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My Newbie log

SB Labs
Fasted 178.4


LegB



Seated leg curl



Set1 9/11rep

Set2 8/15rep

Set3 8/15rep

Set4 8/16rep



Leg extension



Set1 9/12rep

Set2 9/12rep

Set3 9/12rep

Set4 9/14rep



Walking lunges dumbbells



Set1 15’s/16rep

Set2 15’s/17rep

Set3 15’s/17rep

Set4 15’s/18rep



Leg press



Set1 190lb/12rep

Set2 190lb/11rep

Set3 190lb/12rep



Calf raise smith



Set1 120lb/20rep

Set2 120lb/20rep

Set3 120lb/24rep



Cardio- 30min treadmill
 
176.5 fasted

Back in my fuckin groove baby! Let’s gooo. Diets back in check after the Holliday. Back in the fuckin gym. I feel great. Shoulder seems to be improving daily with pain level and swelling. Range of motion with workouts seems to be a little stagnant right now but it’s gatta be progressing. it’s just to small for me to notice right now

Today I just did cardio. I got 5 days a week at 35min right now. Figured I’d get a session in today to make it easier later in the week.
 
Fasted 176.9lb

Weight moved up on all excercises, discomfort and mobility are much better then last week. Moving along nicely since getting back to the gym. Slow and steady seems to be the way to go. I’m a pretty impatient person but I’m actually not spazzing out about this process lol I’m suprised at my self

Push



Dumbell lateral raise



Set1 10lb/16rep

Set2 15lb/13rep

Set3 15lb/14rep

Set4 15lb/17rep



Incline dumbell press (slight discomfort and tightness in ac joint) note- top range towards the end of the push seems to be the most discomfort



Set1 15lb/15rep

Set2 15lb/13rep

Set3 15lb/15rep



Flat bench dumbell press (minimal discomfort) noted top range most discomfort at the end of the motion)



Set1 15lb/12rep

Set2 15lb/13rep

Set3 15lb/13rep



Shoulder press machine (some discomfort in the joint and upper shoulder blade near rear delt)



Set1 3/12rep

Set2 3/12rep

Set3 3/14rep



Mid cable fly (discomfort AC joint towards the end of the top of the rep when arm gets further away from body)



Set1 20lb/16rep

Set2 20lb/15rep

Set3 20lb/16rep



Straight bar push down (sub for pin press) noted - no discomfort



Set1 70lb/12rep

Set2 70lb/12rep

Set3 70lb/13rep



Ez bar overhead extension (minimal discomfort , stability way better this week)



Set1 20lb/20rep

Set2 20lb/20rep

Set3 30lb/20rep



Cardio- 35 min treadmill
 
176.9 fasted.

Pull



Single arm lat pull-down (some discomfort, hold here for a while)



Set1 30lb/10rep

Set2 30lb/10rep

Set3 30lb/11rep



Plate loaded pronated row (discomfort in the stretched position and while pulling, back of the shoulder and ac joint, ton of tension up in the trap/neck area)



Set1 30lb/12rep

Set2 30lb/12rep

Set3 30lb/13rep



Plate loaded neutral grip row (very little discomfort)



Set1 30lb/12rep

Set2 30lb/12rep

Set3 30lb/13rep



Wide grip pull down (stability issues, pain all around shoulder)



Set1 50lb/12rep

Set2 50lb/12rep

Set3 50lb/14rep



Criss cross apple sauce



Set1 10lb/15rep

Set2 10lb/15rep

Set3 10lb/16rep



Dual cable curl



Set1 20lb/15rep

Set2 25lb/13rep

Set3 25lb/15rep



Straight bar cable curl



Set1 50lb/14rep

Set2 50lb/16rep



35min cardio treadmill
 
been killin it with eating man. The last 2 months I been eating breakfast after the gym. Then I eat lunch around 12 then I eat again around 230-3. Then dinner around 6. Then my last meal at 8. Idk what I’m ganna do when I go back to work lol I have meals spread throughout the whole day since I been home. That’s been one nice thing about being home. I’m ganna be back to peanutbutter and jelly’s and cold chicken 😂

Last meal tonight. 4 oz leftover pork roast. 2 oz chicken breast , mini potatoes , cream of rice with frozen blueberries and a drizzle of honey

IMG_7818.jpegIMG_7819.jpeg
 
Halfi said:
been killin it with eating man. The last 2 months I been eating breakfast after the gym. Then I eat lunch around 12 then I eat again around 230-3. Then dinner around 6. Then my last meal at 8. Idk what I’m ganna do when I go back to work lol I have meals spread throughout the whole day since I been home. That’s been one nice thing about being home. I’m ganna be back to peanutbutter and jelly’s and cold chicken 😂

Last meal tonight. 4 oz leftover pork roast. 2 oz chicken breast , mini potatoes , cream of rice with frozen blueberries and a drizzle of honey

View attachment 220261View attachment 220262
Click to expand...
I hate pickles 😆
 
Fasted 176.7lb

Back to work on Monday 💪 not thrilled about being out in the cold after being sheltered the last 2 months but I am happy as fuck I get to go sling some pipe.

LegA



Lying leg curl



Set1 6/10rep

Set2 6/11rep

Set3 6/12rep

Set4 6/13rep



Leg extension



Set1 7/15rep

Set2 8/14rep

Set3 8/14rep

Set4 8/16rep



Leg press



Set1 190lb/13rep

Set2 190lb/13rep

Set3 190lb/15rep



Hack squat



Set1 50lb/12rep

Set2 50lb/13rep

Set3 50lb/14rep



Calf raise smith machine



Set1 130lb/20rep

Set2 130lb/20rep

Set3 130lb/20rep



Cardio- 35min treadmill
 
176.7lb fasted

Pretty tight in that left shoulder area today

Upper



Cable lateral raise



Set1 10lb/15rep

Set2 10lb/15rep

Set3 10lb/18rep



Lat cable pull-down (tight but no pain)



Set1 50lb/12rep

Set2 60lb/12rep

Set3 60lb/13rep



Seated pronated row (pain in the shoulder joint/ shoulder blade)



Set1 40lb/12rep

Set2 40lb/12rep

Set3 40lb/14rep



Seated close grip row (no discomfort)



Set1 40lb/12rep

Set2 60lb/12rep

Set3 60lb/12rep



Dumbell incline press (discomfort shoulder, sharp pains in ac joint/shoulder blade, tight in the trap into the neck)



Set1 15lb/12rep

Set2 15lb/12rep

Set3 15lb/13rep



Flat bench dumbell press (tight in the trap/neck)



Set1 15lb/12rep

Set2 15lb/12rep

Set3 15lb/14rep



Low cable fly



Set1 10lb/16rep

Set2 10lb/18rep



Ez bar French press



Set1 20lb/16rep

Set2 20lb/15rep

Set3 30lb/18rep



Preacher curl machine



Set1 3/15rep

Set2 3/13rep

Set3 3/13rep



IMG_7835.jpegIMG_7834.jpegIMG_7833.jpegIMG_7831.jpegIMG_7830.jpeg
 
SB Labs
177.5lb fasted

Introduced dropsets into all excercises this week. Nice little leg day for me. Tomorrow and Tuesday are rest days but I plan on going in just to do cardio. This way I get a couple days off later in the week. It will be easier for me with being back to work.

Leg extensions are a good hard 15 rep so I’m ganna hold there until they get a little easier. Bumping up to 9 just seems a little heavy to me. I can crank out 12 reps but I don’t think there’s much quality in the rep with it that heavy for me.

LegB



Seated leg curl



Set1 8/15rep

Set2 9/13rep

Set3 9/13rep

Set4 9/13rep

Dropset 7/fail



Leg extension (hard 15)



Set1 8/15rep

Set2 8/15rep

Set3 8/15rep

Set4 8/15rep

dropset 6/fail



Walking lunges dumbell (hard 15)



Set1 20s/15rep

Set2 20s/15rep

Set3 20s/15rep

Set4 20s/15rep

Dropset bodyweight/ fail



Leg press



Set1 190lb/12rep

Set2 190lb/12rep

Set3 190lb/13rep

Dropset 150lb/fail



Calf raise smith



Set1 130lb/20rep

Set2 130lb/19rep

Set3 130lb/

Dropset 110lb/fail



Cardio- 35min bike
 
173.8lb fasted

LETS FUCKING GOOOOOO!

Holy shit balls do I feel good! It’s like nothing ever happened to my damn shoulder. I’m literally doing my job at full capacity with minimal issues. Some slight discomfort but I’m impressed with how fast I healed. I’m not 100% from a work standard but I’m damn close to it. I was really worried because I was struggling in the gym but, Returning to work was a confirmation to me that lifting weights in the gym does not equate to strength at work and daily life.

Gym discomfort - this has gone down an ton also this week. So huge steps forward this week with my workouts that were causing me problems last week.

appetite- hungry as hell man. I feel empty after every meal right now. drastically different from the past 2 months. Sunday I could care less about food… Monday I wanted to eat my arm lol it happened fast

Push



Dumbell lateral raise



Set1 15lb/15rep

Set2 15lb/14rep

Set3 15lb/14rep

Set4 15lb/16rep

Dropset 10lb/fail



Incline dumbell press (stability and discomfort when in deep stretched at the begging of pushing the weight. Top range pain has gone down a bit) try 20s next week



Set1 15lb/12rep

Set2 15lb/12rep

Set3 15lb/14rep

Dropset 10lb/fail



Flat dumbell press (discomfort is pretty much gone, stability is better then last week)



Set1 15lb/12rep

Set2 20lb/12rep

Set3 20lb/13rep

Dropset 15lb/fail



Shoulder press machine (some discomfort in the trap/neck area but, no shoulder blade discomfort, no joint discomfort)



Set1 3/13rep

Set2 4/12rep

Set3 4/12rep

Dropset 2/fail



Mid cable fly (noticible stability issues, discomfort in the top range of motion has gone down a bit)



Set1 20lb/15rep

Set2 20lb/13rep

Set3 20lb/16rep

Dropset 10lb/15rep



Straight bar push down



Set1 70lb/16rep

Set2 80lb/12rep

Set3 80lb/14rep

Dropset 60lb/fail



Ezbar overhead extension



Set1 30lb/20rep

Set2 40lb/16rep

Set3 40lb/18rep

Dropset 30lb/fail



Cardio- 35min treadmill

IMG_7856.jpegIMG_7855.jpeg
 
I watched that podcast as well 😂
Glad you’re feeling good! That’s awesome
 
Fasted 174.5lb

Pretty tired this week. Sleep has declined a bit, pretty much back to my old sleep schedule which gives me about 7 hours of sleep. It’s pretty hard getting a solid 8 hours of sleep with my work schedule and squeezing the gym in.

Shoulder feels great. Still some discomfort and stability issues with the pull day but it’s getting better daily

IMG_7862.png

Pull



Single arm pull down (very little discomfort, fully stretched position way better)



Set1 30lb/12rep

Set2 30lb/12rep

Set3 30lb/13rep

Dropset 20lb/fail



Plate loaded pronated row (minimal discomfort in stretched position, way better then last week)



Set1 30lb/12rep

Set2 35lb/12rep

Set3 35lb/14rep

Dropset 25lb/fail



Plate loaded neutral row



Set1 35lb/12rep

Set2 35lb/12rep

Set3 35lb/14rep

Dropset 25lb/fail



Wide grip pull-down (still some noticible discomfort in the rear delt/ shoulder blade area , also some notable stability issues)



Set1 50lb/12rep

Set2 50lb/12rep

Set3 50lb/14rep

Dropset 40lb/12rep



Criss cross apple sauce (still some stability issues)



Set1 10lb/15rep

Set2 15lb/13rep

Set3 15lb/13rep

Dropset 10lb/fail



Dual cable curl



Set1 25lb/15rep

Set2 25lb/15rep

Set3 25lb/16rep

Dropset 20lb/fail



Straight bar cable curl



Set1 50lb/14rep

Set2 50lb/15rep

Dropset 40lb/fail



Cardio- treadmill 35min
 
Last edited:
Fasted 174.8



LegA



Lying leg curl



Set1 6/12rep

Set2 6/12rep

Set3 6/12rep

Set4 6/10rep

Dropset 4/fail



Leg extension



Set1 9/11rep

Set2 9/12rep

Set3 9/12rep

Set4 9/12rep

Dropset 7/fail



Leg press



Set1 190lb/12rep

Set2 190lb/13rep

Set3 190lb/15rep

Dropset 100lb/fail



Hack squat



Set1 50lb/13rep

Set2 50lb/15rep

Set3 50lb/16rep

Dropset 20lb/fail



Calf raise smith



Set1 130lb/20rep

Set2 130lb/20rep

Set3 130lb/22rep

Dropset 110lb/20rep
 
Happy weekend fellas! I’m working all weekend. Overtime baby! Love it

173lb fasted

Shoulder is a little tender from work this week but nothing bad or out of the norm

Wolverine healing on the inside and Wolverine look alike on the outside side 😂 wish my muscles would grow like my hair does 😂

IMG_7890.jpegIMG_7889.jpegIMG_7888.jpegIMG_7887.jpegIMG_7886.jpeg
Upper



Cable lateral raise



Set1 10lb/13rep

Set2 10lb/15rep

Set3 10lb/15rep

Set4 10lb/15rep

Pause couple secs and rep put to failure (can’t Dropset 10lbs on a cable 😁)





Lat cable pull-down



Set1 60lb/12rep

Set2 60lb/12rep

Set3 60lb/14rep

Dropset 50lb/12rep



Seated pronated row (minimal discomfort)



Set1 40lb/12rep

Set2 40lb/12rep

Set3 60lb/11rep

Dropset 40lb/fail



Seated Close grip row



Set1 60lb/12rep

Set2 60lb/12rep

Set3 60lb/14rep

Dropset 40lb/12rep



Dumbell incline press ( some discomfort front delt)



Set1 25lb/12rep

Set2 25lb/12rep

Set3 25lb/14rep

Dropset 15lb/fail



Flat bench dumbell press



Set1 25lb/13rep

Set2 25lb/12rep

Set3 25lb/14rep

Dropset 15lb/fail



Low cable flys



Set1 10lb/20rep

Set2 15lb/17rep

Dropset 10lb/fail



Ez bar French press



Set1 30lb/15rep

Set2 40lb/15rep

Set3 40lb/16rep

Dropset 30lb/fail



Preacher curl machine



Set1 3/15rep

Set2 3/15rep

Set3 3/13rep

Dropset 2/fail
 
Fasted 174.3lb

Got the house shoveled out by 6 am this morning. My neighbors probably hate me lol started at 430 this morning 😂 I’m just starting my cardio now then headed back home to shovel everything back out since it hasn’t stopped yet. Burning some extra calories today 👌

LegB



Seated leg curl



Set1 9/13rep

Set2 9/14rep

Set3 9/13rep

Set4 9/13rep

Dropset 7/fail

Dropset 5/fail



Leg extension



Set1 8/15rep

Set2 8/12rep

Set3 8/13rep

Set4 8/14rep

Dropset 7/fail

Dropset 5/fail



Walking dumbell lunges



Set1 25s/15rep

Set2 25s/15rep

Set3 25s/15rep

Dropset 15lb/fail

Dropset bodyweight/ fail



Leg press



Set1 190lb/10rep

Set2 190lb/10rep

Set3 190lb/11rep

Dropset 170lb/fail

Dropset 150lb/fail



Smith calf raise



Set1 135lb/20rep

Set2 135lb/20rep

Set3 135lb/22rep

Drop 110lb/fail

Drop 70lb/fail



Cardio- 35min treadmill
 
Halfi said:
Happy weekend fellas! I’m working all weekend. Overtime baby! Love it

173lb fasted

Shoulder is a little tender from work this week but nothing bad or out of the norm

Wolverine healing on the inside and Wolverine look alike on the outside side 😂 wish my muscles would grow like my hair does 😂

View attachment 222334View attachment 222335View attachment 222336View attachment 222337View attachment 222338
Upper



Cable lateral raise



Set1 10lb/13rep

Set2 10lb/15rep

Set3 10lb/15rep

Set4 10lb/15rep

Pause couple secs and rep put to failure (can’t Dropset 10lbs on a cable 😁)





Lat cable pull-down



Set1 60lb/12rep

Set2 60lb/12rep

Set3 60lb/14rep

Dropset 50lb/12rep



Seated pronated row (minimal discomfort)



Set1 40lb/12rep

Set2 40lb/12rep

Set3 60lb/11rep

Dropset 40lb/fail



Seated Close grip row



Set1 60lb/12rep

Set2 60lb/12rep

Set3 60lb/14rep

Dropset 40lb/12rep



Dumbell incline press ( some discomfort front delt)



Set1 25lb/12rep

Set2 25lb/12rep

Set3 25lb/14rep

Dropset 15lb/fail



Flat bench dumbell press



Set1 25lb/13rep

Set2 25lb/12rep

Set3 25lb/14rep

Dropset 15lb/fail



Low cable flys



Set1 10lb/20rep

Set2 15lb/17rep

Dropset 10lb/fail



Ez bar French press



Set1 30lb/15rep

Set2 40lb/15rep

Set3 40lb/16rep

Dropset 30lb/fail



Preacher curl machine



Set1 3/15rep

Set2 3/15rep

Set3 3/13rep

Dropset 2/fail
Click to expand...
Looking mighty solid bro... way bigger than 173! HOOYAH
 
SB Labs
Fasted 173.3lb.

Shoulder pain and discomfort see to be leveling out. Very very minimal but seems to be the same now across the board on my push excercises.

Felt like shit yesterday. light headed, hot, shakey, on the boarded of the passing out feeling., The whole time on the treadmill and just about all day yesterday up until around lunch. That Shit was bootie.

IMG_7912.pngIMG_7911.png
Push



Dumbell lateral raise



Set1 15lb/15rep

Set2 15lb/13rep

Set3 15lb/15rep

Set4 15lb/16rep

Drop 10lb/fail

Drop 5lb/fail



Incline dumbell press (very little discomfort and tightness in trap/ ac joint area)



Set1 20s/12rep

Set2 25s/12rep

Set3 25s/13rep

Drop 20s/fail

Drop 15s/fail



Flat bench dumbell press (same as last week )



Set1 25s/12rep

Set2 25s/12rep

Set3 25s/14rep

Drop 20s/ fail

Drop15s/ fail



Shoulder press machine



Set1 4/12rep

Set2 4/12rep

Set3 4/13rep

Drop 3/fail

Drop 2/fail



Mid cable fly



Set1 20lb/15rep

Set2 20lb/15rep

Drop10/fail

Set3 20lb/16rep

Drop 10lb/fail



Straight bar push down



Set1 80lb/12rep

Set2 90lb/12rep

Set3 90lb/13rep

Drop 70lb/fail

Drop 50lb/fail



Ez bar overhead extension



Set1 50lb/14rep

Set2 50lb/15rep

Set3 50lb/16rep

Drop 40lb/fail

Drop 30lb/fail



Cardio- 35min treadmill
 
Last edited:
Post workout meal -8 egg whites, black bean salsa and 1 cups oats with honey and cinnamon


Found this black bean salsa that I been using in my chicken. Figured I’d try it on my egg whites…man what a game changer. This shit is tastey on here

IMG_7914.jpeg
 
172.8lb fasted

Feelin fuckin gooooood! Hungry as hell ,but over all my body feels great . Mental state seems to be solid too. Growth faze incoming boys! I’m pumped.

IMG_7924.png

Pull



Single arm lat pull-down



Set1 30lb/12rep

Set2 30lb/12rep

Set3 30lb/14rep

Drop 30/fail

Drop 10/fail



Plate loaded pronated row



Set1 45lb/11rep

Set2 45lb/12rep

Set3 45lb/13rep

Drop 35lb/fail

Drop 25lb/fail



Plate loaded neutral row



Set1 45lb/ 11rep

Set2 45lb/12rep

Set3 45lb/13rep

Drop 40lb/fail

Drop 35lb/fail



Wide grip pull-down



Set1 70lb/11rep

Set2 70lb/12rep

Set3 70lb/13rep

Drop 50lb/fail

Drop 40lb/12rep



Criss cross apple sauce



Set1 15lb/18rep

Set2 15lb/15rep

Set3 15lb/18rep

Drop 10lb/fail

Repeat 10lb/fail



Dual cable curl



Set1 25lb/15rep

Set2 25lb/15rep

Set3 25lb/16rep

Drop 20lb/fail

Drop 10lb/15rep





Straight bar cable curl



Set1 50lb/13rep

Set2 50lb/13rep

Drop 40lb/fail

Drop 30lb/fail



Cardio - 35 min treadmill
 
Fasted 172.3lb fasted

Legs got smoked this morning. Love me a good leg day.

LegA



Lying leg curl



Set1 6/12rep

Set2 6/12rep

Set3 6/12rep

Set4 6/13rep

Drop 5/fail

Drop 4/fail



Leg extension



Set1 8/11rep

Set2 8/12rep

Set3 8/13rep

Set4 8/14rep

Drop6/fail

Drop5/fail



Leg press



Set1 190lb/12rep

Set2 190lb/13rep

Set3 190lb/14rep

Drop 180lb/fail

Drop 170lb/fail



Hack squat



Set1 50lb/15rep

Set2 50lb/15rep

Set3 50lb/16rep

Drop 40lb/fail

Drop 20lb/fail



Calf raise smith



Set1 140lb/20rep

Set2 140lb/20rep

Set2 140lb/20rep

Drop 130lb/fail

Drop 110lb/fail
 

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