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Approved Log Fat loss cycle Log

MarkNV said:
That's right @stevesmi ! I raised two wonderful Stepsons, and I made it an intentional thing to not be to them what I had experienced. I did what I could to not perpetuate that cycle! Thank you Steve!
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yes i will admit i briefly continued the cycle a bit when i was a teacher and uncle. but i quickly realized that that strategy was way way way less effective. they will grativate to you so much better when you earn their respect with your lifestyle and knowledge by showing them how to be a man vs. beating it out of them or being assholes. they will seek your advice on things and look up to you

they used to have that show 'scared straight' where they would put bad kids in jail to 'scare them straight'.. well years later they realized those kids ended up being WORSE via that program lol. imagine that. putting kids into a bad environment and expecting a different result. they also had a program called DARE where a cop would go to our schools and teach out about drugs. i went through it in as a kid and i thought it was dumb as a kid and dumb as a teacher, well turns out kids who learned about drugs ended up more likely to do drugs! crazy concept!! turns out putting kids in a loving and nuturing environment turns kids into good adults. treating them like wild animals they end up being wild animals as adults! we are products of our environments. put a fish into a bowl with dirty water it will be sick, put a fish in clean water it will be healthy. can't be any simpler
 
stevesmi said:
yes i will admit i briefly continued the cycle a bit when i was a teacher and uncle. but i quickly realized that that strategy was way way way less effective. they will grativate to you so much better when you earn their respect with your lifestyle and knowledge by showing them how to be a man vs. beating it out of them or being assholes. they will seek your advice on things and look up to you

they used to have that show 'scared straight' where they would put bad kids in jail to 'scare them straight'.. well years later they realized those kids ended up being WORSE via that program lol. imagine that. putting kids into a bad environment and expecting a different result. they also had a program called DARE where a cop would go to our schools and teach out about drugs. i went through it in as a kid and i thought it was dumb as a kid and dumb as a teacher, well turns out kids who learned about drugs ended up more likely to do drugs! crazy concept!! turns out putting kids in a loving and nuturing environment turns kids into good adults. treating them like wild animals they end up being wild animals as adults! we are products of our environments. put a fish into a bowl with dirty water it will be sick, put a fish in clean water it will be healthy. can't be any simpler
Click to expand...
Pretty amazing what reinforcement does to a child's behavior good or bad. I love your analogy at the end. I worked at a youth placement facility for a time in my late 20’s, we used positive reinforcement to encourage good behavior, lots of it, huge kindness and swift consequences for bad..push ups, jumping jacks, losing a day earned, and then moving on from it without a word. While going through training, the professor used your fish in dirty or clean water analogy!!
Bottom line, if you beat a kid or only give reinforcement for bad behavior then, it will teach that kid to seek attention using that bad behavior but if you totally cover that kid in love and atta boys for good behavior, then eventually they will learn that good behavior will get more and better attention and that will be how they act.
That is totally the fish in dirty or clean water and either being healthy or living half dead.

Forgiveness is power and kindness and positivity will unlock the universe
 
MarkNV said:
Pretty amazing what reinforcement does to a child's behavior good or bad. I love your analogy at the end. I worked at a youth placement facility for a time in my late 20’s, we used positive reinforcement to encourage good behavior, lots of it, huge kindness and swift consequences for bad..push ups, jumping jacks, losing a day earned, and then moving on from it without a word. While going through training, the professor used your fish in dirty or clean water analogy!!
Bottom line, if you beat a kid or only give reinforcement for bad behavior then, it will teach that kid to seek attention using that bad behavior but if you totally cover that kid in love and atta boys for good behavior, then eventually they will learn that good behavior will get more and better attention and that will be how they act.
That is totally the fish in dirty or clean water and either being healthy or living half dead.

Forgiveness is power and kindness and positivity will unlock the universe
Click to expand...
yep and as a teacher i could tell meeting the kids parents who was destined to end up in prison and who wasn't. the kids with no dads, the kids with asshole dads= more likely for prison.
 
FRIDAY MORNING BOYS and GIRLS!! Yay!!

Okay went in for a bit and did some cardio.

Will be seeing the Trainer today at 0700 hours for legs and light shoulders and she will work me through some core. I will get a few minutes of cardio before the session and will log the workout
I will be doing this workout fasted because I won’t eat until 1000 hours.

@LevButlerov I weighed in at 245.00, it is coming back down and it feels like I am a little more muscular. I don’t know where that weird weight gain came from, but I have shed a lot of water in the last several days. I did cook up some really high protein soups, I am thinking that I used a bit to much sodium and I retained water. I have been so clean that I am thinking the body didn’t like the sodium….I love salt!!! Live and learn!!!

LFG!!!!
 
LevButlerov said:
The waking up was crazy, I'd get drunk and drink more and more then blackout then on the street and its a day later but I'm laying on a bench or side walk, like a bad movie but I was living it lol :P @MarkNV
I've been sober for many many years now, dry :D minus nicotine gum here and there.
EVO family is my addiction and LOVE now :D
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Wow @LevButlerov that is intense! I can honestly say, that as painful as everything was, I have zero regrets, I forgave myself and used everything to shape who I am today.
It is weird deal, I will reach my hand out to help anybody that needs it and asks for it, I will help anybody with all my efforts to get the resources they need to get well….until the excuses start. And then I will just turn it off. I hate hearing “I Can’t” or “I was going to, BUT” or the one that gets me deep…”It is their fault”. Nope nope nope

The gym, eating properly and surrounding ourselves with other people who get it and are always searching for a way to be better for themselves is the best addiction known to man….well, A nice warm woman keeping me cozy at night is a pretty good addiction too!!
 
Hey there !!!
Friday morning 0615
45 minutes cardio
Core and mobility 15 minutes

Legs.
This was different. The trainer beat the shit outta my legs with just 4 simple movements to failure

Medial Glute cable kickbacks
Each leg
12.5kg x 15
17.5kg x 15

Cable mule kicks holy FUCK!!
Each leg
17.5kg x 15
22.5kg x failure
27.5kg x amrap…wasn’t very many

Elevated heel goblet squats/walking lunges
Deeeeeep squat
30lbs x 15/20 walking lunges
35lbs x 15/20 walking lunges
40lbs x amrap/20 lunges
45lbs x amrap/drop to body weight heel elevated squats X Amrap

Done!

It looks simple on paper, but I almost threw up in the parking lot!!
 
MarkNV said:
@LevButlerov this is what I am going to do, eating hours start at 1000 hours and finish at 1600 hours. Not too early not too late. I am going to be full, but that is okay, I will figure out how to get the food down and get the protein up in that little window.
I was privileged to talk with @stevesmi and @Mobster the other day. I came away more motivated than ever to blast this ship off into a high velocity orbit…so to speak. I could have talked for another two hours.
I am going to share some shit here. @HarleyGuy , thank you for encouraging this.

My mother took up with a man after her and father divorced, at first he seemed like an okay guy. I was 6 and didn’t know the difference.
After he was fully imbedded in our lives, he changed. He was violent, and very emotionally abusive to my sister and I. I played baseball and soccer at a young age and learned fast that I had to lie about being on a team, because that man considered those sports as “Sissy Sports”, so he would refer to me as Sissy, faggot, pussy boy ect ect ect…
My father would sign me up, but since he lived a ways away, I had to get myself to and from practices and games….without the stepdad knowing about it. I had to fucking sneak around as a 6 through 14 year old. And if I got caught, well, I would get the holy hell slapped outta me.
I eventually stopped playing, but in 6 grade, I signed my moms name on a permission slip for wrestling and went on to wrestle for 6 years. I never said a word about, mom never knew I wrestled until I was a sophomore in high school. She only came to one meet.
Thank god by that time she had divorced and remarried a really good man, poor bastard wasn’t ready for what I had to give though. I apologized to him later in life after I had dealt with a lot of damage from mom’s second husband.
That man made me fight the kids in the neighborhood, my friends, and if I didn't win….well, oh boy.
He created a monster in me. For a lot of years, I was that “sudden discharge guy” someone would say something or look at me funny , and I would immediately go off and do whatever I could, to literally destroy them. I wasn’t a nice person.
After my run in with crystal meth, and my soul was at it’s lowest point, I dealt with this, and it was painful. I turned that raging anger and hatred that I felt for another human being into a positive powerful force that drove me forward with a blind determination and an attitude that could not be stopped. It helped me to survive detox, rebuilding, living in my fucking jeep wrangler…I am 6’1”…not much room in that jeep, and becoming a human being again.
I was able to actually share and be kind and I realized that I was a good kid who was a victim of circumstance and that I was everything that my first stepfather wasn’t and that is what he tried to destroy what I was. Because he was an unhappy person

Oh wow, I actually put this into words. I am not afraid to admit that I have tears rolling down my face but I feel happy!!!
Thank you @Mobster and @stevesmi and @HarleyGuy and @ Noah

Remember everyone, WE MATTER!!
I hope everyone has the best day!!!
I know I will for sure!!!
Click to expand...
It's amazing how that resonates with you even at your age. It's going to be stuck with you forever. But I'm glad you're being open about it. It really sucks. My uncle used to abuse me when I was younger. He used to touch me in places I didn't like. @MarkNV
 
2Thick said:
It's amazing how that resonates with you even at your age. It's going to be stuck with you forever. But I'm glad you're being open about it. It really sucks. My uncle used to abuse me when I was younger. He used to touch me in places I didn't like. @MarkNV
Click to expand...
@2Thick Bro!! That is horrible. Adults that touch children are the worst of the worst, especially a family member!! I can’t imagine the confusion that caused!!
 
Breakfast
Eggs
Ground beef
Sweet potato
Broccoli
Pico
Guac
 

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MarkNV said:
@LevButlerov this is what I am going to do, eating hours start at 1000 hours and finish at 1600 hours. Not too early not too late. I am going to be full, but that is okay, I will figure out how to get the food down and get the protein up in that little window.
I was privileged to talk with @stevesmi and @Mobster the other day. I came away more motivated than ever to blast this ship off into a high velocity orbit…so to speak. I could have talked for another two hours.
I am going to share some shit here. @HarleyGuy , thank you for encouraging this.

My mother took up with a man after her and father divorced, at first he seemed like an okay guy. I was 6 and didn’t know the difference.
After he was fully imbedded in our lives, he changed. He was violent, and very emotionally abusive to my sister and I. I played baseball and soccer at a young age and learned fast that I had to lie about being on a team, because that man considered those sports as “Sissy Sports”, so he would refer to me as Sissy, faggot, pussy boy ect ect ect…
My father would sign me up, but since he lived a ways away, I had to get myself to and from practices and games….without the stepdad knowing about it. I had to fucking sneak around as a 6 through 14 year old. And if I got caught, well, I would get the holy hell slapped outta me.
I eventually stopped playing, but in 6 grade, I signed my moms name on a permission slip for wrestling and went on to wrestle for 6 years. I never said a word about, mom never knew I wrestled until I was a sophomore in high school. She only came to one meet.
Thank god by that time she had divorced and remarried a really good man, poor bastard wasn’t ready for what I had to give though. I apologized to him later in life after I had dealt with a lot of damage from mom’s second husband.
That man made me fight the kids in the neighborhood, my friends, and if I didn't win….well, oh boy.
He created a monster in me. For a lot of years, I was that “sudden discharge guy” someone would say something or look at me funny , and I would immediately go off and do whatever I could, to literally destroy them. I wasn’t a nice person.
After my run in with crystal meth, and my soul was at it’s lowest point, I dealt with this, and it was painful. I turned that raging anger and hatred that I felt for another human being into a positive powerful force that drove me forward with a blind determination and an attitude that could not be stopped. It helped me to survive detox, rebuilding, living in my fucking jeep wrangler…I am 6’1”…not much room in that jeep, and becoming a human being again.
I was able to actually share and be kind and I realized that I was a good kid who was a victim of circumstance and that I was everything that my first stepfather wasn’t and that is what he tried to destroy what I was. Because he was an unhappy person

Oh wow, I actually put this into words. I am not afraid to admit that I have tears rolling down my face but I feel happy!!!
Thank you @Mobster and @stevesmi and @HarleyGuy and @ Noah

Remember everyone, WE MATTER!!
I hope everyone has the best day!!!
I know I will for sure!!!
Click to expand...
thanks for sharing this. when i was young my parents took me to a place they send gay kids to make them straight. @MarkNV this place locked me in a cage and gave me a bucket to go to the bathroom in and they tortured me for 3 weeks straight cause they thought i was gay. i will never forgive my parents for that.
 
MarkNV said:
Breakfast 1000 hours
Eggs
Chicken
Seeet potato
Diced peppers,
OUT OF CHOLULA!!! Damn it!!!
Click to expand...
@MarkNV bros i bought up all the cholula in your town ha! now i gonna sell it back to you 3x the price. :)
 
Ulter said:
thanks for sharing this. when i was young my parents took me to a place they send gay kids to make them straight. @MarkNV this place locked me in a cage and gave me a bucket to go to the bathroom in and they tortured me for 3 weeks straight cause they thought i was gay. i will never forgive my parents for that.
Click to expand...
WTF!! Your parents put you in a conversion camp? Bro, I am so sorry. That is cruel shit. You are a survivor and that makes you a badass, gay or not, you survived!! Respect
 
MarkNV said:
@LevButlerov this is what I am going to do, eating hours start at 1000 hours and finish at 1600 hours. Not too early not too late. I am going to be full, but that is okay, I will figure out how to get the food down and get the protein up in that little window.
I was privileged to talk with @stevesmi and @Mobster the other day. I came away more motivated than ever to blast this ship off into a high velocity orbit…so to speak. I could have talked for another two hours.
I am going to share some shit here. @HarleyGuy , thank you for encouraging this.

My mother took up with a man after her and father divorced, at first he seemed like an okay guy. I was 6 and didn’t know the difference.
After he was fully imbedded in our lives, he changed. He was violent, and very emotionally abusive to my sister and I. I played baseball and soccer at a young age and learned fast that I had to lie about being on a team, because that man considered those sports as “Sissy Sports”, so he would refer to me as Sissy, faggot, pussy boy ect ect ect…
My father would sign me up, but since he lived a ways away, I had to get myself to and from practices and games….without the stepdad knowing about it. I had to fucking sneak around as a 6 through 14 year old. And if I got caught, well, I would get the holy hell slapped outta me.
I eventually stopped playing, but in 6 grade, I signed my moms name on a permission slip for wrestling and went on to wrestle for 6 years. I never said a word about, mom never knew I wrestled until I was a sophomore in high school. She only came to one meet.
Thank god by that time she had divorced and remarried a really good man, poor bastard wasn’t ready for what I had to give though. I apologized to him later in life after I had dealt with a lot of damage from mom’s second husband.
That man made me fight the kids in the neighborhood, my friends, and if I didn't win….well, oh boy.
He created a monster in me. For a lot of years, I was that “sudden discharge guy” someone would say something or look at me funny , and I would immediately go off and do whatever I could, to literally destroy them. I wasn’t a nice person.
After my run in with crystal meth, and my soul was at it’s lowest point, I dealt with this, and it was painful. I turned that raging anger and hatred that I felt for another human being into a positive powerful force that drove me forward with a blind determination and an attitude that could not be stopped. It helped me to survive detox, rebuilding, living in my fucking jeep wrangler…I am 6’1”…not much room in that jeep, and becoming a human being again.
I was able to actually share and be kind and I realized that I was a good kid who was a victim of circumstance and that I was everything that my first stepfather wasn’t and that is what he tried to destroy what I was. Because he was an unhappy person

Oh wow, I actually put this into words. I am not afraid to admit that I have tears rolling down my face but I feel happy!!!
Thank you @Mobster and @stevesmi and @HarleyGuy and @ Noah

Remember everyone, WE MATTER!!
I hope everyone has the best day!!!
I know I will for sure!!!
Click to expand...
This was heavy brother, but we can clearly see what you have made of yourself through these difficult times. You have shown yourself what your capable of and i know it inspires others here on evo and im sure the same to people around you also.

Keep being you brother im glad we we able to cross paths in whatever way 🤜🏼🤛🏼
 
MarkNV said:
Wow @LevButlerov that is intense! I can honestly say, that as painful as everything was, I have zero regrets, I forgave myself and used everything to shape who I am today.
It is weird deal, I will reach my hand out to help anybody that needs it and asks for it, I will help anybody with all my efforts to get the resources they need to get well….until the excuses start. And then I will just turn it off. I hate hearing “I Can’t” or “I was going to, BUT” or the one that gets me deep…”It is their fault”. Nope nope nope

The gym, eating properly and surrounding ourselves with other people who get it and are always searching for a way to be better for themselves is the best addiction known to man….well, A nice warm woman keeping me cozy at night is a pretty good addiction too!!
Click to expand...
You turned all that pain into something solid and the way you cut off excuses shows why you rebuilt yourself the way you did. :D Surrounding yourself with people who push forward and keeping the gym and structure as your anchor is exactly why you keep growing. @MarkNV
I love the EVO family and it changed my life, I hope to change others my EVO brother :D
 
LevButlerov said:
You turned all that pain into something solid and the way you cut off excuses shows why you rebuilt yourself the way you did. :D Surrounding yourself with people who push forward and keeping the gym and structure as your anchor is exactly why you keep growing. @MarkNV
I love the EVO family and it changed my life, I hope to change others my EVO brother :D
Click to expand...
Well said brother, evo provides so many and makes me happy to see everyone wanting to give some back and help the next person. Massive love for eveo and huge respect for you brother putting in endless time and effort to help and bring everyone up🤜🏼🤛🏼🔥
 
MarkNV said:
FRIDAY MORNING BOYS and GIRLS!! Yay!!

Okay went in for a bit and did some cardio.

Will be seeing the Trainer today at 0700 hours for legs and light shoulders and she will work me through some core. I will get a few minutes of cardio before the session and will log the workout
I will be doing this workout fasted because I won’t eat until 1000 hours.

@LevButlerov I weighed in at 245.00, it is coming back down and it feels like I am a little more muscular. I don’t know where that weird weight gain came from, but I have shed a lot of water in the last several days. I did cook up some really high protein soups, I am thinking that I used a bit to much sodium and I retained water. I have been so clean that I am thinking the body didn’t like the sodium….I love salt!!! Live and learn!!!

LFG!!!!
Click to expand...
Weight coming back to 245 with water dropping like that is normal and it sounds like you tightened things up fast. :D @MarkNV
Fasted legs with the trainer will hit hard so keep loads controlled and push clean sets then get your protein in!
 
LevButlerov said:
You turned all that pain into something solid and the way you cut off excuses shows why you rebuilt yourself the way you did. :D Surrounding yourself with people who push forward and keeping the gym and structure as your anchor is exactly why you keep growing. @MarkNV
I love the EVO family and it changed my life, I hope to change others my EVO brother :D
Click to expand...
You are totally changing lives!!
 
Allupfromhere said:
This was heavy brother, but we can clearly see what you have made of yourself through these difficult times. You have shown yourself what your capable of and i know it inspires others here on evo and im sure the same to people around you also.

Keep being you brother im glad we we able to cross paths in whatever way 🤜🏼🤛🏼
Click to expand...
Thank you bro!!
 
MarkNV said:
I was able to actually share and be kind and I realized that I was a good kid who was a victim of circumstance and that I was everything that my first stepfather wasn’t and that is what he tried to destroy what I was. Because he was an unhappy person

Oh wow, I actually put this into words. I am not afraid to admit that I have tears rolling down my face but I feel happy!!!
Click to expand...

That's fucking amazing bro, well done. It's not easy, especially as men to talk about these things but we have to change that and it takes courageous guys doing what you just did to change that. The impact is so profound that I hear weird shit at AA meetings all the time like "I'm grateful to be an alcoholic" and at first I didn't get it. But why they say that is because it was their alcoholism that forced them to the point that they atcually had to deal with their childhood, any tramas, whatever it was, to open up to others, to put their ego aside and accept help from others, to find the courage to talk openly about their demons, feelings, etc...

You're doing really good bro. I can tell you're getting some of the same benefits from Evo as I am. I feel so happy in general, a feel secure in that even though my life is still pretty up and down, I'm on the right path and headed in r right direction, and I feel that, not just think I should feel it.
 
vanlife_gymbum said:
That's fucking amazing bro, well done. It's not easy, especially as men to talk about these things but we have to change that and it takes courageous guys doing what you just did to change that. The impact is so profound that I hear weird shit at AA meetings all the time like "I'm grateful to be an alcoholic" and at first I didn't get it. But why they say that is because it was their alcoholism that forced them to the point that they atcually had to deal with their childhood, any tramas, whatever it was, to open up to others, to put their ego aside and accept help from others, to find the courage to talk openly about their demons, feelings, etc...

You're doing really good bro. I can tell you're getting some of the same benefits from Evo as I am. I feel so happy in general, a feel secure in that even though my life is still pretty up and down, I'm on the right path and headed in r right direction, and I feel that, not just think I should feel it.
Click to expand...
Thank you!! @vanlife_gymbum
I love your attitude brother!! Mastering the ego and putting it aside is no small task and neither is developing trust, and you recognize that !! That makes you a rare human being!
I listened to your interview and I heard a person that is driven by pure intention, our lives will always be up and down, but you have learned to ride it like a favorite rollercoaster and I love that!!
 
MarkNV said:
Thank you!! @vanlife_gymbum
I love your attitude brother!! Mastering the ego and putting it aside is no small task and neither is developing trust, and you recognize that !! That makes you a rare human being!
I listened to your interview and I heard a person that is driven by pure intention, our lives will always be up and down, but you have learned to ride it like a favorite rollercoaster and I love that!!
Click to expand...

Thanks brother - I appreciate that :) and feel free to reach out any time if you need to talk or just want to shoot the shit :)
 
MarkNV said:
WTF!! Your parents put you in a conversion camp? Bro, I am so sorry. That is cruel shit. You are a survivor and that makes you a badass, gay or not, you survived!! Respect
Click to expand...
yeah exactly that is what it was. the kid next to me in the cage became a good friend throughout. the smell was awful going through that
 
Dinner
Triple scoop strawberry whey
Ulter said:
yeah exactly that is what it was. the kid next to me in the cage became a good friend throughout. the smell was awful going through that
Click to expand...
no words brother
 

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Holy crap I am sore 😂😂😂
I love this shit. I am going to switch up my split. 2 days on 1 day off, 3 days on 1 day just cardio. I got back from the East Coast 2 weeks ago, and I have gone balls to the wall ever since, hell, even when I was gone. I may try this split for a month. @LevButlerov suggested that I go time restricted eating, 6 hour window. It was a tough adjustment. But for several days now, I have managed over 200g protein a day. About 1800 to 2000 calories, the deficit seems to work well at those numbers. Damn, getting the calories and protein is tough, at only 6 hours, I get really full. But I am finding that I still feel really empty in the mornings and I like that feeling!!
I am hoping with this new split, the calorie deficit will be easier to manage
 
MarkNV said:
Holy crap I am sore 😂😂😂
I love this shit. I am going to switch up my split. 2 days on 1 day off, 3 days on 1 day just cardio. I got back from the East Coast 2 weeks ago, and I have gone balls to the wall ever since, hell, even when I was gone. I may try this split for a month. @LevButlerov suggested that I go time restricted eating, 6 hour window. It was a tough adjustment. But for several days now, I have managed over 200g protein a day. About 1800 to 2000 calories, the deficit seems to work well at those numbers. Damn, getting the calories and protein is tough, at only 6 hours, I get really full. But I am finding that I still feel really empty in the mornings and I like that feeling!!
I am hoping with this new split, the calorie deficit will be easier to manage
Click to expand...
You training beast mode :D @MarkNV
and thats good to get the IF going in 6 hours, add applie cider vinegar end of feeding to help digestion :D

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
 
MarkNV said:
Holy crap I am sore 😂😂😂
I love this shit. I am going to switch up my split. 2 days on 1 day off, 3 days on 1 day just cardio. I got back from the East Coast 2 weeks ago, and I have gone balls to the wall ever since, hell, even when I was gone. I may try this split for a month. @LevButlerov suggested that I go time restricted eating, 6 hour window. It was a tough adjustment. But for several days now, I have managed over 200g protein a day. About 1800 to 2000 calories, the deficit seems to work well at those numbers. Damn, getting the calories and protein is tough, at only 6 hours, I get really full. But I am finding that I still feel really empty in the mornings and I like that feeling!!
I am hoping with this new split, the calorie deficit will be easier to manage
Click to expand...
1800-2000 calories would be a pretty big deficit wouldnt it? be careful not to undereat too
 
Sunday morning 0100

Finishing up 25 minutes cardio

Chest and Tri’s

Hammer strength Incline
130 x 4 x 12 to 15

Hammer strength Flat bench
130lb x 3 x 12 to 15

Cable incline flys

22.5kg x 4 to amrap

Tri’s

Rope pushdowns
35kg 3 x 15 to 20

V-bar push downs/ kickbacks super sets

47.5 kg/20lb x amrap
52.5kg/20lbs x amrap
52.5kg/20lbs x amrap

DB Skull crushers

25lbs x 4 x 12

Done
 
MarkNV said:
Holy crap I am sore 😂😂😂
I love this shit. I am going to switch up my split. 2 days on 1 day off, 3 days on 1 day just cardio. I got back from the East Coast 2 weeks ago, and I have gone balls to the wall ever since, hell, even when I was gone. I may try this split for a month. @LevButlerov suggested that I go time restricted eating, 6 hour window. It was a tough adjustment. But for several days now, I have managed over 200g protein a day. About 1800 to 2000 calories, the deficit seems to work well at those numbers. Damn, getting the calories and protein is tough, at only 6 hours, I get really full. But I am finding that I still feel really empty in the mornings and I like that feeling!!
I am hoping with this new split, the calorie deficit will be easier to manage
Click to expand...
It can take a little for the body to adjust with the bigger volume of food in such a short time frame. The main thing is prioritise your protein first, then your healthy fats for recovery. Whatever your body allows you to comfortably consume after that fill with carbs. Can slowly and more carbs as your body adjusts and allows. But dont force yourself to eat untill your sick you will just stuff up your digestion.

I was the same late last year when i was utilising I.F i started with a 16/8 window and moved to a 18/6. Fibre/psyllium and digest enzymes will be your best friend here. Especially if your foods are higher in fat.
Lean cuts of meat and preferably white will be easier to digest as high saturated fatty foods will linger satiety and make consuming more calories difficult.

Believe me though IF really works brother and can work fast at the start too!

Good luck bro keep us updated so we can help if you hit any hurdles 🤜🏼🤛🏼
 
Allupfromhere said:
It can take a little for the body to adjust with the bigger volume of food in such a short time frame. The main thing is prioritise your protein first, then your healthy fats for recovery. Whatever your body allows you to comfortably consume after that fill with carbs. Can slowly and more carbs as your body adjusts and allows. But dont force yourself to eat untill your sick you will just stuff up your digestion.

I was the same late last year when i was utilising I.F i started with a 16/8 window and moved to a 18/6. Fibre/psyllium and digest enzymes will be your best friend here. Especially if your foods are higher in fat.
Lean cuts of meat and preferably white will be easier to digest as high saturated fatty foods will linger satiety and make consuming more calories difficult.

Believe me though IF really works brother and can work fast at the start too!

Good luck bro keep us updated so we can help if you hit any hurdles 🤜🏼🤛🏼
Click to expand...
I absolutely will keep you guys updated!!! I will need all the help I can get!!!
 
MarkNV said:
Hey there !!!
Friday morning 0615
45 minutes cardio
Core and mobility 15 minutes

Legs.
This was different. The trainer beat the shit outta my legs with just 4 simple movements to failure

Medial Glute cable kickbacks
Each leg
12.5kg x 15
17.5kg x 15

Cable mule kicks holy FUCK!!
Each leg
17.5kg x 15
22.5kg x failure
27.5kg x amrap…wasn’t very many

Elevated heel goblet squats/walking lunges
Deeeeeep squat
30lbs x 15/20 walking lunges
35lbs x 15/20 walking lunges
40lbs x amrap/20 lunges
45lbs x amrap/drop to body weight heel elevated squats X Amrap

Done!

It looks simple on paper, but I almost threw up in the parking lot!!
Click to expand...
Your trainer kicked your ass on this one
Love it 💪
 
MarkNV said:
Lunch
Eggs
Ground chicken
Sweet potato
Peppers
Pico
Click to expand...
@MarkNV always good to hear about the hardcore food! that is what we like to see. and the eggs and chicken is amazing
 
2Thick said:
no cholula= no dice ha! i know you like that one @MarkNV maybe order some in bulk and do auto order each month lol
Click to expand...
@2Thick and @ceo I am going crazy without it. I need to make a Costco run!! I will restock. I am getting the shakes and getting a bit grumpy without it!!!
😂😂😂😂😂😂😂😂
 
2Thick said:
they don't sell it online?
Click to expand...
Oh yes, I hate waiting

And sometimes I need to drive into civilization on occasion 😂😂

I live on a Golf Course, but I am still out in the desert. It is great, 40 minute drive west and I am sitting on a beach at Tahoe, 40 minutes South and I am in the middle of the Sierras, I go 5 minutes east, and I am in open desert.
 
MarkNV said:
Breakfast
Eggs
Ground beef
Sweet potato
Peppers
PICO!!
Click to expand...
@MarkNV your meals aren't worth a damn without that cholula sauce! haha. nah looks good. reminds me of my wife's cooking from when we first got married. i miss her ED :(
 
Ulter said:
@MarkNV your meals aren't worth a damn without that cholula sauce! haha. nah looks good. reminds me of my wife's cooking from when we first got married. i miss her ED :(
Click to expand...
That Cholula makes it!! Coscto run this week buddy.

I can imagine you do miss her every day. That is a heart breaking thing that happened brother.
 
MarkNV said:
@LevButlerov this is what I am going to do, eating hours start at 1000 hours and finish at 1600 hours. Not too early not too late. I am going to be full, but that is okay, I will figure out how to get the food down and get the protein up in that little window.
I was privileged to talk with @stevesmi and @Mobster the other day. I came away more motivated than ever to blast this ship off into a high velocity orbit…so to speak. I could have talked for another two hours.
I am going to share some shit here. @HarleyGuy , thank you for encouraging this.

My mother took up with a man after her and father divorced, at first he seemed like an okay guy. I was 6 and didn’t know the difference.
After he was fully imbedded in our lives, he changed. He was violent, and very emotionally abusive to my sister and I. I played baseball and soccer at a young age and learned fast that I had to lie about being on a team, because that man considered those sports as “Sissy Sports”, so he would refer to me as Sissy, faggot, pussy boy ect ect ect…
My father would sign me up, but since he lived a ways away, I had to get myself to and from practices and games….without the stepdad knowing about it. I had to fucking sneak around as a 6 through 14 year old. And if I got caught, well, I would get the holy hell slapped outta me.
I eventually stopped playing, but in 6 grade, I signed my moms name on a permission slip for wrestling and went on to wrestle for 6 years. I never said a word about, mom never knew I wrestled until I was a sophomore in high school. She only came to one meet.
Thank god by that time she had divorced and remarried a really good man, poor bastard wasn’t ready for what I had to give though. I apologized to him later in life after I had dealt with a lot of damage from mom’s second husband.
That man made me fight the kids in the neighborhood, my friends, and if I didn't win….well, oh boy.
He created a monster in me. For a lot of years, I was that “sudden discharge guy” someone would say something or look at me funny , and I would immediately go off and do whatever I could, to literally destroy them. I wasn’t a nice person.
After my run in with crystal meth, and my soul was at it’s lowest point, I dealt with this, and it was painful. I turned that raging anger and hatred that I felt for another human being into a positive powerful force that drove me forward with a blind determination and an attitude that could not be stopped. It helped me to survive detox, rebuilding, living in my fucking jeep wrangler…I am 6’1”…not much room in that jeep, and becoming a human being again.
I was able to actually share and be kind and I realized that I was a good kid who was a victim of circumstance and that I was everything that my first stepfather wasn’t and that is what he tried to destroy what I was. Because he was an unhappy person

Oh wow, I actually put this into words. I am not afraid to admit that I have tears rolling down my face but I feel happy!!!
Thank you @Mobster and @stevesmi and @HarleyGuy and @ Noah

Remember everyone, WE MATTER!!
I hope everyone has the best day!!!
I know I will for sure!!!
Click to expand...
@MarkNV bro it takes a lot of courage to share this.....you've faced a lot.....no kid should suffer but life happens....what important is to overcome and be a good human and set example for others....that you have gracefully done.....proud of you......
 
Tiger Salman Khan said:
@MarkNV bro it takes a lot of courage to share this.....you've faced a lot.....no kid should suffer but life happens....what important is to overcome and be a good human and set example for others....that you have gracefully done.....proud of you......
Click to expand...
Thank you!! That was a really nice thing to say, thank you so much
 
MarkNV said:
I am going on a quest to make protein dense food with perfect carbs and fats that are voluminous but very low in calories, or as low as I can make it.
I love food, but I love getting leaner even more
Click to expand...
quest accepted :D
 
Monday 0145
Back and Bi’s , cardio core

25 minutes cardio
Planks, lateral and standard 4 x 45 seconds squeeeeeeeezinnnng hard 😂😂😂

Double pulley wide grip pulldowns/standing lat prayers super set
50kg/30kg x 15
60kg/30kg x 13
70kg/30kg x 10
80kg x 8

Chest supported DB Rows/Kelso shrugs 20lbs

40lbs/20lbs 2 x 15
45lbs/20lbs x 10
50lbs/20lbs x 8

Seated high cable pulls/cable row super set
47kg x 14
52.5kg 2 x 12

DB shrugs
55lb x 15
60lb x 15
65lb x 15


Bi’s
Standard straight bar curl
65lb x 12
70lb 2 x 10
75lb x 8

DB wide curl/hammer curl super set

20lb x 10 each
25lb x 10 each
30lb x 10 each

Concentration curl
25lb 3 x amrap slow burn squeeze!!!

25 minutes cardio


Done
 
Tuesday morning 0215 hours!!!

Cardio day!!! On the Tmill right now, gonna knock out an hour.
Hahaha I bet I do some legs, even though, right now I know I shouldn’t. It is so hard to lay off sometimes, I JUST WANT TO FUCKING GO!!
The cardio will be good and when I am done, I will knock out some mellow core and shoulder mobility work.

I am starting to really understand something, it isn’t always about having the perfect genetics, or the amount of juice your pumping in…..it is about showing the fuck up!! Tired?…. Fuck you, show up!! Sad because Mary Jane rotten crouch rejected you….FUCK YOU, show up!! Had a bad day…..Sorry bout that, Fuck you show up….
SHOW THE FUCK UP AND LETS FUCKING GO!!!!’
I am ready to go!!!
 
MarkNV said:
Monday 0145
Back and Bi’s , cardio core

25 minutes cardio
Planks, lateral and standard 4 x 45 seconds squeeeeeeeezinnnng hard 😂😂😂

Double pulley wide grip pulldowns/standing lat prayers super set
50kg/30kg x 15
60kg/30kg x 13
70kg/30kg x 10
80kg x 8

Chest supported DB Rows/Kelso shrugs 20lbs

40lbs/20lbs 2 x 15
45lbs/20lbs x 10
50lbs/20lbs x 8

Seated high cable pulls/cable row super set
47kg x 14
52.5kg 2 x 12

DB shrugs
55lb x 15
60lb x 15
65lb x 15


Bi’s
Standard straight bar curl
65lb x 12
70lb 2 x 10
75lb x 8

DB wide curl/hammer curl super set

20lb x 10 each
25lb x 10 each
30lb x 10 each

Concentration curl
25lb 3 x amrap slow burn squeeze!!!

25 minutes cardio


Done
Click to expand...
Good pull day logged, the 80 kg pulldowns and the 65 lb curls are power :D @MarkNV

Cardio volume is hot and the 1hr on the treadmill will keep you lean.
but if you have pain in legs, go slow please
MarkNV said:
Tuesday morning 0215 hours!!!

Cardio day!!! On the Tmill right now, gonna knock out an hour.
Hahaha I bet I do some legs, even though, right now I know I shouldn’t. It is so hard to lay off sometimes, I JUST WANT TO FUCKING GO!!
The cardio will be good and when I am done, I will knock out some mellow core and shoulder mobility work.

I am starting to really understand something, it isn’t always about having the perfect genetics, or the amount of juice your pumping in…..it is about showing the fuck up!! Tired?…. Fuck you, show up!! Sad because Mary Jane rotten crouch rejected you….FUCK YOU, show up!! Had a bad day…..Sorry bout that, Fuck you show up….
SHOW THE FUCK UP AND LETS FUCKING GO!!!!’
I am ready to go!!!
Click to expand...
 
LevButlerov said:
Good pull day logged, the 80 kg pulldowns and the 65 lb curls are power :D @MarkNV

Cardio volume is hot and the 1hr on the treadmill will keep you lean.
but if you have pain in legs, go slow please
Click to expand...
I felt it this morning, so I really did end up laying off legs, will make it up with the trainer on Friday for our leg day…if everything is good!!
 
MarkNV said:
That Cholula makes it!! Coscto run this week buddy.

I can imagine you do miss her every day. That is a heart breaking thing that happened brother.
Click to expand...
yes the insurance money from her death ( i got 2M smackers) can buy me a lot of cholula lol
 
MarkNV said:
More Cholula than you could ever eat!!
Click to expand...
yeah and if i come to NV i could blow through it all in 1 night too with all the strip clubs and gambling you get to enjoy out there
 
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