My Newbie log

[Halfi]

Todays weight was 181.2lbs



Alright just a little update. I mentioned before I woke up in puddles of sweat that I thought was from the Tren …. Then started reading about over using AI’s and tanking estrogen. So I stopped taking a half pill EOD of Arimidex and started doing a half pill every 3 days. My achy joints and the sweats are gone. I don’t have blood work proving my estrogen levels are good now but I know they are definitely better then they were.


I’ve also revamped every work out. Coach Cabo thank u sir for pointing me in a good direction. I’ve taken workouts from John meadow and will be doing them for a while atleast…..



Alright with that being said todays workout was fucking brutal! Brutal in a good way. Today was my absolute most favorite fucking leg day and shoulder day I’ve ever had. The shoulder pump was out of this world and just felt good and well executed.

The leg work out was fucking insane lol. That last set on the leg extensions is Absolutley insane. After set4 there is no break between anything other than the 30 seconds of stretch. Awsome workout out. I’ll pin that video in case you wanna try it. I’m sure I’m not doing it 100%correct but I did it the way I understood it.
I had to modify the spider press my gym does not have this machine in there but he said a smith machine would work too. So that’s what I used

I added in the seated leg curls and the calf raises…

Todays workout

LEGS







Seated leg curl



Set1 85lb/10rep

Set2 100lb/8rep

Set3 115lb/8rep

Set4 130lb/6rep







Squats(smith)



Set1 110lb/10rep

Set2 160lb/8rep

Set3 210lb/8 rep

Set4 230lb/6rep





Spider squat modified for smith



Set1 160lb/8rep

Set2 180lb/8rep

Set3 200lb/8rep

30second rest

6rep

30second rest

5rep

50lb half squat 10 rep

10second pause at top with bent knee





Leg extension





Set1 85lb/8rep

Set2 100lb/8rep

Set3 115lb/8rep

Set4 125lb/8rep

5second pause at top of 4th rep

Very slow release



30second stretch on ground/ legs tucked under glutes and leaning back



Another 8rep



7half reps after failure

30second single leg stretch (foot back to glute)



There is no break inbetween Set4 and the last stretch other then the 30 seconds of stretching.





Calf raise (smith)



Set1 130lb/8rep

Set2 180lb/10rep

Set3 200lb/ 8rep

Set4 220lb/ 8rep



Calf extension seated (machine)



Set1 90lb/10rep

Set2 110lb/8rep

Set3 130lb/ 8rep







SHOULDER



Rear delt fly (dumbell)



Set1 15lb/20rep

Set2 20lb/ 20rep

Set3 20lb/ 20rep

Set4 20lb/ 14rep

8partial rep





Partial side lateral raise (dumbell)



Set1 20lb/20rep

Set2 25lb/ 15rep

Set3 25lb/15rep

Set4 25lb/ 15rep





Laying down full range lateral raise (cable)



Set1 12.5lb/12 rep

Set2 12.5lb/12rep

Set3 12.5lb/12rep

Set4 12.5lb/12rep





Seated incline press front delt (smith)



Set1 110lb/8rep

Set2 110lb/8rep

Set3 110lb/8rep

Set4 110lb/ 10rep failure





15min eliptical

 

[MonsterMaker]

Steroids aren’t drugs. Because that’s what I was talking about. He doesn’t need them.

Neither do you or me but here we are


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[CoachCabo]

Neither do you or me but here we are


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See, this is where you are wrong. To be a successful competitive bodybuilder, they are needed. To be a guy just trying to get in shape, they aren’t. And using them in cavalier fashion risks health. For what? Speeding up a process that can occur naturally?
Most of the guys here don’t need them or could use a fraction of what is being used to achieve realistic goals.
You are certainly in that category. I say that but then wonder…because no one here even knows what your goals, if any, are.
Halfi is trying to get into shape and someone misled him about steroids. He doesn’t need them. His picture prove it.
But unlike nearly everyone, he asks questions and will actually listen to the answers. He is trying to improve himself.
Drugs aren’t necessary and are probably counterproductive to any increase in health.

 

[MonsterMaker]

See, this is where you are wrong. To be a successful competitive bodybuilder, they are needed. To be a guy just trying to get in shape, they aren’t. And using them in cavalier fashion risks health. For what? Speeding up a process that can occur naturally?
Most of the guys here don’t need them or could use a fraction of what is being used to achieve realistic goals.
You are certainly in that category. I say that but then wonder…because no one here even knows what your goals, if any, are.
Halfi is trying to get into shape and someone misled him about steroids. He doesn’t need them. His picture prove it.
But unlike nearly everyone, he asks questions and will actually listen to the answers. He is trying to improve himself.
Drugs aren’t necessary and are probably counterproductive to any increase in health.

You can justify you’re reasons all you want but you still don’t “need them”. Otherwise you must not understand what “need” means by definition… anyone can put a spin on it and justify it how ever they want and that’s their prerogative… you don’t “need” this anymore or less than the next guy just because you’re chasing a trophy…

I understand you “need” them to compete against others using gear, if you want to stand a chance…

But maybe I want to look like Dwayne Johnson, pretty sure I need gear to do that, so I guess I them too. I want to use them and that’s all that matters. No one NEEDS to justify their reasons to another user, no needs a reason period… we’re free men here


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[CoachCabo]

If someone wants to look like Dwayne Johnson, the path might start with living like him. Saying you want to look like him but not doing anything close to his discipline is a sure bet you will NEVER get close.
Thinking that just using drugs and going the gym whilst continuing an unhealthy lifestyle will get you even close is folly.

Let’s try to not shit all over this guy’s log, ok?

 

[Matt88]

Enjoying your log! Keep up the good work! Props to you for being open minded and taking the advice that's been given to you! I'm enjoying and learning by reading the advice 😊

 

[Halfi]

Enjoying your log! Keep up the good work! Props to you for being open minded and taking the advice that's been given to you! I'm enjoying and learning by reading the advice 😊

Hell yah man. I wasn’t even ganna do a log. Jbswole suggested it and I’m happy I did. Getting a lot more out of it then I though I was ganna

 

[Jbswole40]

Hell yah man. I wasn’t even ganna do a log. Jbswole suggested it and I’m happy I did. Getting a lot more out of it then I though I was ganna

😃 I'm glad you did too..you are moving right along..log is a great tool..for future reference and you have different inputs/insights chiming in..you doing great,keep pushing 💪

 

[Halfi]

BACK



dumbell row



Set1 40lb/9 rep

Set2 45lb/8rep

Set3 55lb/8rep



Dumbell row (roundboy)



Set1 40lb/8rep

Set2 45lb/8rep

Set3 50lb/9 rep



Dumbell pullover



Set1 35lb/10rep

Set2 40lb/8rep

Set3 45lb/8rep



Lat pull down single hand attachments (cable)



Set1 42lb/8rep

Set2 47lb/8rep

Set3 50lb/9 rep



Shoulder shrug (smith) / super set slightly bent over dumbell shrug



Set1 160lb/10rep

SS 40lb/ 10rep

Set2 170lb/8rep

SS 40lb/ 8rep

Set3 180lb/8rep

SS 40lb/8 rep





BICEP



Straight bar curl



Set1 50lb/10rep

Set2 60lb/8rep

Set3 60lb/8rep



Pinwheel curls (dumbbell cross body)



Set1 25lb/9rep

Set2 30lb/6rep



Hammer curl (dumbell) finish last set with half reps to failure



Set1 25lb/10rep

Set2 25lb/10rep

10half rep



Incline Arnold curl (dumbell)



Set1 20lb/8rep

Set2 20lb/9rep

Set3 20lb/9rep



Spider curl (machine)



Set1 65lb/10rep

Set2 70lb/ 10rep

Set3 80lb/10rep

8half rep failure



EZ bar curl reverse grip (5second negative)



Set1 40lb/10rep

Set2 50lb/ 9rep



EZ bar forarm curl



Set1 50lb/20rep

Set2 60lb/20rep

Set3 60lb/20rep



Dumbell side curl (forarm)



Set1 45lb/12 rep

Set2 45lb/12rep



Dumbell forarm rotation



Set1 20lb/10rep

Set2 25lb/10rep



15 min ab circuit

 

[MonsterMaker]

Todays weight was 181.2lbs



Alright just a little update. I mentioned before I woke up in puddles of sweat that I thought was from the Tren …. Then started reading about over using AI’s and tanking estrogen. So I stopped taking a half pill EOD of Arimidex and started doing a half pill every 3 days. My achy joints and the sweats are gone. I don’t have blood work proving my estrogen levels are good now but I know they are definitely better then they were.


I’ve also revamped every work out. Coach Cabo thank u sir for pointing me in a good direction. I’ve taken workouts from John meadow and will be doing them for a while atleast…..



Alright with that being said todays workout was fucking brutal! Brutal in a good way. Today was my absolute most favorite fucking leg day and shoulder day I’ve ever had. The shoulder pump was out of this world and just felt good and well executed.

The leg work out was fucking insane lol. That last set on the leg extensions is Absolutley insane. After set4 there is no break between anything other than the 30 seconds of stretch. Awsome workout out. I’ll pin that video in case you wanna try it. I’m sure I’m not doing it 100%correct but I did it the way I understood it.
I had to modify the spider press my gym does not have this machine in there but he said a smith machine would work too. So that’s what I used

I added in the seated leg curls and the calf raises…

Todays workout

LEGS







Seated leg curl



Set1 85lb/10rep

Set2 100lb/8rep

Set3 115lb/8rep

Set4 130lb/6rep







Squats(smith)



Set1 110lb/10rep

Set2 160lb/8rep

Set3 210lb/8 rep

Set4 230lb/6rep





Spider squat modified for smith



Set1 160lb/8rep

Set2 180lb/8rep

Set3 200lb/8rep

30second rest

6rep

30second rest

5rep

50lb half squat 10 rep

10second pause at top with bent knee





Leg extension





Set1 85lb/8rep

Set2 100lb/8rep

Set3 115lb/8rep

Set4 125lb/8rep

5second pause at top of 4th rep

Very slow release



30second stretch on ground/ legs tucked under glutes and leaning back



Another 8rep



7half reps after failure

30second single leg stretch (foot back to glute)



There is no break inbetween Set4 and the last stretch other then the 30 seconds of stretching.





Calf raise (smith)



Set1 130lb/8rep

Set2 180lb/10rep

Set3 200lb/ 8rep

Set4 220lb/ 8rep



Calf extension seated (machine)



Set1 90lb/10rep

Set2 110lb/8rep

Set3 130lb/ 8rep







SHOULDER



Rear delt fly (dumbell)



Set1 15lb/20rep

Set2 20lb/ 20rep

Set3 20lb/ 20rep

Set4 20lb/ 14rep

8partial rep





Partial side lateral raise (dumbell)



Set1 20lb/20rep

Set2 25lb/ 15rep

Set3 25lb/15rep

Set4 25lb/ 15rep





Laying down full range lateral raise (cable)



Set1 12.5lb/12 rep

Set2 12.5lb/12rep

Set3 12.5lb/12rep

Set4 12.5lb/12rep





Seated incline press front delt (smith)



Set1 110lb/8rep

Set2 110lb/8rep

Set3 110lb/8rep

Set4 110lb/ 10rep failure





15min eliptical

You’re not kidding, literally just adopted his routines huh? Which of Johns programs are you following upper body?


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[Halfi]

You’re not kidding, literally just adopted his routines huh? Which of Johns programs are you following upper body?


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I found a chest workout shoulder workout leg workout triceps back. Just found a few videos and following them.

 

[Halfi]

You’re not kidding, literally just adopted his routines huh? Which of Johns programs are you following upper body?


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https://youtu.be/Qaq04kuSnZc

 

[Halfi]

You’re not kidding, literally just adopted his routines huh? Which of Johns programs are you following upper body?


Sent from my iPhone using Tapatalk

This is everything I’m doing right now. And the leg one I posted before for quads

 

[Halfi]

I ate like dog shit last night. Didn’t get done work until about 530 last night home around 615 so I didn’t bother cooking I ordered Chineese ,showered and prepped my shakes for today.


Probably didn’t get to sleep until 730 8pm last night.

Paid for it today though I felt like shit this morning. Lack of sleep and probably the 1.2lbs of Chineese I ate. I felt better the further into my workout though


Probably ganna be the same thing tonight I have to work on the shit box car I own so I can continue to be an adult and go to work 🤣


CHEST





INCLINE DUMBELL PRESSS



SET1 35lb/10rep

Set2 45lb/ 10rep

Set3 55lb/10rep

Set4 60lb/9rep



Flat bench(smith)



Set1 130lb/6rep

Set2 150lb/6rep

Set3 170lb/6rep

Set4 190lb/5rep



Pec minor chest dips/ superset regular chest dip (bodyweight)



Set1 10 rep

SS 10rep

Set2 10rep

SS 10rep

Set3 10rep

SS 10rep

Set48rep

SS 8rep





TRICEP



Close grip press (smith)



Set1 90lb/10rep

Set2 110lb/8rep

Set3 130lb/8rep

Set4 160lb/7rep

Set5 170lb/6rep (terrible form)



Dual rope pull down /super set over head rope pull (cables)



Set1 35lb/8rep

SS 35lb/8rep

Set2 40lb/8rep

SS 40lb/8rep

Set3 42.5lb/8rep

SS 42.5lb/8rep



Skull crushers (dumbell)



Set1 20lb/10rep

Set2 20lb/10rep

Set3 20lb/8rep



Criss cross apple sauce (cable)



Set1 10lb/12 rep

et2 10lb/14rep





15 min eliptical

 

[CoachCabo]

A shitty meal from time to time might hit your gut pretty bad, make you feel a little shitty, but it invigorates the system And resets your brain.

 

[MonsterMaker]

I ate like dog shit last night. Didn’t get done work until about 530 last night home around 615 so I didn’t bother cooking I ordered Chineese ,showered and prepped my shakes for today.


Probably didn’t get to sleep until 730 8pm last night.

Paid for it today though I felt like shit this morning. Lack of sleep and probably the 1.2lbs of Chineese I ate. I felt better the further into my workout though


Probably ganna be the same thing tonight I have to work on the shit box car I own so I can continue to be an adult and go to work


CHEST





INCLINE DUMBELL PRESSS



SET1 35lb/10rep

Set2 45lb/ 10rep

Set3 55lb/10rep

Set4 60lb/9rep



Flat bench(smith)



Set1 130lb/6rep

Set2 150lb/6rep

Set3 170lb/6rep

Set4 190lb/5rep



Pec minor chest dips/ superset regular chest dip (bodyweight)



Set1 10 rep

SS 10rep

Set2 10rep

SS 10rep

Set3 10rep

SS 10rep

Set48rep

SS 8rep





TRICEP



Close grip press (smith)



Set1 90lb/10rep

Set2 110lb/8rep

Set3 130lb/8rep

Set4 160lb/7rep

Set5 170lb/6rep (terrible form)



Dual rope pull down /super set over head rope pull (cables)



Set1 35lb/8rep

SS 35lb/8rep

Set2 40lb/8rep

SS 40lb/8rep

Set3 42.5lb/8rep

SS 42.5lb/8rep



Skull crushers (dumbell)



Set1 20lb/10rep

Set2 20lb/10rep

Set3 20lb/8rep



Criss cross apple sauce (cable)



Set1 10lb/12 rep

et2 10lb/14rep





15 min eliptical

Ain’t it nice being poor? You actually get to do shit for yourself lol… I’m there too man

My shit box is an old accord tho… pretty dependable vehicles back then. I got 300k on my 97!civic lx when I was a kid


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[Halfi]

Shoulders were really hurtin today. The full range motions on the cables I’m doing seem to be doing some damage to my shoulder.

My form seems fine at the 5 and 10 pound range. I can bang 15 out at the 10 pound range with good form. But the 12 pound seems to be what Killin me. Not sure if I should keep the weight lower and just rep out higher reps or not with these.


Also lower back was tore up today too. Old back injury from back in march. Not rlly sure what it is but it never healed. Never had a back injury before that didn’t fix it self lol this one I know for sure definitely isn’t ganna …but no health insurance so no fix.



LEGS



SEATED LEG CURL 2 second pause at squeeze



Set1 70lb/10rep

Set2 100lb/10rep

Set3 100lb/9rep

Set4 115lb/9rep

Set5 130lb/ 7rep



Squats (smith)



Set1 110lb/10rep

Set2 160lb/ 10rep

Set3 210lb/ 9rep

Set4 230lb/7rep



Spider squats modified for (smith)



Set1 160lb/ 9rep

Set2 180lb/8rep

Set3 200lb/8rep

20second rest

200lb/7 rep

20seconds rest

200lb/5rep

110lb half reps /10 rep

110lb pause partially bent knee / 10second





Leg extensions



Set1 85lb/10rep

Set2 100lb/10 rep

Set3 115lb/9 rep

Set4 130lb/8rep



30 seconds stretch legs tucked under glutes bent backwards



130lb/8rep

5 seconds pause at top. Slow release

30second a stretch

Standing leg pulled back to glute each side







Calf raises (smith)



Set1 130lb/10rep

Set2 180/10rep

Set3 200lb/10rep

Set4 220lb/9 rep







SHOULDER







REAR DELT FLY (dumbell)



Set1 15lb/20rep

Set2 20lb/ 20rep

Set3 20lb/20 rep

Set4 20lb/18rep

12 half rep





Partial side lateral raise (dumbell)



Set1 25lb/15rep

Set2 25lb/15rep

Set3 25lb/15rep

Set4 25lb/16rep



Laying down full range lateral raise (cable)



Set1 10lb/15rep

Set2 12.5lb/13rep

Set3 12.5lb/12rep

Set4 12.5lb/ 12rep



Front delt incline press (smith)



Set1 70lb/10rep

Set2 90lb/10rep

Set3 110lb/10rep

Set4 115lb/9rep

 

[Halfi]

Rest day today.

Thinking about cutting my calories back. I feel like everything is just sticking to my mid section and I rlly don’t want to deal with that when it’s time to cut. Fat does not come off me that well

Macros might look something like

Carbs (426g) 53%
Fats (69g) 19%
Protein (226g) 28%

Calories would be around 3300


Not totally sure if I’m ganna make this change yet. I’ll make my decision tomorrow but that’s the direction I’m pointing in right now.

 

[Halfi]

Urine has been darker than usual this week. Thought maybe I wasn’t drink enough water but I drink more then a gallon a day so that’s not it.
Heavy strain on the liver I guess from the gear is the only thing I can think of.



BACK



dumbell row



Set1 40lb/10rep

Set2 50lb/10rep

Set3 60lb/8rep



Dumbell row (roundboy)



Set1 35lb/10rep

Set2 40lb/10rep

Set3 50lb/10rep



Dumbell pull over



Set1 40lb/9rep

Set2 45lb/9rep

Set3 50lb/8rep



Single hand attachment pull down (cable)



Set1 42lb/10rep

Set2 50lb/ 10rep

Set3 55lb/8rep



Shoulder shrug (smith)/ super set slightly bent over shoulder shrug(dumbell)





Set1 110lb/10rep

SS 40lb/ 10rep

Set2 160lb/8rep

SS 40lb/ 10rep

Set3 180lb/8rep

SS 40lb/10rep



Dumbell shrug



Set1 60lb/12 rep

Set2 60lb/12 rep

Set3 60lb/12rep





BICEP





Straight barbell curl (5 second negative)



Set1 40lb/9 rep

Set2 50lb/8rep

Set3 60lb/8rep



Pinwheel curls (dumbell)



Set1 20lb/10rep

Set2 25lb/10rep



Hammer curls (dumbell)



Set1 25lb/10rep

Set2 25lb/10rep

10half rep





Incline Arnold curl (dumbell)



Set1 20lb/ 8rep

Set2 20lb/ 8rep

Set3 20lb/8rep





Spider curl (machine)



Set1 70lb/10 rep

Set2 80lb/9rep

Set3 85lb/8rep

10 half rep



EZ bar reverse grip



Set1 40lb/12 rep

Set2 40lb/10rep



Ez bar forarm curl



Set1 60lb/20 rep

Set2 60lb/15 rep



Dumbell forarm curl



Set1 45lb/12rep

Set2 45lb/12rep



Dumbell forarm rotation



Set1 20lb/20rep

Set2 20lb/ 20rep



15 min ab circuit

 

[Halfi]

Ordered labs this morning

Estrodial sensitive/ testosterone LC/MS/MS

Spelled my name wrong on the order though so I gatta hit them up and have them change it….

Todays workout


CHEST



Dumbell incline press



Set1 35lb/ 10rep

Set2 45lb/ 10rep

Set3 55lb/10rep

Set4 60lb/10rep



Flat bench (smith)



Set1 130lb/6rep

Set2 150lb/6rep

Set3 170lb/6rep

Set4 180lb/ 6rep

Set5 190lb/7rep

Set6 195lb/3rep



Peck minor dips/ superset regular chest dip



Set1 10rep

SS 10rep

Set2 10rep

SS 10rep

Set3 10rep

SS 10rep

Set4 10rep

SS 10rep





TRICEP



dumbell overhead extension



Set1 35lb/15rep

Set2 40lb/10rep

Set3 45lb/10rep

Set4 50lb/10rep



Rope pull down /super set rope pull over head (cable)



Set1 35lb/10rep

SS 35lb/10rep

Set2 40lb/8rep

SS 40lb/ 8rep

Set3 42.5lb/5rep

SS 5rep



Flat bench close grip press (smith)



Set1 90lb/10rep

Set2 110lb/10rep

Set3 130lb/9rep

Set4 160lb/6rep



Skull crusher (dumbell)



Set1 20lb/10rep

Set2 20lb/9rep

Set3 20lb/10rep



15 min eliptical

 

[Astro95]

Ordered labs this morning

Estrodial sensitive/ testosterone LC/MS/MS

Spelled my name wrong on the order though so I gatta hit them up and have them change it….

Todays workout


CHEST



Dumbell incline press



Set1 35lb/ 10rep

Set2 45lb/ 10rep

Set3 55lb/10rep

Set4 60lb/10rep



Flat bench (smith)



Set1 130lb/6rep

Set2 150lb/6rep

Set3 170lb/6rep

Set4 180lb/ 6rep

Set5 190lb/7rep

Set6 195lb/3rep



Peck minor dips/ superset regular chest dip



Set1 10rep

SS 10rep

Set2 10rep

SS 10rep

Set3 10rep

SS 10rep

Set4 10rep

SS 10rep





TRICEP



dumbell overhead extension



Set1 35lb/15rep

Set2 40lb/10rep

Set3 45lb/10rep

Set4 50lb/10rep



Rope pull down /super set rope pull over head (cable)



Set1 35lb/10rep

SS 35lb/10rep

Set2 40lb/8rep

SS 40lb/ 8rep

Set3 42.5lb/5rep

SS 5rep



Flat bench close grip press (smith)



Set1 90lb/10rep

Set2 110lb/10rep

Set3 130lb/9rep

Set4 160lb/6rep



Skull crusher (dumbell)



Set1 20lb/10rep

Set2 20lb/9rep

Set3 20lb/10rep



15 min eliptical

When you order labs, order more than just your test and e2. Take a look at your blood count, kindneys, liver, cholesterol, prolactin depending on what you’re running, etc.

As far as your shoulders make sure you warm them up really well before chest workouts and before shoulders. Over loading on chest/shoulder days or bad form during presses will hurt your shoulders. If you already have some sort of discomfort, warm up and go light, don’t push the injury. I have a bad shoulder after rolling over at 80mph and if I’m not warmed up enough it’ll be all pains and no gains. A belt with proper breathing could help your lower back.

As far as your diet goes, if you’re putting on too much fat, cut down the carbs. Everyone’s caloric needs are different. Most guys don’t eat enough, but on the other hand others just eat waaay too much for their size and get super fat. People eat as much as some pros and weigh at least 50lbs less… Like said Seth feroce said, if you want to put on size you’re gonna have to put on a little chub, A CHUB, if you all of sudden pinch a thick layer of fat you’ve gone to far, dial it back in. Don’t get caught up in the you gotta eat big to get big, yes you do, but if you’re eating clean and getting too fat your macros are too high.

 

[Jbswole40]

When you order labs, order more than just your test and e2. Take a look at your blood count, kindneys, liver, cholesterol, prolactin depending on what you’re running, etc.

As far as your shoulders make sure you warm them up really well before chest workouts and before shoulders. Over loading on chest/shoulder days or bad form during presses will hurt your shoulders. If you already have some sort of discomfort, warm up and go light, don’t push the injury. I have a bad shoulder after rolling over at 80mph and if I’m not warmed up enough it’ll be all pains and no gains. A belt with proper breathing could help your lower back.

As far as your diet goes, if you’re putting on too much fat, cut down the carbs. Everyone’s caloric needs are different. Most guys don’t eat enough, but on the other hand others just eat waaay too much for their size and get super fat. People eat as much as some pros and weigh at least 50lbs less… Like said Seth feroce said, if you want to put on size you’re gonna have to put on a little chub, A CHUB, if you all of sudden pinch a thick layer of fat you’ve gone to far, dial it back in. Don’t get caught up in the you gotta eat big to get big, yes you do, but if you’re eating clean and getting too fat your macros are too high.

Great points here 👏 👍 👌

 

[Halfi]

I use a belt for leg day for squats but that’s it really. I don’t dead lift anymore. I haven’t in months. Just not worth it.

I didn’t know I could order all that extra stuff with that test. I thought It was just one and done. Now I know for next time 🤦


Definitely too much food though. I’ll be starting at 3500 calories on Monday and seee where tht gets me in a month. But 4300 is too high for me. Really uncomfortable and the bowling ball belly isn’t what I wanna get rid of come time to cut.

 

[Jbswole40]

I use a belt for leg day for squats but that’s it really. I don’t dead lift anymore. I haven’t in months. Just not worth it.

I didn’t know I could order all that extra stuff with that test. I thought It was just one and done. Now I know for next time 🤦


Definitely too much food though. I’ll be starting at 3500 calories on Monday and seee where tht gets me in a month. But 4300 is too high for me. Really uncomfortable and the bowling ball belly isn’t what I wanna get rid of come time to cut.

I heard that..it's tough..I hit 4500 yesterday, big cheat meal last night..bacon burger and fries..not fast food shit, local place damn good burgers.but when I'm still 194 in evening then 189 in morning only afters days I ate dirty..
Consistent good food u will grow ..slow and steady..it's a fine line between overeating and eating to grow..

 

[Halfi]

I heard that..it's tough..I hit 4500 yesterday, big cheat meal last night..bacon burger and fries..not fast food shit, local place damn good burgers.but when I'm still 194 in evening then 189 in morning only afters days I ate dirty..
Consistent good food u will grow ..slow and steady..it's a fine line between overeating and eating to grow..

Yah man. I didn’t cut to much stuff out. I got rid of the turkey sausage I eat pre workout and replaced it with 50g of white rice. And I got rid of the Dave’s killer bagel with Avacado. Got rid of the bagel and kept the Avacado. And lowered my calories in my shakes using only 1/2 cup of oats instead of 1 cup. Wel see what happens.

Ganna have my macros will look something like :

Carbs 434g( 49%)
Fat 84g (21%)
Protein 267g (30%)

 

[Jbswole40]

Yah man. I didn’t cut to much stuff out. I got rid of the turkey sausage I eat pre workout and replaced it with 50g of white rice. And I got rid of the Dave’s killer bagel with Avacado. Got rid of the bagel and kept the Avacado. And lowered my calories in my shakes using only 1/2 cup of oats instead of 1 cup. Wel see what happens.

Ganna have my macros will look something like :

Carbs 434g( 49%)
Fat 84g (21%)
Protein 267g (30%)

That's good..you can also try cut carbs even more for few weeks, then pick it back up..it's just fine tuning what your body can or can't handle...I thought of doing this myself bcus when Thanksgiving is here then Christmas around the corner idk about u but there is plenty of great food at to many places to go.its hard not to indulge 😀

 

[Halfi]

That's good..you can also try cut carbs even more for few weeks, then pick it back up..it's just fine tuning what your body can or can't handle...I thought of doing this myself bcus when Thanksgiving is here then Christmas around the corner idk about u but there is plenty of great food at to many places to go.its hard not to indulge 😀

True story.I love me some thanksgiving food. I don’t rlly go anywhere for hollidays though lol bit of a loaner. Burnt to many bridges in addiction so the whole family oriented hollidays are non existent for me .

 

[Jbswole40]

True story.I love me some thanksgiving food. I don’t rlly go anywhere for hollidays though lol bit of a loaner. Burnt to many bridges in addiction so the whole family oriented hollidays are non existent for me .

I have too..that resentment subsides..but fuck them anyways they prob have issues ..I'm In AA& anger management.."another time"lol..
The gym helps me more than the 2 combined.
Anyways I have alot of family and kids of my own..so plenty of places Have to go..🤷‍♂️

 

[Halfi]

Todays weight 184.6lb


LEGS





Seated leg curl



Set 1 70lb/10rep

Set2 100lb/10rep

Set3 115lb/10 rep

Set4 130lb/10rep

Set5 135lb/8rep





Squats (smith)



Set1 110lb/ 10rep

Set2 160lb/10rep

Set3 200lb/10rep

Set4 230/9 rep





Spider squats (modified for smith)



Set1 160lb/10 rep

Set2 180lb/10rep

Set3 200lb/10rep

20second rest

200lb/6rep

20second rest

200lb/5 rep

110lb half rep /10rep

10second partially bent knee pause





Leg extensions



Set1 85lb/10rep

Set2 100lb/10rep

Set3 115lb/10rep

Set4 130lb/10rep

5second pause at top and slow real ease

30second stretch feet tucked under glutes on floor

130lb/ 6rep

130lb/6 half rep

30second stretch standing legs pulled back to glutes





Calf raises (smith)



Set1 130lb/ 15rep

Set2 180lb/15rep

Set3 200lb/14 rep

Set4 220lb/11rep





SHOULDER



rear delt fly (dumbell)



Set1 15lb/20rep

Set2 20lb/20rep

Set3 20lb/20rep

Set4 20lb/16rep

12 half rep



Partial lateral raise (dumbell)



Set1 20lb/17rep

Set2 20lb/16rep

Set3 20lb/18rep

Set4 20lb/16 rep





Laying down full later raise (cable machine)



Set1 5lb/18rep

Set2 10lb/15rep

Set3 10lb/16rep

Set4 10lb/18 rep





Front delt shoulder press



Set1 70lb/12rep

Set2 90lb/10rep

Set3 110lb/10rep

Set4 120lb/7 rep





Shotgun to the dock (cable) 4 shoulder pulls 10rep a a piece finisher



Set1 40rep

Set2 40rep

Set3 40 rep





15 min ab circuit

 

[Pete44]

Great log buddy. I am definitely watching you