Tight on time but still got it done. Good job broski.
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@rizzlekdizzle back and tris, not bad at all, how about upping some reps to 15 reps with tris if you canBack
Bent over row BB
Lightweight warm ups then
20kg/40/50 Reps 12/12/10 strict form and deep stretch
Pull ups
18(new PB)/10/8
DB row - with straps
30/35/45 reps 10/10/9 new PB
Triceps
Rope pull downs warm up then
Lvl 15/25/35 reps 15/12/12
o/head cable ext both arms
Lvl 12.4/17.5/25 reps 10/10/10
Single arm cable ext x-body
Lvl 7.5/10/12.5 reps 10/10/9
Bicep finisher drop set
17.5/15/12.5 24 reps
Plus another smooth as Pin day with @Ferrari Pharmaceuticals with some test and deca
Nice workoutTodays - Bit tight on time
CHEST
Chest press machine
Hi-rep warm up then
Lvl 50/65/80/100(new max) reps 12/12/10/10!
Incline barbell bench
50kg/70/90 new max 10/10/8
High cable flys
Lvl 7.5/10/12.5/15 reps 10/10/10/10
Biceps
E-Z curl bar standing bicep curls
Weight on each side of bar
10/15/17.5 reps 10/10/10
Decline DB curls
15/20/25 reps 10/9/7
DB spider curls
12.5/15/17.5 10 reps each
@rizzlekdizzle legs i see the pump but careful with the knee thereWorkout
Shoulders
DB shoulder press
Warm up with light weight then
22.5kg/30/35 reps 10/10/8
DB lat raises
10/12.5/15/15 reps 12/12/10/10
Reverse DB flys
12.5 3x10
Legs - knee injury so just trying to keep it easy
Seated leg press
Lvl 45/65/85 10/10/10
Single leg step downs
3x10
Food
Brekky - oats with berries
Morning - proyo
Lunch - Mexican beef with vegetables and brown rice
Arvo - protein shake
Dinner - chicken, rice and veg
@rizzlekdizzle good updates on the log........Workout
Shoulders
DB shoulder press
Warm up with light weight then
22.5kg/30/35 reps 10/10/8
DB lat raises
10/12.5/15/15 reps 12/12/10/10
Reverse DB flys
12.5 3x10
Legs - knee injury so just trying to keep it easy
Seated leg press
Lvl 45/65/85 10/10/10
Single leg step downs
3x10
Food
Brekky - oats with berries
Morning - proyo
Lunch - Mexican beef with vegetables and brown rice
Arvo - protein shake
Dinner - chicken, rice and veg
very easy 2-3 walnuts with each mealGot any suggestion for me bro to get the fat up? I really struggle to actually put on weight and haven't really moved the scaled yet though I am getting stronger.
can do - but allergic to avocado....very easy 2-3 walnuts with each meal
1 avocado per day
5 caps of omega 3 fish oil daily
can you do that? @rizzlekdizzle![]()
lets try walnuts/almonds ok?can do - but allergic to avocado....
@rizzlekdizzle volume on chest is good but you doing cardio?CHEST
Chest press machine
Hi-rep warm up then
Lvl 50/65/80/100 reps 12/12/10/10!
Incline barbell bench
50kg/70/90 new max 10/10/9 new PB
High cable flys
Lvl 10/15/17.5 new max reps 10/10/10
Biceps
E-Z curl bar standing bicep curls
High rep day today
Weight on each side of bar
5kg/10 /12.5 reps 16/16/13
DB curls
10kg/12.5.15 reps 20/17/15
Hammer curl drop sets
17.5/15/12.5. 21 reps
15/12.5/10. 22 reps
Looks more than it is - actually my kinda workout.CHEST
Chest press machine
Hi-rep warm up then
Lvl 50/65/80/100 reps 12/12/10/10!
Incline barbell bench
50kg/70/90 new max 10/10/9 new PB
High cable flys
Lvl 10/15/17.5 new max reps 10/10/10
Biceps
E-Z curl bar standing bicep curls
High rep day today
Weight on each side of bar
5kg/10 /12.5 reps 16/16/13
DB curls
10kg/12.5.15 reps 20/17/15
Hammer curl drop sets
17.5/15/12.5. 21 reps
15/12.5/10. 22 reps