Veteran Log Losiols Road To Pro Card Log

[RoidRageWife]

Brother today is my only single cardio day hahaha every other day during the week cardio is at 90min

Dude, u do more cardio than most of peeps do here! You’re shedded. I think you’re good dude! Yes watch those knees with your running!!but outside that you blast most on your cardio health!

 

[Quadsweep]

Can definitely tell the arms are growing big. Got some good size.

 

[BodyMonster34]

bro calvin klein underwear lol.

you get caught wearing that in prison and won't end well. get some fruit of the loom 99 cent underwear like a real man. not some poosy calvin klein expensive underwear. or go commando, let see the goods next photos.

 

[JasonPriest]

lol BM. its his log, he can wear what he wants. shut up already

 

[Wootoom]

Nice job. Getting in some running.

That's a lot of steps as well.

 

[Vadim Fedorov]

You sure do a lot of cardio. That's helping you stay, lean.

 

[2Thick]

I think 212 would be perfect for you.

Gotta get leaner and cut the body fat.

 

[e2]

Keep training your core. I would do some planks and maybe some dolphins.

 

[Ulter]

Push it hardcore., that's the only way to do it.

 

[chesty]

Don't run on sidewalk.

It's too hard of a surface. You'll injure, your legs.

 

[ROIDDERS]

I would pick a grassy course to run on. And make sure you're getting some good quality shoes.

 

[ceo]

Bros. You're doing a lot of running. Wow.

What kind of shoes are you wearing? I hope you've got a lot of support.

 

[Mobster]

Not used a Nautilus converging chest press in years. Once got to 7 plates a side

 

[Masonic Bodybuilder]

Love the pump! Training sessions looking good man.

 

[RoySimpson]

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

@Losiol solid work brother!

 

[Losiol]

Sleep: 7h
Morning fasted bw: 218

Solid session!

Back Biceps

10 min incline treadmill warm up

Pull ups wide grip
08 x4

Pull ups narrow grip
10 x3

Pull ups under hand grip
08 x4

Barbell bent rows - under hand grip
12 (135)
12 (135)
12 (185)
12 (185)

Seated cable rows
10 (209)
08 (209)
08 (187)
07 (187)
06 (165)

Single arm lat pull downs
10 (66) x4

Tbar chest supported row
12 (75) x4

Incline DB curls
10 (30) x4

Machine preacher curls
10 (75) x4

Machine ab crunches
20 (135) x3

Hanging leg raises
12 x2

20 min pw cardio stairs lvl 6
4.3 mile run

 

[Losiol]

Bros. You're doing a lot of running. Wow.

What kind of shoes are you wearing? I hope you've got a lot of support.

Bros Nike Pegasus 38, but I’m gonna get some hokas next

 

[ballin2504]

Man you’re doing awesome. No wonder you’re a beast

 

[Tiger Salman Khan]

Sleep: 7h
Morning fasted bw: 218

Solid session!

Back Biceps

10 min incline treadmill warm up

Pull ups wide grip
08 x4

Pull ups narrow grip
10 x3

Pull ups under hand grip
08 x4

Barbell bent rows - under hand grip
12 (135)
12 (135)
12 (185)
12 (185)

Seated cable rows
10 (209)
08 (209)
08 (187)
07 (187)
06 (165)

Single arm lat pull downs
10 (66) x4

Tbar chest supported row
12 (75) x4

Incline DB curls
10 (30) x4

Machine preacher curls
10 (75) x4

Machine ab crunches
20 (135) x3

Hanging leg raises
12 x2

20 min pw cardio stairs lvl 6
4.3 mile run

@Losiol Good going bro.....7 hours sleep is good will be better if you can make it around 8.........

 

[Losiol]

Sleep: 7h
Morning fasted bw: 213.8

Solid session, dropped the weight a bit and focused more on pumping the legs with a ton of blood! Eating at maintenance today due to high calorie expenditure.

Also hit the cold plunge after my run best thing ever !

Legs

10 min incline treadmill warm up

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

Pendulum squat
12 (90) x4 - slow negatives

Belt squats - slow negatives
12 (270)
10 (360)
10 (360)
09 (360)

Walking lunges
25 yards (80) x2
25 yards (BW) x3

20 min pw cardio stairs
5.6 mile run

 

[Npcclassicphysique champ]

Sleep: 7h
Morning fasted bw: 218

Solid session!

Back Biceps

10 min incline treadmill warm up

Pull ups wide grip
08 x4

Pull ups narrow grip
10 x3

Pull ups under hand grip
08 x4

Barbell bent rows - under hand grip
12 (135)
12 (135)
12 (185)
12 (185)

Seated cable rows
10 (209)
08 (209)
08 (187)
07 (187)
06 (165)

Single arm lat pull downs
10 (66) x4

Tbar chest supported row
12 (75) x4

Incline DB curls
10 (30) x4

Machine preacher curls
10 (75) x4

Machine ab crunches
20 (135) x3

Hanging leg raises
12 x2

20 min pw cardio stairs lvl 6
4.3 mile run

Sleep: 7h
Morning fasted bw: 213.8

Solid session, dropped the weight a bit and focused more on pumping the legs with a ton of blood! Eating at maintenance today due to high calorie expenditure.

Also hit the cold plunge after my run best thing ever !

Legs

10 min incline treadmill warm up

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

Pendulum squat
12 (90) x4 - slow negatives

Belt squats - slow negatives
12 (270)
10 (360)
10 (360)
09 (360)

Walking lunges
25 yards (80) x2
25 yards (BW) x3

20 min pw cardio stairs
5.6 mile run

@Losiol big runs now bro you really pumping and with cold plunge thats a win
nice pic there thanks for the share like a mirror situation and nature is super nice

 

[Losiol]

@Losiol big runs now bro you really pumping and with cold plunge thats a win
nice pic there thanks for the share like a mirror situation and nature is super nice

Post workout meal

 

[Npcclassicphysique champ]

Post workout meal

max protein bro MAX!

 

[Losiol]

Sleep: 6h
Morning fasted bw: 215.8

Had a few more calories last night which I didn’t mention extra meal with salmon and some sour dough bread really brought up my strength today. Pump was very good! Today is a light cardio day gonna use it to recover a bit better before my run tmrw.

Chest Triceps Delts

10 min incline treadmill warm up

Barbell flat bench
12 (135)
12 (135)
10 (185)
08 (185)
06 (225)

Smith incline bench
10 (185)
09 (185)
07 (185)
06 (225)

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
05 (180)

Pec deck
08 (170) x4

Rope triceps push downs
12 (44) x4

Single arm cable push downs
10 (22) x4

Pin loaded lateral raises
12 (70) x4

Machine ab crunches
20 (135) x2

20 min pw cardio stairs lvl 6

 

[Noah Wixx]

Volume is on

 

[LevButlerov]

Post workout meal

Sleep: 6h
Morning fasted bw: 215.8

Had a few more calories last night which I didn’t mention extra meal with salmon and some sour dough bread really brought up my strength today. Pump was very good! Today is a light cardio day gonna use it to recover a bit better before my run tmrw.

Chest Triceps Delts

10 min incline treadmill warm up

Barbell flat bench
12 (135)
12 (135)
10 (185)
08 (185)
06 (225)

Smith incline bench
10 (185)
09 (185)
07 (185)
06 (225)

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
05 (180)

Pec deck
08 (170) x4

Rope triceps push downs
12 (44) x4

Single arm cable push downs
10 (22) x4

Pin loaded lateral raises
12 (70) x4

Machine ab crunches
20 (135) x2

20 min pw cardio stairs lvl 6

Salmon and sourdough really brought you up today. Very nice incline smith and overall volume perfect, but do add planks next time. @Losiol

and you look amazing in your pictures, actual recomp growth and leaner too.

 

[stevesmi]

you are better off getting wild caught fish locally caught vs. salmon which is likely farm raised and shipped from thousands of miles away

 

[RoidRage69]

Say no to farm raised salmon. Anyone who eats Atlantic Salmon is eating farm raised. It's toxic. Has too much of the wrong omegas.

 

[zedhed]

Definitely you don't want to be eating Frankenfish. spend a bit more on quality or i'm sure you know people who go fishing who can hook you up.

 

[caligirl85]

back is the best part of your physique.

i still think you have room to improve the chest.

 

[Shrine]

Arms look like they got a nice pump.
. Make sure you cheat a little bit and do some drop sets before the pictures lol

 

[Zyglamail]

. Keep the grind going. That's a nice volume on that training.

 

[Arabian]

I like the mix you did on the upper body

. You're getting some good training in !

 

[BookerTNY]

make sure with the bread its unbleached. you don't want to eat that crap and poison yourself.

 

[sambee38]

barbell flat bench and smith incline bench 5 and 4 sets is on point.

nice job getting that done!

 

[Austin316]

try to bring up the sleep you're getting, try to push to more 7 or 8 hours instead of 6 or 7 hours

 

[Mobster]

Gotta love me some salmon

 

[Losiol]

Say no to farm raised salmon. Anyone who eats Atlantic Salmon is eating farm raised. It's toxic. Has too much of the wrong omegas.

Gotta love me some salmon

you are better off getting wild caught fish locally caught vs. salmon which is likely farm raised and shipped from thousands of miles away

I had no idea fellas, very eye opening!

 

[Losiol]

back is the best part of your physique.

i still think you have room to improve the chest.

Thank you everything can always be bigger lol check back in a year

 

[Losiol]

try to bring up the sleep you're getting, try to push to more 7 or 8 hours instead of 6 or 7 hours

I wish it would be that easy body just won’t allow for more sleep hahaha obviously work plays a big part it in too since I work mostly nights

 

[stevesmi]

I had no idea fellas, very eye opening!

Same thing with chicken and eggs. Low quality chicken and eggs= polyunsaturated fat and disease.

Grassfed beef vs grain fed beef. One is nutritious and one is much less do.

How food is raised and fed makes a huge difference. Also how food is prepped too obviously

These are little differences that can make a big difference

Better quality food is an investment in yourself

 

[Losiol]

Back Biceps

Whole session was focused on the mind muscle connection and really using the muscle being worked. Ended the day with a pool dip and tan!

10 min incline treadmill warm up

Wide grip pull ups
09
08
07

Pull ups
08
07
10

Barbell bent rows
12 (135)
10 (135)
06 (185)
07 (185)

Seated cable rows
10 (187)
08 (187)
07 (187)
07 (165)

Lat pull-down
08 (175)
07 (175)
08 (165)
10 (165)

Tbar chest supported row
10 (70) x2

Machine preacher curls
10 (90)
08 (90)
10 (70)

Incline DB curls
10 (30) x2
08 (25)

Standing alternating DB curls
10 (25) x3

No cardio body needs the recovery hehehe

 

[LevButlerov]

Back Biceps

Whole session was focused on the mind muscle connection and really using the muscle being worked. Ended the day with a pool dip and tan!

10 min incline treadmill warm up

Wide grip pull ups
09
08
07

Pull ups
08
07
10

Barbell bent rows
12 (135)
10 (135)
06 (185)
07 (185)

Seated cable rows
10 (187)
08 (187)
07 (187)
07 (165)

Lat pull-down
08 (175)
07 (175)
08 (165)
10 (165)

Tbar chest supported row
10 (70) x2

Machine preacher curls
10 (90)
08 (90)
10 (70)

Incline DB curls
10 (30) x2
08 (25)

Standing alternating DB curls
10 (25) x3

No cardio body needs the recovery hehehe

Beautiful weather there wow! @Losiol we got a super cold chill here now lol
Lucky guy with that sunny day perfect tan.
The preachers you need an extra set there to get the bi PEAK.

 

[Losiol]

Beautiful weather there wow! @Losiol we got a super cold chill here now lol
Lucky guy with that sunny day perfect tan.
The preachers you need an extra set there to get the bi PEAK.

Thankful everyday for where I’m at now

Biceps were smoked! Didn’t want to build more fatigue up, hopefully by Monday I’ll be reset fully and will tackle another run at cutting some more fat off!

Eating some not so bodybuilding meals today
Likely tmrw will take a rest day as well as Sunday to re charge only will do some moderate walking outdoors.

 

[LevButlerov]

Thankful everyday for where I’m at now

Biceps were smoked! Didn’t want to build more fatigue up, hopefully by Monday I’ll be reset fully and will tackle another run at cutting some more fat off!

Eating some not so bodybuilding meals today
Likely tmrw will take a rest day as well as Sunday to re charge only will do some moderate walking outdoors.

Smoked the bis perfect

@Losiol none bodybuilding foods you gotta share.

 

[25homes]

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

Nice workout

 

[25homes]

Great job

 

[Losiol]

Active rest day today

Ran 5.6 miles, all those carbs really made this run hard

 

[BodyMonster34]

Back Biceps

Whole session was focused on the mind muscle connection and really using the muscle being worked. Ended the day with a pool dip and tan!

10 min incline treadmill warm up

Wide grip pull ups
09
08
07

Pull ups
08
07
10

Barbell bent rows
12 (135)
10 (135)
06 (185)
07 (185)

Seated cable rows
10 (187)
08 (187)
07 (187)
07 (165)

Lat pull-down
08 (175)
07 (175)
08 (165)
10 (165)

Tbar chest supported row
10 (70) x2

Machine preacher curls
10 (90)
08 (90)
10 (70)

Incline DB curls
10 (30) x2
08 (25)

Standing alternating DB curls
10 (25) x3

No cardio body needs the recovery hehehe

Bro should swim in ranch pond. Pools are for poosies.

You too scare to swim in pond lol. My gator in pond will eat you easy

Also my trailer park nicer than those homes. You think you all fancy cuz you got tiles roof on yo mansion with pool. Only fans must pay good money to afford that shit

 

[RoySimpson]

Sleep: 6h
Morning fasted bw: 215.8

Had a few more calories last night which I didn’t mention extra meal with salmon and some sour dough bread really brought up my strength today. Pump was very good! Today is a light cardio day gonna use it to recover a bit better before my run tmrw.

Chest Triceps Delts

10 min incline treadmill warm up

Barbell flat bench
12 (135)
12 (135)
10 (185)
08 (185)
06 (225)

Smith incline bench
10 (185)
09 (185)
07 (185)
06 (225)

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
05 (180)

Pec deck
08 (170) x4

Rope triceps push downs
12 (44) x4

Single arm cable push downs
10 (22) x4

Pin loaded lateral raises
12 (70) x4

Machine ab crunches
20 (135) x2

20 min pw cardio stairs lvl 6

@Losiol need to up those sleep hours if possible!

 

[Npcclassicphysique champ]

Active rest day today

Ran 5.6 miles, all those carbs really made this run hard

wowzer you look good in the pic bro very tight and sweaty, legit lean city @Losiol

 

[ballin2504]

Sleep: 6h
Morning fasted bw: 215.8

Had a few more calories last night which I didn’t mention extra meal with salmon and some sour dough bread really brought up my strength today. Pump was very good! Today is a light cardio day gonna use it to recover a bit better before my run tmrw.

Chest Triceps Delts

10 min incline treadmill warm up

Barbell flat bench
12 (135)
12 (135)
10 (185)
08 (185)
06 (225)

Smith incline bench
10 (185)
09 (185)
07 (185)
06 (225)

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
05 (180)

Pec deck
08 (170) x4

Rope triceps push downs
12 (44) x4

Single arm cable push downs
10 (22) x4

Pin loaded lateral raises
12 (70) x4

Machine ab crunches
20 (135) x2

20 min pw cardio stairs lvl 6

Looking massive man!

 

[Losiol]

Looking massive man!

Thanks broooo!

 

[Losiol]

Sleep: 6h 30m
Morning fasted bw: 219.4

Active rest day! Ran 5.7 miles this morning at a light pace. Nice and toasty this morning even got in a nice tan.

 

[Tiger Salman Khan]

Sleep: 6h 30m
Morning fasted bw: 219.4

Active rest day! Ran 5.7 miles this morning at a light pace. Nice and toasty this morning even got in a nice tan.

@Losiol Amazing pic bro....that view is breathtaking........

 

[Npcclassicphysique champ]

Sleep: 6h 30m
Morning fasted bw: 219.4

Active rest day! Ran 5.7 miles this morning at a light pace. Nice and toasty this morning even got in a nice tan.

you live in a beautiful place bro very nice area
tan in the winter? lol come on lucky
its freezing here

 

[Losiol]

Sleep: 5h 30m
Morning fasted bw: 216.8

Great workout today! Strength was well rounded and pump was tremendous. Low cardio day today.

Chest Triceps Delts

12 min incline treadmill warm up

Flat Barbell bench
12 (135)
12 (135)
10 (185)
06 (225)
05 (225)
08 (185)

DB incline bench (Single DB weight)
07 (90)
06 (90)
04 (90)
04 (90)

Smith incline bench
08 (185)
04 (225)
06 (185)
06 (185)

Cable flys - high to low
10 (40) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (66)
10 (60)

Single arm cable push downs
10 (22) x3

DB lateral raises
15 (30)
12 (30)
10 (30)
10 (20)
10 (20)

Single arm cable lateral raises
08 (12) x3

Machine lateral raises
10 (60) x2

Machine ab crunches
20 (135)
15 (135)

Hanging leg raises
12

30 min pw cardio stairs lvl 6

 

[LevButlerov]

Sleep: 5h 30m
Morning fasted bw: 216.8

Great workout today! Strength was well rounded and pump was tremendous. Low cardio day today.

Chest Triceps Delts

12 min incline treadmill warm up

Flat Barbell bench
12 (135)
12 (135)
10 (185)
06 (225)
05 (225)
08 (185)

DB incline bench (Single DB weight)
07 (90)
06 (90)
04 (90)
04 (90)

Smith incline bench
08 (185)
04 (225)
06 (185)
06 (185)

Cable flys - high to low
10 (40) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (66)
10 (60)

Single arm cable push downs
10 (22) x3

DB lateral raises
15 (30)
12 (30)
10 (30)
10 (20)
10 (20)

Single arm cable lateral raises
08 (12) x3

Machine lateral raises
10 (60) x2

Machine ab crunches
20 (135)
15 (135)

Hanging leg raises
12

30 min pw cardio stairs lvl 6

@Losiol low cardio but volume looks good. best of course is push downs big drop set.

 

[stevesmi]

Bro should swim in ranch pond. Pools are for poosies.

You too scare to swim in pond lol. My gator in pond will eat you easy

Also my trailer park nicer than those homes. You think you all fancy cuz you got tiles roof on yo mansion with pool. Only fans must pay good money to afford that shit

i wouldn't swim in either. pools are disgusting, who knows who shit or pee'd in them. and ranch ponds are full of who knows what.. gators would be the last of my concern. parasites and dirty water would be my main issues.

i will swim in the ocean that is about it

 

[Mobster]

My kinda volume on chest

 

[ceo]

Bros. That's a lot of running that you doing. I'm proud of you, that's good.

 

[ROIDDERS]

Best time of year to run when you live in the south is this time of year.

You don't want to do any running during the summer and heat

 

[chesty]

, that's a nice little Lake you should do some boating too.
maybe take the kayak out.

 

[Ulter]

for sure kayak or canoe is good workout.

works your back muscles nicely.

 

[e2]

try and get in more sleep. You definitely don't want to do 5 hours. That's not good enough.

 

[2Thick]

Incline bench. And mixing up the shoulders and the chest is really smart.

 

[Vadim Fedorov]

Nice job, man.

I like the different variations of the workouts that you're doing.

 

[Wootoom]

Finishing things off with some core training and cardio is the way to do it. It will pay off.

 

[Masonic Bodybuilder]

Great chest session brother, must have been a huge pump!

 

[ballin2504]

Sleep: 5h 30m
Morning fasted bw: 216.8

Great workout today! Strength was well rounded and pump was tremendous. Low cardio day today.

Chest Triceps Delts

12 min incline treadmill warm up

Flat Barbell bench
12 (135)
12 (135)
10 (185)
06 (225)
05 (225)
08 (185)

DB incline bench (Single DB weight)
07 (90)
06 (90)
04 (90)
04 (90)

Smith incline bench
08 (185)
04 (225)
06 (185)
06 (185)

Cable flys - high to low
10 (40) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (66)
10 (60)

Single arm cable push downs
10 (22) x3

DB lateral raises
15 (30)
12 (30)
10 (30)
10 (20)
10 (20)

Single arm cable lateral raises
08 (12) x3

Machine lateral raises
10 (60) x2

Machine ab crunches
20 (135)
15 (135)

Hanging leg raises
12

30 min pw cardio stairs lvl 6

I like your training brother. I’ve copied quite a few workouts

 

[Losiol]

Cheat “meal” of the week

BW: 216.2

Train legs, lower weight high volume. Was feeling super tired so didn’t track

No cardio today, I just realized today that I trained 9 days in a row without rest

 

[25homes]

Sleep: 5h 30m
Morning fasted bw: 216.8

Great workout today! Strength was well rounded and pump was tremendous. Low cardio day today.

Chest Triceps Delts

12 min incline treadmill warm up

Flat Barbell bench
12 (135)
12 (135)
10 (185)
06 (225)
05 (225)
08 (185)

DB incline bench (Single DB weight)
07 (90)
06 (90)
04 (90)
04 (90)

Smith incline bench
08 (185)
04 (225)
06 (185)
06 (185)

Cable flys - high to low
10 (40) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (66)
10 (60)

Single arm cable push downs
10 (22) x3

DB lateral raises
15 (30)
12 (30)
10 (30)
10 (20)
10 (20)

Single arm cable lateral raises
08 (12) x3

Machine lateral raises
10 (60) x2

Machine ab crunches
20 (135)
15 (135)

Hanging leg raises
12

30 min pw cardio stairs lvl 6

Nice workout

 

[Losiol]

Sleep: 9h
Morning fasted bw: 219.6

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB bench

14 (60)
12 (60)

07 (100)
07 (100)
07 (100)
07 (100)

Incline smith bench
07 (185) super set with decline push ups
06 (185) super set with decline push ups
06 (185) super set with decline push ups
05 (185)

Chest flys
10 (40) x4

Pec deck
10 (170) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (77)
10 (62)

DB lateral raises
12 (35) x3
12 (20) x3

30 min pw cardio stairs lvl 6
5.6 mile run

 

[LevButlerov]

Cheat “meal” of the week

BW: 216.2

Train legs, lower weight high volume. Was feeling super tired so didn’t track

No cardio today, I just realized today that I trained 9 days in a row without rest

wow good cheat meal. I want to know how many donuts you destroyed? lol

Sleep: 9h
Morning fasted bw: 219.6

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB bench

14 (60)
12 (60)

07 (100)
07 (100)
07 (100)
07 (100)

Incline smith bench
07 (185) super set with decline push ups
06 (185) super set with decline push ups
06 (185) super set with decline push ups
05 (185)

Chest flys
10 (40) x4

Pec deck
10 (170) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (77)
10 (62)

DB lateral raises
12 (35) x3
12 (20) x3

30 min pw cardio stairs lvl 6
5.6 mile run

your legs look amazing real thick quads.

 

[Losiol]

wow good cheat meal. I want to know how many donuts you destroyed? lol

your legs look amazing real thick quads.

I had 14 donuts

 

[LevButlerov]

I had 14 donuts

you're a beast @Losiol true bodybuilder
@RoidRage69 check this Donut level @Noah Wixx

 

[stevesmi]

i take it you had a refeed

 

[RoySimpson]

Sleep: 5h 30m
Morning fasted bw: 216.8

Great workout today! Strength was well rounded and pump was tremendous. Low cardio day today.

Chest Triceps Delts

12 min incline treadmill warm up

Flat Barbell bench
12 (135)
12 (135)
10 (185)
06 (225)
05 (225)
08 (185)

DB incline bench (Single DB weight)
07 (90)
06 (90)
04 (90)
04 (90)

Smith incline bench
08 (185)
04 (225)
06 (185)
06 (185)

Cable flys - high to low
10 (40) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (66)
10 (60)

Single arm cable push downs
10 (22) x3

DB lateral raises
15 (30)
12 (30)
10 (30)
10 (20)
10 (20)

Single arm cable lateral raises
08 (12) x3

Machine lateral raises
10 (60) x2

Machine ab crunches
20 (135)
15 (135)

Hanging leg raises
12

30 min pw cardio stairs lvl 6

@Losiol solid work here bro!

 

[Austin316]

I haven't had a donut in Forever.
they have way too much sugar!

 

[sambee38]

How do you feel after all that junk food?

Seems like that's a ton of carbs.

 

[BookerTNY]

When you have big cheat meals like that, it's good to down a lot of lemon water. It'll help cleanse you out.

 

[Arabian]

I say do a long fast after you eat like that.

Give your gut a break.

 

[Zyglamail]

9 days in a row without rest, shouldn't be an issue. As long as you are cycling, your muscle groups,

 

[Shrine]

with the amount of volume you're doing, you don't want to over train.

It will have a negative effect because your joints will start becoming inflamed.

 

[caligirl85]

I would spend a couple days just doing some stretching and yoga. Get your body more mobile.

 

[zedhed]

Well, one thing I can say about you is that you're dedicated.

Nine straight days is something I haven't done in a long time.

 

[Mobster]

Why not clean cheat? Just double up on the clean food for a day

 

[Masonic Bodybuilder]

Good job on the sessions brother. Those cheat meals got me hungry!

 

[RoidRageWife]

I had 14 donuts

I might puke if had that many lol you are a calorie factory!

 

[RoySimpson]

Cheat “meal” of the week

BW: 216.2

Train legs, lower weight high volume. Was feeling super tired so didn’t track

No cardio today, I just realized today that I trained 9 days in a row without rest

@Losiol cannot go wrong with a cheat meal!

 

[ballin2504]

Cheat “meal” of the week

BW: 216.2

Train legs, lower weight high volume. Was feeling super tired so didn’t track

No cardio today, I just realized today that I trained 9 days in a row without rest

Man that looks good

 

[Tiger Salman Khan]

Sleep: 9h
Morning fasted bw: 219.6

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB bench

14 (60)
12 (60)

07 (100)
07 (100)
07 (100)
07 (100)

Incline smith bench
07 (185) super set with decline push ups
06 (185) super set with decline push ups
06 (185) super set with decline push ups
05 (185)

Chest flys
10 (40) x4

Pec deck
10 (170) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (77)
10 (62)

DB lateral raises
12 (35) x3
12 (20) x3

30 min pw cardio stairs lvl 6
5.6 mile run

@Losiol Legit work dude...........

 

[Noah Wixx]

That junk food looks pretty good right about now.

 

[Losiol]

Sleep: 7h
Morning fasted bw: 218

Solid session today, took an extra day of rest yesterday to recoup body. Strength was at a good level today. Pump was very good while still getting leaner week to week!

Chest Triceps Delts

08 min incline treadmill warm up

Flat DB bench
14 (65)
10 (65)

07 (100)
07 (100)
05 (110)
04 (110)

Nautilus converging chest press
10 (180)
07 (180)
06 (180)

Smith machine incline bench
07 (180)
06 (180)
07 (180)
06 (180)

Tricep straight bar push downs
12 (82)
11 (77)
10 (77)

Pec Dec
10 (170)
08 (170)

DB shoulder press
10 (50)
10 (50)

DB lateral raises
12 (25)
12 (25)

Machine ab Crunches
20 (135)
20 (135)

20 min pw cardio stairs lvl 7

 

[25homes]

Nice

 

[Npcclassicphysique champ]

Sleep: 7h
Morning fasted bw: 218

Solid session today, took an extra day of rest yesterday to recoup body. Strength was at a good level today. Pump was very good while still getting leaner week to week!

Chest Triceps Delts

08 min incline treadmill warm up

Flat DB bench
14 (65)
10 (65)

07 (100)
07 (100)
05 (110)
04 (110)

Nautilus converging chest press
10 (180)
07 (180)
06 (180)

Smith machine incline bench
07 (180)
06 (180)
07 (180)
06 (180)

Tricep straight bar push downs
12 (82)
11 (77)
10 (77)

Pec Dec
10 (170)
08 (170)

DB shoulder press
10 (50)
10 (50)

DB lateral raises
12 (25)
12 (25)

Machine ab Crunches
20 (135)
20 (135)

20 min pw cardio stairs lvl 7

looking tight on the side arm pose bro and arm is THICk @Losiol big pump after your refeeds lol

 

[Losiol]

looking tight on the side arm pose bro and arm is THICk @Losiol big pump after your refeeds lol

Thanks broski! Actually got leaner after my refeeds hahaha

 

[Npcclassicphysique champ]

Thanks broski! Actually got leaner after my refeeds hahaha

you can see the good genetics bro its there @Losiol

 

[Losiol]

Sleep: 8h
Morning fasted bw: 213.8

I think about two weeks ago or so I predicted I’d be around 212, well it’s almost here! Strength has really taken a dive, doesn’t seem like much muscle loss but who knows

Back Biceps

10 min incline treadmill warm up

BW pull ups
10
09
06
05

Barbell bent rows
10 (135)
12 (135)
05 (185)
11 (135)

Seated cable rows - medium mag grip
08 (187)
07 (187)
07 (165)
06 (165)

Lat pull-down - medium mag grip
07 (165)
11 (165)
08 (165)
07 (185)

Tbar chest supported row
12 (70) x2

Machine preacher curls
11 (80) x3

Machine ab crunches
20 (135)
20 (135)

20 min pw cardio stairs lvl 6
5.4 mile run

 

[RoidRage69]

All that running is taking away strength. I know when I added swimming in 6 years ago my strength went down for an entire month before bottoming out.