Approved Log My recomp cycle log

[BigArms42]

First procedure went real good today but he wants at least 72 hours before I can lift and have the 2nd half of this surgery on Thursday. That puts me at having maybe 3-4 good heavy days before I have the surgery next Thursday then I’ll be down for about 2 weeks with nothing heavy.

@Ravenson slow walks and slow reps smart move dont go heavy please dont
and update us where you're at diet training wise now

 

[Ravenson]

Diet is going pretty good, staying on point with 250-350g protein per day carbs are ranging from 50-150 per day (though I’m considering doing some carb cycling with 1-2 days a week at 500g+) and fats are staying around 125g per day. Since coming off cycle on July 20th I’ve lost around 7 pounds. I’m assuming some of this is water weight from the estrogen.

 

[going2cycle]

Diet is going pretty good, staying on point with 250-350g protein per day carbs are ranging from 50-150 per day (though I’m considering doing some carb cycling with 1-2 days a week at 500g+) and fats are staying around 125g per day. Since coming off cycle on July 20th I’ve lost around 7 pounds. I’m assuming some of this is water weight from the estrogen.

@Ravenson high carbs 500grams up maybe a bad idea if you're recovering, maybe 200+ to cycle.

lost 7lbs hows the training on this?

 

[Topps_Baseball88]

Great log in the making

 

[Ravenson]

8-13-23



Sleep 2200-0730 9.5hours

All caloric intake is from 12pm-6pm

(Except coffee and supps upon waking)

Diet

Breakfast
Coffee w/creamer
70cal 10g carb 3g fat

Lunch
10oz pork tenderloin
325cal 0g carb 10g fat 100g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
200g pineapple
100cal 26g carb 0.2g fat 1g protein
Lunch Macros
653cal 37.3g carb 31.5g fat 103.8g protein

Dinner
2- 8oz tomato basil stuffed chicken breast
900cal 20g carb 50g fat 102.4g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1100cal 47.5g carb 50g fat 122.4g 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
2178cal 104g carb 118g fat 226g protein

Exercise - Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 127
Incline DB press 45x12,12,12,8,10
Seated dips 145x10x5
Standing DB press 30x12x5 (Skipped back pain)
Tri push down ropes 85x12x5
Pec deck fly 175x12x
DB Lat raise 25x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 25x12x5
Face pull 45x15x5
Machine Crunch 100x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5

 

[Ravenson]

Pretty damn good workout for first in 10 days. Will have three more training days before down for 2 week min for the surgery on my ass. Since my last day of cycle I am down from 212.3 to 199.3 but haven’t seemed to lose any strength yet. Actually increased on a few today.

 

[SteveSmi]

very nice update

 

[BigArms42]

8-13-23



Sleep 2200-0730 9.5hours

All caloric intake is from 12pm-6pm

(Except coffee and supps upon waking)

Diet

Breakfast
Coffee w/creamer
70cal 10g carb 3g fat

Lunch
10oz pork tenderloin
325cal 0g carb 10g fat 100g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
200g pineapple
100cal 26g carb 0.2g fat 1g protein
Lunch Macros
653cal 37.3g carb 31.5g fat 103.8g protein

Dinner
2- 8oz tomato basil stuffed chicken breast
900cal 20g carb 50g fat 102.4g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1100cal 47.5g carb 50g fat 122.4g 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
2178cal 104g carb 118g fat 226g protein

Exercise - Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 127
Incline DB press 45x12,12,12,8,10
Seated dips 145x10x5
Standing DB press 30x12x5 (Skipped back pain)
Tri push down ropes 85x12x5
Pec deck fly 175x12x
DB Lat raise 25x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 25x12x5
Face pull 45x15x5
Machine Crunch 100x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5

Pretty damn good workout for first in 10 days. Will have three more training days before down for 2 week min for the surgery on my ass. Since my last day of cycle I am down from 212.3 to 199.3 but haven’t seemed to lose any strength yet. Actually increased on a few today.

@Ravenson you should not overtrain bro i would lower sets by 50%

 

[JasonPriest]

8-13-23



Sleep 2200-0730 9.5hours

All caloric intake is from 12pm-6pm

(Except coffee and supps upon waking)

Diet

Breakfast
Coffee w/creamer
70cal 10g carb 3g fat

Lunch
10oz pork tenderloin
325cal 0g carb 10g fat 100g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
200g pineapple
100cal 26g carb 0.2g fat 1g protein
Lunch Macros
653cal 37.3g carb 31.5g fat 103.8g protein

Dinner
2- 8oz tomato basil stuffed chicken breast
900cal 20g carb 50g fat 102.4g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1100cal 47.5g carb 50g fat 122.4g 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
2178cal 104g carb 118g fat 226g protein

Exercise - Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 127
Incline DB press 45x12,12,12,8,10
Seated dips 145x10x5
Standing DB press 30x12x5 (Skipped back pain)
Tri push down ropes 85x12x5
Pec deck fly 175x12x
DB Lat raise 25x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 25x12x5
Face pull 45x15x5
Machine Crunch 100x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5

a lot of volume

 

[CEO]

bros dont over push

 

[ROIDDERS]

go way slower imo

 

[e2]

g2g log go slower playa

 

[StevenDarwinMD]

APPROVED LOG

 

[chesty]

heart of a TRUE champ

 

[Vadim Fedorov]

push it HARD but slower

 

[BodyMonster34]

bro keep grinding. yo almost there

 

[Mobster]

8-13-23



Sleep 2200-0730 9.5hours

All caloric intake is from 12pm-6pm

(Except coffee and supps upon waking)

Diet

Breakfast
Coffee w/creamer
70cal 10g carb 3g fat

Lunch
10oz pork tenderloin
325cal 0g carb 10g fat 100g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
200g pineapple
100cal 26g carb 0.2g fat 1g protein
Lunch Macros
653cal 37.3g carb 31.5g fat 103.8g protein

Dinner
2- 8oz tomato basil stuffed chicken breast
900cal 20g carb 50g fat 102.4g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1100cal 47.5g carb 50g fat 122.4g 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
2178cal 104g carb 118g fat 226g protein

Exercise - Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 127
Incline DB press 45x12,12,12,8,10
Seated dips 145x10x5
Standing DB press 30x12x5 (Skipped back pain)
Tri push down ropes 85x12x5
Pec deck fly 175x12x
DB Lat raise 25x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 25x12x5
Face pull 45x15x5
Machine Crunch 100x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5

You leaning too far back?

 

[Ravenson]

You leaning too far back?

Probably the problem but ever since I broke my back 5 years ago if there is even the slightest pain in the lumbar, I just skip that activity. Sometimes if I know it’s due to too much load I’ll drop the weight 25-50% but this one felt like a posture problem arching my back so I skipped.

 

[ballin2504]

Does the past injury flare up very much?

 

[25homes]

8-13-23



Sleep 2200-0730 9.5hours

All caloric intake is from 12pm-6pm

(Except coffee and supps upon waking)

Diet

Breakfast
Coffee w/creamer
70cal 10g carb 3g fat

Lunch
10oz pork tenderloin
325cal 0g carb 10g fat 100g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
200g pineapple
100cal 26g carb 0.2g fat 1g protein
Lunch Macros
653cal 37.3g carb 31.5g fat 103.8g protein

Dinner
2- 8oz tomato basil stuffed chicken breast
900cal 20g carb 50g fat 102.4g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1100cal 47.5g carb 50g fat 122.4g 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
2178cal 104g carb 118g fat 226g protein

Exercise - Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 127
Incline DB press 45x12,12,12,8,10
Seated dips 145x10x5
Standing DB press 30x12x5 (Skipped back pain)
Tri push down ropes 85x12x5
Pec deck fly 175x12x
DB Lat raise 25x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 25x12x5
Face pull 45x15x5
Machine Crunch 100x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5

nice update bro good workout