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Approved Log My Training Log

VMfreaks

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
 
solid training program, will follow
 
VMfreaks said:
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
Click to expand...
@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’ll be following man. Kill this thing
 
VMfreaks said:
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
Click to expand...
Training looks solid
 
Thank you for all your messages!

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

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LevButlerov said:
@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
Click to expand...
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 👍
 
VMfreaks said:
Thank you for all your messages!

I will definitely keep posting. This is a pic of me now.
Click to expand...
@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

VMfreaks said:
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 👍
Click to expand...
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
 

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VMfreaks said:
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
Click to expand...
@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
 
i'm not a believer in calorie counting. i'm a believer in qulaity foods and time restricted eating. and i also believe in cycling calories/carbs and foods in general. getting as close to natural eating as possible

One of the big mistakes I see is guys will be 250 calories short of their daily goal for example so they'll say well let me just eat a slice of pizza before bed because I have 250 calories to spare. does that pizza dough your body any good? of course not. now while you're sleeping your body has to process fake food which will interfere with recovery. so it would of been better to just leave those 250 cals on the table
 
You look massive in your picture good job
 
the food looks solid
 
I like how you're open to ideas on here
 
keep us in the loop how your joints are feeling be careful with heavy lifting
 
VMfreaks said:
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
Click to expand...
Nice job
 
VMfreaks said:
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
Click to expand...
plan looks good....you can make changes as you go ahead..........
 
Fitting in 4 meals a day at the Moment, due to my weight and height they say I need to aim 3500cal to lose weight but I’m aiming at 2500cal to be at a deficit. my meals are roughly about over 600 cal a meal I’m trying to have my last meal at 7pm, I’m trying to increase my strength again I’m doing 6days a week weight training and I’m doing 20 min cardio on the treadmill 6 incline 6speed, will be posting my meals soon
 
VMfreaks said:
Fitting in 4 meals a day at the Moment, due to my weight and height they say I need to aim 3500cal to lose weight but I’m aiming at 2500cal to be at a deficit. my meals are roughly about over 600 cal a meal I’m trying to have my last meal at 7pm, I’m trying to increase my strength again I’m doing 6days a week weight training and I’m doing 20 min cardio on the treadmill 6 incline 6speed, will be posting my meals soon
Click to expand...
@VMfreaks thats good but hard to say if what you're eating is right or wrong until you post some meals bro :) we waiting on your share please
 
VMfreaks said:
Hey guys, I’ve been constantly bloated and I think it is the R1 protein iv been taking so I cut it out on Sunday, my diet is really good I’ve been counting my calories this is my 2nd week..what can I do to get rid of this bloated stomach of mine?
Click to expand...
@VMfreaks you havent shared any meals or meal pics or updates so its hard to guess why you're bloated
and when you say "my diet is really good", we'd like to see layouts and updates please and some meal pics

for the bloat just generally speaking psyllium husk, probiotics and digestive enzymes stacked
 
VMfreaks said:
Hey guys, I’ve been constantly bloated and I think it is the R1 protein iv been taking so I cut it out on Sunday, my diet is really good I’ve been counting my calories this is my 2nd week..what can I do to get rid of this bloated stomach of mine?
Click to expand...
stop consuming things that cause your stomach to have a hard time digesting

follow a low FODMAP diet
eat some pineapple after every meal
eating a Time restricted window
 
Hey guys

You guys wanted me to share my meals this is what I ate today

Tuesday intake 2490cal
224g protein
194g carbs
32g sugar
83g fats

Breakfast 7.30am
Few blue berrys and strawberry’s and 1 green apple at 10am for fibres
Lunch 12pm
Snack 3.30pm
Dinner 7pm
 

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if you're bloating every day then it's obviously something you're eating
gotta make sure you eliminate what's bothering your stomach
 
it could be the pasta
potatoes
even the eggs could be causing the bloat
 
make sure you write down when you bloat
this way you can cross reference what you ate. it could also be the peanut butter or any oils that are in your food
 
nailing down your diet will be crucial
once you do that you'll have good energy
 
you are doing very good work
nice updates keep it up
 
stevesmi said:
stop consuming things that cause your stomach to have a hard time digesting

follow a low FODMAP diet
eat some pineapple after every meal
eating a Time restricted window
Click to expand...

I do this with pineapple and it definitely helps
 
VMfreaks said:
Hey guys, I’ve been constantly bloated and I think it is the R1 protein iv been taking so I cut it out on Sunday, my diet is really good I’ve been counting my calories this is my 2nd week..what can I do to get rid of this bloated stomach of mine?
Click to expand...
Digestive enzymes
 
VMfreaks said:
Hey guys.. just want to post some of my foods.

Lunch
I cup rice, 3 slice of turkey breast, 1/4 avocados,4 boiled eggs, little sprinkle of feta and little chillie sauce... And I’ll have a protein shake
Click to expand...
VMfreaks said:
post gym

1 serve of protein yoghurt, 1 banana , 2 tea spoons of peanut butter and 1 tea spoon of honey with a protein shake 2 scoops….
Click to expand...
VMfreaks said:
Breakfast
250ml egg whites with 2 whole eggs 2 tea spoon on tomato paste with 100g of toasted turkey breast scrambled together
Click to expand...
VMfreaks said:
Dinner
2x breast bbq chicken and 1 rice
Click to expand...
@VMfreaks great food share havent seen one from you in a while
detailed
and this is a good diea
but 1 thing
replace peanut butter with almond butter, better mix of omega fats

i would add more psyllium husk to this
 
RoidRage69 said:
Would be nice to see daily training updates with the amount of weights used on each set.
Click to expand...
I sometimes mix it up..this week I’ve been doing intense training by keeping my heart rate up because I’m trying to drop weight..I did chest and back together, what I do is if I do a working set on bench press I will continue and do a working set on a lat pull down so that equals 1 set for me with 2 muscle parts done and have about 1.5-2min break…I don’t shy away, I still try to hit maximum weight but obviously work my way to it…I reached 4 plates this week but did about 4 reps last set and dropped to 3 plates hit 8 reps dropped to 2 plates and hit 10 reps…that was a killer and back I can usually do full stack on pull downs and rows comfortably…. I will do about 4 workouts each but do it together in a set so 2 birds and 1 stone basically
 
you are a very large individual
 
you are a big boy for sure
 
keep up with the meal updates we want to see what you're eating
 
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