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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log End of 24-2025 Bulk Cycle Log

DIET:
Macros and meals for today.
P=352g. C=567g. F=98g.
1000020457.webp
 
WEEKLY WEIGH IN:

My average weight over the past 7 day period is 210.83 lbs.

Nov. 25 - Dec. 2 = 204.80 lbs
Dec. 3 - Dec. 9 = 208.03 lbs
Dec. 10 - Dec. 16 = 206.17
Dec. 17 - Dec. 23 = 208.46
Dec. 24 - Dec. 30 = 211.08
Dec. 31 - Jan. 6 = 212.34
Jan. 7 - Jan. 13 = 211.63
Jan. 14 - Jan. 20 =210.83

Average weekly weight is down again this week. Feeling hungry over the past few days despite the bump in calories last week. Pushing up another +250 cals to try to get this scale heading in the right direction again. Calories for the next week will be 4,750/day. Reassess next Monday.
 
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.

DIET:
Macros and meals for today.
P=352g. C=567g. F=98g.
View attachment 70929
Recovery day food is very clean impressive as always :D and love the steel cut oats there now.

WEEKLY WEIGH IN:

My average weight over the past 7 day period is 210.83 lbs.

Nov. 25 - Dec. 2 = 204.80 lbs
Dec. 3 - Dec. 9 = 208.03 lbs
Dec. 10 - Dec. 16 = 206.17
Dec. 17 - Dec. 23 = 208.46
Dec. 24 - Dec. 30 = 211.08
Dec. 31 - Jan. 6 = 212.34
Jan. 7 - Jan. 13 = 211.63
Jan. 14 - Jan. 20 =210.83

Average weekly weight is down again this week. Feeling hungry over the past few days despite the bump in calories last week. Pushing up another +250 cals to try to get this scale heading in the right direction again. Calories for the next week will be 4,750/day. Reassess next Monday.
210 you're moving up and lean too :D I would up the calories ALL in protein.
 
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.

DB Rows:
Rep target was to failure with good form. Last set was a triple dropset to failure.
Set 1 =100x15
Set 2 =125x12
Set 3 =125x12
Set 4 =125x13 /drop/ 100x7 /drop/ 80x8

Plate Loaded D.Y. Row:
1 triple dropset. Aiming for 8-10 reps per set. On the last drop set, held contraction for 10 seconds per rep.
120x8 /drop/ 100x10 /drop/ 75x4 with 10 second concentric hold per rep.

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

FacePulls:
Rep target was 10-12.
Set 1 =110x12
Set 2 =110x11
Set 3 =110x11
Set 4 =110x11

KettleBell Rows:
Rep target was 8. Each rep done from a deadstop.
Set 1 =125x8
Set 2 =125x8
Set 3 =125x8

Cable Row w/ EZ Bar:
Rep goal was 10.
Set 1 =150x12
Set 2 =170x10
Set 3 =170x10 followed by a 15 sec loaded stretch.

Hanging Leg Raises:
To Failure.
Set 1 =32
Set 2 =30
Set 3 =26

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

Plate Loaded Standing Calf Raise:
Rep target was 15.
Set 1 =200x15
Set 2 =200x14
Set 3 =200x14 +20 sec loaded stretch
 
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.

DB Rows:
Rep target was to failure with good form. Last set was a triple dropset to failure.
Set 1 =100x15
Set 2 =125x12
Set 3 =125x12
Set 4 =125x13 /drop/ 100x7 /drop/ 80x8

Plate Loaded D.Y. Row:
1 triple dropset. Aiming for 8-10 reps per set. On the last drop set, held contraction for 10 seconds per rep.
120x8 /drop/ 100x10 /drop/ 75x4 with 10 second concentric hold per rep.

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

FacePulls:
Rep target was 10-12.
Set 1 =110x12
Set 2 =110x11
Set 3 =110x11
Set 4 =110x11

KettleBell Rows:
Rep target was 8. Each rep done from a deadstop.
Set 1 =125x8
Set 2 =125x8
Set 3 =125x8

Cable Row w/ EZ Bar:
Rep goal was 10.
Set 1 =150x12
Set 2 =170x10
Set 3 =170x10 followed by a 15 sec loaded stretch.

Hanging Leg Raises:
To Failure.
Set 1 =32
Set 2 =30
Set 3 =26

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

Plate Loaded Standing Calf Raise:
Rep target was 15.
Set 1 =200x15
Set 2 =200x14
Set 3 =200x14 +20 sec loaded stretch

DIET:
Today's meals and macros.
P=372g. C=594g. F=102g.
View attachment 71140
@OceanView db pull overs those are legit bro they work ;)
i see AM old instant oats then steel cut thats both good but start switching over if you can
you have the top protein but just read back about your protein king crown thats 400 grams brotha :)
 
Another fantastic update man I'm proud of you on this
 
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
@OceanView whats the longest plank youve ever held?
 
TRAINING:
Yesterday I hit Legs, 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 Leg Curl:
Worked up to a tough 8. Stayed there for 3 sets. Tacked on as many partials as I could at the end of the last set.
Set 1 =200x11
Set 2 =215x8
Set 3 =215x8 +12 partials

Adductor Machine:
Rep goal was 10 total reps but done "1.5's" style.
Set 1 =225x12
Set 2 =240x10
Set 3 =240x10

Leg Sled:
Goal was to work up to a weight I could barely get for 8 reps with a 3 second negative per rep.
Set 1 =8pps x8
Set 2 =8pps x8
Set 3 =8pps x8 +2

Smith Machine Squats:
Did a couple feeder sets to get to a good weight. Then it was a triple drop set. BRUTAL!
230x10 /drop/ 180x10 /drop/ 140x12

Leg Extensions:
To failure on both sets.
Set 1 =185x15
Set 2 =185x13

Hanging Leg Raises:
To failure.
Set 1 =33
Set 2 =25 +5
Set 3 =25

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

Plate Loaded Standing Calf Raises:
This was 1 long set. The rest period was the hold. Had to step off and shake legs for a few seconds after the 10 second hold in the stretch.
200x10 then held contraction for 10 seconds
200x10 then held stretch for 10 seconds
200x8 then held feet parallel to flood for 10 seconds.
 
Great job on the pull downs and different grip.

I like the dumbbell rows as well.
 
Hanging leg raises are not easy at all. I like them though. Much easier on the back and neck than doing situps.
 
Great update on the different foods.

Peanut butter is really good, especially for sugar-free and oil-free.
 
Keep up the good work, man. I like the white rice and avocado mix.
 
Thanks for taking the time to lay out the foods you're eating. It's a really big help.

I like how you're sticking to whole food options.
 
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