Approved Log Chapter 2 - 16 week Recomp Assault Log

[Allupfromhere]

Lower 2 Wednesday 12/3
With @ODINLABS

10 minutes warm up on stairmaster


Warm up sets
Leg extension
20x25kg

Seated Hamstring curl
20x20kg

Smith machine squats

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

I have four build up sets to get to my working weight. I slapped these in tonight at 110kg had only just got to 100 last week and felt i could have got 120 for both sets. Only difference tonight was I have started taking the l-carnitine before my workout and just dont seem to gas out anywhere near as fast.

Walking db lunges
Volume and weight represents each side
Set 1: 10x17.5kg
Set 2: 10x17.5kg
Set 3: 8x17.5kg#

Deadlifts

Working sets
Set 1: 10x140kg
Set 2: 8x140kg#

Three set building up to Working weight. I have incorporated these into my leg workout moving foward not with a power lifting approach but hypertrophy focus

Standing calf raises

Set 1: 15x120kg
Set 2: 15x130kg
Set 3: 15x140kg
Set 4: 10x150kg#

Core work

Hanging knee raises

Set 1: 15
Set 2: 15
Set 3: 12#

3x 1 minute planks

30 minuted fasted cardio completed early am.

Starting to swap my workouts around now. Had been on my previous structure for close to 10 weeks and made good progress but feel like exercises were starting to stall. Time to freshen things up a little. Each day will display new changes to particular workouts.

Food, macros, Ped's, steps;

Ped's

1iu Gh both pre fasted cardio and pm
60mcg clen
20mg Tbol preworkout
400mg injectable l-carnitine both pre cardio and pre workout.

Honestly the L-carnitine is becoming the most significant game changer in this entire cycle I feel. The increase in capacity of endurance and daily energy has actually caught me off guard. I didnt think it would have this amount of influence. This is now a staple for me, at least until I become aware of any negatives.

Food

Meal 1
40g oats
15g manuka honey
50g blueberries
Cinnamon
40g almond butter
40g whey protien

Meal 2
200g yopro protien yoghurt
30g walnuts

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

Arvo snack
2x musashi protein bars
(Easy to eat while im still working)

Dinner
250 ribeye steak
100g broccoli

Steps
12,350

 

[RoidRage69]

I'm interested in L Carnatine. I have two vials just laying around/

 

[Allupfromhere]

I'm interested in L Carnatine. I have two vials just laying around/

Honestly bro It has genuinely become my favourite thing to use

 

[Zyglamail]

Great job buddy. 10 minute incline treadmill, warm up and working sets. Of the Hammer Strength.

 

[Shrine]

This is a quality update. As always Skull Crushers and close grip Press looks really good.

 

[caligirl85]

You're pushing some good exercises.

Broccoli and steak sounds like a good mix. And I like the chicken breast rice and broccoli mix as well.

 

[zedhed]

Solid update. Avocado might be the best bodybuilding food ever made.

 

[JasonPriest]

Much respect for your hard work on this update.
I like to mix and I like that you're keeping your growth hormone and your clen very low.

 

[BodyMonster34]

bro no tren?
makes me sad

 

[Quadsweep]

nice setup. you might want to try gw over clen though at some point. I think you'll enjoy that.

 

[VitalGains]

Honestly bro It has genuinely become my favourite thing to use

Hey mate, just started using driven nutritions Kaizen. What do you like about L Carnatine? How have you found it beneficial thus far? I've only been using it for the past two workouts

 

[Allupfromhere]

Hey mate, just started using driven nutritions Kaizen. What do you like about L Carnatine? How have you found it beneficial thus far? I've only been using it for the past two workouts

I had bought the kaizen originally but it hurt like fuck to pin and after 2 injections my vial crashed and had to be thrown out. Couldn't even melt it down under hot water.

Biggest thing for me with the l-carnitine is i find my energy levels dont drop in my workouts and especially my fasted cardio. I take 800mg total each day split into 400mg both post cardio and workout and i find even during the day my energy levels have increased. By no mean am I saying it is like a stimulant but I rarely have yet to feel genuine fatigue. I honestly feel I could keep my cardio up for hours its strange. Keep in mind I am on a low carb diet but not in full keto as I am on growth hormone. I feel the l-carnitine allows me to bridge this gap and use fat stores as energy without having to move into ketosis. Plus the benefits it has for your heart too.

 

[Npcclassicphysique champ]

Hey mate, just started using driven nutritions Kaizen. What do you like about L Carnatine? How have you found it beneficial thus far? I've only been using it for the past two workouts

I had bought the kaizen originally but it hurt like fuck to pin and after 2 injections my vial crashed and had to be thrown out. Couldn't even melt it down under hot water.

Biggest thing for me with the l-carnitine is i find my energy levels dont drop in my workouts and especially my fasted cardio. I take 800mg total each day split into 400mg both post cardio and workout and i find even during the day my energy levels have increased. By no mean am I saying it is like a stimulant but I rarely have yet to feel genuine fatigue. I honestly feel I could keep my cardio up for hours its strange. Keep in mind I am on a low carb diet but not in full keto as I am on growth hormone. I feel the l-carnitine allows me to bridge this gap and use fat stores as energy without having to move into ketosis. Plus the benefits it has for your heart too.

honestly guys why inject l carnitine ? not really needed

 

[Allupfromhere]

As in why inject over just consume as a supplement oraly? Or why take it external in general?

 

[RoySimpson]

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 awesome log right here! sourdough is the way to go!

 

[VitalGains]

I had bought the kaizen originally but it hurt like fuck to pin and after 2 injections my vial crashed and had to be thrown out. Couldn't even melt it down under hot water.

Biggest thing for me with the l-carnitine is i find my energy levels dont drop in my workouts and especially my fasted cardio. I take 800mg total each day split into 400mg both post cardio and workout and i find even during the day my energy levels have increased. By no mean am I saying it is like a stimulant but I rarely have yet to feel genuine fatigue. I honestly feel I could keep my cardio up for hours its strange. Keep in mind I am on a low carb diet but not in full keto as I am on growth hormone. I feel the l-carnitine allows me to bridge this gap and use fat stores as energy without having to move into ketosis. Plus the benefits it has for your heart too.

Thanks for the info mate. Where are you getting your L Carnitine from? i tried Premium Sups first but i found the pip far greater then Kaizen. I havent had it crash yet but ill be looking out for that. I noticed almost imediately the energy in the workout ! Ill keep at it and see how i find it after the first bottle !

 

[Allupfromhere]

Im using @ODINLABS L-Carn and honestly mate it is as smooth as his test. I havent used premium supps but @Eveflorence was using it and now uses odins and said its night and day difference. @VitalGains

 

[Allupfromhere]

Push 2 Thursday 13/3
With @ODINLABS

10mins warm up cardio

Barbell bench press

Warm up set
Set 1: 5x60
Set 2: 5x80

Working sets
Set 1: 10x100kg
Set 2: 8x100kg##


Low cable fly

Set 1: 12x17.5kg each side
Set 2: 12x17.5kg
Set 3: 12x17.5kg

ISO-lateral decline press

Set 1: 12x100kg
Set 2: 10x100kg#

Rep increase this week.

Dumbbell shoulder press

Set 1: 12x20kg
Set 2: 12 x20kg
Set 3: 12x20kg

Db Side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Set 3 (dropset): 8x12.5kg/8x7.5kg

Single arm overhead dumbbell tricep extension.
Set 1: 12x10kg
Set 2: 12x10kg
Set 3: 12x10kg

As deep of a stretch as i could get here. Absolute fire by the end of these!

Tricep rope extension
Sets x3: 32kg AMRAP

Slow and controlled with full lockout.
 
Some exercises in have Swapped just to reignite some stimulus as I feel a had stalled a little on the previous ones.

Morning fasted cardio was done 3:30am 30 mins.


Ped's

300mg Test E
200mg Mast E
2iu GH pre fasted cardio, pre bed.
80mcg clen pre fasted cardio
12.5mg aromasin
20mg Tbol preworkout
800mg injectable l-carnitine split pre cardio/preworkout

All the sweet stuff from the man himself @ODINLABS

15,700 steps in for the day

Food and macros for the day;

Meal 1
40g oats
50g blueberries
Cinnamon
15g manuka honey
125ml Almond milk.
40g almond butter

Meal 2
200g yopro protein yoghurt
30g walnuts

Meal 3
Chicken pesto protein pasta

Snack
Protien bar

Dinner
250g chicken breast
30g rice
100g broccoli

Taking tomorrow morning off from cardio as trying to catch up on some sleep. Been a few massive days with work training and cardio and only really getting 6-6.5hrs sleep a night.

 

[VitalGains]

As in why inject over just consume as a supplement oraly? Or why take it external in general?

Beautiful thanks mate, nice to have choices isnt it

 

[Allupfromhere]

Left this mornings cardio out and not gonna lie, loved the extra sleep lol. Valerian root, magnesium and gh is allowing me the best sleep I think i have ever had.
Big pull session this afternoon to come, happy Friday legends.