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Yes sir
Approved Log Pre-Cycle Log - Recommendation/review on my (planned) micro dosing cycle.
- Thread starter zucchini
- Start date
LevButlerov
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Damn you fast!
bro i like to shoot shot gun in air after cowboys win
Man this wasn't fast, I am shooting handgun after about 8 months. Super rusty, did get one good stage thou. see the vid attached.
Bro you are hilarious!
LevButlerov
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You're good
no joke.
bro when they win the superbowl i'm gonna get machine guns in both hands and shoot about 1000 rounds
Legs workout:
40 mins treadmill 3 speed 3 incline
Lying leg curls: 3x10 75kgs
Seated leg curls: 3x10 150lbs
Seated calves raises: 3x21 70lbs on the machine
Leg press calves extensions: 3x21 270lbs on the machine
Leg Press: 3x8 450lbs (this was hard today)
Hack squats: 3x10 90lbs on the machine (haven't done these in quiet a while and cause of the back issue i had home + leg press of 450lbs being hard, i cut the weight in half on this)
Leg extensions: 1x10 130lbs 2x10 140lbs
40 mins treadmill 3 speed 3 incline
Lying leg curls: 3x10 75kgs
Seated leg curls: 3x10 150lbs
Seated calves raises: 3x21 70lbs on the machine
Leg press calves extensions: 3x21 270lbs on the machine
Leg Press: 3x8 450lbs (this was hard today)
Hack squats: 3x10 90lbs on the machine (haven't done these in quiet a while and cause of the back issue i had home + leg press of 450lbs being hard, i cut the weight in half on this)
Leg extensions: 1x10 130lbs 2x10 140lbs
Chest day:
This was my AM workout.
Barbell bench press 2x10 135lbs 2x10 185lbs
Decline barbell press 3x8 185lbs
Pec dec 3x10 160lbs
Cable flyes 3x10 45lbs each side
Kept it light and slow today, legs were spaghetti and i felt extremely deprived of water n rest (even thou i drank a lot of water and slept for a good 7 hours last night).
Gonna get home, cook something nice (or get something nice) and just relax before i watch UFC tonight
This was my AM workout.
Barbell bench press 2x10 135lbs 2x10 185lbs
Decline barbell press 3x8 185lbs
Pec dec 3x10 160lbs
Cable flyes 3x10 45lbs each side
Kept it light and slow today, legs were spaghetti and i felt extremely deprived of water n rest (even thou i drank a lot of water and slept for a good 7 hours last night).
Gonna get home, cook something nice (or get something nice) and just relax before i watch UFC tonight
@zucchini bro UFC good clean tv. want to see someone get they heads knocked off though
that would be fun
How chest should be trained
@zucchini awesome work right here! UFC was bomb! ilia is the goat!
Nice work
@zucchini that’s a good evening. Good food and some UFC
Shoulders:
Treadmill: 30 mins 3 speed 3 incline.
Seated smith presses: 3x10 112lbs total
Standing side lateral raises 3x12 25lbs dumbbells
Upright rows: 3x12 70lb ez bar
Reverse cable flyes: 3x12 25lbs each side.
Reverse dec flyes: 3x10 140lbs.
Hey all, sorry i couldn't quote everyone this time, juggling a bunch of stuff right now while i do my last set here.
Thanks for all the good and encouraging replies - yes, ufc was great and ilia was excellent while kai was focusing more on making faces rather than defending takedowns.
I cooked some chicken wings and had a lil pizza with it.
Yes, i am going to work towards getting back in keto but at the moment, i am hyper focused on the move and arranging stuff at the least cost that i can. So for now, i am doing all i can and won't be fully dedicated to getting into ketosis until start of next week. I have to move everything on my own and then figure out new/used furnitue for the new place.
Gonna get home and cook some chicken in tomato sauce and yogurt.
LevButlerov
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Lets try to focus on getting back into ketosis thats the key right now, up the cardio and mod the macros, can you do it?
@zucchini
Lemme post today's macros and lets go from thereLets try to focus on getting back into ketosis thats the key right now, up the cardio and mod the macros, can you do it?
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Lets do it.
@zucchini Updates look good man........
LevButlerov
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That was just the food yesterday.
Today I'll be eating iut with a friend for Canada day. Soon.
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Too little food but its a start. Post pics today.
Just finished my back workout:
Treadmill 3 speed 3 incline 40 mins.
Pullups: 3x10
Bent over barbell rows: 3x10 155lbs
Dumbbell rows: 3x12 75lb dumbbells
Seated narrow machine rows: 3x10 187lbs
Cable pulldowns: 3x10 170lbs
Kinda feel like i am stuck on this weight for the cable rows and cable pulldowns - any tips to break the ceiling?
LevButlerov
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You will be stuck for sometime, give it time you're just back in the gym full force.
Still nicely done for the workout better than no workout
@zucchini the dinner layout is good. one of the tips i can give you though is remove garlic from your diet. garlic has health benefits but it also is very high FODMAP so it can irritate your gut. i bet if you removed it you would do better
how are you doing with your digestion after a meal like that? @zucchini some people can't handle dairy well. i know i can't
bro i'm not seeing the red meat. you need it to grow big and fast @zucchini come on show your texas genetics
@zucchini bros that a very unique meal. seems like you like to try different things. amazing on the crushed tomatoes that is looking good!
Make sure on that yogurt is as raw as possible. @zucchini I see a lot of yogurts being sold that have a lot of stuff added to it. Even ones that have sugar added,
@zucchini good job on the macros
I like this workout too ! my tip for you is back off the weights and build consistency then move it back up
@zucchini good looking meal man. The macros are looking good also
Arms today:
Cardio: 30 mins treadmill 3 speed 3 incline
Biceps:
Dumbbell alt Hammer Curls: 3x20 45lbs dumbbells
Preacher curls: 4x10 70lbs ez bar
Concentration curls: 3x10 30lbs dumbbell
Cable curls: 3x10 50lbs
Triceps:
Tricep pushdowns 3x12 80lbs
Overhead cable extensions: 3x12 80lbs
One arm cable pushdowns: 3x10 25lbs
Overhead single arm dumbbell extensions: 3x10 25lbs each side
Forearms:
Wrist curls 3x10 50lbs supersetted with Rev Wrist curls 3x10 50lbs
Super amazing arms workout today, the pump was just amazing. I just got some chicken wings and gonna air fry em when i get home.
Cardio: 30 mins treadmill 3 speed 3 incline
Biceps:
Dumbbell alt Hammer Curls: 3x20 45lbs dumbbells
Preacher curls: 4x10 70lbs ez bar
Concentration curls: 3x10 30lbs dumbbell
Cable curls: 3x10 50lbs
Triceps:
Tricep pushdowns 3x12 80lbs
Overhead cable extensions: 3x12 80lbs
One arm cable pushdowns: 3x10 25lbs
Overhead single arm dumbbell extensions: 3x10 25lbs each side
Forearms:
Wrist curls 3x10 50lbs supersetted with Rev Wrist curls 3x10 50lbs
Super amazing arms workout today, the pump was just amazing. I just got some chicken wings and gonna air fry em when i get home.
LevButlerov
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Good arms day, you just ate wings? @zucchini
Yeah I thought so as well, today was a great arm workout so here's to hoping - but at the same time, I have been stuck on almost the same weight for back before my trip as well.
Exactly how my mentality works!Still nicely done for the workout better than no workout
yeah, something quick and simple yet nutritious.
Really? I didn't know about FODMAP atall. I just put a bit of crushed garlic and ginger sometimes in the curries I cook to make it taste like back home but yeah, not hard atall to lay off it.
Oh man, my digestion is good. Thank God I have NO PROBLEMS atall with any food, and dairy, I grew up in a house where we used dairy all the time. I love drinking raw milk. it's just awesome.
BTW I did bring some packs of raw Psyllium husk with me from back home (Which I was unable to find here in Canada)
haha bro I am actually not buying any groceries for now. keeping it slow and low since 2 more days and I will be in a different city and that's when I will buy groceries stuff.
Yeah man, I definitely like to try anything and everything with whatever I have laying around. it's just simple and easy.
Oh man, I wish I could get raw yogurt here in Canada, it's just impossible. but this pack that I get is the closest to being raw as I could find and it tastes unlike the chemical ones so I think it is good.
But let's say I go down on weight, maybe 20lbs or so on each exercise, should I increase the reps then? if so, by how much?
Thanks man!
Yes Arms day was super good. I am still pumped - I think yesterday's back workout also had a role to play in it.
I just had wings yes, had some almonds and cottage cheese as well:
@zucchini food is simple but effective!
bro red meat make the man
Damn that looks impressive for the food
I was born and grewup in a house where everything was cooked with crushed ginger and garlic... i never had any problems. My food was all direct from the farms. I never even had supermarket chicken until i came to Canada, always a local butcher down the street, pick my own chicken thats the most active looking. Hand pick my veggies and fruits which were brought by a street vendor from the farm early morning.
LevButlerov
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yeah if you are fine with it then its cool. i always make sure though. i've had clients with major bowel issues and i have them quit FODMAP foods and its like night and day
@zucchini detailed updates are on point man.........
Hi all,
First and foremost, sorry for being MIA over the weekend, it was the big damn move. It is now about 70% done and I slept in the new apartment last night. slowly buying stuff to put around, like a table, couch, bed etc... Still have to drive back to grab some stuff I have laying around in the other place.
Back workout:
Treadmill 3 speed 3 incline 30 mins. (Yes i will increase cardio, gonna work my way up to 1 hour again like before)
Pullups: 1x12 2x10 (i am pretty sure i can do 12 on the 2nd and 11 on the 3rd with shitty form)
Bent over barbell rows: 3x8 155lbs
Dumbbell rows: 3x10 80lb dumbbells
Seated narrow machine rows: 3x10 165lbs
Cable pulldowns: 3x10 165lbs
Today was the 1st workout after the move, new place, new office, new city, and a new gym. A bit of lesser weight/reps today cause of the move burnout over the weekend and no food since after sunday morning.
See some attached for the views from the balcony and weight update (i am 110% in ketosis, past 36 hours no food).
On to the next chapter boys, see where it takes me. Hopefully up n up!
Food today:
The bread is the Keto Bread from Mr Sub, I did some research and it looks like the use Hero bread. + 9 chicken wings.
Weight:
New office Job Selfie:
See attached video of the Apt Balcony view (This is the 1st time I have ever rented out a place all by myself).
The living room for now:
Nutrition for the day:
First and foremost, sorry for being MIA over the weekend, it was the big damn move. It is now about 70% done and I slept in the new apartment last night. slowly buying stuff to put around, like a table, couch, bed etc... Still have to drive back to grab some stuff I have laying around in the other place.
Back workout:
Treadmill 3 speed 3 incline 30 mins. (Yes i will increase cardio, gonna work my way up to 1 hour again like before)
Pullups: 1x12 2x10 (i am pretty sure i can do 12 on the 2nd and 11 on the 3rd with shitty form)
Bent over barbell rows: 3x8 155lbs
Dumbbell rows: 3x10 80lb dumbbells
Seated narrow machine rows: 3x10 165lbs
Cable pulldowns: 3x10 165lbs
Today was the 1st workout after the move, new place, new office, new city, and a new gym. A bit of lesser weight/reps today cause of the move burnout over the weekend and no food since after sunday morning.
See some attached for the views from the balcony and weight update (i am 110% in ketosis, past 36 hours no food).
On to the next chapter boys, see where it takes me. Hopefully up n up!
Food today:
The bread is the Keto Bread from Mr Sub, I did some research and it looks like the use Hero bread. + 9 chicken wings.
Weight:
New office Job Selfie:
See attached video of the Apt Balcony view (This is the 1st time I have ever rented out a place all by myself).
The living room for now:
Nutrition for the day:
LevButlerov
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Just done with cardio. Lemme get the workout in and I'll post when home.welcome back and you're looking strong
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sounds good
Chest day:
Treadmill 3 speed 3 incline 30 mins.
Barbell bench press 4x8 185lbs
Decline barbell press 3x8 185lbs
Seated Chest press: 1x10 135lbs 1x10 1x7 (failed/partial on the 8th) 180lbs (so the chest press machine at this gym feel extremely smooth as compared to the one in the gym before - could just have more pullies but i am making sure i get a good stretch and a good squeeze)
Cable flyes 3x10 35lbs each side (man this was tough today)
Pec dec 3x10 160lbs
Treadmill 3 speed 3 incline 15 mins
Treadmill 3 speed 3 incline 30 mins.
Barbell bench press 4x8 185lbs
Decline barbell press 3x8 185lbs
Seated Chest press: 1x10 135lbs 1x10 1x7 (failed/partial on the 8th) 180lbs (so the chest press machine at this gym feel extremely smooth as compared to the one in the gym before - could just have more pullies but i am making sure i get a good stretch and a good squeeze)
Cable flyes 3x10 35lbs each side (man this was tough today)
Pec dec 3x10 160lbs
Treadmill 3 speed 3 incline 15 mins
LevButlerov
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Chest day you're back
30/15 on cardio lets make that 30/30 ok?
always expected some good training by you. this one was solid. good opening with the cardio too @zucchini
Good solid session
treadmill training is outstanding @zucchini i like the various speeds. 15 minutes is not bad
bro chest day on point. barbell bench and pec dec the best! @zucchini making you a man 1 day at a time
Thanks for all the praises on the workout guys, here's yesterday's Shoulders workout:
Treadmill: 30 mins 3 speed 3 incline.
Seated dumbbell presses: 3x12 50lb dumbbells
Standing side lateral raises 3x10 30lbs dumbbells
Upright rows: 3x10 80lb ez bar
Reverse dec flyes: 3x12 100lbs.
Reverse cable flyes: 1x10 30lbs 2x12 25lbs each side.
Treadmill 15 mins 3 speed 3 incline
Yes, i will up the cardio to 30/30 gonna slowly work towards it.
I was so tired yesterday since i went grocery shopping right after the gym. Had some airfried chicken omce i was home and went to bed.
Today will be an off day from the gym.
Treadmill: 30 mins 3 speed 3 incline.
Seated dumbbell presses: 3x12 50lb dumbbells
Standing side lateral raises 3x10 30lbs dumbbells
Upright rows: 3x10 80lb ez bar
Reverse dec flyes: 3x12 100lbs.
Reverse cable flyes: 1x10 30lbs 2x12 25lbs each side.
Treadmill 15 mins 3 speed 3 incline
Yes, i will up the cardio to 30/30 gonna slowly work towards it.
I was so tired yesterday since i went grocery shopping right after the gym. Had some airfried chicken omce i was home and went to bed.
Today will be an off day from the gym.
i actually like this exercise order. pec deck at the end and barbell at the start. now on your next split reverse them @zucchini
I usually reverse them ofeten times. I even swap barbells for dumbbells often, feels great and keep the pump to the max as well.
yeah that is why i mentioned it so others would notice too. it keeps it from getting boring but also beneficial
Yes sir!!
@zucchini you are pushing some big weights. decline barbell press and seated chest press. good job on pec deck!
Man if my shoulder was good, i am pretty sure I'd be pushing 265. I know for a fact i can push 205 on decline now. We will try next time.
yeah don't push your lucky. shoulders are not good muscles to mess with
Thats true too
@zucchini bros good job on the treadmill then hitting upper body. that cardio good for warmup. get the blood flowing nicely !
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Lets get you in the 70s asap
bros that a good plan hell yeah
@zucchini nice chest day. Putting some good work in
Arms today:
Cardio: 30 mins treadmill 3 speed 3 incline
Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells
Incline dumbbell curls: 3x12 30lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Triceps:
Tricep pushdowns 3x12 80lbs
Overhead one arm dumbbell ext: 3x12 25lbs
Treadmill 15 mins 3 speed
Worked out at the apartment gym today. Its small but doable here, maybe not as much variety but all in all a good arms day and cardio.
Cardio: 30 mins treadmill 3 speed 3 incline
Biceps:
Dumbbell alt Hammer Curls: 3x24 45lbs dumbbells
Incline dumbbell curls: 3x12 30lbs dumbbells
Concentration curls: 3x10 30lbs dumbbell
Triceps:
Tricep pushdowns 3x12 80lbs
Overhead one arm dumbbell ext: 3x12 25lbs
Treadmill 15 mins 3 speed
Worked out at the apartment gym today. Its small but doable here, maybe not as much variety but all in all a good arms day and cardio.
AM Legs workout today:
35 mins treadmill 3 speed (3 incline 1st 8 mins and 8 incline remaining 27 mins)
Leg ext: 2x12 130lbs 1x10 150lbs 1x10 160lbs
Leg press: 1x10 360lbs 2x10 450lbs
Hack squats: 2x10 90lbs on the machine. 1x8 180lbs on the machine.
Leg press calves ext: 4x21s 270lbs
Seated calves raises: 3x21s 70lbs
Seated leg curls: 3x10 13lbs
Glute drive: 3x10 90lbs (this gym doesn't have a lying leg curl machine)
The higher incline definable kicked my butt in the beginning, it was a fun workout with lots of great pump and i am glad i got it done and its out of the way.
Now i have to make the drive to the other city, grab some stuff i left behind and bring it back.
I'll maybe cook eggs once i am back home, gotta grab my kitchenware that's sitting there.
35 mins treadmill 3 speed (3 incline 1st 8 mins and 8 incline remaining 27 mins)
Leg ext: 2x12 130lbs 1x10 150lbs 1x10 160lbs
Leg press: 1x10 360lbs 2x10 450lbs
Hack squats: 2x10 90lbs on the machine. 1x8 180lbs on the machine.
Leg press calves ext: 4x21s 270lbs
Seated calves raises: 3x21s 70lbs
Seated leg curls: 3x10 13lbs
Glute drive: 3x10 90lbs (this gym doesn't have a lying leg curl machine)
The higher incline definable kicked my butt in the beginning, it was a fun workout with lots of great pump and i am glad i got it done and its out of the way.
Now i have to make the drive to the other city, grab some stuff i left behind and bring it back.
I'll maybe cook eggs once i am back home, gotta grab my kitchenware that's sitting there.
Great leg workout @zucchini
@zucchini Updates are awesome man.....
I just found this log and skimmed some posts and pictures. Wow! You’re coming along! Awesome progress. Was that a picture of milking a goat?!
Thanks guys!
Thanks man!!
No that was a picture of a friend milking a water buffalo.
I bet that was good milk! I used to get these fried bison cheese bricks and it was like drugs.
Man fresh raw milk so good!
Didn't post. super busy with all going on. even today i drove all the way back to pick up some stuff and got in now and made food
Posting today see below
haha you saw those pics and commented on them long ago.wait what? where is this pic lol@zucchini
Food tonight:
@BodyMonster34 should be happy I ate 511 gram of beef today.
Thanks man. it was a great workout. spaghetti legs tomorrow and monday for sure!
It’s always day two after leg day that gets me. @zucchini
i look at 100s of logs so hard to remember on some days lol
but i do think you need more fats if you go low carbs
91 good weight
81 would be the goal.91 good weight
Let's aim for 85 by end of August.
Back workout:
Treadmill 3 speed 3 incline 30 mins.
Pullups: 3x12 (i thought I'd fail on the 3rd set and would only get 10, but i got 12 so that was good.)
Bent over barbell rows: 3x10 155lbs
Dumbbell rows: 3x10 75lb dumbbells
Wide Cable pulldowns: 2x10 165lbs 1x8 1x7 187lbs (i failed to lift after the 7th rep on last set)
Seated narrow machine rows: 3x10 187lbs
Treadmill 20 mins 3 speed 0 incline.
The usual no BS back workout. Always gives me a super pump and feels good. I know i said i am hitting a plateau here (on the weight) but atleast i am able to get more pull-ups than last time so thats good.
Lets get home and airfry some stuff.
Treadmill 3 speed 3 incline 30 mins.
Pullups: 3x12 (i thought I'd fail on the 3rd set and would only get 10, but i got 12 so that was good.)
Bent over barbell rows: 3x10 155lbs
Dumbbell rows: 3x10 75lb dumbbells
Wide Cable pulldowns: 2x10 165lbs 1x8 1x7 187lbs (i failed to lift after the 7th rep on last set)
Seated narrow machine rows: 3x10 187lbs
Treadmill 20 mins 3 speed 0 incline.
The usual no BS back workout. Always gives me a super pump and feels good. I know i said i am hitting a plateau here (on the weight) but atleast i am able to get more pull-ups than last time so thats good.
Lets get home and airfry some stuff.
LevButlerov
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70 should be our final goal.
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We will go to 70. But slow and steady, baby steps.
Unassisted pullups. Yes, total 50 mins cardio.
Food right now + more chicken is being cooked
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LevButlerov
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Try to do unassisted at least 1-2.
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They were all unassisted.
Yeah man. I am into philosophy. I feel like my mind is something most people do not understand.You're reading beyond good and evil?
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I misread my bad lol
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