Veteran Log Losiols Road To Pro Card Log

[Mobster]

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

Focus shifts as we train

 

[ceo]

Bros. Your volume is always very impressive. Few people can do what you do.

 

[ROIDDERS]

I like your little jogs around the lake and stuff.

The scenery looks really nice.

 

[BookerTNY]

Good updates, man. That is a hell of a leg day.

 

[Arabian]

I like how you stacked your abdominal training on your leg day as well.

That's not something you see very often.

 

[Zyglamail]

Good job man. The seated calf raises are very smart. Those really build up some good volume.

 

[Shrine]

Great job. Doing the lying hamstring curls.

And the belt squats are really good as well.

 

[caligirl85]

You won't go wrong with post-workout cardio. Especially after leg day.

 

[zedhed]

Nice job, man. Very impressive lifting as usual.

You are showing how it's done.

 

[RoySimpson]

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 awesome work bro!

 

[Losiol]

Sleep: 7h
Morning fasted bw: 217.8

Good solid chest day, great pump not much else to report other than as full as a kite on glycogen ahahah

Chest Triceps Delts

08 min incline treadmill warm up

Barbell bench press
12 (135)
12 (135)

09 (185)
04 (226) drop 05 (135)
08 (185)

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
06 (180)

Smith incline bench
08 (185)
07 (185)
08 (185)
05 (225)

Cable flys
12 (33) x4

Tricep straight bar push downs
12 (77) x4

Single arm cable push downs
10 (20) x3

Machine preacher curls
12 (90) x2

Machine delt raises
12 (60) x3

20 min pw cardio stairs lvl 6

 

[Npcclassicphysique champ]

Sleep: 7h
Morning fasted bw: 217.8

Good solid chest day, great pump not much else to report other than as full as a kite on glycogen ahahah

Chest Triceps Delts

08 min incline treadmill warm up

Barbell bench press
12 (135)
12 (135)

09 (185)
04 (226) drop 05 (135)
08 (185)

Nautilus converging chest press
12 (180)
10 (180)
07 (180)
06 (180)

Smith incline bench
08 (185)
07 (185)
08 (185)
05 (225)

Cable flys
12 (33) x4

Tricep straight bar push downs
12 (77) x4

Single arm cable push downs
10 (20) x3

Machine preacher curls
12 (90) x2

Machine delt raises
12 (60) x3

20 min pw cardio stairs lvl 6

@Losiol solid chest, too bad no pump pics bro

 

[Losiol]

Sleep: 7h
Morning fasted bw: 217

Will be ramping cardio back up again in the coming days. Weight seems stable with high calories and less cardio as well. Filling out nicely, not looking to cut down much from here prob just going to maintain for the next few weeks before doing a growth phase.

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
10 (135)
08 (185) drop 05 (135)
06 (185)
10 (135)

Seated cable rows
08 (187) x4

Lat pull-down
08 (165) x4

Cable pull overs
10 (44)
10 (49)

Chest supported t bar row
08 (90) x2

DB Incline curls
10 (30) x3
10 (30)

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

Hs shoulder press
12 (140)
10 (140)

10 min pw cardio stairs lvl 6

 

[Losiol]

Sleep: 7h
Morning fasted bw: 215.6

Taking it easy on the weights and not free weight squating. Body is just really tired, I think it’s that time when you get past the leanness your body is comfortable in… still going to try to shed some fat but will do it more slowly maybe with a 400 cal deficit at most. Il keep playing around with calories to see where I feel best with.

Legs ABS

10 min incline treadmill warm up

Seated leg extensions
11 (260)
08 (260)
07 (260)
07 (260)

Belt squats
14 (270)
12 (360)
10 (450)
07 (450)

Seated calve raises
12 (90)
10 (90)
10 (90)

Single leg, leg press
12 (135) x4
08 (360) - together

Single leg hamstring curl
10 (40) x3

Machine ab crunches
15 (135)
15 (135)
12 (135)

15 min pw cardio stairs lvl 5

 

[LevButlerov]

Sleep: 7h
Morning fasted bw: 217

Will be ramping cardio back up again in the coming days. Weight seems stable with high calories and less cardio as well. Filling out nicely, not looking to cut down much from here prob just going to maintain for the next few weeks before doing a growth phase.

Back Biceps

10 min incline treadmill warm up

Barbell bent rows
10 (135)
08 (185) drop 05 (135)
06 (185)
10 (135)

Seated cable rows
08 (187) x4

Lat pull-down
08 (165) x4

Cable pull overs
10 (44)
10 (49)

Chest supported t bar row
08 (90) x2

DB Incline curls
10 (30) x3
10 (30)

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

Hs shoulder press
12 (140)
10 (140)

10 min pw cardio stairs lvl 6

Sleep: 7h
Morning fasted bw: 215.6

Taking it easy on the weights and not free weight squating. Body is just really tired, I think it’s that time when you get past the leanness your body is comfortable in… still going to try to shed some fat but will do it more slowly maybe with a 400 cal deficit at most. Il keep playing around with calories to see where I feel best with.

Legs ABS

10 min incline treadmill warm up

Seated leg extensions
11 (260)
08 (260)
07 (260)
07 (260)

Belt squats
14 (270)
12 (360)
10 (450)
07 (450)

Seated calve raises
12 (90)
10 (90)
10 (90)

Single leg, leg press
12 (135) x4
08 (360) - together

Single leg hamstring curl
10 (40) x3

Machine ab crunches
15 (135)
15 (135)
12 (135)

15 min pw cardio stairs lvl 5

@Losiol its hard to do free weights when lean, as you get leaner start using machines only. Less chances for injury or problems.

 

[stevesmi]

I always recommend to cycle calories that makes the most sense

 

[Losiol]

@Losiol its hard to do free weights when lean, as you get leaner start using machines only. Less chances for injury or problems.

Yeah that’s kinda where I’m leaning towards, feel way more injury prone now so gotta be careful!

 

[ceo]

Bros. Another nice day with the volume.

 

[Austin316]

We want to see some pictures of the pool again.

And the lakes.

 

[sambee38]

Nothing better than a nice back and bicep routine.

Always nice to get that pump in the back.