Approved Log Fat loss cycle Log

[LevButlerov]

Friday afternoon lift
Back, Bi’s and core
Machine assisted chin ups 115 lbs
3 x 8
Pulldowns super setted with single arm rows
Pulldowns 120lbs 3x9, dumbbell rows 50 x 8
Seated cable rows 100 lbs super setted with easy bar curls 50 lbs 3 x 8
Cable curls burn out drop sets started at 40lbs drop setted down to zero!! BURNT!!!
Done!!!

1 hour of cardio

1 hour cardio! nice, what did you do? @MarkNV

 

[MarkNV]

1 hour cardio! nice, what did you do? @MarkNV

Just easy treadmill, The glute is really healing up nicely and I don’t want to push it yet.
I am going to do the first full leg work out for a month on Friday with my trainer….we will see how it goes

 

[MarkNV]

Thursday 0240 hours
Chest and Tri’s and cardio

Hammer Strength flat bench machine
100 x 2 x 13…..warm up

180 x5…..slow slow painful reps
190 x 5. Slow slow painful reps
200 x 5. “” “ “

Incline dumbell press
50 x 3 x 10 to 12

Cable cross over
25 each side…i think this mahine is labeled in kilos so it would have been like 56 lbs each sode?
3 x 12

Tri’s
Pushdowns
100 x 12
110 x 12
120 x to failure… drop a plate at a time until I could lift it

Kickbacks 20 lbs x 3 x 15

Single arm push downs
75lbs 3 x 12 to what I could get in

Dips machine
The stack 3 x 3 or 4

On the treadmill right now for 40 minutes

Abs tonight

 

[MarkNV]

Breakfast
2 scoops whey
Creatine
56 g protein
240 calories

 

[25homes]

Nice workout

 

[MarkNV]

Nice workout

Now that is has been a few hours since….I am feeling it big time.

 

[MarkNV]

Late breakfast
3 egs
6 oz beef brisket
1/4 cup diced peppers and onions

596 calories
64 grams protein
6 carbs
28 g fiber34
Grams fat

Lev, I ran out of Avocado

 

[Ulter]

Thanks brother

EVO family love!

 

[MarkNV]

Late lunch was on the run
It was easy it was light
7 oz ground chicken
1 high fiber tortilla
53.8 grams protien
28 gram fiber
320 calories

 

[LevButlerov]

Late breakfast
3 egs
6 oz beef brisket
1/4 cup diced peppers and onions

596 calories
64 grams protein
6 carbs
28 g fiber34
Grams fat

Lev, I ran out of Avocado

Late lunch was on the run
It was easy it was light
7 oz ground chicken
1 high fiber tortilla
53.8 grams protien
28 gram fiber
320 calories

@MarkNV please pre-buy some avocados to have them.
the "low carb" tortillas, what are the ingredients?

 

[MarkNV]

@MarkNV please pre-buy some avocados to have them.
the "low carb" tortillas, what are the ingredients?

Ohh man You are gonna kill me over the ingredients! They are not all that good.
But damn bro, 28 grams of fiber per tortilla is hard to lay off

 

[LevButlerov]

Ohh man You are gonna kill me over the ingredients! They are not all that good.
But damn bro, 28 grams of fiber per tortilla is hard to lay off

You can get almond tortillas. Easy to make at home yourself. Almond flour and psyllium husk and water with salt. Easy higher fats, lower carbs and high fiber. @MarkNV

 

[MarkNV]

You can get almond tortillas. Easy to make at home yourself. Almond flour and psyllium husk and water with salt. Easy higher fats, lower carbs and high fiber. @MarkNV

Wow! Thank you very much Lev, that was really appreciated

 

[LevButlerov]

Wow! Thank you very much Lev, that was really appreciated

@MarkNV here you go is my layout for almond flour tortillas.

Ingredients:

• 1 cup almond flour
• 2 tbsp psyllium husk
• 1/4 tsp salt
• 1 cup warm/hot water

Instructions:

1. Mix almond flour, psyllium, and salt.
2. Pour in warm/hot water and stir until dough forms.
3. Let rest 5 mins to thicken.
4. Shape into flat rounds.
5. Cook in dry pan, 2–3 mins each side.

 

[MarkNV]

Friday weigh in

258.4 appears I am stalling, that is okay though, it will pass!!

Training today will be at 1530 hours, I decided to sleep in a little today.
I think I am talking tomorrow off.

I will log food as the say goes.
I must run to the store for avocados!!

 

[25homes]

Nice work

 

[MarkNV]

Nice work

Thank you!

 

[Noah Wixx]

Tuesday morning
0155 in the gym
I slammed another shoulder say in. They need help

First movement was a triple superset
Barbell WIDE grip up right rows 40
Lbs barbell
Lateral raises just 15 lbs
Dumbell presses 25
Each one 15 times x5

Bent over chest supported shrugs.
I put 25 lb plates on an easy curl bar and used an incline bench to lean on, gripped the curl bar by the plates
4x15

Rear delts on cable cross over
25 lns each side
4x15

Dumbell shrugs
55, 60, 65
Each one 15 times

I ended with light burnouts doing smith machine shoulder presses.

Cardio will be this afternoon, I have a date to go hiking….I may not be posting dinner boys!!

Bringing up weak points is critical for a good looking physique

 

[Tiger Salman Khan]

Friday weigh in

258.4 appears I am stalling, that is okay though, it will pass!!

Training today will be at 1530 hours, I decided to sleep in a little today.
I think I am talking tomorrow off.

I will log food as the say goes.
I must run to the store for avocados!!

@MarkNV Bro do meditation before sleep for good deep sleep..........

 

[MarkNV]

@MarkNV Bro do meditation before sleep for good deep sleep..........

Actually that sounds pretty nice. Stretch and the meditation for a bit. No noise, leave the phone in kitchen, and breath.
Thank you bro!!