• 👋Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • 🩺Muscle Gelz® HUMANOGEN® - Powered by Ibutamoren® Increases Growth Hormone! (Transdermal - No Injecting!)🏥

Binkus’ Log

January 25
200mg test
.25mg arimidex
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
7 hours

Diet
3308 cals
247g protein
350g carbs
103g fat

Blueberry yogurt
Oatmeal
3oz blackberries
Nut granola

2 bananas
Apple
Pear
Clementine

Tuna sandwich
Protein shake 50g

Blueberry yogurt
Tuna sandwich
Oatmeal
Protein shake 30g

Cardio
45 mins (2.5 mile walk)

Training(arms back forearms)
db curls 5x12 30lb
Reverse db curls 4x10 30lb
Wide grip pull down 3x14 130lb
Machine row 4x10 130lb
Machine curls 3x12 70lb
 
January 26
Supplements
forgot to take them today

sleep
10 hours

Diet
3249 cals
227g protein
229g carbs
163g fat

1 cup oatmeal
Banana
Pear

2 avocado toast
Protein shake 50g
5oz tuna

12.5oz ribeye
Nonfat Greek yogurt
Protein shake 30g

Cardio
45 mins (2.4 mile walk)

Training(chest shoulders tris)
Db pullover 3x12 50lb
Incline machine press 4x20 90lb
Rear delt fly 4x16 70lb
Shoulder press 3x10 50lb
Machine flat press 3x12 110lb
Cable fly 3x12 20lb
Tricep pulldown 4x16 50lb
Overhead Tricep extension 2x10 30lb
 
Battousai said:
Nice log, why the iron supplement?
Click to expand...
My week 4 labs had iron SUPER low. Which is weird bc my diet has a solid amount of iron in it. So for now I’m supplementing iron and then when I get post cycle labs I’m hoping they’re better bc the last thing I want is an underlying disease
 
January 27
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
7 hours

Diet
3325 cals
228g protein
294g carbs
137g fat

1.5 cups Nonfat Greek
Raspberries
2 egg omelet w/ 2 oz
Pear

16oz Korean chicken
2 clementines
Apple

Lemon yogurt
Burger
Garlic bread
Protein shake 30g

Cardio
45 mins (2.4 mile walk)

Training(legs)
I truly forgot how satisfying it is to push weight on squats! Last time I really tried to push weight on squats was in high school and I maxed 225 I hit 315 today and I’m almost positive I have more.
Squats
1x16 135lb
1x10 225lb
1x6 275lb
1x4 315lb
1x2 315lb max depth

Leg press
2x10 360lb
1x10 540lb

Leg curls
3x12 160lb
1x22 70lb

Leg extension
4x10 150lb
1x16 80lb
 
Binkus said:
January 27
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
7 hours

Diet
3325 cals
228g protein
294g carbs
137g fat

1.5 cups Nonfat Greek
Raspberries
2 egg omelet w/ 2 oz
Pear

16oz Korean chicken
2 clementines
Apple

Lemon yogurt
Burger
Garlic bread
Protein shake 30g

Cardio
45 mins (2.4 mile walk)

Training(legs)
I truly forgot how satisfying it is to push weight on squats! Last time I really tried to push weight on squats was in high school and I maxed 225 I hit 315 today and I’m almost positive I have more.
Squats
1x16 135lb
1x10 225lb
1x6 275lb
1x4 315lb
1x2 315lb max depth

Leg press
2x10 360lb
1x10 540lb

Leg curls
3x12 160lb
1x22 70lb

Leg extension
4x10 150lb
1x16 80lb
Click to expand...
Nice job on the squats!!
 
nightwing said:
Great log. I should start one. Whatcha doing on that low ferritin number?
Click to expand...
I’m taking iron supplements for now so im hoping it will be normal on my next labs otherwise im gonna see a doctor. I think that answers ur question, if not lmk
 
Get Shredded!
nightwing said:
Yessir...I'm in the same boat
Click to expand...
Side note - if the iron supplements are causing digestive issues it can be mitigated by drinking more water along with fruits and veggies or anything fibrous for that matter
 
January 28
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
7 hours

Diet
3361 cals
225g protein
354g carbs
119g fat

4oz lemon yogurt
4 scrambled eggs
3oz sausage
2 cups spinach
1/2 cup mushrooms
1/4 cheese

protein shake 30g
13oz Chicken and veggies
7oz rice

Banana
Pear
Protein shake 30g
1.5 cup oatmeal

Cardio
45 mins (2.3 mile walk)

Training(core)
Decline sit ups 5x20
Russian twist 4x40 25lb
Hanging leg raises 2x12
 
January 29
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
5 hours

Diet
3247 cals
229g protein
354g carbs
119g fat

cup oats
3oz raspberries
Strawberry Greek yogurt

Chicken sandwich
Apple
Protein shake 42g

apple
Salad with micro greens and light dressing(avocado ranch)

5oz rice
Chicken and veggie
2 Avocados

Cardio
45 mins (2.4 mile walk)

Training(arms back forearms)
db curls 5x20 35lb
Reverse sb curls 4x16 35lb
Cable rows 4x12 120lb
Lat pull down
3x10 180lb
1x28 90lb
Machine row 3x16 90lb
Preacher curls 3x10 45lb
Cable curls 1x25 30lb
 
January 30
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
6 hours

Diet
3288 cals
224g protein
349g carbs
120g fat

cup oats
Greek yogurt w/ pecans
Avocado toast

Chicken and veggies
Protein shake 50g

Protein bar
Apple
Pear
Ham and cheese w/ mustard
1/2 cup Mixed nuts

Cardio
45 mins (2.5 mile walk)

Training(chest shoulders tris)
Db pullover 4x12 50lb
Incline machine press 3x10 140lb
Shoulder press 3x10 45lb
Flat chest press 4x10 140lb
Tricep pulldowns 3x10 60lb
Cable Tricep Extensions 3x12 45lb
Cable flys
2x12 60lb
1x16 40lb
1x20 20lb
 
January 31
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
6 hours

Diet
3400 cals
243g protein
379g carbs
125g fat

Pear
Banana
Breakfast sandwich:
English muffin
Ham
Egg
Cheese

Strawberry yogurt
Granola
Protein shake 42g

Salad
Protein bar
Banana

pasta
Marinara sauce with chicken
1/2 cup pecans
Protein shake 30g

Cardio
45 mins (2.4 mile walk)

Training(legs)
Squats:
1x16 135lb
3x10 225lb
Split squat 3x10 60lb
Db RDL:
1x16 50lb
1x16 60lb
1x12 70lb
2x10 80lb
Leg curls 4x12 150lb
Leg extensions
3x10 160lb
1x22 80lb
 
Binkus said:
So I have been lifting for close to 6 years and have been relatively inconsistent. I tend to build to a point I’m happy with and slow down and lose the progress I’ve made. I have also never eaten properly or counted macros or calories. I had a huge turning point in my life about 3 months ago where I was super depressed and my weight dropped from 155 to 145 in about 2-3 weeks. I ended the self pity party and life changes happened fast. I gave up alcohol, started working out every day, counting macros and calories, and go on a 45 min walk everyday. I’ve held to it for the past 2 months and I feel better than ever and I’m putting on muscle like never before. I have been logging but I figured might as well make it public so I can get some input as well as having a place to put these. I’m going to start with January 1st as it feels right but if anyone wants back logs I can get some up.

January 1
25 years old
5’10”
160lb

400mg Test E
200mg twice a week(Monday, Thursday)
This is my first cycle and today was my 5th pin, start of week 3

Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
8 hours

Diet
3219 cals
201g protein
429g carbs
63g fat

1/2 gal chocolate milk

10oz Chicken
6oz Rice
Avocado
Banana

Protein shake 50g
Pear

Cardio
45 mins(2.5 mile walk)

Training(legs)
Leg press 4x12 405lb last set is a full drop set
RDL 3x10 80lb dbs
leg extension 4x12 90lb
leg curl 3x10 40lb
seated calf raises 3x12 90lb
squat 3x10 225lb
Click to expand...
Honestly you could’ve made some more natural gains. I say that because at 5’10 you could’ve built your baseline muscle mass higher to about 180 maybe and then start a cycle. Starting a cycle this early you probably will need more once you reach about 190 pounds. Good luck on your journey.
 
Mufasa888 said:
Honestly you could’ve made some more natural gains. I say that because at 5’10 you could’ve built your baseline muscle mass higher to about 180 maybe and then start a cycle. Starting a cycle this early you probably will need more once you reach about 190 pounds. Good luck on your journey.
Click to expand...
Yes I “could’ve”… while you’re not wrong, I also know that it usually takes more regardless of where you start. Building from 150-180 will take less test than 180-210 for most people. I’m not really sure what the relevance of your point is though.
 
February 1
200mg test e
.25mg arimidex
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
9 hours

Diet
3619 cals
248g protein
352g carbs
139g fat

6 eggs
6oz ham
Spinach
1/2 cup cheese

Protein shake 50g
.75 cup steel cut oats
3oz Raspberries

Protein bar
2 bananas
Apple
Burger
16oz 1% chocolate milk

Cardio
45 mins (2.5 mile walk)

Training(core)
Sit ups 6x20
Russian twist 5x50
Hanging leg raises 2x10
 
February 1
170lb
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
10 hours

Diet
3455 cals
243g protein
357g carbs
124g fat

16oz cups 2% milk
2 breakfast burritos:
4 eggs
2oz ham
3oz sausage
Spinach
1/2 cup cheese
2 tortillas

Low fat yogurt
1/2 cup Granola
3oz raspberries
protein shake 30g
Pear

Pasta
Marinara
Shredded chicken

Cardio
45 mins (2.4 mile walk)

Training(arms back forearms)
Cable rows 3x10 130lb
Machine lat pull downs 4x12 230lb
Db curls 6x12 35lb
Reverse db curls 4x30lb
Wrist roller 4x2 15lb
Preacher curls 3x10 45lb
Machine rows 3x8 180lb
 
Fuck yea man. Love that ur logging your food along with workouts. I Dont comment a lot but rest assured I'm checking on ya at least a couple times a week.
 
February 3
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
9 hours

Diet
3308 kcals
226g protein
352g carbs
128g fat

Cherry Greek yogurt
Avocado toast
3 hard boiled eggs
8oz v8

3 clementines
Pear
Apple
Protein shake 50g

3 cups chicken bacon Mac and cheese
Protein peanut butter cups(my brother bought them for me and honestly they weren’t too bad)

Mixed berry yogurt
Granola
Protein shake 30g

Cardio
45 mins (2.5 mile walk)

Training(chest shoulders tris)
ISO decline press 4x10 180lb
Db shoulder press 3x10 50lb
Cable flys 4x13 30lb
Lateral raises 3x8 20lb
Cable pull downs 4x10 70lb
Overhead cable extension 3x8 40lb
 
February 4
Supplements
Omega fish oil
ALA
Creatine
Multivitamin

sleep
10 hours

Diet
3459 kcals
239g protein
369g carbs
119g fat


1/2 Avocado toast
4 hard boiled eggs
Protein peanut butter on toast
protein yogurt with granola

Protein shake 30g
2 clementines
Pear
burrito bowl: chicken, rice, pico, lettuce, guac, cheese

Protein shake 50g
1 cup oatmeal
Blackberries
Granola

Cardio
45 mins (2.5 mile walk)

Training(legs)
Squats 6x10 225lb
Split squat 4x10 45lb
Db rdl 3x8 60lb
Leg curl 3x14 150lb
Seated calf raise 3x20 90lb
Leg extension
2x10 150lb
1x18 90lb
 
February 5
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
7 hours

Diet
3367 kcals
226g protein
352g carbs
128g fat

.5 cup oats
1.5 cup yogurt
Granola
Raspberries

Protein shake 30g
3 clementine
Pear
Apple

2 grassfed lean beef burgers w/ cheese

Cardio
45 mins (2.4 mile walk)

Training(core) 2 separate workouts
Decline sit ups 4x20 bw
Russian twist 4x20 25lb

Russian twist 6x70 bw
 
February 6
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
9 hours

Diet
3464 kcals
231g protein
415g carbs
109g fat

1.5 cup low fat yogurt
1 cup oats
Granola
Blueberries
Raspberries
2 hard boiled eggs

Noodles w/ marinara and chicken
Apple
Pear
Strawberries
3 clementines
Protein shake 30g

Ribeye
Protein shake 50g

Cardio
45 mins (2.6 mile walk)

Training(arms back and forearms)
Db curls 6x12 35lb
Reverse db curls 4x10 30lb
wide grip pull down 4x10 130lb
Narrow grip pull down 3x10 130lb
Machine rows
4x12 150lb
1x20 80lb
Reverse ez bar curls 3x12 40lb
Preacher curls 3x10 50lb
 
February 7
I’ve been toying with the idea of competing recently. I know I have a long way to go before it’s an option but I guess I’m just curious what it would entail.
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
6 hours

Diet
3413 kcals
251g protein
352g carbs
118g fat

1.5 cup oats
Granola
1 cup Greek yogurt
Banana
Pear

Shrimp
7oz ribeye
Protein shake 30g

Salad with sirloin tip steak

Cardio
45 mins (2.4 mile walk)

Training(chest shoulders tris)
Db pullover 4x12 60lb
ISO decline bench 3x10 180lb
Machine chest press 3x10 160lb
Db shoulder press 4x10 50lb
Cable flys
3x10 30lb
1x20 20lb
Tricep pull downs 3x10 80lb
Lateral raises 3x10 20lb
Overhead Tricep extensions 3x8 40lb
 
February 8
200mg test E
.25mg Arimidex
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
8 hours

Diet
3588 kcals
238g protein
356g carbs
147g fat

1 cup oats
.5 cup Granola
3 oz Blackberries
Banana
3 hard boiled eggs

salad w/ steak
1.5 cup low-fat yogurt
Granola
Blackberries
Raspberries
Protein shake 30g

Tuna sandwich
Protein shake 50g

Cardio
45 mins (2.4 mile walk)

Training(legs)
Squat
1x16 135lb
5x8 225lb
Db RDL 4x12 60lb db
Abductor 3x8 205 lb
Leg curls 3x8 130lb
Seated calf raises 3x10 180lb
Leg extension
3x10 150lb
1x18 80lb
 
February 9
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
8 hours

Diet
3357 kcals
237g protein
379g carbs
116g fat

1 cup Greek yogurt
Banana
Pear
Nut and seed bar

3 clementines
Tuna sandwich
Protein shake 50g

.5 cup steel cut oats
Granola
10.5oz chicken breast

Cardio
45 mins (2.5 mile walk)

Training(core)
5x20 sit ups
5x50 Russian twist
 
February 10
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
10 hours

Diet
3640 kcals
231g protein
360g carbs
151g fat

1 cup Greek yogurt
1 cup oats
Granola
Blueberries
Avocado toast w/ microgreens
Banana

3oz Brussel sprouts
5oz Zucchini
4.5oz chicken breast
2 hard boiled eggs
Tuna sandwich
Banana

Protein shake 42g
Chicken bacon Mac and cheese

Cardio
45 mins (2.3 mile walk)

Training(arms back forearms)
Db curls 6x12 35lb
Reverse ez bar curls 5x8 45lb
Wide grip pulldown 3x10 130lb
Cable rows 3x8 140lb
Machine rows 3x12 120lb
Machine lat pull down 4x8 90lb
Ez bar Preacher curls 3x10 45lb
 
February 11
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
10 hours

Diet
3681 kcals
257g protein
401g carbs
133g fat

3 scrambled eggs
Ham
Sausage
Cheese
2 Avocado toast
Yogurt
Granola

2oz Brussel sprouts
5oz Zucchini
7.5oz chicken breast
Protein shake 30g
3 clementine
Apple
Pear

Protein shake 50g
1 cup oats
Raspberries
Granola

Cardio
45 mins (2.4 mile walk)

Training(chest shoulder tris)
Db pullover 4x12 60lb
ISO decline bench 4x20 45lb
Machine flat press 4x8 150lb
Db Shoulder press 4x10 50lb
Tricep pulldown 4x8 100lb
Lateral raises 4x10 20lb
Overhead Tricep extension 4x12 50lb
Cable flys 4x12 40lb
 

Attachments

  • IMG_4103.jpeg
    IMG_4103.jpeg
    1 MB · Views: 14
February 12
200mg test E
.25mg Arimidex
Supplements
Omega fish oil
ALA
Creatine
Multivitamin
Iron

sleep
6 hours

Diet
3435 kcals
231g protein
332g carbs
142g fat

1 cup oats
Granola
Raspberries
Avocado toast w/ micro greens
3 hard boiled eggs

pear
Apple
1 cup yogurt
Granola
2 hard boiled eggs
Banana
Protein shake 30g

Tuna sandwich
Protein shake 50g

Cardio
45 mins (2.4 mile walk)

Training(core)
Decline sit ups 4x20
torso rotation machine 4x10(both sides) 90lb
Crunches 5x50
 
Back
Top