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Approved Log My first testosterone cycle

LevButlerov said:
@Cdub9945 you are copying this from a worksheet? a lot of spaces lol

The protein is good and high fats, you on keto?
Click to expand...
I do it on the notes in my phone. I’ll start putting less spaces haha. I guess you could call it keto, I’m going for low carb and hopefully get this body fat percentage down a little more.
 
Cdub9945 said:
I do it on the notes in my phone. I’ll start putting less spaces haha. I guess you could call it keto, I’m going for low carb and hopefully get this body fat percentage down a little more.
Click to expand...
You are keto I think, we should test ketogenic state, please get keto strips. @Cdub9945
 
Cdub9945 said:
7-1



FIRST MEAL12pm - salad



————————————-

LEGS:

LEG PRESS:

Warm up-208LB 1 set of 20



478lb 1 set of 12



618lb 1 set of 8

618lb 3 sets of 10

(Went up in reps on this exercise!)



LEG EXTENSIONS:

250lb 2 sets of 12

220lb 1 sets of 9

SINGLE LEG EXTENSIONS:

100lb 1 set of 8 each leg

100lb 1 set of 6 each leg



LEG CURLS:

130 lb 1 set of 8

130lb 2 sets of 6



STANDING CALF RAISE:

270lb 4 sets of 20



SHOULDER:

CABEL LATERAL RAISE:

10lb 3 sets of 12





DUMBBELL LATERAL RAISE:

15lb 6 sets of 15





SEATED LATERAL RAISE:

95lb 10 sets of 10



(I went up on reps for both lateral raise and seated lateral raise machine!)



10 min stationary bike.



————————-





I know I didn’t update you guys yesterday, it’s been really hectic with this move.

I wasn’t able to train and if I’m being honest I probably didn’t eat very good either. I had eggs for breakfast then I had a burrito from chipotle.





TOTAL CALORIES FOR 7-1

2,058

CARBS- 14g

FAT-133g

PROTEIN-171g



Didn’t hit my protein goal for the day but after today everything will be back on track!

I have my food prepped for tomorrow morning and for lunch already.
Click to expand...
Nice work on the leg press
 
Cdub9945 said:
7-2

FIRST MEAL 630am- half cup of oatmeal 1 tbsp of peanut butter.





SECOND MEAL 12pm- pound of hamburger





THIRD MEAL- ate 2 slices of cantaloupe, not sure about the calories in this.



PIN 150mg and AROMASIN 12.5

It was recommended to me to take the aromasin once a week so I’m going to start taking it at the same time as my Wednesday pin.



——————————————-

CHEST:

HAMMER STRENGTH FLAT BENCH PRESS:



WARM UP- one plate each side 1 set of 12



3 plates each side 1 set of 6 & 1 set of 5

I was able to do one more rep on the first set than I was able to do last time.



2 plates each side 2 sets of 10





DECLINE BENCH:



WARM UP 135lb 1 set of 10



185lb 1 set of 6



205 2 sets of 6

I went up on reps and sets at 205lb!!







SMITH MACHINE INCLINE

140lb 1 set of 12

160lb 1 set of 4

140lb 1 set of 5 & 1 set of 3 1/2

90lb 1 set of 10





MACHINE FLIES-

130 3 sets of





TRICEPS:



SINGLE AEM TRICEP PUSHDOWN:

20lb 3 sets of 8



TRICEP PUSHDOWN STRAIGHT BAR:

55lb 3 sets of 8



OVERHEAD TRICEP CABLE EXTENSION:

40lb 3 sets of 10



Finish with 15 min of fairly intense cardio on stationary bike.

——————————————



I went and picked up some legacy king amino anabolic BCAA so I’ll be adding that to my daily intake of supplements.



FOURTH MEAL 830pm- .8 of a pound of ribeye steak with tbsp of avocado oil.





FITH MEAL WILL BE A PROTEIN SHAKE AT ABOUT 930pm.





TOTAL MACROS FOR THE DAY

CALORIES: 2,767

CARBS:29g

FAT:184g

PROTEIN:240g
Click to expand...

I do not see the benefit of a protein shake at 9:30pm. in actuality i view it as doing way more harm then good. it will interfere with your sleep. i would consider dropping it @Cdub9945
 
Cdub9945 said:
7-1



FIRST MEAL12pm - salad



————————————-

LEGS:

LEG PRESS:

Warm up-208LB 1 set of 20



478lb 1 set of 12



618lb 1 set of 8

618lb 3 sets of 10

(Went up in reps on this exercise!)



LEG EXTENSIONS:

250lb 2 sets of 12

220lb 1 sets of 9

SINGLE LEG EXTENSIONS:

100lb 1 set of 8 each leg

100lb 1 set of 6 each leg



LEG CURLS:

130 lb 1 set of 8

130lb 2 sets of 6



STANDING CALF RAISE:

270lb 4 sets of 20



SHOULDER:

CABEL LATERAL RAISE:

10lb 3 sets of 12





DUMBBELL LATERAL RAISE:

15lb 6 sets of 15





SEATED LATERAL RAISE:

95lb 10 sets of 10



(I went up on reps for both lateral raise and seated lateral raise machine!)



10 min stationary bike.



————————-





I know I didn’t update you guys yesterday, it’s been really hectic with this move.

I wasn’t able to train and if I’m being honest I probably didn’t eat very good either. I had eggs for breakfast then I had a burrito from chipotle.





TOTAL CALORIES FOR 7-1

2,058

CARBS- 14g

FAT-133g

PROTEIN-171g



Didn’t hit my protein goal for the day but after today everything will be back on track!

I have my food prepped for tomorrow morning and for lunch already.
Click to expand...
leg training is tremendous on here! protein, carbs and fats are all on point. @Cdub9945 calories over 2000 is amazing!
 
Cdub9945 said:
7-2

FIRST MEAL 630am- half cup of oatmeal 1 tbsp of peanut butter.





SECOND MEAL 12pm- pound of hamburger





THIRD MEAL- ate 2 slices of cantaloupe, not sure about the calories in this.



PIN 150mg and AROMASIN 12.5

It was recommended to me to take the aromasin once a week so I’m going to start taking it at the same time as my Wednesday pin.



——————————————-

CHEST:

HAMMER STRENGTH FLAT BENCH PRESS:



WARM UP- one plate each side 1 set of 12



3 plates each side 1 set of 6 & 1 set of 5

I was able to do one more rep on the first set than I was able to do last time.



2 plates each side 2 sets of 10





DECLINE BENCH:



WARM UP 135lb 1 set of 10



185lb 1 set of 6



205 2 sets of 6

I went up on reps and sets at 205lb!!







SMITH MACHINE INCLINE

140lb 1 set of 12

160lb 1 set of 4

140lb 1 set of 5 & 1 set of 3 1/2

90lb 1 set of 10





MACHINE FLIES-

130 3 sets of





TRICEPS:



SINGLE AEM TRICEP PUSHDOWN:

20lb 3 sets of 8



TRICEP PUSHDOWN STRAIGHT BAR:

55lb 3 sets of 8



OVERHEAD TRICEP CABLE EXTENSION:

40lb 3 sets of 10



Finish with 15 min of fairly intense cardio on stationary bike.

——————————————



I went and picked up some legacy king amino anabolic BCAA so I’ll be adding that to my daily intake of supplements.



FOURTH MEAL 830pm- .8 of a pound of ribeye steak with tbsp of avocado oil.





FITH MEAL WILL BE A PROTEIN SHAKE AT ABOUT 930pm.





TOTAL MACROS FOR THE DAY

CALORIES: 2,767

CARBS:29g

FAT:184g

PROTEIN:240g
Click to expand...
cals, carbs, fat and protein are all tremendous. i like this setup @Cdub9945 keep up the good work
 
Cdub9945 said:
7-1



FIRST MEAL12pm - salad



————————————-

LEGS:

LEG PRESS:

Warm up-208LB 1 set of 20



478lb 1 set of 12



618lb 1 set of 8

618lb 3 sets of 10

(Went up in reps on this exercise!)



LEG EXTENSIONS:

250lb 2 sets of 12

220lb 1 sets of 9

SINGLE LEG EXTENSIONS:

100lb 1 set of 8 each leg

100lb 1 set of 6 each leg



LEG CURLS:

130 lb 1 set of 8

130lb 2 sets of 6



STANDING CALF RAISE:

270lb 4 sets of 20



SHOULDER:

CABEL LATERAL RAISE:

10lb 3 sets of 12





DUMBBELL LATERAL RAISE:

15lb 6 sets of 15





SEATED LATERAL RAISE:

95lb 10 sets of 10



(I went up on reps for both lateral raise and seated lateral raise machine!)



10 min stationary bike.



————————-





I know I didn’t update you guys yesterday, it’s been really hectic with this move.

I wasn’t able to train and if I’m being honest I probably didn’t eat very good either. I had eggs for breakfast then I had a burrito from chipotle.





TOTAL CALORIES FOR 7-1

2,058

CARBS- 14g

FAT-133g

PROTEIN-171g



Didn’t hit my protein goal for the day but after today everything will be back on track!

I have my food prepped for tomorrow morning and for lunch already.
Click to expand...
bro calories looking good on this. i like the carbs, fat and protein. @Cdub9945 make sure red meat part of diet
 
Cdub9945 said:
7-2

FIRST MEAL 630am- half cup of oatmeal 1 tbsp of peanut butter.





SECOND MEAL 12pm- pound of hamburger





THIRD MEAL- ate 2 slices of cantaloupe, not sure about the calories in this.



PIN 150mg and AROMASIN 12.5

It was recommended to me to take the aromasin once a week so I’m going to start taking it at the same time as my Wednesday pin.



——————————————-

CHEST:

HAMMER STRENGTH FLAT BENCH PRESS:



WARM UP- one plate each side 1 set of 12



3 plates each side 1 set of 6 & 1 set of 5

I was able to do one more rep on the first set than I was able to do last time.



2 plates each side 2 sets of 10





DECLINE BENCH:



WARM UP 135lb 1 set of 10



185lb 1 set of 6



205 2 sets of 6

I went up on reps and sets at 205lb!!







SMITH MACHINE INCLINE

140lb 1 set of 12

160lb 1 set of 4

140lb 1 set of 5 & 1 set of 3 1/2

90lb 1 set of 10





MACHINE FLIES-

130 3 sets of





TRICEPS:



SINGLE AEM TRICEP PUSHDOWN:

20lb 3 sets of 8



TRICEP PUSHDOWN STRAIGHT BAR:

55lb 3 sets of 8



OVERHEAD TRICEP CABLE EXTENSION:

40lb 3 sets of 10



Finish with 15 min of fairly intense cardio on stationary bike.

——————————————



I went and picked up some legacy king amino anabolic BCAA so I’ll be adding that to my daily intake of supplements.



FOURTH MEAL 830pm- .8 of a pound of ribeye steak with tbsp of avocado oil.





FITH MEAL WILL BE A PROTEIN SHAKE AT ABOUT 930pm.





TOTAL MACROS FOR THE DAY

CALORIES: 2,767

CARBS:29g

FAT:184g

PROTEIN:240g
Click to expand...
@Cdub9945 bro protein looking strong! ribeye steak some good stuff. i like me some porterhouse too
 
Cdub9945 said:
7-2

FIRST MEAL 630am- half cup of oatmeal 1 tbsp of peanut butter.





SECOND MEAL 12pm- pound of hamburger





THIRD MEAL- ate 2 slices of cantaloupe, not sure about the calories in this.



PIN 150mg and AROMASIN 12.5

It was recommended to me to take the aromasin once a week so I’m going to start taking it at the same time as my Wednesday pin.



——————————————-

CHEST:

HAMMER STRENGTH FLAT BENCH PRESS:



WARM UP- one plate each side 1 set of 12



3 plates each side 1 set of 6 & 1 set of 5

I was able to do one more rep on the first set than I was able to do last time.



2 plates each side 2 sets of 10





DECLINE BENCH:



WARM UP 135lb 1 set of 10



185lb 1 set of 6



205 2 sets of 6

I went up on reps and sets at 205lb!!







SMITH MACHINE INCLINE

140lb 1 set of 12

160lb 1 set of 4

140lb 1 set of 5 & 1 set of 3 1/2

90lb 1 set of 10





MACHINE FLIES-

130 3 sets of





TRICEPS:



SINGLE AEM TRICEP PUSHDOWN:

20lb 3 sets of 8



TRICEP PUSHDOWN STRAIGHT BAR:

55lb 3 sets of 8



OVERHEAD TRICEP CABLE EXTENSION:

40lb 3 sets of 10



Finish with 15 min of fairly intense cardio on stationary bike.

——————————————



I went and picked up some legacy king amino anabolic BCAA so I’ll be adding that to my daily intake of supplements.



FOURTH MEAL 830pm- .8 of a pound of ribeye steak with tbsp of avocado oil.





FITH MEAL WILL BE A PROTEIN SHAKE AT ABOUT 930pm.





TOTAL MACROS FOR THE DAY

CALORIES: 2,767

CARBS:29g

FAT:184g

PROTEIN:240g
Click to expand...
@Cdub9945 i agree with the above. no need for protein shakes that late. if you have it i would drink it earlier so it digests okay
 
Cdub9945 said:
7-1



FIRST MEAL12pm - salad



————————————-

LEGS:

LEG PRESS:

Warm up-208LB 1 set of 20



478lb 1 set of 12



618lb 1 set of 8

618lb 3 sets of 10

(Went up in reps on this exercise!)



LEG EXTENSIONS:

250lb 2 sets of 12

220lb 1 sets of 9

SINGLE LEG EXTENSIONS:

100lb 1 set of 8 each leg

100lb 1 set of 6 each leg



LEG CURLS:

130 lb 1 set of 8

130lb 2 sets of 6



STANDING CALF RAISE:

270lb 4 sets of 20



SHOULDER:

CABEL LATERAL RAISE:

10lb 3 sets of 12





DUMBBELL LATERAL RAISE:

15lb 6 sets of 15





SEATED LATERAL RAISE:

95lb 10 sets of 10



(I went up on reps for both lateral raise and seated lateral raise machine!)



10 min stationary bike.



————————-





I know I didn’t update you guys yesterday, it’s been really hectic with this move.

I wasn’t able to train and if I’m being honest I probably didn’t eat very good either. I had eggs for breakfast then I had a burrito from chipotle.





TOTAL CALORIES FOR 7-1

2,058

CARBS- 14g

FAT-133g

PROTEIN-171g



Didn’t hit my protein goal for the day but after today everything will be back on track!

I have my food prepped for tomorrow morning and for lunch already.
Click to expand...
@Cdub9945 attaboy on the leg training. some good amount of weight too. looking strong already!
 
Cdub9945 said:
7-1



FIRST MEAL12pm - salad



————————————-

LEGS:

LEG PRESS:

Warm up-208LB 1 set of 20



478lb 1 set of 12



618lb 1 set of 8

618lb 3 sets of 10

(Went up in reps on this exercise!)



LEG EXTENSIONS:

250lb 2 sets of 12

220lb 1 sets of 9

SINGLE LEG EXTENSIONS:

100lb 1 set of 8 each leg

100lb 1 set of 6 each leg



LEG CURLS:

130 lb 1 set of 8

130lb 2 sets of 6



STANDING CALF RAISE:

270lb 4 sets of 20



SHOULDER:

CABEL LATERAL RAISE:

10lb 3 sets of 12





DUMBBELL LATERAL RAISE:

15lb 6 sets of 15





SEATED LATERAL RAISE:

95lb 10 sets of 10



(I went up on reps for both lateral raise and seated lateral raise machine!)



10 min stationary bike.



————————-





I know I didn’t update you guys yesterday, it’s been really hectic with this move.

I wasn’t able to train and if I’m being honest I probably didn’t eat very good either. I had eggs for breakfast then I had a burrito from chipotle.





TOTAL CALORIES FOR 7-1

2,058

CARBS- 14g

FAT-133g

PROTEIN-171g



Didn’t hit my protein goal for the day but after today everything will be back on track!

I have my food prepped for tomorrow morning and for lunch already.
Click to expand...
i actually like how you are keeping macros under control. and protein is high for only 2000 calories. makes sense to me @Cdub9945
 
Cdub9945 said:
7-2

FIRST MEAL 630am- half cup of oatmeal 1 tbsp of peanut butter.





SECOND MEAL 12pm- pound of hamburger





THIRD MEAL- ate 2 slices of cantaloupe, not sure about the calories in this.



PIN 150mg and AROMASIN 12.5

It was recommended to me to take the aromasin once a week so I’m going to start taking it at the same time as my Wednesday pin.



——————————————-

CHEST:

HAMMER STRENGTH FLAT BENCH PRESS:



WARM UP- one plate each side 1 set of 12



3 plates each side 1 set of 6 & 1 set of 5

I was able to do one more rep on the first set than I was able to do last time.



2 plates each side 2 sets of 10





DECLINE BENCH:



WARM UP 135lb 1 set of 10



185lb 1 set of 6



205 2 sets of 6

I went up on reps and sets at 205lb!!







SMITH MACHINE INCLINE

140lb 1 set of 12

160lb 1 set of 4

140lb 1 set of 5 & 1 set of 3 1/2

90lb 1 set of 10





MACHINE FLIES-

130 3 sets of





TRICEPS:



SINGLE AEM TRICEP PUSHDOWN:

20lb 3 sets of 8



TRICEP PUSHDOWN STRAIGHT BAR:

55lb 3 sets of 8



OVERHEAD TRICEP CABLE EXTENSION:

40lb 3 sets of 10



Finish with 15 min of fairly intense cardio on stationary bike.

——————————————



I went and picked up some legacy king amino anabolic BCAA so I’ll be adding that to my daily intake of supplements.



FOURTH MEAL 830pm- .8 of a pound of ribeye steak with tbsp of avocado oil.





FITH MEAL WILL BE A PROTEIN SHAKE AT ABOUT 930pm.





TOTAL MACROS FOR THE DAY

CALORIES: 2,767

CARBS:29g

FAT:184g

PROTEIN:240g
Click to expand...
good job on this update. that ribeye sounds good. its a pricey cut though i haven't had it in a long time ! @Cdub9945
 
Cdub9945 said:
7-2

FIRST MEAL 630am- half cup of oatmeal 1 tbsp of peanut butter.





SECOND MEAL 12pm- pound of hamburger





THIRD MEAL- ate 2 slices of cantaloupe, not sure about the calories in this.



PIN 150mg and AROMASIN 12.5

It was recommended to me to take the aromasin once a week so I’m going to start taking it at the same time as my Wednesday pin.



——————————————-

CHEST:

HAMMER STRENGTH FLAT BENCH PRESS:



WARM UP- one plate each side 1 set of 12



3 plates each side 1 set of 6 & 1 set of 5

I was able to do one more rep on the first set than I was able to do last time.



2 plates each side 2 sets of 10





DECLINE BENCH:



WARM UP 135lb 1 set of 10



185lb 1 set of 6



205 2 sets of 6

I went up on reps and sets at 205lb!!







SMITH MACHINE INCLINE

140lb 1 set of 12

160lb 1 set of 4

140lb 1 set of 5 & 1 set of 3 1/2

90lb 1 set of 10





MACHINE FLIES-

130 3 sets of





TRICEPS:



SINGLE AEM TRICEP PUSHDOWN:

20lb 3 sets of 8



TRICEP PUSHDOWN STRAIGHT BAR:

55lb 3 sets of 8



OVERHEAD TRICEP CABLE EXTENSION:

40lb 3 sets of 10



Finish with 15 min of fairly intense cardio on stationary bike.

——————————————



I went and picked up some legacy king amino anabolic BCAA so I’ll be adding that to my daily intake of supplements.



FOURTH MEAL 830pm- .8 of a pound of ribeye steak with tbsp of avocado oil.





FITH MEAL WILL BE A PROTEIN SHAKE AT ABOUT 930pm.





TOTAL MACROS FOR THE DAY

CALORIES: 2,767

CARBS:29g

FAT:184g

PROTEIN:240g
Click to expand...
bros protein shake late a no go. especially if its full of sugar and other crap. @Cdub9945 maybe have a handful of almonds instead
 
Cdub9945 said:
7-1



FIRST MEAL12pm - salad



————————————-

LEGS:

LEG PRESS:

Warm up-208LB 1 set of 20



478lb 1 set of 12



618lb 1 set of 8

618lb 3 sets of 10

(Went up in reps on this exercise!)



LEG EXTENSIONS:

250lb 2 sets of 12

220lb 1 sets of 9

SINGLE LEG EXTENSIONS:

100lb 1 set of 8 each leg

100lb 1 set of 6 each leg



LEG CURLS:

130 lb 1 set of 8

130lb 2 sets of 6



STANDING CALF RAISE:

270lb 4 sets of 20



SHOULDER:

CABEL LATERAL RAISE:

10lb 3 sets of 12





DUMBBELL LATERAL RAISE:

15lb 6 sets of 15





SEATED LATERAL RAISE:

95lb 10 sets of 10



(I went up on reps for both lateral raise and seated lateral raise machine!)



10 min stationary bike.



————————-





I know I didn’t update you guys yesterday, it’s been really hectic with this move.

I wasn’t able to train and if I’m being honest I probably didn’t eat very good either. I had eggs for breakfast then I had a burrito from chipotle.





TOTAL CALORIES FOR 7-1

2,058

CARBS- 14g

FAT-133g

PROTEIN-171g



Didn’t hit my protein goal for the day but after today everything will be back on track!

I have my food prepped for tomorrow morning and for lunch already.
Click to expand...
We all have an off day brother it happens
 
Cdub9945 said:
7-2

FIRST MEAL 630am- half cup of oatmeal 1 tbsp of peanut butter.





SECOND MEAL 12pm- pound of hamburger





THIRD MEAL- ate 2 slices of cantaloupe, not sure about the calories in this.



PIN 150mg and AROMASIN 12.5

It was recommended to me to take the aromasin once a week so I’m going to start taking it at the same time as my Wednesday pin.



——————————————-

CHEST:

HAMMER STRENGTH FLAT BENCH PRESS:



WARM UP- one plate each side 1 set of 12



3 plates each side 1 set of 6 & 1 set of 5

I was able to do one more rep on the first set than I was able to do last time.



2 plates each side 2 sets of 10





DECLINE BENCH:



WARM UP 135lb 1 set of 10



185lb 1 set of 6



205 2 sets of 6

I went up on reps and sets at 205lb!!







SMITH MACHINE INCLINE

140lb 1 set of 12

160lb 1 set of 4

140lb 1 set of 5 & 1 set of 3 1/2

90lb 1 set of 10





MACHINE FLIES-

130 3 sets of





TRICEPS:



SINGLE AEM TRICEP PUSHDOWN:

20lb 3 sets of 8



TRICEP PUSHDOWN STRAIGHT BAR:

55lb 3 sets of 8



OVERHEAD TRICEP CABLE EXTENSION:

40lb 3 sets of 10



Finish with 15 min of fairly intense cardio on stationary bike.

——————————————



I went and picked up some legacy king amino anabolic BCAA so I’ll be adding that to my daily intake of supplements.



FOURTH MEAL 830pm- .8 of a pound of ribeye steak with tbsp of avocado oil.





FITH MEAL WILL BE A PROTEIN SHAKE AT ABOUT 930pm.





TOTAL MACROS FOR THE DAY

CALORIES: 2,767

CARBS:29g

FAT:184g

PROTEIN:240g
Click to expand...
Nicely done with the macros
 
Cdub9945 said:
Okay. I’ll try to grab some tomorrow. I’ve heard different numbers, how many carbs a day will kick you out of keto? I’ve heard over 20 and I’ve also heard over 50.
Click to expand...
usually over 30-50 carbs will kick you out of ketosis, but getting into it try to stay at 20 carbs @Cdub9945
 
7-3



FIRST MEAL 615 AM- 5 eggs and 6oz of 80/20 ground beef



SECOND MEAL 1pm- 10 oz ground beef with 1 tbsp avocado oil and protein bar



——————————————-

BACK:

CABLE LOW ROWS NARROW GRIP:

Warm up 120lb 1 set of 10

180lb 2 sets of 7 & 1 set of 5

105lb 1 set of 15



LAT PULLDOWN:

Warm up 105lb

180lb 1 set of 5

165lb 4 sets of 6

(I had to drop the weight down a little bit, 180lb wasn’t moving like it normally does. I’m fatigued today)



HAMMER STRENGTH HIGH ROW MACHINE:

100lb 4 sets of 8 each side



HAMMER STRENGTH SEATED ROW

3 plates each side

3 sets of 8

(Went up 2 reps on each set)



ARMS:

Dumbbell Preacher curl warm up 25lb 1 set of 10



30lb 4 sets of 10

(Went up 2 sets on these)



BAR BELL REVERSE CURL

40lb 3 sets of 15



CABLE CURL DROP SET

32.5lb 10 reps

25lb 10 reps

20lb 10 reps



I did the drop set 2 times





CABLE FOREARM EXERCISE:

(On this I just take the straight bar and roll it back and fourth between hands)

32.5lb 2 sets rolling backwards & 2 sets rolling forward

——————-



MEAL 3 630pm- protein shake mixed with 1 tbsp avocado oil.



FOURTH MEAL 7:45- 1 cup cottage cheese & protein shake.



TOTAL MACROS FOR 7-3

CALORIES-2,423

CARBS-45g

FAT-146g

PROTEIN-225g
 
Cdub9945 said:
7-3



FIRST MEAL 615 AM- 5 eggs and 6oz of 80/20 ground beef



SECOND MEAL 1pm- 10 oz ground beef with 1 tbsp avocado oil and protein bar



——————————————-

BACK:

CABLE LOW ROWS NARROW GRIP:

Warm up 120lb 1 set of 10

180lb 2 sets of 7 & 1 set of 5

105lb 1 set of 15



LAT PULLDOWN:

Warm up 105lb

180lb 1 set of 5

165lb 4 sets of 6

(I had to drop the weight down a little bit, 180lb wasn’t moving like it normally does. I’m fatigued today)



HAMMER STRENGTH HIGH ROW MACHINE:

100lb 4 sets of 8 each side



HAMMER STRENGTH SEATED ROW

3 plates each side

3 sets of 8

(Went up 2 reps on each set)



ARMS:

Dumbbell Preacher curl warm up 25lb 1 set of 10



30lb 4 sets of 10

(Went up 2 sets on these)



BAR BELL REVERSE CURL

40lb 3 sets of 15



CABLE CURL DROP SET

32.5lb 10 reps

25lb 10 reps

20lb 10 reps



I did the drop set 2 times





CABLE FOREARM EXERCISE:

(On this I just take the straight bar and roll it back and fourth between hands)

32.5lb 2 sets rolling backwards & 2 sets rolling forward

——————-



MEAL 3 630pm- protein shake mixed with 1 tbsp avocado oil.



FOURTH MEAL 7:45- 1 cup cottage cheese & protein shake.



TOTAL MACROS FOR 7-3

CALORIES-2,423

CARBS-45g

FAT-146g

PROTEIN-225g
Click to expand...

Cdub9945 said:
Okay, I had 45 grams of carbs today, I’ll start keeping at or under 20.
Click to expand...
Even at 45 you'll start getting into ketosis but you need more fats than protein, you'd have to lower protein to 140 and up fat to 160 for about 3 days to get into ketosis, and you can mod the doses after you're in it. @Cdub9945
did you get ketone strips?
 
LevButlerov said:
Even at 45 you'll start getting into ketosis but you need more fats than protein, you'd have to lower protein to 140 and up fat to 160 for about 3 days to get into ketosis, and you can mod the doses after you're in it. @Cdub9945
did you get ketone strips?
Click to expand...
I’ve been really busy today I wasn’t able to get any. I’ll should be able to grab some Saturday.
 
Cdub9945 said:
I’ve been really busy today I wasn’t able to get any. I’ll should be able to grab some Saturday.
Click to expand...
awesome waiting on you :D
 
Cdub9945 said:
7-1



FIRST MEAL12pm - salad



————————————-

LEGS:

LEG PRESS:

Warm up-208LB 1 set of 20



478lb 1 set of 12



618lb 1 set of 8

618lb 3 sets of 10

(Went up in reps on this exercise!)



LEG EXTENSIONS:

250lb 2 sets of 12

220lb 1 sets of 9

SINGLE LEG EXTENSIONS:

100lb 1 set of 8 each leg

100lb 1 set of 6 each leg



LEG CURLS:

130 lb 1 set of 8

130lb 2 sets of 6



STANDING CALF RAISE:

270lb 4 sets of 20



SHOULDER:

CABEL LATERAL RAISE:

10lb 3 sets of 12





DUMBBELL LATERAL RAISE:

15lb 6 sets of 15





SEATED LATERAL RAISE:

95lb 10 sets of 10



(I went up on reps for both lateral raise and seated lateral raise machine!)



10 min stationary bike.



————————-





I know I didn’t update you guys yesterday, it’s been really hectic with this move.

I wasn’t able to train and if I’m being honest I probably didn’t eat very good either. I had eggs for breakfast then I had a burrito from chipotle.





TOTAL CALORIES FOR 7-1

2,058

CARBS- 14g

FAT-133g

PROTEIN-171g



Didn’t hit my protein goal for the day but after today everything will be back on track!

I have my food prepped for tomorrow morning and for lunch already.
Click to expand...
@Cdub9945 deffo need to get that protein up bro!
 
Cdub9945 said:
7-2

FIRST MEAL 630am- half cup of oatmeal 1 tbsp of peanut butter.





SECOND MEAL 12pm- pound of hamburger





THIRD MEAL- ate 2 slices of cantaloupe, not sure about the calories in this.



PIN 150mg and AROMASIN 12.5

It was recommended to me to take the aromasin once a week so I’m going to start taking it at the same time as my Wednesday pin.



——————————————-

CHEST:

HAMMER STRENGTH FLAT BENCH PRESS:



WARM UP- one plate each side 1 set of 12



3 plates each side 1 set of 6 & 1 set of 5

I was able to do one more rep on the first set than I was able to do last time.



2 plates each side 2 sets of 10





DECLINE BENCH:



WARM UP 135lb 1 set of 10



185lb 1 set of 6



205 2 sets of 6

I went up on reps and sets at 205lb!!







SMITH MACHINE INCLINE

140lb 1 set of 12

160lb 1 set of 4

140lb 1 set of 5 & 1 set of 3 1/2

90lb 1 set of 10





MACHINE FLIES-

130 3 sets of





TRICEPS:



SINGLE AEM TRICEP PUSHDOWN:

20lb 3 sets of 8



TRICEP PUSHDOWN STRAIGHT BAR:

55lb 3 sets of 8



OVERHEAD TRICEP CABLE EXTENSION:

40lb 3 sets of 10



Finish with 15 min of fairly intense cardio on stationary bike.

——————————————



I went and picked up some legacy king amino anabolic BCAA so I’ll be adding that to my daily intake of supplements.



FOURTH MEAL 830pm- .8 of a pound of ribeye steak with tbsp of avocado oil.





FITH MEAL WILL BE A PROTEIN SHAKE AT ABOUT 930pm.





TOTAL MACROS FOR THE DAY

CALORIES: 2,767

CARBS:29g

FAT:184g

PROTEIN:240g
Click to expand...
@Cdub9945 put up some pics bro!
 
Cdub9945 said:
7-3



FIRST MEAL 615 AM- 5 eggs and 6oz of 80/20 ground beef



SECOND MEAL 1pm- 10 oz ground beef with 1 tbsp avocado oil and protein bar



——————————————-

BACK:

CABLE LOW ROWS NARROW GRIP:

Warm up 120lb 1 set of 10

180lb 2 sets of 7 & 1 set of 5

105lb 1 set of 15



LAT PULLDOWN:

Warm up 105lb

180lb 1 set of 5

165lb 4 sets of 6

(I had to drop the weight down a little bit, 180lb wasn’t moving like it normally does. I’m fatigued today)



HAMMER STRENGTH HIGH ROW MACHINE:

100lb 4 sets of 8 each side



HAMMER STRENGTH SEATED ROW

3 plates each side

3 sets of 8

(Went up 2 reps on each set)



ARMS:

Dumbbell Preacher curl warm up 25lb 1 set of 10



30lb 4 sets of 10

(Went up 2 sets on these)



BAR BELL REVERSE CURL

40lb 3 sets of 15



CABLE CURL DROP SET

32.5lb 10 reps

25lb 10 reps

20lb 10 reps



I did the drop set 2 times





CABLE FOREARM EXERCISE:

(On this I just take the straight bar and roll it back and fourth between hands)

32.5lb 2 sets rolling backwards & 2 sets rolling forward

——————-



MEAL 3 630pm- protein shake mixed with 1 tbsp avocado oil.



FOURTH MEAL 7:45- 1 cup cottage cheese & protein shake.



TOTAL MACROS FOR 7-3

CALORIES-2,423

CARBS-45g

FAT-146g

PROTEIN-225g
Click to expand...
wow that is a nice setup. seems like you are getting good protein and fats @Cdub9945
 
Cdub9945 said:
7-3



FIRST MEAL 615 AM- 5 eggs and 6oz of 80/20 ground beef



SECOND MEAL 1pm- 10 oz ground beef with 1 tbsp avocado oil and protein bar



——————————————-

BACK:

CABLE LOW ROWS NARROW GRIP:

Warm up 120lb 1 set of 10

180lb 2 sets of 7 & 1 set of 5

105lb 1 set of 15



LAT PULLDOWN:

Warm up 105lb

180lb 1 set of 5

165lb 4 sets of 6

(I had to drop the weight down a little bit, 180lb wasn’t moving like it normally does. I’m fatigued today)



HAMMER STRENGTH HIGH ROW MACHINE:

100lb 4 sets of 8 each side



HAMMER STRENGTH SEATED ROW

3 plates each side

3 sets of 8

(Went up 2 reps on each set)



ARMS:

Dumbbell Preacher curl warm up 25lb 1 set of 10



30lb 4 sets of 10

(Went up 2 sets on these)



BAR BELL REVERSE CURL

40lb 3 sets of 15



CABLE CURL DROP SET

32.5lb 10 reps

25lb 10 reps

20lb 10 reps



I did the drop set 2 times





CABLE FOREARM EXERCISE:

(On this I just take the straight bar and roll it back and fourth between hands)

32.5lb 2 sets rolling backwards & 2 sets rolling forward

——————-



MEAL 3 630pm- protein shake mixed with 1 tbsp avocado oil.



FOURTH MEAL 7:45- 1 cup cottage cheese & protein shake.



TOTAL MACROS FOR 7-3

CALORIES-2,423

CARBS-45g

FAT-146g

PROTEIN-225g
Click to expand...
bro beef and eggs for breakfast A+ that a real man breakfast. the kind that makes real men in texas @Cdub9945
 
Cdub9945 said:
7-3



FIRST MEAL 615 AM- 5 eggs and 6oz of 80/20 ground beef



SECOND MEAL 1pm- 10 oz ground beef with 1 tbsp avocado oil and protein bar



——————————————-

BACK:

CABLE LOW ROWS NARROW GRIP:

Warm up 120lb 1 set of 10

180lb 2 sets of 7 & 1 set of 5

105lb 1 set of 15



LAT PULLDOWN:

Warm up 105lb

180lb 1 set of 5

165lb 4 sets of 6

(I had to drop the weight down a little bit, 180lb wasn’t moving like it normally does. I’m fatigued today)



HAMMER STRENGTH HIGH ROW MACHINE:

100lb 4 sets of 8 each side



HAMMER STRENGTH SEATED ROW

3 plates each side

3 sets of 8

(Went up 2 reps on each set)



ARMS:

Dumbbell Preacher curl warm up 25lb 1 set of 10



30lb 4 sets of 10

(Went up 2 sets on these)



BAR BELL REVERSE CURL

40lb 3 sets of 15



CABLE CURL DROP SET

32.5lb 10 reps

25lb 10 reps

20lb 10 reps



I did the drop set 2 times





CABLE FOREARM EXERCISE:

(On this I just take the straight bar and roll it back and fourth between hands)

32.5lb 2 sets rolling backwards & 2 sets rolling forward

——————-



MEAL 3 630pm- protein shake mixed with 1 tbsp avocado oil.



FOURTH MEAL 7:45- 1 cup cottage cheese & protein shake.



TOTAL MACROS FOR 7-3

CALORIES-2,423

CARBS-45g

FAT-146g

PROTEIN-225g
Click to expand...
@Cdub9945 bros that is a hell of a day with the protein. its good clean food i like it. how do you do digesting the cheese and protein shakes?
 
Cdub9945 said:
7-3



FIRST MEAL 615 AM- 5 eggs and 6oz of 80/20 ground beef



SECOND MEAL 1pm- 10 oz ground beef with 1 tbsp avocado oil and protein bar



——————————————-

BACK:

CABLE LOW ROWS NARROW GRIP:

Warm up 120lb 1 set of 10

180lb 2 sets of 7 & 1 set of 5

105lb 1 set of 15



LAT PULLDOWN:

Warm up 105lb

180lb 1 set of 5

165lb 4 sets of 6

(I had to drop the weight down a little bit, 180lb wasn’t moving like it normally does. I’m fatigued today)



HAMMER STRENGTH HIGH ROW MACHINE:

100lb 4 sets of 8 each side



HAMMER STRENGTH SEATED ROW

3 plates each side

3 sets of 8

(Went up 2 reps on each set)



ARMS:

Dumbbell Preacher curl warm up 25lb 1 set of 10



30lb 4 sets of 10

(Went up 2 sets on these)



BAR BELL REVERSE CURL

40lb 3 sets of 15



CABLE CURL DROP SET

32.5lb 10 reps

25lb 10 reps

20lb 10 reps



I did the drop set 2 times





CABLE FOREARM EXERCISE:

(On this I just take the straight bar and roll it back and fourth between hands)

32.5lb 2 sets rolling backwards & 2 sets rolling forward

——————-



MEAL 3 630pm- protein shake mixed with 1 tbsp avocado oil.



FOURTH MEAL 7:45- 1 cup cottage cheese & protein shake.



TOTAL MACROS FOR 7-3

CALORIES-2,423

CARBS-45g

FAT-146g

PROTEIN-225g
Click to expand...
you are looking sensational on this man @Cdub9945 cable curl drop set is a great idea. gets you a nice pump that way?
 
Cdub9945 said:
7-3



FIRST MEAL 615 AM- 5 eggs and 6oz of 80/20 ground beef



SECOND MEAL 1pm- 10 oz ground beef with 1 tbsp avocado oil and protein bar



——————————————-

BACK:

CABLE LOW ROWS NARROW GRIP:

Warm up 120lb 1 set of 10

180lb 2 sets of 7 & 1 set of 5

105lb 1 set of 15



LAT PULLDOWN:

Warm up 105lb

180lb 1 set of 5

165lb 4 sets of 6

(I had to drop the weight down a little bit, 180lb wasn’t moving like it normally does. I’m fatigued today)



HAMMER STRENGTH HIGH ROW MACHINE:

100lb 4 sets of 8 each side



HAMMER STRENGTH SEATED ROW

3 plates each side

3 sets of 8

(Went up 2 reps on each set)



ARMS:

Dumbbell Preacher curl warm up 25lb 1 set of 10



30lb 4 sets of 10

(Went up 2 sets on these)



BAR BELL REVERSE CURL

40lb 3 sets of 15



CABLE CURL DROP SET

32.5lb 10 reps

25lb 10 reps

20lb 10 reps



I did the drop set 2 times





CABLE FOREARM EXERCISE:

(On this I just take the straight bar and roll it back and fourth between hands)

32.5lb 2 sets rolling backwards & 2 sets rolling forward

——————-



MEAL 3 630pm- protein shake mixed with 1 tbsp avocado oil.



FOURTH MEAL 7:45- 1 cup cottage cheese & protein shake.



TOTAL MACROS FOR 7-3

CALORIES-2,423

CARBS-45g

FAT-146g

PROTEIN-225g
Click to expand...
i want to see less protein shakes and more whole foods @Cdub9945 protein shakes are not a true substitute to actual food. you should try eating something else
 
Cdub9945 said:
7-3



FIRST MEAL 615 AM- 5 eggs and 6oz of 80/20 ground beef



SECOND MEAL 1pm- 10 oz ground beef with 1 tbsp avocado oil and protein bar



——————————————-

BACK:

CABLE LOW ROWS NARROW GRIP:

Warm up 120lb 1 set of 10

180lb 2 sets of 7 & 1 set of 5

105lb 1 set of 15



LAT PULLDOWN:

Warm up 105lb

180lb 1 set of 5

165lb 4 sets of 6

(I had to drop the weight down a little bit, 180lb wasn’t moving like it normally does. I’m fatigued today)



HAMMER STRENGTH HIGH ROW MACHINE:

100lb 4 sets of 8 each side



HAMMER STRENGTH SEATED ROW

3 plates each side

3 sets of 8

(Went up 2 reps on each set)



ARMS:

Dumbbell Preacher curl warm up 25lb 1 set of 10



30lb 4 sets of 10

(Went up 2 sets on these)



BAR BELL REVERSE CURL

40lb 3 sets of 15



CABLE CURL DROP SET

32.5lb 10 reps

25lb 10 reps

20lb 10 reps



I did the drop set 2 times





CABLE FOREARM EXERCISE:

(On this I just take the straight bar and roll it back and fourth between hands)

32.5lb 2 sets rolling backwards & 2 sets rolling forward

——————-



MEAL 3 630pm- protein shake mixed with 1 tbsp avocado oil.



FOURTH MEAL 7:45- 1 cup cottage cheese & protein shake.



TOTAL MACROS FOR 7-3

CALORIES-2,423

CARBS-45g

FAT-146g

PROTEIN-225g
Click to expand...
@Cdub9945 outstanding job on this layout. eggs and ground beef sound fantastic! i love the cottage cheese and protein shake as well
 
Cdub9945 said:
7-2

FIRST MEAL 630am- half cup of oatmeal 1 tbsp of peanut butter.





SECOND MEAL 12pm- pound of hamburger





THIRD MEAL- ate 2 slices of cantaloupe, not sure about the calories in this.



PIN 150mg and AROMASIN 12.5

It was recommended to me to take the aromasin once a week so I’m going to start taking it at the same time as my Wednesday pin.



——————————————-

CHEST:

HAMMER STRENGTH FLAT BENCH PRESS:



WARM UP- one plate each side 1 set of 12



3 plates each side 1 set of 6 & 1 set of 5

I was able to do one more rep on the first set than I was able to do last time.



2 plates each side 2 sets of 10





DECLINE BENCH:



WARM UP 135lb 1 set of 10



185lb 1 set of 6



205 2 sets of 6

I went up on reps and sets at 205lb!!







SMITH MACHINE INCLINE

140lb 1 set of 12

160lb 1 set of 4

140lb 1 set of 5 & 1 set of 3 1/2

90lb 1 set of 10





MACHINE FLIES-

130 3 sets of





TRICEPS:



SINGLE AEM TRICEP PUSHDOWN:

20lb 3 sets of 8



TRICEP PUSHDOWN STRAIGHT BAR:

55lb 3 sets of 8



OVERHEAD TRICEP CABLE EXTENSION:

40lb 3 sets of 10



Finish with 15 min of fairly intense cardio on stationary bike.

——————————————



I went and picked up some legacy king amino anabolic BCAA so I’ll be adding that to my daily intake of supplements.



FOURTH MEAL 830pm- .8 of a pound of ribeye steak with tbsp of avocado oil.





FITH MEAL WILL BE A PROTEIN SHAKE AT ABOUT 930pm.





TOTAL MACROS FOR THE DAY

CALORIES: 2,767

CARBS:29g

FAT:184g

PROTEIN:240g
Click to expand...
@Cdub9945 quality update man. Keen em coming
 
Cdub9945 said:
Yeah, when I’m doing biceps the drop sets are really my favorite to finish out because I get a really good burn and also a good pump
Click to expand...
yeah i don't know if they really make a huge difference aside from extra exhaustion, but they sure are fun
 
7-4



FIRST MEAL 10am- 5 eggs with tbsp of avocado oil and 100g of sweet potato

——————————-

CARDIO: 30 min treadmill alternated between walking and running. I will admit I walked more than ran.



Russian twists- 12 lb kettle bell 3 sets of 15



TRAP EXERCISE- (not sure what to call this but I put the straight bar at the bottom of a cable machine and do a shrug but also curl my wrists up to about neck height.

57.5lb- 3 sets of 8



That’s it for training today, I just went to do cardio but decided to hit a couple other light things.

———————-

SECOND MEAL 1215pm - 1 cup of cottage cheese and a protein shake mixed with 1 tbsp of avocado oil.





THIRD MEAL- I went to a BBQ so I had steak and potatoes with some dessert.

I wasn’t able to track that meal so I’m calling that my cheat meal.



!!!!! For some reason my fitness app logged me out and it’s not showing me my macros that I was able to track for yesterday also keep in mind I’m posting this a day late. This is for the 4th and I will be posting later this evening for the 5th.
 
Cdub9945 said:
7-3



FIRST MEAL 615 AM- 5 eggs and 6oz of 80/20 ground beef



SECOND MEAL 1pm- 10 oz ground beef with 1 tbsp avocado oil and protein bar



——————————————-

BACK:

CABLE LOW ROWS NARROW GRIP:

Warm up 120lb 1 set of 10

180lb 2 sets of 7 & 1 set of 5

105lb 1 set of 15



LAT PULLDOWN:

Warm up 105lb

180lb 1 set of 5

165lb 4 sets of 6

(I had to drop the weight down a little bit, 180lb wasn’t moving like it normally does. I’m fatigued today)



HAMMER STRENGTH HIGH ROW MACHINE:

100lb 4 sets of 8 each side



HAMMER STRENGTH SEATED ROW

3 plates each side

3 sets of 8

(Went up 2 reps on each set)



ARMS:

Dumbbell Preacher curl warm up 25lb 1 set of 10



30lb 4 sets of 10

(Went up 2 sets on these)



BAR BELL REVERSE CURL

40lb 3 sets of 15



CABLE CURL DROP SET

32.5lb 10 reps

25lb 10 reps

20lb 10 reps



I did the drop set 2 times





CABLE FOREARM EXERCISE:

(On this I just take the straight bar and roll it back and fourth between hands)

32.5lb 2 sets rolling backwards & 2 sets rolling forward

——————-



MEAL 3 630pm- protein shake mixed with 1 tbsp avocado oil.



FOURTH MEAL 7:45- 1 cup cottage cheese & protein shake.



TOTAL MACROS FOR 7-3

CALORIES-2,423

CARBS-45g

FAT-146g

PROTEIN-225g
Click to expand...
@Cdub9945 solid work right here bro!!
 
Cdub9945 said:
7-3



FIRST MEAL 615 AM- 5 eggs and 6oz of 80/20 ground beef



SECOND MEAL 1pm- 10 oz ground beef with 1 tbsp avocado oil and protein bar



——————————————-

BACK:

CABLE LOW ROWS NARROW GRIP:

Warm up 120lb 1 set of 10

180lb 2 sets of 7 & 1 set of 5

105lb 1 set of 15



LAT PULLDOWN:

Warm up 105lb

180lb 1 set of 5

165lb 4 sets of 6

(I had to drop the weight down a little bit, 180lb wasn’t moving like it normally does. I’m fatigued today)



HAMMER STRENGTH HIGH ROW MACHINE:

100lb 4 sets of 8 each side



HAMMER STRENGTH SEATED ROW

3 plates each side

3 sets of 8

(Went up 2 reps on each set)



ARMS:

Dumbbell Preacher curl warm up 25lb 1 set of 10



30lb 4 sets of 10

(Went up 2 sets on these)



BAR BELL REVERSE CURL

40lb 3 sets of 15



CABLE CURL DROP SET

32.5lb 10 reps

25lb 10 reps

20lb 10 reps



I did the drop set 2 times





CABLE FOREARM EXERCISE:

(On this I just take the straight bar and roll it back and fourth between hands)

32.5lb 2 sets rolling backwards & 2 sets rolling forward

——————-



MEAL 3 630pm- protein shake mixed with 1 tbsp avocado oil.



FOURTH MEAL 7:45- 1 cup cottage cheese & protein shake.



TOTAL MACROS FOR 7-3

CALORIES-2,423

CARBS-45g

FAT-146g

PROTEIN-225g
Click to expand...
@Cdub9945 some good looking meals man. The macros look great
 
Cdub9945 said:
7-4



FIRST MEAL 10am- 5 eggs with tbsp of avocado oil and 100g of sweet potato

——————————-

CARDIO: 30 min treadmill alternated between walking and running. I will admit I walked more than ran.



Russian twists- 12 lb kettle bell 3 sets of 15



TRAP EXERCISE- (not sure what to call this but I put the straight bar at the bottom of a cable machine and do a shrug but also curl my wrists up to about neck height.

57.5lb- 3 sets of 8



That’s it for training today, I just went to do cardio but decided to hit a couple other light things.

———————-

SECOND MEAL 1215pm - 1 cup of cottage cheese and a protein shake mixed with 1 tbsp of avocado oil.





THIRD MEAL- I went to a BBQ so I had steak and potatoes with some dessert.

I wasn’t able to track that meal so I’m calling that my cheat meal.



!!!!! For some reason my fitness app logged me out and it’s not showing me my macros that I was able to track for yesterday also keep in mind I’m posting this a day late. This is for the 4th and I will be posting later this evening for the 5th.
Click to expand...
@Cdub9945 Good updates........diet looks on point.......
 
7-5



FIRST MEAL 830am- 1 cup of cottage cheese and a protein shake.

—————————-

ARMS:

PREACHER CURLS:

Warm up 25lb 1 set of 10

80lb using eazy bar- 2 sets of 6

(Went up 20 lb on this)

70lb 3 sets of 6



TRICEP PUShDOWN ROPE

60lb 3 sets of 8



(This wasn’t a serious training day, I just went with my buddy for 30 min or so)



SECOND MEAL- 2 eggs



THIRD MEAL- 2 more eggs and a chicken Ceasar salad.

(Not sure was the macros was on the salad but I estimate I at about 300 calories and I only ate half of it.)



FORTH MEAL- breaded fish. (I’m traveling right now so this was my best option I feel like) it didn’t have the calories listed so I’m calling it 800.





FITH MEAL-small strawberry Sunday. I know I’m eating like shit today. But I’m out of town with family.



SIXTH MEAL- half pound deer meat





MACROS:

CALORIES-2,342

CARBS-46g

FAT-68g

PROTEIN-186g



I didn’t calculate the protein that was in the fish because there wasn’t any nutrition labels but I know it would have at least put me at 200 or so. @LevButlerov im going to go tomorrow and get those strips. I’ve been traveling today but I’ve eaten a couple meals that put me above the carb limit for keto, I apologize for the wait.
 
Cdub9945 said:
7-4



FIRST MEAL 10am- 5 eggs with tbsp of avocado oil and 100g of sweet potato

——————————-

CARDIO: 30 min treadmill alternated between walking and running. I will admit I walked more than ran.



Russian twists- 12 lb kettle bell 3 sets of 15



TRAP EXERCISE- (not sure what to call this but I put the straight bar at the bottom of a cable machine and do a shrug but also curl my wrists up to about neck height.

57.5lb- 3 sets of 8



That’s it for training today, I just went to do cardio but decided to hit a couple other light things.

———————-

SECOND MEAL 1215pm - 1 cup of cottage cheese and a protein shake mixed with 1 tbsp of avocado oil.





THIRD MEAL- I went to a BBQ so I had steak and potatoes with some dessert.

I wasn’t able to track that meal so I’m calling that my cheat meal.



!!!!! For some reason my fitness app logged me out and it’s not showing me my macros that I was able to track for yesterday also keep in mind I’m posting this a day late. This is for the 4th and I will be posting later this evening for the 5th.
Click to expand...

Cdub9945 said:
7-5



FIRST MEAL 830am- 1 cup of cottage cheese and a protein shake.

—————————-

ARMS:

PREACHER CURLS:

Warm up 25lb 1 set of 10

80lb using eazy bar- 2 sets of 6

(Went up 20 lb on this)

70lb 3 sets of 6



TRICEP PUShDOWN ROPE

60lb 3 sets of 8



(This wasn’t a serious training day, I just went with my buddy for 30 min or so)



SECOND MEAL- 2 eggs



THIRD MEAL- 2 more eggs and a chicken Ceasar salad.

(Not sure was the macros was on the salad but I estimate I at about 300 calories and I only ate half of it.)



FORTH MEAL- breaded fish. (I’m traveling right now so this was my best option I feel like) it didn’t have the calories listed so I’m calling it 800.





FITH MEAL-small strawberry Sunday. I know I’m eating like shit today. But I’m out of town with family.



SIXTH MEAL- half pound deer meat





MACROS:

CALORIES-2,342

CARBS-46g

FAT-68g

PROTEIN-186g



I didn’t calculate the protein that was in the fish because there wasn’t any nutrition labels but I know it would have at least put me at 200 or so. @LevButlerov im going to go tomorrow and get those strips. I’ve been traveling today but I’ve eaten a couple meals that put me above the carb limit for keto, I apologize for the wait.
Click to expand...
@Cdub9945 get some keto strips your fats too low i doubt you in ketosis broly
 
Cdub9945 said:
Yeah, I’m positive I’m not. But it was recommended to me to grab some. I haven’t been aiming for keto, but the foods I eat are just low carb high protein.
Click to expand...
if you do low carbs up the protein body needs a food source see
 
Cdub9945 said:
7-5



FIRST MEAL 830am- 1 cup of cottage cheese and a protein shake.

—————————-

ARMS:

PREACHER CURLS:

Warm up 25lb 1 set of 10

80lb using eazy bar- 2 sets of 6

(Went up 20 lb on this)

70lb 3 sets of 6



TRICEP PUShDOWN ROPE

60lb 3 sets of 8



(This wasn’t a serious training day, I just went with my buddy for 30 min or so)



SECOND MEAL- 2 eggs



THIRD MEAL- 2 more eggs and a chicken Ceasar salad.

(Not sure was the macros was on the salad but I estimate I at about 300 calories and I only ate half of it.)



FORTH MEAL- breaded fish. (I’m traveling right now so this was my best option I feel like) it didn’t have the calories listed so I’m calling it 800.





FITH MEAL-small strawberry Sunday. I know I’m eating like shit today. But I’m out of town with family.



SIXTH MEAL- half pound deer meat





MACROS:

CALORIES-2,342

CARBS-46g

FAT-68g

PROTEIN-186g



I didn’t calculate the protein that was in the fish because there wasn’t any nutrition labels but I know it would have at least put me at 200 or so. @LevButlerov im going to go tomorrow and get those strips. I’ve been traveling today but I’ve eaten a couple meals that put me above the carb limit for keto, I apologize for the wait.
Click to expand...
@Cdub9945 Bro post up meal pics for us.........
 
I’m not sure how to find it but it’s letting me post this picture. Not sure what’s going on
 

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Cdub9945 said:
I’m not sure how to find it but it’s letting me post this picture. Not sure what’s going on
Click to expand...
I can see that :D
what phone you have?
 
Cdub9945 said:
I have an iPhone 13
Click to expand...
@Cdub9945 to check image size on iPhone 13, open the Photos app and tap the photo you want. Then tap the “i” icon at the bottom of the screen or swipe up on the photo. This reveals the image’s metadata, including resolution (width x height in pixels), file size, date, location, and camera details.
 
Cdub9945 said:
Sometimes it lets me post the pictures and sometimes it says “file too large”
Click to expand...
If you can get the file size at the time would be helpful for IT guys.
 
7-6



FISRT MEAL 1030am- protein pancakes made with half cup of milk and mixed with 2 tbsp of olive oil.

(I’m at a family members house all they had was regular syrup so that’s what I used)





SECOND MEAL 3pm- chicken bacon ranch wrap. I’m traveling back home so I grabbed something from the gas station again.y diet will be back on point after this



Pin 5pm 150mg

———————————-

LEGS:

HACK SQUAT- warm up 90lb 1 set of 6



180lb 2 sets of 6

140lb 1 set of 8

140lb 3 sets of 10



LEG EXTENSION-

250lb 3 sets of 6

(I went up in weight on the hack squat but had to go down in reps on this, I think it’s just due to the hack squat really making me put in work)



SINGLE LEG EXTENSION-

100lb 3 sets of 7

(On these I go extremely slow, as much time under tension as possible)



SEATED LEG CURL- 130lb 5 sets of 10



SHOULDERS-

LATERAL RAISE:

15lb 6 sets of 15



CABLE LATERAL RAISE:

10lb 4 sets of 15



LEANING DUMBELL LATERAL RAISE:

(On this I get a bench and tilt it halfway back and I’ll put my knees where your butt goes and do one arm lateral raises, I feel like it keep constant tension on the side delt)



15lb 2 sets of 10.



—————————-



THIRD MEAL lb of ground beef.



TOTAL MACROS:

CALORIES- 3,096

CARBS-146g

FAT-173g

PROTEIN-237g
P.S. it lets me post pictures from my photo gallery. I think the problem was I was using the app to take the photos instead of just picking the already taken pictures that I have in my gallery.
This is my dinner for the night.
 

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Cdub9945 said:
7-6



FISRT MEAL 1030am- protein pancakes made with half cup of milk and mixed with 2 tbsp of olive oil.

(I’m at a family members house all they had was regular syrup so that’s what I used)





SECOND MEAL 3pm- chicken bacon ranch wrap. I’m traveling back home so I grabbed something from the gas station again.y diet will be back on point after this



Pin 5pm 150mg

———————————-

LEGS:

HACK SQUAT- warm up 90lb 1 set of 6



180lb 2 sets of 6

140lb 1 set of 8

140lb 3 sets of 10



LEG EXTENSION-

250lb 3 sets of 6

(I went up in weight on the hack squat but had to go down in reps on this, I think it’s just due to the hack squat really making me put in work)



SINGLE LEG EXTENSION-

100lb 3 sets of 7

(On these I go extremely slow, as much time under tension as possible)



SEATED LEG CURL- 130lb 5 sets of 10



SHOULDERS-

LATERAL RAISE:

15lb 6 sets of 15



CABLE LATERAL RAISE:

10lb 4 sets of 15



LEANING DUMBELL LATERAL RAISE:

(On this I get a bench and tilt it halfway back and I’ll put my knees where your butt goes and do one arm lateral raises, I feel like it keep constant tension on the side delt)



15lb 2 sets of 10.



—————————-



THIRD MEAL lb of ground beef.



TOTAL MACROS:

CALORIES- 3,096

CARBS-146g

FAT-173g

PROTEIN-237g
P.S. it lets me post pictures from my photo gallery. I think the problem was I was using the app to take the photos instead of just picking the already taken pictures that I have in my gallery.
This is my dinner for the night.
Click to expand...
Protein pancakes we love them :D @Cdub9945 dinner looks good, what was it?
 
LevButlerov said:
Ground beef is the food to recomp with :D
Click to expand...
For sure, I’m going to go this weekend and see if I have any changes on my BF% and if not I might need to reevaluate my macros and calorie intake. If I’m right I think 2800 would be my maintenance so I’m trying to keep it below 2500 for a slower burn instead of cutting hard because I don’t do good when I get really hungry, I end up eating stupid stuff.
 
Cdub9945 said:
For sure, I’m going to go this weekend and see if I have any changes on my BF% and if not I might need to reevaluate my macros and calorie intake. If I’m right I think 2800 would be my maintenance so I’m trying to keep it below 2500 for a slower burn instead of cutting hard because I don’t do good when I get really hungry, I end up eating stupid stuff.
Click to expand...
You shouldn't worry as much about calories as about macros. We need to dial that in with cardio. @Cdub9945
 
LevButlerov said:
You shouldn't worry as much about calories as about macros. We need to dial that in with cardio. @Cdub9945
Click to expand...
Okay, should I still be hitting my body weight in grams of protein? As for cardio, I work construction so I’m outside in the heat moving all day. But I do try to get a cardio session besides that at least once a day. I’m trying to balance working 12 hour days and going to the gym and still getting enough sleep. It’s kind of rough right now haha.
 
Cdub9945 said:
Okay, should I still be hitting my body weight in grams of protein? As for cardio, I work construction so I’m outside in the heat moving all day. But I do try to get a cardio session besides that at least once a day. I’m trying to balance working 12 hour days and going to the gym and still getting enough sleep. It’s kind of rough right now haha.
Click to expand...
Really going to depend, you're with a coach or doing this solo?
 
Cdub9945 said:
Completely solo. I come up with all of my training and everything, so any tips or advice, I’m ALL ears.
Click to expand...
@Cdub9945 checked again
https://www.evolutionary.org/forums/threads/my-first-testosterone-cycle.105339/post-1783651
Cdub9945 said:
7-6



FISRT MEAL 1030am- protein pancakes made with half cup of milk and mixed with 2 tbsp of olive oil.

(I’m at a family members house all they had was regular syrup so that’s what I used)





SECOND MEAL 3pm- chicken bacon ranch wrap. I’m traveling back home so I grabbed something from the gas station again.y diet will be back on point after this



Pin 5pm 150mg

———————————-

LEGS:

HACK SQUAT- warm up 90lb 1 set of 6



180lb 2 sets of 6

140lb 1 set of 8

140lb 3 sets of 10



LEG EXTENSION-

250lb 3 sets of 6

(I went up in weight on the hack squat but had to go down in reps on this, I think it’s just due to the hack squat really making me put in work)



SINGLE LEG EXTENSION-

100lb 3 sets of 7

(On these I go extremely slow, as much time under tension as possible)



SEATED LEG CURL- 130lb 5 sets of 10



SHOULDERS-

LATERAL RAISE:

15lb 6 sets of 15



CABLE LATERAL RAISE:

10lb 4 sets of 15



LEANING DUMBELL LATERAL RAISE:

(On this I get a bench and tilt it halfway back and I’ll put my knees where your butt goes and do one arm lateral raises, I feel like it keep constant tension on the side delt)



15lb 2 sets of 10.



—————————-



THIRD MEAL lb of ground beef.



TOTAL MACROS:

CALORIES- 3,096

CARBS-146g

FAT-173g

PROTEIN-237g
P.S. it lets me post pictures from my photo gallery. I think the problem was I was using the app to take the photos instead of just picking the already taken pictures that I have in my gallery.
This is my dinner for the night.
Click to expand...
If you want to cut, you need to cut down on fats more, around 80 grams of fats and 100 grams of carbs with 250 grams protein to start.

psyllium husk, probiotics, digestive enzymes?
 
LevButlerov said:
@Cdub9945 checked again
https://www.evolutionary.org/forums/threads/my-first-testosterone-cycle.105339/post-1783651

If you want to cut, you need to cut down on fats more, around 80 grams of fats and 100 grams of carbs with 250 grams protein to start.

psyllium husk, probiotics, digestive enzymes?
Click to expand...
Okay, I’ll probably have to grab some chicken then because all I have right now is ground beef and it’s high in fat. I’m going to be out of town for work this week and staying at a hotel so no way to cook it but I’ll grab some this weekend. And no on the supplements, I can try and grab some this weekend as well.
 
Good work
 
Nice update
 
Good update
 
Cdub9945 said:
7-6



FISRT MEAL 1030am- protein pancakes made with half cup of milk and mixed with 2 tbsp of olive oil.

(I’m at a family members house all they had was regular syrup so that’s what I used)





SECOND MEAL 3pm- chicken bacon ranch wrap. I’m traveling back home so I grabbed something from the gas station again.y diet will be back on point after this



Pin 5pm 150mg

———————————-

LEGS:

HACK SQUAT- warm up 90lb 1 set of 6



180lb 2 sets of 6

140lb 1 set of 8

140lb 3 sets of 10



LEG EXTENSION-

250lb 3 sets of 6

(I went up in weight on the hack squat but had to go down in reps on this, I think it’s just due to the hack squat really making me put in work)



SINGLE LEG EXTENSION-

100lb 3 sets of 7

(On these I go extremely slow, as much time under tension as possible)



SEATED LEG CURL- 130lb 5 sets of 10



SHOULDERS-

LATERAL RAISE:

15lb 6 sets of 15



CABLE LATERAL RAISE:

10lb 4 sets of 15



LEANING DUMBELL LATERAL RAISE:

(On this I get a bench and tilt it halfway back and I’ll put my knees where your butt goes and do one arm lateral raises, I feel like it keep constant tension on the side delt)



15lb 2 sets of 10.



—————————-



THIRD MEAL lb of ground beef.



TOTAL MACROS:

CALORIES- 3,096

CARBS-146g

FAT-173g

PROTEIN-237g
P.S. it lets me post pictures from my photo gallery. I think the problem was I was using the app to take the photos instead of just picking the already taken pictures that I have in my gallery.
This is my dinner for the night.
Click to expand...
@Cdub9945 meal looks on point man....good update.........
 
Cdub9945 said:
Okay, I’ll probably have to grab some chicken then because all I have right now is ground beef and it’s high in fat. I’m going to be out of town for work this week and staying at a hotel so no way to cook it but I’ll grab some this weekend. And no on the supplements, I can try and grab some this weekend as well.
Click to expand...
Grab some protein bars too I'm always for using them instead of junk food on travel. @Cdub9945
 
7-7

MEAL ONE 6am- 5 eggs 1/2 cup of cottage cheese.



MEAL TWO 1215pm- protein shake and protein bar. (I forgot my lunch so I had to just settle for this)





MEAL THREE 7pm- sweet potato

——————————

CHEST:

BENCH PRESS-

Warm up- 135lb 1 set of 10



DUMBELL chest press-

70lb 1 set of 8

80lb 3 sets of



INCLINE SMITH:

Warm up- 140lb 1 set of 7

160lb 1 set of 3

140lb 3 sets of 6

(I had to drop it down from 160, it’s just wasn’t moving like I’d like it to)



DECLINE BENCH-

Warm up 135lb 1 set of 6

185 2 sets of 5



TRICEPS-

PUSHDOWN ROPE

Warm up- 60lb 1 set of 10

(This cable machine weights are way lighter than my regular gym so it looks like I’m doing a lot more weight but it’s inaccurate)

80lb 4 sets of 8



PUSHDOWN STRAIGHT BAR-

80lb- 4 sets of 12



OVERHEAD TRICEP EXTENSION STRAIGHT BAR-

80lb- 4 sets of 12



SINGLE ARM TRICEP PUSHDOWN-

(I’m not going straight down with these I’m going out to the side)



30lb 4 sets of 10



I’m staying out of town and the gym I’m using is a 20 minute walk from the hotel so I’m finishing the workout with 20 min of walking.



MEAL FOUR 9pm- one pound of ground beef.



(I know it’s late to be eating but I’m working 7-7 and by the time I get done at the gym and cook it’s kind of late.)



TOTAL MACROS:

CALORIES-2,321

CARBS-54g

FAT-127g

PROTEIN-231g
 
Cdub9945 said:
7-7

MEAL ONE 6am- 5 eggs 1/2 cup of cottage cheese.



MEAL TWO 1215pm- protein shake and protein bar. (I forgot my lunch so I had to just settle for this)





MEAL THREE 7pm- sweet potato

——————————

CHEST:

BENCH PRESS-

Warm up- 135lb 1 set of 10



DUMBELL chest press-

70lb 1 set of 8

80lb 3 sets of



INCLINE SMITH:

Warm up- 140lb 1 set of 7

160lb 1 set of 3

140lb 3 sets of 6

(I had to drop it down from 160, it’s just wasn’t moving like I’d like it to)



DECLINE BENCH-

Warm up 135lb 1 set of 6

185 2 sets of 5



TRICEPS-

PUSHDOWN ROPE

Warm up- 60lb 1 set of 10

(This cable machine weights are way lighter than my regular gym so it looks like I’m doing a lot more weight but it’s inaccurate)

80lb 4 sets of 8



PUSHDOWN STRAIGHT BAR-

80lb- 4 sets of 12



OVERHEAD TRICEP EXTENSION STRAIGHT BAR-

80lb- 4 sets of 12



SINGLE ARM TRICEP PUSHDOWN-

(I’m not going straight down with these I’m going out to the side)



30lb 4 sets of 10



I’m staying out of town and the gym I’m using is a 20 minute walk from the hotel so I’m finishing the workout with 20 min of walking.



MEAL FOUR 9pm- one pound of ground beef.



(I know it’s late to be eating but I’m working 7-7 and by the time I get done at the gym and cook it’s kind of late.)



TOTAL MACROS:

CALORIES-2,321

CARBS-54g

FAT-127g

PROTEIN-231g
Click to expand...
Today is good I think you need to add protein bar here to start.
 
7-8

-REST DAY-

FIRST MEAL- eggs sausage and mini waffle w/ sugar free syrup.

(I wasn’t quite sure how to track this since it’s the hotel breakfast. I settled on 500 calories.



SECOND MEAL 1230pm - pound of ground beef.



THIRD MEAL 7pm- half pound chicken breast with sweet potato.





Today was a very active day, about 10 1/2 hours digging with shovels on and off all day. Call it an all day HIIT session if you will. Haha



TOTAL MACROS

CALORIES-2,765

CARBS-119

FAT-95

PROTEIN-240
 
Cdub9945 said:
7-8

-REST DAY-

FIRST MEAL- eggs sausage and mini waffle w/ sugar free syrup.

(I wasn’t quite sure how to track this since it’s the hotel breakfast. I settled on 500 calories.



SECOND MEAL 1230pm - pound of ground beef.



THIRD MEAL 7pm- half pound chicken breast with sweet potato.





Today was a very active day, about 10 1/2 hours digging with shovels on and off all day. Call it an all day HIIT session if you will. Haha



TOTAL MACROS

CALORIES-2,765

CARBS-119

FAT-95

PROTEIN-240
Click to expand...
Good level of food on your rest day, how much omega 3s you have in there? fish oil and get avocados @Cdub9945
 
7-10

MEAL ONE 6AM- 5 eggs



MEAL TWO 931pm- Apple





MEAL THREE 12pm- salmi and cheese, pickles and a protein bar.

(Will attach picture)



MEAL FOUR 630pm- two sweet potatoes

—————————-

BACK:



SEATED CABLE ROWS WIDE GRIP

100lb 1x12

140lb 3x12



I think this next exercise is called a lat pull over, it’s where you’re standing at the cable machine with the bar attachment and pull down. Kind of resembles a tricep push down I guess.



LAT PULL OVER-

100lb 4x15

(I went lighter and more reps because it’s a new exercise for me and I want my body to get used to it.



SEATED CABLE ROWS CLOSE GRIP

180lb 3x6



LAT PULLDOWN WIDE GRIP

120lb 3x6

(I really need to do these more, I need to increase my weight on this)



LAT PULLDOWN CLOSE GRIP

160lb 3x4



(My lats are smoked)



BICEPS:



PREACHER CURLS

20lb 1x10



PREACHER CURLS EAZY BAR

(Not sure how much the bar weighs so I’m just going to put down the weight that I added to it)



70lb 1x3

(Little too heavy but I’m going to get there soon!)

60lb 3x6

50lb 1x6



PREACHER CURL DB

35lb 1x4

30lb 2x6

20lb 3x6



STANDING HAMMER CURLS DB

20lb 4x6

—————————

MEAL FIVE- shake from the gym with 60 G protein, banana peanut butter and unsweetened almond milk. I’ll add a picture



MEAL SIX 9pm- half pound of ground beef



Total macros:

CALORIES-2,087

CARBS-188g

FAT- 91g

PROTEIN- 191g



I know, I’m a little low on protein but I’m out of protein powder and I’m too full to eat anything else
 

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Cdub9945 said:
7-10

MEAL ONE 6AM- 5 eggs



MEAL TWO 931pm- Apple





MEAL THREE 12pm- salmi and cheese, pickles and a protein bar.

(Will attach picture)



MEAL FOUR 630pm- two sweet potatoes

—————————-

BACK:



SEATED CABLE ROWS WIDE GRIP

100lb 1x12

140lb 3x12



I think this next exercise is called a lat pull over, it’s where you’re standing at the cable machine with the bar attachment and pull down. Kind of resembles a tricep push down I guess.



LAT PULL OVER-

100lb 4x15

(I went lighter and more reps because it’s a new exercise for me and I want my body to get used to it.



SEATED CABLE ROWS CLOSE GRIP

180lb 3x6



LAT PULLDOWN WIDE GRIP

120lb 3x6

(I really need to do these more, I need to increase my weight on this)



LAT PULLDOWN CLOSE GRIP

160lb 3x4



(My lats are smoked)



BICEPS:



PREACHER CURLS

20lb 1x10



PREACHER CURLS EAZY BAR

(Not sure how much the bar weighs so I’m just going to put down the weight that I added to it)



70lb 1x3

(Little too heavy but I’m going to get there soon!)

60lb 3x6

50lb 1x6



PREACHER CURL DB

35lb 1x4

30lb 2x6

20lb 3x6



STANDING HAMMER CURLS DB

20lb 4x6

—————————

MEAL FIVE- shake from the gym with 60 G protein, banana peanut butter and unsweetened almond milk. I’ll add a picture



MEAL SIX 9pm- half pound of ground beef



Total macros:

CALORIES-2,087

CARBS-188g

FAT- 91g

PROTEIN- 191g



I know, I’m a little low on protein but I’m out of protein powder and I’m too full to eat anything else
Click to expand...
@Cdub9945 your macros pretty good broly but up the protein to 220
checking back how much cardio you have? and whats your eating window
 
Npcclassicphysique champ said:
@Cdub9945 your macros pretty good broly but up the protein to 220
checking back how much cardio you have? and whats your eating window
Click to expand...
I know yesterday’s protein was low but I just couldn’t eat anymore. I’m working 12 hour days from 7-7 so I eat breakfast at about 6 lunch about 12 and I go to the gym when I get off so I don’t eat dinner until about 9 the weekdays but weekends I have more meals closer together and I try not to eat past 7-8
 
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