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good job a strong back makes a strong body
Low carbs are not for everyone man. Gotta make changes when necessary. Great job.
@Losiol meals looking really good manPrepski done
Zero carbs today just a shit ton of veg and protein
Been eating a lot of kimchi lately really helps with moving the bowels keeping the mid section nice and tight
but add that omega 3 a bit
Thanks bros! You're right gotta get in some nice fatty salmon in there soon! I do snack on nuts every now and than and supplement with fish oils but Im also a proponent of eating most of your macro nutrients rather than supplementing with them.@Losiol i can see you're really leaning out well done man
I'm sure low carbs would have worked better if I was on a different cycle, I've done so in the past loosing over a 100lbs that way.
Sleep: 6h 40m
Morning fasted bw: 223.2
Chest Triceps Delts
10 min pre workout cardio stair master
Barbell flat bench - slow negatives
12 (135)
12 (225)
10 (225)
12 (185)
12 (185)
Smith incline bench - slow negatives
07 (225)
11 (185)
08 (185)
12 (135)
Chest cable flys - low to high
12 (47) x4
Nautilus converging chest press - slow negatives
12 (230)
12 (230)
10 (230)
08 (230)
Triceps vbar push down
12 (88)
12 (77)
Triceps rope push downs
12 (38)
12 (49)
DB lateral raises
12 (30) drop 10 (25) drop 12 front raises (10) x4
20 min post workout cardio
Morning fasted bw: 223.2
Chest Triceps Delts
10 min pre workout cardio stair master
Barbell flat bench - slow negatives
12 (135)
12 (225)
10 (225)
12 (185)
12 (185)
Smith incline bench - slow negatives
07 (225)
11 (185)
08 (185)
12 (135)
Chest cable flys - low to high
12 (47) x4
Nautilus converging chest press - slow negatives
12 (230)
12 (230)
10 (230)
08 (230)
Triceps vbar push down
12 (88)
12 (77)
Triceps rope push downs
12 (38)
12 (49)
DB lateral raises
12 (30) drop 10 (25) drop 12 front raises (10) x4
20 min post workout cardio
Nice work Bro!!
Thanks!
Great job man
Thanks bro, this week I’m really busy so should be easy to get down below 220, I’m thinking I can probably push 215 by the end of this week or the start of the next.
215 thats a bit low but you can push it lets see bro
I’ll feel like death but hey I’ll be peeled215 thats a bit low but you can push it lets see bro
I’ve mostly have been training this way for the past 4-5 months consistently and growth has been exponentialally faster than when i would focus mostly on the concentric. Keeping control during a rep also helps build more strength and stability while avoiding injuries since there is no jerking movements. You can still lift very heavy this way it is just much more difficult. I’ve put on a few guys in my gym to this style of training and there physiques have blown up and they are not echnanced bodybuilders as we are.
@Losiol you feel like death with 150-200 grams of carbs bro?I’ll feel like death but hey I’ll be peeled
My cardio mostly consists of just walking, every now and than I’ll hit the stationary bike or stairmaster but on rare occasion.
Hahahahah nah thankfully that’s plenty for me to survive lol@Losiol you feel like death with 150-200 grams of carbs bro?
another excellent workout we're proud of you
bro you're showing how it's done you're pushing it on the volume
Sensational work man we're so proud of your progress
Looking good bro. Tunnel vision keep head down and move forward towards your goal at hand. You’re well on your way.
Thank you brother, the momentum is good right now so it makes it a lot easier!
Killed it
Awesome push day. I really like those exercises and plan.
I try to keep it simple, seems to be working so far
Thanks! Been getting quite a bit of compliments lately about my size good confidence boost lol
Sleep: 7h
Morning fasted bw: 220
Decent session today, definitely very flat so was hard getting in a decent pump but the strength was there so lowered the volume today and focused more on squeezing and controlling the reps.
Stairmaster ain’t no joke if done properly haha, you could probably ring out a gallon of sweat from my T-shirt after I was done. Weirdly enough my appetite has gone down significantly not sure if it’s my body adapting and tapping into fat storage to use as fuel but I’m not one to complain
Stay strong guys!
Back Biceps
10 min pre workout cardio TM
Barbell bent row
12 (135)
12 (135)
10 (225)
08 (225)
06 (225)
05 (225)
Seated cable rows - full ROM slow negatives
10 (231)
10 (231)
08 (231)
08 (209)
Lat pulldowns
12 (209) + assisted past failure for all reps
10 (209) - super set pullovers 12 (49)
08 (187) - super set pullovers 12 (49)
08 (187) - super set pullovers 12 (49)
Chest supported Tbar row - upper back / traps
12 (70)
11 (90)
Chest supported Tbar row - middle back
12 (135)
10 (90)
10 (90)
DB incline curls
12 (30) drop 10 (20) x3
Ez bar curls
10 (50) x2
20 min post workout cardio stair master 20min level 7
Morning fasted bw: 220
Decent session today, definitely very flat so was hard getting in a decent pump but the strength was there so lowered the volume today and focused more on squeezing and controlling the reps.
Stairmaster ain’t no joke if done properly haha, you could probably ring out a gallon of sweat from my T-shirt after I was done. Weirdly enough my appetite has gone down significantly not sure if it’s my body adapting and tapping into fat storage to use as fuel but I’m not one to complain
Stay strong guys!
Back Biceps
10 min pre workout cardio TM
Barbell bent row
12 (135)
12 (135)
10 (225)
08 (225)
06 (225)
05 (225)
Seated cable rows - full ROM slow negatives
10 (231)
10 (231)
08 (231)
08 (209)
Lat pulldowns
12 (209) + assisted past failure for all reps
10 (209) - super set pullovers 12 (49)
08 (187) - super set pullovers 12 (49)
08 (187) - super set pullovers 12 (49)
Chest supported Tbar row - upper back / traps
12 (70)
11 (90)
Chest supported Tbar row - middle back
12 (135)
10 (90)
10 (90)
DB incline curls
12 (30) drop 10 (20) x3
Ez bar curls
10 (50) x2
20 min post workout cardio stair master 20min level 7
its because you look amazing bro
appreciate you brotha!
Sleep: 8h
Morning fasted bw: 220.2
Surprisingly good leg workout, high strength. Didn’t do cardio today just didn’t have the energy for it.
Legs Abs
10 min pre workout cardio
Seated leg extensions - slow concentric & eccentric
12 (150)
12 (260)
12 (260)
12 (260)
12 (260)
Barbell squats
12 (135)
10 (225)
10 (315)
08 (415)
07 (415)
07 (415)
Belt squat D handle
12 (180)
12 (270)
10 (270)
10 (270)
Lying hamstring curls
12 (180)
10 (180)
10 (180)
12 (160)
Smith machine standing calve raises
12 (190) x3
Rope cable crunches
20 (100) x3
15 min sauna
Morning fasted bw: 220.2
Surprisingly good leg workout, high strength. Didn’t do cardio today just didn’t have the energy for it.
Legs Abs
10 min pre workout cardio
Seated leg extensions - slow concentric & eccentric
12 (150)
12 (260)
12 (260)
12 (260)
12 (260)
Barbell squats
12 (135)
10 (225)
10 (315)
08 (415)
07 (415)
07 (415)
Belt squat D handle
12 (180)
12 (270)
10 (270)
10 (270)
Lying hamstring curls
12 (180)
10 (180)
10 (180)
12 (160)
Smith machine standing calve raises
12 (190) x3
Rope cable crunches
20 (100) x3
15 min sauna
Sleep: 7h
Morning fasted bw: 220
Decent session today, definitely very flat so was hard getting in a decent pump but the strength was there so lowered the volume today and focused more on squeezing and controlling the reps.
Stairmaster ain’t no joke if done properly haha, you could probably ring out a gallon of sweat from my T-shirt after I was done. Weirdly enough my appetite has gone down significantly not sure if it’s my body adapting and tapping into fat storage to use as fuel but I’m not one to complain
Stay strong guys!
Back Biceps
10 min pre workout cardio TM
Barbell bent row
12 (135)
12 (135)
10 (225)
08 (225)
06 (225)
05 (225)
Seated cable rows - full ROM slow negatives
10 (231)
10 (231)
08 (231)
08 (209)
Lat pulldowns
12 (209) + assisted past failure for all reps
10 (209) - super set pullovers 12 (49)
08 (187) - super set pullovers 12 (49)
08 (187) - super set pullovers 12 (49)
Chest supported Tbar row - upper back / traps
12 (70)
11 (90)
Chest supported Tbar row - middle back
12 (135)
10 (90)
10 (90)
DB incline curls
12 (30) drop 10 (20) x3
Ez bar curls
10 (50) x2
20 min post workout cardio stair master 20min level 7
@Losiol truth , you are pushing it bro
but on squats careful stay at 3-4 sets so no injury
Sleep: 7h
Morning fasted bw: 220
Decent session today, definitely very flat so was hard getting in a decent pump but the strength was there so lowered the volume today and focused more on squeezing and controlling the reps.
Stairmaster ain’t no joke if done properly haha, you could probably ring out a gallon of sweat from my T-shirt after I was done. Weirdly enough my appetite has gone down significantly not sure if it’s my body adapting and tapping into fat storage to use as fuel but I’m not one to complain
Stay strong guys!
Back Biceps
10 min pre workout cardio TM
Barbell bent row
12 (135)
12 (135)
10 (225)
08 (225)
06 (225)
05 (225)
Seated cable rows - full ROM slow negatives
10 (231)
10 (231)
08 (231)
08 (209)
Lat pulldowns
12 (209) + assisted past failure for all reps
10 (209) - super set pullovers 12 (49)
08 (187) - super set pullovers 12 (49)
08 (187) - super set pullovers 12 (49)
Chest supported Tbar row - upper back / traps
12 (70)
11 (90)
Chest supported Tbar row - middle back
12 (135)
10 (90)
10 (90)
DB incline curls
12 (30) drop 10 (20) x3
Ez bar curls
10 (50) x2
20 min post workout cardio stair master 20min level 7
That stairmaster will get ya lol
Facts!
My tempo is really slow and controlled and warm ups are decently long as well, before any lift I’m already sweating like a dog! I go by how my body feels never push when unnecessary.@Losiol truth , you are pushing it bro
good job on the volume your chest is looking great
very impressive work as usual
no need for a sauna just go outside in the middle of the day lol or sit in your truck
You looking amazing brother
Nice job on the squats man. 415 is a really solid number to be putting up.
Thanks brother, hoping to hit 5 plates by the end of the year
Sleep: 7h
Morning fasted bw: 219.2
Really found my groove, everything is as it should be. Very happy with the progress, don’t say that often. Obviously endurance on the rep range is lower due to depleted glycogen but the leaner I get the better the nitrogen retention appears to be, never had that like this before.
Started up again with 10mg cialis pre workout working wonders
Chest Triceps Delts
10 min pre workout cardio
Incline barbell bench
12 (135)
08 (225)
07 (225)
06 (225)
10 (185)
11 (135)
Cable flys low to high - slow negative big squeeze
12 (50)
10 (50)
10 (47)
08 (47)
Nautilus converging chest press - slow negatives
12 (230)
10 (280)
11 (230)
12 (140)
Smith incline bench - slow negatives
10 (185)
08 (185)
08 (185)
10 (135)
Barbell seated shoulder press
09 (135)
06 (135)
07 (135)
07 (135)
Tricep vbar push down
14 (72)
12 (84)
11 (84)
10 (72)
DB lateral raises
20 (25) drop 12 (20) drop 10 (15)
12 (25) drop 10 (20) drop 08 (15) x3
Pin loaded lateral raises
12 (60) super set front raise single arm 10 x3
20 min stair master pw level 7
Morning fasted bw: 219.2
Really found my groove, everything is as it should be. Very happy with the progress, don’t say that often. Obviously endurance on the rep range is lower due to depleted glycogen but the leaner I get the better the nitrogen retention appears to be, never had that like this before.
Started up again with 10mg cialis pre workout working wonders
Chest Triceps Delts
10 min pre workout cardio
Incline barbell bench
12 (135)
08 (225)
07 (225)
06 (225)
10 (185)
11 (135)
Cable flys low to high - slow negative big squeeze
12 (50)
10 (50)
10 (47)
08 (47)
Nautilus converging chest press - slow negatives
12 (230)
10 (280)
11 (230)
12 (140)
Smith incline bench - slow negatives
10 (185)
08 (185)
08 (185)
10 (135)
Barbell seated shoulder press
09 (135)
06 (135)
07 (135)
07 (135)
Tricep vbar push down
14 (72)
12 (84)
11 (84)
10 (72)
DB lateral raises
20 (25) drop 12 (20) drop 10 (15)
12 (25) drop 10 (20) drop 08 (15) x3
Pin loaded lateral raises
12 (60) super set front raise single arm 10 x3
20 min stair master pw level 7
Attachments
Looking good bro!!!
Looking good bro!!!
thanks rage! Feeling good!!!
Nice job
Sleep: 7h
Morning fasted bw: 220.2
Good session today. Really tired towards the end stair master killed me
Back Biceps
10 min pre workout cardio
Barbell bent row
12 (135)
12 (135)
12 (185)
08 (225)
06 (225)
06 (225)
Seated cable row
10 (231)
10 (231)
08 (231)
10 (187)
Lat pull-down
10 (187)
10 (187)
10 (187)
08 (187)
Cable pull overs - super set with lat pull downs
12 (44) x4
Hs low row
10 (230)
10 (230)
10 (230)
08 (230)
Tbar chest supported row
10 (115) x4
Machine preacher curls
10 (90) x3
10 min pw stair master level 6
Morning fasted bw: 220.2
Good session today. Really tired towards the end stair master killed me
Back Biceps
10 min pre workout cardio
Barbell bent row
12 (135)
12 (135)
12 (185)
08 (225)
06 (225)
06 (225)
Seated cable row
10 (231)
10 (231)
08 (231)
10 (187)
Lat pull-down
10 (187)
10 (187)
10 (187)
08 (187)
Cable pull overs - super set with lat pull downs
12 (44) x4
Hs low row
10 (230)
10 (230)
10 (230)
08 (230)
Tbar chest supported row
10 (115) x4
Machine preacher curls
10 (90) x3
10 min pw stair master level 6
Nice WO!!Sleep: 7h
Morning fasted bw: 220.2
Good session today. Really tired towards the end stair master killed me
Back Biceps
10 min pre workout cardio
Barbell bent row
12 (135)
12 (135)
12 (185)
08 (225)
06 (225)
06 (225)
Seated cable row
10 (231)
10 (231)
08 (231)
10 (187)
Lat pull-down
10 (187)
10 (187)
10 (187)
08 (187)
Cable pull overs - super set with lat pull downs
12 (44) x4
Hs low row
10 (230)
10 (230)
10 (230)
08 (230)
Tbar chest supported row
10 (115) x4
Machine preacher curls
10 (90) x3
10 min pw stair master level 6
@Losiol Good work bro....stair masters feels good once you get used to it.........Sleep: 7h
Morning fasted bw: 220.2
Good session today. Really tired towards the end stair master killed me
Back Biceps
10 min pre workout cardio
Barbell bent row
12 (135)
12 (135)
12 (185)
08 (225)
06 (225)
06 (225)
Seated cable row
10 (231)
10 (231)
08 (231)
10 (187)
Lat pull-down
10 (187)
10 (187)
10 (187)
08 (187)
Cable pull overs - super set with lat pull downs
12 (44) x4
Hs low row
10 (230)
10 (230)
10 (230)
08 (230)
Tbar chest supported row
10 (115) x4
Machine preacher curls
10 (90) x3
10 min pw stair master level 6
Killin it big dog
Your metabolism will chew that right up.Okay boys went off plan, had my cheat meal a few days early
Working 6 days in a row this week plus 6 training days arm day tmrw will be sick.
Hope so, got a crazy spur of energy from the food probably gonna skip dinner tonight though.
Here’s how the macros looks for today
5800 calories
Tmrw back to normal eating, I’ll throw in a fasted cardio and workout before work as well get me to baseline quick.
Attachments
You sure know how to pack down those cals.Hope so, got a crazy spur of energy from the food probably gonna skip dinner tonight though.
Here’s how the macros looks for today
5800 calories
Tmrw back to normal eating, I’ll throw in a fasted cardio and workout before work as well get me to baseline quick.
Today it’s really just super calories dense food, I had two double Culver’s deluxe each are basically 1k calories plus onion rings 400 and large vanilla cone from jermiahas was also 1k calories
Yeah I guess when you have lots of fat with the carbs it’s pretty easy to pile them in.
Bacon cheeseburger, fries, and a shake sounds pretty good right now. Being on semaglutide it would be pretty hard for me to finish even half of it. 5-600 cals is about my max before my stomach says no more.
I had to take a 20 min break in between burgers, my stomach is significantly smaller as well, want to avoid throwing up lol had that happen a few weeks ago where I just couldn’t hold in the food
If you throw up you have to eat again to make up for it.I had to take a 20 min break in between burgers, my stomach is significantly smaller as well, want to avoid throwing up lol had that happen a few weeks ago where I just couldn’t hold in the food
LmaooooIf you throw up you have to eat again to make up for it.
LevButlerov
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FACT LOLIf you throw up you have to eat again to make up for it.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
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@Losiol thats next level broHope so, got a crazy spur of energy from the food probably gonna skip dinner tonight though.
Here’s how the macros looks for today
5800 calories
Tmrw back to normal eating, I’ll throw in a fasted cardio and workout before work as well get me to baseline quick.
i had a 10,000 cal cheat day 1 time
Do u remember what u ate?@Losiol thats next level bro
I’ve done so too Xd today was light but I didn’t wanna get too bloated just replenished@Losiol thats next level bro
Gotta eat big to get big!
Sleep: 7h 30m
Morning fasted bw: 222.2
no cardio today still really fatigued from the week. Stay hard guys!
Shoulders / Arms
Seated DB shoulder press
12 (45)
12 (45)
12 (65)
10 (65)
08 (65)
Barbell shoulder press seated
09 (135)
07 (135)
06 (135)
06 (165)
Machine shoulder press
10 (180) x4
DB incline curls
15 (35) drop 10 (25) drop 10 (15) x4
Seated lateral DB raises
20 (15) super set standing 12 (25)
12 (15) super set standing 10 (25) x3
Triceps rope push down
12 (60)
12 (55)
10 (44) x2
Face pulls
12 (60) x4
Machine lateral raises pin loaded
10 (60) super set front raise 10 single arm (60)x3
Morning fasted bw: 222.2
no cardio today still really fatigued from the week. Stay hard guys!
Shoulders / Arms
Seated DB shoulder press
12 (45)
12 (45)
12 (65)
10 (65)
08 (65)
Barbell shoulder press seated
09 (135)
07 (135)
06 (135)
06 (165)
Machine shoulder press
10 (180) x4
DB incline curls
15 (35) drop 10 (25) drop 10 (15) x4
Seated lateral DB raises
20 (15) super set standing 12 (25)
12 (15) super set standing 10 (25) x3
Triceps rope push down
12 (60)
12 (55)
10 (44) x2
Face pulls
12 (60) x4
Machine lateral raises pin loaded
10 (60) super set front raise 10 single arm (60)x3
Bro Culver's is a staple where I live people love that place.
It’s great ! Take Culver’s over any other shitty fast food any day
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