Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log My Training Log

VMfreaks

V.I.P.
EVO Logger
Just wanted to start things off with a Training Log.

Brief History
I have joint pains that have been built up over the years and are getting worse... knees and elbows hold me back from going very heavy (especially legs). I've been training since the age of 17 and did my first cycle at the age of 27. Currently cruising with Test-E 250mg every 10 days. Just need to dial my diet in before I start a cycle in a few months. (I've kind of let go of my diet a bit, but havent stopped training).

My Stats:
Currently 35years old
116kg
184cm

Current Diet:
Calories and Macros are not monitored.

Mondays (Chest - Triceps):
Chest
4x Flat Chest Press 120kgs
4x Incline Smith Machine 100kgs
4x Pec Deck 80kg
4x Incline Machine chest press 80kgs
4x Cable flys top 17kgs
4x Cable flys bottom 10kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs

Tuesday (Back & Biceps)
Back
4x Warm up wide grip pull ups - 10 each set
4x Seated wide grip lat pull downs work up to full stack(100kgs to 140kgs) - superset lat pull down bar 30kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip 140kgs
4x Seated row reverse grip 80kgs
4x Dumbbell Row 50kgs - superset Lower back raises

Biceps
4x Straight bar cable curls 100kgs
4x Seated preached curls close grip 60kgs

Wednesday (Legs)
4x Light leg Warm up leg extension
4x Squats smith machine 80kgs
4x Standing Hack squat 80kgs
4x Single leg Seated Hamstring curls 20kgs
4x Lying hamstring curls 60kgs
4x Leg Extensions 100kgs - super set walking lunge, no weight
6x Seated calf raises 40kgs

Thursday (Shoulders & Traps)
4x Warm up with reverse fly machine - rear delts
4x Smith machine shoulder press 100kgs
4x Seated Shoulder press machine 120kgs
4x Single Arm Landmine Push Press 80kgs
4x Dumbbell shoulder raise wide 20kg - superset with stiff arms with cable straight bar pull up 17kgs
4x Seated Rear delt, Dumbell raises 20kgs - superset rope chin pull in 30kgs
4x Single shoulder cable raises 10kgs front and back
4x Traps shrugs dumbbells 50kgs - superset with close grip barbell to chin 40kgs

Friday (Biceps & Triceps)
Biceps
4x Straight bar cable curls 100kgs
4x Seated preached curls close grip 60kgs
4x Dumbbell hammers 30kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
4x Vbar 140kgs

Saturday (Chest - Triceps):
Chest
4x Flat Chest Press 120kgs
4x Incline Smith Machine 100kgs
4x Pec Deck 80kg
4x Incline Machine chest press 80kgs
4x Cable flys top 17kgs
4x Cable flys bottom 10kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
 
Just wanted to start things off with a Training Log.

Brief History
I have joint pains that have been built up over the years and are getting worse... knees and elbows hold me back from going very heavy (especially legs). I've been training since the age of 17 and did my first cycle at the age of 27. Currently cruising with Test-E 250mg every 10 days. Just need to dial my diet in before I start a cycle in a few months. (I've kind of let go of my diet a bit, but havent stopped training).

My Stats:
Currently 35years old
116kg
184cm

Current Diet:
Calories and Macros are not monitored.

Mondays (Chest - Triceps):
Chest
4x Flat Chest Press 120kgs
4x Incline Smith Machine 100kgs
4x Pec Deck 80kg
4x Incline Machine chest press 80kgs
4x Cable flys top 17kgs
4x Cable flys bottom 10kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs

Tuesday (Back & Biceps)
Back
4x Warm up wide grip pull ups - 10 each set
4x Seated wide grip lat pull downs work up to full stack(100kgs to 140kgs) - superset lat pull down bar 30kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip 140kgs
4x Seated row reverse grip 80kgs
4x Dumbbell Row 50kgs - superset Lower back raises

Biceps
4x Straight bar cable curls 100kgs
4x Seated preached curls close grip 60kgs

Wednesday (Legs)
4x Light leg Warm up leg extension
4x Squats smith machine 80kgs
4x Standing Hack squat 80kgs
4x Single leg Seated Hamstring curls 20kgs
4x Lying hamstring curls 60kgs
4x Leg Extensions 100kgs - super set walking lunge, no weight
6x Seated calf raises 40kgs

Thursday (Shoulders & Traps)
4x Warm up with reverse fly machine - rear delts
4x Smith machine shoulder press 100kgs
4x Seated Shoulder press machine 120kgs
4x Single Arm Landmine Push Press 80kgs
4x Dumbbell shoulder raise wide 20kg - superset with stiff arms with cable straight bar pull up 17kgs
4x Seated Rear delt, Dumbell raises 20kgs - superset rope chin pull in 30kgs
4x Single shoulder cable raises 10kgs front and back
4x Traps shrugs dumbbells 50kgs - superset with close grip barbell to chin 40kgs

Friday (Biceps & Triceps)
Biceps
4x Straight bar cable curls 100kgs
4x Seated preached curls close grip 60kgs
4x Dumbbell hammers 30kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
4x Vbar 140kgs

Saturday (Chest - Triceps):
Chest
4x Flat Chest Press 120kgs
4x Incline Smith Machine 100kgs
4x Pec Deck 80kg
4x Incline Machine chest press 80kgs
4x Cable flys top 17kgs
4x Cable flys bottom 10kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
@VMfreaks power log bro! :) I love the start.

I'd like to see you share more
diet, lets get some foods meals and when you eat them shared

on the trianing
you're saying you're doing the SAME weights for years now? never change?
strange, you should be progressing even 1-2kgs per 1-2 months or so
can you share actual weights and reps as you go on training
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

pics
please share some pics with us
pics of you face blurred
pics of your meals as you eat here and there
pics of your training
pics and list of supplements you take

please share more and a few times per week for the log to be active and we can prep your cycle as a team
 
training logs are awesome. a lot of people can follow and learn from your workouts
 
love what you're doing here the consistency is important
 
I’ll be following man. Kill this thing
 
Just wanted to start things off with a Training Log.

Brief History
I have joint pains that have been built up over the years and are getting worse... knees and elbows hold me back from going very heavy (especially legs). I've been training since the age of 17 and did my first cycle at the age of 27. Currently cruising with Test-E 250mg every 10 days. Just need to dial my diet in before I start a cycle in a few months. (I've kind of let go of my diet a bit, but havent stopped training).

My Stats:
Currently 35years old
116kg
184cm

Current Diet:
Calories and Macros are not monitored.

Mondays (Chest - Triceps):
Chest
4x Flat Chest Press 120kgs
4x Incline Smith Machine 100kgs
4x Pec Deck 80kg
4x Incline Machine chest press 80kgs
4x Cable flys top 17kgs
4x Cable flys bottom 10kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs

Tuesday (Back & Biceps)
Back
4x Warm up wide grip pull ups - 10 each set
4x Seated wide grip lat pull downs work up to full stack(100kgs to 140kgs) - superset lat pull down bar 30kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip 140kgs
4x Seated row reverse grip 80kgs
4x Dumbbell Row 50kgs - superset Lower back raises

Biceps
4x Straight bar cable curls 100kgs
4x Seated preached curls close grip 60kgs

Wednesday (Legs)
4x Light leg Warm up leg extension
4x Squats smith machine 80kgs
4x Standing Hack squat 80kgs
4x Single leg Seated Hamstring curls 20kgs
4x Lying hamstring curls 60kgs
4x Leg Extensions 100kgs - super set walking lunge, no weight
6x Seated calf raises 40kgs

Thursday (Shoulders & Traps)
4x Warm up with reverse fly machine - rear delts
4x Smith machine shoulder press 100kgs
4x Seated Shoulder press machine 120kgs
4x Single Arm Landmine Push Press 80kgs
4x Dumbbell shoulder raise wide 20kg - superset with stiff arms with cable straight bar pull up 17kgs
4x Seated Rear delt, Dumbell raises 20kgs - superset rope chin pull in 30kgs
4x Single shoulder cable raises 10kgs front and back
4x Traps shrugs dumbbells 50kgs - superset with close grip barbell to chin 40kgs

Friday (Biceps & Triceps)
Biceps
4x Straight bar cable curls 100kgs
4x Seated preached curls close grip 60kgs
4x Dumbbell hammers 30kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
4x Vbar 140kgs

Saturday (Chest - Triceps):
Chest
4x Flat Chest Press 120kgs
4x Incline Smith Machine 100kgs
4x Pec Deck 80kg
4x Incline Machine chest press 80kgs
4x Cable flys top 17kgs
4x Cable flys bottom 10kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs
Training looks solid
 
Thank you for all your messages!

I will definitely keep posting. This is a pic of me now.
 

Attachments

  • IMG_0054.png
    IMG_0054.png
    398.2 KB · Views: 22
@VMfreaks power log bro! :) I love the start.

I'd like to see you share more
diet, lets get some foods meals and when you eat them shared

on the trianing
you're saying you're doing the SAME weights for years now? never change?
strange, you should be progressing even 1-2kgs per 1-2 months or so
can you share actual weights and reps as you go on training
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

pics
please share some pics with us
pics of you face blurred
pics of your meals as you eat here and there
pics of your training
pics and list of supplements you take

please share more and a few times per week for the log to be active and we can prep your cycle as a team
I do change my training around and always progress with the weight load... and have progressed (heavier) over the years. I will post pics along the way 👍
 
Thank you for all your messages!

I will definitely keep posting. This is a pic of me now.
@VMfreaks you're looking good very powerful base there
lots of muscle mass BIG thick nice bro
you're perfect for the stage if you cut up

I do change my training around and always progress with the weight load... and have progressed (heavier) over the years. I will post pics along the way 👍
since you do change it, lets see some updates as you go with training
share meal pics too waiting bro
without them log is not a log

how about your supplements? share more what you take
 
Hey boys

Starting my new meal plan from Monday, I want to go on a calorie deficit just want to get your ideas. I’m using my fitness pal to track my calories I’ve taken screen shots and will be posting them up now.

I’ll be having 4 meals a day
breakfast @ 6.30-7am
Lunch @ 12pm
Snack @3.30pm
Dinner @7pm
Snack@9pm (shake)

With the screen shots I couldn’t categorise everything in the app, some of it will be grouped in the snack section
 

Attachments

  • IMG_2951.png
    IMG_2951.png
    326.4 KB · Views: 18
  • IMG_2952.png
    IMG_2952.png
    405.8 KB · Views: 15
  • IMG_2953.png
    IMG_2953.png
    295.6 KB · Views: 15
  • IMG_2954.png
    IMG_2954.png
    327.6 KB · Views: 16
Hey boys

Starting my new meal plan from Monday, I want to go on a calorie deficit just want to get your ideas. I’m using my fitness pal to track my calories I’ve taken screen shots and will be posting them up now.

I’ll be having 4 meals a day
breakfast @ 6.30-7am
Lunch @ 12pm
Snack @3.30pm
Dinner @7pm
Snack@9pm (shake)

With the screen shots I couldn’t categorise everything in the app, some of it will be grouped in the snack section
@VMfreaks i like your new diet layout with deficit but I see some issues
your fats are too low bro
even on a cut you need fats, specifically omega 3 fats like fish oil
at least add some fats to each meal
 
Back
Top Bottom