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Approved Log Log EP for healing / recovery
- Thread starter lundgren
- Start date
Happy hearing everything is going great that is what I like to see! Keep it up brother 
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
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
@lundgren i see no sugar in morning i like itGood 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
Still rocking it brother 
love seeing the progress and the detailed updates you are doing great 
hope all is well for you 
love seeing the progress and the detailed updates you are doing great hope all is well for you 
Post up photos of the exercises
Good Evening <3
28/07 I gained 3° today around 31° around 88F normally next week i have the possibility to restart the running outdoor at 2x/W and if all is well up to 3/W etc ... in the past i going outdoor 6 days / W . My level of cardio are not the same but i'm on the good way, the heartbeat are more stable during a cardio exercice, i need just more time .... ;-D
I stoped the sugar, not easy because i love a fresh coffee with some brown sugar, maybe i check with some fruits to made a juice / smoothie with some orange / Kiwi / watermelon / red fruit.
Generally i feel great, sometime the mental are not really positive, i try to work on this, physical too, some day i have lot energy and sometime not, i think it's in the head but not sure ...
Liver feel a lot better, i think it's the Proviron when i up to 50mg daily, the pain coming with the lose appetit, so it's good things, i feel the difference on my skin too (when transaminases up i have little acnee the skin don't look like heathly) but Milk thistle and NAC helping a lot i'm sure .... i continue for around 3-4 weeks and i give a new blood work to check the liver and other values.
06:00 AM : 250MCG Huperzine-A + 400ML water
06:15 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
06: 50 : 80G 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 + 40G Nuts.
08:30 AM : BACK DAY (the same weight / training like as the last)
30 min bike (add 10 mins)
Rowing dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 15 kgs 10 reps
- 10 kgs 10 reps
Deadstop dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 10 kgs 10 reps
- 15 kgs 12 reps
Batwing row :
- 5 kgs 10 reps
- 10 kgs 8 reps
- 15 kgs 10 reps
- 10 kgs 12 reps
Superman / lower back
- 1x 20cd (and 10scd pause)
- 1x 20
- 1x 20
- 1x 20
- 1x 20
Hip Bridge
- 1x10 scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd
The session of cardio boxe very intensive killed me lol, today it's not easy to push some weight today but i finish the training (^_^)
12:20 PM : 100G Tuna + 130G White Rice + 15G Olive Oil + 80G mix legums + 300G Fresh Yogurt + 30G mix red fruits + 30G nuts + 1 NexGenPro.
15:45 PM :14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine)
3G Creatine Monohydrate (CreaPure) +
8G Citruline base +
1 Banana
25G Honey
Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg)
3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
06;00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
07:00 PM : 100G White Hike + 10G Olive Oil + 60G Whole PAsta + 80G mix legums + 120G Fresh Yogurt.
10:00 PM : 400G Salad fruits ( strawberry + kiwi + banana) + 500G Cottage Cheese + 6G Fish oil + 1,9MG x 2 Melatonin + 500MG Milk Thistle + 25MG Zinc element + 200MG Magnesium element.
28/07 I gained 3° today around 31° around 88F normally next week i have the possibility to restart the running outdoor at 2x/W and if all is well up to 3/W etc ... in the past i going outdoor 6 days / W . My level of cardio are not the same but i'm on the good way, the heartbeat are more stable during a cardio exercice, i need just more time .... ;-D
I stoped the sugar, not easy because i love a fresh coffee with some brown sugar, maybe i check with some fruits to made a juice / smoothie with some orange / Kiwi / watermelon / red fruit.
Generally i feel great, sometime the mental are not really positive, i try to work on this, physical too, some day i have lot energy and sometime not, i think it's in the head but not sure ...
Liver feel a lot better, i think it's the Proviron when i up to 50mg daily, the pain coming with the lose appetit, so it's good things, i feel the difference on my skin too (when transaminases up i have little acnee the skin don't look like heathly) but Milk thistle and NAC helping a lot i'm sure .... i continue for around 3-4 weeks and i give a new blood work to check the liver and other values.
06:00 AM : 250MCG Huperzine-A + 400ML water
06:15 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
06: 50 : 80G 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 + 40G Nuts.
08:30 AM : BACK DAY (the same weight / training like as the last)
30 min bike (add 10 mins)
Rowing dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 15 kgs 10 reps
- 10 kgs 10 reps
Deadstop dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 10 kgs 10 reps
- 15 kgs 12 reps
Batwing row :
- 5 kgs 10 reps
- 10 kgs 8 reps
- 15 kgs 10 reps
- 10 kgs 12 reps
Superman / lower back
- 1x 20cd (and 10scd pause)
- 1x 20
- 1x 20
- 1x 20
- 1x 20
Hip Bridge
- 1x10 scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd
The session of cardio boxe very intensive killed me lol, today it's not easy to push some weight today but i finish the training (^_^)
12:20 PM : 100G Tuna + 130G White Rice + 15G Olive Oil + 80G mix legums + 300G Fresh Yogurt + 30G mix red fruits + 30G nuts + 1 NexGenPro.
15:45 PM :14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine)
3G Creatine Monohydrate (CreaPure) +
8G Citruline base +
1 Banana
25G Honey
Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg)
3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
06;00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
07:00 PM : 100G White Hike + 10G Olive Oil + 60G Whole PAsta + 80G mix legums + 120G Fresh Yogurt.
10:00 PM : 400G Salad fruits ( strawberry + kiwi + banana) + 500G Cottage Cheese + 6G Fish oil + 1,9MG x 2 Melatonin + 500MG Milk Thistle + 25MG Zinc element + 200MG Magnesium element.
THANKS A LOTHappy hearing everything is going great that is what I like to see! Keep it up brother
Not easy but yes .... ;-D@lundgren i see no sugar in morning i like it
Hahahaha not the same as you but i try my best to up slowly (^_^) Thanks a lotStill rocking it brother
i hope all is well too and don't give up my friend 
