Approved Log Chapter 2 - 16 week Recomp Assault Log

[Allupfromhere]

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.

It’s all good brother

 

[Freki]

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.

Great log bro, awesome you rested and back at it feeling better

 

[Tiger Salman Khan]

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 Good detailed updates.............

 

[RoySimpson]

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.

@Allupfromhere food is looking solid here!

 

[Allupfromhere]

@Allupfromhere Good detailed updates.............

@Allupfromhere food is looking solid here!

Thanks boys! Appreciate ya!

 

[Allupfromhere]

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#

Moved these 40’s well this week will try as squeeze what extra reps I can next week.

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.

I feel I should have progressed further with the exercise at this point but I lose a bit of gas after the dumbbell press as I prioritise that exercise more.

Dumbbell incline fly

Set 1: 12x15kg’s
Set 2: 12x15’s
Set 3: 11x15’s##

Db side lateral raises

Set 1 (superset): 10x12.5kg/10x7.5kg>+2.5kg both
Set 2 (superset): 10x12.5kg/10x7.5kg

So moved the weight up here for both but reduced the reps on the drop set, will push the increase in reps throughout the next few workouts.

Slight pause at the top


Single cable lateral raises with pause

Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg

More reps here next week. Get the 10 reps each set comfortably now.

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: 9x73kg##>+1rep
Set 3(dropset): 8x73kg#/10x36kg##

Take the last set to failure again then halved the weight and went to failure again.

 

[Allupfromhere]

Super hot in the gym tonight, going to be crazy hot the next 3 days here in Melbourne but the show must continue anyway.

Cardio done this morning and moving up in resistance each week which is good.

Keen to take some comparison photos at the end of next week. Some days I feel visually I’m not making progress and other I know I am. Photos are a good way to keep you in the game mentally when I think nothing is changing.

I thrown some meal prep photos for the week tomorrow also.

 

[Supraslx77]

Everything looks good, you killing it

 

[Allupfromhere]

Everything looks good, you killing it

Thank you brother!!

 

[Freki]

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#

Moved these 40’s well this week will try as squeeze what extra reps I can next week.

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.

I feel I should have progressed further with the exercise at this point but I lose a bit of gas after the dumbbell press as I prioritise that exercise more.

Dumbbell incline fly

Set 1: 12x15kg’s
Set 2: 12x15’s
Set 3: 11x15’s##

Db side lateral raises

Set 1 (superset): 10x12.5kg/10x7.5kg>+2.5kg both
Set 2 (superset): 10x12.5kg/10x7.5kg

So moved the weight up here for both but reduced the reps on the drop set, will push the increase in reps throughout the next few workouts.

Slight pause at the top


Single cable lateral raises with pause

Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg

More reps here next week. Get the 10 reps each set comfortably now.

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: 9x73kg##>+1rep
Set 3(dropset): 8x73kg#/10x36kg##

Take the last set to failure again then halved the weight and went to failure again.

Smashing it mate

 

[Allupfromhere]

Smashing it mate

Thank you legend and likewise! We’re all just getting started gonna be a solid year for everyone I reckon!

 

[Npcclassicphysique champ]

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#

Moved these 40’s well this week will try as squeeze what extra reps I can next week.

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.

I feel I should have progressed further with the exercise at this point but I lose a bit of gas after the dumbbell press as I prioritise that exercise more.

Dumbbell incline fly

Set 1: 12x15kg’s
Set 2: 12x15’s
Set 3: 11x15’s##

Db side lateral raises

Set 1 (superset): 10x12.5kg/10x7.5kg>+2.5kg both
Set 2 (superset): 10x12.5kg/10x7.5kg

So moved the weight up here for both but reduced the reps on the drop set, will push the increase in reps throughout the next few workouts.

Slight pause at the top


Single cable lateral raises with pause

Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg

More reps here next week. Get the 10 reps each set comfortably now.

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: 9x73kg##>+1rep
Set 3(dropset): 8x73kg#/10x36kg##

Take the last set to failure again then halved the weight and went to failure again.

Super hot in the gym tonight, going to be crazy hot the next 3 days here in Melbourne but the show must continue anyway.

Cardio done this morning and moving up in resistance each week which is good.

Keen to take some comparison photos at the end of next week. Some days I feel visually I’m not making progress and other I know I am. Photos are a good way to keep you in the game mentally when I think nothing is changing.

I thrown some meal prep photos for the week tomorrow also.

@Allupfromhere super hot in the gym bro? its freezing here, damn i gots to move to AU
your training is full on pump mode big lifting i see it

on the progress, hard to say, you cant judge your own pics you'll think negative bro let us see you i think you're making great progress

 

[Allupfromhere]

@Allupfromhere super hot in the gym bro? its freezing here, damn i gots to move to AU
your training is full on pump mode big lifting i see it

on the progress, hard to say, you cant judge your own pics you'll think negative bro let us see you i think you're making great progress

Bro it’s like 40deg Celsius for 3 days straight where I’m from at the moment I wouldn’t mind a cool day haha.

Yeah I got some photos after my workout this morning I’ll post up, next week I’ll do the proper comparison pics the same as the positions of my starting pics. Thanks for all the support brother it definitely helps staying on the grind.

 

[Allupfromhere]

Pull day 1 with @ODINLABS

Rack pull

Set 1: 5x60kg
Set 2: 5x100
Set 3: 5x140
Set 4: 5x160
Set 5: 5x140
Set 6: 5x100

ISO lateral high row (hammer strength)

Combined weight for both sides displayed.

Set 1: 12x110kg
Set 2: 12x110
Set 3: 10x110#

If I get 12 reps for all 3 sets next week I’ll move the weight up the following work out.


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: 10x12.5kg#

Dumbbell Shrugs

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

Dumbbell curls
With arm blaster

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: 8x35kg
Set 3: 8x35kg#>+2reps

This completes week 3 of this cycle. Was feeling a little flat about visual progress but need to remind myself the ball has just started to roll. Wife took some photos after the workout just so I could see some changes also. She is an awesome support with everything but especially to keep my mentality on the right path.

 

[Allupfromhere]

 

[Freki]

View attachment 73506View attachment 73507View attachment 73508

Looking mean bro, def need some side by sides

 

[Npcclassicphysique champ]

Bro it’s like 40deg Celsius for 3 days straight where I’m from at the moment I wouldn’t mind a cool day haha.

Yeah I got some photos after my workout this morning I’ll post up, next week I’ll do the proper comparison pics the same as the positions of my starting pics. Thanks for all the support brother it definitely helps staying on the grind.

You know how people want cold when hot and hot when cold lol bro
i want warm and you want cold we fit together

 

[Npcclassicphysique champ]

Pull day 1 with @ODINLABS

Rack pull

Set 1: 5x60kg
Set 2: 5x100
Set 3: 5x140
Set 4: 5x160
Set 5: 5x140
Set 6: 5x100

ISO lateral high row (hammer strength)

Combined weight for both sides displayed.

Set 1: 12x110kg
Set 2: 12x110
Set 3: 10x110#

If I get 12 reps for all 3 sets next week I’ll move the weight up the following work out.


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: 10x12.5kg#

Dumbbell Shrugs

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

Dumbbell curls
With arm blaster

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: 8x35kg
Set 3: 8x35kg#>+2reps

This completes week 3 of this cycle. Was feeling a little flat about visual progress but need to remind myself the ball has just started to roll. Wife took some photos after the workout just so I could see some changes also. She is an awesome support with everything but especially to keep my mentality on the right path.

Training is really showing itself bro

View attachment 73506View attachment 73507View attachment 73508

@Allupfromhere you look amazing bro big arms big chest wide shoulders and back legs are looking super tight
AMAZING changes to your body!

 

[Allupfromhere]

Looking mean bro, def need some side by sides

Thanks brother, yep this Sunday I’ll do the direct comparison positions

You know how people want cold when hot and hot when cold lol bro
i want warm and you want cold we fit together

Haha, human nature to want what we don’t have.

Training is really showing itself bro

@Allupfromhere you look amazing bro big arms big chest wide shoulders and back legs are looking super tight
AMAZING changes to your body!

Thanks brother, really appreciate the kind words!

 

[25homes]

Great work