Veteran Log Losiols Road To Pro Card Log

[RoidRage69]

Gonna use this as an opportunity to get in my de load, haven’t had one in months think it’s about time for it. I’ll be back on Monday for chest day!

Smart move. Your body has been pushing hard for the last several months.

 

[Losiol]

Smart move. Your body has been pushing hard for the last several months.

I hate it but hoping I can hit some PRs next week since fatigue should be much lower in theory. I’m eating a lot in general to give the body plenty of energy to recover. Let’s see

 

[LevButlerov]

Gonna use this as an opportunity to get in my de load, haven’t had one in months think it’s about time for it. I’ll be back on Monday for chest day!

@Losiol deload and get some rest so you get back on the horse, eat high protein

 

[Losiol]

@Losiol deload and get some rest so you get back on the horse, eat high protein

Thanks bro and of course nothing under 300g of protein for me lol

 

[Losiol]

Appetite is dead to shit but I’m force feeding like a mfker I’ve been eating like this for a few days and weight has been steady at 228 water retention is low. I just wanna go and train and use these carbs

Starting tmrw diet will change up a bit, I’ll be having less meals but each meal will be more dense in calories.

So far today

Meal 1
7eggs
300g Jasmine rice

Meal 2
200g Jasmine rice
400g chicken breast

Meal 3
300g Greek yogurt
200g berries

Meal 4
200g Jasmine rice
4eggs

Meal5
400g chicken breast
200g Jasmine rice

Meal 6
300g Greek yogurt
200g berries
200g cantaloupe

Meal 7
250g Jasmine rice
6eggs

 

[LevButlerov]

Appetite is dead to shit but I’m force feeding like a mfker I’ve been eating like this for a few days and weight has been steady at 228 water retention is low. I just wanna go and train and use these carbs

Starting tmrw diet will change up a bit, I’ll be having less meals but each meal will be more dense in calories.

So far today

Meal 1
7eggs
300g Jasmine rice

Meal 2
200g Jasmine rice
400g chicken breast

Meal 3
300g Greek yogurt
200g berries

Meal 4
200g Jasmine rice
4eggs

Meal5
400g chicken breast
200g Jasmine rice

Meal 6
300g Greek yogurt
200g berries
200g cantaloupe

Meal 7
250g Jasmine rice
6eggs

@Losiol force feeding works thats the bodybuilder way bro

Thanks bro and of course nothing under 300g of protein for me lol

PROTEIN king level 300

 

[Losiol]

@Losiol force feeding works thats the bodybuilder way bro


PROTEIN king level 300

 

[RoySimpson]

Looking great bro!

 

[Losiol]

420g rice
250g lean ground Beef
4 eggs

 

[Losiol]

Sleep: 10h
Morning fasted bw: 227

IM BACK!!! little stuffy but good enough to be back in the gym. Turns out they had to deep clean the entire place because so many people were getting sick lmao.

I skipped two days in the gym hence why I added a few working sets for chest today.

Tmrw I’ll make up for my missed leg day and finish with shoulders and arms.

Strength is still there, felt massive looked massive

Back Biceps / Chest

Barbell bent row - full extension touching ground
12 (135)
12 (185)
08 (225)
07 (225)
07 (225)

Lat pull downs - narrow mag grip
12 (231)
10 (231)
10 (209)
12 (165)

Cable pullovers - super setter with lat pull downs
12 (55)x4

Tbar chest supported row - controlled
10 (160)
08 (160)
10 (135)
10 (135)

Nautilus low to high row
12 (180) x4

Hs low row
12 (320)
08 (320)
08 (320)
07 (270)

Preachers machine curls
08 (135) x3

Ez bar curl standing
10 (85) x2

Flat DB bench
08 (120)

Incline bench
10 (225)
08 (225)

Face pulls
12 (65) x3

 

[LevButlerov]

Sleep: 10h
Morning fasted bw: 227

IM BACK!!! little stuffy but good enough to be back in the gym. Turns out they had to deep clean the entire place because so many people were getting sick lmao.

I skipped two days in the gym hence why I added a few working sets for chest today.

Tmrw I’ll make up for my missed leg day and finish with shoulders and arms.

Strength is still there, felt massive looked massive

Back Biceps / Chest

Barbell bent row - full extension touching ground
12 (135)
12 (185)
08 (225)
07 (225)
07 (225)

Lat pull downs - narrow mag grip
12 (231)
10 (231)
10 (209)
12 (165)

Cable pullovers - super setter with lat pull downs
12 (55)x4

Tbar chest supported row - controlled
10 (160)
08 (160)
10 (135)
10 (135)

Nautilus low to high row
12 (180) x4

Hs low row
12 (320)
08 (320)
08 (320)
07 (270)

Preachers machine curls
08 (135) x3

Ez bar curl standing
10 (85) x2

Flat DB bench
08 (120)

Incline bench
10 (225)
08 (225)

Face pulls
12 (65) x3

@Losiol welcome back protein king we missed you
strong update right back in action with the bench

420g rice
250g lean ground Beef
4 eggs

CHAMPION meal

 

[Losiol]

Post workout meal

400g chicken breast
200g Jasmine rice

300g Greek yogurt
200g frozen berries

Probably will have another meal just before bed but we’ll see appetite is still shot to shit

 

[LevButlerov]

Post workout meal

400g chicken breast
200g Jasmine rice

300g Greek yogurt
200g frozen berries

Probably will have another meal just before bed but we’ll see appetite is still shot to shit

thats perfect , add a protein scoop to the yogurt

 

[Losiol]

thats perfect , add a protein scoop to the yogurt

I usually do lol but I ran out of whey last night

 

[stevesmi]

Important to make sure you wash your hands before and after the gym
And never touch your face while you're training

 

[Losiol]

Important to make sure you wash your hands before and after the gym
And never touch your face while you're training

100% correct, I wish I could say that I do that lol at least I’ve gone through the virus so can’t really contract it again I suppose

 

[Mobster]

We have cleaning sprays in our local gym which we all use to wipe kit down (since covid)

 

[Losiol]

Meal 1 pre workout

420g rice
250g lean ground beef
6 eggs

 

[Losiol]

Sleep: 7h
Morning fasted bw: 227.2

normally I wouldn’t advise on doing so many muscle groups in one session but I was just trying to mitigate the gap from the days off I had due to sickness. Feeling good again didn’t push legs to the max though I’ll save that for Wednesday. Pump was good!

Enjoy the rest of the weekend yall!

Legs / Shoulders / Arms

Seated leg extensions
12 (260) x4

Belt squat - lean forward emphasis on quads
12 (360)
12 (450)
10 (540)
08 (450)

Barbell RDL
12 (135)
12 (225)
10 (225)
10 (225)

Seated barbell shoulder press
12 (95)
10 (135)
07 (135)
06 (135)

Machine reverse shoulder press
12 (180) x4

DB seated lateral raises
12 (30) drop 10 (20) x standing 10 (15) x4

Triceps vbar push down
12 (88)
10 (93)
04 (110)

Ez bar standing preachers
10 (75) x3

No cardio

 

[JasonPriest]

your appetite is struggling because your body is a little bit sick

 

[BodyMonster34]

Bro maybe take the day away from food just to give body break

 

[Quadsweep]

there's no harm and definitely taking a little break from tons of protein every day

 

[Austin316]

consider cycling your protein and carbs for the next week

 

[sambee38]

eggs are definitely your friend looking really good

 

[BookerTNY]

I like that you're throwing in some berries and cantaloupe fruits and important to hydrate and electrolytes

 

[Arabian]

looking really good man I like that your protein is solid

 

[Zyglamail]

your body is growing really fast and it's asking for a break that's all

 

[Shrine]

I get that you want to push but you don't want to burn yourself out either

 

[caligirl85]

that's a nice little meal you put together with the beef rice and eggs
is that a Spanish dish?

 

[zedhed]

Looking good man that looks like Puerto Rican food to me

 

[Losiol]

I get that you want to push but you don't want to burn yourself out either

I will never burn out I love this shit too much I'm like an ignited oil field it'll burn forever hehehe

 

[Losiol]

that's a nice little meal you put together with the beef rice and eggs
is that a Spanish dish?

Looking good man that looks like Puerto Rican food to me

Honestly I just eat for function now, whatever is most anabolic is what goes down the hatch im using a Japanese soy sauce now so you can call it more Asian I guess? lol

 

[Losiol]

Bro maybe take the day away from food just to give body break

That's a day wasted! JK Im probably going to lower my protein intake just a little to fit in more carbs.

 

[Losiol]

Gainzzzz
420g rice
6 eggs

 

[Tiger Salman Khan]

Gainzzzz
420g rice
6 eggs

@Losiol Meal looks fantastic.........

 

[RoidRage69]

You eating a dozen eggs everyday? Your going to get strong AF.

 

[Losiol]

You eating a dozen eggs everyday? Your going to get strong AF.

Bro it’s actually more around 18 lmao just have a itch for them now

 

[RoidRage69]

Bro it’s actually more around 18 lmao just have a itch for them now

If u crave them that's a sign u need them.

 

[Losiol]

If u crave them that's a sign u need them.

Could be because I threw out the veggies ain’t no space for that now

 

[RoidRage69]

Could be because I threw out the veggies ain’t no space for that now

Next you'll say you emptied your meal prep out of the freezer to make room for ice cream.

 

[Losiol]

Next you'll say you emptied your meal prep out of the freezer to make room for ice cream.

Hahahahahahahahahahahahha

Bro you know me well

 

[LevButlerov]

Gainzzzz
420g rice
6 eggs

@Losiol big gains but needs to be 8 eggs

 

[LevButlerov]

Sleep: 7h
Morning fasted bw: 227.2

normally I wouldn’t advise on doing so many muscle groups in one session but I was just trying to mitigate the gap from the days off I had due to sickness. Feeling good again didn’t push legs to the max though I’ll save that for Wednesday. Pump was good!

Enjoy the rest of the weekend yall!

Legs / Shoulders / Arms

Seated leg extensions
12 (260) x4

Belt squat - lean forward emphasis on quads
12 (360)
12 (450)
10 (540)
08 (450)

Barbell RDL
12 (135)
12 (225)
10 (225)
10 (225)

Seated barbell shoulder press
12 (95)
10 (135)
07 (135)
06 (135)

Machine reverse shoulder press
12 (180) x4

DB seated lateral raises
12 (30) drop 10 (20) x standing 10 (15) x4

Triceps vbar push down
12 (88)
10 (93)
04 (110)

Ez bar standing preachers
10 (75) x3

No cardio

@Losiol your legs look real thick! wow amazing

Meal 1 pre workout

420g rice
250g lean ground beef
6 eggs

perfect meal

 

[Losiol]

@Losiol big gains but needs to be 8 eggs

Easy! Done

@Losiol your legs look real thick! wow amazing


perfect meal

thank you brother, really trying to grow these legs this off season! Cardio is back up on Monday 4 to 5 times a week on the stairs as well.

 

[LevButlerov]

Easy! Done

thank you brother, really trying to grow these legs this off season! Cardio is back up on Monday 4 to 5 times a week on the stairs as well.

you're next level already now just maintain and dont stop the dedication @Losiol

 

[Losiol]

you're next level already now just maintain and dont stop the dedication @Losiol

How can I stop with this level of support?!!!

 

[Losiol]

Last meal

I think I’m averaging about 4.5k cals now not really sure I stopped tracking so meticulously macros are for sure hit or well beyond that

100g lean beef
210g rice
2 eggs

 

[Abolone]

Last meal

I think I’m averaging about 4.5k cals now not really sure I stopped tracking so meticulously macros are for sure hit or well beyond that

100g lean beef
210g rice
2 eggs

Big cals suck haha hard to down bro! For me anyway how do you find it ? Liquid cals saving your soul?

 

[Losiol]

Big cals suck haha hard to down bro! For me anyway how do you find it ? Liquid cals saving your soul?

Its still really early into my bulk so it hasn't been to terrible just this last few days were hard since I got sick... Mostly wake up super early to get in a massive meal to get a kickstart to the day, but im almost sure that liquid cals are going to be a major player soon enough lol

 

[Losiol]

Rest day!!! Happy Sunday yall!

Sleep: 7h 30m
Morning fasted bw: 232.2

Here’s a little progress pic from December to today around 8 months

First photo is me at 190 vs 230

Meal 1
420g rice
100g lean beef
6 eggs

 

[Losiol]

My boy brought in a care package today

His tree produced some gigantic avocados looks like I’m getting my healthy fats in this way for the next few weeks

 

[Eddie Haskell]

Last meal

I think I’m averaging about 4.5k cals now not really sure I stopped tracking so meticulously macros are for sure hit or well beyond that

100g lean beef
210g rice
2 eggs

eating in the deep end man WOW

Rest day!!! Happy Sunday yall!

Sleep: 7h 30m
Morning fasted bw: 232.2

Here’s a little progress pic from December to today around 8 months

First photo is me at 190 vs 230

Meal 1
420g rice
100g lean beef
6 eggs

i like the thick size of the quads CLEARLY growing for the show

My boy brought in a care package today

His tree produced some gigantic avocados looks like I’m getting my healthy fats in this way for the next few weeks

wow those looks awesome
i only got them MX small ones haha

 

[Losiol]

eating in the deep end man WOW


i like the thick size of the quads CLEARLY growing for the show


wow those looks awesome
i only got them MX small ones haha

Yeah tbh I’ve never seen them this big lmao he’s got like 100+ harvested from his tree so I’m gonna be chowing down on a bunch of them.

Hopefully progressed will stay relatively linear, got plenty of room before I need to worry about trimming down

 

[ballin2504]

Sleep: 10h
Morning fasted bw: 227

IM BACK!!! little stuffy but good enough to be back in the gym. Turns out they had to deep clean the entire place because so many people were getting sick lmao.

I skipped two days in the gym hence why I added a few working sets for chest today.

Tmrw I’ll make up for my missed leg day and finish with shoulders and arms.

Strength is still there, felt massive looked massive

Back Biceps / Chest

Barbell bent row - full extension touching ground
12 (135)
12 (185)
08 (225)
07 (225)
07 (225)

Lat pull downs - narrow mag grip
12 (231)
10 (231)
10 (209)
12 (165)

Cable pullovers - super setter with lat pull downs
12 (55)x4

Tbar chest supported row - controlled
10 (160)
08 (160)
10 (135)
10 (135)

Nautilus low to high row
12 (180) x4

Hs low row
12 (320)
08 (320)
08 (320)
07 (270)

Preachers machine curls
08 (135) x3

Ez bar curl standing
10 (85) x2

Flat DB bench
08 (120)

Incline bench
10 (225)
08 (225)

Face pulls
12 (65) x3

Some good numbers

 

[Losiol]

Some good numbers

Thanks brother!

 

[Abolone]

_

My boy brought in a care package today

His tree produced some gigantic avocados looks like I’m getting my healthy fats in this way for the next few weeks

ive been told to up my fats might get some avocardo
rather then peanut butter! suggestions on meal ? i eat very very simple lol

 

[RoidRage69]

_

ive been told to up my fats might get some avocardo
rather then peanut butter! suggestions on meal ? i eat very very simple lol

I would be slamming down tacos if I was eating 5000 cals per day.

 

[Abolone]

I would be slamming down tacos if I was eating 5000 cals per day.

I eat simple bro u know my diet lol eyes on goal

 

[Losiol]

_

ive been told to up my fats might get some avocardo
rather then peanut butter! suggestions on meal ? i eat very very simple lol

I mash up avocados into my rice with beef and drench it with some sweet soy sauce lol I’m also a man of simple taste

 

[25homes]

Sleep: 10h
Morning fasted bw: 227

IM BACK!!! little stuffy but good enough to be back in the gym. Turns out they had to deep clean the entire place because so many people were getting sick lmao.

I skipped two days in the gym hence why I added a few working sets for chest today.

Tmrw I’ll make up for my missed leg day and finish with shoulders and arms.

Strength is still there, felt massive looked massive

Back Biceps / Chest

Barbell bent row - full extension touching ground
12 (135)
12 (185)
08 (225)
07 (225)
07 (225)

Lat pull downs - narrow mag grip
12 (231)
10 (231)
10 (209)
12 (165)

Cable pullovers - super setter with lat pull downs
12 (55)x4

Tbar chest supported row - controlled
10 (160)
08 (160)
10 (135)
10 (135)

Nautilus low to high row
12 (180) x4

Hs low row
12 (320)
08 (320)
08 (320)
07 (270)

Preachers machine curls
08 (135) x3

Ez bar curl standing
10 (85) x2

Flat DB bench
08 (120)

Incline bench
10 (225)
08 (225)

Face pulls
12 (65) x3

Nice

 

[Losiol]

Sleep: 8h 30m
Morning fasted bw: 231

Insane chest day today, skin splitting pump! Strength is at an all time high next week gonna go for the 130lbs dumbbells

Chest Triceps Delts

DB flat bench
10 (120)
08 (120)
07 (120)
08 (110)

DB incline bench
09 (100)
08 (110)
06 (90)
06 (90)

Smith incline bench - slow negatives
06 (240)
07 (225)
07 (185)
07 (185)

Nautilus converging chest press
06 (230)
08 (180)
12 (140)
10 (140)

Barbell flat bench
10 (135)
10 (185)
09 (225)
07 (225)
16 (135)

Triceps vbar push down
12 (88)
10 (105)
08 (105)

No cardio

Arsenal lateral raises

12 (80) x front raises 10 (80) x4



DB lateral raises

14 (22) x3

 

[RoySimpson]

Love following these logs!

 

[RoidRage69]

Well I got chest tomorrow. I guess I need to increase the weights before you catch me. I guess I will try 125's on the incline. Thats as high as they go. Hopefully I can get out 8.

 

[Losiol]

Well I got chest tomorrow. I guess I need to increase the weights before you catch me. I guess I will try 125's on the incline. Thats as high as they go. Hopefully I can get out 8.

Bro for you that’ll be cake walk

 

[Eddie Haskell]

Sleep: 8h 30m
Morning fasted bw: 231

Insane chest day today, skin splitting pump! Strength is at an all time high next week gonna go for the 130lbs dumbbells

Chest Triceps Delts

DB flat bench
10 (120)
08 (120)
07 (120)
08 (110)

DB incline bench
09 (100)
08 (110)
06 (90)
06 (90)

Smith incline bench - slow negatives
06 (240)
07 (225)
07 (185)
07 (185)

Nautilus converging chest press
06 (230)
08 (180)
12 (140)
10 (140)

Barbell flat bench
10 (135)
10 (185)
09 (225)
07 (225)
16 (135)

Triceps vbar push down
12 (88)
10 (105)
08 (105)

No cardio

Arsenal lateral raises

12 (80) x front raises 10 (80) x4



DB lateral raises

14 (22) x3

@Losiol beast again and your look just bigger always

 

[Losiol]

@Losiol beast again and your look just bigger always

Hahahaha appreciate you bro! Definitely can tell the Deca is starting to kick in muscle hardness is insane feels like I’m made of bricks lol

 

[RoidRage69]

Hahahaha appreciate you bro! Definitely can tell the Deca is starting to kick in muscle hardness is insane feels like I’m made of bricks lol

If u want to get hard try some Masteron. Masteron+ Cialis= pain for any woman.

 

[Losiol]

If u want to get hard try some Masteron. Masteron+ Cialis= pain for any woman.

Definitely will be getting masteron already using cialis on training days. I’m a little worried my libido will go sky high since it’s already fucking there need to get a stable girl before I get too soft lol

 

[RoidRage69]

Definitely will be getting masteron already using cialis on training days. I’m a little worried my libido will go sky high since it’s already fucking there need to get a stable girl before I get too soft lol

What did Tren do for your libido? I can't remember if you were using E or Ace?

 

[Losiol]

What did Tren do for your libido? I can't remember if you were using E or Ace?

I was using Ace, first few weeks was solid but nothing like on my stack rn I think my prolactin was a bit high on tren but can’t know for sure

 

[Losiol]

Sleep: 7h 30m
Morning fasted bw: 230.4

Crazy back workout, hitting new strength numbers without much effort mind muscle connection is insane. Probably will be pulling 3 plates on the bent row in a few weeks with perfect form no swinging

Back Biceps

Barbell bent row - full ROM
12 (135)
10 (225)
06 (275)
08 (225)
07 (225)

Lat pulldowns
12 (232)
10 (250)
08 (231)
11 (209)

Cable pull overs - super set with pull downs
10 (55) x4

Nautilus chest supported row
12 (180)
10 (180)
10 (180)
12 (130)

Tbar chest supported row
10 (135) x3

DB incline curls
12 (35) drop 12 (22) x4

Facepulls
12 (65) x3

Barbell seated shoulder press
08 (205)
10 (135)

No cardio

 

[RoidRage69]

Sleep: 7h 30m
Morning fasted bw: 230.4

Crazy back workout, hitting new strength numbers without much effort mind muscle connection is insane. Probably will be pulling 3 plates on the bent row in a few weeks with perfect form no swinging

Back Biceps

Barbell bent row - full ROM
12 (135)
10 (225)
06 (275)
08 (225)
07 (225)

Lat pulldowns
12 (232)
10 (250)
08 (231)
11 (209)

Cable pull overs - super set with pull downs
10 (55) x4

Nautilus chest supported row
12 (180)
10 (180)
10 (180)
12 (130)

Tbar chest supported row
10 (135) x3

DB incline curls
12 (35) drop 12 (22) x4

Facepulls
12 (65) x3

Barbell seated shoulder press
08 (205)
10 (135)

No cardio

Great workout!!! I need to do some bent over rows again. The last time I did them was July 3rd. Might do a deadlift workout and do them afterwards on Friday. Been 4 months since I've done a conventional deadlift. I wonder how much my RDL/SLDL will carry over. Should be even stronger I think.

 

[Losiol]

Great workout!!! I need to do some bent over rows again. The last time I did them was July 3rd. Might do a deadlift workout and do them afterwards on Friday. Been 4 months since I've done a conventional deadlift. I wonder how much my RDL/SLDL will carry over. Should be even stronger I think.

Thanks bro!! I can’t go without the bent rows or Yates rows such a good round back builder also really rewarding when you progress since it’s quite a difficult movement

 

[RoidRage69]

Thanks bro!! I can’t go without the bent rows or Yates rows such a good round back builder also really rewarding when you progress since it’s quite a difficult movement

I generally either do bent over bb rows or cable rows. I never do them on same workout.

 

[Losiol]

I generally either do bent over bb rows or cable rows. I never do them on same workout.

I stopped doing cable rows for now, I feel they haven’t been giving as much in return as my other movement have been doing for me lately

 

[Npcclassicphysique champ]

Sleep: 7h 30m
Morning fasted bw: 230.4

Crazy back workout, hitting new strength numbers without much effort mind muscle connection is insane. Probably will be pulling 3 plates on the bent row in a few weeks with perfect form no swinging

Back Biceps

Barbell bent row - full ROM
12 (135)
10 (225)
06 (275)
08 (225)
07 (225)

Lat pulldowns
12 (232)
10 (250)
08 (231)
11 (209)

Cable pull overs - super set with pull downs
10 (55) x4

Nautilus chest supported row
12 (180)
10 (180)
10 (180)
12 (130)

Tbar chest supported row
10 (135) x3

DB incline curls
12 (35) drop 12 (22) x4

Facepulls
12 (65) x3

Barbell seated shoulder press
08 (205)
10 (135)

No cardio

@Losiol you're putting in some strong pulls, big back days again

 

[Losiol]

@Losiol you're putting in some strong pulls, big back days again

We’re growing!!!

 

[stevesmi]

Nice job man you're definitely killing it each workout

 

[Losiol]

Nice job man you're definitely killing it each workout

Thanks buddy!

 

[Losiol]

Blehhh last meal in barely touched 4k cals today

 

[RoidRage69]

Blehhh last meal in barely touched 4k cals today

Are you struggling to finish that? I would probably vomit trying to get that down.

 

[Losiol]

Are you struggling to finish that? I would probably vomit trying to get that down.

I was lol had to shove that shit down lmao, eating clean is not easy hahahaha I pushed my seccond to last meal too late because I wasn’t hungry all day

 

[Mobster]

Sleep: 7h 30m
Morning fasted bw: 230.4

Crazy back workout, hitting new strength numbers without much effort mind muscle connection is insane. Probably will be pulling 3 plates on the bent row in a few weeks with perfect form no swinging

Back Biceps

Barbell bent row - full ROM
12 (135)
10 (225)
06 (275)
08 (225)
07 (225)

Lat pulldowns
12 (232)
10 (250)
08 (231)
11 (209)

Cable pull overs - super set with pull downs
10 (55) x4

Nautilus chest supported row
12 (180)
10 (180)
10 (180)
12 (130)

Tbar chest supported row
10 (135) x3

DB incline curls
12 (35) drop 12 (22) x4

Facepulls
12 (65) x3

Barbell seated shoulder press
08 (205)
10 (135)

No cardio

Get the row weights up and you'll bench will go up too

 

[RoidRage69]

Get the row weights up and you'll bench will go up too

A good rule of thumb is your bent over row should equal your flat bench or fairly close.

 

[Losiol]

Get the row weights up and you'll bench will go up too

A good rule of thumb is your bent over row should equal your flat bench or fairly close.

Okay they are both basically on par now

 

[Losiol]

Meal 1 pre workout
First meal went down no issues 5 more to go

 

[25homes]

Sleep: 7h 30m
Morning fasted bw: 230.4

Crazy back workout, hitting new strength numbers without much effort mind muscle connection is insane. Probably will be pulling 3 plates on the bent row in a few weeks with perfect form no swinging

Back Biceps

Barbell bent row - full ROM
12 (135)
10 (225)
06 (275)
08 (225)
07 (225)

Lat pulldowns
12 (232)
10 (250)
08 (231)
11 (209)

Cable pull overs - super set with pull downs
10 (55) x4

Nautilus chest supported row
12 (180)
10 (180)
10 (180)
12 (130)

Tbar chest supported row
10 (135) x3

DB incline curls
12 (35) drop 12 (22) x4

Facepulls
12 (65) x3

Barbell seated shoulder press
08 (205)
10 (135)

No cardio

Nice

 

[Losiol]

Sleep: 7h
Morning fasted bw: 230

Killed legs today progress is evident pushing full range of motion is my new goal to make things more challenging hehe

Legs Abs

Leg extensions
12 (260) x4

Barbell squats - Ass to grass
10 (135)
10 (225)
10 (315)
07 (405)
05 (405)
08 (385)

Belt squat - emphasis on quads
12 (450)
10 (450)
10 (450)
10 (450)

Barbell RDL
12 (135)
12 (225)
10 (275)
08 (275)

Lying leg curls
10 (180) x3

Standing calve raises
12 (170) x4

Rope cable crunches
25 (85)
15 (100)

No cardio

 

[ceo]

Bros I see that soda in the background don't be selling us out

 

[Losiol]

Bros I see that soda in the background don't be selling us out

Brother zero sugar zero cals for me that’s all fair game lol

 

[ROIDDERS]

I like the food that's a good little recipe you should share

 

[chesty]

you're eating big and you're getting big I like it

 

[Ulter]

nice to see you and roidrage becoming good friends

 

[e2]

230 lbs you are a beast

 

[2Thick]

I didn't know you weighed that much you looked so lean but you're so muscular

 

[Vadim Fedorov]

impressive work man we really impressed with how hard you're pushing it

 

[Wootoom]

much respect I like that Nautilus chest supported row

 

[JasonPriest]

keep up the good work man you're getting some good effects

 

[BodyMonster34]

bro why no cardio don't poosy out on me!

 

[Quadsweep]

you're doing what you have to do to get more muscular that's exactly what you have to go with with that high protein