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Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
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- Tags
- odin labs
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
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