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@Allupfromhere glad to see ya got the e2 handled man. You’re all over it.
Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
-
- Tags
- odin labs
Lower 1 Wednesday 19/3
With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
This weight is stil working well, will run it for another week and see again.
Leg press
Working sets
Set 1: 10x240kg
Set 2: 10x280kg
Set 3: 5x300kg##
Was feeling fantastic after a 4 day deload, took 300 for a test drive today and got 5. Will try hit that weight as my first working set next rotation and see what rep range I can get. Kind of used up alot of fuel on the first 2 sets.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 12x65kg
Set 2: 12x65kg
Set 3: 12x65kg
Push 1 Thursday 20/1
With @ODINLABS
10 mins incline treadmill warm up
Bench press
Working sets
Set 1: 8x100kg
Set 2: 5x100kg##
Hammer strength incline flys
Set 1: 12x12.5kg per side
Set 2: 12x12.5kg
Set 3: 10x12.5kg##
Db shoulder press
Weights each side
Set 1: 10x25kg
Set 2: 8x25kg##
Db side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Slight pause at the top
Overhead db tricep extension single arm
Reps each arm
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 9x12.5kg##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 10x73kg
Set 3(dropset): 10x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
Kind of slack update as work is absolutely hammering me at the moment but want to keep the log current.
Need some advice and opinions. I stopped the my fasted cardio as I am training fasted before work now. Implemented a strict 16/8 eating window and kept calories and macros the same. Now my issue is last Monday i was 87.6kg, this morning I weighed 84.5kg.
Now dont get me wrong im leaning out like fuck and my weights are the heaviest they have been. Don't feel a drop in strength or energy but have noticed im not looking as full and Mrs mentioned the same but have the most definition ive ever had. By no means am I shredded haha but leanest I have been for sure.
Workis definitely been the biggest change in situation currently. Days are massive 15k+ steps daily with heavy lifting. I feel this has been the biggest influence either way, good or bad.
So the fork it the road im sitting at. Do I slow the weight loss down by maybe increasing food or cut the clen? Or do I let nature's course continue and strip all the fat i can for the rest of my cycle and just try and lean bulk steadily for the rest of the year?
For context diet and food source has been clean as it gets.
Moving around 2200-2500 cals a day.
protein 220-250g
Carbs 100-150g
fats 80-110g
With @ODINLABS
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
This weight is stil working well, will run it for another week and see again.
Leg press
Working sets
Set 1: 10x240kg
Set 2: 10x280kg
Set 3: 5x300kg##
Was feeling fantastic after a 4 day deload, took 300 for a test drive today and got 5. Will try hit that weight as my first working set next rotation and see what rep range I can get. Kind of used up alot of fuel on the first 2 sets.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 12x65kg
Set 2: 12x65kg
Set 3: 12x65kg
Push 1 Thursday 20/1
With @ODINLABS
10 mins incline treadmill warm up
Bench press
Working sets
Set 1: 8x100kg
Set 2: 5x100kg##
Hammer strength incline flys
Set 1: 12x12.5kg per side
Set 2: 12x12.5kg
Set 3: 10x12.5kg##
Db shoulder press
Weights each side
Set 1: 10x25kg
Set 2: 8x25kg##
Db side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Slight pause at the top
Overhead db tricep extension single arm
Reps each arm
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 9x12.5kg##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 10x73kg
Set 3(dropset): 10x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
Kind of slack update as work is absolutely hammering me at the moment but want to keep the log current.
Need some advice and opinions. I stopped the my fasted cardio as I am training fasted before work now. Implemented a strict 16/8 eating window and kept calories and macros the same. Now my issue is last Monday i was 87.6kg, this morning I weighed 84.5kg.
Now dont get me wrong im leaning out like fuck and my weights are the heaviest they have been. Don't feel a drop in strength or energy but have noticed im not looking as full and Mrs mentioned the same but have the most definition ive ever had. By no means am I shredded haha but leanest I have been for sure.
Workis definitely been the biggest change in situation currently. Days are massive 15k+ steps daily with heavy lifting. I feel this has been the biggest influence either way, good or bad.
So the fork it the road im sitting at. Do I slow the weight loss down by maybe increasing food or cut the clen? Or do I let nature's course continue and strip all the fat i can for the rest of my cycle and just try and lean bulk steadily for the rest of the year?
For context diet and food source has been clean as it gets.
Moving around 2200-2500 cals a day.
protein 220-250g
Carbs 100-150g
fats 80-110g
Last edited:
I say just continue cutting until your body says no more. Always take advantage of what your body will give you. Momentum is your friend.
This does make alot of sense, thanks bro.
@Allupfromhere in your situation staying on the cut is the best bro @RoidRage69 and I agree on this point
i think you should be hammering cardio and keeping carbs low to shred up and fully 6 pack it
i see you really on the direction to shred
Done deal brother ill ride this out while it's working
you near a nice cut path bro take itDone deal brother ill ride this out while it's working
Pull day 1 Friday 21/3
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
Warm up set
10x60
working sets
Set 1: 10x100kg
Set 2: 9x100kg##
ISO lateral row (hammer strength)
Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg
Kneeling single arm high cable row
Set 1: 12x30KG
Set 2: 12x30
Set 3: 12x35>+5KG
Shrugs (standing calf raise machine)
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 11x125kg##
Ez barbell curls
Set 1: 10x40kg
Set 2: 10x40kg
Set 3: 8x40kg#
Pure form here, zero swing and tight, slow eccentric to the bottom.
Seated dumbbell curls
Sets x2 10kg each AMRAP
Food, macros ped's
Ped's all from the Norse God
80mcg clen
2iu gh
20mg tbol
400mg l-carnitine
Meal 1 - 9.30am
40g oats
20g almond butter
200ml almond milk
50g blueberries
Cinnamon
2x scoop whey
Meal 2 - 12pm
3 eggs
100g shortcut bacon
1 mission lite wrap
Meal 3 - 2.30pm
250g scotch fillet steak
40g jasmine rice
100g broccoli
Quest protien bar post workout
Dinner - 5.20pm (last meal)
250g scotch fillet steak
2 eggs
100g broccoli
Total cals
2514
Protein
257
Carbs
138
Fats
101
So going to ride this cut out, took a photo tonight to compare. Same pose same place 2 weeks between each.
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
Warm up set
10x60
working sets
Set 1: 10x100kg
Set 2: 9x100kg##
ISO lateral row (hammer strength)
Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg
Kneeling single arm high cable row
Set 1: 12x30KG
Set 2: 12x30
Set 3: 12x35>+5KG
Shrugs (standing calf raise machine)
Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 11x125kg##
Ez barbell curls
Set 1: 10x40kg
Set 2: 10x40kg
Set 3: 8x40kg#
Pure form here, zero swing and tight, slow eccentric to the bottom.
Seated dumbbell curls
Sets x2 10kg each AMRAP
Food, macros ped's
Ped's all from the Norse God
80mcg clen
2iu gh
20mg tbol
400mg l-carnitine
Meal 1 - 9.30am
40g oats
20g almond butter
200ml almond milk
50g blueberries
Cinnamon
2x scoop whey
Meal 2 - 12pm
3 eggs
100g shortcut bacon
1 mission lite wrap
Meal 3 - 2.30pm
250g scotch fillet steak
40g jasmine rice
100g broccoli
Quest protien bar post workout
Dinner - 5.20pm (last meal)
250g scotch fillet steak
2 eggs
100g broccoli
Total cals
2514
Protein
257
Carbs
138
Fats
101
So going to ride this cut out, took a photo tonight to compare. Same pose same place 2 weeks between each.
Looking great bro!!!
Keep killing it !
Thanks brother appreciated it!
Your log is on fire bro been watching your numbers increase biggg time! Your strength is rolling in hot now legend!
Thanks bro, yeah it’s crazy enjoying the Mk677 and low dose test. Surprisingly growing of so little. Can’t wait to blast in 4 weeks haha
It’s good to see everyone get better ever day/week/month. We keep our foot down and it’s crazy where we can take ourselves
Your arms and shoulders are MUCH better and bigger than I remember, I just clicked back. @Allupfromhere
High protein is working well for you, really nice lats coming out as well.
You dont get hungry from nutrobal mk677?
I currently take 1 hour before bed and 2 hours since last meal.
But come winter bulk I will be taking it AM
Definitely happy with how the year has started. Confident i can make some really good progress through the year for sure!
Thanks brother appreciate all the kind words and you dropping in on my log each day to help
If I dont Kneel then then my hand starts too close to where the cable handle rests. Cable machine only goes so high.
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