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Veteran Log Losiols Road To Pro Card Log

Losiol said:
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
Click to expand...
@Losiol recovery is super important! What are your recovery protocols?
 
Had a nice easy run this afternoon! 5.3 miles like it was nothing 😎
 

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Losiol said:
Had a nice easy run this afternoon! 5.3 miles like it was nothing 😎
Click to expand...
beautiful and warm from the looks of it. It's cold here I'm jealous LOL :P
 
LevButlerov said:
beautiful and warm from the looks of it. It's cold here I'm jealous LOL :P
Click to expand...
I feel ya, it’s actually the nicest day we had for about two weeks. Still quite chilly it’s in the 50s…. But thankfully not as cold or snowy as everywhere else now 😂
 
Sleep: 7h
Morning fasted bw: 222.2

Okay we back in business, back seems to be fully healed! Extra calories definitely helped :) productive training day can’t complain !

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
12 (135)
10 (135)
07 (185)
04 (185) drop 05 (135)
10 (135)

Seated cable rows
07 (187)
08 (187)
08 (165)
08 (165)

Lat pull-down
07 (165) x4

HS pulldown
12 (85) x3 single arm
12 (180) x2

Machine preacher curls
08 (100)
10 (75) x3

DB seated curls
08 (30) x4

Rear flys
12 (120) x4

Cable rope crunches
15 (90) x3

30 min pw cardio stairs lvl 6
4.3 mile run, 40 min
 

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Losiol said:
Sleep: 7h
Morning fasted bw: 222.2

Okay we back in business, back seems to be fully healed! Extra calories definitely helped :) productive training day can’t complain !

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
12 (135)
10 (135)
07 (185)
04 (185) drop 05 (135)
10 (135)

Seated cable rows
07 (187)
08 (187)
08 (165)
08 (165)

Lat pull-down
07 (165) x4

HS pulldown
12 (85) x3 single arm
12 (180) x2

Machine preacher curls
08 (100)
10 (75) x3

DB seated curls
08 (30) x4

Rear flys
12 (120) x4

Cable rope crunches
15 (90) x3

30 min pw cardio stairs lvl 6
4.3 mile run, 40 min
Click to expand...
You're showing so many sunny pics makes me think its all perfect there. :D
Training back in the game I see, any pull ups?
 
LevButlerov said:
You're showing so many sunny pics makes me think its all perfect there. :D
Training back in the game I see, any pull ups?
Click to expand...
I mean today was absolutely perfect to be outdoors, 67 degrees was the high!! Got a bit of a tan enjoyed the outdoors, perfect weekend!

I haven’t done pull ups in forever 🥴
 
RoidRage69 said:
Might not be a bad idea to go lighter on rows and pull downs the next couple weeks to let your body re-heal itself. Go ultra slow reps really feeling the contractions. I like to do this every now and then when I feel things not right.
Click to expand...
Yeah that’s what I’m generally planning especially since starting tmrw I’ll be back down to 2200 cals. Hoping for another good run for some fat loss. I think what agitated the back to begin with was my leg day the other week :/
 
Losiol said:
I mean today was absolutely perfect to be outdoors, 67 degrees was the high!! Got a bit of a tan enjoyed the outdoors, perfect weekend!

I haven’t done pull ups in forever 🥴
Click to expand...
Good time to do some pull ups and looks like you got the great weather there. :D
 
Always good to use one of those watches to track your speed.

Then you'll know if you need to push yourself or not.
 
4 miles is a nice leisurely jog.
Just make sure you're not using cheap shoes.
 
Definitely don't run on hard surfaces.

That can really screw up your legs.
 
Good job on this training. Don't forget to update more pictures of the food.
 
We want to see more meal pictures, for sure.
That's what we want.
 
I don't like to jog at parks because of all the trees in the allergies.

Especially when it starts warming up, the allergies get really bad.
 
He had a nice relaxing jog. Make sure you're not prorating when you are running though.
 
Sleep: 7h
Morning fasted bw: 225.8

Okay maintenance week is over! Body feels really well recovered and fresh. Today is my rest day will keep steps to a minimum to get that last bit of recovery!!

Cals are back down to 2200 cals with carbs around 160g

Here’s morning breakfast!
460g egg whites
02 low carb tortillas
1cup marinara
300g non fat Greek yogurt
200g frozen blue berries
 

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Killin it
Losiol said:
Sleep: 7h
Morning fasted bw: 222.2

Okay we back in business, back seems to be fully healed! Extra calories definitely helped :) productive training day can’t complain !

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
12 (135)
10 (135)
07 (185)
04 (185) drop 05 (135)
10 (135)

Seated cable rows
07 (187)
08 (187)
08 (165)
08 (165)

Lat pull-down
07 (165) x4

HS pulldown
12 (85) x3 single arm
12 (180) x2

Machine preacher curls
08 (100)
10 (75) x3

DB seated curls
08 (30) x4

Rear flys
12 (120) x4

Cable rope crunches
15 (90) x3

30 min pw cardio stairs lvl 6
4.3 mile run, 40 min
Click to expand...
Killin it
 
Losiol said:
Sleep: 7h
Morning fasted bw: 225.8

Okay maintenance week is over! Body feels really well recovered and fresh. Today is my rest day will keep steps to a minimum to get that last bit of recovery!!

Cals are back down to 2200 cals with carbs around 160g

Here’s morning breakfast!
460g egg whites
02 low carb tortillas
1cup marinara
300g non fat Greek yogurt
200g frozen blue berries
Click to expand...
Perfect meal, I like your egg whites but add 2 whole eggs to this to add the healthy fats.
Not sure about your budget, but you can get omega 3 eggs (not for whites but for the yolks). :D

Losiol said:
Lunch!

400g chicken breast
250g broccoli
01 cup marinara
Click to expand...
Perfect! very high protein, add 2-3 walnuts to this please.
 
LevButlerov said:
Perfect meal, I like your egg whites but add 2 whole eggs to this to add the healthy fats.
Not sure about your budget, but you can get omega 3 eggs (not for whites but for the yolks). :D


Perfect! very high protein, add 2-3 walnuts to this please.
Click to expand...
I use my beef for fats! Rather have a larger breakfast to keep hunger at bay :)
 
Losiol said:
I use my beef for fats! Rather have a larger breakfast to keep hunger at bay :)
Click to expand...
Extra fats will actually help you lean out, you will see. :D
 
Losiol said:
Should I decrease carb intake than ? I’m hitting 100g of fats daily is that not enough ?
Click to expand...
If you want to lean out for sure you need lower carbs, but if you go lower carbs you'll need to cut volume a bit, 30%+ :D
 
LevButlerov said:
If you want to lean out for sure you need lower carbs, but if you go lower carbs you'll need to cut volume a bit, 30%+ :D
Click to expand...
Okay I see what you mean, I feel my macro split is quite well balanced since I’m having good results so far. I’m doing 350g protein give or take with 150g carbs on my moderate days and 100g on my low days with 100g of fats daily. I do increase my fats substantially when I do my low carb days or zero carb days.
 
Losiol said:
Sleep: 7h
Morning fasted bw: 222.2

Okay we back in business, back seems to be fully healed! Extra calories definitely helped :) productive training day can’t complain !

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
12 (135)
10 (135)
07 (185)
04 (185) drop 05 (135)
10 (135)

Seated cable rows
07 (187)
08 (187)
08 (165)
08 (165)

Lat pull-down
07 (165) x4

HS pulldown
12 (85) x3 single arm
12 (180) x2

Machine preacher curls
08 (100)
10 (75) x3

DB seated curls
08 (30) x4

Rear flys
12 (120) x4

Cable rope crunches
15 (90) x3

30 min pw cardio stairs lvl 6
4.3 mile run, 40 min
Click to expand...


Great pics
 
Losiol said:
Sleep: 7h
Morning fasted bw: 222.2

Okay we back in business, back seems to be fully healed! Extra calories definitely helped :) productive training day can’t complain !

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
12 (135)
10 (135)
07 (185)
04 (185) drop 05 (135)
10 (135)

Seated cable rows
07 (187)
08 (187)
08 (165)
08 (165)

Lat pull-down
07 (165) x4

HS pulldown
12 (85) x3 single arm
12 (180) x2

Machine preacher curls
08 (100)
10 (75) x3

DB seated curls
08 (30) x4

Rear flys
12 (120) x4

Cable rope crunches
15 (90) x3

30 min pw cardio stairs lvl 6
4.3 mile run, 40 min
Click to expand...
@Losiol glad to hear your back is healed up bro! Injuries are the worst!
 
Sleep: 7h 30m
Morning fasted bw: 224.4

Great session today, had a nasty pump. That diet break did me very well I actually look leaner than before which is wild. Gym performance and strength increasing couldn’t be happier.

Chest Triceps Delts

15 min incline treadmill warm up

Flat DB bench (Weight per DB)
20 (60)
10 (60)

08 (100)
06 (110)
05 (110)
04 (110)

Nautilus converging chest press
08 (230)
08 (180)
06 (180)
06 (180)

Smith incline bench
06 (185)
04 (185) drop 04 (135)
08 (155)
07 (155)

Pec deck
10 (160) x3

Triceps straight bar push downs
14 (77)
12 (77)
10 (88)
10 (66)

DB lateral raises
12 (30) x3
10 (20) x2

Machine lateral raises
12 (40) x2

Cable rope crunches
20 (85) x3
12 (95)

30 min pw cardio stairs lvl 7
 
Thought I’d throw it out there but a few weeks ago @RoySimpson came through and sent me a bottle of HCGenerate, Ostazol and nutrozol to try out. For the last 3 weeks I have been using them consistently and can really say they work very well! Pleasantly surprised, will be a customer from now on :)
 

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Losiol said:
Okay I see what you mean, I feel my macro split is quite well balanced since I’m having good results so far. I’m doing 350g protein give or take with 150g carbs on my moderate days and 100g on my low days with 100g of fats daily. I do increase my fats substantially when I do my low carb days or zero carb days.
Click to expand...
You balance what you can, we have time before your show. :D
 
Losiol said:
Sleep: 7h 30m
Morning fasted bw: 224.4

Great session today, had a nasty pump. That diet break did me very well I actually look leaner than before which is wild. Gym performance and strength increasing couldn’t be happier.

Chest Triceps Delts

15 min incline treadmill warm up

Flat DB bench (Weight per DB)
20 (60)
10 (60)

08 (100)
06 (110)
05 (110)
04 (110)

Nautilus converging chest press
08 (230)
08 (180)
06 (180)
06 (180)

Smith incline bench
06 (185)
04 (185) drop 04 (135)
08 (155)
07 (155)

Pec deck
10 (160) x3

Triceps straight bar push downs
14 (77)
12 (77)
10 (88)
10 (66)

DB lateral raises
12 (30) x3
10 (20) x2

Machine lateral raises
12 (40) x2

Cable rope crunches
20 (85) x3
12 (95)

30 min pw cardio stairs lvl 7
Click to expand...
Again training is pushing it, smith incline PUMPED. :D
 
Losiol said:
Thought I’d throw it out there but a few weeks ago @RoySimpson came through and sent me a bottle of HCGenerate, Ostazol and nutrozol to try out. For the last 3 weeks I have been using them consistently and can really say they work very well! Pleasantly surprised, will be a customer from now on :)
Click to expand...
Love this n2bm touchdown looks legit. I'm on 3 caps hcgenerate now myself for my ball size lol :P
 
Losiol said:
Thought I’d throw it out there but a few weeks ago @RoySimpson came through and sent me a bottle of HCGenerate, Ostazol and nutrozol to try out. For the last 3 weeks I have been using them consistently and can really say they work very well! Pleasantly surprised, will be a customer from now on :)
Click to expand...
Show me some love Roy!! ;)
 
Chest triceps and delts all look nice together.

It's a good way to kind of kill 3 birds with 1 stone.
 
Definitely try out n2guard next if you haven't

Trust me, it makes a big difference.
 
hcgenerate is one you will love.
It's great Even if you're on cycle.
 
Let us know how you like the supplements with your honest assessment.

Always good to hear about that.
 
Sleep: 7h
Morning fasted bw: 221.6

Good productive day today was even able to squeeze in a 5k run at work 😂😅 20k steps today so far as well

Back Biceps

10 min incline treadmill

Barbell bent rows

12 (135)
10 (185)
05 (225)
07 (185)
12 (135)

Seated cable rows
10 (209)
08 (187)
06 (187)
08 (165)
06 (175)

Lat pull-down
08 (187)
06 (187)
10 (165)
10 (209)

Tbar chest supported row
06 (115) x3

Machine preacher curls
10 (95) x3
10 (75)

DB incline curls
10 (30) x4

20 min pw cardio stairs lvl 7
5km run
 

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Sleep: 7h
Morning fasted bw: 218

Legs were absolutely nuked today!

Legs Abs

10 min incline treadmill warm up

Seated leg extensions
14 (150)
12 (200)
11 (260)
10 (260)
12 (260)

Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
02 (405) drop 04 (315)
07 (315)

Seated calves raises
12 (95) x4

Leg press
12 (270)
12 (360)
11 (360)

Walking lunges
25 yards (Bodyweight)
25 yards (88) x2

Cable rope crunches
20 (85)
20 (85)
12 (85)

15 min pw cardio stairs lvl 6
 
Sleep: 6h
Morning fasted bw: 217.8

Another very solid session today, strength was high, pump was nasty everything went as it should! Legs totally fried this 4 miles run wasn’t easy 😅

Chest Triceps Delts

12 min Incline treadmill warm up

Flat DB bench (Single DB weight)

14 (60)
12 (60)

10 (100)
05 (115)
05 (110)
05 (110)
07 (100)

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

Nautilus converging chest press
07 (180)
06 (180)
05 (180)
08 (140)

Pec deck
07 (170)
07 (170)
06 (170)
05 (170)

Tricep straight bar push down
12 (77) x4

DB lateral raises
12 (30)
12 (30)
10 (30)

DB seated lateral raises
12 (20)
10 (20)
10 (20)

Machine Delts raises
10 (50)
10 (40)

Machine crunches
15 (135) x2

Hanging leg raises
12 x2

20 min pw cardio stairs lvl 6
04 mile run
 
Losiol said:
Sleep: 7h
Morning fasted bw: 218

Legs were absolutely nuked today!

Legs Abs

10 min incline treadmill warm up

Seated leg extensions
14 (150)
12 (200)
11 (260)
10 (260)
12 (260)

Barbell squats
12 (135)
12 (225)
10 (315)
05 (385)
02 (405) drop 04 (315)
07 (315)

Seated calves raises
12 (95) x4

Leg press
12 (270)
12 (360)
11 (360)

Walking lunges
25 yards (Bodyweight)
25 yards (88) x2

Cable rope crunches
20 (85)
20 (85)
12 (85)

15 min pw cardio stairs lvl 6
Click to expand...

Losiol said:
Sleep: 6h
Morning fasted bw: 217.8

Another very solid session today, strength was high, pump was nasty everything went as it should! Legs totally fried this 4 miles run wasn’t easy 😅

Chest Triceps Delts

12 min Incline treadmill warm up

Flat DB bench (Single DB weight)

14 (60)
12 (60)

10 (100)
05 (115)
05 (110)
05 (110)
07 (100)

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

Nautilus converging chest press
07 (180)
06 (180)
05 (180)
08 (140)

Pec deck
07 (170)
07 (170)
06 (170)
05 (170)

Tricep straight bar push down
12 (77) x4

DB lateral raises
12 (30)
12 (30)
10 (30)

DB seated lateral raises
12 (20)
10 (20)
10 (20)

Machine Delts raises
10 (50)
10 (40)

Machine crunches
15 (135) x2

Hanging leg raises
12 x2

20 min pw cardio stairs lvl 6
04 mile run
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@Losiol you're solid and locked in hard. :D I see you getting even stronger, you tightening up?
 
LevButlerov said:
@Losiol you're solid and locked in hard. :D I see you getting even stronger, you tightening up?
Click to expand...
Brother, I’m in the best shape of my life right now and couldn’t be happier! Legs are absolutely peeled, stations in glutes and hammies still a ways to go before stage ready but definitely leanest I’ve ever been! Waist definitely came down by atleast 2 sizes. Very happy with the results while also increasing my actually vo2 max!
 
stevesmi said:
4 mile Run is impressive for any meathead.. most can't even run a mile without being winded
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Thanks bro, I’ve adapted a hybrid style training and loving it so far! The fastest I’ve ran last week a 5 miles was under 54 min!
 
barbell bent rows to start, not bad.

i would have started with heavy rows
 
not bad on the pictures. Your stomach looks really tight.
 
Try to get a nap during the day as well.

That will definitely help speed up recovery.
 
Nice job on the cardio and nice job. Hitting the hanging leg, raises to work the core.
 
Nice job doubling up on the cardio.

That will go a long way to burning calories.
 
Very nice view of the lake. That looks really good. You should go for a swim.
 
Losiol said:
Brother, I’m in the best shape of my life right now and couldn’t be happier! Legs are absolutely peeled, stations in glutes and hammies still a ways to go before stage ready but definitely leanest I’ve ever been! Waist definitely came down by atleast 2 sizes. Very happy with the results while also increasing my actually vo2 max!
Click to expand...
You're going to get even more gains as time goes on, very positive on your stage day. :D
 
Losiol said:
Thought I’d throw it out there but a few weeks ago @RoySimpson came through and sent me a bottle of HCGenerate, Ostazol and nutrozol to try out. For the last 3 weeks I have been using them consistently and can really say they work very well! Pleasantly surprised, will be a customer from now on :)
Click to expand...
@Losiol stuff truly is the real deal! Glad you enjoy the products brother!
 
Sleep: 7h
Morning fasted bw: 218

Didn’t track my workout today just got it done! Trained back and biceps than did an easy 3mile run followed by an hour walk. Hit about 19k steps so far. Going for dinner later today so gonna pig out a bit hehehe

Here’s a pic of my lunch before my main squeeze 😎
 

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Losiol said:
Sleep: 7h
Morning fasted bw: 218

Didn’t track my workout today just got it done! Trained back and biceps than did an easy 3mile run followed by an hour walk. Hit about 19k steps so far. Going for dinner later today so gonna pig out a bit hehehe

Here’s a pic of my lunch before my main squeeze 😎
Click to expand...
Perfect champion lunch, love the high protein. :D 218.
 
LevButlerov said:
Perfect champion lunch, love the high protein. :D 218.
Click to expand...
I'm almost certain that in about two weeks I'll be hitting another all time low somewhere around the 212 region!
 
Losiol said:
I'm almost certain that in about two weeks I'll be hitting another all time low somewhere around the 212 region!
Click to expand...
212 will be a win :D
 
Post cheat meal check in !!

Total calories consumed - 7,833 :)
500g protein
1000g carbs
370g fats
 

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Losiol said:
Post cheat meal check in !!

Total calories consumed - 7,833 :)
500g protein
1000g carbs
370g fats
Click to expand...


Looking solid big guy!!!
 
RoidRage69 said:
You need to do one of those food challenges at a famous restaurant someday. You can do it!!! 😂
Click to expand...
I have thought about it!!! There are actually a few in my area 😎
 
Npcclassicphysique champ said:
Nice run but careful with running, better walk up a treadmill better for long term bodybuilding goals bro
Click to expand...
Already doing that with stair master, I’ve added in a hybrid type training approach the last few weeks for reasons I can’t say however eating adequately during my running days to minimize any muscle loss!
Npcclassicphysique champ said:
You look great post cheat meal bro ;)
7833 calories, what did you eat lol?
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thanks brother, it’s the total for yesterday so it included all my 4 regular meals plus my cheat meal which was 3 Culver’s doubles, family sized pack of onion rings with a concrete mixer to finish it off with 😅
 
Losiol said:
Already doing that with stair master, I’ve added in a hybrid type training approach the last few weeks for reasons I can’t say however eating adequately during my running days to minimize any muscle loss!
Click to expand...
was worried about your knees bro we need them for long stage prep ;)
 
Losiol said:
thanks brother, it’s the total for yesterday so it included all my 4 regular meals plus my cheat meal which was 3 Culver’s doubles, family sized pack of onion rings with a concrete mixer to finish it off with 😅
Click to expand...
killed it bro lol :P
 
Sunday well deserved REST!

Sleep: 6h 30m
Morning fasted bw: 218

I can say that I am definitely leanest I've been to date, separation in the legs as well as glute striations are becoming even more prominent while staying at a consistent weight the last few weeks. Since adding in my hybrid training I have seen nothing but improvements to my well being, physique and gym performance! This is just the tip of the ice berg, more to come :)
 
Sleep: 8h
Morning fasted: 218

Nasty pump, freaky look :) very happy !

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB Bench (Single DB weight) - failure
20 (60)
12 (60)
06 (100)
05 (100)
05 (100)
05 (100)

Nautilus converging chest press
07 (180)
05 (180)
05 (180)
04 (180)

Chest flys
10 (40) x3
08 (37)

Incline smith bench
08 (180)
06 (180)
06 (180)
03 (180) 05 (135)

Tricep straight bar push downs
10 (77)
07 (77)
10 (60)
08 (60)

Single arm cable push downs
10 (16.4) x4

Single arm cable lateral raises
12 (20) x3

DB lateral raises
10 (30)
10 (30)
10 (25)
10 (20)

20 min pw cardio stairs lvl 7
 
Good work
 
Losiol said:
Sleep: 8h
Morning fasted: 218

Nasty pump, freaky look :) very happy !

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB Bench (Single DB weight) - failure
20 (60)
12 (60)
06 (100)
05 (100)
05 (100)
05 (100)

Nautilus converging chest press
07 (180)
05 (180)
05 (180)
04 (180)

Chest flys
10 (40) x3
08 (37)

Incline smith bench
08 (180)
06 (180)
06 (180)
03 (180) 05 (135)

Tricep straight bar push downs
10 (77)
07 (77)
10 (60)
08 (60)

Single arm cable push downs
10 (16.4) x4

Single arm cable lateral raises
12 (20) x3

DB lateral raises
10 (30)
10 (30)
10 (25)
10 (20)

20 min pw cardio stairs lvl 7
Click to expand...
@Losiol any chance we can bump this to 30min of cardio :D you doing so well now.
 
LevButlerov said:
@Losiol any chance we can bump this to 30min of cardio :D you doing so well now.
Click to expand...
Brother today is my only single cardio day hahaha every other day during the week cardio is at 90min 😅🫣
 
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