my latest program.

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  1. 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


  2. Gotta be careful with my dosing of supps, got shakes n heart palpatations shortly after finishing..
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  3. Torso two tomorrow, keen as. Finally feeling a change in my body

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

  5. 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
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  6. Says it all
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  7. Quote Originally Posted by runnerschick
    Says it all
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=64 783"/>
    Good
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

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

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

  10. Very true
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  11. Back into gym tomorrow after weekend off, keen as

  12. Legs on fire after workout this morning, feelin good . Details logged soon

  13. 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

  14. Arms tomorrow with some ab work, pumped

  15. Just finished my workout n gotta say I'm buzzing! Improvement in a few areas, feelin good ..log soon

  16. 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

  17. Damn straight

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  18. Quote Originally Posted by runnerschick
    Damn straight

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=65 352"/>
    Keep working hard
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  19. Sure will

  20. Just finished workout n wow my arms r jacked! Lol..details later on

  21. 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..

  22. The only way to be

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  23. 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

  24. Hitting legs pretty soon..shall be a good strong workout

  25. 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

  26. An inspirational quote I read today

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  27. Torso two this afternoon, keen as

  28. 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

  29. Chest this afternoon, shall be good
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