follow the long yellow brick road...to my recomp..

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  1. Something we must all remember

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  2. Really enjoying this program, body feeling stronger than ever, and I'm determined to work harder every day n achieve everything I set out to
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  3. Just wondering if anyone had any suggestions based on my food intake and what I might need to add/have less of to build muscle, lose fat and boost energy? Eating around 2000-2300 cals per day atm, just getting a bit of tiredness around 330-4pm at the moment...

  4. Gonna cook a gluten free chicken stir fry tonight for Chris n I n family....mmmmm garlic

  5. So this was todays workout ..
    Day one: torso 1:
    45 degree 1 1/4 db bench press 5x8x10kg in each hand

    Collar to collar bent row:
    1:8x20kg
    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
    1:10x21kg
    2:10x21kg
    3:10x24.5kg

    Cable face pull
    2x10x15kg
    3rd set 8x17.5kg

    Elbow forward cable ext rotation
    2x12x2.5kg
    3rd set 10x5kg

    Great workout ...
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  6. Leg training tonight after work meeting.....who thinks I can hit the 65kg mark in deadlifting???

  7. Two words to describe my workout tonight.
    Effing insane!!!!!
    Details asap

  8. Wow. Tonights workout felt bloody amazing, did not stop once and felt a massive pump thru arms and legs.. somehow, I don't know how, I found the strength to really push myself and achieve new goals

    Day two:legs
    Bb deadlift
    1: 5 reps 40kg
    2:4 reps 50kg
    3:3 reps 55kg
    4:2 reps 60kg
    5:1 rep 65kg.... This felt fantastic!
    Still aim to hit 70kg in 8 weeks or less

    Long lunge
    1:5 reps 10kg each hand
    2: 4 reps 10kg each hand
    3:3 reps 12.5kg each hand
    4: 2 reps 12.5kg each hand
    5: 1 rep 12.5kg (legs were a lil shakey with higher Weights in dlift, n wanted to maintain proper technique)

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

    Calf raise
    1:6x82.5kg
    2:6x82.5kg
    3:6x82.5kg
    4:6x82.5kg

    Plus 3x10 garhammer raises
    3x10 hanging leg raises

  9. Felt much more energized today, but unfortunately still awake now and struggling to fall asleep .... Any suggestions would be appreciated

  10. May have to get some g8 myself, is it available in Australia?

  11. Finding myself just wanting to train all the time lol....feel I should join some kind of group? its awesome!!

  12. Post workout chicken n salad....yummmmmm

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  13. Deload time....(first time using this technique, so if I need to adjust, plz let me know)
    Day one: torso 1:
    45 degree 1 1/4 db bench press 4 sets x10x10kg in each hand

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

    15 degree neutral grip paused db bench press 2x10x10kg in each hand

    Neutral grip seated cable row
    1:12x21kg
    2:10x24.5kg


    Cable face pull
    2x10x15kg

    Elbow forward cable ext rotation
    2x12x5kg


    Great workout ....also did a whole lotta squats and boxing on the bag yesterday, so arms and legs r both shakey as.....feelin good

  14. Off to dance class, always works up a great sweat (especially with the help of Alphamine lol) and stretches out the muscles

  15. Food intake for today..
    Breakfast
    2 cups mixed berries, 2 boiled eggs and handful raw mixed nuts

    Snack
    Strawberry hydroxyburn protein shake, low carb gluten free cookies

    Lunch
    Approx 180-200g chicken with 150g salad

    Snack approx 4pm green apple and handful raw mixed nuts, gluten free, low carb protein bar

    Dinner
    200g steak with 2 eggs, 150g veggies

  16. Ill be honouring the memory of my grandfather, Malcolm today as it marks 4 years since he passed. He taught me three things that I always remember:
    1 always try your best, this will always get you far
    2 always be yourself, because there's no one else like you
    3 remember to tell your loved ones how special they are to you

    I think back to these things for inspiration in fitness and life, and felt they might inspire others today..

    I hope he's enjoying a cold beer watching the footy up there..

  17. Xxx

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

  18. Quote Originally Posted by runner_79 View Post
    Xxx

    -Chris
    EBF Rep
    Mobile App
    Thanks babe..I know he wouldve been honored to meet you xxx

  19. Rest day today, have been stretching the muscles through the front of my thighs all day, still sore from squats.
    Sprints and ab work tomorrow morning before getting back into weights

  20. good stuff...

    should see back fridge...full of cooking for rest of week for uni and work
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  21. Quote Originally Posted by runner_79 View Post
    good stuff...

    should see back fridge...full of cooking for rest of week for uni and work
    Thanks
    Nice, what did u cook?

  22. 2kg chicken
    Salad
    Veggies
    Steak
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  23. Quote Originally Posted by runner_79 View Post
    2kg chicken
    Salad
    Veggies
    Steak
    Masterchef

  24. Have had to move training till after work today due to continued tightness n soreness in the legs...have stretched like crazy, any specific stretches I can do for front of the thighs that I may have forgotten?

  25. Sorry to bother u guys but does anyone have thoughts on the stretches? Still in a bit of pain.....

  26. Just finished a Sprints n abs session,n feel awesome! Pushed thru tightness in thighs n smashed it! Details plus food intake ASAP

  27. Great session tonight, had my scoop of Alphamine with one scoop c4 preworkout, had me sweating buckets within ten minutes!

    Did 30 mins cardio, alternating between a walk at 7.5km/h, to a jog at 10km, to sprints at 16km/h

    Followed this with 3x10 garhammer raises and 3x10 hanging leg raises
    Legs feel tight,but otherwise feeling energized

    Food intake for today..
    Breakfast
    2 cups mixed berries, 2 boiled eggs and handful raw mixed nuts

    Snack
    Strawberry hydroxyburn protein shake, low carb gluten free cookies

    Lunch
    Approx 200g steak with 150g veggies

    Snack approx 4pm green apple and handful raw mixed nuts, protein shake

    Dinner
    Two free range, gluten free chicken sausages, 150g veggies w a tsp of aioli mayo
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