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My Newbie log

Jbswole40 said:
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 ..
Click to expand...
I’ll keep posting on here. Especially through PCT. I’ll be doing another log in the spring when I cut. Also ganna be using all PSL products again. Should be fun!
 
yea great idea..
Halfi said:
I’ll keep posting on here. Especially through PCT. I’ll be doing another log in the spring when I cut. Also ganna be using all PSL products again. Should be fun!
Click to expand...
 
Question when you dropped like 10lbs due to being unable to eat. How did you look in the mirror? Every time this happens to me due to not prepping my meals properly due to being burnt out with work etc and I head out to another long day at work without proper nutrition and I look at the scale and I’m down quite a bit (mostly water) I always look better. Not sure if that was the case with you. looking great.
 
Astro95 said:
Question when you dropped like 10lbs due to being unable to eat. How did you look in the mirror? Every time this happens to me due to not prepping my meals properly due to being burnt out with work etc and I head out to another long day at work without proper nutrition and I look at the scale and I’m down quite a bit (mostly water) I always look better. Not sure if that was the case with you. looking great.
Click to expand...
Personally I thought I looked like dog shit. I definitely didn’t take pics during that. I felt like my muscles were deflated . I hated it.
 
Todays weight 188lb



BACK





DUMBELL ROW



SET1 55lb/13rep

Set2 60lb/12rep

Set3 65lb/12rep



Dumbell row rhomboi



Set1 50lb/16rep

Set2 55lb/12rep

Set3 60lb/12rep



Dumbell pull over



Set1 60lb/15rep

Set2 65lb/12rep

Set3 70lb/10rep



Single arm lat pull down seated



Set1 4/15rep

Set2 4.5/12rep

Set3 5/10rep



Shoulder shrug smith



Set1 180lb/14rep

Set2 185lb/12rep

Set3 190lb/11rep









BICEP





Straight bar curl



SET1 30lb/15rep

Set2 40lb/15rep

Set3 50lb/10rep



Pinwheel curl



Set1 20lb/12rep

Set2 20lb/13rep



Hammer curl



Set1 20lb/13rep

Set2 20lb/12rep

8half rep



Incline Arnold curl



Set1 15lb/15rep

Set2 25lb/8rep

Set3 20lb/10rep



Preacher curl straight bar



Set1 30lb/18rep

Set2 40lb/ 14rep



EZ bar reverse grip curl



Set1 30lb/13rep

Set2 40lb/13rep

Set3 45lb/10rep

4half rep



Ez bar forarm curl



Set1 90lb/22rep

Set2 95lb/17rep



Dumbell forarm curl



Set1 40lb/20rep

Set2 45lb/20rep



Dumbell forarm rotation



Set1 20lb/20rep

Set2 30lb/10rep
 
I like this guys consistency. Proud


Sent from my iPad using Tapatalk
 
Felt really good today strength wise…Coulda did more weight on chest today but! I shoveled 9ton of stone yesterday off a truck so my shoulder would not cooperate today. Stupid ass jobs always gettin in the way 🤣

Todays weight 187lb


CHEST





incline dumbell press



Set1 70lb/14rep

Set2 75lb/12rep

Set3 80lb/7rep



Flat bench



Set1 165lb/8rep

Set2 170lb/9rep

Set3 175lb/8rep

Set4 180lb/7rep

Set5 185lb/8rep



Cable fly mid



Set1 3/20rep

Set2 4/13rep

Set3 5/13rep



Cable fly high



Set1 3/20rep

Set2 4/16rep

Set3 5/12rep



Pec minor dip/super set regular dip



Set1 10rep

SS 10rep

Set2 10rep

SS 12rep

Set3 12rep

SS 11rep









TRICEP



close grip press



Set1 110lb/13rep

Set2 120lb10rep

Set3 130lb/11rep

Set4 140lb/10rep





Dual rope pull down/ super set over head rope pull



Set1 6/16rep

SS 6/16rep

Set2 7/10rep

SS 7/10rep

Set3 8/5rep

SS 8/4rep





Dumbell skull crusher



Set1 10lb/22rep

Set2 15lb/17rep

Set3 20lb/12rep





15 min ab workout
 
I’m ganna try and do a new rest day….

My week will look something like this if I can find the will power to stay outa the gym 2 days a week lol. Wel see. I took off today.

Day1 back bi
Day 2 chest/tri
Day3 rest
Day4 legs/shoulder
Day5 rest
Day6 full upper body?
Day7 legs

Repeat…
 
Todays weight 186lb


LEGS





RDL



Set1 145lb/14rep

Set2 155lb/12rep

Set3 165lb/11rep

Set4 165lb/8rep



Squat



Set1 155lb/11rep

Set2 205lb/12rep

Set3 215lb/11rep

Set4 225lb/8rep

Set5 235lb/5 rep



Leg press



Set1 360lb/12rep

Set2 370lb/13rep

Set3 380lb/14rep

20sec rest

380lb/10rep

20sec rest

380lb/10rep

8half rep



Leg extensions



Set1 90lb/15rep

Set2 95lb/14rep

Set3 100lb/13rep

Set4 105lb/12rep

30 sec stretch

105lb/12rep

10half rep

30sec stretch



Calf raise (hack squat)



Set1 360lb/23rep

Set4 410lb/18rep



Calf raise seated



Set1 70lb/22rep

Set2 90lb/14rep









SHOULDER



Rear delt fly cable



Set1 2/19rep

Set2 2.5/12rep

Set3 3/8rep (terrible form)



Rear delt dumbell fly



Set1 15lb/16rep

Set2 20lb/20rep

Set3 20lb/16rep

Set4 20lb/22rep

12 half rep



Partial lateral raise dumbell



Set1 20lb/20rep

Set2 25lb/15rep

Set3 30lb/11rep



Full later raise cable single hand



Set1 2/15rep

Set2 2.5/12rep

Set3 3/9rep



Incline shoulder press smith



Set1 110lb/13rep

Set2 120lb/11rep

Set3 130lb/8rep

Set4 140lb/6rep

Set5 145lb/6rep
 
Todays weight 187

Started new split today. Still kinda the same stuff just switched the workouts up and added a rest day… only thing I didn’t change up was legs and back

BACK



DUMBELL ROW



set1 55lb/14rep

Set2 60lb/12 rep

Set3 65lb/10rep



Dumbell row rhomboi



Set1 55lb/12rep

Set2 60lb/10rep

Set3 65lb/9rep



Dumbell pull over



Set1 60lb/13rep

Set2 65lb/12rep

Set3 70lb/11rep



Single arm cable pull down/SS wide grip lat pull seated



Set1 4/10rep

SS 8/10rep

Set2 4.5/10rep

SS 8/10rep

Set3 5/10rep

SS 8/10rep





Shoulder shrug (smith)



Set1 180lb/12rep

Set2 185lb/11rep

Set3 190lb/10rep







BICEP



Fully supinated dumbell curl standing



Set1 15lb/8rep

8half rep

Set2 15lb/11rep

6half rep

Set3 20lb/8rep

5half rep

Set4 20lb/8rep

5half rep



Hammer curl



Set1 20lb/8rep

5half rep

Set2 20lb/8rep

5half rep

Set3 25lb/7rep

5half rep



Modified preacher curl dumbell



Set1 15lb/12rep

Set2 20lb/11rep

Set3 25lb/10rep

Set4 25lb/10rep



Seated incline supinated curl



Set1 15lb/11rep

5half rep

Set2 15lb/8rep

5half rep

Set3 15lb/7rep

4half rep





Bicep finisher 3consecutive sets of 10 cable machine



Set1 4/30rep

Set2 4.5/30rep

Set3 5/30rep



Dumbell forarm curl



Set1 35lb/25rep

Set2 40lb/16rep

Set3 45lb/15rep



EZ bar forarm curl



Set1 100lb/17rep

Set2 110lb/14rep



Forarm weight roll up (no idea what this shit is actually called)



Set1 12.5lb/ 3rolls

Set2 12.5/ 2rolls

Set3 12.5/2rolls
 
My elbow was really getting in the way of my triceps today. Could not get a good contraction on my left arm. Even with real light weight if I try to lock out to get the full extension it hurts.

Todays weight 186lb

CHEST







slight decline flat bench dumbell press



Set1 60lb/13rep

Set2 65lb/9rep

Set3 70lb/9rep

Set4 75lb/8rep



Incline bench press



Set1 135lb/10rep

Set2 145lb/8rep

Set3 150lb/8rep

Set4 155lb/8rep

Set5 160lb/8rep

Set6 165lb/7rep



Pec minor dip 25lb weighted



Set1 12rep

Set2 15rep

Set3 15rep



Chest fly machine



Set1 75lb/12rep

Set2 80lb/11rep

7half rep

Set3 85lb/11rep

8half rep

Set4 90lb/10rep

6half rep









TRICEP



ROPE PUSH DOWN CABLE



SET1 7/16rep

Set2 8/14rep

Set3 9/15rep

Set4 10/11rep



Tricep push down machine



Set1 85lb/16rep

Set2 90lb/18rep

Set3 100lb/15rep

Set4 105lb/13 rep



Incline skull crusher



Set1 15lb/20rep

Set2 15lb/20rep

Set3 25lb/13rep

Set4 25lb/9rep





Single hand cable pull down



Set1 3/15rep

Set2 4/13rep

Set3 4/13rep

Set4 3/16rep
 
Todays weight 185

Really enjoyed the shoulder workout today. The Bradford press is a little weird but I’ll get use to it.

Rear delts were fired up today real nice pump on them 🤌

LEGS



RDL



Set1 140lb/12rep

Set2 150lb/12rep

Set3 160lb/11rep



Squat



Set1 155lb/12rep

Set2 215lb/10rep

Set3 225lb/9rep

Set4 230lb/8rep

Set5 235ln/6rep



Leg press



Set1 270lb/12rep

Set2 360lb/13 rep

Set3 370lb/10rep

20sec rest

370lb/8rep

20sec rest

370lb/ 8rep

6half rep

6second hold



Leg extensions



Set1 100lb/14rep

Set2 105lb/13rep

Set3 110lb/12rep

Set4 115lb/12rep

7sec hold

20sec stretch

115lb/10rep

6half rep

20sec stretch



Calf raise back squat



Set1 360lb/18rep

Set2 410lb/17rep

Set3 430lb/14rep









SHOULDER



Dumbell side lateral raise



Set1 15lb/20rep

Set2 20lb/12rep

Set3 25lb/12rep

Set3 25lb/12rep



Incline dumbell rear delt fly



Set1 15lb/25rep

Partial rep

Set2 20lb/20rep

13half rep

Set3 25lb/13rep

14half rep

Set4 20lb/22rep

10half rep



Bradford press



Set1 95lb/8rep

Set2 95lb/7rep7



Seate plate raise



Set1 45lb/17rep

Set2 45lb/12rep

Set3 45lb/16rep

Set4 45lb/13rep
 
Little cheat meal for my 3rd meal today… Porkroll and egg … and of course a chocolate peanutbutter cup cake


I feel bad for u guys that aren’t PA natives because u have no idea what Porkroll or scrapple is 🤣 poor guys. Your missin out
AD28D5A9-532C-412E-847D-7E0FB877896C.jpeg5A024C43-D65E-478E-BD2F-3866E458F1A6.jpeg
 
Todays weight 184lb

Seems like I’m losing a Lb a day… assuming it’s water weight. It’s pretty frustrating though

Feelings pretty agitated today too the weight thing has me in a bad way


Post workout breakfast
1cup egg white
Spinach
1whole egg
100g white rice
1 whole Avacado


Todays workout

Full upper body pump



CHEST



FLAT BENCH DUMBELL PRESS



SET1 55lb/10rep

Set2 55lb/11rep

Set3 55lb/10rep

Drop 40/8rep

Drop 39/10 rep



Chest press machine



Set1 90lb/12rep

Set2 95lb/12rep

Set3 100lb/12rep

Drop 70lb/10rep

Drop 50lb/10rep

10second hold for stretch last rep



Pec minor dips body weight

Set1 20rep

Set2 17rep

Set3 15rep





BACK



close grip seated cable pull



Set1 6/17rep

Set2 7/15rep

Set3 7/14rep



Wide grip pull-down



Set1 7/17rep

Set2 7/16 rep

Set3 8/15rep



Wide grip pull up assisted



Set1 12rep

Set2 13rep

Set3 11rep



SHOULDER



Seated dumbell raise



Set1 15lb/20rep

Set2 15lb/18rep

Set3 15lb/18rep



Incline dumbell fly rear delt



Set1 20lb/22rep

10half rep

Set2 20lb/24rep

13half rep

Set3 20lb/30rep



Cable cross body pull rear delt



Set1 2/20rep

Set2 2/22rep

Set3 2/22rep





BICEP



Seater hammer curl



Set1 15lb/20rep

Set2 20lb/15rep

6half rep

Set3 20lb/16rep

6half rep



Seated dumbell curl



Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/16rep



TRICEP



Dual rope pull down



Set1 6/20rep

Set2 6/15rep

Set3 6/16rep



Cable criss cross apple sauce 🤌



Set1 3/17rep

Set2 3/15rep

Set3 3/18rep



Over head low pull cable



Set1 2/20rep

Set2 2/25rep

Set3 3/20 rep


06B21D54-C8DF-4750-873A-141053503D0A.jpeg
 
I made the mistake of not trying my hammies first today… my legs were hello after my quad workouts… very shakes couldn’t get in good reps for my hams

Tomorrow I start PCT

Todays weight 184lb

Lower body



LEGS



SQUAT



SET1 135lb/12 rep

Set2 205/10rep

Set3 225lb/7rep

Set4 225lb/7rep

Set5 225lb/10rep



Leg press



Set1 360lb/12rep

Set2 380lb/12rep

Set3 380lb/14rep

Drop 270

Drop 180

Drop 90



Leg extension



Set1 110lb/16rep

Set2 115lb/13rep

Set3 120lb/10rep

Set4 125lb/10rep

30sec stretch

Drop 90lb

Drop 70lb

Drop 50lb

Drop 30lb

30sec stretch



Calf raise hack squat/super set hammies hack squat



Set1 360lb/17rep

SS 10rep

Set2 360lb/16rep

SS 10rep

Set3 360lb/16rep

SS 11 rep



Calf raise seated



Set1 90lb/30rep

Set2 115lb/18rep

Set3 115lb/16 rep



15 min ab workout
 
My legs are nice and tender today. The drop sets did me dirty yesterday.

Began PCT today
100mg clomid split in 2 dose
50mg nolvadex split in 2 dose
 
Just ate 2 of these from wawa. There slammin…I found a new addiction 🤣

Spicy chipoltle chicken wrap

360cal
29g protien
14g fat
38g carb
6C1271B2-F03E-4B32-A887-3FCC080CF7DE.jpeg
 
BACK



DUMBELL ROW



SET1 55lb/13rep

Set2 60lb/13rep

Set3 65lb/11rep





Dumbell row rhomboi



Set1 55lb/14rep

Set2 60lb/11rep

Set3 65lb/11rep



Dumbell pull over



Set1 60lb/14rep

Set2 65lb/11rep

Set3 70lb/10rep



Single hand cable pull down



Set1 4/14rep

Set2 4.5/10rep

Set3 5/9rep



Shoulder shrug smith



Set1 180lb/12rep

Set2 185lb/10rep

Set3 190lb/10rep







BICEP



Standing supinated dumbell curl



Set1 15lb/11rep

6half rep

Set2 20lb/9rep

4half rep

Set3 20lb/8rep

5half rep

Set4 20lb/11rep

4half rep



Hammer curl



Set1 20lb/11rep

4half rep

Set2 25lb/9rep

4half rep

Set3 25lb/ 10rep

5half rep



Modified preacher curl



Set1 20lb/11rep

Set2 20lb/10rep

Set3 15lb/18rep

Set4 20lb/12rep



Seated incline supinate curl



Set1 15lb/11rep

Set2 15lb/10rep

4half rep

Set3 15lb/14rep



Forarm curl cable



Set1 7/30rep

Set2 9/22rep

Set3 10/17rep

Set4 10/20rep
 
CHEST



Slight decline dumbell press



Set1 55lb/12rep

Set2 70lb/11rep

Set3 70lb/9rep

Set4 70lb/8rep



Incline barbell press



Set1 155lb/9rep

Set2 160lb/6rep

Set3 160lb/7rep

Set4 160lb/6rep



Pec minor 35lb weighted dip



Set1 14rep

Set2 13rep

Set3 12rep



Pec fly machine



Set1 75lb/14rep

Set2 80lb/13rep

8half rep

Set3 85lb/13rep

7half rep

Set4 13rep

8half rep







TRICEP



ROPE PUSH DOWN



set1 7/20rep

Set2 9/10rep

Set3 7/15rep

Set4 9/12rep





Tricep push down machine



Set1 70/15rep

Set2 85lb/18rep

Set3 75lb/16rep

Set4 85lb/15rep



Incline dumbell skull crusher



Set1 10lb/30rep

Set2 15lb/21rep

Set3 15lb/26rep

Set4 20lb/13rep



Cable single hand pull down



Set1 3/20rep

Set2 4/16rep

Set2 4/14rep

Set3 3/23rep
 
Wasn’t feeling the greatest today. Might be from the PCT… not sure I haven’t actually been sick in over a year so I don’t think I’m getting sick.

Currently listening to a podcast with bloodwork conversation.


Todays weight 183

LEGS



RDL



SET1 150lb/12rep

Set2 155lb/10rep

Set3 160lb/10rep



Squat



Set1 155lb/9rep

Set2 225lb/8rep

Set3 230lb/7rep

Set4 235lb/5rep



Leg press



Set1 360lb/14rep

Set2 365lb/10rep

Set3 370lb/9 rep

20sec rest

370lb/7rep

20sec rest

370lb/6rep

6half rep



Leg extensions



Set1 90lb/12rep

Set2 90lb/20rep

Set3 95lb/15rep

Set4 100lb/12rep

30sec stretch

100lb/6rep

3half rep

30sec stretch



Calf raise back squat



Set1 260lb/20rep

Set2 260lb/17rep



Seated calf raise



Set1 90lb/26 rep

Set2 90lb/25rep

Set3 90lb/ 27 rep







SHOULDER



Dumbell side lateral raise



Set1 15lb/15rep

Set2 15lb/25rep

Set3 20lb/16rep

Set4 20lb/10rep



Incline dumbell rear delt fly



Set1 15lb/25rep

6half rep

Set2 15lb/27rep

8half rep

Set3 20lb/20rep

7half rep

Set4 20lb/20rep

11 half rep



Bradford press



Set 1 65lb/8rep

Set2 75lb/8rep

Set3 80lb/8rep



Seated plate raise



Set1 45lb/12rep

Set2 45lb/15rep

Set3 45lb/12rep

Set4 45lb/14 rep
 
Ganna be tweaking my meal plan starting Monday. Been eating chicken and rice for a solid year I’m sick of it lol need a switch up for a little

Ganna add in …
8-10oz ground turkey for lunch
Adding in 100g white rice for lunch

I’m taking out…

50g white rice
10oz chicken
 
Halfi said:
Ganna be tweaking my meal plan starting Monday. Been eating chicken and rice for a solid year I’m sick of it lol need a switch up for a little

Ganna add in …
8-10oz ground turkey for lunch
Adding in 100g white rice for lunch

I’m taking out…

50g white rice
10oz chicken
Click to expand...

What’s you meal plan look like? Only saw the calorie thing at 3000.


Sent from my iPad using Tapatalk
 
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