Approved Log My recomp cycle log

[Topps_Baseball88]

Respect on the details ️

 

[Tiger Salman Khan]

good updates on the log..........

 

[Ravenson]

5-17-23
Diet was absolute crap today, had to eat out twice do the wifey having to get squeezed by the mammogram machine. Tomorrow will be a better day.
Cool aside, today during workout pump I saw my cephalic vein pop through the skin a bit for the first time in over 5 years.

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

Diet

Breakfast
Coffee w/cream
70cal 10g carb 3g fat
Breakfast macros
70cal 10g carb 3g fat

Lunch
Buffalo Chicken Sandwich
561cal 46g carb 29g fat 26g protein
Fries
230cal 29g carb 11g fat 3g protein
Lunch Macros
791cal 75g carb 40g fat 29g protein

Dinner
Half large New York Steamer (firehouse subs)
595cal 40g carb 32g fat 37g protein
5 cheese Mac and cheese
380cal 33g carb 20g fat 17g protein
Protein shake with skim milk
380cal 31g carb 1.5g fat 59g protein
Dinner macros
1355cal 104g carb 53.5g fat 113g protein

Pre/post-workout
10 Var sublingual pre-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
Flax seed oil 80cal 8g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Pre/Post/EFAs macros
298cal 10g carb 27g fat 0g protein (not figured in daily macros)

Day macros
2216cal 189g carb 96g fat 142g protein

Exercise- Pull+Core

1 min rest between sets 2-3min rest between stations

Cardio Treadmill 65m 4.2mi
Weight assisted pull-ups 130x12x5
Lat Pulldown 95x12x5
Pullover 90x12x5
Rev Pec Deck 100x12x5
Machine Arm Curl 80x12x5
Diverging row 75x12x5 (2 nuet 2 pro 1sup)
DB Hammer Curl 15x15x5
DB Shrugs 30x15x5
Back extension 80x20x5
Machine crunch 90x20x5
Machine Obs 125x20x5
Sauna 20mins at 170°
Stomach Vacs in Sauna 5x30secs

 

[GHgut4life]

5-17-23
Diet was absolute crap today, had to eat out twice do the wifey having to get squeezed by the mammogram machine. Tomorrow will be a better day.
Cool aside, today during workout pump I saw my cephalic vein pop through the skin a bit for the first time in over 5 years.

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

Diet

Breakfast
Coffee w/cream
70cal 10g carb 3g fat
Breakfast macros
70cal 10g carb 3g fat

Lunch
Buffalo Chicken Sandwich
561cal 46g carb 29g fat 26g protein
Fries
230cal 29g carb 11g fat 3g protein
Lunch Macros
791cal 75g carb 40g fat 29g protein

Dinner
Half large New York Steamer (firehouse subs)
595cal 40g carb 32g fat 37g protein
5 cheese Mac and cheese
380cal 33g carb 20g fat 17g protein
Protein shake with skim milk
380cal 31g carb 1.5g fat 59g protein
Dinner macros
1355cal 104g carb 53.5g fat 113g protein

Pre/post-workout
10 Var sublingual pre-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
Flax seed oil 80cal 8g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Pre/Post/EFAs macros
298cal 10g carb 27g fat 0g protein (not figured in daily macros)

Day macros
2216cal 189g carb 96g fat 142g protein

Exercise- Pull+Core

1 min rest between sets 2-3min rest between stations

Cardio Treadmill 65m 4.2mi
Weight assisted pull-ups 130x12x5
Lat Pulldown 95x12x5
Pullover 90x12x5
Rev Pec Deck 100x12x5
Machine Arm Curl 80x12x5
Diverging row 75x12x5 (2 nuet 2 pro 1sup)
DB Hammer Curl 15x15x5
DB Shrugs 30x15x5
Back extension 80x20x5
Machine crunch 90x20x5
Machine Obs 125x20x5
Sauna 20mins at 170°
Stomach Vacs in Sauna 5x30secs

@Ravenson bad diet or not but you still logging which I like.

Never stop keep pushing this hard.

 

[Ravenson]

Thursday 5-18 was a rest day but did a 5mi fasted walk in 72mins.

Tomorrow Saturday 5-20 will be a 10mi weighted ruck. Then I honor the Gods. So there won’t be a log update again til Sunday or monday

5-19-23

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

Diet
Breakfast
Coffee w/cream
Breakfast macros
70cal 10g carb 3g fat

Lunch
2 cajun ranch fish tacos
Lunch Macros
468cal 13g carb 12.5g fat 75g protein

Second Lunch
Mint chocolate protein shake w/2% milk
Second lunch macros
484cal 36g carb 12.8g fat 59.3g protein

Dinner
10oz boneless skinless chicken breast
311cal 0g carb 2.2g fat 73.3g protein
1 cup Mac and Cheese
280cal 41g carb 7.5g fat 10g protein
2.5 cups skim milk
200cal 27.5g carb 0g milk 20g protein
Dinner macros
791cal 68.5g carb 9.7g fat 103.3g protein

Snack
Intra-workout outright bar
290cal 25g carb 14g fat 16g protein

Pre/post-workout
Pre-workout 10mg sublingual Var

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Flax seed oil 80cal 8g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Pre/Post/EFAs macros
298cal 10g carb 27g fat 0g protein
(Not included in daily macros)
Day macros
2103cal 152g carb 52g fat 253g protein

Exercise- Legs
Fasted cardio Tread 65m 4.25mi avg HR 126
Hip abduct 85x15x5
Calf press 75x15x6 Normal Mach OOS
Free motion calf machine 260x20x5
Leg press 175x15x5
Hip add 115x20 150x20x4
Leg ex 115x15 110x15x40
Seated leg curl 100x15 95x15x4
Glute 55x15x3 65x15x3 out of service
Sauna 20mins

 

[SteveSmi]

great job man, nice workout

 

[RealQuadzilla40]

Thursday 5-18 was a rest day but did a 5mi fasted walk in 72mins.

Tomorrow Saturday 5-20 will be a 10mi weighted ruck. Then I honor the Gods. So there won’t be a log update again til Sunday or monday

5-19-23

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

Diet
Breakfast
Coffee w/cream
Breakfast macros
70cal 10g carb 3g fat

Lunch
2 cajun ranch fish tacos
Lunch Macros
468cal 13g carb 12.5g fat 75g protein

Second Lunch
Mint chocolate protein shake w/2% milk
Second lunch macros
484cal 36g carb 12.8g fat 59.3g protein

Dinner
10oz boneless skinless chicken breast
311cal 0g carb 2.2g fat 73.3g protein
1 cup Mac and Cheese
280cal 41g carb 7.5g fat 10g protein
2.5 cups skim milk
200cal 27.5g carb 0g milk 20g protein
Dinner macros
791cal 68.5g carb 9.7g fat 103.3g protein

Snack
Intra-workout outright bar
290cal 25g carb 14g fat 16g protein

Pre/post-workout
Pre-workout 10mg sublingual Var

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Flax seed oil 80cal 8g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Pre/Post/EFAs macros
298cal 10g carb 27g fat 0g protein
(Not included in daily macros)
Day macros
2103cal 152g carb 52g fat 253g protein

Exercise- Legs
Fasted cardio Tread 65m 4.25mi avg HR 126
Hip abduct 85x15x5
Calf press 75x15x6 Normal Mach OOS
Free motion calf machine 260x20x5
Leg press 175x15x5
Hip add 115x20 150x20x4
Leg ex 115x15 110x15x40
Seated leg curl 100x15 95x15x4
Glute 55x15x3 65x15x3 out of service
Sauna 20mins

@Ravenson 72 minutes fasted cardio that's on POINT!

 

[JasonPriest]

you are doing great

 

[BodyMonster34]

bro try tanker cardio, nothing better

 

[Ravenson]

Thank you all for the encouragement, it really helps me keep going. Woke up yesterday morning at 5am and just wanted to quit but read through some comments on my log and found the motivation to get my ass up. So again thank you all.

 

[Ravenson]

bro try tanker cardio, nothing better

Never heard of it? What is it? Google search just came of with some woman, Lisa Tanker, doing fitness videos.

 

[ROIDDERS]

Thank you all for the encouragement, it really helps me keep going. Woke up yesterday morning at 5am and just wanted to quit but read through some comments on my log and found the motivation to get my ass up. So again thank you all.

thats cardio city make sure you listening to the evo podcast while walking

 

[CEO]

Thank you all for the encouragement, it really helps me keep going. Woke up yesterday morning at 5am and just wanted to quit but read through some comments on my log and found the motivation to get my ass up. So again thank you all.

bros we always here for you

 

[QuadSweep]

best cardio improvement on anabolex

 

[Ulter]

you a great playa go go go

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

also i see your diet improved too sweet

 

[2Thick]

power TOP log fact

 

[MONSTRO]

log respect for you

and bodymonster is just playin he's a prison workout guy

 

[25homes]

Thursday 5-18 was a rest day but did a 5mi fasted walk in 72mins.

Tomorrow Saturday 5-20 will be a 10mi weighted ruck. Then I honor the Gods. So there won’t be a log update again til Sunday or monday

5-19-23

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

Diet
Breakfast
Coffee w/cream
Breakfast macros
70cal 10g carb 3g fat

Lunch
2 cajun ranch fish tacos
Lunch Macros
468cal 13g carb 12.5g fat 75g protein

Second Lunch
Mint chocolate protein shake w/2% milk
Second lunch macros
484cal 36g carb 12.8g fat 59.3g protein

Dinner
10oz boneless skinless chicken breast
311cal 0g carb 2.2g fat 73.3g protein
1 cup Mac and Cheese
280cal 41g carb 7.5g fat 10g protein
2.5 cups skim milk
200cal 27.5g carb 0g milk 20g protein
Dinner macros
791cal 68.5g carb 9.7g fat 103.3g protein

Snack
Intra-workout outright bar
290cal 25g carb 14g fat 16g protein

Pre/post-workout
Pre-workout 10mg sublingual Var

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Flax seed oil 80cal 8g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Pre/Post/EFAs macros
298cal 10g carb 27g fat 0g protein
(Not included in daily macros)
Day macros
2103cal 152g carb 52g fat 253g protein

Exercise- Legs
Fasted cardio Tread 65m 4.25mi avg HR 126
Hip abduct 85x15x5
Calf press 75x15x6 Normal Mach OOS
Free motion calf machine 260x20x5
Leg press 175x15x5
Hip add 115x20 150x20x4
Leg ex 115x15 110x15x40
Seated leg curl 100x15 95x15x4
Glute 55x15x3 65x15x3 out of service
Sauna 20mins

damn bro you got that eat window short....