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Love beets for the pump! I've got beet root crystals that I'll sometimes throw into my pre workout meal
Cardio everyday my friend
I only started incorporating planks in the last month or so because a few guys recommend I add them in. So glad I did, I've noticed more stability in my core on all my heavier movements (Squats and bent rows). They're torture, but they work!
Working my core has allowed me to be more stable in my heavier lifts like Squats and bentover rows. So glad I added in the core focused work
Gotta stick with the tried and true lifts. I'm not here to reinvent the wheel lol do what works, nothing fancy
Basic movements that work and have been used for decades. Nothing fancy, just what works
nice meal you put together.
its a great post workout dinner too.
its a great post workout dinner too.
Thanks! Gotta feed the growth!
100% man
Rice bowl is looking fire!
LevButlerov
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Planks are the only way to tighten up the core.
TRAINING:
Hit Chest, Shoulders, and Calves last night.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Flat DB Press:
Rep target was 8, working up until I couldn't hit the target.
Set 1 =100x8
Set 2 =105x8
Set 3 =110x7
Incline BB Press:
Rep target was 8. I then did 1 back off set which turned into a drop set.
Set 1 =225x8
Set 2 =245x6
Set 3 =245x5 +1
Set 4 =185x12 +3 +2 /drop/ 135x9
Incline Pronated DB flys:
Rep target was 12.
Set 1 =40x12
Set 2 =40x12
Set 3 =40x12 /drop/ 30x10
Stretch Push-ups:
To failure.
Set 1 =22
Set 2 =18
Set 3 =16
Dips:
1 set of bodyweight dips AMRAP.
18 reps.
Bent Over DB Rear Delt Flys:
Rep target was 30.
Set 1 =15x30
Set 2 =15x25
Set 3 =12x30
Set 4 =12x25 +6
Banded DB Side Lateral Raises:
First 3 sets rep target was 12. Last set rep target was 12 then drop the DB and go to failure with the band. (Used Black mini band)
Set 1 =20x12
Set 2 =20x12
Set 3 =20x12
Set 4 =20x12 /drop/ band x10
Plate Loaded Seated OH Press:
1 set AMRAP.
100x12
Standing Calf Raises:
Rep target was 10 with a 1-2 second flex per rep. 60 second rest period.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x10
Set 4 =LVL 12 x7 +5 partials from stretch
Hit Chest, Shoulders, and Calves last night.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Flat DB Press:
Rep target was 8, working up until I couldn't hit the target.
Set 1 =100x8
Set 2 =105x8
Set 3 =110x7
Incline BB Press:
Rep target was 8. I then did 1 back off set which turned into a drop set.
Set 1 =225x8
Set 2 =245x6
Set 3 =245x5 +1
Set 4 =185x12 +3 +2 /drop/ 135x9
Incline Pronated DB flys:
Rep target was 12.
Set 1 =40x12
Set 2 =40x12
Set 3 =40x12 /drop/ 30x10
Stretch Push-ups:
To failure.
Set 1 =22
Set 2 =18
Set 3 =16
Dips:
1 set of bodyweight dips AMRAP.
18 reps.
Bent Over DB Rear Delt Flys:
Rep target was 30.
Set 1 =15x30
Set 2 =15x25
Set 3 =12x30
Set 4 =12x25 +6
Banded DB Side Lateral Raises:
First 3 sets rep target was 12. Last set rep target was 12 then drop the DB and go to failure with the band. (Used Black mini band)
Set 1 =20x12
Set 2 =20x12
Set 3 =20x12
Set 4 =20x12 /drop/ band x10
Plate Loaded Seated OH Press:
1 set AMRAP.
100x12
Standing Calf Raises:
Rep target was 10 with a 1-2 second flex per rep. 60 second rest period.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x10
Set 4 =LVL 12 x7 +5 partials from stretch
@OceanView Good detailed updates.......
You’re food man. It always looks great
Thanks man! Gotta get these muscles to grow lol
LevButlerov
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Lol I'm already having 70g of when Isolate per day (approx. 3 scoops)@OceanView another clean day
I don't know if I can afford more lol whey is pricey
LevButlerov
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How about a chicken breast?Lol I'm already having 70g of when Isolate per day (approx. 3 scoops)
TRAINING:
Last night I trained Back, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Straight Arm Pulldown /ss/ Neutral Grip Pulldowns:
Rep goal was 12-15 then immediately to 10.
Set 1 =LVL 12 x15 then 120x10
Set 2 =LVL 12 x13 then 120x10
Set 3 =LVL 12 x12 then 120x10
Meadow's Rows:
Rep goal was 10.
Set 1 =110x10
Set 2 =110x10
Set 3 =110x10
DB Shrugs:
Rep target was 10 with a 2 second flex.
Set 1 =100x11
Set 2 =100x10
Set 3 =100x10
Prone Shrugs:
Rep target was 12.
Set 1 =100x12
Set 2 =100x12
Banded Goodmornings:
Rep target was 12 with a 4 second concentric hold per rep. I used 2 of the thick blue bands.
Set 1 = 2 blue bands x12
Set 2 = 2 blue bands x12
Set 3 = 2 blue bands x12
After the last set I immediately went to the Hyperextensions and went to failure with bodyweight. Failure =30 reps.
Plank:
Regular Plank =3mins 30 sec.
Left + Right side Plank =1min 40 sec.
V-Ups:
To failure.
Set 1 =25
Set 2 =20
Set 3 =16
Set 4 =15
Standing Calf Raises:
Rep goal was 20. The program said to do these single leg at a time. I did my first set 1 leg at a time but i kept feeling a weird "twinge" in my left achilles and it felt like an injury waiting to happen. My last 3 sets were done using standard Calf raise technique (2 legs).
Set 1 =LVL 2 x17 (Single Leg)
Set 2 =LVL 9 x20
Set 3 =LVL 9 x16
Set 4 =LVL 8 x15 +4
Last night I trained Back, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Straight Arm Pulldown /ss/ Neutral Grip Pulldowns:
Rep goal was 12-15 then immediately to 10.
Set 1 =LVL 12 x15 then 120x10
Set 2 =LVL 12 x13 then 120x10
Set 3 =LVL 12 x12 then 120x10
Meadow's Rows:
Rep goal was 10.
Set 1 =110x10
Set 2 =110x10
Set 3 =110x10
DB Shrugs:
Rep target was 10 with a 2 second flex.
Set 1 =100x11
Set 2 =100x10
Set 3 =100x10
Prone Shrugs:
Rep target was 12.
Set 1 =100x12
Set 2 =100x12
Banded Goodmornings:
Rep target was 12 with a 4 second concentric hold per rep. I used 2 of the thick blue bands.
Set 1 = 2 blue bands x12
Set 2 = 2 blue bands x12
Set 3 = 2 blue bands x12
After the last set I immediately went to the Hyperextensions and went to failure with bodyweight. Failure =30 reps.
Plank:
Regular Plank =3mins 30 sec.
Left + Right side Plank =1min 40 sec.
V-Ups:
To failure.
Set 1 =25
Set 2 =20
Set 3 =16
Set 4 =15
Standing Calf Raises:
Rep goal was 20. The program said to do these single leg at a time. I did my first set 1 leg at a time but i kept feeling a weird "twinge" in my left achilles and it felt like an injury waiting to happen. My last 3 sets were done using standard Calf raise technique (2 legs).
Set 1 =LVL 2 x17 (Single Leg)
Set 2 =LVL 9 x20
Set 3 =LVL 9 x16
Set 4 =LVL 8 x15 +4
always spot on training for you bro
@OceanView hows the protein progress? saw you talking about it with @LevButlerov
Thanks man!always spot on training for you bro
hows the protein progress? saw you talking about it with @LevButlerov
As for protein, I'm pretty happy keeping it at the mid 300's. That seems to be working for me. I know 400 is a cool number to aim for and all, but is it really any more beneficial. I'm not so sure.
Thanks brother
TRAINING:
Last night I trained Biceps and Triceps.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Alternating DB Curls:
Rep target was 10.
Set 1 =35x10
set 2 =35x10
Set 3 =35x10 /drop/ 25x10
Preacher Curl Machine:
Rep target was 10 with an extra slow negative on each rep.
Set 1 =75x10
Set 2 =75x10
Set 3 =75x9
Hammer Curls:
Rep target was 10.
Set 1 =45x13
Set 2 =45x13
Set 3 =45x10 /drop/ 35x7 /drop/ 25x10
V-Bar Pushdowns:
Rep target was 10.
Set 1 =170x12
Set 2 =175x11
Set 3 =180x10
Set 4 =180x10
Overhead Rope Extensions:
Rep target was 10 with a pause in the stretch on each rep.
Set 1 =90x13
Set 2 =100x10
Set 3 =100x10
Set 4 =100x10
Incline Skullcrushers:
Rep target was 10 with a deep stretch on each rep.
Set 1 =100x9
Set 2 =100x9
Set 3 =100x8
Set 4 =100x7 /drop/ 65x12
Last night I trained Biceps and Triceps.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Alternating DB Curls:
Rep target was 10.
Set 1 =35x10
set 2 =35x10
Set 3 =35x10 /drop/ 25x10
Preacher Curl Machine:
Rep target was 10 with an extra slow negative on each rep.
Set 1 =75x10
Set 2 =75x10
Set 3 =75x9
Hammer Curls:
Rep target was 10.
Set 1 =45x13
Set 2 =45x13
Set 3 =45x10 /drop/ 35x7 /drop/ 25x10
V-Bar Pushdowns:
Rep target was 10.
Set 1 =170x12
Set 2 =175x11
Set 3 =180x10
Set 4 =180x10
Overhead Rope Extensions:
Rep target was 10 with a pause in the stretch on each rep.
Set 1 =90x13
Set 2 =100x10
Set 3 =100x10
Set 4 =100x10
Incline Skullcrushers:
Rep target was 10 with a deep stretch on each rep.
Set 1 =100x9
Set 2 =100x9
Set 3 =100x8
Set 4 =100x7 /drop/ 65x12
Solid meals right here!
You're really pushing it bro
its hard but I can tell you that more protein especially in a bulk means more gains for sure
moving up bro
if you ok lets swap peanut butter for walnut butter, depends on your budget
I'll keep an eye out for the walnut butter. I have a natural mixed nut and seed butter on hand too. It's almonds, cashews, pumpkin seeds, chia seeds, and flax seeds.moving up bro
this will work too with almonds but to high omega 6 but better than peanuts bro
peanuts high omega 6 very and best try to get nuts with better omega3:6 ratios like walnuts
overall you have a clean diet EVO family support and thanks for the updates @OceanView
Thanks for the info, I'll look into the omega 3:6 ratio
good for heart and gains broThanks for the info, I'll look into the omega 3:6 ratio
Beat kind of gains most important muscle we havegood for heart and gains bro
Thanks for the feedback guys! I was stressing over the protein for the past few days since it was mentioned a few times. Thanks from sharing your opinions
Sounds good, I'll keep that in mind. The last thing I want is an injury
Thanks man
TRAINING:
Last night I hit Back and Abs.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Plate Loaded Supinated Pulldowns:
Rep target was 10.
Set 1 =115x10
Set 2 =115x10
Set 3 =115x9
Set 4 =115x10 /drop/ 90x6
Seated Cable Rows:
Rep goal was 10.
Set 1 =150x10
Set 2 =150x10
Set 3 =150x10
Set 4 =150x9
Pull-Ups /ss/ Rack Deadlifts:
Rep target was 5 explosive pullups from a dead hang, immediately followed by 5 perfect form deadlifts. Each rep I held a hard flex for 1-2 seconds before lowering the weight.
Set 1 = 5 Pull-Ups then 365x5
Set 2 = 5 Pull-Ups then 365x5
Set 3 = 5 Pull-Ups then 365x5
Set 4 = 5 Pull-Ups then 365x5
Hanging Leg Raises:
To failure.
Set 1 =35
Set 2 =30
Set 3 =20
Set 4 =21
Plank:
Regular Plank =3mins 30sec.
Left + Right Side Plank =1min 40sec.
Last night I hit Back and Abs.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Plate Loaded Supinated Pulldowns:
Rep target was 10.
Set 1 =115x10
Set 2 =115x10
Set 3 =115x9
Set 4 =115x10 /drop/ 90x6
Seated Cable Rows:
Rep goal was 10.
Set 1 =150x10
Set 2 =150x10
Set 3 =150x10
Set 4 =150x9
Pull-Ups /ss/ Rack Deadlifts:
Rep target was 5 explosive pullups from a dead hang, immediately followed by 5 perfect form deadlifts. Each rep I held a hard flex for 1-2 seconds before lowering the weight.
Set 1 = 5 Pull-Ups then 365x5
Set 2 = 5 Pull-Ups then 365x5
Set 3 = 5 Pull-Ups then 365x5
Set 4 = 5 Pull-Ups then 365x5
Hanging Leg Raises:
To failure.
Set 1 =35
Set 2 =30
Set 3 =20
Set 4 =21
Plank:
Regular Plank =3mins 30sec.
Left + Right Side Plank =1min 40sec.
@OceanView Good work on the diet.....keep up the consistency.......
Thanks for the support brother
TRAINING:
Yesterday was a recovery day. Hopped on the bike for my 30 mins of fasted cardio in the morning. Spent the day with my family taking it easy and eating good food. Tried to keep my stress levels as low as possible. Finished the day with 30 mins of cardio on the treadmill (Incline walk). Had a great night's sleep. Feeling well rested and ready to put in another hard week of lifting.
Yesterday was a recovery day. Hopped on the bike for my 30 mins of fasted cardio in the morning. Spent the day with my family taking it easy and eating good food. Tried to keep my stress levels as low as possible. Finished the day with 30 mins of cardio on the treadmill (Incline walk). Had a great night's sleep. Feeling well rested and ready to put in another hard week of lifting.
WEEKLY WEIGH IN:
My average weight over the past 7 day period is 211.63 lbs.
Nov. 25 - Dec. 2 = 204.80 lbs
Dec. 3 - Dec. 9 = 208.03 lbs
Dec. 10 - Dec. 16 = 206.17
Dec. 17 - Dec. 23 = 208.46
Dec. 24 - Dec. 30 = 211.08
Dec. 31 - Jan. 6 = 212.34
Jan. 7 - Jan. 13 = 211.63
Weight on average is down 0.71 lbs. Upping my caloric intake from 4,250 to 4,500.
My average weight over the past 7 day period is 211.63 lbs.
Nov. 25 - Dec. 2 = 204.80 lbs
Dec. 3 - Dec. 9 = 208.03 lbs
Dec. 10 - Dec. 16 = 206.17
Dec. 17 - Dec. 23 = 208.46
Dec. 24 - Dec. 30 = 211.08
Dec. 31 - Jan. 6 = 212.34
Jan. 7 - Jan. 13 = 211.63
Weight on average is down 0.71 lbs. Upping my caloric intake from 4,250 to 4,500.
Really like seeing sets to failure.
They're the money sets my man
@OceanView on recovery days please up the protein and cut the carbs a bit if you can bro not sure budget wise
also work in yoga and infrared lamp time on those days to really loosen up
and your greek yogurt please get the full fat one or medium fat
Those aren't the recovery day macros. My recovery day was yesterday. Those macros are today's food. My macros on recovery day were; 422g of Protein, 280g of carbs, and 170g of Fat.
@Npcclassicphysique champ this was for my recovery day. I had to tweak some things as I went. That's why the numbers are slightly different from what was posted on the morning of. Just minor adjustments
my bad bro i thought that was recovery day macros
thanks for clarifying this bro @OceanView
Not as much jet fuel (carbs) required to relax lol close to 600g for today though, hard back session starting in about 30 mins! Can't waitmy bad bro i thought that was recovery day macros
back session good luck with good pump update us after bro @OceanViewNot as much jet fuel (carbs) required to relax lol close to 600g for today though, hard back session starting in about 30 mins! Can't wait
TRAINING:
Last night I hit Back, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Smith Machine Row:
Rep goal was 8. Pause in the bottom on each rep, then explode up to contraction.
Set 1 =250x8
Set 2 =250x8
Set 3 =250x8 /drop/ 180x8
DB Rows:
Rep target was 10.
Set 1 =125x10
Set 2 =125x10
Set 3 =125x10
Set 4 =125x10
DB Pullovers:
Rep goal was 10.
Set 1 =105x10
Set 2 =105x7
Set 3 =100x10 /drop/ 70x6 then 10 sec. Iso hold.
Straight Arm Rope Pulldown:
Did these immediately following my last set of DB Pullovers.
AMRAP =120x12
Hammer Strength High Row:
Rep target was 10.
Set 1 =90x10
Set 2 =90x10
Set 3 =90x10
Set 4 =90x10
Trap Bar Row:
Rep target was 8-10.
Set 1 =190x8
Set 2 =190x8
Set 3 =170x10
Set 4 =170x9 /drop/ 135x8
Stretchers:
Rep target was 10. Followed by a 30 second front double bicep pose flexing the lats hard.
Set 1 =130x10 +30 sec pose.
Set 2 =130x10 +30 sec pose.
Set 3 =130x10 +30 sec pose.
Decline Sit Ups:
To failure.
Set 1 =31
Set 2 =26
Set 3 =23
Standing Calf Raises:
Rep goal was 10.
Set 1 =LVL 13 x10
Set 2 =LVL 13 x9
Set 3 =LVL 13 x7 +5 partials from stretch.
Last night I hit Back, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Smith Machine Row:
Rep goal was 8. Pause in the bottom on each rep, then explode up to contraction.
Set 1 =250x8
Set 2 =250x8
Set 3 =250x8 /drop/ 180x8
DB Rows:
Rep target was 10.
Set 1 =125x10
Set 2 =125x10
Set 3 =125x10
Set 4 =125x10
DB Pullovers:
Rep goal was 10.
Set 1 =105x10
Set 2 =105x7
Set 3 =100x10 /drop/ 70x6 then 10 sec. Iso hold.
Straight Arm Rope Pulldown:
Did these immediately following my last set of DB Pullovers.
AMRAP =120x12
Hammer Strength High Row:
Rep target was 10.
Set 1 =90x10
Set 2 =90x10
Set 3 =90x10
Set 4 =90x10
Trap Bar Row:
Rep target was 8-10.
Set 1 =190x8
Set 2 =190x8
Set 3 =170x10
Set 4 =170x9 /drop/ 135x8
Stretchers:
Rep target was 10. Followed by a 30 second front double bicep pose flexing the lats hard.
Set 1 =130x10 +30 sec pose.
Set 2 =130x10 +30 sec pose.
Set 3 =130x10 +30 sec pose.
Decline Sit Ups:
To failure.
Set 1 =31
Set 2 =26
Set 3 =23
Standing Calf Raises:
Rep goal was 10.
Set 1 =LVL 13 x10
Set 2 =LVL 13 x9
Set 3 =LVL 13 x7 +5 partials from stretch.
LevButlerov
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Training looks intense @OceanView , I see you still have the plain 0% fat greek yogurt please get full fat as before.
Great work
Declines top, any planks?
TRAINING:
Hit Legs, Abs, and Calves last night.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Standing Leg Curl /ss/ Seated Leg Curl:
Rep goal was 10 standing, 12 seated.
Set 1 =50x10 then 150x12
Set 2 =50x10 then 150x12
Set 3 =50x10 then 150x12
Set 4 =50x10 then 150x12
Set 5 =50x10 then 150x12
Adductor Machine:
Rep goal was 10.
Set 1 =265x12
Set 2 =265x11
Set 3 =265x11
Set 4 =265x10
Pendulum Squat:
Goal was to work up doing sets of 6-8 until I lost my speed/explosiveness.
Set 1 =4pps x8
Set 2 =5pps x6
Set 3 =5.5pps x6
Plate Loaded Leg Sled:
The goal was 30 reps piston style. Deep stretch to 3/4 lockout. Quad always under tension.
Set 1 =3pps x30
Set 2 =3pps x30
Set 3 =3.5pps x25 +5
Set 4 =3.5pps x30
Last set was immediately followed by a 30 second quad stretch.
Leg Extension:
1 set to failure.
150x17
Hanging Leg Raises:
To failure.
Set 1 =30
Set 2 =26
Set 3 =25
Set 4 =22
Plank:
Regular Plank =3mins 30 sec
Left + Right side Plank =1min 40 sec
Standing Calf Raises:
1 set of 100 reps. Rest whenever required but no longer than 10-15 seconds.
LVL 5x 27 +11 +10 +9 +10 +9 +9 +8 +7 =100
Hit Legs, Abs, and Calves last night.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Standing Leg Curl /ss/ Seated Leg Curl:
Rep goal was 10 standing, 12 seated.
Set 1 =50x10 then 150x12
Set 2 =50x10 then 150x12
Set 3 =50x10 then 150x12
Set 4 =50x10 then 150x12
Set 5 =50x10 then 150x12
Adductor Machine:
Rep goal was 10.
Set 1 =265x12
Set 2 =265x11
Set 3 =265x11
Set 4 =265x10
Pendulum Squat:
Goal was to work up doing sets of 6-8 until I lost my speed/explosiveness.
Set 1 =4pps x8
Set 2 =5pps x6
Set 3 =5.5pps x6
Plate Loaded Leg Sled:
The goal was 30 reps piston style. Deep stretch to 3/4 lockout. Quad always under tension.
Set 1 =3pps x30
Set 2 =3pps x30
Set 3 =3.5pps x25 +5
Set 4 =3.5pps x30
Last set was immediately followed by a 30 second quad stretch.
Leg Extension:
1 set to failure.
150x17
Hanging Leg Raises:
To failure.
Set 1 =30
Set 2 =26
Set 3 =25
Set 4 =22
Plank:
Regular Plank =3mins 30 sec
Left + Right side Plank =1min 40 sec
Standing Calf Raises:
1 set of 100 reps. Rest whenever required but no longer than 10-15 seconds.
LVL 5x 27 +11 +10 +9 +10 +9 +9 +8 +7 =100
LevButlerov
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Diet is on point brother.
Thanks boss! Really trying to keep everything dialed in to make the most of the cycle
Yeah, I would definitely come off the eggs for 2 or 3 weeks then you can put them back in.
That will definitely help.
That will definitely help.
Is there any science behind this? I've been looking for studies and information to support the claim, but i cant find anything anywhere. Has it happened to you guys or anyone on the forum?
Thanks brother
Thanks brother! I appreciate you
Gotta feed this growth
heading in the right direction
bro i think you should add some texas cattle to your diet.
makes boys into men when you eat it.
makes boys into men when you eat it.
A++ job on this. db rows and db pullovers are the perfect balance.
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