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Approved Log A Bodybuilding comeback Journey

WEDNESDAY August 20
DELTS/BICEPS/TRICEPS/FOREARMS
DELTS
Seated Dumbbell Shoulder Press
5 sets 15-20 reps
Standing Side Lateral
5 sets 10-12 reps
BICEPS
Standing Barbell Curls
5 sets 10-12 reps
Seated Dumbbell Curls
5 sets 8-10 reps
FOREARMS
Hammer Curls
5 sets 8-10 reps
Wrist Curls
3 sets 15-20 reps
TRICEPS
Tricep Pushdowns
5 sets 10-15 reps
Seated Overhead Tricep Extension
5 sets 8-10 reps
MEALS
1) and 2)
Viet Banh Mi Sandwich
120gms protein
74gms carbs
3) Avacado/Banana Protein Smoothie
30gms protein
4) Pork tenderloin 2 whole eggs with rice and vegetable
60gms protein
35 carbs
5) Beef tenderloin and vegetables w rice
50gms protein
32gms carbs
6) Pork tenderloin with 2 whole eggs and vegetables over rice
60gms protein
35 carbs
 

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LeNguyen said:
SUNDAY August 15
LEGS/ABS
Quads
Barbell Squats
5 sets 12-15 reps
Seated Leg Extension
5 sets to failure
Hamstring
Laying Leg Curls
5 sets to failure
Abs
Hanging Leg Raises
5 sets to failure
Click to expand...
@LeNguyen love seeing these sets to failure brother. Those how you force the muscle to grow.
 
LeNguyen said:
Thanks brother, yeah I’m a creature of comfort, your right I was scared to death at first worrying about everything, but after the surgery I had to make a lifestyle change, trucking is so unhealthy, sleeping is sporadic, sometimes in 3 days I may get 6 hours sleep, then the food omg! Hit or miss, fast food and garbage food from greasy diners, try to hit Walmart and cook in truck, but hard to do with a microwave. First week stock fridge up with home cooked meals, but I stay out 3-4 months straight so the rest is eating all the poison on the road. Last year I went to Vietnam and brought my wife to America, it took 5 years for all the paperwork to clear immigration… best thing ever happened to me, it help me to transition over , I’m loving it being home everyday and have weekends that really feel like a weekend. If I never see the inside of a big rig again it will still be too soon 😂💪🏻💪🏻💪🏻
Click to expand...
It’s awesome that you can do line work at home. I’m currently working at home for the first time in almost 18 years. I had to quit my job, start my own company, and navigate the onboarding process of a huge corporation. That took almost a year and this project will be over in a couple months tops. Then it’s back on the road.

I have many friends who switched to power from communications line work. It’s been hard for them lately, but before this year it seemed like they all were living the dream, besides working way too many hours for my liking. I do work 100 hour weeks sometimes but not like I used to and only when it’s worth it to me. I could use a few weeks like that right now!

Is there a big infrastructure overhaul happening in Charlotte right now, or is the regular maintenance work keeping you busy forever?
 
toddthelineman said:
It’s awesome that you can do line work at home. I’m currently working at home for the first time in almost 18 years. I had to quit my job, start my own company, and navigate the onboarding process of a huge corporation. That took almost a year and this project will be over in a couple months tops. Then it’s back on the road.

I have many friends who switched to power from communications line work. It’s been hard for them lately, but before this year it seemed like they all were living the dream, besides working way too many hours for my liking. I do work 100 hour weeks sometimes but not like I used to and only when it’s worth it to me. I could use a few weeks like that right now!

Is there a big infrastructure overhaul happening in Charlotte right now, or is the regular maintenance work keeping you busy forever?
Click to expand...
Yes , Charlotte is growing so rapidly last I checked we have surpassed Atlanta in rankings for largest cities in the US… they are building everywhere in the city and surrounding suburbs, tearing down old ghetto neighborhoods and building high rise condos and hotels, the city is going through a renaissance, it’s a utopian environment for blue collar workers, I’ve even seen an influx of high tech jobs, companies like Elli Lilly, and major banks are investing here, from last I heard Charlotte is ranked number two banking center right behind New York… money everywhere, economy booming, more jobs than they can fill, and for such a large metropolitan city crime is relatively low, the police here do not play, you do not see the rioting , marching , looting, like in some other large cities, you step outa line you get locked up, you hurt one of our officers they will beat your a$$ before you go to jail! If you’re a liberal cookie you should stay in cali 😂💪🏻
The mountains are only a 2 hour drive the beaches 3, other than Miami we have the best beaches on the east coast, great place to raise a family.
 
LeNguyen said:
Yes , Charlotte is growing so rapidly last I checked we have surpassed Atlanta in rankings for largest cities in the US… they are building everywhere in the city and surrounding suburbs, tearing down old ghetto neighborhoods and building high rise condos and hotels, the city is going through a renaissance, it’s a utopian environment for blue collar workers, I’ve even seen an influx of high tech jobs, companies like Elli Lilly, and major banks are investing here, from last I heard Charlotte is ranked number two banking center right behind New York… money everywhere, economy booming, more jobs than they can fill, and for such a large metropolitan city crime is relatively low, the police here do not play, you do not see the rioting , marching , looting, like in some other large cities, you step outa line you get locked up, you hurt one of our officers they will beat your a$$ before you go to jail! If you’re a liberal cookie you should stay in cali 😂💪🏻
The mountains are only a 2 hour drive the beaches 3, other than Miami we have the best beaches on the east coast, great place to raise a family.
Click to expand...
Might be a good place for me to expand
 
LeNguyen said:
WEDNESDAY August 20
DELTS/BICEPS/TRICEPS/FOREARMS
DELTS
Seated Dumbbell Shoulder Press
5 sets 15-20 reps
Standing Side Lateral
5 sets 10-12 reps
BICEPS
Standing Barbell Curls
5 sets 10-12 reps
Seated Dumbbell Curls
5 sets 8-10 reps
FOREARMS
Hammer Curls
5 sets 8-10 reps
Wrist Curls
3 sets 15-20 reps
TRICEPS
Tricep Pushdowns
5 sets 10-15 reps
Seated Overhead Tricep Extension
5 sets 8-10 reps
MEALS
1) and 2)
Viet Banh Mi Sandwich
120gms protein
74gms carbs
3) Avacado/Banana Protein Smoothie
30gms protein
4) Pork tenderloin 2 whole eggs with rice and vegetable
60gms protein
35 carbs
5) Beef tenderloin and vegetables w rice
50gms protein
32gms carbs
6) Pork tenderloin with 2 whole eggs and vegetables over rice
60gms protein
35 carbs
Click to expand...
Looks like real Vietnamese food and really high quality protein :D @LeNguyen at this rate you'll be on top very soon!
must taste amazing! your lady going all out!
 
LeNguyen said:
WEDNESDAY August 20
DELTS/BICEPS/TRICEPS/FOREARMS
DELTS
Seated Dumbbell Shoulder Press
5 sets 15-20 reps
Standing Side Lateral
5 sets 10-12 reps
BICEPS
Standing Barbell Curls
5 sets 10-12 reps
Seated Dumbbell Curls
5 sets 8-10 reps
FOREARMS
Hammer Curls
5 sets 8-10 reps
Wrist Curls
3 sets 15-20 reps
TRICEPS
Tricep Pushdowns
5 sets 10-15 reps
Seated Overhead Tricep Extension
5 sets 8-10 reps
MEALS
1) and 2)
Viet Banh Mi Sandwich
120gms protein
74gms carbs
3) Avacado/Banana Protein Smoothie
30gms protein
4) Pork tenderloin 2 whole eggs with rice and vegetable
60gms protein
35 carbs
5) Beef tenderloin and vegetables w rice
50gms protein
32gms carbs
6) Pork tenderloin with 2 whole eggs and vegetables over rice
60gms protein
35 carbs
Click to expand...
Hahaha I shouldn’t have looked at this food before bed. I want eggs now
 
LeNguyen said:
WEDNESDAY August 20
DELTS/BICEPS/TRICEPS/FOREARMS
DELTS
Seated Dumbbell Shoulder Press
5 sets 15-20 reps
Standing Side Lateral
5 sets 10-12 reps
BICEPS
Standing Barbell Curls
5 sets 10-12 reps
Seated Dumbbell Curls
5 sets 8-10 reps
FOREARMS
Hammer Curls
5 sets 8-10 reps
Wrist Curls
3 sets 15-20 reps
TRICEPS
Tricep Pushdowns
5 sets 10-15 reps
Seated Overhead Tricep Extension
5 sets 8-10 reps
MEALS
1) and 2)
Viet Banh Mi Sandwich
120gms protein
74gms carbs
3) Avacado/Banana Protein Smoothie
30gms protein
4) Pork tenderloin 2 whole eggs with rice and vegetable
60gms protein
35 carbs
5) Beef tenderloin and vegetables w rice
50gms protein
32gms carbs
6) Pork tenderloin with 2 whole eggs and vegetables over rice
60gms protein
35 carbs
Click to expand...
Training looks great...that's A LOT of volume. Are you tracking your weights and reps?

That banh mi looks delicious. You can tell it's home made cuz the restaurants would never put that much meat in lol
 
LeNguyen said:
Yes , Charlotte is growing so rapidly last I checked we have surpassed Atlanta in rankings for largest cities in the US… they are building everywhere in the city and surrounding suburbs, tearing down old ghetto neighborhoods and building high rise condos and hotels, the city is going through a renaissance, it’s a utopian environment for blue collar workers, I’ve even seen an influx of high tech jobs, companies like Elli Lilly, and major banks are investing here, from last I heard Charlotte is ranked number two banking center right behind New York… money everywhere, economy booming, more jobs than they can fill, and for such a large metropolitan city crime is relatively low, the police here do not play, you do not see the rioting , marching , looting, like in some other large cities, you step outa line you get locked up, you hurt one of our officers they will beat your a$$ before you go to jail! If you’re a liberal cookie you should stay in cali 😂💪🏻
The mountains are only a 2 hour drive the beaches 3, other than Miami we have the best beaches on the east coast, great place to raise a family.
Click to expand...
NC is pretty famous for their riding too. Lots of great twisty mountain roads out there for some serious motorcycle rips. Some really famous mountain biking too. I'd love to live down there.
 
BeMe said:
NC is pretty famous for their riding too. Lots of great twisty mountain roads out there for some serious motorcycle rips. Some really famous mountain biking too. I'd love to live down there.
Click to expand...
I was born there actually:)

But I’ve barely visited.

Almost went for the hurricane last summer, then the prime contractor straight up shafted almost everyone. Would have put me out of business for sure. They should have chopped it all down. Of course, the residents don’t deserve that, but once they have their internet running, it’s easy to forget the guys who Lost everything putting it back up. Thousands of them
 
BeMe said:
Training looks great...that's A LOT of volume. Are you tracking your weights and reps?

That banh mi looks delicious. You can tell it's home made cuz the restaurants would never put that much meat in lol
Click to expand...
Yes brother I tract everything, got a little black book I keep o a stool next to the weight pile💪🏻
 
toddthelineman said:
I was born there actually:)

But I’ve barely visited.

Almost went for the hurricane last summer, then the prime contractor straight up shafted almost everyone. Would have put me out of business for sure. They should have chopped it all down. Of course, the residents don’t deserve that, but once they have their internet running, it’s easy to forget the guys who Lost everything putting it back up. Thousands of them
Click to expand...
Bastards...big guys always fukn the little guys in business.
 
LeNguyen said:
Yes brother I tract everything, got a little black book I keep o a stool next to the weight pile💪🏻
Click to expand...
Good man! Just wanted to make sure cuz the way your log reads it was hard to say for sure. Can't progress if you don't what you did that week right.
 
BeMe said:
Good man! Just wanted to make sure cuz the way your log reads it was hard to say for sure. Can't progress if you don't what you did that week right.
Click to expand...
lol, sorry I was being lazy… I’ll start adding the weight so EVO fam can see the progress 💪🏻 but this block I’m doing high volume little less weight to get my body back accustomed, especially for not being on gear for since last year…
 
LeNguyen said:
lol, sorry I was being lazy… I’ll start adding the weight so EVO fam can see the progress 💪🏻 but this block I’m doing high volume little less weight to get my body back accustomed, especially for not being on gear for since last year…
Click to expand...
Weight numbers are just numbers. It doesn't really matter unless you're competing as a power lifter. Who cares. They just a way of tracking progression.

All that matters is are you improving, is your body looking better? A lot of people would benefit from dropping the weight and improving their technique. Especially when you get older. Less chance of injury.
 
LeNguyen said:
lol, sorry I was being lazy… I’ll start adding the weight so EVO fam can see the progress 💪🏻 but this block I’m doing high volume little less weight to get my body back accustomed, especially for not being on gear for since last year…
Click to expand...
@BeMe is right weight is a # we just want to see you be consistent and track all :D
BeMe said:
Weight numbers are just numbers. It doesn't really matter unless you're competing as a power lifter. Who cares. They just a way of tracking progression.

All that matters is are you improving, is your body looking better? A lot of people would benefit from dropping the weight and improving their technique. Especially when you get older. Less chance of injury.
Click to expand...
 
Thursday and Friday (yesterday and today)
Rest days… tomorrow Saturday back to Chest… I had switched CHEST & DELTS to CHEST day only and put DELTS on its own with BICEPS & TRICEPS. For several weeks now, but don’t seem to be much difference, I seemed to get a better pump when I do CHEST & DELTS together, there already warmed up after CHEST… maybe I’ll go back to CHEST with DELTS , and gives arms there own day solely? Any opinions?
 
LeNguyen said:
Thursday and Friday (yesterday and today)
Rest days… tomorrow Saturday back to Chest… I had switched CHEST & DELTS to CHEST day only and put DELTS on its own with BICEPS & TRICEPS. For several weeks now, but don’t seem to be much difference, I seemed to get a better pump when I do CHEST & DELTS together, there already warmed up after CHEST… maybe I’ll go back to CHEST with DELTS , and gives arms there own day solely? Any opinions?
Click to expand...
I've done it both ways and never really noticed a difference either way. If you feel better doing chest and delts together than I'd say go with that. Trust yourself, no one thing works the same for everyone and nobody knows your body better than you.

Are you concerned about growing your delts more than other body parts? All I could say about that would be start your training session with the body part you're most wanting to grow. Make sure you warm up too, especially shoulders. Shoulder injuries really mess you up.
 
LeNguyen said:
Thursday and Friday (yesterday and today)
Rest days… tomorrow Saturday back to Chest… I had switched CHEST & DELTS to CHEST day only and put DELTS on its own with BICEPS & TRICEPS. For several weeks now, but don’t seem to be much difference, I seemed to get a better pump when I do CHEST & DELTS together, there already warmed up after CHEST… maybe I’ll go back to CHEST with DELTS , and gives arms there own day solely? Any opinions?
Click to expand...
I would do less shoulder pressure brother because 1 shoulder injury ou done
BeMe said:
I've done it both ways and never really noticed a difference either way. If you feel better doing chest and delts together than I'd say go with that. Trust yourself, no one thing works the same for everyone and nobody knows your body better than you.

Are you concerned about growing your delts more than other body parts? All I could say about that would be start your training session with the body part you're most wanting to grow. Make sure you warm up too, especially shoulders. Shoulder injuries really mess you up.
Click to expand...
yup shoulder injuries are shit
 
SUNDAY August 24
(Saturday felt run down low energy extra rest/recover day)
CHEST
Dumbbell Incline Press
50lb Dumbbells warm up set, 15 reps
70lb Dumbbells 5 sets, reps- 15, 12, 9, 11, 9
50lb Dumbbells 5 sets, reps- 12, 12, 9, 8, 10
Dumbbell Incline Flys
30lb Dumbbells 5 sets, reps- 12, 15, 15, 12, 12
MEALS
1) 300gms Cottage Cheese, 1/2 mango, 3 large pieces watermelon
37gms protein
2) 200gms Beef Tenderloin, 2 whole eggs, vegetable with rice
60gms protein
3) Protein Shake
30gms Protein
4) 200gms Pork Tenderloin vegetables and rice
50gms protein
5) 230gms Cottage Cheese, 1 mango
25gms protein
 

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MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
 

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LeNguyen said:
SUNDAY August 24
(Saturday felt run down low energy extra rest/recover day)
CHEST
Dumbbell Incline Press
50lb Dumbbells warm up set, 15 reps
70lb Dumbbells 5 sets, reps- 15, 12, 9, 11, 9
50lb Dumbbells 5 sets, reps- 12, 12, 9, 8, 10
Dumbbell Incline Flys
30lb Dumbbells 5 sets, reps- 12, 15, 15, 12, 12
MEALS
1) 300gms Cottage Cheese, 1/2 mango, 3 large pieces watermelon
37gms protein
2) 200gms Beef Tenderloin, 2 whole eggs, vegetable with rice
60gms protein
3) Protein Shake
30gms Protein
4) 200gms Pork Tenderloin vegetables and rice
50gms protein
5) 230gms Cottage Cheese, 1 mango
25gms protein
Click to expand...
You are so high protein and all natty food I love that :D @LeNguyen we should get pics up 1st week sept.
 
LeNguyen said:
MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
Click to expand...
I think you changed pics as I was viewing I didnt see the talapia :D
 
LevButlerov said:
I think you changed pics as I was viewing I didnt see the talapia :D
Click to expand...
lol, I put yesterday pork tenderloin instead of today’s Talapia, sorry 😂
 
LevButlerov said:
You are so high protein and all natty food I love that :D @LeNguyen we should get pics up 1st week sept.
Click to expand...
Will do brother, Im progressing better than I had expected being natty, not losing fat as fast as I would like but seems like Im swelling up rather quickly 💪🏻
 
LeNguyen said:
MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
Click to expand...

Watch the Tilapia you get. Most of it is total trash. They're raised in these little temporary ponds and live in filthy conditions. The reason they can sell them so cheap is you can throw sooo many of them into the tiniest pond and they will survive in horrible conditions. I only know this cuz I've been into aquariums and ponds my whole life and I used to feed my Piranhas Tilapia sometimes, but had to limit how much because Tilapia is even bad for them lol.
 
Monday August 15
Back
Bent Over Barbell Rows
185lbs 5 sets, reps 10,10,10,10,10
135lbs 5 sets, reps 15,12,10,10,12
Shrugs with Hex Bar
205lb 5 sets, reps 15,12,10,10,12
 
BeMe said:
Watch the Tilapia you get. Most of it is total trash. They're raised in these little temporary ponds and live in filthy conditions. The reason they can sell them so cheap is you can throw sooo many of them into the tiniest pond and they will survive in horrible conditions. I only know this cuz I've been into aquariums and ponds my whole life and I used to feed my Piranhas Tilapia sometimes, but had to limit how much because Tilapia is even bad for them lol.
Click to expand...
I get mind from Walmart, not sure if it makes a difference, lol 😂 hopefully I don’t get poisoned
 
LeNguyen said:
I get mind from Walmart, not sure if it makes a difference, lol 😂 hopefully I don’t get poisoned
Click to expand...
Check the package to see if it's farmed or wild caught. The wild caught stuff is ok, but the farmed stuff you should stay away from.
 
LeNguyen said:
Will do brother, Im progressing better than I had expected being natty, not losing fat as fast as I would like but seems like Im swelling up rather quickly 💪🏻
Click to expand...
Thats muscle memory :D
 
LeNguyen said:
Monday August 15
Back
Bent Over Barbell Rows
185lbs 5 sets, reps 10,10,10,10,10
135lbs 5 sets, reps 15,12,10,10,12
Shrugs with Hex Bar
205lb 5 sets, reps 15,12,10,10,12
Click to expand...
Any deads?
 
LevButlerov said:
Any deads?
Click to expand...
No brother, I haven’t incorporated deadlifts yet, they’ve been so taxing on my central nervous system in the past and causing such a long recovery time for me I’m sort of hesitant adding them now, trying to go lighter higher volume with quicker recovery times, maybe once gear is added I can start the dead’s?
 
LeNguyen said:
No brother, I haven’t incorporated deadlifts yet, they’ve been so taxing on my central nervous system in the past and causing such a long recovery time for me I’m sort of hesitant adding them now, trying to go lighter higher volume with quicker recovery times, maybe once gear is added I can start the dead’s?
Click to expand...
That is reasonable, how about pull ups?
 
LeNguyen said:
No brother, I haven’t incorporated deadlifts yet, they’ve been so taxing on my central nervous system in the past and causing such a long recovery time for me I’m sort of hesitant adding them now, trying to go lighter higher volume with quicker recovery times, maybe once gear is added I can start the dead’s?
Click to expand...
Or just do them infrequently
 
LeNguyen said:
MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
Click to expand...
very nice looking asian meal. if cooked right and prepped healthy its a very strong meal. good protein and nutrition @LeNguyen
 
LeNguyen said:
MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
Click to expand...
bro dayum that some weird looking food. def not texas diet ha! @LeNguyen but look good, need more red meat
 
LeNguyen said:
MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
Click to expand...
bros hell yeah this a nice asian dish. my wife asian makes similar stuff all the time @LeNguyen
 
LeNguyen said:
MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
Click to expand...
that meal makes me hungry for sure. @LeNguyen we love to see this. keep the grind going
 
ceo said:
bros hell yeah this a nice asian dish. my wife asian makes similar stuff all the time @LeNguyen
Click to expand...
Thanks so much brother, Asian wife means you’re also eating really good too 😁💪🏻💪🏻💪🏻
 
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LeNguyen said:
MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
Click to expand...
wow that is a nice vietnam dish. had no clue that sort of meal with eggs and sandwich existed @LeNguyen glad to see this!
 
ROIDDERS said:
wow that is a nice vietnam dish. had no clue that sort of meal with eggs and sandwich existed @LeNguyen glad to see this!
Click to expand...
Thanks brother! My wife really knows cooking, she’s very traditional Asian, since she was a kid helping grandmother aunts and mother prepare and cook meals for the family, I am very blessed to have such a special wife, she’s a woman from past generations, very hard to find traditional women now, especially in western culture… 😊💪🏻
 
LeNguyen said:
Thanks brother! My wife really knows cooking, she’s very traditional Asian, since she was a kid helping grandmother aunts and mother prepare and cook meals for the family, I am very blessed to have such a special wife, she’s a woman from past generations, very hard to find traditional women now, especially in western culture… 😊💪🏻
Click to expand...
that is great. i bet she makes some good fish!
 
LeNguyen said:
MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
Click to expand...
@LeNguyen looks good on the meals! the carbs and protein are on point. grinding it nicely
 
LeNguyen said:
MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
Click to expand...
Nailing the diet
 
LeNguyen said:
Thanks so much brother, Asian wife means you’re also eating really good too 😁💪🏻💪🏻💪🏻
Click to expand...
bros yes she feeds me a bit too well lol. her family knows i like to eat they always make double when i visit. they cool too, i didn't think they would like a big BBC like myself but they welcome me like i was they own
 
ceo said:
bros yes she feeds me a bit too well lol. her family knows i like to eat they always make double when i visit. they cool too, i didn't think they would like a big BBC like myself but they welcome me like i was they own
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Sounds like a wonderful family!! That’s a great blessing 💪🏻
 
EVO family a member of my work crew just fell 30 feet from pole to ground, ambulance just came to take him to hospital, please help pray for this young brother 🙏
 
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LeNguyen said:
EVO family a member of my work crew just fell 30 feet from pole to ground, ambulance just came to take him to hospital, please help pray for this young brother 🙏
Click to expand...
bros that horrible. i had pluming accident fell right through floor. amazing i survived. hope he okay let us know!
 
LeNguyen said:
MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
Click to expand...
@LeNguyen I really like your food choices man. A lot of really good tasting food there
 
ceo said:
bros that horrible. i had pluming accident fell right through floor. amazing i survived. hope he okay let us know!
Click to expand...
So glad you made it brother EVO family needs you! Yes, got news from crew chief.. says he’ll be ok, probably be out for a while, broken ribs , fractured leg…
 
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LeNguyen said:
So glad you made it brother EVO family needs you! Yes, got news from crew chief.. says he’ll be ok, probably be out for a while, broken ribs , fractured leg…
Click to expand...
bros sound similar to my injuries. i was out for 2 years but came back
 
ceo said:
bros sound similar to my injuries. i was out for 2 years but came back
Click to expand...
Dang brother, that was a serious accident… two years wow!! Yeah brother your so lucky to be alive God had his hand on you💪🏻💪🏻💪🏻
 
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LeNguyen said:
Dang brother, that was a serious accident… two years wow!! Yeah brother your so lucky to be alive God had his hand on you💪🏻💪🏻💪🏻
Click to expand...
bros yeah doctor said i would never lift again and now look at me!
 
ceo said:
bros yeah doctor said i would never lift again and now look at me!
Click to expand...
Your a walking miracle brother… you proved all those doctors wrong 💪🏻💪🏻💪🏻
 
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DELTS/TRICEPS/BICEPS/FOREARMS
DELTS
Seated Overhead Dumbbell Press
40lbs 5 sets/25,20,15,14,15
Standing Dumbbell Side Lateral
15lbs 5 sets/20,15,15,15,13
TRICEPS
Seated Overhead dumbbell Extension
35lbs 5 sets/12,12,10,8,8
Tricep Cable Pushdowns w bar
80lbs 5 sets/15,12,10,8,8
BICEPS
Barbell Curls
95lbs 3 sets/12,10,9
Standing Dumbbell Curls
30lbs 3 sets/12,12,12
Seated Wrist Curls
40lbs 2 sets/25,15
 
POST WORKOUT MEAL
VEGETABLE SOUP WITH PORK TENDERLOIN
GRILLED PORK TENDERLOIN OVER JASMINE RICE
79gms Protein
40lbs Carbs
 

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LeNguyen said:
DELTS/TRICEPS/BICEPS/FOREARMS
DELTS
Seated Overhead Dumbbell Press
40lbs 5 sets/25,20,15,14,15
Standing Dumbbell Side Lateral
15lbs 5 sets/20,15,15,15,13
TRICEPS
Seated Overhead dumbbell Extension
35lbs 5 sets/12,12,10,8,8
Tricep Cable Pushdowns w bar
80lbs 5 sets/15,12,10,8,8
BICEPS
Barbell Curls
95lbs 3 sets/12,10,9
Standing Dumbbell Curls
30lbs 3 sets/12,12,12
Seated Wrist Curls
40lbs 2 sets/25,15
Click to expand...
Nice day real pumped, cardio?
LeNguyen said:
POST WORKOUT MEAL
VEGETABLE SOUP WITH PORK TENDERLOIN
GRILLED PORK TENDERLOIN OVER JASMINE RICE
79gms Protein
40lbs Carbs
Click to expand...
You got a whole Vietnamese restaurant going there :D
 
LevButlerov said:
Perfect start moving up the cardio move to 10k
Click to expand...
Yes will do brother, after work I hit my garage gym and when finished my wife walks with me through the neighborhood, she has a step counter so we get our cardio in together now, 😊💪🏻
 
LeNguyen said:
MEALS
1) Protein Shake
30gm Protein
2) & 3) Vietnamese Banh Mi Sandwich w2 whole eggs
400gm Pork Tenderloin
120gms protein
70 carbs
4) 250gm Talapia over jasmine rice with vegetables and 2 whole eggs
60gm protein
35 carbs
5) 250gm Talapia over jasmine rice with asparagus and 2 whole eggs
60gm protein
35 carbs
6) 234 oz cottage cheese with 1 mango
25gm protein
Click to expand...
That food looks good
 
25homes said:
That food looks good
Click to expand...
Thanks so much brother, my wife cooks everything fresh every meal for me , no leftovers, she is really helping and supporting me with my bodybuilding aspirations and helping me to eat healthy💪🏻💪🏻💪🏻
 
LeNguyen said:
Yes will do brother, after work I hit my garage gym and when finished my wife walks with me through the neighborhood, she has a step counter so we get our cardio in together now, 😊💪🏻
Click to expand...
Family cardio, love it :D
 
SATURDAY AUGUST 30
LEGS
Seated Leg Extension
5 sets 20reps
Hack Squat
2 plates per side
5 sets 20 reps
Laying Hamstring Curls
5 sets 15 reps
*30 minutes cardio walk around neighborhood
 
Homemade Beef Curry with Sweat Potatoes, Potatoes, Onions, Lemon Grass…
45gms Protein
50gms carbs
 

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200gms Pork Tenderloin Stir Fried in Wok with Fresh Okra Over Jasmine Rice
50gms Protein
35gms Carbs
 

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UPDATE PICTURES
AFTER 9 MONTHS OFF GEAR AND NOT TRAINING AT ALL.
STARTED TRAINING AGAIN,
First Picture 8 weeks ago first day training started…
 

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Today, after 8 weeks training natty…lost significant body fat …
 

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THE BUDIST POGODA, with parents, some aunts some monks and wife…
 

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In
BeMe said:
Very lean and vascular. You're not running TRT?
Click to expand...
Thanks brother, no haven’t been on gear , not even TRT for over 9 months now… completely natty… my gear has just arrived in mail 2 days ago, will start blasting next week…
 
LeNguyen said:
In

Thanks brother, no haven’t been on gear , not even TRT for over 9 months now… completely natty… my gear has just arrived in mail 2 days ago, will start blasting next week…
Click to expand...
Have you gotten any bloodwork done while being natty?

That would be really good info to get before going on cycle.
 
BeMe said:
Have you gotten any bloodwork done while being natty?

That would be really good info to get before going on cycle.
Click to expand...
Yes have had 3 bloods drawn, last one was couple months ago, everything in the green, all healthy and on point, good to go…
 
LeNguyen said:
Yes have had 3 bloods drawn, last one was couple months ago, everything in the green, all healthy and on point, good to go…
Click to expand...
What was your free test at?

Any bloodwork since you've been back training again? That would be a more accurate report because you plan to keep training going forward.
 
Didn’t check test/estragin, doctors checked everything else, these were post surgery check ups, kidney liver all organ health lipid cholesterol glucose things like that, heart
 
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