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Macros are spot on. Food intake is good!!!!
what are the macros brother?
2830 Calorieswhat are the macros brother?
250g Protein
345g Carbs
50g fats
thats good but how about actual foods? anything for us?
Lots of lean proteins. Mainly chicken breast, poultry, and fish/seafood. Try to keep to complex carbs except around workouts. Healthy fats as much as possible.thats good but how about actual foods? anything for us?
Upper Day
Fasting Weight: 211.9
Fantastic workout today. Got 8 hours of sleep and increased weight on several exercises by 10-20 pounds. Pushed to failure on every last set. Felt SO good!
No intensifiers this week.
Machine Lateral Raises
3X11x105
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
2x10x90
Machine Overhead Shoulder Press
1x10x95
1x10x100
1x10x110
Standing Cable Crossover Fly’s
2x15x60
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x10x88
Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
2x12x235
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x8x125
Preacher Curls
4x13x70
BB Close Grip Bench Press
4x13x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
Fasting Weight: 211.9
Fantastic workout today. Got 8 hours of sleep and increased weight on several exercises by 10-20 pounds. Pushed to failure on every last set. Felt SO good!
No intensifiers this week.
Machine Lateral Raises
3X11x105
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
2x10x90
Machine Overhead Shoulder Press
1x10x95
1x10x100
1x10x110
Standing Cable Crossover Fly’s
2x15x60
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x10x88
Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
2x12x235
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x8x125
Preacher Curls
4x13x70
BB Close Grip Bench Press
4x13x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
LevButlerov
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Head Moderator
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8 hours of sleep always feels good
and the cardio was good as well, you feel energized now?
I feel pretty good. Ready to get back at it tomorrow morning early. Leg day!8 hours of sleep always feels good
LevButlerov
Veteran Mod
Head Moderator
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LEG day is the kill
Legs A (Quad Focused)
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
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Good sleep is good leg dayLegs A (Quad Focused)
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
I want to see you change weights on both curls and ext do a drop set to 25 to close out each. @BigD9795
Pounds
@BigD9795 awesome to hear from you man. i was really looking forward to seeing how you do on this one. you are pushing some nice exercisesLegs A (Quad Focused)
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
@BigD9795 great job on this leg training. I've seen a lot of good leg training on Logs today. This one might be the best one though.Legs A (Quad Focused)
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
@BigD9795 sorry to hear about poor sleep. it happens. try and make it up !Legs A (Quad Focused)
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
bro @BigD9795 gotta have mad respect for leg day. that what separate the boys from the men. plus need the red meatLegs A (Quad Focused)
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
@BigD9795 looks good on this one. the seated leg curls are looking amazing. keep up the good work and keep it going!Legs A (Quad Focused)
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
bros all in with this update. @BigD9795 you showing how its done with solid training as alwaysLegs A (Quad Focused)
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
@BigD9795 solid leg session right here!!Legs A (Quad Focused)
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
PUSH Day
GREAT workout today. Had a great discussion with coach about RIR training. While I thought I was close, and I was, I wasn't getting it exactly right. Got some great information and applied that and it was like a lightbulb moment. It just clicked and I got it right. Definitely made a difference in my training today and moving forward. Thank you, coach!!! Let better gains begin!
Fasted Weight: 214.3
Standing Cable Lateral Raises
1x13x25 1 RIR
1x13x25 1 RIR
1x12x25 1 RIR
1x13x25 0 RIR
Hammer Strength ISO Lateral Incline Chest Press
1x11x90 1 RIR
1x9x90 1 RIR
1x7x90 0 RIR
DB Bench Press
1x10x75 1 RIR
1x9x75 1 RIR
1x7x75 0 RIR
Standing Cable Crossover Fly's
1x14x63 1 RIR
1x13x63 0 RIR
Standing Reverse Cable Fly's
1x12x20 1 RIR
1x10x20 1 RIR
1x8x20 0 RIR
Standing WG EZ Bar Upright Rows
1x15x85 1 RIR
1x14x85 0 RIR
Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x10x65 1 RIR
1x9x65 0 RIR
30% Incline EZ Bar French Press
1x12x70 1 RIR
1x12x70 0 RIR
Abs: Cable Crunch
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
GREAT workout today. Had a great discussion with coach about RIR training. While I thought I was close, and I was, I wasn't getting it exactly right. Got some great information and applied that and it was like a lightbulb moment. It just clicked and I got it right. Definitely made a difference in my training today and moving forward. Thank you, coach!!! Let better gains begin!
Fasted Weight: 214.3
Standing Cable Lateral Raises
1x13x25 1 RIR
1x13x25 1 RIR
1x12x25 1 RIR
1x13x25 0 RIR
Hammer Strength ISO Lateral Incline Chest Press
1x11x90 1 RIR
1x9x90 1 RIR
1x7x90 0 RIR
DB Bench Press
1x10x75 1 RIR
1x9x75 1 RIR
1x7x75 0 RIR
Standing Cable Crossover Fly's
1x14x63 1 RIR
1x13x63 0 RIR
Standing Reverse Cable Fly's
1x12x20 1 RIR
1x10x20 1 RIR
1x8x20 0 RIR
Standing WG EZ Bar Upright Rows
1x15x85 1 RIR
1x14x85 0 RIR
Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x10x65 1 RIR
1x9x65 0 RIR
30% Incline EZ Bar French Press
1x12x70 1 RIR
1x12x70 0 RIR
Abs: Cable Crunch
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
LevButlerov
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Head Moderator
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RIR training? will be funPUSH Day
GREAT workout today. Had a great discussion with coach about RIR training. While I thought I was close, and I was, I wasn't getting it exactly right. Got some great information and applied that and it was like a lightbulb moment. It just clicked and I got it right. Definitely made a difference in my training today and moving forward. Thank you, coach!!! Let better gains begin!
Fasted Weight: 214.3
Standing Cable Lateral Raises
1x13x25 1 RIR
1x13x25 1 RIR
1x12x25 1 RIR
1x13x25 0 RIR
Hammer Strength ISO Lateral Incline Chest Press
1x11x90 1 RIR
1x9x90 1 RIR
1x7x90 0 RIR
DB Bench Press
1x10x75 1 RIR
1x9x75 1 RIR
1x7x75 0 RIR
Standing Cable Crossover Fly's
1x14x63 1 RIR
1x13x63 0 RIR
Standing Reverse Cable Fly's
1x12x20 1 RIR
1x10x20 1 RIR
1x8x20 0 RIR
Standing WG EZ Bar Upright Rows
1x15x85 1 RIR
1x14x85 0 RIR
Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x10x65 1 RIR
1x9x65 0 RIR
30% Incline EZ Bar French Press
1x12x70 1 RIR
1x12x70 0 RIR
Abs: Cable Crunch
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
@BigD9795 and looks like you had a good session today.big man why don't you respond to the other EVO family brothers who comment in your log?
I am extremely busy at work and have a hard time just posting my log. Weekends are better for me to really sit down and take a look at things. It's not that I don't want to.RIR training? will be fun
big man why don't you respond to the other EVO family brothers who comment in your log?
PULL Day
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
Attachments
Very nicely done with this sessionLegs A (Quad Focused)
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
LevButlerov
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Head Moderator
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I get it
we will wait this weekend.
LevButlerov
Veteran Mod
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Big hunger is a good thing no matter whatPULL Day
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
and looking at your pics you're getting MUCH stronger and bigger there. Are you able to pull in with pull ups?
@BigD9795 Proud of you, man. This is a hell of a workout routine. You put together some good training, I like the wide grips.PULL Day
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
good job on the pulling split. @BigD9795 solid work on all of it. i love the dumbbell kelso shrugsPULL Day
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
bro if hunger shooting up you need red meat. that the best solution here. @BigD9795 load up on the steak and beefPULL Day
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
Even if your appetite is surging, make sure you're eating good clean food. That's what your body wants. Keep it up, man.PULL Day
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
@BigD9795 bro this one looking great! the weight training is on point as always. keep up the good workPULL Day
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
You're actually looking lean to me. Arms, especially look absolutely Rock Solid. Great job, man. @BigD9795PULL Day
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
@BigD9795 looking strong bro solid work!PULL Day
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
Yes. Of course it gets a lot weaker as the reps go higher. But I can do very good ones for about 5-6 reps. Working on that number!Big hunger is a good thing no matter what
Are you able to pull in with pull ups?
Lean sirloin is on the menu today!
@BigD9795 considering adding yoga to your routine.....take on that suggestion.........
Good leg workout right hereLegs A (Quad Focused)
Fasted Weight: 209.7
Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days.
Seated Leg Curls
3x12x165
Leg Extensions
3x15x190
Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360
Leg Press (lower, narrower foot placement)
3x12x460
Raised Front Foot DB Split Squats
2x12x45
Machine Adductors
2x15x185
Leg Press Machine Calf Raises
3x13x500
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
LevButlerov
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Drop the weight so you can ramp up the reps.
bro hell yeah red meat a day keep the cowboy away
Thank you, brother! My coach plans the routines and I follow them to the letter!
I've never really done yoga, but been considering it for the many benefits. Especially stress management to keep cortisol levels down.
Upper Day
Fasting Weight: 211.6
Been Struggling with insomnia the last week or so. Got the training on point and going well. Hunger is ramping up big time. Been spacing out meals/snacks and utilizing different food types and timing to help as much as I can. Time to aggressively get after fixing the insomnia so I can get rest. Don't want anything to slow down gains. Stress, anxiety, probably increased cortisol levels. I will figure it out.
Intensifier on all back exercises this week. I LOVE INTENSIFIERS!!!
Going up on weight for most exercises.
Machine Lateral Raises
1x20x110
1x15x120
1x13x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x9x90
Machine Overhead Shoulder Press
1x11x120
1x9x120
1x8x120
Standing Cable Crossover Fly’s
1x15x63
1x14x63
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88
Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
1x14x235
1x12x235
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x11x125
1x9x125
Preacher Curls
1x18x75
1x15x80
1x14x80
1x10x80
BB Close Grip Bench Press
1x14x135
1x12x135
1x10x135
1x9x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
Fasting Weight: 211.6
Been Struggling with insomnia the last week or so. Got the training on point and going well. Hunger is ramping up big time. Been spacing out meals/snacks and utilizing different food types and timing to help as much as I can. Time to aggressively get after fixing the insomnia so I can get rest. Don't want anything to slow down gains. Stress, anxiety, probably increased cortisol levels. I will figure it out.
Intensifier on all back exercises this week. I LOVE INTENSIFIERS!!!
Going up on weight for most exercises.
Machine Lateral Raises
1x20x110
1x15x120
1x13x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x9x90
Machine Overhead Shoulder Press
1x11x120
1x9x120
1x8x120
Standing Cable Crossover Fly’s
1x15x63
1x14x63
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88
Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
1x14x235
1x12x235
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x11x125
1x9x125
Preacher Curls
1x18x75
1x15x80
1x14x80
1x10x80
BB Close Grip Bench Press
1x14x135
1x12x135
1x10x135
1x9x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
@BigD9795 nice work on the pull day. You’re looking lean big guy. Keep it upPULL Day
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
LevButlerov
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The hunger isn't always cortisol related, have you tested cortisol?Upper Day
Fasting Weight: 211.6
Been Struggling with insomnia the last week or so. Got the training on point and going well. Hunger is ramping up big time. Been spacing out meals/snacks and utilizing different food types and timing to help as much as I can. Time to aggressively get after fixing the insomnia so I can get rest. Don't want anything to slow down gains. Stress, anxiety, probably increased cortisol levels. I will figure it out.
Intensifier on all back exercises this week. I LOVE INTENSIFIERS!!!
Going up on weight for most exercises.
Machine Lateral Raises
1x20x110
1x15x120
1x13x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x9x90
Machine Overhead Shoulder Press
1x11x120
1x9x120
1x8x120
Standing Cable Crossover Fly’s
1x15x63
1x14x63
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88
Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
1x14x235
1x12x235
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x11x125
1x9x125
Preacher Curls
1x18x75
1x15x80
1x14x80
1x10x80
BB Close Grip Bench Press
1x14x135
1x12x135
1x10x135
1x9x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
and how have you controlled the hunger natty?
that is good your coach has your backThank you, brother! My coach plans the routines and I follow them to the letter!
Legs A (Quad Focused)
Fasted Weight: 211.8
Sleep has been lacking lately. Insomnia is kicking my butt. Sleep study slated for tonight. CPAP and other measures are likely in my near future. I don't care what it takes, just have to get it under control. Still had an intense leg day. Feel good about it. Strength still increasing. Going up in weight on most exercises fairly steady. Loving that! Once I get this sleep thing under control, can't wait to see how things improve. A plan is in place, so at least things are getting addressed.
Seated Leg Curls
1x16x170
1x13x170
1x13x170
Leg Extensions
1x15x200
1x14x200
1x13x200
Hammer Strength ISO Plate-Loaded Belt Squat
1x14x360
1x13x360
1x12x360
Leg Press (lower, narrower foot placement)
1x15x460
1x14x460
1x12x460
Raised Front Foot DB Split Squats
1x18x45
1x15x45
Machine Adductors
1x18x185
1x13x185
Leg Press Machine Calf Raises
1x18x550
1x13x550
1x11x550
Abs: Seated Calf Machine Crunches
3x15x335
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
Fasted Weight: 211.8
Sleep has been lacking lately. Insomnia is kicking my butt. Sleep study slated for tonight. CPAP and other measures are likely in my near future. I don't care what it takes, just have to get it under control. Still had an intense leg day. Feel good about it. Strength still increasing. Going up in weight on most exercises fairly steady. Loving that! Once I get this sleep thing under control, can't wait to see how things improve. A plan is in place, so at least things are getting addressed.
Seated Leg Curls
1x16x170
1x13x170
1x13x170
Leg Extensions
1x15x200
1x14x200
1x13x200
Hammer Strength ISO Plate-Loaded Belt Squat
1x14x360
1x13x360
1x12x360
Leg Press (lower, narrower foot placement)
1x15x460
1x14x460
1x12x460
Raised Front Foot DB Split Squats
1x18x45
1x15x45
Machine Adductors
1x18x185
1x13x185
Leg Press Machine Calf Raises
1x18x550
1x13x550
1x11x550
Abs: Seated Calf Machine Crunches
3x15x335
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
LevButlerov
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Your training is good but a lot of 1 sets, can you start doing more volumed sets lets say 1x 25 1x15 1x30 drop?Legs A (Quad Focused)
Fasted Weight: 211.8
Sleep has been lacking lately. Insomnia is kicking my butt. Sleep study slated for tonight. CPAP and other measures are likely in my near future. I don't care what it takes, just have to get it under control. Still had an intense leg day. Feel good about it. Strength still increasing. Going up in weight on most exercises fairly steady. Loving that! Once I get this sleep thing under control, can't wait to see how things improve. A plan is in place, so at least things are getting addressed.
Seated Leg Curls
1x16x170
1x13x170
1x13x170
Leg Extensions
1x15x200
1x14x200
1x13x200
Hammer Strength ISO Plate-Loaded Belt Squat
1x14x360
1x13x360
1x12x360
Leg Press (lower, narrower foot placement)
1x15x460
1x14x460
1x12x460
Raised Front Foot DB Split Squats
1x18x45
1x15x45
Machine Adductors
1x18x185
1x13x185
Leg Press Machine Calf Raises
1x18x550
1x13x550
1x11x550
Abs: Seated Calf Machine Crunches
3x15x335
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm
@BigD9795 You can do a CPAP without the sleep study, just buy one.Sleep has been lacking lately. Insomnia is kicking my butt. Sleep study slated for tonight. CPAP and other measures are likely in my near future. I don't care what it takes, just have to get it under control. Still had an intense leg day. Feel good about it. Strength still increasing. Going up in weight on most exercises fairly steady. Loving that! Once I get this sleep thing under control, can't wait to see how things improve. A plan is in place, so at least things are getting addressed.
we were just talking bout CPAP with @hypogaeum you can check herehttps://www.evolutionary.org/forums...h-lean-growth-phase-cycle.105335/post-1815784
Generally! I don't get bored with it, so provided digestion isn't needing a change, I stick to the plan.
I don't have a photo of the unit, but it's a Resmed one. Of course they convince you to trial the top of the line oneGot 3 hours with the mask on last night- apparently this isn't too bad for a first time (mask takes getting used to), but will stick at it. Interesting to see that my watch logged last night as a really good sleep (even though I was up a few times taking the mask off/ putting the mask on). I don't put too much stock in the sleep scores that my watch gives, but I did find it intriguing.
This is true- you can buy a machine without a study happening. And they don't treat you any different- still get the same help. Only thing that it might be useful for is the initial pressure set up (the more you stop breathing during the night, apparently you need the pressure higher). But my health insurance covered part of the cost and didn't ask for the sleep score/ doctors referral, so it wouldn't have changed anything here, either.@BigD9795 You can do a CPAP without the sleep study, just buy one.
https://www.evolutionary.org/forums...h-lean-growth-phase-cycle.105335/post-1815784
I have a Resmed S9 that is older. I have figured out how to get into the setup of the machine and have been working on getting the settings correct for my situation. I completed a sleep study last night and should know exactly how I need to program it and get it up and running soon. This should help a lot.Your training is good but a lot of 1 sets, can you start doing more volumed sets lets say 1x 25 1x15 1x30 drop?
@BigD9795 You can do a CPAP without the sleep study, just buy one.
https://www.evolutionary.org/forums...h-lean-growth-phase-cycle.105335/post-1815784
Thank you for responding. I have a Resmed S9 and just finished a sleep study. I should have it setup properly soon and be good to go.
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Lets see how it goes update us
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Good day how was food?
LOL. My food choices are pretty boring. But I stay within my macros. That’s the important part. I eat a LOT of chicken, veggies, rice, sweet potatoes. I also enjoy quite a bit of turkey, fish, and seafood. Throw in some fruits in the mix every day.
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Throw up some meal pics when you can
This was yesterday’s lunch. Smoked turkey breast and broccoli/cauliflower.Throw up some meal pics when you can
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Smoked turkey breast, very fancy
and tasty!
It’s awesome. I smoke a lot of chicken, turkey, salmon, and white fish. Much better than regular cooking methods IMOSmoked turkey breast, very fancy
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Would love to see more smoked steak
OplWould love to see more smoked steak
Post some when I make it again. Steak around here is EXPENSIVE!!!!!
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If you do we waiting
How about some red meat porn I smoked for 4th of July???If you do we waiting
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Beautiful pork win
You look very lean BruPULL Day
Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. Whoa! That's fun. But other than that, great day to be in the gym as always!
Flex Friday Pics attached.
Weight this morning: 213.1
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170
Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187
Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60
Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60
Abs: Machine Crunches
4x15x315
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm
Forgot to post this yesterday.
PUSH Day
Pretty good day today. Still having very rough nights of sleep. Had a sleep study and waiting on results. Also exploring other options with my doctor. As part of addressing this, I have decided to come off any/all high stim pre workouts which I have always really liked using. So, that is going to be tough for a few weeks. But it is FAR more important to get my rest and recovery back and cortisol levels where they need to be. I still took a medium level pre as I titrate down. But plan to keep the pre's very simple moving forward. The one area I noticed the lack of caffeine and exotic stims was cardio. It was kind of brutal. But got it done.
Fasted Weight: 214.1
Standing Cable Lateral Raises
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 1 RIR
1x11x25 0 RIR
Hammer Strength ISO Lateral Incline Chest Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR
DB Bench Press
1x12x75 1 RIR
1x10x75 1 RIR
1x8x75 0 RIR
Seated Machine Fly's (Pec Deck)
1x15x165 1 RIR
1x14x165 0 RIR
Seated Machine Rear Delt Fly's
1x15x100 1 RIR
1x14x100 1 RIR
1x13x100 0 RIR
Standing WG EZ Bar Upright Rows
1x16x85 1 RIR
1x15x85 0 RIR
Overhead Triceps Cable Extensions
1x12x65 1 RIR
1x10x65 1 RIR
1x8x65 0 RIR
30% Incline EZ Bar French Press
1x12x75 1 RIR
1x12x75 0 RIR
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 123 bpm
PUSH Day
Pretty good day today. Still having very rough nights of sleep. Had a sleep study and waiting on results. Also exploring other options with my doctor. As part of addressing this, I have decided to come off any/all high stim pre workouts which I have always really liked using. So, that is going to be tough for a few weeks. But it is FAR more important to get my rest and recovery back and cortisol levels where they need to be. I still took a medium level pre as I titrate down. But plan to keep the pre's very simple moving forward. The one area I noticed the lack of caffeine and exotic stims was cardio. It was kind of brutal. But got it done.
Fasted Weight: 214.1
Standing Cable Lateral Raises
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 1 RIR
1x11x25 0 RIR
Hammer Strength ISO Lateral Incline Chest Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR
DB Bench Press
1x12x75 1 RIR
1x10x75 1 RIR
1x8x75 0 RIR
Seated Machine Fly's (Pec Deck)
1x15x165 1 RIR
1x14x165 0 RIR
Seated Machine Rear Delt Fly's
1x15x100 1 RIR
1x14x100 1 RIR
1x13x100 0 RIR
Standing WG EZ Bar Upright Rows
1x16x85 1 RIR
1x15x85 0 RIR
Overhead Triceps Cable Extensions
1x12x65 1 RIR
1x10x65 1 RIR
1x8x65 0 RIR
30% Incline EZ Bar French Press
1x12x75 1 RIR
1x12x75 0 RIR
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 123 bpm
PULL Day
Good workout today. TOUGH at times since I am titrating down on high stim pre workout. Intensifier was awesome though. I always love doing hem even though they push you to the max. The back pump I got was great. I could really feel it this morning. I think where I felt the lack of high stim the most was during cardio. Had to push hard this morning. LOL
Weight this morning: 213.9
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Double Drop Set Intensifier on ALL back exercises. 20 sec. rests.
Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x7x70.4
1x5x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x12x88
1x10x88
1x8x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x15x187
1x12x187
1x11x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x170
1x8x170
1x7x170
Wide Grip Lat Cable Pulldowns
1x10x170
1x8x170
1x7x170
Dumbbell Kelso Shrugs
1x16x65
1x15x65
1x14x65
Standing Dual Cable Bicep Curls
1x11x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x9x65
Abs: Machine Crunches
4x15x325
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm
Good workout today. TOUGH at times since I am titrating down on high stim pre workout. Intensifier was awesome though. I always love doing hem even though they push you to the max. The back pump I got was great. I could really feel it this morning. I think where I felt the lack of high stim the most was during cardio. Had to push hard this morning. LOL
Weight this morning: 213.9
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Double Drop Set Intensifier on ALL back exercises. 20 sec. rests.
Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x7x70.4
1x5x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x12x88
1x10x88
1x8x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x15x187
1x12x187
1x11x187
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x170
1x8x170
1x7x170
Wide Grip Lat Cable Pulldowns
1x10x170
1x8x170
1x7x170
Dumbbell Kelso Shrugs
1x16x65
1x15x65
1x14x65
Standing Dual Cable Bicep Curls
1x11x40
1x9x40
1x7x40
Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x9x65
Abs: Machine Crunches
4x15x325
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm
LevButlerov
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Sleep is always a big issue with recovery
I get your situation. You should dial up the calories to help recovery.
@BigD9795 cardio is looking good! abs and standing straight bar cable curls is on point. really good work keep it up!
bro @BigD9795 pump it up! EVO family always impressed. kelso shrugs i like
I should have never taken it to the level I did. Won’t be doing that again.
cardio is looking sweet! i love the 25 minutes for sure. avg HR is solid too keep the heart strong @BigD9795
standing dual cable bicep curls is incredible. the standing straight bar cable curls are on point. keep up the good work on the abs @BigD9795
bros EVO family appreciate your hard work and humility. we proud of you. @BigD9795 keep pumping it
Another strong update from you. I like the volume on this training. Mixing up the curls and the crunches as well as very good for your core. @BigD9795
Leg B Day (Hamstring Focused)
Had a good workout today. Feeling stronger in spite of titrating myself off of high stim pre-workout. The only residual from that is the energy fades a little faster and the post workout cardio is a little harder. Got 8.25 hours of total sleep with 3.5 hours uninterrupted. That's the longest uninterrupted I have had in months. Felt good. Still working on sleep issues. Hoping to get it ironed out soon! Check-In with coach has been submitted and waiting to see what is next. Coach bumped my carbs by 30g this week! AWESOME! Breakdown below.
Training Days:
Carbs: 375
Protein: 250
Fat: 50
Total Calories: 2950
Non-Training Days: -70g of carbs
Fasting Weight: 214.5
Seated Leg Curls
1x15x175
1x13x175
1x10x175
Leg Extensions
1x14x205
1x12x205
1x11x205
Raised Front Foot DB Split Squats
1x13x50
1x12x50
1x10x50
1x9x50
Leg Press (Foot Placement High and Wide)
1x15x460
1x13x460
1x11x460
Reverse Lunges
1x14x40
1x13x40
1x12x40
Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x12x185
1x9x185
Leg Press Machine Calf Presses
1x15x575
1x14x575
1x12x575
Ab Crunch Machine
4x15x335
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 129 bpm
Had a good workout today. Feeling stronger in spite of titrating myself off of high stim pre-workout. The only residual from that is the energy fades a little faster and the post workout cardio is a little harder. Got 8.25 hours of total sleep with 3.5 hours uninterrupted. That's the longest uninterrupted I have had in months. Felt good. Still working on sleep issues. Hoping to get it ironed out soon! Check-In with coach has been submitted and waiting to see what is next. Coach bumped my carbs by 30g this week! AWESOME! Breakdown below.
Training Days:
Carbs: 375
Protein: 250
Fat: 50
Total Calories: 2950
Non-Training Days: -70g of carbs
Fasting Weight: 214.5
Seated Leg Curls
1x15x175
1x13x175
1x10x175
Leg Extensions
1x14x205
1x12x205
1x11x205
Raised Front Foot DB Split Squats
1x13x50
1x12x50
1x10x50
1x9x50
Leg Press (Foot Placement High and Wide)
1x15x460
1x13x460
1x11x460
Reverse Lunges
1x14x40
1x13x40
1x12x40
Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x12x185
1x9x185
Leg Press Machine Calf Presses
1x15x575
1x14x575
1x12x575
Ab Crunch Machine
4x15x335
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 129 bpm
LevButlerov
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Big leg day you going to have huge hammies
Man, I’m trying!!!Big leg day you going to have huge hammies
LevButlerov
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Head Moderator
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You on the right trackMan, I’m trying!!!
The tough ones are the ones u really got to earn it, its a good feeling at the end
@BigD9795 solid pull session right here!
Upper Day
Fasting Weight: 215.9
Still struggling with insomnia. Got almost 6 hours of interrupted sleep. That has me with a little less gas in the tank but still had a good lifting session. Cardio was a killer.
Intensifier on side laterals exercises this week. I LOVE INTENSIFIERS!!!
Machine Lateral Raises
1x15x120
45 sec rest
1x13x120
30 sec rest
1x11x120
15 sec rest
1x10x120
5 sec rest
1x5x120
3 min rest
1x12x120
5 sec rest
1x8x120
15 sec rest
1x7x120
30 sec rest
1x6x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x8x90
Machine Overhead Shoulder Press
1x12x120
1x10x120
1x9x120
Seated Machine Fly’s
1x15x165
1x13x165
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88
Chest Supported Seated Machine Rows
1x11x240
1x10x240
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x12x125
1x10x125
Preacher Curls
1x12x85
1x10x85
1x9x85
1x8x85
BB Close Grip Bench Press
1x14x135
1x12x135
1x9x135
1x8x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 115 bpm
Fasting Weight: 215.9
Still struggling with insomnia. Got almost 6 hours of interrupted sleep. That has me with a little less gas in the tank but still had a good lifting session. Cardio was a killer.
Intensifier on side laterals exercises this week. I LOVE INTENSIFIERS!!!
Machine Lateral Raises
1x15x120
45 sec rest
1x13x120
30 sec rest
1x11x120
15 sec rest
1x10x120
5 sec rest
1x5x120
3 min rest
1x12x120
5 sec rest
1x8x120
15 sec rest
1x7x120
30 sec rest
1x6x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x8x90
Machine Overhead Shoulder Press
1x12x120
1x10x120
1x9x120
Seated Machine Fly’s
1x15x165
1x13x165
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88
Chest Supported Seated Machine Rows
1x11x240
1x10x240
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x12x125
1x10x125
Preacher Curls
1x12x85
1x10x85
1x9x85
1x8x85
BB Close Grip Bench Press
1x14x135
1x12x135
1x9x135
1x8x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 115 bpm
@BigD9795 Great work so far bro.....Upper Day
Fasting Weight: 215.9
Still struggling with insomnia. Got almost 6 hours of interrupted sleep. That has me with a little less gas in the tank but still had a good lifting session. Cardio was a killer.
Intensifier on side laterals exercises this week. I LOVE INTENSIFIERS!!!
Machine Lateral Raises
1x15x120
45 sec rest
1x13x120
30 sec rest
1x11x120
15 sec rest
1x10x120
5 sec rest
1x5x120
3 min rest
1x12x120
5 sec rest
1x8x120
15 sec rest
1x7x120
30 sec rest
1x6x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x8x90
Machine Overhead Shoulder Press
1x12x120
1x10x120
1x9x120
Seated Machine Fly’s
1x15x165
1x13x165
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88
Chest Supported Seated Machine Rows
1x11x240
1x10x240
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x12x125
1x10x125
Preacher Curls
1x12x85
1x10x85
1x9x85
1x8x85
BB Close Grip Bench Press
1x14x135
1x12x135
1x9x135
1x8x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 115 bpm
That machine lateral raise set was fucking brutal. How many days before you do chest?Upper Day
Fasting Weight: 215.9
Still struggling with insomnia. Got almost 6 hours of interrupted sleep. That has me with a little less gas in the tank but still had a good lifting session. Cardio was a killer.
Intensifier on side laterals exercises this week. I LOVE INTENSIFIERS!!!
Machine Lateral Raises
1x15x120
45 sec rest
1x13x120
30 sec rest
1x11x120
15 sec rest
1x10x120
5 sec rest
1x5x120
3 min rest
1x12x120
5 sec rest
1x8x120
15 sec rest
1x7x120
30 sec rest
1x6x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x8x90
Machine Overhead Shoulder Press
1x12x120
1x10x120
1x9x120
Seated Machine Fly’s
1x15x165
1x13x165
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88
Chest Supported Seated Machine Rows
1x11x240
1x10x240
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x12x125
1x10x125
Preacher Curls
1x12x85
1x10x85
1x9x85
1x8x85
BB Close Grip Bench Press
1x14x135
1x12x135
1x9x135
1x8x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 115 bpm
LevButlerov
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Head Moderator
Raptor Labs VIP
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6 hours of sleep is goodUpper Day
Fasting Weight: 215.9
Still struggling with insomnia. Got almost 6 hours of interrupted sleep. That has me with a little less gas in the tank but still had a good lifting session. Cardio was a killer.
Intensifier on side laterals exercises this week. I LOVE INTENSIFIERS!!!
Machine Lateral Raises
1x15x120
45 sec rest
1x13x120
30 sec rest
1x11x120
15 sec rest
1x10x120
5 sec rest
1x5x120
3 min rest
1x12x120
5 sec rest
1x8x120
15 sec rest
1x7x120
30 sec rest
1x6x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x8x90
Machine Overhead Shoulder Press
1x12x120
1x10x120
1x9x120
Seated Machine Fly’s
1x15x165
1x13x165
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88
Chest Supported Seated Machine Rows
1x11x240
1x10x240
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x12x125
1x10x125
Preacher Curls
1x12x85
1x10x85
1x9x85
1x8x85
BB Close Grip Bench Press
1x14x135
1x12x135
1x9x135
1x8x135
Abs: Cable Crunches
4x15x80
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 115 bpm
did you ever consider a CPAP machine?
3 days and then another intensifier on Cable lateral raises. Good stuff!
PUSH Day
Good day in the gym. Feeling good!
Fasted Weight: 217.9
AMRAP Sets on Side Laterals
Standing Cable Lateral Raises (45 sec or less rests between sets)
1x14x25 1 RIR
1x13x25 0 RIR
1x12x25 0 RIR
1x10x25 0 RIR
1x8x25 0 RIR
1x5x25 0 RIR
1x12x25 0 RIR
1x9x25 0 RIR
1x8x25 0 RIR
1x7x25 0 RIR
DB Incline Bench Press
1x11x70 1 RIR
1x9x70 1 RIR
1x8x70 0 RIR
Hammer strength Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x7x90 0 RIR
Standing Cable Crossover Fly's
1x14x67 1 RIR
1x12x67 0 RIR
Standing Reverse Cable Fly's
1x15x20 1 RIR
1x12x23 1 RIR
1x11x23 0 RIR
Standing WG EZ Bar Upright Rows
1x11x90 1 RIR
1x10x90 0 RIR
Overhead Triceps Cable Extensions
1x14x65 1 RIR
1x12x65 1 RIR
1x10x65 0 RIR
30% Incline EZ Bar French Press
1x14x75 1 RIR
1x12x75 0 RIR
AB Crunch Machine
4x16x335
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 128 bpm
Good day in the gym. Feeling good!
Fasted Weight: 217.9
AMRAP Sets on Side Laterals
Standing Cable Lateral Raises (45 sec or less rests between sets)
1x14x25 1 RIR
1x13x25 0 RIR
1x12x25 0 RIR
1x10x25 0 RIR
1x8x25 0 RIR
1x5x25 0 RIR
1x12x25 0 RIR
1x9x25 0 RIR
1x8x25 0 RIR
1x7x25 0 RIR
DB Incline Bench Press
1x11x70 1 RIR
1x9x70 1 RIR
1x8x70 0 RIR
Hammer strength Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x7x90 0 RIR
Standing Cable Crossover Fly's
1x14x67 1 RIR
1x12x67 0 RIR
Standing Reverse Cable Fly's
1x15x20 1 RIR
1x12x23 1 RIR
1x11x23 0 RIR
Standing WG EZ Bar Upright Rows
1x11x90 1 RIR
1x10x90 0 RIR
Overhead Triceps Cable Extensions
1x14x65 1 RIR
1x12x65 1 RIR
1x10x65 0 RIR
30% Incline EZ Bar French Press
1x14x75 1 RIR
1x12x75 0 RIR
AB Crunch Machine
4x16x335
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 128 bpm
LevButlerov
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Head Moderator
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You're doing too much volume on the lateral raises, you should drop that to 3 sets imo
It's an intensifier that my coach put in there. It is only done on occasion. Not on a regular basis.
PULL Day
Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.
Weight this morning: 218.5
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187
Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170
Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70
Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40
Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65
Abs: Machine Crunches
4x15x325
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm
Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.
Weight this morning: 218.5
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187
Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170
Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70
Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40
Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65
Abs: Machine Crunches
4x15x325
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm
I love the Kelso shrugs after the back routine!! That is one of my favorite moments, I just never knew what it was called until now.PULL Day
Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.
Weight this morning: 218.5
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187
Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170
Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70
Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40
Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65
Abs: Machine Crunches
4x15x325
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm
And the straight bar cable curls are badass!!
Yeah, I love PUSH AN DPULL DAYS!!! I love the pumps I feel from working the back and the kelso shrugs pump up the traps. The straight bar cable curls are definitely a staple for me.
LevButlerov
Veteran Mod
Head Moderator
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I think part of the issue with sleep quality might be overtraining, do you use any device to track sleep?PULL Day
Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.
Weight this morning: 218.5
All exercises 1 RIR on all working sets except the last working set of 0 RIR.
Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88
Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192
Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187
Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170
Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70
Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40
Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65
Abs: Machine Crunches
4x15x325
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm
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