Approved Log Log EP for healing / recovery

[25homes]

Good Morning <3
05/07

06:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water

06:30 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.

06:50 AM : : 70G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi.

08:48 AM : Biceps / Shoulders (i rest with this weight planned by physio)

30 mins bike

Dumbbel Biceps Preacher Curl
- 10kgs 12 reps
- 15 kgs 10 reps
- 15 kgs 10 reps
- 10kgs 12 reps

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

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

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

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

Hip Bridge (lower back)
- 1x10scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd

11:00 AM : 480G Mix Salad (green salad / heart of lettuce / herring / tomato / egg / tuna) + 4 slices of cereal bread + 10G Olive Oil + 200G Fresh Yogurt + 60G Mix Red Fruits + 2G Fish Oil (800MG EPA + 600MG DHA).

03:30 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 60G Strawberry.

05:15 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.

06:30 PM : 100G Tuna Albacore + 80G Rice Basmati + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.

09:45 PM : Protein Milk 50G (Casein 80% Whey 20%) + 1 Egg Yolk + 3000 Ui's Vitamine D + 50mcg Vitamine K + 5G Fish Oil (2000MG EPA, 1600MG DHA) + 1,9mg x 2 Melatonine + Passiflore.

killer workout bro

 

[lundgren]

Hello Family <3
06/07
Very hot night ..... i sweat a lot lol .... not a pleasure ^^

06:45 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water

07:10 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.

07:30 AM : : 70G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi + 60G Strawberry.

08:48 AM : Pecs / Triceps

30 mins bike (i have a better heartbeat / pulsation during the cardio)

I rest on the same weight for each exercice planned by physio.

Barbel Bench Press
- 40 kgs 12 reps
- 55 kgs 10 reps
- 55 kgs 10 reps
- 40 kgs 12 reps

Dumbbell Fly (UP FROM 15 TO 20 and 20 TO 25)
- 20kgs 12 reps
- 25 kgs 10 reps
- 25 kgs 10 reps
- 20 kgs 12 reps

Pecdeck Fly (FROM 20 TO 25 AND 25 TO 30)
- 25 kg 10 reps
- 30 kg 10 reps
- 30 kg 10 reps
- 25 kg 12 reps

Rope Pushdowns ( I rest at the same weight always movement controlled)
- 20 kg 12 reps
- 20 kg 10 reps
- 25 kg 10 reps
- 20 kg 12 reps

Overhead Dumbbell Extention (Same weight)
- 10kgs 12 reps
- 15kgs 10 reps
- 15kgs 10 reps
- 10kgs 12 reps

Straight Bar Pushdowns ( Same Weight)
- 15kgs 12 reps
- 20kgs 10 reps
- 20kgs 10 reps
- 15kgs 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

12:00 PM : 450G Salad ( tuna, egg, green salad, heart of lettuce, tomato, endive, cucumber ) + 10G Olive Oil + 4 slices of cereal brea + 300G Fresh Yogurt + 50G Red Fruits Mix + 1 Kiwi.

03:10 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 60G Strawberry.

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

06:30 PM : 100G White Cod + 80G Rice Basmati + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.

09:00 PM : Protein Milk 50G (Casein 80% Whey 20%) + 1 Egg Yolk + 3000 Ui's Vitamine D + 50mcg Vitamine K + 5G Fish Oil (2000MG EPA, 1600MG DHA) + 1,9mg x 2 Melatonine + Passiflore.

 

[lundgren]

killer workout bro

Thanks a lot ^^

 

[ballin2504]

Very nice big guy. Keep it up

 

[MUSTANG_18]

Hello Family <3
06/07
Very hot night ..... i sweat a lot lol .... not a pleasure ^^

06:45 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water

07:10 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.

07:30 AM : : 70G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi + 60G Strawberry.

08:48 AM : Pecs / Triceps

30 mins bike (i have a better heartbeat / pulsation during the cardio)

I rest on the same weight for each exercice planned by physio.

Barbel Bench Press
- 40 kgs 12 reps
- 55 kgs 10 reps
- 55 kgs 10 reps
- 40 kgs 12 reps

Dumbbell Fly (UP FROM 15 TO 20 and 20 TO 25)
- 20kgs 12 reps
- 25 kgs 10 reps
- 25 kgs 10 reps
- 20 kgs 12 reps

Pecdeck Fly (FROM 20 TO 25 AND 25 TO 30)
- 25 kg 10 reps
- 30 kg 10 reps
- 30 kg 10 reps
- 25 kg 12 reps

Rope Pushdowns ( I rest at the same weight always movement controlled)
- 20 kg 12 reps
- 20 kg 10 reps
- 25 kg 10 reps
- 20 kg 12 reps

Overhead Dumbbell Extention (Same weight)
- 10kgs 12 reps
- 15kgs 10 reps
- 15kgs 10 reps
- 10kgs 12 reps

Straight Bar Pushdowns ( Same Weight)
- 15kgs 12 reps
- 20kgs 10 reps
- 20kgs 10 reps
- 15kgs 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

12:00 PM : 450G Salad ( tuna, egg, green salad, heart of lettuce, tomato, endive, cucumber ) + 10G Olive Oil + 4 slices of cereal brea + 300G Fresh Yogurt + 50G Red Fruits Mix + 1 Kiwi.

03:10 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 60G Strawberry.

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

06:30 PM : 100G White Cod + 80G Rice Basmati + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.

09:00 PM : Protein Milk 50G (Casein 80% Whey 20%) + 1 Egg Yolk + 3000 Ui's Vitamine D + 50mcg Vitamine K + 5G Fish Oil (2000MG EPA, 1600MG DHA) + 1,9mg x 2 Melatonine + Passiflore.

@lundgren you're pushing the limits POWER

 

[Topps_Baseball88]

More powa baby! You pushing it right brother happy seeing it

 

[lundgren]

Good Morning <3

07/07
Again a very hot night, not easy to sleep well i sweat like pig (^_^) maybe the effect of the DECA? ;-D

05:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water.

05:30 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.

06:00 AM : : 70G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi.

08:45 AM : BACK DAY (Again same weight planned by physiotherapist)

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

12:00 PM : 620G Salad ( tuna, egg, green salad, heart of lettuce, tomato, endive, cucumber ) + 10G Olive Oil + 4 slices of cereal brea + 300G Fresh Yogurt + 50G Red Fruits Mix + 1 Kiwi + 1 Banana.

03:10 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.

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

07:00 PM : 100G Tuna Albacore + 100G Whole Pasta + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.

10:10 PM : Protein Milk 50G (Casein 80% Whey 20%) + 1 Egg Yolk + 3000 Ui's Vitamine D + 50mcg Vitamine K + 5G Fish Oil (2000MG EPA, 1600MG DHA) + 1,9mg x 2 Melatonine + Passiflore.

 

[lundgren]

@lundgren you're pushing the limits POWER

More powa baby! You pushing it right brother happy seeing it

Thanks a lot

 

[lundgren]

08 & 09 /07 (WEEKEND)
Again no train for the moment during weekend for the recovery planned by physiotherapist.

07:45 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water.
08:30 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.
08:45 AM : 50G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi.


11:30 AM : Meat Rabbit 120G + 80G Rice Basmati + Mustard + 80G mix Legums + 200G Fresh Yogurt + 50G Mix Red Fruits.

01:00 PM : 3 Slices Of Watermelon

03:10 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 30G Strawberry.

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

07:00 PM : 180G White Turkey + 50G Rice Basmati + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 30G.

10:00 PM : 400G Cottage Cheese + 1 Egg Yolk + 3000 Ui's Vitamine D + 50mcg Vitamine K + 5G Fish Oil (2000MG EPA, 1600MG DHA) + 1,9mg x 2 Melatonine + Passiflore.

 

[MUSTANG_18]

08 & 09 /07 (WEEKEND)
Again no train for the moment during weekend for the recovery planned by physiotherapist.

07:45 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water.
08:30 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.
08:45 AM : 50G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi.


11:30 AM : Meat Rabbit 120G + 80G Rice Basmati + Mustard + 80G mix Legums + 200G Fresh Yogurt + 50G Mix Red Fruits.

01:00 PM : 3 Slices Of Watermelon

03:10 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 30G Strawberry.

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

07:00 PM : 180G White Turkey + 50G Rice Basmati + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 30G.

10:00 PM : 400G Cottage Cheese + 1 Egg Yolk + 3000 Ui's Vitamine D + 50mcg Vitamine K + 5G Fish Oil (2000MG EPA, 1600MG DHA) + 1,9mg x 2 Melatonine + Passiflore.

@lundgren i like your level of dedication bro