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Approved Log LOSIOL TRT Anabolism Cruise Log

Sleep: 6h + 2h snooze
Morning fasted bw: 219.6

Intl chest day baby 😅 good pump good had to rush a little through the workout was running a bit behind but satisfied with it

Chest Triceps Delts

Flat db bench
10 (55) warm up
10 (55) warm up

09 (100) slow
06 (100) slow
05 (100) slow
06 (85) slow
05 (85) slow

Nautilus converging chest press
06 (180) drop 06 (90) slow
05 (180) drop 06 (90) slow
05 (180) drop 05 (140) slow
08 (140) slow

Pec Dec
10 (180) slow
10 (180) slow
10 (160) slow
09 (160) slow

HS ISO super incline
12 (90) slow

Smith machine incline
09 (140) drop 08 (90)
04 (140) drop 04 (90)
11 (90)
10 (90)
04 (140) drop 04 (90)

Tricep cable push down
15 (33)
12 (44)
12 (44)
Vbar Tricep push down
10 (77)

DB shoulder press
06 (50)
05 (50)
08 (45)

Db lateral raises
12 (30) drop 12 (25)
12 (30) drop 12 (25)
12 (30) drop 10 (25)

Chest support front db raises
08 (12.5) super set wide lateral 05 (12.5) x2

15 min post workout cardio
Strong chest presses
 
Sleep: 5h 30 min
Morning fasted bw: 217.6

Backing off a little from the volume and increasing weight let’s see what we can do still on some restriction on calories.

Legs Abs

20 min pre workout cardio

Barbell squat
12 (135)
12 (225)
08 (415)
07 (415)

Belt squat
15 (450)
14 (450)
12 (450)
12 (450)

Glute bridge
12 (230) hold top x 3
10 (270)

Sled pull - sled push (25) yards (1.25) x4

Barbell walking lunges
50 yards (135)

Leg extensions max pump slow
All failure (200) x4

Hamstring lying curls
180 to failure x4

Single leg leg press - quad focused slow
15 (270)
12 (360)
12 (450)
11 (540)

Seated calve raises
15 (2) x4 slow

Machine Ab crunch
30 (135) slow x4

20 min post workout cardio
 
Sleep: 5h 30 min
Morning fasted bw: 217.6

Backing off a little from the volume and increasing weight let’s see what we can do still on some restriction on calories.

Legs Abs

20 min pre workout cardio

Barbell squat
12 (135)
12 (225)
08 (415)
07 (415)

Belt squat
15 (450)
14 (450)
12 (450)
12 (450)

Glute bridge
12 (230) hold top x 3
10 (270)

Sled pull - sled push (25) yards (1.25) x4

Barbell walking lunges
50 yards (135)

Leg extensions max pump slow
All failure (200) x4

Hamstring lying curls
180 to failure x4

Single leg leg press - quad focused slow
15 (270)
12 (360)
12 (450)
11 (540)

Seated calve raises
15 (2) x4 slow

Machine Ab crunch
30 (135) slow x4

20 min post workout cardio
@Losiol leg extension to failure you must be super pumped bro :) gotta see that leg pump pic
 

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upped the protein intake today to 400g
damn bro, how do you manage low calories with this amount of protein, tons of protein powder?
 
damn bro, how do you manage low calories with this amount of protein, tons of protein powder?
Nah bro actually I use none! I did over indulge in some quest bars today lol

900g chicken breast (190g protein)
400g egg whites (43 G protein)
04 quest bars (100g protein)
250g Greek yogurt (25g protein)

This is my base just without the bars usually, 400 is from the whole day so some from carb sources or low carb wraps
 
@LevButlerov you’d be proud upped the protein intake today to 400g 😅
@Losiol the NEW protein KING on EVO, the EVO family has the true KING of protein 400grams iron brother :)
@s.gentz used to have the crown but our brother lost it ;)

Nah bro actually I use none! I did over indulge in some quest bars today lol

900g chicken breast (190g protein)
400g egg whites (43 G protein)
04 quest bars (100g protein)
250g Greek yogurt (25g protein)

This is my base just without the bars usually, 400 is from the whole day so some from carb sources or low carb wraps
thats hardcore!!!
 
@Losiol the NEW protein KING on EVO, the EVO family has the true KING of protein 400grams iron brother :)
@s.gentz used to have the crown but our brother lost it ;)


thats hardcore!!!
Ngl just for the fact it keeps me fuller for much longer is such a good bonus. I also think the only way to go this high In protein you need to even it out with a healthy amount of greens otherwise stomach gets a bit messy 😂
 
Now that your in a big cal deficit and off the gear make sure you are extra careful and use knee sleeves when going heavy. I use them everytime I go heavy. Also please ice your knees for 10 min before going to bed or somewhere after your last meal of the day. Recovery of your tendons and ligaments are crucial.
 
Now that your in a big cal deficit and off the gear make sure you are extra careful and use knee sleeves when going heavy. I use them everytime I go heavy. Also please ice your knees for 10 min before going to bed or somewhere after your last meal of the day. Recovery of your tendons and ligaments are crucial.
Yess sirr being extra cautious now, I warm up until I break a hefty sweat and titrate up the weight slowly. I'm also going to start lifting in my squatting shoes for leg day to make sure my form is on point. Calories are at 2300 right now so its not as low as peak cut (1700) feel pretty good right now.
 
Nah bro actually I use none! I did over indulge in some quest bars today lol

900g chicken breast (190g protein)
400g egg whites (43 G protein)
04 quest bars (100g protein)
250g Greek yogurt (25g protein)

This is my base just without the bars usually, 400 is from the whole day so some from carb sources or low carb wraps
Wow, that’s a lot of chicken breast lol, GJ brother
 
Pretty glad that I documented my journey the whole way through, picture below is only a 13lbs difference 😅 to where I’m at right now
WOW what a difference!!! What was the date of the first pic?
 
Pretty glad that I documented my journey the whole way through, picture below is only a 13lbs difference 😅 to where I’m at right now
@Losiol we should put that pic in your avatar you're a superstar and you look UNREAL :) super amazing transformation bro congrats
 
WOW what a difference!!! What was the date of the first pic?
So that comparison is actually from when I started my weight loss where lifting was very limited too maybe just 2-3 sessions a week. That was in August of 2022 so about a year and eight months ago. The way how I approached it back than was I lost all the weight but did not know anything about proper dieting so I became skinny fat with zero muscle 😬😬
 
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