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APPROVED LOG
keep up the good work man very impressive
if you keep going like this I can't imagine what you'll look like by the time this log hits 50 pages
if you keep going like this I can't imagine what you'll look like by the time this log hits 50 pages
pic looks good great progress
Morning fasted bw: 222
Forgot how fun training is when your in a surplus
this bulk is going to be fun
Legs
Seated leg extensions (slow)
14 (260)
14 (260)
14 (260)
12 (260)
Barbell squat
12 (135) warm up
12 (225) warm up
07 (405) PR
Barbell squat elevated heel (Quad focused)
12 (315)
12 (315)
12 (315)
Seated leg press (slow eccentric)
15 (450)
15 (450)
12 (540)
12 (540)
Lying hamstring curls (hold at top of rep)
12 (185)
12 (170)
10 (170)
Calve raises performed on leg press
15 (380)
15 (380)
12 (380)
12 (380)
Forgot how fun training is when your in a surplus
this bulk is going to be fun Legs
Seated leg extensions (slow)
14 (260)
14 (260)
14 (260)
12 (260)
Barbell squat
12 (135) warm up
12 (225) warm up
07 (405) PR
Barbell squat elevated heel (Quad focused)
12 (315)
12 (315)
12 (315)
Seated leg press (slow eccentric)
15 (450)
15 (450)
12 (540)
12 (540)
Lying hamstring curls (hold at top of rep)
12 (185)
12 (170)
10 (170)
Calve raises performed on leg press
15 (380)
15 (380)
12 (380)
12 (380)
Great job man. The logs are definitely awesome tools for staying on track and accountability.
Some amazing progress
Your killin it brother!!! Squats pretty impressive!!!
Forgot how fun training is when your in a surplus
You and me both ! Crazy what we can achieve under optimal conditions.
first week of the bulk is always the best. you're so full of energy but haven't gained the fat yet it's awesome. and nice to see you focusing on eccentric movement it's the best possible tempo for muscle growth and so many people neglect it.
it’s wild, I dig the freaky look lol veins everywhere
Sleep: 3h 40m absolute trash
Morning fasted bw: 222.4
I've got a little bit of extra time so I'll update you guys on my bulking diet. Changed a few things around. I'm a lot more flexible now however more or less this is what I'll be eating for the next 12-16 weeks. Once weight starts plateauing ill be increasing the calories. Goal now is to have a steady and slow bulk while increasing metabolism speed.
Meal 1: 606 calories
300g egg whites
02 whole eggs
04 tortillas
50g bbq sauce
Meal 2: 1019 calories
448g Extra lean ground beef 96/4
120g jasmine rice (Raw weight)
90g mixed vegetables
50g bbq sauce
Meal 3: 887 calories
400g Chicken breast
120g Jasmine rice (Raw weight)
90g mixed vegetables
50g bbq sauce
Meal 4: 511 calories
350g Organic Greek yogurt Plain
100g catalina crunch
30g PBFIT
Totals: 3024 calories, 336g protein, 355g carbs, 96g fiber, 57g fats
Morning fasted bw: 222.4
I've got a little bit of extra time so I'll update you guys on my bulking diet. Changed a few things around. I'm a lot more flexible now however more or less this is what I'll be eating for the next 12-16 weeks. Once weight starts plateauing ill be increasing the calories. Goal now is to have a steady and slow bulk while increasing metabolism speed.
Meal 1: 606 calories
300g egg whites
02 whole eggs
04 tortillas
50g bbq sauce
Meal 2: 1019 calories
448g Extra lean ground beef 96/4
120g jasmine rice (Raw weight)
90g mixed vegetables
50g bbq sauce
Meal 3: 887 calories
400g Chicken breast
120g Jasmine rice (Raw weight)
90g mixed vegetables
50g bbq sauce
Meal 4: 511 calories
350g Organic Greek yogurt Plain
100g catalina crunch
30g PBFIT
Totals: 3024 calories, 336g protein, 355g carbs, 96g fiber, 57g fats
Back / Biceps
Mind muscle connection was spot on today.
Cable pullovers
12 (77)
12 (82)
12 (77)
12 (66)
Hammer iso wide pull-down
12 (270)
12 (270)
10 (360)
12 (270)
Hamer iso low row unilateral
12 (270)
10 (270)
08 (270)
12 (270)
Standing Tbar row
12 (135)
10 (180)
12 (180)
11 (180)
Super man cable curls
12 (32)
10 (32)
10 (32)
10 (32)
Seated cable curls superset
12 (32)
12 (32)
10 (32)
Preacher machine curls
12 (125)
12 (125)
10 (125)
12 (110)
Mind muscle connection was spot on today.
Cable pullovers
12 (77)
12 (82)
12 (77)
12 (66)
Hammer iso wide pull-down
12 (270)
12 (270)
10 (360)
12 (270)
Hamer iso low row unilateral
12 (270)
10 (270)
08 (270)
12 (270)
Standing Tbar row
12 (135)
10 (180)
12 (180)
11 (180)
Super man cable curls
12 (32)
10 (32)
10 (32)
10 (32)
Seated cable curls superset
12 (32)
12 (32)
10 (32)
Preacher machine curls
12 (125)
12 (125)
10 (125)
12 (110)
LevButlerov
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@Losiol the bad sleep will impact you but your diet is on point so that will be betterSleep: 3h 40m absolute trash
Morning fasted bw: 222.4
I've got a little bit of extra time so I'll update you guys on my bulking diet. Changed a few things around. I'm a lot more flexible now however more or less this is what I'll be eating for the next 12-16 weeks. Once weight starts plateauing ill be increasing the calories. Goal now is to have a steady and slow bulk while increasing metabolism speed.
Meal 1: 606 calories
300g egg whites
02 whole eggs
04 tortillas
50g bbq sauce
Meal 2: 1019 calories
448g Extra lean ground beef 96/4
120g jasmine rice (Raw weight)
90g mixed vegetables
50g bbq sauce
Meal 3: 887 calories
400g Chicken breast
120g Jasmine rice (Raw weight)
90g mixed vegetables
50g bbq sauce
Meal 4: 511 calories
350g Organic Greek yogurt Plain
100g catalina crunch
30g PBFIT
Totals: 3024 calories, 336g protein, 355g carbs, 96g fiber, 57g fats
did you nap during day? you should
training perfect for the amount of sleep you got
Honestly those 3 hours must have been all deep sleep, that work out felt really good as well as my productivity during the day was probably at 85%.
Luckily I'm working throughout New Years so by the time ill be heading to bed the fireworks will probably stop but I'll take Monday as a full recovery day thinking about getting a deep tissue massage, my mobility is lacking and can feel lots of tightness.
Couldn't agree more, as of late when I wake up way to early I just get pissed and that keeps me from falling back as sleep
I’m finding out that the lighter I get the less sleep I need. I am averaging 4.5 hours per night. I am losing 3-4 lbs per week and the kicker is I am getting stronger every workout. Go figure?Couldn't agree more, as of late when I wake up way to early I just get pissed and that keeps me from falling back as sleep
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next step for you is going to be the cable pull overs but increase the weights a little
100% never really did that excersize before felt really good doing it.
Sleep: 6h 40m
Morning fasted bw: 222
Strength is really shooting up, once the Deca comes that’s when the real fun will start
Chest triceps delts
Db Flat chest press
12 (55) warm up
12 (70)
10 (90)
09 (90)
08 (100)
Incline Chest flys DB
08 (45)
08 (45)
09 (45)
07 (50)
ISO incline hammer
12 (180)
11 (180)
12 (90) slow eccentric
03 (270)
Cable flys
15 (37)
12 (43)
09 (50)
11 (40)
Tricep cable push downs
15 (66)
12 (66)
10 (71)
12 (55)
Hammer shoulder press
10 (125)
10 (110)
10 (80) fast
Db lateral raises
15 (30)
15 (30)
15 (30)
15 (30) super settled 12 (20)
Morning fasted bw: 222
Strength is really shooting up, once the Deca comes that’s when the real fun will start
Chest triceps delts
Db Flat chest press
12 (55) warm up
12 (70)
10 (90)
09 (90)
08 (100)
Incline Chest flys DB
08 (45)
08 (45)
09 (45)
07 (50)
ISO incline hammer
12 (180)
11 (180)
12 (90) slow eccentric
03 (270)
Cable flys
15 (37)
12 (43)
09 (50)
11 (40)
Tricep cable push downs
15 (66)
12 (66)
10 (71)
12 (55)
Hammer shoulder press
10 (125)
10 (110)
10 (80) fast
Db lateral raises
15 (30)
15 (30)
15 (30)
15 (30) super settled 12 (20)
LevButlerov
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@Losiol thanks for the training pic man we appreciate it i see you have good form
and 10 last presses push it to 20
looking good you're pushing hard on those lifts
APPROVED LOG
My gym is about 30 min but I don’t mind the drive gets me in the mindset
Sleeps getting progressively better, training is getting really fun. Testing new strength levels wanna see how far I can push myself this coming year
Sleep: 6h 50m
Morning fasted bw: 223.6
Didn’t train hamstrings today felt my right ham was super tight probably over trained.
Legs
Barbell squat
12 (135) warm up
12 (225) warm up
12 (315)
11 (405)
07 (405)
04 (405)
Hack squat (slow eccentric)
12 (270)
12 (360)
10 (450)
12 (360)
12 (360)
Seated leg extensions
12 (180)
14 (180)
15 (180)
16 (180)
Leg press calve raises
15 (380)
12 (380)
12 (380)
10 (380)
Morning fasted bw: 223.6
Didn’t train hamstrings today felt my right ham was super tight probably over trained.
Legs
Barbell squat
12 (135) warm up
12 (225) warm up
12 (315)
11 (405)
07 (405)
04 (405)
Hack squat (slow eccentric)
12 (270)
12 (360)
10 (450)
12 (360)
12 (360)
Seated leg extensions
12 (180)
14 (180)
15 (180)
16 (180)
Leg press calve raises
15 (380)
12 (380)
12 (380)
10 (380)
Your squats are heavy but can you get more depth on those ? Or is it hamstring bothering you so you squatted high? You get more out of a squat if you can get closer to parallel. Engage you glutes and hamstring core! Nice job.
I’m still kinda recovering from an acl injury in my right knee so trying not to make it any worse even when pushing more weight, I get more depth when I squat lighter and emphasize hypertrophyYour squats are heavy but can you get more depth on those ? Or is it hamstring bothering you so you squatted high? You get more out of a squat if you can get closer to parallel. Engage you glutes and hamstring core! Nice job.
You should be wearing knee sleeves. How long ago did you injure your knee?
Almost 6 months ago
I have sleeves but never wear I was thinking about taking them out tbh good call
Make sure you stretch good before and after. Also ice your knees after your workout when you get home. Warming up on a stationary bike before your squats also a good idea.Almost 6 months ago
That makes sense. So young ACL Injury. Sorry man. At least your squatting. We’re not squating cuz shoulder injury so I get it. But yes gotta protect your body.
It is what it is, good part is we’re all working around the injury and not letting them get the best of us!
Same. I have to get injections in mine to keep the pain away
What are you taking ? I read that bpc is good but I’d like something that would help actually heal rather than numb
I am due for another cortisone shot in my shoulder pretty soon.
Morning fasted bw: 223.8
Sleep: 7h 20m
First training of the year, glad it was back day
Back / Biceps
Cable pull overs
11 (82)
12 (72)
12 (72)
11 (66)
Hammer ISO lateral wide pull-down
12 (360)
12 (320)
12 (270)
12 (270)
12 (230)
Wide grip seated cable rows
12 (209)
10 (231)
12 (187) controlling the weight both ways full stretch
13 (187) controlling the weight both ways full stretch
Hammer ISO low row
12 (270) unilateral
12 (270) unilateral
12 (180) slow
12 (180) slow
Preacher machine curl
16 (70)
12 (90)
09 (90)
25 (45)
Behind head seated cable curls (really going for maximum contraction)
15 (55)
11 (55)
11 (55)
Sleep: 7h 20m
First training of the year, glad it was back day
Back / Biceps
Cable pull overs
11 (82)
12 (72)
12 (72)
11 (66)
Hammer ISO lateral wide pull-down
12 (360)
12 (320)
12 (270)
12 (270)
12 (230)
Wide grip seated cable rows
12 (209)
10 (231)
12 (187) controlling the weight both ways full stretch
13 (187) controlling the weight both ways full stretch
Hammer ISO low row
12 (270) unilateral
12 (270) unilateral
12 (180) slow
12 (180) slow
Preacher machine curl
16 (70)
12 (90)
09 (90)
25 (45)
Behind head seated cable curls (really going for maximum contraction)
15 (55)
11 (55)
11 (55)
Yeah brother I tore my tendon in the shoulder joint in 3 different places it was wild lol, just with regaining full mobility took 1 year after surgery
LevButlerov
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@Losiol i see on training volume boosted up at the start, a few more drop sets you got open thereMorning fasted bw: 223.8
Sleep: 7h 20m
First training of the year, glad it was back day
Back / Biceps
Cable pull overs
11 (82)
12 (72)
12 (72)
11 (66)
Hammer ISO lateral wide pull-down
12 (360)
12 (320)
12 (270)
12 (270)
12 (230)
Wide grip seated cable rows
12 (209)
10 (231)
12 (187) controlling the weight both ways full stretch
13 (187) controlling the weight both ways full stretch
Hammer ISO low row
12 (270) unilateral
12 (270) unilateral
12 (180) slow
12 (180) slow
Preacher machine curl
16 (70)
12 (90)
09 (90)
25 (45)
Behind head seated cable curls (really going for maximum contraction)
15 (55)
11 (55)
11 (55)
great training, i loveee cable pullovers.
Like roidrage said I have a nurse prac buddy that gives me cortisone shots as needed. Seems to work pretty well for me.
great workout bro
Sleep: 8h 30m
Morning fasted bw: 223.8
Today was the last day of training with gym bro, back to training solo. Wanted to rip this workout as much as we could. Crazy pump wish I took pics
Chest triceps delts
DB flat bench
12 (55) warm up slow
12 (65) warm up slow
10 (100)
08 (100)
Db incline
08 (100)
12 (65)
11 (65)
11 (65)
Pec deck
12 (190)
11 (205)
10 (209)
12 (185)
Cable flys
12 (40)
10 (40)
12 (37)
12 (37)
11 (37)
Triceps rope push downs
12 (55)
20 (55)
15 (55)
12 (55)
Cable Triceps kick back (Unilateral)
12 (16)
12 (16)
12 (16)
12 (16)
12 (16.5)
12 (16.5)
DB lateral raises
15 (40)
15 (40) drop set 12 front raises (25)
12 (40) drop set 12 front raises (25)
12 (40) drop set 12 front raises (25)
Seated db lateral raises
12 (25)
12 (25)
12 (25)
Morning fasted bw: 223.8
Today was the last day of training with gym bro, back to training solo. Wanted to rip this workout as much as we could. Crazy pump wish I took pics
Chest triceps delts
DB flat bench
12 (55) warm up slow
12 (65) warm up slow
10 (100)
08 (100)
Db incline
08 (100)
12 (65)
11 (65)
11 (65)
Pec deck
12 (190)
11 (205)
10 (209)
12 (185)
Cable flys
12 (40)
10 (40)
12 (37)
12 (37)
11 (37)
Triceps rope push downs
12 (55)
20 (55)
15 (55)
12 (55)
Cable Triceps kick back (Unilateral)
12 (16)
12 (16)
12 (16)
12 (16)
12 (16.5)
12 (16.5)
DB lateral raises
15 (40)
15 (40) drop set 12 front raises (25)
12 (40) drop set 12 front raises (25)
12 (40) drop set 12 front raises (25)
Seated db lateral raises
12 (25)
12 (25)
12 (25)
Sorry to hear you’re going back to training solo, but you still have us here on Evo, we will still do our best to cheer you on and be with you on the journeySleep: 8h 30m
Morning fasted bw: 223.8
Today was the last day of training with gym bro, back to training solo. Wanted to rip this workout as much as we could. Crazy pump wish I took pics
Chest triceps delts
DB flat bench
12 (55) warm up slow
12 (65) warm up slow
10 (100)
08 (100)
Db incline
08 (100)
12 (65)
11 (65)
11 (65)
Pec deck
12 (190)
11 (205)
10 (209)
12 (185)
Cable flys
12 (40)
10 (40)
12 (37)
12 (37)
11 (37)
Triceps rope push downs
12 (55)
20 (55)
15 (55)
12 (55)
Cable Triceps kick back (Unilateral)
12 (16)
12 (16)
12 (16)
12 (16)
12 (16.5)
12 (16.5)
DB lateral raises
15 (40)
15 (40) drop set 12 front raises (25)
12 (40) drop set 12 front raises (25)
12 (40) drop set 12 front raises (25)
Seated db lateral raises
12 (25)
12 (25)
12 (25)
Awesome log right here!!
Sucks dealing with the past injuries but just keep plugging away. Great advice from others on how to continue as safely as possible. Hopefully that thing gets fully recovered.
@Losiol training on point, you push it FULLY to the limitSleep: 8h 30m
Morning fasted bw: 223.8
Today was the last day of training with gym bro, back to training solo. Wanted to rip this workout as much as we could. Crazy pump wish I took pics
Chest triceps delts
DB flat bench
12 (55) warm up slow
12 (65) warm up slow
10 (100)
08 (100)
Db incline
08 (100)
12 (65)
11 (65)
11 (65)
Pec deck
12 (190)
11 (205)
10 (209)
12 (185)
Cable flys
12 (40)
10 (40)
12 (37)
12 (37)
11 (37)
Triceps rope push downs
12 (55)
20 (55)
15 (55)
12 (55)
Cable Triceps kick back (Unilateral)
12 (16)
12 (16)
12 (16)
12 (16)
12 (16.5)
12 (16.5)
DB lateral raises
15 (40)
15 (40) drop set 12 front raises (25)
12 (40) drop set 12 front raises (25)
12 (40) drop set 12 front raises (25)
Seated db lateral raises
12 (25)
12 (25)
12 (25)
Sleep: 8h
Morning fasted bw: 225.6
Todays rest day, 5 days of training behind me although I feel I could keep going Morning woke up felt like I got hit by a train but that subsided quickly. Off completely today from work as well so I'm not doing anything but resting today.
Lowering the carb intake today and upping the protein
250g carbs
350g protein
Calories will be around 2800-3000 for today.
Morning fasted bw: 225.6
Todays rest day, 5 days of training behind me although I feel I could keep going
Morning woke up felt like I got hit by a train but that subsided quickly. Off completely today from work as well so I'm not doing anything but resting today. Lowering the carb intake today and upping the protein
250g carbs
350g protein
Calories will be around 2800-3000 for today.
Lazy rest days are good.
Low carb day for me too. looking at 250 grams protein and 75 grams carbs for me.Sleep: 8h
Morning fasted bw: 225.6
Todays rest day, 5 days of training behind me although I feel I could keep going
Lowering the carb intake today and upping the protein
250g carbs
350g protein
Calories will be around 2800-3000 for today.
100%, so far I've taken 2k steps
Good to see you have enough sleep nowSleep: 8h
Morning fasted bw: 225.6
Todays rest day, 5 days of training behind me although I feel I could keep going
Lowering the carb intake today and upping the protein
250g carbs
350g protein
Calories will be around 2800-3000 for today.
Its the food ! Finally in a surplus body can recover much quicker
Sleep: 6h 30m
Morning fasted bw: 228.6
loads of water retention losing some definition but joints feel great, recovery definitely speeding up
Constantly feel like muscles are pumped lol feels good
Meal 1:
200g egg whites
03 whole eggs
03 tortillas
Meal 2:
448g extra lean ground beef
300g jasmine rice
250g mixed greens
60g bbq
Meal 3:
448g extra lean ground beef
300g jasmine rice
250g mixed greens
60g bbq
Meal 4:
500g chicken breast
Totals: 3400 calories, 382g protein, 360g carbs, 63g fiber, 64g fats
Morning fasted bw: 228.6
loads of water retention losing some definition but joints feel great, recovery definitely speeding upConstantly feel like muscles are pumped lol feels good
Meal 1:
200g egg whites
03 whole eggs
03 tortillas
Meal 2:
448g extra lean ground beef
300g jasmine rice
250g mixed greens
60g bbq
Meal 3:
448g extra lean ground beef
300g jasmine rice
250g mixed greens
60g bbq
Meal 4:
500g chicken breast
Totals: 3400 calories, 382g protein, 360g carbs, 63g fiber, 64g fats
Attachments
@Losiol 383 grams of protein, 100% KING of EVO on protein, you beat our last protein king @s.gentzSleep: 6h 30m
Morning fasted bw: 228.6
Constantly feel like muscles are pumped lol feels good
Meal 1:
200g egg whites
03 whole eggs
03 tortillas
Meal 2:
448g extra lean ground beef
300g jasmine rice
250g mixed greens
60g bbq
Meal 3:
448g extra lean ground beef
300g jasmine rice
250g mixed greens
60g bbq
Meal 4:
500g chicken breast
Totals: 3400 calories, 382g protein, 360g carbs, 63g fiber, 64g fats
@gearhead we should make protein king title imo
physique looking good and food looks awesome too
Honestly not too bad, as long as I get 6h I’m fine. Anything over 6 is amazing
Anything over 5 hours and I have a hard time getting to sleep the next night. I am averaging 4hr 8min this week. Getting high quality Deep Sleep and REM. Also taking afternoon naps. I notice when I have low carb days I dont sleep much that night.
I realized a trend if I’m borderline “overtraining” or have insufficient rest periods between my workouts my sleep tends to drop significantly. I took today off again just so I can go harder on legs tmrw.
beef in greens with rice sounds really good
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