Approved Log Pre-Gear Training Log

[DrDre71]

52 yr old male. 149lbs, 5’7”, 14-15% body fat.
30+ years of recreational lifting, from low key to somewhat more intense since covid.
No experience with SARMS, HGH, or any anabolic.
Considering first cycle, would like to avoid the needle as I dip my toe in.

Current caloric intake is suggested at 2100, I try to run 300-500 caloric deficit to cut body fat down.
Typical macro breakdown = 200gm of protein, 100-150 gm of carbs, 75 gm of fat

Typical training regi men is modified Push/Pull, but I break Chest/Tri into one day and shoulders on another day. Don’t do legs.


Sep 7 - Training Log (first day of Push/Pull Cycle)
45 min of zone 2/3 peloton workout - burned 500 calories

Chest:
5 sets of incline bench press, warm up set and the sets of 5 reps
4 sets of incline DB @ 5 reps
4 sets of incline DB flys 8-10 reps
4 sets of hammer decline @ 5 reps
4 sets of cable flys at 8-10 reps
4 sets of chest focused dips at 10-12 reps

Triceps:
4 sets of cable pushdown, with 3 drop sets to failure per set (reps being 8-10 at each weight, so total of 12 sets)
4 sets of dumbell tricep extension/super set with close grip pushup - 6-10 reps/pushups to failure
4 sets of skull crushers , with close grip press to failure - 6-8 reps/8-10 reps
4 sets of Cable tricep pushdown across the body (both arms simultaneous) - 8-10 reps
4 sets of reverse grip tricep push downs - 8-10 reps to failure

 

[LittleTimeTrouble]

Do legs.

 

[stevesmi]

i like how you are getting yourself in top shape before steroids. that is smart

when you do use steroids you will be enjoy to tap into the benefits more

 

[DrDre71]

Do legs.

I am a big cyclist (as in road bike, while soon will be a ‘roid cyclist), so have good legs.

 

[RoidRage69]

52 yr old male. 149lbs, 5’7”, 14-15% body fat.
30+ years of recreational lifting, from low key to somewhat more intense since covid.
No experience with SARMS, HGH, or any anabolic.
Considering first cycle, would like to avoid the needle as I dip my toe in.

Current caloric intake is suggested at 2100, I try to run 300-500 caloric deficit to cut body fat down.
Typical macro breakdown = 200gm of protein, 100-150 gm of carbs, 75 gm of fat

Typical training regi men is modified Push/Pull, but I break Chest/Tri into one day and shoulders on another day. Don’t do legs.


Sep 7 - Training Log (first day of Push/Pull Cycle)
45 min of zone 2/3 peloton workout - burned 500 calories

Chest:
5 sets of incline bench press, warm up set and the sets of 5 reps
4 sets of incline DB @ 5 reps
4 sets of incline DB flys 8-10 reps
4 sets of hammer decline @ 5 reps
4 sets of cable flys at 8-10 reps
4 sets of chest focused dips at 10-12 reps

Triceps:
4 sets of cable pushdown, with 3 drop sets to failure per set (reps being 8-10 at each weight, so total of 12 sets)
4 sets of dumbell tricep extension/super set with close grip pushup - 6-10 reps/pushups to failure
4 sets of skull crushers , with close grip press to failure - 6-8 reps/8-10 reps
4 sets of Cable tricep pushdown across the body (both arms simultaneous) - 8-10 reps
4 sets of reverse grip tricep push downs - 8-10 reps to failure

Way too many sets for chest and tris. To much redundancy. No need to 2 different flys. Also no need to do 3 different incline excercises. Do 1 only.

 

[Eddie Haskell]

52 yr old male. 149lbs, 5’7”, 14-15% body fat.
30+ years of recreational lifting, from low key to somewhat more intense since covid.
No experience with SARMS, HGH, or any anabolic.
Considering first cycle, would like to avoid the needle as I dip my toe in.

Current caloric intake is suggested at 2100, I try to run 300-500 caloric deficit to cut body fat down.
Typical macro breakdown = 200gm of protein, 100-150 gm of carbs, 75 gm of fat

Typical training regi men is modified Push/Pull, but I break Chest/Tri into one day and shoulders on another day. Don’t do legs.


Sep 7 - Training Log (first day of Push/Pull Cycle)
45 min of zone 2/3 peloton workout - burned 500 calories

Chest:
5 sets of incline bench press, warm up set and the sets of 5 reps
4 sets of incline DB @ 5 reps
4 sets of incline DB flys 8-10 reps
4 sets of hammer decline @ 5 reps
4 sets of cable flys at 8-10 reps
4 sets of chest focused dips at 10-12 reps

Triceps:
4 sets of cable pushdown, with 3 drop sets to failure per set (reps being 8-10 at each weight, so total of 12 sets)
4 sets of dumbell tricep extension/super set with close grip pushup - 6-10 reps/pushups to failure
4 sets of skull crushers , with close grip press to failure - 6-8 reps/8-10 reps
4 sets of Cable tricep pushdown across the body (both arms simultaneous) - 8-10 reps
4 sets of reverse grip tricep push downs - 8-10 reps to failure

@DrDre71 I am happy to see this log up. perfect.

A few things we need from you to get this log going properly.

We need your full diet not just macros, think meals food when you eat it and what.
We need your full training with weights the day you do it so we can see how strong or weak you get.
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.

please also post a face blurred picture for us.

 

[DrDre71]

52 yr old male. 149lbs, 5’7”, 14-15% body fat.
30+ years of recreational lifting, from low key to somewhat more intense since covid.
No experience with SARMS, HGH, or any anabolic.
Considering first cycle, would like to avoid the needle as I dip my toe in.

Current caloric intake is suggested at 2100, I try to run 300-500 caloric deficit to cut body fat down.
Typical macro breakdown = 200gm of protein, 100-150 gm of carbs, 75 gm of fat

Typical training regi men is modified Push/Pull, but I break Chest/Tri into one day and shoulders on another day. Don’t do legs.


Sep 7 - Training Log (first day of Push/Pull Cycle)
45 min of zone 2/3 peloton workout - burned 500 calories

Chest:
5 sets of incline bench press, warm up set and the sets of 5 reps
4 sets of incline DB @ 5 reps
4 sets of incline DB flys 8-10 reps
4 sets of hammer decline @ 5 reps
4 sets of cable flys at 8-10 reps
4 sets of chest focused dips at 10-12 reps

Triceps:
4 sets of cable pushdown, with 3 drop sets to failure per set (reps being 8-10 at each weight, so total of 12 sets)
4 sets of dumbell tricep extension/super set with close grip pushup - 6-10 reps/pushups to failure
4 sets of skull crushers , with close grip press to failure - 6-8 reps/8-10 reps
4 sets of Cable tricep pushdown across the body (both arms simultaneous) - 8-10 reps
4 sets of reverse grip tricep push downs - 8-10 reps to failure

Macros for the day: protein 191, Carbs 148, Fat 86
Total Calories: 2035
Target Calories: 2014 but had benefit of a 500 calorie burn cardio workout

Meal 1 - 8:30am : Oikos triple berry protein yogurt, 25 grams whey protein, 1/4 cup of almond milk (to mix in protein powder), 1/2 cup of rolled oats
Snack: - 11am: 1/3 cup of mixed nuts
Meal 2 - 12pm, Trader Joes Turkey meatballs and Trader Joe cauliflower rice with mixed veggies
Snack 3pm : apple and 2 tablespoons of pb
Snack 5pm: Premier Protein Shake
Dinner 7pm: Salad w/ 6oz chicken
Halo ice 1/4 cup

 

[Npcclassicphysique champ]

Macros for the day: protein 191, Carbs 148, Fat 86
Total Calories: 2035
Target Calories: 2014 but had benefit of a 500 calorie burn cardio workout

Meal 1 - 8:30am : Oikos triple berry protein yogurt, 25 grams whey protein, 1/4 cup of almond milk (to mix in protein powder), 1/2 cup of rolled oats
Snack: - 11am: 1/3 cup of mixed nuts
Meal 2 - 12pm, Trader Joes Turkey meatballs and Trader Joe cauliflower rice with mixed veggies
Snack 3pm : apple and 2 tablespoons of pb
Snack 5pm: Premier Protein Shake
Dinner 7pm: Salad w/ 6oz chicken
Halo ice 1/4 cup

@DrDre71
how about your weight?
and how about the face blurred pic?

also halo ice is ice cream? you ate ice cream before bed?

meal 2 thats fine but i rather see you eat brown rice if you can
snack 3pm replace with a protein bar like quest or another fairly high protein one and add an apple
snack 5pm add 1tbsp of fish oil (drink before the shake)
dinner 7pm add nuts to this like 5 walnuts not almonds better omega 3:6 ratios

 

[Quadsweep]

yeah what is halo ice? what is in it?

 

[BodyMonster34]

bro cmon ice cream for babies, swap out for better food

 

[JasonPriest]

a cheat meal is fine, but dont' make a habit of it

 

[MONSTRO]

no ice cream for me unless its the offseason

 

[Vadim Fedorov]

your overall diet isn't bad

 

[2Thick]

keep grinding, we got your back g2g

 

[e2]

i would drop the yogurt, full of sugar

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

you can run a deficit but you need to eat healthy too

 

[chesty]

trade joes is okay but a lot of their food is highly processed

 

[ROIDDERS]

generally you will want to ease off the dirty carbs

 

[ceo]

bro halo ice got sugar i think