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Brother awesome gains in your arms hulk smash! 
Love the meal prep 
your killing it!
Love the meal prep your killing it!
Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
-
- Tags
- odin labs
Faster cardio is perfect @AllupfromhereMorning fasted cardio in, first meal for the day which is my favourite one lol. Now off to my 3rd golf comp this weekend wish me luck
3rd golf competition? are you any good? like top level?
Meals look nice.
Def not top level haha, just a club golfer bro. Play in a local amateur league.
One day you'll be shredded and a better golf player.
One day I’ll def be shredded. Not sure I’ll ever be top level golfer though 
thanks @LevButlerov
thanks @LevButlerov
Lower 2 with @ODINLABS
Pinned today;
.5ml Test E 125mg
1ml Mast E 200mg
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:10x60kg
Set 2:10x70kg
Working sets
Set 1: 10x90kg>+10kg
Set 2: 10x90kg
Set 3: 8x90kg##
Went up in weight this week so wasn’t too concerned with how many reps I could push on my last set.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
15kg a side for every set this week.
Pendulum squats
Set 1: 10x10kg
Set 2: 10x15kg>+5kg
Set 3: 10x10kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Dumbbell RDL
Weight per side
Set 1: 12x40kg>+2reps
Set 2: 12x40kg
Set 3: 10x40kg##>+2reps
Standing calf raises
Set 1: 15x125kg
Set 2: 12x125kg##
Set 3: 11x125##>+1rep
Set 4: 8x125kg##
20 minutes stairmaster to finish.
It must have been 45degrees Celsius in that gym tonight, man it was proper hot. Legs today after an already big day. Hit the fasted cardio this morning then competed in a local golf competition then into the gym and finished with more cardio on the stair master which just about put me down lol. Big day and happy with the effort.
Thanks for @Dumptruck for calling me out on this earlier, this one’s for you brother
16k steps in for the day too and a picture of lunch while I remembered to take it.
Today starts the 3rd week of my cycle and log. Very happy with my consistency and effort. I want to give another shoutout to @ODINLABS not just for working in with the compounds I’m privileged to be using in the log but the training advice and advice with compound utilisation for my goals I’m trying to achieve. I know I’ll have some significant changes and results to show by the end of this log. So thanks brother!
Shout out to @LevButlerov and @Npcclassicphysique champ for their daily guidance and advice with this chapter and my first log also. Appreciate it all fellas!
Pinned today;
.5ml Test E 125mg
1ml Mast E 200mg
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:10x60kg
Set 2:10x70kg
Working sets
Set 1: 10x90kg>+10kg
Set 2: 10x90kg
Set 3: 8x90kg##
Went up in weight this week so wasn’t too concerned with how many reps I could push on my last set.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
15kg a side for every set this week.
Pendulum squats
Set 1: 10x10kg
Set 2: 10x15kg>+5kg
Set 3: 10x10kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Dumbbell RDL
Weight per side
Set 1: 12x40kg>+2reps
Set 2: 12x40kg
Set 3: 10x40kg##>+2reps
Standing calf raises
Set 1: 15x125kg
Set 2: 12x125kg##
Set 3: 11x125##>+1rep
Set 4: 8x125kg##
20 minutes stairmaster to finish.
It must have been 45degrees Celsius in that gym tonight, man it was proper hot. Legs today after an already big day. Hit the fasted cardio this morning then competed in a local golf competition then into the gym and finished with more cardio on the stair master which just about put me down lol. Big day and happy with the effort.
Thanks for @Dumptruck for calling me out on this earlier, this one’s for you brother
16k steps in for the day too and a picture of lunch while I remembered to take it.
Today starts the 3rd week of my cycle and log. Very happy with my consistency and effort. I want to give another shoutout to @ODINLABS not just for working in with the compounds I’m privileged to be using in the log but the training advice and advice with compound utilisation for my goals I’m trying to achieve. I know I’ll have some significant changes and results to show by the end of this log. So thanks brother!
Shout out to @LevButlerov and @Npcclassicphysique champ for their daily guidance and advice with this chapter and my first log also. Appreciate it all fellas!
Attachments
Arms looking solid man
@Allupfromhere awesome work here! Looking good to bro!
Killing it bro, might have to take some notesLower 2 with @ODINLABS
Pinned today;
.5ml Test E 125mg
1ml Mast E 200mg
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:10x60kg
Set 2:10x70kg
Working sets
Set 1: 10x90kg>+10kg
Set 2: 10x90kg
Set 3: 8x90kg##
Went up in weight this week so wasn’t too concerned with how many reps I could push on my last set.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
15kg a side for every set this week.
Pendulum squats
Set 1: 10x10kg
Set 2: 10x15kg>+5kg
Set 3: 10x10kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Dumbbell RDL
Weight per side
Set 1: 12x40kg>+2reps
Set 2: 12x40kg
Set 3: 10x40kg##>+2reps
Standing calf raises
Set 1: 15x125kg
Set 2: 12x125kg##
Set 3: 11x125##>+1rep
Set 4: 8x125kg##
20 minutes stairmaster to finish.
It must have been 45degrees Celsius in that gym tonight, man it was proper hot. Legs today after an already big day. Hit the fasted cardio this morning then competed in a local golf competition then into the gym and finished with more cardio on the stair master which just about put me down lol. Big day and happy with the effort.
Thanks for @Dumptruck for calling me out on this earlier, this one’s for you brother
View attachment 72293
16k steps in for the day too and a picture of lunch while I remembered to take it.
Today starts the 3rd week of my cycle and log. Very happy with my consistency and effort. I want to give another shoutout to @ODINLABS not just for working in with the compounds I’m privileged to be using in the log but the training advice and advice with compound utilisation for my goals I’m trying to achieve. I know I’ll have some significant changes and results to show by the end of this log. So thanks brother!
Shout out to @LevButlerov and @Npcclassicphysique champ for their daily guidance and advice with this chapter and my first log also. Appreciate it all fellas!
Lower 2 with @ODINLABS
Pinned today;
.5ml Test E 125mg
1ml Mast E 200mg
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:10x60kg
Set 2:10x70kg
Working sets
Set 1: 10x90kg>+10kg
Set 2: 10x90kg
Set 3: 8x90kg##
Went up in weight this week so wasn’t too concerned with how many reps I could push on my last set.
Walking db lunges
Volume and weight represents each side
Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s
15kg a side for every set this week.
Pendulum squats
Set 1: 10x10kg
Set 2: 10x15kg>+5kg
Set 3: 10x10kg
Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.
Dumbbell RDL
Weight per side
Set 1: 12x40kg>+2reps
Set 2: 12x40kg
Set 3: 10x40kg##>+2reps
Standing calf raises
Set 1: 15x125kg
Set 2: 12x125kg##
Set 3: 11x125##>+1rep
Set 4: 8x125kg##
20 minutes stairmaster to finish.
It must have been 45degrees Celsius in that gym tonight, man it was proper hot. Legs today after an already big day. Hit the fasted cardio this morning then competed in a local golf competition then into the gym and finished with more cardio on the stair master which just about put me down lol. Big day and happy with the effort.
Thanks for @Dumptruck for calling me out on this earlier, this one’s for you brother
View attachment 72293
16k steps in for the day too and a picture of lunch while I remembered to take it.
Today starts the 3rd week of my cycle and log. Very happy with my consistency and effort. I want to give another shoutout to @ODINLABS not just for working in with the compounds I’m privileged to be using in the log but the training advice and advice with compound utilisation for my goals I’m trying to achieve. I know I’ll have some significant changes and results to show by the end of this log. So thanks brother!
Shout out to @LevButlerov and @Npcclassicphysique champ for their daily guidance and advice with this chapter and my first log also. Appreciate it all fellas!
@Allupfromhere 3rd week looking up I see cardio and I see big movements
If you can make the time close with planks higher #.
Thanks brother! Take notes lol bro I’m following your lead hahaKilling it bro, might have to take some notes
Yeah done brother!@Allupfromhere 3rd week looking up I see cardio and I see big movements
If you can make the time close with planks higher #.
Push 2 with @ODINLABS
10mins warm up cardio
Flat BB bench press
Warm up set
Set 1: 10x40kg
Set 2: 5@60
Working sets
Set 1: 10x90kg
Set 2: 8x90kg# <-2 reps
Set 3: 6x90kg#<-1rep
Hammer strength seated dips
Set 1: 10x80kg
Set 2: 10x80
Set 3: 10x80
ISO-lateral decline press
Set 1: 12x80kg>+2reps
Set 2: 12x80kg>+4 reps
Set 3: 8x80kg##
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3 dropset: 10x7.5/8x5kg 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
12@41kg
12@41kg
12@41kg
Definitely felt the lack of rest from last night for sure. Hit cardio this morning as always got a big amount of steps in too today and then gym tonight. First proper day back at work tomorrow so 4am starts from here on out. Trying to navigate the best way to still complete everything and get enough sleep in of a night. Just move through as normal the rest of this week and see how my body feels I guess. Some meal prep pics too, going to try to have everything prepped so all I have to do is reheat and not burn any further sleep time of an evening.
10mins warm up cardio
Flat BB bench press
Warm up set
Set 1: 10x40kg
Set 2: 5@60
Working sets
Set 1: 10x90kg
Set 2: 8x90kg# <-2 reps
Set 3: 6x90kg#<-1rep
Hammer strength seated dips
Set 1: 10x80kg
Set 2: 10x80
Set 3: 10x80
ISO-lateral decline press
Set 1: 12x80kg>+2reps
Set 2: 12x80kg>+4 reps
Set 3: 8x80kg##
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3 dropset: 10x7.5/8x5kg 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
12@41kg
12@41kg
12@41kg
Definitely felt the lack of rest from last night for sure. Hit cardio this morning as always got a big amount of steps in too today and then gym tonight. First proper day back at work tomorrow so 4am starts from here on out. Trying to navigate the best way to still complete everything and get enough sleep in of a night. Just move through as normal the rest of this week and see how my body feels I guess. Some meal prep pics too, going to try to have everything prepped so all I have to do is reheat and not burn any further sleep time of an evening.
Attachments
good session above.
Woulda had a good pump for sure!
Great meal prepping!
Woulda had a good pump for sure!
Great meal prepping!
Make sure you listen to your body, a rest day here or there will do wonders, don't need any injuries
Yeah def felt full up walking out haha
Not wrong brother, definitely will be!
your meal prep is good bro
even with lack of rest you still in the gym pumping it hard
i want to see you shred up big time
