Approved Log Training Nutrition Lifestyle Log

[SemiFunctionalHuman]

BACK TO BASICS – BACK IN THE GYM LOG​

Starting this log to document getting back in the gym after over at least a year away. Keeping it simple and old-school: free weights + bodyweight only. No machines, no cables, no bands, no ropes. Just using what I have at home — nothing fancy.

---

BASICS

​

Age: 32​

Height: 6 foot 1 inch​

Starting weight: 230 lbs​

Current condition: Out of shape, strength dropped off, diet inconsistent​

Training experience: Beginner–Intermediate​

Time away from training: 12 months at least, probably closer to 16​

​

---

GOAL

​

Main goal: Build muscle and get back into consistent training​

Secondary goal: Reduce body fat while bringing strength and conditioning back up​

Target bodyweight/look: 200–230 lbs at around 14–18% body fat instead of 25–30%​

Target timeline: Undetermined for now​

​

---

WHY I’M DOING THIS

​

- I’ve been out of the gym for over a year and want to rebuild my routine​

- To improve my physique, strength, and overall health​

- This log is here to keep me accountable and show the rebuild step by step​

​

---

RULES FOR THIS LOG

​

- Free weights only​

- Bodyweight only​

- No machines​

- No cables​

- No bands/ropes​

- Focus on consistency, progression, and recovery​

​

---

STARTING LIFTS / BASELINE NUMBERS

​

Bench: 165 lbs × 1​

Row: 205 lbs × 1​

Deadlift: 345 lbs × 1 (form wasn't perfect but I'm counting it)​

Squat: 225 lbs × 1 (more of a half rep but I'm counting it)​

​

​

​

---

BASE INTAKE

​

Daily base:​

- 3700 calories​

- 160 g protein​

- 135 g fat​

- 490 g carbs​

​

Meals per day: 3​

​

Base meals:​

​

​

Meal 1 – Breakfast​

​

​

Base ingredients:​

- Protein Oats (Bob’s Red Mill) – 90 g​

- Hemp Hearts (Manitoba Harvest) – 30 g​

- Flax & Chia (Prana) – 30 g​

- Smooth Peanut Butter (Kraft) – 50 g​

- Naked PB (Naked Nutrition) – 22 g​

- Raw Pure Honey (Dutchman’s) – 17 g​

- Banana – 130 g​

​

Base macros:​

- 1245 calories​

- 47 g protein​

- 61 g fat​

- 133 g carbs​

​

​

Meal 2 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Meal 3 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Plan: Keeping food simple and repeatable day to day, then adjusting intake up or down based on bodyweight, performance, and overall progress. Macros and stuff is rounded not perfect, close enough. I will add in like kirkland canned chicken to get my protein up as needed. Snacks like rice cakes and peanut butter.​

​

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[SemiFunctionalHuman]

---

DAILY LOG – CHEST / TRICEPS

​

Date: 04/05/2026​

Bodyweight: 230.2​

Sleep: 12am-4am, 4am-7am​

Energy/mood: 6/10​

Session duration: 1 hour 16 minutes​

​

​

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

​

​

Bench Press (Barbell)​

- Set 1(w): 45 lbs x 10​

- Set 2(w): 45 lbs x 10​

- Set 3: 135 lbs x 5​

- Set 4: 135 lbs x 5​

- Set 5: 135 lbs x 5​

- Set 6: 135 lbs x 5​

- Set 7: 135 lbs x 5​

​

Incline Bench Press (Dumbbell)​

- Set 1: 45 lbs x 8​

- Set 2: 45 lbs x 8​

- Set 3: 45 lbs x 6​

- Set 4: 45 lbs x 4​

​

Chest Fly (Dumbbell)​

- Set 1: 25 lbs x 10​

- Set 2: 25 lbs x 8​

- Set 3: 25 lbs x 8​

​

Skullcrusher (E-Z Curl)​

- Set 1: 30 lbs x 10​

- Set 2: 30 lbs x 10​

- Set 3: 30 lbs x 10​

- Set 4: 30 lbs x 10​

​

Single Arm Tricep Extension (Dumbbell)​

- Set 1: 15 lbs x 12​

- Set 2: 15 lbs x 10​

- Set 3: 15 lbs x 10​

​

Push Up​

- Set 1(f): 1​

- Set 2(f): 1​

​

​

Notes:​

- Focused on proper form, clean reps and proper breathing.​

- Felt really weak in the seated overhead tricep extension.​

- Didn't have the stength to do anymore than 1 proper push up.​

​

​

Nutrition:​

- Calories: 3769 kcal​

- Protein: 162g​

- Carbs: 493g​

- Fats: 136g​

- Notes:​

​

---

 

[LevButlerov]

BACK TO BASICS – BACK IN THE GYM LOG​

Starting this log to document getting back in the gym after over at least a year away. Keeping it simple and old-school: free weights + bodyweight only. No machines, no cables, no bands, no ropes. Just using what I have at home — nothing fancy.

---

BASICS

​

Age: 32​

Height: 6 foot 1 inch​

Starting weight: 230 lbs​

Current condition: Out of shape, strength dropped off, diet inconsistent​

Training experience: Beginner–Intermediate​

Time away from training: 12 months at least, probably closer to 16​

​

---

GOAL

​

Main goal: Build muscle and get back into consistent training​

Secondary goal: Reduce body fat while bringing strength and conditioning back up​

Target bodyweight/look: 200–230 lbs at around 14–18% body fat instead of 25–30%​

Target timeline: Undetermined for now​

​

---

WHY I’M DOING THIS

​

- I’ve been out of the gym for over a year and want to rebuild my routine​

- To improve my physique, strength, and overall health​

- This log is here to keep me accountable and show the rebuild step by step​

​

---

RULES FOR THIS LOG

​

- Free weights only​

- Bodyweight only​

- No machines​

- No cables​

- No bands/ropes​

- Focus on consistency, progression, and recovery​

​

---

STARTING LIFTS / BASELINE NUMBERS

​

Bench: 165 lbs × 1​

Row: 205 lbs × 1​

Deadlift: 345 lbs × 1 (form wasn't perfect but I'm counting it)​

Squat: 225 lbs × 1 (more of a half rep but I'm counting it)​

​

View attachment 209758​

​

---

BASE INTAKE

​

Daily base:​

- 3700 calories​

- 160 g protein​

- 135 g fat​

- 490 g carbs​

​

Meals per day: 3​

​

Base meals:​

​

​

Meal 1 – Breakfast​

​

​

Base ingredients:​

- Protein Oats (Bob’s Red Mill) – 90 g​

- Hemp Hearts (Manitoba Harvest) – 30 g​

- Flax & Chia (Prana) – 30 g​

- Smooth Peanut Butter (Kraft) – 50 g​

- Naked PB (Naked Nutrition) – 22 g​

- Raw Pure Honey (Dutchman’s) – 17 g​

- Banana – 130 g​

​

Base macros:​

- 1245 calories​

- 47 g protein​

- 61 g fat​

- 133 g carbs​

​

​

Meal 2 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Meal 3 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Plan: Keeping food simple and repeatable day to day, then adjusting intake up or down based on bodyweight, performance, and overall progress. Macros and stuff is rounded not perfect, close enough. I will add in like kirkland canned chicken to get my protein up as needed. Snacks like rice cakes and peanut butter.​

​

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---

DAILY LOG – CHEST / TRICEPS

​

Date: 04/05/2026​

Bodyweight: 230.2​

Sleep: 12am-4am, 4am-7am​

Energy/mood: 6/10​

Session duration: 1 hour 16 minutes​

​

View attachment 209756​

​

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

​

​

Bench Press (Barbell)​

- Set 1(w): 45 lbs x 10​

- Set 2(w): 45 lbs x 10​

- Set 3: 135 lbs x 5​

- Set 4: 135 lbs x 5​

- Set 5: 135 lbs x 5​

- Set 6: 135 lbs x 5​

- Set 7: 135 lbs x 5​

​

Incline Bench Press (Dumbbell)​

- Set 1: 45 lbs x 8​

- Set 2: 45 lbs x 8​

- Set 3: 45 lbs x 6​

- Set 4: 45 lbs x 4​

​

Chest Fly (Dumbbell)​

- Set 1: 25 lbs x 10​

- Set 2: 25 lbs x 8​

- Set 3: 25 lbs x 8​

​

Skullcrusher (E-Z Curl)​

- Set 1: 30 lbs x 10​

- Set 2: 30 lbs x 10​

- Set 3: 30 lbs x 10​

- Set 4: 30 lbs x 10​

​

Single Arm Tricep Extension (Dumbbell)​

- Set 1: 15 lbs x 12​

- Set 2: 15 lbs x 10​

- Set 3: 15 lbs x 10​

​

Push Up​

- Set 1(f): 1​

- Set 2(f): 1​

​

​

Notes:​

- Focused on proper form, clean reps and proper breathing.​

- Felt really weak in the seated overhead tricep extension.​

- Didn't have the stength to do anymore than 1 proper push up.​

​

​

Nutrition:​

- Calories: 3769 kcal​

- Protein: 162g​

- Carbs: 493g​

- Fats: 136g​

- Notes:​

​

---

Good start to the log thank you for sharing @SemiFunctionalHuman you look good, clean base and strong build we can work off of.

how much cardio do you do ?

your macros should be higher in protein bump to 200 grams protein
cut your fats to around 80-90 max


@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

 

[stevesmi]

BACK TO BASICS – BACK IN THE GYM LOG​

Starting this log to document getting back in the gym after over at least a year away. Keeping it simple and old-school: free weights + bodyweight only. No machines, no cables, no bands, no ropes. Just using what I have at home — nothing fancy.

---

BASICS

​

Age: 32​

Height: 6 foot 1 inch​

Starting weight: 230 lbs​

Current condition: Out of shape, strength dropped off, diet inconsistent​

Training experience: Beginner–Intermediate​

Time away from training: 12 months at least, probably closer to 16​

​

---

GOAL

​

Main goal: Build muscle and get back into consistent training​

Secondary goal: Reduce body fat while bringing strength and conditioning back up​

Target bodyweight/look: 200–230 lbs at around 14–18% body fat instead of 25–30%​

Target timeline: Undetermined for now​

​

---

WHY I’M DOING THIS

​

- I’ve been out of the gym for over a year and want to rebuild my routine​

- To improve my physique, strength, and overall health​

- This log is here to keep me accountable and show the rebuild step by step​

​

---

RULES FOR THIS LOG

​

- Free weights only​

- Bodyweight only​

- No machines​

- No cables​

- No bands/ropes​

- Focus on consistency, progression, and recovery​

​

---

STARTING LIFTS / BASELINE NUMBERS

​

Bench: 165 lbs × 1​

Row: 205 lbs × 1​

Deadlift: 345 lbs × 1 (form wasn't perfect but I'm counting it)​

Squat: 225 lbs × 1 (more of a half rep but I'm counting it)​

​

View attachment 209758​

​

---

BASE INTAKE

​

Daily base:​

- 3700 calories​

- 160 g protein​

- 135 g fat​

- 490 g carbs​

​

Meals per day: 3​

​

Base meals:​

​

​

Meal 1 – Breakfast​

​

​

Base ingredients:​

- Protein Oats (Bob’s Red Mill) – 90 g​

- Hemp Hearts (Manitoba Harvest) – 30 g​

- Flax & Chia (Prana) – 30 g​

- Smooth Peanut Butter (Kraft) – 50 g​

- Naked PB (Naked Nutrition) – 22 g​

- Raw Pure Honey (Dutchman’s) – 17 g​

- Banana – 130 g​

​

Base macros:​

- 1245 calories​

- 47 g protein​

- 61 g fat​

- 133 g carbs​

​

​

Meal 2 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Meal 3 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Plan: Keeping food simple and repeatable day to day, then adjusting intake up or down based on bodyweight, performance, and overall progress. Macros and stuff is rounded not perfect, close enough. I will add in like kirkland canned chicken to get my protein up as needed. Snacks like rice cakes and peanut butter.​

​

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@SemiFunctionalHuman best thing you did here was get a log going. I see a lot of potential in you man. It's going to take some hard work but you can definitely get it. The key is going to be food preparation and eating clean foods going forward.

 

[Grumpy]

Great start to the log man great base to start building on will be following

 

[ROIDDERS]

BACK TO BASICS – BACK IN THE GYM LOG​

Starting this log to document getting back in the gym after over at least a year away. Keeping it simple and old-school: free weights + bodyweight only. No machines, no cables, no bands, no ropes. Just using what I have at home — nothing fancy.

---

BASICS

​

Age: 32​

Height: 6 foot 1 inch​

Starting weight: 230 lbs​

Current condition: Out of shape, strength dropped off, diet inconsistent​

Training experience: Beginner–Intermediate​

Time away from training: 12 months at least, probably closer to 16​

​

---

GOAL

​

Main goal: Build muscle and get back into consistent training​

Secondary goal: Reduce body fat while bringing strength and conditioning back up​

Target bodyweight/look: 200–230 lbs at around 14–18% body fat instead of 25–30%​

Target timeline: Undetermined for now​

​

---

WHY I’M DOING THIS

​

- I’ve been out of the gym for over a year and want to rebuild my routine​

- To improve my physique, strength, and overall health​

- This log is here to keep me accountable and show the rebuild step by step​

​

---

RULES FOR THIS LOG

​

- Free weights only​

- Bodyweight only​

- No machines​

- No cables​

- No bands/ropes​

- Focus on consistency, progression, and recovery​

​

---

STARTING LIFTS / BASELINE NUMBERS

​

Bench: 165 lbs × 1​

Row: 205 lbs × 1​

Deadlift: 345 lbs × 1 (form wasn't perfect but I'm counting it)​

Squat: 225 lbs × 1 (more of a half rep but I'm counting it)​

​

View attachment 209758​

​

---

BASE INTAKE

​

Daily base:​

- 3700 calories​

- 160 g protein​

- 135 g fat​

- 490 g carbs​

​

Meals per day: 3​

​

Base meals:​

​

​

Meal 1 – Breakfast​

​

​

Base ingredients:​

- Protein Oats (Bob’s Red Mill) – 90 g​

- Hemp Hearts (Manitoba Harvest) – 30 g​

- Flax & Chia (Prana) – 30 g​

- Smooth Peanut Butter (Kraft) – 50 g​

- Naked PB (Naked Nutrition) – 22 g​

- Raw Pure Honey (Dutchman’s) – 17 g​

- Banana – 130 g​

​

Base macros:​

- 1245 calories​

- 47 g protein​

- 61 g fat​

- 133 g carbs​

​

​

Meal 2 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Meal 3 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Plan: Keeping food simple and repeatable day to day, then adjusting intake up or down based on bodyweight, performance, and overall progress. Macros and stuff is rounded not perfect, close enough. I will add in like kirkland canned chicken to get my protein up as needed. Snacks like rice cakes and peanut butter.​

​

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The key with you is going to be consistency. I believe if you stay consistent then a lot of good things can happen. @SemiFunctionalHuman

 

[Mobster]

Let's fkin gooooo!!!

 

[waggat]

BACK TO BASICS – BACK IN THE GYM LOG​

Starting this log to document getting back in the gym after over at least a year away. Keeping it simple and old-school: free weights + bodyweight only. No machines, no cables, no bands, no ropes. Just using what I have at home — nothing fancy.

---

BASICS

​

Age: 32​

Height: 6 foot 1 inch​

Starting weight: 230 lbs​

Current condition: Out of shape, strength dropped off, diet inconsistent​

Training experience: Beginner–Intermediate​

Time away from training: 12 months at least, probably closer to 16​

​

---

GOAL

​

Main goal: Build muscle and get back into consistent training​

Secondary goal: Reduce body fat while bringing strength and conditioning back up​

Target bodyweight/look: 200–230 lbs at around 14–18% body fat instead of 25–30%​

Target timeline: Undetermined for now​

​

---

WHY I’M DOING THIS

​

- I’ve been out of the gym for over a year and want to rebuild my routine​

- To improve my physique, strength, and overall health​

- This log is here to keep me accountable and show the rebuild step by step​

​

---

RULES FOR THIS LOG

​

- Free weights only​

- Bodyweight only​

- No machines​

- No cables​

- No bands/ropes​

- Focus on consistency, progression, and recovery​

​

---

STARTING LIFTS / BASELINE NUMBERS

​

Bench: 165 lbs × 1​

Row: 205 lbs × 1​

Deadlift: 345 lbs × 1 (form wasn't perfect but I'm counting it)​

Squat: 225 lbs × 1 (more of a half rep but I'm counting it)​

​

View attachment 209758​

​

---

BASE INTAKE

​

Daily base:​

- 3700 calories​

- 160 g protein​

- 135 g fat​

- 490 g carbs​

​

Meals per day: 3​

​

Base meals:​

​

​

Meal 1 – Breakfast​

​

​

Base ingredients:​

- Protein Oats (Bob’s Red Mill) – 90 g​

- Hemp Hearts (Manitoba Harvest) – 30 g​

- Flax & Chia (Prana) – 30 g​

- Smooth Peanut Butter (Kraft) – 50 g​

- Naked PB (Naked Nutrition) – 22 g​

- Raw Pure Honey (Dutchman’s) – 17 g​

- Banana – 130 g​

​

Base macros:​

- 1245 calories​

- 47 g protein​

- 61 g fat​

- 133 g carbs​

​

​

Meal 2 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Meal 3 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Plan: Keeping food simple and repeatable day to day, then adjusting intake up or down based on bodyweight, performance, and overall progress. Macros and stuff is rounded not perfect, close enough. I will add in like kirkland canned chicken to get my protein up as needed. Snacks like rice cakes and peanut butter.​

​

View attachment 209730View attachment 209731View attachment 209729View attachment 209732

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For more detailed information, see our cookies page.

Accept third party cookies

Hey mate, welcome to Evo!

Nice start to your log.

That 3700 cals seems pretty high. Where would that put you relative to maintenance? I guess it depends on how much you want to prioritise muscle/strength gain vs fat loss. I would have thought you'd be better off recomping. I think that overall your protein is low and your carbs and fats are high.

---

DAILY LOG – CHEST / TRICEPS

​

Date: 04/05/2026​

Bodyweight: 230.2​

Sleep: 12am-4am, 4am-7am​

Energy/mood: 6/10​

Session duration: 1 hour 16 minutes​

​

View attachment 209756​

​

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

​

​

Bench Press (Barbell)​

- Set 1(w): 45 lbs x 10​

- Set 2(w): 45 lbs x 10​

- Set 3: 135 lbs x 5​

- Set 4: 135 lbs x 5​

- Set 5: 135 lbs x 5​

- Set 6: 135 lbs x 5​

- Set 7: 135 lbs x 5​

​

Incline Bench Press (Dumbbell)​

- Set 1: 45 lbs x 8​

- Set 2: 45 lbs x 8​

- Set 3: 45 lbs x 6​

- Set 4: 45 lbs x 4​

​

Chest Fly (Dumbbell)​

- Set 1: 25 lbs x 10​

- Set 2: 25 lbs x 8​

- Set 3: 25 lbs x 8​

​

Skullcrusher (E-Z Curl)​

- Set 1: 30 lbs x 10​

- Set 2: 30 lbs x 10​

- Set 3: 30 lbs x 10​

- Set 4: 30 lbs x 10​

​

Single Arm Tricep Extension (Dumbbell)​

- Set 1: 15 lbs x 12​

- Set 2: 15 lbs x 10​

- Set 3: 15 lbs x 10​

​

Push Up​

- Set 1(f): 1​

- Set 2(f): 1​

​

​

Notes:​

- Focused on proper form, clean reps and proper breathing.​

- Felt really weak in the seated overhead tricep extension.​

- Didn't have the stength to do anymore than 1 proper push up.​

​

​

Nutrition:​

- Calories: 3769 kcal​

- Protein: 162g​

- Carbs: 493g​

- Fats: 136g​

- Notes:​

​

---

Can you show as your training split. I see one session is full body with just big lifts and the other is more a bodybuilding split.

 

[ceo]

BACK TO BASICS – BACK IN THE GYM LOG​

Starting this log to document getting back in the gym after over at least a year away. Keeping it simple and old-school: free weights + bodyweight only. No machines, no cables, no bands, no ropes. Just using what I have at home — nothing fancy.

---

BASICS

​

Age: 32​

Height: 6 foot 1 inch​

Starting weight: 230 lbs​

Current condition: Out of shape, strength dropped off, diet inconsistent​

Training experience: Beginner–Intermediate​

Time away from training: 12 months at least, probably closer to 16​

​

---

GOAL

​

Main goal: Build muscle and get back into consistent training​

Secondary goal: Reduce body fat while bringing strength and conditioning back up​

Target bodyweight/look: 200–230 lbs at around 14–18% body fat instead of 25–30%​

Target timeline: Undetermined for now​

​

---

WHY I’M DOING THIS

​

- I’ve been out of the gym for over a year and want to rebuild my routine​

- To improve my physique, strength, and overall health​

- This log is here to keep me accountable and show the rebuild step by step​

​

---

RULES FOR THIS LOG

​

- Free weights only​

- Bodyweight only​

- No machines​

- No cables​

- No bands/ropes​

- Focus on consistency, progression, and recovery​

​

---

STARTING LIFTS / BASELINE NUMBERS

​

Bench: 165 lbs × 1​

Row: 205 lbs × 1​

Deadlift: 345 lbs × 1 (form wasn't perfect but I'm counting it)​

Squat: 225 lbs × 1 (more of a half rep but I'm counting it)​

​

View attachment 209758​

​

---

BASE INTAKE

​

Daily base:​

- 3700 calories​

- 160 g protein​

- 135 g fat​

- 490 g carbs​

​

Meals per day: 3​

​

Base meals:​

​

​

Meal 1 – Breakfast​

​

​

Base ingredients:​

- Protein Oats (Bob’s Red Mill) – 90 g​

- Hemp Hearts (Manitoba Harvest) – 30 g​

- Flax & Chia (Prana) – 30 g​

- Smooth Peanut Butter (Kraft) – 50 g​

- Naked PB (Naked Nutrition) – 22 g​

- Raw Pure Honey (Dutchman’s) – 17 g​

- Banana – 130 g​

​

Base macros:​

- 1245 calories​

- 47 g protein​

- 61 g fat​

- 133 g carbs​

​

​

Meal 2 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Meal 3 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Plan: Keeping food simple and repeatable day to day, then adjusting intake up or down based on bodyweight, performance, and overall progress. Macros and stuff is rounded not perfect, close enough. I will add in like kirkland canned chicken to get my protein up as needed. Snacks like rice cakes and peanut butter.​

​

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Bros, you are going to do great on this. @SemiFunctionalHuman keeping the food simple is going to be the number one thing. If you don't got diet on point, then you're not going to go anywhere.

 

[Ulter]

BACK TO BASICS – BACK IN THE GYM LOG​

Starting this log to document getting back in the gym after over at least a year away. Keeping it simple and old-school: free weights + bodyweight only. No machines, no cables, no bands, no ropes. Just using what I have at home — nothing fancy.

---

BASICS

​

Age: 32​

Height: 6 foot 1 inch​

Starting weight: 230 lbs​

Current condition: Out of shape, strength dropped off, diet inconsistent​

Training experience: Beginner–Intermediate​

Time away from training: 12 months at least, probably closer to 16​

​

---

GOAL

​

Main goal: Build muscle and get back into consistent training​

Secondary goal: Reduce body fat while bringing strength and conditioning back up​

Target bodyweight/look: 200–230 lbs at around 14–18% body fat instead of 25–30%​

Target timeline: Undetermined for now​

​

---

WHY I’M DOING THIS

​

- I’ve been out of the gym for over a year and want to rebuild my routine​

- To improve my physique, strength, and overall health​

- This log is here to keep me accountable and show the rebuild step by step​

​

---

RULES FOR THIS LOG

​

- Free weights only​

- Bodyweight only​

- No machines​

- No cables​

- No bands/ropes​

- Focus on consistency, progression, and recovery​

​

---

STARTING LIFTS / BASELINE NUMBERS

​

Bench: 165 lbs × 1​

Row: 205 lbs × 1​

Deadlift: 345 lbs × 1 (form wasn't perfect but I'm counting it)​

Squat: 225 lbs × 1 (more of a half rep but I'm counting it)​

​

View attachment 209758​

​

---

BASE INTAKE

​

Daily base:​

- 3700 calories​

- 160 g protein​

- 135 g fat​

- 490 g carbs​

​

Meals per day: 3​

​

Base meals:​

​

​

Meal 1 – Breakfast​

​

​

Base ingredients:​

- Protein Oats (Bob’s Red Mill) – 90 g​

- Hemp Hearts (Manitoba Harvest) – 30 g​

- Flax & Chia (Prana) – 30 g​

- Smooth Peanut Butter (Kraft) – 50 g​

- Naked PB (Naked Nutrition) – 22 g​

- Raw Pure Honey (Dutchman’s) – 17 g​

- Banana – 130 g​

​

Base macros:​

- 1245 calories​

- 47 g protein​

- 61 g fat​

- 133 g carbs​

​

​

Meal 2 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Meal 3 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Plan: Keeping food simple and repeatable day to day, then adjusting intake up or down based on bodyweight, performance, and overall progress. Macros and stuff is rounded not perfect, close enough. I will add in like kirkland canned chicken to get my protein up as needed. Snacks like rice cakes and peanut butter.​

​

View attachment 209730View attachment 209731View attachment 209729View attachment 209732

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

Accept third party cookies

Physique is looking really nice. @SemiFunctionalHuman I think you have some big potential. The number one thing you need to do is drop body fat and drop more body fat. That will help with the chest and stomach excess fat that you have.

 

[SemiFunctionalHuman]

Good start to the log thank you for sharing @SemiFunctionalHuman you look good, clean base and strong build we can work off of.

how much cardio do you do ?

your macros should be higher in protein bump to 200 grams protein
cut your fats to around 80-90 max


@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

Thanks and no problem will help me stay consistent and everyone can use a community right. My biggest flaw is thinking I can do everything on my own. lol

Cardio right now is nonexistent I have a mountain bike I'll get out on once in a while most cardio will be coming from my jetski. Gonna aim to get out like 3 times a week for 1-2 hour sessions get the heart rate up and burn some calories. Stand up riding 90% of the time, looking for chippy days, lots of moving, 180s of like 4-5 foot waves.

Yeah I've read lots of men's health, muscle and fitness and flex mags so I've picked up on alot of small tips like a gram of protein per lb of body weight for a proper nitrogen balance, I remember that from one of them. lol

I'm on $1355 a month budget and after bills and stuff it comes down to funds, currently working on a business to hopefully bring this up which will help. So that's my base every month then I will add in like a can of Kirkland chicken each day to bring it up to a little over 200g protein. I have stomach issues I developed in my 20s so I can't do gluten or dairy so I can't grab any whey or anything. I grabbed some unflavored vegan stuff from canadianprotein but my skin still broke out using so I'm trying to get as much protein from food as possible.

The fat also isn't perfect I just used Ai to estimate how much fat was removed from the beef after I cooked and drained it all but I will try to get it down eventually when I re-plan some budget meals.

I'm no pro but my theory is not worry so much about the fats right now because it doesn't bother me really that adding extra fat isn't healthy but I'm already unhealthy.. If i bulk and gain some extra fat no biggie, once I bulk and put on the extra muscle my metabolism will change and with the extra muscle mass it will help burn the fat quicker when I cut.

Correct me if I'm wrong, but that's why I wasn't worried about the higher fat for now but down the road something that I would correct when I wanted to focus more on lean gains and was worried about adding a few lbs of extra fat.

@SemiFunctionalHuman best thing you did here was get a log going. I see a lot of potential in you man. It's going to take some hard work but you can definitely get it. The key is going to be food preparation and eating clean foods going forward.

Yeah I felt like I had decent potential and I enjoyed it so hopefully this will get back to being ad consistent as I was getting before. I have no doubt it will, I'm in the mindset to change also which really helps. Yeah my diet has been 1 meal a day and junk for for the last year or more so getting back to eating proper again is going to be huge. Thanks bro.

Great start to the log man great base to start building on will be following

Thank you! Look forward to it and if ya have any tips or anything you see along the way feel free to share your 2 cents.

The key with you is going to be consistency. I believe if you stay consistent then a lot of good things can happen. @SemiFunctionalHuman

Yeah that's the big one consistency. Struggled with that in every aspect of life to be honest. Thanks bro going to try to keep this updated daily.

Let's fkin gooooo!!!

Let's get itttt!

Hey mate, welcome to Evo!

Nice start to your log.

That 3700 cals seems pretty high. Where would that put you relative to maintenance? I guess it depends on how much you want to prioritise muscle/strength gain vs fat loss. I would have thought you'd be better off recomping. I think that overall your protein is low and your carbs and fats are high.

Can you show as your training split. I see one session is full body with just big lifts and the other is more a bodybuilding split.

Hey man, thanks!

I'm just going on a macro calculator right now age 32, height 6 foot 1, weight 230lbs to gain weight. My plan was to bulk up put some muscle on before trying to cut the fat cause from what I remember in my research was that having more muscle mass will help the metabolism burn more fat easier? 3700 was a baseline recommendation to start at then adjust from there. I was going to try like just go slightly over maintenance to do a re-comp but decided to do a bulk then to cut but maybe it's the wrong choice?

Yeah I had a lot more to go in the original post but I can't edit it and figured I would have been able to from my experience using forums before. I was going to add workout splits, baseline blood work, picture of the base meals etc.

I was going to have a chest/tri day, a back/bis day then a legs/shoulders day. I plan to workout Sunday - Friday and rest on Saturday.
Sunday - Chest & Triceps strength day
Monday - Back & Biceps strength day
Tuesday - Legs & Shoulders strength day
Wednesday - Chest & Triceps hypertrophy day + cooking/meal prep for thurs,fri,sat.
Thursday - Back & Biceps hypertrophy day
Friday - Legs & Shoulders hypertrophy day
Statuary - Rest + cooking/meal prep for sun,mon,tues,wed.

Chest & Tris
Bench press - barbell
Incline bench press - dumbbell
Chest flys - dumbbell
Skullcrusher - e-z curl bar/triceps bar
Single arm trciep extension - dumbbell
Finisher: Push ups to failure to finish

Back & Bis
Deadlift - barbell
Bent over row - barbell
Inverted row - barbell (no where I feel comfortable to add a pull up bar will do these for now as I get strength back and figure it out.)
Bicep curl - barbell
Hammer curl - dumbell
Finisher: Shrugs - barbell

Legs & Shoulders
Squat - barbell
RDL - barbell
Walking lunge - dumbbell
Lateral raise - dumbbell
Bent over lateral raise - dumbell
Shoulder press - dumbbell

This is what it looks like now to start, was planning the same lifts now on the respect days. On strength days heavier lifts for compounds 3-6 reps and normal rep ranges on secondary muscles, on hypertrophy days 8-12 reps also for the compounds.

Sorry if it was confusing on Saturday I just did the fully body compounds to kinda see what I could put up to get an assessment for Sunday where I thought a good place to start.

Bros, you are going to do great on this. @SemiFunctionalHuman keeping the food simple is going to be the number one thing. If you don't got diet on point, then you're not going to go anywhere.

Thanks man, appreciate it. Yeah exactly no body wants to cook when they feel tight and don't' wanna move. I'm going to try an keep 3-4 days ready all the time.

Physique is looking really nice. @SemiFunctionalHuman I think you have some big potential. The number one thing you need to do is drop body fat and drop more body fat. That will help with the chest and stomach excess fat that you have.

Thanks brother I appreciate it. I felt like I've had potential just I'm naturally have a big frame and fairly strong naturally I like to think. lol

Yeah I wanna drop the fat for sure I was down to like 187lbs at one point and felt a lot better just something happened and I stopped before I got into bulking.

---

There might be mixed opinions but what does everyone think would be a better route?

Focus on strength training in slight deficit burn the fat off again then bulk.
Focus on bulking a bit getting muscle and strength back then cut over the summer, bulk winter kinda deal.

I don't really care about the fat like I'm still gonna go jetski with my shirt off either way. So holding extra for a bit doesn't bother me it would mostly just be the health aspect which I'm already unhealthy so I don't think 2 extra months is gonna kill me either. Haha



I've cut before that's mostly all I did because I was fat and I know I can do that my thought process right now is strength/hypertrophy mix and bulk to get some strength and muscle gains back this is help boost metabolism and burn fat easier when I go to cut later?


Making 3 or 4 days at a time depending what part of the week it is. I wake up make my breakfast every morning will lift 1-2 hours after, then after lifting I'll eat half of this container and the other half for dinner to keep it simple for now.

 

[stevesmi]

Thanks and no problem will help me stay consistent and everyone can use a community right. My biggest flaw is thinking I can do everything on my own. lol

Cardio right now is nonexistent I have a mountain bike I'll get out on once in a while most cardio will be coming from my jetski. Gonna aim to get out like 3 times a week for 1-2 hour sessions get the heart rate up and burn some calories. Stand up riding 90% of the time, looking for chippy days, lots of moving, 180s of like 4-5 foot waves.

Yeah I've read lots of men's health, muscle and fitness and flex mags so I've picked up on alot of small tips like a gram of protein per lb of body weight for a proper nitrogen balance, I remember that from one of them. lol

I'm on $1355 a month budget and after bills and stuff it comes down to funds, currently working on a business to hopefully bring this up which will help. So that's my base every month then I will add in like a can of Kirkland chicken each day to bring it up to a little over 200g protein. I have stomach issues I developed in my 20s so I can't do gluten or dairy so I can't grab any whey or anything. I grabbed some unflavored vegan stuff from canadianprotein but my skin still broke out using so I'm trying to get as much protein from food as possible.

The fat also isn't perfect I just used Ai to estimate how much fat was removed from the beef after I cooked and drained it all but I will try to get it down eventually when I re-plan some budget meals.

I'm no pro but my theory is not worry so much about the fats right now because it doesn't bother me really that adding extra fat isn't healthy but I'm already unhealthy.. If i bulk and gain some extra fat no biggie, once I bulk and put on the extra muscle my metabolism will change and with the extra muscle mass it will help burn the fat quicker when I cut.

Correct me if I'm wrong, but that's why I wasn't worried about the higher fat for now but down the road something that I would correct when I wanted to focus more on lean gains and was worried about adding a few lbs of extra fat.


Yeah I felt like I had decent potential and I enjoyed it so hopefully this will get back to being ad consistent as I was getting before. I have no doubt it will, I'm in the mindset to change also which really helps. Yeah my diet has been 1 meal a day and junk for for the last year or more so getting back to eating proper again is going to be huge. Thanks bro.


Thank you! Look forward to it and if ya have any tips or anything you see along the way feel free to share your 2 cents.


Yeah that's the big one consistency. Struggled with that in every aspect of life to be honest. Thanks bro going to try to keep this updated daily.


Let's get itttt!


Hey man, thanks!

I'm just going on a macro calculator right now age 32, height 6 foot 1, weight 230lbs to gain weight. My plan was to bulk up put some muscle on before trying to cut the fat cause from what I remember in my research was that having more muscle mass will help the metabolism burn more fat easier? 3700 was a baseline recommendation to start at then adjust from there. I was going to try like just go slightly over maintenance to do a re-comp but decided to do a bulk then to cut but maybe it's the wrong choice?

Yeah I had a lot more to go in the original post but I can't edit it and figured I would have been able to from my experience using forums before. I was going to add workout splits, baseline blood work, picture of the base meals etc.

I was going to have a chest/tri day, a back/bis day then a legs/shoulders day. I plan to workout Sunday - Friday and rest on Saturday.
Sunday - Chest & Triceps strength day
Monday - Back & Biceps strength day
Tuesday - Legs & Shoulders strength day
Wednesday - Chest & Triceps hypertrophy day + cooking/meal prep for thurs,fri,sat.
Thursday - Back & Biceps hypertrophy day
Friday - Legs & Shoulders hypertrophy day
Statuary - Rest + cooking/meal prep for sun,mon,tues,wed.

Chest & Tris
Bench press - barbell
Incline bench press - dumbbell
Chest flys - dumbbell
Skullcrusher - e-z curl bar/triceps bar
Single arm trciep extension - dumbbell
Finisher: Push ups to failure to finish

Back & Bis
Deadlift - barbell
Bent over row - barbell
Inverted row - barbell (no where I feel comfortable to add a pull up bar will do these for now as I get strength back and figure it out.)
Bicep curl - barbell
Hammer curl - dumbell
Finisher: Shrugs - barbell

Legs & Shoulders
Squat - barbell
RDL - barbell
Walking lunge - dumbbell
Lateral raise - dumbbell
Bent over lateral raise - dumbell
Shoulder press - dumbbell

This is what it looks like now to start, was planning the same lifts now on the respect days. On strength days heavier lifts for compounds 3-6 reps and normal rep ranges on secondary muscles, on hypertrophy days 8-12 reps also for the compounds.

Sorry if it was confusing on Saturday I just did the fully body compounds to kinda see what I could put up to get an assessment for Sunday where I thought a good place to start.

Thanks man, appreciate it. Yeah exactly no body wants to cook when they feel tight and don't' wanna move. I'm going to try an keep 3-4 days ready all the time.

Thanks brother I appreciate it. I felt like I've had potential just I'm naturally have a big frame and fairly strong naturally I like to think. lol

Yeah I wanna drop the fat for sure I was down to like 187lbs at one point and felt a lot better just something happened and I stopped before I got into bulking.

---

There might be mixed opinions but what does everyone think would be a better route?

Focus on strength training in slight deficit burn the fat off again then bulk.
Focus on bulking a bit getting muscle and strength back then cut over the summer, bulk winter kinda deal.

I don't really care about the fat like I'm still gonna go jetski with my shirt off either way. So holding extra for a bit doesn't bother me it would mostly just be the health aspect which I'm already unhealthy so I don't think 2 extra months is gonna kill me either. Haha

View attachment 210169View attachment 210179View attachment 210171View attachment 210170

I've cut before that's mostly all I did because I was fat and I know I can do that my thought process right now is strength/hypertrophy mix and bulk to get some strength and muscle gains back this is help boost metabolism and burn fat easier when I go to cut later?

View attachment 210159View attachment 210160
Making 3 or 4 days at a time depending what part of the week it is. I wake up make my breakfast every morning will lift 1-2 hours after, then after lifting I'll eat half of this container and the other half for dinner to keep it simple for now.

nice man. that food prep looks sweet!

 

[2Thick]

BACK TO BASICS – BACK IN THE GYM LOG​

Starting this log to document getting back in the gym after over at least a year away. Keeping it simple and old-school: free weights + bodyweight only. No machines, no cables, no bands, no ropes. Just using what I have at home — nothing fancy.

---

BASICS

​

Age: 32​

Height: 6 foot 1 inch​

Starting weight: 230 lbs​

Current condition: Out of shape, strength dropped off, diet inconsistent​

Training experience: Beginner–Intermediate​

Time away from training: 12 months at least, probably closer to 16​

​

---

GOAL

​

Main goal: Build muscle and get back into consistent training​

Secondary goal: Reduce body fat while bringing strength and conditioning back up​

Target bodyweight/look: 200–230 lbs at around 14–18% body fat instead of 25–30%​

Target timeline: Undetermined for now​

​

---

WHY I’M DOING THIS

​

- I’ve been out of the gym for over a year and want to rebuild my routine​

- To improve my physique, strength, and overall health​

- This log is here to keep me accountable and show the rebuild step by step​

​

---

RULES FOR THIS LOG

​

- Free weights only​

- Bodyweight only​

- No machines​

- No cables​

- No bands/ropes​

- Focus on consistency, progression, and recovery​

​

---

STARTING LIFTS / BASELINE NUMBERS

​

Bench: 165 lbs × 1​

Row: 205 lbs × 1​

Deadlift: 345 lbs × 1 (form wasn't perfect but I'm counting it)​

Squat: 225 lbs × 1 (more of a half rep but I'm counting it)​

​

View attachment 209758​

​

---

BASE INTAKE

​

Daily base:​

- 3700 calories​

- 160 g protein​

- 135 g fat​

- 490 g carbs​

​

Meals per day: 3​

​

Base meals:​

​

​

Meal 1 – Breakfast​

​

​

Base ingredients:​

- Protein Oats (Bob’s Red Mill) – 90 g​

- Hemp Hearts (Manitoba Harvest) – 30 g​

- Flax & Chia (Prana) – 30 g​

- Smooth Peanut Butter (Kraft) – 50 g​

- Naked PB (Naked Nutrition) – 22 g​

- Raw Pure Honey (Dutchman’s) – 17 g​

- Banana – 130 g​

​

Base macros:​

- 1245 calories​

- 47 g protein​

- 61 g fat​

- 133 g carbs​

​

​

Meal 2 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Meal 3 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Plan: Keeping food simple and repeatable day to day, then adjusting intake up or down based on bodyweight, performance, and overall progress. Macros and stuff is rounded not perfect, close enough. I will add in like kirkland canned chicken to get my protein up as needed. Snacks like rice cakes and peanut butter.​

​

View attachment 209730View attachment 209731View attachment 209729View attachment 209732

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

Accept third party cookies

Proud of you man. I think you've got an amazing physique and a good base to work with from here. Let's make sure we dial in the diet. As others have said we want to see some food prep out of you; that's going to be the key. Forget the canned food; you've got to prep it yourself. @SemiFunctionalHuman

 

[SemiFunctionalHuman]

DAILY LOG – BACK / BICEPS

​

Date: 04/06/2026​

Bodyweight: 227.01 lbs​

Sleep: 9:30pm - 11:30pm, 11:30pm - 3:40am, 3:40am - 6:15am​

Energy/mood: 7/10​

Session duration: 1 hour 5 minutes​

​

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

​

​

Deadlift (Barbell)​

- Set 1(w): 45 lbs x 10​

- Set 2(w): 45 lbs x 10​

- Set 3: 135 lbs x 5 (will move this to the second warm up set, wasn't sure had slight lower back pain from trying to be super man putting up 345 lbs for the first day back)​

- Set 4: 225 lbs x 5​

- Set 5: 225 lbs x 5​

- Set 6: 225 lbs x 5​

​

Bent Over Row (Barbell)​

- Set 1: 135 lbs x 10​

- Set 2: 135 lbs x 10​

- Set 3: 135 lbs x 10​

- Set 4: 135 lbs x 10​

​

Inverted Row​

- Set 1: Couldn't find a comfortable setup with my bench, skipped today. (Will find a replacement)​

- Set 2: Couldn't find a comfortable setup with my bench, skipped today. (Will find a replacement)​

- Set 3: Couldn't find a comfortable setup with my bench, skipped today. (Will find a replacement)​

​

Bicep Curl (Barbell)​

- Set 1: 45 lbs x 12 (7 foot Olympic bar)​

- Set 2: 95 lbs x 8 (5 clean reps, 3 cheated up but held down real slow all the way down)​

- Set 3: 95 lbs x 8 (5 clean reps, 3 cheated up but held down real slow all the way down)​

- Set 4: 95 lbs x5 (cheated the last rep but held down real slow all the way down)​

​

Hammer Curl (Dumbbell)​

- Set 1: 25 lbs x 12 (Don't think I could have done 8 clean reps with 35s. I only have dumbbells in 10lbs increases. 15 > 25 > 35 > 45 > 55 > 65 > 75)​

- Set 2: 25 lbs x 12 (Using some md buddy thick bar grips to turn them into a 2.25 inch grip)​

- Set 3: 25 lbs x 12​

​

Shrug (Barbell)​

- Set 1: 135 lbs x 10​

- Set 2: 135 lbs x 10​

- Hold time at top: 4-5 seconds​

(I probably could have went heavier but it felt like a good starting point. Didn't have muscle pain but slight pinching type of pain near left shoulder blade so just went easy, as I'm getting back into it but could have probably pumped out another 5-10)​

​

​

Notes:​

- No pre workout, nothing for pump. Mio energy when I wake up, another one maybe hour later with 5g creatine and I just take the mio energy throughout the day they are like 80mg caffeine each.​

- Down 3 lbs on the scale, didn't weight in the morning I forgot. Weighed after lifting quarter the way through my post workout meal remembered when I made this thread.​

- More energy then day 1.​

- Slight lower back pain upon waking probably from trying to do 345lbs after not lifting in a long time.​

​

Nutrition:​

- Calories: 3794 kcal​

- Protein: 166g​

- Carbs: 505g​

- Fats: 133g​

- Notes:​

​

---

nice man. that food prep looks sweet!

Thanks yeah trying to keep it sweet and simple. 8 cups rice in the rice cooker, 4 lbs of beef in the ninja foodie and combine when done. Add some spices, peas and carrot mix and bbq sauce. Going for consistency over perfection right now.

Proud of you man. I think you've got an amazing physique and a good base to work with from here. Let's make sure we dial in the diet. As others have said we want to see some food prep out of you; that's going to be the key. Forget the canned food; you've got to prep it yourself. @SemiFunctionalHuman

Thanks man appreciate it, truly. I will be getting better on the food preps as time comes. I prefer boneless skinless chicken breast any day but right now the canned chicken is my budget option and I can't do whey powder cause of dairy so I mean my though process is the can of chicken is probably still better than a basic protein shake? Canned chicken > chalky vegan protein powder.

Also I picked up some unflavored vegan protein from CanadianProtein and unfortunately it's labeled gluten and dairy free but is also made in a facility that processes all of that and it got contaminated and my stomach can't even handle that small amount because even that stuff made my skin break out.

Honestly it's a battle.. like 1 bite of gluten will make my skin break out for 2+ weeks like weeping pus and stuff then after the rough 2 weeks it takes like another 4 weeks for it to fully heal up to be "good". Finding proper food that I can fit into my budget and works with my dietary needs is a whole pain the ass and if one company mislabels something I'm suffering for a month or two.

 

[toddthelineman]

So no PEDs and a strict budget? I know for sure you can do it and this will be a very valuable log for so many people. Doing it the old fashioned way. I love it! This is actually very much how I started out. Some old garage sale free weights, simple food, not spending money, just do it. I got a lot stronger and I got bigger too. To a point. Eventually I had to get a squat rack and a bar because I was risking serious injury with the weight I was slinging around, especially because I was recovering from an injury. I got them for next to nothing and they are what I use to this day. I did have to buy plates, but just a couple at a time as I got stronger.

 

[SemiFunctionalHuman]

So no PEDs and a strict budget? I know for sure you can do it and this will be a very valuable log for so many people. Doing it the old fashioned way. I love it! This is actually very much how I started out. Some old garage sale free weights, simple food, not spending money, just do it. I got a lot stronger and I got bigger too. To a point. Eventually I had to get a squat rack and a bar because I was risking serious injury with the weight I was slinging around, especially because I was recovering from an injury. I got them for next to nothing and they are what I use to this day. I did have to buy plates, but just a couple at a time as I got stronger.

Yes for now. This is kinda like pre-cycle log. I do plan to dabble in PEDs in the future but want to get some strength and muscle back first and get the diet back in check but they aren't off the table. Yeah I got this older body-solid bench the does flat, incline and decline then it's not a fancy squat rack but it's goes up high enough I can use it. No saftey features to catch the bar or anything though. I was doing the same and will continue just adding plates as needed.

 

[HarleyGuy]

BACK TO BASICS – BACK IN THE GYM LOG​

Starting this log to document getting back in the gym after over at least a year away. Keeping it simple and old-school: free weights + bodyweight only. No machines, no cables, no bands, no ropes. Just using what I have at home — nothing fancy.

---

BASICS

​

Age: 32​

Height: 6 foot 1 inch​

Starting weight: 230 lbs​

Current condition: Out of shape, strength dropped off, diet inconsistent​

Training experience: Beginner–Intermediate​

Time away from training: 12 months at least, probably closer to 16​

​

---

GOAL

​

Main goal: Build muscle and get back into consistent training​

Secondary goal: Reduce body fat while bringing strength and conditioning back up​

Target bodyweight/look: 200–230 lbs at around 14–18% body fat instead of 25–30%​

Target timeline: Undetermined for now​

​

---

WHY I’M DOING THIS

​

- I’ve been out of the gym for over a year and want to rebuild my routine​

- To improve my physique, strength, and overall health​

- This log is here to keep me accountable and show the rebuild step by step​

​

---

RULES FOR THIS LOG

​

- Free weights only​

- Bodyweight only​

- No machines​

- No cables​

- No bands/ropes​

- Focus on consistency, progression, and recovery​

​

---

STARTING LIFTS / BASELINE NUMBERS

​

Bench: 165 lbs × 1​

Row: 205 lbs × 1​

Deadlift: 345 lbs × 1 (form wasn't perfect but I'm counting it)​

Squat: 225 lbs × 1 (more of a half rep but I'm counting it)​

​

View attachment 209758​

​

---

BASE INTAKE

​

Daily base:​

- 3700 calories​

- 160 g protein​

- 135 g fat​

- 490 g carbs​

​

Meals per day: 3​

​

Base meals:​

​

​

Meal 1 – Breakfast​

​

​

Base ingredients:​

- Protein Oats (Bob’s Red Mill) – 90 g​

- Hemp Hearts (Manitoba Harvest) – 30 g​

- Flax & Chia (Prana) – 30 g​

- Smooth Peanut Butter (Kraft) – 50 g​

- Naked PB (Naked Nutrition) – 22 g​

- Raw Pure Honey (Dutchman’s) – 17 g​

- Banana – 130 g​

​

Base macros:​

- 1245 calories​

- 47 g protein​

- 61 g fat​

- 133 g carbs​

​

​

Meal 2 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Meal 3 – Beef, Rice & BBQ Bowl​

​

​

Base ingredients:​

- Lean Ground Beef (Maxi / No Frills) – 225 g​

- Long Grain White Rice (No Name) – 180 g​

- Minced California Garlic (Kirkland Signature) – 1 tsp​

- Fine Ground Black Pepper (Kirkland Signature) – 5 g​

- Granulated Onion (Altius Spice House) – 5 g​

- Salt – 2.5 g​

- Bull’s-Eye Bold Original BBQ Sauce – 70 g​

​

Base macros:​

- 1240 calories​

- 57 g protein​

- 36 g fat​

- 178 g carbs​

​

​

Plan: Keeping food simple and repeatable day to day, then adjusting intake up or down based on bodyweight, performance, and overall progress. Macros and stuff is rounded not perfect, close enough. I will add in like kirkland canned chicken to get my protein up as needed. Snacks like rice cakes and peanut butter.​

​

View attachment 209730View attachment 209731View attachment 209729View attachment 209732

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Good start to your log bro I can see you adding details as you go like poundage and reps etc.
With what your goals are diet will be the biggest factor in your success. If you could post diet with macros daily or get in the habit of doing it with each log update that will help us guide you. "Keeping food simple and repeatable day to day" is awesome, great work and let's take a look if you wanna break it down for us.

I think your goals are awesome and I'm looking forward to following you on your transformation!

 

[toddthelineman]

Yes for now. This is kinda like pre-cycle log. I do plan to dabble in PEDs in the future but want to get some strength and muscle back first and get the diet back in check but they aren't off the table. Yeah I got this older body-solid bench the does flat, incline and decline then it's not a fancy squat rack but it's goes up high enough I can use it. No saftey features to catch the bar or anything though. I was doing the same and will continue just adding plates as needed.

You’re on the right track!

 

[LevButlerov]

Thanks and no problem will help me stay consistent and everyone can use a community right. My biggest flaw is thinking I can do everything on my own. lol

Cardio right now is nonexistent I have a mountain bike I'll get out on once in a while most cardio will be coming from my jetski. Gonna aim to get out like 3 times a week for 1-2 hour sessions get the heart rate up and burn some calories. Stand up riding 90% of the time, looking for chippy days, lots of moving, 180s of like 4-5 foot waves.

Yeah I've read lots of men's health, muscle and fitness and flex mags so I've picked up on alot of small tips like a gram of protein per lb of body weight for a proper nitrogen balance, I remember that from one of them. lol

I'm on $1355 a month budget and after bills and stuff it comes down to funds, currently working on a business to hopefully bring this up which will help. So that's my base every month then I will add in like a can of Kirkland chicken each day to bring it up to a little over 200g protein. I have stomach issues I developed in my 20s so I can't do gluten or dairy so I can't grab any whey or anything. I grabbed some unflavored vegan stuff from canadianprotein but my skin still broke out using so I'm trying to get as much protein from food as possible.

The fat also isn't perfect I just used Ai to estimate how much fat was removed from the beef after I cooked and drained it all but I will try to get it down eventually when I re-plan some budget meals.

I'm no pro but my theory is not worry so much about the fats right now because it doesn't bother me really that adding extra fat isn't healthy but I'm already unhealthy.. If i bulk and gain some extra fat no biggie, once I bulk and put on the extra muscle my metabolism will change and with the extra muscle mass it will help burn the fat quicker when I cut.

Correct me if I'm wrong, but that's why I wasn't worried about the higher fat for now but down the road something that I would correct when I wanted to focus more on lean gains and was worried about adding a few lbs of extra fat.

You look good in the pics staying strong and its not a flaw to think you can do it, but its something you can learn from @SemiFunctionalHuman there are no other EVO family communities out there but we are here unique and will love and support you always.
The budget is tight for sure, I hope you can start meal prepping and getting chicken and some eggs and vegan protein to dial this in.

 

[2Thick]

Thanks man appreciate it, truly. I will be getting better on the food preps as time comes. I prefer boneless skinless chicken breast any day but right now the canned chicken is my budget option and I can't do whey powder cause of dairy so I mean my though process is the can of chicken is probably still better than a basic protein shake? Canned chicken > chalky vegan protein powder.

Also I picked up some unflavored vegan protein from CanadianProtein and unfortunately it's labeled gluten and dairy free but is also made in a facility that processes all of that and it got contaminated and my stomach can't even handle that small amount because even that stuff made my skin break out.

Honestly it's a battle.. like 1 bite of gluten will make my skin break out for 2+ weeks like weeping pus and stuff then after the rough 2 weeks it takes like another 4 weeks for it to fully heal up to be "good". Finding proper food that I can fit into my budget and works with my dietary needs is a whole pain the ass and if one company mislabels something I'm suffering for a month or two.

sometimes canned food can be OKAY. just depends. they do add a lot of junk to it usually like oils

 

[Ulter]

Thanks brother I appreciate it. I felt like I've had potential just I'm naturally have a big frame and fairly strong naturally I like to think. lol

You can really accomplish anything. We have some really good tools at our disposal nowadays.

 

[ROIDDERS]

Thanks and no problem will help me stay consistent and everyone can use a community right. My biggest flaw is thinking I can do everything on my own. lol

Cardio right now is nonexistent I have a mountain bike I'll get out on once in a while most cardio will be coming from my jetski. Gonna aim to get out like 3 times a week for 1-2 hour sessions get the heart rate up and burn some calories. Stand up riding 90% of the time, looking for chippy days, lots of moving, 180s of like 4-5 foot waves.

Yeah I've read lots of men's health, muscle and fitness and flex mags so I've picked up on alot of small tips like a gram of protein per lb of body weight for a proper nitrogen balance, I remember that from one of them. lol

I'm on $1355 a month budget and after bills and stuff it comes down to funds, currently working on a business to hopefully bring this up which will help. So that's my base every month then I will add in like a can of Kirkland chicken each day to bring it up to a little over 200g protein. I have stomach issues I developed in my 20s so I can't do gluten or dairy so I can't grab any whey or anything. I grabbed some unflavored vegan stuff from canadianprotein but my skin still broke out using so I'm trying to get as much protein from food as possible.

The fat also isn't perfect I just used Ai to estimate how much fat was removed from the beef after I cooked and drained it all but I will try to get it down eventually when I re-plan some budget meals.

I'm no pro but my theory is not worry so much about the fats right now because it doesn't bother me really that adding extra fat isn't healthy but I'm already unhealthy.. If i bulk and gain some extra fat no biggie, once I bulk and put on the extra muscle my metabolism will change and with the extra muscle mass it will help burn the fat quicker when I cut.

Correct me if I'm wrong, but that's why I wasn't worried about the higher fat for now but down the road something that I would correct when I wanted to focus more on lean gains and was worried about adding a few lbs of extra fat.


Yeah I felt like I had decent potential and I enjoyed it so hopefully this will get back to being ad consistent as I was getting before. I have no doubt it will, I'm in the mindset to change also which really helps. Yeah my diet has been 1 meal a day and junk for for the last year or more so getting back to eating proper again is going to be huge. Thanks bro.


Thank you! Look forward to it and if ya have any tips or anything you see along the way feel free to share your 2 cents.


Yeah that's the big one consistency. Struggled with that in every aspect of life to be honest. Thanks bro going to try to keep this updated daily.


Let's get itttt!


Hey man, thanks!

I'm just going on a macro calculator right now age 32, height 6 foot 1, weight 230lbs to gain weight. My plan was to bulk up put some muscle on before trying to cut the fat cause from what I remember in my research was that having more muscle mass will help the metabolism burn more fat easier? 3700 was a baseline recommendation to start at then adjust from there. I was going to try like just go slightly over maintenance to do a re-comp but decided to do a bulk then to cut but maybe it's the wrong choice?

Yeah I had a lot more to go in the original post but I can't edit it and figured I would have been able to from my experience using forums before. I was going to add workout splits, baseline blood work, picture of the base meals etc.

I was going to have a chest/tri day, a back/bis day then a legs/shoulders day. I plan to workout Sunday - Friday and rest on Saturday.
Sunday - Chest & Triceps strength day
Monday - Back & Biceps strength day
Tuesday - Legs & Shoulders strength day
Wednesday - Chest & Triceps hypertrophy day + cooking/meal prep for thurs,fri,sat.
Thursday - Back & Biceps hypertrophy day
Friday - Legs & Shoulders hypertrophy day
Statuary - Rest + cooking/meal prep for sun,mon,tues,wed.

Chest & Tris
Bench press - barbell
Incline bench press - dumbbell
Chest flys - dumbbell
Skullcrusher - e-z curl bar/triceps bar
Single arm trciep extension - dumbbell
Finisher: Push ups to failure to finish

Back & Bis
Deadlift - barbell
Bent over row - barbell
Inverted row - barbell (no where I feel comfortable to add a pull up bar will do these for now as I get strength back and figure it out.)
Bicep curl - barbell
Hammer curl - dumbell
Finisher: Shrugs - barbell

Legs & Shoulders
Squat - barbell
RDL - barbell
Walking lunge - dumbbell
Lateral raise - dumbbell
Bent over lateral raise - dumbell
Shoulder press - dumbbell

This is what it looks like now to start, was planning the same lifts now on the respect days. On strength days heavier lifts for compounds 3-6 reps and normal rep ranges on secondary muscles, on hypertrophy days 8-12 reps also for the compounds.

Sorry if it was confusing on Saturday I just did the fully body compounds to kinda see what I could put up to get an assessment for Sunday where I thought a good place to start.

Thanks man, appreciate it. Yeah exactly no body wants to cook when they feel tight and don't' wanna move. I'm going to try an keep 3-4 days ready all the time.

Thanks brother I appreciate it. I felt like I've had potential just I'm naturally have a big frame and fairly strong naturally I like to think. lol

Yeah I wanna drop the fat for sure I was down to like 187lbs at one point and felt a lot better just something happened and I stopped before I got into bulking.

---

There might be mixed opinions but what does everyone think would be a better route?

Focus on strength training in slight deficit burn the fat off again then bulk.
Focus on bulking a bit getting muscle and strength back then cut over the summer, bulk winter kinda deal.

I don't really care about the fat like I'm still gonna go jetski with my shirt off either way. So holding extra for a bit doesn't bother me it would mostly just be the health aspect which I'm already unhealthy so I don't think 2 extra months is gonna kill me either. Haha

View attachment 210169View attachment 210179View attachment 210171View attachment 210170

I've cut before that's mostly all I did because I was fat and I know I can do that my thought process right now is strength/hypertrophy mix and bulk to get some strength and muscle gains back this is help boost metabolism and burn fat easier when I go to cut later?

View attachment 210159View attachment 210160
Making 3 or 4 days at a time depending what part of the week it is. I wake up make my breakfast every morning will lift 1-2 hours after, then after lifting I'll eat half of this container and the other half for dinner to keep it simple for now.

you are on the right path now

 

[ceo]

Thanks and no problem will help me stay consistent and everyone can use a community right. My biggest flaw is thinking I can do everything on my own. lol

Cardio right now is nonexistent I have a mountain bike I'll get out on once in a while most cardio will be coming from my jetski. Gonna aim to get out like 3 times a week for 1-2 hour sessions get the heart rate up and burn some calories. Stand up riding 90% of the time, looking for chippy days, lots of moving, 180s of like 4-5 foot waves.

Yeah I've read lots of men's health, muscle and fitness and flex mags so I've picked up on alot of small tips like a gram of protein per lb of body weight for a proper nitrogen balance, I remember that from one of them. lol

I'm on $1355 a month budget and after bills and stuff it comes down to funds, currently working on a business to hopefully bring this up which will help. So that's my base every month then I will add in like a can of Kirkland chicken each day to bring it up to a little over 200g protein. I have stomach issues I developed in my 20s so I can't do gluten or dairy so I can't grab any whey or anything. I grabbed some unflavored vegan stuff from canadianprotein but my skin still broke out using so I'm trying to get as much protein from food as possible.

The fat also isn't perfect I just used Ai to estimate how much fat was removed from the beef after I cooked and drained it all but I will try to get it down eventually when I re-plan some budget meals.

I'm no pro but my theory is not worry so much about the fats right now because it doesn't bother me really that adding extra fat isn't healthy but I'm already unhealthy.. If i bulk and gain some extra fat no biggie, once I bulk and put on the extra muscle my metabolism will change and with the extra muscle mass it will help burn the fat quicker when I cut.

Correct me if I'm wrong, but that's why I wasn't worried about the higher fat for now but down the road something that I would correct when I wanted to focus more on lean gains and was worried about adding a few lbs of extra fat.


Yeah I felt like I had decent potential and I enjoyed it so hopefully this will get back to being ad consistent as I was getting before. I have no doubt it will, I'm in the mindset to change also which really helps. Yeah my diet has been 1 meal a day and junk for for the last year or more so getting back to eating proper again is going to be huge. Thanks bro.


Thank you! Look forward to it and if ya have any tips or anything you see along the way feel free to share your 2 cents.


Yeah that's the big one consistency. Struggled with that in every aspect of life to be honest. Thanks bro going to try to keep this updated daily.


Let's get itttt!


Hey man, thanks!

I'm just going on a macro calculator right now age 32, height 6 foot 1, weight 230lbs to gain weight. My plan was to bulk up put some muscle on before trying to cut the fat cause from what I remember in my research was that having more muscle mass will help the metabolism burn more fat easier? 3700 was a baseline recommendation to start at then adjust from there. I was going to try like just go slightly over maintenance to do a re-comp but decided to do a bulk then to cut but maybe it's the wrong choice?

Yeah I had a lot more to go in the original post but I can't edit it and figured I would have been able to from my experience using forums before. I was going to add workout splits, baseline blood work, picture of the base meals etc.

I was going to have a chest/tri day, a back/bis day then a legs/shoulders day. I plan to workout Sunday - Friday and rest on Saturday.
Sunday - Chest & Triceps strength day
Monday - Back & Biceps strength day
Tuesday - Legs & Shoulders strength day
Wednesday - Chest & Triceps hypertrophy day + cooking/meal prep for thurs,fri,sat.
Thursday - Back & Biceps hypertrophy day
Friday - Legs & Shoulders hypertrophy day
Statuary - Rest + cooking/meal prep for sun,mon,tues,wed.

Chest & Tris
Bench press - barbell
Incline bench press - dumbbell
Chest flys - dumbbell
Skullcrusher - e-z curl bar/triceps bar
Single arm trciep extension - dumbbell
Finisher: Push ups to failure to finish

Back & Bis
Deadlift - barbell
Bent over row - barbell
Inverted row - barbell (no where I feel comfortable to add a pull up bar will do these for now as I get strength back and figure it out.)
Bicep curl - barbell
Hammer curl - dumbell
Finisher: Shrugs - barbell

Legs & Shoulders
Squat - barbell
RDL - barbell
Walking lunge - dumbbell
Lateral raise - dumbbell
Bent over lateral raise - dumbell
Shoulder press - dumbbell

This is what it looks like now to start, was planning the same lifts now on the respect days. On strength days heavier lifts for compounds 3-6 reps and normal rep ranges on secondary muscles, on hypertrophy days 8-12 reps also for the compounds.

Sorry if it was confusing on Saturday I just did the fully body compounds to kinda see what I could put up to get an assessment for Sunday where I thought a good place to start.

Thanks man, appreciate it. Yeah exactly no body wants to cook when they feel tight and don't' wanna move. I'm going to try an keep 3-4 days ready all the time.

Thanks brother I appreciate it. I felt like I've had potential just I'm naturally have a big frame and fairly strong naturally I like to think. lol

Yeah I wanna drop the fat for sure I was down to like 187lbs at one point and felt a lot better just something happened and I stopped before I got into bulking.

---

There might be mixed opinions but what does everyone think would be a better route?

Focus on strength training in slight deficit burn the fat off again then bulk.
Focus on bulking a bit getting muscle and strength back then cut over the summer, bulk winter kinda deal.

I don't really care about the fat like I'm still gonna go jetski with my shirt off either way. So holding extra for a bit doesn't bother me it would mostly just be the health aspect which I'm already unhealthy so I don't think 2 extra months is gonna kill me either. Haha

View attachment 210169View attachment 210179View attachment 210171View attachment 210170

I've cut before that's mostly all I did because I was fat and I know I can do that my thought process right now is strength/hypertrophy mix and bulk to get some strength and muscle gains back this is help boost metabolism and burn fat easier when I go to cut later?

View attachment 210159View attachment 210160
Making 3 or 4 days at a time depending what part of the week it is. I wake up make my breakfast every morning will lift 1-2 hours after, then after lifting I'll eat half of this container and the other half for dinner to keep it simple for now.

Bros, hell yeah, what a nice update! You are looking really good in your progression pictures. Keep them going.

 

[SemiFunctionalHuman]

DAILY LOG – LEGS / SHOULDERS

​

Date: 04/07/2026​

Bodyweight: 225.8 lbs​

Sleep: 10:30pm - 4:30am, 4:30am - 6:30am​

Energy/mood: 5/10​

Session duration: 1 hour 6 minutes​

​

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

​

​

Squat (Barbell, 4 minute rest)​

- Set 1(w): 45 lbs x 10​

- Set 2(w): 135 lbs x 10​

- Set 3: 185 lbs x 3​

- Set 4: 185 lbs x 3​

- Set 5: 185 lbs x 3​

- Set 6: 185 lbs x 3​

​

Romanian Deadlift (Barbell, 2 minute rest)​

- Set 1: 185 lbs x 8​

- Set 2: 185 lbs x 8​

- Set 3: 185 lbs x 8​

- Set 4: 185 lbs x 8​

​

Walking Lunge (Dumbbell, 2 minute rest)​

- Set 1: 25 lbs x 10​

- Set 2: (skipped)​

- Set 3: (skipped)​

​

Lateral Raise (Dumbbell, Seated, 2 minute rest)​

- Set 1: 15 lbs x 15​

- Set 2: 15 lbs x 15​

- Set 3: 15 lbs x 15​

- Set 4: 15 lbs x 15​

​

Rear Delt Reverse Fly (Dumbbell, 2 minute rest)​

- Set 1: 15 lbs x 15​

- Set 2: 15 lbs x 15​

- Set 3: 15 lbs x 15​

​

Shoulder Press (Dumbbell, Seated, 1 minute rest)​

- Set 1(f): 45 lbs x 8​

- Set 2(f): 45 lbs x 6​

​

​

Notes:​

- Woke up tired, shouldn't have skipped lunges but I was not feeling them at all.​

-​

-​

​

Nutrition:​

- Calories: 3828 kcal​

- Protein: 167g​

- Carbs: 506g​

- Fats: 136g​

- Notes: Harder to each post-workout meal today, I think to much caffeine.​

​

---

Good start to your log bro I can see you adding details as you go like poundage and reps etc.
With what your goals are diet will be the biggest factor in your success. If you could post diet with macros daily or get in the habit of doing it with each log update that will help us guide you. "Keeping food simple and repeatable day to day" is awesome, great work and let's take a look if you wanna break it down for us.

I think your goals are awesome and I'm looking forward to following you on your transformation!

I will try to improve it overtime as I get used to it. I've never really logged before. I will be posting the macros, for now it's mostly the same with slight variations because I make breakfast every morning and don't get to the exact gram each day.

This is what I will be eating everyday for now.

Thanks man!

You’re on the right track!

Thanks, Just gotta stay consistent with it now!

You look good in the pics staying strong and its not a flaw to think you can do it, but its something you can learn from @SemiFunctionalHuman there are no other EVO family communities out there but we are here unique and will love and support you always.
The budget is tight for sure, I hope you can start meal prepping and getting chicken and some eggs and vegan protein to dial this in.

Yeah so the pictures in the original post are the most recent, I'm starting this coming from like 500 steps a day average and sitting at a desk my steps come from going to the bathroom LOL. I took those just for the log on Saturday 04/04/2026 and the ones in the second post that has photos are from when I first start lifting and my first kinda transformation. I might have worded it wrong but that's when I was cutting and trying to take advantage of beginner gains. Yeah for sure that's big there it's probably tonnes of knowledge between all the guys here that's invaluable. Yeah I end up going over a bit usually to be honest on the budget.

sometimes canned food can be OKAY. just depends. they do add a lot of junk to it usually like oils

Okay yeah not optimal but I'll work with it for now. haha

You can really accomplish anything. We have some really good tools at our disposal nowadays.

Yeah I mean I'm not up to date on it all but I imagine with all but how fast everything is advancing it's only going to get ever better too.

you are on the right path now

Thanks brother.

Bros, hell yeah, what a nice update! You are looking really good in your progression pictures. Keep them going.

Thanks man the ones in the recent post were from when I first got in the gym. Should have worded better and not cluttered it up. I wanted to show like when I first starting lifting and was just trying to get lean vs bulking. I was down to 186lbs in those pictures but sitting at 225lbs today. So like I said above I started this journey Saturday and actually started lifting a proper split Sunday at 225lbs and not having lifted properly in well over a year. I'm been sitting at a desk probably average like 500 steps a day over the last year or more. I don't track them just guessing based on how active I've been.

 

[HarleyGuy]

DAILY LOG – LEGS / SHOULDERS
View attachment 210846

​

Date: 04/07/2026​

Bodyweight: 225.8 lbs​

Sleep: 10:30pm - 4:30am, 4:30am - 6:30am​

Energy/mood: 5/10​

Session duration: 1 hour 6 minutes​

​

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

​

​

Squat (Barbell, 4 minute rest)​

- Set 1(w): 45 lbs x 10​

- Set 2(w): 135 lbs x 10​

- Set 3: 185 lbs x 3​

- Set 4: 185 lbs x 3​

- Set 5: 185 lbs x 3​

- Set 6: 185 lbs x 3​

​

Romanian Deadlift (Barbell, 2 minute rest)​

- Set 1: 185 lbs x 8​

- Set 2: 185 lbs x 8​

- Set 3: 185 lbs x 8​

- Set 4: 185 lbs x 8​

​

Walking Lunge (Dumbbell, 2 minute rest)​

- Set 1: 25 lbs x 10​

- Set 2: (skipped)​

- Set 3: (skipped)​

​

Lateral Raise (Dumbbell, Seated, 2 minute rest)​

- Set 1: 15 lbs x 15​

- Set 2: 15 lbs x 15​

- Set 3: 15 lbs x 15​

- Set 4: 15 lbs x 15​

​

Rear Delt Reverse Fly (Dumbbell, 2 minute rest)​

- Set 1: 15 lbs x 15​

- Set 2: 15 lbs x 15​

- Set 3: 15 lbs x 15​

​

Shoulder Press (Dumbbell, Seated, 1 minute rest)​

- Set 1(f): 45 lbs x 8​

- Set 2(f): 45 lbs x 6​

​

​

Notes:​

- Woke up tired, shouldn't have skipped lunges but I was not feeling them at all.​

-​

-​

​

Nutrition:​

- Calories: 3828 kcal​

- Protein: 167g​

- Carbs: 506g​

- Fats: 136g​

- Notes: Harder to each post-workout meal today, I think to much caffeine.​

​

---

I will try to improve it overtime as I get used to it. I've never really logged before. I will be posting the macros, for now it's mostly the same with slight variations because I make breakfast every morning and don't get to the exact gram each day.

This is what I will be eating everyday for now.

View attachment 210853View attachment 210854

Thanks man!


Thanks, Just gotta stay consistent with it now!


Yeah so the pictures in the original post are the most recent, I'm starting this coming from like 500 steps a day average and sitting at a desk my steps come from going to the bathroom LOL. I took those just for the log on Saturday 04/04/2026 and the ones in the second post that has photos are from when I first start lifting and my first kinda transformation. I might have worded it wrong but that's when I was cutting and trying to take advantage of beginner gains. Yeah for sure that's big there it's probably tonnes of knowledge between all the guys here that's invaluable. Yeah I end up going over a bit usually to be honest on the budget.


Okay yeah not optimal but I'll work with it for now. haha


Yeah I mean I'm not up to date on it all but I imagine with all but how fast everything is advancing it's only going to get ever better too.


Thanks brother.


Thanks man the ones in the recent post were from when I first got in the gym. Should have worded better and not cluttered it up. I wanted to show like when I first starting lifting and was just trying to get lean vs bulking. I was down to 186lbs in those pictures but sitting at 225lbs today. So like I said above I started this journey Saturday and actually started lifting a proper split Sunday at 225lbs and not having lifted properly in well over a year. I'm been sitting at a desk probably average like 500 steps a day over the last year or more. I don't track them just guessing based on how active I've been.

Excellent job you're putting into your log to start us off bro. You will get as much out of it as you put in!

I think it's amazing you're back in the gym and that workout is a great start. You obviously have some experience already so this is going to go smoothly as we trudge along.


Your food choices are good. Healthy and whole foods and I like the banana added in.
About your diet though, on Sunday you posted this below

Main goal: Build muscle and get back into consistent trainingSecondary goal: Reduce body fat while bringing strength and conditioning back upTarget bodyweight/look: 200–230 lbs at around 14–18% body fat instead of 25–30%

I'm wondering if we could lower fats and carbs and up the protein. Protein about 250, cut fats a bit to 80g and carbs to 400. You'd be swapping the carb calorie cut for protein calories and the fats you'd cut altogether down to 80g for now. @LevButlerov is our resident expert on this so I'll defer to him but that's a rough estimate on where I see you needing to be at with your goals. Calories would then be at 3320 vs. 3700+ with macros adjusted according to your goals.

sitting at 225lbs today

You're a big strong looking unit bro with a great base physique and you wanna recomp drop some body fat adding some muscle and we'll get you there! Rest assured. Stay committed to us here and we'll stay committed to you!

 

[ballin2504]

@SemiFunctionalHuman really nice start to the log man! Glad to have you here

 

[Norwhey99]

crazy potential! Just one thing about the diet, if i were you i would up the protein to atleast 200 and drop the fats a bit sub 100g the high protein will keep you satiated and keep carbs high they will fuel the hard workouts! Just what i would personally do good luck brother

 

[LevButlerov]

DAILY LOG – LEGS / SHOULDERS
View attachment 210846

​

Date: 04/07/2026​

Bodyweight: 225.8 lbs​

Sleep: 10:30pm - 4:30am, 4:30am - 6:30am​

Energy/mood: 5/10​

Session duration: 1 hour 6 minutes​

​

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

​

​

Squat (Barbell, 4 minute rest)​

- Set 1(w): 45 lbs x 10​

- Set 2(w): 135 lbs x 10​

- Set 3: 185 lbs x 3​

- Set 4: 185 lbs x 3​

- Set 5: 185 lbs x 3​

- Set 6: 185 lbs x 3​

​

Romanian Deadlift (Barbell, 2 minute rest)​

- Set 1: 185 lbs x 8​

- Set 2: 185 lbs x 8​

- Set 3: 185 lbs x 8​

- Set 4: 185 lbs x 8​

​

Walking Lunge (Dumbbell, 2 minute rest)​

- Set 1: 25 lbs x 10​

- Set 2: (skipped)​

- Set 3: (skipped)​

​

Lateral Raise (Dumbbell, Seated, 2 minute rest)​

- Set 1: 15 lbs x 15​

- Set 2: 15 lbs x 15​

- Set 3: 15 lbs x 15​

- Set 4: 15 lbs x 15​

​

Rear Delt Reverse Fly (Dumbbell, 2 minute rest)​

- Set 1: 15 lbs x 15​

- Set 2: 15 lbs x 15​

- Set 3: 15 lbs x 15​

​

Shoulder Press (Dumbbell, Seated, 1 minute rest)​

- Set 1(f): 45 lbs x 8​

- Set 2(f): 45 lbs x 6​

​

​

Notes:​

- Woke up tired, shouldn't have skipped lunges but I was not feeling them at all.​

-​

-​

​

Nutrition:​

- Calories: 3828 kcal​

- Protein: 167g​

- Carbs: 506g​

- Fats: 136g​

- Notes: Harder to each post-workout meal today, I think to much caffeine.​

​

---

I will try to improve it overtime as I get used to it. I've never really logged before. I will be posting the macros, for now it's mostly the same with slight variations because I make breakfast every morning and don't get to the exact gram each day.

This is what I will be eating everyday for now.

View attachment 210853View attachment 210854

Thanks man!


Thanks, Just gotta stay consistent with it now!


Yeah so the pictures in the original post are the most recent, I'm starting this coming from like 500 steps a day average and sitting at a desk my steps come from going to the bathroom LOL. I took those just for the log on Saturday 04/04/2026 and the ones in the second post that has photos are from when I first start lifting and my first kinda transformation. I might have worded it wrong but that's when I was cutting and trying to take advantage of beginner gains. Yeah for sure that's big there it's probably tonnes of knowledge between all the guys here that's invaluable. Yeah I end up going over a bit usually to be honest on the budget.


Okay yeah not optimal but I'll work with it for now. haha


Yeah I mean I'm not up to date on it all but I imagine with all but how fast everything is advancing it's only going to get ever better too.


Thanks brother.


Thanks man the ones in the recent post were from when I first got in the gym. Should have worded better and not cluttered it up. I wanted to show like when I first starting lifting and was just trying to get lean vs bulking. I was down to 186lbs in those pictures but sitting at 225lbs today. So like I said above I started this journey Saturday and actually started lifting a proper split Sunday at 225lbs and not having lifted properly in well over a year. I'm been sitting at a desk probably average like 500 steps a day over the last year or more. I don't track them just guessing based on how active I've been.

good 185 squats keep building but the macros your protein is 167 right? needs to be about 220 @SemiFunctionalHuman

 

[ceo]

Thanks man the ones in the recent post were from when I first got in the gym. Should have worded better and not cluttered it up. I wanted to show like when I first starting lifting and was just trying to get lean vs bulking. I was down to 186lbs in those pictures but sitting at 225lbs today. So like I said above I started this journey Saturday and actually started lifting a proper split Sunday at 225lbs and not having lifted properly in well over a year. I'm been sitting at a desk probably average like 500 steps a day over the last year or more. I don't track them just guessing based on how active I've been.

Bros, hell yeah, keep that iron grind going. You only gonna get better.

 

[2Thick]

Okay yeah not optimal but I'll work with it for now. haha

yeah can food can be OKAY depends on the ingredients. but fresh whole foods is best

 

[SemiFunctionalHuman]

---

DAILY LOG – CHEST / TRICEPS

Date: 04/05/2026
Bodyweight: 228.4 lbs (8:00 am)
Sleep: 10:00pm - 4:30am, 4:30am - 6:00am
Energy/mood: 6/10
Session duration: 1 hour 1 minute

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

Bench Press (Barbell, 2 minutes rest)
- Set 1(w): 45 lbs x 10
- Set 2(w): 95 lbs x 10
- Set 3: 135 lbs x 8
- Set 4: 135 lbs x 7
- Set 5: 135 lbs x 5
- Set 6: 135 lbs x 5

Incline Bench Press (Dumbbell, 2 minutes rest)
- Set 1: 45 lbs x 8
- Set 2: 45 lbs x 8
- Set 3: 45 lbs x 6
- Set 4: 45 lbs x 6

Chest Fly (Dumbbell, 2 minutes rest)
- Set 1: 25 lbs x 8
- Set 2: 25 lbs x 8
- Set 3: 25 lbs x 8

Skullcrusher (E-Z Curl, 2 minutes rest)
- Set 1: 30 lbs x 12
- Set 2: 35 lbs x 10
- Set 3: 35 lbs x 10
- Set 4: 35 lbs x 10

Single Arm Triceps Extension (Dumbbell, 2 minutes rest)
- Set 1: 25 lbs x 6 (First 3 had good from, last 3 I cheated up but held and slowly down)
- Set 2: 25 lbs x 6 (First 3 had good from, last 3 I cheated up but held and slowly down)
- Set 3: 25 lbs x 6 (First 3 had good from, last 3 I cheated up but held and slowly down)

Push Up (Bodyweight, 1 minute rest
- Set 1(f): 1 (Half of a shitty push up)
- Set 2(f): 1 (Half of a shitty push up)
​

Notes:
-
-
-

Nutrition:
- Calories: 3787 kcal
- Protein: 166g
- Carbs: 504g
- Fats: 132g
- Notes:
​

---

Excellent job you're putting into your log to start us off bro. You will get as much out of it as you put in!

I think it's amazing you're back in the gym and that workout is a great start. You obviously have some experience already so this is going to go smoothly as we trudge along.


Your food choices are good. Healthy and whole foods and I like the banana added in.
About your diet though, on Sunday you posted this below

I'm wondering if we could lower fats and carbs and up the protein. Protein about 250, cut fats a bit to 80g and carbs to 400. You'd be swapping the carb calorie cut for protein calories and the fats you'd cut altogether down to 80g for now. @LevButlerov is our resident expert on this so I'll defer to him but that's a rough estimate on where I see you needing to be at with your goals. Calories would then be at 3320 vs. 3700+ with macros adjusted according to your goals.


You're a big strong looking unit bro with a great base physique and you wanna recomp drop some body fat adding some muscle and we'll get you there! Rest assured. Stay committed to us here and we'll stay committed to you!

Yeah I've been a little scattered brained getting back into it and half the time when I'm writing these I'm doing some coding on the side so I also don't have my full attention span 100% of the time. Thanks and I'll keep doing the daily updates any suggestions on any information to add to the daily updates? How often do you think is good for like a progress picture like a monthly update? every 2 weeks?

Yeah I can definitely figure it out spend a day doing some research finding stuff that works for my body etc normally I would be aiming to hit similar macros to that but honestly I was just gonna hop on a 10 week cycle and just bulk up not worry about fat, I know I could do the work so why not take advantage and get double the gains.. I don't care to be fat for a bit then slim down later so I was gonna just bulk up April-June then cut July and August kinda deal then switched my mind, thought maybe I should recomp first get a better base before I start the cycle. So a bit of indecision on my part and my brain being scattered probably. lol

So gonna eat up what I got then I'll start making adjustments to dial some stuff back and push some stuff up.

@SemiFunctionalHuman really nice start to the log man! Glad to have you here

Thanks brother man, looking forward to meeting new people and getting as much tips as I can.

crazy potential! Just one thing about the diet, if i were you i would up the protein to atleast 200 and drop the fats a bit sub 100g the high protein will keep you satiated and keep carbs high they will fuel the hard workouts! Just what i would personally do good luck brother

Thanks man I appreciate. Gonna work on dialing in the diet a bit more over the next few weeks for sure.

good 185 squats keep building but the macros your protein is 167 right? needs to be about 220 @SemiFunctionalHuman

Yeah I could have probably pumped out 5 reps each set but didn't wanna kill myself for the next day just getting the body back to used to things. I'm going start doing some research to find a clean vegan type of protein that's processed in a good facility.

Bros, hell yeah, keep that iron grind going. You only gonna get better.

Sweet, yup it's only up from here! Thanks bro.

yeah can food can be OKAY depends on the ingredients. but fresh whole foods is best

Okay great, thanks man. Going to try to slowly get everything dial in more as the weeks go.

---

Yeah if anyone has tips about the daily log layout, anything else to track or log etc feel free. Eventually probably add my measurements maybe. I've never really gotten into taken them before.

 

[HarleyGuy]

Yeah I've been a little scattered brained getting back into it and half the time when I'm writing these I'm doing some coding on the side so I also don't have my full attention span 100% of the time. Thanks and I'll keep doing the daily updates any suggestions on any information to add to the daily updates? How often do you think is good for like a progress picture like a monthly update? every 2 weeks?

Yeah I can definitely figure it out spend a day doing some research finding stuff that works for my body etc normally I would be aiming to hit similar macros to that but honestly I was just gonna hop on a 10 week cycle and just bulk up not worry about fat, I know I could do the work so why not take advantage and get double the gains.. I don't care to be fat for a bit then slim down later so I was gonna just bulk up April-June then cut July and August kinda deal then switched my mind, thought maybe I should recomp first get a better base before I start the cycle. So a bit of indecision on my part and my brain being scattered probably. lol

So gonna eat up what I got then I'll start making adjustments to dial some stuff back and push some stuff up.

Ahhh ok this all makes sense then. I say bulk it up and keep us posted then. And once a month is great bro for progress pics I usually only post twice a year pics or the odd quick shot of a leg or abs . I’ve been doing this so long I know when I have changed enough to post it to look back on. For you, once a month will work because you’ll wanna look back and see the transformation happen over a year so you’ll have 12 shots from before to after.

Not thinking anything is wrong with 10 weeks but why 10 weeks?

 

[SemiFunctionalHuman]

Ahhh ok this all makes sense then. I say bulk it up and keep us posted then. And once a month is great bro for progress pics I usually only post twice a year pics or the odd quick shot of a leg or abs . I’ve been doing this so long I know when I have changed enough to post it to look back on. For you, once a month will work because you’ll wanna look back and see the transformation happen over a year so you’ll have 12 shots from before to after.

Not thinking anything is wrong with 10 weeks but why 10 weeks?

Yeah and okay will do. Okay yeah I know what you mean and that's a good way to look at it 12 shots for the year. I haven't researched much recently in the past I have been interested in PEDs so I have done a little bit but everything's basically off memory but it takes like 4-6 weeks or something to see effects on mood and sex drive I guess? So it's enough time for that to kick in and then see how it effects my body then I thought the muscle building effects are like 8 weeks in I could be wrong, so I guess I probably wouldn't see much gains in 2 weeks but I was thinking maybe it would be elevated enough that I would maybe still get like muscle benefits the 2 weeks after so maybe like 4 weeks of extra growth than I would have naturally? I don't remember from what I've read how long they stay elevated and I don't have real world experience.

So it was more of an experiment on the sexual drive/mood stuff and if I could get some gains out of it which I'll probably see some pretty quick naturally anyways cause I haven't lifted in forever but that would be a bonus cause I'm doing the work anyways. I haven't researched in forever but normally people do like 14 week cycles? or 16? So just to experiment with it this fit in my budget this month where I could try it out without having to break the bank too much and then if it was something my body reacted well too then I would start doing more research and actually make a plan not just be doing an "experiment".

Is there any negatives besides I guess not getting optimal gains, I guess you would look at it as putting strain on your heart/body whatever for 10-20% of the results if you were to just do like 14 weeks you'd get similar strain but way more muscle growth? Making it not so much bad to do but stupid? lol

 

[BritishCanadian]

Log is great!

 

[LevButlerov]

---

DAILY LOG – CHEST / TRICEPS

​

Date: 04/05/2026​

Bodyweight: 228.4 lbs (8:00 am)​

Sleep: 10:00pm - 4:30am, 4:30am - 6:00am​

Energy/mood: 6/10​

Session duration: 1 hour 1 minute​

​

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

​

​

Bench Press (Barbell, 2 minutes rest)​

- Set 1(w): 45 lbs x 10​

- Set 2(w): 95 lbs x 10​

- Set 3: 135 lbs x 8​

- Set 4: 135 lbs x 7​

- Set 5: 135 lbs x 5​

- Set 6: 135 lbs x 5​

​

Incline Bench Press (Dumbbell, 2 minutes rest)​

- Set 1: 45 lbs x 8​

- Set 2: 45 lbs x 8​

- Set 3: 45 lbs x 6​

- Set 4: 45 lbs x 6​

​

Chest Fly (Dumbbell, 2 minutes rest)​

- Set 1: 25 lbs x 8​

- Set 2: 25 lbs x 8​

- Set 3: 25 lbs x 8​

​

Skullcrusher (E-Z Curl, 2 minutes rest)​

- Set 1: 30 lbs x 12​

- Set 2: 35 lbs x 10​

- Set 3: 35 lbs x 10​

- Set 4: 35 lbs x 10​

​

Single Arm Triceps Extension (Dumbbell, 2 minutes rest)​

- Set 1: 25 lbs x 6 (First 3 had good from, last 3 I cheated up but held and slowly down)​

- Set 2: 25 lbs x 6 (First 3 had good from, last 3 I cheated up but held and slowly down)​

- Set 3: 25 lbs x 6 (First 3 had good from, last 3 I cheated up but held and slowly down)​

​

Push Up (Bodyweight, 1 minute rest​

- Set 1(f): 1 (Half of a shitty push up)​

- Set 2(f): 1 (Half of a shitty push up)​

​

​

Notes:​

-​

-​

-​

​

Nutrition:​

- Calories: 3787 kcal​

- Protein: 166g​

- Carbs: 504g​

- Fats: 132g​

- Notes:​

​

---

Yeah I've been a little scattered brained getting back into it and half the time when I'm writing these I'm doing some coding on the side so I also don't have my full attention span 100% of the time. Thanks and I'll keep doing the daily updates any suggestions on any information to add to the daily updates? How often do you think is good for like a progress picture like a monthly update? every 2 weeks?

Yeah I can definitely figure it out spend a day doing some research finding stuff that works for my body etc normally I would be aiming to hit similar macros to that but honestly I was just gonna hop on a 10 week cycle and just bulk up not worry about fat, I know I could do the work so why not take advantage and get double the gains.. I don't care to be fat for a bit then slim down later so I was gonna just bulk up April-June then cut July and August kinda deal then switched my mind, thought maybe I should recomp first get a better base before I start the cycle. So a bit of indecision on my part and my brain being scattered probably. lol

So gonna eat up what I got then I'll start making adjustments to dial some stuff back and push some stuff up.


Thanks brother man, looking forward to meeting new people and getting as much tips as I can.


Thanks man I appreciate. Gonna work on dialing in the diet a bit more over the next few weeks for sure.


Yeah I could have probably pumped out 5 reps each set but didn't wanna kill myself for the next day just getting the body back to used to things. I'm going start doing some research to find a clean vegan type of protein that's processed in a good facility.


Sweet, yup it's only up from here! Thanks bro.


Okay great, thanks man. Going to try to slowly get everything dial in more as the weeks go.

---

Yeah if anyone has tips about the daily log layout, anything else to track or log etc feel free. Eventually probably add my measurements maybe. I've never really gotten into taken them before.

135 good bench you moving up nicely lets keep the pump going @SemiFunctionalHuman
your log is fine just keep details as much as you can

 

[2Thick]

---

Okay great, thanks man. Going to try to slowly get everything dial in more as the weeks go.

You're doing a great job.

 

[SemiFunctionalHuman]

Log is great!

Thanks bro.

135 good bench you moving up nicely lets keep the pump going @SemiFunctionalHuman
your log is fine just keep details as much as you can

Yeah it's not bad feels weak compared to what I was doing before but it'll come back. Should be doing 155 for 3-5 but wanted to get back into it slowly. Probably move up to 155 for 3-5 on strength days and keep 135 for 8-12 for hyper trophy until the next level up.

You're doing a great job.

Thank you man.

---

Skipped a day had to move a bunch of junk from the basement. Moved like 2000+ lbs from a basement to a uhual then had to unload it all at the dump was feeling dead just did some bicep/triceps stuff at the desk with 25 lbers back to the routine today for back/biceps.

 

[2Thick]

Thank you man.

---

Keep the iron grind going.

 

[SemiFunctionalHuman]

DAILY LOG – BACK / BICEPS

Date: 04/10/2026
Bodyweight: 232.4 lbs (9:00 am)
Sleep: 10:30pm - 5:30am
Energy/mood: 7/10
Session duration: 1 hour 3 minutes

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


Deadlift (Barbell, 2 minutes rest)
- Set 1(w): 45 lbs x 10
- Set 2(w): 135 lbs x 10
- Set 3: 225 lbs x 8
- Set 4: 225 lbs x 8
- Set 5: 225 lbs x 8
- Set 6: 225 lbs x 6

Bent Over Row (Barbell, 2 minutes rest)
- Set 1: 135 lbs x 12
- Set 2: 135 lbs x 12
- Set 3: 135 lbs x 12
- Set 4: 135 lbs x 12

One Arm Row (Dumbbell, 2 minutes rest)
- Set 1: 45 lbs x 10
- Set 2: 45 lbs x 10
- Set 3: 45 lbs x 10

Bicep Curl (Barbell, 2 minutes rest)
- Set 1: 95 lbs x 8 (7 foot Olympic bar)
- Set 2: 95 lbs x 8
- Set 3: 95 lbs x 8 (5-6 clean reps, 2-3 cheated up but held real slow all the way down)
- Set 4: 95 lbs x 6 (cheated the last rep but held down real slow all the way down)

Hammer Curl (Dumbbell, 2 minutes rest)
- Set 1: 35 lbs x 8
- Set 2: 35 lbs x 8 (Started cheating the last 2-3 reps, throwing the body to help get it up and holding slow on the down)
- Set 3: 35 lbs x 8 (Started cheating the last 2-3 reps, throwing the body to help get it up and holding slow on the down)

Shrug (Barbell, 1 minute rest)
- Set 1: 185 lbs x 8 (Traps can handle more, grip died before the muscle was done)
- Set 2: 185 lbs x 6 (Traps can handle more, grip died before the muscle was done)
- Hold time at top: 4-5 seconds

Notes:
- Tried a pre-workout today not sure if it really made a difference. Dosing probably sucks (didn't do much research) I don't recall all the small details I know I'm not a fan of beta alanine cause I get itchy skin without it so normally I buy all the separate powders and make my own but was just spur of the moment buy. I know it has 500mg of L-citrulline not sure the equivalent to citrulline malate off the top of my head but I remember in the past I was using like 6-8g of citrulline malate for pumps. Felt a little bit more of a pump but nothing crazy.

- Need to work on grip strength.

Nutrition:
Not tracking for a few days just eating around the same and planning out a different meal plan.

---

Picked up some more creatine and a pre-workout to try, will get bulk powders and start making my own again eventually. Grabbed some whey to try and see how my gut handles it, maybe I can get away with using it sparingly until my stomach fully heals. Figured I'd try before sinking the money into vegan stuff.. paying double the price for vegan stuff to get the same amount of protein.. it sucks.

---

Not really into posing haven't had much practice just the odd flex in the mirror but wanted to post something to look back on. Not really an update just coming up on a week just more so to look back on when I get some real updates.

---

Opinions on 2.5-5mg daily Cialis for pumps? Would you use this alone or still combine with a pre-work NO booster like citrulline malate? I would think it would be enough alone but just want anyone's 2 cents.

 

[SemiFunctionalHuman]

DAILY LOG – REST

Having a rest day today but couldn't just do nothing so did some arm pump work and shoulders.. it felt like a syn not too put in a little work.

Bicep Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 25 lbs x 15
- Set 5: 25 lbs x 15

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 25 lbs x 15
- Set 5: 25 lbs x 15

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

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

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

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

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

---

Had some gear land not jumping right into a cycle but any suggestions/recommendations/tips whatever it may be about a first cycle. Dosage, length etc. I was originally thinking on doing my first cycle on the higher end of therapeutic doses and to see how much body reacts like 250mg test E weekly for 10 weeks just a single vial to see how my body reacts and if I really get any energy/mood benefits from it. Obviously I've started working again since my original plan and thinking on maybe going a proper muscle building cycle like 400-500mg weekly for 12 weeks. I'm not trying to become the hulk or compete or anything just looking to experiment with mood/energy and if I'm going to be doing that I might as well take advantages of all the effects of the test because I know I can do the diet and put in the work no problem if I have a reason too and a goal in mind. I don't plan to have kids so I'm not worried about any of that stuff and a big part of me like logically if I'm doing the same work as the next guy and he's getting 2-3x results like sure I can say I did it naturally but like fuck if i know I can do it naturally myself it doesn't really make a difference if I use something to get to my goal quicker in my mind at least? Like it's not like I've never done the work before.

Being off for a while lifting again I'm gonna see some quick strength gains and get some muscle back from muscle memory what is everyone's opinion on dialing in the diet say back to around 3000-3200 calories, same breakfast but maybe like reduce lunch and dinner by half a cup of rice each and switch out the beef for chicken? Something like that. Then jump on 400-500mg test E weekly for 12 weeks say, first cycle but wouldn't be apposed to adding some anavar at the end been reading positive stuff about it maybe not firs the first cycle though? Opinions? Could be a wicked recomp?

I can do the work but I want something that will give me more energy, better mood and more drive. I guess I have taken PEDs before "Ephedrine" is considered a PED and I used to take that for pre-workout and now it's banned in Canada just a year or two ago you could buy it over counter. So part of me also feels on cycle I would have similar drive on test from reading but I actually have no experience with it personally. So even though I can do the work I do have that energy I'm used too I think from the ephedrine. Has anyone used ephedrine? Would you compare the energy and being able to contiously pump out reps similar to being on test? If you used epehdrine in the past and don't anymore does anyone know of similar supplements?

Anyone have opinions on first cycles?

 

[LevButlerov]

DAILY LOG – BACK / BICEPS

View attachment 212552

Date: 04/10/2026
Bodyweight: 232.4 lbs (9:00 am)
Sleep: 10:30pm - 5:30am
Energy/mood: 7/10
Session duration: 1 hour 3 minutes

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


Deadlift (Barbell, 2 minutes rest)
- Set 1(w): 45 lbs x 10
- Set 2(w): 135 lbs x 10
- Set 3: 225 lbs x 8
- Set 4: 225 lbs x 8
- Set 5: 225 lbs x 8
- Set 6: 225 lbs x 6

Bent Over Row (Barbell, 2 minutes rest)
- Set 1: 135 lbs x 12
- Set 2: 135 lbs x 12
- Set 3: 135 lbs x 12
- Set 4: 135 lbs x 12

One Arm Row (Dumbbell, 2 minutes rest)
- Set 1: 45 lbs x 10
- Set 2: 45 lbs x 10
- Set 3: 45 lbs x 10

Bicep Curl (Barbell, 2 minutes rest)
- Set 1: 95 lbs x 8 (7 foot Olympic bar)
- Set 2: 95 lbs x 8
- Set 3: 95 lbs x 8 (5-6 clean reps, 2-3 cheated up but held real slow all the way down)
- Set 4: 95 lbs x 6 (cheated the last rep but held down real slow all the way down)

Hammer Curl (Dumbbell, 2 minutes rest)
- Set 1: 35 lbs x 8
- Set 2: 35 lbs x 8 (Started cheating the last 2-3 reps, throwing the body to help get it up and holding slow on the down)
- Set 3: 35 lbs x 8 (Started cheating the last 2-3 reps, throwing the body to help get it up and holding slow on the down)

Shrug (Barbell, 1 minute rest)
- Set 1: 185 lbs x 8 (Traps can handle more, grip died before the muscle was done)
- Set 2: 185 lbs x 6 (Traps can handle more, grip died before the muscle was done)
- Hold time at top: 4-5 seconds

Notes:
- Tried a pre-workout today not sure if it really made a difference. Dosing probably sucks (didn't do much research) I don't recall all the small details I know I'm not a fan of beta alanine cause I get itchy skin without it so normally I buy all the separate powders and make my own but was just spur of the moment buy. I know it has 500mg of L-citrulline not sure the equivalent to citrulline malate off the top of my head but I remember in the past I was using like 6-8g of citrulline malate for pumps. Felt a little bit more of a pump but nothing crazy.

- Need to work on grip strength.

Nutrition:
Not tracking for a few days just eating around the same and planning out a different meal plan.

---

Picked up some more creatine and a pre-workout to try, will get bulk powders and start making my own again eventually. Grabbed some whey to try and see how my gut handles it, maybe I can get away with using it sparingly until my stomach fully heals. Figured I'd try before sinking the money into vegan stuff.. paying double the price for vegan stuff to get the same amount of protein.. it sucks.

View attachment 212553

View attachment 212554

---

Not really into posing haven't had much practice just the odd flex in the mirror but wanted to post something to look back on. Not really an update just coming up on a week just more so to look back on when I get some real updates.

View attachment 212555 View attachment 212556

---

Opinions on 2.5-5mg daily Cialis for pumps? Would you use this alone or still combine with a pre-work NO booster like citrulline malate? I would think it would be enough alone but just want anyone's 2 cents.

you look good in the pics nice and pumped
5mgs cialis is a good one ed perfect dose

DAILY LOG – REST

Having a rest day today but couldn't just do nothing so did some arm pump work and shoulders.. it felt like a syn not too put in a little work.

Bicep Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 25 lbs x 15
- Set 5: 25 lbs x 15

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 25 lbs x 15
- Set 5: 25 lbs x 15

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

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

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

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

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

---

Had some gear land not jumping right into a cycle but any suggestions/recommendations/tips whatever it may be about a first cycle. Dosage, length etc. I was originally thinking on doing my first cycle on the higher end of therapeutic doses and to see how much body reacts like 250mg test E weekly for 10 weeks just a single vial to see how my body reacts and if I really get any energy/mood benefits from it. Obviously I've started working again since my original plan and thinking on maybe going a proper muscle building cycle like 400-500mg weekly for 12 weeks. I'm not trying to become the hulk or compete or anything just looking to experiment with mood/energy and if I'm going to be doing that I might as well take advantages of all the effects of the test because I know I can do the diet and put in the work no problem if I have a reason too and a goal in mind. I don't plan to have kids so I'm not worried about any of that stuff and a big part of me like logically if I'm doing the same work as the next guy and he's getting 2-3x results like sure I can say I did it naturally but like fuck if i know I can do it naturally myself it doesn't really make a difference if I use something to get to my goal quicker in my mind at least? Like it's not like I've never done the work before.

Being off for a while lifting again I'm gonna see some quick strength gains and get some muscle back from muscle memory what is everyone's opinion on dialing in the diet say back to around 3000-3200 calories, same breakfast but maybe like reduce lunch and dinner by half a cup of rice each and switch out the beef for chicken? Something like that. Then jump on 400-500mg test E weekly for 12 weeks say, first cycle but wouldn't be apposed to adding some anavar at the end been reading positive stuff about it maybe not firs the first cycle though? Opinions? Could be a wicked recomp?

I can do the work but I want something that will give me more energy, better mood and more drive. I guess I have taken PEDs before "Ephedrine" is considered a PED and I used to take that for pre-workout and now it's banned in Canada just a year or two ago you could buy it over counter. So part of me also feels on cycle I would have similar drive on test from reading but I actually have no experience with it personally. So even though I can do the work I do have that energy I'm used too I think from the ephedrine. Has anyone used ephedrine? Would you compare the energy and being able to contiously pump out reps similar to being on test? If you used epehdrine in the past and don't anymore does anyone know of similar supplements?

Anyone have opinions on first cycles?

let me ask you first so you haven't been on any gear at all right? @SemiFunctionalHuman
you never did your own TRT either right?

 

[SemiFunctionalHuman]

you look good in the pics nice and pumped
5mgs cialis is a good one ed perfect dose

let me ask you first so you haven't been on any gear at all right? @SemiFunctionalHuman
you never did your own TRT either right?

Thank you man. Okay nope never tried SARMS or any type of anabolics. Heaviest thing was ephedrine which was mostly hard on the heart and more a stimulant but I love "ON" feeling. Like I could feel the blood flowing through my veins and slight euphoric feeling and I really enjoy that constant "ON" feeling. I've thought about SARMS but came to the conclusion it's for pussies who are scared of needles and if you're gonna do anything just stick to test base alone.

This would be my first cycle on anabolics. I've though about it since like 20 I've had friends irl start gear and get jacked they always tell me I should get on it that I will be life changing for me etc etc but I never felt like I had the discipline and now I feel I do. I've proven to myself that I have the discipline so now I'm really open to trying it. Also because I just want the experience.. I wanna feel what my body feels like juiced to the gills. LOL but I still want to be smart about it. I don't want to do it because it's popular right now cause some influencer is promoting it etc I hate those idiots half of them just share misinformation that you know if wrong if you just do the most basic research.

My plan was to do a test only cycle because obviously you will know that the sides are coming from that so as a beginner learning more about my body that would probably be the smartest. I've also done a lot of heavy drugs back in the day so part of me thinks I'd be able to handle add some anavar in near the end to get that dry lean look and to try to hold onto more of the muscle if I remember correctly but in the end would take someones advice who had real experience over what I think I could "handle".

I don't think mixing in tren and other stuff would be smart right away but again I don't have the experience to say that but from what I read first cycles are best done on test alone and then you know adding into another substance one at a time when you know how one works with your body so you can mitigate sides the best as possible?

So no full blast, no TRT just strong stimulants.

@LevButlerov

 

[SemiFunctionalHuman]

DAILY LOG – CHEST / TRICEPS

Date: 04/12/2026
Bodyweight: 234 lbs
Sleep: 1am-6am
Energy/mood: 7/10
Session duration: 1 hour 26 minutes

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

Bench Press (Barbell, 4 minutes rest)
- Set 1(w): 45 lbs x 10
- Set 2(w): 135 lbs x 10
- Set 3: 155 lbs x 3
- Set 4: 155 lbs x 3
- Set 5: 155 lbs x 3
- Set 6: 155 lbs x 3
- Set 7: 155 lbs x 2

Incline Bench Press (Dumbbell, 2 minutes rest)
- Set 1: 45 lbs x 10
- Set 2: 45 lbs x 10
- Set 3: 45 lbs x 7
- Set 4: 45 lbs x 6

Chest Fly (Dumbbell, 2 minutes rest)
- Set 1: 25 lbs x 10
- Set 2: 25 lbs x 8
- Set 3: 25 lbs x 8

Skullcrusher (E-Z Curl, 4 minutes rest)
- Set 1: 69 lbs x 3
- Set 2: 69 lbs x 3
- Set 3: 69 lbs x 3
- Set 4: 69 lbs x 3

Single Arm Tricep Extension (Dumbbell, 4 minutes rest)
- Set 1: 35 lbs x 3
- Set 2: 35 lbs x 3
- Set 3: 35 lbs x 3

Push Up (Bodyweight, 1 minute rest)
- Set 1(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)
- Set 2(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)

Notes:
- Will start doing a more strength focused weight next round for incline press and chest flys now that my body is getting used to moving again.
-
-

Nutrition:
- Calories: 3700 kcal
- Protein: 160g
- Carbs: 490g
- Fats: 130g
- Notes: Not currently tracking but staying around these macros while I do budgeting / meal planning stuff.

 

[LevButlerov]

Thank you man. Okay nope never tried SARMS or any type of anabolics. Heaviest thing was ephedrine which was mostly hard on the heart and more a stimulant but I love "ON" feeling. Like I could feel the blood flowing through my veins and slight euphoric feeling and I really enjoy that constant "ON" feeling. I've thought about SARMS but came to the conclusion it's for pussies who are scared of needles and if you're gonna do anything just stick to test base alone.

This would be my first cycle on anabolics. I've though about it since like 20 I've had friends irl start gear and get jacked they always tell me I should get on it that I will be life changing for me etc etc but I never felt like I had the discipline and now I feel I do. I've proven to myself that I have the discipline so now I'm really open to trying it. Also because I just want the experience.. I wanna feel what my body feels like juiced to the gills. LOL but I still want to be smart about it. I don't want to do it because it's popular right now cause some influencer is promoting it etc I hate those idiots half of them just share misinformation that you know if wrong if you just do the most basic research.

My plan was to do a test only cycle because obviously you will know that the sides are coming from that so as a beginner learning more about my body that would probably be the smartest. I've also done a lot of heavy drugs back in the day so part of me thinks I'd be able to handle add some anavar in near the end to get that dry lean look and to try to hold onto more of the muscle if I remember correctly but in the end would take someones advice who had real experience over what I think I could "handle".

I don't think mixing in tren and other stuff would be smart right away but again I don't have the experience to say that but from what I read first cycles are best done on test alone and then you know adding into another substance one at a time when you know how one works with your body so you can mitigate sides the best as possible?

So no full blast, no TRT just strong stimulants.

@LevButlerov

ok i just went through your post again, have you done new bloods? @SemiFunctionalHuman

 

[LevButlerov]

DAILY LOG – CHEST / TRICEPS

Date: 04/12/2026
Bodyweight: 234 lbs
Sleep: 1am-6am
Energy/mood: 7/10
Session duration: 1 hour 26 minutes

View attachment 213594

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

Bench Press (Barbell, 4 minutes rest)
- Set 1(w): 45 lbs x 10
- Set 2(w): 135 lbs x 10
- Set 3: 155 lbs x 3
- Set 4: 155 lbs x 3
- Set 5: 155 lbs x 3
- Set 6: 155 lbs x 3
- Set 7: 155 lbs x 2

Incline Bench Press (Dumbbell, 2 minutes rest)
- Set 1: 45 lbs x 10
- Set 2: 45 lbs x 10
- Set 3: 45 lbs x 7
- Set 4: 45 lbs x 6

Chest Fly (Dumbbell, 2 minutes rest)
- Set 1: 25 lbs x 10
- Set 2: 25 lbs x 8
- Set 3: 25 lbs x 8

Skullcrusher (E-Z Curl, 4 minutes rest)
- Set 1: 69 lbs x 3
- Set 2: 69 lbs x 3
- Set 3: 69 lbs x 3
- Set 4: 69 lbs x 3

Single Arm Tricep Extension (Dumbbell, 4 minutes rest)
- Set 1: 35 lbs x 3
- Set 2: 35 lbs x 3
- Set 3: 35 lbs x 3

Push Up (Bodyweight, 1 minute rest)
- Set 1(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)
- Set 2(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)

Notes:
- Will start doing a more strength focused weight next round for incline press and chest flys now that my body is getting used to moving again.
-
-

Nutrition:
- Calories: 3700 kcal
- Protein: 160g
- Carbs: 490g
- Fats: 130g
- Notes: Not currently tracking but staying around these macros while I do budgeting / meal planning stuff.

strong training but you need to drop your weights and start doing more reps 15-20 reps minimum

 

[stevesmi]

DAILY LOG – CHEST / TRICEPS

Date: 04/12/2026
Bodyweight: 234 lbs
Sleep: 1am-6am
Energy/mood: 7/10
Session duration: 1 hour 26 minutes

View attachment 213594

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

Bench Press (Barbell, 4 minutes rest)
- Set 1(w): 45 lbs x 10
- Set 2(w): 135 lbs x 10
- Set 3: 155 lbs x 3
- Set 4: 155 lbs x 3
- Set 5: 155 lbs x 3
- Set 6: 155 lbs x 3
- Set 7: 155 lbs x 2

Incline Bench Press (Dumbbell, 2 minutes rest)
- Set 1: 45 lbs x 10
- Set 2: 45 lbs x 10
- Set 3: 45 lbs x 7
- Set 4: 45 lbs x 6

Chest Fly (Dumbbell, 2 minutes rest)
- Set 1: 25 lbs x 10
- Set 2: 25 lbs x 8
- Set 3: 25 lbs x 8

Skullcrusher (E-Z Curl, 4 minutes rest)
- Set 1: 69 lbs x 3
- Set 2: 69 lbs x 3
- Set 3: 69 lbs x 3
- Set 4: 69 lbs x 3

Single Arm Tricep Extension (Dumbbell, 4 minutes rest)
- Set 1: 35 lbs x 3
- Set 2: 35 lbs x 3
- Set 3: 35 lbs x 3

Push Up (Bodyweight, 1 minute rest)
- Set 1(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)
- Set 2(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)

Notes:
- Will start doing a more strength focused weight next round for incline press and chest flys now that my body is getting used to moving again.
-
-

Nutrition:
- Calories: 3700 kcal
- Protein: 160g
- Carbs: 490g
- Fats: 130g
- Notes: Not currently tracking but staying around these macros while I do budgeting / meal planning stuff.

@SemiFunctionalHuman chest fly and skull crushers are looking good. This is some good volume; you're never gonna go wrong.

 

[ROIDDERS]

DAILY LOG – CHEST / TRICEPS

Date: 04/12/2026
Bodyweight: 234 lbs
Sleep: 1am-6am
Energy/mood: 7/10
Session duration: 1 hour 26 minutes

View attachment 213594

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

Bench Press (Barbell, 4 minutes rest)
- Set 1(w): 45 lbs x 10
- Set 2(w): 135 lbs x 10
- Set 3: 155 lbs x 3
- Set 4: 155 lbs x 3
- Set 5: 155 lbs x 3
- Set 6: 155 lbs x 3
- Set 7: 155 lbs x 2

Incline Bench Press (Dumbbell, 2 minutes rest)
- Set 1: 45 lbs x 10
- Set 2: 45 lbs x 10
- Set 3: 45 lbs x 7
- Set 4: 45 lbs x 6

Chest Fly (Dumbbell, 2 minutes rest)
- Set 1: 25 lbs x 10
- Set 2: 25 lbs x 8
- Set 3: 25 lbs x 8

Skullcrusher (E-Z Curl, 4 minutes rest)
- Set 1: 69 lbs x 3
- Set 2: 69 lbs x 3
- Set 3: 69 lbs x 3
- Set 4: 69 lbs x 3

Single Arm Tricep Extension (Dumbbell, 4 minutes rest)
- Set 1: 35 lbs x 3
- Set 2: 35 lbs x 3
- Set 3: 35 lbs x 3

Push Up (Bodyweight, 1 minute rest)
- Set 1(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)
- Set 2(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)

Notes:
- Will start doing a more strength focused weight next round for incline press and chest flys now that my body is getting used to moving again.
-
-

Nutrition:
- Calories: 3700 kcal
- Protein: 160g
- Carbs: 490g
- Fats: 130g
- Notes: Not currently tracking but staying around these macros while I do budgeting / meal planning stuff.

Keep up the good work on this. You're not going to go wrong with this type of volume. I think it's perfect and I love that you're doing push-ups, even if they are horrible. @SemiFunctionalHuman

 

[Ulter]

Nice job on the daily log update. @SemiFunctionalHuman hitting a nice chest and tricep day is always fun.

DAILY LOG – CHEST / TRICEPS

Date: 04/12/2026
Bodyweight: 234 lbs
Sleep: 1am-6am
Energy/mood: 7/10
Session duration: 1 hour 26 minutes

View attachment 213594

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

Bench Press (Barbell, 4 minutes rest)
- Set 1(w): 45 lbs x 10
- Set 2(w): 135 lbs x 10
- Set 3: 155 lbs x 3
- Set 4: 155 lbs x 3
- Set 5: 155 lbs x 3
- Set 6: 155 lbs x 3
- Set 7: 155 lbs x 2

Incline Bench Press (Dumbbell, 2 minutes rest)
- Set 1: 45 lbs x 10
- Set 2: 45 lbs x 10
- Set 3: 45 lbs x 7
- Set 4: 45 lbs x 6

Chest Fly (Dumbbell, 2 minutes rest)
- Set 1: 25 lbs x 10
- Set 2: 25 lbs x 8
- Set 3: 25 lbs x 8

Skullcrusher (E-Z Curl, 4 minutes rest)
- Set 1: 69 lbs x 3
- Set 2: 69 lbs x 3
- Set 3: 69 lbs x 3
- Set 4: 69 lbs x 3

Single Arm Tricep Extension (Dumbbell, 4 minutes rest)
- Set 1: 35 lbs x 3
- Set 2: 35 lbs x 3
- Set 3: 35 lbs x 3

Push Up (Bodyweight, 1 minute rest)
- Set 1(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)
- Set 2(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)

Notes:
- Will start doing a more strength focused weight next round for incline press and chest flys now that my body is getting used to moving again.
-
-

Nutrition:
- Calories: 3700 kcal
- Protein: 160g
- Carbs: 490g
- Fats: 130g
- Notes: Not currently tracking but staying around these macros while I do budgeting / meal planning stuff.

 

[SemiFunctionalHuman]

ok i just went through your post again, have you done new bloods? @SemiFunctionalHuman

Just the ones from 2 weeks ago are most recent.

strong training but you need to drop your weights and start doing more reps 15-20 reps minimum

Okay I can do that. I was planning 3 strength days and 3 hypertrophy days. Would you say it would be better to stick to 15-20 rep range for all 6 days or keep the 3 strength days with heavy weights in 3-6 rep range and instead of 8-12 rep range on hypertrophy days move to a weight I can do 15-20 reps with for those 3 days?

@SemiFunctionalHuman chest fly and skull crushers are looking good. This is some good volume; you're never gonna go wrong.

Thanks. Can feel my body starting fill out a bit and getting used to the movements again. Feeling good getting back at it.

Keep up the good work on this. You're not going to go wrong with this type of volume. I think it's perfect and I love that you're doing push-ups, even if they are horrible. @SemiFunctionalHuman

Thanks for the feedback. Once my body adjusts and I get some of my base strength back I will add in some more stuff like triceps kickbacks and over head extension with the triceps bar and keep adding more pushups for the finisher as they get stronger.

Nice job on the daily log update. @SemiFunctionalHuman hitting a nice chest and tricep day is always fun.

Thanks man. I always love a nice chest pump feels wicked. Probably my favorite day out of them all. haha

 

[Mobster]

1am-6am

Why you going to sleep at 1am?

 

[stevesmi]

Thanks. Can feel my body starting fill out a bit and getting used to the movements again. Feeling good getting back at it.

that is good progress

 

[2Thick]

Just the ones from 2 weeks ago are most recent.

View attachment 213858


Okay I can do that. I was planning 3 strength days and 3 hypertrophy days. Would you say it would be better to stick to 15-20 rep range for all 6 days or keep the 3 strength days with heavy weights in 3-6 rep range and instead of 8-12 rep range on hypertrophy days move to a weight I can do 15-20 reps with for those 3 days?


Thanks. Can feel my body starting fill out a bit and getting used to the movements again. Feeling good getting back at it.


Thanks for the feedback. Once my body adjusts and I get some of my base strength back I will add in some more stuff like triceps kickbacks and over head extension with the triceps bar and keep adding more pushups for the finisher as they get stronger.


Thanks man. I always love a nice chest pump feels wicked. Probably my favorite day out of them all. haha

@SemiFunctionalHuman overall a fantastic job with this update. Doing three strength days and three hypertrophy days is a heck of a goal. You can always throw in an extra rest day here and there if you need it.

 

[ceo]

DAILY LOG – CHEST / TRICEPS

Date: 04/12/2026
Bodyweight: 234 lbs
Sleep: 1am-6am
Energy/mood: 7/10
Session duration: 1 hour 26 minutes

View attachment 213594

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

Bench Press (Barbell, 4 minutes rest)
- Set 1(w): 45 lbs x 10
- Set 2(w): 135 lbs x 10
- Set 3: 155 lbs x 3
- Set 4: 155 lbs x 3
- Set 5: 155 lbs x 3
- Set 6: 155 lbs x 3
- Set 7: 155 lbs x 2

Incline Bench Press (Dumbbell, 2 minutes rest)
- Set 1: 45 lbs x 10
- Set 2: 45 lbs x 10
- Set 3: 45 lbs x 7
- Set 4: 45 lbs x 6

Chest Fly (Dumbbell, 2 minutes rest)
- Set 1: 25 lbs x 10
- Set 2: 25 lbs x 8
- Set 3: 25 lbs x 8

Skullcrusher (E-Z Curl, 4 minutes rest)
- Set 1: 69 lbs x 3
- Set 2: 69 lbs x 3
- Set 3: 69 lbs x 3
- Set 4: 69 lbs x 3

Single Arm Tricep Extension (Dumbbell, 4 minutes rest)
- Set 1: 35 lbs x 3
- Set 2: 35 lbs x 3
- Set 3: 35 lbs x 3

Push Up (Bodyweight, 1 minute rest)
- Set 1(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)
- Set 2(f): 2 (Horrible push ups, terrible from, my arms are dead at this point)

Notes:
- Will start doing a more strength focused weight next round for incline press and chest flys now that my body is getting used to moving again.
-
-

Nutrition:
- Calories: 3700 kcal
- Protein: 160g
- Carbs: 490g
- Fats: 130g
- Notes: Not currently tracking but staying around these macros while I do budgeting / meal planning stuff.

Bros, hell yeah! I like to chest fly and the skull crushers. You're not going to go wrong with push-ups as well. @SemiFunctionalHuman

 

[LevButlerov]

Just the ones from 2 weeks ago are most recent.

View attachment 213858


Okay I can do that. I was planning 3 strength days and 3 hypertrophy days. Would you say it would be better to stick to 15-20 rep range for all 6 days or keep the 3 strength days with heavy weights in 3-6 rep range and instead of 8-12 rep range on hypertrophy days move to a weight I can do 15-20 reps with for those 3 days?


Thanks. Can feel my body starting fill out a bit and getting used to the movements again. Feeling good getting back at it.


Thanks for the feedback. Once my body adjusts and I get some of my base strength back I will add in some more stuff like triceps kickbacks and over head extension with the triceps bar and keep adding more pushups for the finisher as they get stronger.


Thanks man. I always love a nice chest pump feels wicked. Probably my favorite day out of them all. haha

Just the ones from 2 weeks ago are most recent.

test not bad but e2 so low did you use some anti Es? @SemiFunctionalHuman

Okay I can do that. I was planning 3 strength days and 3 hypertrophy days. Would you say it would be better to stick to 15-20 rep range for all 6 days or keep the 3 strength days with heavy weights in 3-6 rep range and instead of 8-12 rep range on hypertrophy days move to a weight I can do 15-20 reps with for those 3 days?

i would say all training 15-20 rep range but train only 5 days per week and 1 day cardio

 

[SemiFunctionalHuman]

1am-6am

Why you going to sleep at 1am?

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

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

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

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

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

that is good progress

Thanks brother man.

@SemiFunctionalHuman overall a fantastic job with this update. Doing three strength days and three hypertrophy days is a heck of a goal. You can always throw in an extra rest day here and there if you need it.

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

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

Bros, hell yeah! I like to chest fly and the skull crushers. You're not going to go wrong with push-ups as well. @SemiFunctionalHuman

Thanks bro. Appreciate it.

test not bad but e2 so low did you use some anti Es? @SemiFunctionalHuman

i would say all training 15-20 rep range but train only 5 days per week and 1 day cardio

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

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

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

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

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

---

I just want to say I appreciate all you guys and the support. It's definitely more motivation then if I was training alone and not logging. I can't really show my appreciation much right now but know just little check ins are appreciated and mean something.

 

[LevButlerov]

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

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

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

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

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

---

I just want to say I appreciate all you guys and the support. It's definitely more motivation then if I was training alone and not logging. I can't really show my appreciation much right now but know just little check ins are appreciated and mean something.

you can go into TRT if you'd like and i dont think weed will be an issue, you just need to control hunger
you might be prime candidate for TRT and retatrutide @SemiFunctionalHuman

 

[SemiFunctionalHuman]

DAILY LOG – ACTIVE REST DAY

Taking a rest day today got out for a good walk a few times then pulled the jetski out for an hour. Lots of stand up riding some decent waves got some air and a few 180s off. Got the heart rate up and my body is feeling it for sure.

---

you can go into TRT if you'd like and i dont think weed will be an issue, you just need to control hunger
you might be prime candidate for TRT and retatrutide @SemiFunctionalHuman

Any recommendations on dosage / length for both? I see people say start 1mg reta work your way up, some people say start at and stay at 2-3mg. What do you think would be a good TRT dose like 125mg weekly or lower? Would this just be like pushing the free test upwards of the maximum tested limit? Of course there is countless threads about it but any insight based on the blood work would be great. I really do lose weight quick but yeah the hunger at night gets me sometimes, I wouldn't be apposed to trying reta. @LevButlerov

 

[LevButlerov]

DAILY LOG – ACTIVE REST DAY

Taking a rest day today got out for a good walk a few times then pulled the jetski out for an hour. Lots of stand up riding some decent waves got some air and a few 180s off. Got the heart rate up and my body is feeling it for sure.

View attachment 214423View attachment 214426

---

Any recommendations on dosage / length for both? I see people say start 1mg reta work your way up, some people say start at and stay at 2-3mg. What do you think would be a good TRT dose like 125mg weekly or lower? Would this just be like pushing the free test upwards of the maximum tested limit? Of course there is countless threads about it but any insight based on the blood work would be great. I really do lose weight quick but yeah the hunger at night gets me sometimes, I wouldn't be apposed to trying reta. @LevButlerov

looks like a fun day

on the dosages I would start at 150/week but you pin before? @SemiFunctionalHuman

 

[SemiFunctionalHuman]

looks like a fun day

on the dosages I would start at 150/week but you pin before? @SemiFunctionalHuman

It was good. A little chilly but whatever. I’m Canadian it’s basically summer now. Haha

Okay thanks and I’ve done sub q in my stomach for eczema shots not test, like 2 inch’s away from the belly button 45 degree angle. I grabbed 18g needles for pulling the oil and then 30g half inch for the sub q injections. So like with test e I would think like 75mg twice weekly in like Monday and Thursday seems to be good from what I’ve read? @LevButlerov

 

[ROIDDERS]

Thanks for the feedback. Once my body adjusts and I get some of my base strength back I will add in some more stuff like triceps kickbacks and over head extension with the triceps bar and keep adding more pushups for the finisher as they get stronger.

That sounds like a good plan.

 

[2Thick]

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

For sure man, hopefully the extra rest days can help.

 

[Ulter]

Thanks man. I always love a nice chest pump feels wicked. Probably my favorite day out of them all. haha

nothing beats a nice chest pump. I agree with you.

 

[SemiFunctionalHuman]

DAILY LOG – BACK / BICEPS

Date: 04/14/2026
Bodyweight: 232.4 lbs (10:30 am)
Sleep: 11:30pm - 6:30am
Energy/mood: 9/10
Session duration: 1 hour 20 minutes

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


Deadlift (Barbell, 2 minutes rest)
- Set 1(w): 45 lbs x 10
- Set 2(w): 115 lbs x 10
- Set 3: 135 lbs x 20
- Set 4: 135 lbs x 20
- Set 5: 135 lbs x 20
- Set 6: 135 lbs x 15

Bent Over Row (Barbell, 2 minutes rest)
- Set 1: 135 lbs x 18
- Set 2: 135 lbs x 12
- Set 3: (Skipped today lower back feeling it from the ride yesterday and the dead lifts)
- Set 4: (Skipped today lower back feeling it from the ride yesterday and the dead lifts)

Chest Supported Incline Bat Wing Row (Dumbbell, 2 minutes rest)
- Set 1: 45 lbs x 20
- Set 2: 45 lbs x 17
- Set 3: 45 lbs x 15

One Arm Row (Dumbbell, 2 minutes rest)
- Set 1: 45 lbs x 20
- Set 2: 45 lbs x 16
- Set 3: 45 lbs x 15

Bicep Curl (Barbell, 2 minutes rest)
- Set 1: 69 lbs x 15 (E-Z Curl bar, clean reps)
- Set 2: 69 lbs x 15 (Cheated up throwing my body into it, held slow on the down for the last 4-5 reps)
- Set 3: 69 lbs x 10
- Set 4: 69 lbs x 10

Hammer Curl (Dumbbell, 2 minutes rest)
- Set 1: 25 lbs x 15
- Set 2: 25 lbs x 15 (Cheated the last 2-3 reps, throwing my body to help get it up and holding slow on the down)
- Set 3: 25 lbs x 15 (Cheated the last 2-3 reps, throwing my body to help get it up and holding slow on the down)

Shrug (Barbell, 1 minute rest)
- Set 1: 135 lbs x 15 (Traps can handle more, grip died before the muscle was done)
- Set 2: 135 lbs x 15 (Traps can handle more, grip died before the muscle was done)
- Hold time at top: 4-5 seconds

Notes:
- Need to work on grip strength.

Nutrition:
Not tracking perfectly right now will start tracking this again in the next week or so.

Started TRT dose last night I did 0.3 ml so 75mg on a 3ml syringe using a 30g half inch needle. Going to be going to a 27g for sure maybe even 25g. The 30g was slow which isn't a big deal to me but I really had to put force into it which cause me to move the needle around too much. It didn't bother me though just felt like more work than it needed to be. I plan to do Mondays and Thursdays.

Going to be picking up some dietary stuff to try and heal my gut and fix my skin issues should help with grip strength also.

---

That sounds like a good plan.

Thanks I guess time will tell.

For sure man, hopefully the extra rest days can help.

Yeah it should be good, I hate resting tho. lol

nothing beats a nice chest pump. I agree with you.

100% it will make you feel like you're on top of the world. haha

 

[LevButlerov]

It was good. A little chilly but whatever. I’m Canadian it’s basically summer now. Haha

Okay thanks and I’ve done sub q in my stomach for eczema shots not test, like 2 inch’s away from the belly button 45 degree angle. I grabbed 18g needles for pulling the oil and then 30g half inch for the sub q injections. So like with test e I would think like 75mg twice weekly in like Monday and Thursday seems to be good from what I’ve read? @LevButlerov

you can also do IM do you know how to do IM pins? @SemiFunctionalHuman check https://trtinjections.com

 

[HarleyGuy]

you can also do IM do you know how to do IM pins? @SemiFunctionalHuman check https://trtinjections.com

Just got caught up on your log @SemiFunctionalHuman and I agree with @LevButlerov to consider the route of IM.
150mg is the standard TRT starting point.
Your DNA must be unique and you're lucky because that looks like TRT bloodwork with possibly an AI in there too. Again, lucky so let's use that and keep that where it is or higher and get bloodwork again you can post for us.

Keep up the detail and honesty in your log I love that you don't shy away from just putting it all out there for us you're doing great bro!

 

[2Thick]

Yeah it should be good, I hate resting tho. lol

It makes you appreciate when you are in the gym.

 

[Ulter]

100% it will make you feel like you're on top of the world. haha

yeah it's an amazing alpha feeling pumping that iron.

 

[SemiFunctionalHuman]

DAILY LOG – SHOULDERS

Date: 04/15/2026
Bodyweight: 232.0 lbs (3:33 pm)
Sleep: 8:00 pm - 1:30 am, 1:40 am - 4:30 am
Energy/mood: 9/10
Session duration: 43 minutes

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

Working on the apartment today up and down the ladder, sanding and painting etc and went for hour and a half jetski ride. Honestly just looked for an excuse to skip leg day today because I wasn't feeling it. Still hit shoulders though.

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

Lateral Raise (Dumbbell, 2 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 18
- Set 4: 15 lbs x 16

Bent-over Lateral Raise (Dumbbell, 2 minute rest)
- Set 1: 15 lbs x 16
- Set 2: 15 lbs x 15
- Set 3: 15 lbs x 15
- Set 4: 15 lbs x 15

---

you can also do IM do you know how to do IM pins? @SemiFunctionalHuman check https://trtinjections.com

I get the concept but never done it. Mostly the same but having to pull back and check for blood to make sure nothing was hit? I will check out that website here soon. What is the benefits to IM. It's going to work quicker and won't take as long to saturate? Is there any benefit like more of it gets used? I just went with SubQ because I've done it before and I've read with newer research they find that in the long run it works the same and doing SubQ less chance of tissue damage etc so for something like test I felt SubQ is superior in that way if you're not in a rush and can reduce damage, might as well? Some oils have to be done IM tho if I'm correct? @LevButlerov

Just got caught up on your log @SemiFunctionalHuman and I agree with @LevButlerov to consider the route of IM.
150mg is the standard TRT starting point.
Your DNA must be unique and you're lucky because that looks like TRT bloodwork with possibly an AI in there too. Again, lucky so let's use that and keep that where it is or higher and get bloodwork again you can post for us.

Keep up the detail and honesty in your log I love that you don't shy away from just putting it all out there for us you're doing great bro!

Okay cool yeah I will look into that website and yeah I don't know much about it just had basic DNA testing for 23andme. I know I'm 99.6% Northern European and I have 94% more neanderthal DNA then anyone else on 23andme. ooo me lift, weight heavy, yes.

I don't know anything about DNA but I remember reading on here about like Europeans reacting to something differently and wondered if that would probably effect me being born and raised in Canada is it a DNA thing or like has to do with the environment and actually living there. Totally forget what it was about but made me wonder at the time.

Iunno that's about all I know or could tell you about my DNA. I've never taken any Ai ever in my life. Unless it was unintentional.

Also yeah I don't really care I'm not hiding from anyone. I'm an open book. I'm just out here living my life and trying to experience as much as I can. Obviously the majority of guys here are more educated than I am so I just try to share as much as I can so I can get as much feedback as I can. @HarleyGuy

It makes you appreciate when you are in the gym.

Yeah, you know I never really looked at it that way.

yeah it's an amazing alpha feeling pumping that iron.

Hell yeah, glad to be back at it.

 

[LevButlerov]

I get the concept but never done it. Mostly the same but having to pull back and check for blood to make sure nothing was hit? I will check out that website here soon. What is the benefits to IM. It's going to work quicker and won't take as long to saturate? Is there any benefit like more of it gets used? I just went with SubQ because I've done it before and I've read with newer research they find that in the long run it works the same and doing SubQ less chance of tissue damage etc so for something like test I felt SubQ is superior in that way if you're not in a rush and can reduce damage, might as well? Some oils have to be done IM tho if I'm correct? @LevButlerov

Yes you can just do sub q if you comfortable with it, shouldn't be an issue oils can go both just big doses better im @SemiFunctionalHuman

 

[LevButlerov]

Date: 04/15/2026
Bodyweight: 232.0 lbs (3:33 pm)
Sleep: 8:00 pm - 1:30 am, 1:40 am - 4:30 am
Energy/mood: 9/10
Session duration: 43 minutes

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

Working on the apartment today up and down the ladder, sanding and painting etc and went for hour and a half jetski ride. Honestly just looked for an excuse to skip leg day today because I wasn't feeling it. Still hit shoulders though.

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

Lateral Raise (Dumbbell, 2 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 18
- Set 4: 15 lbs x 16

Bent-over Lateral Raise (Dumbbell, 2 minute rest)
- Set 1: 15 lbs x 16
- Set 2: 15 lbs x 15
- Set 3: 15 lbs x 15
- Set 4: 15 lbs x 15

good training today but how much cardio? @SemiFunctionalHuman

 

[SemiFunctionalHuman]

Yes you can just do sub q if you comfortable with it, shouldn't be an issue oils can go both just big doses better im @SemiFunctionalHuman

Okay yeah I will learn IM eventually though. I think SubQ is the go for test so. I don't know much about tissue damage etc but if you can do test SubQ and save on any damage then for oils that have to be IM only you have less tissue to deal with and more property to work with. Also my hand aren't very steady, not sure if I trust myself putting more than half and inch needle in. After a few months I'll probably get a steadier hand though.

good training today but how much cardio? @SemiFunctionalHuman

Thanks and I got out for about hour and a half ride. I don't know exactly how many calories I would burn but searching about it shows like 300-700 calories depending on riding style and conditions. I try to go out on days that have 3-5 foot waves. I got a spark trixx so it's literally like a dirt bike on water. I'm standing up and hitting waves like a whoop section, I launch the thing take the whole thing outta the water, I launch 180s off waves taking the whole machine outta the water and landing backwards. It's cardio and a full body workout. Sometimes the next day it feels like I did a leg day the day before but I was just out riding. Like wanting to roll outta bed type of legs and my arms and everything else feel it for sure. I get to the point where jumping waves and my arms have a hard time holding on.

 

[SemiFunctionalHuman]

DAILY LOG – CHEST / TRICEPS

Date: 04/16/2026
Bodyweight: 232.2 lbs
Sleep: 11:30 pm - 6:40 am
Energy/mood: 6/10
Session duration: 1 hour 23 minutes

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

Bench Press (Barbell, 2 minutes rest, 1 minute rest on warm-ups)
- Set 1: 45 lbs x 15 (w)
- Set 2: 115 lbs x 15 (w) (Seeing what weight I could do for 15-25)
- Set 3: 115 lbs x 13
- Set 4: 95 lbs x 15
- Set 5: 95 lbs x 15
- Set 6: 95 lbs x 13
- Set 7: 95 lbs x 10

Incline Bench Press (Dumbbell, 2 minutes rest)
- Set 1: 35 lbs x 15
- Set 2: 35 lbs x 13
- Set 3: 25 lbs x 17
- Set 4: 25 lbs x 15

Chest Fly (Dumbbell, 2 minutes rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20

Skull crusher (E-Z Curl, 2 minutes rest)
- Set 1: 19 lbs x 25
- Set 2: 29 lbs x 20
- Set 3: 29 lbs x 20
- Set 4: 29 lbs x 17

Single Arm Triceps Extension (Dumbbell, 2 minutes rest)
- Set 1: 15 lbs x 15
- Set 2: 15 lbs x 15
- Set 3: 15 lbs x 15

Triceps Kickback (Dumbbell, 4 minutes rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Triceps Extension (Dumbbell, 4 minutes rest)
- Set 1: 25 lbs x 25 (f)
- Set 2: 25 lbs x 20 (f)

Notes:
-

Nutrition:
- Calories:
- Protein:
- Carbs:
- Fats:

- Nutrition Notes: Not currently tracking just eating up what I got and switching to the macros below for a couple months when the order gets here.

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

---

@LevButlerov For this type of training would you drop the weight to make sure you can push out at least 15 reps or continue the same weight until you build the strength to push out 15-25 reps? I dropped today to make sure I can try to hit the range for the most part.

 

[LevButlerov]

Okay yeah I will learn IM eventually though. I think SubQ is the go for test so. I don't know much about tissue damage etc but if you can do test SubQ and save on any damage then for oils that have to be IM only you have less tissue to deal with and more property to work with. Also my hand aren't very steady, not sure if I trust myself putting more than half and inch needle in. After a few months I'll probably get a steadier hand though.


Thanks and I got out for about hour and a half ride. I don't know exactly how many calories I would burn but searching about it shows like 300-700 calories depending on riding style and conditions. I try to go out on days that have 3-5 foot waves. I got a spark trixx so it's literally like a dirt bike on water. I'm standing up and hitting waves like a whoop section, I launch the thing take the whole thing outta the water, I launch 180s off waves taking the whole machine outta the water and landing backwards. It's cardio and a full body workout. Sometimes the next day it feels like I did a leg day the day before but I was just out riding. Like wanting to roll outta bed type of legs and my arms and everything else feel it for sure. I get to the point where jumping waves and my arms have a hard time holding on.

View attachment 215913

1.5hrs good cardio the key is keeping cardio high and getting it up @SemiFunctionalHuman i dont know about water sports tbh but i mean normal cardio

 

[LevButlerov]

DAILY LOG – CHEST / TRICEPS

Date: 04/16/2026
Bodyweight: 232.2 lbs
Sleep: 11:30 pm - 6:40 am
Energy/mood: 6/10
Session duration: 1 hour 23 minutes

View attachment 216025View attachment 216026

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

Bench Press (Barbell, 2 minutes rest, 1 minute rest on warm-ups)
- Set 1: 45 lbs x 15 (w)
- Set 2: 115 lbs x 15 (w) (Seeing what weight I could do for 15-25)
- Set 3: 115 lbs x 13
- Set 4: 95 lbs x 15
- Set 5: 95 lbs x 15
- Set 6: 95 lbs x 13
- Set 7: 95 lbs x 10

Incline Bench Press (Dumbbell, 2 minutes rest)
- Set 1: 35 lbs x 15
- Set 2: 35 lbs x 13
- Set 3: 25 lbs x 17
- Set 4: 25 lbs x 15

Chest Fly (Dumbbell, 2 minutes rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20

Skull crusher (E-Z Curl, 2 minutes rest)
- Set 1: 19 lbs x 25
- Set 2: 29 lbs x 20
- Set 3: 29 lbs x 20
- Set 4: 29 lbs x 17

Single Arm Triceps Extension (Dumbbell, 2 minutes rest)
- Set 1: 15 lbs x 15
- Set 2: 15 lbs x 15
- Set 3: 15 lbs x 15

Triceps Kickback (Dumbbell, 4 minutes rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Triceps Extension (Dumbbell, 4 minutes rest)
- Set 1: 25 lbs x 25 (f)
- Set 2: 25 lbs x 20 (f)

Notes:
-

Nutrition:
- Calories:
- Protein:
- Carbs:
- Fats:

- Nutrition Notes: Not currently tracking just eating up what I got and switching to the macros below for a couple months when the order gets here.

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

---

@LevButlerov For this type of training would you drop the weight to make sure you can push out at least 15 reps or continue the same weight until you build the strength to push out 15-25 reps? I dropped today to make sure I can try to hit the range for the most part.

I would drop the weights and make sure you can do 20-25 reps without 4min rest, try to get 1 min max rest as you pump up @SemiFunctionalHuman we are looking for volume+cardio

protein boost up to 220-250 and get carbs to 200 level with fats around 90
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

 

[Yuri]

DAILY LOG – CHEST / TRICEPS

Date: 04/16/2026
Bodyweight: 232.2 lbs
Sleep: 11:30 pm - 6:40 am
Energy/mood: 6/10
Session duration: 1 hour 23 minutes

View attachment 216025View attachment 216026

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

Bench Press (Barbell, 2 minutes rest, 1 minute rest on warm-ups)
- Set 1: 45 lbs x 15 (w)
- Set 2: 115 lbs x 15 (w) (Seeing what weight I could do for 15-25)
- Set 3: 115 lbs x 13
- Set 4: 95 lbs x 15
- Set 5: 95 lbs x 15
- Set 6: 95 lbs x 13
- Set 7: 95 lbs x 10

Incline Bench Press (Dumbbell, 2 minutes rest)
- Set 1: 35 lbs x 15
- Set 2: 35 lbs x 13
- Set 3: 25 lbs x 17
- Set 4: 25 lbs x 15

Chest Fly (Dumbbell, 2 minutes rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20

Skull crusher (E-Z Curl, 2 minutes rest)
- Set 1: 19 lbs x 25
- Set 2: 29 lbs x 20
- Set 3: 29 lbs x 20
- Set 4: 29 lbs x 17

Single Arm Triceps Extension (Dumbbell, 2 minutes rest)
- Set 1: 15 lbs x 15
- Set 2: 15 lbs x 15
- Set 3: 15 lbs x 15

Triceps Kickback (Dumbbell, 4 minutes rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Triceps Extension (Dumbbell, 4 minutes rest)
- Set 1: 25 lbs x 25 (f)
- Set 2: 25 lbs x 20 (f)

Notes:
-

Nutrition:
- Calories:
- Protein:
- Carbs:
- Fats:

- Nutrition Notes: Not currently tracking just eating up what I got and switching to the macros below for a couple months when the order gets here.

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

---

@LevButlerov For this type of training would you drop the weight to make sure you can push out at least 15 reps or continue the same weight until you build the strength to push out 15-25 reps? I dropped today to make sure I can try to hit the range for the most part.

Good start to the log and the daily update to bro!

Love the name to keep up the hard work

 

[Grumpy]

Definitely good start to the log
Solid workout for sure
Agree with lev regarding rest time and reps

 

[SemiFunctionalHuman]

1.5hrs good cardio the key is keeping cardio high and getting it up @SemiFunctionalHuman i dont know about water sports tbh but i mean normal cardio

I would drop the weights and make sure you can do 20-25 reps without 4min rest, try to get 1 min max rest as you pump up @SemiFunctionalHuman we are looking for volume+cardio

protein boost up to 220-250 and get carbs to 200 level with fats around 90
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

Okay haha I got you. Ok yeah I copied and pasted from the previous chest day and I swear I double checked everything but that was only 2 minute rests. I only do 4 minute rests on heavy strength days. 1 minute rests on warm ups and last to failure lifts only 1 minute rests everything else I do 2 minutes normally. Defiantly different from any training I've done before will be interesting to see after a couple of months and compare how I grow with this range vs lower ranges.

Good start to the log and the daily update to bro!

Love the name to keep up the hard work

Thanks man, trying to keep it updated as much as possible.

Definitely good start to the log
Solid workout for sure
Agree with lev regarding rest time and reps

Thanks yeah that was a typo on the rest times for the 4 minute rests should say 2 minutes.

 

[rizzlekdizzle]

Man as long as you’re pushing yourself and are consistent you will get there!

 

[LevButlerov]

Okay haha I got you. Ok yeah I copied and pasted from the previous chest day and I swear I double checked everything but that was only 2 minute rests. I only do 4 minute rests on heavy strength days. 1 minute rests on warm ups and last to failure lifts only 1 minute rests everything else I do 2 minutes normally. Defiantly different from any training I've done before will be interesting to see after a couple of months and compare how I grow with this range vs lower ranges.

lets cut the rest to 30 secs to 60 secs

 

[SemiFunctionalHuman]

Man as long as you’re pushing yourself and are consistent you will get there!

Yeah no doubt just takes time and some dedication.

lets cut the rest to 30 secs to 60 secs

Okay I'll mess around with it. What's the goal with this type of plan to burn more calories? Should all lifts be done in this range or just secondary? I never messed with this range because it seems pointless to me. Strength training in a deficit you lose weight plus still keep the strength gains plus adding the hypertrophy on the secondary for volume. Should I just be keeping this 20-25 for secondary movements and still go heavy compounds?

If the goal is to get stronger/leaner wouldn't it be more beneficial to lift heavy in a deficit? This just feels like you're gonna get tired faster and not get stronger? @LevButlerov

 

[LevButlerov]

I'll mess around with it. What's the goal with this type of plan to burn more calories? Should all lifts be done in this range or just secondary? I never messed with this range because it seems pointless to me. Strength training in a deficit you lose weight plus still keep the strength gains plus adding the hypertrophy on the secondary for volume. Should I just be keeping this 20-25 for secondary movements and still go heavy compounds?

If the goal is to get stronger/leaner wouldn't it be more beneficial to lift heavy in a deficit? This just feels like you're gonna get tired faster and not get stronger? @LevButlerov

you should do slow and strong lifts and pump out the reps but dont go heavy just light weights, you'll get huge pumps from it and report back and we modify if issues @SemiFunctionalHuman please start tracking food

 

[SemiFunctionalHuman]

you should do slow and strong lifts and pump out the reps but dont go heavy just light weights, you'll get huge pumps from it and report back and we modify if issues @SemiFunctionalHuman please start tracking food

Okay gonna switch it up this week and try something new and once I get my food in I’ll get back into tracking it. If you have to rest for 30 seconds while holding the weight then go again is that fine or would you say drop the weight? @LevButlerov

 

[SemiFunctionalHuman]

DAILY LOG – CHEST / TRICEPS

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

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

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

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

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

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

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

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

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

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

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

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

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

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

So by the time I added in milk, sauces etc probably closer to 2,700-2,800 calories, 220-230g of protein, 300-400g of carbs, 70-90g of fat.

 

[BritishCanadian]

DAILY LOG – CHEST / TRICEPS

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

View attachment 217455View attachment 217456

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

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

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

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

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

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

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

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

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

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

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

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

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

So by the time I added in milk, sauces etc probably closer to 2,700-2,800 calories, 220-230g of protein, 300-400g of carbs, 70-90g of fat.

Nice session there

 

[LevButlerov]

Okay gonna switch it up this week and try something new and once I get my food in I’ll get back into tracking it. If you have to rest for 30 seconds while holding the weight then go again is that fine or would you say drop the weight? @LevButlerov

i would drop weight if too heavy @SemiFunctionalHuman

 

[LevButlerov]

DAILY LOG – CHEST / TRICEPS

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

View attachment 217455View attachment 217456

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

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

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

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

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

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

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

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

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

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

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

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

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

So by the time I added in milk, sauces etc probably closer to 2,700-2,800 calories, 220-230g of protein, 300-400g of carbs, 70-90g of fat.

good volume but dont go high on bench there is no need for 13 reps keep it high volume as you pump up @SemiFunctionalHuman

 

[Mobster]

Nice seeing 4 prs

 

[stevesmi]

DAILY LOG – CHEST / TRICEPS

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

View attachment 217455View attachment 217456

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

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

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

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

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

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

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

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

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

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

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

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

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

So by the time I added in milk, sauces etc probably closer to 2,700-2,800 calories, 220-230g of protein, 300-400g of carbs, 70-90g of fat.

@SemiFunctionalHuman yeah definitely, that is a mistake a lot of people make. They don't add in the sauces. If you go out to a restaurant, there's a lot of stuff in that food that people don't think about.

 

[ceo]

DAILY LOG – CHEST / TRICEPS

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

View attachment 217455View attachment 217456

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

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

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

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

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

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

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

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

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

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

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

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

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

So by the time I added in milk, sauces etc probably closer to 2,700-2,800 calories, 220-230g of protein, 300-400g of carbs, 70-90g of fat.

Bros, hell yeah. Tricep training is the best. You feel fantastic on it. I like the kickbacks as well. @SemiFunctionalHuman

 

[2Thick]

DAILY LOG – CHEST / TRICEPS

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

View attachment 217455View attachment 217456

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

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

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

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

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

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

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

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

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

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

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

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

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

So by the time I added in milk, sauces etc probably closer to 2,700-2,800 calories, 220-230g of protein, 300-400g of carbs, 70-90g of fat.

Nice work on this. The tricep training looks amazing. @SemiFunctionalHuman also looking strong. I like how you're not overdoing it.

 

[Ulter]

DAILY LOG – CHEST / TRICEPS

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

View attachment 217455View attachment 217456

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

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

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

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

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

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

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

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

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

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

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

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

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

So by the time I added in milk, sauces etc probably closer to 2,700-2,800 calories, 220-230g of protein, 300-400g of carbs, 70-90g of fat.

@SemiFunctionalHuman chest fly and skull crushers are looking tremendous. You'll get big growth in your arms and your triceps.

 

[ROIDDERS]

DAILY LOG – CHEST / TRICEPS

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

View attachment 217455View attachment 217456

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

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

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

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

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

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

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

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

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

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

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

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

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

So by the time I added in milk, sauces etc probably closer to 2,700-2,800 calories, 220-230g of protein, 300-400g of carbs, 70-90g of fat.

triceps are always fun. i like your nutrition notes. chicken and rice works great @SemiFunctionalHuman

 

[SemiFunctionalHuman]

DAILY LOG – BACK / BICEPS

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

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

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

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

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

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

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

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

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

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

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

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

---

Nice session there

Thanks man @BritishCanadian

good volume but dont go high on bench there is no need for 13 reps keep it high volume as you pump up @SemiFunctionalHuman

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

Nice seeing 4 prs

Hell yeah thanks man @Mobster

@SemiFunctionalHuman yeah definitely, that is a mistake a lot of people make. They don't add in the sauces. If you go out to a restaurant, there's a lot of stuff in that food that people don't think about.

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

Bros, hell yeah. Tricep training is the best. You feel fantastic on it. I like the kickbacks as well. @SemiFunctionalHuman

Yeah it's right up there with chest, one of the best days for sure. Yeah kickbacks are awesome I can really feel them a lot and get a good pump from them. @ceo

Nice work on this. The tricep training looks amazing. @SemiFunctionalHuman also looking strong. I like how you're not overdoing it.

Thanks man yeah I'm new to this range only ever did 3-6 and 8-12 rep range and when I hit the top of that range add weight and restart kinda deal. This is definitely new and killer you really feel it quick. @2Thick

@SemiFunctionalHuman chest fly and skull crushers are looking tremendous. You'll get big growth in your arms and your triceps.

Thanks man, I remember reading the triceps makes up like 75% of the upper arm so that's always in the back of my head a lot of people focus on the bicep and getting the peak but I wanna make sure I get decent triceps too. @Ulter

triceps are always fun. i like your nutrition notes. chicken and rice works great @SemiFunctionalHuman

Hell yeah wish I had a cable setup to do triceps push downs with a rope to get a nice flare out, I really like that workout for them but don't have the machine for it yet. Yeah going to stick basic meals for now while I work on healing the gut. oats, bananas, rice, chicken, honey, peanut butter and a little bbq sauce. Boring but it is what it is. @ROIDDERS

 

[stevesmi]

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

I’ve eaten out once since the pandemic. I don’t need some dude with a neck tattoo in the back within a wash his hands preparing my food I can make my own.

 

[SemiFunctionalHuman]

I’ve eaten out once since the pandemic. I don’t need some dude with a neck tattoo in the back within a wash his hands preparing my food I can make my own.

Yeah fuck true that bro god knows where there hands have been.

 

[stevesmi]

Yeah fuck true that bro god knows where there hands have been.

i've seen restaurant kitchens. people think if its a nice restaurant its more sanitary. all restaurants are filthy. a bunch of smelly, sweaty dudes with tats and beards running around prepping your food dropping all kinds of increments into it lol.. its bad

 

[ballin2504]

DAILY LOG – CHEST / TRICEPS

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

View attachment 217455View attachment 217456

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

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

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

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

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

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

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

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

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

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

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

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

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

So by the time I added in milk, sauces etc probably closer to 2,700-2,800 calories, 220-230g of protein, 300-400g of carbs, 70-90g of fat.

@SemiFunctionalHuman great work man! You’re doing awesome

 

[2Thick]

Thanks man yeah I'm new to this range only ever did 3-6 and 8-12 rep range and when I hit the top of that range add weight and restart kinda deal. This is definitely new and killer you really feel it quick. @2Thick

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

 

[Ulter]

Thanks man, I remember reading the triceps makes up like 75% of the upper arm so that's always in the back of my head a lot of people focus on the bicep and getting the peak but I wanna make sure I get decent triceps too. @Ulter

I don't think the percentage thing really makes that much of a difference.

 

[ROIDDERS]

Hell yeah wish I had a cable setup to do triceps push downs with a rope to get a nice flare out, I really like that workout for them but don't have the machine for it yet. Yeah going to stick basic meals for now while I work on healing the gut. oats, bananas, rice, chicken, honey, peanut butter and a little bbq sauce. Boring but it is what it is. @ROIDDERS

sounds pretty good to me.