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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log End of 24-2025 Bulk Cycle Log

Traded the eggs today for something a little different for breakfast. Cottage Cheese/Greek Yogurt mixed, topped with natural peanut butter, hulled pumpkin seeds, and a scoop of whey. And a banana on the side lol
1000020310.webp
 
Really like seeing sets to failure.
 
TRAINING:
Yesterday was a recovery day. Hopped on the bike for my 30 mins of fasted cardio in the morning. Spent the day with my family taking it easy and eating good food. Tried to keep my stress levels as low as possible. Finished the day with 30 mins of cardio on the treadmill (Incline walk). Had a great night's sleep. Feeling well rested and ready to put in another hard week of lifting.

DIET:
Today's menu and macros.
P=355g. C=582g. F=102g.
View attachment 69767
@OceanView on recovery days please up the protein and cut the carbs a bit if you can bro not sure budget wise
also work in yoga and infrared lamp time on those days to really loosen up

and your greek yogurt please get the full fat one or medium fat
 
@OceanView on recovery days please up the protein and cut the carbs a bit if you can bro not sure budget wise
also work in yoga and infrared lamp time on those days to really loosen up

and your greek yogurt please get the full fat one or medium fat
Those aren't the recovery day macros. My recovery day was yesterday. Those macros are today's food. My macros on recovery day were; 422g of Protein, 280g of carbs, and 170g of Fat.
 
TRAINING:
Last night I hit Back, Abs, and Calves.

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

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

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

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

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

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

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

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

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

Standing Calf Raises:
Rep goal was 10.
Set 1 =LVL 13 x10
Set 2 =LVL 13 x9
Set 3 =LVL 13 x7 +5 partials from stretch.
 
TRAINING:
Last night I hit Back, Abs, and Calves.

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

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

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

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

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

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

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

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

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

Standing Calf Raises:
Rep goal was 10.
Set 1 =LVL 13 x10
Set 2 =LVL 13 x9
Set 3 =LVL 13 x7 +5 partials from stretch.

DIET:
Menu and macros for today.
P=363g. C=534g. F=109g.
View attachment 69948
Training looks intense @OceanView , I see you still have the plain 0% fat greek yogurt please get full fat as before. :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
Great work
 
Diet looks perfect. Great job. Keep it up.
 
TRAINING:
Hit Legs, Abs, 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.

Standing Leg Curl /ss/ Seated Leg Curl:
Rep goal was 10 standing, 12 seated.
Set 1 =50x10 then 150x12
Set 2 =50x10 then 150x12
Set 3 =50x10 then 150x12
Set 4 =50x10 then 150x12
Set 5 =50x10 then 150x12

Adductor Machine:
Rep goal was 10.
Set 1 =265x12
Set 2 =265x11
Set 3 =265x11
Set 4 =265x10

Pendulum Squat:
Goal was to work up doing sets of 6-8 until I lost my speed/explosiveness.
Set 1 =4pps x8
Set 2 =5pps x6
Set 3 =5.5pps x6

Plate Loaded Leg Sled:
The goal was 30 reps piston style. Deep stretch to 3/4 lockout. Quad always under tension.
Set 1 =3pps x30
Set 2 =3pps x30
Set 3 =3.5pps x25 +5
Set 4 =3.5pps x30
Last set was immediately followed by a 30 second quad stretch.

Leg Extension:
1 set to failure.
150x17

Hanging Leg Raises:
To failure.
Set 1 =30
Set 2 =26
Set 3 =25
Set 4 =22

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

Standing Calf Raises:
1 set of 100 reps. Rest whenever required but no longer than 10-15 seconds.
LVL 5x 27 +11 +10 +9 +10 +9 +9 +8 +7 =100
 
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