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Shave it off, show those abs.
Approved Log My First Log - Cleaning Up and Locking In Before Blast Off
- Thread starter Frogger
- Start date
After a week of early call ins and late finishes with the 6th such day looming in the morning I've decided to move legs to tomorrow instead of putting in a half ass session and give myself a chance to eat and sleep properly. I do have some time now to move last night's shoulder session out of my notepad.
6/2/25
Weight is still sitting at 85kg, sometimes less depending mostly on hydration and time of day. Blood pressure was 112/61 this morning after a quick breakfast and while in a small rush to get to work. Resting heart rate is still trending down and looks like it'll soon be below 60 while I'm awake. Running for my cardio has really made a massive difference in blood pressure and heart rate over the past couple of months.
Now the gym session
Shoulders
Started this like most of my sessions with a 2km run to warm up. My shins and calves weren't feeling great but I pushed through.
After stretches I moved straight to the plate loaded shoulder press machine
15x40kg
15x40kg
10x80kg
7x120kg - I would like to get this working weight up to around 10 reps consistently in the coming weeks
5x120kg
10x100kg
10x90kg
10x80kg
10x60kg - I could have done more drop sets without the rapid reduction in weight but I wanted to leave some gas in the tank for isolations
Interim - Some core work to give my shoulders a few minutes to rest and recover their power
Incline crunches - steepest incline bodyweight only
20
15
10
10
Back to shoulders
Pin stack machine rear delt fly
10x33kg
10x47kg
10x54kg
10x54kg
10x40kg
Dumbbell lateral raise
10x7kg
10x10kg
10x9kg
10x8kg
10x7kg
Dumbbell front delt raise
10x10kg
10x10kg
10x10kg
10x8kg
As always, regardless of the effort in the gym at the time it feels like a piss poor effort when I'm putting it together here. I didn't go to complete failure because I didn't want to be stuck in the carpark for 15 minutes unable to lift my arms to the steering wheel.
Upcoming leg session I'll put some real effort in and hopefully not feel underwhelmed at my own performance when I put together my next post.
As a side note I had my first really bad delt pin today. I must have hit both a nerve and a blood vessel or something. Lots of twitching on the way in, a gush of blood on the way out despite using a short 27g and waiting 10+ seconds before removal, and a massive cork that thankfully went away with a minute of massaging.
6/2/25
Weight is still sitting at 85kg, sometimes less depending mostly on hydration and time of day. Blood pressure was 112/61 this morning after a quick breakfast and while in a small rush to get to work. Resting heart rate is still trending down and looks like it'll soon be below 60 while I'm awake. Running for my cardio has really made a massive difference in blood pressure and heart rate over the past couple of months.
Now the gym session
Shoulders
Started this like most of my sessions with a 2km run to warm up. My shins and calves weren't feeling great but I pushed through.
After stretches I moved straight to the plate loaded shoulder press machine
15x40kg
15x40kg
10x80kg
7x120kg - I would like to get this working weight up to around 10 reps consistently in the coming weeks
5x120kg
10x100kg
10x90kg
10x80kg
10x60kg - I could have done more drop sets without the rapid reduction in weight but I wanted to leave some gas in the tank for isolations
Interim - Some core work to give my shoulders a few minutes to rest and recover their power
Incline crunches - steepest incline bodyweight only
20
15
10
10
Back to shoulders
Pin stack machine rear delt fly
10x33kg
10x47kg
10x54kg
10x54kg
10x40kg
Dumbbell lateral raise
10x7kg
10x10kg
10x9kg
10x8kg
10x7kg
Dumbbell front delt raise
10x10kg
10x10kg
10x10kg
10x8kg
As always, regardless of the effort in the gym at the time it feels like a piss poor effort when I'm putting it together here. I didn't go to complete failure because I didn't want to be stuck in the carpark for 15 minutes unable to lift my arms to the steering wheel.
Upcoming leg session I'll put some real effort in and hopefully not feel underwhelmed at my own performance when I put together my next post.
As a side note I had my first really bad delt pin today. I must have hit both a nerve and a blood vessel or something. Lots of twitching on the way in, a gush of blood on the way out despite using a short 27g and waiting 10+ seconds before removal, and a massive cork that thankfully went away with a minute of massaging.
Actually a very impressive session. @Frogger I see a lot of volume, the key will be food here how much protein you doing?
Aiming for 200g though sometimes falling short slightly or getting probably too much in a single meal rather than spacing it out through the day. This, as well as any benefits from carb timing will improve once I can start meal prepping again.
I've bought a fridge to fit in the limited space I can make for it but it's been put on back order for a few weeks.
I'll also have much more time to cook more than one or two decent meals a day in the coming weeks now that we're past the need for so much overtime.
The macros I'm trying to stay around are 200p 250c 75f until I can't lose weight at 2500kcal. I generally maintain weight right around 3000 or slightly above and I'll remove carbs as necessary.
There was a slight issue with my macro calculations recently as the database was attributing the wrong fat content to my Greek yoghurt but now that I know that I'll be switching the brand to a much lower fat one.
I would try to push in protein and bars if you can so you can get more dense food. @Frogger
you likely hit a blood vessel that's why it was twitching like that.
nothing serious but next time pull out and then redo a new needle and hit a different spot.
nothing serious but next time pull out and then redo a new needle and hit a different spot.
Shaved tonight and because I misplaced my clippers in a recent move it took an hour and killed two fresh razors even after attacking as much as I could with scissors. To think I only stopped shaving 2-3 months ago.
I'll put up another picture over the next few days as well as training logs from tonight and the rest of the weekend.
@LevButlerov If I even look at a bar or calorie dense food I'll break into a surplus. Eating 4k calories comes naturally to me so I need to go for lots of veggies to feel full without eating too much. I'll be breaking my protein into more meals over the day when I have the time rather than two large meals and a shake or two at work so hitting 200-230 will be no issue at all.
Sure looking forward to pics and I like your whole food idea, we can do that with more meals to start as well.
Still just waiting to be called back into the doctor to hopefully have an ultrasound scheduled. I've had some bloods taken just as a standard first step to make sure it's not causing any horrible internal issues.
I'm half doubting the doctor actually felt a hernia honestly. There's bugger all fat over the spot and I've been unable to feel or see anything bulging myself or any difference in the surface of the muscle. I'm staying away from squats for the moment because that's the only movement where I've been able to feel what I thought was a hernia.
@Frogger awesome log right here!
Alright, picking back up with legs but first I want to shout out @Genesis Labs . Currently running his test that I bought a while ago (I like to try different labs so I have four or so brands in my stash). He's been in the game since long before I even knew what gear was. Once I've finished with my current test and mast vials (mast is from an old lab that has since met an unfortunate fate) I'll be switching over to @Sydneycitysupplements for the remainder of my cut/cleanup phase and hope to be sticking with them into my blast after March
8/2/25
Skipped cardio here as I didn't want to run before legs and I'd already done 8 hours of walking before coming into the gym
Started off with some crunches and other light core work along with my stretches. I find this key to getting my hips etc. ready for leg press to avoid messing with my lower back on the leg press.
I know these are baby numbers to some of the big fellas here, but my legs need a lot more development still.
Leg press
13x50kg - this set was just to stretch my hips out more than anything and to get ready for some weight
10x100kg
10x200kg
10x200kg
7x200kg - will be looking to push my working weight up towards 250kg in the 7-10 rep range in the coming weeks. I know it's doable
10x150kg
Seated hamstring curl
10x61kg
10x75kg
10x89kg
10x75kg
Quad extension machine - these are the real baby numbers and I could make the excuse that my legs were already tired, but my quads are just plain weak for how long I've been in the gym. It's time to fix that
10x61kg
10x75kg
10x82kg
7x89kg
5x75kg
Horizontal calf press machine
Done as essentially supersets inside of my quad extension sets. I didn't log these in detail
After this I was expecting to be called to leave the gym to pick someone up at any minute so I surfed the DB rack with bicep curls waiting for the call. In hindsight I should have logged this as I got a good 6 or so sets at a working weight between 15-20kg.
I'll attach a picture of one of my meals below as well as a physique shot that I'm not overly happy with. I'm not a fan of how small and soft I look after shaving so I'll have to drop considerably more fat before I'm close where I want to be.
As for the meal, this is how most of my home meals go. Pick a type of ground meat, usually kangaroo but the last few days turkey, brown and season it in the pan, then either remove from the pan and cook veggies separately before adding it back in or cook it all together. Carbs are optionally added on the side depending on the time of day and how my calorie allotment is shaping up for the day. It isn't particularly pretty but it's quick, tasty, and easy to control the macros with. A good collection of sauces and spices in the kitchen keeps things fresh too.
8/2/25
Skipped cardio here as I didn't want to run before legs and I'd already done 8 hours of walking before coming into the gym
Started off with some crunches and other light core work along with my stretches. I find this key to getting my hips etc. ready for leg press to avoid messing with my lower back on the leg press.
I know these are baby numbers to some of the big fellas here, but my legs need a lot more development still.
Leg press
13x50kg - this set was just to stretch my hips out more than anything and to get ready for some weight
10x100kg
10x200kg
10x200kg
7x200kg - will be looking to push my working weight up towards 250kg in the 7-10 rep range in the coming weeks. I know it's doable
10x150kg
Seated hamstring curl
10x61kg
10x75kg
10x89kg
10x75kg
Quad extension machine - these are the real baby numbers and I could make the excuse that my legs were already tired, but my quads are just plain weak for how long I've been in the gym. It's time to fix that
10x61kg
10x75kg
10x82kg
7x89kg
5x75kg
Horizontal calf press machine
Done as essentially supersets inside of my quad extension sets. I didn't log these in detail
After this I was expecting to be called to leave the gym to pick someone up at any minute so I surfed the DB rack with bicep curls waiting for the call. In hindsight I should have logged this as I got a good 6 or so sets at a working weight between 15-20kg.
I'll attach a picture of one of my meals below as well as a physique shot that I'm not overly happy with. I'm not a fan of how small and soft I look after shaving so I'll have to drop considerably more fat before I'm close where I want to be.
As for the meal, this is how most of my home meals go. Pick a type of ground meat, usually kangaroo but the last few days turkey, brown and season it in the pan, then either remove from the pan and cook veggies separately before adding it back in or cook it all together. Carbs are optionally added on the side depending on the time of day and how my calorie allotment is shaping up for the day. It isn't particularly pretty but it's quick, tasty, and easy to control the macros with. A good collection of sauces and spices in the kitchen keeps things fresh too.
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