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Yep I figure might as well train the biceps and triceps twice a week - quick recovery muscles
@rizzlekdizzle amazing updates and meal....you prepared this yourself?....
@rizzlekdizzle that’s a good. Chest and arms day
Of course
you a good cook bro
Had a work conference over last 4 days - was a bit of eating and drinking - first day back to workout.
Arvo workout
1250m rower warm up
Shoulders
shoulder press machine
Lvl 20/40/55/70 reps 12/10/10/10
Lat raises
12.5kg/15/17.5/20 reps 10/10/10/8
Reverse fly machine
Lvl 50/60/70 reps 12/12/12
leg press
Lvl 70/90/110 reps 3x10
Seated leg curl
Lvl 35/45/45 reps 10/9/10
Seated calf raises
40/40/60 reps 3x10
3 sets of abs decline
Big Lower an cramp after had to lay on the floor looking like an idiot!
Protein shake post workout
Arvo workout
1250m rower warm up
Shoulders
shoulder press machine
Lvl 20/40/55/70 reps 12/10/10/10
Lat raises
12.5kg/15/17.5/20 reps 10/10/10/8
Reverse fly machine
Lvl 50/60/70 reps 12/12/12
leg press
Lvl 70/90/110 reps 3x10
Seated leg curl
Lvl 35/45/45 reps 10/9/10
Seated calf raises
40/40/60 reps 3x10
3 sets of abs decline
Big Lower an cramp after had to lay on the floor looking like an idiot!
Protein shake post workout
Good lunch today - 62g protein but also 60gm carb
Chicken burrito bowl
Chicken burrito bowl
@rizzlekdizzle I like this lunch 62 grams of protein perfect! and the drinking when you travelling make sure to detox after.
@rizzlekdizzle bro this a very strong job on this training
that what Separates the boys from the men. I like the leg pressing.
4 day work conference sounds fun man, atleast you are socializing
heck of a job with the weight training.
leg press and 3 sets of abs decline
@rizzlekdizzle
bros leg press and workouts are amazing
you won't go wrong with this
protein shake A+
@rizzlekdizzle
looking great on this man
the leg training is what i love
abs decline is also on point @rizzlekdizzle
@rizzlekdizzle This is some Championship training at its finest. The leg workout looks amazing. And I love how you're hitting your abs.
Yeah I don’t think my abs liked it too much - that cramp was rough!
Fasted morning workout
Chest
5min assault bike warmup
Incline bench
Warm up then
60kg/80/100/100 reps 12/10/9(PB)/6
Incline chest machine
Lvl 55/70/80 reps 12/12/10
Fly machine
Lvl 55/75/80(PB) reps 12/10/10
Pec deck
Lvl 40-50-65 reps 12/12/10
Arms
Ez curl bar, wt on each side
10/15/17.5kg reps 10/10/10
Standing DB curls
15/17.5/22.5kg 10/10/9
Tricep rope pull down
Lvl 22.5/27.5/35 reps 15/12/10
Tri rope ohead ext
Lvl 17.5/22.5/27.5 reps 10/10/10
Post gym protein shake and omelette
Chest
5min assault bike warmup
Incline bench
Warm up then
60kg/80/100/100 reps 12/10/9(PB)/6
Incline chest machine
Lvl 55/70/80 reps 12/12/10
Fly machine
Lvl 55/75/80(PB) reps 12/10/10
Pec deck
Lvl 40-50-65 reps 12/12/10
Arms
Ez curl bar, wt on each side
10/15/17.5kg reps 10/10/10
Standing DB curls
15/17.5/22.5kg 10/10/9
Tricep rope pull down
Lvl 22.5/27.5/35 reps 15/12/10
Tri rope ohead ext
Lvl 17.5/22.5/27.5 reps 10/10/10
Post gym protein shake and omelette
Pre gym protein shake so you're not fasted during training? @rizzlekdizzle
post gym - did the workout fasted
Morning fasted workout
1000m rower warm up
Back
Lever row
20/40/55kg PB reps 3x10
Weighted pull-ups
+15kg/15/bw reps 10/8/13
Seated Lever row
Warm up then 30kg/40/50(PB) reps 10/10/7
Back ext
Bw/+10/+10kg 3x10
Arms
Arm ext machine
Lvl 30/45/60 reps 15/12/10
Single arm o/head cable ext
Lvl 10/12.5/15 reps 10/9/7
Standing db curls
15/17.5/22.5kg reps 10/10/10
Concentration curls slow eccentric
15/17.5/22.5kg reps 10/10/6
Pumped ++
1000m rower warm up
Back
Lever row
20/40/55kg PB reps 3x10
Weighted pull-ups
+15kg/15/bw reps 10/8/13
Seated Lever row
Warm up then 30kg/40/50(PB) reps 10/10/7
Back ext
Bw/+10/+10kg 3x10
Arms
Arm ext machine
Lvl 30/45/60 reps 15/12/10
Single arm o/head cable ext
Lvl 10/12.5/15 reps 10/9/7
Standing db curls
15/17.5/22.5kg reps 10/10/10
Concentration curls slow eccentric
15/17.5/22.5kg reps 10/10/6
Pumped ++
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