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Approved Log Surgery recovery and TRT cruise Log

rizzlekdizzle

rizzlekdizzle

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Hi all!
I am having surgery tomorrow -
Nasal surgery to fix up old injuries so my busted nose will look normal again and I will be able to breath better through it. It will mean some time off from the gym hopefully only a few weeks.

I am 45yrs old, 6foot3 weighing just over 91kg today. Very long limbed as well.

I am lucky to be sponsored by @Gold Standard Labs and @RegenexPharma for my cruise (sustanon 350 running 150mg/week) and peptides.

@RegenexPharma has got me setup with KLOW, BPC,TB,Mots-c, igf1lr3 and slu-pp33. Also some Reta once I’m recovered.

Timeframe of the cruise will probably be around 8 weeks to heal up and get bloods in order etc. diet will be a bit restricted first couple of weeks due to needing to minimise upper lip movement - so plenty of shakes etc and warm, not hot meals. Have had the Mrs making pea and ham soup, ground beef and rice etc.

Once recovered the aim of the cruise is to lose some BF and get leaner. To get ready for a lean bulk later on

Photos from today attached and latest body comp. As always it underestimates my BF
 

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rizzlekdizzle said:
Hi all!
I am having surgery tomorrow -
Nasal surgery to fix up old injuries so my busted nose will look normal again and I will be able to breath better through it. It will mean some time off from the gym hopefully only a few weeks.

I am 45yrs old, 6foot3 weighing just over 91kg today. Very long limbed as well.

I am lucky to be sponsored by @Gold Standard Labs and @RegenexPharma for my cruise (sustanon 350 running 150mg/week) and peptides.

@RegenexPharma has got me setup with KLOW, BPC,TB,Mots-c, igf1lr3 and slu-pp33. Also some Reta once I’m recovered.

Timeframe of the cruise will probably be around 8 weeks to heal up and get bloods in order etc. diet will be a bit restricted first couple of weeks due to needing to minimise upper lip movement - so plenty of shakes etc and warm, not hot meals. Have had the Mrs making pea and ham soup, ground beef and rice etc.

Once recovered the aim of the cruise is to lose some BF and get leaner. To get ready for a lean bulk later on

Photos from today attached and latest body comp. As always it underestimates my BF
Click to expand...
Hope the surgery all goes ok mate. So is it sinus surgery as well as fixing it more 'structurally'.

The down time is fairly suprising. At least you'll be nice and fresh after that!
 
rizzlekdizzle said:
Hi all!
I am having surgery tomorrow -
Nasal surgery to fix up old injuries so my busted nose will look normal again and I will be able to breath better through it. It will mean some time off from the gym hopefully only a few weeks.

I am 45yrs old, 6foot3 weighing just over 91kg today. Very long limbed as well.

I am lucky to be sponsored by @Gold Standard Labs and @RegenexPharma for my cruise (sustanon 350 running 150mg/week) and peptides.

@RegenexPharma has got me setup with KLOW, BPC,TB,Mots-c, igf1lr3 and slu-pp33. Also some Reta once I’m recovered.

Timeframe of the cruise will probably be around 8 weeks to heal up and get bloods in order etc. diet will be a bit restricted first couple of weeks due to needing to minimise upper lip movement - so plenty of shakes etc and warm, not hot meals. Have had the Mrs making pea and ham soup, ground beef and rice etc.

Once recovered the aim of the cruise is to lose some BF and get leaner. To get ready for a lean bulk later on

Photos from today attached and latest body comp. As always it underestimates my BF
Click to expand...
Best of luck with the surgery mate.

Congrats on the sponsorship two great labs and a valued member of the community. Regenex really has you sorted to heal quick, will be feeling great in no time at all.
 
Welcome aboard team gold brother, stoked to have another veteran on the team!

Will be following along on your fitness journey brother, it's an honour 🙏💛
 
rizzlekdizzle said:
Hi all!
I am having surgery tomorrow -
Nasal surgery to fix up old injuries so my busted nose will look normal again and I will be able to breath better through it. It will mean some time off from the gym hopefully only a few weeks.

I am 45yrs old, 6foot3 weighing just over 91kg today. Very long limbed as well.

I am lucky to be sponsored by @Gold Standard Labs and @RegenexPharma for my cruise (sustanon 350 running 150mg/week) and peptides.

@RegenexPharma has got me setup with KLOW, BPC,TB,Mots-c, igf1lr3 and slu-pp33. Also some Reta once I’m recovered.

Timeframe of the cruise will probably be around 8 weeks to heal up and get bloods in order etc. diet will be a bit restricted first couple of weeks due to needing to minimise upper lip movement - so plenty of shakes etc and warm, not hot meals. Have had the Mrs making pea and ham soup, ground beef and rice etc.

Once recovered the aim of the cruise is to lose some BF and get leaner. To get ready for a lean bulk later on

Photos from today attached and latest body comp. As always it underestimates my BF
Click to expand...
Good luck with your surgery Rizzle. Stoked to have you on the team along with our brother @Gold Standard Labs ..
Anything you need bro, just Holla out to us 💪🙌
You are looking unreal already and we know you will smash this rehab/lean muscle build
 
rizzlekdizzle said:
Hi all!
I am having surgery tomorrow -
Nasal surgery to fix up old injuries so my busted nose will look normal again and I will be able to breath better through it. It will mean some time off from the gym hopefully only a few weeks.

I am 45yrs old, 6foot3 weighing just over 91kg today. Very long limbed as well.

I am lucky to be sponsored by @Gold Standard Labs and @RegenexPharma for my cruise (sustanon 350 running 150mg/week) and peptides.

@RegenexPharma has got me setup with KLOW, BPC,TB,Mots-c, igf1lr3 and slu-pp33. Also some Reta once I’m recovered.

Timeframe of the cruise will probably be around 8 weeks to heal up and get bloods in order etc. diet will be a bit restricted first couple of weeks due to needing to minimise upper lip movement - so plenty of shakes etc and warm, not hot meals. Have had the Mrs making pea and ham soup, ground beef and rice etc.

Once recovered the aim of the cruise is to lose some BF and get leaner. To get ready for a lean bulk later on

Photos from today attached and latest body comp. As always it underestimates my BF
Click to expand...
Best of luck with the surgery :D @rizzlekdizzle EVO family support and love your way! waiting to see how you recover

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @R.AP
@Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri
 
While I sit here sucking down prescription meds post surgery I put a little comparison together from where I was 20 months ago to now. For me the two deca cycles I did during that time were what changed my physique the most.
 

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rizzlekdizzle said:
While I sit here sucking down prescription meds post surgery I put a little comparison together from where I was 20 months ago to now. For me the two deca cycles I did during that time were what changed my physique the most.
Click to expand...
Very noticeable difference, great chest development
 
rizzlekdizzle said:
While I sit here sucking down prescription meds post surgery I put a little comparison together from where I was 20 months ago to now. For me the two deca cycles I did during that time were what changed my physique the most.
Click to expand...
Hope the surgery went well and you're not in too much pain over there mate!

Awesome progress there. Bigger and a shitload leaner!
 
waggat said:
Nice touchdown mate! I'm looking at trying the SLU-PP. Have you used it before?
Click to expand...
no have not used before but aim to use it to lean down during cruise with some reta
 
First workout post nose surgery

Taking it a bit easy to introduce the body back into it

Push
Shoulder press machine
Warm up then
Lvl 23/36/43 reps 12/10/10
Lat raises DB
10kg/12.5/15kg reps 3x10
Chest press machine
Lvl 29/43/57/70 reps 4x10
Fly machine
Lvl 59/73/86 reps 3x12
Tricep push down v bar
Lvl 35/45/55 reps 15/12/10
Tricep push machine
Lvl 50/63/70 3x12

Coffee and protein after
 
rizzlekdizzle said:
First workout post nose surgery

Taking it a bit easy to introduce the body back into it

Push
Shoulder press machine
Warm up then
Lvl 23/36/43 reps 12/10/10
Lat raises DB
10kg/12.5/15kg reps 3x10
Chest press machine
Lvl 29/43/57/70 reps 4x10
Fly machine
Lvl 59/73/86 reps 3x12
Tricep push down v bar
Lvl 35/45/55 reps 15/12/10
Tricep push machine
Lvl 50/63/70 3x12

Coffee and protein after
Click to expand...
Good to see you training again :D go slow @rizzlekdizzle and very nice view with a drink!


rizzlekdizzle said:
View attachment 194138
Click to expand...

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri @MarkNV
 
The before and after pic is a testament to your dedication bro, it's really impressive!

I'm liking that we have surgery logs and you threw this up here, keep us posted brother and great work on getting some light training in too!
 
rizzlekdizzle said:
First workout post nose surgery

Taking it a bit easy to introduce the body back into it

Push
Shoulder press machine
Warm up then
Lvl 23/36/43 reps 12/10/10
Lat raises DB
10kg/12.5/15kg reps 3x10
Chest press machine
Lvl 29/43/57/70 reps 4x10
Fly machine
Lvl 59/73/86 reps 3x12
Tricep push down v bar
Lvl 35/45/55 reps 15/12/10
Tricep push machine
Lvl 50/63/70 3x12

Coffee and protein after
Click to expand...
Nice looking push workout mate. Around 6 exercises like that is how I prefer it. Easing back with 15kg laterals is impressive!
 
Pull day 2nd workout since surgery
Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
Seated row machine
Lvl 36/50/57 reps 10/10/10
Rear cable fly’s
Lvl 10/15/15 reps 10/10/9
Baleysian curls
Lvl 20/30/35 reps 10/10/8
Preacher curl machine
Lvl 23/36/43 reps 12/12/10
BB shrugs
40/60/70kg slow and controlled 3x10

Post workout coffee and protein!
 
Last edited:
waggat said:
Nice looking push workout mate. Around 6 exercises like that is how I prefer it. Easing back with 15kg laterals is impressive!
Click to expand...
I used to go 17.5kg but I started thinking why thenfuck am I doing that can just go slower, less chance of injury and same growth at 15 really
 
rizzlekdizzle said:
Pull day 2nd workout since surgery
Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
Seated row machine
Lvl 36/50/57 reps 10/10/10
Rear cable fly’s
Lvl 10/15/15 reps 10/10/9
Baleysian curls
Lvl 20/30/35 reps 10/10/8
Preacher curl machine
Lvl 23/36/43 reps 12/12/10
BB shrugs
40/60/70kg slow and controlled 3x10

Post workout coffee and protein!
Click to expand...
Good pull day :D keeping it stable post surgery @rizzlekdizzle
 
rizzlekdizzle said:
Pull day 2nd workout since surgery
Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
Seated row machine
Lvl 36/50/57 reps 10/10/10
Rear cable fly’s
Lvl 10/15/15 reps 10/10/9
Baleysian curls
Lvl 20/30/35 reps 10/10/8
Preacher curl machine
Lvl 23/36/43 reps 12/12/10
BB shrugs
40/60/70kg slow and controlled 3x10

Post workout coffee and protein!
Click to expand...
@rizzlekdizzle good job on this. I like the pull day that you're putting together and I like the seated row machine. These are really good exercises. They do the job.
 
rizzlekdizzle said:
Pull day 2nd workout since surgery
Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
Seated row machine
Lvl 36/50/57 reps 10/10/10
Rear cable fly’s
Lvl 10/15/15 reps 10/10/9
Baleysian curls
Lvl 20/30/35 reps 10/10/8
Preacher curl machine
Lvl 23/36/43 reps 12/12/10
BB shrugs
40/60/70kg slow and controlled 3x10

Post workout coffee and protein!
Click to expand...
The pull day after your surgery is always fun. I'm glad you were able to get in a good workout. Seems like you pushed yourself but you didn't overdo it if you know what I mean. @rizzlekdizzle
 
rizzlekdizzle said:
Pull day 2nd workout since surgery
Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
Seated row machine
Lvl 36/50/57 reps 10/10/10
Rear cable fly’s
Lvl 10/15/15 reps 10/10/9
Baleysian curls
Lvl 20/30/35 reps 10/10/8
Preacher curl machine
Lvl 23/36/43 reps 12/12/10
BB shrugs
40/60/70kg slow and controlled 3x10

Post workout coffee and protein!
Click to expand...
I'm very impressed with these workouts. A preacher curl machine and shrugs are good. @rizzlekdizzle and I like the rear cable flies; those actually are underrated.
 
rizzlekdizzle said:
Pull day 2nd workout since surgery
Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
Seated row machine
Lvl 36/50/57 reps 10/10/10
Rear cable fly’s
Lvl 10/15/15 reps 10/10/9
Baleysian curls
Lvl 20/30/35 reps 10/10/8
Preacher curl machine
Lvl 23/36/43 reps 12/12/10
BB shrugs
40/60/70kg slow and controlled 3x10

Post workout coffee and protein!
Click to expand...
Works for me lol
 
rizzlekdizzle said:
Pull day 2nd workout since surgery
Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
Seated row machine
Lvl 36/50/57 reps 10/10/10
Rear cable fly’s
Lvl 10/15/15 reps 10/10/9
Baleysian curls
Lvl 20/30/35 reps 10/10/8
Preacher curl machine
Lvl 23/36/43 reps 12/12/10
BB shrugs
40/60/70kg slow and controlled 3x10

Post workout coffee and protein!
Click to expand...
@rizzlekdizzle Bros, this is good work here. rows and the cable flies are fantastic and the curls are looking tremendous as well.
 
rizzlekdizzle said:
Pull day 2nd workout since surgery
Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
Seated row machine
Lvl 36/50/57 reps 10/10/10
Rear cable fly’s
Lvl 10/15/15 reps 10/10/9
Baleysian curls
Lvl 20/30/35 reps 10/10/8
Preacher curl machine
Lvl 23/36/43 reps 12/12/10
BB shrugs
40/60/70kg slow and controlled 3x10

Post workout coffee and protein!
Click to expand...
I like this for sure. The lat pull downs and rear cable flies are looking sensational. Keep up the good work as well on the barbell shrugs. @rizzlekdizzle
 
rizzlekdizzle said:
Pull day 2nd workout since surgery
Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
Seated row machine
Lvl 36/50/57 reps 10/10/10
Rear cable fly’s
Lvl 10/15/15 reps 10/10/9
Baleysian curls
Lvl 20/30/35 reps 10/10/8
Preacher curl machine
Lvl 23/36/43 reps 12/12/10
BB shrugs
40/60/70kg slow and controlled 3x10

Post workout coffee and protein!
Click to expand...
@rizzlekdizzle Solid workout right here bro!
 
Leg day - 3rd session post surgery

Leg ext
Warm up then
Lvl 36/50/63 reps 12/12/12
Hamstring curl seated
Warm up then
Lvl 36/43/50 reps 10/10/10
Bulgarian SS
BW/+10kg/+10kg reps 3x10
Calf raises
40/50/50kg reps 15/12/12
Bicep curls for fun
12.5/15/17.5kg reps 3x10


Protein after and some meal prep
 
Thought I would share some meal prep - easy brined chicken Breasts
1 - brine the breasts in a simple brine of kosher salt and water (quarter cup salt to 2 cups water) overnight (if you brine them and do not overcook them they are very juicy - the salt break down the proteins and also allows the meat to draw in moisture)
2 - place in oven dish and use 2 cups of stock and sprinkle whatever spices on top
3 - cover and cook at 160C for about 45mins
4- remove from oven when around 65C internal temp
5 - remove from tray and rest.

Half a decent chicken breast is around 60gm protein
 

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rizzlekdizzle said:
Leg day - 3rd session post surgery

Leg ext
Warm up then
Lvl 36/50/63 reps 12/12/12
Hamstring curl seated
Warm up then
Lvl 36/43/50 reps 10/10/10
Bulgarian SS
BW/+10kg/+10kg reps 3x10
Calf raises
40/50/50kg reps 15/12/12
Bicep curls for fun
12.5/15/17.5kg reps 3x10


Protein after and some meal prep
Click to expand...
power leg day :D hammy curls i like them and i like you did a bi pump on the out thats the fun way @rizzlekdizzle
rizzlekdizzle said:
Thought I would share some meal prep - easy brined chicken Breasts
1 - brine the breasts in a simple brine of kosher salt and water (quarter cup salt to 2 cups water) overnight (if you brine them and do not overcook them they are very juicy - the salt break down the proteins and also allows the meat to draw in moisture)
2 - place in oven dish and use 2 cups of stock and sprinkle whatever spices on top
3 - cover and cook at 160C for about 45mins
4- remove from oven when around 65C internal temp
5 - remove from tray and rest.

Half a decent chicken breast is around 60gm protein
Click to expand...
perfect!!! love this food prep, and you do a perfect thermometer measurement there! must be very juicy and tasty :D
and brine is the secret to chicken breasts, but shhhh dont let contest prep coaches hear me say that :P (salt!!!)


@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri @MarkNV
 
rizzlekdizzle said:
Thought I would share some meal prep - easy brined chicken Breasts
1 - brine the breasts in a simple brine of kosher salt and water (quarter cup salt to 2 cups water) overnight (if you brine them and do not overcook them they are very juicy - the salt break down the proteins and also allows the meat to draw in moisture)
2 - place in oven dish and use 2 cups of stock and sprinkle whatever spices on top
3 - cover and cook at 160C for about 45mins
4- remove from oven when around 65C internal temp
5 - remove from tray and rest.

Half a decent chicken breast is around 60gm protein
Click to expand...
Nice tip man, will be using that for sure
 
rizzlekdizzle said:
Thought I would share some meal prep - easy brined chicken Breasts
1 - brine the breasts in a simple brine of kosher salt and water (quarter cup salt to 2 cups water) overnight (if you brine them and do not overcook them they are very juicy - the salt break down the proteins and also allows the meat to draw in moisture)
2 - place in oven dish and use 2 cups of stock and sprinkle whatever spices on top
3 - cover and cook at 160C for about 45mins
4- remove from oven when around 65C internal temp
5 - remove from tray and rest.

Half a decent chicken breast is around 60gm protein
Click to expand...
Fooooood porn!!!! Great idea brining the breasts!!!
 
rizzlekdizzle said:
Pull day 2nd workout since surgery
Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
Seated row machine
Lvl 36/50/57 reps 10/10/10
Rear cable fly’s
Lvl 10/15/15 reps 10/10/9
Baleysian curls
Lvl 20/30/35 reps 10/10/8
Preacher curl machine
Lvl 23/36/43 reps 12/12/10
BB shrugs
40/60/70kg slow and controlled 3x10

Post workout coffee and protein!
Click to expand...
@rizzlekdizzle nice training man. Great volume also.
 
rizzlekdizzle said:
Thought I would share some meal prep - easy brined chicken Breasts
1 - brine the breasts in a simple brine of kosher salt and water (quarter cup salt to 2 cups water) overnight (if you brine them and do not overcook them they are very juicy - the salt break down the proteins and also allows the meat to draw in moisture)
2 - place in oven dish and use 2 cups of stock and sprinkle whatever spices on top
3 - cover and cook at 160C for about 45mins
4- remove from oven when around 65C internal temp
5 - remove from tray and rest.

Half a decent chicken breast is around 60gm protein
Click to expand...
Interesting. Can you fry them after brining?
 
Second week post nose surgery

Push day

Chest press machine
Lvl 29/43/57/70 reps 4x10
Shoulder press machine
Lvl 23/36/43 reps 12/10/10
Lat raises DB (although these seem like a pull)
10kg/12.5/15kg reps 3x10
Fly machine
Lvl 59/73/86 reps 3x12
Tricep push down v bar
Lvl 35/45/55 reps 15/12/10
Tricep ext machine
Lvl 50/63/77 3x10

Tacos for dinner after !
 
rizzlekdizzle said:
Second week post nose surgery

Push day

Chest press machine
Lvl 29/43/57/70 reps 4x10
Shoulder press machine
Lvl 23/36/43 reps 12/10/10
Lat raises DB (although these seem like a pull)
10kg/12.5/15kg reps 3x10
Fly machine
Lvl 59/73/86 reps 3x12
Tricep push down v bar
Lvl 35/45/55 reps 15/12/10
Tricep ext machine
Lvl 50/63/77 3x10

Tacos for dinner after !
Click to expand...
good volume you staying steady :D @rizzlekdizzle
rizzlekdizzle said:
View attachment 196978
Putting this up here so hopefully in 6-8 weeks will see me a bit leaner
Click to expand...
2nd week post surgery you look amazing :D strong wide chest pumped shoulders and big arms and you stayed lean! nice!
 
rizzlekdizzle said:
Second week post nose surgery

Push day

Chest press machine
Lvl 29/43/57/70 reps 4x10
Shoulder press machine
Lvl 23/36/43 reps 12/10/10
Lat raises DB (although these seem like a pull)
10kg/12.5/15kg reps 3x10
Fly machine
Lvl 59/73/86 reps 3x12
Tricep push down v bar
Lvl 35/45/55 reps 15/12/10
Tricep ext machine
Lvl 50/63/77 3x10

Tacos for dinner after !
Click to expand...
Nice push workout mate. To me that's about the perfect selection of exercises. 15kg laterals for 10 is good. How strict do you prefer to do them? I see merit in both stricter and loser versions.
 
waggat said:
Nice push workout mate. To me that's about the perfect selection of exercises. 15kg laterals for 10 is good. How strict do you prefer to do them? I see merit in both stricter and loser versions.
Click to expand...
I like them relatively strict. If I can’t get a full ROM I don’t see the point apart from ego.
 
Pull day 2nd week back since surgery

Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
bB row
40/60/80kg reps 10/10/10
Shrugs - slow and controlled
40/60/70kg 3x10
Rear cable fly’s
Lvl 10/15/20 reps 10/10/10
Bicep curls
15/20/22.5kg reps 10/10/10
Concentration curls - slow eccentric
15-15-17.5kg reps 10/10/9


Post workout coffee and protein!
 
rizzlekdizzle said:
Pull day 2nd week back since surgery

Lat pull downs
Lvl 23/36/50/63 reps 12/12/10/10
bB row
40/60/80kg reps 10/10/10
Shrugs - slow and controlled
40/60/70kg 3x10
Rear cable fly’s
Lvl 10/15/20 reps 10/10/10
Bicep curls
15/20/22.5kg reps 10/10/10
Concentration curls - slow eccentric
15-15-17.5kg reps 10/10/9


Post workout coffee and protein!
Click to expand...
pull day is pumped :D good lat pulls 63 for reps @rizzlekdizzle
 
Leg day -2nd leg session since post surgery

Leg ext
Warm up then
Lvl 36/50/63 reps 12/12/12
Hamstring curl prone
Warm up then
Lvl 36/43/50 reps 3x12
Leg press
75/97/120 reps 3x10
Calf raises
40/50/50kg reps 15/15/14
Bicep curls for fun
12.5/15/17.5kg reps 3x10

Coffee and Protein after
IMG_4502.webp
 
rizzlekdizzle said:
Leg day -2nd leg session since post surgery

Leg ext
Warm up then
Lvl 36/50/63 reps 12/12/12
Hamstring curl prone
Warm up then
Lvl 36/43/50 reps 3x12
Leg press
75/97/120 reps 3x10
Calf raises
40/50/50kg reps 15/15/14
Bicep curls for fun
12.5/15/17.5kg reps 3x10

Coffee and Protein after
View attachment 198440
Click to expand...
120 leg press is huge :D and you have the best views :D @rizzlekdizzle

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @Grumpy @Shakey
 
rizzlekdizzle said:
Leg day -2nd leg session since post surgery

Leg ext
Warm up then
Lvl 36/50/63 reps 12/12/12
Hamstring curl prone
Warm up then
Lvl 36/43/50 reps 3x12
Leg press
75/97/120 reps 3x10
Calf raises
40/50/50kg reps 15/15/14
Bicep curls for fun
12.5/15/17.5kg reps 3x10

Coffee and Protein after
View attachment 198440
Click to expand...
Good leg sesh, 2nd one after surgery? what surgery did you get done?
 
rizzlekdizzle said:
Leg day -2nd leg session since post surgery

Leg ext
Warm up then
Lvl 36/50/63 reps 12/12/12
Hamstring curl prone
Warm up then
Lvl 36/43/50 reps 3x12
Leg press
75/97/120 reps 3x10
Calf raises
40/50/50kg reps 15/15/14
Bicep curls for fun
12.5/15/17.5kg reps 3x10

Coffee and Protein after
View attachment 198440
Click to expand...
Nice workout mate. Is that less leg exercises than you normally do? Is the leg press machine horizontal type?
 
Push day

Incline bench
Warm up then
60/80/90/40kg reps 10/10/10/30 pump set
Fly machine
Lvl 66/79/86 reps 3x12
Shoulder press machine
Lvl 23/36/50 reps 12/10/9
Lat raises DB
12.5/12.5/15kg reps 3x10

Tricep rope overhead ext
Lvl 30/40/50 reps 15/12/10
Tricep push down machine
Lvl 50/63/84 3x10
Bicep curls for fun as always
15/15/17.5kg just for a nice pump

50g protein shakafter !
 
rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/90/40kg reps 10/10/10/30 pump set
Fly machine
Lvl 66/79/86 reps 3x12
Shoulder press machine
Lvl 23/36/50 reps 12/10/9
Lat raises DB
12.5/12.5/15kg reps 3x10

Tricep rope overhead ext
Lvl 30/40/50 reps 15/12/10
Tricep push down machine
Lvl 50/63/84 3x10
Bicep curls for fun as always
15/15/17.5kg just for a nice pump

50g protein shakafter !
Click to expand...
incline bench still strong even after surgery :D love the post shake too, you add honey? @rizzlekdizzle
 
Pull day
bB row
40/60/90kg reps 12/10/10
Lat pull downs
Lvl 36/50/63 (go higher next time) reps 12/10/10
Shrugs - slow and controlled
40/60/70kg (higher next) 3x10
Rear DB fly’s
12.5/15/15kg reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10

Post workout protein 50g
 
rizzlekdizzle said:
Pull day
bB row
40/60/90kg reps 12/10/10
Lat pull downs
Lvl 36/50/63 (go higher next time) reps 12/10/10
Shrugs - slow and controlled
40/60/70kg (higher next) 3x10
Rear DB fly’s
12.5/15/15kg reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10

Post workout protein 50g
Click to expand...
good lat pulls :D try to push it up next time if you can!

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515
 
rizzlekdizzle said:
Pull day
bB row
40/60/90kg reps 12/10/10
Lat pull downs
Lvl 36/50/63 (go higher next time) reps 12/10/10
Shrugs - slow and controlled
40/60/70kg (higher next) 3x10
Rear DB fly’s
12.5/15/15kg reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10

Post workout protein 50g
Click to expand...
Nice workout mate. Good selection of exercises there. You're rocking it with 22.5's on the curls!
 
waggat said:
Nice workout mate. Good selection of exercises there. You're rocking it with 22.5's on the curls!
Click to expand...
yeah time to get back on the 25's - had to go lighter for a while due to tennis elbow
 
Leg day -3rd leg session since post surgery

Leg ext
Warm up then
Lvl 36/50/63 reps 12/12/12
Seated Hamstring curl
Warm up then
Lvl 29/43/57 reps 3x12
Leg press machine
75/97/120 reps 3x10
Calf raises
40/50/50kg reps 15/15/14
3x sets leg lifts for abs AMRAP
Bicep curls for fun
12.5/15/17.5kg reps 3x10

Coffee and Protein after
Brekky was eggs and smoked salmon
IMG_4527.webp
 
rizzlekdizzle said:
Leg day -3rd leg session since post surgery

Leg ext
Warm up then
Lvl 36/50/63 reps 12/12/12
Seated Hamstring curl
Warm up then
Lvl 29/43/57 reps 3x12
Leg press machine
75/97/120 reps 3x10
Calf raises
40/50/50kg reps 15/15/14
3x sets leg lifts for abs AMRAP
Bicep curls for fun
12.5/15/17.5kg reps 3x10

Coffee and Protein after
Brekky was eggs and smoked salmon
View attachment 200268
Click to expand...
good 120 leg press :D clean
and love the salmon @rizzlekdizzle
 
Push day

Chest press machine
Lvl 29/43/57/70 reps 4x10
Shoulder press machine
Lvl 23/36/50 reps 12/10/10
Lat raises DB
12.5/15/15kg/9 reps 3x10 then 10 reps slow
Fly machine
Lvl 73/79/93 reps 3x12
Ohead Tricep rope ext
Lvl 35/45/55 reps 15/12/10
Single arm pronated tricep ext
Lvl 10/15/15 3x10

Wasn’t feeling it when my alarm went off this morning but 2 mins into the gym fixed that!
 
rizzlekdizzle said:
Push day

Chest press machine
Lvl 29/43/57/70 reps 4x10
Shoulder press machine
Lvl 23/36/50 reps 12/10/10
Lat raises DB
12.5/15/15kg/9 reps 3x10 then 10 reps slow
Fly machine
Lvl 73/79/93 reps 3x12
Ohead Tricep rope ext
Lvl 35/45/55 reps 15/12/10
Single arm pronated tricep ext
Lvl 10/15/15 3x10

Wasn’t feeling it when my alarm went off this morning but 2 mins into the gym fixed that!
Click to expand...
big push :D nice chest press work!
 
Pull day

Lat pull downs
Lvl 36/50/70 reps 10/10/10
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/70kg 3x10
Rear fly machine
Lvl 39/52/73 reps 3x12
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10

Post workout protein 50g
 
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 36/50/70 reps 10/10/10
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/70kg 3x10
Rear fly machine
Lvl 39/52/73 reps 3x12
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10

Post workout protein 50g
Click to expand...
Clean day :D i like your rows good 90s on them and curls are looking pumped too @rizzlekdizzle
 
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 36/50/70 reps 10/10/10
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/70kg 3x10
Rear fly machine
Lvl 39/52/73 reps 3x12
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10

Post workout protein 50g
Click to expand...
@rizzlekdizzle keep up the good work champ. I like the workout you're putting together and I like the seated row cable machine.
 
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 36/50/70 reps 10/10/10
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/70kg 3x10
Rear fly machine
Lvl 39/52/73 reps 3x12
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10

Post workout protein 50g
Click to expand...
Nice job on the pull day man. I got a lot of love for that style of training. You really hit the hell out of your back. @rizzlekdizzle
 
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 36/50/70 reps 10/10/10
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/70kg 3x10
Rear fly machine
Lvl 39/52/73 reps 3x12
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10

Post workout protein 50g
Click to expand...
not bad on the training at all. Are you feeling a nice pump when you're training? You should feel a nice pump on your pull day.
 
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 36/50/70 reps 10/10/10
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/70kg 3x10
Rear fly machine
Lvl 39/52/73 reps 3x12
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10

Post workout protein 50g
Click to expand...
@rizzlekdizzle Solid pull day right here!
 
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 36/50/70 reps 10/10/10
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/70kg 3x10
Rear fly machine
Lvl 39/52/73 reps 3x12
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10

Post workout protein 50g
Click to expand...
Good solid workout
 
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 36/50/70 reps 10/10/10
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/70kg 3x10
Rear fly machine
Lvl 39/52/73 reps 3x12
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10

Post workout protein 50g
Click to expand...
@rizzlekdizzle Bros, hell yeah, the pulling split is looking terrific and I like the rear delt flying machine and I like the preacher curls.
 
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 36/50/70 reps 10/10/10
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/70kg 3x10
Rear fly machine
Lvl 39/52/73 reps 3x12
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10

Post workout protein 50g
Click to expand...
Excellent job. The pull day looks tremendous. You're not gonna go wrong with Preacher Curl Machine. @rizzlekdizzle
 
Leg day

Leg press machine
75/97/120 reps 3x10
Lying Hamstring curl
Lvl 36/45/43/57 reps 3x12
Leg ext
Lvl 36/50/70 reps 12/12/12
Calf raises
40/50/50kg reps 15/15/14
Bicep curls which is the best exercise on leg day
DB curl dropsets
20-17.5-15kg 18reps
17.5-15-12.5kg 24 reps

Protein after 50gm with banana
 
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 36/50/70 reps 10/10/10
BB row
40/60/90kg reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/60/70kg 3x10
Rear fly machine
Lvl 39/52/73 reps 3x12
Baleysian curls
20/30/40 reps 10/10/10
Preacher curl machine
Lvl 43/43/57 reps 12/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10

Post workout protein 50g
Click to expand...
@rizzlekdizzle nice update man. Some good training
 
Push day

Incline bench
Warm up then
60/80/90/40kg reps 10/10/10/30 pump set
Fly machine
Lvl 66/79/86 reps 3x12
Shoulder press machine
Lvl 23/36/50 reps 12/10/10(PB)
Lat raises DB
12.5/12.5/15kg reps 3x10
Tricep rope ext
Lvl 35/45/55 reps 15/12/10
Tricep o/head single arm ext
Lvl 15/20/25 reps 10/10/9
Bicep curls for fun
15/15/17.5kg just for a nice pump

50g protein shakafter !
 
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