Approved Log My Journey to Shredded Physique Log

[powerlifts]

Guys, I wanted to start a journal to keep myself accountable and get some advice and help along the way. I've been training and cycling for the past 15 years on and off. I've never actually done anything like this so go easy on me lol. I'm at the lowest point of life when it comes to my body composition at the moment. But I guess I can only go up from here.

Age 36
Height 169cm
Body weight 80kg

Training
Monday - chest, traps, shoulders and hamstrings
Tuesday - F45
Wednesday- back, biceps, triceps and hamstrings
Thursday- F45
Friday - F45
Saturday- rest
Sunday - rest

Nutrition
Morning
eggs, cereal, 1 slice of bread and coffee

After training
Protein shake

Late afternoon (sometimes)
Tuna and rice

Dinner
Carbs and protein

My cycles in the past have consisted of Test-e, tren-e, mast and var. I've always done my PCT. I have my gear ready but won't be starting yet.

My pics are the most current. To be totally transparent, I've been lazy for the past few++ months. I haven't been very consistent but just started now to really get back into it.

 

[Eddie Haskell]

Guys, I wanted to start a journal to keep myself accountable and get some advice and help along the way. I've been training and cycling for the past 15 years on and off. I've never actually done anything like this so go easy on me lol. I'm at the lowest point of life when it comes to my body composition at the moment. But I guess I can only go up from here.

Age 36
Height 169cm
Body weight 80kg

Training
Monday - chest, traps, shoulders and hamstrings
Tuesday - F45
Wednesday- back, biceps, triceps and hamstrings
Thursday- F45
Friday - F45
Saturday- rest
Sunday - rest

Nutrition
Morning
eggs, cereal, 1 slice of bread and coffee

After training
Protein shake

Late afternoon (sometimes)
Tuna and rice

Dinner
Carbs and protein

My cycles in the past have consisted of Test-e, tren-e, mast and var. I've always done my PCT. I have my gear ready but won't be starting yet.

My pics are the most current. To be totally transparent, I've been lazy for the past few++ months. I haven't been very consistent but just started now to really get back into it.

@powerlifts Positive log start I like it bro

real good base info but lets get some details into the log and updates, updates are most important (use reply button to update)

diet, please update actual diet you're eating as you eat it, meals foods and timing, crucial for you to get shredded
training, please update actual exercises and weights and reps as you do them
also update your cardio as you go
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

on supplements what supps do you take? list them please multis organ support etc and throw up a pic of them

on pics
you got a pic of you face blurred great start, you have a power muscle base, you look amazing already, just need to cut down
share pics of your meals please
pics of your training
and pics of your gear along with gear list you using in details

most important keep sharing and updating

 

[Pigsy]

Guys, I wanted to start a journal to keep myself accountable and get some advice and help along the way. I've been training and cycling for the past 15 years on and off. I've never actually done anything like this so go easy on me lol. I'm at the lowest point of life when it comes to my body composition at the moment. But I guess I can only go up from here.

Age 36
Height 169cm
Body weight 80kg

Training
Monday - chest, traps, shoulders and hamstrings
Tuesday - F45
Wednesday- back, biceps, triceps and hamstrings
Thursday- F45
Friday - F45
Saturday- rest
Sunday - rest

Nutrition
Morning
eggs, cereal, 1 slice of bread and coffee

After training
Protein shake

Late afternoon (sometimes)
Tuna and rice

Dinner
Carbs and protein

My cycles in the past have consisted of Test-e, tren-e, mast and var. I've always done my PCT. I have my gear ready but won't be starting yet.

My pics are the most current. To be totally transparent, I've been lazy for the past few++ months. I haven't been very consistent but just started now to really get back into it.

Good start to your log, will.be following for the ride

 

[stevesmi]

you can definitely improve big time

 

[Mobster]

On wards and upwards

 

[Quadsweep]

looking really good man
this is a good start to the log

 

[BodyMonster34]

bro where is the red meat?
cereal is not food for real men

 

[JasonPriest]

it's okay if you've been lazy
now with the log started you can turn up things another notch

 

[Wootoom]

you definitely need to improve your diet
that's going to be important here

 

[Vadim Fedorov]

you're not gonna grow off bread cereal and protein shakes
You need real food and you need it now

 

[2Thick]

make sure you keep us updated
I like how you're being honest so far

 

[e2]

once you get things turned up a notch
you will be in top shape in no time

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

Bros you lookin' good so far
you lose a couple percent body fat you'll be sick

 

[ROIDDERS]

I think you have a lot of room to improve
but you have good base to work with

 

[chesty]

will help you adjust things as things go along
it right off the bat why are you training hamstrings like that

 

[Ulter]

I would dedicate a full day to legs
instead of mixing in hamstrings on upper body days

 

[ballin2504]

You’ve got a good base just stay consistent

 

[Masonic Bodybuilder]

I am in to follow along. These logs are definitely great for accountability.

 

[25homes]

Great to see you start log. You got the pics and we are here to support you

 

[powerlifts]

you definitely need to improve your diet
that's going to be important here

Are you able to give me some suggestions?

 

[powerlifts]

will help you adjust things as things go along
it right off the bat why are you training hamstrings like that

In Previous years my training was very different. I would dedicate 2 days a week for my legs. Back then I never use to do F45.

The reason I am throwing in hamstring like that.. At F45 we also do a lot of leg workouts but we never do any hamstrings. So I just wanted to make sure that I get them in.

 

[powerlifts]

Bros you lookin' good so far
you lose a couple percent body fat you'll be sick

I'm having issues with trying to loose that fat.

 

[Eddie Haskell]

Are you able to give me some suggestions?

@powerlifts hard to do that as you havent updated us, you need to update us for a few weeks at least

I'm having issues with trying to loose that fat.

yes thats why we need more weeks of meal and training shares so we can actually help you in detail bro

 

[Noah Wixx]

This all starts with changing around the diet and ditching simple carbs for complex carbs, cut the junk out

 

[powerlifts]

Guys, apologies for not posting just had a few things going on. I have finally wrote my calories using this app and discovered that Im on approx. 1700 calories a day. I attached pic of what I have been eating daily.

 

[s.gentz]

Guys, apologies for not posting just had a few things going on. I have finally wrote my calories using this app and discovered that Im on approx. 1700 calories a day. I attached pic of what I have been eating daily.

What are the goals of this cycle? 1700cals is barely enough to function on. I don't even go that low in contest prep.
This F45 training looks to be HIT style training? If that's the case you def need to bring up your carbs. Your body is going to go into starvation mode and start storing fat. Discuss what your goals are and lets fix the diet.

 

[Eddie Haskell]

Guys, apologies for not posting just had a few things going on. I have finally wrote my calories using this app and discovered that Im on approx. 1700 calories a day. I attached pic of what I have been eating daily.

@powerlifts protein is high I like that
but you not changing at all? and calories low
how much training output you got?

 

[powerlifts]

What are the goals of this cycle? 1700cals is barely enough to function on. I don't even go that low in contest prep.
This F45 training looks to be HIT style training? If that's the case you def need to bring up your carbs. Your body is going to go into starvation mode and start storing fat. Discuss what your goals are and lets fix the diet.

My goal is to shred up. I know I 've hit a complete plateau because I'm not loosing any fat or making any progress. I know its my food and cals. Could you guys guide on me on the amount of cals I need and what foods to eat?

 

[powerlifts]

@powerlifts protein is high I like that
but you not changing at all? and calories low
how much training output you got?

This is my current training:

Training
Monday - chest, traps, shoulders and hamstrings
Tuesday - F45
Wednesday- back, biceps, triceps and hamstrings
Thursday- F45
Friday - F45
Saturday- rest
Sunday - rest

 

[Npcclassicphysique champ]

My goal is to shred up. I know I 've hit a complete plateau because I'm not loosing any fat or making any progress. I know its my food and cals. Could you guys guide on me on the amount of cals I need and what foods to eat?

@powerlifts we need to see more food that you eat now share more
more diet meals and foods so to lose bodyfat you need to mod a diet
how do we mod if we dont see regular updates? please update us

This is my current training:

Training
Monday - chest, traps, shoulders and hamstrings
Tuesday - F45
Wednesday- back, biceps, triceps and hamstrings
Thursday- F45
Friday - F45
Saturday- rest
Sunday - rest

f45? what is that

 

[stevesmi]

I would dedicate an entire day for legs
however your split routine can work at least in the intermediate term

 

[Mobster]

Post sets, reps and poundages

 

[Quadsweep]

What specifically do you need help with with your diet

 

[BodyMonster34]

bro where you at you left us hanging

 

[JasonPriest]

definitely update this log ASAP

 

[Wootoom]

definitely work to do when it comes to your training

 

[Vadim Fedorov]

I would follow a four-day split and simplify things

 

[2Thick]

don't do circuit training it's not ideal

 

[e2]

it makes more sense to split your workouts up even in a three-day split

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

Bros F45 that like circuit training or what?

 

[ROIDDERS]

too many muscle groups being hit on Monday and Wednesday

 

[chesty]

I like that you take the weekends off at least do some cardio maybe in the morning for 10 minutes

 

[Ulter]

why hamstrings twice a week?

 

[Masonic Bodybuilder]

Definitely post up more detail on your workouts.

 

[ballin2504]

I would dedicate an entire day for legs
however your split routine can work at least in the intermediate term

I split mine between quad focused days and hamstring focused days

 

[25homes]

This is my current training:

Training
Monday - chest, traps, shoulders and hamstrings
Tuesday - F45
Wednesday- back, biceps, triceps and hamstrings
Thursday- F45
Friday - F45
Saturday- rest
Sunday - rest

Good

 

[Tiger Salman Khan]

This is my current training:

Training
Monday - chest, traps, shoulders and hamstrings
Tuesday - F45
Wednesday- back, biceps, triceps and hamstrings
Thursday- F45
Friday - F45
Saturday- rest
Sunday - rest

Rest days are important too....good workout routine......

 

[powerlifts]

Hope you guys are having a great week. These are my meals, and I will be posting more along the way. My training is going well and I've added an extra day of weigh training. My foods are around 2500cals a day.

 

[powerlifts]

After a weights session

 

[Npcclassicphysique champ]

Hope you guys are having a great week. These are my meals, and I will be posting more along the way. My training is going well and I've added an extra day of weigh training. My foods are around 2500cals a day.

@powerlifts clean food i like the meals keep sharing

After a weights session
View attachment 37593

wow you're looking much bigger leaning out and getting wider
shoulders and arms much bigger
leveling up and looking GOOD!

 

[powerlifts]

@powerlifts clean food i like the meals keep sharing


wow you're looking much bigger leaning out and getting wider
shoulders and arms much bigger
leveling up and looking GOOD!

Thanks bro, I've been training hard and have been very consistent. I havent posted much foods or training cause it's really the same and I didnt want bore you guys. But all is going well at the moment. I do want to hit a cycle soon.

 

[LevButlerov]

Thanks bro, I've been training hard and have been very consistent. I havent posted much foods or training cause it's really the same and I didnt want bore you guys. But all is going well at the moment. I do want to hit a cycle soon.

@powerlifts lets do a new cycle next month you ready?

 

[powerlifts]

My training for today...

For each rep 3 seconds down then shoot up

Chest incline press dumbbells
Warm up 22kg
28kg -12
30kg - 10
30kg - 10
30kg - 10

Chest press bench machine
70kg - 12
100kg - 10
100kg - 9
100kg - 9

Incline chest machine
70kg - 10
80kg - 9
80kg - 9
80 kg - 9

Chest fly machine
65kg - 12
75kg - 10
75kg - 10
75kg - 10

Chest incline dumbbell fly
5kg x 4 - 12

Should press machine
45 kg x 4 - 10

Should cables 5kg x 4 - 12
Calf raises 95kg x 4

45mins walk on the treadmill

 

[Eddie Haskell]

My training for today...

For each rep 3 seconds down then shoot up

Chest incline press dumbbells
Warm up 22kg
28kg -12
30kg - 10
30kg - 10
30kg - 10

Chest press bench machine
70kg - 12
100kg - 10
100kg - 9
100kg - 9

Incline chest machine
70kg - 10
80kg - 9
80kg - 9
80 kg - 9

Chest fly machine
65kg - 12
75kg - 10
75kg - 10
75kg - 10

Chest incline dumbbell fly
5kg x 4 - 12

Should press machine
45 kg x 4 - 10

Should cables 5kg x 4 - 12
Calf raises 95kg x 4

45mins walk on the treadmill

@powerlifts cardio on point and reps you can go up on the incline to 15-20 reps add it bro
and how about updated pics please

 

[stevesmi]

not a bad job at all I like the 45 minute cardio

 

[Mobster]

Shoot up = cos speed equals power

 

[average918]

After a weights session
View attachment 37593

Looking good brother

 

[Abolone]

Epic keep it up

 

[e2]

I think 2500 calories a day is perfect

 

[2Thick]

food is looking cleaner and cleaner

 

[Vadim Fedorov]

very pleased with your progress looking good

 

[Wootoom]

solid physique you got the vascularity in your arms

 

[JasonPriest]

very nice bicep shot I can see size on your frame

 

[BodyMonster34]

bro we proud of you keep up the good work

 

[Quadsweep]

nice pose you've got a solid physique and I think you have a lot of potential over the next few years

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

good job man we're proud of you

 

[chesty]

you've got some good vascularity already showing

 

[ROIDDERS]

I think you're barely scratching the surface of your potential

 

[ceo]

Bros definitely see some big things coming from you

 

[25homes]

My training for today...

For each rep 3 seconds down then shoot up

Chest incline press dumbbells
Warm up 22kg
28kg -12
30kg - 10
30kg - 10
30kg - 10

Chest press bench machine
70kg - 12
100kg - 10
100kg - 9
100kg - 9

Incline chest machine
70kg - 10
80kg - 9
80kg - 9
80 kg - 9

Chest fly machine
65kg - 12
75kg - 10
75kg - 10
75kg - 10

Chest incline dumbbell fly
5kg x 4 - 12

Should press machine
45 kg x 4 - 10

Should cables 5kg x 4 - 12
Calf raises 95kg x 4

45mins walk on the treadmill

Great work

 

[ballin2504]

Looking great

 

[powerlifts]

I did my f45 class today. I've also increased my meals and will keep it increased for the next 4 weeks. The F45 I like cause I use it as cardio and just something different to mix it up.

Circuit One
1. Dumbbell single arm flat chest press
2. Overhead reverse lunges (option two: dumbbell Bulgarian split squat)
3. Renegade rows
4. Traditional barbell deadlift (option two: Romanian deadlift)
5. Med ball jack-knife

Circuit Two
1. Bench hops
2. Row machine
3. Kettlebell swings (any arm variation)
4. Speed ladder two- in two-out (option two: suspension trainer in-and-out drop squats)
5. High plank sandbag pull-throughs

 

[Npcclassicphysique champ]

I did my f45 class today. I've also increased my meals and will keep it increased for the next 4 weeks. The F45 I like cause I use it as cardio and just something different to mix it up.

Circuit One
1. Dumbbell single arm flat chest press
2. Overhead reverse lunges (option two: dumbbell Bulgarian split squat)
3. Renegade rows
4. Traditional barbell deadlift (option two: Romanian deadlift)
5. Med ball jack-knife

Circuit Two
1. Bench hops
2. Row machine
3. Kettlebell swings (any arm variation)
4. Speed ladder two- in two-out (option two: suspension trainer in-and-out drop squats)
5. High plank sandbag pull-throughs

@powerlifts you're going to do the 2 circuits or you're doing it now bro? and whats your sets on this?

 

[powerlifts]

@powerlifts you're going to do the 2 circuits or you're doing it now bro? and whats your sets on this?

I did the 2 circuits that day brother. 3 x for each exercise... We get split up in groups. Its quite enjoyable.

 

[powerlifts]

Hey guys, as mentioned before, I've increased my calorie intake and spending more days in the Gym and only doing 2 days of F45.

Yesterday I did Chest, Tris and Abs

DM incline: 4 sets 30kg, 35kgs, 40kgs, 40kgs
Flat bench: 4 sets 70kgs, 80kgs, 90kgs, 90kgs
DM Flys: 4 sets 20kgs, 25kgs, 25kgs, 25kgs
Low Cable Chest Flys: 4 sets 13kgs

Tricep Pushdowns (Rope) 4 sets 40kgs
Skull Crushers 4 Sets 35kgs
Dips 4 sets
Abs in between each tricep workout

 

[Eddie Haskell]

Hey guys, as mentioned before, I've increased my calorie intake and spending more days in the Gym and only doing 2 days of F45.

Yesterday I did Chest, Tris and Abs

DM incline: 4 sets 30kg, 35kgs, 40kgs, 40kgs
Flat bench: 4 sets 70kgs, 80kgs, 90kgs, 90kgs
DM Flys: 4 sets 20kgs, 25kgs, 25kgs, 25kgs
Low Cable Chest Flys: 4 sets 13kgs

Tricep Pushdowns (Rope) 4 sets 40kgs
Skull Crushers 4 Sets 35kgs
Dips 4 sets
Abs in between each tricep workout

@powerlifts you're doing some big weights, thats flat bench 90kg PER hand right?

triceps you should add some weights to the dip if you can

hows your diet man? whats the "increase" you talking about , share a few meal pics please

 

[stevesmi]

any updates on the meals?

 

[powerlifts]

@powerlifts you're doing some big weights, thats flat bench 90kg PER hand right?

triceps you should add some weights to the dip if you can

hows your diet man? whats the "increase" you talking about , share a few meal pics please

Flat bench is 90kg all up, so the bar is 20kgs, and 35kg plates on each side.

 

[Eddie Haskell]

Flat bench is 90kg all up, so the bar is 20kgs, and 35kg plates on each side.

@powerlifts thats strong, you push more man do it
lets see training updated tomorrow

 

[Mobster]

What's F45?

 

[Quadsweep]

nothing wrong with 90 kilograms

 

[BodyMonster34]

bro you should push it harder what's 90 kilograms to pounds

 

[JasonPriest]

I've always trained lighter and it's always worked out good

 

[Wootoom]

make sure that you get those meal pictures up

 

[Vadim Fedorov]

I think the weights are perfect keep it going

 

[2Thick]

F45 sounds like an awesome class

 

[e2]

F45 is an austrlian based gym

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

you definitely have some cool stuff over there in Australia

 

[chesty]

take advantage of the winter time and get some outdoor stuff

 

[ROIDDERS]

we love what you're doing we're proud of you

 

[ceo]

bros make sure you keep pushing

 

[average918]

good job on the benchwork bro, loving this log

 

[powerlifts]

What's F45?

It's basically high-intensity group workouts that combine HIIT, functional training, and circuit training that run for a solid 45 mins.

 

[powerlifts]

bro you should push it harder what's 90 kilograms to pounds

198 Pounds

 

[powerlifts]

make sure that you get those meal pictures up

Air Fried Chicken Schnitzel with Rice and Salad for dinner

 

[25homes]

Hey guys, as mentioned before, I've increased my calorie intake and spending more days in the Gym and only doing 2 days of F45.

Yesterday I did Chest, Tris and Abs

DM incline: 4 sets 30kg, 35kgs, 40kgs, 40kgs
Flat bench: 4 sets 70kgs, 80kgs, 90kgs, 90kgs
DM Flys: 4 sets 20kgs, 25kgs, 25kgs, 25kgs
Low Cable Chest Flys: 4 sets 13kgs

Tricep Pushdowns (Rope) 4 sets 40kgs
Skull Crushers 4 Sets 35kgs
Dips 4 sets
Abs in between each tricep workout

Good work