Please Scroll Down to See Forums Below 
Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
-
- Tags
- odin labs
bro red meat 6x a week is weak.
should be 7x a week hehe
and i hope texas beef, not austrian beef
should be 7x a week hehe
and i hope texas beef, not austrian beef
pullups are always a great way to build a strong back/arms
and i like the cross cable/bent over db
and i like the cross cable/bent over db
Excellent food prep. That is how it should be done, and it's the best thing to stay healthy.
Thanks legend!!Training and meals looking fantastic! Keep it up bro !
Thanks bro, I kind of feel i was already on that path though. Average day is 220-250g protein, 120-150g carbs (depending on what day), 70-100g fats. Calories 2200-2500 depending on the day. Can I fine tune this better?
Push 1 Monday 10/3
With @ODINLABS
10 mins incline treadmill warm up
Flat db press
Working sets
Set 1: 10x42.5kg
Set 2: 8x42.5kg#
Seated incline chest press - hammer strength
Working sets
Set 1: 12x80kg
Set 2: 12x80kg
Peck deck machine
Working sets
Set 1: 12x75kg
Set 2: 10x75kg##
Db side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg/10x3kg (dropset)
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: 10x73kg
Set 3(dropset): 9x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
20mins stairmaster to finish.
Blood pressure in the morning was good at 121/61
Ped's
1iu Gh
60mcg clen
20mg Tbol pre workout
Food, macros, steps.
Food was a little low today, played golf and wasnt able to get that second morning meal in. Food was clean regardless though
steps for the day was just over 12k
Meal 1:
Egg frittata
Half Avocado
Lunch:
250g chicken breast
40g jasmine rice
100g broccoli
Snacks throughout the afternoon:
Chobani protein yoghurt
100g grapes
Protein water x2 scoops pre workout
Protein bar post workout
Dinner:
250g scotch fillet steak
100g broccoli
Calories: 1923
Protein: 206g
Carbs: 127g
Fats: 76g
With @ODINLABS
10 mins incline treadmill warm up
Flat db press
Working sets
Set 1: 10x42.5kg
Set 2: 8x42.5kg#
Seated incline chest press - hammer strength
Working sets
Set 1: 12x80kg
Set 2: 12x80kg
Peck deck machine
Working sets
Set 1: 12x75kg
Set 2: 10x75kg##
Db side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg/10x3kg (dropset)
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: 10x73kg
Set 3(dropset): 9x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
20mins stairmaster to finish.
Blood pressure in the morning was good at 121/61
Ped's
1iu Gh
60mcg clen
20mg Tbol pre workout
Food, macros, steps.
Food was a little low today, played golf and wasnt able to get that second morning meal in. Food was clean regardless though
steps for the day was just over 12k
Meal 1:
Egg frittata
Half Avocado
Lunch:
250g chicken breast
40g jasmine rice
100g broccoli
Snacks throughout the afternoon:
Chobani protein yoghurt
100g grapes
Protein water x2 scoops pre workout
Protein bar post workout
Dinner:
250g scotch fillet steak
100g broccoli
Calories: 1923
Protein: 206g
Carbs: 127g
Fats: 76g
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Nice fasted leg session brother.
Nice Blood pressure,
I see your PED list . Not running some test ?
How you finding the Tbol. I thought it was decent and keeping the fullness for longer.
I see your PED list . Not running some test ?
How you finding the Tbol. I thought it was decent and keeping the fullness for longer.
@Allupfromhere I can tell you’re ahead of it knowing you bloods are coming up and moving you pin days accordingly. Great work man.
Sorry was that just the PEds you took that day my bad
Yeah brother that was just on the day. Current compounds are;
Test e 600mg weekly
Mast e 400mg weekly
GH 1iu daily
Tbol 20mg daily
Clen 60mcg daily
Aromasin 12.5mg Eod
L-Carn 1ml pre fasted cardio and pre workout
Yeah I like it! Just a little sweetener in the gym on my workouts haha
Pull day 1 Tuesday 11/3
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
Warm up sets
5x60kg
5x60kg
working sets
Set 1: 10x90kg
Set 2: 10x90kg<-10kg
The 100kg still pretty sloppy so dropping it back to 90 to tighten it up a little.
ISO lateral row (hammer strength)
Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg
Kneeling single arm high cable row
Set 1: 12x25kg
Set 2: 12x25kg
Set 3: 12x25kg
Last rep of the final set were pretty much half reps as i was at failure by that stage.
Laying incline rear delt fly
(Dropsets)
Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
set 3: 10x10kg/7x5kg#
Dumbbell Shrugs
Sets x3 50kg each AMRAP
Ez barbell curls
Set 1: 10x45kg
Set 2: 10x45kg
Set 3: 8x45kg#
Pure form here, zero swing and tight, slow eccentric to the bottom.
Seated dumbbell curls
Sets x2 10kg each AMRAP
20 mins max incline treadmill to finish
14k steps for the day
Food, macros, Ped's;
Ped's
20mg Tbol preworkout
60mcg clen
1iu pm
12.5mg aromasin
400mg injectable l-carnitine preworkout
Morning blood pressure was 113/60
Food
Meal 1
Breakfast frittata
Half Avocado
Meal 2
200g yopro protein yoghurt
30g walnuts
Whey shake
Meal 3
250g chicken breast
40g jasmine rice
100g broccoli
Meal 4
Musashi high protein bar
1 slice sourdough toast with Vegemite and Avocado
Dinner
250g scotch fillet steak
100g broccoli
Bloods were taken this morning also so will post when results come in.
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
Warm up sets
5x60kg
5x60kg
working sets
Set 1: 10x90kg
Set 2: 10x90kg<-10kg
The 100kg still pretty sloppy so dropping it back to 90 to tighten it up a little.
ISO lateral row (hammer strength)
Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg
Kneeling single arm high cable row
Set 1: 12x25kg
Set 2: 12x25kg
Set 3: 12x25kg
Last rep of the final set were pretty much half reps as i was at failure by that stage.
Laying incline rear delt fly
(Dropsets)
Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
set 3: 10x10kg/7x5kg#
Dumbbell Shrugs
Sets x3 50kg each AMRAP
Ez barbell curls
Set 1: 10x45kg
Set 2: 10x45kg
Set 3: 8x45kg#
Pure form here, zero swing and tight, slow eccentric to the bottom.
Seated dumbbell curls
Sets x2 10kg each AMRAP
20 mins max incline treadmill to finish
14k steps for the day
Food, macros, Ped's;
Ped's
20mg Tbol preworkout
60mcg clen
1iu pm
12.5mg aromasin
400mg injectable l-carnitine preworkout
Morning blood pressure was 113/60
Food
Meal 1
Breakfast frittata
Half Avocado
Meal 2
200g yopro protein yoghurt
30g walnuts
Whey shake
Meal 3
250g chicken breast
40g jasmine rice
100g broccoli
Meal 4
Musashi high protein bar
1 slice sourdough toast with Vegemite and Avocado
Dinner
250g scotch fillet steak
100g broccoli
Bloods were taken this morning also so will post when results come in.
Attachments
Was running a little short on time this morning but got in what fasted cardio time would allow me too. The L-Carn from @ODINLABS is a proper game changer for cardio and weight training love having this to utilise!
Pre fasted cardio compounds;
400mg of injectable l-carnitine
1iu Gh
60mcg clen
Pre fasted cardio compounds;
400mg of injectable l-carnitine
1iu Gh
60mcg clen
Attachments
Great logs as always bro.
How's the fat loss progressing?
Thank legend! Yeah it's going really well separations are starting to come through nicely. No abs yet haha but good thing is starting weight was 88kg and weight monday morning was 87.2kg. Huge visual difference though so recomp is going well! 10% at 90+kg by Christmas is the goal.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
87kg is a good weight I can see your abs coming in very soon
@Allupfromhere Love a fasted workout! Post workout meal is on point!
Nice to see you correcting form.
Thanks brother!
I really dont know lol, all I can put it down to is my cardio i do every day maybe?
It was spot on before I started using Ped's and I was certain it would increase but I have managed to keep it where it need to be. Or my machine is broken hahaha
Lower 2 Wednesday 12/3
With @ODINLABS
10 minutes warm up on stairmaster
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Working sets
Set 1: 10x110kg
Set 2: 10x110kg
I have four build up sets to get to my working weight. I slapped these in tonight at 110kg had only just got to 100 last week and felt i could have got 120 for both sets. Only difference tonight was I have started taking the l-carnitine before my workout and just dont seem to gas out anywhere near as fast.
Walking db lunges
Volume and weight represents each side
Set 1: 10x17.5kg
Set 2: 10x17.5kg
Set 3: 8x17.5kg#
Deadlifts
Working sets
Set 1: 10x140kg
Set 2: 8x140kg#
Three set building up to Working weight. I have incorporated these into my leg workout moving foward not with a power lifting approach but hypertrophy focus
Standing calf raises
Set 1: 15x120kg
Set 2: 15x130kg
Set 3: 15x140kg
Set 4: 10x150kg#
Core work
Hanging knee raises
Set 1: 15
Set 2: 15
Set 3: 12#
3x 1 minute planks
30 minuted fasted cardio completed early am.
Starting to swap my workouts around now. Had been on my previous structure for close to 10 weeks and made good progress but feel like exercises were starting to stall. Time to freshen things up a little. Each day will display new changes to particular workouts.
Food, macros, Ped's, steps;
Ped's
1iu Gh both pre fasted cardio and pm
60mcg clen
20mg Tbol preworkout
400mg injectable l-carnitine both pre cardio and pre workout.
Honestly the L-carnitine is becoming the most significant game changer in this entire cycle I feel. The increase in capacity of endurance and daily energy has actually caught me off guard. I didnt think it would have this amount of influence. This is now a staple for me, at least until I become aware of any negatives.
Food
Meal 1
40g oats
15g manuka honey
50g blueberries
Cinnamon
40g almond butter
40g whey protien
Meal 2
200g yopro protien yoghurt
30g walnuts
Meal 3
250g chicken breast
40g dry weighed jasmine rice
100g broccoli
Arvo snack
2x musashi protein bars
(Easy to eat while im still working)
Dinner
250 ribeye steak
100g broccoli
Steps
12,350
With @ODINLABS
10 minutes warm up on stairmaster
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Working sets
Set 1: 10x110kg
Set 2: 10x110kg
I have four build up sets to get to my working weight. I slapped these in tonight at 110kg had only just got to 100 last week and felt i could have got 120 for both sets. Only difference tonight was I have started taking the l-carnitine before my workout and just dont seem to gas out anywhere near as fast.
Walking db lunges
Volume and weight represents each side
Set 1: 10x17.5kg
Set 2: 10x17.5kg
Set 3: 8x17.5kg#
Deadlifts
Working sets
Set 1: 10x140kg
Set 2: 8x140kg#
Three set building up to Working weight. I have incorporated these into my leg workout moving foward not with a power lifting approach but hypertrophy focus
Standing calf raises
Set 1: 15x120kg
Set 2: 15x130kg
Set 3: 15x140kg
Set 4: 10x150kg#
Core work
Hanging knee raises
Set 1: 15
Set 2: 15
Set 3: 12#
3x 1 minute planks
30 minuted fasted cardio completed early am.
Starting to swap my workouts around now. Had been on my previous structure for close to 10 weeks and made good progress but feel like exercises were starting to stall. Time to freshen things up a little. Each day will display new changes to particular workouts.
Food, macros, Ped's, steps;
Ped's
1iu Gh both pre fasted cardio and pm
60mcg clen
20mg Tbol preworkout
400mg injectable l-carnitine both pre cardio and pre workout.
Honestly the L-carnitine is becoming the most significant game changer in this entire cycle I feel. The increase in capacity of endurance and daily energy has actually caught me off guard. I didnt think it would have this amount of influence. This is now a staple for me, at least until I become aware of any negatives.
Food
Meal 1
40g oats
15g manuka honey
50g blueberries
Cinnamon
40g almond butter
40g whey protien
Meal 2
200g yopro protien yoghurt
30g walnuts
Meal 3
250g chicken breast
40g dry weighed jasmine rice
100g broccoli
Arvo snack
2x musashi protein bars
(Easy to eat while im still working)
Dinner
250 ribeye steak
100g broccoli
Steps
12,350
Attachments
I'm interested in L Carnatine. I have two vials just laying around/
Honestly bro It has genuinely become my favourite thing to use
You're pushing some good exercises.
Broccoli and steak sounds like a good mix. And I like the chicken breast rice and broccoli mix as well.
Broccoli and steak sounds like a good mix. And I like the chicken breast rice and broccoli mix as well.
Much respect for your hard work on this update.
I like to mix and I like that you're keeping your growth hormone and your clen very low.
I like to mix and I like that you're keeping your growth hormone and your clen very low.
bro no tren? 
makes me sad
makes me sad
Hey mate, just started using driven nutritions Kaizen. What do you like about L Carnatine? How have you found it beneficial thus far? I've only been using it for the past two workouts
I had bought the kaizen originally but it hurt like fuck to pin and after 2 injections my vial crashed and had to be thrown out. Couldn't even melt it down under hot water.
Biggest thing for me with the l-carnitine is i find my energy levels dont drop in my workouts and especially my fasted cardio. I take 800mg total each day split into 400mg both post cardio and workout and i find even during the day my energy levels have increased. By no mean am I saying it is like a stimulant but I rarely have yet to feel genuine fatigue. I honestly feel I could keep my cardio up for hours its strange. Keep in mind I am on a low carb diet but not in full keto as I am on growth hormone. I feel the l-carnitine allows me to bridge this gap and use fat stores as energy without having to move into ketosis. Plus the benefits it has for your heart too.
As in why inject over just consume as a supplement oraly? Or why take it external in general?
@Allupfromhere awesome log right here! sourdough is the way to go!
Thanks for the info mate. Where are you getting your L Carnitine from? i tried Premium Sups first but i found the pip far greater then Kaizen. I havent had it crash yet but ill be looking out for that. I noticed almost imediately the energy in the workout ! Ill keep at it and see how i find it after the first bottle !
Im using @ODINLABS L-Carn and honestly mate it is as smooth as his test. I havent used premium supps but @Eveflorence was using it and now uses odins and said its night and day difference. @VitalGains
Push 2 Thursday 13/3
With @ODINLABS
10mins warm up cardio
Barbell bench press
Warm up set
Set 1: 5x60
Set 2: 5x80
Working sets
Set 1: 10x100kg
Set 2: 8x100kg##
Low cable fly
Set 1: 12x17.5kg each side
Set 2: 12x17.5kg
Set 3: 12x17.5kg
ISO-lateral decline press
Set 1: 12x100kg
Set 2: 10x100kg#
Rep increase this week.
Dumbbell shoulder press
Set 1: 12x20kg
Set 2: 12 x20kg
Set 3: 12x20kg
Db Side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Set 3 (dropset): 8x12.5kg/8x7.5kg
Single arm overhead dumbbell tricep extension.
Set 1: 12x10kg
Set 2: 12x10kg
Set 3: 12x10kg
As deep of a stretch as i could get here. Absolute fire by the end of these!
Tricep rope extension
Sets x3: 32kg AMRAP
Slow and controlled with full lockout.
Some exercises in have Swapped just to reignite some stimulus as I feel a had stalled a little on the previous ones.
Morning fasted cardio was done 3:30am 30 mins.
Ped's
300mg Test E
200mg Mast E
2iu GH pre fasted cardio, pre bed.
80mcg clen pre fasted cardio
12.5mg aromasin
20mg Tbol preworkout
800mg injectable l-carnitine split pre cardio/preworkout
All the sweet stuff from the man himself @ODINLABS
15,700 steps in for the day
Food and macros for the day;
Meal 1
40g oats
50g blueberries
Cinnamon
15g manuka honey
125ml Almond milk.
40g almond butter
Meal 2
200g yopro protein yoghurt
30g walnuts
Meal 3
Chicken pesto protein pasta
Snack
Protien bar
Dinner
250g chicken breast
30g rice
100g broccoli
Taking tomorrow morning off from cardio as trying to catch up on some sleep. Been a few massive days with work training and cardio and only really getting 6-6.5hrs sleep a night.
With @ODINLABS
10mins warm up cardio
Barbell bench press
Warm up set
Set 1: 5x60
Set 2: 5x80
Working sets
Set 1: 10x100kg
Set 2: 8x100kg##
Low cable fly
Set 1: 12x17.5kg each side
Set 2: 12x17.5kg
Set 3: 12x17.5kg
ISO-lateral decline press
Set 1: 12x100kg
Set 2: 10x100kg#
Rep increase this week.
Dumbbell shoulder press
Set 1: 12x20kg
Set 2: 12 x20kg
Set 3: 12x20kg
Db Side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Set 3 (dropset): 8x12.5kg/8x7.5kg
Single arm overhead dumbbell tricep extension.
Set 1: 12x10kg
Set 2: 12x10kg
Set 3: 12x10kg
As deep of a stretch as i could get here. Absolute fire by the end of these!
Tricep rope extension
Sets x3: 32kg AMRAP
Slow and controlled with full lockout.
Some exercises in have Swapped just to reignite some stimulus as I feel a had stalled a little on the previous ones.
Morning fasted cardio was done 3:30am 30 mins.
Ped's
300mg Test E
200mg Mast E
2iu GH pre fasted cardio, pre bed.
80mcg clen pre fasted cardio
12.5mg aromasin
20mg Tbol preworkout
800mg injectable l-carnitine split pre cardio/preworkout
All the sweet stuff from the man himself @ODINLABS
15,700 steps in for the day
Food and macros for the day;
Meal 1
40g oats
50g blueberries
Cinnamon
15g manuka honey
125ml Almond milk.
40g almond butter
Meal 2
200g yopro protein yoghurt
30g walnuts
Meal 3
Chicken pesto protein pasta
Snack
Protien bar
Dinner
250g chicken breast
30g rice
100g broccoli
Taking tomorrow morning off from cardio as trying to catch up on some sleep. Been a few massive days with work training and cardio and only really getting 6-6.5hrs sleep a night.
Attachments
Beautiful thanks mate, nice to have choices isnt it
Left this mornings cardio out and not gonna lie, loved the extra sleep lol. Valerian root, magnesium and gh is allowing me the best sleep I think i have ever had.
Big pull session this afternoon to come, happy Friday legends.
Big pull session this afternoon to come, happy Friday legends.
Yeah not wrong though I think to get the full benefits from it consuming orally you have to take a significant more amount, like 4000mg instead of 400mg, which can lead to TMAO build up in the blood. Apparently this can be offset to a degree with ancillin but just easier and less drama pinning it.Beautiful thanks mate, nice to have choices isnt it
15k steps impressive bro but sleep does need work, you able to drop naps in here? @Allupfromhere
and what kind of protein bar you doing as a snack?
noticed you got carbs before bed, any way to cut that and put it post workout?
Yeah I know i never really was having carbs before bed and will cut them out again as of today. It's the musashi high protein bar 45g of protein. As for the sleep im trying to nap to and from work on the train so prob get another 1.5hrs sleep on top for the day. It's hard up at 3.30am for cardio and earliest I get in the gym at the moment in 8pm. I know something as to give but trying to navigate it as best as I can. Cheers brother appreciate ya
@Allupfromhere food looks on point man! A lot of good food.
you can have the carbs just do it lunch or pretraining broYeah I know i never really was having carbs before bed and will cut them out again as of today. It's the musashi high protein bar 45g of protein. As for the sleep im trying to nap to and from work on the train so prob get another 1.5hrs sleep on top for the day. It's hard up at 3.30am for cardio and earliest I get in the gym at the moment in 8pm. I know something as to give but trying to navigate it as best as I can. Cheers brother appreciate ya
It make sure you are hydrating really good on this setup..
and i would drop the clen at 2 weeks
and i would drop the clen at 2 weeks
Great updates on this. I like how you lay out the specs of your training and of your Macros.
bro no tren on your stack?
why??
why??
Chicken pesto sounds great right about now.
@Allupfromhere are you getting any negative side effects from the 80 mcg of clen?
Yeah honestly have been fine, I can definitely tell i have taken it but no major sides and fat loss is huge.
Not at this stage. Will continue with 2iu once im back on trt and will look at the possibility of increasing it to 4iu daily on my next cycle.
Hahaha might be a possibility when it comes time to cut for summer
Pull day 2 Friday 14/3
With @ODINLABS
10 mins warmup cardio stairmaster
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x77kg##
Hammer strength ISO lateral pulldown under grip
Working sets
Set 1: 10x80kg
Set 2: 10x80kg
Pull ups assisted
Working sets
Set 1: 10x13kg assistance
Set 2: 7x13kg assistance
Laying incline rear delt dumbbell fly
Set 1: 15x12.5kg
Set 2: 15x12.5kg
Set 3: 12x12.5kg#
I keep trying to swing it for a few more reps after failure to squeeze a little more juice out.
Dumbbell Shrugs
Sets 3x50kg each - AMRAP
Ez barbell curls
Set 1: 10x40kg
Set 2: 8x40kg
Set 3: 8x40kg
Kept the form tight but didnt have much gas in the tank.
Dumbbell curls
Sets x3 10kg AMRAP
Was super tired tonight and couldn't figure out why. I didnt even realise I skipped my rest day mid week so it was monday all the way through and have definitely felt it for sure.
Spilt is legs, push, pull, rest - repeat.With cardio in the morning everyday if I dont get that rest day in I drop off too hard as it's 12hours+ a day With work and travel too.
Going to have the weekend off completely, get some solid sleep in and give the body a break. Come Monday it's on and back to business
Daily steps 16,741
Food, macros, Ped's;
Ped's - all the magic from @ODINLABS
80mcg clen
2iu Gh split am/pm
20mg Tbol
800mg Injectable l-carnitine split pre cardio/preworkout
Meal 1
4 eggs
150g short cut bacon
1 mission lite wrap
Meal 2
250g shredded chicken breast
Salad;
Tomato
Cucumber
Onion
Olives
feta
Olive oil and vinegar as dressing
Meal 3
Chicken pesto protien pasta
Snack
Musashi high protein bar 45g
Dinner
250g scotch fillet steak
100g broccoli
Sunday today and it's round 3 of pennant season. So playing golf down in the valley today to the club that knocked us out of last year's finals. Fingers crossed
Big Meal prep this afternoon and will have plenty of meals to post and share. Hope everyone is enjoying there weekend.
With @ODINLABS
10 mins warmup cardio stairmaster
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x77kg##
Hammer strength ISO lateral pulldown under grip
Working sets
Set 1: 10x80kg
Set 2: 10x80kg
Pull ups assisted
Working sets
Set 1: 10x13kg assistance
Set 2: 7x13kg assistance
Laying incline rear delt dumbbell fly
Set 1: 15x12.5kg
Set 2: 15x12.5kg
Set 3: 12x12.5kg#
I keep trying to swing it for a few more reps after failure to squeeze a little more juice out.
Dumbbell Shrugs
Sets 3x50kg each - AMRAP
Ez barbell curls
Set 1: 10x40kg
Set 2: 8x40kg
Set 3: 8x40kg
Kept the form tight but didnt have much gas in the tank.
Dumbbell curls
Sets x3 10kg AMRAP
Was super tired tonight and couldn't figure out why. I didnt even realise I skipped my rest day mid week so it was monday all the way through and have definitely felt it for sure.
Spilt is legs, push, pull, rest - repeat.With cardio in the morning everyday if I dont get that rest day in I drop off too hard as it's 12hours+ a day With work and travel too.
Going to have the weekend off completely, get some solid sleep in and give the body a break. Come Monday it's on and back to business
Daily steps 16,741
Food, macros, Ped's;
Ped's - all the magic from @ODINLABS
80mcg clen
2iu Gh split am/pm
20mg Tbol
800mg Injectable l-carnitine split pre cardio/preworkout
Meal 1
4 eggs
150g short cut bacon
1 mission lite wrap
Meal 2
250g shredded chicken breast
Salad;
Tomato
Cucumber
Onion
Olives
feta
Olive oil and vinegar as dressing
Meal 3
Chicken pesto protien pasta
Snack
Musashi high protein bar 45g
Dinner
250g scotch fillet steak
100g broccoli
Sunday today and it's round 3 of pennant season. So playing golf down in the valley today to the club that knocked us out of last year's finals. Fingers crossed
Big Meal prep this afternoon and will have plenty of meals to post and share. Hope everyone is enjoying there weekend.
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@Allupfromhere what kind of protein pasta do you use? interested to see meal 3Pull day 2 Friday 14/3
With @ODINLABS
10 mins warmup cardio stairmaster
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x77kg##
Hammer strength ISO lateral pulldown under grip
Working sets
Set 1: 10x80kg
Set 2: 10x80kg
Pull ups assisted
Working sets
Set 1: 10x13kg assistance
Set 2: 7x13kg assistance
Laying incline rear delt dumbbell fly
Set 1: 15x12.5kg
Set 2: 15x12.5kg
Set 3: 12x12.5kg#
I keep trying to swing it for a few more reps after failure to squeeze a little more juice out.
Dumbbell Shrugs
Sets 3x50kg each - AMRAP
Ez barbell curls
Set 1: 10x40kg
Set 2: 8x40kg
Set 3: 8x40kg
Kept the form tight but didnt have much gas in the tank.
Dumbbell curls
Sets x3 10kg AMRAP
Was super tired tonight and couldn't figure out why. I didnt even realise I skipped my rest day mid week so it was monday all the way through and have definitely felt it for sure.
Spilt is legs, push, pull, rest - repeat.With cardio in the morning everyday if I dont get that rest day in I drop off too hard as it's 12hours+ a day With work and travel too.
Going to have the weekend off completely, get some solid sleep in and give the body a break. Come Monday it's on and back to business
Daily steps 16,741
Food, macros, Ped's;
Ped's - all the magic from @ODINLABS
80mcg clen
2iu Gh split am/pm
20mg Tbol
800mg Injectable l-carnitine split pre cardio/preworkout
Meal 1
4 eggs
150g short cut bacon
1 mission lite wrap
Meal 2
250g shredded chicken breast
Salad;
Tomato
Cucumber
Onion
Olives
feta
Olive oil and vinegar as dressing
Meal 3
Chicken pesto protien pasta
Snack
Musashi high protein bar 45g
Dinner
250g scotch fillet steak
100g broccoli
Sunday today and it's round 3 of pennant season. So playing golf down in the valley today to the club that knocked us out of last year's finals. Fingers crossed
Big Meal prep this afternoon and will have plenty of meals to post and share. Hope everyone is enjoying there weekend.
Golf, you know I did push ups between holes before, not sure if possible for you or would look strange lol
Haha people will think i have gone mad throwing in some push ups between holes@Allupfromhere what kind of protein pasta do you use? interested to see meal 3
Golf, you know I did push ups between holes before, not sure if possible for you or would look strange lol
I'll take a photo of the pasta i used, there the wife's meals she makes so I grabbed a couple when my meals had run out lol.
Full rest weekend done! Feeling awesome, well rested, refuelled and keen to light it up this week.
Some 1st, 2nd and dinners prepped for the next 4 days
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Your meal prep looks delicious. This is the key to success.Haha people will think i have gone mad throwing in some push ups between holes
I'll take a photo of the pasta i used, there the wife's meals she makes so I grabbed a couple when my meals had run out lol.
Full rest weekend done! Feeling awesome, well rested, refuelled and keen to light it up this week.
Some 1st, 2nd and dinners prepped for the next 4 days
@Allupfromhere and I would think you're normal throwing in some push ups, but how about squats say you warming up the legs.
Great prep broHaha people will think i have gone mad throwing in some push ups between holes
I'll take a photo of the pasta i used, there the wife's meals she makes so I grabbed a couple when my meals had run out lol.
Full rest weekend done! Feeling awesome, well rested, refuelled and keen to light it up this week.
Some 1st, 2nd and dinners prepped for the next 4 days
How did ya bloods go, all healthy?
Still waiting bro roidsafe is a fucking joke should have just went back to imedical.. never againGreat prep bro
How did ya bloods go, all healthy?
Wow, yeah imedical I get it the same day crazy fast
Bloods are in finally, everything is looking spot on and was even able to get my ldl back in range with clean food and cardio even whilst on cycle.. winning and grinning.
E2 was boosting before but have managed to get it in range and controlled which was needed as I increased my test dose from 250mg weekly to 600mg weekly.
6 weeks to go, keep on grinding.
E2 was boosting before but have managed to get it in range and controlled which was needed as I increased my test dose from 250mg weekly to 600mg weekly.
6 weeks to go, keep on grinding.
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@Allupfromhere I see from Feb to March your estrogen really improved. You mean your e2 dropped with MORE testosterone? clarify what you did in the end please.
Sorry, I was on 250mg at the start of cycle and had always planned to increase. First bloods showed the high e2, i added 12.5mg of aromasin eod and at the same time increased my test to 600mg as it was that time through my cycle that I had already planned to increase. The aromasin at that dose improved e2 and stabilised the range.
Looking good mate. I can see how committed you arePull day 2 Friday 14/3
With @ODINLABS
10 mins warmup cardio stairmaster
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x77kg##
Hammer strength ISO lateral pulldown under grip
Working sets
Set 1: 10x80kg
Set 2: 10x80kg
Pull ups assisted
Working sets
Set 1: 10x13kg assistance
Set 2: 7x13kg assistance
Laying incline rear delt dumbbell fly
Set 1: 15x12.5kg
Set 2: 15x12.5kg
Set 3: 12x12.5kg#
I keep trying to swing it for a few more reps after failure to squeeze a little more juice out.
Dumbbell Shrugs
Sets 3x50kg each - AMRAP
Ez barbell curls
Set 1: 10x40kg
Set 2: 8x40kg
Set 3: 8x40kg
Kept the form tight but didnt have much gas in the tank.
Dumbbell curls
Sets x3 10kg AMRAP
Was super tired tonight and couldn't figure out why. I didnt even realise I skipped my rest day mid week so it was monday all the way through and have definitely felt it for sure.
Spilt is legs, push, pull, rest - repeat.With cardio in the morning everyday if I dont get that rest day in I drop off too hard as it's 12hours+ a day With work and travel too.
Going to have the weekend off completely, get some solid sleep in and give the body a break. Come Monday it's on and back to business
Daily steps 16,741
Food, macros, Ped's;
Ped's - all the magic from @ODINLABS
80mcg clen
2iu Gh split am/pm
20mg Tbol
800mg Injectable l-carnitine split pre cardio/preworkout
Meal 1
4 eggs
150g short cut bacon
1 mission lite wrap
Meal 2
250g shredded chicken breast
Salad;
Tomato
Cucumber
Onion
Olives
feta
Olive oil and vinegar as dressing
Meal 3
Chicken pesto protien pasta
Snack
Musashi high protein bar 45g
Dinner
250g scotch fillet steak
100g broccoli
Sunday today and it's round 3 of pennant season. So playing golf down in the valley today to the club that knocked us out of last year's finals. Fingers crossed
Big Meal prep this afternoon and will have plenty of meals to post and share. Hope everyone is enjoying there weekend.
Thanks legend!
Thank you brother, yeah it's just a lifestyle nowLooking good mate. I can see how committed you are
Quick update for yesterday, didnt make it to gym last night absolute monster of a day at work and didnt get home until 9pm.
13,677 steps for the day.
Ped's
300mg Test E
200mg Mast E
80mcg clen
400mg injectable l-carnitine
Food
Meal 1 - 9:30am
40g oats
50g blueberries
15g manuka honey
200ml almond milk
30g almond butter
34g whey
Meal 2 - 12:30pm
250gm chicken breast
40g jasmine rice
100g broccoli
Meal 3 - 3:30pm
200g yopro protein yoghurt
30g walnuts
2 scoops protein water
1 can yellowfin tuna
Last Meal 5:30pm
250g scotch fillet steak
100g broccoli
Total cals 2051
Was a lower day on food.
Sticking super tight to 16/8 IF window for the remainder of my cycle as I will drop the morning cardio if I have late nights at work the day before to try and prioritise sleep and recovery as it's running tight as it is.
Leg workout to follow this afternoon.
13,677 steps for the day.
Ped's
300mg Test E
200mg Mast E
80mcg clen
400mg injectable l-carnitine
Food
Meal 1 - 9:30am
40g oats
50g blueberries
15g manuka honey
200ml almond milk
30g almond butter
34g whey
Meal 2 - 12:30pm
250gm chicken breast
40g jasmine rice
100g broccoli
Meal 3 - 3:30pm
200g yopro protein yoghurt
30g walnuts
2 scoops protein water
1 can yellowfin tuna
Last Meal 5:30pm
250g scotch fillet steak
100g broccoli
Total cals 2051
Was a lower day on food.
Sticking super tight to 16/8 IF window for the remainder of my cycle as I will drop the morning cardio if I have late nights at work the day before to try and prioritise sleep and recovery as it's running tight as it is.
Leg workout to follow this afternoon.
Attachments
Similar threads
