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Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10 heavier next time
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/60/80kg reps 10/10/10
Back ext +10kg 3x10

Arms
Tricep press machine
Lvl 63/77/90 reps 12/12/11
Single arm overhead Triceps ext
Lvl 15/20/20 reps 12/10/9
Cable concentration curls
Lvl 20/30/35 reps 10/10/10
Preacher curl machine
Lvl 29/43/57 reps 12/12/11

Arms popping!

50gm protein shake after!
 
rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10 heavier next time
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/60/80kg reps 10/10/10
Back ext +10kg 3x10

Arms
Tricep press machine
Lvl 63/77/90 reps 12/12/11
Single arm overhead Triceps ext
Lvl 15/20/20 reps 12/10/9
Cable concentration curls
Lvl 20/30/35 reps 10/10/10
Preacher curl machine
Lvl 29/43/57 reps 12/12/11

Arms popping!

50gm protein shake after!
Click to expand...
Sweet workout brother. 🩵
 
Arvo workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/15kg reps 10/10/9
Dropped from 20 to 15 on last set from shoulder discomfort
Cable Lat raises
Lvl 10/15/15/then 9kg DB reps 10/10/9/10last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -


Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/50kg reps 15/15/15
Leg ext machine
Lvl 36/50/70 reps 12/12/12

50gm protein shake after !
 
Another tennis elbow flare up this morning - from the lateral raises. I think the body is asking for a break 13 weeks in ! Gonna get some bpc etc and KLOW going during cruise to heal up in a couple of weeks anyway
 
Fasted Morning workout
Chest
5m x trainer warm up
Incline bench press
Warm up then
60/80/90/40kg Reps 12/10/10/30 pump set - going a bit lighter due to joint pain - concentrating on form like last workout
Seated Chest press
Lvl 36/50/63 10/10/8
fly machine NB
Lvl 73/86/100 reps 12/12/10
Deficit push ups
3x amrap

Arms
Tri v bar ext overhead
Lvl 40/50/60 reps 15/12/12
Single arm pronated ext
Lvl 15/20/25 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/10
Standing concentration curls
12.4kg/15/17.5 reps 10/10/10

Protein shake after!

Def feeling left sided chest and shoulder on the pressing movements - feels like some weakness and instability- not sure what’s going on there.
 
rizzlekdizzle said:
Fasted Morning workout
Chest
5m x trainer warm up
Incline bench press
Warm up then
60/80/90/40kg Reps 12/10/10/30 pump set - going a bit lighter due to joint pain - concentrating on form like last workout
Seated Chest press
Lvl 36/50/63 10/10/8
fly machine NB
Lvl 73/86/100 reps 12/12/10
Deficit push ups
3x amrap

Arms
Tri v bar ext overhead
Lvl 40/50/60 reps 15/12/12
Single arm pronated ext
Lvl 15/20/25 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/10
Standing concentration curls
12.4kg/15/17.5 reps 10/10/10

Protein shake after!

Def feeling left sided chest and shoulder on the pressing movements - feels like some weakness and instability- not sure what’s going on there.
Click to expand...
Nice update bro 🩵
 
rizzlekdizzle said:
Arvo workout
5min assault bike warm up
Shoulders
Standing BB press
Wt on each side 10/15/15kg reps 10/10/9
Dropped from 20 to 15 on last set from shoulder discomfort
Cable Lat raises
Lvl 10/15/15/then 9kg DB reps 10/10/9/10last set slow eccentric light weight.
Rear fly machine NB
Lvl 52/66/86 reps 15/15/12
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -


Legs
Leg press machine
Lvl 63/86/120 reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/50kg reps 15/15/15
Leg ext machine
Lvl 36/50/70 reps 12/12/12

50gm protein shake after !
Click to expand...

rizzlekdizzle said:
Another tennis elbow flare up this morning - from the lateral raises. I think the body is asking for a break 13 weeks in ! Gonna get some bpc etc and KLOW going during cruise to heal up in a couple of weeks anyway
Click to expand...
Good trianing and I hate tennis elbow
you need to pin it asap with some bpc @rizzlekdizzle
rizzlekdizzle said:
Fasted Morning workout
Chest
5m x trainer warm up
Incline bench press
Warm up then
60/80/90/40kg Reps 12/10/10/30 pump set - going a bit lighter due to joint pain - concentrating on form like last workout
Seated Chest press
Lvl 36/50/63 10/10/8
fly machine NB
Lvl 73/86/100 reps 12/12/10
Deficit push ups
3x amrap

Arms
Tri v bar ext overhead
Lvl 40/50/60 reps 15/12/12
Single arm pronated ext
Lvl 15/20/25 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/10
Standing concentration curls
12.4kg/15/17.5 reps 10/10/10

Protein shake after!

Def feeling left sided chest and shoulder on the pressing movements - feels like some weakness and instability- not sure what’s going on there.
Click to expand...
 
LevButlerov said:
Good trianing and I hate tennis elbow
you need to pin it asap with some bpc @rizzlekdizzle
Click to expand...
Yep
BPC starting next week

And not sure why but when I’m benching it feels like it’s heavier on the left side of the bar (it’s not) -
 
rizzlekdizzle said:
Yep
BPC starting next week

And not sure why but when I’m benching it feels like it’s heavier on the left side of the bar (it’s not) -
Click to expand...
I would take time off for at least 2 weeks of the specific place where you have pain and move to other muscle groups as you let bpc work
 
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/70/90kg reps 10/10/7
Back ext +10kg 3x10

Arms
Tricep press machine
Lvl 63/77/90 reps 12/12/11
Single arm overhead Triceps ext
Lvl 15/20/20 reps 12/10/9
EZ bar curls
Each side 10/15/17.5kg reps 10/10/10
Preacher curl machine
Lvl 29/43/57 reps 12/12/10


50gm protein shake after!
 
IMG_4356.webp
Numbers are tracking well. As always it always underestimates my BF so I don’t pay much attention to that number
 
rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/70/90kg reps 10/10/7
Back ext +10kg 3x10

Arms
Tricep press machine
Lvl 63/77/90 reps 12/12/11
Single arm overhead Triceps ext
Lvl 15/20/20 reps 12/10/9
EZ bar curls
Each side 10/15/17.5kg reps 10/10/10
Preacher curl machine
Lvl 29/43/57 reps 12/12/10


50gm protein shake after!
Click to expand...
Nice update bro. Serious back and arms workout 🩵
 
rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/70/90kg reps 10/10/7
Back ext +10kg 3x10

Arms
Tricep press machine
Lvl 63/77/90 reps 12/12/11
Single arm overhead Triceps ext
Lvl 15/20/20 reps 12/10/9
EZ bar curls
Each side 10/15/17.5kg reps 10/10/10
Preacher curl machine
Lvl 29/43/57 reps 12/12/10


50gm protein shake after!
Click to expand...

rizzlekdizzle said:
View attachment 180547Numbers are tracking well. As always it always underestimates my BF so I don’t pay much attention to that number
Click to expand...

rizzlekdizzle said:
Bit overcast at the beach after but water was
Great!
Click to expand...
beautiful beach :D @rizzlekdizzle even a bit overcast
clean body recomp making progress

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz
 
rizzlekdizzle said:
View attachment 180547Numbers are tracking well. As always it always underestimates my BF so I don’t pay much attention to that number
Click to expand...
Great numbers... Can't see BF% though. I love the BIO AGE bro you a young buck LOL!

rizzlekdizzle said:
And not sure why but when I’m benching it feels like it’s heavier on the left side of the bar (it’s not) -
Click to expand...
This is happening to my on my right side too and the right pec isn't getting as hard as the right one or pumped during workout.
 
rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/70/90kg reps 10/10/7
Back ext +10kg 3x10

Arms
Tricep press machine
Lvl 63/77/90 reps 12/12/11
Single arm overhead Triceps ext
Lvl 15/20/20 reps 12/10/9
EZ bar curls
Each side 10/15/17.5kg reps 10/10/10
Preacher curl machine
Lvl 29/43/57 reps 12/12/10


50gm protein shake after!
Click to expand...
Always nice and effective your workouts brother 💪 👌
 
HarleyGuy said:
Great numbers... Can't see BF% though. I love the BIO AGE bro you a young buck LOL!


This is happening to my on my right side too and the right pec isn't getting as hard as the right one or pumped during workout.
Click to expand...
Total BF reading was like 5% which certainly is not right
 
rizzlekdizzle said:
Total BF reading was like 5% which certainly is not right
Click to expand...
I just checked your pics on 31Jan and you're looking pretty lean bro but I think we'd have to see a shirtless pic update to know for sure.
 
HarleyGuy said:
I just checked your pics on 31Jan and you're looking pretty lean bro but I think we'd have to see a shirtless pic update to know for sure.
Click to expand...
He politely asking you to get naked... just saying lol
 
The
rizzlekdizzle said:
View attachment 180547Numbers are tracking well. As always it always underestimates my BF so I don’t pay much attention to that number
Click to expand...
The Bio age is a good thing, I love seeing that stuff in my oura ring, whenever I come off cycle it goes way way down
 
rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/70/90kg reps 10/10/7
Back ext +10kg 3x10

Arms
Tricep press machine
Lvl 63/77/90 reps 12/12/11
Single arm overhead Triceps ext
Lvl 15/20/20 reps 12/10/9
EZ bar curls
Each side 10/15/17.5kg reps 10/10/10
Preacher curl machine
Lvl 29/43/57 reps 12/12/10


50gm protein shake after!
Click to expand...
Nice workout mate. Nice weight on bent rows considering they're after two other exercises.
rizzlekdizzle said:
View attachment 180547Numbers are tracking well. As always it always underestimates my BF so I don’t pay much attention to that number
Click to expand...
Do you find that it is at least consistent with your progress? A have Withings scales and they have been fairly good at showing my fat loss as it's happened. I don't trust the actual number though.
 
waggat said:
Nice workout mate. Nice weight on bent rows considering they're after two other exercises.

Do you find that it is at least consistent with your progress? A have Withings scales and they have been fairly good at showing my fat loss as it's happened. I don't trust the actual number though.
Click to expand...
yeah i don't believe the actual number but I go on the trend over time really
 
Morning fasted workout
5min assault bike warm up
Shoulders
Shoulder press machine
Warm up then
Lvl 23/36/50 reps 10/10/10
Cable Lat raises - with supinated wrists to decrease tennis elbow discomfort
Lvl 10/15/15 then 9kg DB reps 10/10/9/10last set slow eccentric light weight.
Rear cable fly
Lvl 10/15/20 reps 15/12/9
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -

Legs
Leg press
80/120/160kg reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/50kg reps 15/15/15
Leg ext machine
Lvl 36/50/70 reps 12/12/12

Shoulders felt a bit better today
 
rizzlekdizzle said:
Morning fasted workout
5min assault bike warm up
Shoulders
Shoulder press machine
Warm up then
Lvl 23/36/50 reps 10/10/10
Cable Lat raises - with supinated wrists to decrease tennis elbow discomfort
Lvl 10/15/15 then 9kg DB reps 10/10/9/10last set slow eccentric light weight.
Rear cable fly
Lvl 10/15/20 reps 15/12/9
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -

Legs
Leg press
80/120/160kg reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/50kg reps 15/15/15
Leg ext machine
Lvl 36/50/70 reps 12/12/12

Shoulders felt a bit better today
Click to expand...
leg press killed it :D 160 big numbers! but careful with the elbow @rizzlekdizzle

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz
 
rizzlekdizzle said:
Morning fasted workout
5min assault bike warm up
Shoulders
Shoulder press machine
Warm up then
Lvl 23/36/50 reps 10/10/10
Cable Lat raises - with supinated wrists to decrease tennis elbow discomfort
Lvl 10/15/15 then 9kg DB reps 10/10/9/10last set slow eccentric light weight.
Rear cable fly
Lvl 10/15/20 reps 15/12/9
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -

Legs
Leg press
80/120/160kg reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/50kg reps 15/15/15
Leg ext machine
Lvl 36/50/70 reps 12/12/12

Shoulders felt a bit better today
Click to expand...
Have u thought about using some bpc157 and tb500 for the elbow my man? @rizzlekdizzle
 
waggat said:
I had an issue with my bicep where it meets the elbow and also the tricep near the elbow. Wasn't too bad but I avoided certain exercises. It was there for years. Took BPC and TB last year and it was completely gone in around 3 weeks.
Click to expand...
thats what I'm hoping. I can manage by changing grip etc but supinated lateral raises look pretty strange!
 
Pre lunch workout
Chest
5m x trainer warm up
bench press
Warm up then
60/80/90/40kg Reps 12/10/8/30 pump set - still come weakness in left shoulder - concentrating on form
fly machine NB
Lvl 73/93/100/52 reps 12/12/10/20 pump set
Seated Chest press
Lvl 36/50/63 10/10/8 again left side struggling
Deficit push ups
3x amrap

Arms
Rope ext
Lvl 45/55/55 reps 12/10/9
Single arm x body ext
Lvl 10/15/20 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/10
Standing concentration curls
15/17.5/17.5 reps 10/8/8
Pumped up!

Protein shake after!

Have started some KLOW hopefully that will help with my tennis elbow and whatever is going on g on with my left side pushing weakness
 
rizzlekdizzle said:
Pre lunch workout
Chest
5m x trainer warm up
bench press
Warm up then
60/80/90/40kg Reps 12/10/8/30 pump set - still come weakness in left shoulder - concentrating on form
fly machine NB
Lvl 73/93/100/52 reps 12/12/10/20 pump set
Seated Chest press
Lvl 36/50/63 10/10/8 again left side struggling
Deficit push ups
3x amrap

Arms
Rope ext
Lvl 45/55/55 reps 12/10/9
Single arm x body ext
Lvl 10/15/20 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/10
Standing concentration curls
15/17.5/17.5 reps 10/8/8
Pumped up!

Protein shake after!

Have started some KLOW hopefully that will help with my tennis elbow and whatever is going on g on with my left side pushing weakness
Click to expand...
Nice workout mate. Hopefully the shoulder is getting better? Were you previously doing 100 on bench? 17.5's is good on the concentration curls for the second bi exercise.
 
rizzlekdizzle said:
Pre lunch workout
Chest
5m x trainer warm up
bench press
Warm up then
60/80/90/40kg Reps 12/10/8/30 pump set - still come weakness in left shoulder - concentrating on form
fly machine NB
Lvl 73/93/100/52 reps 12/12/10/20 pump set
Seated Chest press
Lvl 36/50/63 10/10/8 again left side struggling
Deficit push ups
3x amrap

Arms
Rope ext
Lvl 45/55/55 reps 12/10/9
Single arm x body ext
Lvl 10/15/20 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/10
Standing concentration curls
15/17.5/17.5 reps 10/8/8
Pumped up!

Protein shake after!

Have started some KLOW hopefully that will help with my tennis elbow and whatever is going on g on with my left side pushing weakness
Click to expand...
Great update bro. Love the exercise dialogue brother 🩵
 
rizzlekdizzle said:
Pre lunch workout
Chest
5m x trainer warm up
bench press
Warm up then
60/80/90/40kg Reps 12/10/8/30 pump set - still come weakness in left shoulder - concentrating on form
fly machine NB
Lvl 73/93/100/52 reps 12/12/10/20 pump set
Seated Chest press
Lvl 36/50/63 10/10/8 again left side struggling
Deficit push ups
3x amrap

Arms
Rope ext
Lvl 45/55/55 reps 12/10/9
Single arm x body ext
Lvl 10/15/20 reps 12/12/10 - good Tricep burn
Baleysian curls
Lvl 20/30/40 reps 10/10/10
Standing concentration curls
15/17.5/17.5 reps 10/8/8
Pumped up!

Protein shake after!

Have started some KLOW hopefully that will help with my tennis elbow and whatever is going on g on with my left side pushing weakness
Click to expand...
Pre lunch pump :D nice
KLOW will help for sure @rizzlekdizzle
 
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/70/90kg reps 10/10/7
Back ext +10kg 3x10

Def no weakness on the pull vs the push exercises like I have been experiencing on chest days

Arms
Tricep ext straight bar
Lvl 17.5/22.5/27.5 reps 15/12/10
Single arm pronated ext
Lvl 7.5/10/10 eps 10/10/9
EZ bar curls
Each side 10/15/17.5kg reps 10/10/10 app sets slow and controlled descent
Preacher curl machine
Lvl 29/43/57 reps 12/12/10
Loving the preacher curl to finish - really pumps the arms

50gm protein shake after as usual
 
rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/70/90kg reps 10/10/7
Back ext +10kg 3x10

Def no weakness on the pull vs the push exercises like I have been experiencing on chest days

Arms
Tricep ext straight bar
Lvl 17.5/22.5/27.5 reps 15/12/10
Single arm pronated ext
Lvl 7.5/10/10 eps 10/10/9
EZ bar curls
Each side 10/15/17.5kg reps 10/10/10 app sets slow and controlled descent
Preacher curl machine
Lvl 29/43/57 reps 12/12/10
Loving the preacher curl to finish - really pumps the arms

50gm protein shake after as usual
Click to expand...
Great set of training session bro. Hopefully next round chest will be better brother 🩵
 
rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/70/90kg reps 10/10/7
Back ext +10kg 3x10

Def no weakness on the pull vs the push exercises like I have been experiencing on chest days

Arms
Tricep ext straight bar
Lvl 17.5/22.5/27.5 reps 15/12/10
Single arm pronated ext
Lvl 7.5/10/10 eps 10/10/9
EZ bar curls
Each side 10/15/17.5kg reps 10/10/10 app sets slow and controlled descent
Preacher curl machine
Lvl 29/43/57 reps 12/12/10
Loving the preacher curl to finish - really pumps the arms

50gm protein shake after as usual
Click to expand...
Is the rower a full body warmup and how long would you say you’re on it.

Nothing beats end of workout pump!
 
Tankie said:
Is the rower a full body warmup and how long would you say you’re on it.

Nothing beats end of workout pump!
Click to expand...
Yeah rower is a good all over body warmup. 1000m takes only 4 mins and it gets you sweating, loose and the HR up and good to go
 
rizzlekdizzle said:
View attachment 183584Shirtless for you @HarleyGuy
Click to expand...
Shirtless, you know the way to my heart LOL :p:ROFLMAO: This is a great update pic bro. Density and size is looking great with low bodyfat even on the lower abs. Good work!

rizzlekdizzle said:
Have started some KLOW hopefully that will help with my tennis elbow and whatever is going on g on with my left side pushing weakness
Click to expand...
I have right side pushing weakness at the moment and I'm working on it. If budget allows I'd push KLOW80 at 10iu ED mixed with 1ml BAC.
 
HarleyGuy said:
Shirtless, you know the way to my heart LOL :p:ROFLMAO: This is a great update pic bro. Density and size is looking great with low bodyfat even on the lower abs. Good work!


I have right side pushing weakness at the moment and I'm working on it. If budget allows I'd push KLOW80 at 10iu ED mixed with 1ml BAC.
Click to expand...
This is the year for abs!
 
rizzlekdizzle said:
Arvo workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/70/90kg reps 10/10/7
Back ext +10kg 3x10

Def no weakness on the pull vs the push exercises like I have been experiencing on chest days

Arms
Tricep ext straight bar
Lvl 17.5/22.5/27.5 reps 15/12/10
Single arm pronated ext
Lvl 7.5/10/10 eps 10/10/9
EZ bar curls
Each side 10/15/17.5kg reps 10/10/10 app sets slow and controlled descent
Preacher curl machine
Lvl 29/43/57 reps 12/12/10
Loving the preacher curl to finish - really pumps the arms

50gm protein shake after as usual
Click to expand...
strong am workout @rizzlekdizzle push it :D
rizzlekdizzle said:
View attachment 183584Shirtless for you @HarleyGuy
Click to expand...
you're much leaner :D wow abs coming in, huge arms shoulders! love it!
 
Arvo workout

5min assault bike warm up
Shoulders
Standing BB Shoulder press
Warm up then
Each side 10/15/15kg reps 10/9/10
Lat raises machine - good option to help with tennis elbow -
Lvl 23/32/41/41 reps 12/15/15/15
Rear cable fly
Lvl 10/15/20 reps 15/12/9
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -

Legs

Leg press
80/120/160kg reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/50kg reps 15/15/15
Leg ext machine
Lvl 36/50/70 reps 12/12/12

50gm protein shake after !
Beach after as well but windy as! Got a walk in
 
Last edited:
rizzlekdizzle said:
Arvo workout

5min assault bike warm up
Shoulders
Standing BB Shoulder press
Warm up then
Each side 10/15/15kg reps 10/9/10
Lat raises machine - good option to help with tennis elbow -
Lvl 23/32/41/41 reps 12/15/15/15
Rear cable fly
Lvl 10/15/20 reps 15/12/9
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -

Legs

Leg press
80/120/160kg reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/50kg reps 15/15/15
Leg ext machine
Lvl 36/50/70 reps 12/12/12

50gm protein shake after !
Beach after as well but windy as! Got a walk in
Click to expand...
Great session there brother.🩵
 
rizzlekdizzle said:
Arvo workout

5min assault bike warm up
Shoulders
Standing BB Shoulder press
Warm up then
Each side 10/15/15kg reps 10/9/10
Lat raises machine - good option to help with tennis elbow -
Lvl 23/32/41/41 reps 12/15/15/15
Rear cable fly
Lvl 10/15/20 reps 15/12/9
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -

Legs

Leg press
80/120/160kg reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/50kg reps 15/15/15
Leg ext machine
Lvl 36/50/70 reps 12/12/12

50gm protein shake after !
Beach after as well but windy as! Got a walk in
Click to expand...
Nice workout! Those hamstring curls always seem to kick my ass.

I’m interested to hear how you fix your tennis elbow. I had one awhile back (didn’t take peptides) and it just healed on its own over time. Such an annoyance though once it flares up.
 
rizzlekdizzle said:
Arvo workout

5min assault bike warm up
Shoulders
Standing BB Shoulder press
Warm up then
Each side 10/15/15kg reps 10/9/10
Lat raises machine - good option to help with tennis elbow -
Lvl 23/32/41/41 reps 12/15/15/15
Rear cable fly
Lvl 10/15/20 reps 15/12/9
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -

Legs

Leg press
80/120/160kg reps 3x10
Lying hamstring curls NB
Lvl 41/50/54 reps 15/12/11
Seated calf raises
40/50/50kg reps 15/15/15
Leg ext machine
Lvl 36/50/70 reps 12/12/12

50gm protein shake after !
Beach after as well but windy as! Got a walk in
Click to expand...
Nice update bro! Beach after a workout is a nice treat too.

rizzlekdizzle said:
BB Slow controlled shrugs 3s up 3s down
50//70/90kg reps 3x10 -
Click to expand...
Love this!
 
Tankie said:
Nice workout! Those hamstring curls always seem to kick my ass.

I’m interested to hear how you fix your tennis elbow. I had one awhile back (didn’t take peptides) and it just healed on its own over time. Such an annoyance though once it flares up.
Click to expand...
Yeah basically it just flares up every now and then- I change my grips on certain exercises to not aggravate it. I just thought I would try some peptides this time to see if it would settle faster
 
Tankie said:
I’m too cheap to buy them at the moment but am curious to see how it helps also
Click to expand...
Which ones are you curious about?
 
Tankie said:
BPC 157 and TB 500 are the two I have in mind or would think of using.
How well do they work for these nagging inconveniences like tennis elbow and shoulder impingement?
Click to expand...
Hey mate, I had issues with both my lower bicep and tricep where they join the elbow. Nothing major but both were there for years and stopped me doing certain exercises. Four weeks of BPC/TB and both seem to be completely healed now.
 
waggat said:
Hey mate, I had issues with both my lower bicep and tricep where they join the elbow. Nothing major but both were there for years and stopped me doing certain exercises. Four weeks of BPC/TB and both seem to be completely healed now.
Click to expand...
Are you currently running a maintenance dose or completely done?

For the longest time I had a tennis elbow. It’s gone but now there’s the discomfort in the shoulder.

Nothing better than hearing from people that can relate. Thanks

@rizzlekdizzle sounds like this should work!
 
Morning fasted workout
Chest
5m x trainer warm up
bench press
Warm up then
60/80/90/40kg Reps 12/10/8/30 pump set - still come weakness in left shoulder - concentrating on form
fly machine NB
Lvl 73/93/100/52 reps 12/12/10/22 pump set
Seated Chest press
Lvl 36/50/63 10/10/8
Decline Deficit push ups
3x amrap

Arms
VBAr ext
Lvl 40/50/60 reps 15/12/10
VBAr ohead ext
Lvl 45/55/60 reps 10/10/9
Baleysian curls
Lvl 20/30/40 reps 10/10/9
Preacher curl
Lvl 23/36/50 reps 12/12/10

Pumped up!

Eggs for Brekky after!
 
HarleyGuy said:
Same for me with right tricep and right pec but getting better finally, and slowly.


Nice bro! How many are we at now?


6 eggs? :p:unsure:
Click to expand...
I do around 3 sets of 15 as im pretty exhausted by then!
 
rizzlekdizzle said:
I do around 3 sets of 15 as im pretty exhausted by then!
Click to expand...
Are you pumping them out fast (without cheating)? The slower you go the less you'll get in.
 
HarleyGuy said:
Are you pumping them out fast (without cheating)? The slower you go the less you'll get in.
Click to expand...
slow and controlled with a deep stretch (my hands are on kettle bell handles so I have room for the stretch).
 
rizzlekdizzle said:
slow and controlled with a deep stretch (my hands are on kettle bell handles so I have room for the stretch).
Click to expand...
Ahhh shit ok. Those are actual good quality hard as fuck pushups, not the kind you do on a selection course or in a bootcamp. I was wondering why only 15. Makes sense now. Well then my hats off to you sir!
 
HarleyGuy said:
Ahhh shit ok. Those are actual good quality hard as fuck pushups, not the kind you do on a selection course or in a bootcamp. I was wondering why only 15. Makes sense now. Well then my hats off to you sir!
Click to expand...
No probs. Quick pushups on the flat floor I can go around 50 if fresh
 
rizzlekdizzle said:
No probs. Quick pushups on the flat floor I can go around 50 if fresh
Click to expand...
For the love of God THANK YOU! This is what I wanted to know. Ok so we're at 50... this is good. I'm at 70 so I want you to beat my ass hard by summer (pun intended).
 
HarleyGuy said:
For the love of God THANK YOU! This is what I wanted to know. Ok so we're at 50... this is good. I'm at 70 so I want you to beat my ass hard by summer (pun intended).
Click to expand...
Ha - I would be impressed with myself if I could beat an special operator in push-ups!
 
rizzlekdizzle said:
Ha - I would be impressed with myself if I could beat an special operator in push-ups!
Click to expand...
Ex CDN contract spec-ops... emphasis on 'ex' and contract (no 'tours'), so that 70 number is only gonna go down with no one yelling at me anymore LOL. You can do it! Policing got boring so retired in 2019 and got picked up for private contract. Believe it or not Canada doesn't have pussy operators there's just not many of them is all. Although they just invested millions into annexing Dwyer Hill where they all are, those boys can do 100 while hammered drunk LOL. And now, it's all its wisdom, Canada has disbanded from the US and has devoted 70% of our military hardware and field contracts to be made domestically in Canada... now we're officially gonna be pussies because we can't make shit without the US. Don't get me started ugh.
 
I would like to thank @Sassy Rep and @Sassy's Pharmaceuticals for sponsoring my cycle over the last few months. Needless to say you cannot fault their gear - well produced and pip-less (EQ, Tren A and their Sust).
I feel I made some good gains during this periord, leaned up and also filled out a bit while gaining strength. Towards the end I did develop some joint pain etc but after a cruise I'm sure things will get back to normal - will be hitting up some healing peptides during this time too.
I will start a new log soon - I have some nasal and sinus surgery next week so will be off the gym floor for w few weeks and focused on recovery.
I will do some final photo's over the weekend.
I will be sure to start a recovery and cruise log as well.
Thank you for all you guys and girls that followed along!
 
Evening workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/70/90kg reps 10/10/9
Back ext +10kg 3x10

Arms
Tricep ext straight bar
Lvl 45/55/65 reps 15/12/10
Straight bar ohead ext
Lvl 40/50/60 reps 10/10/10
Concentration curls
15/15/17.5kg reps 10/10/10 app sets slow and controlled descent
Preacher curl machine
Lvl 29/43/57 reps 12/12/10

Had to go at peak hour which sucks.
 
rizzlekdizzle said:
I would like to thank @Sassy Rep and @Sassy's Pharmaceuticals for sponsoring my cycle over the last few months. Needless to say you cannot fault their gear - well produced and pip-less (EQ, Tren A and their Sust).
I feel I made some good gains during this periord, leaned up and also filled out a bit while gaining strength. Towards the end I did develop some joint pain etc but after a cruise I'm sure things will get back to normal - will be hitting up some healing peptides during this time too.
I will start a new log soon - I have some nasal and sinus surgery next week so will be off the gym floor for w few weeks and focused on recovery.
I will do some final photo's over the weekend.
I will be sure to start a recovery and cruise log as well.
Thank you for all you guys and girls that followed along!
Click to expand...
awesome review here :D you're a true pro @rizzlekdizzle
 
rizzlekdizzle said:
Evening workout
1000m rower
Back
Seated row machine after warm up
Lvl 43/63/77 reps 10/10/10
Lat pull down
Lvl 43/57/77 3x10
Bent over BB rows
40/70/90kg reps 10/10/9
Back ext +10kg 3x10

Arms
Tricep ext straight bar
Lvl 45/55/65 reps 15/12/10
Straight bar ohead ext
Lvl 40/50/60 reps 10/10/10
Concentration curls
15/15/17.5kg reps 10/10/10 app sets slow and controlled descent
Preacher curl machine
Lvl 29/43/57 reps 12/12/10

Had to go at peak hour which sucks.
Click to expand...
Good evening push :D love the pull down work nice wide back
 
Last entry for this log under the fantastic @Sassy's Pharmaceuticals
Arvo workout
Chest
5m x trainer warm up
Seated Chest press
Lvl 36/50/63 10/10/8
bench press
Warm up then
60/80/90/40kg Reps 12/10/8/30 pump set - still come weakness in left shoulder - concentrating on form
Cable fly
Lvl 12.5/15/17.5/12.5 reps 12/12/10/20 pump set
Seated Chest press
Lvl 36/50/63 10/10/8
Decline Deficit push ups
3x amrap

Arms
VBAr ext
Lvl 40/50/60 reps 15/12/10
Bar ohead ext
Lvl 45/55/60 reps 10/10/9
Decline DB curls
15/17.5/22.5kg reps 3x10
Preacher curl
Lvl 23/43/57(PB) reps 15/12/10
Pumped!



50gm protein shake after
 
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