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My Newbie log

Halfi said:
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
Click to expand...
You are going to be in for a good time!! Can’t wait to see you hit your goals
 
Halfi said:
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
Click to expand...
You won’t regret it my man!!! Best decision could have made. My progress has been wild…..you’re gonna kill it with coach!!
 
Fasted progress pics this morning after training. I’m saving chest for tomorrow. I usually do chest/ bi Sunday but tomorrows my bday so I wanna have a good reason to be in the gym lol

IMG_5652.jpegIMG_5651.jpegIMG_5650.jpegIMG_5649.jpegIMG_5648.jpeg

BICEP



Dumbell curl



Set1 35s/12rep

Set2 35s/11rep

Set3 35s/11rep



Ez bar curl plate loaded



Set1 70lb/13rep

Set2 70lb/12rep

Set3 70lb/12rep



Bicep curl machine



Set1 5.5/12rep

Set2 5.5/11rep

Set3 5.5/11rep



55sec 6inches

3set



Cardio treadmill

25min

281cal

1.69mi

2% incline
 
Halfi said:
Fasted progress pics this morning after training. I’m saving chest for tomorrow. I usually do chest/ bi Sunday but tomorrows my bday so I wanna have a good reason to be in the gym lol

View attachment 181549View attachment 181550View attachment 181551View attachment 181552View attachment 181553

BICEP



Dumbell curl



Set1 35s/12rep

Set2 35s/11rep

Set3 35s/11rep



Ez bar curl plate loaded



Set1 70lb/13rep

Set2 70lb/12rep

Set3 70lb/12rep



Bicep curl machine



Set1 5.5/12rep

Set2 5.5/11rep

Set3 5.5/11rep



55sec 6inches

3set



Cardio treadmill

25min

281cal

1.69mi

2% incline
Click to expand...
Looking good my man!
 
I officially started working with meetketchup today. I’m digging the training style so far. Had a push day today. Shoulder blades were hurtin a bit when I got to the dips so I switched it out with a vgrip push down .

Got about 5 hours of sleep last night. I don’t feel run down though.

Nailed my macros yesterday. Hit 18k steps yesterday according to my Apple Watch. This is pretty normal day for me

Post workout meal- oats with 1 strawberry and 100g blue berry, 4 egg whites and one whole egg. Siracha and ketchup for some flavor

PUSH1



Dumbell lateral raise



Set1 25s/12rep

Set2 25s/12rep

Set3 25s/12rep

Set4 25s/14rep



Incline dumbell press



Set1 70s/12rep

Set2 70s/12rep

Set3 70s/13rep



Flat bench Dumbell press



Set1 70s/11rep

Set2 70s/10rep

Set3 70s/12rep



Dumbell shoulder press



Set1 60s/10rep

Set2 60s/11rep

Set3 60s/11rep



Cable fly mid



Set1 60lb/12rep

Set2 60lb/12rep

Set3 60lb/12rep



Dips (xxxxxxxx)



Set1 11rep

Set2



Vgrip push down



Set1 120lb/12rep

Set2 120lb/12rep

Set3 120lb/14rep



Ez bar over head extension



Set1 70lb/15rep

Set2 70lb/16rep

Set3 70lb/19rep



Cardio- treadmill

25 min

187cal

1.64 mi

2%incline
IMG_5696.jpeg
IMG_5698.jpegIMG_5697.jpeg
 
Nice first day!
Halfi said:
I officially started working with meetketchup today. I’m digging the training style so far. Had a push day today. Shoulder blades were hurtin a bit when I got to the dips so I switched it out with a vgrip push down .

Got about 5 hours of sleep last night. I don’t feel run down though.

Nailed my macros yesterday. Hit 18k steps yesterday according to my Apple Watch. This is pretty normal day for me

Post workout meal- oats with 1 strawberry and 100g blue berry, 4 egg whites and one whole egg. Siracha and ketchup for some flavor

PUSH1



Dumbell lateral raise



Set1 25s/12rep

Set2 25s/12rep

Set3 25s/12rep

Set4 25s/14rep



Incline dumbell press



Set1 70s/12rep

Set2 70s/12rep

Set3 70s/13rep



Flat bench Dumbell press



Set1 70s/11rep

Set2 70s/10rep

Set3 70s/12rep



Dumbell shoulder press



Set1 60s/10rep

Set2 60s/11rep

Set3 60s/11rep



Cable fly mid



Set1 60lb/12rep

Set2 60lb/12rep

Set3 60lb/12rep



Dips (xxxxxxxx)



Set1 11rep

Set2



Vgrip push down



Set1 120lb/12rep

Set2 120lb/12rep

Set3 120lb/14rep



Ez bar over head extension



Set1 70lb/15rep

Set2 70lb/16rep

Set3 70lb/19rep



Cardio- treadmill

25 min

187cal

1.64 mi

2%incline
View attachment 181867
View attachment 181865View attachment 181866
Click to expand...
 
Steps were a little light yesterday. Usually wensday I’m around 20k+.

Training felt good today. Been sending training videos to coach and making the adjustments that was recommended.

Nailed the diet again last night.
IMG_5727.jpegIMG_5726.jpeg
PULL



Single arm lat pull down neutral grip



Set1 55lb/10rep

Set2 55lb/10rep

Set2 55lb/11rep



Plate loaded seated chest supported row pronated grip



Set1 165lb/11rep

Set2 165lb/11rep

Set3 165lb/13rep



Plate loaded chest supported neutral grip seated row



Set1 200lb/11rep

Set2 200lb/11rep

Set3 200lb/12rep



Wide grip pull-down



Set1 130lb/10rep

Set2 130lb/10rep

Set3 130lb/11rep



Cross cross apple sauce rear delt cable



Set1 35lb/14rep

Set2 35lb/14rep

Set3 35lb/15rep



Standing dual cable bicep curl



Set1 40lb/13rep

Set2 40lb/10rep

Set3 40lb/13rep



Straight bar curl



Set1 55lb/12rep

Set2 55lb/14rep



6inchs flat bench 55sec

3 sets



Cardio- treadmill

25min

280cal

1.71mi

2%incline
 
Halfi said:
Training felt good today. Been sending training videos to coach and making the adjustments that was recommended.
Click to expand...
3 days in a row of training vids on all exercises. If you have a coach or training yourself I would suggest taking vids of your form every once in a while. Everyone including myself don't realize small things that can made a difference over time.

@Halfi is crushing. Love working with guys like this. Just need to stay consistent and Boom!
 
Meetketchup said:
3 days in a row of training vids on all exercises. If you have a coach or training yourself I would suggest taking vids of your form every once in a while. Everyone including myself don't realize small things that can made a difference over time.

@Halfi is crushing. Love working with guys like this. Just need to stay consistent and Boom!
Click to expand...
Idk why anybody wouldn’t take advantage of sending videos to a coach. I feel like that could be a game changer for people with lagging body parts.
 
Went a little over on macros last night. Not much. I messed up when preparing my food , I forgot to check the macros on my app before making it. I nailed the calories but my protien was 15g over and so was carbs. Nothing crazy. But calories were right on.

First real leg day in a long time. Backs a little swollen. Found it difficult to do some of the workouts but nothing I can’t handle. As the weight increases though it will probably become a real issue for me. But I’ll cross that bridge when it comes. Ganna keep chugging along with it

Hungry as a horse today. Idk why lol I just finished breakfast and I feel like I can eat another serving of oats and eggs 😂

I attached yesterday steps. Just over 18k. Today should be around the same

IMG_5750.png

Leg A



Hip abduction



Set1 8/13rep

Set2 8/14rep

Set2 8/15rep



Lying leg curl



Set1 6/12rep

Set2 6/13rep

Set3 6/13rep

Set4 6/15rep



Leg extensions



Set1 7/13rep

Set2 7/13rep

Set3 7/13rep

Set4 7/14rep



Leg press



Set1 120lb/13rep

Set2 120lb/13rep

Set3 120lb/15rep



Hack squat



Set1 50lb/13rep

Set2 50lb/14rep

Set3 50lb/16rep



Smith calf raises



Set1 180lb/20rep

Set2 180lb/20rep

Set3 180lb/24rep



Cardio- treadmill

25min

180 cal

1.57mi

2% incline
 
Just finished second session in the gym today. I hit upper this morning but didn’t have enough time to do my cardio. Came back in the afternoon to hit it.

Fasted weight this mine 179.5lb

Progress pics inbound along with yesterdays steps

UPPER



Cable lateral raise



Set1 20lb/15rep

Set2 20lb/14rep

Set3 20lb/16rep



Lat bar pull-down (elbow width)



Set1 120lb/10rep

Set2 120lb/10rep

Set2 120lb/11rep



Seated lat bar cable rows pronated



Set1 85lb/12rep

Set2 85lb/11rep

Set3 85lb/13rep



Close gripe neutral grip cable row



Set1 125lb/10rep

Set2 125lb/10rep

Set3 125lb/11rep



Incline barbell press



Set1 225lb/11rep

Set2 225lb/11rep

Set3 225lb/12rep



Flat bench barbell press



Set1 225lb/10rep

Set2 225lb/10rep

Set3 225lb/11rep



Low cable fly



Set1 20lb/15rep

Set2 20lb/18rep



Slight incline ez bar French press



Set1 50lb/15rep

Set2 50lb/14rep

Set3 50lb/16rep



Preacher curl ez bar



Set1 50lb/13rep

Set2 50lb/14rep

Set3 50lb/15rep



Cardio- treadmill

25min

2% incline

272 cal

1.67 mi

IMG_5802.jpegIMG_5801.jpegIMG_5800.jpegIMG_5785.jpegIMG_5784.jpeg
 
Legs were sore to the touch before training today. Had to do a few warmup sets before diggin in. Ganna be a hurtin puppy tomorrow lol my back should be ok considering there wasn’t much pressing.I’ll know in a couple hours.

Fasted weight this morning 177.7lb

Yesterday steps are being posted.

Post workout meal- this has become my favorite meal of the day

1 whole egg
4 egg whites
1/2 cup steel cut oats
50g blue berry
25g strawberry
25g banana.

LegB



Adductors



Set1 8/13rep

Set2 8/15rep

Set3 9/17rep



Seated leg curl



Set1 9/14rep

Set2 9/14rep

Set3 9/14rep

Set4 9/15rep



Lex extension



Set1 7/14rep

Set2 7/13rep

Set3 7/14rep

Set4 7/15rep



Dumbbell lunges



Set1 25s/13rep

Set2 25s/7rep (hamstring right leg feels weird)

Set3 15s/15rep

Set4 15s/15rep



Leg press



Set1 120lb/12rep

Set2 120lb/12rep

Set3 120lb/13rep



Smith calf raises



Set1 190lb/15rep

Set2 190lb/16rep

Set3 190lb/17rep



Cardio- treadmill

25min

242 cal

1.63mi

2.5 incline

IMG_5808.jpegIMG_5806.jpeg
 
been nailing my macros since starting the new diet. Today’s was almost spot on. I was impressed. It would have been right in if I didn’t use ketchup on my burger and pork chops 😂

Back in the gym tomorrow. Back is still pretty tight from fridays leg day.

Todays and yesterdays step counte

Smashing my dinner and headed to bed.

IMG_5840.jpegIMG_5839.jpeg
 
I was smoked after my first 2 work outs 😂 had to lower weights in ,flat bench , shoulder press, pin press. Just felt super weak

Shrimp stir fry for dinner tonight. Home made sauce so the macros are pretty good for this meal. Not packed with fat or calories. My new favorite thing is obsessing over my dinner meal because it’s the tastiest 😂 I try and save as much calories and macros as I can for this meal, without starving my self all day of course. I still eat all day I just conserve my calories for my last meal

Push



Dumbell lateral raise



Set1 25s/13rep

Set2 25s/14rep

Set3 25s/14rep

Set4 25s/15rep



Incline dumbell press



Set1 70s/13rep

Set2 70s/13rep

Set3 70s/14rep



Flat bench dumbell press



Set1 65s/10rep

Set2 65s/11rep

Set3 65s/12rep



Dumbell shoulder press



Set1 60s/11rep

Set2 60s/10rep

Set3 60s/9rep



Mid cable fly



Set1 60lb/12rep

Set2 60lb/12rep

Set3 60lb/13rep



Pin press



Set1 135lb/10rep

Set2 135lb/11rep

Se3 135lb/10rep



Ez bar overhead extension



Set1 70lb/16rep

Set2 70lb/16rep

Set3 70lb/17rep



6”s flat bench 55sec

3sets



Cardio- treadmill

25min

2%incline

296cal

1.77 mi
 
Halfi said:
Shrimp stir fry for dinner tonight. Home made sauce so the macros are pretty good for this meal. Not packed with fat or calories. My new favorite thing is obsessing over my dinner meal because it’s the tastiest 😂 I try and save as much calories and macros as I can for this meal, without starving my self all day of course. I still eat all day I just conserve my calories for my last meal
Click to expand...
You mean you don't have to just eat chicken and broccoli for every meal? :ROFLMAO:

Mid-week check-in went great. Dude is on a mission.
 
Tired as shit this morning. Running off 5 hours of sleep. Almost Friday though. Rise and grind moooofuckaasssssss

PULL



Single arm lat pull-down



Set1 55lb/11rep

Set2 55lb/11rep

Set3 55lb/



Seated plate loaded chest supported row pronated grip



Set1 175lb/11rep

Set2 175lb/11rep

Set3 175lb/12rep



Seated plate loaded chest supported row neutral grip



Set1 205lb/10rep

Set2 205lb/10rep

Set3 205lb/11rep



Wide grip pull down



Set1 130lb/10rep

Set2 130lb/10rep

Set3 130lb/11rep



Cross cross apple sauce (rear delt cable)



Set1 40lb/12rep

Set2 40lb/12rep

Set3 40lb/13rep



Standing dual cable curl



Set1 40lb/15rep

Set2 40lb/13rep

Set3 40lb/14rep



Straight bar cable curl



Set1 60lb/12rep

Set2 60lb/14rep



6”s flat bench 55sec



3set



Cardio- treadmill

25min

2%incline

289cal

1.73miIMG_5856.png
 
Well today I celebrate 7 years drug free. I’m beyond grateful for the life I built for my self today and the people who are around to see me succeed. I don’t celebrate dates much but this is one I do. 💪 if you’re struggling today just remember, you can get through what ever it is. Keep pushin!

I saved some calories and macros to treat my self to some ice cream after dinner tonight 😎 can’t wait to have some of that. Not a lot. Just ganna have a serving and celebrate this life I got.

Back to the log stuff.


Leg day today. Back is swollen already lol ganna pop some ibprophen here in a minute. I use a lifting belt but it doesn’t seem to sit low enough on my back. Idk that I’ll be able to get anything that sits low enough to brace my injury. It’s literally the last 3 discs at the bottom of the back. The belts I’ve used seem to ride up because my fat ass 😂

Haven’t missed a meal since starting the new diet. Macros have been on point or very close at the very least. Kinda hard to NAIL it dead on, but I’ve had a couple days that were spot on for numbers. I don’t eat the same shit everyday now so the numbers are as close as I can get em.

yesterdays steps attached


LEG a



Hip adduction



Set1 9/13rep

Set2 9/14rep

Set3 9/17rep



Lying leg curl



Set1 5/12rep

Set2 5/13rep

Set3 5/13rep

Set4 5/14rep



Leg extension



Set1 9/13rep

Set2 9/12rep

Set3 9/11rep

Set4 9/12rep



Leg press



Set1 130lb/14rep

Set2 130lb/14rep

Set3 130lb/16rep



Hack squat



Set1 60lb/13rep

Set2 60lb/13rep

Set3 60lb/14rep



Standing calf raises



Set1 185lb/16rep

Set2 185lb/16rep

Set3 185lb/17rep



Cardio- treadmill

25min

2% incline

260cal

1.66miIMG_5867.png
 
Congrats on the 7 years man. That's awesome. Looking forward to our first weekly check-in tomorrow.
 
Halfi said:
Well today I celebrate 7 years drug free. I’m beyond grateful for the life I built for my self today and the people who are around to see me succeed. I don’t celebrate dates much but this is one I do. 💪 if you’re struggling today just remember, you can get through what ever it is. Keep pushin!

I saved some calories and macros to treat my self to some ice cream after dinner tonight 😎 can’t wait to have some of that. Not a lot. Just ganna have a serving and celebrate this life I got.

Back to the log stuff.


Leg day today. Back is swollen already lol ganna pop some ibprophen here in a minute. I use a lifting belt but it doesn’t seem to sit low enough on my back. Idk that I’ll be able to get anything that sits low enough to brace my injury. It’s literally the last 3 discs at the bottom of the back. The belts I’ve used seem to ride up because my fat ass 😂

Haven’t missed a meal since starting the new diet. Macros have been on point or very close at the very least. Kinda hard to NAIL it dead on, but I’ve had a couple days that were spot on for numbers. I don’t eat the same shit everyday now so the numbers are as close as I can get em.

yesterdays steps attached


LEG a



Hip adduction



Set1 9/13rep

Set2 9/14rep

Set3 9/17rep



Lying leg curl



Set1 5/12rep

Set2 5/13rep

Set3 5/13rep

Set4 5/14rep



Leg extension



Set1 9/13rep

Set2 9/12rep

Set3 9/11rep

Set4 9/12rep



Leg press



Set1 130lb/14rep

Set2 130lb/14rep

Set3 130lb/16rep



Hack squat



Set1 60lb/13rep

Set2 60lb/13rep

Set3 60lb/14rep



Standing calf raises



Set1 185lb/16rep

Set2 185lb/16rep

Set3 185lb/17rep



Cardio- treadmill

25min

2% incline

260cal

1.66miView attachment 183065
Click to expand...
Congrats man! Huge accomplishment on the 7 years. Keep grinding!!
 

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