Approved Log Chapter 2 - 16 week Recomp Assault Log

[e2]

The construction is definitely a tough one especially if you're carrying stuff heavy all day.

Makes it tough to get in workouts, so I give you credit for that.

 

[2Thick]

Way to go on your training.

I like to different exercises. You're doing, keep it up.

 

[Vadim Fedorov]

And steps for today is not bad at all, that is quite a lot of cardio and well worth it.

 

[Wootoom]

Keep up the good work man and keep your head high.

Hopefully, you can get in a good workout this weekend as well.

 

[Allupfromhere]

Bench is mega light. Get to bwt asap

Working sets are above body weight already? Sorry bruz but 90kg is all i got in the tank at this stage haha

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

I didn't think they were too light haha I don't really have much more then that right now.. I can see why it looks super light to someone that benches 280kg though

 

[ballin2504]

Construction is tough. Been doing it for many years now

 

[Trenhead3cc]

Working sets are above body weight already? Sorry bruz but 90kg is all i got in the tank at this stage haha

I didn't think they were too light haha I don't really have much more then that right now.. I can see why it looks super light to someone that benches 280kg though

He been Power lifting for 40 years. And weighs like 130-140kg. Can’t compare

It’s a race against yourself no one else. Getting better day by day.

 

[Masonic Bodybuilder]

Just keep pushing those weights and reps up brother!

 

[RoySimpson]

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?

@Allupfromhere stay dedicated even with time constraints!

 

[RoySimpson]

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.

@Allupfromhere awesome work right here! very detailed!

 

[ballin2504]

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.

There’s a bunch of us

 

[Allupfromhere]

Pull day 2 - Saturday
With @ODINLABS

10 mins warmup cardio

Lat pulldown wide mag grip

Warm up sets
Set 1: 15x32kg
set 2: 10x50kg

Working sets
Set 1: 10x77kg
Set 2: 10x77kg
Set 3:

Hammer strength ISO lateral pulldown under grip

Set 1: 10x80kg
Set 2: 10x80kg
Set 3:

Standing straight arm lat pulldown

Set 1: 12x28kg
Set 2: 12x31.5kg>+1plate
Set 3:

Bent over db rear delt fly

Set 1 (dropset): 12x12.5kg/12x7.5kg
Set 2 (dropset): 12x12.5kg/12x7.5kg
Set 3 (dropset):

Hammer strength ground base shrugs

Set 1: 15x150kg
Set 2: 15x150kg
Set 3: 10x150kg

Seated preacher curls (hammer strength)

Set 1: 10x40
Set 2: 10x40kg
Set 3:

Cable curls

Set 1: 12x10.25kg
Set 2: 12x10.25kg
Set 3: 9x10.25kg##

Tempo 3.1.2.1

20 mins max incline treadmill finisher.

Trained before work as i would be out for the evening at a family event. Dropped off some sets to see how I went for time to get some cardio in at the end. Think I will continue as I was before and just train in the afternoon still.

Rest day today and will be back to usual business tomorrow with workouts and log updates.

 

[Freki]

Pull day 2 - Saturday
With @ODINLABS

10 mins warmup cardio

Lat pulldown wide mag grip

Warm up sets
Set 1: 15x32kg
set 2: 10x50kg

Working sets
Set 1: 10x77kg
Set 2: 10x77kg
Set 3:

Hammer strength ISO lateral pulldown under grip

Set 1: 10x80kg
Set 2: 10x80kg
Set 3:

Standing straight arm lat pulldown

Set 1: 12x28kg
Set 2: 12x31.5kg>+1plate
Set 3:

Bent over db rear delt fly

Set 1 (dropset): 12x12.5kg/12x7.5kg
Set 2 (dropset): 12x12.5kg/12x7.5kg
Set 3 (dropset):

Hammer strength ground base shrugs

Set 1: 15x150kg
Set 2: 15x150kg
Set 3: 10x150kg

Seated preacher curls (hammer strength)

Set 1: 10x40
Set 2: 10x40kg
Set 3:

Cable curls

Set 1: 12x10.25kg
Set 2: 12x10.25kg
Set 3: 9x10.25kg##

Tempo 3.1.2.1

20 mins max incline treadmill finisher.

Trained before work as i would be out for the evening at a family event. Dropped off some sets to see how I went for time to get some cardio in at the end. Think I will continue as I was before and just train in the afternoon still.

Rest day today and will be back to usual business tomorrow with workouts and log updates.

Good luck with the week ahead, hopefully it all comes together

 

[Allupfromhere]

Good luck with the week ahead, hopefully it all comes together

Yeah thanks brother

 

[BigCheese2000]

Fantastic progress mate! Steady progress week to week had a read back through unreal from start to finish! Obviously a dedicated logger which is good to see

 

[Allupfromhere]

Fantastic progress mate! Steady progress week to week had a read back through unreal from start to finish! Obviously a dedicated logger which is good to see

Thank you brother appreciate the kinds words

 

[Tiger Salman Khan]

Pull day 2 - Saturday
With @ODINLABS

10 mins warmup cardio

Lat pulldown wide mag grip

Warm up sets
Set 1: 15x32kg
set 2: 10x50kg

Working sets
Set 1: 10x77kg
Set 2: 10x77kg
Set 3:

Hammer strength ISO lateral pulldown under grip

Set 1: 10x80kg
Set 2: 10x80kg
Set 3:

Standing straight arm lat pulldown

Set 1: 12x28kg
Set 2: 12x31.5kg>+1plate
Set 3:

Bent over db rear delt fly

Set 1 (dropset): 12x12.5kg/12x7.5kg
Set 2 (dropset): 12x12.5kg/12x7.5kg
Set 3 (dropset):

Hammer strength ground base shrugs

Set 1: 15x150kg
Set 2: 15x150kg
Set 3: 10x150kg

Seated preacher curls (hammer strength)

Set 1: 10x40
Set 2: 10x40kg
Set 3:

Cable curls

Set 1: 12x10.25kg
Set 2: 12x10.25kg
Set 3: 9x10.25kg##

Tempo 3.1.2.1

20 mins max incline treadmill finisher.

Trained before work as i would be out for the evening at a family event. Dropped off some sets to see how I went for time to get some cardio in at the end. Think I will continue as I was before and just train in the afternoon still.

Rest day today and will be back to usual business tomorrow with workouts and log updates.

@Allupfromhere Good going bro.........

 

[Noah Wixx]

Im one of those werid people who do the stair master after legs lol.

 

[Noah Wixx]

Side cable rasie is one of my favorites.

 

[Allupfromhere]

Side cable rasie is one of my favorites.

For sure bro me too!