Approved Log Recomp Cycle Log sponsored by US-Pharmacies
- Thread starter Dopeless
- Start date
Thanks bro I appreciate it!!
Wish I could sleep for 9hrs! You’ll be making some good gains if that keeps up! Great detail in the log bro2/20/26
Whats up guys..
I slept in today and felt great..!! I've noticed lately that im not getting really too sore from training and when I am sore it doesn't last more than a day..
So Im starting to recover faster! Which I believe is the result of the good quality gear from us-pharmacies.net!! I cannot wait for my order to come in!!
I actually slept in today I went to bed around 12:00a.m last night and woke up at 9:00a.m
I felt rested and full of energy!!
Total sleep : 9 hrs..
Weigh in: 243!! ( after 1 meal)
Today I have a full upper body workout planned along with my usual 45 min of cardio... You'll notice that I switched from doing the ski machine to the stair stepper to maximize calorie burn in the alloted time..
I sweat like crazy on the stair master!!
Also I want to bring up that while I was taking my weekly picture for my physique update,
I noticed that my right arm was like a whole inch SMALLER than my left arm!!!
So I didnt post the double bi updated pic..
That being said you'll see in my routine that I'll do the 1st couple of sets with both arms then finish the last couple with only my right arm..
I also incorporated iso-lateral movements as much as I could.. gym was busy..
Training :
Full upper body workout/ cardio
warmup: 20 min ski machine level 20
190 total calories
Exercise#1
Lat pulldown
Set#1 143lbs x 10 reps
Set#2. 165lbs x 10 reps
Set#3. 165lbs x 8 reps
Set#4. 165lbs x 7 reps
Exercise#2
Seated cable rows
( wide grip)
Set#1 121lbs x 12 reps
Set#2 143lbs x 8 reps
Set#3. 143lbs x 10 reps
Set#4. 143lbs x 10 reps
Exercise#3
Chest Machine Fly
Set:1 110lbs x 15 reps
Set#2 130lbs x 10 reps
Set#3 130lbs x 10 reps
Exercise #4
Machine flat chest press
Set#1 185lbs x 12 reps
Set#2. 185lbs x 12 reps
Set#3. 185lbs x 12 reps
Set#4 205lbs x 10 reps
Exercise #5
Shoulder Press machine
Set#1 130lbs x 12 reps
Set#2. 150lbs x 10 reps
Set#3. 160lbs x 10 reps
Set#4 160lbs x 9 reps
Exercise #6
Cable Lateral Raises
Set#1. 85lbs x 10 reps
Set#2 85lbs x 10reps
Set#3. 85lbs x 10 reps
Exercise # 7
Machine Dips
Set#1 185 lbs x 20 reps
Set#2 225lbs x 12 reps
Set#3 245lbs x 12 reps
Set#4 245lbs x 12 reps
Exercise# 8
iso-lateral cable pushdowns
Set#1 15lbs x 10 reps
Set#2 20 lbs x 10 reps
Set#3 20lbs x 10 reps
Set#4 20lbs x 8 reps
( right arm only)
Set#5. 20lbs x 7reps
(right arm only
Exercise #9
Triceps overhead extensions:
Set#1 70lbs x 10 reps
Set#2 80lbs x 8 reps
Set#3 30lbs x 8 reps
(right arm only)
Set#4 30lbs x 8 reps
(right arm only)
Exercise#10
Biceps preacher curl machine
Set#1 105lbs x 8 reps
Set#2 105lbs x 8 reps
Set#3. 45 lbs x 8 reps
(right arm only)
Set#4. 45lbs x 7 reps
(right arm only)
Exercise#11
Iso- Lateral Biceps cable curl machine
Set#1 105lbs x 10 reps
Set#2. 105lbs x 9 reps
Set#3. 45lbs x 8 reps
(right arm only)
Set#4. 45lbs x 6 reps
(right arm only)
Cardio:
45 min on stair stepper fat burn mode level 3-7 alternating resistance
Total calories
526 calories..
Nutrion/ Meals:
Meal 1:
2 whole eggs
300 grams egg whites
1 cup black beans
1 cup black coffee
Calories: ~520
Protein: ~63 g
Carbs: ~40 g
Fat: ~10 g
Meal 2:
4 scoops protein powder
Calories: ~480
Protein: ~96 g
Carbs: ~16 g
Fat: ~6 g
Meal 3:
200 grams 93/7 lean ground beef
125 grams white rice
Calories: ~494
Protein: ~48 g
Carbs: ~35 g
Fat: ~16 g
Meal 4:
2 scoops protein powder
Calories: ~240
Protein: ~48 g
Carbs: ~8 g
Fat: ~3 g
Daily Totals:
Calories: ~1,734
Protein: ~255 g
Carbs: ~99 g
Fat: ~35 g
2/21/26
Waz good fam!!
I'm really excited to bring you guys today's update!!
I got some new gear that TD this morning!! I added some Test Prop and in a couple days I'll be adding a lil Tren Ace to my cycle!!
So let's get into it..
Last night I was tossing and turning and I didnt sleep till about 2:00a.m and I woke up at 8:00am
Total sleep: 6 hrs
Weigh in: 236.8
!! (after 2 meals)
How TF I lost 7 lbs over night beats the hell outta me
but I have the picture to prove it!!!
Supplements/Cycle:
125mg of us pharmacies test enanthate ..
50mg of us pharmacies test prop..
By far some of the smoothest gear ive ever tried!!
!!! No bumps!! zero PIP!!
Training:
Legs ( light day)
Abs/cardio:
warmup 20 min upright bike:
143 calories
Exercise#1
Quad extensions
Set#1. 145lbs x 15 reps
Set#2. 165lbs x 15 reps
Set#3. 185lbs x 15 reps
Set#4. 205lbs x 12reps
Exercise #2
Leg press:
Set#1 370lbs x 15 reps
Ser#2. 460lbs x 12 reps
Set#3 460lbs x 12 reps
Set #4 550lbs x 12 reps
Exercise#3
SLDL
Set#1 135lbs x 10 reps
Set#2. 135lbs x 10 reps
Set#3. 135lbs x 10 reps
Exercise#4
Seated Calf Raises
Set#1 90lbs x 30 reps
Set#2 115lbs x 30 reps
Set#3 160lbs x 25 reps
Exercise#5
Cable Crunches
Set#1 60lbs x 30 reps
Set#2. 70lbs x 25 reps
Set#3. 80lbs x 25 reps
Cardio:
45 min Stair Master
level 3-6 on random mode
526 calories
Honestly I didnt get the best sleep last night so I felt a little burnt out today so I didnt do as many exercises as I usually do.. And the fact I lost 7LBS overnight is kinda alarming.. I lll see how I feel on Monday when I train if my weight keeps dropping too fast I might give myself a couple hundred more calories..
Nutrition/ Meals
Meal 1:
250 grams egg whites
2 whole eggs
1 cup black beans
Calories: ~495
Protein: ~57 g
Carbs: ~40 g
Fat: ~10 g
Meal 2:
250 grams 93/7 lean ground beef
Half cup black beans
Calories: ~540
Protein: ~60 g
Carbs: ~20 g
Fat: ~18 g
Meal 3:
3 scoops protein powder
1 serving whole milk Greek yogurt
Calories: ~510
Protein: ~87 g
Carbs: ~21 g
Fat: ~9.5 g
Meal 4:
2 chicken leg-and-thigh (without skin)
Calories: ~460
Protein: ~50 g
Carbs: ~0 g
Fat: ~16 g
Daily Totals:
Calories: ~2,005
Protein: ~254 g
Carbs: ~81 g
Fat: ~53.5 g
Waz good fam!!
I'm really excited to bring you guys today's update!!
I got some new gear that TD this morning!! I added some Test Prop and in a couple days I'll be adding a lil Tren Ace to my cycle!!
So let's get into it..
Last night I was tossing and turning and I didnt sleep till about 2:00a.m and I woke up at 8:00am
Total sleep: 6 hrs
Weigh in: 236.8
!! (after 2 meals)How TF I lost 7 lbs over night beats the hell outta me
but I have the picture to prove it!!!Supplements/Cycle:
125mg of us pharmacies test enanthate ..
50mg of us pharmacies test prop..
By far some of the smoothest gear ive ever tried!!
!!! No bumps!! zero PIP!!Training:
Legs ( light day)
Abs/cardio:
warmup 20 min upright bike:
143 calories
Exercise#1
Quad extensions
Set#1. 145lbs x 15 reps
Set#2. 165lbs x 15 reps
Set#3. 185lbs x 15 reps
Set#4. 205lbs x 12reps
Exercise #2
Leg press:
Set#1 370lbs x 15 reps
Ser#2. 460lbs x 12 reps
Set#3 460lbs x 12 reps
Set #4 550lbs x 12 reps
Exercise#3
SLDL
Set#1 135lbs x 10 reps
Set#2. 135lbs x 10 reps
Set#3. 135lbs x 10 reps
Exercise#4
Seated Calf Raises
Set#1 90lbs x 30 reps
Set#2 115lbs x 30 reps
Set#3 160lbs x 25 reps
Exercise#5
Cable Crunches
Set#1 60lbs x 30 reps
Set#2. 70lbs x 25 reps
Set#3. 80lbs x 25 reps
Cardio:
45 min Stair Master
level 3-6 on random mode
526 calories
Honestly I didnt get the best sleep last night so I felt a little burnt out today so I didnt do as many exercises as I usually do.. And the fact I lost 7LBS overnight is kinda alarming.. I lll see how I feel on Monday when I train if my weight keeps dropping too fast I might give myself a couple hundred more calories..
Nutrition/ Meals
Meal 1:
250 grams egg whites
2 whole eggs
1 cup black beans
Calories: ~495
Protein: ~57 g
Carbs: ~40 g
Fat: ~10 g
Meal 2:
250 grams 93/7 lean ground beef
Half cup black beans
Calories: ~540
Protein: ~60 g
Carbs: ~20 g
Fat: ~18 g
Meal 3:
3 scoops protein powder
1 serving whole milk Greek yogurt
Calories: ~510
Protein: ~87 g
Carbs: ~21 g
Fat: ~9.5 g
Meal 4:
2 chicken leg-and-thigh (without skin)
Calories: ~460
Protein: ~50 g
Carbs: ~0 g
Fat: ~16 g
Daily Totals:
Calories: ~2,005
Protein: ~254 g
Carbs: ~81 g
Fat: ~53.5 g
Attachments
Yes sir! USP Tren Ace is very smooth.Touchdown!!!!
Super fast shipping !!!
USP is tha G.O.A.T
Exercise selection is looking good bro! Keep up the good work!
2/22/26
Today is day 11 of this journey and Im feeling locked in and motivated !! Im excited to start the Tren Ace tomorrow and Im looking forward to sharing each step of my transformation with you guys!!
I've lost 10 lbs total so far as of yesterday's weigh in. My cousin told me today that I look slimmer already and I feel more energetic recently!!
Today is a rest day for me so and I decided to take an actual rest day no gym at all..
Im gonna rest up and hit
Chest/Shoulder/Triceps hard tomorrow!!
I went to bed at 12:00 a.m last night and woke up at 8:00 a.m
total sleep 8hrs..
No weigh in today:
I also did not have a cheat meal this whole week.. I was sooo tempted today my family was making pupusa's
..
Its one of my favorite foods..!! If you guys dont know what it is its like homemade corn tortillas filled with meat and cheese with salsa and pickled cabbage on top...
But .. I stayed strong and didnt give into temptation!!
They also made beef birria and had some of that for dinner I just trimmed off any visible fat.. and made sure to weigh my portion..
Supplements/Cycle:
Nothing today..
Training:
Rest Day
Nutrition/Meals:
Meal 1:
300 grams egg whites
2 whole eggs
1 cup black beans
Calories: ~535
Protein: ~63 g
Carbs: ~40 g
Fat: ~10 g
Meal 2:
250 grams egg whites
2 whole eggs
2 slices Dave’s Killer Bread
Calories: ~570
Protein: ~46 g
Carbs: ~42 g
Fat: ~11 g
Meal 3:
300 grams beef birria (20 g fat trimmed)
2 corn tortillas
Calories: ~655
Protein: ~60 g
Carbs: ~22 g
Fat: ~35 g
Meal 4:
2 scoops protein powder
1 serving whole milk Greek yogurt
Calories: ~310
Protein: ~63 g
Carbs: ~17 g
Fat: ~8 g
Daily Totals:
Calories: ~2,070
Protein: ~232 g
Carbs: ~121 g
Fat: ~64 g
Today is day 11 of this journey and Im feeling locked in and motivated !! Im excited to start the Tren Ace tomorrow and Im looking forward to sharing each step of my transformation with you guys!!
I've lost 10 lbs total so far as of yesterday's weigh in. My cousin told me today that I look slimmer already and I feel more energetic recently!!
Today is a rest day for me so and I decided to take an actual rest day no gym at all..
Im gonna rest up and hit
Chest/Shoulder/Triceps hard tomorrow!!
I went to bed at 12:00 a.m last night and woke up at 8:00 a.m
total sleep 8hrs..
No weigh in today:
I also did not have a cheat meal this whole week.. I was sooo tempted today my family was making pupusa's
..Its one of my favorite foods..!! If you guys dont know what it is its like homemade corn tortillas filled with meat and cheese with salsa and pickled cabbage on top...
But .. I stayed strong and didnt give into temptation!!
They also made beef birria and had some of that for dinner I just trimmed off any visible fat.. and made sure to weigh my portion..
Supplements/Cycle:
Nothing today..
Training:
Rest Day
Nutrition/Meals:
Meal 1:
300 grams egg whites
2 whole eggs
1 cup black beans
Calories: ~535
Protein: ~63 g
Carbs: ~40 g
Fat: ~10 g
Meal 2:
250 grams egg whites
2 whole eggs
2 slices Dave’s Killer Bread
Calories: ~570
Protein: ~46 g
Carbs: ~42 g
Fat: ~11 g
Meal 3:
300 grams beef birria (20 g fat trimmed)
2 corn tortillas
Calories: ~655
Protein: ~60 g
Carbs: ~22 g
Fat: ~35 g
Meal 4:
2 scoops protein powder
1 serving whole milk Greek yogurt
Calories: ~310
Protein: ~63 g
Carbs: ~17 g
Fat: ~8 g
Daily Totals:
Calories: ~2,070
Protein: ~232 g
Carbs: ~121 g
Fat: ~64 g
Attachments
2/23/26
Day 12...
Guys... Today was Awesome!!!
There was no question today, my cycle is DEFINITELY kicking in!!!
During my training sesh I felt really strong compared to usually...
I completely destroyed my current PR's on 3 different exercises!! On the iso- hammer shoulder press i did 125lbs per side for like 8 reps and most I done before was 90lbs for like 4-5 reps..
Then on machine Dips most I've done before was 305 for just a couple reps .. Today I stacked the machine 345 for 8 reps
Then lastly .. I was feeling soo good and shoulder was pain free so I decided to do
FB DB presses and I usually didnt do more than 60's for like 4-5 reps but today I did 75's for 8 reps and thats where I fucked up cause my shoulder started hurting pretty good during but I felt like I could go a bit heavier if I wasnt injured...
Hopefully I didnt do too much damage...
In other news..I gained all the weight back during my day off which is telling me its water weight ..
but Im feeling more solid .. and my gym pants starting to fall down I had to roll the waist today so they didnt end up around my ankles while doing cardio..
I went to bed at 1:00 a.m and woke up at 8:00am
Total sleep 7hrs
Weigh in: 243.4lbs
Supplements/Cycle:
Today:
-375mg of USP Test E
-50mg of USP Tren Ace
-50mg of USP Test Prop
Weekly:
375mg Test E
150mg Tren Ace
150mg Test prop
Training:
warmup 20 min ski machine level 20
Total Calories 196
Chest/Shoulder/Triceps
Exercise#1
Iso-Hammer Shoulder Press
Warmup sets:
Set#1 45lbs x 20 reps
Set#2 45lbs x 12reps
Working Sets:
Set#1 90lbs x 8 reps
Set#2 115lbs x 6 reps
Set#3. 115lbs x 8 reps
Set#4. 125lbs x 6 reps
Exercise#2
Cable Lateral Raises :
Set#1 105lbs x 10 reps
Set#2. 105lbs x 10 reps
Set#3. 105lbs x 6 reps
Exercise#3:
Machine Dips
Set#1 245lbs x 10 reps
Set#2 305lbs x 8 reps
Set#3 345lbs(full stack)
x 6 reps
Exercise#4
Flat Bench DB Press
Set#1 50's x 12 reps
Set#2. 75's x 8 reps
Set#3. 75's x 6 reps / dropset to 50's x 10 reps
Exercise#5
Cable Flys
Set#1 23lbs x 12 reps
Set#2 23lbs x 10 reps
Set#3 23lbs x 10 reps
Exercise#6
Cable iso Triceps pushdowns
Set#1 30lbs x 8 reps
Set#2 30lbs x 8 reps
Set#3 30lbs x 6 reps (right arm only)
Set#4. 27lbs x 7 reps
(right arm only)
Exercise#7
Machine overhead Triceps extensions
Set#1 35lbs x 10 reps
(right arm only)
Set#2 35lbs x 10 reps
(right arm only)
Set#3. 35lbs x 9 reps
(right arm only)
Exercise# 8
Cable crunches
Set#1 60lbs x 35 reps
Set#2 60lbs x 27 reps
Set#3 60lbs x 17 reps
Exercise#9
Machine Rear Delt flys
Set#1 110lbs x 10 reps
Set#2 110lbs x 10 reps
Set#3 110lbs x 10 reps
Set#4 110lbs x 8 reps
Cardio:
45 min Stair Master random mode levels 3-7
Total Calories 533
Nutrition/Meals
Meal 1:
300 g egg whites
2 whole eggs
1 cup black beans
Calories: ~495
Protein: ~57 g
Carbs: ~40 g
Fat: ~10 g
Meal 2:
200 g 93/7 lean ground beef
125 g white rice
Calories: ~494
Protein: ~48 g
Carbs: ~35 g
Fat: ~16 g
Meal 3:
2 scoops protein powder
1 serving whole milk Greek yogurt
Calories: ~310
Protein: ~63 g
Carbs: ~9 g
Fat: ~5 g
Meal 4:
300 g egg whites
200 g 93/7 lean ground beef
75 g white rice
Calories: ~535
Protein: ~78 g
Carbs: ~21 g
Fat: ~16 g
Daily Totals:
Calories: ~1,834
Protein: ~246 g
Carbs: ~105 g
Fat: ~47 g
Day 12...
Guys... Today was Awesome!!!
There was no question today, my cycle is DEFINITELY kicking in!!!
During my training sesh I felt really strong compared to usually...
I completely destroyed my current PR's on 3 different exercises!! On the iso- hammer shoulder press i did 125lbs per side for like 8 reps and most I done before was 90lbs for like 4-5 reps..
Then on machine Dips most I've done before was 305 for just a couple reps .. Today I stacked the machine 345 for 8 reps
Then lastly .. I was feeling soo good and shoulder was pain free so I decided to do
FB DB presses and I usually didnt do more than 60's for like 4-5 reps but today I did 75's for 8 reps and thats where I fucked up cause my shoulder started hurting pretty good during but I felt like I could go a bit heavier if I wasnt injured...
Hopefully I didnt do too much damage...
In other news..I gained all the weight back during my day off which is telling me its water weight ..
but Im feeling more solid .. and my gym pants starting to fall down I had to roll the waist today so they didnt end up around my ankles while doing cardio..
I went to bed at 1:00 a.m and woke up at 8:00am
Total sleep 7hrs
Weigh in: 243.4lbs
Supplements/Cycle:
Today:
-375mg of USP Test E
-50mg of USP Tren Ace
-50mg of USP Test Prop
Weekly:
375mg Test E
150mg Tren Ace
150mg Test prop
Training:
warmup 20 min ski machine level 20
Total Calories 196
Chest/Shoulder/Triceps
Exercise#1
Iso-Hammer Shoulder Press
Warmup sets:
Set#1 45lbs x 20 reps
Set#2 45lbs x 12reps
Working Sets:
Set#1 90lbs x 8 reps
Set#2 115lbs x 6 reps
Set#3. 115lbs x 8 reps
Set#4. 125lbs x 6 reps
Exercise#2
Cable Lateral Raises :
Set#1 105lbs x 10 reps
Set#2. 105lbs x 10 reps
Set#3. 105lbs x 6 reps
Exercise#3:
Machine Dips
Set#1 245lbs x 10 reps
Set#2 305lbs x 8 reps
Set#3 345lbs(full stack)
x 6 reps
Exercise#4
Flat Bench DB Press
Set#1 50's x 12 reps
Set#2. 75's x 8 reps
Set#3. 75's x 6 reps / dropset to 50's x 10 reps
Exercise#5
Cable Flys
Set#1 23lbs x 12 reps
Set#2 23lbs x 10 reps
Set#3 23lbs x 10 reps
Exercise#6
Cable iso Triceps pushdowns
Set#1 30lbs x 8 reps
Set#2 30lbs x 8 reps
Set#3 30lbs x 6 reps (right arm only)
Set#4. 27lbs x 7 reps
(right arm only)
Exercise#7
Machine overhead Triceps extensions
Set#1 35lbs x 10 reps
(right arm only)
Set#2 35lbs x 10 reps
(right arm only)
Set#3. 35lbs x 9 reps
(right arm only)
Exercise# 8
Cable crunches
Set#1 60lbs x 35 reps
Set#2 60lbs x 27 reps
Set#3 60lbs x 17 reps
Exercise#9
Machine Rear Delt flys
Set#1 110lbs x 10 reps
Set#2 110lbs x 10 reps
Set#3 110lbs x 10 reps
Set#4 110lbs x 8 reps
Cardio:
45 min Stair Master random mode levels 3-7
Total Calories 533
Nutrition/Meals
Meal 1:
300 g egg whites
2 whole eggs
1 cup black beans
Calories: ~495
Protein: ~57 g
Carbs: ~40 g
Fat: ~10 g
Meal 2:
200 g 93/7 lean ground beef
125 g white rice
Calories: ~494
Protein: ~48 g
Carbs: ~35 g
Fat: ~16 g
Meal 3:
2 scoops protein powder
1 serving whole milk Greek yogurt
Calories: ~310
Protein: ~63 g
Carbs: ~9 g
Fat: ~5 g
Meal 4:
300 g egg whites
200 g 93/7 lean ground beef
75 g white rice
Calories: ~535
Protein: ~78 g
Carbs: ~21 g
Fat: ~16 g
Daily Totals:
Calories: ~1,834
Protein: ~246 g
Carbs: ~105 g
Fat: ~47 g
Attachments
you keep checking every box like you have been and you'll need new pants.
widebodybullies
Member
meals on point!
2/24/26
Day 13...
Waz good !! Lets get into today's log!!
I went to bed last night early around 10:00p.m and I woke up around 7:00 a.m
Total sleep: 9 hrs!!
Weigh in 243.3 ( after 3 meals)
Supplements/ Cycle:
nothing today..
weekly dosage
-375mg us pharmacies test e
-150mg us pharmacies test prop
-150mg us pharmacies tren ace
test e is dosed 1x per week, test p and tren ace E.O.D.
Training:
Back/Biceps/Abs
& Cardio:
20 Min warmup on elliptical
178 calories
Exercise#1
Lat Pulldowns
warmup sets
Set#1. 110lbs x 15reps
Set#2. 121lbs x 10 reps
Working Sets
Set#1 209lbs x 5 reps
Set# 209lbs x 4 reps
Set#3. 209lbs x 4 reps
Exercise#2
Hammer strength Iso rows
Set#1 115lbs x 8 reps
Set#2 115lbs x 8 reps
Set#3 115lbs x 8 reps
Exercise#3
Seated close grip cable rows
Set#1 165lbs x 7 reps
Set#2 187lbs x 6 reps
Set#3. 187lbs x 4 reps
dropset 143lbs x 4 reps
Exercise#4
Iso supinated lat pulldown machine
Set#1 90lbs x 8 reps
Set#2. 90lbs x 8reps
Set#3. 115lbs x 2 reps
dropset 90lbs x 6 reps
Exercise#5
Lower Back extensions
Set#1 Bw x 20reps
Set#2 25lbs x 15 reps
Set#3 45lbs x 12 reps
Exercise#6
Iso seated cable curls
Set#1. 125lbs x 10 reps
Set#2. 125lbs x 10reps
Set#3. 125lbs x 10 reps
Set#4. 125lbs x 10 reps
Exercise#7
One arm preacher curls
Set#1 60lbs x 6 reps
Set#2 45lbs x 10 reps
Set#3 45lbs x 10 reps
Set#4. 45lbs x 8 reps
Set#5. 45lbs x 7 reps
Set# 6 45lbs x 6 reps
Exercise#8
Cable Crunches
Set#1. 60lbs x 35 reps
Set#2. 60lbs x 35 reps
Set#3. 70lbs x 25 reps
Set#4 70lbs x 25 reps
Cardio:
45 min Stair Stepper level 3-7 random mode
Calories 531
Felt really good today during training but I didnt do as much Biceps as I wanted cause gym was overly crowded!! went during prime time .. But I hit a couple PR's on lat pulldowns and seated cable rows!!
Good pump overall for back... !! I think im going to drop the weight and go for more reps in the future for Biceps they seem to respond better doing higher reps for me .. I didnt get as good a pump going heavy with low reps today..
Meals/Nutrition:
Meal 1:
300 g egg whites
2 whole eggs
1 cup black beans
Calories: ~515, Protein: ~60 g, Carbs: ~40 g, Fat: ~10 g
Meal 2:
200 g 93/7 lean ground beef
125 g white rice
Calories: ~466, Protein: ~44 g, Carbs: ~29 g, Fat: ~16 g
Meal 3:
175 g 93/7 lean ground beef
75 g white rice
Calories: ~372, Protein: ~38 g, Carbs: ~17 g, Fat: ~14 g
Meal 4:
350 g egg whites
2 whole eggs
80 g white rice
Calories: ~398, Protein: ~51 g, Carbs: ~18 g, Fat: ~10 g
Daily Totals:
Calories: ~1,751, Protein: ~193 g, Carbs: ~104 g, Fat: ~50 g
I almost forgot... I ran out of protein powder last night and its throwing me off my macro game a lil!!
Im not gonna be able to get more protein powder till maybe the weekend so imma be eating a whole Lotta egg whites till then
Day 13...
Waz good !! Lets get into today's log!!
I went to bed last night early around 10:00p.m and I woke up around 7:00 a.m
Total sleep: 9 hrs!!
Weigh in 243.3 ( after 3 meals)
Supplements/ Cycle:
nothing today..
weekly dosage
-375mg us pharmacies test e
-150mg us pharmacies test prop
-150mg us pharmacies tren ace
test e is dosed 1x per week, test p and tren ace E.O.D.
Training:
Back/Biceps/Abs
& Cardio:
20 Min warmup on elliptical
178 calories
Exercise#1
Lat Pulldowns
warmup sets
Set#1. 110lbs x 15reps
Set#2. 121lbs x 10 reps
Working Sets
Set#1 209lbs x 5 reps
Set# 209lbs x 4 reps
Set#3. 209lbs x 4 reps
Exercise#2
Hammer strength Iso rows
Set#1 115lbs x 8 reps
Set#2 115lbs x 8 reps
Set#3 115lbs x 8 reps
Exercise#3
Seated close grip cable rows
Set#1 165lbs x 7 reps
Set#2 187lbs x 6 reps
Set#3. 187lbs x 4 reps
dropset 143lbs x 4 reps
Exercise#4
Iso supinated lat pulldown machine
Set#1 90lbs x 8 reps
Set#2. 90lbs x 8reps
Set#3. 115lbs x 2 reps
dropset 90lbs x 6 reps
Exercise#5
Lower Back extensions
Set#1 Bw x 20reps
Set#2 25lbs x 15 reps
Set#3 45lbs x 12 reps
Exercise#6
Iso seated cable curls
Set#1. 125lbs x 10 reps
Set#2. 125lbs x 10reps
Set#3. 125lbs x 10 reps
Set#4. 125lbs x 10 reps
Exercise#7
One arm preacher curls
Set#1 60lbs x 6 reps
Set#2 45lbs x 10 reps
Set#3 45lbs x 10 reps
Set#4. 45lbs x 8 reps
Set#5. 45lbs x 7 reps
Set# 6 45lbs x 6 reps
Exercise#8
Cable Crunches
Set#1. 60lbs x 35 reps
Set#2. 60lbs x 35 reps
Set#3. 70lbs x 25 reps
Set#4 70lbs x 25 reps
Cardio:
45 min Stair Stepper level 3-7 random mode
Calories 531
Felt really good today during training but I didnt do as much Biceps as I wanted cause gym was overly crowded!! went during prime time .. But I hit a couple PR's on lat pulldowns and seated cable rows!!
Good pump overall for back... !! I think im going to drop the weight and go for more reps in the future for Biceps they seem to respond better doing higher reps for me .. I didnt get as good a pump going heavy with low reps today..
Meals/Nutrition:
Meal 1:
300 g egg whites
2 whole eggs
1 cup black beans
Calories: ~515, Protein: ~60 g, Carbs: ~40 g, Fat: ~10 g
Meal 2:
200 g 93/7 lean ground beef
125 g white rice
Calories: ~466, Protein: ~44 g, Carbs: ~29 g, Fat: ~16 g
Meal 3:
175 g 93/7 lean ground beef
75 g white rice
Calories: ~372, Protein: ~38 g, Carbs: ~17 g, Fat: ~14 g
Meal 4:
350 g egg whites
2 whole eggs
80 g white rice
Calories: ~398, Protein: ~51 g, Carbs: ~18 g, Fat: ~10 g
Daily Totals:
Calories: ~1,751, Protein: ~193 g, Carbs: ~104 g, Fat: ~50 g
I almost forgot... I ran out of protein powder last night and its throwing me off my macro game a lil!!
Im not gonna be able to get more protein powder till maybe the weekend so imma be eating a whole Lotta egg whites till then
Attachments
2/25/26
Waz up y'all...
Today marks the end of my second week logging and into my new diet and training regimen.. and... its Wednesday so that means its physique pic day!!
I can already tell my body's changing.. I feel tighter, arms are way more vascular, chest is flattening and my gut is shrinking..
Im gonna go get my self a measuring tape so we can have a more precise way of gauging progress than just eyeballing it... that and Im about 3 lbs lighter than when I started
( except for that one weird day I lost 7 lbs over night) ..
Anyways..
Lets get into today's log..
Went to bed at 11:00p.m woke up at 7:00a.m
total sleep: 8 hrs..
weigh in: 242.9 lbs (after 2 meals)
Supplements/cycle:
Today:
50mg US Pharmacies Tren Ace
50mg US Pharmacies Test Prop
Weekly dose:
375mg US Pharmacies Test E
150mg US Pharmacies Tren Ace
150mg US Pharmacies Test Prop
Training:
Legs/Abs/Cardio
Warmup:
20 min upright bike level 13 random mode
Total calories: 135
Exercise#1
Leg Press:
Warmup sets:
Set#1 330lbs x 15 reps
Set#2. 330lbs x 15 reps
Working Sets:
Set#1 550lbs x 6 reps
Set#2 730lbs x 6 reps
!!! new PR!!
Set#3. 640lbs x 8 reps
Set#4 640lbs x 8 reps
Exercise#2
Quad extensions
Set#1 185lbs x 15 reps
Set#2 225lbs x 10 reps
Set#3. 265lbs x 8 reps
Set# 4. 305lbs x 8 reps
new PR!!
Set#5 345lbs
( full stack) x 6 reps
new PR!!!
Exercise#3
Leg curl machine
Set#1 220lbs x 10 reps
Set#2. 260lbs x 8 reps
Set#3. 300lbs x 4 reps
Ser#4. 280lbs x 5 reps
Exercise #4
Seated calf raises
Set#1 100lbs x 25 reps
Set#2 155lbs x 15 reps
Set#3 155 lbs x 12 reps
Set#4. 155lbs x 12 reps
dropset 100lbs x 15 reps
Exercise #5
Cable crunches
Set#1 60lbs x 35 reps
Set#2 77lbs x25 reps
Set#3 77lbs x 25 reps
Set#4. 77lbs x 23 reps
Set#5. 77lbs x 25 reps
Cardio:
45 min Stair Master level 3-7 fatburn mode
Total Calories: 519
Meals/ Nutrition:
Meal 1:
350 g egg whites
3 whole eggs
1 cup black beans
Calories: ~615, Protein: ~69 g, Carbs: ~40 g, Fat: ~23 g
Meal 2:
225 g 93/7 lean ground beef
75 g white rice
Calories: ~470, Protein: ~44 g, Carbs: ~17 g, Fat: ~18 g
Meal 3:
175 g 93/7 lean ground beef
125 g white rice
225 g egg whites
Calories: ~570, Protein: ~64 g, Carbs: ~35 g, Fat: ~17 g
Meal 4:
260 g egg whites
2 whole eggs
Calories: ~285, Protein: ~37 g, Carbs: ~3 g, Fat: ~11 g
Daily Totals:
Calories: ~1,940, Protein: ~214 g, Carbs: ~95 g, Fat: ~69 g
Waz up y'all...
Today marks the end of my second week logging and into my new diet and training regimen.. and... its Wednesday so that means its physique pic day!!
I can already tell my body's changing.. I feel tighter, arms are way more vascular, chest is flattening and my gut is shrinking..
Im gonna go get my self a measuring tape so we can have a more precise way of gauging progress than just eyeballing it... that and Im about 3 lbs lighter than when I started
( except for that one weird day I lost 7 lbs over night) ..
Anyways..
Lets get into today's log..
Went to bed at 11:00p.m woke up at 7:00a.m
total sleep: 8 hrs..
weigh in: 242.9 lbs (after 2 meals)
Supplements/cycle:
Today:
50mg US Pharmacies Tren Ace
50mg US Pharmacies Test Prop
Weekly dose:
375mg US Pharmacies Test E
150mg US Pharmacies Tren Ace
150mg US Pharmacies Test Prop
Training:
Legs/Abs/Cardio
Warmup:
20 min upright bike level 13 random mode
Total calories: 135
Exercise#1
Leg Press:
Warmup sets:
Set#1 330lbs x 15 reps
Set#2. 330lbs x 15 reps
Working Sets:
Set#1 550lbs x 6 reps
Set#2 730lbs x 6 reps
!!! new PR!!Set#3. 640lbs x 8 reps
Set#4 640lbs x 8 reps
Exercise#2
Quad extensions
Set#1 185lbs x 15 reps
Set#2 225lbs x 10 reps
Set#3. 265lbs x 8 reps
Set# 4. 305lbs x 8 reps
new PR!!Set#5 345lbs
( full stack) x 6 reps
new PR!!!
Exercise#3
Leg curl machine
Set#1 220lbs x 10 reps
Set#2. 260lbs x 8 reps
Set#3. 300lbs x 4 reps
Ser#4. 280lbs x 5 reps
Exercise #4
Seated calf raises
Set#1 100lbs x 25 reps
Set#2 155lbs x 15 reps
Set#3 155 lbs x 12 reps
Set#4. 155lbs x 12 reps
dropset 100lbs x 15 reps
Exercise #5
Cable crunches
Set#1 60lbs x 35 reps
Set#2 77lbs x25 reps
Set#3 77lbs x 25 reps
Set#4. 77lbs x 23 reps
Set#5. 77lbs x 25 reps
Cardio:
45 min Stair Master level 3-7 fatburn mode
Total Calories: 519
Meals/ Nutrition:
Meal 1:
350 g egg whites
3 whole eggs
1 cup black beans
Calories: ~615, Protein: ~69 g, Carbs: ~40 g, Fat: ~23 g
Meal 2:
225 g 93/7 lean ground beef
75 g white rice
Calories: ~470, Protein: ~44 g, Carbs: ~17 g, Fat: ~18 g
Meal 3:
175 g 93/7 lean ground beef
125 g white rice
225 g egg whites
Calories: ~570, Protein: ~64 g, Carbs: ~35 g, Fat: ~17 g
Meal 4:
260 g egg whites
2 whole eggs
Calories: ~285, Protein: ~37 g, Carbs: ~3 g, Fat: ~11 g
Daily Totals:
Calories: ~1,940, Protein: ~214 g, Carbs: ~95 g, Fat: ~69 g
Attachments
widebodybullies
Member
good work brother, keep the grind up!2/25/26
Waz up y'all...
Today marks the end of my second week logging and into my new diet and training regimen.. and... its Wednesday so that means its physique pic day!!
I can already tell my body's changing.. I feel tighter, arms are way more vascular, chest is flattening and my gut is shrinking..
Im gonna go get my self a measuring tape so we can have a more precise way of gauging progress than just eyeballing it... that and Im about 3 lbs lighter than when I started
( except for that one weird day I lost 7 lbs over night) ..
Anyways..
Lets get into today's log..
Went to bed at 11:00p.m woke up at 7:00a.m
total sleep: 8 hrs..
weigh in: 242.9 lbs (after 2 meals)
Supplements/cycle:
Today:
50mg US Pharmacies Tren Ace
50mg US Pharmacies Test Prop
Weekly dose:
375mg US Pharmacies Test E
150mg US Pharmacies Tren Ace
150mg US Pharmacies Test Prop
Training:
Legs/Abs/Cardio
Warmup:
20 min upright bike level 13 random mode
Total calories: 135
Exercise#1
Leg Press:
Warmup sets:
Set#1 330lbs x 15 reps
Set#2. 330lbs x 15 reps
Working Sets:
Set#1 550lbs x 6 reps
Set#2 730lbs x 6 reps
Set#3. 640lbs x 8 reps
Set#4 640lbs x 8 reps
Exercise#2
Quad extensions
Set#1 185lbs x 15 reps
Set#2 225lbs x 10 reps
Set#3. 265lbs x 8 reps
Set# 4. 305lbs x 8 reps
Set#5 345lbs
( full stack) x 6 reps
new PR!!!
Exercise#3
Leg curl machine
Set#1 220lbs x 10 reps
Set#2. 260lbs x 8 reps
Set#3. 300lbs x 4 reps
Ser#4. 280lbs x 5 reps
Exercise #4
Seated calf raises
Set#1 100lbs x 25 reps
Set#2 155lbs x 15 reps
Set#3 155 lbs x 12 reps
Set#4. 155lbs x 12 reps
dropset 100lbs x 15 reps
Exercise #5
Cable crunches
Set#1 60lbs x 35 reps
Set#2 77lbs x25 reps
Set#3 77lbs x 25 reps
Set#4. 77lbs x 23 reps
Set#5. 77lbs x 25 reps
Cardio:
45 min Stair Master level 3-7 fatburn mode
Total Calories: 519
Meals/ Nutrition:
Meal 1:
350 g egg whites
3 whole eggs
1 cup black beans
Calories: ~615, Protein: ~69 g, Carbs: ~40 g, Fat: ~23 g
Meal 2:
225 g 93/7 lean ground beef
75 g white rice
Calories: ~470, Protein: ~44 g, Carbs: ~17 g, Fat: ~18 g
Meal 3:
175 g 93/7 lean ground beef
125 g white rice
225 g egg whites
Calories: ~570, Protein: ~64 g, Carbs: ~35 g, Fat: ~17 g
Meal 4:
260 g egg whites
2 whole eggs
Calories: ~285, Protein: ~37 g, Carbs: ~3 g, Fat: ~11 g
Daily Totals:
Calories: ~1,940, Protein: ~214 g, Carbs: ~95 g, Fat: ~69 g
2/26/26
So.. today was a scheduled rest day for me however....
I will be going out of town this weekend to go visit my daughter so.. I've decided to do 5 days straight this week and take my 2 rest days over the weekend since I will not have access to a gym.
Also I didnt get to the gym till about 8:30 p.m so I decided to do the elliptical instead of the stair master and did 30 min instead of my normal 45...
And I know that my macros are a bit outta whack!! Fat was waaay to high today but im doing the best I can with what I have I wont be able to go shopping for proper food till the 4th of next month ...
I went to bed last night at 11:30p.m and woke up at 6:00a.m
total rest 6.5 hrs
weigh in : 243.8 lbs ( after 3 meals)
Supplements/ Cycle:
nothing taken today
Training :
Upper Body/Cardio:
15 min warmup elliptical
level 18
Total calories 103
Upper Body day
Exercise#1 Rear delt fly
machine
Warmup
Set#1 80lbs x 20 reps
Set#2 100lbs x 12 reps
Working Sets
Set#1 130lbs x 10 reps
Set#2. 140lbs x 7reps
Set#3 140lbs x 7 reps
Exercise#2
Chest Fly Machine
Set#1. 140lbs x 10 reps
Set#2. 140lbs x 10 reps
Set#3. 140lbs x 10 reps
Exercise#3
Hammer strength iso Shoulder press..
Set#1 135lbs x 4 reps
new PR!!
dropset 115lbs x 4 reps
Set#2 115lbs x 4 reps
dropset 90lbs x 6 reps
Exercise#4
Cable Lateral Raises
Set#1 85 lbs x 8reps
Set#2 85 lbs x 8reps
Exercise # 5
Machine Dips
Set#1 205lbs x 12 reps
Set#2 245lbs x 20 reps
Set#3 285lbs x 14 reps
Exercise #6
Chest Press Machine
Set#1. 185lbs x 15reps
Set#2. 185lbs x 9 reps
Set#3. 186lbs x 8 reps
Exercise #7
Lat pulldown
Set#1 165lbs x 10 reps
Set#2. 165lbs x 8 reps
Set#3. 165 x 7 reps
Set#4. 165 x 6 reps
Exercise#8
Triceps pushdown single arm
Set#1 30lbs x 10
Set#2 30 lbs x 10
Set# 3. 30lbs x 8
Set#4 30lbs x 7
Exercise#9
Dumbell preacher curl
Set#1 25's x 12
Set#2 25's x 10
Set#3. 30's x 8
Set#4. 30's x 8
Cardio:
Elliptical level 18 random mode for 30 min
Total Calories: 416
Nutrition/Meals:
Meal 1:
260 g egg whites
2 whole eggs
2 slices Dave’s Killer Bread
Half of a small avocado
Calories: ~630, Protein: ~43 g, Carbs: ~40 g, Fat: ~32 g
Meal 2:
200 g lean ground beef
100 g white rice
Calories: ~466, Protein: ~39 g, Carbs: ~27 g, Fat: ~19 g
Meal 3:
200 g top round steak
1 cup black beans
Calories: ~480, Protein: ~59 g, Carbs: ~40 g, Fat: ~12 g
Meal 4:
200 g top round sirloin
175 g 4% cottage cheese
250 g egg whites
2 whole eggs
Calories: ~615, Protein: ~91 g, Carbs: ~6 g, Fat: ~27 g
Daily Totals:
Calories: ~2,191, Protein: ~232 g, Carbs: ~113 g, Fat: ~90 g
So.. today was a scheduled rest day for me however....
I will be going out of town this weekend to go visit my daughter so.. I've decided to do 5 days straight this week and take my 2 rest days over the weekend since I will not have access to a gym.
Also I didnt get to the gym till about 8:30 p.m so I decided to do the elliptical instead of the stair master and did 30 min instead of my normal 45...
And I know that my macros are a bit outta whack!! Fat was waaay to high today but im doing the best I can with what I have I wont be able to go shopping for proper food till the 4th of next month ...
I went to bed last night at 11:30p.m and woke up at 6:00a.m
total rest 6.5 hrs
weigh in : 243.8 lbs ( after 3 meals)
Supplements/ Cycle:
nothing taken today
Training :
Upper Body/Cardio:
15 min warmup elliptical
level 18
Total calories 103
Upper Body day
Exercise#1 Rear delt fly
machine
Warmup
Set#1 80lbs x 20 reps
Set#2 100lbs x 12 reps
Working Sets
Set#1 130lbs x 10 reps
Set#2. 140lbs x 7reps
Set#3 140lbs x 7 reps
Exercise#2
Chest Fly Machine
Set#1. 140lbs x 10 reps
Set#2. 140lbs x 10 reps
Set#3. 140lbs x 10 reps
Exercise#3
Hammer strength iso Shoulder press..
Set#1 135lbs x 4 reps
new PR!!dropset 115lbs x 4 reps
Set#2 115lbs x 4 reps
dropset 90lbs x 6 reps
Exercise#4
Cable Lateral Raises
Set#1 85 lbs x 8reps
Set#2 85 lbs x 8reps
Exercise # 5
Machine Dips
Set#1 205lbs x 12 reps
Set#2 245lbs x 20 reps
Set#3 285lbs x 14 reps
Exercise #6
Chest Press Machine
Set#1. 185lbs x 15reps
Set#2. 185lbs x 9 reps
Set#3. 186lbs x 8 reps
Exercise #7
Lat pulldown
Set#1 165lbs x 10 reps
Set#2. 165lbs x 8 reps
Set#3. 165 x 7 reps
Set#4. 165 x 6 reps
Exercise#8
Triceps pushdown single arm
Set#1 30lbs x 10
Set#2 30 lbs x 10
Set# 3. 30lbs x 8
Set#4 30lbs x 7
Exercise#9
Dumbell preacher curl
Set#1 25's x 12
Set#2 25's x 10
Set#3. 30's x 8
Set#4. 30's x 8
Cardio:
Elliptical level 18 random mode for 30 min
Total Calories: 416
Nutrition/Meals:
Meal 1:
260 g egg whites
2 whole eggs
2 slices Dave’s Killer Bread
Half of a small avocado
Calories: ~630, Protein: ~43 g, Carbs: ~40 g, Fat: ~32 g
Meal 2:
200 g lean ground beef
100 g white rice
Calories: ~466, Protein: ~39 g, Carbs: ~27 g, Fat: ~19 g
Meal 3:
200 g top round steak
1 cup black beans
Calories: ~480, Protein: ~59 g, Carbs: ~40 g, Fat: ~12 g
Meal 4:
200 g top round sirloin
175 g 4% cottage cheese
250 g egg whites
2 whole eggs
Calories: ~615, Protein: ~91 g, Carbs: ~6 g, Fat: ~27 g
Daily Totals:
Calories: ~2,191, Protein: ~232 g, Carbs: ~113 g, Fat: ~90 g
Attachments
Thank you brother!!
2/27/26
Whats good fam.. !! Lets get into today's log..
I went to bed last night at 12:00a.m and woke up at 7:00a.m
total rest: 7 hrs
weigh in: 244.6 ( after 2 meals)
supplements/cycle:
50mg US Pharmacies Tren Ace
50mg US Pharmacies Test Prop
I felt really good today!! I thought I'd be more burntout doing 5 days straight.. Ive been hitting new PR's pretty much every workout this week which is pretty confusing since im only taking in 1800- 2100 calories a day
I think im gonna cut the calories to 15-1600 at the start of week 4 and see how my body responds to that..
Training:
Lower Body/ Abs/Cardio
warmup:
upright bike 20 min level 13 random mode
Total calories 129
Exercise#1
Leg Press:
Set#1 370lbs x 20 reps
Set#2 370lbs x 20 reps
Set#3 460lbs x 20 reps
Set#4. 460lbs x 20 reps
Set#5. 460lbs x 20 reps
Exercise#2
Quad extensions
Set#1. 185lbs x 16 reps
Set#2. 185lbs x 16 reps
Set#3. 185lbs x 19 reps
Set#4. 185lbs x 20 reps
Exercise#3
Leg curls
Set#1 180lbs x 20 reps
Set#2. 220lbs x 15reps
Set#3. 200lbs x 20 reps
Set#4. 200lbs x 18 reps
Exercise#4
Seated calf raises
Set#1. 100lbs x 35 reps
Set#2. 100lbs x 35 reps
Set#3. 100lbs x 30 reps
Set#4. 100lbs x 27 reps
Exercise#5
Cable Crunches
Set#1 60lbs x 35 reps
Set#2 70lbs x 30 reps
Set#3. 80lbs x 20 reps
Set#4. 80lbs x 16 reps
Cardio :
Stair stepper 45 min level 3-7 fat burn mode
Total Calories: 541
Nutrition/ Meals:
Meal 1:
260 g egg whites, 3 whole eggs, 1 cup black beans
Calories: ~560, Protein: ~60 g, Carbs: ~40 g, Fat: ~15 g
Meal 2:
250 g top round steak, 100 g white rice
Calories: ~505, Protein: ~50 g, Carbs: ~28 g, Fat: ~15 g
Meal 3:
360 g egg whites, 3 whole eggs, 100 g white rice w/ Sriracha
Calories: ~510, Protein: ~55 g, Carbs: ~28 g, Fat: ~15 g
Daily Totals:
Calories: ~1,575, Protein: ~165 g, Carbs: ~96 g, Fat: ~45 g
Whats good fam.. !! Lets get into today's log..
I went to bed last night at 12:00a.m and woke up at 7:00a.m
total rest: 7 hrs
weigh in: 244.6 ( after 2 meals)
supplements/cycle:
50mg US Pharmacies Tren Ace
50mg US Pharmacies Test Prop
I felt really good today!! I thought I'd be more burntout doing 5 days straight.. Ive been hitting new PR's pretty much every workout this week which is pretty confusing since im only taking in 1800- 2100 calories a day
I think im gonna cut the calories to 15-1600 at the start of week 4 and see how my body responds to that..
Training:
Lower Body/ Abs/Cardio
warmup:
upright bike 20 min level 13 random mode
Total calories 129
Exercise#1
Leg Press:
Set#1 370lbs x 20 reps
Set#2 370lbs x 20 reps
Set#3 460lbs x 20 reps
Set#4. 460lbs x 20 reps
Set#5. 460lbs x 20 reps
Exercise#2
Quad extensions
Set#1. 185lbs x 16 reps
Set#2. 185lbs x 16 reps
Set#3. 185lbs x 19 reps
Set#4. 185lbs x 20 reps
Exercise#3
Leg curls
Set#1 180lbs x 20 reps
Set#2. 220lbs x 15reps
Set#3. 200lbs x 20 reps
Set#4. 200lbs x 18 reps
Exercise#4
Seated calf raises
Set#1. 100lbs x 35 reps
Set#2. 100lbs x 35 reps
Set#3. 100lbs x 30 reps
Set#4. 100lbs x 27 reps
Exercise#5
Cable Crunches
Set#1 60lbs x 35 reps
Set#2 70lbs x 30 reps
Set#3. 80lbs x 20 reps
Set#4. 80lbs x 16 reps
Cardio :
Stair stepper 45 min level 3-7 fat burn mode
Total Calories: 541
Nutrition/ Meals:
Meal 1:
260 g egg whites, 3 whole eggs, 1 cup black beans
Calories: ~560, Protein: ~60 g, Carbs: ~40 g, Fat: ~15 g
Meal 2:
250 g top round steak, 100 g white rice
Calories: ~505, Protein: ~50 g, Carbs: ~28 g, Fat: ~15 g
Meal 3:
360 g egg whites, 3 whole eggs, 100 g white rice w/ Sriracha
Calories: ~510, Protein: ~55 g, Carbs: ~28 g, Fat: ~15 g
Daily Totals:
Calories: ~1,575, Protein: ~165 g, Carbs: ~96 g, Fat: ~45 g
