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I'm honored 🎖First to get the title.
You’re keeping the crown with style
406 grams!
Had to make sure I hit the mark. It's too early in my reign to lose the crown yet lolYou’re keeping the crown with style
@OceanView awesome log right here!
+400grams
honor is yours.
TRAINING:
Last night was Chest, Back, and Shoulders.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Machine Press:
The goal was to come close to failure between 12-15 reps with 60 second rest periods.
Set 1 =225x15
Set 2 =225x12
Set 3 =225x9 (failure) /drop/ 180x6
Flat DB Press:
The goal was 88-10 reps with 60 second rest periods.
Set 1 =90x9
set 2 =90x7
set 3 =80x9
Incline DB Fly:
Rep target was 15 reps only coming up 3/4 of the way. 60 second rest periods.
Set 1 =35x15
Set 2 =35x15
Set 3 =35x15
Plate Loaded Single Arm Sup. Pulldown:
10-12 reps with 60 second rest periods.
Set 1 =110x12
Set 2 =110x11
Set 3 =110x10
Cable Row:
8-10 reps with 60 second rest periods.
Set 1 =180x10
Set 2 =180x10
Set 3 =180x9
Assisted Pullup Machine:
Goal was 10-12 with a slow negative. 90 second rest periods.
Set 1 =-97x11
Set 2 =-97x8
Set 3 =-97x8
Rear Delt Flys /ss/ Cable Side Lateral Raises:
The goal was to hit failure between 15-20 on the rear delts, then failure around 10 on the side laterals.
Set 1 =17.5x21 then 40x10
Set 2 =17.5x17 then 40x9
Set 3 =17.5x16 then 40x8 /drop/ 30x7
Last night was Chest, Back, and Shoulders.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Machine Press:
The goal was to come close to failure between 12-15 reps with 60 second rest periods.
Set 1 =225x15
Set 2 =225x12
Set 3 =225x9 (failure) /drop/ 180x6
Flat DB Press:
The goal was 88-10 reps with 60 second rest periods.
Set 1 =90x9
set 2 =90x7
set 3 =80x9
Incline DB Fly:
Rep target was 15 reps only coming up 3/4 of the way. 60 second rest periods.
Set 1 =35x15
Set 2 =35x15
Set 3 =35x15
Plate Loaded Single Arm Sup. Pulldown:
10-12 reps with 60 second rest periods.
Set 1 =110x12
Set 2 =110x11
Set 3 =110x10
Cable Row:
8-10 reps with 60 second rest periods.
Set 1 =180x10
Set 2 =180x10
Set 3 =180x9
Assisted Pullup Machine:
Goal was 10-12 with a slow negative. 90 second rest periods.
Set 1 =-97x11
Set 2 =-97x8
Set 3 =-97x8
Rear Delt Flys /ss/ Cable Side Lateral Raises:
The goal was to hit failure between 15-20 on the rear delts, then failure around 10 on the side laterals.
Set 1 =17.5x21 then 40x10
Set 2 =17.5x17 then 40x9
Set 3 =17.5x16 then 40x8 /drop/ 30x7
Now thats how ya grow!
for a rest day your food is amazing bro
no joke @OceanView you really are taking it to the next level here, tightening up and growingamazing!
PROTEIN KING!
EVO Family 4LIFE!
Thanks bossfor a rest day your food is amazing bro
amazing!
PROTEIN KING!
EVO Family 4LIFE!
we are heading in the right direction that's for sure. So happy to have the EVO family support
we are headed to the top broThanks boss
thick and lean gainsyou always have full EVO family LOVE, support and respect @OceanView
WEEKLY WEIGH IN:
My average weight over the past 7 day period is 213.43 lbs.
Nov. 25 - Dec. 2 = 204.80 lbs
Dec. 3 - Dec. 9 = 208.03 lbs
Dec. 10 - Dec. 16 = 206.17
Dec. 17 - Dec. 23 = 208.46
Dec. 24 - Dec. 30 = 211.08
Dec. 31 - Jan. 6 = 212.34
Jan. 7 - Jan. 13 = 211.63
Jan. 14 - Jan. 20 =210.83
Jan. 21 - Jan. 27 =212.14
Jan. 28 - Feb. 3 = 214.71 (Recovery Week)
Feb. 4 - Feb. 10 = 213.43
My average weight over the past 7 day period is 213.43 lbs.
Nov. 25 - Dec. 2 = 204.80 lbs
Dec. 3 - Dec. 9 = 208.03 lbs
Dec. 10 - Dec. 16 = 206.17
Dec. 17 - Dec. 23 = 208.46
Dec. 24 - Dec. 30 = 211.08
Dec. 31 - Jan. 6 = 212.34
Jan. 7 - Jan. 13 = 211.63
Jan. 14 - Jan. 20 =210.83
Jan. 21 - Jan. 27 =212.14
Jan. 28 - Feb. 3 = 214.71 (Recovery Week)
Feb. 4 - Feb. 10 = 213.43
DIET:
Yesterday was a recovery day. Fueling up to smash a Back session tonight (+shovel the driveway from the blizzard we had. 25cm or approx. 10" of snow fell)
P=400g. C=523g. F=104g.
View attachment 75059
@OceanView you kept your protein KING title like a real champion today.
10" of snow is insane! very cold there! and I thought its cold here lol
Your weight is moving perfect, that's ALL muscle mass based on how you eat, lean gains like crazy, 10lbs of lean mass in such a short period is amazing, you're doing great.
Thanks brother! I appreciate you@OceanView you kept your protein KING title like a real champion today.
10" of snow is insane! very cold there! and I thought its cold here lol
Your weight is moving perfect, that's ALL muscle mass based on how you eat, lean gains like crazy, 10lbs of lean mass in such a short period is amazing, you're doing great.
As long as the overall trend is heading up then we are golden
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