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

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  1. 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


  2. good stuff...

    should see back fridge...full of cooking for rest of week for uni and work
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -
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  3. 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?

  4. 2kg chicken
    Salad
    Veggies
    Steak
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

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


  6. 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?

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

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

  9. 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

  10. Just finished legs. They are about to fall off. Lol

  11. 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...

  12. Just finished training, n arms r shakingggggg lol

  13. 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....

  14. 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

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

  16. 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!

  17. 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

  18. 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.

  19. 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

  20. Nice

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

  21. 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

  22. 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
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