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Approved Log Log 2023 - Kinlar

Will be stocking up on protein bars and add 30 mins cardio Tuesday and Thursdays. Any specific probiotics y'all recommend? Never really looked into/taken them

For protein bars i like quest bars, no affiliation but they taste good.

For probiotics spore based probiotics and a probiotic 100 billion complex look for both.
 
For protein bars i like quest bars, no affiliation but they taste good.

For probiotics spore based probiotics and a probiotic 100 billion complex look for both.

Any brands you can recommend? Looking around currently. Can't seem to find spore based and 100B, or should they be two separate products?
 
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*

What are you taking during the Log
 
*update*
7/18/23
Breakfast - 50g protein shake
Lunch - 8oz chicken breast
Dinner - steak wrap (8oz London broil, 3 tbsp sour cream 3 tbsp a1, 3 small tortillas)
Snack - 100g trail mix
TTL
Protein - 234g
Carbs - 162g
Fat - 83g

Pull
Iso lat row 90x15 100x14 110x12
Cross body hammer curl 32.5x15 3 sets
Seated cable row (ground) 106x20 3 sets
Overhead curl 27.5x12 3 sets each arm
Pullups 3 sets of 6
Hammer curl (cable) 50x12 3 sets
Reverse fly 130x12 3 sets
Wrist curl (palm down) 22.5x12 drops 2 reps each set till 2
Wrist curl (palm up) 80x45 80x40 80x35

Elliptical 30min -2.08 mi
 
Scratch that, gonna run a mk2866/rad140 cycle for 8 weeks. Any advice would be much appreciated

Dylan can help you out
 
*update*

Breakfast - 50g protein shake
Lunch - 8oz chicken breast
Dinner - 8oz steak, 1 cup rice, dole pineapple juice
Snack - 125g trail mix 100cal popcorn bag
TTL
Protein - 223
Carbs - 156
Fat - 81
Calories - 2218

Have ordered probiotics 100B cfu and 8B CFU spore based

Legs
Leg press 270x12 3 sets
Hip thrust 215x12 3 sets 225x12 2 sets
Lying leg curl 108x15 118x12 2 sets
Calf press 180x15 200x15 220x15
Calf extensions 205x15 220x15 230x15
Seated leg curl 100x15 115x12 120x10
50k ttl volume *new max*

Core
Mountain climbers x26 each side
Sit ups x12
Abdominal crunches x16
Reclined oblique twist x16
Bicycle crunches x12
Repeat circuit
 
You should do more volume with Bench, Deadlift, Squat. Concentrate on those multi joint exercises and you will grow much faster. Deadlifts and squats are the area that will speed up overall size and strength for the entire body. Stop wasting time on single joint exercises until you get bigger.
 
You should do more volume with Bench, Deadlift, Squat. Concentrate on those multi joint exercises and you will grow much faster. Deadlifts and squats are the area that will speed up overall size and strength for the entire body. Stop wasting time on single joint exercises until you get bigger.

Cut out other stuff and increase sets of bench/add squats an deadlifts? I will get that going. You think one pull/push day focus on them an do the smaller exercises on the second push/pull?
 
Cut out other stuff and increase sets of bench/add squats an deadlifts? I will get that going. You think one pull/push day focus on them an do the smaller exercises on the second push/pull?

I would do a three day split.
Day 1 Squat
Day 2 Deadlift
Day 3 Bench

You can add some accessory exercises to the days for example on Bench day you add in Triceps and on Deadlift day you do rows, shrugs and maybe some pulldowns. Add biceps at end of workout. You will already be pre-exhausted so you wont need to do many sets of biceps. You can also do a 4th day and do a few you think you need to catch up on but not hard. Your hard days should be the three main lifts. Concentrate on those for volume loading. Just be careful to make sure you ice as much as you can after each workout.

If I wasn't injured right now with with an MRI scheduled for my shoulder I would be pretty much only concentrating on those three. I am doing lots of machine work as I can get by without hurting anything. Example of one of my harder squat workouts a few years ago would be

Squat
445x5x5
Leg Press 1000x10x3

That was all I did for the day since it was enough volume.
 
I would do a three day split.
Day 1 Squat
Day 2 Deadlift
Day 3 Bench

You can add some accessory exercises to the days for example on Bench day you add in Triceps and on Deadlift day you do rows, shrugs and maybe some pulldowns. Add biceps at end of workout. You will already be pre-exhausted so you wont need to do many sets of biceps. You can also do a 4th day and do a few you think you need to catch up on but not hard. Your hard days should be the three main lifts. Concentrate on those for volume loading. Just be careful to make sure you ice as much as you can after each workout.

If I wasn't injured right now with with an MRI scheduled for my shoulder I would be pretty much only concentrating on those three. I am doing lots of machine work as I can get by without hurting anything. Example of one of my harder squat workouts a few years ago would be

Squat
445x5x5
Leg Press 1000x10x3

That was all I did for the day since it was enough volume.

gonna finish this week out with the routine i have going and next week start going for volume on those lifts like you say. thank you.
 
gonna finish this week out with the routine i have going and next week start going for volume on those lifts like you say. thank you.

Just be careful and make sure you do them properly and watch videos online how to do them. Also take care and listen to your body. More is not always better. I always like to do the least amount of work possible for the outcome. Rest is more important.
 
*update*

Breakfast - 50g protein shake
Lunch - 8oz chicken breast
Dinner - 8oz steak, 1 cup rice, dole pineapple juice
Snack - 125g trail mix 100cal popcorn bag
TTL
Protein - 223
Carbs - 156
Fat - 81
Calories - 2218

Have ordered probiotics 100B cfu and 8B CFU spore based

Legs
Leg press 270x12 3 sets
Hip thrust 215x12 3 sets 225x12 2 sets
Lying leg curl 108x15 118x12 2 sets
Calf press 180x15 200x15 220x15
Calf extensions 205x15 220x15 230x15
Seated leg curl 100x15 115x12 120x10
50k ttl volume *new max*

Core
Mountain climbers x26 each side
Sit ups x12
Abdominal crunches x16
Reclined oblique twist x16
Bicycle crunches x12
Repeat circuit

again you need to drop the trail mix and popcorn and replace it with a protein bar

and rice replace with oatmeal

you want to lean out do it
 
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