Another Day Another Pump

Training Training Logs
41

August 23, 2025

Weight: 215.4 lbs

Strength Training - Chest, Shoulders, Biceps

Machine Preacher Curls - 85x10, 115x10, 145x10,6

Cable Reverse Flies - 15x10, 25x10, 20x10,8

Incline DB Bench Press - 50x10, 70x10, 90x6,5

Machine Chest Flies - 105x10, 150x10, 170x5, 155x6

Cable Crossbody Lateral Raises - 10x10, 17.5x9, 15x8

Freemotion Low to High Flies - L5x10, L7x6, L6x8

Freemotion Lean Away Cable Curls - L5x10, L7x10,8

Cable Front Raises -10x10, 15x13,10,8

Cardio - Exercise Bike: Duration - 30 min, resistance - 23/100, distance- 15.14 km

Nutrition: 2528 cal, 214.7 P, 164.5 C, 110.6 F

  • trying a slight change in pressing angle on the Incline DB Bench Press, and I got less reps than I thought I would.
  • good lifting session overall
  • diet-wise, I went slightly over on calories but nothing too crazy. Also more than balanced out by being under on Friday
  • did cardio on the bike again, 2 days in a row now.
3 Likes
42

Suggestion: Maybe try going back to your original warm-up /ramping 10,6, 3-5, and try increasing reps on your work sets (the ones that really count). Try to keep your top set(s) and back off set reps at 8 or >.

1 Like
43

Thanks! Appreciate the feedback as always.

Yes, eventually I want to go back to the old way I used to warm up as it leads to better overall strength. But for now, want to just get more reps in the warm ups for reasons other than strength. A bit more total work in (even if just warm ups) and my knees like this better (same reason I start with the leg extensions even though it lowers my weight used on leg press after).

44

:check_mark: Totally get it.

1 Like
45

August 24, 2025

Weight: 214.8 lbs

Strength Training - Back, Triceps

Single Arm Cable Pulldown (warm up) - 25.12,12

Parallel Grip Pulldowns - 85x10, 120x10, 160x6, 140x11

Cable EZ Bar Pushdowns - 50x10, 70x10, 90x12,9

Machine Pulldowns - 100x10, 130x10 160x8, 150x8

Cable Overhead Triceps Extensions - 17.5x10, 30x16, 10

Machine Seated Rows - 120x10, 180x10, 240x6, 220x8

Cable Rope Pullovers - 40x10, 47.5x8,6

Triceps Extension Machine - 70x10, 100x10, 130x10 (light)

Nutrition: 2385 cal, 204.1 P, 170.6 C, 97.5 F

  • solid enough day at the gym
  • did some extra triceps work at the end, slow and paused at the bottom. I’ve had some nagging elbow pain for a few weeks and I think going higher reps on my triceps work, and pausing at the bottom with controlled tempo has helped.
3 Likes
46

Week 5 Summary: August 18 - 14

Weight: 213.6 lbs (-1.2 lbs from last week)

Waist: 37.25’’ (no change from last week)

Pics (not posted): basically the same as last week

  • welp…owing to my slip up mid-week, this week there wasn’t much of a change. I’m back on track though and the last few days were solid.

  • cardio 3x a week, which is good. And I finally added bike sessions back into the mix, so I should easily get more cardio in this week.

  • looking forward to better measurable progress next week

3 Likes
47

I’ve been way behind on updating this log. For now, going to log all of my workouts, and summarize nutrition + weight loss below:

  • Nutrition wise, for Monday through Thursday it was largely the same as normal, cals around 2000-2400 total, protein around 180-200g, and the remaining cals from fat or carbs.
  • I took the long weekend off (sort of - today wasn’t off nutrition wise) as I felt like I could afford it given I’m ahead of schedule weight loss-wise, and wanted to relax a bit the last couple days of summer.
  • I intend for September to be a lot more strict - with no bad days nutrition wise. I also have a small goal to do cardio all but 5 days this month (but ideally, every single day, just allowing for emergencies) I still only need to get to 200lbs by end of October, but the best case scenario of getting there by end of September is still possible – maybe lots of cardio will get me there.
  • Training wise, all was good, no missed workouts.
  • I’m slightly bloated due to the eating I did on the weekend, so I did not do the weigh in and waist measurement today like I normally do on Mondays. I weight 212 on Sunday (down 1.6lbs from last Monday) but weight 214.6 today. I feel like measuring today would give me an artificially bad last week but then an amazing next week do to the bloat going away – so figured measuring tomorrow will be more accurate. So – I’ll have those measurements with tomorrow’s update.

And now all the workouts below:

August 25, 2025 - Legs

Kneeling Leg Curl - 50x10, 75x10, 100x10, 5

Leg Extensions - 170x10, 220x10, 270x8,5

Leg Press - 195x10, 285x10, 375x10, 465x8,6

Standing Calf Raise Machine - 300x10, 400x8, 390x8

August 26, 2025 - Chest, Shoulders, Biceps

Incline DB Bench Press - 45x10, 65x10, 85x9,5

Cable Reverse Flies - 15x10, 25x9,6

Cable Crossbody L:aterals - 10x10, 17.5x10,7

Smith Machine Behind the Neck Press - 45x10, 95x10, 115x10 (tough on my shoulders — won’t do again)

Cable Rope Curls - 30x10, 50x10, 115x8,8

Machine Incline Chest Press - 100x10, 150x10, 170x9,160x8, 140x7

Cable Lateral Raises 12.5x10,8

August 27, 2025 - Back, Triceps

Parallel Grip Pulldowns - 80x10, 120x10, 160x8,6

Cable EZ Bar Pushdowns - 50x10, 70x10, 90x10,8, 75x12

Machine Seated Row - 160x10, 180x8,6 (different machine than the normal one I use – harder)

Cable OH Triceps Extensions - 20x10, 30x9, 25x10

Machine Pulldowns - 100x10, 130x10, 160x8, 150x8

August 29 2025 - Legs

*left my logbook at home, and I hate using my phone to log so going off of memory. Top sets only below:

Leg Extensions - 270x8,5

Leg Press - 465x8,6

Kneeling Leg Curls - 100x7

Adductor Machine 300x8

Standing Calf Raise Machine - 400x11

August 30, 2025 - Chest, Shoulders, Biceps

Machine Preacher Curls - 90x10, 12010, 150x7, 140x8

Incline DB Bench Press - 50x10, 70x10, 90x8,6

Machine Incline Chest Press - 100x10, 140x10,5

Freemotion Lean Away Curls - L5x10, L7x10,6, L6x8

Freemotion Low to High Flies - L3x10, L5x10, L6x6, L5x6

Machine Chest Flies - 100x10, 130x10, 160x6, 150x7

Cable Reverse Flies - 15x10, 25x8,6

Cable Crossbody Lateral Raises - 10x10, 17.5x11,8

Cable Front Raises - 10x10, 17.5x7

August 31, 2025 - Back, Triceps

Parallel Grip Lat Pulldown - 80x10, 120x10, 160x8,6

Cable V-Bar Pushdowns - 50x10, 70x10, 90x10,6

Machine Pulldowns - 100x10, 120x10, 160x10,8

Machine Triceps Extension - 70x10, 100x10, 130x10,8

Cable EZ Bar Pullovers - 30x10, 40x10, 50x10,7

For the rest of this month (and beyond), this log gets updated daily. Same with cardio. No excuses. The time is there, I just need to make it.

3 Likes
48

Week 6 Summary: August 25 - Sept 1

Weight: 213.4 lbs (-0.2 lbs from last week)

Waist: 37.0’’ (-0.25’’ from last week)

Pics (not posted): noticeable if small improvement.

  • despite the lack of weight loss, this was actually a decent week. I was at a low of 212 lbs this week before taking the long weekend off.
  • I definitely looked leaner in the mirror as the week progressed, so I’m glad the pics and the waist measurement showed I wasn’t imagining it
  • still, I kind of got lucky not gaining weight this week. Won’t go over the failings again as I did yesterday, but of course, this month will be about cardio and being more consistent

September 1, 2025

Weight: 214.6 lbs

Strength Training - Legs

Leg Extensions - 170x10, 220x10, 270x9,7

Leg Press - 200x10, 290x10, 380x10, 460x10

RDLs - 95x10, 135x10, 185x10, 225x10, 275x8,5

Kneeling Leg Curls - 50x10, 75x10, 100x7, 90x6

Adductor Machine - 150x10, 200x10, 250x10, 300x8,6

Standing Calf Raise Machine - 300x10, 400x12,9

Cardio - Exercise Bike: Duration - 40 min, distance - 20.85 km, resistance level - 23/100.

Nutrition: 2287 cal, 202.6 P, 140.0 C, 99.7 F

  • solid leg day overall
  • considering removing RDLs. They just don’t do well for me from a stimulus to fatigue ratio for hamstrings. Doing a second leg curl mightt give me more bang for the buck.
  • solid bike session too
2 Likes
49

Might be a bit biased, but I’ve been spamming unilateral standing cable hamstring curls for a while now, using a cuff to attach to the cable tower. Since I don’t have a leg curl machine I have to get creative and I’ve found that these cramp my hamstrings bad in the best way possible, might be worth looking into as another curl variation. Brutal but I’ve personally never had issues recovering from them and stimulus to fatigue is far better than RDLs. If you decide to give them a go I’ve found standing on a short plyo box helps to adjust your height to allow the cable to keep tension on your hamstrings at lockout and not dead stop the bottom.

1 Like
50

Thanks Moonflower!

Yeah, I have noticed lately my favourite hamstring exercise is the kneeling leg curl machine. I think it is probably pretty similar in effect to the standing cable hamstring curls you do (unilateral, pretty close to standing). They hit my hammies much better than seated leg curls, and definitely better than RDLs.

Will keep the standing cable version in mind if I need to switch it up! Thanks again

EDIT: the machine I have looks similar to this one:

1 Like
51

September 2, 2025

Weight: 213.4 lbs

Strength Training - Chest, Shoulders, Biceps

Cable Rope Curls - 40x10, 60x10, 70x8,6

Cable Reverse Flies - 15x10, 25x10,7

Cable Crossbody Lateral Raises - 10x10, 17.5x10,7

Incline DB Bench Press - 50x10, 70x10, 90x7,4

Seated DB Shoulder Press - 50x10, 70x6

Machine Incline Chest Press - 80x10, 120x10, 160x8, 150x6 (should have lowered the weight more)

Machine Preacher Curls - 90x10, 120x10, 150x7,5

Cardio - Exercise Bike: Duration - 30 mins, resistance - 23/100, distance - 15.29 km

Nutrition: 2061 cal, 190.7 P, 158.5 C, 71.9 F

  • felt good adding the seated DB shoulder press back into my routine, think I haven’t done those since I started this cut. They were definitely better than the smith behind the neck press last week
  • nothing else to note, sold day overall
2 Likes
52

September 3, 2025

Weight: 213.8 lbs

Strength Training - Back, Triceps

Parallel Grip Lat Pulldowns - 80x10, 120x10, 160x7, 140x10

Cable EZ Bar Pushdowns - 50x10, 70x10, 90x14,10

Machine Pulldowns - 100x10, 130x10, 160x10,7

Machine Seated Row - 120x10, 180x10, 240x8, 220x8

Cable Overhead Triceps Extensions - 17.5x10, 30x16,11

Cable Rope Pullovers - 30x10, 45x10, 55x10,7

Machine Triceps Extensions - 75x10, 105x10, 135x10,8

Cardio - FAIL (damnnit)

Nutrition: 2180 cal, 195.3 P, 161.5 C, 84.5 F

  • yep…I already missed a cardio day. nothing to say but I messed up. And I have to do today’s cardio right now. I need to just wake up earlier and do cardio right then and get it out of the way.
2 Likes
53

September 4, 2025

Weight: 213.2 lbs

Strength Training - Shoulders, Biceps

Seated DB Shoulder Press - 50x12, 70x11,7

Cable Reverse Flies - 15x10, 25x11,8, 20x10

Cable Crossbody Lateral Raises - 10x10, 17.5x9, 10x13,11

Cable Front Raises - 10x10, 17.5x10, 15x10

Cable EZ Bar Curls - 30x10, 50x10, 70x10,8

DB Lateral Raises - 15x10, 25x10,8,6

Cardio - Exercise Bike: Duration - 30 min, resistance - 23/100, distance - 15.14 km

Nutrition: 2227 cal, 199.1 P, 139.5 C, 95.2 F

  • nice optional day at the gym hitting shoulders and biceps. I think I’ll do this more often time permitting, with muscles that can handle more volume. Next time I should do calves as well
2 Likes
54

September 5, 2025

Weight: 212.2 lbs

Strength Training - Legs

Leg Extensions - 170x10, 220x10, 270x8,6

Leg Press - 200x10, 290x10, 380x10, 470x7,6

Kneeling Leg Curls - 50x10, 75x10, 100x8,6

Adductor Machine - 150x10, 200x10, 250x10, 300x8,6

Cardio - Exercise Bike: Duration - 40:29, resistance level 23/100, distance 20.97 km

Nutrition: 2125 cal, 192.9 P, 145.8 C, 83.6 F

  • ok-ish leg day. didn’t feel that strong but wasn’t weaker than last time. I guess while cutting weight this is a good outcome. In general kind of happy I haven’t gotten too weak since I started losing weight but that is probably because my starting point was pretty high in body fat.
  • solid cardio session, for next week I might either increase the resistance level, distance (speed), or time. Oddly enough, adding time seems like the least stressful one.
2 Likes
55

September 6, 2025

Weight: 210.2 lbs

Strength Training - Chest, Shoulders, Biceps

Incline DB Bench Press - 50x10, 70x10, 90x7,6

Seated DB Shoulder Press - 50x10, 70x8,6

Cable Reverse Flies - 15x10, 25x10,8, 22.5x10

Cable Crossbody Laterals - 10x10, 17.5x12,8, 15x10

Freemotion Lean Away Cable Curls - L5x10, L8x10,7 (can’t see the weight on the stack for the FM machine)

Freemotion Low to High Flies - L3x10, L5x10, L7x10,6

Machine Incline Chest Press - 100x10, 150x10, 180x8,5

Cardio - Exercise Bike: Duration - 30 min, resistance level 23/100, distance - 15.53 km

Nutrition: 2125 cal, 192.9 P, 145.8, C, 83.6 F

  • nothing to to say, just a solid ass day
2 Likes
56

That’s awesome, I don’t have that machine…would love to try it!

1 Like
57

Gonna do the weekly check in tomorrow so it’s a full 7 days. Guess weekly check ins are Tuesdays now.

September 7, 2025

Weight: 210.4 lbs

Strength Training - Back, Triceps

Parallel Grip Pulldowns - 80x10, 120x10, 160x9,6

Machine Pulldowns - 100x10, 130x10, 160x12,9

Cable V-Bar Pushdowns - 55x10, 75x10, 95x11,7

Machine Seated Rows - 120x10, 180x10, 240x6, 220x6

Cable Overhead Triceps Extensions - 17.5x10, 32.5x12, 30x12

Machine Triceps Extension - 75x10, 105x10, 135x10,8

Cardio - Exercise Bike: Duration - 30 min, resistance level 24/100, distance - 15.56 km

Nutrition: 2398 cal, 204 P, 168.6 C, 100.1 F

  • bumped up the resistance a measly 1 level the bike and it definitely felt harder. This bikes resistance is kind of high, for example level 30 would be impossible for me to ride properly right now.
  • back was spent by the time those machine seated rows happened. should have lowered the weight to get more reps.
  • solid day overall
2 Likes
58

September 8, 2025

Weight: 210.8 lbs

Strength Training - Legs

Kneeling Leg Curls - 50x10, 75x10, 100x9,6

Leg Extensions - 170x10, 220x10, 270x8,6

Leg Press - 200x10, 290x10, 380x10, 470x10,6

Adductor Machine - 150x10, 200x10, 250x10, 300x10,6

Standing Calf Raise Machine - 300x10, 400x10,8,6

Cardio - Exercise Bike: Duration: 30:15, resistance level 24/100, distance - 15.50 km.

Nutrition: 2417 cal, 206.6 P, 164.0 C, 101.7 F

  • nothing to say, another solid ass day
2 Likes
59

Week 7 Summary: Sept 2 - 8

Weight: 210.2 lbs (-3.2 lbs from last week)

Waist: 36.75” (-0.25” from last week)

Pics (not posted): honestly look almost the same. Weird given I did relatively well on the weight loss front this week.

  • I am happy about the weight loss, but kind of disappointed by the pics and the waist measurement. No big deal though, still a good week, and progress was made.
  • did great diet wise, no real cheat day this week.
  • fantastic on the cardio front, did some almost every day
  • strength still holding up well
  • a bit hungrier this past week than the week prior – but nothing unmanageable
2 Likes
60

Dude keep up the great work! You’re trending in a good direction, keep up the great work and the solid effort and you’ll get there if you stay consistent and give it time!

1 Like