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LevButlerov
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@RedNeck good to see you with an update. This is a solid workout routine. I like how you finish out with the rope hammers. Those are good ones.
bro is not bad on this. The machine row and lap pulldown are looking good and I like the preacher curl on rope hammers. @RedNeck
I'm always impressed with these types of workout sessions. @RedNeck not only do you put together some solid training but you also put together some good volume.
@RedNeck keep up the good work on this. The single-arm pull-downs and machine rows look really nice. I like the overall hard work that you are doing.
You're not gonna go wrong with this type of workout. I like the machine rows and lat pull-downs and then pre-choke curls are a classic. @RedNeck
Tuesday.. last day off! Make the most. Rise early, meals prep for the week, bag up the protine powder and get that gym session in!
Thanks to the lads one more gain, for keeping the engine running on 8 cylenders
@Raptor Labs @Raptor Rep
Workout peerscribed by freakfittness coaching
Chest/back
chin ups:
1x 10 body weight
2x 10 supported by a band (dunno what resistance but she werent real thick)
Bent over rows:
20kg 1x12 2x10
chest supported rows:
20kg 1x14
22.5kg 2x10
close grip pull down:
41kg 1x14
55kg 1x14
68kg 1x14
Chest press:
39kg 3x12
dumbell fly:
13kg 3x12
Thanks to the lads one more gain, for keeping the engine running on 8 cylenders
@Raptor Labs @Raptor Rep
Workout peerscribed by freakfittness coaching
Chest/back
chin ups:
1x 10 body weight
2x 10 supported by a band (dunno what resistance but she werent real thick)
Bent over rows:
20kg 1x12 2x10
chest supported rows:
20kg 1x14
22.5kg 2x10
close grip pull down:
41kg 1x14
55kg 1x14
68kg 1x14
Chest press:
39kg 3x12
dumbell fly:
13kg 3x12
Attachments
Great program set up for you by your coach. The Meal prep is epic brother
Thank you brother! Time spent cooking all at once far outweighs doing it dailyGreat program set up for you by your coach. The Meal prep is epic brother
My kinda volume
@RedNeck Solid session right here bro!
beautiful work brother love the mealprep too
@RedNeck Training volume is good....keep going........
Good morning my evo family!
On pannel, workouts are quite rushed compared to days off. Superset as usual.
Time hey? Can't get enough, somehow we can't get more either.
Anyway, gyms closed on weekends so here's one makeshift roster I drew up from my coaches peerscribed workouts...
All at home, minimal gear, lighter weights so lift it more to feel it.
Work with what ya got!
As usual, @Raptor Rep @Raptor Labs
Best gear in Australia!
Chest fly
14x4 18kg
Dumbell flat press
14x4 @18kg
Single arm row
16x3 @20
Bent over rows
16x4 @18kg
Chest supported rows
14x3 @20kg
Chin ups
14x1 BW
14×2 assisted (small band -16kg)
Dip
14x3 BW
On pannel, workouts are quite rushed compared to days off. Superset as usual.
Time hey? Can't get enough, somehow we can't get more either.
Anyway, gyms closed on weekends so here's one makeshift roster I drew up from my coaches peerscribed workouts...
All at home, minimal gear, lighter weights so lift it more to feel it.
Work with what ya got!
As usual, @Raptor Rep @Raptor Labs
Best gear in Australia!
Chest fly
14x4 18kg
Dumbell flat press
14x4 @18kg
Single arm row
16x3 @20
Bent over rows
16x4 @18kg
Chest supported rows
14x3 @20kg
Chin ups
14x1 BW
14×2 assisted (small band -16kg)
Dip
14x3 BW
Great update bro. Gym's are closed on weekend's? Why? Nice work around though. Most people would shrug their shoulders with gyms closed but you didn't and got shit done. That's fucking awesome
. Bravo.
LevButlerov
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chin ups the best update
love it
They're open weekends here bro, but I gotta be at work at 615am, gym opens at 8am..Great update bro. Gym's are closed on weekend's? Why? Nice work around though. Most people would shrug their shoulders with gyms closed but you didn't and got shit done. That's fucking awesome
Sucks but it is what it is brother!
Thanks, now I get it. Yes that is frustrating. Your work around is awesome though
Thanks bro, I apreciate ya!Thanks, now I get it. Yes that is frustrating. Your work around is awesome though
Another great set of updates brother!
Moving along nicely aye!
Meal prep is grouse my dude.
Love the volume, and getting the work in where you can! I know what it's like to not have enough time aye. Love your work.
.
Cheers brother, means a lot!
Ahhhh time. Precious time.
I first found it VERY hard to adapt to making time for what I want to achieve.
Ive got a whole lot of motivating people in my life now, makes it pretty easy to can the excuse and just show up bro
Another day another banger!
Another session fuled by the legends at @Raptor Labs
The gear is next level!
@Raptor Rep
back/bi
single arm row:
20kg 2x12
35kg 1x10
Single arm pull down:
22.5kg 1x12
32kg 2x12
Seated row:
52kg 3x14
Lat pulldown:
45kg 3x12
Preacher curl:
31kg 2x10
34kg 2x8
(Feeling it....)
Rope hammers:
41kg 2x10
36kg 2x12
I feel like my arms are taking some nice shape. Abs really starting to come out to play. Oblique is definitely getting stronger!
Kitchen lighting, you really are my friend
Another session fuled by the legends at @Raptor Labs
The gear is next level!
@Raptor Rep
back/bi
single arm row:
20kg 2x12
35kg 1x10
Single arm pull down:
22.5kg 1x12
32kg 2x12
Seated row:
52kg 3x14
Lat pulldown:
45kg 3x12
Preacher curl:
31kg 2x10
34kg 2x8
(Feeling it....)
Rope hammers:
41kg 2x10
36kg 2x12
I feel like my arms are taking some nice shape. Abs really starting to come out to play. Oblique is definitely getting stronger!
Kitchen lighting, you really are my friend
Attachments
Nice training session bro. Things are coming along nicely. Looking strong brotherAnother day another banger!
Another session fuled by the legends at @Raptor Labs
The gear is next level!
@Raptor Rep
back/bi
single arm row:
20kg 2x12
35kg 1x10
Single arm pull down:
22.5kg 1x12
32kg 2x12
Seated row:
52kg 3x14
Lat pulldown:
45kg 3x12
Preacher curl:
31kg 2x10
34kg 2x8
(Feeling it....)
Rope hammers:
41kg 2x10
36kg 2x12
I feel like my arms are taking some nice shape. Abs really starting to come out to play. Oblique is definitely getting stronger!
Kitchen lighting, you really are my friend
LevButlerov
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Head Moderator
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abs looking goodAnother day another banger!
Another session fuled by the legends at @Raptor Labs
The gear is next level!
@Raptor Rep
back/bi
single arm row:
20kg 2x12
35kg 1x10
Single arm pull down:
22.5kg 1x12
32kg 2x12
Seated row:
52kg 3x14
Lat pulldown:
45kg 3x12
Preacher curl:
31kg 2x10
34kg 2x8
(Feeling it....)
Rope hammers:
41kg 2x10
36kg 2x12
I feel like my arms are taking some nice shape. Abs really starting to come out to play. Oblique is definitely getting stronger!
Kitchen lighting, you really are my friend
pop hardi like your lat pull work too
definitely getting nice shape coming in brotherAnother day another banger!
Another session fuled by the legends at @Raptor Labs
The gear is next level!
@Raptor Rep
back/bi
single arm row:
20kg 2x12
35kg 1x10
Single arm pull down:
22.5kg 1x12
32kg 2x12
Seated row:
52kg 3x14
Lat pulldown:
45kg 3x12
Preacher curl:
31kg 2x10
34kg 2x8
(Feeling it....)
Rope hammers:
41kg 2x10
36kg 2x12
I feel like my arms are taking some nice shape. Abs really starting to come out to play. Oblique is definitely getting stronger!
Kitchen lighting, you really are my friend
First day off work!
Needed a good pump. Thought id started my break on a high with good ol tricep pump.
Workout perscribed by freakfittness coaching
@Raptor Labs @Raptor oiling the engine for another good set.
best gear in Oz, best sponsors on this green earth!
does your gym have cleaner mirrors then this place?
Incline smith:
20kg 1x14
30kg 1x10
40kg 1x10
Chest Press:
45kg 2x12
52kg 1x10
Dumbell flat Press:
20kg 2x12
Cable fly:
21kg 3x12
18kg 1x10
Rope tricep extension:
36kg 2x12
46kg 2x12
Tricep press down:
18kg 3x10
14kg 1x15
Needed a good pump. Thought id started my break on a high with good ol tricep pump.
Workout perscribed by freakfittness coaching
@Raptor Labs @Raptor oiling the engine for another good set.
best gear in Oz, best sponsors on this green earth!
does your gym have cleaner mirrors then this place?
Incline smith:
20kg 1x14
30kg 1x10
40kg 1x10
Chest Press:
45kg 2x12
52kg 1x10
Dumbell flat Press:
20kg 2x12
Cable fly:
21kg 3x12
18kg 1x10
Rope tricep extension:
36kg 2x12
46kg 2x12
Tricep press down:
18kg 3x10
14kg 1x15
Attachments
Nice update bro. Sweet chest and tri's session. Actually yes, but then I'm the one who cleans them
Thank you brother!Nice update bro. Sweet chest and tri's session. Actually yes, but then I'm the one who cleans them
Might have to throw some windex in my gym bag
looks like someone bussssa nut on that mirror either than or they spray when they talk
good sesh brother
I definitely dont spray when I talk.. not that much anyway. And no comment on the nut buss....
Another session powered by the legends at @Raptor Labs
@Raptor Rep
Another session perscribed by freakfittness coaching.
my young fella had his birthday yesterday. Needless to say last night i did break diet.
Not by a heap, but i couldnt let him eat icecream cake alone.
added some treadmill time to counter the cake and pub meal
Back/Bi
Single arm row:
25kg 1x14
30kg 2x10
Single arm pull down:
27kg 1x12
32kg 2x12
Seated row:
45kg 1x14
52kg 2x10
Lat pulldown:
45kg 4x12
Preacher curl:
32kg 1x10
36kg 3x10
Rope hammers:
32kg 1x10
36kg 3x10
@Raptor Rep
Another session perscribed by freakfittness coaching.
my young fella had his birthday yesterday. Needless to say last night i did break diet.
Not by a heap, but i couldnt let him eat icecream cake alone.
added some treadmill time to counter the cake and pub meal
Back/Bi
Single arm row:
25kg 1x14
30kg 2x10
Single arm pull down:
27kg 1x12
32kg 2x12
Seated row:
45kg 1x14
52kg 2x10
Lat pulldown:
45kg 4x12
Preacher curl:
32kg 1x10
36kg 3x10
Rope hammers:
32kg 1x10
36kg 3x10
Attachments
Nice update bro. Solid back and bi's hit thereAnother session powered by the legends at @Raptor Labs
@Raptor Rep
Another session perscribed by freakfittness coaching.
my young fella had his birthday yesterday. Needless to say last night i did break diet.
Not by a heap, but i couldnt let him eat icecream cake alone.
added some treadmill time to counter the cake and pub meal
Back/Bi
Single arm row:
25kg 1x14
30kg 2x10
Single arm pull down:
27kg 1x12
32kg 2x12
Seated row:
45kg 1x14
52kg 2x10
Lat pulldown:
45kg 4x12
Preacher curl:
32kg 1x10
36kg 3x10
Rope hammers:
32kg 1x10
36kg 3x10
Not much felt solid after them curls brother. If it wasn't for bicep pump id of sworn the arms were just jellyNice update bro. Solid back and bi's hit there
extrra gains from the icecream cake brother!Another session powered by the legends at @Raptor Labs
@Raptor Rep
Another session perscribed by freakfittness coaching.
my young fella had his birthday yesterday. Needless to say last night i did break diet.
Not by a heap, but i couldnt let him eat icecream cake alone.
added some treadmill time to counter the cake and pub meal
Back/Bi
Single arm row:
25kg 1x14
30kg 2x10
Single arm pull down:
27kg 1x12
32kg 2x12
Seated row:
45kg 1x14
52kg 2x10
Lat pulldown:
45kg 4x12
Preacher curl:
32kg 1x10
36kg 3x10
Rope hammers:
32kg 1x10
36kg 3x10
LevButlerov
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power back bi workAnother session powered by the legends at @Raptor Labs
@Raptor Rep
Another session perscribed by freakfittness coaching.
my young fella had his birthday yesterday. Needless to say last night i did break diet.
Not by a heap, but i couldnt let him eat icecream cake alone.
added some treadmill time to counter the cake and pub meal
Back/Bi
Single arm row:
25kg 1x14
30kg 2x10
Single arm pull down:
27kg 1x12
32kg 2x12
Seated row:
45kg 1x14
52kg 2x10
Lat pulldown:
45kg 4x12
Preacher curl:
32kg 1x10
36kg 3x10
Rope hammers:
32kg 1x10
36kg 3x10
looking good
@RedNeck good job on the back and biceps. Single-arm rows and single-arm pull-downs are definitely on point and then finishing out with rope hammers.Another session powered by the legends at @Raptor Labs
@Raptor Rep
Another session perscribed by freakfittness coaching.
my young fella had his birthday yesterday. Needless to say last night i did break diet.
Not by a heap, but i couldnt let him eat icecream cake alone.
added some treadmill time to counter the cake and pub meal
Back/Bi
Single arm row:
25kg 1x14
30kg 2x10
Single arm pull down:
27kg 1x12
32kg 2x12
Seated row:
45kg 1x14
52kg 2x10
Lat pulldown:
45kg 4x12
Preacher curl:
32kg 1x10
36kg 3x10
Rope hammers:
32kg 1x10
36kg 3x10
Bros, the back and biceps are on point. Preacher curls and rope hammers are amazing. Keep it up. @RedNeckAnother session powered by the legends at @Raptor Labs
@Raptor Rep
Another session perscribed by freakfittness coaching.
my young fella had his birthday yesterday. Needless to say last night i did break diet.
Not by a heap, but i couldnt let him eat icecream cake alone.
added some treadmill time to counter the cake and pub meal
Back/Bi
Single arm row:
25kg 1x14
30kg 2x10
Single arm pull down:
27kg 1x12
32kg 2x12
Seated row:
45kg 1x14
52kg 2x10
Lat pulldown:
45kg 4x12
Preacher curl:
32kg 1x10
36kg 3x10
Rope hammers:
32kg 1x10
36kg 3x10
Just depends on what kind of ice cream you take. @RedNeck some ice cream is worse than others. It just depends on how they make it.Another session powered by the legends at @Raptor Labs
@Raptor Rep
Another session perscribed by freakfittness coaching.
my young fella had his birthday yesterday. Needless to say last night i did break diet.
Not by a heap, but i couldnt let him eat icecream cake alone.
added some treadmill time to counter the cake and pub meal
Back/Bi
Single arm row:
25kg 1x14
30kg 2x10
Single arm pull down:
27kg 1x12
32kg 2x12
Seated row:
45kg 1x14
52kg 2x10
Lat pulldown:
45kg 4x12
Preacher curl:
32kg 1x10
36kg 3x10
Rope hammers:
32kg 1x10
36kg 3x10
keep it up ! evo family appreciates itThank you brothers
It wasn't the good for ya type brother. Big fredo frog one
@RedNeck amazing job on this workout, six solid exercises hitting your back and biceps. Can't ask for anything more.Another session powered by the legends at @Raptor Labs
@Raptor Rep
Another session perscribed by freakfittness coaching.
my young fella had his birthday yesterday. Needless to say last night i did break diet.
Not by a heap, but i couldnt let him eat icecream cake alone.
added some treadmill time to counter the cake and pub meal
Back/Bi
Single arm row:
25kg 1x14
30kg 2x10
Single arm pull down:
27kg 1x12
32kg 2x12
Seated row:
45kg 1x14
52kg 2x10
Lat pulldown:
45kg 4x12
Preacher curl:
32kg 1x10
36kg 3x10
Rope hammers:
32kg 1x10
36kg 3x10
I give you a lot of credit for keeping things simple. This is a nice job and that's okay that you had some cake on the birthday. No bad, big deal. @RedNeckAnother session powered by the legends at @Raptor Labs
@Raptor Rep
Another session perscribed by freakfittness coaching.
my young fella had his birthday yesterday. Needless to say last night i did break diet.
Not by a heap, but i couldnt let him eat icecream cake alone.
added some treadmill time to counter the cake and pub meal
Back/Bi
Single arm row:
25kg 1x14
30kg 2x10
Single arm pull down:
27kg 1x12
32kg 2x12
Seated row:
45kg 1x14
52kg 2x10
Lat pulldown:
45kg 4x12
Preacher curl:
32kg 1x10
36kg 3x10
Rope hammers:
32kg 1x10
36kg 3x10
In the sprit of valentines day, my Mrs always said she loves my shoulders. Sorry @Raptor Rep this one was for her. @Mrs-RedNeck
but as usual, hit up @Raptor Labs for the best of the best oils ya can snag!
Shoulders
Lateral Raise
13kg 1x10
10kg 2x12
Cable fly
11kg 1x10
14kg 2x10
Shoulders press
45kg 1x14
52kg 3x12
Side lateral cable
14kg 1x10
11kg 2x10
Upright row
(Definatly missed this movement!)
32kg 1x12
46kg 2x12
Cable reverse fly
18kg 1x12
16kg 3x12
but as usual, hit up @Raptor Labs for the best of the best oils ya can snag!
Shoulders
Lateral Raise
13kg 1x10
10kg 2x12
Cable fly
11kg 1x10
14kg 2x10
Shoulders press
45kg 1x14
52kg 3x12
Side lateral cable
14kg 1x10
11kg 2x10
Upright row
(Definatly missed this movement!)
32kg 1x12
46kg 2x12
Cable reverse fly
18kg 1x12
16kg 3x12
Attachments
Wouldn't be able to do this without you babe. I love youCertainly do love those shoulders of yoursLooking amazing my love
Xx
Nice shoulder hit bro
And I wouldn't want to be doing this with anyone else. I love you too bubWouldn't be able to do this without you babe. I love you
Thank you brotherNice shoulder hit bro
Amen my love xxAnd I wouldn't want to be doing this with anyone else. I love you too bub
Thank you brother
definitely has been a roller Coast of a ride, question myself on my choices but at the end of the day I know I'm on the right track. Definitely have the best team behind me!
LevButlerov
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EVO family support your wayThank you brothers
Mate she's all gone. But, if ya gunna make the effort to come to the convict land, i'd grab another couple for us!
Truly do feel the love brother! UndoubtedlyEVO family support your way
I was humbled having the crew in my corner that I have and evo family takes it next level!!
LevButlerov
Veteran Mod
Head Moderator
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next level is waitingTruly do feel the love brother! Undoubtedly
I was humbled having the crew in my corner that I have and evo family takes it next level!!
EVO family respect! push it @RedNeck
Busy busy bever. 4yro birthday party sorted!
Early rise, sorted cakes and fairy bread, then cordial got made.
party over, carnage slowly fading away.
@Raptor Rep Ive got some biscoff cake here somewhere stashed away for ya brother.
Back with a hint of chest
Pull up:
BW 13x1
-20kg band supported 14x2
Dip
3x14
Bent over rows
20kg 3x12
Chest supported rows
20kg 3x14
Db decline press
20kg 4x14
Db incline press
20kg 4x14
I did indulge in 3 of the finest of cupcakes i could find!!
Early rise, sorted cakes and fairy bread, then cordial got made.
party over, carnage slowly fading away.
@Raptor Rep Ive got some biscoff cake here somewhere stashed away for ya brother.
Back with a hint of chest
Pull up:
BW 13x1
-20kg band supported 14x2
Dip
3x14
Bent over rows
20kg 3x12
Chest supported rows
20kg 3x14
Db decline press
20kg 4x14
Db incline press
20kg 4x14
I did indulge in 3 of the finest of cupcakes i could find!!
Attachments
LevButlerov
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Happy birthday to your little one
@RedNeck you have to drink a protein shake with the cupcakes
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz
I bet that was the cardio day chasing around all the 4 yr old man, haha I got my kids party and feel like I'll be running around all day too @RedNeck
Their just carbs for training fuel brother
Nice workout there mate. A good selection of back and chest exercises. Those cupcakes look awesome!
Thank you brotherHappy birthday to your little one
you have to drink a protein shake with the cupcakes
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz
little man is a big 4 yro now. Already giving me a run for me money!! Haha.Thanks brother!! Workouts perscribed by freakfittness coaching, cupcakes perscribed by @Mrs-RedNeck
Definatly used the cupcake cards chasing the mini redneck!!Their just carbs for training fuel brother
@Raptor Rep
the biscoff cake is gone.... I'm not gunna lie about it, but im not gunna tell ya what happened to it.....
Chest/tricep monday!!
Incline smith
40kg 2x10
50kg 1x10
Chest press
52kg 2x10
45kg 1x12
Cable flys
21kg 2x12
18kg 2x14
Tricep press down (ezbar attachment)
46kg 3x12
41kg 1x14
Tricep press down (single arm)
18kg 2x10
16kg 2x12
Overhead tricep extension
23kg 2x14
25kg 2x12
a day of fun is always good. Its not falling off the wagon to enjoy some sweet stuff here and there. But the next day wake up and remember... I've got a goal to smash!
Where i started end of November to today, mid February.
the biscoff cake is gone.... I'm not gunna lie about it, but im not gunna tell ya what happened to it.....
Chest/tricep monday!!
Incline smith
40kg 2x10
50kg 1x10
Chest press
52kg 2x10
45kg 1x12
Cable flys
21kg 2x12
18kg 2x14
Tricep press down (ezbar attachment)
46kg 3x12
41kg 1x14
Tricep press down (single arm)
18kg 2x10
16kg 2x12
Overhead tricep extension
23kg 2x14
25kg 2x12
a day of fun is always good. Its not falling off the wagon to enjoy some sweet stuff here and there. But the next day wake up and remember... I've got a goal to smash!
Where i started end of November to today, mid February.
Attachments
@RedNeck Awesome workout! Great update!Another session powered by the legends at @Raptor Labs
@Raptor Rep
Another session perscribed by freakfittness coaching.
my young fella had his birthday yesterday. Needless to say last night i did break diet.
Not by a heap, but i couldnt let him eat icecream cake alone.
added some treadmill time to counter the cake and pub meal
Back/Bi
Single arm row:
25kg 1x14
30kg 2x10
Single arm pull down:
27kg 1x12
32kg 2x12
Seated row:
45kg 1x14
52kg 2x10
Lat pulldown:
45kg 4x12
Preacher curl:
32kg 1x10
36kg 3x10
Rope hammers:
32kg 1x10
36kg 3x10
LevButlerov
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Head Moderator
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he's getting bigThank you brother
EVO family support his way!
LevButlerov
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Head Moderator
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you're making good progress before and after amazing
leaner and bigger @RedNeck @BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz
Before and after look awesome man @RedNeck
some great progress brother and a meal here and there isnt gonna ruin it all
Amazing before and after photos bro I love to see this! It's great to show these especially for your own self. Great work!
Thabk yiu brother
For me, To see it side by side for me bro, its great. Seeing where I was to where im at is massive motivation to stay on track.
Sometimes as humans we dont see the progress, we question the choices and let that voice in our head say 'its alright, skip the workout one wont hurt'
Photos like this keep that voice quiet!!
Really good looking chest and tri workout mate. Love the selection of exercises.
Awesome progress in a fairly short time too. You've leaned up so much around your waist. The back comparison looks really good!
Thank you so much brother!
Diet and exercises peerscribed by freakfittness, i can't take credit for em!
Looking good brother and solid training!
@RedNeck good work....keep it up.......
Bicep tuesday! (Sprry for the delay.... got crook)
I had a feeling my strength wasn't where it usually is. Although these are exercises I've not done before, I did expect to be moving heavier weight.
Turns out Ive been hit with the gastro. Fml.
@Raptor Rep keeps the engine turning- just not all cylenders today
Bicep
Preacher curls
33kg 2x14
Incline drags
12kg 2x14
12kg 1x8
Cable drags
11kg 2x12
Cable curls
15kg 2x10
Incline cable curls
13kg 2x10
Cabke Rope curls
11kg 2x12
I had a feeling my strength wasn't where it usually is. Although these are exercises I've not done before, I did expect to be moving heavier weight.
Turns out Ive been hit with the gastro. Fml.
@Raptor Rep keeps the engine turning- just not all cylenders today
Bicep
Preacher curls
33kg 2x14
Incline drags
12kg 2x14
12kg 1x8
Cable drags
11kg 2x12
Cable curls
15kg 2x10
Incline cable curls
13kg 2x10
Cabke Rope curls
11kg 2x12
LevButlerov
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bice day was awesomeBicep tuesday! (Sprry for the delay.... got crook)
I had a feeling my strength wasn't where it usually is. Although these are exercises I've not done before, I did expect to be moving heavier weight.
Turns out Ive been hit with the gastro. Fml.
@Raptor Rep keeps the engine turning- just not all cylenders today
Bicep
Preacher curls
33kg 2x14
Incline drags
12kg 2x14
12kg 1x8
Cable drags
11kg 2x12
Cable curls
15kg 2x10
Incline cable curls
13kg 2x10
Cabke Rope curls
11kg 2x12
Tucker update!!
@Raptor Rep
Since last check in, meals stay the same.
Lunch 1, lunch 2 and dinner pre prepped and frozen.
Lunch 1 = 140g chicken brest
160g white rice
Total Kcal = 438
P = 47g
C = 46.8g
F = 5.3g
Lunch 2 = 180g lean mince
250g spud lite
Total Kcal = 409
P= 41.5g
C= 19g
F= 9.3g
Dinner = 200g lean mince (do swap for rump steak on days off- wont freeze it cause reheated steak is mank)
160g pasta
Total Kcal =556-557
P=49.6g
C=42g
F=16g
Haven't eaten 4 of my meals due to gastro. Sucks but that's an easy cut yeah? Always look on the bright side!
Also haven't hit the gym.. sucks but will make up for it asap!
The mighty kings fridge freezer saves the day for storage!
Due to my roster, I keep a 7 day supply of meals frozen. Saves me time and effort After a 12-13 hour shift, plus saves my missus fussing over me!
@Raptor Rep
Since last check in, meals stay the same.
Lunch 1, lunch 2 and dinner pre prepped and frozen.
Lunch 1 = 140g chicken brest
160g white rice
Total Kcal = 438
P = 47g
C = 46.8g
F = 5.3g
Lunch 2 = 180g lean mince
250g spud lite
Total Kcal = 409
P= 41.5g
C= 19g
F= 9.3g
Dinner = 200g lean mince (do swap for rump steak on days off- wont freeze it cause reheated steak is mank)
160g pasta
Total Kcal =556-557
P=49.6g
C=42g
F=16g
Haven't eaten 4 of my meals due to gastro. Sucks but that's an easy cut yeah? Always look on the bright side!
Also haven't hit the gym.. sucks but will make up for it asap!
The mighty kings fridge freezer saves the day for storage!
Due to my roster, I keep a 7 day supply of meals frozen. Saves me time and effort After a 12-13 hour shift, plus saves my missus fussing over me!
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LevButlerov
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Digestive aids... brother at the moment I dont need no aid. What my sphincter looks like would make Elton John be attracted to females.
The destruction of my porcelain throne looks like a damn war zone.
On a serious note, just some electrolyte ice blocks here and there, some water and a sneaky Pepsi Max. 72 hours of the trots is over, thankfully. Im feeling human again.
Was definatly a cheap glp... maybe we sell this brother?
Better now! Back to work tomorrow!!
LevButlerov
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I mean you need probiotics, digestive enzymes and psyllium husk to cleanly fix your digestion
@RedNeck
@Raptor Labs for oils, recovery is coming along nice!
motivation high! Energy on fuggen point!
@Raptor Rep
Workout prescribed by freakfit coaching, poached exercises from 2 separate days due to gym being closed.
Chest/Back
Sunday funday. Workout done in circuit- rest between sets only when setting up next exercise
Pull ups
10x BW
10x assisted band
10x assisted band
Dip
10x3 BW
Db pull overs
12x3 16kg
Single arm row- Single arm
12x3 18kg
Bent over rows
10x3 15kg
Dumbell fly
12x3 20kg
Incline press
14x3 20kg
motivation high! Energy on fuggen point!
@Raptor Rep
Workout prescribed by freakfit coaching, poached exercises from 2 separate days due to gym being closed.
Chest/Back
Sunday funday. Workout done in circuit- rest between sets only when setting up next exercise
Pull ups
10x BW
10x assisted band
10x assisted band
Dip
10x3 BW
Db pull overs
12x3 16kg
Single arm row- Single arm
12x3 18kg
Bent over rows
10x3 15kg
Dumbell fly
12x3 20kg
Incline press
14x3 20kg
LevButlerov
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perfect pull ups
love them
excellent work brother
First day off, had to celebrate with a sleep in and good pump.
Proudly ruled by @Raptor Labs
@Raptor Rep keeps me on me toes!
Back/Bi
Single arm row
20kg 2x14
30kg 1x10
Single arm pull down
32kg 1x12
41kg 2x12
Seated row
45kg 1x14
52kg 2x12
Lat pulldown
45kg 4x12
Preacher curl
33kg 4x12
Rope hammers
32kg 2x14
41kg 2x10
Cable curls
36kg 3x10
Bbq time!
Proudly ruled by @Raptor Labs
@Raptor Rep keeps me on me toes!
Back/Bi
Single arm row
20kg 2x14
30kg 1x10
Single arm pull down
32kg 1x12
41kg 2x12
Seated row
45kg 1x14
52kg 2x12
Lat pulldown
45kg 4x12
Preacher curl
33kg 4x12
Rope hammers
32kg 2x14
41kg 2x10
Cable curls
36kg 3x10
Bbq time!
sleep in, a big pump and a bbq it doesnt get muhch better brother
LevButlerov
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first day off
love it we going to see BBQ pics?
Unfortunately not, had a heap of familys tucker on go- had to keep my eye on the chicken. Apparently people dont like medium rare chicken...first day off
Don't stop the grind!
@Raptor Labs
The legends keep the quality in quantity, big steppers. Very greatful to be apart of this incredible team
@Raptor Rep
Military press (behind head)
30kg 3x10
Dumbell lateral raise
13kg 3x12
Machine shoulder press
45kg 1x14
52kg 2x12
Side lateral cable
11kg 3x12
Single arm cable rear delt fly
14kg 3x10
Upright row
50kg 3x12
@Raptor Labs
The legends keep the quality in quantity, big steppers. Very greatful to be apart of this incredible team
@Raptor Rep
Military press (behind head)
30kg 3x10
Dumbell lateral raise
13kg 3x12
Machine shoulder press
45kg 1x14
52kg 2x12
Side lateral cable
11kg 3x12
Single arm cable rear delt fly
14kg 3x10
Upright row
50kg 3x12
Loving the consistency brother
Owe it all to you brother!
LevButlerov
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medium rare chicken is a no go lol
LevButlerov
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Grinding the training hardDon't stop the grind!
@Raptor Labs
The legends keep the quality in quantity, big steppers. Very greatful to be apart of this incredible team
@Raptor Rep
Military press (behind head)
30kg 3x10
Dumbell lateral raise
13kg 3x12
Machine shoulder press
45kg 1x14
52kg 2x12
Side lateral cable
11kg 3x12
Single arm cable rear delt fly
14kg 3x10
Upright row
50kg 3x12
strong military press @RedNeck
Another banger session fueled by non other then Australia's best @Raptor Labs
@Raptor Rep
Incline smith
40kg 2x10
30kg 3x12
Chest press (machine)
52kg3x12
Dumbell flat press
18kg 2x10
Cable fly
18kg 2x12
21kg 2x10
Tricep Rope extension
46kg 2x10
41kg 2x12
Tricep push down
50kg 3x12
Tricep Single arm press down
16kg 2x12
11kg 2x12
@Raptor Rep
Incline smith
40kg 2x10
30kg 3x12
Chest press (machine)
52kg3x12
Dumbell flat press
18kg 2x10
Cable fly
18kg 2x12
21kg 2x10
Tricep Rope extension
46kg 2x10
41kg 2x12
Tricep push down
50kg 3x12
Tricep Single arm press down
16kg 2x12
11kg 2x12
Over time these can stress the shoulder joint. Best avoidedDon't stop the grind!
@Raptor Labs
The legends keep the quality in quantity, big steppers. Very greatful to be apart of this incredible team
@Raptor Rep
Military press (behind head)
30kg 3x10
Dumbell lateral raise
13kg 3x12
Machine shoulder press
45kg 1x14
52kg 2x12
Side lateral cable
11kg 3x12
Single arm cable rear delt fly
14kg 3x10
Upright row
50kg 3x12
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