Veteran Log Lean Bulk Cycle by Gold Standard Labs

Mr.liftz · May 16, 2026

rizzlekdizzle said:
Thanks brother!

Anytime bro keep at it

rizzlekdizzle · May 17, 2026

Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/13
Cable pull overs
Lvl 20/30/40 reps 10/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/100kg(PB) reps 10/10/10
Seated row cable machine
Lvl 36/50/70 reps 10/10/10
Rear cable flys
Lvl 15/20/25 reps 10/11/10
EZ curl
Wt each side 10/20/20kg reps 10/10/8
Preacher curls
Lvl 29/43/57 reps 15/10/10

Absolutely pumped!

Post workout mango and protein shake as usual!

Kopite67 · May 17, 2026

rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/13
Cable pull overs
Lvl 20/30/40 reps 10/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/100kg(PB) reps 10/10/10
Seated row cable machine
Lvl 36/50/70 reps 10/10/10
Rear cable flys
Lvl 15/20/25 reps 10/11/10
EZ curl
Wt each side 10/20/20kg reps 10/10/8
Preacher curls
Lvl 29/43/57 reps 15/10/10

Absolutely pumped!

Post workout mango and protein shake as usual!

Nice update bro. Mango and protien....not sure about that one

rizzlekdizzle · May 17, 2026

Kopite67 said:
Nice update bro. Mango and protien....not sure about that one

Just some frozen mango in my vanilla shake

Kopite67 · May 17, 2026

rizzlekdizzle said:
Just some frozen mango in my vanilla shake

Oh that is probably very nice actually brother

Sheshredz · May 17, 2026

rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/100/40kg reps 10/10/10(PB)/8(PB)
Fly machine
Lvl 66/79/100(PB)/52 reps 12/12/10/1x25
Shoulder press machine
Lvl 29/43/63(PB) reps 12/10/10
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep ohead rope
Lvl 40/50/65(PB) Reps 15/12/9
Tricep push down machine
Lvl 57/77/97 reps 10/10/10
DB Bicep curls
15/17.5/20kg reps 10/10/10

50g protein shake after

PB’s on most exercises today - about to go into my 4th week of cycle and loving the goods from @Gold Standard Labs and @CladHQ @IRONCLAD LABS

Some progress pictures below

Looking awesome

Mr.liftz · May 17, 2026

rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/13
Cable pull overs
Lvl 20/30/40 reps 10/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/100kg(PB) reps 10/10/10
Seated row cable machine
Lvl 36/50/70 reps 10/10/10
Rear cable flys
Lvl 15/20/25 reps 10/11/10
EZ curl
Wt each side 10/20/20kg reps 10/10/8
Preacher curls
Lvl 29/43/57 reps 15/10/10

Absolutely pumped!

Post workout mango and protein shake as usual!

Shrugs are looking solid brother

Looks like a really good session!

rizzlekdizzle · May 17, 2026

Sheshredz said:
Looking awesome

Appreciate the female support!

LevButlerov · May 17, 2026

rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/13
Cable pull overs
Lvl 20/30/40 reps 10/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/100kg(PB) reps 10/10/10
Seated row cable machine
Lvl 36/50/70 reps 10/10/10
Rear cable flys
Lvl 15/20/25 reps 10/11/10
EZ curl
Wt each side 10/20/20kg reps 10/10/8
Preacher curls
Lvl 29/43/57 reps 15/10/10

Absolutely pumped!

Post workout mango and protein shake as usual!

protein mango we need to see that shake

love your lat pulls really voluming up, you able to add pull ups? @rizzlekdizzle

rizzlekdizzle · May 17, 2026

LevButlerov said:
protein mango we need to see that shake
love your lat pulls really voluming up, you able to add pull ups? @rizzlekdizzle

my last set is always pull-ups - can add a couple more sets on

LevButlerov · May 17, 2026

rizzlekdizzle said:
my last set is always pull-ups - can add a couple more sets on

if you can add it

rizzlekdizzle · May 18, 2026

Leg day

Squats - deep as I can go
40/70/ 100kg(PB) 15/15/10(PB)
Hamstring curl
Lvl 41/50/54 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/60kg reps 15/12/12
Bicep (the best part of leg day)
Db Curls
15/17.5/20kg reps 3x10

Legs were shaking all the way home and then some!

Protein shakeafter

Kopite67 · May 18, 2026

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg(PB) 15/15/10(PB)
Hamstring curl
Lvl 41/50/54 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/60kg reps 15/12/12
Bicep (the best part of leg day)
Db Curls
15/17.5/20kg reps 3x10

Legs were shaking all the way home and then some!

Protein shakeafter

If the legs are shaking that is one awesome leg session brother

Allupfromhere · May 18, 2026

rizzlekdizzle said:
Legs were shaking all the way home and then some!

Thats how you know you stepped on business that session

LevButlerov · May 18, 2026

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg(PB) 15/15/10(PB)
Hamstring curl
Lvl 41/50/54 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/60kg reps 15/12/12
Bicep (the best part of leg day)
Db Curls
15/17.5/20kg reps 3x10

Legs were shaking all the way home and then some!

Protein shakeafter

power leg day

love the 100kg squats!

Mr.liftz · May 18, 2026

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg(PB) 15/15/10(PB)
Hamstring curl
Lvl 41/50/54 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/60kg reps 15/12/12
Bicep (the best part of leg day)
Db Curls
15/17.5/20kg reps 3x10

Legs were shaking all the way home and then some!

Protein shakeafter

Its a good sign when you got the shakes

rizzlekdizzle · May 19, 2026

Push day
Got a bit of a seized up lower back so did some good stretching beforehand and managed the workout without too
Much discomfort

Incline bench
Warm up then
60/80/100/100kg reps 10/10/10/10(PB) - heavier next session
Fly machine
Lvl 66/79/100/52 reps 12/12/12/25
Shoulder press machine
Lvl 29/43/63(PB) reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep ohead rope
Lvl 40/50/65 Reps 15/12/10(PB)
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
Bicep preacher machine
Lvl 29/43/57 reps 15/12/10

50g protein shake after

LevButlerov · May 19, 2026

rizzlekdizzle said:
Push day
Got a bit of a seized up lower back so did some good stretching beforehand and managed the workout without too
Much discomfort

Incline bench
Warm up then
60/80/100/100kg reps 10/10/10/10(PB) - heavier next session
Fly machine
Lvl 66/79/100/52 reps 12/12/12/25
Shoulder press machine
Lvl 29/43/63(PB) reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep ohead rope
Lvl 40/50/65 Reps 15/12/10(PB)
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
Bicep preacher machine
Lvl 29/43/57 reps 15/12/10

50g protein shake after

pushing to the top

strong incline bench 100s next time 120s easy

rizzlekdizzle · May 19, 2026

LevButlerov said:
pushing to the top strong incline bench 100s next time 120s easy

ha I dunno about 120! I think I'll try 105 to 110!

LevButlerov · May 19, 2026

rizzlekdizzle said:
ha I dunno about 120! I think I'll try 105 to 110!

lets go 105

Ohdamn · May 19, 2026

rizzlekdizzle said:
Push day
Got a bit of a seized up lower back so did some good stretching beforehand and managed the workout without too
Much discomfort

Incline bench
Warm up then
60/80/100/100kg reps 10/10/10/10(PB) - heavier next session
Fly machine
Lvl 66/79/100/52 reps 12/12/12/25
Shoulder press machine
Lvl 29/43/63(PB) reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep ohead rope
Lvl 40/50/65 Reps 15/12/10(PB)
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
Bicep preacher machine
Lvl 29/43/57 reps 15/12/10

50g protein shake after

Massive push session brother, strong numbers even when managing the lower back

rustle · May 19, 2026

rizzlekdizzle said:
Push day
Got a bit of a seized up lower back so did some good stretching beforehand and managed the workout without too
Much discomfort

Incline bench
Warm up then
60/80/100/100kg reps 10/10/10/10(PB) - heavier next session
Fly machine
Lvl 66/79/100/52 reps 12/12/12/25
Shoulder press machine
Lvl 29/43/63(PB) reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep ohead rope
Lvl 40/50/65 Reps 15/12/10(PB)
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
Bicep preacher machine
Lvl 29/43/57 reps 15/12/10

50g protein shake after

Good session bro. progressing nicely!

rizzlekdizzle · May 19, 2026

Ohdamn said:
Massive push session brother, strong numbers even when managing the lower back

i'm maxing out on your warm ups!

rizzlekdizzle · May 21, 2026

Pull day

Had a low vibe end of day but lifting the spirits with a good session this evening, even though peak hour shits me - but surprisingly peak hour wasn’t too bad today! Silver lining!

Lat pull downs
Lvl 43/63/90 pull up - reps 10/10/10/12
Yates row
40/70/100 reps 12/10/10(PB!)
Shrugs - slow and controlled 3s up 3s down
40/70/100 reps 10/10/10
Seated row cable machine
Lvl 36/50/77(PB) reps 10/10/10
Rear fly machine
Lvl 39/52/ 66 Reps 12/12/12
Baleysian Curls
Lvl 20/30/40 reps 3x10
Hanging curls
15/17.5/17.5 reps 10/9/9

Even a couple more Pb’s fueled by @Gold Standard Labs

Kopite67 · May 21, 2026

rizzlekdizzle said:
Pull day

Had a low vibe end of day but lifting the spirits with a good session this evening, even though peak hour shits me - but surprisingly peak hour wasn’t too bad today! Silver lining!

Lat pull downs
Lvl 43/63/90 pull up - reps 10/10/10/12
Yates row
40/70/100 reps 12/10/10(PB!)
Shrugs - slow and controlled 3s up 3s down
40/70/100 reps 10/10/10
Seated row cable machine
Lvl 36/50/77(PB) reps 10/10/10
Rear fly machine
Lvl 39/52/ 66 Reps 12/12/12
Baleysian Curls
Lvl 20/30/40 reps 3x10
Hanging curls
15/17.5/17.5 reps 10/9/9

Even a couple more Pb’s fueled by @Gold Standard Labs

Nice training update brother. Love the Yates rows.

rizzlekdizzle · May 21, 2026

Just some lovely @Gold Standard Labs clear as oils in the morning

Ohdamn · May 21, 2026

rizzlekdizzle said:
View attachment 234899Just some lovely @Gold Standard Labs clear as oils in the morning

looking smooth and clean, pure gold energy!

LevButlerov · May 21, 2026

rizzlekdizzle said:
Pull day

Had a low vibe end of day but lifting the spirits with a good session this evening, even though peak hour shits me - but surprisingly peak hour wasn’t too bad today! Silver lining!

Lat pull downs
Lvl 43/63/90 pull up - reps 10/10/10/12
Yates row
40/70/100 reps 12/10/10(PB!)
Shrugs - slow and controlled 3s up 3s down
40/70/100 reps 10/10/10
Seated row cable machine
Lvl 36/50/77(PB) reps 10/10/10
Rear fly machine
Lvl 39/52/ 66 Reps 12/12/12
Baleysian Curls
Lvl 20/30/40 reps 3x10
Hanging curls
15/17.5/17.5 reps 10/9/9

Even a couple more Pb’s fueled by @Gold Standard Labs

love your strong training

yates rows WOW hit the Pb hard @rizzlekdizzle

rizzlekdizzle said:
View attachment 234899Just some lovely @Gold Standard Labs clear as oils in the morning

nice GSL oils look clean

Team GSL @Gold Standard Labs

gar71 · May 21, 2026

rizzlekdizzle said:
i'm maxing out on your warm ups!

rizzlekdizzle · May 22, 2026

Bit of a treat for lunch today

Kopite67 · May 22, 2026

rizzlekdizzle said:
View attachment 235061Bit of a treat for lunch today

Very nice brother

LevButlerov · May 22, 2026

rizzlekdizzle said:
View attachment 235061Bit of a treat for lunch today

nice food perfect lunch

rizzlekdizzle · May 23, 2026

Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/12 (PB)
Hamstring curl
Lvl 43/50/57 reps 12/10/8
Leg ext
Lvl 43/57/70 reps 12/12/13(PB - heavier next)
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/60kg reps 15/12/12
Bicep (the best part of leg day)
DB curls
Lvl 29/43/57 reps 12/12/10

Protein shakeafter

More PB’s again!

LevButlerov · May 23, 2026

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/12 (PB)
Hamstring curl
Lvl 43/50/57 reps 12/10/8
Leg ext
Lvl 43/57/70 reps 12/12/13(PB - heavier next)
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/60kg reps 15/12/12
Bicep (the best part of leg day)
DB curls
Lvl 29/43/57 reps 12/12/10

Protein shakeafter

More PB’s again!

Champion leg day

going hard ton deep squats 100s!

@HarleyGuy @waggat @Kopite67 @Grumpy @LH5515 @Yuri @catdadironman @bss @Ohdamn

Grumpy · May 23, 2026

Solid leg day id be crawling out of the gym

waggat · May 23, 2026

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/12 (PB)
Hamstring curl
Lvl 43/50/57 reps 12/10/8
Leg ext
Lvl 43/57/70 reps 12/12/13(PB - heavier next)
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/60kg reps 15/12/12
Bicep (the best part of leg day)
DB curls
Lvl 29/43/57 reps 12/12/10

Protein shakeafter

More PB’s again!

Nice workout mate. 100 for 12 on squats is awesome work!

Ohdamn · May 23, 2026

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/12 (PB)
Hamstring curl
Lvl 43/50/57 reps 12/10/8
Leg ext
Lvl 43/57/70 reps 12/12/13(PB - heavier next)
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/60kg reps 15/12/12
Bicep (the best part of leg day)
DB curls
Lvl 29/43/57 reps 12/12/10

Protein shakeafter

More PB’s again!

Strength climbing everywhere, awesome session bro

LH5515 · May 23, 2026

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/12 (PB)
Hamstring curl
Lvl 43/50/57 reps 12/10/8
Leg ext
Lvl 43/57/70 reps 12/12/13(PB - heavier next)
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/60kg reps 15/12/12
Bicep (the best part of leg day)
DB curls
Lvl 29/43/57 reps 12/12/10

Protein shakeafter

More PB’s again!

Nice to see PBs being smashed

rizzlekdizzle · May 24, 2026

Push day

Incline bench
Warm up then
60/80/105(PB!)/40 reps 10/10/8/30
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep ohead rope
Lvl 40/50/65 Reps 15/12/10(PB)
Tricep press down machine
Lvl 50/70/90/50 reps 10/10/10/25
Bicep curls DB
15/17.5/20kg reps 10/10/10

Another couple of PB’s - especially the incline bench been chasing +100kg a while
The @Gold Standard Labs NPP is getting to work I reckon

50g protein shake after

Kopite67 · May 24, 2026

rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/105(PB!)/40 reps 10/10/8/30
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep ohead rope
Lvl 40/50/65 Reps 15/12/10(PB)
Tricep press down machine
Lvl 50/70/90/50 reps 10/10/10/25
Bicep curls DB
15/17.5/20kg reps 10/10/10

Another couple of PB’s - especially the incline bench been chasing +100kg a while
The @Gold Standard Labs NPP is getting to work I reckon

50g protein shake after

Great lifting brother. Nice incline PB

rustle · May 24, 2026

Keep going with the PBs bro. You're doing great!

LevButlerov · May 24, 2026

rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/105(PB!)/40 reps 10/10/8/30
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep ohead rope
Lvl 40/50/65 Reps 15/12/10(PB)
Tricep press down machine
Lvl 50/70/90/50 reps 10/10/10/25
Bicep curls DB
15/17.5/20kg reps 10/10/10

Another couple of PB’s - especially the incline bench been chasing +100kg a while
The @Gold Standard Labs NPP is getting to work I reckon

50g protein shake after

pushing hard

incline bench pushed 105 nice!

rizzlekdizzle · May 24, 2026

Nothing like popping a fresh vial of Sust350 from @Gold Standard Labs

LevButlerov · May 24, 2026

rizzlekdizzle said:
View attachment 236625Nothing like popping a fresh vial of Sust350 from @Gold Standard Labs

beautiful TD for team GSL

@Gold Standard Labs

@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Ohdamn

Yuri · May 24, 2026

rizzlekdizzle said:
View attachment 236625Nothing like popping a fresh vial of Sust350 from @Gold Standard Labs

Stunning

Ohdamn · May 24, 2026

Beautiful

Gold standard labs Sust350 and progress go together perfectly brother

waggat · May 24, 2026

rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/105(PB!)/40 reps 10/10/8/30
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep ohead rope
Lvl 40/50/65 Reps 15/12/10(PB)
Tricep press down machine
Lvl 50/70/90/50 reps 10/10/10/25
Bicep curls DB
15/17.5/20kg reps 10/10/10

Another couple of PB’s - especially the incline bench been chasing +100kg a while
The @Gold Standard Labs NPP is getting to work I reckon

50g protein shake after

105 for 8 reps on incline barbell is awesome mate!

rizzlekdizzle · May 25, 2026

Started day with a lovely short of the NPP, Test and EQ from @Gold Standard Labs

Pull day
Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/12
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/70/110(PB) reps 10/10/9
Seated row cable machine
Lvl 36/50/77 reps 10/10/10
Rear fly machine
Lvl 39/52/ 66 Reps 12/12/12
EZ bar curls
Wt each side
10/15/20kg reps 10/10/10
Hanging curls
15/17.5/17.5/12.5 reps 10/9/9/12

PB on shrugs today

50gm protein shake after

Kopite67 · May 25, 2026

rizzlekdizzle said:
Started day with a lovely short of the NPP, Test and EQ from @Gold Standard Labs

Pull day
Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/12
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/70/110(PB) reps 10/10/9
Seated row cable machine
Lvl 36/50/77 reps 10/10/10
Rear fly machine
Lvl 39/52/ 66 Reps 12/12/12
EZ bar curls
Wt each side
10/15/20kg reps 10/10/10
Hanging curls
15/17.5/17.5/12.5 reps 10/9/9/12

PB on shrugs today

50gm protein shake after

Nice controlled session brother

LevButlerov · May 25, 2026

rizzlekdizzle said:
Started day with a lovely short of the NPP, Test and EQ from @Gold Standard Labs

Pull day
Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/12
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/70/110(PB) reps 10/10/9
Seated row cable machine
Lvl 36/50/77 reps 10/10/10
Rear fly machine
Lvl 39/52/ 66 Reps 12/12/12
EZ bar curls
Wt each side
10/15/20kg reps 10/10/10
Hanging curls
15/17.5/17.5/12.5 reps 10/9/9/12

PB on shrugs today

50gm protein shake after

yates rows those are amazing at 100

rizzlekdizzle · May 25, 2026

LevButlerov said:
yates rows those are amazing at 100

trying to increase it but I think I better concentrate on form first!

rizzlekdizzle · May 26, 2026

Chicken mince (aka ground chicken breast) with rice, beans and coriander (aka cilantro). About 50gm protein

Kopite67 · May 26, 2026

rizzlekdizzle said:
View attachment 237531Chicken mince (aka ground chicken breast) with rice, beans and coriander (aka cilantro). About 50gm protein

Gorgeous looking Meal brother

LevButlerov · May 26, 2026

rizzlekdizzle said:
trying to increase it but I think I better concentrate on form first!

form is most important agreed

LevButlerov · May 26, 2026

rizzlekdizzle said:
View attachment 237531Chicken mince (aka ground chicken breast) with rice, beans and coriander (aka cilantro). About 50gm protein

Love the meal

looks tasty

rizzlekdizzle · May 27, 2026

Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/13(PB)

Hamstring curl
Lvl 43/50/57 reps 12/10/8

Leg ext
Lvl 43/57/77 (PB) reps 12/12/9

Abductor machine
Lvl 36/50/63 reps 12/12/12

Standing Calf raises
40/50/65kg(PB) reps 15/15/13

Had to be a quick one between kids sport drop and pick up but got it done #dadlife

Kopite67 · May 27, 2026

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/13(PB)

Hamstring curl
Lvl 43/50/57 reps 12/10/8

Leg ext
Lvl 43/57/77 (PB) reps 12/12/9

Abductor machine
Lvl 36/50/63 reps 12/12/12

Standing Calf raises
40/50/65kg(PB) reps 15/15/13

Had to be a quick one between kids sport drop and pick up but got it done #dadlife

Nice session and update brother. Getting it done and balancing family duties like a boss

LevButlerov · May 27, 2026

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/13(PB)

Hamstring curl
Lvl 43/50/57 reps 12/10/8

Leg ext
Lvl 43/57/77 (PB) reps 12/12/9

Abductor machine
Lvl 36/50/63 reps 12/12/12

Standing Calf raises
40/50/65kg(PB) reps 15/15/13

Had to be a quick one between kids sport drop and pick up but got it done #dadlife

power legs

squats 100 deep is a win!

rizzlekdizzle · May 28, 2026

Push day

Incline bench
Warm up then
60/80/105/105 reps 10/10/9(PB)/6
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/12(PB)/28
Shoulder press machine
Lvl 29/43/63 reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep press down machine
LLvl 57/77/90/50 reps 12/12/12(PB)/25
Single arm pronated ext
Lvl 15/15/20 Reps 10/10/10
Bicep curls DB
15/17.5/20kg reps 10/10/10

Another couple of PB’s

MarshMonsta · May 28, 2026

rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/105/105 reps 10/10/9(PB)/6
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/12(PB)/28
Shoulder press machine
Lvl 29/43/63 reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep press down machine
LLvl 57/77/90/50 reps 12/12/12(PB)/25
Single arm pronated ext
Lvl 15/15/20 Reps 10/10/10
Bicep curls DB
15/17.5/20kg reps 10/10/10

Another couple of PB’s

Nice hussle on the 3x PR's bro

Kopite67 · May 28, 2026

rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/105/105 reps 10/10/9(PB)/6
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/12(PB)/28
Shoulder press machine
Lvl 29/43/63 reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep press down machine
LLvl 57/77/90/50 reps 12/12/12(PB)/25
Single arm pronated ext
Lvl 15/15/20 Reps 10/10/10
Bicep curls DB
15/17.5/20kg reps 10/10/10

Another couple of PB’s

Nice training update brother

LH5515 · May 28, 2026

rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/105/105 reps 10/10/9(PB)/6
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/12(PB)/28
Shoulder press machine
Lvl 29/43/63 reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep press down machine
LLvl 57/77/90/50 reps 12/12/12(PB)/25
Single arm pronated ext
Lvl 15/15/20 Reps 10/10/10
Bicep curls DB
15/17.5/20kg reps 10/10/10

Another couple of PB’s

Solid chest day brother

Congrats on the PBs… let’s out to break them next week legend

LevButlerov · May 28, 2026

rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/105/105 reps 10/10/9(PB)/6
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/12(PB)/28
Shoulder press machine
Lvl 29/43/63 reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep press down machine
LLvl 57/77/90/50 reps 12/12/12(PB)/25
Single arm pronated ext
Lvl 15/15/20 Reps 10/10/10
Bicep curls DB
15/17.5/20kg reps 10/10/10

Another couple of PB’s

perfect push

incline bench pushed again 105s!

rizzlekdizzle · Saturday at 1:43 AM

Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/12
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/70/110 reps 10/10/10(PB)
Cable pull over
Lvl 40/55/65 reps 3x10
Prone 45 degree bench Rear DB flys
12.5/15/15kg Reps 12/12/12
Baleysian curls
Lvl 20/30/40 reps 10/10/8
DB curls
15/20/25-12.5kg reps 10/10/8+8 drop set

50 gm protein shake after

rizzlekdizzle · Saturday at 1:45 AM

Was pumped after!

Kopite67 · Saturday at 2:19 AM

rizzlekdizzle said:
View attachment 240050Was pumped after!

Nice back and bi's brother. Looking fucking huge legend

LevButlerov · Saturday at 3:00 AM

rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/12
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
40/70/110 reps 10/10/10(PB)
Cable pull over
Lvl 40/55/65 reps 3x10
Prone 45 degree bench Rear DB flys
12.5/15/15kg Reps 12/12/12
Baleysian curls
Lvl 20/30/40 reps 10/10/8
DB curls
15/20/25-12.5kg reps 10/10/8+8 drop set

50 gm protein shake after

rizzlekdizzle said:
View attachment 240050Was pumped after!

you're looking pumped and big, THICK ARMS! @rizzlekdizzle

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn

waggat · Saturday at 5:02 AM

rizzlekdizzle said:
View attachment 240050Was pumped after!

Arms looking massive mate!

Trenhead3cc · Saturday at 6:29 AM

Looking thick!! Hope you just wearing the fosters and not drinking that cat piss

rizzlekdizzle · Saturday at 7:46 AM

Trenhead3cc said:
Looking thick!! Hope you just wearing the fosters and not drinking that cat piss

Ha

HarleyGuy · Saturday at 3:51 PM

rizzlekdizzle said:
View attachment 236625Nothing like popping a fresh vial of Sust350 from @Gold Standard Labs

Nice Sust TD from @Gold Standard Labs brother!

HarleyGuy · Saturday at 3:54 PM

rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/105/105 reps 10/10/9(PB)/6
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/12(PB)/28
Shoulder press machine
Lvl 29/43/63 reps 12/10/8
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep press down machine
LLvl 57/77/90/50 reps 12/12/12(PB)/25
Single arm pronated ext
Lvl 15/15/20 Reps 10/10/10
Bicep curls DB
15/17.5/20kg reps 10/10/10

Another couple of PB’s

Just got caught up brother! Amazing updates and food pics as always. Your logs are always top notch.

rizzlekdizzle said:
Made a new friend at the gym - last time we talked he was in an electric wheelchair using two crutches to move from bench to bench so I helped him with some weights etc. that was a couple months back

Loved reading this brother good vibes to you

rizzlekdizzle said:
Another couple of PB’s - especially the incline bench been chasing +100kg a while

This was impressive bro, incline 100kg wow!

Grumpy · Saturday at 5:14 PM

Arms definitely growing love the singlet

rizzlekdizzle · Sunday at 12:22 AM

Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/15(PB)
Hamstring curl
Lvl 43/50/57 reps 12/10/9(PB)
Leg ext
Lvl 43/57/77 reps 12/12/11(PB)
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/65kg reps 15/15/13
Hanging curls
15/17.5/17.5kg 3x10

Couple of Pb’s on reps which is progress

Grumpy · Sunday at 12:40 AM

Smashing the pbs

Kopite67 · Sunday at 12:43 AM

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/15(PB)
Hamstring curl
Lvl 43/50/57 reps 12/10/9(PB)
Leg ext
Lvl 43/57/77 reps 12/12/11(PB)
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/65kg reps 15/15/13
Hanging curls
15/17.5/17.5kg 3x10

Couple of Pb’s on reps which is progress

Nice session brother

LevButlerov · Sunday at 7:18 PM

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/15(PB)
Hamstring curl
Lvl 43/50/57 reps 12/10/9(PB)
Leg ext
Lvl 43/57/77 reps 12/12/11(PB)
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/65kg reps 15/15/13
Hanging curls
15/17.5/17.5kg 3x10

Couple of Pb’s on reps which is progress

leg day smashed hard

love the deep 100 squat!

Ohdamn · Sunday at 7:21 PM

rizzlekdizzle said:
View attachment 240050Was pumped after!

Absolutely jacked bro, arm size and fullness are unreal!

rizzlekdizzle · Sunday at 7:44 PM

Ohdamn said:
Absolutely jacked bro, arm size and fullness are unreal!

Thanks @Ohdamn means a lot coming from you!

rizzlekdizzle · Sunday at 10:45 PM

Push day

Incline bench
Warm up then
60/80/107.5(PB)/40 reps 10/10/8/30
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/12(PB)/28
Shoulder press machine
Lvl 29/43/63>36 reps 12/10/8+5
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep rope push down
Lvl 45/55/65/30 reps 15/12/9/15
Tricep press down machine
Lvl 57/77/90/50 reps 12/12/11/15
Bicep preacher machine
Lvl 29/43/56 reps 12/12/10

PB on incline bench - will keep it here a little then work to 110kg

Kopite67 · Sunday at 11:23 PM

rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/107.5(PB)/40 reps 10/10/8/30
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/12(PB)/28
Shoulder press machine
Lvl 29/43/63>36 reps 12/10/8+5
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep rope push down
Lvl 45/55/65/30 reps 15/12/9/15
Tricep press down machine
Lvl 57/77/90/50 reps 12/12/11/15
Bicep preacher machine
Lvl 29/43/56 reps 12/12/10

PB on incline bench - will keep it here a little then work to 110kg

Great lifting brother. Inclines are strong

rizzlekdizzle · Sunday at 11:25 PM

Kopite67 said:
Great lifting brother. Inclines are strong

Getting there!

LevButlerov · Monday at 7:52 AM

rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/107.5(PB)/40 reps 10/10/8/30
Fly machine
Lvl 66/79/107(PB)/52 reps 12/12/12(PB)/28
Shoulder press machine
Lvl 29/43/63>36 reps 12/10/8+5
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep rope push down
Lvl 45/55/65/30 reps 15/12/9/15
Tricep press down machine
Lvl 57/77/90/50 reps 12/12/11/15
Bicep preacher machine
Lvl 29/43/56 reps 12/12/10

PB on incline bench - will keep it here a little then work to 110kg

lat raises look good high volume

bi preachers good weights 56

Mr.liftz · Monday at 11:07 AM

rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 100kg 15/15/15(PB)
Hamstring curl
Lvl 43/50/57 reps 12/10/9(PB)
Leg ext
Lvl 43/57/77 reps 12/12/11(PB)
Abductor machine
Lvl 36/50/63 reps 12/12/12
Standing Calf raises
40/50/65kg reps 15/15/13
Hanging curls
15/17.5/17.5kg 3x10

Couple of Pb’s on reps which is progress

Thats a nice session brother!,how are the compounds treating you?

rizzlekdizzle · 2026-06-03T06:24:52-0400

Pull day
High pull lever machine
Each side 15/30/40kg reps 10/10/8
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110kg reps 10/10/10
Seated row
Lvl 36/50/84(PB) reps 10/10/8
Prone 45 degree bench Rear DB flys
15/15/15kg Reps 12/11/10
Decline curls
15/20/22.5kg reps 10/10/10
Hanging DB curls
15/17.5/17.5>12.5kg reps 10/10/8+5

Pumped as after!

Kopite67 · 2026-06-03T14:20:57-0400

rizzlekdizzle said:
Pull day
High pull lever machine
Each side 15/30/40kg reps 10/10/8
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110kg reps 10/10/10
Seated row
Lvl 36/50/84(PB) reps 10/10/8
Prone 45 degree bench Rear DB flys
15/15/15kg Reps 12/11/10
Decline curls
15/20/22.5kg reps 10/10/10
Hanging DB curls
15/17.5/17.5>12.5kg reps 10/10/8+5

Pumped as after!

Great session brother. Looking huge. How did the broccoli heads go with their deadlifts?

rizzlekdizzle · 2026-06-03T17:47:02-0400

Mr.liftz said:
Thats a nice session brother!,how are the compounds treating you?

Treating me well brother!

LevButlerov · 2026-06-03T19:01:14-0400

rizzlekdizzle said:
Pull day
High pull lever machine
Each side 15/30/40kg reps 10/10/8
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110kg reps 10/10/10
Seated row
Lvl 36/50/84(PB) reps 10/10/8
Prone 45 degree bench Rear DB flys
15/15/15kg Reps 12/11/10
Decline curls
15/20/22.5kg reps 10/10/10
Hanging DB curls
15/17.5/17.5>12.5kg reps 10/10/8+5

Pumped as after!

pulling hard super pumped

stevesmi · 2026-06-03T20:00:20-0400

rizzlekdizzle said:
Pull day
High pull lever machine
Each side 15/30/40kg reps 10/10/8
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110kg reps 10/10/10
Seated row
Lvl 36/50/84(PB) reps 10/10/8
Prone 45 degree bench Rear DB flys
15/15/15kg Reps 12/11/10
Decline curls
15/20/22.5kg reps 10/10/10
Hanging DB curls
15/17.5/17.5>12.5kg reps 10/10/8+5

Pumped as after!

@rizzlekdizzle great job on this. I like the different exercises you're doing. The decline curls and hanging dumbbell curls especially are amazing.

2Thick · 2026-06-03T20:19:20-0400

rizzlekdizzle said:
Pull day
High pull lever machine
Each side 15/30/40kg reps 10/10/8
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110kg reps 10/10/10
Seated row
Lvl 36/50/84(PB) reps 10/10/8
Prone 45 degree bench Rear DB flys
15/15/15kg Reps 12/11/10
Decline curls
15/20/22.5kg reps 10/10/10
Hanging DB curls
15/17.5/17.5>12.5kg reps 10/10/8+5

Pumped as after!

Good finish on the decline curls and hanging dumbbell curls. Those are really good together and you'll get a good workout. @rizzlekdizzle

Ulter · 2026-06-03T20:37:39-0400

rizzlekdizzle said:
Pull day
High pull lever machine
Each side 15/30/40kg reps 10/10/8
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110kg reps 10/10/10
Seated row
Lvl 36/50/84(PB) reps 10/10/8
Prone 45 degree bench Rear DB flys
15/15/15kg Reps 12/11/10
Decline curls
15/20/22.5kg reps 10/10/10
Hanging DB curls
15/17.5/17.5>12.5kg reps 10/10/8+5

Pumped as after!

The arms are looking really big. @rizzlekdizzle they're also looking super vascular. That shows that you are definitely re-comping.

ROIDDERS · 2026-06-03T20:57:20-0400

rizzlekdizzle said:
Pull day
High pull lever machine
Each side 15/30/40kg reps 10/10/8
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110kg reps 10/10/10
Seated row
Lvl 36/50/84(PB) reps 10/10/8
Prone 45 degree bench Rear DB flys
15/15/15kg Reps 12/11/10
Decline curls
15/20/22.5kg reps 10/10/10
Hanging DB curls
15/17.5/17.5>12.5kg reps 10/10/8+5

Pumped as after!

@rizzlekdizzle nice solid job on this training. I like the pulling split. It's very cool to see you pushing yourself and doing well.

Mobster · 2026-06-04T03:28:25-0400

Workout and pic looks good

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