Veteran Log Losiols Road To Pro Card Log

[Losiol]

You seem to have had a relatively fast transformation of weight shape and strength to your body. So conditioning is important. I just worry about your longevity in your future. Want u to be doing your sport, you love, as a lifestyle longterm carry it into your senior years!

Amen to that!!!

 

[Losiol]

Sleep: 6h 30m
Morning fasted bw: 226

Was running a little short on time today so had to skip cardio, I may comeback in the evening for a quick session or just double up tmrw

Definitely low on glycogen looking flat but peeling off fat very very nicely! Appetite is really low which is so weird this far into my fat loss phase!

Alright guys stay strong!

Chest Delts Biceps

Barbell flat bench
12 (135)
12 (185)
10 (225)
06 (225)

Barbell incline bench
05 (225)
10 (185)
17 (135)
15 (135)

Chest flys - low to high
12 (47)
10 (43)
12 (37)
08 (47)

Nautilus converging chest press
10 (180)
08 (180)
07 (180)
07 (180)

Standing ez bar preacher curls
12 (90) x4

Db lateral raises
12 (30) x3

No cardio

 

[ballin2504]

Your log is awesome

 

[25homes]

Great work

 

[LevButlerov]

Sleep: 6h 30m
Morning fasted bw: 226

Was running a little short on time today so had to skip cardio, I may comeback in the evening for a quick session or just double up tmrw

Definitely low on glycogen looking flat but peeling off fat very very nicely! Appetite is really low which is so weird this far into my fat loss phase!

Alright guys stay strong!

Chest Delts Biceps

Barbell flat bench
12 (135)
12 (185)
10 (225)
06 (225)

Barbell incline bench
05 (225)
10 (185)
17 (135)
15 (135)

Chest flys - low to high
12 (47)
10 (43)
12 (37)
08 (47)

Nautilus converging chest press
10 (180)
08 (180)
07 (180)
07 (180)

Standing ez bar preacher curls
12 (90) x4

Db lateral raises
12 (30) x3

No cardio

@Losiol still gotta make up for the cardio tomorrow

 

[DiabolicalGainz]

Skip cardio bro just rest up, you will be bale to hit it harder on the lift skipping cardio a couple time wont hurt especially the level and leanness your at. Great push even for low energy. GET IT!

 

[Losiol]

Sleep: 7h 30m
Morning fasted bw: 228.6

Alright boys decent sesh but fatigue is getting up there skipped cardio again today just to bring down the fatigue a little but will restart it on Monday. Very depleted muscles look super flat but pushing through!

Back Shoulders Arms

Barbell bent rows
12 (135)
12 (135)
12 (185)
06 (225)
10 (185) - deficit rows
10 (135) - deficit rows

Seated cable rows
10 (209)
08 (231)
10 (187)
09 (187)

Lat pull-down
10 (209)
10 (187)
10 (187)
12 (165)

Cable pull overs
08 (55) x4

Hs low row
11 (180)
12 (140) x3

Chest supported Tbar row
10 (90) x3
07 (115)

Hs shoulder press
15 (180)
12 (180)
08 (230)
10 (180)

Db shoulder press
10 (50)
10 (60)
08 (50)

Db seated lateral raises
12 (20) x3

Machine preacher curls
12 (110) x3

DB curls
10 (47.5)

Tricep cable push down
10 (115)
10 (88)
08 (82)

Tricep rip push down
10 (60) x3

No cardio

 

[RoidRage69]

46 sets no wonder you feel depleted. I would cut that in half.

 

[Losiol]

46 sets no wonder you feel depleted. I would cut that in half.

Yup but this is when you’re burning through fat since there is little to no glycogen left. Haven’t had a refeed yet and don’t plan on it until two weeks from now.

 

[DiabolicalGainz]

Very depleted muscles look super flat but pushing through!

I don't think so bro. You looking like a fucking unit my dude!! That guy in that back in your pic is even amazed look at his face. The man is dumb founded in awww. Keep up the consistency your doing great, way to push......and way rest with no cardio.

 

[RoidRageWife]

Sleep: 7h 30m
Morning fasted bw: 228.6

Alright boys decent sesh but fatigue is getting up there skipped cardio again today just to bring down the fatigue a little but will restart it on Monday. Very depleted muscles look super flat but pushing through!

Back Shoulders Arms

Barbell bent rows
12 (135)
12 (135)
12 (185)
06 (225)
10 (185) - deficit rows
10 (135) - deficit rows

Seated cable rows
10 (209)
08 (231)
10 (187)
09 (187)

Lat pull-down
10 (209)
10 (187)
10 (187)
12 (165)

Cable pull overs
08 (55) x4

Hs low row
11 (180)
12 (140) x3

Chest supported Tbar row
10 (90) x3
07 (115)

Hs shoulder press
15 (180)
12 (180)
08 (230)
10 (180)

Db shoulder press
10 (50)
10 (60)
08 (50)

Db seated lateral raises
12 (20) x3

Machine preacher curls
12 (110) x3

DB curls
10 (47.5)

Tricep cable push down
10 (115)
10 (88)
08 (82)

Tricep rip push down
10 (60) x3

No cardio

Looking good Bro! Look at that we Row the same weight now!! Granted you did more sets but I did heavy deadlifts before my bent over BB rows so I was pre exhausted. I think you could gain strength while in the deficit cuz you’re really strong, but not size so maybe think about cutting down the volume stick a bit heavier wts with lower reps. Maybe you should make shoulders arms separate day. Think about it. That’s a very very long workout with a lot of sets for one session. I would feel mass fatigue too. Back by itself for me is long arduous. I usu dont want to even do biceps. Back is a massive muscle group and we don’t do more than 3 sets of any exercise once warmed up. Seem to keep strength very well for both of us. Stay strong bro

 

[Losiol]

Looking good Bro! Look at that we Row the same weight now!! Granted you did more sets but I did heavy deadlifts before my bent over BB rows so I was pre exhausted. I think you could gain strength while in the deficit cuz you’re really strong, but not size so maybe think about cutting down the volume stick a bit heavier wts with lower reps. Maybe you should make shoulders arms separate day. Think about it. That’s a very very long workout with a lot of sets for one session. I would feel mass fatigue too. Back by itself for me is long arduous. I usu dont want to even do biceps. Back is a massive muscle group and we don’t do more than 3 sets of any exercise once warmed up. Seem to keep strength very well for both of us. Stay strong bro

Thank you you are very strong so I’m flattered we’re pushing the same weights I never try to chase strength in a deficit just see no reason for it tbh everything is more frail so slow reps and full range is more prioritized. I guess I do fall victim
To chasing the “pump” hence so many sets… I totally agree that it’s way too much for one workout but having my two leg days back in the week I need to fit the rest somewhere. I write down everything I do in the workouts but most of the end stuff is all accessory work so it’s not really all that taxing on me personally. main muscle worked is always the one getting 110% each workout. Also the beginning of the week is when I push my heavy sets.

 

[Losiol]

Very depleted muscles look super flat but pushing through!

I don't think so bro. You looking like a fucking unit my dude!! That guy in that back in your pic is even amazed look at his face. The man is dumb founded in awww. Keep up the consistency your doing great, way to push......and way rest with no cardio.

Bro much love

 

[Tiger Salman Khan]

Sleep: 7h 30m
Morning fasted bw: 228.6

Alright boys decent sesh but fatigue is getting up there skipped cardio again today just to bring down the fatigue a little but will restart it on Monday. Very depleted muscles look super flat but pushing through!

Back Shoulders Arms

Barbell bent rows
12 (135)
12 (135)
12 (185)
06 (225)
10 (185) - deficit rows
10 (135) - deficit rows

Seated cable rows
10 (209)
08 (231)
10 (187)
09 (187)

Lat pull-down
10 (209)
10 (187)
10 (187)
12 (165)

Cable pull overs
08 (55) x4

Hs low row
11 (180)
12 (140) x3

Chest supported Tbar row
10 (90) x3
07 (115)

Hs shoulder press
15 (180)
12 (180)
08 (230)
10 (180)

Db shoulder press
10 (50)
10 (60)
08 (50)

Db seated lateral raises
12 (20) x3

Machine preacher curls
12 (110) x3

DB curls
10 (47.5)

Tricep cable push down
10 (115)
10 (88)
08 (82)

Tricep rip push down
10 (60) x3

No cardio

@Losiol Numbers looks good bro.......

 

[RoidRage69]

Yup but this is when you’re burning through fat since there is little to no glycogen left. Haven’t had a refeed yet and don’t plan on it until two weeks from now.

I can't actually remember the last time I've had a refeed. I dont think I've been above maintenance since I've started this diet. I wonder if I need one?

 

[Losiol]

I can't actually remember the last time I've had a refeed. I dont think I've been above maintenance since I've started this diet. I wonder if I need one?

Honestly I can see why semaglutide is so strong it really shocks me everday I don’t crave any shit food or even when I see food that I would usually spike my appetite it does nothing to me. However getting back to the refeed I do believe they are beneficial to promoting more fat loss and up regulating your metabolism. Go eat some pancakes bro!

 

[RoidRage69]

Honestly I can see why semaglutide is so strong it really shocks me everday I don’t crave any shit food or even when I see food that I would usually spike my appetite it does nothing to me. However getting back to the refeed I do believe they are beneficial to promoting more fat loss and up regulating your metabolism. Go eat some pancakes bro!

Waffles!!'

 

[Eddie Haskell]

Sleep: 7h 30m
Morning fasted bw: 228.6

Alright boys decent sesh but fatigue is getting up there skipped cardio again today just to bring down the fatigue a little but will restart it on Monday. Very depleted muscles look super flat but pushing through!

Back Shoulders Arms

Barbell bent rows
12 (135)
12 (135)
12 (185)
06 (225)
10 (185) - deficit rows
10 (135) - deficit rows

Seated cable rows
10 (209)
08 (231)
10 (187)
09 (187)

Lat pull-down
10 (209)
10 (187)
10 (187)
12 (165)

Cable pull overs
08 (55) x4

Hs low row
11 (180)
12 (140) x3

Chest supported Tbar row
10 (90) x3
07 (115)

Hs shoulder press
15 (180)
12 (180)
08 (230)
10 (180)

Db shoulder press
10 (50)
10 (60)
08 (50)

Db seated lateral raises
12 (20) x3

Machine preacher curls
12 (110) x3

DB curls
10 (47.5)

Tricep cable push down
10 (115)
10 (88)
08 (82)

Tricep rip push down
10 (60) x3

No cardio

you look real big and thick in the pick, on the right wide frame man @Losiol SUPERPOWER

 

[Losiol]

you look real big and thick in the pick, on the right wide frame man @Losiol SUPERPOWER

Thanks bro trying hard

 

[Eddie Haskell]

Thanks bro trying hard

legendary gains

 

[stevesmi]

Looking good man huge physique and ripped

 

[Mobster]

That's a LOT of volume for a workout

 

[ceo]

Bros really good workout considering you only got 6 hours of sleep

 

[ROIDDERS]

hate to hear that you had to skip cardio but that's okay you'll make it back

 

[chesty]

sometimes training flat can be a good thing

 

[Ulter]

nice workout man going into the weekend

 

[e2]

good job catching up on sleep 7.5 hours is perfect

 

[2Thick]

man you looked ripped it's hard to believe you're 230 lbs

 

[Vadim Fedorov]

you are a big dude wow keep it up

 

[Wootoom]

vascularity and arms are jacked as hell

 

[JasonPriest]

wow that is some big volume man that's amazing

 

[BodyMonster34]

bro you doing amazing work looking like a beast but I could still take you down easy

 

[Quadsweep]

getting depleted is a good thing it's important to do that here and there

 

[RoySimpson]

Keep up the great work!

 

[Losiol]

Sleep: 7h
Morning fasted bw: 229.2

Nice quick and intense leg day, really enjoyed the hack squats made sure to go real slow and touch the end of the rail. Knee feels good.

Like I mentioned earlier starting Monday pushing another intense fat loss phase however still way below maintenance cals daily.

Legs

Barbell front squats
12 (135)
12 (135)
12 (225)
05 (315)

Hack squats
12 (270)
12 (360)
12 (450)
12 (360)

Leg press
15 (360)
15 (360)
15 (450)

Leg extensions
12 (260) x4

Lying leg curls
10 (180) x4

No cardio

 

[RoidRage69]

Sleep: 7h
Morning fasted bw: 229.2

Nice quick and intense leg day, really enjoyed the hack squats made sure to go real slow and touch the end of the rail. Knee feels good.

Like I mentioned earlier starting Monday pushing another intense fat loss phase however still way below maintenance cals daily.

Legs

Barbell front squats
12 (135)
12 (135)
12 (225)
05 (315)

Hack squats
12 (270)
12 (360)
12 (450)
12 (360)

Leg press
15 (360)
15 (360)
15 (450)

Leg extensions
12 (260) x4

Lying leg curls
10 (180) x4

No cardio

No cardio is completely fine on leg day. The knees, hips, and ankles already getting enough stress. Good training session bro!!!

 

[Losiol]

No cardio is completely fine on leg day. The knees, hips, and ankles already getting enough stress. Good training session bro!!!

Thanks bud!

 

[Eddie Haskell]

Sleep: 7h
Morning fasted bw: 229.2

Nice quick and intense leg day, really enjoyed the hack squats made sure to go real slow and touch the end of the rail. Knee feels good.

Like I mentioned earlier starting Monday pushing another intense fat loss phase however still way below maintenance cals daily.

Legs

Barbell front squats
12 (135)
12 (135)
12 (225)
05 (315)

Hack squats
12 (270)
12 (360)
12 (450)
12 (360)

Leg press
15 (360)
15 (360)
15 (450)

Leg extensions
12 (260) x4

Lying leg curls
10 (180) x4

No cardio

@Losiol no cardio leg day is just fine, but you can do 10min warm up cardio for legs its a must to get the blood flow going
thick leg presses champ

 

[Losiol]

Had a small setback today, nothing too crazy just ate a bunch of steak with rice and bread (Family party) topped it off with two glasses of champagne

 

[RoidRage69]

Had a small setback today, nothing too crazy just ate a bunch of steak with rice and bread (Family party) topped it off with two glasses of champagne

Your body is probably thanking you.

 

[ballin2504]

Definitely pushing it to the max!!!

 

[Losiol]

Sunday rest day for the gainzzz

Enjoy the weekend folks!

 

[RoidRage69]

Sunday rest day for the gainzzz

Enjoy the weekend folks!

I love rest days. Tomorrow I will murder legs.

 

[Losiol]

I love rest days. Tomorrow I will murder legs.

Unfortunately my only rest day but I’m still at work

 

[RoidRage69]

Unfortunately my only rest day but I’m still at work

U only rest 1 day per week? Damn I feel sorry for you. I get 3-4 rest days per week.

 

[Losiol]

U only rest 1 day per week? Damn I feel sorry for you. I get 3-4 rest days per week.

It’s okay I love it so it ain’t too bad

 

[RoidRage69]

It’s okay I love it so it ain’t too bad

You're still young and fresh. Let's see how your body feels about more days off 25 years from now. I remember when I was your age 25 years ago. 5 days per week twice a day on two of them. Got burned out fast.

 

[Losiol]

You're still young and fresh. Let's see how your body feels about more days off 25 years from now. I remember when I was your age 25 years ago. 5 days per week twice a day on two of them. Got burned out fast.

25 years from now is a really long time hahaha I’m hoping by then I’ll be training just to maintain what I have I can say that the line of work I am in now is ideal for bodybuilding it really allows me to rest my body throughout the day (office work) I do contribute that to allow me to train 6 days a week.

 

[Npcclassicphysique champ]

25 years from now is a really long time hahaha I’m hoping by then I’ll be training just to maintain what I have I can say that the line of work I am in now is ideal for bodybuilding it really allows me to rest my body throughout the day (office work) I do contribute that to allow me to train 6 days a week.

You will get where you want to be with a Pro card, next 5 years, with your dedication its a fact @Losiol

 

[Losiol]

You will get where you want to be with a Pro card, next 5 years, with your dedication its a fact @Losiol

Thanks for believing brother, I’m im no rush to get it want to thoroughly enjoy the journey

 

[Npcclassicphysique champ]

Thanks for believing brother, I’m im no rush to get it want to thoroughly enjoy the journey

enjoy it will come bro

 

[dominion7]

Sleep: 7h
Morning fasted bw: 229.2

Nice quick and intense leg day, really enjoyed the hack squats made sure to go real slow and touch the end of the rail. Knee feels good.

Like I mentioned earlier starting Monday pushing another intense fat loss phase however still way below maintenance cals daily.

Legs

Barbell front squats
12 (135)
12 (135)
12 (225)
05 (315)

Hack squats
12 (270)
12 (360)
12 (450)
12 (360)

Leg press
15 (360)
15 (360)
15 (450)

Leg extensions
12 (260) x4

Lying leg curls
10 (180) x4

No cardio

Another awesome workout, as usual...

 

[Losiol]

Another awesome workout, as usual...

Appreciate you brother!

 

[Losiol]

Sleep: 7h 40m
Morning fasted bw: 228

Insane pump and sesh today guys! Very rested body feels tight and strong couldn’t be happier with the first workout of the week!

This week pushing another intense fat phase

Chest Delts Arms

Barbell flat bench
12 (135)
12 (185)
10 (225)
05 (225)
08 (185)

Barbell incline bench
11 (185)
10 (185)
15 (135)
14 (135)

Nautilus converging chest press
10 (180)
05 (270)
08 (230)
10 (180) drop 10 (90)

HS decline press
10 (180)
05 (270)

Smith incline bench
03 (225) drop
08 (185)
07 (185)

Cable flys - low to high
12 (37) x3

Cable flys - mid
10 (43) x3

Db lateral raises
12 (25) x4

Ez bar curls
12 (100) x3

Tricep rope push downs
15 (47) x4

20 min pw cardio stairs lvl 6

 

[dominion7]

Sleep: 7h 40m
Morning fasted bw: 228

Insane pump and sesh today guys! Very rested body feels tight and strong couldn’t be happier with the first workout of the week!

This week pushing another intense fat phase

Chest Delts Arms

Barbell flat bench
12 (135)
12 (185)
10 (225)
05 (225)
08 (185)

Barbell incline bench
11 (185)
10 (185)
15 (135)
14 (135)

Nautilus converging chest press
10 (180)
05 (270)
08 (230)
10 (180) drop 10 (90)

HS decline press
10 (180)
05 (270)

Smith incline bench
03 (225) drop
08 (185)
07 (185)

Cable flys - low to high
12 (37) x3

Cable flys - mid
10 (43) x3

Db lateral raises
12 (25) x4

Ez bar curls
12 (100) x3

Tricep rope push downs
15 (47) x4

20 min pw cardio stairs lvl 6

Nice job...(man ive got a lot of work to do LOL) Looking shredded bro...

 

[Losiol]

Nice job...(man ive got a lot of work to do LOL) Looking shredded bro...

The way your going bro it’s not too far from now

 

[Tiger Salman Khan]

Sleep: 7h 40m
Morning fasted bw: 228

Insane pump and sesh today guys! Very rested body feels tight and strong couldn’t be happier with the first workout of the week!

This week pushing another intense fat phase

Chest Delts Arms

Barbell flat bench
12 (135)
12 (185)
10 (225)
05 (225)
08 (185)

Barbell incline bench
11 (185)
10 (185)
15 (135)
14 (135)

Nautilus converging chest press
10 (180)
05 (270)
08 (230)
10 (180) drop 10 (90)

HS decline press
10 (180)
05 (270)

Smith incline bench
03 (225) drop
08 (185)
07 (185)

Cable flys - low to high
12 (37) x3

Cable flys - mid
10 (43) x3

Db lateral raises
12 (25) x4

Ez bar curls
12 (100) x3

Tricep rope push downs
15 (47) x4

20 min pw cardio stairs lvl 6

@Losiol Numbers look good bro........

 

[25homes]

Doing Great bro

 

[Npcclassicphysique champ]

Sleep: 7h 40m
Morning fasted bw: 228

Insane pump and sesh today guys! Very rested body feels tight and strong couldn’t be happier with the first workout of the week!

This week pushing another intense fat phase

Chest Delts Arms

Barbell flat bench
12 (135)
12 (185)
10 (225)
05 (225)
08 (185)

Barbell incline bench
11 (185)
10 (185)
15 (135)
14 (135)

Nautilus converging chest press
10 (180)
05 (270)
08 (230)
10 (180) drop 10 (90)

HS decline press
10 (180)
05 (270)

Smith incline bench
03 (225) drop
08 (185)
07 (185)

Cable flys - low to high
12 (37) x3

Cable flys - mid
10 (43) x3

Db lateral raises
12 (25) x4

Ez bar curls
12 (100) x3

Tricep rope push downs
15 (47) x4

20 min pw cardio stairs lvl 6

you look great @Losiol MUCH better today , wider for sure and clean shred city with the training

 

[stevesmi]

Seems like your workouts are a lot of fun

 

[Mobster]

A great start to the week

 

[Losiol]

Sleep: 6h 30m
Morning fasted bw: 226.2

In a very good spot right now, training, diet, cardio is all on point couldn’t be happier with way things are headed!! Getting really lean and seeing changes practically day to day. Have been dropping down with some weight and focusing on keeping tension high and really squeezing the muscle as best I can.

Stay strong guys!

Back Shoulders

Barbell bent row - slow negatives rounding back full range
12 (135)
12 (135)
10 (185)
06 (185)
06 (185)

Seated cable rows
12 (209)
10 (209)
10 (209)
09 (187)

Lat pull-down narrow grip
08 (187)
12 (165)
11 (165)
10 (165)

Nautilus low row
11 (180)
10 (180)
12 (140)

Nautilus pullover machine
12 (140) x3

Hs shoulder press
14 (180)
07 (270)
10 (230)

DB seated lateral raises
12 (25) drop 10 (20) x3

DB front raises
10 (20) x2

20 min pw cardio stairs lvl 6

 

[zedhed]

Always nice to see you hitting your 7-hour sleep number

 

[caligirl85]

hanging strong at 230 lbs I like it

 

[Shrine]

sounds like you had an intense leg day

 

[Zyglamail]

those hack squats are no joke for sure

 

[Arabian]

I like how you did some drop sets

 

[BookerTNY]

Wow 450 lbs you are an animal

 

[sambee38]

you're not going to go wrong with that type of training

 

[Masonic Bodybuilder]

The amount of changes you are seeing is incredible man. Keep grinding. You are doing amazing.

 

[RoySimpson]

Awesome log right here!

 

[BrightFuture]

Sleep: 6h 30m
Morning fasted bw: 226.2

In a very good spot right now, training, diet, cardio is all on point couldn’t be happier with way things are headed!! Getting really lean and seeing changes practically day to day. Have been dropping down with some weight and focusing on keeping tension high and really squeezing the muscle as best I can.

Stay strong guys!

Back Shoulders

Barbell bent row - slow negatives rounding back full range
12 (135)
12 (135)
10 (185)
06 (185)
06 (185)

Seated cable rows
12 (209)
10 (209)
10 (209)
09 (187)

Lat pull-down narrow grip
08 (187)
12 (165)
11 (165)
10 (165)

Nautilus low row
11 (180)
10 (180)
12 (140)

Nautilus pullover machine
12 (140) x3

Hs shoulder press
14 (180)
07 (270)
10 (230)

DB seated lateral raises
12 (25) drop 10 (20) x3

DB front raises
10 (20) x2

20 min pw cardio stairs lvl 6

Man those seated cable row numbers!

 

[ballin2504]

Man you’re looking phenomenal

 

[Losiol]

Sleep: 7h 20m
Morning fasted bw: 226

Decent leg sessions kept the weights low just went through the motions today. Low carbs the last 3 days so due for a higher carb day sometime soon!

Legs Abs

Barbell front squats
12 (135)
12 (135)
12 (225)
12 (225)

Barbell squat
12 (225)
12 (315)

Hack squats
12 (320)
12 (320)
12 (320)

Belt squats
12 (360)
10 (360)
15 (270)
12 (270)

Seated calve raises
15 (90)
12 (90)

Leg extensions
12 (150)
15 (200)
12 (200)

Lying leg curls
10 (180) x3

Leg raises
12 x3

Ab machine crunches
12 (135) x3

20 min pw cardio lvl 6

 

[LevButlerov]

Sleep: 7h 20m
Morning fasted bw: 226

Decent leg sessions kept the weights low just went through the motions today. Low carbs the last 3 days so due for a higher carb day sometime soon!

Legs Abs

Barbell front squats
12 (135)
12 (135)
12 (225)
12 (225)

Barbell squat
12 (225)
12 (315)

Hack squats
12 (320)
12 (320)
12 (320)

Belt squats
12 (360)
10 (360)
15 (270)
12 (270)

Seated calve raises
15 (90)
12 (90)

Leg extensions
12 (150)
15 (200)
12 (200)

Lying leg curls
10 (180) x3

Leg raises
12 x3

Ab machine crunches
12 (135) x3

20 min pw cardio lvl 6

legs look amazing thick high carb days coming? you going to do a big refeed I feel it haha @Losiol
training perfect on the squats

 

[Losiol]

legs look amazing thick high carb days coming? you going to do a big refeed I feel it haha @Losiol
training perfect on the squats

You know me well brother )

Back separation is starting to show nicely as well let’s see what we can do

 

[LevButlerov]

You know me well brother )

Back separation is starting to show nicely as well let’s see what we can do

very wide you're growing, thick back @Losiol

 

[RoySimpson]

Sleep: 7h 40m
Morning fasted bw: 228

Insane pump and sesh today guys! Very rested body feels tight and strong couldn’t be happier with the first workout of the week!

This week pushing another intense fat phase

Chest Delts Arms

Barbell flat bench
12 (135)
12 (185)
10 (225)
05 (225)
08 (185)

Barbell incline bench
11 (185)
10 (185)
15 (135)
14 (135)

Nautilus converging chest press
10 (180)
05 (270)
08 (230)
10 (180) drop 10 (90)

HS decline press
10 (180)
05 (270)

Smith incline bench
03 (225) drop
08 (185)
07 (185)

Cable flys - low to high
12 (37) x3

Cable flys - mid
10 (43) x3

Db lateral raises
12 (25) x4

Ez bar curls
12 (100) x3

Tricep rope push downs
15 (47) x4

20 min pw cardio stairs lvl 6

Looking good my guy! Stay on that grind!

 

[Losiol]

Sleep: 7h
Morning fasted bw: 225

Holy volume yeah I know good sesh today focused on tension and squeezing the muscles.

Post workout meal
200g sticky rice
460g lean ground beef
2 tomatoes

Chest Delts Arms

DB incline bench
12 (75)
12 (100)
12 (100)
07 (100)
08 (85)

DB flat bench
10 (100)
10 (100)

Barbell flat bench
12 (225)
08 (225)
06 (225)
17 (135)

Nautilus chest press
10 (180)
08 (180)
06 (230) drop 10 (180) drop 10 (140)

HS decline press
10 (180)
08 (180)
06 (230) drop 08 (180)

Chest flys - low to high
10 (47)
10 (47)
10 (40)

Machine preacher curls
12 (90) x4

DB curls
12 (25) x3

Ez bar curls
10 (60) x3

DB lateral raises
12 (25) x4
10 (35)

Body weight dips
10 x3

Tricep ez bar overhead extensions
12 (70) x3

20 min pw cardio stairs lvl 6

 

[LevButlerov]

Sleep: 7h
Morning fasted bw: 225

Holy volume yeah I know good sesh today focused on tension and squeezing the muscles.

Post workout meal
200g sticky rice
460g lean ground beef
2 tomatoes

Chest Delts Arms

DB incline bench
12 (75)
12 (100)
12 (100)
07 (100)
08 (85)

DB flat bench
10 (100)
10 (100)

Barbell flat bench
12 (225)
08 (225)
06 (225)
17 (135)

Nautilus chest press
10 (180)
08 (180)
06 (230) drop 10 (180) drop 10 (140)

HS decline press
10 (180)
08 (180)
06 (230) drop 08 (180)

Chest flys - low to high
10 (47)
10 (47)
10 (40)

Machine preacher curls
12 (90) x4

DB curls
12 (25) x3

Ez bar curls
10 (60) x3

DB lateral raises
12 (25) x4
10 (35)

Body weight dips
10 x3

Tricep ez bar overhead extensions
12 (70) x3

20 min pw cardio stairs lvl 6

@Losiol thats a meal of real champs flat bench I noticed 225 to 135, can you add 50 reps with just the bar but not jerking slow movements to really get that squeeze pump blood into the chest and shoulders

 

[Losiol]

@Losiol thats a meal of real champs flat bench I noticed 225 to 135, can you add 50 reps with just the bar but not jerking slow movements to really get that squeeze pump blood into the chest and shoulders

Yes brother no problem will do that next time but much rather do it with 135, two weeks ago I was able to do that for 80 reps insane pump lol

 

[stevesmi]

great job on this looking really good on the training as usual

 

[Mobster]

Sleep: 7h
Morning fasted bw: 225

Holy volume yeah I know good sesh today focused on tension and squeezing the muscles.

Post workout meal
200g sticky rice
460g lean ground beef
2 tomatoes

Chest Delts Arms

DB incline bench
12 (75)
12 (100)
12 (100)
07 (100)
08 (85)

DB flat bench
10 (100)
10 (100)

Barbell flat bench
12 (225)
08 (225)
06 (225)
17 (135)

Nautilus chest press
10 (180)
08 (180)
06 (230) drop 10 (180) drop 10 (140)

HS decline press
10 (180)
08 (180)
06 (230) drop 08 (180)

Chest flys - low to high
10 (47)
10 (47)
10 (40)

Machine preacher curls
12 (90) x4

DB curls
12 (25) x3

Ez bar curls
10 (60) x3

DB lateral raises
12 (25) x4
10 (35)

Body weight dips
10 x3

Tricep ez bar overhead extensions
12 (70) x3

20 min pw cardio stairs lvl 6

Would be for me. Used to do that back in the day.

We gotta podcast on volume soon

 

[ceo]

Bros nice update amazing leg day

 

[ROIDDERS]

keep up the good work it's very impressive

 

[chesty]

love how you're mixing in some cardio with the weights

 

[Ulter]

I like how you incorporate your core training

 

[e2]

Excited to see your next progress

 

[2Thick]

Back is looking on point

 

[Vadim Fedorov]

very nice job man very muscular and ripped

 

[Wootoom]

impressive update as usual I like how you mixed in some beef with rice and tomatoes

 

[Losiol]

love how you're mixing in some cardio with the weights

Cardio is ANABOLIC!

 

[Losiol]

Sleep: 7h
Morning fasted bw : 228.2

Today was fun!! Gym had no AC and I loved it, felt old school and hardcore. Sweat was being poured out by the gallons today!!!!

Todays last refeed day gonna have a ribeye to finish off the day will post it later

Back Delts

Barbell bent row
12 (135)
12 (185)
05 (225)
05 (225)
10 (185)

Seated cable rows
08 (209)
08 (231)
07 (209)
11 (187)

Lat pull-down
10 (187)
10 (187)
10 (165)

Cable pull overs - super set
10 (44) x4

Hs low row
12 (180)
10 (230)
08 (180)

Chest supported Tbar row
12 (90) x2

Seated barbell shoulder press
12 (135) x2

DB lateral raises
12 (25) x2

Face pulls
12 (55) x3

Single arm DB front raises
10 (20) x3

Hanging leg raises
12 x3

No cardio

 

[Losiol]

@dominion7 Got me craving steaks

 

[RoidRage69]

@dominion7 Got me craving steaks

I have two ribeyes in the fridge for tonight. Funny how great minds think alike.

 

[dominion7]

@dominion7 Got me craving steaks

Oh yeh

 

[dominion7]

@dominion7 Got me craving steaks

#2 granddaughter is having ribeye & applesauce lol

 

[Losiol]

I have two ribeyes in the fridge for tonight. Funny how great minds think alike.

 

[Losiol]

#2 granddaughter is having ribeye & applesauce lol

Anabolic combo!

 

[dominion7]

Anabolic combo!

Guess I won't show my meal...cheat meal for me tonight & scary movies with the girls...lol