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@GMAN007 Meal looks incredible.........
Approved Log My First Cycle Tbol Dbol Log
- Thread starter GMAN007
- Start date
Arms
Dumbbell curls
25 x 10 EA
40 x 10 EA
50 X 10 EA
60 X 10 EA
65 X 9 EA
Tricep Cable Press Down
60 x 10
80 x 10
100 x 10
140 x 8
140 x 6 - 7
140 x 5
Barbell curls Straight bar
2 sets of 21's with 90 ibs
Tricep Hammer strength Machine
180 x 15
270 x 15
360 x 12
Preacher curl Machine
50 x 15
75 x 10
75 x 8
Arsenal Overhead tricep machine
120 x 10
3 sets of 250 x 15
Dumbbell curls
25 x 10 EA
40 x 10 EA
50 X 10 EA
60 X 10 EA
65 X 9 EA
Tricep Cable Press Down
60 x 10
80 x 10
100 x 10
140 x 8
140 x 6 - 7
140 x 5
Barbell curls Straight bar
2 sets of 21's with 90 ibs
Tricep Hammer strength Machine
180 x 15
270 x 15
360 x 12
Preacher curl Machine
50 x 15
75 x 10
75 x 8
Arsenal Overhead tricep machine
120 x 10
3 sets of 250 x 15
@GMAN007 the curls is what i like super pushed there bro
you got arm pics post? SUPER good i bet on the pump
Love your training. You train like me. Heavy!!!
Chest
Bench Press - Using wide grip now
warm up rotator cuff
135 x 15
155 x 12
185 x 8
225 x 5
245 x 3
Work
275 x 8
295 x 5
315 x 2
Incline DB press
50 x 10
65 x 10
75 x 10
85 x 10
110 x 6
115 x 3
85 x 10
Weighted Dips
BW x 10
50 x 10
75 x 10
90 x 8 - more weight first time I did this
Fly machine
145 x 15
175 x 15
205 x 12
220 x 10
The wider grip bench is definitely the difference on the bench. I am still transitioning to it so I didn't want to push it but stronger for sure. I still was able to press 315 a few times after doing 275 x 8 and then 295 x 5 , I think I could have pushed a few more reps but wanted to be smart while I am getting use to it . Incline DB presses were a little different probably due to the new wide bench style hitting my chest harder. I was able to do 90 lb weighted dips for 8 which is awesome for me anyway.
Bench Press - Using wide grip now
warm up rotator cuff
135 x 15
155 x 12
185 x 8
225 x 5
245 x 3
Work
275 x 8
295 x 5
315 x 2
Incline DB press
50 x 10
65 x 10
75 x 10
85 x 10
110 x 6
115 x 3
85 x 10
Weighted Dips
BW x 10
50 x 10
75 x 10
90 x 8 - more weight first time I did this
Fly machine
145 x 15
175 x 15
205 x 12
220 x 10
The wider grip bench is definitely the difference on the bench. I am still transitioning to it so I didn't want to push it but stronger for sure. I still was able to press 315 a few times after doing 275 x 8 and then 295 x 5 , I think I could have pushed a few more reps but wanted to be smart while I am getting use to it . Incline DB presses were a little different probably due to the new wide bench style hitting my chest harder. I was able to do 90 lb weighted dips for 8 which is awesome for me anyway.
This is one of the best gyms Ive been in
Im going to really work on trimming down in 4 weeks when I start TRT , Ill be doing cardio after every lifting session then
Its a good machine
trying to get big like you bro
Back
Straight Arm Lat pull downs
60 x 15
100 x 15
120 x 15
135 x 12
150 x 10
Close Grip seated Cable row
115 x 10
145 x 10
175 x 10
220 x 8
265 x 10
280 x 10
295 x 10
Close grip Lat pulldown
145 x 10
175 x 10
190 x 10
220 x 6
Extreme row machine - tried weight on highest rack a little different
90 x 10
180 x 10
270 x 10
360 x 8
Lat Pull Down machine - weights pretty rubbed off I just varied the weight and tried to hold the contraction at the bottom and squeezed
Straight Arm Lat pull downs
60 x 15
100 x 15
120 x 15
135 x 12
150 x 10
Close Grip seated Cable row
115 x 10
145 x 10
175 x 10
220 x 8
265 x 10
280 x 10
295 x 10
Close grip Lat pulldown
145 x 10
175 x 10
190 x 10
220 x 6
Extreme row machine - tried weight on highest rack a little different
90 x 10
180 x 10
270 x 10
360 x 8
Lat Pull Down machine - weights pretty rubbed off I just varied the weight and tried to hold the contraction at the bottom and squeezed
Your delts have gotten dramatically bigger in those pics.
@GMAN007 i can see the lap pulls , you really pulled it hard bro
and now we come to the amazing back bro
WOW! your lats THICKER for sureyou are LEANER and bigger shoulders and arms
AMAZING! just amazing the results you've gotten
EF family big love for this
having a LOG changed things big time I see
clean meal high protein thats what I like
Still better than the 3 miles away photos I've seen lol
great training for the week keep it up going into next week
I like how you're mixing up to training
I like how you're mixing up to training
Legs
warm up
135 x 15
185 x 10
225 x 5
275 x 5
315 x 3
work
365 x 5
3 sets 315 x 5 - to work on form
Pendulum Squat Machine
50 x 10
90 x 10
140 x 8
Leg curls
90 x 15
110 x 15
120 x 12
130 x 8
Seated Calve raises
45 x 15
90 x 15
135 x 15
180 x 26
I am getting stronger with the squat but taking it slow. I may try to go for more reps with 365 next week or kick the weight up some. I go back down to 315 to work on form. Thanks for all the support guys!
warm up
135 x 15
185 x 10
225 x 5
275 x 5
315 x 3
work
365 x 5
3 sets 315 x 5 - to work on form
Pendulum Squat Machine
50 x 10
90 x 10
140 x 8
Leg curls
90 x 15
110 x 15
120 x 12
130 x 8
Seated Calve raises
45 x 15
90 x 15
135 x 15
180 x 26
I am getting stronger with the squat but taking it slow. I may try to go for more reps with 365 next week or kick the weight up some. I go back down to 315 to work on form. Thanks for all the support guys!
Thanks bro ,Yes I like doing the log. I honestly thought it would be a pain doing it ,but I actually enjoy it and it does help. I love working out but accountability can be a motivator@GMAN007 i can see the lap pulls , you really pulled it hard bro
and now we come to the amazing back bro
you are LEANER and bigger shoulders and arms
AMAZING! just amazing the results you've gotten
EF family big love for this
having a LOG changed things big time I see
clean meal high protein thats what I like
Looking good man. You can definitely see some real progress. Food looks fire!
@GMAN007 its always hard at first but as time goes on the EF family supports you and holds your feet to fire
makes you push even harder.
@GMAN007 I like pendulum squat but careful with the knees there bro
go for more reps on squats so no injuries
Backs looking wide man
Shoulders
Bench
rotator cuff warm ups
135 x 15
155 x 12
185 x 10
225 x 19
Overhead DB press - light shoulders
50 x 10
65 x 10
75 x 20
85 x 6
Rear delt machine
90 x 15
110 x 15
150 x 15
150 x 15
Side Lateral machine this is an alternate machine different but works good
100 x 15
120 x 15
140 x 15
150 x 15
Smith Machine shrugs
225 x 15
315 x 15
405 x 15
Bench
rotator cuff warm ups
135 x 15
155 x 12
185 x 10
225 x 19
Overhead DB press - light shoulders
50 x 10
65 x 10
75 x 20
85 x 6
Rear delt machine
90 x 15
110 x 15
150 x 15
150 x 15
Side Lateral machine this is an alternate machine different but works good
100 x 15
120 x 15
140 x 15
150 x 15
Smith Machine shrugs
225 x 15
315 x 15
405 x 15
lol I will cleaning it up a little when I cut
thanks bro I sure am trying
big shoulder day @GMAN007 i like the 15s you really pushing it
If you can fit into some side lateral machines they can be awesome
@GMAN007 Shoulder work is on point bro.........
that's a great Sunday workout the way you hit those legs
bro looking good 315 lbs and then 365 not bad
you're doing really good I like the overhead dumbbell press
Arms
Standing Dumbbell Curls
20 x 10 EA
35 x 10 EA
40 x 10 EA
50 x 10 EA
60 x 10 EA
65 x 10 EA
70 x 5 EA
Tricep press down
60 x 10
80 x 10
100 x 10
140 x 9 -10
Barbell curl straight bar
2 sets 100 lbs x 21s
Lying skull crushers behind head
70 x 10
90 x 10
100 x 10
110 x 13 x 15 - straight into close grip presses
Hammer strength preacher curl machine - one arm at a time
25 x 15
35 x 12
45 x 8
25 x 10
Arsenal overhead tricep machine
150 x 10
250 x 15
250 x 15
250 x 15
Standing Dumbbell Curls
20 x 10 EA
35 x 10 EA
40 x 10 EA
50 x 10 EA
60 x 10 EA
65 x 10 EA
70 x 5 EA
Tricep press down
60 x 10
80 x 10
100 x 10
140 x 9 -10
Barbell curl straight bar
2 sets 100 lbs x 21s
Lying skull crushers behind head
70 x 10
90 x 10
100 x 10
110 x 13 x 15 - straight into close grip presses
Hammer strength preacher curl machine - one arm at a time
25 x 15
35 x 12
45 x 8
25 x 10
Arsenal overhead tricep machine
150 x 10
250 x 15
250 x 15
250 x 15
Nice strong heavy lifting!!!
Love that shoulder session man.
Great shoulder training
Chest
warm up rotator cuff
135 x 15
155 x 12
185 x 10
225 x 5
245 x 3
Work
275 x 10 PR
295 x 5
315 x 2
Incline DB press
50 x 10
65 x 10
75 x 10
100 x 8
105 x 8
110 x 6
Weighted Dips
BW x 10
45 x 10
90 x 8
90 x 8
90 x 8
Fly machine
145 x 15
175 x 15
205 x 15
220 x 12
I wanted to try to push 315 more but I guess I got caught up in the first working set 275 x 10 first time and exhausted myself a little . I have never done this I didnt have a spotter mI actually pretty sure I could have got another rep. I think I may warm up to 295 next week and see how many I can do, then the following week try that with 315 again. What do you think ?
warm up rotator cuff
135 x 15
155 x 12
185 x 10
225 x 5
245 x 3
Work
275 x 10 PR
295 x 5
315 x 2
Incline DB press
50 x 10
65 x 10
75 x 10
100 x 8
105 x 8
110 x 6
Weighted Dips
BW x 10
45 x 10
90 x 8
90 x 8
90 x 8
Fly machine
145 x 15
175 x 15
205 x 15
220 x 12
I wanted to try to push 315 more but I guess I got caught up in the first working set 275 x 10 first time and exhausted myself a little . I have never done this I didnt have a spotter mI actually pretty sure I could have got another rep. I think I may warm up to 295 next week and see how many I can do, then the following week try that with 315 again. What do you think ?
@GMAN007 you killed it, even 275x10 is legit as it gets, thick city bro
i think 315 not next week, i think you need 2-3 weeks to work into it honest
This guy
clean it up now cutting will be easier you will end up tighter and look better, always got to plan ahead brother
Great benching!!!
Good to see rotator cuff work
wow man keep pushing to three plates and make sure you're using a spot or you don't want to tear a shoulder
Back
Warm up Wide grip lat pull downs 80 x15 115x 10
1 set wide grip pull ups x 16 - 17
Wide grip lat pull down
175 x 10
190 x 8
205 x 8
220 x 6
Close grip Lat pulldown
175 x 10
190 x 10
205 x 8
220 x 6
T ROW
90 x 15
135 x 10
180 x 5
Straight Arm Lat Pulldown
80 x 15
100 x12
120 x 10
MagGrip close grip seated cable row - quick reps
100 x 15
115 x 15
130 x 10
Warm up Wide grip lat pull downs 80 x15 115x 10
1 set wide grip pull ups x 16 - 17
Wide grip lat pull down
175 x 10
190 x 8
205 x 8
220 x 6
Close grip Lat pulldown
175 x 10
190 x 10
205 x 8
220 x 6
T ROW
90 x 15
135 x 10
180 x 5
Straight Arm Lat Pulldown
80 x 15
100 x12
120 x 10
MagGrip close grip seated cable row - quick reps
100 x 15
115 x 15
130 x 10
I have a couple of times I could do that this gym actually has alot of cool stuff
@GMAN007 any cardio warm up? just checking log back dont see it
have you adjusted diet?
please update us
You got this man. Having a spotter is definitely a good idea when pushing heavy weights like that.
@GMAN007 solid progress try that 315!
I always do 5 - 7 min on treadmill to warm up before every workout. I will be adding in cardio at the end of all training sessions at the end of the month. I will not reduce carbs until needed during cut I will adjust it as it goes. I am going to trim down all of december and into january before I cycle again@GMAN007 any cardio warm up? just checking log back dont see it
have you adjusted diet?
Legs
Barbell Squat
135 x 15
185 x 10
225 x 6
275 x 5
315 x 5
365 x 4 * thought I felt a muscle in my hamstring so didnt want to push it
275 x 5
Crazy Leg press - I will post a pic
90 x 10
180 x 15
270 x 15
360 x 15
450 x 10
Pendulum Squat
25 x 15
50 x 15
50 x 15
50 x 15
Leg Curls
90 x 15
110 x 15
120 x 15
125 x 10
Sitting calve raise
45 x 15
90 x 15
135 x 15
180 x 20
Im definitely getting stronger on the squat. I felt like I might pull something in my hamstring on the 365 set so I stopped not hurting myself again on the squat so being careful. I wanted to try 365 x 8 , I know I could have come close I felt like I had another 3 or 4 reps for sure on the 4rth one but decided to back off. I may try again next week see how it feels
Barbell Squat
135 x 15
185 x 10
225 x 6
275 x 5
315 x 5
365 x 4 * thought I felt a muscle in my hamstring so didnt want to push it
275 x 5
Crazy Leg press - I will post a pic
90 x 10
180 x 15
270 x 15
360 x 15
450 x 10
Pendulum Squat
25 x 15
50 x 15
50 x 15
50 x 15
Leg Curls
90 x 15
110 x 15
120 x 15
125 x 10
Sitting calve raise
45 x 15
90 x 15
135 x 15
180 x 20
Im definitely getting stronger on the squat. I felt like I might pull something in my hamstring on the 365 set so I stopped not hurting myself again on the squat so being careful. I wanted to try 365 x 8 , I know I could have come close I felt like I had another 3 or 4 reps for sure on the 4rth one but decided to back off. I may try again next week see how it feels
check out the leg press
@GMAN007 love the steak meal CLEAN bro
the leg press is legit I see some big weights you're moving
this is the way to grow
Arsenal make some good kit
I like to mix my steak into small pieces and add it to the rice
then add some barbecue sauce that's good
then add some barbecue sauce that's good
That’s some good numbers on bench
Shoulders
Seated overhead Dumbbell Press
25 x 15
50 x 10
65 x 10
75 x 10
85 x 10
110 x 9 PR
Side Later and front lateral shoulder machine
Sides
40 x 15
50 x 15
60 x 15
70 x 15
Front lateral
30 x 15
40 x 15
50 x 15
50 x 15
Rear Delt Machine
90 x 15
110 x 15
150 x 15
150 x 15
Smith Machine Shoulder Shrugs
225 x 15
315 x 15
405 x 15
I couldnt quit get 10 on the overhead db press with the 110's - I WILL MAKE IT HAPPEN NEXT WEEK
Seated overhead Dumbbell Press
25 x 15
50 x 10
65 x 10
75 x 10
85 x 10
110 x 9 PR
Side Later and front lateral shoulder machine
Sides
40 x 15
50 x 15
60 x 15
70 x 15
Front lateral
30 x 15
40 x 15
50 x 15
50 x 15
Rear Delt Machine
90 x 15
110 x 15
150 x 15
150 x 15
Smith Machine Shoulder Shrugs
225 x 15
315 x 15
405 x 15
I couldnt quit get 10 on the overhead db press with the 110's - I WILL MAKE IT HAPPEN NEXT WEEK
It is good I bought it at the store pre seasoned just picked up some more
Thanks Im trying to progress
i like baked BBQ chicken I use to cook it for my dad its easy to make and really good
