Approved Log Chapter 2 - 16 week Recomp Assault Log

[Trenhead3cc]

View attachment 73506View attachment 73507View attachment 73508

Looking good! Man !

 

[Allupfromhere]

Looking good! Man !

Thanks legend!

 

[Allupfromhere]

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.

 

[Freki]

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.

Mate that Frittata looks so good I'm going to go make one tomorrow, delish

 

[Allupfromhere]

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!

 

[Allupfromhere]

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]

Morning fasted cardio in the bank.

 

[Npcclassicphysique champ]

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.

whats that on the right bro? some kind of pie or what? looks hella good lol

 

[Npcclassicphysique champ]

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

Morning fasted cardio in the bank.
View attachment 73938

fasted cardio with monster training bro you winning 100%

 

[Allupfromhere]

whats that on the right bro? some kind of pie or what? looks hella good lol

Breakfast egg frittata

 

[Allupfromhere]

fasted cardio with monster training bro you winning 100%

Thanks brother!!

 

[stevesmi]

Fasted cardio is the way to go

 

[Allupfromhere]

Fasted cardio is the way to go

Thanks @stevesmi its definitely making the difference

 

[Mobster]

I'm jealous of the heat. It's looking like snow soon here

 

[Allupfromhere]

I'm jealous of the heat. It's looking like snow soon here

I shouldnt complain too much I do appreciate the warm weather most the time lol.

 

[Allupfromhere]

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.

 

[Allupfromhere]

Sorry for the vague updates but it’s late and this fella need his sleep

 

[Quadsweep]

Nothing wrong with a nice rest day. Get in an extra nap and relax.

 

[BodyMonster34]

Bro. No, rest stays for me. I'm always business staying in and day out.

Nothing can stop BM.

 

[JasonPriest]

The leg press looks fantastic. And the seated hamstring curl is excellent.