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Veteran Log Losiols Road To Pro Card Log

Eddie Haskell said:
lunges #1 with squats for legs
but when you lunge make sure to not over extend the knee thats how I got injured
Click to expand...
Very mindful on knee placement still dealing with knee injury aftermath two years later!
 
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...
@Losiol solid work right here!
 
Sleep: 5h
Morning fasted bw: 229.4

So had a late night working and super early work meetings and just could not get enough sleep even if I tried lol. However surprisingly wanted to push my limits today since I have been eating in a slight surplus all week long and I’m glad I did. My strength is as high as it was during the peak of my bulk which I ended at 255 and now at basically 230 having the same strength I count this as a great win! I’m almost sure that I could have gotten the 140lbs dumbbells and still manage to rep out at-least 05 reps but I’ll save that for Monday ;)

Alright folks I’ll be back tmrw

Chest Triceps Delts

Flat DB bench (single DB weight)
09 (110)
08 (120)
08 (130)
09 (100)

Barbell flat bench
12 (135)
06 (225)
09 (185)
07 (185)

Pec Dec
12 (240)
10 (200)
08 (180)

Nautilus converging chest press
10 (270)
08 (270)
11 (180)

Tricep straight bar push downs
15 (60) x4

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

No cardio :)
 
Losiol said:
Sleep: 5h
Morning fasted bw: 229.4

So had a late night working and super early work meetings and just could not get enough sleep even if I tried lol. However surprisingly wanted to push my limits today since I have been eating in a slight surplus all week long and I’m glad I did. My strength is as high as it was during the peak of my bulk which I ended at 255 and now at basically 230 having the same strength I count this as a great win! I’m almost sure that I could have gotten the 140lbs dumbbells and still manage to rep out at-least 05 reps but I’ll save that for Monday ;)

Alright folks I’ll be back tmrw

Chest Triceps Delts

Flat DB bench (single DB weight)
09 (110)
08 (120)
08 (130)
09 (100)

Barbell flat bench
12 (135)
06 (225)
09 (185)
07 (185)

Pec Dec
12 (240)
10 (200)
08 (180)

Nautilus converging chest press
10 (270)
08 (270)
11 (180)

Tricep straight bar push downs
15 (60) x4

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

No cardio :)
Click to expand...
@Losiol early meetings are hard but good you got into the gym and pumped ;) EVO family big push
 
Losiol said:
Gonna be frank for transparency and accountability just inhaled two subway foot longs and kit kat with Twix on the side…

Calories probably around 5k today
Click to expand...


lol it happens
 
Losiol said:
Sleep: 5h
Morning fasted bw: 229.4

So had a late night working and super early work meetings and just could not get enough sleep even if I tried lol. However surprisingly wanted to push my limits today since I have been eating in a slight surplus all week long and I’m glad I did. My strength is as high as it was during the peak of my bulk which I ended at 255 and now at basically 230 having the same strength I count this as a great win! I’m almost sure that I could have gotten the 140lbs dumbbells and still manage to rep out at-least 05 reps but I’ll save that for Monday ;)

Alright folks I’ll be back tmrw

Chest Triceps Delts

Flat DB bench (single DB weight)
09 (110)
08 (120)
08 (130)
09 (100)

Barbell flat bench
12 (135)
06 (225)
09 (185)
07 (185)

Pec Dec
12 (240)
10 (200)
08 (180)

Nautilus converging chest press
10 (270)
08 (270)
11 (180)

Tricep straight bar push downs
15 (60) x4

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

No cardio :)
Click to expand...
@Losiol awesome work regardless!
 
Losiol said:
Sleep: 5h
Morning fasted bw: 229.4

So had a late night working and super early work meetings and just could not get enough sleep even if I tried lol. However surprisingly wanted to push my limits today since I have been eating in a slight surplus all week long and I’m glad I did. My strength is as high as it was during the peak of my bulk which I ended at 255 and now at basically 230 having the same strength I count this as a great win! I’m almost sure that I could have gotten the 140lbs dumbbells and still manage to rep out at-least 05 reps but I’ll save that for Monday ;)

Alright folks I’ll be back tmrw

Chest Triceps Delts

Flat DB bench (single DB weight)
09 (110)
08 (120)
08 (130)
09 (100)

Barbell flat bench
12 (135)
06 (225)
09 (185)
07 (185)

Pec Dec
12 (240)
10 (200)
08 (180)

Nautilus converging chest press
10 (270)
08 (270)
11 (180)

Tricep straight bar push downs
15 (60) x4

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

No cardio :)
Click to expand...
@Losiol Good work buddy.......
 
Alright guys time to tighten up again been spending a lot of time with my lady, it’s a new thing so I gotta nurture it she’ll be gone for a few weeks due to the holidays so my plan is to increase my deficit to 1800 cals, I know I’m a big proponent against going below 2k cals however I’m planning on visiting her in her hometown in about 2-3 weeks so I want to reverse any damage I’ve done the last few weekends and catch up on the lost progress…

Ill be back tmrw, doing a heavy chest day gonna try to PR with the 140lbs dumbbells on the flat bench.
 
Losiol said:
Alright guys time to tighten up again been spending a lot of time with my lady, it’s a new thing so I gotta nurture it she’ll be gone for a few weeks due to the holidays so my plan is to increase my deficit to 1800 cals, I know I’m a big proponent against going below 2k cals however I’m planning on visiting her in her hometown in about 2-3 weeks so I want to reverse any damage I’ve done the last few weekends and catch up on the lost progress…

Ill be back tmrw, doing a heavy chest day gonna try to PR with the 140lbs dumbbells on the flat bench.
Click to expand...
thats a high deficit, can you do fasting like OMAD? or you're not good with long periods no food? :D @Losiol
 
LevButlerov said:
thats a high deficit, can you do fasting like OMAD? or you're not good with long periods no food? :D @Losiol
Click to expand...
I actually had great results when I fasted, thats how I initially lost over a 100+. I think thats the ideal solution for now!
 
Sleep: 7h 30m
Morning fasted bw: 227.6

Well boys and girls had a very good workout today! Fasted workout and hit some nice PRs!

Chest Triceps Delts

10 min incline treadmill

Dumbell Flat Bench
12 (60) warm up
12 (60) warm up

06 (130)
03 (140)
08 (130)
10 (110)
07 (110)

Nautilus converging chest press
10 (230)
08 (230)
10 (180)
07 (180)

Pec Deck
12 (180)
10 (180)
09 (220)

Tricep straight bar push downs
12 (82)
10 (82)
10 (77)
08 (62)

DB lateral raises
14 (30) drop 10 (25) x2
12 (25) drop 08 (15)

DB front raises
10 (15) x3

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

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Losiol said:
Sleep: 7h 30m
Morning fasted bw: 227.6

Well boys and girls had a very good workout today! Fasted workout and hit some nice PRs!

Chest Triceps Delts

10 min incline treadmill

Dumbell Flat Bench
12 (60) warm up
12 (60) warm up

06 (130)
03 (140)
08 (130)
10 (110)
07 (110)

Nautilus converging chest press
10 (230)
08 (230)
10 (180)
07 (180)

Pec Deck
12 (180)
10 (180)
09 (220)

Tricep straight bar push downs
12 (82)
10 (82)
10 (77)
08 (62)

DB lateral raises
14 (30) drop 10 (25) x2
12 (25) drop 08 (15)

DB front raises
10 (15) x3

20 min pw cardio stairs lvl 6
20 min pw cardio incline treadmill
Click to expand...
Hell ya brother!!!
 
Losiol said:
I actually had great results when I fasted, thats how I initially lost over a 100+. I think thats the ideal solution for now!
Click to expand...
I like OMAD, you dont need drugs to keep any appetite in check, just pushing forward and hard daily with 1 meal :D
 
Losiol said:
Sleep: 7h 30m
Morning fasted bw: 227.6

Well boys and girls had a very good workout today! Fasted workout and hit some nice PRs!

Chest Triceps Delts

10 min incline treadmill

Dumbell Flat Bench
12 (60) warm up
12 (60) warm up

06 (130)
03 (140)
08 (130)
10 (110)
07 (110)

Nautilus converging chest press
10 (230)
08 (230)
10 (180)
07 (180)

Pec Deck
12 (180)
10 (180)
09 (220)

Tricep straight bar push downs
12 (82)
10 (82)
10 (77)
08 (62)

DB lateral raises
14 (30) drop 10 (25) x2
12 (25) drop 08 (15)

DB front raises
10 (15) x3

20 min pw cardio stairs lvl 6
20 min pw cardio incline treadmill
Click to expand...
hardcore training, I see you pushing it to the next level :D WOW @Losiol
 
LevButlerov said:
I like OMAD, you dont need drugs to keep any appetite in check, just pushing forward and hard daily with 1 meal :D
Click to expand...
So what I’m doing now is having my first meal around noon after my training and cardio and than two more meals towards the evening. Cals are 1600 with 225g of protein for now
 
Losiol said:
So what I’m doing now is having my first meal around noon after my training and cardio and than two more meals towards the evening. Cals are 1600 with 225g of protein for now
Click to expand...
you can start with 16/8 16 hour fast 8 hour refeed and keep protein high
and move into 18/6 then 20/4 then 22/2 then just straight OMAD
feel it out, easier to cut and keep your appetite down long term :D
 
LevButlerov said:
you can start with 16/8 16 hour fast 8 hour refeed and keep protein high
and move into 18/6 then 20/4 then 22/2 then just straight OMAD
feel it out, easier to cut and keep your appetite down long term :D
Click to expand...
I’m just worried how I’ll fit 250g protein in one meal lol any ideas ?
 
fasted workouts are really good
it's clean training
 
Getting in the extra cardio goes a long way
next step for you is going to be 200 lb dumbbells
 
those dumbbell flat chest really hit it perfectly.
especially if you go heavy
 
Losiol said:
I’m just worried how I’ll fit 250g protein in one meal lol any ideas ?
Click to expand...
you dont need as much protein with OMAD but before we get to 1 meal lets try 16/8 first :D
 
Sleep: 6h 30m
Morning fasted bw: 223.6

Great session today, second day fasted training!

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
15 (135)
10 (185)
07 (225)
05 (225)
04 (225)

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

Lat pull-down - medium mag grip
10 (187)
10 (175) + partials
09 (175) + partials
10 (175)

Tbar chest supported row
10 (115)
09 (115)
10 (95)

Standing ez bar curls
12 (50) x4

DB incline curls
12 (25) x5

Machine preacher curls
12 (90) x3
10 (45)

20 min pw cardio stairs lvl 6
10 min pw cardio incline treadmill
 
Losiol said:
Sleep: 6h 30m
Morning fasted bw: 223.6

Great session today, second day fasted training!

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
15 (135)
10 (185)
07 (225)
05 (225)
04 (225)

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

Lat pull-down - medium mag grip
10 (187)
10 (175) + partials
09 (175) + partials
10 (175)

Tbar chest supported row
10 (115)
09 (115)
10 (95)

Standing ez bar curls
12 (50) x4

DB incline curls
12 (25) x5

Machine preacher curls
12 (90) x3
10 (45)

20 min pw cardio stairs lvl 6
10 min pw cardio incline treadmill
Click to expand...
@Losiol big rowto start off, you drop setted right?
tbar also going good with cardio PERFECT, you're doing the right things bro ;)
 
bro yo training hard to fight me i know it
but once we in prison together i'm still shanking you hardcore lolz. you gonna be on knees first night 100%
 
doubling up on the cardio
that's good to see after you skipped it last week
 
gotta hit those preacher curls
that's definitely a good one
 
not a bad workout at all
you're getting in the volume
 
Npcclassicphysique champ said:
@Losiol big rowto start off, you drop setted right?
tbar also going good with cardio PERFECT, you're doing the right things bro ;)
Click to expand...
No drop sets today brother felt a very good mind muscle connection so wanted to utilize that with some decently heavy weight today so I was resting 2 min between each set. I tend to use drop sets when I can’t get a good pump just to cause some more stimulus.
 
Losiol said:
No drop sets today brother felt a very good mind muscle connection so wanted to utilize that with some decently heavy weight today so I was resting 2 min between each set. I tend to use drop sets when I can’t get a good pump just to cause some more stimulus.
Click to expand...
your training always legit, you working your way up to a pro card for sure bro @Losiol
 
Sleep: 6h
Fasted bw: 223.6

New part of my gym opened with a ton of new leg equipment, very fun day!

Also potentially going to attempt a 3 miles run later on today but I’ll keep yall posted if I do so…

Legs Abs

Pendulum Squats
12 (95)
14 (45)
12 (95)
08 (95)

Inverted leg press
12 (180)
12 (230)
12 (230)
12 (255)

Hack squat
12 (180)
12 (230) x3

Walking lunges
25 yards x4 body weight
25 yards (88) x4

Machine Ab crunches
20 (135)
12 (135)

10 min pw cardio treadmill
 

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Losiol said:
Sleep: 6h
Fasted bw: 223.6

New part of my gym opened with a ton of new leg equipment, very fun day!

Also potentially going to attempt a 3 miles run later on today but I’ll keep yall posted if I do so…

Legs Abs

Pendulum Squats
12 (95)
14 (45)
12 (95)
08 (95)

Inverted leg press
12 (180)
12 (230)
12 (230)
12 (255)

Hack squat
12 (180)
12 (230) x3

Walking lunges
25 yards x4 body weight
25 yards (88) x4

Machine Ab crunches
20 (135)
12 (135)

10 min pw cardio treadmill
Click to expand...
place looks awesome, clean new equipment and lighting is swee man :)
big day @Losiol
 
Losiol said:
Sleep: 7h 30m
Morning fasted bw: 227.6

Well boys and girls had a very good workout today! Fasted workout and hit some nice PRs!

Chest Triceps Delts

10 min incline treadmill

Dumbell Flat Bench
12 (60) warm up
12 (60) warm up

06 (130)
03 (140)
08 (130)
10 (110)
07 (110)

Nautilus converging chest press
10 (230)
08 (230)
10 (180)
07 (180)

Pec Deck
12 (180)
10 (180)
09 (220)

Tricep straight bar push downs
12 (82)
10 (82)
10 (77)
08 (62)

DB lateral raises
14 (30) drop 10 (25) x2
12 (25) drop 08 (15)

DB front raises
10 (15) x3

20 min pw cardio stairs lvl 6
20 min pw cardio incline treadmill
Click to expand...

Tough picture 💪 locked in
 
Sleep: 7h
Morning fasted bw: 222

Happy Thanksgiving 🫶🏼 very good session today, enjoy everyone!

Chest Triceps Delts

10 min incline treadmill warm up

Flat Dumbell Bench
05 (130)
06 (120) failure
03 (120) failure
03 (105) failure

Chest Flys - high to low
09 (43)
07 (43)
09 (43)
10 (40)

Nautilus converging chest press
12 (230)
08 (270)
07 (230)
10 (180)

Barbell incline bench
12 (135)
10 (135)
03 (185)
08 (135)

DB lateral raises
12 (30) x2
12 (25) drop 10 (20)

Tricep straight bar push down
14 (77)
12 (72)
10 (72)
07 (72)

Machine pin loaded lateral raises
12 (40) x3

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

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Losiol said:
Sleep: 7h
Morning fasted bw: 222

Happy Thanksgiving 🫶🏼 very good session today, enjoy everyone!

Chest Triceps Delts

10 min incline treadmill warm up

Flat Dumbell Bench
05 (130)
06 (120) failure
03 (120) failure
03 (105) failure

Chest Flys - high to low
09 (43)
07 (43)
09 (43)
10 (40)

Nautilus converging chest press
12 (230)
08 (270)
07 (230)
10 (180)

Barbell incline bench
12 (135)
10 (135)
03 (185)
08 (135)

DB lateral raises
12 (30) x2
12 (25) drop 10 (20)

Tricep straight bar push down
14 (77)
12 (72)
10 (72)
07 (72)

Machine pin loaded lateral raises
12 (40) x3

15 min pw cardio stairs lvl 6
10 min pw cardio incline treadmill
Click to expand...
@Losiol happy thanksgiving man :) you trained hard today its legit as it gets
 
bro you need to train harder and get bigger then this if you gonna stand a chance against me in a fight
i will shank you right into those big shoulders.
 
BodyMonster34 said:
bro you need to train harder and get bigger then this if you gonna stand a chance against me in a fight
i will shank you right into those big shoulders.
Click to expand...
I'd rather you pin them with tren 😅
 
i say you and bodymonster meat up for a fight
that would be a good match
 
I love Thanksgiving Day at the gym
the place is more than half empty
 
try and get a little more sleep
especially with the volume you're doing
 
that's good that's your increasing your cardio
you are slacking on it for a little while
 
Losiol said:
Sleep: 6h 30m
Morning fasted bw: 223.6

Great session today, second day fasted training!

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
15 (135)
10 (185)
07 (225)
05 (225)
04 (225)

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

Lat pull-down - medium mag grip
10 (187)
10 (175) + partials
09 (175) + partials
10 (175)

Tbar chest supported row
10 (115)
09 (115)
10 (95)

Standing ez bar curls
12 (50) x4

DB incline curls
12 (25) x5

Machine preacher curls
12 (90) x3
10 (45)

20 min pw cardio stairs lvl 6
10 min pw cardio incline treadmill
Click to expand...
@Losiol solid work right here!!
 
Sleep: 6h
Morning fasted bw: 224

Short but effective workout today!

Back Biceps

10 min incline treadmill warm up

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

Seated cable rows - Mag medium grip
08 (187)
06 (187)
10 (187)
10 (165)

Lat Pulldowns - mag narrow grip
08 (187)
07 (187)
07 (187)

Machine preacher curls
12 (95) x3
 

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Losiol said:
Sleep: 7h
Morning fasted bw: 222

Happy Thanksgiving 🫶🏼 very good session today, enjoy everyone!

Chest Triceps Delts

10 min incline treadmill warm up

Flat Dumbell Bench
05 (130)
06 (120) failure
03 (120) failure
03 (105) failure

Chest Flys - high to low
09 (43)
07 (43)
09 (43)
10 (40)

Nautilus converging chest press
12 (230)
08 (270)
07 (230)
10 (180)

Barbell incline bench
12 (135)
10 (135)
03 (185)
08 (135)

DB lateral raises
12 (30) x2
12 (25) drop 10 (20)

Tricep straight bar push down
14 (77)
12 (72)
10 (72)
07 (72)

Machine pin loaded lateral raises
12 (40) x3

15 min pw cardio stairs lvl 6
10 min pw cardio incline treadmill
Click to expand...
@Losiol solid work right here!!
 
Losiol said:
Sleep: 7h
Morning fasted bw: 222

Happy Thanksgiving 🫶🏼 very good session today, enjoy everyone!

Chest Triceps Delts

10 min incline treadmill warm up

Flat Dumbell Bench
05 (130)
06 (120) failure
03 (120) failure
03 (105) failure

Chest Flys - high to low
09 (43)
07 (43)
09 (43)
10 (40)

Nautilus converging chest press
12 (230)
08 (270)
07 (230)
10 (180)

Barbell incline bench
12 (135)
10 (135)
03 (185)
08 (135)

DB lateral raises
12 (30) x2
12 (25) drop 10 (20)

Tricep straight bar push down
14 (77)
12 (72)
10 (72)
07 (72)

Machine pin loaded lateral raises
12 (40) x3

15 min pw cardio stairs lvl 6
10 min pw cardio incline treadmill
Click to expand...

Shoulder and biceps look awesome
 
RoidRage69 said:
Best way to eat is too microwave it and then turn upside down and butter the crap out of it. It's a butter sponge.
Click to expand...
I don't think this one was the typical corn bread style they make, its my friends food truck and they made it so compact it was almost the texture of soap if you get what im saying.
 
Losiol said:
Good afternoon ladies and gents,

As many of you know me from my other two logs I have recently completed quite successful cut coming from a decent bulking phase. I have accumulated a wealth of knowledge from my fellow peers here on EVO as well as in other avenues. This log will document my timeline until I reach my PRO status in the IFBB League.

First part of this log I am documenting my bulk. Likely the time of this bulk may be extended up to 6 months (26 weeks) with a mini cut in the middle most likely at maintenance calories, those calories will be determined after this bulk.

I understand the concern of running a 26 week cycle, but this is the sacrifice I am willing to make to become a pro. I am already committed to TRT for life.
I have used all the compounds before with great success and know my personal tolerance. Also will not be running any orals other than AI don't need more stress on the liver/kidneys since I already run a high protein diet with the extended use of PED's. I don't condone this high abuse of PED's and likely may lead to early struggles later on in life...

I am hoping this cycle will net me around 15-25 lbs of lean mass, heavy weights and high volume paired with a good diet will bring me those results.
As all you know diet and recovery is 80% of everything so keeping cheat meals to a minimum maybe once a every two weeks. Calories will be around 3500-4000 on training days maybe 3000 on non training days. I am going to be quite liberal on carbs 400-600g on training days. Fats will go up to no more than a 100g a day. Cardio will still be a 4x a week ritual either stairs or treadmill post workout to keep the heart nice a healthy.

Training:
Still will be following the classic PPL however will be removing the shoulders and Arms day and re implementing the second leg day again. Time to grow these tree trunks :)

Current Stats: Attaching pics of current physique
26 years old
6'0 FT
226 LBS
10-12 % Body fat

PED's during bulk will be:
400 Test e /wk 1-10
500 Deca /wk 1-10

600 Test e/wk 10-26 (May titrate up)
500 Tren A/wk 10-26

Ancillaries:
Aromasin / Arimidex
Caber
Proviron
Cialis
Click to expand...
🔥🔥🔥
 
Killin it
 
Sleep: 8h
Morning fasted bw: 226.8

Lower volume day today but still decent session.

Chest Triceps Delts

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

00 (150) failed miserably😂
03 (140)
08 (120)
07 (120)
10 (100)
09 (100)

Chest flys - low to high
12 (43)
10 (43)
09 (47)

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

Tricep rope push down
12 (49) x2
10 (42)

DB lateral raises
12 (30) x3
10 (25) x3
07 (20) x3

20 min pw cardio stairs lvl 6
 

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Losiol said:
Sleep: 8h
Morning fasted bw: 226.8

Lower volume day today but still decent session.

Chest Triceps Delts

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

00 (150) failed miserably😂
03 (140)
08 (120)
07 (120)
10 (100)
09 (100)

Chest flys - low to high
12 (43)
10 (43)
09 (47)

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

Tricep rope push down
12 (49) x2
10 (42)

DB lateral raises
12 (30) x3
10 (25) x3
07 (20) x3

20 min pw cardio stairs lvl 6
Click to expand...
@Losiol good work bro........
 
Losiol said:
Sleep: 8h
Morning fasted bw: 226.8

Lower volume day today but still decent session.

Chest Triceps Delts

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

00 (150) failed miserably😂
03 (140)
08 (120)
07 (120)
10 (100)
09 (100)

Chest flys - low to high
12 (43)
10 (43)
09 (47)

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

Tricep rope push down
12 (49) x2
10 (42)

DB lateral raises
12 (30) x3
10 (25) x3
07 (20) x3

20 min pw cardio stairs lvl 6
Click to expand...
@Losiol side chest impressive I can see your arms and shoulders growing bro
you're really impressive with the results, like legit training here ;)
 
Npcclassicphysique champ said:
@Losiol side chest impressive I can see your arms and shoulders growing bro
you're really impressive with the results, like legit training here ;)
Click to expand...
Thanks bro! Been getting depleted the last two days but still holding some fullness, gonna go two maybe 3 more days on 80g carbs than blast them up over the weekend again :)
 
Losiol said:
Sleep: 8h
Morning fasted bw: 226.8

Lower volume day today but still decent session.

Chest Triceps Delts

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

00 (150) failed miserably😂
03 (140)
08 (120)
07 (120)
10 (100)
09 (100)

Chest flys - low to high
12 (43)
10 (43)
09 (47)

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

Tricep rope push down
12 (49) x2
10 (42)

DB lateral raises
12 (30) x3
10 (25) x3
07 (20) x3

20 min pw cardio stairs lvl 6
Click to expand...
I think you prob could have hit a couple reps with DB bench 150 but you made too big a jump from warm ups. If u hit a set for 110 ish 1st then tried 150. My guess Is would went up. But u still benefit from trying! Nice job as usual!💪🌸
 
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