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

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  1. Getting into the protein n veggies atm, yummmm. Dance class n abs tonight, keen as ...back into day 4 torso two training tomorrow morning


  2. Best class tonight, energy was 110% all the way through, drenched in sweat! Great way to end the day...
    *dance like nobody is watching*
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  3. Have hit 58.5kg up from 57.1kg, but feeling leaner through my mid section in particular, arms have shaped up somewhat...keen to keep this going

  4. Day 4:torso
    Strong workout this morning, arms jacked and shaking!
    Had one scoop Alphamine with one scoop c4 preworkout

    Face pulls
    1:8x17.5kg
    2:8x17.5kg
    3:8x17.5kg
    4:8x17.5kg
    5:8x17.5kg

    Seated slow Bb shoulder press:
    5x8x20kg

    Decline rotation press:
    4x8x12.5kg each hand

    Db trap 3 raise
    4x10x3kg each hand

    Energy pretty good today so far,few tummy troubles earlier this morning but otherwise ok...

    Food for today will be posted tonight

  5. Just over 2000 cals today
    Food intake for today..
    Breakfast approx 830am
    2 cups mixed berries, 2 boiled eggs and handful raw mixed nuts

    Snack approx 11am
    Strawberry hydroxyburn protein shake, low carb gluten free cookies

    Lunch approx 130pm
    Approx 180-200g lamb with 150g veggies, 1 tsp aioli mayo

    Snack approx 4pm green apple and handful raw mixed nuts

    Dinner approx 730pm
    200g roast beef with150g veggies with 1 tsp dijonnaise
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  6. Something we must all remember

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  7. 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

  8. 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...

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

  10. 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 ...

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

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

  13. 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

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

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

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

  17. Post workout chicken n salad....yummmmmm

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  18. 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

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

  20. 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

  21. 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..

  22. Xxx

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

  23. 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
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