Approved Log My recomp cycle log

[CEO]

Bros why is your gym so far away that's crazy

 

[25homes]

10-12-23
Sleep 2100-0700 10hours

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

Diet
Lunch
Queso Poblano Chicken Sausage Wrap
745cal 32g carb 54g fat 57.5g protein (17g fiber)

Snack
Protein Shake w/skim milk
380cal 31g carb 1.5g fat 59g protein

Dinner
16oz Chicken Ticklers (tomato basil)
720cal 16g carb 40g fat 82g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
920cal 43.5g carb 40g fat 102g 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
2360cal 125g carb 124g fat 209g protein

Exercise- Alt Pull+core (LA Fit)
Fasted Cardio Tread 65mins
Asst Pull up -70x12x5
Facepull 52.5x12x5
Cable Curl 37.5x12x5
SM Bent over row 160x5x5
BB high row (to overhead) 55x10x5
DB Shrug. (Didn’t do)
Rev pec Deck 120x12x5
DB Hammer Curl 25x12x5
Seated row 135x12x5 (2pro 2nuet 1sup)
Lat Pulldown 150x12x5
DB Pullover 35x12x5
Dead hang 5x15secs
Rev Ez bar curl 45x12x2
Mach Arm Curl 85x8x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

great work here

 

[ballin2504]

Great volume on the workouts

 

[Ravenson]

Ok so with regards to the gym distance. I live in a super small town in southwest texas. There is a Snap Fitness about 25-30mins from me that I belong to but I also belong to LA fitness in San Antonio (about 1.5h away). I do this because I like the use of the sauna, pool and variety of equipment. I do the farther gym about 3 days/week on days that I would need to make the drive regardless due to appts and work. The other days I settle for the smaller closer gym with very little variety.

With regards to how much I’m training. I don’t think I’m over training. Pumps come and stay about 2-3 hours. I feel nice muscle fatigue but really don’t get too sore anymore, and by 48 hours off of those muscle groups they feel fully recovered. My typical training is Sun,Mon,Tue-PPL then Thur, Fri-PP. some weeks I only get 4 days in and the 4th day will be a weak point workout with focus on iso holds and slow eccentrics. On off days I typically do cardio and TRX suspension for getting good stretching of the muscles and connective tissues.

Time wise I spend about 1 hour on cardio with a 5min cool down. Weights is roughly 1.5hours with only 30mins of actual working time. I do 1min rests between sets and 2-3 between stations. Then if at the LA fitness 30mins of sauna and on leg days 30mins of hot tub.

 

[Ravenson]

I predict within two years you will be onstage competing

That was the original plan but not so sure anymore as I’m completely unwilling to run orals other than anavar and probably would never run Tren. If I can get on stage without those I would but other wise probably not.

 

[Ravenson]

10-15-23
Sleep 2100-0800 11 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
Queso Poblano Chicken Sausage Wrap
745cal 32g carb 54g fat 57.5g protein (17g fiber)

Snack
Protein Shake w/skim milk
380cal 31g carb 1.5g fat 59g protein

Dinner
Queso Poblano Chicken Sausage Wrap
745cal 32g carb 54g fat 57.5g protein (17g fiber)
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
945cal 59.5g carb 54g fat 77.5g 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
2425cal 132.5g carb 143.7g fat 194g protein

Exercise - Alt Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125
Flat DB press 55x12x2 55x10x3
Seated dips 150x10x5
Standing DB press 25x12x5
Pec deck fly 180x12x3 180x10x2
Overhead ext ropes 70x12x5
DB Lat raise 25x12x5
Decline Cable Cross 30x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 25x12x5
Mach Crunch 110x20x5
KB Side Bends 25x20x5
Mach Back Ext 100x20x5

 

[sambee38]

10-15-23
Sleep 2100-0800 11 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
Queso Poblano Chicken Sausage Wrap
745cal 32g carb 54g fat 57.5g protein (17g fiber)

Snack
Protein Shake w/skim milk
380cal 31g carb 1.5g fat 59g protein

Dinner
Queso Poblano Chicken Sausage Wrap
745cal 32g carb 54g fat 57.5g protein (17g fiber)
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
945cal 59.5g carb 54g fat 77.5g 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
2425cal 132.5g carb 143.7g fat 194g protein

Exercise - Alt Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125
Flat DB press 55x12x2 55x10x3
Seated dips 150x10x5
Standing DB press 25x12x5
Pec deck fly 180x12x3 180x10x2
Overhead ext ropes 70x12x5
DB Lat raise 25x12x5
Decline Cable Cross 30x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 25x12x5
Mach Crunch 110x20x5
KB Side Bends 25x20x5
Mach Back Ext 100x20x5

@Ravenson you're keeping the window tight with fasting
you feeling good these days?

 

[Mobster]

Chicken sausage - urgh

 

[SteveSmi]

Ok so with regards to the gym distance. I live in a super small town in southwest texas. There is a Snap Fitness about 25-30mins from me that I belong to but I also belong to LA fitness in San Antonio (about 1.5h away). I do this because I like the use of the sauna, pool and variety of equipment. I do the farther gym about 3 days/week on days that I would need to make the drive regardless due to appts and work. The other days I settle for the smaller closer gym with very little variety.

With regards to how much I’m training. I don’t think I’m over training. Pumps come and stay about 2-3 hours. I feel nice muscle fatigue but really don’t get too sore anymore, and by 48 hours off of those muscle groups they feel fully recovered. My typical training is Sun,Mon,Tue-PPL then Thur, Fri-PP. some weeks I only get 4 days in and the 4th day will be a weak point workout with focus on iso holds and slow eccentrics. On off days I typically do cardio and TRX suspension for getting good stretching of the muscles and connective tissues.

Time wise I spend about 1 hour on cardio with a 5min cool down. Weights is roughly 1.5hours with only 30mins of actual working time. I do 1min rests between sets and 2-3 between stations. Then if at the LA fitness 30mins of sauna and on leg days 30mins of hot tub.

That explains the Mexican food in your diet

 

[25homes]

10-15-23
Sleep 2100-0800 11 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
Queso Poblano Chicken Sausage Wrap
745cal 32g carb 54g fat 57.5g protein (17g fiber)

Snack
Protein Shake w/skim milk
380cal 31g carb 1.5g fat 59g protein

Dinner
Queso Poblano Chicken Sausage Wrap
745cal 32g carb 54g fat 57.5g protein (17g fiber)
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
945cal 59.5g carb 54g fat 77.5g 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
2425cal 132.5g carb 143.7g fat 194g protein

Exercise - Alt Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125
Flat DB press 55x12x2 55x10x3
Seated dips 150x10x5
Standing DB press 25x12x5
Pec deck fly 180x12x3 180x10x2
Overhead ext ropes 70x12x5
DB Lat raise 25x12x5
Decline Cable Cross 30x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 25x12x5
Mach Crunch 110x20x5
KB Side Bends 25x20x5
Mach Back Ext 100x20x5

great update here

 

[Ravenson]

10-17-23
Sleep 0900-0600 9hours

All caloric intake is from 12pm-6pm

Diet
Lunch
Queso Poblano Chicken Sausage Wrap
635cal 31g carb 45g fat 48g protein (17g fiber)
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
835cal 58.5g carb 45g fat 68g protein

Second lunch
12oz boneless skinless chicken breast
364cal 0g carb 2.6g fat 85.8g protein
4oz Avocado Spread (homemade)
183cal 9.1g carb 17g fat 2.3g protein
Second lunch macros
547cal 9.1g carb 19.6g fat 88.1g protein

Dinner
12oz boneless skinless chicken breast
364cal 0g carb 2.6g fat 85.8g protein
Mac and cheese
280cal 41g carb 7.5g fat 10g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
844cal 68.5g carb 10.1g fat 115.8g 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
2580cal 146g carb 109g fat 272g protein
25g fiber

Exercise- Alt Pull+core (LA Fit)
Fasted Cardio Tread 65mins avg hr 120

Fasted weights- 1hr32m avg hr 115 45sets
Asst Pull up -70x12x5
Facepull 52.5x12x5
Cable hammer Curl 35x12x5
Cable single arm pullover 20x12x5
Cable decline fly 40x12x5
Rev pec Deck 125x12x2 120x10x3
DB incline Curl 22.5x12x5
Lat Pulldown 115x12x5
Dead hang 5x45secs (did with Pull-ups)
Mach Crunch 110x20x5

Sauna 30mins avg hr 128
In sauna Vacs 5x30secs

 

[CEO]

bros damn another texan nice!

 

[ROIDDERS]

Do you live next to the Texas and Mexico border we can get fresh Mexican food?

 

[chesty]

Nice job I could eat Mexican food all day

 

[Ulter]

sticking to a six-hour window I like it

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

excellent update for the day would like to see more vegetables though

 

[2Thick]

avocado spread homemade sounds really good wow

 

[Vadim Fedorov]

never had a chicken sausage wrap that tastes good?

 

[MONSTRO]

You Americans drink a lot of milk wow