my latest program.

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  1. Quote Originally Posted by runnerschick
    Oh and thankyou for support and advice
    Pm EBF Inc (Zach) or Mr cooper (Cyrus) with any diet questions
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -


  2. subbed!! a little late but im here!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
    •   
       


  3. Quote Originally Posted by benmayro
    subbed!! a little late but im here!
    Thanks B
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  4. yupppers, gotta show avenger support
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  5. Quote Originally Posted by benmayro
    yupppers, gotta show avenger support
    That's a rep when I'm on.PC....
    At gym now then work....
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  6. Good!! you better kill it
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  7. 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
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  8. Quote Originally Posted by benmayro
    subbed!! a little late but im here!
    Thanks mate

  9. 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

  10. Rest day today due to work then night classes, but right back into legs tomorrow!! Lovin it

  11. Leg day today

  12. 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:::

  13. 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
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  14. Thanks babe ...always try my best

  15. 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

  16. Keen to get into day two!

  17. Quote Originally Posted by runnerschick
    Keen to get into day two!
    Enjoy.
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  18. Quote Originally Posted by runner_79

    Enjoy.
    I will thanks babe ... Will log tomorrow night

  19. Smashed legs this morning, was great . Will log details tonight

  20. 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

  21. 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
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  22. Thanks babe , will do.Really enjoying this new program, Thankyou

  23. Arms tomorrow, psyched!

  24. First arm day of new program, and oh.. my...goodness, arms are on fire lol. Was great . Details to be logged tonight

  25. 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
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  26. Hope u do well babe

  27. 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

  28. 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

  29. 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

  30. Really liking this new programme .. keen for day two with the help of craze thx to Chris

  31. Legs this afternoon, details to be logged tonight

  32. [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

  33. Arms tomorrow

  34. Have arms this afternoon, wondering if there are some good stretches anyone could recommend post workout?

  35. 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!

  36. Torso two tomorrow, psyched

  37. 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

  38. You trained well
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  39. Thx babe, i try
  

  
 

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