Bringing back my abs..and getting stronger!

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  1. 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

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  2. 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

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

  4. Never give up

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

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

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

  8. It's awesome! Thank you

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

  10. 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

  11. 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

  12. 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!

  13. 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

  14. 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

  15. Feeling a lot stronger n lovin it

  16. Day one workout tomorrow morning, psyched already

  17. Just finished my workout n feeling great! Arms jacked, core tight and hit some new PRs ....details soon

  18. 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

  19. You are gonna hit PRs each main lift each time. Forces the body to adapt
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  20. 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

  21. 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
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  22. 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

  23. 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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