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Approved Log Log 2023 - Kinlar

Kinlar

V.I.P.
EVO Logger
Hey all, starting this to track my own fitness and be able to have advice/critiques.
Hight : 6ft
Weight : 238
Age :25

Been weight lifting since senior year (7 years ago) on an off, consistently for the past 2 years

Monday- Push 7/10/23
Flat bench 195x12 205x10 215x8
Incline bench 155x15 165x12 175x10
Lateral raise 10x10 10x8
Front raise 15x10 15x8
Bent over fly 20x10 20x8
Tricep pulldown 40x20 3 sets
Reverse grip pull down 50x10 6 sets
Overhead tricep extension 40x20 3 sets

Tuesday- Pull 7/11/23
Iso lat row 90x15 100x12 110x10
Seated row (ground) 101x20 3 sets
Cross body hammer curl 35x15 3 sets
Overhead curl 25x12 3 sets
Pullups 3 sets of 6
Reverse fly 130x10 3 sets
Palm up wrist curls 80x40 80x35 80x30
Palm down wrist curl 20x12 drop reps by 2 per set till 2
Hammer curl (cable) 50x12 3 sets

Wednesday- legs 7/12/23
Hip thrust 185x10 205x10 215x10 2 sets of 215x12
Seated leg curl 130x8 125x8 115x10
Laying leg curl 108x12 3 sets
Calf press 180x15 200x15 210x15
Calf extensions 205x15 220x15 230x15
Leg press 180x10 230x12 250x12

Thursday- Push 2 7/13/23
Single arm crossover 60x12 3 sets
Cable fly (high) 50x12 50x10
Cable fly 42.5x 12 42.5x10
Cable fly (low) 20x12 15x12
Pec deck 250x12 255x10 260x8
Overhead press 35x15 3 sets
Tricep machine 100x12 110x12 115x12
Reverse grip pulldown 47.5x15 52.5x15 55.5x12

Friday- Pull 2 7/14/23
Seated cable row 160x15 145x15 2 sets
Straight arm pulldown 50x12 3 sets
Ez bar curl 40x20 5 sets with 20-30 sec rest
Preacher curl 125x15 125x12 125x10
Face pull 50x15 3 sets
Shrug 130x30 130x25 130x20
Palm up wrist curls 80x40 80x35 80x30
Palm down wrist curl 20x12 drop reps by 2 per set till 2
Seated row (wide grip) 70x10 100x12 85x12

Diet
Typical day 2200-2500 cals
Protein - 200-230g
Fat - 60-70g
Carbs - 150-175g

Sleep
6-7 hours/night

only sup I am currently talking is creatine
take pump fuel as a pre-workout if you wanna include that
*Will update day by day with workouts an meals*
 
Hey all, starting this to track my own fitness and be able to have advice/critiques.
Hight : 6ft
Weight : 238
Age :25

Been weight lifting since senior year (7 years ago) on an off, consistently for the past 2 years

Monday- Push 7/10/23
Flat bench 195x12 205x10 215x8
Incline bench 155x15 165x12 175x10
Lateral raise 10x10 10x8
Front raise 15x10 15x8
Bent over fly 20x10 20x8
Tricep pulldown 40x20 3 sets
Reverse grip pull down 50x10 6 sets
Overhead tricep extension 40x20 3 sets

Tuesday- Pull 7/11/23
Iso lat row 90x15 100x12 110x10
Seated row (ground) 101x20 3 sets
Cross body hammer curl 35x15 3 sets
Overhead curl 25x12 3 sets
Pullups 3 sets of 6
Reverse fly 130x10 3 sets
Palm up wrist curls 80x40 80x35 80x30
Palm down wrist curl 20x12 drop reps by 2 per set till 2
Hammer curl (cable) 50x12 3 sets

Wednesday- legs 7/12/23
Hip thrust 185x10 205x10 215x10 2 sets of 215x12
Seated leg curl 130x8 125x8 115x10
Laying leg curl 108x12 3 sets
Calf press 180x15 200x15 210x15
Calf extensions 205x15 220x15 230x15
Leg press 180x10 230x12 250x12

Thursday- Push 2 7/13/23
Single arm crossover 60x12 3 sets
Cable fly (high) 50x12 50x10
Cable fly 42.5x 12 42.5x10
Cable fly (low) 20x12 15x12
Pec deck 250x12 255x10 260x8
Overhead press 35x15 3 sets
Tricep machine 100x12 110x12 115x12
Reverse grip pulldown 47.5x15 52.5x15 55.5x12

Friday- Pull 2 7/14/23
Seated cable row 160x15 145x15 2 sets
Straight arm pulldown 50x12 3 sets
Ez bar curl 40x20 5 sets with 20-30 sec rest
Preacher curl 125x15 125x12 125x10
Face pull 50x15 3 sets
Shrug 130x30 130x25 130x20
Palm up wrist curls 80x40 80x35 80x30
Palm down wrist curl 20x12 drop reps by 2 per set till 2
Seated row (wide grip) 70x10 100x12 85x12

Diet
Typical day 2200-2500 cals
Protein - 200-230g
Fat - 60-70g
Carbs - 150-175g

Sleep
6-7 hours/night

only sup I am currently talking is creatine
take pump fuel as a pre-workout if you wanna include that
*Will update day by day with workouts an meals*

welcome to the evolutionary.org family.

thank you for sharing some good details.

What we need to see now is this:

1) how your weights improve and your training as you go

2) your diet is NOT clear, please post your foods you eat when you eat them , basically meals and timing and how much.
because 400calories from candy is different than 400 calories from protein bars
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

3) please post your face blurred picture so we can see where you're at now
 
yea that's something i wanted to try an work on, have a hard time going to bed some nights but its slowly improving
 
power top start
get diet in more detail posted
 
I wanna start to reintroduce then but to be completely honest I just don't like them all that much
 
*update*
Average daily meals
Breakfast - 2 scoop ghost protein 50g
Lunch - 8oz chicken breast, 1 apple
Dinner - 8oz London broil, 2 tortilla shells, 3 tbs sour cream, cup of rice (2 steak wraps)
Bed snack - 100 cal bag of popcorn

TTL
Protein - 218g
Carbs - 205g
Fat - 44g
 
Hey all, starting this to track my own fitness and be able to have advice/critiques.
Hight : 6ft
Weight : 238
Age :25

Been weight lifting since senior year (7 years ago) on an off, consistently for the past 2 years

Monday- Push 7/10/23
Flat bench 195x12 205x10 215x8
Incline bench 155x15 165x12 175x10
Lateral raise 10x10 10x8
Front raise 15x10 15x8
Bent over fly 20x10 20x8
Tricep pulldown 40x20 3 sets
Reverse grip pull down 50x10 6 sets
Overhead tricep extension 40x20 3 sets

Tuesday- Pull 7/11/23
Iso lat row 90x15 100x12 110x10
Seated row (ground) 101x20 3 sets
Cross body hammer curl 35x15 3 sets
Overhead curl 25x12 3 sets
Pullups 3 sets of 6
Reverse fly 130x10 3 sets
Palm up wrist curls 80x40 80x35 80x30
Palm down wrist curl 20x12 drop reps by 2 per set till 2
Hammer curl (cable) 50x12 3 sets

Wednesday- legs 7/12/23
Hip thrust 185x10 205x10 215x10 2 sets of 215x12
Seated leg curl 130x8 125x8 115x10
Laying leg curl 108x12 3 sets
Calf press 180x15 200x15 210x15
Calf extensions 205x15 220x15 230x15
Leg press 180x10 230x12 250x12

Thursday- Push 2 7/13/23
Single arm crossover 60x12 3 sets
Cable fly (high) 50x12 50x10
Cable fly 42.5x 12 42.5x10
Cable fly (low) 20x12 15x12
Pec deck 250x12 255x10 260x8
Overhead press 35x15 3 sets
Tricep machine 100x12 110x12 115x12
Reverse grip pulldown 47.5x15 52.5x15 55.5x12

Friday- Pull 2 7/14/23
Seated cable row 160x15 145x15 2 sets
Straight arm pulldown 50x12 3 sets
Ez bar curl 40x20 5 sets with 20-30 sec rest
Preacher curl 125x15 125x12 125x10
Face pull 50x15 3 sets
Shrug 130x30 130x25 130x20
Palm up wrist curls 80x40 80x35 80x30
Palm down wrist curl 20x12 drop reps by 2 per set till 2
Seated row (wide grip) 70x10 100x12 85x12

Diet
Typical day 2200-2500 cals
Protein - 200-230g
Fat - 60-70g
Carbs - 150-175g

Sleep
6-7 hours/night

only sup I am currently talking is creatine
take pump fuel as a pre-workout if you wanna include that
*Will update day by day with workouts an meals*

bro kinlar yo my hero. lot of lifting hard
 
nice dedication on this log alrady
 
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