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Approved Log My Bulking Diet Training Sleep log

Sunday 11/26

Meals

  • breakfast: 200g ham, 5 eggs, 2 pieces of bread, 1/2 cup oatmeal, 1 cup whole milk (1120 calories, 90g protein, 75g carbs, 49.5g fat)
  • Lunch: chicken, mixed veggie, cheese, black bean, white rice, corn bowl (910 calories, 86g protein, 84g carbs, 29g fat)
  • Dinner: 500g chicken breast, 2 cup brown rice (1100 calories, 134g protein, 84g carbs, 20.5g fat)
  • Snack: 200g strawberry, 1 banana, 3/4 cup Greek yogurt (294 calories, 18g protein, 56g carbs, .5g fat)
Totals:
  • calories: 3424
  • Carbs: 299
  • Fat: 99.5
  • Protein: 328

Training (legs)

  • pre workout cardio: 10 minute run treadmill 1.15 miles
  • Squats (smith machine) 4 sets: 1 set 165lb 8 reps (wider stance), 1 set 175lb 10 reps (close stance), 1 set 175lb 5 reps (wider stance), 1 set 105lb 19 reps (wide stance)
  • Calf raises (smith machine) 4 sets: 1 set 115lb 9 reps, 1 set 125lb 7 reps, 1 set 125lb 8 reps, 1 set 75lb 16 reps
  • Dumbbell lunges 4 sets: 1 set 40lb 9 reps, 1 set 40lb 7 reps, 1 set 40lb 6 reps, 1 set 15lb 17 reps
  • Seated leg curl 4 sets: 1 set 90lb 6 reps, 1 set 90lb 8 reps, 1 set 80lb 13 reps, 1 set 60lb 26 reps
  • Leg extensions 4 sets: 1 set 100lb 8 reps, 1 set 100lb 8 reps, 1 set 100lb 8 reps, 1 set 70lb 16 reps
  • Post workout cardio: 11 minutes stairmaster 446 steps


Sleep: 8 hours


Started taking 1200mg omega 3 supplement today (still taking probiotics daily)
great work here
 
Monday 11/27

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup of milk, 1 cup of oatmeal, 1 scoop protein powder in milk (1150 calories, 86g protein, 103.6g carbs, 42g fat)
  • Late lunch (salad fell all over ground at work had to skip til I got home): 1 cup oatmeal, 2 cups milk, 1.5 cups Greek yogurt, strawberries (904 calories, 69g protein, 119.5 carbs, 16g fat)
  • Dinner: 300g chicken breast, 1 cup brown rice, sweet peas (865 calories, 105g protein, 73g carbs, 14g fat)
  • Snack: 1.5 cup Greek yogurt, strawberry, 1 cup milk & 1/2 cup oatmeal (540 calories, 45g protein, 53g carbs, 11g fats)
Totals:
  • calories: 3459
  • Carbs: 349.1
  • Fat: 80
  • Protein: 305

Training (back/bicep/forearm)

  • pre workout cardio: 1.15 mile run 10 minute treadmill
  • Lat pull-down 4 sets: 1 set 115lb 8 reps, 1 set 115lb 8 reps, 1 set 115 7 reps, 1 set 70lb 21 reps
  • Chest supported dumbbell row 4 sets: 1 set 40lb 11 reps, 1 set 40lb 11 reps, 1 set 40lb 10 reps, 1 set 27.5lb 23 reps
  • Straight arm push down (rope) 4 sets: 1 set 50lb 9 reps, 1 set 50lb 8 reps, 1 set 50lb 6 reps, 1 set 30lb 18 reps
  • Face pulls 4 sets: 1 set 40lb 7 reps, 1 set 40lb 7 reps, 1 set 40lb 6 reps, 1 set 25lb 21 reps
  • Dumbbell Hammer curls 4 sets: 1 set 27.5lb 10 reps, 1 set 30lb 7 reps, 1 set 30lb 6 reps, 1 set 20lb 16 reps
  • Preacher curl machine 4 sets: 1 set 100lb 6 reps, 1 set 90lb 7 reps, 1 set 90lb 7 reps, 1 set 50lb 22 reps
  • Dumbbell wrist curl 4 sets: 1 set 27.5lb 15 reps, 1 set 27.5lb 15 reps, 1 set 27.5lb 11 reps, 1 set 15lb 21 reps
  • Reverse wrist curls 4 sets: 1 set 20lb 16 reps, 1 set 20lb 15 reps, 1 set 20lb 14 reps, 1 set 12.5lb 19 reps
  • Crunch machine 4 sets: 1 set 40lb 17 reps, 1 set 40lb 14 reps, 1 set 40lb 10 reps, 1 set 40lb 10 reps
  • Post workout cardio: 15 minute stairmaster 874 steps


Sleep: 8 hours
nice work here
 
Saturday 12/2

Meals

  • breakfast: 1 scoop protein powder in 2 cup milk (480 calories, 56g protein 31g carbs, 13g fat)
  • Lunch: chicken, corn, avacado, cheese, black beans, white rice (1125 calories, 87g protein, 88g carbs, 51g fat)
  • Meal: 300g beef, 100g broccoli, 1 cup rice (1004 calories, 86.8g protein, 49g carbs, 48.5g fat)
  • Dinner: 300g chicken breast 7oz brown rice (1370 calories, 110.5g protein, 143.5g carbs, 35.5g fat)

Totals:
  • calories: 3979
  • Carbs: 311.5
  • Fat: 148
  • Protein: 340.3


Training (legs/core)

  • pre workout cardio: 10 minute treadmill 1.15 mile
  • Squats (smith machine) 4 sets: 1 set 175lb 6 reps, 1 set 175lb 6 reps, 1 set 175lb 5 reps, 1 set 115lb 16 reps
  • Standing calf raise (smith machine) 4 sets: 1 set 125lb 9 reps, 1 set 125lb 8 reps, 1 set 125lb 7 reps, 1 set 75lb 16 reps
  • Dumbbell lunges 4 sets: 1 set 50lb 7 reps, 1 set 50lb 6 reps, 1 set 50lb 6 reps, 1 set 25lb 14 reps
  • Leg extensions 4 sets: 1 set 100lb 9 reps, 1 set 100lb 9 reps, 1 set 100lb 9 reps, 1 set 60lb 20 reps
  • Leg curls 4 sets: 1 set 90lb 12 reps, 1 set 100lb 8 reps, 1 set 100lb 7 reps, 1 set 60lb
  • Calve raise (machine) 4 sets: 1 set 100lb 10 reps, 1 set 100lb 10 reps, 1 set 100lb 9 reps, 1 set 60lb
  • Crunch machine 4 sets: 1 set 60lb 12 reps, 1 set 70lb 8 reps, 1 set 70lb 6 reps, 1 set 30lb 21 reps
  • Post workout cardio: stairmaster 15 minutes 804 steps


Sleep: 8-9 hours
 
Sunday 12/3

Meals

  • first meal: chicken, corn, avacado, white rice, beans, lettuce, cheese (1145 calories, 88g protein, 93g carbs, 51g fat)
  • Smoothie: 3 eggs, 1/2 cup oatmeal, 1 cup 2% milk, 1 scoop protein powder, 1 cup frozen fruit, 3/4 cup green yogurt (874 calories, 78g protein, 76.8g carbs, 27g fat)
  • Meal: 400g steak, brown rice, asparagus (1375 calories, 113g protein, 61g carbs, 70g fat)
  • Snack: 2 bananas 1.5 cup Greek yogurt (410 calories, 36.5 protein, 70g carbs, 1g fat)
Total:
  • calories: 3864
  • Carbs: 300.8
  • Fat: 149
  • Protein: 315.5


Training (chest/shoulder/tricep)

  • pre workout cardio: 10 minute 1.15 mile run treadmill
  • Bench press (smith machine) 4 sets: 165lb 8 reps, 1 set 165lb 8 reps, 1 set 165lb 6 reps, 1 set 105lb 19 reps
  • Incline bench (smith machine) 4 sets: 1 set 115lb 8 reps, 1 set 115lb 8 reps, 1 set 115lb 7 reps, 1 set 75lb 19 reps
  • Cable flies (lower) 3 sets: 1 set 20lb 9 reps, 1 set 20lb 7 reps, 1 set 10lb 26 reps
  • Cable flies (mid) 3 sets: 1 set 20lb 6 reps, 1 set 20lb 5 reps, 1 set 10lb 15 reps
  • Cable flies (upper) 3 sets: 1 set 10lb 9 reps, 1 set 10lb 7 reps, 1 set 5lb 16 reps
  • Lateral raise (dumbbell) 4 sets: 1 set 20lb 9 reps, 1 set 20lb 8 reps, 1 set 20lb 6 reps, 1 set 12.5lb 14 reps
  • Front raise (dumbbell) 4 sets: 1 set 17.5lb 10 reps, 1 set 17.5lb 9 reps, 1 set 17.5lb 8 reps, 1 set 10lb 19 reps
  • Shrugs (smith machine) 4 sets: 1 set 165lb 7 reps, 1 set 165lb 6 reps, 1 set 115lb 22 reps
  • Tricep pushdown (overhead rope) 4 sets: 1 set 25lb 13 reps, 1 set 30lb 11 reps, 1 set 30lb 9 reps, 1 set 15lb 24 reps
  • Tricep pushdown (v bar) 4 sets: 1 set 50lb 7 reps, 1 set 50lb 7 reps, 1 set 50lb 8 reps, 1 set 30lb 24 reps
  • Post workout cardio: stairmaster 14 minutes 751 steps


Sleep: 8 hours
 
Saturday 12/2

Meals

  • breakfast: 1 scoop protein powder in 2 cup milk (480 calories, 56g protein 31g carbs, 13g fat)
  • Lunch: chicken, corn, avacado, cheese, black beans, white rice (1125 calories, 87g protein, 88g carbs, 51g fat)
  • Meal: 300g beef, 100g broccoli, 1 cup rice (1004 calories, 86.8g protein, 49g carbs, 48.5g fat)
  • Dinner: 300g chicken breast 7oz brown rice (1370 calories, 110.5g protein, 143.5g carbs, 35.5g fat)

Totals:
  • calories: 3979
  • Carbs: 311.5
  • Fat: 148
  • Protein: 340.3


Training (legs/core)

  • pre workout cardio: 10 minute treadmill 1.15 mile
  • Squats (smith machine) 4 sets: 1 set 175lb 6 reps, 1 set 175lb 6 reps, 1 set 175lb 5 reps, 1 set 115lb 16 reps
  • Standing calf raise (smith machine) 4 sets: 1 set 125lb 9 reps, 1 set 125lb 8 reps, 1 set 125lb 7 reps, 1 set 75lb 16 reps
  • Dumbbell lunges 4 sets: 1 set 50lb 7 reps, 1 set 50lb 6 reps, 1 set 50lb 6 reps, 1 set 25lb 14 reps
  • Leg extensions 4 sets: 1 set 100lb 9 reps, 1 set 100lb 9 reps, 1 set 100lb 9 reps, 1 set 60lb 20 reps
  • Leg curls 4 sets: 1 set 90lb 12 reps, 1 set 100lb 8 reps, 1 set 100lb 7 reps, 1 set 60lb
  • Calve raise (machine) 4 sets: 1 set 100lb 10 reps, 1 set 100lb 10 reps, 1 set 100lb 9 reps, 1 set 60lb
  • Crunch machine 4 sets: 1 set 60lb 12 reps, 1 set 70lb 8 reps, 1 set 70lb 6 reps, 1 set 30lb 21 reps
  • Post workout cardio: stairmaster 15 minutes 804 steps


Sleep: 8-9 hours
Last 3 days have been really stressful and busy, finally back in the gym.
Feel like a piece of shit for not staying solid on my meal log/training 3 days in a row. Back to business
Sunday 12/3

Meals

  • first meal: chicken, corn, avacado, white rice, beans, lettuce, cheese (1145 calories, 88g protein, 93g carbs, 51g fat)
  • Smoothie: 3 eggs, 1/2 cup oatmeal, 1 cup 2% milk, 1 scoop protein powder, 1 cup frozen fruit, 3/4 cup green yogurt (874 calories, 78g protein, 76.8g carbs, 27g fat)
  • Meal: 400g steak, brown rice, asparagus (1375 calories, 113g protein, 61g carbs, 70g fat)
  • Snack: 2 bananas 1.5 cup Greek yogurt (410 calories, 36.5 protein, 70g carbs, 1g fat)
Total:
  • calories: 3864
  • Carbs: 300.8
  • Fat: 149
  • Protein: 315.5


Training (chest/shoulder/tricep)

  • pre workout cardio: 10 minute 1.15 mile run treadmill
  • Bench press (smith machine) 4 sets: 165lb 8 reps, 1 set 165lb 8 reps, 1 set 165lb 6 reps, 1 set 105lb 19 reps
  • Incline bench (smith machine) 4 sets: 1 set 115lb 8 reps, 1 set 115lb 8 reps, 1 set 115lb 7 reps, 1 set 75lb 19 reps
  • Cable flies (lower) 3 sets: 1 set 20lb 9 reps, 1 set 20lb 7 reps, 1 set 10lb 26 reps
  • Cable flies (mid) 3 sets: 1 set 20lb 6 reps, 1 set 20lb 5 reps, 1 set 10lb 15 reps
  • Cable flies (upper) 3 sets: 1 set 10lb 9 reps, 1 set 10lb 7 reps, 1 set 5lb 16 reps
  • Lateral raise (dumbbell) 4 sets: 1 set 20lb 9 reps, 1 set 20lb 8 reps, 1 set 20lb 6 reps, 1 set 12.5lb 14 reps
  • Front raise (dumbbell) 4 sets: 1 set 17.5lb 10 reps, 1 set 17.5lb 9 reps, 1 set 17.5lb 8 reps, 1 set 10lb 19 reps
  • Shrugs (smith machine) 4 sets: 1 set 165lb 7 reps, 1 set 165lb 6 reps, 1 set 115lb 22 reps
  • Tricep pushdown (overhead rope) 4 sets: 1 set 25lb 13 reps, 1 set 30lb 11 reps, 1 set 30lb 9 reps, 1 set 15lb 24 reps
  • Tricep pushdown (v bar) 4 sets: 1 set 50lb 7 reps, 1 set 50lb 7 reps, 1 set 50lb 8 reps, 1 set 30lb 24 reps
  • Post workout cardio: stairmaster 14 minutes 751 steps


Sleep: 8 hours
@2l84me1 it's good you're dedicated, we miss your log updates

your training on point and i see pre post workout cardio SMART

on the flies with cables go to 5 sets but slower tight squeeze

and please dont stop for many days we really want to see you get big results
 
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@2l84me1 it's good you're dedicated, we miss your log updates

your training on point and i see pre post workout cardio SMART

on the flies with cables go to 5 sets but slower tight squeeze

and please dont stop for many days we really want to see you get big results
Will make these corrections thanks bro
 
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Fucked around and did a smoothie today, I feel slightly guilty lmao…
I definitely feel a lot more full not doing so much liquid eating
I wouldn’t feel guilty. You’re on a bulking cycle.
 
don't keep junk in your house that's the first step remove all of it
 
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