Approved Log Training and Diet - Natural Testosterone Recovery Log

[Arabian]

vascularity is therefore we starting to show

 

[Zyglamail]

do the cardio man don't listen to that BS that cardio hurts your training

 

[Shrine]

only if you're training for strength you need to worry about cardio issues

 

[caligirl85]

Try doing some cardio before but I would save the bulk of your cardio for after

 

[zedhed]

if you're doing a heavy leg day don't overdo it on the cardio that's all I'll tell you

 

[LevButlerov]

Do you think 20 mins of cardio pre workout would take away from your ability to train as hard with the weights. I used to think this way when I first began lifting but I feel now that I’m in a surplus I can do cardio whenever and still have energy provided it’s not hitt cardio.

I will aim to get in as much cardio as I can aiming for 150 mins per week minimum.

I love cardio and I can do it for a quite a long time depending on the machine I use. The cross trainer suits me the best because it’s like a full body movement that places no stress on your joints.

I attached a screenshot of my pre workout cardio. Was a nice moderate pace bike ride on the cross trainer.

@gunelanie4987 honestly i dont think so
with the gear and your size i think you can easily do 20min pre workout just walk up a treadmill easy

 

[LevButlerov]

Hey guys hope you had a great day today.



I had a long day today felt pretty drained to train during the afternoon. However as soon as I competed a good 15 mins warm up I felt great and eager to destroy some back.



Pull day 2



Close grip pull downs

1 77kg * 15 reps

2 77 kg 12 reps

3 77 kg 10 reps

Back off set 61 kg 20 reps



Unilateral pull downs hammer strength

100kg 15 reps

100 kg 12 reps

100 kg 10 reps



Machine cable rows

77 kg 10 reps

77 kg 10 reps

77 kg 8 rep



Cable pull overs

35 kg for 15 reps repeat * 3



Upper back machine rows pin loaded



89 kg for 6 reps

81 kg 10 reps

61 kg 20 reps



Rear delt flys

61 kg 20 reps

61 kg 20 rep

61 kg 15 reps 2 second pause at the top of the movements



Bicep curls easy bar

35 kg 12 rep

35 kg 10 reps

25 kg 15 reps



Overall feeling good and planning for my move to Sydney on the 22nd of July. I plan to continue training at worlds gym in Sydney. I’ll keep you guys updated with diet pics over the next few days. Looking forward to another big week of training. Next week will be 4 weeks into my cycle.



Take care and thanks for checking out my post

@gunelanie4987 impressive training day bro
pushing it hard
i like worlds gym but never been to AU

you look great tight in the pic bro

 

[Masonic Bodybuilder]

I love how that happens. You are not feeling the gym or just a little bit tired but once you get there, your mood changes and you lock in.

 

[gunelanie4987]

Hey man great log will be following along you look like you enjoy what your doing keep it up brother

Thanks bro. Yep I’ve loved the gym since I was a kid. It’s one of the few things in life that hasn’t left me disappointed.

Thanks for checking out my log.

 

[Noah Wixx]

You great in those update photos

 

[25homes]

Nice work

 

[ballin2504]

Nice updates man.

 

[gunelanie4987]

I love how that happens. You are not feeling the gym or jusa little bit tired but once you get there, your mood changes and you lock in.

it’s an amazing feeling. When you truly love something you can always lock in and block any externals from your mind during the activity. I like to use my warmup cardio as a way to mentally prepare for the workout.

 

[Eddie Haskell]

it’s an amazing feeling. When you truly love something you can always lock in and block any externals from your mind during the activity. I like to use my warmup cardio as a way to mentally prepare for the workout.

@gunelanie4987 stay strong please more updates man

 

[gunelanie4987]

Hey Evo fam I hope you guys have been well.
I have had a good few days since finishing up work a on Monday and preparing to move to Sydney next week. The past few days have been emotional for me knowing that I am leaving my home state and may not see family for a while. I have always had a close connection to my parents and given that they are getting older I do worry about their health and happiness I hope they will visit me in New South Wales at some point.

Training wise things have been going well. This week I haven't quite been eating my calorie surplus each day due to fatigue from working night shifts and not planning meals ahead. I have still been hitting my protein requirements and getting at least 4 clean meals per day. In Sydney after settling in I will ensure to dedicate more time to meal prepping so I am able to continue to make progress as I approach the 4 week mark of my cycle.

Today I trained legs. I feel like my legs are definitely getting stronger and they look bigger. Training wise I feel strong every session.

15 min cardio warm up
Today I started with

-hamstring curls
3 sets of 15 reps 60 kg

hammer strength leg press plate loaded.

set 1 280 kg for 10 reps this was a PR for me and actually felt easy. When I get to worlds gym in Sydney I plan to incorporate the pendulum squat as one of my big movements for legs to progress on.

set 2 240 kg 15 reps

set 3 240 kg 10 reps

pin loaded leg press
150 kg 15 reps
150 kg 15 reps
150 kg 10 reps

adductor machine
set 1 60 kg 20 reps
set 2 60 kg 20 reps
set 3 60 kg 20 reps. I didn't feel like going heavier on this movement today but will deffinitly add weight to it next session.

seated hamstring curls
89 kg 15 reps
80 kg 15 reps
61 kg 20 reps back off set

glute raises
80 kg 15 reps
80 kg 15 reps
80 kg 15 reps

lunges till failure 2 sets

3 sets of calve raises.

Overall today felt great. I have been enjoying my leg training and bringing up my legs is a focus for this cycle. I have attached some meal pictures from today I made a homemade pizza today for Lunch macro friendly. Thanks for checking out my update and stay tuned for new posts next week at Worlds Gym New South Wales.

 

[gunelanie4987]

Try doing some cardio before but I would save the bulk of your cardio for after

I agree. I am pretty good at cardio and generally find 10 to 15 mins good for a warm up at a moderate pace. I find cardio is a good way to mentally prepare for the pain that is about to set in when you begin getting into some working sets also it can be good to mentally plan what movements you need to progress on during your session if you are feeling strong.

 

[gunelanie4987]

@gunelanie4987 honestly i dont think so
with the gear and your size i think you can easily do 20min pre workout just walk up a treadmill easy

Yeah and I believe in year around cardio not just doing it for a show. Cardio should be done year around not only does it help you stay lean and maintain cardio vascular health it benefits your weight training for example. When doing a high rep set or a drop set. You don't wanna be breathing like a 70 year old who has COPD.

You look wicked in your profile picture by the way. Amazing ab genetics

 

[LevButlerov]

Hey Evo fam I hope you guys have been well.
I have had a good few days since finishing up work a on Monday and preparing to move to Sydney next week. The past few days have been emotional for me knowing that I am leaving my home state and may not see family for a while. I have always had a close connection to my parents and given that they are getting older I do worry about their health and happiness I hope they will visit me in New South Wales at some point.

Training wise things have been going well. This week I haven't quite been eating my calorie surplus each day due to fatigue from working night shifts and not planning meals ahead. I have still been hitting my protein requirements and getting at least 4 clean meals per day. In Sydney after settling in I will ensure to dedicate more time to meal prepping so I am able to continue to make progress as I approach the 4 week mark of my cycle.

Today I trained legs. I feel like my legs are definitely getting stronger and they look bigger. Training wise I feel strong every session.

15 min cardio warm up
Today I started with

-hamstring curls
3 sets of 15 reps 60 kg

hammer strength leg press plate loaded.

set 1 280 kg for 10 reps this was a PR for me and actually felt easy. When I get to worlds gym in Sydney I plan to incorporate the pendulum squat as one of my big movements for legs to progress on.

set 2 240 kg 15 reps

set 3 240 kg 10 reps

pin loaded leg press
150 kg 15 reps
150 kg 15 reps
150 kg 10 reps

adductor machine
set 1 60 kg 20 reps
set 2 60 kg 20 reps
set 3 60 kg 20 reps. I didn't feel like going heavier on this movement today but will deffinitly add weight to it next session.

seated hamstring curls
89 kg 15 reps
80 kg 15 reps
61 kg 20 reps back off set

glute raises
80 kg 15 reps
80 kg 15 reps
80 kg 15 reps

lunges till failure 2 sets

3 sets of calve raises.

Overall today felt great. I have been enjoying my leg training and bringing up my legs is a focus for this cycle. I have attached some meal pictures from today I made a homemade pizza today for Lunch macro friendly. Thanks for checking out my update and stay tuned for new posts next week at Worlds Gym New South Wales.

@gunelanie4987 thats a great video bro you pushed hard
first video ive seen where you're looking SUPER tight perfect

your legs on point

and volume is perfect you're FULL failure pushing bro

you get protein shakes in there?

Yeah and I believe in year around cardio not just doing it for a show. Cardio should be done year around not only does it help you stay lean and maintain cardio vascular health it benefits your weight training for example. When doing a high rep set or a drop set. You don't wanna be breathing like a 70 year old who has COPD.

You look wicked in your profile picture by the way. Amazing ab genetics

cardio is year round for sure, love the push, always cardio thats what I do with all my clients as well

 

[gunelanie4987]

@gunelanie4987 thats a great video bro you pushed hard
first video ive seen where you're looking SUPER tight perfect

your legs on point

and volume is perfect you're FULL failure pushing bro

you get protein shakes in there?


cardio is year round for sure, love the push, always cardio thats what I do with all my clients as well

I have been getting in cream of rice between means as an easy snack. I have braces on my teeth currently and find it difficult to consume all my meals from solid foods. I usually get in cream of rice with whey protein in-between means as a snack and for meal 1 twice per day.

definitely I like that cardio is important for everyone no matter what your goals are.

Thanks for your support got to grow these wheels.

 

[LevButlerov]

I have been getting in cream of rice between means as an easy snack. I have braces on my teeth currently and find it difficult to consume all my meals from solid foods. I usually get in cream of rice with whey protein in-between means as a snack and for meal 1 twice per day.

definitely I like that cardio is important for everyone no matter what your goals are.

Thanks for your support got to grow these wheels.

@gunelanie4987 cream of rice can work, how about oatmeal bro? can you do that