BlackSheep's Grind - Sculpting Strength and Physique

[BlackSheep00]

Have a log on another popular forum but decided to set up a training log here for accountability and critique from some of you more experienced guys. Will be posting training as well as nutrition.

6’1, 33 yr.

Been training on and off for 10+ years until I had to take a 1 year hiatus due to a work injury. During that time I slowly built a home gym and back in August was able to get back into it.

Currently running training protocol 5/3/1 BtM

1 RMs

Squat - 315
Deadlift - 405
Bench - 250


Starting Physique at 215 lbs in August ;



Current Physique at 196 lbs.

 

[BlackSheep00]

Log from 1/2

Weight- 197.6
BP - 115/64 – 72
Fasted BG - 85

Training

20 Min Peloton Bike

Weighted Cable Crunches 25lb 50
Hyperextensions 50
Leg Ext. 1p 50

Squats - 205x5, 235x5, 260x5, 150 x20
DB Seated Shoulder Press - 60 lbs 10x5
Lat Pulldowns 1pps + 25 lbs ps. 5x5
Band Pullaparts 100
Shrugs 5x10 225


Nutrition
Totals - 2315 Cals 235P/252C/49F

Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 Pre Workout - 722 Cals 75C/21F/53P
2 eggs
1 cup egg whites
1 Bagel
200g Mixed Veggies
14g kerrygold butter


Meal 4 Post Workout - 601 Cals 58C/12F/71P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes


Supplementation
100mg US-Pharmacies Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1

 

[BlackSheep00]

1/4

Weight- 196.4
BP - 120/62 – 68
Fasted BG - 82

Training

20 Min Peloton Bike Zone 2 Cardio

Rest


Nutrition
Totals - 2365 Cals 235P/265C/49F

Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam


Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes


Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1

 

[MindlessWork]

Whups...seems all I see is html gibberish.

 

[BlackSheep00]

Whups...seems all I see is html gibberish.

Not the only one, something is up with the forum.

 

[MindlessWork]

Not the only one, something is up with the forum.

Yeah messaged @Hardboy and he's corrected it now so looks like the posts now look fine to me.

 

[BlackSheep00]

1/5

Weight- 196.8
BP - 120/68 – 62
Fasted BG - 86

Training
20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 25lb 50
Hyperextensions 50
Leg Ext. 1p 50

Squats - 200x5, 225x5, 255 5x5
Seated Military Press - 120x5, 135x5, 150x5, 120 AMRAP (18)
Lat Pulldowns 100 1pps + 15 lbs ps
Band Pullaparts 100
Dips BW 100

Nutrition
Totals - 2365 Cals 235P/265C/49F

Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam


Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes


Supplementation
4mg Retatrutide
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1

 

[BlackSheep00]

Day In..... Day Out.... Consistency

 

[BlackSheep00]

Getting it done

https://imgur.com/a/gvVGj30

 

[BlackSheep00]

1/6
Weight- 197.2
BP - 118/62 – 68
Fasted BG - 92

Training
20 Min Peloton Bike Zone 2 Cardio

Rest

Nutrition
Totals - 2365 Cals 235P/265C/49F

Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam


Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes


Supplementation
100mg @US-pharmacies Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1

 

[BlackSheep00]

1/7
Weight- 196.1
BP - 115/60 – 62
Fasted BG - 83

Training
Weighted Cable Crunches 25lb 50
Hyperextensions 50
Leg Curls 1p + 10lbs 50

Deadlifts - 250x5, 285x5, 320 3x5
Bench Press - 155x5, 185x5, 200 5x5
Barbell Rows 10x5 185
DB Curls 100 30

Nutrition
Totals - 2365 Cals 235P/265C/49F

Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam


Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes


Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1

 

[BlackSheep00]

Another Day

https://imgur.com/a/OwXbGv9

 

[BlackSheep00]

1/8
Weight- 196.9
BP - 117/68 – 72
Fasted BG - 88

Training
20 Min Peloton Bike Zone 2 Cardio

Rest

Nutrition
Totals - 2365 Cals 235P/265C/49F

Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam


Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes


Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1

 

[BlackSheep00]

Looking to unlock your peak potential?

US-Pharmacies is running an incredible sale this weekend. Take advantage and stock up on Testosterone.

 

[Jag_muscle]

1/8
Weight- 196.9
BP - 117/68 – 72
Fasted BG - 88

Training
20 Min Peloton Bike Zone 2 Cardio

Rest

Nutrition
Totals - 2365 Cals 235P/265C/49F

Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam


Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes


Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1

Hell yeah bro! following along!

 

[BlackSheep00]

1/9
Weight- 196.6
BP - 120/64 – 68
Fasted BG - 83

Training
20 Min Peloton Bike Zone 2 Cardio

Squats - 200x5, 225x5, 255x5, 145x20
Seated Military Press - 5x12 100
Lat Pulldowns 5x5 1pps + 25 lbs ps
Band Pullaparts 100
Shrugs 100 225

Nutrition
Totals - 2365 Cals 235P/265C/49F

Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam


Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes


Supplementation
100mg @US-pharmacies Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1

 

[Jag_muscle]

1/9
Weight- 196.6
BP - 120/64 – 68
Fasted BG - 83

Training
20 Min Peloton Bike Zone 2 Cardio

Squats - 200x5, 225x5, 255x5, 145x20
Seated Military Press - 5x12 100
Lat Pulldowns 5x5 1pps + 25 lbs ps
Band Pullaparts 100
Shrugs 100 225

Nutrition
Totals - 2365 Cals 235P/265C/49F

Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam


Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes


Supplementation
100mg @US-pharmacies Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1

Yessir! Good stuff bro.

 

[BlackSheep00]

https://imgur.com/a/dHLcjCz

 

[BlackSheep00]

1/10
Weight- 192.4
BP - 128/62 – 72
Fasted BG - 89

Training

20 Min Peloton Bike Zone 2 Cardio

Rest

Nutrition

Totals - 2365 Cals 235P/265C/49F

Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam


Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes


Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1

Was shocked to see the huge dip in weight this morning but I'm sure it'll bounce back.

 

[Jag_muscle]

1/10
Weight- 192.4
BP - 128/62 – 72
Fasted BG - 89

Training

20 Min Peloton Bike Zone 2 Cardio

Rest

Nutrition

Totals - 2365 Cals 235P/265C/49F

Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam


Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes


Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1

Was shocked to see the huge dip in weight this morning but I'm sure it'll bounce back.

rest day for me as well. I went to work until 6pm, then after hit a 45 minute stair-master session with some abs and calves after