Approved Log My Recomp Cycle 2024

[SteveSmi]

great update man excellent dinner and excellent training

 

[GHgut4life]

yeah I have used them before, and they are excellent, just like trying new sources from time to time.

@Ravenson if the gear works use it bro its smart to trust approved guys you used already
Greg is awesome I would go with him again @domestic-supply.com very legit
I use his Test now

 

[Mobster]

Liking the sound of a chicken bowl

 

[ballin2504]

yeah I have used them before, and they are excellent, just like trying new sources from time to time.

I’m the same way

 

[Austin316]

wow excellent job on this training

 

[sambee38]

you're taking time to do cardio that I respect

 

[BookerTNY]

keep up the good work man you're really burning a ton of calories

 

[Arabian]

these are some strong workouts I'm proud of you

 

[Zyglamail]

keep up the good work there's no telling what kind of potential you have

 

[Shrine]

we want to see you continue to succeed

 

[caligirl85]

I love your nutrition updates as well keep them coming

 

[zedhed]

you're doing great man you're mixing in some excellent training and cardio together

 

[25homes]

Good work

 

[Masonic Bodybuilder]

Spicy guac is awesome.

 

[RoySimpson]

10-14-24

Sleep 2200-0600 8hours
Weight 216
All caloric intake is from 12pm-6pm

Diet

Lunch Chicken Bowl
130g rice
100g black beans
80g spicy guacamole
28g Oaxaca Cheese
175g Chicken Breast
Lunch Macros
643cal 57.6g carb 20g fat 57.6g protein

Snack- Mint Chocolate Chip Protein Shake
1 scoop mint chocolate chip whey itholate protein
2 scoops chocolate collagen peptides protein
2c Skim Milk
Snack Macros
400cal 34g carb 3.5g fat 59g protein


Dinner
130g rice
100g black bean
80g spicy guacamole
28g Oaxaca Cheese
175g Chicken Breast
2.5c Skim Milk
Dinner macros
843cal 85.1g carb 20g fat 77.6g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2241 cal 186g carb 77g fat 194g protein

Exercise- Push+Core LA Fit
LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded weight

Cardio Bike 30m 8mi avg hr 149 435cal

Weight training 36 sets 1hr20m avg hr 121 cals 520
LFFW incline press 172x8 152x8x2
LFFW decline press 212x12 232x8,4
LFFW shoulder press 135x12,9,8
Matrix seated dips 170x15 200x12x2
Pec Deck 175x15x3
Matrix Lat Raise 110x15x3
Matrix tri ext 125x20,20,15
DB Conc Curl/Skullcrusher superset 20x15x3

Capt chair leg raises BWx15x3
Matrix Obs 130x25x3

Sauna 30mins avg hr 144 415cals
In sauna Vacs 10x30secs
In sauna posing 10mins

@Ravenson Awesome log right here!

 

[Ravenson]

10-16-24

Awesome day today, did my first truly unassisted pull-ups for reps. Continue to get stronger and increasing weights weekly. Diet was the same as the last log.

Exercise- Pull+Core LA Fit

Fasted cardio
Bike 30mins 8.5mi Avg HR 129 Cal 357

Weight train 36 sets 1hr12m avg hr 114 cals 560
Pull-up BWx8,4,4
LFFW high row 186x12x3
LFFW standing row 364x8x3
LFFW seated row 364x8x
dead hang BWx45sx3
Facepull 65x12x3
Cable single arm pullover 20x12x3
LFFW Preacher Curl 61x12x3
rev pec deck 120x12x3
DB Conc Curl/skullcrusher 20/40x12x3

Incline crunch BWx15x3
Matrix Obliques 130x25x3

Sauna 40mins avg hr 153 cals 514
In sauna vacs 10x30secs
In sauna posing 10mins

 

[starboy]

10-16-24

Awesome day today, did my first truly unassisted pull-ups for reps. Continue to get stronger and increasing weights weekly. Diet was the same as the last log.

Exercise- Pull+Core LA Fit

Fasted cardio
Bike 30mins 8.5mi Avg HR 129 Cal 357

Weight train 36 sets 1hr12m avg hr 114 cals 560
Pull-up BWx8,4,4
LFFW high row 186x12x3
LFFW standing row 364x8x3
LFFW seated row 364x8x
dead hang BWx45sx3
Facepull 65x12x3
Cable single arm pullover 20x12x3
LFFW Preacher Curl 61x12x3
rev pec deck 120x12x3
DB Conc Curl/skullcrusher 20/40x12x3

Incline crunch BWx15x3
Matrix Obliques 130x25x3

Sauna 40mins avg hr 153 cals 514
In sauna vacs 10x30secs
In sauna posing 10mins

@Ravenson pull ups is awesome bro with fasted cardio PERFECT
you killing it now
do it hard

 

[Tiger Salman Khan]

10-16-24

Awesome day today, did my first truly unassisted pull-ups for reps. Continue to get stronger and increasing weights weekly. Diet was the same as the last log.

Exercise- Pull+Core LA Fit

Fasted cardio
Bike 30mins 8.5mi Avg HR 129 Cal 357

Weight train 36 sets 1hr12m avg hr 114 cals 560
Pull-up BWx8,4,4
LFFW high row 186x12x3
LFFW standing row 364x8x3
LFFW seated row 364x8x
dead hang BWx45sx3
Facepull 65x12x3
Cable single arm pullover 20x12x3
LFFW Preacher Curl 61x12x3
rev pec deck 120x12x3
DB Conc Curl/skullcrusher 20/40x12x3

Incline crunch BWx15x3
Matrix Obliques 130x25x3

Sauna 40mins avg hr 153 cals 514
In sauna vacs 10x30secs
In sauna posing 10mins

@Ravenson Good progress so far dude.....keep it up..........

 

[Noah Wixx]

Training and progression is coming along nicely

 

[Ravenson]

Great last two days, moving up on weights and reps and feeling great overall. Diet was the exact same both days so just posting it for Monday.

10-22-24
Sleep 2000-0600 10hours
Exercise- Pull+Core LA Fit

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded weight

Fasted cardio
Bike 30mins 8.5mi Avg HR 129 Cal 357

Weight train 36 sets 1hr20m avg hr 124 cals 725

Pull-up BWx8,6,6
LFFW high row 186x12x3
LFFW ISO standing row 384x8x3
LFFW ISO seated row 344x10x3
dead hang BWx45sx3
Facepull 67.5x12x3
Cable single arm pullover 25x12x3
LFFW Preacher Curl 61x12x3
rev pec deck 120x15x3
DB Conc Curl/skullcrusher 22.5/45x12x3

Incline crunch BWx15x3
Capt Chair leg raise BWx15x3

Sauna 30 mins avg hr 138 cals 414
In sauna vacs 10x30secs
In sauna posing 10mins

10-21-24

Sleep 2200-0630 8.5 hours
All caloric intake is from 12pm-6pm

Diet
Lunch
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli steamed
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
792cal 43.4g carb 39.3g fat 64.3g protein

Snack
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
Ole Spinach and Herb Large Wrap
80cal 24g carb 2g fat 8g protein
Snack Macros
496cal 24g carb (18 fib) 18g fat 64g protein

Dinner
330g Pork Tenderloin
471cal 0g carb 17.7g fat 70.7g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1047cal 70.9g carb 40.9g fat 99g protein

Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2690cal 148.3 carb 132.4g fat 227.3g protein

Exercise- Push+Core LA Fit

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded weight

Cardio Bike 30m 8mi avg hr 149 435cal

Weight training 36 sets 1hr10m avg hr 124cals 509
LFFW incline press 172x8x3
LFFW decline press 212x8x3
LFFW shoulder press 160x8x3
Matrix seated dips 200x10x3
Pec Deck 175x20x3
Matrix Lat Raise 110x15x3
Matrix tri ext 125x20x3
DB Conc Curl/Skullcrusher superset 20x15x3

Capt chair leg raises BWx15x3
Incline crunch BWx15x3
Hyperextensions BW+45x2

Sauna 30mins avg hr 140 417cals
In sauna Vacs 10x30secs
In sauna posing 10mins