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Approved Log My 2023-2024 log

i'm not a fan of training through injuries. doesn't get easier as you age
 
oh no your ankle injury seems like it could be chronic
I rolled it as a kid real real bad. Now it's probably just arthritis lol. But I pulled something that made it swell some. But it's getting better now and the good news it is feeling better then it did before I pulled what ever. The tight feeling is gone and that feels normal. Just have one spot under the ankle bone that is a little tender. I think one week should be good to go.
 
Be posting log tonight after I eat. Ankle is doing better each day for sure. Only hurt it a little but probably have arthritis too and it's just that time. Been making a new training schedule. I switched shoulders with back this week so they were not right after Bench day. It actually felt pretty nice and I could feel a difference. I have been told always do legs first before other body parts. Just wondering is that true or add a benefit? This week I might switch my Bench day do add one more day of rest for the ankle.
 
11-24-2023 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 Protein Bar with 2% Milk

Dinner Brown Rice and Beans with cheese and peppers and avocado with water

Last meal 2 eggs and fish 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 2
Set 3: 245 lbs x 2
Set 4: 245 lbs x 4
Set 5: 245 lbs x 5

Barbell Incline Bench Press
Set 1: 175 lbs x 6
Set 2: 175 lbs x 5
Set 3: 175 lbs x 7

Dumbbell Bench Press
Set 1: 150 lbs x 8
Set 2: 150 lbs x 8
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 One-Arm Tricep Kick Back
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 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 12
Set 3: 135 lbs x 12

11-25-2023 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 Sweet 'N' Spicy Apricot Pork Chops with Garlicky Broccoli and Chili-Roasted Carrots with 2% Milk

Dinner with water

Last meal 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: 295 lbs x 5
Set 6: 315 lbs x 5
Set 7: 315 lbs x 5

Barbell Bent-Over Row
Set 1: 165 lbs x 10
Set 2: 165 lbs x 10
Set 3: 165 lbs x 12
Best 1RM: 230.99
Cable Lat Pulldown Wide Grip
Set 1: 260 lbs x 10
Set 2: 260 lbs x 10
Set 3: 260 lbs x 12

Cable Seated Row
Set 1: 140 lbs x 10
Set 2: 140 lbs x 10
Set 3: 140 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: 55 lbs x 10
Set 2: 55 lbs x 10
Set 3: 55 lbs x 12

11-25-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal and banana with 2% milk

Work out with 1 protein drink

Lunch 2 Tuna Fish Sandwich with avocado and melons with 2% Milk

Dinner Rosemary Fig Pork Filet with Kale & Sweet Potatoe Jumble with Water

Last Meal 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 6
Set 2: 165 lbs x 8
Set 3: 165 lbs x 8
Set 4: 175 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
Set 4: 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 6
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8

Dropset

Dumbbell Hammer Curl
Set 1: 40 lbs x 8
Set 2: 30 lbs x 8
Set 3: 20 lbs x 8

Dumbbell Hammer Curl
Set 1: 40 lbs x 8
Set 2: 30 lbs x 8
Set 3: 20 lbs x 8

Dumbbell Hammer Curl
Set 1: 40 lbs x 8
Set 2: 30 lbs x 8
Set 3: 20 lbs x 8

Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
 

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11-24-2023 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 Protein Bar with 2% Milk

Dinner Brown Rice and Beans with cheese and peppers and avocado with water

Last meal 2 eggs and fish 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 2
Set 3: 245 lbs x 2
Set 4: 245 lbs x 4
Set 5: 245 lbs x 5

Barbell Incline Bench Press
Set 1: 175 lbs x 6
Set 2: 175 lbs x 5
Set 3: 175 lbs x 7

Dumbbell Bench Press
Set 1: 150 lbs x 8
Set 2: 150 lbs x 8
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 One-Arm Tricep Kick Back
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 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 12
Set 3: 135 lbs x 12

11-25-2023 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 Sweet 'N' Spicy Apricot Pork Chops with Garlicky Broccoli and Chili-Roasted Carrots with 2% Milk

Dinner with water

Last meal 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: 295 lbs x 5
Set 6: 315 lbs x 5
Set 7: 315 lbs x 5

Barbell Bent-Over Row
Set 1: 165 lbs x 10
Set 2: 165 lbs x 10
Set 3: 165 lbs x 12
Best 1RM: 230.99
Cable Lat Pulldown Wide Grip
Set 1: 260 lbs x 10
Set 2: 260 lbs x 10
Set 3: 260 lbs x 12

Cable Seated Row
Set 1: 140 lbs x 10
Set 2: 140 lbs x 10
Set 3: 140 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: 55 lbs x 10
Set 2: 55 lbs x 10
Set 3: 55 lbs x 12

11-25-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil

Breakfast Oatmeal and banana with 2% milk

Work out with 1 protein drink

Lunch 2 Tuna Fish Sandwich with avocado and melons with 2% Milk

Dinner Rosemary Fig Pork Filet with Kale & Sweet Potatoe Jumble with Water

Last Meal 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 6
Set 2: 165 lbs x 8
Set 3: 165 lbs x 8
Set 4: 175 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
Set 4: 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 6
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8

Dropset

Dumbbell Hammer Curl
Set 1: 40 lbs x 8
Set 2: 30 lbs x 8
Set 3: 20 lbs x 8

Dumbbell Hammer Curl
Set 1: 40 lbs x 8
Set 2: 30 lbs x 8
Set 3: 20 lbs x 8

Dumbbell Hammer Curl
Set 1: 40 lbs x 8
Set 2: 30 lbs x 8
Set 3: 20 lbs x 8

Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
@Lipster real good day but really push to add set 4 high rep to all your exercises

i would add a protein bar daily to boost protein
 
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