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Veteran Log Losiols Road To Pro Card Log

dominion7 said:
Guess I won't show my meal...cheat meal for me tonight & scary movies with the girls...lol
Click to expand...
It's all mine....muuuaaaaahhhh...!!
 

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Losiol said:
Oh yeahhhh!
Click to expand...
Now I feel like 💩...but it was good going down... I got the meat sweats & my ears are ringing..lol... damn sodium surprise...lol
 
RoidRage69 said:
I have one every morning with a fairlife shake. Usually between 3-4 am.

I swear to God those are the most amazing protein bars ever made.
Click to expand...
I also wake up every morning around 2-3 am 🤦🏽‍♂️ that’s when I eat breakfast but I manage to get back into bed until 7 am. Getting back to the bars I’ve had like 5 today already hahahaha
 
Sleep: 7h interrupted 🥱🥱
Morning fasted bw: 229

Was suppose to be a leg day but ending up doing random stuff basically dickin around today 😂 gym ac is still out so you can imagine how that feels in FL lol.

Ate 5 trays of sushi so far and gonna have a pound of beef as my last meal. Definitely needed the extra food took a long ass nap today as well :)

Back to the grind starting tmrw 😅

Full Body 😂🤷🏽‍♂️

Barbell front squats
12 (135)
10 (225)
08 (315)

Barbell squat
12 (225)

Deadlift - conventional
12 (315)
01 (405)
01 (465)
00 (495) failed

Barbell bench
12 (135)
05 (225)
01 (275)
01 (315)

Leg extensions
12 (265)
 
Losiol said:
Sleep: 7h interrupted 🥱🥱
Morning fasted bw: 229

Was suppose to be a leg day but ending up doing random stuff basically dickin around today 😂 gym ac is still out so you can imagine how that feels in FL lol.

Ate 5 trays of sushi so far and gonna have a pound of beef as my last meal. Definitely needed the extra food took a long ass nap today as well :)

Back to the grind starting tmrw 😅

Full Body 😂🤷🏽‍♂️

Barbell front squats
12 (135)
10 (225)
08 (315)

Barbell squat
12 (225)

Deadlift - conventional
12 (315)
01 (405)
01 (465)
00 (495) failed

Barbell bench
12 (135)
05 (225)
01 (275)
01 (315)

Leg extensions
12 (265)
Click to expand...
No better time to do a full body workout when your loading up on the food. Should have incredible anabolic effect.
 
RoidRage69 said:
No better time to do a full body workout when your loading up on the food. Should have incredible anabolic effect.
Click to expand...
Im not gonna lie after my nap I looked in the mirror and was like holy shit 😂😂😂 filled out very well.
 
RoidRage69 said:
I just finished a bowl of cereal and collagen for my post workout meal an hour ago and I have to go eat with my dad in 30 minutes. I'm full. Looks like I will be force feeding dinner. lol. Semaglutide problems!!!
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Lmao, idk but somehow the last two days I can just down food without issues 😂😂
 
Losiol said:
Sleep: 7h interrupted 🥱🥱
Morning fasted bw: 229

Was suppose to be a leg day but ending up doing random stuff basically dickin around today 😂 gym ac is still out so you can imagine how that feels in FL lol.

Ate 5 trays of sushi so far and gonna have a pound of beef as my last meal. Definitely needed the extra food took a long ass nap today as well :)

Back to the grind starting tmrw 😅

Full Body 😂🤷🏽‍♂️

Barbell front squats
12 (135)
10 (225)
08 (315)

Barbell squat
12 (225)

Deadlift - conventional
12 (315)
01 (405)
01 (465)
00 (495) failed

Barbell bench
12 (135)
05 (225)
01 (275)
01 (315)

Leg extensions
12 (265)
Click to expand...

Losiol said:
Craved more steak 😅🤷🏽‍♂️
Click to expand...
@Losiol real deal steak :) for a man
training pumped too
 
Losiol said:
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
Click to expand...
Sometimes the basic meals hit the spot!
 
RoidRageWife said:
Look who did sine deadlifts!💪 fully carb loaded, I bet that workout you felt like everything was light? Nice job 💪🌸
Click to expand...
I did enjoy them very much :) I will do them on my second back day from now on!
 
Sleep: 8h 30m
Morning fasted bw: 228

Very very good session today, all that extra food definitely did me well!

Chest Delts Arms

Barbell flat bench
12 (135)
12 (185)
10 (225)
05 (275)
07 (185)
05 (225)

Barbell incline bench
08 (185)
06 (185)
12 (135)
12 (135)

DB incline bench
10 (90)
08 (90)
07 (80)

Incline seated chest flys
12 (40) x4

Nautilus converging chest press
08 (180)
10 (140)

Machine preacher curls
12 (90) x2
10 (70) x2

Ez bar curls
12 (60) x3

DB lateral raises
12 (30) x3
10 (20) x2

Tricep vbar push down
15 (70) x3

20 min post workout cardio stairs lvl 6
 

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Losiol said:
Sleep: 8h 30m
Morning fasted bw: 228

Very very good session today, all that extra food definitely did me well!

Chest Delts Arms

Barbell flat bench
12 (135)
12 (185)
10 (225)
05 (275)
07 (185)
05 (225)

Barbell incline bench
08 (185)
06 (185)
12 (135)
12 (135)

DB incline bench
10 (90)
08 (90)
07 (80)

Incline seated chest flys
12 (40) x4

Nautilus converging chest press
08 (180)
10 (140)

Machine preacher curls
12 (90) x2
10 (70) x2

Ez bar curls
12 (60) x3

DB lateral raises
12 (30) x3
10 (20) x2

Tricep vbar push down
15 (70) x3

20 min post workout cardio stairs lvl 6
Click to expand...
Looking great bro
 
Losiol said:
Sleep: 8h 30m
Morning fasted bw: 228

Very very good session today, all that extra food definitely did me well!

Chest Delts Arms

Barbell flat bench
12 (135)
12 (185)
10 (225)
05 (275)
07 (185)
05 (225)

Barbell incline bench
08 (185)
06 (185)
12 (135)
12 (135)

DB incline bench
10 (90)
08 (90)
07 (80)

Incline seated chest flys
12 (40) x4

Nautilus converging chest press
08 (180)
10 (140)

Machine preacher curls
12 (90) x2
10 (70) x2

Ez bar curls
12 (60) x3

DB lateral raises
12 (30) x3
10 (20) x2

Tricep vbar push down
15 (70) x3

20 min post workout cardio stairs lvl 6
Click to expand...
KILLED IT on training but wow the LEGS are thicker than ever even you did chest :) @Losiol winning close
 
Npcclassicphysique champ said:
KILLED IT on training but wow the LEGS are thicker than ever even you did chest :) @Losiol winning close
Click to expand...
Much love brother! Now I can really see how my
Programming is effecting my
Physique. Very excited to what’s to come in the near future :) obviously the enourmous support from this community is invaluable 🙏🏽🙏🏽
 
Losiol said:
Much love brother! Now I can really see how my
Programming is effecting my
Physique. Very excited to what’s to come in the near future :) obviously the enourmous support from this community is invaluable 🙏🏽🙏🏽
Click to expand...
EVO family always here for you pumping hard @Losiol you're only going UP and UP :)
 
Sleep: 6h 😖😖
Morning fasted bw: 228.2

I’m tired 😂😂 decent session today switched the workout around a bit. Enjoyed some time by the pool and got a quick tan in.

Be strong guys!

Back / Shoulders

Lat pull down - mag grip
12 (231)
11 (231)
10 (187)
08 (187

Cable pull overs
12 (44) x4

Seated cable rows
10 (231)
10 (231)
08 (209) - slow
08 (187) - slow

Barbell bent rows - felt very heavy 😅
12 (135) x4

Barbell seated shoulder press
10 (135)
08 (185)

Pin loaded lateral raises
12 (70) x2
12 (60) drop 10 (40) drop 05 (20)

20 min pw cardio stairs lvl 6
 
Losiol said:
Sleep: 6h 😖😖
Morning fasted bw: 228.2

I’m tired 😂😂 decent session today switched the workout around a bit. Enjoyed some time by the pool and got a quick tan in.

Be strong guys!

Back / Shoulders

Lat pull down - mag grip
12 (231)
11 (231)
10 (187)
08 (187

Cable pull overs
12 (44) x4

Seated cable rows
10 (231)
10 (231)
08 (209) - slow
08 (187) - slow

Barbell bent rows - felt very heavy 😅
12 (135) x4

Barbell seated shoulder press
10 (135)
08 (185)

Pin loaded lateral raises
12 (70) x2
12 (60) drop 10 (40) drop 05 (20)

20 min pw cardio stairs lvl 6
Click to expand...
not much sleep but you pushed it fasted hardcore @Losiol :)
 
You got 3lbs on me right now, that's it I'm running tren 😂 jk excellent log and work as always brother happy seeing you happy and winning 💪
 
keep up the good work man and your gym is humongous wow
 
that's a big ass gym man you probably pay a fortune to train their
 
I'm not a fan of public swimming pools they're very dirty people piss in there
 
back and shoulder workout my favorite
 
nice job getting in some cardio on the stairs that's some good one
 
keep it up man you're doing an amazing job
 
Sleep: 8h 30m
Morning fasted bw: 226.2

Solid leg day :) almost threw up so I’d say job was accomplished 😅

Legs Abs

Belt squats - keeping tension high
15 (270)
15 (360)
12 (540)
08 (540)
20 (360)

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

Barbell RDL
12 (225)
11 (225)
08 (225)

Seated calve raises
12 (90) x4

Seated leg extensions
12 (260) x3

Lying leg curls
12 (180) x2

Hanging leg raises
15 x2

Machine Ab crunches
12 (135) x2

20 min pw cardio stairs lvl 6
 
RoidRage69 said:
What's your goal on this cut? Are u looking to get down below 220 or are you locked into a certain amount of time?

I found out that for me with tren on board losing weight is hard. 😂
Click to expand...
Honestly trying to keep as much mass while leaning out with tren i stopped trying to aim for a certain weight just go by look now.
 
Losiol said:
Sleep: 8h 30m
Morning fasted bw: 226.2

Solid leg day :) almost threw up so I’d say job was accomplished 😅

Legs Abs

Belt squats - keeping tension high
15 (270)
15 (360)
12 (540)
08 (540)
20 (360)

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

Barbell RDL
12 (225)
11 (225)
08 (225)

Seated calve raises
12 (90) x4

Seated leg extensions
12 (260) x3

Lying leg curls
12 (180) x2

Hanging leg raises
15 x2

Machine Ab crunches
12 (135) x2

20 min pw cardio stairs lvl 6
Click to expand...
good sleep I see you going down and getting lean @Losiol :)
 
Losiol said:
Sleep: 6h 😖😖
Morning fasted bw: 228.2

I’m tired 😂😂 decent session today switched the workout around a bit. Enjoyed some time by the pool and got a quick tan in.

Be strong guys!

Back / Shoulders

Lat pull down - mag grip
12 (231)
11 (231)
10 (187)
08 (187

Cable pull overs
12 (44) x4

Seated cable rows
10 (231)
10 (231)
08 (209) - slow
08 (187) - slow

Barbell bent rows - felt very heavy 😅
12 (135) x4

Barbell seated shoulder press
10 (135)
08 (185)

Pin loaded lateral raises
12 (70) x2
12 (60) drop 10 (40) drop 05 (20)

20 min pw cardio stairs lvl 6
Click to expand...
@Losiol Awesome work right here!
 
Losiol said:
Sleep: 8h 30m
Morning fasted bw: 226.2

Solid leg day :) almost threw up so I’d say job was accomplished 😅

Legs Abs

Belt squats - keeping tension high
15 (270)
15 (360)
12 (540)
08 (540)
20 (360)

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

Barbell RDL
12 (225)
11 (225)
08 (225)

Seated calve raises
12 (90) x4

Seated leg extensions
12 (260) x3

Lying leg curls
12 (180) x2

Hanging leg raises
15 x2

Machine Ab crunches
12 (135) x2

20 min pw cardio stairs lvl 6
Click to expand...
@Losiol Good training bro....keep killing it.......
 
Hey guys trained yesterday Chest and tris but was quick since I spent the rest of the day at the beach.

Gonna take the next 3 days off just to relax and spend some time with the fam have them visiting from over seas.

See y’all back on Monday!
 
Losiol said:
Hey guys trained yesterday Chest and tris but was quick since I spent the rest of the day at the beach.

Gonna take the next 3 days off just to relax and spend some time with the fam have them visiting from over seas.

See y’all back on Monday!
Click to expand...
rest day at the beach and no beach pics for the EVO family? :) @Losiol
 
Losiol said:
Sleep: 6h 😖😖
Morning fasted bw: 228.2

I’m tired 😂😂 decent session today switched the workout around a bit. Enjoyed some time by the pool and got a quick tan in.

Be strong guys!

Back / Shoulders

Lat pull down - mag grip
12 (231)
11 (231)
10 (187)
08 (187

Cable pull overs
12 (44) x4

Seated cable rows
10 (231)
10 (231)
08 (209) - slow
08 (187) - slow

Barbell bent rows - felt very heavy 😅
12 (135) x4

Barbell seated shoulder press
10 (135)
08 (185)

Pin loaded lateral raises
12 (70) x2
12 (60) drop 10 (40) drop 05 (20)

20 min pw cardio stairs lvl 6
Click to expand...
Great job
 
RoidRageWife said:
Hoping you’re enjoying your family. Are you all safe with Helene & Milton feels like the whole state got shafted! 💪🌸🙏🏻
Click to expand...
I am thank you for asking! Its been a nice break from the gym although the circumstances may have been better lol Thankfully damages in my area weren't to severe we ended up without power for a few days but much luckier than a lot of folks I know down here...
 

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Losiol said:
I am thank you for asking! Its been a nice break from the gym although the circumstances may have been better lol Thankfully damages in my area weren't to severe we ended up without power for a few days but much luckier than a lot of folks I know down here...
Click to expand...
@Losiol we missed you man :) hopefully you ok, EVO family wants you back
you doing natty training? push ups squats sit ups?
 
Eddie Haskell said:
@Losiol we missed you man :) hopefully you ok, EVO family wants you back
you doing natty training? push ups squats sit ups?
Click to expand...
Hey bro nah haven’t done any physical activity in about a week 😅 back to it tmrw! Didn’t loose any size either lol sitting at 240lbs right now lol
 
Sleep: 7h
Morning fasted bw: 240

We’re back! Easing in slowly 😎

Chest Triceps Delts

DB flat bench
12 (60)
10 (60)
09 (100)
08 (100)

Barbell incline bench
10 (135)
10 (135)
05 (185)
07 (135)

Pec Dec - slow big stretch
08 (180)
10 (170)
12 (180)
07 (200)

Tricep cable vbar push down
14 (70)
12 (70)
12 (80)
12 (80)

Machine lateral raises
12 (70) x single arm front raises 10 (70) x3

Nautilus converging chest press
12 (180) x4

Single arm Tricep cable push down
10 x2

Leg raises
15
12

Ab machine crunch
15 (135)

20 min stairs lvl 5
 
RoidRage69 said:
I imagine you probably fully carb loaded right now?
Click to expand...
I’m literally over spilling 😂😂 I was getting dbol type pumps this morning during training lmao although cutting back quite heavily the next few weeks want to get a little leaner before I go full bulk mode again
 
RoidRage69 said:
Was hoping you would keep eating so I could get leaner than you. 😂
Click to expand...
Honestly bro I tend to fall off quite frequently lately especially since fam is still here lol you never know what amount of ice cream I may take down 😂
 
RoidRage69 said:
I made regular vanilla ice cream the other day and it tastes as good or better than the soft serve at Costco.
Click to expand...
No kiddin! I’m worried if I had the ability to create my own ice cream I’d have diabetes lmao
 
Losiol said:
Sleep: 7h
Morning fasted bw: 240

We’re back! Easing in slowly 😎

Chest Triceps Delts

DB flat bench
12 (60)
10 (60)
09 (100)
08 (100)

Barbell incline bench
10 (135)
10 (135)
05 (185)
07 (135)

Pec Dec - slow big stretch
08 (180)
10 (170)
12 (180)
07 (200)

Tricep cable vbar push down
14 (70)
12 (70)
12 (80)
12 (80)

Machine lateral raises
12 (70) x single arm front raises 10 (70) x3

Nautilus converging chest press
12 (180) x4

Single arm Tricep cable push down
10 x2

Leg raises
15
12

Ab machine crunch
15 (135)

20 min stairs lvl 5
Click to expand...
@Losiol big time back and I know you got power now we got it man :)
 
Sleep: 8h
Morning fasted bw: 235

Keeping volume on the low end for now gonna work my way up eventually.

Back Biceps

Barbell bent row
12 (135)
12 (135)
10 (185)
06 (225)
08 (185)

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

Nautilus pull over machine
12 (180)
12 (180)
10 (180)

Nautilus single arm low row
12 (70) x2

Machine preacher curls
12 (75) x3

20 min pw cardio lvl 5
 
Losiol said:
Sleep: 8h
Morning fasted bw: 235

Keeping volume on the low end for now gonna work my way up eventually.

Back Biceps

Barbell bent row
12 (135)
12 (135)
10 (185)
06 (225)
08 (185)

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

Nautilus pull over machine
12 (180)
12 (180)
10 (180)

Nautilus single arm low row
12 (70) x2

Machine preacher curls
12 (75) x3

20 min pw cardio lvl 5
Click to expand...
@Losiol back with lower volume but looks good bro :)
 
heck of a job we're seeing the progress before our eyes
 
nice work on the diet
 
love to see your success it makes me happy
 
Amazing work on this again you're doing great
 
Sleep: 4h
Morning fasted bw: 233

Got it done but tired as fuuuu 😂

Legs Abs

Belt squat
12 (180)
12 (180)
12 (270)
12 (360)
10 (360)

Barbell squat
10 (135)
10 (225)
05 (315)

Hack squat
05 (270)
04 (180)

Leg extensions
12 (200) x4

Lying leg curls
12 (180) x3



20 min pw cardio lvl 5
 
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