Mango's log

[NicholasMango]

Had an old thread in teen bodybuilding. But I am no longer a teen and I've taken a loooong break from lifting.

Loosely following All Pro's beginner right now. (sans legs because I believe my upper body needs to catch up to my lower. I know most people have the opposite problem. But I'm not most people)
I say loosely because I'm staying at 8 reps and increasing the weight until I hit a platue. Will be adding 10lb to bench and rows. 5lb to OHP and upright rows.

I'll add in squats in about a month I'm predicting. I'll add deadlifts as soon as I can get bumper plates for a reasonable price.
If I can figure out a way to add pullups I'll be swapping upright rows with pullups because I think it's a better exercise.

Here's the equipment I'm working with.



Here's today's lifts
going to be listed in WEIGHTxREPSxSETS format.

my OHP is sometimes a military press. Sometimes its and OHP press. Just depends on what I'm feeling that day I guess. Don't think this matters much tbh.

Bench: 115x8x2
Bent over rows(underhand) 115x8x2
OHP 65x8x2
upright rows 65x8x2


As for diet I'm mostly just aiming for 150g of protein a day, but I'm not rigorously tracking. (I keep an approximate amount of protein tracked, but I don't worry much about it)

I'll post some "before" photos as soon as I get them blurred and uploaded. They'e already been taken as of tomorrow.

starting weight 175lb.

[NicholasMango]

Was a little over zealous and tried to add 20lb to my bench instead of 10lb. LOL Didn't get the reps I was going for. Going to leave the weight the same and try to get the reps next time. If I fail again I'll drop. But I seriously doubt it'll be necessary.



Bench 135x7 and 135x4
rows 125x8x2
OHP 70x8x2
upright rows 70x8x2

[NicholasMango]

STILL couldn't get the reps I wanted for bench. But I did get more reps than last time so atleast I'm still making progress. Not sure if I should drop the weight for a session then try again or just keep going until it stalls.



bench 135x8 and 135x5
rows 135x8x2
OHP 75x8x2
upright rows 75x8x2

also here is a video of my second set of rows. Form check of sorts.

https://www.youtube.com/watch?v=FMsCLvIkn6E

[NicholasMango]

bench 135x8 and 135x5 (was able to just barely rack the weight on the 6th rep) gonna deload this I guess.
rows: see video
upright rows: 80x8x2 (video of first set)
ohp 80x8x2 (little rough on the last one)


upright rows

https://www.youtube.com/watch?v=o_SSotgIRPk

bent over rows

https://www.youtube.com/watch?v=RBSW93X3D3Y

[NicholasMango]

felt kinda sick today and yesterday, almost didn't go today but I was gonna deload anyway (form for rows and bench was plateauing) so I sucked it up and went late in the evening. didn't eat much so I guess I'm cutting now? (I weighed in at 192 the past three days which is kinda an insane amount of weight to gain. I'm guessing mostly water? I do look noticeably bigger and my arm measurement increased like a 1/4" of an inch.)
oh well. I'll figure diet out when I stop feeling sick I guess.


bench: 115x8x2
bent over rows: I literally cannot remember what weight I did for the life of me. lmfao oh well. it was 2 sets of 8 whatever it was
OHP: 70x8x2
upright rows 70x8x2


I think I fixed my form issues so I'll just start increasing the weight again until I hit another plateau.

[NicholasMango]

bench 120x8x2
rows 120x8x2
OHP 70x8x2
upright rows 70x8x2


Thought I did 65 last time for some reason. Oh well.

[NicholasMango]

Bench125x8x2
Rows 125x8x2
Ohp 75x8x2
Upright rows 75x8x2

Everything felt quite easy today.

[NicholasMango]

once again felt strong af throughout today.

bench 130x8x2
rows 130x8x2
ohp 80x8x2
upright rows 80x8x2

also started squats today, just one set 135x8
gonna add 10lb a workout and see how far that goes. (might do 2x5 or something I really dislike high rep squats)

I weighed in at 199.8 yesterday so...holy ****. 25lb in 20 days? Don't seem to be much fatter. Definitely noticing some gains.
I'll post pics after I lean up a bit though, sick of posting pics of me without abs.

[NicholasMango]

Lifted high for the first time today. (yeah my life is a mess)
Was already coming down though. Felt kinda wierd tbh. hella pumps for some reason though.


bench 135x8x2 (fuking finally)
rows 135x8x2
ohp 85x8x2
upright rows 85x8x2

also weighed 203.5lb today. Time to start cutting for sure

[NicholasMango]

lifted yesterday

bench 140x8x2
rows 140x8x2 (repeating Think I miss last couple reps)
ohp 90x8x2
upright rows 90x8x2 (repeating as well)


Trying to cut really hard but not eating is hard so I'm pretty sure I'm still cutting, but not by as much as I'd like

[NicholasMango]

Did just bench on Saturday

145x8x2

Cut has been going well but I’m starting to feel kinda weak. To be expected I guess. (>1000 calorie deficit)

[NicholasMango]

Bench: 150x8x2 failed last rep
Bent over rows: 140x8x2 (deload or repeat? Reps a bit sketch)
Ohp:95x8x2
Upright rows:95x8x2 (failed last two reps)



Thinking I’m going to repeat all of these weights on Wednesday, if I fail again I’ll deload 10lb and then try and increase again

[NicholasMango]

Bench 150x8x2
Rows: 140x8x2
Ohp: 100x8x2
Upright rows 95x8x2
Squat: 145x8x2
Sldl: 135x8x2

Lifted with a bro and ate before today. Seemed to help.

[NicholasMango]

Have to move my home gym setup so I’m not gonna be able to lift for ~ 1 week.

Will continue with a 5lb increase in all lifts when I return. Cut continues. I’ve noticed that drinking diet pop instead of water (I hate the flavor of water) is causing me to be really bloated. Doesn’t matter how much I cut if I look like a fat ass anyway so I’m gonna experiment cutting out soda.

[NicholasMango]

Down 4lb in 10 days. And that’s with loading creating (should have picked up some water weight.)

Cut is going well. Hopefully be done first couple weeks on June


Think I want to do a refeed either today or tomorrow. Probably today. I haven’t eaten yet (2:17pm. Woke up at 10:30)

Thinking about 4000 calories. Maybe less. 3000 at least. I think my maintenance is round 2600 but I haven’t gotten it dialed in yet. (Lots of water weight fluctuations)


Obviously lots of carbs. Gonna try and get like 300grams today

[NicholasMango]

Apparently refeeds are a thing you can fail at.

Doubt I hit 1000 calories today.
3 glasses of lemonade.
One Dorito
Two SMALL churros.


Probably like 500 honestly.


Well....I’ll have some carbs tomorrow before I lift I guess. Guess the cut continues?

[NicholasMango]

Haven’t rebuilt my setup yet. Still kinda on the fence about location. Might build it today but I won’t be lifting (still feel horrible) down 8lb last 2 days. Obviously a lot of water, and obviously related to me feeling sick.



https://imgur.com/gallery/PqoVCou

[NicholasMango]

Lifted today but everything went very poorly.

I was seriously dehydrated and hadn’t slept well last night.

I’m just gonna repeat all weights



On the plus side, I finished my pull-up bar.

On the down side, the ceiling is too low to use it

[NicholasMango]

Finally managed a slight refeed day. Not as money carbs as I would have liked though. I’ll probably have a bunch for breakfast tomorrow and then get back to my normal barely eat barely anything cutting.


I do feel a lot better though so I’m optimistic about my lifts tomorrow. (This post is referring to the 31st. I just happened to post after midnight)

[NicholasMango]

Finally managed a slight refeed day. Not as money carbs as I would have liked though. I’ll probably have a bunch for breakfast tomorrow and then get back to my normal barely eat barely anything cutting.


I do feel a lot better though so I’m optimistic about my lifts tomorrow. (This post is referring to the 31st. I just happened to post after midnight)

I let myself eat whatever I wanted today too. Pizza hotdogs pasta...not huge quantities of anything but it should help. Back to the grind tomorrow.

I weighed 189.4 today. Averaging .5lb lost per day.


bench: 155x8x2
rows: 145x8x2
ohp(on my knees lmfao): 105x8x2
upright rows 100x8x2


Gonna deadlift tomorrow. Just for ****s and gigs. I'm lifting with a bro and his routine has more days per week than mine.

[NicholasMango]

June 4

186lb. Counting calories now. Starting at 1600 a day. Will adjust when I figure out what my TDEE is.

Bench: 160x8x2
Rows: 150x8x2
Upright rows: 105x8x2
Ohp: epic fail. Maybe 4 reps? Lol
Deadlift: 275x5. Stupid easy. I don’t have enough weight to do deadlifts honestly. I need much closer to 450 I think

[NicholasMango]

For June 6


Bench 165 missed 1.5 reps second set
Rows 145 missed 1.5 reps second set.
Ohp 120x5x2 (did this weight for ****s and gigs but obviously had to drop the reps)
Upright rows 110x8x2

[NicholasMango]

Didn’t record my last two. Here they are.


June 8th
Bench 165x8x2
Rows 145x8x2
Ohp 110x8x2
Upright rows failed first set


June 9

Deadlift 300x5x1 (I don’t really know what to do with these. I can’t add more weight and don’t really want to add more reps )

[NicholasMango]

And today’s lifts

Bench: 175x7 and 175x6. Failed 8th and 7th reps. Added 10lb by accident lmao
Rows: 150x8x2 little sketchy form though. Gonna repeat to get it cleaner
Ohp: 115x8x2
Upright rows: failed again. May or may not deload


I’ll do a weigh in tomorrow but it’s looking like 1600/day =2lb/week so TDEE is 2600?

Gonna take an entire week to eat whatever I want starting tomorrow.

[NicholasMango]

June 14

Bench: 175x7x1 then accidentally did unbalanced weights, then did a bunch of other random benches at like 150, 135, 60(close grip) I did a lot of random **** today honestly
Rows: 150x8x2
Ohp: 120x4 then 110x8 then 95x12
Upright rows 115x8x2


Was really pissed I missed my presses today after taking 3 days off. Thinking I need more protein in my diet so I’ll be keeping a closer eye on that going forward.


Treating 175 and 120 for bench and ohp respectively on Wednesday. Might deadlift tomorrow, might not have time. Not gonna sweat it.

[NicholasMango]

Missed bench again

Rows 155x8x2

Hurt my wrist on upright rows so I didn’t OHP


Don’t think it’s bad so I’m gonna try and lift with wraps on Thursday and see how it goes.


Definitely stalling though so I’m gonna crowd everything. Except the bent over rows by 15lb.

So will do

160 bench
100 ohp
100 upright rows (or honestly might drop these and just do curls or pull-ups or something instead)


Squatted 225 without warming up for ****s and giggles since my buddy was doing his squats. Felt easy as ****. Might add in some squats at some point. Maybe just bring it up from 225 to 300? That’s all the weight I have so that’s as far as I could go.

[NicholasMango]

Quick day today. Forgot to bring a drink and I sweat so much I started getting lightheaded.

RIP. Got the big two anyway


Bench 160x8x2
Rows 160x8x2 (maaaybe a little sketch last rep or two. Might repeat)

[AlexSays]

Nice job keep it up! Seem to be progressing nicely.

Noticed in your BOR video your spine seems to be curving slightly, as someone with a lower back injury it made me wince a little.

Don't hyperextend lower back but do your best to keep your spine straight and neutral to avoid injury

Look forward to hearing more

[NicholasMango]

June 23rd

Bench 165x8x2
Rows 165x8x2 (same sketchiness as last time. Gonna repeat this weight)
Ohp: 100x8x2
Pull-ups 8x2 (approx 185lb)

Idk if I’ll do pull-ups every time now or go back to upright rows or do something else...maybe I’ll just go to Planet fitness or something and use a cable machine. Gyms open 25th I think (not my university gyms I don’t think though :/)

Will decide later I’m tired as **** as I write this

[NicholasMango]

Bench: 170x8x2 (failed rep 16. Repeat weight)
Rows 165x8x2 still sketchy. Deload to 155
Ohp: 105x8x2
Pull-ups: 8x2