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Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
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- odin labs
how about sprints bro? you can do sprints on a stationary bike takes 5min to do sprint cardio @Allupfromhere
Some good looking meals. Definitely getting that protein in.
That is can do for sure bro
Hahaha i do run the steak to try and treat myself a little but gets expensive long term lol so beef it is.. to be honest a lot of the way I prep was inspired by your log @Noah Wixx its just easy, efficient and effectiveBeef and broccoli is all i eat with rice lol, i just tell myself its steak
I appreciate the compliment brother! I am happy someone got something of use out of my log, one of the reasons i run logs.Hahaha i do run the steak to try and treat myself a little but gets expensive long term lol so beef it is.. to be honest a lot of the way I prep was inspired by your log @Noah Wixx its just easy, efficient and effective
I just keep it simple because one cheaper at the store, two effective and three i can make beef with all different low calorie sauces and spices and it does the trick.
I switch it up once and while maybe slamon or turkey, for the most part i can get 250g. Protien out of 4 meals clean easy.
Yeah once and a while i will toss in a ribeye for fun
@Allupfromhere solid push day right here!!
@Allupfromhere the melas look really good man. Nice macros in them.
Lower - Friday 28th
10 minutes warm up stairmaster
Warm up exercises
20x20kg leg extension
20x17.5kg hamstring curl
Smith machine squats
Set 1: 10x60kg
Set 2: 8x80kg
Set 3: 8x100kg
Set 4: 10x110kg
Set 5: 8x120kg> 1rir
Standing hamstring curls
(Reps each side)
Set 1: 15x15kg
Set 2: 15x15kg
Set 3: 13x15kg left/ 14x15kg right
Deadlifts
Set 1: 8x80kg
set 2: 6x100kg
set 3: 6x120kg
set 4: 6x140kg
set 5: 6x140kg
Daily steps - 16,700
Food, macros, ped's:
Ped's
80mcg clen
2iu Gh
400mg l-carnitine
12.5mg aromasin
Meal 1
4 eggs
100g short cut bacon
1 Avocado
Meal 2
40g oats
50g blueberries
40g almond butter
200ml almond milk
15g manuka honey
Meal 3
50g jasmine rice
200g roast beef
Meal 4
2X scoop whey
40g walnuts
Meal 5
250g beef strips
Crunchy Asian salad
10 minutes warm up stairmaster
Warm up exercises
20x20kg leg extension
20x17.5kg hamstring curl
Smith machine squats
Set 1: 10x60kg
Set 2: 8x80kg
Set 3: 8x100kg
Set 4: 10x110kg
Set 5: 8x120kg> 1rir
Standing hamstring curls
(Reps each side)
Set 1: 15x15kg
Set 2: 15x15kg
Set 3: 13x15kg left/ 14x15kg right
Deadlifts
Set 1: 8x80kg
set 2: 6x100kg
set 3: 6x120kg
set 4: 6x140kg
set 5: 6x140kg
Daily steps - 16,700
Food, macros, ped's:
Ped's
80mcg clen
2iu Gh
400mg l-carnitine
12.5mg aromasin
Meal 1
4 eggs
100g short cut bacon
1 Avocado
Meal 2
40g oats
50g blueberries
40g almond butter
200ml almond milk
15g manuka honey
Meal 3
50g jasmine rice
200g roast beef
Meal 4
2X scoop whey
40g walnuts
Meal 5
250g beef strips
Crunchy Asian salad
Attachments
@Allupfromhere adding yoga to your routine along with meditation will have positive changes......must try.......
@Allupfromhere 16k steps right i mean legit as they get bro i like your meal 2 but where is the protein powder in it?
Haha sorry I havent put it in, in have a double scoop of whey mixed with water added to that meal
thats a big miss bro
Haha i mean I must have forgot to type it in but I did have it with that meal, always do brotherthats a big miss bro
pump that protein brotherHaha i mean I must have forgot to type it in but I did have it with that meal, always do brother
Push 1 - Saturday 29/3
10mins cardio warmup incline cardio
Flat bench press
Warm up sets
10x60kg
5x 80kg
3x90kg
Working sets
8x100kg
8x100kg##
Reps are increasing on my working sets now.
Hammer strength decline press
Working sets
10x80kg
10x80kg#
Incline chest fly machine
10x15kg
10x15kg
8x15kg#
Dumbbell shoulder press
10x25kg
8x25kg#
Single cable lateral raise
(Tempo - 2.1.3)
12x7.5kg
12x7.5kg
12x7.5kg
Clean form every rep.
Tricep rope extension
10x32.5kg
10x32.5kg
9x32.5kg#
Dumbbell overhead tricep extention single arm
10x12.5kg
10x12.5kg
8x12.5kg right#/9x12.5kg left#
Food and macros;
Meal 1
Egg frittata
Meal 2
Chicken pesto protien pasta
Meal 3
250g beef strips
100g Greek yoghurt
Pre workout
Electrolytes, carb shake
Dinner
250g scotch fillet steak
100g broccoli
Pull workout to come this afternoon
10mins cardio warmup incline cardio
Flat bench press
Warm up sets
10x60kg
5x 80kg
3x90kg
Working sets
8x100kg
8x100kg##
Reps are increasing on my working sets now.
Hammer strength decline press
Working sets
10x80kg
10x80kg#
Incline chest fly machine
10x15kg
10x15kg
8x15kg#
Dumbbell shoulder press
10x25kg
8x25kg#
Single cable lateral raise
(Tempo - 2.1.3)
12x7.5kg
12x7.5kg
12x7.5kg
Clean form every rep.
Tricep rope extension
10x32.5kg
10x32.5kg
9x32.5kg#
Dumbbell overhead tricep extention single arm
10x12.5kg
10x12.5kg
8x12.5kg right#/9x12.5kg left#
Food and macros;
Meal 1
Egg frittata
Meal 2
Chicken pesto protien pasta
Meal 3
250g beef strips
100g Greek yoghurt
Pre workout
Electrolytes, carb shake
Dinner
250g scotch fillet steak
100g broccoli
Pull workout to come this afternoon
Pull day 2 - Monday 31/3
10 mins warmup cardio stairmaster
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x77kg##
Pull ups neutral grip - body weight
Set 1: 10
Set 2: 8#
Set 3: 5#
Laying incline rear delt dumbbell fly dropset
Set 1: 15x12.5kg/12x5kg
Set 2: 15x12.5kg/12x5kg
Set 3: 12x12.5kg/9x5kg##
Dumbbell Shrugs
Sets 3x50kg each - AMRAP
Ez barbell curls
Set 1: 10x40kg
Set 2: 8x40kg
Set 3: 8x40kg
Dumbbell curls
Sets x3 10kg AMRAP
Food, macros, Ped's:
Ped's for the day - all powered from @ODINLABS
300mg Test E
200mg Mast E
80mcg clen
2iu Gh
400mg injectable l-carnitine
12.5mg aromasin
Food
Meal 1
40g oats
50g blueberries
30g almond butter
200ml almond milk
Cinnamon
15g manuka honey
1 scoop whey
Meal 2
Chicken pesto protein pasta
Meal 3
Yopro protein yoghurt
3 boiled eggs
Pre workout
1x scoop whey
Post workout meal
200g lean ground beef
50g jasmine rice
100g broccoli
Have made the decision that I will be looking for a coach after Easter. Really want to maximise my time throughout the year and currently feel like im reaching the limit of my knowledge at this point in time.
Some key areas i really want to work on is developing a lower chest, i really need to start focusing on gaining some width in my back and we all want bigger legs haha. Will continue leaning out slowly throughout this year whilst building what i can. In no rush, just keep grinding away but keen to explore new strategies with a coach for sure.
I am however happy with all the progress I have made so far. Long way away from the fat boy that started back in august last year haha. Don't mind the hairy back gotta shave that mfer again lol.
10 mins warmup cardio stairmaster
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x77kg##
Pull ups neutral grip - body weight
Set 1: 10
Set 2: 8#
Set 3: 5#
Laying incline rear delt dumbbell fly dropset
Set 1: 15x12.5kg/12x5kg
Set 2: 15x12.5kg/12x5kg
Set 3: 12x12.5kg/9x5kg##
Dumbbell Shrugs
Sets 3x50kg each - AMRAP
Ez barbell curls
Set 1: 10x40kg
Set 2: 8x40kg
Set 3: 8x40kg
Dumbbell curls
Sets x3 10kg AMRAP
Food, macros, Ped's:
Ped's for the day - all powered from @ODINLABS
300mg Test E
200mg Mast E
80mcg clen
2iu Gh
400mg injectable l-carnitine
12.5mg aromasin
Food
Meal 1
40g oats
50g blueberries
30g almond butter
200ml almond milk
Cinnamon
15g manuka honey
1 scoop whey
Meal 2
Chicken pesto protein pasta
Meal 3
Yopro protein yoghurt
3 boiled eggs
Pre workout
1x scoop whey
Post workout meal
200g lean ground beef
50g jasmine rice
100g broccoli
Have made the decision that I will be looking for a coach after Easter. Really want to maximise my time throughout the year and currently feel like im reaching the limit of my knowledge at this point in time.
Some key areas i really want to work on is developing a lower chest, i really need to start focusing on gaining some width in my back and we all want bigger legs haha. Will continue leaning out slowly throughout this year whilst building what i can. In no rush, just keep grinding away but keen to explore new strategies with a coach for sure.
I am however happy with all the progress I have made so far. Long way away from the fat boy that started back in august last year haha. Don't mind the hairy back gotta shave that mfer again lol.
Attachments
Getting ripped bro, your back looks sick hey. You must be feeling pretty good with what you've achieved.
Thanks bro, yeah just keep slowly chipping away with the fat loss, had a week or two recently where i dropped a heap out of nowhere lol but has slowed again. I am happy for sure especially when I look back at my first log i started in august last year. Looking back on those photos always helps remind me im still on track even when I find myself feeling stagnant. Just gotta keep trying everyday.
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