Bringing back my abs..and getting stronger!

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  1. 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!!


  2. My philosophy today

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  3. 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%

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

  5. This new programme is fantastic! (Thankyou Chris )
    Hit some new PRs, feeling strong and focused ... Details soon
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  6. 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

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

  8. 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!!!!

  9. So very true
    Courtesy of Rosie

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  10. Getting excited to train tomorrow already

  11. 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!

  12. The yohimbine will.help with those trouble areas
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  13. I have faith and determination

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

  15. 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

  16. 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

  17. Home soon
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  18. Never give up

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  19. Day five, arm workout tomorrow morning, getting keen already

  20. Quote Originally Posted by runner_79
    The yohimbine will.help with those trouble areas
    Already feeling a bit tighter in the core

  21. What it does for ya
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  22. It's awesome! Thank you

  23. Just finished my workout n feeling fantastic! New PRs, getting stronger every day ... Details soon

  24. Day 5(wave loading)
    Db hammer curls 5x7kg, 3x8kg, 2x9kg

    2 min rest

    5x8kg, 3x9kg 2x10kg
    Ss..

    Lying skull crusher 5x17.5kg, 3x20kg 2x22.5kg

    2 min rest

    5x20kg, 3x22.5kg 2x25kg

    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 was focused as anything! Strength has def increased, and my abs are coming out, feeling tighter in the core already..
    New PRs got me feeling fantastic

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

    2 min rest

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

    2 min rest

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

    30 degree DB press 3x10x12.5kg
    Ss..
    Trap 3 raises (3x10)
    1:3x7kg
    2:3x7kg
    3:3x8kg
    Ss..
    Pendlay rows (3x10)
    1:20kg
    2:22.5kg
    3:25kg

    3x30 bicycles
    3x30 criss crosses

    Was an awesome workout

  26. Yesterdays workout (wave loading)
    DB bench press 5x13kg, 3x15kg 2x17.5kg

    2 min rest

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

    2 min rest

    5x17.5kg, 3x20kg 2x20kg

    30 degree DB press 3x10x13kg
    Ss..
    Trap 3 raises (3x10)
    1:3x2kg
    2:3x2kg
    3:3x2kg (corrected technique thanks to my helpful bf )
    Ss..
    Pendlay rows (3x10)
    1:20kg
    2:22.5kg
    3:27.5kg


    Enjoyed this workout a lot , legs tomorrow, mixed it up a bit. Can't wait!

  27. Yesterdays workout...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
    5:32.5kg

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

    Was focused n buzzing on 2 nanostim and scoop of ignite 2 the whole time. Great workout. Onto day 5 workout today
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