Approved Log My Recomp Cycle 2024

[Masonic Bodybuilder]

Great job man. One day of a cheeseburger isn't going to make a difference since you are consistent and will just hop back on the diet.

 

[Noah Wixx]

Great job man. One day of a cheeseburger isn't going to make a difference since you are consistent and will just hop back on the diet.

That's how I view it as well.

 

[25homes]

Yes my wife and my girlfriend know each other and are good friends. We are polyamorous so we date other people. It works for our marriage, keeps things exciting and fun.

damn bro My wife not cool wit my girlfriend at all. They b wantin to kill each other.

 

[RoySimpson]

Awesome log right here!

 

[Ravenson]

01-31-24

Great day today. I did a 1RM using Brzycki calculator and not sure the numbers are right. On most of the exercises the 1RM seems way too high for what I lift. Does anyone use this method? Is it more accurate the fewer reps you do?

Sleep 2200-0730 9.5 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
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
Lunch Macros
847cal 43.4g carb 40.9g fat 79g protein

Snack
Pork Carnitas Wrap
420cal 33g carb 24.5g fat 34g 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

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
2550cal 147g carb 52g fib 131g fat 212g protein



Exercise - Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125

1st set warm up
2nd set to failure for 1RM Brzycki Calc
3rd set to failure

Weight Training avg HR 113
Mach chest press 90x15 130x22 150x12
312 1RM
Assisted dips -130x15, BWx4, -60x12
229 1RM
Mach Overhead press 50x20, 100x15,10
164 1RM
Pec deck fly 130x20 180x20 180x12
382 1RM
Overhead ext ropes 60x20 90x13 75x21
135 1RM
Cable Lat raise 10x20 20x10 15x12
27 1RM
Decline Cable Fly 70x15 100x12 90x15
144 1RM
Cable Front Raise 30x15 40x16,15
69 1RM
Mach Crunch 115x25x3
Mach Back Ext 110x25x3

 

[sambee38]

01-31-24

Great day today. I did a 1RM using Brzycki calculator and not sure the numbers are right. On most of the exercises the 1RM seems way too high for what I lift. Does anyone use this method? Is it more accurate the fewer reps you do?

Sleep 2200-0730 9.5 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
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
Lunch Macros
847cal 43.4g carb 40.9g fat 79g protein

Snack
Pork Carnitas Wrap
420cal 33g carb 24.5g fat 34g 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

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
2550cal 147g carb 52g fib 131g fat 212g protein



Exercise - Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125

1st set warm up
2nd set to failure for 1RM Brzycki Calc
3rd set to failure

Weight Training avg HR 113
Mach chest press 90x15 130x22 150x12
312 1RM
Assisted dips -130x15, BWx4, -60x12
229 1RM
Mach Overhead press 50x20, 100x15,10
164 1RM
Pec deck fly 130x20 180x20 180x12
382 1RM
Overhead ext ropes 60x20 90x13 75x21
135 1RM
Cable Lat raise 10x20 20x10 15x12
27 1RM
Decline Cable Fly 70x15 100x12 90x15
144 1RM
Cable Front Raise 30x15 40x16,15
69 1RM
Mach Crunch 115x25x3
Mach Back Ext 110x25x3

@Ravenson much love to your log

6 hour feeding is perfect

 

[Ravenson]

Refigured all the 1RM using the Epley Formula and it came out much more reasonable and believable.

 

[Ravenson]

02-01-24

Another great day, did a pull 1RM using Epley this time so the numbers should be correct hopefully. I know nothing beats a good old 1 rep max but I just don’t trust my body to do true 1RMs so relying heavy on the formulas. Diet was pretty on par, gonna change meat to chicken for a couple weeks starting tomorrow. Will be doing 1RMs for legs in the AM and then back to normal training starting Sunday.

Sleep 2130-0630 9 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

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
2690cal 148.3 carb 132.4g fat 227.3g protein

Exercise- Pull+Core LA Fitness
Fasted Cardio Tread 65m avg HR 123

1st set warm up
2nd set to failure for 1RM Epley Calc
3rd set to failure

Weight training 30 Sets Avg HR 112
Asst pull-up -100x15x3
Asst dead hang -100x45sX3
Decline Cable Fly 50x15x3
Cable Single arm pullover 17.5x15 27.5x8,8
35 1RM
Facepull 52.5x15x3
Cable Bar Curl 42.5x15 57.5x9,8
75 1RM
rev pec deck 100x20 130x18,12
208 1RM
Diverging lat Pulldown 110x15 145x12,10
203 1RM
Mach row 90x15 130x15,
195 1RM
Mach Crunch 100x20x3

Sauna 30mins avg HR 133
In Sauna Vacs 10x30secs

 

[Ravenson]

Forgot to post this yesterday but this was after yesterday’s push workout.

 

[sambee38]

Forgot to post this yesterday but this was after yesterday’s push workout.

@Ravenson push was good as always
you're leaning out and getting bigger NICE!

02-01-24

Another great day, did a pull 1RM using Epley this time so the numbers should be correct hopefully. I know nothing beats a good old 1 rep max but I just don’t trust my body to do true 1RMs so relying heavy on the formulas. Diet was pretty on par, gonna change meat to chicken for a couple weeks starting tomorrow. Will be doing 1RMs for legs in the AM and then back to normal training starting Sunday.

Sleep 2130-0630 9 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

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
2690cal 148.3 carb 132.4g fat 227.3g protein

Exercise- Pull+Core LA Fitness
Fasted Cardio Tread 65m avg HR 123

1st set warm up
2nd set to failure for 1RM Epley Calc
3rd set to failure

Weight training 30 Sets Avg HR 112
Asst pull-up -100x15x3
Asst dead hang -100x45sX3
Decline Cable Fly 50x15x3
Cable Single arm pullover 17.5x15 27.5x8,8
35 1RM
Facepull 52.5x15x3
Cable Bar Curl 42.5x15 57.5x9,8
75 1RM
rev pec deck 100x20 130x18,12
208 1RM
Diverging lat Pulldown 110x15 145x12,10
203 1RM
Mach row 90x15 130x15,
195 1RM
Mach Crunch 100x20x3

Sauna 30mins avg HR 133
In Sauna Vacs 10x30secs

following HARDCORE

 

[Mobster]

Forgot to post this yesterday but this was after yesterday’s push workout.

Looks like a photo of you

 

[SteveSmi]

Forgot to post this yesterday but this was after yesterday’s push workout.

I would update your pictures every five or ten pages on this log. Definitely we need to tighten up your diet I think that's going to help you most than anything

 

[CEO]

Bros nice work in the sauna and doing vacuums

 

[ROIDDERS]

nice job on the time restricted eating

 

[chesty]

your diet is pretty good but can still be tighten up a bit more

 

[Ulter]

keep tightening up the diet and keep up with the fasted cardio

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

I think you have a good frame keep at it

 

[2Thick]

if you lost a little bit of body fat and gained about five pounds of muscle you look sick

 

[Vadim Fedorov]

don't worry we will definitely get you there keep tightening things up