Veteran Log Losiols Road To Pro Card Log

[Losiol]

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.

I figured but I’m not really that mad over it lol I actually feel great rn and still on trt when I blast again I’ll be in a better place to build muscle imo

 

[LevButlerov]

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

I figured but I’m not really that mad over it lol I actually feel great rn and still on trt when I blast again I’ll be in a better place to build muscle imo

@Losiol the 5.4 mile run is big you're going to get even leaner

 

[stevesmi]

make sure when you run you aren't running on sidewalk, concrete is very bad on the joints .. run on grass and cycle your shoes

 

[ceo]

bros , I do a lot of running too, it doesn't take away my strength.

 

[ROIDDERS]

Would love to see some meal pictures.

Been a while since you posted them.

 

[Ulter]

Keep up the good work, man.
We want to see you keep pushing.

 

[e2]

One of the things I like is long distance and slow cardio.

It's a good stress reliever.

 

[2Thick]

Cardio gets a bad rap. Honestly, it's good for you.

 

[Wootoom]

Would that type of scenery? I would definitely love to run as well.

 

[Mobster]

Nice trail pics

 

[chesty]

Wow, that is some good cardio. You are a beast.

 

[Vadim Fedorov]

Man, for a big muscular dude, to run all that distance.

That takes a lot of dedication and commitment.

 

[Losiol]

Sleep: 6h
Morning fasted bw: 214.8

Nothing special just a session to maintain.

Legs / abs

10 min Incline treadmill warm up

Seated leg extensions
14 (110)
14 (180)
12 (200)
12 (260)
10 (260)

Lying hamstring curls
14 (100)
12 (130)
10 (160)
10 (150)

Belt squats
14 (270)
12 (360)
10 (450)
08 (450)

Seated calve raises
12 (95) x4

Walking kettle bell lunges
25 yards (Body weight) x4
25 yards (75) x2

Machine ab crunches
20 (135)
20 (135)

15 min pw cardio stairs lvl 6

 

[Masonic Bodybuilder]

Close to hitting those goals!

 

[LevButlerov]

Sleep: 6h
Morning fasted bw: 214.8

Nothing special just a session to maintain.

Legs / abs

10 min Incline treadmill warm up

Seated leg extensions
14 (110)
14 (180)
12 (200)
12 (260)
10 (260)

Lying hamstring curls
14 (100)
12 (130)
10 (160)
10 (150)

Belt squats
14 (270)
12 (360)
10 (450)
08 (450)

Seated calve raises
12 (95) x4

Walking kettle bell lunges
25 yards (Body weight) x4
25 yards (75) x2

Machine ab crunches
20 (135)
20 (135)

15 min pw cardio stairs lvl 6

@Losiol 214 is a good weight for you, and with squats you really killed legs

 

[ballin2504]

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

Great work big guy

 

[Losiol]

Sleep: 7h
Morning fasted bw: 214.2

What’s going on guys! Hit today chest day with an emphasis on shoulders, feel I have been slacking on them a tad. Today’s pump weirdly was really good, felt all the fibers working!

Eating around 300g carbs now daily while still in a deficit. Food is the same just added rice to my second meal and more tortillas to my dinner.

Energy is a little low after my workouts but we’re still pushing through!

Chest Triceps Delts

10 min incline treadmill warm up

Barbell seated shoulder press
12 (115)
12 (115)
10 (135)
10 (135)

Dumbell seated Arnold press
12 (55) x4
07 (65)

Dumbell lateral raises
12 (25) x3
10 (15) x2

Dumbell bench press
07 (90)
06 (90)
08 (80)

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

Smith machine incline bench
08 (185)
06 (185)
05 (185)

Cable flys - cross over
12 (27)
12 (27)

Triceps straight bar push downs
12 (77)
10 (77)
08 (77)

20 min pw cardio stairs lvl 6

 

[Npcclassicphysique champ]

Sleep: 7h
Morning fasted bw: 214.2

What’s going on guys! Hit today chest day with an emphasis on shoulders, feel I have been slacking on them a tad. Today’s pump weirdly was really good, felt all the fibers working!

Eating around 300g carbs now daily while still in a deficit. Food is the same just added rice to my second meal and more tortillas to my dinner.

Energy is a little low after my workouts but we’re still pushing through!

Chest Triceps Delts

10 min incline treadmill warm up

Barbell seated shoulder press
12 (115)
12 (115)
10 (135)
10 (135)

Dumbell seated Arnold press
12 (55) x4
07 (65)

Dumbell lateral raises
12 (25) x3
10 (15) x2

Dumbell bench press
07 (90)
06 (90)
08 (80)

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

Smith machine incline bench
08 (185)
06 (185)
05 (185)

Cable flys - cross over
12 (27)
12 (27)

Triceps straight bar push downs
12 (77)
10 (77)
08 (77)

20 min pw cardio stairs lvl 6

@Losiol chest day and shoulders i noticed you really pushing back the volume bro thats hot

 

[stevesmi]

Good to see you're getting in at least 7 hours of sleep with that volume

 

[Noah Wixx]

I will stick with walking or climbing stairs not much of a runner these days.

 

[Mobster]

Sleep: 7h
Morning fasted bw: 214.2

What’s going on guys! Hit today chest day with an emphasis on shoulders, feel I have been slacking on them a tad. Today’s pump weirdly was really good, felt all the fibers working!

Eating around 300g carbs now daily while still in a deficit. Food is the same just added rice to my second meal and more tortillas to my dinner.

Energy is a little low after my workouts but we’re still pushing through!

Chest Triceps Delts

10 min incline treadmill warm up

Barbell seated shoulder press
12 (115)
12 (115)
10 (135)
10 (135)

Dumbell seated Arnold press
12 (55) x4
07 (65)

Dumbell lateral raises
12 (25) x3
10 (15) x2

Dumbell bench press
07 (90)
06 (90)
08 (80)

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

Smith machine incline bench
08 (185)
06 (185)
05 (185)

Cable flys - cross over
12 (27)
12 (27)

Triceps straight bar push downs
12 (77)
10 (77)
08 (77)

20 min pw cardio stairs lvl 6

Focus shifts as we train

 

[ceo]

Bros. Your volume is always very impressive. Few people can do what you do.

 

[ROIDDERS]

I like your little jogs around the lake and stuff.

The scenery looks really nice.

 

[BookerTNY]

Good updates, man. That is a hell of a leg day.

 

[Arabian]

I like how you stacked your abdominal training on your leg day as well.

That's not something you see very often.

 

[Zyglamail]

Good job man. The seated calf raises are very smart. Those really build up some good volume.

 

[Shrine]

Great job. Doing the lying hamstring curls.

And the belt squats are really good as well.

 

[caligirl85]

You won't go wrong with post-workout cardio. Especially after leg day.

 

[zedhed]

Nice job, man. Very impressive lifting as usual.

You are showing how it's done.

 

[RoySimpson]

Sleep: 7h
Morning fasted bw: 214.2

What’s going on guys! Hit today chest day with an emphasis on shoulders, feel I have been slacking on them a tad. Today’s pump weirdly was really good, felt all the fibers working!

Eating around 300g carbs now daily while still in a deficit. Food is the same just added rice to my second meal and more tortillas to my dinner.

Energy is a little low after my workouts but we’re still pushing through!

Chest Triceps Delts

10 min incline treadmill warm up

Barbell seated shoulder press
12 (115)
12 (115)
10 (135)
10 (135)

Dumbell seated Arnold press
12 (55) x4
07 (65)

Dumbell lateral raises
12 (25) x3
10 (15) x2

Dumbell bench press
07 (90)
06 (90)
08 (80)

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

Smith machine incline bench
08 (185)
06 (185)
05 (185)

Cable flys - cross over
12 (27)
12 (27)

Triceps straight bar push downs
12 (77)
10 (77)
08 (77)

20 min pw cardio stairs lvl 6

@Losiol awesome work bro!

 

[Losiol]

Sleep: 7h
Morning fasted bw: 217.8

Good solid chest day, great pump not much else to report other than as full as a kite on glycogen ahahah

Chest Triceps Delts

08 min incline treadmill warm up

Barbell bench press
12 (135)
12 (135)

09 (185)
04 (226) drop 05 (135)
08 (185)

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
06 (180)

Smith incline bench
08 (185)
07 (185)
08 (185)
05 (225)

Cable flys
12 (33) x4

Tricep straight bar push downs
12 (77) x4

Single arm cable push downs
10 (20) x3

Machine preacher curls
12 (90) x2

Machine delt raises
12 (60) x3

20 min pw cardio stairs lvl 6

 

[Npcclassicphysique champ]

Sleep: 7h
Morning fasted bw: 217.8

Good solid chest day, great pump not much else to report other than as full as a kite on glycogen ahahah

Chest Triceps Delts

08 min incline treadmill warm up

Barbell bench press
12 (135)
12 (135)

09 (185)
04 (226) drop 05 (135)
08 (185)

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
06 (180)

Smith incline bench
08 (185)
07 (185)
08 (185)
05 (225)

Cable flys
12 (33) x4

Tricep straight bar push downs
12 (77) x4

Single arm cable push downs
10 (20) x3

Machine preacher curls
12 (90) x2

Machine delt raises
12 (60) x3

20 min pw cardio stairs lvl 6

@Losiol solid chest, too bad no pump pics bro

 

[Losiol]

Sleep: 7h
Morning fasted bw: 217

Will be ramping cardio back up again in the coming days. Weight seems stable with high calories and less cardio as well. Filling out nicely, not looking to cut down much from here prob just going to maintain for the next few weeks before doing a growth phase.

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
10 (135)
08 (185) drop 05 (135)
06 (185)
10 (135)

Seated cable rows
08 (187) x4

Lat pull-down
08 (165) x4

Cable pull overs
10 (44)
10 (49)

Chest supported t bar row
08 (90) x2

DB Incline curls
10 (30) x3
10 (30)

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

Hs shoulder press
12 (140)
10 (140)

10 min pw cardio stairs lvl 6

 

[Losiol]

Sleep: 7h
Morning fasted bw: 215.6

Taking it easy on the weights and not free weight squating. Body is just really tired, I think it’s that time when you get past the leanness your body is comfortable in… still going to try to shed some fat but will do it more slowly maybe with a 400 cal deficit at most. Il keep playing around with calories to see where I feel best with.

Legs ABS

10 min incline treadmill warm up

Seated leg extensions
11 (260)
08 (260)
07 (260)
07 (260)

Belt squats
14 (270)
12 (360)
10 (450)
07 (450)

Seated calve raises
12 (90)
10 (90)
10 (90)

Single leg, leg press
12 (135) x4
08 (360) - together

Single leg hamstring curl
10 (40) x3

Machine ab crunches
15 (135)
15 (135)
12 (135)

15 min pw cardio stairs lvl 5

 

[LevButlerov]

Sleep: 7h
Morning fasted bw: 217

Will be ramping cardio back up again in the coming days. Weight seems stable with high calories and less cardio as well. Filling out nicely, not looking to cut down much from here prob just going to maintain for the next few weeks before doing a growth phase.

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
10 (135)
08 (185) drop 05 (135)
06 (185)
10 (135)

Seated cable rows
08 (187) x4

Lat pull-down
08 (165) x4

Cable pull overs
10 (44)
10 (49)

Chest supported t bar row
08 (90) x2

DB Incline curls
10 (30) x3
10 (30)

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

Hs shoulder press
12 (140)
10 (140)

10 min pw cardio stairs lvl 6

Sleep: 7h
Morning fasted bw: 215.6

Taking it easy on the weights and not free weight squating. Body is just really tired, I think it’s that time when you get past the leanness your body is comfortable in… still going to try to shed some fat but will do it more slowly maybe with a 400 cal deficit at most. Il keep playing around with calories to see where I feel best with.

Legs ABS

10 min incline treadmill warm up

Seated leg extensions
11 (260)
08 (260)
07 (260)
07 (260)

Belt squats
14 (270)
12 (360)
10 (450)
07 (450)

Seated calve raises
12 (90)
10 (90)
10 (90)

Single leg, leg press
12 (135) x4
08 (360) - together

Single leg hamstring curl
10 (40) x3

Machine ab crunches
15 (135)
15 (135)
12 (135)

15 min pw cardio stairs lvl 5

@Losiol its hard to do free weights when lean, as you get leaner start using machines only. Less chances for injury or problems.

 

[stevesmi]

I always recommend to cycle calories that makes the most sense

 

[Losiol]

@Losiol its hard to do free weights when lean, as you get leaner start using machines only. Less chances for injury or problems.

Yeah that’s kinda where I’m leaning towards, feel way more injury prone now so gotta be careful!

 

[ceo]

Bros. Another nice day with the volume.

 

[Austin316]

We want to see some pictures of the pool again.

And the lakes.

 

[sambee38]

Nothing better than a nice back and bicep routine.

Always nice to get that pump in the back.

 

[BookerTNY]

You are pushing it. Good. I like the barbell. Bent rows and the cable pullovers. Nice.

 

[Arabian]

Another excellent work out.

And good to see you're putting in the time to get some sleep.

 

[Zyglamail]

Nice leg work out and nice abdominal workout.

 

[Shrine]

You shouldn't be more injury-prone.

If you're keeping up with your maintenance, you shouldn't have issues.

 

[caligirl85]

Make sure you keep your sleep closer to 8 hours, that's gonna go a long way, long term.

 

[zedhed]

Core training is important.

Maybe finish out every workout with a couple sets of the core.

 

[Mobster]

Sleep: 7h
Morning fasted bw: 215.6

Taking it easy on the weights and not free weight squating. Body is just really tired, I think it’s that time when you get past the leanness your body is comfortable in… still going to try to shed some fat but will do it more slowly maybe with a 400 cal deficit at most. Il keep playing around with calories to see where I feel best with.

Legs ABS

10 min incline treadmill warm up

Seated leg extensions
11 (260)
08 (260)
07 (260)
07 (260)

Belt squats
14 (270)
12 (360)
10 (450)
07 (450)

Seated calve raises
12 (90)
10 (90)
10 (90)

Single leg, leg press
12 (135) x4
08 (360) - together

Single leg hamstring curl
10 (40) x3

Machine ab crunches
15 (135)
15 (135)
12 (135)

15 min pw cardio stairs lvl 5

There is an element, at peak, of feeling beat up

 

[25homes]

Good workout

 

[25homes]

Good work

 

[Masonic Bodybuilder]

It definitely gets tough when you get to that point of being lean.

 

[Losiol]

Sleep: 8h
Morning fasted bw: 217.2

Awesome sessions today, eating about 400 carbs daily now can feel the POWER!

Chest Triceps Delts

08 min incline treadmill warm up

Flat DB bench
12 (60)
12 (60)

06 (100)
07 (100)
06 (100)
06 (100)

Smith incline bench
11 (185)
05 (225)
03 (225) drop 06 (135)
05 (185)
05 (185)

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

Pec Dec
10 (150) x3

Tricep straight bar push downs
12 (77)
10 (77)
08 (66)

DB lateral raises
12 (25)
12 (25)
10 (25)

Single arm cable push downs
10 (16.5) x2

20 min pw cardio stairs lvl 6

 

[Noah Wixx]

I want to see that front double

 

[ballin2504]

Putting that work in big guy

 

[Npcclassicphysique champ]

Sleep: 8h
Morning fasted bw: 217.2

Awesome sessions today, eating about 400 carbs daily now can feel the POWER!

Chest Triceps Delts

08 min incline treadmill warm up

Flat DB bench
12 (60)
12 (60)

06 (100)
07 (100)
06 (100)
06 (100)

Smith incline bench
11 (185)
05 (225)
03 (225) drop 06 (135)
05 (185)
05 (185)

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

Pec Dec
10 (150) x3

Tricep straight bar push downs
12 (77)
10 (77)
08 (66)

DB lateral raises
12 (25)
12 (25)
10 (25)

Single arm cable push downs
10 (16.5) x2

20 min pw cardio stairs lvl 6

400 grams of carbs you'll feel it bro what foods you eating? share please @Losiol
training powaaa here is HOT

 

[25homes]

Doing great bro

 

[Losiol]

Sleep: 7h
Morning fasted bw: 222.4

Hit an awesome arm day today! Really filling up nicely. Going to be eating as much as I can but try to maintain my current weight will be adjusting by what the scale will tell me!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (140)
10 (140)
07 (180)
06 (180)

Machine preacher curls
12 (90)
07 (90)
05 (90) drop 06 (45)
05 (70)
05 (70)

Seated DB incline curls
06 (35) drop 06 (25)
04 (35) drop 04 (25)
10 (25)

DB lateral raises
08 (35) drop 08 (25)
10 (25)
12 (25)

Straight bar push down
14 (71)
12 (71)
10 (66)

Single arm cable push downs
08 (16.5)
08 (16.5)

Machine delt raises
08 (60)
08 (50)

Single arm cable curls
15 (90)
10 (90)
10 (90)
12 (90)

Rear delt flys
15 (100)
10 (120)

5.6 mile run

 

[LevButlerov]

Sleep: 7h
Morning fasted bw: 222.4

Hit an awesome arm day today! Really filling up nicely. Going to be eating as much as I can but try to maintain my current weight will be adjusting by what the scale will tell me!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (140)
10 (140)
07 (180)
06 (180)

Machine preacher curls
12 (90)
07 (90)
05 (90) drop 06 (45)
05 (70)
05 (70)

Seated DB incline curls
06 (35) drop 06 (25)
04 (35) drop 04 (25)
10 (25)

DB lateral raises
08 (35) drop 08 (25)
10 (25)
12 (25)

Straight bar push down
14 (71)
12 (71)
10 (66)

Single arm cable push downs
08 (16.5)
08 (16.5)

Machine delt raises
08 (60)
08 (50)

Single arm cable curls
15 (90)
10 (90)
10 (90)
12 (90)

Rear delt flys
15 (100)
10 (120)

5.6 mile run

@Losiol can see your arms massively pumped
you are growing and getting bigger by the day amazing!

Sleep: 8h
Morning fasted bw: 217.2

Awesome sessions today, eating about 400 carbs daily now can feel the POWER!

Chest Triceps Delts

08 min incline treadmill warm up

Flat DB bench
12 (60)
12 (60)

06 (100)
07 (100)
06 (100)
06 (100)

Smith incline bench
11 (185)
05 (225)
03 (225) drop 06 (135)
05 (185)
05 (185)

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

Pec Dec
10 (150) x3

Tricep straight bar push downs
12 (77)
10 (77)
08 (66)

DB lateral raises
12 (25)
12 (25)
10 (25)

Single arm cable push downs
10 (16.5) x2

20 min pw cardio stairs lvl 6

 

[stevesmi]

Looks like a nice little meal there

 

[Losiol]

@Losiol can see your arms massively pumped
you are growing and getting bigger by the day amazing!

Thanks bro! Consistency man kinda glad to be eating at maintenance calories fatigue and energy levels are back to normal !!

 

[RoidRage69]

That food goes directly to your arms!!!

 

[Mobster]

Nice work on the seated press

 

[Losiol]

Sunday active rest day!

3.1 mile quick run

 

[Wootoom]

We are going to have to rename you Forrest Gump.

You are always running and running and running.

 

[Vadim Fedorov]

You should apply to run some 5k. Would be good to see how You compete against others.

 

[2Thick]

Very nice progress. You seem to be getting leaner and leaner as you go.

 

[e2]

The food looks really good.

Seeing some good quality protein in their

 

[Ulter]

the lakes are the best to run along very relaxing for sure.

 

[chesty]

You should do some swimming as well.

Mix that up with the running, that would be nice endurance

 

[ROIDDERS]

Nice job. 3 mile run is no joke. And you have the beautiful scenery as well.

 

[ceo]

bros. I would love to pump a nice run as well but I'm too big. i can't run far lol

 

[Losiol]

You should do some swimming as well.

Mix that up with the running, that would be nice endurance

I would but all the lakes around me are filled with Gators

 

[Losiol]

bros. I would love to pump a nice run as well but I'm too big. i can't run far lol

You can bro, I was running at 240lbs mind over matter my friend !

 

[RoySimpson]

Sleep: 7h
Morning fasted bw: 222.4

Hit an awesome arm day today! Really filling up nicely. Going to be eating as much as I can but try to maintain my current weight will be adjusting by what the scale will tell me!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (140)
10 (140)
07 (180)
06 (180)

Machine preacher curls
12 (90)
07 (90)
05 (90) drop 06 (45)
05 (70)
05 (70)

Seated DB incline curls
06 (35) drop 06 (25)
04 (35) drop 04 (25)
10 (25)

DB lateral raises
08 (35) drop 08 (25)
10 (25)
12 (25)

Straight bar push down
14 (71)
12 (71)
10 (66)

Single arm cable push downs
08 (16.5)
08 (16.5)

Machine delt raises
08 (60)
08 (50)

Single arm cable curls
15 (90)
10 (90)
10 (90)
12 (90)

Rear delt flys
15 (100)
10 (120)

5.6 mile run

@Losiol pics are looking amazing bro!

 

[Losiol]

Sleep: 6h 30m
Morning fasted bw: 220.4

Good solid training day! Nasty pump will start increasing my strength to see how quickly I can regain it while not gaining any more scale weight.

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB Bench
15 (60)
12 (60)

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

Smith machine incline bench
04 (225) drop 06 (135)
06 (185)
05 (185) drop 05 (135)
05 (185)

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

Pec deck
08 (150)
06 (150)
07 (130)

Tricep straight bar push downs
12 (77)
10 (71)
10 (66)

Single arm push downs
06 (16.5)

DB lateral raises
15 (25)
12 (25) drop 08 (20)
10 (25) drop 07 (20)

Machine ab crunches
20 (135)
15 (135)
12 (135)

20 min pw cardio stairs lvl 6

 

[ballin2504]

Sleep: 7h
Morning fasted bw: 222.4

Hit an awesome arm day today! Really filling up nicely. Going to be eating as much as I can but try to maintain my current weight will be adjusting by what the scale will tell me!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (140)
10 (140)
07 (180)
06 (180)

Machine preacher curls
12 (90)
07 (90)
05 (90) drop 06 (45)
05 (70)
05 (70)

Seated DB incline curls
06 (35) drop 06 (25)
04 (35) drop 04 (25)
10 (25)

DB lateral raises
08 (35) drop 08 (25)
10 (25)
12 (25)

Straight bar push down
14 (71)
12 (71)
10 (66)

Single arm cable push downs
08 (16.5)
08 (16.5)

Machine delt raises
08 (60)
08 (50)

Single arm cable curls
15 (90)
10 (90)
10 (90)
12 (90)

Rear delt flys
15 (100)
10 (120)

5.6 mile run

5.6 mile run. That’s awesome!

 

[Npcclassicphysique champ]

Sleep: 6h 30m
Morning fasted bw: 220.4

Good solid training day! Nasty pump will start increasing my strength to see how quickly I can regain it while not gaining any more scale weight.

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB Bench
15 (60)
12 (60)

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

Smith machine incline bench
04 (225) drop 06 (135)
06 (185)
05 (185) drop 05 (135)
05 (185)

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

Pec deck
08 (150)
06 (150)
07 (130)

Tricep straight bar push downs
12 (77)
10 (71)
10 (66)

Single arm push downs
06 (16.5)

DB lateral raises
15 (25)
12 (25) drop 08 (20)
10 (25) drop 07 (20)

Machine ab crunches
20 (135)
15 (135)
12 (135)

20 min pw cardio stairs lvl 6

super thick level on the pec deck bro love this
@Losiol

 

[Losiol]

Sleep: 8h
Morning fasted bw: 218

Back Biceps

08 incline treadmill warm up

Pull ups
06
06

Barbell bent rows
09 (135)
11 (135)
06 (185)
05 (185) drop 05 (135)

Seated cable rows - narrow neutral grip
07 (187)
07 (187) + partials
04 (187) drop 04 (143)
05 (165)

Lat pull-down - Medium mag grip
08 (175)
07 (175)
06 (165)
07 (185)

Chest supported Tbar row
05 (115)
07 (90)
06 (90)

Machine preacher curls
08 (90) x3

DB incline curls
08 (30)
08 (30)

Single arm cable curls
07 (90)
08 (90)
10 (90)

Machine ab crunches
20 (135)
12 (135)
12 (135)

20 min pw cardio stairs lvl 6

 

[Npcclassicphysique champ]

Sleep: 8h
Morning fasted bw: 218

Back Biceps

08 incline treadmill warm up

Pull ups
06
06

Barbell bent rows
09 (135)
11 (135)
06 (185)
05 (185) drop 05 (135)

Seated cable rows - narrow neutral grip
07 (187)
07 (187) + partials
04 (187) drop 04 (143)
05 (165)

Lat pull-down - Medium mag grip
08 (175)
07 (175)
06 (165)
07 (185)

Chest supported Tbar row
05 (115)
07 (90)
06 (90)

Machine preacher curls
08 (90) x3

DB incline curls
08 (30)
08 (30)

Single arm cable curls
07 (90)
08 (90)
10 (90)

Machine ab crunches
20 (135)
12 (135)
12 (135)

20 min pw cardio stairs lvl 6

back biceps all fasted bro? @Losiol lets pump up more pull ups at least 4 sets

 

[stevesmi]

Oh I like to start my back day with pull-ups as well

 

[Mobster]

Sleep: 8h
Morning fasted bw: 218

Back Biceps

08 incline treadmill warm up

Pull ups
06
06

Barbell bent rows
09 (135)
11 (135)
06 (185)
05 (185) drop 05 (135)

Seated cable rows - narrow neutral grip
07 (187)
07 (187) + partials
04 (187) drop 04 (143)
05 (165)

Lat pull-down - Medium mag grip
08 (175)
07 (175)
06 (165)
07 (185)

Chest supported Tbar row
05 (115)
07 (90)
06 (90)

Machine preacher curls
08 (90) x3

DB incline curls
08 (30)
08 (30)

Single arm cable curls
07 (90)
08 (90)
10 (90)

Machine ab crunches
20 (135)
12 (135)
12 (135)

20 min pw cardio stairs lvl 6

Don't look at my back numbers lol Yours ARE decent though

 

[Quadsweep]

pec deck is one of the best. you can really hammer out some failure reps

 

[BodyMonster34]

bro we got gators in our ranch pond.

they don't eat you unless you mess with they eggs. real thing yo gotta watch for is snakes. you know what a cottonmouth is? those bite you then you in trouble.

 

[JasonPriest]

Good volume on this training. You hitting some nice core training too.

 

[Wootoom]

Finishing out, your workouts hitting your abs is smart.

 

[Vadim Fedorov]

post workout cardio is A+

keep up the good work

 

[2Thick]

Keep getting leaner and leaner.
The more you do, the more your muscles will look bigger.

 

[e2]

Definitely a lot of running but make sure you're shuffling out your shoes quite frequently.

They will get worn out and you could damage your legs and feet.

 

[Ulter]

You should seriously consider doing a 5k competition. They have them quite frequently, you can look up where races are

 

[chesty]

You don't need to sign up to do any of those running competitions.

Just show up and run and see what time you get against other people.

 

[ROIDDERS]

much respect man. you put in the volume and cardio.

 

[ceo]

bros all in with barbell bent rows.

and i like the lat pulldowns

 

[ballin2504]

Sleep: 8h
Morning fasted bw: 218

Back Biceps

08 incline treadmill warm up

Pull ups
06
06

Barbell bent rows
09 (135)
11 (135)
06 (185)
05 (185) drop 05 (135)

Seated cable rows - narrow neutral grip
07 (187)
07 (187) + partials
04 (187) drop 04 (143)
05 (165)

Lat pull-down - Medium mag grip
08 (175)
07 (175)
06 (165)
07 (185)

Chest supported Tbar row
05 (115)
07 (90)
06 (90)

Machine preacher curls
08 (90) x3

DB incline curls
08 (30)
08 (30)

Single arm cable curls
07 (90)
08 (90)
10 (90)

Machine ab crunches
20 (135)
12 (135)
12 (135)

20 min pw cardio stairs lvl 6

@Losiol that’s a good workout man. Nice job getting some cardio in before and after

 

[Losiol]

Been a busy few days, sorry for not posting. Here are the training sessions I’ve had!

Figured out my new maintenance calories, 3500 is where my weight stays stable. Strength is gradually increasing while maintaining my level of leanness.

Back Biceps

10 min incline treadmill warm up

Pull ups
08
06
06
08

Barbell bent rows
12 (135)
12 (135)
06 (185)
07 (185)
09 (135)

Seated cable rows
08 (187)
07 (187)
04 (187) drop 04 (143)
07 (165)

Lat pull-down - medium mag grip
07 (187)
06 (187)
07 (165)
05 (165)

Tbar chest supported
08 (90)
06 (90)

DB incline curls
12 (30)
10 (30)
07 (30)

Cable single arm curls
08 (100)
10 (90)
10 (90)

5.6 mile run


Chest Triceps Delts

10 min incline treadmill warm up

Barbell bench press
12 (135)
10 (185)
04 (225)
10 (185)
06 (185)

Barbell incline bench
12 (135)
04 (185) drop 04 (135)
06 (135)
07 (135)

Nautilus converging chest press
04 (180) drop 04 (140)
07 (140)
05 (140) drop 05 (90)
10 (90)

Chest flys
10 (43)
10 (37)
10 (37)
08 (37)
08 (33)

Tricep straight bar push downs
14 (77)
10 (71)
10 (71)

Tricep rope push downs
06 (38)
08 (38)

Tricep single arm push downs
07 (16.5)
06 (16.5)

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

Machine lateral raises
10 (50)
10 (50)

Machine ab crunches
20 (135)
12 (135)
10 (135)

10 min pw cardio stairs lvl 6


Legs

Barbell squats
12 (135)
12 (225)
10 (315)
08 (315)

Belt squats
12 (360)
12 (360)
10 (360)
08 (360)

Seated calve raises
12 (90)

Single leg hamstring curls
08 (40)
10 (40)
08 (40)
08 (40)

Seated leg extensions
12 (220)
10 (220)

 

[Losiol]

Sleep: shit
Morning fasted bw: 218.4

Quick Arm day. No cardio today maybe tmrw morning active rest day run, will see how I feel in the morning!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (90)
11 (140)
07 (180)
07 (180)

Pin loaded machine lateral raises
08 (60)
07 (50)

DB lateral raises
10 (20)
10 (20)

DB seated curls
12 (30)
12 (30)

Single arm cable curls
12 (100)
10 (100)
10 (110)
07 (120)

Tricep straight bar push downs
14 (71)
11 (77)
11 (71)

Single arm cable push downs
10 (11)
10 (16.5)

Rear delt flys
08 (120)
09 (120)

No cardio

 

[Npcclassicphysique champ]

Been a busy few days, sorry for not posting. Here are the training sessions I’ve had!

Figured out my new maintenance calories, 3500 is where my weight stays stable. Strength is gradually increasing while maintaining my level of leanness.

Back Biceps

10 min incline treadmill warm up

Pull ups
08
06
06
08

Barbell bent rows
12 (135)
12 (135)
06 (185)
07 (185)
09 (135)

Seated cable rows
08 (187)
07 (187)
04 (187) drop 04 (143)
07 (165)

Lat pull-down - medium mag grip
07 (187)
06 (187)
07 (165)
05 (165)

Tbar chest supported
08 (90)
06 (90)

DB incline curls
12 (30)
10 (30)
07 (30)

Cable single arm curls
08 (100)
10 (90)
10 (90)

5.6 mile run


Chest Triceps Delts

10 min incline treadmill warm up

Barbell bench press
12 (135)
10 (185)
04 (225)
10 (185)
06 (185)

Barbell incline bench
12 (135)
04 (185) drop 04 (135)
06 (135)
07 (135)

Nautilus converging chest press
04 (180) drop 04 (140)
07 (140)
05 (140) drop 05 (90)
10 (90)

Chest flys
10 (43)
10 (37)
10 (37)
08 (37)
08 (33)

Tricep straight bar push downs
14 (77)
10 (71)
10 (71)

Tricep rope push downs
06 (38)
08 (38)

Tricep single arm push downs
07 (16.5)
06 (16.5)

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

Machine lateral raises
10 (50)
10 (50)

Machine ab crunches
20 (135)
12 (135)
10 (135)

10 min pw cardio stairs lvl 6


Legs

Barbell squats
12 (135)
12 (225)
10 (315)
08 (315)

Belt squats
12 (360)
12 (360)
10 (360)
08 (360)

Seated calve raises
12 (90)

Single leg hamstring curls
08 (40)
10 (40)
08 (40)
08 (40)

Seated leg extensions
12 (220)
10 (220)

Sleep: shit
Morning fasted bw: 218.4

Quick Arm day. No cardio today maybe tmrw morning active rest day run, will see how I feel in the morning!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (90)
11 (140)
07 (180)
07 (180)

Pin loaded machine lateral raises
08 (60)
07 (50)

DB lateral raises
10 (20)
10 (20)

DB seated curls
12 (30)
12 (30)

Single arm cable curls
12 (100)
10 (100)
10 (110)
07 (120)

Tricep straight bar push downs
14 (71)
11 (77)
11 (71)

Single arm cable push downs
10 (11)
10 (16.5)

Rear delt flys
08 (120)
09 (120)

No cardio

your arms look thick bro @Losiol i noticed you not sleeping and busy
you ok personal life?

 

[25homes]

Nice job

 

[RoidRageWife]

What’s up @Losiol you ok?

 

[LevButlerov]

Sleep: shit
Morning fasted bw: 218.4

Quick Arm day. No cardio today maybe tmrw morning active rest day run, will see how I feel in the morning!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (90)
11 (140)
07 (180)
07 (180)

Pin loaded machine lateral raises
08 (60)
07 (50)

DB lateral raises
10 (20)
10 (20)

DB seated curls
12 (30)
12 (30)

Single arm cable curls
12 (100)
10 (100)
10 (110)
07 (120)

Tricep straight bar push downs
14 (71)
11 (77)
11 (71)

Single arm cable push downs
10 (11)
10 (16.5)

Rear delt flys
08 (120)
09 (120)

No cardio

What’s up @Losiol you ok?

Yes I'm worried too, @Losiol what happened?

 

[rodannis789]

Hey man its been a while you doing good?

 

[dominion7]

@Losiol what's going dude?? I just started perusing the logs. There are a lot of folks worried. I'll DM you as well.