Approved Log Comeback Cycle and Training Log

[Grumpy1]

Sunday session
Arms


Straight bar tricep pull downs
70kg 3 sets 10reps

V bar tricep pull
80kg x 10
85kg x 10
90kg x 9 failed

tricep pull rope
60 x 10
65 x 10
70 x 10

Cable bicep curls
55 x 10
60 x 10
65 x 8
Seated Hammers
22.5 x 10
25 x 10
25 x 10

Bb curls
55kg x 10 x 3 sets

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

Powered by
@RegenexPharma
@Liquid Gold Labs Rep
@RGSX

 

[gar71]

Sunday session
Arms


Straight bar tricep pull downs
70kg 3 sets 10reps

V bar tricep pull
80kg x 10
85kg x 10
90kg x 9 failed

tricep pull rope
60 x 10
65 x 10
70 x 10

Cable bicep curls
55 x 10
60 x 10
65 x 8
Seated Hammers
22.5 x 10
25 x 10
25 x 10

Bb curls
55kg x 10 x 3 sets

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

Powered by
@RegenexPharma
@Liquid Gold Labs Rep
@RGSX

Great work @Grumpy1

 

[MUSTANG_18]

Sunday session
Arms


Straight bar tricep pull downs
70kg 3 sets 10reps

V bar tricep pull
80kg x 10
85kg x 10
90kg x 9 failed

tricep pull rope
60 x 10
65 x 10
70 x 10

Cable bicep curls
55 x 10
60 x 10
65 x 8
Seated Hammers
22.5 x 10
25 x 10
25 x 10

Bb curls
55kg x 10 x 3 sets

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

Powered by
@RegenexPharma
@Liquid Gold Labs Rep
@RGSX

big man!

 

[Grumpy1]

Monday session
Back and shoulders


Single arm db bench Holding one db while pressing other
40 x 10 3 second hold
40 x 10
40 x 10

Incline dumbbell flys
25 x 10
27.5 x 10
30 x 10

Close grip lat pull down forward grip
84 x 10
96 x 10
102 x 10

Single arm land mines
40 x 10
50 x 10
55 x 10

Smith shoulder press
50 x 10
55 x 10
65 x 10

Bent over db row
40 x 10 x 3 sets

Abs
Exercise ball roll-outs
3 sets 12 reps

Cardio
30min cross trainer

Powered by
@Liquid Gold Labs
@RegenexPharma
@RGSX

 

[RegenexPharma]

Love those pause set DB presses brother

 

[TheBigT28]

Friday session
Full body

Db shoulder press
27.5kg x 10
27.5 x 10
30 x 10

Db bench press
40kg 3 sets 10reps 3 sec hold

Seated row
84 x 10
90 x 10
96 x 10

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

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

Db shrugs
40 x 10 x 3 sets

Weighted sit ups 25kg plate
3 sets 12reps

30min cardio cross trainer

Powered by
@RegenexPharma
@Liquid Gold Labs
@RGSX

Killer!

 

[the_alcatraz]

Monday session
Back and shoulders


Single arm db bench Holding one db while pressing other
40 x 10 3 second hold
40 x 10
40 x 10

Incline dumbbell flys
25 x 10
27.5 x 10
30 x 10

Close grip lat pull down forward grip
84 x 10
96 x 10
102 x 10

Single arm land mines
40 x 10
50 x 10
55 x 10

Smith shoulder press
50 x 10
55 x 10
65 x 10

Bent over db row
40 x 10 x 3 sets

Abs
Exercise ball roll-outs
3 sets 12 reps

Cardio
30min cross trainer

Powered by
@Liquid Gold Labs
@RegenexPharma
@RGSX

strong AF legend

 

[Grumpy1]

Tuesday session
Arms


Straight bar tricep pull downs
70kg 3 sets 10reps

V bar tricep pull
80kg x 10
85kg x 10
90kg x 10

Overhead tricep pull rope
60 x 10
60 x 10
65 x 10

Cable bicep curls
55 x 10
60 x 10
65 x 8
Seated Hammers
22.5 x 10
25 x 10
25 x 10

Concentration curls
22.5kg x 10 x 3 sets

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

Powered by
@gold Standard Labs
@RegenexPharma
@RGSX

 

[gar71]

Tuesday session
Arms


Straight bar tricep pull downs
70kg 3 sets 10reps

V bar tricep pull
80kg x 10
85kg x 10
90kg x 10

Overhead tricep pull rope
60 x 10
60 x 10
65 x 10

Cable bicep curls
55 x 10
60 x 10
65 x 8
Seated Hammers
22.5 x 10
25 x 10
25 x 10

Concentration curls
22.5kg x 10 x 3 sets

Weighted sit ups
3 sets 12reps

30min cardio cross trainer

Powered by
@gold Standard Labs
@RegenexPharma
@RGSX

Great work @Grumpy1

 

[Grumpy1]

Today's creation spicy chicken satay style chicken salad and 2 Cheeky haloumi chips

 

[Grumpy1]

Thursdays session
Legs shoulders
New program next week

Standing bb upright rows
55 x 10
60x 10
65 x 10

Hamstring curls
80 x 10
90 x 10
95 x 10

Standing front raise db full range of motion
12.5 x 10
12.5 x 10
15 x 10

Trap bar dead lifts
100 x 10
130 x 10
150 x 10


Seated leg extensions
100 x 10
110 x 10
120 x 10

Shrugs
40kg x 10 x 3 sets


30min cardio cross trainer

Decline sit ups on bench
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs
@RGSX

 

[the_alcatraz]

Today's creation spicy chicken satay style chicken salad and 2 Cheeky haloumi chips
View attachment 173461

Thursdays session
Legs shoulders
New program next week

Standing bb upright rows
55 x 10
60x 10
65 x 10

Hamstring curls
80 x 10
90 x 10
95 x 10

Standing front raise db full range of motion
12.5 x 10
12.5 x 10
15 x 10

Trap bar dead lifts
100 x 10
130 x 10
150 x 10


Seated leg extensions
100 x 10
110 x 10
120 x 10

Shrugs
40kg x 10 x 3 sets


30min cardio cross trainer

Decline sit ups on bench
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs
@RGSX

how long it take to cook a meal this good?
i just chicken yam it lol air fry

power pumps on legs too legend

@Grumpy1 @abolone @koba @gar71 @Ohdamn

 

[Grumpy1]

how long it take to cook a meal this good?
i just chicken yam it lol air fry

power pumps on legs too legend

@Grumpy1 @abolone @koba @gar71 @Ohdamn

About 20mins not to bad

 

[Ohdamn]

Thursdays session
Legs shoulders
New program next week

Standing bb upright rows
55 x 10
60x 10
65 x 10

Hamstring curls
80 x 10
90 x 10
95 x 10

Standing front raise db full range of motion
12.5 x 10
12.5 x 10
15 x 10

Trap bar dead lifts
100 x 10
130 x 10
150 x 10


Seated leg extensions
100 x 10
110 x 10
120 x 10

Shrugs
40kg x 10 x 3 sets


30min cardio cross trainer

Decline sit ups on bench
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs
@RGSX

Solid volume brother, trap bar deadlifts and cardio combo look brutal

 

[Grumpy1]

Solid volume brother, trap bar deadlifts and cardio combo look brutal

Was a brutal session Legs are killing today avoid stairs lol

 

[gar71]

Was a brutal session Legs are killing today avoid stairs lol

 

[gar71]

Thursdays session
Legs shoulders
New program next week

Standing bb upright rows
55 x 10
60x 10
65 x 10

Hamstring curls
80 x 10
90 x 10
95 x 10

Standing front raise db full range of motion
12.5 x 10
12.5 x 10
15 x 10

Trap bar dead lifts
100 x 10
130 x 10
150 x 10


Seated leg extensions
100 x 10
110 x 10
120 x 10

Shrugs
40kg x 10 x 3 sets


30min cardio cross trainer

Decline sit ups on bench
3 sets 12reps

Powered by
@RegenexPharma
@Liquid Gold Labs
@RGSX

Real strong lifts @Grumpy1 and cardio at the end to completely torch you

 

[Grumpy1]

Real strong lifts @Grumpy1 and cardio at the end to completely torch you

Thanks mate

 

[Grumpy1]

New program
Monday morning session

Chest and back

Close grip bench press
80 x 10
90 x 10
100 x 10

Standing single arm cable row
40 x 10 each arm
45 x 10
50 x 10

Single arm cable fly high to low
40 x 10
45 x 10
45 x 10

Reverse grip bb row
60 x 10
80 x 10
100 x 10

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

Shoulder press db
25 x 10 x 3 sets

Core
Shoulder taps planks
45 sec
55 sec
60 sec

Cardio
30min cross trainer

Enhanced by
@RegenexPharma
@Liquid Gold Labs
@RGSX

 

[Mr-cable]

Nice work grumpy, there's some solid work there.

 

[zurk]

big session brother great work

 

[Grumpy1]

Nice work grumpy, there's some solid work there.

Cheers bro
I fucked up and put shoulder press instead of Incline db bench opps

 

[Grumpy1]

big session brother great work

Thanks mate

 

[gar71]

New program
Monday morning session

Chest and back

Close grip bench press
80 x 10
90 x 10
100 x 10

Standing single arm cable row
40 x 10 each arm
45 x 10
50 x 10

Single arm cable fly high to low
40 x 10
45 x 10
45 x 10

Reverse grip bb row
60 x 10
80 x 10
100 x 10

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

Shoulder press db
25 x 10 x 3 sets

Core
Shoulder taps planks
45 sec
55 sec
60 sec

Cardio
30min cross trainer

Enhanced by
@RegenexPharma
@Liquid Gold Labs
@RGSX

Another good session in the books

 

[Grumpy1]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
60 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

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

Cross body db bicep curls
20 x 10 x 3 sets

Eze bar reverse curls
45 x 10 x 3 sets

Legs and shoulders tomorrow

Feuled by
@Liquid Gold Labs
@RegenexPharma
@RGSX

 

[the_alcatraz]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
60 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

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

Cross body db bicep curls
20 x 10 x 3 sets

Eze bar reverse curls
45 x 10 x 3 sets

Legs and shoulders tomorrow

Feuled by
@Liquid Gold Labs
@RegenexPharma
@RGSX

tue done like a real bro hard volume

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

 

[Grumpy1]

tue done like a real bro hard volume

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

Cheers man

 

[abolone]

nice one brother! wheres the food tho

 

[Grumpy1]

nice one brother! wheres the food tho

Coming been a bit slack and forgot to take photos

 

[Ohdamn]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
60 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

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

Cross body db bicep curls
20 x 10 x 3 sets

Eze bar reverse curls
45 x 10 x 3 sets

Legs and shoulders tomorrow

Feuled by
@Liquid Gold Labs
@RegenexPharma
@RGSX

Arm pump must’ve been insane after all that cardio and volume great work bro!

 

[Grumpy1]

Arm pump must’ve been insane after all that cardio and volume great work bro!

Cheers mate was definitely pumped

 

[Grumpy1]

Wednesday session
Swapped days around this week

Legs and shoulders

Due to fairly intense planta fasciitis will be concentrating on calf movements to strengthen / rehab the planta also using bpc tb

Core
TRX Fallout
3 sets 12reps

Cardio
25min cross trainer

Seated bb shoulder press
55 x 10
60 x 10
65 x 10

Smith calf raises
60 x 10
70 x 10
80 x 10

Leaning single arm Lateral Raise
15 x 10 x 3 sets

Seated calf raises
50kg x 10 x 3sets

Db Skull crushers
25 x 10 x 3 sets

Bb upright row
60 x 10 x 3sets

Will resume normal leg training in the next few weeks when I get some improvement on the plant faciitis

Powered by
@RegenexPharma
@Liquid Gold Labs
@RGSX

 

[gar71]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
60 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

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

Cross body db bicep curls
20 x 10 x 3 sets

Eze bar reverse curls
45 x 10 x 3 sets

Legs and shoulders tomorrow

Feuled by
@Liquid Gold Labs
@RegenexPharma
@RGSX

Smashing arms and cardio, loving the usual consistency brother, always getting it done

 

[gar71]

Wednesday session
Swapped days around this week

Legs and shoulders

Due to fairly intense planta fasciitis will be concentrating on calf movements to strengthen / rehab the planta also using bpc tb

Core
TRX Fallout
3 sets 12reps

Cardio
25min cross trainer

Seated bb shoulder press
55 x 10
60 x 10
65 x 10

Smith calf raises
60 x 10
70 x 10
80 x 10

Leaning single arm Lateral Raise
15 x 10 x 3 sets

Seated calf raises
50kg x 10 x 3sets

Db Skull crushers
25 x 10 x 3 sets

Bb upright row
60 x 10 x 3sets

Will resume normal leg training in the next few weeks when I get some improvement on the plant faciitis

Powered by
@RegenexPharma
@Liquid Gold Labs
@RGSX

Great update, it sucks that your injured mate, planta fascia and being on your feet all day wouldn’t be great, I hope you get some relief soon brother

 

[Grumpy1]

Great update, it sucks that your injured mate, planta fascia and being on your feet all day wouldn’t be great, I hope you get some relief soon brother

Hopefully thanks

 

[pigsy]

Smashing out those workouts brother

 

[Grumpy1]

Smashing out those workouts brother

Thanks @pigsy trying to keep up with you

 

[koba]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
60 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

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

Cross body db bicep curls
20 x 10 x 3 sets

Eze bar reverse curls
45 x 10 x 3 sets

Legs and shoulders tomorrow

Feuled by
@Liquid Gold Labs
@RegenexPharma
@RGSX

Bis, Tris & Forearms dedicated Arm Day! Big win for Arm size!

 

[Grumpy1]

Lunchtime Rocket sweet potato salad

 

[Grumpy1]

Friday session
Upper

Db bench press
40 x 10
45 x 10
45 x 10

Db shoulder press
25 x 10 x 3sets

Seared row v handle
96 x 10
102 x 10
108 x 10

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

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

Avoiding legs due to planta fasciitis

Cable flys
45 x 10
50 x 10
50 x 10

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Cardio
25min bike

Fueled by
@RegenexPharma
@Liquid Gold Labs
@RGSX

 

[ChewedSleek]

Friday session
Upper

Db bench press
40 x 10
45 x 10
45 x 10

Db shoulder press
25 x 10 x 3sets

Seared row v handle
96 x 10
102 x 10
108 x 10

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

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

Avoiding legs due to planta fasciitis

Cable flys
45 x 10
50 x 10
50 x 10

Core
Weighted sit ups 20kg kettle
3 sets 12reps

Cardio
25min bike

Fueled by
@RegenexPharma
@Liquid Gold Labs
@RGSX

Great session for a Friday, bro!

 

[Big_Cheese]

Massive bro! Grub looks unreal! I should be less of a lazy cunt presentation wise

 

[Grumpy1]

Monday morning session

Chest and back

Close grip bench press
90 x 10
100 x 10
110 x 10

Standing single arm cable row
40 x 10 each arm
45 x 10
55 x 10

Single arm cable fly high to low
40 x 10
45 x 10
50 x 10

Yates row
80 x 10
100 x 10
120 x 10

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

Incline db chest press
49 x 10 x 3

Core
Shoulder taps planks
45 sec
55 sec
60 sec

Cardio
30min cross trainer

Fueled by
@Liquid Gold Labs
@RegenexPharma
@RGSX

 

[gar71]

Lunchtime Rocket sweet potato salad View attachment 174077

 

[Grumpy1]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
65 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

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

Cross body db bicep curls
22.5 x 10 x 3 sets

Eze bar reverse curls
45 x 10
50 x 10
50 x 10

Fueled by
@RegenexPharma
@Liquid Gold Labs
@RGSX

 

[Grumpy1]

Cheeky curry for lunch today was freezing needed something to warm me up
No rice bit of multigrain sourdough on the side

 

[the_alcatraz]

Tuesday session.
Mainly cardio plus Arms

Cardio
25min cross trainer
25min bike

Core
Hanging leg lifts
3 sets 12reps

Split Rope triceps
55 x 10
60 x 10
65 x 10

Split Rope bicep curls cable
60 x 10 x 3 sets

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

Cross body db bicep curls
22.5 x 10 x 3 sets

Eze bar reverse curls
45 x 10
50 x 10
50 x 10

Fueled by
@RegenexPharma
@Liquid Gold Labs
@RGSX

Cheeky curry for lunch today was freezing needed something to warm me up
No rice bit of multigrain sourdough on the side View attachment 174376

fuck yea high protein dish with curry my style legend

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

 

[gar71]

Cheeky curry for lunch today was freezing needed something to warm me up
No rice bit of multigrain sourdough on the side View attachment 174376

Looks delicious and protein packed