Approved Log My Pre-cycle Training and Diet log

[lukeobz80]

13th feb 2025



diet

as per photos



training (still feeling quite a bit sick and this was a morning workout an hour after i woke up and ate my chicken and rice meal so im depleted on cals and energy)

30% incline db bench

set1: 15kg x 10

set2: 30kg x 10

set3: 40kg x 6

set4: 40kg x 4



flat machine chest press

set1: 1pps x 10 (normal reps)

set2: 1pps x 10 (pulse reps, half partial and full rep)

set3: 2pps x 9 (normal reps)

set4: 1.5pps x 7 (pulse reps) into next set dropswt

set5: 1pps x 6 (normal reps)



dips

set1: bodyweight x 6

set2: assisted with 28kg x 6 (did a dropset)

set3: 28kg assisted x 9 (waited 10 seconds and did another 6 reps)

set4: 28kg x 4 dropsetted 49kg x 6



machine chest fly (middle focus)

set1 .5pps x 4 (had to drop weight. new machine. feels weird and it was heavy.)

set2: .25pps x 8 (don’t like the machine but there’s no cables or pec decs free)

set3: .25pps x 10

set4: .5pps x 6



wide cable high to low flies

set1: 5kg x 10

set2: 10kg x 10

set3: 12.5kg x 6

didn’t do shoulders or triceps today. will do a shoulder and arm day separately this week.

cardio

bike 30min 354 cals (forgot to take a picture today but i did do it)

weight 8pm at night BEFORE my dinner meal which i’ll upload a pic of. it’s the same as the other night just without the rice as per suggestion. all my carbs were before and after my morning workout this morning.

weight: 94.75

 

[lukeobz80]

The worry, man, we're gonna get you in the best shape of your life on this log.

Just keep with the fasted cardio, every morning and be consistent.

only could do fasted cardio as i had sick leave on work.

i’d rather not wake up at 3-4am before work everyday for fasted cardio unless you guys agree it’s what’s best for me.

i’ll still continue doing my 30-45mins of cardio everyday at the gym after my workout.

 

[25homes]

Diet looks solid

 

[LevButlerov]

only could do fasted cardio as i had sick leave on work.

i’d rather not wake up at 3-4am before work everyday for fasted cardio unless you guys agree it’s what’s best for me.

i’ll still continue doing my 30-45mins of cardio everyday at the gym after my workout.

You can do cardio pre post workout instead no problem.

 

[LevButlerov]

13th feb 2025



diet

as per photos



training (still feeling quite a bit sick and this was a morning workout an hour after i woke up and ate my chicken and rice meal so im depleted on cals and energy)

30% incline db bench

set1: 15kg x 10

set2: 30kg x 10

set3: 40kg x 6

set4: 40kg x 4



flat machine chest press

set1: 1pps x 10 (normal reps)

set2: 1pps x 10 (pulse reps, half partial and full rep)

set3: 2pps x 9 (normal reps)

set4: 1.5pps x 7 (pulse reps) into next set dropswt

set5: 1pps x 6 (normal reps)



dips

set1: bodyweight x 6

set2: assisted with 28kg x 6 (did a dropset)

set3: 28kg assisted x 9 (waited 10 seconds and did another 6 reps)

set4: 28kg x 4 dropsetted 49kg x 6



machine chest fly (middle focus)

set1 .5pps x 4 (had to drop weight. new machine. feels weird and it was heavy.)

set2: .25pps x 8 (don’t like the machine but there’s no cables or pec decs free)

set3: .25pps x 10

set4: .5pps x 6



wide cable high to low flies

set1: 5kg x 10

set2: 10kg x 10

set3: 12.5kg x 6

didn’t do shoulders or triceps today. will do a shoulder and arm day separately this week.

cardio

bike 30min 354 cals (forgot to take a picture today but i did do it)

weight 8pm at night BEFORE my dinner meal which i’ll upload a pic of. it’s the same as the other night just without the rice as per suggestion. all my carbs were before and after my morning workout this morning.

weight: 94.75

Diet looks clean, I like the layout now, how do you feel with the carbs around training?

 

[lukeobz80]

Diet looks clean, I like the layout now, how do you feel with the carbs around training?

honestly it’s my first time trying no carbs, and of course there is a strength drop but it’s not too noticeable, and i still feel really good with the carbs around my training.

still getting enough energy for my workouts and getting a nice pump

 

[lukeobz80]

14 feb 2025



diet

as per photos



training

single arm bench supported cable lat pulldown (read my previous back day log if you’re curious on any of exercises and how i perform them)

set1: 5k x 10 per arm

set2: 20kg x 10 per arm

set3: 32.5kg x 10 per side (left side was 2nd and struggled so i’ll do next set with left first)

set4: 40kg x 4 per side

set5: 15x 10 slow per side



bb rdls (weight including 20kg bar)

set1: no weight x 10

set2: 60kg x 10

set3: 100kg x 10

set4: 60kg x 10 (on top of boxes for more rom)



lat pull downs

set1: 25kg x 10 (other back day log has the way i do this exercise. basically very slow, squeezing the back muscles together)

set2: 45kg x 10 (same as before)

set3: 65kg x 7 drop set to

set4: 35kg x 10 (first as first n second set)



cable high rows (really stretching scapula at bottom)

set1: 30kg x 10

set2: 40kg x 10

set3: 60kg x 7

set4: 35kg x 10 (very slow)



single arm bench supported cable lat row

set1: 10kg x 10 each

set2: 25kg x 10 each

set3: 25kg x 10 each



cable back pullovers

set1: 12.5kg x 10

set2: 20kg x 10



single arm rear delt flies (i’ll redo these on shoulder day but light)

set 1: 2.5kg x 15 (body adjacent to cable for a full 180 degree pull. think jeff nippard seated rear pec deck flies)

set2: 5kg x 15 per side

set3: 7.5kg x 10 right 9 left


no biceps today as i forgot tris on chest so ill add a shoulder n arm day

— my usual split (chest, back, legs(quad dom), shoulder n arm, push, pull, legs(glute dom)—-

cardio

see pics. bike 30mins lvl 10 cals 357 or some shit



weight:

after gym weight pre dinner meal

96.45kg

 

[ballin2504]

Your food looks good.

 

[LevButlerov]

honestly it’s my first time trying no carbs, and of course there is a strength drop but it’s not too noticeable, and i still feel really good with the carbs around my training.

still getting enough energy for my workouts and getting a nice pump

14 feb 2025



diet

as per photos



training

single arm bench supported cable lat pulldown (read my previous back day log if you’re curious on any of exercises and how i perform them)

set1: 5k x 10 per arm

set2: 20kg x 10 per arm

set3: 32.5kg x 10 per side (left side was 2nd and struggled so i’ll do next set with left first)

set4: 40kg x 4 per side

set5: 15x 10 slow per side



bb rdls (weight including 20kg bar)

set1: no weight x 10

set2: 60kg x 10

set3: 100kg x 10

set4: 60kg x 10 (on top of boxes for more rom)



lat pull downs

set1: 25kg x 10 (other back day log has the way i do this exercise. basically very slow, squeezing the back muscles together)

set2: 45kg x 10 (same as before)

set3: 65kg x 7 drop set to

set4: 35kg x 10 (first as first n second set)



cable high rows (really stretching scapula at bottom)

set1: 30kg x 10

set2: 40kg x 10

set3: 60kg x 7

set4: 35kg x 10 (very slow)



single arm bench supported cable lat row

set1: 10kg x 10 each

set2: 25kg x 10 each

set3: 25kg x 10 each



cable back pullovers

set1: 12.5kg x 10

set2: 20kg x 10



single arm rear delt flies (i’ll redo these on shoulder day but light)

set 1: 2.5kg x 15 (body adjacent to cable for a full 180 degree pull. think jeff nippard seated rear pec deck flies)

set2: 5kg x 15 per side

set3: 7.5kg x 10 right 9 left


no biceps today as i forgot tris on chest so ill add a shoulder n arm day

— my usual split (chest, back, legs(quad dom), shoulder n arm, push, pull, legs(glute dom)—-

cardio

see pics. bike 30mins lvl 10 cals 357 or some shit



weight:

after gym weight pre dinner meal

96.45kg

Low carb is hard but it helps you lean out. you are doing really well.
I like the lower carbs but your fats too low, up them over 100 if you go low carb.

 

[lukeobz80]

Low carb is hard but it helps you lean out. you are doing really well.
I like the lower carbs but your fats too low, up them over 100 if you go low carb.

can up the fats if everyone suggests. i’m just following a guide that someone commented before

 

[lukeobz80]

hey guys, today is my cheat meal and my whole upper body is sore but my lower is fine.

going to a waterpark today so i might be short on time for the gym tn. if i were going gym id train legs instead of shoulders and arms. ill see how i go on time and include my training in my log if i go.

if i don’t go to the gym, how should i structure my carbs if im not training and cant eat them pre n post training?

also should i stick on my diet and only have one cheat meal? e.g do my entire diet except dinner where i have a burger n chips.

or

eat anything whenever i want, in moderation (not going overboard)

and my friend also wants me to go out on the town tonight which means alcohol will be involved. obviously i wouldn’t drink on cycle but as i’m not on cycle, should i? if i can drink, should i not have a cheat meal so i use the extra cals for the alcohol and mixers?

 

[stevesmi]

I think the whole macros thing is unnecessary and overrated

The reason is right there as you said you want to drink instead of eating some junky Foods or vice versa that doesn't make any sense to me either you're gonna stick with this 100% or you're not you don't see a heroin addict saying yeah I'm just gonna do some heroin once a week

 

[lukeobz80]

I think the whole macros thing is unnecessary and overrated

The reason is right there as you said you want to drink instead of eating some junky Foods or vice versa that doesn't make any sense to me either you're gonna stick with this 100% or you're not you don't see a heroin addict saying yeah I'm just gonna do some heroin once a week

so you’re suggesting not to have a cheat meal at all whatsoever?

 

[Austin316]

A nice job, getting in a nice workout going into the weekend.

 

[sambee38]

That's great that you got in some cardio with the bicycle.

A little bit goes a long way.

 

[BookerTNY]

Thanks for taking the time the post up these attachments. Food looks cool.

 

[Arabian]

Looks like a delicious meal, you put together.

Very healthy with the protein and fats.

 

[Zyglamail]

A 95 kg is a good weight. Nice updates, man.

 

[Shrine]

You don't have to wake up that early to do cardio, just get it done throughout the day.

 

[Mobster]

honestly it’s my first time trying no carbs, and of course there is a strength drop but it’s not too noticeable, and i still feel really good with the carbs around my training.

still getting enough energy for my workouts and getting a nice pump

This is great cos loads really struggle.