Approved Log Chapter 2 - 16 week Recomp Assault Log

[Allupfromhere]

Push 1 Tuesday 25/3

10 mins incline treadmill warm up

Bench press


Working sets
Set 1: 8x100kg
Set 2: 6x100kg>+1rep

Dumbell incline press

Working sets
Set 1: 12x37.5kg
Set 2: 10x37.5kg#

Cable side lateral raises

Set 1: 12x7.5kg
Set 2: 12x7.5kg
Set 3: 10x7.5kg right#/ 9x7.5kg# left

Pause at the top, slow controlled eccentric.

Dumbbell shoulder press
Weight per side

Working sets
Set 1: 10x 25kg
Set 2: 8x25kg#

Overhead db tricep extension single arm

Reps each arm

Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 9x12.5kg##

Tricep rope extention

Set 1: 12x37.2kg
Set 2: 12x37.2kg
Set 3: 10x37.2kg#

Ped's
80mcg clen
2iu Gh

meal 1
60g better foods rice puffs
2x scoop whey

meal 2
200g chicken breast
50g jasmine rice
100g brocoli
1 can tuna

meal 3
2x scoop whey

Meal 4
250g beef strips
100g brocoli

 

[Npcclassicphysique champ]

Lower 1 Monday 24/3
With @ODINLABS

10 mins incline treadmill warmup

Quad extension warm up sets
2x20@25kg

Hamstring curl warm ups
20x20kg

Barbell RDL

Working sets
Set 2: 10x120kg
Set 3: 10x120kg##

Leg press

Working sets
Set 1: 10x280kg
Set 2: 10x300kg>+5reps

Be 300 for all working sets next week for sure.

Seated hamstring curl

Set 1: 15x62kg>+2 plates
Set 2: 12x62kg
Set 3: 11x62kg#

Quad extensions

Set 1: 12x70kg>+1 plate
Set 2: 10x70kg#
Set 3: 10x70kg#

Was in and out this morning as I had to get to work a touch earlier then normal, was still happy with the workout overall.

14k steps for the day.

Food, macros + Ped's

Ped's - @ODINLABS finest.
300mg Test E
200mg Mast E
80mcg clen
2iu's Gh
400mg injectable l-carnitine

All Ped's were administered pre workout.

Food

Meal 1 - 9.30am
40g oats
50g blueberries
Cinnamon
20g almond butter
200ml almond milk
2x whey scoop

Meal 2 - 12.30pm
200g chicken breast
50g jasmine rice
100g broccoli

Meal 3 - 3.30pm
Musashi protein bar
1 can tuna

Dinner - 5.30pm
250g beef strips
100g broccoli

Total calories - 1950
A touch low but will bump tomorrow, macros I will post in photo.
Needed to bump the fats up but had run out of walnuts and Avocado.

Food will be super boring and very similar the next 4 weeks as it is just simply working lol. The meal times are the set times i have available during work to get it in and this also allows me to keep the strict 16/8 fasting window.

Bp was good this morning 126/61

Push 1 Tuesday 25/3

10 mins incline treadmill warm up

Bench press


Working sets
Set 1: 8x100kg
Set 2: 6x100kg>+1rep

Dumbell incline press

Working sets
Set 1: 12x37.5kg
Set 2: 10x37.5kg#

Cable side lateral raises

Set 1: 12x7.5kg
Set 2: 12x7.5kg
Set 3: 10x7.5kg right#/ 9x7.5kg# left

Pause at the top, slow controlled eccentric.

Dumbbell shoulder press
Weight per side

Working sets
Set 1: 10x 25kg
Set 2: 8x25kg#

Overhead db tricep extension single arm

Reps each arm

Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 9x12.5kg##

Tricep rope extention

Set 1: 12x37.2kg
Set 2: 12x37.2kg
Set 3: 10x37.2kg#

Ped's
80mcg clen
2iu Gh

meal 1
60g better foods rice puffs
2x scoop whey

meal 2
200g chicken breast
50g jasmine rice
100g brocoli
1 can tuna

meal 3
2x scoop whey

Meal 4
250g beef strips
100g brocoli

so far so good bro though i see no closing cardio?

 

[stevesmi]

beef and broccoli is a classic meal

 

[Allupfromhere]

so far so good bro though i see no closing cardio?

I dont have time st the moment bro, im in the gym at 3.30am and need to be on my way just after 4.30 to get to work. Only cardio im getting at the moment is my warm ups, rest days and daily steps.

 

[BigCheese2000]

Push 1 Tuesday 25/3

10 mins incline treadmill warm up

Bench press


Working sets
Set 1: 8x100kg
Set 2: 6x100kg>+1rep

Dumbell incline press

Working sets
Set 1: 12x37.5kg
Set 2: 10x37.5kg#

Cable side lateral raises

Set 1: 12x7.5kg
Set 2: 12x7.5kg
Set 3: 10x7.5kg right#/ 9x7.5kg# left

Pause at the top, slow controlled eccentric.

Dumbbell shoulder press
Weight per side

Working sets
Set 1: 10x 25kg
Set 2: 8x25kg#

Overhead db tricep extension single arm

Reps each arm

Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 9x12.5kg##

Tricep rope extention

Set 1: 12x37.2kg
Set 2: 12x37.2kg
Set 3: 10x37.2kg#

Ped's
80mcg clen
2iu Gh

meal 1
60g better foods rice puffs
2x scoop whey

meal 2
200g chicken breast
50g jasmine rice
100g brocoli
1 can tuna

meal 3
2x scoop whey

Meal 4
250g beef strips
100g brocoli

How ya finding the growth? Absolute game changer

 

[Allupfromhere]

How ya finding the growth? Absolute game changer

Sleeping really well lol, appetite has increased which i try to remind myself of also. I feel Im recovering well since taking it too but I most interested in seeing its benefits at the end of this year and after another cycle. I know it was a long term development so really want to give it some time to truly shine

 

[BigCheese2000]

Sleeping really well lol, appetite has increased which i try to remind myself of also. I feel Im recovering well since taking it too but I most interested in seeing its benefits at the end of this year and after another cycle. I know it was a long term development so really want to give it some time to truly shine

Defo a long term compound from what I understand! Same as though bro absolutely knocks me out every night like a baby

 

[Allupfromhere]

Pull 1 Wednesday 26/3

10 mins incline cardio warmup

Bent over barbell rows

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

Hammer strength high row machine

Working sets
Set 1: 10x80kg
Set 2: 10x80kg

Slow controlled both concentric and eccentric with squeeze and pause at the bottom.

Reverse peck deck rear delt fly

Set 1: 10x68kg
Set 2: 10x68kg
Set 3: 8x68kg#

Shrugs - standing calf raise machine

Set 1: 12x125kg
Set 2: 12 x125kg
Set 3: 10x125kg#

Ez barbell curls

Set 1: 10x40kg
Set 2: 10x40kg
Set 3: 7x40kg##

Set 4: AMRAP

First 3 sets a complete control Tempo is 2.1.3.1 the last set just for the pump. Just curl the bar, a little cheating on the way up when she gets heavy and controlled her on the way down.

Arms a full as fuck after this.

10k steps for the day.

Food, macros, Ped's

Ped's
80mcg clen
2iu Gh
400mg l-carnitine
12.5mg aromasin

Blood pressure 120/62

Food - eating window is 9.30am - 5.30pm.

Meal 1
1 Mission lite wrap
4 eggs
100g short cut bacon

Meal 2
40g oats
50g blueberries
200ml almond milk
40g almond butter
Cinnamon
2x scoop whey

Meal 3
200g chicken breast
50g jasmine rice
100g broccoli

Meal 4
200g roast beef
100g carb lite potato
100g broccoli

2280 total cals.


Notes:
Last couple of night I have had some good solid sleep but still am finding myself tired during the day. Finding myself more hungry lately but trying not to act on the cravings but the increased appetite has come out of nowhere. Staying in control of daily intake regardless but some days are more challenging then others.

Rest day tomorrow, just some cardio and core work to be done.

 

[Mobster]

Flat bench right?

 

[Allupfromhere]

Defo a long term compound from what I understand! Same as though bro absolutely knocks me out every night like a baby

Haha gotta love that

Flat bench right?

Yeah mate it is

 

[Arabian]

Very nice pushing routine. I think I'll steal some of those workouts from there.

 

[BookerTNY]

Looks really good man.

Different meals for your different goals.

 

[sambee38]

Wow. Training at 4 AM in the morning is amazing. That's good dedication on your part but a great way to start the day.

 

[Austin316]

Fantastic workout for a Wednesday.

Thanks for taking the time to update us keep it up.

 

[Allupfromhere]

Very nice pushing routine. I think I'll steal some of those workouts from there.

Looks really good man.

Different meals for your different goals.

Thanks brother!

Wow. Training at 4 AM in the morning is amazing. That's good dedication on your part but a great way to start the day.

Days are getting too long at work, working out in the morning first thing makes sure nothing gets in the way. Thanks bro.

Fantastic workout for a Wednesday.

Thanks for taking the time to update us keep it up.

For sure brother thank you.

 

[zedhed]

definitely a lot of steps. Good job. Keep that heart strong.

 

[caligirl85]

Very impressive with the meals.

Lots of healthy food, keep it up.

 

[Shrine]

Protein intake seems really strong. Surprised, you're getting that much and just 2000 calories.

 

[Zyglamail]

Nice time restricted, window and nice food prepping. You've got that under control. I like it.

 

[25homes]

Great job