Approved Log Chapter 2 - 16 week Recomp Assault Log

[Npcclassicphysique champ]

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

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.

@Allupfromhere back and side chest are a super strong pose for you bro you look great
you are really leaning out i can see it TIGHT lean and BIG amazing!
the meal post workout , add a shake right after training before meal

 

[stevesmi]

That's the way to food prep very smart

 

[Mobster]

Got rear delt work in my current schedule too

 

[Allupfromhere]

Lower 1

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: 10x300kg
Set 2: 8x300kg#

Seated hamstring curl

Set 1: 15x62kg
Set 2: 15x62kg
Set 3: 11x62kg#

Quad extensions

Set 1: 12x70kg
Set 2: 10x70kg
Set 3: 10x70kg#

Daily steps - 24,171 @CypherOCE level reached..

Food, macros, Ped's:

Ped's - @ODINLABS
80mcg clen
2iu Gh
400mg injectable l-carnitine

Meal 1 - post a.m workout
4 eggs
100g short cut bacon
1 mission lite wrap

Meal 2
Over night oats
2x scoop whey

Meal 3
Chicken pesto protein pasta

Meal 4
200g lean ground beef
50g jasmine rice
100g broccoli

Daily cals 2621

 

[CypherOCE]

Lower 1

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: 10x300kg
Set 2: 8x300kg#

Seated hamstring curl

Set 1: 15x62kg
Set 2: 15x62kg
Set 3: 11x62kg#

Quad extensions

Set 1: 12x70kg
Set 2: 10x70kg
Set 3: 10x70kg#

Daily steps - 24,171 @CypherOCE level reached..

Food, macros, Ped's:

Ped's - @ODINLABS
80mcg clen
2iu Gh
400mg injectable l-carnitine

Meal 1 - post a.m workout
4 eggs
100g short cut bacon
1 mission lite wrap

Meal 2
Over night oats
2x scoop whey

Meal 3
Chicken pesto protein pasta

Meal 4
200g lean ground beef
50g jasmine rice
100g broccoli

Daily cals 2621

Fuck yeah BABY WOOOO!! That's the jam right there!

Big man steps

 

[Trenhead3cc]

Looking good man! Big transformation
You are truly dedicated , training and diet!

 

[Allupfromhere]

Looking good man! Big transformation
You are truly dedicated , training and diet!

Appreciate the kind words brother! Just chipping away day by day

 

[e2]

What types of side effects Are you noticing on the clen?

Make sure you stay really, really hydrated.

 

[2Thick]

Looks great, man. I like the different meals. You're putting together ground beef, rice, and broccoli is always top-notch.

 

[Vadim Fedorov]

You've definitely made great strides from the beginning of the log.

That's what we like to see. Keep it going.

 

[Wootoom]

championship training at its finest and the diet looks fantastic.

 

[ceo]

Bros, that's the way it's done. For sure, solid volume, keep it up.

 

[ROIDDERS]

I like how you're balancing both sides of your legs.

Hitting both the front and the back.

 

[chesty]

Don't forget your lower legs as well.

Gotta hit those calves.

 

[Ulter]

Nice improvements. Man. I think your workouts are getting better as you've adjusted your Peds.

 

[Allupfromhere]

Push 1

10 mins incline treadmill warm up

Bench press


Working sets
Set 1: 8x100kg
Set 2: 8x100kg>+2reps

Dumbell incline press

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

Need to bump this weight up next week.

Cable side lateral raises

Set 1: 12x10kg
Set 2: 12x10kg
Set 3: 10x10kg right#/ 10x10kg# left

Pause at the top, slow controlled eccentric.

Using the wrist cuff for these instead of d handle as it helps with my elbow not gripping so tight when I fatigue.

Dumbbell shoulder press
Weight per side

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

Skull crusher

Set 1: 10x40kg
Set 2: 10x40kg
Set 3: 9x40kg##

Tricep rope extention

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

Daily step count - 9k
Not many today as I was operating in the machines.

Food, macros, Ped's

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

Food

Post a.m workout meal
40g oats
50g blueberries
200ml almond butter
30g almond butter
15g manuka honey
musashi high protein bar

Meal 2
200g chicken breast
50g jasmine rice
100g broccoli

Meal 3
200g chicken breast
1 avocado

Meal 4
200g chicken breast
50g jasmine rice
100g broccoli

 

[Noah Wixx]

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.

Keep photos of when you started and reminding yourself where u came from, not only keeps you grounded and humble, it also shows nothing beats hardwork and structure.

 

[Allupfromhere]

Keep photos of when you started and reminding yourself where u came from, not only keeps you grounded and humble, it also shows nothing beats hardwork and structure.

Never truer words spoken brother thank you

 

[Noah Wixx]

Never truer words spoken brother thank you

It is what i am here for brother

 

[Allupfromhere]

Pull day 1
With @ODINLABS

10 mins cardio warmup


ISO lateral row (hammer strength)

Working sets
Set 1: 10x140kg
Set 2 dropset: 10x140kg/10x120kg/10x80kg

Hammer strength high row

Set 1: 10x80kg
Set 2: 10x80kg

Neutral grip body weight pullups

Set 1: 10
Set 2: 8#

Reverse peck deck fly

Set 1: 10x68kg
Set 2: 10x68kg
Set 3: 9x68kg##

Shrugs - standing calf raise machine

Sets x3 130kg>+5kg AMRAP

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 incline dumbbell curls

Sets x2 10kg each AMRAP

Ped's - [SIZE=4]@ODINLABS[/SIZE]
300mg Test E
200mg Mast E
80mcg clen
2iu Gh
400mg injectable l-carnitine
12.5mg aromasin

Will update food and macros this afternoon.