Bringing back my abs..and getting stronger!

[runnerschick]

Hmmm looking a bit scary up there at the moment, hope u guys r ok. We have seen some heavy rain over past few days, but seems to have cleared today, so fingers crossed we miss it

[runnerschick]

Day 4:torso
Face pulls
1:5x10x12.5kg
2:same
3:same
4:8x15kg
5:8x15kg

Seated slow Bb shoulder press:
5x10x15kg

Decline rotation press:
1:10x7.5kg each hand
2:10x7.5kg each hand
3:same
4:8x10kg each hand

Db trap 3 raise
4x10x3kg each side

Plus 3x10 hanging leg raises
3x10 garhammer raises

Great workout, arms were jacked the whole time

[runnerschick]

Courtesy of Rosie, my thoughts today...

[runnerschick]

Fantastic leg workout this morning, feeling my strength building, great feeling ...details soon

[runnerschick]

Day two:legs
Bb deadlift
1: 5 reps 30kg
2:4 reps 40kg
3:3 reps 45kg
4:2 reps 50kg
5:1 rep 52.5kg

Long lunge
1:5 reps 10kg each hand
2: 4 reps 10kg each hand
3:3 reps 12.5kg each hand
4: 2 reps 13kg each hand
5: 1 rep 15kg

Leg curl
1:6x33kg
2:6x33kg
3:6x40kg
4:6x40kg

Calf raise
1:6x60kg
2:6x75 1/2kg
3:6x87 1/2kg
4:6x90kg

[runner_79]

Just wanted to say that your g looks great on you

-Chris
EBF Rep
Mobile App

[runnerschick]

Haha thanks ....lets just say I can't wait till ur birthday when u wear my favourite suit

[runnerschick]

This morning I was introduced to sprints...all I can say is
Had 1 scoop c4 beforehand and enjoyed 35 mins of awesome energy and sweat! Good start to the day

[runnerschick]

Off to my hip hop/funk class tonight, then back into weight training early tomorrow morning, can't wait

[runnerschick]

Before hip hop/funk class tonight, I did
3x30 criss crosses
3x30 bicycles
3x10x10kg weighted crunches
3x1 min planks

Had 1 scoop pink lemonade c4, then did 60 min class...great way to end the day

[runnerschick]

[runnerschick]

Couldn't wait to get the gym this morning, was buzzing on c4 n ready to lift!

Assisted dips
1:8x20kg
2:8x20kg
3:8x20kg
4:8x15kg
5:8x15kg

Ez Scott curl
4 setsx8x15kg,
5th set 8x17.5kg

Ez skull crusher
3x10x15kg

Standing Bb curl
1:10x15kg
2:8x17.5kg
3:8x20kg

Decline Db tricep extension
1:10x5kg each hand
2:10x5kg each hand
3:10x7.5kg each hand

45 degree seated db hammer curl
3x8x7.5kg each hand

Plus 3x10 garhammer raises
3x30 criss crosses
3x30 bicycles

Arms jacked the whole time,feeling stronger through core as well

[runnerschick]

Long day today, did ten laps in the pool after work to wind down...very relaxed muscles

[runnerschick]

So here's what I just knocked out...Day 4:torso
Face pulls
1:10x12.5kg
2:same
3:same
4:8x17.5kg
5:8x17.5kg

Seated slow Bb shoulder press:
1:10x15kg
2:10x15kg
3:10x15kg
4:8x17.5kg
5:8x17.5kg


Decline rotation press:
4x8x10kg each hand

Db trap 3 raise
4x10x4kg each side

Really enjoying this program, and feeling my strength and body beginning to change

[runnerschick]

Great hip hop/funk class tonight, and beforehand I did
3x30 criss crosses
3x30 bicycles
3x10x10kg weighted crunches
3x1 min planks

Had half scoop Alphamine (yummy), then did 60 min class...was crazy good

[runnerschick]

We can do anything as long as we believe we can...

[runnerschick]

Day one: torso 1:
45 degree 1 1/4 db bench press 5x8x10kg in each hand

Collar to collar bent row:
1:10x20kg
2:10x20kg
3:10x20kg
4:8x22.5kg
5:8x25kg

15 degree neutral grip paused db bench press 3x8x10kg in each hand

Neutral grip seated cable row
1:10x17.5kg
2:10x21kg
3:10x24.5kg

Cable face pull
3x10x12.5kg

Elbow forward cable ext rotation
3x10x2.5kg
Felt a bit lethargic this morning,but pushed through and felt great to finish the workout

Determined to get stronger and push myself beyond any limits

[runnerschick]

Legs tomorrow, keen as custard already....looking to hit some new PRs n push it as hard as I can

[runnerschick]

Half scoop Alphamine n scoop of c4 n off to leg training...here we go!

[runnerschick]

Wow. This mornings workout felt freakin amazing, did not stop once and felt a massive pump thruarms and legs.. New PRs got me so excited to keep pushing forward

Day two:legs
Bb deadlift
1: 5 reps 40kg
2:4 reps 45kg
3:3 reps 50kg
4:2 reps 55kg
5:1 rep 60kg.... I've been trying to hit this weight for so long

Long lunge
1:5 reps 10kg each hand
2: 4 reps 10kg each hand
3:3 reps 12.5kg each hand
4: 2 reps 13kg each hand
5: 1 rep 13kg

Leg curl
1:6x33kg
2:6x33kg
3:6x33kg
4:6x33kg

Calf raise
1:6x60kg
2:6x65 1/2kg
3:6x75kg
4:6x82kg

Plus 3x10 garhammer raises
3x10 hanging leg raises