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Meal prep definitely helps to stay consistent.
Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
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- Tags
- odin labs
Third meal of the day tuna salad with some fetta 
That looks really good.
Cal and macros for the day.
Those early morning workouts hit different
%
Push 1 with @ODINLABS
Pinned this morning:
.5ml Test E - 125mg
1ml Mast E - 200mg
10 mins incline treadmill warm up
Some band work to get shoulders into gear
Flat db press
Weight is per side
Warm ups
Set 1: 5x20kg
Set 2: 5x25kg
Set 3: 5x30kg
Working sets
Set 1: 10x37.5kg>+1rep
Set 2: 10x37.5>+2 reps
Set3: 8x37.5# failure
Pushing for more reps each week, once I get to 12 reps comfortably I’ll attack the 40’s
Incline bb bench press
Acclimation set
5x60kg
Working sets
Set 1: 6x80kg>+10kg
Dropped the weight after this set. Got way too greedy.
Set 2: 8x70kg
Set 3: 7x70kg#>+1rep
Should have just opted for more reps than more weight.
Peck deck fly
Set 1: 12x40kg
Set 2: 12x47kg>+1 plate
Set 3: 11x47kg>+rep
Managed an extra rep on my last set even with the extra plate
Db side lateral raises
Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10kg/20x5kg
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7kg
Set 2: 10x7kg
Set 3: 10x7kg right - 8x7kg left
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg>+1 plate
Set 2: 9x73kg##>+1rep
Set 3(dropset): 8x73kg#/10x36kg##
Took the last set to failure again then halved the weight and went to failure again.
30mins max incline treadmill fasted to finish things off. Didn’t go for the elliptical or the stairmaster today as I thrashed my legs yesterday on what normally would have been a rest day. Still needed to get the fasted cardio in and felt this was the best option.
Pinned this morning:
.5ml Test E - 125mg
1ml Mast E - 200mg
10 mins incline treadmill warm up
Some band work to get shoulders into gear
Flat db press
Weight is per side
Warm ups
Set 1: 5x20kg
Set 2: 5x25kg
Set 3: 5x30kg
Working sets
Set 1: 10x37.5kg>+1rep
Set 2: 10x37.5>+2 reps
Set3: 8x37.5# failure
Pushing for more reps each week, once I get to 12 reps comfortably I’ll attack the 40’s
Incline bb bench press
Acclimation set
5x60kg
Working sets
Set 1: 6x80kg>+10kg
Dropped the weight after this set. Got way too greedy.
Set 2: 8x70kg
Set 3: 7x70kg#>+1rep
Should have just opted for more reps than more weight.
Peck deck fly
Set 1: 12x40kg
Set 2: 12x47kg>+1 plate
Set 3: 11x47kg>+rep
Managed an extra rep on my last set even with the extra plate
Db side lateral raises
Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10kg/20x5kg
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7kg
Set 2: 10x7kg
Set 3: 10x7kg right - 8x7kg left
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg>+1 plate
Set 2: 9x73kg##>+1rep
Set 3(dropset): 8x73kg#/10x36kg##
Took the last set to failure again then halved the weight and went to failure again.
30mins max incline treadmill fasted to finish things off. Didn’t go for the elliptical or the stairmaster today as I thrashed my legs yesterday on what normally would have been a rest day. Still needed to get the fasted cardio in and felt this was the best option.
Cardio and post workout meal, had a wpi shake here too.
@Allupfromhere your food looks amazing
especially with avocado.Now that you upped the fat, time to cut the carbs a bit.
Power training today.
Thanks @LevButlerov!! Keep carbs under 100 each day you thinking?@Allupfromhere your food looks amazing
Now that you upped the fat, time to cut the carbs a bit.
Power training today.
If you want to cut up, under 50 grams per day to push closer to a ketogenic state.
Done deal, I’ll get this happening today.If you want to cut up, under 50 grams per day to push closer to a ketogenic state.
Thanks @stevesmi!
Bro question you, does this include the carbs from vegetables also? Because they make up the bulk of my carbs.If you want to cut up, under 50 grams per day to push closer to a ketogenic state.
Lunch and the third meal of the day, walnuts and protein shake between these meals.
Close and I mean close to too much volume. But overall a great workout
Thanks bro, i wouldn’t normally opt for stairmaster after a leg session but from following your log I was like fuck it I’ll try haha
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