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Food is looking good man. Nice to hear you have even tightened diet up a bit.
@Krazyhoss meals on the money boom
EVO podcast is what I listen to on cardio too
are you going to throw up updated pics face blurred bro?
Just finished today's workout.
Deadlift 270lbs 3x5
Overhead press 140 x 6, 6, 6, 5, 3
Pullups x 10, 7, 5, 5
Leg press 215 x 12, 10, 10 (add weight)
Dips +75lbs x 10, 8, 8, 4
Inc. Dumbell bench 55 x 14, 13, 12 (add weight)
Dumbell curl (single dumbell holding palm up) 17,5 x 25, 12, 12 (add weight)
I think I'm gonna split my workouts up. I'm pushing pretty hard, and by the time I get halfway through I find it hard to stay motivated to keep pushing with the same intensity.
Deadlift 270lbs 3x5
Overhead press 140 x 6, 6, 6, 5, 3
Pullups x 10, 7, 5, 5
Leg press 215 x 12, 10, 10 (add weight)
Dips +75lbs x 10, 8, 8, 4
Inc. Dumbell bench 55 x 14, 13, 12 (add weight)
Dumbell curl (single dumbell holding palm up) 17,5 x 25, 12, 12 (add weight)
I think I'm gonna split my workouts up. I'm pushing pretty hard, and by the time I get halfway through I find it hard to stay motivated to keep pushing with the same intensity.
Glad to see you’re back
@Krazyhoss you're pushing we can see it, stay motivated we want you to recomp well
you can add more cardio?
meals look clean
I've been on the treadmill for an hour 4 days a week.
if you trying to refeed dont eat junk at your size bro I know its tempting, but better stick to straight oatmeal and lean protein NO fats
like high carbs high protein no fats, so junk food is out
your goal is to refeed muscles not spill over and increase fat cells @Krazyhoss
Perfect, thanks. And just in time. I haven't eaten it yet!
I only had the protein shake.@Krazyhoss EVO family here for you right on time bro
perfect bro @Krazyhoss start eating then but a bit cleaner
Yesh, man, I gotta eat real food. Chicken breast, rice, and broccoli is good but I can't live on it.
Agreed. Why are you training your whole body in one go?
A
average918
Guest
Good to see your back and logging again bro, good job on the deadlifts they are a solid exercise 
bro good variety to your exercises I like it
keep up the good work and keep grinding
keep the updates coming and keep grinding
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Was trying to free up days in the gym to make myself more available to help my crew if needed.
I had a back injury, so I've had to slowly and carefully build up. But I AM proud of my weighted dips. 75lbs added to my 215 body weight. Everyone else in the gym is on the assisted dip machine. Every time I do them somebody has to come up and say something.Good to see your back and logging again bro, good job on the deadlifts they are a solid exercise
I'm going to attempt an extended fast. The goal is 36 hours. We'll see. I've been wanting to attempt it, but the timing just seems right. Finished my last meal at 8:30 last night. Did fasted cardio today. Have graduation stuff tonight. I don't wanna eat fast food, or worse case, concession food. So I'll just fast. Refeed Friday evening/Saturday, and start my restructured workout program sun-day.
Food looking good man. I like breaking a fast with eggs.
@Krazyhoss 36 hour fast thats perfect lets try it bro, try doing it and lets see you do weight before after
18 hour fast is great
@Krazyhoss 26 hours is a good start, many cant even go 2-3 hours no food bro
so you did wellwe need to try it like this, cardio empty stomach fasted, 36 hour fast and cardio 1 hour to finish, will really lean you out faster
that's a good start man
next time just think about ghrelin and how it fucks with you. if you just wait 20 minutes the hunger will go away. also i suggest some mineral water with a pinch of salt. that helps a lot
bro 26 hours not bad at all
next time try breaking that number
next time try breaking that number
very impressive job
you'll keep improving and getting better at fasting as you go
you'll keep improving and getting better at fasting as you go
nice job man you did great
your body appreciates what you did for it
your body appreciates what you did for it
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Easy. When I sleep lol@Krazyhoss 26 hours is a good start, many cant even go 2-3 hours no food bro
we need to try it like this, cardio empty stomach fasted, 36 hour fast and cardio 1 hour to finish, will really lean you out faster
A
average918
Guest
Bro 26 hours is still solid, you will get better over time as your body gets used to fasting
@Krazyhoss 26 hours is also a good number bro.....you will be able to go further for sure.......
Been busy with family and haven't logged much, but for the most part I'm keeping my diet clean. Untill last night. We had pizza, beers, wine, cake, etc.
I just finished my workout today (fasted). I hit three progression standards out of four exercises, and almost hit it on my pullups. But to be fair, I haven't done shrugs in a while, so I just started somewhere. Here's my numbers:
Squat 230 x 10, 9, 6 (235 next)
Pullups x 10, 8, 5, 5
RDL 215 x 12, 10, 5 (220 next)
Shrugs 90 x 10, 10, 10 (95 next)
Back muscles are really tight today. I stretched in warmup, between sets, and when finished. Planning a hot shower, then some ice.
I just finished my workout today (fasted). I hit three progression standards out of four exercises, and almost hit it on my pullups. But to be fair, I haven't done shrugs in a while, so I just started somewhere. Here's my numbers:
Squat 230 x 10, 9, 6 (235 next)
Pullups x 10, 8, 5, 5
RDL 215 x 12, 10, 5 (220 next)
Shrugs 90 x 10, 10, 10 (95 next)
Back muscles are really tight today. I stretched in warmup, between sets, and when finished. Planning a hot shower, then some ice.
LevButlerov
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@Krazyhoss you gained a lb of weight? well I think having pizza and cake would impact that
since you're accountable now, you're likely gaining mass and losing bodyfat
whats your fasted 72 to 72 hours weight?
On my next extended fast I'll have to weigh before and after.@Krazyhoss you gained a lb of weight? well I think having pizza and cake would impact that
since you're accountable now, you're likely gaining mass and losing bodyfat
whats your fasted 72 to 72 hours weight?
LevButlerov
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Head Moderator
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UGL OZ VIP
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@Krazyhoss great, update us more hows the training
Family's gone home, time to update my log.
Yesterday- 18 hour fast. Yesterday's workout:
Bench press 215 x 10, 8, 7 (220 next)
Dumbbell overhead press 65 x 8, 6, 5, 4, 4. Seemed weaker than last week.
Tricep ext. 72.5 x 10, 10, 10 (77.5 next)
Lateral raise 30 x 8, 6, 5, 5, 4
Broke fast with fried chicken breast (homemade), baked potato, and pinto beans.
Today's workout:
1 hour treadmill (fasted). Broke 16 hour fast with 2 turkey sausage, egg, and cheese sandwiches on whole wheat buns. Three hours later had fruit salad and a protein shake with a scoop of creatine.
Yesterday- 18 hour fast. Yesterday's workout:
Bench press 215 x 10, 8, 7 (220 next)
Dumbbell overhead press 65 x 8, 6, 5, 4, 4. Seemed weaker than last week.
Tricep ext. 72.5 x 10, 10, 10 (77.5 next)
Lateral raise 30 x 8, 6, 5, 5, 4
Broke fast with fried chicken breast (homemade), baked potato, and pinto beans.
Today's workout:
1 hour treadmill (fasted). Broke 16 hour fast with 2 turkey sausage, egg, and cheese sandwiches on whole wheat buns. Three hours later had fruit salad and a protein shake with a scoop of creatine.
@Krazyhoss since you're fasting, dont break fast with carbs, try to stay more ketogenic when you break the fast
cut the potato, cut the bread, try to get carbs lower under 100 man
training looks good with 1 hour cardio PERFECT
Don't we want to restore glycogen?@Krazyhoss since you're fasting, dont break fast with carbs, try to stay more ketogenic when you break the fast
cut the potato, cut the bread, try to get carbs lower under 100 man
training looks good with 1 hour cardio PERFECT
@Krazyhoss depends on your bodyfat level and goals man
you want to lean out so we need less carbs and more cardio
very nice meal man
you frying the chicken how? flour or what is the toping ?
Then 225! Boom!
My wife makes it. Flour and cooked in coconut oil.@Krazyhoss depends on your bodyfat level and goals man
you want to lean out so we need less carbs and more cardio
very nice meal man
We don't like a heavy batter.@Krazyhoss thats fine you got it, just dont over do too much flour man
good light and clean is the key man @Krazyhoss
Still good
bro nice volume on those lifts
I like your organized workouts simple and easy
keep up the good work we are proud of you
APPROVED LOG
@Krazyhoss dont beak fast with carbs, the meal is perfect just cut the beans next time man ok?
good I like it
next time a pic please
Today's workout. Last weight training day of the week.
Military press 140 x 8, 6, 5, 4, 3
Weighted dips 75 x 10, 9, 7 (80 next)
Incline dumbbell press 60 x 14, 12, 9 (65 next).
Waiter's curl 25- 3 sets of 15. (Mostly to rehab elbow. 30 next).
Wrist curl 40- 3 sets of 20
Reverse wrist curl 40 x 20, 15, 15 (50 next for both).
Weekly visit to chiropractor
19 hour fast, broken with turkey sausage and eggs, apple, banana, protein shake with a scoop of creatine.
Military press 140 x 8, 6, 5, 4, 3
Weighted dips 75 x 10, 9, 7 (80 next)
Incline dumbbell press 60 x 14, 12, 9 (65 next).
Waiter's curl 25- 3 sets of 15. (Mostly to rehab elbow. 30 next).
Wrist curl 40- 3 sets of 20
Reverse wrist curl 40 x 20, 15, 15 (50 next for both).
Weekly visit to chiropractor
19 hour fast, broken with turkey sausage and eggs, apple, banana, protein shake with a scoop of creatine.
Attachments
Great work
18 hour fast is good
@Krazyhoss 19 hour fast perfect, and I like the coming out of fast very clean bro
i want to see you fast again
