Approved Log Chapter 2 - 16 week Recomp Assault Log

[Allupfromhere]

@Allupfromhere did I miss your meal prep? I see training but didnt see meals.

Meals were the same as they day before brother, I prepped for the week

 

[Allupfromhere]

 

[Noah Wixx]

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

That post workout meal sounds

 

[LevButlerov]

View attachment 85137

@Allupfromhere this is meal prep to get super lean.

 

[Allupfromhere]

@Allupfromhere this is meal prep to get super lean.

Definitely trying brother haha

 

[Allupfromhere]

End of day update on macros and steps. Food as mentioned previously is almost identical daily just for this week as I try to prep meals for the whole week. Will swap food around next week but will still be aiming for similar macros.

 

[Allupfromhere]

That post workout meal sounds

Bro it is and because everything else is super simple it is almost like im having a desert for breakfast

 

[25homes]

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

Great job here

 

[Allupfromhere]

Great job here

Thanks bruz

 

[LevButlerov]

End of day update on macros and steps. Food as mentioned previously is almost identical daily just for this week as I try to prep meals for the whole week. Will swap food around next week but will still be aiming for similar macros.

I think protein can go to 250 easy just another shake. @Allupfromhere

 

[RoySimpson]

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

@Allupfromhere Good push session! Solid work on the bench and decline press. Smart to incorporate drop sets on lateral raises and triceps extensions. Post-workout meal and overall food intake look good for fueling muscle growth. Keep it up!

 

[Allupfromhere]

Thanks heaps bruzzy!

 

[ballin2504]

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

@Allupfromhere meals are looking good man. Nice work on that.

 

[Allupfromhere]

Yesterday was a rest day and welcomed it with open arms. Feeling pretty tired at the moment. Most of my lifts feeling super heavy, long days with work and still trying to train and family duties of the evening with sleep taking the biggest hit. But its all apart of what we do isnt it? Do what we can when we can, the best we can.

Going to wrap up my cycle at the end of next week just before we head away for easter and the week after. Feel I need a bit of a deload week just to rest properly dial back what weight im shifting but still keep lifting and keeping the body turning the cogs.
No 3am alarms for that week which im looking foward to lol.

Will be moving into a cruise phase after this cycle not sure for how long at this stage but will start a new log as I wrap this one up.
Will also have a new change in structure we get back from our trip too. Setting some plans in place that will take me all the way through until Christmas really trying to reach my end goal I have set for the year but will talk more about that later as still sorting a few things out.

Food, macros, steps, Ped's for yesterday:

Ped's
300mg Test E
200mg Mast E
2iu Gh
400mg injectable l-carnitine

Food

Meal 1
40g oats
50g blueberries
40g almond butter
15g manuka honey
200ml almond milk

2x scoop whey

Meal 2
50g jasmine rice(dry)
1 can of tuna

Meal 3
250g chicken Breast
50g jasmine rice(dry)
100g broccoli

Snack
Yopro protein yoghurt 200g

Dinner
250g eye fillet steak
200g carb lite potato
100g broccoli

Steps
19,300

 

[FluffyBunny]

doing a great job brother on training consistancy and meal prep the man!

 

[Allupfromhere]

doing a great job brother on training consistancy and meal prep the man!

Thanks brother, and likewise to you too!

 

[Trenhead3cc]

Yeah I feel in a similar situation to you the easiest part of my day is actually weight training and cardio
Everything else is so mentally draining.

 

[Allupfromhere]

Yeah I feel in a similar situation to you the easiest part of my day is actually weight training and cardio
Everything else is so mentally draining.

Hahaha i feel the exact same way, i do love the way it provides a mental break from everything else

 

[LevButlerov]

Yesterday was a rest day and welcomed it with open arms. Feeling pretty tired at the moment. Most of my lifts feeling super heavy, long days with work and still trying to train and family duties of the evening with sleep taking the biggest hit. But its all apart of what we do isnt it? Do what we can when we can, the best we can.

Going to wrap up my cycle at the end of next week just before we head away for easter and the week after. Feel I need a bit of a deload week just to rest properly dial back what weight im shifting but still keep lifting and keeping the body turning the cogs.
No 3am alarms for that week which im looking foward to lol.

Will be moving into a cruise phase after this cycle not sure for how long at this stage but will start a new log as I wrap this one up.
Will also have a new change in structure we get back from our trip too. Setting some plans in place that will take me all the way through until Christmas really trying to reach my end goal I have set for the year but will talk more about that later as still sorting a few things out.

Food, macros, steps, Ped's for yesterday:

Ped's
300mg Test E
200mg Mast E
2iu Gh
400mg injectable l-carnitine

Food

Meal 1
40g oats
50g blueberries
40g almond butter
15g manuka honey
200ml almond milk

2x scoop whey

Meal 2
50g jasmine rice(dry)
1 can of tuna

Meal 3
250g chicken Breast
50g jasmine rice(dry)
100g broccoli

Snack
Yopro protein yoghurt 200g

Dinner
250g eye fillet steak
200g carb lite potato
100g broccoli

Steps
19,300

You're almost at 20k steps you do a lot of cardio with this! perfect @Allupfromhere
I'd like to see cycle closing before after pics, this will be a great log close.

 

[Allupfromhere]

You're almost at 20k steps you do a lot of cardio with this! perfect @Allupfromhere
I'd like to see cycle closing before after pics, this will be a great log close.

Yeah of course brother, wouldn't be a log without them