Approved Log My recomp cycle log

[25homes]

great updates bro

 

[25homes]

9-09-23
Sleep 2100-0700 10hours

Day macros
2796cal 185g carb 123g fat 231g protein

Exercise- Alt leg (snap fit)
Fasted Cardio tread 50min
DB Goblet squats 50x20x3
DB Standing calf raise 45*2x20x3
DB RDL 25*2x20x3
Hip Abductors 110x20x3
Hip adductors 185x20x3
Leg extensions 115x20x3
Seated leg curl 100x20x3
Seated calf raises 90x20x3

like to see this

 

[ballin2504]

Doing killer

 

[Ravenson]

Been super busy the past few days so just putting in the total macros for the day

9-11-23
Sleep 2100-0630 9.5 hours

Day Macros
1851cal 32.6g carb 108.8g fat 325.6g protein

Exercise- Alt Pull+core (Snap Fit)
Fasted Cardio Tread 35mins avg HR 120
Asst Pull up -78x12x5
Facepull 115x12x5
Cable Curl 75x12x5
BB Bent over row 135x10x5
BB high row (to overhead) 45x12x5
DB Shrug 55x12x5
Rev pec Deck 120x12x5
DB Hammer Curl 30x12x5
Seated row 135x12x5 (2pro 2nuet 1sup)
Lat Pulldown 150x10x5
DB Pullover 35x12x5
Dradhang 5x15secs (use gloves or chalk next)
Rev Ez bar curl 45x12x2
Mach Arm Curl 75x12x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

9-10-23
Sleep 2300-0700 8hours

Day macros
2325cal 178g carb 87g fat 187g protein

Exercise - Alt Push+core
(weight/reps/sets)
Fasted Cardio treadmill 35mins avg hr 127
Flat DB press 60x10x4 60x7
Seated dips 145x10x2 145x8x2
Standing DB press 30x10x5
Tri push down ropes 85x12 95x12x3
Pec deck fly 175x12x5
DB Lat raise 30x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 30x12x2 30x10x3
DB Shrugs 55x12x5
Rev EZ Bar 45x12x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

 

[Ravenson]

9-13-23
Sleep 2200-0700 9 hours

Day macros
1676cal 99g carb 75g fat 147g protein

Exercise - Alt Push+core
(weight/reps/sets)
Fasted Cardio treadmill 50min avg hr 122
Flat DB press 60x12,12,11,10,8
Seated dips 145x12,13,10,8,8
Standing DB press 30x12x4 35x10
Tri push down ropes 85x15x2 85x12x3
Pec deck fly 175x12x4 190x8
DB Lat raise 20x12x5 moved down to fix form
Decline Cable Cross 30x12x4 40x12
DB skull crushers 45x12x5
DB Alter Front Raise 20x12x5 moved down to fix
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

 

[starboy]

Been super busy the past few days so just putting in the total macros for the day

9-11-23
Sleep 2100-0630 9.5 hours

Day Macros
1851cal 32.6g carb 108.8g fat 325.6g protein

Exercise- Alt Pull+core (Snap Fit)
Fasted Cardio Tread 35mins avg HR 120
Asst Pull up -78x12x5
Facepull 115x12x5
Cable Curl 75x12x5
BB Bent over row 135x10x5
BB high row (to overhead) 45x12x5
DB Shrug 55x12x5
Rev pec Deck 120x12x5
DB Hammer Curl 30x12x5
Seated row 135x12x5 (2pro 2nuet 1sup)
Lat Pulldown 150x10x5
DB Pullover 35x12x5
Dradhang 5x15secs (use gloves or chalk next)
Rev Ez bar curl 45x12x2
Mach Arm Curl 75x12x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

9-10-23
Sleep 2300-0700 8hours

Day macros
2325cal 178g carb 87g fat 187g protein

Exercise - Alt Push+core
(weight/reps/sets)
Fasted Cardio treadmill 35mins avg hr 127
Flat DB press 60x10x4 60x7
Seated dips 145x10x2 145x8x2
Standing DB press 30x10x5
Tri push down ropes 85x12 95x12x3
Pec deck fly 175x12x5
DB Lat raise 30x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 30x12x2 30x10x3
DB Shrugs 55x12x5
Rev EZ Bar 45x12x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

9-13-23
Sleep 2200-0700 9 hours

Day macros
1676cal 99g carb 75g fat 147g protein

Exercise - Alt Push+core
(weight/reps/sets)
Fasted Cardio treadmill 50min avg hr 122
Flat DB press 60x12,12,11,10,8
Seated dips 145x12,13,10,8,8
Standing DB press 30x12x4 35x10
Tri push down ropes 85x15x2 85x12x3
Pec deck fly 175x12x4 190x8
DB Lat raise 20x12x5 moved down to fix form
Decline Cable Cross 30x12x4 40x12
DB skull crushers 45x12x5
DB Alter Front Raise 20x12x5 moved down to fix
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

@Ravenson why so low protein today? tell us what happened with food

 

[SteveSmi]

9-13-23
Sleep 2200-0700 9 hours

Day macros
1676cal 99g carb 75g fat 147g protein

Exercise - Alt Push+core
(weight/reps/sets)
Fasted Cardio treadmill 50min avg hr 122
Flat DB press 60x12,12,11,10,8
Seated dips 145x12,13,10,8,8
Standing DB press 30x12x4 35x10
Tri push down ropes 85x15x2 85x12x3
Pec deck fly 175x12x4 190x8
DB Lat raise 20x12x5 moved down to fix form
Decline Cable Cross 30x12x4 40x12
DB skull crushers 45x12x5
DB Alter Front Raise 20x12x5 moved down to fix
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

9 hours is solid

 

[Mobster]

I'd like to try a seated dips machine

 

[Ravenson]

@Ravenson why so low protein today? tell us what happened with food

Honestly was just too busy to eat.

 

[Ravenson]

Updated photos, feel like everything is filling in good other than lower chest and abs. Thoughts?

 

[25homes]

9-13-23
Sleep 2200-0700 9 hours

Day macros
1676cal 99g carb 75g fat 147g protein

Exercise - Alt Push+core
(weight/reps/sets)
Fasted Cardio treadmill 50min avg hr 122
Flat DB press 60x12,12,11,10,8
Seated dips 145x12,13,10,8,8
Standing DB press 30x12x4 35x10
Tri push down ropes 85x15x2 85x12x3
Pec deck fly 175x12x4 190x8
DB Lat raise 20x12x5 moved down to fix form
Decline Cable Cross 30x12x4 40x12
DB skull crushers 45x12x5
DB Alter Front Raise 20x12x5 moved down to fix
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

nice workout lets see food layout

 

[CEO]

bros if yo miss a day of protein it okay, make it up next day

 

[ROIDDERS]

thanks for getting those pics up! you are about 18% body fat. not bad

 

[chesty]

you will cut down fast if you tighten things up

 

[Ulter]

maybe consider adjusting carb intake and increase protein

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

make sure you update what you are eating exactly

 

[2Thick]

great job on this log so far, but tell us exactly what you are eating

 

[Vadim Fedorov]

just posting macros isn't enough IMO. get specific.

 

[MONSTRO]

not bad so far, by end of log you will be a beast. i see potential in you!