Veteran Log My testosterone trenbolone equipoise cutting cycle Log

Allupfromhere · Dec 10, 2025

rizzlekdizzle said:
View attachment 153469

Awesome work on the podcast brother! I didnt realise you were that tall! You always look thick in your photos you must look like a monster in person at that height with thickness fuck yeah mate

rizzlekdizzle · Dec 15, 2025

Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/9
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Bit sore from playing cricket on the weekend but still a good workout

Arms
Triceps rope ohead ext
Lvl 45/55/70 (PB) reps 15/12/8
Single arm x body ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls -
Lvl 20/30/35 reps 10/10/10(PB)
DB curls
15/17.5/22.5/2.5 reps 3x10, last set 10 slow

Some ab work with roller and crunches to the edge of cramp

protein shake post workout 50gm protein

SPOONMAN366 · Dec 15, 2025

rizzlekdizzle said:
Some ab work with roller and crunches to the edge of cramp

How are you going with these,sorry i forgot to give u my routine a while back

rizzlekdizzle · Dec 15, 2025

SPOONMAN366 said:
How are you going with these,sorry i forgot to give u my routine a while back

Yeah they are tough but worth it

rizzlekdizzle · Dec 15, 2025

Followed by a swim. It was 40 degrees Celsius yesterday and the water is lovely today

Dreamer · Dec 15, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/9
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Bit sore from playing cricket on the weekend but still a good workout

Arms
Triceps rope ohead ext
Lvl 45/55/70 (PB) reps 15/12/8
Single arm x body ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls -
Lvl 20/30/35 reps 10/10/10(PB)
DB curls
15/17.5/22.5/2.5 reps 3x10, last set 10 slow

Some ab work with roller and crunches to the edge of cramp

protein shake post workout 50gm protein

Ab roller is one of my fav ab movements, absolutely humbling and you can easily add intensity by adjusting your stance

LevButlerov · Dec 15, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/9
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Bit sore from playing cricket on the weekend but still a good workout

Arms
Triceps rope ohead ext
Lvl 45/55/70 (PB) reps 15/12/8
Single arm x body ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls -
Lvl 20/30/35 reps 10/10/10(PB)
DB curls
15/17.5/22.5/2.5 reps 3x10, last set 10 slow

Some ab work with roller and crunches to the edge of cramp

protein shake post workout 50gm protein

Nice day pumped them arms good

@rizzlekdizzle

rizzlekdizzle said:
View attachment 155497
Followed by a swim. It was 40 degrees Celsius yesterday and the water is lovely today

40C! beautiful but hot lol

Mobster · Dec 16, 2025

Allupfromhere said:
Awesome work on the podcast brother! I didnt realise you were that tall! You always look thick in your photos you must look like a monster in person at that height with thickness fuck yeah mate

Oh for sure he's a big boy

rizzlekdizzle · Dec 16, 2025

Afternoon workout
5min assault bike warm up
Shoulders
Shoulder press lever machine
Wt each side 20/30/30 reps 10/10/10/
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 reps 15/15/11
Slow controlled shrugs 3s up 3s down
24kg KB’s each hand 3x10

Legs
No leg press today - copped cricket ball both quads
Leg ext machine
Lvl 29/43/57 reps 12/12/12
Seated hamstring curls NB
Lvl 29/43/50 reps 15/12/12 -
Seated calf raises
40/50/60 reps 15/12/12

Post workout shake

stevesmi · Dec 16, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/9
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Bit sore from playing cricket on the weekend but still a good workout

Arms
Triceps rope ohead ext
Lvl 45/55/70 (PB) reps 15/12/8
Single arm x body ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls -
Lvl 20/30/35 reps 10/10/10(PB)
DB curls
15/17.5/22.5/2.5 reps 3x10, last set 10 slow

Some ab work with roller and crunches to the edge of cramp

protein shake post workout 50gm protein

@rizzlekdizzle nice job on this arm training. its a solid effort. one of the good training sessions i've seen today

2Thick · Dec 16, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/9
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Bit sore from playing cricket on the weekend but still a good workout

Arms
Triceps rope ohead ext
Lvl 45/55/70 (PB) reps 15/12/8
Single arm x body ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls -
Lvl 20/30/35 reps 10/10/10(PB)
DB curls
15/17.5/22.5/2.5 reps 3x10, last set 10 slow

Some ab work with roller and crunches to the edge of cramp

protein shake post workout 50gm protein

This is yet another excellent training session. I love the arm training and I love the lateral pull-downs. It's a really good option, and you'll get great results. @rizzlekdizzle

Ulter · Dec 16, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/9
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Bit sore from playing cricket on the weekend but still a good workout

Arms
Triceps rope ohead ext
Lvl 45/55/70 (PB) reps 15/12/8
Single arm x body ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls -
Lvl 20/30/35 reps 10/10/10(PB)
DB curls
15/17.5/22.5/2.5 reps 3x10, last set 10 slow

Some ab work with roller and crunches to the edge of cramp

protein shake post workout 50gm protein

This is a heck of a workout session back to back. @rizzlekdizzle I like how you hit the back like an absolute machine and then you hit your arms as well. Got a lot of respect for that.

ceo · Dec 16, 2025

rizzlekdizzle said:
Afternoon workout
5min assault bike warm up
Shoulders
Shoulder press lever machine
Wt each side 20/30/30 reps 10/10/10/
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 reps 15/15/11
Slow controlled shrugs 3s up 3s down
24kg KB’s each hand 3x10

Legs
No leg press today - copped cricket ball both quads
Leg ext machine
Lvl 29/43/57 reps 12/12/12
Seated hamstring curls NB
Lvl 29/43/50 reps 15/12/12 -
Seated calf raises
40/50/60 reps 15/12/12

Post workout shake

@rizzlekdizzle Bros, you putting together some good training if you ask me. I got a lot of respect. I like the leg training the best.

ballin2504 · Dec 16, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/9
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Bit sore from playing cricket on the weekend but still a good workout

Arms
Triceps rope ohead ext
Lvl 45/55/70 (PB) reps 15/12/8
Single arm x body ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls -
Lvl 20/30/35 reps 10/10/10(PB)
DB curls
15/17.5/22.5/2.5 reps 3x10, last set 10 slow

Some ab work with roller and crunches to the edge of cramp

protein shake post workout 50gm protein

@rizzlekdizzle nice all around workout big guy. Looks like you hit it hard

ROIDDERS · Dec 16, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/9
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Bit sore from playing cricket on the weekend but still a good workout

Arms
Triceps rope ohead ext
Lvl 45/55/70 (PB) reps 15/12/8
Single arm x body ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls -
Lvl 20/30/35 reps 10/10/10(PB)
DB curls
15/17.5/22.5/2.5 reps 3x10, last set 10 slow

Some ab work with roller and crunches to the edge of cramp

protein shake post workout 50gm protein

Great job hitting the abdominal area. The roller and crunches are very underrated. I don't see why more people do the roller; it's actually very effective. @rizzlekdizzle

RoySimpson · Dec 16, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/9
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Bit sore from playing cricket on the weekend but still a good workout

Arms
Triceps rope ohead ext
Lvl 45/55/70 (PB) reps 15/12/8
Single arm x body ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls -
Lvl 20/30/35 reps 10/10/10(PB)
DB curls
15/17.5/22.5/2.5 reps 3x10, last set 10 slow

Some ab work with roller and crunches to the edge of cramp

protein shake post workout 50gm protein

@rizzlekdizzle excellent work right here!

Allupfromhere · Dec 16, 2025

rizzlekdizzle said:
Afternoon workout
5min assault bike warm up
Shoulders
Shoulder press lever machine
Wt each side 20/30/30 reps 10/10/10/
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 reps 15/15/11
Slow controlled shrugs 3s up 3s down
24kg KB’s each hand 3x10

Legs
No leg press today - copped cricket ball both quads
Leg ext machine
Lvl 29/43/57 reps 12/12/12
Seated hamstring curls NB
Lvl 29/43/50 reps 15/12/12 -
Seated calf raises
40/50/60 reps 15/12/12

Post workout shake

Nice work brother, what happend to the legs you take a ball to both of them? Lol

rizzlekdizzle · Dec 16, 2025

Allupfromhere said:
Nice work brother, what happend to the legs you take a ball to both of them? Lol

Should have used my bat!

Noah Wixx · Dec 17, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/9
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Bit sore from playing cricket on the weekend but still a good workout

Arms
Triceps rope ohead ext
Lvl 45/55/70 (PB) reps 15/12/8
Single arm x body ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls -
Lvl 20/30/35 reps 10/10/10(PB)
DB curls
15/17.5/22.5/2.5 reps 3x10, last set 10 slow

Some ab work with roller and crunches to the edge of cramp

protein shake post workout 50gm protein

The rower is absolutely brutal stuff

keep kicking ass brother

rizzlekdizzle · Dec 17, 2025

Fasted Morning workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30 pump set
Chest press lever machine NB
Wt each side 15/30/35(dropped from 40 for better form) reps 10/10/8
Cable x over
Lvl 30/40/45 reps 12/10/10

Arms
Tricep rope push down
Lvl 45/55/70(PB) reps 15/12/9
Single arm ohead cable ext - strict movement
Lvl 15/15/20 reps 3x10
Baleysian curls
Lvl 20/30/35 reps 10/10/10
Decline DB Curl
17.5/17.5/22.5/12.5kg reps 4x10 last set light and slow

Good workout - pumped after

Protein shake and eggs after

Allupfromhere · Dec 17, 2025

rizzlekdizzle said:
Fasted Morning workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30 pump set
Chest press lever machine NB
Wt each side 15/30/35(dropped from 40 for better form) reps 10/10/8
Cable x over
Lvl 30/40/45 reps 12/10/10

Arms
Tricep rope push down
Lvl 45/55/70(PB) reps 15/12/9
Single arm ohead cable ext - strict movement
Lvl 15/15/20 reps 3x10
Baleysian curls
Lvl 20/30/35 reps 10/10/10
Decline DB Curl
17.5/17.5/22.5/12.5kg reps 4x10 last set light and slow

Good workout - pumped after

Protein shake and eggs after

View attachment 156436

Fuck yes brother

You gonna be making all the school mums out west blushing when you pick the kids up haha your wife might wanna think twice about letting you outta the house

rizzlekdizzle · Dec 17, 2025

Allupfromhere said:
Fuck yes brother
You gonna be making all the school mums out west blushing when you pick the kids up haha your wife might wanna think twice about letting you outta the house

ha! I'd be happy with any attention mate not getting any from the wife!

Allupfromhere · Dec 17, 2025

rizzlekdizzle said:
ha! I'd be happy with any attention mate not getting any from the wife!

Awwww bro thats never good ey haha.

LevButlerov · Dec 17, 2025

rizzlekdizzle said:
Fasted Morning workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30 pump set
Chest press lever machine NB
Wt each side 15/30/35(dropped from 40 for better form) reps 10/10/8
Cable x over
Lvl 30/40/45 reps 12/10/10

Arms
Tricep rope push down
Lvl 45/55/70(PB) reps 15/12/9
Single arm ohead cable ext - strict movement
Lvl 15/15/20 reps 3x10
Baleysian curls
Lvl 20/30/35 reps 10/10/10
Decline DB Curl
17.5/17.5/22.5/12.5kg reps 4x10 last set light and slow

Good workout - pumped after

Protein shake and eggs after

View attachment 156436

you look real good

big shoulders thick arms @rizzlekdizzle pumping hard!!!! EVO family love!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

Dreamer · Dec 17, 2025

rizzlekdizzle said:
Fasted Morning workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30 pump set
Chest press lever machine NB
Wt each side 15/30/35(dropped from 40 for better form) reps 10/10/8
Cable x over
Lvl 30/40/45 reps 12/10/10

Arms
Tricep rope push down
Lvl 45/55/70(PB) reps 15/12/9
Single arm ohead cable ext - strict movement
Lvl 15/15/20 reps 3x10
Baleysian curls
Lvl 20/30/35 reps 10/10/10
Decline DB Curl
17.5/17.5/22.5/12.5kg reps 4x10 last set light and slow

Good workout - pumped after

Protein shake and eggs after

View attachment 156436

Looking incredible man, really solid progress!

rizzlekdizzle · Dec 17, 2025

Dreamer said:
Looking incredible man, really solid progress!

Thanks bro!

waggat · Dec 19, 2025

rizzlekdizzle said:
Fasted Morning workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30 pump set
Chest press lever machine NB
Wt each side 15/30/35(dropped from 40 for better form) reps 10/10/8
Cable x over
Lvl 30/40/45 reps 12/10/10

Arms
Tricep rope push down
Lvl 45/55/70(PB) reps 15/12/9
Single arm ohead cable ext - strict movement
Lvl 15/15/20 reps 3x10
Baleysian curls
Lvl 20/30/35 reps 10/10/10
Decline DB Curl
17.5/17.5/22.5/12.5kg reps 4x10 last set light and slow

Good workout - pumped after

Protein shake and eggs after

View attachment 156436

No wonder you can incline press 2 plates with those arms, shoulders and chest!

Freki · Dec 19, 2025

rizzlekdizzle said:
Fasted Morning workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30 pump set
Chest press lever machine NB
Wt each side 15/30/35(dropped from 40 for better form) reps 10/10/8
Cable x over
Lvl 30/40/45 reps 12/10/10

Arms
Tricep rope push down
Lvl 45/55/70(PB) reps 15/12/9
Single arm ohead cable ext - strict movement
Lvl 15/15/20 reps 3x10
Baleysian curls
Lvl 20/30/35 reps 10/10/10
Decline DB Curl
17.5/17.5/22.5/12.5kg reps 4x10 last set light and slow

Good workout - pumped after

Protein shake and eggs after

View attachment 156436

Killing it

Looking so tight
Tren working its magic

rizzlekdizzle · Dec 19, 2025

Morning workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/84 reps 10/10/10(PB)
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Arms
Triceps ext
Lvl 45/60/70 reps 15/12/10(PB)
Single arm x body ext
Lvl 15/20/20 reps 10/10/10
Ez curl bar
10/15/20kg each side reps 10/10/10
Spider curls
12.5/15.15 reps 3x10

protein shake post workout 50gm protein

LevButlerov · Dec 19, 2025

rizzlekdizzle said:
Morning workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/84 reps 10/10/10(PB)
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Arms
Triceps ext
Lvl 45/60/70 reps 15/12/10(PB)
Single arm x body ext
Lvl 15/20/20 reps 10/10/10
Ez curl bar
10/15/20kg each side reps 10/10/10
Spider curls
12.5/15.15 reps 3x10

protein shake post workout 50gm protein

Good morning training

you're killing it! arms seem perfect @rizzlekdizzle

SPOONMAN366 · Dec 19, 2025

rizzlekdizzle said:
Morning workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/84 reps 10/10/10(PB)
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Arms
Triceps ext
Lvl 45/60/70 reps 15/12/10(PB)
Single arm x body ext
Lvl 15/20/20 reps 10/10/10
Ez curl bar
10/15/20kg each side reps 10/10/10
Spider curls
12.5/15.15 reps 3x10

protein shake post workout 50gm protein

Killing it @rizzlekdizzle
No wonder those arms are looking sexy king

Sassy Rep · Dec 20, 2025

rizzlekdizzle said:
Evening workout
5min assault bike warm up
Shoulders
Lever press
Wt on each side 25/40/55kg reps 10/10/10
Lat raises
15kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight (burn ++!)
Rear cable fly single arm
Lvl 10/10/12.5 reps 10/10/8
V bar cable presses
20/25/35 reps 10/10/8

Legs - quad tear feels healed up but lighter weight and higher reps just in case
BB squat
40kg/60/80 reps 15/15/12
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raises
40/40/60 reps 12/12/10
Seated leg ext
Lvl 35/45/55 reps 12/12/10

rizzlekdizzle said:
Morning fasted workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105(PB)/105kg(PB) Reps 12/10/8/6
Chest press machine W
Lvl 60/80/100 reps 12/10/7
Pec-deck
Lvl 40-55-70 reps 12/10/10
Cable fly machine
Lvl 60-70-80 reps 12/12/12(PB)

Arms
Rope push downs
Lvl 20/27.5/35 reps 15/12/8
X body single arm overhead cable ext
Lvl 10/10/12.5 reps 10/10/8
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
curl machine
30/40/50 reps 3x10

Protein shake after and eggs

Pin day today with the smooth gear from @Sassy Rep @Sassy's Pharmaceuticals . 2ml straight into my ass smooth as!

Happy with the PB on the bench too!

rizzlekdizzle said:
Arvo workout.
row warm up 1000m
Back
Bent over lever row
Bar + 20/50/65 reps 10/10/10(PB)
Lat pull downs
Lvl 55/75/85 reps 10/10/9
Bent over BB row
40/60/80reps 10/10/9(PB)
Back ext
Bw/+10/+15kg 3x10

Arms
Db curls
15/17.5/22.5kg reps 3x10
Tri overhead rope ext
Lvl 20/27.5/32.5 reps 15/12/10(PB)
Dips 3x10
Spider curls
12.5kg/15/17.5 (PB)reps 10/10/8

Some PB’s again today

Post workout shake

rizzlekdizzle said:
Felt pretty pumped after
View attachment 142444

rizzlekdizzle said:
Went out for a great dinner last night too. Steak tartare for entree (I think you guys call that appetisers in the US) and then main course a nice rib eye
View attachment 142446 View attachment 142447

rizzlekdizzle said:
Evening workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20 reps 10/10/8(PB)
Lat raises
15kg/15/15/8kg reps 10/10/10/10 last set slow eccentric light weight (burn ++ as usual)
Rear cable fly single arm
Lvl 7.5/10/12.5 reps 10/10/10

Legs - did something to my knee again today to a bit painful with flexion - no squats today
Angled Leg press
40kg/80/120 reps 3x10
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raises
40/50/60 reps 12/12/10

Protein bar after then to the beach

Looking good and workouts good as well. Nice food pics. Chips and stake

Sassy Rep · Dec 20, 2025

rizzlekdizzle said:
Arvo workout new gym
Opening day so for a free bag and coffee this morning. DJ pumping this evening it’s a vibe. And a free protein water and protein bar post workout!
Chest
1000m rower warm up
bench press
Warm up then
60/80/105/105kg Reps 12/10/8/6
Chest press machine NB
Lvl 50/63/77 reps 10/10/7
fly machine NB
Lvl 59/79/100 12/12/12

Arms
Finally the new cable machines are tall enough that I don’t have to kneel for tricep push downs
Rope push downs NB
Lvl 40/50 reps 15/12/10
X body single arm overhead cable ext NB
Lvl 10/10/12.5 reps 10/10/8
Seated decline DB Curl
15/20/25kg each side reps 3x10
Hi rep Bb curls
20/25/35kg reps 16/14/12
Killer pump!

Protein shake after

rizzlekdizzle said:
Couple of pics of the new gym. Lots of equipment
View attachment 143609 View attachment 143610

rizzlekdizzle said:
Lunch today - wholemeal pasta with chicken and then even more chicken breast that I did over the weekend - probably 70-80gm protein.
View attachment 143703

rizzlekdizzle said:
Sushi train for dinner last night
View attachment 143964 View attachment 143965

rizzlekdizzle said:
Morning fasted workout
New gym
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/70 reps 10/10/10
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/80kg reps 10/10/9
Back ext +10kg 3x10

Arms
Triceps overhead rope ext NB
Lvl 40/50/60 reps 15/12/8
Tricep dip machine
Lvl 57/70/84 Reps 12/12/10
Standing DB curls
15/17.5/22.5kg reps 3x10
Preacher curl machine NB
Lvl 29/43/57 reps 10/10/8

Eggs and protein shake post workout

rizzlekdizzle said:
Protein Mac n cheese with bacon and chicken 50g protein plus half a chicken breast on top
View attachment 144127

rizzlekdizzle said:
Morning Fasted workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/8 - felt heavy today!
Lat raises
15kg/15/15/8kg reps 10/10/10/10 last set slow eccentric light weight (burn as usual)
Rear fly machine NB
Lvl 45/59/73 reps 10/10/10
Slow controlled shrugs 3s up 3s down
20kg plates each hand 3x10

Legs - knee still niggling from last week - no squats today
Angled Leg press
40kg/80/140 (PB) reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/15/12
Seated calf raises
40/50/60 reps 12/12/12

Chicken breast and eggs for Brekky

Off to watch The Ashes today gonna be a good day!

rizzlekdizzle said:
Morning workout
Chest
1000m rower warm up
bench press
Warm up then
60/80/105/105kg Reps 12/10/9/5
Chest press lever machine NB
Wt each side 15/30/40 10/10/6
Cable fly machine NB
Lvl 66/79/107 12/12/12

Arms
Ez curl bicep curls
Wt each side 10/15/20 reps 3x10
Rope push downs NB
Lvl 40/50/60 reps 15/12/10
Tricep press machine
Lvl 57/84/90(PB) reps 12/12/11
Standing DB Curl
15/17.5/22.5/12.5kg reps 4x10 last set light and slow

Killer pump!

Protein shake after

rizzlekdizzle said:
Shaved the chest and stomach so thought a few after workout pics would be good
View attachment 145543 View attachment 145544 View attachment 145545 View attachment 145546 View attachment 145547

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/70 reps 10/10/11(PB)up wt next time
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/80kg reps 10/10/10(PB)
Back ext +10kg 3x10

Arms
Triceps overhead rope ext NB
Lvl 40/50/60 reps 15/12/10
X body cable ext
Lvl 20/20/25 Reps 10/10/9
Standing DB curls
15/17.5/22.5kg reps 3x10
Spider curls DB
12.5/15/15kg 10/10/8

Cooked!

protein shake post workout

rizzlekdizzle said:
Veins were pumped! Perhaps the EQ is kicking in - 5th week in atm
View attachment 145903

rizzlekdizzle said:
View attachment 146315
Thought I would put this up to show myself the changes over the last 18 months. From Dad bod to getting into shape pretty happy so far! Thanks for the support!

rizzlekdizzle said:
Evening workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/8 - gotta get to 9-10 reps for that last set!
Lat raises
15kg/15/15/8kg reps 10/10/10/10 last set slow eccentric light weight (burn++)
Bent over rear DB flys
15/15/17.5kg reps 10/10/
Rear fly machine NB
Lvl 45/59/73 reps 10/10/10
Slow controlled shrugs 3s up 3s down
20kg plates each hand 3x10

Legs - knee still niggling - no squats today
Leg press machine
Lvl 75/97/109 reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/12 - burned those hammies!
Seated calf raises
40/50/60 reps 12/12/12
Leg ext machine
Lvl 29/43/57 reps 10/10/10

rizzlekdizzle said:
View attachment 146479Chicken rice and vege for dinner

rizzlekdizzle said:
Top up from the boss @Sassy Rep @Sassy's Pharmaceuticals thank you kindly!
View attachment 146795

rizzlekdizzle said:
Morning workout
Chest
1000m rower warm up
bench press
Warm up then
60/80/105/40kg Reps 12/10/8/30!
The high rep set really got the pecs burning!
Chest press lever machine NB
Wt each side 15/30/40 10/10/6
Cable fly machine NB
Lvl 66/79/100 12/12/10

Arms
Rope push downs NB
Lvl 40/50/65 (PB) reps 15/12/10
Tricep press machine
Lvl 57/84/90(PB) reps 12/12/12 (PB)
Ez curl bicep curls
Wt each side 10/15/20 reps 3x10
Standing DB Curl
15/17.5/22.5/12.5kg reps 4x10 last set light and slow

Can’t straighten my arms!

Protein shake and eggs after

Your coming together brother

. Nice updates and tons of them

.

Sassy Rep · Dec 20, 2025

rizzlekdizzle said:
But quiet on the workouts this weekend - having a little getaway with a bunch of the school dads and kids - do this every year at a beachside holiday town and make a decent water slideView attachment 148239

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/77(PB) reps 10/10/8
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/80kg reps 10/10/10
Back ext +10kg 3x10

Arms
Triceps overhead rope ext NB
Lvl 40/50/65(PB) reps 15/12/10
X body cable ext
Lvl 20/20/25 Reps 10/10/9
Standing DB curls
15/17.5/22.5kg reps 3x10
Preacher curl machine
Lvl 29/43/57 reps 10/10/8

Those preacher curls burn!

protein shake post workout

rizzlekdizzle said:
I use the optimum nutrition WPI vanilla. Tastes so good I walkways mix a banana in there too sometimes some mango.

rizzlekdizzle said:
Arvo workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/8 - gotta get to 9-10 reps for that last set!
Lat raises
15kg/15/15/9kg reps 10/10/10/10 last set slow eccentric light weight (burn++). 15’s getting a bit easier will go up to 17.5kg next.
Rear fly machine NB
Lvl 45/59/79 reps 15/15/12
Slow controlled shrugs 3s up 3s down
20kg plates each hand 3x10 - liking this pretty good trap burn

Legs - knee still niggling - no squats today
Leg press machine
60/100/140kg reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/12 - ouch!
Seated calf raises
40/50/60 reps 12/12/12
Leg ext machine
Lvl 29/43/57 reps 10/10/10

Protein shake post workout 50gm protein

Swim at beach in the evening

rizzlekdizzle said:
Evening workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30!
Cable fly machine NB
Lvl 73/86/100 12/12/10
Chest press lever machine NB
Wt each side 15/30/40 10/10/6

Arms
Overhead Rope ext NB
Lvl 40/50/65 reps 15/12/10
arm cable ext - strict movement
Lvl 15/20/20 reps 10/10/9
Baleysian curls
Lvl 20/30/35 reps 10/10/8 - now these hit hard
Standing DB Curl
17.5/20/22.5/12.5kg reps 4x10 last set light and slow

Protein shake and dinner after
View attachment 149323

rizzlekdizzle said:
Morning fasted workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/77 reps 10/10/10(PB)
Wide grip pull-ups reps 15/9/8
Bent over BB rows
40/60/85kg(PB) reps 10/10/8
Back ext +10kg 3x10

Arms
Triceps push down NB
Lvl 40/50/65 reps 15/12/10
Tricep press machine
Lvl 57/84/90 reps 12/12/12 (PB)
Standing DB curls
15/17.5/22.5kg reps 3x10
Preacher curl machine
Lvl 29/43/57 reps 10/10/10(PB)
Good bicep burn

A few PB’s today

protein shake post workout 50gm protein

rizzlekdizzle said:
Morning fasted workout before a busy Saturday
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/10(PB) finally got 10 reps on last set!
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 45/59/79 reps 15/15/15 start heavier next
Slow controlled shrugs 3s up 3s down
20kg plates each hand 3x10 - good trap burn

Legs
Leg press machine
60/100/140kg reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/12 -
Seated calf raises
40/50/60 reps 12/12/12
Leg ext machine
Lvl 29/43/57 reps 10/10/10

rizzlekdizzle said:
Morning workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30 pump set
Chest press lever machine NB
Wt each side 15/30/40 10/10/6
Cable fly machine NB
Lvl 73/86/100 12/12/11

Arms
Overhead Rope ext NB
Lvl 40/50/70(PB) reps 15/12/8
Single arm arm cable ext - strict movement
Lvl 15/15/20 reps 3x10
baleysian curls
Lvl 20/30/35 reps 10/10/8 - ooof!
Standing DB Curl
15/17.5/22.5/12.5kg reps 4x10 last set light and slow

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/8
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/85kg reps 10/10/9(PB)
Back ext +10kg 3x10

Arms
Triceps dips 3x10
Straight bar push down
Lvl 45/55/65 reps 15/12/10
Baleysian curls - possibly my fave new bicep exercise
Lvl 20/30/35 reps 10/10/9
Spider curls
12.5/15/15kg reps 3x10
Pump set 10kg curls amrap
Some ab work with roller and crunches

A couple of PB’s today on back workout

protein shake post workout 50gm protein

rizzlekdizzle said:
Afternoon workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/9 did 10 on last set previous workout but couldn’t get there today! Still 9 ain’t bad
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Single arm Reverse cable fly NB
Lvl 10/15/20 reps 10/10/10
Slow controlled shrugs 3s up 3s down
24kg KB’s each hand 3x10
Legs
Different Leg press machine
Lvl 75/97/120 reps 3x10
Seated hamstring curls NB
Lvl 29/43/50 reps 15/12/12 -
Seated calf raises
40/50/60 reps 12/12/12
Leg ext machine
Lvl 29/43/57 reps 10/10/10

rizzlekdizzle said:
Fasted Morning workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30 pump set
Chest press lever machine NB
Wt each side 15/30/40 10/10/6
Cable fly machine NB
Lvl 73/86/86/100 12/12/12/12

Arms
Overhead v-bar ext NB
Lvl 40/50/70 reps 15/12/10
Single arm arm cable ext - strict movement
Lvl 15/15/20 reps 3x10

Baleysian curls
Lvl 20/30/35 reps 10/10/8 -
Standing DB Curl
15/17.5/22.5/12.5kg reps 4x10 last set light and slow

Protein shake and eggs after

rizzlekdizzle said:
View attachment 153469

All in order here and abs starting to come in

.

Sassy Rep · Dec 20, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/57/84(PB) reps 10/10/9
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Bit sore from playing cricket on the weekend but still a good workout

Arms
Triceps rope ohead ext
Lvl 45/55/70 (PB) reps 15/12/8
Single arm x body ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls -
Lvl 20/30/35 reps 10/10/10(PB)
DB curls
15/17.5/22.5/2.5 reps 3x10, last set 10 slow

Some ab work with roller and crunches to the edge of cramp

protein shake post workout 50gm protein

rizzlekdizzle said:
Afternoon workout
5min assault bike warm up
Shoulders
Shoulder press lever machine
Wt each side 20/30/30 reps 10/10/10/
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.

rizzlekdizzle said:

Fasted Morning workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30 pump set
Chest press lever machine NB
Wt each side 15/30/35(dropped from 40 for better form) reps 10/10/8
Cable x over
Lvl 30/40/45 reps 12/10/10

Arms
Tricep rope push down
Lvl 45/55/70(PB) reps 15/12/9
Single arm ohead cable ext - strict movement
Lvl 15/15/20 reps 3x10
Baleysian curls
Lvl 20/30/35 reps 10/10/10
Decline DB Curl
17.5/17.5/22.5/12.5kg reps 4x10 last set light and slow

Good workout - pumped after

Protein shake and eggs after

View attachment 156436

Click to expand...

Rear fly machine NB
Lvl 52/66/86 reps 15/15/11
Slow controlled shrugs 3s up 3s down
24kg KB’s each hand 3x10

Legs
No leg press today - copped cricket ball both quads
Leg ext machine
Lvl 29/43/57 reps 12/12/12
Seated hamstring curls NB
Lvl 29/43/50 reps 15/12/12 -
Seated calf raises
40/50/60 reps 15/12/12

Post workout shake

rizzlekdizzle said:
Fasted Morning workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30 pump set
Chest press lever machine NB
Wt each side 15/30/35(dropped from 40 for better form) reps 10/10/8
Cable x over
Lvl 30/40/45 reps 12/10/10

Arms
Tricep rope push down
Lvl 45/55/70(PB) reps 15/12/9
Single arm ohead cable ext - strict movement
Lvl 15/15/20 reps 3x10
Baleysian curls
Lvl 20/30/35 reps 10/10/10
Decline DB Curl
17.5/17.5/22.5/12.5kg reps 4x10 last set light and slow

Good workout - pumped after

Protein shake and eggs after

View attachment 156436

rizzlekdizzle said:
Morning workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/84 reps 10/10/10(PB)
Lat pull down
Lvl 43/57/70 3x10
Bent over BB rows
40/60/90(PB)kg reps 10/10/7
Back ext +10kg 3x10

Arms
Triceps ext
Lvl 45/60/70 reps 15/12/10(PB)
Single arm x body ext
Lvl 15/20/20 reps 10/10/10
Ez curl bar
10/15/20kg each side reps 10/10/10
Spider curls
12.5/15.15 reps 3x10

protein shake post workout 50gm protein

Your workouts always look good brother and over the last month its been cool watching you transform. Keep up all your good work

.

rizzlekdizzle · Dec 20, 2025

Sassy Rep said:
Your workouts always look good brother and over the last month its been cool watching you transform. Keep up all your good work.

Working hard for the @Sassy Rep ! As always appreciate the sponsorship!

rizzlekdizzle · Dec 21, 2025

Morning workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/9 - man it’s hard to get 10 reps out!
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 (PB) reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
40kg/70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 29/50/63(PB) reps 12/12/12

Protein after of course and a swim
Was my bday a couple of days ago so have had a good weekend

LevButlerov · Dec 21, 2025

rizzlekdizzle said:
Morning workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/9 - man it’s hard to get 10 reps out!
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 (PB) reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
40kg/70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 29/50/63(PB) reps 12/12/12

Protein after of course and a swim
Was my bday a couple of days ago so have had a good weekend

Good day again you're steady, leg press 120! killing it @rizzlekdizzle

rizzlekdizzle · Dec 21, 2025

just coz its your birthday doesn't mean you should skip a workout!

LevButlerov · Dec 21, 2025

rizzlekdizzle said:
just coz its your birthday doesn't mean you should skip a workout!

fact!

Mobster · Dec 22, 2025

having a little getaway with a bunch of the school dads and kids - do this every year at a beachside holiday town

That sounds like a good deed

rizzlekdizzle · Dec 22, 2025

Arvo workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/9/30 pump set
Chest press lever machine NB
Wt each side 15/30/40 10/10/8
fly machine NB
Lvl 73/86/100/52 12/12/10/18 pump set

Arms
Tri press machine
Lvl 57/77/97kg reps 12/12/10
Single arm arm cable ext - strict movement
Lvl 15/20/25(PB) reps 10/10/10 with spot
Baleysian curls
Lvl 20/30/35 reps 10/10/10
Standing DB Curl
17.5/17.5/22.5/12.5kg reps 4x10

Pumped as a MF after

Protein shake after

rizzlekdizzle · Dec 22, 2025

Some roadmaps coming along

stevesmi · Dec 22, 2025

rizzlekdizzle said:
Morning workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/9 - man it’s hard to get 10 reps out!
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 (PB) reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
40kg/70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 29/50/63(PB) reps 12/12/12

Protein after of course and a swim
Was my bday a couple of days ago so have had a good weekend

@rizzlekdizzle the legs are looking strong! this is a strong workout once again. you are so consistent

2Thick · Dec 22, 2025

rizzlekdizzle said:
Morning workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/9 - man it’s hard to get 10 reps out!
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 (PB) reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
40kg/70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 29/50/63(PB) reps 12/12/12

Protein after of course and a swim
Was my bday a couple of days ago so have had a good weekend

morning routine is solid! the legs is looking good! keep the grind going @rizzlekdizzle

ROIDDERS · Dec 22, 2025

rizzlekdizzle said:
View attachment 158458Some roadmaps coming along

Good job on this. The veins are popping out of your arms and your shoulders. @rizzlekdizzle that's good to see. Keep up the good work. We want to see you continue to improve.

Ulter · Dec 22, 2025

rizzlekdizzle said:
View attachment 158458Some roadmaps coming along

@rizzlekdizzle man, you look fantastic. You got some vascularity popping around your arms. Those are roadmaps you got there.

ceo · Dec 22, 2025

rizzlekdizzle said:
Morning workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/9 - man it’s hard to get 10 reps out!
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 (PB) reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
40kg/70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 29/50/63(PB) reps 12/12/12

Protein after of course and a swim
Was my bday a couple of days ago so have had a good weekend

Bros, morning workout looking really good. Assault bike warm up and shoulder training is on point, and I like the legs as well. @rizzlekdizzle

ballin2504 · Dec 23, 2025

rizzlekdizzle said:
Morning workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/9 - man it’s hard to get 10 reps out!
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 (PB) reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
40kg/70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 29/50/63(PB) reps 12/12/12

Protein after of course and a swim
Was my bday a couple of days ago so have had a good weekend

@rizzlekdizzle really nice training man. Pushing some manhood numbers. Happy belated birthday

RoySimpson · Dec 23, 2025

rizzlekdizzle said:
Morning workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/9 - man it’s hard to get 10 reps out!
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 (PB) reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
40kg/70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 29/50/63(PB) reps 12/12/12

Protein after of course and a swim
Was my bday a couple of days ago so have had a good weekend

@rizzlekdizzle Awesome work right here bro!

rizzlekdizzle · Dec 23, 2025

Morning workout
1000m rower

Back
Seated row machine after warm up
Lvl 43/63/84 reps 10/10/10
Lat pull down
Lvl 43/57/77(PB) 3x10
Single arm DB rows
27.5kg/35/40kg reps 10/10/10
Back ext +10kg 3x10

Arms
Ohead rope Triceps ext
Lvl 45/60/70 reps 15/12/8
Single arm pronated ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls
Lvl 20/30/40(PB) reps 10/10/8
Spider curls
15/15/17.5 reps 10/10/10

Coffee and protein shake post workout 50gm protein

Got to get that workout in before a seafood feast tomorrow - scallops, prawns (aka shrimp) and Patagonian tooth fish

LevButlerov · Dec 23, 2025

rizzlekdizzle said:
Morning workout
1000m rower

Back
Seated row machine after warm up
Lvl 43/63/84 reps 10/10/10
Lat pull down
Lvl 43/57/77(PB) 3x10
Single arm DB rows
27.5kg/35/40kg reps 10/10/10
Back ext +10kg 3x10

Arms
Ohead rope Triceps ext
Lvl 45/60/70 reps 15/12/8
Single arm pronated ext
Lvl 15/20/20 reps 10/10/9
Baleysian curls
Lvl 20/30/40(PB) reps 10/10/8
Spider curls
15/15/17.5 reps 10/10/10

Coffee and protein shake post workout 50gm protein

Got to get that workout in before a seafood feast tomorrow - scallops, prawns (aka shrimp) and Patagonian tooth fish

seafood feast?

we need those pics waiting to see how fun it will be @rizzlekdizzle
and good day back and arms PUMPED!!!!

rizzlekdizzle · Dec 26, 2025

Miso glazed smoked Patagonian toothfish and some cooling salads in a 40C Christmas Day!

rizzlekdizzle · Dec 26, 2025

Boxing Day arvo workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/10! hard to get 10 reps out!
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
40kg/70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 29/50/70(PB) reps 12/12/12

Protein after of course

Allupfromhere · Dec 26, 2025

Legs for my boxing day too brother

You get patagonian toothies around your area dont you brother? You catch them yourself?

LevButlerov · Dec 26, 2025

rizzlekdizzle said:
View attachment 159954 View attachment 159956Miso glazed smoked Patagonian toothfish and some cooling salads in a 40C Christmas Day!

I want that toothfish right now

and I want some of this warm weather

amazing high protein! EVO family love! @rizzlekdizzle

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @Grumpy

LevButlerov · Dec 26, 2025

rizzlekdizzle said:
Boxing Day arvo workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/10! hard to get 10 reps out!
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
40kg/70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 29/50/70(PB) reps 12/12/12

Protein after of course

boxing day pump! true dediction!

Dreamer · Dec 26, 2025

rizzlekdizzle said:
View attachment 159954 View attachment 159956Miso glazed smoked Patagonian toothfish and some cooling salads in a 40C Christmas Day!

Amazing looking spread

Pigsy · Dec 26, 2025

Dreamer said:
Amazing looking spread

I does look very tempting that spread

rizzlekdizzle · Dec 26, 2025

Allupfromhere said:
Legs for my boxing day too brother
You get patagonian toothies around your area dont you brother? You catch them yourself?

Nah bro can’t catch em here they live real deep in super cold water

BeMe · Dec 26, 2025

rizzlekdizzle said:
View attachment 159954 View attachment 159956Miso glazed smoked Patagonian toothfish and some cooling salads in a 40C Christmas Day!

Boogie boarding and toothfish. Xmas sure is different down under lol. For us it's Turkey and toboggans haha. We get the Christmas crackers too tho. Do yours come with a paper crown and little joke inside like ours?

rizzlekdizzle · Dec 26, 2025

BeMe said:
Boogie boarding and toothfish. Xmas sure is different down under lol. For us it's Turkey and toboggans haha. We get the Christmas crackers too tho. Do yours come with a paper crown and little joke inside like ours?

They certainly do.
I had a good one
‘What’s blue and not that heavy?’

‘Light blue’

BeMe · Dec 26, 2025

rizzlekdizzle said:
They certainly do.
I had a good one
‘What’s blue and not that heavy?’

‘Light blue’

Lol that is a good one. We actually got some good ones too this year for a change.

Nice to see some things are international

Allupfromhere · Dec 26, 2025

rizzlekdizzle said:
Nah bro can’t catch em here they live real deep in super cold water

Yeah gotchya was having a look they're like sub Antarctic species ey

HarleyGuy · Dec 26, 2025

rizzlekdizzle said:
Boxing Day arvo workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/10! hard to get 10 reps out!
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
40kg/70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 29/50/70(PB) reps 12/12/12

Protein after of course

I love seeing everyone post Christmas workouts! Dedication!!

waggat · Dec 26, 2025

rizzlekdizzle said:
View attachment 159954 View attachment 159956Miso glazed smoked Patagonian toothfish and some cooling salads in a 40C Christmas Day!

Fish looks awesome mate.

rizzlekdizzle · Dec 27, 2025

Arvo workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/10/30 pump set
Chest press lever machine NB
Wt each side 15/30/40 10/10/9
fly machine NB
Lvl 73/86/100/52 12/12/10/21 pump set

Arms
Tri rope ext
Lvl 45/55/70 reps 15/12/10 yes!
Single arm arm cable ext - strict movement
Lvl 15/20/25 reps 10/10/10 with spot
Baleysian curls
Lvl 20/30/40 reps 10/10/8 equal PB
Preacher curl machine
Lvl 29/43/57 reps 12\12/8
Pumped as a MF

Protein shake after

Had a chat to a guy in his 30’s with both legs not working properly and one arm missing half its muscles, drives and electric wheelchair to the gym and on two crutches he was grinding. Helped him stack and put away some weights and had a chat, he was grateful for the help but strangely no one else bothered to help this bloke.

rizzlekdizzle · Dec 29, 2025

Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 (dropped from 84 for better form) reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/60/90kg reps 10/10/7
Back ext +10kg 3x10

Arms
overhead rope Triceps ext single arm
Lvl 20/30/30 reps 3x10
Single arm pronated ext
Lvl 15/20/25 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/8
Hi rep EZ curls bar
Wt on each side 7.5/10/12.5kg reps 18/12/12
Bicep burn ++

Dinner after - Mexican beef with vege and tomato rice

BeMe · Dec 29, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 (dropped from 84 for better form) reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/60/90kg reps 10/10/7
Back ext +10kg 3x10

Arms
overhead rope Triceps ext single arm
Lvl 20/30/30 reps 3x10
Single arm pronated ext
Lvl 15/20/25 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/8
Hi rep EZ curls bar
Wt on each side 7.5/10/12.5kg reps 18/12/12
Bicep burn ++

Dinner after - Mexican beef with vege and tomato rice

You guys do Mexican food down there? Who knew.

I like the way you program your arm day. Finishing off with the high rep ez bar curls for maximum pump right.

LevButlerov · Dec 29, 2025

rizzlekdizzle said:
Arvo workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/10/30 pump set
Chest press lever machine NB
Wt each side 15/30/40 10/10/9
fly machine NB
Lvl 73/86/100/52 12/12/10/21 pump set

Arms
Tri rope ext
Lvl 45/55/70 reps 15/12/10 yes!
Single arm arm cable ext - strict movement
Lvl 15/20/25 reps 10/10/10 with spot
Baleysian curls
Lvl 20/30/40 reps 10/10/8 equal PB
Preacher curl machine
Lvl 29/43/57 reps 12\12/8
Pumped as a MF

Protein shake after

Had a chat to a guy in his 30’s with both legs not working properly and one arm missing half its muscles, drives and electric wheelchair to the gym and on two crutches he was grinding. Helped him stack and put away some weights and had a chat, he was grateful for the help but strangely no one else bothered to help this bloke.

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 (dropped from 84 for better form) reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/60/90kg reps 10/10/7
Back ext +10kg 3x10

Arms
overhead rope Triceps ext single arm
Lvl 20/30/30 reps 3x10
Single arm pronated ext
Lvl 15/20/25 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/8
Hi rep EZ curls bar
Wt on each side 7.5/10/12.5kg reps 18/12/12
Bicep burn ++

Dinner after - Mexican beef with vege and tomato rice

Mexican food in Australia

what a mix! any pics? @rizzlekdizzle good pump today on arms I bet

rizzlekdizzle · Dec 29, 2025

BeMe said:
You guys do Mexican food down there? Who knew.

I like the way you program your arm day. Finishing off with the high rep ez bar curls for maximum pump right.

Yep max pump can barely straighten my arms after

rizzlekdizzle · Dec 29, 2025

LevButlerov said:
Mexican food in Australia what a mix! any pics? @rizzlekdizzle good pump today on arms I bet

I love Mexican food - fell in love with it again when I went to California and Texas just before COVID. More tex-mex I guess

BeMe · Dec 29, 2025

rizzlekdizzle said:
I love Mexican food - fell in love with it again when I went to California and Texas just before COVID. More tex-mex I guess

That's the best kinda of Mexican food imo. But I'm Canadian so what do I know LOL

Bloomy199023 · Dec 30, 2025

Still training hard I see.

How did you end up tolerating tren?

Mobster · Dec 30, 2025

BeMe said:
You guys do Mexican food down there? Who knew.

I like the way you program your arm day. Finishing off with the high rep ez bar curls for maximum pump right.

Not me but most people eat other nations foods from time to time

LevButlerov · Dec 30, 2025

rizzlekdizzle said:
I love Mexican food - fell in love with it again when I went to California and Texas just before COVID. More tex-mex I guess

Try some of the stuff in NM its wild here

@rizzlekdizzle

stevesmi · Dec 30, 2025

rizzlekdizzle said:
Arvo workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105/40kg Reps 12/10/10/30 pump set
Chest press lever machine NB
Wt each side 15/30/40 10/10/9
fly machine NB
Lvl 73/86/100/52 12/12/10/21 pump set

Arms
Tri rope ext
Lvl 45/55/70 reps 15/12/10 yes!
Single arm arm cable ext - strict movement
Lvl 15/20/25 reps 10/10/10 with spot
Baleysian curls
Lvl 20/30/40 reps 10/10/8 equal PB
Preacher curl machine
Lvl 29/43/57 reps 12\12/8
Pumped as a MF

Protein shake after

Had a chat to a guy in his 30’s with both legs not working properly and one arm missing half its muscles, drives and electric wheelchair to the gym and on two crutches he was grinding. Helped him stack and put away some weights and had a chat, he was grateful for the help but strangely no one else bothered to help this bloke.

@rizzlekdizzle chest training is fantastic, and so is the arm training. It looks really good. Keep up the good work.

ROIDDERS · Dec 30, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 (dropped from 84 for better form) reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/60/90kg reps 10/10/7
Back ext +10kg 3x10

Arms
overhead rope Triceps ext single arm
Lvl 20/30/30 reps 3x10
Single arm pronated ext
Lvl 15/20/25 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/8
Hi rep EZ curls bar
Wt on each side 7.5/10/12.5kg reps 18/12/12
Bicep burn ++

Dinner after - Mexican beef with vege and tomato rice

Nice job mixing it up on the arm day. I like that you're getting a nice burn. Nothing better than leaving the gym feeling it. @rizzlekdizzle

Allupfromhere · Dec 30, 2025

That arm day was lit AF brother

2Thick · Dec 30, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 (dropped from 84 for better form) reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/60/90kg reps 10/10/7
Back ext +10kg 3x10

Arms
overhead rope Triceps ext single arm
Lvl 20/30/30 reps 3x10
Single arm pronated ext
Lvl 15/20/25 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/8
Hi rep EZ curls bar
Wt on each side 7.5/10/12.5kg reps 18/12/12
Bicep burn ++

Dinner after - Mexican beef with vege and tomato rice

Mexican beef with vegetables and tomato rice. That's an interesting one. @rizzlekdizzle I might have to give that one a shot.

Ulter · Dec 30, 2025

rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 (dropped from 84 for better form) reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/60/90kg reps 10/10/7
Back ext +10kg 3x10

Arms
overhead rope Triceps ext single arm
Lvl 20/30/30 reps 3x10
Single arm pronated ext
Lvl 15/20/25 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/8
Hi rep EZ curls bar
Wt on each side 7.5/10/12.5kg reps 18/12/12
Bicep burn ++

Dinner after - Mexican beef with vege and tomato rice

@rizzlekdizzle good job on the arm and back training. That's what we want to do. And I like the Mexican beef for sure. My neighbor across the street is Mexican, and she brings me over some food every now and then. I think she feels sorry for me.

ceo · Dec 30, 2025

rizzlekdizzle said:
I love Mexican food - fell in love with it again when I went to California and Texas just before COVID. More tex-mex I guess

Bros, you gonna get good Mexican food in San Diego. A lot of people even from Mexico drive across the border to eat it. We got some really good Mexican restaurant owners that make it authentic and legit, not that fake crap you see in other places like corporate fast-food places like Taco Bell. @rizzlekdizzle

rizzlekdizzle · Dec 30, 2025

Bloomy199023 said:
Still training hard I see.

How did you end up tolerating tren?

Was a breeze. I think the micro dosing really kept the sides at bay and also a relatively low total dose helped

rizzlekdizzle · Dec 30, 2025

Last day of the year fasted morning workout

5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/10
Always feel like the 10th rep is going to make me pass out but getting easier slowly
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 36/50/70(PB) reps 12/12/12

Some ab work to finish

Coffee eggs and Protein shake after of course

LevButlerov · Dec 31, 2025

rizzlekdizzle said:
Last day of the year fasted morning workout

5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20kg reps 10/10/10
Always feel like the 10th rep is going to make me pass out but getting easier slowly
Lat raises
15kg/17.5/17.5/9kg reps 10/10/10/10 last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -

Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/60 reps 15/15/15 increased reps here
Leg ext machine
Lvl 36/50/70(PB) reps 12/12/12

Some ab work to finish

Coffee eggs and Protein shake after of course

last day of the year you killed it

rizzlekdizzle · Dec 31, 2025

What better way to start the NY

Happy NY all!

LevButlerov · Jan 1, 2026

rizzlekdizzle said:
View attachment 162250What better way to start the NY

Happy NY all!

happy New year beautiful place

@rizzlekdizzle

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @Grumpy

Dreamer · Jan 1, 2026

rizzlekdizzle said:
View attachment 162250What better way to start the NY

Happy NY all!

Beautiful beach, we are blessed in this country

Yuri · Jan 1, 2026

rizzlekdizzle said:
View attachment 162250What better way to start the NY

Happy NY all!

Allupfromhere · Jan 1, 2026

Happy new year brother wishing you the very best for 2026

rizzlekdizzle · Jan 1, 2026

Morning fasted workout
Last gym workout before beach holiday

Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/80/40kg Reps 12/10/10/30 pump set
Had to go lighter today as hands were sore from a lot of work on my caravan yesterday! Was painful to bench which was strange
Chest press lever machine NB
Wt each side 15/25/35 (wt dropped for better form) reps 10/10/9
fly machine NB
Lvl 73/86/100/52 12/12/10/21 pump set

Arms
Tri rope ext
Lvl 45/55/70 reps 15/12/10
Single arm arm cable ext - strict movement
Lvl 15/20/25 reps 10/10/10 with spot
Baleysian curls
Lvl 20/30/40 reps 10/10/8
Loving this bicep exercise atm
Preacher curl machine
Lvl 29/43/57 reps 12\12/10

Pumped as!

Coffee and Protein shake after

rizzlekdizzle · Jan 1, 2026

View from coffee shop outside the gym

LevButlerov · Jan 1, 2026

rizzlekdizzle said:
Morning fasted workout
Last gym workout before beach holiday

Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/80/40kg Reps 12/10/10/30 pump set
Had to go lighter today as hands were sore from a lot of work on my caravan yesterday! Was painful to bench which was strange
Chest press lever machine NB
Wt each side 15/25/35 (wt dropped for better form) reps 10/10/9
fly machine NB
Lvl 73/86/100/52 12/12/10/21 pump set

Arms
Tri rope ext
Lvl 45/55/70 reps 15/12/10
Single arm arm cable ext - strict movement
Lvl 15/20/25 reps 10/10/10 with spot
Baleysian curls
Lvl 20/30/40 reps 10/10/8
Loving this bicep exercise atm
Preacher curl machine
Lvl 29/43/57 reps 12\12/10

Pumped as!

Coffee and Protein shake after

rizzlekdizzle said:
View attachment 162574View from coffee shop outside the gym

big training day

@rizzlekdizzle and love the view from the gym like you can just jump in a swim

lol but the crocs??

rizzlekdizzle · Jan 1, 2026

LevButlerov said:
big training day @rizzlekdizzle and love the view from the gym like you can just jump in a swim lol but the crocs??

No crocs here only in the Far North. Plenty of sharks though

LevButlerov · Jan 1, 2026

rizzlekdizzle said:
No crocs here only in the Far North. Plenty of sharks though

just as bad

sharks be careful @rizzlekdizzle

BeMe · Jan 1, 2026

rizzlekdizzle said:
View attachment 162250What better way to start the NY

Happy NY all!

Beautiful way to ring in the New Year! I got to shovel snow lol

Allupfromhere · Jan 1, 2026

rizzlekdizzle said:
View attachment 162574View from coffee shop outside the gym

Perfect aussie summer day

Mobster · Jan 2, 2026

rizzlekdizzle said:
View attachment 162574View from coffee shop outside the gym

Grey as fuck and freezing here

rizzlekdizzle · Jan 2, 2026

Getting the rig and van all set up for an early departure tomorrow morning! 5.5 hour road
Trip (undoubtedly made longer by toilet stops for the 3 females in the car)

LevButlerov · Jan 2, 2026

rizzlekdizzle said:
View attachment 162733Getting the rig and van all set up for an early departure tomorrow morning! 5.5 hour road
Trip (undoubtedly made longer by toilet stops for the 3 females in the car)

nice

that looks like it goes offroad easy! @rizzlekdizzle

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