my latest program.

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    Quote Originally Posted by runnerschick
    Oh and thankyou for support and advice
    Pm EBF Inc (Zach) or Mr cooper (Cyrus) with any diet questions
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    Thanks
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    subbed!! a little late but im here!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by benmayro
    subbed!! a little late but im here!
    Thanks B
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    yupppers, gotta show avenger support
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by benmayro
    yupppers, gotta show avenger support
    That's a rep when I'm on.PC....
    At gym now then work....
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    Good!! you better kill it
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by benmayro
    Good!! you better kill it
    I did. Had some form issues with snatch DL so went lighter but kept my cleans up
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    Quote Originally Posted by benmayro
    subbed!! a little late but im here!
    Thanks mate
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    Quote Originally Posted by runner_79

    I did. Had some form issues with snatch DL so went lighter but kept my cleans up
    Nice work
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    Rest day today due to work then night classes, but right back into legs tomorrow!! Lovin it
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    Leg day today
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    Today was Day two: legs...bit of a weight increase since last leg day!
    3 x 8 ATG squats 35kg, 35kg n 37.5kg
    3x8 dumbbell long lunge 12.5kg(up from 11)
    3x8 step ups with 11kg
    3x8 lying hamstring curls 15kg,15 and 20kg
    Run planned for this arvo



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    Quote Originally Posted by runnerschick
    Today was Day two: legs...bit of a weight increase since last leg day!
    3 x 8 ATG squats 35kg, 35kg n 37.5kg
    3x8 dumbbell long lunge 12.5kg(up from 11)
    3x8 step ups with 11kg
    3x8 lying hamstring curls 15kg,15 and 20kg
    Run planned for this arvo

    :::Avengers-Ms Marvel:::
    U did work hard
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    Thanks babe ...always try my best
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    Today was day one of a new program courtesy of my awesome bf .
    Day one:torso one

    Barbell bench press 5x5 at 30kg
    30 degree incline dumbbell press 3x8 at 11kg

    3x8 assisted pull ups (less weight, less assistance)
    1st set: 30kg
    2nd: 30kg
    3rd:25kg

    Pendlay rows 3x8
    1st:20kg
    2nd:20kg
    3rd:22.5kg

    Seated shoulder press
    1st:15kg
    2nd:15kg
    3rd:20kg
    25 minute run
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    Keen to get into day two!
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    Quote Originally Posted by runnerschick
    Keen to get into day two!
    Enjoy.
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    Quote Originally Posted by runner_79

    Enjoy.
    I will thanks babe ... Will log tomorrow night
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    Smashed legs this morning, was great . Will log details tonight
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    Day two:legs
    Deadlifts max effort 5x5
    1st set:25kg
    2:30kg
    3:35kg
    4:40kg
    5:42.5kg

    Supersetted..
    B1 3x8 walking lunges (holding dumbbells)
    1:10kg
    2:11kg
    3:12.5kg

    B2 3x8 barbell lunges
    1:30kg
    2:30kg
    3:30kg

    C1 3x10 leg press
    1:40kg
    2:50kg
    3:60kg

    C2 3x10 hamstring curls
    1:8kg
    2:9kg
    3:9kg
    Starting weight today was 58.6kg up from 58kg last week
    Very focused workout, shaky legs..was awesome
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    good workout.

    for M/E workload, warm up 3 sets and start on working sets after the 3 warm ups (this should be heavy!) the aim is to improve strength parameters and then use the others to build a base for size but denseness too.

    eccentric phase at 4 seconds (lowering bar) power up with aggression.

    look at youtube.com and check form via Mark Rippitoe Starting Strength techniques for main M/E lifts
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    Thanks babe , will do.Really enjoying this new program, Thankyou
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    Arms tomorrow, psyched!
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    First arm day of new program, and oh.. my...goodness, arms are on fire lol. Was great . Details to be logged tonight
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    Quote Originally Posted by runnerschick
    First arm day of new program, and oh.. my...goodness, arms are on fire lol. Was great . Details to be logged tonight
    On way to court lol
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    Hope u do well babe
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    Day three: arms
    Assisted dips 5x5
    1: 8kg
    2:7kg
    3:7kg
    4:6kg
    5:6kg

    B1:ez bar preacher curls 4x10
    1:10x25kg
    2:10x25kg
    3:10x25kg
    4:10x27.5kg

    B2 skull crushers 4x10
    1:15kg
    2:15kg
    3:15kg
    4:17.5kg

    C1:reverse curl ez bar 4x10
    1:27.5kg
    2:27.5kg
    3:27.5kg
    4:27.5kg

    C2:db hammer curls 4x10
    1:8kg
    2:8kg
    3:9kg
    4:9kg

    Weight is steady at 58.6kg
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    Supersetted...

    Day 4: Torso 2
    A1 Trap 3 Raises 8x10 at 1kg each arm

    A2 Seated Cable rows
    4x10
    1:15kg
    2:17.5kg
    3:20kg
    4:20kg

    B1
    Flat DB 4x10
    11kg for 4 sets

    B2 Face Pulls 4x10
    1:6.25kg
    2:6.25kg
    3:8.75kg
    4:8.75kg

    Very focused workout, burning and swollen arms lol
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    Day one:torso one

    Barbell bench press 5x5 at 30kg
    30 degree incline dumbbell press 3x8 at 11kg

    3x8 assisted pull ups (less weight, less assistance)
    1st set: 20kg
    2nd: 20kg
    3rd:20kg

    Pendlay rows 3x8
    1st:22.5kg
    2nd:22.5kg
    3rd:22.5kg

    Seated shoulder press
    1st:22.5kg
    2nd:22.5kg
    3rd:22.5kg

    Hitting the track with Chris later. Gonna do some sprints
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    Really liking this new programme .. keen for day two with the help of craze thx to Chris
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    Legs this afternoon, details to be logged tonight
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    [QUOTE="runnerschick"]Day two:legs
    Deadlifts max effort 5x5
    1st set:40kg
    2:40kg
    3:40kg
    4:40kg
    5:45kg

    Supersetted..
    B1 3x8 walking lunges (holding dumbbells)
    1:10kg
    2:11kg
    3:12.5kg

    B2 3x8 barbell lunges
    1:30kg
    2:30kg
    3:30kg

    C1 3x10 leg press
    1:60kg
    2:60kg
    3:70kg

    C2 3x10 hamstring curls
    1:8kg
    2:9kg
    3:9kg

    Starting weight today was 58.8kg up from 58.6kg last week

    Had 3/4 scoop of assault mixed with 1 scoop of craze..Very focused workout, shaky legs..gave it everything I had, was awesome
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    Arms tomorrow
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    Have arms this afternoon, wondering if there are some good stretches anyone could recommend post workout?
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    Day three: arms
    Assisted dips 5x5
    1: 7kg
    2:7kg
    3:7kg
    4:6kg
    5:5kg

    B1:ez bar preacher curls 4x10
    1:10x27.5kg
    2:10x27.5kg
    3:10x27kg
    4:10x27.5kg

    B2 skull crushers 4x10
    1:17.5kg
    2:17.5kg
    3:17.5kg
    4:17.5kg

    C1:reverse curl ez bar 4x10 (adjusted my grip this week, so slightly lower weight, but correct technique)
    1:17.5kg
    2:17.5kg
    3:20kg
    4:20kg

    C2:db hammer curls 4x10
    1:8kg
    2:8kg
    3:9kg
    4:9kg

    Had 3/4 scoop assault with 1scoop of craze 30 mins before workout, arms were jacked as lol..
    .Weight is steady at 58.8kg . Very focused and enjoyable workout!
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    Torso two tomorrow, psyched
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    Supersetted...

    Day 4: Torso 2
    A1 Trap 3 Raises 4x10 at 1.25kg each arm

    A2 Seated Cable rows
    4x10
    1:20kg
    2:20kg
    3:22.5kg
    4:22.5kg

    B1
    Flat DB 4x10
    11kg for 4 sets

    B2 Face Pulls 4x10
    1:8.75kg
    2:8.75kg
    3:11.25kg
    4:11.25kg

    30 min run

    Very focused workout, burning and swollen arms lol...1scoop purple wrath with 1 scoop craze and 5ml mct oil
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    You trained well
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    Thx babe, i try
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