Transition to Bodybuilding: Journey to Jacked

Training Training Logs
101

Walked 2 miles in 32:15 earlier. The first mile was in 15:40.

Tracking nutrition after not doing so since vacation (other than protein). If it says anything I’ve stayed 175-176 while eating a lot more than I have today so as I bring down the calories I’m sure the weight will strip back off quickly without going into very low carb territory immediately like I did before vacation. I’ll get down to low carbs (under 100) again but I’m not going to force it if the weight comes off fast first (my NEAT must be sky high after a few weeks of maintenance because I ate 3000+ cals today and am still hungry as if I was under 2000):

30g Fruity Pebbles, 1 cup 2% FL, chocolate protein shake, EAAs, glucosamine, krill oil
10g fat
38g carbs
53g protein
3g fiber

80g oats, 1 cup 2% FL, 85g blueberries, 16g PB Fit, chocolate protein shake x2, EAAs
18.5g fat
86g carbs
100g protein
15g fiber

4 whole eggs, 92g egg whites, 5g spray, 58g fat free mozzarella, 6.4oz salmon, 20g ketchup, 2 slices 647 bread, 34g sugar free spread, 1 slice bread, 20g jelly, 32g PB, 100g Apple
46g fat
106g carbs
103g protein
28g fiber

Complete Cookie + Melatonin
12g fat
61g carbs
16g protein
10g fiber

3030 cals
86.5g fat
291 carbs
272g protein
56g fiber

2 Likes
102

Monday April 24, 2023 (AM BW 173.4; holy cow after a 3k calorie day resuming tracking all my macros I had a 3 lb drop)

Leg Day (Ham/Glute Focus)

Unilateral Precor Leg Curl
20x10
30x10
40x10
50x8

Beltless Stiff Legged Deadlift
135x6
225x5
315x3
365x6 (big PR)
315x6

Glute Leg Press
3pps x8
4pps + 25’s x6
4pps x25 (PR or tied a PR)

Body Master Leg Extension
100x12
130x10
160x12

Adduction Machine
80x12
90x8

Abductor Machine
65x10
50x12

Cybex Standing Calf Raise
120x8
160x6
200x6

2 Likes
103

Mowed the lawn this evening so counting that as my cardio. Took around 30 minutes.

Nutrition:

40g oats, 1/2 cup FL 2%, 35g blueberries, 16g PB Fit, glucosamine, krill oil, EAAs, chocolate protein shake
13g fat
47g carbs
57g protein
7g fiber

Chocolate protein shake, Greek yogurt, 8g PB Fit, 35g blueberries
4g fat
21g carbs
49g protein
3g fiber

8oz taco seasoned chicken, 2 taco shells, 35g low fat sour cream, 30g fat free mozzarella, 60g salsa, 100g apple
7.5g fat
63g carbs
65g protein
3g fiber

Poptart pieces, 40g oats, 1/2 cup lactaid, 85g strawberries, 32g PB
21.5g fat
75g carbs
16g protein
7g fiber

8oz taco seasoned chicken, 2 taco shells, 170g peppers/onions, 35g low fat sour cream, 30g fat free mozzarella, 65g salsa
8g fat
55g carbs
65g protein
2g fiber

36g fruity pebbles, 1 cup 2% lactaid
6g fat
43g carbs
8g protein

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

2971 cals
63g fat
311g carbs
290g protein
25g fiber

2 Likes
104

Tuesday April 25, 2023 (AM BW 173.4)

Back/Biceps & Abs

Free Motion One Arm Lat Pulldown
70x10
100x8
130x8
160x6

Weighted Pull-up
BWx5
BW + 25 x4
BW + 45 x4 (around a PR)
BWx15 (haven’t done this many in awhile due to left bicep tendon and right shoulder feeling achy beyond 10 reps; happy with this. Best ever was 22-23 many years ago and best ever around this Bodyweight was 18)

Straight Arm Rope Pulldown (FST-7; 30 sec rest)
20x15
30x12
42.5 x12
50x10
57.5 x8
65x6
50x10

EZ Bar Curl (I believe the bar is 15 lbs versus the 30 lb bar I typically use)
55x8
65x8
85x6
105x6 (PR)

Seated DB Curl
25’s x8
35’s x10
27.5’s x10

Weighted Crunch
BW + 10 behind head 2x15

2 Likes
105

PM Cardio walked >2 miles 35:15. First mile was in 16:27 but my calves and shins were really aching so the second mile was quite a bit slower.

Nutrition:

40g oats, 4oz 2% lactaid, 35g blueberries, 16g PB Fit, Chocolate Protein Shake
12g fat
48g carbs
47g protein
9g fiber

36g Cheerios, 8oz 2% fairlife, chocolate protein shake, glucosamine, krill oil
10g fat
41g carbs
46g protein
6g fiber

2 Graham crackers + green yogurt
3g fat
31g carbs
17g protein
4g fiber

5.8oz taco seasoned chicken, keto wrap, taco wrap, 66g salsa, 35g light sour cream, 36g fat free mozzarella, 122g peppers/onions, 60g apple
5g fat
56g carbs
67g protein
14g fiber

Peanut protein bar
12g fat
15g carbs
10g protein
6 fiber

32g PB, 18g sugar free spread, 2 slices bread, 8oz 2% lactaid
22g fat
57g carbs
21g protein
4g fiber

5 whole eggs, 3g cooking spray, 28g fat free mozzarella, 7.2oz tilapia, 50g ketchup, 140g mixed fruit (strawberries, peaches, mango, pineapple), 77g baked fries, melatonin, 2 diet green teas
33g fat
53g carbs
80g protein

3229 cals
97g fat
301g carbs
288g protein
43 fiber

3 Likes
106

Wednesday April 27, 2023 (AM BW 173.8)

Push Day (Shoulder/Tri Focus)

Smith Military Press
15x8
105x6
135x4
165x4
195x3 (PR; 2 plates per side. This was more upright than before as well than the last time I hit 2 plates for 2 reps so pretty big PR then)
155x10 (PR)

Decline CG Smith
105x8
155x8
195x6
245x4 (PR)
195x10 (PR in name only)

Overhead Rope Ext (45 sec rest)
60x12
70x10
80x8
90x6 (PR)

Superset
DB Side Lateral 25’s x20,12
Rear Delt Fly 130 x20,12

Felt very tired when I woke up but once I got to the gym I was energized. I started taking Yohimbine HCI as a new supplement and stimulant this week; I’ve reduced my caffeine intake significantly too. Lifting from home is convenient but the drive to the gym gives me time to wake up whereas at home if I stay in the house I don’t become alert for my workout even if I have a good workout.

My left shoulder felt a little wonky during warmups of smith military but I did some more dynamic stretching between warmups and it was fine on my working s s.

2 Likes
107

Yesterdays macros:

3091 cals
79g fat
238g carbs
357g protein
47g fiber

This morning’s workout:

Leg Day (AM BW 173.4)

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

Cybex Leg Extension
90x10
120x8
150x6
180x12

Cybex Hack Squat
165x8 (1 plates per side)
215x6
255x4 (2 plates per side)
285x6 w/ wraps
315x5 w/ wraps (PR)
345x6 w/ wraps (PR; 3 plates per side)

Icarian Lying Leg Curl
100x12
130x10

Seated Calf Raise
90x12
135x8

Right knee hurt on hack squats from the very first warmup set. The weights didn’t feel heavy but I wrapped my knees which made my knee feel 100% and I was able to blast through some PRs since the last time I did hacks with wraps.

2 Likes
108

PM cardio

Walked 2 miles in 36:12 pushing my kids in a wagon.

Nutrition

Chocolate protein shake + 2 Graham crackers
5g fat
30g carbs
32g protein
5g fiber

36g Fruity pebbles, 1 cup 2% FL, Quest birthday cake protein bar, krill oil, glucosamine
14g fat
63g carbs
34g protein
12g fiber
9g sugar alcohols

2 reeces cookies
18g fat
52g carbs
4g protein

1.5 lbs taco seasoned chicken, can of green beans, 2 taco shells, 30g sour cream, 90g salsa, 58g fat free mozzarella, Greek yogurt, 1 Graham cracker, 8g pb fit
10g fat
81g carbs
171g protein
7g fiber

36g frosted cheerios, 1 cup 2% lactaid, 50g blueberries, 16g PB, chocolate protein shake
17g fat
60g carbs
44g protein
8g fiber

14g butter, 2 whole eggs, 92g egg whites, 30g fat free mozzarella, 1 slice toast w/ 18g sugar free spread, 4.5oz ham + 1 slice American cheese on 1 slice bread, melatonin
28g fat
43g carbs
60g protein
7g fiber

Chocolate protein shake
3g fat
5g carbs
30g protein
3g fiber

3709 cals
97g fat
334g carbs
375g protein
42g fiber

2 Likes
109

Saturday April 29, 2023 (AM BW 172.2)

Chest & Arms

Flat BB Bench
45x10
135x8
185x5
225x4
255x2
275x3 (just BARELY missed 4 due to a misgroove towards the top of the rep. Reps 1-3 were easy and if anything if I stopped at rep 3 I would’ve called it an @7.5 RPE set. Crazy how poor the misgroove was. The bar went out in front of my stomach almost on that rep. I also wasn’t breathing throughout the set)
Backoff set - 245x6

Incline HS Press
98x8
188x6
238x6
258x6 (failed 7; close PR)

HS Flat Chest Press (Pin Select)
135x8
165x8

Epic Pec Dec Fly
100x8
130x6
(Right shoulder felt achy on this so cut it here and instead of a push day I turned it into a chest/arms session with minimal arm work after this)

Epic Tri Extension
70x10
60x10

Epic Preacher Curl
40x10
60x8
80x6

Long Rope Pushdown
40x12
50x10

2 Likes
110

Yesterdays macros

2413 cals
60.5g fat
228g carbs
239g protein
41g fiber
10g sugar alcohols

Also walked 1.5 miles pushing all of my kids in a wagon in 28 mins

1 Like
111

Sunday April 30, 2023 (AM BW 172.2)

Legs (Glute/Ham Focus)

Deadlift
135x8
225x5
275x4
315x3
365x2 (add belt)
405x6 (big PR; had another 2 reps in the tank probably if I wanted to destroy myself but cut it here since it’s 2 more reps than last time I hit did this AMRAP and I’ve had other bodyparts ache lately so stopped while I was ahead. It felt like a more difficult set than it looked though)

Front Squat
45x6
135x5
185x3
225x3 (add belt; deepest squat variant I can perform with maximum knee flexion)

Cybex Leg Press
3pps x10
4pps x8
5pps x6
4pps x20 (deeper)

Hamflexor Unilateral Leg Curl
40x10
30x10

Cybex Standing Calf Raise
100x12
140x8
60x12

Abductor Machine
60x20
70x10

2 Likes
112

nice work

1 Like
113

Thank you!

1 Like
114

Todays nutrition

40g oats, 4oz 2% lactaid, 16g PB Fit, 80g strawberries, chocolate protein shake, krill oil, EAAs
13g fat
58g carbs
60g protein
10g fiber

Complete cookie, chocolate protein shake, yogurt, 8g PB Fit, 35g mixed berries
16g fat
78g carbs
65g protein
13g fiber

1 bag Protein nacho cheese pops
8g fat
4g carbs
42g protein

1 tbsp avocado oil, 6oz shrimp, 50g mushrooms, 50g green peppers, 50g onions, 9g taco seasoning, 34g sour cream, 30g fat free mozzarella, 35g salsa, 2 keto taco wraps, 1 regular taco wrap, 89g apple
19.5g fat
58g carbs
45g protein
13g fiber

1 slice 647 toast, 17g sugar free spread, chocolate protein shake, melatonin, 3 sticks of gum
4g fat
32g carbs
32g protein
15g fiber
6g sugar alcohols

2436 cals before fiber
60g fat
230g carbs
244g protein
51 fiber
6g sugar alcohols

1 Like
115

Monday May 1, 2023 (AM BW 171.8)

Pull Day + Abs

One Arm Lat Pulldown
70x10
100x8
130x8
160x8 (2 more reps than last week)

Pull-up
BWx5
BW + 25 x3
BW + 35 x5

Chest Sup T-Bar Row
1 plate + Machine x8
2 plates + Machine x8
3 plates + Machine x9 (around a PR)

Straight Arm Rope Pulldown (FST-7)
60x15
80x12
100x10
120x8
90x10
70x12
50x15

Cybex Rear Delt Fly
90x10
120x8
150x8
130x8

Seated DB Curl
25’s x8
35’s x6
40’s x8 (PR)
30’s x12

V-up
BWx20,15

Weighted Crunch
BW + 10 lbs behind head 2x10

Had a very nice Lat/back pump after this.

1 Like
116

Been very busy with work but got down to 168.4 this morning! Big time low. Used this evening as a refeed for tomorrows delayed leg workout. Yesterday I did hit shoulders and triceps which the workout is below:

Close Grip Bench Press
45x10
135x8
185x6
205x4
225x2
245x1
250x6
185x12

HS BTN Press
100x10
150 2x8

HS Dip
144x8
184x6
234x10

Overhead Rope Extension
70x10
90x8 (PR)
60x12

Nautilus Nitro Pro Plus
Dropset 80x12 + 35x12
Dropset 65x8 + 35x8

1 Like
117

Friday May 5, 2023 (AM BW 170.8)

Leg Day (Quad focused)

Standing Calf Raise
100x8
140x8
180x6
80x8-10

Seated Calf Raise
90x10,8

Startrac Leg Extension
90x10
135x8
Dropset 180x8 + 90x12

Cybex Hack Squat
165x8
255x6
305x6 (deepest I’ve ever gotten with no pain. I wore running shoes. Also close to tying a PR without wraps. I’d consider this a PR due to depth)
225x10

Cybex Squat/Leg Press
4pps x10
5pps x12 (deep)

Cybex Seated Leg Curl
70x10
90x10
110x8

1 Like
118

Saturday May 6, 2023 (AM BW 169.6)

Back/Biceps & Abs

Nautilus One Arm Lat Pulldown
45x10
90x8
115x6
135x6
160x6 (monster PR on this machine)
135x8 (PR)

Barbell/Yates Row
135x8
225x6
250x5
275x6 (PR; 6th rep wasn’t really full but still a big PR)
225x10 (PR)

Cable Row
130x10
160x8
190x6

Wide Grip Lat Pulldown
100x12
115x8
85x12
(45 sec rest)

Cybex Rear Delt Fly
90x10
125x8
160x0?… machine felt like it got stuck on something
Dropset 135x5 + 110x7 (failed 8)

Standing DB Curl
30’s x8
40’x x6
50’s x5 (only one dumbbell available so it felt weird not holding another)

EZ Bar Preacher Curl
50x10,8
40x10
(45 sec rest)

Rope Hammer Curl
60x12
70x8
50x12
(30-45 sec rest)

Free Motion Crunch
50x12
70x8

Hanging Leg Raise
BWx20
BW + 20 lb DB x10
BW + 10 lb DB x10
(First time doing these weighted, it felt great)

1 Like
119

It’s been a crazy work week but I’ve been sticking to my macros and getting training in. Average calorie intake pre fiber is 2300ish cals but after fiber it’s around 2100. Protein is still 240-275 on average, some days a lot higher. I’ve been tracking each day texting it to my phone but since I haven’t posted I won’t clog my log with several days worth of food. I will do that with training though.

Sundays workout was a chest focused push session:

Incline BB Bench
45 2x6
135x6
165x6
195x4
225x3
205x6 (PR in name only)

HS Flat Bench
97x8
187x6
237x6
256x6 (PR)

Weighted Dip
BWx8
BW + 45 x8
BW + 90 x5 (PR)

Incline Cable Fly
40x12
50x10
60x8
45x8
35x8

Cable Y Raise
20x12
30x10
Dropset 40x3 (failed 4) + 35x3 + 30x2

Rope Pushdown
40x12
50x8
30x12
20x13

Donkey Calf Raize
140x10
180x8
200x8
100x10

Hoist Crunch
105x12
145x12
185x15 (5 normal, 5 left twist, 5 right twist)
225x8

1 Like
120

Tuesdays workout

Legs (AM BW 168.8)

24" Box Jump
BW 3x2

Trap Bar Deadlift
135x5
225x4
315x3
405x2
455x1 (add belt)
480x1 (PR)
500x1 (mega PR and it moved easy)
405x10 (mega PR)

Seated Leg Curl
50x10
70x10
90x8
110x11 (absolute failure)
95x12

Arsenal Strength Pendulum Squat
20 + machine x10
50 + machine x8
70 + machine x6
90 + machine x6 (PR)
(This machine is so difficult)

Seated Calf Raise
45x12
90x10
135x8
180x6 (PR)
90x15

Life Fitness Abductor Machine
60x12
75x10
90x8
100x7 (PR)

Life Fitness Adductor Machine
50 2x15

Free Motion Abs
45x20
60x20
70x15 (PR)

3 Likes