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Hey all, it's my second post on EVO, was looking at a cycle to start, have had some sense talked into me by some of the bros so I'm planing to give logs a go. If there's any pointers or tips you have let me know.
Stats
20yr old
6'2 - 188cm
88-92kg fluctuations (198lbs)
12-15% bf (never looked properly so this is an estimation)
Not currently running anything.
Diet: right now I'm just cruising, not on any specific cut or bulk - foods are mostly whole foods (with the occasional slack around Christmas and new years period). I'm aiming to go on a bulk soon, however I'm open to tips as a lot of my weight gains and losses have been pretty extreme.
A random day right now might look something like:
Breakfast: 80g Oats mixed with 1-2 scoops mass gainer protein powder, 25g yogurt, 5g maple syrup
Lunch: 300g white rice, 250g minced beef (often a chilli con carne type meat with beans and tomatoes)
Snack: 4-6 pieces of white bread, grilled with butter, cheese and some type of ham, protein shake 300ml half milk half water
Dinner: Whatever mum makes me to be honest - usually a solid carb like potato or rice, meat like chicken and vegetables.
Potential other snack: 2 packs noodles with 3-4 eggs.
Training: 6 days a week. PPLx2 (can be slight variation but usually around the same)
I've had issues with seemingly high volumes, or so I've been told. I've always trained with what most of the people around me have called high volume, to the point where people think it could harm my gains, it has worked for me in the past though.
Training Split x 2
Chest Triceps:
Flat Barbell bench 4x5-8
Flat larson press: 2x12
Incline barbell smith 6-10x3
Incline dumbbell 8-12x4
Flat chest flies on bench 12-15x4
Close grip bench press 4x5-8
Bench barbell overhead extensions 3x12
Straight bar tricep push down 4xAMRAP drop set
Single arm cable tricep push down 3x15
Back Biceps:
Bent over barbell row 4x6-10
Weighted pull ups 4-5xAMRAP
Lat pull-down or one arm dumbbell row 4x10-12 (depends if I'm at gym with pulldown)
Slow Seated cable row or chest supported dumbbell row 3x10-15 (depends on gym)
Occasionally straight leg deadlifts for lower back 3x6-10
Heavy straight bar bicep girl 5x6-10
Incline dumbbell curl 3x10-12
One arm concentration curl 3x6-10
Hammer curl 3x10-12
Shoulders and legs
Leg press 5xAMRAP (heavy)
barbell RDLs 3x10-12
Bulgarian split squat 3x6-10
Quad extensions 3x12 drop set
Hamstring curls 3x12 drop set
Seated barbell shoulder press 4x6-10 superset with light lateral raise 4x15
Shoulder press machine 3x12
Heavy lateral raises 4xAMRAP
Cable face pull 4x12
Cardio: boxing training 4x 1 hour a week
Walking 3x30 minutes a week
Sleep: Usually getting around 7-9 hours sleep
Supplements: Havent been on anything except protein powder, just getting back into creatine
Will take some photos and sent them in tomorrow
Stats
20yr old
6'2 - 188cm
88-92kg fluctuations (198lbs)
12-15% bf (never looked properly so this is an estimation)
Not currently running anything.
Diet: right now I'm just cruising, not on any specific cut or bulk - foods are mostly whole foods (with the occasional slack around Christmas and new years period). I'm aiming to go on a bulk soon, however I'm open to tips as a lot of my weight gains and losses have been pretty extreme.
A random day right now might look something like:
Breakfast: 80g Oats mixed with 1-2 scoops mass gainer protein powder, 25g yogurt, 5g maple syrup
Lunch: 300g white rice, 250g minced beef (often a chilli con carne type meat with beans and tomatoes)
Snack: 4-6 pieces of white bread, grilled with butter, cheese and some type of ham, protein shake 300ml half milk half water
Dinner: Whatever mum makes me to be honest - usually a solid carb like potato or rice, meat like chicken and vegetables.
Potential other snack: 2 packs noodles with 3-4 eggs.
Training: 6 days a week. PPLx2 (can be slight variation but usually around the same)
I've had issues with seemingly high volumes, or so I've been told. I've always trained with what most of the people around me have called high volume, to the point where people think it could harm my gains, it has worked for me in the past though.
Training Split x 2
Chest Triceps:
Flat Barbell bench 4x5-8
Flat larson press: 2x12
Incline barbell smith 6-10x3
Incline dumbbell 8-12x4
Flat chest flies on bench 12-15x4
Close grip bench press 4x5-8
Bench barbell overhead extensions 3x12
Straight bar tricep push down 4xAMRAP drop set
Single arm cable tricep push down 3x15
Back Biceps:
Bent over barbell row 4x6-10
Weighted pull ups 4-5xAMRAP
Lat pull-down or one arm dumbbell row 4x10-12 (depends if I'm at gym with pulldown)
Slow Seated cable row or chest supported dumbbell row 3x10-15 (depends on gym)
Occasionally straight leg deadlifts for lower back 3x6-10
Heavy straight bar bicep girl 5x6-10
Incline dumbbell curl 3x10-12
One arm concentration curl 3x6-10
Hammer curl 3x10-12
Shoulders and legs
Leg press 5xAMRAP (heavy)
barbell RDLs 3x10-12
Bulgarian split squat 3x6-10
Quad extensions 3x12 drop set
Hamstring curls 3x12 drop set
Seated barbell shoulder press 4x6-10 superset with light lateral raise 4x15
Shoulder press machine 3x12
Heavy lateral raises 4xAMRAP
Cable face pull 4x12
Cardio: boxing training 4x 1 hour a week
Walking 3x30 minutes a week
Sleep: Usually getting around 7-9 hours sleep
Supplements: Havent been on anything except protein powder, just getting back into creatine
Will take some photos and sent them in tomorrow
thank you for sharing 
