Approved Log Lean Bulk Cycle Log

[the_alcatraz]

View attachment 179686
Great pump at the gym today

stacked and hard size legend

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @Nasser1997o2

 

[Grumpy1]

Nice arm pump

 

[rizzlekdizzle]

Beautiful top
Up of the 240iu kit

@IronHQ

 

[roguepineapple]

View attachment 179546Nice coastal walk for some cardio on a lovely winter evening

Ok… you win the best scenic cardio session award hahaha

 

[roguepineapple]

240 kit from the boss… shit just got real

 

[rizzlekdizzle]

pull session

Cable pull over
Lvl 25/35/45 reps 15/15/13(failure)
Close grip lat pull downs
Lvl 55/65/85(PB) reps 10/10/9(PB)(failure)
Lever row
40/60/60 reps 10/10/9(pB)(failure)
BB Shrugs - slow and controlled 3s up 3s down
60/90/120 reps 10/10/10
Single arm pull downs
Lvl 30/40 reps 10/9(failure)
Cable rope face pulls
Lvl 49/60 reps 2 x 15
Rear DB flys 45 degree prone
15kg reps 12/12/12 killer burn!

DB curls
15/20/22.5kg reps 14/12/10
Baleysian curls
Lvl 25/35/45 reps 10/10/8(failure)

Pumped after great workout - tried a different branch of my gym and it didn’t disappoint.

 

[the_alcatraz]

pull session

Cable pull over
Lvl 25/35/45 reps 15/15/13(failure)
Close grip lat pull downs
Lvl 55/65/85(PB) reps 10/10/9(PB)(failure)
Lever row
40/60/60 reps 10/10/9(pB)(failure)
BB Shrugs - slow and controlled 3s up 3s down
60/90/120 reps 10/10/10
Single arm pull downs
Lvl 30/40 reps 10/9(failure)
Cable rope face pulls
Lvl 49/60 reps 2 x 15
Rear DB flys 45 degree prone
15kg reps 12/12/12 killer burn!

DB curls
15/20/22.5kg reps 14/12/10
Baleysian curls
Lvl 25/35/45 reps 10/10/8(failure)

Pumped after great workout - tried a different branch of my gym and it didn’t disappoint.

ripped AF legend

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

 

[Grumpy1]

Gains gains gains

 

[rizzlekdizzle]

Leg day

Hamstring curl
Lvl 43/57/63 reps 12/12/11
Squats - deep as I can go
40/70/ 115kg(PB) 15/15/13
Leg ext
Lvl 50/70/90 reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 29/36/36 reps 12/12/12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/50/50/60/70 reps 15/15/15/15/15
Preacher machine
Lvl 29/43/57 reps 12/12/10

New PB for squats!
Def walked out with jelly legs!

Weetbix protein bowl and eggs for Brekky

Sponsor : @IronHQ - he has just released the best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs

 

[rizzlekdizzle]

Push day

Incline bench
Warm up then
60/80/115(equal PB)/115 reps 10/10/8/6(failure)
Plate loaded incline
+20/30/30kg reps 10/10/9(failure)
Cable flys
Lvl 30/40/50 reps 12/10/9(failure)
Shoulder press machine
Lvl 29/43/63 reps 12/10/8(failure)
Fly machine
Lvl 79/79/86//93 reps 12/12/12/12(PB)

*- wrists together with relatively straight arm again- such a burn in the chest*

Lat raises
Lvl 15/15/17.5/9/9 reps 3x10 then slow 2x10
rope overhead ext
Lvl 40/50/65(equal PB) reps 20/15/10
Pronated single arm handle ext
Lvl 15/20/25 reps 10/10/10
DB curls
17.5/17.5/22.5kg reps 3x10

Pushed hard on chest and triceps felt pumped as at the end.

Great session!

Sponsor : @IronHQ - best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs

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/

 

[Gooner_13]

Push day

Incline bench
Warm up then
60/80/115(equal PB)/115 reps 10/10/8/6(failure)
Plate loaded incline
+20/30/30kg reps 10/10/9(failure)
Cable flys
Lvl 30/40/50 reps 12/10/9(failure)
Shoulder press machine
Lvl 29/43/63 reps 12/10/8(failure)
Fly machine
Lvl 79/79/86//93 reps 12/12/12/12(PB)

*- wrists together with relatively straight arm again- such a burn in the chest*

Lat raises
Lvl 15/15/17.5/9/9 reps 3x10 then slow 2x10
rope overhead ext
Lvl 40/50/65(equal PB) reps 20/15/10
Pronated single arm handle ext
Lvl 15/20/25 reps 10/10/10
DB curls
17.5/17.5/22.5kg reps 3x10

Pushed hard on chest and triceps felt pumped as at the end.

Great session!

Sponsor : @IronHQ - best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs

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/

Smashing it Bro arms are getting bigger

 

[ChewedSleek]

Push day

Incline bench
Warm up then
60/80/115(equal PB)/115 reps 10/10/8/6(failure)
Plate loaded incline
+20/30/30kg reps 10/10/9(failure)
Cable flys
Lvl 30/40/50 reps 12/10/9(failure)
Shoulder press machine
Lvl 29/43/63 reps 12/10/8(failure)
Fly machine
Lvl 79/79/86//93 reps 12/12/12/12(PB)

*- wrists together with relatively straight arm again- such a burn in the chest*

Lat raises
Lvl 15/15/17.5/9/9 reps 3x10 then slow 2x10
rope overhead ext
Lvl 40/50/65(equal PB) reps 20/15/10
Pronated single arm handle ext
Lvl 15/20/25 reps 10/10/10
DB curls
17.5/17.5/22.5kg reps 3x10

Pushed hard on chest and triceps felt pumped as at the end.

Great session!

Sponsor : @IronHQ - best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs

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/

Lookin’ pumped, bro!

 

[rizzlekdizzle]

Friday night pull session between kid sports drop Off and pick ups #dadlife

Cable pull over
Lvl 25/35/50(PB)reps 15/15/11(failure)
Lever row
40/60/65(PB) reps 10/10/8(failure)
Close grip lat pull downs
Lvl 55/65/85) reps 10/10/9(failure)
Cable rope face pulls
Lvl 49/60 reps 2 x 15
Rear DB flys 45 degree prone
15kg reps 12/12/12 killer burn!
Single arm pull downs
Lvl 30/45(PB) reps 10/7(failure)

DB curls
15/20/22.5kg reps 12/10/10
Hanging curl
15/20/20kg 10/9/9

Classic chicken and rice for dinner!

Sponsor : @IronHQ - best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs

 

[the_alcatraz]

Friday night pull session between kid sports drop Off and pick ups #dadlife

Cable pull over
Lvl 25/35/50(PB)reps 15/15/11(failure)
Lever row
40/60/65(PB) reps 10/10/8(failure)
Close grip lat pull downs
Lvl 55/65/85) reps 10/10/9(failure)
Cable rope face pulls
Lvl 49/60 reps 2 x 15
Rear DB flys 45 degree prone
15kg reps 12/12/12 killer burn!
Single arm pull downs
Lvl 30/45(PB) reps 10/7(failure)

DB curls
15/20/22.5kg reps 12/10/10
Hanging curl
15/20/20kg 10/9/9

Classic chicken and rice for dinner!

Sponsor : @IronHQ - best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs

big pull bro

 

[rizzlekdizzle]

Leg day

Quads focus

Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/90+10 reps 10/10/10
Heel elevated smith squat
40/80/80 reps 12/10/10
Leg press narrow and low feet
Lvl 97/120/143 reps 12/12/12
Seated calf raise
40/40/50/50/60kg reps 5x15 some half reps last 2 sets
Bulgarians
+20/30/30 reps 3x8
Db curls
15/17.5/20 reps 15/14/12

Protein shake after

Quads are smoked! Didn’t help walking down the stairs!

 

[rizzlekdizzle]

Push B shoulder focus

Trying a new split - numbers not dialled in yet

Seated machine press
Lvl 43/57/63/63 reps 4x8
Cable lat raises
Lvl 10/10/15 reps 20/15/12
Lat raises DB
12.5/15/15/9kg reps 12/12/10/12
Incline plate loaded press
20/30/40kg reps 10/10/10
Cable flys
Lvl 45 reps 15/15
Seated chest press
Lvl 57 reps 12/11(failure)
Tricep press down machine
Lvl 57/77/104(full stack) reps 12/12//12
Rope push downs
Lvl 45 reps 3x15
Preacher curl machine
Lvl 43/50 reps 15/15

50g protein shake with some frozen
Mango post workout

Shoulders were toast!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

 

[the_alcatraz]

Push B shoulder focus

Trying a new split - numbers not dialled in yet

Seated machine press
Lvl 43/57/63/63 reps 4x8
Cable lat raises
Lvl 10/10/15 reps 20/15/12
Lat raises DB
12.5/15/15/9kg reps 12/12/10/12
Incline plate loaded press
20/30/40kg reps 10/10/10
Cable flys
Lvl 45 reps 15/15
Seated chest press
Lvl 57 reps 12/11(failure)
Tricep press down machine
Lvl 57/77/104(full stack) reps 12/12//12
Rope push downs
Lvl 45 reps 3x15
Preacher curl machine
Lvl 43/50 reps 15/15

50g protein shake with some frozen
Mango post workout

Shoulders were toast!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

pumped to the top legend

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @Nasser1997o2

 

[Nasser1997o2]

I would make a similar smoothie to the costco mango smoothie that my kids like

Frozen mango, skim milk, Greek yoghurt and vanilla whey

So good!

 

[Grumpy1]

Strong session

 

[rizzlekdizzle]

I would make a similar smoothie to the costco mango smoothie that my kids like

Frozen mango, skim milk, Greek yoghurt and vanilla whey

So good!

pretty much exactly my recipe!

 

[koba]

Push B shoulder focus

Trying a new split - numbers not dialled in yet

Seated machine press
Lvl 43/57/63/63 reps 4x8
Cable lat raises
Lvl 10/10/15 reps 20/15/12
Lat raises DB
12.5/15/15/9kg reps 12/12/10/12
Incline plate loaded press
20/30/40kg reps 10/10/10
Cable flys
Lvl 45 reps 15/15
Seated chest press
Lvl 57 reps 12/11(failure)
Tricep press down machine
Lvl 57/77/104(full stack) reps 12/12//12
Rope push downs
Lvl 45 reps 3x15
Preacher curl machine
Lvl 43/50 reps 15/15

50g protein shake with some frozen
Mango post workout

Shoulders were toast!

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

The fire & the focus!
I can feel the energy brother!️
Keep on killing it! Your results speak for themselves

 

[rizzlekdizzle]

Pull B and posterior chain

- new split working out numbers
RDL’s
20/40/60/60 4x8
45 Back ext
3x12
Chest supp row
40/60/65kg reps 10/10/10(PB)
Close grip lat pull downs
Lvl 55/65/85) reps 10/10/10(PB)
Seated row
Lvl 50/70/84 reps 10/10/8(failure)

Reverse fly machine
Lvl 35/35/40 reps 20/20/19(failure)
Face pulls
Lvl 20/25/30 reps 3x15

Prone hamstring curls
Lvl 45/50/54 reps 12/12/10
Seated Hamstring curl
Lvl 43/50/50 reps 3x10 - felt the burn!

DB curls
15/17.5/22.5kg reps 18/14/10

Cooked at the end of this one

Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs

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/