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

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  1. Ab work and hip hop/funk class tonight, keen as

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  2. 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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  3. 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

  4. 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!

  5. Fantastic class tonight, was drenched in sweat, n energy seemed to be never ending ... Abs also getting some definition
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  6. 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.

  7. 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

  8. Hitting some Sprints and Ab work this morning, fuelled with Alphamine...will also weigh myself and provide a starting weight

  9. 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

  10. 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

  11. 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.
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  12. 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...

  13. 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

  14. 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

  15. 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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  17. Really enjoyed the first day of a brand new programme ... This girl is getting stronger...details soon

  18. 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

  19. 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

  20. 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.
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  21. 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

  22. No worries, thanks for advice babe
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