Bringing back my abs..and getting stronger!

Page 5 of 6 First ... 3456 Last
  1. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Name:  534265_10150913099012620_1878985672_n.jpg
Views: 67
Size:  31.3 KB

  2. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Just on a different topic, we have hundreds of bush fires burning down here in Australia, with a homes and lives lost already. Makes you think.about how greatful we must all be for those we love, and the houses we live in...
  3. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,482
    Rep Power
    1861625
    Level
    64
    Lv. Percent
    74.2%
    Achievements Activity ProActivity AuthorityPosting Pro

    Quote Originally Posted by runnerschick
    Just on a different topic, we have hundreds of bush fires burning down here in Australia, with a homes and lives lost already. Makes you think.about how greatful we must all be for those we love, and the houses we live in...
    Yeah it's not good at all for SA, TA, NSW. QLD is next in line for that heatwave and it's supposed to last up here for up to a week! Feel bad for the people out of house and home
    •   
       

  4. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Did a class tonight which was a mixture of yoga and Pilates to work on my core strength and flexibility..stretched out the hamstrings, lower back and through the hips....was good
  5. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Smashed my workout this morning, feeling good! Details soon
  6. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Day two

    Deadlifts
    1:30kg
    2:30kg
    3:30kg
    4:35kg
    5:40kg

    Ez bent rows (pendlay)
    1:20kg
    2:20kg
    3:20kg
    4:22.5kg
    5:22.5kg

    Close step db lunge 5x8x12.5kg db in each hand

    30 degree neutral grip db bench press 5x8x12.5kg each hand

    Trap 3 raises
    5x8x3kg each side

    Neutral grip pull up (assisted, less weight,less assistance)
    1:7kg
    2:7kg
    3:6kg
    4:6kg
    5:2 more unassisted pull ups!!

    Feeling great , starting to feel firmer in the legs and abs starting to show through ...every day getting stronger...happy gal lol
  7. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Name:  007.fitnessmotivation.weightloss.workout.exercise.jpg
Views: 84
Size:  29.2 KB
  8. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Just did a 60 min funk/hip hop dance class, was awesome! Weight training tomorrow morning first thing
  9. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Day one:

    Bb squat
    1:8x40kg
    2:8x50kg
    3:8x50kg
    4:6x60kg
    5:6x60kg

    Wide grip assisted pull up(less weight, less assistance):
    1: 8x7kg
    2:8x7kg
    3:8x6kg
    4:8x6kg
    5:8x6kg

    Bb long lunge
    1: 8x20kg
    2:8x20kg
    3:8x20kg
    4:8x20kg
    5:8x20kg

    Standing Bb shoulder press
    1:8x20kg
    2:8x20kg
    3:8x20kg
    4:8x20kg
    5:8x20kg

    Calf raises
    1:8x50kg
    2:8x50kg
    3:8x50kg
    4:8x50kg
    5:8x50kg

    Decline db bench press
    1:12.5kg
    2:12.5kg
    3:12.5kg
    4:12.5kg
    5:12.5kg

    Plus 3x10 garhammer raises
    3x10 hanging leg raises

    Great workout .... Last week of this program n moving onto a new one soon, keen as! Abs feeling stronger, hoping to build up my arms a bit more
  10. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Name:  556639_10150906852822620_1620732991_n.jpg
Views: 57
Size:  42.0 KB
  11. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Have joined a new gym, v excited to train again tomorrow , building up strength
  12. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Just completed my last day two workout fuelled by craze n oh wow...drenched in sweat and arms jacked as! Details soon
  13. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Last day two workout for this programme today, had one scoop of craze mixed with one scoop ragnarok, n 1 nanostim...

    Deadlifts
    1:30kg
    2:30kg
    3:30kg
    4:40kg
    5:40kg

    Ez bent rows (pendlay)
    1:22.5kg
    2:22.5kg
    3:22.5kg
    4:25kg
    5:25kg

    Close step db lunge 5x8x12.5kg db in each hand

    30 degree neutral grip db bench press 5x8x12.5kg each hand

    Trap 3 raises
    4x8x3kg each side
    And last set 8x4kg

    Neutral grip pull up (assisted, less weight,less assistance)
    1:25kg
    2:25g
    3:20kg
    4:20kg
    5:20kg

    Was v focused n energized for the entire workout, n drenched in sweat!!

    Feeling great , have really enjoyed this programme written by my bf
    , particularly deadlifts. Feeling a lot stronger and have seen some changes in the firmness of legs and tone in back. Keen to keep changing and getting even stronger!!
  14. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    New programme starting tomorrow thanks to my awesome bf, can't wait. Hope to see some good numbers weights wise
  15. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Name:  72875_552996974711691_1740286106_n.jpg
Views: 48
Size:  36.8 KB
  16. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Ok guys, just wondering if anyone had some advice on encouraging appetite as well as foods to assist muscle growth? Appetite has decreased over the past few weeks, and I'm worried as I don't want to lose weight and muscle..ideas?
  17. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Got my soccer boots yesterday all ready for my first season in a long time...v excited

    Name:  ForumRunner_20130118_213716.png
Views: 53
Size:  383.0 KB
  18. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Just finished my first workout of my new program, n all I can say is wow...feeling pumped! Few laps in the pool now, details soon
  19. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Day one: torso 1:
    45 degree 1 1/4 db bench press 5x8x10kg in each hand

    Collar to collar bent row:
    1:8x15kg
    2:8x20kg
    3:20kg
    4:22.5kg
    5:25kg

    15 degree neutral grip paused db bench press 3x8x10kg in each hand

    Neutral grip seated cable row
    1:10x17.5kg
    2:10x21kg
    3:10x24.5kg

    Cable face pull
    3x10x12.5kg

    Elbow forward cable ext rotation
    3x12x2.5kg

    Plus 3x10xgarhammer raises
    3x10 hanging leg raises
    And 7 laps in the indoor pool.

    Great first day
  20. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Just got some pink lemonade c4.....yummmmmmm
  21. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Leg training after work today, so keen
  22. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Decided to leave legs till early tomorrow morning when gym is less busy...however, I had 15 min before my hip hop/funk class tonight, so I did
    3x30 criss crosses
    3x30 bicycles
    3x10x10kg weighted crunches
    3x1 min planks
    3x10 push ups..

    Had 1 scoop pink lemonade c4, now going into my dance class... Feeling good
  23. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    C4 gives u crazy energy, just finished a 60 min hip hop/funk class, was freakin amazing!
  24. Enhanced Body Formulations REP
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Age
    25
    Posts
    7,164
    Rep Power
    2236091
    Level
    71
    Lv. Percent
    93.76%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    and I got hit again
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  25. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Nooo ... U poor thing! hope ur all right...
  26. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    I hope pain eases very soon
  27. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,482
    Rep Power
    1861625
    Level
    64
    Lv. Percent
    74.2%
    Achievements Activity ProActivity AuthorityPosting Pro

    Quote Originally Posted by runner_79
    and I got hit again
    Didn't you learn after the first time that's what boxes are for!
  28. Enhanced Body Formulations REP
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Age
    25
    Posts
    7,164
    Rep Power
    2236091
    Level
    71
    Lv. Percent
    93.76%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Lukef2000 View Post

    Didn't you learn after the first time that's what boxes are for!
    I can't say don't bowl there... Hit at 130km...ouch

    -Chris
    EBF Rep
    Mobile App
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  29. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,482
    Rep Power
    1861625
    Level
    64
    Lv. Percent
    74.2%
    Achievements Activity ProActivity AuthorityPosting Pro

    Quote Originally Posted by runner_79

    I can't say don't bowl there... Hit at 130km...ouch

    -Chris
    EBF Rep
    Mobile App
    True but don't you wear a box to uh protect down there?? I got hit once... Hung up my batt after that lol
  30. Enhanced Body Formulations REP
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Age
    25
    Posts
    7,164
    Rep Power
    2236091
    Level
    71
    Lv. Percent
    93.76%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Lukef2000 View Post

    True but don't you wear a box to uh protect down there?? I got hit once... Hung up my batt after that lol
    Yeah...just bought a new one. Test players one and mate, fuk me dead...I almost cried again. Mind you I got hit last Sunday 13th there lol

    -Chris
    EBF Rep
    Mobile App
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  31. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    ....would seeing my log for today make u feel better?
    Day two:legs
    Bb deadlift
    1: 5 reps 30kg
    2:4 reps 40kg
    3:3 reps 42.5kg
    4:2 reps 45kg
    5:1 rep 50kg

    Long lunge
    1:5 reps 10kg each hand
    2: 4 reps 10kg each hand
    3:3 reps 12.5kg each hand
    4: 2 reps 13kg each hand
    5: 1 rep 17.5kg

    Leg curl
    1:6x14kg
    2:6x26kg
    3:6x33kg
    4:6x33kg

    Calf raise
    1:6x45kg
    2:6x52 1/2kg
    3:6x60kg
    4:6x67 1/2kg

    Strong first leg day...also did ten laps in the pool after work
  32. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Arms day tomorrow ... Have also been told that my abs are starting to show through ...so ill be working on those
  33. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Fantastic arm workout this morning, and a yoga/Pilates class tonight to work on my flexibility and range of movement. Numbers to come soon
  34. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    So this was this morning's workout, first arm day for this program.
    Assisted dips
    1:8x25kg
    2:8x25kg
    3:8x20kg
    4:8x20kg
    5:8x15kg

    Ez Scott curl
    5x8x15kg

    Ez skull crusher
    3x10x15kg

    Standing Bb curl
    1:10x10kg
    2:10x15kg
    3:10x15kg

    Decline Db tricep extension
    1:10x5kg each hand
    2:10x5kg each hand
    3:10x7.5kg each hand

    45 degree seated db hammer curl
    3x7.5kg each hand
  35. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Name:  314243_10151068453952620_1387377902_n.jpg
Views: 30
Size:  44.4 KB
  36. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Name:  423032_10150601054737620_288733122_n.jpg
Views: 98
Size:  18.2 KB
  37. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Arms burning this morning, sign of hard work ...hip-hop funk class tonight with some ab work thrown in beforehand, can't wait
  38. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Before hip hop/funk class tonight, I did
    3x30 criss crosses
    3x30 bicycles
    3x10x10kg weighted crunches
    3x1 min planks

    Had 1 scoop pink lemonade c4, then did 60 min class. Really worked up a sweat. Great stuff
  39. Senior Member
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174582
    Level
    32
    Lv. Percent
    31.14%
    Achievements Activity ProPosting Pro

    Name:  165060_543430822334973_1540183416_n.jpg
Views: 55
Size:  18.2 KB
  40. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,482
    Rep Power
    1861625
    Level
    64
    Lv. Percent
    74.2%
    Achievements Activity ProActivity AuthorityPosting Pro

    Get ready for some weather coming your guys way!
  

  
 

Similar Forum Threads

  1. Bring Back My Boys Pct
    By micjakson in forum Post Cycle Therapy
    Replies: 4
    Last Post: 08-08-2008, 09:32 AM
  2. Alittle Progress on my abs and obliques..
    By Stinger124 in forum Pics
    Replies: 7
    Last Post: 08-06-2006, 02:40 PM
  3. I'm going to try and get my pro card soon...
    By kwyckemynd00 in forum General Chat
    Replies: 35
    Last Post: 06-08-2005, 08:15 AM
  4. Question about PCT's and getting Libido back
    By meila22 in forum Anabolics
    Replies: 1
    Last Post: 01-13-2004, 11:52 PM
  5. Replies: 5
    Last Post: 02-26-2003, 04:17 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in