Approved Log Chapter 2 - 16 week Recomp Assault Log

[RoySimpson]

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 Great pull day workout! Impressive lat pulldowns and pull ups. Good decision to consider getting a coach, it'll be interesting to see how they help you tackle your goals, especially with developing your lower chest and back width. Keep grinding!

 

[Allupfromhere]

@Allupfromhere Great pull day workout! Impressive lat pulldowns and pull ups. Good decision to consider getting a coach, it'll be interesting to see how they help you tackle your goals, especially with developing your lower chest and back width. Keep grinding!

Thanks brother, yeah im keen to see to see what can be achieved with someone else steering the ship for a while.

 

[Freki]

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.

Mr consistency
You only pin oils twice a week?

 

[Allupfromhere]

Mr consistency
You only pin oils twice a week?

Yeah mate oils on monday and Thursday brother

 

[ballin2504]

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 that foods on point. Great work

 

[25homes]

Good work

 

[Eveflorence]

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.

Looking great bro you've improved heaps. Great definition in your back and you've leaned out a tonne. Keep it going brother

 

[Allupfromhere]

Looking great bro you've improved heaps. Great definition in your back and you've leaned out a tonne. Keep it going brother

Thanks heaps brother appreciate it a tonne! Day by day brick by brick haha

 

[rizzlekdizzle]

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.

looking good man!

 

[Allupfromhere]

looking good man!

Thanks legend and you killed it with your cycle bro you chest got proper thick and abd cut up crazy! Excited to see what you can do with your bulk

 

[Allupfromhere]

Lower 2 - Monday 7/4

10 mins warm up cardio

Warm up sets
Leg extension
20x25kg

Seated Hamstring curl
20x20kg

Smith machine squats

Building sets
Set 1:10x60
Set 2: 6x80
Set 3: 3x100kg

Working sets
Set 1: 10x120kg
Set 2: 10x120kg

Bulgarians - Hamstring/glute focus
Reps each leg
Set 1: 12x17.5kg
Set 2: 12x17.5kg

Slow descend, pause at the bottom.

45deg hip extention

Set 1: 12x80kg
Set 2: 11x80kg

Squeeze and pause at the top.

Standing calf raises

Set 1: 15x145kg
Set 2: 15x145kg
Set 3: 12x145kg##

Core work

Hanging knee raises

Set 1: 15
Set 2: 15
Set 3: 13#

3x 1 minute planks

 

[Freki]

Still doing cardio?
Don't use it you lose it

 

[Allupfromhere]

Still doing cardio?
Don't use it you lose it

Not like I was unfortunately brother, something had to give and cardio took the brunt. My day runs like this now, 3am wake up for 3.30am weight training, then to catch the 5am train into the city for work. Work runs to 5.30pm most days so not back home until around 7.30ish by the time I shower and see the family I have to try and get to bed for sleep hopefully by 8.30. I throw an hour of cardio in that im getting less then 6.5hrs sleep a night providing I get quality sleep in that time too. Gh, Valerian and mag help with the sleep though. Job is super active though brother and would be more intense then most people's intended cardio.

 

[Freki]

Not like I was unfortunately brother, something had to give and cardio took the brunt. My day runs like this now, 3am wake up for 3.30am weight training, then to catch the 5am train into the city for work. Work runs to 5.30pm most days so not back home until around 7.30ish by the time I shower and see the family I have to try and get to bed for sleep hopefully by 8.30. I throw an hour of cardio in that im getting less then 6.5hrs sleep a night providing I get quality sleep in that time too. Gh, Valerian and mag help with the sleep though. Job is super active though brother and would be more intense then most people's intended cardio.

Yeah that's some huge days

 

[Allupfromhere]

Still doing cardio?
Don't use it you lose it

Should add I do however get around 30mins a day of brisk walking to and from the train station so that is a bonus

 

[rizzlekdizzle]

Wow man you are committed that’s a big day and you still fit in a workout!

 

[Npcclassicphysique champ]

Lower 2 - Monday 7/4

10 mins warm up cardio

Warm up sets
Leg extension
20x25kg

Seated Hamstring curl
20x20kg

Smith machine squats

Building sets
Set 1:10x60
Set 2: 6x80
Set 3: 3x100kg

Working sets
Set 1: 10x120kg
Set 2: 10x120kg

Bulgarians - Hamstring/glute focus
Reps each leg
Set 1: 12x17.5kg
Set 2: 12x17.5kg

Slow descend, pause at the bottom.

45deg hip extention

Set 1: 12x80kg
Set 2: 11x80kg

Squeeze and pause at the top.

Standing calf raises

Set 1: 15x145kg
Set 2: 15x145kg
Set 3: 12x145kg##

Core work

Hanging knee raises

Set 1: 15
Set 2: 15
Set 3: 13#

3x 1 minute planks

legendary volume bro i see warm up cardio
did you close with cardio? i do like the planks though.

 

[FluffyBunny]

Awesome work brother keep pushing

 

[Allupfromhere]

Push 2 Tuesday 8/4

10mins warm up cardio

Barbell bench press

Warm up set
Set 1: 5x60kg
Set 2: 5x80kg
Set 3: 3x90kg

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

ISO-lateral decline press (hammer strength)

Working sets
Set 1: 12x100kg
Set 2: 10x100kg#

Dumbbell shoulder press

Set 1: 12x25kg
Set 2: 12x25kg

Cable side lateral raise - drop sets

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
Set 3: 10x10kg/ 8x5kg left## - 7x5kg right##

Skull crusher

Set 1: 15x40kg
Set 2: 13x40kg#

V-handle tricep extension - drop sets

Set 1: 73kg to failure/ 36kg to failure
Set 2: Repeat.

Food;

Post workout meal
40g oats
50g blueberries
30g almond butter
15g manuka honey
200ml almond milk

2x scoop wpi shake

meal 2
Can of tuna
50g jasmine rice

Meal 3
250g chicken breast
50g jasmine rice
100g broccoli

Snack
200g Yopro protien yoghurt

Meal 4
250g eye fillet steak
100g broccoli
150g carb lite potato

 

[LevButlerov]

Push 2 Tuesday 8/4

10mins warm up cardio

Barbell bench press

Warm up set
Set 1: 5x60kg
Set 2: 5x80kg
Set 3: 3x90kg

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

ISO-lateral decline press (hammer strength)

Working sets
Set 1: 12x100kg
Set 2: 10x100kg#

Dumbbell shoulder press

Set 1: 12x25kg
Set 2: 12x25kg

Cable side lateral raise - drop sets

Set 1: 10x10kg/10x5kg
Set 2: 10x10kg/10x5kg
Set 3: 10x10kg/ 8x5kg left## - 7x5kg right##

Skull crusher

Set 1: 15x40kg
Set 2: 13x40kg#

V-handle tricep extension - drop sets

Set 1: 73kg to failure/ 36kg to failure
Set 2: Repeat.

Food;

Post workout meal
40g oats
50g blueberries
30g almond butter
15g manuka honey
200ml almond milk

2x scoop wpi shake

meal 2
Can of tuna
50g jasmine rice

Meal 3
250g chicken breast
50g jasmine rice
100g broccoli

Snack
200g Yopro protien yoghurt

Meal 4
250g eye fillet steak
100g broccoli
150g carb lite potato

post workout meal is perfect, your 2 scoops adding 40 grams of protein? @Allupfromhere
training is on point as well.