Voy's Fat Eff You See Kay Log

Voyagersixone

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never touched a woman?!??!?
I'm sorry for your loss :(

I’m the first one to tell straight dudes to loosen up on their sexuality and if they try it they’ll like it. And 90% if the time I’m right.

but I’m hardcore man. The THOUGHT of woman sex makes me nauseous. I saw scissor porn once and screamed like a little
girl... I legit have a bass/baritone voice (for a fact) and that shit jumped up 3 octaves.
 

Jin

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I’m the first one to tell straight dudes to loosen up on their sexuality and if they try it they’ll like it. And 90% if the time I’m right.

but I’m hardcore man. The THOUGHT of woman sex makes me nauseous. I saw scissor porn once and screamed like a little
girl... I legit have a bass/baritone voice (for a fact) and that shit jumped up 3 octaves.

Hey gibson, let Trump give you a handy. 9 times out of 10 you’re gonn love it!!!!
 

Gibsonator

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I dont have to try it, as a matter of fact I'd take a bullet first, but i ain't knockin ur life choices at all brother you know we are cool.
handy from trump, idk man, can I close my eyes?
 

Voyagersixone

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Friday 2/14 - off day. Had five consecutive days in a row before

Saturday 2/15/20
I’m not logging my food today. Just don’t with me, I know. no drugs either.

I didn’t phone in my workout - I left tired. But it was cramped and I had to adapt. Also did lower weights because I’m used to machines and need more practice getting control of the free weights. I showed up. I did work.

10 mins stationary bike
3x10 dumbbell shoulder press 30lbs each
2x10 dumbbell horizontal press 30lbs each (low velocity)
2x10 dumbbell horizontal press 30lbs each (high velocity)
1x10 dumbbell incline press 35 lbs (low velocity)
1x10 dumbbell incline press 35 lbs (high velocity)
2x10 dumbbell deadlifts w/squat 45lbs each
3x10 pushups

550 cals burned per mister Apple Watch FWIW
 
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Voyagersixone

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I dont have to try it, as a matter of fact I'd take a bullet first, but i ain't knockin ur life choices at all brother you know we are cool.
handy from trump, idk man, can I close my eyes?

see - yes you can close your eyes. No need to
take a bullet. And it’ll be the best HJ of your life.
 

Voyagersixone

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Sun 2/16/20
still out of town on limited time. Should be back to regular leg day tomorrow, assuming the day goes to plan and we get in on time. Food logging resumes on Tuesday.

10 mins stationary bike
1x15 tricep rope pulldowns 75lbs
2x10 tricep rope pulldowns 85 lbs
1x8 tricep rope pulldowns 95lbs
2x5 tricep rope pulldowns 105lbs
3x10 cable flies 55lbs
2x10 cable flies 75lbs
2x10 lat pulldowns 75lbs (high velocity)
2x10 lat pulldowns 105lbs
1x10 lat pulldowns 95lbs
1x10 lat pulldowns 85lbs
7 mins stationary bike

620 active calories on mister Apple Watch FWIW

got a minor side stitch for the first time in years. Hasn’t happened since I was a skinny little boy. Assume is has to do with not enough water intake over the last 48 hours. Will correct.
 
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Jin

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Sun 2/16/20
still out of town on limited time. Should be back to regular leg day tomorrow, assuming the day goes to plan and we get in on time. Food logging resumes on Tuesday.

10 mins stationary bike
1x15 tricep rope pulldowns 75lbs
2x10 tricep rope pulldowns 85 lbs
1x8 tricep rope pulldowns 95lbs
2x5 tricep rope pulldowns 105lbs
3x10 cable flies 55lbs
2x10 cable flies 75lbs
2x10 lat pulldowns 75lbs (high velocity)
2x10 lat pulldowns 105lbs
1x10 lat pulldowns 95lbs
1x10 lat pulldowns 85lbs
7 mins stationary bike

620 active calories on mister Apple Watch FWIW

got a minor side stitch for the first time in years. Hasn’t happened since I was a skinny little boy. Assume is has to do with not enough water intake over the last 48 hours. Will correct.

Nothing should be “high velocity”. Control the weight at a slow to moderate tempo.

Also you may notate your workouts thusly:

rope pulldowns
1x15
2x10
1x8
2x5

cabel flys
5x10

lat pulldowns
6x10

no need to include the weights. Especially because many machines have different mechanical advantages (pulley setups, angles etc).

Your job is to fatigue the muscle. Adding weight is only one method for progressive overload. Spongy can explain others.

Dont get caught up in numbers. Make sure your aim is always to work your muscles, not to lift a certain amount of weight.
 

Viduus

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Btw, ditch tracking how many calories you burn. Go by feel if you care.

Heart rate is a poor way to determine it. For example, do a set of slow decline sit-ups and watch your heart rate compared to a set of squats down at a slow/moderate pace.

Heart rate monitors will have you burning 10x more calories with a sit-up then a squat over a few sets.

Judge it by using larger (or multiple) muscles for longer periods of time.
 

Voyagersixone

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Taking feedback above into consideration re: log format. Still keeping all the addl info on my own for now in case it winds up being helpful.

Monday 2/17/20

Last day of not foodlogging for now. Back to logging today and expect to hit protein goal. Since I'm already discussing today a bit, a note that I'm already noticing some substantial recomposition. Well, substantial to me. Abdominal fat is going down and I'm filling out in a few places.

10 Mins Stationary Bike

Leg Extensions 3x15

Leg Press 11x10

Leg Extensions again 3x10

5 Mins Rower
 

Jin

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Taking feedback above into consideration re: log format. Still keeping all the addl info on my own for now in case it winds up being helpful.

Monday 2/17/20

Last day of not foodlogging for now. Back to logging today and expect to hit protein goal. Since I'm already discussing today a bit, a note that I'm already noticing some substantial recomposition. Well, substantial to me. Abdominal fat is going down and I'm filling out in a few places.

10 Mins Stationary Bike

Leg Extensions 3x15

Leg Press 11x10

Leg Extensions again 3x10

5 Mins Rower

By all means write any/all information here that you’d like to keep for yourself as a journal. It’s not a bother to us, I was just suggesting some ways you could save time in notation.
 
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Why 6 sets of leg extensions, why not maybe sub leg curls for one or a compound move like squat / deadlift?
 

Voyagersixone

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Tuesday 2/18/20

it was easier to take on some increased weight today so I believe I’m getting stronger - although my endurance sucked a bit. Not sure if it’s it’s because I only had 54g of carbs all day before lifting (though I think that would be plenty), too much bike time before training (spent an extra 5 mins because someone was using the equipment I needed) or if I was just in my head too much.

cals burned was 1200 (though as noted with Vid and others it’s not the most precise measure of work, I use it as an overall compass. I know 1200 cals > 400 cals so I did something). Hope I’ll get out of my funk and be able to get that endurance back. Also another side stitch at the end... I might be dehydrated.

onto the good news - as mentioned in my post for Monday, my body composition has changed. I “look” stronger.


Training

15 mins stationary bike w/resistance

horizontal press machine 3x15

decline press machine 5x10 + 1x7

shoulder press 3x10

rower 5 mins

dumbbell deadlifts 3x10

rower 5 more mins



Diet and Drugs

2290 Calories
Carbs 183g 31%
Fat 92g 35%
Protein 197g 34%

almost made it to 200g in protein.

ECA Stack (24g/200g/81g)
50mg T3
1000mcg frag
4iu Genevatropin


ta da
 
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CJ

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I know you're starting soon under the guidance of Spongy, but I'm curious as to how you choose weights for your exercises.

I've seen sets/reps from you being 5x10, or 11x10 for example.

Are you doing the same weight for each set? Dropping a little weight each set to make every set challenging? What's your progression model?

The 11 sets of 10 stands out to me. If you were doing the same weight for each set, then only the last set or two would be challenging. That would mean there's a lot of glorified warmup sets in there that's just using up energy.
 

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