Approved Log Chapter 2 - 16 week Recomp Assault Log

[stevesmi]

Excellent update on the nutrition and workouts

 

[25homes]

Nice workout

 

[Quadsweep]

nice job getting back to business on your diet.

100% good to see

 

[BodyMonster34]

bro red meat 6x a week is weak.

should be 7x a week hehe and i hope texas beef, not austrian beef

 

[JasonPriest]

pullups are always a great way to build a strong back/arms

and i like the cross cable/bent over db

 

[Wootoom]

nice job on the dumbbel shrugs.
you won't go wrong at all.

 

[Vadim Fedorov]

Excellent food prep. That is how it should be done, and it's the best thing to stay healthy.

 

[2Thick]

steroids look fantastic, keeping the dosing lean and solid.

 

[e2]

you going to keep hgh at 1iu or you going to increase it?

 

[Ulter]

might want to boost clen to 80-100mcg for better results.

make sure you hydrating too

 

[chesty]

Here, this will be a fun little stack to put together here. And I like your post-workout meal. It sounds really good.

 

[ROIDDERS]

Cinnamon tastes great. It's one of the most underrated spices.

I'm glad you're utilizing it.

 

[ceo]

bros nice one on this. i like your training/meals.

 

[Allupfromhere]

Training and meals looking fantastic! Keep it up bro !

Thanks legend!!

I think depends on where you want to be, if you want to recomp higher protein moderate carbs moderate fats with a lot of cardio is key. @Allupfromhere

Thanks bro, I kind of feel i was already on that path though. Average day is 220-250g protein, 120-150g carbs (depending on what day), 70-100g fats. Calories 2200-2500 depending on the day. Can I fine tune this better?

 

[Allupfromhere]

Push 1 Monday 10/3
With @ODINLABS

10 mins incline treadmill warm up

Flat db press

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

Seated incline chest press - hammer strength

Working sets
Set 1: 12x80kg
Set 2: 12x80kg


Peck deck machine

Working sets
Set 1: 12x75kg
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
Set 3(dropset): 9x73kg#/10x36kg##

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

20mins stairmaster to finish.

Blood pressure in the morning was good at 121/61

Ped's
1iu Gh
60mcg clen
20mg Tbol pre workout

Food, macros, steps.

Food was a little low today, played golf and wasnt able to get that second morning meal in. Food was clean regardless though

steps for the day was just over 12k

Meal 1:
Egg frittata
Half Avocado

Lunch:
250g chicken breast
40g jasmine rice
100g broccoli

Snacks throughout the afternoon:
Chobani protein yoghurt
100g grapes

Protein water x2 scoops pre workout
Protein bar post workout

Dinner:
250g scotch fillet steak
100g broccoli

Calories: 1923
Protein: 206g
Carbs: 127g
Fats: 76g

 

[LevButlerov]

Push 1 Monday 10/3
With @ODINLABS

10 mins incline treadmill warm up

Flat db press

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

Seated incline chest press - hammer strength

Working sets
Set 1: 12x80kg
Set 2: 12x80kg


Peck deck machine

Working sets
Set 1: 12x75kg
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
Set 3(dropset): 9x73kg#/10x36kg##

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

20mins stairmaster to finish.

Blood pressure in the morning was good at 121/61

Ped's
1iu Gh
60mcg clen
20mg Tbol pre workout

Food, macros, steps.

Food was a little low today, played golf and wasnt able to get that second morning meal in. Food was clean regardless though

steps for the day was just over 12k

Meal 1:
Egg frittata
Half Avocado

Lunch:
250g chicken breast
40g jasmine rice
100g broccoli

Snacks throughout the afternoon:
Chobani protein yoghurt
100g grapes

Protein water x2 scoops pre workout
Protein bar post workout

Dinner:
250g scotch fillet steak
100g broccoli

Calories: 1923
Protein: 206g
Carbs: 127g
Fats: 76g

Another legendary day for you on the low days add more protein bars @Allupfromhere

 

[Masonic Bodybuilder]

Nice fasted leg session brother.

 

[Trenhead3cc]

Nice Blood pressure,
I see your PED list . Not running some test ?
How you finding the Tbol. I thought it was decent and keeping the fullness for longer.

 

[ballin2504]

Sunday 9/3

Lower 1
With @ODINLABS

All compounds taken and workout completed fasted this morning.

Ped's
300mg Test E
200mg Mast E
20mg Tbol
60mcg clen
1iu gh
12.5mg aromasin

10 minutes warmup on stairmaster

Barbell RDL's

Working sets
Set 1: 10x100kg
Set 2: 10x110kg#

Hack squat

Working sets
Set 1: 12x50kg
Set 2: 10x50kg

Leg press
Built up each set

Set 1: 5x160kg
Set 2: 5x200kg
Set 3: 5x240kg
Set 4: 5x280kg

Leg extention

Set 1: 12x65kg
Set 2: 12x65kg
Set 3: 9x65kg##

Lying hamstring curl

Set 1: 12x57.5kg
Set 2: 12x57.5kg
Set 3: 10x57.5kg##

Finished with 30 max incline treadmill.

Into the gym first thing this morning as we have a busy day ahead. My wife and both kids birthdays this week so off to see all the family today but still had to get shit done lol
Start of the big push for the remaining weeks of this cycle just to squeeze out every last bit.

Moved pin days this week so I could pin today just to time it for Tuesdays blood test.
Will post new blood work as soon as I get the results.

Post workout meal;
40g oats
125ml almond milk
15g manuka honey
50g blueberries
30g almond butter
Cinnamon
30g whey protein

Protein/fats/carbs/
44/28/63

Cycle will finish at Easter, just before we head off for a week away and will use that week as a deload before getting back to business.

I feel I might look into working with a coach for the second half of this year just to really fine tune everything. Not that im unhappy with how everything is going, im loving the progress im making but I definitely feel i have more to give with a refined strategy. Something im thinking about anyway.

Happy Sunday legends..

@Allupfromhere I can tell you’re ahead of it knowing you bloods are coming up and moving you pin days accordingly. Great work man.

 

[Trenhead3cc]

Nice Blood pressure,
I see your PED list . Not running some test ?
How you finding the Tbol. I thought it was decent and keeping the fullness for longer.

Sorry was that just the PEds you took that day my bad