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rizzlekdizzle said:
yeah you can fish along the beaches (but you wouldn't at this one lots of swimmers) but there is also great boat fishing a short trip out.
Click to expand...
Wow you're blessed bro. Looks like a great spot to live. Paradise to most people really
 
Evening workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20 reps 10/10/8(PB)
Lat raises
15kg/15/15/8kg reps 10/10/10/10 last set slow eccentric light weight (burn ++!)
Rear cable fly single arm
Lvl 7.5/10/12.5 reps 10/10/10
Shoulder press machine
Lvl reps 40/50/65 full stack reps 10/10/10

Felt strong on the shoulders today

Legs - knee injury and also recent quad tear (feeling better) but still not going too hard
Angled Leg press
40kg/80/120 reps 3x10
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raises
40/40/60 reps 12/12/10
Seated leg ext
Lvl 35/45/55 reps 12/12/10

Dinner after - salmon with noodles and veges
 
rizzlekdizzle said:
Felt a good pump post workout
View attachment 134871
Click to expand...
rizzlekdizzle said:
Morning fasted workout
5min assault bike warm up
Shoulders
Seated shoulder press machine
Lvl 35/50/65(full stack) reps 12/12/12
Lat raises
15kg/15/15/8kg reps 10/10/10/10 last set slow eccentric light weight
Rear cable fly single arm
Lvl 7.5/10/12.5 reps 10/10/10
V bar cable presses
20/25/35 reps 3x10

Legs - knee injury and also recent quad tear so not going too hard
Seated leg ext
35/40/40 3x10
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raise
40/40/60 reps 12/12/10
Click to expand...
rizzlekdizzle said:
Morning fasted workout
5min assault bike warm up
Shoulders
Seated shoulder press machine
Lvl 35/50/65(full stack) reps 12/12/12
Lat raises
15kg/15/15/8kg reps 10/10/10/10 last set slow eccentric light weight
Rear cable fly single arm
Lvl 7.5/10/12.5 reps 10/10/10
V bar cable presses
20/25/35 reps 3x10

Legs - knee injury and also recent quad tear so not going too hard
Seated leg ext
35/40/40 3x10
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raise
40/40/60 reps 12/12/10
Click to expand...
rizzlekdizzle said:
Chicken fajita bowl with some rice for lunch oh yeah
View attachment 136365
Click to expand...
Not much to say really because you are smashing it🔥🔥🔥
 
rizzlekdizzle said:
Evening workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20 reps 10/10/8(PB)
Lat raises
15kg/15/15/8kg reps 10/10/10/10 last set slow eccentric light weight (burn ++!)
Rear cable fly single arm
Lvl 7.5/10/12.5 reps 10/10/10
Shoulder press machine
Lvl reps 40/50/65 full stack reps 10/10/10

Felt strong on the shoulders today

Legs - knee injury and also recent quad tear (feeling better) but still not going too hard
Angled Leg press
40kg/80/120 reps 3x10
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raises
40/40/60 reps 12/12/10
Seated leg ext
Lvl 35/45/55 reps 12/12/10

Dinner after - salmon with noodles and veges
Click to expand...
Looking after niggles is a part of the game brother, sound like you are not pushing your knee to hard.
 
image.webp
 
rizzlekdizzle said:
Evening workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20 reps 10/10/8(PB)
Lat raises
15kg/15/15/8kg reps 10/10/10/10 last set slow eccentric light weight (burn ++!)
Rear cable fly single arm
Lvl 7.5/10/12.5 reps 10/10/10
Shoulder press machine
Lvl reps 40/50/65 full stack reps 10/10/10

Felt strong on the shoulders today

Legs - knee injury and also recent quad tear (feeling better) but still not going too hard
Angled Leg press
40kg/80/120 reps 3x10
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raises
40/40/60 reps 12/12/10
Seated leg ext
Lvl 35/45/55 reps 12/12/10

Dinner after - salmon with noodles and veges
Click to expand...
Leveling that training up :D
 
rizzlekdizzle said:
Evening workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20 reps 10/10/8(PB)
Lat raises
15kg/15/15/8kg reps 10/10/10/10 last set slow eccentric light weight (burn ++!)
Rear cable fly single arm
Lvl 7.5/10/12.5 reps 10/10/10
Shoulder press machine
Lvl reps 40/50/65 full stack reps 10/10/10

Felt strong on the shoulders today

Legs - knee injury and also recent quad tear (feeling better) but still not going too hard
Angled Leg press
40kg/80/120 reps 3x10
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raises
40/40/60 reps 12/12/10
Seated leg ext
Lvl 35/45/55 reps 12/12/10

Dinner after - salmon with noodles and veges
Click to expand...
Nothing like a strong shoulder session 💪
And legs in the same session is 💰 baby
Your killing this one homie
 
SPOONMAN366 said:
Nothing like a strong shoulder session 💪
And legs in the same session is 💰 baby
Your killing this one homie
Click to expand...
shoulder press gotta be careful though
 
Morning fasted workout

Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/100/100kg Reps 12/10/10/9 (PB for total reps) wt up next time
Incline Chest press machine W
Lvl 60/80/100 reps 12/10/9
Pec-deck
Lvl 40-55-70 reps 12/10/10 (PB)
Cable fly machine
Lvl 60-70-80 reps 12/12/10

Arms
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
straight bar push downs
Lvl 20/27.5/35 reps 15/12/10
X body single arm cable ext
Lvl 7.5/10/12.5 reps 10/10/9
curl machine
30/40/50 reps 3x10

Protein shake after and eggs
 
rizzlekdizzle said:
Morning fasted workout

Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/100/100kg Reps 12/10/10/9 (PB for total reps) wt up next time
Incline Chest press machine W
Lvl 60/80/100 reps 12/10/9
Pec-deck
Lvl 40-55-70 reps 12/10/10 (PB)
Cable fly machine
Lvl 60-70-80 reps 12/12/10

Arms
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
straight bar push downs
Lvl 20/27.5/35 reps 15/12/10
X body single arm cable ext
Lvl 7.5/10/12.5 reps 10/10/9
curl machine
30/40/50 reps 3x10

Protein shake after and eggs
Click to expand...
Good morning training @rizzlekdizzle , strong incline press 100kg getting it pumped in AM!
good volume all around, always impressed with your Am training. :D

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki
 
rizzlekdizzle said:
Morning fasted workout

Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/100/100kg Reps 12/10/10/9 (PB for total reps) wt up next time
Incline Chest press machine W
Lvl 60/80/100 reps 12/10/9
Pec-deck
Lvl 40-55-70 reps 12/10/10 (PB)
Cable fly machine
Lvl 60-70-80 reps 12/12/10

Arms
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
straight bar push downs
Lvl 20/27.5/35 reps 15/12/10
X body single arm cable ext
Lvl 7.5/10/12.5 reps 10/10/9
curl machine
30/40/50 reps 3x10

Protein shake after and eggs
Click to expand...
Nice workout the rower machine is brutal, especially first thing in the morning
 
yeah I'm not always excited about the rower but it gets the blood pumping. And I really like the AM training when I can - can't hve a better start to the day really. My gym was even doing a giveaway this morning so I git a new towel and a protein bar - free coffee too.
 
rizzlekdizzle said:
yeah I'm not always excited about the rower but it gets the blood pumping. And I really like the AM training when I can - can't hve a better start to the day really. My gym was even doing a giveaway this morning so I git a new towel and a protein bar - free coffee too.
Click to expand...
I used to do 10km daily on the rower when I was training for football in the off season, I dont use it much anymore I might bring it back into rotation
 
rizzlekdizzle said:
yeah I'm not always excited about the rower but it gets the blood pumping. And I really like the AM training when I can - can't hve a better start to the day really. My gym was even doing a giveaway this morning so I git a new towel and a protein bar - free coffee too.
Click to expand...
Why no love for the rower? Its like getting extra bodybuilding while doing cardio lol. It's the most complete single excercise there is. Hits 90 percent of the bodies muscles in one single excercise. What's not to love bro?
 
BeMe said:
Why no love for the rower? Its like getting extra bodybuilding while doing cardio lol. It's the most complete single excercise there is. Hits 90 percent of the bodies muscles in one single excercise. What's not to love bro?
Click to expand...
Yeah one of my favs , least used piece of equipment in the gym , says something
 
BeMe said:
Why no love for the rower? Its like getting extra bodybuilding while doing cardio lol. It's the most complete single excercise there is. Hits 90 percent of the bodies muscles in one single excercise. What's not to love bro?
Click to expand...
no just first thing in the early morning - i like to include it but don't always feel energised for it until it gets going
 
rizzlekdizzle said:
Morning fasted workout

Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/100/100kg Reps 12/10/10/9 (PB for total reps) wt up next time
Incline Chest press machine W
Lvl 60/80/100 reps 12/10/9
Pec-deck
Lvl 40-55-70 reps 12/10/10 (PB)
Cable fly machine
Lvl 60-70-80 reps 12/12/10

Arms
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
straight bar push downs
Lvl 20/27.5/35 reps 15/12/10
X body single arm cable ext
Lvl 7.5/10/12.5 reps 10/10/9
curl machine
30/40/50 reps 3x10

Protein shake after and eggs
Click to expand...
Strong number fasted big man, you putting in the work 💪
rizzlekdizzle said:
yeah I'm not always excited about the rower but it gets the blood pumping. And I really like the AM training when I can - can't hve a better start to the day really. My gym was even doing a giveaway this morning so I git a new towel and a protein bar - free coffee too.
Click to expand...
💯 on this bro it just sets you up so well for anything that comes through for the rest of the day. Even better when it kicks off with a few freebies 😍
 
rizzlekdizzle said:
Morning fasted workout

Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/100/100kg Reps 12/10/10/9 (PB for total reps) wt up next time
Incline Chest press machine W
Lvl 60/80/100 reps 12/10/9
Pec-deck
Lvl 40-55-70 reps 12/10/10 (PB)
Cable fly machine
Lvl 60-70-80 reps 12/12/10

Arms
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
straight bar push downs
Lvl 20/27.5/35 reps 15/12/10
X body single arm cable ext
Lvl 7.5/10/12.5 reps 10/10/9
curl machine
30/40/50 reps 3x10

Protein shake after and eggs
Click to expand...
Big bucks work on the chest and arms bro
In and out with big weight
You are moving like a 🦬
 
rizzlekdizzle said:
no just first thing in the early morning - i like to include it but don't always feel energised for it until it gets going
Click to expand...
Ah ya that makes total sense. I was confused cuz you look built to row. I went to school with a guy who rowed for team Canada and his physique looked just like yours. That guys was a weapon and we were only in highschool
 
IMG_3766.webp
tough weekend to get to the gym but managed a good swim in the ocean today.
Dinner was chicken skewers and some
MB9 steak with rice and vege
 
rizzlekdizzle said:
View attachment 139598 tough weekend to get to the gym but managed a good swim in the ocean today.
Dinner was chicken skewers and some
MB9 steak with rice and vege
Click to expand...
Had to look up the meaning of MB9. Fancy fancy lol. Do you ever feel sick from eating that much Wagyu or is it just me? If I eat those skewers there that would be about my max before my stomach starts to feel a bit iffy.
 
rizzlekdizzle said:
Tomato and prawn spaghetti was popular!
View attachment 139466
Click to expand...

rizzlekdizzle said:
View attachment 139598 tough weekend to get to the gym but managed a good swim in the ocean today.
Dinner was chicken skewers and some
MB9 steak with rice and vege
Click to expand...
ok thats some good looking food :D iron chef coming and high protein too!
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46
 
BeMe said:
Had to look up the meaning of MB9. Fancy fancy lol. Do you ever feel sick from eating that much Wagyu or is it just me? If I eat those skewers there that would be about my max before my stomach starts to feel a bit iffy.
Click to expand...
its that fancy beef lol :P
 
Arvo workout.
row warm up 1000m
Back
Bent over lever row
Bar + 20/50/65 reps 10/10/8
Lat pull downs
Lvl 55/75/85 reps 10/10/8
Bent over BB row
40/60/80(PB) reps 10/10/8
Back ext
Bw/+10/+15kg 3x10

Arms
Tri overhead rope ext
Lvl 20/27.5/32.5 reps 15/12/8
X-body single arm cable ext
Lvl 7.5/10/12.5 reps 10/10/10
Ez curl bar
Each side 10/15/20kg reps 10/10/10
Spider curls
12.5kg/15/15 reps 10/9/9

Post workout shake
 
rizzlekdizzle said:
Arvo workout.
row warm up 1000m
Back
Bent over lever row
Bar + 20/50/65 reps 10/10/8
Lat pull downs
Lvl 55/75/85 reps 10/10/8
Bent over BB row
40/60/80(PB) reps 10/10/8
Back ext
Bw/+10/+15kg 3x10

Arms
Tri overhead rope ext
Lvl 20/27.5/32.5 reps 15/12/8
X-body single arm cable ext
Lvl 7.5/10/12.5 reps 10/10/10
Ez curl bar
Each side 10/15/20kg reps 10/10/10
Spider curls
12.5kg/15/15 reps 10/9/9

Post workout shake
Click to expand...
Nice way to finish the arvo legend, strong work on the 80keg bb rows 👊
 
Was feeling strong today too. Also got a little sun on the weekend hence some redness but that will brown up in a day.
IMG_3773.webp
IMG_3770.webp
 
Allupfromhere said:
Midsection coming in nice and tight too bro, how you finding the tren? Your keeping it low at the moment arent ya?
Click to expand...
Yeah bro 100mg/week micro doses. No sides at all. Had 1 warm night but that was coz of the weather.
 
rizzlekdizzle said:
Arvo workout.
row warm up 1000m
Back
Bent over lever row
Bar + 20/50/65 reps 10/10/8
Lat pull downs
Lvl 55/75/85 reps 10/10/8
Bent over BB row
40/60/80(PB) reps 10/10/8
Back ext
Bw/+10/+15kg 3x10

Arms
Tri overhead rope ext
Lvl 20/27.5/32.5 reps 15/12/8
X-body single arm cable ext
Lvl 7.5/10/12.5 reps 10/10/10
Ez curl bar
Each side 10/15/20kg reps 10/10/10
Spider curls
12.5kg/15/15 reps 10/9/9

Post workout shake
Click to expand...
Sweet workout bro.

What is LVL?
 
stevesmi said:
@rizzlekdizzle definitely noticing your vascularity is getting stronger. Keep up the good work man. You're getting leaner and more muscular at the same time.
Click to expand...
now if I can only convince the wife to touch me she can enjoy the fruits of my labor!
 
rizzlekdizzle said:
now if I can only convince the wife to touch me she can enjoy the fruits of my labor!
Click to expand...
reminds me of when my wife threw herself off the balcony. We were getting in an argument about sex during our vacation. @rizzlekdizzle Next thing I knew, she was jumping off a balcony. Crazy stuff.
 
rizzlekdizzle said:
Morning fasted workout

Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/100/100kg Reps 12/10/10/9 (PB for total reps) wt up next time
Incline Chest press machine W
Lvl 60/80/100 reps 12/10/9
Pec-deck
Lvl 40-55-70 reps 12/10/10 (PB)
Cable fly machine
Lvl 60-70-80 reps 12/12/10

Arms
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
straight bar push downs
Lvl 20/27.5/35 reps 15/12/10
X body single arm cable ext
Lvl 7.5/10/12.5 reps 10/10/9
curl machine
30/40/50 reps 3x10

Protein shake after and eggs
Click to expand...
rizzlekdizzle said:
Lunch today
View attachment 138757
Click to expand...
rizzlekdizzle said:
Tomato and prawn spaghetti was popular!
View attachment 139466
Click to expand...
rizzlekdizzle said:
View attachment 139598 tough weekend to get to the gym but managed a good swim in the ocean today.
Dinner was chicken skewers and some
MB9 steak with rice and vege
Click to expand...
Bro the food, now I am starving 😂.
 
rizzlekdizzle said:
Arvo workout.
row warm up 1000m
Back
Bent over lever row
Bar + 20/50/65 reps 10/10/8
Lat pull downs
Lvl 55/75/85 reps 10/10/8
Bent over BB row
40/60/80(PB) reps 10/10/8
Back ext
Bw/+10/+15kg 3x10

Arms
Tri overhead rope ext
Lvl 20/27.5/32.5 reps 15/12/8
X-body single arm cable ext
Lvl 7.5/10/12.5 reps 10/10/10
Ez curl bar
Each side 10/15/20kg reps 10/10/10
Spider curls
12.5kg/15/15 reps 10/9/9

Post workout shake
Click to expand...
rizzlekdizzle said:
Was feeling strong today too. Also got a little sun on the weekend hence some redness but that will brown up in a day.
View attachment 139913View attachment 139914
Click to expand...
Your work is paying off 😎
 
Evening workout
5min assault bike warm up
Shoulders
Lever press
Wt on each side 25/40/55kg reps 10/10/10
Lat raises
15kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight (burn ++!)
Rear cable fly single arm
Lvl 10/10/12.5 reps 10/10/8
V bar cable presses
20/25/35 reps 10/10/8


Legs - quad tear feels healed up but lighter weight and higher reps just in case
BB squat
40kg/60/80 reps 15/15/12
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raises
40/40/60 reps 12/12/10
Seated leg ext
Lvl 35/45/55 reps 12/12/10
 
rizzlekdizzle said:
Evening workout
5min assault bike warm up
Shoulders
Lever press
Wt on each side 25/40/55kg reps 10/10/10
Lat raises
15kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight (burn ++!)
Rear cable fly single arm
Lvl 10/10/12.5 reps 10/10/8
V bar cable presses
20/25/35 reps 10/10/8


Legs - quad tear feels healed up but lighter weight and higher reps just in case
BB squat
40kg/60/80 reps 15/15/12
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raises
40/40/60 reps 12/12/10
Seated leg ext
Lvl 35/45/55 reps 12/12/10
Click to expand...
Solid work with those shoulder press
The rhythm on lat raises look like a great burner
Those calves are strong legs get that 40 50 60 next one round
Keep smashing brother
 
rizzlekdizzle said:
Evening workout
5min assault bike warm up
Shoulders
Lever press
Wt on each side 25/40/55kg reps 10/10/10
Lat raises
15kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight (burn ++!)
Rear cable fly single arm
Lvl 10/10/12.5 reps 10/10/8
V bar cable presses
20/25/35 reps 10/10/8


Legs - quad tear feels healed up but lighter weight and higher reps just in case
BB squat
40kg/60/80 reps 15/15/12
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raises
40/40/60 reps 12/12/10
Seated leg ext
Lvl 35/45/55 reps 12/12/10
Click to expand...
good day :D lever press for shoulders overhead?
 
Morning fasted workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105(PB)/105kg(PB) Reps 12/10/8/6
Chest press machine W
Lvl 60/80/100 reps 12/10/7
Pec-deck
Lvl 40-55-70 reps 12/10/10
Cable fly machine
Lvl 60-70-80 reps 12/12/12(PB)

Arms
Rope push downs
Lvl 20/27.5/35 reps 15/12/8
X body single arm overhead cable ext
Lvl 10/10/12.5 reps 10/10/8
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
curl machine
30/40/50 reps 3x10

Protein shake after and eggs

Pin day today with the smooth gear from @Sassy Rep @Sassy's Pharmaceuticals . 2ml straight into my ass smooth as!

Happy with the PB on the bench too!
 
rizzlekdizzle said:
Morning fasted workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105(PB)/105kg(PB) Reps 12/10/8/6
Chest press machine W
Lvl 60/80/100 reps 12/10/7
Pec-deck
Lvl 40-55-70 reps 12/10/10
Cable fly machine
Lvl 60-70-80 reps 12/12/12(PB)

Arms
Rope push downs
Lvl 20/27.5/35 reps 15/12/8
X body single arm overhead cable ext
Lvl 10/10/12.5 reps 10/10/8
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
curl machine
30/40/50 reps 3x10

Protein shake after and eggs

Pin day today with the smooth gear from @Sassy Rep @Sassy's Pharmaceuticals . 2ml straight into my ass smooth as!

Happy with the PB on the bench too!
Click to expand...
Solid work on chest with the pb on incline n fly dude
Love how your adding variety to biceps from time to time
That's how you keep those puppy's torched
Killing it bro
 
rizzlekdizzle said:
Morning fasted workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105(PB)/105kg(PB) Reps 12/10/8/6
Chest press machine W
Lvl 60/80/100 reps 12/10/7
Pec-deck
Lvl 40-55-70 reps 12/10/10
Cable fly machine
Lvl 60-70-80 reps 12/12/12(PB)

Arms
Rope push downs
Lvl 20/27.5/35 reps 15/12/8
X body single arm overhead cable ext
Lvl 10/10/12.5 reps 10/10/8
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
curl machine
30/40/50 reps 3x10

Protein shake after and eggs

Pin day today with the smooth gear from @Sassy Rep @Sassy's Pharmaceuticals . 2ml straight into my ass smooth as!

Happy with the PB on the bench too!
Click to expand...
@rizzlekdizzle keep up the good work........
 
rizzlekdizzle said:
Morning fasted workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105(PB)/105kg(PB) Reps 12/10/8/6
Chest press machine W
Lvl 60/80/100 reps 12/10/7
Pec-deck
Lvl 40-55-70 reps 12/10/10
Cable fly machine
Lvl 60-70-80 reps 12/12/12(PB)

Arms
Rope push downs
Lvl 20/27.5/35 reps 15/12/8
X body single arm overhead cable ext
Lvl 10/10/12.5 reps 10/10/8
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
curl machine
30/40/50 reps 3x10

Protein shake after and eggs

Pin day today with the smooth gear from @Sassy Rep @Sassy's Pharmaceuticals . 2ml straight into my ass smooth as!

Happy with the PB on the bench too!
Click to expand...
Strong chest day, the 105kg bench PB is clean power :D

Macros look solid after with the shake and eggs, very steady @rizzlekdizzle
 
rizzlekdizzle said:
Morning fasted workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105(PB)/105kg(PB) Reps 12/10/8/6
Chest press machine W
Lvl 60/80/100 reps 12/10/7
Pec-deck
Lvl 40-55-70 reps 12/10/10
Cable fly machine
Lvl 60-70-80 reps 12/12/12(PB)

Arms
Rope push downs
Lvl 20/27.5/35 reps 15/12/8
X body single arm overhead cable ext
Lvl 10/10/12.5 reps 10/10/8
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
curl machine
30/40/50 reps 3x10

Protein shake after and eggs

Pin day today with the smooth gear from @Sassy Rep @Sassy's Pharmaceuticals . 2ml straight into my ass smooth as!

Happy with the PB on the bench too!
Click to expand...
Workout looks good.
 
rizzlekdizzle said:
Morning fasted workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105(PB)/105kg(PB) Reps 12/10/8/6
Chest press machine W
Lvl 60/80/100 reps 12/10/7
Pec-deck
Lvl 40-55-70 reps 12/10/10
Cable fly machine
Lvl 60-70-80 reps 12/12/12(PB)

Arms
Rope push downs
Lvl 20/27.5/35 reps 15/12/8
X body single arm overhead cable ext
Lvl 10/10/12.5 reps 10/10/8
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
curl machine
30/40/50 reps 3x10

Protein shake after and eggs

Pin day today with the smooth gear from @Sassy Rep @Sassy's Pharmaceuticals . 2ml straight into my ass smooth as!

Happy with the PB on the bench too!
Click to expand...
@rizzlekdizzle chest and arms are looking outstanding. i love the training you are doing. standinb bb curls are nice to mire yourself in the mirror too lol
 
rizzlekdizzle said:
Morning fasted workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105(PB)/105kg(PB) Reps 12/10/8/6
Chest press machine W
Lvl 60/80/100 reps 12/10/7
Pec-deck
Lvl 40-55-70 reps 12/10/10
Cable fly machine
Lvl 60-70-80 reps 12/12/12(PB)

Arms
Rope push downs
Lvl 20/27.5/35 reps 15/12/8
X body single arm overhead cable ext
Lvl 10/10/12.5 reps 10/10/8
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
curl machine
30/40/50 reps 3x10

Protein shake after and eggs

Pin day today with the smooth gear from @Sassy Rep @Sassy's Pharmaceuticals . 2ml straight into my ass smooth as!

Happy with the PB on the bench too!
Click to expand...
chest and arms are really nice! those are some good training if you ask me. keep up the hard work @rizzlekdizzle
 
rizzlekdizzle said:
Morning fasted workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105(PB)/105kg(PB) Reps 12/10/8/6
Chest press machine W
Lvl 60/80/100 reps 12/10/7
Pec-deck
Lvl 40-55-70 reps 12/10/10
Cable fly machine
Lvl 60-70-80 reps 12/12/12(PB)

Arms
Rope push downs
Lvl 20/27.5/35 reps 15/12/8
X body single arm overhead cable ext
Lvl 10/10/12.5 reps 10/10/8
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
curl machine
30/40/50 reps 3x10

Protein shake after and eggs

Pin day today with the smooth gear from @Sassy Rep @Sassy's Pharmaceuticals . 2ml straight into my ass smooth as!

Happy with the PB on the bench too!
Click to expand...
@rizzlekdizzle bros good work on this. chest and arms are looking sweet! and i love the protein shake and eggs
 
rizzlekdizzle said:
thanks! yep it can get boring doing the same old curls all the time!
Click to expand...
I like to read through the logs on a daily basis and see what kind of exercises guys and gals are doing. You'd be surprised how much you can pick up from reading them some of these exercises I've never even heard of. So it's a great change of pace. @rizzlekdizzle
 
rizzlekdizzle said:
Relacation day today - booked in for a full body remedial massage to help with some ache's.
Click to expand...
during relaxation day make sure close to 0 cardio and boost macros :D
 
rizzlekdizzle said:
Morning fasted workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105(PB)/105kg(PB) Reps 12/10/8/6
Chest press machine W
Lvl 60/80/100 reps 12/10/7
Pec-deck
Lvl 40-55-70 reps 12/10/10
Cable fly machine
Lvl 60-70-80 reps 12/12/12(PB)

Arms
Rope push downs
Lvl 20/27.5/35 reps 15/12/8
X body single arm overhead cable ext
Lvl 10/10/12.5 reps 10/10/8
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
curl machine
30/40/50 reps 3x10

Protein shake after and eggs

Pin day today with the smooth gear from @Sassy Rep @Sassy's Pharmaceuticals . 2ml straight into my ass smooth as!

Happy with the PB on the bench too!
Click to expand...
Is that normal incline barbell press? 105 is big weight there!
 
rizzlekdizzle said:
Morning fasted workout
Chest
1000m rower warm up
Incline bench press
Warm up then
60/80/105(PB)/105kg(PB) Reps 12/10/8/6
Chest press machine W
Lvl 60/80/100 reps 12/10/7
Pec-deck
Lvl 40-55-70 reps 12/10/10
Cable fly machine
Lvl 60-70-80 reps 12/12/12(PB)

Arms
Rope push downs
Lvl 20/27.5/35 reps 15/12/8
X body single arm overhead cable ext
Lvl 10/10/12.5 reps 10/10/8
Standing BB Curl
15/17.5/22.5kg each side reps 3x10
curl machine
30/40/50 reps 3x10

Protein shake after and eggs

Pin day today with the smooth gear from @Sassy Rep @Sassy's Pharmaceuticals . 2ml straight into my ass smooth as!

Happy with the PB on the bench too!
Click to expand...
@rizzlekdizzle awesome work right here!
 
waggat said:
Is that normal incline barbell press? 105 is big weight there!
Click to expand...
Yeah normal barbell incline barbell. Feel heavy then there is a strongman at the gym that benches 180kg for reps he is a giant!
 
Arvo workout.
row warm up 1000m
Back
Bent over lever row
Bar + 20/50/65 reps 10/10/10(PB)
Lat pull downs
Lvl 55/75/85 reps 10/10/9
Bent over BB row
40/60/80reps 10/10/9(PB)
Back ext
Bw/+10/+15kg 3x10

Arms
Db curls
15/17.5/22.5kg reps 3x10
Tri overhead rope ext
Lvl 20/27.5/32.5 reps 15/12/10(PB)
Dips 3x10
Spider curls
12.5kg/15/17.5 (PB)reps 10/10/8

Some PB’s again today

Post workout shake
 
Went out for a great dinner last night too. Steak tartare for entree (I think you guys call that appetisers in the US) and then main course a nice rib eye
IMG_3802.webp
IMG_3803.webp
 
rizzlekdizzle said:
Arvo workout.
row warm up 1000m
Back
Bent over lever row
Bar + 20/50/65 reps 10/10/10(PB)
Lat pull downs
Lvl 55/75/85 reps 10/10/9
Bent over BB row
40/60/80reps 10/10/9(PB)
Back ext
Bw/+10/+15kg 3x10

Arms
Db curls
15/17.5/22.5kg reps 3x10
Tri overhead rope ext
Lvl 20/27.5/32.5 reps 15/12/10(PB)
Dips 3x10
Spider curls
12.5kg/15/17.5 (PB)reps 10/10/8

Some PB’s again today

Post workout shake
Click to expand...
Bro!!!
Killing these pbs
All day baby let's go
Big bux sets
Yes the spider curls 🏆👊💙
 
rizzlekdizzle said:
Arvo workout.
row warm up 1000m
Back
Bent over lever row
Bar + 20/50/65 reps 10/10/10(PB)
Lat pull downs
Lvl 55/75/85 reps 10/10/9
Bent over BB row
40/60/80reps 10/10/9(PB)
Back ext
Bw/+10/+15kg 3x10

Arms
Db curls
15/17.5/22.5kg reps 3x10
Tri overhead rope ext
Lvl 20/27.5/32.5 reps 15/12/10(PB)
Dips 3x10
Spider curls
12.5kg/15/17.5 (PB)reps 10/10/8

Some PB’s again today

Post workout shake
Click to expand...

rizzlekdizzle said:
Felt pretty pumped after
View attachment 142444
Click to expand...

rizzlekdizzle said:
Went out for a great dinner last night too. Steak tartare for entree (I think you guys call that appetisers in the US) and then main course a nice rib eye
View attachment 142446View attachment 142447
Click to expand...
You look amazing pumped in that pic, arms look good and shoulders big :D
those PBs across rows and curls show the session hit hard :D
Your meal pics look hella tasty and that rib eye after training is perfect high protein!
 
Evening workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/20 reps 10/10/8(PB)
Lat raises
15kg/15/15/8kg reps 10/10/10/10 last set slow eccentric light weight (burn ++ as usual)
Rear cable fly single arm
Lvl 7.5/10/12.5 reps 10/10/10

Legs - did something to my knee again today to a bit painful with flexion - no squats today
Angled Leg press
40kg/80/120 reps 3x10
Lying hamstring curls
Lvl 7/9/11 reps 15/15/12
Seated calf raises
40/50/60 reps 12/12/10

Protein bar after then to the beach
 
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