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I save them till the last movement and do burn out repsz its ao brutal lol
Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
-
- Tags
- odin labs
Lower 1 - Monday
With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Bulgarian squats
Set 1: 10x25kg
Set 2: 10x25kg#
Slow control to the bottom and slight pause.
Barbell RDL
Acclimation set
8x60kg
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
Leg press
Acclimation sets
Set 1: 5x160kg
Set 2: 5x200kg
Working sets
Set 1: 10x260kg
Set 2: 10x280kg#
I knew after the first working set i had more more in the tank. 280kg it was tonight but had an instant headache after i finished the set.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 15x65kg
Set 2: 15x65
Set 3: 15x65##
Dropped back some sets here tonight as I didn't get into the gym until 7:30pm. Gave myself an instant headache after the leg press which didn't go away, just went to sleep with it but woke up fine. Checked my bp about 40mins after my workout and was 121/66 could have been elevated slightly still from exercise. Was 121/60 when I woke up that morning. Been monitoring this closely as my e2 was high 326 pmol, though I have no noticeable sides, and have been on 12.5mg aromasin eod for the last week. Will be doing bloods again in a fortnight.
Strength in the legs is moving up well though pushed a harder tonight on the weights as I had dropped a Working set of each exercise. potentially will be looking at this change for all workouts.
Only getting around 6.5 - 7 hours sleep a night at the moment but have been taking magnesium and Valerian root before bed and no screen time for at least 40 minutes before lying down. Honestly feel like I'm more recovered with less but much better quality sleep then before. Not waking up tired or lethargic at all which is relieving as i was stressing a little bit with how it would affect everything else.
All updates for the previous day will be logged the following morning. Just as I am short on time of an evening now and eliminating as much screen time as possible before bed.
Food and steps were good yesterday, increase in carbs for leg days. I'll attach some meal pics too!
With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Bulgarian squats
Set 1: 10x25kg
Set 2: 10x25kg#
Slow control to the bottom and slight pause.
Barbell RDL
Acclimation set
8x60kg
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
Leg press
Acclimation sets
Set 1: 5x160kg
Set 2: 5x200kg
Working sets
Set 1: 10x260kg
Set 2: 10x280kg#
I knew after the first working set i had more more in the tank. 280kg it was tonight but had an instant headache after i finished the set.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 15x65kg
Set 2: 15x65
Set 3: 15x65##
Dropped back some sets here tonight as I didn't get into the gym until 7:30pm. Gave myself an instant headache after the leg press which didn't go away, just went to sleep with it but woke up fine. Checked my bp about 40mins after my workout and was 121/66 could have been elevated slightly still from exercise. Was 121/60 when I woke up that morning. Been monitoring this closely as my e2 was high 326 pmol, though I have no noticeable sides, and have been on 12.5mg aromasin eod for the last week. Will be doing bloods again in a fortnight.
Strength in the legs is moving up well though pushed a harder tonight on the weights as I had dropped a Working set of each exercise. potentially will be looking at this change for all workouts.
Only getting around 6.5 - 7 hours sleep a night at the moment but have been taking magnesium and Valerian root before bed and no screen time for at least 40 minutes before lying down. Honestly feel like I'm more recovered with less but much better quality sleep then before. Not waking up tired or lethargic at all which is relieving as i was stressing a little bit with how it would affect everything else.
All updates for the previous day will be logged the following morning. Just as I am short on time of an evening now and eliminating as much screen time as possible before bed.
Food and steps were good yesterday, increase in carbs for leg days. I'll attach some meal pics too!
Attachments
The sleep is better with valerian correct? You said you got more energy which is great.
I want to see some naps if you can do them. @Allupfromhere Steak looks tasty, rare?
Yeah much better with the Valerian! Yeah I pretty much nap the whole train ride to and from work so I get around an hour each way which helps.The sleep is better with valerian correct? You said you got more energy which is great.
Steak looks tasty, rare?
What's your thought with my e2 and aromasin dose to combat it @LevButlerov?
Easy brother thanks. Also the steak was rare haha the only way
Push 1
With @ODINLABS
10 mins incline treadmill warm up
Flat db press
Warm ups
Set 1: 5x20kg
Set 2: 5x25kg
Set 3: 5x30kg
Working sets
Set 1: 8x42.5kg>+2.5kg
Set 2: 8x42.5kg###
Incline bb bench press
Acclimation set
5x60kg
Working sets
Set 1: 10x80kg>+10kg
Set 2: 10x80kg
Should have pushed the last set to failure, forced more weight on this exercise tonight as it has been lagging behind.
Peck deck machine
Working sets
Set 1: 10x68kg
Set 2: 10x75kg##
swapped out dumbbell flys for these tonight as all the benches were being used. Might continue with this machine.
Db side lateral raises
Set 1 (superset): 10x12.5kg/10x7.5kg
Set 2 (superset): 10x12.5kg/10x7.5kg
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x8.5kg>+1 plate
Set 2: 10x8.5kg
Set 3:10x8.5kg##
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 10x35/10x35kg
Set 2: 10x35/10x35kg
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1 dropset: 10x73-36-18kg
Set 2 dropset: 10x73-36-18kg
Set 3 dropset: 10x73-36-18kg
Changed this to dropsets moving foward, forced my way to 10 reps on the last drop.
Feeling good in the mornings right now so might look at bringing back my morning cardio and see how i go.
Macros and steps:
Dinner last light was a little different, trurkey mince taco bowl.
With @ODINLABS
10 mins incline treadmill warm up
Flat db press
Warm ups
Set 1: 5x20kg
Set 2: 5x25kg
Set 3: 5x30kg
Working sets
Set 1: 8x42.5kg>+2.5kg
Set 2: 8x42.5kg###
Incline bb bench press
Acclimation set
5x60kg
Working sets
Set 1: 10x80kg>+10kg
Set 2: 10x80kg
Should have pushed the last set to failure, forced more weight on this exercise tonight as it has been lagging behind.
Peck deck machine
Working sets
Set 1: 10x68kg
Set 2: 10x75kg##
swapped out dumbbell flys for these tonight as all the benches were being used. Might continue with this machine.
Db side lateral raises
Set 1 (superset): 10x12.5kg/10x7.5kg
Set 2 (superset): 10x12.5kg/10x7.5kg
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x8.5kg>+1 plate
Set 2: 10x8.5kg
Set 3:10x8.5kg##
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 10x35/10x35kg
Set 2: 10x35/10x35kg
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1 dropset: 10x73-36-18kg
Set 2 dropset: 10x73-36-18kg
Set 3 dropset: 10x73-36-18kg
Changed this to dropsets moving foward, forced my way to 10 reps on the last drop.
Feeling good in the mornings right now so might look at bringing back my morning cardio and see how i go.
Macros and steps:
Dinner last light was a little different, trurkey mince taco bowl.
Attachments
11k steps thats intense. @Allupfromhere I like your drop sets as well, very pro.
Thanks brother yeah 11k is a slightly lowered day really. Always trying to keep the steps high. Especially since my fated cardio has taken a hit.
Thanks bro, helps utilise my time more efficiently too I feel.
I like the salad you put together and it looks like you added some protein to it.
