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LevButlerov
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Pull day
Bit tight on time this morning
Lat pull downs
Lvl 36/57/77 (PB) reps 10/10/9
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/90kg 3x10
Rear fly cable single arm
Lvl 10/15/15 reps 3x10
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Post workout protein 50g didn’t have time to eat!
Bit tight on time this morning
Lat pull downs
Lvl 36/57/77 (PB) reps 10/10/9
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/90kg 3x10
Rear fly cable single arm
Lvl 10/15/15 reps 3x10
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Post workout protein 50g didn’t have time to eat!
LevButlerov
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Strong training
lat pulls strong 77 and i see big shrugs @rizzlekdizzle @BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @Grumpy @Shakey @Eveflorence @LH5515
I'm enjoying the heavy shrugs with slow up and slow down - really feel it in the traps and get a great burn.
Plus it makes you look huge in the mirrors!
Plus it makes you look huge in the mirrors!
Perfect workout for me mate! 90kg for shrugs with that level of control is awesome!
Leg day
Leg press machine
75/97/140 reps 3x10
Lying Hamstring curl
Lvl 36/45/55 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Calf raises
40/50/50kg reps 15/12/12
Bicep curls (the best exercise on leg day)
DB curl dropsets
20-17.5-15kg 18reps
17.5-15-12.5kg 24 reps
Legs lifts 3x amrap
Protein after 50gm with banana
Leg press machine
75/97/140 reps 3x10
Lying Hamstring curl
Lvl 36/45/55 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Calf raises
40/50/50kg reps 15/12/12
Bicep curls (the best exercise on leg day)
DB curl dropsets
20-17.5-15kg 18reps
17.5-15-12.5kg 24 reps
Legs lifts 3x amrap
Protein after 50gm with banana
LevButlerov
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I do my morning workouts fasted - just some water
What do you take pre workout?
Started my day by taking a page out of @Sheshredz or @Alice_In_Ironland log by having some protein oats with berries and PB- but forgot to take a photo! I usually do my morning workouts fasted but though I would try some thing different - energy was good throughout
Push day
Incline bench
Warm up then
60/80/90/95 reps 10/10/10/8
The weakness I was experiencing in my left tricep has subsided as the weights are going up - I put that down to the KLOW from @RegenexPharma
Fly machine
Lvl 66/79/86 reps 3x12
Shoulder press machine
Lvl 23/36/50 (heavier next)reps 12/10/10
Lat raises DB
12.5/12.5/15kg reps 3x10
Tricep pushdown machine
Lvl 43/63/77 Reps 12/12/12
Ohead v bar Tricep ext
Lvl 40/50/60 reps 12/12/12
Hanging single arm Bicep curls for fun
12.5/15/15kg 3x10 just for pump
These hanging curls where you fix your elbow in free space give a good burn with a relatively light weight
Coffee and 50g protein shake after
Push day
Incline bench
Warm up then
60/80/90/95 reps 10/10/10/8
The weakness I was experiencing in my left tricep has subsided as the weights are going up - I put that down to the KLOW from @RegenexPharma
Fly machine
Lvl 66/79/86 reps 3x12
Shoulder press machine
Lvl 23/36/50 (heavier next)reps 12/10/10
Lat raises DB
12.5/12.5/15kg reps 3x10
Tricep pushdown machine
Lvl 43/63/77 Reps 12/12/12
Ohead v bar Tricep ext
Lvl 40/50/60 reps 12/12/12
Hanging single arm Bicep curls for fun
12.5/15/15kg 3x10 just for pump
These hanging curls where you fix your elbow in free space give a good burn with a relatively light weight
Coffee and 50g protein shake after
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What time do you workout mate? I think if you've got time, eating beforehand makes a big difference to energy levels hey.
I workout early so used to just have liquid carbs in my workout drink (with amino acids). Changed to eating some rice thins with honey beforehand and can definitely notice an improvement in energy.
Nice workout as well. 95 on incline bench is crazy!
Trying to picture the hanging curl. Is it different to a (non-supported) concentration curl?
Morning workout for me is out the door 5-515am so usually just water before I leave. Hang Curl is Pretty similar I guess - I’m standing and o lean on the back of a bench that I’ve put upright then let one arm hang loose
Ah yeah so like a spider curl but fully unsupported.
LevButlerov
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You look good lean and hard on the chest shoulders
and I love oats protein and berries AM perfect @rizzlekdizzle pumping hard love the lat raises and good vbar work@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Trenhead3cc @Kopite67 @codezz
@MarkNV @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
carbs doing their thing!
Pull day
Went mid morning today post Brekky which is later than I normally go but it was a great session
Lat pull downs
Lvl 36/50/84 (PB)/ pull up bw reps 10/10/10/10
Yates row
40/70/100(PB) reps 12/10/7
Shrugs - slow and controlled 3s up 3s down
40/70/90 reps 10/10/8
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear fly machine
Lvl 45/59/73 reps 15/12/10
Baleysian curls
20/30/40 reps 10/10/10
DB standing curls
15/17.5/17.5kg was pretty fatigued at this point reps 10/10/10
Post workout protein 50g
Went mid morning today post Brekky which is later than I normally go but it was a great session
Lat pull downs
Lvl 36/50/84 (PB)/ pull up bw reps 10/10/10/10
Yates row
40/70/100(PB) reps 12/10/7
Shrugs - slow and controlled 3s up 3s down
40/70/90 reps 10/10/8
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear fly machine
Lvl 45/59/73 reps 15/12/10
Baleysian curls
20/30/40 reps 10/10/10
DB standing curls
15/17.5/17.5kg was pretty fatigued at this point reps 10/10/10
Post workout protein 50g
Nice workokut bro and you definitely went up in the lat pull downs nice progress! Loved the chicken breast recipe too I'm gonna try it they didn't look overcooked at all!
Great workout! Protein overnight oats are my go to breakfast every day - gives great energy for my morning workouts!
LevButlerov
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Leg day
Did BB squats today after a while - I have a dodgy knee and a reconstructed ankle that limits things a bit so not too heavy but went as Deep as I could
40/60/80kg 3x10
Lying Hamstring curl
Lvl 36/45/55 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Calf raises
40/50/50kg reps 15/12/12
Bicep curls (the best part of leg day)
DB hanging curls
12.5/15/15kg 3x10
Abs - Legs lifts 3x amrap
Protein after 50gm with banana
Nice empty gym this arvo
Did BB squats today after a while - I have a dodgy knee and a reconstructed ankle that limits things a bit so not too heavy but went as Deep as I could
40/60/80kg 3x10
Lying Hamstring curl
Lvl 36/45/55 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Calf raises
40/50/50kg reps 15/12/12
Bicep curls (the best part of leg day)
DB hanging curls
12.5/15/15kg 3x10
Abs - Legs lifts 3x amrap
Protein after 50gm with banana
Nice empty gym this arvo
LevButlerov
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good leg day
careful with the knee please!@HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay
Gotta love a nice empty gym!
80kg still not bad on squats for a set of 10, particularly for a taller person. Do the knee / ankle effect any other leg exercises?
Anything that requires a fair bit of ankle movement - so even calf raises are a bit restricted.
Push day
Incline bench
Warm up then
60/80/90/95kg reps 10/10/10/8
Fly machine
Lvl 66/79/86/44 reps 3x12, 1x20
Shoulder press machine
Lvl 23/36/57(PB) reps 12/10/8
Lat raises DB
12.5/12.5/15kg reps 3x10
Tricep pushdown machine
Lvl 43/63/85 Reps 12/12/12
Ohead v single arm cable ext
Lvl 10/15/20 reps 15/12/10
Hanging single arm Bicep curls for fun
12.5/15/15kg 3x10 for pump
Coffee and 50g protein shake after
Hit a PB on shoulder press and slowly working my way back to the 100kg incline press
Incline bench
Warm up then
60/80/90/95kg reps 10/10/10/8
Fly machine
Lvl 66/79/86/44 reps 3x12, 1x20
Shoulder press machine
Lvl 23/36/57(PB) reps 12/10/8
Lat raises DB
12.5/12.5/15kg reps 3x10
Tricep pushdown machine
Lvl 43/63/85 Reps 12/12/12
Ohead v single arm cable ext
Lvl 10/15/20 reps 15/12/10
Hanging single arm Bicep curls for fun
12.5/15/15kg 3x10 for pump
Coffee and 50g protein shake after
Hit a PB on shoulder press and slowly working my way back to the 100kg incline press
LevButlerov
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pushing hard the incline bench is hot again
BP on shoulder press careful there is always overhead injury risk
Pull day
Lat pull downs
Lvl 36/50/84 (PB)/ pull up bw reps 10/10/10/12
Yates row
40/70/100kg reps 12/10/7
Shrugs - slow and controlled 3s up 3s down
40/70/90 reps 10/10/10(PB)
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 10/15/20 (start at 15 next) reps 10/10
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 29/43/57 Reps 12/11/10
Post workout protein 50g
Lat pull downs
Lvl 36/50/84 (PB)/ pull up bw reps 10/10/10/12
Yates row
40/70/100kg reps 12/10/7
Shrugs - slow and controlled 3s up 3s down
40/70/90 reps 10/10/10(PB)
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 10/15/20 (start at 15 next) reps 10/10
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 29/43/57 Reps 12/11/10
Post workout protein 50g
LevButlerov
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True datArms are looking thick and big real Bi volume I see the mass coming back
@rizzlekdizzle looking thick man. those biceps are showing nicely. good vacsularity too!
I like the muscles that you're showing on this. Can definitely tell you're developing cuts below your biceps. @rizzlekdizzle
Good to see you posting up a new picture. @rizzlekdizzle to be honest with you man, you look fantastic. That vascularity is showing and it shows that you're trimming up and you're getting more cut. Keep it up.
@rizzlekdizzle Bros, you are a champion in my eyes, always pushing yourself and always trying to improve. I can tell that you love doing this and the results are coming fast and furious.
Pull day training is amazing. Your back and your arms get a really good workout. Nice job on that. @rizzlekdizzle
@rizzlekdizzle Smashed that pull session bro!
@rizzlekdizzle great work on the back and bis. Arms are looking big.
Was going to have a rest day today - but great weather so I dusted off the road bike and went for a 20km ride. It’s been a while so the legs were feeling it
LevButlerov
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Just saw this one mate. Arms looking massive!
@rizzlekdizzle good cycling session....good for health and mind as well.......
Yep feels like meditation when you are in the middle of it fighting lactic acid build up!
Started with a surf at the beach the in the arvo headed to the gym
Push day
Incline bench
Warm up then
60/80/100/40 reps 10/10/8/30
Fly machine
Lvl 66/79/86/44 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/8
Lat raises DB
12.5/15/15kg reps 3x10
Tricep pushdown machine
Lvl 43/63/85 Reps 12/12/12
Ohead v single arm cable ext
Lvl 10/15/20 reps 15/12/10
DB Bicep curls
15/17.5/20kg reps 10/10/10
50g protein shake after
Push day
Incline bench
Warm up then
60/80/100/40 reps 10/10/8/30
Fly machine
Lvl 66/79/86/44 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/8
Lat raises DB
12.5/15/15kg reps 3x10
Tricep pushdown machine
Lvl 43/63/85 Reps 12/12/12
Ohead v single arm cable ext
Lvl 10/15/20 reps 15/12/10
DB Bicep curls
15/17.5/20kg reps 10/10/10
50g protein shake after
Nice session brother and how could you ask for a better start then that! Beautiful day mate, still warm over your way?
LevButlerov
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Yeah mate mid 20’s here and sunny
Started the day with the beach again with my girls and a friend of theirs - bit sharky this morning but nice swell and no wind
Hit the gym in the mid afternoon
Pull day
Lat pull downs
Lvl 36/57/84/pull up bw reps 10/10/10/12
Yates row
40/70/100 reps 12/10/8(PB)
Shrugs - slow and controlled 3s up 3s down
40/70/90 reps 10/10/10(PB)
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/20-10 reps 10/10/10+6
Baleysian curls
20/30/40 reps 10/10/10
DB curls
15/17.5/22.5kg reps 10/10/8
Post workout protein 50g
Couple of PB’s on reps which is nice
Hit the gym in the mid afternoon
Pull day
Lat pull downs
Lvl 36/57/84/pull up bw reps 10/10/10/12
Yates row
40/70/100 reps 12/10/8(PB)
Shrugs - slow and controlled 3s up 3s down
40/70/90 reps 10/10/10(PB)
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/20-10 reps 10/10/10+6
Baleysian curls
20/30/40 reps 10/10/10
DB curls
15/17.5/22.5kg reps 10/10/8
Post workout protein 50g
Couple of PB’s on reps which is nice
LevButlerov
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beautiful beach weather
and strong yates 100s are big! @BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
Great pic bro! I love the family time you let us in on. Dad win!
Nice shrugs that's a pump waiting to happen!
Is that just because it's overcast?
Nice workout there mate. Pretty much perfect for me in terms of exercise selection. Getting serious with the 22.5's on curls. Impressive considering you'd already done the Bayesian curls.
Great looking workout man! And that beach looks like a great place to start the day!
You lost me at "sharky" tho
the ocean has too many large things that can eat me as a macro - I usually stay up on the sand and bronze 
Yep cool weather and overcast
Is that just because it's overcast?
Nice workout there mate. Pretty much perfect for me in terms of exercise selection. Getting serious with the 22.5's on curls. Impressive considering you'd already done the Bayesian curls.
Colder morning today so gym was a bit quieter
Leg day
BB squats
Deep as I could with a dodge knee and ankle
40/60/80kg 3x10
Lying Hamstring curl
Lvl 36/45/55 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Abductor machine
Lvl 29/43/57 reps 12/12/12
Calf raises
40/50/50kg reps 15/12/12
Bicep curls (the best part of leg day)
EZ curl machine
Lvl 29/43/57 reps 12/12/12
Legs lifts 3x amrap
Eggs and Protein after 50gm with banana
Leg day
BB squats
Deep as I could with a dodge knee and ankle
40/60/80kg 3x10
Lying Hamstring curl
Lvl 36/45/55 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Abductor machine
Lvl 29/43/57 reps 12/12/12
Calf raises
40/50/50kg reps 15/12/12
Bicep curls (the best part of leg day)
EZ curl machine
Lvl 29/43/57 reps 12/12/12
Legs lifts 3x amrap
Eggs and Protein after 50gm with banana
LevButlerov
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Push day
Incline bench
Warm up then
60/80/100/100kg reps 10/10/8/7
Fly machine
Lvl 66/79/94(PB)/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/8
Lat raises DB
12.5/15/15kg reps 3x10
Tricep ohead rope ext
Lvl 40/50/60 Reps 15/12/9
single arm pronated cable push down
Lvl 10/15/20 reps 10/10
Hanging DB Bicep curls
15/15/17.5kg reps 10/10/10
Ab machine 3x amrap
50g protein shake after with Brekky
Nice and quiet in the gym this morning
Incline bench
Warm up then
60/80/100/100kg reps 10/10/8/7
Fly machine
Lvl 66/79/94(PB)/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/8
Lat raises DB
12.5/15/15kg reps 3x10
Tricep ohead rope ext
Lvl 40/50/60 Reps 15/12/9
single arm pronated cable push down
Lvl 10/15/20 reps 10/10
Hanging DB Bicep curls
15/15/17.5kg reps 10/10/10
Ab machine 3x amrap
50g protein shake after with Brekky
Nice and quiet in the gym this morning
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LevButlerov
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@rizzlekdizzle the tricep rope extension and single-arm pronated cable pushdown look fantastic and I like the hanging dumbbell bicep curls too.
that is what heaven looks like a non busy gym with plenty of space and time to get everything done.
My kinda gym. Needs more plates
Keep up the good work on this. I like the incline bench and doing the warm-ups before you hit your workout. Not a bad idea. Make sure you're doing shoulder circles as a warm-up. @rizzlekdizzle
Ab machine and hanging dumbbell bicep curls are looking really strong. @rizzlekdizzle this is a strong workout overall and I like a good push that it makes you feel strong on the chest.
@rizzlekdizzle keep up the good work. The push day training looks fantastic: single-arm pronated cable push downs and hanging dumbbells.
Bros, the push stay is on point for sure. I like the hanging dumbbell bicep curls as well. @rizzlekdizzle
Solid push session broski,great work on the incline bench & hanging curls
@rizzlekdizzle damn nice training man. The gym pic looks legit.
@rizzlekdizzle smashed this push day bro!
Pull day
Lat pull downs
Lvl 36/57/84 pull up bw reps 10/10/11/13
Yates row
40/70/100 reps 12/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/90 reps 10/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/20-15reps 10/10/10+4
DB curls
15/17.5/22.5kg reps 10/10/10
Preacher curl machine
Lvl 29/43/57
Reps 12/10/10
Post workout protein 50g
Previous tennis elbow is barely noticeable thanks to the KLOW from @RegenexPharma
Lat pull downs
Lvl 36/57/84 pull up bw reps 10/10/11/13
Yates row
40/70/100 reps 12/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/90 reps 10/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/20-15reps 10/10/10+4
DB curls
15/17.5/22.5kg reps 10/10/10
Preacher curl machine
Lvl 29/43/57
Reps 12/10/10
Post workout protein 50g
Previous tennis elbow is barely noticeable thanks to the KLOW from @RegenexPharma
LevButlerov
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tennis elbow better how much?
you're looking big and full
love the arm size! @rizzlekdizzle @BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
Amazing to hear about the tennis elbow bro, especially on pull day you’d notice!
How long have you been running it now?
Glad to hear the tennis elbow is under control. Them arms are looking big and vascular!
Great workout structure!
This is great news - injuries suck!
Massive vascular guns sir!
Good looking workout there mate. Nice selection of exercises. Smashing the pull-ups and 100kg on Yates rows afterwards is impressive.
Arms looking massive here!
@rizzlekdizzle arms looking amazing.....
Been on it 5 days a week for 7 weekstennis elbow better how much?
you're looking big and full
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
And better to the point where I barely think about it
LevButlerov
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good to hear your elbow better
Leg day
Deep as I could with a dodge knee and ankle
40/60/90kg 3x10
Lying Hamstring curl
Lvl 36/45/55 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Abductor machine
Lvl 29/43/57 reps 12/12/12
Calf raises
40/50/50kg reps 15/12/12
Bicep curls (the best part of leg day)
Hanging single arm curls
15/15/17.5kg 3x10
Legs lifts 3x amrap
Coffee date after
Deep as I could with a dodge knee and ankle
40/60/90kg 3x10
Lying Hamstring curl
Lvl 36/45/55 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Abductor machine
Lvl 29/43/57 reps 12/12/12
Calf raises
40/50/50kg reps 15/12/12
Bicep curls (the best part of leg day)
Hanging single arm curls
15/15/17.5kg 3x10
Legs lifts 3x amrap
Coffee date after
LevButlerov
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Good leg day but 1st exercise is squats? not sure
and love that ocea beautiful!!! wow! @rizzlekdizzle @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
I warm up on the bike so the quads are nice and readyGood leg day but 1st exercise is squats? not sure
@Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
Stunning view sir
Nice workout mate. 90kg for 10 on squats is pretty good. What's the story with your knee and ankle?
Geez that's some perfect looking weather there!
Massive Leg Day brother, perfect way to finish it up too. How's the knee and ankle holding up after the swim?
I tore my PCL a while back so can get knee pain with too much weight on squats - had an ankle recon a few yrs ago which has lowered my mobility in that joint so ROM aint the best
Love that the tennis elbow is clearing up but I love those biceps even more. Thick insertions bro and really good bulk to them with vascularity too!
LevButlerov
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perfect
The Aussies will
Get the reference to the never ending pack of Tim Tams
Push day
Incline bench
Warm up then
60/80/100/100kg reps 10/10/9/6
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/10(PB)
Lat raises cables
Lvl 5/10/15 reps 3x10
Tricep ohead bar ext
Lvl 40/50/60 Reps 15/12/20 pumped out the reps!
single arm cable x body ext
Lvl 15/20/25(PB) reps 10/10/8
DB Bicep curls
15/17.5/20kg reps 10/10/10
Ab machine 3x amrap
50g protein shake after
Incline bench
Warm up then
60/80/100/100kg reps 10/10/9/6
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/10(PB)
Lat raises cables
Lvl 5/10/15 reps 3x10
Tricep ohead bar ext
Lvl 40/50/60 Reps 15/12/20 pumped out the reps!
single arm cable x body ext
Lvl 15/20/25(PB) reps 10/10/8
DB Bicep curls
15/17.5/20kg reps 10/10/10
Ab machine 3x amrap
50g protein shake after
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Pull day
Been under the weather a couple of days - had a couple of days off work -shorter and lighter session today to ease back in
Lat pull downs
Lvl 36/57/84 pull up bw reps 10/10/10/
Seated row
36/57/70 reps 10/10/10
Rear cable flys
Lvl 15/20/20-15reps 10/10/10
Baleysian curls
Lvl 20/30/35 reps 10/10/9
Hanging bicep curls
15/17.5/17.5kg reps 10/10/10
Post workout protein 50g
Been under the weather a couple of days - had a couple of days off work -shorter and lighter session today to ease back in
Lat pull downs
Lvl 36/57/84 pull up bw reps 10/10/10/
Seated row
36/57/70 reps 10/10/10
Rear cable flys
Lvl 15/20/20-15reps 10/10/10
Baleysian curls
Lvl 20/30/35 reps 10/10/9
Hanging bicep curls
15/17.5/17.5kg reps 10/10/10
Post workout protein 50g
Easing back in after being crook is the smart move mate, 84 on pulldowns + 70 on seated rows for 10s is still proper output for a comeback session
50g protein post session plus the lighter tempo will have you back to full volume by next pull day.
Last workout for this log:
Push day
Incline bench
Warm up then
60/80/100/40kg reps 10/10/10/30
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/8 - I think shoulder were a bit cooked from Bench
Lat raises cables
Lvl 5/10/15 reps 3x10
Tricep ohead bar ext
Lvl 40/50/70 Reps 15/12/10
single arm cable x body ext
Lvl 15/20/25(PB) reps 10/10/8
DB Bicep curls
15/17.5/20kg reps 10/10/10
50g protein shake after
Push day
Incline bench
Warm up then
60/80/100/40kg reps 10/10/10/30
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/8 - I think shoulder were a bit cooked from Bench
Lat raises cables
Lvl 5/10/15 reps 3x10
Tricep ohead bar ext
Lvl 40/50/70 Reps 15/12/10
single arm cable x body ext
Lvl 15/20/25(PB) reps 10/10/8
DB Bicep curls
15/17.5/20kg reps 10/10/10
50g protein shake after
