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Approved Log Fat loss cycle Log

Tuesday Morning 0150 hours
Was just going to do cardio but I couldn’t lay off

Back and Tri’s

Incline dumbbell press
Warm up 30lb x up and down until warm

50lb x10
55lb x 8
60lb x 8
70lb x 5

Hammer strength flat bench machine

70 each side
3 x 10, 8, amrap

Incline cable flys
12.5kg x 14
17.5kg x 10
22.5kg x 8
27.5Kg x 6

Tri’s
Superset push downs/ one arm kickbacks

42.5kg/12.5kg x 12
50kg/12.5kg X 10
57.5kg/12.5kg x 8

Rope pushdowns/reverse pushdowns

35.7/30kg 4 x 12

Tricep extension machine
80 x 3 x 12

30 minutes cardio
 
MarkNV said:
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
Click to expand...
@MarkNV solid work right here!!
 
MarkNV said:
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
Click to expand...
Rope Push-Down is one of my favorites
 
Wednesday Morning 0210

Have a leg session with the trainer in the afternoon

Light shoulders
Hammer strength shoulder press machine/facepulls
40lbs/30 3 x 10/15

Light lateral raises/rear delt flys on motion machine
10lbs/12.5kg x 3 x 15

Shrugs/light upright raises

50lbs dumbbell/40lb barbell
3 x 12 to 15

1 hour of cardio while listening to @stevesmi and @Mobster on the podcast
 
MarkNV said:
Honestly sometimes I feel like I am. The way I love to slow cook brisket and beef ribs, or riding my women using their hair like the reigns on a horse 😂😂 they gotta be strong!
Hell, maybe I really am Texan
Click to expand...
bro depends on how much native blood you got.
 
BodyMonster34 said:
bro depends on how much native blood you got.
Click to expand...
None. All Swedish and Norwegian...Viking, I don't like little tiny shanks, I prefer big ass battle axes haha

My Ex Wife was a total battle axe, I could swing her by her ankles and that sharp ass tongue of hers would slice up anything in her path. Fucking Vile
 
MarkNV said:
Wednesday Morning 0210

Have a leg session with the trainer in the afternoon

Light shoulders
Hammer strength shoulder press machine/facepulls
40lbs/30 3 x 10/15

Light lateral raises/rear delt flys on motion machine
10lbs/12.5kg x 3 x 15

Shrugs/light upright raises

50lbs dumbbell/40lb barbell
3 x 12 to 15

1 hour of cardio while listening to @stevesmi and @Mobster on the podcast
Click to expand...
@MarkNV Legit updates man........
 
MarkNV said:
Wednesday Morning 0210

Have a leg session with the trainer in the afternoon

Light shoulders
Hammer strength shoulder press machine/facepulls
40lbs/30 3 x 10/15

Light lateral raises/rear delt flys on motion machine
10lbs/12.5kg x 3 x 15

Shrugs/light upright raises

50lbs dumbbell/40lb barbell
3 x 12 to 15

1 hour of cardio while listening to @stevesmi and @Mobster on the podcast
Click to expand...
Training hard, and cardio is UP! :D did you listen to the latest episode with @BeMe? @MarkNV
 
Wednesday Afternoon 1430 hours
30 minutes cardio before trainer session

We did legs today. We hit where I had that pull. Boy oh boy, this has been an experience for sure.

We opened with a modified RDL used as a stretch,
Took backward steps, and doing a small hinge on every step, alternating legs and stretching out that hammy.
And then easy 3/4 RDLs with a 50 lb kettlebell.
Repeated 3 times x 8

Legs presses
Only 90 lbs plus the sled. I had my feet at the bottom of the push plate, heels together with toes pointed out. I was able to get really deep and push to a full extension without any pain in that booty, 3 sets with 12 reps, it burned and the stretch felt really good.

Body weight squats
Heels elevated on a plate, was able to sink down really deep and had no pain.
4 sets of 15

Standing hamstring curls
This was tough on the pulled glute, but it was manageable!! Totally healed just very very tight.
3 light sets of 8. Just enough weight for some resistance

Calve raises
45 lbs 4 x 12

Overall it was a good workout. Friday i will be doing adductors and abductors, leg extensions, V Rack Squats and Bulgarian split squats.

Fucking A! I am glad I let that pull fully heal. I didn’t rush it, I do have to work back into doing intense legs, but I am healthy, and will not injure it again.
 
MarkNV said:
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
Click to expand...
@MarkNV love seeing the amrap. Really forces the blood into the muscle
 
MarkNV said:
That is what I listened to this morning.
It was a good one
It is one that I will listen to again
Click to expand...
It was a good podcast but in the end some internet issues for @BeMe but overall good info.
MarkNV said:
Wednesday Afternoon 1430 hours
30 minutes cardio before trainer session

We did legs today. We hit where I had that pull. Boy oh boy, this has been an experience for sure.

We opened with a modified RDL used as a stretch,
Took backward steps, and doing a small hinge on every step, alternating legs and stretching out that hammy.
And then easy 3/4 RDLs with a 50 lb kettlebell.
Repeated 3 times x 8

Legs presses
Only 90 lbs plus the sled. I had my feet at the bottom of the push plate, heels together with toes pointed out. I was able to get really deep and push to a full extension without any pain in that booty, 3 sets with 12 reps, it burned and the stretch felt really good.

Body weight squats
Heels elevated on a plate, was able to sink down really deep and had no pain.
4 sets of 15

Standing hamstring curls
This was tough on the pulled glute, but it was manageable!! Totally healed just very very tight.
3 light sets of 8. Just enough weight for some resistance

Calve raises
45 lbs 4 x 12

Overall it was a good workout. Friday i will be doing adductors and abductors, leg extensions, V Rack Squats and Bulgarian split squats.

Fucking A! I am glad I let that pull fully heal. I didn’t rush it, I do have to work back into doing intense legs, but I am healthy, and will not injure it again.
Click to expand...
Leg day si a good day, you feel you healed now?
 
LevButlerov said:
It was a good podcast but in the end some internet issues for @BeMe but overall good info.

Leg day si a good day, you feel you healed now?
Click to expand...
I feel really good. The hamstring and glute were responsive, very very stiff, but did well for being targeted for the first time in a very long while.
I have been slowly working towards today, I have been working around it, sticking to quads and calves and just moving my legs
 
MarkNV said:
I feel really good. The hamstring and glute were responsive, very very stiff, but did well for being targeted for the first time in a very long while.
I have been slowly working towards today, I have been working around it, sticking to quads and calves and just moving my legs
Click to expand...
Slow and steady wins the race :D
 
Thursday morning 0136
On treadmill for 30 minutes warming up, hoping for a new podcast this morning.

Today is Back and Bi’s
We will be rowing today 😂

Medium wide pulldowns/strait arm lat pushdowns
Warm up 50kg/30lb x 15
70kg/30lb x 12
80kg/30lb x 8
90kg/30lb x 6 to 8

Seated rows
Warm up 80lbs x 15
120lbs x 12
140lbs x 8
160lbs x 6 or what I can het

Single arm chest supported cable rows
Warm up 25kg x 15
35kg x 12
42.5kg x 2 x 10


Dumbbell rows
65lb x 3 x 10


BI’s

Super set
Dumbbbell curls/hammer curls
20lbs 3 x 12

Seated Seated cable curls
12.5kg x 3 x 10 to 15

Standing Straight bar cable curls
35kg x 10
42.5kg x 8 to 10
50 kg amrap

Preacher machine
70lbs 10 to 12
75lbs 10 to 12
80lbs 8 to 10
Drop to
40lbs AMRAP

More cardio!!
30 more minutes
 
MarkNV said:
@LevButlerov do you think i could have reduced it to just 3 movements for back and 3 for Bi’s? Maybe replace those sets with some planks or some kind of core work?
Click to expand...
It's possible I think you should do core 50% of the time actually.
 
MarkNV said:
Thursday morning 0136
On treadmill for 30 minutes warming up, hoping for a new podcast this morning.

Today is Back and Bi’s
We will be rowing today 😂

Medium wide pulldowns/strait arm lat pushdowns
Warm up 50kg/30lb x 15
70kg/30lb x 12
80kg/30lb x 8
90kg/30lb x 6 to 8

Seated rows
Warm up 80lbs x 15
120lbs x 12
140lbs x 8
160lbs x 6 or what I can het

Single arm chest supported cable rows
Warm up 25kg x 15
35kg x 12
42.5kg x 2 x 10


Dumbbell rows
65lb x 3 x 10


BI’s

Super set
Dumbbbell curls/hammer curls
20lbs 3 x 12

Seated Seated cable curls
12.5kg x 3 x 10 to 15

Standing Straight bar cable curls
35kg x 10
42.5kg x 8 to 10
50 kg amrap

Preacher machine
70lbs 10 to 12
75lbs 10 to 12
80lbs 8 to 10
Drop to
40lbs AMRAP

More cardio!!
30 more minutes
Click to expand...
It's a good day but I think pull ups can use a boost :D
 
LevButlerov said:
It's possible I think you should do core 50% of the time actually.
Click to expand...
I am starting to lean that way in my thinking more and more. When I see the trainer, the first 20 minutes is always core, and the lifts are way more focused. And it makes a huge difference in the fat loss.

We have a weight assisted pull up machine in the gym , and I love it, my shoulder doesn’t love it as much as my head loves it. I guess I shy away from it because it takes so many painful warm up sets before my shoulder will let go enough to really get a good stretch at the bottom. I still throw them in on occasion though
 
MarkNV said:
None. All Swedish and Norwegian...Viking, I don't like little tiny shanks, I prefer big ass battle axes haha

My Ex Wife was a total battle axe, I could swing her by her ankles and that sharp ass tongue of hers would slice up anything in her path. Fucking Vile
Click to expand...
bro viking pretty hardcore. especially they way ya'll run around with those horns on your heads and blow into that long horn
 
BodyMonster34 said:
bro viking pretty hardcore. especially they way ya'll run around with those horns on your heads and blow into that long horn
Click to expand...
Pillaging plundering and taking all the good women!! Jumping off the bow of boats swinging battle axes, all good fun
 
MarkNV said:
Pillaging plundering and taking all the good women!! Jumping off the bow of boats swinging battle axes, all good fun
Click to expand...
bro ya'll kill lots of buffalo in usa when ya'll came over. those buffalo belong to native tribes only. should not touch them. you even killed white buffalo that sacred
 
MarkNV said:
I am starting to lean that way in my thinking more and more. When I see the trainer, the first 20 minutes is always core, and the lifts are way more focused. And it makes a huge difference in the fat loss.

We have a weight assisted pull up machine in the gym , and I love it, my shoulder doesn’t love it as much as my head loves it. I guess I shy away from it because it takes so many painful warm up sets before my shoulder will let go enough to really get a good stretch at the bottom. I still throw them in on occasion though
Click to expand...
Core is the big thing, core pull ups push ups the mix really working what you feel :D
 
MarkNV said:
I eat buffalo and I wasn’t alive when all that happened.
Click to expand...
bro my people been in america since earth created 600 years ago.
 
MarkNV said:
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
Click to expand...
Great arm workout right here
 
Good morning!!
Friday morning 0100
Going in for cardio and some shoulders…easy shoulders.

45 minutes of cardio
Shrugs
50 x 12
55 x 12
60 x 12
65 x 12

Chest supported shrugs using easy curl bar with a wide grip

75lbs 3 x AMRAP

Rear delt cables/ facepulls superset
17.5kg/30lbs 3 x 12 to 15

Thats is folks, until this afternoon, then I have second leg day of the week with the trainer

Have a great day everyone and a great weekend!!
 
MarkNV said:
Mine didn’t get here until right after WWI
Click to expand...
bro yeah ya'll stole my land then. we used to own all of east texas. they took it all from us and killed all the buffalo's
 
BodyMonster34 said:
bro yeah ya'll stole my land then. we used to own all of east texas. they took it all from us and killed all the buffalo's
Click to expand...
Lol They took texas long before my viking kin came here. Was there Tatonka in Texas? I thought longhorn was the native cattle,
I think my ex was a longhorn in a previous life, with an ass the size of hers, she had to have been.
 
Friday Afternoon trainer session
1450 hours, got here 40 minutes early to get more cardio

Legs
Today
Open with 20 minutes of core amd mobility

Supset
Abductor/Adductor machine
150 each machine 3 x 10 to 15

V rack squat machine

90lbs x 12
140lbs 3 x 8
Oh fuck the gkute HELLO G!! Im still here!!
Hahaha

Bulgarian split squat
3 x 10 each side no weight

Leg extensions
Drop sets for the end burn

Started on 140 amrap and dropped a plat allllll the down!!! X 2

DONE!!
 
MarkNV said:
Good morning!!
Friday morning 0100
Going in for cardio and some shoulders…easy shoulders.

45 minutes of cardio
Shrugs
50 x 12
55 x 12
60 x 12
65 x 12

Chest supported shrugs using easy curl bar with a wide grip

75lbs 3 x AMRAP

Rear delt cables/ facepulls superset
17.5kg/30lbs 3 x 12 to 15

Thats is folks, until this afternoon, then I have second leg day of the week with the trainer

Have a great day everyone and a great weekend!!
Click to expand...
Wonderful day :D
MarkNV said:
Friday morning weigh in
239.2
That is 20 lbs down since I started logging.
Click to expand...
LOVE it! EVO family support 20lbs down, you should post weight scale pic.
MarkNV said:
Friday Afternoon trainer session
1450 hours, got here 40 minutes early to get more cardio

Legs
Today
Open with 20 minutes of core amd mobility

Supset
Abductor/Adductor machine
150 each machine 3 x 10 to 15

V rack squat machine

90lbs x 12
140lbs 3 x 8
Oh fuck the gkute HELLO G!! Im still here!!
Hahaha

Bulgarian split squat
3 x 10 each side no weight

Leg extensions
Drop sets for the end burn

Started on 140 amrap and dropped a plat allllll the down!!! X 2

DONE!!
Click to expand...
Good day I like the leg push, you felt the burn I feel it :P
 
MarkNV said:
Good morning!!
Friday morning 0100
Going in for cardio and some shoulders…easy shoulders.

45 minutes of cardio
Shrugs
50 x 12
55 x 12
60 x 12
65 x 12

Chest supported shrugs using easy curl bar with a wide grip

75lbs 3 x AMRAP

Rear delt cables/ facepulls superset
17.5kg/30lbs 3 x 12 to 15

Thats is folks, until this afternoon, then I have second leg day of the week with the trainer

Have a great day everyone and a great weekend!!
Click to expand...
nice man. good dedication to cardio. 45 minutes is legit @MarkNV
 
MarkNV said:
Lol They took texas long before my viking kin came here. Was there Tatonka in Texas? I thought longhorn was the native cattle,
I think my ex was a longhorn in a previous life, with an ass the size of hers, she had to have been.
Click to expand...
bro my wife is bull in her previous life lol
 
Sunday Morning
0130 drive to gym FORGOT EAR PODS!!
Drove home got my ear pods.

15 minutes warm up cardio

Chest
Dumbbell presses
45lbs x 13
50lbs x 10
55lbs x 10

Seated incline cable flys
7.5kg warm up
12.5 kg x 12
17kg x 10
22.5kg x 8 deep stretch burn

Hammer machine flat bench
60lb each side x 12
70lb each side x 10
80lb each side x 8

Low position standing cable flies
17.5kg 3 x 15

Tri”s
Closed fist bench 135 lbs 3 x 10

Striaght bar push downs/kick backs
45kg/20lb 3 x 15 burn

Rope pushdowns/single arm cable pushdowns

30kg/17.5kg 4 x 12

45 minutes cardio
Planks
Wall sits
 
MarkNV said:
Friday morning weigh in
239.2
That is 20 lbs down since I started logging.
Click to expand...
Congratulations. All this Healthy food, you're eating, has paid off.
 
MarkNV said:
Friday morning weigh in
239.2
That is 20 lbs down since I started logging.
Click to expand...
bros 20lbs down is impessive. and more important you healthier and more light. i bet you feel more energy too @MarkNV
 
I mislabled
Yesterday as Sunday
Today is Sunday and that men Back and Bi’s

Back

Assisted pullup
I had the weight set at 150
2 x 12 the shoulder was screaming so on the very last rep, I just used the offset weight to dead hang. Oh boy

Two pulley pulldown
50kg warm ups…..

60kg 12 to 15
70kg 10 to 12
80kg 8 to 10

Seated rows 80lb warm up
Wide grip
120 x 12
140 x 10
160 x 8

Chest supported single arm xae
Row
30kg x 12
35kg x 12
42.5 amrap

Bi’s Incline cable curls
7.5kg warms
17.5kg 2 x 10
22.5kg x 6

Dumbbell curls/hammer curl super set

20lb x 12
25lb x10
30 x 6

Straight bar cable curls
30 kg x 12
35kg x 12
42.5 kg x 6

Dumbbell Concentration curl
25 x AMRAP
 
MarkNV said:
I started Reta today. I started with 2mg.
Lets see how this goes. I have had great results with tirz
Click to expand...
Retatrutide usually less sides than tirzepatide, lets see how you feel :D @MarkNV
 
MarkNV said:
I will definitely log how my body reacts. I am hoping it will kinda piggyback off the tirz in my system and it won’t take as long to get working
Click to expand...
I think you will like retatrutide more, it's smoother :D
 
Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour
 
Last edited:
MarkNV said:
Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour
Click to expand...
your training is good thats why you feel good, not overtraining and really eating well i am subbed to pic of the day
MarkNV said:
The morning workout was good. I felt strong, well as strong as the shoulder will allow. I do, very carefully, take it to the edge.
Click to expand...
 
MarkNV said:
Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour
Click to expand...
About the same for me in steps
 
Mobster said:
About the same for me in steps
Click to expand...
Its the best place to be for steps and seems to work well!! I have a place here, kind of like the place where you like to get your steps in and take pictures, it is great on weekends. It is a huge wilderness sanctuary on the river here in the desert and it makes it nice to hike. We have the Sierra Nevada mountains as well. No better hiking than that. It makes cardio nice
 
MarkNV said:
Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour
Click to expand...
this is an amazing hammer strength workout. the triceps and the rope pushdowns look perfect. keep up the good work @MarkNV
 
stevesmi said:
this is an amazing hammer strength workout. the triceps and the rope pushdowns look perfect. keep up the good work @MarkNV
Click to expand...
Thanks Steve!!
Hey man, great Youtube podcast this morning.
I share the Spotify and YouTube episodes with a couple of friends, I always ask them to give them a like.
 
MarkNV said:
Thanks Steve!!
Hey man, great Youtube podcast this morning.
I share the Spotify and YouTube episodes with a couple of friends, I always ask them to give them a like.
Click to expand...
thanks man! @Mobster and I appreciate you guys support glad we can make a difference
 
MarkNV said:
Its the best place to be for steps and seems to work well!! I have a place here, kind of like the place where you like to get your steps in and take pictures, it is great on weekends. It is a huge wilderness sanctuary on the river here in the desert and it makes it nice to hike. We have the Sierra Nevada mountains as well. No better hiking than that. It makes cardio nice
Click to expand...
Same. My first batch of steps I got a SparrowHawk photo
 
MarkNV said:
Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour
Click to expand...
bro you pumping it nice. 1 hour of cardio not bad in afternoon. i like to push cardio early @MarkNV
 
BodyMonster34 said:
bro you pumping it nice. 1 hour of cardio not bad in afternoon. i like to push cardio early @MarkNV
Click to expand...
I was tired as hell in the morning, I made myself show up and that is when I decided to go back in the afternoon.
I did an hour of cardio this morning, and have a leg session with my trainer this afternoon.
I will get in another 30 minutes of cardio for a warm up.

Be careful shanking @Mobster, he might grab a hold of you and slap you on that leg press machine and press you through the ceiling, even with a shank hanging out his head!!
 
MarkNV said:
Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour
Click to expand...
great job on this again. very nice training. @MarkNV thats what we like to see!
 
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