Trusted Log Comeback Cycle and Training Log

[2Thick]

Tuesday session
Bit of a full body

Had a day of work today was nice to go to the gym feeling fresh and not straight after work

Db flys
22.5 x 10
25 x 10
27.5 x 10

Db shoulder press
25 x 10
27.5 x 10
30 x 10

Hammer curls
22.5 x 10
25 x 10
25 x 10

Leg press
200 x 10
240 x 10
260 x 10

Seated leg extensions
Full stack
100 x 10 x 3 sets

Single arm tricep pull
40 x 10
45 x 10
45 x 10

Seated neutral row
96 x 10
102 x 10
108 x 10

Core
Cable crunchers
75 x 12 x 3sets

Cardio
15min treadmill 15 incline
15min cross trainer

Powered by
@RegenexPharma
@Liquid Gold Labs

Bit of a calf pump

Nice job on this. The seated leg extensions and single-arm tricep pulls are really nice. I like the seated neutral row as well. @Grumpy1

 

[Grumpy1]

@Grumpy1 Leg press looking good. Seated leg extensions and single-arm tricep pulls are also on point.

Thanks man was a good session

 

[RoySimpson]

Tuesday session
Bit of a full body

Had a day of work today was nice to go to the gym feeling fresh and not straight after work

Db flys
22.5 x 10
25 x 10
27.5 x 10

Db shoulder press
25 x 10
27.5 x 10
30 x 10

Hammer curls
22.5 x 10
25 x 10
25 x 10

Leg press
200 x 10
240 x 10
260 x 10

Seated leg extensions
Full stack
100 x 10 x 3 sets

Single arm tricep pull
40 x 10
45 x 10
45 x 10

Seated neutral row
96 x 10
102 x 10
108 x 10

Core
Cable crunchers
75 x 12 x 3sets

Cardio
15min treadmill 15 incline
15min cross trainer

Powered by
@RegenexPharma
@Liquid Gold Labs

Bit of a calf pump

@Grumpy1 Smashed full body! Cannot go wrong!

 

[Ulter]

Thanks man was a good session

good to hear that you had a good session.

 

[gar71]

My go to salad
Rocket sweet potato avocado pine nuts sun dried tomatoes parmasen and chicken breastView attachment 188150The food is always elite &grum

My go to salad
Rocket sweet potato avocado pine nuts sun dried tomatoes parmasen and chicken breastView attachment 188150

The food is always elite @Grumpy1

 

[Grumpy1]

Thursday session
Legs and shoulders

Standing cable shoulder press
45 x 5 Warm up
55 x 10
60 x 10
70 x 10

Straight leg dead lifts
80 x 5 Warm up
120 x 10
130 x 10
140 x 9 having some grip issues

Barbell front raise
35 x 5 Warm up
40 x 10
45 x 10
50 x 10

Weighted box step ups dumbbell
15 x 5 Warm up
20 x 10
25 x 10
32.5 x 10

Hack squats
120 x 5 Warm up
160 x 10
180 x 10
190 x 10

Lateral raises
12.5 x 5 Warm up
15 x 10 x 3sets

Core
Hanging leg lifts side to side
3 sets 12reps

Cardio
30min cross trainer

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Beef and roast pumpkin salad today

 

[gar71]

Thursday session
Legs and shoulders

Standing cable shoulder press
45 x 5 Warm up
55 x 10
60 x 10
70 x 10

Straight leg dead lifts
80 x 5 Warm up
120 x 10
130 x 10
140 x 9 having some grip issues

Barbell front raise
35 x 5 Warm up
40 x 10
45 x 10
50 x 10

Weighted box step ups dumbbell
15 x 5 Warm up
20 x 10
25 x 10
32.5 x 10

Hack squats
120 x 5 Warm up
160 x 10
180 x 10
190 x 10

Lateral raises
12.5 x 5 Warm up
15 x 10 x 3sets

Core
Hanging leg lifts side to side
3 sets 12reps

Cardio
30min cross trainer

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

Great session @Grumpy1 190kg on the hacks

 

[gar71]

Beef and roast pumpkin salad today View attachment 188642

Protein for days brother, looks good

 

[Grumpy1]

Great session @Grumpy1 190kg on the hacks

Was a good session Legs are killing

 

[the_alcatraz]

Thursday session
Legs and shoulders

Standing cable shoulder press
45 x 5 Warm up
55 x 10
60 x 10
70 x 10

Straight leg dead lifts
80 x 5 Warm up
120 x 10
130 x 10
140 x 9 having some grip issues

Barbell front raise
35 x 5 Warm up
40 x 10
45 x 10
50 x 10

Weighted box step ups dumbbell
15 x 5 Warm up
20 x 10
25 x 10
32.5 x 10

Hack squats
120 x 5 Warm up
160 x 10
180 x 10
190 x 10

Lateral raises
12.5 x 5 Warm up
15 x 10 x 3sets

Core
Hanging leg lifts side to side
3 sets 12reps

Cardio
30min cross trainer

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

Beef and roast pumpkin salad today View attachment 188642

mad respect for @Grumpy1 hitting foods hard and training hard legend

@abolone @koba @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[ChewedSleek]

190 on hacks is huge bro!

 

[Grumpy1]

Friday Arms smash

Db hammers
22.5 x 10
25 x 10
25 x 10

V bar tricep pull
90 x 10
90 x 10
95 x 10

Cable curls
60 x 10
65 x 10
65 x 10

Overhead tricep pull rope
55 x 10
60 x 10
60 x 10

Preacher curls
20 x 10
22.5 x 10
20 x 10

Single arm twist tricep pull
30 x 10
35 x 10
45 x 10

Core
Hanging leg lifts side to side
3 sets 12reps

Cardio
30min cross trainer

Powered by the best
@Liquid Gold Labs
@RegenexPharma

 

[Grumpy1]

Monday session

Incline wide grip bench
90 x 5 Warm up
110 x 10
125 x 10
135 x 10 pr

Flat db bench with twist and squeeze
20 x 5 Warm up
35 x 10
37.5x 10
40 x 10

Reverse grip Neutral lat pull-downs
72 x 5 Warm up
90 x 10
108 x 10
114 x 10 pr only 1 plate left

Standing machine bent over row
40 x 5 Warm up
80 x 10
100 x 10
110 x 10

Cable flys high to low
45 Warm up
55 x 10
55 x 10
60 x 10

Cable x pulls
30 x 5 Warm up
40 x 10
45 x 10
45 x 10

Cardio
30min cross trainer

Core
Planks
1.5 min
2 min
2.5 min

Hitting pb's today great session
Injectable dbol working its magic

Pumping with the best
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Tuesday session
Full body

Incline dumbbell bench
37.5 x 10
40 x 10
40 x 10

Dumbbell shoulder press
25 x 10
27.5 x 10
27.5 x 10

Barbell squats
120 x 10
140 x 10
140 x 10

Hammers
22.5 x 10
25 x 10
22.5 x 10

Dumbbell kickbacks
15 x 10 x 3 sets

V bar seated row
96 x 10
102 x 10
102 x 10

Weighted sit ups 25kg
3 sets 12reps

25min cardio cross trainer

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

 

[ChewedSleek]

Tuesday session
Full body

Incline dumbbell bench
37.5 x 10
40 x 10
40 x 10

Dumbbell shoulder press
25 x 10
27.5 x 10
27.5 x 10

Barbell squats
120 x 10
140 x 10
140 x 10

Hammers
22.5 x 10
25 x 10
22.5 x 10

Dumbbell kickbacks
15 x 10 x 3 sets

V bar seated row
96 x 10
102 x 10
102 x 10

Weighted sit ups 25kg
3 sets 12reps

25min cardio cross trainer

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

I love weighted sit-ups. Nothing burns my core quite like ‘em!

 

[Grumpy1]

I love weighted sit-ups. Nothing burns my core quite like ‘em!

Agree

 

[the_alcatraz]

Tuesday session
Full body

Incline dumbbell bench
37.5 x 10
40 x 10
40 x 10

Dumbbell shoulder press
25 x 10
27.5 x 10
27.5 x 10

Barbell squats
120 x 10
140 x 10
140 x 10

Hammers
22.5 x 10
25 x 10
22.5 x 10

Dumbbell kickbacks
15 x 10 x 3 sets

V bar seated row
96 x 10
102 x 10
102 x 10

Weighted sit ups 25kg
3 sets 12reps

25min cardio cross trainer

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

hell yea legend weighted sit ups HARD!!!

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[BSS]

Monday session

Incline wide grip bench
90 x 5 Warm up
110 x 10
125 x 10
135 x 10 pr

Flat db bench with twist and squeeze
20 x 5 Warm up
35 x 10
37.5x 10
40 x 10

Reverse grip Neutral lat pull-downs
72 x 5 Warm up
90 x 10
108 x 10
114 x 10 pr only 1 plate left

Standing machine bent over row
40 x 5 Warm up
80 x 10
100 x 10
110 x 10

Cable flys high to low
45 Warm up
55 x 10
55 x 10
60 x 10

Cable x pulls
30 x 5 Warm up
40 x 10
45 x 10
45 x 10

Cardio
30min cross trainer

Core
Planks
1.5 min
2 min
2.5 min

Hitting pb's today great session
Injectable dbol working its magic

Pumping with the best
@RegenexPharma
@Liquid Gold Labs

135 for ten on the wide grip incline for a PR and only one plate left on the pulldown stack, strong Monday bro.

 

[Grumpy1]

hell yea legend weighted sit ups HARD!!!

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

Feel the burn

 

[Grumpy1]

Thursday session
Legs and shoulders

Standing cable shoulder press
45 x 5 Warm up
55 x 10
65 x 10
75 x 10

Straight leg dead lifts
80 x 5 Warm up
120 x 10
130 x 10
140 x 10

Barbell front raise
35 x 5 Warm up
40 x 10
45 x 10
50 x 10

Weighted box step ups dumbbell
15 x 5 Warm up
20 x 10
25 x 10
32.5 x 10

Hack squats
120 x 5 Warm up
160 x 10
180 x 10
190 x 10

Lateral raises
12.5 x 5 Warm up
15 x 10 x 3sets

Core
Cable crunchers
75kg
3 sets 12reps

Cardio
30min cross trainer

New program next week

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Beef salad lunch
Some fish fillets for dinner

 

[Mast e baiter]

Beef salad lunch
Some fish fillets for dinner View attachment 189359

The man can cook! Both look sensational!
putting my boring chicken and rice to shame hard!

 

[Upcomer]

Beef salad lunch
Some fish fillets for dinner View attachment 189359

Salad looks dope af

 

[the_alcatraz]

Beef salad lunch
Some fish fillets for dinner View attachment 189359

LFG salad hella sweet legend

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[the_alcatraz]

Thursday session
Legs and shoulders

Standing cable shoulder press
45 x 5 Warm up
55 x 10
65 x 10
75 x 10

Straight leg dead lifts
80 x 5 Warm up
120 x 10
130 x 10
140 x 10

Barbell front raise
35 x 5 Warm up
40 x 10
45 x 10
50 x 10

Weighted box step ups dumbbell
15 x 5 Warm up
20 x 10
25 x 10
32.5 x 10

Hack squats
120 x 5 Warm up
160 x 10
180 x 10
190 x 10

Lateral raises
12.5 x 5 Warm up
15 x 10 x 3sets

Core
Cable crunchers
75kg
3 sets 12reps

Cardio
30min cross trainer

New program next week

Powered by
@RegenexPharma
@Liquid Gold Labs

ton gun to the max on legs broly

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[ChewedSleek]

Damn bro, everytime I see your meals it’s when I’m eating my boring meal prep at lunch lol

 

[Grumpy1]

ton gun to the max on legs broly

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

Trying to grow the legs

 

[Grumpy1]

Damn bro, everytime I see your meals it’s when I’m eating my boring meal prep at lunch lol

Sorry bro

 

[ChewedSleek]

Sorry bro

Don’t apologise - it’s motivating me to do better

 

[gar71]

Food and training is always on point @Grumpy1, it makes me want to eat good food

 

[Grumpy1]

Food and training is always on point @Grumpy1, it makes me want to eat good food

Cheers bro

 

[Oths]

Great update grumpy and save me some of that food next time

 

[Grumpy1]

Great update grumpy and save me some of that food next time

No problem anytime

 

[Grumpy1]

Friday Arms smash

Db cross body curls
22.5 x 10
25 x 10
25 x 10

V bar tricep pull
90 x 10
90 x 10
95 x 10

Cable curls
60 x 10
65 x 10
65 x 10

Overhead tricep pull rope
55 x 10
60 x 10
60 x 10

Preacher curls over bench
20 x 10
22.5 x 10
22.5 x 10

Single arm tricep pull
30 x 10
35 x 10
45 x 10

Core
Hanging leg lifts side to side
3 sets 12reps

Cardio
30min cross trainer

Powered by team @RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Mix up lunch grilled chicken beed pattie salad

 

[Scuffer]

Good stuff grumpy I bet you’re looking primed

 

[Grumpy1]

Monday session
Chest and back

Single arm cable chest press
50 x 10
55 x 10
60 x 10 each arm

Bent over bb row
70 x 10
90 x 10
100 x 10

Incline db flys
20 x 10
22.5 x 10
25 x 10

Med grip lat pull down
96 x 10
102 x 10
108 x 10

Db pullovers
22.5 x 10
25 x 10
25 x 10

Seated neutral row
102 x 10
108 x 10
114 x 10

Cardio
25min cross trainer

Core
V sit ups
3 sets 12reps

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

 

[Big_Cheese]

Monday session
Chest and back

Single arm cable chest press
50 x 10
55 x 10
60 x 10 each arm

Bent over bb row
70 x 10
90 x 10
100 x 10

Incline db flys
20 x 10
22.5 x 10
25 x 10

Med grip lat pull down
96 x 10
102 x 10
108 x 10

Db pullovers
22.5 x 10
25 x 10
25 x 10

Seated neutral row
102 x 10
108 x 10
114 x 10

Cardio
25min cross trainer

Core
V sit ups
3 sets 12reps

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

Some heavy weight being moved bro! Comeback is in full swing

 

[the_alcatraz]

Monday session
Chest and back

Single arm cable chest press
50 x 10
55 x 10
60 x 10 each arm

Bent over bb row
70 x 10
90 x 10
100 x 10

Incline db flys
20 x 10
22.5 x 10
25 x 10

Med grip lat pull down
96 x 10
102 x 10
108 x 10

Db pullovers
22.5 x 10
25 x 10
25 x 10

Seated neutral row
102 x 10
108 x 10
114 x 10

Cardio
25min cross trainer

Core
V sit ups
3 sets 12reps

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

top gunning in the gym legend LFG!!!

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[ChewedSleek]

Solid session bro

 

[Scuffer]

Strong session

 

[Grumpy1]

Tuesday session
Full body

Incline dumbbell bench
40 x 10 1 sec hold
40 x 10 2 sec hold
40 x 10 2 sec hold

Dumbbell shoulder press
25 x 10
27.5 x 10
27.5 x 10

Barbell squats
120 x 10
140 x 10
145 x 10

Hammers
22.5 x 10
25 x 10
22.5 x 10

Dumbbell kickbacks
15 x 10 x 3 sets

V bar seated row
96 x 10
102 x 10
102 x 10

Weighted sit ups 25kg
3 sets 12reps

30min cardio cross trainer

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Thursday session
Legs shoulders

Standing bb shoulder press
50 x 10
55 x 10
60 x 10

Hack squats
140 x 10
150 x 10
160 x 10

Cable x pulls
25 x 10
30 x 10
30 x 10

Sumo squats bb
120 x 10
130 x 10
130 x 10 first time doing these

Leg extensions
100 x 10 x 3sets

Lateral raises
15 x 10
17.5 x 10
17.5 x 10

Cardio
30min cross trainer

Core
Weighted sit ups 25kg plate
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[thimble]

Great program, solid numbers too!

 

[Grumpy1]

Great program, solid numbers too!

Cheers bro appreciate the feedback

 

[ChewedSleek]

Thursday session
Legs shoulders

Standing bb shoulder press
50 x 10
55 x 10
60 x 10

Hack squats
140 x 10
150 x 10
160 x 10

Cable x pulls
25 x 10
30 x 10
30 x 10

Sumo squats bb
120 x 10
130 x 10
130 x 10 first time doing these

Leg extensions
100 x 10 x 3sets

Lateral raises
15 x 10
17.5 x 10
17.5 x 10

Cardio
30min cross trainer

Core
Weighted sit ups 25kg plate
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs

Big session there, bro! A lot of weight moved!

 

[the_alcatraz]

Tuesday session
Full body

Incline dumbbell bench
40 x 10 1 sec hold
40 x 10 2 sec hold
40 x 10 2 sec hold

Dumbbell shoulder press
25 x 10
27.5 x 10
27.5 x 10

Barbell squats
120 x 10
140 x 10
145 x 10

Hammers
22.5 x 10
25 x 10
22.5 x 10

Dumbbell kickbacks
15 x 10 x 3 sets

V bar seated row
96 x 10
102 x 10
102 x 10

Weighted sit ups 25kg
3 sets 12reps

30min cardio cross trainer

Powered by
@RegenexPharma
@Liquid Gold Labs

Thursday session
Legs shoulders

Standing bb shoulder press
50 x 10
55 x 10
60 x 10

Hack squats
140 x 10
150 x 10
160 x 10

Cable x pulls
25 x 10
30 x 10
30 x 10

Sumo squats bb
120 x 10
130 x 10
130 x 10 first time doing these

Leg extensions
100 x 10 x 3sets

Lateral raises
15 x 10
17.5 x 10
17.5 x 10

Cardio
30min cross trainer

Core
Weighted sit ups 25kg plate
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs

power pump legend LFG

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @Allupfromhere @pigsy

 

[Grumpy1]

power pump legend LFG

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @Allupfromhere @pigsy

Cheers bro

 

[pigsy]

@Grumshow us the way

 

[BSS]

Thursday session
Legs shoulders

Standing bb shoulder press
50 x 10
55 x 10
60 x 10

Hack squats
140 x 10
150 x 10
160 x 10

Cable x pulls
25 x 10
30 x 10
30 x 10

Sumo squats bb
120 x 10
130 x 10
130 x 10 first time doing these

Leg extensions
100 x 10 x 3sets

Lateral raises
15 x 10
17.5 x 10
17.5 x 10

Cardio
30min cross trainer

Core
Weighted sit ups 25kg plate
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs

First go at sumo squats and already moving 130 for tens is a solid start mate.

 

[Grumpy1]

Friday Arms smash

Db Hammers seared
22.5 x 10
25 x 10
25 x 10

V bar tricep pull
90 x 10
90 x 10
95 x 10

Cable curls
65 x 10
65 x 10
65 x 10

Overhead tricep pull rope
55 x 10
60 x 10
55 x 10

Preacher curls over bench
22.5 x 10
22.5 x 10
22.5 x 10

Single arm tricep pull
30 x 10
35 x 10
45 x 10

Core
V sit ups
3sets 12reps

Cardio
15min cross trainer
15min Incline treadmill

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Beef salad lunch protein and veg

 

[the_alcatraz]

Friday Arms smash

Db Hammers seared
22.5 x 10
25 x 10
25 x 10

V bar tricep pull
90 x 10
90 x 10
95 x 10

Cable curls
65 x 10
65 x 10
65 x 10

Overhead tricep pull rope
55 x 10
60 x 10
55 x 10

Preacher curls over bench
22.5 x 10
22.5 x 10
22.5 x 10

Single arm tricep pull
30 x 10
35 x 10
45 x 10

Core
V sit ups
3sets 12reps

Cardio
15min cross trainer
15min Incline treadmill

Powered by
@RegenexPharma
@Liquid Gold Labs

powaaaa training!

Beef salad lunch protein and veg View attachment 190686

sweeeet i havent seen pics of food all day legend yours is TOP

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[ChewedSleek]

Solid training and solid meals

 

[Upcomer]

Beef salad lunch protein and veg View attachment 190686

Food always looks so fresh and inviting!

 

[Grumpy1]

Food always looks so fresh and inviting!

Thanks mate I try and keep it interesting

 

[BSS]

Friday Arms smash

Db Hammers seared
22.5 x 10
25 x 10
25 x 10

V bar tricep pull
90 x 10
90 x 10
95 x 10

Cable curls
65 x 10
65 x 10
65 x 10

Overhead tricep pull rope
55 x 10
60 x 10
55 x 10

Preacher curls over bench
22.5 x 10
22.5 x 10
22.5 x 10

Single arm tricep pull
30 x 10
35 x 10
45 x 10

Core
V sit ups
3sets 12reps

Cardio
15min cross trainer
15min Incline treadmill

Powered by
@RegenexPharma
@Liquid Gold Labs

Single arm pushdowns climbing from 30 to 45 across the three sets says there was plenty left in the tank on arm day brother.

 

[Grumpy1]

Monday session
Chest and back

Single arm cable chest press
50 x 10
60 x 10
65 x 10 each arm

Bent over bb row
90 x 10
100 x 10
120 x 10

Incline db flys
25 x 10
25 x 10
25 x 10

Med grip lat pull down
96 x 10
108 x 10
112 x 10

Db pullovers
22.5 x 10
25 x 10
25 x 10

Seated neutral row
102 x 10
108 x 10
112 x 10

Cardio
25min cross trainer

Core
V sit ups
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Tuesday session
Full body

Incline dumbbell bench
40 x 10 1 sec hold
40 x 10 2 sec hold
40 x 10 2 sec hold

Rope face pulls
60 x 10
65 x 10
70 x 10

Barbell squats
120 x 10
140 x 10
145 x 10

Hammers
22.5 x 10
25 x 10
25 x 10

Dumbbell kickbacks
15 x 10 x
17.5 x 10
17.5 x 10

V bar seated row
96 x 10
102 x 10
108 x 10

Weighted sit ups 25kg
3 sets 12reps

30min cardio cross trainer

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

 

[Grumpy1]

Thursday session
Legs shoulders

Standing bb shoulder press
55 x 10
60 x 10
70 x 10

Hack squats
160 x 10
180 x 10
200 x 10 pr

Cable x pulls
25 x 10
30 x 10
30 x 10

Sumo squats bb
120 x 10
130 x 10
140 x 10 first time doing these
These are hurting my back may have to change

Leg extensions
100 x 10 x 3sets

Lateral raises
15 x 10
17.5 x 10
20 x 10

Cardio
30min cross trainer

Core
Weighted sit ups 25kg plate
3 sets 12reps

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

 

[ChewedSleek]

Thursday session
Legs shoulders

Standing bb shoulder press
55 x 10
60 x 10
70 x 10

Hack squats
160 x 10
180 x 10
200 x 10 pr

Cable x pulls
25 x 10
30 x 10
30 x 10

Sumo squats bb
120 x 10
130 x 10
140 x 10 first time doing these
These are hurting my back may have to change

Leg extensions
100 x 10 x 3sets

Lateral raises
15 x 10
17.5 x 10
20 x 10

Cardio
30min cross trainer

Core
Weighted sit ups 25kg plate
3 sets 12reps

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

I love weighted sit ups

 

[thimble]

Thursday session
Legs shoulders

Standing bb shoulder press
55 x 10
60 x 10
70 x 10

Hack squats
160 x 10
180 x 10
200 x 10 pr

Cable x pulls
25 x 10
30 x 10
30 x 10

Sumo squats bb
120 x 10
130 x 10
140 x 10 first time doing these
These are hurting my back may have to change

Leg extensions
100 x 10 x 3sets

Lateral raises
15 x 10
17.5 x 10
20 x 10

Cardio
30min cross trainer

Core
Weighted sit ups 25kg plate
3 sets 12reps

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

Solid PR on the hack squat bro!

 

[the_alcatraz]

Monday session
Chest and back

Single arm cable chest press
50 x 10
60 x 10
65 x 10 each arm

Bent over bb row
90 x 10
100 x 10
120 x 10

Incline db flys
25 x 10
25 x 10
25 x 10

Med grip lat pull down
96 x 10
108 x 10
112 x 10

Db pullovers
22.5 x 10
25 x 10
25 x 10

Seated neutral row
102 x 10
108 x 10
112 x 10

Cardio
25min cross trainer

Core
V sit ups
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs

Tuesday session
Full body

Incline dumbbell bench
40 x 10 1 sec hold
40 x 10 2 sec hold
40 x 10 2 sec hold

Rope face pulls
60 x 10
65 x 10
70 x 10

Barbell squats
120 x 10
140 x 10
145 x 10

Hammers
22.5 x 10
25 x 10
25 x 10

Dumbbell kickbacks
15 x 10 x
17.5 x 10
17.5 x 10

V bar seated row
96 x 10
102 x 10
108 x 10

Weighted sit ups 25kg
3 sets 12reps

30min cardio cross trainer

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

Thursday session
Legs shoulders

Standing bb shoulder press
55 x 10
60 x 10
70 x 10

Hack squats
160 x 10
180 x 10
200 x 10 pr

Cable x pulls
25 x 10
30 x 10
30 x 10

Sumo squats bb
120 x 10
130 x 10
140 x 10 first time doing these
These are hurting my back may have to change

Leg extensions
100 x 10 x 3sets

Lateral raises
15 x 10
17.5 x 10
20 x 10

Cardio
30min cross trainer

Core
Weighted sit ups 25kg plate
3 sets 12reps

Sponsored by the best
@RegenexPharma
@Liquid Gold Labs

daymn big training legend you a true weapon

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @Allupfromhere @pigsy