Approved Log My Recomp Cycle 2024

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

anything special planned for the weekend?

 

[chesty]

Hopefully you can get a good workout in over the weekend

 

[ROIDDERS]

going to be fun seeing your updates next week

 

[CEO]

Bros it's always awesome seeing what you're up to

 

[Ravenson]

anything special planned for the weekend?

San Antonio Scottish Highland Games. Hoping to compete next year.

 

[Ravenson]

As for the TMJ it’s something I’ve felt with since a kid, no I have never been a gum chewer, got turned off by how hard bazooka Joe was as a kid in the 80s. I bite through mouth guards but the main issue is when nervous I press my tongue into the roof of my mouth which puts a load of stress on the TMJ. The occipital plate and neck are for migraines I’ve also suffered from since a kid. It went real well, he also put a bunch in my traps to help them settle down, I have notoriously tight traps.

 

[Ravenson]

Hopefully you can get a good workout in over the weekend

Was able to get in 4 solid workouts this week just maybe 75% of normal working load and higher rep range. One more week off for recovery and then back to my normal routine.

 

[Tiger Salman Khan]

4 solid workouts a week is good dude.........

 

[going2cycle]

As for the TMJ it’s something I’ve felt with since a kid, no I have never been a gum chewer, got turned off by how hard bazooka Joe was as a kid in the 80s. I bite through mouth guards but the main issue is when nervous I press my tongue into the roof of my mouth which puts a load of stress on the TMJ. The occipital plate and neck are for migraines I’ve also suffered from since a kid. It went real well, he also put a bunch in my traps to help them settle down, I have notoriously tight traps.

@Ravenson oh i see does it get better bro? the TMJ

Was able to get in 4 solid workouts this week just maybe 75% of normal working load and higher rep range. One more week off for recovery and then back to my normal routine.

awesome thats good you almost back at it @Ravenson see if you can share where you're at on training now bro

 

[Noah Wixx]

Workouts are improving keep cracking away at it brother.

 

[Maverick602]

Nice log! Keep going

 

[Ravenson]

04-11-24

Had a great workout today on top of all the exercise also put in about an hour and a half of lawn care. Gonna try to be back to logging full time but things are busy right now with work. I’ll do my best. Currently off cycle, running sport trt Trst C at 300 and Deca at 87.5
Sleep 2100-0700 10hours

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 La Fitness
Cardio tread 65m avg hr 139

Weight Training 1h20m 36 sets avg HR 125
Mach chest press 135x15,15,12
Mach seated dips 155x15x3
Mach Overhead press 65x12x3
Pec deck fly 220x12x3
Cable over ext 50x12x3
Mach Lat raise 115x15x3
Decline Cable Fly 65x12x3
Cable Front Raise 25x15x3
Seated Calves 275x12 300x12x2
Hanging Knee raise BWx15x3
Incline Crunch BWx15x3
Roman Bench BW+25x15x3

Sauna 30mins avg HR 147
In sauna vacs 10x30secs

Swimming Laps avg HR 152 30mins

 

[starboy]

04-11-24

Had a great workout today on top of all the exercise also put in about an hour and a half of lawn care. Gonna try to be back to logging full time but things are busy right now with work. I’ll do my best. Currently off cycle, running sport trt Trst C at 300 and Deca at 87.5
Sleep 2100-0700 10hours

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 La Fitness
Cardio tread 65m avg hr 139

Weight Training 1h20m 36 sets avg HR 125
Mach chest press 135x15,15,12
Mach seated dips 155x15x3
Mach Overhead press 65x12x3
Pec deck fly 220x12x3
Cable over ext 50x12x3
Mach Lat raise 115x15x3
Decline Cable Fly 65x12x3
Cable Front Raise 25x15x3
Seated Calves 275x12 300x12x2
Hanging Knee raise BWx15x3
Incline Crunch BWx15x3
Roman Bench BW+25x15x3

Sauna 30mins avg HR 147
In sauna vacs 10x30secs

Swimming Laps avg HR 152 30mins

@Ravenson welcome back missed you
you did swimming? hows overall no issues with pain?

 

[Mobster]

I like the tenderloin

 

[SteveSmi]

brocolli contains indole 3 carbinol which actually fights cancer
pineapple contains bromelain which helps digestion

both excellent additions to any diet

 

[Ravenson]

@Ravenson welcome back missed you
you did swimming? hows overall no issues with pain?

Oh I love swimming just don’t typically have much time for it anymore but I was on the swim team in college some 20 years ago.

 

[QuadSweep]

food looks terrific you're eating clean

 

[BodyMonster34]

bro nice job you're combining good carbs and good protein

 

[JasonPriest]

definitely a nice job on getting in a solid amount of protein