Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply US-PHARMACIES
UGL OZ UGFREAK OxygenPharm
napsgeargenezapharmateuticals domestic-supplyUS-PHARMACIESUGL OZUGFREAKOxygenPharm

Approved Log End of 24-2025 Bulk Cycle Log

TRAINING:
Last night's session was Chest, Shoulders, and Calves.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Incline DB Press:
Rep goal was 10.
Set 1 =90x10
Set 2 =90x11
Set 3 =90x10 (Spotter gave assistance on last 2 reps)

Slight Incline Smith Press:
Rep goal was 8. Slow decent, 2 second pause, up to 3/4 lockout.
Set 1 =200x8
Set 2 =200x8
Set 3 =200x8 /drop/ 160x6 +2 /drop/ 140x6

Flat Bench Press:
Goal was 6 reps with slow decent and a 1-2 second pause on chest.
Set 1 =250x5 +1
Set 2 =240x6
Set 3 =240x6 /drop/ 150x10 /drop/ 135x10

Cable Flys:
Rep target was 10.
Set 1 =60x10
Set 2 =60x10
Set 3 =60x9 /drop/ 40x10
Followed this last set with 1 set of DB flys until failure. Really emphasized the stretch, pushing chest up as far as possible at the bottom of each rep.
25x15

1 Arm Cable Rear Delt Fly:
Rep target was 20.
Set 1 =20x20
Set 2 =20x15 +5
Set 3 =20x17
Set 4 =20x15 /drop/ 10x15

6 Ways:
Each set to failure. 60 second rest periods.
Set 1 =12x12
Set 2 =12x12
Set 3 =12x10

DB Side Laterals:
To failure and beyond.
Set 1 =30x12 +10 partials
Set 2 =30x10 +10 partials

Standing Calf Raises:
Rep target was 10 with a 1-2 second flex on each rep. 60 second rest periods.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x8 +2
Set 4 =LVL 12 x8 +3 partials from stretch
 
DIET:
Macro and Food breakdown for today.
P=361g. C=587g. F=101g.
1000020381.webp
 
OceanView said:
TRAINING:
Last night's session was Chest, Shoulders, and Calves.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Incline DB Press:
Rep goal was 10.
Set 1 =90x10
Set 2 =90x11
Set 3 =90x10 (Spotter gave assistance on last 2 reps)

Slight Incline Smith Press:
Rep goal was 8. Slow decent, 2 second pause, up to 3/4 lockout.
Set 1 =200x8
Set 2 =200x8
Set 3 =200x8 /drop/ 160x6 +2 /drop/ 140x6

Flat Bench Press:
Goal was 6 reps with slow decent and a 1-2 second pause on chest.
Set 1 =250x5 +1
Set 2 =240x6
Set 3 =240x6 /drop/ 150x10 /drop/ 135x10

Cable Flys:
Rep target was 10.
Set 1 =60x10
Set 2 =60x10
Set 3 =60x9 /drop/ 40x10
Followed this last set with 1 set of DB flys until failure. Really emphasized the stretch, pushing chest up as far as possible at the bottom of each rep.
25x15

1 Arm Cable Rear Delt Fly:
Rep target was 20.
Set 1 =20x20
Set 2 =20x15 +5
Set 3 =20x17
Set 4 =20x15 /drop/ 10x15

6 Ways:
Each set to failure. 60 second rest periods.
Set 1 =12x12
Set 2 =12x12
Set 3 =12x10

DB Side Laterals:
To failure and beyond.
Set 1 =30x12 +10 partials
Set 2 =30x10 +10 partials

Standing Calf Raises:
Rep target was 10 with a 1-2 second flex on each rep. 60 second rest periods.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x8 +2
Set 4 =LVL 12 x8 +3 partials from stretch
Click to expand...

OceanView said:
DIET:
Macro and Food breakdown for today.
P=361g. C=587g. F=101g.
View attachment 70273
Click to expand...
want to commend you bro on cardio very few guys putting in the bulking cardio like you @OceanView
and volume is TIGHT! very nice
on the food legit as it gets and 2% fat cottage is clean but still gotta swap the peanut butter for walnut butter if possible
 
Npcclassicphysique champ said:
want to commend you bro on cardio very few guys putting in the bulking cardio like you @OceanView
and volume is TIGHT! very nice
on the food legit as it gets and 2% fat cottage is clean but still gotta swap the peanut butter for walnut butter if possible
Click to expand...
Thanks man, I really appreciate your kind words and all the tips/guidance you provide me 😊👍🏻. I've checked all my local stores for walnut butter since last time you mentioned it and can't find it anywhere. Any other nut butter that you'd reccomend as a 2nd best to walnut?
 
OceanView said:
Thanks man, I really appreciate your kind words and all the tips/guidance you provide me 😊👍🏻. I've checked all my local stores for walnut butter since last time you mentioned it and can't find it anywhere. Any other nut butter that you'd reccomend as a 2nd best to walnut?
Click to expand...
not sure where to get bro but you got online ordering in Canada? ;)
 
TRAINING:
Yesterday I trained Back, Abs, and Calves.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Seated Cable Row:
Rep target was 10. Used underhand Mag grip.
Set 1 =165x10
Set 2 =165x10
Set 3 =165x10
Set 4 =165x8

One Arm BB Row:
Rep goal was 10.
Set 1 =110x10
Set 2 =110x10
Set 3 =110x10
Set 4 =110x10

Wide Grip Pulldowns:
Rep goal was 10. Emphasized stretch on each rep.
Set 1 =150x10
Set 2 =150x10
Set 3 =150x10
Set 4 =150x9
Immediately after the last set I upped the weight to 220 and did a loaded stretch for 30 seconds.

Banded Hypers:
Rep target was 20. Used the thick black band.
Set 1 =20
Set 2 =20
Set 3 =16
Set 4 =16

Machine Ab Crunch:
To failure.
Set 1 =80x30
Set 2 =100x17
Set 3 =100x15
Set 4 =100x15

Plank:
Regular Plank =3mins 35 sec.
Left + Right Side Plank =1 min 45 sec.

Seated Calf Raises:
Rep goal was 10. Each rep was done holding the stretch for 5 seconds and holding the contraction for 5 seconds. (Really long sets)
Set 1 =100x10
Set 2 =100x10
Set 3 =100x8
 
OceanView said:
TRAINING:
Yesterday I trained Back, Abs, and Calves.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Seated Cable Row:
Rep target was 10. Used underhand Mag grip.
Set 1 =165x10
Set 2 =165x10
Set 3 =165x10
Set 4 =165x8

One Arm BB Row:
Rep goal was 10.
Set 1 =110x10
Set 2 =110x10
Set 3 =110x10
Set 4 =110x10

Wide Grip Pulldowns:
Rep goal was 10. Emphasized stretch on each rep.
Set 1 =150x10
Set 2 =150x10
Set 3 =150x10
Set 4 =150x9
Immediately after the last set I upped the weight to 220 and did a loaded stretch for 30 seconds.

Banded Hypers:
Rep target was 20. Used the thick black band.
Set 1 =20
Set 2 =20
Set 3 =16
Set 4 =16

Machine Ab Crunch:
To failure.
Set 1 =80x30
Set 2 =100x17
Set 3 =100x15
Set 4 =100x15

Plank:
Regular Plank =3mins 35 sec.
Left + Right Side Plank =1 min 45 sec.

Seated Calf Raises:
Rep goal was 10. Each rep was done holding the stretch for 5 seconds and holding the contraction for 5 seconds. (Really long sets)
Set 1 =100x10
Set 2 =100x10
Set 3 =100x8
Click to expand...

OceanView said:
DIET:
Macro breakdown and food selection for today.
P=353g. C=594g. F=103g.
View attachment 70497
Click to expand...
steady as always bro @OceanView a few things i noticed but not sure if possible to mod
your rice, says instant, is it possible for you to meal prep 1 time per week big batch of brown rice and freeze it? so you can take out portions and just boil up ;)
 
Npcclassicphysique champ said:
steady as always bro @OceanView a few things i noticed but not sure if possible to mod
your rice, says instant, is it possible for you to meal prep 1 time per week big batch of brown rice and freeze it? so you can take out portions and just boil up ;)
Click to expand...
I can definitely make that happen, I've been thinking about getting rid of the instant rice anyways. Once I'm finished this box I'll be grabbing a big bag of rice and a rice cooker lol
 
TRAINING:
Last night I trained Triceps and Biceps.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Rope Pushdowns:
Rep target was 10.
Set 1 =135x10
Set 2 =135x10
Set 3 =135x10
Set 4 =135x10

Overhead Rope Extensions:
Rep target was 12.
Set 1 =100x12
Set 2 =100x12
Set 3 =100x12
Set 4 =100x12

Seater Dip Machine:
Rep target was 12 with a 3 second descent per rep.
Set 1 =200x10
Set 2 =190x10
Set 3 =190x10 /drop/ 150x6 /drop/ 135x5
After the last set I went to the dip bars and went to failure with bodyweight. Failed at 13 reps.

Laying Kettlebell Tricep Extensions:
Rep target was 10. Couldnt find 30lb kettlebells so had to stick with 25 and fail at a higher rep count.
Set 1 =25x15
Set 2 =25x13
Set 3 =25x13
Set 4 =25x12

Straight Bar Cable Curls:
Rep target was 15.
Set 1 =100x18
Set 2 =100x16
set 3 =100x16

Preacher Curl Machine:
Rep goal was 10.
Set 1 =75x11
Set 2 =75x10
Set 3 =75x10

EZ Bar Curls:
Rep goal was 10 Full ROM followed by 10 bottom partials. These felt brutal!
Set 1 =75x10 +10 partials
Set 2 =75x10 +10 partials
Set 3 =75x10 +10 partials

DB Spider Pinwheel Curl:
To failure.
Set 1 =30x11
Set 2 =30x10
 
Mobster said:
On your last set I'd like to see you grind rather than just hit 10 etc
Click to expand...
Always a grind man. That's why you'll notice sometimes the rep goal says 10 and I'll actually do 11 or 12 reps. No reps left on the table, especially on the last set. It might say I hit 10, but from 8 to 10 might have been forced reps. Hard to tell someone's effort just from looking at numbers
 
OceanView said:
TRAINING:
Last night I hit Back, Abs, and Calves.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Smith Machine Row:
Rep goal was 8. Pause in the bottom on each rep, then explode up to contraction.
Set 1 =250x8
Set 2 =250x8
Set 3 =250x8 /drop/ 180x8

DB Rows:
Rep target was 10.
Set 1 =125x10
Set 2 =125x10
Set 3 =125x10
Set 4 =125x10

DB Pullovers:
Rep goal was 10.
Set 1 =105x10
Set 2 =105x7
Set 3 =100x10 /drop/ 70x6 then 10 sec. Iso hold.

Straight Arm Rope Pulldown:
Did these immediately following my last set of DB Pullovers.
AMRAP =120x12

Hammer Strength High Row:
Rep target was 10.
Set 1 =90x10
Set 2 =90x10
Set 3 =90x10
Set 4 =90x10

Trap Bar Row:
Rep target was 8-10.
Set 1 =190x8
Set 2 =190x8
Set 3 =170x10
Set 4 =170x9 /drop/ 135x8

Stretchers:
Rep target was 10. Followed by a 30 second front double bicep pose flexing the lats hard.
Set 1 =130x10 +30 sec pose.
Set 2 =130x10 +30 sec pose.
Set 3 =130x10 +30 sec pose.

Decline Sit Ups:
To failure.
Set 1 =31
Set 2 =26
Set 3 =23

Standing Calf Raises:
Rep goal was 10.
Set 1 =LVL 13 x10
Set 2 =LVL 13 x9
Set 3 =LVL 13 x7 +5 partials from stretch.
Click to expand...
@OceanView solid log right here!
 
Great job
 
OceanView said:
TRAINING:
Last night I trained Triceps and Biceps.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Rope Pushdowns:
Rep target was 10.
Set 1 =135x10
Set 2 =135x10
Set 3 =135x10
Set 4 =135x10

Overhead Rope Extensions:
Rep target was 12.
Set 1 =100x12
Set 2 =100x12
Set 3 =100x12
Set 4 =100x12

Seater Dip Machine:
Rep target was 12 with a 3 second descent per rep.
Set 1 =200x10
Set 2 =190x10
Set 3 =190x10 /drop/ 150x6 /drop/ 135x5
After the last set I went to the dip bars and went to failure with bodyweight. Failed at 13 reps.

Laying Kettlebell Tricep Extensions:
Rep target was 10. Couldnt find 30lb kettlebells so had to stick with 25 and fail at a higher rep count.
Set 1 =25x15
Set 2 =25x13
Set 3 =25x13
Set 4 =25x12

Straight Bar Cable Curls:
Rep target was 15.
Set 1 =100x18
Set 2 =100x16
set 3 =100x16

Preacher Curl Machine:
Rep goal was 10.
Set 1 =75x11
Set 2 =75x10
Set 3 =75x10

EZ Bar Curls:
Rep goal was 10 Full ROM followed by 10 bottom partials. These felt brutal!
Set 1 =75x10 +10 partials
Set 2 =75x10 +10 partials
Set 3 =75x10 +10 partials

DB Spider Pinwheel Curl:
To failure.
Set 1 =30x11
Set 2 =30x10
Click to expand...

OceanView said:
DIET:
Food and macros for today.
P=354g. C=589g. F=96g.
View attachment 70650
Click to expand...
You are always delivering @OceanView :D but 1 suggestion, oatmeal if you have issues with time overnight soak them (overnight oats) and get WHOLE rolled oats or if you dont have a time issue live cook them, way better than quick on GI index.

Also please get some updated pics up you must have made great progress. :D
 
LevButlerov said:
You are always delivering @OceanView :D but 1 suggestion, oatmeal if you have issues with time overnight soak them (overnight oats) and get WHOLE rolled oats or if you dont have a time issue live cook them, way better than quick on GI index.

Also please get some updated pics up you must have made great progress. :D
Click to expand...
I'll definitely take that suggestion 👍🏻 thanks as always brother. I've got a decent stock of regular oats in the cupboard, so that's an easy switch.

I'll get some updated progress pics posted early this coming week (probably get some good ones Tuesday evening to post). 💪🏻
 
OceanView said:
I'll definitely take that suggestion 👍🏻 thanks as always brother. I've got a decent stock of regular oats in the cupboard, so that's an easy switch.

I'll get some updated progress pics posted early this coming week (probably get some good ones Tuesday evening to post). 💪🏻
Click to expand...
Will be waiting for the updates. :D very closely following your log, would love great results for you. @OceanView EVO FAMILY Full support.
 
I like how you mixed in your calves chest and shoulders.

Solid workout and I like the flat bench. It's the cream of the crop.
 
. Lots of good things happening on the diet.

That's some big time protein.
 
You won't be some beef and yams for lunch. Good protein and good carbs for sure.
 
Pretty consistent on the diet, I like it.

I'm gonna have to get me some good quality raw, honey.
 
TRAINING:
My session last night was Back and Abs.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Away Facing Pulldowns:
Rep goal was 10 using a close grip.
Set 1 =160x12
Set 2 =160x11
Set 3 =160x10
Set 4 =160x10

Neutral Close Grip Pulldowns:
Rep target was 8.
Set 1 =180x7
Set 2 =175x8
Set 3 =175x8
Set 4 =175x8 /drop/ 130x5

DB Rows:
To failure:
Set 1 =125x12
Set 2 =125x12
Set 3 =125x10

Hammer Strength Supinated Pulldowns:
Rep goal was 10.
Set 1 =115x9
Set 2 =115x8
set 3 =100x11

Smith Machine Deadlifts:
Rep target was 8. Complete stop at the bottom of each rep. No bouncing.
Set 1 =360x8
Set 2 =360x8
Set 3 =360x6 /drop/ 270x6

Hanging Leg Raises:
To Failure. (Was trashed after the tough back work, especially the deadlifts)
Set 1 =24
Set 2 =25
Set 3 =23
Set 4 =23

Plank:
Regular Plank =3mins 40sec.
Left + Right Side Plank =1min 45sec.

Weighted Ab Crunch Machine:
To Failure.
Set 1 =100x13
Set 2 =100x14
 
OceanView said:
TRAINING:
My session last night was Back and Abs.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Away Facing Pulldowns:
Rep goal was 10 using a close grip.
Set 1 =160x12
Set 2 =160x11
Set 3 =160x10
Set 4 =160x10

Neutral Close Grip Pulldowns:
Rep target was 8.
Set 1 =180x7
Set 2 =175x8
Set 3 =175x8
Set 4 =175x8 /drop/ 130x5

DB Rows:
To failure:
Set 1 =125x12
Set 2 =125x12
Set 3 =125x10

Hammer Strength Supinated Pulldowns:
Rep goal was 10.
Set 1 =115x9
Set 2 =115x8
set 3 =100x11

Smith Machine Deadlifts:
Rep target was 8. Complete stop at the bottom of each rep. No bouncing.
Set 1 =360x8
Set 2 =360x8
Set 3 =360x6 /drop/ 270x6

Hanging Leg Raises:
To Failure. (Was trashed after the tough back work, especially the deadlifts)
Set 1 =24
Set 2 =25
Set 3 =23
Set 4 =23

Plank:
Regular Plank =3mins 40sec.
Left + Right Side Plank =1min 45sec.

Weighted Ab Crunch Machine:
To Failure.
Set 1 =100x13
Set 2 =100x14
Click to expand...

OceanView said:
DIET:
Recovery day foods and macros.
P=453g C=265g. F=192g.
View attachment 70777
Click to expand...
450 grams of protein? @OceanView :D Protein KING!!! you got the new title for sure.
We should bring back the oldschool "Protein KING" Title we had before, few guys can take it to your level.
 
LevButlerov said:
450 grams of protein? @OceanView :D Protein KING!!! you got the new title for sure.
We should bring back the oldschool "Protein KING" Title we had before, few guys can take it to your level.
Click to expand...
I'll wear that title with pride and honor lol thanks for the support as always man. I really appreciate you and the EVO family
 
OceanView said:
I'll wear that title with pride and honor lol thanks for the support as always man. I really appreciate you and the EVO family
Click to expand...
EVO family loves you big time, and huge respect for you, taking the protein king crown. :D @OceanView
 
TRAINING:
Yesterday was a recovery day. Completed my usual daily cardio of 30 mins stationary bike in the morning and 30 mins incline treadmill walk in the evening. Got in a ton of high quality protein and fats, kept my carbs down. Spent the afternoon at the sliding hill with my kids. Got a little extra cardio in pulling them up the hill on their slides. Feeling great this morning and ready for another week of lifting.
 
WEEKLY WEIGH IN:

My average weight over the past 7 day period is 210.83 lbs.

Nov. 25 - Dec. 2 = 204.80 lbs
Dec. 3 - Dec. 9 = 208.03 lbs
Dec. 10 - Dec. 16 = 206.17
Dec. 17 - Dec. 23 = 208.46
Dec. 24 - Dec. 30 = 211.08
Dec. 31 - Jan. 6 = 212.34
Jan. 7 - Jan. 13 = 211.63
Jan. 14 - Jan. 20 =210.83

Average weekly weight is down again this week. Feeling hungry over the past few days despite the bump in calories last week. Pushing up another +250 cals to try to get this scale heading in the right direction again. Calories for the next week will be 4,750/day. Reassess next Monday.
 
OceanView said:
TRAINING:
Yesterday was a recovery day. Completed my usual daily cardio of 30 mins stationary bike in the morning and 30 mins incline treadmill walk in the evening. Got in a ton of high quality protein and fats, kept my carbs down. Spent the afternoon at the sliding hill with my kids. Got a little extra cardio in pulling them up the hill on their slides. Feeling great this morning and ready for another week of lifting.
Click to expand...

OceanView said:
DIET:
Macros and meals for today.
P=352g. C=567g. F=98g.
View attachment 70929
Click to expand...
Recovery day food is very clean impressive as always :D and love the steel cut oats there now.

OceanView said:
WEEKLY WEIGH IN:

My average weight over the past 7 day period is 210.83 lbs.

Nov. 25 - Dec. 2 = 204.80 lbs
Dec. 3 - Dec. 9 = 208.03 lbs
Dec. 10 - Dec. 16 = 206.17
Dec. 17 - Dec. 23 = 208.46
Dec. 24 - Dec. 30 = 211.08
Dec. 31 - Jan. 6 = 212.34
Jan. 7 - Jan. 13 = 211.63
Jan. 14 - Jan. 20 =210.83

Average weekly weight is down again this week. Feeling hungry over the past few days despite the bump in calories last week. Pushing up another +250 cals to try to get this scale heading in the right direction again. Calories for the next week will be 4,750/day. Reassess next Monday.
Click to expand...
210 you're moving up and lean too :D I would up the calories ALL in protein.
 
TRAINING:
Last night I trained Back, Abs, and Calves.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

DB Rows:
Rep target was to failure with good form. Last set was a triple dropset to failure.
Set 1 =100x15
Set 2 =125x12
Set 3 =125x12
Set 4 =125x13 /drop/ 100x7 /drop/ 80x8

Plate Loaded D.Y. Row:
1 triple dropset. Aiming for 8-10 reps per set. On the last drop set, held contraction for 10 seconds per rep.
120x8 /drop/ 100x10 /drop/ 75x4 with 10 second concentric hold per rep.

DB Pullovers:
Rep goal was 10.
Set 1 =105x10
Set 2 =105x10
Set 3 =105x7 /drop/ 70x6

FacePulls:
Rep target was 10-12.
Set 1 =110x12
Set 2 =110x11
Set 3 =110x11
Set 4 =110x11

KettleBell Rows:
Rep target was 8. Each rep done from a deadstop.
Set 1 =125x8
Set 2 =125x8
Set 3 =125x8

Cable Row w/ EZ Bar:
Rep goal was 10.
Set 1 =150x12
Set 2 =170x10
Set 3 =170x10 followed by a 15 sec loaded stretch.

Hanging Leg Raises:
To Failure.
Set 1 =32
Set 2 =30
Set 3 =26

Plank:
Regular Plank =3mins 40 sec.
Left + Right Side Plank =1 min 45 sec.

Plate Loaded Standing Calf Raise:
Rep target was 15.
Set 1 =200x15
Set 2 =200x14
Set 3 =200x14 +20 sec loaded stretch
 
OceanView said:
TRAINING:
Last night I trained Back, Abs, and Calves.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

DB Rows:
Rep target was to failure with good form. Last set was a triple dropset to failure.
Set 1 =100x15
Set 2 =125x12
Set 3 =125x12
Set 4 =125x13 /drop/ 100x7 /drop/ 80x8

Plate Loaded D.Y. Row:
1 triple dropset. Aiming for 8-10 reps per set. On the last drop set, held contraction for 10 seconds per rep.
120x8 /drop/ 100x10 /drop/ 75x4 with 10 second concentric hold per rep.

DB Pullovers:
Rep goal was 10.
Set 1 =105x10
Set 2 =105x10
Set 3 =105x7 /drop/ 70x6

FacePulls:
Rep target was 10-12.
Set 1 =110x12
Set 2 =110x11
Set 3 =110x11
Set 4 =110x11

KettleBell Rows:
Rep target was 8. Each rep done from a deadstop.
Set 1 =125x8
Set 2 =125x8
Set 3 =125x8

Cable Row w/ EZ Bar:
Rep goal was 10.
Set 1 =150x12
Set 2 =170x10
Set 3 =170x10 followed by a 15 sec loaded stretch.

Hanging Leg Raises:
To Failure.
Set 1 =32
Set 2 =30
Set 3 =26

Plank:
Regular Plank =3mins 40 sec.
Left + Right Side Plank =1 min 45 sec.

Plate Loaded Standing Calf Raise:
Rep target was 15.
Set 1 =200x15
Set 2 =200x14
Set 3 =200x14 +20 sec loaded stretch
Click to expand...

OceanView said:
DIET:
Today's meals and macros.
P=372g. C=594g. F=102g.
View attachment 71140
Click to expand...
@OceanView db pull overs those are legit bro they work ;)
i see AM old instant oats then steel cut thats both good but start switching over if you can
you have the top protein but just read back about your protein king crown thats 400 grams brotha :)
 
OceanView said:
TRAINING:
Yesterday I trained Back, Abs, and Calves.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Seated Cable Row:
Rep target was 10. Used underhand Mag grip.
Set 1 =165x10
Set 2 =165x10
Set 3 =165x10
Set 4 =165x8

One Arm BB Row:
Rep goal was 10.
Set 1 =110x10
Set 2 =110x10
Set 3 =110x10
Set 4 =110x10

Wide Grip Pulldowns:
Rep goal was 10. Emphasized stretch on each rep.
Set 1 =150x10
Set 2 =150x10
Set 3 =150x10
Set 4 =150x9
Immediately after the last set I upped the weight to 220 and did a loaded stretch for 30 seconds.

Banded Hypers:
Rep target was 20. Used the thick black band.
Set 1 =20
Set 2 =20
Set 3 =16
Set 4 =16

Machine Ab Crunch:
To failure.
Set 1 =80x30
Set 2 =100x17
Set 3 =100x15
Set 4 =100x15

Plank:
Regular Plank =3mins 35 sec.
Left + Right Side Plank =1 min 45 sec.

Seated Calf Raises:
Rep goal was 10. Each rep was done holding the stretch for 5 seconds and holding the contraction for 5 seconds. (Really long sets)
Set 1 =100x10
Set 2 =100x10
Set 3 =100x8
Click to expand...
@OceanView whats the longest plank youve ever held?
 
TRAINING:
Yesterday I hit Legs, Abs, and Calves.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Seated Leg Curl:
Worked up to a tough 8. Stayed there for 3 sets. Tacked on as many partials as I could at the end of the last set.
Set 1 =200x11
Set 2 =215x8
Set 3 =215x8 +12 partials

Adductor Machine:
Rep goal was 10 total reps but done "1.5's" style.
Set 1 =225x12
Set 2 =240x10
Set 3 =240x10

Leg Sled:
Goal was to work up to a weight I could barely get for 8 reps with a 3 second negative per rep.
Set 1 =8pps x8
Set 2 =8pps x8
Set 3 =8pps x8 +2

Smith Machine Squats:
Did a couple feeder sets to get to a good weight. Then it was a triple drop set. BRUTAL!
230x10 /drop/ 180x10 /drop/ 140x12

Leg Extensions:
To failure on both sets.
Set 1 =185x15
Set 2 =185x13

Hanging Leg Raises:
To failure.
Set 1 =33
Set 2 =25 +5
Set 3 =25

Plank:
Regular Plank =3mins 45 sec.
Left + Right Side Plank= 1min 45 sec.

Plate Loaded Standing Calf Raises:
This was 1 long set. The rest period was the hold. Had to step off and shake legs for a few seconds after the 10 second hold in the stretch.
200x10 then held contraction for 10 seconds
200x10 then held stretch for 10 seconds
200x8 then held feet parallel to flood for 10 seconds.
 
Great job on the pull downs and different grip.

I like the dumbbell rows as well.
 
Hanging leg raises are not easy at all. I like them though. Much easier on the back and neck than doing situps.
 
Great update on the different foods.

Peanut butter is really good, especially for sugar-free and oil-free.
 
Keep up the good work, man. I like the white rice and avocado mix.
 
Thanks for taking the time to lay out the foods you're eating. It's a really big help.

I like how you're sticking to whole food options.
 
Nothing wrong with a recovery day for sure. The cardio sounds really good.
 
Sounds like a lot of fun spending the day with your kids.

And pulling them on The hill is a 2 bird, for 1 stone type of thing.
 
TRAINING:
Hit Chest, Shoulders, and Calves during last night's session.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Machine Press:
The goal was to keep doing sets of 10 down the weight stack until I couldn't hit the target.
Set 1 =240x10
Set 2 =250x10
Set 3 =260x8 +2

Incline Barbell Press:
The rep target was 6.
Set 1 =250x5 +1
Set 2 =250x6
Set 3 =250x5 +1 /drop/ 185x7

Pronated Cable Flys:
Rep target was 12.
Set 1 =60x12
Set 2 =60x12
Set 3 =60x12 /drop/ 45x10

Neutral Grip Bench Press:
Rep goal was 10.
Set 1 =150x8 +2
Set 2 =150x8 +2
Set 3 =150x8 +2

Weighted Dips:
To failure.
Set 1 =45x8
Set 2 =45x7 /drop/ bodyweight x6 +1

DB Side Lateral Raises:
Goal was to pick a weight that would be a hard 15. Then do 4 sets with it with a 30 second rest period.
Set 1 =30x15
Set 2 =30x12
Set 3 =30x9
Set 4 =30x8 /drop/ 20x7

DB Bent Over Rear Delt Flys:
Goal was to pick a tough weight and go to failure for 4 sets with 30 second rest periods.
Set 1 =20x14
Set 2 =20x12
Set 3 =20x10
Set 4 =20x10 /drop/ 10x10

Seated Smith Shoulder Press:
To failure.
Set 1 =150x4
Set 2 =135x5 /drop/ 100x5

Plate Loaded Standing Calf Raises:
Rep target was 10 with a 1-2 second hold in the flex per rep. 60 second rest periods.
Set 1 =250x12
Set 2 =250x11
Set 3 =250x10
Set 4 =250x7
During rep 6 on set 4 I felt a slight "tweak" in my left achilles again. Went for 1 more rep but started to feel a slight pain. Ended the set to prevent further injury. Could have probably squeeked out another 1 or 2 reps, but wanted to "live to train another day".
 
OceanView said:
TRAINING:
Hit Chest, Shoulders, and Calves during last night's session.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Machine Press:
The goal was to keep doing sets of 10 down the weight stack until I couldn't hit the target.
Set 1 =240x10
Set 2 =250x10
Set 3 =260x8 +2

Incline Barbell Press:
The rep target was 6.
Set 1 =250x5 +1
Set 2 =250x6
Set 3 =250x5 +1 /drop/ 185x7

Pronated Cable Flys:
Rep target was 12.
Set 1 =60x12
Set 2 =60x12
Set 3 =60x12 /drop/ 45x10

Neutral Grip Bench Press:
Rep goal was 10.
Set 1 =150x8 +2
Set 2 =150x8 +2
Set 3 =150x8 +2

Weighted Dips:
To failure.
Set 1 =45x8
Set 2 =45x7 /drop/ bodyweight x6 +1

DB Side Lateral Raises:
Goal was to pick a weight that would be a hard 15. Then do 4 sets with it with a 30 second rest period.
Set 1 =30x15
Set 2 =30x12
Set 3 =30x9
Set 4 =30x8 /drop/ 20x7

DB Bent Over Rear Delt Flys:
Goal was to pick a tough weight and go to failure for 4 sets with 30 second rest periods.
Set 1 =20x14
Set 2 =20x12
Set 3 =20x10
Set 4 =20x10 /drop/ 10x10

Seated Smith Shoulder Press:
To failure.
Set 1 =150x4
Set 2 =135x5 /drop/ 100x5

Plate Loaded Standing Calf Raises:
Rep target was 10 with a 1-2 second hold in the flex per rep. 60 second rest periods.
Set 1 =250x12
Set 2 =250x11
Set 3 =250x10
Set 4 =250x7
During rep 6 on set 4 I felt a slight "tweak" in my left achilles again. Went for 1 more rep but started to feel a slight pain. Ended the set to prevent further injury. Could have probably squeeked out another 1 or 2 reps, but wanted to "live to train another day".
Click to expand...
incline barbell at 250! you getting strong bro ;) nice
on the calf raises the achilles issue you need to stop doing calf work for a bit so it doesnt pop

OceanView said:
DIET:
Macros and food selection for today.
P=394g. C=585g. F=101g.
View attachment 71599
Click to expand...
You're soooo close to 400 grams protein king level bro ;) @OceanView couldnt you eat some more protein to push over lol
 
Npcclassicphysique champ said:
incline barbell at 250! you getting strong bro ;) nice
on the calf raises the achilles issue you need to stop doing calf work for a bit so it doesnt pop


You're soooo close to 400 grams protein king level bro ;) @OceanView couldnt you eat some more protein to push over lol
Click to expand...
Lol ill have a few extra bites of chicken and go generous on the protein powder today. Even though it's not on paper, it'll be over 400 today from the few little extras
 
TRAINING:
Did Back and Abs last night.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Plate Loaded Supinated Pulldowns:
Rep target was 10.
Set 1 =120x10
Set 2 =120x9 (almost 10, but not quite)
Set 3 =120x9
Set 4 =120x8 /drop/ 90x7

Assisted Pullup Machine:
Goal was 10 perfect form pullups with a hard flex at the top and a slow, controlled descent.
Set 1 =-97x10
Set 2 =-97x10
Set 3 =-97x9
Set 4 =-97x8

Stretchers w/ Close Mag Grip:
Rep target was 10.
Set 1 =140x10
Set 2 =140x10
Set 3 =140x10
Set 4 =140x10 (barely got the last rep)

Chest Supported T-Bar Row:
Rep goal was 10 with a pronated grip. Driving elbows back as far as possible.
Set 1 =125x10
Set 2 =125x10
Set 3 =125x8 +2

Weighted Hyperextensions:
Rep target was failure around 10.
Set 1 =100x12
Set 2 =110x11
Set 3 =110x10

Rope Cable Crunches:
To Failure.
Set 1 =235x25
Set 2 =235x22
Set 3 =235x20
Set 4 =235x19

Plank:
Regular Plank =3mins 45sec.
Left + Right Side Plank =1min 50sec.
 
OceanView said:
TRAINING:
Did Back and Abs last night.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Plate Loaded Supinated Pulldowns:
Rep target was 10.
Set 1 =120x10
Set 2 =120x9 (almost 10, but not quite)
Set 3 =120x9
Set 4 =120x8 /drop/ 90x7

Assisted Pullup Machine:
Goal was 10 perfect form pullups with a hard flex at the top and a slow, controlled descent.
Set 1 =-97x10
Set 2 =-97x10
Set 3 =-97x9
Set 4 =-97x8

Stretchers w/ Close Mag Grip:
Rep target was 10.
Set 1 =140x10
Set 2 =140x10
Set 3 =140x10
Set 4 =140x10 (barely got the last rep)

Chest Supported T-Bar Row:
Rep goal was 10 with a pronated grip. Driving elbows back as far as possible.
Set 1 =125x10
Set 2 =125x10
Set 3 =125x8 +2

Weighted Hyperextensions:
Rep target was failure around 10.
Set 1 =100x12
Set 2 =110x11
Set 3 =110x10

Rope Cable Crunches:
To Failure.
Set 1 =235x25
Set 2 =235x22
Set 3 =235x20
Set 4 =235x19

Plank:
Regular Plank =3mins 45sec.
Left + Right Side Plank =1min 50sec.
Click to expand...
overall just a suggestion, post preworkout cardio can you do 2 min regular plank and save 2min post bro ;)
getting a tighter core before you doing pull downs @OceanView
 
TRAINING:
Had a nice Tricep and Bicep session last night.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Straight Bar Pushdowns:
Rep goal was 10-12.
Set 1 =170x14
Set 2 =175x13
Set 3 =185x11
Set 4 =185x10

DB Pronated Kickbacks:
Rep target was 10-12.
Set 1 =25x12
Set 2 =25x10
Set 3 =25x10
Set 4 =25x9 /drop/ 17.5x9

Pushdowns on Assisted Chin-up Machine:
Goal was 15.
Set 1 =150x15
Set 2 =150x15
Set 3 =150x15
Set 4 =150x15

Seated Dip Machine:
To failure.
Set 1 =210x13
Set 2 =210x12 /drop/ 165x5 /drop/ 135x6

Overhead Tri Extensions w/ EZ Bar attach.:
To failure.
Set 1 =140x21
Set 2 =140x20

Straight Bar Cable Curls:
Rep goal was 15-20.
Set 1 =100x16
Set 2 =100x15
Set 3 =100x14

Preacher Curl Machine:
To failure.
Set 1 =80x10
Set 2 =80x9
Set 3 =70x12
Set 4 =70x10

Pinwheel Curls:
Rep goal was 10-12.
Set 1 =45x12
Set 2 =45x12
Set 3 =45x11

Alternate DB Curls:
Ran the Rack to failure.
30x13...25x9....20x10....15x19

 
OceanView said:
TRAINING:
Had a nice Tricep and Bicep session last night.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Straight Bar Pushdowns:
Rep goal was 10-12.
Set 1 =170x14
Set 2 =175x13
Set 3 =185x11
Set 4 =185x10

DB Pronated Kickbacks:
Rep target was 10-12.
Set 1 =25x12
Set 2 =25x10
Set 3 =25x10
Set 4 =25x9 /drop/ 17.5x9

Pushdowns on Assisted Chin-up Machine:
Goal was 15.
Set 1 =150x15
Set 2 =150x15
Set 3 =150x15
Set 4 =150x15

Seated Dip Machine:
To failure.
Set 1 =210x13
Set 2 =210x12 /drop/ 165x5 /drop/ 135x6

Overhead Tri Extensions w/ EZ Bar attach.:
To failure.
Set 1 =140x21
Set 2 =140x20

Straight Bar Cable Curls:
Rep goal was 15-20.
Set 1 =100x16
Set 2 =100x15
Set 3 =100x14

Preacher Curl Machine:
To failure.
Set 1 =80x10
Set 2 =80x9
Set 3 =70x12
Set 4 =70x10

Pinwheel Curls:
Rep goal was 10-12.
Set 1 =45x12
Set 2 =45x12
Set 3 =45x11

Alternate DB Curls:
Ran the Rack to failure.
30x13...25x9....20x10....15x19
Click to expand...

OceanView said:
DIET:
Today's Macros and Food.
P=373g. C=627g. F=99g.
View attachment 71964
Click to expand...
Carbs a bit ihgh but I do like fish oil which is perfect :D training is unreal again! volume up
any update on pic? @OceanView
 
OceanView said:
TRAINING:
Had a nice Tricep and Bicep session last night.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Straight Bar Pushdowns:
Rep goal was 10-12.
Set 1 =170x14
Set 2 =175x13
Set 3 =185x11
Set 4 =185x10

DB Pronated Kickbacks:
Rep target was 10-12.
Set 1 =25x12
Set 2 =25x10
Set 3 =25x10
Set 4 =25x9 /drop/ 17.5x9

Pushdowns on Assisted Chin-up Machine:
Goal was 15.
Set 1 =150x15
Set 2 =150x15
Set 3 =150x15
Set 4 =150x15

Seated Dip Machine:
To failure.
Set 1 =210x13
Set 2 =210x12 /drop/ 165x5 /drop/ 135x6

Overhead Tri Extensions w/ EZ Bar attach.:
To failure.
Set 1 =140x21
Set 2 =140x20

Straight Bar Cable Curls:
Rep goal was 15-20.
Set 1 =100x16
Set 2 =100x15
Set 3 =100x14

Preacher Curl Machine:
To failure.
Set 1 =80x10
Set 2 =80x9
Set 3 =70x12
Set 4 =70x10

Pinwheel Curls:
Rep goal was 10-12.
Set 1 =45x12
Set 2 =45x12
Set 3 =45x11

Alternate DB Curls:
Ran the Rack to failure.
30x13...25x9....20x10....15x19
Click to expand...
Too much overall volume
 
OceanView said:
TRAINING:
Had a nice Tricep and Bicep session last night.

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Straight Bar Pushdowns:
Rep goal was 10-12.
Set 1 =170x14
Set 2 =175x13
Set 3 =185x11
Set 4 =185x10

DB Pronated Kickbacks:
Rep target was 10-12.
Set 1 =25x12
Set 2 =25x10
Set 3 =25x10
Set 4 =25x9 /drop/ 17.5x9

Pushdowns on Assisted Chin-up Machine:
Goal was 15.
Set 1 =150x15
Set 2 =150x15
Set 3 =150x15
Set 4 =150x15

Seated Dip Machine:
To failure.
Set 1 =210x13
Set 2 =210x12 /drop/ 165x5 /drop/ 135x6

Overhead Tri Extensions w/ EZ Bar attach.:
To failure.
Set 1 =140x21
Set 2 =140x20

Straight Bar Cable Curls:
Rep goal was 15-20.
Set 1 =100x16
Set 2 =100x15
Set 3 =100x14

Preacher Curl Machine:
To failure.
Set 1 =80x10
Set 2 =80x9
Set 3 =70x12
Set 4 =70x10

Pinwheel Curls:
Rep goal was 10-12.
Set 1 =45x12
Set 2 =45x12
Set 3 =45x11

Alternate DB Curls:
Ran the Rack to failure.
30x13...25x9....20x10....15x19
Click to expand...
Too much overall volume
 
TRAINING:
Hit Back and Abs last night. Last workout of the 12 week high frequency program I was running. Finished another John Meadow's program (Onslaught). Starting another one of John's programs tomorrow but haven't decided which one I'll do again (between Gamma Bomb and Creeping Death II).

Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.

Warm Up:
Quick little warm up after I got off the treadmill. 2 min plank followed by 10 pull ups to get started.

Single Arm Cable Row:
Rep target was 10-12.
Set 1 =110x12
Set 2 =120x10
Set 3 =120x10
Set 4 =120x9 /drop/ 90x8

Dead Stop DB Rows:
Goal was failure with a deadstop on each rep.
Set 1 =125x15
Set 2 =125x13
Set 3 =125x12
Set 4 =125x13

Narrow Grip Pulldowns:
Target was 10 reps.
Set 1 =160x9 +2
Set 2 =160x9
Set 3 =160x8
Set 4 =160x8 /drop/ 135x5
After the last set I threw on the close neutral grip for 1 more set to failure. 150x11

Deadlift Shrugs w/ chains:
1 rep was a deadlift with 3 shrugs. Total rep goal was 8. Attached chains to both sides of the barbell to change the resistance curve of the lift.
Set 1 =225 +chains x8
Set 2 =225 +chains x8
Set 3 =225 +chains x8
Set 4 =225 +chains x8 (barely got the last 3 shrugs)

Hanging Leg Raises:
To failure.
Set 1 =28 +5
Set 2 =20 +8
Set 3 =22 +5
Set 4 =22

Plank:
Set new records on both regular plank and side planks.
Regular Plank =4mins
Left + Right Side Plank =2mins
 
Training is very important. And I like your Friday workout. Good volume and very solid.
 
rope cable crunches and planks are on point.

weighted hyperextensions look good.
 
Only thing I would say is ease off so much protein powder.
once a day max.
 
Great job training even on the weekend.
While most people are being lazy, you're in the gym, killing it.
 
I love me some preacher curls.

Don't know why more people don't do them. They really hit the arms, perfect.
 
You must log in or register to reply here.

Similar threads

Grim Sleeper
Approved Log TRT and Test EQ cycle Log
Replies
74
Views
424
Kopite67
Kopite67
electus
Approved Log Bodybuilding Classic Physique Training Cycle Log
Replies
66
Views
647
LH5515
LH5515
rakkin
Approved Log Bodybuilding Show Prep Cycle Log
2 3
Replies
215
Views
1K
LevButlerov
LevButlerov
Paolo96
Approved Log First testosterone cycle Log
Replies
98
Views
704
BeMe
BeMe
Winniesmalls
Approved Log 2026 Test Eq HGH Reta GHKCU Cycle Log
2
Replies
183
Views
2K
Kopite67
Kopite67
Back
Top Bottom