I will be posting here starting tomorrow. Will update the log with starting pics and goals.
Edit: okay fam uploaded my starting pic. Had a couple of crappy days of eating on Sunday and yesterday. Starting weight 202lbs. I’m 5’9 30 years old. Goal is to just not be fat lol so i don’t really have a goal weight. I will aim for 2100-2200 calories per day as a starting point and 200 G protein per day. I will also aim to keep steps to around ~6k for now and increase overtime.
1/31/2023
Shoulders/Triceps/Abs
Seated Overhead Press (Barbell)
Set 1: 95 lb × 5
Set 2: 115 lb × 5
Set 3: 135 lb × 4
Set 4: 135 lb × 3
Lateral Raise (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 40 lb × 9
Set 4: 40 lb × 8
Upright Row (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 14
Set 3: 70 lb × 13
Bench Press - Close Grip (Barbell)
Set 1: 135 lb × 10
Set 2: 185 lb × 8
Set 3: 215 lb × 5
Triceps Pushdown (Cable - V-Bar)
Set 1: 50 lb × 12
Set 2: 65 lb × 12
Set 3: 75 lb × 8
Triceps Extension (Cable)
Set 1: 40 lb × 13
Set 2: 40 lb × 9
Set 3: 30 lb × 11
Cable Crunch
Set 1: 90 lb × 12
Set 2: 95 lb × 12
Set 3: 100 lb × 9
Set 4: 105 lb × 5
Legs
Platz Squat (Barbell)
Set 1: 95 lb × 12
Set 2: 135 lb × 10
Set 3: 185 lb × 7
Set 4: 185 lb × 5
Set 5: 155 lb × 10
Leg Extension (Machine)
Set 1: 135 lb × 15
Set 2: 160 lb × 12
Set 3: 180 lb × 10
Set 4: 225 lb × 7
Lying Leg Curl (Machine)
Set 1: 45 lb × 15
Set 2: 70 lb × 12
Set 3: 90 lb × 8
Romanian Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 8
Set 3: 275 lb × 6
Set 4: 315 lb × 7
Standing Calf Raise (Dumbbell)
Set 1: 0 lb × 12
Set 2: 20 lb × 10
Set 3: 40 lb × 8
Set 4: 60 lb × 6
I get really lazy with leg day. Pump was good though. I’m not sure if I’ll go back to regular squats next week or stick with the platz version ,which is basically done with a wedge to elevate heels and really narrow stance. I am off the next two days. Going to look at my programing and tweak a few things. I am using the tried and true bodybuilding template from this site.
Hell of a workout. Took a page from Paul Carter. Reduced volume and sticking with 5-8 reps per set to basically failure. I felt strong today. First set of flat db was hard. If I got 6 would have been a nice little pr. But we will try again next week. Even though cutting I will do my best to keep making gains/maintaining strength.
Chest/Biceps
Bench Press (Dumbbell)
Set 1: 105 lb × 5
Set 2: 100 lb × 6
Incline Bench Press (Smith Machine)
Set 1: 175 lb × 7
Set 2: 175 lb × 5
Chest Fly
Set 1: 175 lb × 8
Set 2: 190 lb × 7
Concentration Curl (Dumbbell)
Set 1: 50 lb × 6
Preacher Curl (Machine)
Set 1: 170 lb × 7