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A 60+ year old doing planks fuck ya. You’re my boy @MarkNV !
Fucking A!! Lets go!!
If I don’t use the whey powder, I get so full during the day.Protein!!
That's it!!
Im ordering me some
I must see what this sorcery is
I like Chipotle
Is this one good @MarkNV
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@MarkNV man I love those meals. A lot of really good high nutritional foods
Looking good brother crazy progress since u first sparked up.a log
Thank you!!
The Chipotle is great!! That and the original!That's it!!
Im ordering me some
I must see what this sorcery is
I like Chipotle
Is this one good @MarkNV
LevButlerov
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Good day today. Deload work looks clean with the pump.
It felt great!!! Tomorrow will do the same for Back an Bi’s, but will rep it out a bit moreGood day today. Deload work looks clean with the pump.
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back bi pump
Whoooop!! Lets go!!!back bi pump
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EVO family support your way
@MarkNV good training as always. you got in some good volume. look forward to seeing you on the podcast soon
Thank you @stevesmi !
keep up the good work man. i love the hammer strength and the upright rows. this is what we live for! @MarkNV
Lets fucking go!
Now you're talking!!
Monday 0108 hours
Moving back into a deficit is hard! I got used to eating again, this will be interesting. i will have to really tighten up my log.
I am going to cut carbs and do my best to increase my protein without fucking up my calories, @LevButlerov sorry if I don’t hit thise protein goals. It is a tough balance, As we all know. When I cut these last 25lbs of fat, I will be tapping @HarleyGuy brain for some pro protein tips.
So be it, it is what it is. Just a little ways to go with the fat loss. It will be worth the discomfort!
Lets
Fucking go!!
On the treadmill filling out my log
30 minutes
Planks
Core mobility
Back and Bi’s
Another Deload!!
Machine assisted chin ups close grip
100lb offset
3 x 12
Chest supported DB rows/DB kelso shrugs WIDE supersets
30lb/15lb 4 x 12
Seated single arm High Cable pulls
47.5kg 4 x 15
Medium wide grip pull downs
50kg x15
60kg x 12
70kg x 10
BI’s
DB curls, Wide grip, Hammer super duper sets
20lbs 3 x 10, 10, 10
Barbell curls
55 3 x 8
Concentration curls
25lbs 3 x 10 to 12
25 minutes cardio
Moving back into a deficit is hard! I got used to eating again, this will be interesting. i will have to really tighten up my log.
I am going to cut carbs and do my best to increase my protein without fucking up my calories, @LevButlerov sorry if I don’t hit thise protein goals. It is a tough balance, As we all know. When I cut these last 25lbs of fat, I will be tapping @HarleyGuy brain for some pro protein tips.
So be it, it is what it is. Just a little ways to go with the fat loss. It will be worth the discomfort!
Lets
Fucking go!!
On the treadmill filling out my log
30 minutes
Planks
Core mobility
Back and Bi’s
Another Deload!!
Machine assisted chin ups close grip
100lb offset
3 x 12
Chest supported DB rows/DB kelso shrugs WIDE supersets
30lb/15lb 4 x 12
Seated single arm High Cable pulls
47.5kg 4 x 15
Medium wide grip pull downs
50kg x15
60kg x 12
70kg x 10
BI’s
DB curls, Wide grip, Hammer super duper sets
20lbs 3 x 10, 10, 10
Barbell curls
55 3 x 8
Concentration curls
25lbs 3 x 10 to 12
25 minutes cardio
Bro your training is on
the cardio at the start then belting out abs then a full weight session to wrap it all up with more cardio is 
broFeel free to also pick my brain if you need
Ive got some great carnivore meals
Good luck homie
Keep that foot on the gas
Oh dude!! I will!! I am always so open for ideas!! Thank you very much!! Lets fucking go!!Bro your training is on
Feel free to also pick my brain if you need
Ive got some great carnivore meals
Good luck homie
Keep that foot on the gas
Okay back to the grind!!
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Good deload session, wide rows and 70kg pulldowns look strong and that superset volume hits your back hard.
I love that pull up machine too
@MarkNV
Deloads can feel so good, sometimes the pump is even better without literally destroying ourselves in a workout…although that feels good too!!Good deload session, wide rows and 70kg pulldowns look strong and that superset volume hits your back hard.
I love that pull up machine too
LevButlerov
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deloads always good helps you recover long term
bros nice job on back/bi's. the pulldowns are looking good. @MarkNV i also like the cardio you doing.
bros you will and are!
@MarkNV nice job hitting those bi's. I like how you don't overtrain them. You hit them just the right amount and then you move on to cardio. That's smart.
I always felt that Bi’s get almost triple duty. And it is best to not over target them.
Yes for sure. You don't want to chance anything with pull ups. Anything overhead is not going to be a good idea and anything may be inclined as well. You do put a lot of pressure on the shoulders that way I would avoid pressing completely. @MarkNV
I can get away with a low incline press, not quite flat but not fully inclined. I can angle my arms to still get a nice stretch and still keep the pressure off. I have a lot of work arounds.
I have no choice but to make it all work if I want to live this lifestyle
Looks good bro,your omelette game is
It is shit hot buddy!!!Looks good bro,your omelette game is
@MarkNV Diet looks amazing man....good job.......
Yes they do. So do the shoulders. But people like to overtrain.
EVO family respect
there isn't a reason to do inclines anyway. they really aren't necessary
I can’t do totally flat either. It sucks getting old and the injuries we accumulate
LevButlerov
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After that morning meal, I fasted. Won't eat until tomorrow morning. took today as a rest day, tomorrow will be cardio, chest, tri's, coreCholula is back
and will be logging everything!!
Love that beef!!!Ive got fresh beef waiting at home
So keen for Tonight's meal
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@MarkNV Awesome work bro! Crushed that workout!
Very close. I will eat at 0600 and noon and will load some carbs before the afternoon lift at 1500 hours. Dinner at 1700 hours. I think I am finally understanding the recomp. What a trippy thing to wrap your mind around if you’ve never really done it.24 hour fast?
It felt really good!
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wait, you're not fasting, you're just eating 6, 12, 5 right? @MarkNV
No, I ate this morning at 0700 and wont eat again until 0600
On a normal day i eat at 6,12, and 5
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Try to limit your eating to a 6 hour window IF style can you ? @MarkNV
I can do that!
Wednesday morning 0300
I have a lift scheduled with my trainer for this afternoon but I still wanted to get in 30 minutes of cardio this morning.
Will get to my session 45 minutes early and do more cardio then.
She will be having me do chest and tri’s and core today.
I will log the workout.
I have a lift scheduled with my trainer for this afternoon but I still wanted to get in 30 minutes of cardio this morning.
Will get to my session 45 minutes early and do more cardio then.
She will be having me do chest and tri’s and core today.
I will log the workout.
gotta go light that is okay! its been proven light with proper form is better then heavy with bad formI can’t do totally flat either. It sucks getting old and the injuries we accumulate
As much as I love the strength, I love the stretch and pump even more!!
hell yeah EVO family love!
Wednesday lunch.
@LevButlerov we are going for the 6 hour window!! I am gonna be full!!
Chicken
Peppers
Eggs!!
CHOLULA!!
@LevButlerov we are going for the 6 hour window!! I am gonna be full!!
Chicken
Peppers
Eggs!!
CHOLULA!!
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I got two meals in. I need to do a triple scoop of whey yo get the rest of the protein in. Maybe I will just eat a little more tomorrow and not violate the 6 hours today.6 hours lets do it
I was full after that second meal
I am going to shed the last 25 lbs
Of fat. So if 6 hours is what I have to do, then I will make it fucking work!!
Lets fucking go!!!
Wednesday lift with trainer1500 hours
30 minutes cardio
4 sets lateral planks
4 sets dead bugs holding a secured bad and doing leg raises
Smith machine incline rapid succession
135 x 12
185 x 10
205 x 8
185 x 10
135 x 12
Oh boy!! 45 seconds in between each
Incline dumbbell flys
They were very wide and and very light. They were different and difficult even with just 10lb DBs.
4 x 20
Burn burning BURNT!!
DB French presses
25lbs x 5 x 15
V-bar pushdowns
47.5kg 4 x 15
Calve press machine/single leg standing calve raise
170lbs/body weight. 4 x 15/8
Done. The trainer doesn’t hit me with a lot of volume, but she demands slow intentional movements with hardcore shit on the Eccentric. She will start the count over if I get slack. So her little workouts will take a full hour of burning white hot lovely pain!!!
30 minutes cardio
4 sets lateral planks
4 sets dead bugs holding a secured bad and doing leg raises
Smith machine incline rapid succession
135 x 12
185 x 10
205 x 8
185 x 10
135 x 12
Oh boy!! 45 seconds in between each
Incline dumbbell flys
They were very wide and and very light. They were different and difficult even with just 10lb DBs.
4 x 20
Burn burning BURNT!!
DB French presses
25lbs x 5 x 15
V-bar pushdowns
47.5kg 4 x 15
Calve press machine/single leg standing calve raise
170lbs/body weight. 4 x 15/8
Done. The trainer doesn’t hit me with a lot of volume, but she demands slow intentional movements with hardcore shit on the Eccentric. She will start the count over if I get slack. So her little workouts will take a full hour of burning white hot lovely pain!!!
@MarkNV another great training day here man.
Thank you brother man!! Nothing like a burning Sunday Morning to get your head straight for the week to come!!
Good session here brother
Love that she's making you work for it
Is she the one choosing your ab exercises?
Some decent ones in there
Thursday Morning 0140
30 minutes cardio
3 sets planks
3 sets dead bugs with an anchored band with a knee up
BACK and BI’s!
Seated cable rows medium wide grip/standing lat prayers
100lbx30lb x 13 each
120lb/30lb x 10 each
140lb/30lbs x 8
160lb/30lbs x 6
Chest supported BD rows/kelso shrugs super set
40lb/15lb 2 x 15
45lb/15lb 2 x 10
Medium wide grip pull downs
60kg x 15
70kg x 12
80kg x 8
Bi’s
Straight bar cable curls
30kg 3 x 13
Preacher machine one arm
40lbs x 3 x amrap
Two arm
65lb x 2 x amrap
25 minute cardio
30 minutes cardio
3 sets planks
3 sets dead bugs with an anchored band with a knee up
BACK and BI’s!
Seated cable rows medium wide grip/standing lat prayers
100lbx30lb x 13 each
120lb/30lb x 10 each
140lb/30lbs x 8
160lb/30lbs x 6
Chest supported BD rows/kelso shrugs super set
40lb/15lb 2 x 15
45lb/15lb 2 x 10
Medium wide grip pull downs
60kg x 15
70kg x 12
80kg x 8
Bi’s
Straight bar cable curls
30kg 3 x 13
Preacher machine one arm
40lbs x 3 x amrap
Two arm
65lb x 2 x amrap
25 minute cardio
Nice session, strong pulldowns and love the hour of cardio
@LevButlerov this is what I am going to do, eating hours start at 1000 hours and finish at 1600 hours. Not too early not too late. I am going to be full, but that is okay, I will figure out how to get the food down and get the protein up in that little window.
I was privileged to talk with @stevesmi and @Mobster the other day. I came away more motivated than ever to blast this ship off into a high velocity orbit…so to speak. I could have talked for another two hours.
I am going to share some shit here. @HarleyGuy , thank you for encouraging this.
My mother took up with a man after her and father divorced, at first he seemed like an okay guy. I was 6 and didn’t know the difference.
After he was fully imbedded in our lives, he changed. He was violent, and very emotionally abusive to my sister and I. I played baseball and soccer at a young age and learned fast that I had to lie about being on a team, because that man considered those sports as “Sissy Sports”, so he would refer to me as Sissy, faggot, pussy boy ect ect ect…
My father would sign me up, but since he lived a ways away, I had to get myself to and from practices and games….without the stepdad knowing about it. I had to fucking sneak around as a 6 through 14 year old. And if I got caught, well, I would get the holy hell slapped outta me.
I eventually stopped playing, but in 6 grade, I signed my moms name on a permission slip for wrestling and went on to wrestle for 6 years. I never said a word about, mom never knew I wrestled until I was a sophomore in high school. She only came to one meet.
Thank god by that time she had divorced and remarried a really good man, poor bastard wasn’t ready for what I had to give though. I apologized to him later in life after I had dealt with a lot of damage from mom’s second husband.
That man made me fight the kids in the neighborhood, my friends, and if I didn't win….well, oh boy.
He created a monster in me. For a lot of years, I was that “sudden discharge guy” someone would say something or look at me funny , and I would immediately go off and do whatever I could, to literally destroy them. I wasn’t a nice person.
After my run in with crystal meth, and my soul was at it’s lowest point, I dealt with this, and it was painful. I turned that raging anger and hatred that I felt for another human being into a positive powerful force that drove me forward with a blind determination and an attitude that could not be stopped. It helped me to survive detox, rebuilding, living in my fucking jeep wrangler…I am 6’1”…not much room in that jeep, and becoming a human being again.
I was able to actually share and be kind and I realized that I was a good kid who was a victim of circumstance and that I was everything that my first stepfather wasn’t and that is what he tried to destroy what I was. Because he was an unhappy person
Oh wow, I actually put this into words. I am not afraid to admit that I have tears rolling down my face but I feel happy!!!
Thank you @Mobster and @stevesmi and @HarleyGuy and @ Noah
Remember everyone, WE MATTER!!
I hope everyone has the best day!!!
I know I will for sure!!!
I was privileged to talk with @stevesmi and @Mobster the other day. I came away more motivated than ever to blast this ship off into a high velocity orbit…so to speak. I could have talked for another two hours.
I am going to share some shit here. @HarleyGuy , thank you for encouraging this.
My mother took up with a man after her and father divorced, at first he seemed like an okay guy. I was 6 and didn’t know the difference.
After he was fully imbedded in our lives, he changed. He was violent, and very emotionally abusive to my sister and I. I played baseball and soccer at a young age and learned fast that I had to lie about being on a team, because that man considered those sports as “Sissy Sports”, so he would refer to me as Sissy, faggot, pussy boy ect ect ect…
My father would sign me up, but since he lived a ways away, I had to get myself to and from practices and games….without the stepdad knowing about it. I had to fucking sneak around as a 6 through 14 year old. And if I got caught, well, I would get the holy hell slapped outta me.
I eventually stopped playing, but in 6 grade, I signed my moms name on a permission slip for wrestling and went on to wrestle for 6 years. I never said a word about, mom never knew I wrestled until I was a sophomore in high school. She only came to one meet.
Thank god by that time she had divorced and remarried a really good man, poor bastard wasn’t ready for what I had to give though. I apologized to him later in life after I had dealt with a lot of damage from mom’s second husband.
That man made me fight the kids in the neighborhood, my friends, and if I didn't win….well, oh boy.
He created a monster in me. For a lot of years, I was that “sudden discharge guy” someone would say something or look at me funny , and I would immediately go off and do whatever I could, to literally destroy them. I wasn’t a nice person.
After my run in with crystal meth, and my soul was at it’s lowest point, I dealt with this, and it was painful. I turned that raging anger and hatred that I felt for another human being into a positive powerful force that drove me forward with a blind determination and an attitude that could not be stopped. It helped me to survive detox, rebuilding, living in my fucking jeep wrangler…I am 6’1”…not much room in that jeep, and becoming a human being again.
I was able to actually share and be kind and I realized that I was a good kid who was a victim of circumstance and that I was everything that my first stepfather wasn’t and that is what he tried to destroy what I was. Because he was an unhappy person
Oh wow, I actually put this into words. I am not afraid to admit that I have tears rolling down my face but I feel happy!!!
Thank you @Mobster and @stevesmi and @HarleyGuy and @ Noah
Remember everyone, WE MATTER!!
I hope everyone has the best day!!!
I know I will for sure!!!
@MarkNV good updates man.......
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Strong upper day, that incline smith ladder with 45 second rests is brutal work and the slow eccentric calls from your trainer make every rep count.
It felt good! She is greatStrong upper day, that incline smith ladder with 45 second rests is brutal work and the slow eccentric calls from your trainer make every rep count.
It will take some practice, but I’ve got this shit!!You just need to eat more in the 6 hours space meals short
Chicken burrito
Fiber tortilla
Pojo
Pico
Guac
@LevButlerov got better protein but fuck , I am stuffed
Fiber tortilla
Pojo
Pico
Guac
@LevButlerov got better protein but fuck , I am stuffed
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LevButlerov
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Thank you for sharing with us brother
@MarkNV EVO family love your way! 
You pushed through hell
young and still built yourself back up, and the way you turned that rage into something disciplined and forward is powerful. The fact you can write this now shows control and clarity and that same drive will change your life.i understand you well, I was an alcoholic from a very abusive family, was drinking so bad I was on the street would wake up random places.
Training and life both move better when you're open about past difficulties, thank you for this.
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perfect
@MarkNV men around the country and world need to do better at being fathers. it is pathetic they choose to pick on a young boy or a woman. thanks for sharing that story man. i think there are very few of us who didn't experience that type of bs growing up and its important that we stop the cycle from repeating with the future generations and be positive role models.
Hey bro thanks for sharing. I hope it felt good getting all the off your chest and unburdening yourself. We can choose our friends but not out family and some people get a really raw deal in that department. The main thing to remember is the past can only hurt you if you let it. Looks like you have a lot going on in life in spite of what happened in the past so you have a lot to be grateful for. Best to count your blessings and focus on the future I always say. Seems like you're doing a great job of it because you log is always full of so much positivity
Thank you!! As I have grown older, it has become more important everyday to remember exactly what you said, the past can only hurt you if you let it! I refuse!
Always forward!
That's right @stevesmi ! I raised two wonderful Stepsons, and I made it an intentional thing to not be to them what I had experienced. I did what I could to not perpetuate that cycle! Thank you Steve!
I got more protein in today.perfect
Thank you @LevButlerovThank you for sharing with us brother
You pushed through hell
i understand you well, I was an alcoholic from a very abusive family, was drinking so bad I was on the street would wake up random places.
Training and life both move better when you're open about past difficulties, thank you for this.
Waking up in Random places!! Bro, I am glad you made yourself better, you help a lot of people everyday here on EVO and you are so good at it! So we are the fortunate ones to have you well and healthy!! Thank you Lev, you are a badass!!
I can tell from your log. I would've never guessed you had so much trauma in your past. You've really done a great job of not letting it dictate your future. Way to go bro!
Thank you @BeMe
It has been quite a journey. Overall a great one. I feel like everyday is a gift, we only get 24 hours in a day and once it is gone, it is gone! Why waste that 24 hours being angry. That would suck!!
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The waking up was crazy, I'd get drunk and drink more and more then blackout then on the street and its a day later but I'm laying on a bench or side walk, like a bad movie but I was living it lol
@MarkNV I've been sober for many many years now, dry
minus nicotine gum here and there.EVO family is my addiction and LOVE now
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No words. I can only thank you for sharing, for healing, for being open and inspiring others.
