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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log End of 24-2025 Bulk Cycle Log

TRAINING:
Last night's session was Chest, Shoulders, and Calves.

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

Incline DB Press:
Rep goal was 10.
Set 1 =90x10
Set 2 =90x11
Set 3 =90x10 (Spotter gave assistance on last 2 reps)

Slight Incline Smith Press:
Rep goal was 8. Slow decent, 2 second pause, up to 3/4 lockout.
Set 1 =200x8
Set 2 =200x8
Set 3 =200x8 /drop/ 160x6 +2 /drop/ 140x6

Flat Bench Press:
Goal was 6 reps with slow decent and a 1-2 second pause on chest.
Set 1 =250x5 +1
Set 2 =240x6
Set 3 =240x6 /drop/ 150x10 /drop/ 135x10

Cable Flys:
Rep target was 10.
Set 1 =60x10
Set 2 =60x10
Set 3 =60x9 /drop/ 40x10
Followed this last set with 1 set of DB flys until failure. Really emphasized the stretch, pushing chest up as far as possible at the bottom of each rep.
25x15

1 Arm Cable Rear Delt Fly:
Rep target was 20.
Set 1 =20x20
Set 2 =20x15 +5
Set 3 =20x17
Set 4 =20x15 /drop/ 10x15

6 Ways:
Each set to failure. 60 second rest periods.
Set 1 =12x12
Set 2 =12x12
Set 3 =12x10

DB Side Laterals:
To failure and beyond.
Set 1 =30x12 +10 partials
Set 2 =30x10 +10 partials

Standing Calf Raises:
Rep target was 10 with a 1-2 second flex on each rep. 60 second rest periods.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x8 +2
Set 4 =LVL 12 x8 +3 partials from stretch
 
DIET:
Macro and Food breakdown for today.
P=361g. C=587g. F=101g.
1000020381.webp
 
TRAINING:
Last night's session was Chest, Shoulders, and Calves.

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

Incline DB Press:
Rep goal was 10.
Set 1 =90x10
Set 2 =90x11
Set 3 =90x10 (Spotter gave assistance on last 2 reps)

Slight Incline Smith Press:
Rep goal was 8. Slow decent, 2 second pause, up to 3/4 lockout.
Set 1 =200x8
Set 2 =200x8
Set 3 =200x8 /drop/ 160x6 +2 /drop/ 140x6

Flat Bench Press:
Goal was 6 reps with slow decent and a 1-2 second pause on chest.
Set 1 =250x5 +1
Set 2 =240x6
Set 3 =240x6 /drop/ 150x10 /drop/ 135x10

Cable Flys:
Rep target was 10.
Set 1 =60x10
Set 2 =60x10
Set 3 =60x9 /drop/ 40x10
Followed this last set with 1 set of DB flys until failure. Really emphasized the stretch, pushing chest up as far as possible at the bottom of each rep.
25x15

1 Arm Cable Rear Delt Fly:
Rep target was 20.
Set 1 =20x20
Set 2 =20x15 +5
Set 3 =20x17
Set 4 =20x15 /drop/ 10x15

6 Ways:
Each set to failure. 60 second rest periods.
Set 1 =12x12
Set 2 =12x12
Set 3 =12x10

DB Side Laterals:
To failure and beyond.
Set 1 =30x12 +10 partials
Set 2 =30x10 +10 partials

Standing Calf Raises:
Rep target was 10 with a 1-2 second flex on each rep. 60 second rest periods.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x8 +2
Set 4 =LVL 12 x8 +3 partials from stretch

DIET:
Macro and Food breakdown for today.
P=361g. C=587g. F=101g.
View attachment 70273
want to commend you bro on cardio very few guys putting in the bulking cardio like you @OceanView
and volume is TIGHT! very nice
on the food legit as it gets and 2% fat cottage is clean but still gotta swap the peanut butter for walnut butter if possible
 
want to commend you bro on cardio very few guys putting in the bulking cardio like you @OceanView
and volume is TIGHT! very nice
on the food legit as it gets and 2% fat cottage is clean but still gotta swap the peanut butter for walnut butter if possible
Thanks man, I really appreciate your kind words and all the tips/guidance you provide me 😊👍🏻. I've checked all my local stores for walnut butter since last time you mentioned it and can't find it anywhere. Any other nut butter that you'd reccomend as a 2nd best to walnut?
 
Thanks man, I really appreciate your kind words and all the tips/guidance you provide me 😊👍🏻. I've checked all my local stores for walnut butter since last time you mentioned it and can't find it anywhere. Any other nut butter that you'd reccomend as a 2nd best to walnut?
not sure where to get bro but you got online ordering in Canada? ;)
 
TRAINING:
Yesterday 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.

Seated Cable Row:
Rep target was 10. Used underhand Mag grip.
Set 1 =165x10
Set 2 =165x10
Set 3 =165x10
Set 4 =165x8

One Arm BB Row:
Rep goal was 10.
Set 1 =110x10
Set 2 =110x10
Set 3 =110x10
Set 4 =110x10

Wide Grip Pulldowns:
Rep goal was 10. Emphasized stretch on each rep.
Set 1 =150x10
Set 2 =150x10
Set 3 =150x10
Set 4 =150x9
Immediately after the last set I upped the weight to 220 and did a loaded stretch for 30 seconds.

Banded Hypers:
Rep target was 20. Used the thick black band.
Set 1 =20
Set 2 =20
Set 3 =16
Set 4 =16

Machine Ab Crunch:
To failure.
Set 1 =80x30
Set 2 =100x17
Set 3 =100x15
Set 4 =100x15

Plank:
Regular Plank =3mins 35 sec.
Left + Right Side Plank =1 min 45 sec.

Seated Calf Raises:
Rep goal was 10. Each rep was done holding the stretch for 5 seconds and holding the contraction for 5 seconds. (Really long sets)
Set 1 =100x10
Set 2 =100x10
Set 3 =100x8
 
TRAINING:
Yesterday 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.

Seated Cable Row:
Rep target was 10. Used underhand Mag grip.
Set 1 =165x10
Set 2 =165x10
Set 3 =165x10
Set 4 =165x8

One Arm BB Row:
Rep goal was 10.
Set 1 =110x10
Set 2 =110x10
Set 3 =110x10
Set 4 =110x10

Wide Grip Pulldowns:
Rep goal was 10. Emphasized stretch on each rep.
Set 1 =150x10
Set 2 =150x10
Set 3 =150x10
Set 4 =150x9
Immediately after the last set I upped the weight to 220 and did a loaded stretch for 30 seconds.

Banded Hypers:
Rep target was 20. Used the thick black band.
Set 1 =20
Set 2 =20
Set 3 =16
Set 4 =16

Machine Ab Crunch:
To failure.
Set 1 =80x30
Set 2 =100x17
Set 3 =100x15
Set 4 =100x15

Plank:
Regular Plank =3mins 35 sec.
Left + Right Side Plank =1 min 45 sec.

Seated Calf Raises:
Rep goal was 10. Each rep was done holding the stretch for 5 seconds and holding the contraction for 5 seconds. (Really long sets)
Set 1 =100x10
Set 2 =100x10
Set 3 =100x8

DIET:
Macro breakdown and food selection for today.
P=353g. C=594g. F=103g.
View attachment 70497
steady as always bro @OceanView a few things i noticed but not sure if possible to mod
your rice, says instant, is it possible for you to meal prep 1 time per week big batch of brown rice and freeze it? so you can take out portions and just boil up ;)
 
steady as always bro @OceanView a few things i noticed but not sure if possible to mod
your rice, says instant, is it possible for you to meal prep 1 time per week big batch of brown rice and freeze it? so you can take out portions and just boil up ;)
I can definitely make that happen, I've been thinking about getting rid of the instant rice anyways. Once I'm finished this box I'll be grabbing a big bag of rice and a rice cooker lol
 
Nice updates as always really appreciate you taking the time to post this
 
I can definitely make that happen, I've been thinking about getting rid of the instant rice anyways. Once I'm finished this box I'll be grabbing a big bag of rice and a rice cooker lol
Make sure you get brown rice. :) higher fiber. @OceanView
 
TRAINING:
Last night I trained Triceps and Biceps.

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

Rope Pushdowns:
Rep target was 10.
Set 1 =135x10
Set 2 =135x10
Set 3 =135x10
Set 4 =135x10

Overhead Rope Extensions:
Rep target was 12.
Set 1 =100x12
Set 2 =100x12
Set 3 =100x12
Set 4 =100x12

Seater Dip Machine:
Rep target was 12 with a 3 second descent per rep.
Set 1 =200x10
Set 2 =190x10
Set 3 =190x10 /drop/ 150x6 /drop/ 135x5
After the last set I went to the dip bars and went to failure with bodyweight. Failed at 13 reps.

Laying Kettlebell Tricep Extensions:
Rep target was 10. Couldnt find 30lb kettlebells so had to stick with 25 and fail at a higher rep count.
Set 1 =25x15
Set 2 =25x13
Set 3 =25x13
Set 4 =25x12

Straight Bar Cable Curls:
Rep target was 15.
Set 1 =100x18
Set 2 =100x16
set 3 =100x16

Preacher Curl Machine:
Rep goal was 10.
Set 1 =75x11
Set 2 =75x10
Set 3 =75x10

EZ Bar Curls:
Rep goal was 10 Full ROM followed by 10 bottom partials. These felt brutal!
Set 1 =75x10 +10 partials
Set 2 =75x10 +10 partials
Set 3 =75x10 +10 partials

DB Spider Pinwheel Curl:
To failure.
Set 1 =30x11
Set 2 =30x10
 
On your last set I'd like to see you grind rather than just hit 10 etc
Always a grind man. That's why you'll notice sometimes the rep goal says 10 and I'll actually do 11 or 12 reps. No reps left on the table, especially on the last set. It might say I hit 10, but from 8 to 10 might have been forced reps. Hard to tell someone's effort just from looking at numbers
 
Nice numbers on the incline dumbells
 
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