Approved Log Road to my first cycle LOG

[LevButlerov]

Spot on mate it is extra lean mince (ground beef) but they’re for the wifey. The chicken satay meals are mine. Roughly 40g jasmine rice dry weight and 175g chicken breast raw. Gets the healthy fats from the organic peanut butter and coconut milk.

Yeah I started noticing in in my progress photos from the back, Kinda making me look slightly twisted from the front. The deconstructed Shepards pie on the left is the wife’s, macros are aimed for her. The satay chicken and rice is mine, lunches for this week. Easy meal done in the slow cooker and I can just do my rice portions and divide it all up at the end. The only meal I have for the day that I include deliberate carbs, I’ll post recipe and macros

You're making progress no matter what, and the food is legit I love to see meal prep

 

[Allupfromhere]

You're making progress no matter what, and the food is legit I love to see meal prep

Thanks bro!

 

[Eddie Haskell]

Thanks bro!

waiting to see you cardio up man

 

[Allupfromhere]

Out the gates hot this morning brother got the hour in and just over 15kms

 

[Eddie Haskell]

Out the gates hot this morning brother got the hour in and just over 15kms

15kms cardio?

 

[Allupfromhere]

15kms cardio?

 

[Eddie Haskell]

View attachment 64922

I'm impressed WOW!

 

[ballin2504]

Food pics look good

 

[Allupfromhere]

Rest day for me yesterday so not much to report. First day of the dedicated hour of fasted cardio and getting some good nutrition in to start the week.

Cals and macros;
Cals 2239
Protein 221
Carbs 84
Fats 125.

Hitting the cardio as hard as my workouts for the next 6 weeks as trying to lean out as much as possible before the start of my next log.

 

[Allupfromhere]

3:30am cardio done and dusted. Not sure if the 15kms is accurate but it’s all I got to go off lol. Did feel some tightness in my right knee around the 20 minute mark which is strange. I’m using the elliptical for the morning cardio as it should be easier on the joints. See how tomorrow goes may end up using the max incline treadmill moving forward. Will post food and todays workout this evening.

 

[25homes]

Doing great

 

[Pigsy]

Nice detailed log brother

 

[Eddie Haskell]

Rest day for me yesterday so not much to report. First day of the dedicated hour of fasted cardio and getting some good nutrition in to start the week.

Cals and macros;
Cals 2239
Protein 221
Carbs 84
Fats 125.

Hitting the cardio as hard as my workouts for the next 6 weeks as trying to lean out as much as possible before the start of my next log.

3:30am cardio done and dusted. Not sure if the 15kms is accurate but it’s all I got to go off lol. Did feel some tightness in my right knee around the 20 minute mark which is strange. I’m using the elliptical for the morning cardio as it should be easier on the joints. See how tomorrow goes may end up using the max incline treadmill moving forward. Will post food and todays workout this evening.
View attachment 65002

On the tight knee, tomorrow make sure to warm up the knees more with stretching before you start, maybe just stiff

 

[Allupfromhere]

On the tight knee, tomorrow make sure to warm up the knees more with stretching before you start, maybe just stiff

Will do definitely! Was a little concerned early morning at work but the tightness went away pretty early which was a relief.

 

[Allupfromhere]

Arms

Tricep push down
3 building warm up sets

Working sets
12@68
12@68
10@68##

Alternating db curls

Warmed the elbows right up today before these.

Working sets

[email protected]
[email protected]
[email protected]#/20@5##
Biceps were full as fuck after these sets it almost hurt.


Skull crushers/ close grip press superset

12@35/12@35kg>+2 reps on both
12@35/12@35
10@35/8@35> +4 reps on the skull crush & +2 on the close grip

Preacher curls ez bar

8@35kg
8@35>+1 reps
7@35>+2 reps


Body weight dips

12
10
10#>+3 more hear this week.


Single arm cable curls

[email protected] each arm
[email protected]
[email protected]

Good controlled quality reps here. Will be increasing weight here next week for sure.

 

[Allupfromhere]

Food for the day;

Nothing too different here today as the meals have been prepped for the week mostly. I’ll swap food around weekly rather than daily as it is much easier for consistency.

First meal was 5 eggs and half an avocado

Lunch was the prepped satay chicken with rice

Third meal was yoghurt, walnuts and wpi shake.

Dinner, trusty rib eye steak and steamed green vegetables

Total cals 2292
Protein 223
Carbs 98
Fats 223

Need to come up with another meal for breakfast that’s high in protein and good fats. Don’t really want many carbs at all with this meal as I aim to get the carbs for the day around lunch. Don’t get me wrong I love the eggs but would be beneficial nutrition wise to swap things up now and then.

 

[Allupfromhere]

Fats 223

Sorry 123g fats

 

[RoySimpson]

Chest


Flat Db bench press

10@20kg
5@30kg
[email protected]

Working sets
7@40kg
6@40

Would have liked more but was my first time pushing this weight with dumbbells, try and push it further next week.



Incline bench press

Acclimation set here to feel the movement
8@60

Then onto the working sets
8@70
5@80# > bumped the weight here but it was too much after moving up on the db press
7@70#

Decline hammer strength
10@80kg
10@90> +10kg
9@90##

Weights up this week here too.

Db pec flys

12@15
12@15> +2 reps
10@15# > +2 reps here also


Side lateral raises (want to hit these twice a week)

10@10/20@5kg
10@10/20@5

I make sure I get all these reps out even if I have to pause to get there


Standing Calf raisers

15@115kg
15@125
15@125
13@125##
9@125##


30 mins max incline treadmill to close it up.

As of Monday I think I will seperate my cardio and weights. Just spending too long in the gym of an afternoon and still have a responsibility to the family. So moving forward will be 1 hour of fasted cardio early am before work and weights in the arvo.

@Allupfromhere awesome work right here!

 

[Npcclassicphysique champ]

Arms

Tricep push down
3 building warm up sets

Working sets
12@68
12@68
10@68##

Alternating db curls

Warmed the elbows right up today before these.

Working sets

[email protected]
[email protected]
[email protected]#/20@5##
Biceps were full as fuck after these sets it almost hurt.


Skull crushers/ close grip press superset

12@35/12@35kg>+2 reps on both
12@35/12@35
10@35/8@35> +4 reps on the skull crush & +2 on the close grip

Preacher curls ez bar

8@35kg
8@35>+1 reps
7@35>+2 reps


Body weight dips

12
10
10#>+3 more hear this week.


Single arm cable curls

[email protected] each arm
[email protected]
[email protected]

Good controlled quality reps here. Will be increasing weight here next week for sure.

training is a win with the control but I would close all training with planks

 

[Npcclassicphysique champ]

Food for the day;

Nothing too different here today as the meals have been prepped for the week mostly. I’ll swap food around weekly rather than daily as it is much easier for consistency.

First meal was 5 eggs and half an avocado

Lunch was the prepped satay chicken with rice

Third meal was yoghurt, walnuts and wpi shake.

Dinner, trusty rib eye steak and steamed green vegetables

Total cals 2292
Protein 223
Carbs 98
Fats 223

Need to come up with another meal for breakfast that’s high in protein and good fats. Don’t really want many carbs at all with this meal as I aim to get the carbs for the day around lunch. Don’t get me wrong I love the eggs but would be beneficial nutrition wise to swap things up now and then.

223 on protein and 123 on fats thats good you're almost ketogenic
try to cut carbs even more to around 50 and keep fats around 120-150 to go ketogenic

Sorry 123g fats