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Longhorn Off and on lifter Log

I’ll tell you the same thing that was said to me years ago which I genuinely believe to be true, everything works as long as you do. It’s just about consistency and effort. If you do those two things over the course of any period of time you will get better. Being a “novice” you should really keep it simple and not overthink it. Pick a plan and stick to it for 8-12 weeks before you make any adjustments other than progressive overload.
 
Been stuck on 277-280 for a bit now, not sure if I need to change anything
Cardio 1 hr a day 15 incline 3 speed
Workouts just a basic upper / lower nothing special. Idk when to update log I try to space it out a bit. I shall be back when 235-240ish don’t want to keep posting beginner non sense things 😂
Diet
2 eggs 3 egg whites
1/2 cup oats with 1 tbsp PB w/ protein scoop

Lunch and dinner
6 oz ground chicken / 92% ground beef
10 or so pieces of asparagus or mixed veggies
1 cup rice

Snack
1 serving oikos non fat greek yogurt
Protein shake

Snacks midday sometimes a bag of turkey jerkey
 
I was gonna wait til I’m 230’s but wanted to post leg day and update log to keep accountable and to keep grinding.
Weight right now is 264-269 fluctuating
Lower
Squats
225x5 warmup
275x8
315x5
315x5 (6th rep was after 20 sec of rest or so)
One legged curls
45x10
35x10
40x10
Leg extensions
180x12
180x13
180x17 (last 4-5 half rep to failure)
Good mornings
135x10
135x10
135x12 ( last 2 deeper stretch)
Leg press Calves
500x25
500x25
500x25
Rope crunches
90x25
100x25
100x25
 
LonghornsLifter said:
Okay so tried the search bar, was wondering whoever stumbles upon this recommend any coaches? I need some assistance and with a meal plan.
Click to expand...
@Meetketchup has been fantastic coach for me.

I highly suggest talking to multiple coaches so you can find the right fit for you though as everyone has different expectations and needs.
 
Flat bench 235x9 , 210x12

Rack deadlifts 365x9 , 365x12

Upright rows 135x9 , 120x12

Cable flys 50x16 , 50x18

Rack chins 31 rest pause

Front raises 35x20 , 35x20

Reverse grip bench 95x20 , 135x20

Barbell curls 95x15 , 95x15

post workout just 4 oz of lemonade, about to do cardio incline 15 speed 3
 
Nice progress man. killing it!!!
I saw you said you don't like cardio. Do you ever do outdoor cardio sessions, were you walk or jog and have 3-4 workout stations that you hit over and over again like, squats, pushups, military press with squat and situps?
 
BigBack93 said:
Nice progress man. killing it!!!
I saw you said you don't like cardio. Do you ever do outdoor cardio sessions, were you walk or jog and have 3-4 workout stations that you hit over and over again like, squats, pushups, military press with squat and situps?
Click to expand...
I started covering the screen with a spare t shirt so cardio is 10x easier now! It’s still brutally cold but I’ll try the station work!
 
LonghornsLifter said:
I started covering the screen with a spare t shirt so cardio is 10x easier now! It’s still brutally cold but I’ll try the station work!
Click to expand...
This right here makes all of the difference in the world! I literally always bring an extra shirt just to cover up the screen now
 
Lower
Squats 315 x 7 , 285 x 10
Straight leg deadlifts 275 x 9 , 245 x 12
Leg extensions 3 sec negative 135 x 20 , 135 x 20
Lying leg curl 90 x 12 , 90 x 10 - need to lower for more reps or try to beat rep count next time
Calves 5 sec holds leg press 500x20 , 500x20 honestly would love to skip these since i do 15 incline 3 speed 30 mins a day may go back to an hour
Rope crunches 100 x 20 , 110 x 20 , 120 x 20 , 120 x 20
 
Man I fell off again but got back to it before things got bad, around two months of bullshit eating, luckily stopped it in time before the 300 lb mark that I usually hit and disgusted with myself. I call it the 6 month curse luckily only 264ish . Posting again for accountability.
I struggle grinding after 6 months of cardio everyday and lifting etc.

I’ve been dieting all week, today was a light one

Seated military barbell press
4x135 10 reps
Side raises
4x25 10 reps
Triceps
4x80 10 reps
Biceps curls - bench leaned back
4x25 10 reps

Good to be back fellas
 
Welp literally 2nd week got hospitalized but now back and ready to get after it again, just my luck. Going for 3 months straight of just 30 mins cardio 3x workouts and no cheat meals.
 
30 mins cardio 15 incline 3.2 speed done, meals today:
Dave’s killer bagel
3 eggs

Fat free popcorn 330 cals

1 cup udon noodles (300 cals)
2 baked chicken drumsticks

Excited for 3rd week 🫡 probably weigh 275+ after yesterdays 2 veggie rolls and grilled chicken teriyaki with broccoli sheeesh
 
Weighed 266 after meals and 1 Gal of water

So far diet has been lacking greens and protein bad, morning is usually 40g oats with a scoop of protein and 3-4 eggs

Lunch - 2 chicken thighs / salad

Dinner same as lunch

Yesterday for legs hit 405x2 but repped out 315 x 8 x 2 and 345 x 6 x 2

Today was just a simple arms day, do cardio 30 mins everyday 15 incline still speed 3.0-3.4
been a struggle but hopefully can get a better protein intake soon
 
Back day
Pull ups 3 x 10
Lat pull downs 3 x 170 x 8
Bent over rows 3x 225 x 8-10
Curls 4 x 45 ( hit them again on friday)

Diet about the same just trying to get more protein, hoping to just get to 220 at 260 flat or fluctuating around there. Got some stomach left. Long ways away to being sponsored but main goal is just post for accountability and make sure I stick to it. This has been a long 10 year battle of trying to stick to it. I am definitely insane
 

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