Veteran Log Losiols Road To Pro Card Log

[ceo]

Bros. That's a lot of running that you doing. I'm proud of you, that's good.

 

[ROIDDERS]

Best time of year to run when you live in the south is this time of year.

You don't want to do any running during the summer and heat

 

[chesty]

, that's a nice little Lake you should do some boating too.
maybe take the kayak out.

 

[Ulter]

for sure kayak or canoe is good workout.

works your back muscles nicely.

 

[e2]

try and get in more sleep. You definitely don't want to do 5 hours. That's not good enough.

 

[2Thick]

Incline bench. And mixing up the shoulders and the chest is really smart.

 

[Vadim Fedorov]

Nice job, man.

I like the different variations of the workouts that you're doing.

 

[Wootoom]

Finishing things off with some core training and cardio is the way to do it. It will pay off.

 

[Masonic Bodybuilder]

Great chest session brother, must have been a huge pump!

 

[ballin2504]

Sleep: 5h 30m
Morning fasted bw: 216.8

Great workout today! Strength was well rounded and pump was tremendous. Low cardio day today.

Chest Triceps Delts

12 min incline treadmill warm up

Flat Barbell bench
12 (135)
12 (135)
10 (185)
06 (225)
05 (225)
08 (185)

DB incline bench (Single DB weight)
07 (90)
06 (90)
04 (90)
04 (90)

Smith incline bench
08 (185)
04 (225)
06 (185)
06 (185)

Cable flys - high to low
10 (40) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (66)
10 (60)

Single arm cable push downs
10 (22) x3

DB lateral raises
15 (30)
12 (30)
10 (30)
10 (20)
10 (20)

Single arm cable lateral raises
08 (12) x3

Machine lateral raises
10 (60) x2

Machine ab crunches
20 (135)
15 (135)

Hanging leg raises
12

30 min pw cardio stairs lvl 6

I like your training brother. I’ve copied quite a few workouts

 

[Losiol]

Cheat “meal” of the week

BW: 216.2

Train legs, lower weight high volume. Was feeling super tired so didn’t track

No cardio today, I just realized today that I trained 9 days in a row without rest

 

[25homes]

Sleep: 5h 30m
Morning fasted bw: 216.8

Great workout today! Strength was well rounded and pump was tremendous. Low cardio day today.

Chest Triceps Delts

12 min incline treadmill warm up

Flat Barbell bench
12 (135)
12 (135)
10 (185)
06 (225)
05 (225)
08 (185)

DB incline bench (Single DB weight)
07 (90)
06 (90)
04 (90)
04 (90)

Smith incline bench
08 (185)
04 (225)
06 (185)
06 (185)

Cable flys - high to low
10 (40) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (66)
10 (60)

Single arm cable push downs
10 (22) x3

DB lateral raises
15 (30)
12 (30)
10 (30)
10 (20)
10 (20)

Single arm cable lateral raises
08 (12) x3

Machine lateral raises
10 (60) x2

Machine ab crunches
20 (135)
15 (135)

Hanging leg raises
12

30 min pw cardio stairs lvl 6

Nice workout

 

[Losiol]

Sleep: 9h
Morning fasted bw: 219.6

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB bench

14 (60)
12 (60)

07 (100)
07 (100)
07 (100)
07 (100)

Incline smith bench
07 (185) super set with decline push ups
06 (185) super set with decline push ups
06 (185) super set with decline push ups
05 (185)

Chest flys
10 (40) x4

Pec deck
10 (170) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (77)
10 (62)

DB lateral raises
12 (35) x3
12 (20) x3

30 min pw cardio stairs lvl 6
5.6 mile run

 

[LevButlerov]

Cheat “meal” of the week

BW: 216.2

Train legs, lower weight high volume. Was feeling super tired so didn’t track

No cardio today, I just realized today that I trained 9 days in a row without rest

wow good cheat meal. I want to know how many donuts you destroyed? lol

Sleep: 9h
Morning fasted bw: 219.6

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB bench

14 (60)
12 (60)

07 (100)
07 (100)
07 (100)
07 (100)

Incline smith bench
07 (185) super set with decline push ups
06 (185) super set with decline push ups
06 (185) super set with decline push ups
05 (185)

Chest flys
10 (40) x4

Pec deck
10 (170) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (77)
10 (62)

DB lateral raises
12 (35) x3
12 (20) x3

30 min pw cardio stairs lvl 6
5.6 mile run

your legs look amazing real thick quads.

 

[Losiol]

wow good cheat meal. I want to know how many donuts you destroyed? lol

your legs look amazing real thick quads.

I had 14 donuts

 

[LevButlerov]

I had 14 donuts

you're a beast @Losiol true bodybuilder
@RoidRage69 check this Donut level @Noah Wixx

 

[stevesmi]

i take it you had a refeed

 

[RoySimpson]

Sleep: 5h 30m
Morning fasted bw: 216.8

Great workout today! Strength was well rounded and pump was tremendous. Low cardio day today.

Chest Triceps Delts

12 min incline treadmill warm up

Flat Barbell bench
12 (135)
12 (135)
10 (185)
06 (225)
05 (225)
08 (185)

DB incline bench (Single DB weight)
07 (90)
06 (90)
04 (90)
04 (90)

Smith incline bench
08 (185)
04 (225)
06 (185)
06 (185)

Cable flys - high to low
10 (40) x4

Tricep straight bar push downs
14 (77)
12 (77)
12 (66)
10 (60)

Single arm cable push downs
10 (22) x3

DB lateral raises
15 (30)
12 (30)
10 (30)
10 (20)
10 (20)

Single arm cable lateral raises
08 (12) x3

Machine lateral raises
10 (60) x2

Machine ab crunches
20 (135)
15 (135)

Hanging leg raises
12

30 min pw cardio stairs lvl 6

@Losiol solid work here bro!

 

[Austin316]

I haven't had a donut in Forever.
they have way too much sugar!

 

[sambee38]

How do you feel after all that junk food?

Seems like that's a ton of carbs.