Veteran Log Losiols Road To Pro Card Log

[Losiol]

All that running is taking away strength. I know when I added swimming in 6 years ago my strength went down for an entire month before bottoming out.

I figured but I’m not really that mad over it lol I actually feel great rn and still on trt when I blast again I’ll be in a better place to build muscle imo

 

[LevButlerov]

Sleep: 8h
Morning fasted bw: 213.8

I think about two weeks ago or so I predicted I’d be around 212, well it’s almost here! Strength has really taken a dive, doesn’t seem like much muscle loss but who knows

Back Biceps

10 min incline treadmill warm up

BW pull ups
10
09
06
05

Barbell bent rows
10 (135)
12 (135)
05 (185)
11 (135)

Seated cable rows - medium mag grip
08 (187)
07 (187)
07 (165)
06 (165)

Lat pull-down - medium mag grip
07 (165)
11 (165)
08 (165)
07 (185)

Tbar chest supported row
12 (70) x2

Machine preacher curls
11 (80) x3

Machine ab crunches
20 (135)
20 (135)

20 min pw cardio stairs lvl 6
5.4 mile run

I figured but I’m not really that mad over it lol I actually feel great rn and still on trt when I blast again I’ll be in a better place to build muscle imo

@Losiol the 5.4 mile run is big you're going to get even leaner

 

[stevesmi]

make sure when you run you aren't running on sidewalk, concrete is very bad on the joints .. run on grass and cycle your shoes

 

[ceo]

bros , I do a lot of running too, it doesn't take away my strength.

 

[ROIDDERS]

Would love to see some meal pictures.

Been a while since you posted them.

 

[Ulter]

Keep up the good work, man.
We want to see you keep pushing.

 

[e2]

One of the things I like is long distance and slow cardio.

It's a good stress reliever.

 

[2Thick]

Cardio gets a bad rap. Honestly, it's good for you.

 

[Wootoom]

Would that type of scenery? I would definitely love to run as well.

 

[Mobster]

Nice trail pics

 

[chesty]

Wow, that is some good cardio. You are a beast.

 

[Vadim Fedorov]

Man, for a big muscular dude, to run all that distance.

That takes a lot of dedication and commitment.

 

[Losiol]

Sleep: 6h
Morning fasted bw: 214.8

Nothing special just a session to maintain.

Legs / abs

10 min Incline treadmill warm up

Seated leg extensions
14 (110)
14 (180)
12 (200)
12 (260)
10 (260)

Lying hamstring curls
14 (100)
12 (130)
10 (160)
10 (150)

Belt squats
14 (270)
12 (360)
10 (450)
08 (450)

Seated calve raises
12 (95) x4

Walking kettle bell lunges
25 yards (Body weight) x4
25 yards (75) x2

Machine ab crunches
20 (135)
20 (135)

15 min pw cardio stairs lvl 6

 

[Masonic Bodybuilder]

Close to hitting those goals!

 

[LevButlerov]

Sleep: 6h
Morning fasted bw: 214.8

Nothing special just a session to maintain.

Legs / abs

10 min Incline treadmill warm up

Seated leg extensions
14 (110)
14 (180)
12 (200)
12 (260)
10 (260)

Lying hamstring curls
14 (100)
12 (130)
10 (160)
10 (150)

Belt squats
14 (270)
12 (360)
10 (450)
08 (450)

Seated calve raises
12 (95) x4

Walking kettle bell lunges
25 yards (Body weight) x4
25 yards (75) x2

Machine ab crunches
20 (135)
20 (135)

15 min pw cardio stairs lvl 6

@Losiol 214 is a good weight for you, and with squats you really killed legs

 

[ballin2504]

Sleep: 8h
Morning fasted bw: 213.8

I think about two weeks ago or so I predicted I’d be around 212, well it’s almost here! Strength has really taken a dive, doesn’t seem like much muscle loss but who knows

Back Biceps

10 min incline treadmill warm up

BW pull ups
10
09
06
05

Barbell bent rows
10 (135)
12 (135)
05 (185)
11 (135)

Seated cable rows - medium mag grip
08 (187)
07 (187)
07 (165)
06 (165)

Lat pull-down - medium mag grip
07 (165)
11 (165)
08 (165)
07 (185)

Tbar chest supported row
12 (70) x2

Machine preacher curls
11 (80) x3

Machine ab crunches
20 (135)
20 (135)

20 min pw cardio stairs lvl 6
5.4 mile run

Great work big guy

 

[Losiol]

Sleep: 7h
Morning fasted bw: 214.2

What’s going on guys! Hit today chest day with an emphasis on shoulders, feel I have been slacking on them a tad. Today’s pump weirdly was really good, felt all the fibers working!

Eating around 300g carbs now daily while still in a deficit. Food is the same just added rice to my second meal and more tortillas to my dinner.

Energy is a little low after my workouts but we’re still pushing through!

Chest Triceps Delts

10 min incline treadmill warm up

Barbell seated shoulder press
12 (115)
12 (115)
10 (135)
10 (135)

Dumbell seated Arnold press
12 (55) x4
07 (65)

Dumbell lateral raises
12 (25) x3
10 (15) x2

Dumbell bench press
07 (90)
06 (90)
08 (80)

Nautilus converging chest press
07 (180)
05 (180)
08 (140)
08 (140)

Smith machine incline bench
08 (185)
06 (185)
05 (185)

Cable flys - cross over
12 (27)
12 (27)

Triceps straight bar push downs
12 (77)
10 (77)
08 (77)

20 min pw cardio stairs lvl 6

 

[Npcclassicphysique champ]

Sleep: 7h
Morning fasted bw: 214.2

What’s going on guys! Hit today chest day with an emphasis on shoulders, feel I have been slacking on them a tad. Today’s pump weirdly was really good, felt all the fibers working!

Eating around 300g carbs now daily while still in a deficit. Food is the same just added rice to my second meal and more tortillas to my dinner.

Energy is a little low after my workouts but we’re still pushing through!

Chest Triceps Delts

10 min incline treadmill warm up

Barbell seated shoulder press
12 (115)
12 (115)
10 (135)
10 (135)

Dumbell seated Arnold press
12 (55) x4
07 (65)

Dumbell lateral raises
12 (25) x3
10 (15) x2

Dumbell bench press
07 (90)
06 (90)
08 (80)

Nautilus converging chest press
07 (180)
05 (180)
08 (140)
08 (140)

Smith machine incline bench
08 (185)
06 (185)
05 (185)

Cable flys - cross over
12 (27)
12 (27)

Triceps straight bar push downs
12 (77)
10 (77)
08 (77)

20 min pw cardio stairs lvl 6

@Losiol chest day and shoulders i noticed you really pushing back the volume bro thats hot

 

[stevesmi]

Good to see you're getting in at least 7 hours of sleep with that volume

 

[Noah Wixx]

I will stick with walking or climbing stairs not much of a runner these days.