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not this time
Approved Log Life Comeback Training Retatrutite Log
- Thread starter Anabolic Atlas
- Start date
not this time
Late shoulder session today better to get it in that not.
Since being back son has gotten sick so lucky I got a chance to escape the chaos
Here is my shoulder session tonight short, sweet and HEAVY
Shoulders
Shoulder press - 12,12,12,10
40kg,40kg,40kg,45kg
Single arm side lateral raises - 4x8 each side
20,20,22.5,25kg
Single arm front raises - 4x8 each side
20,20,22.5,25kg
Face pulls 4x15
4x35kg
Since being back son has gotten sick so lucky I got a chance to escape the chaos
Here is my shoulder session tonight short, sweet and HEAVY
Shoulders
Shoulder press - 12,12,12,10
40kg,40kg,40kg,45kg
Single arm side lateral raises - 4x8 each side
20,20,22.5,25kg
Single arm front raises - 4x8 each side
20,20,22.5,25kg
Face pulls 4x15
4x35kg
After being away for work the past few weeks, I’m finally getting back into a normal routine.
Being away was definitely a different experience. Work was hectic, food wasn’t exactly optimal, and my normal training and nutrition routine was basically thrown out the window. I still managed to get some training in whenever I could, but now that I’m home I can finally get some structure back.
I’m also getting back on Reta since I couldn’t travel with it on myself and using this as a chance to reset rather than trying to go from 0–100 overnight. The goal now is simple: get back into consistent training, get my food under control, and steadily strip the fat off while maintaining as much muscle and strength as possible.
I’ve been keeping things pretty simple initially:
Breakfast
Machine Upright Flyes:
6 sets — reps: 15, 15, 12, 10, 10, 8
47kg,54kg,61kg,68kg,75kg,82kg
Incline Dumbbell Press:
4 sets — reps: 15, 12, 10, 8
30kg,35kg,40kg,45kg
Decline Press (machine only available at the time):
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Flat Machine Press:
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Cable Crossover:
4 sets — reps: 15, heavy as you can
Squeeze at the top of the movement and even hold for a few seconds.
25kg x 4
Being away was definitely a different experience. Work was hectic, food wasn’t exactly optimal, and my normal training and nutrition routine was basically thrown out the window. I still managed to get some training in whenever I could, but now that I’m home I can finally get some structure back.
I’m also getting back on Reta since I couldn’t travel with it on myself and using this as a chance to reset rather than trying to go from 0–100 overnight. The goal now is simple: get back into consistent training, get my food under control, and steadily strip the fat off while maintaining as much muscle and strength as possible.
I’ve been keeping things pretty simple initially:
Breakfast
- 3–4 eggs
- 2 slices wholegrain toast
- Piece of fruit
- Coffee
- 200g chicken breast
- 200g cooked rice or potatoes
- Large serving of vegetables/salad
- Greek yoghurt
- Berries/fruit
- Small handful of nuts
- 200g lean beef, chicken or fish
- Potatoes/rice
- Plenty of vegetables
- Protein shake or Greek yoghurt
- Fruit
Machine Upright Flyes:
6 sets — reps: 15, 15, 12, 10, 10, 8
47kg,54kg,61kg,68kg,75kg,82kg
Incline Dumbbell Press:
4 sets — reps: 15, 12, 10, 8
30kg,35kg,40kg,45kg
Decline Press (machine only available at the time):
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Flat Machine Press:
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Cable Crossover:
4 sets — reps: 15, heavy as you can
Squeeze at the top of the movement and even hold for a few seconds.
25kg x 4
One of the biggest things I've noticed with being back on Reta is how much easier it makes controlling food intake.
I'm not constantly thinking about food, I'm not getting the same cravings I used to get, and meals feel much more deliberate rather than something I'm constantly looking forward to.
That makes getting back into a structured diet much easier.
The goal now isn't to starve myself or try to lose weight as quickly as humanly possible.
It's about getting back into a consistent routine:
I've also learned that having a plan makes a massive difference. When I'm organised, I don't need to rely on motivation.
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Keeping Sunday a little more relaxed.
Breakfast
I'm not constantly thinking about food, I'm not getting the same cravings I used to get, and meals feel much more deliberate rather than something I'm constantly looking forward to.
That makes getting back into a structured diet much easier.
The goal now isn't to starve myself or try to lose weight as quickly as humanly possible.
It's about getting back into a consistent routine:
- Structured meals
- High protein
- Plenty of fruit and vegetables
- Controlled portions
- Consistent training
- Plenty of water
- Getting back into normal life without completely undoing the progress
I've also learned that having a plan makes a massive difference. When I'm organised, I don't need to rely on motivation.
This Week's Balkan-Inspired Meal Plan
I'm going with a Balkan/Greek-inspired menu this week because it's food I genuinely enjoy and it's easy to build high-protein meals around.
Monday
Breakfast- Greek yoghurt
- Berries
- Honey
- Small handful of walnuts
- Chicken souvlaki
- Large Greek salad
- Cucumber, tomato, onion
- Small serve of feta
- Pita
- Lean beef cevapcici
- Roasted potatoes
- Shopska-style salad
- Greek yoghurt/garlic sauce
- Protein shake
- Piece of fruit
Tuesday
Breakfast- 3 eggs
- Wholegrain toast
- Tomato and cucumber
- Greek yoghurt
- Chicken or turkey pljeskavica
- Rice
- Mixed salad
- Ajvar
- Lean beef stew
- Potatoes
- Carrots
- Green beans
- Cottage cheese
- Berries
Wednesday
Breakfast- Greek yoghurt
- Banana
- Oats
- Cinnamon
- Small amount of honey
- Chicken shish
- Rice
- Shopska salad
- Tzatziki
- Lean beef or turkey stuffed peppers
- Tomato-based sauce
- Small serving of potatoes
- Protein shake
- Fruit
Thursday
Breakfast- Omelette with eggs, spinach, tomato and feta
- Wholegrain toast
- Chicken gyros bowl
- Chicken breast
- Rice
- Lettuce
- Tomato
- Cucumber
- Tzatziki
- Greek-style baked fish
- Lemon potatoes
- Horta/green vegetables
- Greek salad
- Greek yoghurt
- Berries
Friday
Breakfast- Eggs
- Turkey bacon
- Tomato
- Toast
- Cevapcici
- Rice or potatoes
- Ajvar
- Large salad
- Chicken souvlaki
- Pita
- Greek salad
- Tzatziki
- Cottage cheese + fruit
Saturday
Breakfast- Greek yoghurt bowl
- Oats
- Banana
- Berries
- Walnuts
- Lean beef pljeskavica
- Roasted potatoes
- Salad
- Ajvar
- Chicken paprika stew
- Rice
- Mixed vegetables
- Protein shake
- Fruit
Sunday
Keeping Sunday a little more relaxed.Breakfast
- Eggs
- Toast
- Tomato
- Feta
- Greek yoghurt
- Slow-roasted lamb or lean beef
- Roast potatoes
- Greek salad
- Tzatziki
- Vegetables
- Light chicken soup
- Chicken
- Vegetables
- Small serving of rice
- Greek yoghurt and berries
Have definitely been enjoying the benefits of being back in a routine and eating here is my chest workout of the day.
Chest
All eccentric/negative phases are 3 sec down
Machine Upright Flyes:
6 sets — reps: 15, 15, 12, 10, 10, 8
47kg,54kg,61kg,68kg,75kg,82kg
Incline Dumbbell Press:
4 sets — reps: 15, 12, 10, 8
30kg,35kg,40kg,45kg
Decline Press (machine only available at the time):
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Flat Machine Press:
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Cable Crossover:
4 sets — reps: 15, heavy as you can
Squeeze at the top of the movement and even hold for a few seconds.
25kg x 4
Chest
All eccentric/negative phases are 3 sec down
Machine Upright Flyes:
6 sets — reps: 15, 15, 12, 10, 10, 8
47kg,54kg,61kg,68kg,75kg,82kg
Incline Dumbbell Press:
4 sets — reps: 15, 12, 10, 8
30kg,35kg,40kg,45kg
Decline Press (machine only available at the time):
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Flat Machine Press:
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Cable Crossover:
4 sets — reps: 15, heavy as you can
Squeeze at the top of the movement and even hold for a few seconds.
25kg x 4
Ramping six sets from 47 all the way up to 82 with a three second eccentric on every rep is a serious amount of time under tension before the top set even arrives.
TOUCHDOWN!
We are cooking !! Shoutout to @ZenithHealth for supplying the ingredients!
We are cooking !! Shoutout to @ZenithHealth for supplying the ingredients!
where the pic at?
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