Approved Log My Pre-Cycle Log

[DiabolicalGainz]

Bros that's good that you're doing some cardio
try and do fasted cardio at helps

So could you break this down a little more for me. Is fasted cardio where you have eaten nothing ALL day and then complete your cardio before you consume any calories? Or is this a window that I should not be eating in before the cardio? For example. I eat BFast at 630 usually, lunch at 12, and I am not usually home till 6pm. 6:30 is usually my start of my workout. Starting with cardio. Or.... Do i need to eat with in a certain window of the day? I am not trying to eat on a fasting schedule. As Since starting to take the TEST 200mg a week I have a huge appetite now. I am hungry ALLL the time. Its nice to have an appetite again. No one tells you that your grocery bill going to go way up when starting. lol

 

[DiabolicalGainz]

@ceo please still share your opinion, but I will also look this up and do some research on this as well.

 

[ballin2504]

This will be a long update due to my absence lately. Finally back to normal hours. Fuuuck that was brutal. Was almost a whole month of 12-15 hour shifts ED. Its over now though. (breathes sign of relief) So with all that being said I am excited to get back into my routine again of working out. Will be taking today to rest and recoop from working so much and very little adequate sleep. but plan to start hitting it again with consistency starting tomorrow. Im itching to workout again and push i have not been able to really push myself lately. felt when i did workout i was not able to push hard or make any real weight improvements due to being worn down from work. I am on my third week of TRT 200mg split into 100mg shots e3.5d. Noticing very,very minor changes. I am unsure if that is due to TEST or due to me running myself ragged. My weight has dropped to 175 from 185. but i have maintained that weight for 2/3 weeks now fluctuating a llbs or 2lbs +/- 175 here and there. Diet has been very consistent, hitting 3000 Cal a day sometime more depending on snacks and time i have in the day. Trying to get all protein from food and not shakes at the moment. cutting out the shake really ups my food intake due to missing 40-60g of protein due to cutting shakes. The Protein shakes always seemed to upset my stomach. So know the diet is mostly meat Steak, Chicken Thighs/Legs, Tuna, Ultra Lean ground beef 96/4. I also cook a huge pot of potatoes every Sunday for the week, usually when i cook most of my meats for lunches as well. Veggies i hold off until the meal as they never keep well over a day or so. Still not quite hitting my protein of 200 each day. but getting close. Just yesterday i hit it using the bone broth after my workout as a protein "shake" 3 scoops, little water, pinch of salt is like 45g of protein. So i am going to throw that into the mix to help. Was just doing to every once in while with dinner. Not no more. Thinking Both mite be my secret weapon in all this. So i still feel like I am always tightening up my diet but i feel that will be kinda of a on going thing as I discover more foods and feel the want/need to cycle stuff out i have been eating for a extended period. Also finally got my bench and barbell rack setup. Only 100lbs total for plates. So i usually keep it loaded for the bench press. So i will be posting a new 5 day on 2 day rest workout routine here soon to help incorporate the bench press into my routine. As of right now it was more geared to dumbbells and bodyweight exercises. Ill post full routine later once complete. Excited to have another tool/machine in my garage to help me in my journey. or as my son calls it the ga-RAGE Area! lol he's 10.

I’ve worked those shifts. They are terrible glad it’s back to normal

 

[LevButlerov]

So could you break this down a little more for me. Is fasted cardio where you have eaten nothing ALL day and then complete your cardio before you consume any calories? Or is this a window that I should not be eating in before the cardio? For example. I eat BFast at 630 usually, lunch at 12, and I am not usually home till 6pm. 6:30 is usually my start of my workout. Starting with cardio. Or.... Do i need to eat with in a certain window of the day? I am not trying to eat on a fasting schedule. As Since starting to take the TEST 200mg a week I have a huge appetite now. I am hungry ALLL the time. Its nice to have an appetite again. No one tells you that your grocery bill going to go way up when starting. lol

@DiabolicalGainz fasted cardio is BEFORE you eat anything
empty stomach go before breakfast do 30min cardio super lean and then eat after you'll do fine

 

[DiabolicalGainz]

@DiabolicalGainz fasted cardio is BEFORE you eat anything
empty stomach go before breakfast do 30min cardio super lean and then eat after you'll do fine

Thanks, Yes I read that it really has to be in the morning as you have had 8 hours of sleep under your belt with no food intake. Glycogen levels are the lowest at that point, and is what aids in fat loss or fat burning. As the body relies primarily on fat stores for energy because glycogen levels are low after an overnight fast. This metabolic state encourages the body to utilize fatty acids for fuel.

I usually workout in the afternoon after work. But, I will start doing fasted cardio on the weekends as that is when i will have time in the AM.

 

[LevButlerov]

Thanks, Yes I read that it really has to be in the morning as you have had 8 hours of sleep under your belt with no food intake. Glycogen levels are the lowest at that point, and is what aids in fat loss or fat burning. As the body relies primarily on fat stores for energy because glycogen levels are low after an overnight fast. This metabolic state encourages the body to utilize fatty acids for fuel.

I usually workout in the afternoon after work. But, I will start doing fasted cardio on the weekends as that is when i will have time in the AM.

@DiabolicalGainz yup lets do it but I'd like to see you update your training diet for us in general
you have training updates bro?

 

[DiabolicalGainz]

@DiabolicalGainz yup lets do it but I'd like to see you update your training diet for us in general
you have training updates bro?

Bro my ears were burning! Let me update yall!

 

[DiabolicalGainz]

-Workout 05/02/24-
Cardio was 2 Mile walk on treadmill

Close Grip Bench Press 100lbs 4 sets x 15reps/Straight Reps no last STF(no spotter)
Farmers Carry 40lbs/e 10 rounds/sets of 5, 30 ft carry (driveway blocked by wife didnt feel like stopping and moving SUV, doubled up+ rounds)
Dumbbell Shoulder Press 30lbs/e 4 sets x 15reps/last STF
Dumbbell Bicep Hammer Curls 25lbs 4 sets x 20reps/last STF
Lateral Raises 20lbs/e first 2 sets x 20reps/ last 2 sets 15 lbs each STF/ shoulders were still spent from last workout 2-3 days ago.
Dead Hang 1min/ 4 sets

 

[DiabolicalGainz]

Diet has been about the same, I have cut out Protein shakes for the most part. I usually have the bone broth for my "protein shake" now. Focusing on cutting back salts and sugars the best I can. Lots a fucking salt in everything. Been cooking alot at home. I attached a pic of my lunch meal plan for the weekend. Dinner we usually cook on the spot that night.

Super Lean beef patties 93/7% seasoned with onion powder, garlic powder, paprika
Sweet Potato(plain)
Mixed Veg(Carrots, Cauliflower, Onions, Broccoli) light olive oil.

 

[LevButlerov]

-Workout 05/02/24-
Cardio was 2 Mile walk on treadmill

Close Grip Bench Press 100lbs 4 sets x 15reps/Straight Reps no last STF(no spotter)
Farmers Carry 40lbs/e 10 rounds/sets of 5, 30 ft carry (driveway blocked by wife didnt feel like stopping and moving SUV, doubled up+ rounds)
Dumbbell Shoulder Press 30lbs/e 4 sets x 15reps/last STF
Dumbbell Bicep Hammer Curls 25lbs 4 sets x 20reps/last STF
Lateral Raises 20lbs/e first 2 sets x 20reps/ last 2 sets 15 lbs each STF/ shoulders were still spent from last workout 2-3 days ago.
Dead Hang 1min/ 4 sets

Diet has been about the same, I have cut out Protein shakes for the most part. I usually have the bone broth for my "protein shake" now. Focusing on cutting back salts and sugars the best I can. Lots a fucking salt in everything. Been cooking alot at home. I attached a pic of my lunch meal plan for the weekend. Dinner we usually cook on the spot that night.

Super Lean beef patties 93/7% seasoned with onion powder, garlic powder, paprika
Sweet Potato(plain)
Mixed Veg(Carrots, Cauliflower, Onions, Broccoli) light olive oil.

@DiabolicalGainz diet is clean I like the meals but you gotta get the protein pushed more with more shakes and meals

on the training i see 20 rep sets perfect!

 

[Masonic Bodybuilder]

Looking forward to this return to normal for you. Working that much every day would be exhausting.

 

[Tiger Salman Khan]

Good work dude.......

 

[DiabolicalGainz]

Was kind of a "wash" on working out this weekend. Since I have been working so much I took my son to the park and let him play and we walked to the waterfall close by to the park.(about 3 mile total0 We have been getting a lot of rain lately so that thing was roaring. It was a cool site and one I think my son wont forget. Besides the park this weekend I took him to the arcade and we killed zombies, won tons of prizes, killed it in laser tag. it was a great weekend with my boy. Will post up on my workout tonight. Needed some much over do time with my son.

 

[Npcclassicphysique champ]

Was kind of a "wash" on working out this weekend. Since I have been working so much I took my son to the park and let him play and we walked to the waterfall close by to the park.(about 3 mile total0 We have been getting a lot of rain lately so that thing was roaring. It was a cool site and one I think my son wont forget. Besides the park this weekend I took him to the arcade and we killed zombies, won tons of prizes, killed it in laser tag. it was a great weekend with my boy. Will post up on my workout tonight. Needed some much over do time with my son.

@DiabolicalGainz awesome you got some rest with the son

lets see some workouts tonight

 

[DiabolicalGainz]

WORKOUT- 5/06/2024
skipped cardio, hip joint is feeling sore

Upper Body Push (Chest, Shoulders, Triceps)
DumbBell Chest Flys 20lbs/e 20 reps 4 Sets/LSTF
Dumbbell Shoulder press 25lbs/e 20 reps 4 Sets/LSTF
Farmer Carry 40lbs/e 60ft 10 rounds 4sets
BarBell Narrow Grip Bench Press 100lbs 4 sets 20 reps/ Straight reps, no spotter
Hammer Curls w/ a “KONG” chest beat by crossing my arm when at a 90* on the eccentric motion of the curl. 20lbs/e 20 reps 4 Sets/LSTF
Skull Crushers 15lbs/e 20 reps 4 sets/LSTF


Workout was good, felt strong...time to keep punching that clock and put in my time. Thanks for the support bros.

 

[DiabolicalGainz]

WORKOUT- 5/07/2024
Cardio 1 mile on treadmill, 3.5mph speed/5* incline

Legs - Abs-Glute
Squats 20lbs/e 20 reps 4 Sets/ Straight set no LSTF
Farmer Carry 40lbs/e 60ft 10 rounds 4sets
Split Squat 20lbs/e 10 reps 4 sets/ Straight set no LSTF
Calf Raises 40lbs/e 20reps 4 sets/ LSTF rep27
Crunches body weight/ 20reps 4 sets/ LSTF rep22
Straight Leg Raise(floor) “kick up” on top of raise 20 reps 4 sets/Straight set no LSTF
Prone Frog Lifts 5lbs/e 20reps 4 sets/ Straight set no LSTF
Bridges 20lbs 20reps 4 sets/ LSTF rep31

Great workout again today.

 

[Npcclassicphysique champ]

WORKOUT- 5/06/2024
skipped cardio, hip joint is feeling sore

Upper Body Push (Chest, Shoulders, Triceps)
DumbBell Chest Flys 20lbs/e 20 reps 4 Sets/LSTF
Dumbbell Shoulder press 25lbs/e 20 reps 4 Sets/LSTF
Farmer Carry 40lbs/e 60ft 10 rounds 4sets
BarBell Narrow Grip Bench Press 100lbs 4 sets 20 reps/ Straight reps, no spotter
Hammer Curls w/ a “KONG” chest beat by crossing my arm when at a 90* on the eccentric motion of the curl. 20lbs/e 20 reps 4 Sets/LSTF
Skull Crushers 15lbs/e 20 reps 4 sets/LSTF


Workout was good, felt strong...time to keep punching that clock and put in my time. Thanks for the support bros.

@DiabolicalGainz you're looking good very strong bro
you can up the close grip bench with another set though

WORKOUT- 5/07/2024
Cardio 1 mile on treadmill, 3.5mph speed/5* incline

Legs - Abs-Glute
Squats 20lbs/e 20 reps 4 Sets/ Straight set no LSTF
Farmer Carry 40lbs/e 60ft 10 rounds 4sets
Split Squat 20lbs/e 10 reps 4 sets/ Straight set no LSTF
Calf Raises 40lbs/e 20reps 4 sets/ LSTF rep27
Crunches body weight/ 20reps 4 sets/ LSTF rep22
Straight Leg Raise(floor) “kick up” on top of raise 20 reps 4 sets/Straight set no LSTF
Prone Frog Lifts 5lbs/e 20reps 4 sets/ Straight set no LSTF
Bridges 20lbs 20reps 4 sets/ LSTF rep31

Great workout again today.

add some weights like 10lbs behind head on the crunches (like sit up a bit) get some tension on it

 

[DiabolicalGainz]

you're looking good very strong bro
you can up the close grip bench with another set though

Thanks, I'll have to give the bench 5sets a try next time around. I really need to buy more plates so I can up the weight.

 

[stevesmi]

continue to build up the muscle memory that's what you have to do to build the base

 

[Mobster]

More weight on the farmers - like 60lbs then 100lbs