Veteran Log Losiols Road To Pro Card Log

[Losiol]

Sleep: 6h
Morning fasted bw: 220.2

Quite surprised how good my strength was today! Good sessions overall, pump was okay nothing crazy.

Chest Triceps Delts

Flat DB bench
12 (60)
12 (60)

09 (100)
05 (110)
07 (115)
06 (120)
05 (120)

Incline Smith bench
09 (225)
06 (225)
08 (185)
07 (185)
04 (225) drop 08 (135)

Nautilus converging chest press
10 (140) x3

Pec deck
08 (180) x3

Tricep rope push down
12 (44) x4

DB laterals
12 (30)
12 (25) x3

Pin loaded laterals
08 (50) x2

Machine crunches
20 (135)
15 (135)

Hanging leg raises
12
12
10

20 min pw cardio stairs lvl 6
15 min pw cardio incline treadmill

 

[Masonic Bodybuilder]

Awesome when you feel that good on a day that should be a rest day.

 

[Npcclassicphysique champ]

Sleep: 6h
Morning fasted bw: 220.2

Quite surprised how good my strength was today! Good sessions overall, pump was okay nothing crazy.

Chest Triceps Delts

Flat DB bench
12 (60)
12 (60)

09 (100)
05 (110)
07 (115)
06 (120)
05 (120)

Incline Smith bench
09 (225)
06 (225)
08 (185)
07 (185)
04 (225) drop 08 (135)

Nautilus converging chest press
10 (140) x3

Pec deck
08 (180) x3

Tricep rope push down
12 (44) x4

DB laterals
12 (30)
12 (25) x3

Pin loaded laterals
08 (50) x2

Machine crunches
20 (135)
15 (135)

Hanging leg raises
12
12
10

20 min pw cardio stairs lvl 6
15 min pw cardio incline treadmill

@Losiol thats really good strength levels bro
hows your new diet going? update please

 

[Losiol]

@Losiol thats really good strength levels bro
hows your new diet going? update please

Brother diet is the same as it’s always been but I’ll send pics again.

 

[Npcclassicphysique champ]

Brother diet is the same as it’s always been but I’ll send pics again.

oh exactly as always bro you legit @Losiol always clean up

 

[Losiol]

Sleep: 6h 45m
Morning fasted bw: 218.6

Decent workout, low on glycogen so upping the carbs today by about 60g

Back Biceps

10 min warm up incline treadmill

Barbell bent rows
12 (135)
12 (135)
06 (185)
06 (185)
08 (135)

Seated cable rows
07 (209)
05 (209) 06 (143)
07 (187)
07 (187)

Lat pull downs
07 (187)
08 (175)
08 (175)
08 (175)

Chest supported t bar
12 (115)
07 (115)
06 (115)
10 (90)

Machine preacher curls
12 (90)
08 (90) x3

Incline DB curls
10 (30)
10 (30)
07 (30)
06 (30)

20 min pw cardio stairs lvl 6
15 min pw cardio incline treadmill

 

[LevButlerov]

Sleep: 6h 45m
Morning fasted bw: 218.6

Decent workout, low on glycogen so upping the carbs today by about 60g

Back Biceps

10 min warm up incline treadmill

Barbell bent rows
12 (135)
12 (135)
06 (185)
06 (185)
08 (135)

Seated cable rows
07 (209)
05 (209) 06 (143)
07 (187)
07 (187)

Lat pull downs
07 (187)
08 (175)
08 (175)
08 (175)

Chest supported t bar
12 (115)
07 (115)
06 (115)
10 (90)

Machine preacher curls
12 (90)
08 (90) x3

Incline DB curls
10 (30)
10 (30)
07 (30)
06 (30)

20 min pw cardio stairs lvl 6
15 min pw cardio incline treadmill

@Losiol low glycogen is always hard, keep pushing thru this. EVO family support for your cut.

 

[stevesmi]

sweet potatoes are a great carb option. air fryer and add cinnamon perfect

 

[ballin2504]

problem with alcohol is it stunts muscle growth and fat burn.

even a little will do it for days.

So true!

 

[Mobster]

One of the tricks I used to recommend was if you're on restricted carbs use them during the workout.

 

[Wootoom]

, I have found that strength can vary from day to day. More sleep can definitely help but not always.

 

[Vadim Fedorov]

Nice workouts, man, you're putting in the volume in the time.

I like how you're doing the incline Smith bench.

 

[2Thick]

Tricep rope push downs and dumbbell. Laterals are great back-to-back.

And I like how you're training your core as well.

 

[e2]

A nice variety of food. I think that's important so you don't get bored.

 

[Ulter]

I see those green vegetables in those meals. That's very important. They are very good with the vitamins and minerals they have.

 

[chesty]

Nice job on the chicken.

Surprised, you're not making them in an air fryer. I think you would enjoy that.

 

[ROIDDERS]

Food is looking really healthy. You won't go wrong with that mix of foods, you have

 

[ceo]

bros seems like your sleep is getting better too.

7 hours is not bad at all.

 

[Losiol]

Sleep: 7h
Morning fasted bw: 221.8

Had the extra carbs last night and definitely made hell of a difference in today’s training!

Legs

10 min incline treadmill warm up

Seated leg extensions
12 (200)
12 (260)
11 (260)
07 (260)
11 (200)

Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
03 (415)
10 (315)

Belt squats
12 (360)
10 (360)
10 (360)
10 (360)

Seated calve raises
10 (110) x4

Seated hamstring curls
12 (200)
12 (stack)
10 (stack)

15 min pw cardio stairs lvl 6
Outside jog 4.3km - 6min a km pace

 

[Masonic Bodybuilder]

Glad you are feeling better today with the carbs. Putting in the work!

 

[LevButlerov]

Sleep: 7h
Morning fasted bw: 221.8

Had the extra carbs last night and definitely made hell of a difference in today’s training!

Legs

10 min incline treadmill warm up

Seated leg extensions
12 (200)
12 (260)
11 (260)
07 (260)
11 (200)

Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
03 (415)
10 (315)

Belt squats
12 (360)
10 (360)
10 (360)
10 (360)

Seated calve raises
10 (110) x4

Seated hamstring curls
12 (200)
12 (stack)
10 (stack)

15 min pw cardio stairs lvl 6
Outside jog 4.3km - 6min a km pace

@Losiol carbs of course that will boost you up . What did you have?

 

[Losiol]

@Losiol carbs of course that will boost you up . What did you have?

Bro cookies

 

[25homes]

Sleep: 7h
Morning fasted bw: 221.8

Well I was supposed to take today as a rest day but body felt really recharged so went for it

Arms / Shoulders

15 min incline treadmill warm up

Smith machine seated shoulder press
12 (135)
12 (135)
05 (185)
04 (185)

Machine shoulder press
12 (185)
12 (185)
10 (230)

Machine preacher curls
12 (90)
12 (90)
10 (90)
07 (90)

Incline DB curls
12 (35)
10 (35)
07 (35)
06 (35)

Tricep straight bar push down
12 (82)
12 (77)
10 (66)
10 (66)

DB lateral raises
12 (25) x3

Pin loaded delt raises
08 (60) x3

20 min pw cardio stairs lvl 6

Killer rip

 

[LevButlerov]

Bro cookies

again no pics? lol

 

[Losiol]

again no pics? lol

Bro I promise I will take pics of everything now hahahah just been spending a lot of time with my lady trying to keep it intimate hahahahaha

 

[RoidRage69]

Bro I promise I will take pics of everything now hahahah just been spending a lot of time with my lady trying to keep it intimate hahahahaha

Eating cookies is intimate.

 

[Losiol]

Eating cookies is intimate.

Bahahahhaahahahahahahahah

 

[LevButlerov]

Bro I promise I will take pics of everything now hahahah just been spending a lot of time with my lady trying to keep it intimate hahahahaha

Eating cookies is intimate.

@RoidRage69 i thought the same, romantic night out and @Losiol is just destroying the cookies lol

 

[ballin2504]

Sleep: 7h
Morning fasted bw: 221.8

Had the extra carbs last night and definitely made hell of a difference in today’s training!

Legs

10 min incline treadmill warm up

Seated leg extensions
12 (200)
12 (260)
11 (260)
07 (260)
11 (200)

Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
03 (415)
10 (315)

Belt squats
12 (360)
10 (360)
10 (360)
10 (360)

Seated calve raises
10 (110) x4

Seated hamstring curls
12 (200)
12 (stack)
10 (stack)

15 min pw cardio stairs lvl 6
Outside jog 4.3km - 6min a km pace

Bet your legs were pumped up

 

[Losiol]

Sleep: 6h
Morning fasted bw: 216!!!!

Don’t even remember the last time I weighed so little lol
Very happy with the progress, still retaining majority of my strength which is one of the goals while getting leaner. Conditioning is also on point probably best it’s ever been!


Chest Triceps Delts

10 min incline treadmill warm up

Flat DB bench
12 (60)

09 (100)
07 (110)
03 (120)
03 (110)

Nautilus converging chest press
08 (180)
07 (180)
07 (180)
03 (230)

Barbell incline bench
05 (185)
10 (135)
07 (150)

Pec Dec
09 (180)
07 (180)
05 (180)

Tricep straight bar push down
12 (77)
08 (77) drop 04 (66)
10 (66)

Rope Tricep push downs
10 (33) x3

Single arm cable push down
10 (10) x3

DB lateral raises
12 (30) x4

Single arm cable raises
10 (20) x4

20 min pw cardio stairs lvl 6
5km jog 6min a km pace

 

[Npcclassicphysique champ]

Sleep: 6h
Morning fasted bw: 216!!!!

Don’t even remember the last time I weighed so little lol
Very happy with the progress, still retaining majority of my strength which is one of the goals while getting leaner. Conditioning is also on point probably best it’s ever been!


Chest Triceps Delts

10 min incline treadmill warm up

Flat DB bench
12 (60)

09 (100)
07 (110)
03 (120)
03 (110)

Nautilus converging chest press
08 (180)
07 (180)
07 (180)
03 (230)

Barbell incline bench
05 (185)
10 (135)
07 (150)

Pec Dec
09 (180)
07 (180)
05 (180)

Tricep straight bar push down
12 (77)
08 (77) drop 04 (66)
10 (66)

Rope Tricep push downs
10 (33) x3

Single arm cable push down
10 (10) x3

DB lateral raises
12 (30) x4

Single arm cable raises
10 (20) x4

20 min pw cardio stairs lvl 6
5km jog 6min a km pace

@Losiol 216 leaning out bro thats a perfect weight for you dropping to 200 soon

 

[stevesmi]

It's always better to be as lean as possible

 

[Losiol]

Sleep: 7h
Morning fasted bw: n/a forgot to check

Back Biceps

Busy day today guys but still got in a killer workout. Had some blood work done today although it was not done for bodybuilding purposes, I’ll post it for transparency.

Barbell bent rows
12 (135)
12 (135)
11 (185)
05 (225)
04 (225) drop 05 (135)

Seated cable rows - medium mag grip
10 (209)
08 (209)
08 (187)
07 (209)

Lat pull-down - narrow mag grip
11 (187)
10 (187)
08 (187)
06 (187)

Tbar chest supported
10 (115)
07 (115) x3

Machine preacher curls
12 (90) x4

Incline DB curls
10 (30) x3

Standing ez bar curl
10 (60) x2

30 min pw cardio stairs lvl 6
15 min pw cardio incline treadmill

 

[Losiol]

@Losiol 216 leaning out bro thats a perfect weight for you dropping to 200 soon

I think 200lbs would really be the furthest I think I can go for now until I start my show prep. Any thoughts ?

 

[Mobster]

Trying to remember when I last weighed that much myself.

 

[RoidRage69]

Trying to remember when I last weighed that much myself.

When you were 8 YO?

 

[Losiol]

Here is the remaining results

 

[Losiol]

Sleep: 6h
Morning fasted bw: 215.6

Great sessions today, hit another all time low but strength was really on point

Legs Abs

10 min incline treadmill warm up

Seated leg extensions
12 (200)
12 (200)
12 (260)
10 (260)

Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
03 (405) drop 05 (315)
08 (315)

Belt squats
12 (360)
10 (360)
10 (360)
10 (360)

Seated calve raises
10 (90) x4

Lying hamstring curls
12 (160) x3

Cable rope crunches
15 (88) x4

20 min pw cardio stairs lvl 6

 

[RoySimpson]

Sleep: 6h 45m
Morning fasted bw: 218.6

Decent workout, low on glycogen so upping the carbs today by about 60g

Back Biceps

10 min warm up incline treadmill

Barbell bent rows
12 (135)
12 (135)
06 (185)
06 (185)
08 (135)

Seated cable rows
07 (209)
05 (209) 06 (143)
07 (187)
07 (187)

Lat pull downs
07 (187)
08 (175)
08 (175)
08 (175)

Chest supported t bar
12 (115)
07 (115)
06 (115)
10 (90)

Machine preacher curls
12 (90)
08 (90) x3

Incline DB curls
10 (30)
10 (30)
07 (30)
06 (30)

20 min pw cardio stairs lvl 6
15 min pw cardio incline treadmill

@Losiol awesome work bro!

 

[Npcclassicphysique champ]

I think 200lbs would really be the furthest I think I can go for now until I start my show prep. Any thoughts ?

depends how you feel with that weight bro

 

[Npcclassicphysique champ]

Sleep: 6h
Morning fasted bw: 215.6

Great sessions today, hit another all time low but strength was really on point

Legs Abs

10 min incline treadmill warm up

Seated leg extensions
12 (200)
12 (200)
12 (260)
10 (260)

Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
03 (405) drop 05 (315)
08 (315)

Belt squats
12 (360)
10 (360)
10 (360)
10 (360)

Seated calve raises
10 (90) x4

Lying hamstring curls
12 (160) x3

Cable rope crunches
15 (88) x4

20 min pw cardio stairs lvl 6

legs super thick bro very tight quads
belt squats legit

 

[Npcclassicphysique champ]

Here is the remaining results

alt ast a bit high bro how much n2guard you got?

 

[Losiol]

alt ast a bit high bro how much n2guard you got?

Still have plenty but haven’t been using it for some time gonna start it up again tmrw!

 

[Npcclassicphysique champ]

Still have plenty but haven’t been using it for some time gonna start it up again tmrw!

yes the alt/ast shows it bro you gotta get back on the cycle support @Losiol
you train hard and cycle hard, you need the support

 

[Losiol]

yes the alt/ast shows it bro you gotta get back on the cycle support @Losiol
you train hard and cycle hard, you need the support

Got you broski appreciate your help!!!

 

[Npcclassicphysique champ]

Got you broski appreciate your help!!!

always here to support my iron brother
and you can easily step on stake 10/10 from this weight bro really tight

 

[Losiol]

always here to support my iron brother
and you can easily step on stake 10/10 from this weight bro really tight

This cut is yet my best one, I have so much energy most of the time it’s insane. Slow and steady is the way to go!

 

[RoidRage69]

This cut is yet my best one, I have so much energy most of the time it’s insane. Slow and steady is the way to go!

I think the lady friend is giving you extra energy.

 

[stevesmi]

Fun workout for sure

 

[Austin316]

Why are you only getting 7 hours of sleep generally?
Should try to push 8 or 9 hours, especially after these hard workouts.

 

[sambee38]

I would try to get a nap.

even a one-hour Nap goes a long way.

 

[BookerTNY]

I think it's good that you're cutting down and losing weight.
There's no point in getting bigger and bigger forever.

 

[Arabian]

cookies? did anyone say cookies? lol

 

[Zyglamail]

nautilus chest press is an underrated machine.

We have one of those at my gym and nobody really uses it.

 

[Noah Wixx]

Why are you only getting 7 hours of sleep generally?
Should try to push 8 or 9 hours, especially after these hard workouts.

I get leas than him so dont harp on him to much lol

 

[Shrine]

hema numbers are high.

you need to go donate blood ASAP. You run the risk of blood clots.

 

[caligirl85]

Pretty typical numbers for someone using steroids.
, just be careful and check your blood pressure.

 

[zedhed]

I can't remember. But are you taking any type of heart medication?

if not then you need to seriously consider it over the next few years if you want to do this long term.

 

[Mobster]

Body-weight drops and he still hits 405lbs on squats

 

[Losiol]

Body-weight drops and he still hits 405lbs on squats

Yeah that's what really astonished me, very happy that strength gains stayed during this cut!!!n Appreciate the feedback!!

 

[Losiol]

Sleep: 6h
Morning fasted bw: 213.2

Weight seems to be coming off like a warm stick of butter lol strength is as good as my peak bulk so not worried any muscles being lost. Today I’m finally taking a rest day after 11 consecutive training days without rest didn’t have the need for it and my body was recovering very well.

The only thing I have altered in the last two month for my training was adding in an extra session of cardio which my choice for conditioning is running which I enjoy very much including my stair master session after weight lifting.

Yall be good out there may the gains be good this year folks!

 

[Tiger Salman Khan]

Sleep: 6h
Morning fasted bw: 213.2

Weight seems to be coming off like a warm stick of butter lol strength is as good as my peak bulk so not worried any muscles being lost. Today I’m finally taking a rest day after 11 consecutive training days without rest didn’t have the need for it and my body was recovering very well.

The only thing I have altered in the last two month for my training was adding in an extra session of cardio which my choice for conditioning is running which I enjoy very much including my stair master session after weight lifting.

Yall be good out there may the gains be good this year folks!

@Losiol Great updates man....keep killing it.........

 

[Npcclassicphysique champ]

This cut is yet my best one, I have so much energy most of the time it’s insane. Slow and steady is the way to go!

you got that lady friend energy I agree with @RoidRage69

 

[Npcclassicphysique champ]

Sleep: 6h
Morning fasted bw: 213.2

Weight seems to be coming off like a warm stick of butter lol strength is as good as my peak bulk so not worried any muscles being lost. Today I’m finally taking a rest day after 11 consecutive training days without rest didn’t have the need for it and my body was recovering very well.

The only thing I have altered in the last two month for my training was adding in an extra session of cardio which my choice for conditioning is running which I enjoy very much including my stair master session after weight lifting.

Yall be good out there may the gains be good this year folks!

you're making the rips bro
i think to be honest you gotta put in the cardio no matter what the gains will come even more

 

[Losiol]

you're making the rips bro
i think to be honest you gotta put in the cardio no matter what the gains will come even more

Couldn’t agree more, cardio is 100% anabolic

 

[Npcclassicphysique champ]

Couldn’t agree more, cardio is 100% anabolic

anabolic and shredding bro

 

[ballin2504]

216 fasted! Nice!

 

[ballin2504]

Good looking teardrop on those quads

 

[Losiol]

216 fasted! Nice!

Good looking teardrop on those quads

Appreciate it bro!!

 

[Losiol]

Sleep: 7h
Morning fasted bw: 215.6

Chest Triceps Delts

12 min incline treadmill warm up

Incline DB bench
12 (60)
12 (60)

08 (100)
07 (100)
06 (100)
05 (100)

Nautilus converging chest press
10 (230)
08 (230)
04 (230) drop 07 (140)
10 (180)

Smith incline bench
10 (185)
07 (185)
06 (185)
06 (185)

Cable flys
07 (43)
10 (40)
08 (37)
08 (37)

Straight bar push down
18 (60)
08 (77)
10 (62)

Machine delt raises
10 (70) x4

Machine front raises
08 (70) x4

French press
12 (150) x3

Hanging leg raises
12 x2

Machine Ab crunch
15 (135) x2

20 min pw cardio stairs lvl 7

 

[RoidRage69]

When do u start up your cycle? What's your planned cycle going to look like? I'm thinking about starting with 500 test, 500 primo, and 200 NPP per week for first 4 weeks.

 

[Losiol]

When do u start up your cycle? What's your planned cycle going to look like? I'm thinking about starting with 500 test, 500 primo, and 200 NPP per week for first 4 weeks.

I’d like to start even tmrw hahaha but for now will be cruising probably till the end of spring just can’t focus enough during this career change to worry about prep. Once all is settled I’ll start blasting again.

Likely my approach now will be a maingaining one so not going to be consuming an egregious amount of calories to put on mass. Probably more eating at maintenance.

Cycle that I’m considering later on
500 test
300 tren e
200 mast e

 

[RoidRage69]

I’d like to start even tmrw hahaha but for now will be cruising probably till the end of spring just can’t focus enough during this career change to worry about prep. Once all is settled I’ll start blasting again.

Likely my approach now will be a maingaining one so not going to be consuming an egregious amount of calories to put on mass. Probably more eating at maintenance.

Cycle that I’m considering later on
500 test
300 tren e
200 mast e

That cycle you have is similar to what my final 8 weeks will be. I will be dropping the 500 primo and replacing that with 240 Tren Hex and 200mg Mast Prop.

 

[Losiol]

That cycle you have is similar to what my final 8 weeks will be. I will be dropping the 500 primo and replacing that with 240 Tren Hex and 200mg Mast Prop.

Please do share your insights on hex I’m very keen on trying it myself

 

[Npcclassicphysique champ]

I’d like to start even tmrw hahaha but for now will be cruising probably till the end of spring just can’t focus enough during this career change to worry about prep. Once all is settled I’ll start blasting again.

Likely my approach now will be a maingaining one so not going to be consuming an egregious amount of calories to put on mass. Probably more eating at maintenance.

Cycle that I’m considering later on
500 test
300 tren e
200 mast e

thats a clean cycle bro @Losiol but have you do 5:3 with test tren before?

 

[RoidRage69]

thats a clean cycle bro @Losiol but have you do 5:3 with test tren before?

What ratio would you suggest for the test/tren?

 

[Losiol]

thats a clean cycle bro @Losiol but have you do 5:3 with test tren before?

Yeah I’ve blasted tren even up to 700mg Xd

 

[Losiol]

What ratio would you suggest for the test/tren?

My best feeling wise was 400 test 400 tren

 

[Npcclassicphysique champ]

Yeah I’ve blasted tren even up to 700mg Xd

My best feeling wise was 400 test 400 tren

If thats your best i would do 400 400 again bro @Losiol

 

[RoySimpson]

Sleep: 6h
Morning fasted bw: 216!!!!

Don’t even remember the last time I weighed so little lol
Very happy with the progress, still retaining majority of my strength which is one of the goals while getting leaner. Conditioning is also on point probably best it’s ever been!


Chest Triceps Delts

10 min incline treadmill warm up

Flat DB bench
12 (60)

09 (100)
07 (110)
03 (120)
03 (110)

Nautilus converging chest press
08 (180)
07 (180)
07 (180)
03 (230)

Barbell incline bench
05 (185)
10 (135)
07 (150)

Pec Dec
09 (180)
07 (180)
05 (180)

Tricep straight bar push down
12 (77)
08 (77) drop 04 (66)
10 (66)

Rope Tricep push downs
10 (33) x3

Single arm cable push down
10 (10) x3

DB lateral raises
12 (30) x4

Single arm cable raises
10 (20) x4

20 min pw cardio stairs lvl 6
5km jog 6min a km pace

@Losiol getting lean bro!

 

[RoySimpson]

Sleep: 6h
Morning fasted bw: 215.6

Great sessions today, hit another all time low but strength was really on point

Legs Abs

10 min incline treadmill warm up

Seated leg extensions
12 (200)
12 (200)
12 (260)
10 (260)

Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
03 (405) drop 05 (315)
08 (315)

Belt squats
12 (360)
10 (360)
10 (360)
10 (360)

Seated calve raises
10 (90) x4

Lying hamstring curls
12 (160) x3

Cable rope crunches
15 (88) x4

20 min pw cardio stairs lvl 6

@Losiol solid work bro!

 

[Tiger Salman Khan]

Sleep: 7h
Morning fasted bw: 215.6

Chest Triceps Delts

12 min incline treadmill warm up

Incline DB bench
12 (60)
12 (60)

08 (100)
07 (100)
06 (100)
05 (100)

Nautilus converging chest press
10 (230)
08 (230)
04 (230) drop 07 (140)
10 (180)

Smith incline bench
10 (185)
07 (185)
06 (185)
06 (185)

Cable flys
07 (43)
10 (40)
08 (37)
08 (37)

Straight bar push down
18 (60)
08 (77)
10 (62)

Machine delt raises
10 (70) x4

Machine front raises
08 (70) x4

French press
12 (150) x3

Hanging leg raises
12 x2

Machine Ab crunch
15 (135) x2

20 min pw cardio stairs lvl 7

@Losiol Numbers look good man......

 

[Losiol]

Sleep: 7h
Morning fasted bw: 216

Very rested this morning, had a great workout. Killed it with cardio as well!

Back Biceps

15 min Incline treadmill warm up

Barbell bent rows
12 (135)
12 (135)
11 (185)
06 (225)
05 (225)
06 (185)

Seated cable rows - medium mag grip
07 (209) + partials
04 (209) drop 05 (143)
09 (187) + partials
07 (187)

Lat pull downs - medium mag grip
07 (187) drop 05 (143)
07 (175) + partials
09 (175)
06 (175)

Chest supported Tbar row
06 (115)
05 (115)
08 (90)

Machine preacher curls
08 (90)
05 (90) drop 05 (45)
07 (70)
07 (70)

Incline DB curls
07 (30)
06 (30) + partials
08 (25)
07 (25)

Single arm cable machine curls
12 (60) x4

Rope cable crunches
20 (80)
15 (80)
15 (80)
14 (80)

Hanging leg raises
12 x3

20 min pw cardio stairs lvl 7
10 min intervals assault bike 30 sec max effort 30 sec rest

 

[LevButlerov]

Sleep: 7h
Morning fasted bw: 216

Very rested this morning, had a great workout. Killed it with cardio as well!

Back Biceps

15 min Incline treadmill warm up

Barbell bent rows
12 (135)
12 (135)
11 (185)
06 (225)
05 (225)
06 (185)

Seated cable rows - medium mag grip
07 (209) + partials
04 (209) drop 05 (143)
09 (187) + partials
07 (187)

Lat pull downs - medium mag grip
07 (187) drop 05 (143)
07 (175) + partials
09 (175)
06 (175)

Chest supported Tbar row
06 (115)
05 (115)
08 (90)

Machine preacher curls
08 (90)
05 (90) drop 05 (45)
07 (70)
07 (70)

Incline DB curls
07 (30)
06 (30) + partials
08 (25)
07 (25)

Single arm cable machine curls
12 (60) x4

Rope cable crunches
20 (80)
15 (80)
15 (80)
14 (80)

Hanging leg raises
12 x3

20 min pw cardio stairs lvl 7
10 min intervals assault bike 30 sec max effort 30 sec rest

@Losiol cardio is 30 min total right?

I see a lot of preachers you doing how many reps?

 

[Losiol]

@Losiol cardio is 30 min total right?

I see a lot of preachers you doing how many reps?

It’s 45 min total today. Reps are all posted, the parenthesis is the weight in lbs

 

[25homes]

Sleep: 6h
Morning fasted bw: 216!!!!

Don’t even remember the last time I weighed so little lol
Very happy with the progress, still retaining majority of my strength which is one of the goals while getting leaner. Conditioning is also on point probably best it’s ever been!


Chest Triceps Delts

10 min incline treadmill warm up

Flat DB bench
12 (60)

09 (100)
07 (110)
03 (120)
03 (110)

Nautilus converging chest press
08 (180)
07 (180)
07 (180)
03 (230)

Barbell incline bench
05 (185)
10 (135)
07 (150)

Pec Dec
09 (180)
07 (180)
05 (180)

Tricep straight bar push down
12 (77)
08 (77) drop 04 (66)
10 (66)

Rope Tricep push downs
10 (33) x3

Single arm cable push down
10 (10) x3

DB lateral raises
12 (30) x4

Single arm cable raises
10 (20) x4

20 min pw cardio stairs lvl 6
5km jog 6min a km pace
[/QUOT
Killed it

 

[25homes]

Sleep: 6h
Morning fasted bw: 215.6

Great sessions today, hit another all time low but strength was really on point

Legs Abs

10 min incline treadmill warm up

Seated leg extensions
12 (200)
12 (200)
12 (260)
10 (260)

Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
03 (405) drop 05 (315)
08 (315)

Belt squats
12 (360)
10 (360)
10 (360)
10 (360)

Seated calve raises
10 (90) x4

Lying hamstring curls
12 (160) x3

Cable rope crunches
15 (88) x4

20 min pw cardio stairs lvl 6

Nice bro

 

[LevButlerov]

It’s 45 min total today. Reps are all posted, the parenthesis is the weight in lbs

I see 08 05 is the reps, I didn't understand that, get it now. you feeling alright? @Losiol

 

[Losiol]

I see 08 05 is the reps, I didn't understand that, get it now. you feeling alright? @Losiol

Yeah no worries lol it was bound to happen one day hahaha! Best I’ve felt in my life bro

 

[Losiol]

Sleep: 7h
Morning fasted bw: 219

This one got me good had to take a nap right after was so drained from the intensity!!

20 min pw cardio stairs lvl 6

Lying hamstring curls
12 (120)
12 (120)

10 (170)
08 (170)
08 (170)

leg extensions
12 (160)
12 (260)
14 (260)
12 (260)

Barbell squats
12 (135)
12 (225)
08 (315)
03 (405)
08 (315)

Belt squats
12 (360)
10 (360)
10 (360)
08 (360)

Seated calve extensions
12 (90)
12 (90)
12 (90)
12 (90)

Kettle bell Walking lunges
25 yards (88)
25 yards (88)
25 yards (Body weight)
25 yards (Body weight)

20 min pw cardio stairs lvl 6

 

[LevButlerov]

Sleep: 7h
Morning fasted bw: 219

This one got me good had to take a nap right after was so drained from the intensity!!

20 min pw cardio stairs lvl 6

Lying hamstring curls
12 (120)
12 (120)

10 (170)
08 (170)
08 (170)

leg extensions
12 (160)
12 (260)
14 (260)
12 (260)

Barbell squats
12 (135)
12 (225)
08 (315)
03 (405)
08 (315)

Belt squats
12 (360)
10 (360)
10 (360)
08 (360)

Seated calve extensions
12 (90)
12 (90)
12 (90)
12 (90)

Kettle bell Walking lunges
25 yards (88)
25 yards (88)
25 yards (Body weight)
25 yards (Body weight)

20 min pw cardio stairs lvl 6

A nap after training means you went all out amazing belt squats and barbell squats with 360 and 405! WOW! @Losiol

 

[stevesmi]

this is the time of year to take naps when it is nice and cold

 

[Losiol]

Had a great home cooked refeed today

 

[Mobster]

Belt squats is a hard exercise to do

 

[Losiol]

Sleep: 7h
Morning fasted bw: 221.2

Had a great workout, although strength wasn’t all there today mind muscle connection and fullness was on point! Killed it on the stair master and gonna run a 5k in a few hours as well!

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB bench - (weight is single DB)
12 (60)
12 (60)

08 (100)
06 (100)
05 (100)
05 (100)

Smith incline bench
06 (185)
07 (185)
06 (185)
05 (185)

Nautilus converging chest press
06 (180)
06 (180)
12 (140)
10 (140)

Chest Flys
10 (40) x4

Tricep straight bar push downs
10 (88)
10 (77)
10 (77)

Single arm cable Tricep push down
08 (16.5)
08 (16.5)

DB lateral raises
12 (30) drop 10 (25) drop 08 (20)
12 (30) drop 08 (25) drop 05 (20)
12 (30) drop 08 (20)

Pin loaded machine lateral raises
10 (50) x2

40 min pw cardio stairs lvl 7

 

[Quadsweep]

Very good consistent workouts.
Always good to hit the back like a maniac to keep good balance.

 

[BodyMonster34]

bro that good you got your first gf finally, gotta play up that lifestyle.. i did the same while in prison.

question is she know about yo onlyfans ? or she cool wit it?

 

[JasonPriest]

wow the volume looks sweet!
guys like you actually drive me crazy at my gym i own, you guys wear out the equipment day in and day out lol. haha

 

[Wootoom]

Good job. Throwing in that cardio.

I would even consider increasing it a bit.

 

[Vadim Fedorov]

Okay, so you've got 45 minutes of cardio, that's really good. Also, make sure you're working with a cardiologist over the next year to make sure you keep your heart healthy.