Veteran Log Comeback Cycle Log with Gold Standard Labs

[Kopite67]

Friday session
Arms

Vbar triceps
65 x 10
70 x 10
75 x 10

Straight bar tricep
60 x 10
65 x 10
70 x 10

Skull crushers
50 x 10
55 x 10
55 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

30min cardio cross trainer

Nice arms session bro

 

[BeMe]

Friday session
Arms

Vbar triceps
65 x 10
70 x 10
75 x 10

Straight bar tricep
60 x 10
65 x 10
70 x 10

Skull crushers
50 x 10
55 x 10
55 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

30min cardio cross trainer

I'm surprised you were able to hang after smashing your arms that hard. Nice work bro. 3 sets of 12 is tough

 

[Grumpy]

I'm surprised you were able to hang after smashing your arms that hard. Nice work bro. 3 sets of 12 is tough

So was i

 

[LevButlerov]

Friday session
Arms

Vbar triceps
65 x 10
70 x 10
75 x 10

Straight bar tricep
60 x 10
65 x 10
70 x 10

Skull crushers
50 x 10
55 x 10
55 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

30min cardio cross trainer

Good friday pump skulls are a win 55 is hard

 

[Grumpy]

Sunday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
22.5 x 10
25 x 10
25 x 10

Seated row v handle
78 x 10
84 x 10
84 x 10

V tricep pull
65 x 10
70 x 10
75 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Weighted sit ups 20kg kettle
3 sets 12reps

25min cardio cross trainer

 

[LevButlerov]

Sunday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
22.5 x 10
25 x 10
25 x 10

Seated row v handle
78 x 10
84 x 10
84 x 10

V tricep pull
65 x 10
70 x 10
75 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Weighted sit ups 20kg kettle
3 sets 12reps

25min cardio cross trainer

full body big day I love those days @Grumpy

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Dreamer]

Sunday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
22.5 x 10
25 x 10
25 x 10

Seated row v handle
78 x 10
84 x 10
84 x 10

V tricep pull
65 x 10
70 x 10
75 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Weighted sit ups 20kg kettle
3 sets 12reps

25min cardio cross trainer

Nice training brother, full body is hard

 

[Grumpy]

Nice training brother, full body is hard

Cheers mate agree but I enjoy doing full body for some reason

 

[LH5515]

Sunday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
22.5 x 10
25 x 10
25 x 10

Seated row v handle
78 x 10
84 x 10
84 x 10

V tricep pull
65 x 10
70 x 10
75 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Weighted sit ups 20kg kettle
3 sets 12reps

25min cardio cross trainer

Nice season bro. Massive

To finish with some cardio is elite also

 

[waggat]

Sunday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
22.5 x 10
25 x 10
25 x 10

Seated row v handle
78 x 10
84 x 10
84 x 10

V tricep pull
65 x 10
70 x 10
75 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Weighted sit ups 20kg kettle
3 sets 12reps

25min cardio cross trainer

Nice workout mate. Good weights on some of those exercises considering you're hitting 3 straight sets for 10 each.

 

[Grumpy]

Tuesday session

Flat bench
110 x 10
110 x 10
115 x 10

Landmine
55 x 10
60 x 10
65 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
55 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

 

[Grumpy]

Grilled chicken wrap today after a gym session

 

[Kopite67]

Grilled chicken wrap today after a gym session View attachment 177719

Oh my that looks delicious

 

[LevButlerov]

Tuesday session

Flat bench
110 x 10
110 x 10
115 x 10

Landmine
55 x 10
60 x 10
65 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
55 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

Pumping hard, 115 on flat bench very nice! @Grumpy

Grilled chicken wrap today after a gym session View attachment 177719

tasty looks spicy

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

 

[Grumpy]

Oh my that looks delicious

It was

 

[Grumpy]

Pumping hard, 115 on flat bench very nice! @Grumpy

tasty looks spicy

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

Nice and spicy

 

[Allupfromhere]

Tuesday session

Flat bench
110 x 10
110 x 10
115 x 10

Landmine
55 x 10
60 x 10
65 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
55 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

Grilled chicken wrap today after a gym session View attachment 177719

Moving well and killing it in the kitchen as always big fella! Pushing some numbers again now

 

[LH5515]

Grilled chicken wrap today after a gym session View attachment 177719

Delicious

 

[LevButlerov]

Nice and spicy

love it

 

[Grumpy]

Moving well and killing it in the kitchen as always big fella! Pushing some numbers again now

Definitely getting back to where I was cheers man

 

[HarleyGuy]

Sunday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
22.5 x 10
25 x 10
25 x 10

Seated row v handle
78 x 10
84 x 10
84 x 10

V tricep pull
65 x 10
70 x 10
75 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Weighted sit ups 20kg kettle
3 sets 12reps

25min cardio cross trainer

Damn boy you mad at your upper body yesterday? LOL.... nice work bro let us know about the DOMS. Nice bicep curls by the way!

 

[Grumpy]

Damn boy you mad at your upper body yesterday? LOL.... nice work bro let us know about the DOMS. Nice bicep curls by the way!

Lol was a good session

 

[HarleyGuy]

Lol was a good session

Damn right it was good work!

 

[Dreamer]

Grilled chicken wrap today after a gym session View attachment 177719

That chicken looks incredible

 

[Trenhead3cc]

Nice reps and weight on the flat bench !
And the food pic is my kinda Meal

 

[waggat]

Tuesday session

Flat bench
110 x 10
110 x 10
115 x 10

Landmine
55 x 10
60 x 10
65 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
55 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

Nice workout mate. Smashing the bench with 115 for 10. Is the landmine shoulder press or rows? 100 on pulldowns is serious weight as well.

Grilled chicken wrap today after a gym session View attachment 177719

Looks awesome! I'm about all things wraps hey!

 

[Grumpy]

Nice workout mate. Smashing the bench with 115 for 10. Is the landmine shoulder press or rows? 100 on pulldowns is serious weight as well.

Looks awesome! I'm about all things wraps hey!

Landmine rows
Wraps are great grab and go

 

[Grumpy]

Legs and shoulders today

Standing bb shoulder press
50 x 10
55 x 10
60 x 10

Hack squats
100 x 10
120 x 10
140 x 10

Bb upright row
50 x 10
55 x 10
65 x 10

Single leg Hamstring curls
50 x 10
55 x 10
60 x 10
Bb squats
120 x 10
130 x 10
145 x 10

Lateral raises
15 x 10
17.5 x 10
17.5 x 10

Woodchopers high to low
45 x 10
50 x 10
55 x 10
Each side

25min cardio cross trainer

New program next week

 

[Kopite67]

Legs and shoulders today

Standing bb shoulder press
50 x 10
55 x 10
60 x 10

Hack squats
100 x 10
120 x 10
140 x 10

Bb upright row
50 x 10
55 x 10
65 x 10

Single leg Hamstring curls
50 x 10
55 x 10
60 x 10
Bb squats
120 x 10
130 x 10
145 x 10

Lateral raises
15 x 10
17.5 x 10
17.5 x 10

Woodchopers high to low
45 x 10
50 x 10
55 x 10
Each side

25min cardio cross trainer

New program next week

Sweet workout brother. 140 on hacks is moving some weight

 

[LevButlerov]

Legs and shoulders today

Standing bb shoulder press
50 x 10
55 x 10
60 x 10

Hack squats
100 x 10
120 x 10
140 x 10

Bb upright row
50 x 10
55 x 10
65 x 10

Single leg Hamstring curls
50 x 10
55 x 10
60 x 10
Bb squats
120 x 10
130 x 10
145 x 10

Lateral raises
15 x 10
17.5 x 10
17.5 x 10

Woodchopers high to low
45 x 10
50 x 10
55 x 10
Each side

25min cardio cross trainer

New program next week

140 on the hack always impressive and I like 145 on squat you getting strong again

 

[Grumpy]

Friday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
25 x 10
25 x 10
25 x 10

Seated row v handle
84 x 10
90 x 10
90 x 10

V tricep pull
65 x 10
75 x 10
80 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Weighted sit ups 20kg kettle
3 sets 12reps

25min cardio cross trainer

 

[Grumpy]

Last night dinner low fat bun less homemade burgers

 

[Kopite67]

Last night dinner low fat bun less homemade burgers

Nice couple of updates @Grumpy . Lifting and food porn make my day

 

[Grumpy]

Nice couple of updates @Grumpy . Lifting and food porn make my day

Thanks mate appreciate you following along

 

[codezz]

Solid session their brother!!!! And killer meal as always

 

[Grumpy]

Dinner done steak for me salmon for the missus

 

[LevButlerov]

Friday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
25 x 10
25 x 10
25 x 10

Seated row v handle
84 x 10
90 x 10
90 x 10

V tricep pull
65 x 10
75 x 10
80 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Weighted sit ups 20kg kettle
3 sets 12reps

25min cardio cross trainer

40 on bench and 25 on shoulder press both pushed!

Last night dinner low fat bun less homemade burgers

Dinner done steak for me salmon for the missus

beautiful food looks pro

 

[codezz]

That steak!!! Fuck if im ever over ur side grumpy im coming and having a workout with u and a steak haha followed by a bloody awesome catch up

 

[Grumpy]

That steak!!! Fuck if im ever over ur side grumpy im coming and having a workout with u and a steak haha followed by a bloody awesome catch up

Cant wait any time your down this way hit me up

 

[Grumpy]

Sunday session
Arms

Vbar triceps
70 x 10
75 x 10
80 x 10

Straight bar tricep
60 x 10
65 x 10
75 x 10

Skull crushers
50 x 10
55 x 10
60 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

25min cardio cross trainer

 

[Kopite67]

Sunday session
Arms

Vbar triceps
70 x 10
75 x 10
80 x 10

Straight bar tricep
60 x 10
65 x 10
75 x 10

Skull crushers
50 x 10
55 x 10
60 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

25min cardio cross trainer

Nice update again bro

 

[LevButlerov]

Sunday session
Arms

Vbar triceps
70 x 10
75 x 10
80 x 10

Straight bar tricep
60 x 10
65 x 10
75 x 10

Skull crushers
50 x 10
55 x 10
60 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

25min cardio cross trainer

pump them arms

 

[Grumpy]

Monday session
Chest and back

Alternating single arm cable chest press
50kg x 20
55kg x 20
60kg x 20

Incline dumbbell row
30 x 10
35 x 10
40 x 10

Vbar pull-downs
78 x 10
84 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

 

[LevButlerov]

Monday session
Chest and back

Alternating single arm cable chest press
50kg x 20
55kg x 20
60kg x 20

Incline dumbbell row
30 x 10
35 x 10
40 x 10

Vbar pull-downs
78 x 10
84 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

impressive chest day rows 40! and you did pull ups and dips, WIN! @Grumpy

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz

 

[Grumpy]

impressive chest day rows 40! and you did pull ups and dips, WIN! @Grumpy

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz

Cheers mate good session

 

[codezz]

Monday session
Chest and back

Alternating single arm cable chest press
50kg x 20
55kg x 20
60kg x 20

Incline dumbbell row
30 x 10
35 x 10
40 x 10

Vbar pull-downs
78 x 10
84 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Chest and back together, I havnt trained like that in a long time, might have to switch my routine up i think

 

[Dreamer]

Monday session
Chest and back

Alternating single arm cable chest press
50kg x 20
55kg x 20
60kg x 20

Incline dumbbell row
30 x 10
35 x 10
40 x 10

Vbar pull-downs
78 x 10
84 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Nice weight on the incline DBs brother

 

[LevButlerov]

Cheers mate good session

perfect pump

 

[waggat]

Monday session
Chest and back

Alternating single arm cable chest press
50kg x 20
55kg x 20
60kg x 20

Incline dumbbell row
30 x 10
35 x 10
40 x 10

Vbar pull-downs
78 x 10
84 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Nice workout there mate. Is incline db row chest supported on an adjustable bench? 3x10 pull-ups is awesome after already doing pulldowns.

 

[Grumpy]

Nice workout there mate. Is incline db row chest supported on an adjustable bench? 3x10 pull-ups is awesome after already doing pulldowns.

Bench supported was a killer

 

[Allupfromhere]

Fuck brother your slamming it now

 

[Grumpy]

Will ne adding Regenex cycle support to my log starting from tomorrow
Thanks to @RGSX for having me as part of the team

 

[Grumpy]

Tuesday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
25 x 10
25 x 10
25 x 10

Seated row med grip
84 x 10
90 x 10
90 x 10

V tricep pull
65 x 10
75 x 10
80 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

 

[waggat]

Tuesday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
25 x 10
25 x 10
25 x 10

Seated row med grip
84 x 10
90 x 10
90 x 10

V tricep pull
65 x 10
75 x 10
80 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Nice full body session mate.

So you do: upper, legs/shoulders, arms and full body?

 

[Kopite67]

Tuesday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
25 x 10
25 x 10
25 x 10

Seated row med grip
84 x 10
90 x 10
90 x 10

V tricep pull
65 x 10
75 x 10
80 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Nice update brother

 

[Grumpy]

Nice full body session mate.

So you do: upper, legs/shoulders, arms and full body?

Yer i do a 2 day split chest and back day 1 legs shoulders day 2 full body day 3 arms day 4 plus cardio and at least 1 abb exercise each session

I train with a trainer/ coach for split and on my own for full body and arms

 

[jenkemj]

Tuesday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
25 x 10
25 x 10
25 x 10

Seated row med grip
84 x 10
90 x 10
90 x 10

V tricep pull
65 x 10
75 x 10
80 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Mad slog bro, awesome workout!

 

[LevButlerov]

Tuesday session
Full body

Db bench press
40 x 10
40 x 10
40 x 10

Db shoulder press
25 x 10
25 x 10
25 x 10

Seated row med grip
84 x 10
90 x 10
90 x 10

V tricep pull
65 x 10
75 x 10
80 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Seated leg extensions
90 x 10
95 x 10
95 x 10

Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

tricep pulls 80 is big!

 

[Grumpy]

Thursday session
Legs and shoulders

Hammer press
22.5 x 10
25 x 10
25 x 10

Sled push
3 sets 120kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

 

[Kopite67]

Thursday session
Legs and shoulders

Hammer press
22.5 x 10
25 x 10
25 x 10

Sled push
3 sets 120kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

Nice

 

[Grumpy]

Nice

Cheers mate

 

[LevButlerov]

Thursday session
Legs and shoulders

Hammer press
22.5 x 10
25 x 10
25 x 10

Sled push
3 sets 120kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

sled push is huge pushing it! @Grumpy

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz @Yuri

 

[codezz]

Thursday session
Legs and shoulders

Hammer press
22.5 x 10
25 x 10
25 x 10

Sled push
3 sets 120kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

Great legs and shoulders workout @Grumpy as always u r killing it.my brother

 

[Trenhead3cc]

I need to get back on the sled push it’s been a minute

Great workout

 

[Grumpy]

sled push is huge pushing it! @Grumpy

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz @Yuri

Been a while

 

[Grumpy]

Great legs and shoulders workout @Grumpy as always u r killing it.my brother

Cheers codezz

 

[Grumpy]

I need to get back on the sled push it’s been a minute

Great workout

Thanks mate been a while can definitely feel my legs tonight

 

[waggat]

Thursday session
Legs and shoulders

Hammer press
22.5 x 10
25 x 10
25 x 10

Sled push
3 sets 120kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

Nice workout mate. Those Swiss ball hamstring rollouts are underrated hey! You get an awesome burn from them. Nice work on the barbell press as well considering you'd already done the hammer press.

 

[Grumpy]

Nice workout mate. Those Swiss ball hamstring rollouts are underrated hey! You get an awesome burn from them. Nice work on the barbell press as well considering you'd already done the hammer press.

You definitely get a good burn from them very underrated exercise

 

[Dreamer]

Thursday session
Legs and shoulders

Hammer press
22.5 x 10
25 x 10
25 x 10

Sled push
3 sets 120kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

The shoulder press is decent weight there brother, for reps too

 

[Grumpy]

The shoulder press is decent weight there brother, for reps too

Cheers man shoulders are sore this morning

 

[Dreamer]

Cheers man shoulders are sore this morning

No doubt, I struggle with overhead pressing never been able to ramp the weight, I have long af arms though, so Ill blame that

 

[LevButlerov]

Been a while

pushing back hardcore gain

 

[Grumpy]

Friday session
Arms

Vbar triceps
70 x 10
75 x 10
80 x 10

Straight bar tricep
60 x 10
65 x 10
75 x 10

Eze bar reverse curls
40 x 10
45 x 10
45 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

25min cardio cross trainer

 

[codezz]

Friday session
Arms

Vbar triceps
70 x 10
75 x 10
80 x 10

Straight bar tricep
60 x 10
65 x 10
75 x 10

Eze bar reverse curls
40 x 10
45 x 10
45 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

25min cardio cross trainer

Big arms sesh @Grumpy

 

[Kopite67]

Friday session
Arms

Vbar triceps
70 x 10
75 x 10
80 x 10

Straight bar tricep
60 x 10
65 x 10
75 x 10

Eze bar reverse curls
40 x 10
45 x 10
45 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

25min cardio cross trainer

Great range in this arm workout bro. Hitting every possible angle. Sweet

 

[LH5515]

Friday session
Arms

Vbar triceps
70 x 10
75 x 10
80 x 10

Straight bar tricep
60 x 10
65 x 10
75 x 10

Eze bar reverse curls
40 x 10
45 x 10
45 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

25min cardio cross trainer

Good volume brother no pump pics

 

[LevButlerov]

Friday session
Arms

Vbar triceps
70 x 10
75 x 10
80 x 10

Straight bar tricep
60 x 10
65 x 10
75 x 10

Eze bar reverse curls
40 x 10
45 x 10
45 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

25min cardio cross trainer

going hard on the hammers and curls

 

[Grumpy]

Good volume brother no pump pics

Will get some up soon had to pretty much start from scratch after my hospital stay 25kg drop so building up almost back to pre hospital size will get some pics up

 

[LH5515]

Will get some up soon had to pretty much start from scratch after my hospital stay 25kg drop so building up almost back to pre hospital size will get some pics up

Glad you’re back doing your thing brother. Following

Nothing like a comeback story

 

[Allupfromhere]

Friday session
Arms

Vbar triceps
70 x 10
75 x 10
80 x 10

Straight bar tricep
60 x 10
65 x 10
75 x 10

Eze bar reverse curls
40 x 10
45 x 10
45 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Hanging leg lifts
3 sets 12reps

25min cardio cross trainer

Building back thos sledge hammers with arms sessions like that Grumps

 

[Grumpy]

Monday session
Chest and back

Alternating single arm cable chest press
50kg x 20
55kg x 20
65kg x 20

Incline dumbbell row
35 x 10
40 x 10
40 x 10

Vbar pull-downs
78 x 10
84 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

 

[Kopite67]

Monday session
Chest and back

Alternating single arm cable chest press
50kg x 20
55kg x 20
65kg x 20

Incline dumbbell row
35 x 10
40 x 10
40 x 10

Vbar pull-downs
78 x 10
84 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Really like the single arm press and flys you have going there brother. Really nice stuff legend

 

[Grumpy]

Really like the single arm press and flys you have going there brother. Really nice stuff legend

Cheers mate was a good session today

 

[LevButlerov]

Monday session
Chest and back

Alternating single arm cable chest press
50kg x 20
55kg x 20
65kg x 20

Incline dumbbell row
35 x 10
40 x 10
40 x 10

Vbar pull-downs
78 x 10
84 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

love the pull ups and dips

 

[Grumpy]

love the pull ups and dips

Back on them its been a while

 

[LevButlerov]

Back on them its been a while

my favorite 2

 

[Grumpy]

Wednesday session
Full body

Flat db bench
37.5 x10
40 x 10
40 x 10

Db shoulder press
22.5 x10
25 x 10
25 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Vbar pull downs
78 x 10
86 x 10
90 x 10

Vbar triceps
75 x 10
80 x 10
80 x 10

Cross body hammer curls
22.5 x 10
25 x 10
25 x 10

Weighted sit ups 20kg
3 sets 12reps

30min cardio cross trainer

 

[Kopite67]

Wednesday session
Full body

Flat db bench
37.5 x10
40 x 10
40 x 10

Db shoulder press
22.5 x10
25 x 10
25 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Vbar pull downs
78 x 10
86 x 10
90 x 10

Vbar triceps
75 x 10
80 x 10
80 x 10

Cross body hammer curls
22.5 x 10
25 x 10
25 x 10

Weighted sit ups 20kg
3 sets 12reps

30min cardio cross trainer

Nice session bro

 

[LevButlerov]

Wednesday session
Full body

Flat db bench
37.5 x10
40 x 10
40 x 10

Db shoulder press
22.5 x10
25 x 10
25 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Vbar pull downs
78 x 10
86 x 10
90 x 10

Vbar triceps
75 x 10
80 x 10
80 x 10

Cross body hammer curls
22.5 x 10
25 x 10
25 x 10

Weighted sit ups 20kg
3 sets 12reps

30min cardio cross trainer

back with thick squats 140 wow!

 

[stevesmi]

Wednesday session
Full body

Flat db bench
37.5 x10
40 x 10
40 x 10

Db shoulder press
22.5 x10
25 x 10
25 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Vbar pull downs
78 x 10
86 x 10
90 x 10

Vbar triceps
75 x 10
80 x 10
80 x 10

Cross body hammer curls
22.5 x 10
25 x 10
25 x 10

Weighted sit ups 20kg
3 sets 12reps

30min cardio cross trainer

@Grumpy Shoulder press and BB squats are really good together. This is a nice volume workout.

 

[Mobster]

Wednesday session
Full body

Flat db bench
37.5 x10
40 x 10
40 x 10

Db shoulder press
22.5 x10
25 x 10
25 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Vbar pull downs
78 x 10
86 x 10
90 x 10

Vbar triceps
75 x 10
80 x 10
80 x 10

Cross body hammer curls
22.5 x 10
25 x 10
25 x 10

Weighted sit ups 20kg
3 sets 12reps

30min cardio cross trainer

Good solid workout

 

[Grumpy]

Good solid workout

Thanks @Mobster

 

[ROIDDERS]

Wednesday session
Full body

Flat db bench
37.5 x10
40 x 10
40 x 10

Db shoulder press
22.5 x10
25 x 10
25 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Vbar pull downs
78 x 10
86 x 10
90 x 10

Vbar triceps
75 x 10
80 x 10
80 x 10

Cross body hammer curls
22.5 x 10
25 x 10
25 x 10

Weighted sit ups 20kg
3 sets 12reps

30min cardio cross trainer

Good job on the V-bar pull downs and V-bar triceps. I like the cross body hammer curls as well. @Grumpy

 

[ceo]

Wednesday session
Full body

Flat db bench
37.5 x10
40 x 10
40 x 10

Db shoulder press
22.5 x10
25 x 10
25 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Vbar pull downs
78 x 10
86 x 10
90 x 10

Vbar triceps
75 x 10
80 x 10
80 x 10

Cross body hammer curls
22.5 x 10
25 x 10
25 x 10

Weighted sit ups 20kg
3 sets 12reps

30min cardio cross trainer

Bros, looking really strong on this. The squats and shoulder press are the best. @Grumpy and I like the cross-body hammer curls. You're never gonna go wrong.

 

[Ulter]

Wednesday session
Full body

Flat db bench
37.5 x10
40 x 10
40 x 10

Db shoulder press
22.5 x10
25 x 10
25 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Vbar pull downs
78 x 10
86 x 10
90 x 10

Vbar triceps
75 x 10
80 x 10
80 x 10

Cross body hammer curls
22.5 x 10
25 x 10
25 x 10

Weighted sit ups 20kg
3 sets 12reps

30min cardio cross trainer

@Grumpy really nice on the weighted sit-ups. I got a lot of love for that and nice finish with the cardio for 30 minutes.

 

[2Thick]

Wednesday session
Full body

Flat db bench
37.5 x10
40 x 10
40 x 10

Db shoulder press
22.5 x10
25 x 10
25 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Vbar pull downs
78 x 10
86 x 10
90 x 10

Vbar triceps
75 x 10
80 x 10
80 x 10

Cross body hammer curls
22.5 x 10
25 x 10
25 x 10

Weighted sit ups 20kg
3 sets 12reps

30min cardio cross trainer

Really good job on the various exercises that you're doing. I like the volume and I like that you're pushing things. @Grumpy

 

[RoySimpson]

Wednesday session
Full body

Flat db bench
37.5 x10
40 x 10
40 x 10

Db shoulder press
22.5 x10
25 x 10
25 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Vbar pull downs
78 x 10
86 x 10
90 x 10

Vbar triceps
75 x 10
80 x 10
80 x 10

Cross body hammer curls
22.5 x 10
25 x 10
25 x 10

Weighted sit ups 20kg
3 sets 12reps

30min cardio cross trainer

@Grumpy Love a full body workout! Solid session!

 

[Grumpy]

@Grumpy Love a full body workout! Solid session!

Thanks mate

 

[Grumpy]

back with thick squats 140 wow!

Loving the 140s again about bloody time