Veteran Log Comeback Cycle Log with Gold Standard Labs

[Grumpy]

Nice season brother.

Volume and load on point

Cheers bro

 

[Grumpy]

Bit of a mish mash session today was intending on doing only cardio

40min cardio cross trainer
Level 15 speed above 12

Seated leg extensions
120kg 3 sets 10 reps

Seated wide grip row
78 x 10
86 x 10
94 x 10

V grip tricep pull
75 x 10
80 x 10
85 x 10

Reverse grip tricep pull
45 x 10
50 x 10
55 x 10

Cable bicep curls
60 x 10
65 x 10
65 x 10

Rope Cable bicep curls
50 x 10
55 x 10
55 x 10

Bb squats
140 x 10
3 sets 10reps

Current weight 112kg

 

[rizzlekdizzle]

nice workout hit a few areas there

 

[Grumpy]

nice workout hit a few areas there

Not to bad was one of those days I hit upper body Sunday and Monday so didn't want to hit upper again so did arms legs and cardio

 

[Mobster]

I wonder if injectable is less toxic

Orals as injectables tend to be as toxic either way. There's always some organ interaction

 

[Grumpy]

Orals as injectables tend to be as toxic either way. There's always some organ interaction

Definitely agree more so thinking be a little less toxic as injectable

 

[Mobster]

Definitely agree more so thinking be a little less toxic as injectable

Orals, of course, require digestion and absolution. But it's what's done to the oral (methylation) that causes the liver issues. Almost any oral can used in it's original raw powder form and then put into suspension in an oil etc. The question is - are there any additional benefits. Typically and using your SD or DBOL (also available as an injectable) it's usually quicker uptake and availability and used as a pre workout.

Even injectables, via the blood, travel around the body and hit the liver etc. Just less so cos they haven't had that methylation mentioned above. But, as I've often pointed out, we tend to to take a LOT more injectable mgs vs orals (usually 3-5x or more). That negates the 'safer' aspect. Example: your 25-50mg SD per session vs (from page 1) 750mg Sus per week (as well as others). An order of 7-14x more 'safer' mix of test esters against a (on it's own) harsher oral. If you trained 4x a week that's 100-200mg orals vs 750 so still 3.5-7x more just on the sus. People often ignore it.

 

[LevButlerov]

Bit of a mish mash session today was intending on doing only cardio

40min cardio cross trainer
Level 15 speed above 12

Seated leg extensions
120kg 3 sets 10 reps

Seated wide grip row
78 x 10
86 x 10
94 x 10

V grip tricep pull
75 x 10
80 x 10
85 x 10

Reverse grip tricep pull
45 x 10
50 x 10
55 x 10

Cable bicep curls
60 x 10
65 x 10
65 x 10

Rope Cable bicep curls
50 x 10
55 x 10
55 x 10

Bb squats
140 x 10
3 sets 10reps

Current weight 112kg

i like the closing squat 140 any cardio to close? @Grumpy

 

[Grumpy]

i like the closing squat 140 any cardio to close? @Grumpy

40 minutes today good cardio session

 

[Grumpy]

Orals, of course, require digestion and absolution. But it's what's done to the oral (methylation) that causes the liver issues. Almost any oral can used in it's original raw powder form and then put into suspension in an oil etc. The question is - are there any additional benefits. Typically and using your SD or DBOL (also available as an injectable) it's usually quicker uptake and availability and used as a pre workout.

Even injectables, via the blood, travel around the body and hit the liver etc. Just less so cos they haven't had that methylation mentioned above. But, as I've often pointed out, we tend to to take a LOT more injectable mgs vs orals (usually 3-5x or more). That negates the 'safer' aspect. Example: your 25-50mg SD per session vs (from page 1) 750mg Sus per week (as well as others). An order of 7-14x more 'safer' mix of test esters against a (on it's own) harsher oral. If you trained 4x a week that's 100-200mg orals vs 750 so still 3.5-7x more just on the sus. People often ignore it.

Great explanation makes sense when reading it that way

 

[LevButlerov]

40 minutes today good cardio session

nice love cardio

 

[Grumpy]

nice love cardio

I have a love hate relationship with it but once I get started i love it

 

[LevButlerov]

I have a love hate relationship with it but once I get started i love it

everyone hates cardio but a bit always has that extra blood volume for long term heart health and gains

 

[Grumpy]

everyone hates cardio but a bit always has that extra blood volume for long term heart health and gains

100% always tell myself have to do cardio keep the heart healthy

 

[LevButlerov]

100% always tell myself have to do cardio keep the heart healthy

thats the way

 

[Grumpy]

Deconstructed beef burger today the healthy version of a burger

 

[LevButlerov]

Deconstructed beef burger today the healthy version of a burger View attachment 203848

very tasty @Grumpy

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Shakey @Eveflorence @LH5515

 

[Grumpy]

very tasty @Grumpy

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Shakey @Eveflorence @LH5515

Was a very tasty lunch

 

[MarkNV]

Deconstructed beef burger today the healthy version of a burger View attachment 203848

Food porn at its best!!!
@HarleyGuy

 

[waggat]

Deconstructed beef burger today the healthy version of a burger View attachment 203848

Those patties look awesome with the onion and melted cheese!

 

[Grumpy]

Food porn at its best!!!
@HarleyGuy

Thanks mate

 

[rizzlekdizzle]

I made some burgers on the weekend on the charcoal grill - so good

 

[Grumpy]

Those patties look awesome with the onion and melted cheese!

They were really good

 

[Grumpy]

I made some burgers on the weekend on the charcoal grill - so good

Love the charcoal grill adds so much flavour

 

[Eveflorence]

Deconstructed beef burger today the healthy version of a burger View attachment 203848

Delicious

 

[HarleyGuy]

Bit of a mish mash session today was intending on doing only cardio

40min cardio cross trainer
Level 15 speed above 12

Seated leg extensions
120kg 3 sets 10 reps

Seated wide grip row
78 x 10
86 x 10
94 x 10

V grip tricep pull
75 x 10
80 x 10
85 x 10

Reverse grip tricep pull
45 x 10
50 x 10
55 x 10

Cable bicep curls
60 x 10
65 x 10
65 x 10

Rope Cable bicep curls
50 x 10
55 x 10
55 x 10

Bb squats
140 x 10
3 sets 10reps

Current weight 112kg

Bi's and Tri's for the eyes! I like it bro!!

 

[HarleyGuy]

Deconstructed beef burger today the healthy version of a burger View attachment 203848

Ok now you're just showing off . This looks insanely good bro!

Food porn at its best!!!
@HarleyGuy

This is food porn at it's best, agreed!

 

[Grumpy]

Spicy grilled chicken and salad today

 

[Trenhead3cc]

Spicy grilled chicken and salad today View attachment 204408

Food porn

 

[LevButlerov]

Spicy grilled chicken and salad today View attachment 204408

super spicy I bet

 

[Grumpy]

super spicy I bet

I like my spice

 

[Grumpy]

Thursday session
Legs and shoulders

Hammer press
27.5 x 10
30 x 10
32.5 x 10

Sled push
3 sets 145kg

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

Exercise ball Hamstring roll out
3 sets 2 with 25kg db

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

Leg extensions
100 x 10
120 x 10
130 x 10

Woodchopers low to high
3 sets 65kg

30min cardio cross trainer

New program next week

 

[LevButlerov]

I like my spice

spicy is tasty

 

[LevButlerov]

Thursday session
Legs and shoulders

Hammer press
27.5 x 10
30 x 10
32.5 x 10

Sled push
3 sets 145kg

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

Exercise ball Hamstring roll out
3 sets 2 with 25kg db

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

Leg extensions
100 x 10
120 x 10
130 x 10

Woodchopers low to high
3 sets 65kg

30min cardio cross trainer

New program next week

big sled push 145 wow ! @Grumpy and strong hammers too

@Allupfromhere @Pigsy @Dreamer
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Shakey @Eveflorence @LH5515

 

[Grumpy]

big sled push 145 wow ! @Grumpy and strong hammers too

@Allupfromhere @Pigsy @Dreamer
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Shakey @Eveflorence @LH5515

Killed me

 

[LevButlerov]

Killed me

killed the pump too

 

[LH5515]

Thursday session
Legs and shoulders

Hammer press
27.5 x 10
30 x 10
32.5 x 10

Sled push
3 sets 145kg

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

Exercise ball Hamstring roll out
3 sets 2 with 25kg db

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

Leg extensions
100 x 10
120 x 10
130 x 10

Woodchopers low to high
3 sets 65kg

30min cardio cross trainer

New program next week

Brother. Session is

Love the functional exercises in between core lifts.. fukn solid

Team are just built differently

 

[Grumpy]

Brother. Session is

Love the functional exercises in between core lifts.. fukn solid

Team are just built differently

Cheers man trying my best

 

[LH5515]

Cheers man trying my best

Oh brother killing it. As long as we show up each day, that’s all we can do

 

[Grumpy]

Oh brother killing it. As long as we show up each day, that’s all we can do

True i have to catch to you boys

 

[LH5515]

True i have to catch to you boys

It’s a you vs you game brother! Team are all the lucky ones to have front row seats to grumpy show

Go light it up

 

[waggat]

Spicy grilled chicken and salad today View attachment 204408

Geez that chicken looks good mate! What is it on the left there?

 

[Grumpy]

Geez that chicken looks good mate! What is it on the left there?

Some mixed veggies mushrooms onion capsicum sprinkle of nuts on top

 

[BeMe]

Some mixed veggies mushrooms onion capsicum sprinkle of nuts on top

We gotta have an EVO iron chef cook off between you @waggat and @Freki

Winner gets to invite me for dinner lol

 

[Grumpy]

We gotta have an EVO iron chef cook off between you @waggat and @Freki

Winner gets to invite me for dinner lol

Haha let's do it

 

[waggat]

We gotta have an EVO iron chef cook off between you @waggat and @Freki

Winner gets to invite me for dinner lol

Nah he's legit. I just follow recipes.... and gasp! even just use jar garlic @Grumpy didn't you used to be a chef?

 

[Grumpy]

Nah he's legit. I just follow recipes.... and gasp! even just use jar garlic @Grumpy didn't you used to be a chef?

Yer i was a long time ago now still work in the industry

 

[BeMe]

Nah he's legit. I just follow recipes.... and gasp! even just use jar garlic @Grumpy didn't you used to be a chef?

Don't sell yourself short bro. You three are all top notch. Your pics always make me hungry and they all look so healthy at the same time

 

[roguepineapple]

Spicy grilled chicken and salad today View attachment 204408

Nice one mate! Delish looking meal right here! Move over Gordon Ramsay hahaha

Thursday session
Legs and shoulders

Hammer press
27.5 x 10
30 x 10
32.5 x 10

Sled push
3 sets 145kg

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

Exercise ball Hamstring roll out
3 sets 2 with 25kg db

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

Leg extensions
100 x 10
120 x 10
130 x 10

Woodchopers low to high
3 sets 65kg

30min cardio cross trainer

New program next week

Solid routine and those sled pushes are impressive. I don’t get a lot of practice time with the sled, so I cook myself every time I do them hahaha

 

[Grumpy]

Nice one mate! Delish looking meal right here! Move over Gordon Ramsay hahaha

Solid routine and those sled pushes are impressive. I don’t get a lot of practice time with the sled, so I cook myself every time I do them hahaha

Sled definitely takes it out of me as well but I get a good leg pump from it

 

[Grumpy]

Friday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep pull
50 x 10
55 x 10
60 x 10

Eze bar reverse curls
50 x 10
50 x 10
55 x 10

Cable bicep curls
55 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Bucep curls
25 x 10 x3

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

Hanging leg lifts

30min cardio cross trainer

 

[LevButlerov]

Friday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep pull
50 x 10
55 x 10
60 x 10

Eze bar reverse curls
50 x 10
50 x 10
55 x 10

Cable bicep curls
55 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Bucep curls
25 x 10 x3

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

Hanging leg lifts

30min cardio cross trainer

The real deal on arms super pumped I bet after all the hammers @Grumpy

 

[Grumpy]

The real deal on arms super pumped I bet after all the hammers @Grumpy

100% pumped

 

[LevButlerov]

100% pumped

to the top

 

[stevesmi]

Friday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep pull
50 x 10
55 x 10
60 x 10

Eze bar reverse curls
50 x 10
50 x 10
55 x 10

Cable bicep curls
55 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Bucep curls
25 x 10 x3

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

Hanging leg lifts

30min cardio cross trainer

@Grumpy looking really nice on this training. I like the hammer curls and cable bicep curls. These are good back to back.

 

[Grumpy]

@Grumpy looking really nice on this training. I like the hammer curls and cable bicep curls. These are good back to back.

Cheers mate

 

[ceo]

Friday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep pull
50 x 10
55 x 10
60 x 10

Eze bar reverse curls
50 x 10
50 x 10
55 x 10

Cable bicep curls
55 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Bucep curls
25 x 10 x3

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

Hanging leg lifts

30min cardio cross trainer

Bros, I like the cable bicep curls not bad at all and the hammer curls as well. Very fun to do, probably had a good pump. @Grumpy

 

[Ulter]

Friday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep pull
50 x 10
55 x 10
60 x 10

Eze bar reverse curls
50 x 10
50 x 10
55 x 10

Cable bicep curls
55 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Bucep curls
25 x 10 x3

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

Hanging leg lifts

30min cardio cross trainer

Not only do you push a strong workout but you finish it strong as well. @Grumpy not gonna go wrong with some amazing cardio.

 

[Grumpy]

Not only do you push a strong workout but you finish it strong as well. @Grumpy not gonna go wrong with some amazing cardio.

Have to keep the heart healthy with cardio

 

[Mobster]

He's prepping for the podcasts grilling

 

[ROIDDERS]

Friday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep pull
50 x 10
55 x 10
60 x 10

Eze bar reverse curls
50 x 10
50 x 10
55 x 10

Cable bicep curls
55 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Bucep curls
25 x 10 x3

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

Hanging leg lifts

30min cardio cross trainer

The EZ Bar Reverse Curls and the Cable Bicep Curls are terrific. The Hammer Curls are also outstanding. @Grumpy

 

[Grumpy]

The EZ Bar Reverse Curls and the Cable Bicep Curls are terrific. The Hammer Curls are also outstanding. @Grumpy

Thanks mate

 

[2Thick]

Friday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep pull
50 x 10
55 x 10
60 x 10

Eze bar reverse curls
50 x 10
50 x 10
55 x 10

Cable bicep curls
55 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Bucep curls
25 x 10 x3

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

Hanging leg lifts

30min cardio cross trainer

@Grumpy cable chest press and bicep curls are a good way to finish but I love the hanging leg raises. Those are definitely challenging.

 

[Grumpy]

@Grumpy cable chest press and bicep curls are a good way to finish but I love the hanging leg raises. Those are definitely challenging.

Thanks man hanging leg lifts are a favourite of mine gets you ready for pull ups

 

[2Thick]

Thanks man hanging leg lifts are a favourite of mine gets you ready for pull ups

yeah those really work your core and a lot of people can't even do them.

 

[Grumpy]

yeah those really work your core and a lot of people can't even do them.

Practice makes perfect
When I first started could only get 5 or 6 but now can smash through

 

[2Thick]

Practice makes perfect
When I first started could only get 5 or 6 but now can smash through

it shows how weak people's cores are. When I was in my late teens I remember I couldn't even do one but I had a six pack.

 

[RoySimpson]

Friday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep pull
50 x 10
55 x 10
60 x 10

Eze bar reverse curls
50 x 10
50 x 10
55 x 10

Cable bicep curls
55 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Bucep curls
25 x 10 x3

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

Hanging leg lifts

30min cardio cross trainer

@Grumpy Smashed this workout bro! Awesome work!

 

[ROIDDERS]

Thanks mate

EVO Family Love

 

[Ulter]

Have to keep the heart healthy with cardio

love to see that man.

 

[ballin2504]

Friday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep pull
50 x 10
55 x 10
60 x 10

Eze bar reverse curls
50 x 10
50 x 10
55 x 10

Cable bicep curls
55 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Bucep curls
25 x 10 x3

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

Hanging leg lifts

30min cardio cross trainer

@Grumpy nice training big fella you’re doing great

 

[Tiger Salman Khan]

Friday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep pull
50 x 10
55 x 10
60 x 10

Eze bar reverse curls
50 x 10
50 x 10
55 x 10

Cable bicep curls
55 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Bucep curls
25 x 10 x3

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

Hanging leg lifts

30min cardio cross trainer

@Grumpy Volume is legit....good progress.........

 

[Grumpy]

@Grumpy Volume is legit....good progress.........

Thanks mate pushing through

 

[Grumpy]

Monday session
Chest and back

Incline bench
105 x 10
110 x 10
120 x 10

Stand cable row wide grip
60 x 10
65 x 10
70 x 10

Db Skull crushers
25 x 10
27.5 x 10
30 x 10

Neutral grip Seated row
78 x 10
86 x 10
92 x 10

Cable flys
45 x 10
50 x 10
50 x 10

Bd row single arm
40 x 10 x 3 sets

Leg lowers holding 25kg db
3 sets 12reps

25min cardio cross trainer

 

[Kopite67]

Monday session
Chest and back

Incline bench
105 x 10
110 x 10
120 x 10

Stand cable row wide grip
60 x 10
65 x 10
70 x 10

Db Skull crushers
25 x 10
27.5 x 10
30 x 10

Neutral grip Seated row
78 x 10
86 x 10
92 x 10

Cable flys
45 x 10
50 x 10
50 x 10

Bd row single arm
40 x 10 x 3 sets

Leg lowers holding 25kg db
3 sets 12reps

25min cardio cross trainer

Great session brother. Strong inclines at 120. Shifting some serious weight at volume

 

[LevButlerov]

Monday session
Chest and back

Incline bench
105 x 10
110 x 10
120 x 10

Stand cable row wide grip
60 x 10
65 x 10
70 x 10

Db Skull crushers
25 x 10
27.5 x 10
30 x 10

Neutral grip Seated row
78 x 10
86 x 10
92 x 10

Cable flys
45 x 10
50 x 10
50 x 10

Bd row single arm
40 x 10 x 3 sets

Leg lowers holding 25kg db
3 sets 12reps

25min cardio cross trainer

nice 120 on the bench

 

[LH5515]

Monday session
Chest and back

Incline bench
105 x 10
110 x 10
120 x 10

Stand cable row wide grip
60 x 10
65 x 10
70 x 10

Db Skull crushers
25 x 10
27.5 x 10
30 x 10

Neutral grip Seated row
78 x 10
86 x 10
92 x 10

Cable flys
45 x 10
50 x 10
50 x 10

Bd row single arm
40 x 10 x 3 sets

Leg lowers holding 25kg db
3 sets 12reps

25min cardio cross trainer

Absolute weapon brother

120kg x 10 on the incline is massive

Must be the GSL grub

 

[Grumpy]

Tuesday session
Full body

Db bench
40 x 10 x 3 2 sec hold

Db shoulder press
25 x 10
27.5 x 10
30 x 10

Standing cable Bent over row
100kg x 10 x 3 sets full stack

Seated Hammer curls
25 x 10 3 sets

Srugs db
40kg x 10 x 3 sets

V bar tricep pull
75kg x 10
80 x 10
80 x 10

Hamstring curls
80 x 10
90 x 10
100 x 10

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

 

[Kopite67]

Tuesday session
Full body

Db bench
40 x 10 x 3 2 sec hold

Db shoulder press
25 x 10
27.5 x 10
30 x 10

Standing cable Bent over row
100kg x 10 x 3 sets full stack

Seated Hammer curls
25 x 10 3 sets

Srugs db
40kg x 10 x 3 sets

V bar tricep pull
75kg x 10
80 x 10
80 x 10

Hamstring curls
80 x 10
90 x 10
100 x 10

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

Great session there brother. Standing cable bent over row is huge

 

[LH5515]

Tuesday session
Full body

Db bench
40 x 10 x 3 2 sec hold

Db shoulder press
25 x 10
27.5 x 10
30 x 10

Standing cable Bent over row
100kg x 10 x 3 sets full stack

Seated Hammer curls
25 x 10 3 sets

Srugs db
40kg x 10 x 3 sets

V bar tricep pull
75kg x 10
80 x 10
80 x 10

Hamstring curls
80 x 10
90 x 10
100 x 10

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

Nice brother. Not may do the old school bent over rows anymore

Build that thickness

 

[Pigsy]

Tuesday session
Full body

Db bench
40 x 10 x 3 2 sec hold

Db shoulder press
25 x 10
27.5 x 10
30 x 10

Standing cable Bent over row
100kg x 10 x 3 sets full stack

Seated Hammer curls
25 x 10 3 sets

Srugs db
40kg x 10 x 3 sets

V bar tricep pull
75kg x 10
80 x 10
80 x 10

Hamstring curls
80 x 10
90 x 10
100 x 10

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

Nice little session there

 

[Grumpy]

C

Nice little session there

Cheers pigsy thanks for the support

 

[LevButlerov]

Tuesday session
Full body

Db bench
40 x 10 x 3 2 sec hold

Db shoulder press
25 x 10
27.5 x 10
30 x 10

Standing cable Bent over row
100kg x 10 x 3 sets full stack

Seated Hammer curls
25 x 10 3 sets

Srugs db
40kg x 10 x 3 sets

V bar tricep pull
75kg x 10
80 x 10
80 x 10

Hamstring curls
80 x 10
90 x 10
100 x 10

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

bench i like how you hold it 2 sec perfect and sit ups win for core

 

[bss]

Tuesday session
Full body

Db bench
40 x 10 x 3 2 sec hold

Db shoulder press
25 x 10
27.5 x 10
30 x 10

Standing cable Bent over row
100kg x 10 x 3 sets full stack

Seated Hammer curls
25 x 10 3 sets

Srugs db
40kg x 10 x 3 sets

V bar tricep pull
75kg x 10
80 x 10
80 x 10

Hamstring curls
80 x 10
90 x 10
100 x 10

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

30kg db on shoulder press! lol many cant do that for bench, huge!

 

[Grumpy]

30kg db on shoulder press! lol many cant do that for bench, huge!

Cheers man getting up there

 

[bss]

Keep pushing mate, the strength is clearly coming back! How's the overall recovery feeling on this cycle?

 

[Grumpy]

Keep pushing mate, the strength is clearly coming back! How's the overall recovery feeling on this cycle?

Thanks mate yes strength definitely returning and recovery coming along nicely

 

[bss]

Thanks mate yes strength definitely returning and recovery coming along nicely

That's what we like to hear! Can't wait to see the numbers keep climbing

 

[Grumpy]

Thursday session
Legs and shoulders

Smith shoulder press
50 x 10
55 x 10
60 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Seater rear delt db
12.5 x 10
12.5 x 10
15 x 9

Step ups Weighted
3 sets 10 reps 25kg dB's

Leg extensions
110 x 10
120 x 10
130 x 10

Db Skull crushers
3 sets 10reps 25kg

Hanging leg lifts
3 sets 12reps

25min cardio cross traine

 

[Grumpy]

Lunch beef and veg curry

 

[Kopite67]

Thursday session
Legs and shoulders

Smith shoulder press
50 x 10
55 x 10
60 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Seater rear delt db
12.5 x 10
12.5 x 10
15 x 9

Step ups Weighted
3 sets 10 reps 25kg dB's

Leg extensions
110 x 10
120 x 10
130 x 10

Db Skull crushers
3 sets 10reps 25kg

Hanging leg lifts
3 sets 12reps

25min cardio cross traine

Great update brother. Leg and shoulders together is a different combination. What got these together?

 

[Kopite67]

Lunch beef and veg curry View attachment 207850

Now that is delightful

 

[Grumpy]

Great update brother. Leg and shoulders together is a different combination. What got these together?

That's my split chest and back / legs shoulders

 

[Kopite67]

That's my split chest and back / legs shoulders

Cool, thanks

 

[Ohdamn]

Lunch beef and veg curry View attachment 207850

That looks unreal solid feed, got everything in there. perfect fuel

 

[Grumpy]

Definitely good few hours pre training heap of veggies and protein and decent amount of carbs

 

[waggat]

Thursday session
Legs and shoulders

Smith shoulder press
50 x 10
55 x 10
60 x 10

Bb squats
120 x 10
130 x 10
140 x 10

Seater rear delt db
12.5 x 10
12.5 x 10
15 x 9

Step ups Weighted
3 sets 10 reps 25kg dB's

Leg extensions
110 x 10
120 x 10
130 x 10

Db Skull crushers
3 sets 10reps 25kg

Hanging leg lifts
3 sets 12reps

25min cardio cross traine

Nice workout mate. 140kg squats is impressive!

Lunch beef and veg curry View attachment 207850

Awesome looking meal! Good to see someone loading up on veggies in their meal!

 

[Grumpy]

Nice workout mate. 140kg squats is impressive!

Awesome looking meal! Good to see someone loading up on veggies in their meal!

Cheers man love my veggies and fruit

 

[rustle]

Following along now. Get it brother!

 

[Grumpy]

Following along now. Get it brother!

Cheers man thanks for following