Veteran Log Comeback Cycle Log with Gold Standard Labs

[Grumpy]

@Grumpy Shoulder press and BB squats are really good together. This is a nice volume workout.

Definitely felt it the next day

 

[Grumpy]

Really good job on the various exercises that you're doing. I like the volume and I like that you're pushing things. @Grumpy

Cheers man

 

[Grumpy]

Bros, looking really strong on this. The squats and shoulder press are the best. @Grumpy and I like the cross-body hammer curls. You're never gonna go wrong.

Cheers mate getting back to my old self a little leaner

 

[Grumpy]

Sorry guys been a bit slack updating log This week had a family member in hospital so back and forth
Still pushing and loving everything @Gold Standard Labs
And pushing through @Prymal peptides

 

[Grumpy]

Friday session
Arms

Vbar triceps
70 x 10
75 x 10
85 x 9 missed one

Straight bar tricep
60 x 10
65 x 10
75 x 10

Eze bar reverse curls
40 x 10
45 x 10
45 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Weighted sit ups
25kg plate 3 sets 12reps

25min cardio cross trainer

 

[Kopite67]

Friday session
Arms

Vbar triceps
70 x 10
75 x 10
85 x 9 missed one

Straight bar tricep
60 x 10
65 x 10
75 x 10

Eze bar reverse curls
40 x 10
45 x 10
45 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
22.5 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
60 x 10

Weighted sit ups
25kg plate 3 sets 12reps

25min cardio cross trainer

Great arm hit bro. Strong lifts in hammer curls and reverse curls

 

[Grumpy]

Great arm hit bro. Strong lifts in hammer curls and reverse curls

Trying to build the arms seems to be one of the hardest spots strength is there just want more shape

 

[Gold Standard Labs]

Sorry guys been a bit slack updating log This week had a family member in hospital so back and forth
Still pushing and loving everything @Gold Standard Labs
And pushing through @Prymal peptides

Family First brother, will always be in your corner and have your back

Proud to have a legend like you on the team

 

[Grumpy]

Almost forgot to mention my body is loving the extra get up and go from @RGSX can definitely feel the difference

 

[RGSX]

Almost forgot to mention my body is loving the extra get up and go from @RGSX can definitely feel the difference

Great to here brother this comeback is epic

 

[stevesmi]

Definitely felt it the next day

Just don’t do what I did and overdue the shoulders too much easy for them to tear

 

[Grumpy]

Just don’t do what I did and overdue the shoulders too much easy for them to tear

100% shoulders are one of those spots always have to remind myself to go easy

 

[2Thick]

Cheers man

A+++

 

[ceo]

Cheers mate getting back to my old self a little leaner

Bros, that's what we like to hear.

 

[LevButlerov]

Loving the 140s again about bloody time

you're going up hard

 

[Grumpy]

Monday session
Chest and back

Alternating single arm cable chest press
55kg x 20
60kg x 20
65kg x 20

Incline dumbbell row
40 x 10
40 x 10
40 x 10

Vbar pull-downs
84 x 10
90 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

 

[jenkemj]

Monday session
Chest and back

Alternating single arm cable chest press
55kg x 20
60kg x 20
65kg x 20

Incline dumbbell row
40 x 10
40 x 10
40 x 10

Vbar pull-downs
84 x 10
90 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Big weight on those vbar pulldowns, great workout!

 

[Grumpy]

Some homemade lean beef koftas tonight with some salad and garlic sauce easy high protein meal

 

[Grumpy]

Big weight on those vbar pulldowns, great workout!

Cheers mate

 

[CookieBaah]

Monday session
Chest and back

Alternating single arm cable chest press
55kg x 20
60kg x 20
65kg x 20

Incline dumbbell row
40 x 10
40 x 10
40 x 10

Vbar pull-downs
84 x 10
90 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Geewhizz, that's some solid numbers for those lifts,
Hell yeah

 

[waggat]

Monday session
Chest and back

Alternating single arm cable chest press
55kg x 20
60kg x 20
65kg x 20

Incline dumbbell row
40 x 10
40 x 10
40 x 10

Vbar pull-downs
84 x 10
90 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Nice workout mate. You smashed those pull-ups and dips considering the stuff you did before them.

Some homemade lean beef koftas tonight with some salad and garlic sauce easy high protein meal

Those look awesome!

 

[Grumpy]

Nice workout mate. You smashed those pull-ups and dips considering the stuff you did before them.

Those look awesome!

Thanks mate was a good session

 

[LevButlerov]

Monday session
Chest and back

Alternating single arm cable chest press
55kg x 20
60kg x 20
65kg x 20

Incline dumbbell row
40 x 10
40 x 10
40 x 10

Vbar pull-downs
84 x 10
90 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Some homemade lean beef koftas tonight with some salad and garlic sauce easy high protein meal

pumping hard and food is a win beef koftas? i need to try it

 

[Grumpy]

pumping hard and food is a win beef koftas? i need to try it

Very tasty easy to make

 

[LevButlerov]

Very tasty easy to make

checked now

 

[Grumpy]

Tuesday session

Flat bench
110 x 10
110 x 10
120 x 8

Landmine
55 x 10
60 x 10
70 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
55 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

 

[Grumpy]

Bit of Mexican for dinner tonight with some low carb wraps and marinated chicken breast

 

[jenkemj]

Tuesday session

Flat bench
110 x 10
110 x 10
120 x 8

Landmine
55 x 10
60 x 10
70 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
55 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

Nice bench bro! You maxing out there?
Fuck I’m jealous of that Mexican feast too!

 

[Kopite67]

Tuesday session

Flat bench
110 x 10
110 x 10
120 x 8

Landmine
55 x 10
60 x 10
70 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
55 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

Great session bro. Smashing it on bench

 

[Kopite67]

Bit of Mexican for dinner tonight with some low carb wraps and marinated chicken breast

Oooo that looks

 

[Grumpy]

Nice bench bro! You maxing out there?
Fuck I’m jealous of that Mexican feast too!

Maxing out for reps yes last time 1 rep max was 170

 

[Gold Standard Labs]

Tuesday session

Flat bench
110 x 10
110 x 10
120 x 8

Landmine
55 x 10
60 x 10
70 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
55 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

Your benchwork is absolutely solid grumps, flat benching those numbers and reps is very impressive mate

 

[Gold Standard Labs]

Maxing out for reps yes last time 1 rep max was 170

This year you are going to bench 200kg.

I don't doubt for you a second brother you got this

 

[Grumpy]

This year you are going to bench 200kg.

I don't doubt for you a second brother you got this

Ill definitely give it a go always up for a challenge

 

[Grumpy]

Your benchwork is absolutely solid grumps, flat benching those numbers and reps is very impressive mate

Thanks mate Feeling good

 

[LevButlerov]

Tuesday session

Flat bench
110 x 10
110 x 10
120 x 8

Landmine
55 x 10
60 x 10
70 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
55 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

big bench 120 WIN! love it @Grumpy

Bit of Mexican for dinner tonight with some low carb wraps and marinated chicken breast

love this mexican food clean

 

[Grumpy]

Thursday session
Legs and shoulders

Hammer press
25 x 10
25 x 10
25 x 10

Sled push
3 sets 130kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

 

[Grumpy]

Favourite lunch
Rocket sweet potato salad with chicken parmasen sundries tomatoes and pine nuts

 

[Kopite67]

Thursday session
Legs and shoulders

Hammer press
25 x 10
25 x 10
25 x 10

Sled push
3 sets 130kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

Great session bro. Great sled work in this session on top of everything else.

 

[Kopite67]

Favourite lunch
Rocket sweet potato salad with chicken parmasen sundries tomatoes and pine nuts View attachment 189858

Oooo food porn, yummy

 

[LevButlerov]

Thursday session
Legs and shoulders

Hammer press
25 x 10
25 x 10
25 x 10

Sled push
3 sets 130kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

volume is up strong leg ext 120! @Grumpy and i like hammers!

Favourite lunch
Rocket sweet potato salad with chicken parmasen sundries tomatoes and pine nuts View attachment 189858

Food looks good tasty!

 

[Grumpy]

volume is up strong leg ext 120! @Grumpy and i like hammers!

Food looks good tasty!

Definitely getting there back into routine

 

[LevButlerov]

Definitely getting there back into routine

EVO family support your way

 

[Mobster]

Food looks great

 

[Grumpy]

Food looks great

Thanks mate

 

[Grumpy]

Friday session
Arms

Vbar triceps
70 x 10
75 x 10
85 x 10

Straight bar tricep
65 x 10
65 x 10
75 x 10

Eze bar reverse curls
45 x 10
45 x 10
45 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
25 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
65 x 10

Weighted sit ups
25kg plate 3 sets 12reps

25min cardio cross trainer

 

[Kopite67]

Friday session
Arms

Vbar triceps
70 x 10
75 x 10
85 x 10

Straight bar tricep
65 x 10
65 x 10
75 x 10

Eze bar reverse curls
45 x 10
45 x 10
45 x 10

Cable bicep curls
50 x 10
55 x 10
60 x 10

Hammer curls
22.5 x 10
25 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
65 x 10

Weighted sit ups
25kg plate 3 sets 12reps

25min cardio cross trainer

Nice session bro

 

[stevesmi]

Thursday session
Legs and shoulders

Hammer press
25 x 10
25 x 10
25 x 10

Sled push
3 sets 130kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

@Grumpy nice workout routine. If you ask me I like the standing BB shoulder press and I like the leg extensions back to back. Not bad at all.

 

[ceo]

Thursday session
Legs and shoulders

Hammer press
25 x 10
25 x 10
25 x 10

Sled push
3 sets 130kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

Bros, you are not gonna go wrong on Hammer Press, Sled Push as well. You don't see too many people doing the sled push but it's a good option for building strong legs. @Grumpy

 

[Ulter]

Favourite lunch
Rocket sweet potato salad with chicken parmasen sundries tomatoes and pine nuts View attachment 189858

This looks like a terrific meal you put together. @Grumpy nice mix of the protein and vegetables together and it looks pretty juicy.

 

[ROIDDERS]

Thursday session
Legs and shoulders

Hammer press
25 x 10
25 x 10
25 x 10

Sled push
3 sets 130kg

Cable x pulls high to low
20 x 10
25 x 10
25 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 60kg

25min cardio cross trainer

@Grumpy never gonna go wrong with this type of training. I love the hammer press and the sled push. These are my favorites for sure and I like the standing barbell shoulder press.

 

[2Thick]

Favourite lunch
Rocket sweet potato salad with chicken parmasen sundries tomatoes and pine nuts View attachment 189858

I will admit this meal did make me hungry. I'm about to cook myself up some chicken and vegetables as well. That will be my lunch for the day. @Grumpy

 

[Grumpy]

Bros, you are not gonna go wrong on Hammer Press, Sled Push as well. You don't see too many people doing the sled push but it's a good option for building strong legs. @Grumpy

Love the sled push you really feel the burn

 

[Grumpy]

I will admit this meal did make me hungry. I'm about to cook myself up some chicken and vegetables as well. That will be my lunch for the day. @Grumpy

Sorry about that was definitely a good meal

 

[Grumpy]

Definitely feeling much better running @RGSX vital support will get some bloods in the next week or so

 

[ballin2504]

Favourite lunch
Rocket sweet potato salad with chicken parmasen sundries tomatoes and pine nuts View attachment 189858

@Grumpy man that is a damn good looking meal

 

[2Thick]

Sorry about that was definitely a good meal

ha ha that's good.

 

[ceo]

Love the sled push you really feel the burn

bros hell yeah remind me of football practice

 

[Grumpy]

Monday morning session done
Chest and back

Alternating single arm cable chest press
55kg x 20
60kg x 20
65kg x 20

Incline dumbbell row
40 x 10
40 x 10
40 x 10

Vbar pull-downs
84 x 10
90 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

 

[Kopite67]

Monday morning session done
Chest and back

Alternating single arm cable chest press
55kg x 20
60kg x 20
65kg x 20

Incline dumbbell row
40 x 10
40 x 10
40 x 10

Vbar pull-downs
84 x 10
90 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

Nice session brother. Dips with 25kg is moving some weight legend

 

[LevButlerov]

Monday morning session done
Chest and back

Alternating single arm cable chest press
55kg x 20
60kg x 20
65kg x 20

Incline dumbbell row
40 x 10
40 x 10
40 x 10

Vbar pull-downs
84 x 10
90 x 10
90 x 10

Flat dumbbell flys single arm
17.5 x 20
20 x 20
22.5 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

25min cardio cross trainer

volume up now you back so hard lets get updated pics

 

[Grumpy]

volume up now you back so hard lets get updated pics

Will do

 

[Grumpy]

Tuesday session

Flat bench
110 x 10
120 x 10
120 x 10

Landmine
55 x 10
65 x 10
75 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
60 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

 

[Grumpy]

Spicy chicken salad today yum

 

[Kopite67]

Spicy chicken salad today yum View attachment 192392

That looks delightful

 

[LevButlerov]

Tuesday session

Flat bench
110 x 10
120 x 10
120 x 10

Landmine
55 x 10
65 x 10
75 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
60 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

120 on flat bench is big 120kgs HUGE! can you do a 30 drop? @Grumpy

Spicy chicken salad today yum View attachment 192392

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz @Yuri

 

[Dreamer]

Tuesday session

Flat bench
110 x 10
120 x 10
120 x 10

Landmine
55 x 10
65 x 10
75 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
60 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

Strong bench grumpy, really impressive

 

[Trenhead3cc]

120 x 10 is solid as!
That spicy chicken looks good

 

[Grumpy]

120 on flat bench is big 120kgs HUGE! can you do a 30 drop? @Grumpy

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz @Yuri

Will give it a go

 

[Grumpy]

Strong bench grumpy, really impressive

Thanks mate bench is one of those exercises i can push big weight on some other areas i struggle i gusee we all have our high strength areas

 

[Dreamer]

Thanks mate bench is one of those exercises i can push big weight on some other areas i struggle i gusee we all have our high strength areas

I can with Dbs but with a barbell I really struggle

 

[LevButlerov]

Will give it a go

drop sets make the pump

 

[BeMe]

Spicy chicken salad today yum View attachment 192392

Did you make that bro? Looks like a fancy meal at a restaurant

 

[Grumpy]

Did you make that bro? Looks like a fancy meal at a restaurant

Yer i made it

 

[Grumpy]

Today chicken haloumi and beetroot salad with a few cheeky chips on the side

 

[BeMe]

Today chicken haloumi and beetroot salad with a few cheeky chips on the side View attachment 193010

Damn bro you make some really delicious healthy looking meals. Even the plate it's sitting on is cool. Legit looks like something a restaurant would post on their website.

You're not a chef or anything like that?

 

[Grumpy]

Damn bro you make some really delicious healthy looking meals. Even the plate it's sitting on is cool. Legit looks like something a restaurant would post on their website.

You're not a chef or anything like that?

Used to be a chef long time ago

 

[BeMe]

Used to be a chef long time ago

Ah it all makes sense now haha. You're way to good to just be a home cook. Those are awesome skills to have for this lifestyle. Eating good while still looking good bro

 

[Grumpy]

Ah it all makes sense now haha. You're way to good to just be a home cook. Those are awesome skills to have for this lifestyle. Eating good while still looking good bro

Cheers mate something I take pride in as well as training they go hand in hand

 

[waggat]

Tuesday session

Flat bench
110 x 10
120 x 10
120 x 10

Landmine
55 x 10
65 x 10
75 x 10

Db fly
22.5 x 10
22.5 x 10
22.5 x 10

Med grip lat pull down
90 x 10
96 x 10
102 x 10
Bent over db row
40 x 10
40 x 10
40 x 10

Cable chest press high to low
55 x 10
55 x 10
60 x 10

Bosu plank hold
3 sets
60sec
90sec
120sec

25 min cardio cross trainer

Nice workout mate. Some big weights there in general. What is the weight on the landmine? 55+bar? How do you do them, kneeling or standing? 22.5's on flys is impressive as well.

Spicy chicken salad today yum View attachment 192392

Looks so good mate! You sure take good photos as well.

 

[Grumpy]

Nice workout mate. Some big weights there in general. What is the weight on the landmine? 55+bar? How do you do them, kneeling or standing? 22.5's on flys is impressive as well.

Looks so good mate! You sure take good photos as well.

55 plus bar standing

 

[LevButlerov]

Today chicken haloumi and beetroot salad with a few cheeky chips on the side View attachment 193010

amazing salad

 

[LH5515]

Today chicken haloumi and beetroot salad with a few cheeky chips on the side View attachment 193010

Looks delicious brother

 

[Grumpy]

Thursday session
Legs and shoulders

Hammer press
27.5 x 10
27.5 x 10
27.5 x 10

Sled push
3 sets 135kg

Cable x pulls high to low
20 x 10
25 x 10
30 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 65kg

25min cardio cross trainer

 

[LevButlerov]

Thursday session
Legs and shoulders

Hammer press
27.5 x 10
27.5 x 10
27.5 x 10

Sled push
3 sets 135kg

Cable x pulls high to low
20 x 10
25 x 10
30 x 10

Exercise ball Hamstring roll out
3 sets 2 with 20kg db

Standing bb shoulder press
55 x 10
60 x 10
60 x 10

Leg extensions
100 x 10
110 x 10
120 x 10

Woodchopers low to high
3 sets 65kg

25min cardio cross trainer

if you can start upping cardio I think it will help your comeback @Grumpy
and hammers can go up too

 

[Grumpy]

if you can start upping cardio I think it will help your comeback @Grumpy
and hammers can go up too

Will do struggling with the heat but cardio definitely needs to come up

 

[Grumpy]

Grilled chicken tenderloin last night's protein boost

 

[Pigsy]

Will do struggling with the heat but cardio definitely needs to come up

Get after it brother

 

[LevButlerov]

Will do struggling with the heat but cardio definitely needs to come up

push the cardio you can do it

 

[LevButlerov]

Grilled chicken tenderloin last night's protein boost View attachment 194110

Very tasty

 

[Grumpy]

Sunday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep
65 x 10
65 x 10
75 x 10

Eze bar reverse curls
45 x 10
45 x 10
50 x 10

Cable bicep curls
50 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
65 x 10

Weighted sit ups
25kg plate 3 sets 12reps

25min cardio cross trainer

 

[LevButlerov]

Sunday session
Arms

Vbar triceps
75 x 10
75 x 10
85 x 10

Straight bar tricep
65 x 10
65 x 10
75 x 10

Eze bar reverse curls
45 x 10
45 x 10
50 x 10

Cable bicep curls
50 x 10
55 x 10
65 x 10

Hammer curls
25 x 10
25 x 10
25 x 10

Concentration curls
22.5 x 10

Cable chest press
55 x 10
60 x 10
65 x 10

Weighted sit ups
25kg plate 3 sets 12reps

25min cardio cross trainer

Keep up the sit ups I like those as a close and add close hands push ups will really pump the triceps @Grumpy

 

[Grumpy]

Keep up the sit ups I like those as a close and add close hands push ups will really pump the triceps @Grumpy

Thanks @LevButlerov will do

 

[Grumpy]

Monday morning session done
Chest and back

Alternating single arm cable chest press
55kg x 20
60kg x 20
65kg x 20

Incline dumbbell row
40 x 10
40 x 10
40 x 10

Vbar pull-downs
84 x 10
90 x 10
96 x 10

Flat dumbbell flys single arm
20 x 20
22.5 x 20
25 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

30min cardio cross trainer

 

[LevButlerov]

Thanks @LevButlerov will do

pump it @Grumpy

 

[LevButlerov]

Monday morning session done
Chest and back

Alternating single arm cable chest press
55kg x 20
60kg x 20
65kg x 20

Incline dumbbell row
40 x 10
40 x 10
40 x 10

Vbar pull-downs
84 x 10
90 x 10
96 x 10

Flat dumbbell flys single arm
20 x 20
22.5 x 20
25 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

30min cardio cross trainer

I forget there is a time difference good morning pump!

 

[Grumpy]

I forget there is a time difference good morning pump!

Yep definitely a time difference good morning

 

[LevButlerov]

Yep definitely a time difference good morning

I follow it now

 

[LH5515]

Monday morning session done
Chest and back

Alternating single arm cable chest press
55kg x 20
60kg x 20
65kg x 20

Incline dumbbell row
40 x 10
40 x 10
40 x 10

Vbar pull-downs
84 x 10
90 x 10
96 x 10

Flat dumbbell flys single arm
20 x 20
22.5 x 20
25 x 20

Pull ups bodyweight
3 sets 10reps

Weighted dips 25kg
3 sets 10reps


Alternating v sit ups
3 sets 12reps

30min cardio cross trainer

Nice session brother. 30min cardio following this beating is impressive

 

[Grumpy]

Nice session brother. 30min cardio following this beating is impressive

Cheers man trying to keep the cardio up