Approved Log My recomp cycle log

[Ravenson]

Does the past injury flare up very much?

Not as much as it used to, the more I build the less the spine bothers me.

 

[Ravenson]

Forgot to do my log yesterday but this was my workout.

8-14-23

Exercise - Pull+Core
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -100x10x3
Facepull 60x12x3
Lat Pulldown 120x12x3
Rev Pec Deck 120x12x3
Machine Arm Curl 85x12x3
Diverging row 105x12x3
DB Hammer Curl 22.5x12x3
DB Shrugs 50x12x3
Ez bar rev curl 40x12x3
DB Pullover 25x12x3
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 25mins
Stomach vac in sauna 7x30secs

 

[SteveSmi]

that was a great workout

 

[going2cycle]

Forgot to do my log yesterday but this was my workout.

8-14-23

Exercise - Pull+Core
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -100x10x3
Facepull 60x12x3
Lat Pulldown 120x12x3
Rev Pec Deck 120x12x3
Machine Arm Curl 85x12x3
Diverging row 105x12x3
DB Hammer Curl 22.5x12x3
DB Shrugs 50x12x3
Ez bar rev curl 40x12x3
DB Pullover 25x12x3
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 25mins
Stomach vac in sauna 7x30secs

@Ravenson again good training you taking it a bit slower

you sure so much cardio when you recovering?

 

[JasonPriest]

not an easy day

 

[QuadSweep]

you doing great

 

[MONSTRO]

@Ravenson the dediction is high level respect

 

[e2]

g2g log @Ravenson

 

[StevenDarwinMD]

APPROVED LOG

 

[CEO]

bros the play is in WIN

 

[Mobster]

Forgot to do my log yesterday but this was my workout.

8-14-23

Exercise - Pull+Core
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -100x10x3
Facepull 60x12x3
Lat Pulldown 120x12x3
Rev Pec Deck 120x12x3
Machine Arm Curl 85x12x3
Diverging row 105x12x3
DB Hammer Curl 22.5x12x3
DB Shrugs 50x12x3
Ez bar rev curl 40x12x3
DB Pullover 25x12x3
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 25mins
Stomach vac in sauna 7x30secs

Way too much. Like 14 exercises??

 

[25homes]

Forgot to do my log yesterday but this was my workout.

8-14-23

Exercise - Pull+Core
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -100x10x3
Facepull 60x12x3
Lat Pulldown 120x12x3
Rev Pec Deck 120x12x3
Machine Arm Curl 85x12x3
Diverging row 105x12x3
DB Hammer Curl 22.5x12x3
DB Shrugs 50x12x3
Ez bar rev curl 40x12x3
DB Pullover 25x12x3
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 25mins
Stomach vac in sauna 7x30secs

where is the food

 

[Ravenson]

8-23-23

Sleep 2200-0700 9hours

Diet

Lunch
16oz pork loin
520cal 0g carbs 16g fat 160g protein
5oz Avocado Spread
228cal 11.3g carb 21.3g fat 2.8g protein
Lunch Macros
748cal 11.3g carb 37.3g fat 162.8g protein



Dinner
16oz pork loin
520cal 0g carbs 16g fat 160g protein
5oz Avocado Spread
228cal 11.3g carb 21.3g fat 2.8g protein
Dinner Macros
748cal 11.3g carb 37.3g fat 162.8g 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
1851cal 32.6g carb 108.8g fat 325.6g protein

1st workout post surgery (fully cleared medically)

Exercise - Alt Push
(weight/reps/sets)
Fasted Cardio treadmill 35mins avg hr 127
Flat DB press 50x15,15,12
Seated dips 145x10x3
Standing DB press 30x10x3
Tri push down ropes 85x12x5
Pec deck fly 180x12,10,10
DB Lat raise 25x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 30x12x3
DB Shrugs 55x12x3
Rev EZ Bar 45x12x3
Face pull 45x15x5

 

[Ravenson]

Feel amazing for first day back in over a week, got full clearance to lift as normal but still held back the volume a bit.

 

[starboy]

8-23-23

Sleep 2200-0700 9hours

Diet

Lunch
16oz pork loin
520cal 0g carbs 16g fat 160g protein
5oz Avocado Spread
228cal 11.3g carb 21.3g fat 2.8g protein
Lunch Macros
748cal 11.3g carb 37.3g fat 162.8g protein



Dinner
16oz pork loin
520cal 0g carbs 16g fat 160g protein
5oz Avocado Spread
228cal 11.3g carb 21.3g fat 2.8g protein
Dinner Macros
748cal 11.3g carb 37.3g fat 162.8g 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
1851cal 32.6g carb 108.8g fat 325.6g protein

1st workout post surgery (fully cleared medically)

Exercise - Alt Push
(weight/reps/sets)
Fasted Cardio treadmill 35mins avg hr 127
Flat DB press 50x15,15,12
Seated dips 145x10x3
Standing DB press 30x10x3
Tri push down ropes 85x12x5
Pec deck fly 180x12,10,10
DB Lat raise 25x12x5
DB skull crushers 45x12x5
DB Alter Front Raise 30x12x3
DB Shrugs 55x12x3
Rev EZ Bar 45x12x3
Face pull 45x15x5

@Ravenson looking good on the training diet

 

[CEO]

bros welcome back push it

 

[ROIDDERS]

recomp is back welcome

 

[chesty]

@Ravenson i was waiting on you back

 

[StevenDarwinMD]

APPROVED LOG

 

[MONSTRO]

respect for you doing it