Approved Log Comeback Cycle Log with Gold Standard Labs

[LH5515]

Tuesday session
Arms


Straight bar tricep pull downs
70kg 3 sets 10reps

V bar tricep pull
80kg x 10
85kg x 10
90kg x 10

Overhead tricep pull rope
60 x 10
60 x 10
65 x 10

Cable bicep curls
55 x 10
60 x 10
65 x 8
Seated Hammers
22.5 x 10
25 x 10
25 x 10

Concentration curls
22.5kg x 10 x 3 sets

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

Powered by
@Liquid Gold Labs
@RegenexPharma
@RGSX

Ohh boy stepping it up now

 

[Grumpy]

Ohh boy stepping it up now

Cheers bro

 

[Grumpy]

Today's lunch

creation spicy chicken salad style chicken salad and 2 Cheeky haloumi chips

 

[Kopite67]

Today's lunch View attachment 234342creation spicy chicken salad style chicken salad and 2 Cheeky haloumi chips

Just beautiful

 

[bss]

Climbing the v bar pulldowns clean across three working sets then closing on overhead rope is the kind of tricep sequencing that hits every head before the elbows give brother

 

[gar71]

Today's lunch View attachment 234342creation spicy chicken salad style chicken salad and 2 Cheeky haloumi chips

I’m hungry now

 

[Grumpy]

Climbing the v bar pulldowns clean across three working sets then closing on overhead rope is the kind of tricep sequencing that hits every head before the elbows give brother

Cheers mate

 

[Grumpy]

Thursdays session
Legs shoulders
New program next week

Standing bb upright rows
55 x 10
60x 10
65 x 10

Hamstring curls
80 x 10
90 x 10
95 x 10

Standing front raise db full range of motion
12.5 x 10
12.5 x 10
15 x 10

Trap bar dead lifts
100 x 10
130 x 10
150 x 10


Seated leg extensions
100 x 10
110 x 10
120 x 10

Shrugs
40kg x 10 x 3 sets


30min cardio cross trainer

Decline sit ups on bench
3 sets 12reps

Powered by
@Gold Standard Labs
@RegenexPharma
@RGSX

 

[Kopite67]

Thursdays session
Legs shoulders
New program next week

Standing bb upright rows
55 x 10
60x 10
65 x 10

Hamstring curls
80 x 10
90 x 10
95 x 10

Standing front raise db full range of motion
12.5 x 10
12.5 x 10
15 x 10

Trap bar dead lifts
100 x 10
130 x 10
150 x 10


Seated leg extensions
100 x 10
110 x 10
120 x 10

Shrugs
40kg x 10 x 3 sets


30min cardio cross trainer

Decline sit ups on bench
3 sets 12reps

Powered by
@Gold Standard Labs
@RegenexPharma
@RGSX

Nice session update brother

 

[Nacho]

awesome numbers of the leg extension brother keep it up

 

[LevButlerov]

Today's lunch View attachment 234342creation spicy chicken salad style chicken salad and 2 Cheeky haloumi chips

nice tasty

 

[bss]

Thursdays session
Legs shoulders
New program next week

Standing bb upright rows
55 x 10
60x 10
65 x 10

Hamstring curls
80 x 10
90 x 10
95 x 10

Standing front raise db full range of motion
12.5 x 10
12.5 x 10
15 x 10

Trap bar dead lifts
100 x 10
130 x 10
150 x 10


Seated leg extensions
100 x 10
110 x 10
120 x 10

Shrugs
40kg x 10 x 3 sets


30min cardio cross trainer

Decline sit ups on bench
3 sets 12reps

Powered by
@Gold Standard Labs
@RegenexPharma
@RGSX

Trap bar 150 for ten across the top set ahead of the new program kicking off shows the comeback strength is well and truly locked in brother

 

[rizzlekdizzle]

could you use your arms after @Grumpy ?
Looks like a killer workout!

 

[Grumpy]

could you use your arms after @Grumpy ?
Looks like a killer workout!

No not really still killing me trying to make coffee is not fun

 

[Grumpy]

View attachment 234959

Cool pic

 

[rizzlekdizzle]

View attachment 234959

where can I buy cluck juice?

 

[bss]

Thursdays session
Legs shoulders
New program next week

Standing bb upright rows
55 x 10
60x 10
65 x 10

Hamstring curls
80 x 10
90 x 10
95 x 10

Standing front raise db full range of motion
12.5 x 10
12.5 x 10
15 x 10

Trap bar dead lifts
100 x 10
130 x 10
150 x 10


Seated leg extensions
100 x 10
110 x 10
120 x 10

Shrugs
40kg x 10 x 3 sets


30min cardio cross trainer

Decline sit ups on bench
3 sets 12reps

Powered by
@Gold Standard Labs
@RegenexPharma
@RGSX

Pulling the trap bar deads up to 150 after holding at 140 for the past few sessions is the heavy hinge PR that says the comeback has shifted right back into climbing gear brother

 

[LevButlerov]

Thursdays session
Legs shoulders
New program next week

Standing bb upright rows
55 x 10
60x 10
65 x 10

Hamstring curls
80 x 10
90 x 10
95 x 10

Standing front raise db full range of motion
12.5 x 10
12.5 x 10
15 x 10

Trap bar dead lifts
100 x 10
130 x 10
150 x 10


Seated leg extensions
100 x 10
110 x 10
120 x 10

Shrugs
40kg x 10 x 3 sets


30min cardio cross trainer

Decline sit ups on bench
3 sets 12reps

Powered by
@Gold Standard Labs
@RegenexPharma
@RGSX

hammy curls those are the win with trap bar deads 150 WOW!

 

[LH5515]

Thursdays session
Legs shoulders
New program next week

Standing bb upright rows
55 x 10
60x 10
65 x 10

Hamstring curls
80 x 10
90 x 10
95 x 10

Standing front raise db full range of motion
12.5 x 10
12.5 x 10
15 x 10

Trap bar dead lifts
100 x 10
130 x 10
150 x 10


Seated leg extensions
100 x 10
110 x 10
120 x 10

Shrugs
40kg x 10 x 3 sets


30min cardio cross trainer

Decline sit ups on bench
3 sets 12reps

Powered by
@Gold Standard Labs
@RegenexPharma
@RGSX

Huge

Team GSL are building hard @Gold Standard Labs

 

[Grumpy]

New program
Monday morning session

Chest and back

Close grip bench press
80 x 10
90 x 10
100 x 10

Standing single arm cable row
40 x 10 each arm
45 x 10
50 x 10

Single arm cable fly high to low
40 x 10
45 x 10
45 x 10

Reverse grip bb row
60 x 10
80 x 10
100 x 10

Seated wide grip row
78 x 10
84 x 10
90 x 10

Incline db bench
40 x 10 x 3 sets

Core
Shoulder taps planks
45 sec
55 sec
60 sec

Cardio
30min cross trainer

Enhanced by
@Gold Standard Labs
@RegenexPharma
@RGSX

 

[Grumpy]

loved you on the podcast @Grumpy really good discussion, and I didnt realize how serious your sickness was, EVO family respect and love for pushing through it!

You've been upgraded to Trusted VIP, Podcast https://www.evolutionary.org/evolutionary-org-689-interview-with-evo-brother-grumpy/

Happy you're in the EVO family!

Hey @LevButlerov never got the trusted badge

 

[Kopite67]

New program
Monday morning session

Chest and back

Close grip bench press
80 x 10
90 x 10
100 x 10

Standing single arm cable row
40 x 10 each arm
45 x 10
50 x 10

Single arm cable fly high to low
40 x 10
45 x 10
45 x 10

Reverse grip bb row
60 x 10
80 x 10
100 x 10

Seated wide grip row
78 x 10
84 x 10
90 x 10

Shoulder press db
25 x 10 x 3 sets

Core
Shoulder taps planks
45 sec
55 sec
60 sec

Cardio
30min cross trainer

Enhanced by
@Gold Standard Labs
@RegenexPharma
@RGSX

Nice new session brother. Love the narrow press. Is the reverse grip BB row like a Yates row?

 

[Grumpy]

Nice new session brother. Love the narrow press. Is the reverse grip BB row like a Yates row?

Yes exactly probably the correct name for it

 

[rizzlekdizzle]

interesting session with chest+back - must be a killer!

 

[rizzlekdizzle]

Yes exactly probably the correct name for it

love a yates row! Pretty sure @Pigsy and @fatboy999 warm up on like 140kg lol!

 

[Grumpy]

interesting session with chest+back - must be a killer!

Was a killer session first one always is

 

[Grumpy]

love a yates row! Pretty sure @Pigsy and @fatboy999 warm up on like 140kg lol!

Ill get there first session doing it so concentrate on getting the movement right then will up the weight

 

[Grumpy]

love a yates row! Pretty sure @Pigsy and @fatboy999 warm up on like 140kg lol!

And @Pigsy and @fatboy999 are beasts lol

 

[fatboy999]

New program
Monday morning session

Chest and back

Close grip bench press
80 x 10
90 x 10
100 x 10

Standing single arm cable row
40 x 10 each arm
45 x 10
50 x 10

Single arm cable fly high to low
40 x 10
45 x 10
45 x 10

Reverse grip bb row
60 x 10
80 x 10
100 x 10

Seated wide grip row
78 x 10
84 x 10
90 x 10

Incline db bench
40 x 10 x 3 sets

Core
Shoulder taps planks
45 sec
55 sec
60 sec

Cardio
30min cross trainer

Enhanced by
@Gold Standard Labs
@RegenexPharma
@RGSX

Damn it grumpy now I need to smash back tonight. Nice new program boss

 

[Grumpy]

Damn it grumpy now I need to smash back tonight. Nice new program boss

Didn't you already train today?

 

[fatboy999]

Didn't you already train today?

I can always add PM session of just BB rows haha maybe some cardio

 

[LevButlerov]

Hey @LevButlerov never got the trusted badge

yes you have it please check under your username, 2nd under chairman EVO VIP gold @Grumpy

 

[LevButlerov]

New program
Monday morning session

Chest and back

Close grip bench press
80 x 10
90 x 10
100 x 10

Standing single arm cable row
40 x 10 each arm
45 x 10
50 x 10

Single arm cable fly high to low
40 x 10
45 x 10
45 x 10

Reverse grip bb row
60 x 10
80 x 10
100 x 10

Seated wide grip row
78 x 10
84 x 10
90 x 10

Incline db bench
40 x 10 x 3 sets

Core
Shoulder taps planks
45 sec
55 sec
60 sec

Cardio
30min cross trainer

Enhanced by
@Gold Standard Labs
@RegenexPharma
@RGSX

you are killing it 100 close grip is a win!

 

[bss]

Was a killer session first one always is

First session of a new program always hits different when the body is still learning the movement before the load starts climbing brother

 

[Grumpy]

First session of a new program always hits different when the body is still learning the movement before the load starts climbing brother

100%

 

[Grumpy]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
60 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

Single arm tricep pull downs
40 x 10
45 x 10
45 x 10 each arm

Cross body db bicep curls
20 x 10 x 3 sets

Eze bar reverse curls
45 x 10 x 3 sets

Legs and shoulders tomorrow

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

 

[Smidday]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
60 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

Single arm tricep pull downs
40 x 10
45 x 10
45 x 10 each arm

Cross body db bicep curls
20 x 10 x 3 sets

Eze bar reverse curls
45 x 10 x 3 sets

Legs and shoulders tomorrow

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

Looks like a great session bro! Smashing it

 

[Kopite67]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
60 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

Single arm tricep pull downs
40 x 10
45 x 10
45 x 10 each arm

Cross body db bicep curls
20 x 10 x 3 sets

Eze bar reverse curls
45 x 10 x 3 sets

Legs and shoulders tomorrow

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

Serious cardio session brother. Really steady progression every single day brother. Constant and steady, the absolute template for success

 

[Grumpy]

Serious cardio session brother. Really steady progression every single day brother. Constant and steady, the absolute template for success

Thanks mate appreciate the feedback

 

[LH5515]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
60 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

Single arm tricep pull downs
40 x 10
45 x 10
45 x 10 each arm

Cross body db bicep curls
20 x 10 x 3 sets

Eze bar reverse curls
45 x 10 x 3 sets

Legs and shoulders tomorrow

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

On fire brother. Nice session

 

[Grumpy]

On fire brother. Nice session

Thanks man

 

[LevButlerov]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
60 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

Single arm tricep pull downs
40 x 10
45 x 10
45 x 10 each arm

Cross body db bicep curls
20 x 10 x 3 sets

Eze bar reverse curls
45 x 10 x 3 sets

Legs and shoulders tomorrow

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

Tuesday perfect cardio in and core work in love it

 

[rizzlekdizzle]

Caa as radio and arms good work brother!

 

[bss]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
60 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

Single arm tricep pull downs
40 x 10
45 x 10
45 x 10 each arm

Cross body db bicep curls
20 x 10 x 3 sets

Eze bar reverse curls
45 x 10 x 3 sets

Legs and shoulders tomorrow

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

Stacking full arm volume across the cardio day with the split rope tris and single arm pulldowns side by side is the kind of separation work that pays off in the back half of the comeback brother

 

[Grumpy]

Wednesday session
Swapped days around this week

Legs and shoulders

Due to fairly intense planta fasciitis will be concentrating on calf movements to strengthen / rehab the planta also using bpc tb

Core
TRX Fallout
3 sets 12reps

Cardio
25min cross trainer

Seated bb shoulder press
55 x 10
60 x 10
65 x 10

Smith calf raises
60 x 10
70 x 10
80 x 10

Leaning single arm Lateral Raise
15 x 10 x 3 sets

Seated calf raises
50kg x 10 x 3sets

Db Skull crushers
25 x 10 x 3 sets

Bb upright row
60 x 10 x 3sets

Will resume normal leg training in the next few weeks when I get some improvement on the plant faciitis

Powered by
@Liquid Gold Labs
@RegenexPharma
@RGSX

 

[Kopite67]

Wednesday session
Swapped days around this week

Legs and shoulders

Due to fairly intense planta fasciitis will be concentrating on calf movements to strengthen / rehab the planta also using bpc tb

Core
TRX Fallout
3 sets 12reps

Cardio
25min cross trainer

Seated bb shoulder press
55 x 10
60 x 10
65 x 10

Smith calf raises
60 x 10
70 x 10
80 x 10

Leaning single arm Lateral Raise
15 x 10 x 3 sets

Seated calf raises
50kg x 10 x 3sets

Db Skull crushers
25 x 10 x 3 sets

Bb upright row
60 x 10 x 3sets

Will resume normal leg training in the next few weeks when I get some improvement on the plant faciitis

Powered by
@Liquid Gold Labs
@RegenexPharma
@RGSX

That shit sucks brother. Had it once a long time ago and still remember how irritating it was. Hope it heals super quick legend. Session was excellent by the way

 

[Grumpy]

That shit sucks brother. Had it once a long time ago and still remember how irritating it was. Hope it heals super quick legend. Session was excellent by the way

Thanks mate it does suck thought id pull back on the leg exercises as it was getting worse and worse could barley walk after a day at work and training focus on trying to get fixed get some acupuncture done

 

[Kopite67]

Thanks mate it does suck thought id pull back on the leg exercises as it was getting worse and worse could barley walk after a day at work and training focus on trying to get fixed get some acupuncture done

Hope it gets sorted soon brother. Fully empathise here, shit hurts and restricts movements so much

 

[LevButlerov]

Wednesday session
Swapped days around this week

Legs and shoulders

Due to fairly intense planta fasciitis will be concentrating on calf movements to strengthen / rehab the planta also using bpc tb

Core
TRX Fallout
3 sets 12reps

Cardio
25min cross trainer

Seated bb shoulder press
55 x 10
60 x 10
65 x 10

Smith calf raises
60 x 10
70 x 10
80 x 10

Leaning single arm Lateral Raise
15 x 10 x 3 sets

Seated calf raises
50kg x 10 x 3sets

Db Skull crushers
25 x 10 x 3 sets

Bb upright row
60 x 10 x 3sets

Will resume normal leg training in the next few weeks when I get some improvement on the plant faciitis

Powered by
@Liquid Gold Labs
@RegenexPharma
@RGSX

I hope you recover soon please try to add glucosamine chondroitine msm and fish oil ed they are cheap supplements with ed bone broth and buy an infrared lamp for the site @Grumpy

 

[Grumpy]

I hope you recover soon please try to add glucosamine chondroitine msm and fish oil ed they are cheap supplements with ed bone broth and buy an infrared lamp for the site @Grumpy

Cheers @LevButlerov will do
Will still be training just limited leg work for a few weeks

 

[LevButlerov]

Cheers @LevButlerov will do
Will still be training just limited leg work for a few weeks

careful please and I'm serious about those supps cheap and easy to get and will help you recover with BPC

 

[Grumpy]

careful please and I'm serious about those supps cheap and easy to get and will help you recover with BPC

Will definitely grab them i have fish oil just needcto grab glucosamine

 

[LevButlerov]

Will definitely grab them i have fish oil just needcto grab glucosamine

perfect

 

[bss]

Wednesday session
Swapped days around this week

Legs and shoulders

Due to fairly intense planta fasciitis will be concentrating on calf movements to strengthen / rehab the planta also using bpc tb

Core
TRX Fallout
3 sets 12reps

Cardio
25min cross trainer

Seated bb shoulder press
55 x 10
60 x 10
65 x 10

Smith calf raises
60 x 10
70 x 10
80 x 10

Leaning single arm Lateral Raise
15 x 10 x 3 sets

Seated calf raises
50kg x 10 x 3sets

Db Skull crushers
25 x 10 x 3 sets

Bb upright row
60 x 10 x 3sets

Will resume normal leg training in the next few weeks when I get some improvement on the plant faciitis

Powered by
@Liquid Gold Labs
@RegenexPharma
@RGSX

Calf strengthening alongside the BPC/TB stack is the right angle on plantar fasciitis because the local healing only sticks when the tissue learns to take load again brother

 

[LH5515]

Wednesday session
Swapped days around this week

Legs and shoulders

Due to fairly intense planta fasciitis will be concentrating on calf movements to strengthen / rehab the planta also using bpc tb

Core
TRX Fallout
3 sets 12reps

Cardio
25min cross trainer

Seated bb shoulder press
55 x 10
60 x 10
65 x 10

Smith calf raises
60 x 10
70 x 10
80 x 10

Leaning single arm Lateral Raise
15 x 10 x 3 sets

Seated calf raises
50kg x 10 x 3sets

Db Skull crushers
25 x 10 x 3 sets

Bb upright row
60 x 10 x 3sets

Will resume normal leg training in the next few weeks when I get some improvement on the plant faciitis

Powered by
@Liquid Gold Labs
@RegenexPharma
@RGSX

Getting there brother !! Keep that positivity and recovery progression

Back to full steam before you know it and I’m excited for the comeback

 

[Grumpy]

Lunchtime grilled chicken sweet potato rocket avocado parmasen cheese sun dried tomato salad

 

[Kopite67]

Lunchtime grilled chicken sweet potato rocket avocado parmasen cheese sun dried tomato salad View attachment 239341

Just beautiful as usual

 

[bss]

Lunchtime grilled chicken sweet potato rocket avocado parmasen cheese sun dried tomato salad View attachment 239341

Grilled chicken sweet potato rocket avocado at lunch is the kind of balanced midday hit that keeps the bulk ticking without touching the evening macros brother.

 

[Grumpy]

Grilled chicken sweet potato rocket avocado at lunch is the kind of balanced midday hit that keeps the bulk ticking without touching the evening macros brother.

Bit of energy for the afternoon training session

 

[Grumpy]

Friday session
Upper

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

Db shoulder press
25 x 10 x 3sets

Seared row v handle
96 x 10
102 x 10
108 x 10

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

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

Avoiding legs due to planta fasciitis

Cable flys
45 x 10
50 x 10
50 x 10

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Cardio
25min bike

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

 

[Kopite67]

Friday session
Upper

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

Db shoulder press
25 x 10 x 3sets

Seared row v handle
96 x 10
102 x 10
108 x 10

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

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

Avoiding legs due to planta fasciitis

Cable flys
45 x 10
50 x 10
50 x 10

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Cardio
25min bike

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

Great lifting as usual brother. Wouldn't be easy on balance with DB with that planta fasciitis. How is it going?

 

[rizzlekdizzle]

love the food porn @Grumpy

 

[Grumpy]

Great lifting as usual brother. Wouldn't be easy on balance with DB with that planta fasciitis. How is it going?

Slightly better little improvement doing everything possible to get it better

 

[Grumpy]

love the food porn @Grumpy

Thanks mate

 

[RegenexPharma]

Friday session
Upper

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

Db shoulder press
25 x 10 x 3sets

Seared row v handle
96 x 10
102 x 10
108 x 10

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

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

Avoiding legs due to planta fasciitis

Cable flys
45 x 10
50 x 10
50 x 10

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Cardio
25min bike

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

The man, the legend himself

 

[LevButlerov]

Lunchtime grilled chicken sweet potato rocket avocado parmasen cheese sun dried tomato salad View attachment 239341

tasty

 

[GSL REP]

The food and the workout both look lethal
Keep up the good work

 

[rizzlekdizzle]

Keep at it grumpy!

 

[bss]

Friday session
Upper

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

Db shoulder press
25 x 10 x 3sets

Seared row v handle
96 x 10
102 x 10
108 x 10

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

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

Avoiding legs due to planta fasciitis

Cable flys
45 x 10
50 x 10
50 x 10

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Cardio
25min bike

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

Full upper with the row climbing to 108 while the foot heals quietly behind the bike, solid Friday bro.

 

[Grumpy]

Monday morning session

Chest and back

Close grip bench press
90 x 10
100 x 10
110 x 10

Standing single arm cable row
40 x 10 each arm
45 x 10
55 x 10

Single arm cable fly high to low
40 x 10
45 x 10
50 x 10

Yates row
80 x 10
100 x 10
120 x 10

Seated wide grip row
84 x 10
90 x 10
96 x 10

Incline db chest press
49 x 10 x 3

Core
Shoulder taps planks
45 sec
55 sec
60 sec

Cardio
30min cross trainer

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

 

[Kopite67]

Monday morning session

Chest and back

Close grip bench press
90 x 10
100 x 10
110 x 10

Standing single arm cable row
40 x 10 each arm
45 x 10
55 x 10

Single arm cable fly high to low
40 x 10
45 x 10
50 x 10

Yates row
80 x 10
100 x 10
120 x 10

Seated wide grip row
84 x 10
90 x 10
96 x 10

Incline db chest press
49 x 10 x 3

Core
Shoulder taps planks
45 sec
55 sec
60 sec

Cardio
30min cross trainer

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

Super training session there brother. Love the Yates rows and narrow bench in the same workout

 

[LevButlerov]

Monday morning session

Chest and back

Close grip bench press
90 x 10
100 x 10
110 x 10

Standing single arm cable row
40 x 10 each arm
45 x 10
55 x 10

Single arm cable fly high to low
40 x 10
45 x 10
50 x 10

Yates row
80 x 10
100 x 10
120 x 10

Seated wide grip row
84 x 10
90 x 10
96 x 10

Incline db chest press
49 x 10 x 3

Core
Shoulder taps planks
45 sec
55 sec
60 sec

Cardio
30min cross trainer

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

strong 110 close grip, and 120 on yates I feel your pump big one! @Grumpy EVO family support your way!

 

[Mr.liftz]

Tuesday session
Arms

Overhead tricep pull rope
45 x 10
50 x 10
50 x 10

V bar tricep pull
70 x 10
75 x 10
80 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

Weighted sit ups 20kg
3sets 12reps

30min cardio cross trainer

Training is looking great bro very consistent with the reps love it

Keep up the hard work brother

 

[bss]

Monday morning session

Chest and back

Close grip bench press
90 x 10
100 x 10
110 x 10

Standing single arm cable row
40 x 10 each arm
45 x 10
55 x 10

Single arm cable fly high to low
40 x 10
45 x 10
50 x 10

Yates row
80 x 10
100 x 10
120 x 10

Seated wide grip row
84 x 10
90 x 10
96 x 10

Incline db chest press
49 x 10 x 3

Core
Shoulder taps planks
45 sec
55 sec
60 sec

Cardio
30min cross trainer

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

120 for 10 on the Yates rows deep into a chest and back session is strong pulling mate.

 

[rizzlekdizzle]

120 for 10 on Yates - impressive!

 

[Grumpy]

Training is looking great bro very consistent with the reps love it

Keep up the hard work brother

Cheers man

 

[Grumpy]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
65 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

Single arm tricep pull downs
40 x 10
45 x 10
45 x 10 each arm

Cross body db bicep curls
22.5 x 10 x 3 sets

Eze bar reverse curls
45 x 10
50 x 10
50 x 10

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

 

[Grumpy]

Cheeky curry for lunch today
No rice bit of multigrain sourdough on the side

 

[Kopite67]

Cheeky curry for lunch today
No rice bit of multigrain sourdough on the side View attachment 241772

Just beautiful brother

 

[LevButlerov]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
65 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

Single arm tricep pull downs
40 x 10
45 x 10
45 x 10 each arm

Cross body db bicep curls
22.5 x 10 x 3 sets

Eze bar reverse curls
45 x 10
50 x 10
50 x 10

Fueled by
@Gold Standard Labs
@RegenexPharma
@RGSX

good cardio today, maxing out

Cheeky curry for lunch today
No rice bit of multigrain sourdough on the side View attachment 241772

love your meals as always beautiful!