My training log

[Diesel59]

9/16: Shoulders


Dumbbell Shoulder Press
12x45s
9x55s
7x55s

Viking Press Machine
10x90
6x110
5x110
7x90
10x50

Tricep Rope Pulldowns
10x60
8x80
8x80
10x60

Cybex Arm Extension Machine
10x70
10x80
8x80

15 minutes moderate cardio

Previous night's sleep: 4.5 hours
Nap time: 45 minutes


Food for 9/16
2,786 calories
351g carbs
167g protein
66g fats

I felt really off the whole day, which explains the higher than usual carb count. Was slamming orange juice in an effort to feel better and it worked.

 

[Diesel59]

9/19: Legs

Leg Extensions
12x115
10x145
10x165

Pendulum Squat
10x150
6x170
4x180
5x170
7x150

Seated Calf Raise Machine
15x50
12x90
8x110
7x110

Body Masters Standing Leg Curl Machine
(Sides done separately)
9x30
10x25
8x25


Previous night's sleep: 6 hours
Night before that: 9.5 hours

Food for 9/19
2,139 calories
230g carbs
180g protein
45g fats

 

[Diesel59]

Food for 9/20 (Rest/work day)
2,286 calories
215g carbs
175g protein
71g fats


Previous night's sleep: 8.5 hours

 

[lukiss96]

Food for 9/20 (Rest/work day)
2,286 calories
215g carbs
175g protein
71g fats


Previous night's sleep: 8.5 hours

My dude is kicking ass on 2200cals, while my fat ass needs at least 3000 or I feel like death lol. I blame the genetics!

But srs I said it some time ago that it's pretty impressive how you can function on lower calories, admirable discipline man. It goes to show that body is amazingly adaptive, but it's us who always make up excuses such as I'm hungry so I need to eat, I'm going catabolic or other bs.

Great work, I will be watching your log when cutting for a piece of motivation

 

[Diesel59]

My dude is kicking ass on 2200cals, while my fat ass needs at least 3000 or I feel like death lol. I blame the genetics!

Thanks man, I appreciate it. But at your size I think hitting the gym with 3000 is very impressive.

But srs I said it some time ago that it's pretty impressive how you can function on lower calories, admirable discipline man. It goes to show that body is amazingly adaptive, but it's us who always make up excuses such as I'm hungry so I need to eat, I'm going catabolic or other bs.

It took me awhile but now my body has adjusted to the lower fat/higher carb lifestyle. Even as I transition to bulking, I think I want to keep fats relatively low.

Great work, I will be watching your log when cutting for a piece of motivation

Thanks, I'm looking to coast around this amount through the end of the month and then bump things up.

 

[Diesel59]

9/21: Chest




Dumbbell Bench Press
12x50s
11x75s
9x75s
7x65s

Dumbbell Flys
10x40s
8x40s
8x35s

ARSENAL Incline Chest Machine
10x100
5x150
5x120
5x100

10 minutes moderate cardio

Previous night's sleep: 6 hours


Food for 9/21
2,356 calories
258g carbs
207g protein
47g fats


I couldn't get into this workout for some reason. Just felt weak and nothing clicked. I also had this surprise guest when I went to do cardio. Giant ass hornet that I have never seen where I live:

 

[Diesel59]

9/22: Legs

Leg Extensions
12x115
10x145
10x170

Leg Press
12x280
7x460
5x460
9x370

this leg Press continues to kick my ass. The brand is ARSENAL and it's the type with a curved foot plate. Every rep is tough on this.


Seated Calf Raise Machine
12x90
9x110
9x110
8x90

Body Masters Standing Leg Curl Machine
(Sides done separately)
8x35
8x30
8x25

20 minutes moderate cardio

Previous night's sleep: 8 hours

Food for 9/22
2,128 calories
202g carbs
188g protein
54g fats

 

[Diesel59]

The bulk starts now. Weighing in right around 180, so I've gotten a bit of a head start from my lowest on the cut at 176. I am not super lean but I feel the mental need to switch gears, if nothing else.

From now on I will update this everyday including rest days. I will be keeping my fats relatively low and upping the carbs.

 

[Reader591]

I am not super lean but I feel the mental need to switch gears, if nothing else.

Well, if you do a good job you have a potential to lower body fat percentage. Of you gain very minimal fat and gain a good amount of muscle, you’ll lower your body fat percentage.

You’re lean enough that with some good muscle gain you’d likely be happy with the outcome, over time. I’d say you’re a little leaner than me.

Looking good though, excited to see your progress!

 

[Diesel59]

Well, if you do a good job you have a potential to lower body fat percentage. Of you gain very minimal fat and gain a good amount of muscle, you’ll lower your body fat percentage.

Thank you. I figure if I keep fat intake at 60-70g per day, then the fat gains will be minimal.

You’re lean enough that with some good muscle gain you’d likely be happy with the outcome, over time. I’d say you’re a little leaner than me.

Looking good though, excited to see your progress!

That's what I'm hoping for. The diet needed to get into the 170s zapped me of my energy. It amazes me that I used to be 145 pounds at my height, but I guess back then I was less busy and barely ate.

 

[Yano]

The bulk starts now. Weighing in right around 180, so I've gotten a bit of a head start from my lowest on the cut at 176. I am not super lean but I feel the mental need to switch gears, if nothing else.

From now on I will update this everyday including rest days. I will be keeping my fats relatively low and upping the carbs.



View attachment 43811View attachment 43815

Fuck yeah man right on !!!

 

[Diesel59]

Fuck yeah man right on !!!

Thanks man! Ready to lift and eat as this cooler weather sets in

 

[Diesel59]

10/2: Back & Biceps

Back Pulldown
12x100
10x120
8x120

Dumbbell Row
10x55s
8x55s

Standing Preacher Curls
10x35
5x55
Standing EZ Curls
8x45
7x45
8x35

I couldn't get comfortable with the setup of the standing preacher setup, and this gym doesn't have a seated one somehow. So I just did them standing instead.

Dumbbell Shrugs
10x60s
8x75s
8x75s
9x60s

Cybex Curl Machine
10x50
8x65
6x65
8x50

20 minutes moderate cardio

Previous night's sleep: 9 hours


On the surface, this looks like a weak session. But after not doing any pull movements for a month, it actually felt grueling. Hopefully this gets easier.


Food for 10/2
2,570 calories
300g carbs
180g protein
58g fats

 

[Diesel59]

10/3: Legs

Leg Extensions
12x115
10x160
8x175

Pendulum Squat
10x160
6x180
4x190
3x190
7x160

Seated Calf Raise Machine
12x90
6x140
5x140
10x90

Body Masters Standing Leg Curl Machine
(Sides done separately)
7x30
8x25
8x20

Previous night's sleep: 6.5 hours

Food for 10/3
2,073 calories
254g carbs
147g protein
45g fats

 

[Berserker_D]

You got yourself a kick ass log going here brother. So far the transformation is looking sick. Keep Killing it!

 

[JeffGoldblumLips]

Best sleep numbers in the game.

 

[Diesel59]

You got yourself a kick ass log going here brother. So far the transformation is looking sick. Keep Killing it!

Thanks man, I appreciate it. Going to be following yours as well.

Best sleep numbers in the game.

I'm trying!

I'm having a lot less 4-5 hour nights than I was a couple months back.

 

[Diesel59]

Food for 10/4 (Work/Rest Day)
2,349 calories
233g carbs
170g protein
73g fats

Previous night's sleep: 7.5 hours

 

[Diesel59]

10/5: Chest

Bench Press
10x135
9x155
6x185
4x190
3x190

Incline dumbbell Bench Press
10x60s
7x70s
4x75s

Incline Dumbbell Flys
8x40s
8x40s
10x30s
8x30s

10 minutes moderate cardio

Previous night's sleep: 6 hours


Food for 10/5
2,569 calories
299g carbs
175g protein
65g fats

 

[Berserker_D]

40’s on those flys! That tuff stuff! Killing it dude!