First Cutting Log
- Thread starter Lukef2000
- Start date
Lukef2000
Well-known member
Day 19
My first day off of 5!
Today i supersetted shoulders and abs
Dumbell Shoulder press
70s x 12 x 8 x 6
Hanging Leg Raise
bw x 10 x 10 x 10
Alternating Dumbell Front raise
30s x 12 x 12 x 12
Weighted Crunches
160 x 10 x 10 x 10
Side Lateral Raise
30s x 10
25s x 12 x 12
Hanging leg raises
bw x 10 x 10 x 10
Cable reverse flyes
40 x 10
30 x 12 x 15
Weighted crunches
160 x 10 x 10x 10
Dumbell shrug
110x 10 x 10 x 10
For some reason i felt really strong considering i only had a few hours sleep after night shift. I felt like i could hav done alot more but due to time constraints i had to leave. i didnt have a chance to do any cardio but ill pickthat up again tomorrow. Diet was good today with 2036 calories 280 g protein 111g carbs with 33 being fibrous and 60g fats. macro ratio of 53% protein 26% fats and 21 % carbs.
My first day off of 5!
Today i supersetted shoulders and abs
Dumbell Shoulder press
70s x 12 x 8 x 6
Hanging Leg Raise
bw x 10 x 10 x 10
Alternating Dumbell Front raise
30s x 12 x 12 x 12
Weighted Crunches
160 x 10 x 10 x 10
Side Lateral Raise
30s x 10
25s x 12 x 12
Hanging leg raises
bw x 10 x 10 x 10
Cable reverse flyes
40 x 10
30 x 12 x 15
Weighted crunches
160 x 10 x 10x 10
Dumbell shrug
110x 10 x 10 x 10
For some reason i felt really strong considering i only had a few hours sleep after night shift. I felt like i could hav done alot more but due to time constraints i had to leave. i didnt have a chance to do any cardio but ill pickthat up again tomorrow. Diet was good today with 2036 calories 280 g protein 111g carbs with 33 being fibrous and 60g fats. macro ratio of 53% protein 26% fats and 21 % carbs.
Lukef2000
Well-known member
haha yea man that happens to all of us at some point aye as long as its not too often its not so bad
nothing a bit of cardio wont fix tho!
zubda345
Member
Are you using some supps or not?
Go Away
Member
Lukef2000 said:
Is it nyofusion gainer or just the whey? If its just the whey, add some oats in there. 25-40g of powder protein isn't a meal replacement. There's not enough nutrients to give you a meals worth in that. I made that mistake early on, luckily fixed soon after... But not before I wasted a **** ton of money.
Lukef2000
Well-known member
nah its not the gainer but i mix it in with some casein protein when im at work because day shifts are burn days and night shifts are of days so im not allowed carbs. I basically use it on burn days as an anti catabolic sort of thing. On weights days i usually mix in some oats etc with it when im being lazy and cant be bothered cooking LOL! Thanks for following
Lukef2000
Well-known member
Day 20
Today was back and biceps. Gotta say that the oxy elite pro is working. in the first set i start sweating and i dont stop the whole workout. im literally drenched by the time i start my cardio!
Chins
BW x 10 x 10 x 10
Isolateral Lat pulldown
110ps x 7
100ps x 9
90ps x 8
Barbell curls
80 x 10 x 9 x 7
T Bar Rows
180 x 10 x 10 x 9 i did cheat on the last rep by accientally using my legs a bit
Alternating dumbell curls
30s x 9 x 8 x 8
Bent ove rows
180 x 8
155 x 10 x 10
Hammer curls
30s x 10 x 10 x 10
Straight arm pulldowns
150 x 10 x 10 x 7
Cable preacher curls
70 x 6
60 x 8 x 8
Finished off with 20 mins cardio at 5mph
Diet was not so on point today due to friends staying with us and makng tacos for dinner wheni was at the gym.... 277g protein 172g carbs 34 fibrous and82g fats. mcro ratio 44% protein 29% fats 27% carbs. 2538 calories.
Tomorrow is an unplanned off day due to being called into work for training and the gym is closed by the time i get home
Today was back and biceps. Gotta say that the oxy elite pro is working. in the first set i start sweating and i dont stop the whole workout. im literally drenched by the time i start my cardio!
Chins
BW x 10 x 10 x 10
Isolateral Lat pulldown
110ps x 7
100ps x 9
90ps x 8
Barbell curls
80 x 10 x 9 x 7
T Bar Rows
180 x 10 x 10 x 9 i did cheat on the last rep by accientally using my legs a bit
Alternating dumbell curls
30s x 9 x 8 x 8
Bent ove rows
180 x 8
155 x 10 x 10
Hammer curls
30s x 10 x 10 x 10
Straight arm pulldowns
150 x 10 x 10 x 7
Cable preacher curls
70 x 6
60 x 8 x 8
Finished off with 20 mins cardio at 5mph
Diet was not so on point today due to friends staying with us and makng tacos for dinner wheni was at the gym.... 277g protein 172g carbs 34 fibrous and82g fats. mcro ratio 44% protein 29% fats 27% carbs. 2538 calories.
Tomorrow is an unplanned off day due to being called into work for training and the gym is closed by the time i get home
zubda345
Member
Day 20
Today was back and biceps. Gotta say that the oxy elite pro is working. in the first set i start sweating and i dont stop the whole workout. im literally drenched by the time i start my cardio!
Finished off with 20 mins cardio at 5mph
Diet was not so on point today due to friends staying with us and makng tacos for dinner wheni was at the gym.... 277g protein 172g carbs 34 fibrous and82g fats. mcro ratio 44% protein 29% fats 27% carbs. 2538 calories.
Tomorrow is an unplanned off day due to being called into work for training and the gym is closed by the time i get home
That's good man, and don't worry about one day's diet not on the point and don't worry about one day off eighter... U just put in some extra work next time if you can...
Lukef2000
Well-known member
Day 21
I did get a chance to Get to the gym today but I decided just to do some light chest exercises and some rotator cuff work to see if it helped the pain I've been getting above my left collarbone.
Barbell Bench Press
135 X 12 x 12 x 12
Incline Bench Press
135 x 12 x 12 x 12
Decline Bench Press
135 x 12 x 12 x 12
I did get that pain again on my last couple sets of decline. It wasn't as bad as it was last week so I'll let it go for another week and see how it is. Diet was on point but I did rely on whey alot today and probably will tomorrow as well due to a rather busy schedule. 2239 calories 277g protein 109g carbs 29 fibrous 79g fats. Macro ratio of 49% protein 32% fats and 19% carbs.
I did get a chance to Get to the gym today but I decided just to do some light chest exercises and some rotator cuff work to see if it helped the pain I've been getting above my left collarbone.
Barbell Bench Press
135 X 12 x 12 x 12
Incline Bench Press
135 x 12 x 12 x 12
Decline Bench Press
135 x 12 x 12 x 12
I did get that pain again on my last couple sets of decline. It wasn't as bad as it was last week so I'll let it go for another week and see how it is. Diet was on point but I did rely on whey alot today and probably will tomorrow as well due to a rather busy schedule. 2239 calories 277g protein 109g carbs 29 fibrous 79g fats. Macro ratio of 49% protein 32% fats and 19% carbs.
Lukef2000
Well-known member
Day 22
Rest day today. Was supposed to be leg day today bit I'll have to put that in tomorrow. Had that same pain above my collarbone today helping mum and dad move furniture into their new house. Will have to go see someone about that next days off. Diet was on point today except for the restaurant food that my parents shouted mr for dinner. I'm going to have to get my mind set back on my goal as this last week has not been too good.
Rest day today. Was supposed to be leg day today bit I'll have to put that in tomorrow. Had that same pain above my collarbone today helping mum and dad move furniture into their new house. Will have to go see someone about that next days off. Diet was on point today except for the restaurant food that my parents shouted mr for dinner. I'm going to have to get my mind set back on my goal as this last week has not been too good.
Lukef2000
Well-known member
Yeah the roster is awesome except for the whole night shift thing! 14 hour night shifts suck ass! serious ass! lol
Lukef2000
Well-known member
day 23
Am going to do a bit of volume training this week. wont be maxing out on aything hopefully this will give my body time to recover from this nagging pain above my collarbone. if this doesnt work ill go to the doctor and get a scan done.
Volume Leg day
Squats
225 x 12 x 12 x 12
Weighted crunches
160 x 12 x 12 x 12
Smith Machine Front Squats
175 x 12 x 12x 12
Hanging leg raises
BW x 12 x 12 x 12
Leg Extensions
Whole Rack x 10 x 10 x 10
Plank 30 secs x 3
Stiff legged Deads
100 x 12 x 12 x 12 All the barbells were taken o this was a bit light.....
Standing Calve Raise
200 x 12 x 12 x 12
Seated calve raise
175 x 15 x 15 x 15
Diet was good today 2239 calories 273g protein 85g fats 107g carbs 36 fibrous. Macro ratio was 48% protein 33% fats 19% carbs. finally back on track and im not going to stray from my diet. Although this last week has been tough in my personal life im not going to make anymore excuses for myself.
Am going to do a bit of volume training this week. wont be maxing out on aything hopefully this will give my body time to recover from this nagging pain above my collarbone. if this doesnt work ill go to the doctor and get a scan done.
Volume Leg day
Squats
225 x 12 x 12 x 12
Weighted crunches
160 x 12 x 12 x 12
Smith Machine Front Squats
175 x 12 x 12x 12
Hanging leg raises
BW x 12 x 12 x 12
Leg Extensions
Whole Rack x 10 x 10 x 10
Plank 30 secs x 3
Stiff legged Deads
100 x 12 x 12 x 12 All the barbells were taken o this was a bit light.....
Standing Calve Raise
200 x 12 x 12 x 12
Seated calve raise
175 x 15 x 15 x 15
Diet was good today 2239 calories 273g protein 85g fats 107g carbs 36 fibrous. Macro ratio was 48% protein 33% fats 19% carbs. finally back on track and im not going to stray from my diet. Although this last week has been tough in my personal life im not going to make anymore excuses for myself.
zubda345
Member
Yeah man may people don't know anything about the diet.... they think FATS are BADS... people need to learn
I wish that too... I don't have a job!
as long as the pay is good and night shifts are not every day! it'll work for me
MuscleGauge1
Board Sponsor
Big ups for doing your first cutting log. In for the Blood Sweat and Tears
Lukef2000
Well-known member
Cheers for that bro! Thanks for following
Lukef2000
Well-known member
Day 24
Weight... 187 actually im not worried about this because i brought a pair of scales for home so i thought there might be a variance in weight.... and i had a bad few days last weekso that definately didnt help.
Today was supposed to be a crdio day but i got to the gym and realised i didnt have my ipod or earphones so did shoulders superset with triceps for volume.
Dumbell shoulder press
60s x 15 x 15 x 15
Seated dumbell overhead extension
80 x 12 x 12 x 12
Front Raise
35lb plate x 18 x 18 x 18
Dumbell skullcrushers
30s x 12 x 12 x 12
Side lateral raises
25s x 12 x 12 x 12
Dips Machine
200 x 12 x 12 x 12 This is the whole stack and it was easy
Rear Dumbell Flyes
15s x 12 x 12 x 12
Tricep pushdowns
120 x12 x 12 x 12
Dumbll shrugs
90s x12 x12 x 12
I did get that pain when doing front raises but it was hardlythere. i will go up and see our Occupational Therapist tomorrow and see f she can shed some light on it for me.
Diet was o point today. calories are always a bit higher than i would like on day shfts a im awake for so long i was up at 330 this mrning and got home at 1900. Cals 2451 351g protein (this is due to all the whey i had today) fats 72g carbs 92g with 33 fibrous. macro ratios of 57%protein 27% fats and 16% Carbs
Weight... 187
actually im not worried about this because i brought a pair of scales for home so i thought there might be a variance in weight.... and i had a bad few days last weekso that definately didnt help.Today was supposed to be a crdio day but i got to the gym and realised i didnt have my ipod or earphones so did shoulders superset with triceps for volume.
Dumbell shoulder press
60s x 15 x 15 x 15
Seated dumbell overhead extension
80 x 12 x 12 x 12
Front Raise
35lb plate x 18 x 18 x 18
Dumbell skullcrushers
30s x 12 x 12 x 12
Side lateral raises
25s x 12 x 12 x 12
Dips Machine
200 x 12 x 12 x 12 This is the whole stack and it was easy
Rear Dumbell Flyes
15s x 12 x 12 x 12
Tricep pushdowns
120 x12 x 12 x 12
Dumbll shrugs
90s x12 x12 x 12
I did get that pain when doing front raises but it was hardlythere. i will go up and see our Occupational Therapist tomorrow and see f she can shed some light on it for me.
Diet was o point today. calories are always a bit higher than i would like on day shfts a im awake for so long i was up at 330 this mrning and got home at 1900. Cals 2451 351g protein (this is due to all the whey i had today) fats 72g carbs 92g with 33 fibrous. macro ratios of 57%protein 27% fats and 16% Carbs
Lukef2000
Well-known member
Day 25
Burn day. My legs and abs are still quite sore from volume training 2 days ago so steady cardio as the go today. i ran 5kin just over 30 minutes which is ok. it was ridiculously hot. i wassweating before i started runnng. there was no sign of shin splints or the left calve pump at all so i guess the lack of cardio last week helped diet was good today there s a fair bit of whey in there dueto relying on hem at work again. 2333 calories 349g protein 85g carbs 35 fibrous and 71g fats. Macro ratio 59% protein 27% fats and 14% carbs. i still dont know how myfitnesspal works ut carb intake i had zero direct carb sources today and it still says i had 85g carbsminus the 35 fibrous still leaves 50g!! too much or a cardio day!!
Burn day. My legs and abs are still quite sore from volume training 2 days ago so steady cardio as the go today. i ran 5kin just over 30 minutes which is ok. it was ridiculously hot. i wassweating before i started runnng. there was no sign of shin splints or the left calve pump at all so i guess the lack of cardio last week helped
diet was good today there s a fair bit of whey in there dueto relying on hem at work again. 2333 calories 349g protein 85g carbs 35 fibrous and 71g fats. Macro ratio 59% protein 27% fats and 14% carbs. i still dont know how myfitnesspal works ut carb intake i had zero direct carb sources today and it still says i had 85g carbsminus the 35 fibrous still leaves 50g!! too much or a cardio day!!
Lukef2000
Well-known member
Day 26
Today Was back for volume.
Chins
BW x 10 x 10 x 10
Lat Pull Downs (iso lateral)
90 ps x 12 x 12 x 12
Bent over rows
135 x 12 x 12 x 12
T Bar Row
135 X 13 x 12 x 12
Straight arm pulldowns
130 x 13 x 12 x 15
30 minutes steady state Cardio at 8kph. Diet has been good the last few days and it's starting to show. Some of my work pants I was struggling to get into are now quite loose so I must be losing BF! Diet today was 341g carbs ( a lot of whey in here due to being on night shift ) 71g fats and 54g carbs 27 fibrous. 2280 calories with a breakdown of 61% protein 29% fats and 10% carbs. Will probably try and increase my fat intake come days off on Monday and do more of a keto style diet. Planning a refeed on Monday of Tuesday. Will have been quite carb depleted for about a week by then.
Today Was back for volume.
Chins
BW x 10 x 10 x 10
Lat Pull Downs (iso lateral)
90 ps x 12 x 12 x 12
Bent over rows
135 x 12 x 12 x 12
T Bar Row
135 X 13 x 12 x 12
Straight arm pulldowns
130 x 13 x 12 x 15
30 minutes steady state Cardio at 8kph. Diet has been good the last few days and it's starting to show. Some of my work pants I was struggling to get into are now quite loose so I must be losing BF! Diet today was 341g carbs ( a lot of whey in here due to being on night shift ) 71g fats and 54g carbs 27 fibrous. 2280 calories with a breakdown of 61% protein 29% fats and 10% carbs. Will probably try and increase my fat intake come days off on Monday and do more of a keto style diet. Planning a refeed on Monday of Tuesday. Will have been quite carb depleted for about a week by then.
Lukef2000
Well-known member
zubda345 said:
Yeah it's actually going good! I haven't lost any weight Over the last 5 days but I have gone down a notch on my belt. Will report weight on Monday. Have been doing plenty of cardio and haven't had any problems with shin splints. But I haven't done any HIIT yet because I don't want to push it. Oh and I ordered my goodies the other day...
Lukef2000
Well-known member
Day 27
I wasn't supposed to do weights today but I snuck in a quick arms session before running 4km on the treadmill.
Arm day
BW dips x 12 x 12 x 12 I was playing around with my body position here to see if i can get around that annoying pain and it seemed to work but I still decided not to push it.
Hammer chins
BW x 10 x 10 x 10 my lats were screaming here from yesterday's workout so I stopped at ten.
Close grip smith bench
135 x 12 x 12 x 12
Hammer curls
35s x 12 x 12 x 12
Straight bar pushdowns
140 x 12 x 12 x 12
Cable Preacher curls
70 x 12 x 12 x 12 I actually haven't been able to do three sets of 12 on this exercise on quite awhile
Was in the gym for about an hour including my cardio an d fock me I was drenched! Normally i dont sweat all that much but since I started OEP I always walk out wet as fock! I was up for 21 hours yesterday and my calories reflect that 3240 calories 319g protein 125g fats and 94 g carbs 34 fibrous. Myfitnesspal is playing up and won't show my macro ratio...
I wasn't supposed to do weights today but I snuck in a quick arms session before running 4km on the treadmill.
Arm day
BW dips x 12 x 12 x 12 I was playing around with my body position here to see if i can get around that annoying pain and it seemed to work but I still decided not to push it.
Hammer chins
BW x 10 x 10 x 10 my lats were screaming here from yesterday's workout so I stopped at ten.
Close grip smith bench
135 x 12 x 12 x 12
Hammer curls
35s x 12 x 12 x 12
Straight bar pushdowns
140 x 12 x 12 x 12
Cable Preacher curls
70 x 12 x 12 x 12 I actually haven't been able to do three sets of 12 on this exercise on quite awhile
Was in the gym for about an hour including my cardio an d fock me I was drenched! Normally i dont sweat all that much but since I started OEP I always walk out wet as fock! I was up for 21 hours yesterday and my calories reflect that 3240 calories 319g protein 125g fats and 94 g carbs 34 fibrous. Myfitnesspal is playing up and won't show my macro ratio...
zubda345
Member
Yeah Don't push it... But also push it, if you know what I mean
which goodies you ordered? goodies as in supplements and diet aids??
Lukef2000
Well-known member
Day 28
Night shift. Supposed to be a scheduled rest day but I went for a run. About 4k in 20 minutes. Calories are low but I was suppose to be up all night.... I wasn't lol I ended up rolling out my airbed at 2130 and slept till 0500. Getting paid to sleep in awesome. Calories 1662 I'm going to have to delete myfitnesspal and reinstall it because it's playing up. Not giving me my daily summaries. Have decided to give leangains a shot instead of going keto. I have fasted since 2100 last night and won't eat till 1300 today. I will trial this for a week and see how it goes.
Night shift. Supposed to be a scheduled rest day but I went for a run. About 4k in 20 minutes. Calories are low but I was suppose to be up all night.... I wasn't lol I ended up rolling out my airbed at 2130 and slept till 0500. Getting paid to sleep in awesome. Calories 1662 I'm going to have to delete myfitnesspal and reinstall it because it's playing up. Not giving me my daily summaries. Have decided to give leangains a shot instead of going keto. I have fasted since 2100 last night and won't eat till 1300 today. I will trial this for a week and see how it goes.
Lukef2000
Well-known member
Yeah I am starting to realize that I'm going to have to work around these things and I'm starting to realize what j can and what j can't do. Haha they are supplements but they're not the ones you can buy from a shop. Going to jump on a test cycle with an oral kickstart. Have three vials of test coming and 100 anadrol pills. Should get me back to my former self.zubda345 said:Yeah Don't push it... But also push it, if you know what I mean
Lukef2000
Well-known member
Day 29
Shoulder and abs day
Dumbell shoulder press
70s x 11 x9 x 7
Hanging leg raises
bw x 12 x 12 x 12
Smith Machine shouldr press
110 x 6
90 x 11 x 9
Weighted Crunches
150 x 10 x 10 x 10
Dumbell front raise
35s x 12 x 12 x 10
Hanging leg raises
bw x 10 x 10 x 10
Side lateral raise
30s x 6
25s x 12 x 10
weighted crunches
150 x 10 x 10x 10
Rear Delt Cable Flyes
30ps x 12 x 10 x 10
Barbell Shrugs
100 x 12 x 12 x 12
Dumbell shrugs
90s x 10 x 10 x 10
Got to admit transitioning to lean gains diet sucks! tha first fast when your used to being a grazer is tough!!! today was carb refeed day too so im having a lot of starchy carbs as i havent had F all in he last week. Will be back to normal calories tomorrow around 2200 - 2400 on weights days and no more than 1800 - 2000 on cardio / off days. Lets hope hat tomorrows fast goes better than todays. Fock i was getting cranky! LOL. Weight was varied today between 182 - 184 deopending on the scales iwas using. regardless thats at least 2 pounds iv lost this week. starting to see definition around my shoulders and the top of my abs show now when i flex. i havent seen them in awhile
Shoulder and abs day
Dumbell shoulder press
70s x 11 x9 x 7
Hanging leg raises
bw x 12 x 12 x 12
Smith Machine shouldr press
110 x 6
90 x 11 x 9
Weighted Crunches
150 x 10 x 10 x 10
Dumbell front raise
35s x 12 x 12 x 10
Hanging leg raises
bw x 10 x 10 x 10
Side lateral raise
30s x 6
25s x 12 x 10
weighted crunches
150 x 10 x 10x 10
Rear Delt Cable Flyes
30ps x 12 x 10 x 10
Barbell Shrugs
100 x 12 x 12 x 12
Dumbell shrugs
90s x 10 x 10 x 10
Got to admit transitioning to lean gains diet sucks! tha first fast when your used to being a grazer is tough!!! today was carb refeed day too so im having a lot of starchy carbs as i havent had F all in he last week. Will be back to normal calories tomorrow around 2200 - 2400 on weights days and no more than 1800 - 2000 on cardio / off days. Lets hope hat tomorrows fast goes better than todays. Fock i was getting cranky! LOL. Weight was varied today between 182 - 184 deopending on the scales iwas using. regardless thats at least 2 pounds iv lost this week. starting to see definition around my shoulders and the top of my abs show now when i flex. i havent seen them in awhile
Lukef2000
Well-known member
Day 30.
Lean gains day two. Today was nowhere near as bad as yesterday. About a hour after waking my hunger passed and i actually went 18hours without food due to having clients at the gym. Still havent sorted my calorie counter but I had wpi, yoghurt, 6 egg omlette and a natty PB sandwich for breakfast at 1500. Just had my second meal of a birthday roast pork and veges . I did have a small piece of cake. I have another birthday dinner tomorrow at a restaurant but I'll try and stay relatively clean.
Today was back day
Deadlift
135 x 10
225 x 10
365 x 4
350 x 5
310 x 10
225 x 10
Chins
Bw x 8 x 8 x 6 plus two negatives on the last set.
T bar rows
190 + bar x 11 x 10 x 9
Bent over rows
135 x 12 x 12 x 12
Straight Arm pulldowns
155 x 8
140 x 8
130 x 7 my Lats were toasted!
Had to be quick today as my mrs and I had plans and I had a very lazy morning lol! Time for my last meal of the day.
Lean gains day two. Today was nowhere near as bad as yesterday. About a hour after waking my hunger passed and i actually went 18hours without food due to having clients at the gym. Still havent sorted my calorie counter but I had wpi, yoghurt, 6 egg omlette and a natty PB sandwich for breakfast at 1500. Just had my second meal of a birthday roast pork and veges . I did have a small piece of cake. I have another birthday dinner tomorrow at a restaurant but I'll try and stay relatively clean.
Today was back day
Deadlift
135 x 10
225 x 10
365 x 4
350 x 5
310 x 10
225 x 10
Chins
Bw x 8 x 8 x 6 plus two negatives on the last set.
T bar rows
190 + bar x 11 x 10 x 9
Bent over rows
135 x 12 x 12 x 12
Straight Arm pulldowns
155 x 8
140 x 8
130 x 7 my Lats were toasted!
Had to be quick today as my mrs and I had plans and I had a very lazy morning lol! Time for my last meal of the day.
Lukef2000
Well-known member
Day 31
Today I had to travel 125 miles to mum and dads house. It's my birthday today so were going out for dinner to a steakhouse. I broke my fast at a shopping centre by having roast beef and three vege. I also had a protein shake and a nut bar. Will be having a big dinner then a smaller meal for my last one of the day.
I hit chest and triceps today I started light because of the problems I've been having. There was hardly a sign of that pain which is good. I could feel where it was and it was tender to touch but no pain whilst lifting.
I'll only list my work sets in today's workout.
Dumbbell chest press
90s x 11 x 9 x 8
Incline BB bench
175 x 11 x 9 x 7
Chest press machine
175 x 12 drop 135 x 12
175 x 12 drop 135 x 12
225 x 12 drop 175 x 8 drop 135 x 6
Dumbbell overhead extension
85 x 11 x 10 x 8
Skullcrushers
55 x 8 x 8 x 8
Close grip ez bar bench press
55 x 8 x 6 x 6
Rope pushdowns
60 x 10 x 9 x 8
Took it pretty easy but still hD a good pump and I reduced rest periods to keep my heartrate up. Had a few too many carbs tonight I think but I'll be doing cardio every day from now until Sunday so I'm sure that'll take care of it
Today I had to travel 125 miles to mum and dads house. It's my birthday today so were going out for dinner to a steakhouse. I broke my fast at a shopping centre by having roast beef and three vege. I also had a protein shake and a nut bar. Will be having a big dinner then a smaller meal for my last one of the day.
I hit chest and triceps today I started light because of the problems I've been having. There was hardly a sign of that pain which is good. I could feel where it was and it was tender to touch but no pain whilst lifting.
I'll only list my work sets in today's workout.
Dumbbell chest press
90s x 11 x 9 x 8
Incline BB bench
175 x 11 x 9 x 7
Chest press machine
175 x 12 drop 135 x 12
175 x 12 drop 135 x 12
225 x 12 drop 175 x 8 drop 135 x 6
Dumbbell overhead extension
85 x 11 x 10 x 8
Skullcrushers
55 x 8 x 8 x 8
Close grip ez bar bench press
55 x 8 x 6 x 6
Rope pushdowns
60 x 10 x 9 x 8
Took it pretty easy but still hD a good pump and I reduced rest periods to keep my heartrate up. Had a few too many carbs tonight I think but I'll be doing cardio every day from now until Sunday so I'm sure that'll take care of it
zubda345
Member
Why do you do shoulder presses on smith machine? y not barbell presses or even machine presses (they are similar to smith machine presses but I prefer doing machine presses over smith machine presses)? Ain't Tbar rows and Bent over barbell rows kindda same? Y not do only one of em and put rest of the effort on other remaining exercises?
Lukef2000
Well-known member
zubda345 said:
I do smith machine straight after I do dumbbells so I need the safety since my training partner (130 lb) female can't really spot me on a barbell. The shoulder press machine at my gym Is FOCKED. it just feels really awkward. Yeah TBar and bent over rows are similar but most rowing movements are similar and those are the two where I can lift the most
and let's be honest who doesn't like lifting heavy 
Lukef2000
Well-known member
Day 32
Travelled home today and didn't get back till late. I was absolutely shattered when i got to the gym and the weights reflected that. Have been following leangains for 5 days now but my diets been a bit dirty due to being really busy. Will be on point over the Easter holiday as I'm working all weekend and the start of next week! I have three off days in a row coming up due to the gym being closed and working day shift until Monday.
Legs day
Leg press
750l x 10 x 9 x 8
Bb squat
265 x 6
225 x 10 x 10
Leg Extension
Plate 9 of 10 x 12 x 11 x 9
Stiff legged deeds
135 x 10 x 10 x 10
Seated calve raise
175 x 18 x 15 x 13
Standing calve raise
200 x 10 x 10 x 10
Travelled home today and didn't get back till late. I was absolutely shattered when i got to the gym and the weights reflected that. Have been following leangains for 5 days now but my diets been a bit dirty due to being really busy. Will be on point over the Easter holiday as I'm working all weekend and the start of next week! I have three off days in a row coming up due to the gym being closed and working day shift until Monday.
Legs day
Leg press
750l x 10 x 9 x 8
Bb squat
265 x 6
225 x 10 x 10
Leg Extension
Plate 9 of 10 x 12 x 11 x 9
Stiff legged deeds
135 x 10 x 10 x 10
Seated calve raise
175 x 18 x 15 x 13
Standing calve raise
200 x 10 x 10 x 10
Lukef2000
Well-known member
Day 33
Not much going on today i will sort out my calorie counter this weekend so I can start tracking my diet again. Today is an off day I won't actually be exercising until Monday. Still getting hunger pangs all day until I break my fast. Bcaas don't do much to help it either. I'm down another 2lb my bodyfat calipers should ve here on Monday so I should get an aroundabout figure of where I'm at.
Not much going on today i will sort out my calorie counter this weekend so I can start tracking my diet again. Today is an off day I won't actually be exercising until Monday. Still getting hunger pangs all day until I break my fast. Bcaas don't do much to help it either. I'm down another 2lb
my bodyfat calipers should ve here on Monday so I should get an aroundabout figure of where I'm at.
Lukef2000
Well-known member
Day44
Not much going on today either I'm on shift all the easter break so I'm just doing the Intermittent fasting thing and eating quite small since I'm not working out or exercising. I downloaded myfitness pal again today and logged my calories as 1575. Its quite easy to not eat the amount of food your supposed to on IF. To ve quite honest I'm not sure if this IF is for me. I've been struggling hard since I started it. I'll give it another week before making up my mind totally. I almost collapsed the other day doing legs! I weighed in today at 185. Only three more pounds to lose.
Not much going on today either I'm on shift all the easter break so I'm just doing the Intermittent fasting thing and eating quite small since I'm not working out or exercising. I downloaded myfitness pal again today and logged my calories as 1575. Its quite easy to not eat the amount of food your supposed to on IF. To ve quite honest I'm not sure if this IF is for me. I've been struggling hard since I started it. I'll give it another week before making up my mind totally. I almost collapsed the other day doing legs! I weighed in today at 185. Only three more pounds to lose.
zubda345
Member
I do smith machine straight after I do dumbbells so I need the safety since my training partner (130 lb) female can't really spot me on a barbell. The shoulder press machine at my gym Is FOCKED. it just feels really awkward. Yeah TBar and bent over rows are similar but most rowing movements are similar and those are the two where I can lift the most
U should be happy you have a partner... I don't have any...
Well you are right about that everyone likes to lift heavy!
Great going man! Lose those 3 lbs asap and start gaining lean maSS! BTW You can still lose this mass even if you start eatting to gain...
Lukef2000
Well-known member
Day 35
Calories 1561. Had a big day at work today training cutting cars apart so time flew by!! There's just something about using big tools that make you feel like more of a man LOL! Big compound day tomorrow. My body should be primed and ready after three days off exercising and lifting!
Calories 1561. Had a big day at work today training cutting cars apart so time flew by!! There's just something about using big tools that make you feel like more of a man LOL! Big compound day tomorrow. My body should be primed and ready after three days off exercising and lifting!
Lukef2000
Well-known member
Day 36.
Big compound day.
Squats
310 x 3 my strength has gone down here which is unfortunate. The last Two times I've squatted I've had trouble lifting this weight!
285 x 6 even this was a struggle
265 x 10 x 10
225 x 12
Deadlift
375 x 2 PR!! Stoked!! Ive been stuck on 355 for a long time now! How can one lift get weaker then you PR on another one WTF!!
355 x 8
310 x 8
265 x 12
Big compound day.
Squats
310 x 3
my strength has gone down here which is unfortunate. The last Two times I've squatted I've had trouble lifting this weight! 285 x 6 even this was a struggle
265 x 10 x 10
225 x 12
Deadlift
375 x 2 PR!! Stoked!! Ive been stuck on 355 for a long time now! How can one lift get weaker then you PR on another one WTF!!
355 x 8
310 x 8
265 x 12
Lukef2000
Well-known member
Compound day continued. (hit send button by accident)
Dumbbell press
90s x 8 x 7
85s x 7
Dumbbell shoulder press
70s x 11 x 9 x 7
Dips
Bw x 12 x 12 x 12 I will start putting weight on these again this week as that pain seems to have subsided
Diet ha been good. I stopped leangains due to being on night shift but will resume it tomorrow night . I was actually at my goal weight this morning when I woke up but I was 4 pounds heavier this afternoon so I'll probably give it another week then my cut will done
Dumbbell press
90s x 8 x 7
85s x 7
Dumbbell shoulder press
70s x 11 x 9 x 7
Dips
Bw x 12 x 12 x 12 I will start putting weight on these again this week as that pain seems to have subsided
Diet ha been good. I stopped leangains due to being on night shift but will resume it tomorrow night . I was actually at my goal weight this morning when I woke up but I was 4 pounds heavier this afternoon so I'll probably give it another week then my cut will done
zubda345
Member
Thanks bro will probably run this log for another week or until I get stable weight for 3 days. I am down to my goal weight as of this morning but until I stay that weight for a few days my dieting will continue
Yeah you should... Fortify your self at the present stage right now...
Can u post ur current pics now?