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Definitely, my favorite was the arm work out. put in some good iron training @rizzlekdizzle Make sure on that protein shake, it's a good quality option.
@rizzlekdizzle looks good on this one! arms and chest is on point. looks good on that !
Fasted Morning workout.
row warm up 1000m
Back
Lever row
20/40/65 reps 10/10/10
Wide grip lat pulldown
Lvl 55/65/85 reps 10/10/10
Seated Lever row
30kg/45/55 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ohead ext
Lvl 20/25/32.5 reps 12/12/11
Triceps ext machines
Lvl 30/35/40 Reps 10/10/10
Standing DB curls
15kg/17.5/22.5 reps 3x10
Arm curl machine
Lvl 30/35/45 reps 10/10/10
Post workout shake and eggs for Brekky
row warm up 1000m
Back
Lever row
20/40/65 reps 10/10/10
Wide grip lat pulldown
Lvl 55/65/85 reps 10/10/10
Seated Lever row
30kg/45/55 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ohead ext
Lvl 20/25/32.5 reps 12/12/11
Triceps ext machines
Lvl 30/35/40 Reps 10/10/10
Standing DB curls
15kg/17.5/22.5 reps 3x10
Arm curl machine
Lvl 30/35/45 reps 10/10/10
Post workout shake and eggs for Brekky
LevButlerov
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Lat pull downs, you're not getting stronger? start going to 15-20 rep drop sets please. @rizzlekdizzle
had to do the pulldowns today as the chin up spot was taken - have gone up to 20kg added weight for chinups. Also was not feeling 100% this morning...
@rizzlekdizzle solid workout right here! Love a good chest workout!
Thats a damn good session
@rizzlekdizzle good work man.....
Morn workout
5min assault bike warm up
Shoulders
Standing shoulder BB press
Haven’t tried this exercise before
20kg/30/40/50 10/10/10/8
Lat raises
12.5kg/15/17.5/20 reps 10/10/10/10
Reverse fly machine
Lvl 50/60/75 reps 12/12/12(PB)
Angled Leg press
40kg/80/120 reps 10/10/10
Seated hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Leg ext
Lvl 30/40/50 reps 12/12/12
Post workout protein shake
5min assault bike warm up
Shoulders
Standing shoulder BB press
Haven’t tried this exercise before
20kg/30/40/50 10/10/10/8
Lat raises
12.5kg/15/17.5/20 reps 10/10/10/10
Reverse fly machine
Lvl 50/60/75 reps 12/12/12(PB)
Angled Leg press
40kg/80/120 reps 10/10/10
Seated hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Leg ext
Lvl 30/40/50 reps 12/12/12
Post workout protein shake
LevButlerov
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I hate when machines are taken lol
LevButlerov
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Steady on this training ship
consistency is key! it's definitely made the biggest change to my body
Lunch today mex beef and rice with veg with some extra chicken
LevButlerov
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@rizzlekdizzle nice work man. You’re putting up some good numbers.
Lunch today - not a lot but I barely have time to scratch my ass on Fridays
sushi love it brother
how about a shake after?
morning workout
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/9/6
Incline chest machine
Lvl 60/85/90(PB!) reps 12/10/8
Fly machine
Lvl 60/70/80 reps 11/12/12
Pec-deck
Lvl 40-55-70 reps 12/12/10
Arms
Ez curl bar, wt on each side
10/15/17.5kg reps 10/10/10
Overhead Tri rope ext
Lvl 20/25/30/ reps 15/12/10
Dips 3x10
Decline DB curls
15/20/25kg 10/10/10(pb)
Post gym protein
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/9/6
Incline chest machine
Lvl 60/85/90(PB!) reps 12/10/8
Fly machine
Lvl 60/70/80 reps 11/12/12
Pec-deck
Lvl 40-55-70 reps 12/12/10
Arms
Ez curl bar, wt on each side
10/15/17.5kg reps 10/10/10
Overhead Tri rope ext
Lvl 20/25/30/ reps 15/12/10
Dips 3x10
Decline DB curls
15/20/25kg 10/10/10(pb)
Post gym protein
Nice rib-eye for dinner
wow that is a nice meal. reminds me of those buffets where they slice the meat for you. it looks amazing @rizzlekdizzle
man i would be all over that! a nice side of veggies along with it. absolutely gorgeous! @rizzlekdizzle
@rizzlekdizzle this is some quality red meat. i wonder if BM will agree with that. it certainly looks perfectly cooked
wow that looks good man! makes me want to get one myself. @rizzlekdizzle looks expensive though.
bro that a good looking cut of red meat. i hope that texas grassfed. none of that poosy austrian meat @rizzlekdizzle
That ribeye has my name all over it
@rizzlekdizzle bros that a nice chunk of meat. looks like you cooked it perfectly. i could eat them everyday!
@rizzlekdizzle can never go wrong with a ribeye!
Arvo workout.
row warm up 1000m
Back
Lever row
20/40/67.5(PB) reps 10/10/8
Weighted pull-ups
+20/20/bw reps 8/6/10
Seated Lever row
30kg/45/55 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri v bar ohead ext
Lvl 20/27.5/32.5 reps 15/12/9
Triceps ext machine
Lvl 45/55/65 Reps 10/10/10
Standing DB curls
15kg/17.5/22.5 reps 3x10
High rep ez curl
7.5kg each side/10/12.5 reps 21/18/14
Mega pump after this
Post workout shake
row warm up 1000m
Back
Lever row
20/40/67.5(PB) reps 10/10/8
Weighted pull-ups
+20/20/bw reps 8/6/10
Seated Lever row
30kg/45/55 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri v bar ohead ext
Lvl 20/27.5/32.5 reps 15/12/9
Triceps ext machine
Lvl 45/55/65 Reps 10/10/10
Standing DB curls
15kg/17.5/22.5 reps 3x10
High rep ez curl
7.5kg each side/10/12.5 reps 21/18/14
Mega pump after this
Post workout shake
@rizzlekdizzle updates look legit man........
LevButlerov
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Mega back day and LOVE the pull ups
@rizzlekdizzle now that’s a great looking piece of meat. I love a good ribeye man.
Makes me want to have a porter house for dinner.
Morn fasted workout
5min assault bike warm up
Shoulders
Standing shoulder BB press
Haven’t tried this exercise before
20kg/40/50 10/10/10(PB)
Lat raises
12.5kg/15/20/8 slow eccentric reps 10/10/10/10
DB Reverse fly
15/17.5/17.5 reps 10/10/10
Angled Leg press
40kg/80/120 reps 10/10/10
Seated hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Leg ext
Lvl 30/40/50 reps 12/12/12
Post workout protein shake and omelette
Also another lovely Pin day of Test and Deca from @GENTEXLaboratories @GENTEXLaboratories REP
5min assault bike warm up
Shoulders
Standing shoulder BB press
Haven’t tried this exercise before
20kg/40/50 10/10/10(PB)
Lat raises
12.5kg/15/20/8 slow eccentric reps 10/10/10/10
DB Reverse fly
15/17.5/17.5 reps 10/10/10
Angled Leg press
40kg/80/120 reps 10/10/10
Seated hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Leg ext
Lvl 30/40/50 reps 12/12/12
Post workout protein shake and omelette
Also another lovely Pin day of Test and Deca from @GENTEXLaboratories @GENTEXLaboratories REP
LevButlerov
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yeah will do another body comp scan and post up this week
Looking great man, loving the food pics as well
LevButlerov
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Waiting
morning workout
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/10(PB!)/7
Incline chest machine
Lvl 60/85/95(PB!) reps 12/10/8
Fly machine
Lvl 60/70/80 reps 11/12/12
Pec-deck
Lvl 40-55-70 reps 12/12/10
Arms
Standing dB curl
15/17.5/22.5kg reps 10/10/10
Overhead Tri rope ext
Lvl 20/25/30/ reps 15/12/10
Tri ext machine
Lvl 30/40/50 reps 10/10/10
Decline DB curls
15/20/25kg 10/10/10
Post gym protein
Chest
1000m rower warm up
Incline bench
Warm up then
60kg/80/100/100 12/10/10(PB!)/7
Incline chest machine
Lvl 60/85/95(PB!) reps 12/10/8
Fly machine
Lvl 60/70/80 reps 11/12/12
Pec-deck
Lvl 40-55-70 reps 12/12/10
Arms
Standing dB curl
15/17.5/22.5kg reps 10/10/10
Overhead Tri rope ext
Lvl 20/25/30/ reps 15/12/10
Tri ext machine
Lvl 30/40/50 reps 10/10/10
Decline DB curls
15/20/25kg 10/10/10
Post gym protein
Ok so I am 12 weeks in and feeling great going to take this to 16 weeks I reckon. Smooth gear from @GENTEXLaboratories making this a breeze.
Here are some pics today - and yes I’m sure would look better shaved but had no time. Also did a body comp - in my next post
Here are some pics today - and yes I’m sure would look better shaved but had no time. Also did a body comp - in my next post
Here is my latest body comp -
Numbers all going the right way. As I imagined my metabolism makes me very difficult to bulk but I’m glad I am trying.
So from the start of my cycle
Wt up from 91.4-92.5kg
More importantly lean body mass up nearly 3kg from 82.6 to 85.3 kg.
Fat mass from 8.8kg to 7.2 and BF% 9.6 to 7.8% but I am not sure how accurate that is.
Seeing as I seem to be able to drop BF on deca I can’t wait for a cutting cycle to really shred up for summer later on.
Numbers all going the right way. As I imagined my metabolism makes me very difficult to bulk but I’m glad I am trying.
So from the start of my cycle
Wt up from 91.4-92.5kg
More importantly lean body mass up nearly 3kg from 82.6 to 85.3 kg.
Fat mass from 8.8kg to 7.2 and BF% 9.6 to 7.8% but I am not sure how accurate that is.
Seeing as I seem to be able to drop BF on deca I can’t wait for a cutting cycle to really shred up for summer later on.
Attachments
good volume!
12 weeks in you are bigger and leaner
the chest looks full and big and abs nice and popping hard
you are gaining mass and dropping fat perfect
but you're not 7.8% brother sorry
@rizzlekdizzle something off with this scan
@rizzlekdizzle looking good man. your physique looks to be on point. good vascularity
bro this one looking good @rizzlekdizzle but yeah should shave. the lot lizards like silky smooth
Agreeed in the teens somewheregood volume!
12 weeks in you are bigger and leaner
the chest looks full and big and abs nice and popping hard
you are gaining mass and dropping fat perfect
but you're not 7.8% brother sorry
Morning fasted workout.
row warm up 1000m
Back
Lever row
20/40/67.5 reps 10/10/8
Weighted pull-ups
+20/20/bw reps 8/6/10
Seated Lever row
30kg/45/55 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri v bar ohead ext
Lvl 20/27.5/32.5 reps 15/12/9
Tricep dips 3x10
Standing DB curls
15kg/17.5/22.5 reps 3x10
High rep ez curl
7.5kg each side/10/12.5 reps 21/16/13 and pumped!
Post workout shake and eggs
row warm up 1000m
Back
Lever row
20/40/67.5 reps 10/10/8
Weighted pull-ups
+20/20/bw reps 8/6/10
Seated Lever row
30kg/45/55 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri v bar ohead ext
Lvl 20/27.5/32.5 reps 15/12/9
Tricep dips 3x10
Standing DB curls
15kg/17.5/22.5 reps 3x10
High rep ez curl
7.5kg each side/10/12.5 reps 21/16/13 and pumped!
Post workout shake and eggs
@rizzlekdizzle physique is looking strong and thick. can tell you got a lot of muscle mass. trim off the hair and it would be amazing
bros good updates. you got a nice strong physique if you ask me @rizzlekdizzle results paying off
@rizzlekdizzle the physique is on point. proud of you on this one. looking nice and peeled
not bad at all for a 3-4 month run. now from here set new goals for the future. and yes shaving will help a lot but can tell you got size! @rizzlekdizzle
10%- 12% , impressive on a bulk
VERY!
Thanks guys! Not sure why this scammer underestimates BF% so much but at least I have a yardstick to see if it’s moving up or down
Thats nuts dropping bodyfat on decca kind of neat
LevButlerov
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Arvo workout
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 20/40/50/60 10/10/10/10
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
V bar front raises
Lvl 15/20/25 reps 10/10/9
Reverse fly machine
Lvl 50/60/75(PB) reps 12/12/9
Angled Leg press
40/80/140 reps 10/10/10
hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Leg ext
Lvl 30/40/50 reps 12/12/12
Post workout protein shake
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 20/40/50/60 10/10/10/10
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
V bar front raises
Lvl 15/20/25 reps 10/10/9
Reverse fly machine
Lvl 50/60/75(PB) reps 12/12/9
Angled Leg press
40/80/140 reps 10/10/10
hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Leg ext
Lvl 30/40/50 reps 12/12/12
Post workout protein shake
LevButlerov
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Warm up can you do 15min next time? cardio.
@rizzlekdizzle I think that’s a great decision. Get it while you can.
morning fastedworkout
Chest
1000m rower warm up
bench press (incline was taken)
Warm up then
60kg/80/100/100 12/10/9/7
Incline chest machine
Lvl 60/85/95(PB!) reps 12/10/10(PB)
Fly machine
Lvl 60/70/80 reps 12/12/12
Pec-deck
Lvl 40-55-70 reps 12/12/10 more next time
Arms
EZ bar curls
10/15/17.5kg 3x10
Overhead Tri rope ext
Lvl 20/25/32.5 reps 15/12/9
Pronated single arm ext
Lvl 7.5/10/12.5 reps 10/10/10
Decline DB curls
15/20/25kg 10/10/10
Post gym protein shake and omelette
Chest
1000m rower warm up
bench press (incline was taken)
Warm up then
60kg/80/100/100 12/10/9/7
Incline chest machine
Lvl 60/85/95(PB!) reps 12/10/10(PB)
Fly machine
Lvl 60/70/80 reps 12/12/12
Pec-deck
Lvl 40-55-70 reps 12/12/10 more next time
Arms
EZ bar curls
10/15/17.5kg 3x10
Overhead Tri rope ext
Lvl 20/25/32.5 reps 15/12/9
Pronated single arm ext
Lvl 7.5/10/12.5 reps 10/10/10
Decline DB curls
15/20/25kg 10/10/10
Post gym protein shake and omelette
LevButlerov
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Training again hard, we should do another set of pics soon to really get a good pump pic
@rizzlekdizzle
Morning fasted workout.
row warm up 1000m
Back
Lever row
20/40/67.5 reps 10/10/10(PB)
Weighted pull-ups
+20/20/bw reps 10(PB)/7/12
Seated Lever row
30kg/45/55 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri straight bar ohead ext
Lvl 20/27.5/32.5 reps 15/12/9
Tri ext machine
Lvl 30/40/50 reps 10/10/10
Standing DB curls
15kg/17.5/22.5 reps 3x10
DB curl machine
Lvl 25-35-45 reps
Post workout shake and eggs
row warm up 1000m
Back
Lever row
20/40/67.5 reps 10/10/10(PB)
Weighted pull-ups
+20/20/bw reps 10(PB)/7/12
Seated Lever row
30kg/45/55 reps 10/10/10
Back ext
Bw/+10/+15kg 3x10
Arms
Tri straight bar ohead ext
Lvl 20/27.5/32.5 reps 15/12/9
Tri ext machine
Lvl 30/40/50 reps 10/10/10
Standing DB curls
15kg/17.5/22.5 reps 3x10
DB curl machine
Lvl 25-35-45 reps
Post workout shake and eggs
LevButlerov
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Clean and big pump I bet
@rizzlekdizzle looks amazing on this one man. the arms and back all look great. that is some solid weight training
Arm day today for me
bro nice on the protein. but i want to see you hit some beef @rizzlekdizzle bro eggs are looking good thought.
@rizzlekdizzle try rotating out the protein shakes. maybe do something else like some electrolyte drinks here and there. just to see how your body reacts
@rizzlekdizzle the weight training looks terrific. arms and back are on point. you won't go wrong
good training as usual. this is very nice. the eggs and protein shake are good protein. nice way to finish an arm day @rizzlekdizzle
bros we love the back/arms. that is the way to go. @rizzlekdizzle lots of good arm training
@rizzlekdizzle no better way to finish a workout with steak and eggs!
Crushed this session
@rizzlekdizzle nice quick training update man. Keep after it and getting it in.
Morning workout
Very tight on time shoulders only
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 30/45/60 10/10/10
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
V bar front raises
Lvl 15/20/25 reps 10/10/10
Reverse fly machine
Lvl 50/60/75(PB) reps 12/12/10
Post workout protein shake
Very tight on time shoulders only
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 30/45/60 10/10/10
Lat raises
12.5kg/15/17.5/8kg reps 10/10/10/10 last set slow eccentric light weight
V bar front raises
Lvl 15/20/25 reps 10/10/10
Reverse fly machine
Lvl 50/60/75(PB) reps 12/12/10
Post workout protein shake
Fasted morning
Quick session to make up for yesterdays quick one
Legs
Squats
40-60-80kg reps 3x10
Hamstring curl
Lvl 7-9-11 reps 3x10
Calf raises
40-40-60kg reps 3x10
Bench split squat
BW 3x8 each side
Quick session to make up for yesterdays quick one
Legs
Squats
40-60-80kg reps 3x10
Hamstring curl
Lvl 7-9-11 reps 3x10
Calf raises
40-40-60kg reps 3x10
Bench split squat
BW 3x8 each side
Nice workout right here. Good job bro
morning workout
Chest
1000m rower warm up
bench press (incline was taken)
Warm up then
60kg/80/100/100 12/10/10/6
Incline chest machine
Lvl 60/85/100(PB!) reps 12/10/9
Fly machine
Lvl 60/70/85 reps 11/12/10
Pec-deck
Lvl 40-55-75 reps 12/12/10
Arms
EZ bar curls
10/15/17.5kg 3x10
Overhead Tri rope ext
Lvl 20/25/32.5 reps 15/12/9
Pronated single arm ext
Lvl 7.5/10/12.5 reps 10/10/10
Decline DB curls
15/20/25kg 10/10/10
Post gym protein shake
Chest
1000m rower warm up
bench press (incline was taken)
Warm up then
60kg/80/100/100 12/10/10/6
Incline chest machine
Lvl 60/85/100(PB!) reps 12/10/9
Fly machine
Lvl 60/70/85 reps 11/12/10
Pec-deck
Lvl 40-55-75 reps 12/12/10
Arms
EZ bar curls
10/15/17.5kg 3x10
Overhead Tri rope ext
Lvl 20/25/32.5 reps 15/12/9
Pronated single arm ext
Lvl 7.5/10/12.5 reps 10/10/10
Decline DB curls
15/20/25kg 10/10/10
Post gym protein shake
LevButlerov
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You're very stable on training, are you getting stronger?
Yeah couple PBs today tooYou're very stable on training, are you getting stronger?
LevButlerov
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Thats the best when you feel the strength
Morning fasted workout.
row warm up 1000m
Back
Lat pull down
Lvl 50/70/90 reps 10/10/10
Lever row
20/40/67.5 reps 10/10/10
Seated Lever row
30kg/45/60(PB!) reps 10/10/8
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ext
LLvl 20/27.5/32.5 reps 15/12/9
Tri ext machine
Lvl 30/40/50 reps 10/10/10
Standing DB curls
15kg/17.5/22.5 reps 3x10
DB curl machine
Lvl 25-35-45 reps
Post workout shake and eggs
row warm up 1000m
Back
Lat pull down
Lvl 50/70/90 reps 10/10/10
Lever row
20/40/67.5 reps 10/10/10
Seated Lever row
30kg/45/60(PB!) reps 10/10/8
Back ext
Bw/+10/+15kg 3x10
Arms
Tri rope ext
LLvl 20/27.5/32.5 reps 15/12/9
Tri ext machine
Lvl 30/40/50 reps 10/10/10
Standing DB curls
15kg/17.5/22.5 reps 3x10
DB curl machine
Lvl 25-35-45 reps
Post workout shake and eggs
LevButlerov
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I like your AM training as always but we talked about pull ups before right?
Right after lat pull downs, if pain use assisted machine.
I nearly always do weighted pull-ups but the racks were taken yesterday
Morning fasted workout
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 20/40/50/60 10/10/10/11(PB)
Lat raises
12.5kg/15/20/8kg reps 10/10/10/10 last set slow eccentric light weight
V bar front raises
Lvl 15/20/25 reps 10/10/10 (PB)
Reverse fly machine
Lvl 50/60/75) reps 12/12/9
Angled Leg press
40kg/80/140 reps 10/10/10
hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Leg ext
Lvl 30/40/50 reps 12/12/12
Post workout protein shake and eggs
5min assault bike warm up
Shoulders
shoulder lever press
Wt each side 20/40/50/60 10/10/10/11(PB)
Lat raises
12.5kg/15/20/8kg reps 10/10/10/10 last set slow eccentric light weight
V bar front raises
Lvl 15/20/25 reps 10/10/10 (PB)
Reverse fly machine
Lvl 50/60/75) reps 12/12/9
Angled Leg press
40kg/80/140 reps 10/10/10
hamstring curl
Lvl 45/65/75 reps 10/10/10
Seated calf raises
40/60/60 reps 3x10
Leg ext
Lvl 30/40/50 reps 12/12/12
Post workout protein shake and eggs
LevButlerov
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Yes 60kg per side - but some leverage there so not like a 60kg DB
LevButlerov
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Careful with injuries.
@rizzlekdizzle good job on the fasted workouts. no better way to do it. you feel great and get amazing energy!
@rizzlekdizzle bro shake and eggs is the best. but need red meat. that is what makes the man
back and arms are amazing. lat pull downs are on point. arms are amazing keep it up! @rizzlekdizzle
@rizzlekdizzle the back and arms are terrific. very nice job on this training. i love to see the improvements
bros nice one on this. lots of volume with back and arms. just the way it should be done hell yeah @rizzlekdizzle
@rizzlekdizzle nice work on this one man! the morning fasted workout looks terrific. keep up the grind we love it
@rizzlekdizzle awesome work right here bro!
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