My Newbie log

[dcdogz]

Post workout meal

egg whites with veggies and black beans
Oats with cinnamon peanutbutter and honey

View attachment 223839

View attachment 223840

Love me some egg whites!
I added them back in this week hitting the spot for me as well!
I put cinnamon on everything love that spice.

 

[FearsomeCOR]

Criss cross apple sauce

Sorry if I missed it I’m new to following, but imma need a description here

 

[Halfi]

Love me some egg whites!
I added them back in this week hitting the spot for me as well!
I put cinnamon on everything love that spice.

Cinamon is tits!

 

[Halfi]

Getting a bump tomorrow.

Sweeeet. No complaints here even if we don’t lol

 

[Halfi]

Sorry if I missed it I’m new to following, but imma need a description here

It’s just a rear delt cable fly lol when I first started doing these I had no idea what they were called so I called them Criss cross apple sauce. It now just sticks with me as that name

 

[FearsomeCOR]

I put cinnamon on everything love that spice.

I put Ceylon on every meal. Savory, sweet, doesn’t matter. It’s delicious!

 

[FearsomeCOR]

It’s just a rear delt cable fly lol when I first started doing these I had no idea what they were called so I called them Criss cross apple sauce. It now just sticks with me as that name

I dig it bro lol. Curious, it seems like on almost every movement the reps go up on your last set. Is this intentional, with you holding back some on first couple sets then going to all out failure in the last?

 

[Halfi]

I dig it bro lol. Curious, it seems like on almost every movement the reps go up on your last set. Is this intentional, with you holding back some on first couple sets then going to all out failure in the last?

I try To get as close to failure as I can before my last set, which is my fail set.

 

[Astro95]

I try To get as close to failure as I can before my last set, which is my fail set.

You’re at least like 5 reps shy my dude on them first sets. Next training session take all those first sets to failure and you’ll see. Then re asses starting load for the next sessions.

 

[Halfi]

You’re at least like 5 reps shy my dude on them first sets. Next training session take all those first sets to failure and you’ll see. Then re asses starting load for the next sessions.

It definitley feels close to failure for me when I’m doing them. Everytime I try and push it further it’s a fail rep

 

[FearsomeCOR]

I try To get as close to failure as I can before my last set, which is my fail set.

Gotchya, just a bit confused as other times you write out failure.

 

[Halfi]

Gotchya, just a bit confused as other times you write out failure.

Oh ya that’s for my drop sets. So if I have 4 sets my last set is always failure then every drop set after also to failure. I just don’t count the reps for the drop sets

 

[Halfi]

Fasted 173lb

Got a carb increase today. I’m pumped for this! Can’t wait to see how I look in a few months.


Upper



Cable lateral raise



Set1 15lb/14rep

Set2 15lb/13rep

Set3 15lb/14rep

Set4 15lb/15rep

Drop 10lb/fail

Repeat 10lb/fail



Lat pull down



Set1 60lb/12rep

Set2 70lb/12rep

Set3 70lb/13rep

Drop 60lb/fail

Drop 50lb/fail



Seated pronated row



Set1 60lb/11rep

Set2 60lb/11rep

Set3 60lb/12rep

Drop 50lb/fail

Drop 40lb/fail



Seated close grip row



Set1 60lb/12rep

Set2 60lb/12rep

Set3 60lb/14rep

Drop 50lb/fail

Drop 40lb/fail



Dumbell incline press



Set1 30s/12rep

Set2 30s/12rep

Set3 30s/13rep

Drop 25s/fail

Drop 20s/fail



Dumbell flat bench



Set1 30s/12rep

Set2 30s/12rep

Set3 30s/14rep

Drop 25s/fail

Drop 20s/fail



Low cable flys



Set1 15lb/20rep

Set2 20lb/16rep

Drop 15lb/fail

Drop 10lb/fail



Ez bar French press



Set1 40lb/15rep

Set2 50lb/14rep

Set3 50lb/15rep

Drop 40lb/fail

Drop 30lb/fail



Preacher curl machine



Set1 4/14rep

Set2 4/14rep

Set3 4/13rep

Drop 3/fail

Drop 2/fail

 

[Nood]

Look nude without your body hair
Quad separation is tits bro! Look good

 

[Halfi]

Look nude without your body hair
Quad separation is tits bro! Look good

I fuckin hate hair dude . Literally I think it’s disgusting and I’ve been blessed to have copious amounts of it. My creater has a sick sense of humor lol

 

[Nood]

I fuckin hate hair dude . Literally I think it’s disgusting and I’ve been blessed to have copious amounts of it. My creater has a sick sense of humor lol

I didn’t have much but tren turned my light hairs black. Now I’m a gorilla, shave that shit religiously. Grows like a weed

 

[Halfi]

I didn’t have much but tren turned my light hairs black. Now I’m a gorilla, shave that shit religiously. Grows like a weed

I been like that my whole life. Fucking Italian side of me got me real good.

 

[Halfi]

173.3lb fasted
Today is cookie baking day. My girl and her daughter will be here all day baking cookies. Ganna pull my hair out smelling all this shit today lol ganna really test my will today

Post workout meal after hammering legs.
Eggwhites with black bean salsa
Shredded has browns
Oats with honey and cinnamon.



LegB



Seated leg curl



Set1 9/14rep

Set2 9/15rep

Set3 9/15rep

Set4 9/16rep

Rest/pause fail



Leg extension



Set1 8/15rep

Set2 8/15rep

Set3 8/13rep

Set4 8/16rep

Rest/pause fail



Walking dumbell lunges (hard 15 hold here)



Set1 25s/15rep

Set2 25s/15rep

Set3 25s/15rep

Set4 25s/15rep

Rest/pause fail



Leg press



Set1 190lb/13rep

Set2 190lb/14rep

Set3 190lb/14rep

Rest/pause fail



Calf raise smith



Set1 140lb/20rep

Set2 140lb/20rep

Set3 140lb/20rep

Rest/pause fail



Cardio- 35 min tread mill on

 

[Halfi]

Fasted 171.7lb

Push



Dumbell lateral raise



Set1 15lb/15rep

Set2 20lb/12rep

Set3 20lb/12rep

Set4 20lb/13rep

Rest pause fail



Incline dumbell press



Set1 30lb/12rep

Set2 30lb/12rep

Set3 30lb/15rep

Rest pause fail



Flat bench dumbbell press



Set1 30lb/12rep

Set2 30lb/12rep

Set3 30lb/16rep

Rest pause fail



Dumbell shoulder press



Set1 30lb/12rep

Set2 35lb/12rep

Set3 35lb/13rep

Rest pause fail



Mid cable fly



Set1 20lb/15rep

Set2 25lb/15rep

Set3 25lb/15rep

Rest pause fail



Pin press (discomfort in shoulder)



Set1 95lb/12rep

Set2 95lb/12rep

Set3 95lb/13rep

Rest pause fail



Ez bar overhead extension



Set1 50lb/18rep

Set2 50lb/15rep

Set3 50lb/14rep

Rest pause fail



Cardio- 30min treadmill

 

[Halfi]

Good morning and merry Christmas gentlemen/ ladies if there is any

Shoulder blade was feelin pretty funky today with sharp pains from the added wait to wide grip pull-downs. Also really noticing the damage in the shoulder with my stability. Can feel a lot of things freely moving in my shoulder and clicking and popping when adding more weight. Ganna hold where I’m at on weight for a couple weeks and see if it stregthens up. None of the stability issue is painful it just feels really strange feeling things moving around that normally don’t lol

Fasted 172.6lb

Pull



Single arm lat pull-down



Set1 30lb/12rep

Set2 35lb/12rep

Set3 35lb/15rep

Rest pause fail



plate loaded pronated row



Set1 45lb/13rep

Set2 45lb/13rep

Set3 45lb/14rep

Rest pause fail



Plate loaded neutral row



Set1 45lb/12rep

Set2 45lb/12rep

Set3 45lb/14rep

Rest pause fail



Wide grip pull-down



Set1 70lb/12rep

Set2 80lb/12rep (pain in shoulder blade)

Set3 80lb/13rep

Rest pause fail



Criss cross apple sauce



Set1 15lb/19rep

Set2 15lb/19rep

Set3 15lb/20rep

Rest pause fail



Dual cable curl



Set1 25lb/18rep

Set2 30lb/13rep

Set3 30lb/14rep

Rest pause fail



Straight bar cable curl



Set1 50lb/15rep

Set2 50lb/15rep

Rest pause fail



Cardio- 30min

 

[Halfi]

Went over on macros yesterday yesterday was supposed to be the easy day. I’m not supposed to do cardio again until Sunday. Yesterday was the last day of cardio but I’m hittin it for 35 min this morning. @Meetketchup if I’m wrong here please kick me in the nuts lol I figured better to burn some off then not too.

174.9lb fasted

Legs felt fuckin great today. Felt really strong and very well connected. I connect best with leg training but today just felt amazing.

LegA



Lying leg curl



Set1 6/15rep

Set2 6/15rep

Set3 6/15rep

Set4 6/17rep

Rest pause fail



Leg extension



Set1 8/15rep

Set2 8/15rep

Set3 8/15rep

Set4 8/16rep

Rest pause fail



Leg press



Set1 190lb/15rep

Set2 190lb/15rep

Set3 190lb/17rep

Rest pause fail



Hack squat



Set1 55lb/15rep

Set2 60lb/14rep

Set3 60lb/15rep

Rest pause fail



Calf raise smith



Set1 140lb/20rep

Set2 140lb/20rep

Set3 140lb/22rep

Rest pause fail



Cardio- 35min treadmill

 

[Halfi]

Fasted 172.9lb

Got another carb bump today pumped for that.



Upper



Cable lateral raise



Set1 15lb/15rep

Set2 15lb/15rep

Set3 15lb/15rep

Set4 15lb/17rep

Drop 12.5lb/fail

Drop 10lb/fail



Lat pull-down



Set1 80lb/12rep

Set2 80lb/12rep

Set3 80lb/14rep

Drop 70lb/fail

Drop 60lb/fail



Seated pronated row



Set1 60lb/12rep

Set2 60lb/12rep

Set3 60lb/13rep

Drop 50lb/fail

Drop 40lb/fail



Seated close grip row



Set1 60lb/12rep

Set2 65lb/12rep

Set3 65lb/

Drop 60lb/fail

Drop 55lb/fail



Incline barbell press (discomfort in collar bone around upper pec and in the AC joint



Set1 95lb/12rep

Set2 95lb/12rep

Set3 95lb/14rep

Drop 75lb/fail

Drop 65lb/fail



Flat bench barbell



Set1 95lb/12rep

Set2 95lb/12rep

Set3 95lb/15rep

Drop 85lb/fail

Drop 65lb/fail



Seated chest fly machine



Set1 35lb/17rep

Set2 35lb/21rep

Drop 30lb/fail

Drop 25lb/fail



Ez bar French press



Set1 50lb/15rep

Set2 50lb/15rep

Set3 50lb/13rep

Drop 40lb/fail

Drop 30lb/fail



Preacher curl machine



Set1 4/15rep

Set2 4/15rep

Set3 4/16rep

Drop 3/fail

Drop 2/fail

 

[Nood]

Shredded bro! Keep pushing, hope your pain goes away soon

 

[Halfi]

Shredded bro! Keep pushing, hope your pain goes away soon

First day back on a barbell. Probably just some discomfort from not doing them for a few months.

 

[Halfi]

Fasted 173.5lb

Legs were shaking half way through the walking lunges. My legs are cooked.



LegB



Seated leg curl



Set1 9/15rep

Set2 9/15rep

Set3 9/15rep

Set4 9/17rep

Drop 7/fail



Leg extension



Set1 8/15rep

Set2 8/15rep

Set3 8/15rep

Set4 8/16rep

Drop 6/fail



Walking dumbell lunges (still a hard 15 hold here)



Set1 25s/15rep

Set2 25s/15rep

Set3 25s/15rep

Set4 25s/16rep

Drop 20s/fail



Leg press



Set1 190lb/15rep

Set2 190lb/15rep

Set3 190lb/16rep

Drop 170lb/fail



Calf raise smith



Set1 140lb/20rep

Set2 140lb/22rep

Set3 140lb/26rep

Drop 110lb/fail



Cardio- 35min treadmill

 

[Halfi]

Fasted 175.1lb

idk why I took this week off from work .sitting around blows when I’m not on a vacation. I was supposed to be in Costa Rica but we couldn’t get somebody to watch the dogs at the house. So we cancled it and now my dumbass is just laying around the house.

Training- had a bit of discomfort today with the shoulder. I tryed introducing some dips instead of the pin press but that was a no go. I’ll be switching back to either pin press of straight bar push down next week.

Push



Dumbell lateral raise



Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/14rep

Set4 20lb/14rep

Drop 15lb

Drop 10lb



Incline dumbell press (discomfort shoulder)



Set1 35s/12rep

Set2 35s/12rep

Set3 35s/14rep

Drop 30lb

Drop 25lb



Flat bench dumbell press



Set1 35s/12rep

Set2 35s/12rep

Set3 35s/13rep (shoulder discomfort)

Drop 30s

Drop 25s



Shoulder press machine (discomfort trap area)



Set1 5/12rep

Set2 5/12rep

Set3 5/13rep

Drop 4

Drop 3



Mid cable fly



Set1 25lb/15rep

Set2 30lb/15rep

Set3 30lb/14rep

Drop 25lb

Drop 20lb



Body weight dips ( no more of these for a while ton of stress on AC joint)



Set1 7rep

Set2 9rep

Set3 3rep



Ezbar overhead extension



Set1 50lb/20rep

Set2 50lb/20rep

Set3 50lb/21rep

Drop 40lb

Drop30lb



Cardio- 30min treadmill

 

[Halfi]

 

[Halfi]

176lb fasted

Anybody else love training fasted? I’ve been doing it for a while. I love how hungry I am when I eat my first meal. It makes it so much better lol I also feel better training when I don’t have a full stomach


new year new me…. Ganna start working out this year

Pull



Single arm lat pull-down



Set1 40lb/12rep

Set2 40lb/12rep

Set3 40lb/13rep

Drop30lb

Drop20lb



Plate loaded pronated row



Set1 50lb/12rep

Set2 50lb/12rep

Set3 50lb/13rep

Drop 45lb

Drop 35lb



Plate loaded neutral



Set1 50lb/12rep

Set2 50lb/12rep

Set3 50lb/13rep

Drop 45

Drop 35



Wide grip pull-down



Set1 80lb/12rep

Set2 80lb/12rep

Set3 80lb/13rep

Drop 70lb

Drop 60lb



Criss cross apple sauce



Set1 20lb/18rep

Set2 20lb/16rep

Set3 20lb/

Drop 15lb

Drop 10lb



Dual cable curl



Set1 30lb/16rep

Set2 30lb/15rep

Set3 30lb/13rep

Drop 25lb

Drop 20lb



Straight bar cable curl



Set1 50lb/13rep

Set2 50lb/15rep

Drop 40lb

Drop 30lb



Cardio- 30min treadmill

 

[MindlessWork]

Happy New year brother! May the gains get stronger

 

[Nood]

Happy New Year! I look forward to my first meal before I go to bed the night before! Tell me I don’t have problems