Approved Log Pre-Cycle Log - Recommendation/review on my (planned) micro dosing cycle.

[LevButlerov]

Just had my protein shake:
View attachment 124570View attachment 124571

That last thing on there, 4tb spoons is fiber. gonna have that too.

Yes I will.

Looks good so far but way too low food, push up another shake

4tbps of fiber you mean psyllium??

 

[zucchini]

Looks good so far but way too low food, push up another shake

4tbps of fiber you mean psyllium??

Yes that was pure psyllium husk i brought with me from back home.

Please read this
Post in thread 'Pre-Cycle Log - Recommendation/review on my (planned) micro dosing cycle.' https://www.evolutionary.org/forums...lanned-micro-dosing-cycle.102688/post-1844453

 

[LevButlerov]

Yes that was pure psyllium husk i brought with me from back home.

Please read this
Post in thread 'Pre-Cycle Log - Recommendation/review on my (planned) micro dosing cycle.' https://www.evolutionary.org/forums...lanned-micro-dosing-cycle.102688/post-1844453

4 tbps how much water you drinking with it?

 

[zucchini]

4 tbps how much water you drinking with it?

I drank that with 600ml of water.

Did you read that leg workout post from today?

 

[LevButlerov]

I drank that with 600ml of water.

Did you read that leg workout post from today?

That's not enough! with that much psyllium you need 1.5 L easy.

Legs:

30 mins stair master. 96 floor total today.

Leg extensions: 3x12 150lbs
Hack squats: 3x12 160lbs on the machine
Leg press: 3x10 450lbs



So today is Wednesday, 2nd day after (3rd day into) the Semaglutide injection. Still didn't have any cravings, woke up a bit bloated and had a strange urge to go to the bathroom but nothing would come out, until around noon i had a lil constipation/loose motion ache-ish in the tummy, went, relieved myself a lil and felt fine.
By this time i was hungry but no cravings, felt like my body needs food but no urge for some shawarma or something. Had two of my protein bites and went on with my day.
At 4 went to the gym, after the cardio and 2nd set of hacksquats, i felt like puking and at the same time felt a bit hungry too, but pushed thru. Keep my hydration up and kept it pushing thru the workout. By the time i was dome my leg press 3rd set, i felt extremely nauseous and had to stop and go to the bathroom and regroup myself. I felt like i shouldn't do any more work at this moment as it wont be wise.
I am just resting in the car rn and will be driving home in 15 mins or so... What should i eat when i get home? Some chicken breast? Air fried Skin on wings?


@LevButlerov

Good push today even with the nausea hitting mid workout, that’s common on semaglutide especially around heavy leg days when digestion is already stressed.
Best move now is to go light and simple when you get home, something easy to digest like plain chicken breast with a bit of rice or even just the chicken on its own. Skip the wings tonight since the skin and fat might make the nausea worse, save those for when your stomach settles.
Drink a protein shake if you can. @zucchini

 

[zucchini]

That's not enough! with that much psyllium you need 1.5 L easy.

Good push today even with the nausea hitting mid workout, that’s common on semaglutide especially around heavy leg days when digestion is already stressed.
Best move now is to go light and simple when you get home, something easy to digest like plain chicken breast with a bit of rice or even just the chicken on its own. Skip the wings tonight since the skin and fat might make the nausea worse, save those for when your stomach settles.
Drink a protein shake if you can. @zucchini

okay I will add more water if I am drinking that much husk. thanks man.
I am sad I had to skip on calves and hamstings tbh. but I guess it's for the best for now. I will do chicken and rice as I am think a balance of protein and carbs is best. Getting to cooking now.

 

[LevButlerov]

okay I will add more water if I am drinking that much husk. thanks man.
I am sad I had to skip on calves and hamstings tbh. but I guess it's for the best for now. I will do chicken and rice as I am think a balance of protein and carbs is best. Getting to cooking now.

Chicken and rice is the right call, light and balanced so you’ll get protein and carbs in without upsetting your stomach more. Don’t stress about missing calves and hamstrings this time, better to recover and come back fresh than push through and drag it out.

 

[zucchini]

I ate and slept last night, forgot to post.
Here's the food and nutrition from yesterday:

I didn't bring ANY food with me to work today. Should I get a lunch from outside, if so, what? or should I wait after I hit the gym today and eat at home? ( I do not know what I will cook)

 

[zucchini]

Chest day today:

Treadmill 3 speed 0 incline 30 mins.

Seated machine chest press: 3x12 200lbs
Flat dumbbell press: 3x6 90lbs dumbbells (holy this was hard!, almost failed the last rep.)
Iso lateral chest presses: 3x10 180lbs on the machine.
Pec dec: 3x12 190lbs
Cable flyes: 3x15 70lbs each side.

Treadmill 15 mins 3 speed.

Funny how i didn't feel much of a pump on those dumbbell presses but when i got off chest felt rock hard. And as the workout progressed, pumps kept on getting insane.
Loved it!

Air frying wings now.

 

[LevButlerov]

I ate and slept last night, forgot to post.
Here's the food and nutrition from yesterday:
View attachment 125228
View attachment 125229View attachment 125230



I didn't bring ANY food with me to work today. Should I get a lunch from outside, if so, what? or should I wait after I hit the gym today and eat at home? ( I do not know what I will cook)

I would eat at home if you can.

Chest day today:

Treadmill 3 speed 0 incline 30 mins.

Seated machine chest press: 3x12 200lbs
Flat dumbbell press: 3x6 90lbs dumbbells (holy this was hard!, almost failed the last rep.)
Iso lateral chest presses: 3x10 180lbs on the machine.
Pec dec: 3x12 190lbs
Cable flyes: 3x15 70lbs each side.

Treadmill 15 mins 3 speed.

Funny how i didn't feel much of a pump on those dumbbell presses but when i got off chest felt rock hard. And as the workout progressed, pumps kept on getting insane.
Loved it!

Air frying wings now.

Good work pushing the 90lb dumbbells for 6, that’s a tough press and shows real strength even if the pump didn’t hit straight away. Machine work after clearly filled the chest out since you felt it harder as the session went on, that’s a solid combo of heavy free weight then controlled isolation. Wings post workout hit the spot too, nothing wrong with enjoying those while the food is fueling recovery.

 

[zucchini]

I would eat at home if you can.

Good work pushing the 90lb dumbbells for 6, that’s a tough press and shows real strength even if the pump didn’t hit straight away. Machine work after clearly filled the chest out since you felt it harder as the session went on, that’s a solid combo of heavy free weight then controlled isolation. Wings post workout hit the spot too, nothing wrong with enjoying those while the food is fueling recovery.

yeah man it was a good day.
Now being on semaglutide, I did feel hungry today for sure at noon. Should I cook and take something with me to work tomorrow or not - wait until night time and eat at home after a back session?

 

[LevButlerov]

yeah man it was a good day.
Now being on semaglutide, I did feel hungry today for sure at noon. Should I cook and take something with me to work tomorrow or not - wait until night time and eat at home after a back session?

wait until you are home to eat, bring protein bar and shake to work

 

[zucchini]

wait until you are home to eat, bring protein bar and shake to work

sounds good! I will take some of those quest chips too.
Btw. amazon got back. I am getting the electrolytes on Monday.

 

[LevButlerov]

sounds good! I will take some of those quest chips too.
Btw. amazon got back. I am getting the electrolytes on Monday.

Perfect and quest chips work!

 

[Mobster]

That bowl looks good

 

[stevesmi]

I ate and slept last night, forgot to post.
Here's the food and nutrition from yesterday:
View attachment 125228
View attachment 125229View attachment 125230



I didn't bring ANY food with me to work today. Should I get a lunch from outside, if so, what? or should I wait after I hit the gym today and eat at home? ( I do not know what I will cook)

@zucchini i like that! and the good thing about this type of meal is you can make a bunch and store it. can eat it for days after prepped

 

[2Thick]

I ate and slept last night, forgot to post.
Here's the food and nutrition from yesterday:
View attachment 125228
View attachment 125229View attachment 125230



I didn't bring ANY food with me to work today. Should I get a lunch from outside, if so, what? or should I wait after I hit the gym today and eat at home? ( I do not know what I will cook)

How are you making the rice Look so good. It's so clumpy. and the chicken looks like BBQ! @zucchini

 

[Ulter]

I ate and slept last night, forgot to post.
Here's the food and nutrition from yesterday:
View attachment 125228
View attachment 125229View attachment 125230



I didn't bring ANY food with me to work today. Should I get a lunch from outside, if so, what? or should I wait after I hit the gym today and eat at home? ( I do not know what I will cook)

the protein and carbs are right at your goals. @zucchini A lot of people will say to increase them, but I think it's actually good where it's at. And I like that you're fat is right at 34 as well.

 

[ceo]

I ate and slept last night, forgot to post.
Here's the food and nutrition from yesterday:
View attachment 125228
View attachment 125229View attachment 125230



I didn't bring ANY food with me to work today. Should I get a lunch from outside, if so, what? or should I wait after I hit the gym today and eat at home? ( I do not know what I will cook)

@zucchini bros if you get food take out then maybe get a plain chicken salad. something clean. a lot of take out food from work gonna be bad

 

[ROIDDERS]

Chest day today:

Treadmill 3 speed 0 incline 30 mins.

Seated machine chest press: 3x12 200lbs
Flat dumbbell press: 3x6 90lbs dumbbells (holy this was hard!, almost failed the last rep.)
Iso lateral chest presses: 3x10 180lbs on the machine.
Pec dec: 3x12 190lbs
Cable flyes: 3x15 70lbs each side.

Treadmill 15 mins 3 speed.

Funny how i didn't feel much of a pump on those dumbbell presses but when i got off chest felt rock hard. And as the workout progressed, pumps kept on getting insane.
Loved it!

Air frying wings now.

Pumps are weird things for sure. They can be influenced by different things including what you ate prior to the gym and even hydration. So, you're not always going to have the same type of pump and it will feel different. @zucchini

 

[zucchini]

That bowl looks good

Yeah man that was about 2 weeks ago and yes it was good.

@zucchini i like that! and the good thing about this type of meal is you can make a bunch and store it. can eat it for days after prepped

that is true.

How are you making the rice Look so good. It's so clumpy. and the chicken looks like BBQ! @zucchini

I just pan fried the chicken with salt and pepper and rice was put in a rice cooker/boiler

the protein and carbs are right at your goals. @zucchini A lot of people will say to increase them, but I think it's actually good where it's at. And I like that you're fat is right at 34 as well.

That was for sure a good day. and I think I needed more carbs that day given I almost passed out and puked. Today I had higher carbs for sure.

@zucchini bros if you get food take out then maybe get a plain chicken salad. something clean. a lot of take out food from work gonna be bad

I ended up eating home. but yes, a salad from maybe subway is a good choice, chicken and veggies... I will keep that in mind next time.

Pumps are weird things for sure. They can be influenced by different things including what you ate prior to the gym and even hydration. So, you're not always going to have the same type of pump and it will feel different. @zucchini

True, even a lack of liquids can affects pumps negatively. they are for sure weird but feels good when you get insane pumps!

 

[zucchini]

Already mentally drained from work and didnt get enough sleep last night... still wanted to come in and get it done so i can take the weekend off.

Friday Back today:

Treadmill: 30 mins 3 speed

Neutral grip pullups: 3x10
Barbell rows: 3x10 155lbs
Chest supported Iso lateral row: 3x8 270lbs
Seated cable rows: 3x8 200lbs
Dumbbell one arm rows: 3x8 95lbs each side.

No post cardio.

I wanted to go heavier today and see how I do. been battling with something about life in my head now...

Just grabbed some frozen chicken breasts and potatoes to air fry as i am out of groceries.

Had 3 of those chicken breasts and 170 gram of the potatoes. I will post nutrition soon.

 

[Ulter]

Yeah man that was about 2 weeks ago and yes it was good.

that is true.

I just pan fried the chicken with salt and pepper and rice was put in a rice cooker/boiler

That was for sure a good day. and I think I needed more carbs that day given I almost passed out and puked. Today I had higher carbs for sure.

I ended up eating home. but yes, a salad from maybe subway is a good choice, chicken and veggies... I will keep that in mind next time.

True, even a lack of liquids can affects pumps negatively. they are for sure weird but feels good when you get insane pumps!

oh no, not good you almost puked

 

[2Thick]

Yeah man that was about 2 weeks ago and yes it was good.

that is true.

I just pan fried the chicken with salt and pepper and rice was put in a rice cooker/boiler

That was for sure a good day. and I think I needed more carbs that day given I almost passed out and puked. Today I had higher carbs for sure.

I ended up eating home. but yes, a salad from maybe subway is a good choice, chicken and veggies... I will keep that in mind next time.

True, even a lack of liquids can affects pumps negatively. they are for sure weird but feels good when you get insane pumps!

make sure you don't fry it. cook it in the pan without frying much healthier

 

[ROIDDERS]

Yeah man that was about 2 weeks ago and yes it was good.

that is true.

I just pan fried the chicken with salt and pepper and rice was put in a rice cooker/boiler

That was for sure a good day. and I think I needed more carbs that day given I almost passed out and puked. Today I had higher carbs for sure.

I ended up eating home. but yes, a salad from maybe subway is a good choice, chicken and veggies... I will keep that in mind next time.

True, even a lack of liquids can affects pumps negatively. they are for sure weird but feels good when you get insane pumps!

Yeah, there's so many factors with pumps.

 

[zucchini]

I

make sure you don't fry it. cook it in the pan without frying much healthier

Add around 3-5 tb spoons of oil and keep on turning .

 

[zucchini]

oh no, not good you almost puked

Yeah man that day was shitty

 

[2Thick]

I

Add around 3-5 tb spoons of oil and keep on turning .

be careful with oils. a lot of them clog up the heart

 

[Ulter]

Yeah man that day was shitty

yeah i hate doing that

 

[LevButlerov]

Already mentally drained from work and didnt get enough sleep last night... still wanted to come in and get it done so i can take the weekend off.

Friday Back today:

Treadmill: 30 mins 3 speed

Neutral grip pullups: 3x10
Barbell rows: 3x10 155lbs
Chest supported Iso lateral row: 3x8 270lbs
Seated cable rows: 3x8 200lbs
Dumbbell one arm rows: 3x8 95lbs each side.

No post cardio.

I wanted to go heavier today and see how I do. been battling with something about life in my head now...

Just grabbed some frozen chicken breasts and potatoes to air fry as i am out of groceries.

Had 3 of those chicken breasts and 170 gram of the potatoes. I will post nutrition soon.

Good session considering the fatigue, getting through that kind of back volume while mentally drained shows real discipline. Those 95 lb one-arm rows and 270 lb iso rows are solid numbers, especially after a long week. Food choice is clean too, chicken and potatoes hit all the right macros to refill and recover for the weekend. With ozempic this is normal.

 

[zucchini]

Good session considering the fatigue, getting through that kind of back volume while mentally drained shows real discipline. Those 95 lb one-arm rows and 270 lb iso rows are solid numbers, especially after a long week. Food choice is clean too, chicken and potatoes hit all the right macros to refill and recover for the weekend. With ozempic this is normal.

Thanks man.

I got the hydration delivered!

Should we do another ozempic injection on monday?

 

[Noah Wixx]

I ate and slept last night, forgot to post.
Here's the food and nutrition from yesterday:
View attachment 125228
View attachment 125229View attachment 125230



I didn't bring ANY food with me to work today. Should I get a lunch from outside, if so, what? or should I wait after I hit the gym today and eat at home? ( I do not know what I will cook)

Food looks really good

 

[LevButlerov]

Thanks man.

I got the hydration delivered!

View attachment 126129

Should we do another ozempic injection on monday?

Took a long time!
Yes do another injection monday.
How is your hunger?

 

[ballin2504]

I ate and slept last night, forgot to post.
Here's the food and nutrition from yesterday:
View attachment 125228
View attachment 125229View attachment 125230



I didn't bring ANY food with me to work today. Should I get a lunch from outside, if so, what? or should I wait after I hit the gym today and eat at home? ( I do not know what I will cook)

@zucchini the food looks really good brother. Nice work on this

 

[zucchini]

Food looks really good

@zucchini the food looks really good brother. Nice work on this

Thanks guys!

Took a long time!
Yes do another injection monday.
How is your hunger?

Yeah but better late than never right.

Okay I will inject one tomorrow. Hunger is okay. not bad. some cravings but couldn't eat much. also 2 off days felt super good tbh. My body needed these.
I will take some baby carrots, some chicken with me to work tomorrow. once home I will eat some more chicken skin on and that's when I will inject semaglutide.

 

[LevButlerov]

Thanks guys!


Yeah but better late than never right.

Okay I will inject one tomorrow. Hunger is okay. not bad. some cravings but couldn't eat much. also 2 off days felt super good tbh. My body needed these.
I will take some baby carrots, some chicken with me to work tomorrow. once home I will eat some more chicken skin on and that's when I will inject semaglutide.

make sure to have the shakes and bars in there too

 

[zucchini]

Thought i should hit legs on a monday since last week legs sucked.

Legs:

Treadmill 30 mims 3 speed 3 incline

Leg extensions: 3x12 150lbs
Hack squats: 3x12 160lbs on the machine
Leg press: 3x10 450lbs

Leg press calves raises: 3x15 270lbs full rom
Standing calves raises: 3x21s 70lbs

Seated leg curls: 3x12 150lbs [last 3 reps were paused and partials.]
Lying leg curls: 3x8 135lbs (planned on 10 each, but with the intensity of the workout, low rest time i kept today, i didn't have it in me to go to 10 reps)

Treadmill 15 mins 3 speed 0 incline

Even thou my legs were pumped, i still stumbled on Treadmill at 0 incline but felt my steps heavy and clumsy in a bit so i stopped, didnt want to drag my feet.

 

[LevButlerov]

Thought i should hit legs on a monday since last week legs sucked.

Legs:

Treadmill 30 mims 3 speed 3 incline

Leg extensions: 3x12 150lbs
Hack squats: 3x12 160lbs on the machine
Leg press: 3x10 450lbs

Leg press calves raises: 3x15 270lbs full rom
Standing calves raises: 3x21s 70lbs

Seated leg curls: 3x12 150lbs [last 3 reps were paused and partials.]
Lying leg curls: 3x8 135lbs (planned on 10 each, but with the intensity of the workout, low rest time i kept today, i didn't have it in me to go to 10 reps)

Treadmill 15 mins 3 speed 0 incline

Even thou my legs were pumped, i still stumbled on Treadmill at 0 incline but felt my steps heavy and clumsy in a bit so i stopped, didnt want to drag my feet.

Strong leg session with solid balance between quad and hamstring work. The combo of hacks and presses back to back explains the fatigue, so good call cutting the second treadmill round short before form slipped.

 

[zucchini]

Lighting was good so i had too. Comment on the shape now?


Any suggestions to bring up my lower chest better? Other the the obvious of lose more fat?

 

[LevButlerov]

View attachment 126694

Lighting was good so i had too. Comment on the shape now?


Any suggestions to bring up my lower chest better? Other the the obvious of lose more fat?

Big arms and big shoulders, you look massive in that shot with good fullness through the upper body. Once body fat tightens up, the shape will really pop since your frame carries size well.
For lower chest, run weighted dips and decline dumbbell presses 3x10 with a slow negative to hit that lower sweep. Keep one high-rep finisher like cable cross from low angle to push blood through the lower pecs.

 

[zucchini]

Big arms and big shoulders, you look massive in that shot with good fullness through the upper body. Once body fat tightens up, the shape will really pop since your frame carries size well.
For lower chest, run weighted dips and decline dumbbell presses 3x10 with a slow negative to hit that lower sweep. Keep one high-rep finisher like cable cross from low angle to push blood through the lower pecs.

I will add those to my chest day, maybe swap these with some i already do.

 

[zucchini]

1st day after 2nd dost of Semaglutide. Had my protein around noon along with electrolytes even thou i didn't feel like eating.

Shoulders:

Treadmill: 45 mins 3 speed 0 incline

Seated machine presses: 3x12 180lbs
Seated dumbbell press: 1x10 1x8 1x6 65lbs dumbbells
Standing machine lateral raises: 3x12 80lbs
Cable rev delt flyes: 3x12 50lbs each side
Lengthened one arm rear delt fly: 3x10 100lbs each side (this made up for the presses lol)

Neck curls: 3x12 20lb dumbbell
Rev Neck curls: 3x12 20lb dumbbell

Dumbbell shrugs 3x15 75lbs each hand


Did a 45 mins pre cardio to start today, my legs were still sore from yesterday which actually happened after quiet a few weeks so i am liking it!
Added some weight to the neck curls just to up the intensity. Also added some shrugs in after a LONG time. Super burn shoulders today... could be the excessive chicken burning in me lol I did feel a bit nauseated at the end of the workout/after the workout was done, but maybe that's cause gym was a bit hot, packed and felt humid today.
I have to say, I am starting to look ALOT better again now compared to how I used to look a year ago, loved how masculine I looked while shrugging, reminded of myself from my peak health times. With all the things that had happened to me in the past 9 or so years... I am starting to like the person looking back at me in the mirror again and I am actually happy about it.

I HAVE TO THANK THE EVO FAMILY FOR THE MUCH NEEDED HELP AND ENCOURAGEMENT!

 

[LevButlerov]

I will add those to my chest day, maybe swap these with some i already do.

lets do it

 

[zucchini]

lets do it

Posted today's above

 

[LevButlerov]

1st day after 2nd dost of Semaglutide. Had my protein around noon along with electrolytes even thou i didn't feel like eating.

Shoulders:

Treadmill: 45 mins 3 speed 0 incline

Seated machine presses: 3x12 180lbs
Seated dumbbell press: 1x10 1x8 1x6 65lbs dumbbells
Standing machine lateral raises: 3x12 80lbs
Cable rev delt flyes: 3x12 50lbs each side
Lengthened one arm rear delt fly: 3x10 100lbs each side (this made up for the presses lol)

Neck curls: 3x12 20lb dumbbell
Rev Neck curls: 3x12 20lb dumbbell

Dumbbell shrugs 3x15 75lbs each hand


Did a 45 mins pre cardio to start today, my legs were still sore from yesterday which actually happened after quiet a few weeks so i am liking it!
Added some weight to the neck curls just to up the intensity. Also added some shrugs in after a LONG time. Super burn shoulders today... could be the excessive chicken burning in me lol I did feel a bit nauseated at the end of the workout/after the workout was done, but maybe that's cause gym was a bit hot, packed and felt humid today.
I have to say, I am starting to look ALOT better again now compared to how I used to look a year ago, loved how masculine I looked while shrugging, reminded of myself from my peak health times. With all the things that had happened to me in the past 9 or so years... I am starting to like the person looking back at me in the mirror again and I am actually happy about it.

I HAVE TO THANK THE EVO FAMILY FOR THE MUCH NEEDED HELP AND ENCOURAGEMENT!

That’s a strong shoulder session with good balance between presses and raises, and the 45-min treadmill warmup fits perfectly with your current conditioning goal. Next time aim to hold the dumbbell press at 3x8 with 65lbs for a few weeks then push to 70lbs once reps clean up, and keep rear delts at 3x12 around 90–100lbs to lock in that upper-back fullness. @zucchini

Semaglutide can blunt appetite early so keep protein dense meals like chicken or eggs with some carbs pre-training to steady energy, and push 170–190 g protein, 180–220 g carbs, 60–70 g fats around 2200–2400 cal while your dose stabilizes.

EVO family supports you, much LOVE

Posted today's above

sorry missed just saw

 

[zucchini]

That’s a strong shoulder session with good balance between presses and raises, and the 45-min treadmill warmup fits perfectly with your current conditioning goal. Next time aim to hold the dumbbell press at 3x8 with 65lbs for a few weeks then push to 70lbs once reps clean up, and keep rear delts at 3x12 around 90–100lbs to lock in that upper-back fullness. @zucchini

Semaglutide can blunt appetite early so keep protein dense meals like chicken or eggs with some carbs pre-training to steady energy, and push 170–190 g protein, 180–220 g carbs, 60–70 g fats around 2200–2400 cal while your dose stabilizes.

EVO family supports you, much LOVE

sorry missed just saw

ohhh so we are modifying everything now! I guess I did the last month wrong then lol
I will up the carbs and up the protein as well while being as clean as I can.
LET'S GET IT!

 

[LevButlerov]

ohhh so we are modifying everything now! I guess I did the last month wrong then lol
I will up the carbs and up the protein as well while being as clean as I can.
LET'S GET IT!

Lets up a bit and see how you feel

 

[zucchini]

Lets up a bit and see how you feel

Back:

Treadmill: 30 mins 3 speed 4 incline.

Neutral grip pullups: 3x10
Barbell rows: 4x8 155lbs
Lying barbell rows: 4x10 70lbs on the bar, idk how much is this bar.
Chest supported Iso lateral row: 3x8 270lbs (half of these were cheater reps I'd say - but its fun to do, good stretch/squeeze)
Seated cable rows: 3x10 200lbs

Treadmill 20 mins 3 speed 0 incline (on the treadmill as i post this)

Had originally decided to go with chest but then thought about pumping out a back sesh. Was able to squeeze in some more reps and sets compared to the last time, happy about that.
Once i am done treadmill I finally get to go home n eat. Will probably put in 500 gram of lean chicken breast and some penne today.
Had two sticks of the LMNT electrolytes today and felt alot better.

Will post food tonight.

 

[LevButlerov]

Back:

Treadmill: 30 mins 3 speed 4 incline.

Neutral grip pullups: 3x10
Barbell rows: 4x8 155lbs
Lying barbell rows: 4x10 70lbs on the bar, idk how much is this bar.
Chest supported Iso lateral row: 3x8 270lbs (half of these were cheater reps I'd say - but its fun to do, good stretch/squeeze)
Seated cable rows: 3x10 200lbs

Treadmill 20 mins 3 speed 0 incline (on the treadmill as i post this)

Had originally decided to go with chest but then thought about pumping out a back sesh. Was able to squeeze in some more reps and sets compared to the last time, happy about that.
Once i am done treadmill I finally get to go home n eat. Will probably put in 500 gram of lean chicken breast and some penne today.
Had two sticks of the LMNT electrolytes today and felt alot better.

Will post food tonight.

Good switch hitting back instead of chest since your numbers climbed across the board. Keep barbell rows at 4x8–10 and raise load by 2.5–5 lbs next session while keeping that clean pull to the waist instead of cheating reps on the iso row.

Your diet looks strong for recovery with 500 g chicken and pasta giving roughly 900–1000 calories and 100 g protein.

 

[zucchini]

Good switch hitting back instead of chest since your numbers climbed across the board. Keep barbell rows at 4x8–10 and raise load by 2.5–5 lbs next session while keeping that clean pull to the waist instead of cheating reps on the iso row.

Your diet looks strong for recovery with 500 g chicken and pasta giving roughly 900–1000 calories and 100 g protein.

Okay. I will up the weight on rows next time.

So I ended up with around 400 grams of chicken but I was so done lol made a sauce with milk, some flour and cheese and added chicken and a bunch of spices to it with 100 grams of pene.

Here's the nutrition:

 

[HarleyGuy]

Okay. I will up the weight on rows next time.

So I ended up with around 400 grams of chicken but I was so done lol made a sauce with milk, some flour and cheese and added chicken and a bunch of spices to it with 100 grams of pene.

View attachment 127507
Here's the nutrition:
View attachment 127508View attachment 127509

This log is just ongoingly phenomenal! @zucchini my jaw dropped now that I went and looked at your original pics after checking in on this log a few times. Your transformation is fucking epic brother!

And the ketosis diet I've done that myself and it takes some real guts to get there and some strong ass will and brother you've got what it takes! I'm looking forward to a before and after shot you can make on your iphone in their apps. If you check my log I did one on page 43. Yours would be epic bro you've come so far! Outstanding!

 

[zucchini]

This log is just ongoingly phenomenal! @zucchini my jaw dropped now that I went and looked at your original pics after checking in on this log a few times. Your transformation is fucking epic brother!

And the ketosis diet I've done that myself and it takes some real guts to get there and some strong ass will and brother you've got what it takes! I'm looking forward to a before and after shot you can make on your iphone in their apps. If you check my log I did one on page 43. Yours would be epic bro you've come so far! Outstanding!

Thankyou so much brother! These words of encouragement and appreciation are extremely helpful and cheering! I just saw your october 2022 picture of before and after and man what a difference!
You should see my 1st few pictures vs the one below, they are both from yesterday! I couldn't bother myself to move the chair as I was excited about lighting and now I wish I actually had lol

I will make a collage probably this Friday of a few picture and post it here. I am very happy with my progress so far. In total I came down from 255lbs to 200-205ish Lbs now. I just have 25lbs more to go and I think I will be in the best shape of my life!

 

[HarleyGuy]

Thankyou so much brother! These words of encouragement and appreciation are extremely helpful and cheering! I just saw your october 2022 picture of before and after and man what a difference!
You should see my 1st few pictures vs the one below, they are both from yesterday! I couldn't bother myself to move the chair as I was excited about lighting and now I wish I actually had lol
View attachment 127519
I will make a collage probably this Friday of a few picture and post it here. I am very happy with my progress so far. In total I came down from 255lbs to 200-205ish Lbs now. I just have 25lbs more to go and I think I will be in the best shape of my life!

Looking forward to that collage bro. This is one of the transformations for the books this year. You will get that next 25 off no problem with the work ethic and dedication you've show you have. Let's do it!

 

[LevButlerov]

Okay. I will up the weight on rows next time.

So I ended up with around 400 grams of chicken but I was so done lol made a sauce with milk, some flour and cheese and added chicken and a bunch of spices to it with 100 grams of pene.

View attachment 127507
Here's the nutrition:
View attachment 127508View attachment 127509

I would drop the cheese on this meal and replace with walnuts.

 

[LevButlerov]

Thankyou so much brother! These words of encouragement and appreciation are extremely helpful and cheering! I just saw your october 2022 picture of before and after and man what a difference!
You should see my 1st few pictures vs the one below, they are both from yesterday! I couldn't bother myself to move the chair as I was excited about lighting and now I wish I actually had lol
View attachment 127519
I will make a collage probably this Friday of a few picture and post it here. I am very happy with my progress so far. In total I came down from 255lbs to 200-205ish Lbs now. I just have 25lbs more to go and I think I will be in the best shape of my life!

You look good, really strong size we can do this!

 

[zucchini]

I would drop the cheese on this meal and replace with walnuts.

I just thought cheese would be good for the pasta and the sauce and provide some facts. But i will keep that in mind.

You look good, really strong size we can do this!

Thanks brother, yes i think my lats and shoulders look great, as you said, overall strong size! you've helped alot! We doing it!!!

 

[HarleyGuy]

I just thought cheese would be good for the pasta and the sauce and provide some facts. But i will keep that in mind.

I think what @LevButlerov was getting at is the that it's pretty calorie dense and the flour adds in refined starchy carbs that you're trying to avoid. Walnuts or Macadamia nuts keep it as whole food eating and less hidden starches and hidden calories. Basically the more boring you're eating the better when cutting at the level you are. Not to say you haven't been super successful with your choices and weight loss but you're at that advanced stage where we can nitpick now

 

[zucchini]

soooo I am thinking about maybe putting myself in this grand fondo for 60km.

https://www.granfondoguide.com/Events/Index/10800/chinook-classic-gran-fondo

the last time I did a 100km was in 2020 and it was super fun. I still have the same bike (the while bike behind me in my last pictures) - It's been a long time since I rode, even at the gym. Given the fact we have winters on the horizon... How do you recon I should prepare? I think it'll be a good challenge and will help in fat loss as well as endurance.

 

[LevButlerov]

soooo I am thinking about maybe putting myself in this grand fondo for 60km.

https://www.granfondoguide.com/Events/Index/10800/chinook-classic-gran-fondo

the last time I did a 100km was in 2020 and it was super fun. I still have the same bike (the while bike behind me in my last pictures) - It's been a long time since I rode, even at the gym. Given the fact we have winters on the horizon... How do you recon I should prepare? I think it'll be a good challenge and will help in fat loss as well as endurance.

You want to do racing? it's possible but how about we concentrate on your cut with ozempic first, get you lean before you do this. 1 thing at a time @zucchini

 

[LevButlerov]

I think what @LevButlerov was getting at is the that it's pretty calorie dense and the flour adds in refined starchy carbs that you're trying to avoid. Walnuts or Macadamia nuts keep it as whole food eating and less hidden starches and hidden calories. Basically the more boring you're eating the better when cutting at the level you are. Not to say you haven't been super successful with your choices and weight loss but you're at that advanced stage where we can nitpick now

This is correct @HarleyGuy

 

[zucchini]

Chest day:

Treadmill 3 speed 0 incline 30 mins.

Seated machine chest press: 4x12 200lbs
Iso lateral chest presses: 4x10 180lbs on the machine.
Pec dec: 4x12 170lbs
Cable flyes (from the bottom): 4x15 30lbs each side.

Actually didn't have any food in the afternoon, i took my protein to work but didn't feel hungry and ended up not eating it. Was a bit nutrition depleted so rather than doing 5 exercises as i do, i did 4 and added one set to each (reduced weight on flyes). Also tried to find the decline bench but couldn't, i believe someone was using it at another part of the gym...
No post cardio.

Air frying some chicken now

 

[LevButlerov]

Chest day:

Treadmill 3 speed 0 incline 30 mins.

Seated machine chest press: 4x12 200lbs
Iso lateral chest presses: 4x10 180lbs on the machine.
Pec dec: 4x12 170lbs
Cable flyes (from the bottom): 4x15 30lbs each side.

Actually didn't have any food in the afternoon, i took my protein to work but didn't feel hungry and ended up not eating it. Was a bit nutrition depleted so rather than doing 5 exercises as i do, i did 4 and added one set to each (reduced weight on flyes). Also tried to find the decline bench but couldn't, i believe someone was using it at another part of the gym...
No post cardio.

Air frying some chicken now

Solid chest session even with lower energy and missing that meal, volume stayed high with good machine work and steady rep ranges. Keep the 4x12–15 structure next time and bring food earlier in the day so strength doesn’t dip mid-session.

 

[zucchini]

Solid chest session even with lower energy and missing that meal, volume stayed high with good machine work and steady rep ranges. Keep the 4x12–15 structure next time and bring food earlier in the day so strength doesn’t dip mid-session.

I will!

 

[zucchini]

Nutrition for the day:

 

[zucchini]

You want to do racing? it's possible but how about we concentrate on your cut with ozempic first, get you lean before you do this. 1 thing at a time @zucchini

Not a race. just take part in an event... I was thinking all we do is switch my cardio from treadmill (most of the time) to cycling?

 

[LevButlerov]

Not a race. just take part in an event... I was thinking all we do is switch my cardio from treadmill (most of the time) to cycling?

do you think you'll have fun doing this and enjoy? like motivation? @zucchini

 

[LevButlerov]

Nutrition for the day:
View attachment 127848
View attachment 127849

You need to add at least 1 protein shake with honey and 2 protein bars.

 

[zucchini]

do you think you'll have fun doing this and enjoy? like motivation? @zucchini

Yes, I think the challenge of it and the thrill of being in a sport competitive setting again will motivate me.

You need to add at least 1 protein shake with honey and 2 protein bars.

I had 3 scoops of protein shake yesterday. I will do 2 bars today with some chicken rice veggies and some sauces (sugar free)

 

[LevButlerov]

Yes, I think the challenge of it and the thrill of being in a sport competitive setting again will motivate me.

I had 3 scoops of protein shake yesterday. I will do 2 bars today with some chicken rice veggies and some sauces (sugar free)

lets try it, start cycling

 

[zucchini]

OKAY.

1st thing 1st, sorry for the radio silence... I was away on some family stuff and couldn't post. Weight still steady and these 10 days, i didn't feel as hungry but didn't eat super clean as was extremely busy and always with family and doing stuff together. I am back at working out after 10 days as of today. Hit shoulders with lower weight o ease into it:

Seated machine presses: 3x15 140lbs
Seated dumbbell press: 3x12 45lbs dumbbells
Standing machine lateral raises: 3x15 60lbs
Rev pec dec flyes: 3x15 150lbs on the machine
Cable rev delt flyes: 3x15 50lbs each side

Rev Neck curls: 3x15 15lb dumbbell
Neck curls: 3x15 15lb dumbbell

30 mins treadmill 3 speed

 

[LevButlerov]

OKAY.

1st thing 1st, sorry for the radio silence... I was away on some family stuff and couldn't post. Weight still steady and these 10 days, i didn't feel as hungry but didn't eat super clean as was extremely busy and always with family and doing stuff together. I am back at working out after 10 days as of today. Hit shoulders with lower weight o ease into it:

Seated machine presses: 3x15 140lbs
Seated dumbbell press: 3x12 45lbs dumbbells
Standing machine lateral raises: 3x15 60lbs
Rev pec dec flyes: 3x15 150lbs on the machine
Cable rev delt flyes: 3x15 50lbs each side

Rev Neck curls: 3x15 15lb dumbbell
Neck curls: 3x15 15lb dumbbell

30 mins treadmill 3 speed

welcome back to the EVO family @zucchini but if you away on family stuff you still have a phone, you could have updated us, poor excuse that you didn't have 5min/day to post here come now.
and you're on ozempic what happened to that?

 

[zucchini]

welcome back to the EVO family @zucchini but if you away on family stuff you still have a phone, you could have updated us, poor excuse that you didn't have 5min/day to post here come now.
and you're on ozempic what happened to that?

Naah man. I was not in the country. No network, yes i had occasional wifi but the someone in the hospital. Things skip mind.

Ozempic has been helpful. I didn't get any cravings and felt good most of the time. Injected 1 more yesterday after workout when i was home.

Also injected 0.5ml test Nd took my lmnt

 

[zucchini]

Lunch:

Took the subway advise... looks like it'll taste good.

 

[LevButlerov]

Naah man. I was not in the country. No network, yes i had occasional wifi but the someone in the hospital. Things skip mind.

Ozempic has been helpful. I didn't get any cravings and felt good most of the time. Injected 1 more yesterday after workout when i was home.

Also injected 0.5ml test Nd took my lmnt

you did take it ed out?

 

[LevButlerov]

Lunch:

Took the subway advise... looks like it'll taste good.

View attachment 132566

good meal

 

[zucchini]

Back:

Treadmill: 30 mins 3 speed 5 incline.

Neutral grip pullups: 3x10
Lying barbell rows: 3x10 70lbs on the bar.
Cable pulldowns: 165lbs 3x10
Chest supported Iso lateral row: 3x10 180lbs
Barbell rows: 3x8 155lbs

Treadmill 20 mins 3 speed 0 incline

Food:

 

[LevButlerov]

Back:

Treadmill: 30 mins 3 speed 5 incline.

Neutral grip pullups: 3x10
Lying barbell rows: 3x10 70lbs on the bar.
Cable pulldowns: 165lbs 3x10
Chest supported Iso lateral row: 3x10 180lbs
Barbell rows: 3x8 155lbs

Treadmill 20 mins 3 speed 0 incline

Food:

View attachment 132687

Are you taking ozempic still this week? @zucchini because food looks higher fat not sure you can digest this well

 

[zucchini]

you did take it ed out?

Sorry I don't understand.

Are you taking ozempic still this week? @zucchini because food looks higher fat not sure you can digest this well

Missed ozempic last week, injected this week, just now.

 

[LevButlerov]

Missed ozempic last week, injected this week, just now.

That's the issue

 

[zucchini]

That's the issue

I know man.

Had to fly out on friday and monday was semaglutide day so it got missed.


Chest day:

Seated machine chest press: 3x15 180lbs
Iso lateral chest presses: 3x10 180lbs on the machine.
Flat dumbbell presses: 3x8 75lb dumbbells
Pec dec: 3x12 170lbs
Cable flyes (from the bottom): 4x15 25lbs each side.

Will followup cardio in the evening after work.

 

[LevButlerov]

I know man.

Had to fly out on friday and monday was semaglutide day so it got missed.


Chest day:

Seated machine chest press: 3x15 180lbs
Iso lateral chest presses: 3x10 180lbs on the machine.
Flat dumbbell presses: 3x8 75lb dumbbells
Pec dec: 3x12 170lbs
Cable flyes (from the bottom): 4x15 25lbs each side.

Will followup cardio in the evening after work.

That's why you could eat fatty foods I was surprised.

You should take the pen with you next time.

ok how about your cardio update please

 

[zucchini]

That's why you could eat fatty foods I was surprised.

You should take the pen with you next time.

ok how about your cardio update please

Okay so,

I ate this for lunch after the workout:

300ml milk + 2 scoops of protein + 200 grams of cooked beef (cooked in avocado oil). left some in there for tomorrow.

Went in and did treadmill for 45 mins at 3 speed.

at home now and not eating anything. not feeling hungry..

 

[LevButlerov]

Okay so,

I ate this for lunch after the workout:

300ml milk + 2 scoops of protein + 200 grams of cooked beef (cooked in avocado oil). left some in there for tomorrow.
View attachment 133048

Went in and did treadmill for 45 mins at 3 speed.

at home now and not eating anything. not feeling hungry..

Good thats perfect, we can stay this OMAD style @zucchini dont eat lets control this.

 

[zucchini]

Good thats perfect, we can stay this OMAD style @zucchini dont eat lets control this.

Sounds good. I ate at 1pm.

Will eat again tomorrow at 1pm.

Weight was 93.20 today.

 

[zucchini]

Just ate:
1 serving of those proetin nacos with 100 gram cooked beef.

Today might become an off day from the gym or i MIGHT go hit a light leg day.
I'll keep posted.

 

[LevButlerov]

Just ate:
1 serving of those proetin nacos with 100 gram cooked beef.
View attachment 133336


Today might become an off day from the gym or i MIGHT go hit a light leg day.
I'll keep posted.

Go get some cardio forget legs

 

[zucchini]

Go get some cardio forget legs

That's what I did.
was extremely tired, came home. then went to the park and walked about 1.5 miles.

 

[LevButlerov]

That's what I did.
was extremely tired, came home. then went to the park and walked about 1.5 miles.

good keep going dont stop

 

[zucchini]

good keep going dont stop

Weight today 92.75kg

 

[LevButlerov]

Weight today 92.75kg

good base

 

[zucchini]

good base

It's dropping so that's good.
Had my protein snack for breakfast, was having a craving for food oddly enough.

Mid day Arms today:

Cardio: 30 mins treadmill - 3 speed 5 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 1x10 30lbs dumbbells 1x10 1x9 35lbs dumbbells
Seated elbow locked dumbbell curls: 3x10 27.5lbs dumbbells
Machine Preacher curls: 3x10 110lbs

Triceps:
Body weight dips: 3x10
Tricep pushdowns: 3x12 155lbs
High pully tricep cable ext: 3x10 140lbs
One arm cable pushdowns: 3x12 35lbs each arm


Fat bar forearm curls supersetted with reverse curls: 3x12 curls + 12 rev curls

Super pumps!!

Having my protein shake now, 350ml milk with 2 scoops of powder.

Will have beef or keto pizza (if there is some) when home.

 

[LevButlerov]

It's dropping so that's good.
Had my protein snack for breakfast, was having a craving for food oddly enough.

View attachment 134606

Mid day Arms today:

Cardio: 30 mins treadmill - 3 speed 5 incline

Biceps:
Dumbbell alt Hammer Curls: 3x30 45lbs dumbbells
Incline dumbbell curls: 1x10 30lbs dumbbells 1x10 1x9 35lbs dumbbells
Seated elbow locked dumbbell curls: 3x10 27.5lbs dumbbells
Machine Preacher curls: 3x10 110lbs

Triceps:
Body weight dips: 3x10
Tricep pushdowns: 3x12 155lbs
High pully tricep cable ext: 3x10 140lbs
One arm cable pushdowns: 3x12 35lbs each arm


Fat bar forearm curls supersetted with reverse curls: 3x12 curls + 12 rev curls

Super pumps!!

Having my protein shake now, 350ml milk with 2 scoops of powder.

View attachment 134607

Will have beef or keto pizza (if there is some) when home.

That protein snack is a bar right? @zucchini

overall good arm work with cardio, try to add negatives on the biceps more

protein shake looks legit and keto pizza is a good call, pictures please
but you have all this appetite while on ozempic now? still 1mg?
we might need to dial up to 2mgs

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

 

[vanlife_gymbum]

but you have all this appetite while on ozempic now? still 1mg?
we might need to dial up to 2mgs

I've been having problems too. The 10 day delay caused by the source through me off and I can't get back to where I was. Upped from 2mg to 2.5mg but today the vial leaked around the seal of the multidose vial and now I am probably going to have to stop GLP-1s for now and think up a new plan.

Interesting stuff @zucchini I'll follow your stuff if you want some tips supercharging your shakes I cam give you some links to my entries about my experiments and conclusions.

 

[zucchini]

That protein snack is a bar right? @zucchini

overall good arm work with cardio, try to add negatives on the biceps more

protein shake looks legit and keto pizza is a good call, pictures please
but you have all this appetite while on ozempic now? still 1mg?
we might need to dial up to 2mgs

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

Okay. I will add negatives on the biceps.

Yes, the snack bar was the protein snack bar. 6 carbs only.

I ended up eating beef with some added cheese, didn't have keto dough:

Yes, the appetite kicked up today don't know how. Tomorrow is the Semaglutide day, I say let's only inject 1mg tomorrow and see how the week feels. Weight was at 93.5kg today, maybe cause of the eating but all good I guess.

I've been having problems too. The 10 day delay caused by the source through me off and I can't get back to where I was. Upped from 2mg to 2.5mg but today the vial leaked around the seal of the multidose vial and now I am probably going to have to stop GLP-1s for now and think up a new plan.

Interesting stuff @zucchini I'll follow your stuff if you want some tips supercharging your shakes I cam give you some links to my entries about my experiments and conclusions.

@vanlife_gymbum , yeah man, i took a 10 day off from gym and diet and ozempic basically, but cause I had to fly out of the country all of a sudden, the gym feels good thou, weight went slightly up but nothing that cannot be managed on OMAD.
I don't think I should up it to 2mg atm, i think I should stay at 1mg for now and see how it goes for atleast one more week.

Thankyou for the follow my friend

And sure, i would love some tips!!!

 

[LevButlerov]

Okay. I will add negatives on the biceps.

Yes, the snack bar was the protein snack bar. 6 carbs only.

I ended up eating beef with some added cheese, didn't have keto dough:
View attachment 134738

Yes, the appetite kicked up today don't know how. Tomorrow is the Semaglutide day, I say let's only inject 1mg tomorrow and see how the week feels. Weight was at 93.5kg today, maybe cause of the eating but all good I guess.




@vanlife_gymbum , yeah man, i took a 10 day off from gym and diet and ozempic basically, but cause I had to fly out of the country all of a sudden, the gym feels good thou, weight went slightly up but nothing that cannot be managed on OMAD.
I don't think I should up it to 2mg atm, i think I should stay at 1mg for now and see how it goes for atleast one more week.

Thankyou for the follow my friend

And sure, i would love some tips!!!

Get to the 2mgs/week level start pinning ozempic mon/thur @zucchini good looking meal.

 

[zucchini]

Lazy Chest Tuesday:

Seated machine chest press: 3x12 200lbs
Iso lateral chest presses: 3x10 180lbs on the machine.
Flat dumbbell presses: 2x8 80lbs dumbbells 1x7 80lbs dumbbells (i think i could've gotten 1 more here and go 3x8 but i just failed to even try, disgusted!!)
Pec dec: 2x12 170lbs 1x12 190lbs
Cable flyes (from the bottom): 3x12 35lbs each side.

Post cardio: 30 mins treadmill 3 speed 3 incline

Even thou I was lazy and mentally drained from lack of sleep, I felt good and powerful on the machine presses, seated and iso both. Pec dec felt amazing too.

Food after workout was beef and potatoes:

I was disgusted by the food too later on, but finished it. 300 grams of beef with 75 grams of potatoes.
Will cook chicken in tomato and yogurt when home for dinner.

Today is Tuesday, I will pin one ozempic today.

 

[LevButlerov]

Lazy Chest Tuesday:

Seated machine chest press: 3x12 200lbs
Iso lateral chest presses: 3x10 180lbs on the machine.
Flat dumbbell presses: 2x8 80lbs dumbbells 1x7 80lbs dumbbells (i think i could've gotten 1 more here and go 3x8 but i just failed to even try, disgusted!!)
Pec dec: 2x12 170lbs 1x12 190lbs
Cable flyes (from the bottom): 3x12 35lbs each side.

Post cardio: 30 mins treadmill 3 speed 3 incline

Even thou I was lazy and mentally drained from lack of sleep, I felt good and powerful on the machine presses, seated and iso both. Pec dec felt amazing too.

Food after workout was beef and potatoes:
View attachment 134916
I was disgusted by the food too later on, but finished it. 300 grams of beef with 75 grams of potatoes.
Will cook chicken in tomato and yogurt when home for dinner.

Today is Tuesday, I will pin one ozempic today.

Good chest day even if tired, presses still hit strong and pec dec volume good.
Cardio is what you want in there ED. @zucchini

Post workout meal is solid, high protein!
but ozempic pin today and pin friday 1mg, we need to get 2mgs in there.

 

[Mobster]

Lazy Chest Tuesday:

Seated machine chest press: 3x12 200lbs
Iso lateral chest presses: 3x10 180lbs on the machine.
Flat dumbbell presses: 2x8 80lbs dumbbells 1x7 80lbs dumbbells (i think i could've gotten 1 more here and go 3x8 but i just failed to even try, disgusted!!)
Pec dec: 2x12 170lbs 1x12 190lbs
Cable flyes (from the bottom): 3x12 35lbs each side.

Post cardio: 30 mins treadmill 3 speed 3 incline

Even thou I was lazy and mentally drained from lack of sleep, I felt good and powerful on the machine presses, seated and iso both. Pec dec felt amazing too.

Food after workout was beef and potatoes:
View attachment 134916
I was disgusted by the food too later on, but finished it. 300 grams of beef with 75 grams of potatoes.
Will cook chicken in tomato and yogurt when home for dinner.

Today is Tuesday, I will pin one ozempic today.

My kinda workout

 

[stevesmi]

Lazy Chest Tuesday:

Seated machine chest press: 3x12 200lbs
Iso lateral chest presses: 3x10 180lbs on the machine.
Flat dumbbell presses: 2x8 80lbs dumbbells 1x7 80lbs dumbbells (i think i could've gotten 1 more here and go 3x8 but i just failed to even try, disgusted!!)
Pec dec: 2x12 170lbs 1x12 190lbs
Cable flyes (from the bottom): 3x12 35lbs each side.

Post cardio: 30 mins treadmill 3 speed 3 incline

Even thou I was lazy and mentally drained from lack of sleep, I felt good and powerful on the machine presses, seated and iso both. Pec dec felt amazing too.

Food after workout was beef and potatoes:
View attachment 134916
I was disgusted by the food too later on, but finished it. 300 grams of beef with 75 grams of potatoes.
Will cook chicken in tomato and yogurt when home for dinner.

Today is Tuesday, I will pin one ozempic today.

@zucchini You shouldn't be disgusted by this sort of meal unless you're drenching it in lots of butter and oil and stuff like that, but it should be pretty good just the beef and the potatoes.

 

[2Thick]

Lazy Chest Tuesday:

Seated machine chest press: 3x12 200lbs
Iso lateral chest presses: 3x10 180lbs on the machine.
Flat dumbbell presses: 2x8 80lbs dumbbells 1x7 80lbs dumbbells (i think i could've gotten 1 more here and go 3x8 but i just failed to even try, disgusted!!)
Pec dec: 2x12 170lbs 1x12 190lbs
Cable flyes (from the bottom): 3x12 35lbs each side.

Post cardio: 30 mins treadmill 3 speed 3 incline

Even thou I was lazy and mentally drained from lack of sleep, I felt good and powerful on the machine presses, seated and iso both. Pec dec felt amazing too.

Food after workout was beef and potatoes:
View attachment 134916
I was disgusted by the food too later on, but finished it. 300 grams of beef with 75 grams of potatoes.
Will cook chicken in tomato and yogurt when home for dinner.

Today is Tuesday, I will pin one ozempic today.

Very nice job on the beef and potatoes. Be careful cooking the food in tomatoes. That might be what's upsetting your stomach. And the yogurt could be as well if you don't tolerate dairy very well. @zucchini