Approved Log My recomp cycle log

[Mobster]

Also here is a leg pic from my last leg day. What am I doing wrong with quads? They just won’t grow.

Post the pics again but with your last leg day workout

 

[Ravenson]

Post the pics again but with your last leg day workout

I admittedly go lighter on legs days since my broken back but I’m slowly increasing weight and do higher rep range. By the end of the final set I would say I’m near if not at failure.

Exercise- Alt leg (snap fit)
Fasted Cardio tread 50min
DB Goblet squats 50x20x3
DB Standing calf raise 50*2x20x3
DB RDL 30*2x20x3
Hip Abductors 115x20 125x15x2
Hip adductors 190x20x3
Leg extensions 110x20x3
Seated leg curl 110x20x3
Cable glute KB (mach unavailable)
Hip thrusts 135x10x3
Seated calf raises 100x20x3

 

[25homes]

9-20-23
Sleep 2100-0700 10hours

All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet

Breakfast
Coffee w /creamer
70cal 10g carb 3g fat

Lunch
500g Beef Chili
876cal 32.2g carb 51.7g fat 56.9g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
1076cal 59.7g carb 51.7g fat 76.9g protein

Second Lunch
10oz Pork Tenderloin
400cal 0g carb 15g fat 60g protein

Dinner
15oz Pork Tenderloin
600cal 0g carb 22.5g fat 90g protein
Mac and cheese
340cal 43g carb 11.5g fat 13g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1140cal 70.5g carb 34g fat 123g protein

Pre/post-workout
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
3121cal 150g carb 151g fat 259g protein

Exercise- Alt Pull+core (Snap Fit)
Fasted Cardio Tread 50mins
Asst Pull up -95x12x5
Facepull 120x10x5
Cable Curl 75x12x5
BB Bent over row 135x12x3 145x8,10
BB high row (to overhead) 55x10x5
DB Shrug 55x12x5
Rev pec Deck 120x12x5
DB Hammer Curl 30x12x5
Seated row 135x12x5 (2pro 2nuet 1sup)
Lat Pulldown 150x12x5
DB Pullover 35x12x5
Dead hang 5x15secs (use chalk)
Rev Ez bar curl 45x12x2
Mach Arm Curl 85x8x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

9-17-23

Exercise - Alt Push+core
(weight/reps/sets)
Fasted Cardio treadmill 50min avg hr 122
Flat DB press 60x12,12,12,11,7
Seated dips 145x12,13,10,8,8
Standing DB press 35x12,12,10,10,10
Cable overhead ext 65x12x5
Pec deck fly 175x12x4 190x8
DB Lat raise 25x12x5
Decline Cable Cross 40x12x5
Tri push down rope 85x12x5
DB Alter Front Raise 20x12x5 moved down to fix
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

this is a great update here

Also here is a leg pic from my last leg day. What am I doing wrong with quads? They just won’t grow.

smash them with heavy weight low rep like 4-7 rep range

 

[QuadSweep]

It's totally okay to go light. Just make sure you train them.

 

[BodyMonster34]

bro nice i broke my back too years ago on motorcycle

 

[JasonPriest]

Sorry to hear that. Your back might be bothering you a little bit going heavy so don't chance it

 

[MONSTRO]

your legs will grow, go heavier a little at a time

 

[Vadim Fedorov]

Don't risk any problems with your back. Did your doctor say you could train heavy?

 

[2Thick]

What kind of back injury?

 

[e2]

I injured my back as well, and I found that when I am doing proper squats, they don't bother me.

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

your quads have some definition. i don't agree they arent' growing. Being patient is #1

 

[chesty]

Your calves look like they are pretty big so your quads will follow. Don't worry.

 

[ROIDDERS]

Do some squats lunges and deadlifts, they will grow. Trust me.

 

[CEO]

bro yo legs not bad. You being too hard on yourself.

 

[Ravenson]

What kind of back injury?

In may of 2018 I fell down a 20 foot flight of stairs and herniated 15 discs in my spine from skull to ass. Spent the next 4 years in a wheel chair or on a cane. Only been walking unassisted for the last 18months or so. It’s easier to just say I broke my back than explain all of that. For all intent and purpose my back was broken, just not fractured.

 

[Ravenson]

bro yo legs not bad. You being too hard on yourself.

Thanks yeah I think I got used to all the fat on them and look small to me since they are down from around 30” to around 26” now. calves are right around 18” and getting pretty lean.

 

[Ravenson]

Don't risk any problems with your back. Did your doctor say you could train heavy?

Yes I’m cleared to lift heavy but supposed to stop the second something feels off in the back.

 

[starboy]

In may of 2018 I fell down a 20 foot flight of stairs and herniated 15 discs in my spine from skull to ass. Spent the next 4 years in a wheel chair or on a cane. Only been walking unassisted for the last 18months or so. It’s easier to just say I broke my back than explain all of that. For all intent and purpose my back was broken, just not fractured.

@Ravenson i remember you had a serious injury, we all support you, you are a strong powerful man for going thru this and being back full force
VERY MUCH RESPECTED!

 

[ballin2504]

Get low in those squats