Bringing back my abs..and getting stronger!

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  1. A positive note to start the year, thanks to Rosie chee

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  2. 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 35 min jog averaging 10-12km/h
    Really enjoyed this, now having roast pork n veggies for lunch to refuel
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  3. I'm greatful for the strength, guidance and love I have in my life. Never forget to tell those around you just how important they are...

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  4. Quote Originally Posted by runnerschick View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=72 502"/>
    That ones sick.
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  5. Kinda cool hey? These give me a bit of extra inspiration and reinforcement

  6. Day two:

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

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

    Close step db lunge 5x8x11kg db in each hand

    30 degree neutral grip db bench press 5x8x11kg each hand

    Trap 3 raises
    5x8x4kg each side

    Neutral grip pull up (assisted, less weight,less assistance)
    1:25kg
    2:25kg
    3:25kg
    4:25kg
    5:2 unassisted pull ups!!

    Great workout with my better half to support me

  7. Day one:

    Bb squat
    1:8x40kg
    2:8x50kg
    3:8x55kg
    4:6x60kg
    5:6x60kg

    Wide grip assisted pull up(less weight, less assistance):
    5x8x25kg

    Bb long lunge
    1: 8x22.5kg
    2:8x22.5kg
    3:8x22.5kg
    4:8x22.5kg
    5:8x22.5kg

    Standing Bb shoulder press
    1:8x22.5kg
    2:8x22.5kg
    3:8x22.5kg
    4:8x22.5kg
    5:8x22.5kg

    Calf raises
    1:8x52.5kg
    2:8x52.5kg
    3:8x52.5kg
    4:8x60kg
    5:8x60kg

    Decline db bench press
    1:10kg
    2:10kg
    3:10kg
    4:12.5kg
    5:12.5kg

    Plus 3x10garhammer raises
    3x10hanging leg raises
    Feeling strong and keen to build up a bit of size in my arms as well as continuing to tighten my core.

  8. Just trained my a$$ off!! Details soon

  9. A great workout this arvo
    Had 1 1/2 scoops of blue razz c4 preworkout, really got me buzzing n energized.
    30min jog at 10-12km/h, really worked up a sweat.
    60 min funk/Latin style dance class
    3x30 bicycles and 3x30 criss crosses with 3x10 hanging leg raises
    3x10 10kg weighted crunches

    Starting a new job tomorrow, and this helped to work off a bit of the nerves. Thinking of trying a new pre workout soon, keen to get stronger, fitter and more defined

  10. 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...

  11. 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

  12. 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

  13. Smashed my workout this morning, feeling good! Details soon

  14. 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

  15. Just did a 60 min funk/hip hop dance class, was awesome! Weight training tomorrow morning first thing

  16. 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

  17. Have joined a new gym, v excited to train again tomorrow , building up strength

  18. Just completed my last day two workout fuelled by craze n oh wow...drenched in sweat and arms jacked as! Details soon

  19. 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!!

  20. New programme starting tomorrow thanks to my awesome bf, can't wait. Hope to see some good numbers weights wise

  21. 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?

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

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  23. 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

  24. 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

  25. Just got some pink lemonade c4.....yummmmmmm
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