Bringing back my abs..and getting stronger!

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  1. Just finished workout n wow...think it was the most switched on, determined and focused workout I've done thus far! Hit some new pr's, feelin damn good! Details soon


  2. Day one: torso one (chest)
    Ss..
    Flat db bench press 5x5
    1:12.5kg
    2:12.5kg
    3:12.5kg
    4:15kg
    5:15kg

    Db chest supported rows 5x5
    1:12.5kg
    2:12.5kg
    3:12.5kg
    4:15kg
    5:15kg

    Wide grip pull up 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Also did 2 unassisted pull ups, a step forward!

    Ss..
    Assisted dips 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Db flye 15 degree 5x5
    1:10kg
    2:10kg
    3:10kg
    4:10kg
    5:12.5kg

    Cable rows (neutral grip) 3x8
    1:9kg
    2:9kg
    3:10kg

    Trap 3 raises 3x8
    1:5kg
    2:5kg
    3:5kg

    Plus 3x10 garhammer raises
    3x10 hanging leg raises

    20 min run

    Very focused workout, raised a sweat and arms were jacked as

    Food to be logged tonight
    •   
       


  3. Quote Originally Posted by runnerschick View Post
    Yes..this made me remember some of the days I'm alone in the gym...
    Want to handstand like bruce lee?

    ----------> lostartofhandbalancing.com <---------------

  4. Anything is possible!
    •   
       


  5. Food log for today
    Breakfast :3 egg omelette with 30g steak and handful of mushrooms mixed in, 1/4 cup white rice

    Snack: handful mixed raw nuts and an apple

    Lunch: 40g chicken breast, 150g mixed veggies (broccoli, cauliflower carrot)

    Snack: cut up banana with one scoop protein

    Dinner: 50g extra lean beef mince, 150g mixed veggies

    2 handfuls of berries

  6. Just finished leg workout, and legs are shaking...gave it my all. Details soon

  7. Quote Originally Posted by runnerschick
    Food log for today
    Breakfast :3 egg omelette with 30g steak and handful of mushrooms mixed in, 1/4 cup white rice

    Snack: handful mixed raw nuts and an apple

    Lunch: 40g chicken breast, 150g mixed veggies (broccoli, cauliflower carrot)

    Snack: cut up banana with one scoop protein

    Dinner: 50g extra lean beef mince, 150g mixed veggies

    2 handfuls of berries
    More protein .needed
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  8. Quote Originally Posted by runner_79

    More protein .needed
    Will correct ...how much of an increase you reckon?

  9. Day two..legs
    Ss..
    Heel elevated Bb squat 5x5
    1:45kg
    2:45kg
    3:50kg
    4:50kg
    5:55kg

    Lying leg curl 5x5
    1:10kg
    2:10kg
    3:10kg
    4:10kg
    5:10kg

    Short step DB lunge 5x4-6 reps
    1:12.5kg x6
    2:12.5kg x6
    3:12.5kg x6
    4:12.5kg x6
    5:12.5kg x6

    Deadlift 5x4-6reps
    1:6x40kg
    2:6x45kg
    3:6x50kg
    4:6x50kg
    5:6x50kg

    3x10 Garhammer raises
    3x10 hanging leg raises

    20 min run

    Gave it my all

  10. Torso two tomorrow, pumped already

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  11. Day 3 torso two
    A1 seated db shoulder press 4x10
    1:13kg
    2:13kg
    3:13kg
    4:13kg

    A2 external rotation (cables) 4x10
    1:6.25kg
    2:6.25kg
    3:9.75kg
    4:9.75kg

    A3 trap 3 raises 4x10
    1:5kg
    2:5kg
    3:5kg
    4:5kg

    B1 chin up 4x8 (assisted, less weight less assistance)
    1:25kg
    2:20kg
    3:15kg
    4:15kg

    B2 db cummerford curls 4x8
    1:7.5kg
    2:7.5kg
    3:7.5kg
    4:7.5kg

    C1: tricep ez bar skull crusher 3x8
    1:17.5kg
    2:17.5kg
    3:17.5kg

    C2 db lateral raises 3x8
    1:7.5kg
    2:7.5kg
    3:10kg

    D1 face pulls 3x10
    1:16.25kg
    2:16.25
    3:16.25kg

    D2 db 45 degree press
    1:12.5kg
    2:12.5kg
    3:13kg

    Worked up a good sweat, arms jacked as!

  12. Torso one workout this arvo, getting keen already


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  13. Day one: torso one (chest)
    Ss..
    Flat db bench press 5x5
    1:12.5kg
    2:12.5kg
    3:15kg
    4:15kg
    5:15kg

    Db chest supported rows 5x5
    1:12.5kg
    2:12.5kg
    3:15kg
    4:15kg
    5:15kg

    Wide grip pull up 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Ss..
    Assisted dips 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Db flye 15 degree 5x5
    1:10kg
    2:10kg
    3:12.5kg
    4:12.5kg
    5:12.5kg

    Cable rows (neutral grip) 3x8
    1:9kg
    2:9kg
    3:10kg

    Trap 3 raises 3x8
    1:5kg
    2:5kg
    3:5kg

    External rotation (cables) 3x8 (corrected grip)
    8x3kg
    8x3kg
    8x3kg

    Plus 4x10 garhammer raises
    4x10 hanging leg raises

    Thoroughly enjoyed the workout, got a great pump from 1/2 scoop ragnarok ( caffeine free) and 1 scoop of craze.

  14. Day one: torso one (chest)
    Ss..
    Flat db bench press 5x5
    1:12.5kg
    2:12.5kg
    3:15kg
    4:15kg
    5:15kg

    Db chest supported rows 5x5
    1:12.5kg
    2:12.5kg
    3:15kg
    4:15kg
    5:15kg

    Wide grip pull up 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Ss..
    Assisted dips 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Db flye 15 degree 5x5
    1:10kg
    2:10kg
    3:12.5kg
    4:12.5kg
    5:12.5kg

    Cable rows (neutral grip) 3x8
    1:9kg
    2:9kg
    3:10kg

    Trap 3 raises 3x8
    1:5kg
    2:5kg
    3:5kg

    External rotation (cables) 3x8 (corrected grip)
    8x3kg
    8x3kg
    8x3kg

    Plus 4x10 garhammer raises
    4x10 hanging leg raises

    Thoroughly enjoyed the workout, got a great pump from 1/2 scoop ragnarok ( caffeine free) and 1 scoop of craze.

  15. Day one: torso one (chest)
    Ss..
    Flat db bench press 5x5
    1:12.5kg
    2:12.5kg
    3:15kg
    4:15kg
    5:15kg

    Db chest supported rows 5x5
    1:12.5kg
    2:12.5kg
    3:15kg
    4:15kg
    5:15kg

    Wide grip pull up 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Ss..
    Assisted dips 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Db flye 15 degree 5x5
    1:10kg
    2:10kg
    3:12.5kg
    4:12.5kg
    5:12.5kg

    Cable rows (neutral grip) 3x8
    1:9kg
    2:9kg
    3:10kg

    Trap 3 raises 3x8
    1:5kg
    2:5kg
    3:5kg

    External rotation (cables) 3x8 (corrected grip)
    8x3kg
    8x3kg
    8x3kg

    Plus 4x10 garhammer raises
    4x10 hanging leg raises

    Thoroughly enjoyed the workout, got a great pump from 1/2 scoop ragnarok ( caffeine free) and 1 scoop of craze.

  16. Oops double post sorry guys, phone delayed

  17. Legs this arvo, keen to get them moving

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  18. Day two..legs
    Ss..
    Heel elevated Bb squat 5x5
    1:50kg
    2:50kg
    3:52.5kg
    4:55kg
    5:57.5kg

    Lying leg curl 5x5
    1:10kg
    2:10kg
    3:10kg
    4:10kg
    5:10kg

    Short step DB lunge 5x4-6 reps
    1:12.5kg x6
    2:12.5kg x6
    3:12.5kg x6
    4:12.5kg x6
    5:12.5kg x6

    Deadlift 5x4-6reps
    1:6x45kg
    2:6x45kg
    3:6x50kg
    4:6x50kg
    5:6x55kg

    3x10 Garhammer raises
    3x10 hanging leg raises

    20 min run


  19. We must never ever give up on our dreams!

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  20. Day three, torso two tomorrow, keen as already!

  21. Day 3 torso two..slightly reduced workout due to fact that stomach was a bit off, but preworkout ignite 2 got me through!

    A1 seated db shoulder press 4x10
    1:12kg
    2:12kg
    3:12kg
    4:12kg

    A2 external rotation (cables) 4x10x1.25kg

    A3 trap 3 raises 4x10
    1:5kg
    2:5kg
    3:5kg
    4:5kg

    B2 db cummerford curls 4x8
    1:7.5kg
    2:7.5kg
    3:7.5kg
    4:7.5kg

    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 3x10
    1:16.25kg
    2:16.25
    3:16.25kg

    Worked up a good sweat, arms jacked as!

  22. Just killed a chest/back/ab workout, pumped the whole time with the help of ignite 2 ... Felt great! Details soon

  23. Day one: torso one (chest)
    Ss..
    Flat db bench press 5x5
    1:12.5kg
    2:12.5kg
    3:15kg
    4:15kg
    5:15kg

    Db chest supported rows 5x5
    1:12.5kg
    2:12.5kg
    3:15kg
    4:15kg
    5:15kg

    Wide grip pull up 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Ss..
    Assisted dips 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Db flye 15 degree 5x5
    1:10kg
    2:10kg
    3:12.5kg
    4:12.5kg
    5:12.5kg

    Cable rows (neutral grip) 3x8
    1:9kg
    2:9kg
    3:10kg

    Trap 3 raises 3x8
    1:5kg
    2:5kg
    3:5kg

    Plus 3x10 garhammer raises
    3x10 hanging leg raises

    Great workout, felt pumped and motivated the whole time! Had 1 scoop of watermelon ignite 2 30 mins pre workout, sure did the trick!

  24. Day two..legs
    Ss..
    Heel elevated Bb squat 5x5
    1:50kg
    2:55kg
    3:55kg
    4:57.5kg
    5:60kg

    Lying leg curl 5x5
    1:10kg
    2:10kg
    3:10kg
    4:10kg
    5:10kg

    Short step DB lunge 5x4-6 reps
    1:12.5kg x6
    2:12.5kg x6
    3:15kg x6
    4:15kg x6
    5:15kg x6

    Deadlift 5x4-6reps
    1:6x45kg
    2:6x45kg
    3:6x50kg
    4:6x50kg
    5:6x55kg

    3x10 Garhammer raises
    3x10 hanging leg raises

    Great workout. Gave everything I had and hit some new PRs

  25. Day 3 torso two
    A1 seated db shoulder press 4x10
    1:13kg
    2:13kg
    3:13kg
    4:13kg

    A2 external rotation (cables) 4x10
    1:6.25kg
    2:6.25kg
    3:9.75kg
    4:9.75kg

    A3 trap 3 raises 4x10
    1:5kg
    2:5kg
    3:5kg
    4:5kg

    B1 chin up 4x8 (assisted, less weight less assistance)
    1:25kg
    2:20kg
    3:15kg
    4:15kg

    B2 db cummerford curls 4x8
    1:7.5kg
    2:7.5kg
    3:7.5kg
    4:7.5kg

    C1: tricep ez bar skull crusher 3x8
    1:17.5kg
    2:17.5kg
    3:17.5kg

    C2 db lateral raises 3x8
    1:5kg
    2:7.5kg
    3:7.5kg

    D1 face pulls 3x10
    1:16.25kg
    2:16.25
    3:16.25kg

    D2 db 45 degree press
    1:12.5kg
    2:12.5kg
    3:12.5kg

    Fantastic workout, dripping with sweat and buzzing from ignite 2

  26. Had a great workout with Chris this arvo

    Flat DB bench press 8x5
    1:12.5kg
    2:12.5kg
    3:13kg
    4:13kg
    5:13kg

    SS
    Heel elevated Bb squat with smith machine
    5x5
    1:50kg
    2:55kg
    3:60kg
    4:60kg
    5:62.5kg

    15degree DB Flye 8x3x7.5kg
    SS
    Deadlifts 5x3x40kg

    Decline Neutral Grip pause DB Press
    8x3
    1:12.5kg
    2:13kg
    3:13kg
    SS
    BB Pendlay Rows snatch grip 8x3
    1:17.5kg
    2:17.5kg
    3:22.5kg

    Finisher
    15kg DB running suicides x 20m x 5 (3 suicides is 1 set. 5 sets in total)

    Thoroughly enjoyed this, felt focused and energized the whole time! Great end to the day

  27. Day one: torso one (chest)
    1 scoop ignite 2 30 mins pre workout n was ready to go!! great stuff
    Ss..
    Flat db bench press 5x5
    1:12.5kg
    2:12.5kg
    3:15kg
    4:15kg
    5:15kg

    Db chest supported rows 5x5
    1:12.5kg
    2:12.5kg
    3:15kg
    4:15kg
    5:15kg

    Wide grip pull up 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Ss..
    Assisted dips 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Db flye 15 degree 5x5 (adjusted technique, slightly lower weight but greater burn)
    1:9kg
    2:9kg
    3:10kg
    4:10kg
    5:10kg

    Cable rows (neutral grip) 3x8
    1:9kg
    2:9kg
    3:10kg

    Trap 3 raises 3x8
    1:5kg
    2:5kg
    3:5kg

    Plus 3x10 garhammer raises
    3x10 hanging leg raises

    Great workout! Arms jacked n buzzing...starting to see some real definition in my arms and abs are also beginning to come out

  28. Leg workout after work this arvo, keen as custard already!

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