Approved Log My Training Diet Log

[Tentatum]

As I was advised to do a log, here we are. This first post will have some general information about my workouts, diet etc. but will also be about my future plans:

Height:
5.9 feet (179cm)

Weight:
153 pounds (69kg)

Age:
19

Training experience:
For about 6-7 months

Diet:
-2000-2500 kcal
-130-140g protein (around 2g per kg bodyweight)
For example, this is what a typical first meal of the day looks like for me:

-150g of chicken breast
-2 slices of bread
-50g of cottage cheese
-tomatoes and italian spices
In total:
-370 kcal
-35g carbs
-6g fat
-43g protein

Training:
I am doing the following exercises:
Upper body: benchpress with a barbell (all other exercises are done with dumbbells), benchpress, inclined bench press, flys, triceps press, french press, seal rows, reverse flys, bizepscurls (two exercises), shoulder press, lateral dumbbell raise, push ups. Most of these exercises are currently done with 38 pounds (17.5kg) dumbbells
Legs: Bulgarian Split Squats, Step Ups, Calf raises, Squats

Cardio:
-Jogging (around 2-3 times a week)
-Football/soccer referee (around 1-2 times a week)
-hiking (occasionally)
While legs of course don´t grow big through cardio, I believe that running has given me kind of defined thigh muscles etc. I am also planning on doing a half marathon next year. Therefore at the moment I am training my stamina so I run around 5-6 miles (8-10km) with a pace of around 9 minutes per mile, my absolute maximum I can hold for just above 3 miles (5km) is a pace of 7 minutes per mile

Supplements:
-Creatin
-mTOR

Sleep Details:
I try to sleep around 8-9 hours per night and I want to get up between 7-9 even though it doesn´t always work. I also track my sleep and my sleeping quality is around 80/100

Future plans:
Though I know that my current workout isn´t perfect I don´t know if it is really helpful to change something about it now (I am going to listen to your advice because you know way more than me but this is just my opinion) as I will only train like that for six more weeks or so. In about a month I am going to be on vacation and while it is going to be an active trip with walks, hikes and maybe some runs I won´t be able to workout there except for some push ups or so. After that I am moving out to study and there I will have to go to a gym (I won´t have space in my flat to train) so maybe it´s more useful to help me get a workout plan for the gym but again, I am listening to your advice.
However I already have an idea how I want to train when I´m studying. I think the best time to workout for me is in the morning, around 7-8 am. My plan would be the following one (some things might change but in general):
Monday: Push
Tuesday: Pull + Jogging
Wednesday: Legs
Thursday: Push
Friday: Pull + Jogging
Saturday: Legs
Sunday: Rest

I want to workout around 60-90 minutes per day or rather that is how much time I have. If my current idea of a plan is bad, please tell me.
Please also note that I´ve put my rest day on a sunday on purpose because I want to come home quite often and maybe I also have to referee a game on sunday so I believe that it would be smart to put my "rest day" on the weekend.

 

[stevesmi]

pretty good layout seems like you have some good knowledge
make sure you put up some pictures we got to compare where you're at now versus where you're going

 

[PineTree]

Man looking good so far. Glad to see you're tracking your sleep.

What's mTor?

 

[the_alcatraz]

As I was advised to do a log, here we are. This first post will have some general information about my workouts, diet etc. but will also be about my future plans:

Height:
5.9 feet (179cm)

Weight:
153 pounds (69kg)

Age:
19

Training experience:
For about 6-7 months

Diet:
-2000-2500 kcal
-130-140g protein (around 2g per kg bodyweight)
For example, this is what a typical first meal of the day looks like for me:
View attachment 147115
-150g of chicken breast
-2 slices of bread
-50g of cottage cheese
-tomatoes and italian spices
In total:
-370 kcal
-35g carbs
-6g fat
-43g protein

Training:
I am doing the following exercises:
Upper body: benchpress with a barbell (all other exercises are done with dumbbells), benchpress, inclined bench press, flys, triceps press, french press, seal rows, reverse flys, bizepscurls (two exercises), shoulder press, lateral dumbbell raise, push ups. Most of these exercises are currently done with 38 pounds (17.5kg) dumbbells
Legs: Bulgarian Split Squats, Step Ups, Calf raises, Squats

Cardio:
-Jogging (around 2-3 times a week)
-Football/soccer referee (around 1-2 times a week)
-hiking (occasionally)
While legs of course don´t grow big through cardio, I believe that running has given me kind of defined thigh muscles etc. I am also planning on doing a half marathon next year. Therefore at the moment I am training my stamina so I run around 5-6 miles (8-10km) with a pace of around 9 minutes per mile, my absolute maximum I can hold for just above 3 miles (5km) is a pace of 7 minutes per mile

Supplements:
-Creatin
-mTOR

Sleep Details:
I try to sleep around 8-9 hours per night and I want to get up between 7-9 even though it doesn´t always work. I also track my sleep and my sleeping quality is around 80/100
View attachment 147116

Future plans:
Though I know that my current workout isn´t perfect I don´t know if it is really helpful to change something about it now (I am going to listen to your advice because you know way more than me but this is just my opinion) as I will only train like that for six more weeks or so. In about a month I am going to be on vacation and while it is going to be an active trip with walks, hikes and maybe some runs I won´t be able to workout there except for some push ups or so. After that I am moving out to study and there I will have to go to a gym (I won´t have space in my flat to train) so maybe it´s more useful to help me get a workout plan for the gym but again, I am listening to your advice.
However I already have an idea how I want to train when I´m studying. I think the best time to workout for me is in the morning, around 7-8 am. My plan would be the following one (some things might change but in general):
Monday: Push
Tuesday: Pull + Jogging
Wednesday: Legs
Thursday: Push
Friday: Pull + Jogging
Saturday: Legs
Sunday: Rest

I want to workout around 60-90 minutes per day or rather that is how much time I have. If my current idea of a plan is bad, please tell me.
Please also note that I´ve put my rest day on a sunday on purpose because I want to come home quite often and maybe I also have to referee a game on sunday so I believe that it would be smart to put my "rest day" on the weekend.

@Tentatum welcome fully to the EVO family.

To start off, we need mor esharing.

Diet Training
Diet, please share actual foods and meals as you eat them so we can track
Training, please share actual exercises reps and sets and weights as you go
cardio, share what you doing
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.

supps
what supplements you take?
i dont see probiotics
dont see fiber

pics
share pics of you face blurred
pics of your meals
pics of supps
pics of training

and share more

 

[SteveMobsterG]

Let's start with: why are all the other exercises are done with dumbbells?

 

[Tentatum]

Let's start with: why are all the other exercises are done with dumbbells?

Because at the moment I am only working out at home, meaning I only have a weight bench, a barbell and dumbbells

 

[zedhed]

can you post up a picture of your home gym
it's not optimal but there's still different things you can do with less equipment

 

[caligirl85]

why are you only able to work out at home
just curious not saying it's not possible

 

[Shrine]

as you get more serious it's a good idea to have access to better equipment
but in the meantime this will do fine

 

[Zyglamail]

glad to see you put this one up
I see your very young are you in college most colleges do have gyms these days

 

[Arabian]

looking forward to seeing you progress
nice opening post make sure you update us constantly on your diet

 

[BookerTNY]

are you playing college sports
or do you just play those Sports on your own

 

[sambee38]

that's cool that you're a referee
you get some good cardio running around on a soccer field

 

[Austin316]

that's good that you're getting a good amount of sleep
looking really good

 

[Quadsweep]

I like your work upset up actually
you're mixing in the cardio and your splits

 

[BodyMonster34]

bro you got good workout for your age
I like that my son is like you he likes to play a lot of football

 

[Tentatum]

why are you only able to work out at home
just curious not saying it's not possible

Also to answer @Zyglamail question with this one: I am going to university in september where I will have to work out in the gym.
I trained at home because it was easier there to start the journey for me

 

[JasonPriest]

a lot of guys will criticize your workout routine
but for 19 years old I think it's outstanding you're gonna build up a lot of conditioning and muscle memory as he get older

 

[Tentatum]

are you playing college sports
or do you just play those Sports on your own

I used to play football or soccer until the beginning of this year

 

[Tentatum]

For the start of this log, I´ve decided to share in detail what I am doing in a day (fitness related things) so, als you also advised my, I don´t only tell you about the things I do but also show you pictures etc.

Sleeping Time Yesterday: 11pm

Waking Up Time: 10am
I´ve slept longer than I wanted to because I ignored my alarm which was set for 8am. Not the best start into the day because it meant that I couldn´t go on a a run (will be done tomorrow then) due to extreme heat already in the morning, but I think it is also importnat to share these little failures.
First meal: 12am

-250g gyros
-130g rice
In total:
-840 calories
-110g carbs
-22g fat
-50g protein

Second meal: 3pm

-180g low-fat quark
-15g honey
-80ml low-fat milk
-45g homemade marmelade (3:1)
-one apple
-tsp linseed
In total:
-430 calories
-68g carbs
-27g protein
-3g fat

Workout: 4pm-4:50pm
Today I did the pull and shoulder exercises, so the following ones: seal rows, reverse flys, bizepscurls (two exercises), shoulder press, lateral/frontal dumbbell raise, push ups (61 push ups in total). Most of the exercises were done with 17.5kg dumbbells (3 sets, 6-12 reps) except for bizeps exercises and the lateral/frontal dumbbell raises (just integrated them in my plan) which I am currently doing with around 10kg.

Snack

-leftover high protein muffins
In total:
-200 calories
-24g carbs
-5g fat
-15g protein

Third meal: 7pm

-sweet potato and groundbeef with feta cheese casserole
I also cooked for my family so I can´t really tell about the nutritional values but round about they should be:
-900 calories
-55g carbs
-55g fat
-45g protein

Diet Summary:
-2400 calories
-255g carbs
-86g fat
-140g protein

 

[MasonicBodybuilder]

Great start to the log man! At your age, with consistency in your diet and training, you should see great results.

 

[ballin2504]

Great update man

 

[Tentatum]

Day 2

Sleeping Time Yesterday: 11:30pm

Waking Up Time: 8am

A way better start into the day than yesterday

Cardio: 9:25-9:55am

First meal: 11am

-high protein plum cake
Ingredients:
-45g flour
-50g low-fat quark
-2 eggs
-30g vanilla whey protein
-200g plums
In total:
-550 calories
-58g carbs
-13g fat
-46g protein

Snack: 12:30pm

-apple
In total:
-150 calories
-33g carbs
-0g fat
-1g protein

Second meal: 1:30pm

-leftover sweet potato and groundbeef with feta cheese casserole
Again, I can´t be sure about the nutritional values but I think they should be somewhere around:
-800 calories
-50g carbs
-45g fat
-47g protein

Snack: 4pm

-high protein quark
In total:
-140 calories
-7g carbs
-1g fat
-25g protein

Third meal: 6:45pm

-cottage cheese pasta
Cooked for my family again so I´m not sure about the nutritional values but I believe they could be around:
-800 calories
-120g carbs
-15g fat
-45g protein

Workout: 8pm-8:45pm
Today I did the push exercises so the following ones: benchpress with a barbell and dumbbells, inclined bench press, flys, triceps press, french press, shoulder press, push ups

Diet Summary:
-2450 calories
-270g carbs
-75g fat
-160g protein

 

[MUSTANG_18]

Day 2

Sleeping Time Yesterday: 11:30pm

Waking Up Time: 8am
View attachment 147284
A way better start into the day than yesterday

Cardio: 9:25-9:55am
View attachment 147285

First meal: 11am
View attachment 147286
-high protein plum cake
Ingredients:
-45g flour
-50g low-fat quark
-2 eggs
-30g vanilla whey protein
-200g plums
In total:
-550 calories
-58g carbs
-13g fat
-46g protein

Snack: 12:30pm
View attachment 147287
-apple
In total:
-150 calories
-33g carbs
-0g fat
-1g protein

Second meal: 1:30pm
View attachment 147288
-leftover sweet potato and groundbeef with feta cheese casserole
Again, I can´t be sure about the nutritional values but I think they should be somewhere around:
-800 calories
-50g carbs
-45g fat
-47g protein

Snack: 4pm
View attachment 147289
-high protein quark
In total:
-140 calories
-7g carbs
-1g fat
-25g protein

Third meal: 6:45pm
View attachment 147290
-cottage cheese pasta
Cooked for my family again so I´m not sure about the nutritional values but I believe they could be around:
-800 calories
-120g carbs
-15g fat
-45g protein

Workout: 8pm-8:45pm
Today I did the push exercises so the following ones: benchpress with a barbell and dumbbells, inclined bench press, flys, triceps press, french press, shoulder press, push ups

Diet Summary:
-2450 calories
-270g carbs
-75g fat
-160g protein

very detailed
lets keep sharing

how about training? a bit more details reps sets weights exercises more

and some pics of you face blurred

 

[Tentatum]

very detailed
lets keep sharing

how about training? a bit more details reps sets weights exercises more

and some pics of you face blurred

I'm using the Same weight for Push and pull exercises and depending in the day I get 6-12 Reps each set. Eg. flys and triceps Press are around 6, benchpressing with dumbbells I can do Up to 12

 

[Noah Wixx]

Very nice start and detailed information.

 

[RoySimpson]

Solid log keep it coming!

 

[MUSTANG_18]

I'm using the Same weight for Push and pull exercises and depending in the day I get 6-12 Reps each set. Eg. flys and triceps Press are around 6, benchpressing with dumbbells I can do Up to 12

which same ones? you need to go up to 15 reps important to volume up

any pics you going to post?

 

[Tentatum]

which same ones? you need to go up to 15 reps important to volume up

any pics you going to post?

You'll find current pics here: https://www.elitefitness.com/forum/...r-training-for-around-6-months.1512589/page-2

 

[Tentatum]

Day 3
I think I´ve given you some insights in my diet. My first meal is always something high protein and around 600-700 calories. I don´t always eat meat (today for example I had mozzarella + tomatoes and bread with cottage cheese. Apart from that I also have eggs and chicken breast quite often and that´s actually it. Not much variation in my first meal but I guess they are kind of healthy. My second meal is (as I have shown) low-fat quark with fruits (nearly always). For dinner I sometimes cook myself (healthy, high protein) but if my parents cook I´ll just have what they make.
So, instead, I want to talk a bit more detailled about my sports/workouts:

Cardio: 12am-12:45am

At 12am I went for a run. A 9 minute mile isn´t very fast of course, but I´m not training to go all in but instead I´m working on my endurance so I´m running a pace (like 9 mnutes per mile) I can hold for quite some time without going into high pulse

Workout: 4:45pm-5:45pm
Yesterday was a restday so today I did push and shoulder exercises. Tomorrow will be pull and legs. Today I´ve counted how many reps I got in each set so here are the stats (I did most of the exercises with two 17,5kg/38.5lbs dumbbells except for the ones where I´ve put the weight in brackets):

benchpress barbell (60kg): 10 reps in set one - 6 reps in set two - 10 reps in set three
benchpress dumbbells: 10-10-9
inclined bench press: 7-6-5
flys: 6-5-6
triceps press: 8-5-6
french press: 6// (only did 1 set)
push ups: 20-14-22
shoulder press: 5-4-0
frontal raise (10kg): 10-9-10

Please note: I´m doing progressive overload so when I get around 10 reps each set in my exercises, I´m increasing the weight and I´ve just done so. This is why in some exercises I´m only getting low reps but I´m quite sure this will change and get better with every workout I´m doing (that´s how it worked so far)

 

[the_alcatraz]

You'll find current pics here: https://www.elitefitness.com/forum/...r-training-for-around-6-months.1512589/page-2

@Tentatum just checked your pic you look great, strong muscle base

 

[the_alcatraz]

Day 3
I think I´ve given you some insights in my diet. My first meal is always something high protein and around 600-700 calories. I don´t always eat meat (today for example I had mozzarella + tomatoes and bread with cottage cheese. Apart from that I also have eggs and chicken breast quite often and that´s actually it. Not much variation in my first meal but I guess they are kind of healthy. My second meal is (as I have shown) low-fat quark with fruits (nearly always). For dinner I sometimes cook myself (healthy, high protein) but if my parents cook I´ll just have what they make.
So, instead, I want to talk a bit more detailled about my sports/workouts:

Cardio: 12am-12:45am
View attachment 147368
At 12am I went for a run. A 9 minute mile isn´t very fast of course, but I´m not training to go all in but instead I´m working on my endurance so I´m running a pace (like 9 mnutes per mile) I can hold for quite some time without going into high pulse

Workout: 4:45pm-5:45pm
Yesterday was a restday so today I did push and shoulder exercises. Tomorrow will be pull and legs. Today I´ve counted how many reps I got in each set so here are the stats (I did most of the exercises with two 17,5kg/38.5lbs dumbbells except for the ones where I´ve put the weight in brackets):

benchpress barbell (60kg): 10 reps in set one - 6 reps in set two - 10 reps in set three
benchpress dumbbells: 10-10-9
inclined bench press: 7-6-5
flys: 6-5-6
triceps press: 8-5-6
french press: 6// (only did 1 set)
push ups: 20-14-22
shoulder press: 5-4-0
frontal raise (10kg): 10-9-10

Please note: I´m doing progressive overload so when I get around 10 reps each set in my exercises, I´m increasing the weight and I´ve just done so. This is why in some exercises I´m only getting low reps but I´m quite sure this will change and get better with every workout I´m doing (that´s how it worked so far)

thats a good overload but you need to load to 15 reps for at least 1-2 sets per time
and cardio is fine stay that level
so far good updates keep us posted here

 

[Tentatum]

I've also thought about how I want to train in the gym but I am definitely needing your help because it's a little bit overwhelming for me.
First of all my goals: I just want to be healthy, fit and kind of "strong". If achieving this would give me some kind of an athletic body, I'd be more than happy.
Time issues: Realistically I'll only be able to work out from Monday-Friday. On the weekends I'm at Home where I could only do a home workout Like I am doing at the moment and when I have to referee games I just don't have much time. From Monday-Friday however I do have time and if I'm working on a different muscle group each day I don't need a rest day in between. So I need a good gym plan for these 5 days. I thought about doing: Push - Pull - Legs - Push - Pull -//
On the Push day I thought about doing Push and shoulder exercises and on the Pull day of course Pull exercises as well as bizeps and maybe some core work.
I know that in this plan I've only included one leg day but let me explain my reasons: First of all I don't think that legs are my weak point at the moment. And I also have running goals but with sore leg muscles it's difficult to go on a competitive training run. If you have better ideas on how to manage these things please tell me.
If possible there are some exercises I would Like to include because I really have fun doing them:
-benchpress
-push ups
-pull ups (I want to be able to do some in a row)
I also know that I have much more possibilities in the gym because of the equipment. However I'd be happy If we could find some dumbbell exercises so I don't have to run from machine to machine, don't have to wait all the time etc.

 

[MUSTANG_18]

I've also thought about how I want to train in the gym but I am definitely needing your help because it's a little bit overwhelming for me.
First of all my goals: I just want to be healthy, fit and kind of "strong". If achieving this would give me some kind of an athletic body, I'd be more than happy.
Time issues: Realistically I'll only be able to work out from Monday-Friday. On the weekends I'm at Home where I could only do a home workout Like I am doing at the moment and when I have to referee games I just don't have much time. From Monday-Friday however I do have time and if I'm working on a different muscle group each day I don't need a rest day in between. So I need a good gym plan for these 5 days. I thought about doing: Push - Pull - Legs - Push - Pull -//
On the Push day I thought about doing Push and shoulder exercises and on the Pull day of course Pull exercises as well as bizeps and maybe some core work.
I know that in this plan I've only included one leg day but let me explain my reasons: First of all I don't think that legs are my weak point at the moment. And I also have running goals but with sore leg muscles it's difficult to go on a competitive training run. If you have better ideas on how to manage these things please tell me.
If possible there are some exercises I would Like to include because I really have fun doing them:
-benchpress
-push ups
-pull ups (I want to be able to do some in a row)
I also know that I have much more possibilities in the gym because of the equipment. However I'd be happy If we could find some dumbbell exercises so I don't have to run from machine to machine, don't have to wait all the time etc.

@Tentatum how about you do home exercises as well?
i like your big sets
you can do bench press
push ups
pull ups
squats
deads if you have the bar
the main ones

 

[Tentatum]

@Tentatum how about you do home exercises as well?
i like your big sets
you can do bench press
push ups
pull ups
squats
deads if you have the bar
the main one

I guess I maybe could get a second leg day in at home?

 

[MUSTANG_18]

I guess I maybe could get a second leg day in at home?

sure but home squats easy to do, wont be like lifting, you're just doing bodyweight @Tentatum

 

[25homes]

Good start keep it coming

 

[Tentatum]

Of course I haven´t forgotten about this log, but I just wanted to wait until I have something to share again. And while I have positive news like getting up with the reps etc. this post will be quite negative because it´s just what happened recently. The last few days were tough. Around a good week ago I decided to cut my calories a bit to around 2000. I wanted to do so by doing WPF fasting...This means that you eat for example between 12am and 6pm (so a 6 hour range) but instead of fasting completely in the morning you drink 1-2 protein shakes. Therefore I tried drinking 400ml oat milk with 60g whey protein but it honestly didn´t work out for me at all. For some days I wasn´t hungry, but I slept absolutely shitty and I didn´t feel anywhere as good and healthy as I normally do. I believe that I, as dumb as it sounds, had too much protein. During that time I consumed around 200-230g per day (because I already got 50g in the morning because of the shake) and, as mentioned, it impacted my generall well-being in very negative ways. In addition the 400 calories less and maybe unsatisfaction caught up with me. This means that for three days in a row or so I did overeat. As a result I felt bad on those days and got into a "fuck it" mode which means that I also skipped some workout sessions. I´ve fully locked back in today and it´s just a little setback but it still keeps me wondering how I should go on. With 2400 calories a day I don´t really have any cravings and I feel good. However if I want to lose a bit weight I´ll have to go down in my calories again but now I know that there are some "dangers" for me

 

[the_alcatraz]

Of course I haven´t forgotten about this log, but I just wanted to wait until I have something to share again. And while I have positive news like getting up with the reps etc. this post will be quite negative because it´s just what happened recently. The last few days were tough. Around a good week ago I decided to cut my calories a bit to around 2000. I wanted to do so by doing WPF fasting...This means that you eat for example between 12am and 6pm (so a 6 hour range) but instead of fasting completely in the morning you drink 1-2 protein shakes. Therefore I tried drinking 400ml oat milk with 60g whey protein but it honestly didn´t work out for me at all. For some days I wasn´t hungry, but I slept absolutely shitty and I didn´t feel anywhere as good and healthy as I normally do. I believe that I, as dumb as it sounds, had too much protein. During that time I consumed around 200-230g per day (because I already got 50g in the morning because of the shake) and, as mentioned, it impacted my generall well-being in very negative ways. In addition the 400 calories less and maybe unsatisfaction caught up with me. This means that for three days in a row or so I did overeat. As a result I felt bad on those days and got into a "fuck it" mode which means that I also skipped some workout sessions. I´ve fully locked back in today and it´s just a little setback but it still keeps me wondering how I should go on. With 2400 calories a day I don´t really have any cravings and I feel good. However if I want to lose a bit weight I´ll have to go down in my calories again but now I know that there are some "dangers" for me

@Tentatum there is something to update, you changed a diet without discussion, so you should up the calories and up the protein so you feel good would be great to see your training sessions again

 

[Tentatum]

Over the past days I´ve counted the reps again I am currently able to do in each set/exercise (still doing it with 38.5 lbs dumbbells except in the exercises where I´ve written the weight in brackets). Just fyi: When I said that I was benching 130lbs last time I was in fact benching way less. I didn´t lie on purpose but miscalculated the weight of the bar. As soon as I found out I´ve increased the weight to real 130lbs, that´s why the reps are currently kind of low.

Push/Core
benchpress dumbbells: 15-9-10
benchpress barbell (130lbs): 5-5-2
inclined bench press: 10-7-9
flys: 7-6-9
triceps press: 6-4-5
french press (one 38.5lbs dumbbell): 11-9-10
shoulder press: 7-5-3
four core exercises: didn´t count the rep
-
In general I think I feel some progress especially when you look at the reps for inclined bench press or dumbbell benchpress. Don´t think it is useful to increase the weight before my vacation but things are definitely going easier. If you wonder why the triceps press reps are lower than last time: I simply did them with a better form that targeted the triceps way more therefore it was a lot harder.

Legs

I think I´ve already said that I don´t really like the leg exercises I could do at home. Therefore I searched for another way to train my legs at least in some way that is also fun (most important thing for me personally) and I´ve found something: Just half a mile away from my home is an old tower back from the 1930s and I ran it up and down as often as I could. Managed to do it 10 times so in total 2410 stairs (1210 up and 1210 down). I might build more muscle If I would train legs with weights as well but this was way more fun and it at least created some resistance so for now I am totally fine with it.

Future plans
I also think that I stressed myself too much in finding a good workout plan for the gym. Until now I´ve not really heard anything super negative about how I am training at the moment so I thought about keeping my current plan at least for a while. Where I study I will have friends who also go to the gym...maybe they can introduce me to some exercises I can add to my workout but I think having such a "smooth" transition is probably way better than if I just change everything basically overnight.


Pull/Shoulders will follow tomorrow or Sunday!

 

[the_alcatraz]

Over the past days I´ve counted the reps again I am currently able to do in each set/exercise (still doing it with 38.5 lbs dumbbells except in the exercises where I´ve written the weight in brackets). Just fyi: When I said that I was benching 130lbs last time I was in fact benching way less. I didn´t lie on purpose but miscalculated the weight of the bar. As soon as I found out I´ve increased the weight to real 130lbs, that´s why the reps are currently kind of low.

Push/Core
benchpress dumbbells: 15-9-10
benchpress barbell (130lbs): 5-5-2
inclined bench press: 10-7-9
flys: 7-6-9
triceps press: 6-4-5
french press (one 38.5lbs dumbbell): 11-9-10
shoulder press: 7-5-3
four core exercises: didn´t count the rep
-
In general I think I feel some progress especially when you look at the reps for inclined bench press or dumbbell benchpress. Don´t think it is useful to increase the weight before my vacation but things are definitely going easier. If you wonder why the triceps press reps are lower than last time: I simply did them with a better form that targeted the triceps way more therefore it was a lot harder.

Legs
View attachment 147875View attachment 147876

I think I´ve already said that I don´t really like the leg exercises I could do at home. Therefore I searched for another way to train my legs at least in some way that is also fun (most important thing for me personally) and I´ve found something: Just half a mile away from my home is an old tower back from the 1930s and I ran it up and down as often as I could. Managed to do it 10 times so in total 2410 stairs (1210 up and 1210 down). I might build more muscle If I would train legs with weights as well but this was way more fun and it at least created some resistance so for now I am totally fine with it.

Future plans
I also think that I stressed myself too much in finding a good workout plan for the gym. Until now I´ve not really heard anything super negative about how I am training at the moment so I thought about keeping my current plan at least for a while. Where I study I will have friends who also go to the gym...maybe they can introduce me to some exercises I can add to my workout but I think having such a "smooth" transition is probably way better than if I just change everything basically overnight.


Pull/Shoulders will follow tomorrow or Sunday!

@Tentatum you can increase a bit of weight why not? i think you should and add some core work
you can easily push harder
you going to be cycling?

 

[stevesmi]

a nice update man looking forward to seeing the Weekend Update too

 

[Tentatum]

@Tentatum you can increase a bit of weight why not? i think you should and add some core work
you can easily push harder
you going to be cycling?

If I increase the weight now it is of course going to be harder and I am not Sure If I can move the same weights after my vacation thats why I didn't want to increase it

 

[SteveMobsterG]

Over the past days I´ve counted the reps again I am currently able to do in each set/exercise (still doing it with 38.5 lbs dumbbells except in the exercises where I´ve written the weight in brackets). Just fyi: When I said that I was benching 130lbs last time I was in fact benching way less. I didn´t lie on purpose but miscalculated the weight of the bar. As soon as I found out I´ve increased the weight to real 130lbs, that´s why the reps are currently kind of low.

Push/Core
benchpress dumbbells: 15-9-10
benchpress barbell (130lbs): 5-5-2
inclined bench press: 10-7-9
flys: 7-6-9
triceps press: 6-4-5
french press (one 38.5lbs dumbbell): 11-9-10
shoulder press: 7-5-3
four core exercises: didn´t count the rep
-
In general I think I feel some progress especially when you look at the reps for inclined bench press or dumbbell benchpress. Don´t think it is useful to increase the weight before my vacation but things are definitely going easier. If you wonder why the triceps press reps are lower than last time: I simply did them with a better form that targeted the triceps way more therefore it was a lot harder.

Legs
View attachment 147875View attachment 147876

I think I´ve already said that I don´t really like the leg exercises I could do at home. Therefore I searched for another way to train my legs at least in some way that is also fun (most important thing for me personally) and I´ve found something: Just half a mile away from my home is an old tower back from the 1930s and I ran it up and down as often as I could. Managed to do it 10 times so in total 2410 stairs (1210 up and 1210 down). I might build more muscle If I would train legs with weights as well but this was way more fun and it at least created some resistance so for now I am totally fine with it.

Future plans
I also think that I stressed myself too much in finding a good workout plan for the gym. Until now I´ve not really heard anything super negative about how I am training at the moment so I thought about keeping my current plan at least for a while. Where I study I will have friends who also go to the gym...maybe they can introduce me to some exercises I can add to my workout but I think having such a "smooth" transition is probably way better than if I just change everything basically overnight.


Pull/Shoulders will follow tomorrow or Sunday!

If a plan works do it. If not change it - simples

 

[the_alcatraz]

If I increase the weight now it is of course going to be harder and I am not Sure If I can move the same weights after my vacation thats why I didn't want to increase it

imo vacation or not, you can easily go up, you are on a roll

 

[Quadsweep]

Nice push Core workout keep it up

 

[BodyMonster34]

bro nice brother I like the tower workouts

 

[JasonPriest]

very creative log I love it

 

[wootoom]

any special plans for the workout this weekend

 

[Vadim Fedorov]

you are being very creative on this log I love to see it

 

[2Thick]

nice job buddy it's very motivating to read this

 

[e2]

pictures look really cool that's a beautiful scenery

 

[Ulter]

don't stress yourself out over the workout plan it's not worth it

 

[chesty]

looking forward to your full day this weekend

 

[ROIDDERS]

nice job man much respect keep it up

 

[ceo]

okay no big thing if you miss write the weights you're doing

 

[ballin2504]

Way to go brother

 

[25homes]

Good job

 

[Tentatum]

Pull/Shoulders
seal rows: 15-12-12
reverse flys: 10-9-11
concentration curls (26lbs dumbbell): 9-8-7
bizeps curls (one 38.5lbs dumbbell): 11-6-9
bizeps curls (26lbs dumbbell): 5-7
lateral raises (26lbs dumbbell): 7-9-10
push-ups: 40-20-10
-
It honestly hurts my ego a bit that I have to use less weight for the shoulder/bizeps exercises but I know that it is kind of normal and I know eben better that when I stay consistent progress will follow... Plus I got a new personal push-ups PR (40 reps)!

 

[Tiger Salman Khan]

Pull/Shoulders
seal rows: 15-12-12
reverse flys: 10-9-11
concentration curls (26lbs dumbbell): 9-8-7
bizeps curls (one 38.5lbs dumbbell): 11-6-9
bizeps curls (26lbs dumbbell): 5-7
lateral raises (26lbs dumbbell): 7-9-10
push-ups: 40-20-10
-
It honestly hurts my ego a bit that I have to use less weight for the shoulder/bizeps exercises but I know that it is kind of normal and I know eben better that when I stay consistent progress will follow... Plus I got a new personal push-ups PR (40 reps)!

@Tentatum bro look at the bigger picture.....with less weights you are setting up the way for massive numbers ahead.........stay consistent and results will kick in soon......

 

[MUSTANG_18]

Pull/Shoulders
seal rows: 15-12-12
reverse flys: 10-9-11
concentration curls (26lbs dumbbell): 9-8-7
bizeps curls (one 38.5lbs dumbbell): 11-6-9
bizeps curls (26lbs dumbbell): 5-7
lateral raises (26lbs dumbbell): 7-9-10
push-ups: 40-20-10
-
It honestly hurts my ego a bit that I have to use less weight for the shoulder/bizeps exercises but I know that it is kind of normal and I know eben better that when I stay consistent progress will follow... Plus I got a new personal push-ups PR (40 reps)!

@Tentatum volume is good dont worry about ego you will get on this

 

[RoySimpson]

Keep it up with the volume work!

 

[Tentatum]

I'm back from my vacation in the beautiful country of and already moved out, therefore the past few weeks have been quite eventful. Yesterday however I managed to go to a gym for the first time and I already have a plan in mind how to exercise. Of course I am not sure about it but I am just going to try it out

 

[MUSTANG_18]

I'm back from my vacation in the beautiful country of and already moved out, therefore the past few weeks have been quite eventful. Yesterday however I managed to go to a gym for the first time and I already have a plan in mind how to exercise. Of course I am not sure about it but I am just going to try it out

we missed you @Tentatum
lets start updating us in the log, waiting on you bro

 

[Tentatum]

So far I reall enjoy the gym...Someone said it lacks of some machines, but for me every machine is more than I´ve used before so I am totally fine with it. Today I tried doing a full upper body workout (so biceps, triceps, back, shoulders, core) that would have included 14 exercises, however at the end of the day I just did 10 of them (my muscles simply were too tired to do dips/pull-ups for example). The workout took me around an hour, so I guess the 14 exercises would have taken me 90min...A good working out time imo. I´ll probably work out here 3-4 times a week and 1-2 times at home then.

 

[the_alcatraz]

So far I reall enjoy the gym...Someone said it lacks of some machines, but for me every machine is more than I´ve used before so I am totally fine with it. Today I tried doing a full upper body workout (so biceps, triceps, back, shoulders, core) that would have included 14 exercises, however at the end of the day I just did 10 of them (my muscles simply were too tired to do dips/pull-ups for example). The workout took me around an hour, so I guess the 14 exercises would have taken me 90min...A good working out time imo. I´ll probably work out here 3-4 times a week and 1-2 times at home then.

View attachment 148679

@Tentatum good you gotta enjoy the training bro
i want to see you share some exercises can you?

 

[stevesmi]

the people who complain about gyms obviously weren't around 20 or 30 years ago when you would have to drive 2 hours to get to any type of gym

 

[SteveMobsterG]

So far I reall enjoy the gym...Someone said it lacks of some machines, but for me every machine is more than I´ve used before so I am totally fine with it. Today I tried doing a full upper body workout (so biceps, triceps, back, shoulders, core) that would have included 14 exercises, however at the end of the day I just did 10 of them (my muscles simply were too tired to do dips/pull-ups for example). The workout took me around an hour, so I guess the 14 exercises would have taken me 90min...A good working out time imo. I´ll probably work out here 3-4 times a week and 1-2 times at home then.

View attachment 148679

Cut that to 6 max

 

[Tentatum]

Cut that to 6 max

Just genuinely asking, why exactly? I mean, for a full body 6 exercises that would take around 30min to complete seems a bit few to me, but I am always wiilling to learn. Might have to add however that in the 14 exercises I´ve mentioned I´ve also included core work and fun exercises that I just want to do after the main workout like push-ups/pull-ups/dips

 

[Austin316]

Good job on this training keep it up

 

[sambee38]

make sure you keep your diet on point so far so good

 

[BookerTNY]

glad to see you took the time to update your log

 

[Arabian]

I love to hear your successes keep it up

 

[Zyglamail]

you won't go wrong with solid work outs

 

[Shrine]

I like that you're keeping things simple with your training

 

[caligirl85]

make sure you update us this weekend as well

 

[zedhed]

anything special for this weekend maybe something special as a meal you can post up some pictures

 

[MasonicBodybuilder]

Glad that gym is working out for you. An hour is plenty in the gym too so don't worry about "cutting it short".

 

[RoySimpson]

So far I reall enjoy the gym...Someone said it lacks of some machines, but for me every machine is more than I´ve used before so I am totally fine with it. Today I tried doing a full upper body workout (so biceps, triceps, back, shoulders, core) that would have included 14 exercises, however at the end of the day I just did 10 of them (my muscles simply were too tired to do dips/pull-ups for example). The workout took me around an hour, so I guess the 14 exercises would have taken me 90min...A good working out time imo. I´ll probably work out here 3-4 times a week and 1-2 times at home then.

View attachment 148679

@Tentatum stay on the grind bro its the best!

 

[ballin2504]

the people who complain about gyms obviously weren't around 20 or 30 years ago when you would have to drive 2 hours to get to any type of gym

lol right

 

[Noah Wixx]

When a gym lacks machines that's when you get creative and make the movements happen that you want to achieve, you can definitely get creative.

 

[Tiger Salman Khan]

So far I reall enjoy the gym...Someone said it lacks of some machines, but for me every machine is more than I´ve used before so I am totally fine with it. Today I tried doing a full upper body workout (so biceps, triceps, back, shoulders, core) that would have included 14 exercises, however at the end of the day I just did 10 of them (my muscles simply were too tired to do dips/pull-ups for example). The workout took me around an hour, so I guess the 14 exercises would have taken me 90min...A good working out time imo. I´ll probably work out here 3-4 times a week and 1-2 times at home then.

View attachment 148679

@Tentatum Amazing update man.......

 

[Tentatum]

Just a quick question: I can go to the gym around 3-4 times a week (and also train at Home a bit though there the exercises do vary a bit of course). As a result I can do around 3 upper body days per week (the rest would be cardio/legs). Is that volume enough for building muscles?

 

[MUSTANG_18]

Just a quick question: I can go to the gym around 3-4 times a week (and also train at Home a bit though there the exercises do vary a bit of course). As a result I can do around 3 upper body days per week (the rest would be cardio/legs). Is that volume enough for building muscles?

yes you can, you should actually get the volume up @Tentatum
but yoru diet is going to be key
you gotta share with high protein here

 

[Tentatum]

yes you can, you should actually get the volume up @Tentatum
but yoru diet is going to be key
you gotta share with high protein here

You have an Idea how to get the Volume Up?

 

[Tentatum]

Also I have to get a little bit into that "completely caring for my own "buying groceries, cooking etc.) but I think it's going Well therefore I'm gonna take Care that my diet is high protein

yes you can, you should actually get the volume up @Tentatum
but yoru diet is going to be key
you gotta share with high protein here

 

[25homes]

Nice work

 

[MUSTANG_18]

You have an Idea how to get the Volume Up?

add more reps @Tentatum especially on last set get to 20 reps

Also I have to get a little bit into that "completely caring for my own "buying groceries, cooking etc.) but I think it's going Well therefore I'm gonna take Care that my diet is high protein

you can buy groceries right?

 

[Tentatum]

Been to the gym yesterday, so I can give you a little overview about my upper body exercises. Not exactly sure how all exercises are called so I am just gonna tell you how many sets I worked each muscle:

chest: 6-9 sets
triceps: 6-9 sets
biceps: 6 sets
shoulders: 6-9 sets
back: 6 sets

So, in total around 35 sets per workout and I am doing the upper body day around 3x a week

 

[MUSTANG_18]

Been to the gym yesterday, so I can give you a little overview about my upper body exercises. Not exactly sure how all exercises are called so I am just gonna tell you how many sets I worked each muscle:

chest: 6-9 sets
triceps: 6-9 sets
biceps: 6 sets
shoulders: 6-9 sets
back: 6 sets

So, in total around 35 sets per workout and I am doing the upper body day around 3x a week

6 sets his high volume, you can share weights and reps bro? @Tentatum

 

[stevesmi]

check out the other logs and see the names of certain exercises, it helps to learn those

 

[ceo]

Bros nice work on this update

 

[ROIDDERS]

you're doing some strong lifting keep it up

 

[chesty]

let us know what happens this weekend

 

[Ulter]

we want to see some meal pictures don't forget to put some up

 

[e2]

keep up the good work man

 

[2Thick]

let's see a big workout this weekend with some heavy volume

 

[Vadim Fedorov]

I like how you keep your workout simple and effective

 

[wootoom]

nice update man keep up the good work

 

[SteveMobsterG]

When a gym lacks machines that's when you get creative and make the movements happen that you want to achieve, you can definitely get creative.

Very true