Approved Log My Recomp Cycle and Goals Log

[GDDY]

Tuesday Log

3am: Wake up

3:30-4am: 30 mins of incline treadmill. Drank water and ACV.

5am: Got to work

9am: Had first meal. 60g of oats and ratio cup

10:am: Barbell protein bar

11:30am: Cup of Basmati rice

12:30pm: 4 meatballs and 1 carb balance tortilla

1:30pm: Protein bar

1:45pm (Last meal): Protein shake
* I had a higher protein day and was low on carbs/fat yesterday, so we hit our Carbs and had a higher fat day today. Tomorrow things will be evened back out.

3:30pm - 5pm: Hit golf balls


5:45pm: Gym - Back and Shoulders

- Started with 30 mins on incline treadmill, then went into a quick round of Core/pump cardio with 45 secs between each round.
3x15: Crunches
3x30sec: Battle ropes
3x10: Weighted back extension
3x10: Ab Rollers
3x20: Jumping Jacks


Then went into main workout
*3x12-15: Smith rows
*3x10-12: Seated calve raises
*2x12/1x4-6/1x10-12: Lat Pull Down (Shoulder width with Mag Grip)
*4x15: Reverse cable fly’s
*5x15: EZ-bar straight arm pull down
*4x10:Smith Shoulder shrugs (behind back)
*3x30: Standing body weight calve raises
*3x10: Bent over Smith row (wide grip)
*3x10: Seated cable rows
*4x10-12: Cable lat raise W/Fat Grips

8:30pm: Get home and prep for tomorrow

9:30pm: Sleep

 

[Mobster]

On Golf. You GOTTA have a relaxing hobby outside the gym vibe.

 

[Austin316]

A late Happy birthday to you. Hope you enjoyed Valentine's.

 

[sambee38]

Thanks for taking the time to post up the food.

That steak looks fantastic.

 

[GDDY]

Thanks for taking the time to post up the food.

That steak looks fantastic.

No problem, I appreciate all of the support.

It’s hard to find somewhere that trusts you when you say rare and actually cook it rare, but this was spot on. Very good!

 

[BookerTNY]

I like how you're eating the steak kind of rare. Definitely the way to eat it.

 

[Arabian]

No steak sauce with that piece of meat?

Or do you just eat it plain?

 

[Zyglamail]

Thanks for updating us, man. The meals. Look on point. You won't be chicken and vegetables.

 

[GDDY]

No steak sauce with that piece of meat?

Or do you just eat it plain?

Nothing with this one. It was good enough that it didn’t need anything.

 

[Shrine]

Don't see too many guys eating avocados lately.

Good to see you, including it, it's a great source of fats.

 

[caligirl85]

Keep up the good work, man. I like the progression pictures. Keep it going.

 

[zedhed]

One step at a time man. Keep it up.

I'm glad you didn't blow out your diet on your birthday like most people will.

 

[GDDY]

Wednesday Log

3am: Wake up. Water and ACV

3:30-4:15am: Fasted cardio. 45 mins incline treadmill

9:30am: 2 eggs and 1/2 Cup egg whites, 1/2 cup 2% cottage cheese. Avacado serving, two carb balance tortillas, 30g low fat cream cheese

12pm: Taco bowl (97% lean beef) with low sodium seasoning and veggies

2pm: Two scoop protein shake

* The taco bowls were premade from the fiance’s dinner last night, so I couldn’t get exact weight/macros on them. Working with my best guestimate of overall weight and what I could divide out, I definitely hit my protein and fats, and may have been about 200-300 Cals short on my carbs, but could’ve also gone over that with my protein. Was a clean day all in all on food.

3:15pm: Gym - Leg day
* Decided to go for volume today. If we couldn’t get 15 reps, we dropped weight until we could. Legs were feeling thick. Looking back, probably not the best to do before hitting golf balls, lol. Very good workout though, so no complaints.

3x15: Squats
3x15: Standing calf raises
3x10: Crunches
3x15: Good girl/Bad girl
4x15: Seated leg curls
4x15: Leg extension
3x10: Glute thrust

5-6:30pm: Hit golf balls

7:30pm: Get home and prep for tomorrow

11pm: Sleep

 

[LevButlerov]

Wednesday Log

3am: Wake up. Water and ACV

3:30-4:15am: Fasted cardio. 45 mins incline treadmill

9:30am: 2 eggs and 1/2 Cup egg whites, 1/2 cup 2% cottage cheese. Avacado serving, two carb balance tortillas, 30g low fat cream cheese

12pm: Taco bowl (97% lean beef) with low sodium seasoning and veggies

2pm: Two scoop protein shake

* The taco bowls were premade from the fiance’s dinner last night, so I couldn’t get exact weight/macros on them. Working with my best guestimate of overall weight and what I could divide out, I definitely hit my protein and fats, and may have been about 200-300 Cals short on my carbs, but could’ve also gone over that with my protein. Was a clean day all in all on food.

3:15pm: Gym - Leg day
* Decided to go for volume today. If we couldn’t get 15 reps, we dropped weight until we could. Legs were feeling thick. Looking back, probably not the best to do before hitting golf balls, lol. Very good workout though, so no complaints.

3x15: Squats
3x15: Standing calf raises
3x10: Crunches
3x15: Good girl/Bad girl
4x15: Seated leg curls
4x15: Leg extension
3x10: Glute thrust

5-6:30pm: Hit golf balls

7:30pm: Get home and prep for tomorrow

11pm: Sleep

@GDDY golf balls the 5-630 can you do a few sets of push ups as you go? like 20min gold 20 push ups 20mins golf 20 push ups and so on.
Cardio I like it, smooth! keep us updated. EVO family support for you.

 

[Noah Wixx]

I actually pc game for my honny outside of the gym, got to have something to telax the mind.

 

[GDDY]

Went to post today’s Log and realized I never posted last Thursday, so I’ll at least throw the workout up.

Thursday Log

1:30pm:Gym -Upper Body.
* I hit anything that felt healthy. Tomorrow will most likely be a rest day, or a little cardio at most.

3x12: Rope Tricep extension
2x10/1x4-6/1x20 drop weight: Dumbell Curls
3x10: Cable lat raises w/fat grips
3x10: Cable flys (low to high)
3x12-15: Reverse cable flys
3x15: EZ-bar Reverse Tri extension
3x10: Side plate dips
3x15: Hammer curls
3x15: Peck deck flys
3x10: Seated/Bent dumbell flys
3x15: Smith shoulder shrugs
3x15-12: EZ-bar Reverse curls

 

[GDDY]

Monday Log
I was working on putting a new sound system in my truck all weekend and when I was putting the driver door panel back on last night, it wouldn’t close. I took the day off work today and got that fixed. It’s good now, but I threw a kink in my back yesterday, and my food wasn’t anything special. I ate chicken and rice around noon today as my first meal, and will have a double protein shake with chai seeds and probably some avocado after the gym around 6ish. Since I was working on the truck all weekend I didn’t have anything special to log, but I did get in the gym Saturday and worked anything that felt healthy. Had a really good workout that day actually. Hitting chest today. Bachelor trip is Thursday, so we definitely want to be feeling good for that. I threw some pics of my door panel before and after if there are any audio people in here. I think it turned out pretty good for my first project like this.

Gym: -Chest Day

3x12: Vert Peck Deck
3x10: Plate side dips
4x25: Standing Calve raises
4x15: Hanging leg raises
3x10-12: Vert chest press
3xFailure: Push ups
3xFailure (in the 8-12 range): Dumb bell incline
1x6 heavy/2xWith Bands to failure: Smith incline
4x10-12: Seated calve raises
3x12-15: Cable flys (High to Low)
3x15: Cable Bicep curls (lightweight. Really just wanted a lil pump before leaving)

Looking forward to getting back in a routine tomorrow and getting some AM cardio in. Will also take and post progress pics in the AM.

 

[GDDY]

Start of Week 8 Progress Pics:
Scale says 181lbs and 21% bf

 

[Npcclassicphysique champ]

Monday Log
I was working on putting a new sound system in my truck all weekend and when I was putting the driver door panel back on last night, it wouldn’t close. I took the day off work today and got that fixed. It’s good now, but I threw a kink in my back yesterday, and my food wasn’t anything special. I ate chicken and rice around noon today as my first meal, and will have a double protein shake with chai seeds and probably some avocado after the gym around 6ish. Since I was working on the truck all weekend I didn’t have anything special to log, but I did get in the gym Saturday and worked anything that felt healthy. Had a really good workout that day actually. Hitting chest today. Bachelor trip is Thursday, so we definitely want to be feeling good for that. I threw some pics of my door panel before and after if there are any audio people in here. I think it turned out pretty good for my first project like this.

Gym: -Chest Day

3x12: Vert Peck Deck
3x10: Plate side dips
4x25: Standing Calve raises
4x15: Hanging leg raises
3x10-12: Vert chest press
3xFailure: Push ups
3xFailure (in the 8-12 range): Dumb bell incline
1x6 heavy/2xWith Bands to failure: Smith incline
4x10-12: Seated calve raises
3x12-15: Cable flys (High to Low)
3x15: Cable Bicep curls (lightweight. Really just wanted a lil pump before leaving)

Looking forward to getting back in a routine tomorrow and getting some AM cardio in. Will also take and post progress pics in the AM.

@GDDY you get that all fixed up on the sound system bro?

on the food you gotta keep protein high, any meal pics?

training is strong but hard to say you doing how much weight?

 

[Npcclassicphysique champ]

Start of Week 8 Progress Pics:
Scale says 181lbs and 21% bf

@GDDY you look amazing bro real deal thick and pumped
you're not 21% bodyfat way lower
leaner abs, bigger arms and wider shoulders already NICE!