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Best thing about your diet is that it's clean.
It's not even about how much protein you're getting in my view.
It's not even about how much protein you're getting in my view.
Slow n steady
LevButlerov
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EVO family love and appreciation for you.Thanks brother! I appreciate you
Nothing to hide lol it's a great tool.
I can bang out 10-12 pullups without assistance, but they might not be perfect form. I like using the machine to keep my form perfect while holding at the top position and doing a 3 count negative on each rep. Eventually I'll be able to do that tempo without assistance. I'll get there lol
TRAINING:
Trained Back, Abs, and Calves lastnight.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Warm Up:
After the treadmill I did a set of 12 pullups, followed by a 2 min plank, then another 10 pull ups.
Meadow's Row:
The goal was to work up to a tough 8 reps and stick there for 4 sets.
Set 1 =130x8
Set 2 =130x8
Set 3 =130x8
Set 4 =130x8 (barely)
Smith Machine Rows:
The goal was to pyramid up to a weight to fail around 8 reps. Each rep done from a dead stop.
Set 1 =205x8
Set 2 =230x8
Set 3 =250x8
Set 4 =255x7
DB Row:
The goal here was to pyramid up to a brutal drop set.
Set 1 =80x12
Set 2 =100x12
Set 3 =125x10 /drop/ 100x7 /drop/ 80x9
Rack Pulls:
The goal with this was 5 good controlled reps with a big flex at the top while leaving a few reps in the tank.
Set 1 =365x5
Set 2 =365x5
Set 3 =365x5
Loaded Stretch:
After the rack pulls I immediately went to the plate loaded pulldown machine and loaded up 135lbs per side. I strapped myself in, lifted the weight off just slightly, and sat in the stretch for 40 seconds. I took a few deep breaths, then strapped in again and went for another 40 seconds.
Standing Calf Raises:
The goal here was to do 10 full ROM reps, 10 bottom half partials, and then sit in the stretch for 10 seconds per set.
Set 1 =LVL 10 x10 +10 +10
Set 2 =LVL 10 x10 +9 +10
Set 3 =LVL 10 x10 +7 +10
Decline Bench Leg Raises:
To failure.
Set 1 =25
Set 2 =20
Set 3 =20
Set 4 =19
Plank:
Regular Plank =4 mins 10 sec
Left + Right Side Plank =1min 20 sec
Trained Back, Abs, and Calves lastnight.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Warm Up:
After the treadmill I did a set of 12 pullups, followed by a 2 min plank, then another 10 pull ups.
Meadow's Row:
The goal was to work up to a tough 8 reps and stick there for 4 sets.
Set 1 =130x8
Set 2 =130x8
Set 3 =130x8
Set 4 =130x8 (barely)
Smith Machine Rows:
The goal was to pyramid up to a weight to fail around 8 reps. Each rep done from a dead stop.
Set 1 =205x8
Set 2 =230x8
Set 3 =250x8
Set 4 =255x7
DB Row:
The goal here was to pyramid up to a brutal drop set.
Set 1 =80x12
Set 2 =100x12
Set 3 =125x10 /drop/ 100x7 /drop/ 80x9
Rack Pulls:
The goal with this was 5 good controlled reps with a big flex at the top while leaving a few reps in the tank.
Set 1 =365x5
Set 2 =365x5
Set 3 =365x5
Loaded Stretch:
After the rack pulls I immediately went to the plate loaded pulldown machine and loaded up 135lbs per side. I strapped myself in, lifted the weight off just slightly, and sat in the stretch for 40 seconds. I took a few deep breaths, then strapped in again and went for another 40 seconds.
Standing Calf Raises:
The goal here was to do 10 full ROM reps, 10 bottom half partials, and then sit in the stretch for 10 seconds per set.
Set 1 =LVL 10 x10 +10 +10
Set 2 =LVL 10 x10 +9 +10
Set 3 =LVL 10 x10 +7 +10
Decline Bench Leg Raises:
To failure.
Set 1 =25
Set 2 =20
Set 3 =20
Set 4 =19
Plank:
Regular Plank =4 mins 10 sec
Left + Right Side Plank =1min 20 sec
@OceanView food log looks on point!
Nice progress man! Awesome to track and see the progress.
cod and sardines the perfect protein combo bro @OceanView the TRUEST protein KING in the EVO family
you're legit training style too, thick city is maxing
Whatever it takes brother! So thankful for the EVO fam for helping me dial in my diet and providing feedback on my training.
TRAINING:
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Flat BB Bench Press:
The goal was to pyramid up doing sets of 8-10 until I couldn't hit the target.
Set 1 =225x10
Set 2 =245x8
Set 3 =260x6 /drop/ 225x4
Set 4 =225x6 +4
Incline DB Press:
The goal was to fail between 12-15 reps.
The first set I went a little too heavy to hit the target.
Set 1 =80x10
Set 2 =70x13
Set 3 =70x13
Machine Press:
The goal was to fail around 15 reps, take 45 second rest, go again, and repeat a couple times. (Cluster Set)
225x 13....7....5.....5
Incline Pronated DB Fly:
The rep target was 12-15.
Set 1 =40x15
Set 2 =40x15
Set 3 =40x13
Set 4 =40x12
Following my last set I went to the dip bars and did bodyweight dips until failure (13 dips).
DB Rear Delt Fly:
Th rep target was 15 with 90 second rest periods.
Set 1 =20x16
Set 2 =20x15
Set 3 =20x14
Cable Side Lateral Raises:
The rep target was 15 with 90 second rest periods.
Set 1 =40x15
Set 2 =40x14
Set 3 =40x14
Seated DB Overhead Press:
The goal was to fail around 8-10 reps.
Set 1 =70x9
Set 2 =70x10 (barely got the last rep)
Set 3 =70x7 +2 partial reps
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Flat BB Bench Press:
The goal was to pyramid up doing sets of 8-10 until I couldn't hit the target.
Set 1 =225x10
Set 2 =245x8
Set 3 =260x6 /drop/ 225x4
Set 4 =225x6 +4
Incline DB Press:
The goal was to fail between 12-15 reps.
The first set I went a little too heavy to hit the target.
Set 1 =80x10
Set 2 =70x13
Set 3 =70x13
Machine Press:
The goal was to fail around 15 reps, take 45 second rest, go again, and repeat a couple times. (Cluster Set)
225x 13....7....5.....5
Incline Pronated DB Fly:
The rep target was 12-15.
Set 1 =40x15
Set 2 =40x15
Set 3 =40x13
Set 4 =40x12
Following my last set I went to the dip bars and did bodyweight dips until failure (13 dips).
DB Rear Delt Fly:
Th rep target was 15 with 90 second rest periods.
Set 1 =20x16
Set 2 =20x15
Set 3 =20x14
Cable Side Lateral Raises:
The rep target was 15 with 90 second rest periods.
Set 1 =40x15
Set 2 =40x14
Set 3 =40x14
Seated DB Overhead Press:
The goal was to fail around 8-10 reps.
Set 1 =70x9
Set 2 =70x10 (barely got the last rep)
Set 3 =70x7 +2 partial reps
Same brother
TRAINING:
Last night I hit upper legs.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Seated Leg Curl:
The goal was to work up to a hard 10 reps then stay there for 4 sets. On the last set I did a triple drop set.
Set 1 =200x10
Set 2 =200x10
Set 3 =200x10 (barely got the last rep)
Set 4 =200x9 /drop/ 165x10 /drop/ 150x11
Horizontal Leg Press/Squat Machine:
The goal here was to work up doing sets of 8-10 until I could barely hit the target.
Set 1 =210x10
Set 2 =225x10
Set 3 =240x8 (barely got the 8th rep)
Set 4 =255x3
I could/should have stopped after the 3rd set but I wanted to give it one more go at a slightly higher weight.
Bulgarian Split Squat Dropset of Death:
The goal here is to increase the weight for the first 3 sets doing 8 reps. On the 4th set we do a triple drop set with an 8 second isometric hold between each drop.
Set 1 =60x8
Set 2 =80x8
Set 3 =100x8
Set 4 =100x8 /drop/ 80x8 /drop/ 60x6 +2
(+8 second isometric hold on the last rep of each set)
Leg Extensions:
AMRAP
175x18 /drop/ 140x5
Immediately followed by a 40 second quad stretch.
BB Stiff Legged Deadlift:
The target was just 1 heavy set of 8-10 reps with a 4-5 second descent, pause in the stretch, then come up 4/5 of the way to keep tension on the hamstrings.
255x8 +2
Last night I hit upper legs.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Seated Leg Curl:
The goal was to work up to a hard 10 reps then stay there for 4 sets. On the last set I did a triple drop set.
Set 1 =200x10
Set 2 =200x10
Set 3 =200x10 (barely got the last rep)
Set 4 =200x9 /drop/ 165x10 /drop/ 150x11
Horizontal Leg Press/Squat Machine:
The goal here was to work up doing sets of 8-10 until I could barely hit the target.
Set 1 =210x10
Set 2 =225x10
Set 3 =240x8 (barely got the 8th rep)
Set 4 =255x3
I could/should have stopped after the 3rd set but I wanted to give it one more go at a slightly higher weight.
Bulgarian Split Squat Dropset of Death:
The goal here is to increase the weight for the first 3 sets doing 8 reps. On the 4th set we do a triple drop set with an 8 second isometric hold between each drop.
Set 1 =60x8
Set 2 =80x8
Set 3 =100x8
Set 4 =100x8 /drop/ 80x8 /drop/ 60x6 +2
(+8 second isometric hold on the last rep of each set)
Leg Extensions:
AMRAP
175x18 /drop/ 140x5
Immediately followed by a 40 second quad stretch.
BB Stiff Legged Deadlift:
The target was just 1 heavy set of 8-10 reps with a 4-5 second descent, pause in the stretch, then come up 4/5 of the way to keep tension on the hamstrings.
255x8 +2
Nice work
Thanks brother! Slowly heading upwards
LevButlerov
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@OceanView keeping your level HIGH! 400 grams you must feel good growth from it.
did you add digestive enzymes to this?
I've been taking digestive enzymes from the beginning, definitely helps process all this food lol I use NOW brand Super Enzymes and have also been trying a brand called Prairie Naturals, they have a product called Enzyme Force that I've been using.@OceanView keeping your level HIGH! 400 grams you must feel good growth from it.
did you add digestive enzymes to this?
LevButlerov
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It has probiotics and spore base probiotics in it? @OceanView
No, I also take probiotics besides the enzymes. I take Renew Life Ultimate Care probiotics (100 billion active cultures)
@OceanView great progress right here!!
Thanks man!
TRAINING:
Session of Triceps, Biceps, Abs, and Calves from lastnight.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
EZ Bar Tricep Pushdowns:
Was aiming for 10 reps with 60 second rest periods.
Set 1 =210x12
Set 2 =210x9
Set 3 =210x8
Set 4 =210x7 /drop/ 195x2
Seated Dip Machine:
Goal was fail around 10 reps with 60 second rest periods.
Set 1 =210x13
Set 2 =210x9
Set 3 =210x8 /drop/ 180x3 +2
Incline Skullcrushers:
Rep target was 10.
Set 1 =100x10
Set 2 =100x9
Set 3 =100x8 +40 second hold in the stretch
Pinwheel Curls:
The goal was 10-12 reps with 60 second rest periods.
Set 1 =50x12
Set 2 =50x11
Set 3 =50x9
Set 4 =45x12
Straight Bar Cable Curls:
The goal was 8-10 reps with a 5 second negative per rep. 90 second rest periods.
Set 1 =120x9
Set 2 =120x8
Set 3 =110x10
Seated Incline DB Curls:
I was aiming to fail around 10 reps with 90 second rest periods.
Set 1 =25x12
Set 2 =25x9
Set 3 =25x8 /drop/ 20x5
Rope Crunches:
To Failure.
Set 1 =225x22
Set 2 =225x21
Set 3 =225x20
Set 4 =225x18
Plank:
Regular Plank =4mins 20 sec.
Left + Right Side Plank =2 mins
Calf Raises on Leg Press:
The target was to fail around 15 reps then do 5 more partials.
Set 1 =450x15 +5 partials
Set 2 =450x12 +5 partials
Set 3 =450x12 +5 partials
Session of Triceps, Biceps, Abs, and Calves from lastnight.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
EZ Bar Tricep Pushdowns:
Was aiming for 10 reps with 60 second rest periods.
Set 1 =210x12
Set 2 =210x9
Set 3 =210x8
Set 4 =210x7 /drop/ 195x2
Seated Dip Machine:
Goal was fail around 10 reps with 60 second rest periods.
Set 1 =210x13
Set 2 =210x9
Set 3 =210x8 /drop/ 180x3 +2
Incline Skullcrushers:
Rep target was 10.
Set 1 =100x10
Set 2 =100x9
Set 3 =100x8 +40 second hold in the stretch
Pinwheel Curls:
The goal was 10-12 reps with 60 second rest periods.
Set 1 =50x12
Set 2 =50x11
Set 3 =50x9
Set 4 =45x12
Straight Bar Cable Curls:
The goal was 8-10 reps with a 5 second negative per rep. 90 second rest periods.
Set 1 =120x9
Set 2 =120x8
Set 3 =110x10
Seated Incline DB Curls:
I was aiming to fail around 10 reps with 90 second rest periods.
Set 1 =25x12
Set 2 =25x9
Set 3 =25x8 /drop/ 20x5
Rope Crunches:
To Failure.
Set 1 =225x22
Set 2 =225x21
Set 3 =225x20
Set 4 =225x18
Plank:
Regular Plank =4mins 20 sec.
Left + Right Side Plank =2 mins
Calf Raises on Leg Press:
The target was to fail around 15 reps then do 5 more partials.
Set 1 =450x15 +5 partials
Set 2 =450x12 +5 partials
Set 3 =450x12 +5 partials
saw pumpkin seeds in there and almond butter bro i love both of them and as a true Canadian you got maple syrup lol
@OceanView training SUPER beast top i love the level you getting to CHAMP
Thanks man! Gotta throw some maple syrup in every once in a while to stay true to my roots lolsaw pumpkin seeds in there and almond butter bro i love both of them and as a true Canadian you got maple syrup lol
training SUPER beast top i love the level you getting to CHAMP
staying true to the game bro lol
Thanks dude!
423 grams protein bro! wow @OceanView beast mode activated
did you see @MarshMonsta calling you out on king level
?https://www.evolutionary.org/forums...mmer-mass-blast-cycle-log.101922/post-1695320
I did see that lol good for him for trying to break a protein PR for himself. I'm in competition with myself and not @MarshMonsta So I'm not too worried about what he's doing. I've got my own diet and training to focus on. I do hope he reaches his goal and achieves the physique he's working towards423 grams protein bro! wow @OceanView beast mode activated
did you see @MarshMonsta calling you out on king level
https://www.evolutionary.org/forums...mmer-mass-blast-cycle-log.101922/post-1695320
Thanks bro and your very right the only competition anyone needs to worry bout is the one within themselves,you spoke it like a true protein king I thought they where joking about that title but now I see it as profile visible....that's a great achievement to have acquired my man and well deserved,I also wish you nothing but the best in your dreams and goals.I did see that lol good for him for trying to break a protein PR for himself. I'm in competition with myself and not @MarshMonsta So I'm not too worried about what he's doing. I've got my own diet and training to focus on. I do hope he reaches his goal and achieves the physique he's working towards
I'm keen to follow your log now that we have met plz look at this a positive thing brother as you have motivated me to step it up.
Bro your log is A+ detailed food count,iv got a ways to go!
We should all be here to lift each other up and help one another progress towards greatnessThanks bro and your very right the only competition anyone needs to worry bout is the one within themselves,you spoke it like a true protein king I thought they where joking about that title but now I see it as profile visible....that's a great achievement to have acquired my man and well deserved,I also wish you nothing but the best in your dreams and goals.
I'm keen to follow your log now that we have met plz look at this a positive thing brother as you have motivated me to step it up
That's the best part of the EVO family. A great group of strong men and women who can come together over common goals and aspirations. I'm glad we got to have this brief communication. I'll definitely be checking in on your progress as time goes on brother
Brother your what EVO is all about through and through and it's great for all involved thanks for the conversation and support...I will also be supporting your logs from here onWe should all be here to lift each other up and help one another progress towards greatness
Looking all round solid brother...nice work
Thanks man! I appreciate itLooking all round solid brother...nice work
TRAINING:
This is my Chest, Back, and Shoulders session from lastnight.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Machine Chest Press:
I was aiming for 12-15 reps coming to 3/4 lockout. 60 second rest periods.
Set 1 =225x15
Set 2 =225x13
Set 3 =225x11 /drop/ 185x7
Flat DB Press:
The goal here was 15 reps. Focused on deep stretch then exploding to 3/4 lockout. 60 second rest periods.
Set 1 =75x15
Set 2 =75x14
Set 3 =75x12 /drop/ 60x7
Cable Crossovers:
I was aiming for 15 reps here. 60 second rest periods.
Set 1 =60x15
Set 2 =60x14
Set 3 =60x11 /drop/ 45x9
Dips:
The goal was to go to failure with bodyweight.
Got 18 reps, failed on 19.
Single Arm Supinated Pulldown:
Was aiming for 10-12 reps. 60 second rest periods.
Set 1 =110x11
Set 2 =110x7
Set 3 =90x13
Close Grip Pulldowns W/ Neutral Grip:
On these I was aiming for 12-15 reps. 60 second rest periods.
Set 1 =130x15
Set 2 =130x10 +4
Set 3 =120x12
Wide Grip Pulldown Partials:
The goal here was 8 reps pulled down to the top of my head with a 2 second flex per rep. 60 second rest periods.
Set 1 =160x8
Set 2 =160x8
Set 3 =160x8
Band Pull-Aparts /ss/ DB Side Laterals:
On this superset I was aiming to take the band pull-aparts close to failure, then fail the DB Lateral Raises around 20 reps. I used my orange resistance band.
Set 1 =Orange Band ×40 then 20x22
Set 2 =Orange Band x29 then 20x20
Set 3 =Orange Band x28 then 20x19
This is my Chest, Back, and Shoulders session from lastnight.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Machine Chest Press:
I was aiming for 12-15 reps coming to 3/4 lockout. 60 second rest periods.
Set 1 =225x15
Set 2 =225x13
Set 3 =225x11 /drop/ 185x7
Flat DB Press:
The goal here was 15 reps. Focused on deep stretch then exploding to 3/4 lockout. 60 second rest periods.
Set 1 =75x15
Set 2 =75x14
Set 3 =75x12 /drop/ 60x7
Cable Crossovers:
I was aiming for 15 reps here. 60 second rest periods.
Set 1 =60x15
Set 2 =60x14
Set 3 =60x11 /drop/ 45x9
Dips:
The goal was to go to failure with bodyweight.
Got 18 reps, failed on 19.
Single Arm Supinated Pulldown:
Was aiming for 10-12 reps. 60 second rest periods.
Set 1 =110x11
Set 2 =110x7
Set 3 =90x13
Close Grip Pulldowns W/ Neutral Grip:
On these I was aiming for 12-15 reps. 60 second rest periods.
Set 1 =130x15
Set 2 =130x10 +4
Set 3 =120x12
Wide Grip Pulldown Partials:
The goal here was 8 reps pulled down to the top of my head with a 2 second flex per rep. 60 second rest periods.
Set 1 =160x8
Set 2 =160x8
Set 3 =160x8
Band Pull-Aparts /ss/ DB Side Laterals:
On this superset I was aiming to take the band pull-aparts close to failure, then fail the DB Lateral Raises around 20 reps. I used my orange resistance band.
Set 1 =Orange Band ×40 then 20x22
Set 2 =Orange Band x29 then 20x20
Set 3 =Orange Band x28 then 20x19
Love the updates. Very detailed
LevButlerov
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Thanks bro and your very right the only competition anyone needs to worry bout is the one within themselves,you spoke it like a true protein king I thought they where joking about that title but now I see it as profile visible....that's a great achievement to have acquired my man and well deserved,I also wish you nothing but the best in your dreams and goals.
I'm keen to follow your log now that we have met plz look at this a positive thing brother as you have motivated me to step it up.
Bro your log is A+ detailed food count,iv got a ways to go!
@OceanView full support, you have said amazing wordsWe should all be here to lift each other up and help one another progress towards greatness
EVO family is all about love and support. We support respect and love all our family members. I want to see big growth from both of you. @MarshMonsta was having fun catching up to the KING here. 
LevButlerov
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You've gotten amazingly thick! @OceanView your arms are HUGE! shoulders thick, and your BACK!!!!!!! wow Dorian Yates style wide.
If guys look at your before pics and this, its like a different person, congratulations
LevButlerov
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Hard work and consistency is definitely paying off! I'm excited to keep pushing for the next few months of growth. Then it'll be time for a new log aimed at getting shredded. 2025 should be a good yearYou've gotten amazingly thick! @OceanView your arms are HUGE! shoulders thick, and your BACK!!!!!!! wow Dorian Yates style wide.
If guys look at your before pics and this, its like a different person, congratulations
Thanks brotherDiet is super on point my dude
I always appreciate the feedback
Absolutely brother, if i can be positive on your log and add my support. I am always more than happy to do so.Thanks brother
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peeled 2025 its going to be amazingHard work and consistency is definitely paying off! I'm excited to keep pushing for the next few months of growth. Then it'll be time for a new log aimed at getting shredded. 2025 should be a good year
@OceanView
Video yourself and screengrab images
WEEKLY WEIGH IN:
My average weight over the past 7 day period is 211.26 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
Jan. 14 - Jan. 20 =210.83
Jan. 21 - Jan. 27 =212.14
Jan. 28 - Feb. 3 = 214.71 (Recovery Week)
Feb. 4 - Feb. 10 = 213.43
Feb. 11 - Feb. 17 = 211.26
I'm going to bump my calories up this week by adding in some more carbs on training days. Protein and Fat is going to stay where they are.
My average weight over the past 7 day period is 211.26 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
Jan. 14 - Jan. 20 =210.83
Jan. 21 - Jan. 27 =212.14
Jan. 28 - Feb. 3 = 214.71 (Recovery Week)
Feb. 4 - Feb. 10 = 213.43
Feb. 11 - Feb. 17 = 211.26
I'm going to bump my calories up this week by adding in some more carbs on training days. Protein and Fat is going to stay where they are.
You sure get a lot of dairy in your diet. Are you taking any digestive enzymes to help Digest?
Bro, good. That's you're getting in the beef.
I like the red meat.
I like the red meat.
I like how you're varying. The different grips. That's what we like to see.
@OceanView Good detailed updates on the log....impressive.......
Yeah, I use digestive enzymes
Had my Chest screaming for sure lol
@OceanView food is on point bro!
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Your chest is so wide its screaming daily
TRAINING:
Crushed some Back, Abs, and Calves lastnight.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Warm Up:
For warmup I did a set of 13 Pull-Ups, followed by 2 min Plank, then another set of 8 Pull-Ups.
Single Arm Supinated Cable Pulldowns:
The rep goal was 10-12
Set 1 =65x11
Set 2 =65x11
Set 3 =65x10
Set 4 =65x10
Rack Pulls:
The goal here was 6 controlled reps with a dead stop on each rep. 1-2 reps left in the tank.
Set 1 =375x6
Set 2 =375x6
Set 3 =375x6
Set 4 =375x6
Chest Supported Machine Row:
The goal was 10 reps with a wide pronated grip.
Set 1 =210x10
Set 2 =210x10
Set 3 =210x10
Set 4 =210x10 (barely)
Lat Pulldowns:
The goal was 8-10 reps with a 1-2 second pause in the stretch per rep.
Set 1 =150x10
Set 2 =150x10
Set 3 =150x9
Set 4 =150x9
Loaded Lat Stretch:
I put 135 lbs on each side of the plate loaded single arm lat pulldown machine, strapped in 1 arm at a time, lifted the weight off just enough to feel a massive stretch in the lat. I sat in the stretch for 40 seconds per side. I repeated the process 3 times.
Decline Bench Leg Raises:
To Failure.
Set 1 =26
Set 2 =22
Set 3 =21
Set 4 =19
Standing Calf Raises:
The goal here was 10 full ROM reps, 10 bottom partials, and a 10 second loaded stretch per set.
Set 1 =LVL 10 x10 +10 +10
Set 2 =LVL 10 x10 +10 +10
Set 3 =LVL 10 x10 +8 +10
Set 4 =LVL 10 x9 +7 +10
Crushed some Back, Abs, and Calves lastnight.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Warm Up:
For warmup I did a set of 13 Pull-Ups, followed by 2 min Plank, then another set of 8 Pull-Ups.
Single Arm Supinated Cable Pulldowns:
The rep goal was 10-12
Set 1 =65x11
Set 2 =65x11
Set 3 =65x10
Set 4 =65x10
Rack Pulls:
The goal here was 6 controlled reps with a dead stop on each rep. 1-2 reps left in the tank.
Set 1 =375x6
Set 2 =375x6
Set 3 =375x6
Set 4 =375x6
Chest Supported Machine Row:
The goal was 10 reps with a wide pronated grip.
Set 1 =210x10
Set 2 =210x10
Set 3 =210x10
Set 4 =210x10 (barely)
Lat Pulldowns:
The goal was 8-10 reps with a 1-2 second pause in the stretch per rep.
Set 1 =150x10
Set 2 =150x10
Set 3 =150x9
Set 4 =150x9
Loaded Lat Stretch:
I put 135 lbs on each side of the plate loaded single arm lat pulldown machine, strapped in 1 arm at a time, lifted the weight off just enough to feel a massive stretch in the lat. I sat in the stretch for 40 seconds per side. I repeated the process 3 times.
Decline Bench Leg Raises:
To Failure.
Set 1 =26
Set 2 =22
Set 3 =21
Set 4 =19
Standing Calf Raises:
The goal here was 10 full ROM reps, 10 bottom partials, and a 10 second loaded stretch per set.
Set 1 =LVL 10 x10 +10 +10
Set 2 =LVL 10 x10 +10 +10
Set 3 =LVL 10 x10 +8 +10
Set 4 =LVL 10 x9 +7 +10
@OceanView looking jacked bro solid work!
@OceanView man I love eggs!
Thanks dude
Will do boss! Next time they come around I'll hit a nasty dropset on them
huge thick bro
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