Approved Log Road to my first cycle LOG

[Allupfromhere]

Pull day 1

10 mins warm up cardio

Rack pull
5@60
5@100
5@120
5@160

Went for 170 today, pulled it off the hooks and the weight felt ok. Got down and as I went to pull it back up I felt a pinch in the lower back. Left it on the arms and unloaded it there. Was nervous to unclip my belt but wasn’t as bad as I thought. Still uncomfortable but was able to continue the workout. I opt for rack pulls over deadlift as I have a half bulged l4-l5 from a work accident 10 years back and going all the way down with deads is a little risky, fingers crossed it’s only uncomfortable today.



ISO lateral high row

12@80kg
12@80
9@90#

Bumped the weight up on the last set here to get to failure as I was moving the 80kg fairly easily.



ISO lateral row

5@80 to get a feel for it.
10@120kg
10@120
8@120#

Reverse peck deck flys

12@54
12@54
12@54
8@54#

Shrugs

12@120
12@160
12@160
8@160

Done these on the hammer strength lying chest press machine as it allowed me to start the movement at height instead of bending down, back was in a little pain by now.


Seated db curls

[email protected]
[email protected]
[email protected]#/10@5

Last set to failure then halve the weight and push for the same amount of reps.

Cable curls

12@10
12@10
10@10#

2 second concentric, 1/2 sec pause at the top and 3 second negative.

Lower back was giving me heaps after the workout so didn’t get any cardio in for the day.

 

[Eddie Haskell]

Now I was trying to play catch up for the workouts missed last 2 days and decided to move to a ppl split. Honestly really enjoyed swapping this up like this and feel I might keep this spilt moving forward until I cycle. Will see how I go and progress maybe even continue this spilt on my cycle.


Push

Flat db press
Warm ups
10@20kg’s
5@30kgs

Working sets
[email protected]
[email protected] 1rir
[email protected]#

I can definitely push more weight here but I struggle to get them up. Once they’re up I’m fine but don’t wanna risk injury throwing them up as I train by myself.



Incline bench press
Acclimation set here to see what I’ve got in me.
5@60kg

Working sets
8@70
8@70
6@70#


Incline db fly

12@15
12@15
10@15#

Db side lateral raises


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

Single cable lateral raises with pause

[email protected]
[email protected]
[email protected] right - [email protected] left

1/2 pause at the top every rep, 3 sec negative.



Skull crusher/ close grip press super set

8@35/10@35
8@35/10@35
8@35/8@35##


Tricep press down

10@68kg
10@68kg
10@68/10@32

Honestly loved this workout, I feel like I get the better exercises in and eliminate some junk volume.

Body feeling good, shirts are getting looser around the trunk and tightening up upstairs.View attachment 65423

Pull day 1

10 mins warm up cardio

Rack pull
5@60
5@100
5@120
5@160

Went for 170 today, pulled it off the hooks and the weight felt ok. Got down and as I went to pull it back up I felt a pinch in the lower back. Left it on the arms and unloaded it there. Was nervous to unclip my belt but wasn’t as bad as I thought. Still uncomfortable but was able to continue the workout. I opt for rack pulls over deadlift as I have a half bulged l4-l5 from a work accident 10 years back and going all the way down with deads is a little risky, fingers crossed it’s only uncomfortable today.



ISO lateral high row

12@80kg
12@80
9@90#

Bumped the weight up on the last set here to get to failure as I was moving the 80kg fairly easily.



ISO lateral row

5@80 to get a feel for it.
10@120kg
10@120
8@120#

Reverse peck deck flys

12@54
12@54
12@54
8@54#

Shrugs

12@120
12@160
12@160
8@160

Done these on the hammer strength lying chest press machine as it allowed me to start the movement at height instead of bending down, back was in a little pain by now.


Seated db curls

[email protected]
[email protected]
[email protected]#/10@5

Last set to failure then halve the weight and push for the same amount of reps.

Cable curls

12@10
12@10
10@10#

2 second concentric, 1/2 sec pause at the top and 3 second negative.

Lower back was giving me heaps after the workout so didn’t get any cardio in for the day.

@Allupfromhere looking great in the pic, strong

rows did good and overall training is on point

 

[Allupfromhere]

Been absent this week on the log, hurt my back in the gym at the start of the week and had a massive week at work to knock everything over before finishing up for the year. Diet stayed strong though was about all I could try to stay on-top of.

I have a 2 week holiday with the family away in the caravan so normal workouts are going to be substituted as I will be travelling remote coastlines here in Aus. Will sneak a gym session when we travel through main townships though and will be staying active with fasted cardio every morning. Apart from this is there anything else I should approach training wise to keep things morning forward? Should I look into body weight workouts or just focus on the cardio for the 2 weeks? Any advice welcome!

 

[Allupfromhere]

Back at it today, was good to get back in the gym without losing too much momentum. Did adjust a few things just to ease the lower back into it though but overall felt really good. Don’t feel like I will have any dramas moving forward.

Lower 1

10 mins incline treadmill warmup

Quad extension warm up sets
2x20@25kg


Db split squats

12@10kg db’s
12@10
12@10


Barbell RDL

10@40kg warmup

10@70kg
10@70
10@70
Dropped the weight back here today as I wasn’t to test the water with my lower back. Don’t want any other setbacks after the last week.


Leg press


10@80kg acclimation set


12@140kg
12@140
11@140
Again opted for more volume at lower weight just to get the ball rolling again.

Seated hamstring curl

15@45kg
15@45
15@45
11@45##


Quad extensions

12@55kg
12@55
12@55
9@55##



30mins max incline treadmill to finish off.

 

[Allupfromhere]

Breakfast for the day with wpi shake

 

[LevButlerov]

Back at it today, was good to get back in the gym without losing too much momentum. Did adjust a few things just to ease the lower back into it though but overall felt really good. Don’t feel like I will have any dramas moving forward.

Lower 1

10 mins incline treadmill warmup

Quad extension warm up sets
2x20@25kg


Db split squats

12@10kg db’s
12@10
12@10


Barbell RDL

10@40kg warmup

10@70kg
10@70
10@70
Dropped the weight back here today as I wasn’t to test the water with my lower back. Don’t want any other setbacks after the last week.


Leg press


10@80kg acclimation set


12@140kg
12@140
11@140
Again opted for more volume at lower weight just to get the ball rolling again.

Seated hamstring curl

15@45kg
15@45
15@45
11@45##


Quad extensions

12@55kg
12@55
12@55
9@55##



30mins max incline treadmill to finish off.

@L1keapunt quads are very nicely pumped today

 

[LevButlerov]

Breakfast for the day with wpi shake
View attachment 66470

what kind of bread is this?

 

[stevesmi]

Man I like that breakfast a lot I use a specific type of Keto bread which is made from natural ingredients

 

[Allupfromhere]

@L1keapunt quads are very nicely pumped today

Yeah the first lower for the week is more quad focused and the second will be hamstring glute focused. Thanks brother

what kind of bread is this?

Wholegrain sourdough, I hardly ever incorporate bread into my nutrition, so I one off surely couldn’t hurt lol.

 

[Allupfromhere]

Some yoghurt and berries for the afternoon

 

[Mobster]

Back at it today, was good to get back in the gym without losing too much momentum. Did adjust a few things just to ease the lower back into it though but overall felt really good. Don’t feel like I will have any dramas moving forward.

Lower 1

10 mins incline treadmill warmup

Quad extension warm up sets
2x20@25kg


Db split squats

12@10kg db’s
12@10
12@10


Barbell RDL

10@40kg warmup

10@70kg
10@70
10@70
Dropped the weight back here today as I wasn’t to test the water with my lower back. Don’t want any other setbacks after the last week.


Leg press


10@80kg acclimation set


12@140kg
12@140
11@140
Again opted for more volume at lower weight just to get the ball rolling again.

Seated hamstring curl

15@45kg
15@45
15@45
11@45##


Quad extensions

12@55kg
12@55
12@55
9@55##



30mins max incline treadmill to finish off.

My DL on Friday was a test for me too. Side issue is I get blood in the lower gut issue straining. Only exercise which does it.

 

[CypherOCE]

Mate you are bloody killing it.

Keep up the solid work

 

[Allupfromhere]

Thank you my brother!
Hope you not getting banging yourself up too much brother @CypherOCE noticed in your log some injuries were lurking the doorstep. Take care of yourself brother I really enjoy following your journey ya weapon

 

[CypherOCE]

Thank you my brother!
Hope you not getting banging yourself up too much brother @CypherOCE noticed in your log some injuries were lurking the doorstep. Take care of yourself brother I really enjoy following your journey ya weapon

Getting absolutely dicked down with small little injuries but glad the work year is over and I’m back in day shift from the 6th just have to find a new training time since I can’t do it at 10am anymore

gotta stay on the wagon for another 5/6 weeks then call it a day and get the nuts working again

 

[Allupfromhere]

Getting absolutely dicked down with small little injuries but glad the work year is over and I’m back in day shift from the 6th just have to find a new training time since I can’t do it at 10am anymore

gotta stay on the wagon for another 5/6 weeks then call it a day and get the nuts working again

We will always make time bro haha, plenty of gains left in 6 weeks legend and on the bright side you get to look forward to the next cycle haha

 

[LevButlerov]

Yeah the first lower for the week is more quad focused and the second will be hamstring glute focused. Thanks brother

Wholegrain sourdough, I hardly ever incorporate bread into my nutrition, so I one off surely couldn’t hurt lol.

sourdough is yeast free so perfect brother

 

[LevButlerov]

View attachment 66490
Some yoghurt and berries for the afternoon

add a scoop of protein to that yogurt brother

 

[zedhed]

The back is the worst thing to hurt.
Along with the neck, hopefully you feel better.

 

[caligirl85]

Sounds like you have a fun little holiday with your family.

You can do some push-ups along the coast, maybe on the beach.

 

[Shrine]

Fasted cardio is a great way to stay lean even while on vacation.
Enjoy it man. Sounds like an awesome experience.