Approved Log Comeback Cycle and Training Log

[Grumpy1]

Sunday Arm session

V bar tricep pull
75 x 10
80 x 10
85 x 10

Cable bicep curls
55 x 10
60 x 10
65 x 10

Straight bar tricep pull
55 x 10
60 x 10
60 x 10

Seated Hammers
25 x 10 x 3 sets

Overhead tricep pull rope
45 x 10
50 x 10
50 x 10

Cross body curls
22.5 x 10 x 3

Cardio
Cross trainer 30min

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Monday
Chest and back

Incline close grip bench
90 x 10
100 x 10
110 x 10
Single arm cable fly neutral
40 x 10 x 3sets

V grip lat pull down
102 x 10
108 x 10
108 x 10

Shotgun row cable
60 x 10
70 x 10
80 x 10

Block calf raises
100kg x 10 x 3sets

Seated neutral row
102 x 10 x 3sets

Cardio
30mins cross trainer
Core
Hanging leg lifts
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[RegenexPharma]

Sunday Arm session

V bar tricep pull
75 x 10
80 x 10
85 x 10

Cable bicep curls
55 x 10
60 x 10
65 x 10

Straight bar tricep pull
55 x 10
60 x 10
60 x 10

Seated Hammers
25 x 10 x 3 sets

Overhead tricep pull rope
45 x 10
50 x 10
50 x 10

Cross body curls
22.5 x 10 x 3

Cardio
Cross trainer 30min

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Monday
Chest and back

Incline close grip bench
90 x 10
100 x 10
110 x 10
Single arm cable fly neutral
40 x 10 x 3sets

V grip lat pull down
102 x 10
108 x 10
108 x 10

Shotgun row cable
60 x 10
70 x 10
80 x 10

Block calf raises
100kg x 10 x 3sets

Seated neutral row
102 x 10 x 3sets

Cardio
30mins cross trainer
Core
Hanging leg lifts
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs

Solid row weight brother

 

[Grumpy1]

Tuesday session
Quick Full body

Seated neutral row
84 x 10 x 3sets

Wide grip lat pull
78 x 10 x 3sets

Single arm cable tricep pull
45 x 10 x 3sets each side

Close body curls db
22.5 x 10 x 3sets

Seated leg extensions
100 x 10 x 3sets

Seated Hamstring curls
90 x 10 x 3 sets

Core
Decline bench sit ups
3 sets 12reps

Cardio
30mins cross trainer

Fueled by
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Bit of a mix and match lunch today
Bun less burger and a bit of left over rice

 

[RegenexPharma]

Bit of a mix and match lunch today
Bun less burger and a bit of left over rice View attachment 176384

Oh brother.. I love seeing your food pics. Keep the coming

 

[Grumpy1]

Steak time protein dinner with some grilled mushrooms

 

[the_alcatraz]

Bit of a mix and match lunch today
Bun less burger and a bit of left over rice View attachment 176384

Steak time protein dinner with some grilled mushrooms View attachment 176414

you make the steak super rare legend? i want to see night snack i want it lol

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere

 

[Big_Cheese]

Savage work bro! Need more and more food pics looks unreal

 

[Grumpy1]

Lunchtime

 

[Grumpy1]

Thursday legs and shoulders

Cardio
30min cross trainer

Core
Hanging leg lifts side to side

Alternating db upright row
25 x 10 x 3sets each arm

Single leg block calf raises Smith
60 x 10
70 x 10
70 x 10

Cable straight bar shoulder press
50 x 10
60 x 10
65 x 10

Seated calf raise gastroc focus
60 x 10 x 3 sets

Cable face pulls rope
45 x 10
50 x 10
50 x 10

Seated leg extensions
100 x 10 x 3

Hamstring curls
90 x 10 x 3

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Touchdown from @Liquid Gold
Labs

 

[Grumpy1]

Friday
Arm session

CORE
Weighted sit ups 20kg kettle
3 sets 12reps

Planks
3 sets
60 second
90 second
120 second

CARDIO
30min cross trainer

Arms

V bar tricep pull
85 x 10
90 x 10
85 x 10

Straight bar tricep pull
65 x 10
70 x 10
75 x 10

Overhead rope tricep pull
50 x 10
55 x 10
55 x 10

Rope cable hammer curls
60 x 10 x 3sets

Straight bar cable bicep curls
60 x 10 x 3sets

Seated Hammers
22.5 x 10 x 3sets

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[the_alcatraz]

Touchdown from @Liquid Gold
LabsView attachment 176780

Friday
Arm session

CORE
Weighted sit ups 20kg kettle
3 sets 12reps

Planks
3 sets
60 second
90 second
120 second

CARDIO
30min cross trainer

Arms

V bar tricep pull
85 x 10
90 x 10
85 x 10

Straight bar tricep pull
65 x 10
70 x 10
75 x 10

Overhead rope tricep pull
50 x 10
55 x 10
55 x 10

Rope cable hammer curls
60 x 10 x 3sets

Straight bar cable bicep curls
60 x 10 x 3sets

Seated Hammers
22.5 x 10 x 3sets

Powered by
@RegenexPharma
@Liquid Gold Labs

massive touchdown legend and massive training F YEA!

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere

 

[Scuffer]

Training is looking great, food on point and great sponsor.

You got any updated physique pics bro?

 

[RegenexPharma]

Touchdown from @Liquid Gold
LabsView attachment 176780

Sexy AF!!! Nothing but Premium quality right there

 

[Grumpy1]

Monday morning session
Chest and back

Cardio
30min cross trainer

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Close grip Incline bench
100 x 10
110 x 10
115 x 9

Shotgun row cable single arm
75 x 10
80 x 10
80 x 10

Single arm cable fly chest level
50 x 10
55 x 10
60 x 10

V bar lat pull down
84 x 10
90 x 10
90 x 10

Bent over db row
40 x 10 x 3sets

Decline db bench
40 x 10 x 3sets 2 second hold

Note
Feeling a little flat today weight is a struggle maybe getting a little sick been sneezing and blocked nose all night

Powered by
@Liquid Gold Labs
@RegenexPharma

 

[Grumpy1]

Some meals did give in and got takeaway last night as I was feeling crap made a healthy choice char grilled chicken skewers with rice and veggies

 

[Grumpy1]

Small top up from @RegenexPharma
Super fast postage

 

[gar71]

Great work @Grumpy1, fantastic consistency, throwing some good weight around and posting the best food pics on Elite

 

[Grumpy1]

Great work @Grumpy1, fantastic consistency, throwing some good weight around and posting the best food pics on Elite

Cheers mate getting there

 

[the_alcatraz]

Some meals did give in and got takeaway last night as I was feeling crap made a healthy choice char grilled chicken skewers with rice and veggies

food PPOOOORN

 

[the_alcatraz]

Small top up from @RegenexPharma
Super fast postage View attachment 177109

high quality

 

[rizzlekdizzle]

Small top up from @RegenexPharma
Super fast postage View attachment 177109

PT-141 - looking for a good time @Grumpy1 ?

 

[Grumpy1]

PT-141 - looking for a good time @Grumpy1 ?

Actually got one for a mate and thought id grab one for myself like to try everything at least once

 

[Grumpy1]

Thursday legs and shoulders

Cardio
30min cross trainer

Core
Hanging leg lifts side to side

Alternating db upright row
25 x 10 x 3sets each arm

Single leg block calf raises Smith
60 x 10
70 x 10
75 x 10

Cable straight bar shoulder press
50 x 10
60 x 10
70 x 10

Seated calf raise gastroc focus
65 x 10 x 3 sets

Cable face pulls rope
45 x 10
50 x 10
55 x 10

Seated leg extensions
100 x 10 x 3

Hamstring curls
90 x 10 x 3

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Friday
Arm session

CORE
Weighted sit ups 20kg kettle
3 sets 12reps

Planks
3 sets
60 second
90 second
120 second

CARDIO
30min cross trainer

Arms

V bar tricep pull
85 x 10
90 x 10
85 x 10

Straight bar tricep pull
65 x 10
70 x 10
75 x 10

Overhead rope tricep pull
50 x 10
55 x 10
55 x 10

Rope cable hammer curls
60 x 10 x 3sets

Straight bar cable bicep curls
60 x 10 x 3sets

Seated Hammers
22.5 x 10 x 3sets

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Warm chicken and veg salad

 

[the_alcatraz]

Friday
Arm session

CORE
Weighted sit ups 20kg kettle
3 sets 12reps

Planks
3 sets
60 second
90 second
120 second

CARDIO
30min cross trainer

Arms

V bar tricep pull
85 x 10
90 x 10
85 x 10

Straight bar tricep pull
65 x 10
70 x 10
75 x 10

Overhead rope tricep pull
50 x 10
55 x 10
55 x 10

Rope cable hammer curls
60 x 10 x 3sets

Straight bar cable bicep curls
60 x 10 x 3sets

Seated Hammers
22.5 x 10 x 3sets

Powered by
@RegenexPharma
@Liquid Gold Labs

Warm chicken and veg salad View attachment 177440

u make this food urself?

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere

 

[Grumpy1]

u make this food urself?

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere

Yes of course bro but I do have a commercial kitchen at work makes it easier

 

[RegenexPharma]

Warm chicken and veg salad View attachment 177440

Food looking amazing like always brother

 

[RegenexPharma]

u make this food urself?

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere

Grumpys food is always eats well the lad

 

[abolone]

Man u hate chicken lol
But the meal looks amazing

 

[Grumpy1]

Man u hate chicken lol
But the meal looks amazing

Prefer beef definitely

 

[abolone]

Prefer beef definitely

Mince and rice all day for me
Love it haha

 

[Grumpy1]

Mince and rice all day for me
Love it haha

Nice and easy

 

[Emmyfit]

Warm chicken and veg salad View attachment 177440

Ooooo that looks good

Great updates grumpy

 

[Grumpy1]

Ooooo that looks good

Great updates grumpy

Thanks for following @Emmyfit

 

[gar71]

Warm chicken and veg salad View attachment 177440

Foods on point as always

 

[Grumpy1]

Sunday session

Cardio only
Cross trainer
25min
Bike
25min

Monday morning session
Chest and back

Cardio
30min cross trainer

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Close grip Incline bench
100 x 10
115 x 10
115 x 10

Shotgun row cable single arm
75 x 10
80 x 10
80 x 10

Single arm cable fly chest level
50 x 10
55 x 10
65 x 10

V bar lat pull down
84 x 10
90 x 10
96 x 10

Bent over db row
40 x 10 x 3sets

Decline db bench
40 x 10 x 3sets 2 second hold

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[Mr-cable]

2 guarantees when I check in on your log:

1- you're still killing it
2 - epic food porn

Love your work dude

 

[Grumpy1]

2 guarantees when I check in on your log:

1- you're still killing it
2 - epic food porn

Love your work dude

Thanks mate

 

[Grumpy1]

Cooking steaks in the rain last night well worth it

 

[Grumpy1]

Tuesday session


Seated wide grip row
84 x 10 x 3sets

Shoulder press ups
22.5 x 10 x 3sets

V bar tricep pull
75 x 10
80 x 10
85 x 19

Close body curls db
22.5 x 10 x 3sets

Seated leg extensions
100 x 10 x 3sets

Seated Hamstring curls
90 x 10 x 3 sets

Core
Hanging leg lifts
3 sets 12reps

Cardio
30mins cross trainer

Fueled by
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Wednesday update
Rest day
1hr deep tissue massage was definitely needed

Some food porn from this week

 

[Grumpy1]

Thursday legs and shoulders

Cardio
30min cross trainer

Core
Hanging leg lifts side to side

Alternating db upright row
25 x 10 x 3sets each arm

Single leg block calf raises Smith
60 x 10
75 x 10
80 x 10

Cable straight bar shoulder press
50 x 10
60 x 10
75 x 10

Seated calf raise gastroc focus
65 x 10 x 3 sets

Cable face pulls rope
45 x 10
50 x 10
55 x 10

Seated leg extensions
11px 10 x 3

Hamstring curls
90 x 10 x 3

Friday
Arm session

CORE
Weighted sit ups 20kg kettle
3 sets 12reps

Planks
3 sets
60 second
90 second
120 second

CARDIO
30min cross trainer

Arms

V bar tricep pull
85 x 10
90 x 10
85 x 10

Straight bar tricep pull
65 x 10
70 x 10
75 x 10

Overhead rope tricep pull
50 x 10
55 x 10
55 x 10

Rope cable hammer curls
60 x 10 x 3sets

Straight bar cable bicep curls
60 x 10 x 3sets

Cross body curls
22.5 x 10 x 3sets

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Monday morning session
Chest and back

Close grip Incline bench
110 x 10
115 x 10
115 x 10

Vbar pull-downs
96 x 10
102 x 10
102 x 10

Standing single arm cable fly
45 x 10
50 x 10
50 x 10

Shot gun row single arm
75 x 10
80 x 10
80 x 10

Seated wide grip row
78 x 10
84 x 10
84 x 10

Decline db press
32.5 x 10
35 x 10
35 x 10

Cardio
Cross trainer 30min

Core
Hanging leg lifts
3 sets 12reps

Fueled by
@RegenexPharma
@Liquid Gold Labs

 

[the_alcatraz]

Thursday legs and shoulders

Cardio
30min cross trainer

Core
Hanging leg lifts side to side

Alternating db upright row
25 x 10 x 3sets each arm

Single leg block calf raises Smith
60 x 10
75 x 10
80 x 10

Cable straight bar shoulder press
50 x 10
60 x 10
75 x 10

Seated calf raise gastroc focus
65 x 10 x 3 sets

Cable face pulls rope
45 x 10
50 x 10
55 x 10

Seated leg extensions
11px 10 x 3

Hamstring curls
90 x 10 x 3

Friday
Arm session

CORE
Weighted sit ups 20kg kettle
3 sets 12reps

Planks
3 sets
60 second
90 second
120 second

CARDIO
30min cross trainer

Arms

V bar tricep pull
85 x 10
90 x 10
85 x 10

Straight bar tricep pull
65 x 10
70 x 10
75 x 10

Overhead rope tricep pull
50 x 10
55 x 10
55 x 10

Rope cable hammer curls
60 x 10 x 3sets

Straight bar cable bicep curls
60 x 10 x 3sets

Cross body curls
22.5 x 10 x 3sets

Powered by
@RegenexPharma
@Liquid Gold Labs

Monday morning session
Chest and back

Close grip Incline bench
110 x 10
115 x 10
115 x 10

Vbar pull-downs
96 x 10
102 x 10
102 x 10

Standing single arm cable fly
45 x 10
50 x 10
50 x 10

Shot gun row single arm
75 x 10
80 x 10
80 x 10

Seated wide grip row
78 x 10
84 x 10
84 x 10

Decline db press
32.5 x 10
35 x 10
35 x 10

Cardio
Cross trainer 30min

Core
Hanging leg lifts
3 sets 12reps

Fueled by
@RegenexPharma
@Liquid Gold Labs

massive training days legend

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy

 

[Grumpy1]

Cheers man pushing through

 

[abolone]

 

[Grumpy1]

Lunch Grilled chicken fetta and veg salad

 

[Grumpy1]

Tuesday legs and shoulders

Cardio
30min cross trainer

Core
Hanging leg lifts side to side

Alternating db upright row
25 x 10 x 3sets each arm

Single leg block calf raises Smith
60 x 10
75 x 10
80 x 10

Cable straight bar shoulder press
50 x 10
60 x 10
80 x 10

Seated calf raise gastroc focus
70 x 10 x 3 sets

Cable face pulls rope
45 x 10
50 x 10
55 x 10

Seated leg extensions
110 x 10 x 3

Hamstring curls
95 x 10 x 3

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Top up received from the legend @RegenexPharma excited to add the carnitine to my stack always quality products cant go wrong

 

[Grumpy1]

Thursday session
Full body

Cable flys high to low
50 x 10
55 x 10
60 x 10

Single arm db row
40 x 10 x 3

Single leg seated extensions
80 x 10
85 x 10
85 x 10

Hammer extensions front
15 x 10 x 3

Overhead tricep pull rope
55 x 10 x 3
Close body curls
25 x 10 x 3

Cardio
30min cross trainer

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Feuled by the best in the business
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Some lunchtime fun
Bunless burger today topped with fresh chilli 🌶

 

[ChewedSleek]

Some lunchtime fun
Bunless burger today topped with fresh chilli 🌶

I’m glad you didn’t post this around my lunchtime. Because it would have made me look at my meal prep in absolute despair lol

 

[Grumpy1]

Friday
Arm session

CORE
Weighted sit ups 20kg kettle
3 sets 12reps

Planks
3 sets
90 second
120 second
180 second

CARDIO
30min cross trainer

Arms

V bar tricep pull
85 x 10
90 x 10
85 x 10

Straight bar tricep pull
65 x 10
70 x 10
75 x 10

Overhead rope tricep pull
50 x 10
55 x 10
55 x 10

Rope cable hammer curls
60 x 10 x 3sets

Straight bar cable bicep curls
60 x 10 x 3sets

Seated Hammers
22.5 x 10 x 3sets

Powered by the best
@RegenexPharma
@Liquid Gold Labs

 

[gar71]

Top up received from the legend @RegenexPharma excited to add the carnitine to my stack always quality products cant go wrong View attachment 178452

Epic TD brother

 

[gar71]

Thursday session
Full body

Cable flys high to low
50 x 10
55 x 10
60 x 10

Single arm db row
40 x 10 x 3

Single leg seated extensions
80 x 10
85 x 10
85 x 10

Hammer extensions front
15 x 10 x 3

Overhead tricep pull rope
55 x 10 x 3
Close body curls
25 x 10 x 3

Cardio
30min cross trainer

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Feuled by the best in the business
@RegenexPharma
@Liquid Gold Labs

Good session @Grumpy

 

[gar71]

Some lunchtime fun
Bunless burger today topped with fresh chilli 🌶

Elite food brother, I’m hungry now

 

[Grumpy1]

Monday morning session

Added 500mg carnitine to pre workout this morning provided by @Regenex pins very smoothly in comparison to previous ones i have tried nice clean energy perfect before cardio

Cardio
30min cross trainer

Core
V sit ups
3 sets 12reps

Wide grip lat pull downs
78 x 10
84 x 10
90 x 10

Single arm cable chest press
55 x 10
60 x 10
65 x 10 each side

Leaning single arm db row
40 x 10 x 3 sets 1 sec hold and 2 sec hold

Cable flys low to high
45 x 10
50 x 10
55 x 10

Seated close grip row
84 x 10
90 x 10
96 x 10

Incline dumbbell bench
40 x 10 x 3 sets
1 sec hold top and bottom

Update regarding planta fasciitis
Currently waiting to get a steroid injection in foot have tried everything this is last resort hopefully helps with pain and can continue exercises to help heal planta

Powered by the best
@RegenexPharma
@Liquid Gold Labs

 

[the_alcatraz]

Monday morning session

Added 500mg carnitine to pre workout this morning provided by @Regenex pins very smoothly in comparison to previous ones i have tried nice clean energy perfect before cardio

Cardio
30min cross trainer

Core
V sit ups
3 sets 12reps

Wide grip lat pull downs
78 x 10
84 x 10
90 x 10

Single arm cable chest press
55 x 10
60 x 10
65 x 10 each side

Leaning single arm db row
40 x 10 x 3 sets 1 sec hold and 2 sec hold

Cable flys low to high
45 x 10
50 x 10
55 x 10

Seated close grip row
84 x 10
90 x 10
96 x 10

Incline dumbbell bench
40 x 10 x 3 sets
1 sec hold top and bottom

Update regarding planta fasciitis
Currently waiting to get a steroid injection in foot have tried everything this is last resort hopefully helps with pain and can continue exercises to help heal planta

Powered by the best
@RegenexPharma
@Liquid Gold Labs

delivering the training hard bro
the foot is there swelling?

@Grumpy1 @abolone @koba @gar71 @Ohdamn @BSS

 

[rizzlekdizzle]

nice work grumpy shame about the plantar fasciitis

 

[Grumpy1]

delivering the training hard bro
the foot is there swelling?

@Grumpy1 @abolone @koba @gar71 @Ohdamn @BSS

Definitely some swelling had the steroid shot at 1pm yesterday feeling a lot better today
Just have to take it easy for 3 days apparently so no legs till Thursday

 

[Grumpy1]

nice work grumpy shame about the plantar fasciitis

It sucks but maybe on top of it now

 

[abolone]

Brotherrr

 

[Grumpy1]

Wednesday session

Rest day tuesday after steroid injection in the foot

Upper session avoiding legs till tomorrow

Db bench press
40 x 10 x 3sets
1 sec hold
2 sec hold
3 sec hold

Db shoulder press
25 x 10 x 3

Seated close grip row
84 x 10
90 x 10
96 x 10

Vbar triceps
85 x 10
90 x 10
Full stack x 10

Cable bicep curls
60 x 10
65 x 10
65 x 10

Cable flys
55 x 10
60 x 10
60 x 10

CORE
Weighted sit ups 20kg kettle
3 sets 12reps

CARDIO
25Min bike

Powered by the best
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Top up from the legend @Liquid Gold Labs Rep
Best of the best

 

[Grumpy1]

Thursday session
Legs and shoulders
Easing into legs after steroid shot in foot

Arnold shoulder press
17.5 x 10
22.5 x 10
25 x 10

Bb squats (light)
110 x 10
115 x 10
120 x 10

Hammer front raise
20 x 10
22.5 x 10
22.5 x 10

Smith calf raises from floor
80 x 10
90 x 10
100 x 10

Seated bb shoulder press
55 x 10 x 3sets

Seated single leg extensions
80 x 10
90 x 10
90 x 10

CARDIO
25min cross trainer

CORE
Weighted crunchers 25kg db
3 sets 12reps

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Eye fillet steak tonight with salad

 

[Grumpy1]

Friday arms day

CARDIO
30min cross trainer

CORE
Hanging leg lifts
3 sets 12reps

Overhead tricep pull rope
50 x 10
55 x 10
55 x 10

V bar tricep pull
90 x 10 x 3 sets

Straight bar tricep pull
70 x 10
75 x 10
75 x 10

Cable bicep curls
60 x 10
65 x 10
65 x 10

Rope hammer curls cable
60 x 10 x 3sets

Close body curls db
22.5 x 10
25 x 8
22.5 x 10

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

 

[gar71]

Killing it as always @Grumpy1, great updates and I hope your plantar fascia improves with the injection mate

 

[Grumpy1]

Killing it as always @Grumpy1, great updates and I hope your plantar fascia improves with the injection mate

Cheers bro so far so good hopefully continues to improve

 

[the_alcatraz]

Friday arms day

CARDIO
30min cross trainer

CORE
Hanging leg lifts
3 sets 12reps

Overhead tricep pull rope
50 x 10
55 x 10
55 x 10

V bar tricep pull
90 x 10 x 3 sets

Straight bar tricep pull
70 x 10
75 x 10
75 x 10

Cable bicep curls
60 x 10
65 x 10
65 x 10

Rope hammer curls cable
60 x 10 x 3sets

Close body curls db
22.5 x 10
25 x 8
22.5 x 10

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

hard arm day legend ALways

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn

 

[Grumpy1]

Thanks @the_alcatraz trying to grow these arms

 

[Grumpy1]

Monday morning session


Cardio
30min cross trainer
L carnitine making cardio feel like a breeze

Core
V sit ups
3 sets 12reps

Wide grip lat pull downs
84 x 10
90 x 10
96 x 10

Single arm cable chest press
55 x 10
60 x 10
65 x 10 each side

Leaning single arm db row
40 x 10 x 3 sets 1 sec hold and 2 sec hold

Cable flys low to high
45 x 10
50 x 10
55 x 10

Seated close grip row
84 x 10
90 x 10
96 x 10

Incline dumbbell bench
40 x 10 x 3 sets
1 sec hold top and bottom

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

 

[the_alcatraz]

Monday morning session


Cardio
30min cross trainer
L carnitine making cardio feel like a breeze

Core
V sit ups
3 sets 12reps

Wide grip lat pull downs
84 x 10
90 x 10
96 x 10

Single arm cable chest press
55 x 10
60 x 10
65 x 10 each side

Leaning single arm db row
40 x 10 x 3 sets 1 sec hold and 2 sec hold

Cable flys low to high
45 x 10
50 x 10
55 x 10

Seated close grip row
84 x 10
90 x 10
96 x 10

Incline dumbbell bench
40 x 10 x 3 sets
1 sec hold top and bottom

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

the newest addition to EF fam , the legend @Grumpy1

@abolone @koba @gar71 @Ohdamn @BSS

 

[Grumpy1]

the newest addition to EF fam , the legend @Grumpy1

@abolone @koba @gar71 @Ohdamn @BSS

Cheers mate happy to be part of the mod team

 

[Grumpy1]

My go to chicken pesto salad
With sweet potato avo pine nuts and parmasen

 

[Grumpy1]

Tuesday session
Mostly done in a cable cage due to gym being cleaned

Cable chest press
55 x 10
60 x 10
65 x 10

Standing cable row
Full stack
100 x 10 x 3 sets
1 2 and 3 sec hold
Through sets

Smith shoulder press
55 x 10
60 x 10
65 x 10

Straight bar tricep pull
70 x 10
75 x 10
75 x 10
Cable bicep curls
60 x 10
65 x 10
65 x 10

Bb squats
140 x 10
150 x 10
150 x 10

CORE
Hanging leg lifts
3 sets 12reps

PLANKS
60 sec
90 sec
120 sec

CARDIO
30min cross trainer

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

 

[the_alcatraz]

My go to chicken pesto salad
With sweet potato avo pine nuts and parmasen View attachment 179455

HIGH AF protein!

Tuesday session
Mostly done in a cable cage due to gym being cleaned

Cable chest press
55 x 10
60 x 10
65 x 10

Standing cable row
Full stack
100 x 10 x 3 sets
1 2 and 3 sec hold
Through sets

Smith shoulder press
55 x 10
60 x 10
65 x 10

Straight bar tricep pull
70 x 10
75 x 10
75 x 10
Cable bicep curls
60 x 10
65 x 10
65 x 10

Bb squats
140 x 10
150 x 10
150 x 10

CORE
Hanging leg lifts
3 sets 12reps

PLANKS
60 sec
90 sec
120 sec

CARDIO
30min cross trainer

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

volume win legend

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn

 

[Grumpy1]

Go to keep the protein up

 

[omz_phs]

Following along brother! I'm here for the food pics lol

 

[Grumpy1]

Simple lunch today chicken and salad

 

[Grumpy1]

Following along brother! I'm here for the food pics lol

Lol thanks for following

 

[the_alcatraz]

Simple lunch today chicken and salad View attachment 179525

meal hella sweet bro

 

[Grumpy1]

Thursday session
Legs and shoulders


Arnold shoulder press
22.5 x 10
25 x 10
25 x 10

Bb squats (light)
120 x 10
130 x 10
140 x 10

Hammer front raise
20 x 10
22.5 x 10
22.5 x 10

Smith calf raises from floor
80 x 10
90 x 10
110 x 10

Seated bb shoulder press
55 x 10 x 3sets

Seated single leg extensions
80 x 10
90 x 10
90 x 10

CARDIO
25min cross trainer

CORE
Weighted crunchers 25kg db
3 sets 12reps

Friday arms day

CARDIO
30min cross trainer

CORE
Decline sit ups
3 sets 12reps

Overhead tricep pull rope
50 x 10
55 x 10
55 x 10

V bar tricep pull
90 x 10 x 3 sets

Straight bar tricep pull
70 x 10
75 x 10
75 x 10

Cable bicep curls
60 x 10
65 x 10
65 x 10

Rope hammer curls cable
60 x 10 x 3sets

Close body curls db
22.5 x 10
25 x 8
22.5 x 10


Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

 

[gar71]

Solid work as always @Grumpy1 ,food pics are elite