Approved Log My 1st cycle log

[codezz]

strong wide back WOW

Thanks brother

 

[codezz]

The gym is definitely the sanctuary I know we were coming from

The best place for the me time right behind the toilet hahaha

 

[codezz]

Th

Good to see the pics.

Banks mate, feel bad i havnt put more photos up but I plan too!!

 

[Wootoom]

Nice job. Getting 9 hours of sleep. That really goes a long way.

 

[Vadim Fedorov]

Straight bar, pulled down and barbell Shrugs are a great way to build up some nice upper body strength.

Keep up the good work, man.

 

[2Thick]

Yeah, for sure mixing family in the gym is definitely what it's all about. Glad you are able to balance both.

 

[e2]

Nice. Posing routine. Showing your back growth.

Looks like you got some good size on your frame.

 

[Ulter]

Nice job. Getting that picture your back, looks fantastic.
Nice v-shape to your back.

 

[chesty]

Love what you're doing here, man. Keep up the good work.
Looking like you're building some nice size.

 

[ROIDDERS]

Having a family life. And having the gym grind is definitely a challenge.

 

[ceo]

bros i give you credit for killing it in all situations.
that what we like to see.

 

[codezz]

Thanks for the comments guys, doing my best

 

[Npcclassicphysique champ]

Thanks for the comments guys, doing my best

go to the max bro

 

[codezz]

Just flew back to site today but also think I may have a broken little toe stubbed it hard on a concrete flower bed yesterday and it's stillllllll super sore, i knkw I can do upper body workouts but atm even walking is a struggle, but ill still be chipping away at something while up here

Happy new year everyone

 

[Npcclassicphysique champ]

Just flew back to site today but also think I may have a broken little toe stubbed it hard on a concrete flower bed yesterday and it's stillllllll super sore, i knkw I can do upper body workouts but atm even walking is a struggle, but ill still be chipping away at something while up here

Happy new year everyone

happy new year hopefully you recover from it bro

 

[codezz]

happy new year hopefully you recover from it bro

Thanks bro, I will just needs rest, but I dnt wonna take time off from work so trying to hide the limp I'm doing

 

[Npcclassicphysique champ]

Thanks bro, I will just needs rest, but I dnt wonna take time off from work so trying to hide the limp I'm doing

get some rest bro happy NY

 

[codezz]

get some rest bro happy NY

And to u too my bro, happy new year

 

[Npcclassicphysique champ]

And to u too my bro, happy new year

EVO family support for you Aussie brother

 

[codezz]

Slept 6.5 hrs

back to work haha

Chest day today


Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2 - 4, 100kg, 12 reps
Set 5 - 6, 120kg, 8 reps


Incline press dumbbells

Set 1 - 4, 34kg, 10 reps


Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Peck Dec
Set 1 - 4, 68kg, 15 reps

Body weight Dips till failure 18 reps

Chest felt full and tight, had a good pump

 

[Npcclassicphysique champ]

Slept 6.5 hrs

back to work haha

Chest day today


Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2 - 4, 100kg, 12 reps
Set 5 - 6, 120kg, 8 reps


Incline press dumbbells

Set 1 - 4, 34kg, 10 reps


Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Peck Dec
Set 1 - 4, 68kg, 15 reps

Body weight Dips till failure 18 reps

Chest felt full and tight, had a good pump

@codezz bench press is good 120kgs but gotta get some naps in

 

[stevesmi]

nice job man hopefully you can make up some more sleep and try to push 7 or 8 hours

 

[Mobster]

Slept 6.5 hrs

back to work haha

Chest day today


Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2 - 4, 100kg, 12 reps
Set 5 - 6, 120kg, 8 reps


Incline press dumbbells

Set 1 - 4, 34kg, 10 reps


Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Peck Dec
Set 1 - 4, 68kg, 15 reps

Body weight Dips till failure 18 reps

Chest felt full and tight, had a good pump

Good solid workout

 

[zedhed]

Nice job, hitting the bench. Those are some pretty good weights you're doing.

 

[caligirl85]

Incline, press dumbbells and low cable flies are perfect back to back.

good job on those.

 

[Shrine]

peck dec is a good one.
A lot of gyms don't have it.

 

[Zyglamail]

dips till failure is good.
But be careful with those shoulders not to over-train

 

[Arabian]

Thanks so much for this update.

You put together a nice workout. I bet you had an amazing pump for sure.

 

[BookerTNY]

if you want to get a crazy pump on chest day then try 10x10 workouts.

do 60-70% of the weight you usually do.

 

[sambee38]

incline press dumbbells are perfect.
keep it going.

 

[Austin316]

nice to see you back to work!

make sure you get a little more sleep though.

 

[Masonic Bodybuilder]

I like that chest day brother. Good warmups and then some hard sets.

 

[codezz]

Slept 8.5 hrs, had a little sleep in at work haha, whoops

Shoulder work out

DB over head press
Warm-up 20kg, 12 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 46 kg, 8 reps
Set 3, 46kg, 8 reps
Set 4, 40kg, 10 reps

Seated Side raise dumbbells
Set 1 - 4, 10kg, 15reps, these were burning

Rear delt reverse pec deck
Set1 - 4, 32kg, 20 reps

Seated Front raises
Set 1 - 4, 12kg, 15reps


Update, the little toe is still a little bit sore but I feel like it's getting better, so that's a win, mustn't be broken after all

But shoulders were feeling pumped and full

 

[Npcclassicphysique champ]

Slept 8.5 hrs, had a little sleep in at work haha, whoops

Shoulder work out

DB over head press
Warm-up 20kg, 12 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 46 kg, 8 reps
Set 3, 46kg, 8 reps
Set 4, 40kg, 10 reps

Seated Side raise dumbbells
Set 1 - 4, 10kg, 15reps, these were burning

Rear delt reverse pec deck
Set1 - 4, 32kg, 20 reps

Seated Front raises
Set 1 - 4, 12kg, 15reps


Update, the little toe is still a little bit sore but I feel like it's getting better, so that's a win, mustn't be broken after all

But shoulders were feeling pumped and full

@codezz 8 reps all good, you feel full i bet bro

 

[Noah Wixx]

Slept 6.5 hrs

back to work haha

Chest day today


Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2 - 4, 100kg, 12 reps
Set 5 - 6, 120kg, 8 reps


Incline press dumbbells

Set 1 - 4, 34kg, 10 reps


Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Peck Dec
Set 1 - 4, 68kg, 15 reps

Body weight Dips till failure 18 reps

Chest felt full and tight, had a good pump

I love utilizing dips for the deep stretch and building chest and shoulders, excellent for Triceps as well.

 

[ballin2504]

I had to go back to work also

 

[Coolguy]

Slept 8.5 hrs, had a little sleep in at work haha, whoops

Shoulder work out

DB over head press
Warm-up 20kg, 12 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 46 kg, 8 reps
Set 3, 46kg, 8 reps
Set 4, 40kg, 10 reps

Seated Side raise dumbbells
Set 1 - 4, 10kg, 15reps, these were burning

Rear delt reverse pec deck
Set1 - 4, 32kg, 20 reps

Seated Front raises
Set 1 - 4, 12kg, 15reps


Update, the little toe is still a little bit sore but I feel like it's getting better, so that's a win, mustn't be broken after all

But shoulders were feeling pumped and full

Nothing like a worktime kip

 

[codezz]

Slept 9hrs
Weight 95.2

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 80kg, 12 reps

Fixed lat pulldown machine

Set 1 - 4, weight 82, 12 reps

Close grip Lat pulldown

Set 1 - 4, level 14, 13 reps


Reverse pec dec

Set 1 - 4, weight 54, 15 reps


Straight bar pull down

Set 1 -4, 23.75kg, 15 reps


Barbell shrugs

Set 1 - 4, 80kg, 15 reps

 

[RoySimpson]

Slept 6.5 hrs

back to work haha

Chest day today


Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2 - 4, 100kg, 12 reps
Set 5 - 6, 120kg, 8 reps


Incline press dumbbells

Set 1 - 4, 34kg, 10 reps


Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Peck Dec
Set 1 - 4, 68kg, 15 reps

Body weight Dips till failure 18 reps

Chest felt full and tight, had a good pump

@codezz solid work bro!

 

[LevButlerov]

Slept 9hrs
Weight 95.2

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 80kg, 12 reps

Fixed lat pulldown machine

Set 1 - 4, weight 82, 12 reps

Close grip Lat pulldown

Set 1 - 4, level 14, 13 reps


Reverse pec dec

Set 1 - 4, weight 54, 15 reps


Straight bar pull down

Set 1 -4, 23.75kg, 15 reps


Barbell shrugs

Set 1 - 4, 80kg, 15 reps

watermelon looks nice, we dont have it in winter here lol

lat pull down 12 reps is good would be nice to get volume up to 20

 

[25homes]

Good work

 

[codezz]

Had last night off the gym, needed to do some laundry and went to bed early for a good rest,

Hitting the gym tonight so will post log soon

 

[codezz]

Sleep 7.5 hrs

Leg workout

Leg press
Warm up, 140kg 20 reps
Set 1 - 5, 200kg, 20 reps

Leg extension
Set 1 - 2, 48.25kg, 16 reps
Set 3 - 4, 52.50kg, 13 reps

Dumbbell lunges
Set 1 - 4, 20 reps, only did body weight as little toe was getting some pain

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps

A short but sweet Leg workout, only started to feel the little toe on the lunges today, was a light session but once the toe is fully healled ill be back to the numbers

 

[Npcclassicphysique champ]

Sleep 7.5 hrs

Leg workout

Leg press
Warm up, 140kg 20 reps
Set 1 - 5, 200kg, 20 reps

Leg extension
Set 1 - 2, 48.25kg, 16 reps
Set 3 - 4, 52.50kg, 13 reps

Dumbbell lunges
Set 1 - 4, 20 reps, only did body weight as little toe was getting some pain

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps

A short but sweet Leg workout, only started to feel the little toe on the lunges today, was a light session but once the toe is fully healled ill be back to the numbers

still you pushed hard bro legit
how about some leg pic please? @codezz

 

[codezz]

still you pushed hard bro legit
how about some leg pic please? @codezz

Not what ur after but when im home haha ill get it up

 

[Trenhead3cc]

Good stuff bro

 

[Npcclassicphysique champ]

Not what ur after but when im home haha ill get it up

big legs and big boots bro @codezz

 

[codezz]

big legs and big boots bro @codezz

@Npcclassicphysique champ the wheels need to get bigger but I'm trying haha

 

[LevButlerov]

@Npcclassicphysique champ the wheels need to get bigger but I'm trying haha

Your wheels look amazing if you ask me. thick quads and you growing.

 

[codezz]

Rest day last night and today might be a rest day, might be getting a massage later, but if not hopefully get a nap in there somewhere haha

 

[LevButlerov]

Rest day last night and today might be a rest day, might be getting a massage later, but if not hopefully get a nap in there somewhere haha

Nap for sure 10-15min

 

[codezz]

Slept 9hrs
Weight unsure as after hours

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 80kg, 12 reps, kept this weight the same as it was moving nicely

Fixed lat pulldown machine

Set 1 - 4, weight 75, 18 reps, lowered the weight but got more reps out


Reverse pec dec

Set 1 - 4, weight 50, 18 reps


Straight bar pull down

Set 1 -4, 28kg, 12 reps


Barbell shrugs

Set 1 - 4, 80kg, 15 reps

 

[Npcclassicphysique champ]

@Npcclassicphysique champ the wheels need to get bigger but I'm trying haha

Slept 9hrs
Weight unsure as after hours

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 80kg, 12 reps, kept this weight the same as it was moving nicely

Fixed lat pulldown machine

Set 1 - 4, weight 75, 18 reps, lowered the weight but got more reps out


Reverse pec dec

Set 1 - 4, weight 50, 18 reps


Straight bar pull down

Set 1 -4, 28kg, 12 reps


Barbell shrugs

Set 1 - 4, 80kg, 15 reps

@codezz really next level here bro rows are good at 15 reps and pec dec 18 reps
you are really pumped how you feel?

 

[stevesmi]

Very impressive workout and sleeping 9 hours is amazing

 

[Mobster]

Slept 9hrs
Weight unsure as after hours

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 80kg, 12 reps, kept this weight the same as it was moving nicely

Fixed lat pulldown machine

Set 1 - 4, weight 75, 18 reps, lowered the weight but got more reps out


Reverse pec dec

Set 1 - 4, weight 50, 18 reps


Straight bar pull down

Set 1 -4, 28kg, 12 reps


Barbell shrugs

Set 1 - 4, 80kg, 15 reps

Home scales are £10 or so

 

[codezz]

Home scales are £10 or so

I know how much they are but since I started I was using the scales at the gym and I like to just use those ones, as I know going from some scales to scales, it just doesn't feel right plus I dnt mind if I dnt weigh myself for a few days I like to go by how I feel and look then actual weight gained

 

[ceo]

Bros. You are being too hard on yourself. Legs. Look like they were improving day by day.

 

[ROIDDERS]

Yes. A nap will go a long way.

But seems like you're getting good sleep. Lately 9 hours.

 

[chesty]

Barbell shrugs are really good at building a strong neck. Keep up the good work.

 

[Ulter]

Be careful on straight bar Pull Downs.

You don't want to put too much pressure on your shoulders.

 

[e2]

I don't trust those home scales, they are not calibrated. And they are rarely accurate.

 

[2Thick]

I usually weigh myself at the supermarket. lol

But I know those aren't really true, either.

 

[Vadim Fedorov]

It's good to weigh yourself In the same place, consistently

This way, if the scale is off, it won't affect what you think is happening.

 

[Wootoom]

Sometimes watching your weight. All the time is not a smart idea.
Because the scale can lie. It's much better to take pictures and we'll tell you what's going on.

 

[ballin2504]

Legs are coming along nicely

 

[Masonic Bodybuilder]

Love to see you getting a good amount of sleep.

 

[RoySimpson]

Slept 9hrs
Weight unsure as after hours

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 80kg, 12 reps, kept this weight the same as it was moving nicely

Fixed lat pulldown machine

Set 1 - 4, weight 75, 18 reps, lowered the weight but got more reps out


Reverse pec dec

Set 1 - 4, weight 50, 18 reps


Straight bar pull down

Set 1 -4, 28kg, 12 reps


Barbell shrugs

Set 1 - 4, 80kg, 15 reps

@codezz I wish I could sleep 9hrs.

 

[25homes]

Slept 9hrs
Weight unsure as after hours

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 80kg, 12 reps, kept this weight the same as it was moving nicely

Fixed lat pulldown machine

Set 1 - 4, weight 75, 18 reps, lowered the weight but got more reps out


Reverse pec dec

Set 1 - 4, weight 50, 18 reps


Straight bar pull down

Set 1 -4, 28kg, 12 reps


Barbell shrugs

Set 1 - 4, 80kg, 15 reps

Nice

 

[codezz]

Slept 6.5 hrs

Chest day today


Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2, 100kg, 5 reps
Set 3, 120kg, 2 reps
Set 4, 140kg, 2 reps
Set 5, 150kg, 1 rep,
now to go back down in weight
Set 6, 140kg, 2 reps
Set 7, 120kg, 5 reps
Set 8, 100kg, 8 reps, wanted 10 but fatigued


Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Peck Dec
Set 1 - 3, 68kg, 15 reps

Seated Chest press
Set 1 - 3, 80kg, 12 reps

Gym was super busy straight after work, so might need to go a little later hence why I stayed on the bench for a while, waited for some machines to be free hahaha

But good session nonetheless

 

[Allupfromhere]

Slept 6.5 hrs

Chest day today


Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2, 100kg, 5 reps
Set 3, 120kg, 2 reps
Set 4, 140kg, 2 reps
Set 5, 150kg, 1 rep,
now to go back down in weight
Set 6, 140kg, 2 reps
Set 7, 120kg, 5 reps
Set 8, 100kg, 8 reps, wanted 10 but fatigued


Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Peck Dec
Set 1 - 3, 68kg, 15 reps

Seated Chest press
Set 1 - 3, 80kg, 12 reps

Gym was super busy straight after work, so might need to go a little later hence why I stayed on the bench for a while, waited for some machines to be free hahaha

But good session nonetheless

Bro Im the same if my gym is full up and im on a big compound exercise I like haha

 

[LevButlerov]

Slept 6.5 hrs

Chest day today


Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2, 100kg, 5 reps
Set 3, 120kg, 2 reps
Set 4, 140kg, 2 reps
Set 5, 150kg, 1 rep,
now to go back down in weight
Set 6, 140kg, 2 reps
Set 7, 120kg, 5 reps
Set 8, 100kg, 8 reps, wanted 10 but fatigued


Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Peck Dec
Set 1 - 3, 68kg, 15 reps

Seated Chest press
Set 1 - 3, 80kg, 12 reps

Gym was super busy straight after work, so might need to go a little later hence why I stayed on the bench for a while, waited for some machines to be free hahaha

But good session nonetheless

I hate the busy gyms always try going at night lol

 

[codezz]

Slept 7 hrs

Shoulder work out

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 44 kg, 8 reps, this weight felt heavy,
Set 3, 44kg, 8 reps
Set 4, 40kg, 10 reps, shoulders feeling pumped and swollen

Cable Side raises
Set 1 - 4, 6.25kg, 15reps, very slow and controlled up and down, was on fire

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps

Seated Front raises
Set 1 - 4, 12kg, 15reps


Barbell shrugs
Set 1 - 4, 70kgs, 20 reps

 

[Npcclassicphysique champ]

Slept 7 hrs

Shoulder work out

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 44 kg, 8 reps, this weight felt heavy,
Set 3, 44kg, 8 reps
Set 4, 40kg, 10 reps, shoulders feeling pumped and swollen

Cable Side raises
Set 1 - 4, 6.25kg, 15reps, very slow and controlled up and down, was on fire

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps

Seated Front raises
Set 1 - 4, 12kg, 15reps


Barbell shrugs
Set 1 - 4, 70kgs, 20 reps

good sleep bro you're maxing it out here and the owner head presses nice and pumped @codezz

 

[stevesmi]

This was another solid workout keep it up

 

[Mobster]

Slept 7 hrs

Shoulder work out

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 44 kg, 8 reps, this weight felt heavy,
Set 3, 44kg, 8 reps
Set 4, 40kg, 10 reps, shoulders feeling pumped and swollen

Cable Side raises
Set 1 - 4, 6.25kg, 15reps, very slow and controlled up and down, was on fire

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps

Seated Front raises
Set 1 - 4, 12kg, 15reps


Barbell shrugs
Set 1 - 4, 70kgs, 20 reps

Light but always fries my delts

 

[codezz]

Rest day last night, got a good 7.5hrs sleep after a big day at work

Arm session tonight,

Will post log later tonight after workout

 

[Masonic Bodybuilder]

Like that shoulder session. Not to crazy on the volume. Looking forward to seeing the arm session posted up.

 

[Austin316]

7 hours of sleep is solid.
from here you can continue to push.

 

[sambee38]

cable side and front raises are a good balance.

and then finishing with barbell shrugs looks good too.

 

[BookerTNY]

Just try and get some extra sleep here and there, Really cutting it close. I would prefer you get 8 hours.

 

[Arabian]

chest day looks good, bench press is solid.

both looks good.

 

[Zyglamail]

the gyms usually get packed around 5-6.
pretty normal if you ask me.

 

[Shrine]

warm up and back down in weight no problems.
make sure you are doing some warm ups on bench day as you are.

 

[caligirl85]

nice pyramid up and drop sets.

get a nice pump and volume that way.

 

[zedhed]

reps and sets are on point.

i'm happy with this, you are doing great.

 

[codezz]

Slept around 7.5 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 14 reps

Single arm over head dumbell
Set 1 - 2, 16kg, 15 reps
Set 3 - 4, 14kg, 15 reps, last 3 reps of each Set were assisted

Preacher bar
Set 1 - 4, 25kg, 15 reps

Single arm cable
Set 1 - 4, 8kg, 15 reps, I love this exercise, always get a good squeeze and burn

21s
Set 1 - 3, 20kg, 21 reps

Arms felt blown up and on fire, absolutely loved this workout, havnt done a proper arm day since around Christmas so was nice to get in and get one done

 

[Allupfromhere]

Slept around 7.5 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 14 reps

Single arm over head dumbell
Set 1 - 2, 16kg, 15 reps
Set 3 - 4, 14kg, 15 reps, last 3 reps of each Set were assisted

Preacher bar
Set 1 - 4, 25kg, 15 reps

Single arm cable
Set 1 - 4, 8kg, 15 reps, I love this exercise, always get a good squeeze and burn

21s
Set 1 - 3, 20kg, 21 reps

Arms felt blown up and on fire, absolutely loved this workout, havnt done a proper arm day since around Christmas so was nice to get in and get one done

Bro I can feel the pump just reading this workout haha nice brother!

 

[Trenhead3cc]

Slept around 7.5 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 14 reps

Single arm over head dumbell
Set 1 - 2, 16kg, 15 reps
Set 3 - 4, 14kg, 15 reps, last 3 reps of each Set were assisted

Preacher bar
Set 1 - 4, 25kg, 15 reps

Single arm cable
Set 1 - 4, 8kg, 15 reps, I love this exercise, always get a good squeeze and burn

21s
Set 1 - 3, 20kg, 21 reps

Arms felt blown up and on fire, absolutely loved this workout, havnt done a proper arm day since around Christmas so was nice to get in and get one done

Good work bro

 

[codezz]

Good work bro

Cheers brother

 

[25homes]

Doing great

 

[LevButlerov]

Slept around 7.5 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 14 reps

Single arm over head dumbell
Set 1 - 2, 16kg, 15 reps
Set 3 - 4, 14kg, 15 reps, last 3 reps of each Set were assisted

Preacher bar
Set 1 - 4, 25kg, 15 reps

Single arm cable
Set 1 - 4, 8kg, 15 reps, I love this exercise, always get a good squeeze and burn

21s
Set 1 - 3, 20kg, 21 reps

Arms felt blown up and on fire, absolutely loved this workout, havnt done a proper arm day since around Christmas so was nice to get in and get one done

Good sleep time and arms on fire, we need to see a picture please?

 

[Coolguy]

@Npcclassicphysique champ the wheels need to get bigger but I'm trying haha

 

[RoySimpson]

Slept 7 hrs

Shoulder work out

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 44 kg, 8 reps, this weight felt heavy,
Set 3, 44kg, 8 reps
Set 4, 40kg, 10 reps, shoulders feeling pumped and swollen

Cable Side raises
Set 1 - 4, 6.25kg, 15reps, very slow and controlled up and down, was on fire

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps

Seated Front raises
Set 1 - 4, 12kg, 15reps


Barbell shrugs
Set 1 - 4, 70kgs, 20 reps

Solid work @codezz

 

[codezz]

Slept 8.5hrs

Chest day today, should of been legs but will do them tomorrow


Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2, 100kg, 5 reps
Set 3, 120kg, 2 reps
Set 4, 140kg, 2 reps
Set 5, 150kg, 1 rep
Set 6, 155kg, 1 rep, NEW PB
Set 7, 140kg, 1 reps
Set 8, 120kg, 5 reps
Set 9, 100kg, 8 reps
Set 10, 100kg, 7 reps and now I'm dead haha


Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Peck Dec
Set 1 - 3, 65kg, 15 reps

Body weight Dips
Set 1 - 3, 10 reps

Finally got heavier then 150kg on bench, felt nice and heavy but I want 160, so that's the goal soon, I will get there just a matter of time

All powered by @BigBoyLabs can't thank them enough!!!

 

[RoidRage69]

Hell ya!! Good job on bench!!!

 

[Npcclassicphysique champ]

Slept 8.5hrs

Chest day today, should of been legs but will do them tomorrow


Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2, 100kg, 5 reps
Set 3, 120kg, 2 reps
Set 4, 140kg, 2 reps
Set 5, 150kg, 1 rep
Set 6, 155kg, 1 rep, NEW PB
Set 7, 140kg, 1 reps
Set 8, 120kg, 5 reps
Set 9, 100kg, 8 reps
Set 10, 100kg, 7 reps and now I'm dead haha


Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Peck Dec
Set 1 - 3, 65kg, 15 reps

Body weight Dips
Set 1 - 3, 10 reps

Finally got heavier then 150kg on bench, felt nice and heavy but I want 160, so that's the goal soon, I will get there just a matter of time

All powered by @BigBoyLabs can't thank them enough!!!

@codezz big bench day HUGE chest pump im going to guess bro

 

[codezz]

@Npcclassicphysique champ

 

[Npcclassicphysique champ]

@Npcclassicphysique champ

@codezz legit you shredded and thick AF bro wish you would consider the stage in 2025

 

[codezz]

@codezz legit you shredded and thick AF bro wish you would consider the stage in 2025

1 year b4 im 40, 3 years left i would like to do a body building cut and see how I look but dnt think I'd ever make the stage

 

[Coolguy]

Looking crazy @codezz