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Approved Log Fat loss cycle Log

MarkNV said:
Did an Inbody scan this morning before legs

Jan 2025 27.8% BF
NOV 2025 19.00 BF

Jan 2025 visceral fat 15%
Nov 2025 visceral fat 10%

Warm up serious core and mobility

Cable medial glute extension
Both legs

17.5kg 4 x 15 both sides
Click to expand...

MarkNV said:
Did an Inbody scan this morning before legs

Jan 2025 27.8% BF
NOV 2025 19.00 BF

Jan 2025 visceral fat 15%
Nov 2025 visceral fat 10%

Warm up serious core and mobility

Cable medial glute extension
Both legs

17.5kg 4 x 15 both sides

Cable kickbacks

27.5kg 4 x 15


Leg extensions/goblet squats

90lbs/40lb DB. 4 x failure

It wasn’t a big workout but it was deep and intense! Lets fucking go!!
Click to expand...
28% to 19% bodyfat is amazing! @MarkNV

I think you're more like 17% looking at your pics!

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
MarkNV said:
Breakfast
Eggs
Ground chicken
Sweet potato
Fiber tortilla
Click to expand...
clean meal! love it
MarkNV said:
No pic of lunch
the chili I made the other day
Click to expand...
good macros on it
 
MarkNV said:
@stevesmi That GW got me through doing cardio when using the Tren, I honestly don’t think the cardio would have been there without it!!
The GLPs are a life saver, I think very soon, I want to just go without the GLP and just be a disciplined beast!! Lol
Click to expand...
i think due to the poor food quality in the USA and the access to food 24/7. you can literally eat what you want, when you want 7 days a week.
these glp'1's are almost necessary.
 
MarkNV said:
Me too!! Lol but I will take anything, I am really happy about visceral fat coming down too.
I have my sights set on the next 3 months. I am really motivated right now
Click to expand...
You're doing really well :D EVO family support! @MarkNV
 
MarkNV said:
Brother man, I have no intention of ever stopping. That Q word isn’t in my vocabulary, LETS FUCKING GO!!!
Click to expand...
we believe in you! and when you get to that # i'm headed your way for some fun
 
stevesmi said:
i think due to the poor food quality in the USA and the access to food 24/7. you can literally eat what you want, when you want 7 days a week.
these glp'1's are almost necessary.
Click to expand...
I don’t think I could ever go back to eating like that.
I even deleted all the delivery apps off my phone.
 
Saturday morning 0158 hours

Cardio 30 minutes
Core and mobility

Chest and Tri’s and calves

Smith Machine low incline

135lb x 12 to 15
185lb x 8 to 12
205lb x 6
185lb x 8
135lb x 12

Incline cable flys/push ups super set

22.5kg 4 x12 and 10

Hammer strength decline pin loaded
50lb each side 4 x Amrap


Tri’s

Straightbar push downs

42.5kg 2 x 15
50kg 2 x 12
57kg drop set until I cant

DB skull crusher
25lb x 12
30lb x 10
35lb x 6
25lb x AMRAP

Bench dips body weight
3 x AMRAP

25 minutes cardio
 
MarkNV said:
Saturday morning 0158 hours

Cardio 30 minutes
Core and mobility

Chest and Tri’s and calves

Smith Machine low incline

135lb x 12 to 15
185lb x 8 to 12
205lb x 6
185lb x 8
135lb x 12

Incline cable flys/push ups super set

22.5kg 4 x12 and 10

Hammer strength decline pin loaded
50lb each side 4 x Amrap


Tri’s

Straightbar push downs

42.5kg 2 x 15
50kg 2 x 12
57kg drop set until I cant

DB skull crusher
25lb x 12
30lb x 10
35lb x 6
25lb x AMRAP

Bench dips body weight
3 x AMRAP

25 minutes cardio
Click to expand...
Solid workouts my guy,can tell your getting hungrier by the day,keep that rythym bro 💪
 
MarkNV said:
Saturday morning 0158 hours

Cardio 30 minutes
Core and mobility

Chest and Tri’s and calves

Smith Machine low incline

135lb x 12 to 15
185lb x 8 to 12
205lb x 6
185lb x 8
135lb x 12

Incline cable flys/push ups super set

22.5kg 4 x12 and 10

Hammer strength decline pin loaded
50lb each side 4 x Amrap


Tri’s

Straightbar push downs

42.5kg 2 x 15
50kg 2 x 12
57kg drop set until I cant

DB skull crusher
25lb x 12
30lb x 10
35lb x 6
25lb x AMRAP

Bench dips body weight
3 x AMRAP

25 minutes cardio
Click to expand...
Great workout bro you're really keeping at it!

And at our age getting visceral fat down is as much of a win as your overall bodyfat % coming down that much. Great win for you!
 
HarleyGuy said:
Great workout bro you're really keeping at it!

And at our age getting visceral fat down is as much of a win as your overall bodyfat % coming down that much. Great win for you!
Click to expand...
Thank you @HarleyGuy
I am putting out MAX effort! Lets fucking GO!!
 
Eggs
Ground beef
Russet potatoes today!
I needed that big potato taste
 

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On Friday, after my trainer session, leaving the gym, I opened the door for a lady about my age, she is really pretty. She said that was a rare gentleman act these days and so I said that if given half a chance, I would be a gentleman all day long. We ended up talking in the parking lot in the rain for 40 minutes, and she is meeting me for a cocktail tonight.
Brother’s, she knocked my socks off.
I am actually excited about seeing her tonight.
I am nervous as hell too!!
She is so so pretty and was very sweet and her voice was gentle and calm.
Oh boy yes I am nervous as hell
 
MarkNV said:
On Friday, after my trainer session, leaving the gym, I opened the door for a lady about my age, she is really pretty. She said that was a rare gentleman act these days and so I said that if given half a chance, I would be a gentleman all day long. We ended up talking in the parking lot in the rain for 40 minutes, and she is meeting me for a cocktail tonight.
Brother’s, she knocked my socks off.
I am actually excited about seeing her tonight.
I am nervous as hell too!!
She is so so pretty and was very sweet and her voice was gentle and calm.
Oh boy yes I am nervous as hell
Click to expand...
Awesome news brother I love updates like this that aren't always about training.

Just be yourself and be brutally honest without fear of her judging you because you want to know she likes the real you.

You go dawg! I'd pump up before the date too LOL
 
HarleyGuy said:
Awesome news brother I love updates like this that aren't always about training.

Just be yourself and be brutally honest without fear of her judging you because you want to know she likes the real you.

You go dawg! I'd pump up before the date too LOL
Click to expand...
I have a feeling this is going to be really good! And hell Yes im going in for a big pump session before we meet 😂😂😂
I will be totally 100% with this one, when she talked to me, she never once turned away from looking at me straight in the eyes. I think she will be able to handle anything I throw at her.
This is gonna be great!
 
MarkNV said:
All the support, encouragement and positivity makes this possible and sets us all up for success!! Power in numbers!!
Click to expand...
EVO family always loves and supports you :D @MarkNV
 
MarkNV said:
Saturday morning 0158 hours

Cardio 30 minutes
Core and mobility

Chest and Tri’s and calves

Smith Machine low incline

135lb x 12 to 15
185lb x 8 to 12
205lb x 6
185lb x 8
135lb x 12

Incline cable flys/push ups super set

22.5kg 4 x12 and 10

Hammer strength decline pin loaded
50lb each side 4 x Amrap


Tri’s

Straightbar push downs

42.5kg 2 x 15
50kg 2 x 12
57kg drop set until I cant

DB skull crusher
25lb x 12
30lb x 10
35lb x 6
25lb x AMRAP

Bench dips body weight
3 x AMRAP

25 minutes cardio
Click to expand...
Good chest and tri day :D
205 lb incline smith and the 57 kg pushdown drop set both hit hard! I like your volume @MarkNV
 
MarkNV said:
They are deadly. That is how I got so overweight when I had the back injury then surgery. I couldn't walk or stand and it was easier to order out….never again
Click to expand...
yeah for sure. i see neighbors ordering in all the time. i get it people have kids and jobs. they are busy, but its not healthy at all to eat take out food
 
Sunday 0400

Woke up with my tummy growling but holding off eating until 1000 hours.

Last nights dinner date was fun….. She looked hot!! Spoke well, was very intelligent…until the middle of her second cocktail. Oh my goodness. I may see her again, but I need to find out if there is a problem or if she is just a really bad light weight.
I almost felt disappointed. So, we will see what happens, hoping it was nerves and an anomaly. But my experience says, probably not.
But damn she was hot.

Off day today. Going to chill and heal and consume protein
I am pretty sore and that fucking shoulder is acting up. The PRP therapy was moved to Feb 2. I only have to wait a bit over 2 months. Getting impatient.

Okay, lets do this Sunday the best way can, lets recognize opportunities that come today and take time to see all the positives moving around us, and if you happen to have a heavy head and heart and feel that negativity surrounds you, stop, breathe, open your eyes, I promise that you will find something positive in the storm to grab onto

Have a great day everyone!!
 
MarkNV said:
Sunday 0400

Woke up with my tummy growling but holding off eating until 1000 hours.

Last nights dinner date was fun….. She looked hot!! Spoke well, was very intelligent…until the middle of her second cocktail. Oh my goodness. I may see her again, but I need to find out if there is a problem or if she is just a really bad light weight.
I almost felt disappointed. So, we will see what happens, hoping it was nerves and an anomaly. But my experience says, probably not.
But damn she was hot.

Off day today. Going to chill and heal and consume protein
I am pretty sore and that fucking shoulder is acting up. The PRP therapy was moved to Feb 2. I only have to wait a bit over 2 months. Getting impatient.

Okay, lets do this Sunday the best way can, lets recognize opportunities that come today and take time to see all the positives moving around us, and if you happen to have a heavy head and heart and feel that negativity surrounds you, stop, breathe, open your eyes, I promise that you will find something positive in the storm to grab onto

Have a great day everyone!!
Click to expand...
Strong rest day logged :D
You handled the date clean too and she might just be a lightweight so see her once more and you will know fast. Don't worry about that too much maybe she's good for a weekend time :P @MarkNV
 
LevButlerov said:
Strong rest day logged :D
You handled the date clean too and she might just be a lightweight so see her once more and you will know fast. Don't worry about that too much maybe she's good for a weekend time :P @MarkNV
Click to expand...
I 💯 agree !!! We are going to do a little river hike and then breakfast after on Wednesday morning
We will see a little more then.
 
MarkNV said:
On Friday, after my trainer session, leaving the gym, I opened the door for a lady about my age, she is really pretty. She said that was a rare gentleman act these days and so I said that if given half a chance, I would be a gentleman all day long. We ended up talking in the parking lot in the rain for 40 minutes, and she is meeting me for a cocktail tonight.
Brother’s, she knocked my socks off.
I am actually excited about seeing her tonight.
I am nervous as hell too!!
She is so so pretty and was very sweet and her voice was gentle and calm.
Oh boy yes I am nervous as hell
Click to expand...
Loved reading this brother and though the date didnt unfold the way you were thinking, could always try a second time in a different setting like during the day with something that doesnt involve drinking? Sometimes people get nervous on first dates and lean into the alcohol to lighten the angst.
 
Allupfromhere said:
Loved reading this brother and though the date didnt unfold the way you were thinking, could always try a second time in a different setting like during the day with something that doesnt involve drinking? Sometimes people get nervous on first dates and lean into the alcohol to lighten the angst.
Click to expand...
I totally agree!! We are going to do a morning hike and breakfast on Wednesday
We will see!!
 
MarkNV said:
I 💯 agree !!! We are going to do a little river hike and then breakfast after on Wednesday morning
We will see a little more then.
Click to expand...
Give her time maybe she'll play hard :D
 
Monday morning 0200

20 minutes cardio

Back and Bi’s and some core

Pulldowns/lat prayers

Going light today
60kg/40lb 4 x 15 last set of pull downs amrap

DB rows
50lb 4 x 15

Seated cable rows
120lb 4 x 12 last set drop set

Bi’s
Standing barbell curls
65lb x 12
75lb x 10
80lb x 6
65lb x amrap

Standing DB hammer curls
30lb 4 x 12 last set drop set

DB dumbbell curls
25lb 3 x Amrap

30 minutes cardio
4 sets 25 knee ups
3 sets 20 scissor kicks
 
MarkNV said:
Monday morning 0200

20 minutes cardio

Back and Bi’s and some core

Pulldowns/lat prayers

Going light today
60kg/40lb 4 x 15 last set of pull downs amrap

DB rows
50lb 4 x 15

Seated cable rows
120lb 4 x 12 last set drop set

Bi’s
Standing barbell curls
65lb x 12
75lb x 10
80lb x 6
65lb x amrap

Standing DB hammer curls
30lb 4 x 12 last set drop set

DB dumbbell curls
25lb 3 x Amrap

30 minutes cardio
4 sets 25 knee ups
3 sets 20 scissor kicks
Click to expand...
Good back and bi day :D @MarkNV
60kg pulldowns and 50lb rows are perfect! good volume

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46
 
MarkNV said:
Monday morning 0200

20 minutes cardio

Back and Bi’s and some core

Pulldowns/lat prayers

Going light today
60kg/40lb 4 x 15 last set of pull downs amrap

DB rows
50lb 4 x 15

Seated cable rows
120lb 4 x 12 last set drop set

Bi’s
Standing barbell curls
65lb x 12
75lb x 10
80lb x 6
65lb x amrap

Standing DB hammer curls
30lb 4 x 12 last set drop set

DB dumbbell curls
25lb 3 x Amrap

30 minutes cardio
4 sets 25 knee ups
3 sets 20 scissor kicks
Click to expand...
Nice session @MarkNV - love the burnouts and drop sets - and an hour of cardio nice
 
Good morning my awesome EVO family!!
I read something this morning.

When we hold onto something outside of our reasoned choice, we lose all capacity for all choice.
Anything outside of our reasoned choice is beyond our control and we have no say in how long we have it, relationships, jobs, life. Nothing is forever and we can’t hold onto anything for forever, other that what we can control, which is just ourselves, and even we will come to an end.
Tomorrow isn’t promised to any of us brothers, so live today and make every hour of the 24 hours we are given COUNT!!!
 
MarkNV said:
Monday morning 0200

20 minutes cardio

Back and Bi’s and some core

Pulldowns/lat prayers

Going light today
60kg/40lb 4 x 15 last set of pull downs amrap

DB rows
50lb 4 x 15

Seated cable rows
120lb 4 x 12 last set drop set

Bi’s
Standing barbell curls
65lb x 12
75lb x 10
80lb x 6
65lb x amrap

Standing DB hammer curls
30lb 4 x 12 last set drop set

DB dumbbell curls
25lb 3 x Amrap

30 minutes cardio
4 sets 25 knee ups
3 sets 20 scissor kicks
Click to expand...
Nice workout and love the 50 mins total cardio. Great work!
 
MarkNV said:
Monday morning 0200

20 minutes cardio

Back and Bi’s and some core

Pulldowns/lat prayers

Going light today
60kg/40lb 4 x 15 last set of pull downs amrap

DB rows
50lb 4 x 15

Seated cable rows
120lb 4 x 12 last set drop set

Bi’s
Standing barbell curls
65lb x 12
75lb x 10
80lb x 6
65lb x amrap

Standing DB hammer curls
30lb 4 x 12 last set drop set

DB dumbbell curls
25lb 3 x Amrap

30 minutes cardio
4 sets 25 knee ups
3 sets 20 scissor kicks
Click to expand...
On a de-load brother? Or focusing a little more on execution?
MarkNV said:
Sunday 0400

Woke up with my tummy growling but holding off eating until 1000 hours.

Last nights dinner date was fun….. She looked hot!! Spoke well, was very intelligent…until the middle of her second cocktail. Oh my goodness. I may see her again, but I need to find out if there is a problem or if she is just a really bad light weight.
I almost felt disappointed. So, we will see what happens, hoping it was nerves and an anomaly. But my experience says, probably not.
But damn she was hot.

Off day today. Going to chill and heal and consume protein
I am pretty sore and that fucking shoulder is acting up. The PRP therapy was moved to Feb 2. I only have to wait a bit over 2 months. Getting impatient.

Okay, lets do this Sunday the best way can, lets recognize opportunities that come today and take time to see all the positives moving around us, and if you happen to have a heavy head and heart and feel that negativity surrounds you, stop, breathe, open your eyes, I promise that you will find something positive in the storm to grab onto

Have a great day everyone!!
Click to expand...
Love coming along a log and seeing little life updates like this alongside all of the training, nutrition and PED's. Like you said, there is always something positive to find and hold onto.
 
MarkNV said:
Eggs
Ground beef
Peppers
Click to expand...

MarkNV said:
Breakfast
Eggs
Ground chicken
Sweet potato
Click to expand...
MarkNV said:
Lunch preworkout
Ground beef
Brown jasmine rice
Pico
Click to expand...
Nutrition is nice and lean mate but don't be afraid to get some more color in there!

Carrots for Vitamin C
Pickles, saurkraut or kimchi for digestion and gut health
Avo, mac nuts, almonds for Omega 3's and 9's
Beetroot and spinach for nitrates
Fruits or dark chocolate for anti-oxidants

Spent a bit of time exploring your log this morning. Progress is fantastic mate. Awesome work.

@LevButlerov
 
R.AP said:
Nutrition is nice and lean mate but don't be afraid to get some more color in there!

Carrots for Vitamin C
Pickles, saurkraut or kimchi for digestion and gut health
Avo, mac nuts, almonds for Omega 3's and 9's
Beetroot and spinach for nitrates
Fruits or dark chocolate for anti-oxidants

Spent a bit of time exploring your log this morning. Progress is fantastic mate. Awesome work.

@LevButlerov
Click to expand...
Okay!! Absolutely
And Thank you very much brother man. I do love sauerkraut and I need to get some
And some spinach
 
R.AP said:
On a de-load brother? Or focusing a little more on execution?

Love coming along a log and seeing little life updates like this alongside all of the training, nutrition and PED's. Like you said, there is always something positive to find and hold onto.
Click to expand...
I was just really tired this morning and wanted to get a good pump but kinda cruise at the same time.
Positivity is what this is all about brother!!
 
MarkNV said:
Good morning my awesome EVO family!!
I read something this morning.

When we hold onto something outside of our reasoned choice, we lose all capacity for all choice.
Anything outside of our reasoned choice is beyond our control and we have no say in how long we have it, relationships, jobs, life. Nothing is forever and we can’t hold onto anything for forever, other that what we can control, which is just ourselves, and even we will come to an end.
Tomorrow isn’t promised to any of us brothers, so live today and make every hour of the 24 hours we are given COUNT!!!
Click to expand...
Sounds a bit like Alan Watts, great words bro thanks for sharing 👍
 
Freki said:
Sounds a bit like Alan Watts, great words bro thanks for
Click to expand...

Freki said:
Sounds a bit like Alan Watts, great words bro thanks for sharing 👍
Click to expand...
Epictetus
He was a slave in Rome, he became a free man and went on to teach and lecture philosophical thinking
 
Tuesday morning 0535
Just cardio today in about 45 minutes
No lifting today!! Going to be a hard training week coming up.

Breakfast
Protein oats

Rolled oats
Local raw honey
Banana
Chia seeds
Protein
 

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MarkNV said:
Tuesday morning 0535
Just cardio today in about 45 minutes
No lifting today!! Going to be a hard training week coming up.

Breakfast
Protein oats

Rolled oats
Local raw honey
Banana
Chia seeds
Protein
Click to expand...

MarkNV said:
Tuesday second meal

Sweet potato
Egg
Ground chicken
Peppers
Bit of sauerkraut
Fiber tortilla
Click to expand...
amazing meals :D @MarkNV
111 protein just that 1 meal?
 
MarkNV said:
Tuesday second meal

Sweet potato
Egg
Ground chicken
Peppers
Bit of sauerkraut
Fiber tortilla
Click to expand...
@MarkNV looking good on the food again. Sweet potato, egg and ground chicken sounds really good together.
 
MarkNV said:
I went out for fish tonight. I don’t know how big the Halibut was, I just ate it!!
Click to expand...
Fish is perfect high protein :D
 
Good morning!!!
I have a training session this morning at 0700
We are doing legs, I woke up in a rude mood this morning after having one of those “pull up your boot straps days” yesterday.
Sometimes I don’t understand people

I will log the workout afterwards. I have no idea what sort of treachery she is going unleash upon me today, but because of feeling the way I do, I am going to literally exercise any rude mood from my body, I am going to shoot for throwing up in the parking afterwards.

I am think protein oats again for a preworkout meal
 
MarkNV said:
I scraped everything else on the plate away and just ate fish and the asparagus
Click to expand...
wish we had pics :D
MarkNV said:
Good morning!!!
I have a training session this morning at 0700
We are doing legs, I woke up in a rude mood this morning after having one of those “pull up your boot straps days” yesterday.
Sometimes I don’t understand people

I will log the workout afterwards. I have no idea what sort of treachery she is going unleash upon me today, but because of feeling the way I do, I am going to literally exercise any rude mood from my body, I am going to shoot for throwing up in the parking afterwards.

I am think protein oats again for a preworkout meal
Click to expand...
morning session should be fun update us :D @MarkNV
 
MarkNV said:
Tuesday second meal

Sweet potato
Egg
Ground chicken
Peppers
Bit of sauerkraut
Fiber tortilla
Click to expand...
good work on the sweet potatoes and eggs. those are a good protein/fat/carb mix. keep that up @MarkNV
 
Ulter said:
Definitely. And it's clean as well.
Click to expand...
It is a funny thing, all of my being is focused on cutting fat right now, and I believe that the food we eat should match the goal.
I see all these guys on here that say they are cutting, yet they post their daily diet, and it is all loaded with fat and carbs, always good healthy food, but food that reflects more bulking.
I just try and keep the ingredients down to a minimum, high protein, proper fat and just enough carbs for the power…but no more.
Enough to get full with the lowest calories possible with the highest amount of protein possible, very hard balance to keep
 
2Thick said:
Those are really big fish. I think they are like flounders or something but they're really big. @MarkNV My uncle used to fish for them up in New England. He lived close to Canada and Maine.
Click to expand...
This was Alaskan Halibut, those bad boys can reach 400 + pounds. They are dangerous when pulled into a boat. Can you imagine 400 lbs of solid muscle flopping around in a whirlwind of violence, they will snap a leg in a second. No wonder they taste so good!!
😂😂😂😂😂😂😂
 
MarkNV said:
Tuesday second meal

Sweet potato
Egg
Ground chicken
Peppers
Bit of sauerkraut
Fiber tortilla
Click to expand...
@MarkNV back when i lived in NY i used to grab some sausages on the street with lots of sauerkraut. never thought i would eat that but it was good together. makes me miss those times
 
Wednesday 0630

Legs and core

25 minutes cardio
15 minutes intense core and mobility

Cable kickbacks

22.5!kg x 15
27.5kg 3 x 15

Single leg body weight pendulum squats
2 x 8

Leg extensions/ elevated heel body weight squats

115lbs/body weight
3 sets super set

115lb 4 x 20/bodyweight to failure

Leg presses

Light
208 x 4 x 20

Calf raises
Body weight 4 x failure

This drew a few emotional release tears. It was soooooo fucking intense to failure today

Food!

Eggs
Chicken
Peppers
Potato
 

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MarkNV said:
It is a funny thing, all of my being is focused on cutting fat right now, and I believe that the food we eat should match the goal.
I see all these guys on here that say they are cutting, yet they post their daily diet, and it is all loaded with fat and carbs, always good healthy food, but food that reflects more bulking.
I just try and keep the ingredients down to a minimum, high protein, proper fat and just enough carbs for the power…but no more.
Enough to get full with the lowest calories possible with the highest amount of protein possible, very hard balance to keep
Click to expand...
You certainly have your way with it comes to making delicious food.
That's one of the things I miss about my wife. She was a really good cook.
 
Thursday morning 0145

Cardio
Core

Chest and tri’s and light shoulders

Low incline DB presses
50lb x 12
55lb x 10
60lb x 8
65lb x 6

Cable incline flys
22.5kg 4 x AMRAP

Hammer strength Pin loaded flat Bench
70lb x 12
80lb x 10
90lb x 8
95lb x 6

Light shoulders

Rear delt cable flys
10.5kg 4 x 12

Face pulls/light lateral raises
30lns/10lbs 3 x 15

DB Shrugs
60lb 3 x 12 to 15

Tri’s
Push down/kickbacks
42.5kg/10kg 4 x 12 LAST SET DROP SET

Rope push downs
35kg 4 x 15

I burn
 
MarkNV said:
This was Alaskan Halibut, those bad boys can reach 400 + pounds. They are dangerous when pulled into a boat. Can you imagine 400 lbs of solid muscle flopping around in a whirlwind of violence, they will snap a leg in a second. No wonder they taste so good!!
😂😂😂😂😂😂😂
Click to expand...
yeah you gotta stab them in the brain right away. also lobsters are quite good. the cold water makes fish taste really good
 
MarkNV said:
Thursday morning 0145

Cardio
Core

Chest and tri’s and light shoulders

Low incline DB presses
50lb x 12
55lb x 10
60lb x 8
65lb x 6

Cable incline flys
22.5kg 4 x AMRAP

Hammer strength Pin loaded flat Bench
70lb x 12
80lb x 10
90lb x 8
95lb x 6

Light shoulders

Rear delt cable flys
10.5kg 4 x 12

Face pulls/light lateral raises
30lns/10lbs 3 x 15

DB Shrugs
60lb 3 x 12 to 15

Tri’s
Push down/kickbacks
42.5kg/10kg 4 x 12 LAST SET DROP SET

Rope push downs
35kg 4 x 15

I burn
Click to expand...
Nice workout here bro
I like the rear delt flys
 
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