Approved Log Chapter 2 - 16 week Recomp Assault Log

[e2]

Maybe add in some avocado or fish oil as well, so you can get some more fats.

 

[Allupfromhere]

Maybe add in some avocado or fish oil as well, so you can get some more fats.

3 fish oil caps every day brother

 

[2Thick]

The broccoli next to the beef is perfect.

Good job on the meal prepping.

 

[Vadim Fedorov]

You're getting those macros on point. Very nice. And the cardio is fantastic.

 

[Wootoom]

Solid job on the protein.

The growth hormone is going to also help really build some lean muscle mass.

 

[Allupfromhere]

Lower 1

10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg

Bulgarian split squats

Set 1: 10x25kg
Set 2: 10x25kg#

Slow control to the bottom and slight pause.

Barbell RDL

Working sets
Set 2: 10x120kg
Set 3: 10x120kg##


Super squat machine (face in)

Working sets
Set 1: 10x240
Set 2: 8x260kg#

260 for 8 tonight, set up stance a touch wider and this allowed my some more comfortable depth, shout out to @Mobster for pointing me in the right direction for stance and position!

Leg press

Working sets
Set 1: 10x240kg
Set 2: 8x280kg

Fuck I feel 300 isnt far off, next couple of weeks and I reckon I will be flirting.

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

There is no doubt in my mind that my strength is going up now, the increase from 250mg test to 600 is definitely noticeable in the gym. Dropping back on volume to help with recovery has also allowed me to push harder on my working sets and is keeping me more engaged also. Next 8 weeks going to push hard.

Food, macros and steps:

Meal 1
4 eggs
100g short cut bacon
1 wholemeal wrap

Meal 2
100 yopro protein yoghurt
30g walnuts
Protein bar

Meal 3
Chicken pesto with protein pasta

Dinner
250g scotch fillet Steak
Brocoli

Steps tipped the 20k mark
@CypherOCE will be proud

Was a huge day with cardio, steps, work and training legs. Felt hunger the majority of the day, didnt think i would gain hunger for 1iu gh so not sure if it's that or just getting more hungry in general because activity has increase. Just trying to stay tight with calories for a while and see.

Absolutely spent now dying for some rest, I'll see how I wake up for cardio tomorrow morning. Have a huge day at work again hauling around panel props to set up for install on Saturday.

 

[CypherOCE]

Lower 1

10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg

Bulgarian split squats

Set 1: 10x25kg
Set 2: 10x25kg#

Slow control to the bottom and slight pause.

Barbell RDL

Working sets
Set 2: 10x120kg
Set 3: 10x120kg##


Super squat machine (face in)

Working sets
Set 1: 10x240
Set 2: 8x260kg#

260 for 8 tonight, set up stance a touch wider and this allowed my some more comfortable depth, shout out to @Mobster for pointing me in the right direction for stance and position!

Leg press

Working sets
Set 1: 10x240kg
Set 2: 8x280kg

Fuck I feel 300 isnt far off, next couple of weeks and I reckon I will be flirting.

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

There is no doubt in my mind that my strength is going up now, the increase from 250mg test to 600 is definitely noticeable in the gym. Dropping back on volume to help with recovery has also allowed me to push harder on my working sets and is keeping me more engaged also. Next 8 weeks going to push hard.

Food, macros and steps:

Meal 1
4 eggs
100g short cut bacon
1 wholemeal wrap

Meal 2
100 yopro protein yoghurt
30g walnuts
Protein bar

Meal 3
Chicken pesto with protein pasta

Dinner
250g scotch fillet Steak
Brocoli

Steps tipped the 20k mark
@CypherOCE will be proud

Was a huge day with cardio, steps, work and training legs. Felt hunger the majority of the day, didnt think i would gain hunger for 1iu gh so not sure if it's that or just getting more hungry in general because activity has increase. Just trying to stay tight with calories for a while and see.

Absolutely spent now dying for some rest, I'll see how I wake up for cardio tomorrow morning. Have a huge day at work again hauling around panel props to set up for install on Saturday.

Killer session my G!! Love the steps too!!

 

[Allupfromhere]

Killer session my G!! Love the steps too!!

Im definitely killed

 

[Freki]

Lower 1

10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg

Bulgarian split squats

Set 1: 10x25kg
Set 2: 10x25kg#

Slow control to the bottom and slight pause.

Barbell RDL

Working sets
Set 2: 10x120kg
Set 3: 10x120kg##


Super squat machine (face in)

Working sets
Set 1: 10x240
Set 2: 8x260kg#

260 for 8 tonight, set up stance a touch wider and this allowed my some more comfortable depth, shout out to @Mobster for pointing me in the right direction for stance and position!

Leg press

Working sets
Set 1: 10x240kg
Set 2: 8x280kg

Fuck I feel 300 isnt far off, next couple of weeks and I reckon I will be flirting.

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

There is no doubt in my mind that my strength is going up now, the increase from 250mg test to 600 is definitely noticeable in the gym. Dropping back on volume to help with recovery has also allowed me to push harder on my working sets and is keeping me more engaged also. Next 8 weeks going to push hard.

Food, macros and steps:

Meal 1
4 eggs
100g short cut bacon
1 wholemeal wrap

Meal 2
100 yopro protein yoghurt
30g walnuts
Protein bar

Meal 3
Chicken pesto with protein pasta

Dinner
250g scotch fillet Steak
Brocoli

Steps tipped the 20k mark
@CypherOCE will be proud

Was a huge day with cardio, steps, work and training legs. Felt hunger the majority of the day, didnt think i would gain hunger for 1iu gh so not sure if it's that or just getting more hungry in general because activity has increase. Just trying to stay tight with calories for a while and see.

Absolutely spent now dying for some rest, I'll see how I wake up for cardio tomorrow morning. Have a huge day at work again hauling around panel props to set up for install on Saturday.

Nice workout, really like the reduced volume

 

[25homes]

Great work

 

[Allupfromhere]

Nice workout, really like the reduced volume

Great work

Thanks boys!

 

[ballin2504]

Awesome work. I’m impressed.

 

[Npcclassicphysique champ]

Lower 1

10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg

Bulgarian split squats

Set 1: 10x25kg
Set 2: 10x25kg#

Slow control to the bottom and slight pause.

Barbell RDL

Working sets
Set 2: 10x120kg
Set 3: 10x120kg##


Super squat machine (face in)

Working sets
Set 1: 10x240
Set 2: 8x260kg#

260 for 8 tonight, set up stance a touch wider and this allowed my some more comfortable depth, shout out to @Mobster for pointing me in the right direction for stance and position!

Leg press

Working sets
Set 1: 10x240kg
Set 2: 8x280kg

Fuck I feel 300 isnt far off, next couple of weeks and I reckon I will be flirting.

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

There is no doubt in my mind that my strength is going up now, the increase from 250mg test to 600 is definitely noticeable in the gym. Dropping back on volume to help with recovery has also allowed me to push harder on my working sets and is keeping me more engaged also. Next 8 weeks going to push hard.

Food, macros and steps:

Meal 1
4 eggs
100g short cut bacon
1 wholemeal wrap

Meal 2
100 yopro protein yoghurt
30g walnuts
Protein bar

Meal 3
Chicken pesto with protein pasta

Dinner
250g scotch fillet Steak
Brocoli

Steps tipped the 20k mark
@CypherOCE will be proud

Was a huge day with cardio, steps, work and training legs. Felt hunger the majority of the day, didnt think i would gain hunger for 1iu gh so not sure if it's that or just getting more hungry in general because activity has increase. Just trying to stay tight with calories for a while and see.

Absolutely spent now dying for some rest, I'll see how I wake up for cardio tomorrow morning. Have a huge day at work again hauling around panel props to set up for install on Saturday.

the food is really perfect now like a real pro @CypherOCE
and you know bro its important that we see if @BigCheese2000 can eat like this

 

[Noah Wixx]

Nice meals and pull day

 

[Tiger Salman Khan]

Lower 1

10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg

Bulgarian split squats

Set 1: 10x25kg
Set 2: 10x25kg#

Slow control to the bottom and slight pause.

Barbell RDL

Working sets
Set 2: 10x120kg
Set 3: 10x120kg##


Super squat machine (face in)

Working sets
Set 1: 10x240
Set 2: 8x260kg#

260 for 8 tonight, set up stance a touch wider and this allowed my some more comfortable depth, shout out to @Mobster for pointing me in the right direction for stance and position!

Leg press

Working sets
Set 1: 10x240kg
Set 2: 8x280kg

Fuck I feel 300 isnt far off, next couple of weeks and I reckon I will be flirting.

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

There is no doubt in my mind that my strength is going up now, the increase from 250mg test to 600 is definitely noticeable in the gym. Dropping back on volume to help with recovery has also allowed me to push harder on my working sets and is keeping me more engaged also. Next 8 weeks going to push hard.

Food, macros and steps:

Meal 1
4 eggs
100g short cut bacon
1 wholemeal wrap

Meal 2
100 yopro protein yoghurt
30g walnuts
Protein bar

Meal 3
Chicken pesto with protein pasta

Dinner
250g scotch fillet Steak
Brocoli

Steps tipped the 20k mark
@CypherOCE will be proud

Was a huge day with cardio, steps, work and training legs. Felt hunger the majority of the day, didnt think i would gain hunger for 1iu gh so not sure if it's that or just getting more hungry in general because activity has increase. Just trying to stay tight with calories for a while and see.

Absolutely spent now dying for some rest, I'll see how I wake up for cardio tomorrow morning. Have a huge day at work again hauling around panel props to set up for install on Saturday.

@Allupfromhere Good updates bro.......

 

[RoySimpson]

Pull day 2

10 mins warmup cardio

Lat pulldown wide mag grip

Working sets
Set 1: 10x77kg
Set 2: 10x82kg## >+1plate

should have stopped and pinned the 82 for the first set as soon as I felt it.

Hammer strength ISO lateral pulldown supinated grip

Working sets
Set 1: 10x80kg
Set 2: 10x80kg

Standing straight arm lat pulldown

Working sets
Set 1: 12x31.5
Set 2: 12x31.5kg

Bent over db rear delt fly

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

Hammer strength ground base shrugs

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

Ez bar preacher curls

Set 1: 10x40kg
Set 2: 10x40kg

Not sure if to add more weight here next week, will probably just keep adding reps for a while as my elbow is good at the moment and don't want to stir it up again.
Cable curls

Set 1: 13.5kg/6.5kg AMRAP
Set 2: 13.5kg/6.5kg AMRAP

Tempo 3.1.2.1

Was in and out fairly quickly tonight as i had golf clinic for my son and didnt get to the gym until 8. Still was able to get it done though I did feel a bit rushed and not completely engaged. It can happen unfortunately just do what we can as often as we can to stay on the grind.

Food, macros, steps and Ped's:

Ped's
Both pre fasted cardio
- 1iu Gh
- 60mcg clen

With @ODINLABS

Steps were decent, managed to get a little over 13k in for the day ontop of this mornings fasted cardio.

Now for food,

Meal 1
250g protein yoghurt
30g walnuts
2 scoops protein water

Meal 2
250g beef strips
100g carb lite potatoes
100g broccoli

Meal 3
200g chicken breast
40g jasmine rice
100g broccoli

Snack
Musashi high protein bar

Dinner
250 scotch fillet steak
100g broccoli

Just over 4l of water with the first 2l added hydration salts.

@Allupfromhere everything looking on point bro! Fasted cardio is the way to go!

 

[25homes]

Nice work

 

[Allupfromhere]

So been a little slack on the weekend with updates, big weekend with my sons birthday a back to back Golf tournaments but still managed to get the last workouts in for the week.

Push 1 Friday 28/2
With @ODINLABS

10 mins incline treadmill warm up

Flat db press

Working sets
Set 1: 10x42.5kg>+2 reps
Set 2: 8x42.5kg##

Incline bb bench press

Working sets
Set 1: 12x80kg>+2reps
Set 2: 10x80kg

Peck deck machine

Working sets
Set 1: 10x75
Set 2: 10x75kg##

Db side lateral raises

Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg

Slight pause at the top

Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg/10x3kg (dropset)

1/2 pause at the top every rep, 3 sec negative.

Skull crusher/ close grip press super set
Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##

Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 10x73kg##>+1rep
Set 3(dropset): 9x73kg#/10x36kg##

Take the last set to failure again then halved the weight and went to failure again.



Pull day 1 Sunday 2/3
With @ODINLABS

10 mins cardio warmup

Bent over BB rows

Warm up set
10x60

working sets
Set 1: 10x90kg
Set 2: 10x90kg<-10kg

Was tired tonight, had been a super active weekend and was kind of running on fumes at this stage.

ISO lateral high row (hammer strength)
Combined weight for both sides displayed.

Set 1: 10x120kg
Set 2: 12x120kg

ISO lateral row (hammer strength)

Working sets
Set 1: 10x140kg
Set 2: 10x140kg#

Incline bench db flys

Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg

Dumbbell Shrugs

Set 1: 15x50kg’s>+3reps
Set 2: 15x50kg’s>+3reps
Set 3: 12x50kg’s#


Dumbbell curls drop sets
With arm blaster

Set 1: 12x12.5kg/12x7.5kg
Set 2: 12x12.5kg/8x7.5kg##

Ezy bar preacher curl

Set 1: 10x35kg
Set 2: 10x35kg
Set 3: 8x35kg#

Only got my morning cardio in on Saturday but big steps for both days as a played golf each day.

This marks the end of week 7, after next week will be the half way mark of this cycle and will have more bloodwork done too. The second half of this cycle i plan to push harder each day. Cardio will be completely non negotiable and will aim for 30 mins each day. Will be heading away for the Easter break and would like to make as much progress as I can for the remainder of this cycle just before I head off.

Couldn't be more happy with the compounds and and support from @ODINLABS! He has been a big player along with some specific others, @Npcclassicphysique champ and @LevButlerov, and am definitely starting to grow i feel! Now the first half is complete time to make the most of this cycle now everything is where it should be.

Photos are 1 month apart, excited for the next 8 weeks!

 

[ODINLABS]

Big difference a month apart I wonder why.....

 

[Allupfromhere]

Big difference a month apart I wonder why.....