Approved Log Chapter 2 - 16 week Recomp Assault Log

[BodyMonster34]

Bro, what the next step for you. Skull Crushers or close grip both are good back to back good job

 

[Quadsweep]

Good for you, man. I'm glad to see that. You're pushing it, hard and you're staying healthy.

Always consistent.

 

[Arabian]

Much love. This is a good update. Haven't seen too many people eating spinach.

 

[Allupfromhere]

Nice working sets on the bench bro

Thanks brother

 

[Allupfromhere]

Pull day 1 Thursday 17/4

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: 9#

Reverse peck deck fly

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

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

Caught a sneaky pic fasted before gym this morning

 

[LevButlerov]

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#

@Allupfromhere very tight arm training, professional pump

 

[Freki]

Pull day 1 Thursday 17/4

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: 9#

Reverse peck deck fly

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

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

Caught a sneaky pic fasted before gym this morning

What a Unit, solid brother hey

 

[Npcclassicphysique champ]

Pull day 1 Thursday 17/4

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: 9#

Reverse peck deck fly

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

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

Caught a sneaky pic fasted before gym this morning

solid size bro and you getting leaner and bigger in the pic

 

[RoySimpson]

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

@Allupfromhere food is looking on point brother!

 

[Allupfromhere]

What a Unit, solid brother hey

We are in the long process of trying to become one hahaha thanks brother

solid size bro and you getting leaner and bigger in the pic

Hopefully kick things up a notch after easter brother

 

[Npcclassicphysique champ]

We are in the long process of trying to become one hahaha thanks brother

Hopefully kick things up a notch after easter brother

thicken that stuff up bro

 

[ballin2504]

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

@Allupfromhere that’s awesome getting over 18k steps in. Some good cardio

 

[25homes]

Nice work

 

[Allupfromhere]

Firstly want to apologise as I had planned for proper photos to close this log out but we left for our holiday a day earlier. Still may take some new ones once we are settled into camp.
Big shout out specifically to @LevButlerov and @Npcclassicphysique champ. Just for the ongoing support all the way back from my first log. You two fellas go to efforts beyond what most might realise and are a genuine asset to this community!

Massive shout out to the Norse god himself @ODINLABS his support and help behind the scenes has been second to none. Nothing but willingness to help and answer my endless questions when it comes to the chemistry side of things haha. His advice and the redesign for my cycle protocol, after we got started to better suit what I should have been trying aim to achieve at this stage of my journey, proved he wasnt just there to sponsor a log for his own lab but to genuinely help too so thank you brother and the gear itself, never once did i have any dramas using it bloodwork throughout this log shows that with quality and clean gear, diet and cardio you can keep yourself completely healthy whilst on cycle. So anyone considering using his compounds i couldnt support the decision enough.

Thanks also to the entire evo crew for the endless support and motivation to keep going, your all legends
Specific shoutouts to;
@Freki
@CypherOCE
@Trenhead3cc
@BigCheese2000

Off for a week with the Mrs and kids for break will get a couple of workouts in there where I can but back to business afterwards with @PopRox19 going for it hard once we kick off

Starting weight: 88kg.
Finishing weight: 86.1kg

 

[Freki]

What does the Mrs think?

It's been a pleasure mate i really enjoy your logging i get a lot of inspiration from it.
Chest arms and back are all popping and definition is showing through. Can Confirm it is definitely All Up From Here.

 

[Allupfromhere]

Thank brother @Freki appreciate ya! Im happy woth the direction im heading for sure. Keen for this week to relax woth the fam and get away from work. Because when I get back it on haha.

The Mrs reckons im a different bloke lol from where I was last august at 110kg until now I cant blame her haha

 

[Trenhead3cc]

Good stuff bro! Massive changes! You’re killing it

 

[LevButlerov]

Firstly want to apologise as I had planned for proper photos to close this log out but we left for our holiday a day earlier. Still may take some new ones once we are settled into camp.
Big shout out specifically to @LevButlerov and @Npcclassicphysique champ. Just for the ongoing support all the way back from my first log. You two fellas go to efforts beyond what most might realise and are a genuine asset to this community!

Massive shout out to the Norse god himself @ODINLABS his support and help behind the scenes has been second to none. Nothing but willingness to help and answer my endless questions when it comes to the chemistry side of things haha. His advice and the redesign for my cycle protocol, after we got started to better suit what I should have been trying aim to achieve at this stage of my journey, proved he wasnt just there to sponsor a log for his own lab but to genuinely help too so thank you brother and the gear itself, never once did i have any dramas using it bloodwork throughout this log shows that with quality and clean gear, diet and cardio you can keep yourself completely healthy whilst on cycle. So anyone considering using his compounds i couldnt support the decision enough.

Thanks also to the entire evo crew for the endless support and motivation to keep going, your all legends
Specific shoutouts to;
@Freki
@CypherOCE
@Trenhead3cc
@BigCheese2000

Off for a week with the Mrs and kids for break will get a couple of workouts in there where I can but back to business afterwards with @PopRox19 going for it hard once we kick off

Starting weight: 88kg.
Finishing weight: 86.1kg

You've made some massive changes to your body @Allupfromhere true legend! EVO family love.
Truly you look leaner and bigger.

 

[CypherOCE]

Killing it!!

110 down to 86 is fucking wild. A true testament to your dedication and perseverance! Who said hard work doesn't pay off huh you're an inspiration

We are lucky to have you around these parts

 

[BodyMonster34]

Firstly want to apologise as I had planned for proper photos to close this log out but we left for our holiday a day earlier. Still may take some new ones once we are settled into camp.
Big shout out specifically to @LevButlerov and @Npcclassicphysique champ. Just for the ongoing support all the way back from my first log. You two fellas go to efforts beyond what most might realise and are a genuine asset to this community!

Massive shout out to the Norse god himself @ODINLABS his support and help behind the scenes has been second to none. Nothing but willingness to help and answer my endless questions when it comes to the chemistry side of things haha. His advice and the redesign for my cycle protocol, after we got started to better suit what I should have been trying aim to achieve at this stage of my journey, proved he wasnt just there to sponsor a log for his own lab but to genuinely help too so thank you brother and the gear itself, never once did i have any dramas using it bloodwork throughout this log shows that with quality and clean gear, diet and cardio you can keep yourself completely healthy whilst on cycle. So anyone considering using his compounds i couldnt support the decision enough.

Thanks also to the entire evo crew for the endless support and motivation to keep going, your all legends
Specific shoutouts to;
@Freki
@CypherOCE
@Trenhead3cc
@BigCheese2000

Off for a week with the Mrs and kids for break will get a couple of workouts in there where I can but back to business afterwards with @PopRox19 going for it hard once we kick off

Starting weight: 88kg.
Finishing weight: 86.1kg

@Allupfromhere
bro pics lookin good. You looking trim and you get into great shape. Like your workouts as well.

 

[Noah Wixx]

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

I like the food choices here

 

[Noah Wixx]

Firstly want to apologise as I had planned for proper photos to close this log out but we left for our holiday a day earlier. Still may take some new ones once we are settled into camp.
Big shout out specifically to @LevButlerov and @Npcclassicphysique champ. Just for the ongoing support all the way back from my first log. You two fellas go to efforts beyond what most might realise and are a genuine asset to this community!

Massive shout out to the Norse god himself @ODINLABS his support and help behind the scenes has been second to none. Nothing but willingness to help and answer my endless questions when it comes to the chemistry side of things haha. His advice and the redesign for my cycle protocol, after we got started to better suit what I should have been trying aim to achieve at this stage of my journey, proved he wasnt just there to sponsor a log for his own lab but to genuinely help too so thank you brother and the gear itself, never once did i have any dramas using it bloodwork throughout this log shows that with quality and clean gear, diet and cardio you can keep yourself completely healthy whilst on cycle. So anyone considering using his compounds i couldnt support the decision enough.

Thanks also to the entire evo crew for the endless support and motivation to keep going, your all legends
Specific shoutouts to;
@Freki
@CypherOCE
@Trenhead3cc
@BigCheese2000

Off for a week with the Mrs and kids for break will get a couple of workouts in there where I can but back to business afterwards with @PopRox19 going for it hard once we kick off

Starting weight: 88kg.
Finishing weight: 86.1kg

Huge changes my dude! Love seeing it and all the success you have had so far, you look great brother

 

[Mobster]

I'd start the cycle as soon as you got back

 

[ceo]

Firstly want to apologise as I had planned for proper photos to close this log out but we left for our holiday a day earlier. Still may take some new ones once we are settled into camp.
Big shout out specifically to @LevButlerov and @Npcclassicphysique champ. Just for the ongoing support all the way back from my first log. You two fellas go to efforts beyond what most might realise and are a genuine asset to this community!

Massive shout out to the Norse god himself @ODINLABS his support and help behind the scenes has been second to none. Nothing but willingness to help and answer my endless questions when it comes to the chemistry side of things haha. His advice and the redesign for my cycle protocol, after we got started to better suit what I should have been trying aim to achieve at this stage of my journey, proved he wasnt just there to sponsor a log for his own lab but to genuinely help too so thank you brother and the gear itself, never once did i have any dramas using it bloodwork throughout this log shows that with quality and clean gear, diet and cardio you can keep yourself completely healthy whilst on cycle. So anyone considering using his compounds i couldnt support the decision enough.

Thanks also to the entire evo crew for the endless support and motivation to keep going, your all legends
Specific shoutouts to;
@Freki
@CypherOCE
@Trenhead3cc
@BigCheese2000

Off for a week with the Mrs and kids for break will get a couple of workouts in there where I can but back to business afterwards with @PopRox19 going for it hard once we kick off

Starting weight: 88kg.
Finishing weight: 86.1kg

@Allupfromhere bros this Championship style of training. Great to hear that. You're getting some help behind the scenes. Always good to get advice from people. That's what we aim to do on here, helping you get through everything and having your best results.

 

[ROIDDERS]

Firstly want to apologise as I had planned for proper photos to close this log out but we left for our holiday a day earlier. Still may take some new ones once we are settled into camp.
Big shout out specifically to @LevButlerov and @Npcclassicphysique champ. Just for the ongoing support all the way back from my first log. You two fellas go to efforts beyond what most might realise and are a genuine asset to this community!

Massive shout out to the Norse god himself @ODINLABS his support and help behind the scenes has been second to none. Nothing but willingness to help and answer my endless questions when it comes to the chemistry side of things haha. His advice and the redesign for my cycle protocol, after we got started to better suit what I should have been trying aim to achieve at this stage of my journey, proved he wasnt just there to sponsor a log for his own lab but to genuinely help too so thank you brother and the gear itself, never once did i have any dramas using it bloodwork throughout this log shows that with quality and clean gear, diet and cardio you can keep yourself completely healthy whilst on cycle. So anyone considering using his compounds i couldnt support the decision enough.

Thanks also to the entire evo crew for the endless support and motivation to keep going, your all legends
Specific shoutouts to;
@Freki
@CypherOCE
@Trenhead3cc
@BigCheese2000

Off for a week with the Mrs and kids for break will get a couple of workouts in there where I can but back to business afterwards with @PopRox19 going for it hard once we kick off

Starting weight: 88kg.
Finishing weight: 86.1kg

@Allupfromhere Up. No need to apologize at all man. Got a lot of respect for you the pictures. Look, fantastic. So don't be so hard on yourself.
EVO family and your family always welcome on here.

 

[Ulter]

Firstly want to apologise as I had planned for proper photos to close this log out but we left for our holiday a day earlier. Still may take some new ones once we are settled into camp.
Big shout out specifically to @LevButlerov and @Npcclassicphysique champ. Just for the ongoing support all the way back from my first log. You two fellas go to efforts beyond what most might realise and are a genuine asset to this community!

Massive shout out to the Norse god himself @ODINLABS his support and help behind the scenes has been second to none. Nothing but willingness to help and answer my endless questions when it comes to the chemistry side of things haha. His advice and the redesign for my cycle protocol, after we got started to better suit what I should have been trying aim to achieve at this stage of my journey, proved he wasnt just there to sponsor a log for his own lab but to genuinely help too so thank you brother and the gear itself, never once did i have any dramas using it bloodwork throughout this log shows that with quality and clean gear, diet and cardio you can keep yourself completely healthy whilst on cycle. So anyone considering using his compounds i couldnt support the decision enough.

Thanks also to the entire evo crew for the endless support and motivation to keep going, your all legends
Specific shoutouts to;
@Freki
@CypherOCE
@Trenhead3cc
@BigCheese2000

Off for a week with the Mrs and kids for break will get a couple of workouts in there where I can but back to business afterwards with @PopRox19 going for it hard once we kick off

Starting weight: 88kg.
Finishing weight: 86.1kg

@Allupfromhere big evo family love and respect!@
, that's how you do it right here
You are a true leader and a champion. Keep up the good work. I love this. Your positive attitude and inspiration is amazing.

 

[2Thick]

Firstly want to apologise as I had planned for proper photos to close this log out but we left for our holiday a day earlier. Still may take some new ones once we are settled into camp.
Big shout out specifically to @LevButlerov and @Npcclassicphysique champ. Just for the ongoing support all the way back from my first log. You two fellas go to efforts beyond what most might realise and are a genuine asset to this community!

Massive shout out to the Norse god himself @ODINLABS his support and help behind the scenes has been second to none. Nothing but willingness to help and answer my endless questions when it comes to the chemistry side of things haha. His advice and the redesign for my cycle protocol, after we got started to better suit what I should have been trying aim to achieve at this stage of my journey, proved he wasnt just there to sponsor a log for his own lab but to genuinely help too so thank you brother and the gear itself, never once did i have any dramas using it bloodwork throughout this log shows that with quality and clean gear, diet and cardio you can keep yourself completely healthy whilst on cycle. So anyone considering using his compounds i couldnt support the decision enough.

Thanks also to the entire evo crew for the endless support and motivation to keep going, your all legends
Specific shoutouts to;
@Freki
@CypherOCE
@Trenhead3cc
@BigCheese2000

Off for a week with the Mrs and kids for break will get a couple of workouts in there where I can but back to business afterwards with @PopRox19 going for it hard once we kick off

Starting weight: 88kg.
Finishing weight: 86.1kg

@Allupfromhere No need to apologize my man. Your photo still look, fantastic.

You're going to continue to improve, and I think that you will go far on this Make sure you give us some food picture updates as well.

 

[Allupfromhere]

Good stuff bro! Massive changes! You’re killing it

You've made some massive changes to your body @Allupfromhere true legend! EVO family love.
Truly you look leaner and bigger.

Killing it!!

110 down to 86 is fucking wild. A true testament to your dedication and perseverance! Who said hard work doesn't pay off huh you're an inspiration

We are lucky to have you around these parts

@Allupfromhere
bro pics lookin good. You looking trim and you get into great shape. Like your workouts as well.

Huge changes my dude! Love seeing it and all the success you have had so far, you look great brother

@Allupfromhere bros this Championship style of training. Great to hear that. You're getting some help behind the scenes. Always good to get advice from people. That's what we aim to do on here, helping you get through everything and having your best results.

@Allupfromhere Up. No need to apologize at all man. Got a lot of respect for you the pictures. Look, fantastic. So don't be so hard on yourself.
EVO family and your family always welcome on here.

@Allupfromhere big evo family love and respect!@
, that's how you do it right here
You are a true leader and a champion. Keep up the good work. I love this. Your positive attitude and inspiration is amazing.

@Allupfromhere No need to apologize my man. Your photo still look, fantastic.

You're going to continue to improve, and I think that you will go far on this Make sure you give us some food picture updates as well.

Thanks for all the support
Appreciate you all

 

[ROIDDERS]

Thanks for all the support
Appreciate you all

@Allupfromhere you are a true EVO Family member we love you

 

[Ulter]

Thanks for all the support
Appreciate you all

@Allupfromhere you are a true EVO family member for sure. Iron brothers for life

 

[ballin2504]

Firstly want to apologise as I had planned for proper photos to close this log out but we left for our holiday a day earlier. Still may take some new ones once we are settled into camp.
Big shout out specifically to @LevButlerov and @Npcclassicphysique champ. Just for the ongoing support all the way back from my first log. You two fellas go to efforts beyond what most might realise and are a genuine asset to this community!

Massive shout out to the Norse god himself @ODINLABS his support and help behind the scenes has been second to none. Nothing but willingness to help and answer my endless questions when it comes to the chemistry side of things haha. His advice and the redesign for my cycle protocol, after we got started to better suit what I should have been trying aim to achieve at this stage of my journey, proved he wasnt just there to sponsor a log for his own lab but to genuinely help too so thank you brother and the gear itself, never once did i have any dramas using it bloodwork throughout this log shows that with quality and clean gear, diet and cardio you can keep yourself completely healthy whilst on cycle. So anyone considering using his compounds i couldnt support the decision enough.

Thanks also to the entire evo crew for the endless support and motivation to keep going, your all legends
Specific shoutouts to;
@Freki
@CypherOCE
@Trenhead3cc
@BigCheese2000

Off for a week with the Mrs and kids for break will get a couple of workouts in there where I can but back to business afterwards with @PopRox19 going for it hard once we kick off

Starting weight: 88kg.
Finishing weight: 86.1kg

@Allupfromhere that’s great man. Nice work

 

[25homes]

Doing great

 

[OdinLabsRep]

Let's get it brother Great work - that Vikings Juice is the real deal