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Sir yes sir!
Wow nice job on the squats
bro that's some big time weight nice almost 500 lbs
I feel like you have a good bunch of dudes at your gym who push you every day
500 by the end of the month!
100% if you surround yourself with people that aspire for the same goal makes it much more competitive in a good way!
Sleep: 8h
Morning fasted bw: 237.6
Wow hell of a back day today, felt like I could keep going all day lol. I don’t think I’ve ever achieved this kind of pump especially in my back it was insane.
Tmrw is leg day
gonna eat plenty tonight to make sure recovery and strength is on point tmrw as well!
Back Biceps
Barbell bent row
12 (135)
12 (185)
10 (225)
06 (275)
07 (225)
10 (185)
Lat pulldowns
08 (251)
08 (231)
12 (209)
12 (209)
Cable pullovers - super set with pull downs
10 (55) x4
Single arm db rows
11 (110) x4
Nautilus low row
10 (180) x3
Tbar chest supported row
07 (135) x4
Hs low row
10 (270) x3
Ez bar preacher curls
10 (100) x4
Seated biceps curls - hold one curl at top
10 (25) x4
Bicep cable hammer curls
12 (55) x2
Morning fasted bw: 237.6
Wow hell of a back day today, felt like I could keep going all day lol. I don’t think I’ve ever achieved this kind of pump especially in my back it was insane.
Tmrw is leg day
gonna eat plenty tonight to make sure recovery and strength is on point tmrw as well! Back Biceps
Barbell bent row
12 (135)
12 (185)
10 (225)
06 (275)
07 (225)
10 (185)
Lat pulldowns
08 (251)
08 (231)
12 (209)
12 (209)
Cable pullovers - super set with pull downs
10 (55) x4
Single arm db rows
11 (110) x4
Nautilus low row
10 (180) x3
Tbar chest supported row
07 (135) x4
Hs low row
10 (270) x3
Ez bar preacher curls
10 (100) x4
Seated biceps curls - hold one curl at top
10 (25) x4
Bicep cable hammer curls
12 (55) x2
Nice job on your PR!! depth looks better!!Sleep: 8h
Morning fasted bw: 235.8
Hit a PR today 455 for 3 repsthinking 5 plates is doable by the end of the year
Legs Abs
Barbell squat
12 (135)
12 (225)
12 (315)
03 (455)
06 (405)
06 (405)
Belt squat
12 (450)
12 (450)
10 (540)
10 (540)
Leg extensions
12 (260) x4
Lying leg curls
12 (180) + 25lbs plate x4
Standing calve raises
12 (170) x4
Bunch of Ab body weight stuff
Thanks!!!Nice job on your PR!! depth looks better!!
Couldn’t agree more bro, offseason is the only time where I can touch 8hrs ever few nights otherwise it’s about 6-7
Sleep: 7h
Morning fasted bw: 239.8
Another awesome training day, absolutely destroyed my legs and was at the brim of puking hahaha. Tested the water with 495lbs squat felt decent especially after the pre exhaust I did before with the goblets.
Im pretty comfortable pushing the envelope for the next few weeks to see how far we can get
Alright yall have a good rest of the weekend!
Legs Abs
Goblet squats
12 (120)
12 (120)
12 (100)
10 (100)
Barbell squats
10 (135)
10 (225)
10 (315)
06 (405)
03 (495) ?
Belt squat
12 (450)
10 (540)
10 (540)
Barbell walking lunges
25 yards (135)
25 yards (135)
Seated leg extensions
10 (260) x4
Lying leg curls
12 (200) x4
Bunch of Ab stuff
Morning fasted bw: 239.8
Another awesome training day, absolutely destroyed my legs and was at the brim of puking hahaha. Tested the water with 495lbs squat felt decent especially after the pre exhaust I did before with the goblets.
Im pretty comfortable pushing the envelope for the next few weeks to see how far we can get
Alright yall have a good rest of the weekend!
Legs Abs
Goblet squats
12 (120)
12 (120)
12 (100)
10 (100)
Barbell squats
10 (135)
10 (225)
10 (315)
06 (405)
03 (495) ?
Belt squat
12 (450)
10 (540)
10 (540)
Barbell walking lunges
25 yards (135)
25 yards (135)
Seated leg extensions
10 (260) x4
Lying leg curls
12 (200) x4
Bunch of Ab stuff
Congrats on the squat. Hard to tell how much he was helping as he was bear hugging you the entire time. 
Be careful to increase too fast. You only have one set of knees.
Be careful to increase too fast. You only have one set of knees.
You're going to be 250+ and I will be 240 in a month.
Thanks bud, first rep was all me but the second two he did helpCongrats on the squat. Hard to tell how much he was helping as he was bear hugging you the entire time.
Be careful to increase too fast. You only have one set of knees.
I just wanted to see where I’m at. This is just for show hahaha
Lmao that’ll be funYou're going to be 250+ and I will be 240 in a month.
as long as my lifts are progressing I’ll still hammer the food otherwise I’m gonna need to pull back a little
Thanks boys
Yes sir. Keep killing it
I second this and would love seeing him get the veteran tag, he most certainly has earned it, and losiol is a hell of a guy he always has my backing and support@Losiol happy with your progress as well
you're doing good even on shoulders
I already suggested to admins we upgrade you to VETERAN LOG
Thank you my brotherI second this and would love seeing him get the veteran tag, he most certainly has earned it, and losiol is a hell of a guy he always has my backing and support
Always brotherThank you my brother
Thanks broski! Making sure my leg drive is on point for my pressing movements lol
I was going to do cardio but tomorrow is leg day and my knees have been sore from the heavy lifting so I'm giving it a day of rest. Have to train smarter not harder!!!Happy Sunday! Rest day it is
Sleep: 7h 30m
Morning fasted bw: 240
What's your macro breakdown for lifting days vs non lifting?
During a cut this is what I should have done more!
lol good question. I’ve gotten a bit sloppy but my base macros for ever single day is 270g protein 426g carbs 18g fiber 73g fats = 3500 calories. On training days I just add an extra meal or two bringing the cals up by 1.5k or so and 100 protein etc. I’m at the point where really it’s all fair game in moderation, as long as my lifts are increasing I don’t really care all that much about the fat gain yet. I haven’t done as many cheat meals as I had during my cut though
Might as well do a physique update since 240 fasted is the heaviest since I’ve been in a long long time. Definitely loosing a lot of definition and basically body dysmorphia is at full swing but anything for the gains right?! Feel really good though health wise.
I’ll implement a mini cut the moment I complete loose all definition in my abdomen probably 3-4 weeks at a very heavy deficit than resume bulking
but anything for the gains right?! Feel really good though health wise. I’ll implement a mini cut the moment I complete loose all definition in my abdomen probably 3-4 weeks at a very heavy deficit than resume bulking
Attachments
As long as you can still see veins in your legs and arms just keep bulking. Go until the gains slow down.
Agreed, people tend to forget that the hardest part is not the fat loss but the muscle gain!
@Losiol damn you killed them legs broSleep: 7h
Morning fasted bw: 239.8
Another awesome training day, absolutely destroyed my legs and was at the brim of puking hahaha. Tested the water with 495lbs squat felt decent especially after the pre exhaust I did before with the goblets.
Im pretty comfortable pushing the envelope for the next few weeks to see how far we can get
Alright yall have a good rest of the weekend!
Legs Abs
Goblet squats
12 (120)
12 (120)
12 (100)
10 (100)
Barbell squats
10 (135)
10 (225)
10 (315)
06 (405)
03 (495) ?
Belt squat
12 (450)
10 (540)
10 (540)
Barbell walking lunges
25 yards (135)
25 yards (135)
Seated leg extensions
10 (260) x4
Lying leg curls
12 (200) x4
Bunch of Ab stuff
amazing body 240 fasted tight and lean and bigMight as well do a physique update since 240 fasted is the heaviest since I’ve been in a long long time. Definitely loosing a lot of definition and basically body dysmorphia is at full swing
I’ll implement a mini cut the moment I complete loose all definition in my abdomen probably 3-4 weeks at a very heavy deficit than resume bulking
its a true fact you can step on stage dont give up
Brother with all this support 2025 will be the year I step on stage, time to get big af first@Losiol damn you killed them legs bro
amazing body 240 fasted tight and lean and big
its a true fact you can step on stage dont give up
Sleep: 7h 30m
Morning fasted bw: 242
Think my elbow is acting up maybe it’s from the quick weight progression gonna chill out on the pressing movement for the rest of the week.
Chest Biceps Delts
Incline DB bench
08 (120)
07 (120)
08 (100)
06 (100)
Barbell flat bench
10 (135)
05 (275)
08 (225)
08 (185)
Smith incline bench - slow negatives
10 (225)
08 (225)
07 (225)
10 (185)
Nautilus converging chest press
10 (270)
10 (270)
08 (270)
Chest flys
10 (40) x4
Bicep cable curls
12 (50) x4
Single arm cable curls
12 (30) x4
Tricep vbar push down
12 (100) x3
DB lateral raises
12 (25) x4
Bunch of Ab work
Morning fasted bw: 242
Think my elbow is acting up maybe it’s from the quick weight progression gonna chill out on the pressing movement for the rest of the week.
Chest Biceps Delts
Incline DB bench
08 (120)
07 (120)
08 (100)
06 (100)
Barbell flat bench
10 (135)
05 (275)
08 (225)
08 (185)
Smith incline bench - slow negatives
10 (225)
08 (225)
07 (225)
10 (185)
Nautilus converging chest press
10 (270)
10 (270)
08 (270)
Chest flys
10 (40) x4
Bicep cable curls
12 (50) x4
Single arm cable curls
12 (30) x4
Tricep vbar push down
12 (100) x3
DB lateral raises
12 (25) x4
Bunch of Ab work
careful with elbow if you see it tight, stop upper body for 1 week and massage it more @Losiol you dont want it chronicSleep: 7h 30m
Morning fasted bw: 242
Think my elbow is acting up maybe it’s from the quick weight progression gonna chill out on the pressing movement for the rest of the week.
Chest Biceps Delts
Incline DB bench
08 (120)
07 (120)
08 (100)
06 (100)
Barbell flat bench
10 (135)
05 (275)
08 (225)
08 (185)
Smith incline bench - slow negatives
10 (225)
08 (225)
07 (225)
10 (185)
Nautilus converging chest press
10 (270)
10 (270)
08 (270)
Chest flys
10 (40) x4
Bicep cable curls
12 (50) x4
Single arm cable curls
12 (30) x4
Tricep vbar push down
12 (100) x3
DB lateral raises
12 (25) x4
Bunch of Ab work
Use an elbow sleeve and back off on volume. Don't over train arms for at least a week. Take anti inflammatory and ice it. Throw the kitchen sink at it.
It's possibly from the heavy benching and squatting. You be surprised how much heavy squatting will mess up your shoulders and arms. Lots of pressure holding that bar on your back. Also benching will just make it compound. I would stay away from all benching for at least a week.
U also don't use wrist wraps. U must use them on heavy squats and benching. That could trigger nerve problems and tendonotis that runs from your wrists all the way down to shoulder. Welcome to my world!!!! This is how I felt on the only two powerlifting comps I trained for. Sucked.
It's possibly from the heavy benching and squatting. You be surprised how much heavy squatting will mess up your shoulders and arms. Lots of pressure holding that bar on your back. Also benching will just make it compound. I would stay away from all benching for at least a week.
U also don't use wrist wraps. U must use them on heavy squats and benching. That could trigger nerve problems and tendonotis that runs from your wrists all the way down to shoulder. Welcome to my world!!!! This is how I felt on the only two powerlifting comps I trained for. Sucked.
Last edited:
Thanks fellas I’ll take it easy on push for the rest of the week, I have a vial of bpc 157 I was saving for a day like today gonna start using it tmrw. I only really feel the aggravation during my benching movements and single arm Dumbell curls. Gonna stick with machine until it clears up. Appreciate you boys!
start the BPC now it will help, hit the direct site its at @LosiolThanks fellas I’ll take it easy on push for the rest of the week, I have a vial of bpc 157 I was saving for a day like today gonna start using it tmrw. I only really feel the aggravation during my benching movements and single arm Dumbell curls. Gonna stick with machine until it clears up. Appreciate you boys!
I’d start it now but im waiting for the BAC water and it arrives in the morningstart the BPC now it will help, hit the direct site its at @Losiol
we have timeI’d start it now but im waiting for the BAC water and it arrives in the morning
@Losiol stay strong
It can be. Add a sleeve.Sleep: 7h 30m
Morning fasted bw: 242
Think my elbow is acting up maybe it’s from the quick weight progression gonna chill out on the pressing movement for the rest of the week.
Chest Biceps Delts
Incline DB bench
08 (120)
07 (120)
08 (100)
06 (100)
Barbell flat bench
10 (135)
05 (275)
08 (225)
08 (185)
Smith incline bench - slow negatives
10 (225)
08 (225)
07 (225)
10 (185)
Nautilus converging chest press
10 (270)
10 (270)
08 (270)
Chest flys
10 (40) x4
Bicep cable curls
12 (50) x4
Single arm cable curls
12 (30) x4
Tricep vbar push down
12 (100) x3
DB lateral raises
12 (25) x4
Bunch of Ab work
Yeah definitely dont want that to happen, its quite faint now so I’m sure in a few days it will pass with proper care
Sleep: 7h 30m
Morning fasted bw: 239.8
Felt very strong today, 275 on the barbell row felt much easier than last week! Pump was incredible very full. Im at the point where im always covered up in the gym so I can see the progression more clearly in a few weeks time.
Stay strong guys!
Back shoulders
Barbell bent row
10 (135)
10 (225)
08 (275)
07 (225)
06 (225)
Lat pull down - wide grip
08 (275)
08 (253)
10 (209)
09 (209)
Lat pull-down - narrow mag grip
10 (187) x3
Cable pull overs
12 (60)
10 (55)
09 (55)
09 (55)
Chest supported Tbar
07 (135) x3
Hs low row
10 (270)
08 (270)
08 (270)
Hs shoulder press
12 (180)
12 (270)
06 (320)
DB shoulder press
12 (60) x3
Db lateral raises
12 (30) x2
Morning fasted bw: 239.8
Felt very strong today, 275 on the barbell row felt much easier than last week! Pump was incredible very full. Im at the point where im always covered up in the gym so I can see the progression more clearly in a few weeks time.
Stay strong guys!
Back shoulders
Barbell bent row
10 (135)
10 (225)
08 (275)
07 (225)
06 (225)
Lat pull down - wide grip
08 (275)
08 (253)
10 (209)
09 (209)
Lat pull-down - narrow mag grip
10 (187) x3
Cable pull overs
12 (60)
10 (55)
09 (55)
09 (55)
Chest supported Tbar
07 (135) x3
Hs low row
10 (270)
08 (270)
08 (270)
Hs shoulder press
12 (180)
12 (270)
06 (320)
DB shoulder press
12 (60) x3
Db lateral raises
12 (30) x2
It is always a tough one to manage through mentally when you are able to lift so heavy but know you should back off a bit. We just always tell ourselves to go heavier and progress but sometimes a little slow down is needed.
bro stop fapping so much, that kills the elbows or switch hands
pretty common to deal with joint issues like this. just rest it then go light for a couple weeks
try some homemade bone broth it's great for collagen
Sleep: 7h
Morning fasted bw: 239.8
Holy mother of leg days very rowdy session with the boys this morning pushing the limits!
Be strong guys !
Legs Abs
Barbell squats
12 (135)
12 (225)
07 (405)
05 (455)
Goblet squats
12 (120)
12 (120)
12 (120) - paused
12 (120) - paused
Belt squat
12 (410)
11 (450)
10 (500)
10 (500)
Leg press - full rom knees to chest
12 (500) x4
RDL
12 (225)
12 (275)
11 (315)
Leg extensions
12 (260) x3
Lying hamstring curls
12 (180) x4
Bunch of Ab stuff
Morning fasted bw: 239.8
Holy mother of leg days
very rowdy session with the boys this morning pushing the limits! Be strong guys !
Legs Abs
Barbell squats
12 (135)
12 (225)
07 (405)
05 (455)
Goblet squats
12 (120)
12 (120)
12 (120) - paused
12 (120) - paused
Belt squat
12 (410)
11 (450)
10 (500)
10 (500)
Leg press - full rom knees to chest
12 (500) x4
RDL
12 (225)
12 (275)
11 (315)
Leg extensions
12 (260) x3
Lying hamstring curls
12 (180) x4
Bunch of Ab stuff
@Losiol ab stuff is good to close it, you want the midsection tightSleep: 7h
Morning fasted bw: 239.8
Holy mother of leg days
Be strong guys !
Legs Abs
Barbell squats
12 (135)
12 (225)
07 (405)
05 (455)
Goblet squats
12 (120)
12 (120)
12 (120) - paused
12 (120) - paused
Belt squat
12 (410)
11 (450)
10 (500)
10 (500)
Leg press - full rom knees to chest
12 (500) x4
RDL
12 (225)
12 (275)
11 (315)
Leg extensions
12 (260) x3
Lying hamstring curls
12 (180) x4
Bunch of Ab stuff
perfect
Exactly brother, I’m trying to have as blocky abs as possible ! I never trained them this consistently so hoping for some crazy results@Losiol ab stuff is good to close it, you want the midsection tight
tighten them up, perfect on stageExactly brother, I’m trying to have as blocky abs as possible ! I never trained them this consistently so hoping for some crazy results
start practicing posing now @Losiol
Sleep: 6h 30m
Morning fasted bw: 242.6
Another great sesh with the boys, elbow feels slightly better. I’ve been keeping them closer to my side and that has helped a lot on the pressing movement. Haven’t deployed bpc yet but will later on today.
Stay strong guys!
Chest Biceps
Barbell flat bench
12 (135) - slow
12 (225)
05 (315)
08 (225)
10 (185) - paused
DB incline bench
12 (75)
12 (75)
12 (80)
12 (100)
Incline seated chest flys - super set with DB
10 (37) x4
Nautilus converging chest press
10 (270)
10 (230)
08 (230)
11 (180)
Smith incline bench - slow negatives
07 (225)
09 (185)
08 (225)
10 (185)
Machine preacher curls
12 (135)
10 (110)
08 (110)
10 (90)
Ez bar standing curls
08 (85)
10 (60)
10 (60)
Single arm db concentration curls
12 (35)
Morning fasted bw: 242.6
Another great sesh with the boys, elbow feels slightly better. I’ve been keeping them closer to my side and that has helped a lot on the pressing movement. Haven’t deployed bpc yet but will later on today.
Stay strong guys!
Chest Biceps
Barbell flat bench
12 (135) - slow
12 (225)
05 (315)
08 (225)
10 (185) - paused
DB incline bench
12 (75)
12 (75)
12 (80)
12 (100)
Incline seated chest flys - super set with DB
10 (37) x4
Nautilus converging chest press
10 (270)
10 (230)
08 (230)
11 (180)
Smith incline bench - slow negatives
07 (225)
09 (185)
08 (225)
10 (185)
Machine preacher curls
12 (135)
10 (110)
08 (110)
10 (90)
Ez bar standing curls
08 (85)
10 (60)
10 (60)
Single arm db concentration curls
12 (35)
Attachments
Good job!! Are your partners looking at competing as well?Sleep: 6h 30m
Morning fasted bw: 242.6
Another great sesh with the boys, elbow feels slightly better. I’ve been keeping them closer to my side and that has helped a lot on the pressing movement. Haven’t deployed bpc yet but will later on today.
Stay strong guys!
Chest Biceps
Barbell flat bench
12 (135) - slow
12 (225)
05 (315)
08 (225)
10 (185) - paused
DB incline bench
12 (75)
12 (75)
12 (80)
12 (100)
Incline seated chest flys - super set with DB
10 (37) x4
Nautilus converging chest press
10 (270)
10 (230)
08 (230)
11 (180)
Smith incline bench - slow negatives
07 (225)
09 (185)
08 (225)
10 (185)
Machine preacher curls
12 (135)
10 (110)
08 (110)
10 (90)
Ez bar standing curls
08 (85)
10 (60)
10 (60)
Single arm db concentration curls
12 (35)
Thanks broski! Yes most of them are also looking to start competing next year, really cool thing about my gym is that there is a good mix between pros and people aspiring to get on stage. Atmosphere is definitely there for consistent maximum effort not including how many baddies go there too gives you all that more drive to push heavy weights hahaha
You are so lucky to be in a gym like that. I wish I was at a gym where there were people way bigger and stronger than myself.
I’m very grateful for that, there is another one about 40 min further that is solely catering to bodybuilding pros and amateurs alike but for now I’m getting enough from my current gym.
I guess I don't have it too bad. I have the most badass training partner I could ever imagine. She knows how to push my buttons!!!
@Losiol good to see your elbow is fine.........Sleep: 6h 30m
Morning fasted bw: 242.6
Another great sesh with the boys, elbow feels slightly better. I’ve been keeping them closer to my side and that has helped a lot on the pressing movement. Haven’t deployed bpc yet but will later on today.
Stay strong guys!
Chest Biceps
Barbell flat bench
12 (135) - slow
12 (225)
05 (315)
08 (225)
10 (185) - paused
DB incline bench
12 (75)
12 (75)
12 (80)
12 (100)
Incline seated chest flys - super set with DB
10 (37) x4
Nautilus converging chest press
10 (270)
10 (230)
08 (230)
11 (180)
Smith incline bench - slow negatives
07 (225)
09 (185)
08 (225)
10 (185)
Machine preacher curls
12 (135)
10 (110)
08 (110)
10 (90)
Ez bar standing curls
08 (85)
10 (60)
10 (60)
Single arm db concentration curls
12 (35)
FactsI guess I don't have it too bad. I have the most badass training partner I could ever imagine. She knows how to push my buttons!!!
MRS RR is the true legend here
big look, you're amazing in the pic the biggest there imo @Losiol on left golds shirt right?Sleep: 6h 30m
Morning fasted bw: 242.6
Another great sesh with the boys, elbow feels slightly better. I’ve been keeping them closer to my side and that has helped a lot on the pressing movement. Haven’t deployed bpc yet but will later on today.
Stay strong guys!
Chest Biceps
Barbell flat bench
12 (135) - slow
12 (225)
05 (315)
08 (225)
10 (185) - paused
DB incline bench
12 (75)
12 (75)
12 (80)
12 (100)
Incline seated chest flys - super set with DB
10 (37) x4
Nautilus converging chest press
10 (270)
10 (230)
08 (230)
11 (180)
Smith incline bench - slow negatives
07 (225)
09 (185)
08 (225)
10 (185)
Machine preacher curls
12 (135)
10 (110)
08 (110)
10 (90)
Ez bar standing curls
08 (85)
10 (60)
10 (60)
Single arm db concentration curls
12 (35)
you got some great team players as your training partners
Yes sir in the golds t shirtbig look, you're amazing in the pic the biggest there imo @Losiol on left golds shirt right?
you got some great team players as your training partners
One of the guys not in the pic I train with every so often can military press 300lbs bench 400 and squats in the 600's its wild to see in person basically super human strength at this point, he's camera shy but ill sneak in a vid next time he does it lol
you're the impressive beast thereYes sir in the golds t shirt
@Losiol
I typically grab bac water from umbrella labs pretty quick turn around for it if in a pinch u can look on their website and it comes in a nice glass bottle.I’d start it now but im waiting for the BAC water and it arrives in the morning
having a nice environment is crucial
It’s a franchise but just a ton of bodybuilders in the area
Sleep: 8h
Morning fasted bw: 245.2
Good sesh, definitely will be taking a nap after this one lol need all the recovery I can get before tmrws leg day
Back Shoulders
Barbell bent row
12 (135)
12 (185)
08 (225)
07 (225)
11 (185)
Seated cable rows
12 (253)
10 (253)
10 (209)
11 (187)
Cable pull overs - super set
12 (60)
10 (55) x3
Tbar chest supported row
12 (135)
08 (160)
06 (180)
Hs low row
10 (320)
10 (230)
Arnold shoulder press
12 (50) x4
Db lateral raises alternating front raise
10 (25) x4
Seated machine shoulder press
15 (270) x4
Cable front raises
10 (24) x4
Ez bar delt raises
08 (70) x4
Morning fasted bw: 245.2
Good sesh, definitely will be taking a nap after this one lol need all the recovery I can get before tmrws leg day
Back Shoulders
Barbell bent row
12 (135)
12 (185)
08 (225)
07 (225)
11 (185)
Seated cable rows
12 (253)
10 (253)
10 (209)
11 (187)
Cable pull overs - super set
12 (60)
10 (55) x3
Tbar chest supported row
12 (135)
08 (160)
06 (180)
Hs low row
10 (320)
10 (230)
Arnold shoulder press
12 (50) x4
Db lateral raises alternating front raise
10 (25) x4
Seated machine shoulder press
15 (270) x4
Cable front raises
10 (24) x4
Ez bar delt raises
08 (70) x4
Dudes are all absolutely jacked! Looks like an amazing gym.
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@Losiol leg day coming I see it, but the day today love the superset on the pull overs PUSHSleep: 8h
Morning fasted bw: 245.2
Good sesh, definitely will be taking a nap after this one lol need all the recovery I can get before tmrws leg day
Back Shoulders
Barbell bent row
12 (135)
12 (185)
08 (225)
07 (225)
11 (185)
Seated cable rows
12 (253)
10 (253)
10 (209)
11 (187)
Cable pull overs - super set
12 (60)
10 (55) x3
Tbar chest supported row
12 (135)
08 (160)
06 (180)
Hs low row
10 (320)
10 (230)
Arnold shoulder press
12 (50) x4
Db lateral raises alternating front raise
10 (25) x4
Seated machine shoulder press
15 (270) x4
Cable front raises
10 (24) x4
Ez bar delt raises
08 (70) x4
Plans moving forward - currently in week 5 of bulk will go another 6 weeks and re asses where we’re at, if it’s even worth continuing with the amount of fat gained. I am tremendously happy with the amount of strength gained so far. Even for 245lbs I do still have some ab outlines and not so bloated face which is a good sign. Likely will do a heavy mini cut for 5 weeks and continue bulking again for 10 weeks. Let me know what y’all think always happy to take your guys advice as well.
As soon as you're 10 lbs heavier than me I would think about a mini cut. Mid Sept should be about right.Plans moving forward - currently in week 5 of bulk will go another 6 weeks and re asses where we’re at, if it’s even worth continuing with the amount of fat gained. I am tremendously happy with the amount of strength gained so far. Even for 245lbs I do still have some ab outlines and not so bloated face which is a good sign. Likely will do a heavy mini cut for 5 weeks and continue bulking again for 10 weeks. Let me know what y’all think always happy to take your guys advice as well.
Hahahahahhaha your not wrongAs soon as you're 10 lbs heavier than me I would think about a mini cut. Mid Sept should be about right.
I really wanna mini cut with tren good idea ? Similar threads
