Approved Log My Pre-cycle Training and Diet log

[lukeobz80]

13th feb 2025



diet

as per photos



training (still feeling quite a bit sick and this was a morning workout an hour after i woke up and ate my chicken and rice meal so im depleted on cals and energy)

30% incline db bench

set1: 15kg x 10

set2: 30kg x 10

set3: 40kg x 6

set4: 40kg x 4



flat machine chest press

set1: 1pps x 10 (normal reps)

set2: 1pps x 10 (pulse reps, half partial and full rep)

set3: 2pps x 9 (normal reps)

set4: 1.5pps x 7 (pulse reps) into next set dropswt

set5: 1pps x 6 (normal reps)



dips

set1: bodyweight x 6

set2: assisted with 28kg x 6 (did a dropset)

set3: 28kg assisted x 9 (waited 10 seconds and did another 6 reps)

set4: 28kg x 4 dropsetted 49kg x 6



machine chest fly (middle focus)

set1 .5pps x 4 (had to drop weight. new machine. feels weird and it was heavy.)

set2: .25pps x 8 (don’t like the machine but there’s no cables or pec decs free)

set3: .25pps x 10

set4: .5pps x 6



wide cable high to low flies

set1: 5kg x 10

set2: 10kg x 10

set3: 12.5kg x 6

didn’t do shoulders or triceps today. will do a shoulder and arm day separately this week.

cardio

bike 30min 354 cals (forgot to take a picture today but i did do it)

weight 8pm at night BEFORE my dinner meal which i’ll upload a pic of. it’s the same as the other night just without the rice as per suggestion. all my carbs were before and after my morning workout this morning.

weight: 94.75

 

[lukeobz80]

The worry, man, we're gonna get you in the best shape of your life on this log.

Just keep with the fasted cardio, every morning and be consistent.

only could do fasted cardio as i had sick leave on work.

i’d rather not wake up at 3-4am before work everyday for fasted cardio unless you guys agree it’s what’s best for me.

i’ll still continue doing my 30-45mins of cardio everyday at the gym after my workout.

 

[25homes]

Diet looks solid

 

[LevButlerov]

only could do fasted cardio as i had sick leave on work.

i’d rather not wake up at 3-4am before work everyday for fasted cardio unless you guys agree it’s what’s best for me.

i’ll still continue doing my 30-45mins of cardio everyday at the gym after my workout.

You can do cardio pre post workout instead no problem.

 

[LevButlerov]

13th feb 2025



diet

as per photos



training (still feeling quite a bit sick and this was a morning workout an hour after i woke up and ate my chicken and rice meal so im depleted on cals and energy)

30% incline db bench

set1: 15kg x 10

set2: 30kg x 10

set3: 40kg x 6

set4: 40kg x 4



flat machine chest press

set1: 1pps x 10 (normal reps)

set2: 1pps x 10 (pulse reps, half partial and full rep)

set3: 2pps x 9 (normal reps)

set4: 1.5pps x 7 (pulse reps) into next set dropswt

set5: 1pps x 6 (normal reps)



dips

set1: bodyweight x 6

set2: assisted with 28kg x 6 (did a dropset)

set3: 28kg assisted x 9 (waited 10 seconds and did another 6 reps)

set4: 28kg x 4 dropsetted 49kg x 6



machine chest fly (middle focus)

set1 .5pps x 4 (had to drop weight. new machine. feels weird and it was heavy.)

set2: .25pps x 8 (don’t like the machine but there’s no cables or pec decs free)

set3: .25pps x 10

set4: .5pps x 6



wide cable high to low flies

set1: 5kg x 10

set2: 10kg x 10

set3: 12.5kg x 6

didn’t do shoulders or triceps today. will do a shoulder and arm day separately this week.

cardio

bike 30min 354 cals (forgot to take a picture today but i did do it)

weight 8pm at night BEFORE my dinner meal which i’ll upload a pic of. it’s the same as the other night just without the rice as per suggestion. all my carbs were before and after my morning workout this morning.

weight: 94.75

Diet looks clean, I like the layout now, how do you feel with the carbs around training?

 

[lukeobz80]

Diet looks clean, I like the layout now, how do you feel with the carbs around training?

honestly it’s my first time trying no carbs, and of course there is a strength drop but it’s not too noticeable, and i still feel really good with the carbs around my training.

still getting enough energy for my workouts and getting a nice pump

 

[lukeobz80]

14 feb 2025



diet

as per photos



training

single arm bench supported cable lat pulldown (read my previous back day log if you’re curious on any of exercises and how i perform them)

set1: 5k x 10 per arm

set2: 20kg x 10 per arm

set3: 32.5kg x 10 per side (left side was 2nd and struggled so i’ll do next set with left first)

set4: 40kg x 4 per side

set5: 15x 10 slow per side



bb rdls (weight including 20kg bar)

set1: no weight x 10

set2: 60kg x 10

set3: 100kg x 10

set4: 60kg x 10 (on top of boxes for more rom)



lat pull downs

set1: 25kg x 10 (other back day log has the way i do this exercise. basically very slow, squeezing the back muscles together)

set2: 45kg x 10 (same as before)

set3: 65kg x 7 drop set to

set4: 35kg x 10 (first as first n second set)



cable high rows (really stretching scapula at bottom)

set1: 30kg x 10

set2: 40kg x 10

set3: 60kg x 7

set4: 35kg x 10 (very slow)



single arm bench supported cable lat row

set1: 10kg x 10 each

set2: 25kg x 10 each

set3: 25kg x 10 each



cable back pullovers

set1: 12.5kg x 10

set2: 20kg x 10



single arm rear delt flies (i’ll redo these on shoulder day but light)

set 1: 2.5kg x 15 (body adjacent to cable for a full 180 degree pull. think jeff nippard seated rear pec deck flies)

set2: 5kg x 15 per side

set3: 7.5kg x 10 right 9 left


no biceps today as i forgot tris on chest so ill add a shoulder n arm day

— my usual split (chest, back, legs(quad dom), shoulder n arm, push, pull, legs(glute dom)—-

cardio

see pics. bike 30mins lvl 10 cals 357 or some shit



weight:

after gym weight pre dinner meal

96.45kg

 

[ballin2504]

Your food looks good.

 

[LevButlerov]

honestly it’s my first time trying no carbs, and of course there is a strength drop but it’s not too noticeable, and i still feel really good with the carbs around my training.

still getting enough energy for my workouts and getting a nice pump

14 feb 2025



diet

as per photos



training

single arm bench supported cable lat pulldown (read my previous back day log if you’re curious on any of exercises and how i perform them)

set1: 5k x 10 per arm

set2: 20kg x 10 per arm

set3: 32.5kg x 10 per side (left side was 2nd and struggled so i’ll do next set with left first)

set4: 40kg x 4 per side

set5: 15x 10 slow per side



bb rdls (weight including 20kg bar)

set1: no weight x 10

set2: 60kg x 10

set3: 100kg x 10

set4: 60kg x 10 (on top of boxes for more rom)



lat pull downs

set1: 25kg x 10 (other back day log has the way i do this exercise. basically very slow, squeezing the back muscles together)

set2: 45kg x 10 (same as before)

set3: 65kg x 7 drop set to

set4: 35kg x 10 (first as first n second set)



cable high rows (really stretching scapula at bottom)

set1: 30kg x 10

set2: 40kg x 10

set3: 60kg x 7

set4: 35kg x 10 (very slow)



single arm bench supported cable lat row

set1: 10kg x 10 each

set2: 25kg x 10 each

set3: 25kg x 10 each



cable back pullovers

set1: 12.5kg x 10

set2: 20kg x 10



single arm rear delt flies (i’ll redo these on shoulder day but light)

set 1: 2.5kg x 15 (body adjacent to cable for a full 180 degree pull. think jeff nippard seated rear pec deck flies)

set2: 5kg x 15 per side

set3: 7.5kg x 10 right 9 left


no biceps today as i forgot tris on chest so ill add a shoulder n arm day

— my usual split (chest, back, legs(quad dom), shoulder n arm, push, pull, legs(glute dom)—-

cardio

see pics. bike 30mins lvl 10 cals 357 or some shit



weight:

after gym weight pre dinner meal

96.45kg

Low carb is hard but it helps you lean out. you are doing really well.
I like the lower carbs but your fats too low, up them over 100 if you go low carb.

 

[lukeobz80]

Low carb is hard but it helps you lean out. you are doing really well.
I like the lower carbs but your fats too low, up them over 100 if you go low carb.

can up the fats if everyone suggests. i’m just following a guide that someone commented before

 

[lukeobz80]

hey guys, today is my cheat meal and my whole upper body is sore but my lower is fine.

going to a waterpark today so i might be short on time for the gym tn. if i were going gym id train legs instead of shoulders and arms. ill see how i go on time and include my training in my log if i go.

if i don’t go to the gym, how should i structure my carbs if im not training and cant eat them pre n post training?

also should i stick on my diet and only have one cheat meal? e.g do my entire diet except dinner where i have a burger n chips.

or

eat anything whenever i want, in moderation (not going overboard)

and my friend also wants me to go out on the town tonight which means alcohol will be involved. obviously i wouldn’t drink on cycle but as i’m not on cycle, should i? if i can drink, should i not have a cheat meal so i use the extra cals for the alcohol and mixers?

 

[stevesmi]

I think the whole macros thing is unnecessary and overrated

The reason is right there as you said you want to drink instead of eating some junky Foods or vice versa that doesn't make any sense to me either you're gonna stick with this 100% or you're not you don't see a heroin addict saying yeah I'm just gonna do some heroin once a week

 

[lukeobz80]

I think the whole macros thing is unnecessary and overrated

The reason is right there as you said you want to drink instead of eating some junky Foods or vice versa that doesn't make any sense to me either you're gonna stick with this 100% or you're not you don't see a heroin addict saying yeah I'm just gonna do some heroin once a week

so you’re suggesting not to have a cheat meal at all whatsoever?

 

[Austin316]

A nice job, getting in a nice workout going into the weekend.

 

[sambee38]

That's great that you got in some cardio with the bicycle.

A little bit goes a long way.

 

[BookerTNY]

Thanks for taking the time the post up these attachments. Food looks cool.

 

[Arabian]

Looks like a delicious meal, you put together.

Very healthy with the protein and fats.

 

[Zyglamail]

A 95 kg is a good weight. Nice updates, man.

 

[Shrine]

You don't have to wake up that early to do cardio, just get it done throughout the day.

 

[Mobster]

honestly it’s my first time trying no carbs, and of course there is a strength drop but it’s not too noticeable, and i still feel really good with the carbs around my training.

still getting enough energy for my workouts and getting a nice pump

This is great cos loads really struggle.

 

[caligirl85]

You can try doing an entire fasted session, including weights and Cardio.

It might take some adjusting but you'll get used to it.

 

[zedhed]

No, you don't want to be waking up too early in the morning, your rest is too important.

 

[RoySimpson]

12 feb 2025

diet
as per photos

training
as i’m still very sick from the flu i got yesterday i didn’t do any weight training today as i am very weak

cardio
i did however make something out of my day

in the morning as i had no work due to being sick, i did a fasted 30min walk/run with my dog around a 3km route in my area. i didnt have anything downloaded to track it but ill do it tomorrow as im having tomorrow off too.

then i just went to the gym and did 45mins on the same bike i did the other day see photos.

note:
i have now swapped gyms to the gym i logged in my most recent weightlifting log so compare all my future weights to that, not from my old logs at the old gym.

i have also added in 3 updated physique photos in the same room as my ones from when i was lean as it was at the same gym (went here previously then swapped, and now swapped back to the same gym where the lean photos were taken)

as you can see my body fat is still very high but i’ll keep being consistent as i always am.

can anyone guesstimate my bf%? just curious what it’d actually be close to. i’m assuming 20+

@lukeobz80 stay on that grind bro!!

 

[lukeobz80]

16th feb 2025



diet

as per photo



training

(shoulder still fucked so i can’t do too much front)



db shoulder press

set1: 15kg x 10

set2: 20kg x 10

set3: 30kg x 6 (use to do 40s but my shoulder has a pinching pain)



front delt cable raises (pausing top and bottom of movement, slow on way down)

set1: 5kg x 15

set2: 10kg x 15

set3: 15kg x 5

set4: 7.5kg x 20 (dropset repping them out)



cable cuffed side raise

2.5kg x 15 per side

5kg x 15 per side

7.5kg x 5 per side dropset

2.5kg x 15



single arm cable rear delt flies

set1: 2.5kg x 20 per side

set2: 5kg x 10 per side

set3:5kg x 10 per side dropset

set4: 2.5kg x 20 per side



wide grip tricep cable push downs

set 1: 20kg x 15

set2: 35kg x 7

set3: 30kg x 7 dropset

set4: 20kg x 8



single arm cable cross body pull downs

set1: 2.5kg x 10 per side

set2: 5kg x 6 (too light)

set3: 7.5kg x 10 per side



low cable curls (feeling very sick at this point. still half sick from my flu. feeling weak and nauseous.

7.5kg x 15 per side

10kg x 8 per side

10kg x 8 per side



(left gym as i need to vomit and i’m so weak and exhausted.



cardio

did a jog with the dog, probably 1km all total. jack shit. left gym early n skipped cardio because of how sick i was feeling

 

[ballin2504]

Love a good cheat meal lol

 

[Noah Wixx]

Looking sharp in the photos

 

[LevButlerov]

16th feb 2025



diet

as per photo



training

(shoulder still fucked so i can’t do too much front)



db shoulder press

set1: 15kg x 10

set2: 20kg x 10

set3: 30kg x 6 (use to do 40s but my shoulder has a pinching pain)



front delt cable raises (pausing top and bottom of movement, slow on way down)

set1: 5kg x 15

set2: 10kg x 15

set3: 15kg x 5

set4: 7.5kg x 20 (dropset repping them out)



cable cuffed side raise

2.5kg x 15 per side

5kg x 15 per side

7.5kg x 5 per side dropset

2.5kg x 15



single arm cable rear delt flies

set1: 2.5kg x 20 per side

set2: 5kg x 10 per side

set3:5kg x 10 per side dropset

set4: 2.5kg x 20 per side



wide grip tricep cable push downs

set 1: 20kg x 15

set2: 35kg x 7

set3: 30kg x 7 dropset

set4: 20kg x 8



single arm cable cross body pull downs

set1: 2.5kg x 10 per side

set2: 5kg x 6 (too light)

set3: 7.5kg x 10 per side



low cable curls (feeling very sick at this point. still half sick from my flu. feeling weak and nauseous.

7.5kg x 15 per side

10kg x 8 per side

10kg x 8 per side



(left gym as i need to vomit and i’m so weak and exhausted.



cardio

did a jog with the dog, probably 1km all total. jack shit. left gym early n skipped cardio because of how sick i was feeling

@lukeobz80 very positive on your volume, and vomit? means you went all out or full on flu? its time to rest I think.

 

[lukeobz80]

@lukeobz80 very positive on your volume, and vomit? means you went all out or full on flu? its time to rest I think.

probably a mix of both tbh.

still not 100% from my flu but i did train pretty hard yesterday. could just be a mix of both plus lack of vitamins/food

 

[lukeobz80]

probably a mix of both tbh.

still not 100% from my flu but i did train pretty hard yesterday. could just be a mix of both plus lack of vitamins/food

feeling better today so far, just congested still but should be all good to hit my glute focused leg day today

 

[Noah Wixx]

so you’re suggesting not to have a cheat meal at all whatsoever?

My coach has me do a cheat meal eveey few months or so, its not something we do consistently, he might surprise me and say 5000 calories eat whatever y wajt write down send it to me.

 

[RoySimpson]

14 feb 2025



diet

as per photos



training

single arm bench supported cable lat pulldown (read my previous back day log if you’re curious on any of exercises and how i perform them)

set1: 5k x 10 per arm

set2: 20kg x 10 per arm

set3: 32.5kg x 10 per side (left side was 2nd and struggled so i’ll do next set with left first)

set4: 40kg x 4 per side

set5: 15x 10 slow per side



bb rdls (weight including 20kg bar)

set1: no weight x 10

set2: 60kg x 10

set3: 100kg x 10

set4: 60kg x 10 (on top of boxes for more rom)



lat pull downs

set1: 25kg x 10 (other back day log has the way i do this exercise. basically very slow, squeezing the back muscles together)

set2: 45kg x 10 (same as before)

set3: 65kg x 7 drop set to

set4: 35kg x 10 (first as first n second set)



cable high rows (really stretching scapula at bottom)

set1: 30kg x 10

set2: 40kg x 10

set3: 60kg x 7

set4: 35kg x 10 (very slow)



single arm bench supported cable lat row

set1: 10kg x 10 each

set2: 25kg x 10 each

set3: 25kg x 10 each



cable back pullovers

set1: 12.5kg x 10

set2: 20kg x 10



single arm rear delt flies (i’ll redo these on shoulder day but light)

set 1: 2.5kg x 15 (body adjacent to cable for a full 180 degree pull. think jeff nippard seated rear pec deck flies)

set2: 5kg x 15 per side

set3: 7.5kg x 10 right 9 left


no biceps today as i forgot tris on chest so ill add a shoulder n arm day

— my usual split (chest, back, legs(quad dom), shoulder n arm, push, pull, legs(glute dom)—-

cardio

see pics. bike 30mins lvl 10 cals 357 or some shit



weight:

after gym weight pre dinner meal

96.45kg

@lukeobz80 solid work bro everything is on point!

 

[lukeobz80]

17th feb 2025 and 18th feb 2025

diet
as per photos

still sick so i decided to take a full rest day each day and recover so no training and cardio for both days

(today 19th feb i’m feeling better and will be going back into the gym tonight after work, so i’ll upload my usual log tonight)

 

[25homes]

Great job

 

[Npcclassicphysique champ]

17th feb 2025 and 18th feb 2025

diet
as per photos

still sick so i decided to take a full rest day each day and recover so no training and cardio for both days

(today 19th feb i’m feeling better and will be going back into the gym tonight after work, so i’ll upload my usual log tonight)

your protein is high bro nice but dont go back to the gym until you recover so you dont break @lukeobz80

 

[lukeobz80]

your protein is high bro nice but dont go back to the gym until you recover so you dont break @lukeobz80

feel fine, just congested nose but that’s all

 

[Npcclassicphysique champ]

feel fine, just congested nose but that’s all

take another day off bro

 

[lukeobz80]

19th feb 2025

diet
as per photos

training and cardio
n/a. finished work 6:30 after a 13hr shift and then got home at 7pm, plus still being sick i decided to have another rest day as suggested.

definitely will be going to the gym tomorrow and getting back into the rhythm.

 

[LevButlerov]

19th feb 2025

diet
as per photos

training and cardio
n/a. finished work 6:30 after a 13hr shift and then got home at 7pm, plus still being sick i decided to have another rest day as suggested.

definitely will be going to the gym tomorrow and getting back into the rhythm.

Steady on the diet front. @lukeobz80
You still have vitamins high?

 

[lukeobz80]

Steady on the diet front. @lukeobz80
You still have vitamins high?

hahahahha no clue how to track vitamins but i’m feeling good today.

 

[lukeobz80]

Hey guys, quick question. I’m going on a four night cruise in two weeks time, how should I go about tracking my calories all with dieting?

Obviously all the food is going to be provided by the cruise ship so I won’t know exactly what is in it and I won’t be able to track the calories.

Every day I will still be hitting the gym and my cardio and updating this log, but I don’t know how to go about the food

One part of me says it’s holidays I may as well just have fun but another part also says I should just limit my food and small portion and choose the right food

Does anyone have any suggestions on how I should go about my food on this cruise?

 

[lukeobz80]

20th feb 2025

diet

as per photo



training (still not 100% so might skip my cardio today. see how i go)



abductor and adductor

set1: 20kg x 10 both

set2: 40kg x 10 both



hip thrust machine

set1: 20kg x 10

set2: 40kg x 10

set3: 60kg x 10

set4: 80kg x 3

set5: 40kg x 6



leg extensions

set1: 20kg x 20 (same as other log entries)

set2: 30kg x 20

set3: 70kg x 10

set 4: 100kg x 2

set 5: dropset 75kg x 3

set6: 25kg x 15



lying leg curl

set1: 15kg x 10

set2: 30kg x 10

set3: 45kg x 5 + 5 partials and a 10 second hold on last.



abductor and adductor again. slow reps just feeling both.

set1: 25kg x 20 both



smith machine calf raise

set1: no weight x 15

set2: 1pps x 15

set3: same as last

set4: 1pps x 10 + 10 partials



cardio

15mins on bike (see photo)

in long pants and overheating + not 100% from sickness so i cut it early.

 

[LevButlerov]

Hey guys, quick question. I’m going on a four night cruise in two weeks time, how should I go about tracking my calories all with dieting?

Obviously all the food is going to be provided by the cruise ship so I won’t know exactly what is in it and I won’t be able to track the calories.

Every day I will still be hitting the gym and my cardio and updating this log, but I don’t know how to go about the food

One part of me says it’s holidays I may as well just have fun but another part also says I should just limit my food and small portion and choose the right food

Does anyone have any suggestions on how I should go about my food on this cruise?

if its a cruise go enjoy it, just dont eat too much junk food, stick to higher protein foods @lukeobz80

 

[LevButlerov]

20th feb 2025

diet

as per photo



training (still not 100% so might skip my cardio today. see how i go)



abductor and adductor

set1: 20kg x 10 both

set2: 40kg x 10 both



hip thrust machine

set1: 20kg x 10

set2: 40kg x 10

set3: 60kg x 10

set4: 80kg x 3

set5: 40kg x 6



leg extensions

set1: 20kg x 20 (same as other log entries)

set2: 30kg x 20

set3: 70kg x 10

set 4: 100kg x 2

set 5: dropset 75kg x 3

set6: 25kg x 15



lying leg curl

set1: 15kg x 10

set2: 30kg x 10

set3: 45kg x 5 + 5 partials and a 10 second hold on last.



abductor and adductor again. slow reps just feeling both.

set1: 25kg x 20 both



smith machine calf raise

set1: no weight x 15

set2: 1pps x 15

set3: same as last

set4: 1pps x 10 + 10 partials



cardio

15mins on bike (see photo)

in long pants and overheating + not 100% from sickness so i cut it early.

if you're still sick I would keep training even less on the volume by 1-2 sets @lukeobz80 when is your trip? you have to recover before

 

[lukeobz80]

if you're still sick I would keep training even less on the volume by 1-2 sets @lukeobz80 when is your trip? you have to recover before

trip is 2nd-6th march.

i’ll be fine before then

hitting push tn so ill see how i feel, but rn im feeling good

 

[LevButlerov]

trip is 2nd-6th march.

i’ll be fine before then

hitting push tn so ill see how i feel, but rn im feeling good

You should use those days as refeed days. @lukeobz80

 

[lukeobz80]

You should use those days as refeed days. @lukeobz80

will do.

i’ll eat a lot of high protein meats and healthy carbs.

i’ll be taking photos of my meals and uploading them each day to the log along with my workout.

 

[LevButlerov]

will do.

i’ll eat a lot of high protein meats and healthy carbs.

i’ll be taking photos of my meals and uploading them each day to the log along with my workout.

Lets do it.

 

[lukeobz80]

forgot to upload yesterdays log so here it is


diet

as per photos



training

incline 30 degree bench db

set1: 20kg x 10

set2: 30kg x 10

set3: 40kg x 5 (feeling weak or maybe just lost strength from cut, no clue)

set4: 25kg x 10 pulse reps



seated machine flat press plate loaded

set1: .5pps x 10 pulse reps

set2: 1pps x 10 pulse reps

set3: 1.5pps x 6 pulse reps

set4: dropset .5pps x 12 reps



dips

set1; body weight x 5

set2: assisted 21kg x 6

set3: assisted 42kg x 1



seated fly machine elbows (idk how to describe it but you pull with elbows and hold onto nothing

set1: 15kg x 12

set2: 30kg x 10 (too weird of a movement for a heavier weight. i’d rather feel and squeeze more than rep out)

set3: 30kg x 8 (forgot to drop weight)

set4: 20kg x 10



machine shoulder press plate loaded

set1: no weight x 10

set2: .5pps x 10

set3: .5pps x 10 pulse reps (will do more volume on shoulder day.)



cable side raise with handcuff attachment thing

set1: 2.5kg x 15 per side

set2: 5kg x 12 per side

set3: 7.5kg x 5 per side



tricep pushdown with bar

set1: 15kg x 10

set2: 25kg x 10



swapped to single arm cable cross body extensions

set1: 2.5kg x 10 per

set2: 5kg x 15 per

set3: 7.5kg x 10 left 7 right (shoulder started to hurt)

set4: 7.5kg x 7 both



cardio

as per photo





weight recorded at 5:40am 22nd feb

94.20kg

note: i’ll upload my log today later. today is cheat day so i dieted during work and up to now have had 3 sushi rolls with chicken and avo. will probably make and track home made nachos with beef mince later.

 

[lukeobz80]

diet

as per photos

(cheat day today. probably went a bit overboard on the nachos. oh well. if yous think i went too overboard, i’ll reel it in next week and do a less crazy meal.)



training



single arm last pulldown bench supported

set1: 10kg x 10per side

set2: 25kg x 10per side

set3: 30kg x 10 per side

set4: 40kg x 3 dropper to

set5: 15kg x 20 per side



rdls bb

set1: bar x 10

set2: 1pps x 10

set3: 1pps x 10

set4: 2pps x 10

set5: 1pps x 10



lat pulldown

set 1: 30kg x 10 (see other back days for how i do them)

set2: 50kg x 10

set3: 70kg x 9 (normal reps) dropped into

set4: 30kg x 10 (same style of rep as first two sets)



chest supported t bar row

set 1: no weight x 10

set2: 1 plate x 10

set2: 2 plates x 9



bench supported lat cable row single arm

set1: 15kg x 10 per side

set2: 25kg x 10 per side



back extensions

set1: 17.5kg x 10



skipping rear delt n biceps cuz doing shoulder n arms tmrw



cardio

as per photos



weight as i said in my last reply, this morning, was 94.2kg roughly

definitely getting leaner

here are some updated physique pics after my cardio with a little lighting editing

 

[lukeobz80]

diet

as per photos

(cheat day today. probably went a bit overboard on the nachos. oh well. if yous think i went too overboard, i’ll reel it in next week and do a less crazy meal.)



training



single arm last pulldown bench supported

set1: 10kg x 10per side

set2: 25kg x 10per side

set3: 30kg x 10 per side

set4: 40kg x 3 dropper to

set5: 15kg x 20 per side



rdls bb

set1: bar x 10

set2: 1pps x 10

set3: 1pps x 10

set4: 2pps x 10

set5: 1pps x 10



lat pulldown

set 1: 30kg x 10 (see other back days for how i do them)

set2: 50kg x 10

set3: 70kg x 9 (normal reps) dropped into

set4: 30kg x 10 (same style of rep as first two sets)



chest supported t bar row

set 1: no weight x 10

set2: 1 plate x 10

set2: 2 plates x 9



bench supported lat cable row single arm

set1: 15kg x 10 per side

set2: 25kg x 10 per side



back extensions

set1: 17.5kg x 10



skipping rear delt n biceps cuz doing shoulder n arms tmrw



cardio

as per photos



weight as i said in my last reply, this morning, was 94.2kg roughly

definitely getting leaner

here are some updated physique pics after my cardio with a little lighting editing

 

[Npcclassicphysique champ]

forgot to upload yesterdays log so here it is


diet

as per photos



training

incline 30 degree bench db

set1: 20kg x 10

set2: 30kg x 10

set3: 40kg x 5 (feeling weak or maybe just lost strength from cut, no clue)

set4: 25kg x 10 pulse reps



seated machine flat press plate loaded

set1: .5pps x 10 pulse reps

set2: 1pps x 10 pulse reps

set3: 1.5pps x 6 pulse reps

set4: dropset .5pps x 12 reps



dips

set1; body weight x 5

set2: assisted 21kg x 6

set3: assisted 42kg x 1



seated fly machine elbows (idk how to describe it but you pull with elbows and hold onto nothing

set1: 15kg x 12

set2: 30kg x 10 (too weird of a movement for a heavier weight. i’d rather feel and squeeze more than rep out)

set3: 30kg x 8 (forgot to drop weight)

set4: 20kg x 10



machine shoulder press plate loaded

set1: no weight x 10

set2: .5pps x 10

set3: .5pps x 10 pulse reps (will do more volume on shoulder day.)



cable side raise with handcuff attachment thing

set1: 2.5kg x 15 per side

set2: 5kg x 12 per side

set3: 7.5kg x 5 per side



tricep pushdown with bar

set1: 15kg x 10

set2: 25kg x 10



swapped to single arm cable cross body extensions

set1: 2.5kg x 10 per

set2: 5kg x 15 per

set3: 7.5kg x 10 left 7 right (shoulder started to hurt)

set4: 7.5kg x 7 both



cardio

as per photo





weight recorded at 5:40am 22nd feb

94.20kg

note: i’ll upload my log today later. today is cheat day so i dieted during work and up to now have had 3 sushi rolls with chicken and avo. will probably make and track home made nachos with beef mince later.

diet

as per photos

(cheat day today. probably went a bit overboard on the nachos. oh well. if yous think i went too overboard, i’ll reel it in next week and do a less crazy meal.)



training



single arm last pulldown bench supported

set1: 10kg x 10per side

set2: 25kg x 10per side

set3: 30kg x 10 per side

set4: 40kg x 3 dropper to

set5: 15kg x 20 per side



rdls bb

set1: bar x 10

set2: 1pps x 10

set3: 1pps x 10

set4: 2pps x 10

set5: 1pps x 10



lat pulldown

set 1: 30kg x 10 (see other back days for how i do them)

set2: 50kg x 10

set3: 70kg x 9 (normal reps) dropped into

set4: 30kg x 10 (same style of rep as first two sets)



chest supported t bar row

set 1: no weight x 10

set2: 1 plate x 10

set2: 2 plates x 9



bench supported lat cable row single arm

set1: 15kg x 10 per side

set2: 25kg x 10 per side



back extensions

set1: 17.5kg x 10



skipping rear delt n biceps cuz doing shoulder n arms tmrw



cardio

as per photos



weight as i said in my last reply, this morning, was 94.2kg roughly

definitely getting leaner

here are some updated physique pics after my cardio with a little lighting editing

@lukeobz80 we can all go overboard with nachos bro not just you lol thats why nachos soooo good
the light is hard to see but you looking thick and tight
volume is clipping and pump there?

 

[stevesmi]

I like the different variations to your training good job

 

[lukeobz80]

@lukeobz80 we can all go overboard with nachos bro not just you lol thats why nachos soooo good
the light is hard to see but you looking thick and tight
volume is clipping and pump there?

yessir the photos was after my cardio, so pump was probably mostly gone.

if there’s any tips towards diet or training, lmk and i’ll take it on board

shoulder and arm day today, excited!

 

[Npcclassicphysique champ]

yessir the photos was after my cardio, so pump was probably mostly gone.

if there’s any tips towards diet or training, lmk and i’ll take it on board

shoulder and arm day today, excited!

@lukeobz80 i want to see more diet days before i say bro dont want to say yet
i do want to see more omega 3 fats

 

[lukeobz80]

@lukeobz80 i want to see more diet days before i say bro dont want to say yet
i do want to see more omega 3 fats

should i just get omega 3 pills?

 

[Npcclassicphysique champ]

should i just get omega 3 pills?

fish oil pill bro get them
they are liquid caps @lukeobz80

 

[lukeobz80]

fish oil pill bro get them
they are liquid caps @lukeobz80

will do

 

[ceo]

Bros, do a modified cheat meal.
Something that's still a cheat meal, but that's not too bad for you, if that makes sense.

 

[ROIDDERS]

If you avoid eating junky Foods, you won't crave them anymore.

That's one of the things that people don't realize.

 

[chesty]

Very nice job on the leg training. No joke at all on that.

 

[Ulter]

Try and do some cardio, man.

It's very important, your heart is a muscle as well.

 

[e2]

Overall a very nice training session.
, I like the seated machine flat press

 

[2Thick]

Dips are definitely serious business.

Eventually you want to make sure you're not having to use assisted at all.

 

[lukeobz80]

Dips are definitely serious business.

Eventually you want to make sure you're not having to use assisted at all.

yeah use to be able to do weighted dips hahaha, just no strength in them rn

 

[Vadim Fedorov]

on the dips work your way up to not only non assisted.

but also make it so you are adding weight!

 

[Wootoom]

A single arm cable Cross is a really good workout.
It will really solidify what you're doing.

 

[JasonPriest]

94 kg. Not bad at all.

Try and limit your cheat meals.

 

[BodyMonster34]

bro instead of sushi rolls with chicken, get some beef and brocolli.

man up with that, more read meat is good.

 

[Quadsweep]

Your cheat meal. Isn't that bad at all, man.. some nachos are fine.

You can buy higher quality chips.

 

[lukeobz80]

23 feb 2025

diet

as per photos



training



db shoulder press

set1: 10kg x 10

set2: 20kg x 10

aet3: 30kg x 9

set4: 30kg x 4



cable front raise with rope

set1: 7.5kg x 15

set2: 10kg x 15

set3: 15kg x 6



dual arm cross body cable side raise making an X shape with cables on 30 degree bench. (don’t know how to deacribe it but it’s basically a leaning back side raise with two cuffs, cables crossing and forming an X. just think of a cable Y raise but leaning back on a bench and more side delt focused.

set1: 2.5kg x 15

set2: 5kg x 13

set3: 5kg x 12

set4: 7.5kg x 4



machine lat raise

set1: 32kg x 10

set2: 42kg x 4



single arm rear delt cable fly

set1: 2.5kg x 15 per side

set2: 5kg x 15 per side

set3: 7.5kg x 4 per side



wide grip tricep push down

set1: 20kg x 15

set2: 30kg x 10

set3: 32.5kg x 7 dropset to

set4: 20kg x 10



rope pull downs for long head

set1: 10kg x 10

set2: 15kg x 9



single arm cross body pull downs

set1: 5kg x 10 per

set2: 7.5kg x 8 per



concentration curls against knee.

set1: 10kg x 10 per

set2: 15kg x 6 per

set3: 10kg x 10 per



db hammer curl against straight bench so no momentum

set1: 5kg x 6

set2: 15kg x 10

set3: 17.5kg x 6



cardio

10mins bike forgot to take pic

+

20 min jog. i’ll track with apple watch n upload pic

 

[Mobster]

The whole single arm pulldown thing is a waste of time. It's become a thing in the last few years which makes it more of a fashion. Plus, even if used as an isolation thing, at the very least do the two handed version of a row, pulldown etc after.

One example of why it's pointless is how often do you see those with the best genetics and a great back do it? Very rarely.

 

[lukeobz80]

The whole single arm pulldown thing is a waste of time. It's become a thing in the last few years which makes it more of a fashion. Plus, even if used as an isolation thing, at the very least do the two handed version of a row, pulldown etc after.

One example of why it's pointless is how often do you see those with the best genetics and a great back do it? Very rarely.

only reason i do it is because it helps me focus on the connection and i feel it a lot more than a regular pulldown because of that.

 

[LevButlerov]

23 feb 2025

diet

as per photos



training



db shoulder press

set1: 10kg x 10

set2: 20kg x 10

aet3: 30kg x 9

set4: 30kg x 4



cable front raise with rope

set1: 7.5kg x 15

set2: 10kg x 15

set3: 15kg x 6



dual arm cross body cable side raise making an X shape with cables on 30 degree bench. (don’t know how to deacribe it but it’s basically a leaning back side raise with two cuffs, cables crossing and forming an X. just think of a cable Y raise but leaning back on a bench and more side delt focused.

set1: 2.5kg x 15

set2: 5kg x 13

set3: 5kg x 12

set4: 7.5kg x 4



machine lat raise

set1: 32kg x 10

set2: 42kg x 4



single arm rear delt cable fly

set1: 2.5kg x 15 per side

set2: 5kg x 15 per side

set3: 7.5kg x 4 per side



wide grip tricep push down

set1: 20kg x 15

set2: 30kg x 10

set3: 32.5kg x 7 dropset to

set4: 20kg x 10



rope pull downs for long head

set1: 10kg x 10

set2: 15kg x 9



single arm cross body pull downs

set1: 5kg x 10 per

set2: 7.5kg x 8 per



concentration curls against knee.

set1: 10kg x 10 per

set2: 15kg x 6 per

set3: 10kg x 10 per



db hammer curl against straight bench so no momentum

set1: 5kg x 6

set2: 15kg x 10

set3: 17.5kg x 6



cardio

10mins bike forgot to take pic

+

20 min jog. i’ll track with apple watch n upload pic

Very balanced right now @lukeobz80 you are keeping protein high.

You want to gain how much mass when on cycle?

 

[lukeobz80]

Very balanced right now @lukeobz80 you are keeping protein high.

You want to gain how much mass when on cycle?

i’m in between gaining mass and thinning out

ideally i’d want to have visible abs while i gain mass and bulk up, so i just need to get to the visible abs part first hahaha.

goals would be to stay lean for content creation and modelling.

 

[Masonic Bodybuilder]

It's a cheat meal so enjoy it! It is only 1 meal and not going to throw you off track.

 

[LevButlerov]

i’m in between gaining mass and thinning out

ideally i’d want to have visible abs while i gain mass and bulk up, so i just need to get to the visible abs part first hahaha.

goals would be to stay lean for content creation and modelling.

Easier to get abs first but you can work on a recomp as well if we up the cardio. @lukeobz80

 

[lukeobz80]

24th feb 2025

forgot to upload yesterday. no training or cardio. took the day off to rest

diet as per photo

will be hitting leg day later tonight

 

[Noah Wixx]

Killing it

 

[ballin2504]

diet

as per photos

(cheat day today. probably went a bit overboard on the nachos. oh well. if yous think i went too overboard, i’ll reel it in next week and do a less crazy meal.)



training



single arm last pulldown bench supported

set1: 10kg x 10per side

set2: 25kg x 10per side

set3: 30kg x 10 per side

set4: 40kg x 3 dropper to

set5: 15kg x 20 per side



rdls bb

set1: bar x 10

set2: 1pps x 10

set3: 1pps x 10

set4: 2pps x 10

set5: 1pps x 10



lat pulldown

set 1: 30kg x 10 (see other back days for how i do them)

set2: 50kg x 10

set3: 70kg x 9 (normal reps) dropped into

set4: 30kg x 10 (same style of rep as first two sets)



chest supported t bar row

set 1: no weight x 10

set2: 1 plate x 10

set2: 2 plates x 9



bench supported lat cable row single arm

set1: 15kg x 10 per side

set2: 25kg x 10 per side



back extensions

set1: 17.5kg x 10



skipping rear delt n biceps cuz doing shoulder n arms tmrw



cardio

as per photos



weight as i said in my last reply, this morning, was 94.2kg roughly

definitely getting leaner

here are some updated physique pics after my cardio with a little lighting editing

Some great pics man

 

[Npcclassicphysique champ]

24th feb 2025

forgot to upload yesterday. no training or cardio. took the day off to rest

diet as per photo

will be hitting leg day later tonight

@lukeobz80 lets see how leg day goes bro

 

[lukeobz80]

diet

as per photos



training



leg extensions

set1: 20kg x 20 (same as every other leg extension i’ve logged.)

set2: 35kg x 20

set3: 50kg x 20

set4: 95kg x 8 rosetted

set5: 25kg x 20



hack squat (last time i logged this it had a resistance band to help on way up i forgot to log it. today has no band so it’s going to be heavier for me)

set1: no weight x 10 ass to grass

set2: 1ppds x 10

set3: 2pps x 10

set4: 3pps x 0

set5; 2pps x 10 dropset into

set6: 1pps x 10 (all ass to grass, as far down as possible.)



standard Bb rdls

set1: 1pps x 10



elevated bb rdls

set1: 1pps x 10

set2: 1pps x 10

set3: 2pps x 9

set4: 1pps x 20



leg press

set1: 2pps x 10

set2: 4pps x 10

set3: 5pps x 10

set4: 6pps x 7(at this point i’m doing so much volume but for some reason i have the energy for it today so im going to just make the most out of it)



every hamstring was taken so im just doing calves

smith machine calf raise

set1: 1pps x 10

set2: 1pps x 10 + 4 partials

set3: 1pps x 10 + 4 partials



cardio

did bike but the calories burnt may be inaccurate. also tracked it and my workout on my apple watch which i’ll upload too.

 

[Npcclassicphysique champ]

diet

as per photos



training



leg extensions

set1: 20kg x 20 (same as every other leg extension i’ve logged.)

set2: 35kg x 20

set3: 50kg x 20

set4: 95kg x 8 rosetted

set5: 25kg x 20



hack squat (last time i logged this it had a resistance band to help on way up i forgot to log it. today has no band so it’s going to be heavier for me)

set1: no weight x 10 ass to grass

set2: 1ppds x 10

set3: 2pps x 10

set4: 3pps x 0

set5; 2pps x 10 dropset into

set6: 1pps x 10 (all ass to grass, as far down as possible.)



standard Bb rdls

set1: 1pps x 10



elevated bb rdls

set1: 1pps x 10

set2: 1pps x 10

set3: 2pps x 9

set4: 1pps x 20



leg press

set1: 2pps x 10

set2: 4pps x 10

set3: 5pps x 10

set4: 6pps x 7(at this point i’m doing so much volume but for some reason i have the energy for it today so im going to just make the most out of it)



every hamstring was taken so im just doing calves

smith machine calf raise

set1: 1pps x 10

set2: 1pps x 10 + 4 partials

set3: 1pps x 10 + 4 partials



cardio

did bike but the calories burnt may be inaccurate. also tracked it and my workout on my apple watch which i’ll upload too.

you're pretty steady here bro @lukeobz80
i think you are going to lean out and recomp this way
can you increase weights?
you're in the USA right?

 

[stevesmi]

Very nice update man some great stats

 

[RoySimpson]

diet

as per photos

(cheat day today. probably went a bit overboard on the nachos. oh well. if yous think i went too overboard, i’ll reel it in next week and do a less crazy meal.)



training



single arm last pulldown bench supported

set1: 10kg x 10per side

set2: 25kg x 10per side

set3: 30kg x 10 per side

set4: 40kg x 3 dropper to

set5: 15kg x 20 per side



rdls bb

set1: bar x 10

set2: 1pps x 10

set3: 1pps x 10

set4: 2pps x 10

set5: 1pps x 10



lat pulldown

set 1: 30kg x 10 (see other back days for how i do them)

set2: 50kg x 10

set3: 70kg x 9 (normal reps) dropped into

set4: 30kg x 10 (same style of rep as first two sets)



chest supported t bar row

set 1: no weight x 10

set2: 1 plate x 10

set2: 2 plates x 9



bench supported lat cable row single arm

set1: 15kg x 10 per side

set2: 25kg x 10 per side



back extensions

set1: 17.5kg x 10



skipping rear delt n biceps cuz doing shoulder n arms tmrw



cardio

as per photos



weight as i said in my last reply, this morning, was 94.2kg roughly

definitely getting leaner

here are some updated physique pics after my cardio with a little lighting editing

@lukeobz80 cheat meals every once in a while dont hurt haha

 

[lukeobz80]

you're pretty steady here bro @lukeobz80
i think you are going to lean out and recomp this way
can you increase weights?
you're in the USA right?

i can probably increase the weights a small amount, but every set is mostly to failure.

i live in Australia

definitely looking and feeling leaner. slowly getting definition back. got my butt chin definition on the weekend back

 

[Npcclassicphysique champ]

i can probably increase the weights a small amount, but every set is mostly to failure.

i live in Australia

definitely looking and feeling leaner. slowly getting definition back. got my butt chin definition on the weekend back

increase weights and get your test booster dosage higher, what are you using? @lukeobz80

 

[lukeobz80]

increase weights and get your test booster dosage higher, what are you using? @lukeobz80

using nothing at the moment.

this log is just to track my diet and training before i hop on

 

[Npcclassicphysique champ]

using nothing at the moment.

this log is just to track my diet and training before i hop on

not gear i mean natty test boosters like hcgenerate and creatine boosting?

 

[Mobster]

diet

as per photos



training



leg extensions

set1: 20kg x 20 (same as every other leg extension i’ve logged.)

set2: 35kg x 20

set3: 50kg x 20

set4: 95kg x 8 rosetted

set5: 25kg x 20



hack squat (last time i logged this it had a resistance band to help on way up i forgot to log it. today has no band so it’s going to be heavier for me)

set1: no weight x 10 ass to grass

set2: 1ppds x 10

set3: 2pps x 10

set4: 3pps x 0

set5; 2pps x 10 dropset into

set6: 1pps x 10 (all ass to grass, as far down as possible.)



standard Bb rdls

set1: 1pps x 10



elevated bb rdls

set1: 1pps x 10

set2: 1pps x 10

set3: 2pps x 9

set4: 1pps x 20



leg press

set1: 2pps x 10

set2: 4pps x 10

set3: 5pps x 10

set4: 6pps x 7(at this point i’m doing so much volume but for some reason i have the energy for it today so im going to just make the most out of it)



every hamstring was taken so im just doing calves

smith machine calf raise

set1: 1pps x 10

set2: 1pps x 10 + 4 partials

set3: 1pps x 10 + 4 partials



cardio

did bike but the calories burnt may be inaccurate. also tracked it and my workout on my apple watch which i’ll upload too.

It is TOO much overall volume on legs. Split that workout in half.

 

[Tiger Salman Khan]

diet

as per photos



training



leg extensions

set1: 20kg x 20 (same as every other leg extension i’ve logged.)

set2: 35kg x 20

set3: 50kg x 20

set4: 95kg x 8 rosetted

set5: 25kg x 20



hack squat (last time i logged this it had a resistance band to help on way up i forgot to log it. today has no band so it’s going to be heavier for me)

set1: no weight x 10 ass to grass

set2: 1ppds x 10

set3: 2pps x 10

set4: 3pps x 0

set5; 2pps x 10 dropset into

set6: 1pps x 10 (all ass to grass, as far down as possible.)



standard Bb rdls

set1: 1pps x 10



elevated bb rdls

set1: 1pps x 10

set2: 1pps x 10

set3: 2pps x 9

set4: 1pps x 20



leg press

set1: 2pps x 10

set2: 4pps x 10

set3: 5pps x 10

set4: 6pps x 7(at this point i’m doing so much volume but for some reason i have the energy for it today so im going to just make the most out of it)



every hamstring was taken so im just doing calves

smith machine calf raise

set1: 1pps x 10

set2: 1pps x 10 + 4 partials

set3: 1pps x 10 + 4 partials



cardio

did bike but the calories burnt may be inaccurate. also tracked it and my workout on my apple watch which i’ll upload too.

@lukeobz80 Good work so far bro........

 

[ceo]

Bros. Very nice updates and I like how you posted up the stats on everything.

 

[Austin316]

You know, your body better than anyone.

And you're learning so much and you're teaching others as well in this log.

 

[sambee38]

the fact that you're still not on steroids yet is amazing.

That's great commitment to this and then once you do get on them, you'll take off like a crazy man.

 

[BookerTNY]

Nice job on the leg training. The leg extensions Look fantastic.

 

[Arabian]

You are looking really good, man. I like the different exercises that you're putting together.

I like the cardio as well.

 

[Zyglamail]

This is a good workout.
You're showing how it's done and you're pushing yourself pretty good.

 

[Shrine]

What steroids are you interested in trying? Once you do use them.

It can't hurt to start talking about that.

 

[caligirl85]

Nice job dialing in your diet and your training.

My only advice is try to consolidate your meals instead of eating 7 or 8 things on each meal. Try to do only 2 or 3 things Max.

 

[zedhed]

I would be getting in more vegetables as well. I don't see very many On your last update.

 

[lukeobz80]

What steroids are you interested in trying? Once you do use them.

It can't hurt to start talking about that.

interested in definitely test only cycle or a test anavar cycle as my first cycle.

i do want the effects of tren without the side effects so maybe somewhere down the line i’ll say fuck it and go on tren eventually.

ideally want little to no side effects. no hair loss. wouldn’t want to be infertile haha