my latest program.

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  1. 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!


  2. Torso two tomorrow, psyched
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  3. 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

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

  5. Thx babe, i try
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  6. 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

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

  8. 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!

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

  10. Thanks babe, will do

  11. Legs tomorrow, keen as

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

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

  14. 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

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

  16. 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

  17. Gotta be careful with my dosing of supps, got shakes n heart palpatations shortly after finishing..

  18. Torso two tomorrow, keen as. Finally feeling a change in my body

  19. Back into gym this afternoon, keen to get the blood pumping again

  20. 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

  21. Says it all
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  22. Quote Originally Posted by runnerschick
    Says it all
    <img src="http://anabolicminds.com/forum/attachment.php?attachment****64 783"/>
    Good
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  23. Thanks . My arms and back are getting some definition now

  24. Legs tomorrow, youch city population me...shall be good

  25. Very true
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