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[ROIDDERS]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

@TeeGee this is some hardcore iron training at its best.

A good volume on this and I love how you finish things out with some dips. And then you did some super sets and cable upright rows. That's a good workout.

 

[Ulter]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

@TeeGee You are doing an amazing job on this update. I like the dips and I like the benching. Keep up the good work.

 

[Noah Wixx]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

Slow pace for the win nobody got time for blazing speed walks anyway, slow and steady for me lol

 

[2Thick]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

@TeeGee Lying Hamstring curls are some of my favorite exercises. And I love the flat bench as well.

Nice job, mixing up the workouts and keeping them fun. Nothing wrong with some slow paced cardio.

 

[the_alcatraz]

Legs today

Adductor & abductor machine
3 sets each 40kg x 20

Body weight lunges
3 sets of 10 per leg

Lying hamstring curls
1) 30kg x 15
2) 30kg x 15
3) 40kg x 14
4) 40kg x 12

Barbell squats (dedicated to @SteveMobsterG & @BodyMonster34 ) no smith machine
1) 60kg x 20
2) 80kg x 16
3) 80kg x 14
4) 100kg x 10
5) 100kg x 7

Leg extensions
1) 30kg x 20
2) 30kg x 16
3) 40kg x 15
4) 40kg x 14
5) 50kg x 10 > 40kg x 8 > 30kg x 8 > 20kg x 10

Cardio - 35 minutes elliptical

Very very happy with my knees today. Squats felt great. Should have taken advice from @SteveMobsterG & @BodyMonster34 a long time ago and got away from the smith.

Only thing I would change from this workout is to have gone a little heavier sooner on the squats to push a little

Steak pics to be posted tomorrow

@TeeGee your legs are going to be huge doing this bro
and if knees good means you going to grow

 

[TeeGee]

Slow pace for the win nobody got time for blazing speed walks anyway, slow and steady for me lol

It's a slow journey bro but I'm enjoying the process with every little change pops up.

Physical as well as mental changes have had really good impact on life for me

@TeeGee your legs are going to be huge doing this bro
and if knees good means you going to grow

I bloody hope so brother. My team mates have got some seriously impressive legs so it motivates me to push myself and not making excuses.

 

[RoySimpson]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

@TeeGee solid work right here bro!

 

[ballin2504]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

@TeeGee nice work man. Some good numbers there

 

[the_alcatraz]

I bloody hope so brother. My team mates have got some seriously impressive legs so it motivates me to push myself and not making excuses.

thick legs all around for aussies bro

 

[Tiger Salman Khan]

Legs today

Adductor & abductor machine
3 sets each 40kg x 20

Body weight lunges
3 sets of 10 per leg

Lying hamstring curls
1) 30kg x 15
2) 30kg x 15
3) 40kg x 14
4) 40kg x 12

Barbell squats (dedicated to @SteveMobsterG & @BodyMonster34 ) no smith machine
1) 60kg x 20
2) 80kg x 16
3) 80kg x 14
4) 100kg x 10
5) 100kg x 7

Leg extensions
1) 30kg x 20
2) 30kg x 16
3) 40kg x 15
4) 40kg x 14
5) 50kg x 10 > 40kg x 8 > 30kg x 8 > 20kg x 10

Cardio - 35 minutes elliptical

Very very happy with my knees today. Squats felt great. Should have taken advice from @SteveMobsterG & @BodyMonster34 a long time ago and got away from the smith.

Only thing I would change from this workout is to have gone a little heavier sooner on the squats to push a little

Steak pics to be posted tomorrow

@TeeGee Solid updates bro.....legit work.........