Approved Log Recomp Cycle Log sponsored by US-Pharmacies

[Dopeless]

What's up guys Im gonna start a training/nutrition and cycle log.. First a little about myself.
Im 44 years old and I just started training a little over 6 months ago after not training for around 20 years!
I want to start this log to help me keep myself accountable and I want to share my journey with you guys to motivate not only myself but others here in the community.
After reviewing some of the other loggers posts I was seriously second guessing whether I really wanted to post my pictures!! I am beyond embarrassed and Im probably the fattest guy in this whole forum, but that is exactly the reason why I should and have decided to go through with logging..

Stats:
Male
age: 44
Height: 6' 1in
Starting weight: 246 lbs (taken this morning fasted)

Training split:
Day1. Chest/Shoulder/Triceps (push)
Day2. Back/Biceps/Abs (pull)
Day3. Legs
Day4. Rest
Day5. Upper Body/Abs
Day6. Lower Body
Day7. Rest

Im gonna do cardio everyday that I train 45 min a session. Im gonna try to hit cardio every morning fasted except on rest days. If for some reason I cannot do it in the morning I will do cardio right after Im done lifting.

Supplements/Cycle.

This list is extremely short !Im just starting back up so Im doing test only in the beginning. I'll add other compounds as I progress.
Im using Ebiom testosterone enanthate 300mg/ml sourced from us pharmacies at the moment.

-60 mg everyday.

The only other supplement Im using is protein powder which I use for my post workout meal.

So.. that's the plan overview let's get into what I did today!!

I woke up at 7:30

8:00am
I did cardio 45 min on the ski machine level 20 (max level)
burned 398 calories

9:00 am
Meal#1 3 whole eggs and 3 egg whites and 1 cup black beans = 492 calories
45grams protein
44grams carbs
15 grams of fat

12:30 Meal #2
2 cups of 93/7 lean ground beef 1cup white rice with pickled ginger and Sriracha=
860 calories
68 grams protein
43 grams carbs
43 grams fat/16.5 sat fat

2:00p.m Training Legs
I always start my workouts with light cardio to warm up I did 20 min on upright bike level 13
burned 103 calories.
Exercise #1 Leg Press:
warmup ×2 sets 180lbs x 20 reps
working set #1 360lbs x 12 reps
working set #2 540lbs x 8 reps
- #3 540lbs x8 reps
- #4 540 lbs x6 reps
dropset 450 lbs x 4 reps, dropset 360lbs x 5 reps.

Exercise #2 Leg Extensions
Set#1 165 x 12 reps
Set #2 184 × 12 reps
Set#3 205 x 10 reps
Set #4 245 x 8 reps
My gym is pretty shitty and small and the leg curl machine is broken so I had to get a little outta my comfort zone and had to change it up a little ..
Exercise #3 Stiff legged deadlifts
Set#1 145lbs x 10 reps
Set#2 145lbs x 10 reps
Set #3 185lbs x 3 reps/ dropset 145lbs x 6 reps.
I tried doing lunges after but my leg cramped and I almost fell over so I opted for the only other leg machine avail..
Exercise #4 Leg kickback machine (glutes)
Set#1 98lbs x 15 reps each leg
Set#2 112lbs x 12 reps each leg
Set #3 113lbs x 8 reps each leg

My legs were toast after this.. Yes I was guilty of skipping leg day in the past!! so I finished with ....
Exercise #5 seated calf extensions
Set #1 45lbs x 45 reps
Set#2 70lbs x 35 reps
Set#3 95lbs x 20 reps
Set#4 95lbs x18 reps

4:30 p.m Meal#3
Post workout shake
240 calories
3g fat
8g carbs
48g protein

6:00p.m Meal #4
1 cup 93/7 lean ground beef 1 cup potatoes
500 calories
48g protein
35g carb
20gfat

It is now 9:30p.m as im finishing this log and adding up my total calories and macros for the day and im way under my target for protein so im gonna add another shake so that I could hit my 1g per lb of body weight goal.. I now see why its so important to measure and track everything!!

9:30 p.m Meal #5 Protein shake
240 calories
3g fat
8g carb
48g protein

Total calories: 2,332
total fat: 89 grams
total carbs: 146 grams
total protein: 257 grams

 

[eazy]

welcome

 

[Nood]

Nice Detail, following along

 

[Dopeless]

What's up guys.. So today was supposed to be a rest day... However I woke up feeling good and I'm going to take Saturday off instead cause Im going to visit and spend the day with my daughter.



Day 2..

I went to bed last night at around 11:00p.m and I woke up this morning at 7:30 so I got

8.5 hours of solid sleep! My legs are a bit sore but not too bad..



Cycle:

Took 60 mg of Ebiom testosterone enanthate



8:30 a.m I went to the gym and weighed myself before cardio I weighed in at

245lbs


I did 45 min of the ski machine at level 20

and burned a total of 424 calories this time!



9:30a.m I had the same exact breakfast as yesterday. I tend to eat a lot of the same things. I also forgot to mention in yesterday's log that I drink only water and get in at least 1 gallon a day. I used to have coffee with my breakfast and I used the regular sweet cream creamer and looking at the calories and sugar it contained I had to cut it loose..



Meal#1

3whole eggs 3 egg whites and 1 cup of blk beans

492 calories

45g protein

44g carbs

15g fat



12:30pm.I found myself extremely hungry and decided to add a half cup of blk beans to this meal today



Meal #2

2 cup 93/7 lean ground beef, 1 cup of rice,1/2 cup blk beans

990 calories

76g protein

63g carbs

43g fat

I was pretty full after this meal!! I decided to go to the store after and get myself a food scale so I could be more accurate with my food measurements!!



4:30p.m

Meal#3

200grams of 93/7 lean ground beef 125grams of rice with some pickled ginger.

460 calories

45g protein

35g carbs

14g fat



7:30p.m -Workout:

So today Im going to do upper body Im going to go light and aim for 20 reps per exercise. Im also gonna cut down rest periods between sets.



Warmup:

20 min on ski machine level 20 193 calories burned..



Exercise #1 Lat pull down

Set#1 99lbs x 20 reps

Set#2 143lbsx20 reps

Set#3 143lbsx17 reps

Set#4 143lbsx 15reps dropset 121lbsx 5reps



Exercise#2 Seated cable rows

Set#1 121lbs x20reps

Set#2 143lbs x15 reps

Set#3 143lbs x13reps dropset 121lbs x 5reps



At this point Im realizing that I prolly should've taken the day off Im feeling really weak!..



Exercise#3 Machine bench press

Set#1 145lbs x 20 reps

Set#2 165lbsx 18 reps

Set#3 165lbsx 15 reps

Set#4 165lbsx 12 reps dropset 145x 5 reps



Exercise#4 Machine shoulder press

Set#1 105lbs x 20reps

Set#2 121lbs x 17 reps

Set#3 121lbs x 15 reps

Set#4 121lbs x 11 reps dropset 105lbs x 6reps



I wanted to do machine dips next but it was being used so while I was waiting I did

Triceps push downs

Set#1 65lbs x20 reps

Set#2 45lbs x20reps



Exercise#5 Machine dips

Set#1 145lbsx 20 reps

Set#2 165lbsx20 reps

Set#3 185lbsx 20 reps

Set#4 185lbs x 16 reps



Exercise#6 Seated bicep curl machine

Set#1 105lbs x20 reps

Set#2 105lbs x 18 reps

Set#3 105lbs x 15 reps dropset 85lbs x 7 reps



9:30p.m

After calculating my macros for the day I realized that I needed 4 scoops of protein for my post workout shake to hit my 1 gram per lb of bodyweight goal...



Meal#4

Post workout protein shake

480 calories

96g protein

16g carbs

6g fat



So today's total calories:

2,420 calories



Total macros:

Protein: 262 grams

Carbs: 158 grams

Fat: 78 grams

 

[Dopeless]

What's up fam.. Before I get into today's log I wanna take a moment to let you guys know

Us Pharmacies is having a Valentines Day sale!! There's a bunch of oils, orals and peptides at a discount!! Im attaching a flyer you could use the link in my signature to go check it out!!



Day 3 Log...

So I woke up this morning and I couldnt make it to do morning cardio so ill get it done after my training session.



I went to bed last night at around 11:00 and woke up at 7:30 for a solid 8.5 hrs of sleep.



When I got to the gym it was after meal#3 and I weighed in @ 246 lbs..?!?!!?



Thats a pound heavier than yesterday although yesterday I weighed in 1st thing in the morning so I sure thats why..



Im going to post physique updates weekly on Wednesdays..



Supplements:

60mg of Ebiom testosterone enanthate from us pharmacies..



Meals and Macros:



Meal#1

3 whole eggs and 3egg whites 2 slices of Dave's killer bread and 1/2 of a small avocado...



Calories: 630

Protein: 47 grams

Carbs: 53 grams

Fat: 33 grams



Meal#2

200 grams of ground turkey 100 grams of 93/7 lean ground beef and 125 grams of rice



Calories: 730

Protein: 62 grams

Carbs: 40 grams

Fat: 31 grams



Meal#3

2 whole eggs 3 egg whites and 1 cup of blk beans..



Calories: 427

Protein: 40 grams

Carbs: 41 grams

Fat 10 grams



Meal#4

Post workout protein shake with 1 serving Greek yogurt



Calories: 630

Protein: 116 grams

Carbs: 24 grams

Fat: 6 grams



Total Calories: 2,417

Total protein: 265 grams

Total carbs: 158 grams

Total fat: 80 grams



Training: Lower Body and Abs



My legs were still a tiny bit sore but overall I felt good..

Today was supposed to be light but I noticed I was pretty close to the same weight I used on leg day of my 1st log cept I was hitting 20 reps per exercise..



Warmup:

20 min upright bike level 13 approx 140 calories burned..



Exercise #1 Cable Crunches

Set#1 65lbs x 45 reps

Set#2 65lbs x 35 reps

Set#3 65lbs x 30 reps

Set#4 65lbs x 27 reps



Exercise#2 Dumbell side bends (oblique s)



Set#1 25lbs x 20 reps per side

Set#2 30lbs x 20reps per side

Set#3 35lbs x 20 reps per side

Set#4 35 lbs x 20 reps per side



Exercise#3 Leg Press



Set#1 270lbs x 20 reps

Set#2 360lbs x 20 reps

Set#3 450lbs x 20 reps

Set#4 450lbs x 18 reps



Exercise #4 Leg extensions



Set#1 125lbs x 20 reps

Set#2 145lbs x 20 reps

Set#3 165lbs x 20 reps

Set # 4 165lbs x 17 reps



Exercise #5 Dumbell Lunges

Set#1 25lbs x 10 reps per leg

Set# 2 30lbs x 10 reps per leg

Set#3 30lbs x 10 reps per leg



Exercise #6 Machine leg kickbacks



Set#1 98lbs x 15reps per leg

Set#2 98lbs x 13 reps per leg

Set#3 98lbs x 14 reps per leg



Exercise#7 Seated Calf raises



Set#1 45lbs x 40 reps

Set#2 90lbs x 30 reps

Set#3 90lbs x 30 reps

Set#4 90lbs x 25 reps





Cardio:



I did 45 min on the upright bike on level 13.. I took a picture but I didnt catch it in time and it was on the cool down so it shows 1:43 on level 6.. But if you look at the calories 267 you know im not bs' ing you guys..

 

[Dopeless]

2/14/26 Log...

What's going on guys.. I hope everyone had a good Valentines Day! Just a reminder...
Go checkout us pharmacies Valentines Day sale it ends tomorrow!!! They've got a bunch of Oils, Orals, Peptides and even Growth kits at discounted prices!! I'll attach a flyer to this log click the link in my signature to go check it out!!!


Today was a rest day guys and I dont have a good scale to weigh myself so.. I wont have a weigh- in today or even tomorrow...

But come Monday we'll be Right on track!
I apologize but I go out of town every other week to go visit my daughter..

I woke up at 7:00a.m and was in bed last night at 11:00p.m
Total hours of sleep: 8 hrs

Today's Supplements/Cycle:
60 mgs of Ebiom testosterone enanthate from Us Pharmacies..

Workout:

Rest Day..

Nutrition:

Meal#1
3 whole eggs
270 calories
20g protein
15g of fat

2 slices of Dave's killer bread
220 calories
12 grams protein
44 carbs
3g fat

Meal#2
(Cheat meal)

Salmon sushi roll

600 calories
20 g protein
60g carbs
26g fat


3 pieces of salmon sushi

150 calories
7 g of protein
16g carbs
5 g fat

I have no idea what the exact Macros and calories were for this meal I used Google for approx. I was really surprised at the Macros Google provided I really thought it would be a lot more protein...

Meal#3

2 rotisserie chicken breasts

566 calories
106g protein
12g fat


I was gonna stop here but after adding up my approx macros.. I was only at 165g of protein and just over 1,800 cal

So.. Im gonna eat the rest of that rotisserie chicken!!

Meal#4

2 rotisserie chicken legs and thighs

331 calories
51g protein
12g fat

Total calories: 2,137
Total protein: 216
Total carbs: 120
Total fat: 73

I feel like these numbers are a bit off
I dont have my food scale with me so they most likely are ...

Im not getting back home till tomorrow night so tomorrow will also be approx macro values..

 

[Dopeless]

2/15/26

What's up fam.. Its now the 5th day into my transformation. Im still out of town. I spent the night in a hotel and got horrible sleep last night..

I was tossing and turning till like 2:30a.m
I set my alarm for 8:30 cause the hotel is offering a buffet style breakfast.

So Total hours of sleep last night was 6 hrs but I kept waking up through the night..

Tomorrow I'll have a weigh in although it wont be 1st thing in the morning anymore. I felt last week that my weight training started suffering and just feel stronger when I do my cardio AFTER weight training...

Also other exciting news is I've decided to modify my cycle a bit!
I've decided to add a faster acting test prop to the mix along with some tren ace!

So when that comes in we'll definitely be cookin!!

I did my best to stick to my high protein low/moderate carb and low fat diet as I could eating away from home.. Calories and Macros will be approximate as there was really no way to measure my food..

Supplements/ Cycle:

60 mg Ebiom testosterone enanthate from us-pharmacies.net

Nutrition:

Meal#1

approx 5 whole eggs 2 slices of wheat toast and 2 small servings of Greek yogurt ..

Calories: 688
Protein: 63g
Carbs: 42g
Fat: 26g

Meal#2

300 grams of steak, 250 grams of chicken and 300 grams of fish ceviche with onions and 1 corn tortilla

Calories: 1,270
Protein: 160g
Carbs: 27
Fat: 51g

Meal # 3

2 cans of chicken breast meat 2 slices of Dave's killer bread

Calories: 710
Protein: 108g
Carbs: 44g
Fat: 17g

Today's approx total

Calories: 2,668
Protein: 331g
Carbs: 113g
Fat: 94g

Hopefully I'll get some good rest tonight and tomorrow I'll have a weigh in and Its Chest/Shoulder/Tricep (push) day which Im excited for!!🏋🏋🏋

 

[BigJackson]

2/15/26

What's up fam.. Its now the 5th day into my transformation. Im still out of town. I spent the night in a hotel and got horrible sleep last night..

I was tossing and turning till like 2:30a.m
I set my alarm for 8:30 cause the hotel is offering a buffet style breakfast.

So Total hours of sleep last night was 6 hrs but I kept waking up through the night..

Tomorrow I'll have a weigh in although it wont be 1st thing in the morning anymore. I felt last week that my weight training started suffering and just feel stronger when I do my cardio AFTER weight training...

Also other exciting news is I've decided to modify my cycle a bit!
I've decided to add a faster acting test prop to the mix along with some tren ace!

So when that comes in we'll definitely be cookin!!

I did my best to stick to my high protein low/moderate carb and low fat diet as I could eating away from home.. Calories and Macros will be approximate as there was really no way to measure my food..

Supplements/ Cycle:

60 mg Ebiom testosterone enanthate from us-pharmacies.net

Nutrition:

Meal#1

approx 5 whole eggs 2 slices of wheat toast and 2 small servings of Greek yogurt ..

Calories: 688
Protein: 63g
Carbs: 42g
Fat: 26g

Meal#2

300 grams of steak, 250 grams of chicken and 300 grams of fish ceviche with onions and 1 corn tortilla

Calories: 1,270
Protein: 160g
Carbs: 27
Fat: 51g

Meal # 3

2 cans of chicken breast meat 2 slices of Dave's killer bread

Calories: 710
Protein: 108g
Carbs: 44g
Fat: 17g

Today's approx total

Calories: 2,668
Protein: 331g
Carbs: 113g
Fat: 94g

Hopefully I'll get some good rest tonight and tomorrow I'll have a weigh in and Its Chest/Shoulder/Tricep (push) day which Im excited for!!🏋🏋🏋

us-pharmacies is growing team
@US-pharmacies log

 

[Dopeless]

us-pharmacies is growing team
@US-pharmacies log

!!
!!

 

[Nood]

Following along

 

[Dopeless]

2/16/26

Whats up everyone!!
I noticed I got the official logger badge so Im feeling official and ready to get some work done!!

I got some good sleep and feel great today!
Went to bed at
10:30 p.m and I woke up
at 7:30
Total hrs: 9 hrs sleep

Weigh in: 246

I still haven't lost a pound but I haven't gained one either and I've noticed some pretty good strength gains since last week.

I know I've got a bit of fat on me to loose so Im gonna lower my calories and carbs a bit..

Supplements/cycle:

60mg of Ebiom testosterone enanthate
sourced from
us pharmacies

Training:

Chest/ Shoulder/Triceps:

Exercise#1

Hammer Chest press
Set#1 115lbs x 20 reps
Set#2 180lbs x 15reps
Set#3 230lbs x 8 reps
Set#4 230lbs x 7 reps

Exercise#2

Standing Cable flys

Set#1 23lbs x 20 reps
Set #2 33 lbs x20 reps
Set#3 33 lbs x 20 reps

Exercise # 3
Machine Dips
Set#1 165x 20 reps
Set#2 245 x 12 reps
Set #3 285 x 10 reps
Set#4 305 x 8 reps

Exercise #4

Pec deck

Set#1 98 lbs x 15 reps
Set#2 138lbs x 10 reps
Set#3 168lbs x 8 reps

Exercise# 5

Machine shoulder press

Set#1 145lbs x15 reps
Set#2 185lbs x 10 reps
Set#3. 205 lbs x 6 reps

Exercise #6

Cable Lateral Raises
Set#1 65lbs x 20 reps
Set#2. 85lbs x 15 reps
Set#3. 105lbs x 12 reps

Exercise# 7

Triceps push down

Set#1 65lbs x 15 reps
Set#2 85lbs x 10reps
Set#3 105 x 6 reps

Exercise# 8

Triceps overhead exten.

Set#1 45lbs x 12 reps
Set#2. 65lbs x 8 reps
Set#3. 65lbs x 6 reps

Exercise# 9

Cable Crunches

Set#1 60 lbs x 30 reps
Set#2 85 lbs x 25 reps
Set#3 85lbs x 25 reps
Set#4 85lbs x 23 reps

I felt really good today my strength has noticeably gone up especially when I hit the Dips!! I did 40+ lbs more than last week and for more reps!!
That and shoulder press strength went up pretty significantly..

Nutrition/Meals:

1. 2 whole eggs, 3 egg whites, 2 slices Dave’s Killer Bread: ~34g protein, ~34g carbs, ~18g fat, ~440 kcal.


2. 2 cans white chicken, 125g cooked white rice, 1/2 cup black beans: ~90g protein, ~60g carbs, ~9g fat, ~720 kcal.


3. Protein shake (3 scoops): ~96g protein, ~12g carbs, ~6g fat, ~480 kcal.


4. 2 cans white chicken: ~60g protein, minimal carbs/fat, ~280 kcal.



Total for the day: ~280g protein, ~106g carbs, ~33g fat, ~1920 kcal.

 

[Dopeless]

I want to apologize for posting yesterday's post late but I was working till 3:00am and did it as soon as I could I will still post today's log later tonight!!

 

[Dopeless]

2/17/26



Whats up fam...

Well Im dead ass tired today.. I was up till

3:00 am helping a buddy with his business



I slept on a floor away from home and got 4 hrs of sleep..



So when I got finally got back home I took a 3 hr nap



Total sleep: 7 hrs



Weigh in: 246lbs WTF!!!!!!



Supplements/Cycle:



60mg Ebiom testosterone enanthate sourced by

us-pharmacies.net





Training:



20 min warm up on ski machine level 15

Calories burnt: 165 cal



Back/Biceps/ Abs:



Exercise #1



Lat pulldown sup grip



Set#1 165lbsx 8 reps

Set#2 209lbs x 4 reps

dropset 165x 3reps

Set#3 187 x 4 reps

dropset 165 x 3 reps

Set#4 165 x 4 reps

dropset 143 x 5 reps



Exercise #2



Seated close grip cable rows:



Set#1 165lbs x 8 reps

Set #2 165lbs x 8 reps

Set#3. 165lbs x 6 reps

Set#4 165lbs x 7 reps



Exercise#3



Close grip pulldowns



Set#1 143lbs x 8 reps

Set#2 143lbs x 8 reps

Set#3. 143lbs x 7 reps



Exercise#4



Mid row back machine



Set#1 205lbs x 13 reps

Set#2. 245lbs x 9 reps

Set#3. 285lbs x 8 reps



Exercise#5



Biceps machine cable curl:



Set#1 125lbs x 12 reps

Set#2 145lbs x 8 reps

Set# 3. 145lbs x 8 reps

Set#4. 145lbs x 7 reps



Exercise#6:



Seated bicep preacher curl machine:



Set#1. 60lbs x 8 reps

Set#2. 60lbs x 6 reps

Set#3. 60lbs x 6 reps

Set#4 50lbs x 8 reps



Exercise# 7



Rope cable curls:



Set#1 37lbs x 8 reps

Set#2 37lbs x 8 reps

Set#3 37lbs x 6 reps

Set#4 30lbs x 10 reps



Exercise#8

Back extensions:



Set#1 BW x 15 reps

Set#2 25lbs x 15 reps

Set#3 25lbs x 15 reps



Exercise# 9



Cable crunches:



Set#1 60lbs x 30 reps

Set#2 60lbs x 30 reps

Set#3 60lbs x 30 reps

Set#4 60lbs x 40 reps



30 min of cardio ski machine level 20

263 calories burned..



Training sesh today was kinda dragging I was tired AF after my nap!!

My Bed was all warm and it was pouring rain outside cold as shit..



I really didnt want to go train today but progress is made when you do what you NEED to do and not what you WANT to do..!!



Nutrition/ Meals:



Meal 1: 3 scoops of protein powder

Meal 2: 200g 93/7 lean ground beef, 1 cup black beans

Meal 3: 100g 93/7 lean ground beef, 1 cup black beans

Meal 4: 4 scoops of protein powder

Macros and calories:

Meal 1: 360 cal, 4.5g fat, 12g carbs, 72g protein

Meal 2: ~560 cal, ~22g fat, ~35g carbs, ~50g protein

Meal 3: ~340 cal, ~11g fat, ~35g carbs, ~25g protein

Meal 4: 480 cal, 6g fat, 16g carbs, 96g protein





Total: ~1740 cal, ~43.5g fat, ~98g carbs, ~243g protein.

 

[Dopeless]

2/18/26

Whats good fam..??

Today marks the end of my 1st week logging..

So that means its physique update picture day!!

Had trouble falling asleep last night.. I was up till 1:00 am.. and I woke up at 8:00 am..

total rest 7 hrs..

Weigh in: 245lbs..
( after 2 meals)

Supplements/Cycle:
60mg Ebiom testosterone enanthate sourced by
us-pharmacies.net

I have an order on the way!! I will post TD pics and update cycle info when I get it!!

Training:

Today is Leg/Calves Day

Warmup:
20 min upright bike level 13 :
153 calories burned..

BTW.. I get that at times my routine seems out of order.. Its not by design but because what I wanted to do is being used so I just work around the best I can....

Exercise #1

Leg extensions
Set#1. 125lbs x 15 reps
Set#2. 165lbs x 10 reps
Set#3. 205lbs x 10 reps
Set#4. 245lbs x 10 reps

Exercise# 2
SLDL
Set#1 135lbs x 8 reps
Set#2. 185lbs x 6 reps
Set# 3. 205lbs x 5 reps
Set#4. 135lbs x 8 reps

Exercise#3
Inner thigh machine:
( coochie crunches)

Set#1 70lbs x 20 reps
Set#2. 90lbs x 20 reps
Set#3 120lbs x 20 reps
Set#4. 130lbs x 17 reps

Exercise#4

Leg Press:

Set#1. 460lbs x 8 reps
Set#2. 640lbs x 6 reps
Set#3. 640lbs x 8 reps
Set#4. 730lbs x 3 dropset 460 x 8 reps

My legs failed completely @ 730lbs the weight had my knees behind my head and I could almost taste my nuts

Exercise #5

Glute Kickback Machine

Set#1 98lbs x 10 reps
Set#2. 108 x 10 reps
Set#3. 118 x 8 reps
Set#4. 128 x 8 reps

Exercise#6

Seated calf raises
Set#1 90lbs x 30 reps
Set#2. 115lbs x25 reps
Set#3. 160lbs x 15 reps
Set#4. 160lbs x 20 reps

Exercise# 7

Set#1 60lbs x 30 reps
Set#2 67lbs x 30 reps
Set#3. 73 lbs x 30 reps
Set#4. 80lbs x 30 reps

Cardio:

Stair Stepping Machine:

45 min
526 calories burned

Nutrition/Meals:

Meal 1: 2 whole eggs, 3 egg whites, 1/2 cup black beans

Meal 2: 125g 93/7 lean ground beef, 1/2 cup black beans picked ginger onions and Sriracha

Meal 3: 4 scoops protein powder

Meal 4: 140g 93/7 lean ground beef, about 110g cooked rice pickled ginger and Sriracha

Totals: ~1,750 calories, ~40g fat, ~100g carbs, ~250g protein.

 

[Dopeless]

2/19/26



Whats up everyone.. Lets get into today's log..



I went to bed last night around midnight and woke up at 8:00 am.



total rest 8 hrs



Today is my scheduled rest day. I woke up

Legs and Abs sore as shit.. But I decided to still take my fat ass to the gym for more Abs and an extra long cardio sesh...



Supplements/Cycle:

60mg Ebiom testosterone enanthate sourced by us-pharmacies.net



Weigh in: 246 (after 3 meals)



Training:



Exercise #1



Cable Crunches:

Set #1 47lbs x35 reps

Set# 2 63lbs x 30 reps

Set#3. 77lbs x 30 reps

Set#4. 80lbs x 30 reps



Exercise#2



Leg Lifts:



Set#1 BW x 15 reps

Set#2 BW x 10 reps

Set#3 BW x 9 reps



Cardio:



45 min on ski machine level 20


417 calories burnt



45 min on stair stepper on fat burn mode alternating levels 3-6 (9 is highest)



526 calories burnt



Nutrition/ Meals:



Meal 1:

2 whole eggs: 140 cal, 12 g protein, 10 g fat

175 g egg whites: 95 cal, 20 g protein, 0 g fat, 1 g carbs

Half cup black beans: 115 cal, 7 g protein, 20 g carbs, 0 g fat

Meal 1 Total: ~350 cal, 39 g protein, 21 g carbs, 10 g fat



Meal 2:

Chicken leg and thigh (without skin): 230 cal, 25 g protein, 8 g fat

Half cup black beans: 115 cal, 7 g protein, 20 g carbs, 0 g fat

Meal 2 Total: ~345 cal, 32 g protein, 20 g carbs, 8 g fat



Meal 3:

200 g 93/7 lean ground beef: 377 cal, 53 g protein, 18 g fat

1 cup black beans: 230 cal, 15 g protein, 40 g carbs, 1 g fat

Meal 3 Total: ~607 cal, 68 g protein, 40 g carbs, 18 g fat



Meal 4:

4 scoops protein powder: 480 cal, 96 g protein, 16 g carbs, 6 g fat

1 serving whole milk Greek yogurt: 150 cal, 15 g protein, 9 g carbs, 5 g fat

Meal 4 Total: ~630 cal, 111 g protein, 25 g carbs, 11 g fat



Daily Totals:

Calories: ~1,932

Protein: ~250 g

Carbs: ~106 g

Fat: ~47 g

 

[eazy]

what's the bright orange? I couldn't figure it out.

 

[Dopeless]

what's the bright orange? I couldn't figure it out.

Ohhh its pickled ginger i sometimes forget to mention it .. it has like 10 calories per serving so its pretty negligible anyways, but ill do my best to remember next time..

 

[BlackSheep00]

Training and macros looking good! Stay the course brother and before you know it you'll be where you want.

Remember, the effort you put in today lead to the results you see tomorrow.

 

[Dopeless]

Training and macros looking good! Stay the course brother and before you know it you'll be where you want.

Remember, the effort you put in today lead to the results you see tomorrow.

Thank you!! I appreciate you brotha..!!

 

[Dopeless]

2/20/26



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