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10-12-2023 Log start of pct and cut to prep for Dec bulk
Using Hydroxygenin and Laxogenin to mitigate muscle loss during a small cut and pct.
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast 2 Packs of oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch 2 Thin sliced vegetable meat pizza
Dinner 2 Chicken stuffed tamales followed with 1 protein drink
Last meal 2 chicken tenders 2 hard boiled eggs 1 protein bar followed with 1 protein drink
Barbell Squat
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8
Set 3: 225 lbs x 5
Set 4: 245 lbs x 5
Set 5: 245 lbs x 5
Set 6: 265 lbs x 5
Set 7: 265 lbs x 5
Set 8: 275 lbs x 5
Best 1RM: 320.83
Barbell Standing Calf Raise
Set 1: 330 lbs x 15
Set 2: 330 lbs x 15
Set 3: 330 lbs x 15
Set 4: 330 lbs x 15
Best 1RM: 495
Machine Leg Extension
Set 1: 150 lbs x 10
Set 2: 150 lbs x 10
Set 3: 150 lbs x 10
Best 1RM: 200
Machine Leg Curl (Prone)
Set 1:100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10
Best 1RM: 133.33
Cable Pull Through
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10 Best 1RM: 160
10-13-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast 2 Packs of oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch 2 Honey thyme pork filet with diced potatoes and broccoli
Dinner 2 Rice with beans layered with cheese pickles and beef with 1 protein drink
Last meal Boneless fish filet 2 hard boiled eggs 1 protein bar followed with 1 protein drink
Barbell Bench Press
Set 1: 45 lbs x 12
Set 2: 155 lbs x 8
Set 3: 215 lbs x 3
Best 1RM: 236.5
Barbell Bench Press
Set 1: 245 lbs x 4
Set 2: 245 lbs x 4
Set 3: 245 lbs x 4
Set 4: 245 lbs x 4
Set 5: 245 lbs x 5
Best 1RM: 285.83
Barbell Incline Bench Press
Set 1: 175 lbs x 8
Set 2: 175 lbs x 8
Set 3: 175 lbs x 7
Best 1RM: 221.66
Dumbbell Bench Press
Set 1: 150 lbs x 8
Set 2: 150 lbs x 6
Set 3: 150 lbs x 3
Best 1RM: 190
Machine Fly
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 7
Best 1RM: 133.33
EZ Bar Decline Close Grip Skull Crusher
Set 1: 85 lbs x 10
Set 2: 85 lbs x 10
Set 3: 85 lbs x 8
Best 1RM: 113.33
Dumbbell Tricep Kickback
Set 1: 25 lbs x 10
Set 2: 25 lbs x 10
Set 3: 25 lbs x 10
Best 1RM: 33.33
Cable Tricep Pushdown Rope
Set 1: 100 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
Best 1RM: 160
Barbell Bench Press Close Grip
Set 1: 135 lbs x 12
Set 2: 135 lbs x 12
Set 3: 135 lbs x 12
Best 1RM: 189
10-14-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast special k cereal with 2% milk and 1 oreo cookie with 1/2 tbl spoon of peanut butter on top
Work out followed with 1 protein drink
Lunch 3 ONE-PAN PINEAPPLE SALSA PORK TACOS with sour cream and cilantro
Dinner 16 Buffalo pizza rolls and 1 cheese and ham hot pocket with 1 protein drink
Last meal 1 protein drink
Barbell Shoulder Press
Set 1: 45 lbs x 12
Set 2: 105 lbs x 8
Set 3: 135 lbs x 8
Best 1RM: 171
Barbell Shoulder Press
Set 1: 165 lbs x 8
Set 2: 165 lbs x 8
Set 3: 175 lbs x 8
Set 4: 180 lbs x 8
Best 1RM: 228
Dumbbell One-Arm Front Row
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8
Best 1RM: 50.66
Barbell Shrug
Set 1: 315 lbs x 15
Set 2: 335 lbs x 15
Set 3: 355 lbs x 15
Best 1RM: 532.5
Dumbbell Lateral Raise
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 12
Best 1RM: 42
Barbell Curl
Set 1: 75 lbs x 8
Set 2: 85 lbs x 8
Set 3: 95 lbs x 8
Best 1RM: 120.33
Barbell Curl
Set 1: 105 lbs x 8
Best 1RM: 133
EZ Bar Curl
Set 1: 85 lbs x 8
Set 2: 85 lbs x 8
Set 3: 85 lbs x 8
Best 1RM: 107.66
Cable Bicep Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
Best 1RM: 82.33
EZ Bar Curl
Set 1: 85 lbs x 8
Set 2: 85 lbs x 8
Set 3: 85 lbs x 8
Best 1RM: 107.66
Cable Bicep Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
Best 1RM: 82.33
Dumbbell Hammer Curl
Set 1: 30 lbs x 8
Set 2: 30 lbs x 8
Set 3: 30 lbs x 8
Best 1RM: 38
Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
Best 1RM: 82.33
10-15-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast special k cereal with 2% milk
Lunch 3 over easy eggs, 2 toast, 1 hash brown 2 pieces of ham half glass 2% milk
Work out followed with 1 protein drink
Dinner Meatloaf Parm over Spaghetti Marinara with 1 glass 2% milk
Last meal Beans and Rice with cheese pickle and beef 1 protein drink
Barbell Deadlift
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8
Best 1RM: 234.33
Barbell Deadlift
Set 1: 245 lbs x 3
Set 2: 265 lbs x 2
Set 3: 295 lbs x 5
Set 4: 295 lbs x 5
Set 5: 315 lbs x 5
Set 6: 335 lbs x 4
Set 7: 355 lbs x 3
Best 1RM: 390.5
Barbell Bent-Over Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 12
Best 1RM: 244.99
Cable Seated Row
Set 1: 190 lbs x 10
Set 2: 190 lbs x 10
Set 3: 190 lbs x 12
Best 1RM: 266
Dumbbell One-Arm Row
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 12
Best 1RM: 105
Cable Cross-Over
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 12
Best 1RM: 84
Cable Rope Face Pull
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 12
Best 1RM: 168
Week 1 187lbs loss 1% bf
Using Hydroxygenin and Laxogenin to mitigate muscle loss during a small cut and pct.
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast 2 Packs of oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch 2 Thin sliced vegetable meat pizza
Dinner 2 Chicken stuffed tamales followed with 1 protein drink
Last meal 2 chicken tenders 2 hard boiled eggs 1 protein bar followed with 1 protein drink
Barbell Squat
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8
Set 3: 225 lbs x 5
Set 4: 245 lbs x 5
Set 5: 245 lbs x 5
Set 6: 265 lbs x 5
Set 7: 265 lbs x 5
Set 8: 275 lbs x 5
Best 1RM: 320.83
Barbell Standing Calf Raise
Set 1: 330 lbs x 15
Set 2: 330 lbs x 15
Set 3: 330 lbs x 15
Set 4: 330 lbs x 15
Best 1RM: 495
Machine Leg Extension
Set 1: 150 lbs x 10
Set 2: 150 lbs x 10
Set 3: 150 lbs x 10
Best 1RM: 200
Machine Leg Curl (Prone)
Set 1:100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10
Best 1RM: 133.33
Cable Pull Through
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10 Best 1RM: 160
10-13-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast 2 Packs of oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch 2 Honey thyme pork filet with diced potatoes and broccoli
Dinner 2 Rice with beans layered with cheese pickles and beef with 1 protein drink
Last meal Boneless fish filet 2 hard boiled eggs 1 protein bar followed with 1 protein drink
Barbell Bench Press
Set 1: 45 lbs x 12
Set 2: 155 lbs x 8
Set 3: 215 lbs x 3
Best 1RM: 236.5
Barbell Bench Press
Set 1: 245 lbs x 4
Set 2: 245 lbs x 4
Set 3: 245 lbs x 4
Set 4: 245 lbs x 4
Set 5: 245 lbs x 5
Best 1RM: 285.83
Barbell Incline Bench Press
Set 1: 175 lbs x 8
Set 2: 175 lbs x 8
Set 3: 175 lbs x 7
Best 1RM: 221.66
Dumbbell Bench Press
Set 1: 150 lbs x 8
Set 2: 150 lbs x 6
Set 3: 150 lbs x 3
Best 1RM: 190
Machine Fly
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 7
Best 1RM: 133.33
EZ Bar Decline Close Grip Skull Crusher
Set 1: 85 lbs x 10
Set 2: 85 lbs x 10
Set 3: 85 lbs x 8
Best 1RM: 113.33
Dumbbell Tricep Kickback
Set 1: 25 lbs x 10
Set 2: 25 lbs x 10
Set 3: 25 lbs x 10
Best 1RM: 33.33
Cable Tricep Pushdown Rope
Set 1: 100 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
Best 1RM: 160
Barbell Bench Press Close Grip
Set 1: 135 lbs x 12
Set 2: 135 lbs x 12
Set 3: 135 lbs x 12
Best 1RM: 189
10-14-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast special k cereal with 2% milk and 1 oreo cookie with 1/2 tbl spoon of peanut butter on top
Work out followed with 1 protein drink
Lunch 3 ONE-PAN PINEAPPLE SALSA PORK TACOS with sour cream and cilantro
Dinner 16 Buffalo pizza rolls and 1 cheese and ham hot pocket with 1 protein drink
Last meal 1 protein drink
Barbell Shoulder Press
Set 1: 45 lbs x 12
Set 2: 105 lbs x 8
Set 3: 135 lbs x 8
Best 1RM: 171
Barbell Shoulder Press
Set 1: 165 lbs x 8
Set 2: 165 lbs x 8
Set 3: 175 lbs x 8
Set 4: 180 lbs x 8
Best 1RM: 228
Dumbbell One-Arm Front Row
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8
Best 1RM: 50.66
Barbell Shrug
Set 1: 315 lbs x 15
Set 2: 335 lbs x 15
Set 3: 355 lbs x 15
Best 1RM: 532.5
Dumbbell Lateral Raise
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 12
Best 1RM: 42
Barbell Curl
Set 1: 75 lbs x 8
Set 2: 85 lbs x 8
Set 3: 95 lbs x 8
Best 1RM: 120.33
Barbell Curl
Set 1: 105 lbs x 8
Best 1RM: 133
EZ Bar Curl
Set 1: 85 lbs x 8
Set 2: 85 lbs x 8
Set 3: 85 lbs x 8
Best 1RM: 107.66
Cable Bicep Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
Best 1RM: 82.33
EZ Bar Curl
Set 1: 85 lbs x 8
Set 2: 85 lbs x 8
Set 3: 85 lbs x 8
Best 1RM: 107.66
Cable Bicep Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
Best 1RM: 82.33
Dumbbell Hammer Curl
Set 1: 30 lbs x 8
Set 2: 30 lbs x 8
Set 3: 30 lbs x 8
Best 1RM: 38
Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
Best 1RM: 82.33
10-15-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast special k cereal with 2% milk
Lunch 3 over easy eggs, 2 toast, 1 hash brown 2 pieces of ham half glass 2% milk
Work out followed with 1 protein drink
Dinner Meatloaf Parm over Spaghetti Marinara with 1 glass 2% milk
Last meal Beans and Rice with cheese pickle and beef 1 protein drink
Barbell Deadlift
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8
Best 1RM: 234.33
Barbell Deadlift
Set 1: 245 lbs x 3
Set 2: 265 lbs x 2
Set 3: 295 lbs x 5
Set 4: 295 lbs x 5
Set 5: 315 lbs x 5
Set 6: 335 lbs x 4
Set 7: 355 lbs x 3
Best 1RM: 390.5
Barbell Bent-Over Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 12
Best 1RM: 244.99
Cable Seated Row
Set 1: 190 lbs x 10
Set 2: 190 lbs x 10
Set 3: 190 lbs x 12
Best 1RM: 266
Dumbbell One-Arm Row
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 12
Best 1RM: 105
Cable Cross-Over
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 12
Best 1RM: 84
Cable Rope Face Pull
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 12
Best 1RM: 168
Week 1 187lbs loss 1% bf
Attachments
@Lipster drop the cereal switch to oatmeal for breakfast
id like to see you add more eggs and more protein to diet
also can you start taking in more omega 3 fats like fish oil and walnuts
I do eat oatmeal I can add it more frequently. And eggs for sure. I do take fish oil already and usually add in a tuna sandwich when on the bulk. I could walnuts for snacking.
So even oatmeal on off days and cardio then?. I
@Lipster on days off and cardio lower the carbs but in general if you have cereal cut it and replace with oats
you take fish oil how much? quantity please
tuna doesnt really count as big omega 3 but its a start, remember mercury in tuna bro
walnuts 5-6 per day for snacks to start and update the diet as you go with training for us
900 mg of omega that's one cap. I was never sure on how much in day. And tuna I replaced like bologna sandwiches and stuff. And I do eat peanut butter. I'll have to get some walnuts for sure
Mainly just under maintenance but taking a little more fat off.
great update here
bro this going to be an Epic log
yeah stay away from bologna sandwiches nothing good with those
yeah go with tuna for sure it's a bitch better protein
APPROVED LOG
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