Thread: Rizky's (nonsponsored) Lean Bulk and AAS Gear Review

Originally Posted by 9TMARE

Thanks Riz! I hope you enjoyed yours. What kind of massage gun to you have?


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Not sure the brand, I'll look when I get home. It was a cheap one around $80 a couple years ago when they were still $250. But it's still working well. Before that I had adapter pieces that went on the end if my cordless reciprocating saw. It worked too, but my wife thought it was too loud. Shes no fun sometimes.

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10-26-20 Chest and Shoulders

Ended up being a good workout despite how it started. Had a horrible headache and my herniated discs are misbehaving. But pushed through anyhow.

Hotel day today, so just had dumbbells to work with. Was initially going to just do chest but not sure how this week will be with work. So I took advantage of being stuck in a hotel and doubled up with the shoulders.

Shoulder warm up with bands
DB Incline, 3 warmups, 4 sets
DB Flat, 4 sets
DB Incline Flyes, 4 sets
Push-ups, 4 sets

Then I went with John Meadows DB only shoulder workout which doesnt use a lot of weight but kicks my ass. Get Capped Delts (CRAZY PUMP) Dumbbell Only Shoulder Workout - YouTube

Bent-over DB Lateral Raise immediately followed with Wide Grip DB Rows, 4 sets

Seated Lateral Raise with slight lean forward, 4 sets

10 and 2 o'clock DB raise, 4 sets

6 ways, 2 sets.

45 minutes treadmill. Cold and raining like hell. So staying inside til I have to work.

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10-26-20

0300: 1oz mixed nuts, 8oz 90/10 drained/rinsed beef, 6oz white potatoes

0700: 1oz mixed nuts, 16oz liquid egg whites, 2 dates

1600 post workout: 2 scoops Redcon1 Ration 50gr protein

1700: 6oz Chicken Breast, 1 cup long grain wild rice

1900: 7oz Salmon, 7oz Sweet Potato

2030: 2 dates, 3oz mixed nuts

2215: 8oz 90/10 beed drained and rinsed, 7oz sweet potato

Macros:
Calories: 3612
Fats: 148
Carbs: 247
Protein: 324


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10-27-20 Leg Day

Just got done with legs. Rough getting through it today. Lower back still killing me. Had to stay off the squats. Weird that straight legged deadlifts dont bother me but squats do.

Got a new attachment in today. So I can start doing landmine type of exercises too. That will expand my options. Havent done much with landmine type stuff before.

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A little meal prepping on the grill. Cod, shrimp, turkey burger, and chicken breasts. And a good view while I grill.

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Amen brother

10-28-20 Arms

Worked out at home today. Good day

Fasted cardio to start with. Then got to take my boy to vote for his first presidential election. A little thing, but it's a big deal in my house. Was glad to be there. Then later afternoon got to lift. Weights are definitely my stress relief. I'd be a miserable bastard without them.

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10-29-20 Biceps, core, calves

Didnt get to bis yesterday, but got them done today. Decided since I wasnt taking the planned day off to hit core and calves too. Got to work out at home. Work has really slowed the last few days.

Bis:
Close Grip Pull-ups, 9, 8, 7, 6
BB Curl, 2 warm ups, 8, 7, 6, 6
BB Drag Curl, 12, 8, 7, 7
DB Hammer Curl, 7, 6, 6, 5
Did a SST style finisher set for bis on the cable curl.

Core:
Hanging Leg Raises, 10, 8, 8
Cable Serratus Crunch, 20, 15, 12
Crunch 25, 21, 18

Calves:
On Leg Press and Standing Calf Raise super setted for 3 sets.

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10-30-20

Taking a day off from weights. Will still do cardio, core, and stretching. I really need to work on the stretching and mobility.

Heading into town to donate blood now. I'm past due and need to lighten the load.

Beautiful day. First time I've seen the sun and a blue sky in a couple weeks. Had lots of flash floods here the last few days.

Hope you all have a great day. Enjoy your life.

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