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Approved Log My 2023-2024 log

Keep cleaning up the diet you are improving there still room to get better though
 
11-21-2023 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 Southwest Stuffed Zucchini Boats with Pico de Gallo, Avocado Crema & Cilantro with water

Dinner Protein Bar banana popcorn with water

Last meal 2 eggs water

Treadmill Running
Set 1:00:20:00
Kcal: 227
Distance: 2.3 mile
Speed: 6.5 mph Lap/Rep: 9.0

Barbell Ab Rollout (Kneeling)
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
Set 5: 20
Set 6: 25

Dumbbell Side Bend
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 15
Set 4: 50 lbs x 15
Set 5: 50 lbs x 20
Set 6: 50 lbs x 25

Push-Up
Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20
Set 5:30
Set 6: 65

Hanging Leg Raise
Set 1: 10
Set 2: 10
Set 3: 10

11-22-2023 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 Hot Honey Glazed Garlic Chicken with Couscous & Zucchini with water

Dinner Turkey Green beans water

Last meal 2 eggs water

Treadmill Running
Set 1: 00:20:00
Kcal: 227
Distance: 2.2 mile
Speed: 6.5 mph Lap/Rep: 9

Leg Raise
Set 1: 20

Crunch Set 1: 40

Rear Pull-Up (Wide Grip)
Set 1: 20 lbs x 10

Crunch
Set 1: 40
Rep Max: 40

Decline Bench Weighted Twist
Set 1: 50 lbs x 24

Leg Raise
Set 1: 20

Leg Raise
Set 1: 20

Decline Bench Weighted Twist
Set 1: 50 lbs x 24

Crunch
Set 1: 40
Rear Pull-Up (Wide Grip)
Set 1: 20 lbs x 10

Pull-Up Set 1: 12

Decline Bench Weighted Twist
Set 1: 50 lbs x 24

Pull-Up
Set 1: 12

Decline Bench Weighted Twist
Set 1: 50 lbs x 24

Leg Raise
Set 1: 26

Leg Raise
Set 1: 26

Crunch
Set 1: 60

Chin-Up
Set 1: 20 lbs x 14

Crunch Set 1: 80

Decline Bench Weighted Twist
Set 1: 50 lbs x 32

Crunch
Set 1: 80

Leg Raise
Set 1: 40

Chin-Up
Set 1: 20 lbs x 16

Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
Set 4: 120 lbs x 10
Set 5: 120 lbs x 10
Set 6: 120 lbs x 10

Decline Bench Weighted Twist
Set 1: 50 lbs x 40

Decline Bench Weighted Twist
Set 1: 50 lbs x 32

Crunch
Set 1: 80

Leg Raise
Set 1: 40

Chin-Up
Set 1: 20 lbs x 16

Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10

Decline Bench Weighted Twist
Set 1: 50 lbs x 40
 

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11-21-2023 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 Southwest Stuffed Zucchini Boats with Pico de Gallo, Avocado Crema & Cilantro with water

Dinner Protein Bar banana popcorn with water

Last meal 2 eggs water

Treadmill Running
Set 1:00:20:00
Kcal: 227
Distance: 2.3 mile
Speed: 6.5 mph Lap/Rep: 9.0

Barbell Ab Rollout (Kneeling)
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
Set 5: 20
Set 6: 25

Dumbbell Side Bend
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 15
Set 4: 50 lbs x 15
Set 5: 50 lbs x 20
Set 6: 50 lbs x 25

Push-Up
Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20
Set 5:30
Set 6: 65

Hanging Leg Raise
Set 1: 10
Set 2: 10
Set 3: 10

11-22-2023 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 Hot Honey Glazed Garlic Chicken with Couscous & Zucchini with water

Dinner Turkey Green beans water

Last meal 2 eggs water

Treadmill Running
Set 1: 00:20:00
Kcal: 227
Distance: 2.2 mile
Speed: 6.5 mph Lap/Rep: 9

Leg Raise
Set 1: 20

Crunch Set 1: 40

Rear Pull-Up (Wide Grip)
Set 1: 20 lbs x 10

Crunch
Set 1: 40
Rep Max: 40

Decline Bench Weighted Twist
Set 1: 50 lbs x 24

Leg Raise
Set 1: 20

Leg Raise
Set 1: 20

Decline Bench Weighted Twist
Set 1: 50 lbs x 24

Crunch
Set 1: 40
Rear Pull-Up (Wide Grip)
Set 1: 20 lbs x 10

Pull-Up Set 1: 12

Decline Bench Weighted Twist
Set 1: 50 lbs x 24

Pull-Up
Set 1: 12

Decline Bench Weighted Twist
Set 1: 50 lbs x 24

Leg Raise
Set 1: 26

Leg Raise
Set 1: 26

Crunch
Set 1: 60

Chin-Up
Set 1: 20 lbs x 14

Crunch Set 1: 80

Decline Bench Weighted Twist
Set 1: 50 lbs x 32

Crunch
Set 1: 80

Leg Raise
Set 1: 40

Chin-Up
Set 1: 20 lbs x 16

Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
Set 4: 120 lbs x 10
Set 5: 120 lbs x 10
Set 6: 120 lbs x 10

Decline Bench Weighted Twist
Set 1: 50 lbs x 40

Decline Bench Weighted Twist
Set 1: 50 lbs x 32

Crunch
Set 1: 80

Leg Raise
Set 1: 40

Chin-Up
Set 1: 20 lbs x 16

Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10

Decline Bench Weighted Twist
Set 1: 50 lbs x 40
@Lipster meals clean and you're looking super ripped, amazing results

and i like the fish oil boost
 
@Lipster meals clean and you're looking super ripped, amazing results

and i like the fish oil boost
Thank you getting ready for this one. Hopefully starting off in a real good starting point. Add some size and strength and I'll be real stoked. March will make 1 year for my transformation from a different guy lol
 
Not the best work out but I wasn't going to take the day off. Felt something pull on my ankle last week doing squats. It's a old injury from when a kid I think just arthritis now but been tight like a knuckle needing to Crack. On the lift I felt something stretch a little. Ankle swoll a little the next couple days. Only tender. But didn't want to push my luck as it still has a slight tender spot. Weight felt light which is very nice. Did slow Paused reps since I cut back the weight. Want to start the cycle 100% hopefully less aggravated next week. No way skipping leg day though. Using bpc157 and tb500. Fully mobile.


11-23-2023 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 Thanksgiving Dinner with 2% Milk

Dinner Brown Rice and Beans avocado and melon with water

Last meal 2 eggs 1 fish water

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

Barbell Squat slow and pause at the bottom
Set 1: 225 lbs x 5
Set 2: 225 lbs x 5
Set 3: 225 lbs x 5
Set 4: 225 lbs x 5
Set 5: 225 lbs x 5
Set 6: 235 lbs x 5
Set 7: 245 lbs x 5

Barbell Standing Calf Raise
Set 1: 250 lbs x 15
Set 2: 250 lbs x 15
Set 3: 250 lbs x 15

Machine Leg Extension
Set 1: 150 lbs x 10
Set 2: 150 lbs x 10
Set 3: 150 lbs x 10

Barbell Standing Calf Rise
Set 1: 250 lbs x 15

Machine Leg Curl (Prone)
Set 1: 105 lbs x 10
Set 2: 105 lbs x 10
Set 3: 105 lbs x 10

Cable Pull Through
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
 

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Not the best work out but I wasn't going to take the day off. Felt something pull on my ankle last week doing squats. It's a old injury from when a kid I think just arthritis now but been tight like a knuckle needing to Crack. On the lift I felt something stretch a little. Ankle swoll a little the next couple days. Only tender. But didn't want to push my luck as it still has a slight tender spot. Weight felt light which is very nice. Did slow Paused reps since I cut back the weight. Want to start the cycle 100% hopefully less aggravated next week. No way skipping leg day though. Using bpc157 and tb500. Fully mobile.


11-23-2023 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 Thanksgiving Dinner with 2% Milk

Dinner Brown Rice and Beans avocado and melon with water

Last meal 2 eggs 1 fish water

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

Barbell Squat slow and pause at the bottom
Set 1: 225 lbs x 5
Set 2: 225 lbs x 5
Set 3: 225 lbs x 5
Set 4: 225 lbs x 5
Set 5: 225 lbs x 5
Set 6: 235 lbs x 5
Set 7: 245 lbs x 5

Barbell Standing Calf Raise
Set 1: 250 lbs x 15
Set 2: 250 lbs x 15
Set 3: 250 lbs x 15

Machine Leg Extension
Set 1: 150 lbs x 10
Set 2: 150 lbs x 10
Set 3: 150 lbs x 10

Barbell Standing Calf Rise
Set 1: 250 lbs x 15

Machine Leg Curl (Prone)
Set 1: 105 lbs x 10
Set 2: 105 lbs x 10
Set 3: 105 lbs x 10

Cable Pull Through
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
@Lipster be careful if you feel injuries take time off that bodypart and rest it a bit
of course dont skip leg day but be very careful so you dont injure again
 
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