Please Scroll Down to See Forums Below 
Save the deads until you are confident the back is good.
Thanks for the positive vibes guys! at 6 foot 3 with long limbs it takes a lot of hard work to even slightly look big!
Nice updates man
Bent over DB row slow eccentric deep stretch
15kg/20kg/25/30 reps 12/12/12
Pull-ups
14/8/7
Body weight back extensions
10/10/10
Triceps
Tricep push down - bar
Lvl 15/25/35 reps 15/15/10
Overhead single arm ext
Lvl 7.5/10/12.5 reps 10/10/10
Single arm cable pulldown
Lvl 7.5/10/10-5 reps 12/10/10
DB bicep curl finisher 21 rep half reps upper and lower
DIET
Brekky - 3 eggs and coffee. Some oats when I got to work
Morning snack - proyo
Lunch - meatballs and whole meal pasta
Arvo snack - banana protein smoothie
Dinner - chicken and veges
15kg/20kg/25/30 reps 12/12/12
Pull-ups
14/8/7
Body weight back extensions
10/10/10
Triceps
Tricep push down - bar
Lvl 15/25/35 reps 15/15/10
Overhead single arm ext
Lvl 7.5/10/12.5 reps 10/10/10
Single arm cable pulldown
Lvl 7.5/10/10-5 reps 12/10/10
DB bicep curl finisher 21 rep half reps upper and lower
DIET
Brekky - 3 eggs and coffee. Some oats when I got to work
Morning snack - proyo
Lunch - meatballs and whole meal pasta
Arvo snack - banana protein smoothie
Dinner - chicken and veges
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@rizzlekdizzle triceps must be pumped up bro
on the food, i see higher omega fast and fiber a must, what you taking in for fish oil and psyllium?
Killer
@rizzlekdizzle Veggies and fruits are best for diet........
Tight with time today
CHEST
Chest press machine
Hi-rep warm up then
Lvl 50/60/75/90 (2 lvl fr max) reps 12/12/10/9
Incline press machine
Lvl 45/55/65/80 reps 10/10/10/10
Cable flys slow eccentric
Lvl 10/15/17.5 reps 12/12/10
Biceps
E-Z curl bar standing bicep curls
Weight on each side of bar
10/15/17.5 reps 10/10/9
Nearly supine DB curls
7.5kg/10/12.5 reps 10/10/9 - burned more than expected
DB hammer curls
17.5-15-12.5 reps 24
Diet
3eggs, with some shredded cheese, coffee
Morning - proyo
Lunch - beef and sweet potato mash
Arvo - protein shake
Dinner - bit naughty went out with the family had spaghetti bolognaise
CHEST
Chest press machine
Hi-rep warm up then
Lvl 50/60/75/90 (2 lvl fr max) reps 12/12/10/9
Incline press machine
Lvl 45/55/65/80 reps 10/10/10/10
Cable flys slow eccentric
Lvl 10/15/17.5 reps 12/12/10
Biceps
E-Z curl bar standing bicep curls
Weight on each side of bar
10/15/17.5 reps 10/10/9
Nearly supine DB curls
7.5kg/10/12.5 reps 10/10/9 - burned more than expected
DB hammer curls
17.5-15-12.5 reps 24
Diet
3eggs, with some shredded cheese, coffee
Morning - proyo
Lunch - beef and sweet potato mash
Arvo - protein shake
Dinner - bit naughty went out with the family had spaghetti bolognaise
@rizzlekdizzle chest is pumped up stay pumped and strong I see some 10 reps but add a few 15 reps there
diet its good but on "arvo" guessing snack, add some oats to the protein shake to start
that's cool that you mix chest and biceps in the same workout
bro sometimes when I have short time to work out I like to go high intensity
that's a good chest workout I think you'll have good results with this setup
Back
Bent over row (high rep warm up then) still being careful of lower back
40kg/60/70 reps 12/15/10
Pull-ups
15 (new PB)/10/6
Bent over DB row
25/30/30 reps 12/12/12
Triceps
Tricep push down - rope
Lvl 15/25/35-30 reps 15/15/12
Single arm cable pulldown
Lvl 7.5/10/10-5 reps 12/10/10
Skull crushers
20kg/30/35 reps 10/10/7
pumps crazy - hard to stretch out
DB bicep curl finisher 21 rep half reps upper and lower
Diet
Brekky - oats with banana, coffee
Morning snack - proyo
Lunch - meatballs, wholemeal pasta and beans
Arvo snack - carrots and hummus
Dinner - beef curry with rice and vegetables
Bent over row (high rep warm up then) still being careful of lower back
40kg/60/70 reps 12/15/10
Pull-ups
15 (new PB)/10/6
Bent over DB row
25/30/30 reps 12/12/12
Triceps
Tricep push down - rope
Lvl 15/25/35-30 reps 15/15/12
Single arm cable pulldown
Lvl 7.5/10/10-5 reps 12/10/10
Skull crushers
20kg/30/35 reps 10/10/7
pumps crazy - hard to stretch out
DB bicep curl finisher 21 rep half reps upper and lower
Diet
Brekky - oats with banana, coffee
Morning snack - proyo
Lunch - meatballs, wholemeal pasta and beans
Arvo snack - carrots and hummus
Dinner - beef curry with rice and vegetables
Nice job man. Way to get it in.
@rizzlekdizzle good training day back and tris? why not back and BIs?
diet sees same and I'd like to see post workout shake do you have it?
Not sure why I split it like that just always have.@rizzlekdizzle good training day back and tris? why not back and BIs?
diet sees same and I'd like to see post workout shake do you have it?
I usually eat dinner after my workout so would need to force that post workout shake in, but I will endeavour to use it!
@rizzlekdizzle you gotta push the PWO shake even if not perfect bro
A
average918
Guest
WORKOUT
SHOULDERS
Presses machine
High rep warm up
Lvl 40/50/60/65 - max weight on machine. reps 10/10/10/10
DB Lat raises
10kg/12.5/15/15/7.5 CBum style 12/12/
Rope face pulls
Lvl 12.5/717.5/25/32.5 reps 12/12/12/12
LEGS - not heavy due to knee injury
Hamstring curl machine
Lvl 10/20/30 10 reps
Leg press machine
Lvl 45/65/85/95 all 10 slowly increasing the weight
Diet
Brekky - eggs and beans, coffee
Morning snack - proyo
Lunch - beef and sweet potato mash
Arvo - protein shake
Dinner - beef curry, rice, vege
After dinner - protein shake
SHOULDERS
Presses machine
High rep warm up
Lvl 40/50/60/65 - max weight on machine. reps 10/10/10/10
DB Lat raises
10kg/12.5/15/15/7.5 CBum style 12/12/
Rope face pulls
Lvl 12.5/717.5/25/32.5 reps 12/12/12/12
LEGS - not heavy due to knee injury
Hamstring curl machine
Lvl 10/20/30 10 reps
Leg press machine
Lvl 45/65/85/95 all 10 slowly increasing the weight
Diet
Brekky - eggs and beans, coffee
Morning snack - proyo
Lunch - beef and sweet potato mash
Arvo - protein shake
Dinner - beef curry, rice, vege
After dinner - protein shake
Killer
Nice update brother
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@rizzlekdizzle thats impressive on your training
no pain in shoulders?
protein shake at night add some fiber to it
shoulders seem good - just my knee and lower back that lets me down sometimes!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
get that yoga in there bro @rizzlekdizzle
10 weeks
I don’t see a huge change however my cycle is mild and was more about getting stronger and a bit leaner. I think I am a bit bigger and more vascular - certainly some of the sleeves in my shorts are too tight now and am getting complimented on the arm size. I am certainly lifting some heavier weights too.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@rizzlekdizzle you're looking MUCH leaner and stronger bro
better muscle base you look much more tight overalland getting stronger is key as well
keep pushing hard
hows is your food now?
Diet is good bro (apart from a sneaky cafe Brekky this morning with the mrs - but was just scrambled eggs on toast). Definitely more aware of what I’m eating.@rizzlekdizzle you're looking MUCH leaner and stronger bro
and getting stronger is key as well
keep pushing hard
hows is your food now?
I gave myself a slight body hair trim - not a complete shave just yet will do in a few weeks.
your arms look fantastic keep it up
you won't go wrong with this setup
bro you doing great I like my man with some meat on them
Yesterdays workout
CHEST
Chest press machine
Hi-rep warm up then
Lvl 50/60/75/90 (2 lvl fr max) reps 12/12/10/9
Incline press machine
Lvl 55/65/80 reps 12/11/10
Low Cable flys slow eccentric
Lvl 14/18/23 reps 12/12/10
High cable flys
Lvl 14/23/36/. Reps 15/12/12
Biceps
E-Z curl bar standing bicep curls
Weight on each side of bar
10/15/17.5 reps 10/10/10
Decline DB curls
15/17.5/22.5 reps 10/10/10 (last two were tough)
DB hammer curls
17.5-15-12.5 reps 24
15-12.5-10 reps 18
Diet
2 eggs, coffee
Post morn workout - protein shake
Lunch - busy just a small lunch of some prawns
Dinner - friends bday thin based wood fired pizza
CHEST
Chest press machine
Hi-rep warm up then
Lvl 50/60/75/90 (2 lvl fr max) reps 12/12/10/9
Incline press machine
Lvl 55/65/80 reps 12/11/10
Low Cable flys slow eccentric
Lvl 14/18/23 reps 12/12/10
High cable flys
Lvl 14/23/36/. Reps 15/12/12
Biceps
E-Z curl bar standing bicep curls
Weight on each side of bar
10/15/17.5 reps 10/10/10
Decline DB curls
15/17.5/22.5 reps 10/10/10 (last two were tough)
DB hammer curls
17.5-15-12.5 reps 24
15-12.5-10 reps 18
Diet
2 eggs, coffee
Post morn workout - protein shake
Lunch - busy just a small lunch of some prawns
Dinner - friends bday thin based wood fired pizza
Back
Bent over row (high rep warm up then) still being careful of lower back
40kg/60/80 reps 15/12/10
Pull-ups
11/10/8 felt harder today!
row machine
Lvl 60/75/90(max lvl) 10/10/10
Triceps
Tricep push down -
Lvl 15/25/35-30 reps 15/15/10
Single arm cable pulldown
Lvl 7.5/10/10-5 reps 12/8/8+6 - also felt tough today
DB overhead extensions
22.5/27.5/32.5 /reps 10/10/
pumps ++ hard to stretch out
DB bicep curl finisher 21 rep half reps upper and lower
Diet
Brekkie - scrambled eggs on toast at a cafe
Morning snack - protein shake
Lunch - 2 potatoes and ground beef
Dinner - family bday - likely a slice of cake in there too!
Bent over row (high rep warm up then) still being careful of lower back
40kg/60/80 reps 15/12/10
Pull-ups
11/10/8 felt harder today!
row machine
Lvl 60/75/90(max lvl) 10/10/10
Triceps
Tricep push down -
Lvl 15/25/35-30 reps 15/15/10
Single arm cable pulldown
Lvl 7.5/10/10-5 reps 12/8/8+6 - also felt tough today
DB overhead extensions
22.5/27.5/32.5 /reps 10/10/
pumps ++ hard to stretch out
DB bicep curl finisher 21 rep half reps upper and lower
Diet
Brekkie - scrambled eggs on toast at a cafe
Morning snack - protein shake
Lunch - 2 potatoes and ground beef
Dinner - family bday - likely a slice of cake in there too!
Definitely making progress
@rizzlekdizzle thats hardcore arms day man
but i think you do need to show us pics of cake hahahaha
i want cake
WORKOUT - tight on time today
SHOULDERS
Smith Presses
High rep warm up
20kg/40/60 reps 12/10/10
DB Lat raises
10kg/12.5/15/15/7.5 CBum style 12/12/10/10/10
Rear cable flys
Lvl 5/7.5/10 reps 15/12/10
LEGS - not heavy due to knee injury
Hamstring curl machine
Lvl 10/20/30 10 reps
Leg press machine
Lvl 45/65/85/95 all 10 slowly increasing the weight
45 mins of running around playing soccer
Diet
Brekky - eggs and a slice of toast, coffee
Morning snack - proyo
Lunch - ground beef, brown rice and beans
Arvo - protein shake
Dinner - pesto chicken with whole meal pasta.
SHOULDERS
Smith Presses
High rep warm up
20kg/40/60 reps 12/10/10
DB Lat raises
10kg/12.5/15/15/7.5 CBum style 12/12/10/10/10
Rear cable flys
Lvl 5/7.5/10 reps 15/12/10
LEGS - not heavy due to knee injury
Hamstring curl machine
Lvl 10/20/30 10 reps
Leg press machine
Lvl 45/65/85/95 all 10 slowly increasing the weight
45 mins of running around playing soccer
Diet
Brekky - eggs and a slice of toast, coffee
Morning snack - proyo
Lunch - ground beef, brown rice and beans
Arvo - protein shake
Dinner - pesto chicken with whole meal pasta.
@rizzlekdizzle workout and diet is good....keep it consistent........
@rizzlekdizzle you're still with toast in AM , i suggest switching to oatmeal soon
and meal pics?
on training seems good with the soccer cardio
Ha - I knew you'd get me with the toast 
Yeah I have been doing the oatmeal but the wife was making toast so she made me one too that morning
Yeah I have been doing the oatmeal but the wife was making toast so she made me one too that morning
@rizzlekdizzle you should overnight soak oats like at night add almond milk with protein mixed to it to the oats and leave soaked in the fridge, no need to prep am manHa - I knew you'd get me with the toast
Yeah I have been doing the oatmeal but the wife was making toast so she made me one too that morning
A
average918
Guest
Good to see you taking it easy with your injury brother
good session and food is looking clean
helluva job man, you impress every update
Bro nice volume on that workout I like it
volume is looking good on your workouts
Food sounds really good. Heal up quick brother.
Unfortunately have come down with a virus - coughing up crap, sinuses all runny and had a slight fever the other night. Gonna take a few rest days.
@rizzlekdizzle thats not good but you need to take higher doses of vitamin C, vitamin D and olive leaf with elderberry
high doses of all for recovery
Diet is looking good
Had a couple of lighter workouts the last couple of days and am on the mend. Won’t bother logging the workouts just light
full body stuff
@rizzlekdizzle even on light days lets log your training and share bro
lets see where you're athow are the meals?
you look great in pics but i can only see BIG arms and big shoulders nice
you will be fine don't worry keep resting
You can see some veins popping!
Feeling better now
Back
Prone Bent over BB row (high rep warm up then)
40kg/60/80 reps 10/10/10
Pull-ups
13/10/7 felt harder
Back extensions
3x10 reps
row machine
Lvl 60/75/90(max lvl) 10/10/10
Triceps
Tricep rope push down -
Lvl 15/25/35-30 reps 15/15/10
Single arm cable pulldown
Lvl 7.5/10/10-5 reps 12/8/8+6 -
DB overhead extensions
22.5/27.5/32.5 /reps
DB bicep curl finisher 21 rep half reps upper and lower
Diet
Brekky - 2 eggs and bowl of oats
Morning - protein yoghurt
Lunch - rice,beans and chicken
Arvo snack - protein shake
Dinner - ribs and veges and some
Pasta
Back
Prone Bent over BB row (high rep warm up then)
40kg/60/80 reps 10/10/10
Pull-ups
13/10/7 felt harder
Back extensions
3x10 reps
row machine
Lvl 60/75/90(max lvl) 10/10/10
Triceps
Tricep rope push down -
Lvl 15/25/35-30 reps 15/15/10
Single arm cable pulldown
Lvl 7.5/10/10-5 reps 12/8/8+6 -
DB overhead extensions
22.5/27.5/32.5 /reps
DB bicep curl finisher 21 rep half reps upper and lower
Diet
Brekky - 2 eggs and bowl of oats
Morning - protein yoghurt
Lunch - rice,beans and chicken
Arvo snack - protein shake
Dinner - ribs and veges and some
Pasta
Awesome workout out and awesome food what's your calories at?
@rizzlekdizzle tris really pumped I bet bro
diet i see that last one is ribs right? dinner i would cut the corn and rest is perfect
Vascularity looking good
Similar threads
