Approved Log Lets Get To Work: CEO 12-Week Recomp Cycle Log

[CEO]

you're thick AF bro! @CEO
you getting shredded is going to be epic

bros hell yeah, i want to get more sick with my physique. its coming hard and fast watch

 

[CEO]

Yo bros, what’s up? first off gotta say sorry for not posting my full workout routine before. I was deep in thought going back and forth trying to figuring out how to structure a program that would really push me to make the most from this cycle. After years of running gear and pushing heavy iron, I really want something challenging enough to push me to handle the workload I know I can smash.
So here it is bros I’ve locked in a 5-Day Push and Pull Routine that I designed for me and any really advanced bodybuilder who’s been grinding for decades, if you fit that profile then please don’t be afraid to steal it bro, I can share lol!
This program maximizes volume and frequency for hitting each muscle group hard while allowing just enough time recovery and I’m eating plenty of protein for serious growth.

So here is how my week goes:

Day 1: Upper Body Push so its Chest, Shoulders and Triceps
Second day is all Lower Body Pull so doing Hamstrings, Glutes and Some Back)
Day 3 is Upper Body Pull (Back, Biceps, Rear Delts)
4: Lower Body Push (Quads, Glutes, Calves)
And finally day 5 it will be my full upper body push-pull (Intensity Day)

Day numero uno:
The goal for this day is to really increase my upper body pressing strength, shoulder width, and tricep thickness, I’m going to work the triceps nice and slow keeping good slow motion for the burn!
Warm-Up (15 min):
Treadmill incline walk (10 min)
Shoulder dislocations, arm circles, band pull-aparts
Workout:
1-Incline Barbell Press – 5 sets x 8-12 reps
Doing slow eccentric (3 sec), pause at the bottom, explode up

2-Flat Dumbbell Press – 4 sets x 10-12 reps
Keeping that deep stretch at the bottom for full chest activation baby yeah!

3-Incline Cable Flyes – 4 sets x 15 reps
This time I want to do some high reps for good upper chest detailing

4-Seated Dumbbell Shoulder Press – 5 sets x 8-12 reps
I’m using strict form here, no geih back arching

5-Lateral Raises – 5 sets x 20 reps
On this one usig high reps this time around.

6-Overhead Dumbbell Tricep Extension: 4 sets x 12 reps
This one I always emphasize stretch at the bottom.

Rope Tricep Pushdowns – 4 sets x 15-20 reps
Full lockout with a 2-second squeeze at the bottom and making sure to really stretch the arms out.

Day number 2: Lower Body Pull – Hamstrings, Glutes and Lower Back
Warm-Up (15 miutes):
Light RDL with empty bar
Dynamic leg swings, hip circles

Now the real workout:
1 Romanian Deadlifts (RDLs) – 5 sets x 8-12 reps (Hamstring stretch!!!!!)

2. Glute-Ham Raises – 4 sets x 12 reps (controlled movement and contraction!!!)

3. Good Mornings – 4 sets x 10 reps
(lower back and hamstring engagement)

4. Seated Leg Curls – 5 sets x 15 reps
1-second squeeze at peak contraction

5. Hyperextensions – 4 sets x 15 reps

6. Standing Calf Raises – 5 sets x 20 reps

Third day of the routine:
Upper Body Pull – Back, Biceps and them Rear Delts
The goal here is to increase the back width, thickness, and continued search for that bicep peak! with high-volume pulling movements.
Warm-Up (15 min):
Light lat pulldowns
Dynamic band pulls

Workout:
1.Weighted Pull-Ups (Wide Grip) – 5 sets x 8-12 reps
(full stretch at the bottom, chest to bar)
2. Barbell Bent-Over rows – 5 sets x 10 reps (Strict form with bar to lower chest)
3. Seated Cable Rows (Wide Grip) – 4 sets x 12 reps (Squeezing shoulder blades together at the top of each rep)
4. Chest-Supported T-Bar rows – 4 sets x 10 reps

5. Straight-Arm Pulldowns – 4 sets x 15 reps
6. Incline Dumbbell Curls – 4 sets x 12 reps
7.Face Pulls (Rope) – 5 sets x 20 reps







Day 4 lower Body push: Quads, Glutes and Calfs

Warm-Up (15 min):
Bodyweight lunges
Hip flexor stretches

Wokout:
Back squat 5 sets x 8-10 reps
Front squat 4 sets x 10-12 reps
Leg presses (Wide Stance) 5 sets x 15 reps
Walking lunges 4 sets x 20 steps
Leg extensio 5 sets x 15 reps
Seated calf raises 5 sets x 20 reps

Day 5: Full upper Body Push and pull – Intensity of Iron Overload Day Yeah Buddy!
Goal: Combine push and pull movements with reduced rest for maximum hypertrophy and metabolic stress.
Warm-Up (15 min):
Dynamic stretches for upper body
Rowing machine (moderate pace, not killing myself I’m a big guy)

Workout (Supersets):
Incline Dumbbell presses superset with Weighted Pull-Ups 5 sets x 10 reps each
Seated Dumbbell Shoulder Press superset with Barbell Rows 5 sets x 8-12 reps each
Lateral Raises superset with Straightarm Pulldowns 4 sets x 15 reps each
Overhead Tricep Extensions superset with EZ-Bar Curls 4 sets x 12 reps each
Face Pulls superset with Chest Dips 4 sets x 15 reps each
Cooldown (10 min):
Full uppe body stretching

This my very own 5-day push-pull split is designed for advanced bros who can handle serious workload while using a lot of drugs lol
Feel free to try and copy it but I gotta warn you about the high volume!!! And dont forget to control the tempo, and strategic intensity ensure that every session drives hypertrophy while maintaining strength.
Stay tuned bros you are going to see some recomposition coming this cycle!

 

[25homes]

Nice

 

[going2cycle]

Yo bros, what’s up? first off gotta say sorry for not posting my full workout routine before. I was deep in thought going back and forth trying to figuring out how to structure a program that would really push me to make the most from this cycle. After years of running gear and pushing heavy iron, I really want something challenging enough to push me to handle the workload I know I can smash.
So here it is bros I’ve locked in a 5-Day Push and Pull Routine that I designed for me and any really advanced bodybuilder who’s been grinding for decades, if you fit that profile then please don’t be afraid to steal it bro, I can share lol!
This program maximizes volume and frequency for hitting each muscle group hard while allowing just enough time recovery and I’m eating plenty of protein for serious growth.

So here is how my week goes:

Day 1: Upper Body Push so its Chest, Shoulders and Triceps
Second day is all Lower Body Pull so doing Hamstrings, Glutes and Some Back)
Day 3 is Upper Body Pull (Back, Biceps, Rear Delts)
4: Lower Body Push (Quads, Glutes, Calves)
And finally day 5 it will be my full upper body push-pull (Intensity Day)

Day numero uno:
The goal for this day is to really increase my upper body pressing strength, shoulder width, and tricep thickness, I’m going to work the triceps nice and slow keeping good slow motion for the burn!
Warm-Up (15 min):
Treadmill incline walk (10 min)
Shoulder dislocations, arm circles, band pull-aparts
Workout:
1-Incline Barbell Press – 5 sets x 8-12 reps
Doing slow eccentric (3 sec), pause at the bottom, explode up

2-Flat Dumbbell Press – 4 sets x 10-12 reps
Keeping that deep stretch at the bottom for full chest activation baby yeah!

3-Incline Cable Flyes – 4 sets x 15 reps
This time I want to do some high reps for good upper chest detailing

4-Seated Dumbbell Shoulder Press – 5 sets x 8-12 reps
I’m using strict form here, no geih back arching

5-Lateral Raises – 5 sets x 20 reps
On this one usig high reps this time around.

6-Overhead Dumbbell Tricep Extension: 4 sets x 12 reps
This one I always emphasize stretch at the bottom.

Rope Tricep Pushdowns – 4 sets x 15-20 reps
Full lockout with a 2-second squeeze at the bottom and making sure to really stretch the arms out.

Day number 2: Lower Body Pull – Hamstrings, Glutes and Lower Back
Warm-Up (15 miutes):
Light RDL with empty bar
Dynamic leg swings, hip circles

Now the real workout:
1 Romanian Deadlifts (RDLs) – 5 sets x 8-12 reps (Hamstring stretch!!!!!)

2. Glute-Ham Raises – 4 sets x 12 reps (controlled movement and contraction!!!)

3. Good Mornings – 4 sets x 10 reps
(lower back and hamstring engagement)

4. Seated Leg Curls – 5 sets x 15 reps
1-second squeeze at peak contraction

5. Hyperextensions – 4 sets x 15 reps

6. Standing Calf Raises – 5 sets x 20 reps

Third day of the routine:
Upper Body Pull – Back, Biceps and them Rear Delts
The goal here is to increase the back width, thickness, and continued search for that bicep peak! with high-volume pulling movements.
Warm-Up (15 min):
Light lat pulldowns
Dynamic band pulls

Workout:
1.Weighted Pull-Ups (Wide Grip) – 5 sets x 8-12 reps
(full stretch at the bottom, chest to bar)
2. Barbell Bent-Over rows – 5 sets x 10 reps (Strict form with bar to lower chest)
3. Seated Cable Rows (Wide Grip) – 4 sets x 12 reps (Squeezing shoulder blades together at the top of each rep)
4. Chest-Supported T-Bar rows – 4 sets x 10 reps

5. Straight-Arm Pulldowns – 4 sets x 15 reps
6. Incline Dumbbell Curls – 4 sets x 12 reps
7.Face Pulls (Rope) – 5 sets x 20 reps







Day 4 lower Body push: Quads, Glutes and Calfs

Warm-Up (15 min):
Bodyweight lunges
Hip flexor stretches

Wokout:
Back squat 5 sets x 8-10 reps
Front squat 4 sets x 10-12 reps
Leg presses (Wide Stance) 5 sets x 15 reps
Walking lunges 4 sets x 20 steps
Leg extensio 5 sets x 15 reps
Seated calf raises 5 sets x 20 reps

Day 5: Full upper Body Push and pull – Intensity of Iron Overload Day Yeah Buddy!
Goal: Combine push and pull movements with reduced rest for maximum hypertrophy and metabolic stress.
Warm-Up (15 min):
Dynamic stretches for upper body
Rowing machine (moderate pace, not killing myself I’m a big guy)

Workout (Supersets):
Incline Dumbbell presses superset with Weighted Pull-Ups 5 sets x 10 reps each
Seated Dumbbell Shoulder Press superset with Barbell Rows 5 sets x 8-12 reps each
Lateral Raises superset with Straightarm Pulldowns 4 sets x 15 reps each
Overhead Tricep Extensions superset with EZ-Bar Curls 4 sets x 12 reps each
Face Pulls superset with Chest Dips 4 sets x 15 reps each
Cooldown (10 min):
Full uppe body stretching

This my very own 5-day push-pull split is designed for advanced bros who can handle serious workload while using a lot of drugs lol
Feel free to try and copy it but I gotta warn you about the high volume!!! And dont forget to control the tempo, and strategic intensity ensure that every session drives hypertrophy while maintaining strength.
Stay tuned bros you are going to see some recomposition coming this cycle!
View attachment 22267

@CEO you thick as F***! WOW bro you legit big

 

[CEO]

Nice

bros nice we should throw it down sometime

 

[CEO]

@CEO you thick as F***! WOW bro you legit big

bros hell yeah. thick in a lot of places