Approved Log My Pre-cycle Training and Diet log

[lukeobz80]

rinse and repeat

march 25 2025


diet

as per photos



training



hack squat with resistance band (i didn’t put it there) all sets ass to grass. all the way down. going to pyramid set it

set1: 2pps x 10

set2: 3pps x 10

set3: 4pps x 8 failed 9th (couldn’t get my breathing under control)

set4: 2pps x 11 pulse reps



bb rdls

set1: bar x 10 pause reps

set2: 1pps x 10

set3: 2pps x 10

set4: 2.5pps x 5 dropped to elevated bb rdls with 1pps x 15



leg extensions

set1 and 2: 20kg x 20 (same as every other leg day, 5 reps, 5 second hold, repeat until 20 reps)

set3: 70kg x 10

set4: 90kg x 9

set5: 40kg x 20

set6; 10kg x 20 SLOW ASS REPS + 20 second hold on last rep



single leg standing hamstring curl

set1: 5kg x 10

set2: 10kg x 10

set3: 15kg x 6



skipping calfs just in case my achilles acts up from pulling it.



cardio

run in photos

 

[Npcclassicphysique champ]

rinse and repeat

march 25 2025


diet

as per photos



training



hack squat with resistance band (i didn’t put it there) all sets ass to grass. all the way down. going to pyramid set it

set1: 2pps x 10

set2: 3pps x 10

set3: 4pps x 8 failed 9th (couldn’t get my breathing under control)

set4: 2pps x 11 pulse reps



bb rdls

set1: bar x 10 pause reps

set2: 1pps x 10

set3: 2pps x 10

set4: 2.5pps x 5 dropped to elevated bb rdls with 1pps x 15



leg extensions

set1 and 2: 20kg x 20 (same as every other leg day, 5 reps, 5 second hold, repeat until 20 reps)

set3: 70kg x 10

set4: 90kg x 9

set5: 40kg x 20

set6; 10kg x 20 SLOW ASS REPS + 20 second hold on last rep



single leg standing hamstring curl

set1: 5kg x 10

set2: 10kg x 10

set3: 15kg x 6



skipping calfs just in case my achilles acts up from pulling it.



cardio

run in photos

we need to try to get you to up your calories if you want to grow with this bro

 

[lukeobz80]

we need to try to get you to up your calories if you want to grow with this bro

really want to lean down with visible defined abs first before i start bulking

 

[Masonic Bodybuilder]

Great workout man. You are out there grinding!

 

[Npcclassicphysique champ]

really want to lean down with visible defined abs first before i start bulking

if you wanna lean bro we need to start cutting carbs and medium up the fats and boost cardio thats long term

 

[lukeobz80]

if you wanna lean bro we need to start cutting carbs and medium up the fats and boost cardio thats long term

okay, i’m still losing weight, so when do you think i should start cutting, and when i do, what would i cut my macros to?

 

[lukeobz80]

finally logging on time today


diet

as per photos



training



pull ups

set1: 8 x bodyweight

set2: 5 x bodyweight + 4 assisted with medium band

set3: 8 x assisted band



single arm cable pulldowns bench assisted (doing these today to finish lats from last exercise)

set1: 20kg x 10

set2: 30kg x 9



smith machine bb rows

set1: 1pps x 10

set2: 2pps x 4 going to chest supported t bar rows and it’s free now



chest supported t bar rows

set3: 2ps x 10

set4: 3ps x 7

set5: 3pps x 6 dropped to 2pps x 8 to 1pps x 10 slow reps pausing at bottom of rep for 3 seconds and top for 1



lat pulldowns

set1: 40kg x 10 same tempo as i’ve previously logged

set2: 60kg x 10 same tempo

set3: 80kg x 7 normal reps



seated plate loaded row

set1: 1pps x 10

set2: 2pps x 10 slow reps

set3: 3pps x 5



back extensions

set1: 15kg x 15

set2: 20kg x 8

set3: 10kg x 15



single arm rear delt flies cable

set1: 2.5kg x 20

set2; 5kg x 10



cardio

run in photos



weight after cardio 92.65kg with a bit of water weight + fullness from my chicken and rice meal 3hrs ago

 

[Noah Wixx]

Happy hearing the injury doesn't hurt anymore.

 

[25homes]

Nice work

 

[ballin2504]

24 match 2025

diet

as per photos



training (lots of energy and strength today. going to push myself with the volume and weights)



plate loaded shoulder press

set1: 1pps x 10

set2:2pps x 10

set3: 3pps x 4 dropped to 2pps x 7 dropped to 1pps x 6 pulse reps



cable front raises

set1: 5kg x 15 + 5 sec hold on last rep

set2; 10kg x 15

set3: 12.5kg x 7 + 3 after 5 second pause

set4: 5kg x 20



cuffed cable side raise

set1: 2.5kg x 10

set2: 5kg x 15

set3: 7.5kg x 4

set4: 2.5kg x 20



machine side raise watson brand with handles

set1: 37.5kg x 10



single arm rear delt flies

set1: 2.5kg x 20

set2: 5kg x 20

set3: 7.5kg x 6

set4: 5kg x 15



wide tricep push downs

set1: 15kg x 20

set2: 25kg x 11

set3: 30kg x 9

set4: 17.5kg x 20



dips

set1: bodyweight x 10

set2: bodyweight x 10

set3: bodyweight x 6



db skull crushers

set1: 15kg x 15

set2: 27.5kg x 10

set3: 27.5kg x



db preacher curls

set1:15kg x 10

set2: 15kg x 10

set3: 15kg x 5



db hammer curls

set1: 15kg x 10

set2: 15kg x 10 pause reps

set3: 15kg x 6



22.5kg bar digging elbows into lat basically a arm blaster

set1: 10 reps

set2: 10 reps

set3: 8 reps



cardio

run as per photo

@lukeobz80 nice session man. Good volume.

 

[Npcclassicphysique champ]

okay, i’m still losing weight, so when do you think i should start cutting, and when i do, what would i cut my macros to?

if you still dropping bodyfat i would keep pushing this level for now bro
d

finally logging on time today


diet

as per photos



training



pull ups

set1: 8 x bodyweight

set2: 5 x bodyweight + 4 assisted with medium band

set3: 8 x assisted band



single arm cable pulldowns bench assisted (doing these today to finish lats from last exercise)

set1: 20kg x 10

set2: 30kg x 9



smith machine bb rows

set1: 1pps x 10

set2: 2pps x 4 going to chest supported t bar rows and it’s free now



chest supported t bar rows

set3: 2ps x 10

set4: 3ps x 7

set5: 3pps x 6 dropped to 2pps x 8 to 1pps x 10 slow reps pausing at bottom of rep for 3 seconds and top for 1



lat pulldowns

set1: 40kg x 10 same tempo as i’ve previously logged

set2: 60kg x 10 same tempo

set3: 80kg x 7 normal reps



seated plate loaded row

set1: 1pps x 10

set2: 2pps x 10 slow reps

set3: 3pps x 5



back extensions

set1: 15kg x 15

set2: 20kg x 8

set3: 10kg x 15



single arm rear delt flies cable

set1: 2.5kg x 20

set2; 5kg x 10



cardio

run in photos



weight after cardio 92.65kg with a bit of water weight + fullness from my chicken and rice meal 3hrs ago

the run in cardio you doing like a full on run?

 

[lukeobz80]

if you still dropping bodyfat i would keep pushing this level for now bro
d

the run in cardio you doing like a full on run?

yeah that was a faster run yesterday. an easy run day is a 6:20-6:30 pace

calories burnt probably isn’t accurate though. will charge my apple watch and use it today for a more accurate result even though those aren’t the most accurate

 

[Npcclassicphysique champ]

yeah that was a faster run yesterday. an easy run day is a 6:20-6:30 pace

calories burnt probably isn’t accurate though. will charge my apple watch and use it today for a more accurate result even though those aren’t the most accurate

if you want to drop bodyfat walk up treadmill not run bro

 

[lukeobz80]

why??

i genuinely enjoy running and wouldn’t the calorie deficit burn fat regardless?

does walking over running really have a difference and is it crazy? or can i keep running and be fine

i have pretty shit cardio in general and running has been helping a lot

 

[lukeobz80]

if running is an issue, couldn’t i just up my cals to decrease the deficit due to running burning too many calories?

 

[RoySimpson]

24 match 2025

diet

as per photos



training (lots of energy and strength today. going to push myself with the volume and weights)



plate loaded shoulder press

set1: 1pps x 10

set2:2pps x 10

set3: 3pps x 4 dropped to 2pps x 7 dropped to 1pps x 6 pulse reps



cable front raises

set1: 5kg x 15 + 5 sec hold on last rep

set2; 10kg x 15

set3: 12.5kg x 7 + 3 after 5 second pause

set4: 5kg x 20



cuffed cable side raise

set1: 2.5kg x 10

set2: 5kg x 15

set3: 7.5kg x 4

set4: 2.5kg x 20



machine side raise watson brand with handles

set1: 37.5kg x 10



single arm rear delt flies

set1: 2.5kg x 20

set2: 5kg x 20

set3: 7.5kg x 6

set4: 5kg x 15



wide tricep push downs

set1: 15kg x 20

set2: 25kg x 11

set3: 30kg x 9

set4: 17.5kg x 20



dips

set1: bodyweight x 10

set2: bodyweight x 10

set3: bodyweight x 6



db skull crushers

set1: 15kg x 15

set2: 27.5kg x 10

set3: 27.5kg x



db preacher curls

set1:15kg x 10

set2: 15kg x 10

set3: 15kg x 5



db hammer curls

set1: 15kg x 10

set2: 15kg x 10 pause reps

set3: 15kg x 6



22.5kg bar digging elbows into lat basically a arm blaster

set1: 10 reps

set2: 10 reps

set3: 8 reps



cardio

run as per photo

@lukeobz80 Awesome work right here!

 

[lukeobz80]

27th march 2025

took a rest day today as my body needed it

still walked the dog though for 30mins

 

[LevButlerov]

why??

i genuinely enjoy running and wouldn’t the calorie deficit burn fat regardless?

does walking over running really have a difference and is it crazy? or can i keep running and be fine

i have pretty shit cardio in general and running has been helping a lot

if running is an issue, couldn’t i just up my cals to decrease the deficit due to running burning too many calories?

A caloric deficit doesn't burn fat, it burns extra calories that can be anything, including muscles @lukeobz80
Cardio is what you need to do, I don't think you need to decrease anything now, stay at this level.

27th march 2025

took a rest day today as my body needed it

still walked the dog though for 30mins

This diet should be ok for next 2 weeks.

 

[lukeobz80]

30 april 2025

hit glute focused leg day. from memory was
adductor and abductor to warmup
hip thrusts
bulgarian split squats
laying leg curl

deleted the training log as i forgot to post.

diet as per photos

cardio as per photos

included a mirror pic

 

[lukeobz80]

31 april 2025



diet

as per photos



training

standing watson chest press plate loaded

set1: 1pps x 10 pulse

set2: 2pps x 10 pulse reps

set3: 3pps x 8 drop to 2pps x 8 dropped to 1pps x 10 pulse reps



watson incline bench machine

set1: 32kg x 10

set2: 48.5kg x 10

set3: 65kg x 8 dropped to 43kg x 7



dips

bodyweight x 7

body weight x 6

bodyweight x 5



watson plate loaded fly incline bench machine

5kg x 10

10kg x 10

15kg x 10

20kg x 4

10kg x 5


cardio
in pics


included raw pics. no editing, no filters. just raw gym lighting.