Approved Log LOSIOL TRT Anabolism Cruise Log

[Losiol]

6 month progress update
Left is bulk 228lbs - right is cut 226lbs

Pretty excited for bulking season, with all the knowledge I have now I’m sure it will be very productive. Still have about 6-7 weeks left on this cut that will be followed by a health phase probably up to the end of August or early September.

 

[ballin2504]

6 month progress update
Left is bulk 228lbs - right is cut 226lbs

Pretty excited for bulking season, with all the knowledge I have now I’m sure it will be very productive. Still have about 6-7 weeks left on this cut that will be followed by a health phase probably up to the end of August or early September.

That’s phenomenal work

 

[Losiol]

That’s phenomenal work

Thanks brother!

 

[Losiol]

Sleep: 8h
Morning fasted bw: 221.4

Going to start focusing on more slow eccentric movements again, will still try to hit heavy weights but the more fat comes off the harder it is to sustain. I will push hard but let’s see how it comes out. Leg day was pushed hard, enjoyed this one even though volume is a lot lower than what I usually do.

Legs Abs

Belt squat v bar grip hold - slow eccentric
12 (180)
12 (270)
12 (270)
10 (270)
10 (180)

Barbell squat
12 (135)
12 (225)
12 (315)
12 (315)
10 (315)

Seated leg extensions
15 (230)
12 (210)
12 (210)
12 (210)

Lying hamstring curls
12 (180) x4

Cable rope crunches
15 (70) x4



20 min post workout cardio

 

[RoidRage69]

When your in a deep cut there is no need to blast your body with volume as it can only up your odds of overtraining and getting injured. You’re only trying to hold onto what you have. I am actually looking forward to my next bulk after my cut. I think I’m going to have glucose in my water bottle when I am training and going hi volume like I did yesterday. It will be fun to see how my body responds to it as I’ve never done it in my life. I guess I could maybe get newbie gains again. Of course insulin and IGF-1 will be in the mix.

 

[Losiol]

When your in a deep cut there is no need to blast your body with volume as it can only up your odds of overtraining and getting injured. You’re only trying to hold onto what you have. I am actually looking forward to my next bulk after my cut. I think I’m going to have glucose in my water bottle when I am training and going hi volume like I did yesterday. It will be fun to see how my body responds to it as I’ve never done it in my life. I guess I could maybe get newbie gains again. Of course insulin and IGF-1 will be in the mix.

I want to add in IGF 1 on my bulk it seems to work wonder from your results and others on here!

 

[RoidRage69]

I want to add in IGF 1 on my bulk it seems to work wonder from your results and others on here!

Yes it does. I also think it’s responsible for the issues I am having with my thumb.

 

[Losiol]

Yes it does. I also think it’s responsible for the issues I am having with my thumb.

When I start prepping my stack for the bulk I’m gonna pick your brain about it

 

[Eddie Haskell]

6 month progress update
Left is bulk 228lbs - right is cut 226lbs

Pretty excited for bulking season, with all the knowledge I have now I’m sure it will be very productive. Still have about 6-7 weeks left on this cut that will be followed by a health phase probably up to the end of August or early September.

@Losiol the before and after is amazing you look great, arms bigger , you're bigger and MUCH leaner clearly

Sleep: 8h
Morning fasted bw: 221.4

Going to start focusing on more slow eccentric movements again, will still try to hit heavy weights but the more fat comes off the harder it is to sustain. I will push hard but let’s see how it comes out. Leg day was pushed hard, enjoyed this one even though volume is a lot lower than what I usually do.

Legs Abs

Belt squat v bar grip hold - slow eccentric
12 (180)
12 (270)
12 (270)
10 (270)
10 (180)

Barbell squat
12 (135)
12 (225)
12 (315)
12 (315)
10 (315)

Seated leg extensions
15 (230)
12 (210)
12 (210)
12 (210)

Lying hamstring curls
12 (180) x4

Cable rope crunches
15 (70) x4



20 min post workout cardio

pumping it hard bro nice squats

 

[Losiol]

@Losiol the before and after is amazing you look great, arms bigger , you're bigger and MUCH leaner clearly


pumping it hard bro nice squats

Thanks brother I don’t feel like I’m much leaner right now but than I have never had veins in my adductors before lol I feel this pic looks pretty freaky. I think this for me now is truly 10% body fat wouldn’t you say ?

 

[Eddie Haskell]

Thanks brother I don’t feel like I’m much leaner right now but than I have never had veins in my adductors before lol I feel this pic looks pretty freaky. I think this for me now is truly 10% body fat wouldn’t you say ?

@Losiol you're for sure 10% bodyfat maybe 11 but close, you're super lean and jacked, looking AMAZING bro

 

[Losiol]

@Losiol you're for sure 10% bodyfat maybe 11 but close, you're super lean and jacked, looking AMAZING bro

Even 11% sounds awesome, I’m prefer slower approach my cravings are much easier to control when I was cutting last time on 1750 cals I literally say dreamt about food non stop

 

[stevesmi]

your arms are exploding the veins are popping out

 

[Eddie Haskell]

Even 11% sounds awesome, I’m prefer slower approach my cravings are much easier to control when I was cutting last time on 1750 cals I literally say dreamt about food non stop

if you dream about food, you lean AF bro

 

[Mobster]

6 month progress update
Left is bulk 228lbs - right is cut 226lbs

Pretty excited for bulking season, with all the knowledge I have now I’m sure it will be very productive. Still have about 6-7 weeks left on this cut that will be followed by a health phase probably up to the end of August or early September.

2lb weight difference but a quite different look

 

[Losiol]

3 years of leg progression both pics are at a similar bw about 220-225

 

[Losiol]

Sleep: 8h 30m
Morning fasted bw: 220.6

What a chest day, everything was connecting amazingly! Had a small refeed today at 3500 cals and feeling great. I upped my test to 800mg and I feel like a fucking spartan lol

Chest Triceps Delts

Barbell incline bench
12 (135)
12 (225)
08 (225)
10 (185)
12 (135)

Cable flys - mid (emphasis on squeeze)
12 (40) x3

Cable flys - low to high (emphasis on squeeze)
12 (40) x4

Barbell seated shoulder press
12 (95)
12 (135)
10 (145)
08 (135)

Nautilus converging chest press
12 (180) x4

DB lateral raises
15 (30) drop 12 (25) drop 12 (15) x5

Tricep cable rope extensions
12 (49) x5

25 min post workout cardio

 

[RoidRage69]

Sleep: 8h 30m
Morning fasted bw: 220.6

What a chest day, everything was connecting amazingly! Had a small refeed today at 3500 cals and feeling great. I upped my test to 800mg and I feel like a fucking spartan lol

Chest Triceps Delts

Barbell incline bench
12 (135)
12 (225)
08 (225)
10 (185)
12 (135)

Cable flys - mid (emphasis on squeeze)
12 (40) x3

Cable flys - low to high (emphasis on squeeze)
12 (40) x4

Barbell seated shoulder press
12 (95)
12 (135)
10 (145)
08 (135)

Nautilus converging chest press
12 (180) x4

DB lateral raises
15 (30) drop 12 (25) drop 12 (15) x5

Tricep cable rope extensions
12 (49) x5

25 min post workout cardio

Looking tight bro!!! 800 test yah I would be so damn horny. I’m on 250 test and last night my wife told me she needs a day off from me.

 

[Eddie Haskell]

3 years of leg progression both pics are at a similar bw about 220-225

amazing bro

Sleep: 8h 30m
Morning fasted bw: 220.6

What a chest day, everything was connecting amazingly! Had a small refeed today at 3500 cals and feeling great. I upped my test to 800mg and I feel like a fucking spartan lol

Chest Triceps Delts

Barbell incline bench
12 (135)
12 (225)
08 (225)
10 (185)
12 (135)

Cable flys - mid (emphasis on squeeze)
12 (40) x3

Cable flys - low to high (emphasis on squeeze)
12 (40) x4

Barbell seated shoulder press
12 (95)
12 (135)
10 (145)
08 (135)

Nautilus converging chest press
12 (180) x4

DB lateral raises
15 (30) drop 12 (25) drop 12 (15) x5

Tricep cable rope extensions
12 (49) x5

25 min post workout cardio

you're looking beast in that pic
i think we not far from stage, you should pick a show to step on stage imo bro

 

[Losiol]

Looking tight bro!!! 800 test yah I would be so damn horny. I’m on 250 test and last night my wife told me she needs a day off from me.

Thanks bros! Hahahah you must be a hyper responder!

 

[Losiol]

amazing bro

you're looking beast in that pic
i think we not far from stage, you should pick a show to step on stage imo bro

Fuck bro making me nervous hahaha I wouldn’t even know where to start tbh… my idea for next year was do a national qualifier and hopefully take top 2 in nationals for a pro card but that’s after a 6 month building phase I want to do. I think I can get up to 240 lbs lean maybe even 250

 

[Eddie Haskell]

Fuck bro making me nervous hahaha I wouldn’t even know where to start tbh… my idea for next year was do a national qualifier and hopefully take top 2 in nationals for a pro card but that’s after a 6 month building phase I want to do. I think I can get up to 240 lbs lean maybe even 250

@Losiol you would start with the first show, its easy bro you already super lean. Start by picking a show and STICKING to the date no matter what, we start there. I suggest easy show less people NPC one.

if you check @s.gentz he went from 0 to stage easy and he did well and looked great and lean bro he's an amazing inspiration for many in the EVO family.

 

[Losiol]

@Losiol you would start with the first show, its easy bro you already super lean. Start by picking a show and STICKING to the date no matter what, we start there. I suggest easy show less people NPC one.

if you check @s.gentz he went from 0 to stage easy and he did well and looked great and lean bro he's an amazing inspiration for many in the EVO family.

Alright brother I’ll start looking and yes @s.gentz is a very great example on how it’s done! Once I do more research I’ll report my findings

 

[Losiol]

Don’t sleep on meal prep! Counting macros for me has tremendously help me achieve next level workout endurance and being able to progressively improve not to mention quality of life!

Prepski done

 

[RoidRage69]

Don’t sleep on meal prep! Counting macros for me has tremendously help me achieve next level workout endurance and being able to progressively improve not to mention quality of life!

Prepski done

How many of those do u eat per day?

 

[stevesmi]

I'm happy to see that your results were good keep it up

 

[Losiol]

How many of those do u eat per day?

Two of those + breakfast and “snack” Greek yogurt with berries

 

[RoidRage69]

Two of those + breakfast and “snack” Greek yogurt with berries

So u eat 4 meals per day. That includes the snack as a meal?

 

[Losiol]

So u eat 4 meals per day. That includes the snack as a meal?

Correct normally 4 sometimes I’ll push 5 which would put me around 2700 cals

 

[Losiol]

So u eat 4 meals per day. That includes the snack as a meal?

I’ve been having a pretty nasty sweet tooth lately so I’ve been eating protein bars but if it weren’t for those I’d have the Greek yogurt twice a day once right after break fast and the other after lunch

 

[RoidRage69]

Correct normally 4 sometimes I’ll push 5 which would put me around 2700 cals

Same amount of meals when u are bulking too?

 

[Losiol]

Same amount of meals when u are bulking too?

Not sure yet, this will be my first bulk where I will be following proper macros and nutritional values. Everything before that was just eat as much as I can no matter what but from what I’m thinking I’ll add in another two meals but replace one of the chicken ones for a red meat or fish like salmon to get in some more fats.

 

[Eddie Haskell]

Don’t sleep on meal prep! Counting macros for me has tremendously help me achieve next level workout endurance and being able to progressively improve not to mention quality of life!

Prepski done

@Losiol meal prep is #1 for gains bro and you getting great results doing it

 

[Eddie Haskell]

Alright brother I’ll start looking and yes @s.gentz is a very great example on how it’s done! Once I do more research I’ll report my findings

@Losiol I suggest a show thats low competition for 1st time, how far you from midwest shows?

 

[Losiol]

@Losiol I suggest a show thats low competition for 1st time, how far you from midwest shows?

Bro I'm in central Florida! But I wouldn't be able to travel out of state for a show until after June due to work.

 

[Mobster]

Great when that happens

 

[Eddie Haskell]

Bro I'm in central Florida! But I wouldn't be able to travel out of state for a show until after June due to work.

@Losiol june is too close either way, I would play at least 16 week contest prep since its your first time, thinkin 4-5 months out Fall 2024.

 

[Losiol]

@Losiol june is too close either way, I would play at least 16 week contest prep since its your first time, thinkin 4-5 months out Fall 2024.

That sounds very doable, another 16 on top of now would really peel me up

 

[average918]

3 years of leg progression both pics are at a similar bw about 220-225

What a transformation brother you have done so well with this!!!!

 

[e2]

I would go see some shows this summer and see if you're into it

 

[2Thick]

talked to some other competitors I'm sure guys at your gym are doing it

 

[Vadim Fedorov]

your meal prep is fantastic

 

[Wootoom]

green vegetables are amazing I love what you're doing

 

[JasonPriest]

you've got yourself covered across the board with your amazing meal prep

 

[BodyMonster34]

bro keep up the good work we love seeing you succeed

 

[Quadsweep]

excellent work once again so impressed

 

[ceo]

Bros choosing the right competition is important too

 

[ROIDDERS]

you don't have to compete if you don't want to but that would be cool if you did

 

[chesty]

we will definitely support you if you ever make it on stage

 

[Ulter]

it's something to think about if it's something you want to accomplish

 

[Losiol]

What a transformation brother you have done so well with this!!!!

Thank you brother!!! Just chipping away

 

[ballin2504]

Keep killing it man

 

[Masonic Bodybuilder]

Looking great brother!

 

[Losiol]

Keep killing it man

Looking great brother!

 

[Losiol]

Sleep: 6h 30m
Morning fasted bw: 220.4

Another amazing training day! Had another high carb day. Stay hard !

Back Biceps

Barbell bent row
12 (135)
12 (135)
12 (225)
11 (225)
10 (185)

Seated lateral pull-down - narrow grip
10 (231) - super set pullovers 12 (49)
08 (231) - super set pullovers 12 (49)
10 (209) - super set pullovers 12 (49)
11 (187) - super set pullovers 12 (49)
08 (165) - super set pullovers 12 (49)

Seated cable rows - wide grip mag
12 (231)
10 (209)
10 (209)
12 (187)
10 (165)

Tbar chest supported row
12 (115) x4
12 (90)

Hs low row single arm
12 (90)
12 (135)
11 (135)
09 (135)

Db incline curls
15 (30) drop 12 (25) drop 12 (20) x5

DB lateral raises
15 (25) x3

Rope curls
12 (55) x3


30 min post workout cardio

 

[Npcclassicphysique champ]

Sleep: 6h 30m
Morning fasted bw: 220.4

Another amazing training day! Had another high carb day. Stay hard !

Back Biceps

Barbell bent row
12 (135)
12 (135)
12 (225)
11 (225)
10 (185)

Seated lateral pull-down - narrow grip
10 (231) - super set pullovers 12 (49)
08 (231) - super set pullovers 12 (49)
10 (209) - super set pullovers 12 (49)
11 (187) - super set pullovers 12 (49)
08 (165) - super set pullovers 12 (49)

Seated cable rows - wide grip mag
12 (231)
10 (209)
10 (209)
12 (187)
10 (165)

Tbar chest supported row
12 (115) x4
12 (90)

Hs low row single arm
12 (90)
12 (135)
11 (135)
09 (135)

Db incline curls
15 (30) drop 12 (25) drop 12 (20) x5

DB lateral raises
15 (25) x3

Rope curls
12 (55) x3


30 min post workout cardio

@Losiol this is the big day i see you taking the pullovers high

the stage is coming

 

[RoidRage69]

Almost as much volume as the big man!!!!

 

[RoidRageWife]

@Losiol you would start with the first show, its easy bro you already super lean. Start by picking a show and STICKING to the date no matter what, we start there. I suggest easy show less people NPC one.

if you check @s.gentz he went from 0 to stage easy and he did well and looked great and lean bro he's an amazing inspiration for many in the EVO family.

I started with an easy show powerlifting with no expectations! I said we work hard already and why not go for it so we jumped in. Was great yo have a goal with an outcome. Kinda scary??? yes!!! Definately. But was fun same time.
I did see I could go for a state record on deadlift for my age and weight class. So… I went for it cuz why tie the record?? lol I got it…. Cool….but then I learned I qualified for Nationals. Do I said why the hell not. Got it paid for did it. Came out in the middle of pack still fun and learned how to train. But posing is different kind of thing to learn. That’s hard imo. But dude go for it. You’re working hard be cool to have a goal!!get your feet wet at least!

 

[Losiol]

I started with an easy show powerlifting with no expectations! I said we work hard already and why not go for it so we jumped in. Was great yo have a goal with an outcome. Kinda scary??? yes!!! Definately. But was fun same time.
I did see I could go for a state record on deadlift for my age and weight class. So… I went for it cuz why tie the record?? lol I got it…. Cool….but then I learned I qualified for Nationals. Do I said why the hell not. Got it paid for did it. Came out in the middle of pack still fun and learned how to train. But posing is different kind of thing to learn. That’s hard imo. But dude go for it. You’re working hard be cool to have a goal!!get your feet wet at least!

Your right baby steps to test the waters just to even see if it would be something Id enjoy doing. That's awesome you took a chance like that not many would! I guess I just don't feel ready to get on the stage yet I have so many improvements Id like to do before hand, I feel that I just really started building proper muscle not long ago and the sculpting is just about to begin.

 

[Losiol]

Dude u always train hard! But I swear if you say you’re doing lateral Pulldowns on back day one more time I might have a STROKE! Bro I’ve never heard or seen a “lateral” pull-down, how the hell do you do those? They are “Lat” pulldowns short for latissimus dorsi. Your back muscles. Now we all know what you mean but I just drives me bonkers I had to say something becuz I’m blunt that way dude! Great workout as always

hahahahahah woops forgive my ignorance lmao and thank you!

 

[RoidRageWife]

hahahahahah woops forgive my ignorance lmao and thank you!

I totally know what you’re talking about! Lol. Glad you’re laughing bout that bro.

 

[ballin2504]

Looking great brother

 

[Losiol]

Sleep: 7h
Morning fasted bw: 217.4

Insane shoulder / arm day definitely capitalized on the higher carbs!!


Shoulder Arms

Barbell seated shoulder press - slow eccentric
12 (95)
08 (135)
07 (135)
06 (135)
10 (115)

Seated machine shoulder press
06 (200) drop 04 (160) +10
06 (160) drop 06 (110) + 10
08 (160) drop 05 (110) + 10
10 (110) + 10

Machine preacher curls - slow negatives
14 (95)
10 (95)
05 (95) drop 10 (1)
08 (1.25) drop 08 (1)
08 (1.25) drop 08 (1)

DB incline curls - slow negatives
12 (25) drop 12 (15)
12 (25) drop 10 (15)
11 (25) drop 10 (15) super set alternating db curls 08 (30)
10 (25) drop 10 (15) super set 06 (30) alternating db curls

Db lateral raises
15 (25) drop 12 (15) super set front raises 15 (10) x4

Tricep rope push down
16 (50)
12 (50)
12 (50)
12 (44)

Machine lateral raise
12 (40) super set front raise 05 (40) x3

20 min post workout cardio

 

[RoidRage69]

Looking vascular!!!

 

[Losiol]

Looking vascular!!!

Thanks brother, thinking the tren is really starting to shine in the 5th week especially the leaner I start getting.

 

[ballin2504]

Brother you look phenomenal. Amazing physique

 

[Tiger Salman Khan]

Sleep: 7h
Morning fasted bw: 217.4

Insane shoulder / arm day definitely capitalized on the higher carbs!!


Shoulder Arms

Barbell seated shoulder press - slow eccentric
12 (95)
08 (135)
07 (135)
06 (135)
10 (115)

Seated machine shoulder press
06 (200) drop 04 (160) +10
06 (160) drop 06 (110) + 10
08 (160) drop 05 (110) + 10
10 (110) + 10

Machine preacher curls - slow negatives
14 (95)
10 (95)
05 (95) drop 10 (1)
08 (1.25) drop 08 (1)
08 (1.25) drop 08 (1)

DB incline curls - slow negatives
12 (25) drop 12 (15)
12 (25) drop 10 (15)
11 (25) drop 10 (15) super set alternating db curls 08 (30)
10 (25) drop 10 (15) super set 06 (30) alternating db curls

Db lateral raises
15 (25) drop 12 (15) super set front raises 15 (10) x4

Tricep rope push down
16 (50)
12 (50)
12 (50)
12 (44)

Machine lateral raise
12 (40) super set front raise 05 (40) x3

20 min post workout cardio

@Losiol You look amazing dude.........

 

[Npcclassicphysique champ]

Sleep: 7h
Morning fasted bw: 217.4

Insane shoulder / arm day definitely capitalized on the higher carbs!!


Shoulder Arms

Barbell seated shoulder press - slow eccentric
12 (95)
08 (135)
07 (135)
06 (135)
10 (115)

Seated machine shoulder press
06 (200) drop 04 (160) +10
06 (160) drop 06 (110) + 10
08 (160) drop 05 (110) + 10
10 (110) + 10

Machine preacher curls - slow negatives
14 (95)
10 (95)
05 (95) drop 10 (1)
08 (1.25) drop 08 (1)
08 (1.25) drop 08 (1)

DB incline curls - slow negatives
12 (25) drop 12 (15)
12 (25) drop 10 (15)
11 (25) drop 10 (15) super set alternating db curls 08 (30)
10 (25) drop 10 (15) super set 06 (30) alternating db curls

Db lateral raises
15 (25) drop 12 (15) super set front raises 15 (10) x4

Tricep rope push down
16 (50)
12 (50)
12 (50)
12 (44)

Machine lateral raise
12 (40) super set front raise 05 (40) x3

20 min post workout cardio

@Losiol you're in beast mode already bro

If you considering a show, should pick one this FALL soon.

 

[Losiol]

@Losiol you're in beast mode already bro

If you considering a show, should pick one this FALL soon.

I’m debating it hard but I still personally think that I’m not ready for one. So much work id like to put in before stepping on stage…

 

[Npcclassicphysique champ]

I’m debating it hard but I still personally think that I’m not ready for one. So much work id like to put in before stepping on stage…

@Losiol you have the EVO family support bro do it
lets find a FALL 2024 show
on stage is your future bro

 

[stevesmi]

great update as usual keep up the good work

 

[Mobster]

I always up my carbs before arms day

 

[average918]

Sleep: 7h
Morning fasted bw: 217.4

Insane shoulder / arm day definitely capitalized on the higher carbs!!


Shoulder Arms

Barbell seated shoulder press - slow eccentric
12 (95)
08 (135)
07 (135)
06 (135)
10 (115)

Seated machine shoulder press
06 (200) drop 04 (160) +10
06 (160) drop 06 (110) + 10
08 (160) drop 05 (110) + 10
10 (110) + 10

Machine preacher curls - slow negatives
14 (95)
10 (95)
05 (95) drop 10 (1)
08 (1.25) drop 08 (1)
08 (1.25) drop 08 (1)

DB incline curls - slow negatives
12 (25) drop 12 (15)
12 (25) drop 10 (15)
11 (25) drop 10 (15) super set alternating db curls 08 (30)
10 (25) drop 10 (15) super set 06 (30) alternating db curls

Db lateral raises
15 (25) drop 12 (15) super set front raises 15 (10) x4

Tricep rope push down
16 (50)
12 (50)
12 (50)
12 (44)

Machine lateral raise
12 (40) super set front raise 05 (40) x3

20 min post workout cardio

Bro you look AMAZING and I love the slow negatives on the bicep curls training is on point

 

[Losiol]

Bro you look AMAZING and I love the slow negatives on the bicep curls training is on point

honestly the pumps are just insane not to train with slow negatives, they say not to gauge a workout on its pump but if I don’t have a decent one I don’t feel the workout was good enough

 

[JasonPriest]

nothing better than leaving the gym with a full arm pump

 

[BodyMonster34]

bro I like to train slowed and then speed it up

 

[Quadsweep]

nice job man I got a lot of respect for what you're doing here

 

[Austin316]

very important that people follow your training very closely it's very on point

 

[sambee38]

you've also got your diet perfectly timed in

 

[BookerTNY]

pumps are amazing and they really make you feel good

 

[Arabian]

I like to do a nice pump on my biceps and walk out of the gym with my head held up high LOL

 

[zedhed]

that definitely is what it's all about

 

[caligirl85]

looking and feeling good makes us proud

 

[Shrine]

keep up the good work and keep pushing it

 

[Zyglamail]

we love to see happy people succeeding on their logs like you are

 

[Losiol]

Sleep: 9h very interrupted- woke up at 1am starving had my breakfast so I could sleep again. Was able to hold out till noon with lunch
Morning fasted bw: 220.4

Today’s rest day! Woke up pretty flat today, I decreased my calls by another 500 let’s see how that goes lol

Here’s morning check ins, definitely feeling lean still got a ways to go to get proper peeled but still gaining muscle mass while I’m deficit which is great.

 

[RoidRage69]

What’s your cals right now on low days?
U under 2000?

 

[Losiol]

What’s your cals right now on low days?
U under 2000?

2500 is my low on training days 2800 high day on training days

 

[RoidRage69]

2500 is my low on training days 2800 high day on training days

What about non training days? Is that a refeed day?

 

[Losiol]

What about non training days? Is that a refeed day?

Honestly now it really depends how I feel, usually I’ll stay at 2500 cals but if it’s a refeed I’ll go as high as 3500/4000 cals. I stopped doing “dirty” refeeds and they really help keep off any extra bloat. Like this coming Sat I’m planning a tomato pasta with a nice big Ribeye steak.

 

[Losiol]

What about non training days? Is that a refeed day?

Also funny enough after my last two day refeed at 3500 cals I dropped like 4 lbs in weight

 

[Losiol]

What about non training days? Is that a refeed day?

I keep my refeeds on my last day of the split usually a Saturday.

 

[25homes]

6 month progress update
Left is bulk 228lbs - right is cut 226lbs

Pretty excited for bulking season, with all the knowledge I have now I’m sure it will be very productive. Still have about 6-7 weeks left on this cut that will be followed by a health phase probably up to the end of August or early September.

Nice work

 

[25homes]

Great work

 

[25homes]

Nice job

 

[Losiol]

Prepski done

Changed up the veg felt a little change was necessary.

 

[Losiol]

Sleep: 7h
Morning fasted bw: 220.8

Good workout.

Chest Triceps Delts

Flat DB bench - slow negatives to failure
07 (110)
06 (110)
07 (100)
05 (100)
08 (90)

Nautilus converging chest press - slow negatives all to failure
05 (230) drop 04 (180)
06 (180) drop 08 (90)
08 (140) drop 08 (90)
08 (140) drop 08 (90)
14 (90)

Smith incline bench - slow negatives all to failure
08 (185)
09 (185)
07 (185) drop 05 (135)
07 (135)
14 (135)

Pec deck
12 (160)
09 (160)
10 (160)

Tricep rope push down
08 (60) drop 04 (50)
08 (55) drop 05 (35)
12 (44)
12 (40)

Db lateral raises
19 (30) drop 12 (25) drop 10 (20)
12 (30) drop 10 (25) drop 08 (20)
10 (30) drop 10 (25) drop 10 (20)

Machine lateral raises
10 (40) super set single arm front raises 08 (40) x3

20 min post workout cardio

 

[RoidRage69]

Looks like you’re stepping it up a notch. All those sets to failure. Be careful and stretch good and ice shoulders.

 

[Losiol]

Looks like you’re stepping it up a notch. All those sets to failure. Be careful and stretch good and ice shoulders.

Yes sir! I’ve always taken most of my top sets to failure but really trying to do some damage now. As long as form is intact I’ve been pretty clear of injuries but icing is definitely a must! I need to start rolling out as well…

 

[ballin2504]

Sleep: 7h
Morning fasted bw: 217.4

Insane shoulder / arm day definitely capitalized on the higher carbs!!


Shoulder Arms

Barbell seated shoulder press - slow eccentric
12 (95)
08 (135)
07 (135)
06 (135)
10 (115)

Seated machine shoulder press
06 (200) drop 04 (160) +10
06 (160) drop 06 (110) + 10
08 (160) drop 05 (110) + 10
10 (110) + 10

Machine preacher curls - slow negatives
14 (95)
10 (95)
05 (95) drop 10 (1)
08 (1.25) drop 08 (1)
08 (1.25) drop 08 (1)

DB incline curls - slow negatives
12 (25) drop 12 (15)
12 (25) drop 10 (15)
11 (25) drop 10 (15) super set alternating db curls 08 (30)
10 (25) drop 10 (15) super set 06 (30) alternating db curls

Db lateral raises
15 (25) drop 12 (15) super set front raises 15 (10) x4

Tricep rope push down
16 (50)
12 (50)
12 (50)
12 (44)

Machine lateral raise
12 (40) super set front raise 05 (40) x3

20 min post workout cardio

That vascularity is on point