Veteran Log Losiols Road To Pro Card Log

[Quadsweep]

pec deck is one of the best. you can really hammer out some failure reps

 

[BodyMonster34]

bro we got gators in our ranch pond.

they don't eat you unless you mess with they eggs. real thing yo gotta watch for is snakes. you know what a cottonmouth is? those bite you then you in trouble.

 

[JasonPriest]

Good volume on this training. You hitting some nice core training too.

 

[Wootoom]

Finishing out, your workouts hitting your abs is smart.

 

[Vadim Fedorov]

post workout cardio is A+

keep up the good work

 

[2Thick]

Keep getting leaner and leaner.
The more you do, the more your muscles will look bigger.

 

[e2]

Definitely a lot of running but make sure you're shuffling out your shoes quite frequently.

They will get worn out and you could damage your legs and feet.

 

[Ulter]

You should seriously consider doing a 5k competition. They have them quite frequently, you can look up where races are

 

[chesty]

You don't need to sign up to do any of those running competitions.

Just show up and run and see what time you get against other people.

 

[ROIDDERS]

much respect man. you put in the volume and cardio.

 

[ceo]

bros all in with barbell bent rows.

and i like the lat pulldowns

 

[ballin2504]

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

@Losiol that’s a good workout man. Nice job getting some cardio in before and after

 

[Losiol]

Been a busy few days, sorry for not posting. Here are the training sessions I’ve had!

Figured out my new maintenance calories, 3500 is where my weight stays stable. Strength is gradually increasing while maintaining my level of leanness.

Back Biceps

10 min incline treadmill warm up

Pull ups
08
06
06
08

Barbell bent rows
12 (135)
12 (135)
06 (185)
07 (185)
09 (135)

Seated cable rows
08 (187)
07 (187)
04 (187) drop 04 (143)
07 (165)

Lat pull-down - medium mag grip
07 (187)
06 (187)
07 (165)
05 (165)

Tbar chest supported
08 (90)
06 (90)

DB incline curls
12 (30)
10 (30)
07 (30)

Cable single arm curls
08 (100)
10 (90)
10 (90)

5.6 mile run


Chest Triceps Delts

10 min incline treadmill warm up

Barbell bench press
12 (135)
10 (185)
04 (225)
10 (185)
06 (185)

Barbell incline bench
12 (135)
04 (185) drop 04 (135)
06 (135)
07 (135)

Nautilus converging chest press
04 (180) drop 04 (140)
07 (140)
05 (140) drop 05 (90)
10 (90)

Chest flys
10 (43)
10 (37)
10 (37)
08 (37)
08 (33)

Tricep straight bar push downs
14 (77)
10 (71)
10 (71)

Tricep rope push downs
06 (38)
08 (38)

Tricep single arm push downs
07 (16.5)
06 (16.5)

DB lateral raises
10 (30) drop 10 (25) drop 10 (20)

Machine lateral raises
10 (50)
10 (50)

Machine ab crunches
20 (135)
12 (135)
10 (135)

10 min pw cardio stairs lvl 6


Legs

Barbell squats
12 (135)
12 (225)
10 (315)
08 (315)

Belt squats
12 (360)
12 (360)
10 (360)
08 (360)

Seated calve raises
12 (90)

Single leg hamstring curls
08 (40)
10 (40)
08 (40)
08 (40)

Seated leg extensions
12 (220)
10 (220)

 

[Losiol]

Sleep: shit
Morning fasted bw: 218.4

Quick Arm day. No cardio today maybe tmrw morning active rest day run, will see how I feel in the morning!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (90)
11 (140)
07 (180)
07 (180)

Pin loaded machine lateral raises
08 (60)
07 (50)

DB lateral raises
10 (20)
10 (20)

DB seated curls
12 (30)
12 (30)

Single arm cable curls
12 (100)
10 (100)
10 (110)
07 (120)

Tricep straight bar push downs
14 (71)
11 (77)
11 (71)

Single arm cable push downs
10 (11)
10 (16.5)

Rear delt flys
08 (120)
09 (120)

No cardio

 

[Npcclassicphysique champ]

Been a busy few days, sorry for not posting. Here are the training sessions I’ve had!

Figured out my new maintenance calories, 3500 is where my weight stays stable. Strength is gradually increasing while maintaining my level of leanness.

Back Biceps

10 min incline treadmill warm up

Pull ups
08
06
06
08

Barbell bent rows
12 (135)
12 (135)
06 (185)
07 (185)
09 (135)

Seated cable rows
08 (187)
07 (187)
04 (187) drop 04 (143)
07 (165)

Lat pull-down - medium mag grip
07 (187)
06 (187)
07 (165)
05 (165)

Tbar chest supported
08 (90)
06 (90)

DB incline curls
12 (30)
10 (30)
07 (30)

Cable single arm curls
08 (100)
10 (90)
10 (90)

5.6 mile run


Chest Triceps Delts

10 min incline treadmill warm up

Barbell bench press
12 (135)
10 (185)
04 (225)
10 (185)
06 (185)

Barbell incline bench
12 (135)
04 (185) drop 04 (135)
06 (135)
07 (135)

Nautilus converging chest press
04 (180) drop 04 (140)
07 (140)
05 (140) drop 05 (90)
10 (90)

Chest flys
10 (43)
10 (37)
10 (37)
08 (37)
08 (33)

Tricep straight bar push downs
14 (77)
10 (71)
10 (71)

Tricep rope push downs
06 (38)
08 (38)

Tricep single arm push downs
07 (16.5)
06 (16.5)

DB lateral raises
10 (30) drop 10 (25) drop 10 (20)

Machine lateral raises
10 (50)
10 (50)

Machine ab crunches
20 (135)
12 (135)
10 (135)

10 min pw cardio stairs lvl 6


Legs

Barbell squats
12 (135)
12 (225)
10 (315)
08 (315)

Belt squats
12 (360)
12 (360)
10 (360)
08 (360)

Seated calve raises
12 (90)

Single leg hamstring curls
08 (40)
10 (40)
08 (40)
08 (40)

Seated leg extensions
12 (220)
10 (220)

Sleep: shit
Morning fasted bw: 218.4

Quick Arm day. No cardio today maybe tmrw morning active rest day run, will see how I feel in the morning!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (90)
11 (140)
07 (180)
07 (180)

Pin loaded machine lateral raises
08 (60)
07 (50)

DB lateral raises
10 (20)
10 (20)

DB seated curls
12 (30)
12 (30)

Single arm cable curls
12 (100)
10 (100)
10 (110)
07 (120)

Tricep straight bar push downs
14 (71)
11 (77)
11 (71)

Single arm cable push downs
10 (11)
10 (16.5)

Rear delt flys
08 (120)
09 (120)

No cardio

your arms look thick bro @Losiol i noticed you not sleeping and busy
you ok personal life?

 

[25homes]

Nice job

 

[RoidRageWife]

What’s up @Losiol you ok?

 

[LevButlerov]

Sleep: shit
Morning fasted bw: 218.4

Quick Arm day. No cardio today maybe tmrw morning active rest day run, will see how I feel in the morning!

Shoulders Arms

10 min incline treadmill warm up

Seated shoulder press
15 (90)
12 (90)
11 (140)
07 (180)
07 (180)

Pin loaded machine lateral raises
08 (60)
07 (50)

DB lateral raises
10 (20)
10 (20)

DB seated curls
12 (30)
12 (30)

Single arm cable curls
12 (100)
10 (100)
10 (110)
07 (120)

Tricep straight bar push downs
14 (71)
11 (77)
11 (71)

Single arm cable push downs
10 (11)
10 (16.5)

Rear delt flys
08 (120)
09 (120)

No cardio

What’s up @Losiol you ok?

Yes I'm worried too, @Losiol what happened?