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Approved Log My First Cycle Tbol Dbol Log
- Thread starter GMAN007
- Start date
@GMAN007 perfect update but i think your warm up should be a bit longer
and you feel it on the cardio? when will that start
please keep us updated waiting on training diet updates
@GMAN007 Nice detailed updates bro......
BUFFALO STEAK post work out meal
Did Shoulders and arms - starting with overhead DB press had to use the chair I dont like kinda went easy on shoulders , warm up 35's lb x 10, 50 x 10, 65 x 10, 75 x 8 , 90 x 4, then back down to 75 x 8 . The straight barbell curls warm up 50 x 10, 80 x 10 - then , 90 x 10 , 100 x 10, 110 x 10 trying best form. tricep press down with attachment I dont like but alot of people in gym with short straight bar warm up 60 x 10, 80 x 10 , 90 x 10 - then 100 x 10, 110 x 6 went went , focused on hold set at bottom of press for a few seconds - this is a different attachment so weights different but felt I worked triceps pretty good. Next shoulder side lateral machine ( still need to write down journal to get exact weights will by friday when on gear). Next db curls warm up 40 lb x 10 on each arm, then 50 x 8 on each arm , 55 x 8 on each arm, dropped down to 50 lb x 8 on each arm , then hammer curls 2 sets 55 lbs x 8 each arm, then 50 x 8 each arm. The should shrugs with barbell 225 x 10 , 275 x 10, 315 x 10 ( 2 sets ) , then barbell with 60 lbs crazy 7s - 7 partial bottom of curl, 7 top part of curl then 7 full ones. Next V press down focused slow to hold at bottom of lift 60 x 8ish, 70 x 5ish back to 60 x 8ish holding to flex at bottom. Did face pulls and tricep pull down with rope also then I had to get out of there kinda had to rush at the end. I need get exact notesfrom my journal from now on - I havent started any gear yet will friday for the first time but I felt really good and pumped at end of this work out . I have been back at it seriously for the past 3 months after a long lay off I can see Im more vascular in my arms and they seems to be growing can actually see some veins in my biceps when im curling I have been losing some weight and building muscle which is awesome I hope once I start the cycle it will really kick this into gear!
Did Shoulders and arms - starting with overhead DB press had to use the chair I dont like kinda went easy on shoulders , warm up 35's lb x 10, 50 x 10, 65 x 10, 75 x 8 , 90 x 4, then back down to 75 x 8 . The straight barbell curls warm up 50 x 10, 80 x 10 - then , 90 x 10 , 100 x 10, 110 x 10 trying best form. tricep press down with attachment I dont like but alot of people in gym with short straight bar warm up 60 x 10, 80 x 10 , 90 x 10 - then 100 x 10, 110 x 6 went went , focused on hold set at bottom of press for a few seconds - this is a different attachment so weights different but felt I worked triceps pretty good. Next shoulder side lateral machine ( still need to write down journal to get exact weights will by friday when on gear). Next db curls warm up 40 lb x 10 on each arm, then 50 x 8 on each arm , 55 x 8 on each arm, dropped down to 50 lb x 8 on each arm , then hammer curls 2 sets 55 lbs x 8 each arm, then 50 x 8 each arm. The should shrugs with barbell 225 x 10 , 275 x 10, 315 x 10 ( 2 sets ) , then barbell with 60 lbs crazy 7s - 7 partial bottom of curl, 7 top part of curl then 7 full ones. Next V press down focused slow to hold at bottom of lift 60 x 8ish, 70 x 5ish back to 60 x 8ish holding to flex at bottom. Did face pulls and tricep pull down with rope also then I had to get out of there kinda had to rush at the end. I need get exact notesfrom my journal from now on - I havent started any gear yet will friday for the first time but I felt really good and pumped at end of this work out . I have been back at it seriously for the past 3 months after a long lay off I can see Im more vascular in my arms and they seems to be growing can actually see some veins in my biceps when im curling I have been losing some weight and building muscle which is awesome I hope once I start the cycle it will really kick this into gear!
Diet : I start each morning with 2 scrambled eggs and a protein smoothie with bananas cherries blue berries rasberry ect adding in polmegranite juice sometimes. I eat alot of white rice along with bison only now for red meat, spinach salad ( carrots tomatoes in it low fat ranch dressing) and broccoli. I eat chicken wings only with my air fryer but also white rice and broccoli with the salad too. For lunch at work I honestly just have a turkey sandwhich or 2 with a good mutilgrain bread light mayo. I also go to joybowl and have raw salmon with white rice and tomatoes spinach and broccoli with yum yum sauce lol This is pretty much my diet. I do not drink at all and drink alot of water of course. I drink protein shakes in between meals and a few other snack throughout the day when I get hungry that consist of RX BARS which have egg whites peanuts dates in it and also trail mix with walnuts almonds pumpkin seeds and a few other things, sometimes greek yogurt, this is pretty much my diet. I do not have exact calories down or exact carbs but I have been slowly trimming down and getting stronger over the past 2 - 3 months alot due to muscle memory factor since I was a lifter coming back after a lay off. I may throw some chicken breast in there -@GMAN007 perfect update but i think your warm up should be a bit longer
and you feel it on the cardio? when will that start
please keep us updated waiting on training diet updates
I havent been doing cardio but I have been able to do a slight body recomp, I will start some cardio with incline walking on the treadmill nothing to crazy I know I need to give my body rest too
@GMAN007 love buffalo steak its one of the best meats, clean and strong protein
training ON IT big time
you diet is on point, we want to get higher protein lower carbs and higher fats, wan to see you next level this
lets get cardio pushed in strong
I need to try me some buffalo
