My Newbie log

[Halfi]

BACK



dumbell row



Set1 55lb/12rep

Set2 60lb/12rep

Set3 65lb/10rep

Set4 70lb/9rep



Dumbell row rounboi



Set1 45lb/12rep

Set2 60lb/10rep

Set3 65lb/9rep



Dumbell pull over



Set1 50lb/10rep

Set2 60lb/10rep

Set3 65lb/8rep



Single hand low row (cable)



Set1 4/12

Set2 5/10rep

Set3 6/9 rep



Single hand high pull (cable)



Set1 4/13rep

Set2 5/10rep

Set3 6/8rep





Shoulder shrug



Set1 160lb/12rep

Set2 170lb/10rep

Set3 180lb/10rep

Set4 185lb/7rep





BICEP



Straight bar curl 5 sec negative



Set1 40lb/14rep

Set2 50lb/10rep

Set3 60lb/9rep



Pinwheel curl dumbell



Set1 20lb/10rep

Set2 25lb/9rep



Hammer curl



Set1 25lb/12 rep

Set2 30lb/9rep

25lb/ 8half rep



Incline arnold curl



Set1 20lb/7rep

Set2 25lb/5rep

Set3 25lb/6rep



Spider curl straight bar



Set1 30lb/12rep

Set2 40lb/ 9rep





Dumbell forarm curl



Set1 40lb/25rep

Set2 45lb/18rep

 

[Halfi]

Running on 0 sleep. No food since 7pm last night. Barley eating my weight has dropped drastically due to this… but still trained today.

Todays weight 184lb


CHEST



Incline dumbell press



Set1 65lb/12rep

Set2 70lb/10rep

Set3 75lb/9rep

Set4 80lb/6rep



Flat bench



Set1 155lb/6rep

Set2 175lb/6rep

Set3 195lb/6rep

Set4 205lb/4rep



Pec minor dip/ super set regular dip



Set1 15rep

SS 15rep

Set2 14rep

SS 12 rep

Set3 13rep

SS 10rep







TRICEP



Close grip press



Set1 160lb/8rep

Set2 170lb/6rep

Set3 180lb/6rep

Drop 10rep





Dual rope pull down/ superset over head rope pull



Set1 5/15rep

SS 5/15rep

Set2 6/12rep

SS 6/12rep

Set3 7/8rep

SS3 7/8rep

Set4 8/6rep

SS4 8/6rep



Dumbell skull crusher



Set1 15lb/14rep

Set2 20lb/12 rep

 

[Jbswole40]

Eat up today.

 

[Halfi]

About to start now it’s almost 12 and still haven’t eatin I’m about to start making some breakfast and rice just ganna eat everything and anything today I guess

 

[Jbswole40]

Throw a cheat meal in today too

 

[Halfi]

Taking a week off. Body’s had enough . Back needs rest my joints need rest. I need rest

 

[Jbswole40]

Taking a week off. Body’s had enough . Back needs rest my joints need rest. I need rest

Deload,..enjoy it,eat good.

 

[Halfi]

Back at it today. 6 days off from the gym I wanted to rip my face off lol.

So I got my diet back on track this week I lost a fuck to. Of weight because I stopped eating…

Todays weight was 184lb

BACK



dumbell row



Set1 55lb/12rep

Set2 60lb/12rep

Set3 65lb/10rep

Set4 70lb/9rep



Dumbell row rounboi



Set1 45lb/12rep

Set2 60lb/10rep

Set3 65lb/9rep



Dumbell pull over



Set1 50lb/10rep

Set2 60lb/10rep

Set3 65lb/8rep



Single hand low row (cable)



Set1 4/12

Set2 5/10rep

Set3 6/9 rep



Single hand high pull (cable)



Set1 4/13rep

Set2 5/10rep

Set3 6/8rep





Shoulder shrug



Set1 160lb/12rep

Set2 170lb/10rep

Set3 180lb/10rep

Set4 185lb/7rep





BICEP



Straight bar curl 5 sec negative



Set1 40lb/14rep

Set2 50lb/10rep

Set3 60lb/9rep



Pinwheel curl dumbell



Set1 20lb/10rep

Set2 25lb/9rep



Hammer curl



Set1 25lb/12 rep

Set2 30lb/9rep

25lb/ 8half rep



Incline arnold curl



Set1 20lb/7rep

Set2 25lb/5rep

Set3 25lb/6rep



Spider curl straight bar



Set1 30lb/12rep

Set2 40lb/ 9rep





Dumbell forarm curl



Set1 40lb/25rep

Set2 45lb/18rep





Straight bar spider curl



Set1 30lb/14rep

Set2 40lb/12rep



Ez bar curl



Set1 50lb/13rep

Set2 60lb/9 rep



Ez bar forarm curl



Set1 100lb/15rep

Set2 100lb/13rep



Dumbell forarm curl



Set1 40lb/14rep

Set2 40lb/16rep

 

[Halfi]

Anybody know what excercise could replace hack squat? Our machines down and I gatta hit legs tomorrow.

Todays weight 185lb

CHEST



INCLINE DUMBELL PRESS



SET1 70lb/10rep

Set2 75lb/8rep

Set3 80lb/6rep





Flat bench



Set1 155/8rep

Set2 175lb/7rep

Set3 195lb/6rep

Set4 205lb/1rep

Drop 40lb 5rep

Drop 20lb 6rep



Pec minor dip /super set regular dip



Set1 12rep

SS 9rep

Set2 11rep

SS 10rep

Set3 10rep

SS 10rep







TRICEP



close grip press



Set1 160lb/9rep

Set2 170lb/6rep

Set3 180lb/6rep



Dual rope pull down/ super set over head rope pull



Set1 5/12rep

SS 5/12

Set2 6/10rep

SS 6/10rep

Set3 7/9rep

SS 7/9rep

Set4 8/5rep

SS 78/5rep





Dumbell skull crusher



Set1 15lb/15rep

Set2 15lb/19rep



15 min ab workout

 

[Halfi]

Huge loss in strength on shoulder press. Noticed it on chest yesterday too. 1 week off fucked me up haha

LEGS



RDL



Set1 135lb/10rep

Set2 155lb/10rep

Set3 165lb/10rep



Squat



Set1 155lb/10 rep

Set2 205lb/10rep

Set3 215lb/9rep

Set4 225lb/7rep



Leg press



Set1 180lb/13rep

Set2 270lb/12rep

Set3 360lb/10rep

20sec rest

10rep

20sec rest

8rep

8half rep

15sec hold





Leg extensions



Set1 110lb/10rep

Set2 115lb/10rep

Set3 120lb/10rep

Set4 125lb/10rep

5sec hold

30sec stretch

7rep

30sec stretch



Calf raise hack machine



Set1 270lb/17rep

Set2 360lb/13rep

Set3 410lb/10rep





Seated calf raise



Set1 45lb/25rep

Set2 70lb/20rep

Set3 90lb/14rep







SHOULDER



rear delt cable cross



Set1 2/20

Set2 2/25rep

Set3 2/29rep



Partial lateral raise



Set1 20lb/21 rep

Set2 20lb/25rep

Set3 25lb/13rep

Set4 25lb/15rep



Lateral raise (machine)



Set1 55lb/20rep

Set2 60lb/18rep

Set3 65lb/17rep

Set4 70lb/14rep



Incline shoulder press (smith)



Set1 110lb/12rep

Set2 130lb/9rep

Set3 140lb/6rep

 

[Halfi]

Todays weight 186lb

BACK



DUMBELL ROW



set1 60lb/12rep

Set2 65lb/12rep

Set3 70lb/9rep



Dumbell row rounboi



Set1 45lb/14rep

Set2 50lb/12rep

Set3 55lb/10rep



Dumbell pull over



Set1 55lb/12rep

Set2 60lb/11rep

Set3 65lb/11rep



Single hand pull down (cable)



Set1 4/11rep

Set2 5/10rep

Set3 6/ 7rep



Shoulder shrug smith



Set1 170lb/13rep

Set2 180lb/11rep

Set3 190lb/9rep







BICEP





Straight bar curl





set1 40lb/ 14rep

Set2 50lb/11rep

Set3 60lb/9rep



Pinwheel curl



Set1 15lb/15rep

Set2 20lb/15rep



Hammer curl



Set1 15lb/19rep

Set2 20lb/13rep

10half rep



Incline Arnold curl



Set1 20lb/13rep

Set2 25lb/9rep

Set3 25lb/9rep



Spider curl



Set1 30lb/15rep

Set2 40lb/11rep



Reverse grip EZ bar curl



Set1 50lb/9rep

Set2 50lb/9rep



Dumbell forarm curl



Set1 35lb/25rep

Set2 40lb/25rep





Dumbell forarm rotation



Set1 20lb/20rep

Set2 25lb/15rep

 

[Halfi]

Todays weight 186lb

CHEST



incline dumbell press



Set1 70lb/11rep

Set2 75lb/9rep

Set3 80lb/7rep



Flat bench



Set1 155lb/8rep

Set2 175lb/7rep

Set3 185lb/5rep



Pec minor dip/ super set regular dip



Set1 11rep

SS 14rep

Set2 12rep

SS 12rep

Set3 12rep

SS 13rep

Set4 9rep

SS 10rep







TRICEP



close grip press



Set1 110lb/10rep

Set2 160lb/9re

Set3 170lb/6rep

Set4 180lb/5rep



Dual rope pull down/ super set over head rope pull



Set1 5/12rep

SS 5/13rep

Set2 6/11rep

SS 6/11rep

Set3 7/8rep

SS 7/9rep

Set4 8/6rep

SS 4/7rep



Dumbell skull crushers



Set1 15lb/18rep

Set2 15lb/12rep

Set3 20lb/12rep

 

[Halfi]

Todays weight 186lb

LEGS



RDL



Set1 155lb/ 10rep

Set2 155lb/12rep

Set3 155lb/12rep



Squat



Set1 155lb/10rep

Set2 205lb/10rep

Set3 225lb/8rep

Set4 225lb/5rep



Leg press



180lb/12rep

270lb/13rep

360lb/12rep

20sec rest

360lb/10rep

20sec rest

360lb/ 10rep

8half rep



Leg extension



Set1 110lb/14rep

Set2 115lb/14rep

Set3 120lb/14rep

Set4 125lb/10rep

5sec hold

30sec stretch

125lb/8rep

5half rep

30 sec stretch



Calf raise hack squat



Set1 270lb/20rep

Set2 360lb/13rep

Set3 410lb/12rep



Seated calf raise



Set1 45lb/24rep

Set2 70lb/20rep

Set3 80lb/16rep





SHOULDER



Read delt fly



Set1 10lb/25rep

Set2 15lb/26rep

Set3 15lb/30rep

Set4 20lb/20rep

12half rep



Partial lateral raise



Set1 20lb/15rep

Set2 25lb/20rep

Set3 25lb/20rep

Set4 30lb/10rep



Lateral raise (machine)



Set1 55lb/20rep

Set2 60lb/18rep

Set3 65lb/16rep



Incline shoulder press



Set1 110lb/ 13rep

Set2 130lb/ 10rep

Set3 150lb/ 7 rep

 

[Jbswole40]

legs here in hour or so for me too
eat big today

 

[Halfi]

Legs have become my favorite day. So much fun and abuse taken on these days. feels so good after

 

[Jbswole40]

also my favorite,

 

[Halfi]

Todays weight 186lb

BACK



dumbell row



Set1 45lb/14rep

Set2 50lb/15rep

Set3 55lb/17rep



Dumbell row rounboi



Set1 45lb/14rep

Set2 50lb/15rep

Set3 55lb/15rep



Dumbell pull over



Set1 55lb/13rep

Set2 60lb/12rep

Set3 65lb/12rep



Single arm lat pull down



Set1 4/16rep

Set2 5/12rep

Set3 5.5/10rep



Shoulder shrug (smith)



Set1 170lb/13rep

Set2 180lb/12 rep

Set3 190lb/10rep







BICEP



STRAIGHT BAR CURL



SET1 40lb/16rep

Set2 50lb/10rep

Set3 60lb/8rep



Pinwheel curl



Set1 15lb/15rep

Set2 20lb/12rep



Hammer curl



Set1 20lb/13rep

Set2 25lb/10rep



Incline Arnold curl



Set1 15lb/14rep

Set2 20lb/10rep

Set3 25lb/8rep



Reverse grip EZ bar curl



Set1 40lb/14rep

Set2 50lb/12rep



EZ bar forarm curl



Set1 100lb/18rep

Set2 110lb/16rep



Dumbell forarm curl



Set1 40lb/18

Set2 40lb/19rep

 

[Halfi]

Todays weight 186lb

BACK



dumbell row



Set1 45lb/14rep

Set2 50lb/15rep

Set3 55lb/17rep



Dumbell row rounboi



Set1 45lb/14rep

Set2 50lb/15rep

Set3 55lb/15rep



Dumbell pull over



Set1 55lb/13rep

Set2 60lb/12rep

Set3 65lb/12rep



Single arm lat pull down



Set1 4/16rep

Set2 5/12rep

Set3 5.5/10rep



Shoulder shrug (smith)



Set1 170lb/13rep

Set2 180lb/12 rep

Set3 190lb/10rep







BICEP



STRAIGHT BAR CURL



SET1 40lb/16rep

Set2 50lb/10rep

Set3 60lb/8rep



Pinwheel curl



Set1 15lb/15rep

Set2 20lb/12rep



Hammer curl



Set1 20lb/13rep

Set2 25lb/10rep



Incline Arnold curl



Set1 15lb/14rep

Set2 20lb/10rep

Set3 25lb/8rep



Reverse grip EZ bar curl



Set1 40lb/14rep

Set2 50lb/12rep



EZ bar forarm curl



Set1 100lb/18rep

Set2 110lb/16rep



Dumbell forarm curl



Set1 40lb/18

Set2 40lb/19rep

 

[Halfi]

Todays weight 187lb

CHEST





INCLINE DUMBELL PRESS



set1 70lb/12rep

Set2 75lb/9rep

Set3 80lb/7rep





Flat bench



Set1 155lb/10rep

Set2 165lb/9rep

Set3 175lb/7rep

Set4 185lb/7rep

Drop30lb 6rep



Pec minor dip/superset regular dip



Set1 14rep

SS 12rep

Set2 10rep

SS 10rep

Set3 10rep

SS 11 rep

Set4 10rep

SS 10rep







TRICEP



Close grip press



Set1 110lb/15rep

Set2 160lb/8rep

Set3 170lb/6rep





Dual rope pull down/ super set over head rope pull



Set1 5/16rep

SS 5/16rep

Set2 6/13rep

SS 6/13rep

Set3 7/10rep

SS 7/10rep

Set4 8/8rep

SS 8/8rep



Dumbell skull crusher



Set1 15lb/19rep

Set2 15lb/ 18rep

 

[Halfi]

LEGS





RDL



Set1 120lb/14rep

Set2 140lb/13rep

Set3 160lb/12rep



Squat



Set1 135lb/10rep

Set2 185lb/ 12rep

Set3 205lb/11rep

Set4 235lb/7rep



Leg press



Set1 320lb/12rep

Set2 340lb/12rep

Set3 360lb/10rep

20sec rest

360lb/10rep

20sec rest

360lb/11rep

7half rep





Leg extensions



Set1 115lb/15rep

Set2 120lb/13rep

Set3 125lb/13rep

Set4 130lb/11rep

30sec stretch

130lb/9rep

125lb/8half rep

30sec stretch



Cal raise (hack squat)



Set1 270lb /20rep

Set2 360lb/17rep

Set3 410lb/13rep



Calf raise seated



Set1 70lb/22rep

Set2 90lb/17rep











SHOULDER





rear delt fly (dumbell)



Set1 15lb/25rep

Set2 15lb/30rep

Set3 20lb/17rep

Set4 20lb/28rep



Partial lateral raise



Set1 20lb/20rep

Set2 20lb/26rep

Set3 25lb/20rep

Set4 25lb/22rep



Incline shoulder press (machine)



Set1 90lb/14rep

Set2 140lb/17rep

Set3 160lb/10rep

 

[Jbswole40]

LEGS





RDL



Set1 120lb/14rep

Set2 140lb/13rep

Set3 160lb/12rep



Squat



Set1 135lb/10rep

Set2 185lb/ 12rep

Set3 205lb/11rep

Set4 235lb/7rep



Leg press



Set1 320lb/12rep

Set2 340lb/12rep

Set3 360lb/10rep

20sec rest

360lb/10rep

20sec rest

360lb/11rep

7half rep





Leg extensions



Set1 115lb/15rep

Set2 120lb/13rep

Set3 125lb/13rep

Set4 130lb/11rep

30sec stretch

130lb/9rep

125lb/8half rep

30sec stretch



Cal raise (hack squat)



Set1 270lb /20rep

Set2 360lb/17rep

Set3 410lb/13rep



Calf raise seated



Set1 70lb/22rep

Set2 90lb/17rep











SHOULDER





rear delt fly (dumbell)



Set1 15lb/25rep

Set2 15lb/30rep

Set3 20lb/17rep

Set4 20lb/28rep



Partial lateral raise



Set1 20lb/20rep

Set2 20lb/26rep

Set3 25lb/20rep

Set4 25lb/22rep



Incline shoulder press (machine)



Set1 90lb/14rep

Set2 140lb/17rep

Set3 160lb/10rep

Nice

 

[Halfi]

BACK



dumbell row



Set1 55lb/12rep

Set2 60lb/10rep

Set3 65lb/9rep



Dumbell row rhomboi



Set1 50lb/12rep

Set2 55lb/10rep

Sets 60lb/10rep



Dumbell pull over



Set1 60lb/12rep

Set2 65lb/10rep

Set3 70lb/10rep



Cable single hand pull down



Set1 3/14rep

Set2 3.5/12rep

Set3 4/10rep



Shoulder shrug smith



Set1 180lb/13rep

Set2 185lb/11rep

Set3 190lb/10rep









BICEP



straight bar curl



Set1 30lb/15rep

Set2 50lb/10rep

Set3 60lb/8rep



Pinwheel curl (cable)



Set1 2/14

Set2 3/13rep



Hammer curl



Set1 25lb/ 10rep

Set2 30lb/9rep

6half rep



Incline Arnold curl



Set1 25lb/8rep

Set2 15lb/15rep

Set3 30lb/7 rep



Dumbell preacher curl



Set1 15lb/20rep

Set2 20lb/12rep



EZ bar reverse grip curl



Set1 50lb/11rep

Set2 55lb/9rep



EZ bar forarm curl



Set1 100lb/22rep

Set2 105lb/14rep



Dumbell forarm curl



Set1 45/15rep

Set2 50lb/15rep

Set3 55lb/15rep

 

[Jbswole40]

BACK



dumbell row



Set1 55lb/12rep

Set2 60lb/10rep

Set3 65lb/9rep



Dumbell row rhomboi



Set1 50lb/12rep

Set2 55lb/10rep

Sets 60lb/10rep



Dumbell pull over



Set1 60lb/12rep

Set2 65lb/10rep

Set3 70lb/10rep



Cable single hand pull down



Set1 3/14rep

Set2 3.5/12rep

Set3 4/10rep



Shoulder shrug smith



Set1 180lb/13rep

Set2 185lb/11rep

Set3 190lb/10rep









BICEP



straight bar curl



Set1 30lb/15rep

Set2 50lb/10rep

Set3 60lb/8rep



Pinwheel curl (cable)



Set1 2/14

Set2 3/13rep



Hammer curl



Set1 25lb/ 10rep

Set2 30lb/9rep

6half rep



Incline Arnold curl



Set1 25lb/8rep

Set2 15lb/15rep

Set3 30lb/7 rep



Dumbell preacher curl



Set1 15lb/20rep

Set2 20lb/12rep



EZ bar reverse grip curl



Set1 50lb/11rep

Set2 55lb/9rep



EZ bar forarm curl



Set1 100lb/22rep

Set2 105lb/14rep



Dumbell forarm curl



Set1 45/15rep

Set2 50lb/15rep

Set3 55lb/15rep

My elbows would be shot after all them curls

 

[Halfi]

Todays weight 188


Murdered my chest and triceps today… just felt like it. No real reason. Ganna eat a shit ton of food today to compensate for the workout today…

CHEST



INCLINE DUMBELL PRESS



SET1 70lb/12rep

Set2 75lb/11rep

Set3 80lb/6rep





Flat bench



Set1 205lb/3rep

Set2 185lb/6rep

Set3 175lb/ 7rep

Set4 165lb/9rep

Set5 155lb/9rep

Set6 145lb/10rep

Set7 135lb/9rep



Pec minor dip/ superset regular dip (wide grip)



Set1 10rep

SS 10rep

Set2 12rep

SS 10rep

Set3 11rep

SS 11rep

Set4 12rep

SS 12 rep









TRICEP



Close grip press



Set1 110lb/10rep

Set2 120lb/10rep

Set3 130lb/11rep

Set4 140lb/ 10rep



Dual rope pull down/ super set over head rope pull



Set1 6/12rep

SS 12rep

Set2 7/10rep

SS 12rep

Set3 8/10rep

SS 6rep

Set4 9/6rep

SS 3 rep





Dumbell skull crusher



Set1 10lb/17rep

Set2 15lb/16rep

Set3 20lb/10rep







BURNOUTS….







Cable fly upper chest

4 sets to failure



Cable fly mid chest

4 sets to failure



Cable fly lower chest

4 sets to failure



Incline press (machine) super set Tricep extension (machine)

4 sets to failure





15 min ab workout

 

[Halfi]

My elbows would be shot after all them curls

Some days they do. But the sleeve I got definitley helps with the elbow pain

 

[Halfi]

Arms grew about 3/4” since October. One day I won’t be walking around with sticks as arms.

 

[Halfi]

Alrightttt todays weight 189lb

Today was the last day of my test.I’m Completley off cycle after today.

I’ll begin my PCT with clomid and nolvadex in 2 weeks. Sadly the PCT is not PSL I had some leftover from last cycle from another source so that’s what I’ll be using.

Felt rlly good in the gym today for my shoulders. I may have hit a PR with squats for reps but not sure. Gatta look back in my logs.

All and all I feel pretty good. Pretty successful cycle I think. Loved the products from PSL I can not stress enough how smooth that test 500 was… As of today I packed on 19lb since October. I’ll take that as a win and continue to eat how I am until probably april

Progress pics from today will be on here too


Todays workout….

LEGS



RDL



Set1 135lb/10rep

Set2 155lb/12rep

Set3 165lb/12rep



Squat



Set1 135lb/10rep

Set2 205lb/10rep

Set3 225lb/10rep

Set4 235lb/7rep

Set5 245lb/5rep



Leg press



Set1 340lb/16rep

Set2 360lb/13 rep

Set3 380lb/11rep

20sec rest

10rep

20sec rest

10rep

8half rep



Leg extension



Set1 110lb/13rep

Set2 115lb/11rep

Set3 120lb/12rep

Set4 125lb/ 11rep

30sec stretch

8rep

6half rep

30sec stretch



Calf raise hack squat



Set1 360lb/20rep

Set2 410lb/17rep

Set3 430lb/14rep



Seated calf raise



Set1 70lb/25rep

Set2 90lb/22rep

Set3 100lb/17rep







SHOULDER





Dumbell rear delt fly



Set1 10lb/26rep

Set2 20lb/20rep

Set3 20lb/25rep

Set4 20lb/ 23rep

11 half rep





Partial lateral raise



Set1 20lb/ 18rep

Set2 25lb/16rep

Set3 30lb/15rep

Set4 30lb/13rep



Laying down cable lateral raise



Set1 2/20rep

Set2 3/16rep

Set3 4//8rep



Incline press smith



Set1 110lb/13rep

Set2 130lb/10rep

Set3 135lb/8 rep

Set4 140lb/6rep

 

[Halfi]

 

[Halfi]

As you can tell my picture taking skills are impeccable along with my posing I got every shot except my legs and a couple dick pics I’ll try and get a leg pics later this week I kinda forgot I even had legs to take pictures of

 

[Jbswole40]

please no dick pics..lol...
19 lbs great man..looking good,i cant pose or take good pics either,,now you can always look back at this log for future references ..