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As you get into better shape, you'll notice you play better at golf as well.
Everything in your life will improve even your libido.
Everything in your life will improve even your libido.
lol, I can do that. I have a membership to a place with 8 bays and indoor simulators that’s close to my work, so I usually go there for an hour and a half during the week and hit. Gets blood moving and typically breaks a sweat. Perfect gym warm up.
I wouldn’t say I’m good, especially for as much as I play. I’m working on my game though. This time of year when it’s cold and rainy I usually hit indoors on a trackman. I’m a 14 handicap. I can shoot anywhere from low 80’s to high 90’s depending on the day. I shot an 80 on the course I played on the trackman yesterday. My short game is unbelievably bad and what’s holding me back. I’ll post some scorecards and shot patterns for fun here and there.
Just finished up hitting balls and now headed to hit legs
I currently use a gut detox powder called “Good Morning” that has some Lemon Juice in it as well as ACV. I’ll post a pic of the label with ingredients. It tastes much better than straight ACV and water. Not terrible to toss a little extra in either. I also add lemon to any water when I’m out, I’ve always liked lemons, so that’s easy lol.
Thanks man, it’s nice having the accountability of the Evo fam here to keep me consistent. It is early, but a great kick start to the day. Get it done first thing then I don’t have to worry about anything getting in the way later.
I’m eating in a 4-6 hour window daily now (aim for 4, but sometimes on the weekends being on a looser schedule it turns to 6). I’m definitely going to do a 24 hour fast in the near future. I never have, and I want to challenge myself. When would you recommend to do this? On a training day? Rest day? Doesn’t matter? Would it be fine to do my normal 4 hour window one day and then go straight into a 24 hour fast, and then back to my 4 hour window?
I’m hopping off the treadmill now and finally headed home for the night. Legs were feeling good today. Today’s log post is below.
Wednesday Log
3:30am: Wake up. Water and ACV
3:40am: Fasted cardio. 30 mins incline treadmill
5am: Get to work
11am: 100g chicken, 100g white rice, 100g sweet potatoes. Ratio yogurt cup. Kodiak bear bites graham crackers (not the best, I know, but it fit the macros at least).
1pm (First meal): Double protein shake (100g Almond milk, 60g Protein Powder, 20g PBfit powder)
2pm: Single Protein shake with 15g PBfit
3pm: 15 Almonds
3:30 (Last meal): 75g Oats with 15g protein powder and 15g PBfit powder. Also had 60g Peanut butter
* I was supposed to have a protein bar today too. I thought I had one in my truck but didn’t. So I finished the day about 275 Cals short of 2350.
3:30-6:30: Hit golf balls
7-8pm: Gym - Leg day
* Gym closes at 8pm, so I went straight into squats.
3x15: Squats
4x30: Standing calf raises
5x10: Crunches
3x10-12: Good girl/Bad girl
4x15: Seated leg curls
5x12/10/8/6/4: Leg extension
3x10: Glute thrust
* Finished with 30 mins of incline treadmill.
Today’s workout was pretty fast. Heart rate was high. Workout, excluding treadmill at the end, took about 30 mins. I plan to hit a couple more things for legs either Friday or Sunday.
7:50pm: Leave gym and head home
8:30pm: Meal prep for tomorrow
9:30pm: Set alarm for 3:15am and sleep
Cals/Macros attached, as well as the Good Morning gut detox powder with ACV, lemon, and other that I’m trying out
3:30am: Wake up. Water and ACV
3:40am: Fasted cardio. 30 mins incline treadmill
5am: Get to work
11am: 100g chicken, 100g white rice, 100g sweet potatoes. Ratio yogurt cup. Kodiak bear bites graham crackers (not the best, I know, but it fit the macros at least).
1pm (First meal): Double protein shake (100g Almond milk, 60g Protein Powder, 20g PBfit powder)
2pm: Single Protein shake with 15g PBfit
3pm: 15 Almonds
3:30 (Last meal): 75g Oats with 15g protein powder and 15g PBfit powder. Also had 60g Peanut butter
* I was supposed to have a protein bar today too. I thought I had one in my truck but didn’t. So I finished the day about 275 Cals short of 2350.
3:30-6:30: Hit golf balls
7-8pm: Gym - Leg day
* Gym closes at 8pm, so I went straight into squats.
3x15: Squats
4x30: Standing calf raises
5x10: Crunches
3x10-12: Good girl/Bad girl
4x15: Seated leg curls
5x12/10/8/6/4: Leg extension
3x10: Glute thrust
* Finished with 30 mins of incline treadmill.
Today’s workout was pretty fast. Heart rate was high. Workout, excluding treadmill at the end, took about 30 mins. I plan to hit a couple more things for legs either Friday or Sunday.
7:50pm: Leave gym and head home
8:30pm: Meal prep for tomorrow
9:30pm: Set alarm for 3:15am and sleep
Cals/Macros attached, as well as the Good Morning gut detox powder with ACV, lemon, and other that I’m trying out
Attachments
I get that man. I used to get off work around midnight and go to sleep around 2 am. Now I’m up around 3-3:30am and asleep by 10pm or before. And I usually take at least one day on the weekend to get 8-10 hours of sleep in to reset
Some great progression
Thursday Log
3:15am - Wake up
3:30am - 30 mins incline treadmill
4:45am - Get to work
10:45am (First meal)- Eat chicken, rice, veggies. Also ratio yogurt cup and barbell protein bar
1:30pm (pre-workout meal) - Double scoop protein shake with 20g PBfit powder. Barbell protein bar. 20 almonds.
2pm - Gym
- Arm Day
* Started with 30 mins on incline treadmill
Since I went to the gym early today, I was still pretty bloated from food, so the pump cardio didn’t happen.
4x12: Rope Tricep extensions
4x12: Hammer curls
3x15: Reverse ez-bar Tri extension
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc)
3x10-12: Single arm cable curls with fat grips
3x15: Cross body cable Tri-extension
3x15: Cable hammer curls
3:45pm (Last meal of the day) - 60g chicken breast, 135g sweet potatoes, 50g oats, 10g protein powder, 10g PBfit powder, Oikos pro yogurt cup.
I was 300 Cals short today of my 2350 goal. I packed a solid amount of avocado and a little peanut butter to finish my Cals and get my macros in, but when I went to eat it, it had gone bad. I had my eating window at 5 hours today, and it was actually pretty difficult to get even that amount of food in today. Im already falling short of my cal goals and not having trouble, so I’m thinking of dropping my daily intake down to 2000 for a couple of weeks and seeing how that goes.
I got off work early today, hence how I got my workout in early and log posted early. I’m planning to be in bed by 8pm tonight so I can hopefully catch up on some sleep. One more day till the weekend! Anyone have any special plans for the Super Bowl?
3:15am - Wake up
3:30am - 30 mins incline treadmill
4:45am - Get to work
10:45am (First meal)- Eat chicken, rice, veggies. Also ratio yogurt cup and barbell protein bar
1:30pm (pre-workout meal) - Double scoop protein shake with 20g PBfit powder. Barbell protein bar. 20 almonds.
2pm - Gym
- Arm Day
* Started with 30 mins on incline treadmill
Since I went to the gym early today, I was still pretty bloated from food, so the pump cardio didn’t happen.
4x12: Rope Tricep extensions
4x12: Hammer curls
3x15: Reverse ez-bar Tri extension
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc)
3x10-12: Single arm cable curls with fat grips
3x15: Cross body cable Tri-extension
3x15: Cable hammer curls
3:45pm (Last meal of the day) - 60g chicken breast, 135g sweet potatoes, 50g oats, 10g protein powder, 10g PBfit powder, Oikos pro yogurt cup.
I was 300 Cals short today of my 2350 goal. I packed a solid amount of avocado and a little peanut butter to finish my Cals and get my macros in, but when I went to eat it, it had gone bad. I had my eating window at 5 hours today, and it was actually pretty difficult to get even that amount of food in today. Im already falling short of my cal goals and not having trouble, so I’m thinking of dropping my daily intake down to 2000 for a couple of weeks and seeing how that goes.
I got off work early today, hence how I got my workout in early and log posted early. I’m planning to be in bed by 8pm tonight so I can hopefully catch up on some sleep. One more day till the weekend! Anyone have any special plans for the Super Bowl?
Best you do fasting on rest days easier to manage. @GDDY
Just for inspiration there is an EVO family member @medengines he just completed a long fast over 55 hours
Start reading here:
https://www.evolutionary.org/forums...to-better-health-life-log.102860/post-1688252
and he keeps going for many hours post by post. Interesting to follow and would help you as well.
@GDDY impressive day todayThursday Log
3:15am - Wake up
3:30am - 30 mins incline treadmill
4:45am - Get to work
10:45am (First meal)- Eat chicken, rice, veggies. Also ratio yogurt cup and barbell protein bar
1:30pm (pre-workout meal) - Double scoop protein shake with 20g PBfit powder. Barbell protein bar. 20 almonds.
2pm - Gym
- Arm Day
* Started with 30 mins on incline treadmill
Since I went to the gym early today, I was still pretty bloated from food, so the pump cardio didn’t happen.
4x12: Rope Tricep extensions
4x12: Hammer curls
3x15: Reverse ez-bar Tri extension
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc)
3x10-12: Single arm cable curls with fat grips
3x15: Cross body cable Tri-extension
3x15: Cable hammer curls
3:45pm (Last meal of the day) - 60g chicken breast, 135g sweet potatoes, 50g oats, 10g protein powder, 10g PBfit powder, Oikos pro yogurt cup.
I was 300 Cals short today of my 2350 goal. I packed a solid amount of avocado and a little peanut butter to finish my Cals and get my macros in, but when I went to eat it, it had gone bad. I had my eating window at 5 hours today, and it was actually pretty difficult to get even that amount of food in today. Im already falling short of my cal goals and not having trouble, so I’m thinking of dropping my daily intake down to 2000 for a couple of weeks and seeing how that goes.
I got off work early today, hence how I got my workout in early and log posted early. I’m planning to be in bed by 8pm tonight so I can hopefully catch up on some sleep. One more day till the weekend! Anyone have any special plans for the Super Bowl?
I like your 2x21 on the curls and ez bars also good volume.Dont worry about being short on calories, we start somewhere and move forward.
Super bowl I'm going to have a cheat day lol
@GDDY Looking good bro....keep it up.......Thursday Log
3:15am - Wake up
3:30am - 30 mins incline treadmill
4:45am - Get to work
10:45am (First meal)- Eat chicken, rice, veggies. Also ratio yogurt cup and barbell protein bar
1:30pm (pre-workout meal) - Double scoop protein shake with 20g PBfit powder. Barbell protein bar. 20 almonds.
2pm - Gym
- Arm Day
* Started with 30 mins on incline treadmill
Since I went to the gym early today, I was still pretty bloated from food, so the pump cardio didn’t happen.
4x12: Rope Tricep extensions
4x12: Hammer curls
3x15: Reverse ez-bar Tri extension
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc)
3x10-12: Single arm cable curls with fat grips
3x15: Cross body cable Tri-extension
3x15: Cable hammer curls
3:45pm (Last meal of the day) - 60g chicken breast, 135g sweet potatoes, 50g oats, 10g protein powder, 10g PBfit powder, Oikos pro yogurt cup.
I was 300 Cals short today of my 2350 goal. I packed a solid amount of avocado and a little peanut butter to finish my Cals and get my macros in, but when I went to eat it, it had gone bad. I had my eating window at 5 hours today, and it was actually pretty difficult to get even that amount of food in today. Im already falling short of my cal goals and not having trouble, so I’m thinking of dropping my daily intake down to 2000 for a couple of weeks and seeing how that goes.
I got off work early today, hence how I got my workout in early and log posted early. I’m planning to be in bed by 8pm tonight so I can hopefully catch up on some sleep. One more day till the weekend! Anyone have any special plans for the Super Bowl?
@GDDY looking good bro! Hows the Cardazol treating you?Monday Log
Today is the start of Week 5.
5am - Wake up. Water and ACV
12pm - 100g Chicken and 200g white rice with peppers and mushrooms
12:30 - Ratio yogurt cup and 20 almonds
2pm -Shake (2 scoops protein powder, 30g PBfit powder, Ratio yogurt cup, 15g Honey, 1.5 Cup almond milk)
4pm (Last meal of the day)- 75g Oats, 15g PBfit powder, Half scoop protein powder. Barbell protein bar. 42g Peanut butter
* I was able to get my window down to 4 hours today (12pm-4pm). There wasn’t much issue with headaches, only a little low on energy in the morning, it definitely seems to be getting easier though. We’ll see how bad we’re feeling tomorrow morning.
5:30pm - 2 Cardazol caps and 2 Kre-alkalyn caps (will take 2 more Kre-A post workout)
6pm - 2 Cardazol caps
6pm - Gym - Chest Day
*Started with 20mins of incline treadmill, then went straight into 3 rounds of pump cardio. 30 sec rest between each cycle
- Battle Ropes for 30 secs
- 10 pushups
- 10 crunches
- 20 jumping jacks
*2x12/1x4-6/1x15 (Last set weight starting = second set weight, and drop weight as needed till 15 reps): Vertical Peck Deck
*4x12: Incline on free-weight machine (Neutral grip)
*3x10-12: Cable Fly’s (Low to High)
*3x10-12: Cable Fly’s (High to Low)
- Cable flys were back to back
*4x10: Smith Incline with bands added for resistance. Focused on slow/controlled drop and exploding up.
*4x15: Reverse cable fly’s between Incline and calve raises. (Only did this because it’s one of my favorite exercises. I’ve always loved good traps/shoulders, and this hits the spot for me. Instant pump)
*4x12: Seated Calve Raises
*3xFailure: Vertical chest press (Pushed as many full reps as I could, 8-12 usually, then did partial reps till failure)
*4x10: V-bar tricep push-downs
*4x10-15: Cable Crunches
Great workout today. Cardio is definitely improving. I felt much better at the end of today’s workout than I did a month ago.
9pm - Meal prep for tomorrow. Everything’s ready to go
10pm - Sleep. Alarm’s set for 3am to get that early morning fasted cardio in
Today marks the start of week 5. This morning when I stepped on the scale first thing, it read 174 lbs and 19.4% bf. Tonight, post workout, it read 178.4lbs and 20.4% bf.
Progress pics attached.
It definitely gives me a solid little pump and some energy into my workout. I’ve been taking 2 about 3 minutes before and 2 at the start. I may try going by what the bottle says and see how that does. It does make me sweat like a pig in my workout lol. Have you taken it? And if so how do you take it?
Quick update, I woke up Friday with a nasty bug of some sort. No appetite, lethargic af, felt like I was hit by a bus. This afternoon we’re about 70% better. Appetite is still minimal though. Basically been drinking protein shakes and a few bites of things here and there to try and get some Cals in. Hoping I can be back to 100% tomorrow and get some type of workout in. Thankfully it’s not the flu and just some sh*ty bug. I swear, nothing worse than getting sick in the middle of a cycle.
we all taken cardazol bro
its like a pre cardio staple for us
