Approved Log Chapter 2 - 16 week Recomp Assault Log

[Npcclassicphysique champ]

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

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.

@Allupfromhere back and side chest are a super strong pose for you bro you look great
you are really leaning out i can see it TIGHT lean and BIG amazing!
the meal post workout , add a shake right after training before meal

 

[stevesmi]

That's the way to food prep very smart

 

[Mobster]

Got rear delt work in my current schedule too

 

[Allupfromhere]

Lower 1

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: 10x300kg
Set 2: 8x300kg#

Seated hamstring curl

Set 1: 15x62kg
Set 2: 15x62kg
Set 3: 11x62kg#

Quad extensions

Set 1: 12x70kg
Set 2: 10x70kg
Set 3: 10x70kg#

Daily steps - 24,171 @CypherOCE level reached..

Food, macros, Ped's:

Ped's - @ODINLABS
80mcg clen
2iu Gh
400mg injectable l-carnitine

Meal 1 - post a.m workout
4 eggs
100g short cut bacon
1 mission lite wrap

Meal 2
Over night oats
2x scoop whey

Meal 3
Chicken pesto protein pasta

Meal 4
200g lean ground beef
50g jasmine rice
100g broccoli

Daily cals 2621

 

[CypherOCE]

Lower 1

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: 10x300kg
Set 2: 8x300kg#

Seated hamstring curl

Set 1: 15x62kg
Set 2: 15x62kg
Set 3: 11x62kg#

Quad extensions

Set 1: 12x70kg
Set 2: 10x70kg
Set 3: 10x70kg#

Daily steps - 24,171 @CypherOCE level reached..

Food, macros, Ped's:

Ped's - @ODINLABS
80mcg clen
2iu Gh
400mg injectable l-carnitine

Meal 1 - post a.m workout
4 eggs
100g short cut bacon
1 mission lite wrap

Meal 2
Over night oats
2x scoop whey

Meal 3
Chicken pesto protein pasta

Meal 4
200g lean ground beef
50g jasmine rice
100g broccoli

Daily cals 2621

Fuck yeah BABY WOOOO!! That's the jam right there!

Big man steps

 

[Trenhead3cc]

Looking good man! Big transformation
You are truly dedicated , training and diet!

 

[Allupfromhere]

Looking good man! Big transformation
You are truly dedicated , training and diet!

Appreciate the kind words brother! Just chipping away day by day

 

[e2]

What types of side effects Are you noticing on the clen?

Make sure you stay really, really hydrated.

 

[2Thick]

Looks great, man. I like the different meals. You're putting together ground beef, rice, and broccoli is always top-notch.

 

[Vadim Fedorov]

You've definitely made great strides from the beginning of the log.

That's what we like to see. Keep it going.

 

[Wootoom]

championship training at its finest and the diet looks fantastic.

 

[ceo]

Bros, that's the way it's done. For sure, solid volume, keep it up.

 

[ROIDDERS]

I like how you're balancing both sides of your legs.

Hitting both the front and the back.

 

[chesty]

Don't forget your lower legs as well.

Gotta hit those calves.

 

[Ulter]

Nice improvements. Man. I think your workouts are getting better as you've adjusted your Peds.

 

[Allupfromhere]

Push 1

10 mins incline treadmill warm up

Bench press


Working sets
Set 1: 8x100kg
Set 2: 8x100kg>+2reps

Dumbell incline press

Working sets
Set 1: 12x37.5kg
Set 2: 10x37.5kg#

Need to bump this weight up next week.

Cable side lateral raises

Set 1: 12x10kg
Set 2: 12x10kg
Set 3: 10x10kg right#/ 10x10kg# left

Pause at the top, slow controlled eccentric.

Using the wrist cuff for these instead of d handle as it helps with my elbow not gripping so tight when I fatigue.

Dumbbell shoulder press
Weight per side

Working sets
Set 1: 10x 25kg
Set 2: 10x25kg#

Skull crusher

Set 1: 10x40kg
Set 2: 10x40kg
Set 3: 9x40kg##

Tricep rope extention

Set 1: 12x37.2kg
Set 2: 12x37.2kg
Set 3: 10x37.2kg#

Daily step count - 9k
Not many today as I was operating in the machines.

Food, macros, Ped's

Ped's - @ODINLABS
80mcg clen
2iu Gh
400mg injectable l-carnitine
12.5mg aromasin

Food

Post a.m workout meal
40g oats
50g blueberries
200ml almond butter
30g almond butter
15g manuka honey
musashi high protein bar

Meal 2
200g chicken breast
50g jasmine rice
100g broccoli

Meal 3
200g chicken breast
1 avocado

Meal 4
200g chicken breast
50g jasmine rice
100g broccoli

 

[Noah Wixx]

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.

Keep photos of when you started and reminding yourself where u came from, not only keeps you grounded and humble, it also shows nothing beats hardwork and structure.

 

[Allupfromhere]

Keep photos of when you started and reminding yourself where u came from, not only keeps you grounded and humble, it also shows nothing beats hardwork and structure.

Never truer words spoken brother thank you

 

[Noah Wixx]

Never truer words spoken brother thank you

It is what i am here for brother

 

[Allupfromhere]

Pull day 1
With @ODINLABS

10 mins cardio warmup


ISO lateral row (hammer strength)

Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg

Hammer strength high row

Set 1: 10x80kg
Set 2: 10x80kg

Neutral grip body weight pullups

Set 1: 10
Set 2: 8#

Reverse peck deck fly

Set 1: 10x68kg
Set 2: 10x68kg
Set 3: 9x68kg##

Shrugs - standing calf raise machine

Sets x3 130kg>+5kg AMRAP

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 incline dumbbell curls

Sets x2 10kg each AMRAP

Ped's - [SIZE=4]@ODINLABS[/SIZE]
300mg Test E
200mg Mast E
80mcg clen
2iu Gh
400mg injectable l-carnitine
12.5mg aromasin

Will update food and macros this afternoon.

 

[RoySimpson]

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.

@Allupfromhere Great pull day workout! Impressive lat pulldowns and pull ups. Good decision to consider getting a coach, it'll be interesting to see how they help you tackle your goals, especially with developing your lower chest and back width. Keep grinding!

 

[Allupfromhere]

@Allupfromhere Great pull day workout! Impressive lat pulldowns and pull ups. Good decision to consider getting a coach, it'll be interesting to see how they help you tackle your goals, especially with developing your lower chest and back width. Keep grinding!

Thanks brother, yeah im keen to see to see what can be achieved with someone else steering the ship for a while.

 

[Freki]

Pull day 1
With @ODINLABS

10 mins cardio warmup


ISO lateral row (hammer strength)

Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg

Hammer strength high row

Set 1: 10x80kg
Set 2: 10x80kg

Neutral grip body weight pullups

Set 1: 10
Set 2: 8#

Reverse peck deck fly

Set 1: 10x68kg
Set 2: 10x68kg
Set 3: 9x68kg##

Shrugs - standing calf raise machine

Sets x3 130kg>+5kg AMRAP

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 incline dumbbell curls

Sets x2 10kg each AMRAP

Ped's - [SIZE=4]@ODINLABS[/SIZE]
300mg Test E
200mg Mast E
80mcg clen
2iu Gh
400mg injectable l-carnitine
12.5mg aromasin

Will update food and macros this afternoon.

Mr consistency
You only pin oils twice a week?

 

[Allupfromhere]

Mr consistency
You only pin oils twice a week?

Yeah mate oils on monday and Thursday brother

 

[ballin2504]

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.

@Allupfromhere that foods on point. Great work

 

[25homes]

Good work

 

[Eveflorence]

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.

Looking great bro you've improved heaps. Great definition in your back and you've leaned out a tonne. Keep it going brother

 

[Allupfromhere]

Looking great bro you've improved heaps. Great definition in your back and you've leaned out a tonne. Keep it going brother

Thanks heaps brother appreciate it a tonne! Day by day brick by brick haha

 

[rizzlekdizzle]

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.

looking good man!

 

[Allupfromhere]

looking good man!

Thanks legend and you killed it with your cycle bro you chest got proper thick and abd cut up crazy! Excited to see what you can do with your bulk

 

[Allupfromhere]

Lower 2 - Monday 7/4

10 mins warm up cardio

Warm up sets
Leg extension
20x25kg

Seated Hamstring curl
20x20kg

Smith machine squats

Building sets
Set 1:10x60
Set 2: 6x80
Set 3: 3x100kg

Working sets
Set 1: 10x120kg
Set 2: 10x120kg

Bulgarians - Hamstring/glute focus
Reps each leg
Set 1: 12x17.5kg
Set 2: 12x17.5kg

Slow descend, pause at the bottom.

45deg hip extention

Set 1: 12x80kg
Set 2: 11x80kg

Squeeze and pause at the top.

Standing calf raises

Set 1: 15x145kg
Set 2: 15x145kg
Set 3: 12x145kg##

Core work

Hanging knee raises

Set 1: 15
Set 2: 15
Set 3: 13#

3x 1 minute planks

 

[Freki]

Still doing cardio?
Don't use it you lose it

 

[Allupfromhere]

Still doing cardio?
Don't use it you lose it

Not like I was unfortunately brother, something had to give and cardio took the brunt. My day runs like this now, 3am wake up for 3.30am weight training, then to catch the 5am train into the city for work. Work runs to 5.30pm most days so not back home until around 7.30ish by the time I shower and see the family I have to try and get to bed for sleep hopefully by 8.30. I throw an hour of cardio in that im getting less then 6.5hrs sleep a night providing I get quality sleep in that time too. Gh, Valerian and mag help with the sleep though. Job is super active though brother and would be more intense then most people's intended cardio.

 

[Freki]

Not like I was unfortunately brother, something had to give and cardio took the brunt. My day runs like this now, 3am wake up for 3.30am weight training, then to catch the 5am train into the city for work. Work runs to 5.30pm most days so not back home until around 7.30ish by the time I shower and see the family I have to try and get to bed for sleep hopefully by 8.30. I throw an hour of cardio in that im getting less then 6.5hrs sleep a night providing I get quality sleep in that time too. Gh, Valerian and mag help with the sleep though. Job is super active though brother and would be more intense then most people's intended cardio.

Yeah that's some huge days

 

[Allupfromhere]

Still doing cardio?
Don't use it you lose it

Should add I do however get around 30mins a day of brisk walking to and from the train station so that is a bonus

 

[rizzlekdizzle]

Wow man you are committed that’s a big day and you still fit in a workout!

 

[Npcclassicphysique champ]

Lower 2 - Monday 7/4

10 mins warm up cardio

Warm up sets
Leg extension
20x25kg

Seated Hamstring curl
20x20kg

Smith machine squats

Building sets
Set 1:10x60
Set 2: 6x80
Set 3: 3x100kg

Working sets
Set 1: 10x120kg
Set 2: 10x120kg

Bulgarians - Hamstring/glute focus
Reps each leg
Set 1: 12x17.5kg
Set 2: 12x17.5kg

Slow descend, pause at the bottom.

45deg hip extention

Set 1: 12x80kg
Set 2: 11x80kg

Squeeze and pause at the top.

Standing calf raises

Set 1: 15x145kg
Set 2: 15x145kg
Set 3: 12x145kg##

Core work

Hanging knee raises

Set 1: 15
Set 2: 15
Set 3: 13#

3x 1 minute planks

legendary volume bro i see warm up cardio
did you close with cardio? i do like the planks though.

 

[FluffyBunny]

Awesome work brother keep pushing

 

[Allupfromhere]

Push 2 Tuesday 8/4

10mins warm up cardio

Barbell bench press

Warm up set
Set 1: 5x60kg
Set 2: 5x80kg
Set 3: 3x90kg

Working sets
Set 1: 10x100kg
Set 2: 8x100kg##

ISO-lateral decline press (hammer strength)

Working sets
Set 1: 12x100kg
Set 2: 10x100kg#

Dumbbell shoulder press

Set 1: 12x25kg
Set 2: 12x25kg

Cable side lateral raise - drop sets

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
Set 3: 10x10kg/ 8x5kg left## - 7x5kg right##

Skull crusher

Set 1: 15x40kg
Set 2: 13x40kg#

V-handle tricep extension - drop sets

Set 1: 73kg to failure/ 36kg to failure
Set 2: Repeat.

Food;

Post workout meal
40g oats
50g blueberries
30g almond butter
15g manuka honey
200ml almond milk

2x scoop wpi shake

meal 2
Can of tuna
50g jasmine rice

Meal 3
250g chicken breast
50g jasmine rice
100g broccoli

Snack
200g Yopro protien yoghurt

Meal 4
250g eye fillet steak
100g broccoli
150g carb lite potato

 

[LevButlerov]

Push 2 Tuesday 8/4

10mins warm up cardio

Barbell bench press

Warm up set
Set 1: 5x60kg
Set 2: 5x80kg
Set 3: 3x90kg

Working sets
Set 1: 10x100kg
Set 2: 8x100kg##

ISO-lateral decline press (hammer strength)

Working sets
Set 1: 12x100kg
Set 2: 10x100kg#

Dumbbell shoulder press

Set 1: 12x25kg
Set 2: 12x25kg

Cable side lateral raise - drop sets

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
Set 3: 10x10kg/ 8x5kg left## - 7x5kg right##

Skull crusher

Set 1: 15x40kg
Set 2: 13x40kg#

V-handle tricep extension - drop sets

Set 1: 73kg to failure/ 36kg to failure
Set 2: Repeat.

Food;

Post workout meal
40g oats
50g blueberries
30g almond butter
15g manuka honey
200ml almond milk

2x scoop wpi shake

meal 2
Can of tuna
50g jasmine rice

Meal 3
250g chicken breast
50g jasmine rice
100g broccoli

Snack
200g Yopro protien yoghurt

Meal 4
250g eye fillet steak
100g broccoli
150g carb lite potato

post workout meal is perfect, your 2 scoops adding 40 grams of protein? @Allupfromhere
training is on point as well.

 

[Allupfromhere]

post workout meal is perfect, your 2 scoops adding 40 grams of protein? @Allupfromhere
training is on point as well.

60g of protein brother

 

[stevesmi]

Good job getting in your vegetables we all need to do a better job of that but you're doing a good job

 

[LevButlerov]

60g of protein brother

very high protein.

 

[Mobster]

Good work on the bench press

 

[Quadsweep]

A lower body training looks to be on point. Keep up the good work. I like the seated hamstring curl important.

 

[BodyMonster34]

Bro, this is fantastic.

Good warm-up. Try to hit the cardio though for longer.

 

[JasonPriest]

Working sets of bulgarians and hip extension on point.

 

[Austin316]

Nice job on the core training.

Good exercises, keep it up.

 

[sambee38]

Planks are no joke at all. They will hit you hard and they are great.

 

[BookerTNY]

Push the cardio to 20 minutes or 30 minutes if you can, that really goes a long way.

 

[Ulter]

How about doing 10 minutes pre-workout?

And then do 10 minutes post work out of cardio.

 

[chesty]

This looks really good. I like the steak broccoli and potato. Good idea.

 

[ROIDDERS]

I like the post-workout meal with the blueberries and almond butter,

sounds really good together.

 

[ceo]

Bros, you hitting it really nice. The tuna and rice are a good mix. Of carbs and protein.

 

[Allupfromhere]

Pull day 2 Wednesday 9/4

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##

Shrugs - standing calf raise machine

Sets 3x135kg - AMRAP

Ez barbell curls

Set 1: 10x40kg
Set 2: 8x40kg
Set 3: 8x40kg

Incline Dumbbell curls

Sets x3 10kg AMRAP

 

[Allupfromhere]

Meals and macros will be very similar the whole week as I have prepped for 6 days.
I will log up and changes I make day to day if any.

 

[codezz]

Killing it brother!!!!

 

[Allupfromhere]

Killing it brother!!!!

Thanks legend appreciate it!

 

[Masonic Bodybuilder]

Everything is looking really good. Solid training session and I am liking all meals.

 

[LevButlerov]

Pull day 2 Wednesday 9/4

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##

Shrugs - standing calf raise machine

Sets 3x135kg - AMRAP

Ez barbell curls

Set 1: 10x40kg
Set 2: 8x40kg
Set 3: 8x40kg

Incline Dumbbell curls

Sets x3 10kg AMRAP

Meals and macros will be very similar the whole week as I have prepped for 6 days.
I will log up and changes I make day to day if any.

@Allupfromhere did I miss your meal prep? I see training but didnt see meals.

 

[Allupfromhere]

@Allupfromhere did I miss your meal prep? I see training but didnt see meals.

Meals were the same as they day before brother, I prepped for the week

 

[Allupfromhere]

 

[Noah Wixx]

Push 2 Tuesday 8/4

10mins warm up cardio

Barbell bench press

Warm up set
Set 1: 5x60kg
Set 2: 5x80kg
Set 3: 3x90kg

Working sets
Set 1: 10x100kg
Set 2: 8x100kg##

ISO-lateral decline press (hammer strength)

Working sets
Set 1: 12x100kg
Set 2: 10x100kg#

Dumbbell shoulder press

Set 1: 12x25kg
Set 2: 12x25kg

Cable side lateral raise - drop sets

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
Set 3: 10x10kg/ 8x5kg left## - 7x5kg right##

Skull crusher

Set 1: 15x40kg
Set 2: 13x40kg#

V-handle tricep extension - drop sets

Set 1: 73kg to failure/ 36kg to failure
Set 2: Repeat.

Food;

Post workout meal
40g oats
50g blueberries
30g almond butter
15g manuka honey
200ml almond milk

2x scoop wpi shake

meal 2
Can of tuna
50g jasmine rice

Meal 3
250g chicken breast
50g jasmine rice
100g broccoli

Snack
200g Yopro protien yoghurt

Meal 4
250g eye fillet steak
100g broccoli
150g carb lite potato

That post workout meal sounds

 

[LevButlerov]

View attachment 85137

@Allupfromhere this is meal prep to get super lean.

 

[Allupfromhere]

@Allupfromhere this is meal prep to get super lean.

Definitely trying brother haha

 

[Allupfromhere]

End of day update on macros and steps. Food as mentioned previously is almost identical daily just for this week as I try to prep meals for the whole week. Will swap food around next week but will still be aiming for similar macros.

 

[Allupfromhere]

That post workout meal sounds

Bro it is and because everything else is super simple it is almost like im having a desert for breakfast

 

[25homes]

Push 2 Tuesday 8/4

10mins warm up cardio

Barbell bench press

Warm up set
Set 1: 5x60kg
Set 2: 5x80kg
Set 3: 3x90kg

Working sets
Set 1: 10x100kg
Set 2: 8x100kg##

ISO-lateral decline press (hammer strength)

Working sets
Set 1: 12x100kg
Set 2: 10x100kg#

Dumbbell shoulder press

Set 1: 12x25kg
Set 2: 12x25kg

Cable side lateral raise - drop sets

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
Set 3: 10x10kg/ 8x5kg left## - 7x5kg right##

Skull crusher

Set 1: 15x40kg
Set 2: 13x40kg#

V-handle tricep extension - drop sets

Set 1: 73kg to failure/ 36kg to failure
Set 2: Repeat.

Food;

Post workout meal
40g oats
50g blueberries
30g almond butter
15g manuka honey
200ml almond milk

2x scoop wpi shake

meal 2
Can of tuna
50g jasmine rice

Meal 3
250g chicken breast
50g jasmine rice
100g broccoli

Snack
200g Yopro protien yoghurt

Meal 4
250g eye fillet steak
100g broccoli
150g carb lite potato

Great job here

 

[Allupfromhere]

Great job here

Thanks bruz

 

[LevButlerov]

End of day update on macros and steps. Food as mentioned previously is almost identical daily just for this week as I try to prep meals for the whole week. Will swap food around next week but will still be aiming for similar macros.

I think protein can go to 250 easy just another shake. @Allupfromhere

 

[RoySimpson]

Push 2 Tuesday 8/4

10mins warm up cardio

Barbell bench press

Warm up set
Set 1: 5x60kg
Set 2: 5x80kg
Set 3: 3x90kg

Working sets
Set 1: 10x100kg
Set 2: 8x100kg##

ISO-lateral decline press (hammer strength)

Working sets
Set 1: 12x100kg
Set 2: 10x100kg#

Dumbbell shoulder press

Set 1: 12x25kg
Set 2: 12x25kg

Cable side lateral raise - drop sets

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
Set 3: 10x10kg/ 8x5kg left## - 7x5kg right##

Skull crusher

Set 1: 15x40kg
Set 2: 13x40kg#

V-handle tricep extension - drop sets

Set 1: 73kg to failure/ 36kg to failure
Set 2: Repeat.

Food;

Post workout meal
40g oats
50g blueberries
30g almond butter
15g manuka honey
200ml almond milk

2x scoop wpi shake

meal 2
Can of tuna
50g jasmine rice

Meal 3
250g chicken breast
50g jasmine rice
100g broccoli

Snack
200g Yopro protien yoghurt

Meal 4
250g eye fillet steak
100g broccoli
150g carb lite potato

@Allupfromhere Good push session! Solid work on the bench and decline press. Smart to incorporate drop sets on lateral raises and triceps extensions. Post-workout meal and overall food intake look good for fueling muscle growth. Keep it up!

 

[Allupfromhere]

Thanks heaps bruzzy!

 

[ballin2504]

Push 2 Tuesday 8/4

10mins warm up cardio

Barbell bench press

Warm up set
Set 1: 5x60kg
Set 2: 5x80kg
Set 3: 3x90kg

Working sets
Set 1: 10x100kg
Set 2: 8x100kg##

ISO-lateral decline press (hammer strength)

Working sets
Set 1: 12x100kg
Set 2: 10x100kg#

Dumbbell shoulder press

Set 1: 12x25kg
Set 2: 12x25kg

Cable side lateral raise - drop sets

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
Set 3: 10x10kg/ 8x5kg left## - 7x5kg right##

Skull crusher

Set 1: 15x40kg
Set 2: 13x40kg#

V-handle tricep extension - drop sets

Set 1: 73kg to failure/ 36kg to failure
Set 2: Repeat.

Food;

Post workout meal
40g oats
50g blueberries
30g almond butter
15g manuka honey
200ml almond milk

2x scoop wpi shake

meal 2
Can of tuna
50g jasmine rice

Meal 3
250g chicken breast
50g jasmine rice
100g broccoli

Snack
200g Yopro protien yoghurt

Meal 4
250g eye fillet steak
100g broccoli
150g carb lite potato

@Allupfromhere meals are looking good man. Nice work on that.

 

[Allupfromhere]

Yesterday was a rest day and welcomed it with open arms. Feeling pretty tired at the moment. Most of my lifts feeling super heavy, long days with work and still trying to train and family duties of the evening with sleep taking the biggest hit. But its all apart of what we do isnt it? Do what we can when we can, the best we can.

Going to wrap up my cycle at the end of next week just before we head away for easter and the week after. Feel I need a bit of a deload week just to rest properly dial back what weight im shifting but still keep lifting and keeping the body turning the cogs.
No 3am alarms for that week which im looking foward to lol.

Will be moving into a cruise phase after this cycle not sure for how long at this stage but will start a new log as I wrap this one up.
Will also have a new change in structure we get back from our trip too. Setting some plans in place that will take me all the way through until Christmas really trying to reach my end goal I have set for the year but will talk more about that later as still sorting a few things out.

Food, macros, steps, Ped's for yesterday:

Ped's
300mg Test E
200mg Mast E
2iu Gh
400mg injectable l-carnitine

Food

Meal 1
40g oats
50g blueberries
40g almond butter
15g manuka honey
200ml almond milk

2x scoop whey

Meal 2
50g jasmine rice(dry)
1 can of tuna

Meal 3
250g chicken Breast
50g jasmine rice(dry)
100g broccoli

Snack
Yopro protein yoghurt 200g

Dinner
250g eye fillet steak
200g carb lite potato
100g broccoli

Steps
19,300

 

[FluffyBunny]

doing a great job brother on training consistancy and meal prep the man!

 

[Allupfromhere]

doing a great job brother on training consistancy and meal prep the man!

Thanks brother, and likewise to you too!

 

[Trenhead3cc]

Yeah I feel in a similar situation to you the easiest part of my day is actually weight training and cardio
Everything else is so mentally draining.

 

[Allupfromhere]

Yeah I feel in a similar situation to you the easiest part of my day is actually weight training and cardio
Everything else is so mentally draining.

Hahaha i feel the exact same way, i do love the way it provides a mental break from everything else

 

[LevButlerov]

Yesterday was a rest day and welcomed it with open arms. Feeling pretty tired at the moment. Most of my lifts feeling super heavy, long days with work and still trying to train and family duties of the evening with sleep taking the biggest hit. But its all apart of what we do isnt it? Do what we can when we can, the best we can.

Going to wrap up my cycle at the end of next week just before we head away for easter and the week after. Feel I need a bit of a deload week just to rest properly dial back what weight im shifting but still keep lifting and keeping the body turning the cogs.
No 3am alarms for that week which im looking foward to lol.

Will be moving into a cruise phase after this cycle not sure for how long at this stage but will start a new log as I wrap this one up.
Will also have a new change in structure we get back from our trip too. Setting some plans in place that will take me all the way through until Christmas really trying to reach my end goal I have set for the year but will talk more about that later as still sorting a few things out.

Food, macros, steps, Ped's for yesterday:

Ped's
300mg Test E
200mg Mast E
2iu Gh
400mg injectable l-carnitine

Food

Meal 1
40g oats
50g blueberries
40g almond butter
15g manuka honey
200ml almond milk

2x scoop whey

Meal 2
50g jasmine rice(dry)
1 can of tuna

Meal 3
250g chicken Breast
50g jasmine rice(dry)
100g broccoli

Snack
Yopro protein yoghurt 200g

Dinner
250g eye fillet steak
200g carb lite potato
100g broccoli

Steps
19,300

You're almost at 20k steps you do a lot of cardio with this! perfect @Allupfromhere
I'd like to see cycle closing before after pics, this will be a great log close.

 

[Allupfromhere]

You're almost at 20k steps you do a lot of cardio with this! perfect @Allupfromhere
I'd like to see cycle closing before after pics, this will be a great log close.

Yeah of course brother, wouldn't be a log without them

 

[LevButlerov]

Yeah of course brother, wouldn't be a log without them

This is an epic log, you have good details and amazing size coming I feel it. @Allupfromhere

 

[Allupfromhere]

This is an epic log, you have good details and amazing size coming I feel it. @Allupfromhere

Thanks bro! Don't get too excited i don't wanna disappoint anyone haha

 

[LevButlerov]

Thanks bro! Don't get too excited i don't wanna disappoint anyone haha

We are still excited lol

 

[Allupfromhere]

Lower 1

10 mins incline treadmill warmup

Quad extension warm up sets
2x20@25kg

Hamstring curl warm ups
20x20kg

Hack squats

Warm up sets
Set 1: 10x40kg
Set 2: 8x80kg
Set 3: 4x90kg

Working sets
Set 1: 8×100kg
Set 2: 7x100kg##

Pushed for 8 on the last rep but got to the bottom and couldnt get it back up. Crawled off and unloaded it from there lol.

Leg press

Working sets
Set 1: 8x300kg
Set 2: 7x300kg#

Lost some reps here after moving hacks into this workout.

Seated hamstring curl

Set 1: 12x65kg
Set 2: 12x65kg
Set 3: 11x65kg#

Quad extensions

Set 1: 12x70kg
Set 2: 10x70kg
Set 3: 10x70kg#

Will update food and macros at the end of the day.

Am super excited to swap things around and take a fresh start after easter. Keen and very excited to say i will be working with @PopRox19 full time after the break, cant wait to see what we can achieve together, thanks brother

 

[Freki]

Lower 1

10 mins incline treadmill warmup

Quad extension warm up sets
2x20@25kg

Hamstring curl warm ups
20x20kg

Hack squats

Warm up sets
Set 1: 10x40kg
Set 2: 8x80kg
Set 3: 4x90kg

Working sets
Set 1: 8×100kg
Set 2: 7x100kg##

Pushed for 8 on the last rep but got to the bottom and couldnt get it back up. Crawled off and unloaded it from there lol.

Leg press

Working sets
Set 1: 8x300kg
Set 2: 7x300kg#

Lost some reps here after moving hacks into this workout.

Seated hamstring curl

Set 1: 12x65kg
Set 2: 12x65kg
Set 3: 11x65kg#

Quad extensions

Set 1: 12x70kg
Set 2: 10x70kg
Set 3: 10x70kg#

Will update food and macros at the end of the day.

Am super excited to swap things around and take a fresh start after easter. Keen and very excited to say i will be working with @PopRox19 full time after the break, cant wait to see what we can achieve together, thanks brother

Last week Hey?
Need some progress pics bro

 

[Allupfromhere]

Last week Hey?
Need some progress pics bro

Yeah calling it at the end of this week brother, will have photos up Friday or Saturday morning to show where things finished up before I move into the next log.

 

[Allupfromhere]

Food and macros for the day;

Post workout meal
60g oats
50g blueberries
20g almond butter
200ml almond milk
15g manuka honey

2x scoop whey shake

Meal 2
Turkish pide
150g chicken breast fillet
Half Avocado
Spinach
Onion
Olives

Lunch
250g chicken breast
1 cup jasmine rice
100g broccoli

Snack
200g Yopro protein yoghurt

Dinner
250g chicken breast
100g broccoli
2 boiled eggs

 

[LevButlerov]

Lower 1

10 mins incline treadmill warmup

Quad extension warm up sets
2x20@25kg

Hamstring curl warm ups
20x20kg

Hack squats

Warm up sets
Set 1: 10x40kg
Set 2: 8x80kg
Set 3: 4x90kg

Working sets
Set 1: 8×100kg
Set 2: 7x100kg##

Pushed for 8 on the last rep but got to the bottom and couldnt get it back up. Crawled off and unloaded it from there lol.

Leg press

Working sets
Set 1: 8x300kg
Set 2: 7x300kg#

Lost some reps here after moving hacks into this workout.

Seated hamstring curl

Set 1: 12x65kg
Set 2: 12x65kg
Set 3: 11x65kg#

Quad extensions

Set 1: 12x70kg
Set 2: 10x70kg
Set 3: 10x70kg#

Will update food and macros at the end of the day.

Am super excited to swap things around and take a fresh start after easter. Keen and very excited to say i will be working with @PopRox19 full time after the break, cant wait to see what we can achieve together, thanks brother

Food and macros for the day;

Post workout meal
60g oats
50g blueberries
20g almond butter
200ml almond milk
15g manuka honey

2x scoop whey shake

Meal 2
Turkish pide
150g chicken breast fillet
Half Avocado
Spinach
Onion
Olives

Lunch
250g chicken breast
1 cup jasmine rice
100g broccoli

Snack
200g Yopro protein yoghurt

Dinner
250g chicken breast
100g broccoli
2 boiled eggs

Perfect! high protein is what you need to really grow. You're doing it right.

 

[Allupfromhere]

Perfect! high protein is what you need to really grow. You're doing it right.

Thanks lev

 

[Allupfromhere]

Push 1 Wednesday 16/4

10 mins incline treadmill warm up

Bench press

Warm up sets
Set 1: 10x60kg
Set 2: 5x80kg
Set 3: 3x90kg

Working sets
Set 1: 8x100kg
Set 2: 8x100kg

Comfy reps here now, will push to get to ten.

Dumbell incline press

Working sets
Set 1: 10x37.5kg< -2reps
Set 2: 10x37.5kg#

Cable side lateral raises

Set 1: 12x10kg
Set 2: 12x10kg
Set 3: 10x10kg right#/ 10x10kg# left

Pause at the top, slow controlled eccentric.

Dumbbell shoulder press
Weight per side

Working sets
Set 1: 10x 25kg
Set 2: 10x25kg#

Skull crusher/close grip bench superset

Set 1: 8x40kg/8x40kg
Set 2: 8x40kg/8x40kg
Set 3: 8x40kg/6x40kg##

Tricep rope extention

Set 1: 12x37.2kg
Set 2: 12x37.2kg
Set 3: 10x37.2kg#

 

[stevesmi]

Food looks fantastic

 

[Trenhead3cc]

Nice working sets on the bench bro

 

[Mobster]

Had to look up Turkish Pide - bread

 

[ceo]

Bros, Very nice lower body training. Hack squats and leg. Pressing is perfect.

 

[ROIDDERS]

I like, how you're balancing your hamstrings and your front quads.

That's a really good work.

 

[chesty]

Looking really good on this. Working sets are perfect.

 

[Ulter]

the food is looking perfect as well. I like the lunch options and the snack.

 

[2Thick]

You should try some coconut yogurt.

You might like that better.

 

[Wootoom]

Excellent work on this, I like to pushing day. Mixing up your exercise and makes it fun.

 

[JasonPriest]

Tricep rope extensions are excellent for building strong back of the arms.

It's a good way to really work the muscle.