Approved Log Training Log

[williamgolding]

Height: 5’9
BW: 175lbs, 13-15%bf (guess)
Age:22

Current 1RM
Bench: 110kg
Squat:150kg
Deadlift: I don’t do them

Today’s session was legs and shoulders (all weights in kg):-
Shoulder press machine:
90x9
90x9
80x9
80x5
Machine plate Lateral Raises:
10x10
10x10
10x12

Leg Press:
130x10
210x10
250x10
Hacksquat:
120x10
120x10
120x8

Calories for the day were 3,720
P:245
C:352
F:141

Any advice or recommendations would be appreciated.

 

[the_alcatraz]

Height: 5’9
BW: 175lbs, 13-15%bf (guess)
Age:22

Current 1RM
Bench: 110kg
Squat:150kg
Deadlift: I don’t do them

Today’s session was legs and shoulders (all weights in kg):-
Shoulder press machine:
90x9
90x9
80x9
80x5
Machine plate Lateral Raises:
10x10
10x10
10x12

Leg Press:
130x10
210x10
250x10
Hacksquat:
120x10
120x10
120x8

Calories for the day were 3,720
P:245
C:352
F:141

Any advice or recommendations would be appreciated.

@williamgolding good log start, welcome to the EF family!

your training is good today but id like to see you share training as you go in more detail

on the diet
can you share actual meals and foods and when you eat them not just macros
your carbs are high but protein is low, should be 300 grams of protein and 250 grams of carbs, but you have it reversed

you on supplements? share it

and pics
please share pics of you face blurred
pics of your meals
pics of some training
and pics of your supps

 

[stevesmi]

nice start to the log
make sure you follow what Alcatraz is saying as far as updates

 

[SteveMobsterG]

Start deadlifting

 

[Quadsweep]

Very nice to see a young guy like you putting up this log
you're gonna get some excellent results here

 

[BodyMonster34]

bro training log very important
keeps you humble and keeps you on point

 

[JasonPriest]

make sure you put up more information for us.
it's a training log but diet is crucial

 

[wootoom]

a bad diet ahead of a workout
you'll be gassy and you'll be bloated and it won't end well

 

[Vadim Fedorov]

I have a lot of respect for what you're doing
I would like to see you kick ass

 

[2Thick]

nice start to the log
that's a pretty good like day

 

[e2]

any reason for no deadlifting
is an injury thing or is it just something you're not interested in

 

[StevenDarwinMD]

APPROVED LOG

 

[williamgolding]

@williamgolding good log start, welcome to the EF family!

your training is good today but id like to see you share training as you go in more detail

on the diet
can you share actual meals and foods and when you eat them not just macros
your carbs are high but protein is low, should be 300 grams of protein and 250 grams of carbs, but you have it reversed

you on supplements? share it

and pics
please share pics of you face blurred
pics of your meals
pics of some training
and pics of your supps

Thanks for the reply.

When you say share training in more detail, what else could I share?

Re the diet,
Meal 1- 100g oats, 100g 0% Greek yogurt, roughly 100g of mixed berries, 20g of peanut butter. All blended into a shake,
Meal 2- 200g beef mince, 200g white rice
Meal 3- 2x 1/4 pound beef burgers w/ brioche buns, 200g white rice
Meal 4- 250g sirloin steak, 200g white rice
Meal 5-100g bagel, 20g peanut butter

Thanks for the advice on swapping the numbers on carbs and protein around. I read that I need to be eating lots of carbs as it will give a fuller look?

I’ll get round to the picture side of things soon.

 

[williamgolding]

any reason for no deadlifting
is an injury thing or is it just something you're not interested in

Just never been interested in it.

 

[Ulter]

it check out the other logs here and on EVO
get ideas from them as well

 

[chesty]

pictures are very important
you can easily load them on here by attaching the attachment

 

[ROIDDERS]

you don't have to deadlift
however they are a very good lift

 

[ceo]

bros a lot of gyms ban deadlifting
even hardcore gyms don't want them done cause idiots damage equipment

 

[williamgolding]

Today’s session was back:-
Pulldowns:
68x10
75x10
75x8

Iso lateral neutral grip row machine:
20x10
30x15
40x12

Pullover machine:
70x10
80x12
90x9

Pec dec rear fly:
40x8
33x11
33x10

Calories for the day were 3,397
P:228
C:358
F:110

Still hovering at 175lbs bw.

 

[MUSTANG_18]

Thanks for the reply.

When you say share training in more detail, what else could I share?

Re the diet,
Meal 1- 100g oats, 100g 0% Greek yogurt, roughly 100g of mixed berries, 20g of peanut butter. All blended into a shake,
Meal 2- 200g beef mince, 200g white rice
Meal 3- 2x 1/4 pound beef burgers w/ brioche buns, 200g white rice
Meal 4- 250g sirloin steak, 200g white rice
Meal 5-100g bagel, 20g peanut butter

Thanks for the advice on swapping the numbers on carbs and protein around. I read that I need to be eating lots of carbs as it will give a fuller look?

I’ll get round to the picture side of things soon.

@williamgolding thats a good diet but you need to change things
meal 5 you are doing too much carbs so late, cut the bagel add protein shake
meal 4 and 3 has a lot of rice same with meal 2

you need to share your picture with us face blurred so we can see your level

 

[MUSTANG_18]

Today’s session was back:-
Pulldowns:
68x10
75x10
75x8

Iso lateral neutral grip row machine:
20x10
30x15
40x12

Pullover machine:
70x10
80x12
90x9

Pec dec rear fly:
40x8
33x11
33x10

Calories for the day were 3,397
P:228
C:358
F:110

Still hovering at 175lbs bw.

@williamgolding good training day again but dont see cardio, cardio done?

and protein has to go over 250 grams towards 300 grams

 

[ballin2504]

Awesome to see a training log. Smart move

 

[25homes]

Height: 5’9
BW: 175lbs, 13-15%bf (guess)
Age:22

Current 1RM
Bench: 110kg
Squat:150kg
Deadlift: I don’t do them

Today’s session was legs and shoulders (all weights in kg):-
Shoulder press machine:
90x9
90x9
80x9
80x5
Machine plate Lateral Raises:
10x10
10x10
10x12

Leg Press:
130x10
210x10
250x10
Hacksquat:
120x10
120x10
120x8

Calories for the day were 3,720
P:245
C:352
F:141

Any advice or recommendations would be appreciated.

Nice work

 

[Noah Wixx]

Very good start with the log, welcome

 

[Tiger Salman Khan]

Good start to the log dude......