Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
sarms-forsaleUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsSarms for SaleUGFREAKeudomestic

Approved Log My Bulking Diet Training Sleep log

Tuesday 11/21

Meals

  • breakfast: oatmeal, 5 boiled eggs, protein shake (1198 calories, 109g protein, 76.8 carbs, 51.5g fat)
  • Lunch: chicken salad, tomato’s, croutons, Caesar dressing (560 calories, 30g protein, 31g carbs, 34g fat)
  • Snack: protein shake (780 calories, 72g protein, 86g carbs, 17g fat)
  • Dinner: 1lb ribeye, beef rice (1757 calories, 116.75g protein, 71.75g carbs, 110.25g fat)
Total:
  • calories: 4295
  • Carbs: 264.55
  • Fat: 212.75
  • Protein: 327.75


Training(chest/shoulder/tri)

  • pre workout cardio: 1.15 mile run 10 minute treadmill
  • Dumbbell press 4 sets: 1 set 45lb 16 reps, 1 set 50lb 12 reps, 1 set 55lb 10 reps, 1 set 35lb 17 reps
  • Incline dumbbell press 4 sets: 1 set 45lb 9 reps, 1 set 50lb 7 reps, 1 set 50lb 7 reps, 1 set 35 15 reps
  • Cable flies (mid) 2 sets: 1 set 25lb 7 reps, 1 set 20lb
  • Cable flies (upper) 2 sets: 1 set 15lb 7 reps, 1 set 15lb 7 reps
  • Cable flies (lower) 2 sets: 1 set 15lb 10 reps, 1 set 20lb 6 reps
  • Lateral raise 4 sets: 1 set 17.5lb 11 reps, 1 set 20lb 8 reps, 1 set 20lb 6 reps, 1 set 12.5lb 17 reps
  • Front raise 4 sets: 1 set 17.5lb 6 reps, 1 set 17.5lb 7 reps, 1 set 17.5lb 7 reps, 1 set 12.5lb
  • Tricep push down (rope) 4 sets: 1 set 45lb 9 reps, 1 set 45lb 7 reps, 1 set 25lb 21 reps
  • Tricep press (machine) 3 sets: 1 set 160lb 10 reps, 1 set 160lb 10 reps, 1 set 100lb 29 reps
  • Post workout cardio: stairmaster 652 steps 10 minutes


Sleep: 8 hours
 
Tuesday 11/21

Meals

  • breakfast: oatmeal, 5 boiled eggs, protein shake (1198 calories, 109g protein, 76.8 carbs, 51.5g fat)
  • Lunch: chicken salad, tomato’s, croutons, Caesar dressing (560 calories, 30g protein, 31g carbs, 34g fat)
  • Snack: protein shake (780 calories, 72g protein, 86g carbs, 17g fat)
  • Dinner: 1lb ribeye, beef rice (1757 calories, 116.75g protein, 71.75g carbs, 110.25g fat)
Total:
  • calories: 4295
  • Carbs: 264.55
  • Fat: 212.75
  • Protein: 327.75


Training(chest/shoulder/tri)

  • pre workout cardio: 1.15 mile run 10 minute treadmill
  • Dumbbell press 4 sets: 1 set 45lb 16 reps, 1 set 50lb 12 reps, 1 set 55lb 10 reps, 1 set 35lb 17 reps
  • Incline dumbbell press 4 sets: 1 set 45lb 9 reps, 1 set 50lb 7 reps, 1 set 50lb 7 reps, 1 set 35 15 reps
  • Cable flies (mid) 2 sets: 1 set 25lb 7 reps, 1 set 20lb
  • Cable flies (upper) 2 sets: 1 set 15lb 7 reps, 1 set 15lb 7 reps
  • Cable flies (lower) 2 sets: 1 set 15lb 10 reps, 1 set 20lb 6 reps
  • Lateral raise 4 sets: 1 set 17.5lb 11 reps, 1 set 20lb 8 reps, 1 set 20lb 6 reps, 1 set 12.5lb 17 reps
  • Front raise 4 sets: 1 set 17.5lb 6 reps, 1 set 17.5lb 7 reps, 1 set 17.5lb 7 reps, 1 set 12.5lb
  • Tricep push down (rope) 4 sets: 1 set 45lb 9 reps, 1 set 45lb 7 reps, 1 set 25lb 21 reps
  • Tricep press (machine) 3 sets: 1 set 160lb 10 reps, 1 set 160lb 10 reps, 1 set 100lb 29 reps
  • Post workout cardio: stairmaster 652 steps 10 minutes


Sleep: 8 hours
@2l84me1 following your log and the protein is staying high perfect
post workout boost that to 15min cardio, add a bit
you have your omega 3 today?
 
Wednesday 11/22

Meals

  • breakfast: 5 boiled eggs, protein shake (1108 calories, 102.5g protein, 80g carbs, 39.5g fat)
  • Lunch: chicken salad, tomato, ranch, crouton, cheese (560 calories, 30g protein, 31g carbs, 34g fat)
  • Dinner: ribeye, squash, baked potato (1558 calories, 114.5g protein, 56g carbs, 99.5g fat)
Total:
  • calories: 3546
  • Carbs: 234
  • Fat: 178
  • Protein: 252.5


Training (legs)

  • pre workout cardio: 1.15 mile run 10 minute treadmill
  • Squats (smith machine) 4 sets: 165lb 8 reps, 165lb 7 reps, 1 set 165lb 7 reps, 1 set 95lb 23 reps
  • Dumbbell lunges 4 sets: 1 set 40lb 8 reps, 1 set 40lb 7 reps, 1 set 40lb 7 reps, 1 set 20lb 13 reps (i fucking hate lunges I tried to get more I’m sorry)
  • Leg press 4 sets: 1 set 487lb 6 reps, 1 set 487 6 reps, 1 set 487lb 6 reps, 1 set 347lb 14 reps (legs dead from doing lunges before this)
  • Toe press 4 sets: 1 set 367lb 10 reps, 1 set 387lb 8 reps, 1 set 387lb 7 reps, 327lb 17 reps
  • Seated leg curl 4 sets: 1 set 100lb 6 reps, 1 set 100lb 7 reps, 1 set 90lb 8 reps, 1 set 60lb 26 reps (was going too heavy losing form/lower to 80-90 for heavier sets next leg day)
  • Leg extension 4 sets: 1 set 100lb 8 reps, 1 set 110lb 7 reps, 1 set 110lb 7 reps, 70lb 10 reps (I gave up my quads are destroyed)
  • Crunch machine 4 sets: 1 set 50lb 18 reps, 1 set 60lb 11 reps, 1 set 70lb 5 reps, 1 set 40lb 19’reps
  • Post workout cardio: stairmaster 11 minutes 522 steps (dead)


Sleep: 9.5 hours
 
I would cut back on your fat intake and up your carbs on your leg days. You’re eating more cals from fat than carbs. That is backwards. On non lifting days you can go lower carbs and higher fat. Increase your intensity as well.
 
Thursday 11/23

Meals

  • breakfast: T bone steak, 2 eggs, hash brown, toast (1720 calories, 150g protein, 70g carbs, 94g fat)
  • Lunch: ham, Mac n cheese, turkey, gravy, greens (unknown macros)
  • Dinner: leftovers


Totals: absolutely unknown, total cheat day, ate everything in sight beyond capacity all day I’m sorry



Training (back/bicep/forearm

  • pre workout cardio: 5 minutes .55 miles
  • Single arm pull-down 4 sets: 1 set 55lb, 10 reps, 1 set 55lb 9 reps, 1 set 70lb 6 reps, 1 set 40lb 14 reps
  • Bent over rows 4 sets: 1 set 115lb 9 reps, 1 set 125lb 6 reps, 1 set 125lb 6 reps, 1 set 75lb 18 reps
  • Straight arm push down 4 sets: 1 set 40lb 9 reps, 1 set 40lb 9 reps, 1 set 40lb 9 reps, 1 set 30lb 17 reps
  • Face pulls 4 sets: 1 set 40lb 7 reps, 1 set 40lb 8 reps, 1 set 40lb 7 reps, 1 set 25lb 22 reps
  • Hammer curls 4 sets: 1 set 30lb 10 reps, 1 set 30lb 7 reps, 1 set 30lb 7 reps, 1 set 20lb 16 reps
  • Bicep curl machine 4 sets: 1 set 100lb 7 reps, 1 set 100lb 7 reps, 1 set 100lb 6 reps, 1 set 60lb 16lb
  • Dumbbell wrist curls 4 sets: 1 set 22.5lb 16 reps, 1 set 22.5lb 13 reps, 1 set 22.5lb 13 reps, 1 set 15lb 20 reps
  • Reverse wrist curls 4 sets: 1 set 17.5lb 14 reps, 1 set 17.5lb 13 reps, 1 set 17.5lb 13 reps, 1 set 10lb 25 reps
  • Post workout cardio: stairmaster 5 minutes 365 steps (higher volume steps, less time was in a rush to get out for thanksgiving)

Sleep: 8 hours
 
How are these exercises shit
You need to start with a major compound exercise like deadlifts or heavy chest supported rows. That should be 50% of your workout.

Don’t waste your time doing fufu sets.

Watch my log.
 
Come follow my log if you want to grow and lose fat. You don’t need to hire any personal trainer. You’re wasting your time doing shit exercises.
@RoidRage69 has a log up here
https://www.evolutionary.org/forums/threads/roidrage69-log.90127/

while I don't agree with all his training theory , we do have common ideas though in many areas, I do follow his log and it's working for him

@2l84me1 you will need to do what you feel is right and how your body feels I'll answer your post in a minute
 
Thursday 11/23

Meals

  • breakfast: T bone steak, 2 eggs, hash brown, toast (1720 calories, 150g protein, 70g carbs, 94g fat)
  • Lunch: ham, Mac n cheese, turkey, gravy, greens (unknown macros)
  • Dinner: leftovers


Totals: absolutely unknown, total cheat day, ate everything in sight beyond capacity all day I’m sorry



Training (back/bicep/forearm

  • pre workout cardio: 5 minutes .55 miles
  • Single arm pull-down 4 sets: 1 set 55lb, 10 reps, 1 set 55lb 9 reps, 1 set 70lb 6 reps, 1 set 40lb 14 reps
  • Bent over rows 4 sets: 1 set 115lb 9 reps, 1 set 125lb 6 reps, 1 set 125lb 6 reps, 1 set 75lb 18 reps
  • Straight arm push down 4 sets: 1 set 40lb 9 reps, 1 set 40lb 9 reps, 1 set 40lb 9 reps, 1 set 30lb 17 reps
  • Face pulls 4 sets: 1 set 40lb 7 reps, 1 set 40lb 8 reps, 1 set 40lb 7 reps, 1 set 25lb 22 reps
  • Hammer curls 4 sets: 1 set 30lb 10 reps, 1 set 30lb 7 reps, 1 set 30lb 7 reps, 1 set 20lb 16 reps
  • Bicep curl machine 4 sets: 1 set 100lb 7 reps, 1 set 100lb 7 reps, 1 set 100lb 6 reps, 1 set 60lb 16lb
  • Dumbbell wrist curls 4 sets: 1 set 22.5lb 16 reps, 1 set 22.5lb 13 reps, 1 set 22.5lb 13 reps, 1 set 15lb 20 reps
  • Reverse wrist curls 4 sets: 1 set 17.5lb 14 reps, 1 set 17.5lb 13 reps, 1 set 17.5lb 13 reps, 1 set 10lb 25 reps
  • Post workout cardio: stairmaster 5 minutes 365 steps (higher volume steps, less time was in a rush to get out for thanksgiving)

Sleep: 8 hours
@2l84me1 i think you doing a great job training actually , i like your split and your volume though I would do more cardio 10/10 at least but i know its holidays

well done push it harder every time bro
 
@2l84me1 i think you doing a great job training actually , i like your split and your volume though I would do more cardio 10/10 at least but i know its holidays

well done push it harder every time bro
Yeah I’ll be honest I fucked off all day but hey I made it to the lift at least.
I’m a work in progress, I’m not on a cycle so I’m still trying to figure this all out get my diet better, dial in training and get better form in my exercises. It’s only week 4 now so I have time to learn and get everything on point
 
And I think I hurt my back doing bent over rows… need better form or maybe not do that anymore replace it with chest supported rows
I don’t do bent over rows. Do chest supported hammer rows if you want to be a mass monster.
 
Back
Top Bottom