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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 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.
@OceanView solid log right here!
 
Great job
 
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

DIET:
Food and macros for today.
P=354g. C=589g. F=96g.
View attachment 70650
You are always delivering @OceanView :D but 1 suggestion, oatmeal if you have issues with time overnight soak them (overnight oats) and get WHOLE rolled oats or if you dont have a time issue live cook them, way better than quick on GI index.

Also please get some updated pics up you must have made great progress. :D
 
You are always delivering @OceanView :D but 1 suggestion, oatmeal if you have issues with time overnight soak them (overnight oats) and get WHOLE rolled oats or if you dont have a time issue live cook them, way better than quick on GI index.

Also please get some updated pics up you must have made great progress. :D
I'll definitely take that suggestion 👍🏻 thanks as always brother. I've got a decent stock of regular oats in the cupboard, so that's an easy switch.

I'll get some updated progress pics posted early this coming week (probably get some good ones Tuesday evening to post). 💪🏻
 
I'll definitely take that suggestion 👍🏻 thanks as always brother. I've got a decent stock of regular oats in the cupboard, so that's an easy switch.

I'll get some updated progress pics posted early this coming week (probably get some good ones Tuesday evening to post). 💪🏻
Will be waiting for the updates. :D very closely following your log, would love great results for you. @OceanView EVO FAMILY Full support.
 
I like how you mixed in your calves chest and shoulders.

Solid workout and I like the flat bench. It's the cream of the crop.
 
. Lots of good things happening on the diet.

That's some big time protein.
 
Pretty consistent on the diet, I like it.

I'm gonna have to get me some good quality raw, honey.
 
TRAINING:
My session last night was Back and Abs.

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

Away Facing Pulldowns:
Rep goal was 10 using a close grip.
Set 1 =160x12
Set 2 =160x11
Set 3 =160x10
Set 4 =160x10

Neutral Close Grip Pulldowns:
Rep target was 8.
Set 1 =180x7
Set 2 =175x8
Set 3 =175x8
Set 4 =175x8 /drop/ 130x5

DB Rows:
To failure:
Set 1 =125x12
Set 2 =125x12
Set 3 =125x10

Hammer Strength Supinated Pulldowns:
Rep goal was 10.
Set 1 =115x9
Set 2 =115x8
set 3 =100x11

Smith Machine Deadlifts:
Rep target was 8. Complete stop at the bottom of each rep. No bouncing.
Set 1 =360x8
Set 2 =360x8
Set 3 =360x6 /drop/ 270x6

Hanging Leg Raises:
To Failure. (Was trashed after the tough back work, especially the deadlifts)
Set 1 =24
Set 2 =25
Set 3 =23
Set 4 =23

Plank:
Regular Plank =3mins 40sec.
Left + Right Side Plank =1min 45sec.

Weighted Ab Crunch Machine:
To Failure.
Set 1 =100x13
Set 2 =100x14
 
DIET:
Recovery day foods and macros.
P=453g C=265g. F=192g.
37be5171-43a7-41e3-8014-fa8e13658eef-1_all_45873.webp
 
TRAINING:
My session last night was Back and Abs.

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

Away Facing Pulldowns:
Rep goal was 10 using a close grip.
Set 1 =160x12
Set 2 =160x11
Set 3 =160x10
Set 4 =160x10

Neutral Close Grip Pulldowns:
Rep target was 8.
Set 1 =180x7
Set 2 =175x8
Set 3 =175x8
Set 4 =175x8 /drop/ 130x5

DB Rows:
To failure:
Set 1 =125x12
Set 2 =125x12
Set 3 =125x10

Hammer Strength Supinated Pulldowns:
Rep goal was 10.
Set 1 =115x9
Set 2 =115x8
set 3 =100x11

Smith Machine Deadlifts:
Rep target was 8. Complete stop at the bottom of each rep. No bouncing.
Set 1 =360x8
Set 2 =360x8
Set 3 =360x6 /drop/ 270x6

Hanging Leg Raises:
To Failure. (Was trashed after the tough back work, especially the deadlifts)
Set 1 =24
Set 2 =25
Set 3 =23
Set 4 =23

Plank:
Regular Plank =3mins 40sec.
Left + Right Side Plank =1min 45sec.

Weighted Ab Crunch Machine:
To Failure.
Set 1 =100x13
Set 2 =100x14

DIET:
Recovery day foods and macros.
P=453g C=265g. F=192g.
View attachment 70777
450 grams of protein? @OceanView :D Protein KING!!! you got the new title for sure.
We should bring back the oldschool "Protein KING" Title we had before, few guys can take it to your level.
 
450 grams of protein? @OceanView :D Protein KING!!! you got the new title for sure.
We should bring back the oldschool "Protein KING" Title we had before, few guys can take it to your level.
I'll wear that title with pride and honor lol thanks for the support as always man. I really appreciate you and the EVO family
 
I'll wear that title with pride and honor lol thanks for the support as always man. I really appreciate you and the EVO family
EVO family loves you big time, and huge respect for you, taking the protein king crown. :D @OceanView
 
TRAINING:
Yesterday was a recovery day. Completed my usual daily cardio of 30 mins stationary bike in the morning and 30 mins incline treadmill walk in the evening. Got in a ton of high quality protein and fats, kept my carbs down. Spent the afternoon at the sliding hill with my kids. Got a little extra cardio in pulling them up the hill on their slides. Feeling great this morning and ready for another week of lifting.
 
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