Approved Log Log EP for healing / recovery

[lundgren]

Post up photos of the exercises

About cardio boxe it's not possible because i work in group, but i try my best when i go early to take some picture about me (but i don't like posted particulary on opened forum)

 

[25homes]

Good Morning <3

27/06 The weather are very hot .... i think i need to change my diet with more fruits and made fresh meal.

I received my results about the plasma level of iron with 80MG daily.
Results : Ferritine: 81ng/mL and the minimal and maximal are (22-322) so i don't have a high level but it's not very low, i think add 40MG so 120MG daily and i try to take this on empty stomach surely at the start of the day.


04:15 AM : 250MCG Huperzine-A + 400ML water
04:40 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)

05:10 AM :75G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.

01:30PM : Cardio boxe training

- 5 mins Warm up ( all body )
- 10 mins jump rope.

Cycle 1 :

- Direct forward
- Moulinet
- Front hook
- Tricep plank
- Direct chain + hook


Cycle 2 :

- Chair (back to wall)
- Knee strike (inner thigh adductor)
- Side kick
- Whipped before
- Squat and knee strike

Cycle 3 :

- Sequence of left + right side kick + chased (front)
- Sequence of right (left and right) + hook (right and left) until exhaustion.

04:30 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine)
3G Creatine Monohydrate (CreaPure) +
8G Citruline base +
2 Banana
30ml Lemone Juice
25G Honey
Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg)
3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

06:30 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.

08:00 PM : 100G Tuna Albacor + 15G Olive Oil + 110G Whole PAsta + 80G mix legums + 200G Fresh Yogurt.

10:00 PM : Salad fruits ( strawberry + kiwi + banana) 250G + 500G Cottage Cheese + 6G Fish oil + 1,9MG x 2 Melatonin + 500MG Milk Thistle + 25MG Zinc element + 200MG Magnesium element.

Have a blessing day and hydrate well yourself <3

great Update sir

 

[lundgren]

great Update sir

Thanks i have around 2 days and the coach go to vacancy / summer holiday and come back in september

 

[lundgren]

29/09
Day off (rquest by physio)

05:30 : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)

06:00 AM : 120ML Coffee Arabica (not easy without sugar) + 250MCG Huperzine-A.

06:30 AM : 80 Oats + 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 2 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 2 Kiwi + 50G Nuts.

12:30 PM : 500G Fresh (cherry tomato, crisp lettuce, frisette, cucumber, herring, egg, tuna) + 1G Fish Oil + Himalayan pink salt + 10G Olive oil + 300G Fresh Yogurt + 50G Mix Red Fruits (blueberry, blackcurrant, blackberry, raspberry)

06:00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.

06:45 PM : White Hike 100G + Green Lentills 80G + 10G Olive Oil + Himalayan pink salt + 400G Cottage Cheese + Mix Red Fruits 50G + 1 Egg Yolk + 3000 UI's Vitamine D + Zinc Element 50MG + MAgnesium Element 400MG.

 

[lundgren]

30/09 :

04:30 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
04:55 AM : 150ML Coffee Arabica (not easy without sugar) + 20ML Milk 1/2 cream + 250MCG Huperzine-A.

05:45 AM : 80 Oats + 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 2 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 2 Kiwi + 50G Nuts.

08:30 AM : Legs Day (With Physiotherapist same method than the last session again)

Bike :
- 30 mins

Squat with TRX (once crouched, I block for 4 scds for every rep)
- 12 reps
- 10 reps
- 10 reps
- 12 reps

Leg press (i block for 4scds for every reps, i tried to add from 40 to 50 and from 50 to 60)
- 50kgs 12 reps
- 60kgs 10 reps
- 60kgs 10 reps
- 50kgs 12 reps

Legs extension :
- 50kgs 12 reps
- 60kgs 10 reps
- 60kgs 10 reps
- 50 kgs 12 reps

Superman / lower back
- 1x 25 scd (and 10scd pause)
- 1x 25
- 1x 25
- 1x 25
- 1x 25

Hip Bridge
- 1x15 scd and 10 scd pause
- 1x15 scd
- 1x15 scd
- 1x15 scd
- 1x15 scd

10:00 AM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 3G Creatine Monohydrate (CreaPure) +
8G Citruline base + 2 Banana + 30ml Lemone Juice + 25G Honey + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

12:15 PM : 80G White Rice + 80G x 2 Mackerel + 70G Mix Green / Red Legums + 8G Olive Oil + 200G Fresh Yogurt + 2 Kiwi.

04:00 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi + 50G Nuts.

06:00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.

07:00 PM : White Hike 100G + Green Lentills 80G + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.

10M : 400G Cottage Cheese + 1 Egg Yolk + 3000 UI's Vitamine D + Zinc Element 50MG + Magnesium Element 400MG + 30G Nuts.

 

[ballin2504]

Keep the updates coming brother.

 

[lundgren]

Good Morning
01/07 + 02/07 WEEKEND

07:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
07:50 AM : 150ML Coffee Arabica + 20ML Milk 1/2 cream + 250MCG Huperzine-A.

08:30 AM : 50G Oats + 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi + 40G Nuts.


12:10 PM : 400G Mix legums (carrots - zucchini - red and green peppers - chickpeas - turnips - celery) + 40G tomato concentrate + 10G rapeseed oil + 200G White Chicken + 200G Fresh Yogurt + 2 Kiwi.

03:22 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 30G Nuts

06:40 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.

07:30 PM : White Hike 100G + Green Lentills 80G + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.

10M : 400G Cottage Cheese + 1 Egg Yolk + 3000 UI's Vitamine D + Zinc Element 50MG + Magnesium Element 400MG + 30G Nuts.

I realized i bought a chocolate cake since May, always on the fridge I think it should no longer be consumable

Empty fruits, legums ... I need to going in the market .... I'm not really motivated to go there, but I have no choice lol.

I hope a wonderful weekend for everyone <3

 

[stevesmi]

nice update, committing hard

 

[MUSTANG_18]

Good Morning
01/07 + 02/07 WEEKEND

07:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
07:50 AM : 150ML Coffee Arabica + 20ML Milk 1/2 cream + 250MCG Huperzine-A.

08:30 AM : 50G Oats + 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi + 40G Nuts.


12:10 PM : 400G Mix legums (carrots - zucchini - red and green peppers - chickpeas - turnips - celery) + 40G tomato concentrate + 10G rapeseed oil + 200G White Chicken + 200G Fresh Yogurt + 2 Kiwi.

03:22 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 30G Nuts

06:40 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.

07:30 PM : White Hike 100G + Green Lentills 80G + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.

10M : 400G Cottage Cheese + 1 Egg Yolk + 3000 UI's Vitamine D + Zinc Element 50MG + Magnesium Element 400MG + 30G Nuts.

I realized i bought a chocolate cake since May, always on the fridge I think it should no longer be consumable

Empty fruits, legums ... I need to going in the market .... I'm not really motivated to go there, but I have no choice lol.

I hope a wonderful weekend for everyone <3

@lundgren I like you making improvements dont EAT cake bro

 

[Quadsweep]

nice job on this update