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Approved Log My lifestyle Diet Training Prep log

BrightFuture

BrightFuture

V.I.P.
EF Logger
Good afternoon all! New here and looking for information because I have never done any of this before. I am a man and nearly 37 years old. I am 6’3 and fluctuate between 215-220 pounds. I have been somewhere between scrawny to skinny my entire life. Always had trouble gaining muscle mass or adding weight to the bar.

First started going to the gym about 10 years and went from 155 pounds to about 185 pounds in about a years time. Probably had more to do with me eating more. After that I would always discouraged due to lack of progress made towards getting stronger and bigger.

A little more background. I have tried the full body 3 days a week split and absolutely hated. I have also tried the Arnold split and loved it but after about 3 or 4 months recovery became a huge issue. Currently I am running a 5 day split: chest/triceps, back/biceps, shoulders. Legs, Bench press plus arms. I really enjoy this and look forward to going to the gym.

I had blood work done a few months ago but my test levels were considered normal but at the very low end of normal. Current profession will not allow me to get trt unless my levels are next to nothing. Thankfully I will be moving on to something else in a month or 2. For the time being I am looking for as much information and guidance as I can get.

I am sleeping around 8 hours a night. My diet consists of:
Protein shake before morning workout and 1 after.
6 scrambled eggs, 2 pieces of toast and a packet of protein oatmeal for breakfast.
I eat chicken, rice and veggies for lunch and a pre-dinner meal. For the last meal of the day I eat whatever we cook which is generally plenty healthy.

Looking forward to make substantial changes to my physique and stop being skinny. This has been a huge problem my entire life. Looking forward to all of the guidance I can receive here!
 
You're not actually that skinny at those body weights - just normal
 
Will post some pics later. Wife insists that I am not skinny but I have been told I am my entire life and just completely over that.

Today was shoulder day. Workout as follows:

Hammer strength shoulder press (4x 12,10,8,2)
Dumbbell lateral raise 3x12
Barbell shoulder shrug 3x12
Machine shoulder fly 3x12
Cable rope face pull 4x15

I use the hammer strength machine for shoulder presses due to issues with left shoulder that make barbell and dumbbells difficult. About to eat 6 scrambled eggs 2 pieces of toast and some oatmeal for breakfast. Any thoughts on pyramid sets vs straight sets? I have experimented with both and not entirely sure what is best. I knew someone who always used to increase the weight when he hit 10 reps for a set and he was one of the stronger guys I have known.

Plan to keep posting on this log everyday and look forward to all the feedback. Will post a picture later.
 
1706709471615.webp
 
And 1 more picture:

1706709571186.webp
 
BrightFuture said:
Good afternoon all! New here and looking for information because I have never done any of this before. I am a man and nearly 37 years old. I am 6’3 and fluctuate between 215-220 pounds. I have been somewhere between scrawny to skinny my entire life. Always had trouble gaining muscle mass or adding weight to the bar.

First started going to the gym about 10 years and went from 155 pounds to about 185 pounds in about a years time. Probably had more to do with me eating more. After that I would always discouraged due to lack of progress made towards getting stronger and bigger.

A little more background. I have tried the full body 3 days a week split and absolutely hated. I have also tried the Arnold split and loved it but after about 3 or 4 months recovery became a huge issue. Currently I am running a 5 day split: chest/triceps, back/biceps, shoulders. Legs, Bench press plus arms. I really enjoy this and look forward to going to the gym.

I had blood work done a few months ago but my test levels were considered normal but at the very low end of normal. Current profession will not allow me to get trt unless my levels are next to nothing. Thankfully I will be moving on to something else in a month or 2. For the time being I am looking for as much information and guidance as I can get.

I am sleeping around 8 hours a night. My diet consists of:
Protein shake before morning workout and 1 after.
6 scrambled eggs, 2 pieces of toast and a packet of protein oatmeal for breakfast.
I eat chicken, rice and veggies for lunch and a pre-dinner meal. For the last meal of the day I eat whatever we cook which is generally plenty healthy.

Looking forward to make substantial changes to my physique and stop being skinny. This has been a huge problem my entire life. Looking forward to all of the guidance I can receive here!
Click to expand...
@BrightFuture perfect this is the good log start.

Lets start with details on TRT. You said your Test levels were log range, please share a picture of the blood test, just blur the personal info.
IMO, self-TRT is very possible for you.

How about a bit more info with diet training:
training, please share actual weights reps and sets you do
diet, share foods and when you eat them
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

pictures needed
please post pictures of you with face blurred
post pictures foods
pics of your training
pics of your supplements
 
MUSTANG_18 said:
@BrightFuture perfect this is the good log start.

Lets start with details on TRT. You said your Test levels were log range, please share a picture of the blood test, just blur the personal info.
IMO, self-TRT is very possible for you.

How about a bit more info with diet training:
training, please share actual weights reps and sets you do
diet, share foods and when you eat them
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

pictures needed
please post pictures of you with face blurred
post pictures foods
pics of your training
pics of your supplements
Click to expand...
I posted a couple pictures up above but I can post more. I use JEfit to track workouts so I can start adding in my weights on here. I will post the blood work I had done when I have a moment. Thank you for your response.
 
MUSTANG_18 said:
@BrightFuture perfect this is the good log start.

Lets start with details on TRT. You said your Test levels were log range, please share a picture of the blood test, just blur the personal info.
IMO, self-TRT is very possible for you.

How about a bit more info with diet training:
training, please share actual weights reps and sets you do
diet, share foods and when you eat them
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

pictures needed
please post pictures of you with face blurred
post pictures foods
pics of your training
pics of your supplements
Click to expand...
Test levels were as follows:

Testosterone Serum LC 374ng/dl
Free testosterone Direct LC 11.1pg/ml

Would post picture but it’s online through employer site so it would be difficult.
 
MUSTANG_18 said:
@BrightFuture perfect this is the good log start.

Lets start with details on TRT. You said your Test levels were log range, please share a picture of the blood test, just blur the personal info.
IMO, self-TRT is very possible for you.

How about a bit more info with diet training:
training, please share actual weights reps and sets you do
diet, share foods and when you eat them
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

pictures needed
please post pictures of you with face blurred
post pictures foods
pics of your training
pics of your supplements
Click to expand...
Can you elaborate on what you mean by self trt? I assume it means purchasing the test myself?
 
BrightFuture said:
Can you elaborate on what you mean by self trt? I assume it means purchasing the test myself?
Click to expand...
Self trt isn't doctor monitored, basically you do it all yourself buying the test doing bloods etc would all be your responsibility vs having a doctor who woukd order all that and do it for you.
 
everything has room to improve which is a good thing and nothing to be ashamed of
make sure you're posting your training and your full diet and we can work on it
 
you are almost 40 years old so it's time to start now
time to take things to another level and time to get a much nicer body
 
2Thick said:
you don't have much muscle conditioning
need to get on a consistent workout schedule and stick to it it will take time
Click to expand...
So currently doing Monday to Friday with a basic body part split except I am benching twice a week. Would something like PPL be better? I have tried full body and upper lower and I dreaded going to the gym for either of those. I recently started barbell benching and using hammer strength for overhead presses. Previously I was using just dumbbells and the most I could ever do with dumbbell bench was 75 pounds but I have issues with my left shoulder that made getting dumbbells into position difficult which stalled progression.
 
ceo said:
Bros you definitely have room to improve
in my 20s I was obese as well working a plumbing job but I have since gotten leaner
Click to expand...
Yeah I definitely want to improve! That’s why I am here. Will start something once I am a civilian which will be probably in a month or 2.
 
Noah Wixx said:
Self trt isn't doctor monitored, basically you do it all yourself buying the test doing bloods etc would all be your responsibility vs having a doctor who woukd order all that and do it for you.
Click to expand...
Got it! Yeah that seems like it would be more cost effective as well.
 
chesty said:
you are almost 40 years old so it's time to start now
time to take things to another level and time to get a much nicer body
Click to expand...
Completely agree! What would you recommend to start with?
 
Below picture is my meal prep. I eat 1 for lunch usually around 11 or 12 then the 2nd one about 3 hours later. 1 cup rice, 1 cup veggies and a decent amount of chicken.

Well Nevermind it says the file size is to large.
 
BrightFuture said:
Below picture is my meal prep. I eat 1 for lunch usually around 11 or 12 then the 2nd one about 3 hours later. 1 cup rice, 1 cup veggies and a decent amount of chicken.

Well Nevermind it says the file size is to large.
Click to expand...
You can download and app to resize your pics so they will post
 
the_alcatraz said:
@BrightFuture you didnt put up any pictures at all
please try again attach the pictures
Click to expand...

Still says file is too large. I will download the app. Been out a couple days to pulling a muscle in back just walking up some stairs. Have no idea how. Will be back tomorrow with more detailed log posts and hopefully some pictures!
 
I am back. My back ended up sidelining me for a a little more than a week. However, I will be back in the gym tomorrow and will try and get the pictures to work. Looking forward to being back. Still been meal prepping and trying to eat right. Plenty of pictures to come!

Edit: Just realized I didn’t post about pulling a muscle in my back a little over a week ago just walking up some stairs. Kept me out of the gym ever since but I am ready to get back at it tomorrow. Will post workout details, meals and pictures tomorrow.
 
BrightFuture said:
I am back. My back ended up sidelining me for a a little more than a week. However, I will be back in the gym tomorrow and will try and get the pictures to work. Looking forward to being back. Still been meal prepping and trying to eat right. Plenty of pictures to come!

Edit: Just realized I didn’t post about pulling a muscle in my back a little over a week ago just walking up some stairs. Kept me out of the gym ever since but I am ready to get back at it tomorrow. Will post workout details, meals and pictures tomorrow.
Click to expand...
@BrightFuture I want to see the training bro
 
I would look into doing some yoga a couple times a week
 
BrightFuture said:
I am back. My back ended up sidelining me for a a little more than a week. However, I will be back in the gym tomorrow and will try and get the pictures to work. Looking forward to being back. Still been meal prepping and trying to eat right. Plenty of pictures to come!

Edit: Just realized I didn’t post about pulling a muscle in my back a little over a week ago just walking up some stairs. Kept me out of the gym ever since but I am ready to get back at it tomorrow. Will post workout details, meals and pictures tomorrow.
Click to expand...
Glad to hear your back is doing better
 
Had a good workout this morning. Went a little lighter just as a precaution and my back did great. Had a history of muscle strains in that same part of my back so hopefully strengthening everything up back there will help.

Barbell row 3x8 135 pounds definitely felt light
Lat pulldown 3x10 120 pounds
Cable seated row 3x10 120 pounds
Straight arm pulldown 3x10 80 pounds incredibly easy
Cable bicep curl 3x12 60 pounds

All in all a good workout just a bit light just as a precaution but everything was fine so definitely time to start upping the weights. Tomorrow is shoulder day! Breakfast was 6 scrambled eggs and 2 packets of protein oatmeal (10g protein each). Need to get some fruit to add in. Plus I had a 24 gram protein shake pre and post workout. Using ON Gold standard whey. Additionally I ate 2 lunches like I normally do consisting of chicken, rice and veggies spaced about 3-4 hours apart.
 
Reminds me of the terrible lower back pumps I get when shoveling snow it's damn near crippling.
 
BrightFuture said:
Had a good workout this morning. Went a little lighter just as a precaution and my back did great. Had a history of muscle strains in that same part of my back so hopefully strengthening everything up back there will help.

Barbell row 3x8 135 pounds definitely felt light
Lat pulldown 3x10 120 pounds
Cable seated row 3x10 120 pounds
Straight arm pulldown 3x10 80 pounds incredibly easy
Cable bicep curl 3x12 60 pounds

All in all a good workout just a bit light just as a precaution but everything was fine so definitely time to start upping the weights. Tomorrow is shoulder day! Breakfast was 6 scrambled eggs and 2 packets of protein oatmeal (10g protein each). Need to get some fruit to add in. Plus I had a 24 gram protein shake pre and post workout. Using ON Gold standard whey. Additionally I ate 2 lunches like I normally do consisting of chicken, rice and veggies spaced about 3-4 hours apart.
Click to expand...
@BrightFuture good day today light or not you back at it
lets see your shoulder day tomorrow
 
Below is my log for Thursday:

Slept great last night! Got up went to the gym and combined shoulders and legs. Definitely prefer to keep them separate but I did hit a 8 rep pr on hammer strength shoulder press! See details below:

Hammer strength shoulder press: 8x70 6x70 8x45
Leg press 8x260 8x280 10x300
Face pull 4 sets of 15 at 80 pounds (nice and slow reps)
Seated leg curl 12x105 12x120 12x135
Dumbbell lateral raises 3 sets of 12 reps at 15
Standing calf raise 15x135 15x155 15x175

Pretty proud of hitting 70 pounds on the hammer strength press. Definitely prefer keeping the body parts separate because it allows me to do more overall. Typically on leg day I do squats and Romanian deadlifts as well. Shoulder day typically has shrugs and reverse flyes as well.

Plan to start breathing exercises before bed. Did that last night and had great sleep. Goal is to no longer miss a day or if I do I will just use Saturday as a make up day. Although I don’t really see a reason moving forward why I would miss a day. I go to bed early and get up early and hit the gym to ensure nothing gets in the way of working out. I absolutely love the way I feel after a workout. Definitely gives huge motivation to keep pressing and progressing. Got a good day of healthy meals planned out.
 
Woke up this morning feeling good! Hit the gym and really enjoyed it. Workout details below:

Hammer strength incline press 10x45 8x55 6x65 4x75
Cable tricep pushdown 4 sets of 12 at 70 pounds
Cable tricep extension 4 sets of 12 at 80 pounds
Cable reverse grip push down 4 sets of 12 70 pounds
Barbell curl 10x60 10x60 8x60
Preacher curl 10x45 10x45 8x45
Dumbbell hammer curl 3 sets of 10 at 20 pounds (extremely slow reps really felt the muscle contraction)

Thinking I like pyramid sets on the compound movements a lot better than straight sets. Just feels better overall. Will be back in the gym Monday for chest day. Also got a 3 day weekend.
Plan for Monday is below

Barbell bench 5 sets 10,8,6,4,2
Hammer strength incline press 4 sets 10,8,6,4
Incline dumbbell flye 3 sets 12 reps
Pec deck machine flye 3 sets 12 reps
Dumbbell overhead tricep extension 10,8,6,4
Cable tricep pushdown 3 sets 12 reps

Open to any suggestions. I am also aware dumbbell tricep extensions are not really a compound exercise but I have found I enjoy doing those in a pyramid fashion.
 
Also for my progression plan for bench how does this sounds. Sets would be 10,8,6,4,2:

First set I hit 135 for 10 reps. Next set I hit 140 for 8. Next I hit 145 for 6 and just continue to add 5 pounds for the remaining 2 sets. The following week I would start with 140 for 10 reps and just keep adding 5 pounds each set. If I were to fail to hit my rep goal on the 3rd set of 6 reps I would keep the weight the same for the remaining 2 sets and try to hit all of my reps the next workout.

This seems a fairly good way to ensure I am increasing both weight and reps every workout. Open to any input.
 
BrightFuture said:
Below is my log for Thursday:

Slept great last night! Got up went to the gym and combined shoulders and legs. Definitely prefer to keep them separate but I did hit a 8 rep pr on hammer strength shoulder press! See details below:

Hammer strength shoulder press: 8x70 6x70 8x45
Leg press 8x260 8x280 10x300
Face pull 4 sets of 15 at 80 pounds (nice and slow reps)
Seated leg curl 12x105 12x120 12x135
Dumbbell lateral raises 3 sets of 12 reps at 15
Standing calf raise 15x135 15x155 15x175

Pretty proud of hitting 70 pounds on the hammer strength press. Definitely prefer keeping the body parts separate because it allows me to do more overall. Typically on leg day I do squats and Romanian deadlifts as well. Shoulder day typically has shrugs and reverse flyes as well.

Plan to start breathing exercises before bed. Did that last night and had great sleep. Goal is to no longer miss a day or if I do I will just use Saturday as a make up day. Although I don’t really see a reason moving forward why I would miss a day. I go to bed early and get up early and hit the gym to ensure nothing gets in the way of working out. I absolutely love the way I feel after a workout. Definitely gives huge motivation to keep pressing and progressing. Got a good day of healthy meals planned out.
Click to expand...
BrightFuture said:
Woke up this morning feeling good! Hit the gym and really enjoyed it. Workout details below:

Hammer strength incline press 10x45 8x55 6x65 4x75
Cable tricep pushdown 4 sets of 12 at 70 pounds
Cable tricep extension 4 sets of 12 at 80 pounds
Cable reverse grip push down 4 sets of 12 70 pounds
Barbell curl 10x60 10x60 8x60
Preacher curl 10x45 10x45 8x45
Dumbbell hammer curl 3 sets of 10 at 20 pounds (extremely slow reps really felt the muscle contraction)

Thinking I like pyramid sets on the compound movements a lot better than straight sets. Just feels better overall. Will be back in the gym Monday for chest day. Also got a 3 day weekend.
Plan for Monday is below

Barbell bench 5 sets 10,8,6,4,2
Hammer strength incline press 4 sets 10,8,6,4
Incline dumbbell flye 3 sets 12 reps
Pec deck machine flye 3 sets 12 reps
Dumbbell overhead tricep extension 10,8,6,4
Cable tricep pushdown 3 sets 12 reps

Open to any suggestions. I am also aware dumbbell tricep extensions are not really a compound exercise but I have found I enjoy doing those in a pyramid fashion.
Click to expand...
BrightFuture said:
Also for my progression plan for bench how does this sounds. Sets would be 10,8,6,4,2:

First set I hit 135 for 10 reps. Next set I hit 140 for 8. Next I hit 145 for 6 and just continue to add 5 pounds for the remaining 2 sets. The following week I would start with 140 for 10 reps and just keep adding 5 pounds each set. If I were to fail to hit my rep goal on the 3rd set of 6 reps I would keep the weight the same for the remaining 2 sets and try to hit all of my reps the next workout.

This seems a fairly good way to ensure I am increasing both weight and reps every workout. Open to any input.
Click to expand...
@BrightFuture I saw your EVO update too btw, I want to see you go higher reps at least 25-50 reps to really pump up more
 
BrightFuture said:
Below is my log for Thursday:

Slept great last night! Got up went to the gym and combined shoulders and legs. Definitely prefer to keep them separate but I did hit a 8 rep pr on hammer strength shoulder press! See details below:

Hammer strength shoulder press: 8x70 6x70 8x45
Leg press 8x260 8x280 10x300
Face pull 4 sets of 15 at 80 pounds (nice and slow reps)
Seated leg curl 12x105 12x120 12x135
Dumbbell lateral raises 3 sets of 12 reps at 15
Standing calf raise 15x135 15x155 15x175

Pretty proud of hitting 70 pounds on the hammer strength press. Definitely prefer keeping the body parts separate because it allows me to do more overall. Typically on leg day I do squats and Romanian deadlifts as well. Shoulder day typically has shrugs and reverse flyes as well.

Plan to start breathing exercises before bed. Did that last night and had great sleep. Goal is to no longer miss a day or if I do I will just use Saturday as a make up day. Although I don’t really see a reason moving forward why I would miss a day. I go to bed early and get up early and hit the gym to ensure nothing gets in the way of working out. I absolutely love the way I feel after a workout. Definitely gives huge motivation to keep pressing and progressing. Got a good day of healthy meals planned out.
Click to expand...
that is definitely a good hack doing the breathing before bed try some meditation and yoga it will go a long way
 
weighted dips are amazing just don't get injured
 
Sorry haven’t update in a few days. Woke up Monday feel a nauseas so didn’t go. Went to gym Tuesday and combined chest and back. A little short on time as I got a phone about my upcoming career transition so I couldn’t workout as long as I would have liked but still fell great at the end of it.

This morning was shoulders see workout details below:

Hammer strength shoulder press: 55x10 65x8 75x6 80x4 45x12
Face pull: 4 sets of 15 at 80 pounds
Dumbbell lateral raise 5 sets of 10 at 15 pounds
Machine reverse fly 4 sets of 12 at 60(probably should have gone heavier)
Hammer strength shrugs 4 sets of 15 at 90

All in all feeling pretty great and I got a lot of positive changes on the horizon! Got a log over on evolutionary as some of you here already know but will try and make sure I start updating this one daily as well.

Attaching meal pictures as well.
 

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BrightFuture said:
Sorry haven’t update in a few days. Woke up Monday feel a nauseas so didn’t go. Went to gym Tuesday and combined chest and back. A little short on time as I got a phone about my upcoming career transition so I couldn’t workout as long as I would have liked but still fell great at the end of it.

This morning was shoulders see workout details below:

Hammer strength shoulder press: 55x10 65x8 75x6 80x4 45x12
Face pull: 4 sets of 15 at 80 pounds
Dumbbell lateral raise 5 sets of 10 at 15 pounds
Machine reverse fly 4 sets of 12 at 60(probably should have gone heavier)
Hammer strength shrugs 4 sets of 15 at 90

All in all feeling pretty great and I got a lot of positive changes on the horizon! Got a log over on evolutionary as some of you here already know but will try and make sure I start updating this one daily as well.

Attaching meal pictures as well.
Click to expand...
@BrightFuture you sick from the food or just like a cold?

training so far on dot but food add some nuts to each meal like a few walnuts
 
the_alcatraz said:
@BrightFuture you sick from the food or just like a cold?

training so far on dot but food add some nuts to each meal like a few walnuts
Click to expand...
Not sick but sometimes milk irritates my stomach. Been using milk with my protein shakes and I can’t do that everyday. Should have known better by now! The food is great. I absolutely love it and my wife is a great cook!
 
Got up bright and early and hit the gym today was leg day. See details below:

Barbell Back Squat 3x10 135 pounds
Romanian deadlift 3x10 115 pounds
Calf raise 3x15 175 pounds. 1x12 175 pounds
Leg press 12x300 10x320 8x340 25x200
Seated leg curl 3x10 120 pounds
Leg extension 3x10 120 pounds

Couple of things to mention. Is there an equal alternative to barbell back squats? 135 felt light but I workout alone as does almost everyone else in the gym I go to. Most guys I see doing the hammer strength plate squat machine or smith machine. Rarely do I see anybody loading up heavy weight on the squat regardless of how muscular they are. I just get a little concerned about pushing myself too far on the barbell back squat in case I fail and something bad happens.

All in all I felt great this morning! Also I added in that 25 rep set on the leg press. Gotta say the 200 pounds felt extremely light so maybe I should have done a little more.

Breakfast was 6 scrambled eggs, banana and protein oatmeal. I also had my usual pre and post workout protein shake(used water instead of milk). Using Optimum Nutrition Gold Standard.

Also looking to start first cycle in about 1.5 months. Looking for suggestions. Thinking something simple along the lines of 500mg test weekly(250mg 2x), dbol 40mg daily(4-8 weeks?) and of course pct.
 
if milk irritates your stomach and don't mess with it
 
BrightFuture said:
Sorry haven’t update in a few days. Woke up Monday feel a nauseas so didn’t go. Went to gym Tuesday and combined chest and back. A little short on time as I got a phone about my upcoming career transition so I couldn’t workout as long as I would have liked but still fell great at the end of it.

This morning was shoulders see workout details below:

Hammer strength shoulder press: 55x10 65x8 75x6 80x4 45x12
Face pull: 4 sets of 15 at 80 pounds
Dumbbell lateral raise 5 sets of 10 at 15 pounds
Machine reverse fly 4 sets of 12 at 60(probably should have gone heavier)
Hammer strength shrugs 4 sets of 15 at 90

All in all feeling pretty great and I got a lot of positive changes on the horizon! Got a log over on evolutionary as some of you here already know but will try and make sure I start updating this one daily as well.

Attaching meal pictures as well.
Click to expand...
Nausea is no good at all. Food looks solid though. stay focused
 
Went to the gym yesterday and did arms but started off with hammer strength incline bench. Workout details below:

Hammer strength incline: 12x45 8x70 4x75 12x45
Cable tricep push down: 12x60 15x70 15x80 15x90 25x40
Barbell curl 3 sets of 12 at 50 and 1 set of 30 at 20
Cable tricep overhead extension 4 sets of 12 at 80 pounds
Dumbbell hammer curls 4 sets of 12 at 20( should I increase the weight on these or keep it the same. Most of the bigger guys in the gym seem to keep these light and rep them real slow)

Had to go to gym after work instead of before unfortunately. Definitely prefer mornings where it isn’t so crowded. Felt good after. I am liking these higher rep sets that you all have recommend.

When it comes to chest presses I have a few questions. With barbell bench I feel like it doesn’t activate my chest near as much as hammer strength and definitely dumbbell bench as well. I used to dumbbell bench and eventually got up to 70 pounds a long time a go. I just had significant issues getting them into position. I have seen how some other guys do it where they push up with the legs as they lay down. I always used to just lay back and bring the dumbbells to my chest but that feels terrible on my left shoulder. Thinking I might try the dumbbell bench again and ensure I am setting up correctly.

All in all feeling pretty good!
 
BrightFuture said:
Went to the gym yesterday and did arms but started off with hammer strength incline bench. Workout details below:

Hammer strength incline: 12x45 8x70 4x75 12x45
Cable tricep push down: 12x60 15x70 15x80 15x90 25x40
Barbell curl 3 sets of 12 at 50 and 1 set of 30 at 20
Cable tricep overhead extension 4 sets of 12 at 80 pounds
Dumbbell hammer curls 4 sets of 12 at 20( should I increase the weight on these or keep it the same. Most of the bigger guys in the gym seem to keep these light and rep them real slow)

Had to go to gym after work instead of before unfortunately. Definitely prefer mornings where it isn’t so crowded. Felt good after. I am liking these higher rep sets that you all have recommend.

When it comes to chest presses I have a few questions. With barbell bench I feel like it doesn’t activate my chest near as much as hammer strength and definitely dumbbell bench as well. I used to dumbbell bench and eventually got up to 70 pounds a long time a go. I just had significant issues getting them into position. I have seen how some other guys do it where they push up with the legs as they lay down. I always used to just lay back and bring the dumbbells to my chest but that feels terrible on my left shoulder. Thinking I might try the dumbbell bench again and ensure I am setting up correctly.

All in all feeling pretty good!
Click to expand...
@BrightFuture feeling good means you're doing it right. ON the barbell bench, you should do 1 hand dumbbell press to really get proper concentration
though you are closing with higher reps perfect
 
Meal prepping complete for the week. Same chicken rice veggies combo. I also of course make breakfast every morning. Tomorrow is chest and triceps. Planning to do the following:

Barbell bench 10,8,6,4
Incline hammer strength press: 10,8,6,4
Hammer strength press 15, 12, 10, 20-25 for last set
Pec deck flye 12,12,12,12
Cable tricep push down 12,12,12,12
Cable tricep extension 12,12, 12, 12
 
BrightFuture said:
Meal prepping complete for the week. Same chicken rice veggies combo. I also of course make breakfast every morning. Tomorrow is chest and triceps. Planning to do the following:

Barbell bench 10,8,6,4
Incline hammer strength press: 10,8,6,4
Hammer strength press 15, 12, 10, 20-25 for last set
Pec deck flye 12,12,12,12
Cable tricep push down 12,12,12,12
Cable tricep extension 12,12, 12, 12
Click to expand...
@BrightFuture please post meal prep pics even if you showed us before, every time its different. I do want to see triceps with skull crushers.
 
BrightFuture said:
Meal prepping complete for the week. Same chicken rice veggies combo. I also of course make breakfast every morning. Tomorrow is chest and triceps. Planning to do the following:

Barbell bench 10,8,6,4
Incline hammer strength press: 10,8,6,4
Hammer strength press 15, 12, 10, 20-25 for last set
Pec deck flye 12,12,12,12
Cable tricep push down 12,12,12,12
Cable tricep extension 12,12, 12, 12
Click to expand...
Usually on Mondays everyone seems to do bench pressing in the gym and pushing exercises
I like to go against the grain and do legs or pulling on Mondays but it depends on how busy your gym is and what time you go
 
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