Approved Log Cruise and rebound Cycle Training Log

[the_alcatraz]

Training has been a bit all over the place. Got a session in Yesterday same as I’ve been doing since travelling. Went reasonably well but 32 degrees and no aircon currently in Italy the food is spectacular. I would be lying if I said my nutrition is in any way decent but fuck it I’m on. Holidays and it’s a one off. Have 5 days in a more beachy area so hoping to just train and relax. Not much in the way of gyms though so hoping to find something decent. Will keep you boys updated

this place hella nice legend

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

 

[ChewedSleek]

Training has been a bit all over the place. Got a session in Yesterday same as I’ve been doing since travelling. Went reasonably well but 32 degrees and no aircon currently in Italy the food is spectacular. I would be lying if I said my nutrition is in any way decent but fuck it I’m on. Holidays and it’s a one off. Have 5 days in a more beachy area so hoping to just train and relax. Not much in the way of gyms though so hoping to find something decent. Will keep you boys updated

That looks amazing bro!

 

[Grumpy1]

Looks like your having a good holiday

 

[Scuffer]

Enjoy your trip bro

 

[Big_Cheese]

Full body in Italy
Single leg leg press x2
Hip thrust x2
Incline smith x2
Pull up x2
Dip x2
Bicep curl superset lat raise x2
Single arm pushdown x2

Looking flat and definitely fatterhaven’t got access to a scale but will try get to one soon. Training twice in 3 weeks and eating like a man on death row is evident. No drugs in the system either so quite depleted of that glycogen. Will do a 5 week mini cut once I hit Australia to reset and get the drugs back into me. This session was almost more about mental wellbeing than achieving anything. Back in exactly 2 weeks and miss my routine and don’t feel good physically or mentally. Enjoying my holiday and will try to train more but with the partner and her and activities will come first always

 

[the_alcatraz]

Full body in Italy
Single leg leg press x2
Hip thrust x2
Incline smith x2
Pull up x2
Dip x2
Bicep curl superset lat raise x2
Single arm pushdown x2

Looking flat and definitely fatterhaven’t got access to a scale but will try get to one soon. Training twice in 3 weeks and eating like a man on death row is evident. No drugs in the system either so quite depleted of that glycogen. Will do a 5 week mini cut once I hit Australia to reset and get the drugs back into me. This session was almost more about mental wellbeing than achieving anything. Back in exactly 2 weeks and miss my routine and don’t feel good physically or mentally. Enjoying my holiday and will try to train more but with the partner and her and activities will come first always

nah u aint flat, u look lean and hard legend

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

 

[ChewedSleek]

Gonna take flight, with those lats brother!

 

[Grumpy1]

Definitely not flat bro back is nice and wide

 

[BSS]

Full body in Italy
Single leg leg press x2
Hip thrust x2
Incline smith x2
Pull up x2
Dip x2
Bicep curl superset lat raise x2
Single arm pushdown x2

Looking flat and definitely fatterhaven’t got access to a scale but will try get to one soon. Training twice in 3 weeks and eating like a man on death row is evident. No drugs in the system either so quite depleted of that glycogen. Will do a 5 week mini cut once I hit Australia to reset and get the drugs back into me. This session was almost more about mental wellbeing than achieving anything. Back in exactly 2 weeks and miss my routine and don’t feel good physically or mentally. Enjoying my holiday and will try to train more but with the partner and her and activities will come first always

Training twice in three weeks with no drugs in and eating like a man on death row is exactly what a holiday is supposed to look like, the glycogen alone will have you looking a different bloke inside a fortnight back.

 

[Big_Cheese]

Training twice in three weeks with no drugs in and eating like a man on death row is exactly what a holiday is supposed to look like, the glycogen alone will have you looking a different bloke inside a fortnight back.

Defo bro all a bit of a mental fuckery isn’t it? got in for another session this morning though, such a good mental outlet for me

 

[Big_Cheese]

Full body
Smith squat x2
Hip thrust x2
Incline press x2
Smith row x2
Lat raise x3
Db curl x3
Tricep Pushdown ss rear Delt pull x3

Good session today, just going with large basic movements with some accessories to round it off. Mentally a lot better now I’ve trained a bit and have an apartment setup rather than hotels like the first 3 weeks. Landing back home next Saturday afternoon so gonna take a few days now to relax and train on Saturday. Nutrition is in a much better spot as a result of having the apartment setup

 

[the_alcatraz]

Full body
Smith squat x2
Hip thrust x2
Incline press x2
Smith row x2
Lat raise x3
Db curl x3
Tricep Pushdown ss rear Delt pull x3

Good session today, just going with large basic movements with some accessories to round it off. Mentally a lot better now I’ve trained a bit and have an apartment setup rather than hotels like the first 3 weeks. Landing back home next Saturday afternoon so gonna take a few days now to relax and train on Saturday. Nutrition is in a much better spot as a result of having the apartment setup

leg pics throw them up legend

 

[Big_Cheese]

Full body
45 degree leg press
Incline smith
45 degree hip extension ss pec fly
Chest supported row ss standing calf
Lat pull ss pushdown
Bb curl ss rear Delt fly
Lat raise finisher

2 sets on everything today. Small bit more life back in the rig but defo a bit of fat accumulation. Will likely add in some clen and slu and daily mots c fasted to tidy up with cals a few hundred cals under maintenance for 6 weeks to tidy up before pushing on. 3 full body days this week, travelling to my next location now so taking a weekend to relax and take in some beach and sun. Will likely train on Monday and then rest until I arrive next Saturday. Few photos below for the week to check condition and some of the equipment I used


Team regenex
@Grumpy1
@Codezzzz
@Chidi
@Emmyfit


Supported by:
@RegenexPharma
@Liquid Gold Labs Rep

 

[rizzlekdizzle]

Full body
45 degree leg press
Incline smith
45 degree hip extension ss pec fly
Chest supported row ss standing calf
Lat pull ss pushdown
Bb curl ss rear Delt fly
Lat raise finisher

2 sets on everything today. Small bit more life back in the rig but defo a bit of fat accumulation. Will likely add in some clen and slu and daily mots c fasted to tidy up with cals a few hundred cals under maintenance for 6 weeks to tidy up before pushing on. 3 full body days this week, travelling to my next location now so taking a weekend to relax and take in some beach and sun. Will likely train on Monday and then rest until I arrive next Saturday. Few photos below for the week to check condition and some of the equipment I used


Team regenex
@Grumpy1
@Codezzzz
@Chidi
@Emmyfit


Supported by:
@RegenexPharma
@Liquid Gold Labs Rep

nice holiday training!

 

[roguepineapple]

Enjoy the weekend bro! Always a blessing to spend it with family and friends, while unwinding/recharging for the week ahead! Smash it

 

[ChewedSleek]

Back and delts are looking huge brother.

 

[zeroedin]

Full body
45 degree leg press
Incline smith
45 degree hip extension ss pec fly
Chest supported row ss standing calf
Lat pull ss pushdown
Bb curl ss rear Delt fly
Lat raise finisher

2 sets on everything today. Small bit more life back in the rig but defo a bit of fat accumulation. Will likely add in some clen and slu and daily mots c fasted to tidy up with cals a few hundred cals under maintenance for 6 weeks to tidy up before pushing on. 3 full body days this week, travelling to my next location now so taking a weekend to relax and take in some beach and sun. Will likely train on Monday and then rest until I arrive next Saturday. Few photos below for the week to check condition and some of the equipment I used


Team regenex
@Grumpy1
@Codezzzz
@Chidi
@Emmyfit


Supported by:
@RegenexPharma
@Liquid Gold Labs Rep

Solid structure and thought put into the training bro keen to see the results

 

[Big_Cheese]

Powered by @RegenexPharma
@Liquid Gold Labs Rep

Team Regen:
@Chidi
@Emmyfit
@Grumpy1
@Codezzzz
@Casperdad


New split
Monday-rest

Tuesday-limbs

Wednesday-torso

Thursday-rest

Friday- posterior

Saturday-push

Sunday-legs and bicep


Limbs

SL Laying ham- 2x8-12

New tech SL extension- 2x8-12

Watson new pendulum- 2x6-10

Belt Squat RDL- 2x6-10

Adductor- 2x10-15



Torso

Gymleco standing- 2x6-10

Incline fly- 2x10-15

SA Precor Pulldown- 2x8-12

T-Bar- 2x6-10

Upper back pulldown- 2x8-12

Lateral Raise- 3x10-15

Rev pec- 3x10-15



Pull+Ham

Lat Pullover- 2x10-12

Newtech Sa Lat Row- 2x10-12

T-Bar- 2x7-10

Upper Back Pulldown- 2x7-10

Pannatta seated curl- 2x8-12

45 degree hip machine- 2x5-8

Rear Delt fly- 2x10-12



Push

Prime incline- 2x6-10

Pannatta super flat- 2x6-10

Dips- 2x6-10

Newtech pec Dec- 2x8-12

Laying cuff lateral- 3x8-12

Sa pushdown- 2x8-12

Incline Skullcrusher- 3x8-12



Leg and Bicep

Maxpump standing curl- 3x8-12

Pannatta Seated curl- 3x8-12

Hammer strength SL ext- 3x8-12

Nautilus Hack- 2x7-10

Gymleco 45 degree- 1x7-10

SL Gymleco laying ham- 2x8-12

Adductor- 2x8-12

Seated calf- 2x8-12


Reasoning wise I’m basically still running a variation of UL PPL, want some additional hamstring volume so tacking a hinge onto my pull day, pending recovery. Moving to a limbs and torso as opposed to my upper lower. Found with a full upper I’d almost just tack arms on and get lazy. It looks like a very short limbs day but caveat being every Tuesday in my work we do a team training day where we discuss concepts and bounce off each other but it involves doing a mini workout. As part of limbs in work I split my workout into 2 a day. Legs in the morning and I just do arm work, neck work, some core and some shoulder prehab movements. Split makes sense to me, unfortunately I’m burdened by mandatory Tuesday training so working around it as best I can. Very low cns fatiguing movements though so recovery should still be golden.

 

[the_alcatraz]

Powered by @RegenexPharma
@Liquid Gold Labs Rep

Team Regen:
@Chidi
@Emmyfit
@Grumpy1
@Codezzzz
@Casperdad


New split
Monday-rest

Tuesday-limbs

Wednesday-torso

Thursday-rest

Friday- posterior

Saturday-push

Sunday-legs and bicep


Limbs

SL Laying ham- 2x8-12

New tech SL extension- 2x8-12

Watson new pendulum- 2x6-10

Belt Squat RDL- 2x6-10

Adductor- 2x10-15



Torso

Gymleco standing- 2x6-10

Incline fly- 2x10-15

SA Precor Pulldown- 2x8-12

T-Bar- 2x6-10

Upper back pulldown- 2x8-12

Lateral Raise- 3x10-15

Rev pec- 3x10-15



Pull+Ham

Lat Pullover- 2x10-12

Newtech Sa Lat Row- 2x10-12

T-Bar- 2x7-10

Upper Back Pulldown- 2x7-10

Pannatta seated curl- 2x8-12

45 degree hip machine- 2x5-8

Rear Delt fly- 2x10-12



Push

Prime incline- 2x6-10

Pannatta super flat- 2x6-10

Dips- 2x6-10

Newtech pec Dec- 2x8-12

Laying cuff lateral- 3x8-12

Sa pushdown- 2x8-12

Incline Skullcrusher- 3x8-12



Leg and Bicep

Maxpump standing curl- 3x8-12

Pannatta Seated curl- 3x8-12

Hammer strength SL ext- 3x8-12

Nautilus Hack- 2x7-10

Gymleco 45 degree- 1x7-10

SL Gymleco laying ham- 2x8-12

Adductor- 2x8-12

Seated calf- 2x8-12


Reasoning wise I’m basically still running a variation of UL PPL, want some additional hamstring volume so tacking a hinge onto my pull day, pending recovery. Moving to a limbs and torso as opposed to my upper lower. Found with a full upper I’d almost just tack arms on and get lazy. It looks like a very short limbs day but caveat being every Tuesday in my work we do a team training day where we discuss concepts and bounce off each other but it involves doing a mini workout. As part of limbs in work I split my workout into 2 a day. Legs in the morning and I just do arm work, neck work, some core and some shoulder prehab movements. Split makes sense to me, unfortunately I’m burdened by mandatory Tuesday training so working around it as best I can. Very low cns fatiguing movements though so recovery should still be golden.

training powaaa but pics add them legend