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Approved Log Finishing my first cycle log

MUSTANG_18

Senior Moderator
Moderator
Update log:

Almost at end of week 9. Few things to cover:

1. Knee pain was from doing 140kg squats, looks like I might have some tendon issues in the right knee now so I am just icing it and staying off the leg training for a bit

2. I posted a face covered shot only a week ago if you go a few pages back you’ll see the photo, no recent photo for this week as probably not much visual changes after just a week. Maybe next week I’ll post an updated photo

3. Anavar still at 50mgs + Test enethate still at 500mgs , have stopped the bulking sarms and started cardarine, ostarine and s23 - feeling super naesous today from the sarms and the lower calories from cutting

4. Have added in 3 sessions of LISS uphill walking on treadmill for 45 minutes

Did shoulders and triceps today, log is:

Shoulder/tricep
Wednesday, May 10, 2023 at 11:07 PM

Overhead Press (Smith Machine)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 60 kg × 12
Set 4: 60 kg × 12
Set 5: 60 kg × 9

Lateral Raise (Cable)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 12

Bent Over Row (Dumbbell)
Set 1: 22.5 kg × 15
Set 2: 22.5 kg × 15
Set 3: 22.5 kg × 15
Set 4: 22.5 kg × 15

Reverse Fly (Machine)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15

Front Raise (Plate)
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15

Triceps Dip
Set 1: +20 kg × 12
Set 2: +20 kg × 12
Set 3: +20 kg × 12
Set 4: +20 kg × 10

Triceps Extension (Cable)
Set 1: 45 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Triceps Extension (Barbell)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12

Shrug (Smith Machine)
Set 1: 80 kg × 20
Set 2: 80 kg × 20
Set 3: 80 kg × 20
Set 4: 80 kg × 20

Crunch (Machine)
Set 1: 30 kg × 20
Set 2: 30 kg × 20
Set 3: 30 kg × 20


Diet for today is

Meal 1
Oatmeal
Whey protein
Almond milk

Snack 1

Low fat cottage cheese
Almonds
Protein shake

Meal 2
Kangaroo mince 300grams
Quinoa 1 cup
Mixed vegetables

Snack 3
Protein shake
Bannana

Meal 3
Salmon fillet x 2
Mixed vegetables

Snack 4
Low fat Greek yoghurt
Mixed berries
Protein powder
@Aynglifts your diet is cleaner I like it. Have you been adding omega 3 fats? I still don't see it here in the diet.
 

Quadsweep

Top 5 Jr. USA Lt/hvy weight
Chairman Member
can you start adding more fats?
 

Aynglifts

EF Logger
Logger
update log:

weight still at 111kgs although my bathroom scales are showing I’ve lost 1% BF this week. Haven’t felt any strength loss from the lower calories yet.

Took your advice and bought a knee sleeve from the gym, the knee immediately feels better but will still be taking it easy for a couple weeks on legs until it’s back to normal.

Diet is bang on at the moment hitting exactly 2200 calories a day now of all clean food.

I have added more salmon and I bought glucose and omega 3 fish oil tablets to help supplement as suggested.

Hit chest bicep today logs are as follows:

Chest/Biceps
Friday, May 12, 2023 at 3:43 PM

Bench Press (Barbell)
Set 1: 60 kg × 12
Set 2: 80 kg × 12
Set 3: 90 kg × 10
Set 4: 90 kg × 8

Incline Bench Press (Dumbbell)
Set 1: 22.5 kg × 12
Set 2: 37.5 kg × 10
Set 3: 37.5 kg × 9
Set 4: 37.5 kg × 8

Chest Fly
Set 1: 90 kg × 13
Set 2: 85 kg × 12
Set 3: 85 kg × 12
Set 4: 85 kg × 10

Kneeling Cable Chest Press Up
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12

Bicep Curl (Machine)
Set 1: 55 kg × 15
Set 2: 55 kg × 15
Set 3: 45 kg × 10
Set 4: 40 kg × 12 [Failure]

Reverse Curl (Barbell)
Set 1: 45 kg × 12
Set 2: 45 kg × 12
Set 3: 45 kg × 12

Hammer Curl (Cable)
Set 1: 55 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12


Diet today is as follows

Meal 1
Two boiled eggs
One medium avocado
One slice whole grain toast
One orange
Black coffee no sweetener

Snack 1

Low fat Greek yoghurt 100gram
Mixed berries
Protein powder

Meal 2

Chicken breast 350gram
Mixed vegetables 120gram
Quinoa 100gram
One pear

Snack 2

One apple
Almond nut spread 1 tblspoon
Protein shake

Meal 3

Salmon fillet 250gram
Mixed vegetables 150gram
1 cup brown rice

Snack 3

Handful walnuts
One pear
One string cheese
 

25homes

Chairman of Board
Chairman Member
Update log:

Almost at end of week 9. Few things to cover:

1. Knee pain was from doing 140kg squats, looks like I might have some tendon issues in the right knee now so I am just icing it and staying off the leg training for a bit

2. I posted a face covered shot only a week ago if you go a few pages back you’ll see the photo, no recent photo for this week as probably not much visual changes after just a week. Maybe next week I’ll post an updated photo

3. Anavar still at 50mgs + Test enethate still at 500mgs , have stopped the bulking sarms and started cardarine, ostarine and s23 - feeling super naesous today from the sarms and the lower calories from cutting

4. Have added in 3 sessions of LISS uphill walking on treadmill for 45 minutes

Did shoulders and triceps today, log is:

Shoulder/tricep
Wednesday, May 10, 2023 at 11:07 PM

Overhead Press (Smith Machine)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 60 kg × 12
Set 4: 60 kg × 12
Set 5: 60 kg × 9

Lateral Raise (Cable)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 12

Bent Over Row (Dumbbell)
Set 1: 22.5 kg × 15
Set 2: 22.5 kg × 15
Set 3: 22.5 kg × 15
Set 4: 22.5 kg × 15

Reverse Fly (Machine)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15

Front Raise (Plate)
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15

Triceps Dip
Set 1: +20 kg × 12
Set 2: +20 kg × 12
Set 3: +20 kg × 12
Set 4: +20 kg × 10

Triceps Extension (Cable)
Set 1: 45 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Triceps Extension (Barbell)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12

Shrug (Smith Machine)
Set 1: 80 kg × 20
Set 2: 80 kg × 20
Set 3: 80 kg × 20
Set 4: 80 kg × 20

Crunch (Machine)
Set 1: 30 kg × 20
Set 2: 30 kg × 20
Set 3: 30 kg × 20


Diet for today is

Meal 1
Oatmeal
Whey protein
Almond milk

Snack 1

Low fat cottage cheese
Almonds
Protein shake

Meal 2
Kangaroo mince 300grams
Quinoa 1 cup
Mixed vegetables

Snack 3
Protein shake
Bannana

Meal 3
Salmon fillet x 2
Mixed vegetables

Snack 4
Low fat Greek yoghurt
Mixed berries
Protein powder
Like the update my friend
 
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