Bringing back my abs..and getting stronger!

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  1. 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


  2. 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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  3. Back into training tomorrow arvo, keen as custard already

  4. 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.
    •   
       


  5. Thinking of getting back to boxing as some cardio for in between weights days

  6. 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

  7. 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!!

  8. 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

  9. 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

  10. 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

  11. Courtesy of Rosie

    Name:  ForumRunner_20121116_061227.jpg
Views: 77
Size:  23.8 KB

  12. 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

  13. 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

  14. in for before/after pics for sure!

  15. Quote Originally Posted by EatMoar View Post
    in for before/after pics for sure!
    Don't do pics. Sorry

  16. 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

  17. Quote Originally Posted by runnerschick

    Don't do pics. Sorry
    Well I'm in anyway then. Lol

  18. Thanks for the support!

  19. Another true gem courtesy of Rosie
    Name:  283275_530313640313358_98448268_n.jpg
Views: 128
Size:  11.8 KB

  20. Starting my new program (thanks to my awesome supportive bf ) either this arvo or tomorrow, so keen!!!!

  21. New program today, bring it on!

  22. Name:  007.fitnessmotivation.weightloss.workout.exercise.jpg
Views: 86
Size:  29.2 KB

    Never give up

  23. Quote Originally Posted by runnerschick View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachment****71 306"/>

    Never give up
    I like that one . Thumbs up**
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