Approved Log Lets Get To Work: CEO 12-Week Recomp Cycle Log

[BodyMonster34]

This new routine stays true to my hardcore recomp cycle grind but reduces shoulder strain while keeping intensity high. I made some changes but keeping the core principle in mind, keeping the push-pull core essence of this routine intact.

Day 1: Upper body push (you already know its all about the chest, shoulders, triceps)​

Goal: Build upper chest and shoulder width while protecting the shoulder joint.

Warm-up (15 to 20 min):
Shoulder dislocations with resistance bands
Arm circles and band pull-aparts
10 minutes incline treadmill walk

Now for the Workout:
-Incline dumbbell press: 5 sets x 10 reps (using neutral grip eases shoulder tension on the bad one)

-Machine chest press: 4 sets x 12 reps


-Seated dumbbell shoulder press (light to moderate): 4 sets x 10 reps (strict form, no back arch not trying to get another injury lol)


-Lateral raises (cables): 6 sets x 15 reps (cable movement for continuous tension)
Overhead rope tricep extensions: 4 sets x 12 reps (shoulder-friendly tricep burn)

Cooldown:
Shoulder mobility stretches
Light band work

Day 2 of pain: Lower body pull (hamstrings, glutes, lower back)​

Goal: Maximize posterior chain development without shoulder stress.

Warm-up (15 min):
Light Romanian deadlifts doing it with an empty bar
Dynamic hip and hamstring stretches

Workout:
-Trap bar deadlifts: 5 sets x 8 rep
-Glute-ham raises: 4 sets x 15 reps
-Seated leg curls: 5 set x 20 reps
-Hyperextnsions: 4 sets x 15 reps

Cooldown:
Lower back stretches
Foam rolling for posterior chain recovery

Day 3 the middle of the week for me: Upper body pull (back, biceps, rear delts)​

Goal: Build back width and thickness while keeping shoulder mobility in check.

Warm-up (15 min):
Resistance band pull aparts light then heavy bands
Light lat pulldowns

Workout:
-Lat pulldowns (underhand grip): 5 sets x 12 reps (I use an underhand grip cause it reduces shoulder strain)
-Chest supported t-bar rows: 5 sets x 10 reps
-Seated cable rows (narrow grip): 4 sets x 12 reps
-Face pulls: 5 sets x 20 reps
-Incline dumbbell curls: 4 sets x 12 reps

Cooldown:
Bicep and shoulder stretches
Resistance band work just mix it up where I feel the need

Day 4 asking for more: Lower body push (quads, glutes, calves)​

Goal: Target lower body growth with no upper body strain.

Warm-up (15 min):
Bodyweight lunges
Hip flexor stretches

Workout:
-Front squats: 5 sets x 10 reps (easier on shoulders than back squats)
-Leg press (narrow stance): 5 sets x 15 reps
-Walking lunges: 4 sets x 20 steps (feel the run baby!)
-Leg extensions: 5 sets x 15 reps
-Seated calf raises: 5 sets x 20 reps

Cooldown:
Quad and calf stretches

Day 5 can’t believe I made it alive lol: Upper body push-pull overload (the intensity day to close up the week)​

Goal: Combine push and pull movements for max hypertrophy while not f*king up the shoulder any worse.

Warm-up (15 min):
Dynamic stretches
Rowing machine at moderate pace

Workout (supersets):
-Incline machine presss / lat pulldown: 5 sets x 10 reps each
-Seated dumbbell shoulder press / cable row: 5 sets x 8-12 reps each
-Lateral raises / straight-arm pulldowns: 4 sets x 15 reps each
-Overhead tricep extensions / Ezbar curls: 4 sets x 12 reps each
-Face pulls / chest dips: 4 sets x 15 reps each

Cooldown:
Full upper body stretching
Shoulder mobility work

Mindset for week 5 training on thai recomp cycle​

Bros, this updated routine is all about staying in the game for the long haul. The shoulder pain ain’t stopping the grind it is just forcing me to be smarter with my lifts. Gains are still coming in sharp, and endurance has been through the roof.

View attachment 26963

@CEO bro that picture you put up dayum.
we really need to fight now. I feel like you too huge and strong and i gotta fight asap

 

[CEO]

@CEO bro that picture you put up dayum.
we really need to fight now. I feel like you too huge and strong and i gotta fight asap

@BodyMonster34 bros anytime you are ready we can do it. but gotta have ref in the ring and be legit

 

[CEO]

damn bro you hella chick @CEO your legs amazing!

@CEO I'm seeing some huge size on your frame, man. The steroids are really kicking in fast for you and you have some excellent genetics to tap into the steroids as well, keep it up.

bros thanks, you both m inspiration!

 

[CEO]

God mode

@SanHawkio bros haha yeah i gettin pretty big

 

[ROIDDERS]

This new routine stays true to my hardcore recomp cycle grind but reduces shoulder strain while keeping intensity high. I made some changes but keeping the core principle in mind, keeping the push-pull core essence of this routine intact.

Day 1: Upper body push (you already know its all about the chest, shoulders, triceps)​

Goal: Build upper chest and shoulder width while protecting the shoulder joint.

Warm-up (15 to 20 min):
Shoulder dislocations with resistance bands
Arm circles and band pull-aparts
10 minutes incline treadmill walk

Now for the Workout:
-Incline dumbbell press: 5 sets x 10 reps (using neutral grip eases shoulder tension on the bad one)

-Machine chest press: 4 sets x 12 reps


-Seated dumbbell shoulder press (light to moderate): 4 sets x 10 reps (strict form, no back arch not trying to get another injury lol)


-Lateral raises (cables): 6 sets x 15 reps (cable movement for continuous tension)
Overhead rope tricep extensions: 4 sets x 12 reps (shoulder-friendly tricep burn)

Cooldown:
Shoulder mobility stretches
Light band work

Day 2 of pain: Lower body pull (hamstrings, glutes, lower back)​

Goal: Maximize posterior chain development without shoulder stress.

Warm-up (15 min):
Light Romanian deadlifts doing it with an empty bar
Dynamic hip and hamstring stretches

Workout:
-Trap bar deadlifts: 5 sets x 8 rep
-Glute-ham raises: 4 sets x 15 reps
-Seated leg curls: 5 set x 20 reps
-Hyperextnsions: 4 sets x 15 reps

Cooldown:
Lower back stretches
Foam rolling for posterior chain recovery

Day 3 the middle of the week for me: Upper body pull (back, biceps, rear delts)​

Goal: Build back width and thickness while keeping shoulder mobility in check.

Warm-up (15 min):
Resistance band pull aparts light then heavy bands
Light lat pulldowns

Workout:
-Lat pulldowns (underhand grip): 5 sets x 12 reps (I use an underhand grip cause it reduces shoulder strain)
-Chest supported t-bar rows: 5 sets x 10 reps
-Seated cable rows (narrow grip): 4 sets x 12 reps
-Face pulls: 5 sets x 20 reps
-Incline dumbbell curls: 4 sets x 12 reps

Cooldown:
Bicep and shoulder stretches
Resistance band work just mix it up where I feel the need

Day 4 asking for more: Lower body push (quads, glutes, calves)​

Goal: Target lower body growth with no upper body strain.

Warm-up (15 min):
Bodyweight lunges
Hip flexor stretches

Workout:
-Front squats: 5 sets x 10 reps (easier on shoulders than back squats)
-Leg press (narrow stance): 5 sets x 15 reps
-Walking lunges: 4 sets x 20 steps (feel the run baby!)
-Leg extensions: 5 sets x 15 reps
-Seated calf raises: 5 sets x 20 reps

Cooldown:
Quad and calf stretches

Day 5 can’t believe I made it alive lol: Upper body push-pull overload (the intensity day to close up the week)​

Goal: Combine push and pull movements for max hypertrophy while not f*king up the shoulder any worse.

Warm-up (15 min):
Dynamic stretches
Rowing machine at moderate pace

Workout (supersets):
-Incline machine presss / lat pulldown: 5 sets x 10 reps each
-Seated dumbbell shoulder press / cable row: 5 sets x 8-12 reps each
-Lateral raises / straight-arm pulldowns: 4 sets x 15 reps each
-Overhead tricep extensions / Ezbar curls: 4 sets x 12 reps each
-Face pulls / chest dips: 4 sets x 15 reps each

Cooldown:
Full upper body stretching
Shoulder mobility work

Mindset for week 5 training on thai recomp cycle​

Bros, this updated routine is all about staying in the game for the long haul. The shoulder pain ain’t stopping the grind it is just forcing me to be smarter with my lifts. Gains are still coming in sharp, and endurance has been through the roof.

View attachment 26963

@CEO Excellent. Workout splits. I like the different exercises.
Obviously, it's paying off for you. You are getting bigger.

 

[Ulter]

This new routine stays true to my hardcore recomp cycle grind but reduces shoulder strain while keeping intensity high. I made some changes but keeping the core principle in mind, keeping the push-pull core essence of this routine intact.

Day 1: Upper body push (you already know its all about the chest, shoulders, triceps)​

Goal: Build upper chest and shoulder width while protecting the shoulder joint.

Warm-up (15 to 20 min):
Shoulder dislocations with resistance bands
Arm circles and band pull-aparts
10 minutes incline treadmill walk

Now for the Workout:
-Incline dumbbell press: 5 sets x 10 reps (using neutral grip eases shoulder tension on the bad one)

-Machine chest press: 4 sets x 12 reps


-Seated dumbbell shoulder press (light to moderate): 4 sets x 10 reps (strict form, no back arch not trying to get another injury lol)


-Lateral raises (cables): 6 sets x 15 reps (cable movement for continuous tension)
Overhead rope tricep extensions: 4 sets x 12 reps (shoulder-friendly tricep burn)

Cooldown:
Shoulder mobility stretches
Light band work

Day 2 of pain: Lower body pull (hamstrings, glutes, lower back)​

Goal: Maximize posterior chain development without shoulder stress.

Warm-up (15 min):
Light Romanian deadlifts doing it with an empty bar
Dynamic hip and hamstring stretches

Workout:
-Trap bar deadlifts: 5 sets x 8 rep
-Glute-ham raises: 4 sets x 15 reps
-Seated leg curls: 5 set x 20 reps
-Hyperextnsions: 4 sets x 15 reps

Cooldown:
Lower back stretches
Foam rolling for posterior chain recovery

Day 3 the middle of the week for me: Upper body pull (back, biceps, rear delts)​

Goal: Build back width and thickness while keeping shoulder mobility in check.

Warm-up (15 min):
Resistance band pull aparts light then heavy bands
Light lat pulldowns

Workout:
-Lat pulldowns (underhand grip): 5 sets x 12 reps (I use an underhand grip cause it reduces shoulder strain)
-Chest supported t-bar rows: 5 sets x 10 reps
-Seated cable rows (narrow grip): 4 sets x 12 reps
-Face pulls: 5 sets x 20 reps
-Incline dumbbell curls: 4 sets x 12 reps

Cooldown:
Bicep and shoulder stretches
Resistance band work just mix it up where I feel the need

Day 4 asking for more: Lower body push (quads, glutes, calves)​

Goal: Target lower body growth with no upper body strain.

Warm-up (15 min):
Bodyweight lunges
Hip flexor stretches

Workout:
-Front squats: 5 sets x 10 reps (easier on shoulders than back squats)
-Leg press (narrow stance): 5 sets x 15 reps
-Walking lunges: 4 sets x 20 steps (feel the run baby!)
-Leg extensions: 5 sets x 15 reps
-Seated calf raises: 5 sets x 20 reps

Cooldown:
Quad and calf stretches

Day 5 can’t believe I made it alive lol: Upper body push-pull overload (the intensity day to close up the week)​

Goal: Combine push and pull movements for max hypertrophy while not f*king up the shoulder any worse.

Warm-up (15 min):
Dynamic stretches
Rowing machine at moderate pace

Workout (supersets):
-Incline machine presss / lat pulldown: 5 sets x 10 reps each
-Seated dumbbell shoulder press / cable row: 5 sets x 8-12 reps each
-Lateral raises / straight-arm pulldowns: 4 sets x 15 reps each
-Overhead tricep extensions / Ezbar curls: 4 sets x 12 reps each
-Face pulls / chest dips: 4 sets x 15 reps each

Cooldown:
Full upper body stretching
Shoulder mobility work

Mindset for week 5 training on thai recomp cycle​

Bros, this updated routine is all about staying in the game for the long haul. The shoulder pain ain’t stopping the grind it is just forcing me to be smarter with my lifts. Gains are still coming in sharp, and endurance has been through the roof.

View attachment 26963

@CEO You are showing everybody up now.
Amazing response already to the gear that you're using. You look leaner and you look bigger at the same time. So I would say it's a success so far.

 

[2Thick]

This new routine stays true to my hardcore recomp cycle grind but reduces shoulder strain while keeping intensity high. I made some changes but keeping the core principle in mind, keeping the push-pull core essence of this routine intact.

Day 1: Upper body push (you already know its all about the chest, shoulders, triceps)​

Goal: Build upper chest and shoulder width while protecting the shoulder joint.

Warm-up (15 to 20 min):
Shoulder dislocations with resistance bands
Arm circles and band pull-aparts
10 minutes incline treadmill walk

Now for the Workout:
-Incline dumbbell press: 5 sets x 10 reps (using neutral grip eases shoulder tension on the bad one)

-Machine chest press: 4 sets x 12 reps


-Seated dumbbell shoulder press (light to moderate): 4 sets x 10 reps (strict form, no back arch not trying to get another injury lol)


-Lateral raises (cables): 6 sets x 15 reps (cable movement for continuous tension)
Overhead rope tricep extensions: 4 sets x 12 reps (shoulder-friendly tricep burn)

Cooldown:
Shoulder mobility stretches
Light band work

Day 2 of pain: Lower body pull (hamstrings, glutes, lower back)​

Goal: Maximize posterior chain development without shoulder stress.

Warm-up (15 min):
Light Romanian deadlifts doing it with an empty bar
Dynamic hip and hamstring stretches

Workout:
-Trap bar deadlifts: 5 sets x 8 rep
-Glute-ham raises: 4 sets x 15 reps
-Seated leg curls: 5 set x 20 reps
-Hyperextnsions: 4 sets x 15 reps

Cooldown:
Lower back stretches
Foam rolling for posterior chain recovery

Day 3 the middle of the week for me: Upper body pull (back, biceps, rear delts)​

Goal: Build back width and thickness while keeping shoulder mobility in check.

Warm-up (15 min):
Resistance band pull aparts light then heavy bands
Light lat pulldowns

Workout:
-Lat pulldowns (underhand grip): 5 sets x 12 reps (I use an underhand grip cause it reduces shoulder strain)
-Chest supported t-bar rows: 5 sets x 10 reps
-Seated cable rows (narrow grip): 4 sets x 12 reps
-Face pulls: 5 sets x 20 reps
-Incline dumbbell curls: 4 sets x 12 reps

Cooldown:
Bicep and shoulder stretches
Resistance band work just mix it up where I feel the need

Day 4 asking for more: Lower body push (quads, glutes, calves)​

Goal: Target lower body growth with no upper body strain.

Warm-up (15 min):
Bodyweight lunges
Hip flexor stretches

Workout:
-Front squats: 5 sets x 10 reps (easier on shoulders than back squats)
-Leg press (narrow stance): 5 sets x 15 reps
-Walking lunges: 4 sets x 20 steps (feel the run baby!)
-Leg extensions: 5 sets x 15 reps
-Seated calf raises: 5 sets x 20 reps

Cooldown:
Quad and calf stretches

Day 5 can’t believe I made it alive lol: Upper body push-pull overload (the intensity day to close up the week)​

Goal: Combine push and pull movements for max hypertrophy while not f*king up the shoulder any worse.

Warm-up (15 min):
Dynamic stretches
Rowing machine at moderate pace

Workout (supersets):
-Incline machine presss / lat pulldown: 5 sets x 10 reps each
-Seated dumbbell shoulder press / cable row: 5 sets x 8-12 reps each
-Lateral raises / straight-arm pulldowns: 4 sets x 15 reps each
-Overhead tricep extensions / Ezbar curls: 4 sets x 12 reps each
-Face pulls / chest dips: 4 sets x 15 reps each

Cooldown:
Full upper body stretching
Shoulder mobility work

Mindset for week 5 training on thai recomp cycle​

Bros, this updated routine is all about staying in the game for the long haul. The shoulder pain ain’t stopping the grind it is just forcing me to be smarter with my lifts. Gains are still coming in sharp, and endurance has been through the roof.

View attachment 26963

@CEO Wow, I'm very impressed. All this hard work you've been doing the past few weeks is paying off.
I would say you're only weak spot is your legs, your upper body, a certainly humongous.

 

[Noah Wixx]

@CEO looking like a god of war at the end of this you are gonna be even more beastie then you are now, much love and respect

 

[Mobster]

Gotta echo Stevesmi - CEO bringing the beast mode.

 

[xyle9999]

I have a question regarding the hgh you take 2 iu per day right ? Is it 7 days a week ?

What is your return on it do you feel better recovery did you sleep better

Asking as I will start soon

Thanks for your help

 

[xyle9999]

This new routine stays true to my hardcore recomp cycle grind but reduces shoulder strain while keeping intensity high. I made some changes but keeping the core principle in mind, keeping the push-pull core essence of this routine intact.

Day 1: Upper body push (you already know its all about the chest, shoulders, triceps)​

Goal: Build upper chest and shoulder width while protecting the shoulder joint.

Warm-up (15 to 20 min):
Shoulder dislocations with resistance bands
Arm circles and band pull-aparts
10 minutes incline treadmill walk

Now for the Workout:
-Incline dumbbell press: 5 sets x 10 reps (using neutral grip eases shoulder tension on the bad one)

-Machine chest press: 4 sets x 12 reps


-Seated dumbbell shoulder press (light to moderate): 4 sets x 10 reps (strict form, no back arch not trying to get another injury lol)


-Lateral raises (cables): 6 sets x 15 reps (cable movement for continuous tension)
Overhead rope tricep extensions: 4 sets x 12 reps (shoulder-friendly tricep burn)

Cooldown:
Shoulder mobility stretches
Light band work

Day 2 of pain: Lower body pull (hamstrings, glutes, lower back)​

Goal: Maximize posterior chain development without shoulder stress.

Warm-up (15 min):
Light Romanian deadlifts doing it with an empty bar
Dynamic hip and hamstring stretches

Workout:
-Trap bar deadlifts: 5 sets x 8 rep
-Glute-ham raises: 4 sets x 15 reps
-Seated leg curls: 5 set x 20 reps
-Hyperextnsions: 4 sets x 15 reps

Cooldown:
Lower back stretches
Foam rolling for posterior chain recovery

Day 3 the middle of the week for me: Upper body pull (back, biceps, rear delts)​

Goal: Build back width and thickness while keeping shoulder mobility in check.

Warm-up (15 min):
Resistance band pull aparts light then heavy bands
Light lat pulldowns

Workout:
-Lat pulldowns (underhand grip): 5 sets x 12 reps (I use an underhand grip cause it reduces shoulder strain)
-Chest supported t-bar rows: 5 sets x 10 reps
-Seated cable rows (narrow grip): 4 sets x 12 reps
-Face pulls: 5 sets x 20 reps
-Incline dumbbell curls: 4 sets x 12 reps

Cooldown:
Bicep and shoulder stretches
Resistance band work just mix it up where I feel the need

Day 4 asking for more: Lower body push (quads, glutes, calves)​

Goal: Target lower body growth with no upper body strain.

Warm-up (15 min):
Bodyweight lunges
Hip flexor stretches

Workout:
-Front squats: 5 sets x 10 reps (easier on shoulders than back squats)
-Leg press (narrow stance): 5 sets x 15 reps
-Walking lunges: 4 sets x 20 steps (feel the run baby!)
-Leg extensions: 5 sets x 15 reps
-Seated calf raises: 5 sets x 20 reps

Cooldown:
Quad and calf stretches

Day 5 can’t believe I made it alive lol: Upper body push-pull overload (the intensity day to close up the week)​

Goal: Combine push and pull movements for max hypertrophy while not f*king up the shoulder any worse.

Warm-up (15 min):
Dynamic stretches
Rowing machine at moderate pace

Workout (supersets):
-Incline machine presss / lat pulldown: 5 sets x 10 reps each
-Seated dumbbell shoulder press / cable row: 5 sets x 8-12 reps each
-Lateral raises / straight-arm pulldowns: 4 sets x 15 reps each
-Overhead tricep extensions / Ezbar curls: 4 sets x 12 reps each
-Face pulls / chest dips: 4 sets x 15 reps each

Cooldown:
Full upper body stretching
Shoulder mobility work

Mindset for week 5 training on thai recomp cycle​

Bros, this updated routine is all about staying in the game for the long haul. The shoulder pain ain’t stopping the grind it is just forcing me to be smarter with my lifts. Gains are still coming in sharp, and endurance has been through the roof.

View attachment 26963

Incredible shape