Approved Log Chapter 2 - 16 week Recomp Assault Log

[Allupfromhere]

, sorry about the death of your friend.

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

He took his own life.

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

Yeah it's extremely hard to process still.

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

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

I'm in commercial construction. Heavy lifting all day.

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

Before 7am but would allow the eating window. So first available break is at 9:30am and the next is 12:30pm then the eating window finished at 5:30pm which would be my last meal.

 

[I Need it]

Nice log brother!

 

[I Need it]

Sorry about your loss to bro

 

[RoidRage69]

With your work schedule and commute make sure and train on your days off from work.

 

[Mobster]

No info on the squats

 

[Allupfromhere]

No info on the squats

Sorry @Mobster, i do different exercises on each of the leg days over the whole split. Sunday will be that workout and I'll let you know how it goes tak8ng on your advice. Thanks again bro

 

[Allupfromhere]

Nice log brother!

Sorry about your loss to bro

Thank you brother.

With your work schedule and commute make sure and train on your days off from work.

Sorry bro are you saying just train on my days off? The auto correction on Evo can be a double edged sword sometime 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>+2rep

Low cable fly

Set 1: 12x17.5kg each side
Set 2: 12x17.5kg
Set 3: 12x17.5kg

Weight increase to come next week.

ISO-lateral decline press

Set 1: 12x90kg
Set 2: 12x90kg
Set 3: 10x90kg##

90 for every set here, wasnt far off getting 12 reps for each set too!

Single cable lateral raises with pause

Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3 dropset: 10x7.5kg/8x5kg right shoulder
Set 4 dropset: 10x7.5kg/8x5 left shoulder
1/2 second pause at the top, 3 sec negative

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

Bumped the weight up tonight should have pushed for more reps also.
I push for big volume on shoulders as all the weight is lighter.

Slight pause at the top.

Tricep press down (twin pulley) with single arm D handle extension superset

Set 1 (superset): 12x73kg/10x10kg left + right

Set 2 (superset): 12x73kg/8x10kg## L+R
Failure on both arms on the superset.

Set 3 (superset): 6x73kg#/4x10kg# L+R
Failure on both sets

18k steps in for today.

 

[Trenhead3cc]

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>+2rep

Low cable fly

Set 1: 12x17.5kg each side
Set 2: 12x17.5kg
Set 3: 12x17.5kg

Weight increase to come next week.

ISO-lateral decline press

Set 1: 12x90kg
Set 2: 12x90kg
Set 3: 10x90kg##

90 for every set here, wasnt far off getting 12 reps for each set too!

Single cable lateral raises with pause

Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3 dropset: 10x7.5kg/8x5kg right shoulder
Set 4 dropset: 10x7.5kg/8x5 left shoulder
1/2 second pause at the top, 3 sec negative

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

Bumped the weight up tonight should have pushed for more reps also.
I push for big volume on shoulders as all the weight is lighter.

Slight pause at the top.

Tricep press down (twin pulley) with single arm D handle extension superset

Set 1 (superset): 12x73kg/10x10kg left + right

Set 2 (superset): 12x73kg/8x10kg## L+R
Failure on both arms on the superset.

Set 3 (superset): 6x73kg#/4x10kg# L+R
Failure on both sets

18k steps in for today.

Love your details in your workouts man, keep killing it

 

[LevButlerov]

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>+2rep

Low cable fly

Set 1: 12x17.5kg each side
Set 2: 12x17.5kg
Set 3: 12x17.5kg

Weight increase to come next week.

ISO-lateral decline press

Set 1: 12x90kg
Set 2: 12x90kg
Set 3: 10x90kg##

90 for every set here, wasnt far off getting 12 reps for each set too!

Single cable lateral raises with pause

Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3 dropset: 10x7.5kg/8x5kg right shoulder
Set 4 dropset: 10x7.5kg/8x5 left shoulder
1/2 second pause at the top, 3 sec negative

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

Bumped the weight up tonight should have pushed for more reps also.
I push for big volume on shoulders as all the weight is lighter.

Slight pause at the top.

Tricep press down (twin pulley) with single arm D handle extension superset

Set 1 (superset): 12x73kg/10x10kg left + right

Set 2 (superset): 12x73kg/8x10kg## L+R
Failure on both arms on the superset.

Set 3 (superset): 6x73kg#/4x10kg# L+R
Failure on both sets

18k steps in for today.

Drop sets I love those, and you mixing super sets thats huge growth. @Allupfromhere
I can see you getting amazing results from this.

 

[stevesmi]

A nice warm up with the cardio keep it up

 

[Allupfromhere]

Love your details in your workouts man, keep killing it

Thanks brother and likewise!

Drop sets I love those, and you mixing super sets thats huge growth. @Allupfromhere
I can see you getting amazing results from this.

Fingers crossed I'll start growing lol

A nice warm up with the cardio keep it up

Thanks brother

 

[Dumptruck]

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>+2rep

Low cable fly

Set 1: 12x17.5kg each side
Set 2: 12x17.5kg
Set 3: 12x17.5kg

Weight increase to come next week.

ISO-lateral decline press

Set 1: 12x90kg
Set 2: 12x90kg
Set 3: 10x90kg##

90 for every set here, wasnt far off getting 12 reps for each set too!

Single cable lateral raises with pause

Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3 dropset: 10x7.5kg/8x5kg right shoulder
Set 4 dropset: 10x7.5kg/8x5 left shoulder
1/2 second pause at the top, 3 sec negative

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

Bumped the weight up tonight should have pushed for more reps also.
I push for big volume on shoulders as all the weight is lighter.

Slight pause at the top.

Tricep press down (twin pulley) with single arm D handle extension superset

Set 1 (superset): 12x73kg/10x10kg left + right

Set 2 (superset): 12x73kg/8x10kg## L+R
Failure on both arms on the superset.

Set 3 (superset): 6x73kg#/4x10kg# L+R
Failure on both sets

18k steps in for today.

18k steps solid effort man!

 

[Allupfromhere]

18k steps solid effort man!

Thanks bro, will be around the average day now with current situation most likely increase too which will be handy getting some cardio in at work haha

 

[Mobster]

Bench is mega light. Get to bwt asap

 

[Trenhead3cc]

Bench is mega light. Get to bwt asap

That was his warm up your talking about I assume , working sets aren’t mega light

 

[ceo]

Bro, sorry about the bad news about your friend. Hope you are there for his family.

 

[ROIDDERS]

A lot of people commit suicide. I just don't understand it.

Did they say why he did it and how he did it?

 

[chesty]

Man, definitely sorry for this. Hang in there, man.

 

[Ulter]

See a lot of guys on here who are into construction, I'm kind of surprised.


You don't see too many white collar jobs.