Approved Log My Recomp Cycle 2024

[25homes]

Good work

 

[Ravenson]

Busy week so I only got 2 days in this week but next week is looking a little better for 4 days. Maxed today and was real happy with the numbers. Added a screen shot of them at the bottom.

09-27-24

Exercise- heavy compound Push/Pull + Core
Plate= Life Fitness Free Weight Machine
Mach= Matrix band machines
(Arm weights added in)

Plate Incline press 182x8 202x5,3
Plate decline press 172x10 192x8 202x6
Plate shoulder press 160x10 180x5,4
Plate seated dips 182x12 212x10 232x10
Plate Seated Row 274x10 299x10 324x8
Plate preacher curl 101x8x3
Mach Lat raise 150x8x3
Rev Pec Deck 100x15x3
Pec Deck 190x10x3

Hanging leg raise BWx15x3

Sauna 30mins
In sauna Vacs 10x30secs
In sauna Posing 10mins


09-23-24

Exercise- Pull+Core LA Fit
Weight train 30sets 1h10m avg hr 120 585cals
Asst pull-up -45x10,10,8 narrow overhand
Plate high row 180x12x3
Plate row 220x12x3
dead hang BWx45sx3
Facepull 57.5x12 60x12x2
Cable bar pullover 50x12,12,10
Cable Bar Curl 42.5x12x3
Plate seated shrug 140x10x3
rev pec deck 115x12x3

Hanging leg raise BWx15x3

Sauna 30mins avg hr
In sauna vacs 10x30secs

 

[going2cycle]

Busy week so I only got 2 days in this week but next week is looking a little better for 4 days. Maxed today and was real happy with the numbers. Added a screen shot of them at the bottom.

09-27-24

Exercise- heavy compound Push/Pull + Core
Plate= Life Fitness Free Weight Machine
Mach= Matrix band machines
(Arm weights added in)

Plate Incline press 182x8 202x5,3
Plate decline press 172x10 192x8 202x6
Plate shoulder press 160x10 180x5,4
Plate seated dips 182x12 212x10 232x10
Plate Seated Row 274x10 299x10 324x8
Plate preacher curl 101x8x3
Mach Lat raise 150x8x3
Rev Pec Deck 100x15x3
Pec Deck 190x10x3

Hanging leg raise BWx15x3

Sauna 30mins
In sauna Vacs 10x30secs
In sauna Posing 10mins


09-23-24

Exercise- Pull+Core LA Fit
Weight train 30sets 1h10m avg hr 120 585cals
Asst pull-up -45x10,10,8 narrow overhand
Plate high row 180x12x3
Plate row 220x12x3
dead hang BWx45sx3
Facepull 57.5x12 60x12x2
Cable bar pullover 50x12,12,10
Cable Bar Curl 42.5x12x3
Plate seated shrug 140x10x3
rev pec deck 115x12x3

Hanging leg raise BWx15x3

Sauna 30mins avg hr
In sauna vacs 10x30secs

2 days but they big days, real clean @Ravenson
you doing cardio on 23? or that was all training

how about 20min sauna and 10min cardio

 

[Ravenson]

2 days but they big days, real clean @Ravenson
you doing cardio on 23? or that was all training

how about 20min sauna and 10min cardio

Didn’t have time for extra cardio this week but getting in about 15k steps a day so constantly moving around at a fast pace. Plus heart rate is staying high aerobic for the bulk of the sauna so burning over 450 cals in there and 600 plus on the hour workout.

 

[going2cycle]

Didn’t have time for extra cardio this week but getting in about 15k steps a day so constantly moving around at a fast pace. Plus heart rate is staying high aerobic for the bulk of the sauna so burning over 450 cals in there and 600 plus on the hour workout.

if you can lets cut the sauna 10min and add 10min cardio trust us it will help, doing both @Ravenson

 

[Ravenson]

if you can lets cut the sauna 10min and add 10min cardio trust us it will help, doing both @Ravenson

You guys know better than me so I’ll add back in the 25-30 mins on tread but really want to keep the 30 mins in the sauna, love the heat for muscle recovery.

 

[going2cycle]

You guys know better than me so I’ll add back in the 25-30 mins on tread but really want to keep the 30 mins in the sauna, love the heat for muscle recovery.

perfect looking forward to your results @Ravenson
anabolex family here for you

 

[Ravenson]

09-29-24

Great workout today, diet was a bit off with too high of carbs and not enough protein but I’ll do better tomorrow. Don’t know what’s up with the Decline press numbers but I must have been slacking on form or really recruiting another muscle group heavy cause I wouldn’t normally be able to get that. Any thoughts on what muscle group I might have been recruiting to help?

Sleep 2330-0700 7.5 hours

All caloric intake is from 12pm-6pm

Diet

Lunch
Pork carnitas bowl
130g shredded pork
100g black beans
100g rice
80g spicy guacamole
Lunch Macros
728cal 44g carb 44g fat 43g protein

Snack
Protein Shake w/Skim Milk
380cal 31g carb 1.5g fat 59g protein
Muscle Milk Intense vanilla
170cal 8g carb 2g fat 32g protein

Dinner
Lamb Shank and taters
210g Lamb Shank
170g Mashed Potato’s
150g Green Beans
2.5c skim Milk
Dinner macros
862cal 81.5g carb 35g fat 55.8g 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
2495cal 175g carb 116g fat 190g protein

Exercise- Push+Core LA Fit

Fasted Cardio treadmill
30mins 1.75m avg hr 125 cals 257

Weight training 1hr avg hr 118 cals 497
Plate incline press 162x8x3
Plate decline press 192x12 212x12 232x12
Plate shoulder press 140x8x3
Plate seated dips 232x10x3
Pec Deck 200x12x3
Mach Lat Raise 135x10x3
Mach tri ext 150x12x3

Capt chair leg raises BWx15x3
Mach Obs 130x25x3

Sauna 30mins avg hr 147 cal471
In sauna Vacs 10x30secs
In sauna posing 10mins

Time: 2 hours Avg HR: 130 Cals burned: 1225

 

[going2cycle]

09-29-24

Great workout today, diet was a bit off with too high of carbs and not enough protein but I’ll do better tomorrow. Don’t know what’s up with the Decline press numbers but I must have been slacking on form or really recruiting another muscle group heavy cause I wouldn’t normally be able to get that. Any thoughts on what muscle group I might have been recruiting to help?

Sleep 2330-0700 7.5 hours

All caloric intake is from 12pm-6pm

Diet

Lunch
Pork carnitas bowl
130g shredded pork
100g black beans
100g rice
80g spicy guacamole
Lunch Macros
728cal 44g carb 44g fat 43g protein

Snack
Protein Shake w/Skim Milk
380cal 31g carb 1.5g fat 59g protein
Muscle Milk Intense vanilla
170cal 8g carb 2g fat 32g protein

Dinner
Lamb Shank and taters
210g Lamb Shank
170g Mashed Potato’s
150g Green Beans
2.5c skim Milk
Dinner macros
862cal 81.5g carb 35g fat 55.8g 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
2495cal 175g carb 116g fat 190g protein

Exercise- Push+Core LA Fit

Fasted Cardio treadmill
30mins 1.75m avg hr 125 cals 257

Weight training 1hr avg hr 118 cals 497
Plate incline press 162x8x3
Plate decline press 192x12 212x12 232x12
Plate shoulder press 140x8x3
Plate seated dips 232x10x3
Pec Deck 200x12x3
Mach Lat Raise 135x10x3
Mach tri ext 150x12x3

Capt chair leg raises BWx15x3
Mach Obs 130x25x3

Sauna 30mins avg hr 147 cal471
In sauna Vacs 10x30secs
In sauna posing 10mins

Time: 2 hours Avg HR: 130 Cals burned: 1225

@Ravenson happy you're back sharing

on the decline press hard to say, if you got form maybe shoulders in play
do you have a pic of you pressing? please

perfect I see you did cardio fasted, killer

 

[SteveSmi]

Excellent update man lots of good things happening on this one

 

[Ravenson]

@Ravenson happy you're back sharing

on the decline press hard to say, if you got form maybe shoulders in play
do you have a pic of you pressing? please

perfect I see you did cardio fasted, killer

I don’t have any pics, I train alone most of the time so no one to take pictures. I’m thinking shoulders too. It’s an upright life fitness free weight machine decline press that I’m using.

 

[Mobster]

09-29-24

Great workout today, diet was a bit off with too high of carbs and not enough protein but I’ll do better tomorrow. Don’t know what’s up with the Decline press numbers but I must have been slacking on form or really recruiting another muscle group heavy cause I wouldn’t normally be able to get that. Any thoughts on what muscle group I might have been recruiting to help?

Sleep 2330-0700 7.5 hours

All caloric intake is from 12pm-6pm

Diet

Lunch
Pork carnitas bowl
130g shredded pork
100g black beans
100g rice
80g spicy guacamole
Lunch Macros
728cal 44g carb 44g fat 43g protein

Snack
Protein Shake w/Skim Milk
380cal 31g carb 1.5g fat 59g protein
Muscle Milk Intense vanilla
170cal 8g carb 2g fat 32g protein

Dinner
Lamb Shank and taters
210g Lamb Shank
170g Mashed Potato’s
150g Green Beans
2.5c skim Milk
Dinner macros
862cal 81.5g carb 35g fat 55.8g 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
2495cal 175g carb 116g fat 190g protein

Exercise- Push+Core LA Fit

Fasted Cardio treadmill
30mins 1.75m avg hr 125 cals 257

Weight training 1hr avg hr 118 cals 497
Plate incline press 162x8x3
Plate decline press 192x12 212x12 232x12
Plate shoulder press 140x8x3
Plate seated dips 232x10x3
Pec Deck 200x12x3
Mach Lat Raise 135x10x3
Mach tri ext 150x12x3

Capt chair leg raises BWx15x3
Mach Obs 130x25x3

Sauna 30mins avg hr 147 cal471
In sauna Vacs 10x30secs
In sauna posing 10mins

Time: 2 hours Avg HR: 130 Cals burned: 1225

Delts (front) or triceps

 

[going2cycle]

I don’t have any pics, I train alone most of the time so no one to take pictures. I’m thinking shoulders too. It’s an upright life fitness free weight machine decline press that I’m using.

its probably all shoulders then happens

 

[CEO]

Bros this is a nice workout
definitely nice numbers

 

[ROIDDERS]

strong lifting
good to see your back in business

 

[chesty]

sometimes you have busy weeks it's okay
just don't make it a habit where you miss sessions

 

[Ulter]

I had to take a week off recently because of work
so I get where you're coming from

 

[e2]

that is a good volume workout wow
routinely over 300 lbs on the rose is impressive

 

[2Thick]

this is the goat log
I love the update keep it coming

 

[Vadim Fedorov]

don't forget to post up some pictures of the diet as well
very interesting food selection