Bringing back my abs..and getting stronger!

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  1. Torso two tomorrow, pumped already

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  2. 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!

  3. Torso one workout this arvo, getting keen already


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  4. 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.

  5. 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.

  6. 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.

  7. Oops double post sorry guys, phone delayed

  8. Legs this arvo, keen to get them moving

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  9. 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


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

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

  12. 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!

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

  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

    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!

  15. 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

  16. 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

  17. 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

  18. 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

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

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  20. Day two..legs
    Energy n focus were fantastic thanks to ignite 2

    Ss..
    Heel elevated Bb squat 5x5
    1:57.5kg
    2:57.5kg
    3:57.5kg
    4:60kg
    5:62.5kg

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

    Short step DB lunge 5x4-6 reps
    1:15kg x6
    2:15kg 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, was my last leg day of this program, have really enjoyed it . Gave everything I had and hit some new PRs....can't wait to hit the gym again!!

  21. My philosophy today

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  22. Day 3 torso two
    Had 1 scoop of non dmaa ignite 2 by finaflex 30 mins pre workout

    A1 seated db shoulder press 4x10
    1:13kg
    2:13kg
    3:13kg
    4:13kg

    A2 external rotation (cables) 4x10
    1:3.75kg
    2:3.75kg
    3:3.75kg
    4:3.75kg

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

    B1 chin up 4x8 (assisted, less weight less assistance)
    1:20kg
    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
    2:5kg
    3:7.5kg

    D1 face pulls 3x10
    1:16.75kg
    2:16.75
    3:18.25kg

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

    Worked up a good sweat, arms jacked as! Energy and focus were 110%

  23. Day one of a new strength based training programme tomorrow, keen as! New PRs here I come

  24. This new programme is fantastic! (Thankyou Chris )
    Hit some new PRs, feeling strong and focused ... Details soon

  25. Day 1 (wave loading)
    DB bench press 5x12kg, 3x13kg 2x15kg

    2 min rest

    5x13kg, 3x15kg 2x17.5kg
    Ss..
    DB single arm row 5x15kg, 3x17.5kg 2x20kg

    2 min rest

    5x17.5kg, 3x20kg 2x22.5kg

    30 degree DB press 3x8x12.5kg
    Ss..
    Trap 3 raises (3x10)
    1:3x5kg
    2:3x5kg
    3:3x6kg
    Ss..
    Pendlay rows (3x10)
    1:17.5kg
    2:20kg
    3:22.5kg

    3x10 garhammer raises
    3x10 hanging leg raises

    Day two will be a rest day, and day three will be leg day

  26. Day three and legs today...was awesome! Feelin strong n Still buzzing ..details soon

  27. Day 3(wave loading)
    BB squat (elevated) 5x50kg, 3x55kg, 2x60kg

    2 min rest

    5x55kg, 3x60kg 2x65kg
    Ss..

    Elevated snatch grip deadlift 5x40kg, 3x45kg 2x50kg

    2 min rest

    5x45kg, 3x50kg 2x55kg

    Hamstring curls 5x3
    1: 3x10kg
    2:3x10kg
    3:3x11kg
    4:3x11kg
    5:3x11kg
    Ss..
    Front squats (5x3)
    1:20kg
    2:20kg
    3:25kg
    4:30kg
    5:30kg

    Ss..
    Calf raises (21x3)
    1:80kg
    2:80kg
    3:90kg

    Thoroughly enjoyed this workout, can't wait till next workout!!!!

  28. So very true
    Courtesy of Rosie

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  29. Getting excited to train tomorrow already

  30. Day 5(wave loading)
    Db hammer curls 5x6kg, 3x7kg, 2x8kg

    2 min rest

    5x7kg, 3x8kg 2x9kg
    Ss..

    Lying skull crusher 5x15kg, 3x17.5kg 2x20kg

    2 min rest

    5x17.5kg, 3x20kg 2x22.5kg

    External rotation 3x10
    1: 3x3kg
    2:3x3kg
    3:3x4kg
    Ss..
    Db Cobras 3x10
    1:3kg
    2:4kg
    3:5kg

    3x10 garhammer raises
    3x10 hanging leg raises

    Had 1 scoop of ignite 2 and 2 nanostim 30 mins pre workout n wow...was focused, buzzing like crazy, and felt the biggest pump I've felt so far! Was awesome, can't wait for my next workout!

  31. The yohimbine will.help with those trouble areas
    ...::: Olympus Labs R&D :::...
    Crossfit - DEMIGOD -

  32. I have faith and determination

  33. Can't wait to hit the gym this arvo! Day one, arms, chest and back today with some abs thrown in....oooooh yeah ...

  34. Day 1 (wave loading)
    DB bench press 5x12.5kg, 3x15kg 2x17.5kg

    2 min rest

    5x15kg, 3x17.5kg 2x17.5kg (still working my way up to 20kg in this one)
    Ss..
    DB single arm row 5x15kg, 3x17.5kg 2x20kg

    2 min rest

    5x17.5kg, 3x20kg 2x22.5kg

    30 degree DB press 3x8x12.5kg
    Ss..
    Trap 3 raises (3x10)
    1:3x6kg
    2:3x6kg
    3:3x7kg
    Ss..
    Pendlay rows (3x10)
    1:20kg
    2:22.5kg
    3:25kg

    3x10 garhammer raises
    3x10 hanging leg raises

    Had 1 scoop ignite 2 n 2 nanostim 30 mins pre workout, felt that crazy pump n focus again, thinking of going for full dose next workout!
    New PRs today, yay

  35. Day 3(wave loading)
    BB squat (elevated) 5x55kg, 3x60kg, 2x65kg

    2 min rest

    5x60kg, 3x65kg 2x67.5kg
    Ss..

    Elevated snatch grip deadlift 5x40kg, 3x45kg 2x50kg

    2 min rest

    5x45kg, 3x50kg 2x55kg

    Hamstring curls 5x3
    1: 3x10kg
    2:3x10kg
    3:3x11kg
    4:3x11kg
    5:3x11kg
    Ss..
    Front squats (5x3)
    1:20kg
    2:20kg
    3:25kg
    4:30kg
    5:30kg

    Ss..
    Calf raises (21x3)
    1:80kg
    2:80kg
    3:90kg

    Scoop ignite 2 and 2 nanostim 30 mins pre workout, felt focused and pumped the whole time. Shaky legs! Great workout

  36. Home soon
    ...::: Olympus Labs R&D :::...
    Crossfit - DEMIGOD -

  37. Never give up

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