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Yes I’m gonna do some fasting I’ll have my food later after the gym tonight around 8 and Thursday I’m not training I’ll skip breakfast wait until 1pm for my 1st meal
update us after bro
Your a very knowledgeable guy will be good get tips from you
Did my lower A today
Leg extension/ (3 sec pause top)
3x12x20kg,30kg,35kg
Standing leg curl/3x15x30kg,45kg,50kg
Squats/3x12/50kg,80kg,90kg
Legpress/3x12/100kg,150kg,210kg
I’ve attached a video of my leg extension and squats and my food ,
Breakfast 5 eggs (2whole 3 whites) oatmeal with semi skinned milk tsp honey and peanut butter
Chicken salad sandwich in sour dough
Chicken salad
Apple and orange
Lean steak bolognaise and pasta
Greek yougurt berries
2x50g protein shakes pre and post workout
Leg extension/ (3 sec pause top)
3x12x20kg,30kg,35kg
Standing leg curl/3x15x30kg,45kg,50kg
Squats/3x12/50kg,80kg,90kg
Legpress/3x12/100kg,150kg,210kg
I’ve attached a video of my leg extension and squats and my food ,
Breakfast 5 eggs (2whole 3 whites) oatmeal with semi skinned milk tsp honey and peanut butter
Chicken salad sandwich in sour dough
Chicken salad
Apple and orange
Lean steak bolognaise and pasta
Greek yougurt berries
2x50g protein shakes pre and post workout
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LevButlerov
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Loving the food looking better. I'd have him smooth out the 'bump' at the top on LE. But for sure he's improving
Ye reckon weights a bit high I need pause more at the top , this time last year I was having physio on my back , didn’t squat at all in fact until later last year I started again but could manage 50kg for 5 ! Lol but the collegen powder and glogisamine tablets and the knee sleeves at work and are gym have changed everything! I love squats if they said u can only do one exercise in your life again it would be squats and the higher reps and working out twice a week has really been good for me here is a picture of my truck ha ha
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Make sure your stretching really good as well.
It doesn't get any easier as you get older. Trust me.
It doesn't get any easier as you get older. Trust me.
Solid advice
Proper truck. In the next day or so I'll suggest some rep and weight targets for next week
Proper truck. In the next day or so I'll suggest some rep and weight targets for next week
Indin
Yes I’ve noticed my libido is back !!! Thank fck I was gonna come off taking some test boosters and dunno if u agree I’ve started hcg 500iu on pin days mon / thurs 200mg my weight is gking up im now 210lb I like fruit and veg and feel better in my self people are saying im getting bigger lol
@Truckyboy1971 Meals are nice bro.......
Awesome looking meals
Need lose some belly fat tho but have carbs for body building it’s hard to work it out I need track my cals but I’m putting on weight around 2300 cals a day !? Think my motablisam is slooow I did lose loads weight doing keto but I looked shit lost loads of size I am doing some fasting from 7-8pm after my last meal and not eating till 1pm next day mostly on none workout days I’ve started jogging not much 20 min for now
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@Truckyboy1971 biggest truck in the EVO family
huge.You're slowly back into it, listen to @Mobster he's the real deal.
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I think if you want size and cuts its much slower, you will need to mod the carbs as well.
Food is looking great!
Form check upright rows ?
Meals on point.
@Truckyboy1971 food is looking on point!
Seen and commented on via DM. Plus it wouldn't play for me.
Ye I’ve tried before putting vids up here and they have to be really short or compressed to work
@Truckyboy1971 Solid work bro......
Try just doing videos and food bro to start
@Truckyboy1971 awesome work bro! Food looks great!
Well here’s my latest workout the weights moved up also the reps on most exercises up from 8-10 now 12-15
Incline smith 3x12-25kg,50kg,52.5kg
Panetta machine chest fly 3x15-65kg
Lat pull down 3x12-40kg,65kg,70kg
Upright row 3x12-20kg,25kg,30kg
Panetta machine lat raise 3x12-15kg,20kg,25kg
Seated cable row wide grip 3x12-40kg,65kg,70kg
Dumb bell hammers 3x12-12kg,14kg,16kg
Tricep push down with rope due to elbow pain and seems to help
3x20-6,7,8 plates on stack
I’ve put my food into mfp and also posted that and my weight on my scales I do need to lose some fat
Also pinning 200mg per week IM Mondays taking 500iu hcg x2 mon and Thurs ordered some proviron going to take 25mg ed
My cals are around 2300 I’ve gone over but I did do a workout and if you enter it into mfp it adds more cals what do you guys think ?
Incline smith 3x12-25kg,50kg,52.5kg
Panetta machine chest fly 3x15-65kg
Lat pull down 3x12-40kg,65kg,70kg
Upright row 3x12-20kg,25kg,30kg
Panetta machine lat raise 3x12-15kg,20kg,25kg
Seated cable row wide grip 3x12-40kg,65kg,70kg
Dumb bell hammers 3x12-12kg,14kg,16kg
Tricep push down with rope due to elbow pain and seems to help
3x20-6,7,8 plates on stack
I’ve put my food into mfp and also posted that and my weight on my scales I do need to lose some fat
Also pinning 200mg per week IM Mondays taking 500iu hcg x2 mon and Thurs ordered some proviron going to take 25mg ed
My cals are around 2300 I’ve gone over but I did do a workout and if you enter it into mfp it adds more cals what do you guys think ?
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@Truckyboy1971 im checking your meals bro but how did you get 200 grams of carbs out? I see only potato there and some honey
or did I miss something?
you can do 200mgs im test but you dont need HCG, provironw will work and get some tadalafil 5mgs eod
training the volume is good but did you pre with cardio?
Ok will drop hcg tbh I’ve skipped cardio a few times I’m working long hrs and do it when I can usually after the gym I have oats and some protein wraps once a day and fruit for carbs
if you can do some cardio just to get the pump going before training bro
start making the smaller changes @Truckyboy1971
I always thort cardio after the strength training ? Usually I do 20-30 min on the treadmill incline
It'll depend on how warm you are. I walk to the gym (3/4 mile at a guess) so I do none. On a fat loss (I ran a cut log) gig I did 3 x steps per day.
To be clear. Currently TB is being coached by me. Members are welcome to make suggestions but I've told TB he is, for the most part, to take as being helpful but to ignore them. It makes no sense to employ me then listen to 5 other opinions at the same time.
I do not require tagging. TB and I talk via DM almost ever day. There are subjects discussed via DM which have not been included in his log.
I'll reply to a couple of suggestions made in that light.
I do not require tagging. TB and I talk via DM almost ever day. There are subjects discussed via DM which have not been included in his log.
I'll reply to a couple of suggestions made in that light.
Well now it’s a bit light in the evenings after today leg day a walk along river left knee was hurting me all weekend and until today I’ve kept weights the same but doing extra 2 reps
I'll address the HCG via DM. Training here
Incline smith 3x12-25kg,50kg,52.5kg - next session 14 reps same weight
Panetta machine chest fly 3x15-65kg - up 2.5kg (pin weight to stack if need be) next session
Lat pull down 3x12-40kg,65kg,70kg - next session 14 reps same weight
Upright row 3x12-20kg,25kg,30kg - next session 14 reps same weight
Panetta machine lat raise 3x12-15kg,20kg,25kg - next session 14 reps same weight
Seated cable row wide grip 3x12-40kg,65kg,70kg - next session 14 reps same weight
Dumb bell hammers 3x12-12kg,14kg,16kg - next session 14 reps same weight
Tricep push down with rope due to elbow pain and seems to help
3x20-6,7,8 plates on stack - see below
I can no longer use a straight barf for triceps. We have a tricep bar which identical to an EZ bar but will clip to a cable. So I can angle my hands in such a way as to take away stress. Consider this as an option
Good lad. We know, even if the members do not, that the knee HAS improved and ironically leg training is on point. I DO sometimes get the tiniest tweak after a heavy leg day. By all means rub some ibuprofen gel into the knee. Jumps on legs in weight will be small. Consider wearing a light knee sleeve.
Replies given by members are sometimes made based on NOT knowing what else you do and or why. The night walk is an example
@Truckyboy1971 you can split 10min pre training and 20mins post training bro you'll see a difference for sure
On cardio. Most people drive to the gym right? Pretty much the same worldwide. When it rains gyms are quieter. Yet those same people will drive to the gym to (usually) walk on the damn treadmill. It's kinda stupid. In fact it makes ZERO sense to not wanna go cos it's raining when you wont get wet and then walk indoors.
Some logs have people keeping track of their daily steps. I average 6000-7000 daily. When I last worked that would very easily go to 14-17000 a day. 20,000+ is common for members. Even at the low impact level work and life steps offer they will still have an impact. My 6-7000 is 800-1000kcals used.
Some logs have people keeping track of their daily steps. I average 6000-7000 daily. When I last worked that would very easily go to 14-17000 a day. 20,000+ is common for members. Even at the low impact level work and life steps offer they will still have an impact. My 6-7000 is 800-1000kcals used.
Yes I am going try walk to gym but most days I finish like 6 and I drive past it on way home it’s an extra hr or more if I park car and walk there and back I do walk on days I’m not working tho , I’m away tomorrow night in truck I usually go for a long walk when parked up and I’ll do my B workouts Fri and Sat also that advice the guy gave about 10 min b4 the weights and 20 min after ? Could do rower and bike 10 min b4 and incline walk 20 min after ? Also days I’ve not been gym I’ll fast from the last meal night b4 8pm and not eat until 1pm next day I do need to lose some belly fat and my job don’t help me I know I get scared I’ll get smaller tho and weak lol
LevButlerov
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You can walk to the gym or if you have to drive, pump the treadmill at the gym @Truckyboy1971
8pm until 1pm perfect fast thats where you need to start.
On that. I'd go from work direct. I've written on this before. If I went home I didn't wanna go back out. But if I went straight there I killed it.
On cardio. Ignore suggestion for now. It's a way but it's done of many. One of which you're doing. Some members don't read what you do and aren't privvy to our DM's. What you CAN do is (to stay fresh) switch between running or walking on the treadmill and doing rowing or bike. I'd alternate between one and the others rather than do one all the time.
On cardio. Ignore suggestion for now. It's a way but it's done of many. One of which you're doing. Some members don't read what you do and aren't privvy to our DM's. What you CAN do is (to stay fresh) switch between running or walking on the treadmill and doing rowing or bike. I'd alternate between one and the others rather than do one all the time.
I am doing high reps right now 14 reps each exercise and trying to keep the same weight has I was doing for 10-12 a few weeks ago seems to be going well
Upper A
1/Incline smith 3x14 , 20kg ,50kg (12) 50kg 14
2/Panetta fly 3x15,65kg,70kg,70kg
3/Wide grip Lat pull down 3x14, 40kg,65kg,65kg
4/upright row 3x14,20kg,25kg,30kg
5/panetta machine lat raise 3x14,15kg,20kg,25kg
6/wide grip cable low row 3x14,40kg,65kg,65kg
7/hammer curls 3x14,12kg,14kg,16kg
8/ez bar tricep push downs 3x20 ,stack no 7,9,9
Il try post some vids of some exercises and food if it lets me
I’m cutting or trying to cut some belly fat I don’t really have much to lose tbh I’m just over 100kg I reckon I need to be around 87kg it’s quite difficult for me to build muscle without fat coming along , dr has changed my blood pressure meds from ramaprill and a duritic for 80mg telmasarten I did ask for that has it’s meant to be a good med I do have some insulin resistance and it’s meant to help with that and bp I’m doing 10 min cardio b4 the weights cycle and rower on upper days weight is coming down tho
Breakfast / 4 chicken sausages , 5 eggs (2 whole ,3 whites )
Lunch 200g chicken, 150g rice , veg
Snacks handful nuts , apple , orange
50g protein shake b4 gym and 50g shake after
Post workout
200g steak / steak mince , 150g rice or Potato or rice
B4 bed 150g fat free Greek yogurt berries tsp honey or 4 turkey bacon ransers
Upper A
1/Incline smith 3x14 , 20kg ,50kg (12) 50kg 14
2/Panetta fly 3x15,65kg,70kg,70kg
3/Wide grip Lat pull down 3x14, 40kg,65kg,65kg
4/upright row 3x14,20kg,25kg,30kg
5/panetta machine lat raise 3x14,15kg,20kg,25kg
6/wide grip cable low row 3x14,40kg,65kg,65kg
7/hammer curls 3x14,12kg,14kg,16kg
8/ez bar tricep push downs 3x20 ,stack no 7,9,9
Il try post some vids of some exercises and food if it lets me
I’m cutting or trying to cut some belly fat I don’t really have much to lose tbh I’m just over 100kg I reckon I need to be around 87kg it’s quite difficult for me to build muscle without fat coming along , dr has changed my blood pressure meds from ramaprill and a duritic for 80mg telmasarten I did ask for that has it’s meant to be a good med I do have some insulin resistance and it’s meant to help with that and bp I’m doing 10 min cardio b4 the weights cycle and rower on upper days weight is coming down tho
Breakfast / 4 chicken sausages , 5 eggs (2 whole ,3 whites )
Lunch 200g chicken, 150g rice , veg
Snacks handful nuts , apple , orange
50g protein shake b4 gym and 50g shake after
Post workout
200g steak / steak mince , 150g rice or Potato or rice
B4 bed 150g fat free Greek yogurt berries tsp honey or 4 turkey bacon ransers
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Some workout vids free free give advice
@Truckyboy1971 your doing fine on the training but you should be cutting at least to 2 sets and up the volume to 20 reps and increase cardio
the food you post is good but you gotta cut the carbs more like on lunch just do chicken and veggies same for dinner
you'll lean out right away
just looking at the vids bro i think you need more contraction like squeeze the rep
Thanks a lot man why I posted to get advice
EVO family here to support you bro
He wants tips on the way it's done. You know he's being coached. Heck you tagged me in his posts the other day.
As I told him in a DM - we change what he does when it's not working. Right now it is.
Dropping carbs as is just drops water. He wants to drop belly fat. Dropping carbs wont do that.
Evo family support is appreciated.
Adjustments to the program which is working right now is not. Tagging me is not. Bumping the thread is not. I look at this daily. The sets and volume will remain as is until it needs tweaking. The diet has been tweaked and improved and will continue to do so. Indeed, to date, it's had small changes 3 x or more.
I've written elsewhere a whole thread (over 100 replies) on training tips.
One issue with training tips is most are 1 line and poorly written. In person it takes very little time vs the need to write a proper description.
Example (for the lat pulldown): in other threads (mine and RR's spring to mind) I've said I personally rotate through almost ALL the back kit our gym has. Meaning I have 8 back movements I can do and so DO do. Low cable rows one session, lat pulls another and so on. TB has an A and B workout (his one creation). You can also add more variation by changing handles. So, as per the vid, a long handle / wide grip one session, narrow grip the next and so on. Myself and RR like Mag Grips for back work.
The No1 tip for ALL back movements is ARCH THE BACK. And pull the elbows back (or down here) as much as possible. Dorian Yates would have you do close grip only (see his vids)., Ronnie Coleman a light and a heavy session. Others do width and then thickness. TB doesn't need that because, right now, his sessions are made up of many (8) exercises which work ALL of the upper body. As he progresses I'm sure they'll be a split appearing.
My back. taken 2 weeks ago
lol I just looked I posted that by mistake that’s Oreo he was my cat but think he lives somewhere else now comes visit now and again cats ain’t loyal at all but he still comes see me so it’s ok
I forgot I'd let one out yesterday and he was proper kicking off when I let him back in.
I’ve 2 well 1 and him my bitch of a ex gf left one at mine proper Tom cat tho nasty asf had him castrated due to his nasty attitude and pissing outside making my garden stink , he is only young 12 months or so , felt pretty bad really doing that imagine if I had it done ? Save some a fcking fortune in dating and money tho lol diff cat all together tame me chilled out now no nastiness can play and tease him with out him ripping ur arm to pieces and biting lolI forgot I'd let one out yesterday and he was proper kicking off when I let him back in.
He has no balls lol I think tbh my other cat the once nasty tom cat pushed him out but he is a lot more calm now so one day he might come back he comes in sometimes say hello get treats ect but deffo living somewhere else hope it’s a old person that needs company don’t mind that
He is a top fella
wide grip cable row and hammer curls look sweet!
and i love the ez bar tricep push downs.
and i love the ez bar tricep push downs.
Are food is great should sent you pic of the steak pie I had Sunday with mash and onion gravy and veg
Bench/Chest Tips
1. Applies to ALL exercises and is of benefit for all who train as bodybuilders. When in the contracted position imagine you're posing. So, for a chest exercise, imagine you're doing a most muscular. Even with light weights (say dumbbell flyes) flex the chest. Once you learn to do that you'll get a LOT more from it. But it IS hard to do
2. Literally (and this has been told to TB via DM) changing the angle shifts emphasis. So on incline bench press (inc machines), pec dec etc moving your ass moves where it'll hit. TB has been told to hit that upper chest. The late Arthur Jones of Nautilus said a 10% incline was the perfect angle.
3. On barbell bench take your normal grip (ditto Smith machine as used here). Try this as an experiment. Do ONE set with a medium weight where you gently pull the hands apart. You'll be benching and yet feel it more than usual in the rear delt. Rest. Now do the same weight but pull the hands together. Your pecs will be way more engaged then previously.
Now do No1 and No3. Fkin chest etc will be firing on a LOT more fibres and have a LOT better contraction than before. But as before it's hard to do this for all the sets etc. If need be do it on the last set and F**K that muscle being worked up. You'll hate me then love me lol
1. Applies to ALL exercises and is of benefit for all who train as bodybuilders. When in the contracted position imagine you're posing. So, for a chest exercise, imagine you're doing a most muscular. Even with light weights (say dumbbell flyes) flex the chest. Once you learn to do that you'll get a LOT more from it. But it IS hard to do
2. Literally (and this has been told to TB via DM) changing the angle shifts emphasis. So on incline bench press (inc machines), pec dec etc moving your ass moves where it'll hit. TB has been told to hit that upper chest. The late Arthur Jones of Nautilus said a 10% incline was the perfect angle.
3. On barbell bench take your normal grip (ditto Smith machine as used here). Try this as an experiment. Do ONE set with a medium weight where you gently pull the hands apart. You'll be benching and yet feel it more than usual in the rear delt. Rest. Now do the same weight but pull the hands together. Your pecs will be way more engaged then previously.
Now do No1 and No3. Fkin chest etc will be firing on a LOT more fibres and have a LOT better contraction than before. But as before it's hard to do this for all the sets etc. If need be do it on the last set and F**K that muscle being worked up. You'll hate me then love me lol
I'll buy a steak pie (500g) and cut the crust off. Buy a tin of stewing steak and add 3/4 of a tin (so 200+g). Lot better protein than a bog standard pie and way nicer to eat. As often as not I might have 1/2 of the above in one go (plus veg etc and pudding)Are food is great should sent you pic of the steak pie I had Sunday with mash and onion gravy and veg
Pennatta machines are a mix bag some excellent , some rubbish never been a gym were every machine is fantastic tho
I’m interested in the pudding u have mobster?
Just banged 14x90kg on squats ! Want even to failure well pleased !
Yes I love weight training this time last year had a bad back due to my job and dead lifting form ect had bad siatica really bad and painful could not squat at all now I’m banging 95kg good form for 14 reps can’t believe it never thought I’d squat like that again so happy
How I’m progressed with squats tomorrow is upper B instead of the hammer strength machine going to go on the incline branch I’d like to progress with that
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500 grams steak thats like 1lb steak nice one @Mobster
Gonna do that I do like a pie but prob save it for a weekend treat instead of a pizza lol
That’s granola and Greek yougurt berries but honey i sometimes have in the morning pretty quick if i don’t have time cook eggs and sausage
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Granola and yogurt is great, but cut the honey. @Truckyboy1971
Yep I agree
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Update us today please.
True. Mine is getting 5 new bits and 1 is gonna be way to light for me
Pudding as in dessert/afters.
I have mentioned making my own ice cream elsewhere
Too much of most pies is crust. Hence me adding more stewed steak.
Once done even a half pie is 250g meat at least (so 50g protein +more from crust etc)
These can be cooked the night before
And time can be gained by getting up earlier / going to be bed earlier (esp after a long days work)
also he should do overnight oats just soak them in oat milk bro love that
Post some pics my food did upper A same has last week 14 reps didnt put any more weight just slowed them down took truck for a inspection trucks here in the uk need inspections every 6 weeks by law went for a walk into town for breakfast has healthy has possible , had mince jacket potato for lunch snacks they were apple orange and 25g protein shake water , a oatbar before gym and a home made wrap chicken pizza
Also mobster did the pie and put extra stewed steak in last night Sunday is my cheat day !
Also mobster did the pie and put extra stewed steak in last night Sunday is my cheat day !
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