Veteran Log Losiols Road To Pro Card Log

[Losiol]

Damn there's a meal. I just had 150 grams of rice and 150 grams of beef burger.

Sounds delicious, my appetite is going crazy I do have to start watching how much I eat, thankfully it’s all clean foods so they digest super well.

 

[RoySimpson]

Stay grinding bro!

 

[Masonic Bodybuilder]

Nice job on the squats! Big boy weight.

 

[Losiol]

Sleep: 7h
Morning fasted bw: 228.4

Little tired but got it done

Back Biceps

10 min stairs warm up

Barbell bent row
12 (135)
12 (185)
09 (225)
07 (225)
11 (185)

Lat pulldowns
12 (209)
10 (231)
08 (231)
10 (187)

Cable pullovers
12 (55) x4

Nautilus high row
12 (180) x4

Tbar chest supported
12 (135)
10 (135)
08 (135)
08 (135)

Hs low row
12 (270)
12 (270)
08 (270)
08 (270)

Db incline curls
12 (35) drop 10 (25) x4

Ez bar curls
10 (50) x4

Facepulls
12 (60) x4

20 min stairs lvl 6 pw

 

[LevButlerov]

Post workout meal
Rice
7 eggs
Sweet soy sauce

Pre workout meal

420g sticky rice cooked
450g chicken breast
3 eggs

Yum

@Losiol awesome meal
450grams chicken thats the real deal in protein bro!!!

 

[LevButlerov]

Sleep: 9h
Morning fasted bw: 228.6

Just having some fun Stay hard guys!

Chest Triceps Delts

Barbell incline bench
12 (135)
08 (225)
06 (225)
10 (185)
08 (185)

Smith machine incline bench - slow negatives
07 (245)
07 (225)
09 (185)
06 (185)

Nautilus converging chest press
10 (270)
10 (220)
08 (220)
11 (180)

Chest flys - low to high big squeeze
12 (50)
10 (47)
10 (47)
08 (47)

Seated DB shoulder press
08 (70)
08 (60)
07 (60)
06 (60)

DB lateral raises seated x super set standing drop set
12 (25) drop 12 (20) x4

DB front raises
12 (15) x4

Ez bar preacher pump curls
12 (50) x3

Triceps vbar push down
12 (90) x3
10 (70)

20 min stairs pw lvl 7

@Losiol you look really pumped and strong

 

[LevButlerov]

Sleep: 7h
Morning fasted bw: 228.4

Little tired but got it done

Back Biceps

10 min stairs warm up

Barbell bent row
12 (135)
12 (185)
09 (225)
07 (225)
11 (185)

Lat pulldowns
12 (209)
10 (231)
08 (231)
10 (187)

Cable pullovers
12 (55) x4

Nautilus high row
12 (180) x4

Tbar chest supported
12 (135)
10 (135)
08 (135)
08 (135)

Hs low row
12 (270)
12 (270)
08 (270)
08 (270)

Db incline curls
12 (35) drop 10 (25) x4

Ez bar curls
10 (50) x4

Facepulls
12 (60) x4

20 min stairs lvl 6 pw

@Losiol back and bis pumped big time, low rows you did it hard

 

[ballin2504]

You’re killing it big guy

 

[stevesmi]

Nice job man the volume is impressive

 

[Losiol]

Final meal for the day

Probably gonna keep this meal in for some time really easy to eat and digests exceptionally well.

Either tmrw I’ll hit my last arms and shoulders dedicated day or I’ll do my first second leg day aka hammie focused, will decide probably in the morning

420g sticky rice cooked
200g chicken breast
4 eggs

Had some Polish szarlotka my step mom made not sure the macros it’s baked apples with a crust like you have in a cheesecake super yum

 

[RoidRage69]

Final meal for the day

Probably gonna keep this meal in for some time really easy to eat and digests exceptionally well.

Either tmrw I’ll hit my last arms and shoulders dedicated day or I’ll do my first second leg day aka hammie focused, will decide probably in the morning

420g sticky rice cooked
200g chicken breast
4 eggs

Had some Polish szarlotka my step mom made not sure the macros it’s baked apples with a crust like you have in a cheesecake super yum

Yum. Here I am eating 150 grams hamburger, 150 grams white rice, broccoli and mushrooms.

 

[Losiol]

Yum. Here I am eating 150 grams hamburger, 150 grams white rice, broccoli and mushrooms.

I feel your pain lol been there for so long I’d say you get used to it but you don’t hahaha

When your hunger gets real bad start using less calorie dense food that’s large in volume that really helped me since I’m an eater that needs to be full to be satiated

 

[RoidRage69]

I feel your pain lol been there for so long I’d say you get used to it but you don’t hahaha

When your hunger gets real bad start using less calorie dense food that’s large in volume that really helped me since I’m an eater that needs to be full to be satiated

I'm actually full every meal. The semaglutide keeps you full. No hunger pains ever. I damn near vomited trying to finish my broccoli yesterday with my can of dry tuna.

 

[Mobster]

Getting it done when you're tired is what matters.

 

[Losiol]

Sleep: 7h
Morning fasted bw: 227.8

Wasn’t feeling legs lol, but arm day was intense. Crazy pump

Shoulders / Arms

10 min stairs warm up lvl 6

Seated shoulder db press - tempo
12 (55)
07 (70)
08 (70)
07 (70)

Machine reverse shoulder press - tempo
10 (180)
08 (180)
07 (180)
07 (180)

DB seated lateral raises
14 (25) drop standing 12 (20)
12 (25) drop standing 10 (20)
12 (25) drop standing 08 (20)
15 (25) drop standing 10 (20)

DB front raises
12 (15)
15 (15)

Tricep vbar push down
12 (88)
09 (99)
09 (99)
08 (93)
06 (88)

DB incline curls
14 (35) drop 10 (25)
12 (35) drop 10 (25)
08 (35) drop 05 (25)
12 (25)

Ez bar curl standing
12 (50)
07 (50)
12 (50)

20 min pw stairs lvl 6

 

[Tiger Salman Khan]

Sleep: 7h
Morning fasted bw: 227.8

Wasn’t feeling legs lol, but arm day was intense. Crazy pump

Shoulders / Arms

10 min stairs warm up lvl 6

Seated shoulder db press - tempo
12 (55)
07 (70)
08 (70)
07 (70)

Machine reverse shoulder press - tempo
10 (180)
08 (180)
07 (180)
07 (180)

DB seated lateral raises
14 (25) drop standing 12 (20)
12 (25) drop standing 10 (20)
12 (25) drop standing 08 (20)
15 (25) drop standing 10 (20)

DB front raises
12 (15)
15 (15)

Tricep vbar push down
12 (88)
09 (99)
09 (99)
08 (93)
06 (88)

DB incline curls
14 (35) drop 10 (25)
12 (35) drop 10 (25)
08 (35) drop 05 (25)
12 (25)

Ez bar curl standing
12 (50)
07 (50)
12 (50)

20 min pw stairs lvl 6

@Losiol Good updates so far bro......

 

[JasonPriest]

nice job on the bent rows

 

[BodyMonster34]

bro you starting to up your weights I like it

 

[Quadsweep]

nice back and bicep day

 

[Austin316]

good job getting at least 7 hours of sleep