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Approved Log Fat loss cycle Log

MarkNV said:
i wont quite be at real mexican, if I made the meats, The sodium would dry me up 😂😂😂
Stand by though, cause you never know when I am gonna pull a Carne Asada or Al Pastor out of the hat!!!
Click to expand...
i like to make my own mexican food especially cause i can make it healthy as you are doing
 
Saturday morning 0130
Fuck man, I was so comfortable and DID NOT WANT TO GET OUT OF BED!!
But I did get up and I still went, and I moved through legs in a very uninspired, lack luster weak workout.
I still got 30 minutes of cardio, and hit an all around leg routine. No real burn, kinda pumped.
The Ex Wife is in town and wants me to hangout with her and watch 3 of the 5 grandkids tonight.
I love the kids, ex wife, eh not so much 😂😂😂😂😂😂
The gym tomorrow morning will be my excuse and exit strategy to get the hell out early!!
The grandkids will be a lot of fun.
They are 2, 5 and 8
If I survive, I will log tomorrow
 
Breakfast today
Beef, eggs, broccoli and sweet potato
There is a bit of Cholula in there!!
 

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MarkNV said:
Saturday morning 0130
Fuck man, I was so comfortable and DID NOT WANT TO GET OUT OF BED!!
But I did get up and I still went, and I moved through legs in a very uninspired, lack luster weak workout.
I still got 30 minutes of cardio, and hit an all around leg routine. No real burn, kinda pumped.
The Ex Wife is in town and wants me to hangout with her and watch 3 of the 5 grandkids tonight.
I love the kids, ex wife, eh not so much 😂😂😂😂😂😂
The gym tomorrow morning will be my excuse and exit strategy to get the hell out early!!
The grandkids will be a lot of fun.
They are 2, 5 and 8
If I survive, I will log tomorrow
Click to expand...
Respect for still dragging yourself in at 1:30 and getting it done, even if it felt flat that’s still work in the bank. Cardio plus legs on a tired day keeps the habit alive and that matters more than the pump. Use the gym tomorrow as your getaway, smash a good session then enjoy the grandkids’ chaos for a bit before slipping out. :D
MarkNV said:
Breakfast today
Beef, eggs, broccoli and sweet potato
There is a bit of Cholula in there!!
Click to expand...
Good looking food :D Cholula win :P
 
LevButlerov said:
Respect for still dragging yourself in at 1:30 and getting it done, even if it felt flat that’s still work in the bank. Cardio plus legs on a tired day keeps the habit alive and that matters more than the pump. Use the gym tomorrow as your getaway, smash a good session then enjoy the grandkids’ chaos for a bit before slipping out. :D

Good looking food :D Cholula win :P
Click to expand...
I am in there right now Lev!! On the treadmill and getting ready to smash back and Bi’s!!
Leta fucking Go!!!
 
Sunday Morning!! The grandkids were a handful last night 😂😂

Cardio Bac and Bi’s

Cardio
30 minutes
Planks 3 x 45 sec
Leg lifts

Medium width grip pulldown/lat prayers superset
60kg/30lb x 12
70kg/30lb x 10 to 12
80kg/30lb x 6
90kg/30lb x amrap

Seated cable rows
120lb x 12
140lb x 10
160lb x 8

Chest supported bentover dumbbell rows/shrugs

40lb/60lb 2 x 13
45lb/60lb 2 x 10 to 13

Extra volume
One arm Hammer strength high rows
70lb x 10
80lb x 10
90lb x amrap

Bi’s
Dumbbell/hammer curls superset
20lb x 10
25lb x 10
30lb x amrap
35lb x amrap

Barbell curls
55lb x 12
65lb x 10
75lb x amrap

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

Preacher machine curls
65lb one set amrap

More cardio
30 minutes
 
Last edited:
MarkNV said:
Thursday Lunch
Burritos!!

Ground beef
Wild rice
High fiber tortilla
Pico degallo
Splash sour cream
Looks decadent but it is clean and good protein and fiber and the carbs fall into line and less than 700 calories

Macros are currant for the day
Click to expand...
Cooking up something awesome that looks like it would taste fantastic
 
MarkNV said:
Chest supported bentover dumbbell rows/shrugs

40lb/60lb 2 x 13
45lb/60lb 2 x 10 to 13
Click to expand...
Great workout bro. I love these!
 
MarkNV said:
I am in there right now Lev!! On the treadmill and getting ready to smash back and Bi’s!!
Leta fucking Go!!!
Click to expand...
LFG!!! :D
 
MarkNV said:
Sunday Morning!! The grandkids were a handful last night 😂😂

Cardio Bac and Bi’s

Cardio
30 minutes
Planks 3 x 45 sec
Leg lifts

Medium width grip pulldown/lat prayers superset
60kg/30lb x 12
70kg/30lb x 10 to 12
80kg/30lb x 6
90kg/30lb x amrap

Seated cable rows
120lb x 12
140lb x 10
160lb x 8

Chest supported bentover dumbbell rows/shrugs

40lb/60lb 2 x 13
45lb/60lb 2 x 10 to 13

Extra volume
One arm Hammer strength high rows
70lb x 10
80lb x 10
90lb x amrap

Bi’s
Dumbbell/hammer curls superset
20lb x 10
25lb x 10
30lb x amrap
35lb x amrap

Barbell curls
55lb x 12
65lb x 10
75lb x amrap

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

Preacher machine curls
65lb one set amrap

More cardio
30 minutes
Click to expand...

MarkNV said:
Breakfast!!! I smoked my workout and I want some Carbs baby!!

Eggs
Chicken
Potato
Red and hreen bell pepper
Click to expand...
Good session, heavy pulldowns and rows with extra curls made it a full pull day. You handled big volume and still finished strong with cardio after. Breakfast hit the macros right for recovery. :D
 
LevButlerov said:
Good session, heavy pulldowns and rows with extra curls made it a full pull day. You handled big volume and still finished strong with cardio after. Breakfast hit the macros right for recovery. :D
Click to expand...
I Smashed it, felt so much better than Saturday!
I am getting that shoulder injection in the morning, will be chillin for a couple of days

Thank you for your great feedback Lev! It is motivating
 
MarkNV said:
I Smashed it, felt so much better than Saturday!
I am getting that shoulder injection in the morning, will be chillin for a couple of days

Thank you for your great feedback Lev! It is motivating
Click to expand...
smash it hard our EVO brother :D
 
MarkNV said:
Thursday Lunch
Burritos!!

Ground beef
Wild rice
High fiber tortilla
Pico degallo
Splash sour cream
Looks decadent but it is clean and good protein and fiber and the carbs fall into line and less than 700 calories

Macros are currant for the day
Click to expand...
@MarkNV those burritos look really good man. I love that style of food
 
Wednesday morning 0140
CARDIO CARDIO CARDIO THIS MORNING!!

Just came off two day rest, one cortisone shot and some good eating
Maintained 244.2 on the scale but trimmed a half inch

I have legs this afternoon with the coach/trainer, will get a bit more cardio done this afternoon

Great news, the VA called me yesterday afternoon and scheduled me for the Plasma therapy, Jan 8 !! Fingers are crossed for something life changing.

Will log afternoon workout!!
Have a great day boys and thank you for everything.
 
MarkNV said:
Wednesday morning 0140
CARDIO CARDIO CARDIO THIS MORNING!!

Just came off two day rest, one cortisone shot and some good eating
Maintained 244.2 on the scale but trimmed a half inch

I have legs this afternoon with the coach/trainer, will get a bit more cardio done this afternoon

Great news, the VA called me yesterday afternoon and scheduled me for the Plasma therapy, Jan 8 !! Fingers are crossed for something life changing.

Will log afternoon workout!!
Have a great day boys and thank you for everything.
Click to expand...

MarkNV said:
Breakfast
Ground beef
Eggs
Broccoli
Sweet potato

And a new bottle of CHOLULA!!! It gets its own frame
Click to expand...
Cardio first thing after rest days was a smart move to get blood moving before that leg session later. Keep morning cardio around 35–40 min at moderate pace and match post-leg cardio to 20 min incline to stay under recovery threshold.

Breakfast is perfect balance for training days with solid protein and slow carbs from sweet potato. With your weight steady and waist down, hold this setup another week then reassess intake once the plasma therapy starts in January. :D Cholula is back!
 
LevButlerov said:
Cardio first thing after rest days was a smart move to get blood moving before that leg session later. Keep morning cardio around 35–40 min at moderate pace and match post-leg cardio to 20 min incline to stay under recovery threshold.

Breakfast is perfect balance for training days with solid protein and slow carbs from sweet potato. With your weight steady and waist down, hold this setup another week then reassess intake once the plasma therapy starts in January. :D Cholula is back!
Click to expand...
I agree! My trainer actually said the exact same thing to me. She suggested staying where I am at and after the plasma therapy, shoot for the next fat cut and THEN go for some big gains
 
MarkNV said:
I agree! My trainer actually said the exact same thing to me. She suggested staying where I am at and after the plasma therapy, shoot for the next fat cut and THEN go for some big gains
Click to expand...
the cut is in the cards lets do it :D
 
Legs!!!
20 minutes cardio to start
We dud some ab busting core and mobility work.

One leg leg press x 2 x 15 sled weight 118 lbs
Slow reps

Two leg leg presses
318 lbs x 2 x 8 with a 5 second pause at the very bottom. Oh boy I felt that old glute pull, in a good way

Hip thrusts smith machine
135 x 3 x 12
135 x 2 x 8 ….3/4pulse reps

Adductors 165 x 2 x 12

Leg extensions 100lbs x 2 x 15 with a 15 second hold at the last rep of each set FUCK!!!!!!! That was good!!!
 
MarkNV said:
Breakfast
Ground beef
Eggs
Broccoli
Sweet potato

And a new bottle of CHOLULA!!! It gets its own frame
Click to expand...
@MarkNV breakfast and ground beef is on point. the eggs and brocolli also are super good. You are the man.
 
MarkNV said:
Legs!!!
20 minutes cardio to start
We dud some ab busting core and mobility work.

One leg leg press x 2 x 15 sled weight 118 lbs
Slow reps

Two leg leg presses
318 lbs x 2 x 8 with a 5 second pause at the very bottom. Oh boy I felt that old glute pull, in a good way

Hip thrusts smith machine
135 x 3 x 12
135 x 2 x 8 ….3/4pulse reps

Adductors 165 x 2 x 12

Leg extensions 100lbs x 2 x 15 with a 15 second hold at the last rep of each set FUCK!!!!!!! That was good!!!
Click to expand...
Good session. Keep single leg press 2x15 with slow tempo for another week before adding 10 to 15 lbs and keep the paused two leg press in that 8 rep range since it’s hitting the glutes right where you want it.

Hip thrusts at 135 are perfect for now so stay there until all 5 sets reach 12 reps clean then add 10 lbs. Hold adductors and extensions as finishers with those same pauses and holds since that tension is building real leg density without joint strain. Finish always with planks, add them back. :D
 
LevButlerov said:
Good session. Keep single leg press 2x15 with slow tempo for another week before adding 10 to 15 lbs and keep the paused two leg press in that 8 rep range since it’s hitting the glutes right where you want it.

Hip thrusts at 135 are perfect for now so stay there until all 5 sets reach 12 reps clean then add 10 lbs. Hold adductors and extensions as finishers with those same pauses and holds since that tension is building real leg density without joint strain. Finish always with planks, add them back. :D
Click to expand...
We actually did some planks during warm up! Planks are a permanent dealio now!
 
Friday Zero Dark Thirty MFers!!! Gooood Morning!!

Opened 45 minutes cardio!!

Chest and tri’s and core

Okay, this is the first upper body workout since the injection, going light, going easy testing the waters

Hammer strength Incline
45lbs each side, x 15
50lbs x 15
55lbs x 15
60lb x 12

Hammer strength flat bench machine
Same weight and reps as incline.

Incline cable flys
Going a bit shallow to keep it off the shoulder
17.5kg x 3 x 15

Tri’s

Straight Bar pushdowns
42.5kg x 3 x 15
Rope pushdowms
30kg x 3 x 15
Kickbacks
20lbs x 3 x 15

Planks
2 x 45 seconds
Side planks
2 x 45

Done
 
The pressing was okay on the shoulder joint.
The fucking straight bar push downs caused discomfort and it took two sets to find a good position. The rope pushdowns and kickbacks were golden. I sat on a tricep dip machine for one light set, and that wasn't too bad.
Tomorrow is Back and Bi’s, we will see how it feels then.

Great podcast with the Badass Lineman!!
Listened 3 times now. Great story of success!
 
MarkNV said:
Breakfast
Ground beef
Eggs
Broccoli
Sweet potato

And a new bottle of CHOLULA!!! It gets its own frame
Click to expand...
we need to pool money together and buy you a lifetime supply of that cholula lol. Actually, we need to dig you a pool in your backyard and dump it in there and then have you just swim in it. You love that stuff so much. @MarkNV
 
2Thick said:
we need to pool money together and buy you a lifetime supply of that cholula lol. Actually, we need to dig you a pool in your backyard and dump it in there and then have you just swim in it. You love that stuff so much. @MarkNV
Click to expand...
If I had a pool of it, I would bathe in it!!!
 
MarkNV said:
I agree! My trainer actually said the exact same thing to me. She suggested staying where I am at and after the plasma therapy, shoot for the next fat cut and THEN go for some big gains
Click to expand...
I think keeping it simple makes some sense. @MarkNV That's good that you trust your trainer. Let us know how it goes after that therapy.
 
MarkNV said:
Breakfast
Ground beef
Eggs
Broccoli
Sweet potato

And a new bottle of CHOLULA!!! It gets its own frame
Click to expand...
You always put together some of the healthiest meals out there. @MarkNV Literally everything you listed from the beef to the eggs to the broccoli to the sweet potato is healthy. It's strong bodybuilding food.
 
MarkNV said:
Legs!!!
20 minutes cardio to start
We dud some ab busting core and mobility work.

One leg leg press x 2 x 15 sled weight 118 lbs
Slow reps

Two leg leg presses
318 lbs x 2 x 8 with a 5 second pause at the very bottom. Oh boy I felt that old glute pull, in a good way

Hip thrusts smith machine
135 x 3 x 12
135 x 2 x 8 ….3/4pulse reps

Adductors 165 x 2 x 12

Leg extensions 100lbs x 2 x 15 with a 15 second hold at the last rep of each set FUCK!!!!!!! That was good!!!
Click to expand...
@MarkNV bros the legs are looking sweet! i am so impressed. i love to see a good hardcore session like this. hip thrusts not something you see often either
 
MarkNV said:
We actually did some planks during warm up! Planks are a permanent dealio now!
Click to expand...
Perfect keep the planks in there hard :D
 
MarkNV said:
Breakfast
Ground beef
Eggs
Broccoli
Sweet potato

And a new bottle of CHOLULA!!! It gets its own frame
Click to expand...
Nicely done mark keep at it brother 👏 👍 💪
 
Friday Morning lift 0620 with trainer

Opened with
40 minutes cardio

Machine assisted chin ups
I didn’t look at the offset weight, the trainer set it,
4 x 15 slow burners!!

Neutral wide grip pulldowns
175lbs x 4 x 10 to 12
Single arm pulldowns
30kg x 15
35kg x 15
42.5kg x amrap ouch

Chest supported dumbbell rows/bent over dumbbell shrugs super sets

40lb/20lbs 4 x 15

Some crazy seated curl machine
I don’t know what weight she set
4 x 15 they were slow and burning!!


Preworkout meal protein oats. Macros attached
 

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MarkNV said:
Breakfast
Ground beef
Eggs
Broccoli
Sweet potato

And a new bottle of CHOLULA!!! It gets its own frame
Click to expand...
@MarkNV great work man. The food is looking really good.
 
MarkNV said:
Saturday Morning 0045
Open 45 minutes cardio

Leg press
318lbs x 4 x 10 to 15 failure on last one

Abductors/adductors super sets
165lbs 3 x 12 to…

Leg extensions/walking lunges superset
100lbs 3 x 15/10 out 10 back lunges

Standing ham curls
45lbs x 3 x amrap

All sets finished with AMRAP
Click to expand...

MarkNV said:
Potatoes eggs and ground beef and CHOLULA!!
Click to expand...

MarkNV said:
TriTip
Rice
Homemade tomato soup
And
CHOLULA!!
Click to expand...
Your protein is low on all those days @MarkNV
you are eating clean I love it, but we need to add shakes and bars, can you?
 
MarkNV said:
yes. I was wanting to avoid shakes and bars, but I am going to have to just suck it up.
Click to expand...
It's not a big deal to do shakes and bars :D
 
MarkNV said:
You are right. They can help when it is hard to eat enough. And honestly some of my food the last several days, either had not been enough or not nutrient dense for the calories consumed.
Click to expand...
You're doing perfect already :D just add 1 shake and 1 bar.
 
Sunday morning 0200
Open with 30 minutes cardio
Planks 3 x 45
Mobility work

Chest Tri’s and delts

Single arm incline dumbbell presses
40lbs 2 x 12
45lbs x 12
50lbs x 8

Hammer strength flat bench machine
70lb x 12
80lb x 10
90lb x 8
95lb x 6

Incline cable fky
17.5kg x 15
22.5kg 2 x 12
27.5kg x 8

Rear delt flys
12.5kg 3 x 15
Face pulls
30kgs 3 x 15
Upright raises
40lb barbell 3 x 10
Shrugs
55lbs 3 x 10 to 15

Tri’s
Rope pushdowns
30kg x 12
35kg x 3 x 10

Kickbacks
25kbs 3 x amrap

Dumbbell skull crushers
30lb 3 x 10

25 minute cardio
Done
 
MarkNV said:
Sunday morning 0200
Open with 30 minutes cardio
Planks 3 x 45
Mobility work

Chest Tri’s and delts

Single arm incline dumbbell presses
40lbs 2 x 12
45lbs x 12
50lbs x 8

Hammer strength flat bench machine
70lb x 12
80lb x 10
90lb x 8
95lb x 6

Incline cable fky
17.5kg x 15
22.5kg 2 x 12
27.5kg x 8

Rear delt flys
12.5kg 3 x 15
Face pulls
30kgs 3 x 15
Upright raises
40lb barbell 3 x 10
Shrugs
55lbs 3 x 10 to 15

Tri’s
Rope pushdowns
30kg x 12
35kg x 3 x 10

Kickbacks
25kbs 3 x amrap

Dumbbell skull crushers
30lb 3 x 10

25 minute cardio
Done
Click to expand...
Wow this is a great start to your Sunday morning. You are up early and ready to kick ass. And this is the type of workout that really gets your heart rate up too! i love the planks! @MarkNV
 
MarkNV said:
2nd breakfast at Moms
Eggs from the yardbirds
And bacon from last years pig
Macros are current for the day
Click to expand...

MarkNV said:
Had a shake to help with protein
Macros are current for the day
Click to expand...

MarkNV said:
Tuna for dinner. No pictures but here are the macros
Click to expand...
Staying steady and strong :D
MarkNV said:
@BodyMonster34 Bro haven’t heard from you, getting worried, does your wife have you locked up in the shed??
Click to expand...
he got put in the naughty corner lol :P
 
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