Veteran Log Losiols Road To Pro Card Log

[Mobster]

Nice work on the seated press

 

[Losiol]

Sunday active rest day!

3.1 mile quick run

 

[Wootoom]

We are going to have to rename you Forrest Gump.

You are always running and running and running.

 

[Vadim Fedorov]

You should apply to run some 5k. Would be good to see how You compete against others.

 

[2Thick]

Very nice progress. You seem to be getting leaner and leaner as you go.

 

[e2]

The food looks really good.

Seeing some good quality protein in their

 

[Ulter]

the lakes are the best to run along very relaxing for sure.

 

[chesty]

You should do some swimming as well.

Mix that up with the running, that would be nice endurance

 

[ROIDDERS]

Nice job. 3 mile run is no joke. And you have the beautiful scenery as well.

 

[ceo]

bros. I would love to pump a nice run as well but I'm too big. i can't run far lol

 

[Losiol]

You should do some swimming as well.

Mix that up with the running, that would be nice endurance

I would but all the lakes around me are filled with Gators

 

[Losiol]

bros. I would love to pump a nice run as well but I'm too big. i can't run far lol

You can bro, I was running at 240lbs mind over matter my friend !

 

[RoySimpson]

Sleep: 7h
Morning fasted bw: 222.4

Hit an awesome arm day today! Really filling up nicely. Going to be eating as much as I can but try to maintain my current weight will be adjusting by what the scale will tell me!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (140)
10 (140)
07 (180)
06 (180)

Machine preacher curls
12 (90)
07 (90)
05 (90) drop 06 (45)
05 (70)
05 (70)

Seated DB incline curls
06 (35) drop 06 (25)
04 (35) drop 04 (25)
10 (25)

DB lateral raises
08 (35) drop 08 (25)
10 (25)
12 (25)

Straight bar push down
14 (71)
12 (71)
10 (66)

Single arm cable push downs
08 (16.5)
08 (16.5)

Machine delt raises
08 (60)
08 (50)

Single arm cable curls
15 (90)
10 (90)
10 (90)
12 (90)

Rear delt flys
15 (100)
10 (120)

5.6 mile run

@Losiol pics are looking amazing bro!

 

[Losiol]

Sleep: 6h 30m
Morning fasted bw: 220.4

Good solid training day! Nasty pump will start increasing my strength to see how quickly I can regain it while not gaining any more scale weight.

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB Bench
15 (60)
12 (60)

08 (100)
05 (110)
05 (110)
06 (100)

Smith machine incline bench
04 (225) drop 06 (135)
06 (185)
05 (185) drop 05 (135)
05 (185)

Nautilus converging chest press
06 (180)
05 (180)
06 (140)
06 (140)

Pec deck
08 (150)
06 (150)
07 (130)

Tricep straight bar push downs
12 (77)
10 (71)
10 (66)

Single arm push downs
06 (16.5)

DB lateral raises
15 (25)
12 (25) drop 08 (20)
10 (25) drop 07 (20)

Machine ab crunches
20 (135)
15 (135)
12 (135)

20 min pw cardio stairs lvl 6

 

[ballin2504]

Sleep: 7h
Morning fasted bw: 222.4

Hit an awesome arm day today! Really filling up nicely. Going to be eating as much as I can but try to maintain my current weight will be adjusting by what the scale will tell me!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (140)
10 (140)
07 (180)
06 (180)

Machine preacher curls
12 (90)
07 (90)
05 (90) drop 06 (45)
05 (70)
05 (70)

Seated DB incline curls
06 (35) drop 06 (25)
04 (35) drop 04 (25)
10 (25)

DB lateral raises
08 (35) drop 08 (25)
10 (25)
12 (25)

Straight bar push down
14 (71)
12 (71)
10 (66)

Single arm cable push downs
08 (16.5)
08 (16.5)

Machine delt raises
08 (60)
08 (50)

Single arm cable curls
15 (90)
10 (90)
10 (90)
12 (90)

Rear delt flys
15 (100)
10 (120)

5.6 mile run

5.6 mile run. That’s awesome!

 

[Npcclassicphysique champ]

Sleep: 6h 30m
Morning fasted bw: 220.4

Good solid training day! Nasty pump will start increasing my strength to see how quickly I can regain it while not gaining any more scale weight.

Chest Triceps Delts

10 min incline treadmill warm up

Flat DB Bench
15 (60)
12 (60)

08 (100)
05 (110)
05 (110)
06 (100)

Smith machine incline bench
04 (225) drop 06 (135)
06 (185)
05 (185) drop 05 (135)
05 (185)

Nautilus converging chest press
06 (180)
05 (180)
06 (140)
06 (140)

Pec deck
08 (150)
06 (150)
07 (130)

Tricep straight bar push downs
12 (77)
10 (71)
10 (66)

Single arm push downs
06 (16.5)

DB lateral raises
15 (25)
12 (25) drop 08 (20)
10 (25) drop 07 (20)

Machine ab crunches
20 (135)
15 (135)
12 (135)

20 min pw cardio stairs lvl 6

super thick level on the pec deck bro love this
@Losiol

 

[Losiol]

Sleep: 8h
Morning fasted bw: 218

Back Biceps

08 incline treadmill warm up

Pull ups
06
06

Barbell bent rows
09 (135)
11 (135)
06 (185)
05 (185) drop 05 (135)

Seated cable rows - narrow neutral grip
07 (187)
07 (187) + partials
04 (187) drop 04 (143)
05 (165)

Lat pull-down - Medium mag grip
08 (175)
07 (175)
06 (165)
07 (185)

Chest supported Tbar row
05 (115)
07 (90)
06 (90)

Machine preacher curls
08 (90) x3

DB incline curls
08 (30)
08 (30)

Single arm cable curls
07 (90)
08 (90)
10 (90)

Machine ab crunches
20 (135)
12 (135)
12 (135)

20 min pw cardio stairs lvl 6

 

[Npcclassicphysique champ]

Sleep: 8h
Morning fasted bw: 218

Back Biceps

08 incline treadmill warm up

Pull ups
06
06

Barbell bent rows
09 (135)
11 (135)
06 (185)
05 (185) drop 05 (135)

Seated cable rows - narrow neutral grip
07 (187)
07 (187) + partials
04 (187) drop 04 (143)
05 (165)

Lat pull-down - Medium mag grip
08 (175)
07 (175)
06 (165)
07 (185)

Chest supported Tbar row
05 (115)
07 (90)
06 (90)

Machine preacher curls
08 (90) x3

DB incline curls
08 (30)
08 (30)

Single arm cable curls
07 (90)
08 (90)
10 (90)

Machine ab crunches
20 (135)
12 (135)
12 (135)

20 min pw cardio stairs lvl 6

back biceps all fasted bro? @Losiol lets pump up more pull ups at least 4 sets

 

[stevesmi]

Oh I like to start my back day with pull-ups as well

 

[Mobster]

Sleep: 8h
Morning fasted bw: 218

Back Biceps

08 incline treadmill warm up

Pull ups
06
06

Barbell bent rows
09 (135)
11 (135)
06 (185)
05 (185) drop 05 (135)

Seated cable rows - narrow neutral grip
07 (187)
07 (187) + partials
04 (187) drop 04 (143)
05 (165)

Lat pull-down - Medium mag grip
08 (175)
07 (175)
06 (165)
07 (185)

Chest supported Tbar row
05 (115)
07 (90)
06 (90)

Machine preacher curls
08 (90) x3

DB incline curls
08 (30)
08 (30)

Single arm cable curls
07 (90)
08 (90)
10 (90)

Machine ab crunches
20 (135)
12 (135)
12 (135)

20 min pw cardio stairs lvl 6

Don't look at my back numbers lol Yours ARE decent though