My Newbie log

[TommyJam]

Yahh I pulled the oats during my training days this week. Ganna try eating cold cream of rice at work and see how that goes

I wonder how COR would do in a thermos? I never tried it.

 

[dcdogz]

I wonder how COR would do in a thermos? I never tried it.

I've traveled with cor just in a lunchbox and eaten it 10 hours later after packing.

It becomes very thick like a paste almost generally.

It's fine to me like that lol I kinda prefer it that way and not burning the hell outta my mouth.

 

[Doug 64]

I've traveled with cor just in a lunchbox and eaten it 10 hours later after packing.

It becomes very thick like a paste almost generally.

It's fine to me like that lol I kinda prefer it that way and not burning the hell outta my mouth.

Hey, not for nothing, but depending on your diet, you could turn those little suckers into some tasty ass treats by adding raisins or dates or PBJ, or something like that and making COR balls out of them... kinda like dumplings...

 

[Halfi]

I wonder how COR would do in a thermos? I never tried it.

It seems to harden back up pretty quick. Shit is like concrete lol

 

[Halfi]

I've traveled with cor just in a lunchbox and eaten it 10 hours later after packing.

It becomes very thick like a paste almost generally.

It's fine to me like that lol I kinda prefer it that way and not burning the hell outta my mouth.

I just trial ran it lol it’s not that bad . Like u said, it’s like paste lol I’m ganna start using this. It should relive some of the bloat. A little less volume using this stuff

 

[Halfi]

fasted 187.1lb

Having a ton of trouble with sleep quality recently. I started looking into L theanine and magnesium. Have anyone u guys used this stuff? Did sleep quality improve? I’m very restless at night.i Can’t ever get comfortable, constantly waking up to piss. (Yes my mattress is very comfortable lol) I’ll be asking coach about this tomorrow at check ins.

 

[dcdogz]

fasted 187.1lb

Having a ton of trouble with sleep quality recently. I started looking into L theanine and magnesium. Have anyone u guys used this stuff? Did sleep quality improve? I’m very restless at night.i Can’t ever get comfortable, constantly waking up to piss. (Yes my mattress is very comfortable lol) I’ll be asking coach about this tomorrow at check ins.

I tried worked so so ended up just going prescription.

Most have to try a few things before they find what works.

Could be simple as chamomile tea or pausing fluids after 6 7pm.

I passed out last night and forgot to take sleep meds. Worst sleep of my life, so at least I know they work.

My issue has never been falling asleep it's staying asleep.

So I had to look for medications for sleep maintenance.

I'm still making small adjustments however so it's a process.

 

[Meetketchup]

fasted 187.1lb

Having a ton of trouble with sleep quality recently. I started looking into L theanine and magnesium. Have anyone u guys used this stuff? Did sleep quality improve? I’m very restless at night.i Can’t ever get comfortable, constantly waking up to piss. (Yes my mattress is very comfortable lol) I’ll be asking coach about this tomorrow at check ins.

Magnesium Glycinate 450mg pre bed

 

[Halfi]

Fasted 183lb

Pretty hungry this morning. Wel see how I feel as the week goes on I added a little more fruit and some cream of rice . I removed the oats so fingers crossed.


Push



Dumbell lateral raise



Set1 30lb/10rep

Set2 30lb/11rep

Set3 30lb/10rep

Set4 30lb/12rep

RP



Incline dumbell



Set1 75s/11rep

Set2 75s/12rep

Set3 75s/11rep

RP



Cybex cable machine press (hold here)



Set1 11/12rep

Set2 11/12rep

Set3 11/13rep

RP



Shoulder press machine (up weight)



Set1 8/12rep

Set2 8/12rep

Set3 8/12rep

RP



Mid cable fly



Set1 55lb/15rep

Set2 55lb/15rep

Set3 55lb/15rep

RP



Hi/Lo cable fly (up weight)



Set1 50lb/15rep

Set2 50lb/15rep

Set3 50lb/17rep

RP



Ezbar over head extension (hold here)



Set1 90lb/20rep

Set2 90lb/20rep

Set3 90lb/20rep

RP



Cardio- 20min treadmill

 

[Halfi]

Fasted 184.5lb

So far so good with pullin the oats. No problems eating yesterday. I was actually hungry before my meals. This morning post workout I’m pretty hungry walking in the treadmill. My 1st meal was around 330-4 am

Forgot I have a doctors appointment for my shoulder today. Probably ganna end up getting another shot. The first one cleared a lot of the problem up but not all of it. I Guess I’ll see what the Doctor says. I think after this I’m ganna chalk it up as it is what it is. I’m starting to get frustrated and getting tired of wasting my time.



Pull



Single arm lat pull down (hold here)



Set1 60lb/12rep

Set2 60lb/12rep

Set3 60lb/13rep

RP



Seated plate loaded pronated low row (seat on 4) up weight



Set1 65lb/12rep

Set2 65lb/13rep

Set3 65lb/12rep

RP



Seated plate loaded neutral row (up 90)



Set1 80lb/11rep

Set2 80lb/12rep

Set3 85lb/13rep

RP



Wide grip pull down



Set1 120lb/11rep

Set2 120lb/12rep

Set3 120lb/12rep

RP



Criss cross apple sauce



Set1 30lb/12rep

Set2 30lb/11rep

Set3 30lb/9rep

RP



Dual cable curl



Set1 40lb/15rep

Set2 40lb/13rep

Set3 40lb/13rep

RP



Straight bar cable curl (up weight)



Set1 65lb/15rep

Set2 65lb/16rep

RP



Cardio- 20min treadmill

 

[Nood]

Homeboy Halfi is eating...

Leg Day 1,000g of Carbs
All other training days 950g Carbs

This is to piss everyone off who is cutting. lol Including my starving ass.

It worked

 

[Halfi]

Fasted 186.5lb

Happy Friday muhhhhfuckasssss
Back to struggling to eat struggling to get down my post workout meal as I write this.

Had a doctor appointment for the shoulder yesterday. I got another injection but into the AC joint this time. The ortho surgeon said if the pain doesn’t go away when I go back in a month then I’ll more then likely need surgery to deal with it. He said it’s not usual for people to need surgery for a grade 2 seperation but , there are people who do and he thinks I might be one of them. He’s ganna send me to a sports surgeon if it’s not better next visit who specialize in this. However…. I’m not interested in getting surgery at this point. Down the road I will when I’m not enjoying my life lol but right now I’m not doing it.



LegA



Lying leg curl



Set1 8/13rep

Set2 8/13rep

Set3 8/13rep

Set4 8/12rep

RP



Leg extension (hold here)



Set1 9.5/15rep

Set2 9.5/15rep

Set3 9.5/15rep

Set4 9.5/14rep

RP



Leg press (hold)



Set1 260lb/15rep

Set2 260lb/15rep

Set3 260lb/16rep

RP



Smith squat



Set1 165lb/12rep

Set2 165lb/12rep

Set3 165lb/13rep

RP



Calf raise smith machine



Set1 180lb/20rep

Set2 180lb/19rep

Set3 180lb/16rep

 

[Halfi]

Fasted 188.5lb

Late start to the day. I slept in til 6. It Seem the magnesium is working. The last 2 days have been some pretty solid sleep. Probably still to soon to say for sure the sleep quality is better but it seems promising


Upper



Cable lateral raise



Set1 22.5lb/12rep

Set2 22.5lb/12rep

Set3 22.5lb/12rep

Set4 22.5lb/13rep

RP



Lat cable pull-down



Set1 10/11rep

Set2 10/10rep

Set3 10/11rep

RP



Wide grip seated pronated row



Set1 95lb/12rep

Set2 95lb/12rep

Set3 95lb/13rep

RP



Close grip seated row



Set1 130lb/12rep

Set2 130lb/11rep

Set3 130lb/ 12rep

RP



Incline barbell press



Set1 155lb/12rep

Set2 155lb/12rep

Set3 155lb/12rep

RP



Cable chest machine



Set1 11/11rep

Set2 11/11rep

Set3 11/11rep

RP



Low cable fly



Set1 35lb/14rep

Set2 35lb/15rep

RP



Ezbar French press



Set1 80lb/15rep

Set2 80lb/15rep

Set3 80lb/13rep

RP



Preacher curl machine



Set1 5.5/12rep

Set2 5.5/11rep

Set3 5.5/12rep

RP



Cardio- 20min treadmill

 

[Halfi]

Post workout meal
7 egg whites
2 whole eggs
1/2 c veggies
2 pancakes
100g blueberry
Whole banana
Lite syrup

 

[Doug 64]

Post workout meal
7 egg whites
2 whole eggs
1/2 c veggies
2 pancakes
100g blueberry
Whole banana
Lite syrup
View attachment 250007

Bro you are looking great.

 

[Halfi]

Bro you are looking great.

Thanks man.

 

[Halfi]

Fasted 187.8

Aggravated as hell today. I fucked my knee up doing lunges. Sharp pains in my left knee. I felt it during one rep and thought maybe I just moved wrong in the motion, so I did 1 more and it got worse so I just stopped. Didn’t even bother to do leg press. I moved right to my calf raises and made it a few reps in and realized that wasn’t ganna work either.

My sleep was straight trash last night. I think I got a total of 3 hours of sleep. Couldn’t get comfortable. I’m pretty fucking pissed off with how today is going.

LegA



Seated leg curl



Set1 9/12rep

Set2 9/12rep

Set3 9/12rep

Set4 9/13rep



Leg extension



Set1 8/13rep

Set2 8/15rep

Set3 9/13rep

Set4 9/15rep



Dumbell lunge



Set1 45s/10rep

Set2 45s/12rep

Set3 45s/6rep



Calf raise smith



Set1 180lb/5rep

 

[Doug 64]

Fasted 187.8

Aggravated as hell today. I fucked my knee up doing lunges. Sharp pains in my left knee. I felt it during one rep and thought maybe I just moved wrong in the motion, so I did 1 more and it got worse so I just stopped. Didn’t even bother to do leg press. I moved right to my calf raises and made it a few reps in and realized that wasn’t ganna work either.

My sleep was straight trash last night. I think I got a total of 3 hours of sleep. Couldn’t get comfortable. I’m pretty fucking pissed off with how today is going.

LegA



Seated leg curl



Set1 9/12rep

Set2 9/12rep

Set3 9/12rep

Set4 9/13rep



Leg extension



Set1 8/13rep

Set2 8/15rep

Set3 9/13rep

Set4 9/15rep



Dumbell lunge



Set1 45s/10rep

Set2 45s/12rep

Set3 45s/6rep



Calf raise smith



Set1 180lb/5rep

Damn bro, for what it's worth... I feel your pain.

 

[Meetketchup]

It's one day in the scheme of 100's. You are probably fine. Consider it an unplanned rest day and relax. We've all been there.

Rest day carbs for rest of the day.

 

[Doug 64]

It's one day in the scheme of 100's. You are probably fine. Consider it an unplanned rest day and relax. We've all been there.

Rest day carbs for rest of the day.

.... some of us more than others....

 

[Halfi]

Fasted 183.5lb

Starvin Marvin this morning.

Push



Dumbell lateral raise



Set1 30lb/13rep

Set2 30lb/13rep

Set3 30lb/13rep

Set4 30lb/15rep



Incline dumbell press (hold here)



Set1 75s/12rep

Set2 75s/12rep

Set3 75s/12rep



Cybex cable machine press (up weight)



Set1 11/12rep

Set2 11/12rep

Set3 11/13rep



Shoulder press machine



Set1 8.5/10rep

Set2 8.5/10rep

Set3 8.5/11rep



Mid cable fly (hold)



Set1 55lb/15rep

Set2 55lb/15rep

Set3 55lb/15rep



Hi/Lo cable fly



Set1 60lb/12rep

Set2 60lb/13rep

Set3 60lb/13rep



Ez bar over head extension (hold)



Set1 90lb/20rep

Set2 90lb/20rep

Set3 90lb/20rep



Cardio- 20min treadmill

 

[Halfi]

Fasted 185lb

Killer session today. My injured Shoulder started getting warm out when I got to the rear delt flys. A lot of that is because the awkward position it’s put in to do those things but it is one of my favorite excercises.

Knee seems to be feeling better. It hurt up until yesterday. Wel see tomorrow I guess

 

[Halfi]

Fasted 185.7lb

My knee is still banged up. I had trouble with it all day yesterday. I went and trained today anyway I just threw rap on it and it was fine. I’ll just have to use a rap until it’s done being stubborn. Or it gets worse then have to actually rest it lol which ever comes first

Nautious as fuck today. Leg days are brutal for me. My appetite has been high all week, so far no issues at all eating. I probably just jinxed my self but so far so good. . No bloating. This morning though post workout I got no appetite. Just feel sick. This is every leg day


LegA



Lying leg curl



Set1 8/13rep

Set2 8/12rep

Set3 8/12rep

Set4 8/12rep



Leg extension



Set1 9.5/15rep

Set2 9.5/16rep

Set3 9.5/15rep

Set4 9.5/15rep



Leg press



Set1 260lb/10rep

Set2 260lb/14rep

Set3 260lb/14rep



Smith squat



Set1 160lb/12rep

Set2 160lb/12rep

Set3 160lb/13rep



Smith calf raise



Set1 180lb/17rep

Set2 180lb/16rep

Set3 180lb/15rep

 

[Halfi]

Fasted 186.6lb

Carb bump with check ins today on non leg training days

Training- added intensifier on all leg excercises

appetite- hungry this week throughout the day. No more bloat. I eliminated diet soda and oats (except for in my pancakes) and this did the trick. I found that the diet soda was giving me a ton of heart burn I thought for the longest time it was just something I was eating. I finally stopped drinking them and turns out that was the cause. Total bummer. I love soda.

Posing- found a better way to hit my side chest. I’m happy with how I’m posing it now. I also found a small mirror laying around the house so I’m using that to pose infront of . Just sucks I can only see the waist up


Upper



Cable lateral raise



Set1 22.5lb/13rep

Set2 22.5/14rep

Set3 22.5/14rep

Set4 22.5/



Lat cable pull-down



Set1 10/9rep

Set2 10/10rep

Set3 10/11rep



Wide grip seated pronated row



Set1 95lb/12rep

Set2 95lb/12rep

Set3 100lb/11rep



Close grip seated row



Set1 130lb/12rep

Set2 130lb/11rep

Set3 130lb/11rep



Incline barbell press (up weight)



Set1 155lb/12rep

Set2 155lb/12rep

Set3 155lb/14rep



Cybex cable chest press (up weight)



Set1 11/12rep

Set2 11/12rep

Set3 11.5/12rep



Low cable fly (up weight)



Set1 35lb/15rep

Set2 35lb/15reo



Ezbar French press (up weight , use sleeves jackass)



Set1 80lb/15rep

Set2 80lb/15rep

Set3 80lb/16rep



Preacher curl machine



Set1 5.5/13rep

Set2 5.5/11rep

Set3 5.5/11rep



Cardio- 20 min treadmill

 

[dcdogz]

Fasted 186.6lb

Carb bump with check ins today on non leg training days


appetite- hungry this week throughout the day. No more bloat. I eliminated diet soda and oats (except for in my pancakes) and this did the trick. I found that the diet soda was giving me a ton of heart burn I thought for the longest time it was just something I was eating. I finally stopped drinking them and turns out that was the cause. Total bummer. I love soda.






Cardio- 20 min treadmill

lol a carb bump? what are you at now 2000 carbs lol my goodness!

diet soda can bloat me really bad as well, try propels.
they are kinda pricey but hit the same in my opinion.
another thing that is kinda tasty is literally just squirt splenda in water lol

 

[Halfi]

lol a carb bump? what are you at now 2000 carbs lol my goodness!

diet soda can bloat me really bad as well, try propels.
they are kinda pricey but hit the same in my opinion.
another thing that is kinda tasty is literally just squirt splenda in water lol

975g training days. 1000g leg days.

I would probably be dead. I would have to live off pizza to hit those macros

 

[Doug 64]

Fasted 186.6lb

Carb bump with check ins today on non leg training days

Training- added intensifier on all leg excercises

appetite- hungry this week throughout the day. No more bloat. I eliminated diet soda and oats (except for in my pancakes) and this did the trick. I found that the diet soda was giving me a ton of heart burn I thought for the longest time it was just something I was eating. I finally stopped drinking them and turns out that was the cause. Total bummer. I love soda.

Posing- found a better way to hit my side chest. I’m happy with how I’m posing it now. I also found a small mirror laying around the house so I’m using that to pose infront of . Just sucks I can only see the waist up

View attachment 251201View attachment 251202View attachment 251203View attachment 251204View attachment 251205
Upper



Cable lateral raise



Set1 22.5lb/13rep

Set2 22.5/14rep

Set3 22.5/14rep

Set4 22.5/



Lat cable pull-down



Set1 10/9rep

Set2 10/10rep

Set3 10/11rep



Wide grip seated pronated row



Set1 95lb/12rep

Set2 95lb/12rep

Set3 100lb/11rep



Close grip seated row



Set1 130lb/12rep

Set2 130lb/11rep

Set3 130lb/11rep



Incline barbell press (up weight)



Set1 155lb/12rep

Set2 155lb/12rep

Set3 155lb/14rep



Cybex cable chest press (up weight)



Set1 11/12rep

Set2 11/12rep

Set3 11.5/12rep



Low cable fly (up weight)



Set1 35lb/15rep

Set2 35lb/15reo



Ezbar French press (up weight , use sleeves jackass)



Set1 80lb/15rep

Set2 80lb/15rep

Set3 80lb/16rep



Preacher curl machine



Set1 5.5/13rep

Set2 5.5/11rep

Set3 5.5/11rep



Cardio- 20 min treadmill

Looking wide my man!

 

[Halfi]

Fasted 189.9

Started to struggle eating towards the end of the day yesterday. No bloat though.

I have been Having a fuck ton of problems with my lower back the last month or so. I think the herniated discs have had enough. Constant pain right now around leg days. It gets better by wensday then Friday after leg presses it’s fucked again, so I’m Pretty sure the leg press is what’s aggravating it the most. I’ve been trying to push through it but it’s at a point now it’s dragging my training down.

Swapped out lounges for split squat today. Way better connection on hammies and for some reason easier on the knees.


LegB



Seated leg curl (up weight)



Set1 9/15rep

Set2 9/15rep

Set3 9/15rep

Set4 9/16rep

RP



Leg extension



Set1 9/15rep

Set2 9/15rep

Set3 9.5/11rep

Set4 9.5/11rep

RP



Dumbell split squat (connect way better with hammies with these)



Set1 30s/10rep

Set2 30s/11rep

Set3 30s/11rep

Set4 30s/12rep

RP



Leg press (my back is fucked from these)



Set1 240lb/12rep

Set2 240lb/ 8rep

Set3 240lb/7rep



Calf raise smith



Set1 180lb/20rep

Set2 180lb/20rep

Set3 180lb/20rep

 

[Halfi]

Looking wide my man!

Thanks

 

[Nood]

Thanks

He means fat bro, you look fucking fat

Looking good bro!