Approved Log Life Comeback Training Retatrutite Log

[Anabolic Atlas]

welcome back bro u werent in prison right ? lol


@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @Nasser1997o2

not this time

 

[Anabolic Atlas]

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

 

[Anabolic Atlas]

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

• 3–4 eggs
• 2 slices wholegrain toast
• Piece of fruit
• Coffee

Lunch

• 200g chicken breast
• 200g cooked rice or potatoes
• Large serving of vegetables/salad

Snack

• Greek yoghurt
• Berries/fruit
• Small handful of nuts

Dinner

• 200g lean beef, chicken or fish
• Potatoes/rice
• Plenty of vegetables

If hungry

• Protein shake or Greek yoghurt
• Fruit

Here is today’s chest workout

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

 

[Anabolic Atlas]

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:

• 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

Lunch

• Chicken souvlaki
• Large Greek salad
• Cucumber, tomato, onion
• Small serve of feta
• Pita

Dinner

• Lean beef cevapcici
• Roasted potatoes
• Shopska-style salad
• Greek yoghurt/garlic sauce

Snack

• Protein shake
• Piece of fruit

---

Tuesday​

Breakfast

• 3 eggs
• Wholegrain toast
• Tomato and cucumber
• Greek yoghurt

Lunch

• Chicken or turkey pljeskavica
• Rice
• Mixed salad
• Ajvar

Dinner

• Lean beef stew
• Potatoes
• Carrots
• Green beans

Snack

• Cottage cheese
• Berries

---

Wednesday​

Breakfast

• Greek yoghurt
• Banana
• Oats
• Cinnamon
• Small amount of honey

Lunch

• Chicken shish
• Rice
• Shopska salad
• Tzatziki

Dinner

• Lean beef or turkey stuffed peppers
• Tomato-based sauce
• Small serving of potatoes

Snack

• Protein shake
• Fruit

---

Thursday​

Breakfast

• Omelette with eggs, spinach, tomato and feta
• Wholegrain toast

Lunch

• Chicken gyros bowl
• Chicken breast
• Rice
• Lettuce
• Tomato
• Cucumber
• Tzatziki

Dinner

• Greek-style baked fish
• Lemon potatoes
• Horta/green vegetables
• Greek salad

Snack

• Greek yoghurt
• Berries

---

Friday​

Breakfast

• Eggs
• Turkey bacon
• Tomato
• Toast

Lunch

• Cevapcici
• Rice or potatoes
• Ajvar
• Large salad

Dinner

• Chicken souvlaki
• Pita
• Greek salad
• Tzatziki

Snack

• Cottage cheese + fruit

---

Saturday​

Breakfast

• Greek yoghurt bowl
• Oats
• Banana
• Berries
• Walnuts

Lunch

• Lean beef pljeskavica
• Roasted potatoes
• Salad
• Ajvar

Dinner

• Chicken paprika stew
• Rice
• Mixed vegetables

Snack

• Protein shake
• Fruit

---

Sunday​

Keeping Sunday a little more relaxed.

Breakfast

• Eggs
• Toast
• Tomato
• Feta
• Greek yoghurt

Lunch

• Slow-roasted lamb or lean beef
• Roast potatoes
• Greek salad
• Tzatziki
• Vegetables

Dinner

• Light chicken soup
• Chicken
• Vegetables
• Small serving of rice

Snack

• Greek yoghurt and berries

 

[Anabolic Atlas]

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

 

[the_alcatraz]

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

training legend is back!

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths

 

[Grumpy1]

Solid chest session love cable cross overs

 

[Scuffer]

Great session bro and good programming

 

[BSS]

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

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.