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Approved Log My TRT Log

Cronus402 said:
Hey Evo! Short update here:
Several of my family members came down with a bad cold. Something viral. My son tested negative for covid and influenza. Swab came back with rhinovirus, which is a cold.
Anyways, it’s kicking our asses so we’re just laying up and resting.
Hope everyone here is doing well and has a great New Years Eve!!
Click to expand...
@Cronus402 sorry about the sickness get well soon bro ;) EVO family love for recovery

can you please up your vitamin D vitamin C multivitamins/n2guard dose double and add elderberry on the mix with high NAC dose
 
Npcclassicphysique champ said:
@Cronus402 sorry about the sickness get well soon bro ;) EVO family love for recovery

can you please up your vitamin D vitamin C multivitamins/n2guard dose double and add elderberry on the mix with high NAC dose
Click to expand...
Thanks bro. Slow but sure. Still stuffed up pretty good. But I’m out of bed and getting through my work days. Feel good in the mornings. Like I’m going to be ready to lift after my shift. But 12 hours later and I’m drained. I work all weekend but So I’m hoping to be back at it come Monday.
 
Cronus402 said:
Thanks bro. Slow but sure. Still stuffed up pretty good. But I’m out of bed and getting through my work days. Feel good in the mornings. Like I’m going to be ready to lift after my shift. But 12 hours later and I’m drained. I work all weekend but So I’m hoping to be back at it come Monday.
Click to expand...
Even if you want to jump back in, take your time go slow with training and cardio. You feel recovery coming?
 
Cronus402 said:
Yeah I’m surprised I’m still. I feel better minus some sinus congestion.
Click to expand...
Start doing light cardio walks get the lungs moving.
 
Finally got my first session of the year in.
Felt great. Definitely lost a little strength taking the last 2 weeks off.
Including a shot of dinner.

Push Day 1 - Week 2 of 25: Tues, Jan 7th
(Chest, Shoulders, Triceps)
-Body Weight: 207bs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 8 reps
•95lbs x 3 reps

Tricep Pushdowns: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 15 reps
•70lbs x 15 reps

Incline Plate Load Chest Press:
•140lbs x 12 reps
•180lbs x 10 reps
•230lbs x 6 reps
•180lbs x 8 reps
•180lbs x 12 reps

Lateral Delt Raises: dumbbells
•20lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with straps
•55lbs x 25 reps
•62.5lbs x 21 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•20lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
 

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Cronus402 said:
Finally got my first session of the year in.
Felt great. Definitely lost a little strength taking the last 2 weeks off.
Including a shot of dinner.

Push Day 1 - Week 2 of 25: Tues, Jan 7th
(Chest, Shoulders, Triceps)
-Body Weight: 207bs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 8 reps
•95lbs x 3 reps

Tricep Pushdowns: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 15 reps
•70lbs x 15 reps

Incline Plate Load Chest Press:
•140lbs x 12 reps
•180lbs x 10 reps
•230lbs x 6 reps
•180lbs x 8 reps
•180lbs x 12 reps

Lateral Delt Raises: dumbbells
•20lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with straps
•55lbs x 25 reps
•62.5lbs x 21 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•20lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
@Cronus402 you're back, EVO family welcomes you back :D happy to see you posting.

Chest press and dumbbells are high rep, stay there, any cardio?
 
Cronus402 said:
Finally got my first session of the year in.
Felt great. Definitely lost a little strength taking the last 2 weeks off.
Including a shot of dinner.

Push Day 1 - Week 2 of 25: Tues, Jan 7th
(Chest, Shoulders, Triceps)
-Body Weight: 207bs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 8 reps
•95lbs x 3 reps

Tricep Pushdowns: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 15 reps
•70lbs x 15 reps

Incline Plate Load Chest Press:
•140lbs x 12 reps
•180lbs x 10 reps
•230lbs x 6 reps
•180lbs x 8 reps
•180lbs x 12 reps

Lateral Delt Raises: dumbbells
•20lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with straps
•55lbs x 25 reps
•62.5lbs x 21 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•20lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
It is a little and will come back super quick
 
Glad you are feeling better after your sickness. Sometimes, our best workouts are after a sickness like that.
 
rhinovirus is really nasty.

can end up turning into a sinus infection but sounds like you beat it back good to hear.
 
Tricep push downs and flat bench. Dumbbell chest. are really good ways to start a workout like this
 
Nice to hear you. Finally got your first session.

It's okay. That little break was good for your body Anyway, you needed it.
 
That's a nice little meal, you put together their..
seems to be some good vegetables. Is that all so cut sausage with it?.
 
overhead, tricep extensions with straps. And rear delt, dumbbell extensions. Look really good.
 
You are going to lose a little strength, for sure. Taking a couple weeks off.

But trust me, it will come back within a week, you'll be back to yourself.
 
Cronus402 said:
Finally got my first session of the year in.
Felt great. Definitely lost a little strength taking the last 2 weeks off.
Including a shot of dinner.

Push Day 1 - Week 2 of 25: Tues, Jan 7th
(Chest, Shoulders, Triceps)
-Body Weight: 207bs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 8 reps
•95lbs x 3 reps

Tricep Pushdowns: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 15 reps
•70lbs x 15 reps

Incline Plate Load Chest Press:
•140lbs x 12 reps
•180lbs x 10 reps
•230lbs x 6 reps
•180lbs x 8 reps
•180lbs x 12 reps

Lateral Delt Raises: dumbbells
•20lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with straps
•55lbs x 25 reps
•62.5lbs x 21 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•20lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...

That dinner looks phenomenal
 
Cronus402 said:
Finally got my first session of the year in.
Felt great. Definitely lost a little strength taking the last 2 weeks off.
Including a shot of dinner.

Push Day 1 - Week 2 of 25: Tues, Jan 7th
(Chest, Shoulders, Triceps)
-Body Weight: 207bs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 8 reps
•95lbs x 3 reps

Tricep Pushdowns: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 15 reps
•70lbs x 15 reps

Incline Plate Load Chest Press:
•140lbs x 12 reps
•180lbs x 10 reps
•230lbs x 6 reps
•180lbs x 8 reps
•180lbs x 12 reps

Lateral Delt Raises: dumbbells
•20lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with straps
•55lbs x 25 reps
•62.5lbs x 21 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•20lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
Nice work
 
Cronus402 said:
Finally got my first session of the year in.
Felt great. Definitely lost a little strength taking the last 2 weeks off.
Including a shot of dinner.

Push Day 1 - Week 2 of 25: Tues, Jan 7th
(Chest, Shoulders, Triceps)
-Body Weight: 207bs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 8 reps
•95lbs x 3 reps

Tricep Pushdowns: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 15 reps
•70lbs x 15 reps

Incline Plate Load Chest Press:
•140lbs x 12 reps
•180lbs x 10 reps
•230lbs x 6 reps
•180lbs x 8 reps
•180lbs x 12 reps

Lateral Delt Raises: dumbbells
•20lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with straps
•55lbs x 25 reps
•62.5lbs x 21 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•20lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
@Cronus402 awesome log right here!
 
Pull Day 1 - Week 2 of 2025: Sun, Jan 11th
(Biceps, Back)
Body Weight: 207lbs

Standing Alternating Curls (pull downs in between sets)
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 10 reps
•30lbs x 15 reps

Seated cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps
•180lbs x 8 reps

Strap/cable hammer curls:
•55lbs x 20 reps
•62.5lbs x 15 reps
•70lbs x 10 reps
•62.5lbs x 12 reps
•62.5lbs x 10 reps

Lat Pull Downs
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps

Roman Chair
4 set of Body weight x 20 reps
 
Cronus402 said:
Pull Day 1 - Week 2 of 2025: Sun, Jan 11th
(Biceps, Back)
Body Weight: 207lbs

Standing Alternating Curls (pull downs in between sets)
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 10 reps
•30lbs x 15 reps

Seated cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps
•180lbs x 8 reps

Strap/cable hammer curls:
•55lbs x 20 reps
•62.5lbs x 15 reps
•70lbs x 10 reps
•62.5lbs x 12 reps
•62.5lbs x 10 reps

Lat Pull Downs
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps

Roman Chair
4 set of Body weight x 20 reps
Click to expand...
@Cronus402 Strong workout bro......
 
Cronus402 said:
Pull Day 1 - Week 2 of 2025: Sun, Jan 11th
(Biceps, Back)
Body Weight: 207lbs

Standing Alternating Curls (pull downs in between sets)
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 10 reps
•30lbs x 15 reps

Seated cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps
•180lbs x 8 reps

Strap/cable hammer curls:
•55lbs x 20 reps
•62.5lbs x 15 reps
•70lbs x 10 reps
•62.5lbs x 12 reps
•62.5lbs x 10 reps

Lat Pull Downs
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps

Roman Chair
4 set of Body weight x 20 reps
Click to expand...
we missed you bro @Cronus402
you are back, cardio is normal?
 
Cronus402 said:
I have only had 2 sessions back. Was supposed to do legs 2 days ago but keep feeling drained at the end of my day. I have tomorrow off and l I’ll get them done!
Click to expand...
Waiting on a big LEG day :D
 
Tried to take it easy on my first leg day back but I felt great and pushed more reps. I did do a couple less sets but went harder each set. Hope I don’t wake up cramping.

Leg Day 1 - Week 3 of 25’: Wed, Jan 15th
Body Weight: 209lbs

Barbell Squats:
•135lbs x 8 reps
•185lbs x 6 reps
•225lbs x 6 reps
•275lbs x 6 reps

Leg Extensions:
•130lbs x 15 reps
•150lbs x 15 reps
•170lbs x 15 reps

Seated Leg Curl:
•90lbs x 20 reps
•110bs x 20 reps
•130lbs x 20 reps

Calf Raises on Smith Machine:
185lbs x 25 reps x 5 sets
 
Cronus402 said:
Tried to take it easy on my first leg day back but I felt great and pushed more reps. I did do a couple less sets but went harder each set. Hope I don’t wake up cramping.

Leg Day 1 - Week 3 of 25’: Wed, Jan 15th
Body Weight: 209lbs

Barbell Squats:
•135lbs x 8 reps
•185lbs x 6 reps
•225lbs x 6 reps
•275lbs x 6 reps

Leg Extensions:
•130lbs x 15 reps
•150lbs x 15 reps
•170lbs x 15 reps

Seated Leg Curl:
•90lbs x 20 reps
•110bs x 20 reps
•130lbs x 20 reps

Calf Raises on Smith Machine:
185lbs x 25 reps x 5 sets
Click to expand...
you're doing well bro 209 and pumping it
 
Npcclassicphysique champ said:
you're doing well bro 209 and pumping it
Click to expand...
Thanks dude. I’m needing to drop some body fat for sure! I better get my ass back into fasted cardio. I think I would like to try to rework my program for the next cycle. I would like to try less volume. Just scared of injuries. It’s not like I’m not pushing hard… but I might try more weight in the earlier sets and do less sets. That will give me time for cardio.
 
Push Day 1 - Week 3 of 2025: Thurs, Jan 16th
(Chest, Shoulders, Triceps)
-Body Weight: 207lbs

Flat Bench Dumbbell Chest Flys:
•55lbs x 12 reps
•65lbs x 10 reps
•75lbs x 8 reps
•65lbs x 10 reps

Tricep Push downs: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Close grip incline Barbell Chest Press:
•45lbs x 12 reps
•55lbs x 6 reps
•60lbs x 4 reps
•45lbs x 10 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with rope
•62.5lbs x 15 reps
•70lbs x 12 reps

Rear Delt dumbbell raises
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•30lbs x 12 reps
 
Cronus402 said:
Thanks dude. I’m needing to drop some body fat for sure! I better get my ass back into fasted cardio. I think I would like to try to rework my program for the next cycle. I would like to try less volume. Just scared of injuries. It’s not like I’m not pushing hard… but I might try more weight in the earlier sets and do less sets. That will give me time for cardio.
Click to expand...
get back on the fasted cardio horse bro you gots to
 
Cronus402 said:
Push Day 1 - Week 3 of 2025: Thurs, Jan 16th
(Chest, Shoulders, Triceps)
-Body Weight: 207lbs

Flat Bench Dumbbell Chest Flys:
•55lbs x 12 reps
•65lbs x 10 reps
•75lbs x 8 reps
•65lbs x 10 reps

Tricep Push downs: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Close grip incline Barbell Chest Press:
•45lbs x 12 reps
•55lbs x 6 reps
•60lbs x 4 reps
•45lbs x 10 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with rope
•62.5lbs x 15 reps
•70lbs x 12 reps

Rear Delt dumbbell raises
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•30lbs x 12 reps
Click to expand...
you got legit volume though a bit of cardio and you'll shred city it bro
 
How are the legs feeling after a couple days? Interested to see if you pushed just enough or maybe too hard for the first one back.
 
Make sure you're getting plenty of sleep and drinking fluids.
Also, another tip is warm food.
 
Did you try using a Neti Pot?

It's not the most fun thing, but that really does help clean out the sinuses
 
I would be loading up on some vitamin C and vitamins.
That will help you feel better.
 
With all the kids going back to school, lots of bugs going around.

You really need to be careful to wash your hands, thoroughly. If you're touching stuff.
 
Definitely a hot shower or hot bath will go a long way. Also a steam room is a great way to feel better.
 
Good workout
 
Pull Day 1 - Week 3 of 25’: Sun, Jan 19th
(Biceps, Back)
Body Weight: 209lbs

Standing Preacher Bar Curls
•70lbs x 12 reps
•80lbs x 10 reps
•80lbs x 10 reps
•80lbs x 10 reps

Deadlifts (RDL’s)
•135lbs x 8 reps
•185lbs x 8 reps
•205lbs x 8 reps
•205lbs x 8 reps

Seated cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps
•160lbs x 10 reps

Alternating Curls (across the chest/palms up)
•30lbs x 12 reps
•35lbs x 10 reps
•40lbs x 10 reps
•30lbs x 15 reps

Reverse flys
•120lbs x 8 reps
•120lbs x 10 reps
•140lbs x 10 reps
•120lbs x 12 reps

Strap/cable hammer curls:
•55lbs x 15 reps
•62.5lbs x 10 reps
•70lbs x 8 reps

Roman Chair
3 set of Body weight x 15 reps
 
Cronus402 said:
Pull Day 1 - Week 3 of 25’: Sun, Jan 19th
(Biceps, Back)
Body Weight: 209lbs

Standing Preacher Bar Curls
•70lbs x 12 reps
•80lbs x 10 reps
•80lbs x 10 reps
•80lbs x 10 reps

Deadlifts (RDL’s)
•135lbs x 8 reps
•185lbs x 8 reps
•205lbs x 8 reps
•205lbs x 8 reps

Seated cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps
•160lbs x 10 reps

Alternating Curls (across the chest/palms up)
•30lbs x 12 reps
•35lbs x 10 reps
•40lbs x 10 reps
•30lbs x 15 reps

Reverse flys
•120lbs x 8 reps
•120lbs x 10 reps
•140lbs x 10 reps
•120lbs x 12 reps

Strap/cable hammer curls:
•55lbs x 15 reps
•62.5lbs x 10 reps
•70lbs x 8 reps

Roman Chair
3 set of Body weight x 15 reps
Click to expand...
@Cronus402 some of the best deads in the game strong rows too :D you get your food tracked?
 
What’s up Evo fam??
Finally started back with cardio. Fasted cardio at that. I’m going to try to get this belly fat under control before my next cycle and I’ve been too lazy about it for too long.

Push Day 1 - Week 4 of 25: Tues, Jan 21st
(Chest, Shoulders, Triceps)
-Body Weight: 208bs

Cardio
•30 mins on the arc trainer

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 10 reps
•85lbs x 10 reps
•95lbs x 7 reps

Tricep Pushdowns: straps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps
•77.5lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 10 reps
•180lbs x 10 reps
•180lbs x 10 reps
•180lbs x 7 reps
•180lbs x 5 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with rope
•55lbs x 25 reps
•62.5lbs x 25 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•25lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
 
Cronus402 said:
What’s up Evo fam??
Finally started back with cardio. Fasted cardio at that. I’m going to try to get this belly fat under control before my next cycle and I’ve been too lazy about it for too long.

Push Day 1 - Week 4 of 25: Tues, Jan 21st
(Chest, Shoulders, Triceps)
-Body Weight: 208bs

Cardio
•30 mins on the arc trainer

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 10 reps
•85lbs x 10 reps
•95lbs x 7 reps

Tricep Pushdowns: straps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps
•77.5lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 10 reps
•180lbs x 10 reps
•180lbs x 10 reps
•180lbs x 7 reps
•180lbs x 5 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with rope
•55lbs x 25 reps
•62.5lbs x 25 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•25lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
fasted cardio is legit you gotta hit that daily bro ;) and love the shoulder day
 
I like how you're hitting four sets.

That really came out the body.
 
Good job. Finishing things up with the Roman chair. That's good balance for the back.
 
Definitely hit that fasted cardio as much as you can.

Even if you can get 5 or 10 minutes, it's better than nothing.
 
Definitely, you don't want the body fat to start creeping up because once it does, it's a lot harder to get rid of
 
Try and do some more cardio and be more consistent with it.

It will definitely take things to the next level.
 
What an amazing workout on your upper body and chest.

And I love the dumbbell extensions. Great one.
 
Amazing volume and amazing workouts. You are a beast. Keep it up. Make sure you get some food pictures up as well.
 
Thanks for all the great feedback! I appreciate you. I’m sorry if I don’t respond to everyone. Just been so busy!
For a late session in after work… no cardio. Will hit some on my days off.
Here’s a photo of dinner. T-bone, sweet potato and some SpongeBob Mac and cheese. Haha

Pull Day 1 - Week 4 of 25’: Thu, Jan 23rd
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls (pull downs in between sets)
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 12 reps
•30lbs x 15 reps

Seated cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 12 reps
•180lbs x 10 reps

Strap/cable hammer curls:
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps
•70lbs x 15 reps
•77.5bs x 12 reps

Lat Pull Downs
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 12 reps

Roman Chair
3 set of Body weight x 20 reps
 

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Cronus402 said:
Thanks for all the great feedback! I appreciate you. I’m sorry if I don’t respond to everyone. Just been so busy!
For a late session in after work… no cardio. Will hit some on my days off.
Here’s a photo of dinner. T-bone, sweet potato and some SpongeBob Mac and cheese. Haha

Pull Day 1 - Week 4 of 25’: Thu, Jan 23rd
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls (pull downs in between sets)
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 12 reps
•30lbs x 15 reps

Seated cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 12 reps
•180lbs x 10 reps

Strap/cable hammer curls:
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps
•70lbs x 15 reps
•77.5bs x 12 reps

Lat Pull Downs
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 12 reps

Roman Chair
3 set of Body weight x 20 reps
Click to expand...
Tbone is a perfect dinner :D you have it rare?

Curls you did really good volume but start cutting the 12 reps and adding a 20 rep set.
 
Cronus402 said:
What’s up Evo fam??
Finally started back with cardio. Fasted cardio at that. I’m going to try to get this belly fat under control before my next cycle and I’ve been too lazy about it for too long.

Push Day 1 - Week 4 of 25: Tues, Jan 21st
(Chest, Shoulders, Triceps)
-Body Weight: 208bs

Cardio
•30 mins on the arc trainer

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 10 reps
•85lbs x 10 reps
•95lbs x 7 reps

Tricep Pushdowns: straps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps
•77.5lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 10 reps
•180lbs x 10 reps
•180lbs x 10 reps
•180lbs x 7 reps
•180lbs x 5 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with rope
•55lbs x 25 reps
•62.5lbs x 25 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•25lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
@Cronus402 solid work right here! Cannot go wrong with the cardio!
 
Had the day off so I was able to do some fasting. Fasted most of the day. Dinner was chicken, sweet potatoes and broccoli.

Leg Day 1 - Week 4 of 25’: Sun , Jan 26th
Body Weight: 207lbs

Cardio
•30 mins on the arc trainer

Barbell Squats:
•135lbs x 8 reps
•185lbs x 8 reps
•225lbs x 6 reps
•275lbs x 6 reps
•315lbs x 4 reps

Leg Extensions:
•130lbs x 15 reps
•150lbs x 15 reps
•170lbs x 15 reps

Seated Leg Curl:
•100lbs x 20 reps
•120bs x 15 reps
•140lbs x 15 reps

Calf Raises on Smith Machine:
•135lbs x 20 reps x 1 set
•185lbs x 20 reps x 5 sets
 

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Cronus402 said:
Medium rare. I’ve been trying to increase weight and cut some reps and even a set out here and there. Not sure what to do but I think I need to change my routine up
Click to expand...
Rare is where its at. :D

Stick to training you like actually.
 
Cronus402 said:
Had the day off so I was able to do some fasting. Fasted most of the day. Dinner was chicken, sweet potatoes and broccoli.

Leg Day 1 - Week 4 of 25’: Sun , Jan 26th
Body Weight: 207lbs

Cardio
•30 mins on the arc trainer

Barbell Squats:
•135lbs x 8 reps
•185lbs x 8 reps
•225lbs x 6 reps
•275lbs x 6 reps
•315lbs x 4 reps

Leg Extensions:
•130lbs x 15 reps
•150lbs x 15 reps
•170lbs x 15 reps

Seated Leg Curl:
•100lbs x 20 reps
•120bs x 15 reps
•140lbs x 15 reps

Calf Raises on Smith Machine:
•135lbs x 20 reps x 1 set
•185lbs x 20 reps x 5 sets
Click to expand...
Food is legit winner level :D and squats PUMPED 315!
 
LevButlerov said:
Rare is where its at. :D

Stick to training you like actually.
Click to expand...
I just feel like I’m there too long and then I can’t get cardio in. On the days I work, I’m working from 7am to 7pm and I lift from 8-10pm. Makes it hard to have time or energy for cardio. I’m also thinking of increasing the intensity of my sessions and decreasing the volume. Not sure yet
 
What’s up Evo Fam?? Got a good session in on my day off. Hit fasted cardio first. Afterwords, I picked up a decent little stationary bike to see about getting in some fasted cardio before work. I can’t get to the gym before work but maybe I can wake up 30
Mins early and hit the bike.

Push Day 1 - Week 5 of 25’: Thur, Jan 29th
(Chest, Shoulders, Triceps)
-Body Weight: 207lbs

Cardio:
•30 mins on the arc trainer

Flat Bench Dumbbell Chest Flys:
•55lbs x 10 reps
•65lbs x 10 reps
•75lbs x 9 reps
•65lbs x 8 reps

Tricep Push downs: straps
•47.5lbs x 20 reps
•55lbs x 17 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Close grip incline Barbell Chest Press:
•45lbs x 12 reps
•55lbs x 8 reps
•60lbs x 6 reps
•45lbs x 12 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps

Rear Delt dumbbell raises
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
 
Cronus402 said:
I just feel like I’m there too long and then I can’t get cardio in. On the days I work, I’m working from 7am to 7pm and I lift from 8-10pm. Makes it hard to have time or energy for cardio. I’m also thinking of increasing the intensity of my sessions and decreasing the volume. Not sure yet
Click to expand...

Cronus402 said:
What’s up Evo Fam?? Got a good session in on my day off. Hit fasted cardio first. Afterwords, I picked up a decent little stationary bike to see about getting in some fasted cardio before work. I can’t get to the gym before work but maybe I can wake up 30
Mins early and hit the bike.

Push Day 1 - Week 5 of 25’: Thur, Jan 29th
(Chest, Shoulders, Triceps)
-Body Weight: 207lbs

Cardio:
•30 mins on the arc trainer

Flat Bench Dumbbell Chest Flys:
•55lbs x 10 reps
•65lbs x 10 reps
•75lbs x 9 reps
•65lbs x 8 reps

Tricep Push downs: straps
•47.5lbs x 20 reps
•55lbs x 17 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Close grip incline Barbell Chest Press:
•45lbs x 12 reps
•55lbs x 8 reps
•60lbs x 6 reps
•45lbs x 12 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps

Rear Delt dumbbell raises
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
@Cronus402 EVO family missed you, love this new update. :D you're pumping hardcore and the bike I like it.
 
Cronus402 said:
What’s up Evo Fam?? Got a good session in on my day off. Hit fasted cardio first. Afterwords, I picked up a decent little stationary bike to see about getting in some fasted cardio before work. I can’t get to the gym before work but maybe I can wake up 30
Mins early and hit the bike.

Push Day 1 - Week 5 of 25’: Thur, Jan 29th
(Chest, Shoulders, Triceps)
-Body Weight: 207lbs

Cardio:
•30 mins on the arc trainer

Flat Bench Dumbbell Chest Flys:
•55lbs x 10 reps
•65lbs x 10 reps
•75lbs x 9 reps
•65lbs x 8 reps

Tricep Push downs: straps
•47.5lbs x 20 reps
•55lbs x 17 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Close grip incline Barbell Chest Press:
•45lbs x 12 reps
•55lbs x 8 reps
•60lbs x 6 reps
•45lbs x 12 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps

Rear Delt dumbbell raises
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
Great work. I've told too many 'I've no time' to do this
 
Cronus402 said:
What’s up Evo Fam?? Got a good session in on my day off. Hit fasted cardio first. Afterwords, I picked up a decent little stationary bike to see about getting in some fasted cardio before work. I can’t get to the gym before work but maybe I can wake up 30
Mins early and hit the bike.

Push Day 1 - Week 5 of 25’: Thur, Jan 29th
(Chest, Shoulders, Triceps)
-Body Weight: 207lbs

Cardio:
•30 mins on the arc trainer

Flat Bench Dumbbell Chest Flys:
•55lbs x 10 reps
•65lbs x 10 reps
•75lbs x 9 reps
•65lbs x 8 reps

Tricep Push downs: straps
•47.5lbs x 20 reps
•55lbs x 17 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Close grip incline Barbell Chest Press:
•45lbs x 12 reps
•55lbs x 8 reps
•60lbs x 6 reps
•45lbs x 12 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 12 reps
•25lbs x 15 reps
•25lbs x 15 reps

Rear Delt dumbbell raises
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
Great work. I've told too many 'I've no time' to do this
 
Good job on the squats and good job on the leg curls.
 
nice hitting the fasted cardio

, and then hitting a nice workout.
 
Nice volume on this four different sets and lots of reps.
This is the way it's done.
 
Great job. My man.
You've made some great strides over the past year.
 
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