My Newbie log

[Halfi]

That’s a great hustle lol

Yah man lol all these people down here for a week. That’s why there memberships so cheap lol they charge the shit outa the tourists

 

[Halfi]

BACK



Plate loaded low lat pull machine



Set1 90lb/10rep

set2 160lb/11rep

Set3 180lb/12rep



Wide grip lat pull down



Set1 77lb/10rep

Set2 110lb/10rep

Set3 121lb/10rep



Seated close grip row



Set1 99lb/10rep

Set2 121lb/9rep

Set3 121lb/10rep







BICEP



Ez bar preecher curl



Set1 35lb/10rep

Set2 55lb/10rep

Set3 55lb/10rep



Hammer curl



Set1 30lb/10rep

Set2 30lb/10rep

Set3 30lb/10rep



Dumbbell curl



Set1 25lb/10rep

Set2 25lb/10rep

Set3 30lb/10rep



20 min cardio

 

[Halfi]

CHEST



Incline dumbbell press



Set1 30lb/12rep

Set2 40lb/10rep

Set3 50lb/10rep



Plate loaded chest press machine



Set1 90lb/10rep

Set2 140lb/10rep

Set3 140lb/10rep



Chest fly machine



Set1 90lb/10rep

Set2 110lb/10rep

Set3 140lb/10rep





TRICEP



rope pull down



Set1 66lb/10rep

Set2 77lb/10rep

Set3 88lb/10rep

Set4 99lb/10rep



TRICEP push down straight bar



Set1 99lb/10rep

Set2 110lb/10rep

Set3 110lb/10rep



Over head rope extension



Set1 44lb/10rep

Set2 55lb/10rep

Set3 55lb/10rep



20 min cardio

 

[CoffeeS]

CHEST



Incline dumbbell press



Set1 30lb/12rep

Set2 40lb/10rep

Set3 50lb/10rep



Plate loaded chest press machine



Set1 90lb/10rep

Set2 140lb/10rep

Set3 140lb/10rep



Chest fly machine



Set1 90lb/10rep

Set2 110lb/10rep

Set3 140lb/10rep





TRICEP



rope pull down



Set1 66lb/10rep

Set2 77lb/10rep

Set3 88lb/10rep

Set4 99lb/10rep



TRICEP push down straight bar



Set1 99lb/10rep

Set2 110lb/10rep

Set3 110lb/10rep



Over head rope extension



Set1 44lb/10rep

Set2 55lb/10rep

Set3 55lb/10rep



20 min cardio

nice set!

 

[Halfi]

Shit leg day. My back doesn’t allow for anything good on leg days any more. Kinda disappointing

LEGS



RDL



Set1 45lb/10rep

Set2 95lb/10rep

Set3 95lb/10rep



Hack squat



Set1 90lb/10rep

Set2 160lb/10rep

Set3 180lb/10rep



Leg press



Set1 270lb/10rep

Set2 360lb/3 rep

Set3 180lb/15rep





SHOULDER



Rear delt fly



Set1 10lb/20rep

Set2 15lb/20rep

Set3 15lb/20rep

Set4 15lb/20rep



Side lateral raise



Set1 15lb/15rep

Set2 20lb/10rep

Set3 20lb/10rep



Dumbbell press



Set1 35lb/10rep

Set2 45lb/10rep

Set3 55lb/10rep



Shoulder shrug smith



Set1 110lb/12rep

Set2

 

[Halfi]

Gettin ready to hit the gym. Full body today.


Pre work out breakfast

1 1/4 cup egg white
1 whole egg
2 pancakes
3 pieces of bacon
Mango, grapes , black berrys


Post work out will be

1 1/4 cup egg white
1 whole egg
2 pieces of bacon

 

[Halfi]

BICEP



Incline supinated curl



Set1 15lb/12rep

Set2 25lb/10rep

Set3 25lb/10rep



Incline hammer curl



Set1 25lb/10rep

Set2 25lb/10rep

Set3 30lb/10rep



Under hand rope curl/ SS rope pull down



Set1 88lb/10rep

SS 33lb/12rep

Set2 110lb/10rep

SS 55lb/10rep

Set3 110lb/10rep

SS 55lb/10rep





TRICEP



Straight bar push down



Set1 110lb/10rep

Set2 110lb/10rep

Set3 110lb/10rep



Over head rope extension / SS incline dumbbell press



Set1 44lb/10rep

SS 30lb/10rep

Set2 55lb/10rep

SS 35lb/10rep

Set3 55lb/10rep

SS 35lb/10rep



CHEST



Chest fly machine



Set1 90lb/10rep

Set2 110lb/10rep

Set3 110lb/10rep



Incline plate loaded fly/ SS close grip pull down



Set1 70lb/10rep

SS 77lb/10rep

Set2 70lb/10rep

SS 110lb/10rep

Set3 70lb/10rep



BACK



Low lat plate loaded



Set1 140lb/12rep

Set2 140lb/10rep

Set3 140lb/13rep



Straight ball pull over



Set1 99lb/10rep

Set2 110lb/8rep

Set3 110lb/8rep



SHOULDER



incline dumbbell fly



Set1 10lb/30rep

Set2 15lb/31rep

Set3 15lb/30rep



Dumbbell lateral raise



Set1 15lb/12rep

Set2 15lb/20rep

Set3 15lb/20rep

 

[CoffeeS]

BICEP



Incline supinated curl



Set1 15lb/12rep

Set2 25lb/10rep

Set3 25lb/10rep



Incline hammer curl



Set1 25lb/10rep

Set2 25lb/10rep

Set3 30lb/10rep



Under hand rope curl/ SS rope pull down



Set1 88lb/10rep

SS 33lb/12rep

Set2 110lb/10rep

SS 55lb/10rep

Set3 110lb/10rep

SS 55lb/10rep





TRICEP



Straight bar push down



Set1 110lb/10rep

Set2 110lb/10rep

Set3 110lb/10rep



Over head rope extension / SS incline dumbbell press



Set1 44lb/10rep

SS 30lb/10rep

Set2 55lb/10rep

SS 35lb/10rep

Set3 55lb/10rep

SS 35lb/10rep



CHEST



Chest fly machine



Set1 90lb/10rep

Set2 110lb/10rep

Set3 110lb/10rep



Incline plate loaded fly/ SS close grip pull down



Set1 70lb/10rep

SS 77lb/10rep

Set2 70lb/10rep

SS 110lb/10rep

Set3 70lb/10rep



BACK



Low lat plate loaded



Set1 140lb/12rep

Set2 140lb/10rep

Set3 140lb/13rep



Straight ball pull over



Set1 99lb/10rep

Set2 110lb/8rep

Set3 110lb/8rep



SHOULDER



incline dumbbell fly



Set1 10lb/30rep

Set2 15lb/31rep

Set3 15lb/30rep



Dumbbell lateral raise



Set1 15lb/12rep

Set2 15lb/20rep

Set3 15lb/20rep

love the addition of the supersets! I've added a couple to my routine and drop sets where I can.

 

[Halfi]

love the addition of the supersets! I've added a couple to my routine and drop sets where I can.

I was just talking to a guy today I see in there all the time. That’s all he does is supersets. Nonstop lol guys an animal. He probably does twice the amount of workouts as me in half the time. Pretty jacked too.

 

[Tresto]

Shit leg day. My back doesn’t allow for anything good on leg days any more. Kinda disappointing

LEGS



RDL



Set1 45lb/10rep

Set2 95lb/10rep

Set3 95lb/10rep



Hack squat



Set1 90lb/10rep

Set2 160lb/10rep

Set3 180lb/10rep



Leg press



Set1 270lb/10rep

Set2 360lb/3 rep

Set3 180lb/15rep





SHOULDER



Rear delt fly



Set1 10lb/20rep

Set2 15lb/20rep

Set3 15lb/20rep

Set4 15lb/20rep



Side lateral raise



Set1 15lb/15rep

Set2 20lb/10rep

Set3 20lb/10rep



Dumbbell press



Set1 35lb/10rep

Set2 45lb/10rep

Set3 55lb/10rep



Shoulder shrug smith



Set1 110lb/12rep

Set2

I hear that man, I just gotta stick to machines that don’t aggravate it or lighter isolated movements for lower days.

 

[Halfi]

I hear that man, I just gotta stick to machines that don’t aggravate it or lighter isolated movements for lower days.

I feel like if I go any lower in weight I’m ganna get hurt

 

[Bamm-bamm]

I feel like if I go any lower in weight I’m ganna get hurt

Is the back feeling any better at all?

 

[Coach Anderson]

Also will be running stuff called REBIRTH pct supplement made by huge supplements. I’ll be running that along side the nolvadex and clomid that is one month also

Drop the Clomid and use HCG. Don’t go overboard with Nolvadex dosage and time is better then intensity PCT.

But just consider the fact when you get older the more cycles you run you raise the risk of needing TRT which isn’t the end of world but you be then taking a injection the rest of your life. If its a phase you may not be happy if its a lifestyle then it doesn’t matter.

Doing 1-2 conservative cycles most likely want to cause it.

Also add in the fact that opioids kill your Testestrone levels and they also latter in life will raise your odds of you needing TRT.

I think it’s great that you beat the addiction and you wanting to replace it with weight lifting or bodybuilding.

Personally I think it would have benefited you not to take them so quickly. Also I would do blood work and then when you get off your PCT completely I would get blood work after16weeks. Do blood work to get a base line of what condition your body’s in under the hood and track your vitals.

When I say time I’m referring to HCG dosage don’t blow your balls up.

 

[Halfi]

Is the back feeling any better at all?

I mean it’s better than when it was the first couple months. But even with the injections it swells up and hurts like a mother fucker at work or in the gym. Legs and doing RDL make it pretty bad but I was doing rdls in rehab for it so I figured I’d try and incorporate them.

 

[Halfi]

Drop the Clomid and use HCG. Don’t go overboard with Nolvadex dosage and time is better then intensity PCT.

But just consider the fact when you get older the more cycles you run you raise the risk of needing TRT which isn’t the end of world but you be then taking a injection the rest of your life. If its a phase you may not be happy if its a lifestyle then it doesn’t matter.

Doing 1-2 conservative cycles most likely want to cause it.

Also add in the fact that opioids kill your Testestrone levels and they also latter in life will raise your odds of you needing TRT.

I think it’s great that you beat the addiction and you wanting to replace it with weight lifting or bodybuilding.

Personally I think it would have benefited you not to take them so quickly. Also I would do blood work and then when you get off your PCT completely I would get blood work after16weeks. Do blood work to get a base line of what condition your body’s in under the hood and track your vitals.

When I say time I’m referring to HCG dosage don’t blow your balls up.

I don’t pct any more bro. lol I stay on. I’m on a lower dose currently. But I won’t come off test. I feel like shit for to long coming off. I rather just poke my self twice a week then deal with the pct process. I need to be on it later in life anyway why not stay on now

I use the nolva for gyno when needed

 

[CoffeeS]

I was just talking to a guy today I see in there all the time. That’s all he does is supersets. Nonstop lol guys an animal. He probably does twice the amount of workouts as me in half the time. Pretty jacked too.

I saw a few Mountain Dog training YouTubes where he talked about the supersets. Heart rate gets going with them added

 

[Halfi]

I saw a few Mountain Dog training YouTubes where he talked about the supersets. Heart rate gets going with them added

I sweat my balls off doing them lol I usually don’t sweat much unless I’m doing legs or cardio.

 

[Bamm-bamm]

I mean it’s better than when it was the first couple months. But even with the injections it swells up and hurts like a mother fucker at work or in the gym. Legs and doing RDL make it pretty bad but I was doing rdls in rehab for it so I figured I’d try and incorporate them.

Keep at it bro! You will hopefully be 100% sooner than later

 

[Coach Anderson]

I don’t pct any more bro. lol I stay on. I’m on a lower dose currently. But I won’t come off test. I feel like shit for to long coming off. I rather just poke my self twice a week then deal with the pct process. I need to be on it later in life anyway why not stay on now

I use the nolva for gyno when needed

I miss understood you. But I’m in the same boat as a lot of others are here.

 

[Halfi]

BICEP



Dumbbell curl



Set1 15lb/10rep

Set2 25lb/10rep

Set3 30lb/10rep



Hammer curl



Set1 30lb/20rep

Set2 35lb/7rep

Set3 35lb/8rep



Ez bar preacher curl



Set1 45lb/10rep

Set2 55lb/10rep

Set3 55lb/10rep



TRICEP



Straight bar push down



Set1 77lb/10rep

Set2 99lb/10rep

Set3 110lb/10rep



TRICEP push down machine



Set1 100lb/10rep

Set2 120lb/10rep

Set3 120lb/10rep



Over head rope pull



Set1 44lb/10rep

Set2 44lb/10rep

Set3 49lb/10rep



Over head straight bar



Set1 44lb/10rep

Set2 55lb/10rep

Set3 66lb/10rep

 

[Halfi]

Trying to get shredded in 4 weeks time. I don’t think it’s ganna happen lol but Wel see

CHEST



Mid cable fly



Set1 33lb/16rep

Set2 44lb/12rep

Set3 55lb/10rep



High cable fly



Set1 44lb/12rep

Set2 55lb/10rep

Set3 55lb/10rep



Low cable fly



Set1 33lb/11rep

Set2 33lb/10rep

Set3 33lb/11rep





BACK



Wide grip pull down/ SS close grip row



Set1 77lb/12rep

SS 88lb/10rep

Set2 99lb/10rep

SS 99lb/10rep

Set3 110lb/10rep

SS 99lb/10rep



Plate loaded low row



Set1 160lb/10rep

Set2 180lb/10rep

Set3 180lb/10rep



Straight bar pull over



Set1 77lb/11rep

Set2 110lb/8rep

Set3 110lb/10rep



20 min cardio

 

[CoffeeS]

Trying to get shredded in 4 weeks time. I don’t think it’s ganna happen lol but Wel see

CHEST



Mid cable fly



Set1 33lb/16rep

Set2 44lb/12rep

Set3 55lb/10rep



High cable fly



Set1 44lb/12rep

Set2 55lb/10rep

Set3 55lb/10rep



Low cable fly



Set1 33lb/11rep

Set2 33lb/10rep

Set3 33lb/11rep





BACK



Wide grip pull down/ SS close grip row



Set1 77lb/12rep

SS 88lb/10rep

Set2 99lb/10rep

SS 99lb/10rep

Set3 110lb/10rep

SS 99lb/10rep



Plate loaded low row



Set1 160lb/10rep

Set2 180lb/10rep

Set3 180lb/10rep



Straight bar pull over



Set1 77lb/11rep

Set2 110lb/8rep

Set3 110lb/10rep



20 min cardio

You'll get there, you got this Halfi!!

 

[Meetketchup]

Trying to get shredded in 4 weeks time. I don’t think it’s ganna happen lol but Wel see

Current macros?

 

[Halfi]

Current macros?

No fuckin clue lol im just ganna remove some carbs i eat with 3 meals (post workout and dinner annd lunch) and reduce my fat. I’ll eliminate pre workout breakfast meats and post work out breakfast meat.

 

[Halfi]

trying a new protein out. This stuff is slammin! I had some of it a couple mins ago. Just came In today. Some ice cubes and cold water sheeeesh! Stuff is like crack

 

[Tresto]

trying a new protein out. This stuff is slammin! I had some of it a couple mins ago. Just came In today. Some ice cubes and cold water sheeeesh! Stuff is like crack

Pics or it didn’t happen

 

[Jbswole40]

All caught up!!

 

[Halfi]

Pics or it didn’t happen

I thought I posted the pic with it haha

 

[Halfi]

Found a picture from last summer in my phone. I was in pretty good shape. Wish I could get back to that in 4 weeks. Probably the best I’ve looked so far.

Here’s my outa shape check in

 

[Halfi]

Post workout meal

1 1/4 cup egg white
1 whole egg
3 oz steak




SHOULDER



Incline rear delt fly



Set1 10lb/26rep

Set2 15lb/20rep

Set3 15lb/20rep

Set4 20lb/19rep



Dumbbell shoulder press



Set1 30lb/12rep

Set2 40lb/11rep

Set3 50lb/10rep



Dumbbell lateral raise



Set1 20lb/10rep

Set2 25lb/10rep

Set3 25lb/10rep



BICEP/ TRICEP



Bicep curl/ SS dumbbell overhead extension



Set1 15lb/10rep

SS 30lb/10rep

Set2 25lb/10rep

SS 50lb/10rep

Set3 30lb/10rep

SS 45lb/10rep



Ez bar preacher curl/ SS incline dumbbell skull crusher



Set1 65lb/10rep

SS 15lb/18rep

Set2 65lb/10rep

SS 20lb/10rep

Set3 65lb/7rep

SS 20lb/10rep



Close grip TRICEP push down/ SS under hand rope curl



Set1 88lb/10rep

SS 66lb/17rep

Set2 110lb/10rep

SS 110lb/14rep

Set3 110lb/10rep

SS 110lb/10rep



20min cardio bike