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 Representative :::...
    Crossfit - DEMIGOD -
    •   
       


  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

  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 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 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 Representative :::...
    Crossfit - DEMIGOD -

  25. Thanks babe, will do

  26. Legs tomorrow, keen as

  27. Today was NOT fun
    ...::: Olympus Labs 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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