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

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

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    May have to get some g8 myself, is it available in Australia?
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    Finding myself just wanting to train all the time lol....feel I should join some kind of group? its awesome!!
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    Post workout chicken n salad....yummmmmm

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

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    Quote Originally Posted by runner_79 View Post
    Xxx

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    Thanks babe..I know he wouldve been honored to meet you xxx
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    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
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    good stuff...

    should see back fridge...full of cooking for rest of week for uni and work
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    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?
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    2kg chicken
    Salad
    Veggies
    Steak
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    Quote Originally Posted by runner_79 View Post
    2kg chicken
    Salad
    Veggies
    Steak
    Masterchef
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    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?
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    Sorry to bother u guys but does anyone have thoughts on the stretches? Still in a bit of pain.....
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    Just finished a Sprints n abs session,n feel awesome! Pushed thru tightness in thighs n smashed it! Details plus food intake ASAP
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    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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    Just finished legs. They are about to fall off. Lol
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    Strong workout this morning somehow, I don't know how, I found the strength to really push myself and just keep going

    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...jelly legs after this lol

    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

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

    Calf raise
    1:6x82.5kg
    2:6x82.5kg
    3:6x82.5kg
    4:6x90kg

    Feeling a lil bit fatigued, but refuelling now with two boiled eggs, berries n nuts....body definitely getting stronger n more determined to push beyond any limits...
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    Just finished training, n arms r shakingggggg lol
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    Last day of Deload week. Great workout this morning with Chris,good energy, good pump...

    Assisted dips
    1:8x20kg
    2:8x20kg
    3:8x15kg
    4:8x15kg

    Ez Scott curl
    3setsx8x15kg,
    4th set 8x20kg

    Ez skull crusher
    2x10x15kg

    Standing Bb curl
    1:10x15kg
    2:8x17.5kg

    Decline Db tricep extension
    1:10x5kg each hand
    2:10x5kg each hand

    45 degree seated db hammer curl
    2x8x7.5kg each hand

    Plus 3x10 garhammer raises
    3x10 hanging leg raises

    Also a bit of running n a bit of sprinting....
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    Quote Originally Posted by runnerschick View Post
    Sorry to bother u guys but does anyone have thoughts on the stretches? Still in a bit of pain.....
    Foam roll through the front/side of your quads, including your ITB (band down lateral quad) - not fun at first, but compliments quad/hip flexor stretches well...even turning the legs over gently on a cycle erg may help alleviate DOMs!
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    Onezie

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  28. Senior Member
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    Quote Originally Posted by oz_phys View Post

    Foam roll through the front/side of your quads, including your ITB (band down lateral quad) - not fun at first, but compliments quad/hip flexor stretches well...even turning the legs over gently on a cycle erg may help alleviate DOMs!
    Ill give it a go, thanks!
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    Tonight ended up being a rest night due to a rough day at work dampening mood a bit...back in full force first thing tomorrow morning. Bloody keen
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    Progressive overload week..
    Day one: torso 1:
    45 degree 1 1/4 db bench press 5 sets x10x10kg in each hand

    Collar to collar bent row:
    1:10x20kg
    2:10x20kg
    3:8x22.5kg
    4:8x22.5kg
    5:22.5kg
    6:27.5kg

    15 degree neutral grip paused db bench press 5x10x10kg in each hand (got carried away n did an extra set by accident haha)

    Neutral grip seated cable row
    1:12x21kg
    2:10x24.5kg
    3:10x24.5kg
    4:10x24.5kg

    Cable face pull
    4x10x15kg

    Elbow forward cable ext rotation
    2x12x2.5kg
    2x10x5kg (4 sets altogether)

    Great workout ....arms jacked entire time n shaking.
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    Still had some energy tonight, so did 20 mins cardio, alternating between a walk at 7.5km/h, to a jog at 10km, to sprints at 16km/h

    Followed this with 3x15 garhammer raises and 3x15 hanging leg raises
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    Nice

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  34. Senior Member
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    Thanks ....pushing myself as hard as i can, and really enjoying it! Of course, I couldn't be where I am without your guidance and support
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    Alphamine and watermelon c4 had me pumped and sweating buckets this morning..can still feel blood pumping through my arms n legs..

    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

    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 15kg

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

    Calf raise
    1:6x82.5kg
    2:6x82.5kg
    3:6x82.5kg
    4:6x90kg

    Feeling a lil bit fatigued, but refuelling now with two boiled eggs, berries n nuts....body feels strong n I'm determined to push as hard as I possibly can. Will never give less than my best
  36. Senior Member
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    Ab work and hip hop/funk class tonight, keen as

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    Great in between weights day today

    Did 3x15 garhammer raises
    3x15 hanging leg raises

    And then an awesome, fast paced n sweaty Alphamine fuelled dance class....oooooh yeah
    Back into weights on progressive overload in the morning
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    Crazy workout this morning, progressive overload week
    Assisted dips
    1:8x20kg
    2:8x20kg
    3:8x15kg
    4:8x15kg
    5:8x15kg
    6:8x15kg

    Ez Scott curl
    3setsx8x15kg,
    4th set 8x20kg
    5th set 8x20kg
    6th set 8x20kg

    Ez skull crusher
    4x10x15kg

    Standing Bb curl
    1:10x15kg
    2:8x17.5kg
    3:same
    4:same

    Decline Db tricep extension
    1:10x5kg each hand
    2:10x5kg each hand
    3:same
    4:same


    45 degree seated db hammer curl
    4x8x7.5kg

    Sweated buckets...also saw some veinage in my biceps

    Can't lift my arms lol...so good
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    Ab work and dance class tonight, keen ...last day of progressive overload training tomorrow before a week of rest from weights before my next programme provided by my awesome bf, Chris .

    So after tomorrow, this week will be a bit of cardio (starting with soccer training tomorrow night), and some yoga for flexibility work.

    Looking forward to doing some sprints to get pace up for soccer, and improve overall fitness. Even more excited, however to start my next program and get stronger whilst building lean muscle!
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    Fantastic class tonight, was drenched in sweat, n energy seemed to be never ending ... Abs also getting some definition
  

  
 

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