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Fasting is perfect are you going to take pics of the cake and food for the EVO family?
@GDDY looking solid bro keep it coming!
Fasting is perfect are you going to take pics of the cake and food for the EVO family?
My to be mother in law got some pics I’ll post! I was too excited to eat to waste any time on pics
. We’re actually going a little non-traditional and not doing cake, but have a mini-dessert and ice cream bar. I also made them box up everybody else’s fillets they didn’t eat and brought them home, so I’ve got a couple meals worth of good steak now! I’ll be in class this morning until 1:30pm, and then getting dinner (bbq) for my dad’s birthday tonight. I’ve got protein shakes, 2 bars, and almonds packed for class. I got 30mins in on the treadmill and 15mins on the elliptical at 5:30 this morning before I had to leave for class. I’ll be back on the fast tomorrow once the family heads back out of town. Also plan to hit full body tomorrow, assuming I’m not able to get in the gym today.
Send the pics waiting on them lolMy to be mother in law got some pics I’ll post! I was too excited to eat to waste any time on pics
I’ll be in class this morning until 1:30pm, and then getting dinner (bbq) for my dad’s birthday tonight. I’ve got protein shakes, 2 bars, and almonds packed for class. I got 30mins in on the treadmill and 15mins on the elliptical at 5:30 this morning before I had to leave for class. I’ll be back on the fast tomorrow once the family heads back out of town. Also plan to hit full body tomorrow, assuming I’m not able to get in the gym today.
Send the pics waiting on them lol
Sorry to keep ya waiting, crazy busy day. Little bit lengthy of a log in the next post, but everything’s there
Monday Log
Today is the start of Week 13, and I’ll just be using what I’ve got until I’m out of Test. Looks to be maybe 2-3ish pins left. Today’s progress pics are attached.
The gym scale weighed me in at 185lbs (with shoes, shorts, t-shirt on) and home scale just over 177lbs with nothing on.
I’ve added some pictures of food porn from our wedding tasting below, it was all fantastic. Very excited about it.
4:30am: Wake up. Water and ACV
8am: First meal - 60g oats, 15g PBFit, half scoop of protein powder. Ratio yogurt and RX Bar.
9:15am: 2.5 scoops protein powder
10:30am: Ratio yogurt and cup of white rice
11:30am: 215g of filet mignon (left over from the tasting, and will eat the rest tomorrow
)
1pm: Last meal -Barbell protein bar
Today’s macros were 1,950 Cals, with 153g of carbs, 51g of fat, and 224g of protein.
2:45-4pm: Hit golf balls
5-6:30pm: Meetings
* 7:30pm: Gym - Chest
I felt like changing it up and going heavy with everything today. For chest, went with 4 sets of everything. The first set was 10-12 reps, and the last three were all 4-6 reps, or until failure if I couldn’t get 4 on the last set.
No cardio today in the gym today… was short on time, so I kept the weight moving and had minimal breaks with core super sets in the mix.
Vert peck deck: 160lbs for 10/190 for 6/200 for 6/200 for 6 with 3 second squeeze
- 200lbs is max on my machine unfortunately
Side dips: 4 sets of 45lbs
Incline bench: 125lbs for 12/165 for 6/195 for 6/225 for 1
Seated calf raises: 4 sets of 100lbs
Cable flys - low to high (weight by each side) 30lbs for 12/45 for 6/60 for 6/60 for 5
Body weight hanging leg raises: 4x10
Single arm cable Tricep extension: 4x12 for 20lbs
Vertical chest press: 125lbs for 12/155 for 6/180 for 6/205 for 4
Crunches: 4x10
Ab rollers: 4x10
Incline machine press (palms facing in towards each other at just outside shoulder width): 132lbs for 12/172 for 6/222 for 6/282 for 4
Dumbell lat raises: 10lb dumbells for 4x10
Laying scissor kicks: 4x25
I Should be at the gym tomorrow much earlier, hopefully before 6. Looking forward to some good treadmill and cardio time there. Pretty happy with the weight I pushed tonight. Haven’t seen some of those numbers in over a year.
Today is the start of Week 13, and I’ll just be using what I’ve got until I’m out of Test. Looks to be maybe 2-3ish pins left. Today’s progress pics are attached.
The gym scale weighed me in at 185lbs (with shoes, shorts, t-shirt on) and home scale just over 177lbs with nothing on.
I’ve added some pictures of food porn from our wedding tasting below, it was all fantastic. Very excited about it.
4:30am: Wake up. Water and ACV
8am: First meal - 60g oats, 15g PBFit, half scoop of protein powder. Ratio yogurt and RX Bar.
9:15am: 2.5 scoops protein powder
10:30am: Ratio yogurt and cup of white rice
11:30am: 215g of filet mignon (left over from the tasting, and will eat the rest tomorrow
) 1pm: Last meal -Barbell protein bar
Today’s macros were 1,950 Cals, with 153g of carbs, 51g of fat, and 224g of protein.
2:45-4pm: Hit golf balls
5-6:30pm: Meetings
* 7:30pm: Gym - Chest
I felt like changing it up and going heavy with everything today. For chest, went with 4 sets of everything. The first set was 10-12 reps, and the last three were all 4-6 reps, or until failure if I couldn’t get 4 on the last set.
No cardio today in the gym today… was short on time, so I kept the weight moving and had minimal breaks with core super sets in the mix.
Vert peck deck: 160lbs for 10/190 for 6/200 for 6/200 for 6 with 3 second squeeze
- 200lbs is max on my machine unfortunately
Side dips: 4 sets of 45lbs
Incline bench: 125lbs for 12/165 for 6/195 for 6/225 for 1
Seated calf raises: 4 sets of 100lbs
Cable flys - low to high (weight by each side) 30lbs for 12/45 for 6/60 for 6/60 for 5
Body weight hanging leg raises: 4x10
Single arm cable Tricep extension: 4x12 for 20lbs
Vertical chest press: 125lbs for 12/155 for 6/180 for 6/205 for 4
Crunches: 4x10
Ab rollers: 4x10
Incline machine press (palms facing in towards each other at just outside shoulder width): 132lbs for 12/172 for 6/222 for 6/282 for 4
Dumbell lat raises: 10lb dumbells for 4x10
Laying scissor kicks: 4x25
I Should be at the gym tomorrow much earlier, hopefully before 6. Looking forward to some good treadmill and cardio time there. Pretty happy with the weight I pushed tonight. Haven’t seen some of those numbers in over a year.
Attachments
Monday Log
Today is the start of Week 13, and I’ll just be using what I’ve got until I’m out of Test. Looks to be maybe 2-3ish pins left. Today’s progress pics are attached.
The gym scale weighed me in at 185lbs (with shoes, shorts, t-shirt on) and home scale just over 177lbs with nothing on.
I’ve added some pictures of food porn from our wedding tasting below, it was all fantastic. Very excited about it.
4:30am: Wake up. Water and ACV
8am: First meal - 60g oats, 15g PBFit, half scoop of protein powder. Ratio yogurt and RX Bar.
9:15am: 2.5 scoops protein powder
10:30am: Ratio yogurt and cup of white rice
11:30am: 215g of filet mignon (left over from the tasting, and will eat the rest tomorrow
1pm: Last meal -Barbell protein bar
Today’s macros were 1,950 Cals, with 153g of carbs, 51g of fat, and 224g of protein.
2:45-4pm: Hit golf balls
5-6:30pm: Meetings
* 7:30pm: Gym - Chest
I felt like changing it up and going heavy with everything today. For chest, went with 4 sets of everything. The first set was 10-12 reps, and the last three were all 4-6 reps, or until failure if I couldn’t get 4 on the last set.
No cardio today in the gym today… was short on time, so I kept the weight moving and had minimal breaks with core super sets in the mix.
Vert peck deck: 160lbs for 10/190 for 6/200 for 6/200 for 6 with 3 second squeeze
- 200lbs is max on my machine unfortunately
Side dips: 4 sets of 45lbs
Incline bench: 125lbs for 12/165 for 6/195 for 6/225 for 1
Seated calf raises: 4 sets of 100lbs
Cable flys - low to high (weight by each side) 30lbs for 12/45 for 6/60 for 6/60 for 5
Body weight hanging leg raises: 4x10
Single arm cable Tricep extension: 4x12 for 20lbs
Vertical chest press: 125lbs for 12/155 for 6/180 for 6/205 for 4
Crunches: 4x10
Ab rollers: 4x10
Incline machine press (palms facing in towards each other at just outside shoulder width): 132lbs for 12/172 for 6/222 for 6/282 for 4
Dumbell lat raises: 10lb dumbells for 4x10
Laying scissor kicks: 4x25
I Should be at the gym tomorrow much earlier, hopefully before 6. Looking forward to some good treadmill and cardio time there. Pretty happy with the weight I pushed tonight. Haven’t seen some of those numbers in over a year.
good pics look amazing bro @GDDY whats place is this so tasty?Food pics from tasting here… a few things were missing, a salad, a couple desert pieces, etc. but all was
i like the training but noticed no plank work?
any cardio work?
I live in the DFW area, and this was at the Fort Worth Club. No cardio yesterday, other than the core work I hit between sets. Was on a tight schedule yesterday. At the gym now though, and just finished up 40 mins on the treadmill. Moving in back workout now. Will have some planks added in too
Tuesday Log
6am: Wake up, water and ACV
9:30am: 65g of oats, half scoop of protein powder, 10g of PBFit. Ratio yogurt cup and barbells protein bar
11:15am: 225g of filet, 2 carb balance tortillas
2pm: 2.5 scoops protein shake with ground chai seeds and ratio yogurt cup
4-5pm: Hit golf balls
I decided to cut carbs lower today and ended up with about 1800 cals total. I’ve been trying to carb cycle whenever I go over or under, and I think it’s been doing good. Certainly feel good and seem to have more energy. Today’s macros were 127g of carbs, 48g of fat, and 215g of protein.
6pm:
* Gym - Back
Started with 40mins in incline treadmill
4x15/8/6/10: Lat pull down - Shoulder width W/MAG grip (120lbs/150/180/135)
3x20: Body weight calve raises
4x12/10/4/10: Isolated smith machine rows (65lbs/75/100/70)
4x10: Hanging leg raises (body weight)
3x10 W/3 sec squeeze: Reverse cable flys (15Kg each side for every set)
3x15: Straight arm cable pull downs (60kg/75/75)
4x10/6/5/10: Seated cable rows (135lbs/165/155/135)
3x15: Preacher curls (Machine combined weight - 56lbs/66/60)
- Finished with below circuit 3x…
Incline treadmill for 3 mins @ top incline and 2 speed
15 push ups
25 jumping jacks
30 second plank
Food’s prepped for tomorrow. Going to try and get that early cardio in, but the past two mornings I’ve slept so hard I slept through my alarms and the fiancé eventually woke me up, just much later than normal.
6am: Wake up, water and ACV
9:30am: 65g of oats, half scoop of protein powder, 10g of PBFit. Ratio yogurt cup and barbells protein bar
11:15am: 225g of filet, 2 carb balance tortillas
2pm: 2.5 scoops protein shake with ground chai seeds and ratio yogurt cup
4-5pm: Hit golf balls
I decided to cut carbs lower today and ended up with about 1800 cals total. I’ve been trying to carb cycle whenever I go over or under, and I think it’s been doing good. Certainly feel good and seem to have more energy. Today’s macros were 127g of carbs, 48g of fat, and 215g of protein.
6pm:
* Gym - Back
Started with 40mins in incline treadmill
4x15/8/6/10: Lat pull down - Shoulder width W/MAG grip (120lbs/150/180/135)
3x20: Body weight calve raises
4x12/10/4/10: Isolated smith machine rows (65lbs/75/100/70)
4x10: Hanging leg raises (body weight)
3x10 W/3 sec squeeze: Reverse cable flys (15Kg each side for every set)
3x15: Straight arm cable pull downs (60kg/75/75)
4x10/6/5/10: Seated cable rows (135lbs/165/155/135)
3x15: Preacher curls (Machine combined weight - 56lbs/66/60)
- Finished with below circuit 3x…
Incline treadmill for 3 mins @ top incline and 2 speed
15 push ups
25 jumping jacks
30 second plank
Food’s prepped for tomorrow. Going to try and get that early cardio in, but the past two mornings I’ve slept so hard I slept through my alarms and the fiancé eventually woke me up, just much later than normal.
Desert scenery?Food pics from tasting here… a few things were missing, a salad, a couple desert pieces, etc. but all was
That food my god looks amazing!Food pics from tasting here… a few things were missing, a salad, a couple desert pieces, etc. but all was
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