Bringing back my abs..and getting stronger!

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    Day five, arm workout tomorrow morning, getting keen already

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    Quote Originally Posted by runner_79
    The yohimbine will.help with those trouble areas
    Already feeling a bit tighter in the core
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    What it does for ya
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    It's awesome! Thank you
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    Just finished my workout n feeling fantastic! New PRs, getting stronger every day ... Details soon
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    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
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    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
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    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!
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    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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    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

    3x30 bicycles
    3x30 criss crosses

    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. Good workout
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    Feeling a lot stronger n lovin it
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    Day one workout tomorrow morning, psyched already
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    Just finished my workout n feeling great! Arms jacked, core tight and hit some new PRs ....details soon
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    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)
    1:3x3kg
    2:3x3kg
    3:3x3kg
    Ss..
    Pendlay rows (3x10)
    1:20kg
    2:22.5kg
    3:30kg

    3x30 bicycles
    3x30 criss crosses

    Really enjoyed this
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    You are gonna hit PRs each main lift each time. Forces the body to adapt
    ...::: EBF REP :::...
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    Quote Originally Posted by runner_79
    You are gonna hit PRs each main lift each time. Forces the body to adapt
    Feels good, becoming a strong gal
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    Quote Originally Posted by runnerschick

    Feels good, becoming a strong gal
    When you are happy with your size, i will help bring up abba dabbas with slight tweaking
    ...::: EBF REP :::...
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    Quote Originally Posted by runner_79

    When you are happy with your size, i will help bring up abba dabbas with slight tweaking
    Pretty happy with size atm, think only 3 wks to go with this program,maybe even two?sounds great, Your support means a lot to me, thank you
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    This mornings 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 energized on a scoop of craze n ragnarok mixed together, great workout
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    Rest day today, went for a 35 min jog at 9km/h and did some ab work:
    3x30 garhammer raises
    3x30 hanging leg raises
    3x30 bicycles
    3x30 criss crosses
    Hoping to do a bit of cardio in between weights days to get cardio fitness up again
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    Day 5(wave loading)
    Db hammer curls 5x8kg, 3x9kg, 2x10kg

    2 min rest

    5x9kg, 3x10kg 2x11kg
    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

    3x30 bicycles
    3x30 criss crosses

    4 nanostim and scoop of ignite 2 (my last one...tear ;(.. lol) pre workout, felt v focused the entire workout
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    Back into training tomorrow arvo, keen as custard already
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    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 2x17.5kg

    2 min rest

    5x17.5kg, 3x17.5kg 2x17.5kg

    30 degree DB press 3x10x12.5kg
    Ss..
    Trap 3 raises (3x10)
    1:3x4kg
    2:3x4kg
    3:3x4kg
    Ss..
    Pendlay rows (3x10)
    1:20kg
    2:22.5kg
    3:25kg

    3x30 bicycles
    3x30 criss crosses
    3x10 hanging leg raises

    Good focus and energy today, 4 nano stim plus one scoop craze with one scoop ragnarok pre workout, felt good.
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    Thinking of getting back to boxing as some cardio for in between weights days
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    Was leg day today....they're a tad shaky!
    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 energized on a scoop of craze n ragnarok mixed together, as well as 4 nano stim great workout to relieve study tension
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    Rest day today, went for a 35 min jog between 9.5-10km/h and did some ab work:
    3x30 garhammer raises
    3x30 bicycles
    3x30 criss crosses
    Felt good to get moving for a bit, and bought some new boxing gloves today, bring it on!!
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    Strong workout this morning, fuelled by scoop of c4 thx to my awesome bf
    Day 5(wave loading)
    Db hammer curls 5x8kg, 3x9kg, 2x10kg

    2 min rest

    5x9kg, 3x10kg 2x11kg
    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

    3x30 garhammer raises
    3x30 hanging leg raises
    Arms blew up like crazy, n abs definitely gathering definition
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    Thinkin of hitting some cardio early tomorrow morning boxing later in the week to mix it up with the weights, keep my body guessing and get stronger
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    A great workout this morning ..had 4 nanostim and a scoop of ragnarok mixed with scoop of craze pre workout.
    35 min jog at 10-12km/h, really worked up a sweat.
    3x15 20kg weighted crunches Ss with 3x10 hanging leg raises
    3x10 garhammer raises

    Feeling great, strong and full of positive energy;a lot of this is due to the wonderful guidance and support I have around me
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    Courtesy of Rosie

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    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 2x17.5kg

    2 min rest

    5x17.5kg, 3x17.5kg 2x17.5kg

    30 degree DB press 3x10x12.5kg
    Ss..
    Trap 3 raises (3x10)
    1:3x4kg
    2:3x4kg
    3:3x4kg
    Ss..
    Pendlay rows (3x10)
    1:22.5kg
    2:25kg
    3:30kg

    Slightly fatigued today, but still a strong workout ...thinking of switching pre workouts soon to change it up, have been recommended blue razz c4....yummy
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    There is a boxing session at 5 45am tomorrow...to do or not? Hmmmm lol...or weights sesh. Either way, waking up to c4 (thanks to my generous bf) and sweating it out
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    in for before/after pics for sure!
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    Quote Originally Posted by EatMoar View Post
    in for before/after pics for sure!
    Don't do pics. Sorry
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    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

    Last leg day for this program, keen to start my next one
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    Quote Originally Posted by runnerschick

    Don't do pics. Sorry
    Well I'm in anyway then. Lol
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    Thanks for the support!
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