Matts Recomp Training

[LiftWithDonuts]

Whats up guys?
Over the next few weeks im going to be tracking my progress on here, so I can stay focused and hopefully get some advice and motivation from y'all.
My training style is going to be DUP training, 3 weeks on 1 week deload. I just finished my first cycle of the program and feel it worked well and im on my deload week now. My goal is to add strength onto each lift, deadlift, squat and db bench(my gym doesnt have a bench and it sucks.) while also getting lean. I'm 22 I have been training for a few years and feel like in the last year or so i've been making alot of progress, ive learned a lot on this site and think that there are a lot of helpful people here. My weight is roughly around 200 pounds. My goal weight is right around 190 over the next about 6 weeks. My diet is high fat, medium protein and low carb. I'm going to try a refeed if needed once a month. Im going to update this week but it will be my workouts from my deload week. My supplements will be kept simple, pre workout and fish oil. I may be continuing my use of Epi-Plex. Thanks to anyone following along!

 

[LiftWithDonuts]

July 9: (REST DAY)

One serving of this before I did an hour walk around the pier. Gotta say the energy from this was meh. Was not very impressed.

After my walk I had my protein shake(BPI best protein, chocolate) with two tablespoons of fearn SL.

Breakfast:

2 large eggs, one cup egg whites, 2 tablespoons olive oil and two bacon strips. With the red hot on top

My next 3 meals were 8oz chicken 1 cup broccoli 1 cup cheese

ready for the high volume day tomorrow

(Will update this post with meals later today)

 

[LiftWithDonuts]

Tomorrow is going to be the first day of my hypertrophy DUP training

 

[LiftWithDonuts]

July 13:
Squat-225x3x3
Barbell lunges- 135x8x4
DB flat press-80x4x4
Cable cross-50x15x3
Deadlift-225x8x4
Seated row-160x8x4
Finished off with drag curls-50x15x3

Today's pre workout:

1 scoop conqu3r dge
2 tablespoons SL
1 200mg cap of caffeine

Weight 199.2( last Monday was at 200.5)

 

[LiftWithDonuts]

Lunch and pre dinner meals

So far I've had
2 scoops of bpi best protein
4 table spoons of SL
4 eggs 2 tablespoons of olive oil
4 slices of bacon

I'll be eating 3 servings of brocolli
Along with 3 of the bison burgers with a cup of cheese on top on each

 

[LiftWithDonuts]

Today: first thing this morning I did a two mile walk and took one cap of 200mg caffeine and one scoop alphamine. I came back had 4 eggs, two table spoons of olive oil, 1/4 tbs of pink salt, I cup of cheddar cheese.

About and hour later I had two tablespoons of SL and one scoop of Hyde

Workout:
db flat bench:80x3x5
Incline smith bench: 145x8x4
Deadlift: 235x4x5
Squat: 215x8x4

Post workout: one scoop best protein, two scoops SL

Following meal: Bison burger,1/4 cup cheese and 1 cup brocolli

 

[LiftWithDonuts]

todys workout:
v-pull downs 160x8x4
db reverse incline double row 80x8x4
drop set 75x10 70x8 65x8
side laterals 40x8x3
cable curl wide grip superset with close grip 120x8x4
push down superset with v push up till failure 120x15x4
reverse curl 30x35x2
seated calf raises 90x8x4


Yesterday was re feed day after being in keto for 3 weeks, weight was at 201 this morning


meals today; 4 eggs two trablespoons of Olive oil 1 cup cheddar
2nd 1 scoop whey, 2 tablespoons sl
3rd 1 scoop whey 2 tablespoons sl
4th 1 bison burger 1 cup cheddar
5th 1 cup egg whites
6th 4 oz chicken 1 cup cheddar 1 cup broccoli
7th and 8th same as 6th

water intake will be 2 gallons
cardio; 45 minutes w/ two scoops alphamine

 

[LiftWithDonuts]

Today's workout:
5 sets of 3 deadlift~ 235
Squat: 235x5x4
Incline db press: 70x4x8

45 minutes of cardio fueled by alphamine
Today's pre workout out was the new flavor of pre jym+SL(Orange mango which is hands down the best flavor, but it is a little strong even with 20oz of water

Today's meals: breakfast 4 eggs and 2 tablespoons of Olive oil
post workout: 1 cup of egg whites 1/4 cup of cheddar cheese 2 tablespoons of olive oil and 2 tablespoons of SL

feeling pretty pumped today, I had my refeed two nights ago and had 5 slices of pizza and a tub of ice cream

 

[LiftWithDonuts]

Haven't updated in a couple of days but yesterday and today are rest days

The last workout of the week was: squats- 225x4x8
Db bench- 90x5x5 followed by 3 drop sets 60x15 50x15 40x20
Cable flys- 70x4x8
Deadlifts- 235x4x8
Pendaly rows- 145x4x5
Seated rows 140x3x8

Food has been consistent, first meal of the day being 4 eggs two table spoons of OO then pre workout with 2 tablespoons of SL, post workout was one scoop best protein and two tablespoons SL. Meals that day
3 beef patties with 1/4th a cup of cheese on all three and three cups of broccoli for each meal

 

[LiftWithDonuts]

I haven't had a chance to update in the past couple of days because of being on vacation but I have been able to train(left my pre workouts at home ) the gym is probably the holy grail of hotel gyms

Also if anyone ever has the chance to visit Asheville, North Carolina. It's an awesome place.

some mountains we drove by

Perfect place to kayak