Approved Log Body Recomp cycle Log

[JustMakeItHappen]

Lots of love coming from you guys
Much respect


Push 1 - Chest Focus

Sunday, Jul 27, 2025 at 8:17am



Chest Fly (Machine)

Set 1: 15 kg x 20

Set 2: 15 kg x 20

Set 3: 25 kg x 12

Set 4: 20 kg x 20



Incline Bench Press (Dumbbell)

Set 1: 0 kg x 0



Iso-Lateral Chest Press (Machine)

Set 1: 40 kg x 20

Set 2: 80 kg x 6

Set 3: 60 kg x 12



Decline Bench Press (Machine)

Set 1: 40 kg x 12

Set 2: 50 kg x 6



Shoulder Press (Dumbbell)

Set 1: 24 kg x 15

Set 2: 52 kg x 10

Set 3: 36 kg x 11



Single Arm Lateral Raise (Cable)

Set 1: 7.5 kg x 15

Set 2: 5 kg x 20

Set 3: 0 kg x 0

Set 4: 0 kg x 0



Triceps Pushdown

Set 1: 30 kg x 8

Set 2: 25 kg x 12

Set 3: 0 kg x 0



Seated Dip Machine

Set 1: 50 kg x 12

Set 2: 75 kg x 12

 

[RoySimpson]

Several PB’s hit this morning! Very very happy about.

Push 2 - Shoulder Focus

Saturday, Jul 26, 2025 at 6:18am

Chest Supported Y Raise (Dumbbell)

Set 1: 2.5 kg x 30
Set 2: 12.5 kg x 9
Set 3: 12.5 kg x 10 PB
Set 4: 10 kg x 15

Shoulder Press (Machine Plates)

Set 1: 85 kg x 11 PB
Set 2: 60 kg x 15
Set 3: 0 kg x 0

Lateral Raise (Machine)

Set 1: 65 kg x 10 PB
Set 2: 55 kg x 15
Set 3: 0 kg x 0



Cable Dips

Set 1: 25 kg x 10
Set 2: 35 kg x 6 PB
Set 3: 30 kg x 12



Seated Lateral Raise (Dumbbell)

Set 1: 17.5 kg x 6 PB
Set 2: 15 kg x 15

Rear Delt Reverse Fly (Cable)

Set 1: 14 kg x 11
Set 2: 9 kg x 14



Triceps Pushdown

Set 1: 18 kg x 30
Set 2: 23 kg x 20
Set 3: 45 kg x 9 PB
Set 4: 36 kg x 10
Set 5: 36 kg x 6



Skullcrusher (Barbell)

Set 1: 22.5 kg x 12
Set 2: 25 kg x 7



Single Arm Triceps Pushdown (Cable)

Set 1: 14 kg x 10
Set 2: 9 kg x 10

@JustMakeItHappen Nothing better than smashing PB's! Awesome work!

 

[ballin2504]

Several PB’s hit this morning! Very very happy about.

Push 2 - Shoulder Focus

Saturday, Jul 26, 2025 at 6:18am

Chest Supported Y Raise (Dumbbell)

Set 1: 2.5 kg x 30
Set 2: 12.5 kg x 9
Set 3: 12.5 kg x 10 PB
Set 4: 10 kg x 15

Shoulder Press (Machine Plates)

Set 1: 85 kg x 11 PB
Set 2: 60 kg x 15
Set 3: 0 kg x 0

Lateral Raise (Machine)

Set 1: 65 kg x 10 PB
Set 2: 55 kg x 15
Set 3: 0 kg x 0



Cable Dips

Set 1: 25 kg x 10
Set 2: 35 kg x 6 PB
Set 3: 30 kg x 12



Seated Lateral Raise (Dumbbell)

Set 1: 17.5 kg x 6 PB
Set 2: 15 kg x 15

Rear Delt Reverse Fly (Cable)

Set 1: 14 kg x 11
Set 2: 9 kg x 14



Triceps Pushdown

Set 1: 18 kg x 30
Set 2: 23 kg x 20
Set 3: 45 kg x 9 PB
Set 4: 36 kg x 10
Set 5: 36 kg x 6



Skullcrusher (Barbell)

Set 1: 22.5 kg x 12
Set 2: 25 kg x 7



Single Arm Triceps Pushdown (Cable)

Set 1: 14 kg x 10
Set 2: 9 kg x 10

@JustMakeItHappen some good training man. Keep up the good work

 

[JustMakeItHappen]

Sorry guys I’m posting on multiple forums so I got confused a bit

I weighed in yesterday at 95.5 KG/191LBS, so still losing roughly 500g per week.
I’ve upped my calories now to the following
300C
300P
90F
Meals will stay the same but I’ve added in a smoothie with almond milk, banana, blueberries and peanut butter

 

[BodyMonster34]

I really want to focus on arms quite a bit more, they are lacking and I know my upper body to start popping!


Thank you bro !! Been loving it

bro EF family love

 

[Tiger Salman Khan]

Sorry guys I’m posting on multiple forums so I got confused a bit

I weighed in yesterday at 95.5 KG/191LBS, so still losing roughly 500g per week.
I’ve upped my calories now to the following
300C
300P
90F
Meals will stay the same but I’ve added in a smoothie with almond milk, banana, blueberries and peanut butter

@JustMakeItHappen Legit work so far bro.....keep it up.........

 

[JustMakeItHappen]

Morning team, unfortunately I injured myself on Sunday at the gym, it’s a minor injury but have decided to take today and yesterday off, I’ve had a stiff neck/shoulder pain for a week or so now but really seized up on me Sunday.
Went and got a massage immediately after gym and it helped a little bit but I’m still in pain.
Calories will be dropped by 500 a day until I’m back in tomorrow !

 

[the_alcatraz]

Morning team, unfortunately I injured myself on Sunday at the gym, it’s a minor injury but have decided to take today and yesterday off, I’ve had a stiff neck/shoulder pain for a week or so now but really seized up on me Sunday.
Went and got a massage immediately after gym and it helped a little bit but I’m still in pain.
Calories will be dropped by 500 a day until I’m back in tomorrow !

rest and recover

 

[25homes]

Several PB’s hit this morning! Very very happy about.

Push 2 - Shoulder Focus

Saturday, Jul 26, 2025 at 6:18am

Chest Supported Y Raise (Dumbbell)

Set 1: 2.5 kg x 30
Set 2: 12.5 kg x 9
Set 3: 12.5 kg x 10 PB
Set 4: 10 kg x 15

Shoulder Press (Machine Plates)

Set 1: 85 kg x 11 PB
Set 2: 60 kg x 15
Set 3: 0 kg x 0

Lateral Raise (Machine)

Set 1: 65 kg x 10 PB
Set 2: 55 kg x 15
Set 3: 0 kg x 0



Cable Dips

Set 1: 25 kg x 10
Set 2: 35 kg x 6 PB
Set 3: 30 kg x 12



Seated Lateral Raise (Dumbbell)

Set 1: 17.5 kg x 6 PB
Set 2: 15 kg x 15

Rear Delt Reverse Fly (Cable)

Set 1: 14 kg x 11
Set 2: 9 kg x 14



Triceps Pushdown

Set 1: 18 kg x 30
Set 2: 23 kg x 20
Set 3: 45 kg x 9 PB
Set 4: 36 kg x 10
Set 5: 36 kg x 6



Skullcrusher (Barbell)

Set 1: 22.5 kg x 12
Set 2: 25 kg x 7



Single Arm Triceps Pushdown (Cable)

Set 1: 14 kg x 10
Set 2: 9 kg x 10

Nice work here