Approved Log Road to the Bodybuilding Stage - Cycle Journal

[Ulter]

Easy bro, I’ll invest in some of those, appreciate it

might help you a lot

 

[ballin2504]

Saturday 11th October 2025
Meal Log and Physique Check-In

Fasted Weight: 89.5kg

Daily Macros : ~4100 Calories
Protein : 250g
Carbs : 550g
Fat : 100g

Currently focussing on high protein and high carbohydrate diet, with high focus on fat levels to keep them low.
Diet aims to consist of whole foods, with carbs mostly coming from rice, potatoes and fruit. Majority of protein sources are lean to keep fat content low.

Feeling full and energised on this diet plan, with good consistent gain in size and strength.

Meal Example:
I have attached an image of a meal I had today, this is an example of my high carb and high protein meal, whilst keeping fat low.
I had two grilled chicken burgers with a drop of low-fat mayo on each for flavour, and an apple juice for an easy carbohydrate boost.

Total Macros:
Calories - 1100
Protein - 92g
Carbs - 137.5g
Fat - 15.4g

@nathanblifts great update man in the physique is looking really good. I like the macros, but you could up the protein a little bit.

 

[nathanblifts]

@nathanblifts great update man in the physique is looking really good. I like the macros, but you could up the protein a little bit.

Appreciate the input bro, just following the boss’ orders @Gains Man

 

[nathanblifts]

Wednesday 15th October 2025
Back and Biceps Workout Log

Today I hit my back and bicep routine, with all exercises and their respective sets listed down below.
This workout is programmed to allow equal focus to my back, biceps, and rear deltoids, and each exercise is performed with all necessary warm-up sets before finishing off with one top set performed until failure.
Felt very strong and full this session, due to my high carb and high protein diet.
Only issue to note was a decrease in strength in T-Bar rows, but this could be due to a number of reasons. I will come back and compare next workout log for Back and Biceps.

Have attached photos below to showcase the muscles trained.

Workout Routine

Pull Ups:
Set 1 - 11 Reps

Reverse Lat Pull-Downs:
Set 1 - 40kg x 12
Set 2 - 65kg x 12
Set 3 - 85kg x 9

Chest Supported T-Bar Rows:
Set 1 - 20kg x 10
Set 2 - 40kg x 10

Rope Face Pulls:
Set 1 - 20kg x 12
Set 2 - 25kg x 10

Seated Rear Delt Flies:
Set 1: 32kg x 12
Set 2 - 64kg x 8

EZ-Bar Curls:
Set 1: 25kg x 13
Set 2: 40kg x 10

Machine Preacher Curls:
Set 1: 16kg x 12
Set 2: 30kg x 9

Dumbbell Hammer Curls:
Set 1: 17.5kg x 10

Coached by @Gains Man
Sponsored by @Sassy's Pharmaceuticals

 

[Sassy Rep]

Wednesday 15th October 2025
Back and Biceps Workout Log

Today I hit my back and bicep routine, with all exercises and their respective sets listed down below.
This workout is programmed to allow equal focus to my back, biceps, and rear deltoids, and each exercise is performed with all necessary warm-up sets before finishing off with one top set performed until failure.
Felt very strong and full this session, due to my high carb and high protein diet.
Only issue to note was a decrease in strength in T-Bar rows, but this could be due to a number of reasons. I will come back and compare next workout log for Back and Biceps.

Have attached photos below to showcase the muscles trained.

Workout Routine

Pull Ups:
Set 1 - 11 Reps

Reverse Lat Pull-Downs:
Set 1 - 40kg x 12
Set 2 - 65kg x 12
Set 3 - 85kg x 9

Chest Supported T-Bar Rows:
Set 1 - 20kg x 10
Set 2 - 40kg x 10

Rope Face Pulls:
Set 1 - 20kg x 12
Set 2 - 25kg x 10

Seated Rear Delt Flies:
Set 1: 32kg x 12
Set 2 - 64kg x 8

EZ-Bar Curls:
Set 1: 25kg x 13
Set 2: 40kg x 10

Machine Preacher Curls:
Set 1: 16kg x 12
Set 2: 30kg x 9

Dumbbell Hammer Curls:
Set 1: 17.5kg x 10

Coached by @Gains Man
Sponsored by @Sassy's Pharmaceuticals

Nice workout there. Tbar rows with turn you in to a beast brother