Veteran Log Lean Bulk Cycle by Gold Standard Labs

[rizzlekdizzle]

So now comes the next stage in the yr, having fully recovered from my sinus and nasal surgery it is time for a Lean Bulk!

I am lucky and thankful to be sponsored by the goat @Gold Standard Labs for my oils and @IRONCLAD LABS for my GH and Reta.

My goal is a lean bulk - mainly due to my Natural tendency to be long and lean.

Stats are
Age : 45yr old married and two teenage girls
Height: 6 foot 3
Weight : 90kg
BF - every time I get on a body fat scale it underestimates me at less than 10%. So I don’t pay much attention to it - but it has been tracking down

Calories want to try and hit 2800 a day and over 200g protein and higher carb

I’m giving up alcohol for the duration of the cycle as well - don’t have a problem with it but don’t need it and will do better without

GYM PATTERN
I do a push/pull/legs 5x a week. Used to do a typical bro split but have been doing this the last couple of months and enjoying it.

Supps

Multi-vitamin, tudca, berberine, whey protein, magnesium

Cycle Plan

Duration : 16 weeks
Oils by @Gold Standard Labs : Sustanon350, NPP100,Eq400
Dose : Sust700/NPP300/EQ150

GH and Reta by @IRONCLAD LABS
GH : 4-5iu a day
Reta : 3mg/week

I’m really looking forward to locking in again and reaping the rewards here. My goal is a lean bulk and to really build out the shoulders and frame while keeping the waist tight.

I’ve attached a pic below of a comparison from when I first came to evo in May 2024 to now - so I know the value of logging and what the community brings

Hope you will follow along and join me! Thanks for casting your eyes over this too @LevButlerov

 

[rustle]

Following brother! Mad progress to date, let's smash it out now you're back to 100%

 

[Smidday]

Very nice bro! Keen to see the results of this lean bulk! Can’t go wrong with those sponsors

 

[Philouzo]

So now comes the next stage in the yr, having fully recovered from my sinus and nasal surgery it is time for a Lean Bulk!

I am lucky and thankful to be sponsored by the goat @Gold Standard Labs for my oils and @IRONCLAD LABS for my GH and Reta.

My goal is a lean bulk - mainly due to my Natural tendency to be long and lean.

Stats are
Age : 45yr old married and two teenage girls
Height: 6 foot 3
Weight : 90kg
BF - every time I get on a body fat scale it underestimates me at less than 10%. So I don’t pay much attention to it - but it has been tracking down

Calories want to try and hit 2800 a day and over 200g protein and higher carb

I’m giving up alcohol for the duration of the cycle as well - don’t have a problem with it but don’t need it and will do better without

GYM PATTERN
I do a push/pull/legs 5x a week. Used to do a typical bro split but have been doing this the last couple of months and enjoying it.

Supps

Multi-vitamin, tudca, berberine, whey protein, magnesium

Cycle Plan

Duration : 16 weeks
Oils by @Gold Standard Labs : Sustanon350, NPP100,Eq400
Dose : Sust700/NPP300/EQ150

GH and Reta by @IRONCLAD LABS
GH : 4-5iu a day
Reta : 3mg/week

I’m really looking forward to locking in again and reaping the rewards here. My goal is a lean bulk and to really build out the shoulders and frame while keeping the waist tight.

I’ve attached a pic below of a comparison from when I first came to evo in May 2024 to now - so I know the value of logging and what the community brings
View attachment 221650
View attachment 221651
Hope you will follow along and join me! Thanks for casting your eyes over this too @LevButlerov

This is going to be epic!! Looking forward to seeing you morph brother

 

[Allupfromhere]

So now comes the next stage in the yr, having fully recovered from my sinus and nasal surgery it is time for a Lean Bulk!

I am lucky and thankful to be sponsored by the goat @Gold Standard Labs for my oils and @IRONCLAD LABS for my GH and Reta.

My goal is a lean bulk - mainly due to my Natural tendency to be long and lean.

Stats are
Age : 45yr old married and two teenage girls
Height: 6 foot 3
Weight : 90kg
BF - every time I get on a body fat scale it underestimates me at less than 10%. So I don’t pay much attention to it - but it has been tracking down

Calories want to try and hit 2800 a day and over 200g protein and higher carb

I’m giving up alcohol for the duration of the cycle as well - don’t have a problem with it but don’t need it and will do better without

GYM PATTERN
I do a push/pull/legs 5x a week. Used to do a typical bro split but have been doing this the last couple of months and enjoying it.

Supps

Multi-vitamin, tudca, berberine, whey protein, magnesium

Cycle Plan

Duration : 16 weeks
Oils by @Gold Standard Labs : Sustanon350, NPP100,Eq400
Dose : Sust700/NPP300/EQ150

GH and Reta by @IRONCLAD LABS
GH : 4-5iu a day
Reta : 3mg/week

I’m really looking forward to locking in again and reaping the rewards here. My goal is a lean bulk and to really build out the shoulders and frame while keeping the waist tight.

I’ve attached a pic below of a comparison from when I first came to evo in May 2024 to now - so I know the value of logging and what the community brings
View attachment 221650
View attachment 221651
Hope you will follow along and join me! Thanks for casting your eyes over this too @LevButlerov

Big Riz back in business
Awesome to be able to follow this next run brother, love that cycle design too. Seeing that compound combination a fair bit lately and one ive opted for myself also.

Keen to see you light this one up mate less go

 

[LH5515]

So now comes the next stage in the yr, having fully recovered from my sinus and nasal surgery it is time for a Lean Bulk!

I am lucky and thankful to be sponsored by the goat @Gold Standard Labs for my oils and @IRONCLAD LABS for my GH and Reta.

My goal is a lean bulk - mainly due to my Natural tendency to be long and lean.

Stats are
Age : 45yr old married and two teenage girls
Height: 6 foot 3
Weight : 90kg
BF - every time I get on a body fat scale it underestimates me at less than 10%. So I don’t pay much attention to it - but it has been tracking down

Calories want to try and hit 2800 a day and over 200g protein and higher carb

I’m giving up alcohol for the duration of the cycle as well - don’t have a problem with it but don’t need it and will do better without

GYM PATTERN
I do a push/pull/legs 5x a week. Used to do a typical bro split but have been doing this the last couple of months and enjoying it.

Supps

Multi-vitamin, tudca, berberine, whey protein, magnesium

Cycle Plan

Duration : 16 weeks
Oils by @Gold Standard Labs : Sustanon350, NPP100,Eq400
Dose : Sust700/NPP300/EQ150

GH and Reta by @IRONCLAD LABS
GH : 4-5iu a day
Reta : 3mg/week

I’m really looking forward to locking in again and reaping the rewards here. My goal is a lean bulk and to really build out the shoulders and frame while keeping the waist tight.

I’ve attached a pic below of a comparison from when I first came to evo in May 2024 to now - so I know the value of logging and what the community brings
View attachment 221650
View attachment 221651
Hope you will follow along and join me! Thanks for casting your eyes over this too @LevButlerov

nice start to the log brother! Will be following and looking forward to you smashing your next set of goals

Team GSL & IC

 

[Grumpy]

Great start going to be a great log will be following

 

[Pigsy]

So now comes the next stage in the yr, having fully recovered from my sinus and nasal surgery it is time for a Lean Bulk!

I am lucky and thankful to be sponsored by the goat @Gold Standard Labs for my oils and @IRONCLAD LABS for my GH and Reta.

My goal is a lean bulk - mainly due to my Natural tendency to be long and lean.

Stats are
Age : 45yr old married and two teenage girls
Height: 6 foot 3
Weight : 90kg
BF - every time I get on a body fat scale it underestimates me at less than 10%. So I don’t pay much attention to it - but it has been tracking down

Calories want to try and hit 2800 a day and over 200g protein and higher carb

I’m giving up alcohol for the duration of the cycle as well - don’t have a problem with it but don’t need it and will do better without

GYM PATTERN
I do a push/pull/legs 5x a week. Used to do a typical bro split but have been doing this the last couple of months and enjoying it.

Supps

Multi-vitamin, tudca, berberine, whey protein, magnesium

Cycle Plan

Duration : 16 weeks
Oils by @Gold Standard Labs : Sustanon350, NPP100,Eq400
Dose : Sust700/NPP300/EQ150

GH and Reta by @IRONCLAD LABS
GH : 4-5iu a day
Reta : 3mg/week

I’m really looking forward to locking in again and reaping the rewards here. My goal is a lean bulk and to really build out the shoulders and frame while keeping the waist tight.

I’ve attached a pic below of a comparison from when I first came to evo in May 2024 to now - so I know the value of logging and what the community brings
View attachment 221650
View attachment 221651
Hope you will follow along and join me! Thanks for casting your eyes over this too @LevButlerov

Awesome new log brother

 

[rizzlekdizzle]

Had a great trip last week with some friends in the Far North - some
Pics attached . @stevesmi you might like these photos!

 

[rizzlekdizzle]

Push day

bench machine
Warm up then wt on each side
20/30/35/15kg pump set reps 10/10/7/18
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/10
Lat raises DB
12.5/15/15kg reps 3x10
Tricep rope ext
Lvl 45/55/65 Reps 15/12/9
single arm overhead cable ext
Lvl 15/15/20 reps 10/10/7
DB Bicep curls
15/17.5/20kg reps 10/10/10

50g protein shake after

1st workout after a week off felt great!

 

[LevButlerov]

So now comes the next stage in the yr, having fully recovered from my sinus and nasal surgery it is time for a Lean Bulk!

I am lucky and thankful to be sponsored by the goat @Gold Standard Labs for my oils and @IRONCLAD LABS for my GH and Reta.

My goal is a lean bulk - mainly due to my Natural tendency to be long and lean.

Stats are
Age : 45yr old married and two teenage girls
Height: 6 foot 3
Weight : 90kg
BF - every time I get on a body fat scale it underestimates me at less than 10%. So I don’t pay much attention to it - but it has been tracking down

Calories want to try and hit 2800 a day and over 200g protein and higher carb

I’m giving up alcohol for the duration of the cycle as well - don’t have a problem with it but don’t need it and will do better without

GYM PATTERN
I do a push/pull/legs 5x a week. Used to do a typical bro split but have been doing this the last couple of months and enjoying it.

Supps

Multi-vitamin, tudca, berberine, whey protein, magnesium

Cycle Plan

Duration : 16 weeks
Oils by @Gold Standard Labs : Sustanon350, NPP100,Eq400
Dose : Sust700/NPP300/EQ150

GH and Reta by @IRONCLAD LABS
GH : 4-5iu a day
Reta : 3mg/week

I’m really looking forward to locking in again and reaping the rewards here. My goal is a lean bulk and to really build out the shoulders and frame while keeping the waist tight.

I’ve attached a pic below of a comparison from when I first came to evo in May 2024 to now - so I know the value of logging and what the community brings
View attachment 221650
View attachment 221651
Hope you will follow along and join me! Thanks for casting your eyes over this too @LevButlerov

amazing to see you doing your new log @rizzlekdizzle even post surgery you're doing really well, keeping the lean size and ripped!
EVO family love and support! looking forward to your updates.
Team GSL @Gold Standard Labs for the Win!

 

[rizzlekdizzle]

Touchdowns galore from @Gold Standard Labs and @IRONCLAD LABS

 

[rustle]

Beautiful touchdown!

 

[stevesmi]

So now comes the next stage in the yr, having fully recovered from my sinus and nasal surgery it is time for a Lean Bulk!

I am lucky and thankful to be sponsored by the goat @Gold Standard Labs for my oils and @IRONCLAD LABS for my GH and Reta.

My goal is a lean bulk - mainly due to my Natural tendency to be long and lean.

Stats are
Age : 45yr old married and two teenage girls
Height: 6 foot 3
Weight : 90kg
BF - every time I get on a body fat scale it underestimates me at less than 10%. So I don’t pay much attention to it - but it has been tracking down

Calories want to try and hit 2800 a day and over 200g protein and higher carb

I’m giving up alcohol for the duration of the cycle as well - don’t have a problem with it but don’t need it and will do better without

GYM PATTERN
I do a push/pull/legs 5x a week. Used to do a typical bro split but have been doing this the last couple of months and enjoying it.

Supps

Multi-vitamin, tudca, berberine, whey protein, magnesium

Cycle Plan

Duration : 16 weeks
Oils by @Gold Standard Labs : Sustanon350, NPP100,Eq400
Dose : Sust700/NPP300/EQ150

GH and Reta by @IRONCLAD LABS
GH : 4-5iu a day
Reta : 3mg/week

I’m really looking forward to locking in again and reaping the rewards here. My goal is a lean bulk and to really build out the shoulders and frame while keeping the waist tight.

I’ve attached a pic below of a comparison from when I first came to evo in May 2024 to now - so I know the value of logging and what the community brings
View attachment 221650
View attachment 221651
Hope you will follow along and join me! Thanks for casting your eyes over this too @LevButlerov

@rizzlekdizzle that's what it's all about man. We love to see the changes that people have experienced and you did it in less than two years.

 

[Mobster]

On the PPL. I only train what I need to train which doesn't work based on a set template design

 

[2Thick]

So now comes the next stage in the yr, having fully recovered from my sinus and nasal surgery it is time for a Lean Bulk!

I am lucky and thankful to be sponsored by the goat @Gold Standard Labs for my oils and @IRONCLAD LABS for my GH and Reta.

My goal is a lean bulk - mainly due to my Natural tendency to be long and lean.

Stats are
Age : 45yr old married and two teenage girls
Height: 6 foot 3
Weight : 90kg
BF - every time I get on a body fat scale it underestimates me at less than 10%. So I don’t pay much attention to it - but it has been tracking down

Calories want to try and hit 2800 a day and over 200g protein and higher carb

I’m giving up alcohol for the duration of the cycle as well - don’t have a problem with it but don’t need it and will do better without

GYM PATTERN
I do a push/pull/legs 5x a week. Used to do a typical bro split but have been doing this the last couple of months and enjoying it.

Supps

Multi-vitamin, tudca, berberine, whey protein, magnesium

Cycle Plan

Duration : 16 weeks
Oils by @Gold Standard Labs : Sustanon350, NPP100,Eq400
Dose : Sust700/NPP300/EQ150

GH and Reta by @IRONCLAD LABS
GH : 4-5iu a day
Reta : 3mg/week

I’m really looking forward to locking in again and reaping the rewards here. My goal is a lean bulk and to really build out the shoulders and frame while keeping the waist tight.

I’ve attached a pic below of a comparison from when I first came to evo in May 2024 to now - so I know the value of logging and what the community brings
View attachment 221650
View attachment 221651
Hope you will follow along and join me! Thanks for casting your eyes over this too @LevButlerov

Your logs are always amazing. It's good to see you getting another one going in the amazing progression you've made so far. @rizzlekdizzle

 

[Ulter]

So now comes the next stage in the yr, having fully recovered from my sinus and nasal surgery it is time for a Lean Bulk!

I am lucky and thankful to be sponsored by the goat @Gold Standard Labs for my oils and @IRONCLAD LABS for my GH and Reta.

My goal is a lean bulk - mainly due to my Natural tendency to be long and lean.

Stats are
Age : 45yr old married and two teenage girls
Height: 6 foot 3
Weight : 90kg
BF - every time I get on a body fat scale it underestimates me at less than 10%. So I don’t pay much attention to it - but it has been tracking down

Calories want to try and hit 2800 a day and over 200g protein and higher carb

I’m giving up alcohol for the duration of the cycle as well - don’t have a problem with it but don’t need it and will do better without

GYM PATTERN
I do a push/pull/legs 5x a week. Used to do a typical bro split but have been doing this the last couple of months and enjoying it.

Supps

Multi-vitamin, tudca, berberine, whey protein, magnesium

Cycle Plan

Duration : 16 weeks
Oils by @Gold Standard Labs : Sustanon350, NPP100,Eq400
Dose : Sust700/NPP300/EQ150

GH and Reta by @IRONCLAD LABS
GH : 4-5iu a day
Reta : 3mg/week

I’m really looking forward to locking in again and reaping the rewards here. My goal is a lean bulk and to really build out the shoulders and frame while keeping the waist tight.

I’ve attached a pic below of a comparison from when I first came to evo in May 2024 to now - so I know the value of logging and what the community brings
View attachment 221650
View attachment 221651
Hope you will follow along and join me! Thanks for casting your eyes over this too @LevButlerov

Man, your logs are always amazing. @rizzlekdizzle it's great to see you continue to kick ass on these. Each log you keep getting better and better.

 

[LevButlerov]

Touchdowns galore from @Gold Standard Labs and @IRONCLAD LABS

nice TD for Team GSL @Gold Standard Labs @rizzlekdizzle

 

[ROIDDERS]

Push day

bench machine
Warm up then wt on each side
20/30/35/15kg pump set reps 10/10/7/18
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/10
Lat raises DB
12.5/15/15kg reps 3x10
Tricep rope ext
Lvl 45/55/65 Reps 15/12/9
single arm overhead cable ext
Lvl 15/15/20 reps 10/10/7
DB Bicep curls
15/17.5/20kg reps 10/10/10

50g protein shake after

1st workout after a week off felt great!

@rizzlekdizzle looking great on this training buddy! Lots of good exercises and it looks like you're having a good time.

 

[stevesmi]

Had a great trip last week with some friends in the Far North - some
Pics attached . @stevesmi you might like these photos!View attachment 221804

Man, those are weird-looking fish. That first fish up top looks like what we would call here a combination of a snook (with its face and mouth) and then the body is more like maybe a redfish.

 

[ceo]

Touchdowns galore from @Gold Standard Labs and @IRONCLAD LABS

bros this is a TD hell yeah. love the hardcore stuff .. the sust and EQ looks juicy! @rizzlekdizzle

 

[rizzlekdizzle]

Man, those are weird-looking fish. That first fish up top looks like what we would call here a combination of a snook (with its face and mouth) and then the body is more like maybe a redfish.

Barramundi and the other is a catfish

 

[rizzlekdizzle]

Pull day

Lat pull downs
Lvl 36/57/84/pull up bw - reps 10/10/11/12
Yates row
40/70/100 reps 12/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/90 reps 10/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/20-15reps 10/11/10+5
Baleysian curls
Lvl 20/30/35 reps 10/10/10
Preacher curl machine
Lvl 29/43/57
Reps 12/10/10

Post workout eggs and weetbix protein bowl

 

[ballin2504]

So now comes the next stage in the yr, having fully recovered from my sinus and nasal surgery it is time for a Lean Bulk!

I am lucky and thankful to be sponsored by the goat @Gold Standard Labs for my oils and @IRONCLAD LABS for my GH and Reta.

My goal is a lean bulk - mainly due to my Natural tendency to be long and lean.

Stats are
Age : 45yr old married and two teenage girls
Height: 6 foot 3
Weight : 90kg
BF - every time I get on a body fat scale it underestimates me at less than 10%. So I don’t pay much attention to it - but it has been tracking down

Calories want to try and hit 2800 a day and over 200g protein and higher carb

I’m giving up alcohol for the duration of the cycle as well - don’t have a problem with it but don’t need it and will do better without

GYM PATTERN
I do a push/pull/legs 5x a week. Used to do a typical bro split but have been doing this the last couple of months and enjoying it.

Supps

Multi-vitamin, tudca, berberine, whey protein, magnesium

Cycle Plan

Duration : 16 weeks
Oils by @Gold Standard Labs : Sustanon350, NPP100,Eq400
Dose : Sust700/NPP300/EQ150

GH and Reta by @IRONCLAD LABS
GH : 4-5iu a day
Reta : 3mg/week

I’m really looking forward to locking in again and reaping the rewards here. My goal is a lean bulk and to really build out the shoulders and frame while keeping the waist tight.

I’ve attached a pic below of a comparison from when I first came to evo in May 2024 to now - so I know the value of logging and what the community brings
View attachment 221650
View attachment 221651
Hope you will follow along and join me! Thanks for casting your eyes over this too @LevButlerov

@rizzlekdizzle glad to see you got another one up and going! I’ll be watching this one man.

 

[rizzlekdizzle]

Protein weetbix bowl about 30g protein

 

[stevesmi]

Barramundi and the other is a catfish

We have catfish but not barramundi.

 

[LevButlerov]

View attachment 222535Protein weetbix bowl about 30g protein

nice protein bowl

 

[RoySimpson]

So now comes the next stage in the yr, having fully recovered from my sinus and nasal surgery it is time for a Lean Bulk!

I am lucky and thankful to be sponsored by the goat @Gold Standard Labs for my oils and @IRONCLAD LABS for my GH and Reta.

My goal is a lean bulk - mainly due to my Natural tendency to be long and lean.

Stats are
Age : 45yr old married and two teenage girls
Height: 6 foot 3
Weight : 90kg
BF - every time I get on a body fat scale it underestimates me at less than 10%. So I don’t pay much attention to it - but it has been tracking down

Calories want to try and hit 2800 a day and over 200g protein and higher carb

I’m giving up alcohol for the duration of the cycle as well - don’t have a problem with it but don’t need it and will do better without

GYM PATTERN
I do a push/pull/legs 5x a week. Used to do a typical bro split but have been doing this the last couple of months and enjoying it.

Supps

Multi-vitamin, tudca, berberine, whey protein, magnesium

Cycle Plan

Duration : 16 weeks
Oils by @Gold Standard Labs : Sustanon350, NPP100,Eq400
Dose : Sust700/NPP300/EQ150

GH and Reta by @IRONCLAD LABS
GH : 4-5iu a day
Reta : 3mg/week

I’m really looking forward to locking in again and reaping the rewards here. My goal is a lean bulk and to really build out the shoulders and frame while keeping the waist tight.

I’ve attached a pic below of a comparison from when I first came to evo in May 2024 to now - so I know the value of logging and what the community brings
View attachment 221650
View attachment 221651
Hope you will follow along and join me! Thanks for casting your eyes over this too @LevButlerov

@rizzlekdizzle Awesome progress bro! Looking great!

 

[rizzlekdizzle]

Leg day

Quiet at the gym but all the squat racks were taken!
Seated leg Press
Lvl 63/97/120 reps 3x10
Seated Hamstring curl
Lvl 23/36/50 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Abductor machine
Lvl 29/43/57 reps 12/12/12
Calf raises
40/50/50kg reps 15/12/12
Bicep curls (the best part of leg day)
Hanging single arm curls
15/15/17.5kg 3x10

Legs lifts 3x amrap

Eggs and Protein weetbix after

Yesterday managed 211gm protein trying to bump that to 250

 

[LevButlerov]

Leg day

Quiet at the gym but all the squat racks were taken!
Seated leg Press
Lvl 63/97/120 reps 3x10
Seated Hamstring curl
Lvl 23/36/50 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Abductor machine
Lvl 29/43/57 reps 12/12/12
Calf raises
40/50/50kg reps 15/12/12
Bicep curls (the best part of leg day)
Hanging single arm curls
15/15/17.5kg 3x10

Legs lifts 3x amrap

Eggs and Protein weetbix after

Yesterday managed 211gm protein trying to bump that to 250

good leg day thats the big one with leg press going to 120!
and push protein you can get it to 250 easy @rizzlekdizzle

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[rizzlekdizzle]

Lovely morning for a pin - sus350, npp and a little EQ. Smooth as butter from the chef at @Gold Standard Labs

Got to 241g protein yesterday!

 

[Grumpy]

Solid leg session
Cant go wrong with a @Gold Standard Labs pin day
Good mix sus npp eq

 

[bss]

View attachment 223685Lovely morning for a pin - sus350, npp and a little EQ. Smooth as butter from the chef at @Gold Standard Labs

Got to 241g protein yesterday!

Thats what we love to see

 

[HarleyGuy]

View attachment 222535Protein weetbix bowl about 30g protein

@rizzlekdizzle !!!! Love the new log and your pics too, amazing progress. You're really back at it post surgery too, nice work.

Looking forward to following along, great food porn by the way this looks amazing!

 

[Allupfromhere]

Quiet at the gym but all the squat racks were taken!
Seated leg Press

Hahahahaha ahh mate cant do nothing about that. It just wasnt meant to be that day

Bicep curls (the best part of leg day)

fucking love this hahaha

 

[LevButlerov]

View attachment 223685Lovely morning for a pin - sus350, npp and a little EQ. Smooth as butter from the chef at @Gold Standard Labs

Got to 241g protein yesterday!

Beautiful TD for Team GSL @Gold Standard Labs

 

[rizzlekdizzle]

Hahahahaha ahh mate cant do nothing about that. It just wasnt meant to be that day

fucking love this hahaha

I literally cannot do a workout without a bicep pump at the end!

 

[waggat]

Leg day

Quiet at the gym but all the squat racks were taken!
Seated leg Press
Lvl 63/97/120 reps 3x10
Seated Hamstring curl
Lvl 23/36/50 reps 12/10/10
Leg ext
Lvl 43/57/70 reps 12/12/12
Abductor machine
Lvl 29/43/57 reps 12/12/12
Calf raises
40/50/50kg reps 15/12/12
Bicep curls (the best part of leg day)
Hanging single arm curls
15/15/17.5kg 3x10

Legs lifts 3x amrap

Eggs and Protein weetbix after

Yesterday managed 211gm protein trying to bump that to 250

Nice workout mate.

What are your other macros at the moment?

 

[rizzlekdizzle]

Nice workout mate.

What are your other macros at the moment?

Im trying for aountf 50-60g fat and around 400 carbs - but def falling short on the carbs (getting around 200) atm gonna meal prep this weekend

 

[rizzlekdizzle]

Push day

Incline bench
Warm up then
60/80/100/100kg reps 10/10/9/7 PB
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Standing barbell press
Bar +20/30/30 reps 10/10/5!
Lat raises
12.5/15/15kg reps 3x10
Tricep ohead v bar ext
Lvl 45/55/65 Reps 15/12/12 PB
single arm pronated cable ext
Lvl 10/15/20 reps 12/10/10 start heavier next time
DB Bicep curls
15/17.5/20kg reps 10/10/10

50g protein shake after

 

[LevButlerov]

Push day

Incline bench
Warm up then
60/80/100/100kg reps 10/10/9/7 PB
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Standing barbell press
Bar +20/30/30 reps 10/10/5!
Lat raises
12.5/15/15kg reps 3x10
Tricep ohead v bar ext
Lvl 45/55/65 Reps 15/12/12 PB
single arm pronated cable ext
Lvl 10/15/20 reps 12/10/10 start heavier next time
DB Bicep curls
15/17.5/20kg reps 10/10/10

50g protein shake after

pushing hard again good strong 100 inclines! EVO family support @rizzlekdizzle

 

[LH5515]

Push day

Incline bench
Warm up then
60/80/100/100kg reps 10/10/9/7 PB
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Standing barbell press
Bar +20/30/30 reps 10/10/5!
Lat raises
12.5/15/15kg reps 3x10
Tricep ohead v bar ext
Lvl 45/55/65 Reps 15/12/12 PB
single arm pronated cable ext
Lvl 10/15/20 reps 12/10/10 start heavier next time
DB Bicep curls
15/17.5/20kg reps 10/10/10

50g protein shake after

Big session brother

 

[rizzlekdizzle]

Pull day

Lat pull downs
Lvl 43/63/84/pull up bw - reps 10/10/11/12
Yates row
40/70/100 reps 12/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/95(PB) reps 10/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10
Baleysian curls
Lvl 20/30/40 reps 10/10/9!
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout eggs and weetbix protein bowl

Enjoying a Monday off too!

 

[rizzlekdizzle]

Managed 220 protein today just falling short on the carbs

 

[LevButlerov]

Pull day

Lat pull downs
Lvl 43/63/84/pull up bw - reps 10/10/11/12
Yates row
40/70/100 reps 12/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/95(PB) reps 10/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10
Baleysian curls
Lvl 20/30/40 reps 10/10/9!
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout eggs and weetbix protein bowl

Enjoying a Monday off too!
View attachment 225081

Managed 220 protein today just falling short on the carbs

you're looking good PUMPED! thick and big arms @rizzlekdizzle 100s on yates rows wow!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[Grumpy]

Making some gains

 

[waggat]

Pull day

Lat pull downs
Lvl 43/63/84/pull up bw - reps 10/10/11/12
Yates row
40/70/100 reps 12/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/95(PB) reps 10/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10
Baleysian curls
Lvl 20/30/40 reps 10/10/9!
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout eggs and weetbix protein bowl

Enjoying a Monday off too!
View attachment 225081

Nice workout and arms looking massive mate. You can't complain about tall guy arms anymore that's for sure!

 

[Allupfromhere]

Pull day

Lat pull downs
Lvl 43/63/84/pull up bw - reps 10/10/11/12
Yates row
40/70/100 reps 12/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/95(PB) reps 10/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10
Baleysian curls
Lvl 20/30/40 reps 10/10/9!
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout eggs and weetbix protein bowl

Enjoying a Monday off too!
View attachment 225081

Bro you looking juicy as fuck here

 

[Ohdamn]

Pull day

Lat pull downs
Lvl 43/63/84/pull up bw - reps 10/10/11/12
Yates row
40/70/100 reps 12/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/95(PB) reps 10/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10
Baleysian curls
Lvl 20/30/40 reps 10/10/9!
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout eggs and weetbix protein bowl

Enjoying a Monday off too!
View attachment 225081

Solid pull day bro! PBs on shrugs and rear delts with that control is quality work, and finishing with that feed is perfect for recovery

Physique is insane!!!

 

[rizzlekdizzle]

Solid pull day bro! PBs on shrugs and rear delts with that control is quality work, and finishing with that feed is perfect for recovery

Physique is insane!!!

Thanks brother!

 

[rizzlekdizzle]

Bro you looking juicy as fuck here

Thanks brother means a lot coming from you!

 

[Kopite67]

Pull day

Lat pull downs
Lvl 43/63/84/pull up bw - reps 10/10/11/12
Yates row
40/70/100 reps 12/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/95(PB) reps 10/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10
Baleysian curls
Lvl 20/30/40 reps 10/10/9!
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout eggs and weetbix protein bowl

Enjoying a Monday off too!
View attachment 225081

So just caught up on this from the beginning brother. Not sure how that happened, probably Lev's fault .
Great back session, tossing Yates rows in myself next rotation. Arms are sick bro

 

[rizzlekdizzle]

So just caught up on this from the beginning brother. Not sure how that happened, probably Lev's fault .
Great back session, tossing Yates rows in myself next rotation. Arms are sick bro

Appreciate it bro!

 

[rizzlekdizzle]

Freshly reconned vial of GH thanks
@IRONCLAD LABS

 

[Freki]

Pull day

Lat pull downs
Lvl 43/63/84/pull up bw - reps 10/10/11/12
Yates row
40/70/100 reps 12/10/8
Shrugs - slow and controlled 3s up 3s down
40/70/95(PB) reps 10/10/10
Seated row cable machine
Lvl 36/50/63 reps 3x10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10
Baleysian curls
Lvl 20/30/40 reps 10/10/9!
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout eggs and weetbix protein bowl

Enjoying a Monday off too!
View attachment 225081

Jacked, shit yeah

 

[LevButlerov]

View attachment 226208
View attachment 226210Freshly reconned vial of GH thanks
@IRONCLAD LABS

nice TD

 

[rizzlekdizzle]

Push day

Flat bench bench
Warm up then
60/80/100/40kg reps 10/10/7/30 pump set
First time on flat bench for ages and shoulder didn’t like it

Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25

Shoulder press machine
Lvl 23/36/57 reps 12/10/10

Lat raises
Lvl 12.5/15/15kg reps 3x10

Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11(PB)

single arm pronated cable ext
Lvl 15/20/25(PB) reps 10/10/10

DB Bicep curls
15/17.5/20kg reps 10/10/10

50g protein shake after

 

[Freki]

First time on flat bench for ages and shoulder didn’t like it

I was thinking off hitting it today , you have persuaded me not too lol

 

[Kopite67]

Push day

Flat bench bench
Warm up then
60/80/100/40kg reps 10/10/7/30 pump set
First time on flat bench for ages and shoulder didn’t like it

Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25

Shoulder press machine
Lvl 23/36/57 reps 12/10/10

Lat raises
Lvl 12.5/15/15kg reps 3x10

Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11(PB)

single arm pronated cable ext
Lvl 15/20/25(PB) reps 10/10/10

DB Bicep curls
15/17.5/20kg reps 10/10/10

50g protein shake after

Nice training update bro. 30rep pump set is brutal

 

[rizzlekdizzle]

I was thinking off hitting it today , you have persuaded me not too lol

yep - incline is the way

 

[LevButlerov]

Push day

Flat bench bench
Warm up then
60/80/100/40kg reps 10/10/7/30 pump set
First time on flat bench for ages and shoulder didn’t like it

Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25

Shoulder press machine
Lvl 23/36/57 reps 12/10/10

Lat raises
Lvl 12.5/15/15kg reps 3x10

Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11(PB)

single arm pronated cable ext
Lvl 15/20/25(PB) reps 10/10/10

DB Bicep curls
15/17.5/20kg reps 10/10/10

50g protein shake after

flat bench was strong but watch that shoulder

 

[rizzlekdizzle]

Had only 45mins today for a pull workout but got it done

Pull day

Lat pull downs
Lvl 43/63/90(PB)/pull up bw - reps 10/10/9/12
Yates row
40/70/100 reps 12/10/9(PB)

Shrugs - slow and controlled 3s up 3s down
40/70/95 reps 10/10/10
Seated row cable machine
Lvl 36/50/70(PB) reps 10/10/10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10

Baleysian curls
Lvl 20/30/40 reps 10/10/9
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout protein shake

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. Today he is walking (with some leg braces and a wrist brace) - no crutches. He had a bad accident and is missing some muscles in his arms and legs and nerve damage. But dang he gets after it , and the muscles he does have give him a good physique for what he has to work with. We had a bit of a chat. I think he looks a little juicy so I might see what’s happening next time I see him - maybe suggest him doing a log over here

 

[LevButlerov]

Had only 45mins today for a pull workout but got it done

Pull day

Lat pull downs
Lvl 43/63/90(PB)/pull up bw - reps 10/10/9/12
Yates row
40/70/100 reps 12/10/9(PB)

Shrugs - slow and controlled 3s up 3s down
40/70/95 reps 10/10/10
Seated row cable machine
Lvl 36/50/70(PB) reps 10/10/10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10

Baleysian curls
Lvl 20/30/40 reps 10/10/9
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout protein shake

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. Today he is walking (with some leg braces and a wrist brace) - no crutches. He had a bad accident and is missing some muscles in his arms and legs and nerve damage. But dang he gets after it , and the muscles he does have give him a good physique for what he has to work with. We had a bit of a chat. I think he looks a little juicy so I might see what’s happening next time I see him - maybe suggest him doing a log over here

45min but you did it fast and strong, yates rows 100s you hardcore! love them @rizzlekdizzle

good to see your friend is doing better at the gym, get him on peptides and gear

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

 

[Kopite67]

Had only 45mins today for a pull workout but got it done

Pull day

Lat pull downs
Lvl 43/63/90(PB)/pull up bw - reps 10/10/9/12
Yates row
40/70/100 reps 12/10/9(PB)

Shrugs - slow and controlled 3s up 3s down
40/70/95 reps 10/10/10
Seated row cable machine
Lvl 36/50/70(PB) reps 10/10/10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10

Baleysian curls
Lvl 20/30/40 reps 10/10/9
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout protein shake

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. Today he is walking (with some leg braces and a wrist brace) - no crutches. He had a bad accident and is missing some muscles in his arms and legs and nerve damage. But dang he gets after it , and the muscles he does have give him a good physique for what he has to work with. We had a bit of a chat. I think he looks a little juicy so I might see what’s happening next time I see him - maybe suggest him doing a log over here

Great update brother. Nice session and even nicer interaction with your friend. Be awesome if he did log here, be a fascinating story I am sure, and an even more fascinating recovery

 

[waggat]

Had only 45mins today for a pull workout but got it done

Pull day

Lat pull downs
Lvl 43/63/90(PB)/pull up bw - reps 10/10/9/12
Yates row
40/70/100 reps 12/10/9(PB)

Shrugs - slow and controlled 3s up 3s down
40/70/95 reps 10/10/10
Seated row cable machine
Lvl 36/50/70(PB) reps 10/10/10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10

Baleysian curls
Lvl 20/30/40 reps 10/10/9
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout protein shake

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. Today he is walking (with some leg braces and a wrist brace) - no crutches. He had a bad accident and is missing some muscles in his arms and legs and nerve damage. But dang he gets after it , and the muscles he does have give him a good physique for what he has to work with. We had a bit of a chat. I think he looks a little juicy so I might see what’s happening next time I see him - maybe suggest him doing a log over here

Nice workout mate. How do the pulldowns / pull-ups work. Just first and second exercises or some other way?

 

[rizzlekdizzle]

Nice workout mate. How do the pulldowns / pull-ups work. Just first and second exercises or some other way?

I have been doing - instead a 4th set of pull downs - a set of pull ups to failure at the end

 

[Ohdamn]

Had only 45mins today for a pull workout but got it done

Pull day

Lat pull downs
Lvl 43/63/90(PB)/pull up bw - reps 10/10/9/12
Yates row
40/70/100 reps 12/10/9(PB)

Shrugs - slow and controlled 3s up 3s down
40/70/95 reps 10/10/10
Seated row cable machine
Lvl 36/50/70(PB) reps 10/10/10
Rear cable flys
Lvl 15/20/25(PB) reps 10/11/10

Baleysian curls
Lvl 20/30/40 reps 10/10/9
Hanging curls DB
15/15//17.5kg Reps 9/10/10

Post workout protein shake

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. Today he is walking (with some leg braces and a wrist brace) - no crutches. He had a bad accident and is missing some muscles in his arms and legs and nerve damage. But dang he gets after it , and the muscles he does have give him a good physique for what he has to work with. We had a bit of a chat. I think he looks a little juicy so I might see what’s happening next time I see him - maybe suggest him doing a log over here

45 mins and still hit multiple PBs is solid work brother And massive respect for helping that bloke out, seeing him go from a wheelchair to walking and still attacking training is genuinely inspiring stuff

 

[Oths]

Strong af brother! Your chest is looking very full in your PFP

Good shit

 

[rizzlekdizzle]

Leg day

Hack squat

Deep as I could go

50/70/90kg 3x10

Seated Hamstring curl

Lvl 23/36/50 reps 12/10/10

Leg ext

Lvl 43/57/70 reps 12/12/12

Abductor machine

Lvl 29/43/57 reps 15/12/10

Calf raises

40/50/50kg reps 15/12/12

Bicep (the best part of leg day)

Preacher machine

DB curls

15/17.5/20kg 3x10



Protein after 50gm with mango and berries

 

[Grumpy]

Nice leg session with some added db curls

 

[Kopite67]

Leg day

Hack squat

Deep as I could go

50/70/90kg 3x10

Seated Hamstring curl

Lvl 23/36/50 reps 12/10/10

Leg ext

Lvl 43/57/70 reps 12/12/12

Abductor machine

Lvl 29/43/57 reps 15/12/10

Calf raises

40/50/50kg reps 15/12/12

Bicep (the best part of leg day)

Preacher machine

DB curls

15/17.5/20kg 3x10



Protein after 50gm with mango and berries

Sweet leg session with a bit of bicep work, nice

 

[LevButlerov]

Leg day

Hack squat

Deep as I could go

50/70/90kg 3x10

Seated Hamstring curl

Lvl 23/36/50 reps 12/10/10

Leg ext

Lvl 43/57/70 reps 12/12/12

Abductor machine

Lvl 29/43/57 reps 15/12/10

Calf raises

40/50/50kg reps 15/12/12

Bicep (the best part of leg day)

Preacher machine

DB curls

15/17.5/20kg 3x10



Protein after 50gm with mango and berries

love this stacked leg day deep 90s hacks for the win @rizzlekdizzle

 

[rizzlekdizzle]

Push day



Incline DB bench coz bench was taken

Warm up then
27.5/35/40kg reps 10/10/9
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/12 (PB) - heavier next time
Lat raises
Lvl 12.5/15/15kg reps 3x10
Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10

50g protein shake after

Gym was packed and had a shorter than usual workout - still managed and sometimes that’s the best you can do

 

[LH5515]

Push day



Incline DB bench coz bench was taken

Warm up then
27.5/35/40kg reps 10/10/9
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/12 (PB) - heavier next time
Lat raises
Lvl 12.5/15/15kg reps 3x10
Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10

50g protein shake after

Gym was packed and had a shorter than usual workout - still managed and sometimes that’s the best you can do

Still a solid session brother

Plenty of volume! Nice update

 

[Kopite67]

Push day



Incline DB bench coz bench was taken

Warm up then
27.5/35/40kg reps 10/10/9
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/12 (PB) - heavier next time
Lat raises
Lvl 12.5/15/15kg reps 3x10
Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10

50g protein shake after

Gym was packed and had a shorter than usual workout - still managed and sometimes that’s the best you can do

The more I see brothers and sisters write about their commercial gym training sessions and navigating these, the less I miss them.
I actually don't miss them at all, but was softening the statement a bit...oops

 

[LevButlerov]

Push day



Incline DB bench coz bench was taken

Warm up then
27.5/35/40kg reps 10/10/9
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/12 (PB) - heavier next time
Lat raises
Lvl 12.5/15/15kg reps 3x10
Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10

50g protein shake after

Gym was packed and had a shorter than usual workout - still managed and sometimes that’s the best you can do

pushing the training hard loving your lat work

 

[Mobster]

Push day



Incline DB bench coz bench was taken

Warm up then
27.5/35/40kg reps 10/10/9
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/12 (PB) - heavier next time
Lat raises
Lvl 12.5/15/15kg reps 3x10
Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10

50g protein shake after

Gym was packed and had a shorter than usual workout - still managed and sometimes that’s the best you can do

Can you go at another time? Early is rarely busy

 

[rizzlekdizzle]

Can you go at another time? Early is rarely busy

I usually go early - last night was later than usual as my daughters basketball coach couldn't make the game so I filled in - hence the later peak hour workout - but that's Dad life.

 

[rizzlekdizzle]

Usually rest day today but I decided Indont want to wake up early tomorrow as Inhave a late finish at work.

Pull day

Lat pull downs
Lvl 43/63/90 pull up- reps10/10/10(PB)/12
Yates row
40/70/100 reps 12/10/9
Shrugs - slow and controlled 3s up 3s down
40/70/95 reps 10/10/10 - heavier next time
Seated row cable machine
Lvl 36/50/70 reps 10/10/10
Rear cable flys
Lvl 15/20/25 reps 10/11/10
EZ bar curls - haven’t done in a while felt good
Wt each side 10/15/20kg reps 3x10
Preacher curls
Lvl 29/43/57 reps 15/12/10

Good arm pump after!

Pasta and ground beef for dinner afterwards

 

[LevButlerov]

Usually rest day today but I decided Indont want to wake up early tomorrow as Inhave a late finish at work.

Pull day

Lat pull downs
Lvl 43/63/90 pull up- reps10/10/10(PB)/12
Yates row
40/70/100 reps 12/10/9
Shrugs - slow and controlled 3s up 3s down
40/70/95 reps 10/10/10 - heavier next time
Seated row cable machine
Lvl 36/50/70 reps 10/10/10
Rear cable flys
Lvl 15/20/25 reps 10/11/10
EZ bar curls - haven’t done in a while felt good
Wt each side 10/15/20kg reps 3x10
Preacher curls
Lvl 29/43/57 reps 15/12/10

Good arm pump after!

Pasta and ground beef for dinner afterwards

lat pulls and yates row hardcore pump today with 100s! @rizzlekdizzle

 

[stevesmi]

Leg day

Hack squat

Deep as I could go

50/70/90kg 3x10

Seated Hamstring curl

Lvl 23/36/50 reps 12/10/10

Leg ext

Lvl 43/57/70 reps 12/12/12

Abductor machine

Lvl 29/43/57 reps 15/12/10

Calf raises

40/50/50kg reps 15/12/12

Bicep (the best part of leg day)

Preacher machine

DB curls

15/17.5/20kg 3x10



Protein after 50gm with mango and berries

@rizzlekdizzle excellent job! The hack squats and the bicep training look really good and so do the leg extensions.

 

[2Thick]

Push day



Incline DB bench coz bench was taken

Warm up then
27.5/35/40kg reps 10/10/9
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/12 (PB) - heavier next time
Lat raises
Lvl 12.5/15/15kg reps 3x10
Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10

50g protein shake after

Gym was packed and had a shorter than usual workout - still managed and sometimes that’s the best you can do

I'm proud of you man. This is a really good one that you're doing. @rizzlekdizzle the fly machine and the tricep overheads are on point.

 

[Ulter]

Push day



Incline DB bench coz bench was taken

Warm up then
27.5/35/40kg reps 10/10/9
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/12 (PB) - heavier next time
Lat raises
Lvl 12.5/15/15kg reps 3x10
Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10

50g protein shake after

Gym was packed and had a shorter than usual workout - still managed and sometimes that’s the best you can do

I hate when the gym is packed. Try to go during the low hours. Usually if you go on Google, it'll tell you the busiest times of the day, or you can ask the front desk. @rizzlekdizzle

 

[ceo]

Push day



Incline DB bench coz bench was taken

Warm up then
27.5/35/40kg reps 10/10/9
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/12 (PB) - heavier next time
Lat raises
Lvl 12.5/15/15kg reps 3x10
Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10

50g protein shake after

Gym was packed and had a shorter than usual workout - still managed and sometimes that’s the best you can do

@rizzlekdizzle Bro, sometimes when the gym is packed like that, I like to play it by ear. I just go to machines that are empty and try my best to work around it.

 

[ROIDDERS]

Push day



Incline DB bench coz bench was taken

Warm up then
27.5/35/40kg reps 10/10/9
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/12 (PB) - heavier next time
Lat raises
Lvl 12.5/15/15kg reps 3x10
Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10

50g protein shake after

Gym was packed and had a shorter than usual workout - still managed and sometimes that’s the best you can do

You keep up with this iron training, you'll definitely see some major gains. I'm very impressed. @rizzlekdizzle

 

[Kopite67]

Usually rest day today but I decided Indont want to wake up early tomorrow as Inhave a late finish at work.

Pull day

Lat pull downs
Lvl 43/63/90 pull up- reps10/10/10(PB)/12
Yates row
40/70/100 reps 12/10/9
Shrugs - slow and controlled 3s up 3s down
40/70/95 reps 10/10/10 - heavier next time
Seated row cable machine
Lvl 36/50/70 reps 10/10/10
Rear cable flys
Lvl 15/20/25 reps 10/11/10
EZ bar curls - haven’t done in a while felt good
Wt each side 10/15/20kg reps 3x10
Preacher curls
Lvl 29/43/57 reps 15/12/10

Good arm pump after!

Pasta and ground beef for dinner afterwards

Nice training session bro. Hit some great angles through the back there

 

[ballin2504]

Push day



Incline DB bench coz bench was taken

Warm up then
27.5/35/40kg reps 10/10/9
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/12 (PB) - heavier next time
Lat raises
Lvl 12.5/15/15kg reps 3x10
Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10

50g protein shake after

Gym was packed and had a shorter than usual workout - still managed and sometimes that’s the best you can do

@rizzlekdizzle hate a packed gym but it’s part of it. Happens to me a lot and I have to find different exercises to hit what I want

 

[RoySimpson]

Push day



Incline DB bench coz bench was taken

Warm up then
27.5/35/40kg reps 10/10/9
Fly machine
Lvl 66/79/94/52 reps 3x12, 1x25
Shoulder press machine
Lvl 23/36/57 reps 12/10/12 (PB) - heavier next time
Lat raises
Lvl 12.5/15/15kg reps 3x10
Tricep ohead rope
Lvl 40/50/60 Reps 15/12/11
single arm pronated cable ext
Lvl 15/20/25 reps 10/10/10
DB Bicep curls
15/20/22.5kg reps 10/10/10

50g protein shake after

Gym was packed and had a shorter than usual workout - still managed and sometimes that’s the best you can do

@rizzlekdizzle Smashed it bro!

 

[rizzlekdizzle]

Leg day

Squats - deep as I can dodgy knee and ankle
40/70/ 90kg higher reps today 15/15/13(PB)
Seated Hamstring curl
Lvl 23/43/57(PB) 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)
Preacher machine
Lvl 29/43/57 reps 12/12/10

Eggs and Protein after

 

[Kopite67]

Leg day

Squats - deep as I can dodgy knee and ankle
40/70/ 90kg higher reps today 15/15/13(PB)
Seated Hamstring curl
Lvl 23/43/57(PB) 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)
Preacher machine
Lvl 29/43/57 reps 12/12/10

Eggs and Protein after

Nice training update brother

 

[LevButlerov]

Leg day

Squats - deep as I can dodgy knee and ankle
40/70/ 90kg higher reps today 15/15/13(PB)
Seated Hamstring curl
Lvl 23/43/57(PB) 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)
Preacher machine
Lvl 29/43/57 reps 12/12/10

Eggs and Protein after

big squats 90s @rizzlekdizzle you're pumping it hard!

 

[Tiger Salman Khan]

Leg day

Squats - deep as I can dodgy knee and ankle
40/70/ 90kg higher reps today 15/15/13(PB)
Seated Hamstring curl
Lvl 23/43/57(PB) 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)
Preacher machine
Lvl 29/43/57 reps 12/12/10

Eggs and Protein after

@rizzlekdizzle great updates.....

 

[rizzlekdizzle]

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

 

[rizzlekdizzle]

Thought I would tag some of the ironclad boys too

@Dumptruck
@Bigkev98
@LH5515
@AVMetal_mulisha
@Sheshredz
@Fillo Calves
@rizzlekdizzle
@VigorousSteve
@FluffyBunny
@roguepineapple

 

[roguepineapple]

Smashing it bro!

 

[Fillo Calves]

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

Them Biceps coming in sick man

 

[Kopite67]

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

Great session brother. Looking really lean and fit bro. Huge bi's and super chest and shoulders development going on. Core is tight as

 

[Mr.liftz]

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

PBS after PBS my maan!
Solid session my bro and that physic is coming along nicely, filling out nice and wide

Keep up the good work brother

 

[rizzlekdizzle]

PBS after PBS my maan!
Solid session my bro and that physic is coming along nicely, filling out nice and wide

Keep up the good work brother

Thanks brother!

 

[LevButlerov]

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

you're looking very lean perfect abs coming in and hard shoulders too love the bench today with a drop set! @rizzlekdizzle