my latest program. - AnabolicMinds.com - Page 3

my latest program.

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    Torso day one tomorrow, keen as . Looking forward to seeing some muscle growth in arms and back, as well as some eventual definition in my core. Still at a weight of 58.8kg, aim is to hit 60kg through some muscle gain

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    Just hit gym and all I can say is ouch ... Arms jacked n I'm buzzing after my workout! Details tonight
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    Day one:torso one
    Had 3/4 scoop of assault with one scoop of craze pre workout.



    Barbell bench press 5x5
    1st:25kg
    2nd:25kg
    3rd:30kg
    4th:30kg
    5th:32.5kg

    Ss

    30 degree incline dumbbell press 3x8 at 12.5kg

    3x8 assisted pull ups (less weight, less assistance)
    1st set: 7kg
    2nd: 6kg
    3rd:6kg

    Pendlay rows 3x8
    1st:22.5kg
    2nd:25kg
    3rd:25kg

    Seated shoulder press
    1st:22.5kg
    2nd:22.5kg
    3rd:25kg
    Very focused workout, arms jacked and sore, feeling good!
    •   
       

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    Vg.
    Get that bench up
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  5. Senior Member
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    Thanks babe, will do
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    Legs tomorrow, keen as
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    Today was NOT fun
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
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    ...u work damn hard and get great results tho ...so proud of u
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    Day two:legs
    Deadlifts max effort 5x5
    1st set:40kg
    2:40kg
    3:42.5kg
    4:45kg
    5:50kg

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

    B2 3x8 barbell lunges
    1:30kg
    2:35kg
    3:35kg

    C1 3x10 leg press
    1:70kg
    2:80kg
    3:90kg

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

    Had 3/4 scoop of assault mixed with 1 scoop of craze..Very focused workout, really enjoyed it
  10. Senior Member
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    Arms this afternoon, considering using 1 scoop focus xt with 1 scoop craze...
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    Day three: arms...
    Had one scoop focus xt with one scoop craze pre workout...and wow...arms jacked and crazy energy! (Thankyou Chris for the tip)

    Assisted dips 5x5 (less weight, less assistance)
    1: 6kg
    2:6kg
    3:5kg
    4:5kg
    5:4kg (felt good progress from last week)

    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
    1:17.5kg
    2:17.5kg
    3:20kg
    4:20kg

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

    Arms hard to lift, feeling strong
  12. Senior Member
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    Gotta be careful with my dosing of supps, got shakes n heart palpatations shortly after finishing..
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    Torso two tomorrow, keen as. Finally feeling a change in my body
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    Back into gym this afternoon, keen to get the blood pumping again
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    Day one:torso one
    Barbell bench press 5x5
    1st:30kg
    2nd:30kg
    3rd:30kg
    4th:32.5kg
    5th:32.5kg

    Ss

    30 degree incline dumbbell press 3x8 at 12.5kg

    3x8 assisted pull ups (less weight, less assistance)
    1st set: 6kg
    2nd: 6kg
    3rd:5kg

    Pendlay rows 3x8
    1st:25kg
    2nd:25kg
    3rd:25kg

    Seated shoulder press
    1st:22.5kg
    2nd:22.5kg
    3rd:25kg
    Enjoyed this, tired as
  16. Senior Member
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    Says it all
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    Quote Originally Posted by runnerschick
    Says it all
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=64 783"/>
    Good
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  18. Senior Member
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    Thanks . My arms and back are getting some definition now
  19. Senior Member
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    Legs tomorrow, youch city population me...shall be good
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    Very true
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  21. Senior Member
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    Back into gym tomorrow after weekend off, keen as
  22. Senior Member
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    Legs on fire after workout this morning, feelin good . Details logged soon
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    Day two:legs
    Deadlifts max effort 5x5
    1st set:40kg
    2:40kg
    3:42.5kg
    4:45kg
    5:50kg

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

    B2 3x8 barbell lunges
    1:30kg
    2:35kg
    3:35kg

    C1 3x10 leg press
    1:80kg
    2:80kg
    3:90kg

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

    Legs were shaking at the end! Very focused workout, really enjoyed it
  24. Senior Member
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    Arms tomorrow with some ab work, pumped
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    Just finished my workout n gotta say I'm buzzing! Improvement in a few areas, feelin good ..log soon
  26. Senior Member
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    Day three: arms...

    Assisted dips 5x5 (less weight, less assistance)
    1: 6kg
    2:6kg
    3:5kg
    4:5kg
    5:4kg

    B1:ez bar preacher curls 4x10
    1:10x27.5kg
    2:10x27.5kg
    3:10x30kg
    4:10x30kg (weight increase from last arm day)

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

    C1:reverse curl ez bar 4x10
    1:17.5kg
    2:17.5kg
    3:20kg
    4:20kg

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

    3x10 garhammer raises
    3x10 hanging leg raises

    Really enjoyed this workout, definitely feeling stronger
  27. Senior Member
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    Damn straight

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    Quote Originally Posted by runnerschick
    Damn straight

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=65 352"/>
    Keep working hard
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  29. Senior Member
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    Sure will
  30. Senior Member
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    Just finished workout n wow my arms r jacked! Lol..details later on
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    Supersetted...

    Day 4: Torso 2
    A1 Trap 3 Raises 4x10
    1:1.25kg
    2:1.25kg
    3:2.5kg
    4:2.5kg

    A2 Seated Cable rows
    4x10
    (Weight plates were setup differently to gym I've done this workout at before, with 20kg being the heaviest plate, hence difference in weight)

    1:11kg
    2:11kg
    3:12kg
    4:12kg

    B1
    Flat DB 4x10
    12.5kg for 4 sets
    (up from 11kg)

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

    Very focused workout, burning and Jacked arms lol..
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    The only way to be

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  33. Senior Member
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    Started a new program today courtesy of Chris

    Day one: torso one (chest)
    Ss..
    Flat db bench press 5x5
    1:11kg
    2:11kg
    3:12.5kg
    4:12.5kg
    5:12.5kg

    Db chest supported rows 5x5
    1:11kg
    2:11kg
    3:12.5kg
    4:12.5kg
    5:12.5kg

    Wide grip pull up 5x5
    1:25kg
    2:25kg
    3:20kg
    4:20kg
    5:20kg

    Ss..
    Assisted dips 5x5
    1:25kg
    2:25kg
    3:20kg
    4:20kg
    5:20kg

    Db flye 15 degree 5x5
    1:5kg
    2:7.5kg
    3:7.5kg
    4:7.5kg
    5:7.5kg

    Cable rows (neutral grip) 3x8
    1:11.25kg
    2:11.25kg
    3:13.75kg

    Trap 3 raises 3x8
    1:3kg
    2:3kg
    3:3kg

    Arms jacked as! Loved it
  34. Senior Member
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    Hitting legs pretty soon..shall be a good strong workout
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    Day two..legs
    Ss..
    Heel elevated Bb squat 5x5
    1:30kg
    2:30kg
    3:35kg
    4:37.5kg
    5:37.5kg

    Lying leg curl 5x5
    1:9kg
    2:9kg
    3:9kg
    4:10kg
    5:10kg

    Short step DB lunge 5x4-6 reps
    1:10kg x6
    2:10kg x6
    3:10kg x6
    4:10kg x6
    5:12.5kg x5

    Deadlift 5x4-6reps
    1:6x40kg
    2:6x40kg
    3:6x45kg
    4:6x45kg
    5:6x50kg

    Felt very energized and focused throughout the workout
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  37. Senior Member
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    An inspirational quote I read today

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  38. Senior Member
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    Torso two this afternoon, keen as
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    Day 3 torso two
    A1 seated db shoulder press 4x10
    1:10kg
    2:10kg
    3:10kg
    4:10kg

    A2 external rotation (cables) 4x10
    1:3kg
    2:3kg
    3:4kg
    4:4kg

    A3 trap 3 raises 4x10
    1:2.5kg
    2:2.5kg
    3:3kg
    4:3kg

    B1 chin up 4x8 (assisted, less weight less assistance)
    1:6kg
    2:6kg
    3:6kg
    4:5kg

    B2 db cummerford curls 4x8
    1:5kg
    2:5kg
    3:6kg
    4:6kg

    C1: tricep ez bar skull crusher 3x8
    1:17.5kg
    2:17.5kg
    3:17.5kg

    C2 db lateral raises 3x8
    1:5kg
    2:5kg
    3:5kg

    D1 face pulls 3x10x6kg
    D2 db 45 degree press 3x10x10kg
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    Chest this afternoon, shall be good
  

  
 

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