my latest program.

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  1. Todays workout:
    Day one:chest
    3x8 dumbbell bench press 10kg
    3x8 dumbbell fly 7kg
    3x8 incline press 10kg db
    3x8 decline press 10kg db
    3 x 30 bicycles
    3x30 criss cross

    Also did an hr long zumba class!
    Any suggestions/input is appreciated


  2. Make it a progress log and compare to start figures and track weight etc
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  3. Subbed!!!!
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger
    •   
       


  4. Thanks for support!

    :::Avengers-Ms Marvel:::

  5. Mam if you trying to gain so try to gain clean weight no fat....eat clean food and less carbs...eat fruits, tofu, Greek yogrut, brown rice and lean meat...eat less carbs so you won't put on dirty weight...and do cardio everyday for 20-30mins...I wish you good luck on your goals and make sure runner79 trains hard or I have to come there and it's gonna cost him a lot lol
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger

  6. Thx for advice, don't worry he always puts in 110%

    :::Avengers-Ms Marvel:::

  7. Quote Originally Posted by punjabimunde
    Mam if you trying to gain so try to gain clean weight no fat....eat clean food and less carbs...eat fruits, tofu, Greek yogrut, brown rice and lean meat...eat less carbs so you won't put on dirty weight...and do cardio everyday for 20-30mins...I wish you good luck on your goals and make sure runner79 trains hard or I have to come there and it's gonna cost him a lot lol
    Feel like a 24hr plane trip lol hahaha
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  8. Quote Originally Posted by runner_79

    Feel like a 24hr plane trip lol hahaha
    Lol I'm from India and trip to India is almost 36hrs...so 24hrs is nothing lol...don't be surprise of you see me at your gym wearing EBF tshirt lol
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger

  9. Quote Originally Posted by punjabimunde

    Lol I'm from India and trip to India is almost 36hrs...so 24hrs is nothing lol...don't be surprise of you see me at your gym wearing EBF tshirt lol
    The t shirts are gonna look soooooooo schmik
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  10. Today was Day two: legs...bit of a weight increase since last leg day!
    3 x 8 ATG squats 20kg
    3x8 dumbbell long lunge 10kg(up from 7.5)
    3x8 step ups with 10kg (up from 7.5kg dumbbells)
    3x8 lying hamstring curls 15kg,15 and 20kg
    3x20 hanging leg raises

    Any feedback is appreciated!

    :::Avengers-Ms Marvel:::

  11. Looking to build strength everywhere, but mainly upper body at the moment, any input is welcome

    :::Avengers-Ms Marvel:::

  12. So today's starting weight was 58.2kg (increase from 57.5kg last week) had 1.5 scoops focus xt pre workout, minimal fatigue...

    Today's workout:
    Day three: arms and back
    3x8 bent over rows:
    1st set: 8@20kg
    2nd: 8@22.5kg
    3rd:8@25kg

    3x8 assisted chin up
    1st set:7g plus body weight
    2nd:6kg plus bw
    3rd:5kg plus bw (on this machine, the lower the weight, the less assistance, harder it is)

    3x8 assisted pull up
    1st set: 7kg plus bw
    2nd:6kg plus bw
    3rd:5kg plus bw

    3x8 standing French press
    1st set: 8@20kg
    2nd:8@22.5kg
    3rd:8@25kg

    3x8 lying ez bar skull crushers
    1st set:8@10kg
    2nd:8@15kg
    3rd:8@17.5kg


    Goal is to increase weights and strength whilst maintaining full range of movement.
    Any ideas or suggestions greatly appreciated

    Sent from my HTC One X using Am.com

    Sent from my HTC One X using Am.com

  13. Forgot to add, I will also be doing a 55 min cycle class in about 40 mins as well

    Sent from my HTC One X using Am.com

  14. Today was Day two: legs...bit of a weight increase since last leg day!
    3 x 8 ATG squats 20kg
    3x8 dumbbell long lunge 10kg(up from 7.5)
    3x8 step ups with 10kg (up from 7.5kg dumbbells)
    3x8 lying hamstring curls 15kg,15 and 20kg
    3x20 hanging leg raises

    Any feedback is appreciated!

  15. Quote Originally Posted by runnerschick
    Today was Day two: legs...bit of a weight increase since last leg day!
    3 x 8 ATG squats 20kg
    3x8 dumbbell long lunge 10kg(up from 7.5)
    3x8 step ups with 10kg (up from 7.5kg dumbbells)
    3x8 lying hamstring curls 15kg,15 and 20kg
    3x20 hanging leg raises

    Any feedback is appreciated!
    Good girl
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  16. Quote Originally Posted by runner_79

    Good girl
    Thanks babe, loving my workouts, and can't wait to get even better and stronger

  17. So I'm working out at 7am tomorrow morning, plan is to have half scoop of assault pre workout, anything else I should add to this to enhance energy and endurance?

  18. keep it at the half a scoop and maybe a small bit of a Banana to aid creatine utilization and force carbs to uptake the creatine
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  19. Ok cool, thanks babe, will give it a go

  20. Quote Originally Posted by runner_79
    keep it at the half a scoop and maybe a small bit of a Banana to aid creatine utilization and force carbs to uptake the creatine
    This worked VERY well, smashed it
    . Will log later today

  21. Oh and thankyou for support and advice

  22. Quote Originally Posted by runnerschick

    This worked VERY well, smashed it
    . Will log later today
    Glad it worked.
    May need to TRY assault fasted
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  23. Quote Originally Posted by runner_79

    Glad it worked.
    May need to TRY assault fasted
    It is very good, more than welcome to share

  24. So today's starting weight was 58.2kg (increase from 57.6kg last week) had half scoop of assault and quarter of a banana pre workout, great energy, minimal fatigue...

    Today's workout:
    Day three: arms and back
    3x8 bent over rows:
    1st set: 8@20kg
    2nd: 8@22.5kg
    3rd:8@25kg

    3x8 assisted chin up
    1st set:7g plus body weight
    2nd:6kg plus bw
    3rd:5kg plus bw (on this machine, the lower the weight, the less assistance, harder it is)

    3x8 assisted pull up
    1st set: 7kg plus bw
    2nd:6kg plus bw
    3rd:5kg plus bw

    3x8 standing French press
    1st set: 8@20kg
    2nd:8@22.5kg
    3rd:8@25kg

    3x8 lying ez bar skull crushers
    1st set:8@15kg
    2nd:8@15kg
    3rd:8@17.5kg


    Goal is to increase weights and strength whilst maintaining full range of movement.
    Any ideas or suggestions greatly appreciated

    Sent from my HTC One X using Am.com

    Sent from my HTC One X using Am.com

  25. Just thought I'd add, assault is awesome , great taste, great sense of energy/focus and made the muscles in my arms swell like crazy lol

  26. Quote Originally Posted by runnerschick
    Just thought I'd add, assault is awesome , great taste, great sense of energy/focus and made the muscles in my arms swell like crazy lol
    That's called "pump".
    I am doing creatine nitrate tomorrow with 400mg caffeine, 2g tyrosine and 1 cap recompadrol pre workout
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  27. Sounds interesting, will be good to see how it goes

  28. Quote Originally Posted by runner_79

    That's called "pump".
    I am doing creatine nitrate tomorrow with 400mg caffeine, 2g tyrosine and 1 cap recompadrol pre workout
    Still awake waiting for melatonin to hit....how long should I aim to run for u think? Will about 20 min suffice?

  29. 20-30min
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  30. Keen as to train tomorrow

  31. Chest day here we go!

  32. Todays workout:
    Day one:chest
    3x8 dumbbell bench press 12.5kg (up from 10kg)
    3x8 dumbbell fly 8kg(up from 7kg)
    3x8 incline press 12.5kg db (up from 10kg)
    3x8 decline press 12.5kg db (up from10kg)
    3 x 30 bicycles
    3x30 criss cross

    Arms on fire lol, very focused workout.
    Any suggestions/input is appreciated

  33. Today was Day two: legs...bit of a weight increase since last leg day!
    3 x 8 ATG squats 25kg, 30kg n 35kg
    3x8 dumbbell long lunge 11kg(up from 10)
    3x8 step ups with 11kg (up from 7.5kg dumbbells)
    3x8 lying hamstring curls 15kg,15 and 20kg
    Run planned for this arvo

    Any feedback is appreciated!

    :::Avengers-Ms Marvel:::

  34. Quote Originally Posted by runnerschick
    Today was Day two: legs...bit of a weight increase since last leg day!
    3 x 8 ATG squats 25kg, 30kg n 35kg
    3x8 dumbbell long lunge 11kg(up from 10)
    3x8 step ups with 11kg (up from 7.5kg dumbbells)
    3x8 lying hamstring curls 15kg,15 and 20kg
    Run planned for this arvo

    Any feedback is appreciated!

    :::Avengers-Ms Marvel:::
    Supersets heheh
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  35. Lol I shouldve supersetted, maybe I couldve been in time to save my phone screen!!!!!

  36. Chest workout this afternoon

  37. Todays workout:
    Day one:chest
    3x8 dumbbell bench press 12.5kg
    3x8 dumbbell fly 8kg
    3x8 incline press 12.5kg db
    3x8 decline press 12.5kg db
    3 x 30 bicycles
    3x30 criss cross

    Arms on fire lol, very focused workout.

  38. Keep it going
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  39. Will do, Lovin it ...weight has also gone back up to 58 kg
  

  
 

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