Steve's Log

[simplesteve]

Ok, I'm going to try to keep this updated once a week. I will also be trying to put up new pics and measurments once a month.
Starting Weight and Measurements were taken on January 13th 2019.


*Non-Pumped Measurments
L-Bicep: 15.5" R-Bicep: 15.5" (R-Bicep Actually 15 5/8ths)
L-Forarm: 11.75" R-Forarm: 12.5"
L-Thigh: 21.75" R-Thigh: 22.25"
L-Calf: 15" R-Calf: 15.5"
Chest: 44"
Waist: 34.25"
Weight: 185.4LB
Body Fat: 17.9%


I have Written down my goal for one year to basically increase everything in size and weight by about 15%


My Daily Diet Goals Consist of aiming for 3750-4250 Calories, 750-1000G Carbs, 50-100G Fat, 100-200G protein.

WED: 1-30-19
Weight: 197.8LB
Calories: 3,700
Protein: 160G
Fat: 8g
Carbs: 528g

* Today was Arm Day, Went to Gym Twice and got a great pump Measured Biceps 30mins after a Full pump and R-Bicep = 17" L-Bicep= 16.5"

Thurs: 1-31-19 - Rest Day. ABS and Cardio
Calories: 4,300
Protein: 186g
Fat: 65g
Carbs:651g


Fri: 2-1-19 Leg Day
Calories: 4,000
Protein: 168g
Fat: 64g
Carbs: 563g

*Leg Day Today but also through in 3 sets of Leg Raises for the abs.
* 1 liter of Mountain Dew. (My Vice)

SAT 2-2-19: Chest Day
Calories: 4,210
Protein: 188g
Fat: 66g
Carbs:739g

* Double Chest Day/ Tested the waters a little bit and was able to get 270LB flat bench on the smith machine for 5 Reps. Next week I Will Try for 280.
Incline Dumbells I was able to use the 80LBers. Next Week I will Try for the 90LBers.
Got the Wife to come to gym and work on some chest today as well.

Sun 2-3-19: Back Day
Weight:198.4LB
Calories: 3,600
Protein: 136g
Fat:8g
Carbs: 725g

*Double Gym today did Back twice.

Mon 2-4-19: Rest day ABS & Cardio
Calories:4,820
Protein: 220g
Fat:66g
Carbs: 889

*Rest Day but Calories were overloaded a bit.
1 liter of mountain dew

Tues 2-5-19: Arms
Calories: 4,300
Protein: 212g
Fat: 66g
Carbs: 739g

*Double Gym Today. Switched Arms today for Shoulders tomorrow. Rest Days will be on Mon & Thursdays. Tuesday Arms, Wed Shoulders, Friday Legs, Sat Chest, Sun Back.

 

[Spongy]

Thank you for doing this. Just out of curiosity why so high on carbs and on the lower side of protein?

 

[simplesteve]

The protein I am aiming for .5 to 1 gram per pound. thats why I have the 100-200g
The Carbs I read were good for bulking up and energy. Since I'm going to the gym twice a day and trying to bulk up I figured the Carbs would help.

 

[DF]

If it were me I'd shoot for about 200g of protein. Then fill in the rest with carbs & fat.

 

[Spongy]

If it were me I'd shoot for about 200g of protein. Then fill in the rest with carbs & fat.

I'm gonna second this. 200 is a good starting point and you can adjust from there. Carbs certainly aren't the enemy but I usually run my clients at no more than 500g, even when bulking. More often in the 200-400 range unless insulin is involved.

Looking forward to the log Steve!

 

[Straight30weight]

I'm gonna second this. 200 is a good starting point and you can adjust from there. Carbs certainly aren't the enemy but I usually run my clients at no more than 500g, even when bulking. More often in the 200-400 range unless insulin is involved.

Looking forward to the log Steve!

would you suggest he eat less carbs and more fat?

 

[Spongy]

would you suggest he eat less carbs and more fat?

Yes. Fat seems in the low side and I could see having some issues down the road.

You do you by all means as all bodies are different and ultimately you will know your body better than any of us.

If you wanna try something a bit different you could try:

500g carb
250g protein
100g fat

I think you'll find your energy levels stay the same and you'll begin to have more efficient recovery.

 

[daddyboul]

Ok, I'm going to try to keep this updated once a week. I will also be trying to put up new pics and measurments once a month.
Starting Weight and Measurements were taken on January 13th 2019.


*Non-Pumped Measurments
L-Bicep: 15.5" R-Bicep: 15.5" (R-Bicep Actually 15 5/8ths)
L-Forarm: 11.75" R-Forarm: 12.5"
L-Thigh: 21.75" R-Thigh: 22.25"
L-Calf: 15" R-Calf: 15.5"
Chest: 44"
Waist: 34.25"
Weight: 185.4LB
Body Fat: 17.9%


I have Written down my goal for one year to basically increase everything in size and weight by about 15%


My Daily Diet Goals Consist of aiming for 3750-4250 Calories, 750-1000G Carbs, 50-100G Fat, 100-200G protein.

WED: 1-30-19
Weight: 197.8LB
Calories: 3,700
Protein: 160G
Fat: 8g
Carbs: 528g

* Today was Arm Day, Went to Gym Twice and got a great pump Measured Biceps 30mins after a Full pump and R-Bicep = 17" L-Bicep= 16.5"

Thurs: 1-31-19 - Rest Day. ABS and Cardio
Calories: 4,300
Protein: 186g
Fat: 65g
Carbs:651g


Fri: 2-1-19 Leg Day
Calories: 4,000
Protein: 168g
Fat: 64g
Carbs: 563g

*Leg Day Today but also through in 3 sets of Leg Raises for the abs.
* 1 liter of Mountain Dew. (My Vice)

SAT 2-2-19: Chest Day
Calories: 4,210
Protein: 188g
Fat: 66g
Carbs:739g

* Double Chest Day/ Tested the waters a little bit and was able to get 270LB flat bench on the smith machine for 5 Reps. Next week I Will Try for 280.
Incline Dumbells I was able to use the 80LBers. Next Week I will Try for the 90LBers.
Got the Wife to come to gym and work on some chest today as well.

Sun 2-3-19: Back Day
Weight:198.4LB
Calories: 3,600
Protein: 136g
Fat:8g
Carbs: 725g

*Double Gym today did Back twice.

Mon 2-4-19: Rest day ABS & Cardio
Calories:4,820
Protein: 220g
Fat:66g
Carbs: 889

*Rest Day but Calories were overloaded a bit.
1 liter of mountain dew

Tues 2-5-19: Arms
Calories: 4,300
Protein: 212g
Fat: 66g
Carbs: 739g

*Double Gym Today. Switched Arms today for Shoulders tomorrow. Rest Days will be on Mon & Thursdays. Tuesday Arms, Wed Shoulders, Friday Legs, Sat Chest, Sun Back.

As others have said the carbs are def on the high side, you want to watch your insulin resistance depending on your age and especially if you are running test, also I find it interesting that you are taking more carbs on your arm days and off days, usually your daily intake of carbs is higher when working the larger muscle groups. Glad to see this though, it helps us and you a lot.

 

[simplesteve]

2-6-2019

No Pump Photos 2-6-2019

 

[simplesteve]

I'll Deffinently Try it I'm probably going to stick with this till I reach about 215Lbs then start to tweak it a little bit. I was just locked up for a while so I didn't really have much of a option to decide on my nutriants so this is my first run.

I Haven't run anything as far as anabolics and am still probably a ways out till I am able. But I do know I want to do a Test E Cycle for about 10-12 Weeks at 400-500mg When I do get the Chance.

Like I said I'm not opposed to tweaking stuff as I go along, and thank you for the advice. Oh and as far as how much protein or carbs I had on arm day, It just ended up that way and that's how I had it recorded.

 

[Jin]

That upper back has the potential to be pretty knarley. Great staring point Steve. Kick some ass.

 

[Trump]

I interested in following this log keep it up steve

 

[snake]

Give it hell Steve!

I think 200g of protein will do you well each day; I prefer a steady feed on this. 4k cals a day is a lot for you so keep an eye on your midsection.

 

[simplesteve]

Ok, So not quite a full Week but I just woke up and did my non-pumped measurements for the month. Figured I would just get this posted now.​

Wed 2-6-19: Shoulders
Calories: 4,410
Protein: 220g
Fat: 66g
Carbs: 765g

*No double gym today.
*Finished with the Force Factor Prime HGH secretion activator Pills. Not going to buy anymore, Waste of money I think.

• 
  [*=1]Rear Delt Flyes on Machine -4 Set / 12-18 Rep (140LB)
  [*=1]Overhead DumbBell Press - 4 Set / 9-12 Rep ( 55LB DumbBells) will Try for 60’s next week
  [*=1]Cable for side Delt / Leaning - 5 Set / 15-20 Rep (10LB) will try for 15 and 12/15 reps next week
  [*=1]Shoulder Shrugs / Smith5 Set / 15-25 Rep (250Lb) will try for 8/12 reps at 325 Lb next week
  [*=1]Rear Delt Dumbbell Flyes4 set/ 15-20 reps (15Lb) Will try for 12/15 reps with 20 Lbers next week
  [*=1]Shoulder Press on Smith4 sets 5-8 reps (170lb) will try for175lb next weekwith same reps.

Thursday 2-7-19: Rest / Cardio
Weight: 199.8lb
Calories: 3,800
Protein: 168g
Carbs: 665g
Fat: 68g

• 
  [*=1]Treadmill 1 mile @ 5 mph HR=161
  [*=1]Leg raises 3 sets / 25 reps
  [*=1]Dumbbell obliques 3 sets / 15 reps
  [*=1]Trunk twist on cables - 2 sets
  [*=1]5 miles on exercise bike keeping heart rate in 140s

1 litre mountain dew

Friday 2-8-19: Leg
Weight: 199.4lb
Calories: 4,635
Protein: 204g
Carbs: 842g
Fat: 70g

• 
  [*=2]Leg press: 360 8 reps
  [*=2]Dumbbell Lunges 3 sets / 10 reps each leg 25LB Dumbbells
  [*=2]Leg curls: 1 set / 6 reps = 190 lb 2 sets / 9 reps 175lb
  [*=2]Hip thing: 3 sets / 15 reps full stack
  [*=2]Standing calf raises: 3 sets / 18 reps 290 lb will try for340Lb Next week

1 can mountain dew

Night Gym

• 
  [*=2]Leg Extensions: 3 sets / 15 reps 145lbNext week 175LB
  [*=2]Thigh Squeezer: 3 sets / 25 reps 170lb (full stack)
  [*=2]Squats: 3 sets / 7 reps 225 lb & 1 more set 135lb 15 reps
  [*=2]Sitting Calf Raises: 3 sets / 8 reps 180lb

Sat 2-9-19: Chest
Calories: 3,685
Protein: 187g
Carbs: 606g
Fat: 58g

• 
  [*=2]Bench Press4 sets / 8 reps 225 lb (1 rep max found at 275)
  [*=2]Dumbbell Incline3 sets / 9 reps 75 lb
  [*=2]Fly Dumbbell 3 sets / 18 reps 20 lb
  [*=2]Hammer Strength3 sets / 9 reps 174 lb
  [*=2]Cable Fly Low/High3 sets / 20 reps 20 lb (NEXT WEEK 25LB)
  [*=2]Cable Fly3 sets / 20 reps 20 lb (NEXT WEEK 25LB)
  [*=2]Cable Fly High/Low3 sets / 20 reps 20 lb (NEXT WEEK 25LB)

*Downloaded the MyFitnessPal App. (found referenced in another’s log, and so far the app works great and allows me to do my counting a lot easier.)

Sun 2-10-19: Back
Calories: 3,918
Protein: 165g
Carbs: 781g
Fat: 13g

• 
  [*=2]Dumbbell Rows:3 sets / 12 reps 75 lb
  [*=2]Lat Pull: 3 sets / 10 reps 180 lb
  [*=2]Low Row: 3 sets / 12 reps 180 lb
  [*=2]Wolverines Low/High:3 sets / 15 reps 15 lb
  [*=2]Wolverines High/Low:3 sets / 15 reps 15 lb
  [*=2]Deadlift: 3 sets / 10 reps 225 lb

Mon 2-11-19: Rest/Cardio/Abs
Weight: 201 lb
Calories: 4,158
Protein: 175g
Carbs: 828g
Fat: 15g

• 
  [*=2]Treadmill ½ mile Avg HR: 141
  [*=2]Hanging Leg Raises3 sets / 25 reps
  [*=2]Back Extension3 sets / 20 reps
  [*=2]Abdominal Crunches3 sets / 30 reps 80 lb
  [*=2]Cable Forearm Curl3 sets / 50 reps 15 lb
  [*=2]Standing DB Oblique3 sets / 25 reps 50 lb
  [*=2]Trunk Twist Low/High2 sets / 15 reps 25 lb
  [*=2]Trunk Twist2 sets / 15 reps 25 lb
  [*=2]Trunk Twist High/Low2 sets / 15 reps 25 lb

************Monthly Non/Pumped Measurements:************​

• ---- -------1/13/19 2/12/19 Difference:
• Weight: 185.4 lb 201 lb 15.6 LB
• Left Bicep: 15.5” 16” 1.5”
• Left Forearm: 11.75” 12.25” .5”
• Right Bicep: 15.5” 16.5” 1”
• Right Forearm: 12.5” 13” .5”
• Chest: 44” 45.5” 1.5”
• Right Thigh: 22.25” 24.5” 2.25”
• Right Calf: 15.5” 16.25” .75”
• Left Thigh: 21.75” 24.25” 2.5”
• Left Calf: 15” 16.5” 1.5”
• Waist: 35.25” 36” .75”
• Body Fat %: 17.9% N/A N/A

 

[simplesteve]

Monthly Gains: 2/12/19 Difference in 1 month

Weight: 201 LB

--------​

15.6 LB
--------

L-Bicep: 16"

--------​

1.5"

L-Forearm: 12.25"

--------​

.5"

R-Bicep: 16.5"

--------​

1"

R-Forearm: 13"

--------​

.5"

Chest: 45.5"

--------​

1.5"

R-Thigh: 24.5"

--------​

2.25"

R-Calf: 16.25"

--------​

.75"

L-Thigh: 24.25"

--------​

2.5"

L-Calf: 16.5"

--------​

1.5"

Waist: 36"

--------​

.75"

 

[jennerrator]

Wow, great thread!!! Keep it up!! Look forward to your accomplishment!!

 

[The Tater]

Looking good Steve.

 

[simplesteve]

​*This week Felt pretty Good, Weight is still going up steady. I've slowly been trying to incorporate a little more fat and protein as suggested and a little less on the carbs. The mid-Section is still fine, I think next month in the middle of March I will do another Body Scan and re-Check my Body Fat%.

*Set up a Appointment for a physical next Monday, Going to ask for some bloodwork to be done specifically asking to check for Test & Estrogen Levels. If there is anything Else I should ask her for Please let me know. I'm Usually upfront with the doc's incase she has any questions why I am looking for stuff like that in my bloodwork.

*Weight is at 206LB currently.





Tues 2-12-19: Arms
Calories: 3,952
Carbs: 655g
Fat: 61g
Protein: 193g

• Barbell Preacher Curl3 Sets / 12 Reps / 75 LB
• Skull Crushers1 Sets / 15 Reps / 75 LB
• Skull Crushers3 Sets / 8 Reps / 95 LB
• Dumbbell Curls3 Sets / 12 Reps / 30 LB
• Tricep PullDown3 Sets / 12 Reps / 95 LB
• Rope Curls3 Sets / 15 Reps / 65 LB
• Forearm Dumbbell Curls3 Sets / 20 Reps / 20 LB

Night Gym

• Dips3 Sets / 20 Reps
• Cable Curl Double Arm5 Sets / 15 Reps / 50 LB
• Tricep Rope / Overhead3 Sets / 25 Reps / 50 Lb
• Forearm Cable Various9 Sets / 20 Reps / 15 LB
• Dumbbell Curls Slow3 Sets / 15 Reps / 20 LB
• Standing Calf Raises3 Sets / 12 Reps / 340 LB ( Will Try for 360 LB Next Time)

Wed 2-13-19: Shoulders
Weight:
Calories: 4,212
Carbs: 732g
Fat: 60g
Protein: 195g

• Shoulder Press Smith3 Sets / 8 Reps / 180 LB
• Shoulder Press Smith3 Sets / 20 Reps / 90 LB
• Shoulder Shrug Smith3 Sets / 12 Reps / 330 LB
• Shoulder Shrug Smith3 Sets / 20 Reps / 200 LB
• Rear Delts Dumbbell3 Sets / 20 Reps / 15 LB
• Side Delt Cable3 Sets / 15 Reps / 15 LB
• Shoulder Press Dumbbell3 Sets / 11 Reps / 60 LB

*Next Week I will Focus More on Side and Rear Delts

Thurs 2-14-19: Rest/Cardio/Abs
Weight:
Calories: 3,993
Carbs: 556g
Fat:104g
Protein: 202g

• 15 Minutes Exercise Bike Avg Heart Rate 135.
• Ab Crunch W/ Rope2 Sets / 30 Reps / 50 LB
• Oblique Crunch Dumbbell2 Sets / 25 Reps / 50 LB
• Ab Crunch2 Sets / 30 Reps

Fri 2-15-19: Legs
Weight: 203.4 LB
Calories: 4,202
Carbs: 724g
Fat: 61g
Protein: 193g

• Shoveling ****ing Snow For 5 Hours Into a Wheelbarrow Then Dumping It.
• Leg Extension3 Sets / 13 Reps / 175 LB
• Leg Curl3 Sets / 10 Reps / 175 LB
• Squat Machine3 Sets / 10 Reps / 360 LB
• Thigh Squeezer3 Sets / 20 Reps / 170 LB
• Thigh Spread3 Sets / 15 Reps / 170 LB
• Ab Crunch3 Sets / 30 Reps / 80 LB
• ForeArms
• Standing Calf Raises3 Sets / 11 Reps / 290 LB

Sat 2-16-19: Chest
Weight:
Calories: 3,891
Carbs: 625g
Fat: 60g
Protein: 214g

• Bench Press3 Sets / 5 Reps / 235 LB
• Bench Press3 Sets / 15 Reps / 175 LB
• Cable Flys Low/High2 Sets / 20 Reps / 25 LB
• Cable Flys2 Sets / 15 Reps / 25 LB
• Cable Flys High Low2 Sets / 15 Reps / 25 LB
• Incline Dumbbell Press3 Sets / 9 Reps / 70 LB

Sun 2-17-19: Back
Weight:
Calories: 3,965
Carbs: 771g
Fat: 13g
Protein: 185g

Lat Pulldown	3​	15​	160​
Dumbbell Row, One-Arm, Bent-Over	3​	12​	75​
Seated Row, Floor, Machine	3​	12​	160​
Wolverines Low/High	3​	12​	20​
Wolverines High/Low	3​	15​	20​
Pull Ups (pull-ups)	3​	12​
Hammer Strength Row	3​	10​	147​
bent over barbell Row	3​	25​	75​
Face pulls	3​	20​	35​
straight arm cable pulldown	3​	25​	35​
Abdominal Crunches	3​	30​	90​
Lat Pulldown	3​	8​	180​

Mon 2-18-19: Rest/Cardio/Abs
Weight: 206LB
Calories: 3920
Carbs: 653
Fat: 65
Protein: 176

• 20 minutes Tanning
• 15 Minutes Elliptical keeping heart rate between 135-155
• 3 Sets Weighted AB Crunches 70LB

 

[simplesteve]

I stopped keeping track of how many sets I was doing, I felt like it was taking to much time to enter or write that shit down and this week tried to just focus on getting a really good pump. Also going to try to limit my sugar intake down to 25g or less a day.

Weight right now: 208 LB

2-19-19 Tues: Arms
Calories: 3,945
Carbs: 729g
Fat: 31g
Protein: 194g

2-20-19 Wed: Shoulders
Calories: 3,911
Carbs: 648g
Fat: 56g
Protein: 207g

2-21-19 Thurs: Off Day / Cardio / Abs *Shoveled for 8 Hours
Calories: 3,975
Carbs: 813g
Fat: 9g
Protein: 168g

2-22-19 Fri: Legs
Calories: 4,446
Carbs: 772g
Fat: 65g
Protein: 208g

2-23-19 Sat: Chest
Calories: 3,906
Carbs: 523
Fat: 108
Protein: 211

2-24-19 Sun: Back
Calories: 4110
Carbs: 810g
Fat: 9g
Protein: 193g

2-25-19 Mon: Rest/Cardio/Abs
Calories: 4,030
Carbs: 799g
Fat: 10g
Protein: 185g

Went to Dr. and found out its carpal tunnel that has been giving me problems

 

[simplesteve]

* So the only thing the Carpal tunel has slowed me down on is my Forearm exercises.

I'll just update some pic's and Measurments for the month of March...
I also just started taking some YK11 on Saturday. Not sure if it'll do much, But I'll give it a shot.

My Workout splits have been the same so far... Been using mainly free weight for most workouts. I will use machines for legs and cables for some other workouts as well.


SUN: Back
MON: Cardio/Rest
Tues: Arms
Wed: Shoulders
Thurs: Cardio/Rest
Fri: Legs
Sat: Chest


Weight: 214LB
Waist: 37"
R Bicep: 17.25"
L Bicep: 16.75"
Chest: 46"
L Thigh: 25.25"
R Thigh: 25.5"
L Calf: 17"
R Calf: 17"
L Forearms: 12.75"
R Forearm: 13.25 "


* I am going to continue with what I've been doing for exercises for two weeks on Free-weights.
Then, I play on switching to using the weight machines for about two weeks too switch it up and confuse the muscles. Then I'll go back to hitting Free-weights. Hopefully play on starting my first cycle mid April if everything goes well. But before I start 1st cycle I'll probably switch to High reps low weight for two weeks so that when I start the cycle I'm lifting as heavy as possible without a platue or something.


It's giving me complications adding the photos.