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Diet
Brekky - eggs and mushroom on toast
Morning snack - protein shake
Lunch - chicken, rice, veges
Arvo snack - proyo
Dinner - beef, rice, vege
SHOULDERS
High rep warm up
Lvl 40/50/60/65 reps 10/10/10/8
DB Lat raises
7.5kg/10/12.5/15/15 all 10 reps then 5kg cbum style for 9 reps- delt pump ++
rear delts cable reverse fly’s
Lvl 14/18/18/18 reps 15/10/9/10
DB front raises
5kg/7/9. Reps 20/20/15
View attachment 41003View attachment 41004
LEGS - not heavy due to knee injury
Hamstring curl machine
Lvl 10/20/25 10 reps
Leg press machine
Lvl 55/65/85/105 all 10 reps
@rizzlekdizzle there is no full science but anecdotally I would take 1 hour pre workoutHey guys - with the Var - is that best taken pre workout or does it not really matter? Have heard both sides of the argument.
I want some of that steak but more rareWorkout
CHEST
Chest press machine
Hi-rep warm up then
Lvl 50/60/75/90 (2 lvls fr max) reps 12/12/12/10
Incline barbell bench
50kg/70/80 12/10/10reps
Cable flys slow eccentric
Lvl 10/15/21.25/17.5 reps 12/12/8/12
Biceps
E-Z curl bar standing bicep curls
Weight on each side of bar
5kg/10/15/17.5 reps 10/10/10/9
Decline DB hammer curls
15/17.5/22.5kg reps 10/10/9
Zottman DB curls
7.5/10/12.5 reps 10/10/13
Diet
Brekky - 3 soft boiled eggs with baked beans and tomato
Lunch - bbq beef sliced, small amount of pasta
Protein banana smoothie
Dinner - steak, corn, broccoli and cauliflower bake
View attachment 41140
KillerWorkout
Back
Row machine slow eccentric
Lvl 50/65/75/90 max lvl. reps 10/10/10/10
Pull-ups
14/8/7
Bent over DB row
20kg/25/30 reps 12/12/12
Triceps
Tricep push down - bar
Lvl 15/21.5/28.75/40 reps 15/15/15/9
Overhead single arm ext
Lvl 7.5/10/12.5 reps 10/10/10 last few assisted
Single arm cable pulldown
Lvl 5/7.5/10 reps 14/13/10
Tried for some higher reps tonight
DB bicep curl finisher 21 rep half reps upper and lower
Diet
Brekky - eggs and mushrooms on toast
Morning snack - proyo
Lunch - chilli beef, rice, beans +salsa
Afternoon snack - protein bar
Dinner - chicken stir fry
yes sadly the kids wanted some so had to take it further - I like it rare too!@rizzlekdizzle there is no full science but anecdotally I would take 1 hour pre workout
I want some of that steak but more raregood training day
it happens broyes sadly the kids wanted some so had to take it further - I like it rare too!
Sometimes it’s necessary bro. I’ve had to do it several times myself.Unfortunately my lower back issue is playing up again and may have to sit this week out from training. Will keep diet clean and hope by the end of the week things will be feeling better
@rizzlekdizzle whats your diet like this week bro? needs to be high collagenUnfortunately my lower back issue is playing up again and may have to sit this week out from training. Will keep diet clean and hope by the end of the week things will be feeling better
I have a herniated disc that plays up and at the moment the lower back is pretty seized up and pain going down my leg. Diet this week will be chicken, fish and veges but keen to hear options. Collagen protein powder be a good option??@rizzlekdizzle whats your diet like this week bro? needs to be high collagen
@rizzlekdizzle collagen protein is good, but I suggest daily bone brothI have a herniated disc that plays up and at the moment the lower back is pretty seized up and pain going down my leg. Diet this week will be chicken, fish and veges but keen to hear options. Collagen protein powder be a good option??
Can certainly get some@rizzlekdizzle collagen protein is good, but I suggest daily bone broth
you have it around?
get some take a pic what you gotCan certainly get some