My Newbie log

[Halfi]

Fasted weight this morning 177lb.

Gettin hungrier now through out the day. Calories are low for me. Carbs are dropping too and fat is rlly low for me. Starting to day dream about food lol



TRICEP



Rope pull down (close knuckle)



Set1 100lb/11rep

Set2 100lb/10rep

Set3 100lb/11rep



Dual rope pull down



Set1 90lb/8rep

Set2 90lb/8rep

Set3 90lb/9rep



Pin press



Set1 155lb/10rep

Set2 155lb/11rep

Set3 155lb/10rep



Overhead rope extension



Set1 70lb/10rep

Set2 70lb/10rep

Set3 70lb/9rep



Over head rope extension high to low



Set1 85lb/7rep

Set2 85lb/8rep

Set3 85lb/8rep



For arm curl barbell



Set1 115lb/17rep

Set2 115lb/11rep

Set3 115lb/11rep

 

[Meetketchup]

Are you not recording your leg sessions?

 

[Halfi]

Are you not recording your leg sessions?

I don’t train legs at all. The herniated discs swell up like a mother fucker and causes a ton of pain. Makes it hard to get around at work

 

[Tresto]

I don’t train legs at all. The herniated discs swell up like a mother fucker and causes a ton of pain. Makes it hard to get around at work

Bodyweight squat variations flare it up at all? I can relate man, there was a few months I couldn’t even hit depth on an air squat if my life depended on it. Finding movements (however small and insignificant they may seem) that are pain free will more than likely be key in your rehab. Gotta learn to crawl again brother.

 

[Meetketchup]

I don’t train legs at all. The herniated discs swell up like a mother fucker and causes a ton of pain. Makes it hard to get around at work

I hear ya man. Discs are the absolute suck. There are work arounds though and would make your gains come even quicker.

 

[Halfi]

Bodyweight squat variations flare it up at all? I can relate man, there was a few months I couldn’t even hit depth on an air squat if my life depended on it. Finding movements (however small and insignificant they may seem) that are pain free will more than likely be key in your rehab. Gotta learn to crawl again brother.

Yah man. Bending over and getting in and out of trenches hurts it lol I’ve tryed just doing body weight squats but it swells up. The only thing I found I can do are leg curls lol any squat motion really fucks it

 

[Halfi]

Shoulder



Rear delt fly



Set1 25lb/11rep

Set2 25lb/11rep

Set3 25lb/11rep



Dumbell shoulder press



Set1 60s/11rep

Set2 60s/11rep

Set3 60s/10rep



Face pulls



Set1 80lb/8rep

Set2 80lb/10rep

Set3 80lb/10rep



Dumbell lateral raise



Set1 25lb/9rep

Set2 25lb/10rep

Set3 25lb/10rep



Shoulder shrug dumbell



Set1 65s/10rep

Set2 65s/8rep

Set3 65s/8rep

 

[Halfi]

pork chops (fat trimmed off)
Boiled potatoes
Brocoli
Smidge of ketchup for dipping like the toddler I am

CHEST/BI



Plate loaded press



Set1 190lb/8rep

Set2 190lb/9rep

Set3 190lb/9rep



Incline dumbell press



Set1 70s/10rep

Set2 75s/8rep

Set3 75s/8rep



Incline dumbell fly



Set1 35s/10rep

Set2 35s/10rep

Set3 35s/10rep



Dumbell bicep curl



Set1 35s/9rep

Set2 35s/6rep

Set3 35s/8rep



Ezbar curl



Set1 60lb/12rep

Set2 60lb/12rep

Set3 60lb/12rep



Bicep curl machine



Set1 5/8rep

Set2 5/8rep

Set3 5/8rep



Barbell forarm curl



Set1 135lb/9rep

Set2 135lb/10rep

Set3 135lb/10rep

 

[Meetketchup]

pork chops (fat trimmed off)

Smidge of ketchup for dipping like the toddler I am

I thought I was weird for doing that. lol

 

[Halfi]

I thought I was weird for doing that. lol

Nope. There’s morning us out there

 

[Halfi]

Forgot to post that

 

[Halfi]

BACK



Seated plate loaded row



Set1 235lb/10rep

Set2 235lb/10rep

Set3 240lb/8rep



Wide grip pull down



Set1 130lb/10rep

Set2 130lb/11rep

Set3 130lb/10rep



Close grip low cable pull



Set1 200lb/12rep

Set2 205lb/10rep

Set3 205lb/10rep



Mid row machine



Set1 12/8rep

Set2 12/10rep

Set3 12/9rep



Dumbell shrug



Set1 60s/10rep

Set2 60s/11rep

Set3 60s/11rep

 

[Halfi]

Weekly updates. Flat as a pancake lol posing is TOP tier as per usual strength seems to be going up with most lifts. I’m shooting for 6-10 rep range. If I can hit a 10 rep fail then I try and bump up 5lbs and use that as my working sets



TRICEP



Rope pull-down close knuckle



Set1 105lb/10rep

Set2 105lb/11rep

Set3 105lb/10rep



Dual rope pull-down down



Set1 95lb/9rep

Set2 95lb/9rep

Set3 95lb/9rep



Pin press



Set1 160lb/10rep

Set2 160lb/10rep

Set3 160lb/9rep



Overhead rope extension



Set1 75lb/9rep

Set2 75lb/7rep

Set3 75lb/9rep



Overhead extension hi to low



Set1 85lb/8rep

Set2 85lb/8rep

Set3 85lb/8rep

 

[Halfi]

my girl told me this morning I look skinnier and not as big. She ain’t wrong but that was a kick in the balls lol I was 217lbs before I started the hep treatment last year. I finished that in January I think or December. I look at myself now like what the fuck lol

Anyway 179lb after breakfast , protein shake, and another 16 oz of fluid. I lost a good bit of fat. I’m thinking of cutting carbs down to like 150 a day for a week or 2 and see if I can strip a nice amount off fast. May be ending this little cut soon. I feel tiny tiny.



SHOULDER



Rear delt fly



Set1 30s/11rep

Set2 30s/12rep

Set3 30s/11rep



Dumbell shoulder press



Set1 65s/8rep

Set2 65s/8rep

Set3 65s/8rep



Face pulls



Set1 80lb/9rep

Set2 80lb/10rep

Set3 80lb/9rep



Dumbell lateral raise



Set1 25s/9rep

Set2 25s/10rep

Set3 25s/9rep



Shoulder shrug dumbell



Set1 65lb/12rep

Set2 65lb/10rep

Set3 65lb/10rep

 

[Meetketchup]

You're not tiny. lol

The leaner you get, the bigger you will look. Definition creates an illusion. I always show my guys before and after's of their progress and they almost always say they look more jacked lean.

 

[Halfi]

You're not tiny. lol

The leaner you get, the bigger you will look.

Thanks man. That’s what every new girlfriend says

 

[Meetketchup]

Thanks man. That’s what every new girlfriend says

No, what all your new girlfriends will say. lol

 

[Halfi]

I dropped my road glide In a parking lot yesterday… put the kickstand down stand down to get off and the kick stand didn’t go down… the bike did though expensive fuck up for me. Not to much damage I got a crash bar on the front so it just fucked that up and it bought the saddle bag enough to chip paint off. Probably a 1000$ fuck up lol guess that’s what I work for , to pay for my mistakes haha
Anyway! Back to the training stuff… starting my super low carbs tomorrow. Strength has been going up with lifts still. Not sure how lol but it is so I’m good with it. I didn’t eat much food yesterday. Had 2 eggs and some fruit for breakfast. And a late lunch. No dinner or anything else. Kinda fucked it up yesterday.

Post work out meal was 8oz lean pork tenderloin and 2 ears of corn.

CHEST/BI



Plate loaded press machine



Set1 195lb/8rep

Set2 195lb/9rep

Set3 195lb/9rep



Incline dumbell press



Set1 75s/8rep

Set2 75s/7rep

Set3 75s8rep



Incline dumbell fly



Set1 35s/11rep

Set2 35s/11rep

Set3 40s/9rep



Dumbell curl



Set1 35s/7rep

Set2 35s/7rep

Set3 35s/6rep



Ez bar curl



Set1 60lb/11rep

Set2 60lb/10rep

Set3 60lb/11rep



Bicep curl machine



Set1 6/9rep

Set2 6/8rep

Set3 6/8rep



Barbell forarm curl



Set1 135lb/11rep

Set2 135lb/10rep

Set3 135lb/10rep

 

[Bamm-bamm]

I dropped my road glide In a parking lot yesterday… put the kickstand down stand down to get off and the kick stand didn’t go down… the bike did though expensive fuck up for me. Not to much damage I got a crash bar on the front so it just fucked that up and it bought the saddle bag enough to chip paint off. Probably a 1000$ fuck up lol guess that’s what I work for , to pay for my mistakes haha
Anyway! Back to the training stuff… starting my super low carbs tomorrow. Strength has been going up with lifts still. Not sure how lol but it is so I’m good with it. I didn’t eat much food yesterday. Had 2 eggs and some fruit for breakfast. And a late lunch. No dinner or anything else. Kinda fucked it up yesterday.

Post work out meal was 8oz lean pork tenderloin and 2 ears of corn.

CHEST/BI



Plate loaded press machine



Set1 195lb/8rep

Set2 195lb/9rep

Set3 195lb/9rep



Incline dumbell press



Set1 75s/8rep

Set2 75s/7rep

Set3 75s8rep



Incline dumbell fly



Set1 35s/11rep

Set2 35s/11rep

Set3 40s/9rep



Dumbell curl



Set1 35s/7rep

Set2 35s/7rep

Set3 35s/6rep



Ez bar curl



Set1 60lb/11rep

Set2 60lb/10rep

Set3 60lb/11rep



Bicep curl machine



Set1 6/9rep

Set2 6/8rep

Set3 6/8rep



Barbell forarm curl



Set1 135lb/11rep

Set2 135lb/10rep

Set3 135lb/10rep

That sucks about the road glide but at least it’s not worse…

Nice workout as well! How do you like the incline dumbbell fly?

 

[Halfi]

That sucks about the road glide but at least it’s not worse…

Nice workout as well! How do you like the incline dumbbell fly?

Love it. My old gym had a plate loaded incline fly it’s not as good as that only because the machine rlly hits the chest and takes most of the other muscle groups out of the movement. Dumbell for me I use shoulders and stuff for stability. But it’s great workout for sure

 

[Halfi]

Belly fat is melting off. Daily calories have been between 1700-2300 right around a little over 150 carbs a day which mostly come from fruit. I’m eating no rice or anything like that it’s just all meat and fruit and veggies. I’ll attach some screenshots of my macros the last couple days. I am upping my protien. I’m incorporating more chicken because my protien is pretty low. Gatta food shop this weekend so I’ll start then.

Weight is still progressing on most lifts. Others have increased reps so strength is still going up. I must function better on low calorie lol



BACK



Seated plate loaded row



Set1 240lb/9rep

Set2 240lb/9rep

Set3 240lb/9rep



Wide grip pull-down



Set1 135lb/8rep

Set2 135lb/8rep

Set3 135lb/8rep



Close grip low cable pull



Set1 205lb/10rep

Set2 205lb/10rep

Set3 205lb/10rep



Mid row machine



Set1 13/9rep

Set2 13/8rep

Set3 13/9rep



Dumbell shoulder shrug



Set1 70s/11rep

Set2 70s/11rep

Set3 70s/11rep

 

[Halfi]

TRICEP



Rope pull down close knuckle



Set1 110lb/10rep

Set2 110lb/10rep

Set3 110lb/9rep



Dual rope pull-down



Set1 100lb/8rep

Set2 100lb/8rep

Set3 100lb/8rep



Pin press



Set1 165lb/9rep

Set2 165lb/9rep

Set3 165lb/9rep



Over head extension



Set1 80lb/9rep

Set2 80lb/9rep

Set3 80lb/8rep



High to low over head extension



Set1 85lb/9rep

Set2 85lb/9rep

Set3 85lb/9rep



Smith machine shoulder shrug



Set1 180lb/8rep

Set2 180lb/8rep

Set3 180lb/8rep

 

[Halfi]

176lb this morning. Fasted and after workout. Still flat as a pancake. I got work today with my girl. I got lunch packed, 10oz chicken, 1cup green beans and 2 medium ears of sweet corn.. I’m ganna do my cheat day tomorrow and re feed a little. Belly fat is coming off nicely but not as quick as I want.



Shoulder



Rear dely fly dumbell



Set1 30s/8rep

Set2 30s/7rep

Set3 30s/9rep



Dumbell shoulder press



Set1 65s/10rep

Set2 65s/9rep

Set3 65s/9rep



Face pulls



Set1 90lb/10rep

Set2 90lb/10rep

Set3 90lb/10rep



Lateral raise dumbell



Set1 25s/10rep

Set2 25s/11rep

Set3 25s/10rep



Dumbell shoulder shrug



Set1 70s/11rep

Set2 70s/9rep

Set3 70s/9rep

 

[Meetketchup]

What are you basing looking flat off of? You certainly don't look like it.

 

[Halfi]

What are you basing looking flat off of? You certainly don't look like it.

Feel like my chest is super flat. Not that it’s real big but it seems to be flat as a pancake.

 

[Halfi]

Had some Sushi, scallops and shrimp last night with asparagus . Staying under 2000 calories yesterday and my macros were still on point. I had an extra protein shake to make up for lost protien. Today is my cheat day so I’ll be refeeding a little. I’ll track my macros the best I can.

CHEST/BI



Incline plate loaded press machine



Set1 200lb/8rep

Set2 200lb/8rep

Set3 200lb/8rep



Incline dumbell press



Set1 75s/9rep

Set2 75s/9rep

Set3 75s/8rep



Incline dumbell fly



Set1 40s/9rep

Set2 40s/10rep

Set3 40s/9rep



Dumbell curl



Set1 35s/8rep

Set2 35s8rep

Set3 35s/8rep



Ez bar curl



Set1 70lb/9rep

Set2 70lb/9rep

Set2 70lb/8rep



Seated bicep curl machine



Set1 6/8rep

Set2 6/7rep

Set3 6/8rep



Barbell forarm curl



Set1 135lb/10rep

Set2 135lb/10rep

Set3 135lb/10rep

 

[Halfi]

Probably another 2-3 weeks of dieting this way and I’ll be where I wanna be to start a calorie increase for muscle growth

 

[Halfi]

I’m fucking starvin like Marvin lol I’m on a pizza obsession kick. I keep watching bar stool pizza reviews… like all day every day I can’t wait to smash a pizza this weekend. Ganna take a ride into Philly and go to one of the spots he reviewed and get my fat boy on!

Elbow felt a little funky today had to stop doing shrugs on my last set. I don’t need any injury’s. Training is going pretty well right now.
Diet is going good too. I’m nailing macros daily

BACK



Seated plate loaded row



Set1 245lb/9rep

Set2 245lb/9rep

Set3 245lb/9rep



Wide grip pull-down



Set1 135lb/9rep

Set2 135lb/9rep

Set3 135lb/9rep



Close grip low row



Set1 210lb/10rep

Set2 210lb/10rep

Set3 210lb/11rep



Mid grip seated row



Set1 13/10rep

Set2 13/9rep

Set3 13/8rep



Smith shoulder shrug



Set1 180lb/8rep

Set2 180lb/8rep

Set3 180lb/6rep (elbow felt weird the whole set)



Straight bar pullover/ SS rope abe crunches



Set1 100lb/10rep

SS 100lb/20rep

Set2 110lb/10rep

SS 130lb/20rep

Set3 110lb/10rep

 

[TommyJam]

II can’t wait to smash a pizza this weekend. Ganna take a ride into Philly and go to one of the spots he reviewed and get my fat boy on!

Just one bite, everbody knows the rules.

You gotta post some pizza porn from Philly this weekend so I can lick the screen.

 

[Astro95]

Looking great bro