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Approved Log My 2023-2024 log

Currently down to 9.9% bf at 177lbs. 2 weeks until bulk.

11-27-2023 Logs
Wake up
0 pre work out drink
0 protein shake
0 Amino drink
10 G Fish oil

36 hr water fast

Breakfast water

No Work out with 1 protein drink

Lunch with water

Dinner with water

Last Meal with water

11-28-2023 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 Pork Katsu with Sesame Roasted Broccoli & Ginger Rice with 2% Milk

Dinner 2 eggs with water

Last Meal banana apple yogurt with water

Barbell Bench Press
Set 1: 45 lbs x 12
Set 2: 155 lbs x 8
Set 3: 215 lbs x 3
Set 4: 245 lbs x 3
Set 5: 245 lbs x 3
Set 6: 245 lbs x 3
Set 7: 245 lbs x 2
Set 8: 245 lbs x 3

Barbell Incline Bench Press
Set 1: 175 lbs x 8
Set 2: 175 lbs x 8
Set 3: 175 lbs x 8

Dumbbell Bench Press
Set 1: 150 lbs x 8
Set 2: 150 lbs x 6
Set 3: 150 lbs x 8

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 Kickback
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 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
 

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Currently down to 9.9% bf at 177lbs. 2 weeks until bulk.

11-27-2023 Logs
Wake up
0 pre work out drink
0 protein shake
0 Amino drink
10 G Fish oil

36 hr water fast

Breakfast water

No Work out with 1 protein drink

Lunch with water

Dinner with water

Last Meal with water

11-28-2023 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 Pork Katsu with Sesame Roasted Broccoli & Ginger Rice with 2% Milk

Dinner 2 eggs with water

Last Meal banana apple yogurt with water

Barbell Bench Press
Set 1: 45 lbs x 12
Set 2: 155 lbs x 8
Set 3: 215 lbs x 3
Set 4: 245 lbs x 3
Set 5: 245 lbs x 3
Set 6: 245 lbs x 3
Set 7: 245 lbs x 2
Set 8: 245 lbs x 3

Barbell Incline Bench Press
Set 1: 175 lbs x 8
Set 2: 175 lbs x 8
Set 3: 175 lbs x 8

Dumbbell Bench Press
Set 1: 150 lbs x 8
Set 2: 150 lbs x 6
Set 3: 150 lbs x 8

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 Kickback
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 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
@Lipster another good training day would still add 20 reps range 1 set

though I can see you upping protein

clean meal bro
 
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
Good work bro
 
I don't think you're going light at all
that's actually some good volume you're doing 8 sets at 245 pounds
 
why so light on the bench press?
Always been my weak point. Last cycle I just got to where I was going to 255 for reps. But during pct and off time along with this small cut I did not really gain in strength versus maintained strength. But last bulk when I started I was at 195. So during cycle I went up 50 lbs. I am hoping to have close to the same gains. My Squat went up 70lbs and my dead lift 90lbs.

But the nice thing for me at 175lbs I'll be at the strongest I've ever been. I started this year off at 218lbs. So managing to loose 43lbs I was able to add to my strength. Before this year I just seemed to be at a pleatue. My max bench press was 245 for 1. Now I'm repping 245.
 
Always been my weak point. Last cycle I just got to where I was going to 255 for reps. But during pct and off time along with this small cut I did not really gain in strength versus maintained strength. But last bulk when I started I was at 195. So during cycle I went up 50 lbs. I am hoping to have close to the same gains. My Squat went up 70lbs and my dead lift 90lbs.

But the nice thing for me at 175lbs I'll be at the strongest I've ever been. I started this year off at 218lbs. So managing to loose 43lbs I was able to add to my strength. Before this year I just seemed to be at a pleatue. My max bench press was 245 for 1. Now I'm repping 245.
@Lipster keep working on the bench so you can get up on it, slowly add every time and do more negatives you'll get there just find a spotter
 
@Lipster keep working on the bench so you can get up on it, slowly add every time and do more negatives you'll get there just find a spotter
That's my big pinch. No spotter. That makes me hold back a little itself. I work 3rd so my work out schedule is different from everyone I know. I did get the sling shot to help especially with negative motion.
 
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