Approved Log Log EP for healing / recovery

[lundgren]

Good Morning (^_^) ~
01.06 (Yes time goes on....)

04:50 AM 200ml Tea Agrums + 2 brown Sugar 5g + Milk Thistle 500MG (400MG Silymarin + 150MG Silybin) + 25mg x 2 EP Proviron + 750mg N-Acetyl-Cystein + 200G Magnesium element (from citrate).

05:30: IGF-1 LR3 100MCG Sub-Cutaneous stomach.

06:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).

06:30 AM : Milk 1/2 cream 500ml + 40g Whey (37,6g Protéines Nx6.38) + 2g fish oil (800MG EPA + 600MG DHA) + 50G nuts + 80G Oats + 1 banana + 1 kiwi + 1 NexGenPro.

08:30 AM : Biceps / Shoulders

20 min bike
Dumbbel Biceps Preacher Curl (Focus on left and followed by right biceps not on the same time)

5kgs 12 reps
10 kgs 10 reps
12 kgs 10 reps
5kgs 12 reps
Biceps Curl
- 10kgs 12 reps
- 15 kgs 10 reps
- 15 kgs 10 reps
- 10 kgs 12 reps

Shoulders Press
- 10 kg 10 reps
- 15 kg 10 reps
- 20 kg 10 reps
- 10 kg 12 reps

Machine Press Shoulders
- 10 kg 12 reps
- 15 kg 10 reps
- 20 kg 10 reps
- 10 kg 12 reps

Superman / lower back
- 1x 20cd (and 10scd pause)
- 1x 20
- 1x 20
- 1x 20
- 1x 20

Hip Bridge
- 1x10scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd

Pain are still present on bones / skeletal muscle but from around 8/10 to 6/10.

11:30 AM : Lentills blonds 180G + 200G White Chicken + 10G Olive oil + 150G mix of legums + 1 NexGen Pro + 120G Fresh Yagurt + 1 Kiwi + 1 banana.

02:50 PM : 500ML Water Mineral + 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 5G Creatine Monohydrate (CreaPure) + 6G Arginine base + Syrup Glucose / Fructose 60g + 40ml Lemone Juice + 320mg powder Magnesium element (from citrate + oxyde) + 4G Vitamine C (from Ascorbate Sodium).

06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 500ML Water mineral.

08:00PM : 120 White hake + 120G Whole Pasta Pene + fresh tomato sauce + 10G olive oil + 120g mix of legums + 200G Fresh Yogurt.

11:00PM : 50G Milk Protein (80%Casein Micellar 20%Whey) + 1 Egg Organic Raw (With 10 drops of VitaminD3 in the yolk Total 3000 ui's) + 50MG Zinc element (from Bisglycinate) + 400MG Magnesium element (from Citrate) + 500MG Milk Thistle + 4G Fish Oil (1600MG EPA + 1200MG DHA) + 40G Nuts.

 

[lundgren]

Good Morning (^_^) ~

01.06 (Yes time goes on....)

04:50 AM 200ml Tea Agrums + 2 brown Sugar 5g + Milk Thistle 500MG (400MG Silymarin + 150MG Silybin) + 25mg x 2 EP Proviron + 750mg N-Acetyl-Cystein + 200G Magnesium element (from citrate).

05:30: IGF-1 LR3 100MCG Sub-Cutaneous stomach.

06:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).

06:30 AM : Milk 1/2 cream 500ml + 40g Whey (37,6g Protéines Nx6.38) + 2g fish oil (800MG EPA + 600MG DHA) + 50G nuts + 80G Oats + 1 banana + 1 kiwi + 1 NexGenPro.

08:30 AM : Biceps / Shoulders

20 min bike
Dumbbel Biceps Preacher Curl (Focus on left and followed by right biceps not on the same time)

5kgs 12 reps
10 kgs 10 reps
12 kgs 10 reps
5kgs 12 reps
Biceps Curl
- 10kgs 12 reps
- 15 kgs 10 reps
- 15 kgs 10 reps
- 10 kgs 12 reps

Shoulders Press
- 10 kg 10 reps
- 15 kg 10 reps
- 20 kg 10 reps
- 10 kg 12 reps

Machine Press Shoulders
- 10 kg 12 reps
- 15 kg 10 reps
- 20 kg 10 reps
- 10 kg 12 reps

Superman / lower back
- 1x 20cd (and 10scd pause)
- 1x 20
- 1x 20
- 1x 20
- 1x 20

Hip Bridge
- 1x10scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd

Pain are still present on bones / skeletal muscle but from around 8/10 to 6/10.

11:30 AM : Lentills blonds 180G + 200G White Chicken + 10G Olive oil + 150G mix of legums + 1 NexGen Pro + 120G Fresh Yagurt + 1 Kiwi + 1 banana.

02:50 PM : 500ML Water Mineral + 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 5G Creatine Monohydrate (CreaPure) + 6G Arginine base + Syrup Glucose / Fructose 60g + 40ml Lemone Juice + 320mg powder Magnesium element (from citrate + oxyde) + 4G Vitamine C (from Ascorbate Sodium).

06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 500ML Water mineral.

08:00PM : 120 White hake + 120G Whole Pasta Pene + fresh tomato sauce + 10G olive oil + 120g mix of legums + 200G Fresh Yogurt.

11:00PM : 50G Milk Protein (80%Casein Micellar 20%Whey) + 1 Egg Organic Raw (With 10 drops of VitaminD3 in the yolk Total 3000 ui's) + 50MG Zinc element (from Bisglycinate) + 400MG Magnesium element (from Citrate) + 500MG Milk Thistle + 4G Fish Oil (1600MG EPA + 1200MG DHA) + 40G Nuts.

 

[lundgren]

Good Evening

UPTAD 02/06 :

04:00 AM : 200ml Tea Agrums + 2 brown Sugar 5g + Milk Thistle 500MG (400MG Silymarin + 150MG Silybin) + 25mg x 2 EP Proviron + 750mg N-Acetyl-Cystein + 200G Magnesium element (from citrate).

04:30 AM : IGF-1 LR3 100MCG Sub-Cutaneous stomach.

04:45 AM : Walking 20 mins + Running 20 mins on beautiful rain (^_^) (i tried more but the pain are still present so i stoped but i feel amazing after a good cardio session, i feel alive .... )

06:30 AM : Milk 1/2 cream 500ml + 40g Whey (37,6g Protéines Nx6.38) + 2g fish oil (800MG EPA + 600MG DHA) + 50G nuts + 80G Oats + 2 banana + 2 kiwi + 1 NexGenPro.

11:00 AM : Rice white 120G + 200G White Turkey + 200G mix of legums + 1 NexGen Pro Reflex Nutrition + 120G Fresh Yagurt

02:00PM : Pecs / Triceps
-
- 20 mins bike

Again I tried to start push up but the pain on the bones / muscle are elevated so i stoped i tried with another exercice :

Barbel Bench Press
- 30 kgs 12 reps
- 45 kgs 10 reps
- 45 kgs 10 reps
- 30 kgs 12 reps

Dumbbell Fly
- 10kgs 12 reps
- 15 kgs 10 reps
- 15 kgs 10 reps
- 10 kgs 12 reps

Pecdeck Fly (machine)
- 15 kg 10 reps
- 20 kg 10 reps
- 20 kg 10 reps
- 15 kg 12 reps

Rope Pushdowns
- 10 kg 12 reps
- 15 kg 10 reps
- 20 kg 10 reps
- 10 kg 12 reps

Overhead Dumbbell Extention
- 5kgs 12 reps
- 10kgs 10 reps
- 10kgs 10 reps
- 5kgs 12 reps

Straight Bar Pushdowns
- 10kgs 12 reps
- 15kgs 10 reps
- 15kgs 10 reps
- 10kgs 12 reps

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

Hip Bridge
- 1x10scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd

I'm still very frustrated...I think I must be very impatient .... But I have to tell myself that every workout is never for nothing .... ;-)

04:00PM : Milk 1/2 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 30G Honey + 1 Banana + 1 kiwi + 40G Nuts + 2 Fish Oil (800MG EPA, 600MG DHA) + 1 Banana + 1 Kiwi.

06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 500ML Water mineral.

08:00PM : 120 White hake + 150G Whole Pasta + fresh tomato sauce + olive oil 10G + 200g mix of legums + 200G Fresh Yogurt.

11:00PM : 50G Milk Protein (80%Casein Micellar 20%Whey) + 1 Egg Organic Raw (With 10 drops of VitaminD3 in the yolk Total 3000 ui's) + 50MG Zinc element (from Bisglycinate) + 400MG Magnesium element (from Bisglycinate)+ 500MG Milk Thistle + 4G Fish Oil (1600MG EPA + 1200MG DHA) + 40G Nuts

 

[lundgren]

UPtad 03 + 04/06 (Weekend)

Nothing special, i sleep more and no train for this 2 days

08:30 AM : 200ml Tea Agrums + 3 brown Sugar 5g + Milk Thistle 500MG (400MG Silymarin + 150MG Silybin) + 25mg x 2 EP Proviron + 750mg N-Acetyl-Cystein + 200G Magnesium element (from citrate).

09:00 AM : IGF-1 LR3 100MCG Sub-Cutaneous stomach.

09:30 AM : 6 Fried Eggs with 4 Yellow liquid (i save the 2 other for the evening with vitamind D3 drops) + 4 slices of cereal bread rich in fiber + 250ML milk 1/2 cream + 30G Whey (Protéines (Nx6.38) 28.2G / Leucine 3,93g / Isoleucine 1.8g / Valine 1.74g + 50G nuts + 4G Fish Oil (1600MG EPA + 1200MG DHA) + 200MG MAgnesium element (from citrate) + 25MG Zinc (from Bisglycinate)

00:20 PM : 400G Beef bourguignon (Small onions, Carrot, Clove garlic, Burgundy red wine, button mushrooms, 2 cubes of beef broth. herbal provence) +200G Brown Rice+ 120G Cottage Cheese + 1 Kiwi

04:00 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 5G Creatine Monohydrate (CreaPure) + 6G Arginine base + Syrup Glucose / Fructose 60g + 40ml Lemone Juice + 320mg powder Magnesium element (from citrate + oxyde) + 4G Vitamine C (from Ascorbate Sodium) + 600ML Water Mineral.

06:30 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 400ML Water mineral.

08:30PM : 120 White hake + 150G Whole Pasta + fresh tomato sauce + Herbal Provence + olive oil 10G + 200g mix of legums + 200G Fresh Yogurt.

11:00PM : 50G Milk Protein (80%Casein Micellar 20%Whey) + 1 Egg Organic Raw (With 10 drops of VitaminD3 in the yolk Total 3000 ui's) + 50MG Zinc element (from Bisglycinate) + 400MG Magnesium element (from Bisglycinate)+ 500MG Milk Thistle + 4G Fish Oil (1600MG EPA + 1200MG DHA) + 40G Nuts


I'm little bit stressed about the next training, i try a new gym next week, and i'm little bit afraid about the activity cognitive and the training of 6 Jun.

 

[the_alcatraz]

Yes, since my childhood I have always had iron prescriptions due to a strong deficiency confirmed by blood tests ( and some signs like skin pale ) In my next blood work i add this value.
Another doctor had suggested that I increase the dose, I would consult him with the next results this month.

@lundgren if iron is low keep taking iron just dont overdo it, go with 5 days on 2 days off and keep testing iron levels

 

[ceo]

bros keep us updated playa

 

[ROIDDERS]

keep recovering pump up

 

[Quadsweep]

log support for you man

 

[Ulter]

log going right direction

 

[StevenDarwinMD]

APPROVED LOG