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Approved Log My Sustanon Masteron Lean Bulk before Holiday Log

rizzlekdizzle

rizzlekdizzle

Trusted Brother
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EVO Logger
About me

Age: Just turned 44 -
Height: 190 cm
Weight: 93 kg
Body Fat: Guessing 14-15%

Goal: Lean bulk before overseas holiday in April - and keep Dad Bod at bay!

Cycle Details
I know I haven't had a huge break since my last log/cycle - but I have a tight timeline and am getting bloods on Mondays to check things over.
Duration: 12 weeks
Been on TRT of 150mg Test E
Bloodwork: Doing Monday.
Cycle:
Was going to be Sust/Primo -but have changed due to request from Evo.
400 mg Sustanon per week (from @ODINLABS - choosing sustanon as I have a 2.5 weeks holiday at the end of cycle and can just take a bigger jab before I leave)
300 mg Mast per week (from @ODINLABS)
I have Winstrol and Var which I was thinking of doing but will give Tbol a try throughout the cycle - also from @ODINLABS

Supplements
TUDCA, Mens multivitamin, BCAA's, Vit C, Fish oil

Diet Plan: I eat pretty well - have never really counted my calories but I assume there is an app I can use - any recommendations? Guess I need to figure out my maintanence level first.

Training Plan
I kind of do a typical bro split
Chest/Bi's
Back/Tri's (now I know a lot of people ask my I don't do chest with Tri's - just a pattern I have always done)
Shoulders/Leg's
Then repeat - 5 sessions a week at the gym
I will go for a coastal walk after most sessions 3-4km. Always have a light cardio warm up on the rower or assault bike. Also walk the dog and will increase my road cycling over the next 12 weeks.

Will post up some physique pics over the weekend and food etc.
 
rizzlekdizzle said:
About me

Age: Just turned 44 -
Height: 190 cm
Weight: 93 kg
Body Fat: Guessing 14-15%

Goal: Lean bulk before overseas holiday in April - and keep Dad Bod at bay!

Cycle Details
I know I haven't had a huge break since my last log/cycle - but I have a tight timeline and am getting bloods on Mondays to check things over.
Duration: 12 weeks
Been on TRT of 150mg Test E
Bloodwork: Doing Monday.
Cycle:
Was going to be Sust/Primo -but have changed due to request from Evo.
400 mg Sustanon per week (from @ODINLABS - choosing sustanon as I have a 2.5 weeks holiday at the end of cycle and can just take a bigger jab before I leave)
300 mg Mast per week (from @ODINLABS)
I have Winstrol and Var which I was thinking of doing but will give Tbol a try throughout the cycle - also from @ODINLABS

Supplements
TUDCA, Mens multivitamin, BCAA's, Vit C, Fish oil

Diet Plan: I eat pretty well - have never really counted my calories but I assume there is an app I can use - any recommendations? Guess I need to figure out my maintanence level first.

Training Plan
I kind of do a typical bro split
Chest/Bi's
Back/Tri's (now I know a lot of people ask my I don't do chest with Tri's - just a pattern I have always done)
Shoulders/Leg's
Then repeat - 5 sessions a week at the gym
I will go for a coastal walk after most sessions 3-4km. Always have a light cardio warm up on the rower or assault bike. Also walk the dog and will increase my road cycling over the next 12 weeks.

Will post up some physique pics over the weekend and food etc.
Click to expand...
Looking a solid start for another log brother, will be following. Keen to see @ODINLABS in action as I will be logging with him also. All the best brother!
 
rizzlekdizzle said:
About me

Age: Just turned 44 -
Height: 190 cm
Weight: 93 kg
Body Fat: Guessing 14-15%

Goal: Lean bulk before overseas holiday in April - and keep Dad Bod at bay!

Cycle Details
I know I haven't had a huge break since my last log/cycle - but I have a tight timeline and am getting bloods on Mondays to check things over.
Duration: 12 weeks
Been on TRT of 150mg Test E
Bloodwork: Doing Monday.
Cycle:
Was going to be Sust/Primo -but have changed due to request from Evo.
400 mg Sustanon per week (from @ODINLABS - choosing sustanon as I have a 2.5 weeks holiday at the end of cycle and can just take a bigger jab before I leave)
300 mg Mast per week (from @ODINLABS)
I have Winstrol and Var which I was thinking of doing but will give Tbol a try throughout the cycle - also from @ODINLABS

Supplements
TUDCA, Mens multivitamin, BCAA's, Vit C, Fish oil

Diet Plan: I eat pretty well - have never really counted my calories but I assume there is an app I can use - any recommendations? Guess I need to figure out my maintanence level first.

Training Plan
I kind of do a typical bro split
Chest/Bi's
Back/Tri's (now I know a lot of people ask my I don't do chest with Tri's - just a pattern I have always done)
Shoulders/Leg's
Then repeat - 5 sessions a week at the gym
I will go for a coastal walk after most sessions 3-4km. Always have a light cardio warm up on the rower or assault bike. Also walk the dog and will increase my road cycling over the next 12 weeks.

Will post up some physique pics over the weekend and food etc.
Click to expand...
big new low @rizzlekdizzle bro
i hope this one you get way more food details in, last one was mostly training
 
Assault bike 5min warm up
Fasted morning workout
CHEST
Incline barbell bench
50kg/70/95/95 reps 12/10/8/7
High cable flys
Lvl 12.5/15/17.5 reps 15/12/10
Incline Chest press machine
Lvl 55/75/90 reps 10/10/7
Low cable flys
Lvl 14/18/23 reps 10/10/8

Biceps -
Ez bar curl
Each side 10kg/15/20kg reps 10/10/8
Decline db curls
15kg/17.5/22.5 reps 10/10/9
Drop sets
15-12.5-10kg 24 reps
15-12.5-10kg 18 reps
 
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With chest brother I find for myself this works pretty well.
Chest

Incline dumbell press
Hammer seated incline
Low incline dumbell press
Flat dumbell press
Dips
Cable crossovers

Biceps
One arm dumbell preacher curls
Lying cable curls ez bar (see Markus Ruhl made in Germany video for these)
Straight barbell curls
Concentration dumbell curls

Abs and calves every workout
Standing claves
Seated calves
Cable crunches

Give this a try if you want when done with this cycle of training
 
rizzlekdizzle said:
About me

Age: Just turned 44 -
Height: 190 cm
Weight: 93 kg
Body Fat: Guessing 14-15%

Goal: Lean bulk before overseas holiday in April - and keep Dad Bod at bay!

Cycle Details
I know I haven't had a huge break since my last log/cycle - but I have a tight timeline and am getting bloods on Mondays to check things over.
Duration: 12 weeks
Been on TRT of 150mg Test E
Bloodwork: Doing Monday.
Cycle:
Was going to be Sust/Primo -but have changed due to request from Evo.
400 mg Sustanon per week (from @ODINLABS - choosing sustanon as I have a 2.5 weeks holiday at the end of cycle and can just take a bigger jab before I leave)
300 mg Mast per week (from @ODINLABS)
I have Winstrol and Var which I was thinking of doing but will give Tbol a try throughout the cycle - also from @ODINLABS

Supplements
TUDCA, Mens multivitamin, BCAA's, Vit C, Fish oil

Diet Plan: I eat pretty well - have never really counted my calories but I assume there is an app I can use - any recommendations? Guess I need to figure out my maintanence level first.

Training Plan
I kind of do a typical bro split
Chest/Bi's
Back/Tri's (now I know a lot of people ask my I don't do chest with Tri's - just a pattern I have always done)
Shoulders/Leg's
Then repeat - 5 sessions a week at the gym
I will go for a coastal walk after most sessions 3-4km. Always have a light cardio warm up on the rower or assault bike. Also walk the dog and will increase my road cycling over the next 12 weeks.

Will post up some physique pics over the weekend and food etc.
Click to expand...
Similar height to me (6'3)
 
Back
5min row machine for warm up
Seated row
Lightweight warm ups then at on each side
20/40/60 3x10
Weighted pull-ups - strict form
+10kg/+10kg/bodyweight Reps 11/10/10
Single arm DB row
25/35/42.5 Reps 10/0/8

Triceps
Rope Pulldowns
15/25/35 reps 15/12/8
Single arm ext o/head
Lvl 7.5/10/10 reps 10/8/
Burn and pump ++
X-body cable ext single arm
Lvl 7.5/10/12.5-7.5 10/9/5+5

Abs
3 sets crunches till failure
2 sets lying leg lifts to failure

Biceps finisher
28 reps 12.5kg with half holds
 
I like the work out you put together yesterday.
You won't go wrong, hitting your biceps.
 
Good job, hitting the upper body hard.

i would not be scared to change up your splits.
 
Thanks for taking the time to post up that meal.
Not only do you have excellent protein but excellent fats as well.
 
Nice. You are a tall dude. And you got some good size on your frame.

44 years old is perfect man. You want to get into the best shape you can before you hit 50.
 
Yes, as you get older, it doesn't get any easier. So it's important to get in the best shape of your life. Now,
 
1000m on the rower for a warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/30/45/45 reps 12/10/10/8
DB lat raises
10/12.5/15/15 reps 12/10/10/10
Rope face pulls
Lvl 15/25/36 3x10
Armpit rows DB
17.5/20/22.5kg 3x10

Legs -
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls
lvl 30/30/35 3x10
Calf raises 3x10 each single leg

Single arm kettlebell waiters walks for some firework 20kg KB’s
 
rizzlekdizzle said:
1000m on the rower for a warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/30/45/45 reps 12/10/10/8
DB lat raises
10/12.5/15/15 reps 12/10/10/10
Rope face pulls
Lvl 15/25/36 3x10
Armpit rows DB
17.5/20/22.5kg 3x10

Legs -
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls
lvl 30/30/35 3x10
Calf raises 3x10 each single leg

Single arm kettlebell waiters walks for some firework 20kg KB’s
Click to expand...

rizzlekdizzle said:
Took the kids to the movies so diet got some
Peanut M&Ms in…my kryptonite. Nice lunch though
View attachment 69688
Click to expand...
@rizzlekdizzle beautiful sushi place bro i want some of that right now haha
 
rizzlekdizzle said:
About me

Age: Just turned 44 -
Height: 190 cm
Weight: 93 kg
Body Fat: Guessing 14-15%

Goal: Lean bulk before overseas holiday in April - and keep Dad Bod at bay!

Cycle Details
I know I haven't had a huge break since my last log/cycle - but I have a tight timeline and am getting bloods on Mondays to check things over.
Duration: 12 weeks
Been on TRT of 150mg Test E
Bloodwork: Doing Monday.
Cycle:
Was going to be Sust/Primo -but have changed due to request from Evo.
400 mg Sustanon per week (from @ODINLABS - choosing sustanon as I have a 2.5 weeks holiday at the end of cycle and can just take a bigger jab before I leave)
300 mg Mast per week (from @ODINLABS)
I have Winstrol and Var which I was thinking of doing but will give Tbol a try throughout the cycle - also from @ODINLABS

Supplements
TUDCA, Mens multivitamin, BCAA's, Vit C, Fish oil

Diet Plan: I eat pretty well - have never really counted my calories but I assume there is an app I can use - any recommendations? Guess I need to figure out my maintanence level first.

Training Plan
I kind of do a typical bro split
Chest/Bi's
Back/Tri's (now I know a lot of people ask my I don't do chest with Tri's - just a pattern I have always done)
Shoulders/Leg's
Then repeat - 5 sessions a week at the gym
I will go for a coastal walk after most sessions 3-4km. Always have a light cardio warm up on the rower or assault bike. Also walk the dog and will increase my road cycling over the next 12 weeks.

Will post up some physique pics over the weekend and food etc.
Click to expand...
@rizzlekdizzle keep this log up!
 
Bloods for the start of this log. They were taken 6 days after an injection as I missed one. Been cruising on TRT 150mg a week and was finishing a vial of deca 0.3ml twice a week. No AI
Oestradiol in check
AST over normal but did work out hard the night before
Haematocrit good
Lipids just above normal values but they have been that for a while (first result from 2023 was non fasted so values were shot)
Any input welcome
Started my Sust/mast today
 

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Assault bike 5min warm up
Fasted morning workout
CHEST
Incline barbell bench
50kg/70/97.5(PB)/97.5reps 12/10/9/7
High cable flys
Lvl 12.5/15/21 reps 15/12/10
Incline Chest press machine
Lvl 55/70/ reps 10/10/8
Low cable flys
7.5/10/12.5 12/10/10

Biceps -
DB curls
15/20/22.5 reps 10/10/8
Concentration curls
12.5/15/17.5 reps 10/10/10
24 rep half holds
12.5kg, 10kg

Burn ++

3 sets reverse crunches

Brekky

3x boiled eggs and feta followed by protein shake
 
rizzlekdizzle said:
Assault bike 5min warm up
Fasted morning workout
CHEST
Incline barbell bench
50kg/70/97.5(PB)/97.5reps 12/10/9/7
High cable flys
Lvl 12.5/15/21 reps 15/12/10
Incline Chest press machine
Lvl 55/70/ reps 10/10/8
Low cable flys
7.5/10/12.5 12/10/10

Biceps -
DB curls
15/20/22.5 reps 10/10/8
Concentration curls
12.5/15/17.5 reps 10/10/10
24 rep half holds
12.5kg, 10kg

Burn ++

3 sets reverse crunches

Brekky

3x boiled eggs and feta followed by protein shake
Click to expand...
Fasted training is the best, I see results coming in. :D
 
Good base diet will be key
 
Fasted morning workout

Back
5min row machine for warm up
Seated machine row
Lightweight warm ups then
Lvl 55/75/90 3x10
Weighted pull-ups - strict form
+10kg/+10kg/bodyweight Reps 11/9/10
Single arm DB row
27.5/35/42.5 Reps 10/10/10

Triceps
Rope Pulldowns
15/25/35 reps 15/12/8
Single arm ext o/head
Lvl 7.5/10/12.5-7.5 reps 10/10/6+4
X-body cable ext single arm
Lvl 7.5/10/12.5-7.5 10/9/8
pump ++

Biceps finisher
28 reps 12.5kg with half holds

KB waiters walks x3 20kg
 
rizzlekdizzle said:
Fasted morning workout

Back
5min row machine for warm up
Seated machine row
Lightweight warm ups then
Lvl 55/75/90 3x10
Weighted pull-ups - strict form
+10kg/+10kg/bodyweight Reps 11/9/10
Single arm DB row
27.5/35/42.5 Reps 10/10/10

Triceps
Rope Pulldowns
15/25/35 reps 15/12/8
Single arm ext o/head
Lvl 7.5/10/12.5-7.5 reps 10/10/6+4
X-body cable ext single arm
Lvl 7.5/10/12.5-7.5 10/9/8
pump ++

Biceps finisher
28 reps 12.5kg with half holds

KB waiters walks x3 20kg
Click to expand...
Fasted training is perfect. :D @rizzlekdizzle I'm impressed but the volume you're steady on.
 
Thanks - Holiday in April so I want to be very consistent to get the best results.

Was also PIN day today with the @ODINLABS gear - again super smooth cannot even tell where I pinned.
LevButlerov said:
Fasted training is perfect. :D @rizzlekdizzle I'm impressed but the volume you're steady on
Click to expand...
 
Hi Guys,

Currently on a 12 week cycle with @ODINLABS gear - looking to lean bulk a bit before a holiday.

I do a typical 3 day bro split - hitting the gym at least 5 times a week. I was listening to a Dr Todd Lee podcast lately and he was suggesting the best thing for growth was a 3-4 day full body split - hitting each muscle group with every work out (i.e one push/pull/legs on every workout and doing at 3-4 proper working sets on each muscle group).
Has anyone else made the shift from the bro split to the full body split and noticed a big change?

Probably wont change it up for this cycle but maybe later in the year.
 
rizzlekdizzle said:
Hi Guys,

Currently on a 12 week cycle with @ODINLABS gear - looking to lean bulk a bit before a holiday.

I do a typical 3 day bro split - hitting the gym at least 5 times a week. I was listening to a Dr Todd Lee podcast lately and he was suggesting the best thing for growth was a 3-4 day full body split - hitting each muscle group with every work out (i.e one push/pull/legs on every workout and doing at 3-4 proper working sets on each muscle group).
Has anyone else made the shift from the bro split to the full body split and noticed a big change?

Probably wont change it up for this cycle but maybe later in the year.
Click to expand...
As we were discussing, I think over training can be an issue.

https://www.evolutionary.org/forums/threads/training-splits.102842/post-1677109
Eddie Haskell said:
Sounds like overtraining to me, and I know overtraining. :ROFLMAO:
1 muscle group per week big muscles, with small muscles you can double up.
You should post this in your log for more wide ranging support and feedback-
https://www.evolutionary.org/forums...masteron-lean-bulk-before-holiday-log.102756/

What do you think @AE1079 ? @Mobster
Click to expand...
 
rizzlekdizzle said:
Hi Guys,

Currently on a 12 week cycle with @ODINLABS gear - looking to lean bulk a bit before a holiday.

I do a typical 3 day bro split - hitting the gym at least 5 times a week. I was listening to a Dr Todd Lee podcast lately and he was suggesting the best thing for growth was a 3-4 day full body split - hitting each muscle group with every work out (i.e one push/pull/legs on every workout and doing at 3-4 proper working sets on each muscle group).
Has anyone else made the shift from the bro split to the full body split and noticed a big change?

Probably wont change it up for this cycle but maybe later in the year.
Click to expand...
I like the bro split 😂 push, pull, legs also popular too.
 
rizzlekdizzle said:
Hi Guys,

Currently on a 12 week cycle with @ODINLABS gear - looking to lean bulk a bit before a holiday.

I do a typical 3 day bro split - hitting the gym at least 5 times a week. I was listening to a Dr Todd Lee podcast lately and he was suggesting the best thing for growth was a 3-4 day full body split - hitting each muscle group with every work out (i.e one push/pull/legs on every workout and doing at 3-4 proper working sets on each muscle group).
Has anyone else made the shift from the bro split to the full body split and noticed a big change?

Probably wont change it up for this cycle but maybe later in the year.
Click to expand...
Something you will have to experiment with. Our bodies response to training splits is personalised from one individual to the next. Your lifestyle and ability to recover normally has the biggest influence on response to any split I feel. I was on the bro split for 4 months and now on a ppl split just to see what I get a better response from utilising the same diet and cardio levels for both splits.
If your growing and recovering well now I wouldn’t feel there is a need to change something that’s working for ya.
 
rizzlekdizzle said:
Hi Guys,

Currently on a 12 week cycle with @ODINLABS gear - looking to lean bulk a bit before a holiday.

I do a typical 3 day bro split - hitting the gym at least 5 times a week. I was listening to a Dr Todd Lee podcast lately and he was suggesting the best thing for growth was a 3-4 day full body split - hitting each muscle group with every work out (i.e one push/pull/legs on every workout and doing at 3-4 proper working sets on each muscle group).
Has anyone else made the shift from the bro split to the full body split and noticed a big change?

Probably wont change it up for this cycle but maybe later in the year.
Click to expand...
You can try upper 1 day, lower 1 day and full body day 3 bro thats a kill always and intense
 
Fasted morning workout
1000m rower
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/30/45/45 reps 12/10/10/9
DB lat raises
10/12.5/15/17.5 reps 12/10/10/10
Reverse DB flys
Lvl 12.5/15/15 12/12/
Cable upright row lvl 21/28/3x10

Legs -
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls
lvl 30/30/35 3x10
Calf raises 3x10 each single leg

Biceps finisher 21 reps ez curl bar half holds 7/7/7
 
rizzlekdizzle said:
Fasted morning workout
1000m rower
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/30/45/45 reps 12/10/10/9
DB lat raises
10/12.5/15/17.5 reps 12/10/10/10
Reverse DB flys
Lvl 12.5/15/15 12/12/
Cable upright row lvl 21/28/3x10

Legs -
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls
lvl 30/30/35 3x10
Calf raises 3x10 each single leg

Biceps finisher 21 reps ez curl bar half holds 7/7/7
Click to expand...

rizzlekdizzle said:
Brekky and lunch yesterday
View attachment 70543View attachment 70546
Click to expand...
nice looking jap food bro ;)
 
rizzlekdizzle said:
Fasted morning workout
1000m rower
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/30/45/45 reps 12/10/10/9
DB lat raises
10/12.5/15/17.5 reps 12/10/10/10
Reverse DB flys
Lvl 12.5/15/15 12/12/
Cable upright row lvl 21/28/3x10

Legs -
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls
lvl 30/30/35 3x10
Calf raises 3x10 each single leg

Biceps finisher 21 reps ez curl bar half holds 7/7/7
Click to expand...
21s are a killer! Love them tho 😂

Solid workout for a Saturday. Keep it up my man
 
Npcclassicphysique champ said:
nice looking jap food bro ;)
Click to expand...
Yep. Haven’t been to Japan yet but it’s definitely on the list. Plus Japanese women are gorgeous (will just have to wear mirrored sunglasses around the Mrs)
 
CypherOCE said:
I act like I have horses blinkers

Only see what in front of me if I turn my head I’m in biggggg trouble
Click to expand...
Yep heading to Vietnam in a few months same story
 
Assault bike 5min warm up
Quick one today
Fasted morning workout
CHEST
Incline barbell bench
50kg/70/97.5/97.5reps 12/10/10/7
Incline Chest press machine
Lvl 55/75/95 reps 10/10/8
High cable flys
Lvl 12.5/15/21 reps 15/12/10

Biceps -
ez curl bar curls
Wt on each side
10kg/15/20 reps 10/10/10
Decline DB curls
15kg/20/25 reps 10/10/8
24 rep half holds
12.5kg/12.5 reps 20/20
Burn ++

Brekky
3x boiled eggs and feta followed by protein shake and a coffee
 
rizzlekdizzle said:
Assault bike 5min warm up
Quick one today
Fasted morning workout
CHEST
Incline barbell bench
50kg/70/97.5/97.5reps 12/10/10/7
Incline Chest press machine
Lvl 55/75/95 reps 10/10/8
High cable flys
Lvl 12.5/15/21 reps 15/12/10

Biceps -
ez curl bar curls
Wt on each side
10kg/15/20 reps 10/10/10
Decline DB curls
15kg/20/25 reps 10/10/8
24 rep half holds
12.5kg/12.5 reps 20/20
Burn ++

Brekky
3x boiled eggs and feta followed by protein shake and a coffee
Click to expand...
Burn ++ with this bicep training is for sure. :D
 
Fasted morning workout
Back
1000m row machine for warm up
Seated machine row
Lightweight warm ups then
Lvl 55/75/90 3x10
Weighted pull-ups - strict form
+15kg (new PB!)/+15kg/bw
Reps 9/7(tough with new weight)/13
Single arm DB row
27.5/35/45 Reps 10/10/10

Triceps
Pulldowns
15/25/35 reps 15/12/8
ext o/head
Lvl 7.5/10/12.5 reps 10/10/8
X-body cable ext single arm
Lvl 7.5/10/12.5-7.5 10/9/8
pump ++

Biceps finisher
28 reps 12.5kg with half holds

Brekky - 3 boiled eggs and feta, protein shake and coffee
 
rizzlekdizzle said:
Fasted morning workout
Back
1000m row machine for warm up
Seated machine row
Lightweight warm ups then
Lvl 55/75/90 3x10
Weighted pull-ups - strict form
+15kg (new PB!)/+15kg/bw
Reps 9/7(tough with new weight)/13
Single arm DB row
27.5/35/45 Reps 10/10/10

Triceps
Pulldowns
15/25/35 reps 15/12/8
ext o/head
Lvl 7.5/10/12.5 reps 10/10/8
X-body cable ext single arm
Lvl 7.5/10/12.5-7.5 10/9/8
pump ++

Biceps finisher
28 reps 12.5kg with half holds

Brekky - 3 boiled eggs and feta, protein shake and coffee
Click to expand...
Training fasted is legit :D pull ups thats the best for the back, keep pulling up strong.
 
rizzlekdizzle said:
gassy as in they might pop when I cut them or make me gassy (which is my wife's problem then)
:D
Click to expand...
eggs contain sulfur compounds (which cause gas) so when you boil them those compounds wont' get released. they get trapped.
this is why i never boil eggs in the shell.

same reason people have a hard time with raw brocolli vs. cooking them.
 
The food in Asia is definitely good.

Some of the best food you'll find anywhere.
 
Nice fast and morning workout. You hit the back like a maniac, great job.
 
Tricep pull downs and nice finish with the finisher on the biceps.
 
I like that. You're getting a pump.

That means you're really doing it. Get in those drop sets and enjoy it.
 
Perfect on the eggs, you always want it to be a little runny. And mushrooms have a lot of health benefits.
 
Oh yeah, sometimes eggs can make you gassy. You might be allergic.

Try another way to cook them.
 
i like mushrooms and eggs. that is a great bodybuilder meal.
 
Fasted morning workout
1000m rower
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/47.5/47.5 reps 12/10/9/7
DB lat raises
12.5/15/17.5 reps 12/10/10
Reverse DB flys
Lvl 12.5/15/15 12/12/10
Armpit rows
20kg/22.5/25 3x10

Legs -
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls
lvl 30/30/35 3x10
Calf raises 3x10 each single leg

3 sets decline sit-ups till failure
Crazy pump/cramp in right abs on last set
 
Great job
 
rizzlekdizzle said:
Fasted morning workout
Back
1000m row machine for warm up
Seated machine row
Lightweight warm ups then
Lvl 55/75/90 3x10
Weighted pull-ups - strict form
+15kg (new PB!)/+15kg/bw
Reps 9/7(tough with new weight)/13
Single arm DB row
27.5/35/45 Reps 10/10/10

Triceps
Pulldowns
15/25/35 reps 15/12/8
ext o/head
Lvl 7.5/10/12.5 reps 10/10/8
X-body cable ext single arm
Lvl 7.5/10/12.5-7.5 10/9/8
pump ++

Biceps finisher
28 reps 12.5kg with half holds

Brekky - 3 boiled eggs and feta, protein shake and coffee
Click to expand...
@rizzlekdizzle boiled eggs are the best! I eat 6 a day!
 
bit of a break for a 4 day camping trip but back to it this morning. The rest probably did me well.

Assault bike 5min warm up
Fasted morning workout
CHEST
Incline barbell bench
50kg/70/97.5/97.5reps 12/10/10/7
Incline Chest press machine
Lvl 55/75/95 reps 10/10/9
High cable flys
Lvl 12.5/15/21 reps 15/12/10
Low flys
7.5/10/12.5 reps 3x10

Biceps -
ez curl bar curls
Wt on each side
10kg/15/20 reps 10/10/10
Decline DB curls
15kg/20/25 reps 10/10/10PB!
Hi rep sets
10kg/12.5 reps 20/20
Burn ++

Brekky
3x boiled eggs and feta followed by protein shake
 
rizzlekdizzle said:
bit of a break for a 4 day camping trip but back to it this morning. The rest probably did me well.

Assault bike 5min warm up
Fasted morning workout
CHEST
Incline barbell bench
50kg/70/97.5/97.5reps 12/10/10/7
Incline Chest press machine
Lvl 55/75/95 reps 10/10/9
High cable flys
Lvl 12.5/15/21 reps 15/12/10
Low flys
7.5/10/12.5 reps 3x10

Biceps -
ez curl bar curls
Wt on each side
10kg/15/20 reps 10/10/10
Decline DB curls
15kg/20/25 reps 10/10/10PB!
Hi rep sets
10kg/12.5 reps 20/20
Burn ++

Brekky
3x boiled eggs and feta followed by protein shake
Click to expand...
real chest day bro with 3ggs and a shake WIN
 
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