Ponygod's Training Log

[Ponygod]

Hey all! I have been meaning to make one of these for the longest time. This biggest reason is so that I can really hold myself accountable as well as get good tips on different exercises, form, diet, etc. Just some stats so you know where I am and where I want to go. I am 31, 5ft 8" 218lbs. I am currently on 200mg of Test per week also taking 25mg Anavar PWO for the next several weeks. My focus right now is to get down to a low bodyfat so I can start designing my first cycle. I started last year at 255lbs with no drive and tired all the time. I had bloodwork done and test was clinically low and got on TRT. Best decision ever. Haven't looked back. I've cut out all sugar drinks, junk food and beer. My biggest struggle is food. Portion sizes are my big problem. I am working on it and trying to embrace the feeling of hunger. That's the other thing I'm working on is dialing in my actual TDE. I'm taking Meetketchup's advice and sticking to a set number of calories and adjusting as needed while watching the scale. I'm starting at 2500 calories right now. I'm not quite sure how much weight I have to lose, but I'm sure its plenty. I'll post pictures tonight of current physique so you know where I am. Don't mind the chest and back hair lol! Anyways, sorry for the huge wall of text, but I thought it would be best to throw it all out there in the open and be honest! I hope you follow along!

 

[aimanabolic]

Hell yeah let's go!

 

[Gene_Lifts]

Following along man you got this dude I am here to help motivate you you're going to kick ass

 

[Ponygod]

Back/Shoulders
I messed up and did triceps instead of biceps..

No cardio this AM. Will be doing some jumprope and going for walk with kids to get the rest of my steps in for the day.

One arm barbell row
25x12 warmup
50x12 warmup
75x6 feeder
100x10
100x10, 75x10

Lat Pulldown
120x12
120x12
140x10
140x8

Standing one arm cable row
70x8 warmup
100x12
110x12
120x11
120x10

Tricep rope extension
80x15
100x12
110x12
110x10

One arm cable pushdown
60x8
60x8
60x6
60x6

Lateral raises
25x15
35x12
35x12
35x8

Hammer Strength Shoulder Press
45x15
70x14
90x12
90x12

 

[eazy_]

I hope you follow along!

will do

bon voyage

 

[Ponygod]

Following along man you got this dude I am here to help motivate you you're going to kick ass

Thanks man! I appreciate it. I'm wishing the best for you too on your new log! We can kick ass together!

 

[Ponygod]

Hell yeah let's go!

It was time to pull the trigger brother!

 

[Gene_Lifts]

Thanks man! I appreciate it. I'm wishing the best for you too on your new log! We can kick ass together!

We got this man we can only move forward

 

[Ponygod]

I don't know if it matters, but I did 4 poses relaxed and 4 flexed. Here's what I'm working with right now! Again, don't mind the hair haha!

 

[Ponygod]

 

[Meetketchup]

Very solid base to work with. Some good muscle under there. Dial in that nutrition and boom!

 

[Ponygod]

Very solid base to work with. Some good muscle under there. Dial in that nutrition and boom!

Appreciate the kind words! I was nervous to post, but everyone starts somewhere. Nutrition has not been a strong suit, but I am ready to get rid of this dad bod! Going to log my nutrition once I find where I am for daily calories.

 

[Ponygod]

Chest/Biceps

Did biceps today because I fucked up and did triceps on back day.. 30 minutes brisk walk on treadmill this am.

Incline Dumbbell press
25x20 warmup
40x15 warmup
60x6 feeder
80x4 feeder
90x8
90x8, 70x6

Incline Bench
135x10
185x6
225x10
265x6

Machine Press
130x5
150x5
210x8
210x5 failure
210x4 failure
210x4 failure

Low cable crossover
70x6
80x10
8x10, 70x6 60x6

Bicep Supinated curl
10x15
20x25x3

Incline Hammer Curl
20x12x3

 

[Ponygod]

Legs

I have started lowering the weight on legs and started doing more reps recently on leg days. Seems to be helping. Better mind muscle connection and giving joints a rest.

Seated Leg Curl
40x20
60x20
80x4 feeder
90x15
90x15, 80x12 to failure, 10 partials, 20 second iso hold

Barbell Squat
135x15
185x12
225x10x2

Leg extension
75x5
95x5
110x25 10 reps, 5 reps, 3 reps, 3 reps, 4 reps. 5 second rest in-between reps

Bulgarian squat on smith machine
25x5
35x5
40x5
50x8 dropset 35x8

Standing calf raises
70x20
120x15
160x4
200x10, 15 partials, 10 second hold at end in stretched postion

 

[Ponygod]

Thursday Back/Biceps

Had a super great pump this morning. I was firing on all cylinders and had one heck of a workout. My biceps were on absolute fire. I'm down to 216lbs this morning. Going to stick with 2500 calories for another day and evaluate tomorrow. I might have to increase calories slightly. Trying to find my maintenance. I also did 30 minutes of LISS cardio this morning.

One arm barbell row
25x16
50x12
75x6
100x14
100x11, 75x9

Single arm pulldown
65x8
75x8
110x8x2

Tbar row
90x6
135x10
135x8x2

Preacher curls
45x10, 8 partials from the top
55x8x3, 4 partials from the top

Reverse curls
35x25x3

 

[Ponygod]

Friday Chest/Triceps/Shoulders

Ran short on time this morning. Wife works evening shifts and didn't get home until later this morning so I had less than an hour to get this in. Didn't have time for cardio this am. Getting steps in over lunch and after work. It's been a great week so far. I held steady at 216lbs this morning. I have been shy of 2500 calories for two days by 100 calories wednesday and thursday. I am going to keep calories at 2500 and make sure to meet the quota on the nose friday-sunday and evaluate where I will start on monday for calories.

DB Incline Bench
60x12
75x8
90x10x2

Flat Barbell Bench
135x12
225x8
275x4
315x3
225x9 failure

Cybex Overhead Press
70x12
90x10
100x10

Lateral Raises
30x12x3

DB Tricep Kickouts
30x12x3

Dips
Bodyweight until failure x1

 

[Ponygod]

I weighed in at 216.2lbs this morning. Down 1.8lbs for the week. I had 3 days last week that I was under 300 calories for my baseline of 2500 calories. I had a few biggers meals on saturday and sunday that put me at 2800 calories for both days. So give or take a wash I'd say! This makes me thing my maintenance is close to around 2700 or 2800 calories. I'm going to start this week at 2300 calories and see where we go. I might have to increase a few hundred calories later in the week to dial in a bit more. Glad I took the time to find this myself instead of using a online calculator. All in all, everything is going well. Going to run var for 2 more weeks pwo. When I finish the var, I'm going to start mast e at 200mg a week. Pump was insane this morning!

Monday Back/Biceps

Seated Cable Row
80x16
100x14
120x6
150x14
170x10
170x8 failure

One arm pulldown machine
70x6
100x14
120x12
150x12
160x10 failure

Cable Rear Delt Fly
40x12x3

Seated Face pulls
120x14
140x12
140x10

Cable Curls
60x25x3

Reverse Curls
45x25x3

 

[Ponygod]

Tuesday 10-1

Chest/Triceps

Incline DB Bench Press
60x12
95x12x2

Iso-lateral Incline Press
45x8
90x9, x5, x6 Rest pause
90x10, x5, x5 Rest pause

Cable Chest Fly
30x12
50x12x3

One arm rope extension
50x8
70x10
70x6, 50x4 dropset

Bike 20 minutes 5 miles 130-138 BPM

 

[Meetketchup]

I see only 1 leg workout logged. What is your split?

 

[Ponygod]

I see only 1 leg workout logged. What is your split?

I missed Saturday September 28th workout. I was helping my brother in law put up a fence for his back yard. It's an excuse, but that's the workout I unfortunately missed. I do 6 days on and take Sunday's off. Monday Back/Biceps, Tuesday Chest/Triceps, Wednesday Legs, Thursday repeat Monday, Friday repeat Tuesday, Saturday repeat Wednesday, Sunday rest. I throw shoulders in on chest and back days. Definitely wouldn't mind some advice on when and where to throw those into the mix better.

 

[Meetketchup]

Ah ok. So a 6 day push/pull/legs. Got it.

Shoulders are on push day (front/side delts), and on pull day I would rear delts.

 

[Ponygod]

Ah ok. So a 6 day push/pull/legs. Got it.

Shoulders are on push day (front/side delts), and on pull day I would rear delts.

Lol, I guess I could of simplified that a bit more for you. I over communicate sometimes... Thank you, I really appreciate the pointer for shoulders!

 

[Ponygod]

Wednesday 10-2

I didn't do any cardio this morning after lifting. I've heard its best not to do it after doing legs. Now if I was told otherwise, I would definitely consider it. Would it be better to do the cardio anyway if I'm cutting weight? Legs were absolutely SMOKED after those belted squats. I was going to do another set of 180lbs, but I chickened out. I should have just dropped the weight and did another set. I'll save that for extra set for Saturday on hack squats.

Legs/Abs

Seated Leg Curls
50x8 warmup
70x6
120x12
120x10, 90x8 failure dropset

Leg Extension
70x14
130x12x2
150x9, x4, x4, x4 rest pause

Belted Squats
90x22
140x18
180x12

Bulgarian Split Squats
60x8x3

Leg press
135x22
225x18
225x14, x12, x10 rest pause

Hanging Leg Raises
BWx14
BWx12
BWx9

Cable Crunch
110x12x3

 

[Meetketchup]

I didn't do any cardio this morning after lifting. I've heard its best not to do it after doing legs.

You heard right.

 

[Ponygod]

You heard right.

Perfect, I'm glad that it's sound advice!

 

[Ponygod]

Thursday 10-3

Adjusting calories down today. On Monday I had said I would drop to 2300 from 2500, but I decided to increase to 2700 for a bit to see where that takes me. I have absolutely held steady at my weight since Monday. I'm going to drop down to 2200-2300 calories starting today. Weight felt good today, increased reps on one arm pulldowns from earlier this week.

Back/Biceps/Shoulders

One arm pulldown machine
70x12 warmup
110x16
125x12
145x12
160x12

Barbell Pullover
75x12
75x13
75x11

Barbell Row
135x14
185x12
225x8
185x12

Rear delt fly machine
90x16
90x14
110x9

DB Reverse Fly
25x16x3

Cable Curls
60x25x3

Reverse Curls
45x25x3

Bike
20 minutes 4 miles 130-145 BPM.