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wow nice job on this one. the wednesday training looks outstanding. keep the grind going @MarkNV
@MarkNV the wednesday training is on point. i love this training. keep the good work up
Thanks brother man
Fucking A brother Man!!
@MarkNV nice quick update man looks like you got a good training session in enjoy the weekend
My trainer is the best!!
Great updates man. You are getting in some really nice training sessions.
Thank you brother man!!
LevButlerov
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Perfect
lets get some updated pics up.Core mobility good opener, whats the sleep issue?
I will post some uodated picsPerfect
Core mobility good opener, whats the sleep issue?
The shoulder was acting up and wanted to let me know that it was pissed!!
Have a cortisone injection coming up and possibly PRP therapy with the VA, I volunteered to be a Guinea pig
Saturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
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Last edited:
bros he heavy training
@MarkNV Always good to walk backwards with the sled for your knees!
LevButlerov
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PRP works well actuallyI will post some uodated pics
The shoulder was acting up and wanted to let me know that it was pissed!!
Have a cortisone injection coming up and possibly PRP therapy with the VA, I volunteered to be a Guinea pig
but how about bpc/tb on the shoulder with red light therapy? @MarkNV Damn you look good, big arms and huge! I can tell those cable curls hurtSaturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
your arms are MAX pumped. Good size and you leaned out clean.
Thank you Lev! Ive been doing my best snd still have a good journey ahead.PRP works well actually
Damn you look good, big arms and huge! I can tell those cable curls hurt
I do have access to redlight. I could totally try some bpc/tb. Ive heard good things
LevButlerov
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You are making huge progress EVO family love and support your way
@MarkNV daily infrared on the spot and add bpc157 250mcg and tb500 1mg/week
You are making huge progress EVO family love and support your way
daily infrared on the spot and add bpc157 250mcg and tb500 1mg/week
I don’t really know what to call it.
I use a straight bar on a cable, i grab that fucker and push it down with arms straight out in front of me with lock elbows.
Sunday morning 0120
Chest and Tri’s
Single arm incline dumbbell press
40lb x 2 x 13
Hammer strength inclune machine
Single arm 40lb 3 x 12 to 15
Hammer strength flat bench machine
50lb x 12
60lb x 10
70lb x 10
Incline cable flys
17.5kg x 12 to 15
22.5kg 3 x 10 to 13
Tri’s
Rope pushdowns/kickbacks supersets
30kg/15lbs 3 x 15 to 20
Straight bar puchdowns
42.5kg x 3 or 4 x 15
Thats all folks. No cardio today.
Monday and Tuesday no lift, only doing cardio and fasting from 2200 hours tonight to 1000 hours Tuesday morning
Chest and Tri’s
Single arm incline dumbbell press
40lb x 2 x 13
Hammer strength inclune machine
Single arm 40lb 3 x 12 to 15
Hammer strength flat bench machine
50lb x 12
60lb x 10
70lb x 10
Incline cable flys
17.5kg x 12 to 15
22.5kg 3 x 10 to 13
Tri’s
Rope pushdowns/kickbacks supersets
30kg/15lbs 3 x 15 to 20
Straight bar puchdowns
42.5kg x 3 or 4 x 15
Thats all folks. No cardio today.
Monday and Tuesday no lift, only doing cardio and fasting from 2200 hours tonight to 1000 hours Tuesday morning
Two hands, push straight down out in front of yourself with straight out stiff arms, so you can feel the contraction high up in your lats
Attachments
another solid session. you are showing how its done. 45 minutes of solid training @MarkNVSaturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
bro pump up the jam. straight bar cable curls. gotta get that pump! @MarkNVSaturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
Until it feels like your skin is splitting open
bro that what i like
Always feels good to hit the biceps as a high volume training session. That's a good way to really nail the iron @MarkNV also good work on finishing up.Saturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
bros outstanding work. @MarkNV chest supported double dumbbell rows is looking good. i like the biceps tooSaturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
@MarkNV nice work man. the seated cable rows is outstanding. chest supported double dumbbell rows is also goodSaturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
looks like a good one man. i don't see too many trying that one. it looks fun to me @MarkNV
Attachments
It was a good one!
They felt really good
Looking great brother and jacked!!Saturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
@MarkNV This is a solid training......
Thanks bro!Looking great brother and jacked!!
LevButlerov
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@MarkNV awesome training session Mark those I arms and shoulders are looking massive. Keep killing it big guy.Saturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
I am just doing what I can, and with help from my EVO Family, I will get there!!
good to hear
bros EVO family love
@MarkNV shifting some serious weight bro!Saturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
Just doing what I can brother man
@LevButlerov I saw something about taking a diet break and bringing calories back up to either maintenance or just under.
I was on the Tirz for a long minute and recently switched to Reta, which I bought off of Peptide pro, still figuring out if the dosage is good. Bottom line is that I have been in a deficit for a long time and it feels that I am getting a bit diet fatigued.
I would like to come off the deficit safety and then return in about a month. How do I properly do this without fucking up all the work I put in, and the work I still have left to do?
I was on the Tirz for a long minute and recently switched to Reta, which I bought off of Peptide pro, still figuring out if the dosage is good. Bottom line is that I have been in a deficit for a long time and it feels that I am getting a bit diet fatigued.
I would like to come off the deficit safety and then return in about a month. How do I properly do this without fucking up all the work I put in, and the work I still have left to do?
You are looking fantastic keep it up brotherSaturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
LevButlerov
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Yes, you can cycle calories up and give yourself a break, it’s actually smart when you’ve been in a deficit for a long stretch. bring intake back to maintenance or just a touch under and hold it steady for a few weeks, let your body reset and recover a bit. the switch to reta lines up well with that since it’ll help manage appetite and keep you from overshooting. after the break you can slide back into a deficit without losing the ground you’ve made. key is being structured with the bump so you don’t drift into a surplus. keep training locked in and use the break to recharge before the next push. @MarkNV
The start would be taking your base and adding carbs to it, what is your daily carb intake now? macro wise.
On workout days, I am hitting 70 to 100 carbs, non workout days, I run around 25 to 50.
I am getting 200 to 225 G protein, i will keep the protein where it is and increase the clean carbs to bump the calories.
I am thinking about bumping up to 2200 from 1700 or so that I have been running.
I am having so much fun with this.You are looking fantastic keep it up brother
I listened, for the 4th time, to the last interview that you did with Steve and Mobster.
That is a great interview
LevButlerov
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Yes this matches with my notes.
lets try this-
workout days - 250 carbs, but go with oatmeal and clean carbs like yams, sweet potatoes, brown rice
non workout days 150 carbs, same clean
@MarkNV
I can do that!!!
Thank you Lev, lets get this little calorie break started
LevButlerov
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Lets do it
Wednesday 0335 hours
I have leg day with the trainer but I still showed up for 40 minutes of cardio. Will get another 30 minutes of cardio before the lift today.
Today I am restructuring my meals, bumping carbs a little to raise my calories a little bit.
I will be adding more sweet potato and brown and wild rices more broccoli.
I will keep the protein high
I will log the lift today.
My meals will still look the same, just bumping carb calories a bit
I have leg day with the trainer but I still showed up for 40 minutes of cardio. Will get another 30 minutes of cardio before the lift today.
Today I am restructuring my meals, bumping carbs a little to raise my calories a little bit.
I will be adding more sweet potato and brown and wild rices more broccoli.
I will keep the protein high
I will log the lift today.
My meals will still look the same, just bumping carb calories a bit
@LevButlerov So this morning I have potato wild rice and egg.
I have to run to the store this morning and get sweet potatoes and brown or wild rice today and more broccoli and OATMEAL!! I will get old school rolled oats…no quick oats here!!
Breakfast is
763 calories
67 g protein
56 g carbs
I want to end the day with 2000 calories and 250 g carb and 225 protein….going to be a tough juggling act
I have to run to the store this morning and get sweet potatoes and brown or wild rice today and more broccoli and OATMEAL!! I will get old school rolled oats…no quick oats here!!
Breakfast is
763 calories
67 g protein
56 g carbs
I want to end the day with 2000 calories and 250 g carb and 225 protein….going to be a tough juggling act
Attachments
@MarkNV Great work man....keep it up.......
@LevButlerov gooood afternoon!! I had a nice cardio session this morning.
Today so far, I have consumed 130 g protein and 120 g carbs and sitting at 1344 calories and I am fucking stuffed.
Getting ready for a leg routine coming up in a half an hour. I will eat one more meal today and round up the calories to 2000
Today so far, I have consumed 130 g protein and 120 g carbs and sitting at 1344 calories and I am fucking stuffed.
Getting ready for a leg routine coming up in a half an hour. I will eat one more meal today and round up the calories to 2000
Good job on workout. Pic looks goodSaturday Morning 0150
Back and Bi’s
Back
Warm up light fast dumbbell rows
Neutral Grip Pulldowns/lateral lat pushdowns superset
50kg warm up
70kg/30lb x 12
80kg/30lb x 10
90kg/30kg x 4/10
Chest supported double dumbbell rows
35lb x 12
40lb x 10
45lb x 9
Seated cable rows
120lb x 12 hard reps
140lb x 10 hard reps
160lb x 7
Bi’s
Single Dumbbell concentration curls
25lbs x 12 each hand HARD REPS
30lbs x 12 each hand Hard Reps
35lbs x 10 each hand hard!!
40lbs x 5
Hammer curls
30lb x 3 x AMRAP
Straight bar cable curls
30kg x 12 to
35kg x 10 to
42.5kg x fuck that hurt
Finishing on the treadmill as I type this into my phone
45 minutes
LevButlerov
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Good bump it up
Thank you Brother!!
Wednesday afternoon 1420
39 minutes treadmill on a 5 degree incline
Warm up repeated for 15 minutes side planks
One leg box squats…touch and go
This banded movement she had me do
Abductors/Adductors super set x 3 x 12 to 15 160lbs, 165lbs, 170lbs
Leg press 200lbs 3 x 15 deeeeep
One legged leg press 2 x sled weight 118lbs
Standing calf raises 90lbs 3 x 15 or what I could get in.
39 minutes treadmill on a 5 degree incline
Warm up repeated for 15 minutes side planks
One leg box squats…touch and go
This banded movement she had me do
Abductors/Adductors super set x 3 x 12 to 15 160lbs, 165lbs, 170lbs
Leg press 200lbs 3 x 15 deeeeep
One legged leg press 2 x sled weight 118lbs
Standing calf raises 90lbs 3 x 15 or what I could get in.
Thursday morning 0130
Chest and tri’s
45 minutes treadmill
2 sets x 10 clamshell planks
2 x 15 walking lunges. Out and back twice
Hammer strength Incline
One arm
40lbs x 10 to 15
45lbs x 2 10 x 15
Two arm
70lbs each x 10 to 12 or whatever
75lbs same
Hammer strength flat bench machine
60lb each side x amrap
70lb each side x 10 to 12
80lb each side x failure
Incline cable fly
12.5kgs deep x 12 to whatever
17.5kgs deep x 10 to
22.5kg x what I can get
27.5 same
Tri’s
Straight bar pushdowns
42.5kg x 15
47.5kg x12 to 15
52.5kg x 12 to 15
57.5kg dropset for as long as I can take it…. One plate at a time
Rope pushdowns/Kickbacks
39kg/20lbs x 3 x 15
Skull crusher/close grip bench
45lb barbell 3 x faikure each set
Chest and tri’s
45 minutes treadmill
2 sets x 10 clamshell planks
2 x 15 walking lunges. Out and back twice
Hammer strength Incline
One arm
40lbs x 10 to 15
45lbs x 2 10 x 15
Two arm
70lbs each x 10 to 12 or whatever
75lbs same
Hammer strength flat bench machine
60lb each side x amrap
70lb each side x 10 to 12
80lb each side x failure
Incline cable fly
12.5kgs deep x 12 to whatever
17.5kgs deep x 10 to
22.5kg x what I can get
27.5 same
Tri’s
Straight bar pushdowns
42.5kg x 15
47.5kg x12 to 15
52.5kg x 12 to 15
57.5kg dropset for as long as I can take it…. One plate at a time
Rope pushdowns/Kickbacks
39kg/20lbs x 3 x 15
Skull crusher/close grip bench
45lb barbell 3 x faikure each set
LevButlerov
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Big back-to-back sessions there, treadmill work and warmups kept the engine running, then you hit legs with deep presses and solid abductor/adductor supersets. The one leg presses and calf raises added balance and detail, smart mix. Chest and tris the next morning looked stacked, heavy hammer strength work into flys gave you good stretch and contraction. Tricep volume was huge with straight bar, rope, and skull crushers, dropping plates on the pushdowns was a nasty way to finish. Recovery will be key after that load, but the structure was strong and well rounded.
Great update, as usual. @MarkNV Love to see your Foods as well. You are a Master Chef.
Thanks Steve!! Gotta keep it simple
bro this is a solid iron real man training @MarkNV Oh I like how you hitting the different exercises .. Pumping the hammer is good.
Thanks Monster!! I am doing my best right now.
It is a slow process, I have some bad arthritis in my right shoulder, it likes to ratchet, that is the only way to describe it. I have to be creative with working around it, when I do chest and even back. I still go after everything really hard, I just have to decide how much pain I am willing to take in that particular workout.
When I increase weight, I have to be careful and do it intelligently and find the proper position and angle for the push,
It even affects tricep and bicep workouts.
Here in a couple of weeks I find out if I will be receiving Platelet Rich Plasma therapy from the VA…(veterans administration)
Hopefully that will offer some healing and inflammation relief and then I can really start lifting to my strength. I have my fingers crossed for some good luck.
Keep up the good work champ. you are an important part of the EVO family. you kick ass and take names! @MarkNV
@MarkNV wow this looks good man. i love the hard work you are doing. nice cardio and core
Thank you brother!! That means a lot
I love this grind, and I so much appreciate the EVO Family love and support!!
@MarkNV looks like it’s all going well and you’re pushing some good weight really like the design of the workout and also the volume is right where I like it too great work man
Right on brother!! Thank you very much
not bad at all on this training boss @MarkNV you put in some good work. making great progression
bros tricep training is looking on point. rope pushdowns and kickbacks. skull crusher. @MarkNV
Just moving along brother!!
bros yeah its always cool
Keep it up.
bro need to push it this weekend. want to see you train saturday and sunday both
I am so down! Legs tomorrow and chest and tri’s on Sunday!!! Gonna make it bleed!!
LevButlerov
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Make it pumped
bro hell yeah you should train until you get bloody nose
I would be proud to hit that crazy level!!
we support you!
EVO family love
Excellent work mark
how you feeling overall, gou certainly look like you are doing great work
Thanks Noah, overall, I feel great. As long as I get rest, I am good!!Excellent work mark
The support from everybody is incredible.That's awesome mark im happy for you brother
I have taken to giving back on other logs, this is good stuff bro
That is what it is always truly about brother tips, hacks tricks and full support and friendship
Yesssssir!! It amazing what happens when many minds connect!That is what it is always truly about brother tips, hacks tricks and full support and friendship
Absolutely brother
@MarkNV solid chest and tri's workout right here!!
Thank you brother man!!
Sunday Chest and Tri’s and cardio
Opened with a warm up on treadmill for 15 minutes
Chest
Smith machine flat bench
135 x Warm up reps.
185 x 10
205 x 8
225 x this was horrible. I got reps in and it was strong but fuck!! My shoulder made it pretty hard to get s deep stretch and it hurt. I think straight bar chest work is no longer part of my life. Until something changes with that shoulder, I need to stick with hammer strength machines and one arm dumbbells and cables for chest
Hammer strength incline machine
60lbs each side x 12
70lbs x 10
80lbs x 10
85lbs x 5
Incline cable flies/push ups
Supersets
Stretch set
12.5kg amrap x 12
17.5kg x 12 with 10 pu
22.5kg x 8 with 10 pu
27.5kg x 7 with 10 pu
Fuck that hurt
Tri’s
Simple today, my arms are fried!! It is great
Straight bar pushdowns/ kickbacks
Superset
42.5kg/20lb 3 x 12
Rope pushdowns
30kg x 3 x12
Finish with 30 minutes cardio
Opened with a warm up on treadmill for 15 minutes
Chest
Smith machine flat bench
135 x Warm up reps.
185 x 10
205 x 8
225 x this was horrible. I got reps in and it was strong but fuck!! My shoulder made it pretty hard to get s deep stretch and it hurt. I think straight bar chest work is no longer part of my life. Until something changes with that shoulder, I need to stick with hammer strength machines and one arm dumbbells and cables for chest
Hammer strength incline machine
60lbs each side x 12
70lbs x 10
80lbs x 10
85lbs x 5
Incline cable flies/push ups
Supersets
Stretch set
12.5kg amrap x 12
17.5kg x 12 with 10 pu
22.5kg x 8 with 10 pu
27.5kg x 7 with 10 pu
Fuck that hurt
Tri’s
Simple today, my arms are fried!! It is great
Straight bar pushdowns/ kickbacks
Superset
42.5kg/20lb 3 x 12
Rope pushdowns
30kg x 3 x12
Finish with 30 minutes cardio
bro i once training after i broke my back next day
