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that food pic looks like there is a man in the food on the bottom lol. crazy stuff. @muddy look close at the pictureHello, it’s been a busy week so far. I’ll be changing the updates on logs to Wednesday & Friday or Sunday.
Also started at a new gym, all the machines feel heavier and have more resistance so weight has dropped a tiny bit on certain lifts. Wrist is also slowly healing up.
Monday -
Machine chest press - 60kg x10,9,8,8
Machine Chest fly - 68kg x 9,8,8,8
Smith machine incline bench press - 45kg x 10,8,8,7// 40kg x 8
Cable Lat pull-down - 57.5kg x 10,9,8,8
Seated row machine - 60kg x 8,8,7,7
Tricep ez bar pushdowns - 55kg x 10,9,9,9
V-bar pushdown - 55kg x 8,8,7,7
Preacher curl machine - 41kg x 10,9,7,7
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Hanging leg raise - BW x 12,12,10,10
Seated lateral raise - 10kg x 10,10,9,7
Standing leg curls - left leg 20kg x 10,9,9,7 //right leg 20kg - 10,9,9,7
45degree leg press - 80kg x 8,7,7,7 // 105kg 7,7,6,6
Leg extension - 60kg x 8,8,7,8
Hip abduction - 60kg x 9,8,7,7
Seated calf raise - 40kg 12,10,8,8
Wednesday -
Seated lateral raises - 10kg x10,10,10,8
Incline bench smith machine -45kg x 8,8,7,7 // 40kg x 9
Machine Chest fly - 68kg x 12,10,10,9
Seated machine incline chest press - 40kg x 8,8,8,9
Ez bar r tricep pushdowns - 55kg x 11,10,10,10,
V bar tricep pushdowns - 55kg x 8,8,8,7
Will be back on Friday or Sunday to post a physique shot @ meal pic
For now, here is a post workout meal (prawn,rice,cucumber,avocado)
@muddy bro the monday, tuesday and wednesday training on point! you won't go wrong on this. i like the training it looks good!Hello, it’s been a busy week so far. I’ll be changing the updates on logs to Wednesday & Friday or Sunday.
Also started at a new gym, all the machines feel heavier and have more resistance so weight has dropped a tiny bit on certain lifts. Wrist is also slowly healing up.
Monday -
Machine chest press - 60kg x10,9,8,8
Machine Chest fly - 68kg x 9,8,8,8
Smith machine incline bench press - 45kg x 10,8,8,7// 40kg x 8
Cable Lat pull-down - 57.5kg x 10,9,8,8
Seated row machine - 60kg x 8,8,7,7
Tricep ez bar pushdowns - 55kg x 10,9,9,9
V-bar pushdown - 55kg x 8,8,7,7
Preacher curl machine - 41kg x 10,9,7,7
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Hanging leg raise - BW x 12,12,10,10
Seated lateral raise - 10kg x 10,10,9,7
Standing leg curls - left leg 20kg x 10,9,9,7 //right leg 20kg - 10,9,9,7
45degree leg press - 80kg x 8,7,7,7 // 105kg 7,7,6,6
Leg extension - 60kg x 8,8,7,8
Hip abduction - 60kg x 9,8,7,7
Seated calf raise - 40kg 12,10,8,8
Wednesday -
Seated lateral raises - 10kg x10,10,10,8
Incline bench smith machine -45kg x 8,8,7,7 // 40kg x 9
Machine Chest fly - 68kg x 12,10,10,9
Seated machine incline chest press - 40kg x 8,8,8,9
Ez bar r tricep pushdowns - 55kg x 11,10,10,10,
V bar tricep pushdowns - 55kg x 8,8,8,7
Will be back on Friday or Sunday to post a physique shot @ meal pic
For now, here is a post workout meal (prawn,rice,cucumber,avocado)
@muddy this is looking sweet! i like the tuesday and wednesday training. it is on point and hardcoreHello, it’s been a busy week so far. I’ll be changing the updates on logs to Wednesday & Friday or Sunday.
Also started at a new gym, all the machines feel heavier and have more resistance so weight has dropped a tiny bit on certain lifts. Wrist is also slowly healing up.
Monday -
Machine chest press - 60kg x10,9,8,8
Machine Chest fly - 68kg x 9,8,8,8
Smith machine incline bench press - 45kg x 10,8,8,7// 40kg x 8
Cable Lat pull-down - 57.5kg x 10,9,8,8
Seated row machine - 60kg x 8,8,7,7
Tricep ez bar pushdowns - 55kg x 10,9,9,9
V-bar pushdown - 55kg x 8,8,7,7
Preacher curl machine - 41kg x 10,9,7,7
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Hanging leg raise - BW x 12,12,10,10
Seated lateral raise - 10kg x 10,10,9,7
Standing leg curls - left leg 20kg x 10,9,9,7 //right leg 20kg - 10,9,9,7
45degree leg press - 80kg x 8,7,7,7 // 105kg 7,7,6,6
Leg extension - 60kg x 8,8,7,8
Hip abduction - 60kg x 9,8,7,7
Seated calf raise - 40kg 12,10,8,8
Wednesday -
Seated lateral raises - 10kg x10,10,10,8
Incline bench smith machine -45kg x 8,8,7,7 // 40kg x 9
Machine Chest fly - 68kg x 12,10,10,9
Seated machine incline chest press - 40kg x 8,8,8,9
Ez bar r tricep pushdowns - 55kg x 11,10,10,10,
V bar tricep pushdowns - 55kg x 8,8,8,7
Will be back on Friday or Sunday to post a physique shot @ meal pic
For now, here is a post workout meal (prawn,rice,cucumber,avocado)
bros monday, tuesday and wednesday looking sweet! pushing some good weights. i love the training !Hello, it’s been a busy week so far. I’ll be changing the updates on logs to Wednesday & Friday or Sunday.
Also started at a new gym, all the machines feel heavier and have more resistance so weight has dropped a tiny bit on certain lifts. Wrist is also slowly healing up.
Monday -
Machine chest press - 60kg x10,9,8,8
Machine Chest fly - 68kg x 9,8,8,8
Smith machine incline bench press - 45kg x 10,8,8,7// 40kg x 8
Cable Lat pull-down - 57.5kg x 10,9,8,8
Seated row machine - 60kg x 8,8,7,7
Tricep ez bar pushdowns - 55kg x 10,9,9,9
V-bar pushdown - 55kg x 8,8,7,7
Preacher curl machine - 41kg x 10,9,7,7
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Hanging leg raise - BW x 12,12,10,10
Seated lateral raise - 10kg x 10,10,9,7
Standing leg curls - left leg 20kg x 10,9,9,7 //right leg 20kg - 10,9,9,7
45degree leg press - 80kg x 8,7,7,7 // 105kg 7,7,6,6
Leg extension - 60kg x 8,8,7,8
Hip abduction - 60kg x 9,8,7,7
Seated calf raise - 40kg 12,10,8,8
Wednesday -
Seated lateral raises - 10kg x10,10,10,8
Incline bench smith machine -45kg x 8,8,7,7 // 40kg x 9
Machine Chest fly - 68kg x 12,10,10,9
Seated machine incline chest press - 40kg x 8,8,8,9
Ez bar r tricep pushdowns - 55kg x 11,10,10,10,
V bar tricep pushdowns - 55kg x 8,8,8,7
Will be back on Friday or Sunday to post a physique shot @ meal pic
For now, here is a post workout meal (prawn,rice,cucumber,avocado)
wednesday training my favorite. i like how you mix up some good upper body and pushing exercises. the v bar tricep pushdown is always solid @muddyHello, it’s been a busy week so far. I’ll be changing the updates on logs to Wednesday & Friday or Sunday.
Also started at a new gym, all the machines feel heavier and have more resistance so weight has dropped a tiny bit on certain lifts. Wrist is also slowly healing up.
Monday -
Machine chest press - 60kg x10,9,8,8
Machine Chest fly - 68kg x 9,8,8,8
Smith machine incline bench press - 45kg x 10,8,8,7// 40kg x 8
Cable Lat pull-down - 57.5kg x 10,9,8,8
Seated row machine - 60kg x 8,8,7,7
Tricep ez bar pushdowns - 55kg x 10,9,9,9
V-bar pushdown - 55kg x 8,8,7,7
Preacher curl machine - 41kg x 10,9,7,7
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Hanging leg raise - BW x 12,12,10,10
Seated lateral raise - 10kg x 10,10,9,7
Standing leg curls - left leg 20kg x 10,9,9,7 //right leg 20kg - 10,9,9,7
45degree leg press - 80kg x 8,7,7,7 // 105kg 7,7,6,6
Leg extension - 60kg x 8,8,7,8
Hip abduction - 60kg x 9,8,7,7
Seated calf raise - 40kg 12,10,8,8
Wednesday -
Seated lateral raises - 10kg x10,10,10,8
Incline bench smith machine -45kg x 8,8,7,7 // 40kg x 9
Machine Chest fly - 68kg x 12,10,10,9
Seated machine incline chest press - 40kg x 8,8,8,9
Ez bar r tricep pushdowns - 55kg x 11,10,10,10,
V bar tricep pushdowns - 55kg x 8,8,8,7
Will be back on Friday or Sunday to post a physique shot @ meal pic
For now, here is a post workout meal (prawn,rice,cucumber,avocado)
@muddy solid work right here bro!Hello, it’s been a busy week so far. I’ll be changing the updates on logs to Wednesday & Friday or Sunday.
Also started at a new gym, all the machines feel heavier and have more resistance so weight has dropped a tiny bit on certain lifts. Wrist is also slowly healing up.
Monday -
Machine chest press - 60kg x10,9,8,8
Machine Chest fly - 68kg x 9,8,8,8
Smith machine incline bench press - 45kg x 10,8,8,7// 40kg x 8
Cable Lat pull-down - 57.5kg x 10,9,8,8
Seated row machine - 60kg x 8,8,7,7
Tricep ez bar pushdowns - 55kg x 10,9,9,9
V-bar pushdown - 55kg x 8,8,7,7
Preacher curl machine - 41kg x 10,9,7,7
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Hanging leg raise - BW x 12,12,10,10
Seated lateral raise - 10kg x 10,10,9,7
Standing leg curls - left leg 20kg x 10,9,9,7 //right leg 20kg - 10,9,9,7
45degree leg press - 80kg x 8,7,7,7 // 105kg 7,7,6,6
Leg extension - 60kg x 8,8,7,8
Hip abduction - 60kg x 9,8,7,7
Seated calf raise - 40kg 12,10,8,8
Wednesday -
Seated lateral raises - 10kg x10,10,10,8
Incline bench smith machine -45kg x 8,8,7,7 // 40kg x 9
Machine Chest fly - 68kg x 12,10,10,9
Seated machine incline chest press - 40kg x 8,8,8,9
Ez bar r tricep pushdowns - 55kg x 11,10,10,10,
V bar tricep pushdowns - 55kg x 8,8,8,7
Will be back on Friday or Sunday to post a physique shot @ meal pic
For now, here is a post workout meal (prawn,rice,cucumber,avocado)
Man that looks like an amazing meal. Making me hungry. Are you making these yourself? Gordon Ramsey would be pleased with that presentation lol.Hello, it’s been a busy week so far. I’ll be changing the updates on logs to Wednesday & Friday or Sunday.
Also started at a new gym, all the machines feel heavier and have more resistance so weight has dropped a tiny bit on certain lifts. Wrist is also slowly healing up.
Monday -
Machine chest press - 60kg x10,9,8,8
Machine Chest fly - 68kg x 9,8,8,8
Smith machine incline bench press - 45kg x 10,8,8,7// 40kg x 8
Cable Lat pull-down - 57.5kg x 10,9,8,8
Seated row machine - 60kg x 8,8,7,7
Tricep ez bar pushdowns - 55kg x 10,9,9,9
V-bar pushdown - 55kg x 8,8,7,7
Preacher curl machine - 41kg x 10,9,7,7
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Hanging leg raise - BW x 12,12,10,10
Seated lateral raise - 10kg x 10,10,9,7
Standing leg curls - left leg 20kg x 10,9,9,7 //right leg 20kg - 10,9,9,7
45degree leg press - 80kg x 8,7,7,7 // 105kg 7,7,6,6
Leg extension - 60kg x 8,8,7,8
Hip abduction - 60kg x 9,8,7,7
Seated calf raise - 40kg 12,10,8,8
Wednesday -
Seated lateral raises - 10kg x10,10,10,8
Incline bench smith machine -45kg x 8,8,7,7 // 40kg x 9
Machine Chest fly - 68kg x 12,10,10,9
Seated machine incline chest press - 40kg x 8,8,8,9
Ez bar r tricep pushdowns - 55kg x 11,10,10,10,
V bar tricep pushdowns - 55kg x 8,8,8,7
Will be back on Friday or Sunday to post a physique shot @ meal pic
For now, here is a post workout meal (prawn,rice,cucumber,avocado)
Great work BruHello, it’s been a busy week so far. I’ll be changing the updates on logs to Wednesday & Friday or Sunday.
Also started at a new gym, all the machines feel heavier and have more resistance so weight has dropped a tiny bit on certain lifts. Wrist is also slowly healing up.
Monday -
Machine chest press - 60kg x10,9,8,8
Machine Chest fly - 68kg x 9,8,8,8
Smith machine incline bench press - 45kg x 10,8,8,7// 40kg x 8
Cable Lat pull-down - 57.5kg x 10,9,8,8
Seated row machine - 60kg x 8,8,7,7
Tricep ez bar pushdowns - 55kg x 10,9,9,9
V-bar pushdown - 55kg x 8,8,7,7
Preacher curl machine - 41kg x 10,9,7,7
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Hanging leg raise - BW x 12,12,10,10
Seated lateral raise - 10kg x 10,10,9,7
Standing leg curls - left leg 20kg x 10,9,9,7 //right leg 20kg - 10,9,9,7
45degree leg press - 80kg x 8,7,7,7 // 105kg 7,7,6,6
Leg extension - 60kg x 8,8,7,8
Hip abduction - 60kg x 9,8,7,7
Seated calf raise - 40kg 12,10,8,8
Wednesday -
Seated lateral raises - 10kg x10,10,10,8
Incline bench smith machine -45kg x 8,8,7,7 // 40kg x 9
Machine Chest fly - 68kg x 12,10,10,9
Seated machine incline chest press - 40kg x 8,8,8,9
Ez bar r tricep pushdowns - 55kg x 11,10,10,10,
V bar tricep pushdowns - 55kg x 8,8,8,7
Will be back on Friday or Sunday to post a physique shot @ meal pic
For now, here is a post workout meal (prawn,rice,cucumber,avocado)
@muddy quality update man. You’re putting in some good work.Hello, it’s been a busy week so far. I’ll be changing the updates on logs to Wednesday & Friday or Sunday.
Also started at a new gym, all the machines feel heavier and have more resistance so weight has dropped a tiny bit on certain lifts. Wrist is also slowly healing up.
Monday -
Machine chest press - 60kg x10,9,8,8
Machine Chest fly - 68kg x 9,8,8,8
Smith machine incline bench press - 45kg x 10,8,8,7// 40kg x 8
Cable Lat pull-down - 57.5kg x 10,9,8,8
Seated row machine - 60kg x 8,8,7,7
Tricep ez bar pushdowns - 55kg x 10,9,9,9
V-bar pushdown - 55kg x 8,8,7,7
Preacher curl machine - 41kg x 10,9,7,7
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Hanging leg raise - BW x 12,12,10,10
Seated lateral raise - 10kg x 10,10,9,7
Standing leg curls - left leg 20kg x 10,9,9,7 //right leg 20kg - 10,9,9,7
45degree leg press - 80kg x 8,7,7,7 // 105kg 7,7,6,6
Leg extension - 60kg x 8,8,7,8
Hip abduction - 60kg x 9,8,7,7
Seated calf raise - 40kg 12,10,8,8
Wednesday -
Seated lateral raises - 10kg x10,10,10,8
Incline bench smith machine -45kg x 8,8,7,7 // 40kg x 9
Machine Chest fly - 68kg x 12,10,10,9
Seated machine incline chest press - 40kg x 8,8,8,9
Ez bar r tricep pushdowns - 55kg x 11,10,10,10,
V bar tricep pushdowns - 55kg x 8,8,8,7
Will be back on Friday or Sunday to post a physique shot @ meal pic
For now, here is a post workout meal (prawn,rice,cucumber,avocado)
The workout looks good bro, your body will love the mix upHello, it’s been a busy week so far. I’ll be changing the updates on logs to Wednesday & Friday or Sunday.
Also started at a new gym, all the machines feel heavier and have more resistance so weight has dropped a tiny bit on certain lifts. Wrist is also slowly healing up.
Monday -
Machine chest press - 60kg x10,9,8,8
Machine Chest fly - 68kg x 9,8,8,8
Smith machine incline bench press - 45kg x 10,8,8,7// 40kg x 8
Cable Lat pull-down - 57.5kg x 10,9,8,8
Seated row machine - 60kg x 8,8,7,7
Tricep ez bar pushdowns - 55kg x 10,9,9,9
V-bar pushdown - 55kg x 8,8,7,7
Preacher curl machine - 41kg x 10,9,7,7
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Hanging leg raise - BW x 12,12,10,10
Seated lateral raise - 10kg x 10,10,9,7
Standing leg curls - left leg 20kg x 10,9,9,7 //right leg 20kg - 10,9,9,7
45degree leg press - 80kg x 8,7,7,7 // 105kg 7,7,6,6
Leg extension - 60kg x 8,8,7,8
Hip abduction - 60kg x 9,8,7,7
Seated calf raise - 40kg 12,10,8,8
Wednesday -
Seated lateral raises - 10kg x10,10,10,8
Incline bench smith machine -45kg x 8,8,7,7 // 40kg x 9
Machine Chest fly - 68kg x 12,10,10,9
Seated machine incline chest press - 40kg x 8,8,8,9
Ez bar r tricep pushdowns - 55kg x 11,10,10,10,
V bar tricep pushdowns - 55kg x 8,8,8,7
Will be back on Friday or Sunday to post a physique shot @ meal pic
For now, here is a post workout meal (prawn,rice,cucumber,avocado)
Thursday-
Seated calf raise - 40kg x 10,8 // 45kg x 8,8
Pullovers - 55kg x 10,9,8,8
Tbar row - 35kg x 9,8,8,8
Single arm cable row - right arm x 9,9,8,7 // left arm x 9,9,8,7
Seated cable row - 60kg x 11,9,8,8
Pull down - 60kg x 8,6 // 55kg x 8,8,8,6
Incline dumbbell curls - 12.5kg x 8,7,7,8
Friday - (quick sesh / did my old split)
Ab crunch (machine) - 60kg 15,18
Standing leg curl - 20kg left leg 12, 11// 20kg right leg 12,11
45 degree hamstring extension - 12
Hip abductor - 55kg 14,13
45 degree leg press - 80kg 15 // 125 9
Single leg press (machine) - 25kg left leg 12 // right leg 12 // 30kg left leg 10 // 30kg right leg 10
Leg extension - 55kg 12 // 60kg 11
(Delaying physique shot till tomorrow, apologies)
Seated calf raise - 40kg x 10,8 // 45kg x 8,8
Pullovers - 55kg x 10,9,8,8
Tbar row - 35kg x 9,8,8,8
Single arm cable row - right arm x 9,9,8,7 // left arm x 9,9,8,7
Seated cable row - 60kg x 11,9,8,8
Pull down - 60kg x 8,6 // 55kg x 8,8,8,6
Incline dumbbell curls - 12.5kg x 8,7,7,8
Friday - (quick sesh / did my old split)
Ab crunch (machine) - 60kg 15,18
Standing leg curl - 20kg left leg 12, 11// 20kg right leg 12,11
45 degree hamstring extension - 12
Hip abductor - 55kg 14,13
45 degree leg press - 80kg 15 // 125 9
Single leg press (machine) - 25kg left leg 12 // right leg 12 // 30kg left leg 10 // 30kg right leg 10
Leg extension - 55kg 12 // 60kg 11
(Delaying physique shot till tomorrow, apologies)
Attachments
Have the missus cooking thankfully :’)
Very lucky
Nice clean meal
. You are putting the work in.
LevButlerov
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Head Moderator
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Monday-
Machine chest press - 72kg x8,8,7,7
Machine Chest fly - 68kg x 11,10,10,9
Smith machine incline bench press - 45kg x 10,8,8,8
Cable Lat pull-down - 62.5kgx 10,9,8,8
Seated row machine - 60kg x 8,8,8,7
Tricep ez bar pushdowns - 60kgx 9,9,8,7
V-bar pushdown - 60kg x 8,7,7,7
Preacher curl machine - 38kg x 9,9,8,8
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Seated lateral raises - 10kg x 12,10,10,10
Hanging leg raises - BW x 15,15,14,11
Seated leg curl - 60kg x 8,8,7,8
Leg extension - 60kg x 12,11 // 65kg 9,8,8,7
45 degree leg press - 80kg x 9,9 // 120 x 8,6
Wednesday-
Seated lateral raises - 10kg x11,10,10,9
Incline bench smith machine -40kg x 10,8 // 42.5kg x 8,8
Machine Chest fly - 68kg x 11,11,11,9
Seated machine chest press - 72kg x 10,8,7,8
Ez bar tricep pushdowns - 60kg x 12,11,11,9
V bar tricep pushdowns - 55kg x 9,9,7,7
Every training day I do 10 mins on incline treadmill, and 10 mins on the stair master
+ 15 walk to and from gym
Machine chest press - 72kg x8,8,7,7
Machine Chest fly - 68kg x 11,10,10,9
Smith machine incline bench press - 45kg x 10,8,8,8
Cable Lat pull-down - 62.5kgx 10,9,8,8
Seated row machine - 60kg x 8,8,8,7
Tricep ez bar pushdowns - 60kgx 9,9,8,7
V-bar pushdown - 60kg x 8,7,7,7
Preacher curl machine - 38kg x 9,9,8,8
Single arm Preacher curl - 15kg x 8 both arms
Tuesday-
Seated lateral raises - 10kg x 12,10,10,10
Hanging leg raises - BW x 15,15,14,11
Seated leg curl - 60kg x 8,8,7,8
Leg extension - 60kg x 12,11 // 65kg 9,8,8,7
45 degree leg press - 80kg x 9,9 // 120 x 8,6
Wednesday-
Seated lateral raises - 10kg x11,10,10,9
Incline bench smith machine -40kg x 10,8 // 42.5kg x 8,8
Machine Chest fly - 68kg x 11,11,11,9
Seated machine chest press - 72kg x 10,8,7,8
Ez bar tricep pushdowns - 60kg x 12,11,11,9
V bar tricep pushdowns - 55kg x 9,9,7,7
Every training day I do 10 mins on incline treadmill, and 10 mins on the stair master
+ 15 walk to and from gym
Attachments
Last edited:
Appreciate itNice clean meal
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I see some size incoming on you @muddy start updating food more please.
@muddy goood start to this week! This is some very impressive volume, you're hitting a good day by day.
You gave your chest a flogging
, you will feel that.
looking good on the image. looks like you put on some lean muscle already. and you look trim too @muddy
@muddy bro all in with training daily. i like that. gotta pump it hardcore !
@muddy bros good workouts here. monday, tue, wednesday is spot on. you won't go wrong with it
i'm a fan of the training. it all looks good to me. monday, tuesday and wednesday is on point @muddy
@muddy this is some solid training. monday, tuesday and wednesday is some good dedication. you gonna get in another workout before the weekend too?
@muddy definitely growing bro! Keep it going!
@muddy Updates look good bro......
Nice work
Thursday-
Seated calf raise - 40kg x 11,8 // 45kg x 8,8
Pullovers - 55kg x 12,10,8,8
Tbar row - 37,5kg x 10,9,9,7
Single arm cable row - 32.5kg right arm x 9,9,8,8 // 32.5kg left arm x 9,9,8,8
Seated cable row - 62.5kg x 12,10,10,8
Pull down - 62.5kg x 11,11,10,8
Incline dumbbell curls - 12.5kg x 10,9,9,9
+ 10min stair master, 10min incline treadmill & 15 min walk to and from gym
Friday -
Ab crunch (machine) - 65kg 15,15,13,11
Standing leg curl - 25kg left leg 12,10,9,8/ 25kg right leg 12,10,9,8
45 degree hamstring extension - 12,11,11,10
Hip abductor - 60kg 12,11,11,9
45 degree leg press - 80kg 9,8,7,7 // 120 8
Single leg press (machine) - 25kg left leg 10 // right leg 10 // 30kg left leg 9 // 30kg right leg 9
Leg extension - 65kg 8,8,8,7
+ 10min stair master, 10min incline treadmill & 15 min walk to and from gym
Seated calf raise - 40kg x 11,8 // 45kg x 8,8
Pullovers - 55kg x 12,10,8,8
Tbar row - 37,5kg x 10,9,9,7
Single arm cable row - 32.5kg right arm x 9,9,8,8 // 32.5kg left arm x 9,9,8,8
Seated cable row - 62.5kg x 12,10,10,8
Pull down - 62.5kg x 11,11,10,8
Incline dumbbell curls - 12.5kg x 10,9,9,9
+ 10min stair master, 10min incline treadmill & 15 min walk to and from gym
Friday -
Ab crunch (machine) - 65kg 15,15,13,11
Standing leg curl - 25kg left leg 12,10,9,8/ 25kg right leg 12,10,9,8
45 degree hamstring extension - 12,11,11,10
Hip abductor - 60kg 12,11,11,9
45 degree leg press - 80kg 9,8,7,7 // 120 8
Single leg press (machine) - 25kg left leg 10 // right leg 10 // 30kg left leg 9 // 30kg right leg 9
Leg extension - 65kg 8,8,8,7
+ 10min stair master, 10min incline treadmill & 15 min walk to and from gym
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Mate, def felt itYou gave your chest a flogging
chest felt like it was trying to rip thru my skin
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Big meal and strong training day today
Tbar rows are a winner in my book. Nice couple of workouts there.
Apologies guys for no update, I copped a nasty case of the flu over the week.. and just took time off to recover, making sure I was eating appropriately etc.
No flu tonight, just a slight runny nose. Will be back at the gym tomorrow full force and will have log updates for yous alone with meals pics etc
No flu tonight, just a slight runny nose. Will be back at the gym tomorrow full force and will have log updates for yous alone with meals pics etc
Rest up brother and keep us posted.Apologies guys for no update, I copped a nasty case of the flu over the week.. and just took time off to recover, making sure I was eating appropriately etc.
No flu tonight, just a slight runny nose. Will be back at the gym tomorrow full force and will have log updates for yous alone with meals pics etc
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Get rest, drink soup and take extra multivitamins ZINC vitamin D and C and recoverApologies guys for no update, I copped a nasty case of the flu over the week.. and just took time off to recover, making sure I was eating appropriately etc.
No flu tonight, just a slight runny nose. Will be back at the gym tomorrow full force and will have log updates for yous alone with meals pics etc
Thought I’d get a few days in before giving an update, will have a juicy physique picture on Saturday along with the rest of the update.
Monday -
Machine chest press - 72kg x10,8,8,8
Machine Chest fly - 77kg x 9,8,8,7
Cable Lat pull-down - 62.5kg x 10,10,9,8
Seated row machine - 62.5kg x 10,9,8,8
Tricep ez bar pushdowns - 60kg x 12,10,8,8
V-bar pushdown - 60kg x 9,8,8,7
Preacher curl machine - 45kg x 12,11,9,9
Single arm Preacher curl - 15kg x 9 both arms
Tuesday -
Hanging leg raise - BW 15,16
Seated lateral raise - 10kg - 12,10,10,9
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 90kg 8 // 125kg 7
Leg extension - 72kg 15,12,12,10
Hip abduction - 60kg 12,10,10,9
Seated calf raise - 40kg 12 // 45kg 10
Wednesday -
Seated lateral raises - 10kg x11,11,9,9
Incline bench smith machine - 45kg - 10,10,9,8
Machine Chest fly - 77kg x 10,9,9,8
Seated machine chest press - 72kg x 9,9,9,7
Ez bar tricep pushdowns - 60kg x 12,10,10,8
V bar tricep pushdowns - 61.25kg x 9,9,8,8
Thursday-
Seated calf raise - 45kg x 12,12,10,9
Pullovers - 55kg x 12,12,11,10
Chest supported T row - 35kg x 10,10,8,8
Single arm cable row - right arm x 10,9,9,9 // left arm x 10,9,9,9
Seated cable row - 62.5kg x 11,10,9,9
Upper back low row - 35kg x 10,10,8,8 (left arm and right arm)
Incline dumbbell curls - 12.5kg x 9,9,8,8
Ez bar curls - 25kg x 12,12,11,10
Monday -
Machine chest press - 72kg x10,8,8,8
Machine Chest fly - 77kg x 9,8,8,7
Cable Lat pull-down - 62.5kg x 10,10,9,8
Seated row machine - 62.5kg x 10,9,8,8
Tricep ez bar pushdowns - 60kg x 12,10,8,8
V-bar pushdown - 60kg x 9,8,8,7
Preacher curl machine - 45kg x 12,11,9,9
Single arm Preacher curl - 15kg x 9 both arms
Tuesday -
Hanging leg raise - BW 15,16
Seated lateral raise - 10kg - 12,10,10,9
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 90kg 8 // 125kg 7
Leg extension - 72kg 15,12,12,10
Hip abduction - 60kg 12,10,10,9
Seated calf raise - 40kg 12 // 45kg 10
Wednesday -
Seated lateral raises - 10kg x11,11,9,9
Incline bench smith machine - 45kg - 10,10,9,8
Machine Chest fly - 77kg x 10,9,9,8
Seated machine chest press - 72kg x 9,9,9,7
Ez bar tricep pushdowns - 60kg x 12,10,10,8
V bar tricep pushdowns - 61.25kg x 9,9,8,8
Thursday-
Seated calf raise - 45kg x 12,12,10,9
Pullovers - 55kg x 12,12,11,10
Chest supported T row - 35kg x 10,10,8,8
Single arm cable row - right arm x 10,9,9,9 // left arm x 10,9,9,9
Seated cable row - 62.5kg x 11,10,9,9
Upper back low row - 35kg x 10,10,8,8 (left arm and right arm)
Incline dumbbell curls - 12.5kg x 9,9,8,8
Ez bar curls - 25kg x 12,12,11,10
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It was actually horrible tbh bro, came out of nowhere :’)
Was able to keep calories pretty close to my goals, was focusing on hitting my protein.
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Happy to see you back! @muddy working hard again but go slow so you dont overload.
@muddy thursday training is on point. i love wednesday training too. you got a lot done good job
wow i noticed some yummy food on this one. the bok choy is on point. love it for sure @muddy
looking good on this one man. the training is on point. i'm very impressed and proud of you! @muddy
@muddy bro this amazing. the training daily i like. real men train they balls off like this
@muddy bros this one is looking good! the daily workouts are on point. it is all looking perfect
looking good on this training man. i got a love for it. the daily workouts are outstanding @muddy
Back in action brother!
@muddy solid week of work right here!
Those are some nice sessions
@muddy putting some really good work in big fella. I like the training and the volume is there.
Monday -
Machine chest press - 72kg x12,10,10,9
Machine Chest fly - 77kg x 11,11,10,9
Cable Lat pull-down - 62.5kg x 12,10,10.8
Seated row machine - 62.5kg x 10,10,9,9
Tricep ez bar pushdowns - 62.5 x 12,11,11,10
V-bar pushdown - 62.5kg x 10,9,8,8
Preacher curl machine - 45kg x 12,11,10,8
Single arm Preacher curl - 15kg x 10 both arms
Tuesday -
Hanging leg raise - BW 20,17
Seated lateral raise - 10kg - 12,12,11,10
Standing leg curls - left leg 25kg 12,11 //right leg 25kg -12,11
45degree leg press - 90kg 9 // 125kg 7
Leg extension - 72kg 15,15,13,10
Hip abduction - 60kg 12,11,10,9
Seated calf raise - 40kg 12 // 45kg 12
Wednesday -
Seated lateral raises - 10kg x12,12,9,9
Incline bench smith machine - 45kg - 11,10,10,8
Machine Chest fly - 77kg x 12,12,10,8
Seated machine chest press - 72kg x 11,11,10,9
Ez bar r tricep pushdowns - 62.5 x 12,10,10,8
V bar tricep pushdowns - 62.5kg x 10,10,9,9
Have started a new job, it’s kicking my ass
4:30AM start
Cardio lately has been - 10min treadmill on incline 3x a week, 10-15 mins walk to and from gym & 23min walk to and from work.
Will be back in a few hours to update this post with a physique pic
But here is a post workout meal!
Machine chest press - 72kg x12,10,10,9
Machine Chest fly - 77kg x 11,11,10,9
Cable Lat pull-down - 62.5kg x 12,10,10.8
Seated row machine - 62.5kg x 10,10,9,9
Tricep ez bar pushdowns - 62.5 x 12,11,11,10
V-bar pushdown - 62.5kg x 10,9,8,8
Preacher curl machine - 45kg x 12,11,10,8
Single arm Preacher curl - 15kg x 10 both arms
Tuesday -
Hanging leg raise - BW 20,17
Seated lateral raise - 10kg - 12,12,11,10
Standing leg curls - left leg 25kg 12,11 //right leg 25kg -12,11
45degree leg press - 90kg 9 // 125kg 7
Leg extension - 72kg 15,15,13,10
Hip abduction - 60kg 12,11,10,9
Seated calf raise - 40kg 12 // 45kg 12
Wednesday -
Seated lateral raises - 10kg x12,12,9,9
Incline bench smith machine - 45kg - 11,10,10,8
Machine Chest fly - 77kg x 12,12,10,8
Seated machine chest press - 72kg x 11,11,10,9
Ez bar r tricep pushdowns - 62.5 x 12,10,10,8
V bar tricep pushdowns - 62.5kg x 10,10,9,9
Have started a new job, it’s kicking my ass
4:30AM startCardio lately has been - 10min treadmill on incline 3x a week, 10-15 mins walk to and from gym & 23min walk to and from work.
Will be back in a few hours to update this post with a physique pic
But here is a post workout meal!
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Cardio never hurt bro but early mornings do.Monday -
Machine chest press - 72kg x12,10,10,9
Machine Chest fly - 77kg x 11,11,10,9
Cable Lat pull-down - 62.5kg x 12,10,10.8
Seated row machine - 62.5kg x 10,10,9,9
Tricep ez bar pushdowns - 62.5 x 12,11,11,10
V-bar pushdown - 62.5kg x 10,9,8,8
Preacher curl machine - 45kg x 12,11,10,8
Single arm Preacher curl - 15kg x 10 both arms
Tuesday -
Hanging leg raise - BW 20,17
Seated lateral raise - 10kg - 12,12,11,10
Standing leg curls - left leg 25kg 12,11 //right leg 25kg -12,11
45degree leg press - 90kg 9 // 125kg 7
Leg extension - 72kg 15,15,13,10
Hip abduction - 60kg 12,11,10,9
Seated calf raise - 40kg 12 // 45kg 12
Wednesday -
Seated lateral raises - 10kg x12,12,9,9
Incline bench smith machine - 45kg - 11,10,10,8
Machine Chest fly - 77kg x 12,12,10,8
Seated machine chest press - 72kg x 11,11,10,9
Ez bar r tricep pushdowns - 62.5 x 12,10,10,8
V bar tricep pushdowns - 62.5kg x 10,10,9,9
Have started a new job, it’s kicking my ass
Cardio lately has been - 10min treadmill on incline 3x a week, 10-15 mins walk to and from gym & 23min walk to and from work.
Will be back in a few hours to update this post with a physique pic
But here is a post workout meal!
How good are the waffle chips.
LevButlerov
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steak and sweet potatoes right? this is high proteinMonday -
Machine chest press - 72kg x12,10,10,9
Machine Chest fly - 77kg x 11,11,10,9
Cable Lat pull-down - 62.5kg x 12,10,10.8
Seated row machine - 62.5kg x 10,10,9,9
Tricep ez bar pushdowns - 62.5 x 12,11,11,10
V-bar pushdown - 62.5kg x 10,9,8,8
Preacher curl machine - 45kg x 12,11,10,8
Single arm Preacher curl - 15kg x 10 both arms
Tuesday -
Hanging leg raise - BW 20,17
Seated lateral raise - 10kg - 12,12,11,10
Standing leg curls - left leg 25kg 12,11 //right leg 25kg -12,11
45degree leg press - 90kg 9 // 125kg 7
Leg extension - 72kg 15,15,13,10
Hip abduction - 60kg 12,11,10,9
Seated calf raise - 40kg 12 // 45kg 12
Wednesday -
Seated lateral raises - 10kg x12,12,9,9
Incline bench smith machine - 45kg - 11,10,10,8
Machine Chest fly - 77kg x 12,12,10,8
Seated machine chest press - 72kg x 11,11,10,9
Ez bar r tricep pushdowns - 62.5 x 12,10,10,8
V bar tricep pushdowns - 62.5kg x 10,10,9,9
Have started a new job, it’s kicking my ass
Cardio lately has been - 10min treadmill on incline 3x a week, 10-15 mins walk to and from gym & 23min walk to and from work.
Will be back in a few hours to update this post with a physique pic
But here is a post workout meal!
I do think you can do more leg work in terms of volume though.
Amen to that bro
they slap aye ! Missus found em at aldis and they fit perfectly into my meals
Looking good brotherHere is a physique shot update for you guys
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Got legs??Here is a physique shot update for you guys
@muddy you are doing great man. the flexingy looks enormous. big muscles popping!Here is a physique shot update for you guys
bro much love on this one @muddy you showing how champions are built. strong prison physique out of texasHere is a physique shot update for you guys
bros you look like a champion on this. very impressed with this. you pumping it nicely. @muddyHere is a physique shot update for you guys
@muddy gotta love the picture update man. proud of you for sure! you are looking PUMPED
Here is a physique shot update for you guys
looking really good man. nice picture update @muddy we love the hard work you are doingHere is a physique shot update for you guys
nice job on this! the pumps look tremendous! @muddy you are pumping me up !Here is a physique shot update for you guys
@muddy looking hella lean man. You’ve got a great physiqueHere is a physique shot update for you guys
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,9,9
Cable Lat pull-down - 62.5kg x 11,11,10,10
Seated row machine - 62.5kg x 10,10,10,8
Tricep ez bar pushdowns - 60kg x 12,10,10,9
V-bar pushdown - 60kg x 9,9,8,8
Preacher curl machine - 50kg x 9,9,9,8
Single arm Preacher curl - 18kg x 8 both arms
Tuesday -
Hanging leg raise - BW 17,17
Seated lateral raise - 10kg - 12,12,11,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 92.5kg 8 // 125kg 8
Leg extension - 77kg 15,13,13,10
Hip abduction - 60kg 12,10,10,10
Seated calf raise - 40kg 12 // 47.5kg 11
Wednesday -
Seated lateral raises - 10kg x12,11,11,9
Incline bench smith machine - 47.5kg - 12,10,10,8
Machine Chest fly - 77kg x 11,9,9,7
Seated machine chest press - 72kg x 10,9,9,8
Ez bar r tricep pushdowns - 61.25 x 12,10,10,9
V bar tricep pushdowns - 61.25kg x 10,9,8,8
Thursday-
Seated calf raise - 45kg x 12,10,9,9
Pullovers - 55kg x 12,12,12,10
Chest supported T row - 37.5kg x 11,10,10,8
Single arm cable row - right arm x 10,10,10,9 // left arm x 10,10,10,9
Seated cable row - 62.5kg x 11,10,10,8
Upper back low row - 35kg x 11,10,10,9 (left arm and right arm)
Incline dumbbell curls - 12.5kg x 10,10,9,9
Ez bar curls - 25kg x 12,12,10,9
Past week and a half has been so busy, but next week I’m back to dedicated posting.
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,9,9
Cable Lat pull-down - 62.5kg x 11,11,10,10
Seated row machine - 62.5kg x 10,10,10,8
Tricep ez bar pushdowns - 60kg x 12,10,10,9
V-bar pushdown - 60kg x 9,9,8,8
Preacher curl machine - 50kg x 9,9,9,8
Single arm Preacher curl - 18kg x 8 both arms
Tuesday -
Hanging leg raise - BW 17,17
Seated lateral raise - 10kg - 12,12,11,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 92.5kg 8 // 125kg 8
Leg extension - 77kg 15,13,13,10
Hip abduction - 60kg 12,10,10,10
Seated calf raise - 40kg 12 // 47.5kg 11
Wednesday -
Seated lateral raises - 10kg x12,11,11,9
Incline bench smith machine - 47.5kg - 12,10,10,8
Machine Chest fly - 77kg x 11,9,9,7
Seated machine chest press - 72kg x 10,9,9,8
Ez bar r tricep pushdowns - 61.25 x 12,10,10,9
V bar tricep pushdowns - 61.25kg x 10,9,8,8
Thursday-
Seated calf raise - 45kg x 12,10,9,9
Pullovers - 55kg x 12,12,12,10
Chest supported T row - 37.5kg x 11,10,10,8
Single arm cable row - right arm x 10,10,10,9 // left arm x 10,10,10,9
Seated cable row - 62.5kg x 11,10,10,8
Upper back low row - 35kg x 11,10,10,9 (left arm and right arm)
Incline dumbbell curls - 12.5kg x 10,10,9,9
Ez bar curls - 25kg x 12,12,10,9
Past week and a half has been so busy, but next week I’m back to dedicated posting.
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I like the foods, what are they tell us please? pic you look good but can you do better light?
The training start moving up on reps to 14-20 range.
Nice update brother, its always good seeing how you are going.
Had to go MIA as I got into a car accident and suffered a very mild grade 1 tear in my left tricep.
Wasn’t a fun experience, but we are back at the gym this week.
I will have a proper log update this Wednesday, with meal pics and a physique pic.
Have ran things over with Sassy etc also.
Wasn’t a fun experience, but we are back at the gym this week.
I will have a proper log update this Wednesday, with meal pics and a physique pic.
Have ran things over with Sassy etc also.
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Please share the scan of the tear and pics, that sounds serious! @muddy
Seeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
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I like the steak cleanSeeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
Nice consistency through the week, pressing strength is holding steady and chest flys at 77kg across all those sets is strong. Good mix of arm and shoulder work too, you’re not letting the accessory lifts slide even with the heavier compounds in. Looking forward to seeing the physique shot Friday, numbers already show you’re on track.
Everything looks in orderSeeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
Seeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
A quick phone pic of the scans will do
@muddy This is a fantastic update. The training looks fantastic. And your food looks on point.Seeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
bros that some good looking meats! @muddy Proud of you on this training. You really bust your ass on Wednesday. Good exercises.Seeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
bro i like the pic of red meat. That make me happy. I'm about to cook me some right now on the Outhouse Grill. @muddySeeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
@muddy A good work on a different training that you're doing. I think the seated calf raise is one of the best ones you could do. It really does a good job of forcing growth.Seeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
tuesday and wednesday workouts are on the money @muddy proud of you man. you are kicking ass and taking namesSeeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
i love this training you are doing here. it all looks amazing. that is a great way to push yourself to new heights @muddySeeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
@muddy solid sessions and some great food options for sure!Seeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
@muddy man that steak looks great. It’s cooked perfectly awesome job with the training. keep getting after a big fella.Seeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
Food and sessions look greatSeeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
Friday -
Hanging leg raise - BW 23,20,20
Seated lateral raise - 12.5kg 9,9,9,9
Standing leg curls - left leg 25 12,10 //right leg 25kg 12,10
45degree leg press - 95kg 11 // 125kg 9
Leg extension - 77kg 15,15,12
Hip abduction - 62kg 12,9,7
Seated calf raise - 55kg 13,12,12
Monday -
Machine chest press - 72kg x12,12,10,10
Machine Chest fly - 77kg x 11,11,10,9
Cable Lat pull-down - 65kg x 12,11,11,10
Seated row machine - 65kg x 11,10,9,9
Tricep ez bar pushdowns - 60kg x 12,12,11,10
V-bar pushdown - 60kg x 11,11,10,8
Preacher curl machine - 50kg x 9,9,9,8
Single arm Preacher curl - 18kg x 12 both arms
Seeing GP tomorrow, will be asking for the X-RAY results
Hanging leg raise - BW 23,20,20
Seated lateral raise - 12.5kg 9,9,9,9
Standing leg curls - left leg 25 12,10 //right leg 25kg 12,10
45degree leg press - 95kg 11 // 125kg 9
Leg extension - 77kg 15,15,12
Hip abduction - 62kg 12,9,7
Seated calf raise - 55kg 13,12,12
Monday -
Machine chest press - 72kg x12,12,10,10
Machine Chest fly - 77kg x 11,11,10,9
Cable Lat pull-down - 65kg x 12,11,11,10
Seated row machine - 65kg x 11,10,9,9
Tricep ez bar pushdowns - 60kg x 12,12,11,10
V-bar pushdown - 60kg x 11,11,10,8
Preacher curl machine - 50kg x 9,9,9,8
Single arm Preacher curl - 18kg x 12 both arms
Seeing GP tomorrow, will be asking for the X-RAY results
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LevButlerov
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Good size chest I really like your pump and food pic
Friday session had a nice mix, pressing 125kg on leg press for reps after the isolation work shows legs are building strength, and extensions at 77kg for high reps are locking in quad detail. Monday’s push and pull combo looked strong too, chest presses in the 70s for sets across with flys behind it gave solid volume, then back work in the 60s on pulldown and rows balanced it out. Arm finish with pushdowns and preacher curls looked dialed, weight and reps both in a good range. Let us know how the GP appointment goes once you get those X-ray results.
Food looks so good man. Getting HungarySeeing my GP again after the weekend, so I’ll ask for them then!
But here is this weeks log so far, I’ve been able to keep up with some of the old weight.
Monday -
Machine chest press - 72kg x11,11,9,9
Machine Chest fly - 77kg x 10,10,10,10
Cable Lat pull-down - 62.5kg x 12,11,11,9
Seated row machine - 62.5kg x 10,10,10,9
Tricep ez bar pushdowns - 60kg x 12,10,10,10
V-bar pushdown - 60kg x 10,10,9,9
Preacher curl machine - 50kg x 9,9,9,9
Single arm Preacher curl - 18kg x 10 both arms
Tuesday -
Hanging leg raise - BW 23,21,18
Seated lateral raise - 10kg - 12,12,12,11
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 8
Leg extension - 77kg 15,15,13,13
Hip abduction - 60kg 12,11,10,10
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,10
Incline bench smith machine - 47.5kg - 10,10,9,9
Machine Chest fly - 77kg x 11,10,10,10
Seated machine chest press - 72kg x 10,9,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,9,9,9
will have a physique pic for you guys on Friday
A couple of solid workouts there bro.
Completely forgot to ask for results.
But continuing on from my last post-
Tuesday -
Hanging leg raise - BW 25,25,19
Seated lateral raise - 10kg - 12,12,12,12
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 9
Leg extension - 77kg 15,15,15,15
Hip abduction - 60kg 12,12,11,11
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,11
Incline bench smith machine - 47.5kg - 10,10,10,10
Machine Chest fly - 77kg x 11,11,10,9
Seated machine chest press - 72kg x 11,10,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,10,10,9
Thursday-
Seated calf raise - 50kg x 12,11,11
Pullovers - 55kg x 12,12,12,12
Chest supported T row - 37.5kg x 11,10,10,10
Single arm cable row - right arm x 12,11,10,9 // left arm x 12,11,10,9
Seated cable row - 62.5kg x 11,10,10,10
Upper back low row - 40kg x 11,11,10,10 (left arm and right arm)
Incline dumbbell curls - 12.5kg x 12,12,11,11
Ez bar curls - 25kg x 12,12,10,9
Will have another post ready on Wednesday for mid week update!
But continuing on from my last post-
Tuesday -
Hanging leg raise - BW 25,25,19
Seated lateral raise - 10kg - 12,12,12,12
Standing leg curls - left leg 25kg 12,12 //right leg 25kg -12,12
45degree leg press - 95kg 8 // 125kg 9
Leg extension - 77kg 15,15,15,15
Hip abduction - 60kg 12,12,11,11
Seated calf raise - 40kg 12 // 47.5kg 12
Wednesday -
Seated lateral raises - 10kg x12,11,11,11
Incline bench smith machine - 47.5kg - 10,10,10,10
Machine Chest fly - 77kg x 11,11,10,9
Seated machine chest press - 72kg x 11,10,9,9
Ez bar r tricep pushdowns - 61.25 x 12,10,10,10
V bar tricep pushdowns - 61.25kg x 10,10,10,9
Thursday-
Seated calf raise - 50kg x 12,11,11
Pullovers - 55kg x 12,12,12,12
Chest supported T row - 37.5kg x 11,10,10,10
Single arm cable row - right arm x 12,11,10,9 // left arm x 12,11,10,9
Seated cable row - 62.5kg x 11,10,10,10
Upper back low row - 40kg x 11,11,10,10 (left arm and right arm)
Incline dumbbell curls - 12.5kg x 12,12,11,11
Ez bar curls - 25kg x 12,12,10,9
Will have another post ready on Wednesday for mid week update!
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LevButlerov
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EVO V.I.P.
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You’ve had a strong few days of training, numbers are steady across all lifts and you’re keeping volume high which is pushing plenty of growth stimulus. Leg press and extensions are moving up nicely, chest pressing and flys are locked in with good weight, and back work looks balanced with rows from multiple angles. Arms getting hit with curls and pushdowns at those rep ranges will fill them out well. Stick to this consistency and the results will show in strength and fullness week to week.
I love your look in the pic, bigger!
Good feedback from LevYou’ve had a strong few days of training, numbers are steady across all lifts and you’re keeping volume high which is pushing plenty of growth stimulus. Leg press and extensions are moving up nicely, chest pressing and flys are locked in with good weight, and back work looks balanced with rows from multiple angles. Arms getting hit with curls and pushdowns at those rep ranges will fill them out well. Stick to this consistency and the results will show in strength and fullness week to week.
I love your look in the pic, bigger!
@muddy that is a sweet looking meal! the steak and rice is on point. love to see it
Bros. You looking good as far as I'm concerned. @muddy Chest supported T Rows are on point.
thursday training is incredible. the pullovers and seated cable rows look great. incline dumbbell curls are on point @muddy
.. Got to give you a lot of credit on this one.. Thursday training was very solid. @muddy And you busted your ass on Tuesday and Wednesday as well. Very impressive.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
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Senior Moderator
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Domestic-Supply.com
Thanks
