Approved Log Training Lifestyle Log

[RawManDan]

Introduction Log:

(I’ve kept somewhat of a workout log for a few months so I’ll try to backtrack. Looked at a few posts so hope I’m doing this right.)



Age: 29 Y/o

Height: 6’2

Starting Weight: (12/24/2024) 225 LBS

Current Weight: 189 LBS





Overall Goal: Increase Muscle Mass and overall physical performance & Strength. No matter what workout plan I have never been able to add muscle mass. Just tone up and increase strength is all I’ve ever been able to do. I could dunk a basketball easily in high school, as corny as it sounds, I’d like to be able to do that again.



I am brand new and completely green to any world of PED so I have no idea where to start. Any info would be greatly appreciated. Look forward to meeting some of you and learning what I can.





Diet Information: I’m going to get roasted for this but I eat like a 8 year old picky child. Fruits, junk and protein. For the past few months since I began working out again I’ve been maintaining a caloric deficiency to loose weight and drop body fat. It’s not down to the exact calorie amount, but I do track what I intake daily and never exceed 2,000 per day. Most of the time between 750-1,500 per day.



Current Supplements:

GNC Whey Protein: 55 Gr/Day (Since December 24)

GNC Creatine Monohydrate: 7 Gr/Day Since December 24)

BSN N.O Xplode Pre-Workout (Currently Out) As Needed

PMD Labs Test 600 Nitro (Not that Test 600. Just a natural test booster purchasable from GNC): been on this for two weeks.



Current Medications:

Adderall 30 Mg





Drug History: Never Used PED’s, illegal narcotics, anything at all.



Upcoming Dr Visit: Due for yearly bloodwork, can post results once I go in for it. Upcoming appointment with a specialist to find out wtf is going on with my skin. Been going on for years.



Workout Routine: (All lifting is done at home)

Sunday: Lower Body/Core, legs, calf’s, hamstrings. 1 hour Cardio

Monday: Upperbody. Chest, Biceps, Triceps, Back. 1 1/2 Hour Cardio and Boxing at Boxing Gym.

Tuesday: Rest/ 1 Hour Of Cardio

Wednesday: Lower Body/Core, legs, calf’s, hamstrings. 1 1/2 Hour Cardio and Boxing at Boxing Gym

Thursday: Upperbody. Chest, Biceps, Triceps, Back. 1 hour cardio.

Friday: 1 Hour Cardio. 1 1/2 Hour Cardio and Boxing at Boxing Gym.

Saturday: Rest/ 1 Hour Cardio.



I’ve got everything logged back to December but example would be:

Sunday:

4x5 Barbell Squat 275 Lbs or 3x10 255

3x15 Barbell Calf Raises 275

3x10 Dumbbell Lunges 35 each

3x10 Romanian Deadlift 135 lbs





Monday:

1x10 Bench Press 155 Lbs

2x6 Bench Press 165 Lbs

1x5 Bench Press 185 Lbs

3x10 Incline Dumbbell Chest Flies 35 Each

3x10 Dumbbell Skull Crushers 55 (may be wrong term for workout, back on the bench, holding one dumbbell above head with hands in triangle, moving back behind head then back above chest for chest workout)



3x10 Arnold Press 35 each

3x10 Dumbbell Military Press 35 Each



3x15 (not sure what the term for this one is. Standing holding 45 lb plate at the waist, pull up against body to chin. Works biceps, chest and shoulders.)



(Sometimes 3x10 barbell landmine punches with one plate on)



3x10 concentration curls 35 lb each

3x10 Barbell Curls 65lbs



3x25 Body weight triceps dips



2x10 Barbell bent over row 100 lbs

2x10 dumbbell row 25 lbs.

 

[LevButlerov]

Introduction Log:

(I’ve kept somewhat of a workout log for a few months so I’ll try to backtrack. Looked at a few posts so hope I’m doing this right.)



Age: 29 Y/o

Height: 6’2

Starting Weight: (12/24/2024) 225 LBS

Current Weight: 189 LBS





Overall Goal: Increase Muscle Mass and overall physical performance & Strength. No matter what workout plan I have never been able to add muscle mass. Just tone up and increase strength is all I’ve ever been able to do. I could dunk a basketball easily in high school, as corny as it sounds, I’d like to be able to do that again.



I am brand new and completely green to any world of PED so I have no idea where to start. Any info would be greatly appreciated. Look forward to meeting some of you and learning what I can.





Diet Information: I’m going to get roasted for this but I eat like a 8 year old picky child. Fruits, junk and protein. For the past few months since I began working out again I’ve been maintaining a caloric deficiency to loose weight and drop body fat. It’s not down to the exact calorie amount, but I do track what I intake daily and never exceed 2,000 per day. Most of the time between 750-1,500 per day.



Current Supplements:

GNC Whey Protein: 55 Gr/Day (Since December 24)

GNC Creatine Monohydrate: 7 Gr/Day Since December 24)

BSN N.O Xplode Pre-Workout (Currently Out) As Needed

PMD Labs Test 600 Nitro (Not that Test 600. Just a natural test booster purchasable from GNC): been on this for two weeks.



Current Medications:

Adderall 30 Mg





Drug History: Never Used PED’s, illegal narcotics, anything at all.



Upcoming Dr Visit: Due for yearly bloodwork, can post results once I go in for it. Upcoming appointment with a specialist to find out wtf is going on with my skin. Been going on for years.



Workout Routine: (All lifting is done at home)

Sunday: Lower Body/Core, legs, calf’s, hamstrings. 1 hour Cardio

Monday: Upperbody. Chest, Biceps, Triceps, Back. 1 1/2 Hour Cardio and Boxing at Boxing Gym.

Tuesday: Rest/ 1 Hour Of Cardio

Wednesday: Lower Body/Core, legs, calf’s, hamstrings. 1 1/2 Hour Cardio and Boxing at Boxing Gym

Thursday: Upperbody. Chest, Biceps, Triceps, Back. 1 hour cardio.

Friday: 1 Hour Cardio. 1 1/2 Hour Cardio and Boxing at Boxing Gym.

Saturday: Rest/ 1 Hour Cardio.



I’ve got everything logged back to December but example would be:

Sunday:

4x5 Barbell Squat 275 Lbs or 3x10 255

3x15 Barbell Calf Raises 275

3x10 Dumbbell Lunges 35 each

3x10 Romanian Deadlift 135 lbs





Monday:

1x10 Bench Press 155 Lbs

2x6 Bench Press 165 Lbs

1x5 Bench Press 185 Lbs

3x10 Incline Dumbbell Chest Flies 35 Each

3x10 Dumbbell Skull Crushers 55 (may be wrong term for workout, back on the bench, holding one dumbbell above head with hands in triangle, moving back behind head then back above chest for chest workout)



3x10 Arnold Press 35 each

3x10 Dumbbell Military Press 35 Each



3x15 (not sure what the term for this one is. Standing holding 45 lb plate at the waist, pull up against body to chin. Works biceps, chest and shoulders.)



(Sometimes 3x10 barbell landmine punches with one plate on)



3x10 concentration curls 35 lb each

3x10 Barbell Curls 65lbs



3x25 Body weight triceps dips



2x10 Barbell bent over row 100 lbs

2x10 dumbbell row 25 lbs.

welcome to the EVO family @RawManDan , we welcome you and will guide you in this long journey. You have a good base and we can help you gain from it.

You said you had blood work? can you share this please.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
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.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[RawManDan]

welcome to the EVO family @RawManDan , we welcome you and will guide you in this long journey. You have a good base and we can help you gain from it.

You said you had blood work? can you share this please.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
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.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

I said I’m due for some blood work. I’ll have to get it scheduled. Nothing at this time to post.

 

[stevesmi]

i think once you get your bloods done we will know where your numbers are and then we will have a baseline.

until then focus on training/diet updates and lets get in the best shape so when you do hop on the gear you will be ready

 

[LevButlerov]

I said I’m due for some blood work. I’ll have to get it scheduled. Nothing at this time to post.

I misunderstood you, get something scheduled then. @RawManDan

 

[Mobster]

I've kept logs, in one case, for 23 years

 

[ceo]

Bro, it's good to see you starting this log. You're going to be a champion

 

[ROIDDERS]

So far so good. I like the work outs.

Very fun training sessions.

 

[chesty]

I think you got a good base to work with. There's no telling how much upside you have keep pushing things.

 

[Ulter]

It's very smart that you're holding off on steroids until you get your blood work. That will give you a Baseline.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

I can't wait to see what kind of improvements you have. I predict that you are blown away.

 

[2Thick]

Make sure you build consistency in the gym. That's going to be important.

You're still in your 20s. So getting good, conditioning will be crucial.

 

[Vadim Fedorov]

being able to dunk a basketball at 6 ft.2 is actually pretty good means you got some big jumps.

 

[Wootoom]

Nice man. I'm a shorter guy.

The only way I could dunk is if I use the trampoline lol

 

[JasonPriest]

I think your goals are very reasonable. At the end of the day, getting more muscle and getting more physical performance, and strength is in a very good attainable goal,

 

[BodyMonster34]

bro make sure you get in the red meat.

you grow on red meat thats a fact look at cows.

 

[Quadsweep]

good start to this.

It sounds like you have a very healthy lifestyle, that's good.

 

[ballin2504]

Introduction Log:

(I’ve kept somewhat of a workout log for a few months so I’ll try to backtrack. Looked at a few posts so hope I’m doing this right.)



Age: 29 Y/o

Height: 6’2

Starting Weight: (12/24/2024) 225 LBS

Current Weight: 189 LBS





Overall Goal: Increase Muscle Mass and overall physical performance & Strength. No matter what workout plan I have never been able to add muscle mass. Just tone up and increase strength is all I’ve ever been able to do. I could dunk a basketball easily in high school, as corny as it sounds, I’d like to be able to do that again.



I am brand new and completely green to any world of PED so I have no idea where to start. Any info would be greatly appreciated. Look forward to meeting some of you and learning what I can.





Diet Information: I’m going to get roasted for this but I eat like a 8 year old picky child. Fruits, junk and protein. For the past few months since I began working out again I’ve been maintaining a caloric deficiency to loose weight and drop body fat. It’s not down to the exact calorie amount, but I do track what I intake daily and never exceed 2,000 per day. Most of the time between 750-1,500 per day.



Current Supplements:

GNC Whey Protein: 55 Gr/Day (Since December 24)

GNC Creatine Monohydrate: 7 Gr/Day Since December 24)

BSN N.O Xplode Pre-Workout (Currently Out) As Needed

PMD Labs Test 600 Nitro (Not that Test 600. Just a natural test booster purchasable from GNC): been on this for two weeks.



Current Medications:

Adderall 30 Mg





Drug History: Never Used PED’s, illegal narcotics, anything at all.



Upcoming Dr Visit: Due for yearly bloodwork, can post results once I go in for it. Upcoming appointment with a specialist to find out wtf is going on with my skin. Been going on for years.



Workout Routine: (All lifting is done at home)

Sunday: Lower Body/Core, legs, calf’s, hamstrings. 1 hour Cardio

Monday: Upperbody. Chest, Biceps, Triceps, Back. 1 1/2 Hour Cardio and Boxing at Boxing Gym.

Tuesday: Rest/ 1 Hour Of Cardio

Wednesday: Lower Body/Core, legs, calf’s, hamstrings. 1 1/2 Hour Cardio and Boxing at Boxing Gym

Thursday: Upperbody. Chest, Biceps, Triceps, Back. 1 hour cardio.

Friday: 1 Hour Cardio. 1 1/2 Hour Cardio and Boxing at Boxing Gym.

Saturday: Rest/ 1 Hour Cardio.



I’ve got everything logged back to December but example would be:

Sunday:

4x5 Barbell Squat 275 Lbs or 3x10 255

3x15 Barbell Calf Raises 275

3x10 Dumbbell Lunges 35 each

3x10 Romanian Deadlift 135 lbs





Monday:

1x10 Bench Press 155 Lbs

2x6 Bench Press 165 Lbs

1x5 Bench Press 185 Lbs

3x10 Incline Dumbbell Chest Flies 35 Each

3x10 Dumbbell Skull Crushers 55 (may be wrong term for workout, back on the bench, holding one dumbbell above head with hands in triangle, moving back behind head then back above chest for chest workout)



3x10 Arnold Press 35 each

3x10 Dumbbell Military Press 35 Each



3x15 (not sure what the term for this one is. Standing holding 45 lb plate at the waist, pull up against body to chin. Works biceps, chest and shoulders.)



(Sometimes 3x10 barbell landmine punches with one plate on)



3x10 concentration curls 35 lb each

3x10 Barbell Curls 65lbs



3x25 Body weight triceps dips



2x10 Barbell bent over row 100 lbs

2x10 dumbbell row 25 lbs.

@RawManDan great update brother. Keep after it

 

[Noah Wixx]

Excellent update brother, get after it and do it right the rest will fall into place