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I've got a bad feeling that my fridge won't come off back order for a while yet. It'll be just as crucial once I need to increase calories though so even if it arrives late it'll be great to have
Approved Log My First Log - Cleaning Up and Locking In Before Blast Off
- Thread starter Frogger
- Start date
I would add in some fast that training sessions in the morning,
That will really help lean you out quick.
That will really help lean you out quick.
Looking good brother man
Quick update before bed. I didn't make time to get into the gym over the weekend. I spent the days reverting to a diurnal sleeping pattern and spending time with my girl on the rare weekend that neither of us are stuck at work.
24/2/25
Legs
Started off with my cardio but cut it a bit short to save my legs for the workout (That and running was giving me lower back pumps. Need to bring a shaker with taurine and electrolytes to work to drink before the gym)
Hack squat - Didn't do much on this, one of my knees wasn't loving it. I've never actually spent any real time with a hack squat because my previous gym didn't have one. The new gym has four or so slightly different ones plus a couple of similar machines that are supposed to hit the glutes so I'll be learning to love the hack squat hopefully
10x40kg
5x80kg - this is where I decided to move to isolations. I'll do a better job warming up next time and get some real work in next time.
Standing calf raise - One of the machines with the pads over the shoulders so it's the logged weights plus my weight
10x20kg
10x30kg
10x30kg
10x40kg
10x50kg
Seated hamstring curl - No manufacturer logos on this machine but the ergonomics are quite good.
10x40kg
10x60kg
10x75kg
11x85kg
10x100kg - Maxed out the machine unfortunately.
10x100kg
Quad extensions
10x40kg
10x54kg
10x75kg
10x89kg
10x89kg
10x75kg
There was also some bicep, tricep, and chest work between the ham curl and quad extension sets just to get a pump on and see how things looking in the gym's lighting. I should have taken a picture because even though I thought I'd be a bit sloppy from the lazy weekend I was looking tight and big. I'll see if I can get a good one tomorrow when I have a real chest pump going.
On the hernia topic from a little while ago, I should be seeing a specialist soon to work out what exactly is going on and what needs to be done. I haven't touched squats or deadlifts in a few weeks now to avoid aggravating the issue but I would like to get back into my compound lifts soon if he gives me the go ahead.
24/2/25
Legs
Started off with my cardio but cut it a bit short to save my legs for the workout (That and running was giving me lower back pumps. Need to bring a shaker with taurine and electrolytes to work to drink before the gym)
Hack squat - Didn't do much on this, one of my knees wasn't loving it. I've never actually spent any real time with a hack squat because my previous gym didn't have one. The new gym has four or so slightly different ones plus a couple of similar machines that are supposed to hit the glutes so I'll be learning to love the hack squat hopefully
10x40kg
5x80kg - this is where I decided to move to isolations. I'll do a better job warming up next time and get some real work in next time.
Standing calf raise - One of the machines with the pads over the shoulders so it's the logged weights plus my weight
10x20kg
10x30kg
10x30kg
10x40kg
10x50kg
Seated hamstring curl - No manufacturer logos on this machine but the ergonomics are quite good.
10x40kg
10x60kg
10x75kg
11x85kg
10x100kg - Maxed out the machine unfortunately.
10x100kg
Quad extensions
10x40kg
10x54kg
10x75kg
10x89kg
10x89kg
10x75kg
There was also some bicep, tricep, and chest work between the ham curl and quad extension sets just to get a pump on and see how things looking in the gym's lighting. I should have taken a picture because even though I thought I'd be a bit sloppy from the lazy weekend I was looking tight and big. I'll see if I can get a good one tomorrow when I have a real chest pump going.
On the hernia topic from a little while ago, I should be seeing a specialist soon to work out what exactly is going on and what needs to be done. I haven't touched squats or deadlifts in a few weeks now to avoid aggravating the issue but I would like to get back into my compound lifts soon if he gives me the go ahead.
@Frogger leg day is the big day real pump bro
Quick update for the past two days before bed
Calories are sitting between 2200-2500 with macros being roughly P250|C100|F90. Closer to 3000 on the weekend factoring in some snack food while watching movies with my partner. Weight is slowly coming down but more than anything I think I'm recomping faster than the scale is moving down. I'm attributing this to increasing my training intensity and focusing on getting 200g+ of protein every day where before I've settled for 150-200. I am becoming significantly more vascular, my skin is tightening, and I'm adding more stretch marks to my collection around my delts/pecs/armpits. I'll post a couple of pictures below but you'll have to take my word for it that the pumps looked infinitely better in person than what the camera captured. Maybe I just suck at taking photos, and I've certainly never given any thought to learning to pose. Another thing to work on.
25/2/25
Chest
I've worked out that many of the machines at this gym are made locally and in the name of anonymity (I live in a very small place) I won't be posting pictures of most of them. Some of the machines are very unique
Laying plate loaded chest press - This is one of the unique machines. Kicked my ass at a weight I thought I'd rep easily and the range of motion and stretch is incredible. I'll probably be using this as a closer on my chest days to really cook the pecs before I leave the gym.
10x40kg - Like I said, felt heavy and a great stretch
10x80kg - This is where I made a fool of myself. This is my normal progression on bench and other chest presses. 80kg of plates on this felt like 140kg on a regular bench press
10x60kg
10x40kg - I decided to move to other equipment rather than burn out my chest on my first exercise.
Tricep pushdown
15x25kg
10x35kg
10x35kg
10x35kg
15x30kg
15x30kg
EZ bar preacher curls - these were superset between the push downs because I felt like getting a bicep pump
10x35kg
10x35kg
10x40kg
10x40kg
Pec deck - I've worked out the ergonomics on this machine now. The seat has to be fully extended outwards to make up for the limited range of motion on the arms.
10x50kg
10x67kg
10x50kg - This machine is definitely more difficult for a stated weight than my previous one
Dips - Love these as a closer for a chest session
3 sets of 10 wide grip leaning forwards
26/2/25
Back
Cable single arm pullovers - just to warm things up
10x10kg
10x12.5kg
10x15kg
Pull ups - I've always sucked at these. First set was much easier than expected so my back must be getting stronger
10
10
5
Lat pulldowns - First time using that anchor shaped handle
10x43kg
10x60kg
10x70kg - my grip was starting to fatigue here from the rest of the workout and also from work before I came to the gym so I moved to rows so I could strap up
Single arm plate loaded row
10x20kg
10x40kg
10x60kg
10x60kg
That's where tonight's session wrapped up. I probably could have gone longer but it was almost midnight and I had to come home and eat.
Again, the pictures below don't hold a candle to how pumped I was and how much my veins were showing in the mirror in person.
Calories are sitting between 2200-2500 with macros being roughly P250|C100|F90. Closer to 3000 on the weekend factoring in some snack food while watching movies with my partner. Weight is slowly coming down but more than anything I think I'm recomping faster than the scale is moving down. I'm attributing this to increasing my training intensity and focusing on getting 200g+ of protein every day where before I've settled for 150-200. I am becoming significantly more vascular, my skin is tightening, and I'm adding more stretch marks to my collection around my delts/pecs/armpits. I'll post a couple of pictures below but you'll have to take my word for it that the pumps looked infinitely better in person than what the camera captured. Maybe I just suck at taking photos, and I've certainly never given any thought to learning to pose. Another thing to work on.
25/2/25
Chest
I've worked out that many of the machines at this gym are made locally and in the name of anonymity (I live in a very small place) I won't be posting pictures of most of them. Some of the machines are very unique
Laying plate loaded chest press - This is one of the unique machines. Kicked my ass at a weight I thought I'd rep easily and the range of motion and stretch is incredible. I'll probably be using this as a closer on my chest days to really cook the pecs before I leave the gym.
10x40kg - Like I said, felt heavy and a great stretch
10x80kg - This is where I made a fool of myself. This is my normal progression on bench and other chest presses. 80kg of plates on this felt like 140kg on a regular bench press
10x60kg
10x40kg - I decided to move to other equipment rather than burn out my chest on my first exercise.
Tricep pushdown
15x25kg
10x35kg
10x35kg
10x35kg
15x30kg
15x30kg
EZ bar preacher curls - these were superset between the push downs because I felt like getting a bicep pump
10x35kg
10x35kg
10x40kg
10x40kg
Pec deck - I've worked out the ergonomics on this machine now. The seat has to be fully extended outwards to make up for the limited range of motion on the arms.
10x50kg
10x67kg
10x50kg - This machine is definitely more difficult for a stated weight than my previous one
Dips - Love these as a closer for a chest session
3 sets of 10 wide grip leaning forwards
26/2/25
Back
Cable single arm pullovers - just to warm things up
10x10kg
10x12.5kg
10x15kg
Pull ups - I've always sucked at these. First set was much easier than expected so my back must be getting stronger
10
10
5
Lat pulldowns - First time using that anchor shaped handle
10x43kg
10x60kg
10x70kg - my grip was starting to fatigue here from the rest of the workout and also from work before I came to the gym so I moved to rows so I could strap up
Single arm plate loaded row
10x20kg
10x40kg
10x60kg
10x60kg
That's where tonight's session wrapped up. I probably could have gone longer but it was almost midnight and I had to come home and eat.
Again, the pictures below don't hold a candle to how pumped I was and how much my veins were showing in the mirror in person.
Attachments
You have a very impressive pump in the picture, on the right, HUGE chest and HUGE arms and HUGE shoulders, very thick growth @Frogger
