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your ratios are good bro
but now that you cut the carbs lets cut protein to 180 grams and up fat by 20 grams get you closer to ketosiscan you get ketone strips?
and quads pump just checked your leg workout nice
Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
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- Tags
- odin labs
but now that you cut the carbs lets cut protein to 180 grams and up fat by 20 grams get you closer to ketosiscan you get ketone strips?
and quads pump just checked your leg workout nice
Was definitely a shaky walk back to the car lol.your ratios are good bro
can you get ketone strips?
and quads pump just checked your leg workout nice
I will look into this bro genuinely. But I want to continue as is for the next fortnight just to see if my body continues to respond well with these macros and this training. I feel good right now and weights are moving up. Energy is good and I’m noticing visual changes in the fat drop even in the last 2 weeks with the added cardio.
Push 1 with @ODINLABS
10 mins incline treadmill warm up
Flat db press
Warm ups
Set 1: 5x20kg
Set 2: 5x25kg
Set 3: 5x30kg
Working sets
Set 1: 8x40kg’s >+2.5kg
Set 2: 8x40
Set3: 8x40#
Got the 40’s this week with the wife spotting me. Reps dropped back by 2 but got 8 for each set.
Incline bb bench press
Acclimation set
5x60kg
Working sets
Set 1: 6x80kg
Tried again this week but no bueno.
Set 2: 10x70kg
Set 3: 8x70kg#>+1rep
Dumbbell incline fly
Set 1: 12x15kg’s
Set 2: 12x15’s
Set 3: 11x15’s##
Db side lateral raises
Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10kg/20x5kg
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7kg
Set 2: 10x7kg
Set 3: 10x7kg right - 10x7kg left
Got to 10 on the left here as well tonight
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 9x73kg##>+1rep
Set 3(dropset): 8x73kg#/10x36kg##
Took the last set to failure again then halved the weight and went to failure again.
Enjoying training with the wife. It’s nice to have someone keep pushing you to be better.
Shout out to @RoidRage69 and @RoidRageWife for the inspiration, thanks legends!
10 mins incline treadmill warm up
Flat db press
Warm ups
Set 1: 5x20kg
Set 2: 5x25kg
Set 3: 5x30kg
Working sets
Set 1: 8x40kg’s >+2.5kg
Set 2: 8x40
Set3: 8x40#
Got the 40’s this week with the wife spotting me. Reps dropped back by 2 but got 8 for each set.
Incline bb bench press
Acclimation set
5x60kg
Working sets
Set 1: 6x80kg
Tried again this week but no bueno.
Set 2: 10x70kg
Set 3: 8x70kg#>+1rep
Dumbbell incline fly
Set 1: 12x15kg’s
Set 2: 12x15’s
Set 3: 11x15’s##
Db side lateral raises
Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10kg/20x5kg
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7kg
Set 2: 10x7kg
Set 3: 10x7kg right - 10x7kg left
Got to 10 on the left here as well tonight
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 9x73kg##>+1rep
Set 3(dropset): 8x73kg#/10x36kg##
Took the last set to failure again then halved the weight and went to failure again.
Enjoying training with the wife. It’s nice to have someone keep pushing you to be better.
Shout out to @RoidRage69 and @RoidRageWife for the inspiration, thanks legends!
with carbs that low lets level out the protein broHappy with progress through week 2 everything is progressing steadily for now. Game plan is going well. Two more weeks and will update bloodwork with @ODINLABS
Cals and macros for the day.
kulls were strong up the reps though
Looks like you’re rolling now!!!
@Allupfromhere crushing those steps right here!!
Thanks bro! What number should I be aiming for protein?with carbs that low lets level out the protein bro
kulls were strong up the reps though
Hows the whoop going?
Bro really good so far! Few more days for it to calibrate the averages and we on, I can see it possibly becoming a little obsessive with the data though lol so just remember to utilise information and not to get consumed by it hahahaha
100% i couldnt of said it better myself.
For me i look at it this way, look at the data if i feel tired or not recovered i take a rest. If its giving me a mid range recovery and i feel great i follow my body !
Yeah you’re on the money mate I’ll be doing the same. It is interesting to see how my day works though with all the categories. Keen to see the data over monthly comparisons.
Im glad you are seeing the value in it. It is cool seeing the data conjugate over time, crazy what you can learn about your fitness/sleep hygiene.
That’s right just gaining some awareness can only improve progress.
if you want to get into ketosis 160 grams protein 120 grams of fat and under 50 grams of carbs bro
Pull day 1 with @ODINLABS
Rack pull
5x60kg
5x100
5x140
5x160
Wasn’t gonna get 170 today. I knew it as soon as I had 160 in my hands. Next time..
ISO lateral high row (hammer strength)
Combined weight for both sides displayed.
Set 1: 12x110>+10kg
Set 2: 12x110
Set 3: 8x110#
ISO lateral row (hammer strength)
Acclimation set
5x80kg just to get a feel for the movement
Set 1: 10x130kg
Set 2: 10x130kg
Set 3: 10x130##
Held the line here this week with this weight.
Bent over db flys
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg>
Set 4: 10x12.5kg#
Dumbbell Shrugs
Set 1: 12x50kg’s
Set 2: 12x50kg’s
Set 3: 16x50kg’s#
Dumbbell curls
With arm blaster
Set 1: 12x12.5kg
Set 2: [email protected]
Set 3(dropset): [email protected]#/ 10@5kg
Last set to failure then halve the weight and push for the same amount of reps.
Ezy bar preacher curl
Set 1: 8x35kg
Set 2: 8x35kg
Set 3: 6x35kg#
Was tired today but got in there this afternoon and got it done anyway, happy with the decision
Sneaky pic the wife took while I was curling with the arm blaster.
Rack pull
5x60kg
5x100
5x140
5x160
Wasn’t gonna get 170 today. I knew it as soon as I had 160 in my hands. Next time..
ISO lateral high row (hammer strength)
Combined weight for both sides displayed.
Set 1: 12x110>+10kg
Set 2: 12x110
Set 3: 8x110#
ISO lateral row (hammer strength)
Acclimation set
5x80kg just to get a feel for the movement
Set 1: 10x130kg
Set 2: 10x130kg
Set 3: 10x130##
Held the line here this week with this weight.
Bent over db flys
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg>
Set 4: 10x12.5kg#
Dumbbell Shrugs
Set 1: 12x50kg’s
Set 2: 12x50kg’s
Set 3: 16x50kg’s#
Dumbbell curls
With arm blaster
Set 1: 12x12.5kg
Set 2: [email protected]
Set 3(dropset): [email protected]#/ 10@5kg
Last set to failure then halve the weight and push for the same amount of reps.
Ezy bar preacher curl
Set 1: 8x35kg
Set 2: 8x35kg
Set 3: 6x35kg#
Was tired today but got in there this afternoon and got it done anyway, happy with the decision
Sneaky pic the wife took while I was curling with the arm blaster.
Attachments
LevButlerov
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Your arms look CRAZY jacked
wow, tired or not you look amazing an pumped, great genetics.
Your arms look CRAZY jacked
Thanks fellas! My consistency is starting to return some results which is nice to see.
Some rest day meal prep on a Sunday and pic of this mornings cardio. Was a little short on time as I set no alarm for this morning just to get some proper rest in but cranked up the resistance on the elliptical just to get some extra spice in the time I had.
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LevButlerov
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You are showing it for sure.
LevButlerov
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big EVO family love and support for you
I feel your journey is just beginning.
About to start prepping too
Love a good Sunday prep, sets you up for success for the week ahead!
Bro
no matter what happens you always have the right meal ready to go otherwise if something comes up and shortens what time I have then it’s either skipping meals or eating what’s convenient lol
Nice to see that you have a supportive wife.
When you're consistent, good things happen.
When you're consistent, good things happen.
One thing I would work on is more fasted cardio.
It definitely will help trim you up and get you into a good recomposition.
It definitely will help trim you up and get you into a good recomposition.
bro red meat for the real men.
post it up let's see it.
post it up let's see it.
@Allupfromhere good going man...keep it up.........
Brother awesome gains in your arms hulk smash! 
Love the meal prep 
your killing it!
Love the meal prep your killing it!
LevButlerov
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Faster cardio is perfect @AllupfromhereMorning fasted cardio in, first meal for the day which is my favourite one lol. Now off to my 3rd golf comp this weekend wish me luck
3rd golf competition? are you any good? like top level?
Meals look nice.
Def not top level haha, just a club golfer bro. Play in a local amateur league.
LevButlerov
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One day you'll be shredded and a better golf player.
One day I’ll def be shredded. Not sure I’ll ever be top level golfer though 
thanks @LevButlerov
thanks @LevButlerov
Lower 2 with @ODINLABS
Pinned today;
.5ml Test E 125mg
1ml Mast E 200mg
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:10x60kg
Set 2:10x70kg
Working sets
Set 1: 10x90kg>+10kg
Set 2: 10x90kg
Set 3: 8x90kg##
Went up in weight this week so wasn’t too concerned with how many reps I could push on my last set.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
15kg a side for every set this week.
Pendulum squats
Set 1: 10x10kg
Set 2: 10x15kg>+5kg
Set 3: 10x10kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Dumbbell RDL
Weight per side
Set 1: 12x40kg>+2reps
Set 2: 12x40kg
Set 3: 10x40kg##>+2reps
Standing calf raises
Set 1: 15x125kg
Set 2: 12x125kg##
Set 3: 11x125##>+1rep
Set 4: 8x125kg##
20 minutes stairmaster to finish.
It must have been 45degrees Celsius in that gym tonight, man it was proper hot. Legs today after an already big day. Hit the fasted cardio this morning then competed in a local golf competition then into the gym and finished with more cardio on the stair master which just about put me down lol. Big day and happy with the effort.
Thanks for @Dumptruck for calling me out on this earlier, this one’s for you brother
16k steps in for the day too and a picture of lunch while I remembered to take it.
Today starts the 3rd week of my cycle and log. Very happy with my consistency and effort. I want to give another shoutout to @ODINLABS not just for working in with the compounds I’m privileged to be using in the log but the training advice and advice with compound utilisation for my goals I’m trying to achieve. I know I’ll have some significant changes and results to show by the end of this log. So thanks brother!
Shout out to @LevButlerov and @Npcclassicphysique champ for their daily guidance and advice with this chapter and my first log also. Appreciate it all fellas!
Pinned today;
.5ml Test E 125mg
1ml Mast E 200mg
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:10x60kg
Set 2:10x70kg
Working sets
Set 1: 10x90kg>+10kg
Set 2: 10x90kg
Set 3: 8x90kg##
Went up in weight this week so wasn’t too concerned with how many reps I could push on my last set.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
15kg a side for every set this week.
Pendulum squats
Set 1: 10x10kg
Set 2: 10x15kg>+5kg
Set 3: 10x10kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Dumbbell RDL
Weight per side
Set 1: 12x40kg>+2reps
Set 2: 12x40kg
Set 3: 10x40kg##>+2reps
Standing calf raises
Set 1: 15x125kg
Set 2: 12x125kg##
Set 3: 11x125##>+1rep
Set 4: 8x125kg##
20 minutes stairmaster to finish.
It must have been 45degrees Celsius in that gym tonight, man it was proper hot. Legs today after an already big day. Hit the fasted cardio this morning then competed in a local golf competition then into the gym and finished with more cardio on the stair master which just about put me down lol. Big day and happy with the effort.
Thanks for @Dumptruck for calling me out on this earlier, this one’s for you brother
16k steps in for the day too and a picture of lunch while I remembered to take it.
Today starts the 3rd week of my cycle and log. Very happy with my consistency and effort. I want to give another shoutout to @ODINLABS not just for working in with the compounds I’m privileged to be using in the log but the training advice and advice with compound utilisation for my goals I’m trying to achieve. I know I’ll have some significant changes and results to show by the end of this log. So thanks brother!
Shout out to @LevButlerov and @Npcclassicphysique champ for their daily guidance and advice with this chapter and my first log also. Appreciate it all fellas!
Attachments
Arms looking solid man
@Allupfromhere awesome work here! Looking good to bro!
Killing it bro, might have to take some notesLower 2 with @ODINLABS
Pinned today;
.5ml Test E 125mg
1ml Mast E 200mg
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:10x60kg
Set 2:10x70kg
Working sets
Set 1: 10x90kg>+10kg
Set 2: 10x90kg
Set 3: 8x90kg##
Went up in weight this week so wasn’t too concerned with how many reps I could push on my last set.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
15kg a side for every set this week.
Pendulum squats
Set 1: 10x10kg
Set 2: 10x15kg>+5kg
Set 3: 10x10kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Dumbbell RDL
Weight per side
Set 1: 12x40kg>+2reps
Set 2: 12x40kg
Set 3: 10x40kg##>+2reps
Standing calf raises
Set 1: 15x125kg
Set 2: 12x125kg##
Set 3: 11x125##>+1rep
Set 4: 8x125kg##
20 minutes stairmaster to finish.
It must have been 45degrees Celsius in that gym tonight, man it was proper hot. Legs today after an already big day. Hit the fasted cardio this morning then competed in a local golf competition then into the gym and finished with more cardio on the stair master which just about put me down lol. Big day and happy with the effort.
Thanks for @Dumptruck for calling me out on this earlier, this one’s for you brother
View attachment 72293
16k steps in for the day too and a picture of lunch while I remembered to take it.
Today starts the 3rd week of my cycle and log. Very happy with my consistency and effort. I want to give another shoutout to @ODINLABS not just for working in with the compounds I’m privileged to be using in the log but the training advice and advice with compound utilisation for my goals I’m trying to achieve. I know I’ll have some significant changes and results to show by the end of this log. So thanks brother!
Shout out to @LevButlerov and @Npcclassicphysique champ for their daily guidance and advice with this chapter and my first log also. Appreciate it all fellas!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Lower 2 with @ODINLABS
Pinned today;
.5ml Test E 125mg
1ml Mast E 200mg
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:10x60kg
Set 2:10x70kg
Working sets
Set 1: 10x90kg>+10kg
Set 2: 10x90kg
Set 3: 8x90kg##
Went up in weight this week so wasn’t too concerned with how many reps I could push on my last set.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
15kg a side for every set this week.
Pendulum squats
Set 1: 10x10kg
Set 2: 10x15kg>+5kg
Set 3: 10x10kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Dumbbell RDL
Weight per side
Set 1: 12x40kg>+2reps
Set 2: 12x40kg
Set 3: 10x40kg##>+2reps
Standing calf raises
Set 1: 15x125kg
Set 2: 12x125kg##
Set 3: 11x125##>+1rep
Set 4: 8x125kg##
20 minutes stairmaster to finish.
It must have been 45degrees Celsius in that gym tonight, man it was proper hot. Legs today after an already big day. Hit the fasted cardio this morning then competed in a local golf competition then into the gym and finished with more cardio on the stair master which just about put me down lol. Big day and happy with the effort.
Thanks for @Dumptruck for calling me out on this earlier, this one’s for you brother
View attachment 72293
16k steps in for the day too and a picture of lunch while I remembered to take it.
Today starts the 3rd week of my cycle and log. Very happy with my consistency and effort. I want to give another shoutout to @ODINLABS not just for working in with the compounds I’m privileged to be using in the log but the training advice and advice with compound utilisation for my goals I’m trying to achieve. I know I’ll have some significant changes and results to show by the end of this log. So thanks brother!
Shout out to @LevButlerov and @Npcclassicphysique champ for their daily guidance and advice with this chapter and my first log also. Appreciate it all fellas!
@Allupfromhere 3rd week looking up I see cardio and I see big movements
If you can make the time close with planks higher #.
Thanks brother! Take notes lol bro I’m following your lead hahaKilling it bro, might have to take some notes
Yeah done brother!@Allupfromhere 3rd week looking up I see cardio and I see big movements
If you can make the time close with planks higher #.
Push 2 with @ODINLABS
10mins warm up cardio
Flat BB bench press
Warm up set
Set 1: 10x40kg
Set 2: 5@60
Working sets
Set 1: 10x90kg
Set 2: 8x90kg# <-2 reps
Set 3: 6x90kg#<-1rep
Hammer strength seated dips
Set 1: 10x80kg
Set 2: 10x80
Set 3: 10x80
ISO-lateral decline press
Set 1: 12x80kg>+2reps
Set 2: 12x80kg>+4 reps
Set 3: 8x80kg##
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3 dropset: 10x7.5/8x5kg right shoulder
Set 4 dropset: 10x7.5/8x5 left shoulder
1/2 second pause at the top, 3 sec negative
Db Side lateral raises
Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10/20x5
Set 3 (superset): 10x10/12x5##
Slight pause at the top.
Tricep press down (twin pulley)
12@73kg
11@73kg##
10@73##
Overhead tricep rope extension
12@41kg
12@41kg
12@41kg
Definitely felt the lack of rest from last night for sure. Hit cardio this morning as always got a big amount of steps in too today and then gym tonight. First proper day back at work tomorrow so 4am starts from here on out. Trying to navigate the best way to still complete everything and get enough sleep in of a night. Just move through as normal the rest of this week and see how my body feels I guess. Some meal prep pics too, going to try to have everything prepped so all I have to do is reheat and not burn any further sleep time of an evening.
10mins warm up cardio
Flat BB bench press
Warm up set
Set 1: 10x40kg
Set 2: 5@60
Working sets
Set 1: 10x90kg
Set 2: 8x90kg# <-2 reps
Set 3: 6x90kg#<-1rep
Hammer strength seated dips
Set 1: 10x80kg
Set 2: 10x80
Set 3: 10x80
ISO-lateral decline press
Set 1: 12x80kg>+2reps
Set 2: 12x80kg>+4 reps
Set 3: 8x80kg##
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3 dropset: 10x7.5/8x5kg right shoulder
Set 4 dropset: 10x7.5/8x5 left shoulder
1/2 second pause at the top, 3 sec negative
Db Side lateral raises
Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10/20x5
Set 3 (superset): 10x10/12x5##
Slight pause at the top.
Tricep press down (twin pulley)
12@73kg
11@73kg##
10@73##
Overhead tricep rope extension
12@41kg
12@41kg
12@41kg
Definitely felt the lack of rest from last night for sure. Hit cardio this morning as always got a big amount of steps in too today and then gym tonight. First proper day back at work tomorrow so 4am starts from here on out. Trying to navigate the best way to still complete everything and get enough sleep in of a night. Just move through as normal the rest of this week and see how my body feels I guess. Some meal prep pics too, going to try to have everything prepped so all I have to do is reheat and not burn any further sleep time of an evening.
Attachments
good session above.
Woulda had a good pump for sure!
Great meal prepping!
Woulda had a good pump for sure!
Great meal prepping!
Make sure you listen to your body, a rest day here or there will do wonders, don't need any injuries
Yeah def felt full up walking out haha
Not wrong brother, definitely will be!
your meal prep is good bro
even with lack of rest you still in the gym pumping it hard
i want to see you shred up big time
Thanks brother!! 10% by the end of this yearyour meal prep is good bro
even with lack of rest you still in the gym pumping it hard
i want to see you shred up big time
Pull day 2 with @ODINLABS
10 mins warmup cardio
Lat pulldown overhand wide grip
Warm up sets
Set 1: 15x32kg
set 2: 10x50kg
Working sets
Set 1: 8x73kg
Set 2: 8x73kg
Set 3: 8x73kg
Hammer strength ISO lateral pulldown under grip
Set 1: 10x70kg>+10kg
Set 2: 10x70
Set 3: 9x70##
Standing straight arm lat pulldown
Set 1: 10x28kg>+1plate
Set 2: 10x28
Set 3: 10x28kg#>+1rep
Bent over db rear delt fly
Set 1 (dropset): 12x10kg/12x5kg
Set 2 (dropset): 12x10kg/12x5kg
Set 3 (dropset): 12x10kg/8x5kg##
Hammer strength ground base shrugs
Set 1: 15x80kg
Set 2: 12x120kg
Set 3: 10x120kg
Seated preacher curls (hammer strength)
Set 1: 10x35kg
Set 2: 10x35kg
Set 3: 7x35kg##
Cable curls
Set 1: 12x10.25kg
Set 2: 12x10.25kg
Set 3: 9x10.25kg##
Strict tempo
Didn’t do cardio this morning as i wanted to get some proper rest in. Felt better in there tonight and have a rest day tomorrow. I’ll get a full hour of fasted cardio in tomorrow to make up for the missed one today.
10 mins warmup cardio
Lat pulldown overhand wide grip
Warm up sets
Set 1: 15x32kg
set 2: 10x50kg
Working sets
Set 1: 8x73kg
Set 2: 8x73kg
Set 3: 8x73kg
Hammer strength ISO lateral pulldown under grip
Set 1: 10x70kg>+10kg
Set 2: 10x70
Set 3: 9x70##
Standing straight arm lat pulldown
Set 1: 10x28kg>+1plate
Set 2: 10x28
Set 3: 10x28kg#>+1rep
Bent over db rear delt fly
Set 1 (dropset): 12x10kg/12x5kg
Set 2 (dropset): 12x10kg/12x5kg
Set 3 (dropset): 12x10kg/8x5kg##
Hammer strength ground base shrugs
Set 1: 15x80kg
Set 2: 12x120kg
Set 3: 10x120kg
Seated preacher curls (hammer strength)
Set 1: 10x35kg
Set 2: 10x35kg
Set 3: 7x35kg##
Cable curls
Set 1: 12x10.25kg
Set 2: 12x10.25kg
Set 3: 9x10.25kg##
Strict tempo
Didn’t do cardio this morning as i wanted to get some proper rest in. Felt better in there tonight and have a rest day tomorrow. I’ll get a full hour of fasted cardio in tomorrow to make up for the missed one today.
Attachments
I use a square fan. I got off my Amazon for like $15.
It works really good. I just pointed at me at night.
It works really good. I just pointed at me at night.
@Allupfromhere Great work so far....keep killing it.......
10% fact bro i think you can do itThanks brother!! 10% by the end of this year
Way to get that meal prep done!
Time for some updates.
Yesterday was a complete rest day. Didn’t do any cardio and didn’t do any exercise. Back at work properly and I was wrecked. I felt tired and fatigued the night before in the gym so I decided to completely rest for the day. Happy I made the decision because felt a million bucks today!
I did pin though yesterday:
@ODINLABS
.5ml Test E 125mg
1ml Mast E 200mg
Will be updating bloodwork at the end of next week as that will be 4 weeks complete in this cycle. Will also be doing progress photos too.
Food was maintained yesterday.
Yesterday was a complete rest day. Didn’t do any cardio and didn’t do any exercise. Back at work properly and I was wrecked. I felt tired and fatigued the night before in the gym so I decided to completely rest for the day. Happy I made the decision because felt a million bucks today!
I did pin though yesterday:
@ODINLABS
.5ml Test E 125mg
1ml Mast E 200mg
Will be updating bloodwork at the end of next week as that will be 4 weeks complete in this cycle. Will also be doing progress photos too.
Food was maintained yesterday.
Attachments
Need those days sometimes broTime for some updates.
Yesterday was a complete rest day. Didn’t do any cardio and didn’t do any exercise. Back at work properly and I was wrecked. I felt tired and fatigued the night before in the gym so I decided to completely rest for the day. Happy I made the decision because felt a million bucks today!
I did pin though yesterday:
@ODINLABS
.5ml Test E 125mg
1ml Mast E 200mg
Will be updating bloodwork at the end of next week as that will be 4 weeks complete in this cycle. Will also be doing progress photos too.
Food was maintained yesterday.
Look forward to see the bloods
Ok today back to business starting the next 3 day with legs.
Fasted cardio done this morning 40 minutes on the elliptical. Happy to keep posting pics of the screen not sure if I was just flooding my log with the same type of pics though lol.
Lower 2 With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Db split squats
Set 1: 10x15kg
Set 2: 12x15
Set 3: 10x15
Slow control to the bottom and slight pause. The pause made all the difference here.
Barbell RDL
Acclimation set
8x60kg
Working sets
Set 1: 10x100kg>+10kg
Set 2: 10x100kg
Set 3: 10x100kg
Got 12 for each set last week so upped the weight this week and set the reps back to 10
Super squat machine (face in)
Build up sets
Set 1: 5x80kg
Set 2: 5x120kg
Working sets
Set 1: 10x160kg
Set 2: 5x200
Set 3: 6x240kg
Started my working set and just wanted to see how far I could take it tonight. 5 at 200 still felt good so stopped and went for 240. Got the wife to film it to see how my form held up at this weight. It felt ok but when I watch the vid I did lose a fair bit of depth and my hinge was looking a little weird.
Leg press
Build up sets
Set 1: 5x120kg
Set 2: 5x160kg
Working sets
Set 1: 10x220
Set 2: 10x240
Set 3: 10x240#
Wanted 10 at 220kg for all 3 sets tonight and was able to push a bit further. Last rep i didn’t get the full depth but happy with it either way.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Set 4: 11x51.8##
Quad extensions
Set 1: 15x65kg
Set 2: 15x65
Set 3: 12x65
Set 4: 12x65##>+2reps
Rest done me good, made some progress here tonight which I was happy with, going to try run the same weight for the super squat next week but clean up the form.
Happy with the first 3 weeks. Happy with the rate of progress. Elbows are starting to get a little tender have been since before Christmas. Not sure which path I want to head down for this, either wait until I introduce the NPP or look into bpc 157 and tb500 or head down the rabbit hole of GH.
Going to give them another week and see, will start using elbow braces first and go from there.
Fasted cardio done this morning 40 minutes on the elliptical. Happy to keep posting pics of the screen not sure if I was just flooding my log with the same type of pics though lol.
Lower 2 With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Db split squats
Set 1: 10x15kg
Set 2: 12x15
Set 3: 10x15
Slow control to the bottom and slight pause. The pause made all the difference here.
Barbell RDL
Acclimation set
8x60kg
Working sets
Set 1: 10x100kg>+10kg
Set 2: 10x100kg
Set 3: 10x100kg
Got 12 for each set last week so upped the weight this week and set the reps back to 10
Super squat machine (face in)
Build up sets
Set 1: 5x80kg
Set 2: 5x120kg
Working sets
Set 1: 10x160kg
Set 2: 5x200
Set 3: 6x240kg
Started my working set and just wanted to see how far I could take it tonight. 5 at 200 still felt good so stopped and went for 240. Got the wife to film it to see how my form held up at this weight. It felt ok but when I watch the vid I did lose a fair bit of depth and my hinge was looking a little weird.
Leg press
Build up sets
Set 1: 5x120kg
Set 2: 5x160kg
Working sets
Set 1: 10x220
Set 2: 10x240
Set 3: 10x240#
Wanted 10 at 220kg for all 3 sets tonight and was able to push a bit further. Last rep i didn’t get the full depth but happy with it either way.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Set 4: 11x51.8##
Quad extensions
Set 1: 15x65kg
Set 2: 15x65
Set 3: 12x65
Set 4: 12x65##>+2reps
Rest done me good, made some progress here tonight which I was happy with, going to try run the same weight for the super squat next week but clean up the form.
Happy with the first 3 weeks. Happy with the rate of progress. Elbows are starting to get a little tender have been since before Christmas. Not sure which path I want to head down for this, either wait until I introduce the NPP or look into bpc 157 and tb500 or head down the rabbit hole of GH.
Going to give them another week and see, will start using elbow braces first and go from there.
Yeah happy with the decision to rest and so am I brother keen to see where it’s all at for sure!! @Trenhead3cc
and so am I brother keen to see where it’s all at for sure!! @Trenhead3cc
Love the updates.
I’ve subscribed to updates that many times but I never get alerts when logs get updated, sorry I miss updates brother.
I’ve subscribed to updates that many times but I never get alerts when logs get updated, sorry I miss updates brother.
Great log bro, awesome you rested and back at it feeling better
@Allupfromhere Good detailed updates.............
@Allupfromhere food is looking solid here!
Push 1 with @ODINLABS
10 mins incline treadmill warm up
Some band work to get shoulders into gear
Flat db press
Warm ups
Set 1: 5x20kg
Set 2: 5x25kg
Set 3: 5x30kg
Working sets
Set 1: 8x40kg’s
Set 2: 8x40
Set3: 8x40#
Moved these 40’s well this week will try as squeeze what extra reps I can next week.
Incline bb bench press
Acclimation set
5x60kg
Working sets
Set 1: 10x70kg
Set 2: 10x70kg
Set 3: 8x70kg#
Hopefully get the last set to 10 as well next week.
I feel I should have progressed further with the exercise at this point but I lose a bit of gas after the dumbbell press as I prioritise that exercise more.
Dumbbell incline fly
Set 1: 12x15kg’s
Set 2: 12x15’s
Set 3: 11x15’s##
Db side lateral raises
Set 1 (superset): 10x12.5kg/10x7.5kg>+2.5kg both
Set 2 (superset): 10x12.5kg/10x7.5kg
So moved the weight up here for both but reduced the reps on the drop set, will push the increase in reps throughout the next few workouts.
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg
More reps here next week. Get the 10 reps each set comfortably now.
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 9x73kg##>+1rep
Set 3(dropset): 8x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
10 mins incline treadmill warm up
Some band work to get shoulders into gear
Flat db press
Warm ups
Set 1: 5x20kg
Set 2: 5x25kg
Set 3: 5x30kg
Working sets
Set 1: 8x40kg’s
Set 2: 8x40
Set3: 8x40#
Moved these 40’s well this week will try as squeeze what extra reps I can next week.
Incline bb bench press
Acclimation set
5x60kg
Working sets
Set 1: 10x70kg
Set 2: 10x70kg
Set 3: 8x70kg#
Hopefully get the last set to 10 as well next week.
I feel I should have progressed further with the exercise at this point but I lose a bit of gas after the dumbbell press as I prioritise that exercise more.
Dumbbell incline fly
Set 1: 12x15kg’s
Set 2: 12x15’s
Set 3: 11x15’s##
Db side lateral raises
Set 1 (superset): 10x12.5kg/10x7.5kg>+2.5kg both
Set 2 (superset): 10x12.5kg/10x7.5kg
So moved the weight up here for both but reduced the reps on the drop set, will push the increase in reps throughout the next few workouts.
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg
More reps here next week. Get the 10 reps each set comfortably now.
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 9x73kg##>+1rep
Set 3(dropset): 8x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
Super hot in the gym tonight, going to be crazy hot the next 3 days here in Melbourne but the show must continue anyway.
Cardio done this morning and moving up in resistance each week which is good.
Keen to take some comparison photos at the end of next week. Some days I feel visually I’m not making progress and other I know I am. Photos are a good way to keep you in the game mentally when I think nothing is changing.
I thrown some meal prep photos for the week tomorrow also.
Cardio done this morning and moving up in resistance each week which is good.
Keen to take some comparison photos at the end of next week. Some days I feel visually I’m not making progress and other I know I am. Photos are a good way to keep you in the game mentally when I think nothing is changing.
I thrown some meal prep photos for the week tomorrow also.
Attachments
Everything looks good, you killing it
Thank you brother!!
Smashing it mate
Thank you legend and likewise! We’re all just getting started gonna be a solid year for everyone I reckon!Smashing it mate
@Allupfromhere super hot in the gym bro? its freezing here, damn i gots to move to AU
your training is full on pump mode big lifting i see it
on the progress, hard to say, you cant judge your own pics you'll think negative bro let us see you i think you're making great progress
Bro it’s like 40deg Celsius for 3 days straight where I’m from at the moment@Allupfromhere super hot in the gym bro? its freezing here, damn i gots to move to AU
your training is full on pump mode big lifting i see it
on the progress, hard to say, you cant judge your own pics you'll think negative bro let us see you i think you're making great progress
I wouldn’t mind a cool day haha.Yeah I got some photos after my workout this morning I’ll post up, next week I’ll do the proper comparison pics the same as the positions of my starting pics. Thanks for all the support brother it definitely helps staying on the grind.
Pull day 1 with @ODINLABS
Rack pull
Set 1: 5x60kg
Set 2: 5x100
Set 3: 5x140
Set 4: 5x160
Set 5: 5x140
Set 6: 5x100
ISO lateral high row (hammer strength)
Combined weight for both sides displayed.
Set 1: 12x110kg
Set 2: 12x110
Set 3: 10x110#
If I get 12 reps for all 3 sets next week I’ll move the weight up the following work out.
ISO lateral row (hammer strength)
Acclimation set
5x80kg just to get a feel for the movement
Working sets
Set 1: 10x130kg
Set 2: 10x130kg
Set 3: 10x130##
Sat tight here again this week, will try and squeeze extra reps next week.
Bent over db flys
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg>
Set 4: 10x12.5kg#
Dumbbell Shrugs
Set 1: 12x50kg’s
Set 2: 12x50kg’s
Set 3: 12x50kg’s#
Dumbbell curls
With arm blaster
Set 1: 12x12.5kg
Set 2: [email protected]
Set 3(dropset): [email protected]#/ 10@5kg
Last set to failure then halve the weight and push for the same amount of reps.
Ezy bar preacher curl
Set 1: 8x35kg
Set 2: 8x35kg
Set 3: 8x35kg#>+2reps
This completes week 3 of this cycle. Was feeling a little flat about visual progress but need to remind myself the ball has just started to roll. Wife took some photos after the workout just so I could see some changes also. She is an awesome support with everything but especially to keep my mentality on the right path.
Rack pull
Set 1: 5x60kg
Set 2: 5x100
Set 3: 5x140
Set 4: 5x160
Set 5: 5x140
Set 6: 5x100
ISO lateral high row (hammer strength)
Combined weight for both sides displayed.
Set 1: 12x110kg
Set 2: 12x110
Set 3: 10x110#
If I get 12 reps for all 3 sets next week I’ll move the weight up the following work out.
ISO lateral row (hammer strength)
Acclimation set
5x80kg just to get a feel for the movement
Working sets
Set 1: 10x130kg
Set 2: 10x130kg
Set 3: 10x130##
Sat tight here again this week, will try and squeeze extra reps next week.
Bent over db flys
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg>
Set 4: 10x12.5kg#
Dumbbell Shrugs
Set 1: 12x50kg’s
Set 2: 12x50kg’s
Set 3: 12x50kg’s#
Dumbbell curls
With arm blaster
Set 1: 12x12.5kg
Set 2: [email protected]
Set 3(dropset): [email protected]#/ 10@5kg
Last set to failure then halve the weight and push for the same amount of reps.
Ezy bar preacher curl
Set 1: 8x35kg
Set 2: 8x35kg
Set 3: 8x35kg#>+2reps
This completes week 3 of this cycle. Was feeling a little flat about visual progress but need to remind myself the ball has just started to roll. Wife took some photos after the workout just so I could see some changes also. She is an awesome support with everything but especially to keep my mentality on the right path.
Looking mean bro, def need some side by sides
You know how people want cold when hot and hot when cold lol broBro it’s like 40deg Celsius for 3 days straight where I’m from at the moment
Yeah I got some photos after my workout this morning I’ll post up, next week I’ll do the proper comparison pics the same as the positions of my starting pics. Thanks for all the support brother it definitely helps staying on the grind.
i want warm and you want cold we fit together
Training is really showing itself bro
@Allupfromhere you look amazing bro big arms big chest wide shoulders and back legs are looking super tight
AMAZING changes to your body!
Thanks brother, yep this Sunday I’ll do the direct comparison positions
Haha, human nature to want what we don’t have.
Thanks brother, really appreciate the kind words!
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