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If you need a nap after training, you know you went hard!
you got some intense training bro
I try to keep him on his toes.you got some intense training bro
That pasta looks yummy next to a big steak. Are u using the marinara still? Leg days gotta eat good hell i could nap after damn near every workout. Gotta eat first. Then if I dont get up soon after that I’m out of energy. Have yo eat right away get up and do laundry or chore, run errand or whatever it is cuz. I’ll just have a nice nap wake up not want to do much else but eat another meal, dinner lol!!Had a great home cooked refeed today
Thanks big bro !I try to keep him on his toes.
Actually just used diced up a bunch of cherry tomatoes and had that reduced and added a smidge of that marinara to add more volume! After that nap I actually thought it was the next day and started getting ready for work hahahahThat pasta looks yummy next to a big steak. Are u using the marinara still? Leg days gotta eat good hell i could nap after damn near every workout. Gotta eat first. Then if I dont get up soon after that I’m out of energy. Have yo eat right away get up and do laundry or chore, run errand or whatever it is cuz. I’ll just have a nice nap wake up not want to do much else but eat another meal, dinner lol!!
I've had that before when u wake up and are panicking thinking you're late for work.Actually just used diced up a bunch of cherry tomatoes and had that reduced and added a smidge of that marinara to add more volume! After that nap I actually thought it was the next day and started getting ready for work hahahah
thats pro chef style broActually just used diced up a bunch of cherry tomatoes and had that reduced and added a smidge of that marinara to add more volume! After that nap I actually thought it was the next day and started getting ready for work hahahah
Sleep: 6h 30m
Morning fasted bw: 217.8
Productive training day although very tired! Strength dipped likely due to low carbs and calories going to eat just under maintenance today. About 150g more carbs today as well!
Back Biceps
20 min incline treadmill warm up
Barbell bent rows
12 (135)
12 (135)
09 (185)
08 (185)
05 (225)
09 (135)
Seated cable rows - vbar grip
08 (209)
07 (187)
05 (231)
07 (187)
Lat pull downs - medium mag grip
10 (165)
10 (165)
08 (165)
09 (187)
HS mid row - single arm
10 (100) x3
Machine Preacher curls
10 (75) x4
Incline DB Curls
08 (30) x4
Single arm cable curls
07 (90) x3
Rear delt flys
12 (100) x2
30 min pw cardio stairs lvl 6
5km run outside
Morning fasted bw: 217.8
Productive training day although very tired! Strength dipped likely due to low carbs and calories going to eat just under maintenance today. About 150g more carbs today as well!
Back Biceps
20 min incline treadmill warm up
Barbell bent rows
12 (135)
12 (135)
09 (185)
08 (185)
05 (225)
09 (135)
Seated cable rows - vbar grip
08 (209)
07 (187)
05 (231)
07 (187)
Lat pull downs - medium mag grip
10 (165)
10 (165)
08 (165)
09 (187)
HS mid row - single arm
10 (100) x3
Machine Preacher curls
10 (75) x4
Incline DB Curls
08 (30) x4
Single arm cable curls
07 (90) x3
Rear delt flys
12 (100) x2
30 min pw cardio stairs lvl 6
5km run outside
Attachments
you gotta tell us whats in the meal next time bro
is that pasta chicken?and lat pulls legit wide back @Losiol
Yes sirr, cals today are around 3200you gotta tell us whats in the meal next time bro
and lat pulls legit wide back @Losiol
400g chicken breast
160g gemeli pasta
1cub marinara
Tomatoes
Here’s dinner
460g lean ground beef
250g broccoli
Tomatoes
Half sweet onion
1 cup marinara
Attachments
Filling and easily digestible!!! Eating clean is truly the way to propel your gains and results@Losiol thats a real bodybuilder meal bro
@Losiol Food looks good........
Sleep: 10h
Morning fasted bw: 220
Quite the intense day! Hit legs hard followed by stairs and a 5k!
Legs / Cardio
10 min incline treadmill warm up
Seated leg extensions
14 (150)
12 (200)
12 (260)
12 (260)
12 (260)
10 (260)
Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
04 (405)
05 (385)
Belt squats
12 (360)
12 (360)
10 (360)
10 (360)
08 (270)
Seated calve raises
12 (90) x3
10 (90)
Walking kettle bell lunges
25 yards (88)
25 yards (88)
25 yards (88)
25 yards (body weight) x3
Lying hamstring curls
12 (160) x2
10(180) x2
30 min pw cardio stairs lvl 6
5.5km run
Morning fasted bw: 220
Quite the intense day! Hit legs hard followed by stairs and a 5k!
Legs / Cardio
10 min incline treadmill warm up
Seated leg extensions
14 (150)
12 (200)
12 (260)
12 (260)
12 (260)
10 (260)
Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
04 (405)
05 (385)
Belt squats
12 (360)
12 (360)
10 (360)
10 (360)
08 (270)
Seated calve raises
12 (90) x3
10 (90)
Walking kettle bell lunges
25 yards (88)
25 yards (88)
25 yards (88)
25 yards (body weight) x3
Lying hamstring curls
12 (160) x2
10(180) x2
30 min pw cardio stairs lvl 6
5.5km run
Attachments
Squats looking beautiful!!!
Agreed your depth is better on squats. Lots volume and lunges at end always a challenge. Plus cardio. Nice! Eat adequately after this one!! 
Sure willAgreed your depth is better on squats. Lots volume and lunges at end always a challenge. Plus cardio. Nice! Eat adequately after this one!!
always appreciate the feedback! Thanks! 
Filling and easily digestible!!! Eating clean is truly the way to propel your gains and results
Impressive broSleep: 10h
Morning fasted bw: 220
Quite the intense day! Hit legs hard followed by stairs and a 5k!
Legs / Cardio
10 min incline treadmill warm up
Seated leg extensions
14 (150)
12 (200)
12 (260)
12 (260)
12 (260)
10 (260)
Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
04 (405)
05 (385)
Belt squats
12 (360)
12 (360)
10 (360)
10 (360)
08 (270)
Seated calve raises
12 (90) x3
10 (90)
Walking kettle bell lunges
25 yards (88)
25 yards (88)
25 yards (88)
25 yards (body weight) x3
Lying hamstring curls
12 (160) x2
10(180) x2
30 min pw cardio stairs lvl 6
5.5km run
deep training I see you really thick, quads, back and really tight bro @Losiol 10 hours of sleep you legit rested
That's good, you're killing 2 birds with 1 stone mixing in the cardio and the weight training.
Also, your calories are pretty strong. Are you gonna drop that?
Also, your calories are pretty strong. Are you gonna drop that?
My best time was 24 min, but now it’s closer to 28min
I’m running in a park, I do go trail running as well but those would be my long runs.
I mostly up the calories either when re feeding or doing a high cardio intensity day like today! Tmrw low carbs 2000 cals. Carb will be around 50g!
I hate low carb days unless I am in ketosis. The cravings and anxiety are horrible.
Tell me about it… I’m drowning myself in coffee for now hopefully it passes
Had a great home cooked refeed today
That looks phenomenal
Pay attention to my wife's log today. She will post photos of our refeed day. It's going to be incredible.
You are so dedicated man. I love it
Ofcorse you’re starving today you had a hell of a work out yesterday on legs u smoked your body with cardio. I feel on a day like that u do t have enuff time to refeed on a day off! Today is the day your body needs the refeed/recover. I’m always more hungry fry next day. Than same day. However if your trying to cut resistance is a bitch!!Tell me about it… I’m drowning myself in coffee for now hopefully it passes
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Last meal of the day
400g chicken breast
Ton of baby spinach (not counting)
300g non fat Greek yogurt
200g frozen blueberries
450grams egg whites you're going all out high proteinSunday rest!!!
Morning fasted bw: 216.8
Here two of my meals so fartoday carbs are at 50g and I’m already feeling the cravings kick in
300g non fat Greek yogurt
450g egg whites
1 cup marinara
Baby spinach
460g lean ground beef
250g broccoli
love your push with beef here too. @Losiol
@Losiol solid work right here brother! I wish I was getting more than 5-6 hours of sleep at night!Sleep: 7h
Morning fasted bw: 219
This one got me good
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
Sleep: 8h 30m
Morning fasted bw: 218.8
Insane training day, body was extremely well recovered. Amazing pump, strength was decent as well!
Chest Triceps Delts
20 min Incline treadmill warm up
Flat DB Bench (Single DB weight)
12 (60)
10 (100)
05 (110) failure
06 (110) failure
05 (100) failure
Nautilus converging chest press
08 (180) failure
05 (180) failure
04 (180) drop 06 (140)
10 (140)
Incline smith bench
05 (180)
06 (180)
04 (180) drop 04 (135)
10 (140)
Pec deck
10 (140)
07 (160)
05 (160)
05 (160)
DB lateral raises
14 (30) drop 12 (25) drop 07 (20)
12 (30) drop 10 (25) drop 05 (20)
DB front raises - single arm
10 (15) x2
Tricep straight bar push downs
14 (77)
08 (77)
04 (77) drop 03 (50)
Tricep cable single arm push down
10 (16.5) x4
Rope cable crunches
25 (80)
15 (85)
12 (85)
30 min pw cardio stairs lvl 6
4 mile run - 40 min
3 mile walk
Morning fasted bw: 218.8
Insane training day, body was extremely well recovered. Amazing pump, strength was decent as well!
Chest Triceps Delts
20 min Incline treadmill warm up
Flat DB Bench (Single DB weight)
12 (60)
10 (100)
05 (110) failure
06 (110) failure
05 (100) failure
Nautilus converging chest press
08 (180) failure
05 (180) failure
04 (180) drop 06 (140)
10 (140)
Incline smith bench
05 (180)
06 (180)
04 (180) drop 04 (135)
10 (140)
Pec deck
10 (140)
07 (160)
05 (160)
05 (160)
DB lateral raises
14 (30) drop 12 (25) drop 07 (20)
12 (30) drop 10 (25) drop 05 (20)
DB front raises - single arm
10 (15) x2
Tricep straight bar push downs
14 (77)
08 (77)
04 (77) drop 03 (50)
Tricep cable single arm push down
10 (16.5) x4
Rope cable crunches
25 (80)
15 (85)
12 (85)
30 min pw cardio stairs lvl 6
4 mile run - 40 min
3 mile walk
Attachments
bro waiting for only fans update. you slackin lately.
i subbed
and nice bird tattoo lol.
i subbed
and nice bird tattoo lol.
bro i shutter to think what they will do to you when you end up back in the clink with a bird tat.
get that shit taken off and get a skull or dragon or some shit. they gonna eat you alive when you back in
get that shit taken off and get a skull or dragon or some shit. they gonna eat you alive when you back in
Sleep: 6h
Morning fasted bw: 215.8
Body refusing to work today just went through the motions, literally had zero energy. I haven’t done a proper re feed in a while I can tell that’s what I need. Also feel some lower back pain develop so hoping the extra calories can fix that. Not holding off today, hit probably an all time leanness level as well so not worried what so ever about the cheat day. Tmrw will be the controlled re feed.
Back Biceps
10 min Incline treadmill warm up
Barbell bent rows
12 (135)
08 (185)
05 (185)
08 (135)
Seated cable rows - medium mag grip
07 (187)
07 (187)
09 (165)
06 (165)
Seated cable rows - medium mag grip
05 (187) drop 03 (165)
07 (175)
06 (175)
05 (175)
Lat pull downs - medium mag grip
07 (187)
04 (187) drop 06 (165)
08 (165)
08 (165)
Cable pull overs
10 (60)
12 (44) x3
Single arm HS Low row
10 (90)
07 (90)
07 (90)
08 (135)
Machine preacher curls
10 (90)
07 (90)
10 (70)
08 (70)
Single arm seated cable curls
10 (90) x3
15 min pw cardio stairs lvl
Morning fasted bw: 215.8
Body refusing to work today
just went through the motions, literally had zero energy. I haven’t done a proper re feed in a while I can tell that’s what I need. Also feel some lower back pain develop so hoping the extra calories can fix that. Not holding off today, hit probably an all time leanness level as well so not worried what so ever about the cheat day. Tmrw will be the controlled re feed. Back Biceps
10 min Incline treadmill warm up
Barbell bent rows
12 (135)
08 (185)
05 (185)
08 (135)
Seated cable rows - medium mag grip
07 (187)
07 (187)
09 (165)
06 (165)
Seated cable rows - medium mag grip
05 (187) drop 03 (165)
07 (175)
06 (175)
05 (175)
Lat pull downs - medium mag grip
07 (187)
04 (187) drop 06 (165)
08 (165)
08 (165)
Cable pull overs
10 (60)
12 (44) x3
Single arm HS Low row
10 (90)
07 (90)
07 (90)
08 (135)
Machine preacher curls
10 (90)
07 (90)
10 (70)
08 (70)
Single arm seated cable curls
10 (90) x3
15 min pw cardio stairs lvl
Attachments
@Losiol was checking your back DAMN! you got wider bro impressive, I see lower lats really spreading nicely
pec dec is good 160 !
STFU @BodyMonster34 you know I would smash you in the face if I saw you bro lol I told you to come to the mod meet up in 2019 but you pussied out so again STFU lol
beautiful side chest broSleep: 6h
Morning fasted bw: 215.8
Body refusing to work today
Back Biceps
10 min Incline treadmill warm up
Barbell bent rows
12 (135)
08 (185)
05 (185)
08 (135)
Seated cable rows - medium mag grip
07 (187)
07 (187)
09 (165)
06 (165)
Seated cable rows - medium mag grip
05 (187) drop 03 (165)
07 (175)
06 (175)
05 (175)
Lat pull downs - medium mag grip
07 (187)
04 (187) drop 06 (165)
08 (165)
08 (165)
Cable pull overs
10 (60)
12 (44) x3
Single arm HS Low row
10 (90)
07 (90)
07 (90)
08 (135)
Machine preacher curls
10 (90)
07 (90)
10 (70)
08 (70)
Single arm seated cable curls
10 (90) x3
15 min pw cardio stairs lvl
I like the bicep pump in the pic, I see the lat pull downs are paying off even from side you're wider
Thanks buddy!! Been really laser focused this past year can really see the fruits of my labor nowbeautiful side chest bro
can see your improvements its obvious broThanks buddy!! Been really laser focused this past year can really see the fruits of my labor now
@Losiol you cannot go wrong with chicken pasta!
rest and recover broSleep: 7h
Morning fasted bw: 222.2
Taking a rest day today technically went to the gym just didn’t have anything in me just called it a day
Going to do another high re feed day today get my body to recover a tad faster.
Stay strong guys!
sometimes you gotta rest
Yeah lmao in the last 22 days I’ve only taken two rest daysrest and recover bro
High carb, high protein day today ready to hit chest hard tmrw
Attachments
i want that food bro lolYeah lmao in the last 22 days I’ve only taken two rest days
High carb, high protein day today ready to hit chest hard tmrw
I did bro gotta scroll up
Happy to see that your volume is staying strong. Looks like you're getting some nice benefits.
A good job, hitting the different angles on the lifts.
I like how you're attacking the different muscle groups.
I like how you're attacking the different muscle groups.
@Losiol Meal looks good........Yeah lmao in the last 22 days I’ve only taken two rest days
High carb, high protein day today ready to hit chest hard tmrw
Whats wrong with the back? Tweak something or just not fully recovered from last back workout?
Nothing major just a small pinch, I’ve had this before so I know if I keep agitating it will get worse
Yeah same here. I get that annoying pinch in between the shoulder blades on one side. If I go too heavy on shrugs it comes back like it did last week but all is good now.Nothing major just a small pinch, I’ve had this before so I know if I keep agitating it will get worse
Yeah it’s a pain in the ass -_- this usually happens when I’m in a calorie deficit for too long so hoping the last two days had a good effect on healing me…
Its my go to excuse to eat more. LOL.
DAMN RIGHT! My body has so much glycogen now when I had my run this afternoon I had the nastiest tibia and calve pump
not ideal for running hahahah
Damn man you have a solid back!!
Appreciate that broski!!!
Sleep: 7h
Morning fasted bw: 224.4
Eating in a slight surplus for the next 3 days (6 days total) definitely speeding up recovery and giving my self a maintenance week in short. Pump was nasty, feeling great, good little diet break before I continue cutting weight!
Chest Triceps Delts
10 min incline treadmill warm up
Flat DB bench (single DB weight)
20 (60)
08 (100)
07 (100)
06 (100)
04 (100)
Nautilus converging chest press
07 (230)
06 (180)
07 (180)
08 (180)
Chest Flys - low to high
10 (40)
09 (40)
10 (40)
05 (40)
Smith machine incline bench
06 (185)
04 (185) drop 06 (185)
04 (185) drop 05 (185)
07 (200)
Tricep straight bar push down
14 (77)
12 (77)
10 (77)
10 (77)
Single arm cable push downs
10 (16.5) x3
DB lateral raises
12 (30) drop 10 (25) drop 08 (20) x4
Single arm cable lateral raises
10 (20) x3
Machine lateral raises
10 (50) x2
40 min pw cardio stairs lvl 6
Morning fasted bw: 224.4
Eating in a slight surplus for the next 3 days (6 days total) definitely speeding up recovery and giving my self a maintenance week in short. Pump was nasty, feeling great, good little diet break before I continue cutting weight!
Chest Triceps Delts
10 min incline treadmill warm up
Flat DB bench (single DB weight)
20 (60)
08 (100)
07 (100)
06 (100)
04 (100)
Nautilus converging chest press
07 (230)
06 (180)
07 (180)
08 (180)
Chest Flys - low to high
10 (40)
09 (40)
10 (40)
05 (40)
Smith machine incline bench
06 (185)
04 (185) drop 06 (185)
04 (185) drop 05 (185)
07 (200)
Tricep straight bar push down
14 (77)
12 (77)
10 (77)
10 (77)
Single arm cable push downs
10 (16.5) x3
DB lateral raises
12 (30) drop 10 (25) drop 08 (20) x4
Single arm cable lateral raises
10 (20) x3
Machine lateral raises
10 (50) x2
40 min pw cardio stairs lvl 6
Attachments
Arms looking like they are growing!!!
Smart. I always say rest days for recovery are super important. If something’s tweaked you eat your way out of it the strain or tweak. Throw some food at it. You been going hard!
Was just reading thru said to myself same thing. You measuring yourself at all ? Waist arms legs… keep it up. Remember rest days are not a bad thing.
I took the pic right after hitting triceps and shoulders hahaha but I have been focusing on bringing up my Tricep
Amen to that! It was definitely a sign that my body needed some rest and extra food to continue on in a health manner!Smart. I always say rest days for recovery are super important. If something’s tweaked you eat your way out of it the strain or tweak. Throw some food at it. You been going hard!
Honestly I haven’t :/ but can tell by clothes mostly, waist in my jeans is way too loose while the legs don’t fit hahaha
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