Approved Log Log EP for healing / recovery

[lundgren]

03/07 : Day Off for 04/07 Full Body (made by physio)

06:15 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
06:55 AM : 150ML Coffee Arabica + 20ML Milk 1/2 cream.

08:30 AM : 50G Oats + 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi + 40G Nuts.


12:10 PM : 500G Green Salad ( crisp lettuce, frisette, herring, cherry tomato, onions, tuna)+ 10G Olive Oil + 200G Fresh Yogurt + 1 Kiwi + 1 Banana.

03:15 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 30G Nuts

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

07:15 PM : White Hike 100G + Blond Lentills 100G + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.

10:20 PM : 400G Cottage Cheese + 1 Egg Yolk + 3000 UI's Vitamine D + Zinc Element 50MG + Magnesium Element 400MG + 30G Nuts.

 

[25homes]

Good Morning
01/07 + 02/07 WEEKEND

07:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
07:50 AM : 150ML Coffee Arabica + 20ML Milk 1/2 cream + 250MCG Huperzine-A.

08:30 AM : 50G Oats + 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi + 40G Nuts.


12:10 PM : 400G Mix legums (carrots - zucchini - red and green peppers - chickpeas - turnips - celery) + 40G tomato concentrate + 10G rapeseed oil + 200G White Chicken + 200G Fresh Yogurt + 2 Kiwi.

03:22 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 30G Nuts

06:40 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.

07:30 PM : White Hike 100G + Green Lentills 80G + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.

10M : 400G Cottage Cheese + 1 Egg Yolk + 3000 UI's Vitamine D + Zinc Element 50MG + Magnesium Element 400MG + 30G Nuts.

I realized i bought a chocolate cake since May, always on the fridge I think it should no longer be consumable

Empty fruits, legums ... I need to going in the market .... I'm not really motivated to go there, but I have no choice lol.

I hope a wonderful weekend for everyone <3

Good update

 

[lundgren]

Good Morning <3 Today it's the penultimate session of this type of training :'(
04/07


04:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water
04:30 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.

05:30 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.

10:45 AM : 500G Green Salad ( frisette, goat cheese, walnut kernels, balsamic vinegar, tomato)+ 15G Olive Oil + 300G Fresh Yogurt + 60G Stranwberry + 2 Kiwi + 1 Banana

02:30 : Cardio Boxe Training (penultimate session) the same training like around 2 weeks for working coordination, agility, stamina and cognitive activity.

Cycle 1
5 right elbow followed by 5 left.
Chased (from the front) + side kick.
Pao knee.

Cycle 2
Right + left adductor knee.
Left right + Right right + left hook.
Left Right + Right Right + Left Hook + Right Hook + Left Uppercut + Right Uppercut.

Cycle 3
Powerful forward direct followed by fast forward direct.
Quick jab + Power jab + Right side kick.
Powerful jab + Quick jab + Left side kick.

Cycle 4
Sequence of left + right side kick + chased (front) until exhaustion.



Total : 1h30 of Training (it's why i dont train actually on Monday i'm always on recovery and overtraining are not really awesome)

04:30 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 60G Strawberry.

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

07:15 PM : 100G Tuna Albacore + 80G Rice Basmati + 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.

 

[Topps_Baseball88]

Quality updates brother i hope you had a great weekend and start to the week, keep pushing brother

 

[the_alcatraz]

Good Morning <3 Today it's the penultimate session of this type of training :'(
04/07


04:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water
04:30 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.

05:30 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.

10:45 AM : 500G Green Salad ( frisette, goat cheese, walnut kernels, balsamic vinegar, tomato)+ 15G Olive Oil + 300G Fresh Yogurt + 60G Stranwberry + 2 Kiwi + 1 Banana

02:30 : Cardio Boxe Training (penultimate session) the same training like around 2 weeks for working coordination, agility, stamina and cognitive activity.

Cycle 1
5 right elbow followed by 5 left.
Chased (from the front) + side kick.
Pao knee.

Cycle 2
Right + left adductor knee.
Left right + Right right + left hook.
Left Right + Right Right + Left Hook + Right Hook + Left Uppercut + Right Uppercut.

Cycle 3
Powerful forward direct followed by fast forward direct.
Quick jab + Power jab + Right side kick.
Powerful jab + Quick jab + Left side kick.

Cycle 4
Sequence of left + right side kick + chased (front) until exhaustion.



Total : 1h30 of Training (it's why i dont train actually on Monday i'm always on recovery and overtraining are not really awesome)

04:30 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 60G Strawberry.

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

07:15 PM : 100G Tuna Albacore + 80G Rice Basmati + 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 push the diet

 

[lundgren]

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.

 

[lundgren]

Quality updates brother i hope you had a great weekend and start to the week, keep pushing brother

Hello my friend, thanks a lot .... NExt week if all is well i add more weight for the training, and for the cardio boxe i up the intensity.

 

[lundgren]

@lundgren push the diet

Not easy, with the hot weather appetit are not elevated, i try to eat more fruit like watermelon, red fruits, kiwi and more legums.

 

[the_alcatraz]

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.

@lundgren big training day for you

 

[ceo]

bros push hard on training