Approved Log Chapter 2 - 16 week Recomp Assault Log

[Allupfromhere]

Beautiful thanks mate, nice to have choices isnt it

Yeah not wrong though I think to get the full benefits from it consuming orally you have to take a significant more amount, like 4000mg instead of 400mg, which can lead to TMAO build up in the blood. Apparently this can be offset to a degree with ancillin but just easier and less drama pinning it.

 

[Npcclassicphysique champ]

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.

15k steps impressive bro but sleep does need work, you able to drop naps in here? @Allupfromhere
and what kind of protein bar you doing as a snack?
noticed you got carbs before bed, any way to cut that and put it post workout?

 

[Allupfromhere]

15k steps impressive bro but sleep does need work, you able to drop naps in here? @Allupfromhere
and what kind of protein bar you doing as a snack?
noticed you got carbs before bed, any way to cut that and put it post workout?

Yeah I know i never really was having carbs before bed and will cut them out again as of today. It's the musashi high protein bar 45g of protein. As for the sleep im trying to nap to and from work on the train so prob get another 1.5hrs sleep on top for the day. It's hard up at 3.30am for cardio and earliest I get in the gym at the moment in 8pm. I know something as to give but trying to navigate it as best as I can. Cheers brother appreciate ya

 

[ballin2504]

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 food looks on point man! A lot of good food.

 

[stevesmi]

I slept really hard on growth hormone as well

 

[Mobster]

Bench to failure boi

 

[Npcclassicphysique champ]

Yeah I know i never really was having carbs before bed and will cut them out again as of today. It's the musashi high protein bar 45g of protein. As for the sleep im trying to nap to and from work on the train so prob get another 1.5hrs sleep on top for the day. It's hard up at 3.30am for cardio and earliest I get in the gym at the moment in 8pm. I know something as to give but trying to navigate it as best as I can. Cheers brother appreciate ya

you can have the carbs just do it lunch or pretraining bro

 

[ceo]

Bros 10 minute, warm-up cardio.
Looking really good. Keep it up.

 

[ROIDDERS]

Nice workout that you put together.

I like how you split things up.

 

[chesty]

Make sure you save your deep stretching. Till the end of the workout. Not during the workout.

 

[Ulter]

Amazing dedication to do fasted cardio at 3:30 in the morning.

That is inspirational right there.

 

[25homes]

Doing great Bru

 

[25homes]

Nice work

 

[e2]

I like your steroid setup.. masteron and test is perfect together !

 

[2Thick]

let us know how you do on the clen. especially taking it pre cardio. gotta be a bit rough with the heat and sweating.

 

[Vadim Fedorov]

It make sure you are hydrating really good on this setup..

and i would drop the clen at 2 weeks

 

[Wootoom]

Curious to see how you make out on the growth hormone.. you gonna increase it a bit or keep at 2iu's?

 

[JasonPriest]

Great updates on this. I like how you lay out the specs of your training and of your Macros.

 

[BodyMonster34]

bro no tren on your stack?

why??

 

[Quadsweep]

, hopefully, you're able to catch up on your sleep, that's very crucial.