Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply US-PHARMACIES
UGL OZ UGFREAK OxygenPharm
napsgeargenezapharmateuticals domestic-supplyUS-PHARMACIESUGL OZUGFREAKOxygenPharm

Approved Log My Sustanon Masteron Lean Bulk before Holiday Log

rizzlekdizzle said:
Afternoon workout - short one shoulders only today
5 mins skipping warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/50(PB!)/50 reps 12/10/9/7
DB lat raises -
12.5/15/17.5/7.5 with cable reps 10/10/10/8
Rear cable flys
Lvl 7.5/10/12.5 10/10/
Shrugs
Bar +
40kg/60/80 reps 10/10/10

Happy with new PB on the shoulder press

Lunch - steak and eggs
Click to expand...

rizzlekdizzle said:
Some chicken as wellView attachment 76005
Click to expand...

rizzlekdizzle said:
And a swim after View attachment 76007
Click to expand...
chicken steak and eggs bro and a beautiful place ;) I love this share thank you made my evening
 
Fasted morning workout
1000m rower
CHEST
Incline barbell bench
60/85/100/80 reps 12/10/9/8
Incline Chest press machine
Lvl 55/75/100 reps 10/10/8
High cable flys
Lvl 12.5/15/21 reps 15/12/10
Low flys
7.5/10/12.5 reps 3x10

Biceps -
Hi rep light weight day
ez curl bar curls
5/7.5/10kg reps 20/18/16
Standing DB curls
12.5/15/17.5 reps 15/14/12
DB curl drops sets
15-12.5-10 reps 24
12.5-10-7.5 reps 24
 
rizzlekdizzle said:
Fasted morning workout
1000m rower
CHEST
Incline barbell bench
60/85/100/80 reps 12/10/9/8
Incline Chest press machine
Lvl 55/75/100 reps 10/10/8
High cable flys
Lvl 12.5/15/21 reps 15/12/10
Low flys
7.5/10/12.5 reps 3x10

Biceps -
Hi rep light weight day
ez curl bar curls
5/7.5/10kg reps 20/18/16
Standing DB curls
12.5/15/17.5 reps 15/14/12
DB curl drops sets
15-12.5-10 reps 24
12.5-10-7.5 reps 24
Click to expand...
1000m rower, the cardio right? how long did this take?
 
I have been bumping it to 1500m lately but was for some reason feeling a bit gassed at 1000m yesterday.
Its relatively quick I like to pace at 2min per 500m. It really gets the HR up.
 
Afternoon workout
Back
1500m row machine in 5:50
Low row machine
Lightweight warm ups then
Lvl 90/90/90(max on machine) reps 3x10
Weighted pull-ups - strict form
+20kg(new PB)/20/bw reps 8/7/12
Reps 11/8/11
Lat prayers
Lvl 50/59/68 eps 10/10/8
Single arm DB row
27.5/35/47.5 Reps 10/10/9

Triceps
Pulldowns
Lvl 15/25/35 reps 15/12/10
ext o/head
Lvl 10/12.5/15 reps 10/10/9 with asst
X body ext
Lvl 12.5/15/17.5(PB) reps 10/10/6+4asst

Abs crunches
3 sets to failure
 
rizzlekdizzle said:
Afternoon workout
Back
1500m row machine in 5:50
Low row machine
Lightweight warm ups then
Lvl 90/90/90(max on machine) reps 3x10
Weighted pull-ups - strict form
+20kg(new PB)/20/bw reps 8/7/12
Reps 11/8/11
Lat prayers
Lvl 50/59/68 eps 10/10/8
Single arm DB row
27.5/35/47.5 Reps 10/10/9

Triceps
Pulldowns
Lvl 15/25/35 reps 15/12/10
ext o/head
Lvl 10/12.5/15 reps 10/10/9 with asst
X body ext
Lvl 12.5/15/17.5(PB) reps 10/10/6+4asst

Abs crunches
3 sets to failure
Click to expand...
Double sessions today bro ?? 💪
 
woke up today with a sore throat (definitely caught off one of my kids who was home from school sick yesterday)
but even worse - did something strange to my neck last night and woke up this morning barely bal to look right or down.
Booked a remedial massage for this morning and will probably take some diazepam to calm the muscles down.
 
rizzlekdizzle said:
I have been bumping it to 1500m lately but was for some reason feeling a bit gassed at 1000m yesterday.
Its relatively quick I like to pace at 2min per 500m. It really gets the HR up.
Click to expand...

rizzlekdizzle said:
Afternoon workout
Back
1500m row machine in 5:50
Low row machine
Lightweight warm ups then
Lvl 90/90/90(max on machine) reps 3x10
Weighted pull-ups - strict form
+20kg(new PB)/20/bw reps 8/7/12
Reps 11/8/11
Lat prayers
Lvl 50/59/68 eps 10/10/8
Single arm DB row
27.5/35/47.5 Reps 10/10/9

Triceps
Pulldowns
Lvl 15/25/35 reps 15/12/10
ext o/head
Lvl 10/12.5/15 reps 10/10/9 with asst
X body ext
Lvl 12.5/15/17.5(PB) reps 10/10/6+4asst

Abs crunches
3 sets to failure
Click to expand...
@rizzlekdizzle how about food today? anything high protein to share :D

I do like your back work.

Trenhead3cc said:
Double sessions today bro ?? 💪
Click to expand...
I thought this too :P
 
Morning workout
Wasn’t feeling the best (had yesterday off work) but a lighter workout is better than nothing

5min cycle warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/30/40 reps 12/12/12/12
DB lat raises -
10/12.5/15/7.5 reps 10/10/10/8
Reverse DB flys
12.5kg/15/15 3x12

Legs -
Smith machine deep squats -
Bar/20kg/40/65 reps 4x10
Hammy curls
lvl 30/30/35 3x10
Calf raises 3x10 each single leg

20rep bicep finisher

Post workout protein shake
 
loving a little bit of this in my smoothie
IMG_2273.webp
 
Fasted morning workout
1000m rower
CHEST
Incline barbell bench
60/85/100/100 reps 12/10/8/7
Incline Chest press machine
Lvl 55/75/100 reps 10/10/8
High cable flys
Lvl 12.5/15/25(PB) eps 15/12/10
Low flys
12.5/12.5/15 reps 3x10

Biceps -
ez curl bar curls
10/15/20kg each side. reps
Decline DB curls
15/20/25kg reps
DB curl drops sets
15-12.5-10 reps 24
12.5-10-7.5 reps 24
 
rizzlekdizzle said:
Morning workout
Wasn’t feeling the best (had yesterday off work) but a lighter workout is better than nothing

5min cycle warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/30/40 reps 12/12/12/12
DB lat raises -
10/12.5/15/7.5 reps 10/10/10/8
Reverse DB flys
12.5kg/15/15 3x12

Legs -
Smith machine deep squats -
Bar/20kg/40/65 reps 4x10
Hammy curls
lvl 30/30/35 3x10
Calf raises 3x10 each single leg

20rep bicep finisher

Post workout protein shake
Click to expand...

rizzlekdizzle said:
loving a little bit of this in my smoothie
View attachment 76812
Click to expand...

rizzlekdizzle said:
Fasted morning workout
1000m rower
CHEST
Incline barbell bench
60/85/100/100 reps 12/10/8/7
Incline Chest press machine
Lvl 55/75/100 reps 10/10/8
High cable flys
Lvl 12.5/15/25(PB) eps 15/12/10
Low flys
12.5/12.5/15 reps 3x10

Biceps -
ez curl bar curls
10/15/20kg each side. reps
Decline DB curls
15/20/25kg reps
DB curl drops sets
15-12.5-10 reps 24
12.5-10-7.5 reps 24
Click to expand...
@rizzlekdizzle biceps good volume and chest you doing the good cable fly :D peanut butter is tasty, how about switching to almond butter?
 
Looking really good, man.

I like the decline and the curl drop sets.
 
incline barbell bench and incline chest press is perfect!

Keep up the good work.
 
high cable flys and low flys is amazing.
Chest is looking really nice.
 
Why go the powdered route?

get it raw instead, much better and less processed.
 
Sorry, for the sore throat. Keep an eye on that, you don't want to end up with more issues.
 
So, sore throat is the worst.

Whenever I get that, I know I'm about to get sick.
 
Make sure you avoid the gym until you feel better. You don't want all that bacteria around you.
 
Afternoon workout
Back
1500m row machine
Seated row machine wide grip
Lightweight warm ups then
Lvl 50/70/90 reps 3x10
Weighted pull-ups - strict form
+20kg/20/bw reps 9/7/12
Single arm DB row
27.5/35/47.5 Reps 10/10/9

Triceps
Pulldowns
Lvl 15/25/35 reps 15/12/10
ext o/head double handed
Lvl 12.5/17.5/25/32.5 reps 11/11/11/10 super burn ++
X body ext
Lvl 12.5/15/17.5 reps 8/8/8
 
rizzlekdizzle said:
Afternoon workout
Back
1500m row machine
Seated row machine wide grip
Lightweight warm ups then
Lvl 50/70/90 reps 3x10
Weighted pull-ups - strict form
+20kg/20/bw reps 9/7/12
Single arm DB row
27.5/35/47.5 Reps 10/10/9

Triceps
Pulldowns
Lvl 15/25/35 reps 15/12/10
ext o/head double handed
Lvl 12.5/17.5/25/32.5 reps 11/11/11/10 super burn ++
X body ext
Lvl 12.5/15/17.5 reps 8/8/8
Click to expand...
awesome training day bro @rizzlekdizzle pull downs were nicely done
 
rizzlekdizzle said:
Fasted morning workout
1000m rower
CHEST
Incline barbell bench
60/85/100/100 reps 12/10/8/7
Incline Chest press machine
Lvl 55/75/100 reps 10/10/8
High cable flys
Lvl 12.5/15/25(PB) eps 15/12/10
Low flys
12.5/12.5/15 reps 3x10

Biceps -
ez curl bar curls
10/15/20kg each side. reps
Decline DB curls
15/20/25kg reps
DB curl drops sets
15-12.5-10 reps 24
12.5-10-7.5 reps 24
Click to expand...
@rizzlekdizzle how long it take you to hit 1000m on the rower?
 
Morning fasted workout
Short on time
5min skipping warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/50/50 reps 12/10/10/9
DB lat raises -
10/12.5/15-7.5 reps 10/10/10+8
Reverse DB flys
12.5kg/15/15 3x12

Legs -
Smith machine deep squats -
Bar/20kg/40/65 reps 4x10
Calf raises 3x10 each single leg
 
rizzlekdizzle said:
Morning fasted workout
Short on time
5min skipping warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/50/50 reps 12/10/10/9
DB lat raises -
10/12.5/15-7.5 reps 10/10/10+8
Reverse DB flys
12.5kg/15/15 3x12

Legs -
Smith machine deep squats -
Bar/20kg/40/65 reps 4x10
Calf raises 3x10 each single leg
Click to expand...
Fasted training again! perfect :D legs are great with smith.
 
Arvo workout
1000m rower
CHEST
Incline barbell bench
60/80/ 100/100 reps 12/10/9/8
Incline Chest press machine
Lvl 55/75/100 reps 10/10/8
High cable flys
Lvl 12.5/15/25 reps 15/12/10
Low flys
10/12.5/15 reps 3x10

Biceps -
ez curl bar curls
10/15/20kg each side reps 3x10
Decline DB curls
15/20/25 reps reps 3x10
Preacher single arm hammer DB curl slow eccentric
10/12.5/15 3x10

Protein shake post workout
 
rizzlekdizzle said:
Arvo workout
1000m rower
CHEST
Incline barbell bench
60/80/ 100/100 reps 12/10/9/8
Incline Chest press machine
Lvl 55/75/100 reps 10/10/8
High cable flys
Lvl 12.5/15/25 reps 15/12/10
Low flys
10/12.5/15 reps 3x10

Biceps -
ez curl bar curls
10/15/20kg each side reps 3x10
Decline DB curls
15/20/25 reps reps 3x10
Preacher single arm hammer DB curl slow eccentric
10/12.5/15 3x10

Protein shake post workout
Click to expand...
chest looks like a win bro @rizzlekdizzle any meal pics?
 
Morning fasted workout
Back
1000m row machine
Seated row machine wide grip
Lightweight warm ups then
Lvl 25/35/45 reps 3x10
Weighted pull-ups - strict form
+20kg/20/bw reps 10(PB!)/7/13
Lat prayers
Lvl 50/59/68 eps 10/10/8

Triceps
Pulldowns
Lvl 15/25/35 reps 15/12/9
ext o/head double handed
Lvl 17.5/25/32.5 reps 11/10/9 super burn ++
X body ext
Lvl 10/12.5/15/reps 10/8/8

Decline crunches to failure x3
 
rizzlekdizzle said:
Morning fasted workout
Back
1000m row machine
Seated row machine wide grip
Lightweight warm ups then
Lvl 25/35/45 reps 3x10
Weighted pull-ups - strict form
+20kg/20/bw reps 10(PB!)/7/13
Lat prayers
Lvl 50/59/68 eps 10/10/8

Triceps
Pulldowns
Lvl 15/25/35 reps 15/12/9
ext o/head double handed
Lvl 17.5/25/32.5 reps 11/10/9 super burn ++
X body ext
Lvl 10/12.5/15/reps 10/8/8

Decline crunches to failure x3
Click to expand...
1000m row how long does this take you? @rizzlekdizzle
Tricep work is good add skull crushers
 
Morning fasted workout
5min assault bike warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/50/50 reps 12/10/10/7
DB lat raises -
10/15/17.5 to 5 reps 10/10/10+8
Reverse DB flys
12.5kg/15/15 3x12
Face pulls
Lvl 17.5/25/32. Reps 12/12/12

Legs -
Smith machine deep squats -
Bar/20kg/40/65 reps 4x10
Calf raises 3x10 each single leg
Hamstring curls
Lvl 30/35/40 reps 3x10
 
rizzlekdizzle said:
Fasted morning workout
1000m rower
CHEST
Incline barbell bench
60/85/100/100 reps 12/10/8/7
Incline Chest press machine
Lvl 55/75/100 reps 10/10/8
High cable flys
Lvl 12.5/15/25(PB) eps 15/12/10
Low flys
12.5/12.5/15 reps 3x10

Biceps -
ez curl bar curls
10/15/20kg each side. reps
Decline DB curls
15/20/25kg reps
DB curl drops sets
15-12.5-10 reps 24
12.5-10-7.5 reps 24
Click to expand...
Nice work
 
rizzlekdizzle said:
Morning fasted workout
5min assault bike warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/50/50 reps 12/10/10/7
DB lat raises -
10/15/17.5 to 5 reps 10/10/10+8
Reverse DB flys
12.5kg/15/15 3x12
Face pulls
Lvl 17.5/25/32. Reps 12/12/12

Legs -
Smith machine deep squats -
Bar/20kg/40/65 reps 4x10
Calf raises 3x10 each single leg
Hamstring curls
Lvl 30/35/40 reps 3x10
Click to expand...

rizzlekdizzle said:
View attachment 78384Brekky - eggs and feta and was craving a buttered piece of toast this morning!
Click to expand...
training hard but the toast start using rye bread more fiber bro
 
Arvo workout
1000m rower
CHEST
Incline barbell bench
60/80/ 100/100 reps 12/10/9/6
Incline Chest press machine
Lvl 55/75/100 reps 10/10/10
High cable flys
Lvl 12.5/15/25 reps 15/12/10
Low flys
10/12.5/15 reps 3x10

Biceps -
ez curl bar curls
10/15/20kg each side reps 3x10
Decline DB curls
15/20/25 reps reps 3x10
DB curls
15-12.5-10kg 24reps
12.5-10-7.5 24 reps

Killer pump
 
rizzlekdizzle said:
Halfway along
View attachment 78683View attachment 78684
Click to expand...
you're MUCH leaner @rizzlekdizzle abs super tight, arms HUGE now and chest HUGE as well, low your shoulder size too.
rizzlekdizzle said:
Arvo workout
1000m rower
CHEST
Incline barbell bench
60/80/ 100/100 reps 12/10/9/6
Incline Chest press machine
Lvl 55/75/100 reps 10/10/10
High cable flys
Lvl 12.5/15/25 reps 15/12/10
Low flys
10/12.5/15 reps 3x10

Biceps -
ez curl bar curls
10/15/20kg each side reps 3x10
Decline DB curls
15/20/25 reps reps 3x10
DB curls
15-12.5-10kg 24reps
12.5-10-7.5 24 reps

Killer pump
Click to expand...
 
Arvo workout
Back
1500m row machine
Seated row machine wide grip
Lightweight warm ups then
Lvl 25/35/45 reps 3x10
Weighted pull-ups - strict form
+20kg/20/bw reps 10/8/13
Single arm DB row
27.5/35/47.5 Reps 10/10/9
Back ext b/w 3x10

Triceps
Rope Pulldowns
Lvl 15/25/35 reps 15/12/9
ext o/head double handed
Lvl 17.5/25/32.5 reps 11/10/9 super burn ++
X body ext
Lvl 10/12.5/15-7.5 reps 10/9/7+5

Biceps finisher 12.5kg inc half holds 24 reps
 
Great job on the physique.

You are looking ripped and your chest is looking fantastic.
 
make sure at some point, you shave that stomach and chest.

Once you do and maybe oil up a little bit, you'll look absolutely ridiculous.
 
Beautiful work, man. You look terrific.

You definitely look a hell of a lot better than a year ago.
 
Nice work out over the weekend.

Back training and triceps is fantastic.
 
Looking lean man. Abs are coming in very nicely
 
Morning fasted workout
5min assault bike warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/50/50 reps 12/10/10/8
DB lat raises -
10/15/17.5 to 5 reps 10/10/10+10
Reverse DB flys
12.5kg/15/15 3x12
Armpit rows DB
20kg/22.5/25 Reps 3x10

Legs -
seated leg press
Warm up/lvl 55/75/105 reps 4x10
Calf raises 3x10 each single leg
Hamstring curls
Lvl 30/35/40 reps 3x10

Brekky - usual 3 eggs, mushroom and feta with a protein shake
 
Fasted morning workout
Short on time today
1000m rower
CHEST
Incline barbell bench
60/80/ 100/90 reps 12/10/8/
Incline Chest press machine
Lvl 55/75/100 reps 10/10/10
High cable flys
Lvl 15/25 reps 12/10
Low flys
12.5/15 reps 2x10

Biceps -
High rep day
ez curl bar curls
5kg/10/15 each side reps 21/16/10
DB curls
12.5/15/17.5 reps 16/13/10
21’s EZ curl
5kg, 7.5kg each side
Killer pump
 
rizzlekdizzle said:
Morning fasted workout
5min assault bike warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/50/50 reps 12/10/10/8
DB lat raises -
10/15/17.5 to 5 reps 10/10/10+10
Reverse DB flys
12.5kg/15/15 3x12
Armpit rows DB
20kg/22.5/25 Reps 3x10

Legs -
seated leg press
Warm up/lvl 55/75/105 reps 4x10
Calf raises 3x10 each single leg
Hamstring curls
Lvl 30/35/40 reps 3x10

Brekky - usual 3 eggs, mushroom and feta with a protein shake
Click to expand...

rizzlekdizzle said:
Fasted morning workout
Short on time today
1000m rower
CHEST
Incline barbell bench
60/80/ 100/90 reps 12/10/8/
Incline Chest press machine
Lvl 55/75/100 reps 10/10/10
High cable flys
Lvl 15/25 reps 12/10
Low flys
12.5/15 reps 2x10

Biceps -
High rep day
ez curl bar curls
5kg/10/15 each side reps 21/16/10
DB curls
12.5/15/17.5 reps 16/13/10
21’s EZ curl
5kg, 7.5kg each side
Killer pump
Click to expand...
1000mg rower thats a lot of fasted cardio thats why you leaning so nicely bro @rizzlekdizzle perfect pump there
arms high pump level too BOOM to the top
please start adding meal pics if you can
 
Fasted morning workout
Back
5 min assault bike
Seated row machine wide grip
Lightweight warm ups then
Lvl 50/70/90 reps 3x10
Weighted pull-ups - strict form
+20kg/20/bw reps 10/8/13
Single arm DB row
27.5/35/47.5 Reps 10/10/10
Back ext b/w 3x10

Triceps
Rope Pulldowns
Lvl 15/25/35 reps 15/12/9
ext o/head double handed
Lvl 17.5/25/32.5 reps 11/10/9 super burn ++
X body ext
Lvl 10/12.5/15-7.5 reps 10/9/7+5

Biceps finisher 12.5kg inc half holds 24 reps

Brekky - eggs mushroom and feta
IMG_2348.webp
 
rizzlekdizzle said:
Meatballs and wholemeal pasta for lunch
View attachment 79270
Click to expand...

rizzlekdizzle said:
Fasted morning workout
Back
5 min assault bike
Seated row machine wide grip
Lightweight warm ups then
Lvl 50/70/90 reps 3x10
Weighted pull-ups - strict form
+20kg/20/bw reps 10/8/13
Single arm DB row
27.5/35/47.5 Reps 10/10/10
Back ext b/w 3x10

Triceps
Rope Pulldowns
Lvl 15/25/35 reps 15/12/9
ext o/head double handed
Lvl 17.5/25/32.5 reps 11/10/9 super burn ++
X body ext
Lvl 10/12.5/15-7.5 reps 10/9/7+5

Biceps finisher 12.5kg inc half holds 24 reps

Brekky - eggs mushroom and feta View attachment 79383
Click to expand...
Both times clean meals, 2nd one with mushrooms is like mine but I have more eggs and a shake.
Training smooth!
 
Mid Morning workout
5min assault bike warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/50/50 reps 12/10/10/8
DB lat raises -
10/15/17.5 to 5 reps 10/10/10+10
Reverse DB flys
12.5kg/15/15 3x12
Armpit rows DB
20kg/22.5/25 Reps 3x10

Legs -
seated leg press
Warm up/lvl 55/75/105 reps 4x10
Calf raises 3x10 each single leg
Hamstring curls
Lvl 30/35/40 reps 3x10
 
rizzlekdizzle said:
Mid Morning workout
5min assault bike warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/50/50 reps 12/10/10/8
DB lat raises -
10/15/17.5 to 5 reps 10/10/10+10
Reverse DB flys
12.5kg/15/15 3x12
Armpit rows DB
20kg/22.5/25 Reps 3x10

Legs -
seated leg press
Warm up/lvl 55/75/105 reps 4x10
Calf raises 3x10 each single leg
Hamstring curls
Lvl 30/35/40 reps 3x10
Click to expand...
workout is good but you doing legs and shoulders no pain post?
 
Mid morning workout
Short on time today
1000m rower
CHEST
Incline barbell bench
60/80/ 100reps 12/10/8/
Incline Chest press machine
Lvl 55/75/100 reps 10/10/10
High cable flys
Lvl 15/25 reps 12/10
Low flys
12.5/15 reps 2x10

Biceps -
ez curl bar curls
10/15/20 each side reps 3x10
Decline DB curls
15/20/25 reps 3x10
Concentration curl
12.5/15/17.5 reps 10/10/9
 
rizzlekdizzle said:
Mid morning workout
Short on time today
1000m rower
CHEST
Incline barbell bench
60/80/ 100reps 12/10/8/
Incline Chest press machine
Lvl 55/75/100 reps 10/10/10
High cable flys
Lvl 15/25 reps 12/10
Low flys
12.5/15 reps 2x10

Biceps -
ez curl bar curls
10/15/20 each side reps 3x10
Decline DB curls
15/20/25 reps 3x10
Concentration curl
12.5/15/17.5 reps 10/10/9
Click to expand...
@rizzlekdizzle it would be helpful to see your meals as well. :D
 
Afternoon workout
Back
5 min assault bike

Seated row machine wide grip
Lightweight warm ups then
Lvl 50/70/90 reps 3x10
Weighted pull-ups - strict form
+20kg/20/bw reps 10/7/13
Single arm DB row
27.5/35/47.5 Reps 10/10/10
Back ext b/w 3x10

Triceps
Rope Pulldowns
Lvl 15/25/35 reps 15/12/10
ext o/head double handed
Lvl 21/28/36 reps 10/10/6
Tricep dips 3x10

Biceps finisher 12.5kg inc half holds 24 reps

Protein shake
 
Morning fasted workout
1000m rower for warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/50/50 reps 12/10/10/8
Seated DB lat raises -
10/12.5/15 to 5 reps 10/10/10+10
Reverse DB flys
12.5kg/15/15 3x12
Armpit rows DB
20kg/22.5/25 Reps 3x10

Legs -
seated leg press
Warm up/lvl 55/75/105 reps 4x10
Calf raises 3x10 each single leg
Hamstring curls
Lvl 30/35/40 reps 3x10
 
Fasted morning workout
New gym today - need to work out new machines alert so might take a few workouts to do so
1000m rower
CHEST
Chest press machine
Warm up the
Lvl 55/70/85 reps 3x10 heavier next
Incline Chest press machine
Lvl 50/70/85reps 10/10/10 heavier next
Pec Deck
Lvl 30/40/55 reps 10/10/10 3x10 little heavier next
Cable flys
10/12.5/17.5 reps 3x10

Biceps -
Ez curl bar curls (larger ez curl bar)
5/10/15 each side reps 3x10 wt felt right
Decline DB curls
15/20/25 reps 10/0/9
Bicep curl machine
Lvl 15/25/25 reps 3x10
 
rizzlekdizzle said:
Morning fasted workout
1000m rower for warm up
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/35/50/50 reps 12/10/10/8
Seated DB lat raises -
10/12.5/15 to 5 reps 10/10/10+10
Reverse DB flys
12.5kg/15/15 3x12
Armpit rows DB
20kg/22.5/25 Reps 3x10

Legs -
seated leg press
Warm up/lvl 55/75/105 reps 4x10
Calf raises 3x10 each single leg
Hamstring curls
Lvl 30/35/40 reps 3x10
Click to expand...

rizzlekdizzle said:
Fasted morning workout
New gym today - need to work out new machines alert so might take a few workouts to do so
1000m rower
CHEST
Chest press machine
Warm up the
Lvl 55/70/85 reps 3x10 heavier next
Incline Chest press machine
Lvl 50/70/85reps 10/10/10 heavier next
Pec Deck
Lvl 30/40/55 reps 10/10/10 3x10 little heavier next
Cable flys
10/12.5/17.5 reps 3x10

Biceps -
Ez curl bar curls (larger ez curl bar)
5/10/15 each side reps 3x10 wt felt right
Decline DB curls
15/20/25 reps 10/0/9
Bicep curl machine
Lvl 15/25/25 reps 3x10
Click to expand...

rizzlekdizzle said:
Have this fancy impedance scanner - I don’t understand all the values but it says my body age is 7 yrs younger than I am!
View attachment 80446
Click to expand...
with your steady training bro you really going to be younger for sure
7.7% bodyfat right?
 
Npcclassicphysique champ said:
with your steady training bro you really going to be younger for sure
7.7% bodyfat right?
Click to expand...
thats what it says but I don't think that can be too correct- i don't look under 10% in my recent pics a page or so back.
 
Mobster said:
Any reason why no free weights on chest?
Click to expand...
today - the dumbell area was to busy in the new gym. But yes - I should incorporate them again - generally use a BB and a machine for the presses but I have enjoyed DB in the past
 
I'm curious to know what that means that your body ages, 7 years younger.

I would think that would be a good sign that you're keeping yourself healthy.
 
That scanner looks really cool man. How exactly does that work and how much does one of those things cost?
 
Nice, that you're able to get in a new environment.

It's exciting to see that.
 
Looking forward to your next updates, I like your workouts but don't forget some meal pictures as well. You've been slacking on that.
 
Great job doing the rower to warm up. I haven't seen too many people do that lately.
 
great way to warm up the shoulders for sure. Doing that rower.

And I like how you do the armpit rows as well. That's smart.
 
You must log in or register to reply here.

Similar threads

R
14-week bulking stack using Sustanon
Replies
16
Views
201
rizzlekdizzle
rizzlekdizzle
B
How much Sustanon with DECA for a 14-week cycle?
Replies
20
Views
218
rizzlekdizzle
rizzlekdizzle
Shanekk
Approved Log Sustanon Deca Dbol Cycle Log
Replies
16
Views
190
ballin2504
ballin2504
Amir26
Approved Log My Cutting Cycle Log
Replies
11
Views
109
Yuri
Yuri
rizzlekdizzle
Veteran Log Lean Bulk Cycle by Gold Standard Labs
2
Replies
194
Views
2K
Tiger Salman Khan
Tiger Salman Khan
Back
Top Bottom