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Fasted morning workout
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 20/35/50/60 10/10/10/10(PB)
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
Reverse fly machine
Lvl 50/60/70 reps 12/12/10
Upright rows
30/40/40kg 3x10
Leg press
40kg/80/110 reps 10/10/10
Seated hamstring curl
Lvl 45/55/65 reps 10/10/10
Seated calf raises
40/40/60 reps 3x10
Post workout protein shake and usual eggs fro Brekky
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 20/35/50/60 10/10/10/10(PB)
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
Reverse fly machine
Lvl 50/60/70 reps 12/12/10
Upright rows
30/40/40kg 3x10
Leg press
40kg/80/110 reps 10/10/10
Seated hamstring curl
Lvl 45/55/65 reps 10/10/10
Seated calf raises
40/40/60 reps 3x10
Post workout protein shake and usual eggs fro Brekky
LevButlerov
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Lat raises with leg press? that's a heck of a training day
@rizzlekdizzle those look amazing man. Making my mouth water.
Fasted morning workout
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/9/7
Incline chest machine
Lvl 55/65/80 reps 12/10/10
Fly machine
Lvl 55/75/80 reps 12/12/10
Pec deck
Lvl 40-50-65 reps 12/12/10
Arms
Ez curl bar, wt on each side
10/15/17.5kg reps 10/10/10
Tri rope ohead ext
Lvl 17.5/25/30 reps 10/10/10
X body cable ext
Lvl 7.5/10/12.5 reps 10/10/9
Decline DB curls
17.5/20/25kg 10/10/9
Post gym protein shake and egg tacos for Brekky
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/9/7
Incline chest machine
Lvl 55/65/80 reps 12/10/10
Fly machine
Lvl 55/75/80 reps 12/12/10
Pec deck
Lvl 40-50-65 reps 12/12/10
Arms
Ez curl bar, wt on each side
10/15/17.5kg reps 10/10/10
Tri rope ohead ext
Lvl 17.5/25/30 reps 10/10/10
X body cable ext
Lvl 7.5/10/12.5 reps 10/10/9
Decline DB curls
17.5/20/25kg 10/10/9
Post gym protein shake and egg tacos for Brekky
LevButlerov
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egg tacos are something i've not tried. @rizzlekdizzle Amazing, the things you learn on these logs.. its good to see
and of course a nice smooth PIN day of 1ml each of @GENTEXLaboratories Test300 and Deca200
Watch your overall volume. That looks like 24 sets or more. Which is pro level
It has been taking me longer at the gym since I have been incorporating triceps and biceps with a chest or a back workout....but currently those muscles seem to recover pretty quick...
@rizzlekdizzle you are looking great on this one man! nice effort on the chest and arms back to back. solid job
bro that is a wimpy meal. you need to add red meat. that what make the man !
very nice job on this update. the protein shake and eggs is a good protein boost. @rizzlekdizzle nice job posting up the pics!
very cool stuff on that meal. is that cheese and olives on top of those eggs? that is something very very interesting lol @rizzlekdizzle
bros good iron training. nice finish to workout hitting the arms hardcore. i like the post workout meal too @rizzlekdizzle
@rizzlekdizzle impressed with the dedication man. You’re making some good progress.
Cheese and jalapenos
@rizzlekdizzle fasted workouts are my go to!
oh okay, seems spicy
Nice work here
Arvo workout.
row warm up 1000m
Back
Lever row
20/40/65 (PB) reps 10/10/10
Lat pull downs
60/80/100 reps 10/10/7
Bent over DB row
32.5kg/40/47.5(PB) reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ohead ext
Lvl 20/25/32.5 reps 15/12/10
Triceps ext machine
Lvl 25/35/45 reps 10/10/10
Standing db curls
15/20/22.5kg reps 10/10/10
Concentration curl
15kg/17.5/22.5 reps 17/12/12
Post workout shake as always
row warm up 1000m
Back
Lever row
20/40/65 (PB) reps 10/10/10
Lat pull downs
60/80/100 reps 10/10/7
Bent over DB row
32.5kg/40/47.5(PB) reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ohead ext
Lvl 20/25/32.5 reps 15/12/10
Triceps ext machine
Lvl 25/35/45 reps 10/10/10
Standing db curls
15/20/22.5kg reps 10/10/10
Concentration curl
15kg/17.5/22.5 reps 17/12/12
Post workout shake as always
Arvo workout
5min assault bike warm up
Shoulders
shoulder press - smith
Wt each side 20/30/35 reps 10/10/6
Seated slight decline Lat raises
10/12.5kg/15/17.5/reps 10/10/10/10
Reverse fly machine
Lvl 50/60/70 reps 12/12/10
Leg press
40kg/80/110 reps 10/10/10
Seated hamstring curl
Lvl 45/55/65 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Post workout protein shake
5min assault bike warm up
Shoulders
shoulder press - smith
Wt each side 20/30/35 reps 10/10/6
Seated slight decline Lat raises
10/12.5kg/15/17.5/reps 10/10/10/10
Reverse fly machine
Lvl 50/60/70 reps 12/12/10
Leg press
40kg/80/110 reps 10/10/10
Seated hamstring curl
Lvl 45/55/65 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Post workout protein shake
LevButlerov
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Would like to see more food pics all day, hows your food intake overall? i closely follow your training. @rizzlekdizzle
Hey Lev I’m trying to eat as much as I can - will post up today too. Trying to add an extra meal too coz with the deca my appetite is up
Fasted morning workout
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/8/6
Incline chest machine
Lvl 55/65/80 reps 12/10/10
Fly machine
Lvl 55/75/80 reps 12/12/12 (PB)
Diamond push-ups 15/12/12
Arms
Ez curl bar, wt on each side
10/15/20kg reps 10/10/10
Tri rope pull downs
Lvl 17.5/22.5/27.5 reps 15/12/10
single arm cable ext pronated grip
Lvl 7.5/10/12.5 reps 10/10/9
Decline DB curls
15/20/25kg 10/10/10(pb)
Post gym protein shake - had to do some groceries so purchased one
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/8/6
Incline chest machine
Lvl 55/65/80 reps 12/10/10
Fly machine
Lvl 55/75/80 reps 12/12/12 (PB)
Diamond push-ups 15/12/12
Arms
Ez curl bar, wt on each side
10/15/20kg reps 10/10/10
Tri rope pull downs
Lvl 17.5/22.5/27.5 reps 15/12/10
single arm cable ext pronated grip
Lvl 7.5/10/12.5 reps 10/10/9
Decline DB curls
15/20/25kg 10/10/10(pb)
Post gym protein shake - had to do some groceries so purchased one
Felt a decent pump post workout too
Meatballs rice and beans for lunch
Looking great mate, arms are bigger hey? scales moving?
Scales moving slowly up bro thanks!
LevButlerov
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You're making gains, bigger chest bigger shoulders bigger arms
thick!
@rizzlekdizzle that is a good looking meal man. the beans, beef and rice is all on point. looking good man !
@rizzlekdizzle bros you gotta love an amazing physique like this. it shows you improving. shave the hair off we will see the abs
bro u pumping it nicely. got some nice physique. i like the hairy look too. a true man with that but you should shave it down you not gonna get stripping gigs like that @rizzlekdizzle
that is a nice looking meal. you take any digestive enzymes or you cool digesting beans? the beef meatballs and rice look good! @rizzlekdizzle
@rizzlekdizzle shave up, tan and oil a bit. i bet you will look terrific man. i am looking forward to seeing your physique like that!
@rizzlekdizzle excellent job man. you got a solid foundation. i think you are looking lean and muscular
never had a problem with beans
Morning fasted workout.
row warm up 1000m
Back
Lever row
20/40/65 reps 10/10/10
Lat pull downs
60/80/100 reps 10/10/6
Seated Lever row
30kg/40/50 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ohead ext
Lvl 20/25/32.5 reps 15/12/10
Triceps ext machine
Lvl 30/40/50 reps 10/10/10
Standing db curls
15/17.5/22.5kg reps 10/10/10
Concentration curl
15kg/17.5/20 reps 10/10/9+1asst
Post workout shake and eggs for Brekky
row warm up 1000m
Back
Lever row
20/40/65 reps 10/10/10
Lat pull downs
60/80/100 reps 10/10/6
Seated Lever row
30kg/40/50 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ohead ext
Lvl 20/25/32.5 reps 15/12/10
Triceps ext machine
Lvl 30/40/50 reps 10/10/10
Standing db curls
15/17.5/22.5kg reps 10/10/10
Concentration curl
15kg/17.5/20 reps 10/10/9+1asst
Post workout shake and eggs for Brekky
That's good man that you can digest them
LevButlerov
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Fasted training as always
I'd like to start seeing more of your food, seems training is steady but not getting higher on weights.
have had some PB's of late - I struggle to get any higher with my bench my shoulder seems to get a bit of pain over 100kg -Fasted training as always
And with biceps - too scared to snap my tendon! Seated lever row was a PB last week too so next workout will add 5kg on that
Lunch today chicken and bacon pasta 51g protein
LevButlerov
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Shoulder yes thats the issue with many, have to be safe with it.
Looks high calorie and high fat, that's cream sauce? @rizzlekdizzle
Was some sour cream in there
@rizzlekdizzle physique is looking good man. Way to go
LevButlerov
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Nice that is one tasty dish
morning workout
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 20/35/50/60 10/10/10/10
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
Reverse fly machine
Lvl 50/60/70 reps 12/12/12 (PB)
Upright rows
30/40/40kg 3x10
Angled Leg press
40kg/80/120 reps 10/10/10
Seated hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Post workout protein shake
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 20/35/50/60 10/10/10/10
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
Reverse fly machine
Lvl 50/60/70 reps 12/12/12 (PB)
Upright rows
30/40/40kg 3x10
Angled Leg press
40kg/80/120 reps 10/10/10
Seated hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Post workout protein shake
shoulder day pretty awesome broly
@rizzlekdizzle nice job on the angled leg press. seated hamstring curls and seated calf raises are on point. love this for sure
@rizzlekdizzle bro this looking sweet! shoulders and angled leg presses the best. you won't go wrong
morning workout
Chest
1000m rower warm up
bench press machine (all benches taken)
Warm up then
Lvl 50/70/85/10 12/10/10/9
Incline chest machine
Lvl 60/70/85(PB) reps 12/10/10
Pec deck
Lvl 40-50-65 reps 12/12/10
Fly machine
Lvl 55/70/85(PB) reps 12/12/10
Arms
Bent over hanging single arm curve DB
10/12.4/15kg reps 10/10/10
Tri rope pull downs
Lvl 17.5/27.5/32.5 reps 15/12/8
Tricep dips 3x10
Decline DB curls
15/20/25kg 10/10/10
1x21’s 10kg each side ez_curl
Pumped!
Post gym protein
Chest
1000m rower warm up
bench press machine (all benches taken)
Warm up then
Lvl 50/70/85/10 12/10/10/9
Incline chest machine
Lvl 60/70/85(PB) reps 12/10/10
Pec deck
Lvl 40-50-65 reps 12/12/10
Fly machine
Lvl 55/70/85(PB) reps 12/12/10
Arms
Bent over hanging single arm curve DB
10/12.4/15kg reps 10/10/10
Tri rope pull downs
Lvl 17.5/27.5/32.5 reps 15/12/8
Tricep dips 3x10
Decline DB curls
15/20/25kg 10/10/10
1x21’s 10kg each side ez_curl
Pumped!
Post gym protein
Nice work
@rizzlekdizzle i'm liking these improvements for sure. shoulder training is looking sweet! i would love to see the improvements as they go
@rizzlekdizzle bros shoulder training on point. i gotta give you love for that. keep up the hardcore training i like it
assault bike is a good one. get a nice cardio workout to warm up @rizzlekdizzle the shoulder press is also looking sweet
@rizzlekdizzle you won't go wrong with the morning workout. this is a nice one for sure. you pushing some good exercises
@rizzlekdizzle solid shoulder work right here bro!
@rizzlekdizzle quality training update brother. Keep up the good work
Arvo workout.
row warm up 1000m
Back
Lever row
20/40/65 reps 10/10/10
Weighted pull-ups
+20kg/20/bw reps 9/7/11
Seated Lever row
30kg/40/55 (PB) reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ohead ext
Lvl 20/25/32.5 reps 15/12/10
Triceps ext machine
Lvl 30/40/50 reps 10/10/10
EZ curl high reps lighter weights
7.5kg each side/10/12.5 reps 21/17/16
Concentration curl
15kg/17.5/20 reps 10/10/10 (2asst)
Post workout shake
row warm up 1000m
Back
Lever row
20/40/65 reps 10/10/10
Weighted pull-ups
+20kg/20/bw reps 9/7/11
Seated Lever row
30kg/40/55 (PB) reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ohead ext
Lvl 20/25/32.5 reps 15/12/10
Triceps ext machine
Lvl 30/40/50 reps 10/10/10
EZ curl high reps lighter weights
7.5kg each side/10/12.5 reps 21/17/16
Concentration curl
15kg/17.5/20 reps 10/10/10 (2asst)
Post workout shake
Lunch today was pesto chicken pasta
@rizzlekdizzle Food looks good bro.....
LevButlerov
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Solid training today
Doesnt seem high protein, how much chicken?
There was 40gm protein in that meal - the chicken was a bit hidden in that pic though
LevButlerov
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It's hiding well
Arvo workout
1000m rower warm up
Shoulders
shoulder lever press
Wt each side 20/35/50/60 10/10/10/10
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
Reverse fly machine
Lvl 50/60/70 reps 12/12/12
Upright rows
30/40/40kg 3x10
Angled Leg press
40kg/80/120 reps 10/10/10
Seated hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Post workout protein shake
1000m rower warm up
Shoulders
shoulder lever press
Wt each side 20/35/50/60 10/10/10/10
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
Reverse fly machine
Lvl 50/60/70 reps 12/12/12
Upright rows
30/40/40kg 3x10
Angled Leg press
40kg/80/120 reps 10/10/10
Seated hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Post workout protein shake
LevButlerov
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Nice arvo grind and good mix hitting shoulders then rolling straight into lower body. Lever press volume was solid with a clear build up and the slow eccentrics on lateral raises show you're being intentional with the work. @rizzlekdizzle
Reverse flys and upright rows round out the delts well and you didn’t slack on legs either. Leg press and ham curls moved with steady progression and calves got hit with consistent load. Good to see the warmup on the rower too helps prime everything.
Post workout shake to wrap it all in is exactly what you want. But did you do a PWO meal? how big?
yeah was dinner time - mexican beef and rice - pretty big meal but don't really know the macros
Nice big omelette for Brekky with mushroom , some cheeses and beans
LevButlerov
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Good solid session
leg training is very cool stuff. i like how you mix up the angles and you are hitting a lot of calf work. very impressive ! @rizzlekdizzle
@rizzlekdizzle good job on the angled leg press too. you are pushing some good size and strength. happy to see this
Good update
@rizzlekdizzle bro nice job on this one. angled leg press is on point. i want to see more red meat though
nice job on the consistent training. i'm very impressed by this. i love the protein shake too its looking good! @rizzlekdizzle
bros this is a good setup. lots of good exercises @rizzlekdizzle this workout incredible
this is a nice setup man. the angled leg press is on point. i like the workouts @rizzlekdizzle
Fasted morning workout
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/9/7
Incline chest machine
Lvl 60/70/85 reps 12/10/10
Flys - DB
15kg/20/20 reps 10/10/10
Pec-deck
Lvl 40-55-70(PB) reps 12/12/10
Arms
Ez curl bar, wt on each side
10/15/17.5kg reps 10/10/10
Overhead Tri rope ext
Lvl 20/25/30/ reps 15/12/10
single arm cable ext pronated grip
Lvl 7.5/10/12.5 reps 10/10/9
Decline DB curls
15/20/25kg 10/10/10
Post gym protein and omelette!
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/9/7
Incline chest machine
Lvl 60/70/85 reps 12/10/10
Flys - DB
15kg/20/20 reps 10/10/10
Pec-deck
Lvl 40-55-70(PB) reps 12/12/10
Arms
Ez curl bar, wt on each side
10/15/17.5kg reps 10/10/10
Overhead Tri rope ext
Lvl 20/25/30/ reps 15/12/10
single arm cable ext pronated grip
Lvl 7.5/10/12.5 reps 10/10/9
Decline DB curls
15/20/25kg 10/10/10
Post gym protein and omelette!
LevButlerov
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Strong day with chest and arms I love it
Good update
@rizzlekdizzle Solid work right here!!
@rizzlekdizzle way to get some great training in. Keep up the good work.
@rizzlekdizzle Food is on point bro........
Morning workout.
row warm up 1000m
Back
Lever row
20/40/65 reps 10/10/10
Wide grip lat pulldown
Lvl 55/65/85 reps 10/10/10
Seated Lever row
30kg/40/55 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ohead ext
Lvl 20/25/32.5 reps 15/12/10
Triceps cable ext x body
Lvl 7.5/10reps 10/10/10
Standing DB curls
15kg/17.5/22.5 reps 3x10
EZ curl high reps lighter weights
7.5kg each side/10/12.5 reps 18/16/14
Post workout shake
row warm up 1000m
Back
Lever row
20/40/65 reps 10/10/10
Wide grip lat pulldown
Lvl 55/65/85 reps 10/10/10
Seated Lever row
30kg/40/55 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ohead ext
Lvl 20/25/32.5 reps 15/12/10
Triceps cable ext x body
Lvl 7.5/10reps 10/10/10
Standing DB curls
15kg/17.5/22.5 reps 3x10
EZ curl high reps lighter weights
7.5kg each side/10/12.5 reps 18/16/14
Post workout shake
stable mornings for you always training am
Morn workout
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 20/40/50/60 10/10/10/11(PB)
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
Reverse fly machine
Lvl 50/60/75(PB) reps 12/12/9
Angled Leg press
40kg/80/120 reps 10/10/10
Seated hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Leg ext
Lvl 30/40/50 reps 12/12/12
Post workout protein shake
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 20/40/50/60 10/10/10/11(PB)
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
Reverse fly machine
Lvl 50/60/75(PB) reps 12/12/9
Angled Leg press
40kg/80/120 reps 10/10/10
Seated hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Leg ext
Lvl 30/40/50 reps 12/12/12
Post workout protein shake
LevButlerov
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Another positive day at the gym
start upping weights?
Arvo workout
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/9/6
Incline chest machine
Lvl 60/70/85 reps 12/10/10
Fly machine
Lvl 55/65/80 reps 12/12/12
Diamond push-ups 3x12
Arms
Ez curl bar, wt on each side
10/15/20kg reps 10/10/10
Overhead Tri rope ext
Lvl 7.5/10/12.5reps 15/12/10
single arm cable ext pronated grip
Lvl 7.5/10/12.5 reps 10/10/9
Spider DB curls
12.5/15/17.5 10/10/10
Post gym protein shake.
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/9/6
Incline chest machine
Lvl 60/70/85 reps 12/10/10
Fly machine
Lvl 55/65/80 reps 12/12/12
Diamond push-ups 3x12
Arms
Ez curl bar, wt on each side
10/15/20kg reps 10/10/10
Overhead Tri rope ext
Lvl 7.5/10/12.5reps 15/12/10
single arm cable ext pronated grip
Lvl 7.5/10/12.5 reps 10/10/9
Spider DB curls
12.5/15/17.5 10/10/10
Post gym protein shake.
LevButlerov
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add some wide grip push ups to really get the chest pumped
sounds good the diamonds give a crazy inner chest pump too!add some wide grip push ups to really get the chest pumped
LevButlerov
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Diamonds with wide push ups is a kill
arms are looking amazing. the ez curl bar and overhead tricep rope extension are all on point. keep it up champ @rizzlekdizzle
@rizzlekdizzle bro you a true champion right here. looking really good. i want to see you push it more and more
You mean afternoon?
@rizzlekdizzle that is the way on the chest. good job warming up to start. great workout. and good finish on the pushups
@rizzlekdizzle chest and arm training is on point. we love to see this strong workouts. that is how its done
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