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You are a SOLDIER!!! I was down for months after back surgery, you are a badass!!!
@BodyMonster34 how did you break your back? Don’t tell me you did it giving your wife a back ride!
bro doctor said not many built like me
bro i fell off tanker pole
Last of your kind
Monday 0200 hours
Back and Bi and cardio and core
Neutral grip medium wide pulldowns
60 x 4 x 15
Superset
Kelso shrug 75 lb /chest supported bent over dumbbell row start with 35 lb and end with 40lb
75lb/35lb x 15
75lb/35lb x 15
75lb/40lb x amrap
75lb/40lb x amrap
Seated cable row
100lbs x 12
120lbs x 12
140lbs x amrap
Bi’s
Staright bar cable curls
30kg x 2 x 12 to…
35kg x 2 x 12 to….
Dumbell curls/hammer curls superset
20lb x 15 each
25 x 10 each
30 x ouch
Preacher curls
65lb x 15
30lb x 10 right arm only
70lb x 14
30lb x 10 right arm only
75lb x amrap
35lb x 10 right arm only
Planks, core and mobility work.
Finished with an hour of cardio.
This was a simple but great workout
I made every rep count and hurt
Have a great day everybody, I hope this day brings lots of good stuff to everyone
Back and Bi and cardio and core
Neutral grip medium wide pulldowns
60 x 4 x 15
Superset
Kelso shrug 75 lb /chest supported bent over dumbbell row start with 35 lb and end with 40lb
75lb/35lb x 15
75lb/35lb x 15
75lb/40lb x amrap
75lb/40lb x amrap
Seated cable row
100lbs x 12
120lbs x 12
140lbs x amrap
Bi’s
Staright bar cable curls
30kg x 2 x 12 to…
35kg x 2 x 12 to….
Dumbell curls/hammer curls superset
20lb x 15 each
25 x 10 each
30 x ouch
Preacher curls
65lb x 15
30lb x 10 right arm only
70lb x 14
30lb x 10 right arm only
75lb x amrap
35lb x 10 right arm only
Planks, core and mobility work.
Finished with an hour of cardio.
This was a simple but great workout
I made every rep count and hurt
Have a great day everybody, I hope this day brings lots of good stuff to everyone
bro i made 18 more of me. even daughter a bad ass. she deadlifts 500 with broken foot after she kicked boyfriend
bro they said no training for a year. i went in next day
That is awesome, how is your back now?
The boyfriend had it coming!!
Does that say 18? You have 18 kids?
Nice tri work for sure
bro i got 18 yeah. but half of them might not be mine who knows. but i still official custody. i'm a breeder.
Keeping busy!!
Tuesday morning I did an hour of cardio.
No lift today, just chillin and getting some good protein today.
Weighed in at 243.3
Fluctuating between 239 and 244 ever since I came up out of the deficit.
3 more weeks and I will be going back to deep deficit
No lift today, just chillin and getting some good protein today.
Weighed in at 243.3
Fluctuating between 239 and 244 ever since I came up out of the deficit.
3 more weeks and I will be going back to deep deficit
LevButlerov
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Hour of cardio in the bank and protein on point is a good combo for a rest day. That 239 to 244 swing is just normal water and food weight so don’t stress it, the real progress is how steady you’re holding since coming out of the cut. Once you dive back into a deeper deficit in 3 weeks the drop will pick back up fast, and you’ll be starting from a solid spot.
The breakfast looks good high protein, but the food is that just breakfast or whole day?
@MarkNV
Thanks Lev! This is quite a process for sure.Hour of cardio in the bank and protein on point is a good combo for a rest day. That 239 to 244 swing is just normal water and food weight so don’t stress it, the real progress is how steady you’re holding since coming out of the cut. Once you dive back into a deeper deficit in 3 weeks the drop will pick back up fast, and you’ll be starting from a solid spot.
The breakfast looks good high protein, but the food is that just breakfast or whole day?
That was just breakfast, i am recording everything I eat though, and keep track of everything down to the tablespoon of heavy cream in my coffee
LevButlerov
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Please post end of day macros
Sometimes the simple workouts are the most effective brother! Looks good
Yep. I've done that travelling over a weekend.Hour of cardio in the bank and protein on point is a good combo for a rest day. That 239 to 244 swing is just normal water and food weight so don’t stress it, the real progress is how steady you’re holding since coming out of the cut. Once you dive back into a deeper deficit in 3 weeks the drop will pick back up fast, and you’ll be starting from a solid spot.
The breakfast looks good high protein, but the food is that just breakfast or whole day?
Hell yes! Straight to the point!Sometimes the simple workouts are the most effective brother! Looks good
It can be a bit off putting, but all a part of the process!!
THANK YOU!! Working hard brother!!
@MarkNV keep up the good work. You certainly have a lot of ideas with those eggs.
bro nice on the eggs. Don't forget the red meat as well, you need it.@MarkNV
I have a huge container of prepped out ground burger in the fridge and a fat tomahawk in the freezer!!
gotta keep it fresh, that way it is easier to eat this way day in and day out.
@MarkNV Thanks for sharing a nice healthy breakfast, and thanks for sharing your Macros, it all looks really solid.
Right on!! Thank you Thick!!
This is an excellent update with the macros. The breakfast is looking really solid. Keep up the good work. @MarkNV
Thank you brother man
add some fasting to that. that will help you cleanse out your system as well @MarkNV that will go well with your optimal diet too
I intermittent fast, but it wouldn’t hurt to add in a full day once a week
yes add in a 24-36 hour fast. that will go a long way
yeah high quality eggs are a great food
I get my eggs from my mom. She keeps chickens and they eat what chickens are supposed to eat. They are very rich
LevButlerov
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You're full but keeping protein high well done
can't beat that.
bro you need it
Hell yes I do!!
They are really good, Her husband made little
Chicken run tubes out of chicken wite that run from the hen house through the garden so that they can wander and be safe and eat all the things that those little carnivorous creatures eat!!
It can be tough getting the food downYou're full but keeping protein high well done
that is the way its done. people don't realize the difference between eggs that are properly raised vs. the crappy walmart eggs. one is far far far superior nutritionally
Oh hell yes! You can totally taste the difference from those nutritionally barren replica eggs that are sold in the common grocery store
yes they taste and smell chemically, cause they are.
@MarkNV meals are on point!
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You can mod the glp1 dose if food an issue.
Friday Morning 0150
I will log yesterday’s lift a bit later
Chest, tri’s cardio and core
Chest
One arm incline press
30lb warm ups several sets
40lb x 14
50lb x 2 x 14, 10
Hammer strength flat bench
60lb each side warm up
70lb x 12
80lb x 9
90lb x 8
95lb x 4
Incline cable flys
Warm up
12.5kg warm ups about 20 total reps
22.5kg x 10 hard reps, oh shit, may have hit that one early
27.5kg x 8
30 kg x 7
32.5kg x 5 fuck
I squeezed in some light overhead press on a hammer strength shoulder press.
Really light.
Tri’s
Straight bar pushdowns/kickbacks superset
42.5kg/20lb x 15/12
50kg/20lb x 12/10
57.5kg/20lb x 10/10
Superset Rope pushdowns/single arm reverse pushdown Upside down grip?? Pronated??
I dont know, I just go forward and do the fucking movement
35kg/15kg x 3 x amrap
Planks on elbows 3 x 45 seconds
45 minutes of cardio
Will walk again this afternoon
I will log yesterday’s lift a bit later
Chest, tri’s cardio and core
Chest
One arm incline press
30lb warm ups several sets
40lb x 14
50lb x 2 x 14, 10
Hammer strength flat bench
60lb each side warm up
70lb x 12
80lb x 9
90lb x 8
95lb x 4
Incline cable flys
Warm up
12.5kg warm ups about 20 total reps
22.5kg x 10 hard reps, oh shit, may have hit that one early
27.5kg x 8
30 kg x 7
32.5kg x 5 fuck
I squeezed in some light overhead press on a hammer strength shoulder press.
Really light.
Tri’s
Straight bar pushdowns/kickbacks superset
42.5kg/20lb x 15/12
50kg/20lb x 12/10
57.5kg/20lb x 10/10
Superset Rope pushdowns/single arm reverse pushdown Upside down grip?? Pronated??
I dont know, I just go forward and do the fucking movement
35kg/15kg x 3 x amrap
Planks on elbows 3 x 45 seconds
45 minutes of cardio
Will walk again this afternoon
One cup Sweet potato
One cup diced green peppers
230 g liquid egg whites….wanted to try, I guess it would be good in sauces, other than that, no big deal. It is organic
2 whole eggs
5.5 oz ground chicken
2oz ground beef
And of course Cholula
Breakfast macros attached
Big meal, I may finish it as a snack in about an hour
One cup diced green peppers
230 g liquid egg whites….wanted to try, I guess it would be good
in sauces, other than that, no big deal. It is organic 2 whole eggs
5.5 oz ground chicken
2oz ground beef
And of course Cholula
Breakfast macros attached
Big meal, I may finish it as a snack in about an hour
Attachments
Wednesday afternoon lift
Simple intense leg day
Opened with 30 min cardio
She had me do various planks and mobility work for warm up
V rack squats
90lbs repped out for 3 sets, light weight but oh shit the burn, very deep squat
Leg extensions/walking lunges superset
110lbs/20 lunges x 15 reps/20 lunges x 4
Abductor machine
175 x 4 x 15 or failure
Done. Simple but oh fuck bro it was a burner
Simple intense leg day
Opened with 30 min cardio
She had me do various planks and mobility work for warm up
V rack squats
90lbs repped out for 3 sets, light weight but oh shit the burn, very deep squat
Leg extensions/walking lunges superset
110lbs/20 lunges x 15 reps/20 lunges x 4
Abductor machine
175 x 4 x 15 or failure
Done. Simple but oh fuck bro it was a burner
LevButlerov
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Pressing looks solid, moving up to 95s on hammer flat after good volume is strong work and those cable flys stacked heavy will definitely leave chest pumped. Triceps got plenty of work with those supersets, mixing bar, rope and reverse grips hits everything. Finishing with planks and 45 minutes cardio shows you’re covering conditioning too, that’s a full session.
The meals are again perfectOne cup Sweet potato
One cup diced green peppers
230 g liquid egg whites….wanted to try, I guess it would be good
2 whole eggs
5.5 oz ground chicken
2oz ground beef
And of course Cholula
Breakfast macros attached
Big meal, I may finish it as a snack in about an hour
but this is all day just 100 grams protein?That’s a nasty session, deep v rack squats with high reps will light quads up even if the load feels light, and pairing extensions with walking lunges is brutal volume. Abductors at 175 for sets to failure is a strong finish, those will carry over to stability in your big lifts. Short but intense leg days like that hit hard.
Good Evening Brother Man!! Great feedback, thank you very much!!Pressing looks solid, moving up to 95s on hammer flat after good volume is strong work and those cable flys stacked heavy will definitely leave chest pumped. Triceps got plenty of work with those supersets, mixing bar, rope and reverse grips hits everything. Finishing with planks and 45 minutes cardio shows you’re covering conditioning too, that’s a full session.
The meals are again perfect
That’s a nasty session, deep v rack squats with high reps will light quads up even if the load feels light, and pairing extensions with walking lunges is brutal volume. Abductors at 175 for sets to failure is a strong finish, those will carry over to stability in your big lifts. Short but intense leg days like that hit hard.
I have tomorrow morning and then Saturday morning and Sunday will be a well earned off day. I have been in the zone in the gym this week and I am SORE! It is great!
I will do better with posting all the food through the day, sometimes it is hard to keep up on, I can get busy during the day and my focus gets trapped on earning. I will work on that.
I am eating well!!
I have been using my Trainer for pretty much just legs. She as a coach, is worth every penny, and because I am paying, I am waaaay more willing to let her take me into that place that you can only get to from doing legs. It is paying off. A year ago, I couldn’t do a single stationary lunge without losing my balance and now I am doing walking lunges for 10 big strides out and 10 back with weights . I swear to god that she has added 10 years back to my life.
LevButlerov
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That’s awesome progress, legs build everything and it shows you’re putting the work in. Big difference from not being able to lunge to hitting weighted walking lunges for 10 each way, that’s strong. Having a trainer push you there is worth it if you’re getting results like that, and the soreness just means you’re pushing into new ground. Keep the food logged as best you can, even rough notes help, but sounds like you’re fueling well already.
@MarkNV
I miss labeled yesterday
Today is Friday 0130
On treadmill inputting this and warming up, 25 minutes
Back and Bi’s core
Warm up with planks 3 x 45 seconds
Dead bugs and other mobility for 15 minutes
Back
Pulldowns/one arm lat prayers ( @Mobster, I found the name of the movement)
50kg pulldown warm up, rep it out
60kg/20lb x 12 both movements
70kg/20lb x 10
80kg/20lb x 8 to 10
Chest support bent over dumbell rows/kelso shrugs super set
40lb/95lbs with an easy curl bar
X 4 x 10 to 15
Seated cable rows
80lns repped out warm up
120lbs x 12 to 15
140lbs 2 x 10 to 12
160 x what I can get
Bi’s
Standing Dumbbell curls/ hammer curls super set
20lbs x 2 x 10 to 15 HARD SLOW REPS
25lb x 2 x 10 slow hard reps
30lb x 10
Straight bar cable curls
30kg x 2 x 12 to 15
35kg x 10 to 13
42.5kg x amrap
Fuck
Finished with 35 minutes treadmill
Today is Friday 0130
On treadmill inputting this and warming up, 25 minutes
Back and Bi’s core
Warm up with planks 3 x 45 seconds
Dead bugs and other mobility for 15 minutes
Back
Pulldowns/one arm lat prayers ( @Mobster, I found the name of the movement)
50kg pulldown warm up, rep it out
60kg/20lb x 12 both movements
70kg/20lb x 10
80kg/20lb x 8 to 10
Chest support bent over dumbell rows/kelso shrugs super set
40lb/95lbs with an easy curl bar
X 4 x 10 to 15
Seated cable rows
80lns repped out warm up
120lbs x 12 to 15
140lbs 2 x 10 to 12
160 x what I can get
Bi’s
Standing Dumbbell curls/ hammer curls super set
20lbs x 2 x 10 to 15 HARD SLOW REPS
25lb x 2 x 10 slow hard reps
30lb x 10
Straight bar cable curls
30kg x 2 x 12 to 15
35kg x 10 to 13
42.5kg x amrap
Fuck
Finished with 35 minutes treadmill
@MarkNV the breakfast looks really good and I like the macros keep it up
Thank you brother!! Just doing what I can!!
LevButlerov
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That’s a big session, volume and weight both solid especially on the rows and curls after all that warmup and mobility. The supersets with curls are going to give you that pump and detail, and finishing with 35 minutes on the treadmill after pulling and rowing that much is strong discipline. Keep logging like this, the progress is clear in both conditioning and the numbers you’re moving.
clean food and Cholula in the game!
You're looking good, leaner and bigger, strong base there and growing!
@MarkNV
Thank you Lev!! I am finally feeling like the work is paying off and I feel good!! Those Chest supported rows super setted with the Kelso shrugs were brutal!! I think the next Back and Bi day, I am going to put the emphasis on Bi’s and actually open with them.That’s a big session, volume and weight both solid especially on the rows and curls after all that warmup and mobility. The supersets with curls are going to give you that pump and detail, and finishing with 35 minutes on the treadmill after pulling and rowing that much is strong discipline. Keep logging like this, the progress is clear in both conditioning and the numbers you’re moving.
clean food and Cholula in the game!
You're looking good, leaner and bigger, strong base there and growing!
Thank you for all the feedback!!
LevButlerov
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You can see it paying off, the chest supported rows with Kelso shrugs will thicken the back fast. Opening with biceps next session is a good idea if you want to bring them up, they’ll be fresh and you’ll move heavier weight with better form. Keep that mix going and both back and arms will keep progressing.
Thank you for that reinforcement!!! LETS FUCKING GO!!!You can see it paying off, the chest supported rows with Kelso shrugs will thicken the back fast. Opening with biceps next session is a good idea if you want to bring them up, they’ll be fresh and you’ll move heavier weight with better form. Keep that mix going and both back and arms will keep progressing.
LevButlerov
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@MarkNV seeing improvements coming. the solid diet is paying off. make sure to up the fasted cardio
Fasted cardio is great! I love how it feels, it gives the best fat burn and a great way to detox from the day before
We all have - keep plugging
So true!! Have a great weekend Monster
Saturday Morning 0108
On the treadmill for 30 minutes
Legs and some shoulders
Abductors/adducctors machine superset
145lbs x 3 x 15
Leg press
One leg with just sled
118lbs 2 x 10 each leg
2 leg
300 x 2 x 12
Bulgarian split squats no weight
3 x 10
Leg extensions
100 x 15
120 3 x 10 to 15
Shoulders
Rear delts on cable machine high position
22.7kg x 3 x amrap
Dumbbell Shrugs
60lb x 10
65lb x 10
70lb x amrap
Lateral raises
Light weight.
10 x 3 x 10
I get a cortisone shot in my shoulder on the 6th and find out about the PRP therapy
Will log it when I know
On the treadmill for 30 minutes
Legs and some shoulders
Abductors/adducctors machine superset
145lbs x 3 x 15
Leg press
One leg with just sled
118lbs 2 x 10 each leg
2 leg
300 x 2 x 12
Bulgarian split squats no weight
3 x 10
Leg extensions
100 x 15
120 3 x 10 to 15
Shoulders
Rear delts on cable machine high position
22.7kg x 3 x amrap
Dumbbell Shrugs
60lb x 10
65lb x 10
70lb x amrap
Lateral raises
Light weight.
10 x 3 x 10
I get a cortisone shot in my shoulder on the 6th and find out about the PRP therapy
Will log it when I know
yes and it doesn't hurt to do more and more.
exactly. fasting and cardio cost nothing...AND ITS FREE!!
that is why nobody can sell it to you and they hate recommending it. if everyone fasted tomorrow all those franchise fast food joints would have to close for a day. imagine if every fasted for a week.
you are getting there. already seeing some big improvements. keep up the grind @MarkNV
@MarkNV You're getting some good progress. More importantly your a lot healthier today than you were when you started. And that goes a long way.
If everyone fasted for a week, then downtown wouldn’t smell like nasty dirty fry oil when you drive by the fast food joints because they would all be out of business!
It seems like the more I move through this the more I want to be doing it.
Thank you for your feedback and reinforcement!!
Thank you Ulter, I feel great! BP is great, bloods are great, but now I need new clothes!!
There are way worse troubles to have!!
Thank you brother, for your feedback and encouragement
@MarkNV great job getting these pics up. good to see you working hard and it paying off. i predict in 6 months you will be diced!
bros you getting better and better. @MarkNV Nice thing about fasted cardio as you can't do too much, keep it pumping.
Diced Sliced and shredded!!!! Thank you Roidders!!
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Food looks great, that mix of eggs, chicken and sweet potato is perfect fuel and keeps it clean. Green pepper adds some crunch and flavor, and the Cholula on top makes it even better.
that is a good sign
The Cholula plays!!Food looks great, that mix of eggs, chicken and sweet potato is perfect fuel and keeps it clean. Green pepper adds some crunch and flavor, and the Cholula on top makes it even better.
you are doing it !
Sunday Morning 0135
Opening with 30 minutes of fasted cardio
Chest, Tri’s and core
Warm up planks and various mobility stuff
Hammer strength Incline Machine
One armed
50lbs 2 each side x 10 to 13
Two arm
70lb x 2 x 12 to 15
80lb x 10
Hammer strength flat bench machine
70lb x 13
80lb x 10
90lb x 7
95lb x what I can get
Incline cable flys/push ups super set
17.5kg x 14/10
22.5kg 2 x 10 to 14….10 push ups
27.5kg x amrap/10
TRi’s
Closed grip bench
135 x 3 x 12 to 15
Straight bar push downs/kickbacks
42.5kg/20lb x 10 to 15
47.5kg/20lb x 10 to 15
52.5kg drop set to the last plate oh boy
Skull crushers
50lb bar x 3 x 12 to 15
Then amrap
Finish 25 minutes cardio
Opening with 30 minutes of fasted cardio
Chest, Tri’s and core
Warm up planks and various mobility stuff
Hammer strength Incline Machine
One armed
50lbs 2 each side x 10 to 13
Two arm
70lb x 2 x 12 to 15
80lb x 10
Hammer strength flat bench machine
70lb x 13
80lb x 10
90lb x 7
95lb x what I can get
Incline cable flys/push ups super set
17.5kg x 14/10
22.5kg 2 x 10 to 14….10 push ups
27.5kg x amrap/10
TRi’s
Closed grip bench
135 x 3 x 12 to 15
Straight bar push downs/kickbacks
42.5kg/20lb x 10 to 15
47.5kg/20lb x 10 to 15
52.5kg drop set to the last plate oh boy
Skull crushers
50lb bar x 3 x 12 to 15
Then amrap
Finish 25 minutes cardio
Fucking A I am!!! LETS FUCKING GO!!!
Excellent looking breakfast
I see you producing results brother keep after it big changes coming
LevButlerov
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Cholula for the win
Incline and flat hammer work looked strong, moving up through 80s and 90s shows pressing power is solid. Triceps got crushed between close grip, heavy pushdowns and skulls, that’s good volume to push growth. Cardio on both ends keeps conditioning sharp, nice balance with strength and output in one session.
Thank you Noah!I see you producing results brother keep after it big changes coming
Thanks Lev! It capped off a good week!Cholula for the win
Incline and flat hammer work looked strong, moving up through 80s and 90s shows pressing power is solid. Triceps got crushed between close grip, heavy pushdowns and skulls, that’s good volume to push growth. Cardio on both ends keeps conditioning sharp, nice balance with strength and output in one session.
LevButlerov
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EVO family big love and support, love seeing you training hard
