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

[VitalGains]

Date: 09/03/2025

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 - 14 hr shift at work, so moved plenty on the job today.
Bodyweight: 107.7 kg - Lowest weight yet !

Training: Day 3: Upper body focused - Back emphasis

Long work day today but still made it to the gym after ! New habits are forming

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Meadows Row	4	3	8	40 kg	9	4 min	Get a solid base, keep your back flat and drive your elbow up
Seated Cable Row	3	3	10	54 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 Dumbbell Press	4	4	8	50 kg	9	3 min
Slight Decline Machine Press - Neutral Grip	3	4	10	60 kg	9	3 min
Cable Y Raise	2	3	8	6.25 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	12.5 kg	9	1 min
Preacher Cable Curls	1	2	15/15	15/7.5	10	2 min	Single-arm, seated sideways
Dual Rope Triceps Extensions	2	2	12	14 kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Overhead Tricep Extension	2	2	10	17.5 kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

 

[Allupfromhere]

Nice work brother!

 

[VitalGains]

Tha

Nice work brother!

Thank you

 

[LevButlerov]

Date: 09/03/2025

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 - 14 hr shift at work, so moved plenty on the job today.
Bodyweight: 107.7 kg - Lowest weight yet !

Training: Day 3: Upper body focused - Back emphasis

Long work day today but still made it to the gym after ! New habits are forming

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Meadows Row	4	3	8	40 kg	9	4 min	Get a solid base, keep your back flat and drive your elbow up
Seated Cable Row	3	3	10	54 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 Dumbbell Press	4	4	8	50 kg	9	3 min
Slight Decline Machine Press - Neutral Grip	3	4	10	60 kg	9	3 min
Cable Y Raise	2	3	8	6.25 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	12.5 kg	9	1 min
Preacher Cable Curls	1	2	15/15	15/7.5	10	2 min	Single-arm, seated sideways
Dual Rope Triceps Extensions	2	2	12	14 kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Overhead Tricep Extension	2	2	10	17.5 kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

Deep sleep is important, @VitalGains , I think you can up the reps on the pull over to get the stretch.

 

[VitalGains]

Deep sleep is important, @VitalGains , I think you can up the reps on the pull over to get the stretch.

Will do mate

 

[LevButlerov]

Will do mate

Play on updates

 

[25homes]

Good workout Bru

 

[VitalGains]

Date: 10/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No
Bodyweight: 107.3

Training: Rest Day:

15 hr shift at work, was supposed to go to the gym after work but with night shift tomorrow night i had to prioritise sleep and recovery. Will continue on with my Glute Ham day on Thursday.

 

[VitalGains]

Date: 11/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No
Bodyweight: 107.7

Training: Rest Day:

Got up early and then spent the rest of the day sleeping and preparing for my run of night shifts. Back had a good pump/soreness this morning after my last training day !

 

[LevButlerov]

Date: 10/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No
Bodyweight: 107.3

Training: Rest Day:

15 hr shift at work, was supposed to go to the gym after work but with night shift tomorrow night i had to prioritise sleep and recovery. Will continue on with my Glute Ham day on Thursday.

Date: 11/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No
Bodyweight: 107.7

Training: Rest Day:

Got up early and then spent the rest of the day sleeping and preparing for my run of night shifts. Back had a good pump/soreness this morning after my last training day !

On rest days up your protein and add cardio.

 

[VitalGains]

On rest days up your protein and add cardio.

Will do mate. Ive got to get a better routine together before night shifts, no reason why i cant get something in !

 

[VitalGains]

Date: 13/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 107.1 kg

Training: Day 4: Lower Body - Ham/Glute Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Seated Leg Curl	3	3	8	61kg	9	3 min	You want your knee in line with the hinge joint of the leg curl, push your hips down into the seat and then lock your quads in with the lap support. On 2nd set, drop the weight by 30% and do your final 8 reps.
Cybex Squat Press - High and Wide	4	3	12	175kg	10	3 min	Go as low as your body allows. Do not force the range of motion here. Dont round your lower back off the bad.
Walking Lunges - Kettle bell	2	3	10 each side	24kg	9	3 min	If you want to target the glutes more, take long strides and pitch your body forward. If you want the quads to work, take short strides and stay upright.
Lying Leg Curl	2	3	10	53kg	9	3 min	Flat back at all times, slight bend in the knee and push your hips back as the bar tracks down your legs.
Seated Calf Raises	1	3	10	80kg	9	2 min	NO bouncing out of the bottom, and then drive all the way up onto your toes.
Super Set:​ Hanging Leg Raises + Plank 45s	4	12/45s			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

 

[Npcclassicphysique champ]

Date: 13/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 107.1 kg

Training: Day 4: Lower Body - Ham/Glute Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Seated Leg Curl	3	3	8	61kg	9	3 min	You want your knee in line with the hinge joint of the leg curl, push your hips down into the seat and then lock your quads in with the lap support. On 2nd set, drop the weight by 30% and do your final 8 reps.
Cybex Squat Press - High and Wide	4	3	12	175kg	10	3 min	Go as low as your body allows. Do not force the range of motion here. Dont round your lower back off the bad.
Walking Lunges - Kettle bell	2	3	10 each side	24kg	9	3 min	If you want to target the glutes more, take long strides and pitch your body forward. If you want the quads to work, take short strides and stay upright.
Lying Leg Curl	2	3	10	53kg	9	3 min	Flat back at all times, slight bend in the knee and push your hips back as the bar tracks down your legs.
Seated Calf Raises	1	3	10	80kg	9	2 min	NO bouncing out of the bottom, and then drive all the way up onto your toes.
Super Set:​ Hanging Leg Raises + Plank 45s	4	12/45s			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

@VitalGains deep sleep is good almost 9 hours you doing a lot of sleep bro
training very detailed, you feel bigger now?

 

[stevesmi]

This is a good setup keep it up

 

[VitalGains]

@VitalGains deep sleep is good almost 9 hours you doing a lot of sleep bro
training very detailed, you feel bigger now?

Sure am mate, i fell like im noticing changes in the mirror !

This is a good setup keep it up

Thanks mate will do

 

[Mobster]

Date: 13/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 107.1 kg

Training: Day 4: Lower Body - Ham/Glute Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Seated Leg Curl	3	3	8	61kg	9	3 min	You want your knee in line with the hinge joint of the leg curl, push your hips down into the seat and then lock your quads in with the lap support. On 2nd set, drop the weight by 30% and do your final 8 reps.
Cybex Squat Press - High and Wide	4	3	12	175kg	10	3 min	Go as low as your body allows. Do not force the range of motion here. Dont round your lower back off the bad.
Walking Lunges - Kettle bell	2	3	10 each side	24kg	9	3 min	If you want to target the glutes more, take long strides and pitch your body forward. If you want the quads to work, take short strides and stay upright.
Lying Leg Curl	2	3	10	53kg	9	3 min	Flat back at all times, slight bend in the knee and push your hips back as the bar tracks down your legs.
Seated Calf Raises	1	3	10	80kg	9	2 min	NO bouncing out of the bottom, and then drive all the way up onto your toes.
Super Set:​ Hanging Leg Raises + Plank 45s	4	12/45s			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

Who did the notes?

 

[VitalGains]

Who did the notes?

I did with some help from John Meadows

 

[Npcclassicphysique champ]

Sure am mate, i fell like im noticing changes in the mirror !

you're clearly changing bro

 

[ceo]

bros These are some excellent updates on your training, you even added notes.

 

[Austin316]

Great job on this much respect.

Weekend training, shows dedication.