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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Pre-First Cycle Log

SATURDAY:

Did arms and abs and 20 mins of cardio for appetite purposes.

woke up late, as transitioning back from nights to days. reduced eating window etc.

had an epic cheat meal.

Full rack of pork ribs.

life is good bros

Cals: 4100

protein 266
330 carb
192 fat lol wow
 

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Thursday: all body

Weight 77kg

Feeling rough. Not much sleep.

Managed to get a few meals in before gym.
Had a great session.

Really pushed hard.

Missus made me some lamb souvlaki wraps.

Went out for a Malaysian dinner again lol.

Life is good

Training:
2 reps added to incline shrug
1 rep added to bicep curls
Couldn’t hit the 60kg for 5
Did 60kg by 3, 4, 4

Cable row added a rep
Shoulder press: messed up, did the lower weight, hit failure in 3 sets, final set for 20 reps. Then I realised it. Hit the higher weight for 2 sets of 10,9

Added a rep to leg extension.

Good session despite feeling absolutely rough

Definitely looking lean
 
SATURDAY:

Did arms and abs and 20 mins of cardio for appetite purposes.

woke up late, as transitioning back from nights to days. reduced eating window etc.

had an epic cheat meal.

Full rack of pork ribs.

life is good bros

Cals: 4100

protein 266
330 carb
192 fat lol wow
@jackyboy12 200 grams of a fat thats a big cheat meal :) but stay pushing

you're looking great in the pic, stay solid just keep the cheat days to 1/week max

Never eat high carbs and hi fat on same day.
@RoidRage69 lol dont hate on his cheat day bro ;)
 
Never eat high carbs and hi fat on same day.

@jackyboy12 200 grams of a fat thats a big cheat meal :) but stay pushing

you're looking great in the pic, stay solid just keep the cheat days to 1/week max


@RoidRage69 lol dont hate on his cheat day bro ;)
Facts bro.

Was long over due tbh. have pretty much stuck on plan for about 2-3 weeks now. Basically since I started this, maybe a week in, I've kinda been a good boy.

felt like it had been ages since I had a good meal out like that.

life is good
 
Sunday: Rest day mothers day.

Weird one today. Had social obligations during the day, however, body clock was adapted to nightshift life.

had to flip my sleep schedule on Sunday to prepare for day shift on Monday, so ended up having a very small eating window, and made a few sub optimal food choices due to realising about 4 hours before bedtime that I wasn't gonna hit calories.


hit 3000 cals, 250 protein.

pasta for lunch
chicken stirfry and 3 eggs for dinner
big bowl of low fat greek yogurt, 30g whey, blueberries.
Meat pie at the football, and a donut on the way home.
OH, and diced kangaroo wrap!

Lot of food, in not a lot of time. but, it's working, as MONDAY was a great training day.

Monday: Hit upper body.

Weight: 78.2kg - this is probably water weight. but it's good to see an increase. lately been stuck at 77kg for a week or so. I've plateaud at this weight in previous bulks.

Cals for monday: 2905 or 3250 if I decide at some point after writing this and going to bed to eat the last donut. I'll probably have it. we'll see.

240-250 protein
283 carb, 83 fat

BENCH: 50kg for 6, 60kg for 3, failed to hit the 4th rep - attempted twice, failed twice.
Had a 3rd crack, hit 2 reps full ROM, then pumped out 4 more reps at like fist away from my chest depth - total 6. I'll take that.

added a rep to tricep pull down
added 2 reps to lateral raise. - currently doing 6kg cable raises ( 11, 11, 20) - gonna up this weight!
added 3 reps to machine rows.
Cable one arm rows - no progress, ran out of time - maintained last weeks effort.
Shrugs: jumped up to 27.5kg's did 15,12,10 - last week did 25's for 20,20,21. I feel like the 27.5s were too heavy for me to really focus on the contraction and good form. I might switch to a barbell, and do 52.5kg instead.

Progress is good.

Tossing up the idea of going on a short mini cut. the food is becoming somewhat of a chore to eat, perhaps, do a short sharp cut, lean out. lose maybe 1.5-2kg and then back on it.

No photo of the donuts today bc I know that will rustle a few jimmies. but just imagine a delicious chocolate Krispy Kreme.
 

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nothing wrong with ribs as long as the bbq sauce is decent.
 
Thursday: all body

Weight 77kg

Feeling rough. Not much sleep.

Managed to get a few meals in before gym.
Had a great session.

Really pushed hard.

Missus made me some lamb souvlaki wraps.

Went out for a Malaysian dinner again lol.

Life is good

Training:
2 reps added to incline shrug
1 rep added to bicep curls
Couldn’t hit the 60kg for 5
Did 60kg by 3, 4, 4

Cable row added a rep
Shoulder press: messed up, did the lower weight, hit failure in 3 sets, final set for 20 reps. Then I realised it. Hit the higher weight for 2 sets of 10,9

Added a rep to leg extension.

Good session despite feeling absolutely rough
Great update
 
SATURDAY:

Did arms and abs and 20 mins of cardio for appetite purposes.

woke up late, as transitioning back from nights to days. reduced eating window etc.

had an epic cheat meal.

Full rack of pork ribs.

life is good bros

Cals: 4100

protein 266
330 carb
192 fat lol wow
Good work
 
Tuesday: legs
3000cals
Weight 77.4kg

Dropped weight for single leg press dramatically to 18kg. Focusing on rom and feeling the glute. Couldn’t do that last week. Too heavy, too much cheating. What’s the point.

Added a rep to Bulgarian split
Added a rep to regular leg press 135kg for 18
Bulgarian rdl added a rep
Regular rdl added a rep


Didn’t feel as intense as last week or as locked in.
 

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Tuesday: legs
3000cals
Weight 77.4kg

Dropped weight for single leg press dramatically to 18kg. Focusing on rom and feeling the glute. Couldn’t do that last week. Too heavy, too much cheating. What’s the point.

Added a rep to Bulgarian split
Added a rep to regular leg press 135kg for 18
Bulgarian rdl added a rep
Regular rdl added a rep


Didn’t feel as intense as last week or as locked in.
@jackyboy12 meals look very good
and dropping weight is smart if you can concentrate better
 
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