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Looking good! Man !
Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
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- odin labs
Thanks legend!Looking good! Man !
Full rest day today, bumped protein up for recovery, carbs kept even lower and fats stayed at average. Happy to get some rest in as I pushed the last three days really hard.
Legs tomorrow to kick off the next 3 days.
Some meal prep pics too.
Legs tomorrow to kick off the next 3 days.
Some meal prep pics too.
Attachments
Mate that Frittata looks so good I'm going to go make one tomorrow, delish
Bro I love it ey haha. It’s just easy prep, hits the numbers and tastes great so it’s a win for me!
The Aussie members in Melbourne will understand, fuck I’m over this heat the last 4 days. Like lifting weights in a sauna 
Pinned yesterday
125mg Test E
200mg Mast E
Lower 2 with @ODINLABS
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:6x60
Set 2:6x60kg
Working sets
Set 1: 10x90kg
Set 2: 10x90kg
Set 3: 10x90#
Pushed the last set to 10 reps this week. Not sure if to bump weight up here next week or push for more reps.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
Will push reps to 12 each set next session, moved through this weight nicely tonight.
Pendulum squats
Set 1: 10x20kg>+10kg
Set 2: 10x20kg
Set 3: 10x20kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Standing leg curls
Set 1: 15x15kg each side
Set 2: 15x15kg each side
Set 3: 13x15kg right / 12x15kg left
I swapped this exercise in over dumbbell RDL’s as I already do barbell RDL on my first lower day for the week. Happy with this decision just to isolate the hamstring for this workout.
Standing calf raises
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg>+1plate
Set 4: 10x145kg#>+2plates
Finished with 30 mins on the stairmaster. The wife wasn’t happy about this when I first suggested it lol but was happy afterwards as neither of us got our cardio in this morning.
Food for today:
Meal one;
Breakfast frittata
Half an avocado
Meal two;
Can of tuna
40g walnuts
Meal 3;
Coconut satay chicken
40g dry weighed jasmine rice
Meal 4;
250g scotch fillet (ribeye) steak
Brocoli
Beans
Peas
Multi v
Psyllium husk 8g
Probiotic each meal
Digestive enzyme each meal
Vit c
Vit b
Omega 3 caps x3
Magnesium
Pinned yesterday
125mg Test E
200mg Mast E
Lower 2 with @ODINLABS
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:6x60
Set 2:6x60kg
Working sets
Set 1: 10x90kg
Set 2: 10x90kg
Set 3: 10x90#
Pushed the last set to 10 reps this week. Not sure if to bump weight up here next week or push for more reps.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
Will push reps to 12 each set next session, moved through this weight nicely tonight.
Pendulum squats
Set 1: 10x20kg>+10kg
Set 2: 10x20kg
Set 3: 10x20kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Standing leg curls
Set 1: 15x15kg each side
Set 2: 15x15kg each side
Set 3: 13x15kg right / 12x15kg left
I swapped this exercise in over dumbbell RDL’s as I already do barbell RDL on my first lower day for the week. Happy with this decision just to isolate the hamstring for this workout.
Standing calf raises
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg>+1plate
Set 4: 10x145kg#>+2plates
Finished with 30 mins on the stairmaster. The wife wasn’t happy about this when I first suggested it lol but was happy afterwards as neither of us got our cardio in this morning.
Food for today:
Meal one;
Breakfast frittata
Half an avocado
Meal two;
Can of tuna
40g walnuts
Meal 3;
Coconut satay chicken
40g dry weighed jasmine rice
Meal 4;
250g scotch fillet (ribeye) steak
Brocoli
Beans
Peas
Multi v
Psyllium husk 8g
Probiotic each meal
Digestive enzyme each meal
Vit c
Vit b
Omega 3 caps x3
Magnesium
Attachments
Morning fasted cardio in the bank.
whats that on the right bro? some kind of pie or what? looks hella good lol
The Aussie members in Melbourne will understand, fuck I’m over this heat the last 4 days. Like lifting weights in a sauna
Pinned yesterday
125mg Test E
200mg Mast E
Lower 2 with @ODINLABS
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:6x60
Set 2:6x60kg
Working sets
Set 1: 10x90kg
Set 2: 10x90kg
Set 3: 10x90#
Pushed the last set to 10 reps this week. Not sure if to bump weight up here next week or push for more reps.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
Will push reps to 12 each set next session, moved through this weight nicely tonight.
Pendulum squats
Set 1: 10x20kg>+10kg
Set 2: 10x20kg
Set 3: 10x20kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Standing leg curls
Set 1: 15x15kg each side
Set 2: 15x15kg each side
Set 3: 13x15kg right / 12x15kg left
I swapped this exercise in over dumbbell RDL’s as I already do barbell RDL on my first lower day for the week. Happy with this decision just to isolate the hamstring for this workout.
Standing calf raises
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg>+1plate
Set 4: 10x145kg#>+2plates
Finished with 30 mins on the stairmaster. The wife wasn’t happy about this when I first suggested it lol but was happy afterwards as neither of us got our cardio in this morning.
Food for today:
Meal one;
Breakfast frittata
Half an avocado
Meal two;
Can of tuna
40g walnuts
Meal 3;
Coconut satay chicken
40g dry weighed jasmine rice
Meal 4;
250g scotch fillet (ribeye) steak
Brocoli
Beans
Peas
Multi v
Psyllium husk 8g
Probiotic each meal
Digestive enzyme each meal
Vit c
Vit b
Omega 3 caps x3
Magnesium
fasted cardio with monster training bro you winning
100%
Breakfast egg frittata
Thanks brother!!fasted cardio with monster training bro you winning
I shouldnt complain too much I do appreciate the warm weather most the time lol.
Push 2 with @ODINLABS
10mins warm up cardio
Flat bench press
Warm up set
Set 1: 10x40kg
Set 2: 5x60kg
Working sets
Set 1: 8x90kg
Set 2: 8x90kg
Set 3: 8x90kg>+2reps
Got 8 for each set tonight, will aim for 10 each set next rotation.
Low cable fly
Set 1: 10x20kg each side
Set 2: 10x17.5kg
Set 3: 10x17.5kg
Swapped out seated dips for this exercise as I feel I have more mental connection to the muscle.
Started with 20 a side but was a little too much to keep the reps clean. So dropped it back a plate.
ISO-lateral decline press
Set 1: 12x80kg
Set 2: 12x90kg>+10kg
Set 3: 8x90kg##
Started with 80 again but smashed it at that weight, up to 90 it was
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3 dropset: 10x7.5/10x5kg right shoulder
Set 4 dropset: 10x7.5/10x5kg left shoulder
1/2 second pause at the top, 3 sec negative
Got the drop sets for both sides to 10 reps tonight, will move reps to 12 next week.
Db Side lateral raises
Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10/20x5
Set 3 (superset): 10x10/20x5kg#
Slight pause at the top.
Just forced my way to 20 reps on the last drop set. Had to take a second at rep 12 but made sure to complete.
Tricep press down (twin pulley)
Set 1: 12x73kg
Set 2: 12x73kg##
Set 3 (dropset): 10x73##/10x36kg
I take the last set to failure, halve the weight and ouch for the same reps again.
Overhead tricep rope extension
Set 1: 12x41kg
Set 2: 12x41kg
Set 3: 12x41kg
Tempo 2.1.3
Last rep was only really a half rep, had proper fire in the tricep after these.
10mins warm up cardio
Flat bench press
Warm up set
Set 1: 10x40kg
Set 2: 5x60kg
Working sets
Set 1: 8x90kg
Set 2: 8x90kg
Set 3: 8x90kg>+2reps
Got 8 for each set tonight, will aim for 10 each set next rotation.
Low cable fly
Set 1: 10x20kg each side
Set 2: 10x17.5kg
Set 3: 10x17.5kg
Swapped out seated dips for this exercise as I feel I have more mental connection to the muscle.
Started with 20 a side but was a little too much to keep the reps clean. So dropped it back a plate.
ISO-lateral decline press
Set 1: 12x80kg
Set 2: 12x90kg>+10kg
Set 3: 8x90kg##
Started with 80 again but smashed it at that weight, up to 90 it was
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3 dropset: 10x7.5/10x5kg right shoulder
Set 4 dropset: 10x7.5/10x5kg left shoulder
1/2 second pause at the top, 3 sec negative
Got the drop sets for both sides to 10 reps tonight, will move reps to 12 next week.
Db Side lateral raises
Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10/20x5
Set 3 (superset): 10x10/20x5kg#
Slight pause at the top.
Just forced my way to 20 reps on the last drop set. Had to take a second at rep 12 but made sure to complete.
Tricep press down (twin pulley)
Set 1: 12x73kg
Set 2: 12x73kg##
Set 3 (dropset): 10x73##/10x36kg
I take the last set to failure, halve the weight and ouch for the same reps again.
Overhead tricep rope extension
Set 1: 12x41kg
Set 2: 12x41kg
Set 3: 12x41kg
Tempo 2.1.3
Last rep was only really a half rep, had proper fire in the tricep after these.
Last edited:
Bro. No, rest stays for me. I'm always business staying in and day out.
Nothing can stop BM.
Nothing can stop BM.
The leg press looks fantastic. And the seated hamstring curl is excellent.
Oh yes, fasted cardio is the best.
I never believed in it until I started to do it.
I never believed in it until I started to do it.
Pull day 2
Pinned;
@ODINLABS
125mg Test E
200mg Mast E
10 mins warmup cardio
Lat pulldown overhand wide grip
Warm up sets
Set 1: 15x32kg
set 2: 10x50kg
Working sets
Set 1: 10x73kg>+2reps
Set 2: 10x73kg>+2reps
Set 3: 8x73kg#
Basically a half rep on the last one
Hammer strength ISO lateral pulldown under grip
Set 1: 10x80kg>+10kg
Set 2: 10x80
Set 3: 9x80
Up 10kg 2 weeks in a row
Standing straight arm lat pulldown
Set 1: 12x28kg
Set 2: 12x28kg
Set 3: 10x28kg#
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: 15x120kg
Set 2: 12x150kg>+30kg
Set 3: 10x150kg
Seated preacher curls (hammer strength)
Set 1: 10x40kg>+5kg
Set 2: 10x40kg
Set 3: 8x40kg#>+1 rep
Cable curls
Set 1: 12x10.25kg
Set 2: 12x10.25kg
Set 3: 9x10.25kg##
Tempo 3.1.2.1
20 mins max incline treadmill finisher.
Every workout something progresses, continuously moving forward.
Fasted cardio done early am 40mins elliptical.
Meal 1
4 egg omelette with avocado
Meal 2
20g walnuts
Can of tuna
Meal 3
Coconut satay chicken
40g dry weighed jasmine rice
Meal 4
Musashi protein bar
Cup of green grapes
Meal 5
250g scotch fillet steak
200g broccoli
Pinned;
@ODINLABS
125mg Test E
200mg Mast E
10 mins warmup cardio
Lat pulldown overhand wide grip
Warm up sets
Set 1: 15x32kg
set 2: 10x50kg
Working sets
Set 1: 10x73kg>+2reps
Set 2: 10x73kg>+2reps
Set 3: 8x73kg#
Basically a half rep on the last one
Hammer strength ISO lateral pulldown under grip
Set 1: 10x80kg>+10kg
Set 2: 10x80
Set 3: 9x80
Up 10kg 2 weeks in a row
Standing straight arm lat pulldown
Set 1: 12x28kg
Set 2: 12x28kg
Set 3: 10x28kg#
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: 15x120kg
Set 2: 12x150kg>+30kg
Set 3: 10x150kg
Seated preacher curls (hammer strength)
Set 1: 10x40kg>+5kg
Set 2: 10x40kg
Set 3: 8x40kg#>+1 rep
Cable curls
Set 1: 12x10.25kg
Set 2: 12x10.25kg
Set 3: 9x10.25kg##
Tempo 3.1.2.1
20 mins max incline treadmill finisher.
Every workout something progresses, continuously moving forward.
Fasted cardio done early am 40mins elliptical.
Meal 1
4 egg omelette with avocado
Meal 2
20g walnuts
Can of tuna
Meal 3
Coconut satay chicken
40g dry weighed jasmine rice
Meal 4
Musashi protein bar
Cup of green grapes
Meal 5
250g scotch fillet steak
200g broccoli
Attachments
Hahaha end of this year @BodyMonster34 you and me bro! I’m gonna eat that much red meat your gonna need more then a shank in our prison fight
Full hour fasted in the bank this morning. 3.30am wake up. Cardio complete and out the door for work at 5.15am.
Rest day again today after the last 3 days completed.
Just so it not confusing my split is;
Legs 1
Push 1
Pull 1
Rest
Legs 2
Push 2
Pull 2
Rest
Have an 18 hole practice round this afternoon so steps should tip over 20k for the day.
Will update macros and calories tonight with food.
Rest day again today after the last 3 days completed.
Just so it not confusing my split is;
Legs 1
Push 1
Pull 1
Rest
Legs 2
Push 2
Pull 2
Rest
Have an 18 hole practice round this afternoon so steps should tip over 20k for the day.
Will update macros and calories tonight with food.
Attachments
Nice one bro!! Enjoy the
️
Always enjoy the golf brother haha cheers legendNice one bro!! Enjoy the
The Aussie members in Melbourne will understand, fuck I’m over this heat the last 4 days. Like lifting weights in a sauna
Pinned yesterday
125mg Test E
200mg Mast E
Lower 2 with @ODINLABS
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:6x60
Set 2:6x60kg
Working sets
Set 1: 10x90kg
Set 2: 10x90kg
Set 3: 10x90#
Pushed the last set to 10 reps this week. Not sure if to bump weight up here next week or push for more reps.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
Will push reps to 12 each set next session, moved through this weight nicely tonight.
Pendulum squats
Set 1: 10x20kg>+10kg
Set 2: 10x20kg
Set 3: 10x20kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Standing leg curls
Set 1: 15x15kg each side
Set 2: 15x15kg each side
Set 3: 13x15kg right / 12x15kg left
I swapped this exercise in over dumbbell RDL’s as I already do barbell RDL on my first lower day for the week. Happy with this decision just to isolate the hamstring for this workout.
Standing calf raises
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg>+1plate
Set 4: 10x145kg#>+2plates
Finished with 30 mins on the stairmaster. The wife wasn’t happy about this when I first suggested it lol but was happy afterwards as neither of us got our cardio in this morning.
Food for today:
Meal one;
Breakfast frittata
Half an avocado
Meal two;
Can of tuna
40g walnuts
Meal 3;
Coconut satay chicken
40g dry weighed jasmine rice
Meal 4;
250g scotch fillet (ribeye) steak
Brocoli
Beans
Peas
Multi v
Psyllium husk 8g
Probiotic each meal
Digestive enzyme each meal
Vit c
Vit b
Omega 3 caps x3
Magnesium
Great update
You and me both brother haha
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Cold sucks I dont like it now lol
Good luck today!
Cheers brother!!
Lower 1
With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Bulgarian squats
Set 1: 10x15kg
Set 2: 10x15
Set 3: 10x15
Swapped out the split squats for these moving forward, was looking to increase the stimulus.
Slow control to the bottom and slight pause.
Barbell RDL
Acclimation set
8x60kg
Working sets
Set 1: 10x100kg
Set 2: 10x120kg
Set 3: 10x120kg
Completed these on the smith machine tonight as for some unknown reading the gym was packed on a Saturday evening and all the racks were taken. Made the movement easier on the smith so I bumped the weight up.
Super squat machine (face in)
Build up sets
Set 1: 5x80kg
Set 2: 5x120kg
Working sets
Set 1: 10x200
Set 2: 10x240
Set 3: 9x240kg#
I’ll get 240 for each set next week I reckon.
Starting to question my form on this exercise as I find if I try to go lower the machine just folds me over from my shoulders because the the position it forces me into. I’ll upload a vid for some critique.
Leg press
Acclimation sets
Set 1: 5x120kg
Set 2: 5x160kg
Working sets
Set 1: 10x220
Set 2: 10x240
Set 3: 10x260kg##
Will push for 260 each set next rotation.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Set 4: 11x51.8##
Quad extensions
Set 1: 15x65kg>
Set 2: 15x65
Set 3: 15x65
Set 4: 12x65##
With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Bulgarian squats
Set 1: 10x15kg
Set 2: 10x15
Set 3: 10x15
Swapped out the split squats for these moving forward, was looking to increase the stimulus.
Slow control to the bottom and slight pause.
Barbell RDL
Acclimation set
8x60kg
Working sets
Set 1: 10x100kg
Set 2: 10x120kg
Set 3: 10x120kg
Completed these on the smith machine tonight as for some unknown reading the gym was packed on a Saturday evening and all the racks were taken. Made the movement easier on the smith so I bumped the weight up.
Super squat machine (face in)
Build up sets
Set 1: 5x80kg
Set 2: 5x120kg
Working sets
Set 1: 10x200
Set 2: 10x240
Set 3: 9x240kg#
I’ll get 240 for each set next week I reckon.
Starting to question my form on this exercise as I find if I try to go lower the machine just folds me over from my shoulders because the the position it forces me into. I’ll upload a vid for some critique.
Leg press
Acclimation sets
Set 1: 5x120kg
Set 2: 5x160kg
Working sets
Set 1: 10x220
Set 2: 10x240
Set 3: 10x260kg##
Will push for 260 each set next rotation.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Set 4: 11x51.8##
Quad extensions
Set 1: 15x65kg>
Set 2: 15x65
Set 3: 15x65
Set 4: 12x65##
awesome progress brother! profesional logging aswell im taking notes lol
Thanks you brother, appreciate ya!
@FluffyBunny
@FluffyBunny
Did you do this after golf ?
Nah not straight away, I played the am field and was finished around 12:30 hit the gym at 6pm with the wifey.
Meal 1
2 eggs
Half avocado
2 slices sourdough bread
Meal 2
250g chicken breast
200g broccoli
Meal 3
Can of tuna
160g Yopro protein yoghurt
Meal 4
300g chicken breast
200g broccoli
Did have a couple pieces of chocolate after dinner with the wife, it pretty rare but was a nice treat lol. Wowie the sugar bumps the carbs up though not in a hurry to have anymore.
Decent steps in for the day and got the morning cardio in also before golf.
2 eggs
Half avocado
2 slices sourdough bread
Meal 2
250g chicken breast
200g broccoli
Meal 3
Can of tuna
160g Yopro protein yoghurt
Meal 4
300g chicken breast
200g broccoli
Did have a couple pieces of chocolate after dinner with the wife, it pretty rare but was a nice treat lol. Wowie the sugar bumps the carbs up though not in a hurry to have anymore.
Decent steps in for the day and got the morning cardio in also before golf.
Attachments
Ok so I’m planning on post some more exercises vids just for some critiques. This super squat in particular has got me a little confused. I get good mind muscle connection but when I try and get more depth the machines path pushes my hips back to a point where the weight just folds me over from the shoulders. This happens even with super light weight, interested in opinions. Should I continue or swap it out?
@Allupfromhere definitely not missing the vegas summers!The Aussie members in Melbourne will understand, fuck I’m over this heat the last 4 days. Like lifting weights in a sauna
Pinned yesterday
125mg Test E
200mg Mast E
Lower 2 with @ODINLABS
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:6x60
Set 2:6x60kg
Working sets
Set 1: 10x90kg
Set 2: 10x90kg
Set 3: 10x90#
Pushed the last set to 10 reps this week. Not sure if to bump weight up here next week or push for more reps.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
Will push reps to 12 each set next session, moved through this weight nicely tonight.
Pendulum squats
Set 1: 10x20kg>+10kg
Set 2: 10x20kg
Set 3: 10x20kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Standing leg curls
Set 1: 15x15kg each side
Set 2: 15x15kg each side
Set 3: 13x15kg right / 12x15kg left
I swapped this exercise in over dumbbell RDL’s as I already do barbell RDL on my first lower day for the week. Happy with this decision just to isolate the hamstring for this workout.
Standing calf raises
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg>+1plate
Set 4: 10x145kg#>+2plates
Finished with 30 mins on the stairmaster. The wife wasn’t happy about this when I first suggested it lol but was happy afterwards as neither of us got our cardio in this morning.
Food for today:
Meal one;
Breakfast frittata
Half an avocado
Meal two;
Can of tuna
40g walnuts
Meal 3;
Coconut satay chicken
40g dry weighed jasmine rice
Meal 4;
250g scotch fillet (ribeye) steak
Brocoli
Beans
Peas
Multi v
Psyllium husk 8g
Probiotic each meal
Digestive enzyme each meal
Vit c
Vit b
Omega 3 caps x3
Magnesium
@Allupfromhere i like your meal prep bro real clean
thats the key you doing it right
the best training guys we have should check this @Mobster @Pigsy @RoidRage69 @AE1079
I would say you need to keep the core more tight there bro just looking at it
Thanks bro, yeah I notice on the last couple of reps when I try to get a little deeper I lose some stability in my core. Just don’t want to keep going with an exercise that’s gonna cause me dramas from incorrect execution.
pretty good meal bro
you slam a shake with it?
Nah i didn’t with this meal as the planned protein for the day was already at 240gpretty good meal bro
The issue here is the machine itself. It's a copy, of a copy, of a Chinese copy. In order for you to squat normally you'd need a deeper and wider foot plate. You say you get a good mind muscle connection so stick to a depth of squat which works that OR change the stance. I'd go wide on that machine.
Thanks heaps @Mobster I’ll try the wider stance next week and see how it feels. Appreciate the advice!
Push 1
With @ODINLABS
10 mins incline treadmill warm up
Some band work to get shoulders into gear
Flat db press
Warm ups
Set 1: 5x20kg
Set 2: 5x25kg
Set 3: 5x30kg
Working sets
Set 1: 8x40kg’s
Set 2: 8x40
Set3: 8x40#
Incline bb bench press
Acclimation set
5x60kg
Working sets
Set 1: 10x70kg
Set 2: 10x70kg
Set 3: 8x70kg#
Hopefully get the last set to 10 as well next week.
Dumbbell incline fly
Set 1: 10x17.5kg>+2.5
Set 2: 10x17.5kg
Set 3: 8x17.5kg##
Db side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Set 3 (dropset): 10x12.5kg/10x7.5kg
Added another set tonight as I wasn’t really making progress anywhere else
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 10x73kg
Set 3(dropset): 8x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
Felt like absolute ass in there tonight, had next to no energy going in and didn’t really find any as a moved through the workout.
Not sure if this is nutrition based from today or a lack of rest. I know I can’t go in and kill it every night but the lack of energy today and this arvo caught me off guard for sure.
Dropped carbs back to 50ish grams for the day and noticed it for sure. Had a big push last night on legs and 10kms fasted cardio this morning. Left me nothing in the tank this arvo.
Meal 1
Egg frittata
Half avocado
Meal 2
20g walnuts
200g protein yoghurt
Meal 3
250g scotch fillet steak
200g broccoli
Snack
Musashi protein bar 45g protein
Dinner
250g chicken breast
200g broccoli
With @ODINLABS
10 mins incline treadmill warm up
Some band work to get shoulders into gear
Flat db press
Warm ups
Set 1: 5x20kg
Set 2: 5x25kg
Set 3: 5x30kg
Working sets
Set 1: 8x40kg’s
Set 2: 8x40
Set3: 8x40#
Incline bb bench press
Acclimation set
5x60kg
Working sets
Set 1: 10x70kg
Set 2: 10x70kg
Set 3: 8x70kg#
Hopefully get the last set to 10 as well next week.
Dumbbell incline fly
Set 1: 10x17.5kg>+2.5
Set 2: 10x17.5kg
Set 3: 8x17.5kg##
Db side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Set 3 (dropset): 10x12.5kg/10x7.5kg
Added another set tonight as I wasn’t really making progress anywhere else
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 10x73kg
Set 3(dropset): 8x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
Felt like absolute ass in there tonight, had next to no energy going in and didn’t really find any as a moved through the workout.
Not sure if this is nutrition based from today or a lack of rest. I know I can’t go in and kill it every night but the lack of energy today and this arvo caught me off guard for sure.
Dropped carbs back to 50ish grams for the day and noticed it for sure. Had a big push last night on legs and 10kms fasted cardio this morning. Left me nothing in the tank this arvo.
Meal 1
Egg frittata
Half avocado
Meal 2
20g walnuts
200g protein yoghurt
Meal 3
250g scotch fillet steak
200g broccoli
Snack
Musashi protein bar 45g protein
Dinner
250g chicken breast
200g broccoli
Attachments
Still a good session,
of course you dropped carbs to very low you're going to have a transition period bro
but if you plan to have carbs this low you need to 1:1 protein with fats so your body starts using fat for energy
if you cant pull that off you wont get a metabolic shift and will be hard to train
Ok I see thanks bro, I went to have bloods drawn this morning, fasted. Didn’t do any cardio before I went in and had my normal amount of water yesterday. A few glasses of water this morning but when she took the first sample she mentioned I was dehydrated which I thought was strange and after she completed taking the bloods she said my eyes just rolled back and then I fainted. She said it’s a high possibility that my blood sugar has crashed. Could this be from the drop in carbs? What’s your thoughts on this? It’s has never happened before. Really appreciate your time if you can share your opinion on this brother.
thats a reaction to the blood draw bro
its called Vasovagal Response it happens to many guys dont worry
Is there an upper limit to the 1:1 ?
As in can you go over 250g protein and 250g fat and the body is still using the fat as an energy source and not the protein?
This is an interesting question that I'm curious of myself. I see the reason behind the ratio but would lowering protein to current fat intake level on a gram per gram basis conflict with the alleged requirement of .8 - 1g per lb of body weight for muscle retention? And as @Freki mention if we were to maintain the high level of protein and bring fats to suit what impact does this have as 200g, for example, of fats per day would equate to 1800cals just in fats for the day. Not leaving much room for the protein if we set a daily target of hypothetically 2500cals.
Just had a look into it, thanks bro haha just caught me off guard this morning as its never happened before.
seen it happen when i donate blood
if you go too high protein fat, the protein will still convert into glucose like 54% ratio bro
so you want to keep it around 100 grams of protein 120 grams of fat with under 30 cabs to get into a ketogenic state and you can move protein up once you in deep ketosis @Allupfromhere @Freki
I’m hearing ya thanks brother.
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You going to up the diet changes?
Yeah I’m definitely considering it, just had bloods taken and will be doing side by side comparison photos this weekend. If I happy with the changes I’ll continue as is but if fat loss is really slow Ill try move into ketosis. See how my body reacts to it at least.
Once you reach Ketosis you should start to feel better. You’re just on low carbs you feel shitty. Once you get your protein fat ratios figured out takes 4-5 days or so to get into Ketosis.
Not used one of these before does facing out feel better? This is why dont like some machines or even smith machine. @Mobster has better knowledge here his advice sounds logical.
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I think go slow for sure, lets see how you fee.
For sure bro, because Sunday I was sluggish and yesterday I was wrecked I didn’t even go to the gym I was just soo tired all day and was hating it and it’s really not me to not go workout no matter how I feel. Yesterday was a bit of an eye opener
Pull day 1
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
Warm up set
10x60
working sets
Set 1: 10x80kg
Set 2: 10x100kg
Set 3: 9x90kg#
Moved 80 well so bumped up to 100 but form got a little sloppy so dropped to 90 and that seemed the sweet spot for now.
ISO lateral high row (hammer strength)
Combined weight for both sides displayed.
Set 1: 12x110kg
Set 2: 12x110
Set 3: 10x110#
ISO lateral row (hammer strength)
Acclimation set
5x80kg just to get a feel for the movement
Working sets
Set 1: 10x130kg
Set 2: 10x130kg
Set 3: 10x130##
Sat tight here again this week, will try and squeeze extra reps next week.
Bent over db flys
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg>
Set 4: 12x12.5kg#
12 for all sets, move the weight up next rotation.
Dumbbell Shrugs
Set 1: 12x50kg’s
Set 2: 12x50kg’s
Set 3: 12x50kg
Set 4: 9x50kg’s
Dumbbell curls
With arm blaster
Set 1: 12x12.5kg
Set 2: [email protected]
Set 3(dropset): 12x12.5kg#/ 10x5kg
Last set to failure then halve the weight and push for the same amount of reps.
Ezy bar preacher curl
Set 1: 10x35kg
Set 2: 10x35kg
Set 3: 8x35kg#
This workout was meant to be for yesterday but I was cooked. It’s unlike me to pull the pin on a workout but I was just completely drained. Making some diet adjustments at the moment will see how things go.
Had some electrolyte salts before training and have been well hydrated all day. Few extra carbs and had some solid pump in there tonight which is a world apart from how I was on Sunday in the gym. Though I was well rested last night had some valerian sleep support and magnesium before bed.
Food;
Meal 1
Breakfast egg frittata
Half avocado
Protein water
Meal 2
Can of tuna
Orange
30g walnuts
Protein bar
Meal 3
200g chicken breast
100g sweet potato
200g broccoli
Protein water post workout
Dinner
200g chicken breast
40g jasmine rice
200g broccoli
Protein water
Fats are a touch low but didn’t have any steak left so chicken in was.
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
Warm up set
10x60
working sets
Set 1: 10x80kg
Set 2: 10x100kg
Set 3: 9x90kg#
Moved 80 well so bumped up to 100 but form got a little sloppy so dropped to 90 and that seemed the sweet spot for now.
ISO lateral high row (hammer strength)
Combined weight for both sides displayed.
Set 1: 12x110kg
Set 2: 12x110
Set 3: 10x110#
ISO lateral row (hammer strength)
Acclimation set
5x80kg just to get a feel for the movement
Working sets
Set 1: 10x130kg
Set 2: 10x130kg
Set 3: 10x130##
Sat tight here again this week, will try and squeeze extra reps next week.
Bent over db flys
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg>
Set 4: 12x12.5kg#
12 for all sets, move the weight up next rotation.
Dumbbell Shrugs
Set 1: 12x50kg’s
Set 2: 12x50kg’s
Set 3: 12x50kg
Set 4: 9x50kg’s
Dumbbell curls
With arm blaster
Set 1: 12x12.5kg
Set 2: [email protected]
Set 3(dropset): 12x12.5kg#/ 10x5kg
Last set to failure then halve the weight and push for the same amount of reps.
Ezy bar preacher curl
Set 1: 10x35kg
Set 2: 10x35kg
Set 3: 8x35kg#
This workout was meant to be for yesterday but I was cooked. It’s unlike me to pull the pin on a workout but I was just completely drained. Making some diet adjustments at the moment will see how things go.
Had some electrolyte salts before training and have been well hydrated all day. Few extra carbs and had some solid pump in there tonight which is a world apart from how I was on Sunday in the gym. Though I was well rested last night had some valerian sleep support and magnesium before bed.
Food;
Meal 1
Breakfast egg frittata
Half avocado
Protein water
Meal 2
Can of tuna
Orange
30g walnuts
Protein bar
Meal 3
200g chicken breast
100g sweet potato
200g broccoli
Protein water post workout
Dinner
200g chicken breast
40g jasmine rice
200g broccoli
Protein water
Fats are a touch low but didn’t have any steak left so chicken in was.
Attachments
I feel like that 4-5 days gonna be a real struggle lol..
Haven’t tried it facing out as I squat with a barbell or on smith machine on my second leg workout. Gonna take what @Mobster said on board and see how that feels next time. All a game of trial and error trying to learn what our body adapts to best lol be nice if I started this journey earlierNot used one of these before does facing out feel better? This is why dont like some machines or even smith machine. @Mobster has better knowledge here his advice sounds logical.
25 sets Huge workout bro impressive
Making use of the energy whilst I have it
fairly spilt up over a few muscle groups though
Cardio in the bank, needed this to start today off. Hard one ahead, have a close friends funeral who unfortunately took his own life last week. Remember guys speak out and don’t be afraid to do so! Don’t bottle everything up because we don’t now what our limit is…. And we don’t know if we can bare that limit. Take care of your friends and family guys sometimes a simple chat can make the difference.
@Allupfromhere big big cardio bro top dog here
sorry to hear this brother
RIP for your friend
I think @Wheelhouse87 mentioned a support network he has? not sure in AU how mental health works bro but we dont do it right here for sure
lol got homeless mental drug addicts on streets over here
Thanks brother.@Allupfromhere big big cardio bro top dog here
sorry to hear this brother
RIP for your friend
I think @Wheelhouse87 mentioned a support network he has? not sure in AU how mental health works bro but we dont do it right here for sure
lol got homeless mental drug addicts on streets over here
I'm really sorry to hear about your mate @Allupfromhere. I've had too many mates take their own lives and after a very close one did we started a local fundraiser event for money to go back into mental health awareness and back to our community.
Livin' charity is the one we have donated too which is all for men's mental health. Reach out to them if needed and always ask your mates "are you OK?" I know you probably do but it's just become a regular thing i do when I see my mates now.
We have had messages from people saying they have told our mates story to their son after our events and given them an outlet to open up to their family.
Much love brother and we are here for you
@Allupfromhere big big cardio bro top dog here
sorry to hear this brother
RIP for your friend
I think @Wheelhouse87 mentioned a support network he has? not sure in AU how mental health works bro but we dont do it right here for sure
lol got homeless mental drug addicts on streets over here
Thank you for the thoughts and kind words fellas
Lower 2
With @ODINLABS
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:6x60
Set 2:6x60kg
Working sets
Set 1: 12x90kg>+2rep
Set 2: 12x90
Set 3: 10x90#
Went for more reps tonight instead of more weight.
Walking db lunges
Volume and weight represents each side
Set 1: 10x16kg kettle bells
Set 2: 10x16kg
Set 3: 10x16kg
Pendulum squats
Set 1: 10x20kg>+10kg
Set 2: 10x20kg
Set 3: 10x20kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Standing leg curls
Set 1: 15x15kg each side
Set 2: 15x15kg each side
Set 3: 13x15kg right / 12x15kg left
Standing calf raises
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg
Set 4: 10x145kg#
Finished with 30 mins on the stairmaster.
Didn't update last night as I was just trying to process everything from my mates funeral.
Food i didn't really track, first meal was standard and had roast chicken and veg for dinner. Had some finger food at the wake, nothing really shit as in no deep fried or anything just a couple of coffees and some sandwich slices. Not ideal but wasn't really concerned with for the day. Back to structure today.
So work situation has changed, will be catching the train into the city each day as it saves a shit load of money on fuel and parking and big hours will be daily again.
This will impact my exercise structure, as I will be leaving my house at 4:30am and won't arrive home until after 7:00pm.
Not sure if to move resistance training back to early a.m before work or keep it in the evenings. Unfortunately I will have to sacrifice my dedicated morning cardio due to i won't have hardly any time to sleep as i would get home from gym at around 8:30pm and be in bed around 9:30 and would have to wakeup at 3am, I'll just burn out.
However it is a 25 minute walk to site from the station in the city so I will be getting around 50mins of a fast pace walk in 6 days a week and can keep my cardio on Sundays.
So the plan moving foward...
Utilise the walking as my form of cardio, though only 25 mins of it will be fasted and
continue resistance training in the evenings.
I finish work at 5.30 so I will eat my dinner before I leave site then I'm not burning anytime after my workout and sacrificing potential sleep.
On the plus this will force a 16/8 feeding windows.
What's people's thoughts? Can I approach this differently and navigate the situation in a more constructive way or play on and see how things go?
With @ODINLABS
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:6x60
Set 2:6x60kg
Working sets
Set 1: 12x90kg>+2rep
Set 2: 12x90
Set 3: 10x90#
Went for more reps tonight instead of more weight.
Walking db lunges
Volume and weight represents each side
Set 1: 10x16kg kettle bells
Set 2: 10x16kg
Set 3: 10x16kg
Pendulum squats
Set 1: 10x20kg>+10kg
Set 2: 10x20kg
Set 3: 10x20kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Standing leg curls
Set 1: 15x15kg each side
Set 2: 15x15kg each side
Set 3: 13x15kg right / 12x15kg left
Standing calf raises
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg
Set 4: 10x145kg#
Finished with 30 mins on the stairmaster.
Didn't update last night as I was just trying to process everything from my mates funeral.
Food i didn't really track, first meal was standard and had roast chicken and veg for dinner. Had some finger food at the wake, nothing really shit as in no deep fried or anything just a couple of coffees and some sandwich slices. Not ideal but wasn't really concerned with for the day. Back to structure today.
So work situation has changed, will be catching the train into the city each day as it saves a shit load of money on fuel and parking and big hours will be daily again.
This will impact my exercise structure, as I will be leaving my house at 4:30am and won't arrive home until after 7:00pm.
Not sure if to move resistance training back to early a.m before work or keep it in the evenings. Unfortunately I will have to sacrifice my dedicated morning cardio due to i won't have hardly any time to sleep as i would get home from gym at around 8:30pm and be in bed around 9:30 and would have to wakeup at 3am, I'll just burn out.
However it is a 25 minute walk to site from the station in the city so I will be getting around 50mins of a fast pace walk in 6 days a week and can keep my cardio on Sundays.
So the plan moving foward...
Utilise the walking as my form of cardio, though only 25 mins of it will be fasted and
continue resistance training in the evenings.
I finish work at 5.30 so I will eat my dinner before I leave site then I'm not burning anytime after my workout and sacrificing potential sleep.
On the plus this will force a 16/8 feeding windows.
What's people's thoughts? Can I approach this differently and navigate the situation in a more constructive way or play on and see how things go?
@Allupfromhere the walk will count as some cardio bro so its a start, you can do that
training in evening is fine as well
i think you should play this around your schedule as long as you can have 16/8 rest will fall into place
I just dont have that flexibility with work brother. I have set eating times at work and would almost have to consume my entire days calorie intake in one meal. Would be this or go to OMAD and my job is way to physical for only a single meal for the day.
9.30pm - 4am , 6.5hrs sleep on top of huge work days plus the big workouts you do plus incalorie deficit.
Seems like a lot, Amp the Cals up for the first few weeks?
Or skip a few WO sessions first few weeks?
Yeah sweet brother I'll teet drive it and see how we go.
I know bro, gonna roll it out for a week and see how I feel. No doubt I'll be making some adjustments
What kind of job do you have? Where it's physical.
You don't have to be specific but give us a general idea.
You don't have to be specific but give us a general idea.
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