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My Newbie log

TommyJam said:
not me. If I don't have at least one meal before training I feel like my workout suffers, it makes it hard to match my normal intensity.
Click to expand...
Lots of cool studies on this. They show it's largely not the actual food, but the fullness in the stomach that some people perform better. Either way, you do what works. I love training fasted.
 
Fasted 176.9lb

Post workout meal
8egg whites with veggies and siracha
1 cup oats with honey and cinnamon
3oz ham

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LegA



Lying leg curl



Set1 6/15rep

Set2 7/13rep

Set3 7/12rep

Set4 7/13rep

Drop 7

Drop 6



Leg extension



Set1 8/15rep

Set2 8/15rep

Set3 8/15rep

Set4 9/13rep

Drop 7

Drop 6



Leg press



Set1 200lb/13rep

Set2 200lb/14rep

Set3 200lb/14rep

Drop 190lb

Drop 170lb



Hack squat



Set1 65lb/14rep

Set2 65lb/14rep

Set3 65lb/13rep

Drop 60lb

Drop 40lb



Calf raise smith



Set1 150lb/20rep

Set2 150lb/20rep

Set3 150lb/22rep

Drop 140lb

Drop 130lb
 
178.4lb fasted

Weight going up about a 1lb a day it seems

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Upper



Cable lateral raise



15lb 7sets



Lat cable pull-down



Set1 80lb/12rep

Set2 90lb/12rep

Set3 90lb/14rep



Seated pronated row



Set1 60lb/12rep

Set2 65lb/12rep

Set3 65lb/13rep



Seated close grip row



Set1 80lb/10rep

Set2 80lb/11rep

Set3 80lb/11rep



Incline barbell press (still some discomfort in upper pec/ collar bone area but not as bad as last week)



Set1 105lb/12rep

Set2 105lb/12rep

Set3 105lb/13rep



Flat bench barbell press (discomfort ac joint)



Set1 105lb/10rep

Set2 105lb/12rep

Set3 105lb/13rep



Low cable flys



20lb/7 sets



Ez bar French press



Set1 60lb/14rep

Set2 60lb/12rep

Set3 60lb/14rep



Preacher curl machine



Set1 4/15rep

Set2 4/15rep

Set3 4/11rep
 
178.9lb fasted

IMG_8157.png


LegB



Seated leg curl



8/ 7 sets



Leg extension



7/ 7sets



Walking dumbell lunges



Set1 25s/15rep

Set2 25s/15rep

Set3 30s/13rep

Set4 30s/13rep



Hack squat



Set1 200lb/12rep

Set2 200lb/12rep

Set3 200lb/13rep



Calf raise smith



160lb/7sets



Cardio-30min treadmill
 
Fasted 176.6lb

Losing some water weight from sitting around for the hollidays. I went back to work Monday and have been pissing like a race horse all day and night . 👌 the body is a wild thing

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Push



Dumbell lateral raise



20lb / 7sets



Incline dumbell press (discomfort ac joint)



Set1 40s/12rep

Set2 40s/12rep

Set3 40s/13rep



Flat dumbell press (discomfort collar bone area)



Set1 40s/12rep

Set2 40s/12rep

Set3 40s/13rep



Shoulder press machine (try this weight again next week)



Set1 5/15rep

Set2 5/15rep

Set3 5/16rep



Mid cable fly



30lb/ 7 sets



Pin press



Set1 115lb/10rep

Set2 115lb/12rep

Set3 115lb/13rep



Ezbar over head extension



60lb/ 7 sets



Cardio- 30 min treadmill
 
You gonna check out the new Power House opening this weekend?I know Fouad and Iain Valliere will be there, maybe Seth Feroce. I’d go but hate crowds 😆
 
Nood said:
You gonna check out the new Power House opening this weekend?I know Fouad and Iain Valliere will be there, maybe Seth Feroce. I’d go but hate crowds 😆
Click to expand...
Nope lol that’s why I won’t go 😂 would be dope to meet them but I’d rather meet them at an expo
 
175.5lb fasted

Stability and strength getting better every day with my shoulder. Small incriments of weight increases weekly when able is the best approach to strengthening the muscles around that AC joint.

Sleep was better last night, the beginning of this week was brutal. I was waking up 4-5 times a night to piss from dropping all this damn water weight

Food is going down easy peasy. Still hungry after meals.

IMG_8184.png

Pull



Single arm pulldown



Set1 40lb/12rep

Set2 45lb/10rep

Set3 45lb/11rep



Plate loaded pronated pronated row



45lb/ 7sets



Plate loaded neutral row (bump weight)



Set1 55lb/12rep

Set2 55lb/12rep

Set3 55lb/13rep



Wide grip pull-down (bump weight)



Set1 85lb/12rep

Set2 85lb/12rep

Set3 85lb/13rep



Criss cross apple sauce



Set1 20lb/20rep

Set2 20lb/18rep

Set3 20lb/19rep



Dual cable curl



Set1 35lb/13rep

Set2 35lb/12rep

Set3 35lb/13rep



Straight bar cable curl



50lb/7rep



Cardio- 30min treadmill
 
Fasted 174.1lb

Did some smith machine squats today. I was looking back in my notes and I haven’t done squats on a smith machine since before November of 2023 . And those were split squats not even a regular squat 😂 so I have no idea the last time I did squats were. But at the very least some time in 2023. I stopped doing them because of my back. But it felt pretty good today so might put these back in for a bit until it starts causing problems

IMG_8193.png

LegA



Lying leg curl



6/ 7 sets



Leg extension



7/ 7sets



Leg press



Set1 200lb/15rep

Set2 200lb/15rep

Set3 200lb/17rep



Smith squat



Set1 110lb/13rep

Set2 110lb/14rep

Set3 110lb/16rep



Calf raise smith

160lb/ 7 sets
 
I’m a fan of smith squats, can focus more on the quads and your form with minimal stabilizers. Easier on my back as well compared to Freeebar squats, but I still use a belt
 
Nood said:
I’m a fan of smith squats, can focus more on the quads and your form with minimal stabilizers. Easier on my back as well compared to Freeebar squats, but I still use a belt
Click to expand...
The belt helps a ton. I forgot to use it my first set lol but through it on for the rest
 
Fasted 174.3

Shoulder felt REALLY fucking good today. Jumped 10 lbs on my barbell presses. I could have hit more weight easily but I’d rather not risk injury. I fail out in my desired rep range without added weight so it’s not a big deal. I can fail out on just about any weight it’s just about how I execute the lift 💪

My front double bi is fucking horrific lol it’s next on my list to fix posing wise. Obviously all my poses are shit but I’m chipping away at ones and making them better. I fixed my side chest a bit since I started. It’s still ugly but way better then when I first started. So I’m ganna work on front double bi next. I don’t wanna look like a complete goon when I step on stage my first time .

My back double bi I’m mostly happy with I’m just struggling on foot placement.
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IMG_8214.jpegIMG_8213.jpeg

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Upper



15lb/ 7 sets



Lat cable pull-down



Set1 100lb/12rep

Set2 100lb/12rep

Set3 100lb/13rep



Seated pronated row



Set1 65lb/12rep

Set2 65lb/11rep

Set3 65lb/13rep



Seated close grip row



70lb/ 7sets



Incline barbell press( no discomfort at all! Felt really fucking good today)



Set1 115lb/12rep

Set2 115lb/12rep

Set3 115lb/14rep



Flat bench barbell press (little discomfort in trap)



Set1 115lb/12rep

Set2 115lb/12rep

Set3 115lb/14rep



Low cable flys



20lb/7sets



Ezbar French press



Set1 60lb/15rep

Set2 60lb/15rep

Set3 60lb/14rep



Preacher curl machine



Set1 4/15rep

Set2 4/15rep

Set3 4/15rep
 
Fasted 174.7

Legs are cooked after my leg curls . Sheeesh they felt good. Love these kind of days 💪

IMG_8233.png
LegB



Seated leg curl (up weight next week)



Set1 9/15rep

Set2 9/15rep

Set3 9/15rep

Set4 9/17rep

+ 9/7 sets



Leg extension (up the weight next week)



Set1 8/15rep

Set2 8/15rep

Set3 8/15rep

Set4 8/17rep



Walking dumbell lunges (hold here)



Set1 30s/15rep

Set2 30s/15rep

Set3 30s/15rep

Set4 30s/16rep



Leg press (up weight)



Set1 200lb/15rep

Set2 200lb/15rep

Set3 200lb/16rep



Calf raise smith



Set1 170lb/15rep

Set2 170lb/16rep

Set3 170lb/17rep



Cardio- 30min treadmill
 
Go bird! 🦅
Philadelphia Eagles Dance GIF by TheDreamTeam
 
173.9 lb fasted

Shoulder felt great today other then the pin presses. Had discomfort in the shoulder blade.

IMG_8266.png
Push



Dumbell lateral raise



Set1 20s/15rep

Set2 20s/15rep

Set3 20s/15rep

Set4 20s/17rep

+ 20s/7sets



Incline chest press



Set1 45s/12rep

Set2 50s/12rep

Set2 50s/14rep



Flat bench press



Set1 50s/12rep

Set2 50s/12rep

Set3 50s/14rep



Shoulder press machine



Set1 6/12rep

Set2 6/11rep

Set3 6/12rep



Mid cable fly (up weight next week)



Set1 35lb/15rep

Set2 35lb/15rep

Set3 35lb/17rep



Pin press (discomfort shoulder blade)



Set1 115lb/11rep

Set2 115lb/12rep

Set3 115lb/13rep



Ez bar overhead extension



Set1 60lb/19rep

Set2 60lb/19rep

Set3 60lb/20rep



Cardio- 30min treadmill
 
Halfi said:
173.9 lb fasted

Shoulder felt great today other then the pin presses. Had discomfort in the shoulder blade.

View attachment 229571
Push



Dumbell lateral raise



Set1 20s/15rep

Set2 20s/15rep

Set3 20s/15rep

Set4 20s/17rep

+ 20s/7sets



Incline chest press



Set1 45s/12rep

Set2 50s/12rep

Set2 50s/14rep



Flat bench press



Set1 50s/12rep

Set2 50s/12rep

Set3 50s/14rep



Shoulder press machine



Set1 6/12rep

Set2 6/11rep

Set3 6/12rep



Mid cable fly (up weight next week)



Set1 35lb/15rep

Set2 35lb/15rep

Set3 35lb/17rep



Pin press (discomfort shoulder blade)



Set1 115lb/11rep

Set2 115lb/12rep

Set3 115lb/13rep



Ez bar overhead extension



Set1 60lb/19rep

Set2 60lb/19rep

Set3 60lb/20rep



Cardio- 30min treadmill
Click to expand...
Hell yea man glad to see you back at it and the shoikder
Holding up 💪
 
175.1lb fasted

Got some new people from a planet fitness down the road that stopped doing the 24hr. Pain in the ass working around these guys. The one guy circuit trains and flops around a ton of different equipment. Nice guy he told me to work in with him if it’s fucking my routine up, but we don’t use the same weight so I’m not interested in re racking my weights every set. It’s just ganna be a race to equipment for me. These guys have no small gym etiquette. Pain in the ass man. I hope they find a new home soon lol

IMG_8272.png
Pull



Single arm pulldown



Set1 45lb/10rep

Set2 45lb/10rep

Set3 45lb/11rep



Plate loaded low pronated row



Set1 45lb/11rep

Set2 45lb/12rep

Set3 45lb/13rep

+

40lb/7sets



Plate loaded low neutral row



Set1 45lb/12rep

Set2 50lb/12rep

Set3 50lb/13rep



Wide grip pull-down



Set1 95lb/11rep

Set3 95lb/12rep

Set4 95lb/13rep



Criss cross apple sauce (up weight next week)



Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/17rep



Dual cable curl



Set1 35lb/14rep

Set2 35lb/14rep

Set3 35lb/13rep



Straight bar cable curl



Set1 55lb/13rep

Set2 55lb/14rep



Cardio- 30min treadmill
 
173.9lb fasted

Friday baby let’s gooooo!

Body is feeling great all the way around. Calories have increased around 5-600 cals and body weight has stayed the same pretty much. My body’s like a furnace. if I feed it in responsible moderation it will use it properly 💪

IMG_8288.png

LegA



Lying leg curl



Set1 7/12rep

Set2 7/11rep

Set3 7/12rep

Set4 7/13rep



Leg extension



Set1 8/15rep

Set2 8.5/13rep

Set3 8.5/12rep

Set4 8.5/

+

8/ 7 sets



Leg press



Set1 210lb/15rep

Set2 210lb/14rep

Set3 210lb/14rep



Smith squat



Set1 110lb/14rep

Set2 110lb/15rep

Set3 110lb/16rep



Smith calf raise



Set1 170lb/18rep

Set2 170lb/12rep

Set3 170lb/14rep



Cardio- 30min treadmill
 
Fasted 173.4lb

Weights are moving up on my benches. Stability and discomfort in the shoulder are dwindling away.

Posing- I’ve been working on my front double bicep and I tryed something new with the rear lat spread. Still some work to be done but I am happy with how they look compared to prior check ins

calories are being pushed up weekly. My body seems to be handling it well.

IMG_8308.jpegIMG_8307.jpegIMG_8306.jpegIMG_8305.jpegIMG_8304.jpeg

Upper



Cable lateral raise



Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/15rep

Set4 20lb/16rep



Lat cable pull-down



Set1 105lb/10rep

Set2 105lb/11rep

Set3 105lb/11rep



Seated close grip row (up weight next week)



Set1 65lb/13rep

Set2 65lb/13rep

Set3 65lb/15rep



Close grip seated row



Set1 85lb/12rep

Set2 85lb/12rep

Set3 85lb/13rep



Incline barbell press



Set1 125lb/12rep

Set2 125lb/12rep

Set3 125lb/13rep



Flat bench barbell press



Set1 115lb/10rep

Set2 115lb/11rep

Set3 115ln/10rep



Low cable fly



Set1 20lb/19rep

Set2 20lb/16rep

+

20lb/7 sets



Ezbar French press



Set1 60lb/16rep

Set2 60lb/15rep

Set3 60lb/16rep



Preacher curl machine



Set1 4/15rep

Set2 4/13rep

Set3 4/13rep
 
Awesome sauce! Well done. Absolutely inspiring. Appreciate this - where you've been and what you are becoming. Cheers and all the best! (y)
 

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