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napsgeargenezapharmateuticals domestic-supplypuritysourcelabsPeptide ProUGFREAK

Approved Log Precision Over Ego! Comprehensive 8-Week Recomposition Cycle Log

ROIDDERS said:
I’m feeling good on this 5-day split, my strength is going up every time I step to the bar.
Here are some of the details of some parts of my routine for this week:

Monday: Back/Biceps
Lat pulldown 4x12
Seated cable row 3x10
DB pullover 3x15
Face pulls 4x20
Incline curls 3x12
EZ bar curls 3x10

Tuesday: Legs
Hack squat 4x10
Walking lunges 3x20
Leg extensions 3x20
Leg curls 3x20
Standing calf raise 5x15
Tibialis machine 3x20

Wednesday: Chest/delts/tris
Thursday : Back + Rear Delts
Friday: Chest/Delts (light weight high rep)
Weekend: treadmill, sauna, pool Sat / full off Sunday
Food:
Calories: 2,900
Protein: 240g
Carbs: 275–325g (depends on activity that day)
Fats: 70–80g

I’ll add some more detailed exercises in the next few days, I’m still shifting my routine around as I type this. I weight in today at 192.1 which means I’m gaining some solid muscle mass, I see it in the mirror and feel it in some of my gym clothing already feeling tighter.
View attachment 4853
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@ROIDDERS Good to see the progress bro.........
 
When I sit to write these updates I always remember how important it is to log your progress. It helps me to be able to look back and see what I was doing at the time I was getting results. Having my cycle, diet and training program along with pictures all laid out here really helps give me some perspective on how my body is progressing.

Here I added some more details to my routine breakdown:

Fridays is all about chest and shoulders
Incline DB Press 4x15
Cable Crossovers 3x20
Seated Lateral Raises 4x20
Front Raises 3x15
Machine Shoulder Press 4x12
Pec Deck 3x20

Saturday is my active recovery day:
Incline treadmill 15 mins
Sauna 15–30 mins (stretching the whole time)
Pool: 8 slow laps + shoulder mobility work

Sunday is more of a passive recovery:
No gym
20 mins yoga-style stretching at home
Foam rolling for quads, glutes, upper back
Stas as of today:

Weight 192.7 lbs
Sleep 7.5–8 hrs/night
Pumps hard and dry
No water retention < important for me
Appetite consistent
Digestion is clean, going well and often.

So far so good, nothing major to report as far as any sides go, looking forward to more changes in the mirror and putting up more plates.

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ROIDDERS said:
When I sit to write these updates I always remember how important it is to log your progress. It helps me to be able to look back and see what I was doing at the time I was getting results. Having my cycle, diet and training program along with pictures all laid out here really helps give me some perspective on how my body is progressing.

Here I added some more details to my routine breakdown:

Fridays is all about chest and shoulders
Incline DB Press 4x15
Cable Crossovers 3x20
Seated Lateral Raises 4x20
Front Raises 3x15
Machine Shoulder Press 4x12
Pec Deck 3x20

Saturday is my active recovery day:
Incline treadmill 15 mins
Sauna 15–30 mins (stretching the whole time)
Pool: 8 slow laps + shoulder mobility work

Sunday is more of a passive recovery:
No gym
20 mins yoga-style stretching at home
Foam rolling for quads, glutes, upper back
Stas as of today:

Weight 192.7 lbs
Sleep 7.5–8 hrs/night
Pumps hard and dry
No water retention < important for me
Appetite consistent
Digestion is clean, going well and often.

So far so good, nothing major to report as far as any sides go, looking forward to more changes in the mirror and putting up more plates.

View attachment 4864
Click to expand...
@ROIDDERS massive back Damn!
 
ROIDDERS said:
When I sit to write these updates I always remember how important it is to log your progress. It helps me to be able to look back and see what I was doing at the time I was getting results. Having my cycle, diet and training program along with pictures all laid out here really helps give me some perspective on how my body is progressing.

Here I added some more details to my routine breakdown:

Fridays is all about chest and shoulders
Incline DB Press 4x15
Cable Crossovers 3x20
Seated Lateral Raises 4x20
Front Raises 3x15
Machine Shoulder Press 4x12
Pec Deck 3x20

Saturday is my active recovery day:
Incline treadmill 15 mins
Sauna 15–30 mins (stretching the whole time)
Pool: 8 slow laps + shoulder mobility work

Sunday is more of a passive recovery:
No gym
20 mins yoga-style stretching at home
Foam rolling for quads, glutes, upper back
Stas as of today:

Weight 192.7 lbs
Sleep 7.5–8 hrs/night
Pumps hard and dry
No water retention < important for me
Appetite consistent
Digestion is clean, going well and often.

So far so good, nothing major to report as far as any sides go, looking forward to more changes in the mirror and putting up more plates.

View attachment 4864
Click to expand...
@ROIDDERS wow you look great man
the one weakness i see is your calves. but you are blessed with an amazing back
 
ROIDDERS said:
When I sit to write these updates I always remember how important it is to log your progress. It helps me to be able to look back and see what I was doing at the time I was getting results. Having my cycle, diet and training program along with pictures all laid out here really helps give me some perspective on how my body is progressing.

Here I added some more details to my routine breakdown:

Fridays is all about chest and shoulders
Incline DB Press 4x15
Cable Crossovers 3x20
Seated Lateral Raises 4x20
Front Raises 3x15
Machine Shoulder Press 4x12
Pec Deck 3x20

Saturday is my active recovery day:
Incline treadmill 15 mins
Sauna 15–30 mins (stretching the whole time)
Pool: 8 slow laps + shoulder mobility work

Sunday is more of a passive recovery:
No gym
20 mins yoga-style stretching at home
Foam rolling for quads, glutes, upper back
Stas as of today:

Weight 192.7 lbs
Sleep 7.5–8 hrs/night
Pumps hard and dry
No water retention < important for me
Appetite consistent
Digestion is clean, going well and often.

So far so good, nothing major to report as far as any sides go, looking forward to more changes in the mirror and putting up more plates.

View attachment 4864
Click to expand...
@ROIDDERS Bro, you looking good, but let's face it. You know, not gonna be able to take me down, no matter how big you get.
 
ROIDDERS said:
When I sit to write these updates I always remember how important it is to log your progress. It helps me to be able to look back and see what I was doing at the time I was getting results. Having my cycle, diet and training program along with pictures all laid out here really helps give me some perspective on how my body is progressing.

Here I added some more details to my routine breakdown:

Fridays is all about chest and shoulders
Incline DB Press 4x15
Cable Crossovers 3x20
Seated Lateral Raises 4x20
Front Raises 3x15
Machine Shoulder Press 4x12
Pec Deck 3x20

Saturday is my active recovery day:
Incline treadmill 15 mins
Sauna 15–30 mins (stretching the whole time)
Pool: 8 slow laps + shoulder mobility work

Sunday is more of a passive recovery:
No gym
20 mins yoga-style stretching at home
Foam rolling for quads, glutes, upper back
Stas as of today:

Weight 192.7 lbs
Sleep 7.5–8 hrs/night
Pumps hard and dry
No water retention < important for me
Appetite consistent
Digestion is clean, going well and often.

So far so good, nothing major to report as far as any sides go, looking forward to more changes in the mirror and putting up more plates.

View attachment 4864
Click to expand...
@ROIDDERS bros you lookin amazing. big size on your frame. you hardcore no doubt.
 
ROIDDERS said:
When I sit to write these updates I always remember how important it is to log your progress. It helps me to be able to look back and see what I was doing at the time I was getting results. Having my cycle, diet and training program along with pictures all laid out here really helps give me some perspective on how my body is progressing.

Here I added some more details to my routine breakdown:

Fridays is all about chest and shoulders
Incline DB Press 4x15
Cable Crossovers 3x20
Seated Lateral Raises 4x20
Front Raises 3x15
Machine Shoulder Press 4x12
Pec Deck 3x20

Saturday is my active recovery day:
Incline treadmill 15 mins
Sauna 15–30 mins (stretching the whole time)
Pool: 8 slow laps + shoulder mobility work

Sunday is more of a passive recovery:
No gym
20 mins yoga-style stretching at home
Foam rolling for quads, glutes, upper back
Stas as of today:

Weight 192.7 lbs
Sleep 7.5–8 hrs/night
Pumps hard and dry
No water retention < important for me
Appetite consistent
Digestion is clean, going well and often.

So far so good, nothing major to report as far as any sides go, looking forward to more changes in the mirror and putting up more plates.

View attachment 4864
Click to expand...
@ROIDDERS Looking good. My man. Keep up the good work. Back shot. Looks incredible.
 
ROIDDERS said:
When I sit to write these updates I always remember how important it is to log your progress. It helps me to be able to look back and see what I was doing at the time I was getting results. Having my cycle, diet and training program along with pictures all laid out here really helps give me some perspective on how my body is progressing.

Here I added some more details to my routine breakdown:

Fridays is all about chest and shoulders
Incline DB Press 4x15
Cable Crossovers 3x20
Seated Lateral Raises 4x20
Front Raises 3x15
Machine Shoulder Press 4x12
Pec Deck 3x20

Saturday is my active recovery day:
Incline treadmill 15 mins
Sauna 15–30 mins (stretching the whole time)
Pool: 8 slow laps + shoulder mobility work

Sunday is more of a passive recovery:
No gym
20 mins yoga-style stretching at home
Foam rolling for quads, glutes, upper back
Stas as of today:

Weight 192.7 lbs
Sleep 7.5–8 hrs/night
Pumps hard and dry
No water retention < important for me
Appetite consistent
Digestion is clean, going well and often.

So far so good, nothing major to report as far as any sides go, looking forward to more changes in the mirror and putting up more plates.

View attachment 4864
Click to expand...
@ROIDDERS I agree with you super important to be specific your hardcore for sure. Keep it going looking fantastic on the upper body.
 
ROIDDERS said:
When I sit to write these updates I always remember how important it is to log your progress. It helps me to be able to look back and see what I was doing at the time I was getting results. Having my cycle, diet and training program along with pictures all laid out here really helps give me some perspective on how my body is progressing.

Here I added some more details to my routine breakdown:

Fridays is all about chest and shoulders
Incline DB Press 4x15
Cable Crossovers 3x20
Seated Lateral Raises 4x20
Front Raises 3x15
Machine Shoulder Press 4x12
Pec Deck 3x20

Saturday is my active recovery day:
Incline treadmill 15 mins
Sauna 15–30 mins (stretching the whole time)
Pool: 8 slow laps + shoulder mobility work

Sunday is more of a passive recovery:
No gym
20 mins yoga-style stretching at home
Foam rolling for quads, glutes, upper back
Stas as of today:

Weight 192.7 lbs
Sleep 7.5–8 hrs/night
Pumps hard and dry
No water retention < important for me
Appetite consistent
Digestion is clean, going well and often.

So far so good, nothing major to report as far as any sides go, looking forward to more changes in the mirror and putting up more plates.

View attachment 4864
Click to expand...
@ROIDDERS looking like a champ man. Top notch back
 
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