my latest program.

runnerschick

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Todays workout:
Day one:chest
3x8 dumbbell bench press 10kg
3x8 dumbbell fly 7kg
3x8 incline press 10kg db
3x8 decline press 10kg db
3 x 30 bicycles
3x30 criss cross

Also did an hr long zumba class!
Any suggestions/input is appreciated :)
 
CJ_Xfit89

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Make it a progress log and compare to start figures and track weight etc
 
punjabimunde

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Subbed!!!!
 

runnerschick

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Thanks for support!

:::Avengers-Ms Marvel:::
 
punjabimunde

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Mam if you trying to gain so try to gain clean weight no fat....eat clean food and less carbs...eat fruits, tofu, Greek yogrut, brown rice and lean meat...eat less carbs so you won't put on dirty weight...and do cardio everyday for 20-30mins...I wish you good luck on your goals and make sure runner79 trains hard or I have to come there and it's gonna cost him a lot lol
 

runnerschick

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Thx for advice, don't worry he always puts in 110%

:::Avengers-Ms Marvel:::
 
CJ_Xfit89

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Mam if you trying to gain so try to gain clean weight no fat....eat clean food and less carbs...eat fruits, tofu, Greek yogrut, brown rice and lean meat...eat less carbs so you won't put on dirty weight...and do cardio everyday for 20-30mins...I wish you good luck on your goals and make sure runner79 trains hard or I have to come there and it's gonna cost him a lot lol
Feel like a 24hr plane trip lol hahaha
 
punjabimunde

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Feel like a 24hr plane trip lol hahaha
Lol I'm from India and trip to India is almost 36hrs...so 24hrs is nothing lol...don't be surprise of you see me at your gym wearing EBF tshirt lol
 
CJ_Xfit89

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Lol I'm from India and trip to India is almost 36hrs...so 24hrs is nothing lol...don't be surprise of you see me at your gym wearing EBF tshirt lol
The t shirts are gonna look soooooooo schmik
 

runnerschick

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Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 20kg
3x8 dumbbell long lunge 10kg(up from 7.5)
3x8 step ups with 10kg (up from 7.5kg dumbbells)
3x8 lying hamstring curls 15kg,15 and 20kg
3x20 hanging leg raises

Any feedback is appreciated!

:::Avengers-Ms Marvel:::
 

runnerschick

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Looking to build strength everywhere, but mainly upper body at the moment, any input is welcome :)

:::Avengers-Ms Marvel:::
 

runnerschick

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So today's starting weight was 58.2kg (increase from 57.5kg last week) had 1.5 scoops focus xt pre workout, minimal fatigue...

Today's workout:
Day three: arms and back
3x8 bent over rows:
1st set: 8@20kg
2nd: [email protected]
3rd:8@25kg

3x8 assisted chin up
1st set:7g plus body weight
2nd:6kg plus bw
3rd:5kg plus bw (on this machine, the lower the weight, the less assistance, harder it is)

3x8 assisted pull up
1st set: 7kg plus bw
2nd:6kg plus bw
3rd:5kg plus bw

3x8 standing French press
1st set: 8@20kg
2nd:[email protected]
3rd:8@25kg

3x8 lying ez bar skull crushers
1st set:8@10kg
2nd:8@15kg
3rd:[email protected]


Goal is to increase weights and strength whilst maintaining full range of movement.
Any ideas or suggestions greatly appreciated :)

Sent from my HTC One X using Am.com

Sent from my HTC One X using Am.com
 

runnerschick

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Forgot to add, I will also be doing a 55 min cycle class in about 40 mins as well

Sent from my HTC One X using Am.com
 

runnerschick

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Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 20kg
3x8 dumbbell long lunge 10kg(up from 7.5)
3x8 step ups with 10kg (up from 7.5kg dumbbells)
3x8 lying hamstring curls 15kg,15 and 20kg
3x20 hanging leg raises

Any feedback is appreciated!
 
CJ_Xfit89

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Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 20kg
3x8 dumbbell long lunge 10kg(up from 7.5)
3x8 step ups with 10kg (up from 7.5kg dumbbells)
3x8 lying hamstring curls 15kg,15 and 20kg
3x20 hanging leg raises

Any feedback is appreciated!
Good girl
 

runnerschick

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So I'm working out at 7am tomorrow morning, plan is to have half scoop of assault pre workout, anything else I should add to this to enhance energy and endurance?
 
CJ_Xfit89

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keep it at the half a scoop and maybe a small bit of a Banana to aid creatine utilization and force carbs to uptake the creatine
 

runnerschick

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Ok cool, thanks babe, will give it a go :)
 

runnerschick

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keep it at the half a scoop and maybe a small bit of a Banana to aid creatine utilization and force carbs to uptake the creatine
This worked VERY well, smashed it
:). Will log later today
 

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Oh and thankyou for support and advice :)
 

runnerschick

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So today's starting weight was 58.2kg (increase from 57.6kg last week) had half scoop of assault and quarter of a banana pre workout, great energy, minimal fatigue...

Today's workout:
Day three: arms and back
3x8 bent over rows:
1st set: 8@20kg
2nd: [email protected]
3rd:8@25kg

3x8 assisted chin up
1st set:7g plus body weight
2nd:6kg plus bw
3rd:5kg plus bw (on this machine, the lower the weight, the less assistance, harder it is)

3x8 assisted pull up
1st set: 7kg plus bw
2nd:6kg plus bw
3rd:5kg plus bw

3x8 standing French press
1st set: 8@20kg
2nd:[email protected]
3rd:8@25kg

3x8 lying ez bar skull crushers
1st set:8@15kg
2nd:8@15kg
3rd:[email protected]


Goal is to increase weights and strength whilst maintaining full range of movement.
Any ideas or suggestions greatly appreciated :)

Sent from my HTC One X using Am.com

Sent from my HTC One X using Am.com
 

runnerschick

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Just thought I'd add, assault is awesome :), great taste, great sense of energy/focus and made the muscles in my arms swell like crazy lol
 
CJ_Xfit89

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Just thought I'd add, assault is awesome :), great taste, great sense of energy/focus and made the muscles in my arms swell like crazy lol
That's called "pump".
I am doing creatine nitrate tomorrow with 400mg caffeine, 2g tyrosine and 1 cap recompadrol pre workout
 

runnerschick

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Sounds interesting, will be good to see how it goes :)
 

runnerschick

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That's called "pump".
I am doing creatine nitrate tomorrow with 400mg caffeine, 2g tyrosine and 1 cap recompadrol pre workout
Still awake waiting for melatonin to hit....how long should I aim to run for u think? Will about 20 min suffice?
 
CJ_Xfit89

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20-30min
 

runnerschick

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Todays workout:
Day one:chest
3x8 dumbbell bench press 12.5kg (up from 10kg)
3x8 dumbbell fly 8kg(up from 7kg)
3x8 incline press 12.5kg db (up from 10kg)
3x8 decline press 12.5kg db (up from10kg)
3 x 30 bicycles
3x30 criss cross

Arms on fire lol, very focused workout.
Any suggestions/input is appreciated :)
 

runnerschick

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Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 25kg, 30kg n 35kg
3x8 dumbbell long lunge 11kg(up from 10)
3x8 step ups with 11kg (up from 7.5kg dumbbells)
3x8 lying hamstring curls 15kg,15 and 20kg
Run planned for this arvo

Any feedback is appreciated!

:::Avengers-Ms Marvel:::
 
CJ_Xfit89

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Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 25kg, 30kg n 35kg
3x8 dumbbell long lunge 11kg(up from 10)
3x8 step ups with 11kg (up from 7.5kg dumbbells)
3x8 lying hamstring curls 15kg,15 and 20kg
Run planned for this arvo

Any feedback is appreciated!

:::Avengers-Ms Marvel:::
Supersets heheh
 

runnerschick

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Lol I shouldve supersetted, maybe I couldve been in time to save my phone screen!!!!!
 

runnerschick

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Todays workout:
Day one:chest
3x8 dumbbell bench press 12.5kg
3x8 dumbbell fly 8kg
3x8 incline press 12.5kg db
3x8 decline press 12.5kg db
3 x 30 bicycles
3x30 criss cross

Arms on fire lol, very focused workout.
 
CJ_Xfit89

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Keep it going
 

runnerschick

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Will do, Lovin it :)...weight has also gone back up to 58 kg :)
 
benmayro

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subbed!! a little late but im here!
 
benmayro

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yupppers, gotta show avenger support
 
CJ_Xfit89

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benmayro

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Good!! you better kill it
 
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