Approved Log My First Log - Cleaning Up and Locking In Before Blast Off

[Frogger]

Would like to see you add in some fruits and vegetables to your diet as well.
And I like simple Foods, there's nothing wrong with that.

Lots of veg in my diet and fruit too just not every day. I'm still locking in some meal choices as I get back into the swing of logging and my non-prepped meals will increase in variety once I'm back to having two solid prepped meals a day. I need to get myself a mini fridge for my prep in the coming days.

@BodyMonster34 kangaroo is as red as meat comes

 

[Npcclassicphysique champ]

Lots of veg in my diet and fruit too just not every day. I'm still locking in some meal choices as I get back into the swing of logging and my non-prepped meals will increase in variety once I'm back to having two solid prepped meals a day. I need to get myself a mini fridge for my prep in the coming days.

@BodyMonster34 kangaroo is as red as meat comes

you gotta meal prep bro thats the best way to get lean @Frogger

 

[Frogger]

Coming tomorrow or possibly the next day there will be some gym session logs, meal pictures, and macro breakdowns for the days since I initially posted. Meal prep might have to wait slightly longer than planned due to a lack of fridge space unless I can reorganise the kitchen and get a minifridge specifically for it in the coming days.

I've gotta say that this is pushing me to make more quality varied meals knowing that you all want to see them

 

[ballin2504]

Great base man. Can’t wait to see you grow

 

[Frogger]

Great base man. Can’t wait to see you grow

I should have some real logging up in a couple of hours if I can stay awake long enough to format it all. Just got off a night shift and I've got a few busy hours ahead of me before I get home

 

[LevButlerov]

I should have some real logging up in a couple of hours if I can stay awake long enough to format it all. Just got off a night shift and I've got a few busy hours ahead of me before I get home

waiting on it

 

[Frogger]

Alright here we go. I apologise in advance if this is a mess; I've just come off a night shift and had a massive morning. Training hasn't been top notch the past few days as I've been battling night shift fatigue and lack of sleep and also running into time constraints in the morning. Cardio has been slightly lacking this week but that's the way night shifts go sometimes.

29/01/25

Training - Shoulders and core
Starting with upper back and shoulder stretches to loosen everything up

Plate loaded shoulder press (hammer strength)

15x40kg This was a warmup set to test my range of motion. Everything felt good so I moved straight into working sets
15x80kg
10x90kg (drop) 5x80kg
10x80kg (drop) 5x70kg
10x70kg Form was starting to degrade here so I moved onto isolations

DB rear delt fly

15x7.5kg
15x10kg
15x10kg Form is starting to degrade here. Finding myself leveraging momentum unintentionally
15x8kg

DB lateral raises

15x8kg Felt the fatigue lingering from earlier exercises
10x8kg
10x5kg I do feel that I could have pushed harder from this point but with limited time I continued moving through my movements

DB front delt raise

15x7.5kg Front delts still felt strong here despite the overall fatigue
10x10kg
10x10kg The pump was really coming on here
10x10kg Towards the end of this set burning turned into a lack of power and it was time to move on

Incline sit up (bodyweight, steepest incline on bench)

15
15 Abs started to cramp here. Not sure why the cramps came up on only the second set
10 Cramps actually stopped this set

Plank 60 seconds

Leg raises to burn out the lower abdomen
10
10
10

Food

I'll go into detail on this day but moving forward I'll be listing a couple of main meals per update and overall macros only

Upon getting home form work I drained a 185g tin of tuna and replaced the brine with lemon juice, chilli powder, black pepper, and salt

Meal 1 was kangaroo mince, veggie rice, and brown onion with some soy sauce and garlic peri-peri sauce

Meal 2 was purely to get a few more calories in because I knew I was well under for the day. Oat bran in skim milk

A protein shake before meal 3

Meal 3 was more kangaroo mince with a mix of green beans, sweet potato, onion, and capsicum all pan fried in a very small (5g overall) amount of olive oil

Macros for this day added up to P199:C133:F41 and around 1700kcal. This was far too low as I was still working out what carbohydrates I was going to go with for the cut.


30/01/25

Rest day - Not overly fatigued but I had things to do during the morning and day

Food


Similar large meals to the day before but with the addition of sourdough toast and eggs. Also a bowl of greek yoghurt mixed with whey and 125g of blueberries. I have chosen sourdough toast as my supplementary source of carbs because it's tasty and it'll be very easy to reduce or pull out as I need to drop calories lower.

Macros ended up being around P188:C233:F51 and ~2130kcal. Potentially still low but I'm finding my happy place. All the veggies are filling me up (not bloating though) so it's very easy to overdo the deficit at this time. This could be the rough number I aim for if 2500 doesn't give a satisfactory rate of weight loss.

31/01/25

Cardio

2km run in 10 minutes. This probably sounds like nothing to many people here but I've had a lifelong hatred of running and at this time I am still reaping beneficial cardiovascular adaptation from this level of challenge. Resting heart rate is moving down towards an even 60 (mid 50's if I'm relaxed and laying down) and blood pressure continues to improve, measuring 124/70 this morning despite having worked all night and hit the gym before the measurement.

Training - Legs and Arms
I was very strapped for time today and the gym was quite full so I had to choose alternate machines for a couple of things

Some lower back and hamstring stretches to begin with. Everything else was pretty warm from the run already

Leg Press

10x50kg
10x100kg
10x150kg
10x200kg
7x200kg Here I would have worked on more drop sets had I not had an appointment across town rapidly approaching

Laying hamstring curls - the sitting machine was taken

10x50kg
10x63kg
10x72kg
10x59kg

DB curls

15x10kg
15x12.5kg
10x15kg
10x15kg
10x12.5kg

Tricep push-downs - this machine appears to overstate the resistance of the weight stack. Take these numbers with a grain of salt

15x43kg
15x57kg
15x57kg
15x43kg

And this is where I had to smash out a very quick shower and race across town so I didn't miss my appointment.

Food

So far today I've had one protein shake (this was back at around midnight to stave off hunger at work), 250g of strawberries before the gym (craving), some small snacks in a waiting room, and a proper breakfast consisting of 250g greek yoghurt, 30g whey, 110g sourdough, 2 large eggs, and 10g of butter.

Still only early on today and I'll eat another meal after I sleep through the day but so far today's macros are P124:C144:F35 with roughly 1370kcal

Attached should be some pictures of my meals (not very pretty) and a quick physique shot from the gym this morning. I swear the hair adds 5% bf but I've been asked not to shave it off anymore

 

[Frogger]

waiting on it

I was busily typing away as you replied

 

[LevButlerov]

Alright here we go. I apologise in advance if this is a mess; I've just come off a night shift and had a massive morning. Training hasn't been top notch the past few days as I've been battling night shift fatigue and lack of sleep and also running into time constraints in the morning. Cardio has been slightly lacking this week but that's the way night shifts go sometimes.

29/01/25

Training - Shoulders and core
Starting with upper back and shoulder stretches to loosen everything up

Plate loaded shoulder press (hammer strength)

15x40kg This was a warmup set to test my range of motion. Everything felt good so I moved straight into working sets
15x80kg
10x90kg (drop) 5x80kg
10x80kg (drop) 5x70kg
10x70kg Form was starting to degrade here so I moved onto isolations

DB rear delt fly

15x7.5kg
15x10kg
15x10kg Form is starting to degrade here. Finding myself leveraging momentum unintentionally
15x8kg

DB lateral raises

15x8kg Felt the fatigue lingering from earlier exercises
10x8kg
10x5kg I do feel that I could have pushed harder from this point but with limited time I continued moving through my movements

DB front delt raise

15x7.5kg Front delts still felt strong here despite the overall fatigue
10x10kg
10x10kg The pump was really coming on here
10x10kg Towards the end of this set burning turned into a lack of power and it was time to move on

Incline sit up (bodyweight, steepest incline on bench)

15
15 Abs started to cramp here. Not sure why the cramps came up on only the second set
10 Cramps actually stopped this set

Plank 60 seconds

Leg raises to burn out the lower abdomen
10
10
10

Food

I'll go into detail on this day but moving forward I'll be listing a couple of main meals per update and overall macros only

Upon getting home form work I drained a 185g tin of tuna and replaced the brine with lemon juice, chilli powder, black pepper, and salt

Meal 1 was kangaroo mince, veggie rice, and brown onion with some soy sauce and garlic peri-peri sauce

Meal 2 was purely to get a few more calories in because I knew I was well under for the day. Oat bran in skim milk

A protein shake before meal 3

Meal 3 was more kangaroo mince with a mix of green beans, sweet potato, onion, and capsicum all pan fried in a very small (5g overall) amount of olive oil

Macros for this day added up to P199:C133:F41 and around 1700kcal. This was far too low as I was still working out what carbohydrates I was going to go with for the cut.


30/01/25

Rest day - Not overly fatigued but I had things to do during the morning and day

Food


Similar large meals to the day before but with the addition of sourdough toast and eggs. Also a bowl of greek yoghurt mixed with whey and 125g of blueberries. I have chosen sourdough toast as my supplementary source of carbs because it's tasty and it'll be very easy to reduce or pull out as I need to drop calories lower.

Macros ended up being around P188:C233:F51 and ~2130kcal. Potentially still low but I'm finding my happy place. All the veggies are filling me up (not bloating though) so it's very easy to overdo the deficit at this time. This could be the rough number I aim for if 2500 doesn't give a satisfactory rate of weight loss.

31/01/25

Cardio

2km run in 10 minutes. This probably sounds like nothing to many people here but I've had a lifelong hatred of running and at this time I am still reaping beneficial cardiovascular adaptation from this level of challenge. Resting heart rate is moving down towards an even 60 (mid 50's if I'm relaxed and laying down) and blood pressure continues to improve, measuring 124/70 this morning despite having worked all night and hit the gym before the measurement.

Training - Legs and Arms
I was very strapped for time today and the gym was quite full so I had to choose alternate machines for a couple of things

Some lower back and hamstring stretches to begin with. Everything else was pretty warm from the run already

Leg Press

10x50kg
10x100kg
10x150kg
10x200kg
7x200kg Here I would have worked on more drop sets had I not had an appointment across town rapidly approaching

Laying hamstring curls - the sitting machine was taken

10x50kg
10x63kg
10x72kg
10x59kg

DB curls

15x10kg
15x12.5kg
10x15kg
10x15kg
10x12.5kg

Tricep push-downs - this machine appears to overstate the resistance of the weight stack. Take these numbers with a grain of salt

15x43kg
15x57kg
15x57kg
15x43kg

And this is where I had to smash out a very quick shower and race across town so I didn't miss my appointment.

Food

So far today I've had one protein shake (this was back at around midnight to stave off hunger at work), 250g of strawberries before the gym (craving), some small snacks in a waiting room, and a proper breakfast consisting of 250g greek yoghurt, 30g whey, 110g sourdough, 2 large eggs, and 10g of butter.

Still only early on today and I'll eat another meal after I sleep through the day but so far today's macros are P124:C144:F35 with roughly 1370kcal

Attached should be some pictures of my meals (not very pretty) and a quick physique shot from the gym this morning. I swear the hair adds 5% bf but I've been asked not to shave it off anymore

Yup I realized you were just posting it after me.

Adding another meal keep carbs a bit lower, pump the proteins and fat.

Training looks good but on the curls you should drop set it more.

 

[Frogger]

Yup I realized you were just posting it after me.

Adding another meal keep carbs a bit lower, pump the proteins and fat.

Training looks good but on the curls you should drop set it more.

Yeah definitely could be improved but I was on a strict time limit this morning. I'll try to get in for chest and tri after work in the morning but with the 6 consecutive night shifts, calorie deficit and having just given blood I've got zero energy at the moment.

 

[LevButlerov]

Yeah definitely could be improved but I was on a strict time limit this morning. I'll try to get in for chest and tri after work in the morning but with the 6 consecutive night shifts, calorie deficit and having just given blood I've got zero energy at the moment.

How active is your work? @Frogger

 

[Frogger]

How active is your work? @Frogger

Not on the level of something like landscaping, but it is pretty constant movement and lifting. I was going to skip the gym altogether but I got in for a quick chest/arms session at least before I had to be somewhere else. I didn't log my lifts and I'll be doing my actual chest/tri session tomorrow night in line with my next shift rotation.

 

[LevButlerov]

Not on the level of something like landscaping, but it is pretty constant movement and lifting. I was going to skip the gym altogether but I got in for a quick chest/arms session at least before I had to be somewhere else. I didn't log my lifts and I'll be doing my actual chest/tri session tomorrow night in line with my next shift rotation.

If you move a lot, you can bring that in as part cardio.

 

[RoySimpson]

View attachment 72570View attachment 72571

@Frogger stay on that grind brother!

 

[25homes]

This should be good bro. I'll be following

 

[Frogger]

This should be good bro. I'll be following

I'll put together a quick training log from the past few days after some lunch. Unfortunately I've been told not to train for a few days to prevent false elevations on some blood investigations I need to do for what seems to be a minor hernia. Situation kind of sucks but I can't say no to a free set of pretty comprehensive bloods

 

[Frogger]

Here we go, picking up training from 31/1/25. For reference weight is 85kg and blood pressure today is 115/65

1/2/25

I only had about 30 minutes to get a pump in here between leaving work at 6am and having to be somewhere else. I didn't log any lifts but I got a decent little shoulder workout in, mostly seated DB shoulder press.

2/2/25

Chest and triceps

After some stretches I did my warmup 2km run and then some push ups to get my arms and chest ready.

Flat BB bench - I've been focusing on DB and cable movements for my chest lately so the performance here is pretty poor by my own standards. I realised towards the end of these sets that my grip was far too narrow and that's largely what was limiting my performance

10x50kg
10x50kg
10x100kg
5x120kg - I'm no monster, but I know I should be able to rep this for 10 with no drama. This is where I knew I had to be doing something wrong.
10x100kg
10x60kg - I didn't want to completely burn myself out with more exercises to go. Next chest day will hopefully be considerably better

Incline BB bench

15x50kg
10x80kg
5x100kg - shoulders and chest were pretty worn out at this point hence the drop in reps
10x80kg
10x50kg

Pecdec - The dual cables were being used to I went to the pec dec to get some nice deep stretches in at a relatively low weight/

10x61kg
10x103kg
10x82kg
10x47kg

And once again this is where I had to leave the gym to be somewhere else.

3/2/25

Back

Started off with my usual 2km run to warm everything up

Next was lat pulldowns. These are a big weakness for me as I've always had trouble mentally connecting with my back which has led to a lack of true hard effort and development.

10x40kg
10x67kg
10x77kg
10x67kg
10x57kg

Plate loaded row (single arm)

10x25kg
15x50kg
10x50kg
10x50kg
15x40kg

Lat prayers

15x18kg
15x25kg
15x28kg
10x25kg

This is where I finished up. Not a massive day and usually I would have included some bent BB rows, low seated cable rows, and bicep work but I had a doctor's appointment to prepare for.

And with that, I am unable to train for a few days while some medical investigations are completed. (Minor stuff that could have potential to get much worse if left alone)

Not much to say about food over the weekend other than I allowed myself to break my deficit and eat some less than optimal foods on Saturday to help recover some energy after giving blood the day before. Calories have been adjusted in the days since to account for this minor blowout and there's been no significant setback in my weight loss.

 

[Npcclassicphysique champ]

Here we go, picking up training from 31/1/25. For reference weight is 85kg and blood pressure today is 115/65

1/2/25

I only had about 30 minutes to get a pump in here between leaving work at 6am and having to be somewhere else. I didn't log any lifts but I got a decent little shoulder workout in, mostly seated DB shoulder press.

2/2/25

Chest and triceps

After some stretches I did my warmup 2km run and then some push ups to get my arms and chest ready.

Flat BB bench - I've been focusing on DB and cable movements for my chest lately so the performance here is pretty poor by my own standards. I realised towards the end of these sets that my grip was far too narrow and that's largely what was limiting my performance

10x50kg
10x50kg
10x100kg
5x120kg - I'm no monster, but I know I should be able to rep this for 10 with no drama. This is where I knew I had to be doing something wrong.
10x100kg
10x60kg - I didn't want to completely burn myself out with more exercises to go. Next chest day will hopefully be considerably better

Incline BB bench

15x50kg
10x80kg
5x100kg - shoulders and chest were pretty worn out at this point hence the drop in reps
10x80kg
10x50kg

Pecdec - The dual cables were being used to I went to the pec dec to get some nice deep stretches in at a relatively low weight/

10x61kg
10x103kg
10x82kg
10x47kg

And once again this is where I had to leave the gym to be somewhere else.

3/2/25

Back

Started off with my usual 2km run to warm everything up

Next was lat pulldowns. These are a big weakness for me as I've always had trouble mentally connecting with my back which has led to a lack of true hard effort and development.

10x40kg
10x67kg
10x77kg
10x67kg
10x57kg

Plate loaded row (single arm)

10x25kg
15x50kg
10x50kg
10x50kg
15x40kg

Lat prayers

15x18kg
15x25kg
15x28kg
10x25kg

This is where I finished up. Not a massive day and usually I would have included some bent BB rows, low seated cable rows, and bicep work but I had a doctor's appointment to prepare for.

And with that, I am unable to train for a few days while some medical investigations are completed. (Minor stuff that could have potential to get much worse if left alone)

Not much to say about food over the weekend other than I allowed myself to break my deficit and eat some less than optimal foods on Saturday to help recover some energy after giving blood the day before. Calories have been adjusted in the days since to account for this minor blowout and there's been no significant setback in my weight loss.

@Frogger training is looking good bro want to see your foods too

 

[stevesmi]

That is a lot of volume great job and great commitment

 

[Frogger]

That is a lot of volume great job and great commitment

Feels like a fair bit in the gym but once I get to writing it up here I always feel like I could have pushed more.
Going for investigative bloods tomorrow and then I can get back into training. I'll have to go easy or avoid heavy compounds that create a lot of abdominal pressure for now though until we've got some scans