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Veteran Log Losiols Road To Pro Card Log

Sleep: 7h
Morning fasted bw: 228

Another day without cardio but for good reason ;) got a date lined up this evening needed the extra energy hahaha

✌🏽✌🏽

Back Biceps

10 min warm up incline treadmill
Barbell bent rows
12 (135)
12 (135)
11 (185)
07 (225)
06 (225)
05 (225)

Seated cable rows - medium mag grip
10 (209)
10 (187)
08 (165)
10 (143)

Lat pull downs - Medium mag grip
11 (187)
10 (187)
08 (175)
10 (165)

Nautilus low row
11 (180)
09 (180)
08 (180)
10 (140)

Machine preacher curls
12 (100) x3
08 (100)

DB incline curls
10 (25) x4
 
Losiol said:
Well completely forgot it was our companies 5th year anniversary lol so yeah unplanned cheat meal Xd
Click to expand...

lol it happens
 
Losiol said:
Sleep: 7h
Morning fasted bw: 228

Another day without cardio but for good reason ;) got a date lined up this evening needed the extra energy hahaha

✌🏽✌🏽

Back Biceps

10 min warm up incline treadmill
Barbell bent rows
12 (135)
12 (135)
11 (185)
07 (225)
06 (225)
05 (225)

Seated cable rows - medium mag grip
10 (209)
10 (187)
08 (165)
10 (143)

Lat pull downs - Medium mag grip
11 (187)
10 (187)
08 (175)
10 (165)

Nautilus low row
11 (180)
09 (180)
08 (180)
10 (140)

Machine preacher curls
12 (100) x3
08 (100)

DB incline curls
10 (25) x4
Click to expand...
@Losiol bent rows you went all out today bro
you should still warm up with cardio even if you got a date lol ;)
 
Npcclassicphysique champ said:
@Losiol bent rows you went all out today bro
you should still warm up with cardio even if you got a date lol ;)
Click to expand...
He's going to be doing cardio tonight with his lady.
Losiol said:
Sleep: 9h
Morning fasted bw: 226.2

Taking a rest day today & tmrw to cure the hangover 🤨 Monday we start our grind to getting freakishly peeled.

Have a good weekend folks ;)
Click to expand...
NAC for hangover.
 
Nice
 
Sleep: 7h
Morning fasted bw: 226

Great Monday session in the books. Strength was high and looked absolutely freaky 😂 I’m down to my last pin of semaglutide not sure if I’m going to continue for now until I start my actually prep.

Woke up very lean surprisingly since I was eating quite liberally since Friday evening lol (All Whole Foods) I think inflammation has just lowered immensely.

Chest Triceps Delts

10 min warm up incline treadmill

Flat DB bench
12 (60) warm up
12 (60) warm up

10 (100) slow
06 (100) slow
06 (100) slow
06 (100) slow

Barbell flat bench
05 (225)
08 (185)
09 (185)
09 (185)

Cable flys - high to
12 (47)
10 (47)
10 (43)
10 (43)

Nautilus converging chest press
12 (180)
08 (230)
07 (230)
05 (230)

DB lateral raises
12 (30) x4

DB lateral raises
10 (25) x2

DB front lateral raises
10 (20) x2

Triceps vbar push downs
12 (77) x4

Machine Ab crunches
25 (135)
15 (135)
10 (135)

20 min pw cardio stairs lvl 6
 
Losiol said:
Sleep: 7h
Morning fasted bw: 226

Great Monday session in the books. Strength was high and looked absolutely freaky 😂 I’m down to my last pin of semaglutide not sure if I’m going to continue for now until I start my actually prep.

Woke up very lean surprisingly since I was eating quite liberally since Friday evening lol (All Whole Foods) I think inflammation has just lowered immensely.

Chest Triceps Delts

10 min warm up incline treadmill

Flat DB bench
12 (60) warm up
12 (60) warm up

10 (100) slow
06 (100) slow
06 (100) slow
06 (100) slow

Barbell flat bench
05 (225)
08 (185)
09 (185)
09 (185)

Cable flys - high to
12 (47)
10 (47)
10 (43)
10 (43)

Nautilus converging chest press
12 (180)
08 (230)
07 (230)
05 (230)

DB lateral raises
12 (30) x4

DB lateral raises
10 (25) x2

DB front lateral raises
10 (20) x2

Triceps vbar push downs
12 (77) x4

Machine Ab crunches
25 (135)
15 (135)
10 (135)

20 min pw cardio stairs lvl 6
Click to expand...
@Losiol strong is good and you powering :D
congrats on making VIP
 
Losiol said:
Oh snap didn’t even notice lol 🤯
Much love guys 🫶🏼🫶🏼🫶🏼
Click to expand...
EVO family love for you brother, full on family status in the EVO family :D @Losiol you have our respect
 
as long as you eat whole quality foods you won't gain crap
 
a post some pictures of your meals you haven't been doing that very much
 
nice volume on the training
 
looking good on the chest press
 
Sleep: 6h
Morning fasted bw: 225.8

Little tired today had a shitty nights sleep. Still pump was good and strength was there. Stay strong guys!

Back Biceps

15 min pre workout cardio warm up

Barbell bent rows
12 (135)
12 (135)
10 (185)
07 (225)
06 (225)
05 (225)

Seated cable rows
10 (209)
10 (187)
08 (187)
11 (165)

Lat pull downs - medium mag grip
12 (175)
10 (187)
10 (175)
08 (175)

Cable pull overs
12 (49)
12 (55)
10 (44)

Chest supported Tbar row
12 (115)
10 (115)
08 (115)

Machine preacher curls
12 (90) x3
10 (75)

DB incline curls
12 (25) x4

20 min pw cardio stairs lvl 6
 
Losiol said:
Sleep: 6h
Morning fasted bw: 225.8

Little tired today had a shitty nights sleep. Still pump was good and strength was there. Stay strong guys!

Back Biceps

15 min pre workout cardio warm up

Barbell bent rows
12 (135)
12 (135)
10 (185)
07 (225)
06 (225)
05 (225)

Seated cable rows
10 (209)
10 (187)
08 (187)
11 (165)

Lat pull downs - medium mag grip
12 (175)
10 (187)
10 (175)
08 (175)

Cable pull overs
12 (49)
12 (55)
10 (44)

Chest supported Tbar row
12 (115)
10 (115)
08 (115)

Machine preacher curls
12 (90) x3
10 (75)

DB incline curls
12 (25) x4

20 min pw cardio stairs lvl 6
Click to expand...
@Losiol strong day from you again man :) you pumping on cables big time
congrats to our new VIP :)
 
Cable flys are some of my favorite i like to bend over completely and swoop in from a wide angle and trally squeeze the chest.
 
Losiol said:
Sleep: 7h
Morning fasted bw: 226

Great Monday session in the books. Strength was high and looked absolutely freaky 😂 I’m down to my last pin of semaglutide not sure if I’m going to continue for now until I start my actually prep.

Woke up very lean surprisingly since I was eating quite liberally since Friday evening lol (All Whole Foods) I think inflammation has just lowered immensely.

Chest Triceps Delts

10 min warm up incline treadmill

Flat DB bench
12 (60) warm up
12 (60) warm up

10 (100) slow
06 (100) slow
06 (100) slow
06 (100) slow

Barbell flat bench
05 (225)
08 (185)
09 (185)
09 (185)

Cable flys - high to
12 (47)
10 (47)
10 (43)
10 (43)

Nautilus converging chest press
12 (180)
08 (230)
07 (230)
05 (230)

DB lateral raises
12 (30) x4

DB lateral raises
10 (25) x2

DB front lateral raises
10 (20) x2

Triceps vbar push downs
12 (77) x4

Machine Ab crunches
25 (135)
15 (135)
10 (135)

20 min pw cardio stairs lvl 6
Click to expand...
@Losiol Awesome log right here!
 
Sleep: 7h
Morning fasted bw: 222.8

Absolutely destroyed this leg day holy cow. I think I haven’t trained glutes or squats in about two months and I can feel it 😂😂 knee still a bit wonky but definitely much better. Will be squatting on the smith for the next few weeks before going free weight.

Doing a slight refeed today and a cheat meal this coming Friday. 😅

Legs Abs

10 min warmup incline treadmill

Barbell Walking lunges
25 yards (115)

Walking kettle bell lunges
25 yards (70)
25 yards ((90)
25 yards (90)
25 yards (70)

Smith machine squats
12 (135)
12 (225)
07 (315)

Seated leg extensions
12 (200) x3

Lying leg curls
12 (180)
10 (180)
10 (180)

Machine Ab crunch
20 (135)
15 (135)
10 (135)

15 min pw cardio stairs lvl 5
 
Good work Bru
 
RoidRage69 said:
My knee is also acting up after yesterday's deadlift session. First time it's been sore in over a year.
Click to expand...
It’s weird though, it’s not even that painful just if I had to describe it being weak if that makes sense. It offsets my other muscles
 
Losiol said:
Sleep: 7h
Morning fasted bw: 222.8

Absolutely destroyed this leg day holy cow. I think I haven’t trained glutes or squats in about two months and I can feel it 😂😂 knee still a bit wonky but definitely much better. Will be squatting on the smith for the next few weeks before going free weight.

Doing a slight refeed today and a cheat meal this coming Friday. 😅

Legs Abs

10 min warmup incline treadmill

Barbell Walking lunges
25 yards (115)

Walking kettle bell lunges
25 yards (70)
25 yards ((90)
25 yards (90)
25 yards (70)

Smith machine squats
12 (135)
12 (225)
07 (315)

Seated leg extensions
12 (200) x3

Lying leg curls
12 (180)
10 (180)
10 (180)

Machine Ab crunch
20 (135)
15 (135)
10 (135)

15 min pw cardio stairs lvl 5
Click to expand...
go slow on the legs so knees smooth @Losiol we need them for you to go pro :)
 
Sleep: 7h
Morning fasted bw: 224.6

Awesome session today! Mind muscle connection was awesome really stretched out the muscle today! Strength was also high almost as good as when I weighed 250lbs 😅 reps were almost 8 sec each so blood was pumped to the max.

No cardio trying to mitigate fatigue for a good session tmrw and Sat!



Chest Triceps Delts

10 min incline treadmill warm up

Flat DB Bench
10 (110)
09 (110)
08 (110)
11 (100)

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

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
11 (140)

Pec Dec
10 (170) x4

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

DB front raises
10 (20) x2

Tricep bar push down
12 (40) x4

Tricep vbar push down
12 (66) x3

No cardio :)
 

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Losiol said:
Sleep: 7h
Morning fasted bw: 224.6

Awesome session today! Mind muscle connection was awesome really stretched out the muscle today! Strength was also high almost as good as when I weighed 250lbs 😅 reps were almost 8 sec each so blood was pumped to the max.

No cardio trying to mitigate fatigue for a good session tmrw and Sat!



Chest Triceps Delts

10 min incline treadmill warm up

Flat DB Bench
10 (110)
09 (110)
08 (110)
11 (100)

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

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
11 (140)

Pec Dec
10 (170) x4

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

DB front raises
10 (20) x2

Tricep bar push down
12 (40) x4

Tricep vbar push down
12 (66) x3

No cardio :)
Click to expand...
@Losiol back looks good an wide, perfect thick level :) chest press with laterals NICE must be big pumped after
you meal prep food?
 
Eddie Haskell said:
@Losiol back looks good an wide, perfect thick level :) chest press with laterals NICE must be big pumped after
you meal prep food?
Click to expand...
Yeah pump was insane almost skin splitting. Meal prep tmrw ill post up everything I’ve been doing in detail :)

Meals honestly haven’t changed in over a year only a few minor tweaks here and there. If it ain’t broke don’t fix it right ?! :D
 
Losiol said:
Yeah pump was insane almost skin splitting. Meal prep tmrw ill post up everything I’ve been doing in detail :)

Meals honestly haven’t changed in over a year only a few minor tweaks here and there. If it ain’t broke don’t fix it right ?! :D
Click to expand...
you a beast so really stay whats working man :) @Losiol
 
Eddie Haskell said:
you a beast so really stay whats working man :) @Losiol
Click to expand...
your too kind brother! Taking my lady out for sushi tmrw so I’ll post that up as well, probably the last few “cheat meals” before we’re turning on the tunnel vision
 
8 sec reps are no joke
getting that blood pumped up big time
 
you got some big time size
how do you get a back like that I have no clue
 
you got a big ass gym
lots of equipment and lots of room
 
back shot is looking solid
you definitely still have room to improve though
 
224 lbs not bad at all
you've definitely tightened things up since a year ago
 
impressive work as always on this
you're putting in the time in the gym and it's starting to pay off
 
Austin316 said:
I think you should go more aggressive on the legs
just don't over-train them
Click to expand...
Totally agree that’s the plan moving Forward!
Zyglamail said:
back shot is looking solid
you definitely still have room to improve though
Click to expand...
No doubt my friend, this is just the start! Only been bodybuilding for 3.5 years :)
 
make sure you also update us on your meals
we want to see some pictures
 
Sleep: 8h
Morning fasted bw: 226

Today was one of those days where I was just going through the motions body is absolutely destroyed after the leg day on Wednesday still can barely move 🥲

Probably not gonna train tmrw but we’ll see gotta listen to my body

Back Biceps

Body weight pull ups
12
08
07

Barbell bent rows
12 (135)
10 (185)
08 (225)
07 (225)

Seated cable rows - narrow mag grip
11 (209)
10 (209)
10 (187)

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

Cable pull overs
12 (38)
10 (44)
10 (44)

DB standing alternating bicep curls
12 (30) x2

DB iso curls
12 (25) x2

No cardio :)
 
Losiol said:
Sleep: 8h
Morning fasted bw: 226

Today was one of those days where I was just going through the motions body is absolutely destroyed after the leg day on Wednesday still can barely move 🥲

Probably not gonna train tmrw but we’ll see gotta listen to my body

Back Biceps

Body weight pull ups
12
08
07

Barbell bent rows
12 (135)
10 (185)
08 (225)
07 (225)

Seated cable rows - narrow mag grip
11 (209)
10 (209)
10 (187)

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

Cable pull overs
12 (38)
10 (44)
10 (44)

DB standing alternating bicep curls
12 (30) x2

DB iso curls
12 (25) x2

No cardio :)
Click to expand...
@Losiol if you still sore from wed, you gotta bump the protein and carbs to help you recover bro
 
Npcclassicphysique champ said:
@Losiol if you still sore from wed, you gotta bump the protein and carbs to help you recover bro
Click to expand...
Yes sir exactly what I did :) they actually feel somewhat recovered but I’ll check in again in the morning because tmrw would be my second leg day 😅
 
Npcclassicphysique champ said:
all chicken breast? how about brown rice yams? :)
Click to expand...

Meal 1 -
300g Non fat Greek yogurt
200g frozen blueberries
300g Egg whites
02 low carb tortillas
.5 cub of marinara

Meal 2 -
400g Chicken breast
250g Sticky rice
.5 Cup of marinara

Meal 3 -
400g Chicken breast
.5 cup marinara

Meal 4 -
300g Non fat Greek yogurt
200g Frozen blueberries

On my high carb days and refeed days Ill swap meal 2 for 460g Lean ground beef .5 cup marinara 300g sticky rice and for meal 3 ill add sticky rice to it 460g Lean ground beef .5 cup marinara 300g sticky rice

2200 Calories, 300g protein, 300g carbs, 35g fats
 
Losiol said:
Meal 1 -
300g Non fat Greek yogurt
200g frozen blueberries
300g Egg whites
02 low carb tortillas
.5 cub of marinara

Meal 2 -
400g Chicken breast
250g Sticky rice
.5 Cup of marinara

Meal 3 -
400g Chicken breast
.5 cup marinara

Meal 4 -
300g Non fat Greek yogurt
200g Frozen blueberries

On my high carb days and refeed days Ill swap meal 2 for 460g Lean ground beef .5 cup marinara 300g sticky rice and for meal 3 ill add sticky rice to it 460g Lean ground beef .5 cup marinara 300g sticky rice

2200 Calories, 300g protein, 300g carbs, 35g fats
Click to expand...
@Losiol Great updates so far bro......
 
Losiol said:
Meal 1 -
300g Non fat Greek yogurt
200g frozen blueberries
300g Egg whites
02 low carb tortillas
.5 cub of marinara

Meal 2 -
400g Chicken breast
250g Sticky rice
.5 Cup of marinara

Meal 3 -
400g Chicken breast
.5 cup marinara

Meal 4 -
300g Non fat Greek yogurt
200g Frozen blueberries

On my high carb days and refeed days Ill swap meal 2 for 460g Lean ground beef .5 cup marinara 300g sticky rice and for meal 3 ill add sticky rice to it 460g Lean ground beef .5 cup marinara 300g sticky rice

2200 Calories, 300g protein, 300g carbs, 35g fats
Click to expand...
Your macros don't match your cals.
Something way off.
 
Losiol said:
Sleep: 7h
Morning fasted bw: 224.6

Awesome session today! Mind muscle connection was awesome really stretched out the muscle today! Strength was also high almost as good as when I weighed 250lbs 😅 reps were almost 8 sec each so blood was pumped to the max.

No cardio trying to mitigate fatigue for a good session tmrw and Sat!



Chest Triceps Delts

10 min incline treadmill warm up

Flat DB Bench
10 (110)
09 (110)
08 (110)
11 (100)

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

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
11 (140)

Pec Dec
10 (170) x4

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

DB front raises
10 (20) x2

Tricep bar push down
12 (40) x4

Tricep vbar push down
12 (66) x3

No cardio :)
Click to expand...
@Losiol looking solid bro!
 
Sleep: 7h
Morning fasted bw: 226.8

Excellent workout today, such a skin splitting pump I thought my skin was about to explode 😂

Chest Triceps Delts

10 min incline treadmill warmup

Flat DB Bench
08 (110)
06 (110)
05 (105)
05 (105)

Nautilus converging chest press
11 (230)
10 (180)
08 (180)
09 (140)

Pec Deck
12 (190)
10 (200)
08 (200)
07 (180)

Barbell incline bench
12 (135)
08 (185)
05 (185)
08 (135)

Seated barbell shoulder press
10 (135)
07 (135)
07 (135)

Pin loaded lateral raises
12 (100) x4

Tricep rope push down
12 (52) x4

20 min pw cardio stairs lvl 6
 

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Losiol said:
Sleep: 7h
Morning fasted bw: 226.8

Excellent workout today, such a skin splitting pump I thought my skin was about to explode 😂

Chest Triceps Delts

10 min incline treadmill warmup

Flat DB Bench
08 (110)
06 (110)
05 (105)
05 (105)

Nautilus converging chest press
11 (230)
10 (180)
08 (180)
09 (140)

Pec Deck
12 (190)
10 (200)
08 (200)
07 (180)

Barbell incline bench
12 (135)
08 (185)
05 (185)
08 (135)

Seated barbell shoulder press
10 (135)
07 (135)
07 (135)

Pin loaded lateral raises
12 (100) x4

Tricep rope push down
12 (52) x4

20 min pw cardio stairs lvl 6
Click to expand...
your back wider than ever THICK! pw cardio push to 30min please if you have time
 
Sleep: 7h
Morning fasted bw: 226.2

Another great session, amazing mind muscle connection those extra carbs are really doing its thing. Unfortunately ran short couldn’t do the full 30min cardio.

Back Biceps

10 min incline tread mill warm up

Barbell bent rows
12 (135)
12 (185)
07 (225)
05 (225)
09 (185)

Seated cable rows - medium mag grip
10 (209)
08 (209)
08 (187)
08 (187)

Lat pull-down - medium mag grip
07 (187) + partials
08 (175)
10 (165)
07 (165)

HS low row
12 (180)
12 (230)
10 (270)

Machine preacher curls
12 (95)
11 (95)
07 (95)
10 (70)

DB incline curls
12 (25) x4

20 min pw cardio stairs lvl 6
 
Losiol said:
Sleep: 7h
Morning fasted bw: 226.2

Another great session, amazing mind muscle connection those extra carbs are really doing its thing. Unfortunately ran short couldn’t do the full 30min cardio.

Back Biceps

10 min incline tread mill warm up

Barbell bent rows
12 (135)
12 (185)
07 (225)
05 (225)
09 (185)

Seated cable rows - medium mag grip
10 (209)
08 (209)
08 (187)
08 (187)

Lat pull-down - medium mag grip
07 (187) + partials
08 (175)
10 (165)
07 (165)

HS low row
12 (180)
12 (230)
10 (270)

Machine preacher curls
12 (95)
11 (95)
07 (95)
10 (70)

DB incline curls
12 (25) x4

20 min pw cardio stairs lvl 6
Click to expand...
Nice work!!!
 
RoidRage69 said:
I love those sandwiches. I always get lots mayo, mustard, jalapeño, pickles.
Click to expand...
Yeah they are great, wanted something that would digest quite easily lol. Couldn’t decide what to get so did one Philly cheese sub and the other All American 🤣
 
Losiol said:
Sleep: 7h
Morning fasted bw: 226.2

Another great session, amazing mind muscle connection those extra carbs are really doing its thing. Unfortunately ran short couldn’t do the full 30min cardio.

Back Biceps

10 min incline tread mill warm up

Barbell bent rows
12 (135)
12 (185)
07 (225)
05 (225)
09 (185)

Seated cable rows - medium mag grip
10 (209)
08 (209)
08 (187)
08 (187)

Lat pull-down - medium mag grip
07 (187) + partials
08 (175)
10 (165)
07 (165)

HS low row
12 (180)
12 (230)
10 (270)

Machine preacher curls
12 (95)
11 (95)
07 (95)
10 (70)

DB incline curls
12 (25) x4

20 min pw cardio stairs lvl 6
Click to expand...
very good volume with a cardio close I like the rows medium grip
Losiol said:
Yeah they are great, wanted something that would digest quite easily lol. Couldn’t decide what to get so did one Philly cheese sub and the other All American 🤣
Click to expand...
philly cheese sub? love those haha
 
Sleep: 7h
Morning fasted: 229

Solid leg day but tired as hell.

Legs Abs

Seated leg extensions
12 (200) x2
12 (260) x2

25 yards (88) x2
One turf distance (88) back no weight x2

Smith machine barbell squat
15 (135)
12 (225)
14 (185)

Lying leg curls
12 (180) x2

Standing calve raises
12 (180) x2

Cable crunches
20 (80) x3

No cardio :)
 
Losiol said:
Sleep: 7h
Morning fasted: 229

Solid leg day but tired as hell.

Legs Abs

Seated leg extensions
12 (200) x2
12 (260) x2

25 yards (88) x2
One turf distance (88) back no weight x2

Smith machine barbell squat
15 (135)
12 (225)
14 (185)

Lying leg curls
12 (180) x2

Standing calve raises
12 (180) x2

Cable crunches
20 (80) x3

No cardio :)
Click to expand...
@Losiol leg extensions 4 sets but big pump I bet :)
 
Eddie Haskell said:
@Losiol leg extensions 4 sets but big pump I bet :)
Click to expand...
Bro the lunges are the goated exercise pumps after those are insane, I counted the steps each 25 yard distance is 39 steps with 88lbs on the kettle bells my veins were going ape shit
 
Losiol said:
Bro the lunges are the goated exercise pumps after those are insane, I counted the steps each 25 yard distance is 39 steps with 88lbs on the kettle bells my veins were going ape shit
Click to expand...
lunges #1 with squats for legs
but when you lunge make sure to not over extend the knee thats how I got injured
 
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