Bringing back my abs..and getting stronger!

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    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...
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    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
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    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
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    Smashed my workout this morning, feeling good! Details soon
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    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
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    Just did a 60 min funk/hip hop dance class, was awesome! Weight training tomorrow morning first thing
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    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
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    Have joined a new gym, v excited to train again tomorrow , building up strength
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    Just completed my last day two workout fuelled by craze n oh wow...drenched in sweat and arms jacked as! Details soon
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    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!!
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    New programme starting tomorrow thanks to my awesome bf, can't wait. Hope to see some good numbers weights wise
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    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?
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    Got my soccer boots yesterday all ready for my first season in a long time...v excited

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    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
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    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
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    Just got some pink lemonade c4.....yummmmmmm
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    Leg training after work today, so keen
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    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
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    C4 gives u crazy energy, just finished a 60 min hip hop/funk class, was freakin amazing!
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    and I got hit again
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    Nooo ... U poor thing! hope ur all right...
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    I hope pain eases very soon
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    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!
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    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
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    Quote Originally Posted by runner_79

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

    -Chris
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    True but don't you wear a box to uh protect down there?? I got hit once... Hung up my batt after that lol
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    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
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    ....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
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    Arms day tomorrow ... Have also been told that my abs are starting to show through ...so ill be working on those
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    Fantastic arm workout this morning, and a yoga/Pilates class tonight to work on my flexibility and range of movement. Numbers to come soon
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    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
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    Arms burning this morning, sign of hard work ...hip-hop funk class tonight with some ab work thrown in beforehand, can't wait
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    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
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    Get ready for some weather coming your guys way!
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