Approved Log My recomp cycle log

[Topps_Baseball88]

Killing it

 

[Ravenson]

Forgot to post Labor Day workout so it’s at the bottom of this one.

9-08-23

Sleep 2100-0700 10hours

Diet
Breakfast
Coffee with creamer
70cal 10g carb 3g fat

Lunch
13oz Center cut pork loin
520cal 0g carb 19.5g fat 78g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
200g Pineapple
100cal 26g carb .2g fat 1g protein
Lunch Macros
848cal 37.3g carb 41g fat 81.8g protein

Second Lunch
400g Lentils and Beef soup
360cal 39g carb 10g fat 28g protein

Dinner
10oz Garlic Sausage
900cal 5g carb 75g fat 45g protein
170g mashed potato
190cal 27g carb 8g fat 3g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
1290cal 59.5g carb 83g fat 68g 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
2923cal 155g carb 171g fat 177g protein

Exercise- Alt Pull+core (Snap Fit)
Fasted Cardio Tread 35mins avg HR 120
Asst Pull up -78x10x5
Facepull 115x12x5
Cable Curl 75x12x5
BB Bent over row 135x10x5
DB Shrug 55x12x5
Rev pec Deck 120x12x5
DB Hammer Curl 30x12x5
Seated row 130x12x5 (2pro 2nuet 1sup)
Lat Pulldown 145x12x5
DB Pullover 35x12x5
Rev Ez bar curl 45x12x2
Mach Arm Curl 75x12x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

9-04-23
Exercise - Alt Push+core

(weight/reps/sets)
Fasted Cardio treadmill 35mins avg hr 127
Flat DB press 55x10x4
Seated dips 145x10x2 145x8x2
Standing DB press 30x12x3 30x10
Tri push down ropes 85x12 95x12x3
Pec deck fly 180x12x4
DB Lat raise 25x12x2 30x10x2
DB skull crushers 45x12x4
DB Alter Front Raise 30x12x4
DB Shrugs 55x12x4
Rev EZ Bar 45x12x4
Mach Crunch 100x20x5

 

[SteveSmi]

keep it up man, even on holidays

 

[GHgut4life]

Forgot to post Labor Day workout so it’s at the bottom of this one.

9-08-23

Sleep 2100-0700 10hours

Diet
Breakfast
Coffee with creamer
70cal 10g carb 3g fat

Lunch
13oz Center cut pork loin
520cal 0g carb 19.5g fat 78g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
200g Pineapple
100cal 26g carb .2g fat 1g protein
Lunch Macros
848cal 37.3g carb 41g fat 81.8g protein

Second Lunch
400g Lentils and Beef soup
360cal 39g carb 10g fat 28g protein

Dinner
10oz Garlic Sausage
900cal 5g carb 75g fat 45g protein
170g mashed potato
190cal 27g carb 8g fat 3g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
1290cal 59.5g carb 83g fat 68g 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
2923cal 155g carb 171g fat 177g protein

Exercise- Alt Pull+core (Snap Fit)
Fasted Cardio Tread 35mins avg HR 120
Asst Pull up -78x10x5
Facepull 115x12x5
Cable Curl 75x12x5
BB Bent over row 135x10x5
DB Shrug 55x12x5
Rev pec Deck 120x12x5
DB Hammer Curl 30x12x5
Seated row 130x12x5 (2pro 2nuet 1sup)
Lat Pulldown 145x12x5
DB Pullover 35x12x5
Rev Ez bar curl 45x12x2
Mach Arm Curl 75x12x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

9-04-23
Exercise - Alt Push+core

(weight/reps/sets)
Fasted Cardio treadmill 35mins avg hr 127
Flat DB press 55x10x4
Seated dips 145x10x2 145x8x2
Standing DB press 30x12x3 30x10
Tri push down ropes 85x12 95x12x3
Pec deck fly 180x12x4
DB Lat raise 25x12x2 30x10x2
DB skull crushers 45x12x4
DB Alter Front Raise 30x12x4
DB Shrugs 55x12x4
Rev EZ Bar 45x12x4
Mach Crunch 100x20x5

@Ravenson good to see you back posting and sharing. you make the avocado spread or buy?

 

[CEO]

bros i get fresh avocado from mexico south of border

 

[ROIDDERS]

yeah make that stuff fresh always

 

[chesty]

football season party at my house we make the spread that morning. wife good at it

 

[Ulter]

what are your plans this weekend?

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

i love recomp logs, they are the best

 

[2Thick]

mach crunch and db shrugs nice additions! GOAT

 

[Vadim Fedorov]

cardio plans or no?

 

[MONSTRO]

I'm the pro here, this is a solid workout. very good !

 

[JasonPriest]

loving the fasted cardio, you are killin it

 

[BodyMonster34]

bro frontal pics no shorts please next

 

[QuadSweep]

BM stop asking for pics you nasty SOB

 

[25homes]

Forgot to post Labor Day workout so it’s at the bottom of this one.

9-08-23

Sleep 2100-0700 10hours

Diet
Breakfast
Coffee with creamer
70cal 10g carb 3g fat

Lunch
13oz Center cut pork loin
520cal 0g carb 19.5g fat 78g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
200g Pineapple
100cal 26g carb .2g fat 1g protein
Lunch Macros
848cal 37.3g carb 41g fat 81.8g protein

Second Lunch
400g Lentils and Beef soup
360cal 39g carb 10g fat 28g protein

Dinner
10oz Garlic Sausage
900cal 5g carb 75g fat 45g protein
170g mashed potato
190cal 27g carb 8g fat 3g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
1290cal 59.5g carb 83g fat 68g 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
2923cal 155g carb 171g fat 177g protein

Exercise- Alt Pull+core (Snap Fit)
Fasted Cardio Tread 35mins avg HR 120
Asst Pull up -78x10x5
Facepull 115x12x5
Cable Curl 75x12x5
BB Bent over row 135x10x5
DB Shrug 55x12x5
Rev pec Deck 120x12x5
DB Hammer Curl 30x12x5
Seated row 130x12x5 (2pro 2nuet 1sup)
Lat Pulldown 145x12x5
DB Pullover 35x12x5
Rev Ez bar curl 45x12x2
Mach Arm Curl 75x12x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

9-04-23
Exercise - Alt Push+core

(weight/reps/sets)
Fasted Cardio treadmill 35mins avg hr 127
Flat DB press 55x10x4
Seated dips 145x10x2 145x8x2
Standing DB press 30x12x3 30x10
Tri push down ropes 85x12 95x12x3
Pec deck fly 180x12x4
DB Lat raise 25x12x2 30x10x2
DB skull crushers 45x12x4
DB Alter Front Raise 30x12x4
DB Shrugs 55x12x4
Rev EZ Bar 45x12x4
Mach Crunch 100x20x5

great update here

 

[Ravenson]

@Ravenson good to see you back posting and sharing. you make the avocado spread or buy?

I typically buy it from a store called HEB here in south texas. Basically guac without the tomato and onions.

 

[Ravenson]

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

 

[Mobster]

Sleep is sweet