my latest program.

Page 4 of 5 First ... 2345 Last
  1. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    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. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Gotta be careful with my dosing of supps, got shakes n heart palpatations shortly after finishing..
  3. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

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

  4. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Back into gym this afternoon, keen to get the blood pumping again
  5. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    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
  6. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Says it all
    Name:  ForumRunner_20120823_190532.png
Views: 42
Size:  164.3 KB
  7. Enhanced Body Formulations REP
    Board Sponsor
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Location
    Australia
    Age
    25
    Posts
    6,954
    Rep Power
    1838726

    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
  8. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Thanks . My arms and back are getting some definition now
  9. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Legs tomorrow, youch city population me...shall be good
  10. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Very true
    Name:  007.fitnessmotivation.weightloss.workout.exercise.jpg
Views: 41
Size:  29.2 KB
  11. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Back into gym tomorrow after weekend off, keen as
  12. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Legs on fire after workout this morning, feelin good . Details logged soon
  13. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    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. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Arms tomorrow with some ab work, pumped
  15. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Just finished my workout n gotta say I'm buzzing! Improvement in a few areas, feelin good ..log soon
  16. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    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. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Damn straight

    Name:  405301_10151004455212620_951826163_n.jpg
Views: 43
Size:  16.1 KB
  18. Enhanced Body Formulations REP
    Board Sponsor
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Location
    Australia
    Age
    25
    Posts
    6,954
    Rep Power
    1838726

    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
  19. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Sure will
  20. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Just finished workout n wow my arms r jacked! Lol..details later on
  21. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    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. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    The only way to be

    Name:  556639_10150906852822620_1620732991_n.jpg
Views: 40
Size:  42.0 KB
  23. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    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. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Hitting legs pretty soon..shall be a good strong workout
  25. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    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. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Name:  ForumRunner_20120902_145230.png
Views: 34
Size:  292.7 KB
  27. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    An inspirational quote I read today

    Name:  ForumRunner_20120903_221921.png
Views: 29
Size:  292.2 KB
  28. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Torso two this afternoon, keen as
  29. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    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
  30. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Chest this afternoon, shall be good
  •   

      
     

Similar Forum Threads

  1. my new program, unconventional
    By emiliozapata in forum Supplements
    Replies: 14
    Last Post: 11-21-2006, 06:29 PM
  2. Question on my workout program.
    By Jim Mills in forum Training Forum
    Replies: 0
    Last Post: 04-27-2005, 11:12 AM
  3. My latest fat loss stack
    By Jay Mc in forum Supplements
    Replies: 3
    Last Post: 05-21-2004, 11:32 AM
  4. Opinions on my Training Program
    By Pirate in forum Exercise Science
    Replies: 2
    Last Post: 03-30-2004, 08:02 PM
  5. My latest homebrew is not working! What's wrong??
    By Jeff Rippe in forum Cycle Info
    Replies: 13
    Last Post: 06-24-2003, 02:58 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in

Content Relevant URLs by vBSEO ©2011, Crawlability, Inc.