Approved Log My Bulking Diet Training Sleep log

[ballin2504]

Saturday 1/6

Meals

• 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
• Lunch: chicken, avacado, white rice, black beans, corn, cheese, lettuce (1125 calories, 88g protein, 89g carbs, 51g fat)
• Dinner: 400g chicken breast, corn, beef rice (1035 calories, 113g protein, 61g carbs, 25g fat)
• Protein shake (270 calories, 38g protein, 20g carbs, 3g fat)

Totals:

• calories: 3598
• Carbs: 287.5
• Fat: 126
• Protein: 328.5

Training (chest/shoulder/tri/core)

• pre workout cardio: 24 minutes 3 mile run treadmill
• Bench press (smith machine) 4 sets: 1 set 175lb 8 reps, 1 set 185lb 7 reps, 1 set 185lb 6 reps, 1 set 115lb 17 reps
• Incline bench (smith machine) 4 sets: 1 set 125lb 7 reps, 1 set 125lb 7 reps, 1 set 125lb 6 reps, 1 set 75lb 19 reps
• Shrugs (smith machine) 4 sets: 1 set 165lb 13 reps, 1 set 185lb 11 reps, 1 set 185lb 11 reps, 1 set 115lb 25
• Cable flies (mid) 3 sets: 1 set 25lb 8 reps, 1 set 25lb 7 reps, 1 set 15lb 20 reps
• Cable flies (upper) 3 sets: 1 set 10lb 12 reps, 1 set 15lb 8 reps, 1 set 5lb 25lb
• Face pulls 4 sets: 1 set 42.5lb 12 reps, 1 set 35lb 11 reps (lowered it and slowed down movement), 1 set 35lb 11 reps, 1 set 20lb 24 reps
• Single arm lateral raise (cable) 4 sets: 1 set 10lb 8 reps, 1 set 10lb 7 reps, 1 set 10lb 6 reps, 1 set 5lb 14 reps
• Barbell front raises 4 sets: 1 set 30lb 10 reps, 1 set 30lb 9 reps, 1 set 30lb 7 reps, 1 set 20lb 14 reps
• Dips (body weight) 4 sets: 1 set 12 reps, 1 set 9 reps, 1 set 9 reps, 1 set 7 reps
• Tricep push down (straight bar) 4 sets: 1 set 65lb 8 reps, 1 set 72.5lb 5 reps, 1 set 72.5lb 5 reps, 1 set 42.5lb 25 reps
• Knee ups 4 sets: 1 set 12 reps, 1 set 10 reps, 1 set 10 reps, 1 set 7 reps
• Decline crunch 4 sets: 1 set 5 reps, 1 set 8 reps, 1 set 10 reps, 1 set 7 reps
• Medicine ball swap 4 sets: 1 set 6lb 14 reps, 1 set 10lb 17 reps, 1 set 10lb 18 reps

Sleep: 8 hours

Nice update man

 

[LevButlerov]

Reverse lottery. Basically 1600 a month in child support

@2l84me1 your babymama crib not bigger than yours right lol

 

[2l84me1]

@2l84me1 your babymama crib not bigger than yours right lol

We separated an about 4 months ago so im staying with family until this shit gets sorted out in court. GOD BLESS AMERICA

 

[2l84me1]

Sunday 1/7

Meals

• breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
• Lunch: chicken, white rice, black beans, cheese, lettuce, avacado (1080 calories, 83g protein, 79g carbs, 51g fat)
• Dinner: 400g buttermilk chicken breast, 1.5 cup rice, Brussels sprouts (1035 calories, 130g protein, 61g carbs, 25g fat)
• Snack: 400g pineapple (200 calories, 2g protein, 51g carbs, .5g fat)

Totals:

• calories: 3483
• Carbs: 308.5
• Fat: 123.5
• Protein: 304.5

Training (back/bicep) (very weak today idk why, reps lower from last back day)

• pre workout cardio: 15 minutes bike, level 11 resistance (time crunch today) 3.7 miles
• Pull ups (body weight): 1 set 8 reps, 1 set 7 reps, 1 set 6 reps, 1 set 70lb assisted 15 reps (fucking bs)
• Bent over row (smith) 4 sets: 1 set 155lb 8 reps, 1 set 155lb 6 reps, 1 set 155lb 6 reps, 1 set 95lb 20 reps
• Close grip lat pull-down 4 sets: 1 set 140lb 7 reps, 1 set 140lb 6 reps, 1 set 140lb 6 reps, 1 set 85lb 20 reps
• Rotating dumbbell curls 4 sets: 1 set 25lb 9 reps, 1 set 25lb 7 reps, 1 set 25lb 6 reps, 1 set 15lb 16 reps
• Cable curls (straight bar) 4 sets: 1 set 50lb 8 reps, 1 set 50lb 7 reps, 1 set 50lb 7 reps, 1 set 30lb 18 reps
• Preacher curl machine 4 sets: 1 set 75lb 6 reps, 1 set 75lb 7 reps, 1 set 75lb 6 reps, 1 set 45lb 25 reps

Core (at home with my son)

• plate swaps (with a basketball) 4 sets: 1 set 36 reps, 1 set 35 reps, 1 set 35 reps 36
• Leg raises (laying down) 4 sets: 1 set 10, 1 set 12 reps, 1 set 12 reps, 1 set 14 reps
• V in and outs 4 sets: 1 set 20 reps, 1 set 18 reps, 1 set 17 reps, 1 set 18 reps

Core is so weak, dead couldn’t even do crunches after this



Sleep: 8 hours

 

[LevButlerov]

Sunday 1/7

Meals

• breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
• Lunch: chicken, white rice, black beans, cheese, lettuce, avacado (1080 calories, 83g protein, 79g carbs, 51g fat)
• Dinner: 400g buttermilk chicken breast, 1.5 cup rice, Brussels sprouts (1035 calories, 130g protein, 61g carbs, 25g fat)
• Snack: 400g pineapple (200 calories, 2g protein, 51g carbs, .5g fat)

Totals:

• calories: 3483
• Carbs: 308.5
• Fat: 123.5
• Protein: 304.5

Training (back/bicep) (very weak today idk why, reps lower from last back day)

• pre workout cardio: 15 minutes bike, level 11 resistance (time crunch today) 3.7 miles
• Pull ups (body weight): 1 set 8 reps, 1 set 7 reps, 1 set 6 reps, 1 set 70lb assisted 15 reps (fucking bs)
• Bent over row (smith) 4 sets: 1 set 155lb 8 reps, 1 set 155lb 6 reps, 1 set 155lb 6 reps, 1 set 95lb 20 reps
• Close grip lat pull-down 4 sets: 1 set 140lb 7 reps, 1 set 140lb 6 reps, 1 set 140lb 6 reps, 1 set 85lb 20 reps
• Rotating dumbbell curls 4 sets: 1 set 25lb 9 reps, 1 set 25lb 7 reps, 1 set 25lb 6 reps, 1 set 15lb 16 reps
• Cable curls (straight bar) 4 sets: 1 set 50lb 8 reps, 1 set 50lb 7 reps, 1 set 50lb 7 reps, 1 set 30lb 18 reps
• Preacher curl machine 4 sets: 1 set 75lb 6 reps, 1 set 75lb 7 reps, 1 set 75lb 6 reps, 1 set 45lb 25 reps

Core (at home with my son)

• plate swaps (with a basketball) 4 sets: 1 set 36 reps, 1 set 35 reps, 1 set 35 reps 36
• Leg raises (laying down) 4 sets: 1 set 10, 1 set 12 reps, 1 set 12 reps, 1 set 14 reps
• V in and outs 4 sets: 1 set 20 reps, 1 set 18 reps, 1 set 17 reps, 1 set 18 reps

Core is so weak, dead couldn’t even do crunches after this



Sleep: 8 hours

@2l84me1 glad to see you working with your son
work on the core and work it hard

 

[Mobster]

I ought to have that breakfast

 

[stevesmi]

core work is very important and it does get weak over time with weight training due to imbalances

 

[ceo]

bros good Job figuring out where you need to improve

 

[ROIDDERS]

hopefully you can get your weaknesses up

 

[chesty]

eight hours of sleep is solid better than most

 

[Ulter]

nice job your diet is definitely getting better and better

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

training looks good.

 

[2Thick]

nice cardio and good workouts

 

[Vadim Fedorov]

keep up the good work man
you are doing great

 

[MONSTRO]

monstro thinks that you can go heavier

 

[Masonic Bodybuilder]

Good core work brother.

 

[2l84me1]

Monday 1/8

Meals

• breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
• Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
• Snack: 400g pineapple, 3/4 cup Greek yogurt (300 calories, 19g protein, 60g carbs, .5g fat)
• Protein shake (270 calories, 38g protein, 20g carbs, 4g fat)
• Dinner: chicken, white rice, black beans, corn, cheese, lettuce (895 calories, 85g protein, 80g carbs, 21g fat)

Totals:

• calories: 3193
• Carbs: 339.5
• Fat: 78.5
• Protein: 311.5

Training(legs)

• pre workout cardio 1.5 mile 16 minute treadmill run
• Squats (close stance smith machine) 4 sets: 1 set 205lb 10 reps, 1 set 225lb 5 reps, 1 set 215lb 6 reps, 1 set 115lb 24 reps
• Dumbbell lunges (4 sets): 1 set 55lb 7 reps

(DISCLAIMER: I JUST HURT MY FUCKING BACK ON LUNGES, NO MORE HEAVY MOVEMENTS FOR THE DAY FUCK THATS FUCKING BULLSHIT)

• seated leg curls 4 sets: 1 set 100lb 7 reps, 1 set 100lb 7 reps, 1 set 100lb 6 reps, 1 set 70lb 22 reps
• Leg extensions 4 sets:
• Calf extension machine (single leg) 4 sets: 1 set 130lb 10 reps, 1 set 140lb 9 reps, 1 set 140lb 8 reps, 1 set 90lb 15 reps

Forced to leave gym lower back is tweaked bad, need to chill before I make it worse





Sleep: 6 hours

 

[LevButlerov]

Monday 1/8

Meals

• breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
• Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
• Snack: 400g pineapple, 3/4 cup Greek yogurt (300 calories, 19g protein, 60g carbs, .5g fat)
• Protein shake (270 calories, 38g protein, 20g carbs, 4g fat)
• Dinner: chicken, white rice, black beans, corn, cheese, lettuce (895 calories, 85g protein, 80g carbs, 21g fat)

Totals:

• calories: 3193
• Carbs: 339.5
• Fat: 78.5
• Protein: 311.5

Training(legs)

• pre workout cardio 1.5 mile 16 minute treadmill run
• Squats (close stance smith machine) 4 sets: 1 set 205lb 10 reps, 1 set 225lb 5 reps, 1 set 215lb 6 reps, 1 set 115lb 24 reps
• Dumbbell lunges (4 sets): 1 set 55lb 7 reps

(DISCLAIMER: I JUST HURT MY FUCKING BACK ON LUNGES, NO MORE HEAVY MOVEMENTS FOR THE DAY FUCK THATS FUCKING BULLSHIT)

• seated leg curls 4 sets: 1 set 100lb 7 reps, 1 set 100lb 7 reps, 1 set 100lb 6 reps, 1 set 70lb 22 reps
• Leg extensions 4 sets:
• Calf extension machine (single leg) 4 sets: 1 set 130lb 10 reps, 1 set 140lb 9 reps, 1 set 140lb 8 reps, 1 set 90lb 15 reps

Forced to leave gym lower back is tweaked bad, need to chill before I make it worse





Sleep: 6 hours

@2l84me1 you hurt your back to what level? sorry to hear it, you should get some heat on that and an infrared lamp

 

[2l84me1]

@2l84me1 you hurt your back to what level? sorry to hear it, you should get some heat on that and an infrared lamp

Tweaked, morning after now lower still back still sore, pain not as bad.