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even bodymonster? haha i kid now he is gonna come after me
LevButlerov
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I keep forgetting, I will do better.
This afternoon’s training was pretty good.
The trainer had a very simple but deadly arm routine with some side delts thrown in.
I got in a half hour early and walked on the treadmill for 30 minutes.
We did a basic core routine to start,
Low planks with a forward reach, pushing a very light kettle bell straight out past my head, 5 times each side for shoulder mobility.
We did Things she called windshield wipers for lower core and obliques.
There were two other movements that I don’t know what to call.
The lift was about form and mobility
Dumbbell shoulder presses with just 20 lb dumbbells, 12 times very slow eccentric, supersetted with a mobility exercise with a Band. 4 times.
Dumbbell curls with 20 lbs dumbbells AMRAP
Super setted 4 times with lateral raises x 15 reps
Pushdown dropsets
Started at 80 dropped a plate at a time until i got to the 20. AMRAP the whole way down 2 times.
I didn’t know whether to laugh or cry
It was a total burn
The trainer had a very simple but deadly arm routine with some side delts thrown in.
I got in a half hour early and walked on the treadmill for 30 minutes.
We did a basic core routine to start,
Low planks with a forward reach, pushing a very light kettle bell straight out past my head, 5 times each side for shoulder mobility.
We did Things she called windshield wipers for lower core and obliques.
There were two other movements that I don’t know what to call.
The lift was about form and mobility
Dumbbell shoulder presses with just 20 lb dumbbells, 12 times very slow eccentric, supersetted with a mobility exercise with a Band. 4 times.
Dumbbell curls with 20 lbs dumbbells AMRAP
Super setted 4 times with lateral raises x 15 reps
Pushdown dropsets
Started at 80 dropped a plate at a time until i got to the 20. AMRAP the whole way down 2 times.
I didn’t know whether to laugh or cry
It was a total burn
LevButlerov
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Planks perfect with treadmill, well done today. @MarkNV
Thanks Lev!!
@MarkNV I would grab sweet potatoes bro.
Yes!!
yeah i'm going to get a neck shank lolBe careful, he will be ready with his shank!
Just depends on how far of a deficit you are in and if you are getting enough water intake protein intake and sleep for recovery in the end it will always suck brother just how it is.
100 percent on everything you just said.
My sleep just sucks, part of getting older I think, I am working on it though, I am working on being very intentional with my sleep. I lost the ability to fully sleep when I was in the service and throughout life it has hurt me. No devices at bedtime, no TV, just silence.
You are so right about the hydration, and the PROTEIN!! The hydration part is easy, I have a good mix of water and electrolytes. The protein can be tough when restricting calories but I manage, and the Tirzepatide bro, jesus, somedays it is just so hard to fucking eat,
but I am disciplined and force it.
Yesterday when I went to my training session, I received TWO compliments, one from a gym bro that I hadn’t seen in a while, he was
Amazed at how my arms have grown and tummy shrunk.
I wore a tank top into the gym, I am usually completely bulked up in sweats, and you can’t see what is happening under it all. The girl at the desk didn’t recognize me. It felt great
This is when you know its working. Keep at it @MarkNV
LevButlerov
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@MarkNV some days hard to sleep but the gym is the place to get the energy out.
Breakfast, perfect day, would be good if you switched to home made almond tortillas.
I
As soon as I am thru with the ones I spent money, I will try the home made ones@MarkNV some days hard to sleep but the gym is the place to get the energy out.
Breakfast, perfect day, would be good if you switched to home made almond tortillas.
@MarkNV great updates bro.........
Thanks brother! I am trying to keep everything I do simple and to the point. Simple log, simple food, simple and straightforward workouts.
LevButlerov
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All of a sudden I started getting a flag saying the file is too big. I made it smaller but i still get the flag
can you check the file size please broly @MarkNV
Friday trainer session
Today we did some leg work and core.
The first 15 minutes we did some easy core work, primarily focusing on stretching that glute. I learned something today…those tiny little exercises you see girls doing, off in the corners of the gym, are no fucking joke!!
From there we did some very light leg work and put that glute under some very light and controlled tension.
3 sets of 10 body weight squats really slow
3 sets single leg press with just the sled. 3/4 of a movement, nice and easy
3 sets x 12 to 15 LIGHT single leg extensions.
3 sets single leg seated hamstring curls
45 lbs on the healthy side.
15 lbs on the pulled glute side
A shit load of standing calf raises on a block and holding 45 lb plates.
I also got in early to do 30 minutes on treadmill. For a total of 1.5 hours of cardio today.
The glute feels good! It doesn’t feel like an injury anymore, it feels like a moderately sore muscle pull. A little Better every day
Today we did some leg work and core.
The first 15 minutes we did some easy core work, primarily focusing on stretching that glute. I learned something today…those tiny little exercises you see girls doing, off in the corners of the gym, are no fucking joke!!
From there we did some very light leg work and put that glute under some very light and controlled tension.
3 sets of 10 body weight squats really slow
3 sets single leg press with just the sled. 3/4 of a movement, nice and easy
3 sets x 12 to 15 LIGHT single leg extensions.
3 sets single leg seated hamstring curls
45 lbs on the healthy side.
15 lbs on the pulled glute side
A shit load of standing calf raises on a block and holding 45 lb plates.
I also got in early to do 30 minutes on treadmill. For a total of 1.5 hours of cardio today.
The glute feels good! It doesn’t feel like an injury anymore, it feels like a moderately sore muscle pull. A little Better every day
I wll mess with it later
Saturday Morning 0145
I have 16 days before my quarterly shoulder injection!! And boy oh boy I can feel every little thing!! Not enough to scare me away from a great morning grind!
But I did have to lighten it up to lessen the pain of the impingement.
Chest
Bench
135 x 2 x 12
185 x 1 x 10
205 x 1 x 8
135 x 1 x AMRAppP
Single arm dumbbell press
40 x 3 x AMRAP
hammer Strength Decline
50 lbs wach side 3 x 12
Cable crossovers light
3 x AMRAP
Tri’s
Pushdowns/kickbacks
50kg x 12-15. KB 10kg x 12
57.5kg x 10-12. KB 10kg x 12
65kg x 10-12. KB 10kg AMRAP
Rope pushdown/single arm reverse pushdown
32.5kg x 12. RPD 10kg x 12
Repeat
Repeat
Dip machine (a bit easier on the shoulder)
205 3 x AMRAP
45 minutes cardio
I have 16 days before my quarterly shoulder injection!! And boy oh boy I can feel every little thing!! Not enough to scare me away from a great morning grind!
But I did have to lighten it up to lessen the pain of the impingement.
Chest
Bench
135 x 2 x 12
185 x 1 x 10
205 x 1 x 8
135 x 1 x AMRAppP
Single arm dumbbell press
40 x 3 x AMRAP
hammer Strength Decline
50 lbs wach side 3 x 12
Cable crossovers light
3 x AMRAP
Tri’s
Pushdowns/kickbacks
50kg x 12-15. KB 10kg x 12
57.5kg x 10-12. KB 10kg x 12
65kg x 10-12. KB 10kg AMRAP
Rope pushdown/single arm reverse pushdown
32.5kg x 12. RPD 10kg x 12
Repeat
Repeat
Dip machine (a bit easier on the shoulder)
205 3 x AMRAP
45 minutes cardio
Looks and sound great. I like simple but good. Well done
Thank you brother!
nice and strong on the meal broly and training is hot up but the meal i see perfect can you swap the potatoes for sweet potatoes or yams next time? @MarkNV
@MarkNV i've never seen potatoes mixed with eggs like that
is there a name of that dish or did you just come up with it ?
I just came up with it. There is diced pork in there as well. I put a lid on it to kind of steam the eggs to help them along.
I sure can, I picked up both russet and sweet at the store
I have another container with a couple of lbs of ground beef that I use as well.
I will cook big pieces on the smoker and then eat off of that for a week. This time it was a big pork loin. Next time it might be a couple of tritip, or a pile of chicken.
Gotta switch it up.
thats the way broly
I must be hungry I saw Saturday as sausage lol
Sausage on Saturday is always good,
Sunday morning 0210
This was the worst workout I have had in a while. So tired and so flat, BUT. I still showed up, and I still got through it. It was a back and bi workout with some core and abs.
I am not going to log anything, other than I still got it done.
Tomorrow is a rest day….just cadio and sleep.
Have a great day everyone
This was the worst workout I have had in a while. So tired and so flat, BUT. I still showed up, and I still got through it. It was a back and bi workout with some core and abs.
I am not going to log anything, other than I still got it done.
Tomorrow is a rest day….just cadio and sleep.
Have a great day everyone
Thank you bro
Thank you!
@MarkNV good job on posting up this meal
its easy to do
its cheap
and its fast to prep.
plus you can make a big pan and save it for days
YES!!! Exactly!!!
Solid breakfast man. Nice and simple like you said.
bro that imporant. and should be east texas grassfed meat. ask your butcher for it
That would be ideal, but so damned expensive
@MarkNV solid breakky right here!!
Monday 0235 hours
I intended on a much needed rest day.
Yesterday I had a horrible flat lifeless lift.
I decided that I will do an hour of cardio this morning and then not lift today.
Will get good protein today and give the day a big chill pill.
I intended on a much needed rest day.
Yesterday I had a horrible flat lifeless lift.
I decided that I will do an hour of cardio this morning and then not lift today.
Will get good protein today and give the day a big chill pill.
EVO family love!
bro it expensive cause it the real stuff.
yea more people need to prep
bros that is good
@MarkNV that’s a good breakfast man
LevButlerov
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Thank you bro!
Today is a planned rest day, for protein for the week, I am smoking a 10 lbs pork shoulder, a butt cut.
I will do some core work later in the day, mow the lawn, eat some protein and chill,
I hope everyone has a great day!!!
It is starting to feel like it is time for a deload.
Let some things heal up a bit. I like deloading.
I like to feel where I have improved and where I need more work and getting that pump from intentionally lifting that lighter weight and getting ready for the next big assault!!
I will do some core work later in the day, mow the lawn, eat some protein and chill,
I hope everyone has a great day!!!
It is starting to feel like it is time for a deload.
Let some things heal up a bit. I like deloading.
I like to feel where I have improved and where I need more work and getting that pump from intentionally lifting that lighter weight and getting ready for the next big assault!!
@MarkNV diet looks on point man......
Thanks brother, I am trying to keep it as simple as I can.
LevButlerov
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@MarkNV I like smoked pork, haven't eaten it in a while (fish/chicken rice here lol)
Rest well and you need to put up some smoked pork shoulder pics.
I do have pics, but they are too big.@MarkNV I like smoked pork, haven't eaten it in a while (fish/chicken rice here lol)
Rest well and you need to put up some smoked pork shoulder pics.
Everything is all broke up in the freezer, with a little in the fridge
Simple is always the best in my experience for results
Hell yes!!Simple is always the best in my experience for results
Thanks brother
LevButlerov
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Wednesday afternoon trainer session
Chest and Tri’s
We approached this a bit differently today.
I have a cortisone injection for my shoulder coming up on the 7th, when I start getting close to an injection date, the previous one will be wearing off and everything hurts.
So we went light and methodical and leaned into the lighter weight with intense intention.
Incline dumbbells
35 lbs 3 x 20 slow slow on the eccentric
Cable crossover, went through this 3 times
bottom position
12.5kg x 15 slow
Middle position
22.5 kg x amrap
From high position
29.5 kg x 12 to 15
Repeat once
Tri’s
Skull crushers
Closed grip bench
Pull overs
50lb barbell ran through this 3 times doing AMRAP
Nice solid core workout and shoulder mobility movements with light band.
Getting old brings the past injuries up to the front, it is a constant battle, but so worth the fight!!
After breakfast I entered into a planned 24 hour fast. Water and electrolytes
Chest and Tri’s
We approached this a bit differently today.
I have a cortisone injection for my shoulder coming up on the 7th, when I start getting close to an injection date, the previous one will be wearing off and everything hurts.
So we went light and methodical and leaned into the lighter weight with intense intention.
Incline dumbbells
35 lbs 3 x 20 slow slow on the eccentric
Cable crossover, went through this 3 times
bottom position
12.5kg x 15 slow
Middle position
22.5 kg x amrap
From high position
29.5 kg x 12 to 15
Repeat once
Tri’s
Skull crushers
Closed grip bench
Pull overs
50lb barbell ran through this 3 times doing AMRAP
Nice solid core workout and shoulder mobility movements with light band.
Getting old brings the past injuries up to the front, it is a constant battle, but so worth the fight!!
After breakfast I entered into a planned 24 hour fast. Water and electrolytes
Thursday in the gym and on the treadmill at 0135 hours for 30 minutes
I have been gingerly working around some shit! I said fuck it this morning, it was basically a pull workout and so all my ailments were very quiet and I got after it
Back
Seated cable rows/Lat straight arm pushdowns….i guess that’s what you would call it
70lbs warm up 2 x 20
110 lbs x 12/ 40 lbs with pushdown
120 lbs X 10/ 30 lbs pushdown
130 lbs x 8/ 30 lbs pushdown
150 x 5
Neutral grip pull downs
40 kg warm up 2 x 15
70 kg x 12
80 kg x 10
90 kg x 6
100 kg x 4
Single arm dumbbell rows /farmers carry with one 45 lb plate offset
50 x 12/ carry 1 lap around weight room left arm
55 x 10/ carry 1 lap around weight room right arm
60 x 8
Curls
Standing dumbbell 20 lb x 14
25 lb x 12
30 lb x 10
35 lb x 8 barely
Straight bar Cable curls
30 kg x 10
35 kg x 8
49 kg x 4
Single arm preacher machine
40 lb x 12
45 lb x 10
50 lb x 8
Another 20 minutes on treadmill
Done!!
I have been gingerly working around some shit! I said fuck it this morning, it was basically a pull workout and so all my ailments were very quiet and I got after it
Back
Seated cable rows/Lat straight arm pushdowns….i guess that’s what you would call it
70lbs warm up 2 x 20
110 lbs x 12/ 40 lbs with pushdown
120 lbs X 10/ 30 lbs pushdown
130 lbs x 8/ 30 lbs pushdown
150 x 5
Neutral grip pull downs
40 kg warm up 2 x 15
70 kg x 12
80 kg x 10
90 kg x 6
100 kg x 4
Single arm dumbbell rows /farmers carry with one 45 lb plate offset
50 x 12/ carry 1 lap around weight room left arm
55 x 10/ carry 1 lap around weight room right arm
60 x 8
Curls
Standing dumbbell 20 lb x 14
25 lb x 12
30 lb x 10
35 lb x 8 barely
Straight bar Cable curls
30 kg x 10
35 kg x 8
49 kg x 4
Single arm preacher machine
40 lb x 12
45 lb x 10
50 lb x 8
Another 20 minutes on treadmill
Done!!
LevButlerov
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@MarkNV I'm checking your training, you're strong
very good volume, what is your dose of bpc tb now? you on yet?Food looks very clean I like the sweet potato switch, how do you feel?
I am only on TRT HGC and Tirz still.@MarkNV I'm checking your training, you're strong
Food looks very clean I like the sweet potato switch, how do you feel?
I probably should start BPC I have heard that will help heal some of my old injuries to a point.
Although I don’t know how to dose or how much bacto water to use for the proper dosage .
Here is a picture of part what I am going to be eating on for the next 5 days.
Ground chicken and some different peppers
If I zoom in, then the pic wont upload. It makes it bigger I guess
Attachments
LevButlerov
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You should start bpc157 250mcg ED and tb500 250mcg eod as well. @MarkNV
BUT with peptides you need to get USA made ones not from China, at your age you dont want to risk cancer.
Umbrella labs UsA made bpc get it from them, start ED pinning you'll see a huge difference
https://umbrellalabs.is/shop/peptides/peptide-vials/bpc-157-peptide-vials/
I feel good. I really do need to make sure my carb intake is adequate to power my lifts or else I go really flat!@MarkNV I'm checking your training, you're strong
Food looks very clean I like the sweet potato switch, how do you feel?
Do I pin the BPC in the area of whatever is injured?
LevButlerov
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Closest to injury as you can get, in your case delts would be easy with a slin pin. @MarkNV
I think I know what you mean
Brother man, getting old hurts!
My parents always told me that life was hard but they never prepared me for how much it was going hurt to get older!
LevButlerov
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Good on AM cardio. @MarkNV
post some food pics in our pic thread -
https://www.evolutionary.org/forums/threads/pic-of-the-day.105374/post-1775539
@MarkNV i think you are looking outstanding
single arm preacher machine and straight bar cable curls
20 minutes on treadmill is A+
Thank you Sir!!
Thank you Sir!!
@MarkNV Lots of good arm training on this. I'm sure you're going to be Sore as hell the next day. But a great way to go into the weekend.
Those preachers help keep your arms ready for shanking!!
I can feel it this morning. I love it
@MarkNV
bros not bad on this one
pushing and pulling some good weights
farmers carry one i should start doing again too
