Please Scroll Down to See Forums Below 
bro just lay off fapping after shoulder day
@BigD9795 you look great if you ask me! i like the different workouts you are doing here. always are on point and consistent
Thanks, brother. I have a good coach and I’m trusting the process. Plus it’s hella fun! I mean it’s challenging, but the results are well worth it.
EVO family respect!
@BigD9795 Solid push day!
Reverse Out Leg B Day (Hamstring Focused)
Check-in with Coach went well today. Weight trended up a bit. About a half a pound. Cycle is going well. Waiting for full saturation and starting to feel a little extra in the tank as body adjusts to the new hormonal changes. Overall, with the latest carb bump and starting my cycle this week I’m feeling good. Excited to feel even more energy, strength, and endurance start to ramp up as we enter the second week on blast. No change in macros or cardio this week. Intensifier this week is a back off set on all back exercises. Let’s go!!!!
Weight: 201.9
Lying Leg Curls
3x12x125
Leg Extensions
3x12x180
Raised Front Foot DB Split Squats
4x13x30
Leg Press (Foot Placement High and Wide)
3x15x255
Reverse Lunges
3x13x25
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Seated Leg Press Calf Presses
3x14x475
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 135 bpm
Check-in with Coach went well today. Weight trended up a bit. About a half a pound. Cycle is going well. Waiting for full saturation and starting to feel a little extra in the tank as body adjusts to the new hormonal changes. Overall, with the latest carb bump and starting my cycle this week I’m feeling good. Excited to feel even more energy, strength, and endurance start to ramp up as we enter the second week on blast. No change in macros or cardio this week. Intensifier this week is a back off set on all back exercises. Let’s go!!!!
Weight: 201.9
Lying Leg Curls
3x12x125
Leg Extensions
3x12x180
Raised Front Foot DB Split Squats
4x13x30
Leg Press (Foot Placement High and Wide)
3x15x255
Reverse Lunges
3x13x25
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Seated Leg Press Calf Presses
3x14x475
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 135 bpm
hammy days i love those and glutes too
you do any calves?
Yes. Every leg day. But I’m thinking of possibly working the calves several days a week. Mine are very stubborn.
work them calves even Arnold had issuesYes. Every leg day. But I’m thinking of possibly working the calves several days a week. Mine are very stubborn.
lol
@BigD9795 man you’re looking awesome. Keep up the killer work.
So I didn’t really see a thread to post healthy meals and such. So I’m posting what lunch will be today. It’s going to be good at my house today. 
I can’t say what dinner will be. But this will be lunch:
96% Lean Ground Beef Smoked Meatloaf.
Macros Per 8oz. Serving
278 calories
21g Carbs
32g Protein
7g Fat
This will be fantastic.
I can’t say what dinner will be. But this will be lunch:
96% Lean Ground Beef Smoked Meatloaf.
Macros Per 8oz. Serving
278 calories
21g Carbs
32g Protein
7g Fat
This will be fantastic.
@BigD9795 meal looks good man........So I didn’t really see a thread to post healthy meals and such. So I’m posting what lunch will be today. It’s going to be good at my house today.
I can’t say what dinner will be. But this will be lunch:
96% Lean Ground Beef Smoked Meatloaf.
Macros Per 8oz. Serving
278 calories
21g Carbs
32g Protein
7g Fat
This will be fantastic.
View attachment 103985
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I have to be honest, looks like Pie but I know its meatSo I didn’t really see a thread to post healthy meals and such. So I’m posting what lunch will be today. It’s going to be good at my house today.
I can’t say what dinner will be. But this will be lunch:
96% Lean Ground Beef Smoked Meatloaf.
Macros Per 8oz. Serving
278 calories
21g Carbs
32g Protein
7g Fat
This will be fantastic.
View attachment 103985
@BigD9795
Upper Day
Fasting Weight: 203.8
Got a solid 7.6 hours sleep last night. Shoulders felt pretty good today. Still easing back into the normal weights for them. Gotta keep them in good shape and avoid any injury downtime. Today felt good. Body is adjusting well to the uptake on my cycle. Better every day.
Back off set after the last working set of every back exercise.
Machine Lateral Raises
3x15x80
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x8x75
Seated Machine Overhead Shoulder Press
1x10x80
1x10x90
1x10x100
Standing Cable Crossover Fly’s
2x13x53
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x12x77
1x12x66
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x12x230
1x12x200
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x12x100
1x12x90
Preacher Curls
4x15x60
Close Grip Smith Machine Bench Press
4x14x100
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 140
Fasting Weight: 203.8
Got a solid 7.6 hours sleep last night. Shoulders felt pretty good today. Still easing back into the normal weights for them. Gotta keep them in good shape and avoid any injury downtime. Today felt good. Body is adjusting well to the uptake on my cycle. Better every day.
Back off set after the last working set of every back exercise.
Machine Lateral Raises
3x15x80
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x8x75
Seated Machine Overhead Shoulder Press
1x10x80
1x10x90
1x10x100
Standing Cable Crossover Fly’s
2x13x53
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x12x77
1x12x66
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x12x230
1x12x200
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x12x100
1x12x90
Preacher Curls
4x15x60
Close Grip Smith Machine Bench Press
4x14x100
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 140
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Big movements, you're going to get there
Or do less volume
Legs A (Quad Focused)
Fasted Weight: 205.5
Solid sleep last night. Love it when I get decent rest. Cycle is saturating well. Weight is trending up a bit. I can definitely tell I’m feeling more full. I think this explains the weight trending up a bit. Not feeling bloated. Just feeling good. Feeling better daily. Shoulders feel a lot better today. Loving that. Loving the look I’m getting with fuller muscle bellies. Hoping maybe Coach will bump the carbs a bit more. Hunger is ramping up some. Overall, loving the process so far.
Lying Leg Curls
3x13x120
Leg Extensions
3x13x180
Hack Squats (AKA - Satan’s Spawn -
)
3x13x180
Leg Press (lower, narrower foot placement)
3x10x425
Raised Front Foot DB Split Squats
2x14x35
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x15x475
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 130 bpm
Fasted Weight: 205.5
Solid sleep last night. Love it when I get decent rest. Cycle is saturating well. Weight is trending up a bit. I can definitely tell I’m feeling more full. I think this explains the weight trending up a bit. Not feeling bloated. Just feeling good. Feeling better daily. Shoulders feel a lot better today. Loving that. Loving the look I’m getting with fuller muscle bellies. Hoping maybe Coach will bump the carbs a bit more. Hunger is ramping up some. Overall, loving the process so far.
Lying Leg Curls
3x13x120
Leg Extensions
3x13x180
Hack Squats (AKA - Satan’s Spawn -
)3x13x180
Leg Press (lower, narrower foot placement)
3x10x425
Raised Front Foot DB Split Squats
2x14x35
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x15x475
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 130 bpm
this one is looking great! the preacher curls and close grip smith machine press are on point @BigD9795 i love the finish with cardio
Lookin lean
Bros, getting that kind of sleep. That's the best thing you can do. I tried to sleep last night, but 4 hours into sleep, I got emergency calls some dude had a big problem with his Plumbing. I had to get up and drive.@BigD9795
Be a little careful overdoing it on the shoulders. @BigD9795 That's the best advice I can give you on this but overall looking really good on the training. It's no joke.
@BigD9795 bro this one looking sweet! i like the updates. preacher curls all in i love it !
That sucks. So hard to get up out of good sleep and go to work. Been there before. I was having serious issues with Insomnia a few months ago. It was getting debilitating. Finally just now starting to get things figured out. Thank goodness. It was seriously impacting every part of my life.
Thank you! Yeah, I hate not pushing hard. But I also know that at my age, I’ve got to take care to not be stupid about it if I’m going to have some longevity in this lifestyle. I do rehab exercises, stretching, and mobility exercises on the shoulders every day. Seems to help a lot.
chest supported T bar rows are always fun. much respect for the high volume. You put in the work, you definitely get the payoff. And you sleep like a baby. @BigD9795
@BigD9795 looks good on the preacher curls my man. chest supported T bar rows also looking really nice! i like it overall good work
@BigD9795 awesome work right here! Keep it coming!
bros i had to wake up at night drive an hour lol. couldn't find address and dude was pissed when i got there already. spent another 2 hours unclogging his pipe
shoulders don't need to be pushed hard to grow. certain muscles need more and some need less. you can hit the abs daily if you want
Rest Day
Fasting Weight: 205.7
Great day! Got 8.25 hours of sleep last night. The most in one night I’ve had in months. Crazy how much better you feel with some good sleep. Got up and went to the gym. Stretching, mobility, and shoulder rehab exercises per my daily routine. Shoulders feeling much better overall. That’s timely, considering Push Day tomorrow. LOVE PUSH DAY. Rest days being on Wednesday and Sunday are perfect and timely for the recovery of the shoulders for sure. Walked the treadmill just over 3 miles. Good reps in to start the day. Sitting at 8.2K steps and will finish the day with well over 10K which is about what I target on rest days. Continue to feel better and better on cycle. This morning after gym, the wife says she can definitely see me filling out and appearing bigger. Sometimes the little things go a long way. It was awesome to hear that. Ready to go hard in the morning. Let’s go!!!!
Fasting Weight: 205.7
Great day! Got 8.25 hours of sleep last night. The most in one night I’ve had in months. Crazy how much better you feel with some good sleep. Got up and went to the gym. Stretching, mobility, and shoulder rehab exercises per my daily routine. Shoulders feeling much better overall. That’s timely, considering Push Day tomorrow. LOVE PUSH DAY. Rest days being on Wednesday and Sunday are perfect and timely for the recovery of the shoulders for sure. Walked the treadmill just over 3 miles. Good reps in to start the day. Sitting at 8.2K steps and will finish the day with well over 10K which is about what I target on rest days. Continue to feel better and better on cycle. This morning after gym, the wife says she can definitely see me filling out and appearing bigger. Sometimes the little things go a long way. It was awesome to hear that. Ready to go hard in the morning. Let’s go!!!!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@BigD9795 nice work taking it easy to get your shoulders back acclimated to heavier weights.
PUSH Day
Good workout today. Went up on weight on most exercises and kept reps within range. Shoulders tolerated it well. Feeling great. Good times.
Fasted Weight: 206.4
Standing Cable Lateral Raises
4x10x20
Hammer Strength ISO Lateral Incline Chest Press
3x9x75
Hammer Strength ISO Lateral Flat Chest Press
3x8x82.5
Standing Cable Chest Fly’s
2x15x53
Reverse Cable Fly’s
3x12x17
Standing WG EZ Bar Upright Rows
2x10x80
Overhead Triceps Cable Extensions
3x15x55
30% Incline EZ Bar French Press
2x15x60
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 128 bpm
Good workout today. Went up on weight on most exercises and kept reps within range. Shoulders tolerated it well. Feeling great. Good times.
Fasted Weight: 206.4
Standing Cable Lateral Raises
4x10x20
Hammer Strength ISO Lateral Incline Chest Press
3x9x75
Hammer Strength ISO Lateral Flat Chest Press
3x8x82.5
Standing Cable Chest Fly’s
2x15x53
Reverse Cable Fly’s
3x12x17
Standing WG EZ Bar Upright Rows
2x10x80
Overhead Triceps Cable Extensions
3x15x55
30% Incline EZ Bar French Press
2x15x60
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 128 bpm
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Big push today, really nice cardio closer, you have to get planks in there.
Yes, planks are a great idea. I never think of them much. But great core engagement. Will definitely work those in.Big push today, really nice cardio closer, you have to get planks in there.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
If you work the core more with planks you'll get much stronger.
PULL Day
Good workout today. Strength definitely seems to be picking up. Bumping up weights a little and getting solid reps in. Nearing the end of week 2 on blast. Feeling good! Took a few pics of the back. Not where I want to be yet. But better than I was. Much work to do.
Weight this morning: 204.4
Straight Arm Cable Pullover (Lat Prayers)
2x12x66
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x8x82
Seated Cable Rows
Med. Grip/Elbows Tight
3x10x170
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x11x165
Wide Grip Lat Cable Pulldowns
2x10x148
Dumbbell Kelso Shrugs
3x13x50
Standing Dual Cable Bicep Curls
3x12x37
Standing EZ Bar Cable Curls
3x12x55
Abs: Planks
3 x 90 seconds
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 139 bpm
Good workout today. Strength definitely seems to be picking up. Bumping up weights a little and getting solid reps in. Nearing the end of week 2 on blast. Feeling good! Took a few pics of the back. Not where I want to be yet. But better than I was. Much work to do.
Weight this morning: 204.4
Straight Arm Cable Pullover (Lat Prayers)
2x12x66
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x8x82
Seated Cable Rows
Med. Grip/Elbows Tight
3x10x170
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x11x165
Wide Grip Lat Cable Pulldowns
2x10x148
Dumbbell Kelso Shrugs
3x13x50
Standing Dual Cable Bicep Curls
3x12x37
Standing EZ Bar Cable Curls
3x12x55
Abs: Planks
3 x 90 seconds
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 139 bpm
Attachments
You have some good back muscles.
Been working hard on them. Need a lot more work. I’m wanting that cobra x frame bad.
back is wide and intense broly I see the cardio paying off you staying lean
you can do pull ups or injury? @BigD9795
@BigD9795 this is an awesome stack. the abs and planks are on point. cardio is A+
I'd never do 6 exercises for back. 3 max and then 3-5 sets
I can do pull ups. I work them in in-between some of my sets.
Nice job here
@BigD9795 bro planks no joke. i climb flag pole and hang by rope and do planks and spin around. it good for core strength
@BigD9795 wide grip lat cable pulldowns and dumbbell kelso shrugs are fun exercises. i'm happy with this man. keep it up!
@BigD9795 bros back is looking incredible. ripped and muscular. i'm proud of you
Leg B Day (Hamstring Focused)
Today was a bit challenging. Felt pretty good but just not the same gas in the tank that I’ve been having this week. Pushed through and had a pretty good workout. Cardio was rough after legs today.
Weight: 204.9
Seated Leg Curls
3x13x155
Leg Extensions
3x14x180
Raised Front Foot DB Split Squats
4x14x30
Leg Press (Foot Placement High and Wide)
3x16x255
Reverse Lunges
3x14x25
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Standing Calf Press Machine
3x15x180
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 120 bpm
Today was a bit challenging. Felt pretty good but just not the same gas in the tank that I’ve been having this week. Pushed through and had a pretty good workout. Cardio was rough after legs today.
Weight: 204.9
Seated Leg Curls
3x13x155
Leg Extensions
3x14x180
Raised Front Foot DB Split Squats
4x14x30
Leg Press (Foot Placement High and Wide)
3x16x255
Reverse Lunges
3x14x25
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Standing Calf Press Machine
3x15x180
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 120 bpm
@BigD9795 def a good job on this. the pulldowns and shrugs are on point. the curls are also A+
@BigD9795 back is looking jacked bro!
perfecto add those bad boys in.
So, quick backstory. Since I was a little kid I’ve always been overweight. I remember in elementary school, they had this thing in gym class called the Presidents Physical Fitness test. We had to do so many sit ups, pull ups, pushups. Etc. o couldn’t do any pull ups. And not very many of the others. I was made fun of mercilessly for most of my school years because of my weight. But it always stuck with me that I couldn’t do not even one pull up. So fast forward to 2 years ago when I was 53. I had been in this journey for a year and had lost a lot of weight. But was still about 260 pounds. One morning when it was just me and my wife at 3am at the gym I thought I might try to see if I could do one. Nobody there so I wouldn’t be embarrassed if I failed. BUT, for the first time in my life, that morning, I did my first full pull up. I had never seen the view from above that bar. I turned around and my wife actually saw it too. I have had many accomplishments along this journey, but none of them more sweet than that particular moment. It was like slaying the dragon and exercising a demon that had haunted me for my whole life. I can now easily do 10 at a time. Need to work on them more. But I will never stop doing them as long as I’m able.
the pull up deamon brolySo, quick backstory. Since I was a little kid I’ve always been overweight. I remember in elementary school, they had this thing in gym class called the Presidents Physical Fitness test. We had to do so many sit ups, pull ups, pushups. Etc. o couldn’t do any pull ups. And not very many of the others. I was made fun of mercilessly for most of my school years because of my weight. But it always stuck with me that I couldn’t do not even one pull up. So fast forward to 2 years ago when I was 53. I had been in this journey for a year and had lost a lot of weight. But was still about 260 pounds. One morning when it was just me and my wife at 3am at the gym I thought I might try to see if I could do one. Nobody there so I wouldn’t be embarrassed if I failed. BUT, for the first time in my life, that morning, I did my first full pull up. I had never seen the view from above that bar. I turned around and my wife actually saw it too. I have had many accomplishments along this journey, but none of them more sweet than that particular moment. It was like slaying the dragon and exercising a demon that had haunted me for my whole life. I can now easily do 10 at a time. Need to work on them more. But I will never stop doing them as long as I’m able.
we get you, you will be the pull up king just keep pulling hard @BigD9795
bros iron training always fun
Rest Day
Got 7 hours sleep last night. Walked 3.5 miles on the treadmill this AM. About 8500 steps in so far today. The focus today is at least one nap! 
Check-in with Coach went well. Says we are in good position and things are going as planned. No changes to macros this week.
Intensifiers this week: Back off set on All Chest/Shoulder exercises.
Cardio
3 days at 27 min
2 days at 32 min
Here we go. Ready to go to work!
Got 7 hours sleep last night. Walked 3.5 miles on the treadmill this AM. About 8500 steps in so far today. The focus today is at least one nap!
Check-in with Coach went well. Says we are in good position and things are going as planned. No changes to macros this week.
Intensifiers this week: Back off set on All Chest/Shoulder exercises.
Cardio
3 days at 27 min
2 days at 32 min
Here we go. Ready to go to work!
Nice pics
Thank you!!!
@BigD9795 back is looking slick man. Keep it up
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
7 hours good sleepRest Day
Got 7 hours sleep last night. Walked 3.5 miles on the treadmill this AM. About 8500 steps in so far today. The focus today is at least one nap!
Check-in with Coach went well. Says we are in good position and things are going as planned. No changes to macros this week.
Intensifiers this week: Back off set on All Chest/Shoulder exercises.
Cardio
3 days at 27 min
2 days at 32 min
Here we go. Ready to go to work!
Upper Day
Fasting Weight: 205.6
Great day on the gym. Able to push harder and it felt good. Shoulders are roasted pretty good. But I think they’re going to recover well.
Back off set to failure after the last working set of every chest and shoulder exercise.
Machine Lateral Raises
3x15x100
1x20x85
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
3x10x75
1x10x60
Seated DB Overhead Shoulder Press
3x13x40
1x27.5x15
Standing Cable Crossover Fly’s
2x12x57
1x12x50
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x9x82
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x10x235
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x8x110
Preacher Curls
4x12x65
Close Grip Smith Machine Bench Press
4x15x100
Abs: Cable Crunches
4x15x75
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 135
Fasting Weight: 205.6
Great day on the gym. Able to push harder and it felt good. Shoulders are roasted pretty good. But I think they’re going to recover well.
Back off set to failure after the last working set of every chest and shoulder exercise.
Machine Lateral Raises
3x15x100
1x20x85
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
3x10x75
1x10x60
Seated DB Overhead Shoulder Press
3x13x40
1x27.5x15
Standing Cable Crossover Fly’s
2x12x57
1x12x50
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x9x82
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x10x235
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x8x110
Preacher Curls
4x12x65
Close Grip Smith Machine Bench Press
4x15x100
Abs: Cable Crunches
4x15x75
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 135
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Big upper day today and closing with cardio awesome
@BigD9795 man seems like everyday you are updating us. you have some great commitment to this log. this was a solid workout again!
Can't be the actual weight in the hands as you press less
I try to stay on top of it. Want to be consistent. Helps accountability.
The last set is a back off set to failure. Is that what you’re talking about???
it works!
bros chest supported T bar rows and preacher curls are solid. i like the standing cable crossover flys..
and i like the ellipitcal to finish good one! @BigD9795
Legs A (Quad Focused)
Fasted Weight: 206.1
Another leg day in the books! It was a bit tough to get going for about the first 15 minutes. But got into it and finished out well. Feeling good. Today was great because as Coach discussed, I’m starting to get that endurance feeling like I feel I could squeeze out another rep or so. Bumped the weights and proceeded with plan.
Seated Leg Curls
3x14x155
Leg Extensions
3x15x180
Hack Squats (AKA - Satan’s Spawn -)
3x14x180
Leg Press (lower, narrower foot placement)
3x11x425
Raised Front Foot DB Split Squats
2x15x35
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x12x485
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 133 bpm
Fasted Weight: 206.1
Another leg day in the books! It was a bit tough to get going for about the first 15 minutes. But got into it and finished out well. Feeling good. Today was great because as Coach discussed, I’m starting to get that endurance feeling like I feel I could squeeze out another rep or so. Bumped the weights and proceeded with plan.
Seated Leg Curls
3x14x155
Leg Extensions
3x15x180
Hack Squats (AKA - Satan’s Spawn -
)3x14x180
Leg Press (lower, narrower foot placement)
3x11x425
Raised Front Foot DB Split Squats
2x15x35
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x12x485
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 133 bpm
Thank you, Vision!You are absolutely killing this log bro, I wouldn't expect anything less...
@BigD9795 cardio is looking good! the elliptical is on point. nice that you included a cool down period that is beneficial more then people think
I’m old. Have to take every advantage I can.
we all get oldI’m old. Have to take every advantage I can.
@BigD9795 looks like you are getting good effects from the psl products. that is good to see. i would like to see you try cardio pre workout too just as a change up
I’ve typically saved cardio for post workout to save my energy for weight training first. Are you thinking switch it up to work on endurance benefits of the cardio? I’ll definitely run it by my coach. Of course, PSL products are
@BigD9795 single arm lat cable pulldowns is very good. you won't go wrong with it. the preacher curls are also amazing !
see what your coach says first and let us knowI’ve typically saved cardio for post workout to save my energy for weight training first. Are you thinking switch it up to work on endurance benefits of the cardio? I’ll definitely run it by my coach. Of course, PSL products are
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Rest well
PUSH Day
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Impressive push day with cardio, did you do any push ups? @BigD9795PUSH Day
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
@BigD9795 that is a good day at the gym. Way to kill it.
Good solid workoutPUSH Day
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
No pushups. At least not today.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Get them in thereNo pushups. At least not today.
@BigD9795 standing cable lateral raises is a nice exercise. reverse cable fly's is perfect. and ez bar french press is A+PUSH Day
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
the standing cable chest fly's and reverse cable fly's. flutter kicks and elliptical is also good finishers. i like this keep that HR pumping @BigD9795PUSH Day
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
bro make sure you do reverse cable flys. standing cable chest fly's also on point. i love the flutter kicks but want to see some deads on top @BigD9795PUSH Day
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
@BigD9795 make sure on overhead triceps you also pushing things at angles. meaning don't always go straight up/out. try different hitsPUSH Day
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
bros my favorites: standing cable chest fly's and reverse cable fly's. hammer strength ISO is on point. standing cable lateral raises @BigD9795PUSH Day
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
@BigD9795 flutter kicks and incline EZ bar french press are on point. i also like the standing cable chest fly's. all good trainingPUSH Day
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
I hear you. Give the muscles different stimuli for growth. At least that’s what I feel you are saying. And that’s what I try to do for sure.
PULL Day
Solid day at the gym. Increased weights and/or reps some more. Felt strong. Really enjoying the process right now. Let’s go!
Weight this morning: 206.0
Straight Arm Cable Pullover (Lat Prayers)
2x13x66
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x10x82
Seated Cable Rows
Med. Grip/Elbows Tight
3x11x170
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x12x165
Wide Grip Lat Cable Pulldowns
2x10x165
Dumbbell Kelso Shrugs
3x13x55
Standing Dual Cable Bicep Curls
3x13x37
Standing EZ Bar Cable Curls
3x12x60
Abs: Cable Crunches
3x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
Solid day at the gym. Increased weights and/or reps some more. Felt strong. Really enjoying the process right now. Let’s go!
Weight this morning: 206.0
Straight Arm Cable Pullover (Lat Prayers)
2x13x66
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x10x82
Seated Cable Rows
Med. Grip/Elbows Tight
3x11x170
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x12x165
Wide Grip Lat Cable Pulldowns
2x10x165
Dumbbell Kelso Shrugs
3x13x55
Standing Dual Cable Bicep Curls
3x13x37
Standing EZ Bar Cable Curls
3x12x60
Abs: Cable Crunches
3x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
@BigD9795 awesome push day right here!!PUSH Day
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
I am new to this community. I want to say congrats on the transformation. It shows that you put in hard work. That is awesome keep up the good work. I went to the doctor about a year ago. I had high blood pressure. I was pre diabetic ate horrible food. The doctor said you can either change your diet and exercise or become a diabetic your choice. I check my blood sugar a few times a week and it’s usally below 100 my blood pressure went from 145-150/75-80 down to 120s/60s I just got custody of my 10 year old daughter this summer so i had to lead by example for her. Again congratulations on your transformation.I apologize right now for the long post. They will get much shorter after this intro to my log.
Ok. This is my first log. This is about my journey from being morbidly obese at 416 pounds and taking back my life on a journey to physical fitness and now into bodybuilding. I don’t currently have plans for ever competing, so this is more about lifestyle bodybuilding at this point in the journey. Will it ever be more? At my age, I would say not likely, but I never say never anymore to things I thought were impossible. I want to give you a little backstory so you can understand where I’ve come from and then maybe understand more about where I am trying to be. Up until January of 2023, I had reached up to my highest weight of 416 pounds. Basically, I was told by my doctor that I had high blood pressure, high cholesterol, raging diabetes, and my labs showed that all of my organs were struggling and that in the near future would be dealing with life threatening emergencies and he would be surprised if I had 10 years left in me and that the quality of my life would drastically be reduced within 5 years. I had a new grandson and I decided on that day that I was going to live to see him grow up and have children. That day changed the trajectory of my life. My wife and I were both morbidly obese and she decided to come along beside me on this journey. Now fast forward. Since then I got to as low as 198 pounds and am hovering around the 200 pound mark since then. A total of over 218 pounds lost. The before pics you see are at 416. The after, at 198 pounds.
At the beginning of January, my wife and I reached out to our current coach and he graciously agreed to take a chance on both of us and coach us since we had reached a point where we needed additional guidance to reach our changing goals. Since then the transformation for both of us has been nothing short of amazing.
I don’t like pics that show the loose skin I still have, but I will post some showing my recent check-in pics to show my progress since we started training with Coach. I know that sometimes feedback can be critical and hard to hear. But at this point, it is what it is. I’m just working my ass off to continue to transform into the man I want to be. I just can’t thank Coach enough for the excellent coaching and guidance he has given me and my wife. The future is looking brighter for both of us.
So since January, I have been in a pretty hard cut. Initially we were preparing for skin removal surgery and getting as lean as possible for that and also for prepping my body for a growth phase. Surgery got postponed, so coach agreed it was time to start the growth phase. This is the beginning of my log. I will log the progress being made since the end of my cut. I started reversing out of the cut the first week of June and moving froward, balls to the wall, with the plan to pack on as much lean muscle mass as possible. This will. It be a dirty bulk. The plan is to stay lean and add quality muscle mass.
My plan is to post updates weekly at least 3-5 times a week and sometimes daily when time allows. My current macros are as follows:
Training Days
Protein: 250g
Carbs: 295g
Fat: 50g
Calories: 2,630
Rest Days
Protein: 250g
Carbs: 225g
Fat: 50g
Calories: 2,350
My training plan is UL/PPL. I train 5 days a week as follows:
Monday: Upper
Tuesday: Lower (Legs A - Quad Focused)
Wednesday: Rest Day
Thursday: Push
Friday: Pull
Saturday: Lower (Legs B - Hamstring Focused)
Sunday: Rest Day
My wife and I train at 3am fasted. So I will start posting the workouts and other pertinent information probably starting tomorrow sometime or whenever I’m able to after my log is approved on here. I’m new to logging, so bear with me while I figure this out.
I want to thank, in particular, my coach and @~Vision~ for their advice, guidance, coaching, and answering the millions of questions I always have. Their support in this is priceless and I wouldn’t be where I am right now without their support.
More later, my new Evolutionary friends. I’m excited to start this part of the journey and see just what a nearly 56 year old former fatty can do! This will be epic as far as I’m concerned.
You’ve done one of the hardest parts and that’s taking action. If you have any questions or there’s any way I can offer assistance or advice, just reach out. I’d be happy to share with you what worked for me. Stick with it. It’s SO worth it and your daughter deserves to have you around for a long, long time.
i made the choice to be around and be a grandpa for her children
Same. My grandson and a wake up call at my doctors office is why I made the choice.
Similar threads
