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My Newbie log

SB Labs
Halfi said:
Turning point! Love that fucking place man. There food is so good and super healthy.
Click to expand...
I always get the Power grain pancakes and chicken sausage as well 😂
My heart always wants the spicy/honey chicken and waffles but I always talk myself out of it. It’s Delicious 🤤
 
Nood said:
I always get the Power grain pancakes and chicken sausage as well 😂
My heart always wants the spicy/honey chicken and waffles but I always talk myself out of it. It’s Delicious 🤤
Click to expand...
I get the same dish everytime I go 😂 those power grain pancakes are on another level
 
LegB



Seated leg curl



Set1 9/15rep

Set2 9.5/14rep

Set3 9.5/15rep

Set4 9.5/

R/P



Leg extension



Set1 8.5/13rep

Set2 8.5/14rep

Set3 8.5/14rep

Set4 8.5/15rep

R/P



Walking lunges



Set1 30s/15rep

Set2 30s/15rep

Set3 30s/15rep

Set4 30s/16rep

R/P



Leg press



Set1 210lb/13rep

Set2 210lb/13rep

Set3 210lb/14rep

R/P



Calf raise smith



Set1 170lb/17rep

Set2 170lb/16rep

Set3 170lb/18rep

R/P



Cardio-30 min treadmillIMG_8319.png
 
Fasted 173.8lb

Really struggling with these pin presses. I gatta find a better alternative to these since fucking my shoulder up. I started doing these because I can’t do dips. My elbows are fucked. And not with the shoulder injury it’s ever worse doing the dips. Ton of pain. I’m worried I’m ganna get hurt doing these pin presses.

Push



Dumbell lateral raise



Set1 25s/13rep

Set2 25s/13rep

Set3 25s/13rep

Set4 25s/14rep

R/P



Incline dumbell chest press (up weight)



Set1 55lb/12rep

Set2 55lb/12rep

Set3 55lb/14rep

R/P



Flat dumbell press (up weight)



Set1 55lb/12rep

Set2 55lb/13rep

Set3 55lb/13rep

R/P



Shoulder press machine (hold here)



Set1 6/12rep

Set2 6/12rep

Set3 6/13rep

R/P



Mid cable fly



Set1 40lb/15rep

Set2 40lb/15rep

Set3 40lb/16rep

R/P



Pin press (discomfort shoulder blade)



Set1 115lb/12rep

Set2 115lb/12rep

Set3 115lb/13rep

R/P



Ezbar overhead extension



Set1 60lb/20rep

Set2 60lb/20rep

Set3 60lb/21rep

R/P



Cardio- 30min treadmill
 
Gotta go to oral surgeon later today. Getting 2 new implants placed because one failed last year and I’m pretty sure a bone graft too. Not positive on the bone graft but I would assume they are since they did it when they placed the first 8 I had this done. Can’t wait to eat all my fucking food from a blender 👌🙄 this shouldn’t effect anything to much with training or diet. I just gatta be carful not to rip the stitches from pushing hard .

Pull



Single arm lat pull-down (up weight next week)



Set1 45lb/12rep

Set2 45lb/12rep

Set3 13rep

R/P



Plate loaded pronated row (up weight next week)



Set1 55lb/12rep

Set2 55lb/12rep

Set3 55lb/14rep

R/P



Plate loaded neutral row



Set1 55lb/14rep

Set2 60lb/12rep

Set3 60lb/13rep

R/P



Wide grip pull-down



Set1 100lb/11rep

Set2 100lb/11rep

Set3 100lb/12rep

R/P



Criss cross apple sauce



Set1 25lb/13rep

Set2 25lb/12rep

Set3 25lb/13rep

R/P



Dual cable curl (hold here)



Set1 35lb/15rep

Set2 35lb/15rep

Set3 35lb/16rep

R/P



Straight bar cable curl (up weight next week)



Set1 55lb/15rep

Set2 55lb/16rep

R/P



Cardio- 25min treadmill
 
Halfi said:
Really struggling with these pin presses. I gatta find a better alternative to these since fucking my shoulder up.
Click to expand...
Pin presses can be tough on the shoulders mostly because you're having to build a tremendous amount of tension prior to pushing or the shoulders wont appreciate you. If you go from full off to full on to overcome the inertia while everything is in the lengthened position, it sucks. If you continue to do them, make sure you are continuing to contract until the bar moves. Think of a truck pulling another out of the mud. You dont want to back up and yank the other truck. Tighten the rope first and slowly starting pulling or you'll break the rope or yank the front of the truck off. Slowly build tension, no yank.

Here are a few other alternatives that I use that may help you, and they arent near as tough on the shoulders.

Dumbell floor presses still give you the same position stop an allow you to gain bottom side strength, but you can adjust your hands to make it shoulder friendly. Two dumbells and a floor. Lower until your upper arms are against the floor, stop, press. Easy.

Board Presses. Get a BenchBlokz ($65) and you can put it on the bar to whatever height you'd like and get the same effect as a pin press. The difference is that you already have full tension in your body so its much more pleasurable on the shoulder. You're not having to go from full off to full on. If you get a BenchBlokz, pay the extra $10 and get the real one. The Amazon ones suck. They don"t fit the bar and if they do, the loosen over time. They offer 2 different ones depending on the height you want.

Just throwing out a couple of options.

Either way, just remember, a "stop" is not a "relax." You want to maintain muscle tension the entire time. Loose is bad.

I hope one of these helps. Awesome work brother. Keep it up.
 
Big_Jimmy434 said:
Pin presses can be tough on the shoulders mostly because you're having to build a tremendous amount of tension prior to pushing or the shoulders wont appreciate you. If you go from full off to full on to overcome the inertia while everything is in the lengthened position, it sucks. If you continue to do them, make sure you are continuing to contract until the bar moves. Think of a truck pulling another out of the mud. You dont want to back up and yank the other truck. Tighten the rope first and slowly starting pulling or you'll break the rope or yank the front of the truck off. Slowly build tension, no yank.

Here are a few other alternatives that I use that may help you, and they arent near as tough on the shoulders.

Dumbell floor presses still give you the same position stop an allow you to gain bottom side strength, but you can adjust your hands to make it shoulder friendly. Two dumbells and a floor. Lower until your upper arms are against the floor, stop, press. Easy.

Board Presses. Get a BenchBlokz ($65) and you can put it on the bar to whatever height you'd like and get the same effect as a pin press. The difference is that you already have full tension in your body so its much more pleasurable on the shoulder. You're not having to go from full off to full on. If you get a BenchBlokz, pay the extra $10 and get the real one. The Amazon ones suck. They don"t fit the bar and if they do, the loosen over time. They offer 2 different ones depending on the height you want.

Just throwing out a couple of options.

Either way, just remember, a "stop" is not a "relax." You want to maintain muscle tension the entire time. Loose is bad.

I hope one of these helps. Awesome work brother. Keep it up.
Click to expand...
I’m keeping away from them for a while. I’m really worried I’m ganna fuck my shoulder up. It doesn’t feel right at all using the close grip pressing. Also… I swapped dips out to a pin press because I thought I was doing it for a TRICEP focus… turns out it was more for chest lol so I’m switching to hi low flys. I do appreciate the tips though!
 
SB Labs
Meetketchup said:
@Big_Jimmy434 He won't be pin pressing or anything of the sort. :)
Click to expand...
Girl Fitness GIF by GYMREAPERS
 
Halfi said:
I’m keeping away from them for a while. I’m really worried I’m ganna fuck my shoulder up. It doesn’t feel right at all using the close grip pressing. Also… I swapped dips out to a pin press because I thought I was doing it for a TRICEP focus… turns out it was more for chest lol so I’m switching to hi low flys. I do appreciate the tips though!
Click to expand...
Pin presses are great for powerlifting especially sticking points but defeats the purpose in hypertrophy.
 
Haven’t missed any meals since dental work yesterday. Hit the gym 👌 life is good
Might be holding some water from stressing my self out the last couple days


175.9lb fasted

LegA



Lying leg curl



Set1 7/12rep

Set2 7/12rep

Set3 7/13rep

Set4 7/14rep

RP



Leg extension



Set1 8.5/14rep

Set2 8.5/14rep

Set3 8.5/14rep

Set4 8.5/15rep

RP



Leg press



Set1 210lb/15rep

Set2 220lb/12rep

Set3 220lb/12rep

RP



Smith squat



Set1 120lb/10rep

Set2 120lb/10rep

Set3 120lb/11rep

RP



Calf raise



Set1 170lb/19rep

Set2 170lb/20rep

Set3 170lb/20rep

RP
 
Holding water like a balloon 👌 can really feel it in my face and biceps most. I had a ton of bloating from the meds I’m taking. Not very hungry but I’m not missing meals either.

Started taking my OSHA 30 this weekend for work. Find a killer app to use that’s user friendly. Pretty pumped about that.

177.1lb fasted

img_8406-jpeg.231735
IMG_8405.jpeg
img_8404-jpeg.231737
IMG_8393.jpegIMG_8391.jpeg

Upper



Cable lateral raise



Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/15rep

Set4 20lb/16rep

RP



Lat cable pull-down (up weight next week)



Set1 105lb/12rep

Set2 105lb/12rep

Set3 105lb/14rep

RP



Seated pronated row



Set1 70lb/12rep

Set2 70lb/12rep

Set3 70lb/13rep

RP



Seated close grip row (up weight next week)



Set1 85lb/12rep

Set2 85lb/12rep

Set3 90lb/12rep

RP



Incline barbell press (up weight next week)



Set1 135lb/10rep

Set2 135lb/11rep

Set3 135lb/12rep

RP



Flat bench barbell press



Set1 135lb/10rep

Set2 135lb/10rep

Set3 135lb/11rep

RP



Low cable fly



Set1 25lb/16rep

Set2 25lb/14rep

RP



Ezbar French press (up weight next week)



Set1 60lb/16rep

Set2 60lb/16rep

Set3 60lb/16rep

RP



Preacher curl



Set1 4/15rep

Set2 4/13rep

Set3 4/14rep

RP
 

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Looking good. Keep it up. Ugh, I hate Osha 30. Its like OSHA 10 just stretched out 20 additional hours. Much better on the app than in person.

Anyways, awesome progress.

Just a friendly reminder, no pin presses. 🤣
 
Big_Jimmy434 said:
Looking good. Keep it up. Ugh, I hate Osha 30. Its like OSHA 10 just stretched out 20 additional hours. Much better on the app than in person.

Anyways, awesome progress.

Just a friendly reminder, no pin presses. 🤣
Click to expand...
I did the osha 10 last year online but the app they had us use was fucking horrible. I was offered to do the OSHA 30 since I’ll need it for a Forman position… I decided I’m paying out of pocket for it with a different program. lol best 150 I spent to make money. This app kicks ass
 
I’m really pissed off about my fucking weight. It just keeps climbing. What a shit show

I beared the weather and hit the gym early. Roads are shit but it was nice I didn’t have to worried about other drivers.

177.7lb fasted

LegB



Seated leg curl



Set1 9.5/15rep

Set2 9.5/15rep

Set3 9.5/15rep

Set4 9.5/16rep

RP



Leg extension



Set1 8.5/12rep

Set2 8.5/13rep

Set3 8.5/12rep

Set4 8.5/14rep

RP



Walking lunges



Set1 35s/13rep

Set2 35s/13rep

Set3 35s/13rep

Set4 35s/14rep

RP



Leg press



Set1 210lb/15rep

Set2 210lb/15rep

Set3 210lb/14rep

RP



Smith calf raise



Set1 170lb/20rep

Set2 170lb/17rep

Set3 170lb/15rep

RP



Cardio- 25min treadmill
 
Fasted 176.3

I Scheduled a massage for Friday after work. Ganna try and get this shoulder blade issue fixed. I think some massage work could fix the issue. Today I had a ton of popping in the shoulder blade while doing my Hi/Lo flys. No discomfort but definitley could feel a snag back there. It was knotted up pretty good while I was doing physical therapy so I’m hoping a few massages will work it out.

Push



Dumbell lateral raise



Set1 25s/15rep

Set2 25s/14rep

Set3 25s/14rep

Set4 25s/15rep

RP



Incline dumbell press



Set1 60s/12rep

Set2 60s/12rep

Set3 60s/13rep

RP



Flat dumbell press (stability issues in shoulder hold here)



Set1 60s/11rep

Set2 60s/12rep

Set3 60s/12rep

RP



Shoulder press machine (up weight next week)



Set1 6/12rep

Set2 6/12rep

Set3 6/13rep

RP



Mid cable fly (hold here)



Set1 40lb/15rep

Set2 40lb/15rep

Set3 40lb/16rep

RP



Hi/lo cable fly (up weight, popping in shoulder but no discomfort)



Set1 40lb/12rep

Set2 40lb/15rep

Set3 40lb/16rep

RP



Ezbar overhead extension



Set1 65lb/18rep

Set2 65lb/20rep

Set3 65lb/20rep

RP



Cardio- 25min treadmill
 
Halfi said:
Holding water like a balloon 👌 can really feel it in my face and biceps most. I had a ton of bloating from the meds I’m taking. Not very hungry but I’m not missing meals either.

Started taking my OSHA 30 this weekend for work. Find a killer app to use that’s user friendly. Pretty pumped about that.

177.1lb fasted

img_8406-jpeg.231735
View attachment 231736
img_8404-jpeg.231737
View attachment 231738View attachment 231739

Upper



Cable lateral raise



Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/15rep

Set4 20lb/16rep

RP



Lat cable pull-down (up weight next week)



Set1 105lb/12rep

Set2 105lb/12rep

Set3 105lb/14rep

RP



Seated pronated row



Set1 70lb/12rep

Set2 70lb/12rep

Set3 70lb/13rep

RP



Seated close grip row (up weight next week)



Set1 85lb/12rep

Set2 85lb/12rep

Set3 90lb/12rep

RP



Incline barbell press (up weight next week)



Set1 135lb/10rep

Set2 135lb/11rep

Set3 135lb/12rep

RP



Flat bench barbell press



Set1 135lb/10rep

Set2 135lb/10rep

Set3 135lb/11rep

RP



Low cable fly



Set1 25lb/16rep

Set2 25lb/14rep

RP



Ezbar French press (up weight next week)



Set1 60lb/16rep

Set2 60lb/16rep

Set3 60lb/16rep

RP



Preacher curl



Set1 4/15rep

Set2 4/13rep

Set3 4/14rep

RP
Click to expand...
How does that French Press treat your elbows? I had to cut them out completely.
 
Meetketchup said:
They shouldn't bother you if done correctly. Are you referring to skulls? Those tend to cause elbow pain.
Click to expand...
LOL... probably. I know we swapped them for CGBP... but it was probably poor form on my part.
 
Fasted 177lb

2 more days of antibiotics 👌 haven’t had any ibprophen since Sunday and weight is holding here. I’m leaning towards I’m the rare occurrence that amoxicillin holds water. Is what it is. Stomach is still upset and bloated from it so I’m pinning it as my culprit considering nothing has changed in my diet.

I did train pull day yesterday just forgot to post it. Not that it matters lol but I did train.

LegA



Lying leg curl



Set1 7/12rep

Set2 7/12rep

Set3 7/12rep

Set4 7/



Leg extension



Set1 8.5/14rep

Set2 8.5/14rep

Set3 8.5/15rep

Set4 8.5/15rep

RP





Leg press



Set1 220lb/12rep

Set2 220lb/13rep

Set3 220lb/14rep

RP



Squat smith



Set1 120lb/13rep

Set2 120lb/13rep

Set3 120lb/14rep

RP



Smith calf raise



Set1 170lb/20rep

Set2 170lb/20rep

Set3 170lb/16rep

RP

IMG_8545.png
 

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