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Approved Log Cruise Phase Log GH and peptide Cycle - Team IronClad Labs

rizzlekdizzle

rizzlekdizzle

V.I.P.
EF Logger
Hi All,

I am starting my cruise log, gratefully supported by @IronHQ

For those who aren’t familiar, I have been on a dad-bod improvement journey for a couple of years now and have a few cycles under my belt.

I just finished by biggest push last week – and biggest dose cycle – of 750 Test, 400 NPP and 250 EQ with 4-5iu of GH and low dose Reta. I have had a great result – with a pre and post cycle photo attached below. I added a good amount of muscle and definition.

I plan now to cruise for a few months before another push in summer.

My cruise will be 250 Test and 2iu of GH, and closer to the end of the year 6 weeks of Var before another beach holiday. Reta I will keep in at about 2mg a week, I want to lean out a bit more so may push this to 3mg.

Stats as below:

Age: 45
Weight: 92kg
Height : 6’3
BF%: not quite sure, low teens I’m guessing as the body comp scales at my gym always get it wrong (they once said I was 4.6% BF! Which I definitely was not!)

I will follow a PPL split, generally hitting the gym 5 days a week. During this cruise I won’t worry if I miss a day on the weekend. I was doing a more intense 5 day split but figured I will just lower the intensity a bit for my cruise, but still hope to make some improvements and hold on to as much as I can. I will still push to failure during my workouts – I don’t see the need to stop doing that.

Diet wise – I meal prep and eat cleanly, so will prob aim for the 2500cal a day trying to hit 200gm protein a day.

Looking forward to this cruise phase!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
 

Attachments

  • 210D25C2-8DCB-487D-814F-ED9B826310C7.webp
    210D25C2-8DCB-487D-814F-ED9B826310C7.webp
    444.1 KB · Views: 64
Massive progress made on your previous log! This will be a good one to follow.
 
What better way to start than a leg day!

Leg day

Quads focus

Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/90+30 reps 10/10/10
Heel elevated smith squat
40/80/80 reps 12/10/10
Seated calf raise
40/40/50/50/60kg reps 5x15 some half reps standing calf raises
45/55/65 reps 3x15 with some half reps from full stretch
Bulgarians
+20/30/30 reps 8/8/8 (each side)

Preacher curls
Lvl 36/50 reps 2x15

As usual trembling legs after!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
 
fluffy bunny said:
awesome before and after bro!
wtf your 45 your close to my age im 48 now so im older lol
i thought your were young!
Click to expand...
certainly don't feel young some days!
 
rizzlekdizzle said:
Hi All,

I am starting my cruise log, gratefully supported by @IronHQ

For those who aren’t familiar, I have been on a dad-bod improvement journey for a couple of years now and have a few cycles under my belt.

I just finished by biggest push last week – and biggest dose cycle – of 750 Test, 400 NPP and 250 EQ with 4-5iu of GH and low dose Reta. I have had a great result – with a pre and post cycle photo attached below. I added a good amount of muscle and definition.

I plan now to cruise for a few months before another push in summer.

My cruise will be 250 Test and 2iu of GH, and closer to the end of the year 6 weeks of Var before another beach holiday. Reta I will keep in at about 2mg a week, I want to lean out a bit more so may push this to 3mg.

Stats as below:

Age: 45
Weight: 92kg
Height : 6’3
BF%: not quite sure, low teens I’m guessing as the body comp scales at my gym always get it wrong (they once said I was 4.6% BF! Which I definitely was not!)

I will follow a PPL split, generally hitting the gym 5 days a week. During this cruise I won’t worry if I miss a day on the weekend. I was doing a more intense 5 day split but figured I will just lower the intensity a bit for my cruise, but still hope to make some improvements and hold on to as much as I can. I will still push to failure during my workouts – I don’t see the need to stop doing that.

Diet wise – I meal prep and eat cleanly, so will prob aim for the 2500cal a day trying to hit 200gm protein a day.

Looking forward to this cruise phase!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...
How was your e2 on that ratio
 
rizzlekdizzle said:
Hi All,

I am starting my cruise log, gratefully supported by @IronHQ

For those who aren’t familiar, I have been on a dad-bod improvement journey for a couple of years now and have a few cycles under my belt.

I just finished by biggest push last week – and biggest dose cycle – of 750 Test, 400 NPP and 250 EQ with 4-5iu of GH and low dose Reta. I have had a great result – with a pre and post cycle photo attached below. I added a good amount of muscle and definition.

I plan now to cruise for a few months before another push in summer.

My cruise will be 250 Test and 2iu of GH, and closer to the end of the year 6 weeks of Var before another beach holiday. Reta I will keep in at about 2mg a week, I want to lean out a bit more so may push this to 3mg.

Stats as below:

Age: 45
Weight: 92kg
Height : 6’3
BF%: not quite sure, low teens I’m guessing as the body comp scales at my gym always get it wrong (they once said I was 4.6% BF! Which I definitely was not!)

I will follow a PPL split, generally hitting the gym 5 days a week. During this cruise I won’t worry if I miss a day on the weekend. I was doing a more intense 5 day split but figured I will just lower the intensity a bit for my cruise, but still hope to make some improvements and hold on to as much as I can. I will still push to failure during my workouts – I don’t see the need to stop doing that.

Diet wise – I meal prep and eat cleanly, so will prob aim for the 2500cal a day trying to hit 200gm protein a day.

Looking forward to this cruise phase!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...

rizzlekdizzle said:
@the_alcatraz
Click to expand...

rizzlekdizzle said:
What better way to start than a leg day!

Leg day

Quads focus

Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/90+30 reps 10/10/10
Heel elevated smith squat
40/80/80 reps 12/10/10
Seated calf raise
40/40/50/50/60kg reps 5x15 some half reps standing calf raises
45/55/65 reps 3x15 with some half reps from full stretch
Bulgarians
+20/30/30 reps 8/8/8 (each side)

Preacher curls
Lvl 36/50 reps 2x15

As usual trembling legs after!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Click to expand...
log approved legend
LFG

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy
 
rizzlekdizzle said:
What better way to start than a leg day!

Leg day

Quads focus

Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/90+30 reps 10/10/10
Heel elevated smith squat
40/80/80 reps 12/10/10
Seated calf raise
40/40/50/50/60kg reps 5x15 some half reps standing calf raises
45/55/65 reps 3x15 with some half reps from full stretch
Bulgarians
+20/30/30 reps 8/8/8 (each side)

Preacher curls
Lvl 36/50 reps 2x15

As usual trembling legs after!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Click to expand...

Bulgarians with 30 a side after the hacks and heel elevated smith squats, no wonder the legs were trembling.
 
Push B shoulder focus

Seated machine press
Lvl 43/57/63/70 reps 8/8/8/9(failure)
Cable lat raises
Lvl 10/10/15 reps 20/20/17(PB failure)
Lat raises DB
12.5/15/17.5/9kg reps 12/12/10/10
Incline bench
60/80/100/60kg reps 10/10/10/18(failure)
Seated chest press
Lvl 57/63 reps 12/12
Cable flys
Lvl 45 reps 15/13(failure)
Overhead Tricep rope ext
Lvl 45/55/65 reps 15/15/9(failure)
Overhand single cable ext
Lvl 10/15/20 reps 13/11/9(failure)
Baleysian curls
Lvl 25/35/40 reps 10/10/10

Few failure sets and a couple of PB’s again not bad.

50gm protein shake afterwards

Last workout before my 2 week holiday!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
 
rizzlekdizzle said:
Push B shoulder focus

Seated machine press
Lvl 43/57/63/70 reps 8/8/8/9(failure)
Cable lat raises
Lvl 10/10/15 reps 20/20/17(PB failure)
Lat raises DB
12.5/15/17.5/9kg reps 12/12/10/10
Incline bench
60/80/100/60kg reps 10/10/10/18(failure)
Seated chest press
Lvl 57/63 reps 12/12
Cable flys
Lvl 45 reps 15/13(failure)
Overhead Tricep rope ext
Lvl 45/55/65 reps 15/15/9(failure)
Overhand single cable ext
Lvl 10/15/20 reps 13/11/9(failure)
Baleysian curls
Lvl 25/35/40 reps 10/10/10

Few failure sets and a couple of PB’s again not bad.

50gm protein shake afterwards

Last workout before my 2 week holiday!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Click to expand...
volume top gun legend booom

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy
 
rizzlekdizzle said:
Push B shoulder focus

Seated machine press
Lvl 43/57/63/70 reps 8/8/8/9(failure)
Cable lat raises
Lvl 10/10/15 reps 20/20/17(PB failure)
Lat raises DB
12.5/15/17.5/9kg reps 12/12/10/10
Incline bench
60/80/100/60kg reps 10/10/10/18(failure)
Seated chest press
Lvl 57/63 reps 12/12
Cable flys
Lvl 45 reps 15/13(failure)
Overhead Tricep rope ext
Lvl 45/55/65 reps 15/15/9(failure)
Overhand single cable ext
Lvl 10/15/20 reps 13/11/9(failure)
Baleysian curls
Lvl 25/35/40 reps 10/10/10

Few failure sets and a couple of PB’s again not bad.

50gm protein shake afterwards

Last workout before my 2 week holiday!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Click to expand...

Signing off with a couple of PBs before two weeks away is the right note to go on holiday on.
 
Back from holidays - few snaps of the trip. Awesome weather , great beaches and snorkelling.
Cleaning everything today then back to it tomorrow!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
 

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rizzlekdizzle said:
Back from holidays - few snaps of the trip. Awesome weather , great beaches and snorkelling.
Cleaning everything today then back to it tomorrow!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...
looks beautiful out there im jelous!
 
rizzlekdizzle said:
Back from holidays - few snaps of the trip. Awesome weather , great beaches and snorkelling.
Cleaning everything today then back to it tomorrow!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...
daymn im hella jealous of the beach mate my e2 must be high lol

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy
 
rizzlekdizzle said:
Back from holidays - few snaps of the trip. Awesome weather , great beaches and snorkelling.
Cleaning everything today then back to it tomorrow!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...
That’s a beautiful spot bro ! Makes me wish my holiday wasn’t over either 🥲
 
rizzlekdizzle said:
Sadly I’ve come down with some tonsillitis so just getting through that now!
Click to expand...
Torture bro. Are you able to get food down still? Hope you get better soon
 
Actually started to feel a lot better after 10am so did a lighter session

Push A (chest dominant)
Just getting over sickness so an easier workout today
Incline bench press -
60/80/100/40kg reps 10/10/10/24(failure) pump set
Fly machine
Lvl 66/79/79reps 3x12All slow and controlled
bench machine
Lvl 45/55/65 reps 10/10/8(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 3x10
Lat Raises DB
12.5/15/15kg 3x12

Overhead rope tri ext
Lvl 40/50/60 reps 15/15/15
X body tri ext
Lvl 15/20 reps 12/12
DB curls
Lvl 25/30 reps 2x10

At pic of the tiger shark we recently swam with too!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
 

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rizzlekdizzle said:
Sadly I’ve come down with some tonsillitis so just getting through that now!
Click to expand...
Holiday looked fantastic, shit news on the tonsillitis brother , I hope you’re feeling good again soon !!
 
rizzlekdizzle said:
Actually started to feel a lot better after 10am so did a lighter session

Push A (chest dominant)
Just getting over sickness so an easier workout today
Incline bench press -
60/80/100/40kg reps 10/10/10/24(failure) pump set
Fly machine
Lvl 66/79/79reps 3x12All slow and controlled
bench machine
Lvl 45/55/65 reps 10/10/8(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 3x10
Lat Raises DB
12.5/15/15kg 3x12

Overhead rope tri ext
Lvl 40/50/60 reps 15/15/15
X body tri ext
Lvl 15/20 reps 12/12
DB curls
Lvl 25/30 reps 2x10

At pic of the tiger shark we recently swam with too!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...

rizzlekdizzle said:
Actually started to feel a lot better after 10am so did a lighter session

Push A (chest dominant)
Just getting over sickness so an easier workout today
Incline bench press -
60/80/100/40kg reps 10/10/10/24(failure) pump set
Fly machine
Lvl 66/79/79reps 3x12All slow and controlled
bench machine
Lvl 45/55/65 reps 10/10/8(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 3x10
Lat Raises DB
12.5/15/15kg 3x12

Overhead rope tri ext
Lvl 40/50/60 reps 15/15/15
X body tri ext
Lvl 15/20 reps 12/12
DB curls
Lvl 25/30 reps 2x10

At pic of the tiger shark we recently swam with too!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...
I should’ve kept reading….glad you’re feeling better and back training 👊👊
 
rizzlekdizzle said:
Actually started to feel a lot better after 10am so did a lighter session

Push A (chest dominant)
Just getting over sickness so an easier workout today
Incline bench press -
60/80/100/40kg reps 10/10/10/24(failure) pump set
Fly machine
Lvl 66/79/79reps 3x12All slow and controlled
bench machine
Lvl 45/55/65 reps 10/10/8(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 3x10
Lat Raises DB
12.5/15/15kg 3x12

Overhead rope tri ext
Lvl 40/50/60 reps 15/15/15
X body tri ext
Lvl 15/20 reps 12/12
DB curls
Lvl 25/30 reps 2x10

At pic of the tiger shark we recently swam with too!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...
With the weights you lift you could wrestle that shark and make sashimi out of him. Sounds like a hardcore triceps session though!
 
rizzlekdizzle said:
Actually started to feel a lot better after 10am so did a lighter session

Push A (chest dominant)
Just getting over sickness so an easier workout today
Incline bench press -
60/80/100/40kg reps 10/10/10/24(failure) pump set
Fly machine
Lvl 66/79/79reps 3x12All slow and controlled
bench machine
Lvl 45/55/65 reps 10/10/8(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 3x10
Lat Raises DB
12.5/15/15kg 3x12

Overhead rope tri ext
Lvl 40/50/60 reps 15/15/15
X body tri ext
Lvl 15/20 reps 12/12
DB curls
Lvl 25/30 reps 2x10

At pic of the tiger shark we recently swam with too!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...
aint swimming there lol
 
Pull A

2nd workout since back from holidays so a bit easier than usual

Pull ups
3x10
Yates row
40/70/100 reps 10/10/10
Single arm high row (cable) - slow 4s eccentric
Lvl 50/50/55 reps 10/9/8(failure)
Reverse pec deck
Lvl 30/40/45 reps 20/20/18(failure)
Reverse cable fly
Lvl 10/15/20 reps 12/12/12
Baleysian curls
Lvl 20/30/40 reps 10/10/10
Preacher machine
Lvl 29/43/57 reps 15/12/ 10

Some food prep porn too - chicken and beans with coriander (aka cilantro). I put some Mexican/spanish flavours there with paprika,cumin,cinnamon and oregano

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
 

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rizzlekdizzle said:
Pull A

2nd workout since back from holidays so a bit easier than usual

Pull ups
3x10
Yates row
40/70/100 reps 10/10/10
Single arm high row (cable) - slow 4s eccentric
Lvl 50/50/55 reps 10/9/8(failure)
Reverse pec deck
Lvl 30/40/45 reps 20/20/18(failure)
Reverse cable fly
Lvl 10/15/20 reps 12/12/12
Baleysian curls
Lvl 20/30/40 reps 10/10/10
Preacher machine
Lvl 29/43/57 reps 15/12/ 10

Some food prep porn too - chicken and beans with coriander (aka cilantro). I put some Mexican/spanish flavours there with paprika,cumin,cinnamon and oregano

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Click to expand...
pull it hard legend LFG

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy
 
rizzlekdizzle said:
Pull A

2nd workout since back from holidays so a bit easier than usual

Pull ups
3x10
Yates row
40/70/100 reps 10/10/10
Single arm high row (cable) - slow 4s eccentric
Lvl 50/50/55 reps 10/9/8(failure)
Reverse pec deck
Lvl 30/40/45 reps 20/20/18(failure)
Reverse cable fly
Lvl 10/15/20 reps 12/12/12
Baleysian curls
Lvl 20/30/40 reps 10/10/10
Preacher machine
Lvl 29/43/57 reps 15/12/ 10

Some food prep porn too - chicken and beans with coriander (aka cilantro). I put some Mexican/spanish flavours there with paprika,cumin,cinnamon and oregano

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Click to expand...

Meal looks great!
 
rizzlekdizzle said:
Pull A

2nd workout since back from holidays so a bit easier than usual

Pull ups
3x10
Yates row
40/70/100 reps 10/10/10
Single arm high row (cable) - slow 4s eccentric
Lvl 50/50/55 reps 10/9/8(failure)
Reverse pec deck
Lvl 30/40/45 reps 20/20/18(failure)
Reverse cable fly
Lvl 10/15/20 reps 12/12/12
Baleysian curls
Lvl 20/30/40 reps 10/10/10
Preacher machine
Lvl 29/43/57 reps 15/12/ 10

Some food prep porn too - chicken and beans with coriander (aka cilantro). I put some Mexican/spanish flavours there with paprika,cumin,cinnamon and oregano

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Click to expand...
Great session, food looks great 🙌👊
 
Leg day

Quads focus 1st leg day after 2 week holiday

Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/90 reps 10/10/10
Hip thrust
Lvl 81 reps 3x10m if
Bulgarians
+20/30/30 reps 8/8/8 (each side)

Seated calf raise
40/40/50/50/60kg reps 5x15 some half reps standing calf raise
45/55/65 reps 3x15 with some half reps from full stretch

Preacher curls
Lvl 36/50 reps 2x15

Definitely feeling it this morning!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
 
The way that you keep with the same weight on the last 2 sets, then attempt to get the same number of reps on those 2 sets is great for hypertrophy! You are a very smart trainer Riz & your intelligence with this, shows in the results with your physique!
 
rizzlekdizzle said:
Leg day

Quads focus 1st leg day after 2 week holiday

Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/90 reps 10/10/10
Hip thrust
Lvl 81 reps 3x10m if
Bulgarians
+20/30/30 reps 8/8/8 (each side)

Seated calf raise
40/40/50/50/60kg reps 5x15 some half reps standing calf raise
45/55/65 reps 3x15 with some half reps from full stretch

Preacher curls
Lvl 36/50 reps 2x15

Definitely feeling it this morning!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...
damn! hitting legs right back into it no mercy!
 
rizzlekdizzle said:
Leg day

Quads focus 1st leg day after 2 week holiday

Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/90 reps 10/10/10
Hip thrust
Lvl 81 reps 3x10m if
Bulgarians
+20/30/30 reps 8/8/8 (each side)

Seated calf raise
40/40/50/50/60kg reps 5x15 some half reps standing calf raise
45/55/65 reps 3x15 with some half reps from full stretch

Preacher curls
Lvl 36/50 reps 2x15

Definitely feeling it this morning!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...
top gunning it legend
 
Push B shoulder focus

Seated machine press
Lvl 43/57/63/70 reps 8/8/8/9(failure)
Cable lat raises
Lvl 10/10/15 reps 20/18/15(failure)
Lat raises DB
12.5/15/15/9kg reps 12/12/10/10

Incline bench
60/80/100/60kg reps 10/10/10/18(failure)
Seated chest press
Lvl 57/63 reps 12/10
Cable flys
Lvl 45 reps 15/13(failure)
Overhead Tricep rope ext
Lvl 45/55/65 reps 15/15/9
Overhand single cable ext
Lvl 10/15/20 reps 13/11/9

Baleysian curls
Lvl 25/35/40 reps 10/10/10

Loving the lat raise volume

Still feeling strong in the cruise

50gm protein shake afterwards

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
 
rizzlekdizzle said:
Push B shoulder focus

Seated machine press
Lvl 43/57/63/70 reps 8/8/8/9(failure)
Cable lat raises
Lvl 10/10/15 reps 20/18/15(failure)
Lat raises DB
12.5/15/15/9kg reps 12/12/10/10

Incline bench
60/80/100/60kg reps 10/10/10/18(failure)
Seated chest press
Lvl 57/63 reps 12/10
Cable flys
Lvl 45 reps 15/13(failure)
Overhead Tricep rope ext
Lvl 45/55/65 reps 15/15/9
Overhand single cable ext
Lvl 10/15/20 reps 13/11/9

Baleysian curls
Lvl 25/35/40 reps 10/10/10

Loving the lat raise volume

Still feeling strong in the cruise

50gm protein shake afterwards

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Click to expand...

Incline at 100 for ten and then a back off set of eighteen to failure, the shoulders got properly worked over today mate.
 
Pull B and posterior chain

RDL’s
20/40/60/70 4x8
45 Back ext
3x10
Lever row
40/60/70kg reps 10/10/8
Close grip underhand pull downs 4sec eccentric
Lvl 50/60/80 reps 10/8/7(failure)
Reverse fly machine
Lvl 35/40/45 reps 20/20/20
Face pulls
Lvl 20/25/30 reps 3x15
Prone hamstring curls
Lvl 45/50/54 reps 12/12/11

Baleysian curls
Lvl 30/35 reps 15/11
Concentration curls - slow eccentric
15kg reps 10/8(failure)

Quick ish workout while daughter at soccer training!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
 
rizzlekdizzle said:
Pull B and posterior chain

RDL’s
20/40/60/70 4x8
45 Back ext
3x10
Lever row
40/60/70kg reps 10/10/8
Close grip underhand pull downs 4sec eccentric
Lvl 50/60/80 reps 10/8/7(failure)
Reverse fly machine
Lvl 35/40/45 reps 20/20/20
Face pulls
Lvl 20/25/30 reps 3x15
Prone hamstring curls
Lvl 45/50/54 reps 12/12/11

Baleysian curls
Lvl 30/35 reps 15/11
Concentration curls - slow eccentric
15kg reps 10/8(failure)

Quick ish workout while daughter at soccer training!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
3. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
4. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
5. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
6. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
7. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
8. @gar71
Click to expand...
top gunning training mate
 
Push A (chest dominant)

Incline bench press -
60/80/105/40kg reps 10/10/9/24(failure) pump set
Fly machine
Lvl 66/79/79reps 3x12All slow and controlled
Incline smith press - 2s pause full stretch
40/60/70kg reps 10/10/7(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 10/9/8(failure)
Lat Raises DB
12.5/15/15kg 3x12
Tricep push down
Lvl 63/84/07 reps 15/13/12(failure)
Single arm tri ext
Lvl 10/15/20 reps 12/12/10
Ez bar curls hi rep
Wt each side
7.5/10kg reps 20/15

Weetbix protein bowl and eggs for brekky . Even got my 16yr old daughter to wake up at 445am and come to the gym too!

Good bit of failure work and the pause reps on the smith press were tiring for sure

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
 
rizzlekdizzle said:
Push A (chest dominant)

Incline bench press -
60/80/105/40kg reps 10/10/9/24(failure) pump set
Fly machine
Lvl 66/79/79reps 3x12All slow and controlled
Incline smith press - 2s pause full stretch
40/60/70kg reps 10/10/7(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 10/9/8(failure)
Lat Raises DB
12.5/15/15kg 3x12
Tricep push down
Lvl 63/84/07 reps 15/13/12(failure)
Single arm tri ext
Lvl 10/15/20 reps 12/12/10
Ez bar curls hi rep
Wt each side
7.5/10kg reps 20/15

Weetbix protein bowl and eggs for brekky . Even got my 16yr old daughter to wake up at 445am and come to the gym too!

Good bit of failure work and the pause reps on the smith press were tiring for sure

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Click to expand...
level this up legend add more foods
 
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