Veteran Log Losiols Road To Pro Card Log

[Losiol]

How do u cook your eggs with rice? Are u doing a fried rice? I’m figuring how can I make fried rice with Egg. I’ve never been good at adding egg to fried rice!! Never turns out good.

So eggs I prefer them sunny side up so I cook them separately in a pan with some avocado oil because I like the yolk decently runny and just smash it over the rice

 

[Eddie Haskell]

Sleep: 7h
Morning fasted bw: 224

Starting refeed today, felt very depleted during my workout. Strength was fine but could barely get a pump.

Did a few lat pull-down just to see how back was looking probably the most fat I have still is on my back so starting tmrw will do a few low carb days to get depleted once more and target another fat loss run.

Chest Triceps Delts

Flat DB bench
09 (100)
08 (100)
08 (100)
06 (100)

Smith incline bench
09 (225)
07 (225)
10 (185)
07 (185)

HS incline press
10 (140) x3
12 (90)

Pec Deck
12 (170) x2
10 (200)

DB lateral raises
12 (30)
12 (25)
10 (25)

DB front raises
10 (20) x2

Tricep vbar push down
12 (77) x4

Single arm Tricep push down
12 (30) x4

No cardio

Todays refeed macros
3500 calories
500g carbs
350g protein
50g fats

Basically added two rice meals and an extra Greek yogurt with blueberries

@Losiol good macros you slamming it but no cardio man

meal looks hardcore

How do u cook your eggs with rice? Are u doing a fried rice? I’m figuring how can I make fried rice with Egg. I’ve never been good at adding egg to fried rice!! Never turns out good.

@RoidRageWife eggs and rice i do steamed lol

 

[RoidRageWife]

So eggs I prefer them sunny side up so I cook them separately in a pan with some avocado oil because I like the yolk decently runny and just smash it over the rice

Good idea.

 

[RoidRageWife]

@Losiol good macros you slamming it but no cardio man

meal looks hardcore

@RoidRageWife eggs and rice i do steamed lol

Not a fan of hard yolks. Scrambled ok. Over easy or poached.

 

[Losiol]

@Losiol good macros you slamming it but no cardio man

meal looks hardcore

@RoidRageWife eggs and rice i do steamed lol

Yeah kind of defeats the purpose of a refeed if I’m slamming cardio

Been doing 60 min cardio almost daily for the last two weeks so good break to suck in some extra glycogen tmrw low carbs and cardio just for you

 

[Eddie Haskell]

Yeah kind of defeats the purpose of a refeed if I’m slamming cardio

Been doing 60 min cardio almost daily for the last two weeks so good break to suck in some extra glycogen tmrw low carbs and cardio just for you

cardio and even with refeeds man haha

 

[Losiol]

Sleep: 8h 40m
Morning fasted bw: 225.6

Very successful refeed. Sleep was exceptional, pump was awesome 10/10

Back Biceps

10 min warm up incline treadmill

Barbell bent rows
12 (135)
12 (135)
08 (185)
07 (185)
09 (135)

Seated cable row - mag medium grip
09 (187)
08 (187)
10 (187)
08 (209) drop 02 (187)

Lat pull-down - mag grip medium
10 (187)
08 (187) drop 02 (165)
07 (165)
07 (165)

Cable pullovers
10 (49) x3
10 (40)

Tbar chest supported row
10 (115) x2
10 (85)

Machine preacher curls
12 (115) x4

Cable machine curls
10 (110) x4

30 min pw cardio stairs lvl 6
20 min pw cardio incline treadmill

 

[RoidRage69]

Your delt/chest/traps from the front looks like your best. You have nice full bellies.

Your back is the spot you're going to need to focus on over the years. It will catch up it just takes patience and painful training.

 

[Losiol]

Your delt/chest/traps from the front looks like your best. You have nice full bellies.

Your back is the spot you're going to need to focus on over the years. It will catch up it just takes patience and painful training.

Yeah back is a pain to bring up it’s alright though I’m in it for life eventually I’ll get there lol

 

[RoidRage69]

Yeah back is a pain to bring up it’s alright though I’m in it for life eventually I’ll get there lol

I will predict that your back will be your best body part in the future. You have the drive to do it.

 

[Losiol]

I will predict that your back will be your best body part in the future. You have the drive to do it.

really appreciate that bros! Now time to eat two or three low carb days ahead of me

 

[Losiol]

My failed attempt at a back double bi

Will start practicing posing now routinely

 

[Losiol]

Who’s said dieting has to suck ?
Last meal of the day

480g chicken breast in marinara
300g Greek yogurt
200g blueberries
2 stevia

 

[RoidRage69]

Who’s said dieting has to suck ?
Last meal of the day

480g chicken breast in marinara
300g Greek yogurt
200g blueberries
2 stevia

I'm eating strawberry waffles before every workout. It's nice to eat basically what ever you want as long as it's within reason and cals are low and protein is high. I can't eat more than 3-4 meals per day on semaglutide. 4-5 hours apart.

 

[Losiol]

I'm eating strawberry waffles before every workout. It's nice to eat basically what ever you want as long as it's within reason and cals are low and protein is high. I can't eat more than 3-4 meals per day on semaglutide. 4-5 hours apart.

What kind of waffles are they ? Sounds like
Smtn I’d try

I tested the waters yesterday with how much I was able to eat all being clean, by the end of the day I was properly stuff. 7 meals yesterday but it was really pushing it lol day to day I’m having 5 meals but I’m usually slightly hungry still which isn’t too bad as long as I’m not waking up during the middle of the night hungry I’m fine can handle that.

 

[RoidRage69]

Just one before workout. Business Costco sells them. $8 for a package of 12. I eat one of those and a Fairlife protein drink. Sometimes at 3 am I do the same.

 

[Losiol]

Just one before workout. Business Costco sells them. $8 for a package of 12. I eat one of those and a Fairlife protein drink. Sometimes at 3 am I do the same.

Very nice, I’ll get some to add with my Greek yogurt meal on my high day

 

[Npcclassicphysique champ]

My failed attempt at a back double bi

Will start practicing posing now routinely

Who’s said dieting has to suck ?
Last meal of the day

480g chicken breast in marinara
300g Greek yogurt
200g blueberries
2 stevia

@Losiol thats not failed bro you did good, thick back

and meal is sweet I want that

 

[Losiol]

@Losiol thats not failed bro you did good, thick back

and meal is sweet I want that

Appreciate it bro

 

[Losiol]

Sleep: 9h
Morning fasted bw: 225.6

Good session to end the week with

Legs Abs Cardio

10 min warm up incline treadmill

Seated leg extensions - feel the squeeeeze
15 (150)
10 (200)
14 (200)
09 (240)
09 (240)
08 (240)

Belt squats
14 (270)
12 (360)
12 (360)
12 (450)
08 (450)
12 (360)

Seated calve raises
12 (115) x4

Leg press
14 (360)
12 (450) x3

Lying leg curls
12 (180) x4

Single leg curls
10 (40) x4

Rope Ab crunches
25 (100) x3
10 (100)

Hanging leg raises
12 x3

20 min pw cardio stairs lvl 6
20 min pw cardio incline treadmill

 

[Losiol]

Bit of a monumental moment lol it took me 7 months to get furniture for my house, this is the first meal sitting down in it hahaha (bachelor life)

 

[RoidRage69]

You were probably contemplating a large pizza for the first meal.

 

[Losiol]

You were probably contemplating a large pizza for the first meal.

Bro there is not a day where a large pizza doesn’t cross my mind

 

[Npcclassicphysique champ]

Sleep: 9h
Morning fasted bw: 225.6

Good session to end the week with

Legs Abs Cardio

10 min warm up incline treadmill

Seated leg extensions - feel the squeeeeze
15 (150)
10 (200)
14 (200)
09 (240)
09 (240)
08 (240)

Belt squats
14 (270)
12 (360)
12 (360)
12 (450)
08 (450)
12 (360)

Seated calve raises
12 (115) x4

Leg press
14 (360)
12 (450) x3

Lying leg curls
12 (180) x4

Single leg curls
10 (40) x4

Rope Ab crunches
25 (100) x3
10 (100)

Hanging leg raises
12 x3

20 min pw cardio stairs lvl 6
20 min pw cardio incline treadmill

@Losiol training is legit as always and the ending cardio is a WIN bro

Bit of a monumental moment lol it took me 7 months to get furniture for my house, this is the first meal sitting down in it hahaha (bachelor life)

this is the best tasting meal after you got what you planned EVO family love for you

Bro there is not a day where a large pizza doesn’t cross my mind

many of us dream of large pizzas hahahahaha

 

[Losiol]

@Losiol training is legit as always and the ending cardio is a WIN bro


this is the best tasting meal after you got what you planned EVO family love for you


many of us dream of large pizzas hahahahaha

The 50 min of cardio is really doing its work, initially I thought it would really spike my hunger levels throughout the day but so far so good.

 

[Npcclassicphysique champ]

The 50 min of cardio is really doing its work, initially I thought it would really spike my hunger levels throughout the day but so far so good.

the cardio is legit, bulking or cutting cardio is the big answer
EVO family supports your stage plan bro @Losiol

 

[stevesmi]

nice one I like how you threw in some core training and Cardio

 

[Losiol]

nice one I like how you threw in some core training and Cardio

Thanks, been training core almost daily want those blocky abs

 

[zedhed]

great job on this update

 

[caligirl85]

this is one of my favorite logs very inspirational

 

[Shrine]

great week of training as always

 

[Zyglamail]

you are one of the best for motivation

 

[Arabian]

great job on this you put in some amazing effort

 

[BookerTNY]

thank you for sharing this training and this diet

 

[sambee38]

you're showing how it's done every time you step into the gym

 

[Austin316]

another inspirational update thank you

 

[Mobster]

Nice work on the belt squats

 

[Losiol]

Sleep: 7h 30m
Morning fasted bw: 222.4

Sunday rest!

This is probably the leanest I’ve ever been relative to the muscle mass I have on me now. It’s kind of wild this is just the tip of the iceberg going forward. Getting stage lean is a proper hustle so mad respect to all the guys n gals who have done so

Just some observations to what I have done in the last that made this “mock prep” much easier was eating enough fats. In my previous logs you can see that my fat intake during my cuts have been very minimal sometimes almost at under 20g a day and this really impacts you hormonaly and I tended to fall off plan. This time round 70-100g fats have been mind boggling how much of a difference it can make to your satiety and well being during a prolonged period of low calorie intake while also supporting a very vigorous workout / work balance.

Plan moving forward is to keep trimming off fat until I get to a comfortable 10 weeks out and slowly reverse diet to get metabolism ramping up as high as possible again to make the last prep before show much more bearable since my starting point in theory will be higher to begin with.

Stay strong guys !!!

 

[Masonic Bodybuilder]

Nice leg session. Pushing some big weights again brother. Impressive.

 

[Losiol]

Nice leg session. Pushing some big weights again brother. Impressive.

Appreciate it that brother, as long as im not getting weaker im happy

 

[LevButlerov]

Sleep: 7h 30m
Morning fasted bw: 222.4

Sunday rest!

This is probably the leanest I’ve ever been relative to the muscle mass I have on me now. It’s kind of wild this is just the tip of the iceberg going forward. Getting stage lean is a proper hustle so mad respect to all the guys n gals who have done so

Just some observations to what I have done in the last that made this “mock prep” much easier was eating enough fats. In my previous logs you can see that my fat intake during my cuts have been very minimal sometimes almost at under 20g a day and this really impacts you hormonaly and I tended to fall off plan. This time round 70-100g fats have been mind boggling how much of a difference it can make to your satiety and well being during a prolonged period of low calorie intake while also supporting a very vigorous workout / work balance.

Plan moving forward is to keep trimming off fat until I get to a comfortable 10 weeks out and slowly reverse diet to get metabolism ramping up as high as possible again to make the last prep before show much more bearable since my starting point in theory will be higher to begin with.

Stay strong guys !!!

222 @Losiol lean and tight lets keep cutting down.

 

[Losiol]

222 @Losiol lean and tight lets keep cutting down.

Yes sir! Been carb cycling i feel that has helped tremendously target more fat

 

[RoidRage69]

Appreciate it that brother, as long as im not getting weaker im happy

At this point in my cut I wish I had Tren onboard. It really shines in keeping strength up. I just have to keep on grinding forward no matter how much strength I lose. The gains will come fast and furious as soon as I go back into a surplus and add IGF-1.

 

[Losiol]

At this point in my cut I wish I had Tren onboard. It really shines in keeping strength up. I just have to keep on grinding forward no matter how much strength I lose. The gains will come fast and furious as soon as I go back into a surplus and add IGF-1.

That’s my mentality right now as well, I care about keeping as much tissue as possible while mitigating injuries. During my bulk I was pushing very heavy weights too quickly and tweaked myself a bit but thanks to the 10 de load and lower volume we’re back in business full
Force

 

[RoySimpson]

Sleep: 9h
Morning fasted bw: 225.6

Good session to end the week with

Legs Abs Cardio

10 min warm up incline treadmill

Seated leg extensions - feel the squeeeeze
15 (150)
10 (200)
14 (200)
09 (240)
09 (240)
08 (240)

Belt squats
14 (270)
12 (360)
12 (360)
12 (450)
08 (450)
12 (360)

Seated calve raises
12 (115) x4

Leg press
14 (360)
12 (450) x3

Lying leg curls
12 (180) x4

Single leg curls
10 (40) x4

Rope Ab crunches
25 (100) x3
10 (100)

Hanging leg raises
12 x3

20 min pw cardio stairs lvl 6
20 min pw cardio incline treadmill

@Losiol i wish i could get 9 hours of sleep!

 

[Losiol]

@Losiol i wish i could get 9 hours of sleep!

It’s a one in a blue moon type event

 

[Masonic Bodybuilder]

Appreciate it that brother, as long as im not getting weaker im happy

You are crushing it man!!!

 

[Losiol]

Sleep: 7h 30m
Morning fasted bw: 224.6

Good session, still emphasizing the stretch and slow negatives! Got some new stretch marks around my inner shoulder and pectoral muscles I call that a win was running a bit short on time so wasn’t able to do 20 min of treadmill but did an extra 10 on the stairs to make up for it.

Chest Triceps Delts

10 min incline treadmill warm up

Barbell bench
12 (135)
12 (185)
08 (225)
06 (225)
07 (185)

DB Incline bench
08 (90)
07 (90)
07 (90)
08 (90)

Nautilus converging chest press
10 (230)
08 (180) x3

Cable flys - low to high
10 (47) x4

Tricep vbar push down
12 (77) x3
11 (88)

Rope push down
12 (40) x4

Single arm push down
06 (25) x3

DB lateral raises
12 (25) x4

DB front raises
10 (25) x4

30 min pw cardio stairs lvl 7

 

[LevButlerov]

Sleep: 7h 30m
Morning fasted bw: 224.6

Good session, still emphasizing the stretch and slow negatives! Got some new stretch marks around my inner shoulder and pectoral muscles I call that a win was running a bit short on time so wasn’t able to do 20 min of treadmill but did an extra 10 on the stairs to make up for it.

Chest Triceps Delts

10 min incline treadmill warm up

Barbell bench
12 (135)
12 (185)
08 (225)
06 (225)
07 (185)

DB Incline bench
08 (90)
07 (90)
07 (90)
08 (90)

Nautilus converging chest press
10 (230)
08 (180) x3

Cable flys - low to high
10 (47) x4

Tricep vbar push down
12 (77) x3
11 (88)

Rope push down
12 (40) x4

Single arm push down
06 (25) x3

DB lateral raises
12 (25) x4

DB front raises
10 (25) x4

30 min pw cardio stairs lvl 7

@Losiol level 7 thats hardcore cardio bro

 

[Losiol]

@Losiol level 7 thats hardcore cardio bro

Mate I literally covered the whole machine in sweat

 

[LevButlerov]

Mate I literally covered the whole machine in sweat

you are the REAL deal

 

[stevesmi]

nice job man I like how you're pushing it

 

[Losiol]

nice job man I like how you're pushing it

It’s easier to do when everything is balanced! Haven’t felt like this in months

 

[Mobster]

Never had stretch marks - lucky I guess. But deffo a hint of growth

 

[Losiol]

Never had stretch marks - lucky I guess. But deffo a hint of growth

I don’t mind, had a ton because I used to be a fat cunt but these are different

 

[ceo]

Bros nice job giving your body a rest on Sunday

 

[ROIDDERS]

looking really good on yesterday's workout

 

[chesty]

nice rest day and then you killed it yesterday

 

[Ulter]

nice dedication doing the warm-up and post workout cardio

 

[e2]

you're doing an amazing job keep it up

 

[2Thick]

yeah it's always easy when you have your life in order

 

[Vadim Fedorov]

they didn't know you used to be overweight wow that's very surprising

 

[ballin2504]

I really like carb cycling also.

 

[Wootoom]

definitely you see the difference between healthy diet and not healthy diet having the experience is you've had in the past

 

[25homes]

Nice my man

 

[Noah Wixx]

Not that far off from you brother 221.0lbs today, Jesus i got a long way to go to catch u on belt squats i looked up my numbers and if said novice i cried a little

 

[Losiol]

Sleep: 4h
Morning fasted bw: 222.6

Solid session

Back Biceps

Barbell bent rows
12 (135)
12 (135)
10 (185)
08 (225)
05 (225)
10 (185)

Seated cable rows - mag medium grip
09 (209)
07 (209)
10 (187)
06 (187)
07 (165)

Lat pull-down - mag medium grip
10 (209)
10 (187) drop 04 (143)
10 (175) drop 04 (120)
08 (175)
07 (175)

Nautilus low row
10 (180)
11 (140)
11 (140)
08 (140)

Machine preacher curls
10 (90) drop 10 (45) x4

Ez bar curls
10 (70) x3

DB Incline curls
12 (22.5) x4

DB lateral raises
12 (22.5) x4

Rear delt flys
12 (10) x3
10 (10) drop 04 (08)

20 min pw cardio stairs lvl 7
10 min pw cardio incline treadmill

 

[Losiol]

Not that far off from you brother 221.0lbs today, Jesus i got a long way to go to catch u on belt squats i looked up my numbers and if said novice i cried a little

honestly bro heavy weights make a difference but majority of my training is done with 80% of my max. I’ve built my legs squatting 225 for over a year so I say best utilize the least amount of weight and get the most out of it. Now you have the perfect machine to perfect your squat

Also I’m trynna downsize now lol 210 is where I’d like to be at soon

 

[RoidRage69]

80% is the sweet spot for growth.

 

[Eddie Haskell]

Sleep: 4h
Morning fasted bw: 222.6

Solid session

Back Biceps

Barbell bent rows
12 (135)
12 (135)
10 (185)
08 (225)
05 (225)
10 (185)

Seated cable rows - mag medium grip
09 (209)
07 (209)
10 (187)
06 (187)
07 (165)

Lat pull-down - mag medium grip
10 (209)
10 (187) drop 04 (143)
10 (175) drop 04 (120)
08 (175)
07 (175)

Nautilus low row
10 (180)
11 (140)
11 (140)
08 (140)

Machine preacher curls
10 (90) drop 10 (45) x4

Ez bar curls
10 (70) x3

DB Incline curls
12 (22.5) x4

DB lateral raises
12 (22.5) x4

Rear delt flys
12 (10) x3
10 (10) drop 04 (08)

20 min pw cardio stairs lvl 7
10 min pw cardio incline treadmill

@Losiol I think your training on point, stay in 60-70% range of max and high reps as you cutting man

honestly bro heavy weights make a difference but majority of my training is done with 80% of my max. I’ve built my legs squatting 225 for over a year so I say best utilize the least amount of weight and get the most out of it. Now you have the perfect machine to perfect your squat

Also I’m trynna downsize now lol 210 is where I’d like to be at soon

 

[Losiol]

@Losiol I think your training on point, stay in 60-70% range of max and high reps as you cutting man

Today I increased the weights slightly since I added about 400 more calories worth of carbs to compensate for the amount of calories burned today but I’ll get down to 70%

 

[Eddie Haskell]

Today I increased the weights slightly since I added about 400 more calories worth of carbs to compensate for the amount of calories burned today but I’ll get down to 70%

100 grams of carbs not bad if you burning it man you on top soon @Losiol

 

[Tiger Salman Khan]

Sleep: 4h
Morning fasted bw: 222.6

Solid session

Back Biceps

Barbell bent rows
12 (135)
12 (135)
10 (185)
08 (225)
05 (225)
10 (185)

Seated cable rows - mag medium grip
09 (209)
07 (209)
10 (187)
06 (187)
07 (165)

Lat pull-down - mag medium grip
10 (209)
10 (187) drop 04 (143)
10 (175) drop 04 (120)
08 (175)
07 (175)

Nautilus low row
10 (180)
11 (140)
11 (140)
08 (140)

Machine preacher curls
10 (90) drop 10 (45) x4

Ez bar curls
10 (70) x3

DB Incline curls
12 (22.5) x4

DB lateral raises
12 (22.5) x4

Rear delt flys
12 (10) x3
10 (10) drop 04 (08)

20 min pw cardio stairs lvl 7
10 min pw cardio incline treadmill

@Losiol Good work bro....keep up the good work..........

 

[Losiol]

Sleep: 7h 30m
Morning fasted bw: 221.8

It’s a good day to be alive
Good effort today bit depleted having another higher carb day today.

Legs Abs

10 min Incline treadmill warm up

Seated leg extensions
12 (200)
12 (220)
11 (240)
11 (240)
09 (240)

Belt squats
15 (270)
15 (270)
14 (360)
12 (450)
12 (450)

Seated calve raises
12 (115) x4

Single leg press
12 (360) x4

Leg press
12 (450) x3

Single leg curls
10 (40) x3

15 min pw cardio stairs lvl 6
20 min pw cardio incline treadmill

 

[ballin2504]

I don’t mind, had a ton because I used to be a fat cunt but these are different

Not anymore man. Awesome physique

 

[Losiol]

Not anymore man. Awesome physique

Thanks bro hahaa

 

[Losiol]

Well completely forgot it was our companies 5th year anniversary lol so yeah unplanned cheat meal Xd

 

[Eddie Haskell]

Sleep: 7h 30m
Morning fasted bw: 221.8

It’s a good day to be alive
Good effort today bit depleted having another higher carb day today.

Legs Abs

10 min Incline treadmill warm up

Seated leg extensions
12 (200)
12 (220)
11 (240)
11 (240)
09 (240)

Belt squats
15 (270)
15 (270)
14 (360)
12 (450)
12 (450)

Seated calve raises
12 (115) x4

Single leg press
12 (360) x4

Leg press
12 (450) x3

Single leg curls
10 (40) x3

15 min pw cardio stairs lvl 6
20 min pw cardio incline treadmill

huge day @Losiol and positive man I voted too

Well completely forgot it was our companies 5th year anniversary lol so yeah unplanned cheat meal Xd

BIG cheat meal, I want the cake haha

 

[stevesmi]

5 year anniversary is amazing

 

[zedhed]

you deserve some cake with the amount of training you do
not gonna hurt you

 

[caligirl85]

make sure you do some extra cardio to burn that off
looks good

 

[Shrine]

5 years that is cool
you own that company or work for them?

 

[Zyglamail]

nice job on the training
you did a good one

 

[Arabian]

keep the training going
your upping the volume good

 

[BookerTNY]

not a fan of the cheat meal
maybe a small piece is okay

 

[sambee38]

you did enough training to burn that off
i wouldn't worry about the cake

 

[Austin316]

hope you didn't eat that whole thing
you better not have lol

 

[Mobster]

At my last company the team leaders would mark your birthday. Most don't.

 

[Losiol]

5 years that is cool
you own that company or work for them?

I work for them

 

[Losiol]

Sleep: 6h
Morning fasted bw: 225.6

Had a good session today however the week has definitely caught up to me with all the late nights… I skipped cardio today just to lower my overall fatigue for tmrws back training.

Going to be eating over maintenance today and tmrw

Chest Triceps Delts

Flat DB bench
09 (100)
08 (100)
08 (100)
06 (100)

Smith incline bench
08 (225)
06 (225)
08 (185)
09 (185)
09 (185)

Nautilus converging chest press
11 (230)
10 (180)
10 (180)
07 (180)

Chest flys - low to high
10 (47) x3
10 (43)

DB lateral raises
12 (30) drop 10 (25) drop 05 (20) x4

DB front raises
10 (25) x2

Triceps vbar push down
14 (82) x4

 

[s.gentz]

Sleep: 6h
Morning fasted bw: 225.6

Had a good session today however the week has definitely caught up to me with all the late nights… I skipped cardio today just to lower my overall fatigue for tmrws back training.

Going to be eating over maintenance today and tmrw

Chest Triceps Delts

Flat DB bench
09 (100)
08 (100)
08 (100)
06 (100)

Smith incline bench
08 (225)
06 (225)
08 (185)
09 (185)
09 (185)

Nautilus converging chest press
11 (230)
10 (180)
10 (180)
07 (180)

Chest flys - low to high
10 (47) x3
10 (43)

DB lateral raises
12 (30) drop 10 (25) drop 05 (20) x4

DB front raises
10 (25) x2

Triceps vbar push down
14 (82) x4

Looking great bro!!!

 

[Losiol]

Looking great bro!!!

Thanks bro

 

[Eddie Haskell]

Sleep: 6h
Morning fasted bw: 225.6

Had a good session today however the week has definitely caught up to me with all the late nights… I skipped cardio today just to lower my overall fatigue for tmrws back training.

Going to be eating over maintenance today and tmrw

Chest Triceps Delts

Flat DB bench
09 (100)
08 (100)
08 (100)
06 (100)

Smith incline bench
08 (225)
06 (225)
08 (185)
09 (185)
09 (185)

Nautilus converging chest press
11 (230)
10 (180)
10 (180)
07 (180)

Chest flys - low to high
10 (47) x3
10 (43)

DB lateral raises
12 (30) drop 10 (25) drop 05 (20) x4

DB front raises
10 (25) x2

Triceps vbar push down
14 (82) x4

those legs are BIG legs to the max man @Losiol

 

[Losiol]

those legs are BIG legs to the max man @Losiol

I guess this is 20 weeks out

 

[Eddie Haskell]

I guess this is 20 weeks out

not guess its a fact we gonna do this man you pick the show?

 

[Losiol]

not guess its a fact we gonna do this man you pick the show?

I will by the end of this weekend, having the exact day will help propel my progress and lock in even further!

 

[Losiol]

Gonna use this for the last ten weeks when calories will get slashed to the abyss

 

[Eddie Haskell]

I will by the end of this weekend, having the exact day will help propel my progress and lock in even further!

pick a small show man @Losiol

 

[Eddie Haskell]

Gonna use this for the last ten weeks when calories will get slashed to the abyss

ozempic will be a win man

 

[RoySimpson]

Well completely forgot it was our companies 5th year anniversary lol so yeah unplanned cheat meal Xd

@Losiol a slice wont kill ya!