Approved Log End of 24-2025 Bulk Cycle Log

[OceanView]

TRAINING:
Did legs (ham focused), calves and abs last night. Started and Ended session with 10 mins Incline treadmill (10 Incline 3.0 speed).

Seated Leg Curl:
Rep target was 8.
Set 1= 170x8
Set 2= 170x8
Set 3= 170x8
Set 4= 170x7

Banded Stiff Legged Deadlifts:
Rep target was 6. Used orange resistance band.
Set 1= 275x6
Set 2= 275x6
Set 3= 275x6
Set 4= 275x5
Set 5= 250x6
Set 6= 250x6

Adductor Machine:
Rep target was 10.
Set 1 = 145x10
Set 2 = 145×10
Set 3 = 145x10
Set 4 = 145x10
Set 5 = 145x10

Standing Calf Raises:
Total rep target was 50. Rest Pause style.
Set 1= 190x20+5+5+6+5+5+4+4+3.
Tacked on 5 partials from the stretch at the end followed by a 30 second loaded stretch.

Hanging Leg Raises:
To Failure. Wearing 5lb ankle weights.
Set 1= 27
Set 2= 25
Set 3= 23
Set 4= 20

Plank:
Regular: 2mins
Left side: 1min
Right side: 1min

 

[OceanView]

DIET:
Menu and macros today.
P=312g. C=596g. F=62g.

 

[ballin2504]

DIET:
Today's menu and macro breakdown.
P=320g. C=534g. F=81g.
View attachment 65227

Great update.

 

[25homes]

Diet looks good

 

[LevButlerov]

TRAINING:
Did legs (ham focused), calves and abs last night. Started and Ended session with 10 mins Incline treadmill (10 Incline 3.0 speed).

Seated Leg Curl:
Rep target was 8.
Set 1= 170x8
Set 2= 170x8
Set 3= 170x8
Set 4= 170x7

Banded Stiff Legged Deadlifts:
Rep target was 6. Used orange resistance band.
Set 1= 275x6
Set 2= 275x6
Set 3= 275x6
Set 4= 275x5
Set 5= 250x6
Set 6= 250x6

Adductor Machine:
Rep target was 10.
Set 1 = 145x10
Set 2 = 145×10
Set 3 = 145x10
Set 4 = 145x10
Set 5 = 145x10

Standing Calf Raises:
Total rep target was 50. Rest Pause style.
Set 1= 190x20+5+5+6+5+5+4+4+3.
Tacked on 5 partials from the stretch at the end followed by a 30 second loaded stretch.

Hanging Leg Raises:
To Failure. Wearing 5lb ankle weights.
Set 1= 27
Set 2= 25
Set 3= 23
Set 4= 20

Plank:
Regular: 2mins
Left side: 1min
Right side: 1min

DIET:
Menu and macros today.
P=312g. C=596g. F=62g.
View attachment 65453

This is good very high protein and carbs and training is matching, but on bigger muscle group days I would bump up the post workout shake add more liquid protein double it for extra amino acids in the system

 

[OceanView]

This is good very high protein and carbs and training is matching, but on bigger muscle group days I would bump up the post workout shake add more liquid protein double it for extra amino acids in the system

I'll make the adjustment! Thanks for the advice

 

[LevButlerov]

I'll make the adjustment! Thanks for the advice

Want to see you grow hardcore EVO family support for you.

 

[RoySimpson]

DIET:
Today's menu and macro breakdown.
P=320g. C=534g. F=81g.
View attachment 65227

@OceanView solid food log right here!

 

[OceanView]

TRAINING:
Last night was Back, Biceps, and Abs. Started and ended session with 10 mins walking on Incline treadmill (10 Incline, 3.0 speed).

DB Rows:
Rep goal was 8.
Set 1 =110×10
Set 2 =120x10
Set 3 =120x10
(Heaviest DB in the gym is the 120's)

Away Facing Pulldowns:
Rep target was 10.
Set 1 =165x10
Set 2 =165x10
Set 3 =165x9
Set 4 =165x9

Smith Machine Rows:
Rep target was 8 (rest pause style reps)
Set 1 =250x8
Set 2 =250x8
Set 3 =250x8
Set 4 =250x8

DB Pullover /ss/ Straight Arm Pulldowns:
Rep target was 10 for both.
Set 1 =100x9 then 110x10
Set 2 =100x7 then 110x8
Set 3 =100x5 /drop/ 70x5 then 100x10

Rack Pulls:
Working up doing sets of 3 until I can barely hit 3. Top 3 sets count as working sets.
Set 1 =350x3
Set 2 =370x3
Set 3 =380x3

BB Curls:
Rep target was 6 full ROM plus 4 slow lengthened partials.
Set 1=90x6 +4 part.
Set 2=90x6 +4 part.
Set 3=90x6 +4 part.
Set 4=90x6 +4 part.

Hammer Curls:
Rep target was 6 full ROM plus 4 slow lengthened partials.
Set 1=55x6 +4 part.
Set 2=55x6 +4 part.
Set 3=55x6 +4 part.
Set 4=55x6 +4 part. Then 35x8..25x10..15x10

Plate Loaded Laying Crunch Machine:
Target was failure.
Set 1=25×20
Set 2=25x18
Set 3=25x15

Plank:
Regular Plank= 2 mins
Left then Right =1 min each

 

[OceanView]

DIET:
Todays menu and Macros.
P=347g. C=550g. F=65g.

 

[LevButlerov]

TRAINING:
Last night was Back, Biceps, and Abs. Started and ended session with 10 mins walking on Incline treadmill (10 Incline, 3.0 speed).

DB Rows:
Rep goal was 8.
Set 1 =110×10
Set 2 =120x10
Set 3 =120x10
(Heaviest DB in the gym is the 120's)

Away Facing Pulldowns:
Rep target was 10.
Set 1 =165x10
Set 2 =165x10
Set 3 =165x9
Set 4 =165x9

Smith Machine Rows:
Rep target was 8 (rest pause style reps)
Set 1 =250x8
Set 2 =250x8
Set 3 =250x8
Set 4 =250x8

DB Pullover /ss/ Straight Arm Pulldowns:
Rep target was 10 for both.
Set 1 =100x9 then 110x10
Set 2 =100x7 then 110x8
Set 3 =100x5 /drop/ 70x5 then 100x10

Rack Pulls:
Working up doing sets of 3 until I can barely hit 3. Top 3 sets count as working sets.
Set 1 =350x3
Set 2 =370x3
Set 3 =380x3

BB Curls:
Rep target was 6 full ROM plus 4 slow lengthened partials.
Set 1=90x6 +4 part.
Set 2=90x6 +4 part.
Set 3=90x6 +4 part.
Set 4=90x6 +4 part.

Hammer Curls:
Rep target was 6 full ROM plus 4 slow lengthened partials.
Set 1=55x6 +4 part.
Set 2=55x6 +4 part.
Set 3=55x6 +4 part.
Set 4=55x6 +4 part. Then 35x8..25x10..15x10

Plate Loaded Laying Crunch Machine:
Target was failure.
Set 1=25×20
Set 2=25x18
Set 3=25x15

Plank:
Regular Plank= 2 mins
Left then Right =1 min each

to failure love the crunches to finish with planks

hammers and bb curls legit, PUSH IT

 

[LevButlerov]

DIET:
Todays menu and Macros.
P=347g. C=550g. F=65g.
View attachment 65558

clean diet but you still havent made the fat upgrade, can you bump fats up a bit?

 

[OceanView]

clean diet but you still havent made the fat upgrade, can you bump fats up a bit?

Yeah for sure! I must have missed/forgot about that recommendation. I'll incorporate that starting tomorrow morning

 

[LevButlerov]

Yeah for sure! I must have missed/forgot about that recommendation. I'll incorporate that starting tomorrow morning

lets do it

 

[OceanView]

lets do it

100g a day? What's your thoughts on daily intake?

 

[LevButlerov]

100g a day? What's your thoughts on daily intake?

100 grams of fat per day is a perfect number, you're bigger so no issue.

 

[OceanView]

TRAINING:
Finished off the week with Legs and Calves.

Glute Kickback Machine:
Rep target was 12.
Set 1 =135x12
Set 2 =135x12
Set 3 =135x12
Set 4 =135x12

Leg Extensions:
Rep target was 10. Each rep has a 2 second flex in the concentric position.
Set 1 =175x12
Set 2 =175x10
Set 3 =175x10

Leg Press:
Rep target was 8. Working up doing sets of 8 until i can barely hit the target. Top 3 sets counted.
Set 1 =6pps x8
Set 2 =7pps x8
Set 3 =7pps+25 x8

Standing Calf Raise /ss/ Seated Calf Raise:
Rep target was 10 for both movements.
Set 1 =195x10 then 100x10
Set 2 =195x10 then 100x10
Set 3 =195x10 then 100x8 +2
Set 4 =195x10 then 100x8 +2
Last set was followed by a 30 second loaded stretch on the standing calf machine.

 

[OceanView]

DIET:
(Recovery day)
Today's menu and macro breakdown.
P=333g. C=328g. F=108g.

 

[OceanView]

TRAINING:
Today was a recovery day. Did my normal recovery day cardio routine of 30 mins fasted stationary bike in the AM, then 30 mins Incline treadmill walk in the PM.

 

[Eddie Haskell]

TRAINING:
Finished off the week with Legs and Calves.

Glute Kickback Machine:
Rep target was 12.
Set 1 =135x12
Set 2 =135x12
Set 3 =135x12
Set 4 =135x12

Leg Extensions:
Rep target was 10. Each rep has a 2 second flex in the concentric position.
Set 1 =175x12
Set 2 =175x10
Set 3 =175x10

Leg Press:
Rep target was 8. Working up doing sets of 8 until i can barely hit the target. Top 3 sets counted.
Set 1 =6pps x8
Set 2 =7pps x8
Set 3 =7pps+25 x8

Standing Calf Raise /ss/ Seated Calf Raise:
Rep target was 10 for both movements.
Set 1 =195x10 then 100x10
Set 2 =195x10 then 100x10
Set 3 =195x10 then 100x8 +2
Set 4 =195x10 then 100x8 +2
Last set was followed by a 30 second loaded stretch on the standing calf machine.

Training is TOP gun, you really got the legs working.

DIET:
(Recovery day)
Today's menu and macro breakdown.
P=333g. C=328g. F=108g.
View attachment 65648

TRAINING:
Today was a recovery day. Did my normal recovery day cardio routine of 30 mins fasted stationary bike in the AM, then 30 mins Incline treadmill walk in the PM.

@OceanView checked back your days, this is much better on ratios, more healthy fat.

I like trout btw, steamed my fav.