Please Scroll Down to See Forums Below 
i was 255 pounds and i’m 215 now i am 6’2” the quality of life is night and day my next demon i conquer is vaping nicotine
i respect that choice
@BigD9795 some really good training. Keep up the good work.PUSH Day
Wxcellent workout today. Felt strong. Pumped weights and some reps. Really was feeling great and pushed hard. Finally felt like I had plenty of gas in the tank. This is what I’m talking about!!!
Fasted Weight: 205.7
Back off set to failure on all shoulder and chest exercises.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x11x75
Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5
Standing Cable Chest Fly’s
2x13x57
Reverse Cable Fly’s
2x12x20
Standing WG EZ Bar Upright Rows
2x11x80
Overhead Triceps Cable Extensions
3x12x60
30% Incline EZ Bar French Press
2x12x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 138 bpm
for sure. trick it
Leg B Day (Hamstring Focused)
Today was the best day I’ve had in a while. Body is feeling strong and everything was just hitting on all cylinders it felt like. Leg Day is always taxing, but SO much better when you’re feeling the energy and endurance from getting saturated on cycle.
Check-In with coach went well. Everything is tracking as desired and we’re dropping cardio to 25 minutes post workout on all training days. Macros will stay the same for now while we see how I respond to the decreased cardio and what the weight does.
This week we will do back-off set to failure on all back and chest exercises. Going to hit it hard this week. This should be fun.
Weight: 205.7
Seated Leg Curls
3x15x155
Leg Extensions
3x12x185
Raised Front Foot DB Split Squats
4x15x30
Leg Press (Foot Placement High and Wide)
3x17x255
Reverse Lunges
3x15x25
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Seated Calf Press Machine
3x12x135
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
Today was the best day I’ve had in a while. Body is feeling strong and everything was just hitting on all cylinders it felt like. Leg Day is always taxing, but SO much better when you’re feeling the energy and endurance from getting saturated on cycle.
Check-In with coach went well. Everything is tracking as desired and we’re dropping cardio to 25 minutes post workout on all training days. Macros will stay the same for now while we see how I respond to the decreased cardio and what the weight does.
This week we will do back-off set to failure on all back and chest exercises. Going to hit it hard this week. This should be fun.
Weight: 205.7
Seated Leg Curls
3x15x155
Leg Extensions
3x12x185
Raised Front Foot DB Split Squats
4x15x30
Leg Press (Foot Placement High and Wide)
3x17x255
Reverse Lunges
3x15x25
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Seated Calf Press Machine
3x12x135
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
hammy day is a good dayLeg B Day (Hamstring Focused)
Today was the best day I’ve had in a while. Body is feeling strong and everything was just hitting on all cylinders it felt like. Leg Day is always taxing, but SO much better when you’re feeling the energy and endurance from getting saturated on cycle.
Check-In with coach went well. Everything is tracking as desired and we’re dropping cardio to 25 minutes post workout on all training days. Macros will stay the same for now while we see how I respond to the decreased cardio and what the weight does.
This week we will do back-off set to failure on all back and chest exercises. Going to hit it hard this week. This should be fun.
Weight: 205.7
Seated Leg Curls
3x15x155
Leg Extensions
3x12x185
Raised Front Foot DB Split Squats
4x15x30
Leg Press (Foot Placement High and Wide)
3x17x255
Reverse Lunges
3x15x25
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Seated Calf Press Machine
3x12x135
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
FUN
Upper Day
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Upper day very solid volumeUpper Day
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
@BigD9795 proud of you man. the cardio and elliptical is looking solid. you won't go wrong with chest supported T bar rowsUpper Day
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
@BigD9795 bros my favorite preacher curls and close grip smith machine bench press. preacher curls are good. the single arm lat cable pulldownsUpper Day
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
Legs A (Quad Focused)
Fasted Weight: 206.4
Solid leg day. No complaints.
Seated Leg Curls
3x12x160
Leg Extensions
3x13x185
Hack Squats
3x15x180
Leg Press (lower, narrower foot placement)
3x12x425
Raised Front Foot DB Split Squats
2x12x40
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x485
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
Fasted Weight: 206.4
Solid leg day. No complaints.
Seated Leg Curls
3x12x160
Leg Extensions
3x13x185
Hack Squats
3x15x180
Leg Press (lower, narrower foot placement)
3x12x425
Raised Front Foot DB Split Squats
2x12x40
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x485
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
@BigD9795 nice job on the cable crunches and elliptical. doing an amazing job. i love the single arm lat cable pulldowns tooUpper Day
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
@BigD9795 bro chest supported machine rows and preacher curls amazing. plus i like the close grip smith machine bench press. pumping some cowboy weightsUpper Day
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
@BigD9795 preacher curls are on point. i like the close grip smith machine bench press. that is a good stack.Upper Day
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
Yeah. Coach has me on a solid routine. I’m really happy with it. Getting good results. Loving the process. I just want to train. All damn day. That’s pretty much all I think about.
if only I were retired already.
the fact you are motivated is a great signYeah. Coach has me on a solid routine. I’m really happy with it. Getting good results. Loving the process. I just want to train. All damn day. That’s pretty much all I think about.
@BigD9795 chest supported t bar rows and preacher curls are A+. these are how the training should be. good job on the elliptical as wellUpper Day
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
Good workoutUpper Day
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
@BigD9795 hell yeah bro smashed that workout!!Upper Day
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
PUSH Day
Great workout. No complaints. Loving the process.
. Added a few pics just for benchmark of where I’m at. Veins were popping pretty good this morning.
Fasted Weight: 206.1
Back off set to failure on all back and chest exercises this week.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x12x75
1x8x65 back off set to failure.
Hammer Strength ISO Lateral Flat Chest Press
3x10x82.5
1x10x70 back off set to failure
Standing Cable Chest Fly’s
2x15x57
1x12x47 back off set to failure
Reverse Cable Fly’s
3x13x20
Standing WG EZ Bar Upright Rows
2x12x80
Overhead Triceps Cable Extensions
3x13x60
30% Incline EZ Bar French Press
2x13x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm
Great workout. No complaints. Loving the process.
. Added a few pics just for benchmark of where I’m at. Veins were popping pretty good this morning. Fasted Weight: 206.1
Back off set to failure on all back and chest exercises this week.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x12x75
1x8x65 back off set to failure.
Hammer Strength ISO Lateral Flat Chest Press
3x10x82.5
1x10x70 back off set to failure
Standing Cable Chest Fly’s
2x15x57
1x12x47 back off set to failure
Reverse Cable Fly’s
3x13x20
Standing WG EZ Bar Upright Rows
2x12x80
Overhead Triceps Cable Extensions
3x13x60
30% Incline EZ Bar French Press
2x13x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm
@BigD9795 quality update man. Keep after it.Upper Day
Fasting Weight: 206.5
Workout was banging today. Feeling good!
Back off set to failure after the last working set of every chest and back exercise this week. Coach ain’t playing around!!!!
Machine Lateral Raises
3x15x100
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x75
1x8x65 - back off set to failure
Seated Machine Overhead Shoulder Press
3x11x90
Standing Cable Crossover Fly’s
2x14x57
1x10x47 - back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x11x82
1x12x71 - back off set to failure
Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x235
1x9x200 - back off set to failure
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x9x110
1x15x00 - back off set to failure
Preacher Curls
4x14x65
Close Grip Smith Machine Bench Press
4x12x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Grainy and ripped, you are really showing big resultsPUSH Day
Great workout. No complaints. Loving the process.
Fasted Weight: 206.1
Back off set to failure on all back and chest exercises this week.
Standing Cable Lateral Raises
4x11x25
Hammer Strength ISO Lateral Incline Chest Press
3x12x75
1x8x65 back off set to failure.
Hammer Strength ISO Lateral Flat Chest Press
3x10x82.5
1x10x70 back off set to failure
Standing Cable Chest Fly’s
2x15x57
1x12x47 back off set to failure
Reverse Cable Fly’s
3x13x20
Standing WG EZ Bar Upright Rows
2x12x80
Overhead Triceps Cable Extensions
3x13x60
30% Incline EZ Bar French Press
2x13x65
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm
View attachment 107933
View attachment 107934
@BigD9795 are you pushing in cardio?
Yes I always push in cardio. Or at least in terms of trying to stay in the 130-140 range or maybe slightly above 140.Grainy and ripped, you are really showing big results
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Try to get to 60min with training if possible
PULL Day
Great day at the gym. Loving every minute of it.
Back off sets to failure after all working sets on all back and chest exercises this week.
Added a few pics for reference to where I’m at.
Weight this morning: 206.5
Straight Arm Cable Pullover (Lat Prayers)
2x14x66
1x8x61.6 back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x12x82
1x8x71 back off set to failure
Seated Cable Rows
Med. Grip/Elbows Tight
3x12x170
1x13x148 back off set to failure
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x13x165
1x10x148 back off set to failure
Wide Grip Lat Cable Pulldowns
2x11x165
1x10x148 back off set to failure
Dumbbell Kelso Shrugs
3x14x55
Standing Dual Cable Bicep Curls
3x14x37
Standing EZ Bar Cable Curls
3x13x55
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
Great day at the gym. Loving every minute of it.
Back off sets to failure after all working sets on all back and chest exercises this week.
Added a few pics for reference to where I’m at.
Weight this morning: 206.5
Straight Arm Cable Pullover (Lat Prayers)
2x14x66
1x8x61.6 back off set to failure
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x12x82
1x8x71 back off set to failure
Seated Cable Rows
Med. Grip/Elbows Tight
3x12x170
1x13x148 back off set to failure
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x13x165
1x10x148 back off set to failure
Wide Grip Lat Cable Pulldowns
2x11x165
1x10x148 back off set to failure
Dumbbell Kelso Shrugs
3x14x55
Standing Dual Cable Bicep Curls
3x14x37
Standing EZ Bar Cable Curls
3x13x55
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
Attachments
back and front double bi is your pose brother
growing nicely
its great #1 that you are enjoying your lifting. once it becomes a grind then the fun goes away. keep the motivation up! @BigD9795
bro you got some good biceps. i think that yo best feature. looking lean too @BigD9795
This is the routine my coach has for me. Working my back aggressively.
bros you killing it @BigD9795 we gonna have to change your name to RIPD9795 lol. you looking lean and mean
bros EVO love
@BigD9795 you look great! the physique is on point. pushing things nicely!
you are proving age is just a number. you are getting younger as you get older @BigD9795 nice job on this
Cardio is very important. People forget that the heart is also a muscle. You are doing great. @BigD9795
Leg B Day (Hamstring Focused)
It was slow to get the old body warmed up today. Honestly, I wasn’t feeling great to begin the workout. But, I could hear my old football coach was screaming in my ear, “you fucking pussy, time to go to work!” Thankful I was hearing voices this morning. Ended up having a really good workout. Powered through the cardio and got it done.
Weight: 206.4
Seated Leg Curls
3x13x160
Leg Extensions
3x14x185
Raised Front Foot DB Split Squats
4x12x35
Leg Press (Foot Placement High and Wide)
3x18x255
Reverse Lunges
3x12x30
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Leg Press Machine Calf Presses
3x14x485
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
It was slow to get the old body warmed up today. Honestly, I wasn’t feeling great to begin the workout. But, I could hear my old football coach was screaming in my ear, “you fucking pussy, time to go to work!” Thankful I was hearing voices this morning.
Ended up having a really good workout. Powered through the cardio and got it done. Weight: 206.4
Seated Leg Curls
3x13x160
Leg Extensions
3x14x185
Raised Front Foot DB Split Squats
4x12x35
Leg Press (Foot Placement High and Wide)
3x18x255
Reverse Lunges
3x12x30
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Leg Press Machine Calf Presses
3x14x485
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
i love those 'you fucking pussy' moments brotherLeg B Day (Hamstring Focused)
It was slow to get the old body warmed up today. Honestly, I wasn’t feeling great to begin the workout. But, I could hear my old football coach was screaming in my ear, “you fucking pussy, time to go to work!” Thankful I was hearing voices this morning.
Weight: 206.4
Seated Leg Curls
3x13x160
Leg Extensions
3x14x185
Raised Front Foot DB Split Squats
4x12x35
Leg Press (Foot Placement High and Wide)
3x18x255
Reverse Lunges
3x12x30
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Leg Press Machine Calf Presses
3x14x485
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
i get them and PUSH hard with metal music @BigD9795
i love those 'you fucking pussy' moments brother
Crank the tunes and FULL SEND!
FULL send to the topppp!
Crank the tunes and FULL SEND!
@BigD9795 amazing work right here!
Awesome job with the poses
Upper Day
Fasting Weight: 207.1
Out of town for work. So at a different gym. Not ideal. But not too bad. Was able to make everything work with only one adjustment to my normal routine. Nutrition is a little tough while traveling. But keeping it within the macros Ben while not having my normal resources. I really hate not having my normal routine but that’s just life. Sometimes you have to pivot and go plan B.
Workout was awesome. Literally roasted side delts today. I might need help dressing myself this morning!
Intensifier this week is AMRAP routine on all side delts exercises.
Machine Lateral Raises (AMRAP’s)
1x12x90
1x21x90
1x14x90
1x10x90
1x10x90
1x10x90
1x21x90
1x14x90
1x10x90
1x6x90
I’m toast!
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x10x80
Seated Machine Overhead Shoulder Press
3x12x90
Standing Cable Crossover Fly’s
2x15x57
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x12x82
Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight
2x10x80
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x10x110
Preacher Curls
4x12x70
Close Grip Bench Press
4x12x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
Fasting Weight: 207.1
Out of town for work. So at a different gym. Not ideal. But not too bad. Was able to make everything work with only one adjustment to my normal routine. Nutrition is a little tough while traveling. But keeping it within the macros Ben while not having my normal resources. I really hate not having my normal routine but that’s just life. Sometimes you have to pivot and go plan B.
Workout was awesome. Literally roasted side delts today. I might need help dressing myself this morning!
Intensifier this week is AMRAP routine on all side delts exercises.
Machine Lateral Raises (AMRAP’s)
1x12x90
1x21x90
1x14x90
1x10x90
1x10x90
1x10x90
1x21x90
1x14x90
1x10x90
1x6x90
I’m toast!
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x10x80
Seated Machine Overhead Shoulder Press
3x12x90
Standing Cable Crossover Fly’s
2x15x57
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x12x82
Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight
2x10x80
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x10x110
Preacher Curls
4x12x70
Close Grip Bench Press
4x12x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
Be careful that many sets can damage your shoulders over time.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You're doing a lot of overheads and shoulder work right? @BigD9795 I agree with @RoidRage69 on shoulders you need to cut volume to avoid injury.Upper Day
Fasting Weight: 207.1
Out of town for work. So at a different gym. Not ideal. But not too bad. Was able to make everything work with only one adjustment to my normal routine. Nutrition is a little tough while traveling. But keeping it within the macros Ben while not having my normal resources. I really hate not having my normal routine but that’s just life. Sometimes you have to pivot and go plan B.
Workout was awesome. Literally roasted side delts today. I might need help dressing myself this morning!
Intensifier this week is AMRAP routine on all side delts exercises.
Machine Lateral Raises (AMRAP’s)
1x12x90
1x21x90
1x14x90
1x10x90
1x10x90
1x10x90
1x21x90
1x14x90
1x10x90
1x6x90
I’m toast!
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x10x80
Seated Machine Overhead Shoulder Press
3x12x90
Standing Cable Crossover Fly’s
2x15x57
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x12x82
Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight
2x10x80
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x10x110
Preacher Curls
4x12x70
Close Grip Bench Press
4x12x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
@BigD9795 looking good man. Putting on some good muscle brother
Yeah. Coach said we would rarely use the AMRAPs so after this week, back to normal volume most likely. Or at least not quite like the AMRAPs yesterday. I’m out of town for work so im taki g. Rest day today because I just couldn’t get the schedule to work so I cousin workout this morning. So my normal rest day on Wednesday I’m selling out for today. Needed the rest. I was completely spent yesterday.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Rest and come back fresh
Legs A (Quad Focused)
Fasted Weight: 207.7
Was out of town for work the last three days. Never been so glad to be home with all my usual resources and especially my normal routine. Normally today is my rest day but I swapped it out to yesterday because my schedule with work was just too busy to fit my normal leg day in and I did it today. Good workout.
Seated Leg Curls
3x14x160
Leg Extensions
3x15x185
Hack Squats
3x10x185
Leg Press (lower, narrower foot placement)
3x13x425
Raised Front Foot DB Split Squats
2x13x40
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x15x485
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 137 bpm
Fasted Weight: 207.7
Was out of town for work the last three days. Never been so glad to be home with all my usual resources and especially my normal routine. Normally today is my rest day but I swapped it out to yesterday because my schedule with work was just too busy to fit my normal leg day in and I did it today. Good workout.
Seated Leg Curls
3x14x160
Leg Extensions
3x15x185
Hack Squats
3x10x185
Leg Press (lower, narrower foot placement)
3x13x425
Raised Front Foot DB Split Squats
2x13x40
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x15x485
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 137 bpm
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Strong training back at it hard
On the hacks try to do 2 x10 and 1x15 to volume up.
@BigD9795 this is a good training session. i like how you hit the legs then hit the cardio at the end. kill 2 birds with 1 stone
@BigD9795 bro this one looking solid. the hack squats on point. you won't go wrong with leg extensions too.
I feel ya on this one
@BigD9795 this is a nice leg workout man. hte machine adductors and leg press are all excellent. i also like the cardio finish
@BigD9795 nice job on the leg training. looking really good on this one. you are pumping it hard
Evo community, I want to thank you for all of the very positive and constructive input on my log. It is SO nice to have that kind of support from Al of you who are following. I’m having g a great time with this and just love training and putting in the work. No greater satisfaction than knowing that hard work pays off. And the mental therapy of the process daily is everything. Thank you all for your continued support.
D
@BigD9795 good job man. i'm glad you are getting some good training in. that is what we like to see with leg day!
bros the leg training is on point. seated leg curls and leg extensions is amazing. machine adductors on point @BigD9795
PUSH Day
Workout this morning was intense. Very satisfying. Was able to push HARD. Strength is definitely bumping up some.
Fasted Weight: 208.1
AMRAPs on side delts
Standing Cable Lateral Raises (AMRAP Sets)
1x12x20
1x20x20
1x14x20
1x11x20
1x8x20
1x4x20
1x14x20
1x9x20
1x9x20
1x5x20
Hammer Strength ISO Lateral Incline Chest Press
3x10x80
Hammer Strength ISO Lateral Flat Chest Press
3x11x82.5
Standing Cable Chest Fly’s
2x12x60
Reverse Cable Fly’s
3x14x20
Standing WG EZ Bar Upright Rows
2x10x85
Overhead Triceps Cable Extensions
3x14x60
30% Incline EZ Bar French Press
2x14x65
Abs: Cable Crunch
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135 bpm
Workout this morning was intense. Very satisfying. Was able to push HARD. Strength is definitely bumping up some.
Fasted Weight: 208.1
AMRAPs on side delts
Standing Cable Lateral Raises (AMRAP Sets)
1x12x20
1x20x20
1x14x20
1x11x20
1x8x20
1x4x20
1x14x20
1x9x20
1x9x20
1x5x20
Hammer Strength ISO Lateral Incline Chest Press
3x10x80
Hammer Strength ISO Lateral Flat Chest Press
3x11x82.5
Standing Cable Chest Fly’s
2x12x60
Reverse Cable Fly’s
3x14x20
Standing WG EZ Bar Upright Rows
2x10x85
Overhead Triceps Cable Extensions
3x14x60
30% Incline EZ Bar French Press
2x14x65
Abs: Cable Crunch
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135 bpm
Hack squat is one of my favorite movements
@BigD9795 beastmode leg session right here!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Big PUSH day with cardio
you are moving along nicely.
well you are a huge part of the EVO family now. hope to see you supporting your fellow family on their logs too as well
Yes, I need to explore all the logs more. My bad. It will get better.
PULL Day
Another solid pull day. Feeling much stronger on the whole. It feels great for sure. Went up on weight with several exercises and things felt good.
Weight this morning: 209.1
Straight Arm Cable Pullover (Lat Prayers)
2x15x66
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
2x12x82
Seated Cable Rows
Med. Grip/Elbows Tight
3x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x8x170
Wide Grip Lat Cable Pulldowns
2x11x165
Dumbbell Kelso Shrugs
3x15x55
Standing Dual Cable Bicep Curls
3x15x37
Standing EZ Bar Cable Curls
3x14x55
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm
Another solid pull day. Feeling much stronger on the whole. It feels great for sure. Went up on weight with several exercises and things felt good.
Weight this morning: 209.1
Straight Arm Cable Pullover (Lat Prayers)
2x15x66
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
2x12x82
Seated Cable Rows
Med. Grip/Elbows Tight
3x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x8x170
Wide Grip Lat Cable Pulldowns
2x11x165
Dumbbell Kelso Shrugs
3x15x55
Standing Dual Cable Bicep Curls
3x15x37
Standing EZ Bar Cable Curls
3x14x55
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm
for sure. check mine out its in my sig on another forumYes, I need to explore all the logs more. My bad. It will get better.
i like your pull day brother
get pull ups more in the mix
@BigD9795 great work big guy. You did a number on your legs
Leg B Day (Hamstring Focused)
Check-in went ok today. I picked up a little more than a pound this week on my daily average weight. So macros stay the same and hoping the body cooperates and catches up.
Intensifier this week to be performed in lieu of normal working sets on Incline Chest Press, 1 row of choice, and either Hack Squat or Leg Press:
FIRST 5X (3+3+3+3+3) + 15 SEC. INSTRASET REST
Rest 3 minutes between clusters
SECOND 5X (3+3+3+3+3) + 20 SEC. INSTRASET REST
Fasting Weight: 210
Lying Leg Curls
3x13x125
Leg Extensions
3x12x190
Raised Front Foot DB Split Squats
4x13x35
Leg Press (Foot Placement High and Wide)
3x19x255
Reverse Lunges
3x13x30
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Leg Press Machine Calf Presses
3x10x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
Check-in went ok today. I picked up a little more than a pound this week on my daily average weight. So macros stay the same and hoping the body cooperates and catches up.
Intensifier this week to be performed in lieu of normal working sets on Incline Chest Press, 1 row of choice, and either Hack Squat or Leg Press:
FIRST 5X (3+3+3+3+3) + 15 SEC. INSTRASET REST
Rest 3 minutes between clusters
SECOND 5X (3+3+3+3+3) + 20 SEC. INSTRASET REST
Fasting Weight: 210
Lying Leg Curls
3x13x125
Leg Extensions
3x12x190
Raised Front Foot DB Split Squats
4x13x35
Leg Press (Foot Placement High and Wide)
3x19x255
Reverse Lunges
3x13x30
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Leg Press Machine Calf Presses
3x10x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
lets get some leg pics up for the size brother
I’ll take some next leg day. I’ll be honest. Not happy with my legs right now. They’ve improved, but I’m not happy with them. I had a total knee replacement in 2016 on my right knee. I can’t get hard contraction because of all the nerves they cut so right side isn’t developing the way the left is. It’s a noticeable difference. Frustrating. But I do the best I can with what I have to work with.lets get some leg pics up for the size brother
i think in time legs will grow lets pump them brother
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
enjoy the rest
Upper Day
Fasting Weight: 211
Intense workout.
Intensifier this week is MYO Sets on Incline Press, and Choice of Row
Machine Lateral Raises
3X10x105
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
10x3x95
DB Overhead Shoulder Press
3x14x40
Standing Cable Crossover Fly’s
2x13x60
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x8x88
Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
10x3x100
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x11x110
Preacher Curls
4x12x70
Close Grip Bench Press
4x13x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 133
Fasting Weight: 211
Intense workout.
Intensifier this week is MYO Sets on Incline Press, and Choice of Row
Machine Lateral Raises
3X10x105
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
10x3x95
DB Overhead Shoulder Press
3x14x40
Standing Cable Crossover Fly’s
2x13x60
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x8x88
Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
10x3x100
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x11x110
Preacher Curls
4x12x70
Close Grip Bench Press
4x13x105
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 133
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@BigD9795 looking good on shoulders but try to drop the overheads to 2 sets, have you done some core work planks?
I did last week I believe. I rotate among different ab exercises. Thank you, brother!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I would add them back
standing cable crossover fly's is A+. outstanding job on this one. the preacher curls are on point @BigD9795
@BigD9795 this is an amazing weight training session. you are pumping some big weights. keep it up!
@BigD9795 this one is looking great! chest supported hammer strength iso rows are amazing. abs and cable crunches are amazing
What does 'Intensifier' mean in this context?
@BigD9795 bro you looking good on this one. the weights look on point. i love the hard training
@BigD9795 bros looking all in! the standing cable crossover fly's is on point. close grip bench press
@BigD9795 nice job on this mix of exercises. preacher curls are always a fun one. nice that you keep HR at 133
@BigD9795 awesome session right here!
They are designed to create a different and strong stimulus to the muscle to accelerate strength and growth.
Legs A (Quad Focused)
Fasted Weight: 209.4
Sleep wasn’t great last night. Don’t took a minute to get going. But turned out to be a good workout minus the near fight I almost had in the sauna post workout.
MYO sets on Leg Press this AM
Lying Leg Curls
3x14x120
Leg Extensions
3x13x190
Hack Squats
3x11x185
Leg Press (lower, narrower foot placement)
10x3x550
Raised Front Foot DB Split Squats
2x14x40
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x11x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
Fasted Weight: 209.4
Sleep wasn’t great last night. Don’t took a minute to get going. But turned out to be a good workout minus the near fight I almost had in the sauna post workout.
MYO sets on Leg Press this AM
Lying Leg Curls
3x14x120
Leg Extensions
3x13x190
Hack Squats
3x11x185
Leg Press (lower, narrower foot placement)
10x3x550
Raised Front Foot DB Split Squats
2x14x40
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x11x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
good day but no sleep, you able to take a nap?Legs A (Quad Focused)
Fasted Weight: 209.4
Sleep wasn’t great last night. Don’t took a minute to get going. But turned out to be a good workout minus the near fight I almost had in the sauna post workout.
MYO sets on Leg Press this AM
Lying Leg Curls
3x14x120
Leg Extensions
3x13x190
Hack Squats
3x11x185
Leg Press (lower, narrower foot placement)
10x3x550
Raised Front Foot DB Split Squats
2x14x40
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x11x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
No. But I have rest day tomorrow and plan to try to get extra sleep tonight.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Sleep more you will recover
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
rest well
Nice job on fasting
@BigD9795 great training session man. Got some good cardio in also.
Didn’t get a chance to post yesterday. So this is Thursday’s PUSH day.
PUSH Day
Good workout! No complaints.
Fasted Weight: 210.5
MYO Sets on incline chest press.
Standing Cable Lateral Raises
4x12x25
Hammer Strength ISO Lateral Incline Chest Press
10x3x95 MYO Sets
Hammer Strength ISO Lateral Flat Chest Press
3x8x90
Machine Chest Fly’s
2x14x165
Machine Rear Delt Fly’s
3x12x100
Standing WG EZ Bar Upright Rows
2x11x85
Overhead Triceps Cable Extensions
3x15x60
30% Incline EZ Bar French Press
2x15x65
Abs: Cable Crunch
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm
PUSH Day
Good workout! No complaints.
Fasted Weight: 210.5
MYO Sets on incline chest press.
Standing Cable Lateral Raises
4x12x25
Hammer Strength ISO Lateral Incline Chest Press
10x3x95 MYO Sets
Hammer Strength ISO Lateral Flat Chest Press
3x8x90
Machine Chest Fly’s
2x14x165
Machine Rear Delt Fly’s
3x12x100
Standing WG EZ Bar Upright Rows
2x11x85
Overhead Triceps Cable Extensions
3x15x60
30% Incline EZ Bar French Press
2x15x65
Abs: Cable Crunch
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm
the push day is good but how have you been on the food intake brother?
Leg B Day (Hamstring Focused)
Check-in went ok today. Macros stay the same. Coach said everything is tracking the way it should. Now, time to get back to work!
Fasting Weight: 209.9
Seated Leg Curls
3x15x160
Leg Extensions
3x14x190
Raised Front Foot DB Split Squats
4x15x35
Leg Press (Foot Placement High and Wide)
10x3x450
Reverse Lunges
3x15x30
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Leg Press Machine Calf Presses
3x12x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 124 bpm
Check-in went ok today. Macros stay the same. Coach said everything is tracking the way it should. Now, time to get back to work!
Fasting Weight: 209.9
Seated Leg Curls
3x15x160
Leg Extensions
3x14x190
Raised Front Foot DB Split Squats
4x15x35
Leg Press (Foot Placement High and Wide)
10x3x450
Reverse Lunges
3x15x30
Machine Hip Adductors
MYO Reps after last working set
2x15x185
Leg Press Machine Calf Presses
3x12x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 124 bpm
Similar threads
