My Newbie log

[Halfi]

You get hurt again and I will personally drop kick you.

I’ll be running equipment so I’ll be marked safe unless something catastrophic happens while I’m in it

 

[Halfi]

Fasted 178.9

Sleep has been shit this week with my work schedule. I feel like a total bag of shit . I didn’t miss any meals either with the schedule I was on so that’s a win.

Push



Dumbell lateral raise



Set1 30s/13rep

Set2 30s/13rep

Set3 30s/13rep

Set4 30s/14rep

RP



Incline dumbell press



Set1 65s/12rep

Set2 65s/12rep

Set3 65s/14rep

RP



Cybex seated machine press



Set1 9.5/10rep

Set2 9.5/11rep

Set3 9.5/11rep

RP



Shoulder press machine



Set1 6.5/12rep

Set2 6.5/12rep

Set3 6.5/13rep

RP



Mid cable fly (up weight)



Set1 45lb/20rep

Set2 45lb/15rep

Set3 45lb/17rep

RP



Hi/lo cable fly



Set1 50lb/14rep

Set2 50lb/14rep

Set3 50lb/15rep

RP



Ezbar overhead extension



Set1 75lb/17rep

Set2 75lb/15rep

Set3 75lb/14rep

RP



Cardio- 25 mjn treadmill

 

[Halfi]

Fasted 178.6lb



Pull



Single arm lat pull down



Set1 55lb/10rep

Set2 55lb/10rep

Set3 55lb/11rep

RP



Plate loaded low row pronated



Set1 45lb/12rep

Set2 50lb/12rep

Set3 50lb/ 14rep

RP



Plate loaded low row neutral



Set1 60lb/12rep

Set2 60lb/13rep

Set3 60lb/13rep

RP



Wide grip pull-down



Set1 105lb/13rep

Set2 105lb/12rep

Set3 105lb/14rep

RP



Criss cross apple sauce



Set1 25lb/14rep

Set2 25lb/15rep

Set3 25lb/15rep

RP



Dual cable curl



Set1 35lb/17rep

Set2 35lb/16rep

Set3 35lb/16rep

RP



Straight bar cable curl



Set1 60lb/13rep

Set2 60lb/15rep

RP



Cardio- 25min treadmill

 

[Doug 64]

Fasted 178.6lb


View attachment 237148
Pull



Single arm lat pull down



Set1 55lb/10rep

Set2 55lb/10rep

Set3 55lb/11rep

RP



Plate loaded low row pronated



Set1 45lb/12rep

Set2 50lb/12rep

Set3 50lb/ 14rep

RP



Plate loaded low row neutral



Set1 60lb/12rep

Set2 60lb/13rep

Set3 60lb/13rep

RP



Wide grip pull-down



Set1 105lb/13rep

Set2 105lb/12rep

Set3 105lb/14rep

RP



Criss cross apple sauce



Set1 25lb/14rep

Set2 25lb/15rep

Set3 25lb/15rep

RP



Dual cable curl



Set1 35lb/17rep

Set2 35lb/16rep

Set3 35lb/16rep

RP



Straight bar cable curl



Set1 60lb/13rep

Set2 60lb/15rep

RP



Cardio- 25min treadmill

Damn bro, we are the same weight this morning!

 

[Halfi]

Damn bro, we are the same weight this morning!

My weights all over the place this week. I’m curious to see if it drops back down or not. Thinking my body is all fucked up this week from work and lack of sleep.

 

[Doug 64]

My weights all over the place this week. I’m curious to see if it drops back down or not. Thinking my body is all fucked up this week from work and lack of sleep.

I feel you bro, one day I'm up and the next I'm down again. I just upped to 4iu of HGH and wonder if that has anything to do with it? I'm getting the food down for sure... yesterday was over 4000 calories for the day...

 

[Halfi]

I feel you bro, one day I'm up and the next I'm down again. I just upped to 4iu of HGH and wonder if that has anything to do with it? I'm getting the food down for sure... yesterday was over 4000 calories for the day...

I’m not sure. Personally I don’t care about the scale, im just curious if it drops back down again or not.

 

[Meetketchup]

I just upped to 4iu of HGH and wonder if that has anything to do with it?

Yes.

My weights all over the place this week.

You just started a cycle this week, so this is normal.

 

[Halfi]

Yes.

You just started a cycle this week, so this is normal.

I did forget about that already lol my brain is cooked this week. Like a fucking scrambled egg. But the egg is the size of a sparrows egg

 

[Halfi]

Fasted 178.9

Does anybody else feel like they wanna throw up during there leg days or is it just me ? It’s every session lol by the time I get to squats I’m nauseous and ready to throw up .



LegA



Lying leg curl



Set1 7.5/11rep

Set2 7.5/11rep

Set3 7.5/12rep

Set4 7.5/12rep

RP



Leg extension



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/15rep

RP



Leg press



Set1 240lb/13rep

Set2 240lb/14rep

Set3 240lb/13rep

RP





Smith squat



Set1 135lb/14rep

Set2 135lb/14rep

Set3 135lb/14rep

RP



Calf raise smith



Set1 175lb/16rep

Set2 175lb/18rep

Set3 175lb/17rep

RP

 

[dcdogz]

Fasted 178.9

Does anybody else feel like they wanna throw up during there leg days or is it just me ? It’s every session lol by the time I get to squats I’m nauseous and ready to throw up .

View attachment 237381

LegA



Lying leg curl



Set1 7.5/11rep

Set2 7.5/11rep

Set3 7.5/12rep

Set4 7.5/12rep

RP



Leg extension



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/15rep

RP



Leg press



Set1 240lb/13rep

Set2 240lb/14rep

Set3 240lb/13rep

RP





Smith squat



Set1 135lb/14rep

Set2 135lb/14rep

Set3 135lb/14rep

RP



Calf raise smith



Set1 175lb/16rep

Set2 175lb/18rep

Set3 175lb/17rep

RP

Once in awhile has happened to me but not often.

I do work out early am, not sure if i was full of food all day if it would be different.

 

[Halfi]

Once in awhile has happened to me but not often.

I do work out early am, not sure if i was full of food all day if it would be different.

Same here for the mornings for me. I use to think maybe it was from training fasted but I’m not training fasted right now and it’s still happening maybe one day I’ll have massive legs and all the sickness will be worth it

 

[Meetketchup]

Same here for the mornings for me. I use to think maybe it was from training fasted but I’m not training fasted right now and it’s still happening maybe one day I’ll have massive legs and all the sickness will be worth it

One of the reasons I train mostly fasted. lol Having 3 meals in me before Leg Day is no bueno.

 

[Halfi]

Fasted 178.6lb

Coach is happy with check in. No tweaks in diet this week. Training is the same. Body is feelin great.


Upper



Side lateral raise



Set1 25lb/12rep

Set2 25lb/12rep

Set3 25lb/12rep

Set4 25lb/13rep

RP



Lat cable pull-down



Set1 115lb/12rep

Set2 115lb/12rep

Set3 115lb/13rep

RP



Seated pronated row



Set1 70lb/12rep

Set2 70lb/12rep

Set3 70lb/14rep

RP



Seated close grip row



Set1 105lb/12rep

Set2 105lb/12rep

Set3 105lb/13rep

RP



Incline barbell



Set1 145lb/12rep

Set2 145lb/12rep

Set3 145lb/13rep

RP



Cybex seated chest press machine



Set1 9.5/12rep

Set2 9.5/12rep

Set3 9.5/12rep

RP



Low cable fly



Set1 30lb/16rep

Set2 30lb/17rep

RP



French press



Set1 70lb/12rep

Set2 70lb/12rep

Set3 70lb/12rep

RP



Preacher curl machine



Set1 4.5/16rep

Set2 4.5/14rep

Set3 4.5/15rep

RP



Cardio- 25min

 

[Halfi]

One of the reasons I train mostly fasted. lol Having 3 meals in me before Leg Day is no bueno.

I would definitley be pukin with 3 meals in me lol I would have to walk around the gym with a puke bucket

 

[Halfi]

Just went to the local farmers market and picked up a big ass round sour dough bread

 

[Doug 64]

Just went to the local farmers market and picked up a big ass round sour dough bread View attachment 237678

I..... uh...I really gotta know whats up with the Listerine bro. Please for the love of God don't tell me you're dunking that shit! There has to be a better way....

 

[Halfi]

I..... uh...I really gotta know whats up with the Listerine bro. Please for the love of God don't tell me you're dunking that shit! There has to be a better way....

That’s for size comparison I probably should have specified my brother asked the same question haha

 

[Halfi]

Fasted 179.1lb

Nice little breakfast today from my favorite healthy resturant. Not my favorite breakfast place ever but for a healthy one it takes the cake for places I’ve been



LegB



Seated leg curl



Set1 10/15rep

Set2 10/15rep

Set3 10/13rep

Set4 10/14rep

RP



Leg extension (up weight)



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/17rep

RP



Walking dumbell lunges



Set1 45s/12rep

Set2 45s/13rep

Set3 45s/11rep

Set4 45s/12rep

RP



Leg press



Set1 220lb/15rep

Set2 220lb/15rep

Set3 220lb/17rep

RP



Calf raise smith



Set1 175lb/20rep

Set2 175lb/20rep

Set3 175lb/19rep

RP

 

[Halfi]

Fasted 176.9lb

Push



Dumbell lateral raise



Set1 30lb/13rep

Set2 30lb/13rep

Set3 30lb/13rep

Set4 30lb/15rep

RP



Incline dumbell press



Set1 65s/12rep

Set2 65s/12rep

Set3 65s/13rep

RP



Cybex machine press



Set1 9.5/12rep

Set2 9.5/11rep

Set3 9.5/13rep

RP



Shoulder press machine (6.5 next week)



Set1 6/14rep

Set2 6/12rep

Set3 6/13rep

RP



Mid cable fly



Set1 50lb/13rep

Set2 50lb/12rep

Set3 50lb/15rep

RP



Hi/lo cable fly



Set1 50lb/15rep

Set2 50lb/14rep

Set3 50lb/14rep

RP



Ezbar overhead extension



Set1 75lb/20rep

Set2 75lb/20rep

Set3 75lb/21rep

RP



Cardio- 25min

 

[Halfi]

Fasted 180.2lb

Shit sleep last night and I Rushed my workout today. Had to bathe a dog this morning before I left for the gym so thats what slowed me up a bit and had me rushing my session

Pull



Single arm pulldown



Set1 55lb/11rep

Set2 55lb/11rep

Set3 55lb/12rep

RP



Plate loaded low town pronated



Set1 50lb/13rep

Set2 55lb/12rep

Set3 55lb/13rep

RP



Plate loaded low row neutral



Set1 65lb/11rep

Set2 65lb/12rep

Set3 65lb/12rep

RP



Wide grip pull-down



Set1 105lb/11rep

Set2 105lb/11rep

Set3 105lb/12rep

RP



Crisscross apple sauce



Set1 25lb/15rep

Set2 25lb/15rep

Set3 25lb/15rep

RP



Dual cable curl



Set1 35lb/15rep

Set2 35lb/14rep

Set3 35lb/13rep

RP



Straight bar cable curl



Set1 60lb/13rep

Set2 60lb/14rep

RP



Cardio- 25min treadmill

 

[Halfi]

Fasted 180.1lb

Got a carb bump on wensday. Been a crazy week. Meals are going down super easy. Body feels good. Check-ins tomorrow


LegA



Lying leg curl



Set1 7.5/11rep

Set2 7.5/11rep

Set3 7.5/10rep

Set4 7.5/12rep

RP



Leg extension (hold here)



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/15rep

RP



Leg press



Set1 240lb/14rep

Set2 240lb/13rep

Set3 240lb/15rep

RP



Smith squat



Set1 135lb/15rep

Set2 135lb/14rep

Set3 135lb/14rep

RP



Calf raise smith



Set1 175lb/20rep

Set2 175lb/20rep

Set3 175lb/19rep

RP

 

[Halfi]

Fasted 181.2lb

Been a rough day over here today. Our old dog kicked the bucket last night. Had to dig her a hole this morning out back. Still made it to the gym and hit it fuckin hard

-diet-
I fucked that up this morning. I had 1 cup of Jack single barrel this morning while I was burying our dog.

Training- adding an intensifier this week.

Macros- no changes


Upper



Cable Side lateral raise



Set1 20lb/13rep

Set2 20lb/13rep

Set3 20lb/13rep

Set4 20lb/15rep

RP



Lat pull-down



Set1 130lb/11rep

Set2 130lb/12rep

Set3 130lb/10rep

RP



Wide grip seated pronated



Set1 80lb/10rep

Set2 80lb/12rep

Set3 80lb/11rep

RP



Close grip row



Set1 120lb/10rep

Set2 120lb/12rep

Set3 120lb/12rep

RP



Incline barbell press



Set1 150lb/10rep

Set2 150lb/10rep

Set3 150lb/9rep

RP



Cybex seated press



Set1 10/10rep

Set2 10/10rep

Set3 10/12rep

RP



Low cable fly



Set1 30lb/13rep

Set2 30lb/15rep

RP



Ezbar French press



Set1 70lb/16rep

Set2 70lb/15rep

Set3 70lb/14rep

RP



Preacher curl machine



Set1 5/11rep

Set2 5/10rep

Set3 5/10rep

RP



Cardio- 25min

 

[Halfi]

Fasted 180.6

It’s ganna be a good day today gentlmen. Head up . Keep moving forward happy sunday

Hammies were smoked. Moved the seated leg curls to my last excercise. they felt way different lol my legs are cooked

LegB



Leg extension



Set1 9/14rep

Set2 9/14rep

Set3 9/14rep

Set4 9/16rep



Walking lounges



Set1 45s/14rep

Set2 45s/13rep

Set3 45s/13rep

Set4 45s/13rep



Leg press



Set1 220lb/15rep

Set2 230lb/13rep

Set3 230lb/14rep



Calf raise smith



Set1 180lb/19rep

Set2 180lb/16rep

Set3 180lb/17rep



Seated leg curl



Set1 10/15rep

Set2 10/12rep

Set3 10/13rep

Set4 10/13rep

Set5 fs7

 

[Persecutor]

It’s inspiring to see someone whos in recovery get to where you’re at. I’ve been struggling the last year or so and trying to get my life on track in AA but can’t seem to get long term recovery… I remember reading your log when I first came here in 22. thank you for showing it can be done.

 

[Halfi]

It’s inspiring to see someone whos in recovery get to where you’re at. I’ve been struggling the last year or so and trying to get my life on track in AA but can’t seem to get long term recovery… I remember reading your log when I first came here in 22. thank you for showing it can be done.

Keep pushin bro! It’s so cleashay , but seriously one day at a time man.

Things I did that helped me——

1- actually being willing and open to getting clean and working on what got me to that point.

2- therapy. This was fucking huge for me. I worked very hard on my self for close to 2 years with a trauma therapist. This saved my fuckin life.

3- working a program, find somebody i can actually connect with that has some serious clean time and knowledge. It was suggested to me by my sponsor to do 1 year , all in, in N/A and work the steps. Get a home group. And Be productive in my recovery. If the rooms aren’t for me after that one year then use the tools and your hobbies to stay clean and occupied your time. This is exactly what I did. I gave it a year and left. I found the gym, I volunteered at a no kill shelter which ate up a FUCK TON of my time. It was therapeutic as fuck man. Find something h love and dump your life into it dude.

4- surrounding my self with people who push u to be better. My circle is fucking tiny but it is a strong one.

5- bodybuilding. This has been out of this world for me. Constantly pushing my self everryyyy fucking day to be a better person. Better than I was yesterday. Sticking to a diet making me a little more disciplined. Mannn do I love this shit I wish I would have done it sooner! I can’t wait to compete dude I’m so pumped about it

6- I stayed away from woman for the better half of 3-4 years. Partially due to my girlfriend dieing . But none the less I stayed away from woman completely and focused on me. I learned a lot being alone clean.

Hopefully this helps u a little man and u can message me anytime dude! I’m not preaching shit out of a book either lol this is literally how I got back on my feet and became a productive member of society. U can hit me up on Good days or bad days man, I know where ur at and I been there bro. Shoot me a a message anytime

 

[Persecutor]

Keep pushin bro! It’s so cleashay , but seriously one day at a time man.

Things I did that helped me——

1- actually being willing and open to getting clean and working on what got me to that point.

2- therapy. This was fucking huge for me. I worked very hard on my self for close to 2 years with a trauma therapist. This saved my fuckin life.

3- working a program, find somebody i can actually connect with that has some serious clean time and knowledge. It was suggested to me by my sponsor to do 1 year , all in, in N/A and work the steps. Get a home group. And Be productive in my recovery. If the rooms aren’t for me after that one year then use the tools and your hobbies to stay clean and occupied your time. This is exactly what I did. I gave it a year and left. I found the gym, I volunteered at a no kill shelter which ate up a FUCK TON of my time. It was therapeutic as fuck man. Find something h love and dump your life into it dude.

4- surrounding my self with people who push u to be better. My circle is fucking tiny but it is a strong one.

5- bodybuilding. This has been out of this world for me. Constantly pushing my self everryyyy fucking day to be a better person. Better than I was yesterday. Sticking to a diet making me a little more disciplined. Mannn do I love this shit I wish I would have done it sooner! I can’t wait to compete dude I’m so pumped about it

6- I stayed away from woman for the better half of 3-4 years. Partially due to my girlfriend dieing . But none the less I stayed away from woman completely and focused on me. I learned a lot being alone clean.

Hopefully this helps u a little man and u can message me anytime dude! I’m not preaching shit out of a book either lol this is literally how I got back on my feet and became a productive member of society. U can hit me up on Good days or bad days man, I know where ur at and I been there bro. Shoot me a a message anytime

Thank you for your words. I have a sponsor, home group and currently doing a 90/90. I go to the ymca for group/individual therapy. Just a lot of issues I need addressed. I’m so out of shape at the moment and depression has been kicking my ass to the point sometimes it’s a struggle to leave the apartment. Thank you for your invite to message you. I’ll keep in touch!

 

[Halfi]

Thank you for your words. I have a sponsor, home group and currently doing a 90/90. I go to the ymca for group/individual therapy. Just a lot of issues I need addressed. I’m so out of shape at the moment and depression has been kicking my ass to the point sometimes it’s a struggle to leave the apartment. Thank you for your invite to message you. I’ll keep in touch!

Your on the right track then

Hit the gym man! That shit works great for me. I get done and I feel so refreshed and peaceful. 2for 1 with the gym. U get in shape and feel good

 

[Halfi]

Fasted 178.8lb



Push



Dumbell lateral raise



Set1 20lb/13rep

Set2 20lb/14rep

Set3 20lb/14rep

Set4 20lb/ 16rep



Incline dumbell press



Set1 65lb/13rep

Set2 65s/13rep

Set3 65s/13rep



Cybex cable machine press



Set1 9.5/12rep

Set2 10/10rep

Set3 10/10rep



Shoulder press machine



Set1 6.5/12rep

Set2 6.5/12rep

Set3 6.5/13rep



Mid cable fly



Set1 50lb/16rep

Set2 50lb/14rep

Set3 50lb/16rep



Hi/lo cable fly (hold here)



Set1 50lb/16rep

Set2 50lb/15rep

Set3 50lb/16rep



Ezbar overhead extension



Set1 80lb/19rep

Set2 80lb/18rep

Set3 80lb/17rep



Fs7 Dumbell lateral raise 20lb

Cardio- 25min

 

[Halfi]

Fasted 179.8lb

Had a nice pre workout breakfast today. 90g cream of rice with honey and 70g frozen fruit . 2 pieces of everything sourdough toasted with 1/2 serv of low fat skippy peanutbutter

I’m hitting my macros with ease currently. Things seems to be going pretty well this week.

I got an MRI appointment tomorrow to check out my shoulder blade. I am not having any serious issues with it but I would like to be sure nothing crazy is going on back there. For some reason when they did my original mri they never did it for the shoulder blade. Currently it’s pretty healthy but it’s just not the way it was prior to the injury so I’m just looking for some answers. I’m in no pan. Just some discomfort doing some things at work. I’ve seemed to of eliminated anything that hurts it in the gym. IM OK COACH

Pull



Single arm pulldown



Set1 55lb/10rep

Set2 55lb/10rep

Set3 55lb/11rep



Plate loaded low row pronated



Set1 55lb/13rep

Set2 55lb/13rep

Set3 55lb/13rep



Plate loaded low row neautral



Set1 65lb/12rep

Set2 65lb/11rep

Set3 65lb/13rep



Wide grip pull-down



Set1 105lb/13rep

Set2 105lb/13rep

Set3 105lb/14rep



Criss cross apple sauce



Set1 25lb/14rep

Set2 25lb/11rep

Set3 25lb/13rep







Dual cable curl



Set1 35lb/15rep

Set2 35lb/15rep

Set3 35lb/14rep



Straight bar cable curl



Set1 60lb/15rep

Set2 60lb/15rep



Rope pullover



Fs7- 80lb



Cardio- 25min