Please Scroll Down to See Forums Below 
Thank you! You got the TRAPS!! Trapzilla!! Hell yes!!
Meanwhile all my meals are chicken lol. I make it taste bomb but if it was chicken breast chunks or breast, no way. I agree
Lunch
7 ounces of
logging lunch right now….here is your chicken!!
7 ounces Ground chicken breast yummmmy
1/4 cup mixed rice
1/4 cup diced peppers and onions
2 high fiber low carb taco tortillas
442 calories
53 grams protein
8.5 grams fat
34 grams carbs
24 grams fiber
rodannis789
suspended
Ayeee let's go chicken beef what else could one ask for
rodannis789
suspended
Keep dropping good shit bro
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Microdosing glp1 peptides it he best way, you get less sides and more long term benefits. @MarkNV
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
The lunch sounds tasty, next time please take a picture and upload with the description for the EVO family.
I absolutely will…..fact hereThe lunch sounds tasty, next time please take a picture and upload with the description for the EVO family.
Friday afternoon lift
Back and Bi’s
Single arm dumbbell rows
50 x 12
55x 12
60 x 8
65 x 6
Pull downs
100 x 20
120 x 15
160 x 4 to 6
180 x 4 to 6
Hmm I don’t know what you would
Call the third movement, but it was really good, it was Light weight and really good form
Bi’s
Cable rows
3 time Light weight burn out reps
Drop sets on the dumbbell rack
45 lbs down to 10 lbs
AMRAP on each one
We opened with core and some light cardio.
I did do cardio at 0230 hours yesterday
Back and Bi’s
Single arm dumbbell rows
50 x 12
55x 12
60 x 8
65 x 6
Pull downs
100 x 20
120 x 15
160 x 4 to 6
180 x 4 to 6
Hmm I don’t know what you would
Call the third movement, but it was really good, it was Light weight and really good form
Bi’s
Cable rows
3 time Light weight burn out reps
Drop sets on the dumbbell rack
45 lbs down to 10 lbs
AMRAP on each one
We opened with core and some light cardio.
I did do cardio at 0230 hours yesterday
Saturday morning 0230 hours
Shoulder day!
Smith rack presses
115 x 15
125 x 12
135 x 10
145 x 6 to 8
115 as many as possible
Upright rows supersettes with lateral raises light
Upright row 40 lbs barbell 40 x 12
Lateral raises 15 pounds x 15 to 20
Repeat 3 times
Dumbbell shrugs
50, 55, 60 lbs dumbells x 10 to 15
Rear delts on the cable
Cross over
25 lbs each side 10 to 15 each
4 times
Done and back to bed
Shoulder day!
Smith rack presses
115 x 15
125 x 12
135 x 10
145 x 6 to 8
115 as many as possible
Upright rows supersettes with lateral raises light
Upright row 40 lbs barbell 40 x 12
Lateral raises 15 pounds x 15 to 20
Repeat 3 times
Dumbbell shrugs
50, 55, 60 lbs dumbells x 10 to 15
Rear delts on the cable
Cross over
25 lbs each side 10 to 15 each
4 times
Done and back to bed
training i like your volume start adding more cardio as you go broly @MarkNV like i see pull downs but no planks for core
food you keeping it clean i like it
lets get some walnuts and more avocado in the mix
btw nice meal pics great share thank you
Thank you!! Cardio is coming back slowly, I pulled a glute and oh boy! It was intense BUT it is getting better everyday and cardio is making a comeback.
I will add planks, And Avocado and will definitely add some nuts!
Thank you so much for the input!!
you do a deep tissue massage on that glute?
I have! I do see a trainer and for the last 3 weeks, on session days, stretching it and slowly working it, is the first thing we do.
I been into a message therapist several times and everything is helping really nicely.
This was no joke….but I sure as hell didn’t miss any training days!! I can’t wait to get into full on leg workouts again.
you look great man on this training. its hardcore and its solid. very impressive work keep it up!
@MarkNV
I am going on a date tonight. Going to dinner is very difficult right now, but we gotta do what we gotta do.
I already know what I am getting…I checked out menu…
8 oz Salmon and asparagus and I won’t eat any of the bullshit they put on the table.
I will figure out calorie's and macros.
going out for the third time with a nice looking blond I met a couple of weeks ago and I’m more worried about the calories than I am about getting into her pants WTF!!!
I already know what I am getting…I checked out menu…
8 oz Salmon and asparagus and I won’t eat any of the bullshit they put on the table.
I will figure out calorie's and macros.
going out for the third time with a nice looking blond I met a couple of weeks ago and I’m more worried about the calories than I am about getting into her pants WTF!!!
Thank you Steve!! This log is already helping to keep me accountable!
So much great input, I appreciate it all.
I listened to you and @Mobster on your podcast this morning while in the gym, about the dangers of AI coaching and using it to develop cycles.
Good stuff!!
thanks, glad to see you find the podcast knowledgeable
Hell yes! It works out great because you guys post on the mornings I get into the gym early in the AM, I have learned a shitload.
In fact, you guys did one about NPP a WHILE back and I actually used your insights on NPP for my second cycle….Let the Nandrolone be the star, cut back the Test to 150 to 200 and run NPP at 300 and sealed it with a little proviron and some liver and kidney support! I did a use an AI and it was great!!
It felt good with little to no sides and it fucking rocked!
that is exactly what the podcast is all about. to be the best knowledge you will find!
Totally brother! I read and study and you guys are all about being safe and healthy and getting the results you want.
Thanks bro
@MarkNV This is some damn good training right here. smith rack presses are a great way to build some strength in the upper body. that is an early morning workout too!
@MarkNV As you look and really solid on this. I very impressed. Keep up the good work. this is solid iron training
@MarkNV bro dayum you wake up earlier then me to train. i usually wake up 3-4am
i like to start day with 100 situps
It is great hitting it early! Get in, get it done,
Gone!!
Too damn early lol
dumbbel shrugs is amazing. you won't go wrong with rear delts on the cable and cross over. i like the 25lbs on each side
@MarkNV
Brother, I keep telling myself the same thing “to fucking early!!”. But I love it, the gym is empty, it is peaceful while I am kicking the shit out of myself.
smith rack presses is a good one. i like how you are pushing up to 145 for reps. then doing a drop set. just be careful to warm up really good with those shoulders
You don't want to end up getting a tear.
@MarkNV
Oh yes, you are so right!
I warm up with bands and get some good blood flow before I touch a plate
Thank you!
mobility work also important. stretching. don't wear down your shoulders
Meals are looking great.
Thank you Bro!!
@MarkNV awesome work bro! Mad discipline!
Thank you brother!!
Thank you
go to amazon buy an infrared lamp and warm the are you'll see a difference @MarkNV
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
The infrared lamp @Npcclassicphysique champ is referring to can be applied locally to the site, you'll see a lot of relief @MarkNV
how is your day today? training food?
It was a really great day, took a recovery day and relaxed. It was needed.
I fasted until early evening and then broke the fast with some good protein. I kept it a very low key day in all aspects. Felt great.
Rest day was great.
Back on the horse this morning. I didn’t want to get up, but I did and I showed up
Gym 0225 hours
Chest and Tri’s
Incline bench
135 2 x 15
225 x 4
205 x 8
185 2 x 10
Drop to 135 x AMRAP
Flat bench Dumbell
50 lbs 3 x 10 to 12
Machine flat bench
145 lbs 3 x 12
Cable crossovers
22.5 kg x AMRAP. 3 times
Straight bar push downs
145 x 12
155 x 12 3 times
Drop weight in half AMRAP
Kickbacks 25lbs supersetted with single arm reverse push downs at 25 lns
3 sets AMRAP
Close fisted bench
135 x 4 x 10 to 12
3 sets 60 sec planks
Stretching and ab work
35 minutes cardio.
Done and back home to sleep
Back on the horse this morning. I didn’t want to get up, but I did and I showed up
Gym 0225 hours
Chest and Tri’s
Incline bench
135 2 x 15
225 x 4
205 x 8
185 2 x 10
Drop to 135 x AMRAP
Flat bench Dumbell
50 lbs 3 x 10 to 12
Machine flat bench
145 lbs 3 x 12
Cable crossovers
22.5 kg x AMRAP. 3 times
Straight bar push downs
145 x 12
155 x 12 3 times
Drop weight in half AMRAP
Kickbacks 25lbs supersetted with single arm reverse push downs at 25 lns
3 sets AMRAP
Close fisted bench
135 x 4 x 10 to 12
3 sets 60 sec planks
Stretching and ab work
35 minutes cardio.
Done and back home to sleep
bro you an EVO champ
bros some people got the genetics for that
Nicely done with the upright row
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Thank you Lev, yes the diet is going good, I am nowhere having diet fatigue, I have endurance. I started getting some cardio in again at the end of last week, just easy treadmill and then stretching and it is slowly feeling better.
In a couple of months I will come up with a strategy for Dedieting. This has been intense.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
It's a long process right.
Give it time @MarkNV A pic would be nice if you remember. I would like ham to change to steak, possible?
Are you listening to the podcast?
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z
Such a long process. Patience is a virtue, at least that is what I hear.It's a long process right.
A pic would be nice if you remember. I would like ham to change to steak, possible?
Are you listening to the podcast?
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z
Steak Maybe possible. I had a hambone left from Easter that I had to get out of the freezer to make room for the beef and chicken I bought at costco.
Tuesday morning
0155 in the gym
I slammed another shoulder say in. They need help
First movement was a triple superset
Barbell WIDE grip up right rows 40
Lbs barbell
Lateral raises just 15 lbs
Dumbell presses 25
Each one 15 times x5
Bent over chest supported shrugs.
I put 25 lb plates on an easy curl bar and used an incline bench to lean on, gripped the curl bar by the plates
4x15
Rear delts on cable cross over
25 lns each side
4x15
Dumbell shrugs
55, 60, 65
Each one 15 times
I ended with light burnouts doing smith machine shoulder presses.
Cardio will be this afternoon, I have a date to go hiking….I may not be posting dinner boys!!
0155 in the gym
I slammed another shoulder say in. They need help
First movement was a triple superset
Barbell WIDE grip up right rows 40
Lbs barbell
Lateral raises just 15 lbs
Dumbell presses 25
Each one 15 times x5
Bent over chest supported shrugs.
I put 25 lb plates on an easy curl bar and used an incline bench to lean on, gripped the curl bar by the plates
4x15
Rear delts on cable cross over
25 lns each side
4x15
Dumbell shrugs
55, 60, 65
Each one 15 times
I ended with light burnouts doing smith machine shoulder presses.
Cardio will be this afternoon, I have a date to go hiking….I may not be posting dinner boys!!
bros yeah but keep working on your weaknesses
@MarkNV Good updates bro......
Thank you!!
@MarkNV nice train man. A lot of good exercises
Thank you bro. It is a burner for sure.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Red meat will help a lot, specifically steak.
@MarkNV good shoulder day, dumbbell presses, just 25 reps total?
and the cardio, you should always do pre and post training cardio even if you have later cardio planned. Minimum 10 min pre and 10min post, but 15/15 better.
This is a solo protein shake? I would add something to it like walnuts.
@MarkNV don't let bigfoot get you on that hike!
Nice workout. Just make sure you're not over training, your shoulders.
Thank you! I might have kinda squeezed them in for an extra lift this week.
Sometimes it is hard to lay off, even though you know you should
@MarkNV burnouts are a great finisher! Good luck on that date hopefully you get some extra cardio in!!!
5 to 2 in the morning... oof
Best advice frank zane gave me when he came on my podcast was he doesn’t understand why people train shoulders so much
we want to hear more about this date! you got me curious. how did it go? i hope it wasn't a first date hiking lol @MarkNV
I can’t even begin to argue! I know that every single compound movement for chest or back will totally build your shoulders. OMG I am always thinking about this!! It is a mental block for me to let some things go, if I don’t work them hard all the time, my brain will tell me that I am being lazy. My brain also tells me to realize that for some things, less is definitely more.
Thank you for reminding me, train smarter!!!
She is awesome, started hanging out with her about a month ago, she accepts my gym dedication and totally supports the work I am
doing.
The hike was great! Lots of little side trails to explore!!
that is good. never a good idea to take a girl on a hike in the woods on a first date especially if she watches a lot of murder mysteries lol
Wednesday 0235 in the gym!
45 minutes fasted cardio.
Trainer appt at 1500 hours today
Will get in another 30 minutes of cardio before the session.
Back, bi’s and core with the trainer today
And attached picture is what my protein will be for the next several days…..Lev keeps telling me “Want to see more steak!”
Well there you go Lev, will smoked brisket work??
45 minutes fasted cardio.
Trainer appt at 1500 hours today
Will get in another 30 minutes of cardio before the session.
Back, bi’s and core with the trainer today
And attached picture is what my protein will be for the next several days…..Lev keeps telling me “Want to see more steak!”
Well there you go Lev, will smoked brisket work??
Attachments
That made me laugh!!
@MarkNV that is a good solid workout you put together
where did you end up hiking? is it like a lake trail or like in the woods?
@MarkNV bro the shrugs make the man. need a big neck to survive shanking while in prison.. if got a small neck won't last long
yeah the problem is the shoulders can't handle over training like the abs or calves for example. so they will tear and you will develop holes in your shoulders an then inflammation. i blew out my right shoulder in my mid 30's so i know all about it. those military and inclines are a killer on that joint
I already have an impingement issue and arthritis in one of them….Okay, I will revaluate how I do them.
bent over chest supported shrugs.
cardio this afternoon is on point. you gotta love this training. glad your date went well as well
@MarkNV
Thanks brother
@MarkNV bros this is a solid workout. those shrugs are pretty strong. 15x each set is no joke
bros yeah seems like traps heal up quick
bro i shank hundredsyou are killing me brother
Friday afternoon lift
Back, Bi’s and core
Machine assisted chin ups 115 lbs
3 x 8
Pulldowns super setted with single arm rows
Pulldowns 120lbs 3x9, dumbbell rows 50 x 8
Seated cable rows 100 lbs super setted with easy bar curls 50 lbs 3 x 8
Cable curls burn out drop sets started at 40lbs drop setted down to zero!! BURNT!!!
Done!!!
1 hour of cardio
Back, Bi’s and core
Machine assisted chin ups 115 lbs
3 x 8
Pulldowns super setted with single arm rows
Pulldowns 120lbs 3x9, dumbbell rows 50 x 8
Seated cable rows 100 lbs super setted with easy bar curls 50 lbs 3 x 8
Cable curls burn out drop sets started at 40lbs drop setted down to zero!! BURNT!!!
Done!!!
1 hour of cardio
