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  1. #16
    OLYMPIAN The Solution's Avatar
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    Whats training and cardio like?
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  2. #17
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by The Solution View Post
    Whats training and cardio like?
    Cardio is currently 20 min everyday

    Training split
    2 days on 1 day off

    Day 1 chest, delts (tricep touch up 3-4 sets)

    Day 2 Legs

    Day 3 arms (shoulder touch up 4-6 sets)

    Day 4 back (hams, bicep touch up)

    10-15 working sets is where i'm usually at volume wise
    A lot of mountain dog techniques, and some DC rest pause stuff as well


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  3. #18
    OLYMPIAN Sunnyday's Avatar
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    ^^Love me some mountaindog techniques!
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  4. #19
    OLYMPIAN The Solution's Avatar
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    Big fan of huge intensity techniques.
    Man cardio is low! lots of room to make changes as well.
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  5. #20
    OLYMPIAN Steve56's Avatar
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    Weight down another 2 pounds to 226

    Cardio increased to 30 min ED


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  6. #21
    OLYMPIAN The Solution's Avatar
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    Doing the weekly cheat meals on Dave's Diet as well?
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  7. #22
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by The Solution View Post
    Doing the weekly cheat meals on Dave's Diet as well?
    Yes! Nothing too crazy last week just a burger and fries

    Today was a zero carb day
    2 days carbs 1 day zero carbs is the rotation now


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  8. #23
    OLYMPIAN The Solution's Avatar
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    Those cheats will continually get bigger and you will keep dropping.
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  9. #24
    OLYMPIAN Steve56's Avatar
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    Great back workout also touched up the biceps

    No heavy rowing or deads this week which is very rare will be back to it next week! But with that said it was one of the better back workouts i had in a while

    Pull ups (assisted) - 4 x 8-12

    Cable rows- 4 x 8-12

    Dumbbell pullovers- 3 x 8-12 (going up to 100 pound dumbbell for 8)

    Chest supported row- 3 x 12

    Rope cable rows- (loved these wow) 3 x 12

    Cable curls- used a little dante trudel technique here stood away from the stack and started the curling motion behind me
    One of most effective bicep exercises for me - 3 x 12-15

    Excellent pump





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  10. #25
    OLYMPIAN data4's Avatar
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    I like the macro set up initially. Do you think you guys will transition into full keto at some point?
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  11. #26
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by data4 View Post
    I like the macro set up initially. Do you think you guys will transition into full keto at some point?
    Most likely.. You have to starve my body to really get lean, and i maintain muscle just fine on super low cals

    How we started initially was 4 pro/carb/fat days in a row followed by a pro/fat day

    Now its 2 pro/carb/fat days followed by a pro/fat day

    Plus weekly cheat meal




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  12. #27
    OLYMPIAN The Solution's Avatar
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    How long ago did you start with Dave about 8 weeks ago?
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  13. #28
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by The Solution View Post
    How long ago did you start with Dave about 8 weeks ago?
    2 weeks ago


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  14. #29
    OLYMPIAN The Solution's Avatar
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    He cut down the Pro/Carb days quick from 4 to 2 in 2 weeks. Gonna be very aggressive with you to get you to that goal fast.
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  15. #30
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by The Solution View Post
    He cut down the Pro/Carb days quick from 4 to 2 in 2 weeks. Gonna be very aggressive with you to get you to that goal fast.
    Whatever it takes



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