i think your new cardio with 60min is right
Approved Log 10 WEEK BRIDGE LOG Beligas/Pharmaqo Test/Npp/Mast/Bpc157
- Thread starter Noah Wixx
- Start date
Excellent job on this nice consistency.
Saturday March 29 2025
@domestic-supply.com
I got absolutely crushed at work tonight and by the time i made it into the gym it was super late, i decided to not train core or do cardio tonight, i wanted to get in and push it hard for my push day.
I have one day of cardio in the books, 3 more to go, which we will get done.
Everything went up again, which made me happy, i improved my weighted dips tonight i can now do my bodyweight plus 55lbs for 10 hard reps.
Coach got back to me and the extra core day we are adding in will consist of 10 minutes of a variety of planks each one being 2 minutes in duration.
Now that i have a 4th day added for cardio and core, i can be more flexible on the days i do cardio and core work, nice change that i like.
So far we arent worrying about a deficit or calories, coach is going to test the waters for a few weeks and see what comes with the extra day of cardio and core, it will now be 60 minutes of treadmill 4 days a week.
Two working sets 12/10 for reps all numbers are in lbs.
Push day
Chest/Delts/Shoulders/tricep
Cable Chest Press 12/10 (110,112)
Machine Incline Press 12/10 (242,254)
Pec Dec 12/10 (230,232)
Weighted Dips12/10 ( 229.4lbs+52,55 )
Cable chest Isolation 12/10 ( 30,40)
Machine Shoulder Press12/6 ( 155,157 )
DB Shoulder Press 10 (50)
DB Side Raises 12/10 ( 30,35 )
DB Front Rasies 12/10 ( 35,40 )
RopePushdown 12/10 (130,140 )
V-Grip Pressdown 12/10 ( 140,150 )
Wide Grip Press Down 12/10 ( 150,160 )
@domestic-supply.com
I got absolutely crushed at work tonight and by the time i made it into the gym it was super late, i decided to not train core or do cardio tonight, i wanted to get in and push it hard for my push day.
I have one day of cardio in the books, 3 more to go, which we will get done.
Everything went up again, which made me happy, i improved my weighted dips tonight i can now do my bodyweight plus 55lbs for 10 hard reps.
Coach got back to me and the extra core day we are adding in will consist of 10 minutes of a variety of planks each one being 2 minutes in duration.
Now that i have a 4th day added for cardio and core, i can be more flexible on the days i do cardio and core work, nice change that i like.
So far we arent worrying about a deficit or calories, coach is going to test the waters for a few weeks and see what comes with the extra day of cardio and core, it will now be 60 minutes of treadmill 4 days a week.
Two working sets 12/10 for reps all numbers are in lbs.
Push day
Chest/Delts/Shoulders/tricep
Cable Chest Press 12/10 (110,112)
Machine Incline Press 12/10 (242,254)
Pec Dec 12/10 (230,232)
Weighted Dips12/10 ( 229.4lbs+52,55 )
Cable chest Isolation 12/10 ( 30,40)
Machine Shoulder Press12/6 ( 155,157 )
DB Shoulder Press 10 (50)
DB Side Raises 12/10 ( 30,35 )
DB Front Rasies 12/10 ( 35,40 )
RopePushdown 12/10 (130,140 )
V-Grip Pressdown 12/10 ( 140,150 )
Wide Grip Press Down 12/10 ( 150,160 )
you leaning out or what? i didnt see food pics
@Noah Wixx 4 days a week cardio that’s great. Awesome for heart health. Love following this log brother.
@Noah Wixx Great pull day! It's good that you're seeing weight increases and feeling strong. The increased carbs are clearly helping fuel your workouts. Sounds like you're dialed in and ready for the cut once your coach gives the green light. Keep up the consistent effort!
I dont post meal pics all the time because you would see the same meals every single post 100% of the time it doesn't change i keep it basic
Much love and respect for you brother
Sunday March 30 2025
@domestic-supply.com
Sunday was leg day on my split and after speaking with my coach he requested i do things differently for this one. I picked weights lite/moderate depending on the movement.
Ive seen some major improvements in my legs since switching gyms! Still think my legs are bad, not where i need them at, but a win is a win and ive seen growth in them, i will take it.
I will post pictures down at the bottom of my legs i took before my workout zero pump in these photos.
Goals of that leg day.
Extensive stretch
Extensive squeeze/pause/hold
Extremely slow on descent/ascent
You would not think moderate/lite weights are difficult, until you hold a hack squat at depth for 5 seconds a rep for each set and move at a snails pace up and down, brutal, was like this for each movement.
The work was hard, completely worth it! Excellent workout i am pleased with my efforts.
Coach diet changes
2 cups of broccoli & 1 cup of green beans each meal, i enjoy veggies, also dropping down from 341g carbs into 200g carbs keeping fats the same around 100g
Two working sets 12/10 reps, numbers that follow are in lbs.
Legs/Core/Cardio
Hack Squat12/10 (180,185)
Leg Press 12/10 (370,375)
Leg Extensions 12/10 (100,106)
Leg Curls 12/10/ ( 100,106)
Seated Calf Press 12/10 (25,50)
Seated Calf Raises 12/10 (100,102)
Laying Leg Raise (30-Reps)
Hanging Knee-Ups ( 30-Reps)
Reverse Hyper 12/10 (20,25)
Cardio
Treadmill
Duration 61 minutes
Speed 3.0-3.3
Incline 1.5
Miles 3.11
Calories Burned 252
Red shorts photo was taken early 2024 in a different log at my old gym, black underwear photos are current leg development since switching into my new gym and working on legs.
@domestic-supply.com
Sunday was leg day on my split and after speaking with my coach he requested i do things differently for this one. I picked weights lite/moderate depending on the movement.
Ive seen some major improvements in my legs since switching gyms! Still think my legs are bad, not where i need them at, but a win is a win and ive seen growth in them, i will take it.
I will post pictures down at the bottom of my legs i took before my workout zero pump in these photos.
Goals of that leg day.
Extensive stretch
Extensive squeeze/pause/hold
Extremely slow on descent/ascent
You would not think moderate/lite weights are difficult, until you hold a hack squat at depth for 5 seconds a rep for each set and move at a snails pace up and down, brutal, was like this for each movement.
The work was hard, completely worth it! Excellent workout i am pleased with my efforts.
Coach diet changes
2 cups of broccoli & 1 cup of green beans each meal, i enjoy veggies, also dropping down from 341g carbs into 200g carbs keeping fats the same around 100g
Two working sets 12/10 reps, numbers that follow are in lbs.
Legs/Core/Cardio
Hack Squat12/10 (180,185)
Leg Press 12/10 (370,375)
Leg Extensions 12/10 (100,106)
Leg Curls 12/10/ ( 100,106)
Seated Calf Press 12/10 (25,50)
Seated Calf Raises 12/10 (100,102)
Laying Leg Raise (30-Reps)
Hanging Knee-Ups ( 30-Reps)
Reverse Hyper 12/10 (20,25)
Cardio
Treadmill
Duration 61 minutes
Speed 3.0-3.3
Incline 1.5
Miles 3.11
Calories Burned 252
Red shorts photo was taken early 2024 in a different log at my old gym, black underwear photos are current leg development since switching into my new gym and working on legs.
the most massive legs on IO? i think soSunday March 30 2025
@domestic-supply.com
Sunday was leg day on my split and after speaking with my coach he requested i do things differently for this one. I picked weights lite/moderate depending on the movement.
Ive seen some major improvements in my legs since switching gyms! Still think my legs are bad, not where i need them at, but a win is a win and ive seen growth in them, i will take it.
I will post pictures down at the bottom of my legs i took before my workout zero pump in these photos.
Goals of that leg day.
Extensive stretch
Extensive squeeze/pause/hold
Extremely slow on descent/ascent
You would not think moderate/lite weights are difficult, until you hold a hack squat at depth for 5 seconds a rep for each set and move at a snails pace up and down, brutal, was like this for each movement.
The work was hard, completely worth it! Excellent workout i am pleased with my efforts.
Coach diet changes
2 cups of broccoli & 1 cup of green beans each meal, i enjoy veggies, also dropping down from 341g carbs into 200g carbs keeping fats the same around 100g
Two working sets 12/10 reps, numbers that follow are in lbs.
Legs/Core/Cardio
Hack Squat12/10 (180,185)
Leg Press 12/10 (370,375)
Leg Extensions 12/10 (100,106)
Leg Curls 12/10/ ( 100,106)
Seated Calf Press 12/10 (25,50)
Seated Calf Raises 12/10 (100,102)
Laying Leg Raise (30-Reps)
Hanging Knee-Ups ( 30-Reps)
Reverse Hyper 12/10 (20,25)
Cardio
Treadmill
Duration 61 minutes
Speed 3.0-3.3
Incline 1.5
Miles 3.11
Calories Burned 252
Red shorts photo was taken early 2024 in a different log at my old gym, black underwear photos are current leg development since switching into my new gym and working on legs.
looking great man legs are coming along
Similar threads
