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Approved Log Pre-First Cycle Log

jackyboy12

V.I.P.
EVO Logger
Hello Bros here is my pre cycle log.

I am 27 years old 181cm and 75kg or 5'11 and 165lbs and work construction (formwork!)

I have been training for 10 years, but only consistently and properly for last 3 years.

I am somewhat of a hybrid athlete, over the last 3 years I have maintained some weight training alongside training for over 7 marathons and ultramarathons. When I am not in a marathon training block, I usually focus more on my bodybuilding, and will run only a couple hours a week. When I am marathon running, I body build 2-3 hours a week, and run fucking heaps.

At the moment, I am rehabbing my knees, they are a bit worn out - and as such I am only running 5km per week, and doing spin classes with old ladies on the weekend to keep my cardio up. I am also doing physio for my right hand shoulder, which has a small labrum tear - I do prescribed exercises for my shoulders, weight isn't super high, but I really slow down the reps and I get a great squeeze.

Current training:

Upper, Lower, all body and an all body rehab day. My focus this year is to get bigger, try and rest around 80kg lean, or get 75 sliced. I might train for a run at some point this year. Not sure yet.

I weight train on Monday, Tuesday, Thursday and Friday. Wednesday Is a yoga day, Saturday is a spin class with the old girls lol and Sunday is just yoga and walking. I will usually fit two runs in per week on Tuesday and friday.

Diet: Currently mild surplus on 3200-3400 calories (3400 if I'm at work, otherwise 3200) and about 180g-200g of protein a day - the rest goes to carbs and probably 70-100g of fat a day. I track and weight everything on my fitness pal. This puts me on track to gain about half a pound a week.

Supplements:

Zinc, magnesium, 5000 iu vitamins D's, ashwaghanda, melatonin, 4 fish oils, a multi, and finasteride for the hair lols.

I train before work in the morning, I don't take caffeine Preworkout supplements, just a little bit of non stim beta alanine.

I average 8-8.5 hours of sleep every night.

Thinking about jumping on the secret sauce, as I really enjoy what I do, but would love to recover better. I am worn out with my current workload, and would like to add more shit. I just wake up sore and am tired often. I'd love to pick up more gym time, or maybe a bit of martial arts a couple days a week. Just wanna feel super amazing. I wanna be able to smash work and then smash gym, wake up feeling great and smash it all over again. I fucked around the first 7 years of my training and am playing catch up. Yeah you can do well natty, and I have long ways to go before hitting my limits, If I did what I do now back then, I reckon I'd be alright, but I didn't.

I like how I look too, I've got reverse body dysmorphia. Even though I'm ultra skinny I reckon I look like a champion lol, but would like to be bit bigger and stronger.

also, want to keep my fertility, I kinda wanna shoot a few live ones out in about 2-3 years, but also be jacked as fuck while still young.

pic is me this Thursday PRE easter weekend of mass easter egg inhalation.

What else should I include bros?
 

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Hello Bros here is my pre cycle log.

I am 27 years old 181cm and 75kg or 5'11 and 165lbs and work construction (formwork!)

I have been training for 10 years, but only consistently and properly for last 3 years.

I am somewhat of a hybrid athlete, over the last 3 years I have maintained some weight training alongside training for over 7 marathons and ultramarathons. When I am not in a marathon training block, I usually focus more on my bodybuilding, and will run only a couple hours a week. When I am marathon running, I body build 2-3 hours a week, and run fucking heaps.

At the moment, I am rehabbing my knees, they are a bit worn out - and as such I am only running 5km per week, and doing spin classes with old ladies on the weekend to keep my cardio up. I am also doing physio for my right hand shoulder, which has a small labrum tear - I do prescribed exercises for my shoulders, weight isn't super high, but I really slow down the reps and I get a great squeeze.

Current training:

Upper, Lower, all body and an all body rehab day. My focus this year is to get bigger, try and rest around 80kg lean, or get 75 sliced. I might train for a run at some point this year. Not sure yet.

I weight train on Monday, Tuesday, Thursday and Friday. Wednesday Is a yoga day, Saturday is a spin class with the old girls lol and Sunday is just yoga and walking. I will usually fit two runs in per week on Tuesday and friday.

Diet: Currently mild surplus on 3200-3400 calories (3400 if I'm at work, otherwise 3200) and about 180g-200g of protein a day - the rest goes to carbs and probably 70-100g of fat a day. I track and weight everything on my fitness pal. This puts me on track to gain about half a pound a week.

Supplements:

Zinc, magnesium, 5000 iu vitamins D's, ashwaghanda, melatonin, 4 fish oils, a multi, and finasteride for the hair lols.

I train before work in the morning, I don't take caffeine Preworkout supplements, just a little bit of non stim beta alanine.

I average 8-8.5 hours of sleep every night.

Thinking about jumping on the secret sauce, as I really enjoy what I do, but would love to recover better. I am worn out with my current workload, and would like to add more shit. I just wake up sore and am tired often. I'd love to pick up more gym time, or maybe a bit of martial arts a couple days a week. Just wanna feel super amazing. I wanna be able to smash work and then smash gym, wake up feeling great and smash it all over again. I fucked around the first 7 years of my training and am playing catch up. Yeah you can do well natty, and I have long ways to go before hitting my limits, If I did what I do now back then, I reckon I'd be alright, but I didn't.

I like how I look too, I've got reverse body dysmorphia. Even though I'm ultra skinny I reckon I look like a champion lol, but would like to be bit bigger and stronger.

also, want to keep my fertility, I kinda wanna shoot a few live ones out in about 2-3 years, but also be jacked as fuck while still young.

pic is me this Thursday PRE easter weekend of mass easter egg inhalation.

What else should I include bros?
@jackyboy12 great start to your log I'm liking this already.
And we all have body dysmorphia issues, you're in the right place for that, we're after all bodybuilders ;)

please share more details with us

diet, first tell us your meals foods and when you eat them
training, please tell us exercises reps sets and details on cardio
this is is ongoing for a few weeks we need to see your base
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.


on pictures
please share pics of your meals
pics of training if you can
pics of your supps

its a start and share more details and thoughts as you go, along with goals
 
Upper body day (Monday 1st April)

First day back to some what normality after easter weekend. enjoying some much needed time off work.

Training: Got up early and did 6km run with buddies, haven't done a run like this for ages, felt good, stimulated appetite.

Came home, followed that up with 20 minute of recovery yoga

Hit upper body before lunch:

1x 90 second Plank


assisted pull ups
3 sets of 8-10 with 18kg assistance
(have gone to assisted due to a bit of bicep tendonitis pain at work) Feels good though

Cable standing row: rehab exercise
32kg x 12 reps
32kg x 12 reps
32kg x 16 reps

plate loaded Machine seated row - (changed gyms recently, I can only do half the weight I usually do on this machine/exercise)
30kg by 8 reps
30kg x 8
30kg x 9

Barbell bench press:
always been weak with this
40kg x 9
45kg x 9
45 kg x 10

one arm tricep pulldowns:
14kg x 10-12 reps 3 sets

Cable lateral raise
4.5kg x 15 reps
6kg x 11 reps
6 kg x 13 reps

DB SHRUGS: 25kg by 15- 12 reps - 3 sets

Diet: 3200 calories until I go back to work.

Breakfast: rolled Oats with light milk blue berries and whey protein added 25-30g's of bullshit cereal for taste. 715Calores
SMOKO: Kimchi fried rice w/ egg bacon 500 Calories (home made!)
LUNCH: lean Beef pasta 713 calories - have this every day pretty much
Dinner: Teriyaki chicken and rice: 630 cals
Desert lol: Brownies and iceream 504 calories
Misc: had 302 calories of easter eggs throughout the day

Lot cleaner than the weekend, still a little bloated from a big weekend of eating poorly. great gym session though.

Weight as of Monday was 77kg (jumped from 75kg in 3 days)
 

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Upper body day (Monday 1st April)

First day back to some what normality after easter weekend. enjoying some much needed time off work.

Training: Got up early and did 6km run with buddies, haven't done a run like this for ages, felt good, stimulated appetite.

Came home, followed that up with 20 minute of recovery yoga

Hit upper body before lunch:

1x 90 second Plank


assisted pull ups
3 sets of 8-10 with 18kg assistance
(have gone to assisted due to a bit of bicep tendonitis pain at work) Feels good though

Cable standing row: rehab exercise
32kg x 12 reps
32kg x 12 reps
32kg x 16 reps

plate loaded Machine seated row - (changed gyms recently, I can only do half the weight I usually do on this machine/exercise)
30kg by 8 reps
30kg x 8
30kg x 9

Barbell bench press:
always been weak with this
40kg x 9
45kg x 9
45 kg x 10

one arm tricep pulldowns:
14kg x 10-12 reps 3 sets

Cable lateral raise
4.5kg x 15 reps
6kg x 11 reps
6 kg x 13 reps

DB SHRUGS: 25kg by 15- 12 reps - 3 sets

Diet: 3200 calories until I go back to work.

Breakfast: rolled Oats with light milk blue berries and whey protein added 25-30g's of bullshit cereal for taste. 715Calores
SMOKO: Kimchi fried rice w/ egg bacon 500 Calories (home made!)
LUNCH: lean Beef pasta 713 calories - have this every day pretty much
Dinner: Teriyaki chicken and rice: 630 cals
Desert lol: Brownies and iceream 504 calories
Misc: had 302 calories of easter eggs throughout the day

Lot cleaner than the weekend, still a little bloated from a big weekend of eating poorly. great gym session though.

Weight as of Monday was 77kg (jumped from 75kg in 3 days)
@jackyboy12 nice training day I see you got mostly low reps
add 20-25 rep sets for volume

also on the diet
looks good today
but easter eggs etc not a good day
lets see tomorrow how you do share more

and meal pics too
 
good start to the log but like so many others don't forget those fruits and vegetables
 
Hello Bros here is my pre cycle log.

I am 27 years old 181cm and 75kg or 5'11 and 165lbs and work construction (formwork!)

I have been training for 10 years, but only consistently and properly for last 3 years.

I am somewhat of a hybrid athlete, over the last 3 years I have maintained some weight training alongside training for over 7 marathons and ultramarathons. When I am not in a marathon training block, I usually focus more on my bodybuilding, and will run only a couple hours a week. When I am marathon running, I body build 2-3 hours a week, and run fucking heaps.

At the moment, I am rehabbing my knees, they are a bit worn out - and as such I am only running 5km per week, and doing spin classes with old ladies on the weekend to keep my cardio up. I am also doing physio for my right hand shoulder, which has a small labrum tear - I do prescribed exercises for my shoulders, weight isn't super high, but I really slow down the reps and I get a great squeeze.

Current training:

Upper, Lower, all body and an all body rehab day. My focus this year is to get bigger, try and rest around 80kg lean, or get 75 sliced. I might train for a run at some point this year. Not sure yet.

I weight train on Monday, Tuesday, Thursday and Friday. Wednesday Is a yoga day, Saturday is a spin class with the old girls lol and Sunday is just yoga and walking. I will usually fit two runs in per week on Tuesday and friday.

Diet: Currently mild surplus on 3200-3400 calories (3400 if I'm at work, otherwise 3200) and about 180g-200g of protein a day - the rest goes to carbs and probably 70-100g of fat a day. I track and weight everything on my fitness pal. This puts me on track to gain about half a pound a week.

Supplements:

Zinc, magnesium, 5000 iu vitamins D's, ashwaghanda, melatonin, 4 fish oils, a multi, and finasteride for the hair lols.

I train before work in the morning, I don't take caffeine Preworkout supplements, just a little bit of non stim beta alanine.

I average 8-8.5 hours of sleep every night.

Thinking about jumping on the secret sauce, as I really enjoy what I do, but would love to recover better. I am worn out with my current workload, and would like to add more shit. I just wake up sore and am tired often. I'd love to pick up more gym time, or maybe a bit of martial arts a couple days a week. Just wanna feel super amazing. I wanna be able to smash work and then smash gym, wake up feeling great and smash it all over again. I fucked around the first 7 years of my training and am playing catch up. Yeah you can do well natty, and I have long ways to go before hitting my limits, If I did what I do now back then, I reckon I'd be alright, but I didn't.

I like how I look too, I've got reverse body dysmorphia. Even though I'm ultra skinny I reckon I look like a champion lol, but would like to be bit bigger and stronger.

also, want to keep my fertility, I kinda wanna shoot a few live ones out in about 2-3 years, but also be jacked as fuck while still young.

pic is me this Thursday PRE easter weekend of mass easter egg inhalation.

What else should I include bros?
Based on the photo - more food.
 
LEG DAY:

Had a really great session today. went hard. Trained in the Morning after breakfast. did a 2.5km run/walk after lunch.
Weight 76.1 KG

Leg press:
3 sets of 10-12 115kg

Bulgarian split squat

40kg x 8
40kg x 8
45kg x 8

Bulgarian dumbbell RDL:

10kg (each hand) x 10
12.5kg x 7
12.6kg x 9

Barbell RDL:
50kg x 10
50kg x 10
50kg x 13

Deadbugs: 3 sets to failure

Barbell hip thrust:

60kg x 10
90kg x 10
90kg x 12

Seated calf raise:
50kg x 15
60kg x 12
60kg x 12

did two sets of wrist curls to failure and 2 sets of shrugs to failure - cos why not ay
Diet was good today. 3250 calories

Breaky: oats with jam and PB 779 calories
SMOKO's: white bread low fat cheese can of tuna sandwich and a bowl of tuna and rice w/ kimchi 508 calories
LUNCH: lean beef pasta added 692 calores
Dinner: Chicken teriyaki stir fry and rice 565 calories
Desert: Brownies and ice cream and some easter eggs lol 772 calories


keen to jump on a cycle of test only this month, for about 12-15 weeks. Come off, PCT, keep bulking until September - do a 3 month mini cut till December, then hit a another grow cycle in the Aussie summer December/Jan.
 

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eat slower and drink a lot of water
this way you don't overeat
 
Your rice meal looks pretty good
rice are good sources of carbs
 
legs are looking pretty swole
I like it they're not crazy big but they are very solid
 
monstrous says you have the potential to Go Pro in a couple years
definitely keep pushing
 
you're getting a good amount of carbs and protein
but I would definitely say drop the junky foods from more foods and veggies that will go a long way
 
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