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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log End of 24-2025 Bulk Cycle Log

TRAINING:
Hit Chest, Shoulders, and Calves last night.

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

Flat DB Press:
Rep target was 8, working up until I couldn't hit the target.
Set 1 =100x8
Set 2 =105x8
Set 3 =110x7

Incline BB Press:
Rep target was 8. I then did 1 back off set which turned into a drop set.
Set 1 =225x8
Set 2 =245x6
Set 3 =245x5 +1
Set 4 =185x12 +3 +2 /drop/ 135x9

Incline Pronated DB flys:
Rep target was 12.
Set 1 =40x12
Set 2 =40x12
Set 3 =40x12 /drop/ 30x10

Stretch Push-ups:
To failure.
Set 1 =22
Set 2 =18
Set 3 =16

Dips:
1 set of bodyweight dips AMRAP.
18 reps.

Bent Over DB Rear Delt Flys:
Rep target was 30.
Set 1 =15x30
Set 2 =15x25
Set 3 =12x30
Set 4 =12x25 +6

Banded DB Side Lateral Raises:
First 3 sets rep target was 12. Last set rep target was 12 then drop the DB and go to failure with the band. (Used Black mini band)
Set 1 =20x12
Set 2 =20x12
Set 3 =20x12
Set 4 =20x12 /drop/ band x10

Plate Loaded Seated OH Press:
1 set AMRAP.
100x12

Standing Calf Raises:
Rep target was 10 with a 1-2 second flex per rep. 60 second rest period.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x10
Set 4 =LVL 12 x7 +5 partials from stretch
 
DIET:
Food and macros for today.
P=354g. C=502g. F=103g.
1000020195.webp
 
You’re food man. It always looks great
 
TRAINING:
Hit Chest, Shoulders, and Calves last night.

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

Flat DB Press:
Rep target was 8, working up until I couldn't hit the target.
Set 1 =100x8
Set 2 =105x8
Set 3 =110x7

Incline BB Press:
Rep target was 8. I then did 1 back off set which turned into a drop set.
Set 1 =225x8
Set 2 =245x6
Set 3 =245x5 +1
Set 4 =185x12 +3 +2 /drop/ 135x9

Incline Pronated DB flys:
Rep target was 12.
Set 1 =40x12
Set 2 =40x12
Set 3 =40x12 /drop/ 30x10

Stretch Push-ups:
To failure.
Set 1 =22
Set 2 =18
Set 3 =16

Dips:
1 set of bodyweight dips AMRAP.
18 reps.

Bent Over DB Rear Delt Flys:
Rep target was 30.
Set 1 =15x30
Set 2 =15x25
Set 3 =12x30
Set 4 =12x25 +6

Banded DB Side Lateral Raises:
First 3 sets rep target was 12. Last set rep target was 12 then drop the DB and go to failure with the band. (Used Black mini band)
Set 1 =20x12
Set 2 =20x12
Set 3 =20x12
Set 4 =20x12 /drop/ band x10

Plate Loaded Seated OH Press:
1 set AMRAP.
100x12

Standing Calf Raises:
Rep target was 10 with a 1-2 second flex per rep. 60 second rest period.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x10
Set 4 =LVL 12 x7 +5 partials from stretch

DIET:
Food and macros for today.
P=354g. C=502g. F=103g.
View attachment 69127
@OceanView another clean day :D the chocolate whey you're adding how about we double scoop it?
 
Lol I'm already having 70g of when Isolate per day (approx. 3 scoops) 😅 I don't know if I can afford more lol whey is pricey
How about a chicken breast? :D
 
TRAINING:
Last night I trained Back, Abs, and Calves.

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

Straight Arm Pulldown /ss/ Neutral Grip Pulldowns:
Rep goal was 12-15 then immediately to 10.
Set 1 =LVL 12 x15 then 120x10
Set 2 =LVL 12 x13 then 120x10
Set 3 =LVL 12 x12 then 120x10

Meadow's Rows:
Rep goal was 10.
Set 1 =110x10
Set 2 =110x10
Set 3 =110x10

DB Shrugs:
Rep target was 10 with a 2 second flex.
Set 1 =100x11
Set 2 =100x10
Set 3 =100x10

Prone Shrugs:
Rep target was 12.
Set 1 =100x12
Set 2 =100x12

Banded Goodmornings:
Rep target was 12 with a 4 second concentric hold per rep. I used 2 of the thick blue bands.
Set 1 = 2 blue bands x12
Set 2 = 2 blue bands x12
Set 3 = 2 blue bands x12
After the last set I immediately went to the Hyperextensions and went to failure with bodyweight. Failure =30 reps.

Plank:
Regular Plank =3mins 30 sec.
Left + Right side Plank =1min 40 sec.

V-Ups:
To failure.
Set 1 =25
Set 2 =20
Set 3 =16
Set 4 =15

Standing Calf Raises:
Rep goal was 20. The program said to do these single leg at a time. I did my first set 1 leg at a time but i kept feeling a weird "twinge" in my left achilles and it felt like an injury waiting to happen. My last 3 sets were done using standard Calf raise technique (2 legs).
Set 1 =LVL 2 x17 (Single Leg)
Set 2 =LVL 9 x20
Set 3 =LVL 9 x16
Set 4 =LVL 8 x15 +4
 
TRAINING:
Last night I trained Back, Abs, and Calves.

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

Straight Arm Pulldown /ss/ Neutral Grip Pulldowns:
Rep goal was 12-15 then immediately to 10.
Set 1 =LVL 12 x15 then 120x10
Set 2 =LVL 12 x13 then 120x10
Set 3 =LVL 12 x12 then 120x10

Meadow's Rows:
Rep goal was 10.
Set 1 =110x10
Set 2 =110x10
Set 3 =110x10

DB Shrugs:
Rep target was 10 with a 2 second flex.
Set 1 =100x11
Set 2 =100x10
Set 3 =100x10

Prone Shrugs:
Rep target was 12.
Set 1 =100x12
Set 2 =100x12

Banded Goodmornings:
Rep target was 12 with a 4 second concentric hold per rep. I used 2 of the thick blue bands.
Set 1 = 2 blue bands x12
Set 2 = 2 blue bands x12
Set 3 = 2 blue bands x12
After the last set I immediately went to the Hyperextensions and went to failure with bodyweight. Failure =30 reps.

Plank:
Regular Plank =3mins 30 sec.
Left + Right side Plank =1min 40 sec.

V-Ups:
To failure.
Set 1 =25
Set 2 =20
Set 3 =16
Set 4 =15

Standing Calf Raises:
Rep goal was 20. The program said to do these single leg at a time. I did my first set 1 leg at a time but i kept feeling a weird "twinge" in my left achilles and it felt like an injury waiting to happen. My last 3 sets were done using standard Calf raise technique (2 legs).
Set 1 =LVL 2 x17 (Single Leg)
Set 2 =LVL 9 x20
Set 3 =LVL 9 x16
Set 4 =LVL 8 x15 +4

DIET:
Food selection and macro breakdown for today.
P=368g. C=522g. F=99g.
View attachment 69315
always spot on training for you bro ;) @OceanView

hows the protein progress? saw you talking about it with @LevButlerov
 
always spot on training for you bro ;) @OceanView

hows the protein progress? saw you talking about it with @LevButlerov
Thanks man!

As for protein, I'm pretty happy keeping it at the mid 300's. That seems to be working for me. I know 400 is a cool number to aim for and all, but is it really any more beneficial. I'm not so sure.
 
Heck of an update buddy on the training and the diet
 
TRAINING:
Last night I trained Biceps and Triceps.

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

Alternating DB Curls:
Rep target was 10.
Set 1 =35x10
set 2 =35x10
Set 3 =35x10 /drop/ 25x10

Preacher Curl Machine:
Rep target was 10 with an extra slow negative on each rep.
Set 1 =75x10
Set 2 =75x10
Set 3 =75x9

Hammer Curls:
Rep target was 10.
Set 1 =45x13
Set 2 =45x13
Set 3 =45x10 /drop/ 35x7 /drop/ 25x10

V-Bar Pushdowns:
Rep target was 10.
Set 1 =170x12
Set 2 =175x11
Set 3 =180x10
Set 4 =180x10

Overhead Rope Extensions:
Rep target was 10 with a pause in the stretch on each rep.
Set 1 =90x13
Set 2 =100x10
Set 3 =100x10
Set 4 =100x10

Incline Skullcrushers:
Rep target was 10 with a deep stretch on each rep.
Set 1 =100x9
Set 2 =100x9
Set 3 =100x8
Set 4 =100x7 /drop/ 65x12
 
Thanks man!

As for protein, I'm pretty happy keeping it at the mid 300's. That seems to be working for me. I know 400 is a cool number to aim for and all, but is it really any more beneficial. I'm not so sure.
You're really pushing it bro ;) its hard but I can tell you that more protein especially in a bulk means more gains for sure
 
TRAINING:
Last night I trained Biceps and Triceps.

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

Alternating DB Curls:
Rep target was 10.
Set 1 =35x10
set 2 =35x10
Set 3 =35x10 /drop/ 25x10

Preacher Curl Machine:
Rep target was 10 with an extra slow negative on each rep.
Set 1 =75x10
Set 2 =75x10
Set 3 =75x9

Hammer Curls:
Rep target was 10.
Set 1 =45x13
Set 2 =45x13
Set 3 =45x10 /drop/ 35x7 /drop/ 25x10

V-Bar Pushdowns:
Rep target was 10.
Set 1 =170x12
Set 2 =175x11
Set 3 =180x10
Set 4 =180x10

Overhead Rope Extensions:
Rep target was 10 with a pause in the stretch on each rep.
Set 1 =90x13
Set 2 =100x10
Set 3 =100x10
Set 4 =100x10

Incline Skullcrushers:
Rep target was 10 with a deep stretch on each rep.
Set 1 =100x9
Set 2 =100x9
Set 3 =100x8
Set 4 =100x7 /drop/ 65x12

DIET:
Macros and Meals for today.
P=375g. C=514g. F=99g.
View attachment 69502
moving up bro ;) if you ok lets swap peanut butter for walnut butter, depends on your budget
 
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