Bringing back my abs..and getting stronger!

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  1. 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. subbed!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

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


  4. Quote Originally Posted by benmayro
    subbed!
    Hi Ben
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  5. 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. 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
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  7. Really enjoying pushing myself

  8. I found this one inspirational today

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Views: 680
Size:  44.4 KB

  9. Hitting torso two tomorrow, keen to get my weights up and make some new PRs

  10. Just finished workout, and wow....arms jacked and buzzing like crazy! Hit some higher weights today, feelin good ..details soon

  11. 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. Just finished an awesome workout, pumped with today's numbers ..log soon

  13. 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

  14. 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!

  15. 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..

  16. I'll jump in to follow along

  17. Thanks for your support!

  18. 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
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  19. [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!

  20. Rest day today, feeling firm through my core...legs tomorrow, keen as

  21. Very true
    Name:  ForumRunner_20120913_143021.png
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Size:  355.5 KB

  22. Just smashed a leg and ab workout...feelin great ...details soon

  23. 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

  24. Just finished my torso two workout...n my arms and abs are on fire!! Ooh yeah ... Details soon

  25. 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

  26. Chest day tomorrow, keen as...also looking to get back into running to pick up my cardiovascular fitness for soccer season

  27. 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
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  28. Haha I will

  29. 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

  30. 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

  31. Quote Originally Posted by runnerschick View Post
    Name:  426347_10150620632632620_1427033865_n.jpg
Views: 646
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 <---------------

  32. Anything is possible!

  33. 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

  34. Just finished leg workout, and legs are shaking...gave it my all. Details soon

  35. 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
    ...::: Olympus Labs :::...
    Crossfit - DEMIGOD -

  36. Quote Originally Posted by runner_79

    More protein .needed
    Will correct ...how much of an increase you reckon?

  37. 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
  

  
 

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