follow the long yellow brick road...to my recomp.. - AnabolicMinds.com - Page 3

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

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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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    Great workout this morning, was drenched in sweat and legs burning! One scoop of Alphamine pre workout, and I was pumped n ready...

    Started off with 15 mins of sprints ranging from 14km/h to 16.5km/h

    Then put the boxing gloves on and did a combo of:
    1 punch to bag, 1 squat
    2 punches, 2 squats...etc etc all the way up to 10 punches, 10 squats

    Then I worked my way back down from 10:1 to 1 punch and 1 squat

    Legs are on fire after this lol...

    Finished off with a combo of 3x20 punches to bag combined with 3x30 criss crosses and 3x30 bicycles...

    Feel great

    Food intake for today will be posted tonight. Really enjoying pushing myself as hard as I can to get stronger, leaner and faster
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    Today's intake goal 1 256 calories for cardio day (weight in lbs x 10)
    Food intake for today:
    1 scoop Alphamine pre workout at 630am

    Breakfast: 2 boiled eggs with 180g shredded chicken
    2 cups of mixed berries

    Snack: Small Banana

    1 scoop of Alphamine 20 mins before..
    Lunch:180g chicken
    150g vegies

    Snack: green apple

    Dinner: 200g chicken breast 150g veggies

    Total of 1 253 calories
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    After just a few days of clean and careful eating, my abs are already starting to come out of hiding. Even more motivation to work harder and push myself towards greater fitness and strength
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    Really enjoyed the first day of a brand new programme ... This girl is getting stronger...details soon
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    Dance class n abs tonight, pumped
    .. will also put up yesterdays workout n today's food tonight.. seeing some progress in Ab area with food changes already, keen to keep it going n never never EVER give less than my best
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    Yesterdays workout
    Day one:
    Bench Press 5 sets x 3 reps
    5x3x10kg
    T-Bar Row 3 x 10-12
    1:12x10kg
    2:12x10kg
    3:10x15kg
    Complex 1 30 sec rest between moves
    Close Grip Dumbbell Press 2 x 8x12.5kg each hand
    Pulley Row 1:8x9kg
    2:8x11kg
    Lying Triceps Extension (skull crusher) 2 x 6x15kg
    Complex 2 15 sec rest between exercises, 1 min rest between complexes
    Behind neck band pull aparts 3 x 10

    Side Bridge (10 sec/side) 3 x 30 secs each side

    Great first workout, really felt the burn in my arms and shoulders, felt fantastic
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    Quote Originally Posted by runnerschick View Post
    Today's intake goal 1 256 calories for cardio day (weight in lbs x 10)
    Food intake for today:
    1 scoop Alphamine pre workout at 630am

    Breakfast: 2 boiled eggs with 180g shredded chicken
    2 cups of mixed berries

    Snack: Small Banana

    1 scoop of Alphamine 20 mins before..
    Lunch:180g chicken
    150g vegies

    Snack: green apple

    Dinner: 200g chicken breast 150g veggies

    Total of 1 253 calories
    No banana and no green apple on off days or cardio days.
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    Tonight did a brief abs session consisting of:
    3x30 criss crosses
    3x 30 bicycles
    3x8 15kg weighted crunches
    Side Bridge 3 x 30 secs each side

    Followed by a 60 min hip hop/funk class which was fantastic, was drenched in sweat at the end


    Food intake for todayrest day)
    1 scoop Alphamine pre breakfast

    Breakfast: 2 boiled eggs with 100g shredded chicken
    1 cup of mixed berries

    Snack: Small Banana

    1 scoop of Alphamine 20 mins before..
    Lunch:180g chicken
    150g vegies

    Snack: green apple

    Dinner: 200g chicken breast 150g veggies

    Total of 1 038 calories

    Keen for day two
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    No worries, thanks for advice babe
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    More protein. Shake and nuts mid morning
    ...::: EBF REP :::...
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    Quote Originally Posted by runner_79 View Post
    More protein. Shake and nuts mid morning
    Thanks, will do , appetite is getting stronger again too. Abs coming out
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    Crazy good workout this morning, details asap. Appetite is off the hook today too
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    This morning's workout:

    Conventional Dead Lift *** 5 x 3 @ 85%
    5x3x55.25 kg
    Traveling Lunge (hold dumbbells on shoulders) 3 x 10x12.5kg on each shoulder, 1 min rest
    Complex 1
    30 sec rest between moves
    Single leg box squat
    2 x 10

    Barbell Step ups (set box @ 2" below knee) 2 x 8x12.5kg

    Complex 2 15 sec rest between exercises, 45 sec rest between complexes

    Stir the Pot 3 x 6/direction

    Fully elevated glute-hip thrust 3 x 15

    Tall Kneeling Cable Chop 3 x 10/side:
    1:10kg
    2:10kg
    3: 12.5kg

    Also had soccer training tonight. Feeling pretty tired but strong. Food intake to come
  25. Senior Member
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    Food intake for today:
    1 scoop Alphamine pre workout at 630am

    Breakfast: 1 boiled egg with 180g shredded chicken
    1/2 cup Basmati rice

    Snack: protein shake and 50g raw mixed nuts

    1 scoop of Alphamine 20 mins before..
    Lunch:200g chicken
    150g vegies
    1/2 cup basmati rice

    Snack: 1/2 cup of berries

    Dinner: 180g steak 150g veggies

    Total 2300 calories

    Good energy today, no lethargy...hoping I'm on target for weights day with this, still new at this
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    Trying my hardest to make the magic happen
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    ALWAYS pair carbs with protein.
    Not by themselves. I.e berries alone.
    ...::: EBF REP :::...
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  28. Senior Member
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    Quote Originally Posted by runner_79 View Post
    ALWAYS pair carbs with protein.
    Not by themselves. I.e berries alone.
    I understand, so putting them with a little protein powder would be ok? Thanks for help, was rest good?
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    1 scoop Alphamine pre breakfast at
    7 40am

    Breakfast: 1 boiled egg with 150g shredded chicken
    50g berries w 1/4 scoop protein powder

    Snack: protein shake and 35g raw mixed nuts

    1 scoop of Alphamine 20 mins before..
    Lunch: small/medium 160g steak
    150g vegies, 1/2 tsp wholegrain mustard

    Snack: 50g of berries with 1/4 scoop of protein powder

    Dinner: 150g chicken breast 150g veggies

    Total 1202 calories

    Appetite was strong today
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    Better
    ...::: EBF REP :::...
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  31. Senior Member
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    Quote Originally Posted by runner_79 View Post
    Better
    Thanks . Pretty keen to get into day three of weights tomorrow...keep my body guessing
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    Need a sleep aid..
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    Quote Originally Posted by runnerschick View Post
    Need a sleep aid..
    Feel like I can take on the world after my arm n back workout this morning! Details asap
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    Standing Over Head Press 5x3
    1:3x20kg
    2:3x20kg
    3:3x22.5kg
    4:3x22.5kg
    5:3x25kg

    Pull Ups 3 x 10-12, 1 min rest
    1:10x20kg assisted
    2:10x20kg assisted
    3:10x15kg assisted (less weight, less assistance)

    Complex 1 30 sec rest between moves
    Barbell Shrugs 2 x 8
    1:8x20kg
    2:8x22.5kg

    Close Grip Pull Down 2 x 8
    1:8x15kg
    2:8x25kg

    Dumbbell Curl 2 x 6 x7.5kg each hand
    Complex 2 15 sec rest between exercises, 45 sec rest between complexes
    Rear deltoid DB raises 3 x 12x 2.5kg each hand (light to start with to establish technique)
    Prone Bridge March 3 x 10
    Face Pulls 3 x 12
    1:12x12.5kg
    2:12x12.kg
    3:12x15kg
    Band Resisted No-Monies 3 x 10

    Really enjoyed this, back and arms were burning
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    Food intake for today:

    1 scoop Alphamine pre workout at
    630am

    Breakfast: 2 boiled eggs with 160g shredded chicken
    1/4 cup basmati rice

    Snack: protein shake and 35g raw mixed nuts

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

    Snack: 50g of berries with 1/4 scoop of protein powder, another 20g chicken breast in car on way home from work (was starving lol)

    Dinner:Chicken kebab plate with salad and garlic sauce...mmmmmmmm yummy
    protein bar

    total 1 503 calories
    Appetite was strong today, can't seem to stop feeding haha...at least its good food
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    Fantastic workout this morning, arms jacked and legs shaking! Sweating buckets after shuttle runs to finish, details asap plus food for today
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    Today's workout:

    Back Squat 5 x 3 (started light as it was first day of this particular day in programme)
    1:3x40kg
    2:3x42.5kg
    3:3x45kg
    4:3x50kg
    5:3x52.5kg

    Rumanian Dead Lift 3 x 10-12, 1 min rest
    3x10x40kg (can do 1 rep 65kg, but this was 10-12 reps, so lower weight)

    Complex 1 30 sec rest between moves
    Barbell Glute Hip Bridge 2 x 8x17.5kg
    Single Leg RDL 2 x 10
    Band Resisted Barbell Roll Outs 3 x 5 with a 17.5kg barbell
    Baby Get-Ups 3 x 5/side
    Cable Wood-Chops 3 x 6/side
    1:6 per side at 10kg
    2:6 per side at 10kg
    3:6 per side at 12.5kg

    Conditioning
    300 m Shuttle Run 5 @ 88%, 1 min rest

    Very sweaty after this, arms were jacked as, even saw a vein in my bicep after cable wood chops . Great Workout!
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    Food intake for today:
    1 scoop Alphamine pre workout at 630am

    Breakfast: 2 boiled eggs with 150g shredded chicken
    1/4 cup Basmati rice
    1/2 cup bluberries with 1/4 scoop protein powder

    Snack: protein shake and 35g raw mixed nuts

    1 scoop of Alphamine 40 mins before..
    Lunch:160g chicken
    150g vegies
    1/4 cup basmati rice

    Dinner: 160g grilled chicken breast 150g veggies

    Total 1 399 calories
  •   

      
     

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