Hughmangoes transformation log

[Meetketchup]

Yeah I don't think I need to wrap it anything just yet. What's weird is doing pendulums after the split squats eliminates the discomfort. I'll record a video next time I'm at the gym.

Many people do compound leg movements near the end of the workout so the knee and adjoining area are filled with blood and warm. Whatever works for you! Example, I do hacks last for that reason.

 

[Hughmangoes]

Upper with 40 mins incline treadmill

Doing cardio first thing in the morning at the building gym instead of after the workout feels so much better. Managing 4.5 speed with 7-9 incline, even throwing in few mins of running at 7 speed at the end. When I do it after the workout I'm barely dragging my feet at 3.5-4.

Still trying to figure out my weights for push to get proper reps. But at least I'm not as worried about my form anymore as it seems common for push to go down first during a cut. Arms felt a bit weaker as well but back is still holding.

DB Lateral Raise (side delts)
• 20 @ 33
• 2 x 10 @ 55
Hammer Strength Pulldown
• 2 x 12 @ 187
T-Bar Row
• 2 x 12 @ 88
Seated Chest Row
• 2 x 10 @ 176
DB Flat Chest Press
• 10 @ 132
• 8 @ 110
DB Incline Chest Press
• 6 @ 110
• 5 @ 110
Decline isolateral chest press
• 2 x 12 @ 110
Incline EZ-Bar French Press
• 10 @ 66
• 7 @ 66
EZ-Bar Pushdown
• 2 x 10 @ 143
Incline DB Curl
• 12 @ 66
• 10 @ 66
Preacher Curl
• 10 @ 55
• 8 @ 55

 

[Hughmangoes]

Lower ham day

On the sitting ham curl machine I'm got into the first hole of the knee pad, few weeks ago I could barely squeeze into third. I guess that's one way of tracking size without taking measurements.

Adductor Machine
• 15 @ 165
• 12 @ 170
Seated Leg Curl
• 10 @ 150
• 12 @ 150
Belt Squat SLDL
• 12 @ 265
• 11 @ 287
• 9 @ 287
Belt Squat (wide stance)
• 9 @ 353
• 6 @ 331
• 10 @ 287
Leg Press
• 15 @ 441
• 13 @ 441
DB Reverse Lunge
• 2 x 15 @ 62
Standing Calf Raise
• 2 x 20 @ 160

 

[Hughmangoes]

Check in weight avg 217, down 4.8 from last week. In the last 4 weeks I'm down 18 lbs. So far doesn't seem to be slowing down.

 

[Hughmangoes]

Rest day with 40 mins incline treadmill

 

[Hughmangoes]

Upper day with 40 mins incline treadmill

Slept less then 5 hours today, woke up super early and couldn't go back to sleep. Very groggy whole day and the workout absolutely sucked. Felt like a zombie

DB Lateral Raise (side delts)
• 15 @ 44
• 2 x 12 @ 55
DB Incline Chest Press
• 15 @ 99
• 12 @ 99
DB Flat Chest Press
• 9 @ 99
• 7 @ 99
Pec Deck
• 10 @ 73
• 9 @ 73
Hammer Strength Lat Pulldown
• 11 @ 187
• 10 @ 187
T-Bar Row
• 12 @ 88
• 10 @ 88
Seated Chest Row
• 12 @ 176
• 11 @ 176
Dips (machine)
• 9 @ bodyweight
• 7 @ bodyweight
Overhead Cable Triceps Extension (EZ Bar)
• 2 x 12 @ 110
Standing Iso Cable Curl
• 15 @ 44
• 12 @ 44
Standing Cable Curl (straight bar)
• 12 @ 110
• 10 @ 110

 

[Hughmangoes]

Rest day with 40 mins incline treadmill.

I'm fucking tiiiired. Still got my cardio and steps done. The body doesn't mind, it's all in the head 🫪

 

[Hughmangoes]

Lower today

Was kind of hyped for an even higher carb day with 350 carbs

But my gallbladder decided to act up in the afternoon and it left me anxious for the rest of the day. Barely got up to 300c.

Was not focused at all so the workout was kind of mediocre as well.

That's just how it goes sometimes.


Seated Leg Curl
• 12 @ 150
• 10 @ 150
Leg Extension
• 2 x 12 @ 212
• 11 @ 212
Leg Press
• 15 @ 441
• 12 @ 441
• 10 @ 441
Pendulum Squat
• 10 @ 44
• 2 x 8 @ 44
DB Front-Foot Elevated Split Squat
• 13 @ 79
• 12 @ 71
Standing Calf Raise
• 2 x 15 @ 160
• 14 @ 160
• 12 @ 160

 

[Hughmangoes]

Rest day with 40 mins incline treadmill

 

[Hughmangoes]

Upper with 40 mins incline treadmill

DB Lateral Raise (side delts)
• 15 @ 44
• 12 @ 55
• 10 @ 55
Hammer Strength Pulldown
• 12 @ 187
• 10 @ 187
T-Bar Row
• 8 @ 88
• 10 @ 77
Seated Chest Row
• 10 @ 176
• 8 @ 176
DB Flat Chest Press
• 2 x 12 @ 110
DB Incline Chest Press
• 8 @ 110
• 6 @ 110
Decline isolateral chest press
• 2 x 12 @ 110
Incline EZ-Bar French Press
• 2 x 12 @ 55
EZ-Bar Pushdown
• 2 x 12 @ 132
Incline DB Curl
• 10 @ 66
• 8 @ 66
Preacher Curl
• 2 x 10 @ 55

 

[Hughmangoes]

Lower day

Adductor Machine
• 12 @ 165
• 10 @ 165
Seated Leg Curl
• 2 x 10 @ 150
Belt Squat SLDL
• 2 x 10 @ 265
• 9 @ 265
Belt Squat (wide stance)
• 12 @ 287
• 2 x 10 @ 287
Leg Press
• 15 @ 441
• 10 @ 441
DB Reverse Lunge
• 15 @ 62
• 12 @ 62
Standing Calf Raise
• 18 @ 160
• 15 @ 160

 

[Hughmangoes]

Check ins weight weekly avg 217 - >216

Had bad sleep this week which led to bitching to coach about how down I'm feeling.

Dropping fats 45->40 and going with two high carb 300g refeed days. Otherwise no changes.

 

[Hughmangoes]

Rest day 40 mins incline treadmill

Slept a bit more today and then napped in the afternoon, feeling much better. It's crazy how much impact sleep has.

 

[Hughmangoes]

Upper

Another day of semi decent sleep which lead to a decent workout.

Dips are up to 11 already, maybe i can do some weighted in a few weeks. Idk why only dips and pull ups feel like a metric of progress, all the weights and machines feel "fake" lol

Saw a tip for shoulder lat raises which said to engage lats and it seems to work well, it almost completely takes traps out of the equation.

DB Lateral Raise (side delts)
• 15 @ 44
• 12 @ 55
• 10 @ 44 Lats engaged
DB Flat Chest Press
• 2 x 12 @ 110
DB Incline Chest Press
• 8 @ 110
• 7 @ 110
Decline Iso Chest Press
• 12 @ 132
• 10 @ 132
Hammer Strength Lat Pulldown
• 12 @ 187
• 10 @ 187
T-Bar Row
• 2 x 10 @ 88
Seated Chest Row
• 2 x 10 @ 176
Dips
• 11 @ bodyweight
• 9 @ bodyweight
Overhead Cable Triceps Extension (EZ Bar)
• 12 @ 110
• 10 @ 110
Standing Iso Cable Curl
• 2 x 12 @ 44
Standing Cable Curl (straight bar)
• 2 x 12 @ 110