Approved Log Chapter 2 - 16 week Recomp Assault Log

[stevesmi]

Nice job man food preparation is the name of the game

 

[Allupfromhere]

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

Thanks brother!! 10% by the end of this year

 

[Mobster]

Prioritize sleep

 

[Allupfromhere]

Pull day 2 with @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


Hammer strength ISO lateral pulldown under grip

Set 1: 10x70kg>+10kg
Set 2: 10x70
Set 3: 9x70##

Standing straight arm lat pulldown

Set 1: 10x28kg>+1plate
Set 2: 10x28
Set 3: 10x28kg#>+1rep

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##

Strict tempo

Didn’t do cardio this morning as i wanted to get some proper rest in. Felt better in there tonight and have a rest day tomorrow. I’ll get a full hour of fasted cardio in tomorrow to make up for the missed one today.

 

[Austin316]

Nice job on the fasted cardio. First meal, the day looks really good.

 

[sambee38]

I really am bad at golf.

You're gonna have to take a video of you playing and hitting a hole in one.

 

[BookerTNY]

I think I've got one birdie in my lifetime playing golf. And it was on a pretty bad course.

 

[Arabian]

Meal prep looks fantastic.

Looks really good with the food. Keep it up.

 

[Zyglamail]

Morning. Fasted cardio is the best. Sorry about the tough night.

 

[Shrine]

You don't have any air conditioner to turn on when it gets really hot?

Maybe try putting in a better fan.

 

[caligirl85]

I use a square fan. I got off my Amazon for like $15.
It works really good. I just pointed at me at night.

 

[zedhed]

Very nice job on the workout from today.

You got in a lot of good exercises and you had fun doing it. I like your tricep work and the overhead rope extension.

 

[Tiger Salman Khan]

Pull day 2 with @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


Hammer strength ISO lateral pulldown under grip

Set 1: 10x70kg>+10kg
Set 2: 10x70
Set 3: 9x70##

Standing straight arm lat pulldown

Set 1: 10x28kg>+1plate
Set 2: 10x28
Set 3: 10x28kg#>+1rep

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##

Strict tempo

Didn’t do cardio this morning as i wanted to get some proper rest in. Felt better in there tonight and have a rest day tomorrow. I’ll get a full hour of fasted cardio in tomorrow to make up for the missed one today.

@Allupfromhere Great work so far....keep killing it.......

 

[Npcclassicphysique champ]

Thanks brother!! 10% by the end of this year

10% fact bro i think you can do it

 

[ballin2504]

Way to get that meal prep done!

 

[Allupfromhere]

Time for some updates.

Yesterday was a complete rest day. Didn’t do any cardio and didn’t do any exercise. Back at work properly and I was wrecked. I felt tired and fatigued the night before in the gym so I decided to completely rest for the day. Happy I made the decision because felt a million bucks today!

I did pin though yesterday:

@ODINLABS
.5ml Test E 125mg
1ml Mast E 200mg

Will be updating bloodwork at the end of next week as that will be 4 weeks complete in this cycle. Will also be doing progress photos too.

Food was maintained yesterday.

 

[Trenhead3cc]

Time for some updates.

Yesterday was a complete rest day. Didn’t do any cardio and didn’t do any exercise. Back at work properly and I was wrecked. I felt tired and fatigued the night before in the gym so I decided to completely rest for the day. Happy I made the decision because felt a million bucks today!

I did pin though yesterday:

@ODINLABS
.5ml Test E 125mg
1ml Mast E 200mg

Will be updating bloodwork at the end of next week as that will be 4 weeks complete in this cycle. Will also be doing progress photos too.

Food was maintained yesterday.

Need those days sometimes bro
Look forward to see the bloods

 

[Allupfromhere]

Ok today back to business starting the next 3 day with legs.

Fasted cardio done this morning 40 minutes on the elliptical. Happy to keep posting pics of the screen not sure if I was just flooding my log with the same type of pics though lol.

Lower 2 With @ODINLABS

10 mins incline treadmill warmup

Quad extension warm up sets

2x20@25kg

Db split squats

Set 1: 10x15kg
Set 2: 12x15
Set 3: 10x15

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

Barbell RDL

Acclimation set
8x60kg

Working sets

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

Got 12 for each set last week so upped the weight this week and set the reps back to 10

Super squat machine (face in)

Build up sets

Set 1: 5x80kg
Set 2: 5x120kg

Working sets

Set 1: 10x160kg
Set 2: 5x200
Set 3: 6x240kg

Started my working set and just wanted to see how far I could take it tonight. 5 at 200 still felt good so stopped and went for 240. Got the wife to film it to see how my form held up at this weight. It felt ok but when I watch the vid I did lose a fair bit of depth and my hinge was looking a little weird.


Leg press

Build up sets

Set 1: 5x120kg
Set 2: 5x160kg

Working sets

Set 1: 10x220
Set 2: 10x240
Set 3: 10x240#

Wanted 10 at 220kg for all 3 sets tonight and was able to push a bit further. Last rep i didn’t get the full depth but happy with it either way.

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: 12x65
Set 4: 12x65##>+2reps

Rest done me good, made some progress here tonight which I was happy with, going to try run the same weight for the super squat next week but clean up the form.

Happy with the first 3 weeks. Happy with the rate of progress. Elbows are starting to get a little tender have been since before Christmas. Not sure which path I want to head down for this, either wait until I introduce the NPP or look into bpc 157 and tb500 or head down the rabbit hole of GH.
Going to give them another week and see, will start using elbow braces first and go from there.

 

[Allupfromhere]

Yeah happy with the decision to rest and so am I brother keen to see where it’s all at for sure!! @Trenhead3cc

 

[JackedPingu]

Love the updates.

I’ve subscribed to updates that many times but I never get alerts when logs get updated, sorry I miss updates brother.