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Approved Log Fat loss cycle Log

MarkNV said:
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!!
Click to expand...
@MarkNV i love this job you are doing
the treadmill looks great
straight bar cable curls work the inside of the biceps
 
MarkNV said:
Friday lunch preworkout meal
2 eggs
7oz ground chicken
.25 cup diced peppers and onions
7 oz diced russet potatoes

558 calories
61.5 g protein
40.1 g carbs
4.6 fiber
13.5 fat
Click to expand...
good meal broly i like your level Mark
 
MarkNV said:
Those preachers help keep your arms ready for shanking!!
Click to expand...
bro you need to hit them more so you don't get your shanking you past due for lol
 
So today with the trainer, first 20 minutes, core work and movements that really stretched that glute out, it is healing great.
We also did some shoulder mobility stuff
Leg presses with just the sled, it felt good to push again.
Body weight squats and lunges….about 60% of the movement.
Next week, I will be adding weight to my leg workouts again. It won’t be long until I am hard at it again.

We then did some shoulder movements, really light on the lateral raises.
Wide grip chest supported shrugs
Dumbbell shrugs
Abs and called it a day.
I got a total of an hour and a half of cardio

Can’t wait for tomorrow!!
 
Saturday morning 0145 hours
Easy chest day
Shoulder hurts, using hammer strength machines for my big compound movements

Hammer strength incline
40 lbs each side x 12
45 lbs each side x 12
50 lbs each side x 10
55 lbs each side x 10

Hammer Strength falt
50 lbs each side x 12
55 lbs each side x 12
60 lbs each side x 10 to 12
65 lbs each side x 10 to 12

Cable crossovers go thru this twice
Low position 7.5 kg x 15
Middle position 17.5 kg x 12
High position (Push Fly) 27.5 kg x 10 to 12

Tri’s
Rope pushdown 25kg x 10
Rope pushdown 30kg x 10
Rope pushdown 30kg x 10

Straight bar pushdown
42.5 kg 3 x 15

Dumbbell kick backs
25lb x 3 x 10 to 12
 
MarkNV said:
Thank you! I am working hard on my arms, I am fighting genetics, it is a hard fight, but I will win
Click to expand...
i think you have good genetics. most of us are bottom 99.9% genetics compared to Mr. O's
 
Saturday breakfast
Same ol stuff, different day
1 cup sweet potato
2 eggs
7 oz ground chicken
1/4 cup diced peppers

464 calories
58 g protein
23 g net carbs
4 g fiber
14 g fat
RoySimpson said:
@MarkNV solid brekky right here bro!
Click to expand...
hell yes!!
 

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MarkNV said:
So today with the trainer, first 20 minutes, core work and movements that really stretched that glute out, it is healing great.
We also did some shoulder mobility stuff
Leg presses with just the sled, it felt good to push again.
Body weight squats and lunges….about 60% of the movement.
Next week, I will be adding weight to my leg workouts again. It won’t be long until I am hard at it again.

We then did some shoulder movements, really light on the lateral raises.
Wide grip chest supported shrugs
Dumbbell shrugs
Abs and called it a day.
I got a total of an hour and a half of cardio

Can’t wait for tomorrow!!
Click to expand...

MarkNV said:
Saturday morning 0145 hours
Easy chest day
Shoulder hurts, using hammer strength machines for my big compound movements

Hammer strength incline
40 lbs each side x 12
45 lbs each side x 12
50 lbs each side x 10
55 lbs each side x 10

Hammer Strength falt
50 lbs each side x 12
55 lbs each side x 12
60 lbs each side x 10 to 12
65 lbs each side x 10 to 12

Cable crossovers go thru this twice
Low position 7.5 kg x 15
Middle position 17.5 kg x 12
High position (Push Fly) 27.5 kg x 10 to 12

Tri’s
Rope pushdown 25kg x 10
Rope pushdown 30kg x 10
Rope pushdown 30kg x 10

Straight bar pushdown
42.5 kg 3 x 15

Dumbbell kick backs
25lb x 3 x 10 to 12
Click to expand...

MarkNV said:
Saturday breakfast
Same ol stuff, different day
1 cup sweet potato
2 eggs
7 oz ground chicken
1/4 cup diced peppers

464 calories
58 g protein
23 g net carbs
4 g fiber
14 g fat

hell yes!!
Click to expand...
best part is your food pic broly love the look of it pro @MarkNV
noticed a good pump on the chest day, you can do dips or cant?
 
Npcclassicphysique champ said:
best part is your food pic broly love the look of it pro @MarkNV
noticed a good pump on the chest day, you can do dips or cant?
Click to expand...
Can’t do a dip….at the moment. Will be able start knocking them out real soon. Cortisone in the shoulder on the 7th
 
MarkNV said:
Saturday dinner. RIBS! I don’t know the calories, the protein, the fat. I don’t care,
They were fucking flaming
The end
Click to expand...
@MarkNV good food bro........
 
MarkNV said:
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!!
Click to expand...
@MarkNV that’s a quality workout man. Way to get a good one in
 
MarkNV said:
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!!
Click to expand...
U crushed that cardio work
 
MarkNV said:
Off day
Monday breakfast
3 eggs
7 oz ground chicken
1/4 peppers and onion
1 cup sweet potato
546 Calories
64 g protein
26 carbs
19 fat

Some ol breakfast!! Simple and productive
Click to expand...
I look forward to your quality meals always :D @MarkNV
 
MarkNV said:
On one of my rest days I will eat once and then fast until the next morning.
It makes cardio in the early AM feel incredible and light, but the lift is always weak 😂😂
Click to expand...
Thats a perfect OMAD day for you :D
 
MarkNV said:
I Really dropped off this week. I needed rest, although I feel guilty for taking that rest. I will be back tomorrow for a stiff as hell Back, Bi and core morning.
I am excited and the rest has made me feel really good.
Click to expand...
Get rest some weeks you need to deload, consider this a deload week. @MarkNV
 
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
@MarkNV Solid session, I like it all.
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
Back in the gym and strong as ever. :D @MarkNV deload to reload HARDCORE it up.
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
How did you feel after the rest?
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
straight bar curls and dumbbell curls are always fun @MarkNV you went in at 2am? damn that is super early
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
bro that why i like to train in barn gym. it quiet too. @MarkNV only thing noisy is bats and barn owl screeching
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
@MarkNV bros that is some dedication training that early wow. i've seen a few dudes who like to train early in AM too. i think many have hard time sleeping
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
4 days of rest means you are going to be fresh. @MarkNV you probably noticed some of the exercises moved better. good job on this!
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
i like the dumbbell curls you are doing @MarkNV 20, 25, and 30 pounds X15 reps. that is solid. nothing too crazy and well done
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
so you were lifting at 2AM or you saying you lifted for 2 hours? @MarkNV either way that is some crazy good heart. this iron training is impressive
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
@MarkNV quiet days are some of the best days!
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
@MarkNV bet ya felt good after 4 days off. Sometimes that’s just what we need.
 
MarkNV said:
After 4 days of total rest I went into the gym.
0215 hours.
It was quiet and perfect for this workout.
I did some core to warm up and 25 minutes on the treadmill.
I lifted for Back and Bi’s
I went light with an average rep of 15
I should have went a bit lighter, treating my lifts like a deload to be able to reload!!
I will lift like this for two weeks

Seated cable rows/straight arm lat push downs
90 lbs/30 lbs 3 x 15
Neutral grip pulldowns
60 kgs 3 x 15
Single arm dumbbell rows
45 lbs 3 x 15

Straight bar cable curls
27.5 kgs 3 x 15

Dumbbell curls
20 lbs x 15
25 lbs x 15
30 lbs x 15

Cable Rope hammer curls
I just set the weight
3 x to failure
Click to expand...
Good work
 
MarkNV said:
Got my shoulder injection today. I won’t be doing any upper body for the next 4 days. It will be cardio and legs. The Pull I had is all but healed, I am ready to get back to the hard grind.
I have more fat to lose and lean to grow!!
I will start logging workouts again on Friday
Click to expand...
Just cardio and legs are fine, dont worry :D
 
Breakfast 1130 hours
6 oz tritip
1.5 cups sweet potato
3 eggs
fiber tortila

761 calories
63 g protein
38 g carbs
35 g fat

Lift is at 1530 hours
Will complete another 30 minutes of cardio
Already have completed an hour
I will log our workout after we are done
Back and Bi’s core and Tri’s today
I have no idea what form of torture she (trainer) has in mind today.
Body Monster!!! I keep telling her that i am going to stick my shank in her!! Hahahahaha

Food is always as simple as it can be
 

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MarkNV said:
Here we go!!
0123 hours, heading into the gym for cardio and will be with the trainer this afternoon at 1530 hours for core, Back and Bi’s!!
The shoulder took the injection well and I am fucking ready!!! I will log workout and food today!!
LETS FUCKING GO!!
Click to expand...

MarkNV said:
Breakfast 1130 hours
6 oz tritip
1.5 cups sweet potato
3 eggs
fiber tortila

761 calories
63 g protein
38 g carbs
35 g fat

Lift is at 1530 hours
Will complete another 30 minutes of cardio
Already have completed an hour
I will log our workout after we are done
Back and Bi’s core and Tri’s today
I have no idea what form of torture she (trainer) has in mind today.
Body Monster!!! I keep telling her that i am going to stick my shank in her!! Hahahahaha

Food is always as simple as it can be
Click to expand...
you're back big fooding @MarkNV push again
 
MarkNV said:
Breakfast 1130 hours
6 oz tritip
1.5 cups sweet potato
3 eggs
fiber tortila

761 calories
63 g protein
38 g carbs
35 g fat

Lift is at 1530 hours
Will complete another 30 minutes of cardio
Already have completed an hour
I will log our workout after we are done
Back and Bi’s core and Tri’s today
I have no idea what form of torture she (trainer) has in mind today.
Body Monster!!! I keep telling her that i am going to stick my shank in her!! Hahahahaha

Food is always as simple as it can be
Click to expand...
wow that is an interesting looking meal right there. throwing in some goodies in the pan and going for it @MarkNV nice one!
 
MarkNV said:
Breakfast 1130 hours
6 oz tritip
1.5 cups sweet potato
3 eggs
fiber tortila

761 calories
63 g protein
38 g carbs
35 g fat

Lift is at 1530 hours
Will complete another 30 minutes of cardio
Already have completed an hour
I will log our workout after we are done
Back and Bi’s core and Tri’s today
I have no idea what form of torture she (trainer) has in mind today.
Body Monster!!! I keep telling her that i am going to stick my shank in her!! Hahahahaha

Food is always as simple as it can be
Click to expand...
@MarkNV bro no dont shank trainer lol. but that cool you have female trainer. that interesting
 
MarkNV said:
Breakfast 1130 hours
6 oz tritip
1.5 cups sweet potato
3 eggs
fiber tortila

761 calories
63 g protein
38 g carbs
35 g fat

Lift is at 1530 hours
Will complete another 30 minutes of cardio
Already have completed an hour
I will log our workout after we are done
Back and Bi’s core and Tri’s today
I have no idea what form of torture she (trainer) has in mind today.
Body Monster!!! I keep telling her that i am going to stick my shank in her!! Hahahahaha

Food is always as simple as it can be
Click to expand...
let us know how to the workout goes! seems like a good trainer you have. very exciting @MarkNV
 
MarkNV said:
Breakfast 1130 hours
6 oz tritip
1.5 cups sweet potato
3 eggs
fiber tortila

761 calories
63 g protein
38 g carbs
35 g fat

Lift is at 1530 hours
Will complete another 30 minutes of cardio
Already have completed an hour
I will log our workout after we are done
Back and Bi’s core and Tri’s today
I have no idea what form of torture she (trainer) has in mind today.
Body Monster!!! I keep telling her that i am going to stick my shank in her!! Hahahahaha

Food is always as simple as it can be
Click to expand...
@MarkNV that is one hell of a meal right here. looks like a nice carb mix. i like it a lot
 
MarkNV said:
Breakfast 1130 hours
6 oz tritip
1.5 cups sweet potato
3 eggs
fiber tortila

761 calories
63 g protein
38 g carbs
35 g fat

Lift is at 1530 hours
Will complete another 30 minutes of cardio
Already have completed an hour
I will log our workout after we are done
Back and Bi’s core and Tri’s today
I have no idea what form of torture she (trainer) has in mind today.
Body Monster!!! I keep telling her that i am going to stick my shank in her!! Hahahahaha

Food is always as simple as it can be
Click to expand...
@MarkNV looking really good on the food. big calorie meal right there. good protein and potato is a good one too
 
MarkNV said:
Breakfast 1130 hours
6 oz tritip
1.5 cups sweet potato
3 eggs
fiber tortila

761 calories
63 g protein
38 g carbs
35 g fat

Lift is at 1530 hours
Will complete another 30 minutes of cardio
Already have completed an hour
I will log our workout after we are done
Back and Bi’s core and Tri’s today
I have no idea what form of torture she (trainer) has in mind today.
Body Monster!!! I keep telling her that i am going to stick my shank in her!! Hahahahaha

Food is always as simple as it can be
Click to expand...
bros @MarkNV looking good on this. Thanks for taking the time to post the food picture. I got a lot of love for this.
 
Okay, here we go…
Started with 25 minutes on treadmill, core and some great warm up

Chest supported Single arm cable pulls/rear delt flies x 3 x 12
Cable pull 30kg x 12/ rear delt flies 6 lbs x 15
3 times

Neutral Close grip pull downs/straight arm lat push downs
Pulldowns 50kg x 12/lat push downs Medium Band x 15
Pull downs 60 kg x 12/ repeat the pushdowns
Pull downs 70 kg x 12/ repeat the pushdowns

Light dumbell curls/hammer curls x
Dumbbell curls just 15 lbs x 3 x 20/hammer curls x 15

Simple and done

The shoulder felt great on the single arm cable pulls. It felt good to be stretched out.
Everything today was slow and methodical with a hella burn!
Doing light chest and tri’s in the morning. That will be the true test to see how the injection went.
 
MarkNV said:
Breakfast 1130 hours
6 oz tritip
1.5 cups sweet potato
3 eggs
fiber tortila

761 calories
63 g protein
38 g carbs
35 g fat

Lift is at 1530 hours
Will complete another 30 minutes of cardio
Already have completed an hour
I will log our workout after we are done
Back and Bi’s core and Tri’s today
I have no idea what form of torture she (trainer) has in mind today.
Body Monster!!! I keep telling her that i am going to stick my shank in her!! Hahahahaha

Food is always as simple as it can be
Click to expand...
What's that?
 
0150 hours
Light chest
Smith machine incline
135 x 2 x 12
185 x 2 x 10
135 x 15

Hammer strength flat bench
60 lbs each side x 3 x 12-15

Cable crossover
40kg x 3 x 15

Tri’s
Rope pushdown/kickbacks
30kg x 3 x15/ 7.5kg x3 x 15

Straight bar pushdown
42.4kg x 12
50kg x 10-12
57.5kg 10x12

Dip machine
190lbs x 3 x 15

Skull crushers
40lb barbell 3 x 15

There we go, simple and light, shoulder responded well and form was strong slow and methodical
 
MarkNV said:
Breakfast 1130 hours
6 oz tritip
1.5 cups sweet potato
3 eggs
fiber tortila

761 calories
63 g protein
38 g carbs
35 g fat

Lift is at 1530 hours
Will complete another 30 minutes of cardio
Already have completed an hour
I will log our workout after we are done
Back and Bi’s core and Tri’s today
I have no idea what form of torture she (trainer) has in mind today.
Body Monster!!! I keep telling her that i am going to stick my shank in her!! Hahahahaha

Food is always as simple as it can be
Click to expand...
@MarkNV solid meal right here! Macros are on point!
 
MarkNV said:
Okay, here we go…
Started with 25 minutes on treadmill, core and some great warm up

Chest supported Single arm cable pulls/rear delt flies x 3 x 12
Cable pull 30kg x 12/ rear delt flies 6 lbs x 15
3 times

Neutral Close grip pull downs/straight arm lat push downs
Pulldowns 50kg x 12/lat push downs Medium Band x 15
Pull downs 60 kg x 12/ repeat the pushdowns
Pull downs 70 kg x 12/ repeat the pushdowns

Light dumbell curls/hammer curls x
Dumbbell curls just 15 lbs x 3 x 20/hammer curls x 15

Simple and done

The shoulder felt great on the single arm cable pulls. It felt good to be stretched out.
Everything today was slow and methodical with a hella burn!
Doing light chest and tri’s in the morning. That will be the true test to see how the injection went.
Click to expand...

MarkNV said:
0150 hours
Light chest
Smith machine incline
135 x 2 x 12
185 x 2 x 10
135 x 15

Hammer strength flat bench
60 lbs each side x 3 x 12-15

Cable crossover
40kg x 3 x 15

Tri’s
Rope pushdown/kickbacks
30kg x 3 x15/ 7.5kg x3 x 15

Straight bar pushdown
42.4kg x 12
50kg x 10-12
57.5kg 10x12

Dip machine
190lbs x 3 x 15

Skull crushers
40lb barbell 3 x 15

There we go, simple and light, shoulder responded well and form was strong slow and methodical
Click to expand...

MarkNV said:
Saturday morning breakfast
Another same ol same ol
Sweet potato
3 eggs
5 ounces ground chicken
2 homemade soft taco tortillas with psyllium husk.

671 calories
64 g protein
38 carbs
25 g fat
40 g fiber
Click to expand...
@MarkNV you are crushing the training broly ;) and the food i love that brekky as aussie call it
 
Dinner

6oz 95/5 ground beef
1/4 cup chopped peppers and onions
1/4 rice mix
2 finer taco tortillas
Salsa

This will last 4 days or so. I also have 3 lbs of ground chicken cooked up to alternate with

546 calories
66 g protein
25.2 g carbs
17.4 grams fat
34 g fiber
 

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MarkNV said:
Dinner

6oz 95/5 ground beef
1/4 cup chopped peppers and onions
1/4 rice mix
2 finer taco tortillas
Salsa

This will last 4 days or so. I also have 3 lbs of ground chicken cooked up to alternate with

546 calories
66 g protein
25.2 g carbs
17.4 grams fat
34 g fiber
Click to expand...
high protein clean out ;)
 
MarkNV said:
Breakfast 1130 hours
6 oz tritip
1.5 cups sweet potato
3 eggs
fiber tortila

761 calories
63 g protein
38 g carbs
35 g fat

Lift is at 1530 hours
Will complete another 30 minutes of cardio
Already have completed an hour
I will log our workout after we are done
Back and Bi’s core and Tri’s today
I have no idea what form of torture she (trainer) has in mind today.
Body Monster!!! I keep telling her that i am going to stick my shank in her!! Hahahahaha

Food is always as simple as it can be
Click to expand...
@MarkNV don’t listen to body monster lol he gives some wild advice lol
 
0145 hours
I am changing my shoulder routine

I get enough front delts from the compound movements I do with chest and back. I
Need to stop overtraining them.
@stevesmi suggested I do this a little while ago and I am taking his advice

So lateral delts and rear delts and traps is where my focus will be with shoulders.

Rear delt cable pulls
Light 7.5 kg x 3 x 15

Lateral raises light
5lb barbell 3 x 20

Upright row wide grips
40lb barbell 3 x 15

Dumbbell shrugs
50lbs 3 x 12

Single leg leg presses
Light light 3 x 15

Single leg extensions
40lbs 3 x amrap

Seated Calve raises
45 lbs plate
3 x 15

45 cardio

Done
 
MarkNV said:
0145 hours
I am changing my shoulder routine

I get enough front delts from the compound movements I do with chest and back. I
Need to stop overtraining them.
@stevesmi suggested I do this a little while ago and I am taking his advice

So lateral delts and rear delts and traps is where my focus will be with shoulders.

Rear delt cable pulls
Light 7.5 kg x 3 x 15

Lateral raises light
5lb barbell 3 x 20

Upright row wide grips
40lb barbell 3 x 15

Dumbbell shrugs
50lbs 3 x 12

Single leg leg presses
Light light 3 x 15

Single leg extensions
40lbs 3 x amrap

Seated Calve raises
45 lbs plate
3 x 15

45 cardio

Done
Click to expand...
Cardio is good, thats what I want to see.
MarkNV said:
3 eggs
1 cup sweet potato
7 oz ground chicken breast
1 tortilla

644 calories
74 g protein
27 carbs
28 g fiber
Click to expand...

MarkNV said:
Lunch
3 eggs
7 oz 95/5 ground beef
1/2 cup mixed rice

772 calories
78 g protein
42.4 g carbs

Simple simple and packed
Click to expand...
your meals are very steady in the morning, but I would try to cut carbs on your 1st meal to under 40-50 always. @MarkNV
 
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