Approved Log Log EP for healing / recovery

[lundgren]

Good Morning <3

21/06 Very tired, but it's "posiitve" tiredness, i have some difficult to eat weight gainer help a lot , i add more oats because i reduce the daily meal.

- 04:00 AM : 200ML Coffee arabica+ 2 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).

- 04;30 AM : Weight Gainer 100G ( 71,2G glucides complexe + 5,2G Sugar, 21G Protein milk protein (16%), whey protein concentrate (8%) (with high value BCAA) + vitamins & minerals complexe) + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 1G Fish Oil (400MG EPA, 300MG DHA).

- 08:30 AM : Spec BACK i rest on the same weight for each exercice with again a slowly / controlled movment (not fast) and i block around 3 scd for each reps / each exercice.

20 min bike

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 : Oats 110G + Milk 1/2 cream 400ML + 150G mix of legums + 1 NexGen Pro Reflex Nutrition + 120G Fresh Yagurt + 1 Kiwi + 1 banana + 5G Fish Oil Epax (2000MG EPA, 1500MG DHA).


- 05:30 PM : Milk 1/2 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 30G Honey + 50G Nuts + 1 Fish Oil (EPA 400MG DHA 300MG) + 1 banana + 1G Fish oil epax (400MG EPA / 300MG DHA)

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

- 08:00PM : 120 White hake + 50G White Rice + fresh tomato sauce with olive oil + 80G mix of legums + 125G 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) + 60MG Zinc element (from Bisglycinate) + 400MG Magnesium element (from Bisglycinate)+ 500MG Milk Thistle.

 

[ballin2504]

Great updates big guy

 

[lundgren]

Great updates big guy

Thanks

 

[lundgren]

Hello <3

22/06 Today I woke up less stressed (maybe because i'm not off of training ?!)

04:00 AM : 200ML Green Tea + 1 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 750MG N-Acetyl-Cystein.

05:40 AM : 80G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 1G Fish Oil (400MG EPA, 300MG DHA).

08:40 AM : Biceps / Shoulders (i rest with this weight and i have a check-up with my physiotherapist next monday + stat of my body weight)

25 mins bike

Dumbbel Biceps Preacher Curl (Focus on left and followed by right biceps not on the same time, i up from 5 to 10 and from 10 to 15 movement slowly, down i block for 3 scds and i push slowly too / movement controlled not fast)
- 10kgs 12 reps
- 15 kgs 10 reps
- 15 kgs 10 reps
- 10kgs 12 reps

Biceps Curl ( i up from 10 to 15 and from 15 to 20 the same movement controlled i go down and i block for 3scd and push )
- 15kgs 12 reps
- 20 kgs 10 reps
- 20 kgs 10 reps
- 15 kgs 12 reps

Shoulders Press (i up from 10 to 15 and from 15 to 20 and from 20 to 25 same method movement controlled not fast)
- 15 kg 10 reps
- 20 kg 10 reps
- 25 kg 10 reps
- 15 kg 12 reps

Machine Press Shoulders ( up from 10 to 15, 15 to 20 , and 20 to 25 the same about movement controlled)
- 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

11:30 AM : 210G White Chicken Organic + 100G White Rice + 10G Olive Oil + 80G Mix of Legums + 180G Fresh Yogurt + 1 NexGen Pro.

03:00 PM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).

03: 40 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 3G Creatine Monohydrate (CreaPure) + 8G Arginine base + 1 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 400ML Water mineral.

07:30 PM 100G White Hike + 100G Rice Brown + 15G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 400G Cottage Cheese + 5G Fish Oil (2000MG EPA, 1500MG DHA).+ 40Gnuts.

09:45 PM : 1 Egg Organic (With 10 drops of VitaminD3 in the yolk 3000 ui's) + 3G Melatonin.
Melatonin.

 

[lundgren]

Good morning <3

23/06 This night are very very hot 28° around 82,4F impossible to sleeping well ....

- 03:10 AM : 200ML Coffee arabica+ 2 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).

- 05:30 AM : 60G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.

- 08: 30 AM : Pecs / Triceps

20 mins bike

Barbel Bench Press (UP FROM 35 TO 40 and 50 TO 55)
- 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

11:00 AM : 200G White Turkey + 100G Mix of Legums + 60G White Rice + 20G olive oil (cook the turkey 10g + on the rice / legums 10g) + 200G Fresh Yogurt + 2 Kiwi.

02:15 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 1G Creatine Monohydrate (CreaPure) + 8G Arginine base + 2 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

05:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.

07:15 PM : 120G Tuna Albacor + 80G Green Lentills + 10G Olive Oil + 100G Mix Legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 200G Fresh Yogurt + Mix of red fruit 60G + 50G nuts.

10:00 PM : 800G Cottage Cheese + 1 yolk + 3000 ui's vitamine D3 ( add in yolk ) + 200MG Magnesium element (from citrate) + 25MG Zinc element (from bisglycinate) + 1,9mg x 2 Melatonin + Passiflore 300MG + 5G Fish Oil.

 

[lundgren]

Hello Family <3

Weekend 24 & 25 .06 (time goes on...) I check soon to going in UA as voluntary volunteer or in Legion internationale UA <3
I sleep more, but it's not easy with the weather at the night, very hot ...

07:12 PM : 200ML Coffee arabica+ 1 Brown Sugars 5G (i try to reduce) + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).

08:05 AM : 100G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.

12:30 PM : 320G White Turkey with ceps sauce ( fresh cream + mushrom ) + 100G Mix of Legums with 8G olive oil + 110G White Rice + ( + 200G Fresh Yogurt + 2 Kiwi.

04:1O PM : Milk 1/2 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 30G Honey + 50G Nuts + 1 Fish Oil (EPA 400MG DHA 300MG) + 1 banana + 1G Fish oil epax (400MG EPA / 300MG DHA) + 50G nuts.

06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.
07:00 PM : White Chicken 120G + 10G olive oil + 80 G mix of legums + 90G Rice + 200G Fresh Yogurt.

10:°° PM : 800G Cottage Cheese + 1 Egg Yolk + 3000 ui's vitamine D + 25mcg vitamine K + 1,9mg x 2 Melatonin + 300MG Passiflore.

HAPPY WEEKEND FAMILY <3 God Bless You AND KEEP POSITIVE !!!! <3

 

[the_alcatraz]

Hello Family <3

Weekend 24 & 25 .06 (time goes on...) I check soon to going in UA as voluntary volunteer or in Legion internationale UA <3
I sleep more, but it's not easy with the weather at the night, very hot ...

07:12 PM : 200ML Coffee arabica+ 1 Brown Sugars 5G (i try to reduce) + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).

08:05 AM : 100G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.

12:30 PM : 320G White Turkey with ceps sauce ( fresh cream + mushrom ) + 100G Mix of Legums with 8G olive oil + 110G White Rice + ( + 200G Fresh Yogurt + 2 Kiwi.

04:1O PM : Milk 1/2 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 30G Honey + 50G Nuts + 1 Fish Oil (EPA 400MG DHA 300MG) + 1 banana + 1G Fish oil epax (400MG EPA / 300MG DHA) + 50G nuts.

06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.
07:00 PM : White Chicken 120G + 10G olive oil + 80 G mix of legums + 90G Rice + 200G Fresh Yogurt.

10:°° PM : 800G Cottage Cheese + 1 Egg Yolk + 3000 ui's vitamine D + 25mcg vitamine K + 1,9mg x 2 Melatonin + 300MG Passiflore.

HAPPY WEEKEND FAMILY <3 God Bless You AND KEEP POSITIVE !!!! <3

@lundgren again you doing well

 

[ceo]

bros pump that up

 

[Monstro]

log respect big time

 

[Vadim Fedorov]

happy weekend big man