Approved Log My Pre-cycle Training and Diet log

[lukeobz80]

diet

as per photos



training



leg extensions

set1: 20kg x 20 (same as every other leg extension i’ve logged.)

set2: 35kg x 20

set3: 50kg x 20

set4: 95kg x 8 rosetted

set5: 25kg x 20



hack squat (last time i logged this it had a resistance band to help on way up i forgot to log it. today has no band so it’s going to be heavier for me)

set1: no weight x 10 ass to grass

set2: 1ppds x 10

set3: 2pps x 10

set4: 3pps x 0

set5; 2pps x 10 dropset into

set6: 1pps x 10 (all ass to grass, as far down as possible.)



standard Bb rdls

set1: 1pps x 10



elevated bb rdls

set1: 1pps x 10

set2: 1pps x 10

set3: 2pps x 9

set4: 1pps x 20



leg press

set1: 2pps x 10

set2: 4pps x 10

set3: 5pps x 10

set4: 6pps x 7(at this point i’m doing so much volume but for some reason i have the energy for it today so im going to just make the most out of it)



every hamstring was taken so im just doing calves

smith machine calf raise

set1: 1pps x 10

set2: 1pps x 10 + 4 partials

set3: 1pps x 10 + 4 partials



cardio

did bike but the calories burnt may be inaccurate. also tracked it and my workout on my apple watch which i’ll upload too.

 

[Npcclassicphysique champ]

diet

as per photos



training



leg extensions

set1: 20kg x 20 (same as every other leg extension i’ve logged.)

set2: 35kg x 20

set3: 50kg x 20

set4: 95kg x 8 rosetted

set5: 25kg x 20



hack squat (last time i logged this it had a resistance band to help on way up i forgot to log it. today has no band so it’s going to be heavier for me)

set1: no weight x 10 ass to grass

set2: 1ppds x 10

set3: 2pps x 10

set4: 3pps x 0

set5; 2pps x 10 dropset into

set6: 1pps x 10 (all ass to grass, as far down as possible.)



standard Bb rdls

set1: 1pps x 10



elevated bb rdls

set1: 1pps x 10

set2: 1pps x 10

set3: 2pps x 9

set4: 1pps x 20



leg press

set1: 2pps x 10

set2: 4pps x 10

set3: 5pps x 10

set4: 6pps x 7(at this point i’m doing so much volume but for some reason i have the energy for it today so im going to just make the most out of it)



every hamstring was taken so im just doing calves

smith machine calf raise

set1: 1pps x 10

set2: 1pps x 10 + 4 partials

set3: 1pps x 10 + 4 partials



cardio

did bike but the calories burnt may be inaccurate. also tracked it and my workout on my apple watch which i’ll upload too.

you're pretty steady here bro @lukeobz80
i think you are going to lean out and recomp this way
can you increase weights?
you're in the USA right?

 

[stevesmi]

Very nice update man some great stats

 

[RoySimpson]

diet

as per photos

(cheat day today. probably went a bit overboard on the nachos. oh well. if yous think i went too overboard, i’ll reel it in next week and do a less crazy meal.)



training



single arm last pulldown bench supported

set1: 10kg x 10per side

set2: 25kg x 10per side

set3: 30kg x 10 per side

set4: 40kg x 3 dropper to

set5: 15kg x 20 per side



rdls bb

set1: bar x 10

set2: 1pps x 10

set3: 1pps x 10

set4: 2pps x 10

set5: 1pps x 10



lat pulldown

set 1: 30kg x 10 (see other back days for how i do them)

set2: 50kg x 10

set3: 70kg x 9 (normal reps) dropped into

set4: 30kg x 10 (same style of rep as first two sets)



chest supported t bar row

set 1: no weight x 10

set2: 1 plate x 10

set2: 2 plates x 9



bench supported lat cable row single arm

set1: 15kg x 10 per side

set2: 25kg x 10 per side



back extensions

set1: 17.5kg x 10



skipping rear delt n biceps cuz doing shoulder n arms tmrw



cardio

as per photos



weight as i said in my last reply, this morning, was 94.2kg roughly

definitely getting leaner

here are some updated physique pics after my cardio with a little lighting editing

@lukeobz80 cheat meals every once in a while dont hurt haha

 

[lukeobz80]

you're pretty steady here bro @lukeobz80
i think you are going to lean out and recomp this way
can you increase weights?
you're in the USA right?

i can probably increase the weights a small amount, but every set is mostly to failure.

i live in Australia

definitely looking and feeling leaner. slowly getting definition back. got my butt chin definition on the weekend back

 

[Npcclassicphysique champ]

i can probably increase the weights a small amount, but every set is mostly to failure.

i live in Australia

definitely looking and feeling leaner. slowly getting definition back. got my butt chin definition on the weekend back

increase weights and get your test booster dosage higher, what are you using? @lukeobz80

 

[lukeobz80]

increase weights and get your test booster dosage higher, what are you using? @lukeobz80

using nothing at the moment.

this log is just to track my diet and training before i hop on

 

[Npcclassicphysique champ]

using nothing at the moment.

this log is just to track my diet and training before i hop on

not gear i mean natty test boosters like hcgenerate and creatine boosting?

 

[Mobster]

diet

as per photos



training



leg extensions

set1: 20kg x 20 (same as every other leg extension i’ve logged.)

set2: 35kg x 20

set3: 50kg x 20

set4: 95kg x 8 rosetted

set5: 25kg x 20



hack squat (last time i logged this it had a resistance band to help on way up i forgot to log it. today has no band so it’s going to be heavier for me)

set1: no weight x 10 ass to grass

set2: 1ppds x 10

set3: 2pps x 10

set4: 3pps x 0

set5; 2pps x 10 dropset into

set6: 1pps x 10 (all ass to grass, as far down as possible.)



standard Bb rdls

set1: 1pps x 10



elevated bb rdls

set1: 1pps x 10

set2: 1pps x 10

set3: 2pps x 9

set4: 1pps x 20



leg press

set1: 2pps x 10

set2: 4pps x 10

set3: 5pps x 10

set4: 6pps x 7(at this point i’m doing so much volume but for some reason i have the energy for it today so im going to just make the most out of it)



every hamstring was taken so im just doing calves

smith machine calf raise

set1: 1pps x 10

set2: 1pps x 10 + 4 partials

set3: 1pps x 10 + 4 partials



cardio

did bike but the calories burnt may be inaccurate. also tracked it and my workout on my apple watch which i’ll upload too.

It is TOO much overall volume on legs. Split that workout in half.

 

[Tiger Salman Khan]

diet

as per photos



training



leg extensions

set1: 20kg x 20 (same as every other leg extension i’ve logged.)

set2: 35kg x 20

set3: 50kg x 20

set4: 95kg x 8 rosetted

set5: 25kg x 20



hack squat (last time i logged this it had a resistance band to help on way up i forgot to log it. today has no band so it’s going to be heavier for me)

set1: no weight x 10 ass to grass

set2: 1ppds x 10

set3: 2pps x 10

set4: 3pps x 0

set5; 2pps x 10 dropset into

set6: 1pps x 10 (all ass to grass, as far down as possible.)



standard Bb rdls

set1: 1pps x 10



elevated bb rdls

set1: 1pps x 10

set2: 1pps x 10

set3: 2pps x 9

set4: 1pps x 20



leg press

set1: 2pps x 10

set2: 4pps x 10

set3: 5pps x 10

set4: 6pps x 7(at this point i’m doing so much volume but for some reason i have the energy for it today so im going to just make the most out of it)



every hamstring was taken so im just doing calves

smith machine calf raise

set1: 1pps x 10

set2: 1pps x 10 + 4 partials

set3: 1pps x 10 + 4 partials



cardio

did bike but the calories burnt may be inaccurate. also tracked it and my workout on my apple watch which i’ll upload too.

@lukeobz80 Good work so far bro........

 

[ceo]

Bros. Very nice updates and I like how you posted up the stats on everything.

 

[Austin316]

You know, your body better than anyone.

And you're learning so much and you're teaching others as well in this log.

 

[sambee38]

the fact that you're still not on steroids yet is amazing.

That's great commitment to this and then once you do get on them, you'll take off like a crazy man.

 

[BookerTNY]

Nice job on the leg training. The leg extensions Look fantastic.

 

[Arabian]

You are looking really good, man. I like the different exercises that you're putting together.

I like the cardio as well.

 

[Zyglamail]

This is a good workout.
You're showing how it's done and you're pushing yourself pretty good.

 

[Shrine]

What steroids are you interested in trying? Once you do use them.

It can't hurt to start talking about that.

 

[caligirl85]

Nice job dialing in your diet and your training.

My only advice is try to consolidate your meals instead of eating 7 or 8 things on each meal. Try to do only 2 or 3 things Max.

 

[zedhed]

I would be getting in more vegetables as well. I don't see very many On your last update.

 

[lukeobz80]

What steroids are you interested in trying? Once you do use them.

It can't hurt to start talking about that.

interested in definitely test only cycle or a test anavar cycle as my first cycle.

i do want the effects of tren without the side effects so maybe somewhere down the line i’ll say fuck it and go on tren eventually.

ideally want little to no side effects. no hair loss. wouldn’t want to be infertile haha