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Veteran Log Lean Bulk Cycle Log

rizzlekdizzle said:
Push day

Woke up at 445am raring to go!

Incline bench
Warm up then
60/80/107.5/107.5kg reps 10/10/9(PB)/7
Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5(PB)/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/12(PB)20
Rope tri ext
Lvl 45/55/55>40 reps 12/10/8+5
Bicep DB curls
15/17.5/20kg reps 3x10

Few PB’s again today - coming together
Click to expand...
@rizzlekdizzle this is the way to put together a nice solid workout. Keep up the good work.
 
IMG_5085.webp

Lean chicken and rice meal for lunch. Macros are approx 50g protein, 80g carbs (I need carbs) and 11g fat
 
Pull day - morning fasted

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/13
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110 reps 10/10/12(PB - heavier next)
Seated row
Lvl 343/50/90(PB) reps 10/10/8
Rear cable flys
Lvl 15/20/25 Reps 12/10/10

Baleysian curls
Lvl 20/30/40 reps 10/10/10
Preacher curls
Lvl 29/43/57-23 reps 10/10/10+8

Eggs and 50 gm protein shake after
 
rizzlekdizzle said:
Pull day - morning fasted

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/13
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110 reps 10/10/12(PB - heavier next)
Seated row
Lvl 343/50/90(PB) reps 10/10/8
Rear cable flys
Lvl 15/20/25 Reps 12/10/10

Baleysian curls
Lvl 20/30/40 reps 10/10/10
Preacher curls
Lvl 29/43/57-23 reps 10/10/10+8

Eggs and 50 gm protein shake after
Click to expand...
Nice session update brother 🩵
 
rizzlekdizzle said:
Pull day - morning fasted

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/13
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110 reps 10/10/12(PB - heavier next)
Seated row
Lvl 343/50/90(PB) reps 10/10/8
Rear cable flys
Lvl 15/20/25 Reps 12/10/10

Baleysian curls
Lvl 20/30/40 reps 10/10/10
Preacher curls
Lvl 29/43/57-23 reps 10/10/10+8

Eggs and 50 gm protein shake after
Click to expand...
big lat pulls going up :D yates a win too!
 
I've found my food intake has been the hardest part to manage throughout this cycle. Early on, I was struggling to eat enough, but now that I'm down to 1mg of reta, I've been able to hit around 3,000 calories or more on most days over the past couple of weeks while still maintaining 220g+ of protein.

Some days fall short depending on work. Fridays are usually so freakin busy, so it's hard to hit a macro target. I typically go with a big breakfast, a smaller lunch, and a large dinner, with very little opportunity to snack in between and will usually fall short most Friday's.

I've been using MyFitnessPal to track food:
  • Monday: 2,500 calories
  • Tuesday: 3,700 calories
  • Wednesday: 2,800 calories
  • Today - I should get near 3000 by dinner.
My goal is to add some size, but I also like maintaining a lean look. Because of that, I'm not too concerned if the scale isn't moving. I'd rather make steady progress while staying relatively lean - and the gear from @Onyx Labs - especially that NPP150 is doing its job nicely

Sponsor: @Onyx Labs
Threema: DRYTUMR2
 
Last edited:
rizzlekdizzle said:
I've found my food intake has been the hardest part to manage throughout this cycle. Early on, I was struggling to eat enough, but now that I'm down to 1mg of reta, I've been able to hit around 3,000 calories or more on most days over the past couple of weeks while still maintaining 220g+ of protein.

Some days fall short depending on work. Fridays are usually so freakin busy, so it's hard to hit a macro target. I typically go with a big breakfast, a smaller lunch, and a large dinner, with very little opportunity to snack in between and will usually fall short most Friday's.

I've been using MyFitnessPal to track food:
  • Monday: 2,500 calories
  • Tuesday: 3,700 calories
  • Wednesday: 2,800 calories
  • Today - I should get near 3000 by dinner.
My goal is to add some size, but I also like maintaining a lean look. Because of that, I'm not too concerned if the scale isn't moving. I'd rather make steady progress while staying relatively lean - and the gear from @Onyx Labs - especially that NPP150 is doing its job nicely

Sponsor: @Onyx Labs
Threema: DRYTUMR2
Click to expand...
This is a great update brother. Love the Reta breakdown as I will move to 1mg myself next week before I have a small break from it. Great that the @Onyx Labs gear is doing its thing for you 🩵
 
rizzlekdizzle said:
I've found my food intake has been the hardest part to manage throughout this cycle. Early on, I was struggling to eat enough, but now that I'm down to 1mg of reta, I've been able to hit around 3,000 calories or more on most days over the past couple of weeks while still maintaining 220g+ of protein.

Some days fall short depending on work. Fridays are usually so freakin busy, so it's hard to hit a macro target. I typically go with a big breakfast, a smaller lunch, and a large dinner, with very little opportunity to snack in between and will usually fall short most Friday's.

I've been using MyFitnessPal to track food:
  • Monday: 2,500 calories
  • Tuesday: 3,700 calories
  • Wednesday: 2,800 calories
  • Today - I should get near 3000 by dinner.
My goal is to add some size, but I also like maintaining a lean look. Because of that, I'm not too concerned if the scale isn't moving. I'd rather make steady progress while staying relatively lean - and the gear from @Onyx Labs - especially that NPP150 is doing its job nicely

Sponsor: @Onyx Labs
Threema: DRYTUMR2
Click to expand...
retatrutide is definately the limiting factor on food, fact! if you microdose .25mgs you might get better results from it, less blunting and more control of the food noise @rizzlekdizzle :D @HarleyGuy is cutting reta into his bulk phase too
the original reta microdose mega thread is here with @s.gentz he made some valid points in it!
https://www.evolutionary.org/forums/threads/retatrutide-dosing-micorodose-vs-1x-per-week.107138/
 
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/11
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
15/17.5/20kg reps 3x10

Protein shake after

Worked a half day and legs straight after. Walking like jelly!
 
rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/11
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
15/17.5/20kg reps 3x10

Protein shake after

Worked a half day and legs straight after. Walking like jelly!
Click to expand...
Solid leg workout bro, the doms is gunna be wicked when they fully set in
 
rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/11
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
15/17.5/20kg reps 3x10

Protein shake after

Worked a half day and legs straight after. Walking like jelly!
Click to expand...
squats going deep 110 is a win! lets push in lunges if you can @rizzlekdizzle
rizzlekdizzle said:
View attachment 257032Keeping the bio age at bay 7 yr s younger
Click to expand...
nice 7 years younger!

@HarleyGuy @Grumpy @LH5515 @Yuri @bss @Koba @Dreamer @Ohdamn @Kopite67
 
In between taking one child to football and picking up the other from basketball managed it get a session in


Push day
Incline bench

Warm up then
60/80/107.5/40kg reps 10/10/8/30 pump set

Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/13(PB)/25
Rope tri ext
Lvl 45/55/55 reps 15/12/10
Bicep DB curls
17.5/20/22.5kg reps 3x10


Protein shake after
 

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rizzlekdizzle said:
In between taking one child to football and picking up the other from basketball managed it get a session in


Push day
Incline bench

Warm up then
60/80/107.5/40kg reps 10/10/8/30 pump set

Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/13(PB)/25
Rope tri ext
Lvl 45/55/55 reps 15/12/10
Bicep DB curls
17.5/20/22.5kg reps 3x10


Protein shake after
Click to expand...
Great session brother. Love those Protein shakes. My travelling go to 🩵
 
rizzlekdizzle said:
In between taking one child to football and picking up the other from basketball managed it get a session in


Push day
Incline bench

Warm up then
60/80/107.5/40kg reps 10/10/8/30 pump set

Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/13(PB)/25
Rope tri ext
Lvl 45/55/55 reps 15/12/10
Bicep DB curls
17.5/20/22.5kg reps 3x10


Protein shake after
Click to expand...
good session :D lat raises nicely done with shoulder press! you're busy with kids its a fun day @rizzlekdizzle the protein shake looks good, tasty?
 
Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/14
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/120(PB) reps 10/10/8
Seated row
Lvl 43//50/90 reps 10/10/8
Rear DB flys 45
12.5/15/15kg Reps 12/12/10
DB curls
15/17.5/20kg reps 10/10/15!
Hi rep EZ curl
Wt each side
7.5/10/12.5kg reps 18/15/13

Pumped as!

protein shake after

Made sure I used my unique gym towel today…
 

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rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/14
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/120(PB) reps 10/10/8
Seated row
Lvl 43//50/90 reps 10/10/8
Rear DB flys 45
12.5/15/15kg Reps 12/12/10
DB curls
15/17.5/20kg reps 10/10/15!
Hi rep EZ curl
Wt each side
7.5/10/12.5kg reps 18/15/13

Pumped as!

protein shake after

Made sure I used my unique gym towel today…
Click to expand...
Great session brother. No misplacing that towel. 🤣🩵
 
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/14
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/120(PB) reps 10/10/8
Seated row
Lvl 43//50/90 reps 10/10/8
Rear DB flys 45
12.5/15/15kg Reps 12/12/10
DB curls
15/17.5/20kg reps 10/10/15!
Hi rep EZ curl
Wt each side
7.5/10/12.5kg reps 18/15/13

Pumped as!

protein shake after

Made sure I used my unique gym towel today…
Click to expand...
strong pull day :D I see the towel is funny lol
 
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/12(PB)
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/11
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
15/17.5/20kg reps 3x10

Rice and Mexican beef afterwards. Managed to hit my calorie target today too!
 

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rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/12(PB)
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/11
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
15/17.5/20kg reps 3x10

Rice and Mexican beef afterwards. Managed to hit my calorie target today too!
Click to expand...
Nice update brother 🩵
 
rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/12(PB)
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/11
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
15/17.5/20kg reps 3x10

Rice and Mexican beef afterwards. Managed to hit my calorie target today too!
Click to expand...
good leg day but time to up the protein :D 300
 
Push day

Incline bench
Warm up then
60/80/107.5/107.5kg reps 10/10/9/6
Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/13(PB)/25
Rope tri ext
Lvl 45/55/55 reps 15/12/11
Bicep DB curls
17.5/20/22.5kg reps 3x10

Protein shake after

Sponsor: @Onyx Labs
Threema : DRYTUMR2
 
rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/107.5/107.5kg reps 10/10/9/6
Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/13(PB)/25
Rope tri ext
Lvl 45/55/55 reps 15/12/11
Bicep DB curls
17.5/20/22.5kg reps 3x10

Protein shake after

Sponsor: @Onyx Labs
Threema : DRYTUMR2
Click to expand...
Nice training update brother. Great variety 🩵
 
rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/107.5/107.5kg reps 10/10/9/6
Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/13(PB)/25
Rope tri ext
Lvl 45/55/55 reps 15/12/11
Bicep DB curls
17.5/20/22.5kg reps 3x10

Protein shake after

Sponsor: @Onyx Labs
Threema : DRYTUMR2
Click to expand...

rizzlekdizzle said:
View attachment 260994

Yesterdays macros
Click to expand...

rizzlekdizzle said:
View attachment 261057View attachment 261058View attachment 261059
Felt a decent pump and had a coffee outside the gym after. Nice flat ocean today
Click to expand...
pushing hard :D power side chest, strong arms and pumped arm
beautiful place too @rizzlekdizzle

@HarleyGuy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @bss @Koba @Ohdamn @Dreamer
 
Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/14
Yates row
40/70/100 reps 12/10/12(PB)
Shrugs - slow and controlled 3s up 3s down
50/80/120 reps 10/10/10(PB)
seated row
Lvl 50/70/90 reps 10/10/8
Single arm rear cable fly
Lvl 10/10/15 Reps 12/12/10
Baleysian curls
Lvl 25/35/40 reps 3x10
Preacher curls
Lvl 29/43/57 reps 12/12/10
Really pumped after!

Couple of PB’s on the heavy stuff

Salmon bagel and protein shake after

Sponsor: @Onyx Labs
Threema : DRYTUMR2
 
Last edited:
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/14
Yates row
40/70/100 reps 12/10/12(PB)
Shrugs - slow and controlled 3s up 3s down
50/80/120 reps 10/10/10(PB)
seated row
Lvl 50/70/90 reps 10/10/8
Single arm rear cable fly
Lvl 10/10/15 Reps 12/12/10
Baleysian curls
Lvl 25/35/40 reps 3x10
Preacher curls
Lvl 29/43/57 reps 12/12/10
Really pumped after!

Couple of PB’s on the heavy stuff

Salmon bagel and protein shake after
Click to expand...
Great training session bro. Yates rows are epic 🩵
 
rizzlekdizzle said:
Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/14
Yates row
40/70/100 reps 12/10/12(PB)
Shrugs - slow and controlled 3s up 3s down
50/80/120 reps 10/10/10(PB)
seated row
Lvl 50/70/90 reps 10/10/8
Single arm rear cable fly
Lvl 10/10/15 Reps 12/12/10
Baleysian curls
Lvl 25/35/40 reps 3x10
Preacher curls
Lvl 29/43/57 reps 12/12/10
Really pumped after!

Couple of PB’s on the heavy stuff

Salmon bagel and protein shake after

Sponsor: @Onyx Labs
Threema : DRYTUMR2
Click to expand...
training hard pull day win with yates rows :D
 
Twas a gloomy rainy afternoon and I thought - Leg day !

Hack Squats - deep as I can go
50/70/85/100kg reps 4x10
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/70/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12
Adductors
Lvl 23/23/29 reps 10/10/10
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/13
Db curls drop sets
17.5>15>12.5kg reps 3x8, 3x6 (42reps total)

Was definitely jelly legged

50gm Protein shake after with banana

Sponsor: @Onyx Labs - hit him up for some smooth oils and some of the best priced jano’d masteron around!
Threema : DRYTUMR2
 
rizzlekdizzle said:
Twas a gloomy rainy afternoon and I thought - Leg day !

Hack Squats - deep as I can go
50/70/85/100kg reps 4x10
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/70/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12
Adductors
Lvl 23/23/29 reps 10/10/10
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/13
Db curls drop sets
17.5>15>12.5kg reps 3x8, 3x6 (42reps total)

Was definitely jelly legged

50gm Protein shake after with banana

Sponsor: @Onyx Labs - hit him up for some smooth oils and some of the best priced jano’d masteron around!
Threema : DRYTUMR2
Click to expand...
Top shelf leg session bro. Post workout staggers for the win 🩵
 
rizzlekdizzle said:
Twas a gloomy rainy afternoon and I thought - Leg day !

Hack Squats - deep as I can go
50/70/85/100kg reps 4x10
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/70/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12
Adductors
Lvl 23/23/29 reps 10/10/10
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/13
Db curls drop sets
17.5>15>12.5kg reps 3x8, 3x6 (42reps total)

Was definitely jelly legged

50gm Protein shake after with banana

Sponsor: @Onyx Labs - hit him up for some smooth oils and some of the best priced jano’d masteron around!
Threema : DRYTUMR2
Click to expand...
love seeing your hacks stay high! 100s is a win @rizzlekdizzle and curls you drop set nicely!

@HarleyGuy @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn
 
rizzlekdizzle said:
Twas a gloomy rainy afternoon and I thought - Leg day !

Hack Squats - deep as I can go
50/70/85/100kg reps 4x10
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/70/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12
Adductors
Lvl 23/23/29 reps 10/10/10
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/13
Db curls drop sets
17.5>15>12.5kg reps 3x8, 3x6 (42reps total)

Was definitely jelly legged

50gm Protein shake after with banana

Sponsor: @Onyx Labs - hit him up for some smooth oils and some of the best priced jano’d masteron around!
Threema : DRYTUMR2
Click to expand...

Hack squats to 100kg for 4x10 on a gloomy arvo is heavy work for the legs mate, come check out my log and say gday when you can.
 
Push day

Incline bench
Warm up then
60/80/107.5/40kg reps 10/10/8/30 pump set
Fly machine
Lvl 66/79/113/52 reps 12/12/11/25 pump set
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104(PB)/57 reps 12/12/12/20
Rope tri ext
Lvl 45/55/60 reps 15/12/10
Bicep DB curls
15/17.5/20kg reps 16/14/11

Great afternoon workout followed by a 50gm protein smoothie!
 
rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/107.5/40kg reps 10/10/8/30 pump set
Fly machine
Lvl 66/79/113/52 reps 12/12/11/25 pump set
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104(PB)/57 reps 12/12/12/20
Rope tri ext
Lvl 45/55/60 reps 15/12/10
Bicep DB curls
15/17.5/20kg reps 16/14/11

Great afternoon workout followed by a 50gm protein smoothie!
Click to expand...

rizzlekdizzle said:
View attachment 262857View attachment 262858View attachment 262860
No idea how to flex will need to ask the master @Alice_In_Ironland !
Click to expand...
wow! you're harder and leaner, love the abs! @rizzlekdizzle you're keeping VERY lean on this bulk! EVO family support

@HarleyGuy @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn
 
rizzlekdizzle said:
Push day

Incline bench
Warm up then
60/80/107.5/40kg reps 10/10/8/30 pump set
Fly machine
Lvl 66/79/113/52 reps 12/12/11/25 pump set
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104(PB)/57 reps 12/12/12/20
Rope tri ext
Lvl 45/55/60 reps 15/12/10
Bicep DB curls
15/17.5/20kg reps 16/14/11

Great afternoon workout followed by a 50gm protein smoothie!
Click to expand...

Getting a PB on the tricep press down in the same push session as a heavy incline bench day shows the volume's dialled in right now.
 
Pull session - morning fasted

Cable pull overs
Lvl 25/25/45 reps 3 x 15
lat pull downs
Lvl 50/70/90 reps 10/10/10
Yates row
40/70/100 reps 12/10/10
Cable rope face pulls
Lvl 40 reps 2 x 15
Single arm pull downs each arm
Lvl 35/50/65 reps 3x10
Reverse cable fly
Lvl 10/15/20 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Spider curls
12.5/17.5/17.5kg reps 3x10

Great feeling workout with a great pump

Eggs and high protein bread for Brekky after
 
rizzlekdizzle said:
Pull session - morning fasted

Cable pull overs
Lvl 25/25/45 reps 3 x 15
lat pull downs
Lvl 50/70/90 reps 10/10/10
Yates row
40/70/100 reps 12/10/10
Cable rope face pulls
Lvl 40 reps 2 x 15
Single arm pull downs each arm
Lvl 35/50/65 reps 3x10
Reverse cable fly
Lvl 10/15/20 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Spider curls
12.5/17.5/17.5kg reps 3x10

Great feeling workout with a great pump

Eggs and high protein bread for Brekky after
Click to expand...
Good session brother 🩵
 
rizzlekdizzle said:
Pull session - morning fasted

Cable pull overs
Lvl 25/25/45 reps 3 x 15
lat pull downs
Lvl 50/70/90 reps 10/10/10
Yates row
40/70/100 reps 12/10/10
Cable rope face pulls
Lvl 40 reps 2 x 15
Single arm pull downs each arm
Lvl 35/50/65 reps 3x10
Reverse cable fly
Lvl 10/15/20 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Spider curls
12.5/17.5/17.5kg reps 3x10

Great feeling workout with a great pump

Eggs and high protein bread for Brekky after
Click to expand...
good pull session :D nice yates 100s can be 120 soon!
 
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/13(PB)
Hamstring curl
Lvl 43/57/63 reps 12/12/10
Leg ext
Lvl 50/63/90(PB)reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 23/29/29 reps 3x12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
12.5/15/17.5kg reps 15/14/12

PB for reps on squats and weight for leg extension
 
rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/13(PB)
Hamstring curl
Lvl 43/57/63 reps 12/12/10
Leg ext
Lvl 50/63/90(PB)reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 23/29/29 reps 3x12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
12.5/15/17.5kg reps 15/14/12

PB for reps on squats and weight for leg extension
Click to expand...
Getting some decent squat totals brother 🩵
 
rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/13(PB)
Hamstring curl
Lvl 43/57/63 reps 12/12/10
Leg ext
Lvl 50/63/90(PB)reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 23/29/29 reps 3x12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
12.5/15/17.5kg reps 15/14/12

PB for reps on squats and weight for leg extension
Click to expand...
I need to visit you in squat city :D

@Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn
 
rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/13(PB)
Hamstring curl
Lvl 43/57/63 reps 12/12/10
Leg ext
Lvl 50/63/90(PB)reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 23/29/29 reps 3x12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
12.5/15/17.5kg reps 15/14/12

PB for reps on squats and weight for leg extension
Click to expand...
Mate you done well to walk out of the gym after a session like that hahaha. Nice work👊🏽
 
Morning Push day

Incline bench
Warm up then
60/80/107.5/107.5kg reps 10/10/10(PB!)/6
Fly machine
Lvl 66/79/113/52 reps 12/12/12/25 pump set
Shoulder press machine
Lvl 29/43/63 reps 12/10/8 failure - bit fatigued after incline bench
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104/57 reps 12/12/12(PB)20
Rope tri overhead ext
Lvl 40/50/60 reps 10/11/12 to failure
Preacher curls
Lvl 29/43/57 reps 12/12/10

Finally got 10 reps out on incline at 107.5kg! 110kg incoming! @Onyx Labs oips doing their thing!

Great workout followed by a 50gm protein smoothie!
 
rizzlekdizzle said:
Morning Push day

Incline bench
Warm up then
60/80/107.5/107.5kg reps 10/10/10(PB!)/6
Fly machine
Lvl 66/79/113/52 reps 12/12/12/25 pump set
Shoulder press machine
Lvl 29/43/63 reps 12/10/8 failure - bit fatigued after incline bench
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104/57 reps 12/12/12(PB)20
Rope tri overhead ext
Lvl 40/50/60 reps 10/11/12 to failure
Preacher curls
Lvl 29/43/57 reps 12/12/10

Finally got 10 reps out on incline at 107.5kg! 110kg incoming! @Onyx Labs oips doing their thing!

Great workout followed by a 50gm protein smoothie!
Click to expand...
big morning push :D going to the top here with the bench 107.6 was your pb? @rizzlekdizzle

@HarleyGuy @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Koba @rizzlekdizzle @Ohdamn @Dreamer
 
Pull day

Cable pull over
Lvl 35/45/55 reps 15/15/4
Close grip pull downs - pause squeeze at bottom
Lvl 75/85/100 reps 12/10
Yates row
40/70/100 reps 12/10/12(PB)
Cable rope face pulls
Lvl 40/45 reps 2 x 15
DB row
35/40/40kg reps 3x10
Reverse cable fly
Lvl 10/15/20 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Hi rep EZ curl
Wt on each side
7.5/10/12.5kg reps 18/14/14

Biceps about to pop!

Sponsored by @Onyx Labs - has some lovely mast in stock!
 
rizzlekdizzle said:
Pull day

Cable pull over
Lvl 35/45/55 reps 15/15/4
Close grip pull downs - pause squeeze at bottom
Lvl 75/85/100 reps 12/10
Yates row
40/70/100 reps 12/10/12(PB)
Cable rope face pulls
Lvl 40/45 reps 2 x 15
DB row
35/40/40kg reps 3x10
Reverse cable fly
Lvl 10/15/20 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Hi rep EZ curl
Wt on each side
7.5/10/12.5kg reps 18/14/14

Biceps about to pop!

Sponsored by @Onyx Labs - has some lovely mast in stock!
Click to expand...
strong pull day :D close grips 100s win must be good back pump! @rizzlekdizzle

@HarleyGuy @waggat @Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @Ohdamn @Dreamer @Kopite67
 
rizzlekdizzle said:
Morning Push day

Incline bench
Warm up then
60/80/107.5/107.5kg reps 10/10/10(PB!)/6
Fly machine
Lvl 66/79/113/52 reps 12/12/12/25 pump set
Shoulder press machine
Lvl 29/43/63 reps 12/10/8 failure - bit fatigued after incline bench
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104/57 reps 12/12/12(PB)20
Rope tri overhead ext
Lvl 40/50/60 reps 10/11/12 to failure
Preacher curls
Lvl 29/43/57 reps 12/12/10

Finally got 10 reps out on incline at 107.5kg! 110kg incoming! @Onyx Labs oips doing their thing!

Great workout followed by a 50gm protein smoothie!
Click to expand...
Awesome workout mate. Definitely getting serious on the bench with that weight!
 
rizzlekdizzle said:
Pull day

Cable pull over
Lvl 35/45/55 reps 15/15/4
Close grip pull downs - pause squeeze at bottom
Lvl 75/85/100 reps 12/10
Yates row
40/70/100 reps 12/10/12(PB)
Cable rope face pulls
Lvl 40/45 reps 2 x 15
DB row
35/40/40kg reps 3x10
Reverse cable fly
Lvl 10/15/20 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Hi rep EZ curl
Wt on each side
7.5/10/12.5kg reps 18/14/14

Biceps about to pop!

Sponsored by @Onyx Labs - has some lovely mast in stock!
Click to expand...
Strong training bro! Love the EZ curl for biceps and rep count too

rizzlekdizzle said:
DB row
35/40/40kg reps 3x10
Click to expand...
Heavy work!
 
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/13 equal PB for reps
Hamstring curl
Lvl 43/57/63 reps 12/12/11
Leg ext
Lvl 50/63/90(PB)reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 29/29/36 (PB) reps 12/12/12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
12.5/15/17.5kg reps 15/14/12

50gm protein shake after and pasta for dinner for extra carbs!
 
rizzlekdizzle said:
Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/13 equal PB for reps
Hamstring curl
Lvl 43/57/63 reps 12/12/11
Leg ext
Lvl 50/63/90(PB)reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 29/29/36 (PB) reps 12/12/12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
12.5/15/17.5kg reps 15/14/12

50gm protein shake after and pasta for dinner for extra carbs!
Click to expand...
I mentally took myself through this leg day and this is hard core bro. Great job.

rizzlekdizzle said:
Squats - deep as I can go
40/70/ 110kg 15/15/13 equal PB for reps
Click to expand...
Amazing rep count at this weight 110kg for 13 impressive.
 
HarleyGuy said:
I mentally took myself through this leg day and this is hard core bro. Great job.


Amazing rep count at this weight 110kg for 13 impressive.
Click to expand...
Thanks - due to old man back and knee I like to keep reps high without going to ridiculous weights!
 
Morning fasted Push day

Flat bench
Warm up then
60/80/107.5/40kg reps 10/10/10(equal PB)/30 pump set
Fly machine
Lvl 66/79/78/52 reps 12/12/12/20pump set

*used a different cue - wrists together with relatively straight arm rather that bent elbow and hands together - much better activation at a lighter weight*

Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104)/57 reps 12/12/13(PB)/20
Single arm pronated extension
Lvl 15/20/25 reps 10/10/10
Preacher curls
Lvl 29/43/57 reps 12/12/10

Weighted ab crunch to finish

Great workout followed by an egg and cottage cheese breakfast!
 
rizzlekdizzle said:
Morning fasted Push day

Flat bench
Warm up then
60/80/107.5/40kg reps 10/10/10(equal PB)/30 pump set
Fly machine
Lvl 66/79/78/52 reps 12/12/12/20pump set

*used a different cue - wrists together with relatively straight arm rather that bent elbow and hands together - much better activation at a lighter weight*

Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104)/57 reps 12/12/13(PB)/20
Single arm pronated extension
Lvl 15/20/25 reps 10/10/10
Preacher curls
Lvl 29/43/57 reps 12/12/10

Weighted ab crunch to finish

Great workout followed by an egg and cottage cheese breakfast!
Click to expand...
Great session brother. Love the new activation cue. 🩵
 
rizzlekdizzle said:
Morning fasted Push day

Flat bench
Warm up then
60/80/107.5/40kg reps 10/10/10(equal PB)/30 pump set
Fly machine
Lvl 66/79/78/52 reps 12/12/12/20pump set

*used a different cue - wrists together with relatively straight arm rather that bent elbow and hands together - much better activation at a lighter weight*

Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104)/57 reps 12/12/13(PB)/20
Single arm pronated extension
Lvl 15/20/25 reps 10/10/10
Preacher curls
Lvl 29/43/57 reps 12/12/10

Weighted ab crunch to finish

Great workout followed by an egg and cottage cheese breakfast!
Click to expand...
good training today :D you mean wrist together on on fly? @rizzlekdizzle
 
LevButlerov said:
good training today :D you mean wrist together on on fly? @rizzlekdizzle
Click to expand...
yes thats right - bringing more the inside of the wrist together rather than the hands together - definitely felt it more in the chest
 
rizzlekdizzle said:
yes thats right - bringing more the inside of the wrist together rather than the hands together - definitely felt it more in the chest
Click to expand...
nice clean chest pump that way I see what you mean :D
 
rizzlekdizzle said:
Morning fasted Push day

Flat bench
Warm up then
60/80/107.5/40kg reps 10/10/10(equal PB)/30 pump set
Fly machine
Lvl 66/79/78/52 reps 12/12/12/20pump set

*used a different cue - wrists together with relatively straight arm rather that bent elbow and hands together - much better activation at a lighter weight*

Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104)/57 reps 12/12/13(PB)/20
Single arm pronated extension
Lvl 15/20/25 reps 10/10/10
Preacher curls
Lvl 29/43/57 reps 12/12/10

Weighted ab crunch to finish

Great workout followed by an egg and cottage cheese breakfast!
Click to expand...

Equal PB on the flat bench and dialling in that wrist cue on the fly machine is a smart tweak for chest activation bro.
 
Evening pull session after morning push

Decided to back it up and hit the gym again in the evening!

Cable pull overs
Lvl 25/35/45 reps 15/15/11
Close grip lat pull downs
Lvl 50/70/90 reps 10/10/10
Seated row
Lvl 50/70/84 reps 12/10/8
DB rows
37.5/45/45kg reps 10/9/8
Rear DB flys 45 degree prone
12.5/12.5/15kg reps 12/12/12 killer burn!
Cable rope face pulls
Lvl 45 reps 2 x 15
Reverse cable fly
Lvl 10/15/20 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Preacher machine
Lvl 29/43/63-29(PB) reps 12/12/8+4

Great workout with a great pump - especially in the lats and biceps!
 
rizzlekdizzle said:
Evening pull session after morning push

Decided to back it up and hit the gym again in the evening!

Cable pull overs
Lvl 25/35/45 reps 15/15/11
Close grip lat pull downs
Lvl 50/70/90 reps 10/10/10
Seated row
Lvl 50/70/84 reps 12/10/8
DB rows
37.5/45/45kg reps 10/9/8
Rear DB flys 45 degree prone
12.5/12.5/15kg reps 12/12/12 killer burn!
Cable rope face pulls
Lvl 45 reps 2 x 15
Reverse cable fly
Lvl 10/15/20 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Preacher machine
Lvl 29/43/63-29(PB) reps 12/12/8+4

Great workout with a great pump - especially in the lats and biceps!
Click to expand...
strong pull :D you did 2 sessions? wow! back to back pumps
low the rows going hard at 84
 
rizzlekdizzle said:
Evening pull session after morning push

Decided to back it up and hit the gym again in the evening!

Cable pull overs
Lvl 25/35/45 reps 15/15/11
Close grip lat pull downs
Lvl 50/70/90 reps 10/10/10
Seated row
Lvl 50/70/84 reps 12/10/8
DB rows
37.5/45/45kg reps 10/9/8
Rear DB flys 45 degree prone
12.5/12.5/15kg reps 12/12/12 killer burn!
Cable rope face pulls
Lvl 45 reps 2 x 15
Reverse cable fly
Lvl 10/15/20 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Preacher machine
Lvl 29/43/63-29(PB) reps 12/12/8+4

Great workout with a great pump - especially in the lats and biceps!
Click to expand...
Really nice 2nd session brother. You are killing it. 🩵
 
Leg day

Hack Squats - ATG
50/70/90 reps 10/10/10 - tough!
Hamstring curl
Lvl 43/57/63 reps 12/12/10
Leg ext
Lvl 50/63/90 reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 23/29/29 reps 3x12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70/70/70 kg reps 15/15/15/13/13
Threw a few extra sets in for calf raises
Db curls
15/17.5/20kg reps 12/12/10

Legs were cooked - but of pain over right kneecap (I have a bit of a maltracking patella) but not terrible



Protein shake after
 
rizzlekdizzle said:
Leg day

Hack Squats - ATG
50/70/90 reps 10/10/10 - tough!
Hamstring curl
Lvl 43/57/63 reps 12/12/10
Leg ext
Lvl 50/63/90 reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 23/29/29 reps 3x12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70/70/70 kg reps 15/15/15/13/13
Threw a few extra sets in for calf raises
Db curls
15/17.5/20kg reps 12/12/10

Legs were cooked - but of pain over right kneecap (I have a bit of a maltracking patella) but not terrible



Protein shake after
Click to expand...
Great session brother 🩵
 
rizzlekdizzle said:
Leg day

Hack Squats - ATG
50/70/90 reps 10/10/10 - tough!
Hamstring curl
Lvl 43/57/63 reps 12/12/10
Leg ext
Lvl 50/63/90 reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 23/29/29 reps 3x12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70/70/70 kg reps 15/15/15/13/13
Threw a few extra sets in for calf raises
Db curls
15/17.5/20kg reps 12/12/10

Legs were cooked - but of pain over right kneecap (I have a bit of a maltracking patella) but not terrible



Protein shake after
Click to expand...
good session :D 90 on hack is tough!! even 5-6 is tough and you pushed 10 wow!
killed legs today but the knee pain, you try doing bpc close to it? @rizzlekdizzle

@HarleyGuy @Grumpy @LH5515 @Yuri @Koba @Trenhead3cc @Ohdamn @Dreamer
 
rizzlekdizzle said:
Leg day

Hack Squats - ATG
50/70/90 reps 10/10/10 - tough!
Hamstring curl
Lvl 43/57/63 reps 12/12/10
Leg ext
Lvl 50/63/90 reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 23/29/29 reps 3x12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70/70/70 kg reps 15/15/15/13/13
Threw a few extra sets in for calf raises
Db curls
15/17.5/20kg reps 12/12/10

Legs were cooked - but of pain over right kneecap (I have a bit of a maltracking patella) but not terrible



Protein shake after
Click to expand...
Take care of that damn kneecap bro it worries me!

But hell, why not throw in some extra sets for calves, calves can take a beating! Nice training.
 
Morning Push day

Flat bench
Warm up then
60/80/110(PB)/40 reps 10/10/8/25 pump set
Fly machine
Lvl 66/79/86/52 reps 12/12/12/20pump set
*- wrists together with relatively straight arm again- such a burn in the chest*
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 15/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104(full stack)/57 reps 12/12/14(PB)/20
Single arm overhead cable extension
Lvl 15/20/25 reps 10/10/10
Preacher curls
Lvl 29/43/57 reps 12/12/10

Finally got 110kg on inclines! Been a goal
For a while!
 
rizzlekdizzle said:
Morning Push day

Flat bench
Warm up then
60/80/110(PB)/40 reps 10/10/8/25 pump set
Fly machine
Lvl 66/79/86/52 reps 12/12/12/20pump set
*- wrists together with relatively straight arm again- such a burn in the chest*
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 15/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104(full stack)/57 reps 12/12/14(PB)/20
Single arm overhead cable extension
Lvl 15/20/25 reps 10/10/10
Preacher curls
Lvl 29/43/57 reps 12/12/10

Finally got 110kg on inclines! Been a goal
For a while!
Click to expand...
Congrats on the 110 bro, you've been chasing that for a few weeks. Solid session brother 🩵
 
rizzlekdizzle said:
Morning Push day

Flat bench
Warm up then
60/80/110(PB)/40 reps 10/10/8/25 pump set
Fly machine
Lvl 66/79/86/52 reps 12/12/12/20pump set
*- wrists together with relatively straight arm again- such a burn in the chest*
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 15/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104(full stack)/57 reps 12/12/14(PB)/20
Single arm overhead cable extension
Lvl 15/20/25 reps 10/10/10
Preacher curls
Lvl 29/43/57 reps 12/12/10

Finally got 110kg on inclines! Been a goal
For a while!
Click to expand...
morning push, i like the big 110 to 40 drop set!!!! big pumps I bet, EVO family support your way! @rizzlekdizzle :D

@Grumpy @LH5515 @Yuri @Koba @Trenhead3cc @Ohdamn @Dreamer
 
pull session

Cable pull over
Lvl 25/35/45 reps 15/15/13
Yates row
40/70/100 reps 12/10/12
Shrugs - slow and controlled 3s up 3s down
50/80/120 reps 10/10/10
Lever row
+30/50/65 reps 10/10/8
Close grip lat pull downs
Lvl 50/70/90 reps 10/10/10
Rear DB flys 45 degree prone
12.5/12.5/15kg reps 12/12/12 killer burn!
Cable rope face pulls
Lvl 45 reps 2 x 15
DB curls
15/20/22.5kg reps 3x10
Spider curls
12.5/15/15kg 3x10

Great pump! Top shelf workout expecting to be sore in all the right places
 
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Approved Log 47 y/o 16-Week Lean Bulk Cycle Log
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LevButlerov
LevButlerov
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