Bringing back my abs..and getting stronger!

Page 1 of 6 123 ... Last
  1. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Bringing back my abs..and getting stronger!


    So this was Friday's workout, day one: torso one (chest)
    Ss..
    Flat db bench press 5x5
    1:12.5kg
    2:12.5kg
    3:12.5kg
    4:12.5kg
    5:12.5kg

    Db chest supported rows 5x5
    1:12.5kg
    2:12.5kg
    3:12.5kg
    4:12.5kg
    5:12.5kg

    Wide grip pull up 5x5 (less weight less assistance)
    1:6kg
    2:6kg
    3:6kg
    4:5kg
    5:5kg

    Ss..
    Assisted dips 5x5 (less weight less assistance)
    1:6kg
    2:5kg
    3:5kg
    4:5kg
    5:5kg

    Db flye 15 degree 5x5
    1:8kg
    2:8kg
    3:8kg
    4:8kg
    5:8kg

    Cable rows (neutral grip) 3x8
    1:5kg
    2:6kg
    3:6kg

    Trap 3 raises 3x8
    1:3kg
    2:3kg
    3:3kg

    Arms jacked as! Loved it...

    Leg day today, details to come!

  2. Registered User
    benmayro's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Mar 2012
    Location
    Pa
    Posts
    1,914
    Rep Power
    128834

    subbed!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
  3. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Thanks Ben , hopefully get some good numbers/results up here!
    •   
       

  4. Enhanced Body Formulations REP
    Board Sponsor
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Location
    Australia
    Age
    25
    Posts
    6,960
    Rep Power
    1838729

    Quote Originally Posted by benmayro
    subbed!
    Hi Ben
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  5. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Day two..legs
    Ss..
    Heel elevated Bb squat 5x5
    1:30kg
    2:30kg
    3:35kg
    4:37.5kg
    5:37.5kg

    Lying leg curl 5x5
    1:20kg
    2:20kg
    3:20kg
    4:25kg
    5:25kg

    Short step DB lunge 5x4-6 reps
    1:11kg x6
    2:11kg x6
    3:11kg x6
    4:11kg x6
    5:11kg x6

    Deadlift 5x4-6reps
    1:6x40kg
    2:6x40kg
    3:6x45kg
    4:6x45kg
    5:6x50kg

    Felt very energized and focused throughout the workout
  6. Enhanced Body Formulations REP
    Board Sponsor
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Location
    Australia
    Age
    25
    Posts
    6,960
    Rep Power
    1838729

    Quote Originally Posted by runnerschick
    Day two..legs
    Ss..
    Heel elevated Bb squat 5x5
    1:30kg
    2:30kg
    3:35kg
    4:37.5kg
    5:37.5kg

    Lying leg curl 5x5
    1:20kg
    2:20kg
    3:20kg
    4:25kg
    5:25kg

    Short step DB lunge 5x4-6 reps
    1:11kg x6
    2:11kg x6
    3:11kg x6
    4:11kg x6
    5:11kg x6

    Deadlift 5x4-6reps
    1:6x40kg
    2:6x40kg
    3:6x45kg
    4:6x45kg
    5:6x50kg

    Felt very energized and focused throughout the workout
    Good job
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  7. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Really enjoying pushing myself
  8. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    I found this one inspirational today

    Name:  314243_10151068453952620_1387377902_n.jpg
Views: 673
Size:  44.4 KB
  9. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Hitting torso two tomorrow, keen to get my weights up and make some new PRs
  10. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Just finished workout, and wow....arms jacked and buzzing like crazy! Hit some higher weights today, feelin good ..details soon
  11. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Day 3 torso two
    A1 seated db shoulder press 4x10
    1:10kg
    2:10kg
    3:10kg
    4:12.5kg

    A2 external rotation (cables) 4x10
    1:3kg
    2:3kg
    3:4kg
    4:4kg

    A3 trap 3 raises 4x10
    1:3kg
    2:3kg
    3:3kg
    4:3kg

    B1 chin up 4x8 (assisted, less weight less assistance)
    1:6kg
    2:6kg
    3:5kg
    4:5kg

    B2 db cummerford curls 4x8
    1:6kg
    2:6kg
    3:8kg
    4:8kg

    C1: tricep ez bar skull crusher 3x8
    1:17.5kg
    2:17.5kg
    3:17.5kg

    C2 db lateral raises 3x8
    1:6kg
    2:6kg
    3:6kg

    D1 face pulls 3x10x6kg
    D2 db 45 degree press
    1:10kg
    2:10kg
    3:12.5kg

    Felt great
  12. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Name:  426347_10150620632632620_1427033865_n.jpg
Views: 618
Size:  38.5 KB
  13. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Just finished an awesome workout, pumped with today's numbers ..log soon
  14. Registered User
    howwedo107's Avatar
    Stats
    5'8"  200 lbs.
    Join Date
    Dec 2011
    Posts
    5,306
    Rep Power
    1941541

    Nice log...you want to throw PNI'S thermadex into your arsenal? If your interested in logging it PM me
    Email me for free prodigy samples
    Ricky@pni-online.com
    www.pni-online.com
  15. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Quote Originally Posted by howwedo107
    Nice log...you want to throw PNI'S thermadex into your arsenal? If your interested in logging it PM me
    Thanks, Chris has supplied me with this program, and for that I'm eternally grateful . As far as the thermadex, I'm not really after a fat burner at this stage, but if I change my mind I'll let u know. Thanks for your suggestions and support!
  16. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Day one: torso one (chest)
    Ss..
    Flat db bench press 5x5
    1:12.5kg
    2:12.5kg
    3:12.5kg
    4:12.5kg
    5:12.5kg

    Db chest supported rows 5x5
    1:12.5kg
    2:12.5kg
    3:12.5kg
    4:12.5kg
    5:12.5kg

    Wide grip pull up 5x5 (less weight less assistance)
    1:6kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Also did my first unassisted pull up, only one, but a step forward!

    Ss..
    Assisted dips 5x5 (less weight less assistance)
    1:6kg
    2:5kg
    3:5kg
    4:4kg
    5:4kg

    Db flye 15 degree 5x5
    1:8kg
    2:8kg
    3:9kg
    4:9kg
    5:10kg

    Cable rows (neutral grip) 3x8
    1:7kg
    2:8kg
    3:9kg

    Trap 3 raises 3x8
    1:4kg
    2:4kg
    3:4kg

    Plus 3x10 garhammer raises
    3x10 hanging leg raises

    Arms jacked as! Some weight increases from last chest day, feeling stronger and liking it..
  17. Registered User
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Location
    Australia
    Posts
    4,410
    Rep Power
    1807705

    I'll jump in to follow along
    Mind and Muscle board representative.
  18. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Thanks for your support!
  19. Enhanced Body Formulations REP
    Board Sponsor
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Location
    Australia
    Age
    25
    Posts
    6,960
    Rep Power
    1838729

    Quote Originally Posted by howwedo107 View Post
    Nice log...you want to throw PNI'S thermadex into your arsenal? If your interested in logging it PM me
    what a lucky chance to jump on that...take it...
    Very solid looking formula and you are doing them well HWWD
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  20. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    [QUOTE="howwedo107"]Nice log...you want to throw PNI'S thermadex into your arsenal? If your interested in logging it PM me[/QUOTE

    I might just take you up on this...thanks for the offer!
  21. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Rest day today, feeling firm through my core...legs tomorrow, keen as
  22. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Very true
    Name:  ForumRunner_20120913_143021.png
Views: 140
Size:  355.5 KB
  23. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Just smashed a leg and ab workout...feelin great ...details soon
  24. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Day two..legs
    Ss..
    Heel elevated Bb squat 5x5
    1:40kg
    2:40kg
    3:45kg
    4:50kg
    5:50kg

    Lying leg curl 5x5
    1:9kg
    2:9kg
    3:10kg
    4:10kg
    5:11kg

    Short step DB lunge 5x4-6 reps
    1:12.5kg x6
    2:12.5kg x6
    3:12.5kg x6
    4:12.5kg x6
    5:12.5kg x6

    Deadlift 5x4-6reps
    1:6x40kg
    2:6x40kg
    3:6x45kg
    4:6x50kg
    5:6x50kg

    3x10 garhammer raises
    3x10 hanging leg raises

    Felt focused and strong throughout the workout
  25. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Just finished my torso two workout...n my arms and abs are on fire!! Ooh yeah ... Details soon
  26. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Day 3 torso two
    A1 seated db shoulder press 4x10
    1:12kg
    2:12kg
    3:12kg
    4:12.5kg

    A2 external rotation (cables) 4x10
    1:6.25kg
    2:6.25kg
    3:9.75kg
    4:9.75kg

    A3 trap 3 raises 4x10
    1:4kg
    2:4kg
    3:4kg
    4:4kg

    B1 chin up 4x8 (assisted, less weight less assistance)
    1:25kg
    2:20kg
    3:15kg
    4:15kg

    B2 db cummerford curls 4x8
    1:7.5kg
    2:7.5kg
    3:7.5kg
    4:7.5kg

    C1: tricep ez bar skull crusher 3x8
    1:17.5kg
    2:17.5kg
    3:17.5kg

    C2 db lateral raises 3x8
    1:7.5kg
    2:7.5kg
    3:7.5kg

    D1 face pulls 3x10
    1:13.75kg
    2:13.75
    3:16.25kg

    D2 db 45 degree press
    1:12kg
    2:12kg
    3:12.5kg

    3x10 garhammer raises
    3x10 hanging leg raises

    Awesome workout
  27. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Chest day tomorrow, keen as...also looking to get back into running to pick up my cardiovascular fitness for soccer season
  28. Enhanced Body Formulations REP
    Board Sponsor
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Location
    Australia
    Age
    25
    Posts
    6,960
    Rep Power
    1838729

    Quote Originally Posted by runnerschick
    Chest day tomorrow, keen as...also looking to get back into running to pick up my cardiovascular fitness for soccer season
    Start runnin lol
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  29. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Haha I will
  30. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Name:  252360_10150902675907620_756634131_n.jpg
Views: 103
Size:  11.6 KB
  31. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Just finished workout n wow...think it was the most switched on, determined and focused workout I've done thus far! Hit some new pr's, feelin damn good! Details soon
  32. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Day one: torso one (chest)
    Ss..
    Flat db bench press 5x5
    1:12.5kg
    2:12.5kg
    3:12.5kg
    4:15kg
    5:15kg

    Db chest supported rows 5x5
    1:12.5kg
    2:12.5kg
    3:12.5kg
    4:15kg
    5:15kg

    Wide grip pull up 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Also did 2 unassisted pull ups, a step forward!

    Ss..
    Assisted dips 5x5 (less weight less assistance)
    1:5kg
    2:5kg
    3:5kg
    4:5kg
    5:4kg

    Db flye 15 degree 5x5
    1:10kg
    2:10kg
    3:10kg
    4:10kg
    5:12.5kg

    Cable rows (neutral grip) 3x8
    1:9kg
    2:9kg
    3:10kg

    Trap 3 raises 3x8
    1:5kg
    2:5kg
    3:5kg

    Plus 3x10 garhammer raises
    3x10 hanging leg raises

    20 min run

    Very focused workout, raised a sweat and arms were jacked as

    Food to be logged tonight
  33. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Name:  306560_10150934125782620_230078190_n.jpg
Views: 81
Size:  34.7 KB
  34. Registered User
    loganchristop's Avatar
    Stats
    5'8"  176 lbs.
    Join Date
    Sep 2012
    Posts
    35
    Rep Power
    41

    Quote Originally Posted by runnerschick View Post
    Name:  426347_10150620632632620_1427033865_n.jpg
Views: 618
Size:  38.5 KB
    Yes..this made me remember some of the days I'm alone in the gym...
    Want to handstand like bruce lee?

    ----------> lostartofhandbalancing.com <---------------
  35. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Anything is possible!
  36. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Food log for today
    Breakfast :3 egg omelette with 30g steak and handful of mushrooms mixed in, 1/4 cup white rice

    Snack: handful mixed raw nuts and an apple

    Lunch: 40g chicken breast, 150g mixed veggies (broccoli, cauliflower carrot)

    Snack: cut up banana with one scoop protein

    Dinner: 50g extra lean beef mince, 150g mixed veggies

    2 handfuls of berries
  37. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Just finished leg workout, and legs are shaking...gave it my all. Details soon
  38. Enhanced Body Formulations REP
    Board Sponsor
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Location
    Australia
    Age
    25
    Posts
    6,960
    Rep Power
    1838729

    Quote Originally Posted by runnerschick
    Food log for today
    Breakfast :3 egg omelette with 30g steak and handful of mushrooms mixed in, 1/4 cup white rice

    Snack: handful mixed raw nuts and an apple

    Lunch: 40g chicken breast, 150g mixed veggies (broccoli, cauliflower carrot)

    Snack: cut up banana with one scoop protein

    Dinner: 50g extra lean beef mince, 150g mixed veggies

    2 handfuls of berries
    More protein .needed
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  39. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Quote Originally Posted by runner_79

    More protein .needed
    Will correct ...how much of an increase you reckon?
  40. Registered User
    runnerschick's Avatar
    Stats
    5'5"  128 lbs.
    Join Date
    Jun 2012
    Posts
    1,324
    Rep Power
    174578

    Day two..legs
    Ss..
    Heel elevated Bb squat 5x5
    1:45kg
    2:45kg
    3:50kg
    4:50kg
    5:55kg

    Lying leg curl 5x5
    1:10kg
    2:10kg
    3:10kg
    4:10kg
    5:10kg

    Short step DB lunge 5x4-6 reps
    1:12.5kg x6
    2:12.5kg x6
    3:12.5kg x6
    4:12.5kg x6
    5:12.5kg x6

    Deadlift 5x4-6reps
    1:6x40kg
    2:6x45kg
    3:6x50kg
    4:6x50kg
    5:6x50kg

    3x10 Garhammer raises
    3x10 hanging leg raises

    20 min run

    Gave it my all
  •   

      
     

Similar Forum Threads

  1. Bring Back My Boys Pct
    By micjakson in forum Post Cycle Therapy
    Replies: 4
    Last Post: 08-08-2008, 07:32 AM
  2. Alittle Progress on my abs and obliques..
    By Stinger124 in forum Pics
    Replies: 7
    Last Post: 08-06-2006, 12:40 PM
  3. I'm going to try and get my pro card soon...
    By kwyckemynd00 in forum General Chat
    Replies: 35
    Last Post: 06-08-2005, 06:15 AM
  4. Question about PCT's and getting Libido back
    By meila22 in forum Anabolics
    Replies: 1
    Last Post: 01-13-2004, 09:52 PM
  5. Replies: 5
    Last Post: 02-26-2003, 02:17 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in