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My Newbie log

Fasted 177.4lb

Massage worked well yesterday. Could definitley feel a difference in my shoulder blade today on the flat bench. It’s by no means fixed but it definitley helped. I’ll continue to get some deep tissue work done every few weeks or once a month.

Coach gave me a carb bump today. Strength is going up. I would say things are going great so far.

Posing- side chest is herendous lol rlly need to fix that shit.

img_8564-jpeg.233002
IMG_8563.jpegIMG_8562.jpegIMG_8558.jpegIMG_8556.jpeg
Upper



Cable lateral raise



Set1 20lb/15rep

Set2 20lb/13rep

Set3 20lb/15rep

Set4 20lb/16rep

RP



Lat cable



Set1 110lb/11rep

Set2 110lb/12rep

Set3 110lb/13rep

RP



Seated pronated row (hold here, rep quality not so good)



Set1 70lb/13rep

Set2 70lb/13rep

Set3 70lb/14rep

RP



Seated close grip row



Set1 100lb/11rep

set2 100lb/11rep

Set3 100lb/12rep



Incline barbell press



Set1 140lb/10rep

Set2 140lb/11rep

Set3 140lb/



Flat bench barbell press



Set1 140lb/11rep

Set2 140lb/10rep

Set3 140lb/9rep

RP



Low cable fly



Set1 25lb/16rep

Set2 25lb/17rep

RP



Ezbar French press (hold here)



Set1 70lb/16rep

Set2 70lb/15rep

Set3 70lb/15rep

RP



Preacher curl



Set1 4.5/13rep

Set2 4.5/13rep

Set3 4.5/13rep

RP
 

Attachments

  • IMG_8564.jpeg
    IMG_8564.jpeg
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Halfi said:
Fasted 177.4lb

Massage worked well yesterday. Could definitley feel a difference in my shoulder blade today on the flat bench. It’s by no means fixed but it definitley helped. I’ll continue to get some deep tissue work done every few weeks or once a month.

Coach gave me a carb bump today. Strength is going up. I would say things are going great so far.

Posing- side chest is herendous lol rlly need to fix that shit.

img_8564-jpeg.233002
View attachment 233003View attachment 233004View attachment 233005View attachment 233006
Upper



Cable lateral raise



Set1 20lb/15rep

Set2 20lb/13rep

Set3 20lb/15rep

Set4 20lb/16rep

RP



Lat cable



Set1 110lb/11rep

Set2 110lb/12rep

Set3 110lb/13rep

RP



Seated pronated row (hold here, rep quality not so good)



Set1 70lb/13rep

Set2 70lb/13rep

Set3 70lb/14rep

RP



Seated close grip row



Set1 100lb/11rep

set2 100lb/11rep

Set3 100lb/12rep



Incline barbell press



Set1 140lb/10rep

Set2 140lb/11rep

Set3 140lb/



Flat bench barbell press



Set1 140lb/11rep

Set2 140lb/10rep

Set3 140lb/9rep

RP



Low cable fly



Set1 25lb/16rep

Set2 25lb/17rep

RP



Ezbar French press (hold here)



Set1 70lb/16rep

Set2 70lb/15rep

Set3 70lb/15rep

RP



Preacher curl



Set1 4.5/13rep

Set2 4.5/13rep

Set3 4.5/13rep

RP
Click to expand...
Definitely, looking strong, brother.
 
Fasted 177.6lb

Leg press was taken. I Had to switch it up. I was offered to work in but he was working with 100lbs more then I press on that thing lol I wasn’t interested in re racking weights every set.

IMG_8588.png

LegB



Seated leg curl



Set1 10/12rep

Set2 10/12rep

Set3 10/12rep

Set4 10/13rep

RP



Leg extension



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/16rep

RP



Walking dumbell lunges



Set1 35s/15rep

Set2 35s/15rep

Set3 35s/15rep

Set4 35s/13rep

RP



Smith squat (leg press was taken)



Set1 120lb/11rep

Set2 120lb/10rep

Set3 120lb/13rep

RP

(Fuckin off set) 160lb/4rep



Smith calf raise



Set1 170lb/20rep

Set2 170lb/20rep

Set3 170lb/19rep

RP



Cardio- 30min treadmill
 
Halfi said:
Fasted 177.6lb

Leg press was taken. I Had to switch it up. I was offered to work in but he was working with 100lbs more then I press on that thing lol I wasn’t interested in re racking weights every set.

View attachment 233122

LegB



Seated leg curl



Set1 10/12rep

Set2 10/12rep

Set3 10/12rep

Set4 10/13rep

RP



Leg extension



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/16rep

RP



Walking dumbell lunges



Set1 35s/15rep

Set2 35s/15rep

Set3 35s/15rep

Set4 35s/13rep

RP



Smith squat (leg press was taken)



Set1 120lb/11rep

Set2 120lb/10rep

Set3 120lb/13rep

RP

(Fuckin off set) 160lb/4rep



Smith calf raise



Set1 170lb/20rep

Set2 170lb/20rep

Set3 170lb/19rep

RP



Cardio- 30min treadmill
Click to expand...
Im jealous bro... no one ever invites me to work in...☹️
I hate changing weights up like that anyway!
Strong workout, I like the "fuckin around" set. 😵‍💫
 
Doug 64 said:
Im jealous bro... no one ever invites me to work in...☹️
I hate changing weights up like that anyway!
Strong workout, I like the "fuckin around" set. 😵‍💫
Click to expand...
I hadn’t done it in a while. Just wanted to see how it went.
 
Fasted 175.5

Antibiotics- Finished my antibiotics Sunday. Finally got my appetite back last night and the bloating is gone.

Appetite- Back to being hungry 😂 I swear I should have been on my 700lb life tv show or what ever the hell it’s called. Went to bed last night with my stomach growling. Kept me up for a little while.

injury- Lingering issues with the shoulder blade still but it is better than before the massage.

IMG_8618.png

Push



Dumbell lateral raise (hold here)



Set1 25s/15rep

Set2 25s/15rep

Set3 25s/15rep

Set4 25s/16rep

RP



Incline dumbell press (up weight next week)



Set1 60s/12rep

Set2 60s/12rep

Set3 60s/14rep

RP



Flat dumbell press (stability issues last set)



Set1 60s/11rep

Set2 60s/11rep

Set3 60s/12rep

RP



Shoulder press machine



Set1 6.5/10rep

Set2 6.5/12rep

Set3 6.5/11rep

RP



Mid cable fly (up weight next week)



Set1 40lb/15rep

Set2 40lb/16rep

Set3 40lb/16rep

RP



Hi/lo cable fly



Set1 45lb/14rep

Set2 45lb/11rep

Set3 45lb/12rep

RP



Ezbar overhead extension



Set1 65lb/20rep

Set2 65lb/20rep

Set3 65lb/22rep

RP



Cardio- treadmill 25min
 
Fasted 175.5lb

IMG_8625.png
Pull



Single arm lat pull-down



Set1 50lb/12rep

Set2 50lb/12rep

Set3 50lb/13rep

RP



Plate loaded pronated row



Set1 70lb/11rep

Set2 70lb/11rep

Set3 70lb/12rep

RP



Plate loaded neutral row (up weight next week)



Set1 70lb/13rep

Set2 70lb/12rep

Set3 70lb/12rep

RP



Wide grip pull-down



Set1 105lb/12rep

Set2 105lb/12rep

Set3 105lb/11rep

RP



Criss cross apple sauce



Set1 25lb/15rep

Set2 25lb/14rep

Set3 25lb/16rep

RP



Dual cable curl



Set1 35lb/16rep

Set2 35lb/16rep

Set3 35lb/15rep

RP



Straight bar cable curl



Set1 60lb/12rep

Set2 60lb/14rep



Cardio- 25min treadmill
 
Fasted 175.3lb

Legs are cooooooked. Such a good leg day.

Lower backs a little sore from work. But didn’t slow me down to much.

Looking forward to check ins tomorrow. My body feels good right now. Everything feels nice and tight.

IMG_8636.png
LegA



Lying leg curl



Set1 7/15rep

Set2 7/13rep

Set3 7/12rep

Set4 7/13rep

RP



Leg extension



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/14rep

Set4 8.5/13rep

RP



Leg press



Set1 240lb/12rep

Set2 240lb/12rep

Set3 240lb/13rep

RP



Smith squat (hold here)



Set1 120lb/15rep

Set2 120lb/15rep

Set3 120lb/15rep

RP



Smith calf raise



Set1 170lb/20rep

Set2 170lb/15rep

Set3 170lb/16rep

RP
 
Fasted 174.6lb

Shoulder seemed decent on presses today. No alarming issues or pain. Little better then my push day earlier this week

- another macro bump from coach this morning

- appetite is still sky high. Not complaining. I’m just impressed I can eat this much healthy food and still be hungry. Before I started working with coach, I would house 5-7k calories easy… but a lot of shit food lol

Just havin some fun with this process man. This is such a good lifestyle to live
IMG_8659.jpegIMG_8658.jpegIMG_8657.jpegIMG_8652.jpegIMG_8651.jpeg
Upper



Cable lateral raise fat grip



Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/15rep

Set4 20lb/16rep

RP



Lat cable pull-down



Set1 110lb/12rep

Set2 110lb/12rep

Set3 110lb/12rep

RP



Seated pronated row (hold here)



Set1 70lb/12rep

Set2 70lb/12rep

Set3 70lb/13rep

RP



Seated close grip row



Set1 100lb/12rep

Set2 100lb/13rep

Set3 100lb/13rep

RP



Incline barbell press



Set1 145lb/12rep

Set2 145lb/12rep

Set3 145lb/11rep

RP



Flat barbell press (shoulder felt great today)



Set1 140lb/10rep

Set2 140lb/10rep

Set3 140lb/10rep

RP



Low cable fly



Set1 25lb/17rep

Set2 25lb/20rep

RP



Ezbar French press



Set1 70lb/17rep

Set2 70lb/16rep

Set3 70lb/15rep

RP



Preacher curl machine



Set1 4.5/12rep

Set2 4.5/13rep

Set3 4.5/10rep

RP
 
Looking great bro... he just nailed me with a bump too! I'm just shy of 600 on lift days....🤢
 
Halfi said:
Fasted 174.6lb

Shoulder seemed decent on presses today. No alarming issues or pain. Little better then my push day earlier this week

- another macro bump from coach this morning

- appetite is still sky high. Not complaining. I’m just impressed I can eat this much healthy food and still be hungry. Before I started working with coach, I would house 5-7k calories easy… but a lot of shit food lol

Just havin some fun with this process man. This is such a good lifestyle to live
View attachment 234316View attachment 234317View attachment 234318View attachment 234319View attachment 234320
Upper



Cable lateral raise fat grip



Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/15rep

Set4 20lb/16rep

RP



Lat cable pull-down



Set1 110lb/12rep

Set2 110lb/12rep

Set3 110lb/12rep

RP



Seated pronated row (hold here)



Set1 70lb/12rep

Set2 70lb/12rep

Set3 70lb/13rep

RP



Seated close grip row



Set1 100lb/12rep

Set2 100lb/13rep

Set3 100lb/13rep

RP



Incline barbell press



Set1 145lb/12rep

Set2 145lb/12rep

Set3 145lb/11rep

RP



Flat barbell press (shoulder felt great today)



Set1 140lb/10rep

Set2 140lb/10rep

Set3 140lb/10rep

RP



Low cable fly



Set1 25lb/17rep

Set2 25lb/20rep

RP



Ezbar French press



Set1 70lb/17rep

Set2 70lb/16rep

Set3 70lb/15rep

RP



Preacher curl machine



Set1 4.5/12rep

Set2 4.5/13rep

Set3 4.5/10rep

RP
Click to expand...
Looking good Halfi.
 
Fasted 176lb

Couldn’t get up off the ground after doing lunges 😂 tryed to get up after the RP set and my legs buckled 😂 legs are cooked

IMG_8674.png

LegB



Seated leg curl



Set1 10/13rep

Set2 10/13rep

Set3 10/13rep

Set4 10/14rep

RP



Leg extension



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/13rep

RP



Walking dumbell lunges



Set1 35s/15rep

Set2 35s/15rep

Set3 35s/15rep

Set4 35s/15rep

RP



Leg press



Set1 210lb/12rep

Set2 210lb/14rep

Set3 210lb/13rep

RP



Smith calf raise



Set1 170lb/17rep

Set2 170lb/17rep

Set3 170lb/16rep

RP



Cardio- 25min
 
Morning ladies and gents! Happy Friday the 13 🐈‍⬛

Fasted 174.6

Shoulder is still feeling good after a push and pull day. I think switching out the flat bench really helped. It’s a night and day difference right now. Saturday will be the next test on it. I’m pretty confident switching those excercises was the fix for now.

Still pretty lean. Takin some pics for the girlfriend this morning, trying to get her all worked up for later 😂 I gatta try and finger out how to get my stomach to look like this during my side chest or side tri. It’s weird they don’t pop like this on my front double bi 🤷‍♂️


IMG_8742.jpeg
LegA



Lying leg curl (up weight next week)



Set1 7/15rep

Set2 7/15rep

Set3 7/15rep

Set4 7/16rep

RP



Leg extension (hold here)



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/16rep

RP



Leg press



Set1 240lb/12rep

Set2 240lb/12rep

Set3 240lb/12rep

RP



Smith squat



Set1 120lb/15rep

Set2 120lb/15rep

Set3 120lb/16rep

RP



Smith calf raises



Set1 170lb/20rep

Set2 170lb/20rep

Set3 170lb/18rep

RP
 
Meetketchup said:
lol You will be joining the 500g carb club tomorrow. We'll be starting the cycle at a good amount of carbs and a long runway being lean. Just waiting on that shoulder.
Click to expand...
I’m predicting shoulder being good after Saturday but I don’t wanna jink it lol it feels great right now. Wel see after some presses Saturday 💪 I’m ganna check in after my workout
 

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