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@MarkNV Numbers look great man....keep shining........
Thank you very much
@MarkNV back and bi is my favorite muscles to hit together. The pump is always insane on both parts.
It is great!!!
LevButlerov
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We love it
Monday morning deload lift
Chest
Hammer strength incline
40lbs each side 3 x 8
Cable cross over
15kg each side 3 x 10
Hammer strength Flat bench machine
40lbs each side
3 x 10
Back
Wide grip seated row
60kg 3 x 10
Medium neutral grip pulldown
60kg
3 x 10
Lat straight arm push down
30lbs 3 x 10
45 minutes cardio
Perfect deload workout
Chest
Hammer strength incline
40lbs each side 3 x 8
Cable cross over
15kg each side 3 x 10
Hammer strength Flat bench machine
40lbs each side
3 x 10
Back
Wide grip seated row
60kg 3 x 10
Medium neutral grip pulldown
60kg
3 x 10
Lat straight arm push down
30lbs 3 x 10
45 minutes cardio
Perfect deload workout
LevButlerov
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Big deload monday
you throw in some planks?
I DID NOT THROW IN PLANKS!!! BUT, when I take my afternoon walk, it would be a perfect time to work some in!Big deload monday
LevButlerov
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work it in
I actually got a really good little pump from this.Big deload monday
When I was in my forties, I could still go all out for 2 to 3 months before I had to deload, now that I am 60, I can only go all out for 4 to 5 weeks before I need a deload, and at the same time, I don’t need to deload for very long, only about a week and a half, maybe two weeks, just enough to recover from the fatigue.
LevButlerov
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Usually at your age, every 4 weeks, 1 week deload is good
I have to say, it really does feel good.Usually at your age, every 4 weeks, 1 week deload is good
LevButlerov
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Eventually HGh should come into play here
Funny that you say that. It has been on my mind.Eventually HGh should come into play here
I am going to start Platelet Rich Plasma therapy for the shoulder in Oct and was thinking that I should starting maybe thinking about using it.
I am seeing that a lot of pricing is affordable but I would Imagine that with HGH, you definitely get what you pay for.
LevButlerov
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@MarkNV you can try it, PRP works for sure, combine with HGH and big difference at your age, just make sure you get quality HGH from Greg @domestic-supply.com
That I can do
Tuesday morning 0145 DeLoad workout
Bi’s
Dumbbbell curls/hammer curls
Superset light
20lbs x 3 x 10
Incline curls
20lbs x 3 x 8
Straight bar cable curls
35kg 3 x 10
Tri’s
Straight bar pushdown/kickbacks
35kg/10kg 3 x 8 on both
Rope pushdowns
30kg 3 x 10
Seated tricep extension
50lbs 3 x 10
PLANKS 3 45 second planks
45 minutes cardio
Friday DelLoad is complete
Bi’s
Dumbbbell curls/hammer curls
Superset light
20lbs x 3 x 10
Incline curls
20lbs x 3 x 8
Straight bar cable curls
35kg 3 x 10
Tri’s
Straight bar pushdown/kickbacks
35kg/10kg 3 x 8 on both
Rope pushdowns
30kg 3 x 10
Seated tricep extension
50lbs 3 x 10
PLANKS 3 45 second planks
45 minutes cardio
Friday DelLoad is complete
LevButlerov
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Deload is going well @MarkNV I like your slower training but we need to see a bit more core work in the end.
How is the food?
I will be doing more mobility and core work on Wednesday afternoon. At least thru the first 20 minutes, then legs.
An hour of cadio early in the AM and then another 30 minutes before the afternoon session.
The food is good, i didn’t take a pic today everything is on point and working well.
I will post food tomorrow!!
LevButlerov
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Workout looks good.
nice to put in a deload. give the body a breather without giving it a complete break. i never believed in deloads until i started to get older lol @MarkNV
@MarkNV biceps and triceps are on point. also love the planks. its looking good on the cardio as well
you are the man @MarkNV Of those planks are not easy to do. Holding them for almost a minute. really good challenge
@MarkNV bro the bi's and tri's a real man setup. i love to see this. keep grinding
Light but damn, sometimes going light feels good
Brother man, getting older has brought all new realities to my thought process!!
The Planks were Lev’s suggestion and they were great!! Holy crap they can hurt at the end of a lift!!
I was shaking like a leaf on a tree in a heavy wind!
Gooood morning monster!!! I have to stay in shape, I think I might be dating your wife’s sister and she is about 50 hands full of woman!!
wow nice deload day ! @MarkNV great job on this training man! you are showing how its done with grace and modesty.
bros i love the biceps and triceps. this is how you should train right here. looking strong and fit @MarkNV
Thank you good sir!!
bros much evo family respect!
bro my wife don't got a sister, but she got a brother who big i can hook you up with
Definitely a heck of a thing.
Yeah, that's how you build your core.
Hahahaha oh shit that might be him, I thought I saw a 5 oclock shadow the other day.
Oh shit what have I done
The body has ways to punish us for being greedy
Boy oh boy those are some true words friend
LevButlerov
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Words of life
Thursday morning deload lift
Only a couple of more days deloading
Chest and back
Chest
Incline dumbbell presses
40 lbs 3 x 8
Incline cable flys
12.5kg 3 x 8
Hammer strength machine flat bench
45 lbs 3 x 10
Back
Chest supported single arm cable rows
15 kgs 3 x 10
Medium width Neutral grip pulldowns
50kgs 3 x 10
Seared cable rows
70kg 3 x 10
Various core
Bird dogs
Planks
These weird bent knee olank things that my trainer likes
That picture is the machine I use for cable flys
My favorite chest exercise
Only a couple of more days deloading
Chest and back
Chest
Incline dumbbell presses
40 lbs 3 x 8
Incline cable flys
12.5kg 3 x 8
Hammer strength machine flat bench
45 lbs 3 x 10
Back
Chest supported single arm cable rows
15 kgs 3 x 10
Medium width Neutral grip pulldowns
50kgs 3 x 10
Seared cable rows
70kg 3 x 10
Various core
Bird dogs
Planks
These weird bent knee olank things that my trainer likes
That picture is the machine I use for cable flys
My favorite chest exercise
Attachments
bro you need a nice shank through throatHahahaha oh shit that might be him, I thought I saw a 5 oclock shadow the other day.
Oh shit what have I done
With extreme prejudice!!bro you need a nice shank through throat
bro haha. i remember that from court. don't remember what with or without prejudice mean. public defender explain it to me but i forgot.
It means to act with pure animosity towards an individual or group, and not caring about shanking a motherfucker deep, or anybody for that matter
bro in court it mean something to do with whether they can charge you again. I axed my daughter just now and she said "with prejudice" mean they can't go after you again on that crime. when i got off for my assault charge the judge said that and victims family started to scream cause it meant i got off scot free. i would have gotten 25 years in prison otherwise i gots lucky after shanking that motherfucker in the eye. he owed me $10. luckily no evidence in cameras my lawyer said dude fell on the knife ha!It means to act with pure animosity towards an individual or group, and not caring about shanking a motherfucker deep, or anybody for that matter
Thats sounds exactly how a court would use that word
But for guys with a mission, it means exactly what I said!!
I am glad you got off on the charge! The fucker probably deserved it
LevButlerov
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lolThats sounds exactly how a court would use that word
But for guys with a mission, it means exactly what I said!!
I am glad you got off on the charge! The fucker probably deserved it
@MarkNV dont take legal advice from @BodyMonster34
LevButlerov
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LevButlerov
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Closing legal case lol
But you don't?
Absolutely not!!!yes I do!! I don’t mind being uncomfortable
i tend to actually get a nice bicep workout from those flys doing some cheat sets. @MarkNV when i go lighter i like to focus more on releasing the weight on the back end
bro yeah but let be honest someone like me shouldn't be loose on the streets. i belong in a cage i'm too dangerousThats sounds exactly how a court would use that word
But for guys with a mission, it means exactly what I said!!
I am glad you got off on the charge! The fucker probably deserved it
Yes! I like using a lower angle with the cable and I can get a nice stretch on my bi’s as well as across my chest and really lean into the lighter weight a make it work for me.
but where is the fun in that!
@MarkNV bros you looking sweet! pumping some good weights. the chest and back is all in!
good looking training as always. thanks for these updates. you won't go wrong @MarkNV
Thank you @ROIDDERS!
It is slowly paying off, I weighed in today at 240. 19 pounds down from when I joined the forum, about 50 down from when I started this fat cut.
Logging and receiving input has helped me 100%
I have a goal and I swear to god, that I will not stop until it is met, I would cripple myself before I fail. I will either win or die trying
this one is looking sweet! solid workout session. @MarkNV You are putting in the time.
thanks for taking the picture of the machine. a lot of people don't even do those cable flys. OR they do them but don't do them right. its a shame its a great machine wasted @MarkNV
bro haha. that what my wife tell me
slow pay offs are the best earns
It gives the best stretch on the chest and it is easy on the shoulders AND I can get a great stretch in my biceps at the same time
I built the majority of my biceps with lighter Weights i just did alot of volume and different movements, these days its a little different as i do go heavier from tume to time, when i waa really in shape i did it the way i explained.
Lighter weight is total beneficial, it feels good
Absolutely its more so the contraction/squeeze full range of motion time under tension imo
LevButlerov
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Best legal advice is BM LOL
yeah its a good one
@MarkNV solid chest and back session right here!
Thank you brother man!!
Friday sessions Deload
AM 0145 hours, 45 minutes cardio
Afternoon 1530 hours
Assorted mobility and core for 15 minutes
Abductor/Adductor machines
145lbs 2 sets on each 15 reps
V rack squat machine
First time doing since I started coming back from the glute pull
No weight just depth 3 x 10
Smith machine hip thrusts
70 lbs 3 x 12
Drop sets Leg extensions
2 sets. I didn’t watch the weight the trainer started me on and what she was lowering it to on the drops…..all I know is that after two mind blowing sets, I went to stand up and almost couldn’t support my own weight!!!
YES!!!!!
AM 0145 hours, 45 minutes cardio
Afternoon 1530 hours
Assorted mobility and core for 15 minutes
Abductor/Adductor machines
145lbs 2 sets on each 15 reps
V rack squat machine
First time doing since I started coming back from the glute pull
No weight just depth 3 x 10
Smith machine hip thrusts
70 lbs 3 x 12
Drop sets Leg extensions
2 sets. I didn’t watch the weight the trainer started me on and what she was lowering it to on the drops…..all I know is that after two mind blowing sets, I went to stand up and almost couldn’t support my own weight!!!
YES!!!!!
Saturday morning 0145
Last deload…..although my shoulder is so torn up, that I will probably progressively load where I don't have pain, I will work around it.
PRP is coming in Oct
Chest and back
Chest incline dumbbell press
40lbs x 3 x 10
Seated incline cable flys
17.5 kgs 2 x 10
22.5 kgs 2 x 10
Hammer strength flat bench machine/neutral grip pulldowns superset
30lbs each side/60kgs x 10 each
35lbs each side/60kgs x 10 each
40lbs each side/60kgs x 10 each
Single arm chest supported cable row, be t over cable push flys
30kgs/22.5kg 4 x 12
Seated cable rows
100obs x 3 x 12
1 fucking hour of cardio
I warmed up with core and mobility
Planks
Kettle bell halo’s
Side planks
Last deload…..although my shoulder is so torn up, that I will probably progressively load where I don't have pain, I will work around it.
PRP is coming in Oct
Chest and back
Chest incline dumbbell press
40lbs x 3 x 10
Seated incline cable flys
17.5 kgs 2 x 10
22.5 kgs 2 x 10
Hammer strength flat bench machine/neutral grip pulldowns superset
30lbs each side/60kgs x 10 each
35lbs each side/60kgs x 10 each
40lbs each side/60kgs x 10 each
Single arm chest supported cable row, be t over cable push flys
30kgs/22.5kg 4 x 12
Seated cable rows
100obs x 3 x 12
1 fucking hour of cardio
I warmed up with core and mobility
Planks
Kettle bell halo’s
Side planks
following all your updates and pic of days brother
@MarkNV last deaload i see you moving higher
shoulder pain still there?
Oh yes, that pain is part of my life. I do a lot of work arounds.following all your updates and pic of days brother
last deaload i see you moving higher
shoulder pain still there?
I have to be very conscious of form and tempo.
@MarkNV enjoy the rest of the Deload it’s about time to start killing it again. Great work big guy
Sunday morning 0211
Bi’s and Tri’s
Dumbell curl/hammer curls
25lbs x 8/8 superset
30lbs x 8/8 suoerset
35lbs x 8/8
Straight bar curl
50llb x 10 to 12
60lb x 10
70lb x 8
Incline cable curls
7.5KG 12 to 15
12.5kg 12 to
17.5kg AMRAP
Preacher machine
60lb amrap
70lb amrap
80lb amrap
30lb right arm….amrap
Tri’s
Extension machine
80 x 3 x 12
Straight bar pushdowns
35kg x 12 warm
42.5kg x 12
50kg x 12
57.5kg 8 to 10
65kg dropset to 30kg burned!!!
Rope pushdowns
30kg x 15
35kg x 10
42.5 amrap BURN
today is just 30 minutes of cardio
Bi’s and Tri’s
Dumbell curl/hammer curls
25lbs x 8/8 superset
30lbs x 8/8 suoerset
35lbs x 8/8
Straight bar curl
50llb x 10 to 12
60lb x 10
70lb x 8
Incline cable curls
7.5KG 12 to 15
12.5kg 12 to
17.5kg AMRAP
Preacher machine
60lb amrap
70lb amrap
80lb amrap
30lb right arm….amrap
Tri’s
Extension machine
80 x 3 x 12
Straight bar pushdowns
35kg x 12 warm
42.5kg x 12
50kg x 12
57.5kg 8 to 10
65kg dropset to 30kg burned!!!
Rope pushdowns
30kg x 15
35kg x 10
42.5 amrap BURN
today is just 30 minutes of cardio
Good workout right here. Nice work
Thanks Brother
LevButlerov
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Felt great coming off the deloadBig training day, happy to see you do the drop sets and burn hard.
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Post deload usually the best time
Good solid workout
nice full arm day @MarkNV keep up the good work man. hat is very impressive job!
really love this volume. and finishing with 30 minutes of cardio. it shows what kind of dedication you have @MarkNV
It felt good
@MarkNV proud of you man. the preacher machine is amazing. i love the rope pushdowns too
Thank you Steve! Always trying to be better
I have a goal. I will achieve it
No matter what
Thanks brother man!!
bro pump it nicely. i proud of you. EVO family love and respect @MarkNV
bros heck of a job on this training. you throw around the iron as good as anyone @MarkNV keep up the good work
Thank you Brother, I am just doing what I can with what I have to work with
Monday early morning, 0648 hours.
Day of rest. I am going to eat really good protein today but very limited calories.. I am not going to do shit. Tomorrow is cardio in the AM and then on Wednesday, It all starts over.
Next week, I am planning to do like a 9 day stretch no breaks. Really structured. I am in the 230s now and I am going to push hard on these last 15 pounds and then reevaluate where I am at and how I want to proceed.
Day of rest. I am going to eat really good protein today but very limited calories.. I am not going to do shit. Tomorrow is cardio in the AM and then on Wednesday, It all starts over.
Next week, I am planning to do like a 9 day stretch no breaks. Really structured. I am in the 230s now and I am going to push hard on these last 15 pounds and then reevaluate where I am at and how I want to proceed.
@MarkNV the preacher machine and the straight bar pushdowns are explosive. these are some good and hard trades. keep it up!
