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That it is.
Good workout and love the low carbs. How did this workout feel?
How are your energy levels on low carbs? Any headache, laziness or delayed soreness/tendon sensations?
Can we try n get dumbbells for hammer curls?
Even thou cruisers are not my style, I like the way that thing looks. Make sure to check the drum brakes system in the back wheel.Interesting morning for me!
Found a motorcycle to buy a couple cities over, skipped cardio so I could go rent a motorcycle trailer, get the bike and make it to work on time.
On the way to get the bike, the trailer detached from my truck on the highway. No damage other than I need to replace a cable that controls the trailer lights, but i managed to get the bike and make it work an hour late.
Theres a Canadian tire across the street so i can go get the cable i need after work before I hit the highway again.
Scary as hell, but look at my new to me motorbike!View attachment 243902
Man I love your humor!
Ok so yesterday's food and lifts
Leg extentions.
Warmup 2sets, 15reps, 130lbs
Working. 3sets, 15reps, 160lbs
Squats
Warmup. 2sets, 15reps, 160lbs
Working. 3sets, 15reps, 220lbs
Barbell lunges
3sets, 20reps, 40lbs
Single leg curls
3sets, 15reps, 50lbs
Hip extention
3sets, 10reps, 80lbs
Calf raises 21
3sets, 21reps, 160lbs
Ab wheel
3x10
Treadmill 45mins
Leg extentions.
Warmup 2sets, 15reps, 130lbs
Working. 3sets, 15reps, 160lbs
Squats
Warmup. 2sets, 15reps, 160lbs
Working. 3sets, 15reps, 220lbs
Barbell lunges
3sets, 20reps, 40lbs
Single leg curls
3sets, 15reps, 50lbs
Hip extention
3sets, 10reps, 80lbs
Calf raises 21
3sets, 21reps, 160lbs
Ab wheel
3x10
Treadmill 45mins
Bike was fully inspected today at the bike shop, carb cleaned, re jetted, oil change, new spark plug everything is good to go.Good workout and love the low carbs. How did this workout feel?
How are your energy levels on low carbs? Any headache, laziness or delayed soreness/tendon sensations?
Can we try n get dumbbells for hammer curls?
Even thou cruisers are not my style, I like the way that thing looks. Make sure to check the drum brakes system in the back wheel.
Man I love your humor!
Fuck man im not sure about running carbs that low anymore, I struggled through yesterday's workout and didnt change anything to cause it. Also my attention span was shitty
Need a few more plates and arm workouts will be 90% freeweights bro
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Another solid entry, let me know how your legs feel tomorrow and day after.
On leg days [or before leg day] go around 70 grams carbs (clean carbs) and cut the fat a bit.
Thats great!!
Yeah low carbs are tricky, i deal with all the laziness n stuff too but i am more used to it now i guess.
If you ever get headaches and focus problems, try getting hydration packs, take two of them in plain water.
Lmnt is expensive so i use venturepal, the have same micronutrients as lmnt at fraction of the price and work great for me.
Can most definitely see back growing. Lets keep digging into it!Also awesome update, my wife commented on my progressi cant see my back so she took a picture...
Getting wider bros
Must be a great feeling your wife noticing n complementing you too
Btw, excited for you to get more free weights
Totally forgot to put up the banner and tags lol I posted right before bed
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Ya man, shes super supportive. She was a little hesitant at first because theres so many horror stories about steroids and rage and whatnot but after running test for a long time she realized nothing changed, I still dont get angry and im still the same person just working on my body compCan most definitely see back growing. Lets keep digging into it!
Must be a great feeling your wife noticing n complementing you too
Btw, excited for you to get more free weights
Glad you guys are in a great place and she understands
The only thing my wife hates is that I spend so much time on this forum
Im on the forum during slow periods at work, i try to keep home time dedicated to my family lolThe only thing my wife hates is that I spend so much time on this forum
She's honestly amazing. I know everyone says that about their partner but she really is
Smart
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interesting machine you have space?Overall today, my glutes are still sore from leg day. Calves still sore, those calf raise 21s are no joke
Last night I took my injection in the shoulder and did chest and shoulders today
@zucchini
Definitely liking this new routine.
Considering saving up for this leg press machine
View attachment 245296
Oh yeah. My house used to be a church lol its massive lolinteresting machine you have space?
I am happy to hear that you are liking it, and thankful for you to trusting me with the routine I designed for you.Overall today, my glutes are still sore from leg day. Calves still sore, those calf raise 21s are no joke
Last night I took my injection in the shoulder and did chest and shoulders today
@zucchini
Definitely liking this new routine.
Considering saving up for this leg press machine
View attachment 245296
you are correct, 21s are no joke. I genetically have smaller calves, so for me to grow them as much as I could, 21s were the best thing ever!
interesting machine you have space?
That vertical leg press is a fucking killer!
I have only used it twice and love it. Was never able to see it in any of the gyms in Canada.
It could be extremely hard on the lower back thou, see if you can maybe find a gym that has one and try it. If you do get it without trying, I would suggest you go 0 weight on it for a couple of sets before you GRADUALLY increase it and still stay at 70% of the total weight you THINK you can lift on it.
is it a historic building in a historic town?
It was built in the 60s was a church for a short time, then it was used as a hall. Got renovated to a house, then I renovated the basement to add more rooms cause I have a big family
Its awesome!
Theres a couple styles on amazon. Not sure which one to go with
if you have a smith machine, you can just get a leg press attachment for it, try the vertical leg pressing that way. If you like it, maybe then think about investing in it. if not, you can get a hack squat platform.
Its a bit away before I get that, just bought the bike and had the mechanic go through it so ive spent a fair bit of money recently
I super appreciate bro. I needed a better structure and some guidance. Thanks alot!
Take your time. No rush.Its a bit away before I get that, just bought the bike and had the mechanic go through it so ive spent a fair bit of money recently
Bros, gotta be realistic. Ha ha.Man I love your humor!
Morning update.
Shoulder is still sore from Saturday's injection.
Lats a bit sore from yesterday's work out, chest not really sore even though i was burning on yesterday's chest workout.
Glutes finally not sore after leg day
8 solid hours of sleep.
Had the most insane dream.. me and my business partner ended up in England hanging out with Andrew Tate watching tv, he didnt like that i was playing a Gameboy game on my phone, pretty sure it was pokemon red lmfao. So i had to leave walking around outside trying to find a place to call a taxi. Grey skies kind of rainy.
I took a cordless house phone off someone's door step and tossed it after a couple of blocks cause i couldn't get it to work but I specifically remeber looking at addresses on houses so I could call a cab to an address.
Eventually found a little shop that made candy and asked them to call me a cab.
Shop was busy and I was watching them make the candy, I bought some gummy candies and the told me that I had to put the sweet stuff on it myself, they looked like.little electrolyte packs. I put that candies in a bowl, dusted them with the stuff from the packet and was eating them with a fork. I specifically remember them tasting like lemon.
I ended up sitting with a girl who looks similar to this girl that shops at one of my stores in real life and always seems bothered by something. I remeber she had one of those embedded stud piercings on her left cheek bone with a tattoo of the 1,2,3,4,5,R diagrams you see on a manual car shifter in the same spot (real life girl doesnt have that lol) We ended up behind a building across the street making out and fooling around until she threw up all over herself.
Then she wasn't there anymore, its getting darker so I walk past the shop, looking down the street I see that the city skyline is moving up and down, kept heading in that direction and then the movement gets way more aggressive. I see its a bridge to get to downtown/the skyline and then the road is like massive waves spikes up and down. I run back towards the candy shop, and hear a loud bang/Crack when the biggest road wave comes back down. Shop is closed.
Next thing I know im in line to board a plane and the girl is there she doesnt say much, and I dont remeber much of the plane trip, I do remember we landed in the USA and she texted me "I just had to walk back to winsconsin in the rain" and some weird phrase that all i can remember aboutnit was she was upset with me for not giving her a ride home and I texted her back saying I still have a layover and then heading home to canada.
Then my alarm went off.
What the actual fuck lol
I told my wife this when she woke up and she was laughing so hard she almost peed her pants.
Also, I Will post yesterdays food and lifts today, I was exausted when I got home last night lol
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killing it hard
just go slow
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Andrew Tate dream lol
serious one
I usually have strange dreams but this one was crazy lolAndrew Tate dream lol
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this is crazy one
June 7 foods and lifts
Side lat raises. (Cables)
Warmup. 2sets, 15reps, 20lbs
Working. 3sets, 15reps, 30lbs
Pretty good struggle on set 2 and 3 at 30lbs
Lean away 1 arm laterals. (Cables)
3sets, 15reps, 30lbs
Was tough to get through this 30lb on the lats is a struggle especially after excersize 1.
Standing rear delt fly. (Cables)
Warmup. 2sets, 15reps, 20lbs
Working. 3sets, 15reps, 30lbs
Not loving this one as much, might be better with dumbells.
Shoulder press. (Cables)
Warmup. 2sets, 15reps, 45lb/side
Working. 3sets, 15reps, 70lb/side
Another one I feel would be better with freeweights.
Flat bench. (Cables hooked to bar)
Warmup. 2sets, 15reps, 160lbs
Working. 3sets, 15reps, 200lbs
I like this one, I work out alone so no chance of injury or getting stuck. Great burn.
Incline bench. (Same style as above)
3sets, 15reps, 200lbs
Same notes as above.
Decline bench. (Same style as above)
3sets, 15reps, 180lbs
This brought me to near failure, was struggling pretty good near the end.
Shoulder shrugs. (Cables)
4sets,25reps, 220lbs (110/side)
This is my favorite one, good burn, good struggle.
Ab wheel.
3x 10reps
I really do like this excersize, it took me a while to not have 8 days to recover from it at the beginning though.
Treadmill.
30mins with periodic sprinting and then back down to speed 4 for walking
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Good work man! But no the tags didn’t work for me, I think you copied in the code.
Shit. I gotta figure this tag thing out lol
I copy and paste and then erase the last letter of each tag and it brings up the image and name of the person underneath it, then I know it’s a proper tag. Bit of a pain but so far it’s worked but I’ve only done it a few times.
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@BertaBoy you're looking fantastic. Nice job mixing in the inclines and the declines. That's a nice mix on the exercises.
Good job on this. The cucumbers are actually very beneficial. A good vitamins and minerals in them @BertaBoy
Seeing a lot of people running ground turkey @BertaBoy it's supposed to be pretty good. I might have to start looking for it.
Yea its fairly cheap too! Easy on the macros!
Thanks bro!low carbs going hard
Ill try again today when I update my lifts from today
June 8 lift and food
Pull-ups
3 lol
Deadhangs
3x 15seconds
Overhand lat pulldown. (Bowflex)
Warmup. 2sets, 15reps, 180lbs
Working. 3sets, 15reps, 200lbs
Pretty decent struggle at 200lbs, ill probably be at this resistance for a while.
Bent over row (barbell)
Warmup. 2sets, 15reps, 40lbs
Working. 3sets, 15reps, 100lbs
I only have enough plates for 100lbs, but this was pretty tough and alot more effective that on the bowflex
Bicep curls (barbell)
3sets, 15reps, 60lbs
Quite the struggle to get to 15 reps, my suspicion about the bowflex resistance curve is right and free weights are going to be more effective.
Hammer curls (cable, 2 hand with the tricep rope)
3sets, 15reps, 80lbs
Definitely need some more plates so I can do this excersize eith dumbells, I dont feel like this was that effective this way.
Tricep pushdown (cable/lat bar)
Warmup. 2sets, 15reps, 100lbs.
Working. 3sets, 15reps, 120lbs
Like this one alot, its a struggle and engages alot of my core as well.
Tricep extention (Cables, standing, center bar, 2 hand with tricep rope.)
3sets, 15reps, 70lbs
I could increase the weight on this but it was a new way of doing it so i just wanted to nail the form. Overall decent.
Wrist roller
4 sets, 10lbs, very slow
I love this thing, I could barely squeeze the soap in my hands after. Its awesome.
Treadmill
15 minute fast jogging speed
Was a bit pressed for time today but over all steps for the day right now at 9pm is 9,274
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3 Pullups are better than 0.
Lets do this, you start working on controlled negative pullups.
This will built your pullups.
Big win on bent over barbell rows, they are legit. And yes, the resistance curver on free weights usually is better, cause the pullies aren't helping cut down the weight you lift. Keep at it.
Love that you were able to get Bicep curls on free weights too. Lets stay at 60lbs until we can pump out 3 sets of 15 with ease keeping strict form.
Yes, cable hammer curls dont hit close to how dumbbells hit, but until you get dumbbells, keep it up.
I am happy you are liking the tricep extension on the bar, i love those too! keep at it.
Do not try to go up in weight on cable extensions in haste, they really target the long head of the triceps and you already told me you had some tendon pain which connect with the long head at the elbow. Lets keep it mellow and get used to the motion.
Good on you for getting forearm movement in before hitting the tradmill again.
Macros look good. Keep it up. Love your updates!
Ill definitely work on those negatives 100%
Single arm hammer curls seemed more effective with cables than the 2 hand style I tried today, I just wanted to see what it would be like, gonna go back to single arm on the next arm day if I havent gotten more plates by then.
The tricep extension I could easily go up 10 or 20lbs without issue, nothing crazy. I havent noticed elbow pain since the first day I tried overhand chin ups, definitely taking care to not cause pain or damage. Not trying to ruin my progress by getting hurt
I appreciate the support man, tomorrow is leg day and I expect to be sore for a couple of days lol
Definitely need some sort of leg press
Looks good. What score would you give yourself for today?
Okay sounds good
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good macros very low carb
fat high but its mostly from nuts? which kind? says mixed @BertaBoy i like the curls nice
@BertaBoy the training looks terrific. I like how you are mixing up your exercises and I like the different foods that you are getting. It's a good way to hit different angles on the chest by switching from flat to incline to decline.
Yea from the nuts, my fats were pretty.low yesterday so I ate 2x 1/3cup to hit that 100is pointgood macros very low carb
I get the big bin of them from Walmart. Its cashews, almonds, hazelnuts, Brazil nuts and pecans.
Curla are Definitely much better with the straight bar than the cables!
bros chicken wings sound good with skin. that good fat on the skin too. i like when i wife makes them in air fryer @BertaBoy
Thanks bro! I like this restructure @zucchini did for my workouts definitely is very effective, I need a few more things like.plates and leg press.
When it comes to foods, im daily fighting the urge to eat pizza lol
you think the ninja turtles like pizza? Let me tell you, im a slut for pizza Lol but yea my craving for garbage food seem to be increasing. But my goals are more important.
For sure bro, no rush on the leg press. Keep working with what you got. Once you acquire leg press, we'll go from there.
Yeh man, yogurt with everything for marination, it keeps the meat moist and tender.
Grab a bunch of chicken wings, make aure they are thawed, put em in a bowl, add a lil bit of oil (i add 10ml avacado oil for 600 grams wings), add your dry spices, add yogurt, a squeeze of lime or lemon. Make sure the dry spices are a bit more than you'll usually add since yogurt does lessen the spice. Yogurt should be just enough that you wings feel like they have a nice thin runny batter on them. Mix the hell outta them. And let sit for atleast an hour.
@BertaBoy another good update big fella. Love to see it
Thanks bro, im trying to be more detailed in my updates, I see some pretty great logs being posted. Trying to be on that level!
Thanks for the support bro!
bros sounds good!
Keep that iron game pumping.Thanks bro! I like this restructure @zucchini did for my workouts definitely is very effective, I need a few more things like.plates and leg press.
When it comes to foods, im daily fighting the urge to eat pizza lol
Im seeing way too good of results to slam a large pizza lol
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try to get mainly walnuts and a little almonds if you can for fats
Those are my least favorite loltry to get mainly walnuts and a little almonds if you can for fats
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I see
ok stick to what you're doing then
I dont mind almonds, but I only use nuts if I cant get my fats up that day.I see
Usually if I can start my day with a steak and then eat ground turkey through the day my fats hit around 100g im at 109.5 right now with not mixed nuts, but I had a very large steak for breakfast
Yes sir. Stay disciplined.
that is an excellent point!
Tag test!
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Team Oxygen Champions!
@Shakey @wye @HarleyGuy @BritishCanadian @zucchini @LevButlerov @OxygenPharm @abaltered @Robarock @BertaBoy @haldencapital @Farmboy
I got this oneTag test!
Team Oxygen Champions!
@Shakey @wye @HarleyGuy @BritishCanadian @zucchini @LevButlerov @OxygenPharm @abaltered @Robarock @BertaBoy @haldencapital @Farmboy
Got it as well.
Crazy dream. Lol
Your lean away laterals, what height do you set your cables too? Consider trying the cables set around hip height, stand vertical and cross your arm in front of your body to get a deeper stretch in your delts.
Cross body rear delt flys on cables can also be done for a deeper stretch, both arms same time as well.
Cross body movements can also get deeper stretchs in the lats as well when doing unilateral pulldowns or one hand rows on cables as well.
Food for thought. Might as well try em and see if you like em.
Id like to introduce you to the concept of the Mechanical Dropset. Its where you do multiple variations of one exercise such as push ups, pull ups, rows etc. moving to easier variations with more mechanical advantage upon failure. Heres CBum's lat pulldown mechanical dropset that he does.
Dont mind the stupid loud music. Give this a try. He does 8 reps on first set, bit i hit failure. Lol
Dropsets, Rest Pauses. Slowed Negatives are great intensifiers to look into brother. Love me some triple dropsets.
Yeah I like crossbody cable laterals at hip height (8 on my selector) you get such good tension from the bottom to the top although leaning away I found wasn’t as necessary when I got the cable tower but definitely necessary for dumbbell work where you need to try and figure out ways to incorporate a battle with gravity on the bottom end. I only do those and standing overhead barbell press on top of bench/incline bench as my shoulder work and my delts have exploded as a result of that and obviously good help from our friends at @OxygenPharm.
I’m a big carb guy, if you can make it work in your macros why short yourself the energy they provide?
Ill checl that video shortly!
I have the bowflex xceed plus so its not adjustable. I got floor, center or top. Center sits about middle of my rip, maybe a little higher
I appreciate that im always looking to learn more!
Yeah crossbody laterals are out, ribs too high. Try doing drop sets onn your lean aways then.
Oh this is good, im gonna start adding this in.
I usually run 3 sets of 15 reps though, so I should start at a higher weight and drop set to 15?
I will try that, start at a weight i can only get 8ish out of instead of 15? Still do the 3 sets?
1 set would look like failure at say 8-10, then drop the weight and go to failure. You can do a triple and drop weight again too.
So 1 set on a fictional random exercise where you fail at 8-10 at 60lbs would look like this
1 set is like this
60lbs x 8
40lbs to failure
20lbs to failure
Repeat for sets 2 and 3
Adjust to your liking. Some exercises like lateral raises you might only drop 5lbs each time where as on bench press you might drop 50lbs + each time. Some run dropsets on their favourite lifts, some on their last lift for that muscle group during the workout.
If you run full drop set works, done for every exercise in the workout (try it out if you love em lol), take a break from dropsets every now and again by returning to regular sets to prevent over training.
Yupp 3 sets of 3 dropsets. Fail at 8 reps, drop weight and go to failure again. If i remember correctly i got @wye hooked on em.
Makes sense! I will give this a go on Thursday morning. Tomorrow is rest day so its just cardio in the morning
Let me know how she goes
100% bro
June 9 food and lifts
Leg extentions.
Warmup. 2sets, 15reps, 130lbs
Working. 3sets, 15reps, 160lbs.
This ones starting to come along well might bring it up 5lbs next time
Squats.
Warmup. 2sets, 15reps, 160lbs
Working. 3sets, 15reps, 220lbs
Decent overall. 220 is starting to feel comfortable sincere getting close to increase time as well
Barbell lunges.
15x each leg with 40lb
Waaay better than reverse lunge with cables, this one really burns.
Single leg curls.
3sets, 15reps, 50lbs
This one is a struggle by the 3rd set, also lots of calf activation on this one.
Hip extention straight leg kickback
3sets, 15reps, 80lbs
I hate this excersize, for a guy who skateboarded most of my life this one actually doesnt feel like its worth much. I do it anyway.
Calf raises 7x7x7
21 reps, 160lbs
Man does this one ever tense me up, really get good calf activation. Liking it alot.
Treadmill
45 minutes 4.0 speed power walk
Cardio is cardio. Need something to keep my attention, that seems to be my biggest problem with cardio.
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The resident Vampire @Shakey converts another to the way of the double/triple dropset. I made the mistake of following this with bicep movements, tried buzzing my head post workout and the bicep pump was so big I couldn’t reach behind my head to buzz the back.
WHAT IN THE FUCK
Just run a tight ship with your caloric intake. Like I’ve done huge recomp at 2300-2700 calories including lots of carbs and lost a ton of belly fat. I almost have visible abs, vascularity in hips/legs/waist all over, visible striations in shoulders.
Post cycle the objective for me is to cut to 12% and get ready for a nice heavy lean bulk with Test/EQ in the fall. Then another cut cycle with Test/Primo/Tren in the spring to get ready for summer.
I also run Reta at 6mg per week now. Huge appetite suppression but you can still eat no problem as long as your workout intensity is high. You also unlock all the benefits of Reta past 4.5mg.
No idea what your work life is like but there is no chance I could work the physicality of my job and follow a 12-16 hour work day up with a 1-2 hour gym session on low carb. That’s tailored for people with presumed low intensity workouts and desk jobs in my humble opinion. If you want to add real weight and real strength eat accordingly. I will say I’m not an expert but this is just my experience/requirements for my body to run optimally. If I run low carb I’m fading before my work day is even over.
Yes except more bald at the back, but longer bald. Had to ask the wife to take care of it for me
Well, inwas an industrial painter/sandblaster for 13 years. Could never put on weight but since I opened my lab, distribution company and vape stores my work is not as active and I ended up with a gut
Ive made some serious progress since January. Probably gonna add reta and hgh or reta and tesa and go back to adding carbs and keeping the 16:8,fasting schedule cause the seriously low carb days make the next morning workout pretty tough
Go with reta and gh. Gh and tesa are similar in price and at that point, might as well het gh. 2-4iu gh is weight loss/injury recovery dosing.
As for the carbs i dont blame you, even on a cut i was 150-270g with 1hr cardio daily.
Awesome protein day for you bro!
Nice work, these aren't for the faint of heart. I'd like to see these more
Do an EVO podcast and focus on the conversation, works for me!
