Approved Log Fat loss cycle Log

[MarkNV]

great job on this again. very nice training. @MarkNV thats what we like to see!

Fucking A brother!! LETS FUCKING GO!!!

 

[MarkNV]

great job on this again. very nice training. @MarkNV thats what we like to see!

Thank you Thick!!!

 

[ROIDDERS]

Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour

the warm ups are incredible. and i love the cable flys and tricep training. that is the way its done @MarkNV

 

[ceo]

Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour

@MarkNV bros this is nice. the triceps and rope pushdowns are incredible. and finish hard with cardio

 

[MarkNV]

the warm ups are incredible. and i love the cable flys and tricep training. that is the way its done @MarkNV

Lets GO!!!

 

[MarkNV]

@MarkNV bros this is nice. the triceps and rope pushdowns are incredible. and finish hard with cardio

Thanks Brother man!!

 

[Ulter]

Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour

@MarkNV incline cable flys and hammer strength flat bench machine is the best. its my favorite workout

 

[MarkNV]

@MarkNV incline cable flys and hammer strength flat bench machine is the best. its my favorite workout

those machines really offer up a great pump!!

 

[LevButlerov]

those machines really offer up a great pump!!

Max Pump

 

[RoySimpson]

Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour

@MarkNV solid workout right here!

 

[MarkNV]

@MarkNV solid workout right here!

Thank you brother man!

 

[MarkNV]

Thursday morning lift 0105 houra
Opened with 1 hour cardio

Back and Bi’s

Medium width Neutral grip pull down/straight arm lat pushdown
Warm up 50kg/30kg 2 x 15
70kg/30kg 3 x 13

Seated row
85lbs warm up x 15
140 x 3 x 12..10…8

Chest supported wide grip shrugs
Picture of what I used is below. I grip the weights by the plates

95lbs x 3 x amrap

Bi’s
Dumbbell curls/hammer curls superset
20lbs x 10 each sloooooow reps
25lbs 2 x 10 each slooooow reps

Incline cable curls
12.5kg 1 x amrap
17.5kg 2 x amrap

Straight bar cable curls
30kg x 12
35kg 2 x amrap

In between each and every set, I walked a small lap around that area of the gym.
Nonstop movement today boys!!

 

[2Thick]

Thank you Thick!!!

EVO family respect

 

[BodyMonster34]

I was tired as hell in the morning, I made myself show up and that is when I decided to go back in the afternoon.
I did an hour of cardio this morning, and have a leg session with my trainer this afternoon.
I will get in another 30 minutes of cardio for a warm up.

Be careful shanking @Mobster, he might grab a hold of you and slap you on that leg press machine and press you through the ceiling, even with a shank hanging out his head!!

bro mobster gonna beg for it trust me

 

[MarkNV]

bro mobster gonna beg for it trust me

You guys crack me up. Fucking awesome!

 

[Noah Wixx]

Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour

Excellent job mark you contiune to impress and improve

 

[MarkNV]

Excellent job mark you contiune to impress and improve

Thank you Noah! That means a lot!!

 

[Noah Wixx]

Thank you Noah! That means a lot!!

Absolutely brother always here for positive support i got your back

 

[Ulter]

those machines really offer up a great pump!!

for sure

 

[MarkNV]

Absolutely brother always here for positive support i got your back

You guys are the best!

 

[Noah Wixx]

You guys are the best!

Just being me and doing my part to help people in the community thrive seeing your success and others motivated and hitting goals is what keeps me motivated

 

[JD84]

I am 60 years old
6’1”
259 lbs
20%BF
Lift 5 to 6 days a week
Have a Trainer for two of those days
Fasted Cardio at 0230 in the morning 4 days a week.
I am maintaining a 500 a day deficit at 1875 calories 500 down from maintenance.
I log all of my meals,
I weigh everything
Down 25 lbs, working for 30 more.
300 mg a week of Test C with an AI to help
Maintain muscle while in deficit
500 mcg HCG twice a week
Tirzepatide once a week

Breakfast is always 3 eggs, 5 ounces ground chicken a 10 in high fiber low carb tortilla
60 grams of protein and roughly 450 calories.
Lunch and dinner run close to the same.


I am working to cut fat so I can run a cycle that I have mapped out and will log as well.
Pictures are what I have logged today.

Inspirational well done sir

 

[Tiger Salman Khan]

Thursday morning lift 0105 houra
Opened with 1 hour cardio

Back and Bi’s

Medium width Neutral grip pull down/straight arm lat pushdown
Warm up 50kg/30kg 2 x 15
70kg/30kg 3 x 13

Seated row
85lbs warm up x 15
140 x 3 x 12..10…8

Chest supported wide grip shrugs
Picture of what I used is below. I grip the weights by the plates

95lbs x 3 x amrap

Bi’s
Dumbbell curls/hammer curls superset
20lbs x 10 each sloooooow reps
25lbs 2 x 10 each slooooow reps

Incline cable curls
12.5kg 1 x amrap
17.5kg 2 x amrap

Straight bar cable curls
30kg x 12
35kg 2 x amrap

In between each and every set, I walked a small lap around that area of the gym.
Nonstop movement today boys!!

@MarkNV Numbers look good........

 

[ballin2504]

Tuessay morning 0145
Chest and tri’s

Hammer strength incline

40 lbs warm up
50lbs x 12
60lbs x 12
70lbs x 10

Incline cable flys
12.5 x 15
17.5 x 12
22.5 x 10
27.5 x 8 hard reps

Hammer strength flat bench machine
70lbs x 10
80lbs x 8
85 x 4 to 6 drop set to 50 Amrap

Tri’s

Straight bar push downs
42.5kg x12
50kg x 12
57.5kg x 10
65kg x 10
72.5kg x amrap

Reverse tri push down/kickbacks
Super set
35kg/25lb 3 x 12 each

Rope pushdowns

30kg x 15
35kg 3 x 12

30 minutes treadmill

Afternoon cardio 1500 hours 1 hour

@MarkNV that’s a damn good training session man. You’re killing these workouts

 

[MarkNV]

Just being me and doing my part to help people in the community thrive seeing your success and others motivated and hitting goals is what keeps me motivated

Thank you! That is awesome stuff!! It is great to be a part of this!

 

[MarkNV]

Inspirational well done sir

Thank you brother man!!

 

[MarkNV]

@MarkNV that’s a damn good training session man. You’re killing these workouts

Thanks brother nan! Im just doing what I can with a whole bunch of awesome support! Trying to give back as well

 

[LevButlerov]

Inspirational well done sir

@MarkNV is a true inspiration in the EVO family @JD84

 

[MarkNV]

Warm up is

30 minutes cardio

Lateral plank clamshell 2x5 with a 3 sec hold at the top.


Dead bug 2x12 with the band around the rig.


Bird dog 2x10

Workout

Move with intention and controlled tempo 3,2,1.


1) Single leg leg press 2x10 each leg


2a) Leg press (both legs) 2x12 with 3 second pause at the bottom.

Super set

2b) light limited ROM RDL 3x6





3a)Leg extension 3x drop sets, aiming for 12 reps each set.

Super set l….. this is gonna hurt!!

3b)Body weight lunges with support for stability 3x 5each leg

Finish it with 2x60 second farmer carry. Good luck!

Everything is still light, the glute is great, but oh boy, it sure caused a reversal in strength.
I have slowly been increasing the weight in small increments, it still has Pain, but it is far from what it was.
Damn, 20 years ago, it would've healed in a week!!!

 

[MarkNV]

Friday weigh in 239.4. Nothing moved this week. Hmmmm I haven’t changed anything. I wont call it a stall until I weigh on Tuesday and then again next Friday

 

[LevButlerov]

Warm up is

30 minutes cardio

Lateral plank clamshell 2x5 with a 3 sec hold at the top.


Dead bug 2x12 with the band around the rig.


Bird dog 2x10

Workout

Move with intention and controlled tempo 3,2,1.


1) Single leg leg press 2x10 each leg


2a) Leg press (both legs) 2x12 with 3 second pause at the bottom.

Super set

2b) light limited ROM RDL 3x6





3a)Leg extension 3x drop sets, aiming for 12 reps each set.

Super set l….. this is gonna hurt!!

3b)Body weight lunges with support for stability 3x 5each leg

Finish it with 2x60 second farmer carry. Good luck!

Everything is still light, the glute is great, but oh boy, it sure caused a reversal in strength.
I have slowly been increasing the weight in small increments, it still has Pain, but it is far from what it was.
Damn, 20 years ago, it would've healed in a week!!!

Cardio is good light is good dont go too high you need to go slow.

Friday weigh in 239.4. Nothing moved this week. Hmmmm I haven’t changed anything. I wont call it a stall until I weigh on Tuesday and then again next Friday

239 is a good weight, you are gaining mass, you won't move much yet. @MarkNV

 

[MarkNV]

Cardio is good light is good dont go too high you need to go slow.

239 is a good weight, you are gaining mass, you won't move much yet. @MarkNV

The day I turned 55, everything about healing, eating, sleeping and working out changed. It was like a switch was flipped

 

[LevButlerov]

The day I turned 55, everything about healing, eating, sleeping and working out changed. It was like a switch was flipped

the 55 switch we will call it.

 

[MarkNV]

the 55 switch we will call it.

It is brutal, but if we stop, it will be worse.
No way Im gonna stop.
I see my 87 year old father with zero skeletal muscle mass, and all the shit he suffers through because of it.
I am not going to let that happen to me.
It is a crying shame that even just 40 years ago, nobody understood proper nutrition and proper protein and fats. He thought that because he ran marathons that he had it going on, he could run forever but he never accumulated any real quality Muscle.
No skeletal muscle later in life equals no quality of life.

 

[LevButlerov]

It is brutal, but if we stop, it will be worse.
No way Im gonna stop.
I see my 87 year old father with zero skeletal muscle mass, and all the shit he suffers through because of it.
I am not going to let that happen to me.
It is a crying shame that even just 40 years ago, nobody understood proper nutrition and proper protein and fats. He thought that because he ran marathons that he had it going on, he could run forever but he never accumulated any real quality Muscle.
No skeletal muscle later in life equals no quality of life.

You will be 100 and training hard

 

[MarkNV]

You will be 100 and training hard

Fucking A!! And will still be logging everything I do right here!!

 

[Allupfromhere]

Friday weigh in 239.4. Nothing moved this week. Hmmmm I haven’t changed anything. I wont call it a stall until I weigh on Tuesday and then again next Friday

Brother your killing this! Dont get caught up being a slave to the scales though, the numbers dont always shift and it can be disheartening thats why i always prefer using progress photos. There is only 5ish pounds difference from where i was at the start of the year until now but i look completely different. Keeps slaying it king proud of you brother

 

[MarkNV]

Brother your killing this! Dont get caught up being a slave to the scales though, the numbers dont always shift and it can be disheartening thats why i always prefer using progress photos. There is only 5ish pounds difference from where i was at the start of the year until now but i look completely different. Keeps slaying it king proud of you brother

THANK YOU!! I needed to be told that.
It can be a total mental game

 

[Allupfromhere]

THANK YOU!! I needed to be told that.
It can be a total mental game

Thats why we are all here brother we all got eachothers backs

 

[MarkNV]

Thats why we are all here brother we all got eachothers backs

Fucking A!!!

 

[LevButlerov]

Fucking A!! And will still be logging everything I do right here!!

EVO family HUGE love and support for you

 

[MarkNV]

EVO family HUGE love and support for you

I love that family right back !!

 

[LevButlerov]

I love that family right back !!

Max EVO Family LOVE all around

 

[MarkNV]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

 

[LevButlerov]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

Smooth Saturday and really you're going to have fun with the deck I hope. Any pics?

 

[MarkNV]

Smooth Saturday and really you're going to have fun with the deck I hope. Any pics?

@LevButlerov It was nice outside. Big deck

 

[LevButlerov]

@LevButlerov It was nice outside. Big deck

That looks awesome and sunny

 

[MarkNV]

That looks awesome and sunny

Those are the Sierra Mountains in the background

 

[LevButlerov]

Those are the Sierra Mountains in the background

WOW EVO family love to that look

 

[stevesmi]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

good job man. 30 minutes of cardio is good. you will continue to improve if you keep this up! @MarkNV

 

[2Thick]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

good job on this one @MarkNV this is what we like to see. a big improvement

 

[Ulter]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

good steady training. i give you a lot of respect for it @MarkNV especially for a weekend

 

[BodyMonster34]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

bro you pushing a good trianing. wow 30 minutes cardio too to boot. looks good if you ask me @MarkNV

 

[ROIDDERS]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

what a great workout! you did a lot on this one. lots of good training to share @MarkNV

 

[ceo]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

bros much respect for this trianing session. anytime you can kill it like this going into a weekend that is mad respect @MarkNV

 

[MarkNV]

bros much respect for this trianing session. anytime you can kill it like this going into a weekend that is mad respect @MarkNV

Thank you brother man

 

[MarkNV]

what a great workout! you did a lot on this one. lots of good training to share @MarkNV

Simple and straight forward!!
Thanks brother

 

[MarkNV]

bro you pushing a good trianing. wow 30 minutes cardio too to boot. looks good if you ask me @MarkNV

It was a good workout!!
Thanks Brother man!!
We did more brisket this weekend

 

[MarkNV]

good job on this one @MarkNV this is what we like to see. a big improvement

Thanks bro

 

[MarkNV]

good job man. 30 minutes of cardio is good. you will continue to improve if you keep this up! @MarkNV

Thanks man

 

[Mobster]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

That's gonna be a lot of cardio for sure

 

[MarkNV]

That's gonna be a lot of cardio for sure

The labor felt good!! After a week of pretty good workouts it felt good doing something functional. I am sore sore sore this morning!!!

 

[LevButlerov]

The labor felt good!! After a week of pretty good workouts it felt good doing something functional. I am sore sore sore this morning!!!

Sore means you trained hard

 

[RoySimpson]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

@MarkNV solid saturday session right here! Awesome work!

 

[MarkNV]

Sore means you trained hard

Felt clean

 

[LevButlerov]

Felt clean

Clean is perfect

 

[BodyMonster34]

It was a good workout!!
Thanks Brother man!!
We did more brisket this weekend

bro that some nice briskett wowl. my wife would eat it all

 

[ceo]

Thank you brother man

bros EVO family love

 

[ROIDDERS]

Simple and straight forward!!
Thanks brother

iron training is the best

 

[25homes]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

Great workout bro stick with it

 

[MarkNV]

Tuesday Morning Lift 0150
Chest and Bi’s

Back
Hammer Strength High Row machine..pull downs
60lbs x 15
70lbs x 12
80lns x 10
90lbs x amrap

Neutral grip medium width pulldowns
60kg x 14
70kg x 12
80kg x 8
90kg x 5

Chest supported dumbbell rows
20lbs x 15
25lbs x 12
30lbs x 10
I love kelso shrugs, but these were new to me

Bi’s
Dumbell curls
25lbs x 12
30lbs x 10
35lbs x 8

Hammer curl drop sets
35lb, 30lb, 25lb, 20lb x 2 Amrap

Straight bar cable curls
35kg x 2 x AMRAP

Cardio 30 minutes this morning 45 minutes this afternoon

 

[ballin2504]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

@MarkNV that’s a great training session and I can tell you I don’t envy you helping re-stain a deck that stuff sucks

 

[MarkNV]

@MarkNV that’s a great training session and I can tell you I don’t envy you helping re-stain a deck that stuff sucks

I looked like a big red umpa lumpa from all the sanding dust

 

[Tiger Salman Khan]

Tuesday Morning Lift 0150
Chest and Bi’s

Back
Hammer Strength High Row machine..pull downs
60lbs x 15
70lbs x 12
80lns x 10
90lbs x amrap

Neutral grip medium width pulldowns
60kg x 14
70kg x 12
80kg x 8
90kg x 5

Chest supported dumbbell rows
20lbs x 15
25lbs x 12
30lbs x 10
I love kelso shrugs, but these were new to me

Bi’s
Dumbell curls
25lbs x 12
30lbs x 10
35lbs x 8

Hammer curl drop sets
35lb, 30lb, 25lb, 20lb x 2 Amrap

Straight bar cable curls
35kg x 2 x AMRAP

Cardio 30 minutes this morning 45 minutes this afternoon

@MarkNV Numbers look solid man........

 

[LevButlerov]

Tuesday Morning Lift 0150
Chest and Bi’s

Back
Hammer Strength High Row machine..pull downs
60lbs x 15
70lbs x 12
80lns x 10
90lbs x amrap

Neutral grip medium width pulldowns
60kg x 14
70kg x 12
80kg x 8
90kg x 5

Chest supported dumbbell rows
20lbs x 15
25lbs x 12
30lbs x 10
I love kelso shrugs, but these were new to me

Bi’s
Dumbell curls
25lbs x 12
30lbs x 10
35lbs x 8

Hammer curl drop sets
35lb, 30lb, 25lb, 20lb x 2 Amrap

Straight bar cable curls
35kg x 2 x AMRAP

Cardio 30 minutes this morning 45 minutes this afternoon

On the chest day are you doing opening push ups?

 

[MarkNV]

On the chest day are you doing opening push ups?

I have not been doing push ups

 

[LevButlerov]

I have not been doing push ups

Yes I didnt see them, open the chest day with push ups go slow get a good pump with them @MarkNV

 

[MarkNV]

On the chest day are you doing opening push ups?

I have not been doing push ups

Yes I didnt see them, open the chest day with push ups go slow get a good pump with them @MarkNV

will do

 

[Noah Wixx]

Saturday morning 0200

Chest and Tri’s

Incline dumbbell press for warm ups
35lbs x 2 x 20

Hammer strength Incline machine
50lbs x 12
60lbs x 12
70lbs x 10

Hammer strength flat bench machine
60x 3 x amrap

Incline Cable flys
12.5kg x 15
15kg x 15
17.5kg x 13
22.5kg x barely 9

Tri’s
Superset skull crushers/close fisted bench
40 lb barbell x 3 x failure

Single arm cable push down
15kg x 15
20kg x 2 x 15

Straight bar pushdown/kickbacks superset
50kg/20lb x 12
57.5kg/20lb x 12
65kg/20kg x amrap

Today in the gym 30 minutes of cardio and will get more cardio today because,
I will be helping my buddy stain his deck today, we are talking all the boards off, ten at a time, and sanding and staining. I am helping today, big deck, long time project.

How did the deck turn out ? Awesome job on the session that kick back super set is fantastic

 

[MarkNV]

How did the deck turn out ? Awesome job on the session that kick back super set is fantastic

We got a bit of it done. We were taking planks off 10 at a time and numbering them, sanding and staining. Several more weekends to go

 

[LevButlerov]

I have not been doing push ups

will do

why not? lets do them

 

[MarkNV]

why not? lets do them

Absolutely!! Doing chest tomorrow, I will superset pushups with Incline Cable Flys

 

[LevButlerov]

Absolutely!! Doing chest tomorrow, I will superset pushups with Incline Cable Flys

Max chest day EVO family love your way!

 

[MarkNV]

Wednesday afternoon
30 minutes cardio
20 minutes planks, core and mobility

2 sets with sled weight One leg leg press
2 x 15
2 sets two leg leg press
2 x amrap 298lbs

3 sets super sets leg extensions/walking lunges
120lbs
3 x 15/ 20 reps walking lunges

4 laps farmers carrys
2 laps each with two 45 lb plates

 

[LevButlerov]

Wednesday afternoon
30 minutes cardio
20 minutes planks, core and mobility

2 sets with sled weight One leg leg press
2 x 15
2 sets two leg leg press
2 x amrap 298lbs

3 sets super sets leg extensions/walking lunges
120lbs
3 x 15/ 20 reps walking lunges

4 laps farmers carrys
2 laps each with two 45 lb plates

Good core work @MarkNV how do you feel after?

 

[stevesmi]

Wednesday afternoon
30 minutes cardio
20 minutes planks, core and mobility

2 sets with sled weight One leg leg press
2 x 15
2 sets two leg leg press
2 x amrap 298lbs

3 sets super sets leg extensions/walking lunges
120lbs
3 x 15/ 20 reps walking lunges

4 laps farmers carrys
2 laps each with two 45 lb plates

@MarkNV good job on this training. the cardio and core training is amazing. looking really good!

 

[BodyMonster34]

Wednesday afternoon
30 minutes cardio
20 minutes planks, core and mobility

2 sets with sled weight One leg leg press
2 x 15
2 sets two leg leg press
2 x amrap 298lbs

3 sets super sets leg extensions/walking lunges
120lbs
3 x 15/ 20 reps walking lunges

4 laps farmers carrys
2 laps each with two 45 lb plates

bro @MarkNV sled weight good. that a good one for football players. i sometimes drag my wife around trailer same way

 

[Mobster]

Wednesday afternoon
30 minutes cardio
20 minutes planks, core and mobility

2 sets with sled weight One leg leg press
2 x 15
2 sets two leg leg press
2 x amrap 298lbs

3 sets super sets leg extensions/walking lunges
120lbs
3 x 15/ 20 reps walking lunges

4 laps farmers carrys
2 laps each with two 45 lb plates

Love this

 

[ceo]

Wednesday afternoon
30 minutes cardio
20 minutes planks, core and mobility

2 sets with sled weight One leg leg press
2 x 15
2 sets two leg leg press
2 x amrap 298lbs

3 sets super sets leg extensions/walking lunges
120lbs
3 x 15/ 20 reps walking lunges

4 laps farmers carrys
2 laps each with two 45 lb plates

bros nice on the core and cardio. that will build a strong body @MarkNV nice one

 

[Allupfromhere]

Wednesday afternoon
30 minutes cardio
20 minutes planks, core and mobility

2 sets with sled weight One leg leg press
2 x 15
2 sets two leg leg press
2 x amrap 298lbs

3 sets super sets leg extensions/walking lunges
120lbs
3 x 15/ 20 reps walking lunges

4 laps farmers carrys
2 laps each with two 45 lb plates

Fuck yeah brother

 

[ROIDDERS]

Wednesday afternoon
30 minutes cardio
20 minutes planks, core and mobility

2 sets with sled weight One leg leg press
2 x 15
2 sets two leg leg press
2 x amrap 298lbs

3 sets super sets leg extensions/walking lunges
120lbs
3 x 15/ 20 reps walking lunges

4 laps farmers carrys
2 laps each with two 45 lb plates

@MarkNV nice work on the training. cardio and planks are on point. A+ job all around

 

[MarkNV]

Thursday morning 0130 hours
Chest and Tri’s

Open 30 minutes cardio

One arm dumbbell press
30lb x 13
35lb x 13
40lb x 10
35lb x 8

Superset
Incline cable flys/push ups

12.5kg x 12/10 pu
17.5kg x 12/10 pu
22.5kg x 12/10 pu

Hammer strength flat bench machine
50lb warm up
70lb x 12
80lb x 10
90lb x 8

Tri’s
Skull crushers/close grip bench super sets
50lbs barbell
3 x 15
Rope pushdowns/kickbacks
35kg/15lbs 3 x amrap
Straight bar pushdowns
57.5kg x 3 to failure

@MarkNV nice work on the training. cardio and planks are on point. A+ job all around

thank you bro

 

[MarkNV]

Fuck yeah brother

Fucking A!!

 

[ROIDDERS]

Thursday morning 0130 hours
Chest and Tri’s

Open 30 minutes cardio

One arm dumbbell press
30lb x 13
35lb x 13
40lb x 10
35lb x 8

Superset
Incline cable flys/push ups

12.5kg x 12/10 pu
17.5kg x 12/10 pu
22.5kg x 12/10 pu

Hammer strength flat bench machine
50lb warm up
70lb x 12
80lb x 10
90lb x 8

Tri’s
Skull crushers/close grip bench super sets
50lbs barbell
3 x 15
Rope pushdowns/kickbacks
35kg/15lbs 3 x amrap
Straight bar pushdowns
57.5kg x 3 to failure

thank you bro

much EVO family love and respect!

 

[MarkNV]

bros nice on the core and cardio. that will build a strong body @MarkNV nice one

Doing what I can bro!!

 

[MarkNV]

Love this

That means a lot Mobster, thank you

 

[MarkNV]

bro @MarkNV sled weight good. that a good one for football players. i sometimes drag my wife around trailer same way

you are a true romantic @BodyMonster34 !!

 

[MarkNV]

@MarkNV good job on this training. the cardio and core training is amazing. looking really good!

Thank you Steve

 

[MarkNV]

Good core work @MarkNV how do you feel after?

I feel great after that first 20 minutes, it really sets the tempo for the rest of the workout

 

[MarkNV]

Friday morning legs. I didn’t get much sleep last night, I still got up and went
0155
30 minutes cardio

Opened with core and mobility
Band deadbug 2x8
Box step up 2x8 each leg
Heel elevated bodyweight box squats (body weight) 2-3x8

Legs

1a abduction 160lbs 3x10-15
Superset
1b adduction 160lbs 3x10-15

2a v rack squat just 90lbs plus rack weight 3x8

2b wall sit 3x20 seconds





3a standing hamstring curls 40lbs each leg 3x12 each leg……the glute sang a whole new song, but did great

Seated calf raise 70lbs 3x12