Veteran Log Losiols Road To Pro Card Log

[RoidRageWife]

Brother today is my only single cardio day hahaha every other day during the week cardio is at 90min

Dude, u do more cardio than most of peeps do here! You’re shedded. I think you’re good dude! Yes watch those knees with your running!!but outside that you blast most on your cardio health!

 

[Quadsweep]

Can definitely tell the arms are growing big. Got some good size.

 

[BodyMonster34]

bro calvin klein underwear lol.

you get caught wearing that in prison and won't end well. get some fruit of the loom 99 cent underwear like a real man. not some poosy calvin klein expensive underwear. or go commando, let see the goods next photos.

 

[JasonPriest]

lol BM. its his log, he can wear what he wants. shut up already

 

[Wootoom]

Nice job. Getting in some running.

That's a lot of steps as well.

 

[Vadim Fedorov]

You sure do a lot of cardio. That's helping you stay, lean.

 

[2Thick]

I think 212 would be perfect for you.

Gotta get leaner and cut the body fat.

 

[e2]

Keep training your core. I would do some planks and maybe some dolphins.

 

[Ulter]

Push it hardcore., that's the only way to do it.

 

[chesty]

Don't run on sidewalk.

It's too hard of a surface. You'll injure, your legs.

 

[ROIDDERS]

I would pick a grassy course to run on. And make sure you're getting some good quality shoes.

 

[ceo]

Bros. You're doing a lot of running. Wow.

What kind of shoes are you wearing? I hope you've got a lot of support.

 

[Mobster]

Not used a Nautilus converging chest press in years. Once got to 7 plates a side

 

[Masonic Bodybuilder]

Love the pump! Training sessions looking good man.

 

[RoySimpson]

Sleep: 8h
Morning fasted: 218

Nasty pump, freaky look very happy !

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB Bench (Single DB weight) - failure
20 (60)
12 (60)
06 (100)
05 (100)
05 (100)
05 (100)

Nautilus converging chest press
07 (180)
05 (180)
05 (180)
04 (180)

Chest flys
10 (40) x3
08 (37)

Incline smith bench
08 (180)
06 (180)
06 (180)
03 (180) 05 (135)

Tricep straight bar push downs
10 (77)
07 (77)
10 (60)
08 (60)

Single arm cable push downs
10 (16.4) x4

Single arm cable lateral raises
12 (20) x3

DB lateral raises
10 (30)
10 (30)
10 (25)
10 (20)

20 min pw cardio stairs lvl 7

@Losiol solid work brother!

 

[Losiol]

Sleep: 7h
Morning fasted bw: 218

Solid session!

Back Biceps

10 min incline treadmill warm up

Pull ups wide grip
08 x4

Pull ups narrow grip
10 x3

Pull ups under hand grip
08 x4

Barbell bent rows - under hand grip
12 (135)
12 (135)
12 (185)
12 (185)

Seated cable rows
10 (209)
08 (209)
08 (187)
07 (187)
06 (165)

Single arm lat pull downs
10 (66) x4

Tbar chest supported row
12 (75) x4

Incline DB curls
10 (30) x4

Machine preacher curls
10 (75) x4

Machine ab crunches
20 (135) x3

Hanging leg raises
12 x2

20 min pw cardio stairs lvl 6
4.3 mile run

 

[Losiol]

Bros. You're doing a lot of running. Wow.

What kind of shoes are you wearing? I hope you've got a lot of support.

Bros Nike Pegasus 38, but I’m gonna get some hokas next

 

[ballin2504]

Man you’re doing awesome. No wonder you’re a beast

 

[Tiger Salman Khan]

Sleep: 7h
Morning fasted bw: 218

Solid session!

Back Biceps

10 min incline treadmill warm up

Pull ups wide grip
08 x4

Pull ups narrow grip
10 x3

Pull ups under hand grip
08 x4

Barbell bent rows - under hand grip
12 (135)
12 (135)
12 (185)
12 (185)

Seated cable rows
10 (209)
08 (209)
08 (187)
07 (187)
06 (165)

Single arm lat pull downs
10 (66) x4

Tbar chest supported row
12 (75) x4

Incline DB curls
10 (30) x4

Machine preacher curls
10 (75) x4

Machine ab crunches
20 (135) x3

Hanging leg raises
12 x2

20 min pw cardio stairs lvl 6
4.3 mile run

@Losiol Good going bro.....7 hours sleep is good will be better if you can make it around 8.........

 

[Losiol]

Sleep: 7h
Morning fasted bw: 213.8

Solid session, dropped the weight a bit and focused more on pumping the legs with a ton of blood! Eating at maintenance today due to high calorie expenditure.

Also hit the cold plunge after my run best thing ever !

Legs

10 min incline treadmill warm up

Seated leg extensions
12 (200)
12 (260)
10 (260)
12 (260)
12 (260)

Pendulum squat
12 (90) x4 - slow negatives

Belt squats - slow negatives
12 (270)
10 (360)
10 (360)
09 (360)

Walking lunges
25 yards (80) x2
25 yards (BW) x3

20 min pw cardio stairs
5.6 mile run