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Approved Log Pre-Gear Training Log

i think pics are important, i am not sure your body fat % is accurate and it is confusing
1) Steve - You think my body fat is low or high vs my guesstimate of 14-15%?

2) Can I also ask this group their thoughts on my anemic Testosterone levels posted on page 1, 289? Total crap.

3) Any further thoughts from this form on my first cycle: Anavar vs Ligandrol (LG 4033) vs Ostarine (MK 2866), if I only want to choose one of the above for 8-12 weeks?
 
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
get workout bro
 
Friday, Sep 8
weight: 149.2 lb

Peloton 7:30am: 45min - 510 calories burned, zone 2/3

Intermittent Fasting until noon.
Lunch noon: Tuna melt, 2 cans of tuna, 2 slices of cheese, broccoli florets and hummus, almonds - 77gm protein , 852 calories
Snack 2pm: Pure Protein bar, 21 gm protein
Snack 5pm: Protein shake , 2 scoops of whey protein, berries, 2 tbsp of pb, - 50gm protein
Dinner: 4oz salmon, cauliflower rice - 217 calories, 25gm protein
Macros: 187gm protein, 92 gm carbs, 93 gm fat
1905 total calories, Total day deficit 100 w/o cardio, 600 deficit w/ cardio

Shoulders - 3pm

Shoulder press - 45lbsx12reps, 50lbsx7,50lbsx8, 50lbsx10 (focus on slow methodical reps)
Lateral raise/ front raise superset on incline bench (chest against bench): 22.5lbs15/12, 25lbs12/8 reps, 25lbs 12/10 reps, 25lbs 12/11reps
Bent over incline rear shoulder raise/superset with rows - 25lbs 12x6, 25lbs 12x8,25lbs 12x12,25lbs 12x12
Facepulls-90x12,100x12,100x12,100
Rear delt machine - 100x-15,115x12,125x11,130x11
Cable lateral raise (one arm partial rarise) 15x10,20x8,25x8
Trap bar shrugs -4x12@185
Fireman carry - 4 sets with 50lb kettleballs

Everyone gonna shit on me and tell me too many sets, too much redundancy. But been doing this for 5-6 weeks now and actually seeing real development (growth and definition) in the shoulders.
like the update bro
 
Friday, Sep 8
weight: 149.2 lb

Peloton 7:30am: 45min - 510 calories burned, zone 2/3

Intermittent Fasting until noon.
Lunch noon: Tuna melt, 2 cans of tuna, 2 slices of cheese, broccoli florets and hummus, almonds - 77gm protein , 852 calories
Snack 2pm: Pure Protein bar, 21 gm protein
Snack 5pm: Protein shake , 2 scoops of whey protein, berries, 2 tbsp of pb, - 50gm protein
Dinner: 4oz salmon, cauliflower rice - 217 calories, 25gm protein
Macros: 187gm protein, 92 gm carbs, 93 gm fat
1905 total calories, Total day deficit 100 w/o cardio, 600 deficit w/ cardio

Shoulders - 3pm

Shoulder press - 45lbsx12reps, 50lbsx7,50lbsx8, 50lbsx10 (focus on slow methodical reps)
Lateral raise/ front raise superset on incline bench (chest against bench): 22.5lbs15/12, 25lbs12/8 reps, 25lbs 12/10 reps, 25lbs 12/11reps
Bent over incline rear shoulder raise/superset with rows - 25lbs 12x6, 25lbs 12x8,25lbs 12x12,25lbs 12x12
Facepulls-90x12,100x12,100x12,100
Rear delt machine - 100x-15,115x12,125x11,130x11
Cable lateral raise (one arm partial rarise) 15x10,20x8,25x8
Trap bar shrugs -4x12@185
Fireman carry - 4 sets with 50lb kettleballs

Everyone gonna shit on me and tell me too many sets, too much redundancy. But been doing this for 5-6 weeks now and actually seeing real development (growth and definition) in the shoulders.
A buck says this only
 
Saturday, Sep 9
Weight: 147.4 (huge 2lb drop)

10am 45 min peloton 520 calories burned
Abs: 4x - a) Hanging knee raises w/ 8lb dumbell 8-10 reps, b) decline sit-ups 25-30 w/ 25lb dumbbell, c) weighted rope pulldown 15-20 reps, d) 8lb weighted leg raise and pulse to sky, e) reverse crunch w/ 8lb between legs and 20lbs dumbbell in hands f) ab roller 10-15 reps to failure

Weights: 12:30pm
Back

Bodyweight Pull-ups - 15, 10, 10, 9
Hammer Row - wide grip (palms parallel to grown)/narrow (palms perpendicular to grow) 125lb/side @ 6, 6, 6, 6
Hammer Bent over Tbar - 70@12, 85@8, 85@7, 80@8 w English
Hammer front pull - 60@10, 65@10, 65@8, 70@5
D-grip lat pull-down - 105@12, 105@10, 95@12, 95@12(last 3 w body English)

Biceps
BBell curl - 65@10, 65@6, 65@6, 60@8, w cheat for last 2 reps)
Superset: Dumbbell curl /hammer -30/25@6,7 reps, 30/25@6,7, 30/25 @5.5/5 27.5/20 @6/6
Incline curls - 22.5 7, 7, 7
Super set: Spider ez bar/ tray lift w/ dumbbell (dont know what this exercise is called but blasts the peaks) - 40/35- 8/4 reps40/30 6/4, 40/25 7/6, 40/25 7/6
Single arm preacher cable - 20/12, 25@9, 30,25,20 drop set
2 sets of bent over concentration curl with 25lb dumbbells to failure

Meals:
Noon: Pure premium protein bar and Premier protein shake, 1/3 cup of almonds (post peloton meal, pre workout)
2:30: 2 cans of tuna w/ Dave’s wicket thin bread
5pm: apple w/ 2 tbsp of pb
7pm: salad w/ 6 oz of chicken, cucumbers, tomatoes, spinach mix
2x16oz IPA - yes, I had 2 beers. Not 12. Not pizza, not french fries or hot fudge sundae. Sorry guys, I like an occasional beer. Used to be a heavy drinker but still like to treat myself to a beer once a week. 560 calories. Yes, I know empty calories but i had purposely gone light on calories all day to “treat” myself with this. I am not a monk.
(And for the record when i weighed myself on Sunday morning i was down to 147.2 lbs, down 2 oz from day before)

Macros: Protein 177, Carbs 110, Fat 70
Total Calories: 2259 - 250 calories surplus w/o cardio, 250 calorie deficit with cardio
 
Last edited:
Saturday, Sep 9
Weight: 147.4 (huge 2lb drop)

10am 45 min peloton 520 calories burned
Abs: 4x - a) Hanging knee raises w/ 8lb dumbell 8-10 reps, b) decline sit-ups 25-30 w/ 25lb dumbbell, c) weighted rope pulldown 15-20 reps, d) 8lb weighted leg raise and pulse to sky, e) reverse crunch w/ 8lb between legs and 20lbs dumbbell in hands f) ab roller 10-15 reps to failure

Weights: 12:30pm
Back

Bodyweight Pull-ups - 15, 10, 10, 9
Hammer Row - wide grip (palms parallel to grown)/narrow (palms perpendicular to grow) 125lb/side @ 6, 6, 6, 6
Hammer Bent over Tbar - 70@12, 85@8, 85@7, 80@8 w English
Hammer front pull - 60@10, 65@10, 65@8, 70@5
D-grip lat pull-down - 105@12, 105@10, 95@12, 95@12(last 3 w body English)

Biceps
BBell curl - 65@10, 65@6, 65@6, 60@8, w cheat for last 2 reps)
Superset: Dumbbell curl /hammer -30/25@6,7 reps, 30/25@6,7, 30/25 @5.5/5 27.5/20 @6/6
Incline curls - 22.5 7, 7, 7
Super set: Spider ez bar/ tray lift w/ dumbbell (dont know what this exercise is called but blasts the peaks) - 40/35- 8/4 reps40/30 6/4, 40/25 7/6, 40/25 7/6
Single arm preacher cable - 20/12, 25@9, 30,25,20 drop set
2 sets of bent over concentration curl with 25lb dumbbells to failure

Meals:
Noon: Pure premium protein bar and Premier protein shake, 1/3 cup of almonds (post peloton meal, pre workout)
2:30: 2 cans of tuna w/ Dave’s wicket thin bread
5pm: apple w/ 2 tbsp of pb
7pm: salad w/ 6 oz of chicken, cucumbers, tomatoes, spinach mix
2x16oz IPA - yes, I had 2 beers. Not 12. Not pizza, not french fries or hot fudge sundae. Sorry guys, I like an occasional beer. Used to be a heavy drinker but still like to treat myself to a beer once a week. 560 calories. Yes, I know empty calories but i had purposely gone light on calories all day to “treat” myself with this. I am not a monk.
(And for the record when i weighed myself on Sunday morning i was down to 147.2 lbs, down 2 oz from day before)

Macros: Protein 177, Carbs 110, Fat 70
Total Calories: 2259 - 250 calories surplus w/o cardio, 250 calorie deficit with cardio
@DrDre71 you can add more protein to this like 5pm could be a protein bar
 
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