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Approved Log Training Nutrition Lifestyle Log

DAILY LOG – BACK / BICEPS

Date:
04/20/2026
Body weight: 236.4 lbs
Sleep: 10:30pm - 6:30am
Energy/mood: 8/10
Session duration: 1 hour 20 minutes

View attachment 218127View attachment 218128

Workout (w) - warm up, (f) - to failure

Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 95 lbs x 15 (w)
- Set 3: 95 lbs x 25
- Set 4: 95 lbs x 25 (Started losing from and pushing out fast reps on the last 5-10 reps, roughly can't remember exact reps from when I was lifting)
- Set 5: 95 lbs x 25 (Started losing from and pushing out fast reps on the last 8-10 reps, roughly can't remember exact reps from when I was lifting)
- Set 6: 95 lbs x 25 (Started losing from and pushing out fast reps on the last 10-13 reps, roughly can't remember exact reps from when I was lifting)

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 95 lbs x 25 (Lower back was really feeling it around reps 12-13, upper back has the strength but lower back doesn't so dropped back to 45 lbs for the remaining reps)
- Set 3: 45 lbs x 25 (Lower back was really feeling it from the dead lifts last 10-15 reps pumped out faster just to get it done, probably not the best form but tried)
- Set 4: 45 lbs x 25 (Lower back was really feeling it from the dead lifts last 10-15 reps pumped out faster just to get it done, probably not the best form but tried)

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 25 lbs x 25

One Arm Row (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20
- Set 2: 25 lbs x 25
- Set 3: 25 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (7-foot Olympic bar, clean reps)
- Set 2: 45 lbs x 25 (Cheated the last 5-6 reps throwing my body into it more to get it up, always slow on the down)
- Set 3: 45 lbs x 25 (Cheated the last 6-8 reps throwing my body into it more to get it up, always slow on the down)
- Set 4: 45 lbs x 25 (Cheated the last 8-12 reps throwing my body into it more to get it up, always slow on the down)

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Shrug (Barbell, 1 minute rest)
- Set 1: 95 lbs x 25
- Set 2: 95 lbs x 25
- Hold time at top: 4-5 seconds

Notes:
- Lower back needs to strength up, could handle more weight on the rows I think I could do 95 for 25 if I didn't do the dead lifts first, should be able too after a few weeks and it gets stronger. I spend like 12-16 hours a day sitting at a desk so it's super weak right now.

Nutrition:
- Calories: 1632
- Protein: 103g
- Carbs: 231g
- Fats: 38g

- Nutrition Notes: Same as yesterday, breakfast, rice and chicken then beef stew left overs. Beef stew not tracked macros are for pre and post workout meals only.


Thanks man @BritishCanadian


Yeah I felt like I could do 95 for 20-25 for multiple sets but that was a no go. @LevButlerov :LOL:


Hell yeah thanks man @Mobster


Yeah for sure one good thing about gluten and dairy free is I basically quit eating out entirely. I get a cauliflower crust and dairy free cheese pizza once in a while from pizza pizza that's about it. @stevesmi


Yeah it's right up there with chest, one of the best days for sure. Yeah kickbacks are awesome I can really feel them a lot and get a good pump from them. @ceo
Bros, I love my chest days for sure but yeah kickbacks is cool.
 
DAILY LOG – ACTIVE REST DAY

Went out for hour and a half ride for some cardio. Just resting the rest of the day.

Date: 04/21/2026
Body weight: 237.6 lbs
Sleep: 11:30pm - 7:30am
Energy/mood: 6/10
Session duration: 1 hour 30 minutes

Nutrition:
- Calories: 2626.6 kcal
- Protein: 155.3 g
- Carbs: 292.1 g
- Fats: 80.4 g

- Nutrition Notes: Still waiting for vegan protein to get here to bring the protein up to 210-230g.


i've seen restaurant kitchens. people think if its a nice restaurant its more sanitary. all restaurants are filthy. a bunch of smelly, sweaty dudes with tats and beards running around prepping your food dropping all kinds of increments into it lol.. its bad
Yeah I believe you and from videos I've seen online. :ROFLMAO: never really thought about that when I did eat out though haha

@SemiFunctionalHuman great work man! You’re doing awesome
Thanks man, appreciate it. @ballin2504

You're doing well. Keep it going. Keep pumping that iron.
Thanks man. 💪

I don't think the percentage thing really makes that much of a difference.
No and it's probably not 100% accurate either I just remember reading that, I just meant like if anyone wanted bigger upper arms it's mostly the triceps that makes up most of it. So I always tried to do more sets then biceps to try and develop them more.

sounds pretty good to me.
Yeah should be good then I'll add and change as needed.

Bros, I love my chest days for sure but yeah kickbacks is cool.
Hell yeah man, yeah I love them.
 
Yeah me too but I definitely ate out a lot more before the dietary restrictions for sure. I don't even miss it tbh the only cravings I get that I can't have are Doritos but never fast food or anything. lol
the longer you avoid junk food the less you will crave it. if i smell doritos i get ill, but i used to eat that crap when i was younger
 
DAILY LOG – CHEST / TRICEPS

Date:
04/19/2026
Body weight: 238.0 lbs
Sleep: 11:30 pm - 7:00 am
Energy/mood: 8/10
Session duration: 1 hour 9 minutes

View attachment 217455View attachment 217456

Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 95 lbs x 20
- Set 4: 95 lbs x 13 (Tried for 20 of each set and work up to 25 with this weight but wasn't able too yet, dropped back to just the bar and pushed out the last 12 reps to make it 25 total)
- Set 5: 45 lbs x 25
- Set 6: 45 lbs x 25
- Set 7: 45 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 17
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 29 lbs x 25
- Set 2: 29 lbs x 25 (Last 3-5 reps lost proper form, flaring elbows out more instead of holding them in close)
- Set 3: 29 lbs x 25 (Last 5-10 reps lost proper form, flaring elbows out more instead of holding them in close)
- Set 4: 29 lbs x 25 (Last 5-10 reps lost proper form, flaring elbows out more instead of holding them in close)

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25 (Arms feeling weak on the last 10-13 reps had to use my opposite hand to help it up but tried to hold down as slow as I could)
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25 (f)
- Set 2: 25 lbs x 20 (f)

Notes:
- Somewhere around incline chest and the chest flys, my left leg was feeling weird has a pain from the hip area down the leg.

Nutrition:
- Calories: 1632
- Protein: 103g
- Carbs: 231g
- Fats: 38g

- Nutrition Notes: This what I had so just far today. my breakfast pre workout and then 190g chicken breast and around 100g white rice post workout. Will have a beef stew for dinner not tracking it too much of a pain in the ass. Still waiting for vegan protein and other stuff to get here should get this dialed in more this week.

These are going to be my base macros everyday and it will fluctuate based on milk and sauces. This is the base of all the foods.

- Calories: 2,466 calories
- Protein: 206 g protein
- Carbs: 255 g carbs
- Fats: 71.6 g fat

So by the time I added in milk, sauces etc probably closer to 2,700-2,800 calories, 220-230g of protein, 300-400g of carbs, 70-90g of fat.
@SemiFunctionalHuman Updates are on point....keep rocking....
 
DAILY LOG – CHEST / TRICEPS

Date:
04/19/2026
Body weight: 238.0 lbs
Sleep: 11:30 pm - 7:00 am
Energy/mood: 8/10
Session duration: 1 hour 9 minutes

View attachment 217455View attachment 217456

Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 95 lbs x 20
- Set 4: 95 lbs x 13 (Tried for 20 of each set and work up to 25 with this weight but wasn't able too yet, dropped back to just the bar and pushed out the last 12 reps to make it 25 total)
- Set 5: 45 lbs x 25
- Set 6: 45 lbs x 25
- Set 7: 45 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 17
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 29 lbs x 25
- Set 2: 29 lbs x 25 (Last 3-5 reps lost proper form, flaring elbows out more instead of holding them in close)
- Set 3: 29 lbs x 25 (Last 5-10 reps lost proper form, flaring elbows out more instead of holding them in close)
- Set 4: 29 lbs x 25 (Last 5-10 reps lost proper form, flaring elbows out more instead of holding them in close)

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25 (Arms feeling weak on the last 10-13 reps had to use my opposite hand to help it up but tried to hold down as slow as I could)
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25 (f)
- Set 2: 25 lbs x 20 (f)

Notes:
- Somewhere around incline chest and the chest flys, my left leg was feeling weird has a pain from the hip area down the leg.

Nutrition:
- Calories: 1632
- Protein: 103g
- Carbs: 231g
- Fats: 38g

- Nutrition Notes: This what I had so just far today. my breakfast pre workout and then 190g chicken breast and around 100g white rice post workout. Will have a beef stew for dinner not tracking it too much of a pain in the ass. Still waiting for vegan protein and other stuff to get here should get this dialed in more this week.

These are going to be my base macros everyday and it will fluctuate based on milk and sauces. This is the base of all the foods.

- Calories: 2,466 calories
- Protein: 206 g protein
- Carbs: 255 g carbs
- Fats: 71.6 g fat

So by the time I added in milk, sauces etc probably closer to 2,700-2,800 calories, 220-230g of protein, 300-400g of carbs, 70-90g of fat.
@SemiFunctionalHuman Great update! Crushed that workout!
 
DAILY LOG – ACTIVE REST DAY

Went out for hour and a half ride for some cardio. Just resting the rest of the day.

Date: 04/21/2026
Body weight: 237.6 lbs
Sleep: 11:30pm - 7:30am
Energy/mood: 6/10
Session duration: 1 hour 30 minutes

Nutrition:
- Calories: 2626.6 kcal
- Protein: 155.3 g
- Carbs: 292.1 g
- Fats: 80.4 g

- Nutrition Notes: Still waiting for vegan protein to get here to bring the protein up to 210-230g.



Yeah I believe you and from videos I've seen online. :ROFLMAO: never really thought about that when I did eat out though haha


Thanks man, appreciate it. @ballin2504


Thanks man. 💪


No and it's probably not 100% accurate either I just remember reading that, I just meant like if anyone wanted bigger upper arms it's mostly the triceps that makes up most of it. So I always tried to do more sets then biceps to try and develop them more.


Yeah should be good then I'll add and change as needed.


Hell yeah man, yeah I love them.
Keep up the good work man, nice follow-up.
 
DAILY LOG – SHOULDERS

1.webp
2.webp


Date: 04/22/2026
Body weight: 238.2 lbs
Sleep: 10:00pm - 6:30am
Energy/mood: 6/10
Session duration: 41 minutes

Workout (w) - warm up, (f) - to failure

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 10 (w)
- Set 2: 15 lbs x 10 (w)
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25
- Set 4: 15 lbs x 25
- Set 4: 15 lbs x 20

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 18

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 18
- Set 2: 15 lbs x 16
- Set 3: 15 lbs x 16
- Set 3: 15 lbs x 15

Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 3: 15 lbs x 20

Notes:
- Nice pump today by the time I hit the 2nd set of bent-over lateral raises it was hurting to hold my water bottle up. lol
- Skipped legs again will add in one leg day a week eventually and keep it strength training only low rep big weight.

shoulder_pump.webp
shoulder_pump1.webp
shoulder_pump2.webp


Nutrition:
- Calories: 2626.6 kcal
- Protein: 155.3 g
- Carbs: 292.1 g
- Fats: 80.4 g

Nutrition Notes:
- Should be around this today I caved and ate a whole pack of pepperoni sticks last night so yesterdays macros aren't accurate anymore. lol



@SemiFunctionalHuman Updates are on point....keep rocking....
Thanks man, appreciate it! @Tiger Salman Khan
@SemiFunctionalHuman Great update! Crushed that workout!
@RoySimpson Thank you, definitely different using this rep range, wicked pump but not seeing the numbers go up as often is a little boring. haha

Bros, lots of ways to pump iron.
Yeah for sure any favorite dumbbell / barbell lifts you recommend?

Keep up the good work man, nice follow-up.
Thanks brother man! Appreciate the support.

Exactly, that's the nice thing about the log. You can continue changing things as you go.
Yeah for sure it will be cool to look back on and have it fairly organized instead of just a bunch of picture son the phone/computer spread all over. lol
 
DAILY LOG – SHOULDERS

View attachment 219144View attachment 219145

Date: 04/22/2026
Body weight: 238.2 lbs
Sleep: 10:00pm - 6:30am
Energy/mood: 6/10
Session duration: 41 minutes

Workout (w) - warm up, (f) - to failure

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 10 (w)
- Set 2: 15 lbs x 10 (w)
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25
- Set 4: 15 lbs x 25
- Set 4: 15 lbs x 20

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 18

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 18
- Set 2: 15 lbs x 16
- Set 3: 15 lbs x 16
- Set 3: 15 lbs x 15

Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 3: 15 lbs x 20

Notes:
- Nice pump today by the time I hit the 2nd set of bent-over lateral raises it was hurting to hold my water bottle up. lol
- Skipped legs again will add in one leg day a week eventually and keep it strength training only low rep big weight.

View attachment 219149View attachment 219150View attachment 219151

Nutrition:
- Calories: 2626.6 kcal
- Protein: 155.3 g
- Carbs: 292.1 g
- Fats: 80.4 g

Nutrition Notes:
- Should be around this today I caved and ate a whole pack of pepperoni sticks last night so yesterdays macros aren't accurate anymore. lol




Thanks man, appreciate it! @Tiger Salman Khan

@RoySimpson Thank you, definitely different using this rep range, wicked pump but not seeing the numbers go up as often is a little boring. haha


Yeah for sure any favorite dumbbell / barbell lifts you recommend?


Thanks brother man! Appreciate the support.


Yeah for sure it will be cool to look back on and have it fairly organized instead of just a bunch of picture son the phone/computer spread all over. lol
good update the pump looks good :D strong shoulders and arms @SemiFunctionalHuman macros good but protein should go up

@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss
 
DAILY LOG – SHOULDERS

View attachment 219144View attachment 219145

Date: 04/22/2026
Body weight: 238.2 lbs
Sleep: 10:00pm - 6:30am
Energy/mood: 6/10
Session duration: 41 minutes

Workout (w) - warm up, (f) - to failure

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 10 (w)
- Set 2: 15 lbs x 10 (w)
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25
- Set 4: 15 lbs x 25
- Set 4: 15 lbs x 20

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 18

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 18
- Set 2: 15 lbs x 16
- Set 3: 15 lbs x 16
- Set 3: 15 lbs x 15

Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 3: 15 lbs x 20

Notes:
- Nice pump today by the time I hit the 2nd set of bent-over lateral raises it was hurting to hold my water bottle up. lol
- Skipped legs again will add in one leg day a week eventually and keep it strength training only low rep big weight.

View attachment 219149View attachment 219150View attachment 219151

Nutrition:
- Calories: 2626.6 kcal
- Protein: 155.3 g
- Carbs: 292.1 g
- Fats: 80.4 g

Nutrition Notes:
- Should be around this today I caved and ate a whole pack of pepperoni sticks last night so yesterdays macros aren't accurate anymore. lol




Thanks man, appreciate it! @Tiger Salman Khan

@RoySimpson Thank you, definitely different using this rep range, wicked pump but not seeing the numbers go up as often is a little boring. haha


Yeah for sure any favorite dumbbell / barbell lifts you recommend?


Thanks brother man! Appreciate the support.


Yeah for sure it will be cool to look back on and have it fairly organized instead of just a bunch of picture son the phone/computer spread all over. lol
Nice shoulder workout but why you skipping legs (again)?
 
good update the pump looks good :D strong shoulders and arms @SemiFunctionalHuman macros good but protein should go up

@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss
Thanks man yeah it was feeling huge today from the daily cialis probably. Yeah it will I was just waiting for the protein to get here.

Good strong shoulder session
yep went up a few reps on some of the sets so got some improvement

Bros, I like to do simple curls and adjust the different grips.
Okay cool man good stuff

Nice shoulder workout but why you skipping legs (again)?
Thanks and wasn't really feeling it, I get a good leg workout from riding and I already have decent size legs. I'll throw in a strength day here and there for legs.
 
DAILY LOG – SHOULDERS

View attachment 219144View attachment 219145

Date: 04/22/2026
Body weight: 238.2 lbs
Sleep: 10:00pm - 6:30am
Energy/mood: 6/10
Session duration: 41 minutes

Workout (w) - warm up, (f) - to failure

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 10 (w)
- Set 2: 15 lbs x 10 (w)
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25
- Set 4: 15 lbs x 25
- Set 4: 15 lbs x 20

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 18

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 18
- Set 2: 15 lbs x 16
- Set 3: 15 lbs x 16
- Set 3: 15 lbs x 15

Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 3: 15 lbs x 20

Notes:
- Nice pump today by the time I hit the 2nd set of bent-over lateral raises it was hurting to hold my water bottle up. lol
- Skipped legs again will add in one leg day a week eventually and keep it strength training only low rep big weight.

View attachment 219149View attachment 219150View attachment 219151

Nutrition:
- Calories: 2626.6 kcal
- Protein: 155.3 g
- Carbs: 292.1 g
- Fats: 80.4 g

Nutrition Notes:
- Should be around this today I caved and ate a whole pack of pepperoni sticks last night so yesterdays macros aren't accurate anymore. lol




Thanks man, appreciate it! @Tiger Salman Khan

@RoySimpson Thank you, definitely different using this rep range, wicked pump but not seeing the numbers go up as often is a little boring. haha


Yeah for sure any favorite dumbbell / barbell lifts you recommend?


Thanks brother man! Appreciate the support.


Yeah for sure it will be cool to look back on and have it fairly organized instead of just a bunch of picture son the phone/computer spread all over. lol
EVO Family supports a hard worker always.
 
DAILY LOG – CHEST / TRICEPS

Date:
04/23/2026
Body weight: 241.2 lbs
Sleep: 1:30 am - 6:30 am
Energy/mood: 8/10
Session duration: 1 hour 7 minutes

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2.webp


Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 20
- Set 7: 65 lbs x 16

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 15
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 20
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 18

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25 (Cheated the last 4-5 reps)
- Set 3: 15 lbs x 25 (Cheated the last 4-5 reps)

Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20 (f)
- Set 2: 35 lbs x 16 (f)

Notes:
- Triceps feeling weak when I get to the single arm extensions probably from jumping up weight/reps in previous lifts.
- Might have to grab some 20 lb and 30 lb dumbbells, I only have sets of 5s, 10s, 15s, 25s, 35s, 45s, 55s, 65s and 75s.

Nutrition:
- Calories: 2747.2 kcal
- Protein: 223.3 g
- Carbs: 269.7 g
- Fats: 85.0 g

- Nutrition Notes: This is going to be my base this doesn't have my sauce added in this is just my breakfast which I will eat pre-workout then my post workout lunch and dinner, I do 2 bottles of bold bbq into a 32 oz FIFO squeeze bottle then add 4-5 scoops of mayo per bottle and shake the shit outta it. It will last like two weeks if I go easy maybe a week if I'm feeling saucy. :ROFLMAO: I'm just experimenting with the sauce eventually I'll get the macros on the everything added then divide by the amount of days I use it and get a rough idea.

Breakfast is oats, hemp hearts, flax and chia seeds, honey, powder peanut butter, regular peanut butter and a banana for post workout it's 100g white rice with 196g chicken breast with sauce then dinner is the same 100g white rice with 196g chicken breast with sauce.

If I'm craving a snack I just got plain rice cakes and I'll add peanut butter and maybe a banana to try and kill any cravings for sweets/junk food.

macros_base.webp


Grate work so far bro, let’s see you keep going hard
Thanks brother man, hell yeah gonna keep er going. @Yuri

protein will be in soon :D
Finally landed 5 days later then the rest of everything else. Better late the never. It actually taste decent for vegan protein so that's a huge plus. So for progressing doing this type of training should I go up in weight when I can do 25 clean reps? Will have to be a 10 lb jump so will probably land in the 15 rep range, then work this weight until I get hit 25 reps then jump up 10 lbs again starting at 15 reps and working those weights until I can hit 25 reps with them etc etc. @LevButlerov

EVO Family supports a hard worker always.
Thanks man gonna keep lifting, keep the log updated and keep the numbers going up! @Ulter
 
DAILY LOG – CHEST / TRICEPS

Date:
04/23/2026
Body weight: 241.2 lbs
Sleep: 1:30 am - 6:30 am
Energy/mood: 8/10
Session duration: 1 hour 7 minutes

View attachment 219660View attachment 219661

Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 20
- Set 7: 65 lbs x 16

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 15
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 20
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 18

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25 (Cheated the last 4-5 reps)
- Set 3: 15 lbs x 25 (Cheated the last 4-5 reps)

Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20 (f)
- Set 2: 35 lbs x 16 (f)

Notes:
- Triceps feeling weak when I get to the single arm extensions probably from jumping up weight/reps in previous lifts.
- Might have to grab some 20 lb and 30 lb dumbbells, I only have sets of 5s, 10s, 15s, 25s, 35s, 45s, 55s, 65s and 75s.

Nutrition:
- Calories: 2747.2 kcal
- Protein: 223.3 g
- Carbs: 269.7 g
- Fats: 85.0 g

- Nutrition Notes: This is going to be my base this doesn't have my sauce added in this is just my breakfast which I will eat pre-workout then my post workout lunch and dinner, I do 2 bottles of bold bbq into a 32 oz FIFO squeeze bottle then add 4-5 scoops of mayo per bottle and shake the shit outta it. It will last like two weeks if I go easy maybe a week if I'm feeling saucy. :ROFLMAO: I'm just experimenting with the sauce eventually I'll get the macros on the everything added then divide by the amount of days I use it and get a rough idea.

Breakfast is oats, hemp hearts, flax and chia seeds, honey, powder peanut butter, regular peanut butter and a banana for post workout it's 100g white rice with 196g chicken breast with sauce then dinner is the same 100g white rice with 196g chicken breast with sauce.

If I'm craving a snack I just got plain rice cakes and I'll add peanut butter and maybe a banana to try and kill any cravings for sweets/junk food.

View attachment 219666


Thanks brother man, hell yeah gonna keep er going. @Yuri


Finally landed 5 days later then the rest of everything else. Better late the never. It actually taste decent for vegan protein so that's a huge plus. So for progressing doing this type of training should I go up in weight when I can do 25 clean reps? Will have to be a 10 lb jump so will probably land in the 15 rep range, then work this weight until I get hit 25 reps then jump up 10 lbs again starting at 15 reps and working those weights until I can hit 25 reps with them etc etc. @LevButlerov


Thanks man gonna keep lifting, keep the log updated and keep the numbers going up! @Ulter
protein is up and the balance is back :D well done @SemiFunctionalHuman i would not use too much mayo maybe get some olive oil or avocado mayo make sure to mix things up a bit more
huge volume on bench! you sore?
 
protein is up and the balance is back :D well done @SemiFunctionalHuman i would not use too much mayo maybe get some olive oil or avocado mayo make sure to mix things up a bit more
huge volume on bench! you sore?
Yup looking better now and i'll try mixing it up. No not really sore maybe a tiny bit in the shoulders from yesterday but not much. Mostly just sore during the workouts get so pumped up it's sore to lift but once the pump is gone it pretty much goes away. Might feel it a little more in the morning. @LevButlerov
 
DAILY LOG – BACK / BICEPS

Date:
04/24/2026
Body weight: 241.2 lbs
Sleep: 12:00 am - 6:00 am
Energy/mood: 7/10
Session duration: 1 hour 7 minutes

1.webp
2.webp


Workout (w) - warm up, (f) - to failure

Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 115 lbs x 15 (w)
- Set 3: 115 lbs x 25
- Set 4: 115 lbs x 20
- Set 5: 45 lbs x 25
- Set 6: 45 lbs x 25

Bent Over Row (Barbell, 2 minute rest today cause the pain)
- Set 1: 45 lbs x 25 (Lower back killing me today after the dead lifts the last 5-8 reps I just pumped out quick bad form)
- Set 2: 45 lbs x 25 (Tried to get through these but lower back wasn't feeling it just pumped them out quick with bad form)
- Set 3: 45 lbs x 10 (Just did these so I could say I did something)
- Set 4: 45 lbs x 10 (Just did these so I could say I did something)

Chest Supported Incline Row (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 25 lbs x 25

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20
- Set 2: 25 lbs x 25
- Set 3: 25 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 65 lbs x 20
- Set 3: 65 lbs x 20 (Started cheating the last 5-10 reps, throwing it up with my body and slow down)
- Set 4: 65 lbs x 20 (Started cheating the last 5-10 reps, throwing it up with my body and slow down)

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 25 lbs x 18
- Set 3: 15 lbs x 25

Shrug (Barbell, 1 minute rest)
- Set 1: 115 lbs x 25
- Set 2: 115 lbs x 18
- Hold time at top: 4-5 seconds

Notes:
- Lower back feeling sore wasn't major but enough it was hard to hold form on the bent over rows with any weight will go away after a couple weeks and the lower back . core get used to moving around again, I assume.

Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes: Macros will basically be the same everyday for now with slight variations, I know my meals and have them planned out so won't be tracking them exactly.

Pump Photos:
back_bicep_pump2.webp
back_bicep_pump.webp
back_bicep_pump1.webp


It ain't much but something to look back at. Gotta work on flexing / posing not really my thing and I was dead. Don't mind the room I'll get around to it eventually. LOL


Bros, keep that iron pumping.
Will do brother man. 💪 Nice bicep pump today feeling full and hard even though it doesn't look like it yet. :ROFLMAO:

that's true. Numbers will continue going up.
Yeah it's good, mirror progress is nice and motivating but seeing the numbers go up you really know and feel like you're doing something.
 
Yup looking better now and i'll try mixing it up. No not really sore maybe a tiny bit in the shoulders from yesterday but not much. Mostly just sore during the workouts get so pumped up it's sore to lift but once the pump is gone it pretty much goes away. Might feel it a little more in the morning. @LevButlerov
increase some carbs and protein for a few days if sore :D
 
DAILY LOG – BACK / BICEPS

Date:
04/24/2026
Body weight: 241.2 lbs
Sleep: 12:00 am - 6:00 am
Energy/mood: 7/10
Session duration: 1 hour 7 minutes

View attachment 220290View attachment 220291

Workout (w) - warm up, (f) - to failure

Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 115 lbs x 15 (w)
- Set 3: 115 lbs x 25
- Set 4: 115 lbs x 20
- Set 5: 45 lbs x 25
- Set 6: 45 lbs x 25

Bent Over Row (Barbell, 2 minute rest today cause the pain)
- Set 1: 45 lbs x 25 (Lower back killing me today after the dead lifts the last 5-8 reps I just pumped out quick bad form)
- Set 2: 45 lbs x 25 (Tried to get through these but lower back wasn't feeling it just pumped them out quick with bad form)
- Set 3: 45 lbs x 10 (Just did these so I could say I did something)
- Set 4: 45 lbs x 10 (Just did these so I could say I did something)

Chest Supported Incline Row (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 25 lbs x 25

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20
- Set 2: 25 lbs x 25
- Set 3: 25 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 65 lbs x 20
- Set 3: 65 lbs x 20 (Started cheating the last 5-10 reps, throwing it up with my body and slow down)
- Set 4: 65 lbs x 20 (Started cheating the last 5-10 reps, throwing it up with my body and slow down)

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 25 lbs x 18
- Set 3: 15 lbs x 25

Shrug (Barbell, 1 minute rest)
- Set 1: 115 lbs x 25
- Set 2: 115 lbs x 18
- Hold time at top: 4-5 seconds

Notes:
- Lower back feeling sore wasn't major but enough it was hard to hold form on the bent over rows with any weight will go away after a couple weeks and the lower back . core get used to moving around again, I assume.

Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes: Macros will basically be the same everyday for now with slight variations, I know my meals and have them planned out so won't be tracking them exactly.

Pump Photos:
View attachment 220296View attachment 220295View attachment 220297


It ain't much but something to look back at. Gotta work on flexing / posing not really my thing and I was dead. Don't mind the room I'll get around to it eventually. LOL



Will do brother man. 💪 Nice bicep pump today feeling full and hard even though it doesn't look like it yet. :ROFLMAO:


Yeah it's good, mirror progress is nice and motivating but seeing the numbers go up you really know and feel like you're doing something.
@SemiFunctionalHuman bros hell yeah. you are a beast! keep pumping it hard. that iron doesn't move itself!
 
DAILY LOG – CHEST / TRICEPS

Date:
04/26/2026
Body weight: 240.4 lbs
Sleep: 11:30 am - 6:00 am
Energy/mood: 8/10
Session duration: 1 hour 4 minutes

1.webp
2.webp


Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 25
- Set 7: 65 lbs x 20

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 25 lbs x 18
- Set 3: 25 lbs x 15
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 20
- Set 3: 34 lbs x 16
- Set 4: 34 lbs x 15

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 15
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 15 lbs x 25 (Cheated the last 4-5 reps)
- Set 3: 15 lbs x 25 (Cheated the last 4-5 reps)

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 18 (f)
- Set 2: 35 lbs x 15 (f)

Notes:

Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes: Cheated a bit Saturday but I'm making it a cheat day, back to the same meals today.

Pump Photos: Just something to look back on, no major progress yet, getting a little muscle back.
chest_triceps_pump.webp
chest_triceps_pump1.webp
chest_triceps_pump2.webp



That's definitely one way to do it.
Yeah I'm in no rush and rather be able to get out of bed without rolling off the side. Ahah.

Hope your gym grind is going well also bro. @Ulter

increase some carbs and protein for a few days if sore :D
Okay yeah I've actually been skipping breakfast and doing these workouts fasted with just some caffeine, creatine and 5mg cialis and eating breakfast later in the day for a snack or this morning I had a scoop of protein in my coffee to add some flavor and have a bit of protein. Thanks for the tips too appreciate it and hope your gym days are going good also man.

What's your recommendations with this type of training it's mostly to re-comp and lose the fat while building back some muscle? Like say a 8 week program or even 12 weeks then switch over to strength training? Mostly using this to get pumped and looking full then start the strength grind?

This stuff is good I feel you build more stabilizers or something cause you have to control the weight more and for longer periods and the light weight seems harder to control then a heavy weight, as in like it's easier for you to move it side to side as where with the heavy weights it's more up and down so it's beneficial I think that way for sure.

Obviously everyone is different and has different goals and preferences but just curious on your personal opinion. @LevButlerov

@SemiFunctionalHuman bros hell yeah. you are a beast! keep pumping it hard. that iron doesn't move itself!
Thanks man, appreciate it. Hope your grind is going good too staying injury free and lifting heavy. 💪 @ceo

 
DAILY LOG – CHEST / TRICEPS

Date:
04/26/2026
Body weight: 240.4 lbs
Sleep: 11:30 am - 6:00 am
Energy/mood: 8/10
Session duration: 1 hour 4 minutes

View attachment 221212View attachment 221213

Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 25
- Set 7: 65 lbs x 20

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 25 lbs x 18
- Set 3: 25 lbs x 15
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 20
- Set 3: 34 lbs x 16
- Set 4: 34 lbs x 15

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 15
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 15 lbs x 25 (Cheated the last 4-5 reps)
- Set 3: 15 lbs x 25 (Cheated the last 4-5 reps)

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 18 (f)
- Set 2: 35 lbs x 15 (f)

Notes:

Nutrition:

- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes: Cheated a bit Saturday but I'm making it a cheat day, back to the same meals today.

Pump Photos: Just something to look back on, no major progress yet, getting a little muscle back.
View attachment 221214View attachment 221216View attachment 221217




Yeah I'm in no rush and rather be able to get out of bed without rolling off the side. Ahah.

Hope your gym grind is going well also bro. @Ulter


Okay yeah I've actually been skipping breakfast and doing these workouts fasted with just some caffeine, creatine and 5mg cialis and eating breakfast later in the day for a snack or this morning I had a scoop of protein in my coffee to add some flavor and have a bit of protein. Thanks for the tips too appreciate it and hope your gym days are going good also man.

What's your recommendations with this type of training it's mostly to re-comp and lose the fat while building back some muscle? Like say a 8 week program or even 12 weeks then switch over to strength training? Mostly using this to get pumped and looking full then start the strength grind?

This stuff is good I feel you build more stabilizers or something cause you have to control the weight more and for longer periods and the light weight seems harder to control then a heavy weight, as in like it's easier for you to move it side to side as where with the heavy weights it's more up and down so it's beneficial I think that way for sure.

Obviously everyone is different and has different goals and preferences but just curious on your personal opinion. @LevButlerov


Thanks man, appreciate it. Hope your grind is going good too staying injury free and lifting heavy. 💪 @ceo
looking good in the pic I see some good pump, arms bigger :D @SemiFunctionalHuman
the training is good but stick to all 20 reps for your size and add more cardio pre post training

and you're fine skipping breakfast try to do IF if you can


@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman
 
DAILY LOG – CHEST / TRICEPS

Date:
04/26/2026
Body weight: 240.4 lbs
Sleep: 11:30 am - 6:00 am
Energy/mood: 8/10
Session duration: 1 hour 4 minutes

View attachment 221212View attachment 221213

Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 25
- Set 7: 65 lbs x 20

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 25 lbs x 18
- Set 3: 25 lbs x 15
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 20
- Set 3: 34 lbs x 16
- Set 4: 34 lbs x 15

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 15
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 15 lbs x 25 (Cheated the last 4-5 reps)
- Set 3: 15 lbs x 25 (Cheated the last 4-5 reps)

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 18 (f)
- Set 2: 35 lbs x 15 (f)

Notes:

Nutrition:

- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes: Cheated a bit Saturday but I'm making it a cheat day, back to the same meals today.

Pump Photos: Just something to look back on, no major progress yet, getting a little muscle back.
View attachment 221214View attachment 221216View attachment 221217




Yeah I'm in no rush and rather be able to get out of bed without rolling off the side. Ahah.

Hope your gym grind is going well also bro. @Ulter


Okay yeah I've actually been skipping breakfast and doing these workouts fasted with just some caffeine, creatine and 5mg cialis and eating breakfast later in the day for a snack or this morning I had a scoop of protein in my coffee to add some flavor and have a bit of protein. Thanks for the tips too appreciate it and hope your gym days are going good also man.

What's your recommendations with this type of training it's mostly to re-comp and lose the fat while building back some muscle? Like say a 8 week program or even 12 weeks then switch over to strength training? Mostly using this to get pumped and looking full then start the strength grind?

This stuff is good I feel you build more stabilizers or something cause you have to control the weight more and for longer periods and the light weight seems harder to control then a heavy weight, as in like it's easier for you to move it side to side as where with the heavy weights it's more up and down so it's beneficial I think that way for sure.

Obviously everyone is different and has different goals and preferences but just curious on your personal opinion. @LevButlerov


Thanks man, appreciate it. Hope your grind is going good too staying injury free and lifting heavy. 💪 @ceo
Nice chest and tri workout mate. Probably one too many triceps exercises for me though.

What's up with the reps being so high?

Looking good in the photos.
 
looking good in the pic I see some good pump, arms bigger :D @SemiFunctionalHuman
the training is good but stick to all 20 reps for your size and add more cardio pre post training

and you're fine skipping breakfast try to do IF if you can


@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman
Getting a little bit coming back and will do yeah still slacking on the cardio not much for cardio never have been. I'll be out biking more and riding more as the weather gets nicer. I went form 280 down to 180 without cardio so I'm not sweating it. Oh yeah I can do it no issue just might be why I'm a little more sore.

Nice chest and tri workout mate. Probably one too many triceps exercises for me though.

What's up with the reps being so high?

Looking good in the photos.
Thanks brother man and just taking @LevButlerov advice personally have never trained in this range I always did 1 strength day and 1 hypertrophy day per week to work on both strength and size and just let the fat come off with diet alone , worked for me in the past but trying something different based on his advice. Normally I do heavy weight in the 3-6 rep range then a lighter weight where I fail around 8-12 reps for training for size. I could go heavier on all of these lifts if I was doing those ranges and get roughly the same volume but trying this out for a little bit. @waggat

Nice chest and tricep session
Making some good gains 💪
Thanks brother, appreciate it. Checked your log out the other day keep up the grind bro!
 
DAILY LOG – ACTIVE REST DAY

Date:
04/27/2026
Body weight: 240 lbs
Sleep: 7:30pm - 4:30am
Energy/mood: 5/10
Session duration:

Notes:
Went to bed at like 7 pm last night woke up at like 4 am. Feeling drained for some reason today gonna just have an active rest day and do some work on this room today. Gotta finish removing paint, filling gouges, sanding, priming, painting and eventually the floor. So my upper body will still get a decent little workout today and will be up and down the ladder. Might go for a ride later if I'm feeling it for some extra cardio.

Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g



april_total.webp
 
Getting a little bit coming back and will do yeah still slacking on the cardio not much for cardio never have been. I'll be out biking more and riding more as the weather gets nicer. I went form 280 down to 180 without cardio so I'm not sweating it. Oh yeah I can do it no issue just might be why I'm a little more sore.
lets try cardio and you'll see :D
 
DAILY LOG – ACTIVE REST DAY

Date:
04/27/2026
Body weight: 240 lbs
Sleep: 7:30pm - 4:30am
Energy/mood: 5/10
Session duration:

Notes:
Went to bed at like 7 pm last night woke up at like 4 am. Feeling drained for some reason today gonna just have an active rest day and do some work on this room today. Gotta finish removing paint, filling gouges, sanding, priming, painting and eventually the floor. So my upper body will still get a decent little workout today and will be up and down the ladder. Might go for a ride later if I'm feeling it for some extra cardio.

Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g



View attachment 221631
good active rest keep going :D
 



Yeah I'm in no rush and rather be able to get out of bed without rolling off the side. Ahah.

Hope your gym grind is going well also bro. @Ulter
It's going great man. I just put together a couple of good workouts on the weekend. That's a good thing about me being a lonely guy: I got a lot of time to train.
 
DAILY LOG – BACK / BICEPS

Date:
04/28/2026
Body weight: 240.0 lbs
Sleep: 10:00 pm - 4:00 am
Energy/mood: 7/10
Session duration: 1 hour 8 minutes

1.webp
2.webp


Workout (w) - warm up, (f) - to failure

Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 20 (w)
- Set 2: 95 lbs x 15 (w)
- Set 3: 115 lbs x 25
- Set 4: 115 lbs x 20
- Set 5: 115 lbs x 20
- Set 6: 115 lbs x 20

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Chest Supported Incline Row (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20
- Set 2: 35 lbs x 18
- Set 3: 25 lbs x 25

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20
- Set 2: 35 lbs x 20
- Set 3: 35 lbs x 20

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 65 lbs x 20
- Set 2: 65 lbs x 20
- Set 3: 65 lbs x 18
- Set 4: 65 lbs x 15

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Shrug (Barbell, 1 minute rest)
- Set 1: 135 lbs x 30 (1 second hold at the top, was getting a sharp pain down the left side of my neck into my shoulder blade when holding longer)
- Set 2: 135 lbs x 18 (f) (4-5 second hold on these, the pain started to go away)
- Hold time at top: 4-5 seconds

Notes:
-

Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes: Got the munchies and ate like 7 or 8 rice cakes with peanut butter last night so calories and fat are up but shouldn't effect things too much, scale stayed the same. lol

Bros, yes my wife keeps me busy when I'm not training.
Aha no doubt brother man, I need to get me a new one this summer!

lets try cardio and you'll see :D
good active rest keep going :D
Thanks man gonna add in some more soon. Lower back feeling a bit better/stronger so will add in some stuff and I tighten up for sure.

It's going great man. I just put together a couple of good workouts on the weekend. That's a good thing about me being a lonely guy: I got a lot of time to train.
Hell yeah, good stuff. Yeah same here, I just stick to myself these days. Lots of time to train.
 
DAILY LOG – BACK / BICEPS

Date:
04/28/2026
Body weight: 240.0 lbs
Sleep: 10:00 pm - 4:00 am
Energy/mood: 7/10
Session duration: 1 hour 8 minutes

View attachment 222403View attachment 222404

Workout (w) - warm up, (f) - to failure

Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 20 (w)
- Set 2: 95 lbs x 15 (w)
- Set 3: 115 lbs x 25
- Set 4: 115 lbs x 20
- Set 5: 115 lbs x 20
- Set 6: 115 lbs x 20

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Chest Supported Incline Row (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20
- Set 2: 35 lbs x 18
- Set 3: 25 lbs x 25

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20
- Set 2: 35 lbs x 20
- Set 3: 35 lbs x 20

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 65 lbs x 20
- Set 2: 65 lbs x 20
- Set 3: 65 lbs x 18
- Set 4: 65 lbs x 15

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Shrug (Barbell, 1 minute rest)
- Set 1: 135 lbs x 30 (1 second hold at the top, was getting a sharp pain down the left side of my neck into my shoulder blade when holding longer)
- Set 2: 135 lbs x 18 (f) (4-5 second hold on these, the pain started to go away)
- Hold time at top: 4-5 seconds

Notes:
-

Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes: Got the munchies and ate like 7 or 8 rice cakes with peanut butter last night so calories and fat are up but shouldn't effect things too much, scale stayed the same. lol


Aha no doubt brother man, I need to get me a new one this summer!



Thanks man gonna add in some more soon. Lower back feeling a bit better/stronger so will add in some stuff and I tighten up for sure.


Hell yeah, good stuff. Yeah same here, I just stick to myself these days. Lots of time to train.
115 deadlift is huge :D you're doing well! lets push it and get cardio in hard @SemiFunctionalHuman
 
115 deadlift is huge :D you're doing well! lets push it and get cardio in hard @SemiFunctionalHuman
Feels small in comparison to weight in the lower rep range but the extra reps make up for it I guess. I lose weight pretty quick and I sweat like a mother fucker. I need to get something to help crave the appetite a bit any suggestions? I was using liquid l-carnitine and amino cuts some drink powder to help burn fat and suppress appetite when I was cutting before, might pick that stuff up again to try out.

bros talk to ulter he the ladies man ha!
Ahah I've had my fair share. Been single now for a while though.

That is true. Sometimes we have to be loners.
Yeah I've been doing it for a while now time to change it up. Fuck left my ex after 8+ years had no interest in meeting anyone new and cut off all my old friends been going on 4 years now just been doing my thing solo. Getting bored of being alone now though. lol
 
DAILY LOG – LEGS / SHOULDERS

Date:
04/29/2026
Body weight: 241.6 lbs (4 pm instead of morning weight, could be that and maybe those rice cakes catching up lol)
Sleep: 9:30pm - 4:15am
Energy/mood: 7/10
Session duration: 52 minutes

1.webp
2.webp


Workout (w) - warm up, (f) - to failure

Squat (Barbell, 1 minute rest)
- Set 1: 45 lbs x 10 (w)
- Set 2: 45 lbs x 10 (w)
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 4: 45 lbs x 20

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 15 (f)
- Set 2: 35 lbs x 9 (f)

Notes:
- Added some squats in today will start adding more leg work in over time.

Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes:
- Night time hunger/cravings/munchies whatever are getting me still. Gonna try to get some caffeine and stuff to help suppress that a bit hopefully.
 
Feels small in comparison to weight in the lower rep range but the extra reps make up for it I guess. I lose weight pretty quick and I sweat like a mother fucker. I need to get something to help crave the appetite a bit any suggestions? I was using liquid l-carnitine and amino cuts some drink powder to help burn fat and suppress appetite when I was cutting before, might pick that stuff up again to try out.
have you done GLP1s?
 
DAILY LOG – LEGS / SHOULDERS

Date:
04/29/2026
Body weight: 241.6 lbs (4 pm instead of morning weight, could be that and maybe those rice cakes catching up lol)
Sleep: 9:30pm - 4:15am
Energy/mood: 7/10
Session duration: 52 minutes

View attachment 223071View attachment 223072

Workout (w) - warm up, (f) - to failure

Squat (Barbell, 1 minute rest)
- Set 1: 45 lbs x 10 (w)
- Set 2: 45 lbs x 10 (w)
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 4: 45 lbs x 20

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 15 (f)
- Set 2: 35 lbs x 9 (f)

Notes:
- Added some squats in today will start adding more leg work in over time.

Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes:
- Night time hunger/cravings/munchies whatever are getting me still. Gonna try to get some caffeine and stuff to help suppress that a bit hopefully.
good training pumping hard :D add psyllium husk more
 
Yeah I've been doing it for a while now time to change it up. Fuck left my ex after 8+ years had no interest in meeting anyone new and cut off all my old friends been going on 4 years now just been doing my thing solo. Getting bored of being alone now though. lol
I still run into people here and there. The kid next door mowed my lawn by mistake and I had to go and have a chat with him.
 
Ahah I've had my fair share. Been single now for a while though.
Bros, you never know. I found my wife by accident doing a plumbing job. She had never dated a BBC before and I was her first.
 
have you done GLP1s?
Nope only ever used stimulants to suppress appetite. Like the most I've done for PEDs would be ephedrine besides that just regular supplements and now dabbling in test.

good training pumping hard :D add psyllium husk more
Haven't picked any up yet it's on my list though to add in probably will help a lot and the digestive enzymes.

I still run into people here and there. The kid next door mowed my lawn by mistake and I had to go and have a chat with him.
Yeah for sure and ahaha that will teach that little fucker. :ROFLMAO:

Bros, you never know. I found my wife by accident doing a plumbing job. She had never dated a BBC before and I was her first.
Yeah it's best when it happens unexpectedly those relationships last the longest from my experience and she had it once and there was no going back. :LOL:
 
DAILY LOG – CHEST / TRICEPS

Date:
04/30/2026
Body weight: 238.4 lbs
Sleep: 12:30 am - 6:00 am
Energy/mood: 6/10
Session duration: 1 hour 10 minutes

1.webp
2.webp


Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 25 lbs x 20
- Set 3: 25 lbs x 20
- Set 4: 25 lbs x 18

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 20
- Set 3: 34 lbs x 18
- Set 4: 34 lbs x 15

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 15
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 15
- Set 3: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 18 (f)
- Set 2: 35 lbs x 11 (f)

Notes:

Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes:
 
Nope only ever used stimulants to suppress appetite. Like the most I've done for PEDs would be ephedrine besides that just regular supplements and now dabbling in test.
you should use retatrutide then
 
DAILY LOG – CHEST / TRICEPS

Date:
04/30/2026
Body weight: 238.4 lbs
Sleep: 12:30 am - 6:00 am
Energy/mood: 6/10
Session duration: 1 hour 10 minutes

View attachment 223505View attachment 223506

Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 25 lbs x 20
- Set 3: 25 lbs x 20
- Set 4: 25 lbs x 18

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 20
- Set 3: 34 lbs x 18
- Set 4: 34 lbs x 15

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 15
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 15
- Set 3: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 18 (f)
- Set 2: 35 lbs x 11 (f)

Notes:

Nutrition:

- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes:
putting in the work strong volume :D good macros today!
 
Yeah it's best when it happens unexpectedly those relationships last the longest from my experience and she had it once and there was no going back. :LOL:
Bros, and you never know when it can happen.
 
you should use retatrutide then
putting in the work strong volume :D good macros today!
Yeah it's the hot thing right now I guess I haven't looked into it too much. Yeah drop volume a bit form the last session dropped a set of bench press added a set of flys.

Bros, and you never know when it can happen.
Yeah true that brother man!


Taking a few days off to work on the apartment won't have a bench and gonna be trying to finish it by the end of the weekend I'll do some arms/shoulders with dumbbells but not gonna log/track it will start up again Sunday or Monday.
 


Taking a few days off to work on the apartment won't have a bench and gonna be trying to finish it by the end of the weekend I'll do some arms/shoulders with dumbbells but not gonna log/track it will start up again Sunday or Monday.
Bros, I love that you are working on the apartment. That's life. We have to work on stuff. I'm always working on things, stuff at home.
 
You shouldn't ever mow someone else's lawn. That's a big no-no.
Fair yeah some people are pretty particular about how it's done and looks so without permissions yeah you're right. I wouldn't mind waking up to mine done tho. Ahaha

Bros, I love that you are working on the apartment. That's life. We have to work on stuff. I'm always working on things, stuff at home.
Yeah for sure I've been putting stuff off for a while now, finally got the energy/motivation or whatever to get some shit done. It's good.
 
Yeah for sure I've been putting stuff off for a while now, finally got the energy/motivation or whatever to get some shit done. It's good.
Bro, sometimes I don't feel much energy if I gotta stay up and do a plumbing job haha.
 
Bro, sometimes I don't feel much energy if I gotta stay up and do a plumbing job haha.
Yeah no doubt, active lifestyle + work adds up. I mentally drain myself got a brain that never turns off it's exhausting.

If you mow lawns where I'm at that are dry, then you'll kill the grass.
Oh yeah that's no good, in that case I'd probably be a little pissed too. I got out did my back and front yards and raked the gardens yesterday filled up like 10 bags of grass, sticks, leaves whatever else.


Rooms not done but setting it up to do a chest day today anyways and just tear it down after. 💪
 
DAILY LOG – CHEST / TRICEPS

Date:
05/03/2026
Body weight: 237.6 lbs
Sleep: 10:30 am - 6:00 am
Energy/mood: 7/10
Session duration: 1 hour 13 minutes

1.webp
2.webp


Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 25 lbs x 20
- Set 3: 25 lbs x 20
- Set 4: 25 lbs x 18

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 18
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 20
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 18

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 18 (f)
- Set 2: 35 lbs x 12 (f)

Notes:
- Current goal: Get everything to 25 reps, still losing form and pushing out faster reps near the end of some lifts. So working on getting everything to 25 reps then will use the same weight until I can push 25 reps easily with proper form, strong squeeze and slow release then start adding more weight.

- Got out for a little rip after lifting for some cardio, weather said felt like 1c, she was chilly.

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Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes: I haven't been tracking much just trying to eat intuitively I know my base meals and trying to not to add much, sometimes I'm skipping breakfast so my macros drop those days, I'll only have two rice and chicken meals and it brings the macros down to 1566.8 calories, 168g protein, 167.2g carbs, 26.4g fat, I haven't been cause I never looked at the macros until now but I'll start adding in and extra shake with 2 scoops to bring them up to 1786.8 calories, 210g protein, 167,2g carbs and 30.4g fat on days I'm not feeling breakfast.

I tried meal prepping the breakfast into baked bars turned out decent kinda a little peanut butter banana bread flavor but still bland, I was thinking taking some sugar free maple syrup and mix it with the vanilla protein powder and make some kinda thin glaze for the top. Gonna try messing around with it and making something I can eat everyday and never get sick of.. that's 3 bars/days :ROFLMAO:. Big but thin will mess around to find a good size pan to get them maybe like a BIG chocolate bar and have the sugar free maple vanilla protein glaze. 👌

baked_breakfast_bars.webp


 
DAILY LOG – CHEST / TRICEPS

Date:
05/03/2026
Body weight: 237.6 lbs
Sleep: 10:30 am - 6:00 am
Energy/mood: 7/10
Session duration: 1 hour 13 minutes

View attachment 224875View attachment 224876

Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 25 lbs x 20
- Set 3: 25 lbs x 20
- Set 4: 25 lbs x 18

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 18
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 20
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 18

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 18 (f)
- Set 2: 35 lbs x 12 (f)

Notes:
- Current goal: Get everything to 25 reps, still losing form and pushing out faster reps near the end of some lifts. So working on getting everything to 25 reps then will use the same weight until I can push 25 reps easily with proper form, strong squeeze and slow release then start adding more weight.

- Got out for a little rip after lifting for some cardio, weather said felt like 1c, she was chilly.

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Nutrition:
- Calories: 2750 kcal
- Protein: 223 g
- Carbs: 270 g
- Fats: 85 g

Nutrition Notes: I haven't been tracking much just trying to eat intuitively I know my base meals and trying to not to add much, sometimes I'm skipping breakfast so my macros drop those days, I'll only have two rice and chicken meals and it brings the macros down to 1566.8 calories, 168g protein, 167.2g carbs, 26.4g fat, I haven't been cause I never looked at the macros until now but I'll start adding in and extra shake with 2 scoops to bring them up to 1786.8 calories, 210g protein, 167,2g carbs and 30.4g fat on days I'm not feeling breakfast.

I tried meal prepping the breakfast into baked bars turned out decent kinda a little peanut butter banana bread flavor but still bland, I was thinking taking some sugar free maple syrup and mix it with the vanilla protein powder and make some kinda thin glaze for the top. Gonna try messing around with it and making something I can eat everyday and never get sick of.. that's 3 bars/days :ROFLMAO:. Big but thin will mess around to find a good size pan to get them maybe like a BIG chocolate bar and have the sugar free maple vanilla protein glaze. 👌

View attachment 224895

good day :D but dont share instagram please we cant load social media its blocked here

the eating lets get back to tracking with the app :D @SemiFunctionalHuman
looking nice on the meal prep like a big protein bar
 
good day :D but dont share instagram please we cant load social media its blocked here

the eating lets get back to tracking with the app :D @SemiFunctionalHuman
looking nice on the meal prep like a big protein bar
Yeah it was decent and okay yeah it was in the list of approved sites so I just uploaded it there it was the fastest site to access. lol

I will get back to it eventually for sure and thanks yeah once I get the bar dialed in it will be good.
 
Yeah no doubt, active lifestyle + work adds up. I mentally drain myself got a brain that never turns off it's exhausting.

\
Bros, life is not easy, that is for sure.
 
Oh yeah that's no good, in that case I'd probably be a little pissed too. I got out did my back and front yards and raked the gardens yesterday filled up like 10 bags of grass, sticks, leaves whatever else.

Yeah we have a lot of leaves here too with the oak trees.
 
Yeah it was decent and okay yeah it was in the list of approved sites so I just uploaded it there it was the fastest site to access. lol

I will get back to it eventually for sure and thanks yeah once I get the bar dialed in it will be good.
lets dial in hard :D
 
Bros, life is not easy, that is for sure.
Yeah for sure it has it's ups and downs!

Yeah we have a lot of leaves here too with the oak trees.
Oh yeah where about in the world?

lets dial in hard :D
I'm going to do a reset this week and try to get back to tracking food better. I had something that messed up my gut the pictures don't really do justice but both hands and elbows are flaring up spreads into the forearm area, So there is a bunch of tiny little open wounds and they sting like a bitch and when you sweat and are lifting it gets worse and then starts itching etc and my guts been killing me for 3 days and bloody stools just haven't been feeling 100% but it's healing now.

I had iced coffee with a vanilla shot and caramel shot and on Timmies nutrition facts says both are gluten and dairy free but something in there fucked up my gut. Thinking it has to be this really the only thing I changed. I drink coffee every morning with a scoop of protein and oak milk so wasn't the caffeine or coffee alone.

I did a half back/bis day yesterday skipped the dead lifts and barbell rows did some dumbbell work. Going to just do the bar and 15 lb dumbbells for the rest of the week to put the least amount of strain on my hands while they heal but still doing something.


Lighting doesn't do them justice looks worse in person this doesn't show all the little holes and blisters of shit trying to push itself out. It's like 20-30 small blister like things that have intense pressure underneath and when they rip open they get extremely itchy and stings like a paper cut in the 20-30 different places.
healing_day_three_right.webp
healing_elbow.webp
 
Yeah for sure it has it's ups and downs!


Oh yeah where about in the world?


I'm going to do a reset this week and try to get back to tracking food better. I had something that messed up my gut the pictures don't really do justice but both hands and elbows are flaring up spreads into the forearm area, So there is a bunch of tiny little open wounds and they sting like a bitch and when you sweat and are lifting it gets worse and then starts itching etc and my guts been killing me for 3 days and bloody stools just haven't been feeling 100% but it's healing now.

I had iced coffee with a vanilla shot and caramel shot and on Timmies nutrition facts says both are gluten and dairy free but something in there fucked up my gut. Thinking it has to be this really the only thing I changed. I drink coffee every morning with a scoop of protein and oak milk so wasn't the caffeine or coffee alone.

I did a half back/bis day yesterday skipped the dead lifts and barbell rows did some dumbbell work. Going to just do the bar and 15 lb dumbbells for the rest of the week to put the least amount of strain on my hands while they heal but still doing something.


Lighting doesn't do them justice looks worse in person this doesn't show all the little holes and blisters of shit trying to push itself out. It's like 20-30 small blister like things that have intense pressure underneath and when they rip open they get extremely itchy and stings like a paper cut in the 20-30 different places.
View attachment 225816View attachment 225817
how about we try fasting 36 hours to clean digestion? just drink minerals and vitamins and water/tea/coffee no carbs/or foods @SemiFunctionalHuman
 
how about we try fasting 36 hours to clean digestion? just drink minerals and vitamins and water/tea/coffee no carbs/or foods @SemiFunctionalHuman
Okay I'll give it a shot can't hurt and if it helps then definitely gotta make it a habit when this happens for sure. I had my coffee with a scoop of protein already so a bit of calories, nothing major but I'll just fast from now until Thursday morning. I got this trace mineral drops for water I bought and never really used so I'll try them out.
 
Okay I'll give it a shot can't hurt and if it helps then definitely gotta make it a habit when this happens for sure. I had my coffee with a scoop of protein already so a bit of calories, nothing major but I'll just fast from now until Thursday morning. I got this trace mineral drops for water I bought and never really used so I'll try them out.
lets fast after that until tomorrow morning :D
 
DAILY LOG – CHEST / TRICEPS

Date:
05/05/2026
Body weight: 234.6 lbs
Sleep: 11:30 am - 5:30 am
Energy/mood: 6/10
Session duration: 1 hour 13 minutes

Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 20
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 20

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 14 (f)
- Set 2: 35 lbs x 8 (f)

Notes: Lost reps, felt weak in the seated triceps extension finishers.

Nutrition: Fasting.

Nutrition Notes:
 
DAILY LOG – CHEST / TRICEPS

Date:
05/05/2026
Body weight: 234.6 lbs
Sleep: 11:30 am - 5:30 am
Energy/mood: 6/10
Session duration: 1 hour 13 minutes

Workout ((w) - warm up, (f) - to failure)

Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 20
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 20

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 14 (f)
- Set 2: 35 lbs x 8 (f)

Notes: Lost reps, felt weak in the seated triceps extension finishers.

Nutrition: Fasting.

Nutrition Notes:
fasting time you trained hard :D
 
sure lets do it :D
fasting time you trained hard :D
Yeah the push exercises aren't so bad on the hands the pull ones are rough. So I just tried to keep today mostly the same.

Iunno how to explain it but I feel like I have more energy when I'm fasting or don't feel as sluggish? I've never fasted more than 48 hours and never paid much attention or know how it would effect me long term but notice like I have more drive/energy/explosiveness/alertness I'm not sure exactly but near the end I was feeling weaker for sure lost like 4 reps on the both sets of finishers.
 
Yeah the push exercises aren't so bad on the hands the pull ones are rough. So I just tried to keep today mostly the same.

Iunno how to explain it but I feel like I have more energy when I'm fasting or don't feel as sluggish? I've never fasted more than 48 hours and never paid much attention or know how it would effect me long term but notice like I have more drive/energy/explosiveness/alertness I'm not sure exactly but near the end I was feeling weaker for sure lost like 4 reps on the both sets of finishers.
I think this is perfect lets fast out more :D cleans up your digestion
 
I think this is perfect lets fast out more :D cleans up your digestion
Okay sounds good, yeah I was reading more about it "Autophagy"? Will defiantly be doing it more often cause my body probably really needs it. I didn't take care of myself basically from ages 14-28, did a lot of hard partying and not eating in general. Before 14 I was over weight only ate junk food, microwaves meals most of the time cause my mom did shift work. So my body is probably dying for some cellular repair, I've never been good to it until the last few years.

What do you think about going longer like 48-72 hours? Would you just judge it based on feeling? Like if I was feeling fine after lifting tomorrow, no muscle cramps, no headaches, not unbearable hunger etc then would it be beneficial to consider extending it?
 
DAILY LOG – BACK / BICEPS

Date:
05/06/2026
Body weight: 231.2 lbs
Sleep: 10:00 pm - 5:20 am
Energy/mood: 6/10
Duration: 1 hour 15 minutes
Volume: 25,075 lbs
Sets: 26

Workout: (w) - warm up, (f) - to failure

Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 5: 45 lbs x 25
- Set 6: 45 lbs x 25

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Chest Supported Incline Row (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Shrug (Barbell, 1 minute rest)
- Set 1: 135 lbs x 75 (f)
- Set 2: 135 lbs x 60 (f)

(Mix of 2-5 second holds at the top and could be a bit more counting out the 5 second hold in my head and keeping track of the reps messed me up)

Notes:
- Tried doing 25lbs for the chest supported rows did 25 reps but started feeling really nauseous so dropped down to the 15 lbs for the remaining sets it went away after 5 minutes.

Nutrition:
Fasting - 500ml coffee pre-workout, water and coffee throughout the day. Might break the fast today but might see about going 72 hours as I was reading that could be good to reset immune system? I think the problems stem from the gut but on paper from biopsies they say I have eczema which is auto immune so maybe it would be beneficial?

Nutrition Notes: Not dying to eat, still smoking all day after lifting but fighting the munchies with coffee.

Pump photos:
back_day_feeling_pumped_lats_tryna_pop_out.webp
back_day_traps_biceps.webp


Couldn't get a good one of my back need a tripod or something they all looked like I was tryna contort myself in weird ways :ROFLMAO:. You can kinda see the lats tryna pop out the bottom in the first photo but was feeling the pump in the traps, shoulders and a little bis today.


Bros, hell yeah, that is true.
Yeah bro everything reminds me of her. :cry:

reminds_me_of_her.webp


:ROFLMAO::ROFLMAO:
 
Normally been trying 9-11pm but been working on my trading system. Building a institutional level trading system that will trade for me 24/7 so I can invest and the goal is to make passive income so support my lifestyle / habits without have to slug away at work for 12 hours a day. So I was up working on that and didn't wanna go to bed until the bug I was working on was fixed so I didn't get to ed until 2:00am then up at 7:30 am.

I don't show it off or talk to anyone about it because it's a work in progress but the goal is to build a advanced trading system then I turn into a SaaS application where I can charge a monthly subscription to use the system. So I have the working system it's profitable but I'm ironing out the small finishing stuff.

You can't sign up or do anything now I just have a live preview of what it will look like and how it trades if you wanted to check it out https://volatilityfarmer.com/ it's just a basic landing page and had a button to view the live dashboard that is at https://live.volatility.farm/

View attachment 214210

View attachment 214212

View attachment 214213

It's profitable for going on 6 months now but still a long way to go it's the small stuff now, frontend ui stuff etc then converting to a SaaS application.

This is my plan, my passion and my everything right now. I'm riding on it and it's gotta work. :LOL::ROFLMAO: This is why I am cheap on my diet because I need to invest more now so I can buy more protein later. haha


Thanks brother man.


Yeah some days I feel weaker then I should probably because I'm not fully healed maybe from the previous so that extra rest day would maybe be very beneficial. Honestly if we didn't need rest I could do 2 hours a day 7 days a week but then the last 3-4 days I wouldn't be going as heavy and the muscle wouldn't have enough time to recover so it probably wouldn't be beneficial.

I'm just trying to get back to where I was, as quick as possible. You think maybe going to 5 days a week would be better for recovery and in return maybe I could go heavier/long on the other days so would get more volume so more growth over time.. or?? I have lots of information in my head about this stuff but then it's like what's right and whats wrong because there is so many different ways to do things.


Thanks bro. Appreciate it.


Nope the only medication i've taken recently would be gabapentin and t3s and now that I think the t3s were after the testing so only thing would have been gabapentin. Besides that nothing just take creatine and my diets been shit before I started lifting like eating dinner then the rest of the day eating cookies/bars/candy etc

I know they say it effects testosterone 30-50% but I'm a weed smoker. I smoke daily though, all day usually. I smoke less when I lift and never before because then I won't lift.. but it keeps me calm and nice to people. :oops: I don't know if it would effect E2? When I was working out before I totally quit for a while and can but as of right now after I lift I smoke the rest of the day. Always bongs.

Okay I'll mess around today with the 15-20 rep range and go lighter. Will be nice on my hands and elbows right now cause the flare up. In this range I get way more muscle control also, better flex at the top, can control the eccentric part of the lift longer and way better pumps in these ranges.

I remember getting my genes tested for ancestry stuff and found I have the ACTN3 RR geneotype usually found in speed/power athletes. So I have no scientific background at all but on my research this has to do with fast twitch muscle fibers and these people are better and like short distance stuff like sprinting and power lifting? So I was basing my workouts around this just what I read online it says maybe the lower range is better with higher rests so that's why I've always tried to stick to strength training mostly.

Nonetheless I'll try something different and switch it up for a bit.


I just want to say I appreciate all you guys and the support. It's definitely more motivation then if I was training alone and not logging. I can't really show my appreciation much right now but know just little check ins are appreciated and mean something. 👊💪👌
Hey mate, really cool log you have going - great detail !

Without trying to detract too much from the bodybuilding side of it just saw this post and without going into too much detail wondering if your chasing trends or indicators or how your program is working ? Have seen these kind of automated systems before and its an extreme challenge to try beat the system ! Wishing you the best in it.
 
Hey mate, really cool log you have going - great detail !

Without trying to detract too much from the bodybuilding side of it just saw this post and without going into too much detail wondering if your chasing trends or indicators or how your program is working ? Have seen these kind of automated systems before and its an extreme challenge to try beat the system ! Wishing you the best in it.
Thanks man, it's my first so it's a work in progress.

I don't mind it's just conversation as long as it's not against the rules a mod can remove it if so. It's pretty complex I've been working on it for 8 months roughly now. It's my current passion project, I don't have a financial background and only a grade 8 education.. but I have ideas and a tiny bit of common sense and nothing to lose.

My big thing right now that holds me back is equity and you really need equity for the system to really shine and see nice compounded growth. I have a plan over the next 5 years and hopefully it works out and changes my life. If not at least I tired.

It started out as a basic terminal DCA bot then and I'm just developing it more and more everyday.

Screenshot 2025-09-06 124710.webp

Screenshot 2025-09-21 071651.webp

Screenshot 2025-10-03 145328.webp


Now it's much more advanced with a live dashboard and a lot more metrics, safe guards, watchdogs and lots of other under the hood stuff. Ignore the alerts, I'm working on stuff. 🙃 all trading is working I'm just actively changing stuff.

Screenshot 2026-05-06 123432.webp


I had about $2000 CAD in there for the last 30 days so the results are based on that not the $680 in there now, I had to take out some cash for something and put it back in next month but this screen below is from the exchange itself for the last 30 days.

Screenshot 2026-05-06 123857.webp

Screenshot 2026-05-06 124251.webp

Screenshot 2026-05-06 124335.webp


1. Strategy approach. Pure volatility-harvesting on spot crypto. Not trend-following, not indicator-driven (no MA/RSI/MACD), not arbitrage. The hypothesis is that liquid pairs oscillate around a slowly-moving reference price, and small dips can be bought and sold a few percent higher within hours. The base entry fires when the last price dips below the reference by a small threshold, and the reference ratchets upward as price climbs. Exit is a limit sell at a modest percentage above average cost, repriced on a regular cadence. There is a "momentum detector" that boosts the take-profit if a pair pumps significantly in the recent window, but it does not chase momentum to enter — it just lets winners run a bit further.

2. Pair selection. Auto-selected and re-scored at a regular interval. A multi-dimension scorer ranks all pairs across several weighted factors: liquidity (spread + volume, heaviest weight), volatility positioning (looking for a "sweet-spot" band in the upper-middle percentiles), realized PnL/efficiency, price location relative to reference, data quality, risk-adjusted returns, and pair age. Filters knock out anything with insufficient history, low average daily volume, or abnormal volume spikes. Pairs stuck at high DCA levels get a progressive penalty so the rotation drains them.

3. Sizing & slots. Each pair has a fixed budget envelope. A small base buy is used for initial entries, then DCA tranches scale up geometrically across several tiers. A "slot" = one pair holding an active position + working sell order; total slots are derived from equity / per-pair budget. A minimum free-cash floor must remain before a DCA can fire. DCA buys per pair are capped both in total depth and within a rolling time window.

4. DCA logic. Anchored on average cost. Levels fire at progressively wider intervals below the average — geometric spacing that gets increasingly aggressive deeper into a drawdown. After a configurable holding period a position enters "reduced mode" (take-profit is scaled down and DCA drops are widened); after a further period, "super-reduced" mode disables further DCA and tightens the fee buffer. This is the bag-management path for stuck pairs.

5. Risk management. Trading pauses fail-closed on accounting invariant failures, exchange desync, ledger-hash mismatch, equity drift outside tolerance, or stale snapshot. A circuit breaker opens after repeated consecutive exchange API failures with exponential backoff. Watchdogs cover order state, fills, fees, ledger integrity, and runtime desync. Bag-pressure and stuck-position penalties throttle re-entry into pairs that haven't recovered.

6. Execution. Limit orders only — both entries and exits. Sells reprice on a regular cadence rather than chasing the book. The engine ticks on a short polling interval. The exchange is treated as the source of truth; Postgres is the audit/reconciliation store.

Core edge. The bot bets that liquid, reasonably-volatile pairs revert: small dips below a slowly-rising reference get bought, then sold at a target markup when normal oscillation eventually carries them there. It is not predicting direction — it is harvesting the noise around a drifting mean, with deep DCA tranches as insurance against drawdowns and a multi-day "give up gracefully" mode for pairs that don't bounce back.
 
Oh sweet that's awesome. Probably something I would have been interested in going to school for if I didn't stop going. Not sure I would have been smart enough but cool and interesting stuff.
You don't have to be smart. Trust me I worked with a lot of dumb people.
 
DAILY LOG – LEGS / SHOULDERS

Date:
05/07/2026
Body weight: 233.0 lbs
Sleep: 10:00pm - 5:30 am
Energy/mood: 6/10
Duration: 1 hour 4 minutes
Volume: 17,925 lbs
Sets: 23

Workout: (w) - warm up, (f) - to failure
Squat (Barbell, 1 minute rest)
- Set 1: 45 lbs x 10 (w)
- Set 2: 45 lbs x 10 (w)
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 4: 45 lbs x 25

Standing Calf Raise (Barbell, 1 minute rest)
- Set 1: 45 lbs x 40
- Set 2: 45 lbs x 40
- Set 3: 45 lbs x 40
- Set 4: 45 lbs x 40

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 28 (f)
- Set 2: 25 lbs x 20 (f)

Notes:
- Added calf raises can go heavier just my stomach/core bugging me today so couldn't be bother to load it up. Will eventually add in rdl, lunges and hip thrusts.

- I was going to start ab work today but my insides aren't feeling it, I just used the six pack in 30 days app when I first got into lifting and I will just use it again. It's just pre made plans for ab workouts they are like 3-4 days on then a rest day usually. Going to do them as a cool down after my workouts when my insides are feeling better.

Nutrition:
05-07-2026.webp


Nutrition Notes:
- I broke my fast yesterday around 3:00 pm was feeling a little nauseous and getting a headache. I definitely didn't drink enough water. Cutting out my big breakfast meal for a bit until I get the meal prep for it dialed in. I can't be bothered to weigh it all daily and cook it every single day.



You don't have to be smart. Trust me I worked with a lot of dumb people.
Yeah fair enough I've dealt with lots of people and wonder how they got their jobs. I guess showing up is 80% of the battle. I always felt like I had better things to do or school was boring and too slow for me or something.

I'm a jack of all trades, master of none. lol
 
Thanks man, it's my first so it's a work in progress.

I don't mind it's just conversation as long as it's not against the rules a mod can remove it if so. It's pretty complex I've been working on it for 8 months roughly now. It's my current passion project, I don't have a financial background and only a grade 8 education.. but I have ideas and a tiny bit of common sense and nothing to lose.

My big thing right now that holds me back is equity and you really need equity for the system to really shine and see nice compounded growth. I have a plan over the next 5 years and hopefully it works out and changes my life. If not at least I tired.

It started out as a basic terminal DCA bot then and I'm just developing it more and more everyday.

View attachment 226402
View attachment 226403
View attachment 226404

Now it's much more advanced with a live dashboard and a lot more metrics, safe guards, watchdogs and lots of other under the hood stuff. Ignore the alerts, I'm working on stuff. 🙃 all trading is working I'm just actively changing stuff.

View attachment 226405

I had about $2000 CAD in there for the last 30 days so the results are based on that not the $680 in there now, I had to take out some cash for something and put it back in next month but this screen below is from the exchange itself for the last 30 days.

View attachment 226406
View attachment 226407
View attachment 226408

1. Strategy approach. Pure volatility-harvesting on spot crypto. Not trend-following, not indicator-driven (no MA/RSI/MACD), not arbitrage. The hypothesis is that liquid pairs oscillate around a slowly-moving reference price, and small dips can be bought and sold a few percent higher within hours. The base entry fires when the last price dips below the reference by a small threshold, and the reference ratchets upward as price climbs. Exit is a limit sell at a modest percentage above average cost, repriced on a regular cadence. There is a "momentum detector" that boosts the take-profit if a pair pumps significantly in the recent window, but it does not chase momentum to enter — it just lets winners run a bit further.

2. Pair selection. Auto-selected and re-scored at a regular interval. A multi-dimension scorer ranks all pairs across several weighted factors: liquidity (spread + volume, heaviest weight), volatility positioning (looking for a "sweet-spot" band in the upper-middle percentiles), realized PnL/efficiency, price location relative to reference, data quality, risk-adjusted returns, and pair age. Filters knock out anything with insufficient history, low average daily volume, or abnormal volume spikes. Pairs stuck at high DCA levels get a progressive penalty so the rotation drains them.

3. Sizing & slots. Each pair has a fixed budget envelope. A small base buy is used for initial entries, then DCA tranches scale up geometrically across several tiers. A "slot" = one pair holding an active position + working sell order; total slots are derived from equity / per-pair budget. A minimum free-cash floor must remain before a DCA can fire. DCA buys per pair are capped both in total depth and within a rolling time window.

4. DCA logic. Anchored on average cost. Levels fire at progressively wider intervals below the average — geometric spacing that gets increasingly aggressive deeper into a drawdown. After a configurable holding period a position enters "reduced mode" (take-profit is scaled down and DCA drops are widened); after a further period, "super-reduced" mode disables further DCA and tightens the fee buffer. This is the bag-management path for stuck pairs.

5. Risk management. Trading pauses fail-closed on accounting invariant failures, exchange desync, ledger-hash mismatch, equity drift outside tolerance, or stale snapshot. A circuit breaker opens after repeated consecutive exchange API failures with exponential backoff. Watchdogs cover order state, fills, fees, ledger integrity, and runtime desync. Bag-pressure and stuck-position penalties throttle re-entry into pairs that haven't recovered.

6. Execution. Limit orders only — both entries and exits. Sells reprice on a regular cadence rather than chasing the book. The engine ticks on a short polling interval. The exchange is treated as the source of truth; Postgres is the audit/reconciliation store.

Core edge. The bot bets that liquid, reasonably-volatile pairs revert: small dips below a slowly-rising reference get bought, then sold at a target markup when normal oscillation eventually carries them there. It is not predicting direction — it is harvesting the noise around a drifting mean, with deep DCA tranches as insurance against drawdowns and a multi-day "give up gracefully" mode for pairs that don't bounce back.
you're a pro trader there :D nice
 
DAILY LOG – LEGS / SHOULDERS

Date:
05/07/2026
Body weight: 233.0 lbs
Sleep: 10:00pm - 5:30 am
Energy/mood: 6/10
Duration: 1 hour 4 minutes
Volume: 17,925 lbs
Sets: 23

Workout: (w) - warm up, (f) - to failure
Squat (Barbell, 1 minute rest)
- Set 1: 45 lbs x 10 (w)
- Set 2: 45 lbs x 10 (w)
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 4: 45 lbs x 25

Standing Calf Raise (Barbell, 1 minute rest)
- Set 1: 45 lbs x 40
- Set 2: 45 lbs x 40
- Set 3: 45 lbs x 40
- Set 4: 45 lbs x 40

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 28 (f)
- Set 2: 25 lbs x 20 (f)

Notes:
- Added calf raises can go heavier just my stomach/core bugging me today so couldn't be bother to load it up. Will eventually add in rdl, lunges and hip thrusts.

- I was going to start ab work today but my insides aren't feeling it, I just used the six pack in 30 days app when I first got into lifting and I will just use it again. It's just pre made plans for ab workouts they are like 3-4 days on then a rest day usually. Going to do them as a cool down after my workouts when my insides are feeling better.

Nutrition:
View attachment 226814

Nutrition Notes:
- I broke my fast yesterday around 3:00 pm was feeling a little nauseous and getting a headache. I definitely didn't drink enough water. Cutting out my big breakfast meal for a bit until I get the meal prep for it dialed in. I can't be bothered to weigh it all daily and cook it every single day.




Yeah fair enough I've dealt with lots of people and wonder how they got their jobs. I guess showing up is 80% of the battle. I always felt like I had better things to do or school was boring and too slow for me or something.

I'm a jack of all trades, master of none. lol
lets push the protein a bit closer to 220 :D strong 45s on squats!

on the dehydration, the nausea is from lack of minerals you had how much minerals? @SemiFunctionalHuman

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @kcates
 
you're a pro trader there :D nice
lets push the protein a bit closer to 220 :D strong 45s on squats!

on the dehydration, the nausea is from lack of minerals you had how much minerals? @SemiFunctionalHuman

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @kcates
Thanks man, I'm getting there, now is the slow part just patience.

Yeah I ended up having another shake here are the updated macros:
05-07-2026-2.webp


I was just gonna be cheap and call it a day at that but needed some flavour was craving something. For the minerals I did 2 bottles with like 10 drops in the first and 8 drops in the second it says 5-10 drops for adults not sure what it's equivalent too then 3 more bottles of regular water but was having lots of coffee so could have been a combination too much caffeine and not enough water.

1778200031265.webp
 
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