Approved Log Chapter 2 - 16 week Recomp Assault Log

[Allupfromhere]

Cardio in the bank, needed this to start today off. Hard one ahead, have a close friends funeral who unfortunately took his own life last week. Remember guys speak out and don’t be afraid to do so! Don’t bottle everything up because we don’t now what our limit is…. And we don’t know if we can bare that limit. Take care of your friends and family guys sometimes a simple chat can make the difference.

 

[Npcclassicphysique champ]

Best start to the day, fasted cardio and first meal.

Checked blood pressure first thing before cardio this morning and all good on that front also. 121/60

@Allupfromhere big big cardio bro top dog here

Cardio in the bank, needed this to start today off. Hard one ahead, have a close friends funeral who unfortunately took his own life last week. Remember guys speak out and don’t be afraid to do so! Don’t bottle everything up because we don’t now what our limit is…. And we don’t know if we can bare that limit. Take care of your friends and family guys sometimes a simple chat can make the difference.

sorry to hear this brother
RIP for your friend
I think @Wheelhouse87 mentioned a support network he has? not sure in AU how mental health works bro but we dont do it right here for sure
lol got homeless mental drug addicts on streets over here

 

[Wheelhouse87]

@Allupfromhere big big cardio bro top dog here


sorry to hear this brother
RIP for your friend
I think @Wheelhouse87 mentioned a support network he has? not sure in AU how mental health works bro but we dont do it right here for sure
lol got homeless mental drug addicts on streets over here

Thanks brother.
I'm really sorry to hear about your mate @Allupfromhere. I've had too many mates take their own lives and after a very close one did we started a local fundraiser event for money to go back into mental health awareness and back to our community.
Livin' charity is the one we have donated too which is all for men's mental health. Reach out to them if needed and always ask your mates "are you OK?" I know you probably do but it's just become a regular thing i do when I see my mates now.
We have had messages from people saying they have told our mates story to their son after our events and given them an outlet to open up to their family.
Much love brother and we are here for you

 

[Allupfromhere]

@Allupfromhere big big cardio bro top dog here


sorry to hear this brother
RIP for your friend
I think @Wheelhouse87 mentioned a support network he has? not sure in AU how mental health works bro but we dont do it right here for sure
lol got homeless mental drug addicts on streets over here

Thanks brother.
I'm really sorry to hear about your mate @Allupfromhere. I've had too many mates take their own lives and after a very close one did we started a local fundraiser event for money to go back into mental health awareness and back to our community.
Livin' charity is the one we have donated too which is all for men's mental health. Reach out to them if needed and always ask your mates "are you OK?" I know you probably do but it's just become a regular thing i do when I see my mates now.
We have had messages from people saying they have told our mates story to their son after our events and given them an outlet to open up to their family.
Much love brother and we are here for you

Thank you for the thoughts and kind words fellas

 

[Allupfromhere]

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: 12x90kg>+2rep
Set 2: 12x90
Set 3: 10x90#

Went for more reps tonight instead of more weight.

Walking db lunges
Volume and weight represents each side

Set 1: 10x16kg kettle bells
Set 2: 10x16kg
Set 3: 10x16kg

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

Standing calf raises

Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg
Set 4: 10x145kg#


Finished with 30 mins on the stairmaster.

Didn't update last night as I was just trying to process everything from my mates funeral.

Food i didn't really track, first meal was standard and had roast chicken and veg for dinner. Had some finger food at the wake, nothing really shit as in no deep fried or anything just a couple of coffees and some sandwich slices. Not ideal but wasn't really concerned with for the day. Back to structure today.

So work situation has changed, will be catching the train into the city each day as it saves a shit load of money on fuel and parking and big hours will be daily again.

This will impact my exercise structure, as I will be leaving my house at 4:30am and won't arrive home until after 7:00pm.
Not sure if to move resistance training back to early a.m before work or keep it in the evenings. Unfortunately I will have to sacrifice my dedicated morning cardio due to i won't have hardly any time to sleep as i would get home from gym at around 8:30pm and be in bed around 9:30 and would have to wakeup at 3am, I'll just burn out.
However it is a 25 minute walk to site from the station in the city so I will be getting around 50mins of a fast pace walk in 6 days a week and can keep my cardio on Sundays.

So the plan moving foward...
Utilise the walking as my form of cardio, though only 25 mins of it will be fasted and
continue resistance training in the evenings.

I finish work at 5.30 so I will eat my dinner before I leave site then I'm not burning anytime after my workout and sacrificing potential sleep.

On the plus this will force a 16/8 feeding windows.

What's people's thoughts? Can I approach this differently and navigate the situation in a more constructive way or play on and see how things go?

 

[Npcclassicphysique champ]

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: 12x90kg>+2rep
Set 2: 12x90
Set 3: 10x90#

Went for more reps tonight instead of more weight.

Walking db lunges
Volume and weight represents each side

Set 1: 10x16kg kettle bells
Set 2: 10x16kg
Set 3: 10x16kg

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

Standing calf raises

Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg
Set 4: 10x145kg#


Finished with 30 mins on the stairmaster.

Didn't update last night as I was just trying to process everything from my mates funeral.

Food i didn't really track, first meal was standard and had roast chicken and veg for dinner. Had some finger food at the wake, nothing really shit as in no deep fried or anything just a couple of coffees and some sandwich slices. Not ideal but wasn't really concerned with for the day. Back to structure today.

So work situation has changed, will be catching the train into the city each day as it saves a shit load of money on fuel and parking and big hours will be daily again.

This will impact my exercise structure, as I will be leaving my house at 4:30am and won't arrive home until after 7:00pm.
Not sure if to move resistance training back to early a.m before work or keep it in the evenings. Unfortunately I will have to sacrifice my dedicated morning cardio due to i won't have hardly any time to sleep as i would get home from gym at around 8:30pm and be in bed around 9:30 and would have to wakeup at 3am, I'll just burn out.
However it is a 25 minute walk to site from the station in the city so I will be getting around 50mins of a fast pace walk in 6 days a week and can keep my cardio on Sundays.

So the plan moving foward...
Utilise the walking as my form of cardio, though only 25 mins of it will be fasted and
continue resistance training in the evenings.

I finish work at 5.30 so I will eat my dinner before I leave site then I'm not burning anytime after my workout and sacrificing potential sleep.

On the plus this will force a 16/8 feeding windows.

What's people's thoughts? Can I approach this differently and navigate the situation in a more constructive way or play on and see how things go?

This will impact my exercise structure, as I will be leaving my house at 4:30am and won't arrive home until after 7:00pm.
Not sure if to move resistance training back to early a.m before work or keep it in the evenings. Unfortunately I will have to sacrifice my dedicated morning cardio due to i won't have hardly any time to sleep as i would get home from gym at around 8:30pm and be in bed around 9:30 and would have to wakeup at 3am, I'll just burn out.
However it is a 25 minute walk to site from the station in the city so I will be getting around 50mins of a fast pace walk in 6 days a week and can keep my cardio on Sundays.

So the plan moving foward...
Utilise the walking as my form of cardio, though only 25 mins of it will be fasted and
continue resistance training in the evenings.

I finish work at 5.30 so I will eat my dinner before I leave site then I'm not burning anytime after my workout and sacrificing potential sleep.

On the plus this will force a 16/8 feeding windows.

What's people's thoughts? Can I approach this differently and navigate the situation in a more constructive way or play on and see how things go?

@Allupfromhere the walk will count as some cardio bro so its a start, you can do that
training in evening is fine as well
i think you should play this around your schedule as long as you can have 16/8 rest will fall into place

 

[stevesmi]

16/8 is a minimum how humans should be eating.

i would even consider 3-4 hours. like today i ate from around 3pm till about 6pm. 3 hour window only

 

[Allupfromhere]

16/8 is a minimum how humans should be eating.

i would even consider 3-4 hours. like today i ate from around 3pm till about 6pm. 3 hour window only

I just dont have that flexibility with work brother. I have set eating times at work and would almost have to consume my entire days calorie intake in one meal. Would be this or go to OMAD and my job is way to physical for only a single meal for the day.

 

[Freki]

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: 12x90kg>+2rep
Set 2: 12x90
Set 3: 10x90#

Went for more reps tonight instead of more weight.

Walking db lunges
Volume and weight represents each side

Set 1: 10x16kg kettle bells
Set 2: 10x16kg
Set 3: 10x16kg

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

Standing calf raises

Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg
Set 4: 10x145kg#


Finished with 30 mins on the stairmaster.

Didn't update last night as I was just trying to process everything from my mates funeral.

Food i didn't really track, first meal was standard and had roast chicken and veg for dinner. Had some finger food at the wake, nothing really shit as in no deep fried or anything just a couple of coffees and some sandwich slices. Not ideal but wasn't really concerned with for the day. Back to structure today.

So work situation has changed, will be catching the train into the city each day as it saves a shit load of money on fuel and parking and big hours will be daily again.

This will impact my exercise structure, as I will be leaving my house at 4:30am and won't arrive home until after 7:00pm.
Not sure if to move resistance training back to early a.m before work or keep it in the evenings. Unfortunately I will have to sacrifice my dedicated morning cardio due to i won't have hardly any time to sleep as i would get home from gym at around 8:30pm and be in bed around 9:30 and would have to wakeup at 3am, I'll just burn out.
However it is a 25 minute walk to site from the station in the city so I will be getting around 50mins of a fast pace walk in 6 days a week and can keep my cardio on Sundays.

So the plan moving foward...
Utilise the walking as my form of cardio, though only 25 mins of it will be fasted and
continue resistance training in the evenings.

I finish work at 5.30 so I will eat my dinner before I leave site then I'm not burning anytime after my workout and sacrificing potential sleep.

On the plus this will force a 16/8 feeding windows.

What's people's thoughts? Can I approach this differently and navigate the situation in a more constructive way or play on and see how things go?

9.30pm - 4am , 6.5hrs sleep on top of huge work days plus the big workouts you do plus incalorie deficit.
Seems like a lot, Amp the Cals up for the first few weeks?
Or skip a few WO sessions first few weeks?

 

[Allupfromhere]

@Allupfromhere the walk will count as some cardio bro so its a start, you can do that
training in evening is fine as well
i think you should play this around your schedule as long as you can have 16/8 rest will fall into place

Yeah sweet brother I'll teet drive it and see how we go.

9.30pm - 4am , 6.5hrs sleep on top of huge work days plus the big workouts you do plus incalorie deficit.
Seems like a lot, Amp the Cals up for the first few weeks?
Or skip a few WO sessions first few weeks?

I know bro, gonna roll it out for a week and see how I feel. No doubt I'll be making some adjustments

 

[Austin316]

A very nice job on the pulling day. A good volume and good effort.

 

[Austin316]

A very nice job on the pulling day. A good volume and good effort.

 

[sambee38]

Nice job on the fasted training.

That really is helpful.

 

[Allupfromhere]

A very nice job on the pulling day. A good volume and good effort.

Nice job on the fasted training.

That really is helpful.

Thanks fellas!

 

[BookerTNY]

Nice job mixing in the weight training in the golf. I know a lot of golfers like to train.

 

[Arabian]

, sorry about the death of your friend.

That's really tough. Do you know how he passed away?

 

[Zyglamail]

Horrible, that your friend committed suicide. That's a tough break, its family.

 

[Shrine]

Very nice job, hitting the lower body hard.

Nice volume and nice training session.

 

[caligirl85]

What kind of job do you have? Where it's physical.

You don't have to be specific but give us a general idea.

 

[zedhed]

What times do you have to eat at your job? Tell us more about that schedule and we can help you mold something.