Approved Log Chapter 2 - 16 week Recomp Assault Log

[Allupfromhere]

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

Yeah brother that was just on the day. Current compounds are;

Test e 600mg weekly
Mast e 400mg weekly
GH 1iu daily
Tbol 20mg daily
Clen 60mcg daily
Aromasin 12.5mg Eod

L-Carn 1ml pre fasted cardio and pre workout

 

[Allupfromhere]

How you finding the Tbol. I thought it was decent and keeping the fullness for longer.

Yeah I like it! Just a little sweetener in the gym on my workouts haha

 

[Allupfromhere]

Pull day 1 Tuesday 11/3
With @ODINLABS

10 mins cardio warmup

Bent over BB rows

Warm up sets
5x60kg
5x60kg

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

The 100kg still pretty sloppy so dropping it back to 90 to tighten it up a little.

ISO lateral row (hammer strength)

Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg

Kneeling single arm high cable row

Set 1: 12x25kg
Set 2: 12x25kg
Set 3: 12x25kg

Last rep of the final set were pretty much half reps as i was at failure by that stage.

Laying incline rear delt fly
(Dropsets)

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
set 3: 10x10kg/7x5kg#

Dumbbell Shrugs

Sets x3 50kg each AMRAP

Ez barbell curls

Set 1: 10x45kg
Set 2: 10x45kg
Set 3: 8x45kg#

Pure form here, zero swing and tight, slow eccentric to the bottom.

Seated dumbbell curls
Sets x2 10kg each AMRAP

20 mins max incline treadmill to finish

14k steps for the day

Food, macros, Ped's;

Ped's
20mg Tbol preworkout
60mcg clen
1iu pm
12.5mg aromasin
400mg injectable l-carnitine preworkout

Morning blood pressure was 113/60

Food

Meal 1
Breakfast frittata
Half Avocado

Meal 2
200g yopro protein yoghurt
30g walnuts
Whey shake

Meal 3
250g chicken breast
40g jasmine rice
100g broccoli

Meal 4
Musashi high protein bar
1 slice sourdough toast with Vegemite and Avocado

Dinner
250g scotch fillet steak
100g broccoli

Bloods were taken this morning also so will post when results come in.

 

[Allupfromhere]

Was running a little short on time this morning but got in what fasted cardio time would allow me too. The L-Carn from @ODINLABS is a proper game changer for cardio and weight training love having this to utilise!

Pre fasted cardio compounds;

400mg of injectable l-carnitine
1iu Gh
60mcg clen

 

[Freki]

Pull day 1 Tuesday 11/3
With @ODINLABS

10 mins cardio warmup

Bent over BB rows

Warm up sets
5x60kg
5x60kg

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

The 100kg still pretty sloppy so dropping it back to 90 to tighten it up a little.

ISO lateral row (hammer strength)

Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg

Kneeling single arm high cable row

Set 1: 12x25kg
Set 2: 12x25kg
Set 3: 12x25kg

Last rep of the final set were pretty much half reps as i was at failure by that stage.

Laying incline rear delt fly
(Dropsets)

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
set 3: 10x10kg/7x5kg#

Dumbbell Shrugs

Sets x3 50kg each AMRAP

Ez barbell curls

Set 1: 10x45kg
Set 2: 10x45kg
Set 3: 8x45kg#

Pure form here, zero swing and tight, slow eccentric to the bottom.

Seated dumbbell curls
Sets x2 10kg each AMRAP

20 mins max incline treadmill to finish

14k steps for the day

Food, macros, Ped's;

Ped's
20mg Tbol preworkout
60mcg clen
1iu pm
12.5mg aromasin
400mg injectable l-carnitine preworkout

Morning blood pressure was 113/60

Food

Meal 1
Breakfast frittata
Half Avocado

Meal 2
200g yopro protein yoghurt
30g walnuts
Whey shake

Meal 3
250g chicken breast
40g jasmine rice
100g broccoli

Meal 4
Musashi high protein bar
1 slice sourdough toast with Vegemite and Avocado

Dinner
250g scotch fillet steak
100g broccoli

Bloods were taken this morning also so will post when results come in.

Great logs as always bro.
How's the fat loss progressing?

 

[Allupfromhere]

Great logs as always bro.
How's the fat loss progressing?

Thank legend! Yeah it's going really well separations are starting to come through nicely. No abs yet haha but good thing is starting weight was 88kg and weight monday morning was 87.2kg. Huge visual difference though so recomp is going well! 10% at 90+kg by Christmas is the goal.

 

[LevButlerov]

Pull day 1 Tuesday 11/3
With @ODINLABS

10 mins cardio warmup

Bent over BB rows

Warm up sets
5x60kg
5x60kg

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

The 100kg still pretty sloppy so dropping it back to 90 to tighten it up a little.

ISO lateral row (hammer strength)

Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg

Kneeling single arm high cable row

Set 1: 12x25kg
Set 2: 12x25kg
Set 3: 12x25kg

Last rep of the final set were pretty much half reps as i was at failure by that stage.

Laying incline rear delt fly
(Dropsets)

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
set 3: 10x10kg/7x5kg#

Dumbbell Shrugs

Sets x3 50kg each AMRAP

Ez barbell curls

Set 1: 10x45kg
Set 2: 10x45kg
Set 3: 8x45kg#

Pure form here, zero swing and tight, slow eccentric to the bottom.

Seated dumbbell curls
Sets x2 10kg each AMRAP

20 mins max incline treadmill to finish

14k steps for the day

Food, macros, Ped's;

Ped's
20mg Tbol preworkout
60mcg clen
1iu pm
12.5mg aromasin
400mg injectable l-carnitine preworkout

Morning blood pressure was 113/60

Food

Meal 1
Breakfast frittata
Half Avocado

Meal 2
200g yopro protein yoghurt
30g walnuts
Whey shake

Meal 3
250g chicken breast
40g jasmine rice
100g broccoli

Meal 4
Musashi high protein bar
1 slice sourdough toast with Vegemite and Avocado

Dinner
250g scotch fillet steak
100g broccoli

Bloods were taken this morning also so will post when results come in.

Was running a little short on time this morning but got in what fasted cardio time would allow me too. The L-Carn from @ODINLABS is a proper game changer for cardio and weight training love having this to utilise!

Pre fasted cardio compounds;

400mg of injectable l-carnitine
1iu Gh
60mcg clen

Thank legend! Yeah it's going really well separations are starting to come through nicely. No abs yet haha but good thing is starting weight was 88kg and weight monday morning was 87.2kg. Huge visual difference though so recomp is going well! 10% at 90+kg by Christmas is the goal.

87kg is a good weight I can see your abs coming in very soon

 

[stevesmi]

Very nice job on these workouts you killed it

 

[RoySimpson]

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 Love a fasted workout! Post workout meal is on point!

 

[Allupfromhere]

Very nice job on these workouts you killed it

Thanks @stevesmi, when is the new podcast coming out? You and @Mobster were pumping them out up until now? Need some m9re to listen to on the way to and from work

@Allupfromhere Love a fasted workout! Post workout meal is on point!

Thanks heaps legend!!

 

[Mobster]

Pull day 1 Tuesday 11/3
With @ODINLABS

10 mins cardio warmup

Bent over BB rows

Warm up sets
5x60kg
5x60kg

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

The 100kg still pretty sloppy so dropping it back to 90 to tighten it up a little.

ISO lateral row (hammer strength)

Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg

Kneeling single arm high cable row

Set 1: 12x25kg
Set 2: 12x25kg
Set 3: 12x25kg

Last rep of the final set were pretty much half reps as i was at failure by that stage.

Laying incline rear delt fly
(Dropsets)

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
set 3: 10x10kg/7x5kg#

Dumbbell Shrugs

Sets x3 50kg each AMRAP

Ez barbell curls

Set 1: 10x45kg
Set 2: 10x45kg
Set 3: 8x45kg#

Pure form here, zero swing and tight, slow eccentric to the bottom.

Seated dumbbell curls
Sets x2 10kg each AMRAP

20 mins max incline treadmill to finish

14k steps for the day

Food, macros, Ped's;

Ped's
20mg Tbol preworkout
60mcg clen
1iu pm
12.5mg aromasin
400mg injectable l-carnitine preworkout

Morning blood pressure was 113/60

Food

Meal 1
Breakfast frittata
Half Avocado

Meal 2
200g yopro protein yoghurt
30g walnuts
Whey shake

Meal 3
250g chicken breast
40g jasmine rice
100g broccoli

Meal 4
Musashi high protein bar
1 slice sourdough toast with Vegemite and Avocado

Dinner
250g scotch fillet steak
100g broccoli

Bloods were taken this morning also so will post when results come in.

Nice to see you correcting form.

 

[Allupfromhere]

Nice to see you correcting form.

Thanks brother!

 

[Tricks666]

How's your blood pressure so good.

 

[Allupfromhere]

How's your blood pressure so good.

I really dont know lol, all I can put it down to is my cardio i do every day maybe?
It was spot on before I started using Ped's and I was certain it would increase but I have managed to keep it where it need to be. Or my machine is broken hahaha

 

[ceo]

Bros this a nice little workout You put together. I got a lot of respect for you.

 

[Allupfromhere]

Bros this a nice little workout You put together. I got a lot of respect for you.

Thank you brother, one day ill try and run a workout like your bro they proper crazy haha your a beast! Any updates on your log brother?

 

[Austin316]

Peck deck machine and dumbbell side lateral raises.

Those are some of my favorites and they work.

 

[sambee38]

Great meal, choices, chicken rice and broccoli is boring but it works.

 

[BookerTNY]

Very nice job, man. You're putting together a nice workout routine, including your protein.

 

[Arabian]

Great updates man. And I like how you're getting over 12,000 steps.

Any cardio goes a long way.