Bringing back my abs..and getting stronger!

[runnerschick]

Torso two tomorrow, pumped already

[runnerschick]

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!

[runnerschick]

Torso one workout this arvo, getting keen already

[runnerschick]

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.

[runnerschick]

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.

[runnerschick]

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.

[runnerschick]

Oops double post sorry guys, phone delayed

[runnerschick]

Legs this arvo, keen to get them moving

[runnerschick]

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

[runnerschick]

[runnerschick]

We must never ever give up on our dreams!

[runnerschick]

Day three, torso two tomorrow, keen as already!

[runnerschick]

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!

[runnerschick]

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

[runnerschick]

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!

[runnerschick]

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

[runnerschick]

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

[runnerschick]

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

[runnerschick]

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

[runnerschick]

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