Approved Log Road to my first cycle LOG

[Npcclassicphysique champ]

Todays workout

Shoulders;

10 mins cardio warmup

Seated barbell press;

3 warm up sets
15 x 35kg
10 x 40
5 x 45

2 working sets
7 x 50kg
6 x 50

Really though I would have been able to add weight this week but had to dig deep just to match last week. A bit disappointing.

Single arm side db raises;

Working sets
16 x 12.5kg
12 x 12.5

Grabbed the 15’s first up but knew straight away I wasn’t going to be able to execute proper form so dropped back. Was surprised I was able to get 16 reps out. Should have just bit down and pushed through with the 15’s. I won’t give myself a choice next week.

Rear delt flys (machine)

Working sets;
10 x 54kg
9 x 54
7 x 54

I add some an exercises after each shoulder workout;

5 sets of decline sit ups:
12
12
10
10
10

Didn’t feel that strong today. I think missing last mid week rest day is catching up. Had to adjust the split for the fortnight so I didn’t miss any workouts due heading away for the long weekend with the fam here in Aus. Would be 1 rest day for 10 days of training, definitely keen to get the normal split back but wasn’t willing to miss a workout lol.


Food was stock standard, though tomorrow am going to shorten up the feeding window as suggested by Eddie for a few weeks and see what influence it has coming into my next scan. Keep grinding to get under 15%.

@Allupfromhere good training day you gotta start somewhere bro
and not feeling strong? whats your food intake thats likely the issue

 

[stevesmi]

not a bad shoulder workout at all

 

[Allupfromhere]

@Allupfromhere good training day you gotta start somewhere bro
and not feeling strong? whats your food intake thats likely the issue

Started a on a reverse diet 7 weeks ago with a coach im working with at the moment. Cut it right back to 1500cals for the first 2 weeks and have increased daily calories each week as long as I was still losing weight and hunger was present. Currently around 2500ish

Food for the day;

Intra, burn and super greens before workout.
some eaa’s and electrolytes during. 3:30am

5-6am
Breakfast is a smoothie;
50g pinapple
50g mango
50g blueberries
40g oats
10g natural honey
1 scoop wpi

9:30am
First snack;
50g beef jerky
Kiwi

12.30pm
Lunch;
200g skinless chicken breast
Mission lite wrap
Leafy greens
Low cal aoli (30cal per serve)

3:30pm
Afternoon snack;
Protein shake
70g tuna
Apple

6:30pm
Dinner;
250g eye fillet steak
200g carb lite potato
100-150g green veg

 

[Mobster]

Shoulders for me too today

 

[Allupfromhere]

Shoulders for me too today

My entire workout weight is probably in just one of your sets mobster haha your an animal

 

[Npcclassicphysique champ]

Started a on a reverse diet 7 weeks ago with a coach im working with at the moment. Cut it right back to 1500cals for the first 2 weeks and have increased daily calories each week as long as I was still losing weight and hunger was present. Currently around 2500ish

Food for the day;

Intra, burn and super greens before workout.
some eaa’s and electrolytes during. 3:30am

5-6am
Breakfast is a smoothie;
50g pinapple
50g mango
50g blueberries
40g oats
10g natural honey
1 scoop wpi

9:30am
First snack;
50g beef jerky
Kiwi

12.30pm
Lunch;
200g skinless chicken breast
Mission lite wrap
Leafy greens
Low cal aoli (30cal per serve)

3:30pm
Afternoon snack;
Protein shake
70g tuna
Apple

6:30pm
Dinner;
250g eye fillet steak
200g carb lite potato
100-150g green veg

@Allupfromhere you havent changed food? this seems like the same post from a few days ago
a few clear changes you need, more fats and less fructose imo

 

[Allupfromhere]

@Allupfromhere you havent changed food? this seems like the same post from a few days ago
a few clear changes you need, more fats and less fructose imo

Haha sorry I did copy and paste the other days food as the meal plan I’m on is the exact same each day and is revised once a week to see if we add more calories or if we need hunger to catch up first, Providing I’m still losing weight. It’s difficult to stray away from the plan my coach has me on as for one; my education with nutrition is adolescent and two; I’ve been getting really good results in the 7 weeks I’ve been with him. I do really want to see my remaining 5 weeks through according to his game plan (as I have already paid for the 3 months) and then hopefully I have educated myself enough to then begin to look into experimenting different approaches with both nutrition and training from absorbing all the experience available from the Evo fam.
The more I research the more I realise I’m just at the beginning of my journey, but better late then never hey!

 

[Masonic Bodybuilder]

Just keep grinding man. You won't always feel the strongest in the gym but you got the work done.

 

[Austin316]

looking really good on the food

 

[sambee38]

lots of good quality fruits and veggies I like it

 

[BookerTNY]

dinner sounds really good I fill a state gotta post the picture of that

 

[Arabian]

nothing better than steak and potatoes

 

[Zyglamail]

I like that you're experimenting with the nutrition that's smart

 

[Shrine]

keep up the good work man let's see a good training session update

 

[caligirl85]

looks like you hit your shoulders pretty good I like it

 

[zedhed]

smart job spending 10 minutes with the warm-up

 

[Allupfromhere]

Just keep grinding man. You won't always feel the strongest in the gym but you got the work done.

Thanks mate, always trying to get after it

smart job spending 10 minutes with the warm-up

Yeah the warm up is non negotiable for me always need to get some heat in the body to start up haha.

 

[Npcclassicphysique champ]

Haha sorry I did copy and paste the other days food as the meal plan I’m on is the exact same each day and is revised once a week to see if we add more calories or if we need hunger to catch up first, Providing I’m still losing weight. It’s difficult to stray away from the plan my coach has me on as for one; my education with nutrition is adolescent and two; I’ve been getting really good results in the 7 weeks I’ve been with him. I do really want to see my remaining 5 weeks through according to his game plan (as I have already paid for the 3 months) and then hopefully I have educated myself enough to then begin to look into experimenting different approaches with both nutrition and training from absorbing all the experience available from the Evo fam.
The more I research the more I realise I’m just at the beginning of my journey, but better late then never hey!

@Allupfromhere you should make changes to diet if you want long term results, you're getting good results but adding healthy fats will help

 

[Allupfromhere]

Training for yesterday

Legs;

10 mins warm up cardio: treadmill 10% incline.

Leg extensions; warm up

15x25kg

Squats;
3 warm up sets

10x80kg
5x90
3x95

2 working sets;
10x100kg
8x100

I feel I can push this up next week with weight though my main focus on this exercise is getting good form and depth so I tend to lean more on using a lighter weight so I can prioritise this.

Single leg press;

Working sets;
10x60kg
8x60

incorporated this exercise into this months workout routine to try and even out the strength in each leg. Definitely a different monster of an exercise than a dual leg press that’s for sure. Quite humbling haha.

Lying hamstring curl;

3 warm up sets:
15x40kg
10x45
5x50

3 working sets:
11x55kg
9x55
6x55

Db RDL’s;

Working sets:
12x50kg
9x50

Walking db lunges;

Working sets (each leg);

10x25kg

8x25

Could barely walk by this stage as I’ll working sets are to failure except my squats.

Just keep grinding, feel like I’m not exactly demolishing my workouts this week more so just surviving them lol.

 

[Allupfromhere]

Y

@Allupfromhere you should make changes to diet if you want long term results, you're getting good results but adding healthy fats will help

I’m hearing you for sure! It was suggested a good small change would be swapping out the kiwi for avocado, which is something I’ll implement next week for a while and see how I go. As far as a macro nutrient percentage split goes. What would your suggestion be for fat loss. I’m currently 40/40/2 P/C/F.
Thanks again brother!