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.
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