Approved Log My recomp cycle log

[25homes]

Finally home from my business trip. Also finally got my mid cycle hormone panel in 5 weeks after it was drawn. Let me know what you think. Current dosage for this panel was 700 test cyp 350 deca 40-60 Anavar. Will get back to posting log updates in a day or two.

nice update on this bro

 

[Ravenson]

6-29-23
Sleep 2100-0500 8hours

All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet
Breakfast
Coffee w/cream
70cal 10g carb 3g fat
Lunch
Power Flapjacks
190cal 30g carb 2g fat 14g protein
8oz air fried chicken breast
249cal 0g carb 1.8g fat 58.7g fat
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
639cal 57.5g carb 3.8g fat 92.7g protein

Dinner
Air fried chicken breast 16oz
498cal 0g carb 3.6g fat 117.3g protein
7oz Califlower rice
90c 8g carb 8g fat 2g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
788cal 35.5g carb 5.6g fat 139.3g protein

Pre/post-workout
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
Pre/Post/EFAs macros
443cal 10g carb 44g fat 0g protein

Day macros
2070cal 103g carb 52.5g fat 232g protein

Exercise Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.53mi avg hr 127
flat DB press 40x12x5
Seated dips 130x15x5
Stand DB press 32.5x12,12,10 30x10,10
Tri push down ropes 27.5x12x5
Cable crossover 20.5x12x5
DB Lat raise 17.5x12x5
BB skull crushers 30x15x5
DB Alter Front Raise 22.5x12x5
Face pull 42.7x15x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
In-sauna stomach vacs 5x30secs

 

[GHgut4life]

6-29-23
Sleep 2100-0500 8hours

All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet
Breakfast
Coffee w/cream
70cal 10g carb 3g fat
Lunch
Power Flapjacks
190cal 30g carb 2g fat 14g protein
8oz air fried chicken breast
249cal 0g carb 1.8g fat 58.7g fat
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
639cal 57.5g carb 3.8g fat 92.7g protein

Dinner
Air fried chicken breast 16oz
498cal 0g carb 3.6g fat 117.3g protein
7oz Califlower rice
90c 8g carb 8g fat 2g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
788cal 35.5g carb 5.6g fat 139.3g protein

Pre/post-workout
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
Pre/Post/EFAs macros
443cal 10g carb 44g fat 0g protein

Day macros
2070cal 103g carb 52.5g fat 232g protein

Exercise Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.53mi avg hr 127
flat DB press 40x12x5
Seated dips 130x15x5
Stand DB press 32.5x12,12,10 30x10,10
Tri push down ropes 27.5x12x5
Cable crossover 20.5x12x5
DB Lat raise 17.5x12x5
BB skull crushers 30x15x5
DB Alter Front Raise 22.5x12x5
Face pull 42.7x15x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
In-sauna stomach vacs 5x30secs

@Ravenson bump the fat up a bit since carbs so low

 

[CEO]

bros get that fat up a bit

 

[ROIDDERS]

recomp doing good man

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

g2g log please add more fats if you can

 

[Ravenson]

@Ravenson bump the fat up a bit since carbs so low

would avocado be a good fat source?

 

[SteveSmi]

6-29-23
Sleep 2100-0500 8hours

All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet
Breakfast
Coffee w/cream
70cal 10g carb 3g fat
Lunch
Power Flapjacks
190cal 30g carb 2g fat 14g protein
8oz air fried chicken breast
249cal 0g carb 1.8g fat 58.7g fat
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
639cal 57.5g carb 3.8g fat 92.7g protein

Dinner
Air fried chicken breast 16oz
498cal 0g carb 3.6g fat 117.3g protein
7oz Califlower rice
90c 8g carb 8g fat 2g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
788cal 35.5g carb 5.6g fat 139.3g protein

Pre/post-workout
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
Pre/Post/EFAs macros
443cal 10g carb 44g fat 0g protein

Day macros
2070cal 103g carb 52.5g fat 232g protein

Exercise Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.53mi avg hr 127
flat DB press 40x12x5
Seated dips 130x15x5
Stand DB press 32.5x12,12,10 30x10,10
Tri push down ropes 27.5x12x5
Cable crossover 20.5x12x5
DB Lat raise 17.5x12x5
BB skull crushers 30x15x5
DB Alter Front Raise 22.5x12x5
Face pull 42.7x15x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
In-sauna stomach vacs 5x30secs

wow this is a very solid update. very thorough

 

[BodyMonster34]

bro good recomp

 

[JasonPriest]

wow this is major dedication. even doing the sauna work

 

[Ravenson]

6-30-23
Great day today. Went light on the cardio because I’m taking the wife out dancing tonight and expect to get another couple hours cardio in on the dance floor. Also posting everything early today but I will stick to the diet. Only drinks I’ll have at the bar is diet soda and water.

Sleep 2130-0700 9.5 hours

All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet
Breakfast
Coffee w/cream
70cal 10g carb 3g fat

Lunch
12oz Pork Tenderloin
390cal 0g carb 12g fat 120g protein
3oz Avocado spread
137cal 6.8g carb 12.8g fat 1.7g protein
Shiner Bock Borracho Beans .75c
150cal 22.5g carb 2.2g fat 7.5g protein
Lunch Macros
677cal 29.3g carb 27g fat 129.2g protein

Dinner
7.5oz mint tarragon lamb shank
420cal 15g carb 27g fat 30g protein
170g mashed potato
190cal 27g carb 8g fat 3g protein
1c Broccoli steamed
27cal 6g carb .3g fat 2.5g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
837cal 75.5g carb 35.3g fat 55.5g protein

Snack
Protein Shake w/water
240cal 12g carb 3.5g fat 43g protein

Pre/post-workout
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
2179cal 136g carb 103g fat 227g protein

Exercise- Alt Pull
Fasted Cardio Tread 35mins avg HR 120
DB Bent over row 35x12x5
Facepull 50x12x5
DB Hammer Curl 20x12x5
DB Shrugs 45x12x5
Rev Pec Deck 100x12x5
Lat Pulldown 130x12x5
Arm Curl 70x12x5

 

[Topps_Baseball88]

Doing excellent brother enjoy the night out and rock it

 

[ballin2504]

Bloods look good

 

[Mobster]

6-29-23
Sleep 2100-0500 8hours

All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet
Breakfast
Coffee w/cream
70cal 10g carb 3g fat
Lunch
Power Flapjacks
190cal 30g carb 2g fat 14g protein
8oz air fried chicken breast
249cal 0g carb 1.8g fat 58.7g fat
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
639cal 57.5g carb 3.8g fat 92.7g protein

Dinner
Air fried chicken breast 16oz
498cal 0g carb 3.6g fat 117.3g protein
7oz Califlower rice
90c 8g carb 8g fat 2g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
788cal 35.5g carb 5.6g fat 139.3g protein

Pre/post-workout
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
Pre/Post/EFAs macros
443cal 10g carb 44g fat 0g protein

Day macros
2070cal 103g carb 52.5g fat 232g protein

Exercise Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.53mi avg hr 127
flat DB press 40x12x5
Seated dips 130x15x5
Stand DB press 32.5x12,12,10 30x10,10
Tri push down ropes 27.5x12x5
Cable crossover 20.5x12x5
DB Lat raise 17.5x12x5
BB skull crushers 30x15x5
DB Alter Front Raise 22.5x12x5
Face pull 42.7x15x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
In-sauna stomach vacs 5x30secs

30lbs on Skullcrushers? That's too light

 

[Ravenson]

30lbs on Skullcrushers? That's too light

Yes I agree it is but right now I have a partially torn triceps tendon so had to cut the weight in half while the stem cells do their work.

 

[BigArms42]

@Ravenson dont worry about the weights, stay slow and steady especially I saw in earlier posts you have an injury

Yes I agree it is but right now I have a partially torn triceps tendon so had to cut the weight in half while the stem cells do their work.

 

[25homes]

6-29-23
Sleep 2100-0500 8hours

All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet
Breakfast
Coffee w/cream
70cal 10g carb 3g fat
Lunch
Power Flapjacks
190cal 30g carb 2g fat 14g protein
8oz air fried chicken breast
249cal 0g carb 1.8g fat 58.7g fat
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
639cal 57.5g carb 3.8g fat 92.7g protein

Dinner
Air fried chicken breast 16oz
498cal 0g carb 3.6g fat 117.3g protein
7oz Califlower rice
90c 8g carb 8g fat 2g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
788cal 35.5g carb 5.6g fat 139.3g protein

Pre/post-workout
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
Pre/Post/EFAs macros
443cal 10g carb 44g fat 0g protein

Day macros
2070cal 103g carb 52.5g fat 232g protein

Exercise Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.53mi avg hr 127
flat DB press 40x12x5
Seated dips 130x15x5
Stand DB press 32.5x12,12,10 30x10,10
Tri push down ropes 27.5x12x5
Cable crossover 20.5x12x5
DB Lat raise 17.5x12x5
BB skull crushers 30x15x5
DB Alter Front Raise 22.5x12x5
Face pull 42.7x15x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
In-sauna stomach vacs 5x30secs

nice update here

 

[Ravenson]

@Ravenson dont worry about the weights, stay slow and steady especially I saw in earlier posts you have an injury

Thanks for the encouragement on that. Yeah so 5 years ago I had a fall down a 20’ flight of stairs and herniated 15 discs in my spine. Spent the next 4 years learning how to walk again. So I’ve only been back in the gym steady since probably January of this year. Then sometime in March I tore the distal tendon on my left triceps. Sometimes I think I hold back a little too much. 1RM bench max is only about 180lbs but anything that puts stress on the back I tend to pull back on probably a little too much. I guess my biggest fear is that the gear will make me stronger than my connective tissue is ready for and I’ll end up back at the start.

 

[25homes]

Yes I agree it is but right now I have a partially torn triceps tendon so had to cut the weight in half while the stem cells do their work.

cant go heavy when hurt