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Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
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- odin labs
Getting those steps in brother. Nice one
Thanks heaps everyone!
Nice job man. Meals and training are on point.
Pull day 1 Wednesday
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
working sets
Set 1: 10x90kg
Set 2: 10x100kg
100kg still a little sloppy but will try it again next week.
ISO lateral high row (hammer strength)
Combined weight for both sides displayed
working sets
Set 1: 10x120kg>+10kg
Set 2: 12x120kg
ISO lateral row (hammer strength)
Acclimation set
5x100kg just to get a feel for the movement
Working sets
Set 1: 10x140kg>+10kg
Set 2: 10x140kg#
Bent over db flys (dropsets)
Set 1: 10x12.5/10x7.5kg
Set 2: 10x12.5/10x7.5kg
Set 3: 8x12.5/6x7.5kg##
Last set both to failure.
Dumbbell Shrugs (dropsets)
weight displayed each side
Set 1: 12x50kg/12x25kg
Set 2: 12x50kg/12x25kg
Set 3: 12x50kg/8x25##
Dumbbell curls (Dropsets)
Set 1: 12x12.5/12x7.5kg
Set 2: 12x12.5/10x7.5kg#
set 3: 8x12.5/6x7.5kg##
Arms were full as fuck after this..
Ezy bar preacher curl
Set 1: 10x35kg
Set 2: 7x35kg#
Couple of meal pics too
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
working sets
Set 1: 10x90kg
Set 2: 10x100kg
100kg still a little sloppy but will try it again next week.
ISO lateral high row (hammer strength)
Combined weight for both sides displayed
working sets
Set 1: 10x120kg>+10kg
Set 2: 12x120kg
ISO lateral row (hammer strength)
Acclimation set
5x100kg just to get a feel for the movement
Working sets
Set 1: 10x140kg>+10kg
Set 2: 10x140kg#
Bent over db flys (dropsets)
Set 1: 10x12.5/10x7.5kg
Set 2: 10x12.5/10x7.5kg
Set 3: 8x12.5/6x7.5kg##
Last set both to failure.
Dumbbell Shrugs (dropsets)
weight displayed each side
Set 1: 12x50kg/12x25kg
Set 2: 12x50kg/12x25kg
Set 3: 12x50kg/8x25##
Dumbbell curls (Dropsets)
Set 1: 12x12.5/12x7.5kg
Set 2: 12x12.5/10x7.5kg#
set 3: 8x12.5/6x7.5kg##
Arms were full as fuck after this..
Ezy bar preacher curl
Set 1: 10x35kg
Set 2: 7x35kg#
Couple of meal pics too
Attachments
Food looks good man
100kg bb rows BEAST
Yeah she pretty boring but its effective lol.
The 100 was a little sloppy still haha but getting it strict and clean is only around the corner that's for sure.. Just wish my chest would catch up haha100kg bb rows BEAST
So throwing this up on my log to keep everything up to date and relevant.
I have decided on a change in cycle plans, after having conversations with @ODINLABS and him bringing a lot of education to my original cycle design we feel the is a better approach for my current situation and goals.
Originally the cycle would have consistent of test e, mast e, npp and anavar. Moving forward the cycle will now be test e, mast e and GH with low dose clen and im also maybe thinking of including some injectable l-carnitine.
My plans after this cycle was always going to head back on self trt and gh. So updated cycle makes more sense for long term goals. Currently 5 weeks in on test and mast and will be updating full blood panel in a fortnight. Progress photos to follow this weekend and a big shout out to the man himself @ODINLABS for the support and genuine care with the cycle plans!
A touch down picture for you also
Another note to add, im dealing with the change in daily work structure really well with workouts and rest so as of tomorrow fasted cardio is back on the menu.
I have decided on a change in cycle plans, after having conversations with @ODINLABS and him bringing a lot of education to my original cycle design we feel the is a better approach for my current situation and goals.
Originally the cycle would have consistent of test e, mast e, npp and anavar. Moving forward the cycle will now be test e, mast e and GH with low dose clen and im also maybe thinking of including some injectable l-carnitine.
My plans after this cycle was always going to head back on self trt and gh. So updated cycle makes more sense for long term goals. Currently 5 weeks in on test and mast and will be updating full blood panel in a fortnight. Progress photos to follow this weekend and a big shout out to the man himself @ODINLABS for the support and genuine care with the cycle plans!
A touch down picture for you also
Another note to add, im dealing with the change in daily work structure really well with workouts and rest so as of tomorrow fasted cardio is back on the menu.
Attachments
Last edited:
Yeah that endorphin rush from the cardio is crazy addictive, great way to start a day.
Have you decided what dosages for the cycle change?
I'm really tempted to get some clen as well, but have had both great and bad experiences with it before
It's sounds silly but I almost feel like i don't progress without it lol and it makes dealing with the day to day tasks easier to deal with haha. As far as dosages test at 500, mast at 400 and gh at 1-2iu. As far as the clen, honestly have mixed feelings about using it lol. Originally was looking at pairing l-carnitine with it but the more I learn i think yohimbine hcl may be a more suitable acquaintance in my circumstances lol. Some more studying over the weekend is on the cards lol.
Definitely include L-Carn brother. No negatives adding in pre fasted cardio/pre workout. I believe yohimbine is only effective in a fasted state? May be wrong
I was hoping @Driven-Nutrition would have the kaizen back in stock but it sure is popular
. For sure got some more reading to do cheers brother
Yohimbine is effective in fasted and non fasted states @Dumptruck
The issue with yohimbine fasted is its difficult on the digestion.
You can use clenbuterol but honestly you'll lean out without it as well. @Allupfromhere
So throwing this up on my log to keep everything up to date and relevant.
I have decided on a change in cycle plans, after having conversations with @ODINLABS and him bringing a lot of education to my original cycle design we feel the is a better approach for my current situation and goals.
Originally the cycle would have consistent of test e, mast e, npp and anavar. Moving forward the cycle will now be test e, mast e and GH with low dose clen and im also maybe thinking of including some injectable l-carnitine.
My plans after this cycle was always going to head back on self trt and gh. So updated cycle makes more sense for long term goals. Currently 5 weeks in on test and mast and will be updating full blood panel in a fortnight. Progress photos to follow this weekend and a big shout out to the man himself @ODINLABS for the support and genuine care with the cycle plans!
A touch down picture for you also
Another note to add, im dealing with the change in daily work structure really well with workouts and rest so as of tomorrow fasted cardio is back on the menu.
Very clean rest day, tomorrow will be big.
@Allupfromhere
Hrmmmm something I need to consider for sure, is it correct that it synergies well with clen?
Big leg session coming it tonight brotherVery clean rest day, tomorrow will be big.
Lower 2
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:6x60
Set 2:6x80
Working sets
Set 1: 10x100kg
Set 2: 11x100kg##
Finally tipped the 100 tonight. Will for sure get 110 next rotation maybe even more
Walking db lunges
Volume and weight represents each side
Set 1: 10x16kg kettle bells
Set 2: 10x16kg
Set 3: 10x16kg
Pendulum squats
Working sets
Set 1: 10x30kg>+10kg
Set 2: 10x30kg
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
These felt hard tonight..
Standing calf raises
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg
Set 4: 10x145kg#
Core work
Hanging knee raises
Set 1: 15
Set 2: 15
Set 3: 12#
Planks
3x 1 minute
Feeling good each day, sleeping well and recovering well!
Morning fasted cardio back on the menu which i love will be back aiming for a minimum of 30 minutes 7 days a week.
Was a big day on the step count tipping over 13k for the day also, so daily activity is definitely up.
Food was a little scattered today as I had run out of prepped meals which is super frustrating but tried to find the cleanest food available in replacement for the day.
Meal 1
40g oats
100g blueberries
10g manuka honey
Cinnamon
Meal 2
Chicken breast
Greek salad with feta and olive oil
Meal 3
Ceasar salad
Chicken breast
Some rice
Meal 4
Protein yoghurt
30g walnuts
Dinner
Scotch fillet steak
Broccoli.
I took some photos of the bought meals, the others I post all the time lol.
Also caught a glimpse of more noticeable vascularity when I got home from work so I also took a picture of that, don't mind the messy kitchen was about to clean it.
Proper progress photos are coming too legends just gotta shave my back as that mf is getting hairy lol.
Tomorrow morning fasted cardio coming in hot as I have a golf competition im competing in before the pennant season starts the following week. Other players who haven't seen me since the start of last year are in for a surprise ahah. Work out to follow in the afternoon. Happy Friday champions
10 mins warm up cardio
Warm up sets
Leg extension
20x25kg
Seated Hamstring curl
20x20kg
Smith machine squats
Acclimation sets
Set 1:6x60
Set 2:6x80
Working sets
Set 1: 10x100kg
Set 2: 11x100kg##
Finally tipped the 100 tonight. Will for sure get 110 next rotation maybe even more
Walking db lunges
Volume and weight represents each side
Set 1: 10x16kg kettle bells
Set 2: 10x16kg
Set 3: 10x16kg
Pendulum squats
Working sets
Set 1: 10x30kg>+10kg
Set 2: 10x30kg
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
These felt hard tonight..
Standing calf raises
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg
Set 4: 10x145kg#
Core work
Hanging knee raises
Set 1: 15
Set 2: 15
Set 3: 12#
Planks
3x 1 minute
Feeling good each day, sleeping well and recovering well!
Morning fasted cardio back on the menu which i love will be back aiming for a minimum of 30 minutes 7 days a week.
Was a big day on the step count tipping over 13k for the day also, so daily activity is definitely up.
Food was a little scattered today as I had run out of prepped meals which is super frustrating but tried to find the cleanest food available in replacement for the day.
Meal 1
40g oats
100g blueberries
10g manuka honey
Cinnamon
Meal 2
Chicken breast
Greek salad with feta and olive oil
Meal 3
Ceasar salad
Chicken breast
Some rice
Meal 4
Protein yoghurt
30g walnuts
Dinner
Scotch fillet steak
Broccoli.
I took some photos of the bought meals, the others I post all the time lol.
Also caught a glimpse of more noticeable vascularity when I got home from work so I also took a picture of that, don't mind the messy kitchen was about to clean it.
Proper progress photos are coming too legends just gotta shave my back as that mf is getting hairy lol.
Tomorrow morning fasted cardio coming in hot as I have a golf competition im competing in before the pennant season starts the following week. Other players who haven't seen me since the start of last year are in for a surprise ahah. Work out to follow in the afternoon. Happy Friday champions
Attachments
Very detailed mate good stuff! Clens defo a good one! Absolutely blasted the fat away along with a deficit.
