Approved Log Fat loss cycle Log

[MarkNV]

Tuesday morning lift 0245
Back and Bi’s cardio

30 min of treadmill

Back
Seated chest supported one arm cable pulls
20 kg x 15
30 kg x15
35 kg x 2 x 10 to 12

Closed reverse grip pulldowns(for lats and bi’s) super setted with sreaight arm lat push downs with medium band
50kg x 15/pushdown x 15
60kg x 15/pushdown amrap
70kg 2 x 12 to 15/pushdown amrap

Medium wide neutral grip pulldowns
60kg x 12 to 15
70kg x 10 to 12
80kg 2 x 10 to 12
50kg amrap

Wide dumbbell curls supersetted with hammer curls
20lbs x 3 x 12 to 15 each wide dumbbell curls straight to hammer curls

Straight bar cable curls
30kg x 12 to 15
35.5kg x 12
40 kg x 2 x 12

Concentration dumbbell curls
20 x 12
25 x 10
30 x 8
15 amrap

Amrap 40lb dumbell…i got 5

Done!!

I am down to 249.2.
24 lbs to go and I am going to start a clean dry bulk. And I am getting fucking antsy to start.
I am already looking at what I have in the bathroom drawer for the cycle. I need to have some fucking patience.
I am doing my best to follow Mobsters and Steve’s advice on their podcasts, about paying your dues and getting in shape first and losing the fat. I have not been patient in the past and great as it worked out, it could have been WAY better if I had been a little more patient.
I just had a physical and my bloods were great, at the 300mg week test c, my test level was sitting at 1450 and my E2 was at 60. The ratio is good but I can feel the e2 a little bit, everthing is working but the libido could be just a bit stronger. My AI is .75mg Anastrozole once a week, I am thinking of adding in 25 mg proviron ED while I am doing the 300 mg test. Any thoughts?

 

[stevesmi]

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

@MarkNV lunch and eggs looks good. i love the beef and rice. good amount of protein almost 100g in 1 meal

 

[MarkNV]

@MarkNV lunch and eggs looks good. i love the beef and rice. good amount of protein almost 100g in 1 meal

Thanks Steve
Yesterday I managed to get 204 G protein and kept my calories just under 1600 for the day. The carbs were perfect and fueled a great workout this morning

 

[stevesmi]

Thanks Steve
Yesterday I managed to get 204 G protein and kept my calories just under 1600 for the day. The carbs were perfect and fueled a great workout this morning

if it works for you then it works for you. you can always cycle them as well

 

[MarkNV]

if it works for you then it works for you. you can always cycle them as well

Yes sir!!

 

[25homes]

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

Looks good Bru

 

[BodyMonster34]

She a big girl, how you taking it? @BodyMonster34

bro sometimes i can't breathe when she on top. she broke my ribs one time

 

[MarkNV]

Tuesday brekky 1000 hours
3 eggs
4 oz potatoes
6 oz ground beed 95/5
2 fiber taco tortillas
Salsa

641 calories
71 g protein
26 carbs
37 fiber
25 fat

 

[ceo]

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

@MarkNV bros you are the man. that is a helluva lunch. the lunch of champions and CLEAN

 

[ROIDDERS]

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

You put together some solid meals. 95 5. Ground beef is tremendous. I bet it tastes fantastic. @MarkNV

 

[BodyMonster34]

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

bro wow 95/5 beef hard to find. i raise 90/10 on my ranch. where you get it from? @MarkNV

 

[MarkNV]

bro wow 95/5 beef hard to find. i raise 90/10 on my ranch. where you get it from? @MarkNV

The local grocery carries it. Smiths/Kroger

 

[MarkNV]

Tuesday lunch
4oz ground beef 95/5
3 oz heound chicken breast
3 eggs
1/4 cup mixed rice

606 Calories
73 protein
21.2 carbs
23.2 fat

Simple simple
Keep me in a deficit with allll the fucking protein!!

 

[Ulter]

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

@MarkNV wow the food looks great! i like the lunch and i like the beef and calories. i could eat that meal everyday!

 

[MarkNV]

@MarkNV wow the food looks great! i like the lunch and i like the beef and calories. i could eat that meal everyday!

That is exactly I make most of my food like this, I can eat it everyday and not get overly sick of it

 

[MarkNV]

bro wow 95/5 beef hard to find. i raise 90/10 on my ranch. where you get it from? @MarkNV

If they have it the next time I go in, I will grab some and take a picture

 

[2Thick]

that is some good looking food! @MarkNV that is a nice protein meal and it looks tremendous !

 

[LevButlerov]

Tuesday brekky 1000 hours
3 eggs
4 oz potatoes
6 oz ground beed 95/5
2 fiber taco tortillas
Salsa

641 calories
71 g protein
26 carbs
37 fiber
25 fat

Love this meal again
are those the same tortillas from before that were processed? if I remember right. @MarkNV

 

[MarkNV]

Love this meal again
are those the same tortillas from before that were processed? if I remember right. @MarkNV

These are. I have made some, and these might be processed, but they are so much easier.

 

[LevButlerov]

These are. I have made some, and these might be processed, but they are so much easier.

Did you try the almond ones? but I do know about easier

 

[MarkNV]

I used some organic Mexican flour from the Mexican market down the street.
It kinda hard ti make just enough dough for a couple. And you have to roll it all out. They do taste better. But man, I have to grab food and run!!

 

[RoySimpson]

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

@MarkNV Food looks awesome bro!

 

[BodyMonster34]

If they have it the next time I go in, I will grab some and take a picture

bro okay. good one!

 

[Tiger Salman Khan]

Tuesday lunch
4oz ground beef 95/5
3 oz heound chicken breast
3 eggs
1/4 cup mixed rice

606 Calories
73 protein
21.2 carbs
23.2 fat

Simple simple
Keep me in a deficit with allll the fucking protein!!

@MarkNV Keep up the solid work bro.....

 

[ballin2504]

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

@MarkNV some good food man. Nice macros also

 

[MarkNV]

Thursday morning lift
Cardio, Back, Bi’s
Single arm cable pulls
30kg both arms
4 x 12 to15
Straight arm Lat pushdowns
40kg
3 x 12 to 15
Close neutral grip pulldowns
50kg x 12
60kg x 12
70 kg x 10
70 kg x 9
Wide grip pulldowns
70kg 4 x 10

Curls
Dumbbell wide curl super setted with hammer curls
20kg 15 each hammer and wide grip
25kg “ “ “ “. “ “ “. “ “ “
30kg repeat

Straight bar cable cus
40kg x 4 x 15

Preachers single arm
40lbs x 12
50 x 3 x 12, 19, 8

Opened with 15 minutes treadmill
Closed with 30 minutes treadmill

 

[ssgjpd]

Thursday morning lift
Cardio, Back, Bi’s
Single arm cable pulls
30kg both arms
4 x 12 to15
Straight arm Lat pushdowns
40kg
3 x 12 to 15
Close neutral grip pulldowns
50kg x 12
60kg x 12
70 kg x 10
70 kg x 9
Wide grip pulldowns
70kg 4 x 10

Curls
Dumbbell wide curl super setted with hammer curls
20kg 15 each hammer and wide grip
25kg “ “ “ “. “ “ “. “ “ “
30kg repeat

Straight bar cable cus
40kg x 4 x 15

Preachers single arm
40lbs x 12
50 x 3 x 12, 19, 8

Opened with 15 minutes treadmill
Closed with 30 minutes treadmill

@MarkNV Great session, like the superset. Straight burn.

 

[MarkNV]

@MarkNV Great session, like the superset. Straight burn.

Straight burn brother!!

 

[MarkNV]

Lev!! Here is that beef
I bought the 96/4

 

[LevButlerov]

Thursday morning lift
Cardio, Back, Bi’s
Single arm cable pulls
30kg both arms
4 x 12 to15
Straight arm Lat pushdowns
40kg
3 x 12 to 15
Close neutral grip pulldowns
50kg x 12
60kg x 12
70 kg x 10
70 kg x 9
Wide grip pulldowns
70kg 4 x 10

Curls
Dumbbell wide curl super setted with hammer curls
20kg 15 each hammer and wide grip
25kg “ “ “ “. “ “ “. “ “ “
30kg repeat

Straight bar cable cus
40kg x 4 x 15

Preachers single arm
40lbs x 12
50 x 3 x 12, 19, 8

Opened with 15 minutes treadmill
Closed with 30 minutes treadmill

Good day and try to close with planks even on back day

Lev!! Here is that beef
I bought the 96/4

Love this beef try to @LevButlerov tag me so I know you posted, I get about 500 threads per day I check @MarkNV

 

[MarkNV]

Good day and try to close with planks even on back day

Love this beef try to @LevButlerov tag me so I know you posted, I get about 500 threads per day I check @MarkNV

I will start doing that!! I am new to this forum stuff!!

 

[MarkNV]

I will start doing that!! I am new to this forum stuff!!

And I will start doing more planks.

 

[LevButlerov]

I will start doing that!! I am new to this forum stuff!!

Thanks

 

[MarkNV]

Friday 0235 hours in the gym
50 minutes fasted cardio
Weighed in at 249.4!!!
Have a training session at 1530 hours to do legs.
The fat is coming off. I have lost a bit of muscle and strength, and FINALLY I have learned there is a big fucking difference eating for strength and eating for fat loss, itnis actually a fine line. I think I have finally connected with that thought process.
I have a ways to go and I can’t wait to be at the point where I can really concentrate on adding quality tissue and not just trying to burn off accumulated fat.
Fuck, this is harder than anything I have ever done and I wouldn’t trade it for the world.
I try every single suggestion that I receive, some work for me and are now in the daily, some don’t work….but I still try every one and want to thank everyone for that help. I am grateful

 

[MarkNV]

bro okay. good one!

There is that beef!! 93/7 and 96/4
I bought the 93/7 because it was bigger

 

[BodyMonster34]

There is that beef!! 93/7 and 96/4
I bought the 93/7 because it was bigger

bro i hope that grassfed from texas

 

[MarkNV]

bro i hope that grassfed from texas

Probably not! But it would nice. We have several ranches here where I live and I can get great quality local grass fed beef at the local farmers market on Saturdays, IT IS SO EXPENSIVE!

 

[Npcclassicphysique champ]

Probably not! But it would nice. We have several ranches here where I live and I can get great quality local grass fed beef at the local farmers market on Saturdays, IT IS SO EXPENSIVE!

farmer food should be cheaper but it aint

 

[Npcclassicphysique champ]

Friday 0235 hours in the gym
50 minutes fasted cardio
Weighed in at 249.4!!!
Have a training session at 1530 hours to do legs.
The fat is coming off. I have lost a bit of muscle and strength, and FINALLY I have learned there is a big fucking difference eating for strength and eating for fat loss, itnis actually a fine line. I think I have finally connected with that thought process.
I have a ways to go and I can’t wait to be at the point where I can really concentrate on adding quality tissue and not just trying to burn off accumulated fat.
Fuck, this is harder than anything I have ever done and I wouldn’t trade it for the world.
I try every single suggestion that I receive, some work for me and are now in the daily, some don’t work….but I still try every one and want to thank everyone for that help. I am grateful

its for sure a fine like broly you can push for quality not just overall guess and is ee you really moving forward @MarkNV

There is that beef!! 93/7 and 96/4
I bought the 93/7 because it was bigger

nice looks tasty id kill it lol

 

[MarkNV]

farmer food should be cheaper but it aint

Right!! WTF!!

 

[Npcclassicphysique champ]

Right!! WTF!!

my thoughts exactly lol

 

[MarkNV]

its for sure a fine like broly you can push for quality not just overall guess and is ee you really moving forward @MarkNV

nice looks tasty id kill it l

Always forward!!

 

[stevesmi]

Friday 0235 hours in the gym
50 minutes fasted cardio
Weighed in at 249.4!!!
Have a training session at 1530 hours to do legs.
The fat is coming off. I have lost a bit of muscle and strength, and FINALLY I have learned there is a big fucking difference eating for strength and eating for fat loss, itnis actually a fine line. I think I have finally connected with that thought process.
I have a ways to go and I can’t wait to be at the point where I can really concentrate on adding quality tissue and not just trying to burn off accumulated fat.
Fuck, this is harder than anything I have ever done and I wouldn’t trade it for the world.
I try every single suggestion that I receive, some work for me and are now in the daily, some don’t work….but I still try every one and want to thank everyone for that help. I am grateful

fasted cardio is a secret weapon. if more people knew about it then they would realize the benefits. 50 minutes is a big commitment too @MarkNV

 

[MarkNV]

fasted cardio is a secret weapon. if more people knew about it then they would realize the benefits. 50 minutes is a big commitment too @MarkNV

@stevesmi I am just doing what I can to succeed!! And with all the help I am getting it is making the commitment much easier!
Fasted Cardio is part of the secret sauce!!

 

[Mobster]

Friday 0235 hours in the gym
50 minutes fasted cardio
Weighed in at 249.4!!!
Have a training session at 1530 hours to do legs.
The fat is coming off. I have lost a bit of muscle and strength, and FINALLY I have learned there is a big fucking difference eating for strength and eating for fat loss, itnis actually a fine line. I think I have finally connected with that thought process.
I have a ways to go and I can’t wait to be at the point where I can really concentrate on adding quality tissue and not just trying to burn off accumulated fat.
Fuck, this is harder than anything I have ever done and I wouldn’t trade it for the world.
I try every single suggestion that I receive, some work for me and are now in the daily, some don’t work….but I still try every one and want to thank everyone for that help. I am grateful

Absolutely.

 

[stevesmi]

@stevesmi I am just doing what I can to succeed!! And with all the help I am getting it is making the commitment much easier!
Fasted Cardio is part of the secret sauce!!

It’s very beneficial in ways people don’t realize

 

[25homes]

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

Nice work

 

[BodyMonster34]

Probably not! But it would nice. We have several ranches here where I live and I can get great quality local grass fed beef at the local farmers market on Saturdays, IT IS SO EXPENSIVE!

bro nothing better then texas cattle you know that @MarkNV beef make the man. it should be grassfed too

 

[Ulter]

There is that beef!! 93/7 and 96/4
I bought the 93/7 because it was bigger

that is a good job on the beef. i'm no expert but if its atleast 90/10 it should be grassfed. @MarkNV that is important too

 

[ceo]

Friday 0235 hours in the gym
50 minutes fasted cardio
Weighed in at 249.4!!!
Have a training session at 1530 hours to do legs.
The fat is coming off. I have lost a bit of muscle and strength, and FINALLY I have learned there is a big fucking difference eating for strength and eating for fat loss, itnis actually a fine line. I think I have finally connected with that thought process.
I have a ways to go and I can’t wait to be at the point where I can really concentrate on adding quality tissue and not just trying to burn off accumulated fat.
Fuck, this is harder than anything I have ever done and I wouldn’t trade it for the world.
I try every single suggestion that I receive, some work for me and are now in the daily, some don’t work….but I still try every one and want to thank everyone for that help. I am grateful

bros you looking good man. you working out super early that impressive. you respecting the iron game

 

[ROIDDERS]

Friday 0235 hours in the gym
50 minutes fasted cardio
Weighed in at 249.4!!!
Have a training session at 1530 hours to do legs.
The fat is coming off. I have lost a bit of muscle and strength, and FINALLY I have learned there is a big fucking difference eating for strength and eating for fat loss, itnis actually a fine line. I think I have finally connected with that thought process.
I have a ways to go and I can’t wait to be at the point where I can really concentrate on adding quality tissue and not just trying to burn off accumulated fat.
Fuck, this is harder than anything I have ever done and I wouldn’t trade it for the world.
I try every single suggestion that I receive, some work for me and are now in the daily, some don’t work….but I still try every one and want to thank everyone for that help. I am grateful

@MarkNV this is looking really nice! i love the training you are doing. you should be grateful and we are grateful that you are part of EVO family

 

[RoySimpson]

Friday 0235 hours in the gym
50 minutes fasted cardio
Weighed in at 249.4!!!
Have a training session at 1530 hours to do legs.
The fat is coming off. I have lost a bit of muscle and strength, and FINALLY I have learned there is a big fucking difference eating for strength and eating for fat loss, itnis actually a fine line. I think I have finally connected with that thought process.
I have a ways to go and I can’t wait to be at the point where I can really concentrate on adding quality tissue and not just trying to burn off accumulated fat.
Fuck, this is harder than anything I have ever done and I wouldn’t trade it for the world.
I try every single suggestion that I receive, some work for me and are now in the daily, some don’t work….but I still try every one and want to thank everyone for that help. I am grateful

@MarkNV Fasted cardio is the way to go!

 

[2Thick]

Friday 0235 hours in the gym
50 minutes fasted cardio
Weighed in at 249.4!!!
Have a training session at 1530 hours to do legs.
The fat is coming off. I have lost a bit of muscle and strength, and FINALLY I have learned there is a big fucking difference eating for strength and eating for fat loss, itnis actually a fine line. I think I have finally connected with that thought process.
I have a ways to go and I can’t wait to be at the point where I can really concentrate on adding quality tissue and not just trying to burn off accumulated fat.
Fuck, this is harder than anything I have ever done and I wouldn’t trade it for the world.
I try every single suggestion that I receive, some work for me and are now in the daily, some don’t work….but I still try every one and want to thank everyone for that help. I am grateful

you are doing a great job. nice positive messaging. by the time you get this log to page 100 you will improve beyond your imagination @MarkNV

 

[MarkNV]

that is a good job on the beef. i'm no expert but if its atleast 90/10 it should be grassfed. @MarkNV that is important too

I agree. It was expensive. I honestly didn’t read past the lean/fat ratio. I got to excited

 

[MarkNV]

@MarkNV this is looking really nice! i love the training you are doing. you should be grateful and we are grateful that you are part of EVO family

Thank you Brother!!

 

[MarkNV]

you are doing a great job. nice positive messaging. by the time you get this log to page 100 you will improve beyond your imagination @MarkNV

Forward!! That is the goal brother!! Thank you so much

 

[MarkNV]

0300 hours in the gym for a simple shoulder grind

Light smith shoulder presses, 75 lbs high reps 3 sets…. Super setted with lateral raises

Rear delts on cable machine 12.5 kgsuper setted with horizontal raises with a 35 lb plate
3 sets x 15

WIDE grip Upright raises with 40lb straight bar super setter with shrugs 50, 55, 60lbs dumbells

30 minutes cardio!!
Done!!

Ribeye roast for protein the next few days

Having breakfast now 0930
3 eggs
6 oz chicken
5.5 oz diced potatoes

644 calories
74 protein
30 carbs
21 fat

 

[Npcclassicphysique champ]

0300 hours in the gym for a simple shoulder grind

Light smith shoulder presses, 75 lbs high reps 3 sets…. Super setted with lateral raises

Rear delts on cable machine 12.5 kgsuper setted with horizontal raises with a 35 lb plate
3 sets x 15

WIDE grip Upright raises with 40lb straight bar super setter with shrugs 50, 55, 60lbs dumbells

30 minutes cardio!!
Done!!

Ribeye roast for protein the next few days

Having breakfast now 0930
3 eggs
6 oz chicken
5.5 oz diced potatoes

644 calories
74 protein
30 carbs
21 fat

thats the training and diet we gotta see you do
day in and out really the best ribeye ever @MarkNV

 

[2Thick]

Forward!! That is the goal brother!! Thank you so much

EVO family love!

 

[Ulter]

I agree. It was expensive. I honestly didn’t read past the lean/fat ratio. I got to excited

look for step 4 beef or higher. and with poultry get step 2 or higher

 

[ROIDDERS]

Thank you Brother!!

EVO family love and respect

 

[Tiger Salman Khan]

0300 hours in the gym for a simple shoulder grind

Light smith shoulder presses, 75 lbs high reps 3 sets…. Super setted with lateral raises

Rear delts on cable machine 12.5 kgsuper setted with horizontal raises with a 35 lb plate
3 sets x 15

WIDE grip Upright raises with 40lb straight bar super setter with shrugs 50, 55, 60lbs dumbells

30 minutes cardio!!
Done!!

Ribeye roast for protein the next few days

Having breakfast now 0930
3 eggs
6 oz chicken
5.5 oz diced potatoes

644 calories
74 protein
30 carbs
21 fat

@MarkNV Legit update man.......

 

[25homes]

Friday 0235 hours in the gym
50 minutes fasted cardio
Weighed in at 249.4!!!
Have a training session at 1530 hours to do legs.
The fat is coming off. I have lost a bit of muscle and strength, and FINALLY I have learned there is a big fucking difference eating for strength and eating for fat loss, itnis actually a fine line. I think I have finally connected with that thought process.
I have a ways to go and I can’t wait to be at the point where I can really concentrate on adding quality tissue and not just trying to burn off accumulated fat.
Fuck, this is harder than anything I have ever done and I wouldn’t trade it for the world.
I try every single suggestion that I receive, some work for me and are now in the daily, some don’t work….but I still try every one and want to thank everyone for that help. I am grateful

Nice work

 

[ballin2504]

Friday 0235 hours in the gym
50 minutes fasted cardio
Weighed in at 249.4!!!
Have a training session at 1530 hours to do legs.
The fat is coming off. I have lost a bit of muscle and strength, and FINALLY I have learned there is a big fucking difference eating for strength and eating for fat loss, itnis actually a fine line. I think I have finally connected with that thought process.
I have a ways to go and I can’t wait to be at the point where I can really concentrate on adding quality tissue and not just trying to burn off accumulated fat.
Fuck, this is harder than anything I have ever done and I wouldn’t trade it for the world.
I try every single suggestion that I receive, some work for me and are now in the daily, some don’t work….but I still try every one and want to thank everyone for that help. I am grateful

@MarkNV glad to hear the fat is coming off. You’re doing great with this.

 

[MarkNV]

@MarkNV glad to hear the fat is coming off. You’re doing great with this.

Thank you bro

 

[MarkNV]

It has been a couple of days since I logged. I suffered from device fatigue this week. I had to put the phone down, turn the laptop off and disconnect for a couple of days.
I did workout everyday, I still ate properly and I was still very mindful of my health. But damn it felt good to checkout. I am taking my son and granddaughter to see my father and family this weekend in Utah. I have a couple of gym memberships in two nationwide gyms so that I can still workout on the road.
It will be a nice. Leaving tomorrow morning.
I hope everyone has a great weekend!!
Be back next week!!

 

[LevButlerov]

It has been a couple of days since I logged. I suffered from device fatigue this week. I had to put the phone down, turn the laptop off and disconnect for a couple of days.
I did workout everyday, I still ate properly and I was still very mindful of my health. But damn it felt good to checkout. I am taking my son and granddaughter to see my father and family this weekend in Utah. I have a couple of gym memberships in two nationwide gyms so that I can still workout on the road.
It will be a nice. Leaving tomorrow morning.
I hope everyone has a great weekend!!
Be back next week!!

@MarkNV we all have that fatigue at times it happens. Please post some pics of you training on the road and some trip pics.

 

[MarkNV]

@MarkNV we all have that fatigue at times it happens. Please post some pics of you training on the road and some trip pics.

I will! I will take some pics at the E.O.S on Saturday and from Planet (no grunt zone) Fitness on Sunday

 

[LevButlerov]

I will! I will take some pics at the E.O.S on Saturday and from Planet (no grunt zone) Fitness on Sunday

Awesome We missed you in the EVO family, really happy to see you back. @MarkNV

 

[MarkNV]

Awesome We missed you in the EVO family, really happy to see you back. @MarkNV

I am happy to be back!! I love this space

 

[LevButlerov]

I am happy to be back!! I love this space

EVO family loves you @MarkNV

 

[MarkNV]

Utah was good! I worked out, ate well, spent quality with nieces and nephews and all was good,
Took a couple days off, Monday and Tuesday, and now here we go!
Fully recovered from the trip and drive, did and hour and a half of cardio today and will be back in my home gym early in the AM!! Happy to be home and back to the log!
I hope everybody had a great weekend and are happy and healthy!!

 

[MarkNV]

Thursday O140 hours
Back in home gym
Shoulders, Bi’s , Tri’s

Light machine shoulder presses
LIGHT 25 lbs x 3 x 10 to 15
Upright rows 40lb dumbbells
3 x AMRAP
Dumbbell Shrugs
50lbs
55lbs. 3 x 12 to…..
60lbs

Tri’s
Straight bar pushdown
42.5k
50kg. 4x10 to 15
58.5kg

Dumbell skull crushers/dumbbell close fist press

20 dumbbbell
4 x 10 to …..

Rope pushdown
30kg x 15
35kg x 2 x 15…

Bi’s
Standing alternating Dumbbell curls
Slow reps
20lbs x amrap slooooow
Straight bar cable curls
30kg x 10 to 12
35 kg x 2 x 10 to 12
Preacher curls
50lbs x 10 to 12
65lbs x 10 to 12
80 x 10

 

[LevButlerov]

Utah was good! I worked out, ate well, spent quality with nieces and nephews and all was good,
Took a couple days off, Monday and Tuesday, and now here we go!
Fully recovered from the trip and drive, did and hour and a half of cardio today and will be back in my home gym early in the AM!! Happy to be home and back to the log!
I hope everybody had a great weekend and are happy and healthy!!

We saw no Utah pics come on @MarkNV

 

[LevButlerov]

Thursday O140 hours
Back in home gym
Shoulders, Bi’s , Tri’s

Light machine shoulder presses
LIGHT 25 lbs x 3 x 10 to 15
Upright rows 40lb dumbbells
3 x AMRAP
Dumbbell Shrugs
50lbs
55lbs. 3 x 12 to…..
60lbs

Tri’s
Straight bar pushdown
42.5k
50kg. 4x10 to 15
58.5kg

Dumbell skull crushers/dumbbell close fist press

20 dumbbbell
4 x 10 to …..

Rope pushdown
30kg x 15
35kg x 2 x 15…

Bi’s
Standing alternating Dumbbell curls
Slow reps
20lbs x amrap slooooow
Straight bar cable curls
30kg x 10 to 12
35 kg x 2 x 10 to 12
Preacher curls
50lbs x 10 to 12
65lbs x 10 to 12
80 x 10

Back and stacking the weights deep and strong @MarkNV

 

[stevesmi]

Thursday O140 hours
Back in home gym
Shoulders, Bi’s , Tri’s

Light machine shoulder presses
LIGHT 25 lbs x 3 x 10 to 15
Upright rows 40lb dumbbells
3 x AMRAP
Dumbbell Shrugs
50lbs
55lbs. 3 x 12 to…..
60lbs

Tri’s
Straight bar pushdown
42.5k
50kg. 4x10 to 15
58.5kg

Dumbell skull crushers/dumbbell close fist press

20 dumbbbell
4 x 10 to …..

Rope pushdown
30kg x 15
35kg x 2 x 15…

Bi’s
Standing alternating Dumbbell curls
Slow reps
20lbs x amrap slooooow
Straight bar cable curls
30kg x 10 to 12
35 kg x 2 x 10 to 12
Preacher curls
50lbs x 10 to 12
65lbs x 10 to 12
80 x 10

@MarkNV excellent work on this one man. the training looks on point. i love this job you are doing

 

[BodyMonster34]

Thursday O140 hours
Back in home gym
Shoulders, Bi’s , Tri’s

Light machine shoulder presses
LIGHT 25 lbs x 3 x 10 to 15
Upright rows 40lb dumbbells
3 x AMRAP
Dumbbell Shrugs
50lbs
55lbs. 3 x 12 to…..
60lbs

Tri’s
Straight bar pushdown
42.5k
50kg. 4x10 to 15
58.5kg

Dumbell skull crushers/dumbbell close fist press

20 dumbbbell
4 x 10 to …..

Rope pushdown
30kg x 15
35kg x 2 x 15…

Bi’s
Standing alternating Dumbbell curls
Slow reps
20lbs x amrap slooooow
Straight bar cable curls
30kg x 10 to 12
35 kg x 2 x 10 to 12
Preacher curls
50lbs x 10 to 12
65lbs x 10 to 12
80 x 10

bro this a heck of a workout. i like the biceps. that the way its done! @MarkNV

 

[2Thick]

Thursday O140 hours
Back in home gym
Shoulders, Bi’s , Tri’s

Light machine shoulder presses
LIGHT 25 lbs x 3 x 10 to 15
Upright rows 40lb dumbbells
3 x AMRAP
Dumbbell Shrugs
50lbs
55lbs. 3 x 12 to…..
60lbs

Tri’s
Straight bar pushdown
42.5k
50kg. 4x10 to 15
58.5kg

Dumbell skull crushers/dumbbell close fist press

20 dumbbbell
4 x 10 to …..

Rope pushdown
30kg x 15
35kg x 2 x 15…

Bi’s
Standing alternating Dumbbell curls
Slow reps
20lbs x amrap slooooow
Straight bar cable curls
30kg x 10 to 12
35 kg x 2 x 10 to 12
Preacher curls
50lbs x 10 to 12
65lbs x 10 to 12
80 x 10

@MarkNV this is a great workout man. the rope pushdown is on point. biceps are looking good too

 

[Mobster]

Thursday O140 hours
Back in home gym
Shoulders, Bi’s , Tri’s

Light machine shoulder presses
LIGHT 25 lbs x 3 x 10 to 15
Upright rows 40lb dumbbells
3 x AMRAP
Dumbbell Shrugs
50lbs
55lbs. 3 x 12 to…..
60lbs

Tri’s
Straight bar pushdown
42.5k
50kg. 4x10 to 15
58.5kg

Dumbell skull crushers/dumbbell close fist press

20 dumbbbell
4 x 10 to …..

Rope pushdown
30kg x 15
35kg x 2 x 15…

Bi’s
Standing alternating Dumbbell curls
Slow reps
20lbs x amrap slooooow
Straight bar cable curls
30kg x 10 to 12
35 kg x 2 x 10 to 12
Preacher curls
50lbs x 10 to 12
65lbs x 10 to 12
80 x 10

Good solid workout

 

[MarkNV]

We saw no Utah pics come on @MarkNV

Oh man I was so busy with the family, I had 10 nieces and nephews there with my own son and granddaughter. Brother Man, I was mostly exhausted the whole time!!
I did post a pic of the gym! I put a pic of the mountains up. The rest are too big

 

[MarkNV]

Back and stacking the weights deep and strong @MarkNV

I still felt half annihilated from the trip

 

[MarkNV]

@MarkNV excellent work on this one man. the training looks on point. i love this job you are doing

Thank you so much Steve!

 

[MarkNV]

bro this a heck of a workout. i like the biceps. that the way its done! @MarkNV

Thank you brother man!!

 

[MarkNV]

@MarkNV this is a great workout man. the rope pushdown is on point. biceps are looking good too

Thank you Thick!!

 

[MarkNV]

Good solid workout

Thanks Mobster! I do my best to work around the different physical issues I have. I know you will understand this…our parents always told us life could be hard, by didn’t they tell us how bad it was going to hurt when you get older.
I wish I could still lift the weight I used to lift.
Oh well, I still love the feeling!!!

 

[MarkNV]

0235 1 hour fasted cardio. My lift will be this afternoon after work.
Friday weigh in……….. 245.00!!!!! Fuck yes!!

 

[LevButlerov]

I still felt half annihilated from the trip

You will recover soon

 

[LevButlerov]

Oh man I was so busy with the family, I had 10 nieces and nephews there with my own son and granddaughter. Brother Man, I was mostly exhausted the whole time!!
I did post a pic of the gym! I put a pic of the mountains up. The rest are too big

Nice mountains, the places must have good air

 

[MarkNV]

Nice mountains, the places must have good air

Up in the mountains the air is great, but down in the city….not so much, it isn’t horrible but it isn’t great either.
Where I live in Northern NV, our air is nice and dry and clean!!

 

[Ulter]

Thursday O140 hours
Back in home gym
Shoulders, Bi’s , Tri’s

Light machine shoulder presses
LIGHT 25 lbs x 3 x 10 to 15
Upright rows 40lb dumbbells
3 x AMRAP
Dumbbell Shrugs
50lbs
55lbs. 3 x 12 to…..
60lbs

Tri’s
Straight bar pushdown
42.5k
50kg. 4x10 to 15
58.5kg

Dumbell skull crushers/dumbbell close fist press

20 dumbbbell
4 x 10 to …..

Rope pushdown
30kg x 15
35kg x 2 x 15…

Bi’s
Standing alternating Dumbbell curls
Slow reps
20lbs x amrap slooooow
Straight bar cable curls
30kg x 10 to 12
35 kg x 2 x 10 to 12
Preacher curls
50lbs x 10 to 12
65lbs x 10 to 12
80 x 10

rope and biceps are on point. excellent job on the dumbbells as well. you are doing a consistent job @MarkNV

 

[ROIDDERS]

Thursday O140 hours
Back in home gym
Shoulders, Bi’s , Tri’s

Light machine shoulder presses
LIGHT 25 lbs x 3 x 10 to 15
Upright rows 40lb dumbbells
3 x AMRAP
Dumbbell Shrugs
50lbs
55lbs. 3 x 12 to…..
60lbs

Tri’s
Straight bar pushdown
42.5k
50kg. 4x10 to 15
58.5kg

Dumbell skull crushers/dumbbell close fist press

20 dumbbbell
4 x 10 to …..

Rope pushdown
30kg x 15
35kg x 2 x 15…

Bi’s
Standing alternating Dumbbell curls
Slow reps
20lbs x amrap slooooow
Straight bar cable curls
30kg x 10 to 12
35 kg x 2 x 10 to 12
Preacher curls
50lbs x 10 to 12
65lbs x 10 to 12
80 x 10

Excellent job on this workout, you mixed up a lot of different exercises. It looks really good. @MarkNV

 

[MarkNV]

rope and biceps are on point. excellent job on the dumbbells as well. you are doing a consistent job @MarkNV

Thank you!!

 

[MarkNV]

Excellent job on this workout, you mixed up a lot of different exercises. It looks really good. @MarkNV

Thank you!!

 

[Noah Wixx]

Thursday O140 hours
Back in home gym
Shoulders, Bi’s , Tri’s

Light machine shoulder presses
LIGHT 25 lbs x 3 x 10 to 15
Upright rows 40lb dumbbells
3 x AMRAP
Dumbbell Shrugs
50lbs
55lbs. 3 x 12 to…..
60lbs

Tri’s
Straight bar pushdown
42.5k
50kg. 4x10 to 15
58.5kg

Dumbell skull crushers/dumbbell close fist press

20 dumbbbell
4 x 10 to …..

Rope pushdown
30kg x 15
35kg x 2 x 15…

Bi’s
Standing alternating Dumbbell curls
Slow reps
20lbs x amrap slooooow
Straight bar cable curls
30kg x 10 to 12
35 kg x 2 x 10 to 12
Preacher curls
50lbs x 10 to 12
65lbs x 10 to 12
80 x 10

Great work on this

 

[LevButlerov]

Up in the mountains the air is great, but down in the city….not so much, it isn’t horrible but it isn’t great either.
Where I live in Northern NV, our air is nice and dry and clean!!

Dry and clean, that's nice

 

[MarkNV]

Great work on this

NOAH!! Thank you brother man!!

 

[MarkNV]

Wednesday afternoon lift
Assorted core for mobility

3 one legged leg presses
120lbs x 3 x 8 to 10 each leg

Hip thrusts
95lbs x 3 x 15

One legged leg extensions
40lbs x 15 each leg
45lbs x 15 each leg
45 lbs x 15 each leg

Seated calves raises
50lbs 3 x 15

The glute felt great, time to start working RDLs with just the bar and some very very light deadlifts

 

[BodyMonster34]

Thank you brother man!!

bro hell yeah

 

[MarkNV]

Saturday morning 0145
Warm cardio 15 minutes

Back
Single arm cable pulldowns
32.5kg warm up
42.5kg x 10 to 15
47.5kg x 10 to 15
52.5kg x 10to 15

Seated cable pulls
85lns warm up
100lb x 12
120lbs x 12
140lbs x8 to 10
140lns x 8 to 10

On arm dumbbell rows
50 x 10 to 12
55 x 10 to 12
60 x 8 to 10

Chest
Single arm dumbell incline
Shoulder is sore so I have to go small

35lbs x 12 to 15
40lbs x 10 to 12
40lbs x 10 to 12

Cable flys
32.5kg x 10 to 12
37.5kg x 10 to 12
42.5kg x 8 to 10

Hammer strength flat bench machine
50lbs each side x 12 to 15
60lbs each side x 12 to 15
70lbs AMRAP

45 minutes cardio!!!

Done !!!!!

 

[2Thick]

Thank you Thick!!

A++