My Newbie log

[Jbswole40]

Ground turkey and rice easier to eat than chicken imo..
I do understand switching it up

 

[Halfi]

What’s you meal plan look like? Only saw the calorie thing at 3000.


Sent from my iPad using Tapatalk

So currently I’m around 4000 cals a day.
The snacks are just smoothies that I drink inbetween meals
But this is before I take out some of the chicken I’m eating and replace it with ground turkey

 

[Halfi]

Ground turkey and rice easier to eat than chicken imo..
I do understand switching it up

It’s brutal lol I eat chicken for lunch.. chicken for dinner… they chicken eggs in the morning haha it’s like enough with the chicken for a little while 🤣

 

[Halfi]

Todays weight 183lb

UPPER BODY



CHEST





Slight decline dumbell press



Set1 50lb/12rep

Set2 50lb/12rep

Set3 50lb/10rep

Drop 40



Chest press machine



Set1 90lb/10rep

Set2 90lb/10rep

Set3 95lb/10rep

Drop 75

Drop 50



Pec minor 35lb weighted dip



Set1 14rep

Set2 10rep

Set3 9rep





BACK



seated close grip cable pull



Set1 6/17rep

Set2 7/13rep

Set3 7/12 rep



Wide grip cable pull down



Set1 5/15rep

Set2 6/13rep

Set3 6/13rep





SHOULDER



rear delt rop pull



Set1 6/15rep

Set2 6/17rep

Set3 6/23rep



Seated lateral raise



Set1 15lb/17rep

Set2 15lb/15rep

Set3 15lb/13rep



Incline dumbell fly



Set1 10lb/33rep

Set2 10lb/25rep

Set3 15lb/23rep



Cable cross pull rear delt



Set1 3/12

Set2 3/16rep



BICEP



Seated hammer curl



Set1 20lb/13rep

10half rep

Set2 20lb/12rep

6half rep

Set3 20lb/12rep

8half rep



Seated dumbell curl



Set1 15lb/15rep

7half rep

Set2 15lb/12rep

10half rep



TRICEP



Dual rope pull down



Set1 6/20rep

Set2 6/12rep

Set3 6/12 rep



Cross cross apple sauce cables



Set1 3/15rep

Set2 3/15rep

Set3 3/17rep



Over head cable pull



Set1 3/13rep

Set2 3/12rep

Set3 3/14rep



Incline skull crusher dumbell



Set1 15lb/13rep

Set2 15lb/12rep

Set3 15lb/15rep

 

[Halfi]

I’m definitely getting sick. The other day I was nauseous and shakey during and post work out… wasn’t from the PcT I’m actually sick 🤣🤦

 

[Halfi]

Feeling like shit today being sick. I didn’t feel like cooking breakfast so went and got some from a friends resturant…

2 blueberry pancakes (both the size of a dinner plate
2 scrambled eggs
2 piece of bacon
Scrapple
Home frys
White toast no butter

 

[Halfi]

Back in the gym today. I’m Still not 100%. Could definitely it let feel it in strength on back.

Definitley happy I only lost 1lb since I got sick. That’s impressive for me

Todays weight 183



BACK



DUMBELL row



Set1 55lb/12rep

Set2 60lb/14rep

Set3 60lb/ 9rep



Dumbell row rhomboi



Set1 45lb/ 15rep

Set2 50lb/17rep

Set2 55lb/17rep



Dumbell pullover



Set1 65lb/12rep

Set2 70lb/7rep

Set3 70lb/7rep





Single hand cable pull down



Set1 4/15rep

Set2 4/17rep

Set3 5/14rep



Shoulder shrug smith



Set1 170lb/13rep

Set2 175lb/10rep

Set3 180lb/9rep







BICEP



Standing supinated dumbell curl



Set1 15lb/15rep

5half rep

Set2 15lb/13rep

5half rep

Set3 15lb/10rep

5half rep

Set4 15lb/10rep

5half rep





Hammer curl



Set1 15lb/10rep

8half rep

Set2 15lb/12rep

7half rep

Set3 15lb/12rep

5half rep



Preacher curl modified



Set1 15lb/15rep

Set2 15lb/20rep

Set3 15lb/22rep



Incline supinated curl



Set1 15lb/10rep

Set2 15lb/9rep

Set3 15lb/8rep

Set4 15lb/8rep





EZ bar forarm curl



Set1 80lb/26rep

Set2 100lb/20rep

Set3 100lb/15rep





Forarm roll ups 15lb to failure

 

[JKUR2903]

I hate that rusty/weak feeling. Glad you are feeling better and back to getting after hit Get ya some!

 

[Halfi]

I hate that rusty/weak feeling. Glad you are feeling better and back to getting after hit Get ya some!

 

[samgraves82]

Back in the gym today. I’m Still not 100%. Could definitely it let feel it in strength on back.

Definitley happy I only lost 1lb since I got sick. That’s impressive for me

Todays weight 183



BACK



DUMBELL row



Set1 55lb/12rep

Set2 60lb/14rep

Set3 60lb/ 9rep



Dumbell row rhomboi



Set1 45lb/ 15rep

Set2 50lb/17rep

Set2 55lb/17rep



Dumbell pullover



Set1 65lb/12rep

Set2 70lb/7rep

Set3 70lb/7rep





Single hand cable pull down



Set1 4/15rep

Set2 4/17rep

Set3 5/14rep



Shoulder shrug smith



Set1 170lb/13rep

Set2 175lb/10rep

Set3 180lb/9rep







BICEP



Standing supinated dumbell curl



Set1 15lb/15rep

5half rep

Set2 15lb/13rep

5half rep

Set3 15lb/10rep

5half rep

Set4 15lb/10rep

5half rep





Hammer curl



Set1 15lb/10rep

8half rep

Set2 15lb/12rep

7half rep

Set3 15lb/12rep

5half rep



Preacher curl modified



Set1 15lb/15rep

Set2 15lb/20rep

Set3 15lb/22rep



Incline supinated curl



Set1 15lb/10rep

Set2 15lb/9rep

Set3 15lb/8rep

Set4 15lb/8rep





EZ bar forarm curl



Set1 80lb/26rep

Set2 100lb/20rep

Set3 100lb/15rep





Forarm roll ups 15lb to failure

That's very lucky only losing 1 lb being sick. I fuck around and lose 10-15lbs. Love the log man. Keep it up

Sent from my moto g stylus (2021) using Tapatalk

 

[Halfi]

That's very lucky only losing 1 lb being sick. I fuck around and lose 10-15lbs. Love the log man. Keep it up

Sent from my moto g stylus (2021) using Tapatalk

Yah I was lucky for sure. Losing weight is such a buzzkill on a bulk

Thanks bro. Appreciate it.

 

[Halfi]

Alrighttttt. Felt fucking amazing today… I incorporated a couple bicep excercises because they’re lackin I feel like. So ganna try for 3 days a week on them. 1 full bicep day , and 2 pump days

I took half a viagra pre workout and a spoon full of Himalayan salt dry scooped the pump was perfect.

Boss man gave me a paid day off today and I’m going to get a tattoo at one so todays shaping up nicely 😋


Todays weight 183.5


CHEST



Slight decline dumbell press



Set1 55lb/10rep

Set2 60lb/9rep

Set3 65lb/8rep

Set4 70lb/5rep

Set5 75lb/5rep





Incline barbell press



Set1 155lb/7rep

Set2 160lb/6rep

Set3 165lb/3rep





Pec minor dip weighted 25lb



Set1 17rep

Set2 13rep

Set3 17rep

Set4 14rep



Pec fly machine



Set1 75lb/17 rep

8half rep

Set2 80lb/15rep

5 half rep

Set3 85lb/12rep

6half rep







TRICEP



Tricep rope push down



Set1 7/20

Set2 8/15

Set3 8/12

Set4 9/14rep



Incline dumbell skull crusher



Set1 15lb/21rep

Set2 15lb/14rep

Set3 15lb/15rep

Set4 20lb/12rep

Set5 20lb/13rep



Arm extension machine



Set1 50lb/12rep

Set2 50lb/13rep

Set3 55lb/12rep



Single arm cable pull-down



Set1 3/14rep

Set2 3/13rep

Set3 3/15rep





BICEP



Incline supinated dumbell curl



Set1 20lb/12rep

Set2 20lb/10rep

Set3 20lb/8rep



Hammer curl



Set1 20lb/8rep

5half rep

Set2 20lb/8rep

4half rep



Arm curl machine



Set1 50lb/12rep

Set2 50lb/10rep

 

[Halfi]

Some new ink 🤘

 

[JKUR2903]

Great looking tattoo!

 

[Halfi]

Lowered my PCT dose today to

25mg clomid
25mg nolvadex

I’ll start using the over the counter stuff in 2 weeks. Both made by “huge supplements”

 

[Halfi]

Hammies are sore already just from the RDL.


Todays weight 184lb

LEGS



RDL



Set1 155lb/10rep

Set2 155lb/ 10rep

Set3 155lb/ 12 rep



Squat



Set1 155lb/12 rep

Set2 225/6rep

Set3 225/4 rep

Set4 225/3rep



Leg press



Set1 360lb/10rep

Set2 360lb/10rep

Set3 365/10rep

20sec rest

365lb/8rep

20sec rest

365lb/7rep

5 half rep





Leg extension



Set1 90lb/16rep

Set2 95lb/13rep

Set3 100lb/12rep

Set4 105lb/10rep

10second hold

30sec stretch

105lb/9 rep

6half rep

30 sec stretch



Seated calf raise



Set1 90lb/26rep

Set2 90lb/25rep

Set3 100lb/16 rep

Set4 100lb/14 rep







SHOULDER



Side lateral raise dumbell



Set1 15lb/20rep

Set2 20lb/19rep

Set3 25lb/12rep

Set4 25lb/ 12rep



Incline rear delt fly



Set1 15lb/25rep

7half rep

Set2 15lb/23rep

8half rep

Set3 20lb/13rep

6half rep

Set4 20lb/17rep

10half rep



Bradford press



Set1 65lb/8rep

Set2 70lb/8rep

Set3 75lb/8rep

Set4 80lb/7rep



Seated plate raise 45lb



Set1 12rep

Set2 11rep

Set3 12 rep

 

[Halfi]

Todays weight 183lb


UPPER BODY



CHEST



flat bench dumbell press



Set1 50lb/11rep

Set2 55lb/10rep

Set3 55lb/10rep



Chest press machine



Set1 90lb/10rep

Set2 90lb/10rep

Set3 90lb/10rep

Drop 75

Drop 55



Pec minor dip weighted 35lb



Set1 17rep

Set2 15rep

Set3 12rep







BACK



close grip cable pull seated



Set1 7/15rep

Set2 7/13rep

Set3 7/11rep



Wide grip cable pull-down



Set1 6/12rep

Set2 6/12rep

Set3 6/12rep





SHOULDER



rear delt rope pull



Set1 6.5/17rep

Set2 6.5/18rep

Set3 6.5/17rep



Seated lateral raise dumbell



Set1 15lb/18rep

Set2 15lb/13rep

Set3 15lb/14rep



Incline rear delt fly



Set1 15lb/23rep

10half rep

Set2 20lb/12rep

8half rep

Set3 20lb/12rep

7half rep



Cable cross rear delt



Set1 2/15

Set2 2/17





BICEP



Seated hammer curl



Set1 20lb/15rep

Set2 20lb/12rep

3half rep

Set3 20lb/10rep

5half rep



Seated dumbell curl



Set1 15lb/10rep

Set2 15lb/8rep

Set3 15lb/10rep



Modified preacher curl dumbell



Set1 15lb/15rep

Set2 15lb/15rep



Arm curl machine



Set1 50lb/10rep

Set2 50lb/8rep





TRICEP



Dual rope pull down





SET1 6/15rep

Set2 6/12rep

Set3 6/12rep



Cable cross



Set1 3/10rep

Set2 3/10rep

Set3 3/10rep



Over head rope pull



Set1 6/13rep

Set2 6/12rep

Set3 6/12rep



Incline skull crusher



Set1 15lb/13rep

Set2 15lb/12rep

 

[Halfi]

Todays weight 182lb

LEGS



seated leg curl



Set1 70lb/12rep

Set2 75lb/12rep

Set3 80lb/12rep



Hack squat hammies/ super set calf raise



Set1 270lb/14rep

SS 270lb/20 rep

Set2 360lb/10rep

SS 360lb/18rep

Set3 360lb/10rep

SS 360lb/16rep



Leg press



Set1 360lb/12

Set2 360lb/10rep

Set3 360lb/10rep



Leg extension



Set1 100lb/15rep

30sec stretch

Set2 100lb/15rep

30sec stretch

Set3 100lb/15rep

30sec stretch



Hip abduction glute



Set1 90lb/20rep

Set2 90lb/18rep

Set3 90lb/20rep



Hip abduction inner thigh



Set1 95lb/15rep

Set2 110lb/13rep

Set3 125lb/10 rep



Seated calf raise



Set1 90lb/25rep

Set2 115lb/14rep

Set3 115lb/20rep

 

[Jbswole40]

How u been feeling bro

 

[Halfi]

How u been feeling bro

From when I was sick? 100x better lol

 

[Halfi]

Todays weight 183lb


Biceps felt real good today.


BACK



DUMBELL ROW



set1 50lb/12rep

Set2 55lb/10rep

Set3 60lb/16rep



Dumbell row romboi



Set1 50lb/16rep

Set2 55lb/13rep

Set3 60lb/11rep



Dumbell pullover



Set1 65lb/12rep

Set2 70lb/7rep

Set3 70lb/8rep



Seated single hand cable pull-down



Set1 4/16rep

Set2 5/12rep

Set3 6/6rep



Shoulder shrug



Set1 180lb/12rep

Set2 185lb/12rep

Set3 190lb/10rep

Set4 195lb/10rep







BICEP





Standing supinated curl



Set1 15lb/15rep

Set2 20lb/9rep

5half rep

Set3 20lb/8rep

4half rep

Set4 20lb/9rep

5half rep



Hammer curl



Set1 15lb/13rep

5half rep

Set2 20lb/12rep

5half rep

Set3 20lb/10rep

5half rep

Set4 15lb/12rep

5half rep



Modified preacher curl



Set1 15lb/15rep

Set2 20lb/12rep

Set3 20lb/14rep

Set4 15lb/14rep



Seated supinated curl



Set1 15lb/9rep

Set2 15lb/11rep

Set3 15lb/10rep



Dumbell forarm rotation



Set1 15lb/ 22rep

Set2 20lb/15rep

Set3 20lb/18rep



Dumbell forarm curl standing



Set1 40lb/18rep

Set2 40lb/20rep



Forarm roll up 20lb



3 sets

 

[Halfi]

My daily pre workout breakfast

3 eggs
50g white rice

Ganna be hittin chest and tri in about an hour 🤌

 

[Halfi]

daily post workout meal

1 avacado
100g white rice
1 cup egg white
1 whole egg
1 big handful spinach

Todays workout

CHEST



Slight decline dumbell press



Set1 60lb/10rep

Set2 65lb/7rep

Set3 70lb/6rep

Set4 75lb4rep



Incline barbell press



Set1 155lb/8rep

Set2 160lb/5rep

Set3 165lb/4rep

Set4 170lb/3rep

Drop 135lb/9rep



Weighted pec minor dip 35lb



Set1 17rep

Set2 10rep

Set3 11rep



Pec fly machine



Set1 75lb/12rep

7half rep

Set2 80lb/12rep

6half rep

Set3 85lb/10rep

8half rep

Set4 90lb/9rep

6half rep





TRICEP



Rope push down



Set1 7/20rep

Set2 8/15rep

Set3 9/12rep

Set4 10/8rep



Seated Tricep push down machine



Set1 85lb/14rep

Set2 100lb/12rep

Set3 100lb/15rep

Set4 115lb/10rep



Incline dumbell skull crusher



Set1 15lb/15rep

Set2 15lb/20rep

Set3 20lb/16rep

Set4 20lb/16rep



Single handle cable pull down



Set1 2/16rep

Set2 3/10rep

Set3 3/14rep

Set4 3/15rep



BICEP



Incline supinated dumbell curl



Set1 15lb/15rep

Set2 20lb/9rep

Set3 20lb/8rep



Hammer curl



Set1 20lb/10rep

4half rep

Set2 20lb/8rep

4half rep

Set3 20lb/6rep

4 half rep





Bicep burnout 30rep cable rope variations



Set1 3/30rep

Set2 4/30rep

Set3 4/30rep

 

[Halfi]

Feelin pretty lazy the last week. Didn’t go to the gym yesterday but I felt bad not going 👎 I wonder if the gym misses me like I miss it when I don’t go 🤣

Todays workout

LEGS



RDL



Set1 135lb/12rep

Set2 155lb/11rep

Set2 165lb/10rep



Squat



Set1 135lb/12rep

Set2 225lb/7rep

Set3 225lb/6rep

Set4 225lb/5rep



Leg press



Set1 360lb/10rep

Set2 365lb/9rep

Set3 365lb/11rep

20sec rest

8rep

20 sec rest

6rep

4half rep



Leg extension



Set1 110lb/12rep

Set2 115lb/11rep

Set3 120lb/10rep

Set4 125lb/ 10rep

15sec hold

30 sec stretch

8rep

6half rep

30sec rest



Calf raise hack squat



Set1 360lb/18rep

Set2 360lb/ 16rep

Set3 380lb/16rep



Seated calf raise



Set1 90lb/28rep

Set2 115lb/14rep

Set3 115lb/14rep





SHOULDER



Side lateral dumbell raise



Set1 15lb/ 20rep

Set2 20lb/12rep

Set3 25lb/10rep

Set4 25lb/11rep

Set5 25lb/8rep

Drop 15lb/10rep

Drop 10lb/ 8rep



Incline rear delt fly



Set1 15lb/25rep

Set2 20lb/16rep

Set3 20lb/17rep

6half rep

Set4 20lb/20rep

6half rep

Drop 15lb/12rep

6half rep

Drop 10lb/10rep

4half rep





Bradford press



Set1 65lb/10rep

Set2 75lb/9rep

Set3 80lb/8rep

Set4 85lb/7rep

Set5 90lb/5rep



Seated plate raise



Set1 45lb/11rep

Set2 45lb/10rep

Set3 45lb/11rep

Set4 45lb/11rep

Set5 45lb:9 rep

 

[Halfi]

Rest day today.

I volunteer at a no kill shelter on wensdays. Pretty much my other therapy other than the gym …

The emu name is Elmo. They found this little fucker running down a street in center city Philadelphia about 10 years ago. Been a life long member here ever since.

 

[Jbswole40]

Rest day today.

I volunteer at a no kill shelter on wensdays. Pretty much my other therapy other than the gym …

The emu name is Elmo. They found this little fucker running down a street in center city Philadelphia about 10 years ago. Been a life long member here ever since.
View attachment 88004View attachment 88005

That's cool bro

 

[Halfi]

That's cool bro

Animals are the shit. They don’t talk and they just wanna be loved 🤘

 

[Jbswole40]

Funny story..I had already knew my now fiance at the time ,but it was me doing community service hours at her animal shelter,where. The workers there told her hey that guy is really into you..anyways we been inseparable since lol..

 

[dilster666]

Animals are the best, if we ever end up getting the ladies grandparents farm we wanna open a rescue, preferably for pitts but all doggos welcome!

 

[Halfi]

Funny story..I had already knew my now fiance at the time ,but it was me doing community service hours at her animal shelter,where. The workers there told her hey that guy is really into you..anyways we been inseparable since lol..

That’s a great place to meet chicks lol I’m the only guy on my shift. And have been the last 5 years. The entire facility is female run.