Approved Log My Recomp Cycle and Goals Log

[GDDY]

@GDDY side dips? and was this machine?
and can we up the treadmill to 25/25? and add core work in end

Just a kettlebell side lateral dip, except I dont’t use kettlebells, and just call it side dips to shorten it up.

Yep, we can do that. On days where I don’t have as much time I up the incline and speed. I’m on the treadmill now. Will be hitting back today and starting with some core, battle ropes, jumping jacks after this to get the blood pumping good.

 

[stevesmi]

Nice hustle on this workout to start the week

 

[GDDY]

Tuesday Log

2:30am: Wake up

8:30am: First meal - RX bar, ratio protein yogurt cup, egg whites

9:30am: Double scoop protein powder with greens and ground chai seed, Orange, 15 almonds

11:30am: Barbells protein bar, Ratio yogurt cup

12:30: Double scoop protein shake and fiber powder

1:30: Protein shake, 100g Protein+ Noodles. I know the noodles aren’t the cleanest, but it’s what was cooked and fit the macros. Very very little pasta sauce on the noodles, maybe 2 Tbsp at most

4pm: Hit golf balls

6pm: Gym - Back Day

Started with 25mins on incline treadmill

Warm Up:
3x15: Crunches
3x10: Back extension w/45lb dumbell
3x20: Jumping Jacks
3:30secs: Battle Ropes

5x15: EZ Bar straight arm pull down (32.5lbs/40/47.5/55 but drop to 47.5 for last 4 reps/47.5 but dropped to 40 for last 4 reps)

4x12: Lat Pull Down (Wide Grip) (120lbs/120/130/120)

5x10: Cable crunches (70lbs/77.5/77.5/70/70)

3x15: Reverse cable flys (15lbs/15/15)

3x10: Seated Cable Rows (120lbs/120/120)

Finishing up with 25 mins of incline treadmill now. This one got me beat. I’ll sleep good tonight no doubt.

Macros weren’t perfect. I forgot to add my ground Chai seed to my log last night, which put me over on carbs, and also grabbed the wrong Tupperware of egg whites, which put me short on my protein and fats. I still got 242g of protein in, so that’s definitely up. Total cals were just over 2100. That’s about the max I can do in a 5 hour window. I stayed bloated and had indigestion until about half way through my workout tonight and could work it all out. And that’s no fun

 

[LevButlerov]

Just a kettlebell side lateral dip, except I dont’t use kettlebells, and just call it side dips to shorten it up.

Yep, we can do that. On days where I don’t have as much time I up the incline and speed. I’m on the treadmill now. Will be hitting back today and starting with some core, battle ropes, jumping jacks after this to get the blood pumping good.

Kettlebells I see thats different @GDDY
Core will be key for you to grow as weell.

 

[LevButlerov]

Tuesday Log

2:30am: Wake up

8:30am: First meal - RX bar, ratio protein yogurt cup, egg whites

9:30am: Double scoop protein powder with greens and ground chai seed, Orange, 15 almonds

11:30am: Barbells protein bar, Ratio yogurt cup

12:30: Double scoop protein shake and fiber powder

1:30: Protein shake, 100g Protein+ Noodles. I know the noodles aren’t the cleanest, but it’s what was cooked and fit the macros. Very very little pasta sauce on the noodles, maybe 2 Tbsp at most

4pm: Hit golf balls

6pm: Gym - Back Day

Started with 25mins on incline treadmill

Warm Up:
3x15: Crunches
3x10: Back extension w/45lb dumbell
3x20: Jumping Jacks
3:30secs: Battle Ropes

5x15: EZ Bar straight arm pull down (32.5lbs/40/47.5/55 but drop to 47.5 for last 4 reps/47.5 but dropped to 40 for last 4 reps)

4x12: Lat Pull Down (Wide Grip) (120lbs/120/130/120)

5x10: Cable crunches (70lbs/77.5/77.5/70/70)

3x15: Reverse cable flys (15lbs/15/15)

3x10: Seated Cable Rows (120lbs/120/120)

Finishing up with 25 mins of incline treadmill now. This one got me beat. I’ll sleep good tonight no doubt.

Macros weren’t perfect. I forgot to add my ground Chai seed to my log last night, which put me over on carbs, and also grabbed the wrong Tupperware of egg whites, which put me short on my protein and fats. I still got 242g of protein in, so that’s definitely up. Total cals were just over 2100. That’s about the max I can do in a 5 hour window. I stayed bloated and had indigestion until about half way through my workout tonight and could work it all out. And that’s no fun

How long do you golf 1 hour? @GDDY

Your macros arent perfect but not bad, you need to make a habit of eating nuts to boost omega3.

 

[GDDY]

How long do you golf 1 hour? @GDDY

Your macros arent perfect but not bad, you need to make a habit of eating nuts to boost omega3.

Yep, just over an hour. It’s about 30 mins from golf to my gym depending on traffic.

 

[Mobster]

On pec decs. Zero need for any other kind. I have clients just adjust how they use it

 

[Zyglamail]

wow pre and post workout cardio.

and golfing too. very active i like it!

 

[Shrine]

an hour of golf is fun and burns a lot of calories then people think!

 

[caligirl85]

nice job on the core training. that is some good commitment!

 

[zedhed]

You gotta get a little video and post it of you hitting the golf balls that would be pretty cool to see.

How far can you hit it about 300 yd?

 

[GDDY]

You gotta get a little video and post it of you hitting the golf balls that would be pretty cool to see.

How far can you hit it about 300 yd?

Na, I’ve never been a very long hitter. In the summer when the ball heats up and I’m swinging good I can get it to roll out to about 275-280, but that’s peaked for me. I’ve slowed my swing down a good bit too just for more accuracy. My normal “fairway finder” swing is about 220-230yds.

 

[ceo]

bros golf a good game. who your favorite golfers? mine tiger woods but he dealing with a lot of injuries as he gets older

 

[Austin316]

i don't like golf very much.

its too expensive of a hobby. and i'm broke lol

 

[sambee38]

nice way to start the day with the fasted cardio!
and nice overall day.

 

[GDDY]

bros golf a good game. who your favorite golfers? mine tiger woods but he dealing with a lot of injuries as he gets older

Tiger wasn’t human in his peak. That man was incredible, his injuries are killing him though. I’m going to the PGA Championship in May, but after his last surprise ruptured Achilles tendon a couple weeks ago, I doubt he’ll be playing.

Scotty is probably my favorite right “superstar” right now. I like Cam Smith a lot too, you just don’t get to see him as much since he went to LIV. Jake Knapp and Min Woo Lee are a couple other up and coming guys that I like to follow.

 

[GDDY]

i don't like golf very much.

its too expensive of a hobby. and i'm broke lol

There’s definitely some cheaper ways to get into it, used clubs and what not. But it is very easy to make it expensive.

 

[BookerTNY]

Thanks for taking the time to take pics of your meal prep.

Looks really good.

 

[Arabian]

Another excellent session to start the week.

monday training is on point. very nice job!

 

[LevButlerov]

Yep, just over an hour. It’s about 30 mins from golf to my gym depending on traffic.

that is cardio we like to see added too bad you cant do push ups in between lol @GDDY