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[Grumpy]

Sunday session
Full body

Cable chest press
55
60
65

Smith shoulder press
55

Wide grip Seated row
78
82
86

Seated leg extensions
100

Hamstring curls
90kg

Vbar tricep pull
75
80
80

Bicep curls
20
22.5
22.5

Weighted sit ups 20kg
3 sets 12reps

30min cardio cross trainer

 

[Grumpy]

Sunday Steak night

 

[ceo]

Also one of my favourites

bros hell yeah!

 

[2Thick]

Thanks mate one of my favourites

Keep up the good work.

 

[ROIDDERS]

100% aa tasty if not more tasty than junk food

Absolutely. It's good to be addicted to healthy food.

 

[Grumpy]

Monday session changed days
Chest and back

Cable chest press
55
60
65

Bent over Barbell row
75
80
90

Cable flys
Low to high
30
35
35

Neutral grip lat pull down
72
84
90

Smith shoulder press
50
55
60

Leg lowers holding 20kg db

25min cardio cross trainer

 

[RoySimpson]

Friday session
Arms

Vbar triceps
70kg
75kg
80kg

Reverse grip tricep pull
45kg
50kg
50kg

Barbell bicep curls
50kg
55kg
55kg

Hammer curls
22.5kg

Concentration curls
22.5kg

Bit of shoulder rehabilitation
Single arm face pull
50kg

Resistance band shoulder


Weighted sit ups
15kg ball on chest

25mins cardio cross trainer

@Grumpy smashing those arms!

 

[LevButlerov]

Monday session changed days
Chest and back

Cable chest press
55
60
65

Bent over Barbell row
75
80
90

Cable flys
Low to high
30
35
35

Neutral grip lat pull down
72
84
90

Smith shoulder press
50
55
60

Leg lowers holding 20kg db

25min cardio cross trainer

cables are a good start, can you move up on the weights and reps?

 

[Grumpy]

cables are a good start, can you move up on the weights and reps?

Yes definitely

 

[LevButlerov]

Yes definitely

lets do it

 

[ballin2504]

Friday session
Arms

Vbar triceps
70kg
75kg
80kg

Reverse grip tricep pull
45kg
50kg
50kg

Barbell bicep curls
50kg
55kg
55kg

Hammer curls
22.5kg

Concentration curls
22.5kg

Bit of shoulder rehabilitation
Single arm face pull
50kg

Resistance band shoulder


Weighted sit ups
15kg ball on chest

25mins cardio cross trainer

@Grumpy putting some really good work in man. Keep up the good work.

 

[Grumpy]

@Grumpy putting some really good work in man. Keep up the good work.

Thanks mate

 

[Grumpy]

Tuesday session
Quick full body
3 sets 10reps

Db chest press
35
37.5
40

Db shoulder press
22.5
25
25

Vbar triceps
75
80
80

Single arm face pull
45

Bicep curls inwards
22.5
25
25

Standing Bent over row cable
Full stack
100kg

Weighted sit ups 20kg
3 sets 12reps

25min cardio cross trainer

 

[LevButlerov]

Tuesday session
Quick full body
3 sets 10reps

Db chest press
35
37.5
40

Db shoulder press
22.5
25
25

Vbar triceps
75
80
80

Single arm face pull
45

Bicep curls inwards
22.5
25
25

Standing Bent over row cable
Full stack
100kg

Weighted sit ups 20kg
3 sets 12reps

25min cardio cross trainer

pumping hard today again @Grumpy any good food?

 

[Grumpy]

Spicy Beef salad today

 

[LevButlerov]

Spicy Beef salad today View attachment 135514

talk about tasty I'm here drinking my PM shake and I see this! @Grumpy

 

[Grumpy]

talk about tasty I'm here drinking my PM shake and I see this! @Grumpy

Was good even if i say so myself

 

[Grumpy]

Thursday session
Legs shoulders

Trap bar dead lifts
120
125
130

X rear delt pull
25kg

Straight leg dead lifts
90
100
110

Smith shoulder press
50kg
55kg
60kg

Sled push
120
130
130

25min cardio cross trainer

Hanging leg lifts

 

[LevButlerov]

Was good even if i say so myself

looks good too

 

[Grumpy]

Friday session
Arms

Vbar triceps
70kg
75kg
80kg

Split Rope triceps
55kg
55kg
60kg

Barbell bicep curls
50kg
55kg
60kg

Hammer curls
22.5kg
25kg

Concentration curls
22.5kg

Bit of shoulder rehabilitation
Single arm face pull
50kg

Resistance band shoulder


Weighted sit ups
20kg ball on chest

25mins cardio cross trainer

Already 4 sessions in this week will do one more Sunday 5 sessions totall

 

[LevButlerov]

Friday session
Arms

Vbar triceps
70kg
75kg
80kg

Split Rope triceps
55kg
55kg
60kg

Barbell bicep curls
50kg
55kg
60kg

Hammer curls
22.5kg
25kg

Concentration curls
22.5kg

Bit of shoulder rehabilitation
Single arm face pull
50kg

Resistance band shoulder


Weighted sit ups
20kg ball on chest

25mins cardio cross trainer

Already 4 sessions in this week will do one more Sunday 5 sessions totall

Good arm session, 60kg curls and heavy tricep stacks both solid work. impressed you're steady now @Grumpy

 

[Grumpy]

Good arm session, 60kg curls and heavy tricep stacks both solid work. impressed you're steady now @Grumpy

Definitely steady getting a lot of comments the last few weeks people noticing the size difference

 

[LevButlerov]

Definitely steady getting a lot of comments the last few weeks people noticing the size difference

sweet

 

[Grumpy]

Monday session
Chest and back

Cable chest press
60
65
70

Bent over Barbell row
75
80
90

Cable flys
Low to high
30
35
35

Neutral grip lat pull down
72
90
96

Smith shoulder press
50
55
60

Leg lowers holding 20kg db

25min cardio cross trainer

 

[LevButlerov]

Monday session
Chest and back

Cable chest press
60
65
70

Bent over Barbell row
75
80
90

Cable flys
Low to high
30
35
35

Neutral grip lat pull down
72
90
96

Smith shoulder press
50
55
60

Leg lowers holding 20kg db

25min cardio cross trainer

Good chest and back session, 90kg rows and 96kg pulldowns are pumped @Grumpy but the smith shoulder press 60kgs a bit high? any pain?
any new food pics?

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

 

[Pigsy]

Good chest and back session, 90kg rows and 96kg pulldowns are pumped @Grumpy but the smith shoulder press 60kgs a bit high? any pain?
any new food pics?

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

Strong lifts

 

[vanlife_gymbum]

Definitely steady getting a lot of comments the last few weeks people noticing the size difference

Nice bro! Good work

 

[Grumpy]

Good chest and back session, 90kg rows and 96kg pulldowns are pumped @Grumpy but the smith shoulder press 60kgs a bit high? any pain?
any new food pics?

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

Thanks mate strength definitely retuning no pain in shoulders bit sore this morning wont go any higher for the shoulders

 

[Grumpy]

Beef fried rice last night
Bad picture very tasty

 

[LevButlerov]

Beef fried rice last night
Bad picture very tasty

Beef fried rice, big win there @Grumpy looks tasty!
@waggat @Madmax46 @Yuri check this meal out

 

[Yuri]

Beef fried rice, big win there @Grumpy looks tasty!
@waggat @Madmax46 @Yuri check this meal out

Looks lit

 

[LevButlerov]

Looks lit

it does

 

[Grumpy]

Tuesday session
Full body

Db bench
35
37.5
40

Db shoulder press
22.5
22.5
25

Neutral grip row
78
86
86

V tricep
75
75
80

Hammer curls
20
22.5
22.5

Calf raises
90
100
110

Hanging leg lifts

25min cardio cross trainer

 

[Grumpy]

Breakfast
Greek yoghurt
Protien
Strawberry
Walnuts
Chia seeds

 

[LevButlerov]

Tuesday session
Full body

Db bench
35
37.5
40

Db shoulder press
22.5
22.5
25

Neutral grip row
78
86
86

V tricep
75
75
80

Hammer curls
20
22.5
22.5

Calf raises
90
100
110

Hanging leg lifts

25min cardio cross trainer

Good full body day, 40kg bench and 86kg rows both solid lift and I love your cardio

 

[LevButlerov]

Breakfast
Greek yoghurt
Protien
Strawberry
Walnuts
Chia seeds

Nice clean breakfast

 

[Grumpy]

Pesto chicken and fetta salad today

 

[LevButlerov]

Pesto chicken and fetta salad today View attachment 137886

beautiful @Grumpy
@Yuri @Madmax46 @Freki @waggat take note

 

[waggat]

Pesto chicken and fetta salad today View attachment 137886

Wow that looks awesome!

 

[Grumpy]

Bit of a top up from the legend @ODINLABS

 

[LevButlerov]

Bit of a top up from the legend @ODINLABS

Nice! @ODINLABS touchdown looks clean! @Grumpy

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

 

[Dreamer]

Pesto chicken and fetta salad today View attachment 137886

That looks amazing man, making me hungry

 

[Grumpy]

Thursday session
Legs shoulders

Trap bar dead lifts
130
140
150

X rear delt pull
25kg

Straight leg dead lifts
90
110
120

Smith shoulder press
50kg
55kg
60kg

Sled push
120
130
140

25min cardio cross trainer

Hanging leg lifts

 

[LevButlerov]

Thursday session
Legs shoulders

Trap bar dead lifts
130
140
150

X rear delt pull
25kg

Straight leg dead lifts
90
110
120

Smith shoulder press
50kg
55kg
60kg

Sled push
120
130
140

25min cardio cross trainer

Hanging leg lifts

Good Thursday session 150kg trap bar and 120kg stiff legs hit strong! you back into it @Grumpy

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki


@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46

 

[Allupfromhere]

Thursday session
Legs shoulders

Trap bar dead lifts
130
140
150

X rear delt pull
25kg

Straight leg dead lifts
90
110
120

Smith shoulder press
50kg
55kg
60kg

Sled push
120
130
140

25min cardio cross trainer

Hanging leg lifts

Onya grumps nice work brother

 

[Grumpy]

Simple lunch today busy day
Chicken haloumi and salad wrap

 

[LevButlerov]

Simple lunch today busy day
Chicken haloumi and salad wrap View attachment 138679

simple but beautiful @Grumpy

@waggat @Yuri @rizzlekdizzle @Madmax46 @Freki

 

[waggat]

Simple lunch today busy day
Chicken haloumi and salad wrap View attachment 138679

Awesome presentation! Plus anyone who uses haloumi must be a serious cook (I don't use it but it seems fancy to me ).

 

[Grumpy]

Awesome presentation! Plus anyone who uses haloumi must be a serious cook (I don't use it but it seems fancy to me ).

Love haloumi

 

[Allupfromhere]

Simple lunch today busy day
Chicken haloumi and salad wrap View attachment 138679

Thats a wicked looking wrap and an even better photo

 

[Grumpy]

Friday session
Arms

Vbar triceps
70kg
75kg
80kg

Split Rope triceps
55kg
55kg
60kg

Barbell bicep curls
50kg
55kg
60kg

Hammer curls
22.5kg
25kg

Concentration curls
22.5kg


Single arm face pull
50kg

Concentration curls
25kg

Weighted sit ups
20kg ball on chest

25mins cardio cross trainer

 

[Grumpy]

Thats a wicked looking wrap and an even better photo

Cheers man was good marinated the chicken with Portuguese seasoning

 

[Allupfromhere]

Cheers man was good marinated the chicken with Portuguese seasoning

Always said since the first meal i seen of yours, best food on evo haha @Wheelhouse87 had some absolute bangers too. Glad to see your well and killing it again brother

 

[Grumpy]

Always said since the first meal i seen of yours, best food on evo haha @Wheelhouse87 had some absolute bangers too. Glad to see your well and killing it again brother

Cheers mate pushing through like all of us

 

[Pigsy]

Good to have your food Porn back @Grumpy.

What you say @LevButlerov

 

[LevButlerov]

Friday session
Arms

Vbar triceps
70kg
75kg
80kg

Split Rope triceps
55kg
55kg
60kg

Barbell bicep curls
50kg
55kg
60kg

Hammer curls
22.5kg
25kg

Concentration curls
22.5kg


Single arm face pull
50kg

Concentration curls
25kg

Weighted sit ups
20kg ball on chest

25mins cardio cross trainer

Good arm day,nice to see that 60kg barbell curl holding clean. @Grumpy

 

[LevButlerov]

Good to have your food Porn back @Grumpy.

What you say @LevButlerov

I say its a thing of beauty to see nice meal pics

 

[Grumpy]

Bit of steak and a bit of chicken tonight coupled with some fresh salad cant go wrong

 

[LevButlerov]

Bit of steak and a bit of chicken tonight coupled with some fresh salad cant go wrong View attachment 138811

your steaks are beautiful no kidding @Grumpy rare?

@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46 @Freki

 

[Dreamer]

Bit of steak and a bit of chicken tonight coupled with some fresh salad cant go wrong View attachment 138811

looks amazing

 

[waggat]

Bit of steak and a bit of chicken tonight coupled with some fresh salad cant go wrong View attachment 138811

Steak and salad such a good meal hey.

 

[Yuri]

your steaks are beautiful no kidding @Grumpy rare?

@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46 @Freki

These looking incredible, why would people want to eat junk food when you have something like this

 

[LevButlerov]

These looking incredible, why would people want to eat junk food when you have something like this

exactly

 

[Madmax46]

Bit of steak and a bit of chicken tonight coupled with some fresh salad cant go wrong View attachment 138811

Perfect meal right there

 

[Wheelhouse87]

Always said since the first meal i seen of yours, best food on evo haha @Wheelhouse87 had some absolute bangers too. Glad to see your well and killing it again brother

Hahaha thanks brother.. no kitchen for months hasnt helped me.. very basic at the moment

 

[Allupfromhere]

Hahaha thanks brother.. no kitchen for months hasnt helped me.. very basic at the moment

Yeah that'll do it brother, you getting through the renos all good?

 

[Grumpy]

Tuesday session
Chest and back

Cable chest press
60
65
75

Bent over Barbell row
80
90
100

Cable flys
Low to high
30
35
40

Neutral grip lat pull down
72
90
100

Smith shoulder press
50
55
65

Leg lowers holding 25kg db

30min cardio cross trainer

 

[Dreamer]

Tuesday session
Chest and back

Cable chest press
60
65
75

Bent over Barbell row
80
90
100

Cable flys
Low to high
30
35
40

Neutral grip lat pull down
72
90
100

Smith shoulder press
50
55
65

Leg lowers holding 25kg db

30min cardio cross trainer

Love the low to high flies, amazing underrated movement

 

[Grumpy]

Love the low to high flies, amazing underrated movement

Agree actually a really good exercise

 

[Grumpy]

Steak mushroom and onion wrap today will add some crispy lettuce

 

[LevButlerov]

Steak mushroom and onion wrap today will add some crispy lettuce View attachment 140215

I like that, high protein and tasty @Grumpy

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle

 

[Dreamer]

Steak mushroom and onion wrap today will add some crispy lettuce View attachment 140215

Oh wow I havent had lunch yet and that looks insanely good

 

[BeMe]

Steak mushroom and onion wrap today will add some crispy lettuce View attachment 140215

I already ate dinner and this is making me hungry again. I bet it tasted even better than it looks

 

[Grumpy]

I already ate dinner and this is making me hungry again. I bet it tasted even better than it looks

Was a great wrap

 

[Grumpy]

I like that, high protein and tasty @Grumpy

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle

Thanks mate

 

[LevButlerov]

Thanks mate

EVO family support your way

 

[LevButlerov]

Was a great wrap

I think needs some spice

 

[Grumpy]

I think needs some spice

True

 

[LevButlerov]

True

lets see more pics of food

 

[R.AP]

You Evo boys are on point with your nutrition. Awesome. I'm with @LevButlerov let's see some more pics

 

[Grumpy]

Thursday session
Legs shoulders

Trap bar dead lifts
130
150
160

X rear delt pull
30kg

Straight leg dead lifts
90
120
130

Smith shoulder press
50kg
55kg
60kg

Sled push
120
135
150

25min cardio cross trainer

Hanging leg lifts

 

[Grumpy]

Nice spicy beef salad for lunch before training

 

[LevButlerov]

Thursday session
Legs shoulders

Trap bar dead lifts
130
150
160

X rear delt pull
30kg

Straight leg dead lifts
90
120
130

Smith shoulder press
50kg
55kg
60kg

Sled push
120
135
150

25min cardio cross trainer

Hanging leg lifts

Trap bar pulls at 160kg and straight leg deads at 130kg strong lower day
Smith press at 60kg and the sled work finish impresive!

 

[LevButlerov]

Nice spicy beef salad for lunch before training View attachment 141262

beautiful meal pic @Grumpy
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

Nice spicy beef salad for lunch before training View attachment 141262

Restaurant quality

 

[Grumpy]

Trap bar pulls at 160kg and straight leg deads at 130kg strong lower day
Smith press at 60kg and the sled work finish impresive!

Thanks mate was a good session

 

[Grumpy]

Friday session
Full body

Db bench
35
37.5
40

Db shoulder press
22.5
22.5
25

Neutral grip row
78
86
90

V tricep
75
75
80

Hammer curls
20
22.5
22.5

Calf raises
90
100
110

Hanging leg lifts

25min cardio cross trainer

 

[Dreamer]

Friday session
Full body

Db bench
35
37.5
40

Db shoulder press
22.5
22.5
25

Neutral grip row
78
86
90

V tricep
75
75
80

Hammer curls
20
22.5
22.5

Calf raises
90
100
110

Hanging leg lifts

25min cardio cross trainer

Nice session Grumpy, 40s on DB is nice, love the cross trainer too

 

[LevButlerov]

Friday session
Full body

Db bench
35
37.5
40

Db shoulder press
22.5
22.5
25

Neutral grip row
78
86
90

V tricep
75
75
80

Hammer curls
20
22.5
22.5

Calf raises
90
100
110

Hanging leg lifts

25min cardio cross trainer

good pump there planks?

 

[Pigsy]

Friday session
Full body

Db bench
35
37.5
40

Db shoulder press
22.5
22.5
25

Neutral grip row
78
86
90

V tricep
75
75
80

Hammer curls
20
22.5
22.5

Calf raises
90
100
110

Hanging leg lifts

25min cardio cross trainer

Nice work brother

 

[Grumpy]

Nice session Grumpy, 40s on DB is nice, love the cross trainer too

Thanks mate have to keep the cardio up

 

[Grumpy]

Nice work brother

Thanks @Pigsy

 

[waggat]

Nice spicy beef salad for lunch before training View attachment 141262

Next level that!

 

[Grumpy]

Sunday session
Arms

Vbar triceps
70kg
75kg
80kg

Split Rope triceps
55kg
55kg
60kg

Barbell bicep curls
50kg
55kg
60kg

Hammer curls
22.5kg
25kg

Concentration curls
25kg


Single arm face pull
50kg

Weighted sit ups
20kg ball on chest

25mins cardio cross trainer

 

[Dreamer]

Sunday session
Arms

Vbar triceps
70kg
75kg
80kg

Split Rope triceps
55kg
55kg
60kg

Barbell bicep curls
50kg
55kg
60kg

Hammer curls
22.5kg
25kg

Concentration curls
25kg


Single arm face pull
50kg

Weighted sit ups
20kg ball on chest

25mins cardio cross trainer

Nice session Grumpy, big hammer curls and respect for the direct ab work

 

[Grumpy]

Nice session Grumpy, big hammer curls and respect for the direct ab work

Thanks mate

 

[LevButlerov]

Sunday session
Arms

Vbar triceps
70kg
75kg
80kg

Split Rope triceps
55kg
55kg
60kg

Barbell bicep curls
50kg
55kg
60kg

Hammer curls
22.5kg
25kg

Concentration curls
25kg


Single arm face pull
50kg

Weighted sit ups
20kg ball on chest

25mins cardio cross trainer

Good arm session
the 80 kg triceps work and 60 kg barbell curls both hit hard, you back! @Grumpy

 

[Grumpy]

Monday session
Chest and back

Single arm db bench
Holding one db while pressing other
27.5
30
35

Standing Neutral grip row cable
55
60
65

Overhead db press
32.5
35
35

Standing db upright row
35
37.5
40

Db shoulder press
20
22.5
25

V sit ups
3 sets 12reps

25min cardio cross trainer

 

[LevButlerov]

Monday session
Chest and back

Single arm db bench
Holding one db while pressing other
27.5
30
35

Standing Neutral grip row cable
55
60
65

Overhead db press
32.5
35
35

Standing db upright row
35
37.5
40

Db shoulder press
20
22.5
25

V sit ups
3 sets 12reps

25min cardio cross trainer

Good session with the 35 kg single arm bench and the 65 cable rows both hitting hard @Grumpy you're back 100% right? these are like your old lifts

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP

 

[Grumpy]

Good session with the 35 kg single arm bench and the 65 cable rows both hitting hard @Grumpy you're back 100% right? these are like your old lifts

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP

Definitely getting there id say im almost back to the old lifts
Feeling good pumping through