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@Aynglifts your diet is cleaner I like it. Have you been adding omega 3 fats? I still don't see it here in the diet.
Approved Log Finishing my first cycle log
- Thread starter Aynglifts
- Start date
good log update
APPROVED LOG
Try a knee sleeve
update log:
weight still at 111kgs although my bathroom scales are showing I’ve lost 1% BF this week. Haven’t felt any strength loss from the lower calories yet.
Took your advice and bought a knee sleeve from the gym, the knee immediately feels better but will still be taking it easy for a couple weeks on legs until it’s back to normal.
Diet is bang on at the moment hitting exactly 2200 calories a day now of all clean food.
I have added more salmon and I bought glucose and omega 3 fish oil tablets to help supplement as suggested.
Hit chest bicep today logs are as follows:
Chest/Biceps
Friday, May 12, 2023 at 3:43 PM
Bench Press (Barbell)
Set 1: 60 kg × 12
Set 2: 80 kg × 12
Set 3: 90 kg × 10
Set 4: 90 kg × 8
Incline Bench Press (Dumbbell)
Set 1: 22.5 kg × 12
Set 2: 37.5 kg × 10
Set 3: 37.5 kg × 9
Set 4: 37.5 kg × 8
Chest Fly
Set 1: 90 kg × 13
Set 2: 85 kg × 12
Set 3: 85 kg × 12
Set 4: 85 kg × 10
Kneeling Cable Chest Press Up
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Bicep Curl (Machine)
Set 1: 55 kg × 15
Set 2: 55 kg × 15
Set 3: 45 kg × 10
Set 4: 40 kg × 12 [Failure]
Reverse Curl (Barbell)
Set 1: 45 kg × 12
Set 2: 45 kg × 12
Set 3: 45 kg × 12
Hammer Curl (Cable)
Set 1: 55 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Diet today is as follows
Meal 1
Two boiled eggs
One medium avocado
One slice whole grain toast
One orange
Black coffee no sweetener
Snack 1
Low fat Greek yoghurt 100gram
Mixed berries
Protein powder
Meal 2
Chicken breast 350gram
Mixed vegetables 120gram
Quinoa 100gram
One pear
Snack 2
One apple
Almond nut spread 1 tblspoon
Protein shake
Meal 3
Salmon fillet 250gram
Mixed vegetables 150gram
1 cup brown rice
Snack 3
Handful walnuts
One pear
One string cheese
weight still at 111kgs although my bathroom scales are showing I’ve lost 1% BF this week. Haven’t felt any strength loss from the lower calories yet.
Took your advice and bought a knee sleeve from the gym, the knee immediately feels better but will still be taking it easy for a couple weeks on legs until it’s back to normal.
Diet is bang on at the moment hitting exactly 2200 calories a day now of all clean food.
I have added more salmon and I bought glucose and omega 3 fish oil tablets to help supplement as suggested.
Hit chest bicep today logs are as follows:
Chest/Biceps
Friday, May 12, 2023 at 3:43 PM
Bench Press (Barbell)
Set 1: 60 kg × 12
Set 2: 80 kg × 12
Set 3: 90 kg × 10
Set 4: 90 kg × 8
Incline Bench Press (Dumbbell)
Set 1: 22.5 kg × 12
Set 2: 37.5 kg × 10
Set 3: 37.5 kg × 9
Set 4: 37.5 kg × 8
Chest Fly
Set 1: 90 kg × 13
Set 2: 85 kg × 12
Set 3: 85 kg × 12
Set 4: 85 kg × 10
Kneeling Cable Chest Press Up
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Bicep Curl (Machine)
Set 1: 55 kg × 15
Set 2: 55 kg × 15
Set 3: 45 kg × 10
Set 4: 40 kg × 12 [Failure]
Reverse Curl (Barbell)
Set 1: 45 kg × 12
Set 2: 45 kg × 12
Set 3: 45 kg × 12
Hammer Curl (Cable)
Set 1: 55 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Diet today is as follows
Meal 1
Two boiled eggs
One medium avocado
One slice whole grain toast
One orange
Black coffee no sweetener
Snack 1
Low fat Greek yoghurt 100gram
Mixed berries
Protein powder
Meal 2
Chicken breast 350gram
Mixed vegetables 120gram
Quinoa 100gram
One pear
Snack 2
One apple
Almond nut spread 1 tblspoon
Protein shake
Meal 3
Salmon fillet 250gram
Mixed vegetables 150gram
1 cup brown rice
Snack 3
Handful walnuts
One pear
One string cheese
Like the update my friend
Good training and diet..........
Looking like it’s going well
That’s a good workout
Update log:
I thought I’d go into the gym over weekend and crack into a light leg rehab style session.
Made sure to do a full 15 minute stretch prior to starting and wore both knee sleeves for the session, the log went like this:
Leg Rehab Day
Saturday, May 13, 2023 at 9:57 PM
Squat (Bodyweight)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Squat (Barbell)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15
Set 4: 40 kg × 15
Seated single Leg Press (Machine)
Set 1: 0 kg × 12
Set 2: 0 kg × 12
Set 3: 0 kg × 12
Glute Kickback (Machine)
Set 1: 50 kg × 20
Set 2: 70 kg × 20
Set 3: 70 kg × 20
Seated Calf Raise (Machine)
Set 1: 30 kg × 20
Set 2: 30 kg × 20
Set 3: 30 kg × 20
I kept things very light and did higher reps with focusing on really strict form, my legs got absolutely smashed Suprisingly from such low weight (I guess this is from not doing legs in a week or two). The knee feels great this morning no pain anywhere so I will slowly add more leg sessions back in to the routine and gradually increase the weight slowly.
Diet has been still strict with no deviations, although I am feeling a bit shittier on this deficit of 2200, I am thinking of increasing the calories maybe to 2500.
Going to do blood work end of next week to see how my levels are. I am looking at adding on another compound for the cutting, my source is recommending throwing on some tren ace for 6-8 weeks, it would be first time on tren so happy to hear any thoughts on this.
I thought I’d go into the gym over weekend and crack into a light leg rehab style session.
Made sure to do a full 15 minute stretch prior to starting and wore both knee sleeves for the session, the log went like this:
Leg Rehab Day
Saturday, May 13, 2023 at 9:57 PM
Squat (Bodyweight)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Squat (Barbell)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15
Set 4: 40 kg × 15
Seated single Leg Press (Machine)
Set 1: 0 kg × 12
Set 2: 0 kg × 12
Set 3: 0 kg × 12
Glute Kickback (Machine)
Set 1: 50 kg × 20
Set 2: 70 kg × 20
Set 3: 70 kg × 20
Seated Calf Raise (Machine)
Set 1: 30 kg × 20
Set 2: 30 kg × 20
Set 3: 30 kg × 20
I kept things very light and did higher reps with focusing on really strict form, my legs got absolutely smashed Suprisingly from such low weight (I guess this is from not doing legs in a week or two). The knee feels great this morning no pain anywhere so I will slowly add more leg sessions back in to the routine and gradually increase the weight slowly.
Diet has been still strict with no deviations, although I am feeling a bit shittier on this deficit of 2200, I am thinking of increasing the calories maybe to 2500.
Going to do blood work end of next week to see how my levels are. I am looking at adding on another compound for the cutting, my source is recommending throwing on some tren ace for 6-8 weeks, it would be first time on tren so happy to hear any thoughts on this.
@Aynglifts I'm waiting on your blood work. Trenbolone in the end? I am all for it but use enanthate if you can, easier to control the doses IMO. 200mgs/week for 8 weeks is perfect.
APPROVED LOG
How did the sleeves feel?
Great job brother.
Doing awesome man
Let's get details on diet. I would def take kcals up. I'm almost dbl that amount right now and still leaning out
I like the workout here
Guys got u covered.
Sleeves feel great when they are on, turns out I have some bad mobility in my hammys and hip flexors so physio is saying this is probably what caused the issue to begin with so should be an easy fix. Appreciate the advice for the sleeve
Yeah you’re not wrong here I been feeling like shit on 2200 calories so I am increasing them to 3200 calories but still staying on dialed in clean foods at the moment. Two weeks till the tren arrives so will be pushing hard for last 8 weeks
Log for today: big back session with some LISS to finish the session off
Back and cardio
Tuesday, May 16, 2023 at 9:27 PM
Pull Up
Set 1: 8 reps
Set 2: +19 kg × 10
Set 3: +19 kg × 11
Set 4: +19 kg × 8
Lat Pulldown (Machine)
Set 1: 40 kg × 15
Set 2: 60 kg × 15
Set 3: 70 kg × 13
Set 4: 70 kg × 10
Iso-Lateral Row (Machine)
Set 1: 100 kg × 8
Set 2: 100 kg × 6
Set 3: 80 kg × 12
Set 4: 80 kg × 12
Seated Row (Cable)
Set 1: 60 kg × 12
Set 2: 65 kg × 12
Set 3: 65 kg × 12
Lat Pulldown - Underhand (Band)
Set 1: +65 kg × 15
Set 2: +60 kg × 10
Set 3: +50 kg × 5
LISS Uphill Walking
Set 1: 20:00
Back and cardio
Tuesday, May 16, 2023 at 9:27 PM
Pull Up
Set 1: 8 reps
Set 2: +19 kg × 10
Set 3: +19 kg × 11
Set 4: +19 kg × 8
Lat Pulldown (Machine)
Set 1: 40 kg × 15
Set 2: 60 kg × 15
Set 3: 70 kg × 13
Set 4: 70 kg × 10
Iso-Lateral Row (Machine)
Set 1: 100 kg × 8
Set 2: 100 kg × 6
Set 3: 80 kg × 12
Set 4: 80 kg × 12
Seated Row (Cable)
Set 1: 60 kg × 12
Set 2: 65 kg × 12
Set 3: 65 kg × 12
Lat Pulldown - Underhand (Band)
Set 1: +65 kg × 15
Set 2: +60 kg × 10
Set 3: +50 kg × 5
LISS Uphill Walking
Set 1: 20:00
APPROVED LOG
Some decent numbers
Killer workout
I’m in for a pic also
Keep the updates coming.
Great job brother.
Hey all long waiting update:
Caught a gnarly sickness and have been out of gym for two weeks recovering, haven’t been on any supps, juice or proper diet for those two weeks. Today is first day back in the gym I’ve dropped from 116kgs to 107kgs and from the looks of it majority of this is muscle unfortunately so hit to the motivation big time but jumping back in this week and dialing that diet in again introducing the Creatine and sarms again tail end of this week, I am increasing calories from 2200 which was way too low to 3200 but clean food only.
I have test E and tren ace and NPP coming this week so I am going to give myself two weeks to get back to my level of lifting again and will start the cycle from scratch.
Will log update photo upon starting that cycle.
Sorry for lack of logging last two weeks been a massive head fuck for motivation
Caught a gnarly sickness and have been out of gym for two weeks recovering, haven’t been on any supps, juice or proper diet for those two weeks. Today is first day back in the gym I’ve dropped from 116kgs to 107kgs and from the looks of it majority of this is muscle unfortunately so hit to the motivation big time but jumping back in this week and dialing that diet in again introducing the Creatine and sarms again tail end of this week, I am increasing calories from 2200 which was way too low to 3200 but clean food only.
I have test E and tren ace and NPP coming this week so I am going to give myself two weeks to get back to my level of lifting again and will start the cycle from scratch.
Will log update photo upon starting that cycle.
Sorry for lack of logging last two weeks been a massive head fuck for motivation
@Aynglifts you should use extra supplements when you recovering, extra vitamin C, D and n2guard you taking them?
Waiting for you to be back in it.
bro tren ace 100% with you
APPROVED LOG
Struggling with a viral thing myself
hope you recover soon bro..........
Make sure you get well before pushing it
Hope you have a speedy recovery 
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