Approved Log My Training Diet Log

[Tentatum]

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

Not really because I am not sure but I am doing a lateral raises machine with around 65lbs and the butterfly machine with 90lbs I believe. The dumbbell exercises vary between 15-20lbs (shoulders and biceps) to 26-40lbs (shoulders, triceps, chest). In total I do 7 exercises with dumbbells and 5 with machines

 

[MUSTANG_18]

Not really because I am not sure but I am doing a lateral raises machine with around 65lbs and the butterfly machine with 90lbs I believe. The dumbbell exercises vary between 15-20lbs (shoulders and biceps) to 26-40lbs (shoulders, triceps, chest). In total I do 7 exercises with dumbbells and 5 with machines

I understand bro but please in future can you note weights and reps on phone @Tentatum
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.

 

[Tentatum]

I understand bro but please in future can you note weights and reps on phone @Tentatum
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.

I thought a bit about the exercises and I think I can name you the ones I did:

1. dumbbell benchpress
2. butterfly machine
3. dumbbell flys (feel like they target the outer chest near the armpit so that's why I do them)
4. dumbbell triceps press
5. seated shoulder raises machine
6. dumbbell shoulder Press
7. lateral dumbbell raises
8. triceps pushdown machine
9. inclined dumbbell biceps curls
10. concentration curls
11. back exercise 1
12. back exercise 2
(13. push-ups/pull-ups)

Some words about my diet: I do actually track my macros but I don't really share them because I think I eat rather clean. Today for example I've planned my meals and These are todays macros:
1900 calories
180g carbs
60g fat
140g protein

 

[ballin2504]

Yup. Keep your weights per exercise so you can see your strength process

 

[Tentatum]

I thought a bit about the exercises and I think I can name you the ones I did:

1. dumbbell benchpress
2. butterfly machine
3. dumbbell flys (feel like they target the outer chest near the armpit so that's why I do them)
4. dumbbell triceps press
5. seated shoulder raises machine
6. dumbbell shoulder Press
7. lateral dumbbell raises
8. triceps pushdown machine
9. inclined dumbbell biceps curls
10. concentration curls
11. back exercise 1
12. back exercise 2
(13. push-ups/pull-ups)

Some words about my diet: I do actually track my macros but I don't really share them because I think I eat rather clean. Today for example I've planned my meals and These are todays macros:
1900 calories
180g carbs
60g fat
140g protein

Also I thought about adding hammer curls and two forearms exercises but please Share your thoughts on my exercises/Volume etc.

 

[Tentatum]

Also I thought about adding hammer curls and two forearms exercises but please Share your thoughts on my exercises/Volume etc.

This would get me up to 14-15 exercises per workout and therefore around 45 sets. I don't know if it is too much but at the end of the day I am only doing around three upper body days per week and we are talking about 2-3 exercises per muscle group (which is a completely normal volume I think).

 

[MUSTANG_18]

I thought a bit about the exercises and I think I can name you the ones I did:

1. dumbbell benchpress
2. butterfly machine
3. dumbbell flys (feel like they target the outer chest near the armpit so that's why I do them)
4. dumbbell triceps press
5. seated shoulder raises machine
6. dumbbell shoulder Press
7. lateral dumbbell raises
8. triceps pushdown machine
9. inclined dumbbell biceps curls
10. concentration curls
11. back exercise 1
12. back exercise 2
(13. push-ups/pull-ups)

Some words about my diet: I do actually track my macros but I don't really share them because I think I eat rather clean. Today for example I've planned my meals and These are todays macros:
1900 calories
180g carbs
60g fat
140g protein

This would get me up to 14-15 exercises per workout and therefore around 45 sets. I don't know if it is too much but at the end of the day I am only doing around three upper body days per week and we are talking about 2-3 exercises per muscle group (which is a completely normal volume I think).

@Tentatum good volume but would be nice to see actual weights on this bro

on the foods your protein is VERY low, you can eat clean but you need to boost protein to around 200
add shakes if you need to or bars

 

[stevesmi]

nice update man very thorough and precise

 

[SteveMobsterG]

I thought a bit about the exercises and I think I can name you the ones I did:

1. dumbbell benchpress
2. butterfly machine
3. dumbbell flys (feel like they target the outer chest near the armpit so that's why I do them)
4. dumbbell triceps press
5. seated shoulder raises machine
6. dumbbell shoulder Press
7. lateral dumbbell raises
8. triceps pushdown machine
9. inclined dumbbell biceps curls
10. concentration curls
11. back exercise 1
12. back exercise 2
(13. push-ups/pull-ups)

Some words about my diet: I do actually track my macros but I don't really share them because I think I eat rather clean. Today for example I've planned my meals and These are todays macros:
1900 calories
180g carbs
60g fat
140g protein

If you look at other logs you'll see similar layouts. Model your log on them to start with

 

[Tentatum]

@Tentatum good volume but would be nice to see actual weights on this bro

on the foods your protein is VERY low, you can eat clean but you need to boost protein to around 200
add shakes if you need to or bars

I've already tried getting my protein up but (as I definitely would need shakes for it) my body couldn't really handle it and I absolutely didn't feel fit in any way so that's gonna be a bit difficult

 

[Austin316]

you are doing great!

 

[sambee38]

keep up the consistency

 

[BookerTNY]

much respect for your hard work

 

[Arabian]

i like how you are pushing things now

 

[Zyglamail]

keep pushing things you are doing great

 

[Shrine]

nice job man, you are improving on each update

 

[caligirl85]

impressive work, we are seeing the results

 

[zedhed]

nice workouts, pushing it hard into the weekend

 

[Tentatum]

As you wished, a little update on the weights from todays workout:

33lbs dumbbell press (warm-up)
114lbs butterfly machine
33lbs dumbbell flys
33lbs triceps press
70lbs lateral raises machine
15lbs lateral raises
28lbs shoulder press
20lbs biceps curls
20lbs concentration curls
18lbs hammer curls
13lbs forearm exercises


Workout Time: 70mins
Reps: Will count them next time, always went very close to failure

 

[MasonicBodybuilder]

Good updates brother. Glad to hear you are eating clean.

 

[RoySimpson]

I thought a bit about the exercises and I think I can name you the ones I did:

1. dumbbell benchpress
2. butterfly machine
3. dumbbell flys (feel like they target the outer chest near the armpit so that's why I do them)
4. dumbbell triceps press
5. seated shoulder raises machine
6. dumbbell shoulder Press
7. lateral dumbbell raises
8. triceps pushdown machine
9. inclined dumbbell biceps curls
10. concentration curls
11. back exercise 1
12. back exercise 2
(13. push-ups/pull-ups)

Some words about my diet: I do actually track my macros but I don't really share them because I think I eat rather clean. Today for example I've planned my meals and These are todays macros:
1900 calories
180g carbs
60g fat
140g protein

@Tentatum Throw some pics up of your food! Can inspire others on what to eat!

 

[MUSTANG_18]

I've already tried getting my protein up but (as I definitely would need shakes for it) my body couldn't really handle it and I absolutely didn't feel fit in any way so that's gonna be a bit difficult

As you wished, a little update on the weights from todays workout:

33lbs dumbbell press (warm-up)
114lbs butterfly machine
33lbs dumbbell flys
33lbs triceps press
70lbs lateral raises machine
15lbs lateral raises
28lbs shoulder press
20lbs biceps curls
20lbs concentration curls
18lbs hammer curls
13lbs forearm exercises


Workout Time: 70mins
Reps: Will count them next time, always went very close to failure

@Tentatum get protein shakes in that works for my clients

training is good l like the weights you strong on the laterals nice

 

[25homes]

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

Nice

 

[Tiger Salman Khan]

As you wished, a little update on the weights from todays workout:

33lbs dumbbell press (warm-up)
114lbs butterfly machine
33lbs dumbbell flys
33lbs triceps press
70lbs lateral raises machine
15lbs lateral raises
28lbs shoulder press
20lbs biceps curls
20lbs concentration curls
18lbs hammer curls
13lbs forearm exercises


Workout Time: 70mins
Reps: Will count them next time, always went very close to failure

@Tentatum Good training update bro.....

 

[ballin2504]

A shake a day won’t hurt imo

 

[25homes]

I thought a bit about the exercises and I think I can name you the ones I did:

1. dumbbell benchpress
2. butterfly machine
3. dumbbell flys (feel like they target the outer chest near the armpit so that's why I do them)
4. dumbbell triceps press
5. seated shoulder raises machine
6. dumbbell shoulder Press
7. lateral dumbbell raises
8. triceps pushdown machine
9. inclined dumbbell biceps curls
10. concentration curls
11. back exercise 1
12. back exercise 2
(13. push-ups/pull-ups)

Some words about my diet: I do actually track my macros but I don't really share them because I think I eat rather clean. Today for example I've planned my meals and These are todays macros:
1900 calories
180g carbs
60g fat
140g protein

Great work

 

[Tentatum]

I've worked a bit with ChatGPT and that's the plan "we" got at the end (just minor changes):

However, I am still a bit worried about the volume because the information you get is so confusing. On one side, everywhere you read they say 35 sets per workout is too much. Then on the other Side they say 5-8 exercises on push and pull day is recommended which wouldn't add up to more exercises than I am doing. Still I thought about maybe splitting them up but as I only can workout from Monday-Friday and also have legs to do I am not sure. You see, I want to build muscles but it is also a big priority to me to be healthy and get healthier doing this and not pushing my body too far. So far I felt good and a great pump after working out and recovered very fast (except for some back pain but I think that is mainly because of doing an exercise wrong and not really because of volume) but I don't know how much of an indicator that should be.
I know I probably worry too much and If I get to fix my back pain then my body only gives me positive signals about my routine, both in terms of recovery and pump (after a day break I can easily work out again) but still I want to ask for your honest, health-based opinion.

 

[MUSTANG_18]

I've worked a bit with ChatGPT and that's the plan "we" got at the end (just minor changes):View attachment 149058
However, I am still a bit worried about the volume because the information you get is so confusing. On one side, everywhere you read they say 35 sets per workout is too much. Then on the other Side they say 5-8 exercises on push and pull day is recommended which wouldn't add up to more exercises than I am doing. Still I thought about maybe splitting them up but as I only can workout from Monday-Friday and also have legs to do I am not sure. You see, I want to build muscles but it is also a big priority to me to be healthy and get healthier doing this and not pushing my body too far. So far I felt good and a great pump after working out and recovered very fast (except for some back pain but I think that is mainly because of doing an exercise wrong and not really because of volume) but I don't know how much of an indicator that should be.
I know I probably worry too much and If I get to fix my back pain then my body only gives me positive signals about my routine, both in terms of recovery and pump (after a day break I can easily work out again) but still I want to ask for your honest, health-based opinion.

@Tentatum probably not the best to plan your exercises bro imo like way too much volume if you ask me

 

[Tentatum]

@Tentatum probably not the best to plan your exercises bro imo like way too much volume if you ask me

Do you have an Idea what exercises to Cut and still get a proper upper Body workout? I think around 10 exercises (plus forearm) are surely possible but I don't know what to do or Cut. My current plan would Probably be better for a PPL Split but I think in my situation a U/L split is the best

 

[MUSTANG_18]

Do you have an Idea what exercises to Cut and still get a proper upper Body workout? I think around 10 exercises (plus forearm) are surely possible but I don't know what to do or Cut. My current plan would Probably be better for a PPL Split but I think in my situation a U/L split is the best

you know there is no "real" exercises bro thats honest but real volume
high volume = cutting
low volume = bulking
thats generally speaking
i would always up the reps and drop weight bro

 

[Tentatum]

you know there is no "real" exercises bro thats honest but real volume
high volume = cutting
low volume = bulking
thats generally speaking
i would always up the reps and drop weight bro

Had time today so I made some changes to my plan. Think I found a good manageable Volume with exercises that target all the Major upper Body muscles groups (the plan has around 10 working exercises, no problem for an upper body workout. Means I am doing 2-3 exercises for the major muscle groups think that should be fine. 12-18 Sets per muscle group per week). Might change some exercises over time to give different muscle groups a stronger Focus from time to time, but for the moment I am fine with it. Can't wait to get going again on monday!

 

[MUSTANG_18]

Had time today so I made some changes to my plan. Think I found a good manageable Volume with exercises that target all the Major upper Body muscles groups (the plan has around 10 working exercises, no problem for an upper body workout. Means I am doing 2-3 exercises for the major muscle groups think that should be fine. 12-18 Sets per muscle group per week). Might change some exercises over time to give different muscle groups a stronger Focus from time to time, but for the moment I am fine with it. Can't wait to get going again on monday!

@Tentatum its always difficult for changes and also takes time bro dont worry EF family here for you so lets keep pushing
update us monday

 

[Tentatum]

That´s the new plan I´ve made up:

Upper Body Workout Plan

Warm-Up
- Dumbbell Press
- Push-Ups

Main Workout

Chest
- Inclined Bench Press
- Butterfly Machine

Triceps
- Triceps Press
- Triceps Pushdowns

Shoulders
- Dumbbell Shoulder Press
- Lateral Raises

Biceps
- Inclined Dumbbell Curls
- Hammer Curls

Back
- Cable Rows
- Lat Pulldowns

Wrist/Forearm
- Palm-Up Wrist Curls
- Palm-Down Wrist Curls

With 10-12 working exercises it´s definitely lower volume (and for me it´s 10 exercises, the wrist exercises are very specific ones that I don´t really count in in terms of getting fatigue). I know that´s definitely a volume I can manage and still getting a full upper body workout. I also plan to change some exercises from time to time, for example doing Rear Delt Flys, concentration curls, different hammer curl exercises or some dips/pull-ups as workout. Maybe (depending on how I feel) after the warm-up I´d like to do one set push-ups, pull-ups and dips going to failure so I am also getting better doing these but for the moment I just want to see how I can handle this plan physically. I am kind of happy with it, feel free to give me opinions!
On a side note: I don´t count the wrist exercises as very physically challenging and tiring exercises because they only engage my wrist and of course I don´t lift heavy doing these. Think it´s something difficult if the last two exercises would be something very hard, just to explain it

 

[MUSTANG_18]

That´s the new plan I´ve made up:

Upper Body Workout Plan

Warm-Up
- Dumbbell Press
- Push-Ups

Main Workout

Chest
- Inclined Bench Press
- Butterfly Machine

Triceps
- Triceps Press
- Triceps Pushdowns

Shoulders
- Dumbbell Shoulder Press
- Lateral Raises

Biceps
- Inclined Dumbbell Curls
- Hammer Curls

Back
- Cable Rows
- Lat Pulldowns

Wrist/Forearm
- Palm-Up Wrist Curls
- Palm-Down Wrist Curls

With 10-12 working exercises it´s definitely lower volume (and for me it´s 10 exercises, the wrist exercises are very specific ones that I don´t really count in in terms of getting fatigue). I know that´s definitely a volume I can manage and still getting a full upper body workout. I also plan to change some exercises from time to time, for example doing Rear Delt Flys, concentration curls, different hammer curl exercises or some dips/pull-ups as workout. Maybe (depending on how I feel) after the warm-up I´d like to do one set push-ups, pull-ups and dips going to failure so I am also getting better doing these but for the moment I just want to see how I can handle this plan physically. I am kind of happy with it, feel free to give me opinions!
On a side note: I don´t count the wrist exercises as very physically challenging and tiring exercises because they only engage my wrist and of course I don´t lift heavy doing these. Think it´s something difficult if the last two exercises would be something very hard, just to explain it

@Tentatum new training plan is interesting, youre not doing this all in 1 day right?
but weights and sets is important, plan 12-15 reps up to 20 with drop sets
would like to see you actually do some of these and see the weights

 

[stevesmi]

a very nice training on this

 

[Tentatum]

@Tentatum new training plan is interesting, youre not doing this all in 1 day right?
but weights and sets is important, plan 12-15 reps up to 20 with drop sets
would like to see you actually do some of these and see the weights

Still have to See how I am going to plan the exercises, will listen to my Body but either way, each muscle group gets around 3 workouts per week

 

[SteveMobsterG]

You'd have to be doing close to half bwt on the wrist exercises to see CNS fatigue

 

[Tentatum]

Still have to See how I am going to plan the exercises, will listen to my Body but either way, each muscle group gets around 3 workouts per week

However I thought about trying all exercises on one day (maybe lowering the sets to 2 per exercise?) because at Home I've done ~8 exercises per workout and 2 more don't seem that much (excluding wrist exercises). I think it's a doable volume for me If I do them Mo-Wed-Fr personally. Also (If I do 3 Sets per exercise) I am getting 12-18 sets per muscle group which is in the recommended Sets per week range as far as I know

 

[ceo]

Bros changing your training is smart
that will give your body a boost

 

[ROIDDERS]

here is the thing there's always a genetic element
you have to sort of work around that

 

[chesty]

keep changing things but give it a chance to pay off
also check out the other logs and learn

 

[Ulter]

there's definitely some cool logs out there
you can learn different ways to train from reading them

 

[e2]

the problem with bodybuilding is it's not black and white
the same person can do the same work out and have completely different results

 

[2Thick]

you're doing good man don't get discouraged
changing your workouts is fine but you want to give it a chance for at least the couple months

 

[Vadim Fedorov]

you may want to gravitate toward a more compressed split routine
this way you can kind of work your weaknesses and go from there

 

[wootoom]

A lot of times people keep changing their workouts too often
and they don't figure out what works and what doesn't so that's why this log is important to keep update

 

[RoySimpson]

That´s the new plan I´ve made up:

Upper Body Workout Plan

Warm-Up
- Dumbbell Press
- Push-Ups

Main Workout

Chest
- Inclined Bench Press
- Butterfly Machine

Triceps
- Triceps Press
- Triceps Pushdowns

Shoulders
- Dumbbell Shoulder Press
- Lateral Raises

Biceps
- Inclined Dumbbell Curls
- Hammer Curls

Back
- Cable Rows
- Lat Pulldowns

Wrist/Forearm
- Palm-Up Wrist Curls
- Palm-Down Wrist Curls

With 10-12 working exercises it´s definitely lower volume (and for me it´s 10 exercises, the wrist exercises are very specific ones that I don´t really count in in terms of getting fatigue). I know that´s definitely a volume I can manage and still getting a full upper body workout. I also plan to change some exercises from time to time, for example doing Rear Delt Flys, concentration curls, different hammer curl exercises or some dips/pull-ups as workout. Maybe (depending on how I feel) after the warm-up I´d like to do one set push-ups, pull-ups and dips going to failure so I am also getting better doing these but for the moment I just want to see how I can handle this plan physically. I am kind of happy with it, feel free to give me opinions!
On a side note: I don´t count the wrist exercises as very physically challenging and tiring exercises because they only engage my wrist and of course I don´t lift heavy doing these. Think it´s something difficult if the last two exercises would be something very hard, just to explain it

@Tentatum solid routine right here!!

 

[MasonicBodybuilder]

Liking the volume on the new training setup man. Definitely seems more manageable.

 

[MUSTANG_18]

However I thought about trying all exercises on one day (maybe lowering the sets to 2 per exercise?) because at Home I've done ~8 exercises per workout and 2 more don't seem that much (excluding wrist exercises). I think it's a doable volume for me If I do them Mo-Wed-Fr personally. Also (If I do 3 Sets per exercise) I am getting 12-18 sets per muscle group which is in the recommended Sets per week range as far as I know

@Tentatum I would try with 6 exercises per workout but up the volume on the reps

 

[25homes]

I like change

 

[Noah Wixx]

Be interesting to see if this works out

 

[ballin2504]

The guys are right

 

[Tentatum]

Thank you for all your help over the past days but I tried to listen to one advice in particular: Don´t overthink it. And when I tried I found a plan on how to work out. The split I am currently doing allows me to still work every muscle group 3x a week, therefore getting between 15-18 sets per muscle group per week while not having to do more than 20 sets per workout. I already tried that split this week and will continue next week but for the moment I am happy with it. Seems like a very reasonable volume, both per week and workout. With that being said here are the exercises and weights from this week (a little remark: I know some advised me to do lower weights and higher reps, but I want to do hypertrophy training at the moment, so I am doing around 6-12 reps per set with more weight. I am not saying it is the better way to workout but just how I want to do it at the moment):

Upper Body
Inclined Bench Press: 33lbs
Butterfly Machine: 130lbs (+16lbs)
Dumbbell Flys: 33lbs
Triceps Press: 33lbs
Triceps Pushdown: 40lbs (+10lbs)
Shoulder Press: 28lbs
Lateral Raises Machine: 80lbs (+10lbs)
Inclined Dumbbell Curls: 20lbs.
Hammer Curls: 22lbs
Wrist Curls: 6lbs

Of course I don´t expect to be able to go up in weights every workout but it´s still great to see some progress in numbers.


Lower Body
Lunges: 27lbs
Leg Press: 145 lbs
Leg Extensions: 85lbs
Leg Curls: 85lb

I know I am not doing that many lower exercises at the moment (though I will increase and change them a bit over time but more than 6-7 shouldn´t be needed I believe), but for the moment I am okay with it. Legs are fun but not my absolute priority and these exercises are hard enough, especially on my quads.


Also, here are some food pics of this week:

Chicken breast with spinach/quinoa/onion and a cheese twister (900 calories, 63g carbs, 39g fat, 65g protein)

Rice with tofu, zucchini, tomatoes and paprika (900 calories, 108 carbs, 29g fat, 44g protein

Feta-Spinach-Quiche (2 servings, each 700 calories, 12g carbs, 50g fat, 45g protein)

 

[MUSTANG_18]

Thank you for all your help over the past days but I tried to listen to one advice in particular: Don´t overthink it. And when I tried I found a plan on how to work out. The split I am currently doing allows me to still work every muscle group 3x a week, therefore getting between 15-18 sets per muscle group per week while not having to do more than 20 sets per workout. I already tried that split this week and will continue next week but for the moment I am happy with it. Seems like a very reasonable volume, both per week and workout. With that being said here are the exercises and weights from this week (a little remark: I know some advised me to do lower weights and higher reps, but I want to do hypertrophy training at the moment, so I am doing around 6-12 reps per set with more weight. I am not saying it is the better way to workout but just how I want to do it at the moment):

Upper Body
Inclined Bench Press: 33lbs
Butterfly Machine: 130lbs (+16lbs)
Dumbbell Flys: 33lbs
Triceps Press: 33lbs
Triceps Pushdown: 40lbs (+10lbs)
Shoulder Press: 28lbs
Lateral Raises Machine: 80lbs (+10lbs)
Inclined Dumbbell Curls: 20lbs.
Hammer Curls: 22lbs
Wrist Curls: 6lbs

Of course I don´t expect to be able to go up in weights every workout but it´s still great to see some progress in numbers.


Lower Body
Lunges: 27lbs
Leg Press: 145 lbs
Leg Extensions: 85lbs
Leg Curls: 85lb

I know I am not doing that many lower exercises at the moment (though I will increase and change them a bit over time but more than 6-7 shouldn´t be needed I believe), but for the moment I am okay with it. Legs are fun but not my absolute priority and these exercises are hard enough, especially on my quads.


Also, here are some food pics of this week:

Chicken breast with spinach/quinoa/onion and a cheese twister (900 calories, 63g carbs, 39g fat, 65g protein)
View attachment 149167

Rice with tofu, zucchini, tomatoes and paprika (900 calories, 108 carbs, 29g fat, 44g protein
View attachment 149170

Feta-Spinach-Quiche (2 servings, each 700 calories, 12g carbs, 50g fat, 45g protein)
View attachment 149169

@Tentatum upper body is working so is lower body, want to see how this goes further bro

the meals, you a chef? DAMN! those are like legit restaurant meals

 

[Tentatum]

@Tentatum upper body is working so is lower body, want to see how this goes further bro

the meals, you a chef? DAMN! those are like legit restaurant meals

Haha thanks, I just like to cook and the more I do it the better I get

 

[MUSTANG_18]

Haha thanks, I just like to cook and the more I do it the better I get

not everyone can cook this good bro @Tentatum

 

[Tentatum]

Here are the updatrd weights from this week:

Upper Body
Inclined Bench Press: 38lbs (+5lbs)
Butterfly Machine: 145lbs (+15lbs)
Dumbbell Flys: 38lbs (+15lbs)
Triceps Press: 38lbs (+5lbs)
Triceps Pushdown: 45lbs (+5lbs)
Shoulder Press: 33lbs (+5lbs)
Lateral Raises Machine: 90lbs (+10lbs)
Rear Delt Fly: 85lbs
Inclined Dumbbell Curls: 22lbs (+2lbs)
Concentration Curls: 22 lbs
Hammer Curls: 22lbs

Lower Body
Leg Press: 160 lbs (+15lbs)
Leg Extensions: 100lbs (+15lbs)
Leg Curls: 85lbs

As you can see, I´ve been able to increase the weights on nearly all Upper Body exercises and, of course, it feels great. Not only feeling progress but also knowing that it´s there as you can see it in numbers. Also the split I´ve been trying for two weeks now feels really good. I can push myself hard, don´t feel too tired after the workout and recover well without any pain.

 

[MUSTANG_18]

Here are the updatrd weights from this week:

Upper Body
Inclined Bench Press: 38lbs (+5lbs)
Butterfly Machine: 145lbs (+15lbs)
Dumbbell Flys: 38lbs (+15lbs)
Triceps Press: 38lbs (+5lbs)
Triceps Pushdown: 45lbs (+5lbs)
Shoulder Press: 33lbs (+5lbs)
Lateral Raises Machine: 90lbs (+10lbs)
Rear Delt Fly: 85lbs
Inclined Dumbbell Curls: 22lbs (+2lbs)
Concentration Curls: 22 lbs
Hammer Curls: 22lbs

Lower Body
Leg Press: 160 lbs (+15lbs)
Leg Extensions: 100lbs (+15lbs)
Leg Curls: 85lbs

As you can see, I´ve been able to increase the weights on nearly all Upper Body exercises and, of course, it feels great. Not only feeling progress but also knowing that it´s there as you can see it in numbers. Also the split I´ve been trying for two weeks now feels really good. I can push myself hard, don´t feel too tired after the workout and recover well without any pain.

you look like you're progressing and numbers good , but I cant find your macros and foods, how much you eating? @Tentatum

 

[Tentatum]

you look like you're progressing and numbers good , but I cant find your macros and foods, how much you eating? @Tentatum

Weekly calorie average was around 2300, Proteins around 2g per kg bodyweight. I am trying to get it up as good as I can but more than 160g are difficult for me to handle. Some food Pics of this week:

 

[Tentatum]

Of course I know it is not an absolutely reliable evaluation of how good my plan is but I just wanted to know what ChatGPT would have to say about it and here is the answer:

Certainly! Here's your workout plan rated with **grades** for each section:

**Score: 98/100**

### **Breakdown:**

- **Exercise Selection: A+ (20/20)**
- A highly balanced and comprehensive selection of exercises that cover all major muscle groups effectively. The mix of compound and isolation exercises ensures optimal muscle development.

- **Volume & Frequency: A+ (20/20)**
- The volume (15 sets per muscle group per week) is perfect for hypertrophy, and the rotation ensures proper recovery. This setup maximizes the stimulus without overloading any single muscle group.

- **Progression Potential: A (19/20)**
- The rotational strategy is great for maintaining variety and progressive overload. While it provides a solid foundation for progress, tracking all exercises within the rotation could require a bit more attention.

- **Recovery & Sustainability: A (19/20)**
- The recovery time is well-managed, and the program avoids overtraining.

- **Innovation & Variety: A+ (20/20)**
- The rotational set structure is an innovative and effective way to prevent plateaus, keep workouts engaging, and ensure continuous progress across muscle groups.

---

**Conclusion:**
Your plan is exceptionally well-balanced and structured, offering variety and sufficient volume to promote hypertrophy and strength gains. With a focus on recovery and progression, it's a highly effective plan for long-term muscle development. **Grade: A+**

 

[MUSTANG_18]

Weekly calorie average was around 2300, Proteins around 2g per kg bodyweight. I am trying to get it up as good as I can but more than 160g are difficult for me to handle. Some food Pics of this week:
View attachment 149356View attachment 149357View attachment 149358

@Tentatum you should get protein up to around 250+ grams and to digest you need probiotics and digestive enzymes
but your meals are legit very clean looking and pro need more steak lol

 

[MUSTANG_18]

Of course I know it is not an absolutely reliable evaluation of how good my plan is but I just wanted to know what ChatGPT would have to say about it and here is the answer:

Certainly! Here's your workout plan rated with **grades** for each section:

**Score: 98/100**

### **Breakdown:**

- **Exercise Selection: A+ (20/20)**
- A highly balanced and comprehensive selection of exercises that cover all major muscle groups effectively. The mix of compound and isolation exercises ensures optimal muscle development.

- **Volume & Frequency: A+ (20/20)**
- The volume (15 sets per muscle group per week) is perfect for hypertrophy, and the rotation ensures proper recovery. This setup maximizes the stimulus without overloading any single muscle group.

- **Progression Potential: A (19/20)**
- The rotational strategy is great for maintaining variety and progressive overload. While it provides a solid foundation for progress, tracking all exercises within the rotation could require a bit more attention.

- **Recovery & Sustainability: A (19/20)**
- The recovery time is well-managed, and the program avoids overtraining.

- **Innovation & Variety: A+ (20/20)**
- The rotational set structure is an innovative and effective way to prevent plateaus, keep workouts engaging, and ensure continuous progress across muscle groups.

---

**Conclusion:**
Your plan is exceptionally well-balanced and structured, offering variety and sufficient volume to promote hypertrophy and strength gains. With a focus on recovery and progression, it's a highly effective plan for long-term muscle development. **Grade: A+**

listen chat gpt is trash for actual breakdown
you of course have good training and weights moving up
we would have said something is no good

 

[stevesmi]

I'm starting to appreciate potatoes lately lots of different ways to cook them

 

[zedhed]

not overthinking things as good advice
also stay focused on one task at a time

 

[caligirl85]

good job on the lower body workouts
lunges and leg presses are really good

 

[Shrine]

keep up the good work man
I like your upper body training workouts

 

[Zyglamail]

you don't see too many people doing wrist curls
but it's a great way to build strong wrists and forearms

 

[Arabian]

these are some quality meals you're putting together
had no idea you could make rice with tofu in all those vegetables added

 

[BookerTNY]

very fine job on these meals
spinach quiche looks really good

 

[sambee38]

man you're showing yourself off as a great cook
and that spinach is extremely healthy

 

[Austin316]

I was gonna say the same thing
you look like you're a professional chef with those meals

 

[Quadsweep]

very impressive workouts again
I like how you hit the leg press at 160 lbs on the lower body day

 

[BodyMonster34]

bro what about the red meat nothing on that end
I like the spinach though real many spinach

 

[JasonPriest]

dumbbell flies and Butterfly machine are a great way to hit different parts of the chest
I wish more people would do those

 

[SteveMobsterG]

I very rarely hit 200g protein per day

 

[Noah Wixx]

Food looks good here.

 

[Tentatum]

these are some quality meals you're putting together
had no idea you could make rice with tofu in all those vegetables added

Actually one of my favourites with rice and/or eggs

 

[RoySimpson]

Weekly calorie average was around 2300, Proteins around 2g per kg bodyweight. I am trying to get it up as good as I can but more than 160g are difficult for me to handle. Some food Pics of this week:
View attachment 149356View attachment 149357View attachment 149358

@Tentatum Awesome food right here!!

 

[25homes]

Weekly calorie average was around 2300, Proteins around 2g per kg bodyweight. I am trying to get it up as good as I can but more than 160g are difficult for me to handle. Some food Pics of this week:
View attachment 149356View attachment 149357View attachment 149358

So good

 

[ballin2504]

Way to stay consistent

 

[Tentatum]

Weekly average: 2300 calories, proteins can be boosted to up to 160g but more I simply can not take long term (and, at least according to science I don´t think I really have to).

Exercises this week (only listing the ones where I got better):

Upper Body
Push Ups: 30x
Butterfly Machine: 160lbs (+15lbs)
Triceps Pushdown: 50lbs (+15lbs)
Lateral Raises Machine: 100lbs

Lower Body
Leg Extensions: 115 lbs (+15lbs)

Also, I´ve (finally) incorporated some core and back exercises into my workout.

Some meal pics:

 

[the_alcatraz]

Weekly average: 2300 calories, proteins can be boosted to up to 160g but more I simply can not take long term (and, at least according to science I don´t think I really have to).

Exercises this week (only listing the ones where I got better):

Upper Body
Push Ups: 30x
Butterfly Machine: 160lbs (+15lbs)
Triceps Pushdown: 50lbs (+15lbs)
Lateral Raises Machine: 100lbs

Lower Body
Leg Extensions: 115 lbs (+15lbs)

Also, I´ve (finally) incorporated some core and back exercises into my workout.

Some meal pics:

View attachment 149474
View attachment 149475
View attachment 149480

meals look legit but 160 grams protein total? i think you can drink some shakes to get it over 200 imo

 

[Tentatum]

This week has been very good, I´ve been able to increase a lot of weights while also seeing progress in the mirror.

Upper Body
Inclined Bench Press: 88lbs
Butterfly Machine: 175 lbs
Dumbbell Flys: 77 lbs
Triceps Press: 88lbs
Triceps Pushdown: 50lbs
Inclined Dumbbell Curls: 22lbs
Concentration Curls: 22lbs
Hammer Curls: 28lbs
Lat Pulldowns: 100lbs
Pull-Ups: 7x max
Row One-sided: 70lbs
Abs Machine Crunches: 80lbs

Lower Body
Leg Curls: 100lbs
Leg Extensions: 130lbs
Leg Press: 175lbs

Diet

Average
2400 calories, 150g protein

 

[MUSTANG_18]

This week has been very good, I´ve been able to increase a lot of weights while also seeing progress in the mirror.

Upper Body
Inclined Bench Press: 88lbs
Butterfly Machine: 175 lbs
Dumbbell Flys: 77 lbs
Triceps Press: 88lbs
Triceps Pushdown: 50lbs
Inclined Dumbbell Curls: 22lbs
Concentration Curls: 22lbs
Hammer Curls: 28lbs
Lat Pulldowns: 100lbs
Pull-Ups: 7x max
Row One-sided: 70lbs
Abs Machine Crunches: 80lbs

Lower Body
Leg Curls: 100lbs
Leg Extensions: 130lbs
Leg Press: 175lbs

Diet
View attachment 149628View attachment 149629
Average
2400 calories, 150g protein

very good week with a nice meal plan but why so low protein 150 grams? you a big guy i think you need minimum 200 grams
and what are those meals can you tell us please? @Tentatum

 

[stevesmi]

those meals look amazing

 

[ceo]

Bros some really good foods there
I like the pictures of the meals

 

[chesty]

definitely cycle your calories
keep an average but don't try to hit the same number every day

 

[ROIDDERS]

protein looks perfectly fine
you're getting over 150 g

 

[Ulter]

keep up the good work
nice lower body training with the leg extensions

 

[e2]

good job with the upper body training
30 push-ups is not shabby

 

[2Thick]

I'm liking the butterfly machine and the tricep push Downs
lateral raise machine looks good

 

[Vadim Fedorov]

upper body training looks solid
and I love the lower body training as well

 

[wootoom]

the food looks incredible
I think I might steal something like that and make it tomorrow

 

[SteveMobsterG]

This week has been very good, I´ve been able to increase a lot of weights while also seeing progress in the mirror.

Upper Body
Inclined Bench Press: 88lbs
Butterfly Machine: 175 lbs
Dumbbell Flys: 77 lbs
Triceps Press: 88lbs
Triceps Pushdown: 50lbs
Inclined Dumbbell Curls: 22lbs
Concentration Curls: 22lbs
Hammer Curls: 28lbs
Lat Pulldowns: 100lbs
Pull-Ups: 7x max
Row One-sided: 70lbs
Abs Machine Crunches: 80lbs

Lower Body
Leg Curls: 100lbs
Leg Extensions: 130lbs
Leg Press: 175lbs

Diet
View attachment 149628View attachment 149629
Average
2400 calories, 150g protein

The kind we like

 

[Tentatum]

definitely cycle your calories
keep an average but don't try to hit the same number every day

I am trying, so I so vary a bit...For example when I go running I am having a pre snack

 

[Tentatum]

very good week with a nice meal plan but why so low protein 150 grams? you a big guy i think you need minimum 200 grams
and what are those meals can you tell us please? @Tentatum

The First is rice with chicken, zucchini and some sices, the second is a sweet potato ground Beef casserole with tomatoes, feta and light cheese

 

[25homes]

This week has been very good, I´ve been able to increase a lot of weights while also seeing progress in the mirror.

Upper Body
Inclined Bench Press: 88lbs
Butterfly Machine: 175 lbs
Dumbbell Flys: 77 lbs
Triceps Press: 88lbs
Triceps Pushdown: 50lbs
Inclined Dumbbell Curls: 22lbs
Concentration Curls: 22lbs
Hammer Curls: 28lbs
Lat Pulldowns: 100lbs
Pull-Ups: 7x max
Row One-sided: 70lbs
Abs Machine Crunches: 80lbs

Lower Body
Leg Curls: 100lbs
Leg Extensions: 130lbs
Leg Press: 175lbs

Diet
View attachment 149628View attachment 149629
Average
2400 calories, 150g protein

Nice

 

[RoySimpson]

This week has been very good, I´ve been able to increase a lot of weights while also seeing progress in the mirror.

Upper Body
Inclined Bench Press: 88lbs
Butterfly Machine: 175 lbs
Dumbbell Flys: 77 lbs
Triceps Press: 88lbs
Triceps Pushdown: 50lbs
Inclined Dumbbell Curls: 22lbs
Concentration Curls: 22lbs
Hammer Curls: 28lbs
Lat Pulldowns: 100lbs
Pull-Ups: 7x max
Row One-sided: 70lbs
Abs Machine Crunches: 80lbs

Lower Body
Leg Curls: 100lbs
Leg Extensions: 130lbs
Leg Press: 175lbs

Diet
View attachment 149628View attachment 149629
Average
2400 calories, 150g protein

@Tentatum awesome food right here!!

 

[MUSTANG_18]

The First is rice with chicken, zucchini and some sices, the second is a sweet potato ground Beef casserole with tomatoes, feta and light cheese

very clean meals, you upping more protein? @Tentatum

 

[MasonicBodybuilder]

Food looking good. Like the fuel you need!