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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.
Stay grinding bro!
Nice job on the squats! Big boy weight.
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
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
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Post workout meal
Rice
7 eggs
Sweet soy sauce
@Losiol awesome mealPre workout meal
420g sticky rice cooked
450g chicken breast
3 eggs
Yum
450grams chicken thats the real deal in protein bro!!!
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@Losiol you look really pumped and strongSleep: 9h
Morning fasted bw: 228.6
Just having some fun
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
LevButlerov
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@Losiol back and bis pumped big time, low rows you did it hardSleep: 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
You’re killing it big guy
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
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
Attachments
Yum. Here I am eating 150 grams hamburger, 150 grams white rice, broccoli and mushrooms.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
I feel your pain lol been there for so longYum. Here I am eating 150 grams hamburger, 150 grams white rice, broccoli and mushrooms.
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.I feel your pain lol been there for so long
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
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
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......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
nice job on the bent rows
bro you starting to up your weights I like it
let's see if you can keep rolling into August
Honestly cardio became such a staple in my training, the benefits totally out weigh any other reason not to do cardio
Bro blistering skin pump today
)
Kinda sinned today hahaha just got back from a bday party and after a year of being sober I drank like 8 beers
oops
NAC does wonders for hangovers. Steamed spinach with salt also helps.
Thankfully chugged a ton of water and already two meals in so it passed quite fast. I’m stuck at work so wouldn’t have access to those here unfortunately
Good jobSleep: 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
Great training brother
@Losiol i hope you didnt drink too much with trenbolone man
I’ve stopped tren almost 3 weeks ago no worries there
it was only about 8 beers nothing to crazy
8 beers nothing crazy lolI’ve stopped tren almost 3 weeks ago no worries there
you beasting
Getting good sleep is hard for me aswell!
Sleep: 7h
Morning fasted bw: 228.2
Heavy chest day, crazy pump as well. Feeling a little elbow tweak hopefully it’ll pass in a few days.
Chest Triceps Delts
20 min stairs pre workout lvl 6
Flat DB bench
09 (120)
08 (120)
06 (120)
07 (110)
08 (100)
Smith incline bench - slow negatives
10 (245)
10 (225)
08 (225)
08 (225)
Nautilus converging chest press
11 (270)
12 (230)
08 (230)
11 (180)
Chest cable flys - high to low
12 (47)
10 (47)
08 (47)
DB seated lateral raises
15 (25) drop 12 (20) x front raises 12 (15) x4
Triceps push downs vbar
12 (88)
11 (96)
06 (115)
Barbell seated shoulder press
08 (135)
06 (135)
15 min pw stairs lvl 7
Morning fasted bw: 228.2
Heavy chest day, crazy pump as well. Feeling a little elbow tweak hopefully it’ll pass in a few days.
Chest Triceps Delts
20 min stairs pre workout lvl 6
Flat DB bench
09 (120)
08 (120)
06 (120)
07 (110)
08 (100)
Smith incline bench - slow negatives
10 (245)
10 (225)
08 (225)
08 (225)
Nautilus converging chest press
11 (270)
12 (230)
08 (230)
11 (180)
Chest cable flys - high to low
12 (47)
10 (47)
08 (47)
DB seated lateral raises
15 (25) drop 12 (20) x front raises 12 (15) x4
Triceps push downs vbar
12 (88)
11 (96)
06 (115)
Barbell seated shoulder press
08 (135)
06 (135)
15 min pw stairs lvl 7
Attachments
@Losiol Amazing pic dude........
Awesome workout dude. Isn't it fun watching those weights increase each week?
It’s probably the best feeling any gym enthusiast can get hahaha
Its my drug of choice. I love training heavy. Its even better watching my wife bust out some big boy weights.It’s probably the best feeling any gym enthusiast can get hahaha
I’d love to have a lady that’s also so into the gym as I am, you sir are very lucky
The best thing is she is a great training partner. She knows how and when to push me through the next level in a heavier set.I’d love to have a lady that’s also so into the gym as I am, you sir are very lucky
How are you feeling btw? You eating around 4000 cals right? How's your blood pressure? You ever think about donating whole blood?
I probably feel best I have felt in a long time! Blood pressure is super low body has adjusted well to my new weight. I did think about donating blood always a good idea but just haven’t gotten around to doing it yet…
Thank you my brother
making sure this offseason every session is a growth one!!
Morning guys!
Snagged a cold somewhere
but still gonna hit a session this evening. Ate more than 5000 cals yesterday and dropped weight quite heavily either it’s from the cold or my calorie expenditure is really high…
Back day later this evening hopefully my strength will be high trynna push some heavy weights godamn it
Sleep: 6h
Morning fasted bw: 226.8
Snagged a cold somewhere
but still gonna hit a session this evening. Ate more than 5000 cals yesterday and dropped weight quite heavily either it’s from the cold or my calorie expenditure is really high… Back day later this evening hopefully my strength will be high
trynna push some heavy weights godamn it Sleep: 6h
Morning fasted bw: 226.8
My best workouts always happen when I am sick.Morning guys!
Snagged a cold somewhere
Back day later this evening hopefully my strength will be high
Sleep: 6h
Morning fasted bw: 226.8
Just make sure you take plenty of electrolytes and water.Mine too lmao just getting there is the hard part
I got about 7 hours to chug as much as I can
Just be careful too much water will water down your electrical connections to your heart causing your heart to stop beating.
Think of it as a battery. If you only had water inside the battery it wouldn't work properly. The electrolytes help carry the electrical stimulus to your heartbeat.
Think of it as a battery. If you only had water inside the battery it wouldn't work properly. The electrolytes help carry the electrical stimulus to your heartbeat.
I’ll pace myself then lol thanks!
Vanilla?My once a week tradition
1 quart down the hatch pre workout
I remember eating a whole quart of Haagen-Dazs every night. That was when I was bulking for powerlifting. LOL. 2000 cals in one sitting.My once a week tradition
1 quart down the hatch pre workout
Of course!
Sounds like a dream
I'm going to eat a pint of my homemade stuff tonight. I'm pretty far behind on cals today. I will be at about 850 cals after my next meal in a half hour. Can only stomach about 400 per meal right now. That semaglutide sure makes you full.Sounds like a dream
I’m gonna use semiglutide when I’ll do my contest prep to get that ultimate shredded physique for the stage, my appetite just gets the better of my sometimes
Sleep: 6h
Morning fasted bw: 226.8
Back Biceps
Todays sessions was quite limited due to my cold and cherry on top I had a 200lbs cart at work smash into my hand lol, could have been better if it was on my leg day lmao but oh well we work around shit. Back was destroyed either way
Today I focused on holding the reps at the highest peak of contraction for a few seconds before releasing on a slow negative
Even due to todays circumstances I’m seeing some pretty knarly strength increases, I’ve been getting a few compliments lately which is rare IRL which is a nice pick me up for holding onto the grind, doesn’t happen to us males that often lol
Thanks for reading
stay strong!
Barbell bent row
12 (235)
12 (185)
08 (225)
06 (225)
11 (185)
Lat pull-down
12 (231)
10 (231)
08(209)
11 (187)
Cable rope pullover - super setter with lat pull downs
12 (55)x4
Nautilus low row neutral grip
12 (180)
11 (230)
10 (180)
08 (180)
Tbar chest supported row
11 (160)
08 (160)
08 (115)
Hs low row - under hand grip
12 (270)
11 (270)
11 (270)
Db incline curls
15 (35) drop 12 (25) x3
Machine preacher curls
12 (90) x3
No cardio
Morning fasted bw: 226.8
Back Biceps
Todays sessions was quite limited due to my cold and cherry on top I had a 200lbs cart at work smash into my hand lol, could have been better if it was on my leg day lmao but oh well we work around shit. Back was destroyed either way
Today I focused on holding the reps at the highest peak of contraction for a few seconds before releasing on a slow negative
Even due to todays circumstances I’m seeing some pretty knarly strength increases, I’ve been getting a few compliments lately which is rare IRL which is a nice pick me up for holding onto the grind, doesn’t happen to us males that often lol
Thanks for reading
stay strong! Barbell bent row
12 (235)
12 (185)
08 (225)
06 (225)
11 (185)
Lat pull-down
12 (231)
10 (231)
08(209)
11 (187)
Cable rope pullover - super setter with lat pull downs
12 (55)x4
Nautilus low row neutral grip
12 (180)
11 (230)
10 (180)
08 (180)
Tbar chest supported row
11 (160)
08 (160)
08 (115)
Hs low row - under hand grip
12 (270)
11 (270)
11 (270)
Db incline curls
15 (35) drop 12 (25) x3
Machine preacher curls
12 (90) x3
No cardio
@Losiol might work, but seems you had no issues with food control, you're super lean broI’m gonna use semiglutide when I’ll do my contest prep to get that ultimate shredded physique for the stage, my appetite just gets the better of my sometimes
Nicely done!Sleep: 6h
Morning fasted bw: 226.8
Back Biceps
Todays sessions was quite limited due to my cold and cherry on top I had a 200lbs cart at work smash into my hand lol, could have been better if it was on my leg day lmao but oh well we work around shit. Back was destroyed either way
Today I focused on holding the reps at the highest peak of contraction for a few seconds before releasing on a slow negative
Even due to todays circumstances I’m seeing some pretty knarly strength increases, I’ve been getting a few compliments lately which is rare IRL which is a nice pick me up for holding onto the grind, doesn’t happen to us males that often lol
Thanks for reading
Barbell bent row
12 (235)
12 (185)
08 (225)
06 (225)
11 (185)
Lat pull-down
12 (231)
10 (231)
08(209)
11 (187)
Cable rope pullover - super setter with lat pull downs
12 (55)x4
Nautilus low row neutral grip
12 (180)
11 (230)
10 (180)
08 (180)
Tbar chest supported row
11 (160)
08 (160)
08 (115)
Hs low row - under hand grip
12 (270)
11 (270)
11 (270)
Db incline curls
15 (35) drop 12 (25) x3
Machine preacher curls
12 (90) x3
No cardio
How long do your workouts usually take?
@Losiol this is a good day today but no cardioSleep: 6h
Morning fasted bw: 226.8
Back Biceps
Todays sessions was quite limited due to my cold and cherry on top I had a 200lbs cart at work smash into my hand lol, could have been better if it was on my leg day lmao but oh well we work around shit. Back was destroyed either way
Today I focused on holding the reps at the highest peak of contraction for a few seconds before releasing on a slow negative
Even due to todays circumstances I’m seeing some pretty knarly strength increases, I’ve been getting a few compliments lately which is rare IRL which is a nice pick me up for holding onto the grind, doesn’t happen to us males that often lol
Thanks for reading
Barbell bent row
12 (235)
12 (185)
08 (225)
06 (225)
11 (185)
Lat pull-down
12 (231)
10 (231)
08(209)
11 (187)
Cable rope pullover - super setter with lat pull downs
12 (55)x4
Nautilus low row neutral grip
12 (180)
11 (230)
10 (180)
08 (180)
Tbar chest supported row
11 (160)
08 (160)
08 (115)
Hs low row - under hand grip
12 (270)
11 (270)
11 (270)
Db incline curls
15 (35) drop 12 (25) x3
Machine preacher curls
12 (90) x3
No cardio
everything else on point , the incline curls you must be pumped up
Maybe it seemed like it but towards the end of my cut I was just thinking of food every second of the day hahaha@Losiol might work, but seems you had no issues with food control, you're super lean bro
Thanks brother! Around 1.5 hours In total time not including cardio. Actual work time during sets is about 40 min.
Attachments
I was pumped like a mad man hahaha, I already did around 20k steps at work today so atleast the steps were in!@Losiol this is a good day today but no cardio
Incline curls were such a game changer to my bicep growth it’s unreal highly recommend anyone that finds there arms to grow slower!
Your post workout meal is bigger than all the food I've eaten all day.
Lmao so sorry broYour post workout meal is bigger than all the food I've eaten all day.
but abs are well worth it 
get after it!!
Sleep: 6h
Morning fasted bw: 225.4
Well after over a year without catching any sickness a cold has defeated me this morning. Had to skip todays workout to get in some rest before I get to work
feel like complete garbage, appetite is dead and body just aches…
Idk how my weight is still dropping, but I’ll up the cals so it hopefully stabilizes.
Stay strong!
Morning fasted bw: 225.4
Well after over a year without catching any sickness a cold has defeated me this morning. Had to skip todays workout to get in some rest before I get to work
feel like complete garbage, appetite is dead and body just aches… Idk how my weight is still dropping, but I’ll up the cals so it hopefully stabilizes.
Stay strong!
doesn't look like the injury affected your training keep it up
damn man you're workouts are definitely sick
Bro I like it 2 hours of training that's a real man type of training right there
Thankfully it’s just swollen slightly, if the injury caused me no gym time than I would have filled for workers comp lmao
You probably got covid. You should get tested for it.Ladies n gents still sick as a dog, fml
Not working today so gonna try to rest up and hydrate enough so I can atleast hit a quick chest pump in the evening…
F***** I hope not lol
It's going around all over. Take care of yourself.
Thank you brother, So i was too lazy to get checked out by the doc rather just lay in bed and wait it out but my buddy wen't to the doc and they told him its influenza so hopefully another day or so and itll pass.
Your food is always on point
Thank you brother, clean eating is a game changer to the amount of gains and performance you can achieve. Never go back unless it’s a cheat meal heheh
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