Approved Log My Recomp Cycle and Goals Log

[25homes]

Doing great bro. Keep at it

 

[Npcclassicphysique champ]

Gotcha. So go straight into next blast cycle after mini pct, or cruise on trt for a month or so and then blast next cycle?

yes you can do that for sure bro basically bridge pct to self TRT @GDDY

 

[Npcclassicphysique champ]

Tuesday Log

3:30am: Wake up

4:45am: Get to work

9am: first meal - 50g oats, half scoop protein powder, 15g PBFit, RX Bar

10:30am: 1.5 scoop protein powder with chai seeds and powdered greens, barbells protein bar

12pm: 2 cups of ratio yogurt

2pm: Loaded pepper (25g of 97% lean beef and 1/4 cup of rice with a sprinkle of cheese) and air fried potatoes

I downed my daily cals to 2,050, and adjust my macros to be 45% protein (225g), 35% carbs (175g), and 20% fat (44g). I liked this today. I felt much better through the day.

4:15pm: Hit golf balls for an hour and a half

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

4x15/15/6/12: Vert peck deck (160lbs/180/200/180 for 8 then 170 for 4)

4x10: Side dips (45lbs/50/50/45)

5x15/12/5/10/15: Incline bench (135/155/175/140/130)

4x15/12/10/10: Vertical chest press (120lbs/145/145/140)

4x10: Cable Crunches (70lbs/77/77/77)

3x15: Hi to Low Cable flys (15lbs per side/20/20)

Finishing cardio: 3 sets of the below in a circuit with 30 seconds between each set…
10 crunches
10 ab-rollers
10 push ups
30 secs battle ropes
20 jumping jacks

Only had 15 mins for cardio at the end, so decided to bang that out and get some core in. Solid workout. Strength felt great.

8pm: Head home and prep food for tomorrow

I’ll be taking progress pics and posting once I get home. Also got a pic of lunch today.

Forgot to add todays macros

Week 12 Progress Pic Update.

I’m still carrying more bf than I’d like, so I’m going to stick to 2k Cals for now, and my macros as listed above, and see where that gets me.

The scale had me at 183lbs post workout tonight.

checking your progress pics bro you looking leaner actually MUCH leaner and stronger i see your arms getting bigger too @GDDY

 

[GDDY]

Doing great bro. Keep at it

checking your progress pics bro you looking leaner actually MUCH leaner and stronger i see your arms getting bigger too @GDDY

Thanks guys, means a lot for real. The muscle is definitely harder. I’m on what was to be my final week of my cycle, but I’ve got maybe 4-5 pins worth of test left, so I’m just going to run it until it’s out.

yes you can do that for sure bro basically bridge pct to self TRT @GDDY

I haven’t searched here yet, but will. If you have any threads you’d recommend to read on doing mini pct and bridging with self TRT I’d love to read it. I’m not against it, I’m just pretty particular when starting something new (ie self trt) and want to have a solid game plan and know the pro’s and con’s. I’d like to know exact mini-pct plan, self trt dosage and duration until next blast, and have a general idea of what my next blast would be.

Ideally I would love to have a trt script, but I’m not familiar with anyone that would be recommended.

 

[stevesmi]

increase your fasted cardio. it really makes a differnce

 

[GDDY]

Wednesday Log

2:30am: Wake up. Water and ACV

2:45am: Fasted cardio. 30 mins incline treadmill

4:45am: Get to work

8am: First meal - 55g oats, half scoop protein powder, 15g PBfit. RX protein bar and ratio yogurt cup.

9:30am: Protein shake with powdered greens and chai seeds, and barbells protein bar

11:45am: Cup of minute made white rice

1pm: 200g of Lemon Chicken piccata (one of my faves) and a cup of Brussel sprouts. 2 scoop protein shake, and an orange.

This put me just over 2k cals, with 175g of carbs, 47g of fat, and 231g of protein. I plan to eat the exact same thing tomorrow.

3:30pm: Hit golf balls for about 45mins-hour

4:45pm: Bi-weekly Chiro adjustment

* 5:30pm: Gym - Back and Legs
Tomorrow is a packed day, and I’ve committed to helping a friend move out of his apartment after work, so we’re adding some legs in today with back just in case we don’t get to the gym tomorrow.

- Started with 30 mins on incline treadmill

4x12: Leg extension (110lbs/120/125/125)

4x15: Straight arm lat pull downs with EZ bar (32.5lbs/40/40/40)

4x10/10/8/6: Weighted side dips (45lbs/45/55/60)

4x10/10/15/15: Hanging straight leg raises (Body weight)

3x12: Good girl/Bad girl (110lbs GG-80lbs BG/120-90/120-90)

5x15/6/15/5/15: Reverse cable flys (15lbs per side/30/15/30/15)

3x10: Cable rows (135lbs/135/120)

3x10: Cable Crunches (177.5lbs)

3x10: Seated leg curls W/3sec pause on each squeeze (120lbs/135/150)

3x10: Ab rollers

4x12/10/8/15: Smith machine rows (55lbs/65/75/55)

- Finished with 4 rotations of below cycle, no rest:
6 Hack Squats (195lbs)
20 jumping jacks
10 push ups
3 mins on incline treadmill at max incline (15) and 2.5 speed
Repeat

This one hit hard, solid workout. It’s been a while since I hit back and legs in the same day. Sleep is going to be great tonight.

7:45pm: Head home and prep for tomorrow. Going to eat the same food, but may try and move a little something around to get some almonds in.

 

[Mobster]

Week 12 Progress Pic Update.

I’m still carrying more bf than I’d like, so I’m going to stick to 2k Cals for now, and my macros as listed above, and see where that gets me.

The scale had me at 183lbs post workout tonight.

Increase activity/cardio too

 

[ceo]

bros engineering pretty cool. my cousin does it over here in Cali makes good money building bridges

 

[Austin316]

That's great. That's your hard worker. Sometimes getting in early is nice this way. You get off a little earlier too.

 

[sambee38]

Good job. Doing the fasted cardio.

30 minutes is not bad at all.

 

[BookerTNY]

Looking really good, man. Leg training is really on point.

 

[Arabian]

Keep up the good work.

The food looks fantastic. That's a nice little mix of food.

 

[Zyglamail]

Almonds are very good. Raw nuts are very healthy for you.

 

[Shrine]

The meal prep is very important. You won't go wrong using it.

 

[caligirl85]

Nice job finishing out, your work out with some good high intensity cardio.

Jumping jacks are a good workout for sure.

 

[zedhed]

Nice updates, man. You're keeping your body burning calories. day in and day out. That's very important. Even the golfing is some exercise.

 

[ballin2504]

Week 12 Progress Pic Update.

I’m still carrying more bf than I’d like, so I’m going to stick to 2k Cals for now, and my macros as listed above, and see where that gets me.

The scale had me at 183lbs post workout tonight.

@GDDY making some great progress man! Keep after it.

 

[Noah Wixx]

Definitely see the improvements brother keep up the hard work.

 

[GDDY]

Thursday/Friday Log

2:30am: Wake Up

2:45am: 20 mins of incline treadmill, 15 mins of elliptical, 10 mins of incline treadmill. Water and ACV

4:30am: Get to Work

8am: First meal - 55g oats, half scoop PBFit, 5g honey, RX Bar, Ratio yogurt

9:30am: Double scoop protein shake W/chai seed and powdered greens, an orange

11:30am: 320g Lemon Chicken piccata, Barbell protein bar

1pm: Cup of minute made white rice

This put me at about 2,050 cals, 163g of carbs, 52g of fat, and 236g of protein.

I didn’t get in the gym yesterday because I was helping a buddy move out of his apartment. So no weight training, but I definitely burned some cals going up and down 4 flights of stairs carrying couches, tv’s, etc until about 11pm.

Both mine and the Fiancé’s family’s are in town today for our food tasting for our wedding in June. That’s at 1:30, so I’ll be fasting today until then. There will be steak, so I’m looking forward to some solid red meat. Other than that there won’t be much to post for today.

 

[Masonic Bodybuilder]

Thanks for sharing the pictures and some great updates man. Just stick with it. Consistency always wins in the end!