Approved Log My Sports TRT and Anavar Cycle Log

[rizzlekdizzle]

First of all thanks to the advice on this page and especially the aussie approved sources section.
A bit about me
Age: 43 - married, 2 daughters
Height: 6’3”
Weight: 94kg
Body Fat - Haven't got an exact measurement but looking at guides 16-18%.
Cycle Experience: Have not cycled before but have been on TRT 18 months (initially by a clinic and now self TRT) and 150mg/week. I have noticed a nice increase in muscle, lowered BF% and vascularity, as has the wife

Cycle I am thinking of is not a heavy duty one - 12 weeks 300mg/week Test C with Anavar in the last 6-8 weeks (happy to take suggestions on this) at 40mg/day. I have Aromasin on hand in case. I have had no issues so far on 150mg a week.

Goal: Build strength and physique. In the last 2 years I have had an ankle reconstruction and torn my PCL (which resulted in some muscle wastage on my already skinny legs)and have recovered from the ankle and largely so from the knee, though it does limit the amount of leg work I can do.

Years training = Since I was 18 years old a mix of gym and sports with break between depending on uni/kids etc (martial arts, outdoor sports), and over the last 5 years mostly gym work.

Current Diet = I have never been one to look closely at my diet as I was always quiet slim, though now in my 40's I am more careful. I eat a variety of meat+carb dinners - each week would include fish, meat, chicken and relatively clean eating (and tbh my diet is culturally high in carbs - trying to bring that down) and a pre-made sports/macro lunch at work each day. Yogurt every day, coffee. I haven't tried intermittent fasting but I am hungry as in the mornings and my breakfast is consistently 2 eggs on toast, or a banana smoothie.

Training = lifting weights 4-5 days a week. I like to cycle a couple of times a week to (about 50-60km) as my knee doesn't get sore from that. Split looks like this:
1 - Chest - I use the machines for flat bench press 4 sets (not that it makes sense but up to level 75 of 90 on the machine)
Incline bench - use barbell with 35kg each side 4 sets
Fly's - either with 15kg dumbells or cable machine 4 sets
Biceps - Curls using preacher bar (but standing) up to 17.5kg on each side 4 sets
Seated Curls on a slight decline to 20kg DB's 3 sets
Standing dumbell curls at a light weight - high volume till failure 3 sets so then i have a good pump walking out of the gym

2 - Back - Deadlifts to 130kg over 4 sets
Pull-ups 12/8/8/6
Bent over rows 35kg DB 3-4 sets
Triceps - 4 sets each of cable pulldowns, then 2 more variations of pulldowns or dips

3 - Shoulders - Machine shoulder press to max level on machine over 4 sets, 10 reps
Lateral raises 5 sets to 12.5kg DB's
Rear delts on a cable machine 4 sets

Legs - limited due to knee issue - seated extension and leg press, light on the weights. Hamstring curls flare my knee up still.
Cycling twice a week

Then I repeat, throwing some variation in to arms and back but will be 4-5 times a week.

Cardio is split into skipping a few times a week and during my bike rides.

Supplements = only on a multi-vitamin - happy to take suggestions on what else I should go - creatine?

Sleep = in bed at 930pm sleeping by 10pm. Wake up around 6am so I would usually get a solid 8 hours.

 

[Pigsy]

First of all thanks to the advice on this page and especially the aussie approved sources section.
A bit about me
Age: 43 - married, 2 daughters
Height: 6’3”
Weight: 94kg
Body Fat - Haven't got an exact measurement but looking at guides 16-18%.
Cycle Experience: Have not cycled before but have been on TRT 18 months (initially by a clinic and now self TRT) and 150mg/week. I have noticed a nice increase in muscle, lowered BF% and vascularity, as has the wife

Cycle I am thinking of is not a heavy duty one - 12 weeks 300mg/week Test C with Anavar in the last 6-8 weeks (happy to take suggestions on this) at 40mg/day. I have Aromasin on hand in case. I have had no issues so far on 150mg a week.

Goal: Build strength and physique. In the last 2 years I have had an ankle reconstruction and torn my PCL (which resulted in some muscle wastage on my already skinny legs)and have recovered from the ankle and largely so from the knee, though it does limit the amount of leg work I can do.

Years training = Since I was 18 years old a mix of gym and sports with break between depending on uni/kids etc (martial arts, outdoor sports), and over the last 5 years mostly gym work.

Current Diet = I have never been one to look closely at my diet as I was always quiet slim, though now in my 40's I am more careful. I eat a variety of meat+carb dinners - each week would include fish, meat, chicken and relatively clean eating (and tbh my diet is culturally high in carbs - trying to bring that down) and a pre-made sports/macro lunch at work each day. Yogurt every day, coffee. I haven't tried intermittent fasting but I am hungry as in the mornings and my breakfast is consistently 2 eggs on toast, or a banana smoothie.

Training = lifting weights 4-5 days a week. I like to cycle a couple of times a week to (about 50-60km) as my knee doesn't get sore from that. Split looks like this:
1 - Chest - I use the machines for flat bench press 4 sets (not that it makes sense but up to level 75 of 90 on the machine)
Incline bench - use barbell with 35kg each side 4 sets
Fly's - either with 15kg dumbells or cable machine 4 sets
Biceps - Curls using preacher bar (but standing) up to 17.5kg on each side 4 sets
Seated Curls on a slight decline to 20kg DB's 3 sets
Standing dumbell curls at a light weight - high volume till failure 3 sets so then i have a good pump walking out of the gym

2 - Back - Deadlifts to 130kg over 4 sets
Pull-ups 12/8/8/6
Bent over rows 35kg DB 3-4 sets
Triceps - 4 sets each of cable pulldowns, then 2 more variations of pulldowns or dips

3 - Shoulders - Machine shoulder press to max level on machine over 4 sets, 10 reps
Lateral raises 5 sets to 12.5kg DB's
Rear delts on a cable machine 4 sets

Legs - limited due to knee issue - seated extension and leg press, light on the weights. Hamstring curls flare my knee up still.
Cycling twice a week

Then I repeat, throwing some variation in to arms and back but will be 4-5 times a week.

Cardio is split into skipping a few times a week and during my bike rides.

Supplements = only on a multi-vitamin - happy to take suggestions on what else I should go - creatine?

Sleep = in bed at 930pm sleeping by 10pm. Wake up around 6am so I would usually get a solid 8 hours.

Good start to your log brother. Keen to follow along

 

[Npcclassicphysique champ]

First of all thanks to the advice on this page and especially the aussie approved sources section.
A bit about me
Age: 43 - married, 2 daughters
Height: 6’3”
Weight: 94kg
Body Fat - Haven't got an exact measurement but looking at guides 16-18%.
Cycle Experience: Have not cycled before but have been on TRT 18 months (initially by a clinic and now self TRT) and 150mg/week. I have noticed a nice increase in muscle, lowered BF% and vascularity, as has the wife

Cycle I am thinking of is not a heavy duty one - 12 weeks 300mg/week Test C with Anavar in the last 6-8 weeks (happy to take suggestions on this) at 40mg/day. I have Aromasin on hand in case. I have had no issues so far on 150mg a week.

Goal: Build strength and physique. In the last 2 years I have had an ankle reconstruction and torn my PCL (which resulted in some muscle wastage on my already skinny legs)and have recovered from the ankle and largely so from the knee, though it does limit the amount of leg work I can do.

Years training = Since I was 18 years old a mix of gym and sports with break between depending on uni/kids etc (martial arts, outdoor sports), and over the last 5 years mostly gym work.

Current Diet = I have never been one to look closely at my diet as I was always quiet slim, though now in my 40's I am more careful. I eat a variety of meat+carb dinners - each week would include fish, meat, chicken and relatively clean eating (and tbh my diet is culturally high in carbs - trying to bring that down) and a pre-made sports/macro lunch at work each day. Yogurt every day, coffee. I haven't tried intermittent fasting but I am hungry as in the mornings and my breakfast is consistently 2 eggs on toast, or a banana smoothie.

Training = lifting weights 4-5 days a week. I like to cycle a couple of times a week to (about 50-60km) as my knee doesn't get sore from that. Split looks like this:
1 - Chest - I use the machines for flat bench press 4 sets (not that it makes sense but up to level 75 of 90 on the machine)
Incline bench - use barbell with 35kg each side 4 sets
Fly's - either with 15kg dumbells or cable machine 4 sets
Biceps - Curls using preacher bar (but standing) up to 17.5kg on each side 4 sets
Seated Curls on a slight decline to 20kg DB's 3 sets
Standing dumbell curls at a light weight - high volume till failure 3 sets so then i have a good pump walking out of the gym

2 - Back - Deadlifts to 130kg over 4 sets
Pull-ups 12/8/8/6
Bent over rows 35kg DB 3-4 sets
Triceps - 4 sets each of cable pulldowns, then 2 more variations of pulldowns or dips

3 - Shoulders - Machine shoulder press to max level on machine over 4 sets, 10 reps
Lateral raises 5 sets to 12.5kg DB's
Rear delts on a cable machine 4 sets

Legs - limited due to knee issue - seated extension and leg press, light on the weights. Hamstring curls flare my knee up still.
Cycling twice a week

Then I repeat, throwing some variation in to arms and back but will be 4-5 times a week.

Cardio is split into skipping a few times a week and during my bike rides.

Supplements = only on a multi-vitamin - happy to take suggestions on what else I should go - creatine?

Sleep = in bed at 930pm sleeping by 10pm. Wake up around 6am so I would usually get a solid 8 hours.

@rizzlekdizzle thanks for starting the log I'm subbed, welcome to the EVO family!

now I have some questions
diet training
diet, can you share actual foods meals and when you eat them
training, you're showing weights like 130kg deads, you NEVER go up or down in weight? not clear
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supps
supplements and vitamins, you say only multis? but how about organ liver support like n2guard which is a must on cycle
are you taking psyllium husk?
are you taking probiotics digestive enzymes?

sleep
are you taking pre bed sleep aids like melatonin?

Pics
please share pics of you body with face blurred
share a few pics of meals as you eat
pics of some training as you go at least the machines
and of course gear pics


please keep sharing and giving us updates as you go deep into the log

 

[stevesmi]

nice start to the log
please update us with what NPC mentioned above

 

[rizzlekdizzle]

@rizzlekdizzle thanks for starting the log I'm subbed, welcome to the EVO family!

now I have some questions
diet training
diet, can you share actual foods meals and when you eat them
training, you're showing weights like 130kg deads, you NEVER go up or down in weight? not clear
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supps
supplements and vitamins, you say only multis? but how about organ liver support like n2guard which is a must on cycle
are you taking psyllium husk?
are you taking probiotics digestive enzymes?

sleep
are you taking pre bed sleep aids like melatonin?

Pics
please share pics of you body with face blurred
share a few pics of meals as you eat
pics of some training as you go at least the machines
and of course gear pics


please keep sharing and giving us updates as you go deep into the log

Hi - will get some body photos soon.
Regarding the deads I work up to 130kg and because I am an old fart now and have a bulging disc I have found it hard to go beyond that.
I would do 4 sets from 60/80/110/130kg
I will start logging my training.
So further details as below
1 - Chest - I use the machines for flat bench press 4 sets (not that it makes sense but up to level 75 of 90 on the machine)
Incline bench - use barbell with 35kg each side 4 sets
Fly's - either with 15kg dumbells or cable machine 4 sets (start with 10/12.5/15/15)
Biceps - Curls using preacher bar (but standing) up to 17.5kg on each side 4 sets (so 5/10/15/17.5 each side)
Seated Curls on a slight decline to 20kg DB's 3 sets (15/17.5/20) - trying to get to 22.5
Standing dumbell curls at a light weight - high volume till failure 3 sets so then i have a good pump walking out of the gym

2 - Back - Deadlifts to 130kg over 4 sets (60/80/110/130)
Pull-ups 12/8/8/6
Bent over rows to 35kg DB 3-4 sets (20/25/30/35)
Triceps - 4 sets each of cable pulldowns, then 2 more variations of pulldowns/extensions working to failure on last 2 sets or dips

3 - Shoulders - Machine shoulder press to max level on machine over 4 sets, 10 reps
Lateral raises 5 sets to 12.5kg DB's (7.5/10/12.5/12.5/12.5)
Rear delts on a cable machine 4 sets
I always find after those my shoulders are pretty much done, but does that seem like enough???

Will get hold of N2guard but unsure where to get that in Australia - any other recommendations?
Psyllium husks - I have no gut issues so didn't think that it would be required.
Probiotics - only in the yogurt I have
Sleep - I have no problem getting to sleep so have never needed any sleep aids
Happy to take on advice of course.

Attached are pics of my typical lunch. Protein shake in the mornings - forgot to add that. And a high protein yogurt as a morning snack. Tend to snack in the afternoon on carrots and hummus.
Will take gear pics this evening too.

 

[Mobster]

The leaner you are the better the results

 

[e2]

make sure you update us on your supplement stack
I hope you're using good quality liver support

 

[2Thick]

pictures will be crucial
my posting them now we can set a goal for the future

 

[Vadim Fedorov]

you've got the potential to have a great cycle
I'm looking forward to following you

 

[Wootoom]

this is a fantastic start to the log
your diet and training will be crucial

 

[JasonPriest]

make sure you update us with some meal pictures
seems like you have your schedule pretty busy

 

[BodyMonster34]

bro 2 kids is nothing
i got like 15 kids now

 

[Quadsweep]

you will definitely get good results
make sure you post everything including your sleep and supplements

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

a nice to see another Ozzy on here
you are very good people

 

[chesty]

make sure you update us on the pictures
we want to see what you look like

 

[ROIDDERS]

these ready-made meals are no good
you're gonna have to start prepping your own food going forward

 

[ceo]

Bros food out of a box isn't gonna cut it
look at the most successful guys on here they're not eating food out of boxes or ready-made meals

 

[rizzlekdizzle]

Thanks guys - will get onto meal prepping. Any good websites to go to for that, so it’s not just chicken breast, brown rice and broccoli? I did just order some paleo meals from a gym food company (just a weeks worth). Gear pics attached and pics of myself to come after my shoulder and leg session tonight! With regards to my sleep solid 8 hours last night and mushroom feta toast for Brekky with coffee this morning.

Bros food out of a box isn't gonna cut it
look at the most successful guys on here they're not eating food out of boxes or ready-made meals

 

[LevButlerov]

Thanks guys - will get onto meal prepping. Any good websites to go to for that, so it’s not just chicken breast, brown rice and broccoli? I did just order some paleo meals from a gym food company (just a weeks worth). Gear pics attached and pics of myself to come after my shoulder and leg session tonight! With regards to my sleep solid 8 hours last night and mushroom feta toast for Brekky with coffee this morning.View attachment 36723

@rizzlekdizzle gear looks clear, good share

on the meal prep i have clients use the chicken pound good place for chicken
meals just chicken broccoli and if you want to get cut you need to go low on the rice


we were waiting for you to also share training diet as you go
update us?

 

[rizzlekdizzle]

Diet Today

Brekkie - mushroom and feta toast, coffee

Morning snack - protein yoghurt

Lunch - pre made ‘fit macro meal’ will be meal prepping this coming weekend

Arvo snack - 2 carrot and hummus

Dinner - pasta bolognese with salad



Shoulders

Presses DB

10/17.5/22.5/30 - all 10 reps apart from last set 9 reps

Lat raises

7.5/10/12.5/12.5/12.5 all 10 reps

Bent over rear delts

7.5/7.5/10/10 all 10 reps

Dumbbell bent over shrugs

20/30/40 all 10 reps



LEGS - not heavy due to knee injury

Hamstring curl machine

Lvl 15/20/25 all 10 reps

Leg press machine

Lvl 35/45/55/65



bicep curl drop sets as a finisher

17.5/15/12.5 for reps till failure

 

[rizzlekdizzle]

 

[rizzlekdizzle]

 

[25homes]

You shouldn't need an ai at that dose

 

[ballin2504]

Great start to the log

 

[LevButlerov]

Diet Today

Brekkie - mushroom and feta toast, coffee

Morning snack - protein yoghurt

Lunch - pre made ‘fit macro meal’ will be meal prepping this coming weekend

Arvo snack - 2 carrot and hummus

Dinner - pasta bolognese with salad



Shoulders

Presses DB

10/17.5/22.5/30 - all 10 reps apart from last set 9 reps

Lat raises

7.5/10/12.5/12.5/12.5 all 10 reps

Bent over rear delts

7.5/7.5/10/10 all 10 reps

Dumbbell bent over shrugs

20/30/40 all 10 reps



LEGS - not heavy due to knee injury

Hamstring curl machine

Lvl 15/20/25 all 10 reps

Leg press machine

Lvl 35/45/55/65



bicep curl drop sets as a finisher

17.5/15/12.5 for reps till failure

@rizzlekdizzle good day right there i like the shrug volume

i would cut the pasta at dinner, swap for veggies and add fats like walnuts

View attachment 36865View attachment 36866View attachment 36867

you're looking good, powerful muscle base for sure
big arms wide shoulders strong chest
you look amazing perfect start

 

[LevButlerov]

View attachment 36871View attachment 36872

love them training pics keep sharing btw you did good on the lifting
waiting for more shares

 

[Masonic Bodybuilder]

Great start to the log man. Definitely super important to pay closer attention to diet as we get older. I like the idea for the cycle. Test not too high so that shouldn't impact your cardio/cycling. Just watch with anavar that you might get pumps. When in your calves, that could impact your cardio/cycling.

 

[rizzlekdizzle]

@rizzlekdizzle good day right there i like the shrug volume

i would cut the pasta at dinner, swap for veggies and add fats like walnuts


you're looking good, powerful muscle base for sure
big arms wide shoulders strong chest
you look amazing perfect start

Thanks mate! Its been hard work to get size on my arms, being 6'3 they are pretty long!

 

[stevesmi]

a good job getting up these pictures now we see what we're dealing with

 

[LevButlerov]

Thanks mate! Its been hard work to get size on my arms, being 6'3 they are pretty long!

@rizzlekdizzle lets keep updates coming

 

[Mobster]

There are great hints at a lean bod beneath.

 

[Quadsweep]

you have underrated vascularity
just get leaner

 

[BodyMonster34]

bro this is gonna be a good log
I like that you have some size on you

 

[JasonPriest]

you'll get good results don't worry
I think you have a good base to work with

 

[Wootoom]

make sure you update us on your diet
that will be very important here

 

[Vadim Fedorov]

glad you got this log up
so far so good

 

[2Thick]

trying update us on every workout
we can tweak things and help you push

 

[e2]

your arms are a lot more vascular than it looks
I bet once you trim off you'll be sick looking

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

very interesting with your diet
haven't seen too many people eating mushrooms

 

[chesty]

I think your diet is okay but you need to do some tweaks
definitely add in more fruits and veggies

 

[ROIDDERS]

Shave your body on the next pictures
and make sure you flex and work on stomach vacuuming

 

[ceo]

Bros you are leaner then you look
make sure you pose better and shave

 

[rizzlekdizzle]

Diet for Friday not the best - very busy day at work so hardly ate anything
Brekky - toast with peanut butter and a coffee
Lunch - veges and cooked lean mince
No morning or arvo snack
Dinner - late at 930pm 2 eggs and mushroom and spinach

 

[LevButlerov]

Diet for Friday not the best - very busy day at work so hardly ate anything
Brekky - toast with peanut butter and a coffee
Lunch - veges and cooked lean mince
No morning or arvo snack
Dinner - late at 930pm 2 eggs and mushroom and spinach

@rizzlekdizzle "lean mince" is what meat? ad how much
and "brekky" toast replace that with a protein shake and oatmeal
dinner you need more than 2 eggs, up that to 4 eggs and you need snack a protein bar

 

[rizzlekdizzle]

I

@rizzlekdizzle "lean mince" is what meat? ad how much
and "brekky" toast replace that with a protein shake and oatmeal
dinner you need more than 2 eggs, up that to 4 eggs and you need snack a protein bar

I think Americans call it ground beef? Lean as in low fat. About 200gms but yes yesterday was difficult to get food in time wise.
Brekky = breakfast
And if I ever type ‘arvo’ that means afternoon

 

[rizzlekdizzle]

Chest

Chest press machine

Hi-rep warm up then

Lvl 50/60/70/80 (4lvls from max)10 reps each only 8 on last



Incline barbell bench

50kg/70/80 10/10/8 reps



DB flys

10/12/15/15 10 reps all, should prob go heavier next workout or more reps



Cable flys

Lvl 7.5/12.5/15 10 reps slow eccentric



Biceps

E-Z curl bar standing bicep curls

Weight on each side of bar

5kg/10/15/17.5 10 reps each



Decline DB hammer curls

15/17.5/20kg all 10 reps can go up to 22.5 next time



High rep till failure curls with holding half reps

10/12.5/15 reps :24/16/12



BCAA drink post workout

 

[RoySimpson]

Keep going bro looking good!

 

[rizzlekdizzle]

Bike ride this afternoon 26km. Cardio and leg work in one

 

[25homes]

View attachment 36865View attachment 36866View attachment 36867

Good pics

 

[LevButlerov]

Chest

Chest press machine

Hi-rep warm up then

Lvl 50/60/70/80 (4lvls from max)10 reps each only 8 on last



Incline barbell bench

50kg/70/80 10/10/8 reps



DB flys

10/12/15/15 10 reps all, should prob go heavier next workout or more reps



Cable flys

Lvl 7.5/12.5/15 10 reps slow eccentric



Biceps

E-Z curl bar standing bicep curls

Weight on each side of bar

5kg/10/15/17.5 10 reps each



Decline DB hammer curls

15/17.5/20kg all 10 reps can go up to 22.5 next time



High rep till failure curls with holding half reps

10/12.5/15 reps :24/16/12



BCAA drink post workout

@rizzlekdizzle power training day so you got 15 reps in? on the curls

Bike ride this afternoon 26km. Cardio and leg work in one

perfect MORE cardio is nice

 

[stevesmi]

nice job definitely enjoy the bicycling

 

[ballin2504]

I see that bicep vein!!

 

[Quadsweep]

Very nice update on the weight room

 

[BodyMonster34]

bro you killing it now you're on a roll

 

[JasonPriest]

nice job on the chest day

 

[Wootoom]

great job bicycling I do it a lot too this time of year

 

[Vadim Fedorov]

bicycling is not easy that looks fun

 

[2Thick]

You get a picture of your bicycle

 

[e2]

how much is your bicycle end up costing you I want to get one myself

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

Are you riding on a bike path or is that a regular Road

 

[chesty]

where I live they hit bicyclists all the time with cars

 

[ROIDDERS]

that's pretty cool that you're writing on a road

 

[ceo]

Bros have you tried riding through the woods off-road?

 

[rizzlekdizzle]

You get a picture of your bicycle

Ridley Helium. Dura ace mechanical with carbon rims.

 

[Mobster]

Don't really need BCAAs post workput.

 

[ballin2504]

Don't really need BCAAs post workput.

Nope not at all

 

[Eddie Haskell]

Ridley Helium. Dura ace mechanical with carbon rims.

@rizzlekdizzle thats very pro of you, and i had a similar bike with titanium brakes

 

[rizzlekdizzle]

how much is your bicycle end up costing you I want to get one myself

got this second hand 2.5K, new around 10K. Wouldn't mind one with disc brakes and electronic shifting.

This is on a bike path that runs along a highway so no cars. I only ride on the roads when I do an early morning ride.
I prefer the road cycling over trail riding - lots of access to good bike paths and coastal roads where I am - would have to take a bit of a drive to get into dirt tracks and also don't have a bike for that either.

 

[rizzlekdizzle]

Diet

Brekky - bowl of oats, protein shake

Morning snack - protein yoghurt

Lunch - last of the pre packaged ‘fit meals’ 39g protein, 45gm carb, 22gm fat (13 sat fat) .

Arvo snack - protein shake

Dinner - 150gm oven roasted chicken, 1/2 cup rice, zucchini, carrot, lentils



Workout -

Incidental cardio of loading and unloading 100 roof tiles after work!

Low on time this evening:

Back:

Bent over barbell rows:

Hi rep bar weight warm up then

40kg/60/80/80 reps 10/10/9/8

Wide grip Pull-ups:

12/8/7

Cable pull-overs slow eccentric

Lvl 4/6/8/10 all 10 reps



Triceps:

Tricep push down cable machine

Lvl 4/7/10/12 all 10 reps

Overhead single arm cable tricep ext

Lvl 2/3/3 reps 10/8/10 (last 2 assisted)

Tricep kickbacks on cable

Lvl 1/2/2 reps 10/10/10

Close elbow push ups till failure

 

[25homes]

Chest

Chest press machine

Hi-rep warm up then

Lvl 50/60/70/80 (4lvls from max)10 reps each only 8 on last



Incline barbell bench

50kg/70/80 10/10/8 reps



DB flys

10/12/15/15 10 reps all, should prob go heavier next workout or more reps



Cable flys

Lvl 7.5/12.5/15 10 reps slow eccentric



Biceps

E-Z curl bar standing bicep curls

Weight on each side of bar

5kg/10/15/17.5 10 reps each



Decline DB hammer curls

15/17.5/20kg all 10 reps can go up to 22.5 next time



High rep till failure curls with holding half reps

10/12.5/15 reps :24/16/12



BCAA drink post workout

Great job

 

[Eddie Haskell]

got this second hand 2.5K, new around 10K. Wouldn't mind one with disc brakes and electronic shifting.

This is on a bike path that runs along a highway so no cars. I only ride on the roads when I do an early morning ride.
I prefer the road cycling over trail riding - lots of access to good bike paths and coastal roads where I am - would have to take a bit of a drive to get into dirt tracks and also don't have a bike for that either.

Diet

Brekky - bowl of oats, protein shake

Morning snack - protein yoghurt

Lunch - last of the pre packaged ‘fit meals’ 39g protein, 45gm carb, 22gm fat (13 sat fat) .

Arvo snack - protein shake

Dinner - 150gm oven roasted chicken, 1/2 cup rice, zucchini, carrot, lentils



Workout -

Incidental cardio of loading and unloading 100 roof tiles after work!

Low on time this evening:

Back:

Bent over barbell rows:

Hi rep bar weight warm up then

40kg/60/80/80 reps 10/10/9/8

Wide grip Pull-ups:

12/8/7

Cable pull-overs slow eccentric

Lvl 4/6/8/10 all 10 reps



Triceps:

Tricep push down cable machine

Lvl 4/7/10/12 all 10 reps

Overhead single arm cable tricep ext

Lvl 2/3/3 reps 10/8/10 (last 2 assisted)

Tricep kickbacks on cable

Lvl 1/2/2 reps 10/10/10

Close elbow push ups till failureView attachment 37374View attachment 37375

@rizzlekdizzle you're looking good real pumped arms big shoulders big really next level now

i want the training to go up more

on the diet
dinner 150 grams of chicken? you need to make that 300 grams minimum

 

[rizzlekdizzle]

@rizzlekdizzle you're looking good real pumped arms big shoulders big really next level now

i want the training to go up more

on the diet
dinner 150 grams of chicken? you need to make that 300 grams minimum

Would usually have dead-lifts in there too but was low on time yesterday.

 

[Quadsweep]

wow that's an expensive bicycle

 

[BodyMonster34]

bro I let mine kids ride the bikes around the ranch

 

[JasonPriest]

that's cool that you have a bike path like that

 

[Wootoom]

interesting die you guys eat very different than North Americans

 

[Vadim Fedorov]

I like your diet overall it's very creative

 

[2Thick]

mixing the bicycling with the weight training is smart

 

[e2]

nice tricep routine I like what I'm seeing

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

keep up the good work and good things will happen

 

[chesty]

always remember to stay consistent

 

[ROIDDERS]

please stay safe on the road and wear a helmet

 

[ceo]

Bros gotta give you credit you're doing a lot of fun things

 

[Mobster]

That's a lot of reps for rows

 

[rizzlekdizzle]

That's a lot of reps for rows

@Mobster would you recommend me going heavier for less reps? (i.e 6 reps rather than 10?)

 

[rizzlekdizzle]

Diet

Brekky - 3 egg omelette

Morning snack - protein yoghurt

Lunch - chicken burrito bowl - lots of grains and beans

Arvo snack - carrot and hummus, protein shake

Dinner - 200gm chicken breast, 50g of pork jerky (I know that’s seems strange) 1/2 cup of rice and pile of green vegetables and okra

WORKOUT

SHOULDERS

Presses DB
10kg/17.5/25/32.5 - reps 10/10/10/9
Lat raises
7.5/10/12.5/12.5/12.5 all 10 reps
rear delts cable reverse fly’s
Lvl 5/7.5/10 reps -10/10/8/10 drop-set
Dumbbell bent over shrugs
20/30/40 all 10 reps

LEGS - again not heavy due to knee injury

Hamstring curl machine
Lvl 10/20/20 10 reps
Leg press machine
Lvl 35/45/65/75 all 10 reps

bicep curl drop sets as a finisher
17.5/15/12.5 for reps till failure

 

[Mobster]

I just reread how you wrote it. A quick look made me think you'd done 80 reps lol

Nah what you have looks fine

 

[ballin2504]

Diet

Brekky - bowl of oats, protein shake

Morning snack - protein yoghurt

Lunch - last of the pre packaged ‘fit meals’ 39g protein, 45gm carb, 22gm fat (13 sat fat) .

Arvo snack - protein shake

Dinner - 150gm oven roasted chicken, 1/2 cup rice, zucchini, carrot, lentils



Workout -

Incidental cardio of loading and unloading 100 roof tiles after work!

Low on time this evening:

Back:

Bent over barbell rows:

Hi rep bar weight warm up then

40kg/60/80/80 reps 10/10/9/8

Wide grip Pull-ups:

12/8/7

Cable pull-overs slow eccentric

Lvl 4/6/8/10 all 10 reps



Triceps:

Tricep push down cable machine

Lvl 4/7/10/12 all 10 reps

Overhead single arm cable tricep ext

Lvl 2/3/3 reps 10/8/10 (last 2 assisted)

Tricep kickbacks on cable

Lvl 1/2/2 reps 10/10/10

Close elbow push ups till failureView attachment 37374View attachment 37375

Great update

 

[Npcclassicphysique champ]

Diet

Brekky - 3 egg omelette

Morning snack - protein yoghurt

Lunch - chicken burrito bowl - lots of grains and beans

Arvo snack - carrot and hummus, protein shake

Dinner - 200gm chicken breast, 50g of pork jerky (I know that’s seems strange) 1/2 cup of rice and pile of green vegetables and okra

WORKOUT

SHOULDERS

Presses DB
10kg/17.5/25/32.5 - reps 10/10/10/9
Lat raises
7.5/10/12.5/12.5/12.5 all 10 reps
rear delts cable reverse fly’s
Lvl 5/7.5/10 reps -10/10/8/10 drop-set
Dumbbell bent over shrugs
20/30/40 all 10 reps

LEGS - again not heavy due to knee injury

Hamstring curl machine
Lvl 10/20/20 10 reps
Leg press machine
Lvl 35/45/65/75 all 10 reps

bicep curl drop sets as a finisher
17.5/15/12.5 for reps till failure

@rizzlekdizzle good training lunch I would add a protein shake with it

 

[Masonic Bodybuilder]

Food looks great man.

 

[rizzlekdizzle]

Diet

Brekky - oats and protein shake
Morning snack- protein yoghurt
Lunch- pulled beef and veges 48gm protein 11g carbs
Arvo snack- protein shake
Dinner- cup of pasta (naughty I know) with pork cooked in a tomato sauce, broccoli

No training today, back to it tomorrow evening





Arvo snack- protein shake

Dinner- cup of pasta (naughty I know) with pork cooked in a tomato sauce, broccoli

No training today, back to it tomorrow evening




Morning snack- protein yoghurt

Lunch- pulled beef and veges 48gm protein 11g carbs

Arvo snack- protein

 

[25homes]

Good work

 

[Npcclassicphysique champ]

Diet
View attachment 37612
Brekky - oats and protein shake
Morning snack- protein yoghurt
Lunch- pulled beef and veges 48gm protein 11g carbs
Arvo snack- protein shake
Dinner- cup of pasta (naughty I know) with pork cooked in a tomato sauce, broccoli

No training today, back to it tomorrow evening





Arvo snack- protein shake

Dinner- cup of pasta (naughty I know) with pork cooked in a tomato sauce, broccoli

No training today, back to it tomorrow evening




Morning snack- protein yoghurt

Lunch- pulled beef and veges 48gm protein 11g carbs

Arvo snack- protein

@rizzlekdizzle nice I like the meal pic beef right? thats your lunch

arvo snack? whats that clarify

also can you add fiber daily psyllium husk? and more omega 3 like fish oil

 

[rizzlekdizzle]

@rizzlekdizzle nice I like the meal pic beef right? thats your lunch

arvo snack? whats that clarify

also can you add fiber daily psyllium husk? and more omega 3 like fish oil

Yeah pulled beef was lunch.
Arvo snack = afternoon snack (australian slang)
Have not added any psylium husk, I am pretty regular with my bowel
Will get some omega 3!

 

[Npcclassicphysique champ]

Yeah pulled beef was lunch.
Arvo snack = afternoon snack (australian slang)
Have not added any psylium husk, I am pretty regular with my bowel
Will get some omega 3!

@rizzlekdizzle oh lol I dont know AU slang but now I get it

psyllium husk is not just for regular bowls, its for keeping cholesterol down and digesting high protein

 

[Mobster]

That meal looks good.