Bringing back my abs..and getting stronger!

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  1. Leg training after work today, so keen


  2. 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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  3. C4 gives u crazy energy, just finished a 60 min hip hop/funk class, was freakin amazing!

  4. and I got hit again
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  5. Nooo ... U poor thing! hope ur all right...
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  6. I hope pain eases very soon

  7. 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!

  8. 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
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  9. 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

  10. 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
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  11. ....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

  12. Arms day tomorrow ... Have also been told that my abs are starting to show through ...so ill be working on those

  13. Fantastic arm workout this morning, and a yoga/Pilates class tonight to work on my flexibility and range of movement. Numbers to come soon

  14. 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

  15. Arms burning this morning, sign of hard work ...hip-hop funk class tonight with some ab work thrown in beforehand, can't wait

  16. 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

  17. Get ready for some weather coming your guys way!

  18. 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

  19. 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

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

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

  22. 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

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

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

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

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

  27. 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
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