Approved Log Training Nutrition Lifestyle Log

[SemiFunctionalHuman]

strong 75 on the bench love the push and food looks good but 7pm meal needs a protien shake

Yeah hopefully it lands today I messed up I think I had some extra scoops when I was hungry one day so the bag didn't last quite as long as expected and the shipping is from BC on this vegan protein from costco so gotta wait like a week after ordering for it to show up. Going to order an extra bag or two just so this doesn't happen again.

I'd have you do a little less for triceps. It's a lot of work around the elbows

Okay yeah what do you think would be the best to take out the seated single over head extension or kickbacks? Maybe kickbacks are a bit harder on the elbows then the single arm extensions, the way you throw it back right into the elbow seems like it might be harder on it then the extensions? I was just trying to make sure i'm hitting all 3 heads and I feel like the kick backs hit the outer head like push downs so that was my replacement cause I don't have any cable system at home.

@SemiFunctionalHuman good job on this. I like the different foods that you're putting together. Chicken and white rice sounds really nice.

Thank you, Yeah I've just been trying to keep it simple. Something easy to stick too and doesn't requite a lot to put together. Normally I do brown rice or add some sweet potato but i'll get back to switching it up a bit when I get more into it and it doesn't feel as much of a chore and it's more of a second nature again.

Bros, you're doing a great job. I like the mix on the different exercises. The core training is really impressive. Planks are no joke. @SemiFunctionalHuman

Thanks man! Yeah I'm trying to hit everything as good as possible for what I have. Yeah i've been doing the core work as a finisher and near the end rolling around on my back like a turtle stuck on it's shell. LOL but i've been getting it in.

Good job on this. I like the different exercises. @SemiFunctionalHuman and I like the layout on the food. You're keeping it simple with the chicken and rice.

Thank ya, any recommendations on any of days maybe an exercise to remove or add, or even switch one out for another, maybe some kinda variation?

---

Yeah if anyone has any suggestions/recommendations on training improvements feel free to share your input.

I'm just working with this old body solid bench flat, incline and decline. I have 2.5lb, 5lb, 10lb, 25lb, 35lbs and 2x 45lbs sets of plates oh and fraction plates they are 0.5kg to 2.5kg and 10lb, 15lb ,25lb, 35lb, 45lb, 55lb, 65lb and 75lb dumbbells. So no fancy cable workout or anything but if anyone has suggestions feel free.

 

[stevesmi]

Thank you, Yeah I've just been trying to keep it simple. Something easy to stick too and doesn't requite a lot to put together. Normally I do brown rice or add some sweet potato but i'll get back to switching it up a bit when I get more into it and it doesn't feel as much of a chore and it's more of a second nature again.

that is what its all about

 

[Ulter]

DAILY LOG – CHEST / TRICEPS

Date: 06/04/2026
Body weight: 229.2 lbs
Sleep: 11:00 pm - 6:30 am
Energy/mood: 8/10
Duration: 1 hour 11 minutes
Volume: 20,320 lbs
Sets: 28

View attachment 243129 View attachment 243130

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: 75 lbs x 25
- Set 4: 75 lbs x 25
- Set 5: 75 lbs x 25
- Set 6: 75 lbs x 25

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

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

Skipping Without Rope: 30s
Jumping Jacks: 30s
Inch Worms: 30s
Abdominal Crunch: x12
Single Leg Drops: x12
Plank: 30s
Reclined Oblique Twist: x10
Mountain Climber: x22
Dead Bug: x12
Leg Raises: x8
Slow Mountain Climber: 30s
Oblique Crunch Reach: x10
Cobra Stretch: 20s
Lying Twist Stretch Left: 20s
Lying Twist Stretch Right: 20s

Notes:

Nutrition:

8:00 AM - 500ml coffee, 250ml almond and cashew protein milk, 20-30ml sugar free maple syrup.

8:40 AM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

9:00 AM - Lift.

11:00 AM - 200g chicken, 1 cup white rice.

12:00 PM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

5:00 PM - 200g chicken, 1 cup white rice.

7:00 PM - 4 rice cakes, 50g peanut butter.

Nutrition Notes:
Waiting for protein to land today or tomorrow still. @OxygenPharm package just landed! Multi vitamin, omega 3 fish oil and psyllium seed husk will arrive today and I'll start adding that to the regimen.

@SemiFunctionalHuman lots of respect for this update. You are pumping that iron and you're getting in some good nutrition. I like how you keep your diet extremely clean. No sugar at all.

 

[SemiFunctionalHuman]

DAILY LOG – BACK / BICEPS

Date: 06/05/2026
Body weight: 227.8 lbs
Sleep: 11:00 pm - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 37 minutes
Volume: 35,150 lbs
Sets: 36

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: 95 lbs x 25
- Set 4: 95 lbs x 25
- Set 5: 95 lbs x 25
- Set 6: 95 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

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

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 20
- Set 4: 25 lbs x 20

Bicep Curl (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

Hammer Curl (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

Concentration Curl (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

Reverse Curl (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

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 45 lbs x 40 (f)
- Set 2: 45 lbs x 30 (f)

Abs: Rest Day.

Notes: My lower back was in a little pain more then just normal lifting pain. I had to drop the weight on the barbell rows and pump them out quicker. It slowly got better but on the 3rd set of bicep curls with the barbell the last 5-6 reps I was throwing my body into a bit much and hurt something in the lower to mid back area, normally I don't do that but was feeling a little weak today need that extra push. Not major but it made it uncomfortable the rest of the workout, twisting side to side it's a very tight and feels like maybe just before you pull a muscle? I think I slept funny and this just kinda pushed it. Dropped the shrugs down to just the bar to be safe and still get a pump in without effect the back too much. Going to take the next day or two to rest up, no lifting just abs and food.

Nutrition/Supplements:
7:00 am - 300ml Coffee, 250ml Almond and Cashew protein milk, 30 ml sugar free maple syrup.

7:30 am - Multi Vitamin.

7:50 am - Mio Energy packet + 5g creatine + 5mg tadalafil.

8:20 am - Lift.

10:50 am - 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA + left over chicken from a whole chicken 200g+ and about cup and a half of white rice.

11:30 am - Mio Energy packet + 5g creatine.

5:00 pm - 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA+ 200g chicken, 1 cup white rice.

7:00 pm - 4 rice cakes, 50g peanut butter, 1 banana 110-140g.

Nutrition Notes: Going to try and dial in the tracking better to get actual macros, sometimes I forget and then just say fuck it maybe lazy. Iunno. I need to build a better habit out of it though and I will.

It ain't fancy but it works. lol

---

that is what its all about

Yeah true that man.

@SemiFunctionalHuman lots of respect for this update. You are pumping that iron and you're getting in some good nutrition. I like how you keep your diet extremely clean. No sugar at all.

Thanks man , I appreciate it. Yeah I try to avoid it completely we don't buy sugar in the house at all and I crave a pop now and then but switched to coke zero, I mean who knows what other garbage is in it but cuts the craving now and then. Same with the maple syrup it's sugar free so I use that as my sugar in my coffee but I imagine there's probably something worse even in both of them to be honest. lol

 

[2Thick]

DAILY LOG – CHEST / TRICEPS

Date: 06/04/2026
Body weight: 229.2 lbs
Sleep: 11:00 pm - 6:30 am
Energy/mood: 8/10
Duration: 1 hour 11 minutes
Volume: 20,320 lbs
Sets: 28

View attachment 243129 View attachment 243130

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: 75 lbs x 25
- Set 4: 75 lbs x 25
- Set 5: 75 lbs x 25
- Set 6: 75 lbs x 25

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

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

Skipping Without Rope: 30s
Jumping Jacks: 30s
Inch Worms: 30s
Abdominal Crunch: x12
Single Leg Drops: x12
Plank: 30s
Reclined Oblique Twist: x10
Mountain Climber: x22
Dead Bug: x12
Leg Raises: x8
Slow Mountain Climber: 30s
Oblique Crunch Reach: x10
Cobra Stretch: 20s
Lying Twist Stretch Left: 20s
Lying Twist Stretch Right: 20s

Notes:

Nutrition:

8:00 AM - 500ml coffee, 250ml almond and cashew protein milk, 20-30ml sugar free maple syrup.

8:40 AM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

9:00 AM - Lift.

11:00 AM - 200g chicken, 1 cup white rice.

12:00 PM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

5:00 PM - 200g chicken, 1 cup white rice.

7:00 PM - 4 rice cakes, 50g peanut butter.

Nutrition Notes:
Waiting for protein to land today or tomorrow still. @OxygenPharm package just landed! Multi vitamin, omega 3 fish oil and psyllium seed husk will arrive today and I'll start adding that to the regimen.

leg raises and dead bug are fun exercises. Really good way to work different things. I like how you're hitting different parts of the muscle. @SemiFunctionalHuman

 

[LevButlerov]

Yeah hopefully it lands today I messed up I think I had some extra scoops when I was hungry one day so the bag didn't last quite as long as expected and the shipping is from BC on this vegan protein from costco so gotta wait like a week after ordering for it to show up. Going to order an extra bag or two just so this doesn't happen again.

understood

 

[Ulter]

Thanks man , I appreciate it. Yeah I try to avoid it completely we don't buy sugar in the house at all and I crave a pop now and then but switched to coke zero, I mean who knows what other garbage is in it but cuts the craving now and then. Same with the maple syrup it's sugar free so I use that as my sugar in my coffee but I imagine there's probably something worse even in both of them to be honest. lol

It really is a magnet to issues.

 

[SemiFunctionalHuman]

leg raises and dead bug are fun exercises. Really good way to work different things. I like how you're hitting different parts of the muscle. @SemiFunctionalHuman

Oh yeah I'm not very flexible in the hip or leg area when I do the dead bugs when I bring my right leg down my hip always has a popping feel or in-between a pop and crack. Feels sketchy but I think it will go away with time or leg raises I can't get my legs fully straight yet always q fairly decent bend in the knee. Just not that flexible yet. lol

understood

Yup should be here monday. Sucks I'm feeling like I'm lacking in protein maybe why my back still hurts today and I only have whey here. I could have some but then My hand swill probably break out and then stomach pain so just sucking it up until Monday. Lesson learned.

It really is a magnet to issues.

Yeah fair, well glad I steer away from it at least. One good habit I've built. haha

---

My backs still feeling tight and if I move too much it might like pull or something, honestly I can't tell if I'm just being a pussy and it's growing pain or if it's almost about to pull pain.. but I'm playing it safe cause usually growing pain feels a bit different. I'm gonna stretch in a bit and see if I can do abs and shoulders carefully. If not going to be a rest day.

 

[ceo]

Thanks man! Yeah I'm trying to hit everything as good as possible for what I have. Yeah i've been doing the core work as a finisher and near the end rolling around on my back like a turtle stuck on it's shell. LOL but i've been getting it in.

bros never gonna be core

 

[ROIDDERS]

Thank ya, any recommendations on any of days maybe an exercise to remove or add, or even switch one out for another, maybe some kinda variation?

---

I would say commit to stretching every time you finish training. Spend at least ten minutes doing it.

 

[2Thick]

Oh yeah I'm not very flexible in the hip or leg area when I do the dead bugs when I bring my right leg down my hip always has a popping feel or in-between a pop and crack. Feels sketchy but I think it will go away with time or leg raises I can't get my legs fully straight yet always q fairly decent bend in the knee. Just not that flexible yet. lol

Yeah and that's not good because over time that lack of mobility and flexibility will lead to injuries. When you're not flexible, your joints will dry out much quicker.

 

[Ulter]

Yeah fair, well glad I steer away from it at least. One good habit I've built. haha

---

That's what I like to hear. Habits are a good thing when they're healthy habits.

 

[LevButlerov]

Yup should be here monday. Sucks I'm feeling like I'm lacking in protein maybe why my back still hurts today and I only have whey here. I could have some but then My hand swill probably break out and then stomach pain so just sucking it up until Monday. Lesson learned.

lets see monday. be careful please

 

[SemiFunctionalHuman]

DAILY LOG – SHOULDERS

Date: 06/07/2026
Body weight: 231.2 lbs
Sleep: 11:00 pm - 5:30 am
Energy/mood: 6/10
Duration: 53 minutes
Volume: 12,600 lbs
Sets: 22

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

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
- Set 4: 15 lbs x 25

Seated 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 4: 15 lbs x 25

Abs: Rest Day.

Notes: Lower back feeling better but skipping abs today will start them again tomorrow just to play it safe.

Nutrition/Supplements:
7:00 am - 300ml coffee, 250ml almond and cashew protein milk.

7:30 am - Multivitamin.

8:30 am - Mio Energy Packet + 5g Creatine + 5mg Tadalafil.

9:00 am - Lift.

10:30 am - Mio Energy Packet + 5g Creatine.

11:00 am - 200g chicken, 1 cup white rice + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA

11:30 am - Fasting the rest of the day, just doing 24 hours.

Nutrition Notes: Having a post workout meal then going to fast until my next post workout meal and get back on track this week with my protein landing and dial in the tracking habits. Weight up a bit today had a bunch of ground beef and rice yesterday to try and see if it would help the back. Over ate a bit to get some extra protein while I wait for this vegan stuff, I have a full tub of strawberry whey here and I can't touch it. Fuck. lol

Pump Photos: @OxygenPharm Tadalafil is great. Pumped up so much it was a workout lifting my water bottle.

---

For anyone who uses the psyllium seed husk do you skip it on fasting days and strictly take it before a meal?

bros never gonna be core

Huh? lol yeah my cores my weakest area for sure. I didn't grow up playing sports or anything, I skipped gym in school. I was 280 lbs in highschool.

I would say commit to stretching every time you finish training. Spend at least ten minutes doing it.

Yeah I was just getting into stretching last time before I fell off. Staying away form static stretching before I read it could cause more injury and doing warm up lifts cause they're dynamic stretching like with light weight or just the bar then more dynamic stretch after the lifting on the muscles I hit. Obviously I'll youtube some stuff and look at some apps but you have any that you use as recommendations?

Yeah and that's not good because over time that lack of mobility and flexibility will lead to injuries. When you're not flexible, your joints will dry out much quicker.

Hmm okay that's good to know. So eventually should start working on that also. Do you think adding maybe some flexibility work once a week would be good or like build it into periodization type of training, like for example maybe something like 8 weeks high rep pump work, 6-8 weeks strength work, 4 weeks light weight mobility/flexibility type of work. Where like the high rep work would be work I'm doing now then for strength heavy weights like 3-6 reps and mobility/flexibility like lighter weight then i'm doing now for less reps also maybe 12-15 reps and focus on movements, contractions, muscle mind connection. Then kinda have some type of rotation like that?

That's what I like to hear. Habits are a good thing when they're healthy habits.

Yeah true that. We only building healthy habits around here now.

lets see monday. be careful please

Yup I try to pay attention to my body and how it feels. It wasn't a major pain but felt like too much weight or the the wrong movement could make it worse. I figure better to play it safe take a day or two rest then try and act tough and have to take 5-6 days rest. lol

 

[LevButlerov]

DAILY LOG – SHOULDERS

Date: 06/07/2026
Body weight: 231.2 lbs
Sleep: 11:00 pm - 5:30 am
Energy/mood: 6/10
Duration: 53 minutes
Volume: 12,600 lbs
Sets: 22

View attachment 245031 View attachment 245032

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

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
- Set 4: 15 lbs x 25

Seated 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 4: 15 lbs x 25

Abs: Rest Day.

Notes: Lower back feeling better but skipping abs today will start them again tomorrow just to play it safe.

Nutrition/Supplements:
7:00 am - 300ml coffee, 250ml almond and cashew protein milk.

7:30 am - Multivitamin.

8:30 am - Mio Energy Packet + 5g Creatine + 5mg Tadalafil.

9:00 am - Lift.

10:30 am - Mio Energy Packet + 5g Creatine.

11:00 am - 200g chicken, 1 cup white rice + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA

11:30 am - Fasting the rest of the day, just doing 24 hours.

Nutrition Notes: Having a post workout meal then going to fast until my next post workout meal and get back on track this week with my protein landing and dial in the tracking habits. Weight up a bit today had a bunch of ground beef and rice yesterday to try and see if it would help the back. Over ate a bit to get some extra protein while I wait for this vegan stuff, I have a full tub of strawberry whey here and I can't touch it. Fuck. lol

Pump Photos: @OxygenPharm Tadalafil is great. Pumped up so much it was a workout lifting my water bottle.
View attachment 245033 View attachment 245034

---

For anyone who uses the psyllium seed husk do you skip it on fasting days and strictly take it before a meal?


Huh? lol yeah my cores my weakest area for sure. I didn't grow up playing sports or anything, I skipped gym in school. I was 280 lbs in highschool.


Yeah I was just getting into stretching last time before I fell off. Staying away form static stretching before I read it could cause more injury and doing warm up lifts cause they're dynamic stretching like with light weight or just the bar then more dynamic stretch after the lifting on the muscles I hit. Obviously I'll youtube some stuff and look at some apps but you have any that you use as recommendations?


Hmm okay that's good to know. So eventually should start working on that also. Do you think adding maybe some flexibility work once a week would be good or like build it into periodization type of training, like for example maybe something like 8 weeks high rep pump work, 6-8 weeks strength work, 4 weeks light weight mobility/flexibility type of work. Where like the high rep work would be work I'm doing now then for strength heavy weights like 3-6 reps and mobility/flexibility like lighter weight then i'm doing now for less reps also maybe 12-15 reps and focus on movements, contractions, muscle mind connection. Then kinda have some type of rotation like that?


Yeah true that. We only building healthy habits around here now.


Yup I try to pay attention to my body and how it feels. It wasn't a major pain but felt like too much weight or the the wrong movement could make it worse. I figure better to play it safe take a day or two rest then try and act tough and have to take 5-6 days rest. lol

good training I see the size there

the psyllium you skip it on fasting days!

good volume too!

 

[SemiFunctionalHuman]

good training I see the size there

the psyllium you skip it on fasting days!

good volume too!

Yeah the pumps are getting bigger! and okay I figured as much but always good for input. Thanks man.

 

[rizzlekdizzle]

brother you get through a lot of sets well done!

 

[ceo]

Huh? lol yeah my cores my weakest area for sure. I didn't grow up playing sports or anything, I skipped gym in school. I was 280 lbs in highschool.

Bros, I meant that core is no joke. It's a tough workout.

 

[ROIDDERS]

Yeah I was just getting into stretching last time before I fell off. Staying away form static stretching before I read it could cause more injury and doing warm up lifts cause they're dynamic stretching like with light weight or just the bar then more dynamic stretch after the lifting on the muscles I hit. Obviously I'll youtube some stuff and look at some apps but you have any that you use as recommendations?

A simple rule of thumb is to stretch out the muscles you worked the particular day.

 

[LevButlerov]

Yeah the pumps are getting bigger! and okay I figured as much but always good for input. Thanks man.

big pumps is how you grow and feel good

 

[Ulter]

Yeah true that. We only building healthy habits around here now.

That's the alpha way to do it.

 

[SemiFunctionalHuman]

DAILY LOG – CHEST / TRICEPS

Date: 06/08/2026
Body weight: 229.4 lbs
Sleep: 11:30 pm - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 13 minutes
Volume: 21,965 lbs
Sets: 28

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: 80 lbs x 25
- Set 4: 95 lbs x 25
- Set 5: 95 lbs x 13 (Dropped back to 80 lbs and did another 13.)
- Set 6: 80 lbs x 25

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

Chest Fly (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

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

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
- Set 4: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 18 (f)
- Set 2: 35 lbs x 16 (f)

Abs:
High Stepping: 30s
Jumping Jacks: 30s
Sit Ups: x8
Russian Twist: x12
Heel Touch: x16
Butt Bridge: x15
Bicycle Crunches: x10
Sit Ups: x8
Russian Twist: x12
Heel Touch: x16
Butt Bridge: x15
Bicycle Crunches: x10
Cobra Stretch: 30s
Lying Twist Stretch Left: 30s
Lying Twist Stretch Right: 30s

Notes: Skipped legs didn't feel like the mid/lower back wanted 225-275lbs on it today. Still a little stiff doing the abs. Will add a leg day in during the week. Going to finish this week off it will be 8 weeks in doing high reps then switch to strength/hypertrophy style training 3-12 reps for the next 8 weeks.

Nutrition:
5:40 am - Wake up.

6:10 am - 250ml Coffee, 300ml Almond and Cashew Protein Milk + Centrum Men's Multivitamin. Broke fast now didn't wait until lunch time, actually just totally forgot when I woke up that I was fasting.

7:10 am - 0.3ml / 75mg Syn Test E.

7:30 am - Mio Engery + 5g creatine + 5mg OxygenPharm Tadalafil.

8:30 am - Lift.

11:00 am - 200g chicken, 100g white rice + Mio Engery + 5g creatine + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

5:00 pm - 200g+ chicken (making whole chicken so pain in the ass to track, can track minus water but won't be perfect anyways.) + 100g white rice + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

7:00 pm - 2-4 Plain Rice Cakes + 50g peanut butter.

Whatever time protein lands I'll be having another 500ml of almond and cashew protein milk and 4 scoops of protein.

Macros will be around here again. Give or take.

Nutrition Notes: Getting back on track this week. I messed up again but not on purpose just gotta trust companies labels and they ain't always accurate, I guess. Gluten and dairy makes my hands get these tiny blisters that pop open and sting and the sweat and lifting can get brutal. Ate something that was labeled free of it all but still broke out.

---

brother you get through a lot of sets well done!

Thanks man I've been trying. Following some advice from @LevButlerov going to switch it up soon though and go heavier weights lower reps.

Bros, I meant that core is no joke. It's a tough workout.

I figured ahah but ya never know. Oh yeah building it up without much of a base is killer.

A simple rule of thumb is to stretch out the muscles you worked the particular day.

Yeah for sure that's what I remember, I need to build a habit of it. I would always wait until I'm sore to stretch. lol

big pumps is how you grow and feel good

Hell yeah for sure, chasing the pump. I'm tryna look like that without a pump or flexing.

That's the alpha way to do it.

Yes sir!

 

[SemiFunctionalHuman]

Couldn't edit notes. Just going light the rest of the week actually the bar only and the 15 lbs dumbbells max. Hands flaring up they get so itchy I need to use a towel or something rough to rub them and they rip right open or the pressure build up under the skin is unbearable.

I don't wanna take any days off so just gonna do light weight and low reps like just the bar for 12 reps max to keep the body moving and just do a very slow tempo and a 2-3 second hold at the top of each lift so it's still doing something.

They should heal up enough in 3-4 days to be usable again without irritating them too much and going to switch up the routine to heavier lifts with lower reps for the next 8 weeks as I said above.

 

[BritishCanadian]

DAILY LOG – CHEST / TRICEPS

Date: 06/08/2026
Body weight: 229.4 lbs
Sleep: 11:30 pm - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 13 minutes
Volume: 21,965 lbs
Sets: 28

View attachment 245718 View attachment 245719

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: 80 lbs x 25
- Set 4: 95 lbs x 25
- Set 5: 95 lbs x 13 (Dropped back to 80 lbs and did another 13.)
- Set 6: 80 lbs x 25

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

Chest Fly (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

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

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
- Set 4: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 18 (f)
- Set 2: 35 lbs x 16 (f)

Abs:
High Stepping: 30s
Jumping Jacks: 30s
Sit Ups: x8
Russian Twist: x12
Heel Touch: x16
Butt Bridge: x15
Bicycle Crunches: x10
Sit Ups: x8
Russian Twist: x12
Heel Touch: x16
Butt Bridge: x15
Bicycle Crunches: x10
Cobra Stretch: 30s
Lying Twist Stretch Left: 30s
Lying Twist Stretch Right: 30s

Notes: Skipped legs didn't feel like the mid/lower back wanted 225-275lbs on it today. Still a little stiff doing the abs. Will add a leg day in during the week. Going to finish this week off it will be 8 weeks in doing high reps then switch to strength/hypertrophy style training 3-12 reps for the next 8 weeks.

Nutrition:
5:40 am - Wake up.

6:10 am - 250ml Coffee, 300ml Almond and Cashew Protein Milk + Centrum Men's Multivitamin. Broke fast now didn't wait until lunch time, actually just totally forgot when I woke up that I was fasting.

7:10 am - 0.3ml / 75mg Syn Test E.

7:30 am - Mio Engery + 5g creatine + 5mg OxygenPharm Tadalafil.

8:30 am - Lift.

11:00 am - 200g chicken, 100g white rice + Mio Engery + 5g creatine + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

5:00 pm - 200g+ chicken (making whole chicken so pain in the ass to track, can track minus water but won't be perfect anyways.) + 100g white rice + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

7:00 pm - 2-4 Plain Rice Cakes + 50g peanut butter.

Whatever time protein lands I'll be having another 500ml of almond and cashew protein milk and 4 scoops of protein.

Macros will be around here again. Give or take.
View attachment 245725

Nutrition Notes: Getting back on track this week. I messed up again but not on purpose just gotta trust companies labels and they ain't always accurate, I guess. Gluten and dairy makes my hands get these tiny blisters that pop open and sting and the sweat and lifting can get brutal. Ate something that was labeled free of it all but still broke out.

View attachment 245729 View attachment 245730

---

Thanks man I've been trying. Following some advice from @LevButlerov going to switch it up soon though and go heavier weights lower reps.

I figured ahah but ya never know. Oh yeah building it up without much of a base is killer.

Yeah for sure that's what I remember, I need to build a habit of it. I would always wait until I'm sore to stretch. lol

Hell yeah for sure, chasing the pump. I'm tryna look like that without a pump or flexing.

Yes sir!

Putting in the work

 

[LevButlerov]

DAILY LOG – CHEST / TRICEPS

Date: 06/08/2026
Body weight: 229.4 lbs
Sleep: 11:30 pm - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 13 minutes
Volume: 21,965 lbs
Sets: 28

View attachment 245718 View attachment 245719

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: 80 lbs x 25
- Set 4: 95 lbs x 25
- Set 5: 95 lbs x 13 (Dropped back to 80 lbs and did another 13.)
- Set 6: 80 lbs x 25

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

Chest Fly (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

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

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
- Set 4: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 18 (f)
- Set 2: 35 lbs x 16 (f)

Abs:
High Stepping: 30s
Jumping Jacks: 30s
Sit Ups: x8
Russian Twist: x12
Heel Touch: x16
Butt Bridge: x15
Bicycle Crunches: x10
Sit Ups: x8
Russian Twist: x12
Heel Touch: x16
Butt Bridge: x15
Bicycle Crunches: x10
Cobra Stretch: 30s
Lying Twist Stretch Left: 30s
Lying Twist Stretch Right: 30s

Notes: Skipped legs didn't feel like the mid/lower back wanted 225-275lbs on it today. Still a little stiff doing the abs. Will add a leg day in during the week. Going to finish this week off it will be 8 weeks in doing high reps then switch to strength/hypertrophy style training 3-12 reps for the next 8 weeks.

Nutrition:
5:40 am - Wake up.

6:10 am - 250ml Coffee, 300ml Almond and Cashew Protein Milk + Centrum Men's Multivitamin. Broke fast now didn't wait until lunch time, actually just totally forgot when I woke up that I was fasting.

7:10 am - 0.3ml / 75mg Syn Test E.

7:30 am - Mio Engery + 5g creatine + 5mg OxygenPharm Tadalafil.

8:30 am - Lift.

11:00 am - 200g chicken, 100g white rice + Mio Engery + 5g creatine + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

5:00 pm - 200g+ chicken (making whole chicken so pain in the ass to track, can track minus water but won't be perfect anyways.) + 100g white rice + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

7:00 pm - 2-4 Plain Rice Cakes + 50g peanut butter.

Whatever time protein lands I'll be having another 500ml of almond and cashew protein milk and 4 scoops of protein.

Macros will be around here again. Give or take.
View attachment 245725

Nutrition Notes: Getting back on track this week. I messed up again but not on purpose just gotta trust companies labels and they ain't always accurate, I guess. Gluten and dairy makes my hands get these tiny blisters that pop open and sting and the sweat and lifting can get brutal. Ate something that was labeled free of it all but still broke out.

View attachment 245729 View attachment 245730

---

Thanks man I've been trying. Following some advice from @LevButlerov going to switch it up soon though and go heavier weights lower reps.

I figured ahah but ya never know. Oh yeah building it up without much of a base is killer.

Yeah for sure that's what I remember, I need to build a habit of it. I would always wait until I'm sore to stretch. lol

Hell yeah for sure, chasing the pump. I'm tryna look like that without a pump or flexing.

Yes sir!

Couldn't edit notes. Just going light the rest of the week actually the bar only and the 15 lbs dumbbells max. Hands flaring up they get so itchy I need to use a towel or something rough to rub them and they rip right open or the pressure build up under the skin is unbearable.

I don't wanna take any days off so just gonna do light weight and low reps like just the bar for 12 reps max to keep the body moving and just do a very slow tempo and a 2-3 second hold at the top of each lift so it's still doing something.

They should heal up enough in 3-4 days to be usable again without irritating them too much and going to switch up the routine to heavier lifts with lower reps for the next 8 weeks as I said above.

View attachment 245751
View attachment 245753

the skin situation is from what food do you think? this looks serious

you are keeping protein high maybe you need to mod sources?

@waggat @Trenhead3cc @Kopite67 @Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @Ohdamn

 

[Yuri]

Looks sore bro

 

[Koba]

This type of skin irritation looks like its a reaction to something touching the skin. @BritishCanadian have you been using any different soaps, lotions, moisturises or regularly touching any new surfaces, new metals? Objects?
Wearing lifting gloves should help with the rubbing & opening up of the blisters.
This really needs the attention of a Doctor to diagnose, but an over the counter Cortisone cream might help calm it down, but if the nature of it is fungal then an anti fungal cream would be in order

 

[BritishCanadian]

This type of skin irritation looks like its a reaction to something touching the skin. @BritishCanadian have you been using any different soaps, lotions, moisturises or regularly touching any new surfaces, new metals? Objects?
Wearing lifting gloves should help with the rubbing & opening up of the blisters.
This really needs the attention of a Doctor to diagnose, but an over the counter Cortisone cream might help calm it down, but if the nature of it is fungal then an anti fungal cream would be in order

That's not my hands @Koba , they are @SemiFunctionalHuman 's

But on a side note, I just listened to your podcast and it was a great listen!

 

[Koba]

That's not my hands @Koba , they are @SemiFunctionalHuman 's

But on a side note, I just listened to your podcast and it was a great listen!

Oh sorry brother!
Hopefully @SemiFunctionalHuman will chime in on my response. Thanks so much brother I was actually a bit nervous before the Podcast was released that I was a bit too candid, but @Mobster
& @stevesmi were such down to earth great blokes that we just got chatting & I really warmed up to them & it became such a good conversation & a great memorable experience!

 

[BritishCanadian]

Oh sorry brother!
Hopefully @SemiFunctionalHuman will chime in on my response. Thanks so much brother I was actually a bit nervous before the Podcast was released that I was a bit too candid, but @Mobster
& @stevesmi were such down to earth great blokes that we just got chatting & I really warmed up to them & it became such a good conversation & a great memorable experience!

Yeah it was a really good conversation, sometimes its by telling those stories that others can relate, and maybe be inspired.

And if anything, thats what makes the podcast so powerful, people are laying everything out, the good and the bad. And as men, we dont really discuss a lot of these things, struggles and what not, so just to hear what others have gone through can be really helpful.

 

[stevesmi]

Oh sorry brother!
Hopefully @SemiFunctionalHuman will chime in on my response. Thanks so much brother I was actually a bit nervous before the Podcast was released that I was a bit too candid, but @Mobster
& @stevesmi were such down to earth great blokes that we just got chatting & I really warmed up to them & it became such a good conversation & a great memorable experience!

thanks man. you were great on the show!

 

[waggat]

Couldn't edit notes. Just going light the rest of the week actually the bar only and the 15 lbs dumbbells max. Hands flaring up they get so itchy I need to use a towel or something rough to rub them and they rip right open or the pressure build up under the skin is unbearable.

I don't wanna take any days off so just gonna do light weight and low reps like just the bar for 12 reps max to keep the body moving and just do a very slow tempo and a 2-3 second hold at the top of each lift so it's still doing something.

They should heal up enough in 3-4 days to be usable again without irritating them too much and going to switch up the routine to heavier lifts with lower reps for the next 8 weeks as I said above.

View attachment 245751
View attachment 245753

You had anything like it before. Looks pretty serious. I'd probably see a doctor.

 

[SemiFunctionalHuman]

Putting in the work

Yupper trying, few small set backs but ain't nothing.

the skin situation is from what food do you think? this looks serious

you are keeping protein high maybe you need to mod sources?

@waggat @Trenhead3cc @Kopite67 @Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @Ohdamn

It's gluten and dairy 100%, the odd time I might try something new and if it's labeled as both gluten and dairy free or free of all allergens sometimes I still break out. So not sure if it's just a stomach issue or from foods specifically. Technically people with celiac can still drink but any alcohol also makes them do this even if it's considered gluten free.

This time was from meat sticks. I skipped a meal so had a few of some new brand I tried that was labeled free of everything. I know better but fuck sometimes I try new stuff because there isn't much I can have anymore so it's nice when you find something new to try. lol

Looks sore bro

Yeah man it's just raw feeling. It's pain but it's not pain.. lol it's more annoying but not fun to lift heavy or high reps for sure when it's like this.

This type of skin irritation looks like its a reaction to something touching the skin. @BritishCanadian have you been using any different soaps, lotions, moisturises or regularly touching any new surfaces, new metals? Objects?
Wearing lifting gloves should help with the rubbing & opening up of the blisters.
This really needs the attention of a Doctor to diagnose, but an over the counter Cortisone cream might help calm it down, but if the nature of it is fungal then an anti fungal cream would be in order

I've seen a dermatologist for like 10 years and tried everything, nothing worked they just said I had skin issues then I started getting into lifting and changing my diet and I found out myself that I could heal the skin better just by remove gluten and dairy within a week then any medication they gave me healed it within the last 10 years.. and when you try to explain this to a doctor.. well every one I've talked to they just brush it off and say it's a skin condition and don't do any new tests. So they took biopsies of it and said it's eczema and that's that pretty much but I think it's a stomach issue and eczema is a symptom of the underlying issue personally.

I have this big jar of strong steroid cream I've been getting for like a decade I use when it flares up.

You had anything like it before. Looks pretty serious. I'd probably see a doctor.

Oh yeah I've been dealing with it for like a decade but in the last few years been learning to fix it myself. I've tried talking to doctors but honestly I don't have the patience to deal wit them most of the time. They always beat around the bush, their opinion is always right and feels like anything I say or suggest just is too unlikely or I'm too young for it to happen, whatever the case is.. I gave up on doctors unless I'm dying or seriously hurt. lol

---

The skin will heal just gotta go easy on it if I want it to heal faster or I can beat them up more but take longer to heal. So will just go light for a few days hopefully 1-2 days and they'll be okay. I didn't eat much so it's will clear up quick but if I was to continue eating it for like a week my whole hand would be fucked but yeah any tips for improving gut health would be A++, or like I thought maybe someone might know some OTC supplements to help repair the inside of the stomach faster after a flare up maybe.

 

[Ohdamn]

DAILY LOG – CHEST / TRICEPS

Date: 06/08/2026
Body weight: 229.4 lbs
Sleep: 11:30 pm - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 13 minutes
Volume: 21,965 lbs
Sets: 28

View attachment 245718 View attachment 245719

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: 80 lbs x 25
- Set 4: 95 lbs x 25
- Set 5: 95 lbs x 13 (Dropped back to 80 lbs and did another 13.)
- Set 6: 80 lbs x 25

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

Chest Fly (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

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

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
- Set 4: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 18 (f)
- Set 2: 35 lbs x 16 (f)

Abs:
High Stepping: 30s
Jumping Jacks: 30s
Sit Ups: x8
Russian Twist: x12
Heel Touch: x16
Butt Bridge: x15
Bicycle Crunches: x10
Sit Ups: x8
Russian Twist: x12
Heel Touch: x16
Butt Bridge: x15
Bicycle Crunches: x10
Cobra Stretch: 30s
Lying Twist Stretch Left: 30s
Lying Twist Stretch Right: 30s

Notes: Skipped legs didn't feel like the mid/lower back wanted 225-275lbs on it today. Still a little stiff doing the abs. Will add a leg day in during the week. Going to finish this week off it will be 8 weeks in doing high reps then switch to strength/hypertrophy style training 3-12 reps for the next 8 weeks.

Nutrition:
5:40 am - Wake up.

6:10 am - 250ml Coffee, 300ml Almond and Cashew Protein Milk + Centrum Men's Multivitamin. Broke fast now didn't wait until lunch time, actually just totally forgot when I woke up that I was fasting.

7:10 am - 0.3ml / 75mg Syn Test E.

7:30 am - Mio Engery + 5g creatine + 5mg OxygenPharm Tadalafil.

8:30 am - Lift.

11:00 am - 200g chicken, 100g white rice + Mio Engery + 5g creatine + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

5:00 pm - 200g+ chicken (making whole chicken so pain in the ass to track, can track minus water but won't be perfect anyways.) + 100g white rice + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

7:00 pm - 2-4 Plain Rice Cakes + 50g peanut butter.

Whatever time protein lands I'll be having another 500ml of almond and cashew protein milk and 4 scoops of protein.

Macros will be around here again. Give or take.
View attachment 245725

Nutrition Notes: Getting back on track this week. I messed up again but not on purpose just gotta trust companies labels and they ain't always accurate, I guess. Gluten and dairy makes my hands get these tiny blisters that pop open and sting and the sweat and lifting can get brutal. Ate something that was labeled free of it all but still broke out.

View attachment 245729 View attachment 245730

---

Thanks man I've been trying. Following some advice from @LevButlerov going to switch it up soon though and go heavier weights lower reps.

I figured ahah but ya never know. Oh yeah building it up without much of a base is killer.

Yeah for sure that's what I remember, I need to build a habit of it. I would always wait until I'm sore to stretch. lol

Hell yeah for sure, chasing the pump. I'm tryna look like that without a pump or flexing.

Yes sir!

Good update bro. Smart call listening to your back and skipping legs rather than forcing it. t’ll be interesting to see how you respond to the heavier strength/hypertrophy phase. Also, those hands look rough. hopefully getting the diet locked back in settles that flare-up quickly.

 

[Trenhead3cc]

Hand doesn’t look good bro! Hope recovers well, you don’t wear lifting gloves do you ?

 

[bss]

Yupper trying, few small set backs but ain't nothing.

It's gluten and dairy 100%, the odd time I might try something new and if it's labeled as both gluten and dairy free or free of all allergens sometimes I still break out. So not sure if it's just a stomach issue or from foods specifically. Technically people with celiac can still drink but any alcohol also makes them do this even if it's considered gluten free.

This time was from meat sticks. I skipped a meal so had a few of some new brand I tried that was labeled free of everything. I know better but fuck sometimes I try new stuff because there isn't much I can have anymore so it's nice when you find something new to try. lol

Yeah man it's just raw feeling. It's pain but it's not pain.. lol it's more annoying but not fun to lift heavy or high reps for sure when it's like this.


I've seen a dermatologist for like 10 years and tried everything, nothing worked they just said I had skin issues then I started getting into lifting and changing my diet and I found out myself that I could heal the skin better just by remove gluten and dairy within a week then any medication they gave me healed it within the last 10 years.. and when you try to explain this to a doctor.. well every one I've talked to they just brush it off and say it's a skin condition and don't do any new tests. So they took biopsies of it and said it's eczema and that's that pretty much but I think it's a stomach issue and eczema is a symptom of the underlying issue personally.

View attachment 245978

I have this big jar of strong steroid cream I've been getting for like a decade I use when it flares up.


Oh yeah I've been dealing with it for like a decade but in the last few years been learning to fix it myself. I've tried talking to doctors but honestly I don't have the patience to deal wit them most of the time. They always beat around the bush, their opinion is always right and feels like anything I say or suggest just is too unlikely or I'm too young for it to happen, whatever the case is.. I gave up on doctors unless I'm dying or seriously hurt. lol

---

The skin will heal just gotta go easy on it if I want it to heal faster or I can beat them up more but take longer to heal. So will just go light for a few days hopefully 1-2 days and they'll be okay. I didn't eat much so it's will clear up quick but if I was to continue eating it for like a week my whole hand would be fucked but yeah any tips for improving gut health would be A++, or like I thought maybe someone might know some OTC supplements to help repair the inside of the stomach faster after a flare up maybe.

Nailing down gluten and dairy as the triggers is half the battle, your gut and skin will settle right down once they're out for good legend.

 

[LevButlerov]

t's gluten and dairy 100%, the odd time I might try something new and if it's labeled as both gluten and dairy free or free of all allergens sometimes I still break out. So not sure if it's just a stomach issue or from foods specifically. Technically people with celiac can still drink but any alcohol also makes them do this even if it's considered gluten free.

This time was from meat sticks. I skipped a meal so had a few of some new brand I tried that was labeled free of everything. I know better but fuck sometimes I try new stuff because there isn't much I can have anymore so it's nice when you find something new to try. lol

have you considered going to full carnivore?

 

[SemiFunctionalHuman]

Good update bro. Smart call listening to your back and skipping legs rather than forcing it. t’ll be interesting to see how you respond to the heavier strength/hypertrophy phase. Also, those hands look rough. hopefully getting the diet locked back in settles that flare-up quickly.

Thanks man, yeah I could have pushed through but it probably wouldn't have felt any better the following day. Yeah I've been in a deficit but still getting some size if it's muscle or water not sure if feels like soft muscle. LOL I was going to continue around 2500 calories so probably wouldn't see like huge gains, although I was thinking on maybe going up to 0.4ml test e twice a week so 200mg weekly then adding some carbs and a little bit of fat and maybe add a bit of mass over the next 8 weeks then back to a lower weight high rep routine for a bit and just kinda rotate it.

Hand doesn’t look good bro! Hope recovers well, you don’t wear lifting gloves do you ?

Thanks and no normally I don't but when they get like this and on days I just wanna lift so I don't feel lazy I'll throw some on and push through it. It helps a bit but if the glove is a loose fit and the weigh pulls on it then it also adds friction and I feel sometimes the material rubbing back and forth is worse than the bar alone. Probably less chance of infection using the gloves though when it's broken open.

Nailing down gluten and dairy as the triggers is half the battle, your gut and skin will settle right down once they're out for good legend.

Yeah this exactly. I feel like I got it half way figured out but just haven't dialed in the last half. I think this part is more self control and truly sticking to a diet and nothing changing a single thing for 6 months. I guess I just haven't been discipled enough yet but hopefully now that I'm back on my health kick and building better habits again I will get it done this year. I've went maybe 2 months but then I get the craving for something with flavor.. lol

have you considered going to full carnivore?

I have but don't know if my wallet would like it very much right now. i would have to really plan it out and budget properly. I might be able to make it work. The chicken, beef, rice is good it's just literally eating it every day for 6 months, I always slip up around the end of month 2.

---

This is what did it, I skipped a meal and was craving a snack type of food because I've been staying away from them for the most part so my thought process if I'm gonna have something bad for me have the best bad thing for me.. lol so meat sticks is my go to snack. Lots of fat which I should be avoiding with my goal right now but eh we're human.

I've tried new stuff on and off because my options are limited so it's wicked finding something new you can eat. Anyways sometimes it can be labeled perfectly fine but I still break out and my only conclusion that I've came down too is most of these foods that cause me to break out that are labeled free of everything all have "SPICES" in the ingredients. My conclusion is there's something in this mix of "spices" that actually has gluten or modified milk ingredients or something and maybe quality control sucks, or maybe they have this little loop hole where it can be labeled as all allergen free so they can charge 50% more but it's not 100% true. *tin foil hat*

 

[ROIDDERS]

Yeah for sure that's what I remember, I need to build a habit of it. I would always wait until I'm sore to stretch. lol

Remember that stretching the muscle is beneficial. It'll help it grow more.

 

[ceo]

I figured ahah but ya never know. Oh yeah building it up without much of a base is killer.

bros you will build it be patient

 

[SemiFunctionalHuman]

DAILY LOG – LEGS

Date: 06/09/2026
Body weight: 226.6 lbs
Sleep: 10:00 pm - 5:00 am
Energy/mood: 7/10
Duration: 52 minutes
Volume: 38,885 lbs
Sets: 11

Workout (w) - warm up, (f) - to failure
Squat (Barbell, 5 minute rest)
- Set 1: 45 lbs x 12 (w)
- Set 2: 135 lbs x 12 (w)
- Set 4: 225 lbs x 5
- Set 5: 225 lbs x 5
- Set 6: 225 lbs x 3
- Set 7: 225 lbs x 3

Romanian Deadlift (Barbell, 5 minute rest)
- Set 1: SKIPPED (Hands flare up)
- Set 2: SKIPPED (Hands flare up)
- Set 3: SKIPPED (Hands flare up)
- Set 4: SKIPPED (Hands flare up)
- Set 5: SKIPPED (Hands flare up)

Lunge (Dumbbell, 5 minute rest)
- Set 1: SKIPPED (Hands flare up)
- Set 2: SKIPPED (Hands flare up)
- Set 3: SKIPPED (Hands flare up)
- Set 4: SKIPPED (Hands flare up)

Standing Calf Raise (Barbell, 3 minute rest)
- Set 1: 225 lbs x 25
- Set 2: 275 lbs x 25
- Set 3: 275 lbs x 25
- Set 4: 275 lbs x 25
- Set 4: 275 lbs x 25

Abs:
High Stepping: 20s
Jumping Jacks: 30s
Mountain Climber: x22
Abdominal Crunches: x12
Russian Twist: x14 (Not getting a big twist/stretch here back still feels tight in the mid area)
Reverse Crunches: x10
Dead Bug: x8
Mountain Climber: x22
Abdominal Crunches: x12
Russian Twist: x14 (Not getting a big twist/stretch here back still feels tight in the mid area)
Reverse Crunches: x10
Dead Bug: x8
Cobra Stretch: 30s
Lying Twist Stretch Left: 30s
Lying Twist Stretch Right: 30s

Notes:
- Hands sore but healing. Skipped Romanian dead lifts and lunges just to not irritate the hands too much.

Nutrition:
5:10 am - Wake up.

5:30 am - 250ml Coffee, 250ml Almond and Cashew Protein Milk + 33g Leanfit Vegan Protein Powder + Centrum Men's Multivitamin.

7:50 am - Mio Engery + 5g creatine + 5mg OxygenPharm Tadalafil.

8:30 am - Lift.

12:00 pm - 200g chicken, 100g white rice + Mio Engery + 5g creatine + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

5:00 pm - 200g+ chicken (making whole chicken so pain in the ass to track, can track minus water but won't be perfect anyways.) + 100g white rice + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

7:00 pm - 2-4 Plain Rice Cakes + 50g peanut butter.

Current macros, give or take based on the sauce. I haven't tracked the sauce properly yet so just estimated 2 tbsp per meal.

Nutrition Notes: Getting back on track, meals prepped and tracking better.

---

This is from chest day yesterday, my diets been lacking protein and in a deficit but seeing changes still.

Any inputs on training would be cool. I'm gonna do what I'm gonna do but always like to hear from people with more experience on their opinions and I could piece together my own stuff based on recommendations kinda thing.

It's been almost 8 weeks, I'm losing weight, seeing some muscle growth or filled up with water and carbs at least. I guess I don't have the experience yet to tell what is water weight vs muscle.

Anyways this is for anyone, do you think it would be beneficial to stick to the high rep work for now and cut more fat before doing a bulk? Stick to the same diet, same workout routine, maybe jump from 150mg test e weekly to 175mg or 200mg do bloods in 6-8 weeks and go from there?

Or finish up this week with the high rep stuff, go into a strength/hypertrophy phase and the same thing. Stick to the same diet, same workout routine just different weight and reps, maybe jump from 150mg test e weekly to 175mg or 200mg do bloods in 6-8 weeks and go from there?

or basically the same thing as above but also maybe add some more carbs and fat to get some more growth?

---

Cobra Stretch: 30s
Lying Twist Stretch Left: 30s
Lying Twist Stretch Right: 30s

Okay actually didn't know that I assumed it's just to be less prone to injury. Good to know.

bros you will build it be patient

True that brother man! Patience is a virtue I'm slowly learning. lol

 

[ceo]

True that brother man! Patience is a virtue I'm slowly learning. lol

bros yeah sometimes i don't got patience sucks

 

[LevButlerov]

I have but don't know if my wallet would like it very much right now. i would have to really plan it out and budget properly. I might be able to make it work. The chicken, beef, rice is good it's just literally eating it every day for 6 months, I always slip up around the end of month 2.

chicken beef rice is good lets stick to it and do our best

 

[SemiFunctionalHuman]

bros yeah sometimes i don't got patience sucks

Yeah that's life but it's a good skill to master for sure.

chicken beef rice is good lets stick to it and do our best

Yeah I'm just not gonna try anything new for the rest of the year and see how it goes. Just gotta do it. No fucking around.

 

[SemiFunctionalHuman]

DAILY LOG – CHEST / TRICEPS

Date: 06/10/2026
Body weight: 228.8 lbs
Sleep: 10:30 pm - 6:30 am
Energy/mood: 7/10
Duration: 1 hour 4 minutes
Volume: 13,650 lbs
Sets: 26

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: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 5: 45 lbs x 25
- Set 6: 45 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: 19 lbs x 25
- Set 2: 19 lbs x 25
- Set 3: 19 lbs x 25
- Set 4: 19 lbs x 25

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: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Abs:
High Stepping: 30s
Jumping Jacks: 30s
Standing Bicycle Crunches: x22
Abdominal Crunches: x14
Heel Touch: x18
Side Bridge Right: x6
Side Bridge Left: x6
Standing Bicycle Crunches: x22
Abdominal Crunches: x14
Heel Touch: x18
Side Bridge Right: x6
Side Bridge Left: x6
Cobra Stretch: 30s
Lying Twist Stretch Left: 30s
Lying Twist Stretch Right: 30s

Notes: Just going light and avoiding pull movements while my hands heal up.

Nutrition:
6:30 am - Wake up.

6:50 am - 250ml Coffee, 250ml Almond and Cashew Protein Milk + 30g Leanfit vegan protein powder + 30ml Sugar Free Maple Syrup + Centrum Men's Multivitamin.

11:00 am - Mio Energy + 5g creatine + 5mg OxygenPharm Tadalafil.

11:30 am - Lift.

1:50 pm - 200g chicken, 100g white rice + Mio Energy + 5g creatine + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

5:00 pm - 200g chicken + 100g white rice + 250ml almond and cashew milk + 42g Leanfit vegan protein powder + 6g psyllium seed husk + 1414mg omega 3 fish oil with 660mg EPA and 330mg DHA.

7:00 pm - 2-4 Plain Rice Cakes + 50g peanut butter + 250ml almond and cashew milk + 42g Leanfit vegan protein powder.

I have the app set to lose 0.75lb per week.

Nutrition Notes: