Bringing back my abs..and getting stronger!

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  1. Hmmm looking a bit scary up there at the moment, hope u guys r ok. We have seen some heavy rain over past few days, but seems to have cleared today, so fingers crossed we miss it


  2. Day 4:torso
    Face pulls
    1:5x10x12.5kg
    2:same
    3:same
    4:8x15kg
    5:8x15kg

    Seated slow Bb shoulder press:
    5x10x15kg

    Decline rotation press:
    1:10x7.5kg each hand
    2:10x7.5kg each hand
    3:same
    4:8x10kg each hand

    Db trap 3 raise
    4x10x3kg each side

    Plus 3x10 hanging leg raises
    3x10 garhammer raises

    Great workout, arms were jacked the whole time

  3. Courtesy of Rosie, my thoughts today...

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  4. Fantastic leg workout this morning, feeling my strength building, great feeling ...details soon

  5. Day two:legs
    Bb deadlift
    1: 5 reps 30kg
    2:4 reps 40kg
    3:3 reps 45kg
    4:2 reps 50kg
    5:1 rep 52.5kg

    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 15kg

    Leg curl
    1:6x33kg
    2:6x33kg
    3:6x40kg
    4:6x40kg

    Calf raise
    1:6x60kg
    2:6x75 1/2kg
    3:6x87 1/2kg
    4:6x90kg

  6. Just wanted to say that your g looks great on you

    -Chris
    EBF Rep
    Mobile App
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  7. Haha thanks ....lets just say I can't wait till ur birthday when u wear my favourite suit

  8. This morning I was introduced to sprints...all I can say is
    Had 1 scoop c4 beforehand and enjoyed 35 mins of awesome energy and sweat! Good start to the day

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  9. Off to my hip hop/funk class tonight, then back into weight training early tomorrow morning, can't wait

  10. 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...great way to end the day

  11. Couldn't wait to get the gym this morning, was buzzing on c4 n ready to lift!

    Assisted dips
    1:8x20kg
    2:8x20kg
    3:8x20kg
    4:8x15kg
    5:8x15kg

    Ez Scott curl
    4 setsx8x15kg,
    5th set 8x17.5kg

    Ez skull crusher
    3x10x15kg

    Standing Bb curl
    1:10x15kg
    2:8x17.5kg
    3:8x20kg

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

    45 degree seated db hammer curl
    3x8x7.5kg each hand

    Plus 3x10 garhammer raises
    3x30 criss crosses
    3x30 bicycles

    Arms jacked the whole time,feeling stronger through core as well

  12. Long day today, did ten laps in the pool after work to wind down...very relaxed muscles

  13. So here's what I just knocked out...Day 4:torso
    Face pulls
    1:10x12.5kg
    2:same
    3:same
    4:8x17.5kg
    5:8x17.5kg

    Seated slow Bb shoulder press:
    1:10x15kg
    2:10x15kg
    3:10x15kg
    4:8x17.5kg
    5:8x17.5kg


    Decline rotation press:
    4x8x10kg each hand

    Db trap 3 raise
    4x10x4kg each side

    Really enjoying this program, and feeling my strength and body beginning to change

  14. Great hip hop/funk class tonight, and beforehand I did
    3x30 criss crosses
    3x30 bicycles
    3x10x10kg weighted crunches
    3x1 min planks

    Had half scoop Alphamine (yummy), then did 60 min class...was crazy good

  15. We can do anything as long as we believe we can...

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

    Collar to collar bent row:
    1:10x20kg
    2:10x20kg
    3:10x20kg
    4:8x22.5kg
    5:8x25kg

    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
    3x10x2.5kg
    Felt a bit lethargic this morning,but pushed through and felt great to finish the workout

    Determined to get stronger and push myself beyond any limits

  17. Legs tomorrow, keen as custard already....looking to hit some new PRs n push it as hard as I can

  18. Half scoop Alphamine n scoop of c4 n off to leg training...here we go!

  19. Wow. This mornings workout felt freakin amazing, did not stop once and felt a massive pump thruarms and legs.. New PRs got me so excited to keep pushing forward

    Day two:legs
    Bb deadlift
    1: 5 reps 40kg
    2:4 reps 45kg
    3:3 reps 50kg
    4:2 reps 55kg
    5:1 rep 60kg.... I've been trying to hit this weight for so long

    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 13kg

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

    Calf raise
    1:6x60kg
    2:6x65 1/2kg
    3:6x75kg
    4:6x82kg

    Plus 3x10 garhammer raises
    3x10 hanging leg raises

  20. Just that your here...you smell

    -Chris
    EBF Rep
    Mobile App
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -

  21. Quote Originally Posted by runner_79 View Post
    Just that your here...you smell

    -Chris
    EBF Rep
    Mobile App
    Like roses?....lol

  22. So this was yesterdays workout (the internet on my phone has only just come back on now)
    Had a bit of a headache and fatigued feeling in the middle of the workout, but with the support and encouragement of my bf Chris, as well as c4 and Alphamine, I pushed through it

    Assisted dips
    1:8x20kg
    2:8x20kg
    3:8x20kg
    4:8x15kg
    5:8x15kg

    Ez Scott curl
    1:8x15kg
    2:8x15kg
    3:8x15kg
    4:12x10kg (my bar was stolen lol)
    5:8x15kg

    Ez skull crusher
    3x10x15kg

    Standing Bb curl
    1:10x15kg
    2:8x17.5kg
    3:8x20kg

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

    45 degree seated db hammer curl
    3x8x7.5kg each hand

    Ab work and hip hop class tonight , will also start logging food intake

  23. Awesome hip hop class tonight, crazy energy!!! Plus...

    3x30 criss crosses
    3x30 bicycles
    3x10x10kg weighted crunches
    3x1 min planks

    Had half scoop Alphamine mixed with c4 then did 60 min class...was pumped n drenched in sweat...

    Ps thinking of Starting a new log featuring some body stats n goals as well as a Journey of my workouts n food intake

  24. Day 4:torso
    Hit some new PRs this morning, arms have blown up and very warm...had half scoop Alphamine with a scoop of c4 30 mins pre workout.

    Face pulls
    1:5x10x15kg
    2:same
    3:same
    4:8x17.5kg
    5:8x17.5kg

    Seated slow Bb shoulder press:
    1:10x15kg
    2:10x15kg
    3:10x15kg
    4:8x20kg
    5:8x20kg

    Decline rotation press:
    1:10x10kg each hand
    2:10x10kg each hand
    3:8x12.5 each hand
    4:8x12.5kg each hand

    Db trap 3 raise
    4x10x3kg each side

    Great start to the day
    New log tonight
  

  
 

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