Approved Log My Recomp Cycle 2024

[GHgut4life]

Great last two days, moving up on weights and reps and feeling great overall. Diet was the exact same both days so just posting it for Monday.

10-22-24
Sleep 2000-0600 10hours
Exercise- Pull+Core LA Fit

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded weight

Fasted cardio
Bike 30mins 8.5mi Avg HR 129 Cal 357

Weight train 36 sets 1hr20m avg hr 124 cals 725

Pull-up BWx8,6,6
LFFW high row 186x12x3
LFFW ISO standing row 384x8x3
LFFW ISO seated row 344x10x3
dead hang BWx45sx3
Facepull 67.5x12x3
Cable single arm pullover 25x12x3
LFFW Preacher Curl 61x12x3
rev pec deck 120x15x3
DB Conc Curl/skullcrusher 22.5/45x12x3

Incline crunch BWx15x3
Capt Chair leg raise BWx15x3

Sauna 30 mins avg hr 138 cals 414
In sauna vacs 10x30secs
In sauna posing 10mins

10-21-24

Sleep 2200-0630 8.5 hours
All caloric intake is from 12pm-6pm

Diet
Lunch
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli steamed
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
792cal 43.4g carb 39.3g fat 64.3g protein

Snack
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
Ole Spinach and Herb Large Wrap
80cal 24g carb 2g fat 8g protein
Snack Macros
496cal 24g carb (18 fib) 18g fat 64g 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

Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2690cal 148.3 carb 132.4g fat 227.3g protein

Exercise- Push+Core LA Fit

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded weight

Cardio Bike 30m 8mi avg hr 149 435cal

Weight training 36 sets 1hr10m avg hr 124cals 509
LFFW incline press 172x8x3
LFFW decline press 212x8x3
LFFW shoulder press 160x8x3
Matrix seated dips 200x10x3
Pec Deck 175x20x3
Matrix Lat Raise 110x15x3
Matrix tri ext 125x20x3
DB Conc Curl/Skullcrusher superset 20x15x3

Capt chair leg raises BWx15x3
Incline crunch BWx15x3
Hyperextensions BW+45x2

Sauna 30mins avg hr 140 417cals
In sauna Vacs 10x30secs
In sauna posing 10mins

@Ravenson good days on diet you keeping the protein high, push it to 250 you're close bro

training is HOT stay high w/ cardio

 

[SteveSmi]

A great job on this update lots of good things happening

 

[Mobster]

Our iso lever type machines are very similar to Hammer

 

[CEO]

Bros that's a hell of a workout keep it up

 

[ROIDDERS]

you are the man good volume on this

 

[chesty]

nice workout starting the week

 

[Ulter]

love to see your successes keep it up

 

[e2]

you are kicking ass every training session

 

[2Thick]

very nice variations of the exercises

 

[Vadim Fedorov]

I'm going to steal a couple of your workouts they're really good

 

[wootoom]

your conditioning is on point I love to see it

 

[RoySimpson]

Great last two days, moving up on weights and reps and feeling great overall. Diet was the exact same both days so just posting it for Monday.

10-22-24
Sleep 2000-0600 10hours
Exercise- Pull+Core LA Fit

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded weight

Fasted cardio
Bike 30mins 8.5mi Avg HR 129 Cal 357

Weight train 36 sets 1hr20m avg hr 124 cals 725

Pull-up BWx8,6,6
LFFW high row 186x12x3
LFFW ISO standing row 384x8x3
LFFW ISO seated row 344x10x3
dead hang BWx45sx3
Facepull 67.5x12x3
Cable single arm pullover 25x12x3
LFFW Preacher Curl 61x12x3
rev pec deck 120x15x3
DB Conc Curl/skullcrusher 22.5/45x12x3

Incline crunch BWx15x3
Capt Chair leg raise BWx15x3

Sauna 30 mins avg hr 138 cals 414
In sauna vacs 10x30secs
In sauna posing 10mins

10-21-24

Sleep 2200-0630 8.5 hours
All caloric intake is from 12pm-6pm

Diet
Lunch
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli steamed
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
792cal 43.4g carb 39.3g fat 64.3g protein

Snack
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
Ole Spinach and Herb Large Wrap
80cal 24g carb 2g fat 8g protein
Snack Macros
496cal 24g carb (18 fib) 18g fat 64g 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

Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2690cal 148.3 carb 132.4g fat 227.3g protein

Exercise- Push+Core LA Fit

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded weight

Cardio Bike 30m 8mi avg hr 149 435cal

Weight training 36 sets 1hr10m avg hr 124cals 509
LFFW incline press 172x8x3
LFFW decline press 212x8x3
LFFW shoulder press 160x8x3
Matrix seated dips 200x10x3
Pec Deck 175x20x3
Matrix Lat Raise 110x15x3
Matrix tri ext 125x20x3
DB Conc Curl/Skullcrusher superset 20x15x3

Capt chair leg raises BWx15x3
Incline crunch BWx15x3
Hyperextensions BW+45x2

Sauna 30mins avg hr 140 417cals
In sauna Vacs 10x30secs
In sauna posing 10mins

@Ravenson Awesome work right here!