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!!

 

[ballin2504]

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!!

@MarkNV great work with the training! Keep it up.

 

[MarkNV]

Breakfast
2 scoops Transparent Labs whey
56 g protein
280 calories


Late beeakfast
7 oz beef brisket
1/4 mixed rice
43.3 g protein
414 Calories


Lunch preworkout
5 oz ground chicken
1/2 cup sweet potatoe

207 calories
32.2 grams Protein

 

[MarkNV]

@MarkNV great work with the training! Keep it up.

Thank you bro!!

 

[Npcclassicphysique champ]

Breakfast
2 scoops Transparent Labs whey
56 g protein
280 calories


Late beeakfast
7 oz beef brisket
1/4 mixed rice
43.3 g protein
414 Calories


Lunch preworkout
5 oz ground chicken
1/2 cup sweet potatoe

207 calories
32.2 grams Protein

protein level is good but i clicked back you said you going to add healthy fats bro? they added @MarkNV

 

[MarkNV]

Today and yesterday wasn’t very good for fats. I am getting some in the brisket and I am out of avocados. Grocery shopping tomorrow.
I won’t lie, I am going to have to force myself
to consume more fuel. The tirzepatide is making it very difficult to get the calories I need (even at the deficit). I am running a deficit and I am struggling to just keep it at that. I am just not freaking hungry.

 

[Npcclassicphysique champ]

Today and yesterday wasn’t very good for fats. I am getting some in the brisket and I am out of avocados. Grocery shopping tomorrow.
I won’t lie, I am going to have to force myself
to consume more fuel. The tirzepatide is making it very difficult to get the calories I need (even at the deficit). I am running a deficit and I am struggling to just keep it at that. I am just not freaking hungry.

buy some walnuts too bro thats going ot help
and if you having an issue really try to drink protein shakes @MarkNV

 

[MarkNV]

buy some walnuts too bro thats going ot help
and if you having an issue really try to drink protein shakes @MarkNV

My trainer said that exact same thing to me today. I am going to pick up some good Peanut Butter and some other good fats when I go shopping tomorrow that I can use to grab a few extra clean calories

 

[Npcclassicphysique champ]

My trainer said that exact same thing to me today. I am going to pick up some good Peanut Butter and some other good fats when I go shopping tomorrow that I can use to grab a few extra clean calories

peanut butter is a bad idea bro
get walnut butter instead @MarkNV

 

[MarkNV]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

 

[MarkNV]

Saturday
On the 6th day @MarkNV is resting.
Going to the store to stock up for the week.
Low cal but better fats and a bit more carbs is the goal for the week.

 

[Npcclassicphysique champ]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

Saturday
On the 6th day @MarkNV is resting.
Going to the store to stock up for the week.
Low cal but better fats and a bit more carbs is the goal for the week.

@MarkNV i like that training session good level bro you tight did you get an infrared lamp?
sat rest day is good up the protein

 

[MarkNV]

@MarkNV i like that training session good level bro you tight did you get an infrared lamp?
sat rest day is good up the protein

Up the protein??? You mean like this???

 

[stevesmi]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

nice job keeping things smart with the training
the good news is the glute is a muscle that should heal up fast. as long as no soft tissue issues

@MarkNV

 

[MarkNV]

nice job keeping things smart with the training
the good news is the glute is a muscle that should heal up fast. as long as no soft tissue issues

@MarkNV

It felt okay yesterday and was sore as hell last night. When I woke up, I did some stretches and it didn’t even hurt half as much, it is definitely healing! People have suggested I get infrared , Ive lived my whole life, surgeries, yanks, cranks and big time owiiieees!! And survived pretty good without infrared. But I am willing to give it a try. There isn’t anything where I can go where I live though. kinda live in the sticks man. Real small gym. But it is cool.

 

[BodyMonster34]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

@MarkNV bro make sure after tough workout you get in the red meat
that make the man
heal you up nice

 

[Npcclassicphysique champ]

Up the protein??? You mean like this???

perfect bro protein WIN @MarkNV

 

[MarkNV]

@MarkNV bro make sure after tough workout you get in the red meat
that make the man
heal you up nice

You mean like this???

 

[ceo]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

love this training session
even in a cal deficit you pushing things
and i like balance of abductor and adductor
@MarkNV

 

[MarkNV]

love this training session
even in a cal deficit you pushing things
and i like balance of abductor and adductor
@MarkNV

Thanks Bro

 

[Mobster]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

Perfect. Ease back into it

 

[stevesmi]

It felt okay yesterday and was sore as hell last night. When I woke up, I did some stretches and it didn’t even hurt half as much, it is definitely healing! People have suggested I get infrared , Ive lived my whole life, surgeries, yanks, cranks and big time owiiieees!! And survived pretty good without infrared. But I am willing to give it a try. There isn’t anything where I can go where I live though. kinda live in the sticks man. Real small gym. But it is cool.

I have found the best recovery tactic is sleep

 

[2Thick]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

@MarkNV this is a solid session.
pushing some big exercises.
no need for deadlifts right now that is smart

 

[Ulter]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

That's good that you're using into it. Don't worry about the calorie deficit thing. Your body has mechanisms to heal yourself, even in the deficit, so don't worry.

@MarkNV

 

[MarkNV]

Perfect. Ease back into it

Stuff doesn’t heal as fast as it did, even in my 40s

 

[MarkNV]

I have found the best recovery tactic is sleep

I have to fully agree

 

[MarkNV]

@MarkNV this is a solid session.
pushing some big exercises.
no need for deadlifts right now that is smart

I agree,
Thank you

 

[MarkNV]

That's good that you're using into it. Don't worry about the calorie deficit thing. Your body has mechanisms to heal yourself, even in the deficit, so don't worry.

@MarkNV

Thank you

 

[ROIDDERS]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

@MarkNV try cycling your calories. that will work better i bet
better then just being miserable in a low cal setting

 

[MarkNV]

@MarkNV try cycling your calories. that will work better i bet
better then just being miserable in a low cal setting

That is a good idea, carbs as well. Thank you bro

 

[stevesmi]

I have to fully agree

yes sir. i try and do a 2-3 hour power nap every weekend and makes a huge difference

 

[BodyMonster34]

You mean like this???

bro dayum. that look good. but i cook red meat behind outhouse on open pit

 

[MarkNV]

bro dayum. that look good. but i cook red meat behind outhouse on open pit

Does that outhouse add a bit of gaminess to the meat??

 

[2Thick]

I agree,
Thank you

your welcome

 

[BodyMonster34]

Does that outhouse add a bit of gaminess to the meat??

bro when you stop by you can have first dibs in the morning after wife uses it
just make sure you spray some air freshener

 

[ceo]

Thanks Bro

bros EVO family love

 

[MarkNV]

bro when you stop by you can have first dibs in the morning after wife uses it
just make sure you spray some air freshener

I bet she can heat that thing up

 

[ROIDDERS]

That is a good idea, carbs as well. Thank you bro

yeah man try it

 

[RoySimpson]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

@MarkNV awesome work bro! Smart working around the injury!

 

[MarkNV]

Monday morning!! Here we go again!
Chest and tri's
0145 hours
flat bench
135 X 2 X 13 to 15
incline single arm dumbbell presses
45 X 13
50 X 9
55 X 8
Cable Crossovers flies
Low fly
machine is in KGs
27.4kg X 2 X 12
Shoulder height cable fly
27.4kg X 3 X 12

Tri's
Easy handle pushdowns
75lbs X 3 X 12
Straight bar pushdowns/reverse grip pushdowns super set
100lbs X 10...25lbs X 10
110lbs X 10....25lbs X 10
120 X 10.....25 lbs X 10
Machine assisted dips
120 X 3 X 8
KickBacks
20lbs X 4 X as many as I could each set

Food
6 houses ribeye
1/4 cup diced sweet potato
i tortilla
1/4 Cup homemade smoked salsa
1 egg

Calories 608
Protein 67
Carbs 16
Fiber 32
Fat 28

GREAT MORNING!!!

 

[BodyMonster34]

I bet she can heat that thing up

bro for sure. will be ready for you right after she finished. make sure you bring gas mask to wear while inside

 

[MarkNV]

bro for sure. will be ready for you right after she finished. make sure you bring gas mask to wear while inside

 

[MarkNV]

Lunch
1 small hass avocado
6 oz ribeye
4 eggs
1/4 cup smoked salsa
789 calories
75.1 G protein
2 carbs
50.3 g fat

 

[LevButlerov]

Lunch
1 small hass avocado
6 oz ribeye
4 eggs
1/4 cup smoked salsa
789 calories
75.1 G protein
2 carbs
50.3 g fat

Avocados are in perfect how do you feel? @MarkNV

 

[LevButlerov]

Monday morning!! Here we go again!
Chest and tri's
0145 hours
flat bench
135 X 2 X 13 to 15
incline single arm dumbbell presses
45 X 13
50 X 9
55 X 8
Cable Crossovers flies
Low fly
machine is in KGs
27.4kg X 2 X 12
Shoulder height cable fly
27.4kg X 3 X 12

Tri's
Easy handle pushdowns
75lbs X 3 X 12
Straight bar pushdowns/reverse grip pushdowns super set
100lbs X 10...25lbs X 10
110lbs X 10....25lbs X 10
120 X 10.....25 lbs X 10
Machine assisted dips
120 X 3 X 8
KickBacks
20lbs X 4 X as many as I could each set

Food
6 houses ribeye
1/4 cup diced sweet potato
i tortilla
1/4 Cup homemade smoked salsa
1 egg

Calories 608
Protein 67
Carbs 16
Fiber 32
Fat 28

GREAT MORNING!!!

Snap a few food pics next time please @MarkNV

 

[MarkNV]

Avocados are in perfect how do you feel? @MarkNV

Honestly, way more satiated and I if I need to grab a few more calories, I can eat one and everything is good

 

[Noah Wixx]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

Yeah a deficit does put a certain hindrance on healing, glad hearing it is feeling ok

 

[LevButlerov]

Honestly, way more satiated and I if I need to grab a few more calories, I can eat one and everything is good

It's perfect you stay updated @MarkNV

 

[MarkNV]

Yeah a deficit does put a certain hindrance on healing, glad hearing it is feeling ok

Thank you Noah!!

 

[MarkNV]

Monday Dinner
6 oz pork loin
Tortilla
1/4 diced sweet potato
1/4 cup smoked salsa

377 calories
46.8 grams protein
28 g fiber
18.5 g fiber

 

[MarkNV]

I forgot the picture

 

[MarkNV]

Tuesday morning lift

0215 hours

I won’t lie and say I ran thru this lift, with the deficit I am not strong and I REALLY REALLY need to concentrate on getting more good carbs in this calorie deficit. I could feel it in my strength and endurance.
I understand that cutting fat, especially fat that has accumulated, is so fucking hard and feeling a little weak is a part of this. I have embraced the suck and will not give in!!!


Cardio this afternoon in the form of a really nice walk. It is going to be beautiful today and I really need to fill myself with fresh air

Back and Bi’s and basic core and abs

Seated rows
2 warm ups, 3 working sets, low reps and slooooow. Made every fucking rep count on this

Seated rows
Warm ups
70 lbs 2 x 20
Working
I gave the eccentric a 5 count on each
120 x 8
130 x 7
140 x 6
150x 3
Pulldowns neutral grip
Same thing, 5 count on the eccentric
160 x 10
170 x 8
180 x 6
190 x 3
Dumbell rows
50 3 x 10 to 12

Barbell curls…I should’ve started with arms because they are fried

Barbell curls
50 x 12
60 x 10
70 x 8

Straight bar cable curls
I was kinda in my head at this point and wasn’t really looking at the KGs on the plates
I was just moving the pin down and heavier.
I did 3 slow burning sets of curls, and then 3 sets if reverse curls

Dumbbell hammer curls
25 then 30 then 35 straight thru, none stop, as many reps as I could.
Did that twice.

Leg lifts
Bird dogs
Crunches
Planks

Done and back home to shower and back to fucking bed!!

 

[ssgjpd]

@MarkNV dinner sounds good and love the early morning sessions. I done those hammer curls and they hurt

 

[MarkNV]

@MarkNV dinner sounds good and love the early morning sessions. I done those hammer curls and they hurt

They are exquisitely painful!!

 

[MarkNV]

Tuesday Breakfast
1 avocado
3 oz diced smoked pork loin
3.5 oz diced up ribeye
3 eggs
1/4 cup Smoked salsa
702 calories
69 g protein
7 carbs
8 fiber
38 fat

 

[Tiger Salman Khan]

Tuesday morning lift

0215 hours

I won’t lie and say I ran thru this lift, with the deficit I am not strong and I REALLY REALLY need to concentrate on getting more good carbs in this calorie deficit. I could feel it in my strength and endurance.
I understand that cutting fat, especially fat that has accumulated, is so fucking hard and feeling a little weak is a part of this. I have embraced the suck and will not give in!!!


Cardio this afternoon in the form of a really nice walk. It is going to be beautiful today and I really need to fill myself with fresh air

Back and Bi’s and basic core and abs

Seated rows
2 warm ups, 3 working sets, low reps and slooooow. Made every fucking rep count on this

Seated rows
Warm ups
70 lbs 2 x 20
Working
I gave the eccentric a 5 count on each
120 x 8
130 x 7
140 x 6
150x 3
Pulldowns neutral grip
Same thing, 5 count on the eccentric
160 x 10
170 x 8
180 x 6
190 x 3
Dumbell rows
50 3 x 10 to 12

Barbell curls…I should’ve started with arms because they are fried

Barbell curls
50 x 12
60 x 10
70 x 8

Straight bar cable curls
I was kinda in my head at this point and wasn’t really looking at the KGs on the plates
I was just moving the pin down and heavier.
I did 3 slow burning sets of curls, and then 3 sets if reverse curls

Dumbbell hammer curls
25 then 30 then 35 straight thru, none stop, as many reps as I could.
Did that twice.

Leg lifts
Bird dogs
Crunches
Planks

Done and back home to shower and back to fucking bed!!

@MarkNV Great work so far bro........

 

[MarkNV]

@MarkNV Great work so far bro........

Thank you bro

 

[ballin2504]

Friday afternoon training
Did legs for the first time in a month and a week.
We kept it very mellow and light.
Single leg extensions
50lbs x 3 x 12 to 15 each legs
Horizontal Squat machine
75 lbs 3 x 12
Abductor and Adductor machines
Very light 2 sets of 8
Standing leg curl.
We hardly used any weight, it was more for the motion and mobilizing that pulled glute.
Overall the injury in my booty felt really good, weak and very tight but still okay.
Still got a little pump and next leg day I can increase the load. Deadlifts, any type of squats, leg presses are all pretty much off the table……for now, not for long, just for now.
Healing in a calorie deficit is a motherfucker

@MarkNV looking good big guy. Keep after it

 

[MarkNV]

@MarkNV looking good big guy. Keep after it

Whoop!! Thanks brother!! Just doing my best!!

 

[LevButlerov]

Monday Dinner
6 oz pork loin
Tortilla
1/4 diced sweet potato
1/4 cup smoked salsa

377 calories
46.8 grams protein
28 g fiber
18.5 g fiber

Tuesday morning lift

0215 hours

I won’t lie and say I ran thru this lift, with the deficit I am not strong and I REALLY REALLY need to concentrate on getting more good carbs in this calorie deficit. I could feel it in my strength and endurance.
I understand that cutting fat, especially fat that has accumulated, is so fucking hard and feeling a little weak is a part of this. I have embraced the suck and will not give in!!!


Cardio this afternoon in the form of a really nice walk. It is going to be beautiful today and I really need to fill myself with fresh air

Back and Bi’s and basic core and abs

Seated rows
2 warm ups, 3 working sets, low reps and slooooow. Made every fucking rep count on this

Seated rows
Warm ups
70 lbs 2 x 20
Working
I gave the eccentric a 5 count on each
120 x 8
130 x 7
140 x 6
150x 3
Pulldowns neutral grip
Same thing, 5 count on the eccentric
160 x 10
170 x 8
180 x 6
190 x 3
Dumbell rows
50 3 x 10 to 12

Barbell curls…I should’ve started with arms because they are fried

Barbell curls
50 x 12
60 x 10
70 x 8

Straight bar cable curls
I was kinda in my head at this point and wasn’t really looking at the KGs on the plates
I was just moving the pin down and heavier.
I did 3 slow burning sets of curls, and then 3 sets if reverse curls

Dumbbell hammer curls
25 then 30 then 35 straight thru, none stop, as many reps as I could.
Did that twice.

Leg lifts
Bird dogs
Crunches
Planks

Done and back home to shower and back to fucking bed!!

Tuesday Breakfast
1 avocado
3 oz diced smoked pork loin
3.5 oz diced up ribeye
3 eggs
1/4 cup Smoked salsa
702 calories
69 g protein
7 carbs
8 fiber
38 fat

Building up the volume on training, it's a good day. @MarkNV pull downs, any pull up tries?

And how do you feel with this diet?

 

[MarkNV]

Building up the volume on training, it's a good day. @MarkNV pull downs, any pull up tries?

And how do you feel with this diet?

Weight Assisted Pull ups using a cool machine in the gym every other back workout. I use it to just hang as well.
Keeps the impingement a little more flexible

 

[LevButlerov]

Weight Assisted Pull ups using a cool machine in the gym every other back workout. I use it to just hang as well.
Keeps the impingement a little more flexible

This is the right way

 

[Mobster]

215am and on a deficit... makes me wanna go back to bed

 

[stevesmi]

Tuesday morning lift

0215 hours

I won’t lie and say I ran thru this lift, with the deficit I am not strong and I REALLY REALLY need to concentrate on getting more good carbs in this calorie deficit. I could feel it in my strength and endurance.
I understand that cutting fat, especially fat that has accumulated, is so fucking hard and feeling a little weak is a part of this. I have embraced the suck and will not give in!!!


Cardio this afternoon in the form of a really nice walk. It is going to be beautiful today and I really need to fill myself with fresh air

Back and Bi’s and basic core and abs

Seated rows
2 warm ups, 3 working sets, low reps and slooooow. Made every fucking rep count on this

Seated rows
Warm ups
70 lbs 2 x 20
Working
I gave the eccentric a 5 count on each
120 x 8
130 x 7
140 x 6
150x 3
Pulldowns neutral grip
Same thing, 5 count on the eccentric
160 x 10
170 x 8
180 x 6
190 x 3
Dumbell rows
50 3 x 10 to 12

Barbell curls…I should’ve started with arms because they are fried

Barbell curls
50 x 12
60 x 10
70 x 8

Straight bar cable curls
I was kinda in my head at this point and wasn’t really looking at the KGs on the plates
I was just moving the pin down and heavier.
I did 3 slow burning sets of curls, and then 3 sets if reverse curls

Dumbbell hammer curls
25 then 30 then 35 straight thru, none stop, as many reps as I could.
Did that twice.

Leg lifts
Bird dogs
Crunches
Planks

Done and back home to shower and back to fucking bed!!

@MarkNV

lots of good exercises in there
those crunches and planks build up a strong core
you are looking good!

 

[2Thick]

Tuesday morning lift

0215 hours

I won’t lie and say I ran thru this lift, with the deficit I am not strong and I REALLY REALLY need to concentrate on getting more good carbs in this calorie deficit. I could feel it in my strength and endurance.
I understand that cutting fat, especially fat that has accumulated, is so fucking hard and feeling a little weak is a part of this. I have embraced the suck and will not give in!!!


Cardio this afternoon in the form of a really nice walk. It is going to be beautiful today and I really need to fill myself with fresh air

Back and Bi’s and basic core and abs

Seated rows
2 warm ups, 3 working sets, low reps and slooooow. Made every fucking rep count on this

Seated rows
Warm ups
70 lbs 2 x 20
Working
I gave the eccentric a 5 count on each
120 x 8
130 x 7
140 x 6
150x 3
Pulldowns neutral grip
Same thing, 5 count on the eccentric
160 x 10
170 x 8
180 x 6
190 x 3
Dumbell rows
50 3 x 10 to 12

Barbell curls…I should’ve started with arms because they are fried

Barbell curls
50 x 12
60 x 10
70 x 8

Straight bar cable curls
I was kinda in my head at this point and wasn’t really looking at the KGs on the plates
I was just moving the pin down and heavier.
I did 3 slow burning sets of curls, and then 3 sets if reverse curls

Dumbbell hammer curls
25 then 30 then 35 straight thru, none stop, as many reps as I could.
Did that twice.

Leg lifts
Bird dogs
Crunches
Planks

Done and back home to shower and back to fucking bed!!

@MarkNV amazing job on this guys!
straight bar cable curls
dumbbell hammer curls

 

[BodyMonster34]

Tuesday morning lift

0215 hours

I won’t lie and say I ran thru this lift, with the deficit I am not strong and I REALLY REALLY need to concentrate on getting more good carbs in this calorie deficit. I could feel it in my strength and endurance.
I understand that cutting fat, especially fat that has accumulated, is so fucking hard and feeling a little weak is a part of this. I have embraced the suck and will not give in!!!


Cardio this afternoon in the form of a really nice walk. It is going to be beautiful today and I really need to fill myself with fresh air

Back and Bi’s and basic core and abs

Seated rows
2 warm ups, 3 working sets, low reps and slooooow. Made every fucking rep count on this

Seated rows
Warm ups
70 lbs 2 x 20
Working
I gave the eccentric a 5 count on each
120 x 8
130 x 7
140 x 6
150x 3
Pulldowns neutral grip
Same thing, 5 count on the eccentric
160 x 10
170 x 8
180 x 6
190 x 3
Dumbell rows
50 3 x 10 to 12

Barbell curls…I should’ve started with arms because they are fried

Barbell curls
50 x 12
60 x 10
70 x 8

Straight bar cable curls
I was kinda in my head at this point and wasn’t really looking at the KGs on the plates
I was just moving the pin down and heavier.
I did 3 slow burning sets of curls, and then 3 sets if reverse curls

Dumbbell hammer curls
25 then 30 then 35 straight thru, none stop, as many reps as I could.
Did that twice.

Leg lifts
Bird dogs
Crunches
Planks

Done and back home to shower and back to fucking bed!!

bro when i saw bird dog i thought you were talking literal bird dog
i used to have one. when you shoot a bird it go fetch it for you
@MarkNV

 

[MarkNV]

@MarkNV

lots of good exercises in there
those crunches and planks build up a strong core
you are looking good!

Thank you Steve!

 

[MarkNV]

@MarkNV amazing job on this guys!
straight bar cable curls
dumbbell hammer curls

They burn!!

 

[MarkNV]

bro when i saw bird dog i thought you were talking literal bird dog
i used to have one. when you shoot a bird it go fetch it for you
@MarkNV

this dog still hunts but he don’t retrieve!!

 

[MarkNV]

Wednesday morning
0145 hours
45 minutes Fasted Cardio, treadmill. Went a little harder on the cardio this morning, the glute is feeling better!!
Arm session and some hard core with the trainer this afternoon.
I will log food as the day goes on

 

[ROIDDERS]

Tuesday morning lift

0215 hours

I won’t lie and say I ran thru this lift, with the deficit I am not strong and I REALLY REALLY need to concentrate on getting more good carbs in this calorie deficit. I could feel it in my strength and endurance.
I understand that cutting fat, especially fat that has accumulated, is so fucking hard and feeling a little weak is a part of this. I have embraced the suck and will not give in!!!


Cardio this afternoon in the form of a really nice walk. It is going to be beautiful today and I really need to fill myself with fresh air

Back and Bi’s and basic core and abs

Seated rows
2 warm ups, 3 working sets, low reps and slooooow. Made every fucking rep count on this

Seated rows
Warm ups
70 lbs 2 x 20
Working
I gave the eccentric a 5 count on each
120 x 8
130 x 7
140 x 6
150x 3
Pulldowns neutral grip
Same thing, 5 count on the eccentric
160 x 10
170 x 8
180 x 6
190 x 3
Dumbell rows
50 3 x 10 to 12

Barbell curls…I should’ve started with arms because they are fried

Barbell curls
50 x 12
60 x 10
70 x 8

Straight bar cable curls
I was kinda in my head at this point and wasn’t really looking at the KGs on the plates
I was just moving the pin down and heavier.
I did 3 slow burning sets of curls, and then 3 sets if reverse curls

Dumbbell hammer curls
25 then 30 then 35 straight thru, none stop, as many reps as I could.
Did that twice.

Leg lifts
Bird dogs
Crunches
Planks

Done and back home to shower and back to fucking bed!!

@MarkNV that is very good man. a strong workout then relaxing shower, then to sleep
that is how you grow and stay prosperous

 

[MarkNV]

@MarkNV that is very good man. a strong workout then relaxing shower, then to sleep
that is how you grow and stay prosperous

Thank you ROIDDERS!! I am doing my best,

 

[ROIDDERS]

Thank you ROIDDERS!! I am doing my best,

EVO family love we know you are

 

[MarkNV]

EVO family love we know you are

Everybody is awesome bro!

 

[MarkNV]

breakfast

215am and on a deficit... makes me wanna go back to bed

me to buddy!! In fact I did

 

[MarkNV]

Protein centered breakfast
Carbs will come at lunch

3 eggs
4.5 oz diced rib eye
4 oz 85/15 ground beef with diced peppers and onions

712 calories
76 grams protein
44 grams fat
5 carbs

 

[Ulter]

Tuesday morning lift

0215 hours

I won’t lie and say I ran thru this lift, with the deficit I am not strong and I REALLY REALLY need to concentrate on getting more good carbs in this calorie deficit. I could feel it in my strength and endurance.
I understand that cutting fat, especially fat that has accumulated, is so fucking hard and feeling a little weak is a part of this. I have embraced the suck and will not give in!!!


Cardio this afternoon in the form of a really nice walk. It is going to be beautiful today and I really need to fill myself with fresh air

Back and Bi’s and basic core and abs

Seated rows
2 warm ups, 3 working sets, low reps and slooooow. Made every fucking rep count on this

Seated rows
Warm ups
70 lbs 2 x 20
Working
I gave the eccentric a 5 count on each
120 x 8
130 x 7
140 x 6
150x 3
Pulldowns neutral grip
Same thing, 5 count on the eccentric
160 x 10
170 x 8
180 x 6
190 x 3
Dumbell rows
50 3 x 10 to 12

Barbell curls…I should’ve started with arms because they are fried

Barbell curls
50 x 12
60 x 10
70 x 8

Straight bar cable curls
I was kinda in my head at this point and wasn’t really looking at the KGs on the plates
I was just moving the pin down and heavier.
I did 3 slow burning sets of curls, and then 3 sets if reverse curls

Dumbbell hammer curls
25 then 30 then 35 straight thru, none stop, as many reps as I could.
Did that twice.

Leg lifts
Bird dogs
Crunches
Planks

Done and back home to shower and back to fucking bed!!

@MarkNV that is the best thing you can do is hit the sack after a strong workout
best way to recover for sure. builds strong muscle fibers and repairs your cells

 

[ceo]

Tuesday morning lift

0215 hours

I won’t lie and say I ran thru this lift, with the deficit I am not strong and I REALLY REALLY need to concentrate on getting more good carbs in this calorie deficit. I could feel it in my strength and endurance.
I understand that cutting fat, especially fat that has accumulated, is so fucking hard and feeling a little weak is a part of this. I have embraced the suck and will not give in!!!


Cardio this afternoon in the form of a really nice walk. It is going to be beautiful today and I really need to fill myself with fresh air

Back and Bi’s and basic core and abs

Seated rows
2 warm ups, 3 working sets, low reps and slooooow. Made every fucking rep count on this

Seated rows
Warm ups
70 lbs 2 x 20
Working
I gave the eccentric a 5 count on each
120 x 8
130 x 7
140 x 6
150x 3
Pulldowns neutral grip
Same thing, 5 count on the eccentric
160 x 10
170 x 8
180 x 6
190 x 3
Dumbell rows
50 3 x 10 to 12

Barbell curls…I should’ve started with arms because they are fried

Barbell curls
50 x 12
60 x 10
70 x 8

Straight bar cable curls
I was kinda in my head at this point and wasn’t really looking at the KGs on the plates
I was just moving the pin down and heavier.
I did 3 slow burning sets of curls, and then 3 sets if reverse curls

Dumbbell hammer curls
25 then 30 then 35 straight thru, none stop, as many reps as I could.
Did that twice.

Leg lifts
Bird dogs
Crunches
Planks

Done and back home to shower and back to fucking bed!!

@MarkNV bros i like what you doing here. barbell curls is looking good
dumbbell hammer curls is on point
leg lifts also looking good!

 

[MarkNV]

@MarkNV bros i like what you doing here. barbell curls is looking good
dumbbell hammer curls is on point
leg lifts also looking good!

Thank you bro!!

 

[MarkNV]

Lunch/pre workout
6oz ground beef with diced peopers
And onions
1/2 cup mixed rice
1 tbsp Mexican sour cream..cilantro and lime

590 calories
36 grams Protein
43 g carbs
28g fat

 

[2Thick]

They burn!!

hell yeah they do