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Well my view is crashed e2 is just as bad as high e2. Approaching it this was I was able to find my ceiling before needing to deploy an ai. As from what I read ai's should be avoided when possible.
Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
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- odin labs
Well my view is crashed e2 is just as bad as high e2. Approaching it this was I was able to find my ceiling before needing to deploy an ai. As from what I read ai's should be avoided when possible.
Quick one to finish the day. Moving all training to early am as of tomorrow. Trying to train after work just runs way too late. Cardio will take a hit but will try and push for 20mins closer each workout. Workouts will now be fasted also. This is just aimed at trying to get more sleep in as its taking a beating at the moment and am kind of burning the wick at both ends.
Today's Ped's
2iu gh pm
80mcg clen am
Food is pretty much the same as yesterday except swapped the yopro protein yoghurt out for natural yoghurt and 20ml of calorie free maple syrup. Meals were prepped at the start of the week so going to be the same.
18k steps
Calories 2234
Macros attached.
Today's Ped's
2iu gh pm
80mcg clen am
Food is pretty much the same as yesterday except swapped the yopro protein yoghurt out for natural yoghurt and 20ml of calorie free maple syrup. Meals were prepped at the start of the week so going to be the same.
18k steps
Calories 2234
Macros attached.
Attachments
PED's list is excellent.
test, mast and clen is gonna be a nice hardener. i used to use clen back when i competed. its okay.
test, mast and clen is gonna be a nice hardener. i used to use clen back when i competed. its okay.
Thank you brother means alot!
Yes for sure thanks legend.
The combination has been very effective thus far.
Steak and broccoli everyday brother haha
Have responded well to the clen and planing on using gh long term to give it a solid chance.
Nah it's as high as im going. It's already super effective at that dose for me so I dont feel a need to push it.
Thanks mate.
Yeah I take electrolytes everyday and have recently ordered taurine.
It's paying off for sure
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Thats fair in terms of planning, increase it up and lets have tamoxifen on hand in case of sides.
btw why 600 not 500? your vials 250mgs/ml right @Allupfromhere
Yeah I have tamoxifen there already brother! Yeah but just rounded off the injectables to 1g weekly 600 test 400 mast
Awesome job getting the ldl back in line.
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1 gram is a lot btw, but you dont need to round off 500mgs testosterone with 300mgs masteron is a clean enough dose for you IMO. @Allupfromhere
Thank you brother, yeah I probably pushed it a touch further then needed but it has worked out so far. Will consider next run though.
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@Allupfromhere Keep on that grind bro!
@Allupfromhere glad to see ya got the e2 handled man. You’re all over it.
Lower 1 Wednesday 19/3
With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
This weight is stil working well, will run it for another week and see again.
Leg press
Working sets
Set 1: 10x240kg
Set 2: 10x280kg
Set 3: 5x300kg##
Was feeling fantastic after a 4 day deload, took 300 for a test drive today and got 5. Will try hit that weight as my first working set next rotation and see what rep range I can get. Kind of used up alot of fuel on the first 2 sets.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 12x65kg
Set 2: 12x65kg
Set 3: 12x65kg
Push 1 Thursday 20/1
With @ODINLABS
10 mins incline treadmill warm up
Bench press
Working sets
Set 1: 8x100kg
Set 2: 5x100kg##
Hammer strength incline flys
Set 1: 12x12.5kg per side
Set 2: 12x12.5kg
Set 3: 10x12.5kg##
Db shoulder press
Weights each side
Set 1: 10x25kg
Set 2: 8x25kg##
Db side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Slight pause at the top
Overhead db tricep extension single arm
Reps each arm
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 9x12.5kg##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 10x73kg
Set 3(dropset): 10x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
Kind of slack update as work is absolutely hammering me at the moment but want to keep the log current.
Need some advice and opinions. I stopped the my fasted cardio as I am training fasted before work now. Implemented a strict 16/8 eating window and kept calories and macros the same. Now my issue is last Monday i was 87.6kg, this morning I weighed 84.5kg.
Now dont get me wrong im leaning out like fuck and my weights are the heaviest they have been. Don't feel a drop in strength or energy but have noticed im not looking as full and Mrs mentioned the same but have the most definition ive ever had. By no means am I shredded haha but leanest I have been for sure.
Workis definitely been the biggest change in situation currently. Days are massive 15k+ steps daily with heavy lifting. I feel this has been the biggest influence either way, good or bad.
So the fork it the road im sitting at. Do I slow the weight loss down by maybe increasing food or cut the clen? Or do I let nature's course continue and strip all the fat i can for the rest of my cycle and just try and lean bulk steadily for the rest of the year?
For context diet and food source has been clean as it gets.
Moving around 2200-2500 cals a day.
protein 220-250g
Carbs 100-150g
fats 80-110g
With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
This weight is stil working well, will run it for another week and see again.
Leg press
Working sets
Set 1: 10x240kg
Set 2: 10x280kg
Set 3: 5x300kg##
Was feeling fantastic after a 4 day deload, took 300 for a test drive today and got 5. Will try hit that weight as my first working set next rotation and see what rep range I can get. Kind of used up alot of fuel on the first 2 sets.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 12x65kg
Set 2: 12x65kg
Set 3: 12x65kg
Push 1 Thursday 20/1
With @ODINLABS
10 mins incline treadmill warm up
Bench press
Working sets
Set 1: 8x100kg
Set 2: 5x100kg##
Hammer strength incline flys
Set 1: 12x12.5kg per side
Set 2: 12x12.5kg
Set 3: 10x12.5kg##
Db shoulder press
Weights each side
Set 1: 10x25kg
Set 2: 8x25kg##
Db side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Slight pause at the top
Overhead db tricep extension single arm
Reps each arm
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 9x12.5kg##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 10x73kg
Set 3(dropset): 10x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
Kind of slack update as work is absolutely hammering me at the moment but want to keep the log current.
Need some advice and opinions. I stopped the my fasted cardio as I am training fasted before work now. Implemented a strict 16/8 eating window and kept calories and macros the same. Now my issue is last Monday i was 87.6kg, this morning I weighed 84.5kg.
Now dont get me wrong im leaning out like fuck and my weights are the heaviest they have been. Don't feel a drop in strength or energy but have noticed im not looking as full and Mrs mentioned the same but have the most definition ive ever had. By no means am I shredded haha but leanest I have been for sure.
Workis definitely been the biggest change in situation currently. Days are massive 15k+ steps daily with heavy lifting. I feel this has been the biggest influence either way, good or bad.
So the fork it the road im sitting at. Do I slow the weight loss down by maybe increasing food or cut the clen? Or do I let nature's course continue and strip all the fat i can for the rest of my cycle and just try and lean bulk steadily for the rest of the year?
For context diet and food source has been clean as it gets.
Moving around 2200-2500 cals a day.
protein 220-250g
Carbs 100-150g
fats 80-110g
Last edited:
I say just continue cutting until your body says no more. Always take advantage of what your body will give you. Momentum is your friend.
This does make alot of sense, thanks bro.
@Allupfromhere in your situation staying on the cut is the best bro @RoidRage69 and I agree on this point
i think you should be hammering cardio and keeping carbs low to shred up and fully 6 pack it
i see you really on the direction to shred
Done deal brother ill ride this out while it's working
you near a nice cut path bro take itDone deal brother ill ride this out while it's working
Pull day 1 Friday 21/3
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
Warm up set
10x60
working sets
Set 1: 10x100kg
Set 2: 9x100kg##
ISO lateral row (hammer strength)
Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg
Kneeling single arm high cable row
Set 1: 12x30KG
Set 2: 12x30
Set 3: 12x35>+5KG
Shrugs (standing calf raise machine)
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 11x125kg##
Ez barbell curls
Set 1: 10x40kg
Set 2: 10x40kg
Set 3: 8x40kg#
Pure form here, zero swing and tight, slow eccentric to the bottom.
Seated dumbbell curls
Sets x2 10kg each AMRAP
Food, macros ped's
Ped's all from the Norse God
80mcg clen
2iu gh
20mg tbol
400mg l-carnitine
Meal 1 - 9.30am
40g oats
20g almond butter
200ml almond milk
50g blueberries
Cinnamon
2x scoop whey
Meal 2 - 12pm
3 eggs
100g shortcut bacon
1 mission lite wrap
Meal 3 - 2.30pm
250g scotch fillet steak
40g jasmine rice
100g broccoli
Quest protien bar post workout
Dinner - 5.20pm (last meal)
250g scotch fillet steak
2 eggs
100g broccoli
Total cals
2514
Protein
257
Carbs
138
Fats
101
So going to ride this cut out, took a photo tonight to compare. Same pose same place 2 weeks between each.
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
Warm up set
10x60
working sets
Set 1: 10x100kg
Set 2: 9x100kg##
ISO lateral row (hammer strength)
Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg
Kneeling single arm high cable row
Set 1: 12x30KG
Set 2: 12x30
Set 3: 12x35>+5KG
Shrugs (standing calf raise machine)
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 11x125kg##
Ez barbell curls
Set 1: 10x40kg
Set 2: 10x40kg
Set 3: 8x40kg#
Pure form here, zero swing and tight, slow eccentric to the bottom.
Seated dumbbell curls
Sets x2 10kg each AMRAP
Food, macros ped's
Ped's all from the Norse God
80mcg clen
2iu gh
20mg tbol
400mg l-carnitine
Meal 1 - 9.30am
40g oats
20g almond butter
200ml almond milk
50g blueberries
Cinnamon
2x scoop whey
Meal 2 - 12pm
3 eggs
100g shortcut bacon
1 mission lite wrap
Meal 3 - 2.30pm
250g scotch fillet steak
40g jasmine rice
100g broccoli
Quest protien bar post workout
Dinner - 5.20pm (last meal)
250g scotch fillet steak
2 eggs
100g broccoli
Total cals
2514
Protein
257
Carbs
138
Fats
101
So going to ride this cut out, took a photo tonight to compare. Same pose same place 2 weeks between each.
Looking great bro!!!
Keep killing it !
Thanks brother appreciated it!
Your log is on fire bro been watching your numbers increase biggg time! Your strength is rolling in hot now legend!
Thanks bro, yeah it’s crazy enjoying the Mk677 and low dose test. Surprisingly growing of so little. Can’t wait to blast in 4 weeks haha
It’s good to see everyone get better ever day/week/month. We keep our foot down and it’s crazy where we can take ourselves
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Your arms and shoulders are MUCH better and bigger than I remember, I just clicked back. @Allupfromhere
High protein is working well for you, really nice lats coming out as well.
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You dont get hungry from nutrobal mk677?
I currently take 1 hour before bed and 2 hours since last meal.
But come winter bulk I will be taking it AM
Definitely happy with how the year has started. Confident i can make some really good progress through the year for sure!
Thanks brother appreciate all the kind words and you dropping in on my log each day to help
If I dont Kneel then then my hand starts too close to where the cable handle rests. Cable machine only goes so high.
Make sure you get some pictures of your nutrition as well. We want to see what you're eating.
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@Allupfromhere you've been doing really well and only going to get better.Definitely happy with how the year has started. Confident i can make some really good progress through the year for sure!
Thanks brother appreciate all the kind words and you dropping in on my log each day to help
Absolutely my dudeThanks brother glad to here im on the right track!
always around to support and help.
Nice mate massive difference there! Makes the work all the sweeter when you’ve got the visuals to back it up
Thanks legend! To be honest I think some impatience has clouded some of my realistic expectations for progress. I was a little disheartened when I Lost some fullness but at the same time should be happy with the drop in body fat. As I continue and progress i learn more about myself and my progress response i build a better picture overall of time periods i should be setting for goals. I am fully at the point now where im no longer trying to set certain milestones during each cycle but more so looking overall per annum. I understand to treat each cycle and phase as building blocks to and end goal throughout each year and feel this is a more constructive way physically and mentally to approach it. What I trying to say is I have digested the Rome cannot be built in a day hahaha so from now on its just piece by piece but I know what target I have by the end of this year
Thanks as always for the kind words and support brother! You know im cheering you on the whole time too legend
You’ll get there mate clearly you’ve got the ethic! That’s the duality of the cut though such a mental gameThanks legend! To be honest I think some impatience has clouded some of my realistic expectations for progress. I was a little disheartened when I Lost some fullness but at the same time should be happy with the drop in body fat. As I continue and progress i learn more about myself and my progress response i build a better picture overall of time periods i should be setting for goals. I am fully at the point now where im no longer trying to set certain milestones during each cycle but more so looking overall per annum. I understand to treat each cycle and phase as building blocks to and end goal throughout each year and feel this is a more constructive way physically and mentally to approach it. What I trying to say is I have digested the Rome cannot be built in a day hahaha so from now on its just piece by piece but I know what target I have by the end of this year
Thanks as always for the kind words and support brother! You know im cheering you on the whole time too legend
once you get a car. Up or two it will be night and day bro no doubt! Agreed on the impatience I’m the exact same as you, but looking at some physique shots with a few months difference helps put the mind at ease
@Allupfromhere back is looking good. Also the shoulder man. Nice work
Nice on bloods
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When you drop bodyfat you will get flatter, its normal but long term you'll be much leaner and happier. EVO family support for you.Thanks legend! To be honest I think some impatience has clouded some of my realistic expectations for progress. I was a little disheartened when I Lost some fullness but at the same time should be happy with the drop in body fat. As I continue and progress i learn more about myself and my progress response i build a better picture overall of time periods i should be setting for goals. I am fully at the point now where im no longer trying to set certain milestones during each cycle but more so looking overall per annum. I understand to treat each cycle and phase as building blocks to and end goal throughout each year and feel this is a more constructive way physically and mentally to approach it. What I trying to say is I have digested the Rome cannot be built in a day hahaha so from now on its just piece by piece but I know what target I have by the end of this year
Thanks as always for the kind words and support brother! You know im cheering you on the whole time too legend
@Allupfromhere
Lower 1 Monday 24/3
With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Hamstring curl warm ups
20x20kg
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
Leg press
Working sets
Set 1: 10x280kg
Set 2: 10x300kg>+5reps
Be 300 for all working sets next week for sure.
Seated hamstring curl
Set 1: 15x62kg>+2 plates
Set 2: 12x62kg
Set 3: 11x62kg#
Quad extensions
Set 1: 12x70kg>+1 plate
Set 2: 10x70kg#
Set 3: 10x70kg#
Was in and out this morning as I had to get to work a touch earlier then normal, was still happy with the workout overall.
14k steps for the day.
Food, macros + Ped's
Ped's - @ODINLABS finest.
300mg Test E
200mg Mast E
80mcg clen
2iu's Gh
400mg injectable l-carnitine
All Ped's were administered pre workout.
Food
Meal 1 - 9.30am
40g oats
50g blueberries
Cinnamon
20g almond butter
200ml almond milk
2x whey scoop
Meal 2 - 12.30pm
200g chicken breast
50g jasmine rice
100g broccoli
Meal 3 - 3.30pm
Musashi protein bar
1 can tuna
Dinner - 5.30pm
250g beef strips
100g broccoli
Total calories - 1950
A touch low but will bump tomorrow, macros I will post in photo.
Needed to bump the fats up but had run out of walnuts and Avocado.
Food will be super boring and very similar the next 4 weeks as it is just simply working lol. The meal times are the set times i have available during work to get it in and this also allows me to keep the strict 16/8 fasting window.
Bp was good this morning 126/61
With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Hamstring curl warm ups
20x20kg
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
Leg press
Working sets
Set 1: 10x280kg
Set 2: 10x300kg>+5reps
Be 300 for all working sets next week for sure.
Seated hamstring curl
Set 1: 15x62kg>+2 plates
Set 2: 12x62kg
Set 3: 11x62kg#
Quad extensions
Set 1: 12x70kg>+1 plate
Set 2: 10x70kg#
Set 3: 10x70kg#
Was in and out this morning as I had to get to work a touch earlier then normal, was still happy with the workout overall.
14k steps for the day.
Food, macros + Ped's
Ped's - @ODINLABS finest.
300mg Test E
200mg Mast E
80mcg clen
2iu's Gh
400mg injectable l-carnitine
All Ped's were administered pre workout.
Food
Meal 1 - 9.30am
40g oats
50g blueberries
Cinnamon
20g almond butter
200ml almond milk
2x whey scoop
Meal 2 - 12.30pm
200g chicken breast
50g jasmine rice
100g broccoli
Meal 3 - 3.30pm
Musashi protein bar
1 can tuna
Dinner - 5.30pm
250g beef strips
100g broccoli
Total calories - 1950
A touch low but will bump tomorrow, macros I will post in photo.
Needed to bump the fats up but had run out of walnuts and Avocado.
Food will be super boring and very similar the next 4 weeks as it is just simply working lol. The meal times are the set times i have available during work to get it in and this also allows me to keep the strict 16/8 fasting window.
Bp was good this morning 126/61
Attachments
@Allupfromhere looking good bro stay on that grind!
a lot of steps almost 15k damn how you doing os much cardio
you do need to bump fats for sure though
Push 1 Tuesday 25/3
10 mins incline treadmill warm up
Bench press
Working sets
Set 1: 8x100kg
Set 2: 6x100kg>+1rep
Dumbell incline press
Working sets
Set 1: 12x37.5kg
Set 2: 10x37.5kg#
Cable side lateral raises
Set 1: 12x7.5kg
Set 2: 12x7.5kg
Set 3: 10x7.5kg right#/ 9x7.5kg# left
Pause at the top, slow controlled eccentric.
Dumbbell shoulder press
Weight per side
Working sets
Set 1: 10x 25kg
Set 2: 8x25kg#
Overhead db tricep extension single arm
Reps each arm
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 9x12.5kg##
Tricep rope extention
Set 1: 12x37.2kg
Set 2: 12x37.2kg
Set 3: 10x37.2kg#
Ped's
80mcg clen
2iu Gh
meal 1
60g better foods rice puffs
2x scoop whey
meal 2
200g chicken breast
50g jasmine rice
100g brocoli
1 can tuna
meal 3
2x scoop whey
Meal 4
250g beef strips
100g brocoli
10 mins incline treadmill warm up
Bench press
Working sets
Set 1: 8x100kg
Set 2: 6x100kg>+1rep
Dumbell incline press
Working sets
Set 1: 12x37.5kg
Set 2: 10x37.5kg#
Cable side lateral raises
Set 1: 12x7.5kg
Set 2: 12x7.5kg
Set 3: 10x7.5kg right#/ 9x7.5kg# left
Pause at the top, slow controlled eccentric.
Dumbbell shoulder press
Weight per side
Working sets
Set 1: 10x 25kg
Set 2: 8x25kg#
Overhead db tricep extension single arm
Reps each arm
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 9x12.5kg##
Tricep rope extention
Set 1: 12x37.2kg
Set 2: 12x37.2kg
Set 3: 10x37.2kg#
Ped's
80mcg clen
2iu Gh
meal 1
60g better foods rice puffs
2x scoop whey
meal 2
200g chicken breast
50g jasmine rice
100g brocoli
1 can tuna
meal 3
2x scoop whey
Meal 4
250g beef strips
100g brocoli
I dont have time st the moment bro, im in the gym at 3.30am and need to be on my way just after 4.30 to get to work. Only cardio im getting at the moment is my warm ups, rest days and daily steps.
How ya finding the growth? Absolute game changer
Sleeping really well lol, appetite has increased which i try to remind myself of also. I feel Im recovering well since taking it too but I most interested in seeing its benefits at the end of this year and after another cycle. I know it was a long term development so really want to give it some time to truly shine
Defo a long term compound from what I understand! Same as though bro absolutely knocks me out every night like a babySleeping really well lol, appetite has increased which i try to remind myself of also. I feel Im recovering well since taking it too but I most interested in seeing its benefits at the end of this year and after another cycle. I know it was a long term development so really want to give it some time to truly shine
Pull 1 Wednesday 26/3
10 mins incline cardio warmup
Bent over barbell rows
Working sets
Set 1: 10x100kg
Set 2: 8x100kg##
Hammer strength high row machine
Working sets
Set 1: 10x80kg
Set 2: 10x80kg
Slow controlled both concentric and eccentric with squeeze and pause at the bottom.
Reverse peck deck rear delt fly
Set 1: 10x68kg
Set 2: 10x68kg
Set 3: 8x68kg#
Shrugs - standing calf raise machine
Set 1: 12x125kg
Set 2: 12 x125kg
Set 3: 10x125kg#
Ez barbell curls
Set 1: 10x40kg
Set 2: 10x40kg
Set 3: 7x40kg##
Set 4: AMRAP
First 3 sets a complete control Tempo is 2.1.3.1 the last set just for the pump. Just curl the bar, a little cheating on the way up when she gets heavy and controlled her on the way down.
Arms a full as fuck after this.
10k steps for the day.
Food, macros, Ped's
Ped's
80mcg clen
2iu Gh
400mg l-carnitine
12.5mg aromasin
Blood pressure 120/62
Food - eating window is 9.30am - 5.30pm.
Meal 1
1 Mission lite wrap
4 eggs
100g short cut bacon
Meal 2
40g oats
50g blueberries
200ml almond milk
40g almond butter
Cinnamon
2x scoop whey
Meal 3
200g chicken breast
50g jasmine rice
100g broccoli
Meal 4
200g roast beef
100g carb lite potato
100g broccoli
2280 total cals.
Notes:
Last couple of night I have had some good solid sleep but still am finding myself tired during the day. Finding myself more hungry lately but trying not to act on the cravings but the increased appetite has come out of nowhere. Staying in control of daily intake regardless but some days are more challenging then others.
Rest day tomorrow, just some cardio and core work to be done.
10 mins incline cardio warmup
Bent over barbell rows
Working sets
Set 1: 10x100kg
Set 2: 8x100kg##
Hammer strength high row machine
Working sets
Set 1: 10x80kg
Set 2: 10x80kg
Slow controlled both concentric and eccentric with squeeze and pause at the bottom.
Reverse peck deck rear delt fly
Set 1: 10x68kg
Set 2: 10x68kg
Set 3: 8x68kg#
Shrugs - standing calf raise machine
Set 1: 12x125kg
Set 2: 12 x125kg
Set 3: 10x125kg#
Ez barbell curls
Set 1: 10x40kg
Set 2: 10x40kg
Set 3: 7x40kg##
Set 4: AMRAP
First 3 sets a complete control Tempo is 2.1.3.1 the last set just for the pump. Just curl the bar, a little cheating on the way up when she gets heavy and controlled her on the way down.
Arms a full as fuck after this.
10k steps for the day.
Food, macros, Ped's
Ped's
80mcg clen
2iu Gh
400mg l-carnitine
12.5mg aromasin
Blood pressure 120/62
Food - eating window is 9.30am - 5.30pm.
Meal 1
1 Mission lite wrap
4 eggs
100g short cut bacon
Meal 2
40g oats
50g blueberries
200ml almond milk
40g almond butter
Cinnamon
2x scoop whey
Meal 3
200g chicken breast
50g jasmine rice
100g broccoli
Meal 4
200g roast beef
100g carb lite potato
100g broccoli
2280 total cals.
Notes:
Last couple of night I have had some good solid sleep but still am finding myself tired during the day. Finding myself more hungry lately but trying not to act on the cravings but the increased appetite has come out of nowhere. Staying in control of daily intake regardless but some days are more challenging then others.
Rest day tomorrow, just some cardio and core work to be done.
Attachments
Haha gotta love thatDefo a long term compound from what I understand! Same as though bro absolutely knocks me out every night like a baby
Yeah mate it is
Thanks brother!
Days are getting too long at work, working out in the morning first thing makes sure nothing gets in the way. Thanks bro.
For sure brother thank you.
Very impressive with the meals.
Lots of healthy food, keep it up.
Lots of healthy food, keep it up.
Nice work here
how about sprints bro? you can do sprints on a stationary bike takes 5min to do sprint cardio @Allupfromhere
Some good looking meals. Definitely getting that protein in.
That is can do for sure bro
Hahaha i do run the steak to try and treat myself a little but gets expensive long term lol so beef it is.. to be honest a lot of the way I prep was inspired by your log @Noah Wixx its just easy, efficient and effectiveBeef and broccoli is all i eat with rice lol, i just tell myself its steak
I appreciate the compliment brother! I am happy someone got something of use out of my log, one of the reasons i run logs.Hahaha i do run the steak to try and treat myself a little but gets expensive long term lol so beef it is.. to be honest a lot of the way I prep was inspired by your log @Noah Wixx its just easy, efficient and effective
I just keep it simple because one cheaper at the store, two effective and three i can make beef with all different low calorie sauces and spices and it does the trick.
I switch it up once and while maybe slamon or turkey, for the most part i can get 250g. Protien out of 4 meals clean easy.
Yeah once and a while i will toss in a ribeye for fun
@Allupfromhere solid push day right here!!
@Allupfromhere the melas look really good man. Nice macros in them.
Lower - Friday 28th
10 minutes warm up stairmaster
Warm up exercises
20x20kg leg extension
20x17.5kg hamstring curl
Smith machine squats
Set 1: 10x60kg
Set 2: 8x80kg
Set 3: 8x100kg
Set 4: 10x110kg
Set 5: 8x120kg> 1rir
Standing hamstring curls
(Reps each side)
Set 1: 15x15kg
Set 2: 15x15kg
Set 3: 13x15kg left/ 14x15kg right
Deadlifts
Set 1: 8x80kg
set 2: 6x100kg
set 3: 6x120kg
set 4: 6x140kg
set 5: 6x140kg
Daily steps - 16,700
Food, macros, ped's:
Ped's
80mcg clen
2iu Gh
400mg l-carnitine
12.5mg aromasin
Meal 1
4 eggs
100g short cut bacon
1 Avocado
Meal 2
40g oats
50g blueberries
40g almond butter
200ml almond milk
15g manuka honey
Meal 3
50g jasmine rice
200g roast beef
Meal 4
2X scoop whey
40g walnuts
Meal 5
250g beef strips
Crunchy Asian salad
10 minutes warm up stairmaster
Warm up exercises
20x20kg leg extension
20x17.5kg hamstring curl
Smith machine squats
Set 1: 10x60kg
Set 2: 8x80kg
Set 3: 8x100kg
Set 4: 10x110kg
Set 5: 8x120kg> 1rir
Standing hamstring curls
(Reps each side)
Set 1: 15x15kg
Set 2: 15x15kg
Set 3: 13x15kg left/ 14x15kg right
Deadlifts
Set 1: 8x80kg
set 2: 6x100kg
set 3: 6x120kg
set 4: 6x140kg
set 5: 6x140kg
Daily steps - 16,700
Food, macros, ped's:
Ped's
80mcg clen
2iu Gh
400mg l-carnitine
12.5mg aromasin
Meal 1
4 eggs
100g short cut bacon
1 Avocado
Meal 2
40g oats
50g blueberries
40g almond butter
200ml almond milk
15g manuka honey
Meal 3
50g jasmine rice
200g roast beef
Meal 4
2X scoop whey
40g walnuts
Meal 5
250g beef strips
Crunchy Asian salad
Attachments
@Allupfromhere adding yoga to your routine along with meditation will have positive changes......must try.......
@Allupfromhere 16k steps right i mean legit as they get bro i like your meal 2 but where is the protein powder in it?
Haha sorry I havent put it in, in have a double scoop of whey mixed with water added to that meal
thats a big miss bro
Haha i mean I must have forgot to type it in but I did have it with that meal, always do brotherthats a big miss bro
pump that protein brotherHaha i mean I must have forgot to type it in but I did have it with that meal, always do brother
Push 1 - Saturday 29/3
10mins cardio warmup incline cardio
Flat bench press
Warm up sets
10x60kg
5x 80kg
3x90kg
Working sets
8x100kg
8x100kg##
Reps are increasing on my working sets now.
Hammer strength decline press
Working sets
10x80kg
10x80kg#
Incline chest fly machine
10x15kg
10x15kg
8x15kg#
Dumbbell shoulder press
10x25kg
8x25kg#
Single cable lateral raise
(Tempo - 2.1.3)
12x7.5kg
12x7.5kg
12x7.5kg
Clean form every rep.
Tricep rope extension
10x32.5kg
10x32.5kg
9x32.5kg#
Dumbbell overhead tricep extention single arm
10x12.5kg
10x12.5kg
8x12.5kg right#/9x12.5kg left#
Food and macros;
Meal 1
Egg frittata
Meal 2
Chicken pesto protien pasta
Meal 3
250g beef strips
100g Greek yoghurt
Pre workout
Electrolytes, carb shake
Dinner
250g scotch fillet steak
100g broccoli
Pull workout to come this afternoon
10mins cardio warmup incline cardio
Flat bench press
Warm up sets
10x60kg
5x 80kg
3x90kg
Working sets
8x100kg
8x100kg##
Reps are increasing on my working sets now.
Hammer strength decline press
Working sets
10x80kg
10x80kg#
Incline chest fly machine
10x15kg
10x15kg
8x15kg#
Dumbbell shoulder press
10x25kg
8x25kg#
Single cable lateral raise
(Tempo - 2.1.3)
12x7.5kg
12x7.5kg
12x7.5kg
Clean form every rep.
Tricep rope extension
10x32.5kg
10x32.5kg
9x32.5kg#
Dumbbell overhead tricep extention single arm
10x12.5kg
10x12.5kg
8x12.5kg right#/9x12.5kg left#
Food and macros;
Meal 1
Egg frittata
Meal 2
Chicken pesto protien pasta
Meal 3
250g beef strips
100g Greek yoghurt
Pre workout
Electrolytes, carb shake
Dinner
250g scotch fillet steak
100g broccoli
Pull workout to come this afternoon
Pull day 2 - Monday 31/3
10 mins warmup cardio stairmaster
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x77kg##
Pull ups neutral grip - body weight
Set 1: 10
Set 2: 8#
Set 3: 5#
Laying incline rear delt dumbbell fly dropset
Set 1: 15x12.5kg/12x5kg
Set 2: 15x12.5kg/12x5kg
Set 3: 12x12.5kg/9x5kg##
Dumbbell Shrugs
Sets 3x50kg each - AMRAP
Ez barbell curls
Set 1: 10x40kg
Set 2: 8x40kg
Set 3: 8x40kg
Dumbbell curls
Sets x3 10kg AMRAP
Food, macros, Ped's:
Ped's for the day - all powered from @ODINLABS
300mg Test E
200mg Mast E
80mcg clen
2iu Gh
400mg injectable l-carnitine
12.5mg aromasin
Food
Meal 1
40g oats
50g blueberries
30g almond butter
200ml almond milk
Cinnamon
15g manuka honey
1 scoop whey
Meal 2
Chicken pesto protein pasta
Meal 3
Yopro protein yoghurt
3 boiled eggs
Pre workout
1x scoop whey
Post workout meal
200g lean ground beef
50g jasmine rice
100g broccoli
Have made the decision that I will be looking for a coach after Easter. Really want to maximise my time throughout the year and currently feel like im reaching the limit of my knowledge at this point in time.
Some key areas i really want to work on is developing a lower chest, i really need to start focusing on gaining some width in my back and we all want bigger legs haha. Will continue leaning out slowly throughout this year whilst building what i can. In no rush, just keep grinding away but keen to explore new strategies with a coach for sure.
I am however happy with all the progress I have made so far. Long way away from the fat boy that started back in august last year haha. Don't mind the hairy back gotta shave that mfer again lol.
10 mins warmup cardio stairmaster
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x77kg##
Pull ups neutral grip - body weight
Set 1: 10
Set 2: 8#
Set 3: 5#
Laying incline rear delt dumbbell fly dropset
Set 1: 15x12.5kg/12x5kg
Set 2: 15x12.5kg/12x5kg
Set 3: 12x12.5kg/9x5kg##
Dumbbell Shrugs
Sets 3x50kg each - AMRAP
Ez barbell curls
Set 1: 10x40kg
Set 2: 8x40kg
Set 3: 8x40kg
Dumbbell curls
Sets x3 10kg AMRAP
Food, macros, Ped's:
Ped's for the day - all powered from @ODINLABS
300mg Test E
200mg Mast E
80mcg clen
2iu Gh
400mg injectable l-carnitine
12.5mg aromasin
Food
Meal 1
40g oats
50g blueberries
30g almond butter
200ml almond milk
Cinnamon
15g manuka honey
1 scoop whey
Meal 2
Chicken pesto protein pasta
Meal 3
Yopro protein yoghurt
3 boiled eggs
Pre workout
1x scoop whey
Post workout meal
200g lean ground beef
50g jasmine rice
100g broccoli
Have made the decision that I will be looking for a coach after Easter. Really want to maximise my time throughout the year and currently feel like im reaching the limit of my knowledge at this point in time.
Some key areas i really want to work on is developing a lower chest, i really need to start focusing on gaining some width in my back and we all want bigger legs haha. Will continue leaning out slowly throughout this year whilst building what i can. In no rush, just keep grinding away but keen to explore new strategies with a coach for sure.
I am however happy with all the progress I have made so far. Long way away from the fat boy that started back in august last year haha. Don't mind the hairy back gotta shave that mfer again lol.
Attachments
Getting ripped bro, your back looks sick hey. You must be feeling pretty good with what you've achieved.
Thanks bro, yeah just keep slowly chipping away with the fat loss, had a week or two recently where i dropped a heap out of nowhere lol but has slowed again. I am happy for sure especially when I look back at my first log i started in august last year. Looking back on those photos always helps remind me im still on track even when I find myself feeling stagnant. Just gotta keep trying everyday.
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