My Newbie log

[Halfi]

Shoulder felt way better today. Still very sore to touch but little to no discomfort moving it around. I’ll do some progress photos tomorrow.

Post workout meal,
3 whole eggs
184g egg whites
Hot sauce and ketchup
3pieces of bacon



Shoulder



Rear delt fly dumbell



Set1 40s/9rep

Set2 40s/10rep

Set3 40s/9rep



Dumbell press



Set1 70s/7rep

Set2 70s/8rep

Set3 70s/8rep



Face pulls



Set1 110lb/9rep

Set2 110lb/10rep

Set3 110lb/10rep



Dumbell lateral raise



Set1 30s/7rep

Set2 30s/7rep

Set3 30s/8rep

 

[Halfi]

Biceps were ready to explode today. Sick fuckin pump driving home. I’m real happy with how my training has been going. The weights are increasing weekly. This is not a style of training I have really tryed before with any success. I think it’s because the way I’m doing it with 4 days on 3 off. Before I was running my self into the ground. I would love to be in there 5-6 days a week but with how I am at work it’s not conducive to train that way.

I’m going down to see my grandfather and some other family today for lunch. I don’t have anything pre made to pack and bring with me and I’m sure there just ordering takeout lol so I’ll eat a little shitty for lunch. Not ganna over due it.

Progress pics. No updated weight I forgot to weigh in before my first meal.





CHEST/ BI



Plate loaded press machine



Set1 215lb/8rep

Set2 215lb/8rep

Set3 215lb/8rep



Incline dumbell press



Set1 80s/8rep

Set2 80s/8rep

Set3 80s/9rep



Low cable fly



Set1 45lb/10rep

Set3 45lb/11rep

Set4 45lb/10rep



Dumbell curl



Set1 35s/10rep

Set2 35s/10rep

Set3 35s/10rep

Drop 20s/20rep

Drop 15s/20rep



Ez bar curl



Set1 70lb/11rep

Set2 70lb/10rep

Set3 70lb/10rep



Bicep curl machine



Set1 6/9rep

Set2 6/9rep

Set36/9rep

Drop 5/fail

Drop 4/fail

Drop 3/fail

Drop 2/fail

 

[Halfi]

Set my alarm to get up to early today . So took my ass to the gym and did some cardio. First time doing cardio in probably over a year

18min 189 cals

 

[TommyJam]

Set my alarm to get up to early today . So took my ass to the gym and did some cardio. First time doing cardio in probably over a year

18min 189 cals

thats the ticket. cardio for the win.

 

[Halfi]

thats the ticket. cardio for the win.

I was suprised i could run for 4 mins straight on 6.5

 

[Halfi]

Ran a mile on the old treadmill this morning in 9:20min . Not bad for my out of shape ass lol I walked a little over a 1/4 mile after. I’m proud to be in the average time slot burned 226cals on it

BACK



Plate loaded row



Set1 260lb/9rep

Set2 260lb/9rep

Set3 260lb/9rep



Wide grip pull-down



Set1 145lb/8rep

Set2 145lb/8rep

Set3 145lb/8rep



Underhand seated cable row



Set1 125lb/10rep

Set2 125lb/10rep

Set3 125lb/10rep



Seated mid row machine



Set1 13.5/8rep

Set2 13.5/8rep

Set3 13.5/8rep



Shoulder shrug smith/ SS cable crunches



Set1 190lb/10rep

SS 150lb/10rep

Set2 190lb/10rep

SS 150lb/20rep

Set3 190lb/10rep

SS 150lb/20rep

 

[Halfi]

I have found a new love for pickles little to no calories or carbs and u can eat a shit ton

Dinner tonight 1 big can of tuna over salad with a medium tomato and some balsamic vinegar.

Macros for today were on point. Wish I could eat fish every day . My fat content was pretty low.

 

[Halfi]

Love hate relationship with this cardio crap lol. I live to finish but I hate getting going. I improved my mile by 20 seconds today. Ran a 9min. Total time on the treadmill was 20min with 311 calories burned

TRICEP



Close knuckle pulldown



Set1 125lb/9rep

Set2 125lb/9rep

Set3 125lb/9rep



Dual rope pull-down



Set1 105lb/7rep

Set2 105lb/7rep

Set3 105lb/7rep



Pin press



Set1 185lb/8rep

Set2 185lb/8rep

Set3 185lb/6rep



Over head extension vgrip



Set1 110lb/9rep

Set2 110lb/10rep

Set3 110lb/9rep



Over head vgrip extension hi/lo



Set1 110lb/9rep

Set2 110lb/9rep

Set3 110lb/10rep



Cable crunch/ SS dumbell shoulder shrug



Set1 140lb/20rep

SS 70lb/11rep

Set2 140lb/21rep

SS 70lb/11rep

Set3 140lb/22rep

SS 75lb/10rep



9 min mile/ total distance-1.86

Cals-311

 

[Halfi]

Never been this veiny . On my way to cock body status

 

[Halfi]

Been a few weeeks now since blood work and still don’t have the full results. I’m ganna have to call quest next week and ask them why there so damn slow lol

Fasted weight this morning 176lb. Skin is gettin pretty thin around the waste area. Still soft on the hip areas but idk if that’s because the lack of muscle I have there or if it’s just fat.

1.79mi on the treadmill burned 299 cals

SHOULDER



Rear delt dumbell fly



Set1 40s/10rep

Set2 40s/10rep

Set3 40s/10rep

Set4 45s/7rep



Dumbell press



Set1 70s/10rep

Set2 70s/9rep

Set3 70s/9rep



Face pulls



Set1 115lb/10rep

Set2 115lb/10rep

Set3 115lb/10rep



Dumbell lateral raise



Set1 30s/8rep

Set2 30s/7rep

Set3 30s/8rep

Drop 25s/fail

Drop 20s/ fail

Drop/ 15s/fail

Drop 10s/fail



Cross cross apple sauce cable rear delt



Set1 40lb/9rep

set2 40lb/10rep

Set3 45lb/10rep



299 cal

20min cardio

1.79 mi

 

[Halfi]

Had to do a fast walk on the treadmill today. My back was starting to get agitated yesterday from running this week. I had to stop a few times yesterday and walk a little then run again . This is what use to happen before too. My back is such a pussy since getting hurt lol it sucks. And no it isn’t lower back pumps. I can tell the difference for sure.

I’m starting to look a little shredded. The extra cardio seems to be doing the trick and getting rid of that last little bit of fat.

Little extra carbs this morning as a treat. Just an English muffin with my eggs and fruit. I have to take a ride to my grandmothers grave today and top soil, seed, and straw Matt it. It’s settled a ton since she passed last year so ganna go fill it in and get some grass growing. Might have a cheat meal later. Depends how long I’m down there



CHEST/ BI



Plate loaded chest press



Set1 220lb/8rep

Set2 220lb/7rep

Set3 220lb/7rep



Incline dumbell press



Set1 85s/6rep

Set2 85s/7rep

Set3 85s/6rep



Low cable fly



Set1 50lb/9rep

Set2 50lb/9rep

Set3 50lb/9rep



Dumbell curl



Set1 35s/10rep

Set2 35s/11rep

Set3 40s/5rep

Set4 35s/9rep



Ez bar curl



Set1 75lb/8rep

Set2 75lb/9rep

Set3 75lb/9rep



Bicep curl machine



Set1 6/9rep

Set2 6/9rep

Set3 6/8rep

Drop 5/fail

Drop 4/fail

Drop 3/fail



Barbell forarm curl



Set1 115lb/11rep

Set2 115lb/11rep

Set3 115lb/11rep



158 cals

20 min treadmill

1.25 mi

 

[Halfi]

Just got the rest of my lab work back from a couple weeks ago. Just test and estro from when I was doing my “trt” 250/ week SB labs cyp, 1 pin a week on Saturdays. Blood draw was taking 7 days after last injection. I was also using Proviron 25mg / daily and 12.5 mg aromasin 1 day a week on pin days

 

[Halfi]

Joints were a little achey this morning. Im assuming from drying out. Or there just achey lol either one.

I’m ganna do progress pics this week with a few meals in me on Sunday. I always do them fasted when I get home from the gym. Ganna see if there’s any difference in visuals.

BACK



Plate loaded seated row



Set1 265lb/9rep

Set2 265lb/8rep

Set3 265lb/9rep



Wide grip pull-down



Set1 145lb/10rep

Set2 145lb/9rep

Set3 145lb/9rep



Underhand seated cable row



Set1 130lb/7rep

Set2 130lb/9rep

Set3 130lb/9rep



Seated Mid machine row



Set1 13.5/9rep

Set2 13.5/8rep

Set3 13.5/9rep



Shoulder shrug/ SS cable crunches



Set1 200lb/10rep

SS 130lb/20rep

Set2 200lb/10rep

SS 130lb/20rep

Set3 200lb/10rep

SS 130lb/20rep



Cardio-

280cals

25min

1.75 mi

 

[Halfi]

TRICEP



Close knuckle pulldown



Set1 130lb/9rep

Set2 130lb/9rep

Set3 130lb/9rep



Dual rope pull-down



Set1 105lb/8rep

Set2 105lb/8rep

Set3 105lb/9rep



Pin press



Set1 185lb/9rep

Set2 185lb/9rep

Set3 185lb/8rep



Overhead extension vgrip



Set1 115lb/9rep

Set2 115lb/9rep

Set3 115lb/9rep



Hi low overhead extension vgrip



Set1 115lb/11rep

Set2 120lb/9rep

Set3 120lb/10rep



Dumbell shoulder shrug / SS 6 inches on bench (30sec hold)



Set1 75s/10rep

Set2 75s/10rep

Set3 75s/10rep



Cardio



231 cal

25min

1.75mi

 

[Halfi]

I’m starvin like Marvin today man. Sheesh. Just finished my first meal post workout. 5 serving egg whites, 3 whole eggs, 3 pieces of bacon, 100g blueberry, medium orange

Joints have been feeling good. I must have just been having an off day the other day.

Diet has been on point. I’m still doing cheat days on Sundays. I need those days lol I’m to much of a food whore with no discipline. I look forward to Sundays all week. I think it helps me stay on track every other day. Sunday is like Christmas morning but every week for me right now

CHEST/BI



Plate loaded seated press



Set1 225lb/8rep

Set2 225lb/9rep

Set3 225lb/8rep



Incline barbell press



Set1 170lb/8rep

Set2 170lb/7rep

Set3 170lb/6rep



Low cable fly



Set1 55lb/8rep

Set2 55lb/8rep

Set3 55lb/8rep

Drop 40lb/fail

Drop 30lb/fail



Dumbell curl



Set1 40lb/7rep

Set2 40lb/8rep

Set3 40lb/8rep



Ez bar curl/ SS 45sec 6 inch hold on bench



Set1 80lb/8rep

Set2 80lb/8rep

Set3 80lb/8rep



Bicep curl machine



Set1 6.5/6rep

Set2 6.5/7rep

Set3 6.5/8rep

Drop 5/fail

Drop 4/fail

Drop 2/fail



Cardio-

30min treadmill

347 cals

2..04mi

2.5 incline

 

[cdubw44]

Just got the rest of my lab work back from a couple weeks ago. Just test and estro from when I was doing my “trt” 250/ week SB labs cyp, 1 pin a week on Saturdays. Blood draw was taking 7 days after last injection. I was also using Proviron 25mg / daily and 12.5 mg aromasin 1 day a week on pin days

View attachment 179448

7 days after last pin those are great numbers. Awesome

 

[Halfi]

No cardio today. Didn’t have enough time. Had shit to do with my family this morning for breakfast now with hers for a brunch and some top golf. ( I’m not golfing that shits gay, I’m just drinkin lol)

Ganna do photo updates when I get home later with a few meals in me. Got my girl to shave my back last night so hopefully I can see some detail this week in the back

SHOULDER



Dumbell rear delt fly



Set1 40s/8rep

Set2 40s/10rep

Set3 40s/10rep



Dumbell Shoulder press



Set1 75s/7rep

Set2 70s/8rep

Set3 70s/6rep



Face pulls



Set1 120lb/10rep

Set2 120lb/11rep

Set3 120lb/10rep



Dumbell lateral raise



Set1 30s/9rep

Set2 30s/8rep

Set3 30s/8rep

Drop 20s/fail

Drop 15s/fail



Cross cross apple sauce



Set1 40lb/9rep

Set2 40lb/11rep

Set3 45lb/8rep



Dumbell shoulder shrug/ SS 45 sec 6inches on flat bench



Set1 75s/11rep

Set2 80s/8rep

Set3 80s/10rep

 

[Halfi]

progress pics… not much difference with food in me. Also haven’t eatin much today lol probably made more then my calories but all I’ve had was 2 rolls of sushi and breakfast this morning. 5whole eggs, 2 scrapple, home fries, chocolate covered strawberry. 4 beers and a couple shots of jack lol so definitley hot my calories. lol and then some. Macros definitley didn’t come close to hitting. Protien is probably below 100g. Shit day for me

 

[Halfi]

Fasted weight this morning 174lb. Pretty sure I’m done losing weight doing what I’m doing. Weights been the same for a few weeks now.

BACK



Seated plate loaded row



Set1 270lb/8rep

Set2 270lb/8rep

Set3 270lb/8rep



Wide grip pull-down



Set1 150lb/8rep

Set2 150lb/9rep

Set3 150lb/8rep



Under hand seated row



Set1 135lb/8rep

Set2 135lb/9rep

Set3 135lb/9rep



Seated mid row machine



Set1 14/8rep

Set2 14/7rep

Set3 14/8rep



Shoulder shrug smith/ SS 45 sec 6inches on flat bench



Set1 200lb/12rep

Set2 200lb/11rep

Set3 200lb/12rep



Cardio-

28min treadmill 2.5 incline

1.61 mi

199cal

 

[Meetketchup]

Fasted weight this morning 174lb. Pretty sure I’m done losing weight doing what I’m doing. Weights been the same for a few weeks now.

You've come this far. Go a little further and get that last bit off.

 

[Halfi]

You've come this far. Go a little further and get that last bit off.

To be honest I’m not willing to dig any deeper. I’m pretty low on calories. I’m drained at work. It’s no longer productive for me.

 

[Halfi]

TRICEP



Close knuckle pulldown



Set1 135lb/9rep

Set2 135lb/8rep

Set3 135lb/9rep



Dual rope pull-down



Set1 110lb/8rep

Set2 110lb/8rep

Set3 110lb/8rep



Pin press



Set1 190lb/7rep

Set2 190lb/7rep

Set3 190lb/7rep



Overhead vgrip extension



Set1 115lb/9rep

Set2 115lb/10rep

Set3 115lb/10rep



Hi low overhead vgrip extension



Set1 125lb/10rep

Set2 125lb/10rep

Set3 125lb/10rep



Dumbell shoulder shrugs/ SS 45 sec 6inches on flat bench



Set1 75s/13rep

Set2 80s/10rep

Set3 80s/11rep



Cardio- 26 min treadmill

3 incline

199 cal

 

[Halfi]

This has become one of my favorite meals. Thanks to meetketchup lol.
Lavash bread pizza. Mine is pretty plain. Little bit of red sauce with 10 oz of chicken. Baked crispy…. Soooo fucking good. Low cal. Low carb I’m a bit of a pizza whore so this stuff is great

 

[Halfi]

175lb fasted this morning

Did my long day today. I got some stuff to do in the morning tomorrow for a charity I’m apart of. I didn’t wanna have to get up an extra hour earlier to do my long workout day so just hit it today.

Weights were pretty much the same this week. Not much changed.

I’ll be coming off cycle this week. Just finishing up the Tren and ganna drop back down to a trt dose.

CHEST/BI



Plate loaded press machine



Set1 225lb/7rep

Set2 225lb/8rep

Set3 225lb/8rep



Incline dumbell press



Set1 85s/8rep

Set2 85s/7rep

Set3 85s/4rep



Low cable fly



Set1 55lb/9rep

Set2 55lb/9rep

Set3 55lb/10rep



Dumbell curl



Set1 40s/8rep

Set2 40s/8rep

Set3 40s/9rep



Plate loaded ez bar curl



Set1 80lb/8rep

Set2 80lb/9rep

Set3 80lb/9rep



Bicep curl machine/ SS 45sec 6” hold flat bench



Set1 6.5/10rep

Set2 6.5/9rep

Set3 6.5/10rep



Cardio- treadmill 25min



3 incline

3.9 speed

1.60mile

203 cal

 

[Halfi]

I had 2 beers at a beef and beer last night and woke up bloated as fuck today. Struggling to put a meal down this morning. It’s pretty strange.

Fasted weight this morning 174lb
Didn’t have a ton of time in the gym this morning. I have a charity ride to do for a non profit I’m apart of. I managed to do 10 mins of cardio but I jogged instead of walked. Burnt 100cals

SHOULDER



Dumbell rear delt fly



Set1 40s/9rep

Set2 40s/10rep

Set3 45s/7rep



Dumbell press



Set1 75s/9rep

Set2 75s/7rep

Set3 75s/7rep



Face pulls



Set1 120lb/10rep

Set2 120lb/10rep

Set3 125lb/7rep



Dumbell lateral raise



Set1 30s/6rep

Set2 30s/10rep

Set3 30s/9rep



Shoulder shrug dumbell



Set1 80s/12rep

Set2 80s/10rep

Set3 80s/10rep



Cardio- job treadmill

10min

100 cals

 

[Halfi]

BACK



Plate loaded seated row



Set1 275lb/9rep

Set2 275lb/9rep

Set3 275lb/8rep



Wide grip pull down



Set1 150lb/9rep

Set2 150lb/9rep

Set3 150lb/9rep



Underhand seated cable row



Set1 140lb/9rep

Set2 140lb/10rep

Set3 140lb/9rep



Seated mid row machine



Set1 14/9rep

Set2 14/9rep

Set3 14/9rep



Shoulder shrug dumbell/ SS 55sec 6inch on flat bench



Set1 85s/12rep

Set2 85s/10rep

Set3 85s/10rep



Cardio treadmill

40min

309cals

2.5 incline

 

[Halfi]

It’s my birthday weekend this weekend. I’ll definitley be eating like shit and drinking all weekend . I’m also struggling a bit mentally, my grandmother passed last year as some may know from following this log. She passed the day after my birthday and the woman raised me. So I fully intend on drowning my sorrows in food and liquor this weekend. Diet is on the back burner until wensday.

TRI



Close knuckle rope push down



Set1 140lb/9rep

Set2 140lb/9rep

Set3 140lb/10rep



Dual rope pull down



Set1 115lb/7rep

Set2 115lb/8rep

Set3 115lb/8rep



Pin press



Set1 190lb/9rep

Set2 190lb/9rep

Set3 190lb/9rep



Vgrip hi/ lo over head head extension



Set1 120lb/10rep

Set2 120lb/10rep

Set3 125lb/10rep



Vgrip overhead extension



Set1 120lb/9rep

Set2 120lb/9rep

Set3 120lb/8rep



Shoulder shrug smith/ SS 55 sec 6inch



Set1 200lb/12rep

Set2 200lb/13rep

Set3 200lb/12rep



Cardio treadmill 35min

Incline 2.5

271 cal

2.25 mi

 

[Halfi]

Big news today fellas. I’ll begin a new program wensday. @Meetketchup has taken me on as a client. So I’ll send him a few naked pics posing and he supplies me with diet and training regiment pretty sweet deal haha.
No, but seriously I’m excited for this. Can’t wait to learn and grow. Meetketchups a great guy in glad he was able to work me into his coaching.

Shoulder



Dumbell rear delt fly



Set1 45s/10rep

Set2 45s/9rep

Set3 45s/10rep



Dumbell shoulder press



Set1 75s/7rep

Set2 70s/10rep

Set3 70s/8rep



Dumbell lateral raise



Set1 20s/14rep

Set2 20s/15rep

Set3 25s/12rep



Cardio- treadmill

184 cal

25min

1.63 mile

 

[Meetketchup]

@Bamm-bamm @dcdogz @TommyJam @BC22 @aimanabolic @BigD9795 @BigCruz @Doug 64 @PlatePusher Let's show Hafi some support over the coming months.

Guy is super motivated. Let's go!

 

[dcdogz]

hell yes! ready to morph!