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Valdosta Log

Valdosta said:
4/18
hit chest. was looking sick af. i look really short in these photos thats how you can tell im filling out. weight still low-mid 190s. this is a great look imo opinion for only being on 200 test.
View attachment 177679View attachment 177680View attachment 177681

chest day. pretty easy. cable machine i do the presses on has been broken tho so i subbed it for something similar, expect number changes once the machines back in order. first time doing db press in like 2 years so idrk know how to yet.

Butterfly (Pec Deck)
Set 1: 190 lbs x 13
Set 2: 190 lbs x 10
Set 3: 190 lbs x 8
Set 4: 170 lbs x 7

Bench Press (Dumbbell)
Set 1: 80 lbs x 10
Set 2: 80 lbs x 8
Set 3: 80 lbs x 7

Chest Dip (Weighted)
Set 1: 90 lbs x 5
Set 2: 45 lbs x 8
Set 3: 0 lbs x 8

Bench Press (Cable)
Set 1: 25 lbs x 11
Set 2: 20 lbs x 11
Set 3: 20 lbs x 11
Set 4: 20 lbs x 10

Push Up
Set 1: 13 reps
Set 2: 10 reps
Set 3: 7 reps
Click to expand...
Why ya use cable for bench?
 
TakeItEazy said:
Why ya use cable for bench?
Click to expand...
its like a pecdec type movement, like a cable press, standing there. not laying on a bench. but the app had "cable bench press" as a default title so i picked that. my chest is destroyed still from the workout so im not changing anything. really excited for the bulk; this new split has been a game changer
 
4/24
shoulder

Lateral Raise (Dumbbell)
Set 1: 65 lbs x 8
Set 2: 55 lbs x 12
Set 3: 55 lbs x 12
Set 4: 55 lbs x 10

Upright Row (Barbell)
Set 1: 155 lbs x 13
Set 2: 155 lbs x 10
Set 3: 135 lbs x 10
Set 4: 135 lbs x 9

Lateral Raise (Cable)
"different stack than usual"
Set 1: 20 lbs x 11
Set 2: 20 lbs x 8
Set 3: 15 lbs x 13
Set 4: 15 lbs x 13

Reverse Fly Single Arm (Cable)
"diff stack"
Set 1: 10 lbs x 10
Set 2: 10 lbs x 8
Set 3: 7.5 lbs x 10
Set 4: 7.5 lbs x 10
Set 5: 7.5 lbs x 11
 
Valdosta said:
its like a pecdec type movement, like a cable press, standing there. not laying on a bench. but the app had "cable bench press" as a default title so i picked that. my chest is destroyed still from the workout so im not changing anything. really excited for the bulk; this new split has been a game changer
Click to expand...
Aight I'll try it out thx
 
4/21
made posterior day easier like i had said. swapped deadlifts for back extensions. letting the spine curl and extend so i can overdevelop my erectors. the day still took time cuz my coworkers was being slow af with his sets. but overall its on the easier half of my routines now.
hoping itll still give decent results

Shrug (Barbell)
Set 1: 405 lbs x 9
Set 2: 315 lbs x 14
Set 3: 315 lbs x 17

Shrug (Dumbbell)
Set 1: 110 lbs x 21
Set 2: 130 lbs x 17

Back Extension (Weighted Hyperextension)
Set 1: 45 lbs x 10
Set 2: 45 lbs x 8
Set 3: 25 lbs x 11

Seated Leg Curl (Machine)
Set 1: 110 lbs x 17
Set 2: 125 lbs x 11
Set 3: 110 lbs x 11

Hip Abduction (Machine)
Set 1: 165 lbs x 18
Set 2: 165 lbs x 13
Set 3: 165 lbs x 15
 
Valdosta said:
4/17/25
sick quad day. very proud of this routine. i used to struggle so much with quads but i hit it about 5 hrs ago and i can tell the damage has been done. theyre gunna be dead sunday. left a little in reserve on squats to prevent injury. still pretty hard, but nowhere near failure. but the higher volume makes up for that. and then the belt squats were pretty tough too.

training
Leg Extension (Machine)
"unilateral"
Set 1: 110 lbs x 12
Set 2: 110 lbs x 12
Set 3: 110 lbs x 14
Set 4: 110 lbs x 10
Squat (Barbell)
"heels on a plate"
Set 1: 245 lbs x 8
Set 2: 265 lbs x 6
Set 3: 225 lbs x 3

belt squat
"gay form (count one side)"
Set 1: 90 lbs x 8
Set 2: 90 lbs x 6
Set 3: 70 lbs x 8
Set 4: 70 lbs x 7
Set 5: 45 lbs x 12

Hip Adduction (Machine)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 8
Set 3: 110 lbs x 7

chest day tommorow, then arms and i'll be back on the normal swing of the rotation (chest, lats, quads, shoulders, arms, posterior). didnt get any cardio in today, started packing for my move may 2nd. moving to a downtown in a midsized city for 6 months. if I dont like it enough to keep me in the southeast, then im moving to downtown salt lake in november.

farmers walk advocate
View attachment 177497
Click to expand...
Forearms look nice and dicy bro!

It's that one group of muscle that stick out when wearing a t shirt that you go, "damn, that dudes stout AF!."

Sent from my moto g 5G (2022) using Tapatalk
 
CompoundLifts31 said:
Forearms look nice and dicy bro!

It's that one group of muscle that stick out when wearing a t shirt that you go, "damn, that dudes stout AF!."

Sent from my moto g 5G (2022) using Tapatalk
Click to expand...
i wore an xl button up short sleeve to a club over the weekend and i was still the "jacked" guy cuz of the forearms. several comments 😎
 
4/22
everything was sore but delts so i hit delts. tomorrow i should be able to start the routine at chest and go in the proper order. although some friend wants me to do his little group lift with him Friday but i'll halfass it. so it doesnt mess with anything.

shoulder
Tuesday, Apr 22, 2025 at 3:49pm

Lateral Raise (Dumbbell)
Set 1: 65 lbs x 10
Set 2: 65 lbs x 7
Set 3: 50 lbs x 14
Set 4: 50 lbs x 12

Upright Row (Barbell)
Set 1: 185 lbs x 9
Set 2: 155 lbs x 11
Set 3: 135 lbs x 11
Set 4: 135 lbs x 12

Lateral Raise (Cable)
Set 1: 20 lbs x 16
Set 2: 20 lbs x 13
Set 3: 20 lbs x 11
Set 4: 20 lbs x 12

Reverse Fly Single Arm (Cable)
Set 1: 10 lbs x 16
Set 2: 10 lbs x 10
Set 3: 10 lbs x 7
Set 4: 10 lbs x 8
Set 5: 10 lbs x 6

tried to get some footage of the rear delt pump but the traps stole the show. no photoshop 😎
streamable.com

Watch unnamed | Streamable

Watch "unnamed" on Streamable.
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Valdosta said:
i was just tryna get the rear delts to pop but idk how to pose em
Click to expand...

Elbows Forward: When you bring your elbows forward, it helps to enhance the width of your upper back and definition of your delts. Think of pulling your elbows slightly in front of your body rather than having them directly at your sides. This forward movement engages your rear delts more effectively.

Lift Through the Chest: Elevating your chest and pushing it up and through is crucial. This action not only enhances your overall posture but also makes your delts stand out. Imagine lifting your chest towards the ceiling while maintaining your posture.
 
Meetketchup said:
Elbows Forward: When you bring your elbows forward, it helps to enhance the width of your upper back and definition of your delts. Think of pulling your elbows slightly in front of your body rather than having them directly at your sides. This forward movement engages your rear delts more effectively.

Lift Through the Chest: Elevating your chest and pushing it up and through is crucial. This action not only enhances your overall posture but also makes your delts stand out. Imagine lifting your chest towards the ceiling while maintaining your posture.
Click to expand...
ill give it a shot next delt day but itll be like 8 days from now
 
Valdosta said:
u just started ur first cycle and already mog 99% of the board ull be alright
Click to expand...
Not after I was dumb and got fat after a week. I will say, it was worth it. I am doing cardio this time, should definitely help lol
 
4/24
hit chest. lifts went ever so slightly down id say. ive scheduled my turbinate reduction and septoplasty surgeries for early june. that means i have fuckall progress to be made for now. drs said id need to take a week off work at my desk job and close to a month off any exercise. sounds kinda extreme. if i can sit at home why cant i sit at work... we'll see. i'm hoping theyre just exaggerating for their own liability's sake like most surgeons do. that means i'll have cruised for over 3 months or so when its all done though. which means it ought to be blast time. i'll likely maintain and eat decent til then, then start cranking up doses of some hair safe compounds, run the bodyfat below 10% by the end of july, then crank gh to 15 and put some size on.

Butterfly (Pec Deck)
Set 1: 190 lbs x 14
Set 2: 190 lbs x 9
Set 3: 170 lbs x 9
Set 4: 170 lbs x 7

Bench Press (Dumbbell)
Set 1: 80 lbs x 10
Set 2: 80 lbs x 7
Set 3: 80 lbs x 7

Chest Dip (Weighted)
Set 1: 90 lbs x 5
Set 2: 45 lbs x 8
Set 3: 0 lbs x 10

Bench Press (Cable)
"broken, substitute"
Set 1: 9 lbs x 8

Push Up
Set 1: 13 reps
Set 2: 9 reps
Set 3: 11 reps

meant to add abs to the end of this routine but i forgot. i'll add em in to tomorrows day instead
 
whoopsies. havent lifted in a week. i hit lats last friday. been busy moving. i got a giant studio apartment on a downtown strip in the nice part of Macon. im really happy with the place, its like a giant ballroom, massive windows on 2 sides cuz ive got the whole top floor of a street corner. if i like it here, i'll stay. if not, moving to downtown salt lake around halloween

gunna get back to it once im done unpacking. might get around to meal prepping tomorrow afternoon or sometime early this week. still gotta keep cutting so im ready for a bulk late june
 
Valdosta said:
whoopsies. havent lifted in a week. i hit lats last friday. been busy moving. i got a giant studio apartment on a downtown strip in the nice part of Macon. im really happy with the place, its like a giant ballroom, massive windows on 2 sides cuz ive got the whole top floor of a street corner. if i like it here, i'll stay. if not, moving to downtown salt lake around halloween

gunna get back to it once im done unpacking. might get around to meal prepping tomorrow afternoon or sometime early this week. still gotta keep cutting so im ready for a bulk late june
Click to expand...
Why Salt Lake?
 
Valdosta said:
good bit of tech jobs, mines got an office there so i could just relocate to that once. I was also looking at seattle and a couple other cities but salt lake would just be easiest. i also had a trip there back in december and didnt wanna leave
Click to expand...
Fuck, I hate Utah. But we could get some lifts in. Half of my family lives up around Salt Lake.
 
Valdosta said:
good bit of tech jobs, mines got an office there so i could just relocate to that once. I was also looking at seattle and a couple other cities but salt lake would just be easiest. i also had a trip there back in december and didnt wanna leave
Click to expand...
It sounded like you really like being there why not move there and make that the permanent location it only makes sense right? Sounds like you kind of hate where you are anyway anyways.
 
JACKED_ said:
It sounded like you really like being there why not move there and make that the permanent location it only makes sense right? Sounds like you kind of hate where you are anyway anyways.
Click to expand...
Stop trying to turn him into a Mormon. :)
 
Valdosta said:
whoopsies. havent lifted in a week. i hit lats last friday. been busy moving. i got a giant studio apartment on a downtown strip in the nice part of Macon. im really happy with the place, its like a giant ballroom, massive windows on 2 sides cuz ive got the whole top floor of a street corner. if i like it here, i'll stay. if not, moving to downtown salt lake around halloween

gunna get back to it once im done unpacking. might get around to meal prepping tomorrow afternoon or sometime early this week. still gotta keep cutting so im ready for a bulk late june
Click to expand...
Damn I had a cheat meal and hit that panda express in Valdosta a few months ago. No chance of running into a fellow ASFer now. 😆

That panda express is the worst btw
 
zwhit said:
Damn I had a cheat meal and hit that panda express in Valdosta a few months ago. No chance of running into a fellow ASFer now. 😆

That panda express is the worst btw
Click to expand...
not bad by valdosta standards, used to go to that one a bunch cuz it was near my last job
 
JACKED_ said:
It sounded like you really like being there why not move there and make that the permanent location it only makes sense right? Sounds like you kind of hate where you are anyway anyways.
Click to expand...
the only thing stopping me right now is my new apartment. no way i could afford a giant loft like this in any other down town. id also have to trash half my stuff. im sure ill do it at some pt tho
 
Tuning back in now. Going to be doing my 1 body part a workout split. work out EOD. so hitting each body part once every 2 weeks

meal prepped some shredded chicken. threw some ought mayo and seasoning in it today for "chicken salad." fucking hated it, just shoveled a spoonful in and chased with water. going to throw tomorrows into some butter chicken sauce i made and see if that's better. other than that, having some snacks and 2 big shakes. workout days i'll have some sugar around the lifts

lats
Friday, Apr 25, 2025 at 4:51pm

Pull Up (Weighted)
Set 1: 45 lbs x 10
Set 2: 45 lbs x 7
Set 3: 0 lbs x 9

Bent Over Row (Barbell)
Set 1: 225 lbs x 10
Set 2: 185 lbs x 12

Dumbbell Row
Set 1: 150 lbs x 8
Set 2: 120 lbs x 12
Set 3: 120 lbs x 12

Rope Straight Arm Pulldown
Set 1: 57.5 lbs x 12
Set 2: 50 lbs x 10
Set 3: 50 lbs x 10

quads
Monday, May 05, 2025 at 2:43pm

Leg Extension (Machine)
Set 1: 110 lbs x 17
Set 2: 110 lbs x 14
Set 3: 110 lbs x 14
Set 4: 110 lbs x 17

Squat (Barbell)
Set 1: 245 lbs x 9
Set 2: 265 lbs x 6
Set 3: 225 lbs x 5

belt squat
Set 1: 90 lbs x 9
Set 2: 90 lbs x 6
Set 3: 70 lbs x 10
Set 4: 70 lbs x 7
Set 5: 45 lbs x 12

Hip Adduction (Machine)
Set 1: 130 lbs x 15
Set 2: 130 lbs x 10
Set 3: 130 lbs x 8
 

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