Approved Log Cutting Cycle Food Log sponsored by US-Pharmacies
- Thread starter Dopeless
- Start date
yrs I do use chat gpt..
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — NOVEMBER 1, 2026
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Total Rest: 6.5 hours
Weigh In: 191.6 lbs
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
Injection Schedule — EOD
Mon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ
Repeat rotation
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING
CHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Exercise #1 — Flat BB Bench Press
Warmup:
95 lbs x 20
135 lbs x 15
Set #1: 185 lbs x 10
Set #2: 235 lbs x 5
Set #3: 235 lbs x 4
Dropset: 135 lbs x 16
Exercise #2 — Machine Shoulder Press
Set #1: 290 lbs x 7.5
Set #2: 250 lbs x 9.5
Set #3: 250 lbs x 4
Dropset: 200 lbs x 5
Exercise #3 — Machine Dips
Set #1: 326 lbs x 6
Set #2: 296 lbs x 8.5
Exercise #4 — Superset
Lateral DB Raises / Incline DB Flys
Set #1:
22.5's x 12 / 37.5's x 17
Set #2:
22.5's x 10 / 45's x 14
Exercise #5 — Superset
Skull Crushers / Close-Grip Bench
Set #1:
60 lbs x 15 / 60 lbs x 25
Skull crushers were really bothering my elbows so I decided not to push it and switched exercises.
Alternate Exercise #5 — Superset
Tricep Pushdowns / Overhead Extensions
Set #1:
72.5 lbs x 12 / 57.5 lbs x 8
Set #2:
72.5 lbs x 9 / 57.5 lbs x 6.5
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Flat BB Bench Press
10/26: 235 lbs x 4
11/1: 235 lbs x 5
+1 rep at 235 lbs!
Machine Shoulder Press
Previous best logged:
270 lbs x 6 — 10/7
Today:
290 lbs x 7.5
+20 lbs and +1.5 reps!
New documented machine shoulder press PR!
Machine Dips
326 lbs x 6
296 lbs x 8.5
Lateral Raises
22.5's x 12
22.5's x 10
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — NOVEMBER 1
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
• 6 whole eggs
• 1 cup egg whites
• 349 g cooked yams
• 1 slice sourdough bread
Calories: ~977 kcal
Protein: ~74 g
Total Carbs: ~94 g
Net Carbs: ~84 g
Fiber: ~10 g
Fat: ~30 g
MEAL #2
• 278 g cooked chicken breast
• 347 g cooked yams
Calories: ~775 kcal
Protein: ~91 g
Total Carbs: ~71 g
Net Carbs: ~61 g
Fiber: ~10 g
Fat: ~11 g
MEAL #3 — BEEF RICE ALFREDO
• 550 g homemade beef rice Alfredo
• 1/2 cup cooked rice (~79 g)
Calories: ~858 kcal
Protein: ~87.8 g
Total Carbs: ~65.7 g
Net Carbs: ~62.4 g
Fiber: ~3.3 g
Fat: ~27.4 g
POST-WORKOUT MEAL
• 95 g cooked chicken breast
• 200 g cooked basmati rice
Calories: ~417 kcal
Protein: ~34.9 g
Total Carbs: ~56 g
Net Carbs: ~55.2 g
Fiber: ~0.8 g
Fat: ~4 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,027 kcal
Protein: ~288 g
Total Carbs: ~287 g
Net Carbs: ~262 g
Fiber: ~24 g
Fat: ~72 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 3,027 / 2,750
↳ 277 kcal over
Protein: 288 g / 240 g
↳ 48 g over
Total Carbs: 287 g / 300 g
↳ 13 g under
Fiber: 24 g / 30 g
↳ 6 g under
Fat: 72 g / 65 g
↳ 7 g over
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
First off, I want to apologize for not keeping up with my logs these last couple weeks. I've had A LOT going on in my personal life and I've been feeling pretty overwhelmed.
One thing I've noticed about myself is that when I get overwhelmed, the little free time I do have ends up getting wasted scrolling through social media. I guess it's my way of trying to shut my brain off and not think about everything going on.
But I caught myself doing it, and that's something I need to work on.
It's a new month and instead of wasting that time scrolling, I'm going to put it toward keeping up with my logs and interacting more with my USP teammates.
As for today's workout, I didn't get to train until after work and I REALLY didn't want to go. I was tired, only got 6.5 hours of sleep, and had absolutely no motivation to get in the gym.
But I made myself go anyway.
Funny thing is, once I got warmed up I actually started feeling pretty strong!
Managed to get 235 lbs for 5 reps on flat bench, which is one more rep than my last session.
Then I surprised myself on machine shoulder press with 290 lbs for 7.5 reps! That's a new PR compared to my previous best of 270 lbs for 6.
I did have to change things up toward the end because skull crushers were aggravating my elbows, so I switched over to cable work instead of pushing through the pain.
Nutrition was a little higher than planned today at 3,027 calories, but I also managed to get in 288 g of protein.
Overall, I'm glad I made myself go today.
I think the biggest thing I needed to remind myself is that I'm not always going to feel motivated. Sometimes I just have to show up and do the work anyway.
I've got some things I need to get back on track with, and keeping up with these logs is one of them.
New month, fresh start. Time to lock back in and be more consistent.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — NOVEMBER 1, 2026━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Total Rest: 6.5 hours Weigh In: 191.6 lbs━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
Injection Schedule — EODMon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ
Repeat rotation━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAININGCHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Exercise #1 — Flat BB Bench Press
Warmup:
95 lbs x 20
135 lbs x 15
Set #1: 185 lbs x 10
Set #2: 235 lbs x 5
Set #3: 235 lbs x 4
Dropset: 135 lbs x 16
Exercise #2 — Machine Shoulder Press
Set #1: 290 lbs x 7.5
Set #2: 250 lbs x 9.5
Set #3: 250 lbs x 4
Dropset: 200 lbs x 5
Exercise #3 — Machine Dips
Set #1: 326 lbs x 6
Set #2: 296 lbs x 8.5
Exercise #4 — Superset
Lateral DB Raises / Incline DB Flys
Set #1:
22.5's x 12 / 37.5's x 17
Set #2:
22.5's x 10 / 45's x 14
Exercise #5 — Superset
Skull Crushers / Close-Grip Bench
Set #1:
60 lbs x 15 / 60 lbs x 25
Skull crushers were really bothering my elbows so I decided not to push it and switched exercises.
Alternate Exercise #5 — Superset
Tricep Pushdowns / Overhead Extensions
Set #1:
72.5 lbs x 12 / 57.5 lbs x 8
Set #2:
72.5 lbs x 9 / 57.5 lbs x 6.5
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Flat BB Bench Press10/26: 235 lbs x 4
11/1: 235 lbs x 5
+1 rep at 235 lbs!
Machine Shoulder PressPrevious best logged:
270 lbs x 6 — 10/7
Today:
290 lbs x 7.5
+20 lbs and +1.5 reps!
New documented machine shoulder press PR! Machine Dips326 lbs x 6
296 lbs x 8.5
Lateral Raises22.5's x 12
22.5's x 10
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — NOVEMBER 1━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1• 6 whole eggs
• 1 cup egg whites
• 349 g cooked yams
• 1 slice sourdough bread
Calories: ~977 kcal
Protein: ~74 g
Total Carbs: ~94 g
Net Carbs: ~84 g
Fiber: ~10 g
Fat: ~30 g
MEAL #2• 278 g cooked chicken breast
• 347 g cooked yams
Calories: ~775 kcal
Protein: ~91 g
Total Carbs: ~71 g
Net Carbs: ~61 g
Fiber: ~10 g
Fat: ~11 g
MEAL #3 — BEEF RICE ALFREDO• 550 g homemade beef rice Alfredo
• 1/2 cup cooked rice (~79 g)
Calories: ~858 kcal
Protein: ~87.8 g
Total Carbs: ~65.7 g
Net Carbs: ~62.4 g
Fiber: ~3.3 g
Fat: ~27.4 g
POST-WORKOUT MEAL• 95 g cooked chicken breast
• 200 g cooked basmati rice
Calories: ~417 kcal
Protein: ~34.9 g
Total Carbs: ~56 g
Net Carbs: ~55.2 g
Fiber: ~0.8 g
Fat: ~4 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,027 kcal Protein: ~288 g Total Carbs: ~287 g Net Carbs: ~262 g Fiber: ~24 g Fat: ~72 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 3,027 / 2,750
↳ 277 kcal over
Protein: 288 g / 240 g
↳ 48 g over
Total Carbs: 287 g / 300 g
↳ 13 g under
Fiber: 24 g / 30 g
↳ 6 g under
Fat: 72 g / 65 g
↳ 7 g over
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
First off, I want to apologize for not keeping up with my logs these last couple weeks. I've had A LOT going on in my personal life and I've been feeling pretty overwhelmed.
One thing I've noticed about myself is that when I get overwhelmed, the little free time I do have ends up getting wasted scrolling through social media. I guess it's my way of trying to shut my brain off and not think about everything going on.
But I caught myself doing it, and that's something I need to work on.
It's a new month and instead of wasting that time scrolling, I'm going to put it toward keeping up with my logs and interacting more with my USP teammates.
As for today's workout, I didn't get to train until after work and I REALLY didn't want to go. I was tired, only got 6.5 hours of sleep, and had absolutely no motivation to get in the gym.
But I made myself go anyway.
Funny thing is, once I got warmed up I actually started feeling pretty strong!
Managed to get 235 lbs for 5 reps on flat bench, which is one more rep than my last session.
Then I surprised myself on machine shoulder press with 290 lbs for 7.5 reps! That's a new PR compared to my previous best of 270 lbs for 6.
I did have to change things up toward the end because skull crushers were aggravating my elbows, so I switched over to cable work instead of pushing through the pain.
Nutrition was a little higher than planned today at 3,027 calories, but I also managed to get in 288 g of protein.
Overall, I'm glad I made myself go today.
I think the biggest thing I needed to remind myself is that I'm not always going to feel motivated. Sometimes I just have to show up and do the work anyway.
I've got some things I need to get back on track with, and keeping up with these logs is one of them.
New month, fresh start. Time to lock back in and be more consistent.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Attachments
One thing I've noticed about myself is that when I get overwhelmed, the little free time I do have ends up getting wasted scrolling through social media. I guess it's my way of trying to shut my brain off and not think about everything going on.
It can happen. Buy a book on what you do here and use the time better. It'll still be a distraction but a useful one right?
It can happen. Buy a book on what you do here and use the time better. It'll still be a distraction but a useful one right?
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — NOVEMBER 2, 2026
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Total Rest: 7 hours
Weigh In: 191.0 lbs
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
Injection Schedule — EOD
Mon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ
Repeat rotation
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — HAMSTRINGS / GLUTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Exercise #1 — Romanian Deadlifts
Warmup:
225 lbs x 10
Set #1: 265 lbs x 8
Set #2: 315 lbs x 6
Set #3: 335 lbs x 4
Exercise #2 — Seated Leg Curls
Warmup:
130 lbs x 15
Set #1: 190 lbs x 10.5
Set #2: 190 lbs x 9.5
Set #3: 190 lbs x 8.5
Exercise #3 — Leg Press
Close / High Foot Placement
Warmup:
373 lbs x 10
Set #1: 553 lbs x 15
Set #2: 733 lbs x 10
Set #3: 733 lbs x 10
Exercise #4 — Hip Abduction Machine
Set #1: 160 lbs x 18
Set #2: 185 lbs x 15
Set #3: 210 lbs x 13
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
ROMANIAN DEADLIFTS
Previous logged session — 10/20:
235 lbs x 12
270 lbs x 6
Today:
265 lbs x 8
315 lbs x 6
335 lbs x 4
New documented RDL weight PR!
Previous highest logged RDL:
290 lbs x 4 — 10/4
Today: 335 lbs x 4
+45 lbs at the same rep count!
All today's RDLs were performed with free weights, not on the Smith machine.
LEG PRESS
553 lbs x 15
733 lbs x 10
733 lbs x 10
20 total reps at 733 lbs.
SEATED LEG CURLS
190 lbs x 10.5
190 lbs x 9.5
190 lbs x 8.5
28.5 total working reps.
HIP ABDUCTION
160 lbs x 18
185 lbs x 15
210 lbs x 13
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — NOVEMBER 2
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
• 4 whole eggs
• 1.5 cups egg whites
• 366 g cooked yams
• 15 g honey
Calories: ~859 kcal
Protein: ~72 g
Total Carbs: ~88 g
Net Carbs: ~77 g
Fiber: ~11 g
Fat: ~21 g
MEAL #2 — HOMEMADE BEEF ALFREDO
• 411 g homemade beef Alfredo
• 200 g cooked basmati rice
Calories: ~824 kcal
Protein: ~69 g
Total Carbs: ~88 g
Net Carbs: ~85 g
Fiber: ~3 g
Fat: ~21 g
MEAL #3 — HOMEMADE BEEF ALFREDO
• 411 g homemade beef Alfredo
• 200 g cooked basmati rice
Calories: ~824 kcal
Protein: ~69 g
Total Carbs: ~88 g
Net Carbs: ~85 g
Fiber: ~3 g
Fat: ~21 g
POST-WORKOUT MEAL
• 189 g cooked chicken breast
• 203 g cooked basmati rice
Calories: ~576 kcal
Protein: ~64 g
Total Carbs: ~57 g
Net Carbs: ~56 g
Fiber: ~1 g
Fat: ~7 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,083 kcal
Protein: ~274 g
Total Carbs: ~321 g
Net Carbs: ~303 g
Fiber: ~18 g
Fat: ~70 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 3,083 / 3,000
↳ 83 kcal over
Protein: 274 g / 240 g
↳ 34 g over
Total Carbs: 321 g / 330 g
↳ 9 g under
Fiber: 18 g / 30 g
↳ 12 g under
Fat: 70 g / 80 g
↳ 10 g under
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Trained after work again today, but luckily work was pretty slow so I wasn't nearly as run down as I usually am.
Today was hamstrings and glutes.
Started with Romanian deadlifts, and these were actual free-weight RDLs, NOT on the Smith machine.
Worked my way up to 335 lbs for 4 reps!
That's 45 lbs heavier than my previous logged best of 290 lbs x 4.
I actually felt like I could'vegone heavier, but I'm going to wait until I get my self a lifting belt before I really start pushing the weigh higher
Followed that up with seated leg curls, then close/high-stance leg presses and finished with hip abductions.
Now here's the part that's really messing with my head...
MY GIRLFRIEND LEG PRESSED THE SAME WEIGHT AS ME TODAY!!
And she's NATURAL!!
Actually, it's worse than that...
She's on TIRZEPATIDE, so she's not even eating all that much!!
CAN YOU BELIEVE THAT SHIT?! WTF!!
Meanwhile, I'm over here eating 3,000 calories a day trying to grow these legs, and she's matching my leg press numbers!
F it!! I. going for 9 plates next time
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — NOVEMBER 2, 2026━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Total Rest: 7 hours Weigh In: 191.0 lbs━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
Injection Schedule — EODMon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ
Repeat rotation━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — HAMSTRINGS / GLUTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Exercise #1 — Romanian Deadlifts
Warmup:
225 lbs x 10
Set #1: 265 lbs x 8
Set #2: 315 lbs x 6
Set #3: 335 lbs x 4
Exercise #2 — Seated Leg Curls
Warmup:
130 lbs x 15
Set #1: 190 lbs x 10.5
Set #2: 190 lbs x 9.5
Set #3: 190 lbs x 8.5
Exercise #3 — Leg Press
Close / High Foot Placement
Warmup:
373 lbs x 10
Set #1: 553 lbs x 15
Set #2: 733 lbs x 10
Set #3: 733 lbs x 10
Exercise #4 — Hip Abduction Machine
Set #1: 160 lbs x 18
Set #2: 185 lbs x 15
Set #3: 210 lbs x 13
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
ROMANIAN DEADLIFTSPrevious logged session — 10/20:
235 lbs x 12
270 lbs x 6
Today:
265 lbs x 8
315 lbs x 6
335 lbs x 4
New documented RDL weight PR!Previous highest logged RDL:
290 lbs x 4 — 10/4
Today: 335 lbs x 4
+45 lbs at the same rep count!
All today's RDLs were performed with free weights, not on the Smith machine.
LEG PRESS
553 lbs x 15
733 lbs x 10
733 lbs x 10
20 total reps at 733 lbs.
SEATED LEG CURLS
190 lbs x 10.5
190 lbs x 9.5
190 lbs x 8.5
28.5 total working reps.
HIP ABDUCTION
160 lbs x 18
185 lbs x 15
210 lbs x 13
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — NOVEMBER 2━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1• 4 whole eggs
• 1.5 cups egg whites
• 366 g cooked yams
• 15 g honey
Calories: ~859 kcal
Protein: ~72 g
Total Carbs: ~88 g
Net Carbs: ~77 g
Fiber: ~11 g
Fat: ~21 g
MEAL #2 — HOMEMADE BEEF ALFREDO• 411 g homemade beef Alfredo
• 200 g cooked basmati rice
Calories: ~824 kcal
Protein: ~69 g
Total Carbs: ~88 g
Net Carbs: ~85 g
Fiber: ~3 g
Fat: ~21 g
MEAL #3 — HOMEMADE BEEF ALFREDO• 411 g homemade beef Alfredo
• 200 g cooked basmati rice
Calories: ~824 kcal
Protein: ~69 g
Total Carbs: ~88 g
Net Carbs: ~85 g
Fiber: ~3 g
Fat: ~21 g
POST-WORKOUT MEAL• 189 g cooked chicken breast
• 203 g cooked basmati rice
Calories: ~576 kcal
Protein: ~64 g
Total Carbs: ~57 g
Net Carbs: ~56 g
Fiber: ~1 g
Fat: ~7 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,083 kcal Protein: ~274 g Total Carbs: ~321 g Net Carbs: ~303 g Fiber: ~18 g Fat: ~70 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 3,083 / 3,000
↳ 83 kcal over
Protein: 274 g / 240 g
↳ 34 g over
Total Carbs: 321 g / 330 g
↳ 9 g under
Fiber: 18 g / 30 g
↳ 12 g under
Fat: 70 g / 80 g
↳ 10 g under
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Trained after work again today, but luckily work was pretty slow so I wasn't nearly as run down as I usually am.
Today was hamstrings and glutes.
Started with Romanian deadlifts, and these were actual free-weight RDLs, NOT on the Smith machine.
Worked my way up to 335 lbs for 4 reps!
That's 45 lbs heavier than my previous logged best of 290 lbs x 4.
I actually felt like I could'vegone heavier, but I'm going to wait until I get my self a lifting belt before I really start pushing the weigh higher
Followed that up with seated leg curls, then close/high-stance leg presses and finished with hip abductions.
Now here's the part that's really messing with my head...
MY GIRLFRIEND LEG PRESSED THE SAME WEIGHT AS ME TODAY!!
And she's NATURAL!!
Actually, it's worse than that...
She's on TIRZEPATIDE, so she's not even eating all that much!!
CAN YOU BELIEVE THAT SHIT?! WTF!!
Meanwhile, I'm over here eating 3,000 calories a day trying to grow these legs, and she's matching my leg press numbers!
F it!! I. going for 9 plates next time
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY LOG — NOVEMBER 3, 2026
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Total Rest: 6.5 hrs
Weigh In: 191.8 lbs
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
Injection Schedule — EOD
Mon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ
Repeat rotation
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — REST DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
No training today.
8-hour shift at tire shop
7,000 steps
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — NOVEMBER 3
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
• 4 whole eggs
• 1.5 cups egg whites
• 1 low-carb protein tortilla
• 312 g cooked yams
Calories: ~822 kcal
Protein: ~77 g
Total Carbs: ~83 g
Net Carbs: ~60 g
Fiber: ~23 g
Fat: ~23 g
MEAL #2 — HOMEMADE BEEF ALFREDO
• 411 g homemade beef Alfredo
Calories: ~564 kcal
Protein: ~64 g
Total Carbs: ~32 g
Net Carbs: ~30 g
Fiber: ~2 g
Fat: ~20 g
MEAL #3
• 240 g cooked chicken breast
• 200 g cooked basmati rice
Calories: ~656 kcal
Protein: ~80 g
Total Carbs: ~56 g
Net Carbs: ~55 g
Fiber: ~1 g
Fat: ~9 g
MEAL #4
• 208 g cooked chicken breast
• 256 g cooked basmati rice
Calories: ~676 kcal
Protein: ~71 g
Total Carbs: ~72 g
Net Carbs: ~71 g
Fiber: ~1 g
Fat: ~8 g
SNACK — 21 CHOICES FROZEN YOGURT
• Oreo Cookie Magic #7
• Approximately 1/2 medium serving
Calories: ~300 kcal
Protein: ~6 g
Total Carbs: ~45 g
Net Carbs: ~44 g
Fiber: ~1 g
Fat: ~11 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,018 kcal
Protein: ~298 g
Total Carbs: ~288 g
Net Carbs: ~260 g
Fiber: ~28 g
Fat: ~71 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 3,018 / 3,000
↳ 18 kcal over
Protein: 298 g / 240 g
↳ 58 g over
Total Carbs: 288 g / 330 g
↳ 42 g under
Fiber: 28 g / 30 g
↳ 2 g under
Fat: 71 g / 80 g
↳ 9 g under
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
No gym today, just worked my 8-hour shift at the tire shop and got in about 7k steps.
Figured I'd give my legs a break after yesterday's workout.
Finished the day at 3,018 calories, pretty much right on my new 3,000 calorie goal. Protein was a little higher than planned but everything else was pretty close.
Even managed to squeeze in some frozen yogurt
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY LOG — NOVEMBER 3, 2026━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Total Rest: 6.5 hrs Weigh In: 191.8 lbs━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
Injection Schedule — EODMon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ
Repeat rotation━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — REST DAY━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
No training today.
8-hour shift at tire shop 7,000 steps━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — NOVEMBER 3━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1• 4 whole eggs
• 1.5 cups egg whites
• 1 low-carb protein tortilla
• 312 g cooked yams
Calories: ~822 kcal
Protein: ~77 g
Total Carbs: ~83 g
Net Carbs: ~60 g
Fiber: ~23 g
Fat: ~23 g
MEAL #2 — HOMEMADE BEEF ALFREDO• 411 g homemade beef Alfredo
Calories: ~564 kcal
Protein: ~64 g
Total Carbs: ~32 g
Net Carbs: ~30 g
Fiber: ~2 g
Fat: ~20 g
MEAL #3• 240 g cooked chicken breast
• 200 g cooked basmati rice
Calories: ~656 kcal
Protein: ~80 g
Total Carbs: ~56 g
Net Carbs: ~55 g
Fiber: ~1 g
Fat: ~9 g
MEAL #4• 208 g cooked chicken breast
• 256 g cooked basmati rice
Calories: ~676 kcal
Protein: ~71 g
Total Carbs: ~72 g
Net Carbs: ~71 g
Fiber: ~1 g
Fat: ~8 g
SNACK — 21 CHOICES FROZEN YOGURT• Oreo Cookie Magic #7
• Approximately 1/2 medium serving
Calories: ~300 kcal
Protein: ~6 g
Total Carbs: ~45 g
Net Carbs: ~44 g
Fiber: ~1 g
Fat: ~11 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,018 kcal Protein: ~298 g Total Carbs: ~288 g Net Carbs: ~260 g Fiber: ~28 g Fat: ~71 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 3,018 / 3,000
↳ 18 kcal over
Protein: 298 g / 240 g
↳ 58 g over
Total Carbs: 288 g / 330 g
↳ 42 g under
Fiber: 28 g / 30 g
↳ 2 g under
Fat: 71 g / 80 g
↳ 9 g under
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
No gym today, just worked my 8-hour shift at the tire shop and got in about 7k steps.
Figured I'd give my legs a break after yesterday's workout.
Finished the day at 3,018 calories, pretty much right on my new 3,000 calorie goal. Protein was a little higher than planned but everything else was pretty close.
Even managed to squeeze in some frozen yogurt
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY LOG — NOVEMBER 4, 2026
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Total Rest: 6 hrs
Weigh In: 192.0 lbs
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
Injection Schedule — EOD
Mon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ
Repeat rotation
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — REST DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Missed the gym today.
Had court in the morning and spent the rest of the day taking care of family responsibilities.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — NOVEMBER 4
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
• 4 whole eggs
• 1.5 cups egg whites
• 1/3 cup dry oatmeal (~27 g)
• 18 g honey
• 1 low-carb protein tortilla
Calories: ~696 kcal
Protein: ~76 g
Total Carbs: ~59 g
Net Carbs: ~42 g
Fiber: ~17 g
Fat: ~25 g
MEAL #2 — EL CAMICHIN RESTAURANT
• Beef and chicken combo molcajete
• Mexican rice
• Refried beans
• 3 corn tortillas
• 1/2 plate fish ceviche
Estimated Breakdown:
Beef/chicken molcajete: ~850 kcal
Mexican rice: ~220 kcal
Refried beans: ~180 kcal
3 corn tortillas: ~165 kcal
1/2 plate fish ceviche: ~180 kcal
Calories: ~1,595 kcal
Protein: ~116 g
Total Carbs: ~139 g
Net Carbs: ~120 g
Fiber: ~19 g
Fat: ~65 g
Restaurant macros are estimated.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,291 kcal
Protein: ~192 g
Total Carbs: ~198 g
Net Carbs: ~162 g
Fiber: ~36 g
Fat: ~90 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 2,291 / 3,000
↳ 709 kcal under
Protein: 192 g / 240 g
↳ 48 g under
Total Carbs: 198 g / 330 g
↳ 132 g under
Fiber: 36 g / 30 g
↳ 6 g over
Fat: 90 g / 80 g
↳ 10 g over
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Well, today was a BIG day for me!!
Had to go to court this morning and I GOT CUSTODY OF MY DAUGHTER!!
She's 4 years old and definitely a handful lol but I love that little girl more than anything!
Spent the rest of the afternoon getting her moved into my place, doing chores, homework and just getting everything situated.
Didn't make it to the gym today and my nutrition was a little off, but I think I had a pretty good excuse this time lol.
Now I gotta figure out how to balance training, working full time and being a single dad.
It's definitely gonna take some adjusting, but I know it's possible.
My schedule might be changing but my goals haven't. Just gotta figure out a new routine that works for both of us.
For now I'm just happy to have my little girl home with me!
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY LOG — NOVEMBER 4, 2026━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Total Rest: 6 hrs Weigh In: 192.0 lbs━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
Injection Schedule — EODMon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ
Repeat rotation━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — REST DAY━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Missed the gym today.
Had court in the morning and spent the rest of the day taking care of family responsibilities.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — NOVEMBER 4━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1• 4 whole eggs
• 1.5 cups egg whites
• 1/3 cup dry oatmeal (~27 g)
• 18 g honey
• 1 low-carb protein tortilla
Calories: ~696 kcal
Protein: ~76 g
Total Carbs: ~59 g
Net Carbs: ~42 g
Fiber: ~17 g
Fat: ~25 g
MEAL #2 — EL CAMICHIN RESTAURANT• Beef and chicken combo molcajete
• Mexican rice
• Refried beans
• 3 corn tortillas
• 1/2 plate fish ceviche
Estimated Breakdown:
Beef/chicken molcajete: ~850 kcal
Mexican rice: ~220 kcal
Refried beans: ~180 kcal
3 corn tortillas: ~165 kcal
1/2 plate fish ceviche: ~180 kcal
Calories: ~1,595 kcal
Protein: ~116 g
Total Carbs: ~139 g
Net Carbs: ~120 g
Fiber: ~19 g
Fat: ~65 g
Restaurant macros are estimated.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,291 kcal Protein: ~192 g Total Carbs: ~198 g Net Carbs: ~162 g Fiber: ~36 g Fat: ~90 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 2,291 / 3,000
↳ 709 kcal under
Protein: 192 g / 240 g
↳ 48 g under
Total Carbs: 198 g / 330 g
↳ 132 g under
Fiber: 36 g / 30 g
↳ 6 g over
Fat: 90 g / 80 g
↳ 10 g over
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Well, today was a BIG day for me!!
Had to go to court this morning and I GOT CUSTODY OF MY DAUGHTER!!
She's 4 years old and definitely a handful lol but I love that little girl more than anything!
Spent the rest of the afternoon getting her moved into my place, doing chores, homework and just getting everything situated.
Didn't make it to the gym today and my nutrition was a little off, but I think I had a pretty good excuse this time lol.
Now I gotta figure out how to balance training, working full time and being a single dad.
It's definitely gonna take some adjusting, but I know it's possible.
My schedule might be changing but my goals haven't. Just gotta figure out a new routine that works for both of us.
For now I'm just happy to have my little girl home with me!
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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