Veteran Log Losiols Road To Pro Card Log

[Npcclassicphysique champ]

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

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

@Losiol big runs now bro you really pumping and with cold plunge thats a win
nice pic there thanks for the share like a mirror situation and nature is super nice

 

[Losiol]

@Losiol big runs now bro you really pumping and with cold plunge thats a win
nice pic there thanks for the share like a mirror situation and nature is super nice

Post workout meal

 

[Npcclassicphysique champ]

Post workout meal

max protein bro MAX!

 

[Losiol]

Sleep: 6h
Morning fasted bw: 215.8

Had a few more calories last night which I didn’t mention extra meal with salmon and some sour dough bread really brought up my strength today. Pump was very good! Today is a light cardio day gonna use it to recover a bit better before my run tmrw.

Chest Triceps Delts

10 min incline treadmill warm up

Barbell flat bench
12 (135)
12 (135)
10 (185)
08 (185)
06 (225)

Smith incline bench
10 (185)
09 (185)
07 (185)
06 (225)

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
05 (180)

Pec deck
08 (170) x4

Rope triceps push downs
12 (44) x4

Single arm cable push downs
10 (22) x4

Pin loaded lateral raises
12 (70) x4

Machine ab crunches
20 (135) x2

20 min pw cardio stairs lvl 6

 

[Noah Wixx]

Volume is on

 

[LevButlerov]

Post workout meal

Sleep: 6h
Morning fasted bw: 215.8

Had a few more calories last night which I didn’t mention extra meal with salmon and some sour dough bread really brought up my strength today. Pump was very good! Today is a light cardio day gonna use it to recover a bit better before my run tmrw.

Chest Triceps Delts

10 min incline treadmill warm up

Barbell flat bench
12 (135)
12 (135)
10 (185)
08 (185)
06 (225)

Smith incline bench
10 (185)
09 (185)
07 (185)
06 (225)

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
05 (180)

Pec deck
08 (170) x4

Rope triceps push downs
12 (44) x4

Single arm cable push downs
10 (22) x4

Pin loaded lateral raises
12 (70) x4

Machine ab crunches
20 (135) x2

20 min pw cardio stairs lvl 6

Salmon and sourdough really brought you up today. Very nice incline smith and overall volume perfect, but do add planks next time. @Losiol

and you look amazing in your pictures, actual recomp growth and leaner too.

 

[stevesmi]

you are better off getting wild caught fish locally caught vs. salmon which is likely farm raised and shipped from thousands of miles away

 

[RoidRage69]

Say no to farm raised salmon. Anyone who eats Atlantic Salmon is eating farm raised. It's toxic. Has too much of the wrong omegas.

 

[zedhed]

Definitely you don't want to be eating Frankenfish. spend a bit more on quality or i'm sure you know people who go fishing who can hook you up.

 

[caligirl85]

back is the best part of your physique.

i still think you have room to improve the chest.

 

[Shrine]

Arms look like they got a nice pump.
. Make sure you cheat a little bit and do some drop sets before the pictures lol

 

[Zyglamail]

. Keep the grind going. That's a nice volume on that training.

 

[Arabian]

I like the mix you did on the upper body

. You're getting some good training in !

 

[BookerTNY]

make sure with the bread its unbleached. you don't want to eat that crap and poison yourself.

 

[sambee38]

barbell flat bench and smith incline bench 5 and 4 sets is on point.

nice job getting that done!

 

[Austin316]

try to bring up the sleep you're getting, try to push to more 7 or 8 hours instead of 6 or 7 hours

 

[Mobster]

Gotta love me some salmon

 

[Losiol]

Say no to farm raised salmon. Anyone who eats Atlantic Salmon is eating farm raised. It's toxic. Has too much of the wrong omegas.

Gotta love me some salmon

you are better off getting wild caught fish locally caught vs. salmon which is likely farm raised and shipped from thousands of miles away

I had no idea fellas, very eye opening!

 

[Losiol]

back is the best part of your physique.

i still think you have room to improve the chest.

Thank you everything can always be bigger lol check back in a year

 

[Losiol]

try to bring up the sleep you're getting, try to push to more 7 or 8 hours instead of 6 or 7 hours

I wish it would be that easy body just won’t allow for more sleep hahaha obviously work plays a big part it in too since I work mostly nights