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Veteran Log Losiols Road To Pro Card Log

make sure you keep us updated as the week goes on
looking good on this
 
nice hustle on this update
you keep getting stronger and stronger
 
when are you planning on the pro card?
we haven't heard much about that lately
 
and would love to see you put up a log just on your pro training
when is your competition coming?
 
RoidRageWife said:
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!💪🌸
Click to expand...
Honestly your 100% correct on that lol I had an ego moment today :P got humbled but Ill definitely attempt it again on Thursday with proper pyramiding up. Your the best MrsRage :)
 
Shrine said:
when are you planning on the pro card?
we haven't heard much about that lately
Click to expand...
Zyglamail said:
and would love to see you put up a log just on your pro training
when is your competition coming?
Click to expand...
That's true fellas, as you all know its no such easy task... So setting short term goals to chip away at the prize is what I am doing currently. I'm aiming to do a novice npc show sometime during the month of April in 2025 depending on how well I do and the momentum I can gather I'd like to line that show up if winning will be on a table for a national qualifier. I'm still slowly getting leaner while retaining decent size for now until January where I'll ramp up diet and cardio to start heading into the sub 10% category. Using this time to manage fatigue and ramp up the metabolism before the next major push.

I'm about to go to bed but tmrw I'll gladly write up my training in depth incase some of yall are curious to what I stick with. I don't vary much and tend to stay very consistent to the way I train.

Have a good night everyone! Thanks for tuning in :)
 
Losiol said:
That's true fellas, as you all know its no such easy task... So setting short term goals to chip away at the prize is what I am doing currently. I'm aiming to do a novice npc show sometime during the month of April in 2025 depending on how well I do and the momentum I can gather I'd like to line that show up if winning will be on a table for a national qualifier. I'm still slowly getting leaner while retaining decent size for now until January where I'll ramp up diet and cardio to start heading into the sub 10% category. Using this time to manage fatigue and ramp up the metabolism before the next major push.

I'm about to go to bed but tmrw I'll gladly write up my training in depth incase some of yall are curious to what I stick with. I don't vary much and tend to stay very consistent to the way I train.

Have a good night everyone! Thanks for tuning in :)
Click to expand...
@Losiol I think April 2025 should be your show time no matter how you feel prep for that show bro ;) and just step on stage get that feel for being up there
 
Sleep: 7h
Fasted bw: 221.8

lol almost forgot busy day :p

Back Biceps

10 min incline treadmill warm up

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

Seated cable rows - medium mag grip
10 (209)
08 (209)
08 (195)
08 (175)

Lat pull-down - medium
12 (209)
10 (209)
08 (187)
11 (209)

Tbar chest supported rows
12 (115)
10 (115)
08 (115)
08 (90)

Machine preacher curls
12 (115) x4

Incline DB curls
12 (30) x4

20 min pw cardio stairs lvl 6
 
Sleep: 6h
Morning fasted bw: 221.4

Haven’t barbell squated in forever really felt fun doing them again!!! Insane pump on such low carbs kinda shocked :)

Legs Abs

10 min incline treadmill warm up

Barbell squats
12 (135)
12 (225)
12 (315)
08 (315)
05 (405)

Walking lunges
25 yards (88) x5
25 yards (bw)

Seated leg extensions
14 (200)
12 (240)
12 (240)
12 (240)
10 (240)

Standing calve raises
12 (200) x3

Machine Ab crunch
20 (135)
12 (135)

15 min pw cardio stairs lvl 6
05 min incline treadmill
 

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Losiol said:
Sleep: 7h
Fasted bw: 221.8

lol almost forgot busy day :p

Back Biceps

10 min incline treadmill warm up

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

Seated cable rows - medium mag grip
10 (209)
08 (209)
08 (195)
08 (175)

Lat pull-down - medium
12 (209)
10 (209)
08 (187)
11 (209)

Tbar chest supported rows
12 (115)
10 (115)
08 (115)
08 (90)

Machine preacher curls
12 (115) x4

Incline DB curls
12 (30) x4

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

Losiol said:
Sleep: 6h
Morning fasted bw: 221.4

Haven’t barbell squated in forever really felt fun doing them again!!! Insane pump on such low carbs kinda shocked :)

Legs Abs

10 min incline treadmill warm up

Barbell squats
12 (135)
12 (225)
12 (315)
08 (315)
05 (405)

Walking lunges
25 yards (88) x5
25 yards (bw)

Seated leg extensions
14 (200)
12 (240)
12 (240)
12 (240)
10 (240)

Standing calve raises
12 (200) x3

Machine Ab crunch
20 (135)
12 (135)

15 min pw cardio stairs lvl 6
05 min incline treadmill
Click to expand...
pro level squats that I just saw, @Losiol you're really improving. This is just another step closer to your pro card. :D
 
LevButlerov said:
pro level squats that I just saw, @Losiol you're really improving. This is just another step closer to your pro card. :D
Click to expand...
Thank you brother, chipping away at it best I can!!!
 
Getting a pro card is not easy, but it shouldn't be easy.
If you don't deserve to get one, you shouldn't too many people are getting them who don't even deserve it.
 
Definitely, you have some years ahead of you to get your pro card.
You don't have to get it next year or even the year after just work your way up.
 
Definitely good job on the weights.
I like your back and bicep day from earlier this week.
 
I've got mad respect for what you're doing.
Your workouts are solid volume and you're putting in the time.
 
Good job. Alternating your workouts.
You're a split routine, too. I've noticed you've been mixing stuff up. That's smart.
 
bro we both similar, we both kinda fucked up in the head lol.
thats why i want a piece of you so bad. It's like when you take your dog to the dog park and as soon as a big dog walks in there, that's strong. The dog wants to kick its ass right away..
 
chesty said:
Getting a pro card is not easy, but it shouldn't be easy.
If you don't deserve to get one, you shouldn't too many people are getting them who don't even deserve it.
Click to expand...
Totally agree, I love this sport whole heartedly. Getting a pro card would be a nice touch but no matter the outcome I’m in it for life :)
 
BodyMonster34 said:
bro we both similar, we both kinda fucked up in the head lol.
thats why i want a piece of you so bad. It's like when you take your dog to the dog park and as soon as a big dog walks in there, that's strong. The dog wants to kick its ass right away..
Click to expand...
Hahahah your a good guy @BodyMonster34 👊🏽💪🏽
 
Sleep: ??? Not good
Morning fasted bw: 221.2

Nasty pump today even though strength wasn’t all there but most likely due to poor sleep last night :(

Chest Triceps Delts

08 min incline treadmill warm up

Flat Dumbell flat bench
12 (60)
12 (60)

06 (120) failure
05 (110) failure
05 (110)
05 (110)

Nautilus converging chest press
05 (230)
07 (180)
06 (180)
06 (180)

Cable flys - high to low
11 (40)
10 (37)
10 (37)
08 (37)

Tricep ez bar push downs
12 (77)
12 (77)
10 (82)
08 (77)
04 (77)

HS incline press
08 (180)
07 (180)
03 (230) drop 06 (95)

DB lateral raises
12 (30) drop 08 (25) drop 05 (20)
12 (25) drop 10 (20)
10 (15) front raises

Rear delt flys
12 (100) x4

Pin loaded lateral raises
06 (40)
10 (30)

20 min pw cardio lvl 5
10 min pw cardio incline treadmill
 

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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 looking jacked bro!
 
Losiol said:
Sleep: ??? Not good
Morning fasted bw: 221.2

Nasty pump today even though strength wasn’t all there but most likely due to poor sleep last night :(

Chest Triceps Delts

08 min incline treadmill warm up

Flat Dumbell flat bench
12 (60)
12 (60)

06 (120) failure
05 (110) failure
05 (110)
05 (110)

Nautilus converging chest press
05 (230)
07 (180)
06 (180)
06 (180)

Cable flys - high to low
11 (40)
10 (37)
10 (37)
08 (37)

Tricep ez bar push downs
12 (77)
12 (77)
10 (82)
08 (77)
04 (77)

HS incline press
08 (180)
07 (180)
03 (230) drop 06 (95)

DB lateral raises
12 (30) drop 08 (25) drop 05 (20)
12 (25) drop 10 (20)
10 (15) front raises

Rear delt flys
12 (100) x4

Pin loaded lateral raises
06 (40)
10 (30)

20 min pw cardio lvl 5
10 min pw cardio incline treadmill
Click to expand...
strong vacuum pic :D but what happened to sleep? you ok?
 
LevButlerov said:
strong vacuum pic :D but what happened to sleep? you ok?
Click to expand...
It’s just one of those nights hahaha been working 6 days a week while working out the same amount and it’s just catching up but it’s only for the rest of the holiday season it’s our busiest time of the year…
 
Losiol said:
It’s just one of those nights hahaha been working 6 days a week while working out the same amount and it’s just catching up but it’s only for the rest of the holiday season it’s our busiest time of the year…
Click to expand...
I get it one of those days, try to get a nap in if you can. :D
 
Sleep: 6h 30m
Morning fasted bw: 224.2

Solid back day really focused on holding tension during all reps! Very happy with how it’s going :D

Back Biceps

Barbell bent rows
12 (135)
12 (135)
08 (185)
04 (225)
09 (185)

Seated cable rows - medium mag grip
09 (209)
05 (187)
07 (187)
07 (165)
07 (165)

Seated lat pull downs - medium mag grip
08 (187)
07 (175)
10 (165)
10 (165)

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

Machine preacher curls
08 (90)
09 (90)
11 (70)

DB Incline curls
10 (30)
08 (30)
09 (30)

20 min pw cardio lvl 6
10 min pw cardio incline treadmill
 
Losiol said:
Sleep: 6h 30m
Morning fasted bw: 224.2

Solid back day really focused on holding tension during all reps! Very happy with how it’s going :D

Back Biceps

Barbell bent rows
12 (135)
12 (135)
08 (185)
04 (225)
09 (185)

Seated cable rows - medium mag grip
09 (209)
05 (187)
07 (187)
07 (165)
07 (165)

Seated lat pull downs - medium mag grip
08 (187)
07 (175)
10 (165)
10 (165)

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

Machine preacher curls
08 (90)
09 (90)
11 (70)

DB Incline curls
10 (30)
08 (30)
09 (30)

20 min pw cardio lvl 6
10 min pw cardio incline treadmill
Click to expand...
solid back day fasted weight is good, you're very steady in the 22x range now :D
 
Great work
 
Glad to see you're including some cardio.
Very important for your heart health.
 
I'm liking the cable flies, and Nautilus converging chest.
Lots of cool exercises happening.
 
Good job on the upper body day.
And you're looking strong in the mirror.
 
Try and get some naps during the day when you are off work.
Sleep is critical. And without it, you're not going to grow.
 
Don't neglect your sleep, no matter what.
I get your busy this time of year would work, but it's not worth killing yourself.
 
Very impressed that you got in a strong workout on a Saturday.
That's really good and you hit your biceps hard.
 
Good session. I like to incline curls and machine preacher curls.
Great way to build up a pump.
 
Looks really good on the cardio.
Seems like you're picking up at least 10 or 20 minutes of cardio every time you do it.
 
Sleep: 6h 30m
Morning fasted bw: 222.4

Rest day!! Woke up this morning feeling really lean, gonna kick it up a notch starting Monday with a slightly higher deficit and see if we can break the 220 mark and do a high carb day either on Thursday or Friday. :)

Stay strong guys!
 

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Losiol said:
Sleep: 6h 30m
Morning fasted bw: 222.4

Rest day!! Woke up this morning feeling really lean, gonna kick it up a notch starting Monday with a slightly higher deficit and see if we can break the 220 mark and do a high carb day either on Thursday or Friday. :)

Stay strong guys!
Click to expand...
you're not just feeling lean you're looking really lean man :) RIPPED
 
Eddie Haskell said:
you're not just feeling lean you're looking really lean man :) RIPPED
Click to expand...
Thanks bro! I’m just happy that I haven’t lost any strength like I used to in my previous cuts.
 
Killer rip
 
Sleep: 8h 30m
Morning fasted bw: 222.8

Good solid session, trained fasted today. Starting tmrw I need to start jogging to get my 2 mile run to a decent time so you will see that as my cardio moving forward until next week.

Chest Triceps Delts

10 min incline treadmill warm up

Flat Dumbell bench
12 (60)
12 (60)

08 (100)
08 (120)
07 (120)
05 (120)
06 (105)

Smith incline bench - Extreme time under tension
12 (185)
05 (225)
08 (185)
14 (135)

Cable flys - low to high
12 (43)
11 (43)
09 (43)

Nautilus converging chest press
10 (180)
08 (180)
08 (180)
05 (180)

DB Lateral raises
12 (35) drop 10 (25) drop 06 (20) x4

20 min pw cardio stairs lvl 6
 
Losiol said:
Sleep: 8h 30m
Morning fasted bw: 222.8

Good solid session, trained fasted today. Starting tmrw I need to start jogging to get my 2 mile run to a decent time so you will see that as my cardio moving forward until next week.

Chest Triceps Delts

10 min incline treadmill warm up

Flat Dumbell bench
12 (60)
12 (60)

08 (100)
08 (120)
07 (120)
05 (120)
06 (105)

Smith incline bench - Extreme time under tension
12 (185)
05 (225)
08 (185)
14 (135)

Cable flys - low to high
12 (43)
11 (43)
09 (43)

Nautilus converging chest press
10 (180)
08 (180)
08 (180)
05 (180)

DB Lateral raises
12 (35) drop 10 (25) drop 06 (20) x4

20 min pw cardio stairs lvl 6
Click to expand...
222 good weight in the AM :) chest press I like the nautilus oldschool and smith machine tighten it up perfect
 
Sleep: 6h
Morning fasted bw: 222.2

Pretty low on glycogen pump wasn’t anything special. Took a crack at running after almost a 2 years break. Not completely disappointed didn’t push hard just wanted my body to get used to the motions again. Endurance wise was like riding a bike the stairs really helped me with that. Will be progressively increasing speed and distance through out the week!

Back Biceps

10 min incline treadmill warm up

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

Seated cable rows
10 (209)
10 (187)
08 (175)
07 (175)

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

Nautilus low row
12 (140)
12 (140)

Tbar chest supported rows
12 (90)
11 (90)

Machine preacher curls
12 (90)
10 (90)
08 (90)
12 (75)
10 (75)

1 mile run pw 15 min 😂
05 min pw cardio stairs lvl 6
 
Losiol said:
Sleep: 6h 30m
Morning fasted bw: 224.2

Solid back day really focused on holding tension during all reps! Very happy with how it’s going :D

Back Biceps

Barbell bent rows
12 (135)
12 (135)
08 (185)
04 (225)
09 (185)

Seated cable rows - medium mag grip
09 (209)
05 (187)
07 (187)
07 (165)
07 (165)

Seated lat pull downs - medium mag grip
08 (187)
07 (175)
10 (165)
10 (165)

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

Machine preacher curls
08 (90)
09 (90)
11 (70)

DB Incline curls
10 (30)
08 (30)
09 (30)

20 min pw cardio lvl 6
10 min pw cardio incline treadmill
Click to expand...
@Losiol Awesome routine right here!
 
Losiol said:
Sleep: 6h
Morning fasted bw: 222.2

Pretty low on glycogen pump wasn’t anything special. Took a crack at running after almost a 2 years break. Not completely disappointed didn’t push hard just wanted my body to get used to the motions again. Endurance wise was like riding a bike the stairs really helped me with that. Will be progressively increasing speed and distance through out the week!

Back Biceps

10 min incline treadmill warm up

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

Seated cable rows
10 (209)
10 (187)
08 (175)
07 (175)

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

Nautilus low row
12 (140)
12 (140)

Tbar chest supported rows
12 (90)
11 (90)

Machine preacher curls
12 (90)
10 (90)
08 (90)
12 (75)
10 (75)

1 mile run pw 15 min 😂
05 min pw cardio stairs lvl 6
Click to expand...
Cardio is good but you dont need to run to lean out, you gotta do it bodybuilding style low injury. Incline the treadmill more and increase walking speed. Pro bodybuilders dont do any running for the most part and they are ripped. :)
 
Eddie Haskell said:
Cardio is good but you dont need to run to lean out, you gotta do it bodybuilding style low injury. Incline the treadmill more and increase walking speed. Pro bodybuilders dont do any running for the most part and they are ripped. :)
Click to expand...
I’m not running to lean out hahaha I have a fitness examination I need to be prepared for it’s for my work :p
 
stevesmi said:
Do some Hill running that will be a good option for you
Click to expand...
I’m planning to incorporate outside training with the running just needed to use the treadmill to get my joints used to the movement again !
 
Back in the day, I worked construction, while I was younger trying to make a living, and we had to pass a certain fitness test.

But it had nothing to do with running so that's pretty weird. I agree.
 
A buddy of mine went to school to become a cop and they had to do a lot of running in a big circle around lapse.

He hated cardio. So what he would do is he would do the bicycling and that really helped increase his cardio.
 
Hard to get good sleep this time of year with the holidays, and the cold weather and all that.

But you gotta try to hit at least 7 hours.
 
Even a fast walk will get you in better shape quick.

What is your resting heart rate at right now?
 
If I was you I would focus on your job and passing that test if its hard.

do some weight training but i would be doing a boat load of cardio. more you do the better.
 
Vadim Fedorov said:
Even a fast walk will get you in better shape quick.

What is your resting heart rate at right now?
Click to expand...
Resting heart rate is low it’s about 48-55 bpm so no high blood pressure or anything
 
2Thick said:
Running for humans is easy. You just gotta train a little bit.

I would do long, slow distance do like 5 or 6 miles on a running trail and take some music with you to listen along the way.
Click to expand...
Yep that’s what I used to do a few about two years ago mostly 5-10 mile runs a few times a week!
 
Sleep: 6h 30m
Morning fasted bw: 220.4

Legs / Abs

10 min incline treadmill warm up

Leg extensions
12 (200)
12 (200)
12 (260)
12 (260)
10 (260)
08 (200)

Barbell squats
12 (135)
12 (225)
12 (315)
04 (405)
10 (315)
08 (315)

Walking lunges kettle bells
25 yards (88)
25 yards (88) back only body weight x2

Standing single hamstring curls
12 (40) x4

Machine crunches
20 (135) x4

15 pw cardio stairs lvl 6
 
I used to run a lot but not as much lately. I really enjoyed the peace of being outside and getting the work done. Not for everyone though. Good luck on the fitness test brother. I am sure it will be a breeze for you.
 
Losiol said:
Sleep: 6h 30m
Morning fasted bw: 220.4

Legs / Abs

10 min incline treadmill warm up

Leg extensions
12 (200)
12 (200)
12 (260)
12 (260)
10 (260)
08 (200)

Barbell squats
12 (135)
12 (225)
12 (315)
04 (405)
10 (315)
08 (315)

Walking lunges kettle bells
25 yards (88)
25 yards (88) back only body weight x2

Standing single hamstring curls
12 (40) x4

Machine crunches
20 (135) x4

15 pw cardio stairs lvl 6
Click to expand...
you ok with 6 hours sleep bro?
 
Npcclassicphysique champ said:
you ok with 6 hours sleep bro?
Click to expand...
Not really but I've gotten used to it :p sleep should get better in the new year will have less work for a few months so stress levels should be considerably lower :D
 
Losiol said:
Not really but I've gotten used to it :p sleep should get better in the new year will have less work for a few months so stress levels should be considerably lower :D
Click to expand...
get some naps in bro ;)

Losiol said:
Had a little higher carb meal this evening :)

Salmon, avocado, tomatoes, broccoli, Asian noodles
Unsure of the macros but nothing too crazy
Click to expand...
sweet meal I'd try that right now haha
 
In a comfortable spot right now, will be maintaining this leanness until start of prep. This is after a whole days worth of meals and liquids.
 

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