• 💪 Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • 🔥 Kits4Less.com #1 MOST LAB-TESTED SOURCE — 25% OFF YOUR FIRST ORDER! 🔥

Valdosta Log

SB Labs
w1d2 push for open
4c skim: 360cal 32p
4 whey: 520cal 96p
2lb breast: 1,040cal 200p
2tbs oil: 240cal
seasoning: 100cal
1200g rice: 780cal
coke: 420cal
crackers: 200cal
total: 4440cal 328p

so today was "clean eating." just chicken and rice for the majority of it. couple shakes, couple little cokes and crackers. it was really easy to get this volume of food down. i coulda ditched the cokes and ate 2 more dull meals, but they work well as appetite suppressants.

tomorrow i'll be trying something new. gunna push things around to allow for sugary meal pre and postwo with slin (novalin r, my huma hasnt come in). and i think im gunna add some cardio so i can bump up my cals a lil.

rearranged my training days. chest, aux, shoulders, back, aux, arms, legs. that way i can take a volume approach to legs and arms over the weekend with extra time. and im hitting small muscles 2x a week, large muscles once. this week in particular i switched shoulders and aux so i hit shoulders today. because my forearm gear comes in tomorrow so i wanna use it tomorrow.

Overhead Press (Barbell)
Set 1: 145 lbs x 8
Set 2: 125 lbs x 8
Set 3: 95 lbs x 13
Set 4: 75 lbs x 12
Set 5: 75 lbs x 11

Triceps Extension (Barbell)
Set 1: 105 lbs x 6
Set 2: 65 lbs x 14
Set 3: 65 lbs x 11
Set 4: 65 lbs x 10
Set 5: 65 lbs x 9

Skullcrusher (Barbell)
Set 1: 65 lbs x 6
Set 2: 45 lbs x 13
Set 3: 45 lbs x 13
Set 4: 45 lbs x 8
Set 5: 45 lbs x 9

Lateral Raise (Dumbbell)
Set 1: 15 lbs x 23
Set 2: 15 lbs x 16
Set 3: 15 lbs x 18
Set 4: 15 lbs x 17
Set 5: 15 lbs x 17

Rear Delt Reverse Fly (Dumbbell)
Set 1: 15 lbs x 11

started with ohp to warm up my elbows at a larger angle before targeting triceps. i liked this approach. i didnt like having my overhead extensions before skullcrushers because my equipments kinda jank so it felt risky. gunna switch those two next time. tried to to cgbp but didnt like the movement or my equipment or something. lateral raises with plates went well. rear delt fly did not. hopefully my rows will hit them. if not i can try doing reverse flies unilaterally with my landmine.
 
w1d3 push for open
realized i counted macros wrong yesterday. obv 1200g of rice is way more cals than what i listed. so i ended up low 5000s. was still pretty easy to eat. today i changed it up and sipped on some skim all day. i was trying to save room for some cereal ore and post wo, but i actually missed my chicken and rice so i made that pre and postwo instead. getting really damn tired of cooking so much with how much i'm eating. i either need to find a way to make chicken in the crockpot without it being a watery mess or just give up and do 2 gals of skim a day with only a lil meat. i actually really wanna try that. ive got some stunning cheesy chicken&rice burritos for tomorrow. if i could find a way to make em quicker i wouldnt mind doing them every meal every day.

11/5/25 diet
whey: 260cal 48p
gal skim: 1440cal 128p
chocolate syrup: 1000cal
8oz breast: 260cal 50p
.5tbs butter: 50cal
sauce: 20cal
250g rice: 325cal
8oz breast: 260cal 50p
.5tbs butter: 50cal
sauce: 20cal
250g rice: 325cal
whey: 390cal 72p
coke: 140cal
4540cal 348p

hit my forearm rest day. actually ended up being my longest gym day despite being a rest day. i got the strap type forearm thing u guys have probably seen as well as a half dumbell type thing. the half dumbell actually ended up working way better for most things. reps and sets are hard to gauge progress on because minor form changes are inevitable

Hanging Knee Raise
Set 1: 13 reps
Set 2: 9 reps
Set 3: 9 reps

Lying Neck Curls (Weighted)
Set 1: 25 lbs x 9
Set 2: 25 lbs x 6
Set 3: 15 lbs x 8

pronator curl
Set 1: 30 lbs x 10
Set 2: 30 lbs x 12
Set 3: 30 lbs x 10
Set 4: 15 lbs x 18
Set 5: 15 lbs x 17

supinator curl
Set 1: 5 lbs x 17
Set 2: 5 lbs x 9
Set 3: 5 lbs x 8
Set 4: 5 lbs x 7
Set 5: 5 lbs x 5

wrist curl
Set 1: 95 lbs x 14
Set 2: 95 lbs x 11
Set 3: 95 lbs x 9
Set 4: 95 lbs x 12
Set 5: 95 lbs x 12

wrist curl bench
Set 1: 5 lbs x 12
Set 2: 5 lbs x 12
Set 3: 5 lbs x 11
Set 4: 5 lbs x 11
Set 5: 5 lbs x 15

Wrist Roller
Set 1: 15 lbs x 4
Set 2: 15 lbs x 2
Set 3: 15 lbs x 2
Set 4: 10 lbs x 3
Set 5: 10 lbs x 2
 
w1d4 push for open
filling out like crazy rn. going to bed a lil shy of 200.
IMG_9529.jpeg
1.5lb breast: 780cal 150p
6oz mozz: 480cal 42p
200g rice: 260cal
3 tortilla: 660cal
nacho cheese: 350cal 5p
coke: 420cal
slim jims: 140cal 6p
crackers: 200cal
whey: 260cal 48p
2c skim: 180cal 16p
chocolate syrup: 100cal
whey: 260cal 48p
2c skim: 180cal 16p
4,270cal 331p
looks like i slightly undershot my macros :/ was helping gf do stuff and that blocked out like 4hrs of eating. trying something new tomorrow. gunna try downing 2 gallons of skim milk. i can get them for 2 bucks each so thats 256g of protein for 4 bucks. unbeatable. however, i made the best meal preps ive ever seen for my other meals tomorrow.
IMG_9521.jpeg
if these are good af, i'll kill all four off early in the day, then make 4 more after work and sub out a gallon of skim milk for the 4. and just have 1gal skim 2lb chicken instead of 2gal skim 1lb chicken.

Pull Up (Weighted)
Set 1: 0 lbs x 14
Set 2: 0 lbs x 9
Set 3: 0 lbs x 9
Set 4: 0 lbs x 9

Meadows Rows (Barbell)
Set 1: 45 lbs x 21
Set 2: 45 lbs x 19
Set 3: 45 lbs x 20

landmine shrug
Set 1: 90 lbs x 17
Set 2: 90 lbs x 13
Set 3: 90 lbs x 12

T Bar Row
Set 1: 90 lbs x 15
Set 2: 90 lbs x 12
Set 3: 90 lbs x 11

this workout finished in just under an hour. was a huuge fan of it. everything felt great. love the equipment ive got, doubt id need anything else back wise. maybe a platform for my tbar stuff but i could prob just buy a couple cinder blocks
 
Ghostface said:
Sorry if I missed it...what are you running right now?

Looking great bro
Click to expand...
1640 test or somewhere round there. 10iu gh and maybe 35 long acting slin am. just tried patching up some shitty test i got from china. i cut it with some other stuff to get rid of the pip and shot 2ml in my pec just now so we'll know if it worked in the morning
 
Oakley6575 said:
What is the obsession with soda? Why wouldn't you save those calories for real food and drink coke zero or something?
Click to expand...
Have you tasted the stuff!?!?! It's incredible! Coca-cola is truly a marvel of modern science and the absolute perfect beverage. Let me see water clean corroded battery terminals while also tasting amazing.
 
Ghostface said:
Yeah, you look dry AF

That much test would have me holding some serious water without primo,mast,eq etc
Click to expand...
usually me too, but i guess not eating fast food twice a day helps 🤣 im a new man. eating out hasnt even crossed my mind. my face usually gets destroyed with water on these doses, which makes me pull back or stop. but it looks like i can actually run them now
 
w1d5 push for open
tried the 2gomad strat today. really wasnt bas. had the first gallon down easily by noon (little under 4hrs of sipping) so i had like 10hrs to get the next one down no problem. it did leave me snacking a little more than usual. also i couldve used a coke or two to slow my appetite a bit but i didnt feel like one.
2 gallons skim: 2560cal 256p
1lb chicken: 520cal 100p
1tbs oil: 120cal
seasoning: 30cal
sauce: 160cal
800g rice: 1,040cal
crackers: 600cal
5030cal 356p

hit my rest day (forearms). skipped the abs and neck i was doing last time cuz theyre so damn boring. i'll try not to skip em most of the time. numbers here still mean virtually nothing. constant changing for forms and angles and all. I'll still write it down because it's like someone's watching. if no ones watching im not gunna try

pronator curl
Set 1: 25 lbs x 18
Set 2: 25 lbs x 16
Set 3: 25 lbs x 13

supinator curl
Set 1: 25 lbs x 13
Set 2: 25 lbs x 21
Set 3: 25 lbs x 30

pronator curl
Set 1: 10 lbs x 4
Set 2: 10 lbs x 10
Set 3: 10 lbs x 8

wrist curl
Set 1: 95 lbs x 23
Set 2: 95 lbs x 12
Set 3: 95 lbs x 11

wrist extension
Set 1: 45 lbs x 10
Set 2: 35 lbs x 15
Set 3: 35 lbs x 16

Wrist Roller
Set 1: 25 lbs x 3
Set 2: 25 lbs x 3
Set 3: 25 lbs x 2
Set 4: 15 lbs x 4
Set 5: 15 lbs x 4
 
MindlessWork said:
How's the home gym working out for you so far?
Click to expand...
It has its pros and cons. overall i love the concept. im working away with my own equipment. really getting to make my own path and whatever. feels fulfilling.
lifts wise there are good things and bad things:

back day is phenomenal. i love the equipment ive got. im certain ill make gains and enjoy it.

arm day is kinda meh. biceps dont need anything fancy, so those will grow. i dont feel im hitting triceps as effectively as i was with overhead cable extensions, which i think were responsible for 80% of my arm size. going to figure something out.

shoulders are doable and i never really tried hard on them before so i cant complain.

chest is slightly limited. i used to just do dips and pecdec. now i can just do dips. and some pushups. id like to find one other movement i can do but my rack and bench are too shit for me to try benching on it i think. maybe i'll try monday idk

legs i cant go as hard as usual and i dont have as good of diversity of movements, but i was able to hit all the main muscles effectively last time. im able to leave the ego aside and squat little weight because there are no witnesses. tryibg hams for the first time today so we'll see if those are gtg. calves arent being hit as effectively as when i had access to a leg press though
 
w1d6 push for open
2c skim: 180cal 16p
2whey: 230cal 48p
coke: 140cal
1lb breast: 520cal 100p
1tbs oil: 120cal
seasoning: 30cal
sauce: 68cal
400g rice: 520cal
gal skim: 1,280cal 128p
strawberry syrup: 1000cal
triple flamethrower burger: 930cal 56p
coke: 450cal
med fry: 340cal
ketchups: 50cal
5858cal 348p
had gf over so we went on a dq date to start the evening off so my macros got a little screwed :/ not adding fast food back into the diet though, that was just a date thing.

hit arms. i liked doing skullcrushers before overhead extensions, they made the overheads feel safer with the lighter weight.

Chin Up (Weighted)
Set 1: 0 lbs x 13
Set 2: 0 lbs x 12
Set 3: 0 lbs x 10
Set 4: 0 lbs x 8
Set 5: 0 lbs x 8

Skullcrusher (Barbell)
Set 1: 85 lbs x 13
Set 2: 65 lbs x 16
Set 3: 65 lbs x 14
Set 4: 65 lbs x 13
Set 5: 65 lbs x 10

Bicep Curl (Barbell)
Set 1: 85 lbs x 10
Set 2: 85 lbs x 8
Set 3: 65 lbs x 11
Set 4: 65 lbs x 8
Set 5: 65 lbs x 8

Triceps Extension (Barbell)
Set 1: 65 lbs x 4
Set 2: 35 lbs x 18
Set 3: 35 lbs x 24
Set 4: 35 lbs x 23
Set 5: 35 lbs x 20

i lowered the weight a good bit and upped the rep to tone the muscle 😎 not really i just felt safer on my joints and equipment doing so. i'm thinking about getting a bar like that on @eazy_ recommended for the landmine squats so i have different angle handles i can use for these arm movements. would open up a more neutral grip for curls and skullcrushers and stuff. i havent tried the hack squat yet to know if i need the bar for that
 
w1d7 push for open
had the gf with me and so i had to take her to a fastfood breakfast. just did a little $4 combo for myself because the main pledge against eating out has been money. i bulk produced some chicken and divied it out for 1lb today, 1.5lb tomorrow and 1.5 tuesday. measured cook, not raw.i kinda wanna lower that down to 12oz and bump my skim intake back to 2gal. ive been dry as hell despite the high test and im pretty sure its the potassium from the milk; each milk jug ends up giving me bout double the drv.
whey: 390cal 72p
chocolate syrup: 200cal
2c skim: 160cal 16p
bacon egg cheese: 400cal 9p
med hashbrown: 520cal
ketchup: 40cal
coke: 280cal
800g rice: 1040cal
1lb cooked breast: 720cal 140p
sauce: 220cal
14c skim: 1120cal 112p
5,090cal 349p

hit legs today. equipment is reaaaally holding me back here. my squat rack is too narrow for me to even grab the bar properly. hard af to rerack. i got my new hacksquat thing and it was wonky af. i kinda got it sorted out by the end but eh. idk if its that great. i'm definitely limiting myself by hitting legs with what i have.

Squat (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 9
Set 3: 225 lbs x 6

Hack Squat
Set 1: 135 lbs x 13
Set 2: 135 lbs x 12
Set 3: 135 lbs x 13
Set 4: 165 lbs x 8
Set 5: 90 lbs x 7

Bulgarian Split Squat
Set 1: 50 lbs x 8
Set 2: 0 lbs x 14

Romanian Deadlift (Barbell)
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 8

Sumo Deadlift
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

that measly bit of work ended up taking like 2.5hrs. a lot of it was learning the equipment and the forms and such. i dont have dumbbells to do the bss with, and the plates i was holding would hit the ground at the bottom if i held em normally. ive also really never done rdls. i managed to feel them in my hams on the way down, but not up. and ive never really done sumo deadlifts but was doing it with a wide squat 0 hinge type stance in hopes to focus adductors. it kinda favored ass though. i'll switch back to my landmine version next time so i can get better adductor emphasis.
 
w2d1 push for open
fasted weight: 192.6 (+8.6)
12oz cooked chk: 540cal 105p
sauce: 160cal
700g rice: 910cal
2gal skim: 2,520cal 256p
crackers: 400cal
slimjims: 140cal 6p
coke: 240cal
4,910cal 367p
meals were meh today. wasnt a huge fan. still loving the 2 gallons of milk approach, but im thinking if i sub one gallon out for whey, i can reappropriate some calories to use chocolate or strawberry syrup in my one gallon. still tweaking and learning

i hit chest. ive got one of those converging press machines coming in tomorrow so i wish i switched these two days. i may sub my friday forearm day out for a new chest day just to see how it is.
i did bodyweight dips instead of weighted here today. i like the pump from them better. but obv weighted is better for progressive overload. i'll mix it up here and there. did my uni standing calf raises with a weight belt attached. very easy to progress on this and its a straight leg calf movement, so i guess i dont need a fancy machine after all.
did the pushups, curls, and calves circuit style to save time. seems like a good approach

Chest Dip (Weighted)
Set 1: 0 lbs x 18
Set 2: 0 lbs x 15
Set 3: 0 lbs x 13
Set 4: 0 lbs x 13
Set 5: 0 lbs x 12

Bicep Curl (Barbell)
Set 1: 105 lbs x 10
Set 2: 105 lbs x 8
Set 3: 105 lbs x 8
Set 4: 65 lbs x 17
Set 5: 65 lbs x 15
Set 6: 65 lbs x 13
Set 7: 65 lbs x 12
Set 8: 45 lbs x 21
Set 9: 45 lbs x 21
Set 10: 45 lbs x 20

Single Leg Standing Calf Raise (Barbell)
Set 1: 45 lbs x 23
Set 2: 45 lbs x 23
Set 3: 45 lbs x 20
Set 4: 45 lbs x 20
Set 5: 45 lbs x 18
Set 6: 45 lbs x 16
Set 7: 0 lbs x 28
Set 8: 0 lbs x 30
Set 9: 0 lbs x 30
Set 10: 0 lbs x 26

Push Up (Weighted)
Set 1: 0 lbs x 24
Set 2: 0 lbs x 22
Set 3: 0 lbs x 22
Set 4: 0 lbs x 21
Set 5: 0 lbs x 21

🚨🚨🚨finally hit 18" arms (with bicep pump)
big milestone i think
IMG_9670.jpeg
 
Ghostface said:
U dont have any problem doing the 2 gallons of skim? I think I'd be nauseated all day lol
Click to expand...
nah ive got a decent desk job and i can sip on it all day. first ones been down in bout 4hrs both times ive got for 2 gallons. the only problem with this or even 1 gallon is if i get distracted and let too much time lapse. like a 3hr break or something while i go to the store or put together some gym equipment or something. then im stuck having to down a few big glasses right before bed. like last night i actually had to get up to pee 5 times because of this. my sleep quality was still amazing because of the potassium though so it doesnt even matter in the end
 
w2d2 push for open
was out with friends all day so i ate out a couple times. hit rock climbing. grabbed 2 more horse stall mats to expand my gym. still made sure to break 350g of protein, but likely went way overboard on calories.

hit a really good forearm day. one of my favorite workouts of all time. im still messing around with my equipment and learning new ways to use the stuff but i think ive got it figured out. ive found it best to use my rope handle thing wrapped around my wrist while doing curls to emphasis different forearm muscles instead of using it for isolations.

TUESDAY aux/rest
Tuesday, Nov 11, 2025 at 12:23pm

Hanging Knee Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

Lying Neck Curls (Weighted)
Set 1: 25 lbs x 10
Set 2: 25 lbs x 7
Set 3: 15 lbs x 10

pronator curl iso
Set 1: 30 lbs x 19
Set 2: 30 lbs x 14
Set 3: 30 lbs x 14

supinator curl
Set 1: 30 lbs x 20
Set 2: 30 lbs x 20

rope curl
Set 1: 30 lbs x 17
Set 2: 30 lbs x 10
Set 3: 30 lbs x 10
Set 4: 15 lbs x 20
Set 5: 15 lbs x 17

pronator curl
Set 1: 15 lbs x 11
Set 2: 15 lbs x 14
Set 3: 15 lbs x 13
Set 4: 15 lbs x 21
Set 5: 15 lbs x 20

wrist curl
Set 1: 115 lbs x 18
Set 2: 115 lbs x 14
Set 3: 95 lbs x 14
Set 4: 95 lbs x 12
Set 5: 95 lbs x 19

wrist extension
Set 1: 45 lbs x 10
Set 2: 35 lbs x 14
Set 3: 35 lbs x 22
Set 4: 35 lbs x 24
Set 5: 35 lbs x 28

ive got a chest press machine coming in soon so my friday forearm day may get subbed for a chest day. altho i loved this forearm day so i may wanna hit it again then. not sure
 

Latest threads

Back
Top