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Best thing about your diet is that it's clean.
It's not even about how much protein you're getting in my view.
It's not even about how much protein you're getting in my view.
Slow n steady
EVO family love and appreciation for you.Thanks brother! I appreciate you
Nothing to hide lol it's a great tool.
I can bang out 10-12 pullups without assistance, but they might not be perfect form. I like using the machine to keep my form perfect while holding at the top position and doing a 3 count negative on each rep. Eventually I'll be able to do that tempo without assistance. I'll get there lol
TRAINING:
Trained Back, Abs, and Calves lastnight.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Warm Up:
After the treadmill I did a set of 12 pullups, followed by a 2 min plank, then another 10 pull ups.
Meadow's Row:
The goal was to work up to a tough 8 reps and stick there for 4 sets.
Set 1 =130x8
Set 2 =130x8
Set 3 =130x8
Set 4 =130x8 (barely)
Smith Machine Rows:
The goal was to pyramid up to a weight to fail around 8 reps. Each rep done from a dead stop.
Set 1 =205x8
Set 2 =230x8
Set 3 =250x8
Set 4 =255x7
DB Row:
The goal here was to pyramid up to a brutal drop set.
Set 1 =80x12
Set 2 =100x12
Set 3 =125x10 /drop/ 100x7 /drop/ 80x9
Rack Pulls:
The goal with this was 5 good controlled reps with a big flex at the top while leaving a few reps in the tank.
Set 1 =365x5
Set 2 =365x5
Set 3 =365x5
Loaded Stretch:
After the rack pulls I immediately went to the plate loaded pulldown machine and loaded up 135lbs per side. I strapped myself in, lifted the weight off just slightly, and sat in the stretch for 40 seconds. I took a few deep breaths, then strapped in again and went for another 40 seconds.
Standing Calf Raises:
The goal here was to do 10 full ROM reps, 10 bottom half partials, and then sit in the stretch for 10 seconds per set.
Set 1 =LVL 10 x10 +10 +10
Set 2 =LVL 10 x10 +9 +10
Set 3 =LVL 10 x10 +7 +10
Decline Bench Leg Raises:
To failure.
Set 1 =25
Set 2 =20
Set 3 =20
Set 4 =19
Plank:
Regular Plank =4 mins 10 sec
Left + Right Side Plank =1min 20 sec
Trained Back, Abs, and Calves lastnight.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Warm Up:
After the treadmill I did a set of 12 pullups, followed by a 2 min plank, then another 10 pull ups.
Meadow's Row:
The goal was to work up to a tough 8 reps and stick there for 4 sets.
Set 1 =130x8
Set 2 =130x8
Set 3 =130x8
Set 4 =130x8 (barely)
Smith Machine Rows:
The goal was to pyramid up to a weight to fail around 8 reps. Each rep done from a dead stop.
Set 1 =205x8
Set 2 =230x8
Set 3 =250x8
Set 4 =255x7
DB Row:
The goal here was to pyramid up to a brutal drop set.
Set 1 =80x12
Set 2 =100x12
Set 3 =125x10 /drop/ 100x7 /drop/ 80x9
Rack Pulls:
The goal with this was 5 good controlled reps with a big flex at the top while leaving a few reps in the tank.
Set 1 =365x5
Set 2 =365x5
Set 3 =365x5
Loaded Stretch:
After the rack pulls I immediately went to the plate loaded pulldown machine and loaded up 135lbs per side. I strapped myself in, lifted the weight off just slightly, and sat in the stretch for 40 seconds. I took a few deep breaths, then strapped in again and went for another 40 seconds.
Standing Calf Raises:
The goal here was to do 10 full ROM reps, 10 bottom half partials, and then sit in the stretch for 10 seconds per set.
Set 1 =LVL 10 x10 +10 +10
Set 2 =LVL 10 x10 +9 +10
Set 3 =LVL 10 x10 +7 +10
Decline Bench Leg Raises:
To failure.
Set 1 =25
Set 2 =20
Set 3 =20
Set 4 =19
Plank:
Regular Plank =4 mins 10 sec
Left + Right Side Plank =1min 20 sec
@OceanView food log looks on point!
Nice progress man! Awesome to track and see the progress.
cod and sardines the perfect protein combo bro @OceanView the TRUEST protein KING in the EVO family
you're legit training style too, thick city is maxing
Whatever it takes brother! So thankful for the EVO fam for helping me dial in my diet and providing feedback on my training.
you are ROCKING
TRAINING:
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Flat BB Bench Press:
The goal was to pyramid up doing sets of 8-10 until I couldn't hit the target.
Set 1 =225x10
Set 2 =245x8
Set 3 =260x6 /drop/ 225x4
Set 4 =225x6 +4
Incline DB Press:
The goal was to fail between 12-15 reps.
The first set I went a little too heavy to hit the target.
Set 1 =80x10
Set 2 =70x13
Set 3 =70x13
Machine Press:
The goal was to fail around 15 reps, take 45 second rest, go again, and repeat a couple times. (Cluster Set)
225x 13....7....5.....5
Incline Pronated DB Fly:
The rep target was 12-15.
Set 1 =40x15
Set 2 =40x15
Set 3 =40x13
Set 4 =40x12
Following my last set I went to the dip bars and did bodyweight dips until failure (13 dips).
DB Rear Delt Fly:
Th rep target was 15 with 90 second rest periods.
Set 1 =20x16
Set 2 =20x15
Set 3 =20x14
Cable Side Lateral Raises:
The rep target was 15 with 90 second rest periods.
Set 1 =40x15
Set 2 =40x14
Set 3 =40x14
Seated DB Overhead Press:
The goal was to fail around 8-10 reps.
Set 1 =70x9
Set 2 =70x10 (barely got the last rep)
Set 3 =70x7 +2 partial reps
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Flat BB Bench Press:
The goal was to pyramid up doing sets of 8-10 until I couldn't hit the target.
Set 1 =225x10
Set 2 =245x8
Set 3 =260x6 /drop/ 225x4
Set 4 =225x6 +4
Incline DB Press:
The goal was to fail between 12-15 reps.
The first set I went a little too heavy to hit the target.
Set 1 =80x10
Set 2 =70x13
Set 3 =70x13
Machine Press:
The goal was to fail around 15 reps, take 45 second rest, go again, and repeat a couple times. (Cluster Set)
225x 13....7....5.....5
Incline Pronated DB Fly:
The rep target was 12-15.
Set 1 =40x15
Set 2 =40x15
Set 3 =40x13
Set 4 =40x12
Following my last set I went to the dip bars and did bodyweight dips until failure (13 dips).
DB Rear Delt Fly:
Th rep target was 15 with 90 second rest periods.
Set 1 =20x16
Set 2 =20x15
Set 3 =20x14
Cable Side Lateral Raises:
The rep target was 15 with 90 second rest periods.
Set 1 =40x15
Set 2 =40x14
Set 3 =40x14
Seated DB Overhead Press:
The goal was to fail around 8-10 reps.
Set 1 =70x9
Set 2 =70x10 (barely got the last rep)
Set 3 =70x7 +2 partial reps
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