Approved Log My first testosterone cycle

[Npcclassicphysique champ]

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

add a protein bar in between to boost it broly

 

[stevesmi]

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

I'm sure when we get together next week for our consult we can go over this. i see some improvements for sure on the diet @Cdub9945

 

[BodyMonster34]

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

bro eggs good where the red meat? you missing that very important ! you need the meat to make the man @Cdub9945

 

[2Thick]

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

@Cdub9945 i gotta start eating sweet potatoes again. they are packed with nutrition. a lot of good benefits

 

[ROIDDERS]

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

@Cdub9945 def room to clean up your diet ! like @stevesmi said. if you do talk to him 1 on 1 its something to def go over

 

[Ulter]

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

with that work schedule its similar to working a 9-5 but you gotta adjust things a bit. make sure you take lunch with you @Cdub9945

 

[ceo]

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

@Cdub9945 bros you eat the ground beef just plain or you add something else to it? seems like a good idea. make sure grassfed

 

[Cdub9945]

@Cdub9945 bros you eat the ground beef just plain or you add something else to it? seems like a good idea. make sure grassfed

Plain, or I’ll add some zero calorie seasoning. Maybe some mustard every once in a while since there’s no calories.

 

[Cdub9945]

I'm sure when we get together next week for our consult we can go over this. i see some improvements for sure on the diet @Cdub9945

Looking forward to it.

 

[Cdub9945]

@Cdub9945 i gotta start eating sweet potatoes again. they are packed with nutrition. a lot of good benefits

I like them because they’re sweet and healthy at the same time haha

 

[Cdub9945]

bro eggs good where the red meat? you missing that very important ! you need the meat to make the man @Cdub9945

I get my red meat from ground beef for the most part

 

[Mobster]

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

You might be describing a straight arm pulldown which is a kind of pullover too. Done light but strict

 

[RoySimpson]

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

@Cdub9945 up the protein intake bro!

 

[Cdub9945]

@Cdub9945 up the protein intake bro!

I was working out of town and went kind of unprepared. But I have next week all planned out and it will be a lot better

 

[Npcclassicphysique champ]

I was working out of town and went kind of unprepared. But I have next week all planned out and it will be a lot better

yea getting bars with you and more you good

 

[Cdub9945]

yea getting bars with you and more you good

Starting next week I’m going to set my macros to 250g protein, 80 g fat and 100g carbs. I’m going to be using chicken, egg whites, low fat Greek yogurt, sweet potatoes and Roman noodles (without seasoning) and cottage cheese. That’s what I got on my grocery order. Going to cook it all and meal prep for the week tomorrow.

 

[Npcclassicphysique champ]

Starting next week I’m going to set my macros to 250g protein, 80 g fat and 100g carbs. I’m going to be using chicken, egg whites, low fat Greek yogurt, sweet potatoes and Roman noodles (without seasoning) and cottage cheese. That’s what I got on my grocery order. Going to cook it all and meal prep for the week tomorrow.

good macros but you add retatrutide? @Cdub9945

 

[BodyMonster34]

I get my red meat from ground beef for the most part

bro should get grassfed texas beef

 

[2Thick]

I like them because they’re sweet and healthy at the same time haha

yeah they are good

 

[ceo]

Plain, or I’ll add some zero calorie seasoning. Maybe some mustard every once in a while since there’s no calories.

bros good idea to add some salt to help preserve

 

[Tiger Salman Khan]

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

@Cdub9945 Good updates bro.......

 

[ballin2504]

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

@Cdub9945 ah almost 200 grams is still good man. You’re doing great.

 

[Cdub9945]

good macros but you add retatrutide? @Cdub9945

I’ve been looking for it but can’t seem to find it. Not really sure why

 

[Cdub9945]

7-14 back and biceps

Back:

HAMMER STRENGTH SEATED ROW MACHINE



1 plate 1x10

3plates 2x8

3 plates and a 25 2x6





PULLDOWN WIDE GRIP

140lb 1x8

160lb 3x6



CABLE ROWS WIDE GRIP

140 3x8



LAT PULLOVER

120lb 4x10



BICEPS:



PREACHER CURLS

20lb 1x10



60lb eazy bar

3x5

(Not sure how much the bar weighs but I put 60 lb on it, so I went up 10 lb from last time!)



35lb DB 1x5



30lb





HAMMER CURLS

25lb 3x10



FOREARM

On this I just hold a bar behind my back and curl my wrists

4x25



FACEPULLS

100lb 1x15 & 1x10





DIET UPDATE!!!

It was brought to my attention that I need to work on my diet so this week I meal prepped every meal.

I’m going for 250g protein 100g carbs and 80g fat.



I wasn’t able to put it all in the log today as far as meals go but I will be going back to my normal style of putting the time and meal starting tomorrow.

This week will consist of chicken breast, Greek yogurt, peanut butter, sweet potatoes, tuna, avocado oil, egg whites, whey protein powder and Roman noodles (no seasoning, I just put my avocado oil on the noodles, maybe not the best choice for carbs but it was the best choice for my budget)

Today’s macros:

CALORIES 2,175

CARBS 83g

FAT 79g

PROTEIN 254g

I know I’m a little low on carbs so I will try to figure something out.

 

[LevButlerov]

I’ve been looking for it but can’t seem to find it. Not really sure why

You're in USA? @Cdub9945

 

[LevButlerov]

7-14 back and biceps

Back:

HAMMER STRENGTH SEATED ROW MACHINE



1 plate 1x10

3plates 2x8

3 plates and a 25 2x6





PULLDOWN WIDE GRIP

140lb 1x8

160lb 3x6



CABLE ROWS WIDE GRIP

140 3x8



LAT PULLOVER

120lb 4x10



BICEPS:



PREACHER CURLS

20lb 1x10



60lb eazy bar

3x5

(Not sure how much the bar weighs but I put 60 lb on it, so I went up 10 lb from last time!)



35lb DB 1x5



30lb





HAMMER CURLS

25lb 3x10



FOREARM

On this I just hold a bar behind my back and curl my wrists

4x25



FACEPULLS

100lb 1x15 & 1x10





DIET UPDATE!!!

It was brought to my attention that I need to work on my diet so this week I meal prepped every meal.

I’m going for 250g protein 100g carbs and 80g fat.



I wasn’t able to put it all in the log today as far as meals go but I will be going back to my normal style of putting the time and meal starting tomorrow.

This week will consist of chicken breast, Greek yogurt, peanut butter, sweet potatoes, tuna, avocado oil, egg whites, whey protein powder and Roman noodles (no seasoning, I just put my avocado oil on the noodles, maybe not the best choice for carbs but it was the best choice for my budget)

Today’s macros:

CALORIES 2,175

CARBS 83g

FAT 79g

PROTEIN 254g

I know I’m a little low on carbs so I will try to figure something out.

You're not low on carbs, you just need to add some avocado to this to up the fats. @Cdub9945 training lets start more core work.

 

[Cdub9945]

You're in USA? @Cdub9945

Yes

 

[Cdub9945]

You're not low on carbs, you just need to add some avocado to this to up the fats. @Cdub9945 training lets start more core work.

Okay. I’ll start doing some Russian twists and cable crunches and some weighted sit ups

 

[LevButlerov]

Okay. I’ll start doing some Russian twists and cable crunches and some weighted sit ups

Not twists more like planks. @Cdub9945

 

[LevButlerov]

Yes

get USA made retatrutide from umbrella labs @Cdub9945
https://umbrellalabs.is/shop/peptides/peptide-vials/retatrutide-ly-3437943/

 

[Cdub9945]

get USA made retatrutide from umbrella labs @Cdub9945
https://umbrellalabs.is/shop/peptides/peptide-vials/retatrutide-ly-3437943/

Okay I’ll check them out. Thanks

 

[LevButlerov]

Okay I’ll check them out. Thanks

Update when you do please. @Cdub9945

 

[25homes]

Nice job

 

[Cdub9945]

7-15 rest day

FIRST MEAL 630- 180g egg white, 1 cup of no fat Greek yogurt with 2 son peanut butter and 150 g sweet potato.



SECOND MEAL 10- can of tuna and an apple



THIRD MEAL- 8 oz chicken. Block of Roman noodles without seasoning and 75 g sweet potato and a pedialyte.



FOURTH MEAL- 13 oz chicken and 75 G sweet potato with 2 son avocado oil.



TOTAL MACROS:

CALORIES-2,340

CARBS-75g

FAT-93g

PROTEIN-277g

 

[LevButlerov]

7-15 rest day

FIRST MEAL 630- 180g egg white, 1 cup of no fat Greek yogurt with 2 son peanut butter and 150 g sweet potato.



SECOND MEAL 10- can of tuna and an apple



THIRD MEAL- 8 oz chicken. Block of Roman noodles without seasoning and 75 g sweet potato and a pedialyte.



FOURTH MEAL- 13 oz chicken and 75 G sweet potato with 2 son avocado oil.



TOTAL MACROS:

CALORIES-2,340

CARBS-75g

FAT-93g

PROTEIN-277g

@Cdub9945 a lot of protein today I like that. Did you do cardio?

 

[Cdub9945]

@Cdub9945 a lot of protein today I like that. Did you do cardio?

I kind of do cardio all day long. I work construction out in the heat working 12 hour days. I’m constantly moving, using a shovel and running around.

 

[Cdub9945]

7-16

FIRST MEAL- 630

180g of egg whites, 1 cup non fat Greek yogurt, 2tbsp peanut butter and 150 g of sweet potatoes.



SECOND MEAL- 75 g sweet potato block of Roman noodles no seasoning with 2 tbsp avocado oil and 8 oz chickens



THIRD MEAL- apple and can of tuna or whatever else

———————————

LEGS:



Leg press

283.5lb 1x10

553.5 1x10

603.5 1x5

553.5 2x10



LEG EXTENSION

250lb 3x15

(Fells lighter than my normal gym, I’m doing the whole stack so I can’t go up in weight so I’m going up in reps)



Pendulum squats

180lb 3x6

(First time using this machine)



Finished workout with 20 minute walk.



FOURTH MEAL- 21 g of chicken with protein shake.



Total macros

CALORIES- 2,479

CARBS-88g

FAT-101

PROTEIN-287

 

[LevButlerov]

I kind of do cardio all day long. I work construction out in the heat working 12 hour days. I’m constantly moving, using a shovel and running around.

But this level of cardio is your normal output day to day correct? @Cdub9945, barring different weather of course

 

[LevButlerov]

7-16

FIRST MEAL- 630

180g of egg whites, 1 cup non fat Greek yogurt, 2tbsp peanut butter and 150 g of sweet potatoes.



SECOND MEAL- 75 g sweet potato block of Roman noodles no seasoning with 2 tbsp avocado oil and 8 oz chickens



THIRD MEAL- apple and can of tuna or whatever else

———————————

LEGS:



Leg press

283.5lb 1x10

553.5 1x10

603.5 1x5

553.5 2x10



LEG EXTENSION

250lb 3x15

(Fells lighter than my normal gym, I’m doing the whole stack so I can’t go up in weight so I’m going up in reps)



Pendulum squats

180lb 3x6

(First time using this machine)



Finished workout with 20 minute walk.



FOURTH MEAL- 21 g of chicken with protein shake.



Total macros

CALORIES- 2,479

CARBS-88g

FAT-101

PROTEIN-287

The 4th meal, can you add steamed veggies to it?

 

[Cdub9945]

The 4th meal, can you add steamed veggies to it?

I will for next weeks meal plan.

 

[Cdub9945]

7-18 cheat and triceps

I have a couple questions that I’ll put at the end!!!!

I started my log late so I’ll put my meals at the end of the training instead of my normal style of logging.



CHEST-

HAMMER STRENGTH FLAT CHEST PRESS

Warm up 1 plate 1x15

3 plates 1x6

3 plates 1x4

2plates 2x12



FLY MACHINE-

100lb 2x12



INCLINE SMITH-

90 1x12

140 2x6



TRICEPS-

Pushdown rope

29lb 1x15

36lb 3x12



Overhead extension rope

36lb 1x5

25lb 3x15



Single arm tricep extension

(On these I’m going out to the side and down at the same time, not just straight down)

12.5 lb 1x12

15lb 3x12



Face-pulls

25lb 2x20



45 second planks x3

15 sit ups x3



All my meals have been the same for this week. But today I had a cheat meal for dinner.





P.S.

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.



My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

 

[Cdub9945]

@LevButlerov I added some core work like we talked about!!! I’m going to start doing core at the end of my workout whenever possible!

 

[Npcclassicphysique champ]

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.

no such thing, depends really
9lbs hard to say if muscle or fat but for sure not all muscle not even pros can do it

My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

hair will fall out, you on testosterone only right? thats the best you can do with hair @Cdub9945 if you take finasteride that shit is horrible for you

7-18 cheat and triceps

I have a couple questions that I’ll put at the end!!!!

I started my log late so I’ll put my meals at the end of the training instead of my normal style of logging.



CHEST-

HAMMER STRENGTH FLAT CHEST PRESS

Warm up 1 plate 1x15

3 plates 1x6

3 plates 1x4

2plates 2x12



FLY MACHINE-

100lb 2x12



INCLINE SMITH-

90 1x12

140 2x6



TRICEPS-

Pushdown rope

29lb 1x15

36lb 3x12



Overhead extension rope

36lb 1x5

25lb 3x15



Single arm tricep extension

(On these I’m going out to the side and down at the same time, not just straight down)

12.5 lb 1x12

15lb 3x12



Face-pulls

25lb 2x20



45 second planks x3

15 sit ups x3



All my meals have been the same for this week. But today I had a cheat meal for dinner.





P.S.

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.



My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

good training session but what is the meals? and what cheat meal?

 

[Cdub9945]

no such thing, depends really
9lbs hard to say if muscle or fat but for sure not all muscle not even pros can do it

hair will fall out, you on testosterone only right? thats the best you can do with hair @Cdub9945 if you take finasteride that shit is horrible for you


good training session but what is the meals? and what cheat meal?

I’ve been getting a body scan done and it’s been saying 9 lb of added muscle mass and I’ve lost 3 percent of body fat.
My meals I have posted several posts ago. I put my weeks worth of meal prep. I had 2 slices of French toast from ihop for the cheat meal

 

[Cdub9945]

I go to supplement world and it shows me exactly how much muscle and fat I have. I’m not just using a weight scale. I guess it could be wrong but it always seems pretty accurate.

 

[stevesmi]

7-18 cheat and triceps

I have a couple questions that I’ll put at the end!!!!

I started my log late so I’ll put my meals at the end of the training instead of my normal style of logging.



CHEST-

HAMMER STRENGTH FLAT CHEST PRESS

Warm up 1 plate 1x15

3 plates 1x6

3 plates 1x4

2plates 2x12



FLY MACHINE-

100lb 2x12



INCLINE SMITH-

90 1x12

140 2x6



TRICEPS-

Pushdown rope

29lb 1x15

36lb 3x12



Overhead extension rope

36lb 1x5

25lb 3x15



Single arm tricep extension

(On these I’m going out to the side and down at the same time, not just straight down)

12.5 lb 1x12

15lb 3x12



Face-pulls

25lb 2x20



45 second planks x3

15 sit ups x3



All my meals have been the same for this week. But today I had a cheat meal for dinner.





P.S.

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.



My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

if you are prone to hair loss you should expect shedding, there are some shampoos that you can discuss with a dermatologist that can help slow it down. i agree with the above not worth it to use DHT blocker drugs like finasteride. they can cause very bad sides @Cdub9945

 

[Cdub9945]

if you are prone to hair loss you should expect shedding, there are some shampoos that you can discuss with a dermatologist that can help slow it down. i agree with the above not worth it to use DHT blocker drugs like finasteride. they can cause very bad sides @Cdub9945

Okay thank you! One of my grandpas was kind of bald but my dad always had a full head of hair. I guess we’ll just see how it goes haha.

 

[stevesmi]

Okay thank you! One of my grandpas was kind of bald but my dad always had a full head of hair. I guess we’ll just see how it goes haha.

best to avoid steroids that are more of the shedders. winstrol, masteron, tren, and other harsher ones. npp/deca is more hair safe.

 

[Cdub9945]

best to avoid steroids that are more of the shedders. winstrol, masteron, tren, and other harsher ones. npp/deca is more hair safe.

Okay thank you ! I was just listening to the podcast talking about masteron earlier while I was at the gym. I was actually thinking about doing that on my next cycle. I’m not too worried about the hair. I’m married so I don’t have to worry about impressing any ladies or anything. I’m just doing this to impress myself.

 

[Mobster]

7-18 cheat and triceps

I have a couple questions that I’ll put at the end!!!!

I started my log late so I’ll put my meals at the end of the training instead of my normal style of logging.



CHEST-

HAMMER STRENGTH FLAT CHEST PRESS

Warm up 1 plate 1x15

3 plates 1x6

3 plates 1x4

2plates 2x12



FLY MACHINE-

100lb 2x12



INCLINE SMITH-

90 1x12

140 2x6



TRICEPS-

Pushdown rope

29lb 1x15

36lb 3x12



Overhead extension rope

36lb 1x5

25lb 3x15



Single arm tricep extension

(On these I’m going out to the side and down at the same time, not just straight down)

12.5 lb 1x12

15lb 3x12



Face-pulls

25lb 2x20



45 second planks x3

15 sit ups x3



All my meals have been the same for this week. But today I had a cheat meal for dinner.





P.S.

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.



My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

Remind me of your stats inc age etc. But all things being equal 9lbs is excellent

 

[Cdub9945]

Remind me of your stats inc age etc. But all things being equal 9lbs is excellent

I’m 26, 230 lb im 5’ 10” I’m running 300mg of test a week with ai once a week (aromasin 12.5) at the beginning of this cycle I had 91.9lb of muscle mass and now I’m at 100.8
I started this cycle at 26.6% body fat, I went down to 23.6 body fat but when I checked yesterday I’m at 24.1% body fat.
If there’s anything else you need just let me know.

 

[Cdub9945]

Not sure if you can read it, you might have to click on the picture and zoom in but that’s my weight on top, muscle mass in the middle, and body fat on the bottom of the line graph.

 

[BodyMonster34]

I’ve been getting a body scan done and it’s been saying 9 lb of added muscle mass and I’ve lost 3 percent of body fat.
My meals I have posted several posts ago. I put my weeks worth of meal prep. I had 2 slices of French toast from ihop for the cheat meal

bro best place to go middle of night is waffle house. nice high class place with good people. best place to pick up lot lizards. clean ones @Cdub9945

 

[2Thick]

7-18 cheat and triceps

I have a couple questions that I’ll put at the end!!!!

I started my log late so I’ll put my meals at the end of the training instead of my normal style of logging.



CHEST-

HAMMER STRENGTH FLAT CHEST PRESS

Warm up 1 plate 1x15

3 plates 1x6

3 plates 1x4

2plates 2x12



FLY MACHINE-

100lb 2x12



INCLINE SMITH-

90 1x12

140 2x6



TRICEPS-

Pushdown rope

29lb 1x15

36lb 3x12



Overhead extension rope

36lb 1x5

25lb 3x15



Single arm tricep extension

(On these I’m going out to the side and down at the same time, not just straight down)

12.5 lb 1x12

15lb 3x12



Face-pulls

25lb 2x20



45 second planks x3

15 sit ups x3



All my meals have been the same for this week. But today I had a cheat meal for dinner.





P.S.

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.



My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

@Cdub9945 the planks look good! pushing some good weights. you won't go wrong with 9 pounds of muscle from the start that is awesome

 

[Ulter]

7-18 cheat and triceps

I have a couple questions that I’ll put at the end!!!!

I started my log late so I’ll put my meals at the end of the training instead of my normal style of logging.



CHEST-

HAMMER STRENGTH FLAT CHEST PRESS

Warm up 1 plate 1x15

3 plates 1x6

3 plates 1x4

2plates 2x12



FLY MACHINE-

100lb 2x12



INCLINE SMITH-

90 1x12

140 2x6



TRICEPS-

Pushdown rope

29lb 1x15

36lb 3x12



Overhead extension rope

36lb 1x5

25lb 3x15



Single arm tricep extension

(On these I’m going out to the side and down at the same time, not just straight down)

12.5 lb 1x12

15lb 3x12



Face-pulls

25lb 2x20



45 second planks x3

15 sit ups x3



All my meals have been the same for this week. But today I had a cheat meal for dinner.





P.S.

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.



My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

chest training is amazing. face pulls are on point. we love the planks and situps as well @Cdub9945

 

[Cdub9945]

bro best place to go middle of night is waffle house. nice high class place with good people. best place to pick up lot lizards. clean ones @Cdub9945

Looks like I’ll be at Waffle House tonight then.

 

[ceo]

7-18 cheat and triceps

I have a couple questions that I’ll put at the end!!!!

I started my log late so I’ll put my meals at the end of the training instead of my normal style of logging.



CHEST-

HAMMER STRENGTH FLAT CHEST PRESS

Warm up 1 plate 1x15

3 plates 1x6

3 plates 1x4

2plates 2x12



FLY MACHINE-

100lb 2x12



INCLINE SMITH-

90 1x12

140 2x6



TRICEPS-

Pushdown rope

29lb 1x15

36lb 3x12



Overhead extension rope

36lb 1x5

25lb 3x15



Single arm tricep extension

(On these I’m going out to the side and down at the same time, not just straight down)

12.5 lb 1x12

15lb 3x12



Face-pulls

25lb 2x20



45 second planks x3

15 sit ups x3



All my meals have been the same for this week. But today I had a cheat meal for dinner.





P.S.

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.



My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

@Cdub9945 bros 45 second planks on point. situps awesome too. i like the layout!

 

[ROIDDERS]

7-18 cheat and triceps

I have a couple questions that I’ll put at the end!!!!

I started my log late so I’ll put my meals at the end of the training instead of my normal style of logging.



CHEST-

HAMMER STRENGTH FLAT CHEST PRESS

Warm up 1 plate 1x15

3 plates 1x6

3 plates 1x4

2plates 2x12



FLY MACHINE-

100lb 2x12



INCLINE SMITH-

90 1x12

140 2x6



TRICEPS-

Pushdown rope

29lb 1x15

36lb 3x12



Overhead extension rope

36lb 1x5

25lb 3x15



Single arm tricep extension

(On these I’m going out to the side and down at the same time, not just straight down)

12.5 lb 1x12

15lb 3x12



Face-pulls

25lb 2x20



45 second planks x3

15 sit ups x3



All my meals have been the same for this week. But today I had a cheat meal for dinner.





P.S.

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.



My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

@Cdub9945 i love the facepulls. the planks also look good. situps are on point

 

[Cdub9945]

@Cdub9945 i love the facepulls. the planks also look good. situps are on point

face pulls are one of my favorite too.

 

[Cdub9945]

7-19 back and biceps



I’ve added some new supplements. I got some daily greens and a probiotic.

I will post pictures of the two new supps.

i will be taking both in the morning before my first meal.



MEAL ONE 11am

•150g sweet potato

•25g honey

•1 tbsp avocado oil.



-—————————————————

BACK-



LAT PULLDOWN WIDE GRIP

90lb 1x10

165lb 2x12 & 1x10 and 3 half reps



LAT PULLDOWN CLOSE GRIP-

165lb 3x8



SEATED CABLE ROW

150lb 1x6

135lb

(I had to drop the weight a little bit, it was a little too heavy to have good form on the rep)



BICEPS-



PREACHER CURLS

35lb DB 1x10



EAZY BAR PREACHER CURLS

70lb 2x12 & 1x10



SEATED INCLINE HAMMER CURLS

30lb 2x8 & 1x6



REVERSED GRIP CABLE CURLS W/ STRAIGHT BAR

32.5lb 3x8



CORE-

2 one minute planks

2 sets of 10 sit ups with bench all the way declined



CARDIO-

20 minutes on stationary bike



I ended up falling asleep yesterday and waking up too late to eat anything more so my macros were kind of messed up.

I ended up with about 100g protein 58 carbs and I can’t remember what I had on calories and fats.

I’m posting this a day late also.

 

[25homes]

7-18 cheat and triceps

I have a couple questions that I’ll put at the end!!!!

I started my log late so I’ll put my meals at the end of the training instead of my normal style of logging.



CHEST-

HAMMER STRENGTH FLAT CHEST PRESS

Warm up 1 plate 1x15

3 plates 1x6

3 plates 1x4

2plates 2x12



FLY MACHINE-

100lb 2x12



INCLINE SMITH-

90 1x12

140 2x6



TRICEPS-

Pushdown rope

29lb 1x15

36lb 3x12



Overhead extension rope

36lb 1x5

25lb 3x15



Single arm tricep extension

(On these I’m going out to the side and down at the same time, not just straight down)

12.5 lb 1x12

15lb 3x12



Face-pulls

25lb 2x20



45 second planks x3

15 sit ups x3



All my meals have been the same for this week. But today I had a cheat meal for dinner.





P.S.

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.



My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

Good work

 

[Npcclassicphysique champ]

I’ve been getting a body scan done and it’s been saying 9 lb of added muscle mass and I’ve lost 3 percent of body fat.
My meals I have posted several posts ago. I put my weeks worth of meal prep. I had 2 slices of French toast from ihop for the cheat meal

share bodyscan please

 

[BodyMonster34]

Looks like I’ll be at Waffle House tonight then.

bro you can pick up the waitresses too. try and find one with all they teeth and no crabs

 

[Tiger Salman Khan]

7-19 back and biceps



I’ve added some new supplements. I got some daily greens and a probiotic.

I will post pictures of the two new supps.

i will be taking both in the morning before my first meal.



MEAL ONE 11am

•150g sweet potato

•25g honey

•1 tbsp avocado oil.



-—————————————————

BACK-



LAT PULLDOWN WIDE GRIP

90lb 1x10

165lb 2x12 & 1x10 and 3 half reps



LAT PULLDOWN CLOSE GRIP-

165lb 3x8



SEATED CABLE ROW

150lb 1x6

135lb

(I had to drop the weight a little bit, it was a little too heavy to have good form on the rep)



BICEPS-



PREACHER CURLS

35lb DB 1x10



EAZY BAR PREACHER CURLS

70lb 2x12 & 1x10



SEATED INCLINE HAMMER CURLS

30lb 2x8 & 1x6



REVERSED GRIP CABLE CURLS W/ STRAIGHT BAR

32.5lb 3x8



CORE-

2 one minute planks

2 sets of 10 sit ups with bench all the way declined



CARDIO-

20 minutes on stationary bike



I ended up falling asleep yesterday and waking up too late to eat anything more so my macros were kind of messed up.

I ended up with about 100g protein 58 carbs and I can’t remember what I had on calories and fats.

I’m posting this a day late also.

@Cdub9945 Great updates man........

 

[Cdub9945]

share bodyscan please

 

[RoySimpson]

7-18 cheat and triceps

I have a couple questions that I’ll put at the end!!!!

I started my log late so I’ll put my meals at the end of the training instead of my normal style of logging.



CHEST-

HAMMER STRENGTH FLAT CHEST PRESS

Warm up 1 plate 1x15

3 plates 1x6

3 plates 1x4

2plates 2x12



FLY MACHINE-

100lb 2x12



INCLINE SMITH-

90 1x12

140 2x6



TRICEPS-

Pushdown rope

29lb 1x15

36lb 3x12



Overhead extension rope

36lb 1x5

25lb 3x15



Single arm tricep extension

(On these I’m going out to the side and down at the same time, not just straight down)

12.5 lb 1x12

15lb 3x12



Face-pulls

25lb 2x20



45 second planks x3

15 sit ups x3



All my meals have been the same for this week. But today I had a cheat meal for dinner.





P.S.

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.



My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

@Cdub9945 Awesome work right now!

 

[ROIDDERS]

face pulls are one of my favorite too.

mix it up too with others too

 

[LevButlerov]

@Cdub9945 saw you went up bodyfat on scan, this might be due to water retention. https://www.evolutionary.org/forums/threads/my-first-testosterone-cycle.105339/post-1792987

 

[Cdub9945]

@Cdub9945 saw you went up bodyfat on scan, this might be due to water retention. https://www.evolutionary.org/forums/threads/my-first-testosterone-cycle.105339/post-1792987

I was thinking that maybe it’s because last time I did it I had been fasting for over 24 hours and this time I had eaten maybe an hour before

 

[Cdub9945]

7-21 rest day

Today was a pain in the ass at work, I didn’t have time to track the times of my meals but I’m going to give you the macros.



I’m doing the exact same meal plan as last week but for breakfast instead of doing peanut butter with my Greek yogurt, I’m doing raw local honey that’s from my area.

I figured it’d be a little healthier than the peanut butter I was using.



CALORIES- 2,317

CARBS- 136g

FAT-76 (probably needs to be a little higher)

PROTEIN-250g

 

[Cdub9945]

@LevButlerov im also taking a prebiotic now as well.

 

[LevButlerov]

I was thinking that maybe it’s because last time I did it I had been fasting for over 24 hours and this time I had eaten maybe an hour before

Fasting will impact it for sure 100%
do 24 hour fasting and retest @Cdub9945

 

[LevButlerov]

@LevButlerov im also taking a prebiotic now as well.

pictures please

 

[LevButlerov]

7-21 rest day

Today was a pain in the ass at work, I didn’t have time to track the times of my meals but I’m going to give you the macros.



I’m doing the exact same meal plan as last week but for breakfast instead of doing peanut butter with my Greek yogurt, I’m doing raw local honey that’s from my area.

I figured it’d be a little healthier than the peanut butter I was using.



CALORIES- 2,317

CARBS- 136g

FAT-76 (probably needs to be a little higher)

PROTEIN-250g

Good rest day but on rest days do cardio.

 

[Cdub9945]

pictures please

I will post some when I get home from work tonight.

 

[ballin2504]

7-18 cheat and triceps

I have a couple questions that I’ll put at the end!!!!

I started my log late so I’ll put my meals at the end of the training instead of my normal style of logging.



CHEST-

HAMMER STRENGTH FLAT CHEST PRESS

Warm up 1 plate 1x15

3 plates 1x6

3 plates 1x4

2plates 2x12



FLY MACHINE-

100lb 2x12



INCLINE SMITH-

90 1x12

140 2x6



TRICEPS-

Pushdown rope

29lb 1x15

36lb 3x12



Overhead extension rope

36lb 1x5

25lb 3x15



Single arm tricep extension

(On these I’m going out to the side and down at the same time, not just straight down)

12.5 lb 1x12

15lb 3x12



Face-pulls

25lb 2x20



45 second planks x3

15 sit ups x3



All my meals have been the same for this week. But today I had a cheat meal for dinner.





P.S.

I’ve put on 9 pounds of muscle since I started this cycle of test only at 300mg a week. I’m wondering if that’s good, average, or below average? I’m sure it varies between people due to genetics but I’m just wanting to know where I’m sitting on the sliding scale lol.



My second question is, I’m shedding. Is there anything I can do to stop hair loss? It’s not visibly noticeable but my heart is definitely falling out.

@Cdub9945 man it happens with gear use. Especially if you have it in your family for male pattern baldness.

 

[LevButlerov]

I will post some when I get home from work tonight.

sure thanks

 

[Cdub9945]

7/22 chest and triceps



Once again today was really hectic at work, I didn’t have time to log my food like I normally do so I’m just going to post my macros at the end of today’s log.



————————————————-

CHEST:



SEATED CHEST PRESS MACHINE:

Warm up: 20 push ups.



80 lb each side- 1x4 1/2

(Have to drop the weight, wasn’t moving how I’d like it to.)



70lb each side -2x10



75lb each side- 2x8

(Went up 5 lb on each side)



INCLINE DB:

60lb 3x6



SEATED FLY MACHINE:

190lb 3x6

(Feels lighter than my normal gym but I’m not sure)



TRICEPS:

STRAIGHT BAR PUSHDOWN

Warm up- 50lb 1x20



100lb 1x10

120lb 3x12



OVERHEAD TEICEP EXTENSION STRAIGHT BAR

100lb 3x12



SINGLE ARM TRICEP PUSHDOWN.

(On these I’m going diagonally down and to the side kind of at a 45 degree angle)

3x6 each arm)



40lb 3x6



TRICEP PUSHDOWN ROPE:

50lb I did about 12 full reps on this and then a bunch of half reps because i was definitely at failure and couldn’t get the full reps. (My phone died so I couldn’t log it right away and I can’t remember the exact amount of half reps)



I finished with alternating between sit ups and planks. For the sit ups I did 3 sets of 10 with bench all the way declined and planks I did 3 sets and I just counted to 30 in my head since my phone was dead.



Then to wrap it all up I had a 20 minute walk back to the hotel



MACROS:

CALORIES-2,198

CARBS-136

FAT-75g

PROTEIN-226



I did also have a regular soda and some 3 tamales from a food truck today but I didn’t track it. (It’s the first regular soda that I’ve drank in idk how long)



UPDATE: since starting this pre biotic and daily greens I’ve noticed that it’s completely taken away my bloating!! (Will attach pictures of the supplements plus I got some new BCAA & EAA)

 

[Cdub9945]

@LevButlerov

 

[LevButlerov]

7/22 chest and triceps



Once again today was really hectic at work, I didn’t have time to log my food like I normally do so I’m just going to post my macros at the end of today’s log.



————————————————-

CHEST:



SEATED CHEST PRESS MACHINE:

Warm up: 20 push ups.



80 lb each side- 1x4 1/2

(Have to drop the weight, wasn’t moving how I’d like it to.)



70lb each side -2x10



75lb each side- 2x8

(Went up 5 lb on each side)



INCLINE DB:

60lb 3x6



SEATED FLY MACHINE:

190lb 3x6

(Feels lighter than my normal gym but I’m not sure)



TRICEPS:

STRAIGHT BAR PUSHDOWN

Warm up- 50lb 1x20



100lb 1x10

120lb 3x12



OVERHEAD TEICEP EXTENSION STRAIGHT BAR

100lb 3x12



SINGLE ARM TRICEP PUSHDOWN.

(On these I’m going diagonally down and to the side kind of at a 45 degree angle)

3x6 each arm)



40lb 3x6



TRICEP PUSHDOWN ROPE:

50lb I did about 12 full reps on this and then a bunch of half reps because i was definitely at failure and couldn’t get the full reps. (My phone died so I couldn’t log it right away and I can’t remember the exact amount of half reps)



I finished with alternating between sit ups and planks. For the sit ups I did 3 sets of 10 with bench all the way declined and planks I did 3 sets and I just counted to 30 in my head since my phone was dead.



Then to wrap it all up I had a 20 minute walk back to the hotel



MACROS:

CALORIES-2,198

CARBS-136

FAT-75g

PROTEIN-226



I did also have a regular soda and some 3 tamales from a food truck today but I didn’t track it. (It’s the first regular soda that I’ve drank in idk how long)



UPDATE: since starting this pre biotic and daily greens I’ve noticed that it’s completely taken away my bloating!! (Will attach pictures of the supplements plus I got some new BCAA & EAA)

Probiotic looks good, but you need to start getting protein bars and brining them to work so you can replace those meals with them. Even 2 bars are better than food truck, and try diet soda next time. @Cdub9945

UPDATE: since starting this pre biotic and daily greens I’ve noticed that it’s completely taken away my bloating!! (Will attach pictures of the supplements plus I got some new BCAA & EAA)

Perfect, the probiotics look good told you it would help

 

[Cdub9945]

Probiotic looks good, but you need to start getting protein bars and brining them to work so you can replace those meals with them. Even 2 bars are better than food truck, and try diet soda next time. @Cdub9945

Perfect, the probiotics look good told you it would help

I don’t ever drink regular soda, and normally I don’t eat the food truck either but today it smelled really good and I broke down and got some lol. But I will look into buying some protein bars maybe in bulk somewhere so I can use those instead of buying shitty food.

 

[LevButlerov]

I don’t ever drink regular soda, and normally I don’t eat the food truck either but today it smelled really good and I broke down and got some lol. But I will look into buying some protein bars maybe in bulk somewhere so I can use those instead of buying shitty food.

Get a big box of protein bars always have it around, easy to eat and tastes decent and you can avoid the junk. @Cdub9945

 

[Cdub9945]

Get a big box of protein bars always have it around, easy to eat and tastes decent and you can avoid the junk. @Cdub9945

Okay, I will.

 

[LevButlerov]

Okay, I will.

Post a pic of the bars you get and update us for today

 

[Cdub9945]

Post a pic of the bars you get and update us for today

Would you recommend just getting some off Amazon?

 

[LevButlerov]

Would you recommend just getting some off Amazon?

Sure quest are fine, Quest bars usually on point with macros.

 

[Cdub9945]

Sure quest are fine, Quest bars usually on point with macros.

Okay, I actually had one earlier today from the gas station, it was pretty good.

 

[LevButlerov]

Okay, I actually had one earlier today from the gas station, it was pretty good.

Perfect

 

[Cdub9945]

7-24 SHOULDERS.

(Normally I do shoulders and legs but I kind of tweaked my left hamstring at work so I’m going to let that get to feeling better before I hit legs.)



Smith machine shoulder press

90lb 3x10



Lateral raises DB

10lb 10x10

(5 standing 5 sitting)



face pulls

50lb 3x12



Single arm rear delt fly machine

30lb 1x8

60lb 4x8

Posting a little late I apologize.

 

[Cdub9945]

7-25 CHEAT AND TRIES



hammer strength flat bench chest press

3 pates each side 3x5

1 plate and a 35 1x12 & 1x8



DECLINE BENCH

205lb 1x8

135 2x12



INCLINE SMITH-

90lb 1x12

140lb 1x1

(I’m feeling weak today, not sure what’s going on. 140 is my usual weight on this but I have to go back down to 90. I couldn’t even get a full rep at 140)

90lb 1x9



SEATED FLY MACHINE-

100lb 1x12

(my chest is feeling really fatigued so I’m going to end my chest session and go to tries)



TRICEPS:

PUSHDOW ROPE

30lb 4x12

Triceps felt fatigued too so just went light. Also, my phone died until I was able to charge it on the treadmill so I can’t remember exact numbers so I’m just putting the exercises that I did. I didn’t do anything out of the normal as far as weights and rep ranges go though.



SINGLE ARM PUSHDOWN

3-4 sets



OVERHEAD EXTENSION STRAIGHT BAR

3-4 sets I think I did 40lb on this.



PUSHDOWN STRAIGHT BAR

3-4 sets of 50 lb



Finished with an hour on the treadmill.

I did a fast paced walk, with a 2 minute jog followed by a cool down slow paced walk for 3 minutes. During the job my heart rate got up to 154 bpm but during the walk it averaged at 123 bpm.



I’ve had my regular meals that I’ve meal prepped



It’s puts me at about

250 G protein

80g fat

And 100 g carbs.



I’m posting these log updates a little late I apologize. This one is for yesterday 7-26

 

[Cdub9945]

This is the cardio from 7-25

 

[Npcclassicphysique champ]

7-24 SHOULDERS.

(Normally I do shoulders and legs but I kind of tweaked my left hamstring at work so I’m going to let that get to feeling better before I hit legs.)



Smith machine shoulder press

90lb 3x10



Lateral raises DB

10lb 10x10

(5 standing 5 sitting)



face pulls

50lb 3x12



Single arm rear delt fly machine

30lb 1x8

60lb 4x8

Posting a little late I apologize.

7-25 CHEAT AND TRIES



hammer strength flat bench chest press

3 pates each side 3x5

1 plate and a 35 1x12 & 1x8



DECLINE BENCH

205lb 1x8

135 2x12



INCLINE SMITH-

90lb 1x12

140lb 1x1

(I’m feeling weak today, not sure what’s going on. 140 is my usual weight on this but I have to go back down to 90. I couldn’t even get a full rep at 140)

90lb 1x9



SEATED FLY MACHINE-

100lb 1x12

(my chest is feeling really fatigued so I’m going to end my chest session and go to tries)



TRICEPS:

PUSHDOW ROPE

30lb 4x12

Triceps felt fatigued too so just went light. Also, my phone died until I was able to charge it on the treadmill so I can’t remember exact numbers so I’m just putting the exercises that I did. I didn’t do anything out of the normal as far as weights and rep ranges go though.



SINGLE ARM PUSHDOWN

3-4 sets



OVERHEAD EXTENSION STRAIGHT BAR

3-4 sets I think I did 40lb on this.



PUSHDOWN STRAIGHT BAR

3-4 sets of 50 lb



Finished with an hour on the treadmill.

I did a fast paced walk, with a 2 minute jog followed by a cool down slow paced walk for 3 minutes. During the job my heart rate got up to 154 bpm but during the walk it averaged at 123 bpm.



I’ve had my regular meals that I’ve meal prepped



It’s puts me at about

250 G protein

80g fat

And 100 g carbs.



I’m posting these log updates a little late I apologize. This one is for yesterday 7-26

protein is high and carbs are low but fats level out
you got omega 3 in the diet ? @Cdub9945

This is the cardio from 7-25

66 minutes lol odd time but good cardio

 

[stevesmi]

7-25 CHEAT AND TRIES



hammer strength flat bench chest press

3 pates each side 3x5

1 plate and a 35 1x12 & 1x8



DECLINE BENCH

205lb 1x8

135 2x12



INCLINE SMITH-

90lb 1x12

140lb 1x1

(I’m feeling weak today, not sure what’s going on. 140 is my usual weight on this but I have to go back down to 90. I couldn’t even get a full rep at 140)

90lb 1x9



SEATED FLY MACHINE-

100lb 1x12

(my chest is feeling really fatigued so I’m going to end my chest session and go to tries)



TRICEPS:

PUSHDOW ROPE

30lb 4x12

Triceps felt fatigued too so just went light. Also, my phone died until I was able to charge it on the treadmill so I can’t remember exact numbers so I’m just putting the exercises that I did. I didn’t do anything out of the normal as far as weights and rep ranges go though.



SINGLE ARM PUSHDOWN

3-4 sets



OVERHEAD EXTENSION STRAIGHT BAR

3-4 sets I think I did 40lb on this.



PUSHDOWN STRAIGHT BAR

3-4 sets of 50 lb



Finished with an hour on the treadmill.

I did a fast paced walk, with a 2 minute jog followed by a cool down slow paced walk for 3 minutes. During the job my heart rate got up to 154 bpm but during the walk it averaged at 123 bpm.



I’ve had my regular meals that I’ve meal prepped



It’s puts me at about

250 G protein

80g fat

And 100 g carbs.



I’m posting these log updates a little late I apologize. This one is for yesterday 7-26

nice job on the cardio. that is what you want to do to build a strong heart and body. good on the pushdowns as well @Cdub9945

 

[Cdub9945]

protein is high and carbs are low but fats level out
you got omega 3 in the diet ? @Cdub9945

66 minutes lol odd time but good cardio

I take fish oils with high omega 3 in them twice a day. So if I remember right, I’m getting 5,000 mg of omega 3 a day.

 

[Cdub9945]

protein is high and carbs are low but fats level out
you got omega 3 in the diet ? @Cdub9945

66 minutes lol odd time but good cardio

I did an hour of cardio then the 6 minutes was a cool down period

 

[Cdub9945]

7-26 BACK AND BICEPS



MEAL ONE 11:30am

2 /12 oz of chicken

150 g of egg whites

—————-

I’m going to start posting pictures of my workout, I got an app that tracks it. So I’ll put be putting the exercise that I do but my reps and sets and weights will be posted in the pictures everyday.



BACK:

•LAT PULLDOWN WIDE GRIP

•CABLE ROW WIDE GRIP



BICEPS

DB PREACHER CURLS

LEANING BACK SEATED HAMMER CURLS

(On the lean backs I sit in a bench and lean it halfway back, just to keep more tension in the muscle for longer)



MEAL TWO 130pm- 11 oz of chicken

Sweet potato



MEAL THREE 8pm- white chicken chili

(Not sure how to track this but it’s no carb and full of chicken I’m just going to put 50 g of protein)

MACROS:
What I was able to track was
106g carbs
28g fat
207 protein

 

[2Thick]

7-25 CHEAT AND TRIES



hammer strength flat bench chest press

3 pates each side 3x5

1 plate and a 35 1x12 & 1x8



DECLINE BENCH

205lb 1x8

135 2x12



INCLINE SMITH-

90lb 1x12

140lb 1x1

(I’m feeling weak today, not sure what’s going on. 140 is my usual weight on this but I have to go back down to 90. I couldn’t even get a full rep at 140)

90lb 1x9



SEATED FLY MACHINE-

100lb 1x12

(my chest is feeling really fatigued so I’m going to end my chest session and go to tries)



TRICEPS:

PUSHDOW ROPE

30lb 4x12

Triceps felt fatigued too so just went light. Also, my phone died until I was able to charge it on the treadmill so I can’t remember exact numbers so I’m just putting the exercises that I did. I didn’t do anything out of the normal as far as weights and rep ranges go though.



SINGLE ARM PUSHDOWN

3-4 sets



OVERHEAD EXTENSION STRAIGHT BAR

3-4 sets I think I did 40lb on this.



PUSHDOWN STRAIGHT BAR

3-4 sets of 50 lb



Finished with an hour on the treadmill.

I did a fast paced walk, with a 2 minute jog followed by a cool down slow paced walk for 3 minutes. During the job my heart rate got up to 154 bpm but during the walk it averaged at 123 bpm.



I’ve had my regular meals that I’ve meal prepped



It’s puts me at about

250 G protein

80g fat

And 100 g carbs.



I’m posting these log updates a little late I apologize. This one is for yesterday 7-26

@Cdub9945 nice job man! you won't go wrong with this. protein is looking solid as usual!

 

[Cdub9945]

@Cdub9945 nice job man! you won't go wrong with this. protein is looking solid as usual!

Thanks buddy

 

[2Thick]

Thanks buddy

EVO family love!

 

[BodyMonster34]

7-25 CHEAT AND TRIES



hammer strength flat bench chest press

3 pates each side 3x5

1 plate and a 35 1x12 & 1x8



DECLINE BENCH

205lb 1x8

135 2x12



INCLINE SMITH-

90lb 1x12

140lb 1x1

(I’m feeling weak today, not sure what’s going on. 140 is my usual weight on this but I have to go back down to 90. I couldn’t even get a full rep at 140)

90lb 1x9



SEATED FLY MACHINE-

100lb 1x12

(my chest is feeling really fatigued so I’m going to end my chest session and go to tries)



TRICEPS:

PUSHDOW ROPE

30lb 4x12

Triceps felt fatigued too so just went light. Also, my phone died until I was able to charge it on the treadmill so I can’t remember exact numbers so I’m just putting the exercises that I did. I didn’t do anything out of the normal as far as weights and rep ranges go though.



SINGLE ARM PUSHDOWN

3-4 sets



OVERHEAD EXTENSION STRAIGHT BAR

3-4 sets I think I did 40lb on this.



PUSHDOWN STRAIGHT BAR

3-4 sets of 50 lb



Finished with an hour on the treadmill.

I did a fast paced walk, with a 2 minute jog followed by a cool down slow paced walk for 3 minutes. During the job my heart rate got up to 154 bpm but during the walk it averaged at 123 bpm.



I’ve had my regular meals that I’ve meal prepped



It’s puts me at about

250 G protein

80g fat

And 100 g carbs.



I’m posting these log updates a little late I apologize. This one is for yesterday 7-26

bro how about jump rope after rope extensions. it good for cardio and a nice one for real men. also where is read meat? @Cdub9945