Approved Log Lean Bulk Cycle Log

[rizzlekdizzle]

I’m excited to be kicking off this log and grateful to be sponsored with @IronHQ for GH and Reta, with my oils coming from Onyx - originally I was only on evo but will also log over here for @IronHQ as I am lucky he is continuing to support me.

My goal is a lean bulk, mainly due to my natural tendency to stay long and lean no matter what I do! (even stayed lean on a Test/Deca/DBol cycle)

Stats:
Age: 45 years old, married with two teenage girls
Height: 6'3"
Weight: 90kg
BF: Every time I get on a body-fat scale it estimates me at under 10%, which I don't really believe, so I don't pay much attention to the number.

Nutrition:
Target calories: 2,800 + per day
Protein: 200g+

I’m also giving up alcohol for the duration of the cycle. I don't have a problem with it, I haven't missed in the last month and I know I'll get better results without it.

GYM PATTERN

I run a push/pull/legs split 5x per week. I used to follow a traditional bro split, but I've been training this way for the last couple of months and have really been enjoying it.

Supplements:

• Multivitamin
• TUDCA
• Berberine
• Whey protein
• Magnesium

Cycle Plan

Duration: 8 weeks down 8 weeks to go

Oils by Onyx Labs:

• Test E 250
• NPP 150
• EQ 300

Dose:

• Test E: 700mg/week
• NPP: 300mg/week
• EQ: 150-200mg/week

GH and Reta by @IronHQ

• GH: 4–5 IU per day
• Retatrutide: 3mg/week - I have dropped that to 1mg as was struggling to get the food in!

I'm really looking forward to locking in again and reaping the rewards. My goal is a lean bulk, adding quality size to my shoulders and overall frame while keeping my waist tight and maintaining a lean look throughout the process. Thanks in advance for following along to this reboot

@koba
@KaneDen
@Fillo Calves
@fluffy bunny
@VigorousSteve
@roguepineapple
@Swcc
@Gooner_13

 

[rizzlekdizzle]

This was my workout from yesterday

Push day

Incline bench
Warm up then
60/80/107.5/40kg reps 10/10/8/40
Fly machine
Lvl 66/79/113/52 reps 12/12/12(PB)/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97(PB)/50 reps 12/12/10/20
Rope tri ext
Lvl 45/55/55>40 reps 12/10/8+4
Bicep preacher machine
Lvl 29/43/56 reps 12/12/12

Eggs and protein shake after

Felt a good pump afterwards too

 

[rizzlekdizzle]

1. Rogue Pineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @Swcc
https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445
6. @koba
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
7. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
8. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
9. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
10. @Metal_Militia!! [NEW EF LOG COMING]

 

[Gooner_13]

I’m excited to be kicking off this log and grateful to be sponsored with @IronHQ for GH and Reta, with my oils coming from Onyx - originally I was only on evo but will also log over here for @IronHQ as I am lucky he is continuing to support me.

My goal is a lean bulk, mainly due to my natural tendency to stay long and lean no matter what I do! (even stayed lean on a Test/Deca/DBol cycle)

Stats:
Age: 45 years old, married with two teenage girls
Height: 6'3"
Weight: 90kg
BF: Every time I get on a body-fat scale it estimates me at under 10%, which I don't really believe, so I don't pay much attention to the number.

Nutrition:
Target calories: 2,800 + per day
Protein: 200g+

I’m also giving up alcohol for the duration of the cycle. I don't have a problem with it, I haven't missed in the last month and I know I'll get better results without it.

GYM PATTERN

I run a push/pull/legs split 5x per week. I used to follow a traditional bro split, but I've been training this way for the last couple of months and have really been enjoying it.

Supplements:

• Multivitamin
• TUDCA
• Berberine
• Whey protein
• Magnesium

Cycle Plan

Duration: 8 weeks down 8 weeks to go

Oils by Onyx Labs:

• Test E 250
• NPP 150
• EQ 300

Dose:

• Test E: 700mg/week
• NPP: 300mg/week
• EQ: 150-200mg/week

GH and Reta by @IronHQ

• GH: 4–5 IU per day
• Retatrutide: 3mg/week - I have dropped that to 1mg as was struggling to get the food in!

I'm really looking forward to locking in again and reaping the rewards. My goal is a lean bulk, adding quality size to my shoulders and overall frame while keeping my waist tight and maintaining a lean look throughout the process. Thanks in advance for following along to this reboot

@koba
@KaneDen
@Fillo Calves
@fluffy bunny
@VigorousSteve
@roguepineapple
@Swcc
@Gooner_13

Nice log brother and welcome over to EF.
Will be following your progress
I couldn't even get to 3mg on Reta with out all the time

 

[koba]

This was my workout from yesterday

Push day

Incline bench
Warm up then
60/80/107.5/40kg reps 10/10/8/40
Fly machine
Lvl 66/79/113/52 reps 12/12/12(PB)/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97(PB)/50 reps 12/12/10/20
Rope tri ext
Lvl 45/55/55>40 reps 12/10/8+4
Bicep preacher machine
Lvl 29/43/56 reps 12/12/12

Eggs and protein shake after

Felt a good pump afterwards too

Looking Huge & Lean brother! especially for such a tall unit! Will be following along with you all of the way through with your Journey big rig!
@abolone
@Allupfromhere
@ChewedSleek
@gar71
@Grumpy1
@MUSTANG_18
@pigsy
@Ohdamn
@Fillo Calves
@roguepineapple

 

[ChewedSleek]

Following along, brother! Great start to the log! Keen to see the progress!

 

[Fillo Calves]

This was my workout from yesterday

Push day

Incline bench
Warm up then
60/80/107.5/40kg reps 10/10/8/40
Fly machine
Lvl 66/79/113/52 reps 12/12/12(PB)/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/15/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97(PB)/50 reps 12/12/10/20
Rope tri ext
Lvl 45/55/55>40 reps 12/10/8+4
Bicep preacher machine
Lvl 29/43/56 reps 12/12/12

Eggs and protein shake after

Felt a good pump afterwards too

Very good pump brother. Them bicep bellies
Great start to the log!

 

[rizzlekdizzle]

Pull day

Lat pull downs
Lvl 43/63/pull up bw x2- reps 10/10/12/11
DB Row
35/40/45 reps 10/10/9
Shrugs - slow and controlled 3s up 3s down
50/80/110 reps 10/10/12
Seated row
Lvl 43/63/84 reps 10/10/10(PB)
Reverse cable flys
Lvl 40/50/60 Reps 12/12/10
DB curls
15/17.5/22.5kg reps 10/10/10
Preacher curl machine
Lvl 29/43/57 reps 12/10/9

Home made chicken soup for lunch!

Managed over 3000cals as well!

 

[Oths]

Pull day

Lat pull downs
Lvl 43/63/pull up bw x2- reps 10/10/12/11
DB Row
35/40/45 reps 10/10/9
Shrugs - slow and controlled 3s up 3s down
50/80/110 reps 10/10/12
Seated row
Lvl 43/63/84 reps 10/10/10(PB)
Reverse cable flys
Lvl 40/50/60 Reps 12/12/10
DB curls
15/17.5/22.5kg reps 10/10/10
Preacher curl machine
Lvl 29/43/57 reps 12/10/9

Home made chicken soup for lunch!

Managed over 3000cals as well!

Strong session brother

 

[rizzlekdizzle]

Leg day

Did not start with much energy but it came

Squats - deep as I can go
40/70/ 110kg reps 15/15/11(PB)
Hamstring curl
Lvl 43/50/63 reps 12/12/10(PB)
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12(PB)
Standing Calf raises
40/55/70)kg reps 15/15/12
Bulgarians
+20kg/30/35(PB) reps 3x8
Preacher machine
Lvl 29/43/63(PB) reps 12-12-8

Even managed some PB’s today!

Dinner and Protein shake afteR

Fell a bit short today at 2600 calories though!

 

[rizzlekdizzle]

Push day

Woke up at 445am raring to go!

Incline bench
Warm up then
60/80/107.5/107.5kg reps 10/10/9(PB)/7
Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5(PB)/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/12(PB)20
Rope tri ext
Lvl 45/55/55>40 reps 12/10/8+5
Bicep DB curls
15/17.5/20kg reps 3x10

Few PB’s again today - coming together

 

[rizzlekdizzle]

 

[RegenexPharma]

View attachment 176523

Brother you're looking unreal check the vascularity. How's the nose going after the surgery?

 

[rizzlekdizzle]

Brother you're looking unreal check the vascularity. How's the nose going after the surgery?

nose has healed up really well, just a little numb spot at the bottom of it which is to be expected, and will sort itself out over time.
Thanks for the check-in!

 

[Scuffer]

View attachment 176523

Looking great bro

 

[the_alcatraz]

I’m excited to be kicking off this log and grateful to be sponsored with @IronHQ for GH and Reta, with my oils coming from Onyx - originally I was only on evo but will also log over here for @IronHQ as I am lucky he is continuing to support me.

My goal is a lean bulk, mainly due to my natural tendency to stay long and lean no matter what I do! (even stayed lean on a Test/Deca/DBol cycle)

Stats:
Age: 45 years old, married with two teenage girls
Height: 6'3"
Weight: 90kg
BF: Every time I get on a body-fat scale it estimates me at under 10%, which I don't really believe, so I don't pay much attention to the number.

Nutrition:
Target calories: 2,800 + per day
Protein: 200g+

I’m also giving up alcohol for the duration of the cycle. I don't have a problem with it, I haven't missed in the last month and I know I'll get better results without it.

GYM PATTERN

I run a push/pull/legs split 5x per week. I used to follow a traditional bro split, but I've been training this way for the last couple of months and have really been enjoying it.

Supplements:

• Multivitamin
• TUDCA
• Berberine
• Whey protein
• Magnesium

Cycle Plan

Duration: 8 weeks down 8 weeks to go

Oils by Onyx Labs:

• Test E 250
• NPP 150
• EQ 300

Dose:

• Test E: 700mg/week
• NPP: 300mg/week
• EQ: 150-200mg/week

GH and Reta by @IronHQ

• GH: 4–5 IU per day
• Retatrutide: 3mg/week - I have dropped that to 1mg as was struggling to get the food in!

I'm really looking forward to locking in again and reaping the rewards. My goal is a lean bulk, adding quality size to my shoulders and overall frame while keeping my waist tight and maintaining a lean look throughout the process. Thanks in advance for following along to this reboot

@koba
@KaneDen
@Fillo Calves
@fluffy bunny
@VigorousSteve
@roguepineapple
@Swcc
@Gooner_13

log approved bro

 

[rizzlekdizzle]

I have found that my food intake ahs been the most difficult thing to manage - I was struggling to eat enough but now down to 1mg with @IronHQ reta I have been managing over the last week to get most days at around 3000cal or above while maintaining 220gm+ protein.
Yes some days will fall short depending on what the work day is like - my Friday's are usually so busy that I struggle to get the calories in during the day - so I usually will go a big breakfast, small lunch, and big dinner - not much time to snack on Friday's for me.

The GH from @IronHQ at 4iu a day is also helping nicely.

I have been using MyFitness Pal to track this week I have
Mon : 2500cals
Tues: 3700cals
Wed: 2800cals

I guess I am trying to grow a bit but also like the lean look - so its not too much of a bother to me if I don't pack on size as much.

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

 

[rizzlekdizzle]

Pull day - morning fasted

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/13
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110 reps 10/10/12(PB - heavier next)
Seated row
Lvl 343/50/90(PB) reps 10/10/8
Rear cable flys
Lvl 15/20/25 Reps 12/10/10

Baleysian curls
Lvl 20/30/40 reps 10/10/10
Preacher curls
Lvl 29/43/57-23 reps 10/10/10+8

Eggs and 50 gm protein shake after

Vibes - workout felt really good - up early and into it straight away. Biceps to failure at the end worked nicely too was absolutely pumped!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

 

[rizzlekdizzle]

Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/11
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
15/17.5/20kg reps 3x10

Protein shake after

Worked a half day and legs straight after. Walking like jelly!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

Got a body comp scan done again too - no way I’m 7% BF but I’m happy that the bio age is 38 given I am 45!

 

[MUSTANG_18]

Pull day - morning fasted

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/13
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/110 reps 10/10/12(PB - heavier next)
Seated row
Lvl 343/50/90(PB) reps 10/10/8
Rear cable flys
Lvl 15/20/25 Reps 12/10/10

Baleysian curls
Lvl 20/30/40 reps 10/10/10
Preacher curls
Lvl 29/43/57-23 reps 10/10/10+8

Eggs and 50 gm protein shake after

Vibes - workout felt really good - up early and into it straight away. Biceps to failure at the end worked nicely too was absolutely pumped!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/11
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
15/17.5/20kg reps 3x10

Protein shake after

Worked a half day and legs straight after. Walking like jelly!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

Got a body comp scan done again too - no way I’m 7% BF but I’m happy that the bio age is 38 given I am 45!

Absolutely a power leg day! 7% is stage level

@Grumpy1 @abolone @koba @gar71 @Ohdamn

 

[Grumpy1]

Great leg day 7% is definitely impressive

 

[rizzlekdizzle]

Just again - these don’t really get BF correct , at least on me. - def not 7%!

 

[rizzlekdizzle]

@the_alcatraz I seem to have lost my ‘approved log’ status - no link to my log on my posts etc.

 

[the_alcatraz]

@the_alcatraz I seem to have lost my ‘approved log’ status - no link to my log on my posts etc.

its not you sure?

 

[rizzlekdizzle]

its not you sure?

ha - now I see it - strange I couldn't see it over the weekend - maybe its my iphone formatting - thanks for checking!

 

[rizzlekdizzle]

In between taking one child to football and picking up the other from basketball managed it get a session in

Push day
Incline bench

Warm up then
60/80/107.5/40kg reps 10/10/8/30 pump set
Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25 - good stretch on the cable fly's!
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/13(PB)/25
Rope tri ext
Lvl 45/55/55 reps 15/12/10
Bicep DB curls
17.5/20/22.5kg reps 3x10


Protein shake after

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

 

[rizzlekdizzle]

Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/14
Yates row
40/70/100 reps 12/10/10
Shrugs - slow and controlled 3s up 3s down
50/80/120(PB) reps 10/10/8
Seated row
Lvl 43//50/90 reps 10/10/8
Rear DB flys 45
12.5/15/15kg Reps 12/12/10
DB curls
15/17.5/20kg reps 10/10/15!
Hi rep EZ curl
Wt each side
7.5/10/12.5kg reps 18/15/13
Pumped as after this set!

Managed a PB on the shrugs which was nice!

protein shake after

Made sure I used my unique gym towel today…

 

[rizzlekdizzle]

Nice TD from the boss

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

 

[Casperdad]

In between taking one child to football and picking up the other from basketball managed it get a session in

Push day
Incline bench

Warm up then
60/80/107.5/40kg reps 10/10/8/30 pump set
Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25 - good stretch on the cable fly's!
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/13(PB)/25
Rope tri ext
Lvl 45/55/55 reps 15/12/10
Bicep DB curls
17.5/20/22.5kg reps 3x10


Protein shake after

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

Just bought a few of those protein drinks from Cole’s today! Taste great.

You’re lucky with your sponsor iron he’s a great guy.

You look fantastic mate

 

[rizzlekdizzle]

Just bought a few of those protein drinks from Cole’s today! Taste great.

You’re lucky with your sponsor iron he’s a great guy.

You look fantastic mate

cheers brother looking forward to seeing your journey too!

I had the salted caramel one today - certainly not the best of the bunch!

 

[rizzlekdizzle]

Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/12(PB)
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/11
Bulgarians
20/30/30 reps
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
15/17.5/20kg reps 3x10

Big plate of rice and lean beef Mexican style after!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

Managed to hit some
Decent calories today too

 

[the_alcatraz]

Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/12(PB)
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/11
Bulgarians
20/30/30 reps
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
15/17.5/20kg reps 3x10

Big plate of rice and lean beef Mexican style after!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

Managed to hit some
Decent calories today too

hard at it bro

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

 

[Grumpy1]

Smashing out leg day

 

[rizzlekdizzle]

LOGGING TEAM:

1. @roguepineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @Swcc
https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445
6. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
7. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
8. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
9. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
10. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/

 

[koba]

Leg day

Squats - deep as I can go
40/70/ 110kg 15/15/12(PB)
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/63/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/11
Bulgarians
20/30/30 reps
Standing Calf raises
40/55/70)kg reps 15/15/12
Db curls
15/17.5/20kg reps 3x10

Big plate of rice and lean beef Mexican style after!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

Managed to hit some
Decent calories today too

Ass to grass!
BooM!
How low can you go!
Once again back!
It's the Incredible!
The Ryhme animal!!
Rizza in tha House! ️

 

[VigorousSteve]

Deep controlled squats = Proper Training

 

[rizzlekdizzle]

Push day

Incline bench
Warm up then
60/80/107.5/107.5kg reps 10/10/9/6
Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/13/25
Rope tri ext
Lvl 45/55/55 reps 15/12/10
Bicep DB curls
17.5/20/22.5kg reps 3x10

110kg on the incline isn’t too far away!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

Had a pump and also a
Nice coffee outside the gym afterwards

 

[rizzlekdizzle]

My macros yesterday

 

[rizzlekdizzle]

1. @roguepineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @Swcc
https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445
6. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
7. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
8. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
9. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
10. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/

 

[VigorousSteve]

Push day

Incline bench
Warm up then
60/80/107.5/107.5kg reps 10/10/9/6
Cable fly’s
Lvl 30/40/45/25 reps 12/12/10/25
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/97)/50 reps 12/12/13/25
Rope tri ext
Lvl 45/55/55 reps 15/12/10
Bicep DB curls
17.5/20/22.5kg reps 3x10

110kg on the incline isn’t too far away!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

View attachment 177442
Had a pump and also a
Nice coffee outside the gym afterwards




View attachment 177443

Solid push day

 

[rizzlekdizzle]

Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/14
Yates row
40/70/100 reps 12/10/12(PB)
Shrugs - slow and controlled 3s up 3s down
50/80/120 reps 10/10/10(PB)
seated row
Lvl 50/70/90 reps 10/10/8
Single arm rear cable fly
Lvl 10/10/15 Reps 12/12/10
Baleysian curls
Lvl 25/35/40 reps 3x10
Preacher curls
Lvl 29/43/57 reps 12/12/10
Really pumped after!

Couple of PB’s on the heavy stuff - def felt that I put the effort in today!

Salmon bagel and protein shake after

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

 

[rizzlekdizzle]

T'was a gloomy rainy afternoon and I thought - Leg day !

Hack Squats - deep as I can go
50/70/85/100kg reps 4x10
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/70/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12
Adductors
Lvl 23/23/29 reps 10/10/10
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/13
Db curls drop sets
17.5>15>12.5kg reps 3x8, 3x6 (42reps total)

Was definitely jelly legged

50gm Protein shake after with banana

Will get onto my meal prep later today - a mix of minced (aka ground) beef, chicken with some beans etc to make a bit of a mexican dish to have with rice - generally gets over 50gm of protein in and decent carbs.

Sponsor : @IronHQ - lovely morning pins of GH and Reta today to start the week
Threema: NZJH7H3A
Tele: @ironcladlabs

Team:
1. @roguepineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @Swcc
https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445
6. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
7. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
8. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
9. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
10. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/

 

[the_alcatraz]

Pull day

Lat pull downs
Lvl 43/63/90 pull up bw - reps 10/10/10/14
Yates row
40/70/100 reps 12/10/12(PB)
Shrugs - slow and controlled 3s up 3s down
50/80/120 reps 10/10/10(PB)
seated row
Lvl 50/70/90 reps 10/10/8
Single arm rear cable fly
Lvl 10/10/15 Reps 12/12/10
Baleysian curls
Lvl 25/35/40 reps 3x10
Preacher curls
Lvl 29/43/57 reps 12/12/10
Really pumped after!

Couple of PB’s on the heavy stuff - def felt that I put the effort in today!

Salmon bagel and protein shake after

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

T'was a gloomy rainy afternoon and I thought - Leg day !

Hack Squats - deep as I can go
50/70/85/100kg reps 4x10
Hamstring curl
Lvl 43/50/63 reps 12/12/10
Leg ext
Lvl 50/70/84 reps 12/12/12
Abductor machine
Lvl 36/50/70 reps 12/12/12
Adductors
Lvl 23/23/29 reps 10/10/10
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/55/70)kg reps 15/15/13
Db curls drop sets
17.5>15>12.5kg reps 3x8, 3x6 (42reps total)

Was definitely jelly legged

50gm Protein shake after with banana

Will get onto my meal prep later today - a mix of minced (aka ground) beef, chicken with some beans etc to make a bit of a mexican dish to have with rice - generally gets over 50gm of protein in and decent carbs.

Sponsor : @IronHQ - lovely morning pins of GH and Reta today to start the week
Threema: NZJH7H3A
Tele: @ironcladlabs

Team:
1. @roguepineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @Swcc
https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445
6. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
7. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
8. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
9. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
10. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/

full on meal pre legend u must share pics

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @rizzlekdizzle @Codezzzz

 

[Grumpy1]

Great leg session @rizzlekdizzle

 

[Codezzzz]

Awesome work brother

 

[rizzlekdizzle]

Push day

Incline bench
Warm up then
60/80/107.5/40kg reps 10/10/8/30 pump set
Fly machine
Lvl 66/79/113/52 reps 12/12/11/25 pump set
Shoulder press machine
Lvl 29/43/63 reps 12/10/10
Lat raises
Lvl 12.5/15/17.5/9kg reps 3x10 then slow 10
Tricep press down machine
Lvl 57/77/104(PB)/57 reps 12/12/12/20
Rope tri ext
Lvl 45/55/60 reps 15/12/10
Bicep DB curls
15/17.5/20kg reps 16/14/11

Great afternoon workout followed by a 50gm protein smoothie!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

 

[rizzlekdizzle]

 

[the_alcatraz]

View attachment 177696

Fuck*** pumped bro

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

 

[Grumpy1]

Looking ripped well done

 

[rizzlekdizzle]

Pull session - morning fasted

Cable pull overs
Lvl 25/25/45 reps 3 x 15
lat pull downs
Lvl 50/70/90 reps 10/10/10
Yates row
40/70/100 reps 12/10/10
Cable rope face pulls
Lvl 40 reps 2 x 15
Single arm pull downs each arm
Lvl 35/50/65 reps 3x10
Reverse cable fly
Lvl 10/15/20 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Spider curls
12.5/17.5/17.5kg reps 3x10

Great feeling workout with a great pump

Eggs and high protein bread for Brekky after

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

 

[rizzlekdizzle]

Meal prepped lunch today

 

[rizzlekdizzle]

Team:
1. @roguepineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @Swcc
https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445
6. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
7. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
8. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
9. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
10. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/

 

[the_alcatraz]

View attachment 177821
Meal prepped lunch today

meal pics hot legend