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Approved Log Fat loss cycle Log

Lunch
Tomahawk Ribeye
 

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Flash_is_Fast said:
@MarkNV absolutely!!

Reta is great suff. I've never dropped fat as fast as I have on it (and with guidance from everyone here).

Keep it up Hombre! Kudos to the restraint and slow re-acclimation to training. I understand all about holding back after injury. You're doing great!
Click to expand...
Thank you brother man!! Thank you so much
 
MarkNV said:
I took one but mistakenly deleted when I clearing the pics from yesterday!! Fucking stoooopid!!
Click to expand...
its ok :D we waiting on next steak
 
Gooood fucking morning!! Lets fucking go, we have a new 24 hours to dominate!! Memento Mori!!

Friday weighed in at 251.3, starting to get rid of water accumulated during the sickness!!

Have a trainer session at 0700, we are doing legs today. I will log the workout afterwards!!
I got up at my normal psychotic time to go do some cardio, so this will be a doubled up morning!! Leta fucking go!!
I hope everyone has a positive day, and if there are things going on that are not positive and you have no control over them….let it roll off your back and don’t carry it around, we are the best out there and can’t be stopped!! For those that are struggling with issues, always remember that they will pass, and better things will be on the horizon, don’t give up, don’t quite and don’t lose who you are! You are the best!!!
Have a great day EVO family!!
Thank you for everything!!
 
MarkNV said:
Sometimes the worst thing that can happen to a person is to win. Then they end up chasing.
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bros yeah 24 hour casinos not good either. you chase losses all night into next day until you go broke.
 
Friday morning 0615 trainer session
45 minutes cardio
core and mobility warm up

Hatfield Squats, I know these are light, but it is only the second time I have performed squats since a back surgery and I am so FUCKING STOKED!!!
Bar x 20
75lbs x 20
95lbs x 15
115lbs x 12

Bulgarian split squats
body weight 2 x 15

RDLs
65lbs 3 x 15

Leg extensions/heel elevated body weight squats
100lbs/body weight 3 x 15/ failure
ohhhh boy BURN!!!!

thats it!!
 
MarkNV said:
Friday morning 0615 trainer session
45 minutes cardio
core and mobility warm up

Hatfield Squats, I know these are light, but it is only the second time I have performed squats since a back surgery and I am so FUCKING STOKED!!!
Bar x 20
75lbs x 20
95lbs x 15
115lbs x 12

Bulgarian split squats
body weight 2 x 15

RDLs
65lbs 3 x 15

Leg extensions/heel elevated body weight squats
100lbs/body weight 3 x 15/ failure
ohhhh boy BURN!!!!

thats it!!
Click to expand...
hardcore today and light is good, get the reps in feel the burn! @MarkNV
MarkNV said:
Breakfast Friday
Eggs chick beef
I was fucking starving and got caught up in work and didn’t snap a picture….sorry @LevButlerov
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its ok but macros on point!
MarkNV said:
Lunch burger
Had to throw some mustard on it
I am getting cholula today!! I am suffering!!!! 😁😂😂

Macros are current
Click to expand...
macros moving up and finally getting cholula back, DO IT!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
 
MarkNV said:
Friday morning 0615 trainer session
45 minutes cardio
core and mobility warm up

Hatfield Squats, I know these are light, but it is only the second time I have performed squats since a back surgery and I am so FUCKING STOKED!!!
Bar x 20
75lbs x 20
95lbs x 15
115lbs x 12

Bulgarian split squats
body weight 2 x 15

RDLs
65lbs 3 x 15

Leg extensions/heel elevated body weight squats
100lbs/body weight 3 x 15/ failure
ohhhh boy BURN!!!!

thats it!!
Click to expand...

Love that burnout session at the end man, nice training.
 
Saturday Morning 0150
40 minutes cardio
Chest, Tri’s, core

Low incline DB presses
45lb x 14
50lb x 12
55lb x 20

Hammer strength flat bench machine pin loaded
60lbs each side 3 x 15, 13, 10

Incline cable flys
17.5kg 3 x 15 to failure on last set

Tri’s
Superset
Close grip smith machine bench, C-Grip pushdowns…picture of the handles attached
135lbs/35kg 3 x 12/15
4th set of pushdowns drop set 35kg to 5 kg to failure each step

Superset
Reverse pushdowns with c-grip/kickbacks
30kg/15kg 3 x 15

Done!!

Planks
Birddogs
Deadbugs
 

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MarkNV said:
Saturday Morning 0150
40 minutes cardio
Chest, Tri’s, core

Low incline DB presses
45lb x 14
50lb x 12
55lb x 10

Hammer strength flat bench machine pin loaded
60lbs each side 3 x 15, 13, 10

Incline cable flys
17.5kg 3 x 15 to failure on last set

Tri’s
Superset
Close grip smith machine bench, C-Grip pushdowns…picture of the handles attached
135lbs/35kg 3 x 12/15
4th set of pushdowns drop set 35kg to 5 kg to failure each step

Superset
Reverse pushdowns with c-grip/kickbacks
30kg/15kg 3 x 15

Done!!

Planks
Birddogs
Deadbugs
Click to expand...
Oh fuck!!! I needed to reverse the reps on the DB incline 😂😂😂😂😂
14…12….10
 
Breakfast
Eggs
Ground chicken
I needed some
Carbs bad. So a bit of potato

Going to the store after breakfast today for Salt, Pepper and CHOLULA


I also fucked up how listed my reps in my DB dumbbell inclines.
They should be 14, 12 and 10
 

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MarkNV said:
Saturday Morning 0150
40 minutes cardio
Chest, Tri’s, core

Low incline DB presses
45lb x 14
50lb x 12
55lb x 20

Hammer strength flat bench machine pin loaded
60lbs each side 3 x 15, 13, 10

Incline cable flys
17.5kg 3 x 15 to failure on last set

Tri’s
Superset
Close grip smith machine bench, C-Grip pushdowns…picture of the handles attached
135lbs/35kg 3 x 12/15
4th set of pushdowns drop set 35kg to 5 kg to failure each step

Superset
Reverse pushdowns with c-grip/kickbacks
30kg/15kg 3 x 15

Done!!

Planks
Birddogs
Deadbugs
Click to expand...

MarkNV said:
Oh fuck!!! I needed to reverse the reps on the DB incline 😂😂😂😂😂
14…12….10
Click to expand...

MarkNV said:
Breakfast
Eggs
Ground chicken
I needed some
Carbs bad. So a bit of potato

Going to the store after breakfast today for Salt, Pepper and CHOLULA


I also fucked up how listed my reps in my DB dumbbell inclines.
They should be 14, 12 and 10
Click to expand...
You're killing it, big training and very nice food too!
and i saw your reps on inclines thats better! @MarkNV :D staying strong

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
 
MarkNV said:
Breakfast
Eggs
Ground chicken
I needed some
Carbs bad. So a bit of potato

Going to the store after breakfast today for Salt, Pepper and CHOLULA


I also fucked up how listed my reps in my DB dumbbell inclines.
They should be 14, 12 and 10
Click to expand...
Ive been adding cholula to my tuna and rice lately - beautiful stuff mate
 
MarkNV said:
GOTTA HAVE THE CHOLULA!!!!
Click to expand...
This is literally me right now as I munch away and get caught up on your log LOL. Don't mind the riceberry rice I ate that first but there's a black spot of what looks like shit on the chicken LOL. The red juice is from the steak I just ate too

10Jan Cholula.webp
 
@MarkNV You're humming along really well brother keep this momentum going. Great workouts, macros and food choices nothing really stuck out except one thing LOL.

MarkNV said:
Diamond Push-ups
3 x 12
Click to expand...
Do an AMRAP on your last set up push ups
MarkNV said:
A picture of what I drove thru to get to the gym
Click to expand...
Love this dedication! FTW!
MarkNV said:
I am getting cholula today!! I am suffering!!!!
Click to expand...
You did well grasshopper you held off long enough, go for it!
 
HarleyGuy said:
@MarkNV You're humming along really well brother keep this momentum going. Great workouts, macros and food choices nothing really stuck out except one thing LOL.


Do an AMRAP on your last set up push ups

Love this dedication! FTW!

You did well grasshopper you held off long enough, go for it!
Click to expand...
😂😂😂😂lets go!!! CHOLULA!!!
 
HarleyGuy said:
This is literally me right now as I munch away and get caught up on your log LOL. Don't mind the riceberry rice I ate that first but there's a black spot of what looks like shit on the chicken LOL. The red juice is from the steak I just ate too

View attachment 166478
Click to expand...
Cholula win they should sponsor EVO family :P @HarleyGuy @MarkNV
 
HarleyGuy said:
This is literally me right now as I munch away and get caught up on your log LOL. Don't mind the riceberry rice I ate that first but there's a black spot of what looks like shit on the chicken LOL. The red juice is from the steak I just ate too

View attachment 166478
Click to expand...
I could smash that!!! Grease spot and all! Stick a straw into that CHOLULA and take it straight!!
 
Sunday morning 0120
45 minutes cardio
Planks
Deadbugs
Bird dogs

Shoulders today
Smith machine overhead press/rear delt cable flies super sets
Just the bar/12.5kg x 25/12
75lbs/12.5kg x 15
85lb/12.5kg 2 x 13

Facepulls/DB Shugs/wide grip barbell upright rows

30lbs/50lbs/30lbs x 15
40lbs/55lbs/30lbs x 13
50lbs/60lbs/30lbs x 10

Side delt flies
10lbs 3 x 15 to 20
 
MarkNV said:
Sunday morning 0120
45 minutes cardio
Planks
Deadbugs
Bird dogs

Shoulders today
Smith machine overhead press/rear delt cable flies super sets
Just the bar/12.5kg x 25/12
75lbs/12.5kg x 15
85lb/12.5kg 2 x 13

Facepulls/DB Shugs/wide grip barbell upright rows

30lbs/50lbs/30lbs x 15
40lbs/55lbs/30lbs x 13
50lbs/60lbs/30lbs x 10

Side delt flies
10lbs 3 x 15 to 20
Click to expand...
good plank work to open how many min?
 
MarkNV said:
Breakfast
Eggs
Ground chicken

C H O L U L A!!
Click to expand...
Nice plank work and great looking Cholula! Were your taste buds ready for it I bet it hit hard after the layoff LOL
 
Tuesday 0215
Knee is swelled up sonI went easy on cardio. Easy

Chest
Hammer strength Incline pin loaded
40lb x 20
50lb x 15
55lb x 12
60lb x 12
70lb x 10
Hammer strength flat bench pin loaded
50lb x 16
60lb x 13
70lb x 11
75lb x 8

Incline cable flys
17.5kg x 15
20kg x 13
22.5kg x 10

Pushdowns with C-Grips
30kg x 17
35kg x 15
42.5kg x 12
50kg x 8

Close grip bench/reverse pushdowns c-grip super set
115 3 x 12 to 15

Kickbacks
15kg 3 x 20

Core work
Leg lifts
 
MarkNV said:
Dinner
Chicken broth with added chicken breast
Macros current
Cholula
Click to expand...

MarkNV said:
Tuesday 0215
Knee is swelled up sonI went easy on cardio. Easy

Chest
Hammer strength Incline pin loaded
40lb x 20
50lb x 15
55lb x 12
60lb x 12
70lb x 10
Hammer strength flat bench pin loaded
50lb x 16
60lb x 13
70lb x 11
75lb x 8

Incline cable flys
17.5kg x 15
20kg x 13
22.5kg x 10

Pushdowns with C-Grips
30kg x 17
35kg x 15
42.5kg x 12
50kg x 8

Close grip bench/reverse pushdowns c-grip super set
115 3 x 12 to 15

Kickbacks
15kg 3 x 20

Core work
Leg lifts
Click to expand...
hammers are awesome for the chest pump :D
MarkNV said:
Breakfast
Eggs
Ground beef
Cholula
Click to expand...

MarkNV said:
Lunch
Ground beef
Eggs
Cholula!!

Fatty beef on sale high calories
Click to expand...
cholula back to back win :D and high protein love it @MarkNV high cal fatty beef is good for you time to time
 
Good morning!!
Wednesday 0217
I have a trainer session at 0700,
Back and Bi’s with a side of Core and abs. I will log our workout afterwards.
Shoulder is a bit spicy this morning.
I of coarse woke up at the normal time.
My friend Thinks I need to adopt a more normal workout schedule, she thinks I am crazy 😂
I like being the round peg in the square hole!

Lets fucking go!!!
 
MarkNV said:
Lunch
Ground beef
Eggs
Cholula!!

Fatty beef on sale high calories
Click to expand...
@MarkNV nice to see you got your Cholula back in stock. Was getting a little bit worried that you might have withdrawal symptoms from not having it for a little bit. Haha.
 
stevesmi said:
@MarkNV nice to see you got your Cholula back in stock. Was getting a little bit worried that you might have withdrawal symptoms from not having it for a little bit. Haha.
Click to expand...
I was totally having withdrawal symptoms!!
Sweats, nausea, poor digestion 😂😂😂😂😂😂😂 my eggs are happy eggs again!!
 
Breakfast
Eggs
Ground chicken

Back
Neutral grip pulldowns/lat prayers/bent over rear delt pulse reps. super set
50lbs/30lbs/10lbs 4 x 15/20/20

Bent over single arm rows
45lbs 4 x 15

Curls
DB hammer curls
20lb 2 x 15
15lbs 2 x 15

Standing DB curls
20lb 4 x 15

Preacher curl dropsets
2 sets
65lb to 15lb
50lbs drop and drop and drop to failure

30 minute slow walking
Knee still a bit tweeked
 

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MarkNV said:
Lunch
Ground beef
Eggs
Cholula!!

Fatty beef on sale high calories
Click to expand...
Bros, you always put together some good stuff. You're the wiz when it comes to cooking up some delicious meals. You give my wife run for her money. @MarkNV
 
MarkNV said:
Good morning!!
Wednesday 0217
I have a trainer session at 0700,
Back and Bi’s with a side of Core and abs. I will log our workout afterwards.
Shoulder is a bit spicy this morning.
I of coarse woke up at the normal time.
My friend Thinks I need to adopt a more normal workout schedule, she thinks I am crazy 😂
I like being the round peg in the square hole!

Lets fucking go!!!
Click to expand...
Nothing better than having a nice back and bicep session. Hopefully your trainer pushes you hard. @MarkNV definitely, you are killing it!
 
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