Bringing back my abs..and getting stronger!

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  1. 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?


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

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  3. 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

  4. 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

  5. Just got some pink lemonade c4.....yummmmmmm
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  6. Leg training after work today, so keen

  7. 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

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

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

  10. Nooo ... U poor thing! hope ur all right...

  11. I hope pain eases very soon

  12. 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!

  13. 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 -

  14. 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

  15. 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 -

  16. ....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

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

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

  19. 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

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

  21. 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

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