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Approved Log My 2023-2024 log

Got a food tracking app so I can see the macros better and how the good breaks down. Plus just something to do while in the office.

11-17-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Vegan Beans 'n' Greens-Stuffed- Peppers with Couscous & Creamy Hummus with water

Dinner Rice and beans with cheese pepper and Advacdo with water

Last meal 2 eggs 1 fish filet 1 protein bar with water

Barbell Bench Press
Set 1: 45 lbs x 12
Set 2: 155 lbs x 8
Set 3: 215 lbs x 3

Barbell Bench Press
Set 1: 245 lbs x 3
Set 2: 245 lbs x 3
Set 3: 245 lbs x 2
Set 4: 245 lbs x 3
Set 5: 245 lbs x 3

Barbell Decline Bench Press
Set 1: 185 lbs x 8
Set 2: 185 lbs x 7
Set 3: 185 lbs x 6

Dumbbell Bench Press
Set 1: 150 lbs x 7
Set 2: 150 lbs x 5
Set 3: 150 lbs x 5
Machine Fly
Set 1: 90 lbs x 10
Set 2: 90 lbs x 10
Set 3: 90 lbs x 10

EZ Bar Decline Close Grip Skull Crusher
Set 1: 85 lbs x 10
Set 2: 85 lbs x 10
Set 3: 85 lbs x 10

Dumbbell Seated Tricep Press
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 10

Cable Tricep Pushdown Rope
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Barbell Bench Press Close Grip
Set 1: 135 lbs x 12
Set 2: 135 lbs x 10
Set 3: 135 lbs x 12

11-18-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Indian Style Chicken Curry with Chicken Thighs, Rice, Bell Pepper & Cilantro with water

Dinner Air fried Tailpa Fish Mashed potatoes with water

Last meal 3 Corn Tortilla wraps with chicken tomatoes onions and peppers with water

Barbell Shoulder Press
Set 1: 45 lbs x 12
Set 2: 105 lbs x 8
Set 3: 135 lbs x 8

Barbell Shoulder Press
Set 1: 165 lbs x 8
Set 2: 165 lbs x 8
Set 3: 165 lbs x 8
Set 4: 165 lbs x 8

Dumbbell One-Arm Front Row
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8

Barbell Shrug
Set 1: 315 lbs x 15
Set 2: 335 lbs x 15
Set 3: 355 lbs x 15

Dumbbell Lateral Raise
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 12

Barbell Curl
Set 1: 75 lbs x 8
Set 2: 85 lbs x 8
Set 3: 95 lbs x 8

Barbell Curl
Set 1: 105 lbs x 8

EZ Bar Curl
Set 1: 95 lbs x 8
Set 2: 95 lbs x 8
Set 3: 95 lbs x 8

Cable Bicep Curl
Set 1: 70 lbs x 8
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8

Dumbbell Hammer Curl
Set 1: 30 lbs x 8
Set 2: 30 lbs x 8
Set 3: 30 lbs x 8

Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
Nice training and food looks amazing
 
You did all those benches and then the next day you did shoulder presses. Not a very good idea and you will blowout your shoulders sooner or later.
Considering I have injured both shoulders in the younger days I do not want to do that. I was not sure how to split up my training. I was doing Squat Bench Back then Shoulders but one small problem I was having is on back my hamstrings were still tight. So switched them around with shoulders.

Currently do Monday is my off day. Then Tuesday and Wednesday are my cardio and body days then Thursday through Sunday was weights. I like 4 days of weights and Mondays off. How would you split up the workouts. I am open to suggestions as I want a safe and solid week routine. I do not want to injure a shoulder being to close to bench day.
 
Considering I have injured both shoulders in the younger days I do not want to do that. I was not sure how to split up my training. I was doing Squat Bench Back then Shoulders but one small problem I was having is on back my hamstrings were still tight. So switched them around with shoulders.

Currently do Monday is my off day. Then Tuesday and Wednesday are my cardio and body days then Thursday through Sunday was weights. I like 4 days of weights and Mondays off. How would you split up the workouts. I am open to suggestions as I want a safe and solid week routine. I do not want to injure a shoulder being to close to bench day.
Ideally it would be best to have a day off between back and press day. U can do them either before leg day or after. I actually think doing delts on chest day would be best.

Just make sure and listen to your body. That is the most important thing. Also don’t do a lot of pumping/jerky movements. Go slower and controlled. Feel the weight.
 
11-19-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Brown Sugar Bourbon Pork Meatloves with Apple, Mashed Potatoes &Roasted Broccoli with water

Dinner Rice and beans with cheese pepper and Advacdo with water

Last meal 2 eggs 1 Chicken Breast 1 protein bar banana and pineapple with water

Barbell Deadlift
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8

Barbell Deadlift
Set 1: 245 lbs x 3
Set 2: 265 lbs x 3
Set 3: 295 lbs x 5
Set 4: 295 lbs x 5
Set 5: 315 lbs x 5
Set 6: 335 lbs x 5
Set 7: 355 lbs x 5

Barbell Bent-Over Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 12

Cable Seated Row
Set 1: 140 lbs x 10
Photos
Cable Lat Pulldown (Wide G..
Set 1: 280 lbs x 10
Set 2: 280 lbs x 10
Set 3: 280 lbs x 12

Barbell Bent-Over Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 12

Cable Seated Row
Set 1: 140 lbs x 10
Set 2: 140 lbs x 10
Set 3: 140 lbs x 12

Cable Lat Pulldown Wide Grip
Set 1: 280 lbs x 10
Set 2: 280 lbs x 10
Set 3: 280 lbs x 12

Dumbbell One-Arm Row
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 12

Cable Cross-Over
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 12

Cable Rope Face Pull
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 12

11-20-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

24 hrs fast

3 protein drinks
 

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11-19-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Brown Sugar Bourbon Pork Meatloves with Apple, Mashed Potatoes &Roasted Broccoli with water

Dinner Rice and beans with cheese pepper and Advacdo with water

Last meal 2 eggs 1 Chicken Breast 1 protein bar banana and pineapple with water

Barbell Deadlift
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8

Barbell Deadlift
Set 1: 245 lbs x 3
Set 2: 265 lbs x 3
Set 3: 295 lbs x 5
Set 4: 295 lbs x 5
Set 5: 315 lbs x 5
Set 6: 335 lbs x 5
Set 7: 355 lbs x 5

Barbell Bent-Over Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 12

Cable Seated Row
Set 1: 140 lbs x 10
Photos
Cable Lat Pulldown (Wide G..
Set 1: 280 lbs x 10
Set 2: 280 lbs x 10
Set 3: 280 lbs x 12

Barbell Bent-Over Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 12

Cable Seated Row
Set 1: 140 lbs x 10
Set 2: 140 lbs x 10
Set 3: 140 lbs x 12

Cable Lat Pulldown Wide Grip
Set 1: 280 lbs x 10
Set 2: 280 lbs x 10
Set 3: 280 lbs x 12

Dumbbell One-Arm Row
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 12

Cable Cross-Over
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 12

Cable Rope Face Pull
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 12

11-20-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

24 hrs fast

3 protein drinks
@Lipster 24 hour fast with 3 protein drinks thats going to be a good recomp for you
 
@Lipster 24 hour fast with 3 protein drinks thats going to be a good recomp for you
The protein is the humana pro which is 0 calories so I don't break the fast. I figure the next two Mondays. I have maintained 99% of my strength. So I'll be light but low on bf but still at my strongest.
 
The protein is the humana pro which is 0 calories so I don't break the fast. I figure the next two Mondays. I have maintained 99% of my strength. So I'll be light but low on bf but still at my strongest.
Impossible.
 
It's more the aminos which protein breaks down into. I didn't drink any of the regular protein I have. And then there is the collagen protein but that does have a small amount so I didn't drink that during the fast
I read up on this when it first came out, L Rea was still alive then (creator) and did a lot of back and forth with members on the MD.

The argument is thus.

Great formulation (originally designed, if only in amino ratios, to mimic those of human muscle, which is bad science (or else we'd be cannibals)). I'm ok with that thinking. Lots of companies and experts have debated. Heck, even me.

How it's use - which is the issue. IF you really needed the 5g not for energy but purely for building then cos it's not energy the kcals are not counted. But that's BS. If only cos it's the first thing you're ingesting. I know that in many studies they use a fasted state to test the bodies responses.

It's not much but it's 20kals (protein being 4 per g x 5g). Then you have more aminos (why when the huma pro is aminos and what else is in the drink). The 10g of fish oils (so fat then and potentilly 90kcals) AND a preworkout drink which will contain yet more aminos and a carb typically.

You've broken the fast

Then, a short while later breakfast and the gym
The first is warming up. Just how the app logged it. I have not the re wrote the work ups
Thought so.

Brian Batcheldor, when working with CNP (the original ProPeptide) and the late Paul Borreson (Biohazard's best version being Ravager 4) both wrote about the theoretical 'ideal' protein. Ditto Dr Scott Connely (sp??) of (then) MetRx. Even as Stevesmi has pointed out the simple fact that these all come in powder form makes them less than ideal.
 
It's more the aminos which protein breaks down into. I didn't drink any of the regular protein I have. And then there is the collagen protein but that does have a small amount so I didn't drink that during the fast
hey man, so there are different types of fasting.. different variations

there are even dry fasts which are not even water or any liquids at all (i don't recommend this for more than 24 hours unless you are a pro at it)

anyway although you might drink something that has 0 calories like diet soda or even what you have here. (remember there are loopholes that allow them to claim 0 calories btw) amino acids still have calories that don't have to be labelled

also when you take in vitamins or minerals and most supplements you are also technically breaking a fast in its own right.

really at the end of the day like i said there are variations of fasting. i once did a fast with only coconut water for example. or a fruit fast with just fruit, and some people do fasting with coffee/ tea which both contains calories and are technically a food. off

you are still getting benefits with variations of fasting but if you truly want to get the 100% benefits you must only do water on a fast, and you can add in some cream of tartar and salt with your water.

but its good you are getting into it just keep taking the next steps to improve it from here
 
The protein is the humana pro which is 0 calories so I don't break the fast. I figure the next two Mondays. I have maintained 99% of my strength. So I'll be light but low on bf but still at my strongest.
@Lipster there is no such thing as "0 calories" protein, 1 gram of protein = 4 grams of calories but if you are making gains adding protein is perfect, i'm all for shakes and bars thats my thing so i support you
 
Got a food tracking app so I can see the macros better and how the good breaks down. Plus just something to do while in the office.

11-17-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Vegan Beans 'n' Greens-Stuffed- Peppers with Couscous & Creamy Hummus with water

Dinner Rice and beans with cheese pepper and Advacdo with water

Last meal 2 eggs 1 fish filet 1 protein bar with water

Barbell Bench Press
Set 1: 45 lbs x 12
Set 2: 155 lbs x 8
Set 3: 215 lbs x 3

Barbell Bench Press
Set 1: 245 lbs x 3
Set 2: 245 lbs x 3
Set 3: 245 lbs x 2
Set 4: 245 lbs x 3
Set 5: 245 lbs x 3

Barbell Decline Bench Press
Set 1: 185 lbs x 8
Set 2: 185 lbs x 7
Set 3: 185 lbs x 6

Dumbbell Bench Press
Set 1: 150 lbs x 7
Set 2: 150 lbs x 5
Set 3: 150 lbs x 5
Machine Fly
Set 1: 90 lbs x 10
Set 2: 90 lbs x 10
Set 3: 90 lbs x 10

EZ Bar Decline Close Grip Skull Crusher
Set 1: 85 lbs x 10
Set 2: 85 lbs x 10
Set 3: 85 lbs x 10

Dumbbell Seated Tricep Press
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 10

Cable Tricep Pushdown Rope
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Barbell Bench Press Close Grip
Set 1: 135 lbs x 12
Set 2: 135 lbs x 10
Set 3: 135 lbs x 12

11-18-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Indian Style Chicken Curry with Chicken Thighs, Rice, Bell Pepper & Cilantro with water

Dinner Air fried Tailpa Fish Mashed potatoes with water

Last meal 3 Corn Tortilla wraps with chicken tomatoes onions and peppers with water

Barbell Shoulder Press
Set 1: 45 lbs x 12
Set 2: 105 lbs x 8
Set 3: 135 lbs x 8

Barbell Shoulder Press
Set 1: 165 lbs x 8
Set 2: 165 lbs x 8
Set 3: 165 lbs x 8
Set 4: 165 lbs x 8

Dumbbell One-Arm Front Row
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8

Barbell Shrug
Set 1: 315 lbs x 15
Set 2: 335 lbs x 15
Set 3: 355 lbs x 15

Dumbbell Lateral Raise
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 12

Barbell Curl
Set 1: 75 lbs x 8
Set 2: 85 lbs x 8
Set 3: 95 lbs x 8

Barbell Curl
Set 1: 105 lbs x 8

EZ Bar Curl
Set 1: 95 lbs x 8
Set 2: 95 lbs x 8
Set 3: 95 lbs x 8

Cable Bicep Curl
Set 1: 70 lbs x 8
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8

Dumbbell Hammer Curl
Set 1: 30 lbs x 8
Set 2: 30 lbs x 8
Set 3: 30 lbs x 8

Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
nice update here
 
11-19-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Brown Sugar Bourbon Pork Meatloves with Apple, Mashed Potatoes &Roasted Broccoli with water

Dinner Rice and beans with cheese pepper and Advacdo with water

Last meal 2 eggs 1 Chicken Breast 1 protein bar banana and pineapple with water

Barbell Deadlift
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8

Barbell Deadlift
Set 1: 245 lbs x 3
Set 2: 265 lbs x 3
Set 3: 295 lbs x 5
Set 4: 295 lbs x 5
Set 5: 315 lbs x 5
Set 6: 335 lbs x 5
Set 7: 355 lbs x 5

Barbell Bent-Over Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 12

Cable Seated Row
Set 1: 140 lbs x 10
Photos
Cable Lat Pulldown (Wide G..
Set 1: 280 lbs x 10
Set 2: 280 lbs x 10
Set 3: 280 lbs x 12

Barbell Bent-Over Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 12

Cable Seated Row
Set 1: 140 lbs x 10
Set 2: 140 lbs x 10
Set 3: 140 lbs x 12

Cable Lat Pulldown Wide Grip
Set 1: 280 lbs x 10
Set 2: 280 lbs x 10
Set 3: 280 lbs x 12

Dumbbell One-Arm Row
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 12

Cable Cross-Over
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 12

Cable Rope Face Pull
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 12

11-20-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

24 hrs fast

3 protein drinks
nice job fast is important
 
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