Bringing back my abs..and getting stronger!

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  1. Day 3 torso two
    A1 seated db shoulder press 4x10
    1:12kg
    2:12kg
    3:12kg
    4:12.5kg

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

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

    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
    3:7.5kg

    D1 face pulls 3x10
    1:13.75kg
    2:13.75
    3:16.25kg

    D2 db 45 degree press
    1:12kg
    2:12kg
    3:12.5kg

    3x10 garhammer raises
    3x10 hanging leg raises

    Awesome workout


  2. Chest day tomorrow, keen as...also looking to get back into running to pick up my cardiovascular fitness for soccer season
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  3. Quote Originally Posted by runnerschick
    Chest day tomorrow, keen as...also looking to get back into running to pick up my cardiovascular fitness for soccer season
    Start runnin lol
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  4. Haha I will
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  5. 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

  6. 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

  7. 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 <---------------

  8. Anything is possible!

  9. 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

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

  11. 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 -

  12. Quote Originally Posted by runner_79

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

  13. 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

  14. Torso two tomorrow, pumped already

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Size:  16.3 KB

  15. 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!

  16. Torso one workout this arvo, getting keen already


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  17. 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.

  18. 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.

  19. 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.

  20. Oops double post sorry guys, phone delayed

  21. Legs this arvo, keen to get them moving

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Size:  18.2 KB

  22. 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

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