Approved Log Precision Over Ego! Comprehensive 8-Week Recomposition Cycle Log

[BigJackson]

As of today I'm five weeks in and I’ve decided it’s time to flip my routine completely. The original 5-day split I started with really got me great results, but some schedule changes have changed my whole work week around, so I've decided it would be a good chance to finally just flip the script completely and throw my body a curve ball shocking my muscles into new growth as I close this cycle.

1. Monday: Chest, Front Delts, Triceps
2. Tuesday: Back Thickness, Biceps
3. Wednesday: Quads, Calves
4. Thursday: Active Recovery
5. Friday: Push Shoulders, Chest, Triceps
6. Saturday: Pull Back Width, Rear Delts, Biceps
7. Sunday: Legs Hamstrings, Glutes, Calves

Here is what my Monday through Weds routine will look like from now on in detail:

Monday: Chest, Front Delts, Triceps

1. Inclie Barbell Press 4x8–10
2. Dumbbell Flat Press 4x10–12
3. Seated Machine Shoulder Press 3x12
4. Dumbbell Front Raise 3x15
5. Overhead Cable Triceps Extension 4x15
6. Pec Deck Stretch Hold 2x30sec

Tuesday: Back Thickness + Bis

1. Rack Pulls 4x6–8
2. T-Bar Rows 3x10
3. Lat Pulldown 4x12
4. Bb Curls 4x12
5. Preacher Curls 3x10
6. Face Pulls 3x20

Wednesday: Legs (Quads Focused)

1. Leg Press 4x10
2. Walking Lunges 3x20 steps
3. Hack Squats 3x10
4. Leg Extensions 4x20
5. Seated Calf Raises 5x15

View attachment 4973
I will update you with more details as the days go by. Guys, be on the lookout!

In my last update, I gave you guys half of my routine. Now, this is the other half. I changed everything up from my first 4 weeks. I'm looking forward to some serious growth with this new layout:

Thurs: Active Recovery
Incline treadmill 15 mins
Sauna 30 mins (I get a good stretch in there)
Pool: 8 slow laps + mobility flow

To be honest, guys, some Thursdays, I'm just going to need to take off completely due to personal stuff to do, so I can't make it to the gym, but at least I will try every Thursday and keep logging it.

Friday: Delts, Chest, Tris
Smith Machine Overhead Press 4x10
Incline Dumbbell Fly 3x15
Cable Lateral Raise 4x20
Skullcrushers 3x12
Close-Grip Bench Press 3x8–10
Dumbbell Pullovers 2x20

Saturday: Back Width + Rear Delts + Biceps
Pull-Ups 4 sets to failure
Straigt Arm Pulldown 3x15
Machine Row 4x12
Hammer Curls 4x15
Rear Delt Cable Fly 3x20
Shrugs 3x15

Sunday: Glutes + Hamstring Focus
Romnian Deadlifts 4x10
Barbell Glute Bridges 3x15
Lying Leg Curls 4x15
Reverse Nordic Curls 3x10
Standing Calf Raises 4x20
Tibialis Raises 3x20

I'm calling this my "phase two" of the program, more demanding than the first four weeks. Thank you for following me along and I hope I help inspire you in some way.
View attachment 4990

damn legs are hella impressive

 

[SteveSmith]

In my last update, I gave you guys half of my routine. Now, this is the other half. I changed everything up from my first 4 weeks. I'm looking forward to some serious growth with this new layout:

Thurs: Active Recovery
Incline treadmill 15 mins
Sauna 30 mins (I get a good stretch in there)
Pool: 8 slow laps + mobility flow

To be honest, guys, some Thursdays, I'm just going to need to take off completely due to personal stuff to do, so I can't make it to the gym, but at least I will try every Thursday and keep logging it.

Friday: Delts, Chest, Tris
Smith Machine Overhead Press 4x10
Incline Dumbbell Fly 3x15
Cable Lateral Raise 4x20
Skullcrushers 3x12
Close-Grip Bench Press 3x8–10
Dumbbell Pullovers 2x20

Saturday: Back Width + Rear Delts + Biceps
Pull-Ups 4 sets to failure
Straigt Arm Pulldown 3x15
Machine Row 4x12
Hammer Curls 4x15
Rear Delt Cable Fly 3x20
Shrugs 3x15

Sunday: Glutes + Hamstring Focus
Romnian Deadlifts 4x10
Barbell Glute Bridges 3x15
Lying Leg Curls 4x15
Reverse Nordic Curls 3x10
Standing Calf Raises 4x20
Tibialis Raises 3x20

I'm calling this my "phase two" of the program, more demanding than the first four weeks. Thank you for following me along and I hope I help inspire you in some way.
View attachment 4990

@ROIDDERS Looks like the changes are working out well for you. Your physique, looks fantastic, upper and lower body is very impressive.

 

[Mobster]

Upper body pro ready. Work on posing the legs to bring out separation and you'll be top to toe ready. Our local former pro never quite had that. Another gym member (John Griffith) did as an amateur and competed at the Arnold

 

[ROIDDERS]

damn legs are hella impressive

@ROIDDERS Looks like the changes are working out well for you. Your physique, looks fantastic, upper and lower body is very impressive.

thanks guys. i've always had issues bring up my legs. so glad you are seeing the improvements!

 

[ROIDDERS]

Upper body pro ready. Work on posing the legs to bring out separation and you'll be top to toe ready. Our local former pro never quite had that. Another gym member (John Griffith) did as an amateur and competed at the Arnold

oh thats cool to hear. i'm glad you are impressed by my upper body training

 

[2Thick]

In my last update, I gave you guys half of my routine. Now, this is the other half. I changed everything up from my first 4 weeks. I'm looking forward to some serious growth with this new layout:

Thurs: Active Recovery
Incline treadmill 15 mins
Sauna 30 mins (I get a good stretch in there)
Pool: 8 slow laps + mobility flow

To be honest, guys, some Thursdays, I'm just going to need to take off completely due to personal stuff to do, so I can't make it to the gym, but at least I will try every Thursday and keep logging it.

Friday: Delts, Chest, Tris
Smith Machine Overhead Press 4x10
Incline Dumbbell Fly 3x15
Cable Lateral Raise 4x20
Skullcrushers 3x12
Close-Grip Bench Press 3x8–10
Dumbbell Pullovers 2x20

Saturday: Back Width + Rear Delts + Biceps
Pull-Ups 4 sets to failure
Straigt Arm Pulldown 3x15
Machine Row 4x12
Hammer Curls 4x15
Rear Delt Cable Fly 3x20
Shrugs 3x15

Sunday: Glutes + Hamstring Focus
Romnian Deadlifts 4x10
Barbell Glute Bridges 3x15
Lying Leg Curls 4x15
Reverse Nordic Curls 3x10
Standing Calf Raises 4x20
Tibialis Raises 3x20

I'm calling this my "phase two" of the program, more demanding than the first four weeks. Thank you for following me along and I hope I help inspire you in some way.
View attachment 4990

@ROIDDERS Man, your routine is definitely looking really good. I think you're only weak spot Honestly is the front end of your legs. Your hamstrings Look huge though. And your upper body looks terrific.

 

[BodyMonster34]

In my last update, I gave you guys half of my routine. Now, this is the other half. I changed everything up from my first 4 weeks. I'm looking forward to some serious growth with this new layout:

Thurs: Active Recovery
Incline treadmill 15 mins
Sauna 30 mins (I get a good stretch in there)
Pool: 8 slow laps + mobility flow

To be honest, guys, some Thursdays, I'm just going to need to take off completely due to personal stuff to do, so I can't make it to the gym, but at least I will try every Thursday and keep logging it.

Friday: Delts, Chest, Tris
Smith Machine Overhead Press 4x10
Incline Dumbbell Fly 3x15
Cable Lateral Raise 4x20
Skullcrushers 3x12
Close-Grip Bench Press 3x8–10
Dumbbell Pullovers 2x20

Saturday: Back Width + Rear Delts + Biceps
Pull-Ups 4 sets to failure
Straigt Arm Pulldown 3x15
Machine Row 4x12
Hammer Curls 4x15
Rear Delt Cable Fly 3x20
Shrugs 3x15

Sunday: Glutes + Hamstring Focus
Romnian Deadlifts 4x10
Barbell Glute Bridges 3x15
Lying Leg Curls 4x15
Reverse Nordic Curls 3x10
Standing Calf Raises 4x20
Tibialis Raises 3x20

I'm calling this my "phase two" of the program, more demanding than the first four weeks. Thank you for following me along and I hope I help inspire you in some way.
View attachment 4990

bro you look like a STUD. you look amazing. good upper body and ripped. you hitting the iron training like a true texas champ
@ROIDDERS

 

[Ulter]

In my last update, I gave you guys half of my routine. Now, this is the other half. I changed everything up from my first 4 weeks. I'm looking forward to some serious growth with this new layout:

Thurs: Active Recovery
Incline treadmill 15 mins
Sauna 30 mins (I get a good stretch in there)
Pool: 8 slow laps + mobility flow

To be honest, guys, some Thursdays, I'm just going to need to take off completely due to personal stuff to do, so I can't make it to the gym, but at least I will try every Thursday and keep logging it.

Friday: Delts, Chest, Tris
Smith Machine Overhead Press 4x10
Incline Dumbbell Fly 3x15
Cable Lateral Raise 4x20
Skullcrushers 3x12
Close-Grip Bench Press 3x8–10
Dumbbell Pullovers 2x20

Saturday: Back Width + Rear Delts + Biceps
Pull-Ups 4 sets to failure
Straigt Arm Pulldown 3x15
Machine Row 4x12
Hammer Curls 4x15
Rear Delt Cable Fly 3x20
Shrugs 3x15

Sunday: Glutes + Hamstring Focus
Romnian Deadlifts 4x10
Barbell Glute Bridges 3x15
Lying Leg Curls 4x15
Reverse Nordic Curls 3x10
Standing Calf Raises 4x20
Tibialis Raises 3x20

I'm calling this my "phase two" of the program, more demanding than the first four weeks. Thank you for following me along and I hope I help inspire you in some way.
View attachment 4990

@ROIDDERS Thanks so much for sharing your strategy for training. I got mad respect for you.
Looking really good as well. The upper body is ripped to shreds. Unbelievable.

 

[RoySimpson]

In my last update, I gave you guys half of my routine. Now, this is the other half. I changed everything up from my first 4 weeks. I'm looking forward to some serious growth with this new layout:

Thurs: Active Recovery
Incline treadmill 15 mins
Sauna 30 mins (I get a good stretch in there)
Pool: 8 slow laps + mobility flow

To be honest, guys, some Thursdays, I'm just going to need to take off completely due to personal stuff to do, so I can't make it to the gym, but at least I will try every Thursday and keep logging it.

Friday: Delts, Chest, Tris
Smith Machine Overhead Press 4x10
Incline Dumbbell Fly 3x15
Cable Lateral Raise 4x20
Skullcrushers 3x12
Close-Grip Bench Press 3x8–10
Dumbbell Pullovers 2x20

Saturday: Back Width + Rear Delts + Biceps
Pull-Ups 4 sets to failure
Straigt Arm Pulldown 3x15
Machine Row 4x12
Hammer Curls 4x15
Rear Delt Cable Fly 3x20
Shrugs 3x15

Sunday: Glutes + Hamstring Focus
Romnian Deadlifts 4x10
Barbell Glute Bridges 3x15
Lying Leg Curls 4x15
Reverse Nordic Curls 3x10
Standing Calf Raises 4x20
Tibialis Raises 3x20

I'm calling this my "phase two" of the program, more demanding than the first four weeks. Thank you for following me along and I hope I help inspire you in some way.
View attachment 4990

@ROIDDERS looking incredible bro! Jordans are sick too!

 

[ceo]

In my last update, I gave you guys half of my routine. Now, this is the other half. I changed everything up from my first 4 weeks. I'm looking forward to some serious growth with this new layout:

Thurs: Active Recovery
Incline treadmill 15 mins
Sauna 30 mins (I get a good stretch in there)
Pool: 8 slow laps + mobility flow

To be honest, guys, some Thursdays, I'm just going to need to take off completely due to personal stuff to do, so I can't make it to the gym, but at least I will try every Thursday and keep logging it.

Friday: Delts, Chest, Tris
Smith Machine Overhead Press 4x10
Incline Dumbbell Fly 3x15
Cable Lateral Raise 4x20
Skullcrushers 3x12
Close-Grip Bench Press 3x8–10
Dumbbell Pullovers 2x20

Saturday: Back Width + Rear Delts + Biceps
Pull-Ups 4 sets to failure
Straigt Arm Pulldown 3x15
Machine Row 4x12
Hammer Curls 4x15
Rear Delt Cable Fly 3x20
Shrugs 3x15

Sunday: Glutes + Hamstring Focus
Romnian Deadlifts 4x10
Barbell Glute Bridges 3x15
Lying Leg Curls 4x15
Reverse Nordic Curls 3x10
Standing Calf Raises 4x20
Tibialis Raises 3x20

I'm calling this my "phase two" of the program, more demanding than the first four weeks. Thank you for following me along and I hope I help inspire you in some way.
View attachment 4990

@ROIDDERS bros we love you! this a great pose routine.
looking vascular and huge!
Big improvements man. I think you got the best physique of the bunch.