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@OceanView just reviewing your diet closely, so if I get it right, your carbs majority are around training?
also are you eating pork with maple syrup same time like a true Canadian
or you splitting that out? sorry bro I had to make the Canadian and Maple syrup joke 
training is very good volume, did you open or close with cardio?
and no planks Or they not listed?
@OceanView just reviewing your diet closely, so if I get it right, your carbs majority are around training?
also are you eating pork with maple syrup same time like a true Canadian
The maple syrup and pork are eaten at the same time, but I eat the pork alone and I mix the syrup in with my oats. Great combo though 
And yes I do consume majority of my carbs in the periworkout window.I have a stationary bike at home so I'll do 30-40 mins fasted cardio each morning, then train in the night. I may walk on Incline for 10-15 mins pre training to get the blood flowing and help my pre meal digest before getting started.
I haven't done planks in years, I find they iritate my shoulders. Maybe I'll give them another shot.
I would try to have pork and maple syrup space out a bit bro
I have a stationary bike at home so I'll do 30-40 mins fasted cardio each morning, then train in the night. I may walk on Incline for 10-15 mins pre training to get the blood flowing and help my pre meal digest before getting started.
I haven't done planks in years, I find they iritate my shoulders. Maybe I'll give them another shot.
if you can, so you get the fats away from sugar spikecardio add that to the list bro
and planks irritate your shoulder really?
Noted! Pork and syrup not good together lol my ancestors are going to be rolling in their graves lol thanks for pointing that out in all seriousness though.I would try to have pork and maple syrup space out a bit bro
cardio add that to the list bro
and planks irritate your shoulder really?
How much cardio would you recommend and would you do pre or post training?
As for planks, I have no idea why, then again I haven't tried in years. I'll see how they feel. I'll toss then in at a short duration tonight when I do abs.
100% Raw/Unpasteurized Organic for both. I get the honey from local bee keepers. Gotta support the small guys
I would do 10min pre 10min posts, but you're doing cardio daily as well right?Noted! Pork and syrup not good together lol my ancestors are going to be rolling in their graves lol thanks for pointing that out in all seriousness though.
How much cardio would you recommend and would you do pre or post training?
As for planks, I have no idea why, then again I haven't tried in years. I'll see how they feel. I'll toss then in at a short duration tonight when I do abs.
Planks lets see how you feel bro
30-40 mins cardio daily in the morning as soon as I wake up.I would do 10min pre 10min posts, but you're doing cardio daily as well right?
Planks lets see how you feel bro
Just finished tonight's training session, tossed in a 2 min plank at the end of abs and not a problem. No pain like I remember! Going to add them in on the regular. Do you go for failure or a set time? Is it something to progressively overload?
@OceanView if you do 30-40 , pump in 10/10 pre post cardio then
on planks, 1 min front and 1 min each side to start
Will do brother on both the cardio and planks! Truly appreciate all the guidance.
EVO family is here to help you bro
keep sharing
@OceanView awesome log right here!
Love me some pork belly with maple syrup to crisp it@OceanView just reviewing your diet closely, so if I get it right, your carbs majority are around training?
also are you eating pork with maple syrup same time like a true Canadian
must be a UK thing bro
TRAINING:
Last night was Shoulders, abs and calves.
DB Side Laterals:
Rep target was 10-12.
Set 1 =40x11
Set 2 =40x9
Set 3 =35×12
Set 4 =35x10 dropset 25x10
DB Side Lateral Partials:
Target was 30 controlled swings.
Set 1 =60x28
Set 2 =55x30
Set 3 =55x30
Spider Crawls /ss/ Banded Over+Back:
Target was up above head then down to below wasteline 4 times, immediately followed by 10 over and backs.
(Spider crawls using Turquoise band. Over and backs using Orange band)
Set 1 =Up and down wall x4 +10 OB
Set 2 =Up and down wall x4 +10 OB
Hang and Swing Rear Delt Destroyer:
Set 1 =50x60 /drop/ 25×30 /drop/ 12x12
Decline Leg Raises:
Rep target was 10-20.
Set 1 =17
Set 2 =15
Set 3 =15
Set 4 =15
Set 5 =13
Set 6 =13
Followed by 2 minute Plank (thanks @Npcclassicphysique champ )
Standing Calf Raises:
Rep target was 10. Slow controlled negative, explode from stretch and flex hard in concentric position for 1-2 seconds each rep.
Set 1 =190x10
Set 2 =190x10
Set 3 =190x10
Set 4 =190x10
Set 5 =190x10
Set 6 =190x8 +30 sec loaded stretch.
Last night was Shoulders, abs and calves.
DB Side Laterals:
Rep target was 10-12.
Set 1 =40x11
Set 2 =40x9
Set 3 =35×12
Set 4 =35x10 dropset 25x10
DB Side Lateral Partials:
Target was 30 controlled swings.
Set 1 =60x28
Set 2 =55x30
Set 3 =55x30
Spider Crawls /ss/ Banded Over+Back:
Target was up above head then down to below wasteline 4 times, immediately followed by 10 over and backs.
(Spider crawls using Turquoise band. Over and backs using Orange band)
Set 1 =Up and down wall x4 +10 OB
Set 2 =Up and down wall x4 +10 OB
Hang and Swing Rear Delt Destroyer:
Set 1 =50x60 /drop/ 25×30 /drop/ 12x12
Decline Leg Raises:
Rep target was 10-20.
Set 1 =17
Set 2 =15
Set 3 =15
Set 4 =15
Set 5 =13
Set 6 =13
Followed by 2 minute Plank (thanks @Npcclassicphysique champ )
Standing Calf Raises:
Rep target was 10. Slow controlled negative, explode from stretch and flex hard in concentric position for 1-2 seconds each rep.
Set 1 =190x10
Set 2 =190x10
Set 3 =190x10
Set 4 =190x10
Set 5 =190x10
Set 6 =190x8 +30 sec loaded stretch.
Thanks for putting up the pictures.
You got a solid build, we just have to work on tightening things up from here.
You got a solid build, we just have to work on tightening things up from here.
Appreciate you and all the members providing guidance. EVOfam is the best
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