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Thanks brother
That and stretching is all you need on a recovery day for most people
WEEKLY WEIGH IN:
My average weight over the past 7 day period is 206.17 lbs.
Nov. 25 - Dec. 2 = 204.80 lbs
Dec. 3 - Dec. 9 = 208.03 lbs
Dec. 10 - Dec. 16 = 206.17
Looking for suggestions. Hold the calories at 4,000/day for another week, or adjust up to 4,250 cals? Would love to hear everyone's thoughts.
My average weight over the past 7 day period is 206.17 lbs.
Nov. 25 - Dec. 2 = 204.80 lbs
Dec. 3 - Dec. 9 = 208.03 lbs
Dec. 10 - Dec. 16 = 206.17
Looking for suggestions. Hold the calories at 4,000/day for another week, or adjust up to 4,250 cals? Would love to hear everyone's thoughts.
Some really good meals there man.
bro i like yo prison tats too.
nice tramp stamp on your chest my favorite
nice tramp stamp on your chest my favorite
90% ground beef is the best.
Tastes fantastic, especially when you grill it.
Tastes fantastic, especially when you grill it.
I think you should keep the calories where they're at.
Maybe add in some cardio and go from there.
Maybe add in some cardio and go from there.
Even though the goal is to bulk? I'm doing 50 mins of cardio daily right now. Weight going down and adding cardio seems like I'm heading in the wrong direction. What are your thoughts?
Trout is a great source of protein
Pre workout meal for tonight
Looks like a chef made the meal
you got some nice looking food manthanks for the share
Oatmeal with protein? Tell us about it please
TRAINING:
Hit Legs, Abs, and Calves last night.
Seated Leg Curl:
Working up doing sets of 8 until i hit a challenging weight. Last set is 30 reps with that weight taking breaks when needed no longer than 10 seconds.
Set 1 = 150x8
Set 2 = 165x8
Set 3 = 165x10 +5 +5 +4 +4 +3
Leg Press:
Working up doing sets of 10 until i can barely get 10. Then do 20 reps with that weight.
Set 1 = 6ppsx 10
Set 2 = 7pps× 10
Set 3 = 7ppsx 10 +3 +2 +3 +2
Hack Squat:
2 warm up sets then 1 drop set. Rep targets on the drop were 6, 8, 10.
Drop Set = 3pps×6
2pps x8
1pps x10
Followed immediately by a 45 second quad stretch.
Walking Lunges:
1 hard set. Weighted lunges with DB for 20 reps followed by bodyweight lunges til failure.
65x20
Bodyweight x50
Rope Crunches:
Rep target was 30.
Set 1 =210x30
Set 2 =210x25
Set 3 =210x20 +9
Set 4 =210x20 +5
Plank:
Regular plank = 2mins.
Left and right side plank = 1 min each.
Standing Calf Raises:
Rep target was 12. 1 second in the stretch on each rep, up to 3/4 concentric.
195×12
195x10 +2 forced reps
195x9 +3 forced reps
Followed by 30 second loaded stretch.
Hit Legs, Abs, and Calves last night.
Seated Leg Curl:
Working up doing sets of 8 until i hit a challenging weight. Last set is 30 reps with that weight taking breaks when needed no longer than 10 seconds.
Set 1 = 150x8
Set 2 = 165x8
Set 3 = 165x10 +5 +5 +4 +4 +3
Leg Press:
Working up doing sets of 10 until i can barely get 10. Then do 20 reps with that weight.
Set 1 = 6ppsx 10
Set 2 = 7pps× 10
Set 3 = 7ppsx 10 +3 +2 +3 +2
Hack Squat:
2 warm up sets then 1 drop set. Rep targets on the drop were 6, 8, 10.
Drop Set = 3pps×6
2pps x8
1pps x10
Followed immediately by a 45 second quad stretch.
Walking Lunges:
1 hard set. Weighted lunges with DB for 20 reps followed by bodyweight lunges til failure.
65x20
Bodyweight x50
Rope Crunches:
Rep target was 30.
Set 1 =210x30
Set 2 =210x25
Set 3 =210x20 +9
Set 4 =210x20 +5
Plank:
Regular plank = 2mins.
Left and right side plank = 1 min each.
Standing Calf Raises:
Rep target was 12. 1 second in the stretch on each rep, up to 3/4 concentric.
195×12
195x10 +2 forced reps
195x9 +3 forced reps
Followed by 30 second loaded stretch.
@OceanView I like the training I'd like to add a bit of cardio if you can
meals are clean, but start swapping the potatoes to sweet potatoes yams if you can
I just don't write the cardio in because I do the same cardio daily. Every day is 30 mins stationary bike fasted in the AM and 10 mins pre and post workout Incline treadmill in the PM.@OceanView I like the training I'd like to add a bit of cardio if you can
meals are clean, but start swapping the potatoes to sweet potatoes yams if you can
Should I completely cut russet potatos? I've had yams the past 2 or 3 days in a row and figured I'd switch it up today
It would be great to add cardio to the list so we not confused.
in the future.I would replace all potatoes with yams or sweet potatoes much better GI index.
2 easy adjustments. I'll make the changes. Thanks as always brotherIt would be great to add cardio to the list so we not confused.
I would replace all potatoes with yams or sweet potatoes much better GI index.
please adjust and update it
It was super tasty lol
TRAINING:
Last night I hit Chest, Triceps, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Flat DB Press:
Rep target was 6. Working up until I cant get the target.
Set 1 =100x6
Set 2 =110x6
Set 3 =115x5 +really slow negative
Slight Incline BB Press:
Working up doing sets of 6 until I cant hit the target. Pause 2" above chest, explode to 3/4 lockout.
Set 1 =225x6
Set 2 =235x6
Set 3 =245x4 +1
Flat BB Bench Press:
Rep target was 8. Lower bar to 6" above chest, pause, lower to touch chest, explode to lock out.
Set 1 =200x7 +1
Set 2 =190x7 +1
Set 3 =190x7 +1
Set 4 =190x7 +1 /drop/ 135x8
Pec Dec Fly:
1 hard set to failure with 10 partials and a 20 second isometric hold.
Set 1 =160x12 +10 partials +20 second iso
Seated Overhead Rope Extensions:
Rep target was 10-12. (Done on Reps cable machine)
Set 1 =62x 10
Set 2 =62x 10
Set 3 =62x 10
Set 4 =62x 10
Rope Tricep Pushdowns:
Rep target was 10. (Done on Reps cable machine)
Set 1 =62x10
Set 2 =62x9
Set 3 =62x10
Set 4 =62x8
Followed immediately by loaded tricep stretch. 40 seconds x2 per arm.
Hanging Leg Raises:
To failure. Wearing 5lb ankle weights.
Set 1 =5x30
Set 2 =5×25
Set 3 =5x25
Set 4 =5x22
Plank:
Regular= 2.5 mins
Left and right side= 1 min per side
Seated Calf Raises:
Rep target was 10. Last set is a drop set.
Set 1 =125×10
Set 2 =125x10
Set 3 =125x10 /drop/ 75x12
Last night I hit Chest, Triceps, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Flat DB Press:
Rep target was 6. Working up until I cant get the target.
Set 1 =100x6
Set 2 =110x6
Set 3 =115x5 +really slow negative
Slight Incline BB Press:
Working up doing sets of 6 until I cant hit the target. Pause 2" above chest, explode to 3/4 lockout.
Set 1 =225x6
Set 2 =235x6
Set 3 =245x4 +1
Flat BB Bench Press:
Rep target was 8. Lower bar to 6" above chest, pause, lower to touch chest, explode to lock out.
Set 1 =200x7 +1
Set 2 =190x7 +1
Set 3 =190x7 +1
Set 4 =190x7 +1 /drop/ 135x8
Pec Dec Fly:
1 hard set to failure with 10 partials and a 20 second isometric hold.
Set 1 =160x12 +10 partials +20 second iso
Seated Overhead Rope Extensions:
Rep target was 10-12. (Done on Reps cable machine)
Set 1 =62x 10
Set 2 =62x 10
Set 3 =62x 10
Set 4 =62x 10
Rope Tricep Pushdowns:
Rep target was 10. (Done on Reps cable machine)
Set 1 =62x10
Set 2 =62x9
Set 3 =62x10
Set 4 =62x8
Followed immediately by loaded tricep stretch. 40 seconds x2 per arm.
Hanging Leg Raises:
To failure. Wearing 5lb ankle weights.
Set 1 =5x30
Set 2 =5×25
Set 3 =5x25
Set 4 =5x22
Plank:
Regular= 2.5 mins
Left and right side= 1 min per side
Seated Calf Raises:
Rep target was 10. Last set is a drop set.
Set 1 =125×10
Set 2 =125x10
Set 3 =125x10 /drop/ 75x12
Great job with your consistency man. Food looks amazing too.
Thanks brother! Really wanting to grow
Thanks!
Wow, that is a beautiful looking meal that you put together.
I like how the food is on a bed of rice.
I like how the food is on a bed of rice.
@OceanView solid meals right here!
Bro, you got some nice countertops. Damn.
In my trailer, I got the cheap counter tops. I need to start thinking about upgrading
In my trailer, I got the cheap counter tops. I need to start thinking about upgrading
I just flip the pot over and that's how it fell out lol does look kinda cool though
Thanks man! I really appreciate it
Thanks man! Felt fantastic too!
You are really on a roll with this log and it's starting to show.
I really like how you lay out the foods that you're eating and you even post some pictures. Thank you.
I really like how you lay out the foods that you're eating and you even post some pictures. Thank you.
They are brutal lol but it's what works! Can't always take the easy route. Sometimes it doesn't lead to the same place
I get the big bag of frozen shrimp from Costco. Quick and easy to prepare. Highly recommend
Thanks brother
Thanks!
perfect Yams are in play
you like them?
They're great!perfect Yams are in play
Gear I'm currently running. 400mg/wk Test E, 200mg/wk NPP. @Nordic Fusion
Like a restaurant
Nordic gear looks good did @Nordic Fusion dm you?
No, they didn't. I've just been running their gear for a year or so now and figured I'd add that to the log.
It’s a good co but haven’t seen him in a bit got a few guys concerned
How’s the test quality?
Quality is as good, if not a bit better than anything else I've ran. Never any PIP
You run other Canada brands? Curious
As far as I know, yes. Nordic is the only approved source from here I've ran. Everything else has been through people I know
If you got guys you train with or know, bring them to the EVO family
always positive to share
I'll try to get them on board! They're missing outIf you got guys you train with or know, bring them to the EVO family
For sure
hard to find true family support and brotherhood these days with positivity EVO family super positive
TRAINING:
Last night I trained Shoulders, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
DB Lateral Raises /ss/ Over+Back Press:
Rep target was 10 for laterals and 12 for O+B press.
Set 1 =35x10 then 100x12
Set 2 =35x10 then 100x8 +2
Set 3 =35x10 then 90x11
Set 4 =35x10 then 90x6 +4
Following Set 4's over and back press I immediately went back to DB Laterals with 25's for another 8 slow and controlled reps.
Spidercrawls /ss/ Banded Over and Backs:
Spider crawl target was up above head and back down to below waistline 5 times using turquoise band. Banded Over and backs were for 10 using Orange band.
Set 1 = Turquoise x5 then Orange x10
Set 2 = Turquoise x5 then Orange x10
Set 3 = Turquoise x5 then Orange x10
Set 4 = Turquoise x5 then Orange x10
Decline Leg Raises:
Rep target was 10-20.
Set 1 =20
Set 2 =18
Set 3 =15
Set 4 =15
Set 5 =14
Set 6 =13
Plank:
Regular plank = 2.5 mins
Left + Right plank = 1 min each
Standing Calves:
Rep target was 10. Hold hard flex for 1-2 seconds per rep. 60 second rest period.
Set 1 =200x10
Set 2 =200x9
Set 3 =200x7 +3 forced reps
Set 4 =190x8 +2 forced reps +3 partials
Followed immediately by a 30 second loaded stretch.
Last night I trained Shoulders, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
DB Lateral Raises /ss/ Over+Back Press:
Rep target was 10 for laterals and 12 for O+B press.
Set 1 =35x10 then 100x12
Set 2 =35x10 then 100x8 +2
Set 3 =35x10 then 90x11
Set 4 =35x10 then 90x6 +4
Following Set 4's over and back press I immediately went back to DB Laterals with 25's for another 8 slow and controlled reps.
Spidercrawls /ss/ Banded Over and Backs:
Spider crawl target was up above head and back down to below waistline 5 times using turquoise band. Banded Over and backs were for 10 using Orange band.
Set 1 = Turquoise x5 then Orange x10
Set 2 = Turquoise x5 then Orange x10
Set 3 = Turquoise x5 then Orange x10
Set 4 = Turquoise x5 then Orange x10
Decline Leg Raises:
Rep target was 10-20.
Set 1 =20
Set 2 =18
Set 3 =15
Set 4 =15
Set 5 =14
Set 6 =13
Plank:
Regular plank = 2.5 mins
Left + Right plank = 1 min each
Standing Calves:
Rep target was 10. Hold hard flex for 1-2 seconds per rep. 60 second rest period.
Set 1 =200x10
Set 2 =200x9
Set 3 =200x7 +3 forced reps
Set 4 =190x8 +2 forced reps +3 partials
Followed immediately by a 30 second loaded stretch.
Way to keep us updated. Nice job
@OceanView I like the plank in the end, nice, but you can open with a few planks too
yam switch perfect
and your honey is raw?
I'll give that a try tonight for a change!
Yams have been a great switch, really enjoying them. Honey is Unpasteurized Raw!yam switch perfect
and your honey is raw?
perfect I like manuka honey but too expensive these days
I'll give it a try one day if I win some money lolperfect I like manuka honey but too expensive these days
lol!!!I'll give it a try one day if I win some money lol
I was thinking that at the store the other day super expensive its imported from NZ or Australia that region I think, we should get our Aussie EVO brothers to ship some maybe cheaper there @Pigsy any chance?
lol!!!
we need that Canadian maple syrup as an alt lol
Pigsy
Veteran Mod
Vet Moderator
UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
Can get it a good price, shipping would be a priceylol!!!
I wonder how much cheaper is it? It’s expensive here but saw Costco
Pigsy
Veteran Mod
Vet Moderator
UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
TRAINING:
Last night was Hamstrings, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Leg Curls /ss/ DB Stiff Leg Deads /ss/ Bodyweight Lunges:
This was a giant set. Rep targets were 10, 8, and 10. The way I did these was to set a timer and go for 40 minutes and see how many rounds I could do. Rest was 2ish minutes between rounds.
I managed to get 10 giant sets done.
Sets 1-9 = 160x10, 70x8, 10 lunges.
Set 10 (failure) = 160x13, 70x10, 10 lunges
Standing Calf Raises:
Picked a weight I could do for 10-15 reps. Did 1 set of 50 using that weight.
Set 1= 190x14 +10 +5 +5 +6 +5 +5. Then 5 slow partials from the stretch.
Planks:
Regular Plank= 3 mins.
Left and right side = 1 min each.
Roman Chair Leg Raises:
To failure.
Set 1= 33
Set 2= 30
Set 3= 28
Set 4= 25
Last night was Hamstrings, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Leg Curls /ss/ DB Stiff Leg Deads /ss/ Bodyweight Lunges:
This was a giant set. Rep targets were 10, 8, and 10. The way I did these was to set a timer and go for 40 minutes and see how many rounds I could do. Rest was 2ish minutes between rounds.
I managed to get 10 giant sets done.
Sets 1-9 = 160x10, 70x8, 10 lunges.
Set 10 (failure) = 160x13, 70x10, 10 lunges
Standing Calf Raises:
Picked a weight I could do for 10-15 reps. Did 1 set of 50 using that weight.
Set 1= 190x14 +10 +5 +5 +6 +5 +5. Then 5 slow partials from the stretch.
Planks:
Regular Plank= 3 mins.
Left and right side = 1 min each.
Roman Chair Leg Raises:
To failure.
Set 1= 33
Set 2= 30
Set 3= 28
Set 4= 25
@OceanView awesome work right here!
Thanks man!
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