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

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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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  8. Registered User
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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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    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
  16. Registered User
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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
  18. Registered User
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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
  19. Registered User
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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!
  20. Registered User
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    Fantastic class tonight, was drenched in sweat, n energy seemed to be never ending ... Abs also getting some definition
  21. Registered User
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    Last day of progressive overload before a weeks rest from weights and a new program ...

    Gave it 110% this morning, n feeling pretty wiped but strong!
    Day 4:torso
    Strong workout this morning, arms jacked and shaking!
    Had one scoop Alphamine with one scoop c4 preworkout

    Face pulls
    1:8x15kg
    2:8x15kg
    3:8x17.5kg
    4:8x17.5kg
    5:8x17.5kg
    6:8x17.5kg

    Seated slow Bb shoulder press:
    6x8x20kg

    Decline rotation press:
    3x8x10kg each hand
    2x8x12.5kg each hand

    Db trap 3 raise
    5x10x3kg each hand

    Soccer training tonight, and food update and weight update tonight as well.
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    Proper food log n stats will be coming back on here as of tomorrow. Determined to get this body leaner, stronger and faster. 110%, no less.
    Ps, soccer training was great tonight, scored my first goal of the season n got some Sprints in. Really enjoyed it, was drenched in sweat
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    Hitting some Sprints and Ab work this morning, fuelled with Alphamine...will also weigh myself and provide a starting weight
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    This week will be purely cardio with some abs, as a rest from weights before some more strength building from next week onwards...concentration is on lean gains, dropping some body fat, shaping up the abs and getting bloody strong!

    Did 20 mins of cardio this morning, alternating between jogging/running at 12km/h, and working up to 16.5km/h sprints. Was drenched in sweat, great feeling.

    Followed this up with 3x10 garhammer raises
    3x10 hanging leg raises
    3x30 criss crosses
    3x30 bicycles
    3x10 10kg weighted crunches

    My starting weight is 57.1kg, I'd like to get to approx 59kg with the some lean muscle gain.

    Had one scoop Alphamine with one scoop c4 preworkout.
    Food intake for today will be posted tonight.

    Excited about getting this body leaner, faster and stronger
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    Food intake for today:
    1 scoop Alphamine pre workout at 630am

    Breakfast: 2 boiled eggs with 50g shredded chicken
    2 cups of mixed berries

    Snack: protein shake
    Green apple

    1 scoop of Alphamine 20 mins before..
    Lunch:200g chicken
    150g vegies

    Snack: small pack gluten free low carb protein cookies

    Dinner: 180g steak 150g veggies
    Snack: 2 cups of berries

    Good energy today, no lethargy

    1893 calories in total..
    Will be following a specific formula to make sure my intake is right to reach my goals...I'm open to any corrections and/or feedback
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    BW in kg x 2.2 = weight in lbs

    Weight in lbs x 10 on cardio days
    Weight x 12 on weight training days

    Cardio, 15g carbs, 30g protein post w/o
    Weights 30g carbs, 30g protein post w/o.

    On burn days (cardio), limit carbs to berries.

    Weight training days have small brown rice 25g carbs worth at lunch and brekky.
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    Quote Originally Posted by runner_79 View Post
    BW in kg x 2.2 = weight in lbs

    Weight in lbs x 10 on cardio days
    Weight x 12 on weight training days

    Cardio, 15g carbs, 30g protein post w/o
    Weights 30g carbs, 30g protein post w/o.

    On burn days (cardio), limit carbs to berries.

    Weight training days have small brown rice 25g carbs worth at lunch and brekky.
    Thank you babe...
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