been doing less after-meal walks so that could be a reason.

I'm also 4lbs heavier for some reason which is kinda dumb. Probably hanging on to water, even though I don't look bloated at all.

100g carb days are kinda tough. Thinking of maybe dropping from 4-5 meals to 2-3 idk

 

[Meetketchup]

Was expecting a bounce back. You dropped 6lbs last week and your body is always trying to find a homeostasis.

At least you have a higher carb day tomorrow!