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My Newbie log

SB Labs
Fasted 175lb

Shoulder is feeling fucking great man. I’m so happy with where it is right now. It’s like day and night from a. Week ago

Awsome gym day. My girl came with me today. First time in 3 years of being together. That was pretty fuckin cool. She doesn’t train at all lol so it was cool showing her around and having her lift with me.

Hungry as a house still. Coach just gave me a nice carb bump this morning. Things are looking pretty good with check ins it seems.

I did just try to copy and paste my workout from this morning and I deleted it instead of copied it 😂 fucking idiot. Owell

IMG_8760.jpegIMG_8759.jpegIMG_8758.jpegIMG_8757.jpegIMG_8756.jpeg
 
Fasted 177.1lb

My girl said she doesn’t rlly like working out but she ganna get a membership anyway and come 3 days a week with me 😂 Wel see if that happens.

Starving my self yesterday for our dinner date was not worth the meal man . That place sucked. Food was like barely warm. Chicken way over cooked. My ass won’t be going back there.

IMG_8781.png
LegB



Seated leg curl



Set1 10/10rep

Set2 10/13rep

Set3 10/13rep

Set4 10/14rep



Leg extension



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/16rep







Walking dumbell lunges



Set1 40s/11rep

Set2 40s/11rep

Set3 40s/11rep

Set4 40s/13rep



Leg press



Set1 210lb/15rep

Set2 210lb/15rep

Set3 210lb/16rep



Calf raise smith



Set1 170lb/20rep

Set2 170lb/20rep

Set3 170lb/20rep



Cardio- 25min treadmill
 
Nood said:
Sorry to hear dinner sucked. We hit up P.F. Chang’s! Needless to say I went overboard with my cheat meal as usual. Body needed some repairs anyway 😆
Click to expand...
P.F. Chang’s is pretty good gourmet Chinese for sure
 
Fasted 175.3lb

My Appetite is crazy high. My quality of food sources are excellent too so I’m eating a nice amount of food. My body is loving it.

Post workout meal - 2nd meal of the day

6egg whites
2 whole eggs
1/2c peppers and onions

1 cup oats
50g blueberry
1/2 banana
IMG_8824.jpegIMG_8823.jpeg


Push



Dumbell lateral raise (up weight next week)



Set1 25s/15rep

Set2 25s/15rep

Set3 25s/15rep

Set4 25s/17rep



Incline dumbell press(hold here)



Set1 65s/12rep

Set2 65s/12rep

Set3 65s/14rep



Cybex seated press



Set1 9/10rep

Set2 9/10rep

Set3 9/12rep



Shoulder press machine



Set1 6.5/10rep

Set2 6.5/11rep

Set3 6.5/13rep



Mid cable chest fly (hold here)



Set1 45lb/18rep

Set2 45lb/16rep

Set3 45lb/18rep



Hi/lo chest fly (up weight next week)



Set1 45lb/15rep

Set2 45lb/15rep

Set3 45lb/17rep



EzBar overhead extension (up weight)



Set1 70lb/20rep

Set2 70lb/20rep

Set3 70lb/22rep



Cardio-25min
 
Halfi said:
Dbol first 7 weeks
Test and Tren will be 12-13 weeks
One month of pct supplement(clomid and nolvadex)
Click to expand...
If you’re going to use an oral, save it for the end of the cycle. No need to kickstart. All you’re doing is creating more liver toxicity in the beginning of the cycle.
 
Fasted 175.8lb

PULL



single arm pulldown (up weight)



Set1 50lb/12rep

Set2 50lb/12rep

Set3 50lb/15rep



Plate loaded low row pronated



Set1 45lb/12rep

Set2 45lb/13rep

Set3 45lb/14rep



Plate loaded low row neutral (up weight)



Set1 55lb/13rep

Set2 55lb/13rep

Set3 55lb/15rep



Wide grip pull-down



Set1 105lb/12rep

Set2 105lb/12rep

Set3 105lb/14rep



Criss cross apple sauce



Set1 25lb/20rep

Set2 25lb/17rep

Set3 25lb/17rep



Dual cable curl (hold here)



Set1 35lb/18rep

Set2 35lb/16rep

Set3 35lb/16rep



Straight bar cable curl



Set1 60lb/16rep

Set2 60lb/16rep



Cardio- 25min treadmill
 
SB Labs
Fasted 176lb

Our Forman has us working in downpour rain in 36 degree weather. Ganna be a great fucking day boys! I’m pissed about it , but, it is what it is. Can’t do shit about it, just gatta smile and keep pushin baby! Let’s gooooo



LegA



Lying leg curl



Set1 7.5/13rep

Set2 7.5/11rep

Set3 7.5/10rep

Set4 7.5/12rep



Leg extension



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/16rep



Leg press



Set1 240lb/12rep

set2 240lb/14rep

Set3 240lb/16rep



Smith squat (up weight)



Set1 130lb/14rep

Set2 130lb/13rep

Set3 130lb/15rep



Smith calf raise (up weight)



Set1 170lb/20rep

Set2 170lb/20rep

Set3 170lb/21rep
 
Halfi said:
Fasted 176lb

Our Forman has us working in downpour rain in 36 degree weather. Ganna be a great fucking day boys! I’m pissed about it , but, it is what it is. Can’t do shit about it, just gatta smile and keep pushin baby! Let’s gooooo



LegA



Lying leg curl



Set1 7.5/13rep

Set2 7.5/11rep

Set3 7.5/10rep

Set4 7.5/12rep



Leg extension



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/16rep



Leg press



Set1 240lb/12rep

set2 240lb/14rep

Set3 240lb/16rep



Smith squat (up weight)



Set1 130lb/14rep

Set2 130lb/13rep

Set3 130lb/15rep



Smith calf raise (up weight)



Set1 170lb/20rep

Set2 170lb/20rep

Set3 170lb/21rep
Click to expand...
Rain day for us, believe we are in the same industry as well.
 
Nood said:
Nice, yeah I Work for a water main company
Click to expand...
I miss doing water repairs . I’ve done them for a long time. When I switched company’s it was like shell shock lol. Pretty much all we do is site work with the absolute occasional water repair. I’ve been here almost 2 years and have only been on 1 emergency call. I really miss working on live stuff
 
Fasted 175.8lb

Let’s fucking goo boys! Big changed this week. Macros have changed. More carbs on training days and more on rest days. Added more protein. And added intensifiers to training

We also started my cycle. Test and EQ . Daily injections. I’ll pull lab work in 8 weeks to see where I’m at.

I am fucking pumped!! I should be as big as nick walker by day 7 right @Meetketchup ? 😂

Big boy breakfast post work out

IMG_8861.jpegIMG_8860.jpegIMG_8859.jpegIMG_8857.jpeg
IMG_8852.jpeg

Upper



Cable lateral raise (up weight)



Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/15rep

Set4 20lb/17rep



Lat cable pull down (up weight)



Set1 110lb/12rep

Set2 110lb/13rep

Set3 110lb/14rep



Seated pronated row (up weight)



Set1 70lb/12rep

Set2 70lb/13rep

Set3 70lb/13rep



Seated close grip row (up weight)



Set1 100lb/12rep

Set2 100lb/12rep

Set3 100lb/13rep



Incline barbell press



Set1 145lb/12rep

Set2 145lb/11rep

Set3 145lb/11rep



Seated cybex machine press (up weight)



Set1 9/12rep

Set2 9/12rep

Set3 9/13rep



Low cable fly (up weight)



Set1 25lb/20rep

Set2 25lb/22rep



Ez bar French press



Set1 70lb/17rep

Set2 70lb/15rep

Set3 70lb/13rep



Preacher curl machine



Set1 4.5/15rep

Set2 4.5/15rep

Set3 4.5/13rep
 
Halfi said:
Post workout big boy meal 😁

8 egg whites
2 whole egg
1/2c peppers and onion
170g shredded potatoe
1c oats with honey
50g blue berry
1/2 banana
1 piece of rye bread dry

View attachment 236136
Click to expand...
Bro that looks amazing! He just raised me to 630 on lift days and 330 on rest days.... let's eat! 😆
 
Fasted 177.2lb

Sorry coach had to do cardio on today’s leg day. I’m on call for snow removal so I know I won’t be able to get my cardio in tomorrow.

LegB



Seated leg curl



Set1 10/15rep

Set2 10/13rep

Set3 10/14rep

Set4 10/15rep

RP



Leg extension



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/15rep

RP



Walking dumbell lunges



Set1 45s/11rep

Set2 45s/10rep

Set3 45s/10rep

Set4 45s/12rep

RP



Leg press



Set1 220lb/13rep

Set2 220lb/14rep

Set3 220lb/14rep

RP



Calf raise smith



Set1 175lb/20rep

Set2 175lb/16rep

Set3 175lb/19rep

RP



Cardio-25 min
 
SB Labs
Halfi said:
Fasted 177.2lb

Sorry coach had to do cardio on today’s leg day. I’m on call for snow removal so I know I won’t be able to get my cardio in tomorrow.

LegB



Seated leg curl



Set1 10/15rep

Set2 10/13rep

Set3 10/14rep

Set4 10/15rep

RP



Leg extension



Set1 8.5/15rep

Set2 8.5/15rep

Set3 8.5/15rep

Set4 8.5/15rep

RP



Walking dumbell lunges



Set1 45s/11rep

Set2 45s/10rep

Set3 45s/10rep

Set4 45s/12rep

RP



Leg press



Set1 220lb/13rep

Set2 220lb/14rep

Set3 220lb/14rep

RP



Calf raise smith



Set1 175lb/20rep

Set2 175lb/16rep

Set3 175lb/19rep

RP



Cardio-25 min
Click to expand...
Bro... I was literally about to hit him up and let him know I was thinking of adding my Monday upper to today's Cardio because I am certain my gym will open late... if at all tomorrow and I'm on duty for this fucking incoming mess!
Be safe we out there Bro.
 
Doug 64 said:
Bro... I was literally about to hit him up and let him know I was thinking of adding my Monday upper to today's Cardio because I am certain my gym will open late... if at all tomorrow and I'm on duty for this fucking incoming mess!
Be safe we out there Bro.
Click to expand...
I can’t wait to go in. lol wish they would call now
 
Halfi said:
Sorry coach had to do cardio on today’s leg day. I’m on call for snow removal so I know I won’t be able to get my cardio in tomorrow.
Click to expand...
Doug 64 said:
Bro... I was literally about to hit him up and let him know I was thinking of adding my Monday upper to today's Cardio because I am certain my gym will open late... if at all tomorrow and I'm on duty for this fucking incoming mess!
Be safe we out there Bro.
Click to expand...
As long as you get it in!
 

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