Approved Log VitalGains Log — Learning in the Present, Gaining in the Future

[VitalGains]

Date: 17/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 37mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Rainy day again 45 minute cardio at the gym post workout.
Bodyweight: 108.6 kg - Weighed in at 113.1 on boxing day thats 4.5 kg lost as of this morning.

Diet:

Little change to the food added in some extra lean beef mince as my protein of choice for my post workout meal. Wasnt getting tired of the chicken but have definitely been neglecting the red meat.

Training: Day 3: Upper body focused - Back emphasis

Great recovery last night, gym today was excellent.

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Meadows Row	4	3	8	65 kg	9	4 min	Get a solid base, keep your back flat and drive your elbow up
Seated Cable Row	3	3	10	54.5 kg	10	3 min	Lock your torso in place, drive your elbows back for maximal lat contraction. Drive elbows back and low handle along legs for lower lat insertion
Pull Over Machine	2	3	10	55 kg	9	1 min	It is very easy to get your triceps involved on this movement if you aren’t careful. Get a slight bend in your elbows and keep it there, we want ZERO elbow extension here.
Incline Machine Press	4	4	8	95 kg	9	3 min
Slight Decline Machine Press - Neutral Grip	3	4	10	155 kg	9	3 min
Cable Y Raise	2	3	8	6.875 kg	9	1 min	Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Reverse Cable Cross Over - Bench	2	3	10	6.875 kg	9	1 min
Preacher Cable Curls	1	2	15/15	25/12.5	10	2 min	Single-arm, seated sideways
Dual Rope Triceps Extensions	2	2	12	16.5 kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Overhead Tricep Extension	2	2	10	16.25 kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

 

[Npcclassicphysique champ]

Date: 17/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 37mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Rainy day again 45 minute cardio at the gym post workout.
Bodyweight: 108.6 kg - Weighed in at 113.1 on boxing day thats 4.5 kg lost as of this morning.

Diet:

Little change to the food added in some extra lean beef mince as my protein of choice for my post workout meal. Wasnt getting tired of the chicken but have definitely been neglecting the red meat.

View attachment 70434

Training: Day 3: Upper body focused - Back emphasis

Great recovery last night, gym today was excellent.

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Meadows Row	4	3	8	65 kg	9	4 min	Get a solid base, keep your back flat and drive your elbow up
Seated Cable Row	3	3	10	54.5 kg	10	3 min	Lock your torso in place, drive your elbows back for maximal lat contraction. Drive elbows back and low handle along legs for lower lat insertion
Pull Over Machine	2	3	10	55 kg	9	1 min	It is very easy to get your triceps involved on this movement if you aren’t careful. Get a slight bend in your elbows and keep it there, we want ZERO elbow extension here.
Incline Machine Press	4	4	8	95 kg	9	3 min
Slight Decline Machine Press - Neutral Grip	3	4	10	155 kg	9	3 min
Cable Y Raise	2	3	8	6.875 kg	9	1 min	Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Reverse Cable Cross Over - Bench	2	3	10	6.875 kg	9	1 min
Preacher Cable Curls	1	2	15/15	25/12.5	10	2 min	Single-arm, seated sideways
Dual Rope Triceps Extensions	2	2	12	16.5 kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Overhead Tricep Extension	2	2	10	16.25 kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

@VitalGains food is steady bro but you can mod the carbs and up the fats, get carbs down 50 grams and fats up 20-30

 

[VitalGains]

@VitalGains food is steady bro but you can mod the carbs and up the fats, get carbs down 50 grams and fats up 20-30

Sure can mate. Can you please help me understand the concepts behind these changes. Im one of the people that loves to learn and understand why one makes changes

 

[Npcclassicphysique champ]

Sure can mate. Can you please help me understand the concepts behind these changes. Im one of the people that loves to learn and understand why one makes changes

sure you need less carbs to cut up bro and more fats to lean out it helps the body smooth the metabolic rate out

 

[VitalGains]

sure you need less carbs to cut up bro and more fats to lean out it helps the body smooth the metabolic rate out

Ahh thank you very much, ill get this sorted out

 

[Npcclassicphysique champ]

Ahh thank you very much, ill get this sorted out

post is up bro

 

[25homes]

Good work

 

[ballin2504]

I wake a lot during sleep also. Mind racing

 

[VitalGains]

sure you need less carbs to cut up bro and more fats to lean out it helps the body smooth the metabolic rate out

Diet:

Made some adjustments to the diet for todays eating. Off to the gym later tonight so ill get a workout update in then. Stats for the last 3 weeks below, scale is moving

 

[LevButlerov]

Diet:

Made some adjustments to the diet for todays eating. Off to the gym later tonight so ill get a workout update in then. Stats for the last 3 weeks below, scale is moving

View attachment 70846View attachment 70845

Good adjustment I like the increase in fats. Can you cut carbs a bit?

 

[RoySimpson]

Date: 15/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7hrs 48mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 25 km cycle this am fasted and a 45 minute walk on the treadmil post workout.
Bodyweight: 109.2 kg

Diet:
Nil changes eating the same meals. I have my hunger back the last two days no issues getting my meals down.

Training: Day 2: Lower Body - Quad Emphasis

Blew my legs up cycling this morning was skeptical that id be able to do this workout. Funny enough all the lifts went up in weight

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Lying Leg Curl	3	3	8	48.5kg	9	3 min	Pin your hips into the pad, brace your abs and then focus on lifting the weight with only your hamstrings
Belt Squat - Heal Wedge	4	3	10	95kg	10	4 min
V-Stance Cybex Squat Press	2	3	10	170kg	9	3 min
Leg Extensions	2	3	10	56.5kg	9	1 min	Pin your hips down and back in the seat, grab the han- dles and let’s get after that pump. Note: If you really want to target the top of your quad (rec fem) pull your toes back towards your shin. If you want more teardrop (VMO) point your toe
Standing Calf Raises	1	3	10	180kg	9	3 min
Hanging Leg Raises		4	12			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

@VitalGains solid log here bro! Stomach vaccum is legit!

 

[VitalGains]

Good adjustment I like the increase in fats. Can you cut carbs a bit?

I just gut 50 grams of carbs and added 30 grams of fat yesterday as per @Npcclassicphysique champ suggestion. Will role with these changes for abit and change things up when need to

 

[VitalGains]

@VitalGains solid log here bro! Stomach vaccum is legit!

Thansk mate

 

[VitalGains]

Yesterdays log, went to the gym late and when i got home ate and headed to bed !

Date: 20/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7=8hrs 22mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Incline walk on the treadmil for 45mins post cardio.
Bodyweight: 108.1 kg

Training: Day 1: Upper body focused - Chest Emphasis

I have been increasing in weights on all excercises up until this week i noted ive hit a weight increase limit for a few exercises. If i dont complete the reps perfectly then the next week i dont go up in weight i increase reps, until a weight increase can be achieved safely with perfect form. This will be denoted on exercises with a * on the target reps column. Ive used this double periodisation in the past and it works wonders for me and keeps the joints, tenderns and ligaments healthy !

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Incline Bench Press	3	3	8	77.5kg	9	4 min	1st set to failure; rest 3 min; after 2nd set, drop 30% & 1 more set to failure
Slight Decline Machine Press	2	3	10	87.5kg	10	3 min
Peck-Deck Flys	2	3	10*	68kg	9	1.5 min
Single Arm Dumbbell Rows	4	4	8	45kg	9	2 min	2 warm-up + 2 feeder sets
Assissted Pull-Ups	1	4	10	77.5kg	9	3 min	Slightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press	2	3	8	77.5kg	9	3 min	Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Watson Lateral Raise	2	3	10	34kg	9	1 min
Alternating Hammer Curls	1	2	12*	12.5kg	10	1 min	Single-arm, seated sideways
Preacher Cable Curls	2	2	10	37kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions	2	2	10	18kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

 

[LevButlerov]

I just gut 50 grams of carbs and added 30 grams of fat yesterday as per @Npcclassicphysique champ suggestion. Will role with these changes for abit and change things up when need to

Yesterdays log, went to the gym late and when i got home ate and headed to bed !

Date: 20/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7=8hrs 22mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Incline walk on the treadmil for 45mins post cardio.
Bodyweight: 108.1 kg

Training: Day 1: Upper body focused - Chest Emphasis

I have been increasing in weights on all excercises up until this week i noted ive hit a weight increase limit for a few exercises. If i dont complete the reps perfectly then the next week i dont go up in weight i increase reps, until a weight increase can be achieved safely with perfect form. This will be denoted on exercises with a * on the target reps column. Ive used this double periodisation in the past and it works wonders for me and keeps the joints, tenderns and ligaments healthy !

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Incline Bench Press	3	3	8	77.5kg	9	4 min	1st set to failure; rest 3 min; after 2nd set, drop 30% & 1 more set to failure
Slight Decline Machine Press	2	3	10	87.5kg	10	3 min
Peck-Deck Flys	2	3	10*	68kg	9	1.5 min
Single Arm Dumbbell Rows	4	4	8	45kg	9	2 min	2 warm-up + 2 feeder sets
Assissted Pull-Ups	1	4	10	77.5kg	9	3 min	Slightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press	2	3	8	77.5kg	9	3 min	Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Watson Lateral Raise	2	3	10	34kg	9	1 min
Alternating Hammer Curls	1	2	12*	12.5kg	10	1 min	Single-arm, seated sideways
Preacher Cable Curls	2	2	10	37kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions	2	2	10	18kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

@VitalGains if you cut the carbs keep fats high to adapt your body to burning fat, hows your energy?

 

[VitalGains]

@VitalGains if you cut the carbs keep fats high to adapt your body to burning fat, hows your energy?

Will do mate its pretty good, not struggling to recover as of yet, still have energy to workout

 

[VitalGains]

Date: 21/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7hrs 48mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | 45 minute walk on the treadmil post workout.
Bodyweight: 107

Training: Day 2: Lower Body - Quad Emphasis

Blew my legs up cycling this morning was skeptical that id be able to do this workout. Funny enough all the lifts went up in weight

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Lying Leg Curl	3	3	8	51kg	9	3 min	Pin your hips into the pad, brace your abs and then focus on lifting the weight with only your hamstrings
Belt Squat - Heal Wedge	4	3	10	97.5kg	10	4 min
V-Stance Cybex Squat Press	2	3	10	175kg	9	3 min
Leg Extensions	2	3	10	60kg	9	1 min	Pin your hips down and back in the seat, grab the han- dles and let’s get after that pump. Note: If you really want to target the top of your quad (rec fem) pull your toes back towards your shin. If you want more teardrop (VMO) point your toe
Standing Calf Raises	1	3	10	185kg	9	3 min
Hanging Leg Raises		4	12			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

 

[LevButlerov]

Date: 21/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7hrs 48mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | 45 minute walk on the treadmil post workout.
Bodyweight: 107

Training: Day 2: Lower Body - Quad Emphasis

Blew my legs up cycling this morning was skeptical that id be able to do this workout. Funny enough all the lifts went up in weight

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Lying Leg Curl	3	3	8	51kg	9	3 min	Pin your hips into the pad, brace your abs and then focus on lifting the weight with only your hamstrings
Belt Squat - Heal Wedge	4	3	10	97.5kg	10	4 min
V-Stance Cybex Squat Press	2	3	10	175kg	9	3 min
Leg Extensions	2	3	10	60kg	9	1 min	Pin your hips down and back in the seat, grab the han- dles and let’s get after that pump. Note: If you really want to target the top of your quad (rec fem) pull your toes back towards your shin. If you want more teardrop (VMO) point your toe
Standing Calf Raises	1	3	10	185kg	9	3 min
Hanging Leg Raises		4	12			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

Quads did well today with closer leg raises nicely done. Have you finished out with planks?

 

[VitalGains]

Quads did well today with closer leg raises nicely done. Have you finished out with planks?

I really want to grow my quads its one of my goals. When i get lean i get a pretty narrow waste, id really like to have a thick x-frame at some point.

No i havent done planks to finish off, i have block two coming up where ill swap out the exercises, so may do a super set with a new ab exercise and some planks !

 

[LevButlerov]

I really want to grow my quads its one of my goals. When i get lean i get a pretty narrow waste, id really like to have a thick x-frame at some point.

No i havent done planks to finish off, i have block two coming up where ill swap out the exercises, so may do a super set with a new ab exercise and some planks !

Add the planks and you'll have a tight core along with the quadzilla quads