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Approved Log Chapter 2 - 16 week Recomp Assault Log

Allupfromhere

Allupfromhere

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Chapter 2 - 16 week Recomp Log with @ODINLABS

  • Age: 35
  • Height: 177cm
  • Weight: 88kg
  • Body Fat % unknown
Aim of this log is to Recomp to 10% lower bf% with the bigger focus on achieving this through muscle development. I will utilise nutrition and fasted cardio to help with fat loss and allow this to happen steadily during the cycle and throughout the entire year. This cycle isn’t for a hard cut as I will run a proper cutting cycle before next summer.

Training:

  • Push 1 - chest/triceps/shoulder
  • Pull 1 - back/biceps/rear delts & traps
  • Lower 1 - legs
  • Rest
  • Push 2
  • Pull 2
  • Lower 2
  • Rest
  • This will be my split for the first 8 weeks. Every workout will start with 10 minutes of cardio and muscle groups will have warm up sets throughout the work out. Workouts will be completed in the evenings and each day 3 days of the split will swap focus on areas of the particular muscle group.
  • Everyday will start with 30mins of fasted cardio and the rest days it will increase to 1hr fasted. Total of 4.5hrs of fasted cardio each week.
  • Exercises are ones I feel the most mind muscle connection with and I have made the best growth with so far. I will keep the same exercises for 8 week block to monitor the weight progress from the start to the 8 week mark. If growth is still moving and a particular exercise hasn’t stalled or caused pain or discomfort, I will continue to include them.
Diet:

  • Daily calories will start around the 2400 mark.
  • Protein will stay at 250g daily as a target.
  • Carbs, low carb day will stay under 100g. Medium days will have a slight increase such as leg day and high daysbut will be on refeed days to restore glycogen levels
  • Fats will be aimed at 100g and will alter to accommodate the change in carbs on particular days
  • Protein sources will consist of chicken breast, ribeye steak, 90/10 ground beef, eggs, tuna and wpi shakes to fill in the gaps.
  • Carbs will be sweet potatoes, rice, some fruits, rolled oats
  • Fats will come from avocados, yoghurt, walnuts, almonds, eggs, salmon and ghee for cooking.
  • Vegetables will be broccoli, asparagus, green beans, carrots, spinach.
  • Meal plans will be week long blocks to make meal prepping easier.
  • Meals aren’t going to be fancy what so ever lol food for the 16 weeks is basically just for fuel and recovery
Supplements:

  • Greens powder
  • Magnesium
  • Tudca
  • Fish oil
  • Pre workout when needed
  • Electrolytes
  • Eaa’s
  • Acetyl-L-carnitine
  • Liver gaurd
  • Multi v
  • Psyllium husk
  • Digestive enzymes
  • Probiotics
Welcome any more opinions and advice on supplementation, hoping for some discussion here.

Blood Work:

  • Recent Blood Work: Had a complete blood panel done from doctor at the end of November and everything was in perfect range. These reports are visible on my previous log.
  • Will be doing more bloods on Monday morning the 13th these will include
  • Free and total test
  • Prolactin
  • Shgb
  • E2 oestradial.
Will be doing bloods monthly but test will change as once I introduce npp tests will include e2 LCMS testing

Cycle Plan:

  • Cycle Goals: recomp
  • Compounds Planned for Use: Test E, Mast E, NPP and anavar.
  • Dosage and Frequency:
  • Weeks 1-16 Test e - 250mg, Mast e - 400mg, these will be split into 2 injections weekly. At week 6, NPP will be introduced at 100mg eod for 10 weeks, these dosages will average 350mg weekly based over a fortnight structure. At week 8 anavar will at 50mg daily - 25mg morning and 25mg pre evening workout.
  • Cycle Length: 16 weeks
  • Post Cycle Therapy: I will be returning to a trt dose of 100mg-150mg. Dosage will depend on bloodwork and what ever allows me to retain a higher natural range and doesn’t negatively impact other health markers. The details of this decision was outlined in depth on my previous log.
Very excited to be working alongside @ODINLABS for this part of my journey. Keen to show what his lab has to offer and what I can achieve as an individual in the next 16 weeks. Tomorrow morning I will upload progress start photos. Every month I’ll take the same photos, under the same light in the same place of my house for the best possible comparison. I’m well rested, heavily driven and focused enough that I feel I could send an arrow through the eye of the needle. Come Monday morning, game on.
 
Last edited:
IMG_4141.webp

Starting photos. Keen to here some guesstimating on bf%
 
Allupfromhere said:
Chapter 2 - 16 week Recomp Log with @ODINLABS

  • Age: 35
  • Height: 177cm
  • Weight: 88kg
  • Body Fat % unknown
Aim of this log is to Recomp to 10% lower bf% with the bigger focus on achieving this through muscle development. I will utilise nutrition and fasted cardio to help with fat loss and allow this to happen steadily during the cycle and throughout the entire year. This cycle isn’t for a hard cut as I will run a proper cutting cycle before next summer.

Training:

  • Push 1 - chest/triceps/shoulder
  • Pull 1 - back/biceps/rear delts & traps
  • Lower 1 - legs
  • Rest
  • Push 2
  • Pull 2
  • Lower 2
  • Rest
  • This will be my split for the first 8 weeks. Every workout will start with 10 minutes of cardio and muscle groups will have warm up sets throughout the work out. Workouts will be completed in the evenings and each day 3 days of the split will swap focus on areas of the particular muscle group.
  • Everyday will start with 30mins of fasted cardio and the rest days it will increase to 1hr fasted. Total of 4.5hrs of fasted cardio each week.
  • Exercises are ones I feel the most mind muscle connection with and I have made the best growth with so far. I will keep the same exercises for 8 week block to monitor the weight progress from the start to the 8 week mark. If growth is still moving and a particular exercise hasn’t stalled or caused pain or discomfort, I will continue to include them.
Diet:

  • Daily calories will start around the 2400 mark.
  • Protein will stay at 250g daily as a target.
  • Carbs, low carb day will stay under 100g. Medium days will have a slight increase such as leg day and high daysbut will be on refeed days to restore glycogen levels
  • Fats will be aimed at 100g and will alter to accommodate the change in carbs on particular days
  • Protein sources will consist of chicken breast, ribeye steak, 90/10 ground beef, eggs, tuna and wpi shakes to fill in the gaps.
  • Carbs will be sweet potatoes, rice, some fruits, rolled oats
  • Fats will come from avocados, yoghurt, walnuts, almonds, eggs, salmon and ghee for cooking.
  • Vegetables will be broccoli, asparagus, green beans, carrots, spinach.
  • Meal plans will be week long blocks to make meal prepping easier.
  • Meals aren’t going to be fancy what so ever lol food for the 16 weeks is basically just for fuel and recovery
Supplements:

  • Greens powder
  • Magnesium
  • Tudca
  • Fish oil
  • Pre workout when needed
  • Electrolytes
  • Eaa’s
  • Acetyl-L-carnitine
  • Liver gaurd
  • Multi v
  • Psyllium husk
  • Digestive enzymes
  • Probiotics
Welcome any more opinions and advice on supplementation, hoping for some discussion here.

Blood Work:

  • Recent Blood Work: Had a complete blood panel done from doctor at the end of November and everything was in perfect range. These reports are visible on my previous log.
  • Will be doing more bloods on Monday morning the 13th these will include
  • Free and total test
  • Prolactin
  • Shgb
  • E2 oestradial.
Will be doing bloods monthly but test will change as once I introduce npp tests will include e2 LCMS testing

Cycle Plan:

  • Cycle Goals: recomp
  • Compounds Planned for Use: Test E, Mast E, NPP and anavar.
  • Dosage and Frequency:
  • Weeks 1-16 Test e - 250mg, Mast e - 400mg, these will be split into 2 injections weekly. At week 6, NPP will be introduced at 100mg eod for 10 weeks, these dosages will average 350mg weekly based over a fortnight structure. At week 8 anavar will at 50mg daily - 25mg morning and 25mg pre evening workout.
  • Cycle Length: 16 weeks
  • Post Cycle Therapy: I will be returning to a trt dose of 100mg-150mg. Dosage will depend on bloodwork and what ever allows me to retain a higher natural range and doesn’t negatively impact other health markers. The details of this decision was outlined in depth on my previous log.
Very excited to be working alongside @ODINLABS for this part of my journey. Keen to show what his lab has to offer and what I can achieve as an individual in the next 16 weeks. Tomorrow morning I will upload progress start photos. Every month I’ll take the same photos, under the same light in the same place of my house for the best possible comparison. I’m well rested, heavily driven and focused enough that I feel I could send an arrow through the eye of the needle. Come Monday morning, game on.
Click to expand...
Allupfromhere said:
View attachment 69339
Starting photos. Keen to here some guesstimating on bf%
Click to expand...
followed your other log and will follow this one bro
you are losing bodyfat from where you started @Allupfromhere for now you're still high but we'll cut down
 
Npcclassicphysique champ said:
followed your other log and will follow this one bro
you are losing bodyfat from where you started @Allupfromhere for now you're still high but we'll cut down
Click to expand...
Thanks brother! Appreciate all the help you gave on my last log and welcome any you are willing to offer with this one. You and a few others had the biggest influence on getting me where I’m at currently. I’m very confident in what I can achieve this year with the same support and guidance! If you were to throw a rough number at the bf% what would it be? 25ish% maybe?
 
IMG_4142.webp

First meal of the day at 11am. As I mentioned the food isn’t going to be pretty lol but it will be clean and effective.

40g raw weight rice
4 eggs
10g ghee
1 scoop protein water.

fish oil cap
Digestive enzyme
Probiotic
Multi v
6g psyllium husk

Cals 610
Protein 51
Carbs 34
Fats 28
 
stevesmi said:
you are holding extra fat around the stomach which is typical for men. i would peg your body fat around 22% .. i do not think its as high as 25% IMO
Click to expand...
Thanks @stevesmi, if I can Recomp by 10% and get toward the 12% bf at the end of the 16 weeks I feel this result would be a huge success.
 
IMG_4143.webp

Family lunch for my nieces birthday today but took my own as we hard on the grind now.

250g chicken breast raw
30g jasmine rice raw
Broccoli, peas, green beans. Don’t really weigh the vegetables just throw them in.

Cals 440
Protein 59.5
Carbs 44.2
Fats 4.1
 
IMG_4145.webp


200g yopro yoghurt and 40g of walnuts with protein water 1 scoop. Fish oil cap and 6g of psyllium husk here too.

Cals 509
Protein 48.7
Carbs 20.1
Fats 27.7

IMG_4146.webp


Dinner was 250g scotch fillet steak(ribeye), cooked in 10g of ghee and green veg. Fish oil cap and last 6g of psyllium husk for the day.

Cals 703
Protein 79.8
Carbs 24.8
Fats 40.7

Total for the day
Cals 2375
Protein 239
Carbs 129
Fats 103


Carbs are a touch higher as I have included the carbs from vegetables into the deliberate carbs count for the day. Is this something I should consider?
 
Allupfromhere said:
Chapter 2 - 16 week Recomp Log with @ODINLABS

  • Age: 35
  • Height: 177cm
  • Weight: 88kg
  • Body Fat % unknown
Aim of this log is to Recomp to 10% lower bf% with the bigger focus on achieving this through muscle development. I will utilise nutrition and fasted cardio to help with fat loss and allow this to happen steadily during the cycle and throughout the entire year. This cycle isn’t for a hard cut as I will run a proper cutting cycle before next summer.

Training:

  • Push 1 - chest/triceps/shoulder
  • Pull 1 - back/biceps/rear delts & traps
  • Lower 1 - legs
  • Rest
  • Push 2
  • Pull 2
  • Lower 2
  • Rest
  • This will be my split for the first 8 weeks. Every workout will start with 10 minutes of cardio and muscle groups will have warm up sets throughout the work out. Workouts will be completed in the evenings and each day 3 days of the split will swap focus on areas of the particular muscle group.
  • Everyday will start with 30mins of fasted cardio and the rest days it will increase to 1hr fasted. Total of 4.5hrs of fasted cardio each week.
  • Exercises are ones I feel the most mind muscle connection with and I have made the best growth with so far. I will keep the same exercises for 8 week block to monitor the weight progress from the start to the 8 week mark. If growth is still moving and a particular exercise hasn’t stalled or caused pain or discomfort, I will continue to include them.
Diet:

  • Daily calories will start around the 2400 mark.
  • Protein will stay at 250g daily as a target.
  • Carbs, low carb day will stay under 100g. Medium days will have a slight increase such as leg day and high daysbut will be on refeed days to restore glycogen levels
  • Fats will be aimed at 100g and will alter to accommodate the change in carbs on particular days
  • Protein sources will consist of chicken breast, ribeye steak, 90/10 ground beef, eggs, tuna and wpi shakes to fill in the gaps.
  • Carbs will be sweet potatoes, rice, some fruits, rolled oats
  • Fats will come from avocados, yoghurt, walnuts, almonds, eggs, salmon and ghee for cooking.
  • Vegetables will be broccoli, asparagus, green beans, carrots, spinach.
  • Meal plans will be week long blocks to make meal prepping easier.
  • Meals aren’t going to be fancy what so ever lol food for the 16 weeks is basically just for fuel and recovery
Supplements:

  • Greens powder
  • Magnesium
  • Tudca
  • Fish oil
  • Pre workout when needed
  • Electrolytes
  • Eaa’s
  • Acetyl-L-carnitine
  • Liver gaurd
  • Multi v
  • Psyllium husk
  • Digestive enzymes
  • Probiotics
Welcome any more opinions and advice on supplementation, hoping for some discussion here.

Blood Work:

  • Recent Blood Work: Had a complete blood panel done from doctor at the end of November and everything was in perfect range. These reports are visible on my previous log.
  • Will be doing more bloods on Monday morning the 13th these will include
  • Free and total test
  • Prolactin
  • Shgb
  • E2 oestradial.
Will be doing bloods monthly but test will change as once I introduce npp tests will include e2 LCMS testing

Cycle Plan:

  • Cycle Goals: recomp
  • Compounds Planned for Use: Test E, Mast E, NPP and anavar.
  • Dosage and Frequency:
  • Weeks 1-16 Test e - 250mg, Mast e - 400mg, these will be split into 2 injections weekly. At week 6, NPP will be introduced at 100mg eod for 10 weeks, these dosages will average 350mg weekly based over a fortnight structure. At week 8 anavar will at 50mg daily - 25mg morning and 25mg pre evening workout.
  • Cycle Length: 16 weeks
  • Post Cycle Therapy: I will be returning to a trt dose of 100mg-150mg. Dosage will depend on bloodwork and what ever allows me to retain a higher natural range and doesn’t negatively impact other health markers. The details of this decision was outlined in depth on my previous log.
Very excited to be working alongside @ODINLABS for this part of my journey. Keen to show what his lab has to offer and what I can achieve as an individual in the next 16 weeks. Tomorrow morning I will upload progress start photos. Every month I’ll take the same photos, under the same light in the same place of my house for the best possible comparison. I’m well rested, heavily driven and focused enough that I feel I could send an arrow through the eye of the needle. Come Monday morning, game on.
Click to expand...
As per a few podcasts with Stevesmi you may need to adjust these timings
 
Mobster said:
As per a few podcasts with Stevesmi you may need to adjust these timings
Click to expand...
I’ll have to run through them again then. I based this on utilising NPP for a 10 week period in total. Thus starting it at week 6 for the last ten. Are you saying it would be a better option to run it at the start and cut it out at week 10 and run the anavar to finish?
 
Allupfromhere said:
Thanks brother! Appreciate all the help you gave on my last log and welcome any you are willing to offer with this one. You and a few others had the biggest influence on getting me where I’m at currently. I’m very confident in what I can achieve this year with the same support and guidance! If you were to throw a rough number at the bf% what would it be? 25ish% maybe?
Click to expand...

Allupfromhere said:
View attachment 69342
First meal of the day at 11am. As I mentioned the food isn’t going to be pretty lol but it will be clean and effective.

40g raw weight rice
4 eggs
10g ghee
1 scoop protein water.

fish oil cap
Digestive enzyme
Probiotic
Multi v
6g psyllium husk

Cals 610
Protein 51
Carbs 34
Fats 28
Click to expand...

Allupfromhere said:
View attachment 69398
Family lunch for my nieces birthday today but took my own as we hard on the grind now.

250g chicken breast raw
30g jasmine rice raw
Broccoli, peas, green beans. Don’t really weigh the vegetables just throw them in.

Cals 440
Protein 59.5
Carbs 44.2
Fats 4.1
Click to expand...

Allupfromhere said:
View attachment 69468

200g yopro yoghurt and 40g of walnuts with protein water 1 scoop. Fish oil cap and 6g of psyllium husk here too.

Cals 509
Protein 48.7
Carbs 20.1
Fats 27.7

View attachment 69470

Dinner was 250g scotch fillet steak(ribeye), cooked in 10g of ghee and green veg. Fish oil cap and last 6g of psyllium husk for the day.

Cals 703
Protein 79.8
Carbs 24.8
Fats 40.7

Total for the day
Cals 2375
Protein 239
Carbs 129
Fats 103


Carbs are a touch higher as I have included the carbs from vegetables into the deliberate carbs count for the day. Is this something I should consider?
Click to expand...
@Allupfromhere very good food day you're really brining it hard bro ;) nice meals
 
Push 1 with @ODINLABS

10 mins incline treadmill warmup

Flat db press

Warm ups

Set 1: 10x20kg
Set 2: 5x30kg

Working sets

Set 1: 9x37.5kg>+1rep
Set 2: 8x37.5kg 1rir
Set3: 8x37.5# failure >+1 rep

First set felt nice and comfortable considering a 2 week break. So bounced the weight up to 40’s got 4 reps and realised it wasn’t going to work. Still managed an extra rep on last set from previous session. Got too hungry lol should have just opt to push more reps on the last set instead. 40’s aren’t far away though.



Incline bb bench press

Acclimation set

5x60kg

Working sets

Set 1: 8x70kg
Set 2: 8x70kg
Set 3: 6x70kg#



Peck deck fly

Set 1: 12x40kg
Set 2: 12x40kg
Set 3: 10x40kg#

Db side lateral raises

Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10kg/20x5kg

Single cable lateral raises with pause

Set 1: 10x7kg>+plate
Set 2: 10x7kg
Set 3: 9x7kg right - 8x7kg left

1/2 pause at the top every rep, 3 sec negative.

Skull crusher/ close grip press super set

Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##

Tricep press down straight bar(twin pulley)

Set 1: 10x73kg>+1 plate
Set 2: 8x73kg##
Set 3(dropset): 8x73kg#/10x36kg##

Took the last set to failure again then halved the weight and went to failure again. Triceps were hit hard today.



Happy with my first workout for the year. Was able to come home, reset and change focus from holiday mode straight back into work.

Went in today hoping to hold the line on my exercises and was even able to increase with some.

Feels good to be back.



30mins max incline treadmill fasted to finish things off.
 
Allupfromhere said:
Push 1 with @ODINLABS

10 mins incline treadmill warmup

Flat db press

Warm ups

Set 1: 10x20kg
Set 2: 5x30kg

Working sets

Set 1: 9x37.5kg>+1rep
Set 2: 8x37.5kg 1rir
Set3: 8x37.5# failure >+1 rep

First set felt nice and comfortable considering a 2 week break. So bounced the weight up to 40’s got 4 reps and realised it wasn’t going to work. Still managed an extra rep on last set from previous session. Got too hungry lol should have just opt to push more reps on the last set instead. 40’s aren’t far away though.



Incline bb bench press

Acclimation set

5x60kg

Working sets

Set 1: 8x70kg
Set 2: 8x70kg
Set 3: 6x70kg#



Peck deck fly

Set 1: 12x40kg
Set 2: 12x40kg
Set 3: 10x40kg#

Db side lateral raises

Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10kg/20x5kg

Single cable lateral raises with pause

Set 1: 10x7kg>+plate
Set 2: 10x7kg
Set 3: 9x7kg right - 8x7kg left

1/2 pause at the top every rep, 3 sec negative.

Skull crusher/ close grip press super set

Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##

Tricep press down straight bar(twin pulley)

Set 1: 10x73kg>+1 plate
Set 2: 8x73kg##
Set 3(dropset): 8x73kg#/10x36kg##

Took the last set to failure again then halved the weight and went to failure again. Triceps were hit hard today.



Happy with my first workout for the year. Was able to come home, reset and change focus from holiday mode straight back into work.

Went in today hoping to hold the line on my exercises and was even able to increase with some.

Feels good to be back.



30mins max incline treadmill fasted to finish things off.
Click to expand...
next level again bro nice
 
IMG_4155.webp

IMG_4156.webp

Same meals as yesterday really, might just post meals on the first day of the week because as mentioned meals will only be changing in weekly blocks just for ease of meal prepping. If something swaps around during the week I’ll throw it up though!
 
Good job on the meal prepping. That's going to be the key on this one.
 
My man, the food looks incredible so far.
You keep eating like that, you will definitely cut body fat in no time.
 
Make sure you're hitting the fasted cardio on a consistent basis as you are planning. get up, go to the bathroom drink some water and go do it!
 
Allupfromhere said:
Chapter 2 - 16 week Recomp Log with @ODINLABS

  • Age: 35
  • Height: 177cm
  • Weight: 88kg
  • Body Fat % unknown
Aim of this log is to Recomp to 10% lower bf% with the bigger focus on achieving this through muscle development. I will utilise nutrition and fasted cardio to help with fat loss and allow this to happen steadily during the cycle and throughout the entire year. This cycle isn’t for a hard cut as I will run a proper cutting cycle before next summer.

Training:

  • Push 1 - chest/triceps/shoulder
  • Pull 1 - back/biceps/rear delts & traps
  • Lower 1 - legs
  • Rest
  • Push 2
  • Pull 2
  • Lower 2
  • Rest
  • This will be my split for the first 8 weeks. Every workout will start with 10 minutes of cardio and muscle groups will have warm up sets throughout the work out. Workouts will be completed in the evenings and each day 3 days of the split will swap focus on areas of the particular muscle group.
  • Everyday will start with 30mins of fasted cardio and the rest days it will increase to 1hr fasted. Total of 4.5hrs of fasted cardio each week.
  • Exercises are ones I feel the most mind muscle connection with and I have made the best growth with so far. I will keep the same exercises for 8 week block to monitor the weight progress from the start to the 8 week mark. If growth is still moving and a particular exercise hasn’t stalled or caused pain or discomfort, I will continue to include them.
Diet:

  • Daily calories will start around the 2400 mark.
  • Protein will stay at 250g daily as a target.
  • Carbs, low carb day will stay under 100g. Medium days will have a slight increase such as leg day and high daysbut will be on refeed days to restore glycogen levels
  • Fats will be aimed at 100g and will alter to accommodate the change in carbs on particular days
  • Protein sources will consist of chicken breast, ribeye steak, 90/10 ground beef, eggs, tuna and wpi shakes to fill in the gaps.
  • Carbs will be sweet potatoes, rice, some fruits, rolled oats
  • Fats will come from avocados, yoghurt, walnuts, almonds, eggs, salmon and ghee for cooking.
  • Vegetables will be broccoli, asparagus, green beans, carrots, spinach.
  • Meal plans will be week long blocks to make meal prepping easier.
  • Meals aren’t going to be fancy what so ever lol food for the 16 weeks is basically just for fuel and recovery
Supplements:

  • Greens powder
  • Magnesium
  • Tudca
  • Fish oil
  • Pre workout when needed
  • Electrolytes
  • Eaa’s
  • Acetyl-L-carnitine
  • Liver gaurd
  • Multi v
  • Psyllium husk
  • Digestive enzymes
  • Probiotics
Welcome any more opinions and advice on supplementation, hoping for some discussion here.

Blood Work:

  • Recent Blood Work: Had a complete blood panel done from doctor at the end of November and everything was in perfect range. These reports are visible on my previous log.
  • Will be doing more bloods on Monday morning the 13th these will include
  • Free and total test
  • Prolactin
  • Shgb
  • E2 oestradial.
Will be doing bloods monthly but test will change as once I introduce npp tests will include e2 LCMS testing

Cycle Plan:

  • Cycle Goals: recomp
  • Compounds Planned for Use: Test E, Mast E, NPP and anavar.
  • Dosage and Frequency:
  • Weeks 1-16 Test e - 250mg, Mast e - 400mg, these will be split into 2 injections weekly. At week 6, NPP will be introduced at 100mg eod for 10 weeks, these dosages will average 350mg weekly based over a fortnight structure. At week 8 anavar will at 50mg daily - 25mg morning and 25mg pre evening workout.
  • Cycle Length: 16 weeks
  • Post Cycle Therapy: I will be returning to a trt dose of 100mg-150mg. Dosage will depend on bloodwork and what ever allows me to retain a higher natural range and doesn’t negatively impact other health markers. The details of this decision was outlined in depth on my previous log.
Very excited to be working alongside @ODINLABS for this part of my journey. Keen to show what his lab has to offer and what I can achieve as an individual in the next 16 weeks. Tomorrow morning I will upload progress start photos. Every month I’ll take the same photos, under the same light in the same place of my house for the best possible comparison. I’m well rested, heavily driven and focused enough that I feel I could send an arrow through the eye of the needle. Come Monday morning, game on.
Click to expand...
Awesome
 
Day 1 of cycle with @ODINLABS
No early training today as off to get bloods done first up in a moment.

Injection days will be Monday and Thursdays untill the NPP in introduced then obviously additional days will be added.

Test E 250 - .5ml
Mast E 200 - 1ml

Once bloods have been taken will be off to gym.

Happy Monday all🤙
 
Allupfromhere said:
Day 1 of cycle with @ODINLABS
No early training today as off to get bloods done first up in a moment.

Injection days will be Monday and Thursdays untill the NPP in introduced then obviously additional days will be added.

Test E 250 - .5ml
Mast E 200 - 1ml

Once bloods have been taken will be off to gym.

Happy Monday all🤙
Click to expand...
good cycle pump it up bro test/mast clean
 
Day 1 of cycle with @ODINLABS
Bloods done this morning and should have results in a day or two.

Pull day 1

Rack pull

Set 1: 5x60kg
Set 2: 5x100kg
Set 3: 5x140kg
Set 4: 5x160kg
Set 5: 5x140kg
Set 6: 5x100kg
Set 7: 5x60kg

Pyramid this exercise today, sat tight at 160kg as just before Christmas I went for the 180 but felt a pinch. Might set eyes on 170 first next week and take it from there. Don’t need any setbacks if I can avoid.

ISO lateral high row

Combined weight for both sides displayed.

Set 1: 10x100kg> +10kg
Set 2: 10x100kg
Set 3: 8x100kg##

Bumped the weight up on these as I was moving 90kg pretty comfortably leading into Christmas.


ISO lateral row

Acclimation set

5x50kg just to get a feel for the movement

Working sets
Set 1: 10x130kg> +10kg
Set 2: 10x130kg
Set 3: 9x130kg##

Only went up to 130 because the first two plates off the rack were 25kgs and popped the 2 20’s either side after the acclimation set. Was a good weight in the end, was able to move it with good form but definitely felt the weight.

Bent over db flys

Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 10x12.5kg#
Set 4: 10x12.5kg#

Last 2 reps here were basically just swinging the weight, just wanted to squeeze a little more out.

Dumbbell Shrugs

Set 1: 12x50kg’s
Set 2: 12x50kg’s
Set 3: 12x50kg’s
Set 4: 10x50kg’s##

Dumbbell curls

Set 1: 12x12.5kg
Set 2: [email protected]
Set 3(dropset): [email protected]#/ 10@5kg

Last set to failure then halve the weight and push for the same amount of reps.

Ezy bar preacher curl

Set 1: 8x35kg
Set 2: 6x35kg#
Set 3: 5x35kg#

Bicep’s fatigued the quickest tonight, most likely from moving up weights in the other exercises. Though I’ve stayed on the same weights with my curls for over a month but have significantly slowed the tempo and eliminated any swing.


30 mins max incline treadmill to round out. Wasn’t fasted today but had bloods done this morning and wasn’t meant to exercise prior.
IMG_4149.webp


As mentioned I won’t flood the log with pictures of the same meals each day I’ll post new meals pics at the start of every week. I will keeps macros posted though as there are slights changed on different days.
IMG_4165.webp
 
Eveflorence said:
Great log this far mate very detailed. Will you throw up your baseline bloods too show where you're starting from?
Click to expand...
Just got them back this morning brother, so will do!
 
Allupfromhere said:
Day 1 of cycle with @ODINLABS
Bloods done this morning and should have results in a day or two.

Pull day 1

Rack pull

Set 1: 5x60kg
Set 2: 5x100kg
Set 3: 5x140kg
Set 4: 5x160kg
Set 5: 5x140kg
Set 6: 5x100kg
Set 7: 5x60kg

Pyramid this exercise today, sat tight at 160kg as just before Christmas I went for the 180 but felt a pinch. Might set eyes on 170 first next week and take it from there. Don’t need any setbacks if I can avoid.

ISO lateral high row

Combined weight for both sides displayed.

Set 1: 10x100kg> +10kg
Set 2: 10x100kg
Set 3: 8x100kg##

Bumped the weight up on these as I was moving 90kg pretty comfortably leading into Christmas.


ISO lateral row

Acclimation set

5x50kg just to get a feel for the movement

Working sets
Set 1: 10x130kg> +10kg
Set 2: 10x130kg
Set 3: 9x130kg##

Only went up to 130 because the first two plates off the rack were 25kgs and popped the 2 20’s either side after the acclimation set. Was a good weight in the end, was able to move it with good form but definitely felt the weight.

Bent over db flys

Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 10x12.5kg#
Set 4: 10x12.5kg#

Last 2 reps here were basically just swinging the weight, just wanted to squeeze a little more out.

Dumbbell Shrugs

Set 1: 12x50kg’s
Set 2: 12x50kg’s
Set 3: 12x50kg’s
Set 4: 10x50kg’s##

Dumbbell curls

Set 1: 12x12.5kg
Set 2: [email protected]
Set 3(dropset): [email protected]#/ 10@5kg

Last set to failure then halve the weight and push for the same amount of reps.

Ezy bar preacher curl

Set 1: 8x35kg
Set 2: 6x35kg#
Set 3: 5x35kg#

Bicep’s fatigued the quickest tonight, most likely from moving up weights in the other exercises. Though I’ve stayed on the same weights with my curls for over a month but have significantly slowed the tempo and eliminated any swing.


30 mins max incline treadmill to round out. Wasn’t fasted today but had bloods done this morning and wasn’t meant to exercise prior.
View attachment 69727

As mentioned I won’t flood the log with pictures of the same meals each day I’ll post new meals pics at the start of every week. I will keeps macros posted though as there are slights changed on different days.
View attachment 69728
Click to expand...

Allupfromhere said:
40mins fasted cardio to start the day. Was only intending 30mins but the podcast wasn’t finished yet so kept going lol.
View attachment 69821
Click to expand...
cardio is big time pumping up bro i see you really leveling up HOT
 
Test results came in this morning too. Results are based of my trt dose of 200mg test e I’ve been on since November. Returning to trt after my cycle I will be dropping the dose to 125mg weekly to see what the bloodwork reflects. E2 is a little higher but nothing excessive, though I welcome a more educated review of this opinion.
Will take more bloods again in 4 weeks to reflect on the cycle dosage currently.

@ODINLABS

IMG_4169.webp
IMG_4170.webp
 
Allupfromhere said:
Chapter 2 - 16 week Recomp Log with @ODINLABS

  • Age: 35
  • Height: 177cm
  • Weight: 88kg
  • Body Fat % unknown
Aim of this log is to Recomp to 10% lower bf% with the bigger focus on achieving this through muscle development. I will utilise nutrition and fasted cardio to help with fat loss and allow this to happen steadily during the cycle and throughout the entire year. This cycle isn’t for a hard cut as I will run a proper cutting cycle before next summer.

Training:

  • Push 1 - chest/triceps/shoulder
  • Pull 1 - back/biceps/rear delts & traps
  • Lower 1 - legs
  • Rest
  • Push 2
  • Pull 2
  • Lower 2
  • Rest
  • This will be my split for the first 8 weeks. Every workout will start with 10 minutes of cardio and muscle groups will have warm up sets throughout the work out. Workouts will be completed in the evenings and each day 3 days of the split will swap focus on areas of the particular muscle group.
  • Everyday will start with 30mins of fasted cardio and the rest days it will increase to 1hr fasted. Total of 4.5hrs of fasted cardio each week.
  • Exercises are ones I feel the most mind muscle connection with and I have made the best growth with so far. I will keep the same exercises for 8 week block to monitor the weight progress from the start to the 8 week mark. If growth is still moving and a particular exercise hasn’t stalled or caused pain or discomfort, I will continue to include them.
Diet:

  • Daily calories will start around the 2400 mark.
  • Protein will stay at 250g daily as a target.
  • Carbs, low carb day will stay under 100g. Medium days will have a slight increase such as leg day and high daysbut will be on refeed days to restore glycogen levels
  • Fats will be aimed at 100g and will alter to accommodate the change in carbs on particular days
  • Protein sources will consist of chicken breast, ribeye steak, 90/10 ground beef, eggs, tuna and wpi shakes to fill in the gaps.
  • Carbs will be sweet potatoes, rice, some fruits, rolled oats
  • Fats will come from avocados, yoghurt, walnuts, almonds, eggs, salmon and ghee for cooking.
  • Vegetables will be broccoli, asparagus, green beans, carrots, spinach.
  • Meal plans will be week long blocks to make meal prepping easier.
  • Meals aren’t going to be fancy what so ever lol food for the 16 weeks is basically just for fuel and recovery
Supplements:

  • Greens powder
  • Magnesium
  • Tudca
  • Fish oil
  • Pre workout when needed
  • Electrolytes
  • Eaa’s
  • Acetyl-L-carnitine
  • Liver gaurd
  • Multi v
  • Psyllium husk
  • Digestive enzymes
  • Probiotics
Welcome any more opinions and advice on supplementation, hoping for some discussion here.

Blood Work:

  • Recent Blood Work: Had a complete blood panel done from doctor at the end of November and everything was in perfect range. These reports are visible on my previous log.
  • Will be doing more bloods on Monday morning the 13th these will include
  • Free and total test
  • Prolactin
  • Shgb
  • E2 oestradial.
Will be doing bloods monthly but test will change as once I introduce npp tests will include e2 LCMS testing

Cycle Plan:

  • Cycle Goals: recomp
  • Compounds Planned for Use: Test E, Mast E, NPP and anavar.
  • Dosage and Frequency:
  • Weeks 1-16 Test e - 250mg, Mast e - 400mg, these will be split into 2 injections weekly. At week 6, NPP will be introduced at 100mg eod for 10 weeks, these dosages will average 350mg weekly based over a fortnight structure. At week 8 anavar will at 50mg daily - 25mg morning and 25mg pre evening workout.
  • Cycle Length: 16 weeks
  • Post Cycle Therapy: I will be returning to a trt dose of 100mg-150mg. Dosage will depend on bloodwork and what ever allows me to retain a higher natural range and doesn’t negatively impact other health markers. The details of this decision was outlined in depth on my previous log.
Very excited to be working alongside @ODINLABS for this part of my journey. Keen to show what his lab has to offer and what I can achieve as an individual in the next 16 weeks. Tomorrow morning I will upload progress start photos. Every month I’ll take the same photos, under the same light in the same place of my house for the best possible comparison. I’m well rested, heavily driven and focused enough that I feel I could send an arrow through the eye of the needle. Come Monday morning, game on.
Click to expand...
@Allupfromhere awesome log right here!
 
Lower 1 @ODINLABS

10 mins incline treadmill warmup

Quad extension warm up sets
2x20@25kg

Db split squats

Set 1: 12x12.5kg db’s
Set 2: 12x12.5kg
Set 3: 10x12.5kg#

Slow control to the bottom and slight pause. The pause made all the difference here.

Barbell RDL

Acclimation set
8x60kg

Working sets

Set 1: 12x90kg
Set 2: 12x90kg
Set 3: 10x90kg#

Back to 90 again, dropped to 70 coming into Christmas due to some lower back pain.

Super squat machine (face in)

Build up sets to find my working weight
Set 1: 5x80kg
Set 2: 5x120kg

Working sets
Set 1: 10x160kg
Set 2: 10x160kg
Set 3: 6x160kg

Leg press

Acclimation sets to find my depth and weight.

Set 1: 5x120kg
Set 2: 5x160kg

Working sets

Set 1: 8x200kg
Set 2: 8x200kg
Set 3: 8x200kg

I’ll be bumping this up next week. Regret not pushing more reps on the last set. I’ll keep the weight but target sets of 10.


Seated hamstring curl
Set 1: 15x45kg
Set 2: 15x45kg
Set 3: 15x45kg
Set 4: 11x45##

Quad extensions

Set 1: 12x55kg
Set 2: 12x55
Set 3: 12x55
Set 4: 9x55##

Happy I got the cardio out first thing this morning and not after this lol.💀
 
JackedPingu said:
That’s a big leg day, love the food pics too brother.

Killing it 🙏
Click to expand...
Got a touch excited in there today, sprawled on the couch feeling sorry for myself now though 🤣 rest day tomorrow which I’m welcoming with open arms hahaha
 
Morning fasted cardio done and dusted. This was pretty hard after last nights leg session.
Slight change in plans with cardio moving forward though. Will be opting for 40mins fasted daily instead of 30mins workout days and 1hr on rest days.
 

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Got pics
 
Good work
 
Today was a good recovery day, fasted cardio still completed this morning as as it’s non negotiable and will be completed every day for the entire cycle. Got some work done around the house and relaxed mostly, first three days back into it I have hit hard and happy with that.

Tomorrow start the second part of my ppl split, exercises will shift focus to different angles of the same muscles.
Nutrition was good, bumped the protein and and maintained the higher fats, carbs stayed low today.
IMG_4186.webp
 
Allupfromhere said:
Today was a good recovery day, fasted cardio still completed this morning as as it’s non negotiable and will be completed every day for the entire cycle. Got some work done around the house and relaxed mostly, first three days back into it I have hit hard and happy with that.

Tomorrow start the second part of my ppl split, exercises will shift focus to different angles of the same muscles.
Nutrition was good, bumped the protein and and maintained the higher fats, carbs stayed low today.
View attachment 70041
Click to expand...

Allupfromhere said:
Early bird gets the worm, trying to get back to an early routine before working restarts for 2025. Back to 4am alarms lol.
Morning cardio smashed out and a couple os pics of p.w meal and lunch.View attachment 70102
View attachment 70103
Click to expand...
@Allupfromhere your ratios are getting tight and fats going up, perfect. :D love the cardio push too.
 
Helped a mate with work today, so first day back on the tools for 2025 and won’t lie was pretty shit lol. Got to the gym this afternoon for the second push day this week and fasted cardio this morning.

Also pinned before gym
.5ml Test e
1ml Mast e

@ODINLABS

Push 2

10mins warm up cardio

Flat bench press

Warm up set

Set 1: 10x40kg
Set 2: 5@60

Working sets

Set 1: 10x90kg
Set 2: 8x90kg# <-2 reps
Set 3: 7x90kg#

Bench felt weak tonight, just try and get it better next week I guess.

Hammer strength seated dips

Set 1: 10x80kg
Set 2: 10x80
Set 3: 10x80

ISO-lateral decline press

Set 1: 10x80kg
Set 2: 8x80kg> 1 RIR
Set 3: 8x80kg##

Single cable lateral raises with pause

Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3 dropset: 10x7.5/8x5 right shoulder
Set 4 dropset: 10x7.5/8x5 left shoulder

1/2 second pause at the top, 3 sec negative

Db Side lateral raises

Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10/20x5
Set 3 (superset): 10x10/12x5##

Slight pause at the top.

Tricep press down (twin pulley)

12@73kg
11@73kg##
10@73##

Overhead tricep rope extension

[email protected]
[email protected]
[email protected]

Tempo 2.1.3
 
No steak for dinner tonight, the wifey wanted a family dinner and I didn’t want to waste her efforts lol. Got home from gym and was ready on the table so can’t complain about that haha.
Food lacked a touch today due to working with my friend, wasn’t much though still got some reasonable numbers in.

Total cals for the day 2210
Macros in photo.
IMG_4199.webp

IMG_4200.webp
 
Nutrition is definitely on point.
You keep that up. You'll definitely keep improving.
 
ISO lateral decline press is awesome.

Really hits different angles on your muscles.
 
hammer strength seated dips and single cable lateral raises. very nice one of my favorites for sure.

and i like how you are hitting pauses as well.
 
side lateral raises are on point.

tricep press down also amazing.
 
Austin316 said:
Excellent job saying consistent with your cardio. Especially doing the fasted cardio that doubly effective.
Click to expand...
For sure consistency going to be the key!
sambee38 said:
Good job on getting in the good fats.

Avocados, one of the best for sure.
Click to expand...
Thanks brother
BookerTNY said:
Make sure you cycle your foods. Don't eat the same thing day in and day out.
Click to expand...
Yeah I will be cycling foods in week blocks just to make it easier on meal prep
Arabian said:
Good to see your wife has food, ready for you.

That's really cool. I wish my wife would cook.
Click to expand...
Yeah I’m a very lucky man haha
Zyglamail said:
Nutrition is definitely on point.
You keep that up. You'll definitely keep improving.
Click to expand...
Thanks brother!
Shrine said:
ISO lateral decline press is awesome.

Really hits different angles on your muscles.
Click to expand...
For sure!
caligirl85 said:
hammer strength seated dips and single cable lateral raises. very nice one of my favorites for sure.

and i like how you are hitting pauses as well.
Click to expand...
The pause is definitely making the difference!
zedhed said:
side lateral raises are on point.

tricep press down also amazing.
Click to expand...
Cheers bruzzy!
Masonic Bodybuilder said:
Love the early morning grind. Food looking awesome too.
Click to expand...
Thank you brother.
 
Pull day 2 @ODINLABS

10 mins warmup cardio

Lat pulldown overhand wide grip

Warm up sets
Set 1: 15x32kg
set 2: 10x50kg

Working sets
Set 1: 8x73kg
Set 2: 8x73kg
Set 3: 8x73kg

Last rep was pretty sloppy here, a little cheating to get it down to my chest.

Hammer strength ISO lateral pulldown under grip
Set 1: 10x60kg
Set 2: 10x60kg
Set 3: 9x60kg##


Standing straight arm lat pulldown
Set 1: 10x21.25
Set 2: 10x21.25
Set 3: 9x21.25##


Bent over db rear delt fly
Set 1 (dropset): 12x10kg/12x5kg
Set 2 (dropset): 12x10kg/12x5kg
Set 3 (dropset): 12x10kg/8x5kg##


Hammer strength ground base shrugs
Set 1: 15x80kg
Set 2: 12x120kg
Set 3: 10x120kg##

Seated preacher curls (hammer strength)
Set 1: 10x35kg
Set 2: 10x35kg
Set 3: 7x35kg##

Cable curls
Set 1: 12x10.25kg
Set 2: 12x10.25kg
Set 3: 9x10.25kg##
 
Total cals for the day 2584
Bumped up the carbs a touch and adjusted the fats to stay in daily calorie range, just to see how I felt in the gym and I definitely felt better. The morning fasted cardio and weights in the afternoon plus daily work I’m not sure my overall intake is going to be enough. I’ll hold the line for a complete fortnight and see where my weight is and how my energy levels are. If I need to adjust I will then. Sleep isn’t the best, not the worst but something is going to work on. Need to get off evo well before bed time haha.
IMG_4210.webp

IMG_4211.webp
 
Morning fasted cardio done. Was able to almost increase distance by nearly 10% in the 40minutes, had to sprint to get there though haha. Solid leg session to come in the early arvo. Wifey wanted to take a cheeky snap shot from my back, beginning to get a little shape now..
IMG_4215.webp

IMG_4226.webp
 
Allupfromhere said:
Pull day 2 @ODINLABS

10 mins warmup cardio

Lat pulldown overhand wide grip

Warm up sets
Set 1: 15x32kg
set 2: 10x50kg

Working sets
Set 1: 8x73kg
Set 2: 8x73kg
Set 3: 8x73kg

Last rep was pretty sloppy here, a little cheating to get it down to my chest.

Hammer strength ISO lateral pulldown under grip
Set 1: 10x60kg
Set 2: 10x60kg
Set 3: 9x60kg##


Standing straight arm lat pulldown
Set 1: 10x21.25
Set 2: 10x21.25
Set 3: 9x21.25##


Bent over db rear delt fly
Set 1 (dropset): 12x10kg/12x5kg
Set 2 (dropset): 12x10kg/12x5kg
Set 3 (dropset): 12x10kg/8x5kg##


Hammer strength ground base shrugs
Set 1: 15x80kg
Set 2: 12x120kg
Set 3: 10x120kg##

Seated preacher curls (hammer strength)
Set 1: 10x35kg
Set 2: 10x35kg
Set 3: 7x35kg##

Cable curls
Set 1: 12x10.25kg
Set 2: 12x10.25kg
Set 3: 9x10.25kg##
Click to expand...

Allupfromhere said:
Total cals for the day 2584
Bumped up the carbs a touch and adjusted the fats to stay in daily calorie range, just to see how I felt in the gym and I definitely felt better. The morning fasted cardio and weights in the afternoon plus daily work I’m not sure my overall intake is going to be enough. I’ll hold the line for a complete fortnight and see where my weight is and how my energy levels are. If I need to adjust I will then. Sleep isn’t the best, not the worst but something is going to work on. Need to get off evo well before bed time haha.
View attachment 70432
View attachment 70433
Click to expand...
@Allupfromhere clearly food is improving and you're doing better every day bro ;) but would be nice to see actual meals
training try to swap the 8 rep sets to 15 please
 
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