Transition to Bodybuilding: Journey to Jacked

Training Training Logs
41

Tuesday March 14, 2023 (AM BW 172.6)

Push + Biceps & Calves (Chest Focus)

Incline BB Bench
45 2x8
135x5
160x3
185x2
200x1
215x1
225x1 (PR weighing 172; did this when I was around 200)
230x1 (all time PR)
185x8 (all time PR; former best was 6 reps)

Flat DB Bench
80’s x6
90’s x4
100’s x6 (stability sucked but good set being the second movement in the workout. Best was 8 reps done first in the workout when I weighed around 200)

High to Low Crossover
40x15
50x12
60x10
70x8

Arsenal Strength Y Raise
30x12
40x10
50x8
20x12

Seated Cable Tri Ext
40x10
60x8
70x8 (PR)

One Arm Reverse Pushdown
30x12
40x8

DB Hammer Curl
30’s x12
40’s x10
50’s x8

Cybex Preacher Curl
50x12
60x8

Donkey Calf Raise
100x8
160x6
220x10 (PR)

Seated Calf Raise
135x6
180x6 (PR)
90x15-16

Sauna 20 mins

1 Like
42

PM Cardio
Bike 1 hour
17.72 miles
426.8 cals
PR for biking cardio

Nutrition

Chocolate Protein Shake + 90g banana
3g fat
26g carbs
30g protein
5g fiber

Muscle Milk, Reign + EAAs
4.5g fat
12g carbs
34g protein
5g fiber

Chocolate Protein Shake, 95g banana, Greek Yogurt, 16g PB Fit, Glucosamine, Wellness Formula
5g fat
42g carbs
53g protein
7g fiber

9.7oz chicken, 3g spray canned green beans x3.5, 3oz shrimp, 53g sugar free bbq, fish oil
5.5g fat
10g carbs
71g protein
3.5g fiber

Post cardio BCAAs
7g protein

3 egg white servings, 3g spray, 28g fat free mozzarella, 52g peppers/onions, 25g spinach
3g fat
6g carbs
24g protein
2g fiber

Decaf Coffee + 1 cup skim FL, 10mg melatonin, celery
11g carbs
13g protein
2g fiber

1545 cals
21g fat
107 carbs
232g protein
24.5g fiber

1 Like
43

Yesterdays macros:

1386.5 cals
18.5g fat
83g carbs
222g protein
20.5g fiber

Todays Bodyweight 170 with a 32” to 32.5” waist! Smallest waist size since I was 140 in high school 12 years ago.

Todays workout:

Ham/Glute Focused Leg Day

Cybex Seated Leg Curl
50x10
70x8
90x6
110x4
120x10

Trap Bar Deadlift
135x5
225x4
275x3
315x2
365x1
405x1
455x1 (ties old PR in the 180’s)
405x5 (ties old PR in the 180’s)

Hamflexor Unilateral Leg Curl
25x12
35x10
40x8
50x6

Sumo Leg Press
3pps x10
4pps + 25’s x8
6pps x8 (2 more reps than last week)
7pps + 25’s x4 (I’ve never gone this heavy on sumo leg presses before as it used to be uncomfortable)

Nautilus Nitro Hip Abduction
65x15
95x12
125x10
110x12

PM Cardio: Walk 2 miles in 34 mins

Todays macros:

1989 cals
37g fat
164g carbs
252g protein
24.5g fiber
6g Erythritol
4g sugar alcohols

1 Like
44

Friday March 17, 2023 (AM BW 170)

Back/Biceps + Calves & Abs

Veinkik Lat Pulldown
70x12
100x10
130x8
160x6
Top set - 190x6 (PR)

Cable Row
100x10
140x8
Top set - 180x8 (PR?)

DB Shrug (3 count squeeze at top)
100’s x10
115’s x8
Top set - 130’s x8

HS One Arm Preacher Curl
24x8
31.5 x6
Top set - 39x8

Seated DB Curl
25’s x8
Top set - 30’s x12
Backoff set - 20’s x20

Cybex Standing Calf Raise
140x8
180x6
Top set - 220x6 (PR)
Backoff set - 120x11

V-up
BWx20,15,12,10

Lower volume today since I already hit a high volume back workout in Monday. Still got a good pump from the last couple sets of each movement and glad I hit some small PRs.

Refeed tonight from chipotle tasted so amazing and had a small snack before hand since I’ve been in a good deficit while killing my workouts. Timed this for my chest workout tomorrow as I’ve been crushing bench PRs and want to continue on this cut.

Estimated macros for the day are below (estimated since I had chipotle and am using their calculator that accounts for 1160 of the cals):

3181.5 cals
97.5g fat
260g carbs
316g protein
48g fiber
6g Erythritol
6g sugar alcohols

1 Like
45

Saturday March 18, 2023 (AM BW 173)

Heavy Push Day (Chest/Shoulder Focus)

Flat BB Bench
45x10
135x8
185x5
225x2
255x1
265x2 (PR in name only)
280x1
295x1
305x0 (just a tad bit of help from my friend)
Backoff set - 255x5 (big PR)

Incline HS Press
98x8
188x6
238x8 (big PR)

Incline HS Fly
50 2x8
70x5 (this machine is ultra difficult)

Arsenal Side Lateral
40x10
50x10
60x8
70x8
80x7 + 1 partial (PR)

Arsenal Front Raise
40 2x12

Rope Pushdown
50x12,8
40x10,8

Face Pull
80x10
70x10
60x8
50x12

2 Likes
46

congrats

1 Like
47

Thank you!!

1 Like
48

PM Cardio Walked 2 miles in 33 mins

1 Like
49

Sunday March 19, 2023 (AM BW 175 post refeed)

Heavy Squats/Leg Day

Squat
45 2x5
135x4
225x3
275x2 (add belt)
315x1
345x1
375x1
405x1 (PR at 175; ties all time PR i hit several times weighing 195+)
425x1 (add wraps)
445x1 (PR at 175; ties all time PR weighing 200+)

Backoff slow tempo sets without wraps
315 2x6

Cybex Pin Select Leg Press
230x20
270x15
310x10

Cybex Leg Extension
90x10
130x10
170x8

Cybex Lying Leg Curl
50x10
80x8
110x10
90x10

1 Like
50

My sons birthday was today and it was the third birthday party in a week I’ve had to forgo pizza, but yesterdays refeed made it easier.

Full nutrition today

Muscle Milk, 36g Frosted Cheerios, 8oz Skim FL, Celsius, Sugar free Monster, gum x2
6g fat
56g carbs
41g protein
8g fiber
2g sugar alcohol

Muscle Milk, 90g banana, gum, melon, pineapple, strawberries, vegetables, Chocolate Protein Shake
9g fat
55g carbs
55g protein
10g fiber

Oatmeal Cookie Quest Bar, 2 slices 647 bread, 56g fat free mozzarella, 4.7oz shrimp, 3g spray, Greek yogurt, 40g blueberries, 16g PB Fit, gum x2
13g fat
76g carbs
88g protein
16g fiber
8g sugar alcohol

6.2oz chicken, 3g spray, 80g broccoli, 22g fat free mozzarella, 30g sugar free bbq, chocolate protein shake, BCAAs, fish oil, glucosamine, wellness formula, 10mg melatonin
9g fat
20g carbs
80g protein
5g fiber

2217 cals
37g fat
207g carbs
264g protein
39g fiber
12g sugar alcohol

I have not been subtracting fiber and sugar alcohol from calories so my cals might be a little lower.

1 Like
51

Monday March 20, 2023 (AM BW 173)

Back/Biceps + Calves

HS Pull-up
75 assisted x10
45 assisted x8
15 assisted x5
Bodyweight x4
Bodyweight + 25 x5 (2 more reps than last week)

Barbell Row
45x8
135x8
185x6
225x4
255x5 (PR)

HS Low Row
98x10
188x6
278x6 (no straps; ties PR w/ straps from last week)

Straight Arm Pulldown (on lat Pulldown tower; much more difficult)
55x12
70x8
40x15

Nautilus One Arm Curl
20x12
40x8
60x4 + 2 forced

Face Away Cable Curl
40x20 (holy crap the pump)
45x10
50x8
(Did a pyramid here to @9-10 RPE per set to be quick as I was running low on time)

Cybex Standing Calf Raise
120x10
160x10

52

nice job

1 Like
53

Thank you!

1 Like
54

Leisure walk ~24 mins

Nutrition

Birthday Cake Protein Bar + BCAAs, Celsius energy
6g fat
25g carbs
27g protein
12g fiber
8g sugar alcohol

Chocolate Protein Shake, fish oil, glucosamine, wellness formula, gum
5g fat
7g carbs
30g protein
3g fiber
2g sugar alcohol

Mint whey + 1 cup FL Skim
2g fat
9g carbs
38g protein

Muscle Milk
4.5g fat
9g carbs
25g protein
5g fiber

Coffee + 1 cup FL Skim
6g carbs
13g protein

Tuna, 30g 0 sugar BBQ, Greek Yogurt, 40g blueberries, 70g strawberries, 16g PB Fit
3.5g fat
28g carbs
52g protein
4g fiber

Muscle Milk + 97g Apple & Celery
4.5g fat
23g carbs
25g protein
8g fiber

2 whole eggs, 3 servings egg whites, 2g spray, 40g peppers/onions, 28g fat free mozzarella, 1 slice 647 toast, 17g skinny girl strawberry jelly
12.5g fat
23g carbs
39g protein
13g fiber

Greek Yogurt + 10mg melatonin, 6oz shrimp
9g carbs
45g protein

2066 cals pre-fiber
38g fat
137g carbs
294g protein
45g fiber
10g sugar alcohol

1 Like
55

Nutrition for the day

Muscle Milk x2 + 0 sugar Monster
9g fat
24g carbs
50g protein
10g fiber
4g Erythritol

2 whole eggs, 4 servings egg whites, 2g spray, 28g fat free cheese, fish oil, glucosamine, wellness formula, 90g apple
14g fat
15g carbs
41g protein
2g fiber

Coffee + 1 cup FL Skim, Greek Yogurt, 16g PB Fit, 91g strawberries, EAAs + 6g creatine 2g fat
28g carbs
36g protein
3g fiber

Muscle Milk
4.5g fat
9g carbs
25g protein
5g fiber

Mint Whey + 1 cup FL Skim & gum
2g fat
11g carbs
38g protein
2g sugar alcohols

Tuna w/ mustard + Diet Green Tea
1.5g fat
1g carb
29g protein

7.8oz tilapia, 86g asparagus, franks red hot, 20mg melatonin
4g fat
7g carbs
39g protein

1,745 pre-fiber cals
37g fat
95g carbs
258 protein
20g fiber
2g sugar alcohol
4g Erythritol

1 Like
56

Wednesday March 22, 2023 (AM BW 170.4)

Push Day (Shoulders/Tri Focus) + Abs

Seated Military Press
45 2x8
95x6
115x4
135x9 (PR I think)

CG Bench Press
45x10
135x8
185x5
205x3
225 2x5 (easy and crisp but felt less stable after military press and having lost 5 lbs of water weight from the refeed. Kept a few reps in the tank)
Backoff set - 185x15

Seated Cable Tri Ext
50x15,10

Overhead Rope Ext
60x12
50x13

Cybex Side Lateral
70x10
80x8
Dropset 90x8 + 60x6 + 30x8 (PR)

Leg Raise
BW 2x20

Crunch
BW 2x20

1 Like
57

Nutrition

2 muscle milks
9g fat
18g carbs
50g protein
10g fiber

BCAAs, chocolate protein shake, glucosamine, wellness formula
3g fat
7g carbs
37g protein
3g fiber

Greek Yogurt, 73g blueberries, 16g PB Fit
2g fat
25g carbs
23g protein
2g fiber

8.4oz chicken, 3g spray, 50g peppers/onions, 15g sugar free bbq, 28g fat free cheese
4 fat
6g carbs
57g protein

Coffee + 2 cups Skim FL, chocolate protein shake
3g fat
17g carbs
56g protein
3g fiber

Gum x2, Greek yogurt, 47g strawberries, 16g PB Fit
2g fat
21g carbs
23g protein
2g fiber
4g sugar alcohol

2 slices 647 bread, 3 servings egg whites, 4g spray, 15g sugar free chocolate syrup, 2 tbsp sugar free syrup, diet green tea
5g fat
33g carbs
19g protein
16g fiber
4g sugar alcohol

Chocolate Protein Shake + 10mg Melatonin
3g fat
7g carbs
30g protein
3g fiber

1995 cals before fiber
31g fat
134g carbs
295g protein
39g fiber
8g sugar alcohol

1 Like
58

Thursday March 23, 2023 (AM BW 169.4 and waist getting under 32”)

Back/Hams/Glutes & Calves

Seated Leg Curl
50x10
70x8
90x6
110x4
125x8

Beltless Stiff Legged Deadlift
135x6
225x5
275x4
315x3
350x7 (pretty big PR on this variant)

Barbell Row
225x8,6 (PR)

MAG Wide Grip Lat Pulldown
115x10
145x8
175x6

Precor Unilateral Leg Curl
30x12
40x10
50x8

Seated Calf Raise
90x18,12

Abduction Machine
95x12
125x10
80x20

1 Like
59

Saturday March 25, 2023 (AM BW 173)

Chest/Biceps

Flat BB Bench (Flat Back/No Arch)
45x10
135x8
185x5
225x3
255x1
Top set - 275x2 (PR)
Backoff set - 255x4 (kept a rep or 2 in the tank; 1 rep shy of my PR from last week which was with no reps left in the tank)

Incline Smith Press
15x8
105x6
155x4
195x6 (2 plates per side; PR. Hit 4 reps on this last time I did it)

Decline HS Press
98x10
188x8
278x8 (3 plates per side; PR)

HS Pec Dec Fly
100x12
130x10
160x8

EZ Bar Cable Curl
60x12
80x8
100x6
135x10 (PR)

HS Preacher Curl
49x8
64x6
74x8

Incline DB Curl
20’s x22,12

1 Like
60

nice work on your pr’s

2 Likes