my latest program.

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  1. 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


  2. 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 Athlete & Representative :::...
    Crossfit - DEMIGOD -
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  3. Thanks babe , will do.Really enjoying this new program, Thankyou

  4. Arms tomorrow, psyched!

  5. 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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  6. 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 Athlete & Representative :::...
    Crossfit - DEMIGOD -

  7. Hope u do well babe

  8. 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

  9. 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

  10. 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

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

  12. Legs this afternoon, details to be logged tonight

  13. [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

  14. Arms tomorrow

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

  16. 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!

  17. Torso two tomorrow, psyched

  18. 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

  19. You trained well
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  20. Thx babe, i try

  21. 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

  22. Just hit gym and all I can say is ouch ... Arms jacked n I'm buzzing after my workout! Details tonight

  23. 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!

  24. Vg.
    Get that bench up
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  25. Thanks babe, will do

  26. Legs tomorrow, keen as

  27. Today was NOT fun
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  28. ...u work damn hard and get great results tho ...so proud of u

  29. 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

  30. Arms this afternoon, considering using 1 scoop focus xt with 1 scoop craze...
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