Approved Log My Recomp Cycle and Goals Log

[GDDY]

Wednesday Log

2am: Wake up.

2:25am: Fasted cardio. 30 mins incline treadmill

8am: First Meal - RX Protein bar and protein shake with egg whites, ratio yogurt cup, 57g Avocado, and water with ACV.

9:45am: Protein shake with chai seeds and greens, 1 Orange, Barbells protein bar

11:30am: Beef fajita meat, veggies, Spanish rice, drizzle of Siracha, and 57g avocado (pic below)

12:45pm: Protein shake and ratio yogurt cup

Macros were pretty spot on today.

* 6pm: Gym - Legs
Started with 30 mins on incline treadmill

I wanted to change it up a little today and go heavy on squats, so we went for 4 sets of 4-6.

4x4-6: Squats (185 for 6/225 for 6/255 for 5/275 for 3. I had at least one more in the tank, but lost my balance coming up on the third rep and decided to rack it without a spot)

3x12: Good girl/Bad girl (100 - 80/120 - 70/130 - 70)

1x12-10-8-6-4: Leg extension (90lbs/110/130/155/170)

3x10: Glute thrust (75lbs/75/75)

3x15: Seated Leg curls (105lbs/120/135, and that wasn’t an easy 135, but we got all 15 reps)

We didn’t get any post cardio in today. I’m pretty exhausted from waking up before 2:30am this week, and I’ve gotta do it again tomorrow. So I’m going to put rest before the cardio tonight. I need to be moving by 2am, so I’m trying to be asleep by 9 tonight.

 

[Npcclassicphysique champ]

Wednesday Log

2am: Wake up.

2:25am: Fasted cardio. 30 mins incline treadmill

8am: First Meal - RX Protein bar and protein shake with egg whites, ratio yogurt cup, 57g Avocado, and water with ACV.

9:45am: Protein shake with chai seeds and greens, 1 Orange, Barbells protein bar

11:30am: Beef fajita meat, veggies, Spanish rice, drizzle of Siracha, and 57g avocado (pic below)

12:45pm: Protein shake and ratio yogurt cup

Macros were pretty spot on today.

* 6pm: Gym - Legs
Started with 30 mins on incline treadmill

I wanted to change it up a little today and go heavy on squats, so we went for 4 sets of 4-6.

4x4-6: Squats (185 for 6/225 for 6/255 for 5/275 for 3. I had at least one more in the tank, but lost my balance coming up on the third rep and decided to rack it without a spot)

3x12: Good girl/Bad girl (100 - 80/120 - 70/130 - 70)

1x12-10-8-6-4: Leg extension (90lbs/110/130/155/170)

3x10: Glute thrust (75lbs/75/75)

3x15: Seated Leg curls (105lbs/120/135, and that wasn’t an easy 135, but we got all 15 reps)

We didn’t get any post cardio in today. I’m pretty exhausted from waking up before 2:30am this week, and I’ve gotta do it again tomorrow. So I’m going to put rest before the cardio tonight. I need to be moving by 2am, so I’m trying to be asleep by 9 tonight.

macros do look good bro if you tired during day take some naps but on the weekend can you add more cardio? @GDDY

 

[GDDY]

macros do look good bro if you tired during day take some naps but on the weekend can you add more cardio? @GDDY

I’d love to take a nap, but my weekdays are full. My normal day is getting up at 3:30am, be at work by 5, get off around 3:30pm, hit golf balls from 4-5:30, and workout from 6-7:30/8. Then I’m home and in bed and try to be asleep by 9:30.

I can up the weekend cardio most weekends. I’ll start that asap. Sometimes class and schoolwork fills up my weekends, but I can at least get some treadmill/bike time in

 

[GDDY]

Thursday Log

1:30am: Wake up

2:30am: Get to work

8am: First meal - 25g oats W/protein scoop and 15g pbfit mixed together. Oikos Pro yogurt cup. Fajita meat with Spanish rice and veggies, and 15 almonds.

9am: RX Protein bar

10:30-11am: Oikos triple zero yogurt cup and double protein shake W/Chai seeds and fiber

12:30pm: 97% lean ground beef, onions, barbell protein bar, 100g avocado

I got through about 3/4 of the beef and that was all I could get in before 1pm. So we were a couple hundred cals short, but all in all still going the right direction. Ratios were pretty solid.

* 2:30pm: Gym - Arms & Some Shoulders

I’m pretty beat from the longer days this week, so the plan is to work through a good pump, take tomorrow off of weights and get some cardio in, and then get back Saturday for a full body workout.

Started with 30 mins on incline treadmill

3x15: Cable Tricep kickbacks (20lbs/20/20 drop to 15 for last 5)
3x15: Cable hammer curls (20/25/25 drop to 20 for last 5)
3x12: Reverse cable flys (15lbs/15/15)
3x15: V-bar Tri extension (55lbs/55/55)
3x12: Seated dumbell Curls (25lbs/25/30 for 11 and 25 for 1)
3x10: Straight bar cable curls (40lbs/47/47)
3x15: Overhead Rope Tri-extension (40lbs/47/55)
3x12: Lateral cable raises (10lbs/5/5)
3x10: Cable crunches (77/70/70)
3x10: Side dips (45lbs/45/45)
3x6-5-4: Hammer curls (40lbs/45/45)
3x8-6-10: Single arm cable Tri extension (25lbs/25/20)


This was a lighter workout. The week was catching up to me. Going to get in bed early and sleep in a little more tomorrow and get some rest and plan for a good workout on Saturday. Will probably have a light core/cardio day tomorrow.

 

[ballin2504]

Monday Log

Gym - Chest

Started with 20mins on incline treadmill.

1x15/2x12/1x15: Vert Peck Deck (140lbs/160/180/160)

3x12: Side dips (45lbs)

3x12: Smith Incline (125lbs/145/155 - could only get the last rep halfway up)

2x12/1x6/1x15: Vert chest press (125lbs/145/195/135)

3x10/1x12: Seated calve raises (90lbs/100/110/95)

3x10: Cable flys - High to Low (45lbs each side/45/45)

3x10: Cable flys - Flat (45lbs each side/45/45 for 6, then 30 for 6 more)

Finished with 20 mins on incline treadmill.

Still have to get home and finish getting my protein in, but we’ll have at least 260g of protein in for the day.

@GDDY nice work man. Good to see you getting that cardio in.

 

[RoySimpson]

Monday Log

Gym - Chest

Started with 20mins on incline treadmill.

1x15/2x12/1x15: Vert Peck Deck (140lbs/160/180/160)

3x12: Side dips (45lbs)

3x12: Smith Incline (125lbs/145/155 - could only get the last rep halfway up)

2x12/1x6/1x15: Vert chest press (125lbs/145/195/135)

3x10/1x12: Seated calve raises (90lbs/100/110/95)

3x10: Cable flys - High to Low (45lbs each side/45/45)

3x10: Cable flys - Flat (45lbs each side/45/45 for 6, then 30 for 6 more)

Finished with 20 mins on incline treadmill.

Still have to get home and finish getting my protein in, but we’ll have at least 260g of protein in for the day.

@GDDY Awesome job getting that protein down bro!

 

[LevButlerov]

I’d love to take a nap, but my weekdays are full. My normal day is getting up at 3:30am, be at work by 5, get off around 3:30pm, hit golf balls from 4-5:30, and workout from 6-7:30/8. Then I’m home and in bed and try to be asleep by 9:30.

I can up the weekend cardio most weekends. I’ll start that asap. Sometimes class and schoolwork fills up my weekends, but I can at least get some treadmill/bike time in

I think the EVO family is suggesting naps like 10 minutes. If you hit golf balls 4-5:30, make the nap time 4-4:15, just close your eye and rest, set alarm, and golf after. You will see a huge improvement in life with even 1 x 15min nap per day. @GDDY

 

[LevButlerov]

Thursday Log

1:30am: Wake up

2:30am: Get to work

8am: First meal - 25g oats W/protein scoop and 15g pbfit mixed together. Oikos Pro yogurt cup. Fajita meat with Spanish rice and veggies, and 15 almonds.

9am: RX Protein bar

10:30-11am: Oikos triple zero yogurt cup and double protein shake W/Chai seeds and fiber

12:30pm: 97% lean ground beef, onions, barbell protein bar, 100g avocado

I got through about 3/4 of the beef and that was all I could get in before 1pm. So we were a couple hundred cals short, but all in all still going the right direction. Ratios were pretty solid.

* 2:30pm: Gym - Arms & Some Shoulders

I’m pretty beat from the longer days this week, so the plan is to work through a good pump, take tomorrow off of weights and get some cardio in, and then get back Saturday for a full body workout.

Started with 30 mins on incline treadmill

3x15: Cable Tricep kickbacks (20lbs/20/20 drop to 15 for last 5)
3x15: Cable hammer curls (20/25/25 drop to 20 for last 5)
3x12: Reverse cable flys (15lbs/15/15)
3x15: V-bar Tri extension (55lbs/55/55)
3x12: Seated dumbell Curls (25lbs/25/30 for 11 and 25 for 1)
3x10: Straight bar cable curls (40lbs/47/47)
3x15: Overhead Rope Tri-extension (40lbs/47/55)
3x12: Lateral cable raises (10lbs/5/5)
3x10: Cable crunches (77/70/70)
3x10: Side dips (45lbs/45/45)
3x6-5-4: Hammer curls (40lbs/45/45)
3x8-6-10: Single arm cable Tri extension (25lbs/25/20)


This was a lighter workout. The week was catching up to me. Going to get in bed early and sleep in a little more tomorrow and get some rest and plan for a good workout on Saturday. Will probably have a light core/cardio day tomorrow.

@GDDY get sleep early and when is your next refeed day? I think your body is ready for a bigger refeed, like 1-2 cheat meals.

 

[stevesmi]

nice jobs on these updates buddy some nice looking meals

 

[Mobster]

What hellish job has you at it at 2.30am?

 

[e2]

Nice job, man. I like this fasted cardio that you're doing. You are a true warrior getting up that early to do it.

 

[2Thick]

Wow, 2 AM waking up. You are a champion.

It just proves how dedicated you are.

 

[Vadim Fedorov]

Very nice updates on the diet in the training.
You are a true working man, going to work that early in the morning.

 

[Wootoom]

You're doing what you have to do man, great workouts and great meals.

 

[ceo]

Bros. That's some good looking meal planning. I like what you're doing.

 

[ROIDDERS]

Yeah, golf is a tough game for sure.

Last time I went, I hit a bunch of balls in the water.

 

[chesty]

How much do balls cost these days? Back in the day, I used to get used balls out of the ponds lol

 

[Ulter]

Have you ever hit someone with a golf ball?

Also, is it true that golfers end up with a lot of hip problems as they get older?

 

[GDDY]

@GDDY get sleep early and when is your next refeed day? I think your body is ready for a bigger refeed, like 1-2 cheat meals.

I actually took yesterday as a full rest day, well, rest from the gym, I was busy all day. I upped my carbs by about 20% for the day and spaced my meals out over a 10 hour window. I felt like that actually kind of kick started my metabolism and went to bed hungry and woke up hungrier than normal, which I liked. I’m not sure if it’s the carb reduction, placebo, or something else, but my arms have definitely lost a little size. Im on the treadmill now, and going to hit full body today. I think today I’m going to aim for an 8 hour window, and up the carbs by 25% and keep the rest the same. Think that’s a good re-feed day, or adjust? The weekends are actually harder for me to hit a smaller window not because of being full, but because I’m always all over the place, and because the lady likes to cook, and not eating her food typically doesn’t go well, lol. Especially when she’s cooking healthy for me. Tonight she’s making fish (either salmon or tilapia) so we’re looking forward to that. We’ll also be out walking this afternoon a lot, I’ll track my steps and see what we get in. It’s not any hiit, but it’s movement.

I think the EVO family is suggesting naps like 10 minutes. If you hit golf balls 4-5:30, make the nap time 4-4:15, just close your eye and rest, set alarm, and golf after. You will see a huge improvement in life with even 1 x 15min nap per day. @GDDY

I see, I like this. We can try to squeeze a few of these in.

What hellish job has you at it at 2.30am?

I do engineering for a government contract company. Thankfully my hours are very flexible. I only got in so early those days because I was off on Monday and just had a lot of work to catch up on. I also don’t like being in super late and want to be able to get outside and see some daylight and get in the gym when I get off. I could’ve gone in at 8am if I wanted, but I wouldn’t have gotten off until 8 or 9pm. I’d much rather be up early and get things done when most of the rest of the world is asleep than get off later and be in the mix of everybody.

Yeah, golf is a tough game for sure.

Last time I went, I hit a bunch of balls in the water.

lol, it happens. I always keep a few trash balls in the bag for those big water holes… just in case. Haha

How much do balls cost these days? Back in the day, I used to get used balls out of the ponds lol

Nothing wrong with that, I’m always looking for a good freebie ball on the edge of the water. Depends on the ball. Pro V1’s, which are the most popular, run about $55 a dozen. So $4.50ish a ball. 90% of people that play those could also play a a cheaper $2 ball and never know the difference though.

Have you ever hit someone with a golf ball?

Also, is it true that golfers end up with a lot of hip problems as they get older?

Thankfully I haven’t, but my buddy has when we were playing together once. Just wrong place at wrong time. He kind of blocked his drive out right and hit a guy in the back about 200 yards out. Thankfully the guy was understanding, still felt bad about it, but just crazy circumstances.

Hip and back problems after years of playing are pretty common, but that’s typically the factor of two things. One being a bad swing. If your back is hurting after playing, you’re typically not swinging the club right. Typically, not always. But second is that often golfers have terrible lifestyles outside of golf. No other exercise or diet, no stretching, a lot of drinking and just sitting. So if you combine that with years of a bad swing/rotation, it’s kind of like letting your car sit in the sun and weather for 5 years with no maintenance or ever running it, and then taking it to the track to race. Typically not gonna work out good. Maybe not the best example, but you get it.

 

[Tiger Salman Khan]

Thursday Log

1:30am: Wake up

2:30am: Get to work

8am: First meal - 25g oats W/protein scoop and 15g pbfit mixed together. Oikos Pro yogurt cup. Fajita meat with Spanish rice and veggies, and 15 almonds.

9am: RX Protein bar

10:30-11am: Oikos triple zero yogurt cup and double protein shake W/Chai seeds and fiber

12:30pm: 97% lean ground beef, onions, barbell protein bar, 100g avocado

I got through about 3/4 of the beef and that was all I could get in before 1pm. So we were a couple hundred cals short, but all in all still going the right direction. Ratios were pretty solid.

* 2:30pm: Gym - Arms & Some Shoulders

I’m pretty beat from the longer days this week, so the plan is to work through a good pump, take tomorrow off of weights and get some cardio in, and then get back Saturday for a full body workout.

Started with 30 mins on incline treadmill

3x15: Cable Tricep kickbacks (20lbs/20/20 drop to 15 for last 5)
3x15: Cable hammer curls (20/25/25 drop to 20 for last 5)
3x12: Reverse cable flys (15lbs/15/15)
3x15: V-bar Tri extension (55lbs/55/55)
3x12: Seated dumbell Curls (25lbs/25/30 for 11 and 25 for 1)
3x10: Straight bar cable curls (40lbs/47/47)
3x15: Overhead Rope Tri-extension (40lbs/47/55)
3x12: Lateral cable raises (10lbs/5/5)
3x10: Cable crunches (77/70/70)
3x10: Side dips (45lbs/45/45)
3x6-5-4: Hammer curls (40lbs/45/45)
3x8-6-10: Single arm cable Tri extension (25lbs/25/20)


This was a lighter workout. The week was catching up to me. Going to get in bed early and sleep in a little more tomorrow and get some rest and plan for a good workout on Saturday. Will probably have a light core/cardio day tomorrow.

@GDDY Great update bro.........