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

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    Feeling fantastic after this mornings workout! Finally have some veins coming out, and back n arms r also beginning to change .... Workout and food details asap

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    Today's workout
    Had my scoop of Alphamine 30 mins pre workout, full of energy and focus!

    Day one:
    Bench Press 5 sets x 3 reps
    5x3x10kg
    T-Bar Row 3 x 10-12
    1:12x10kg
    2:10x15kg
    3:10x15kg
    Complex 1 30 sec rest between moves
    Close Grip Dumbbell Press 2 x 8x12.5kg each hand
    Pulley Row 1:8x12.5kg
    2:8x15kg (new weight)
    Lying Triceps Extension (skull crusher) 2 x 6x17.5kg (new weight)
    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

    Awesome workout, really feeling stronger n a bit leaner
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    Food intake for today:

    1 scoop Alphamine pre workout at
    630am

    Breakfast: 2 boiled eggs with 130g shredded chicken
    1/4 cup basmati rice

    Snack: protein shake and 1/2 cup blueberries

    1 scoop of Alphamine 20 mins before..
    Lunch: 160g chicken breast
    150g vegies

    Snack: 35g raw mixed nuts

    Dinner:2 gluten free chicken sausages, 150g veggies

    total 1 400 calories

    Finding it hard to sleep tonight, but will keep hard at it tomorrow first thing
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    Freaking crazy, aggressive workout this morning. Legs are shaking and the focus I had was insane...details soon
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    Two great weights sessions on the weekend, n my arms and back in particular are starting to tone up, with some veins being spotted ...will weigh in tomorrow, leg day. Will post the last couple of workouts to give an idea of how I'm progressing. Soccer training tonight which will include a bucket load of sprint work.

    Let's get stronger, faster n leaner

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    Bout to hit soccer training, hoping I can muster up a bit of energy to kick some goals! Had some chicken n vegies for fuel, rest of food intake will be posted asap
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    Sunday's workout (sorry for delay, but will hopefully give an idea of my progress so far)

    Day one:
    Bench Press 5 sets x 2 reps
    5x2x27.5kg
    T-Bar Row 3 x 6x15kg
    4th set 5x20kg

    Close Grip Dumbbell Press 2 x 5x12.5kg each hand
    Pulley Row 1:8x17.5kg
    2:8x17.5kg (new weight)
    Lying Triceps Extension (skull crusher) 2 x 6x17.5kg
    Complex 2 15 sec rest between exercises, 1 min rest between complexes
    Behind neck band pull aparts 3 x 15

    Side Bridge (10 sec/side) 3 x 40 secs each side
    Have also started using Jack 3D micro, great energy, great pumps and focus
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    Food intake for today:
    Breakfast: 2 boiled eggs, 1 cup of blueberries with 1/4 scoop protein powder

    Snack:35g raw mixed nuts, protein shake

    Lunch: 2 gluten free chicken sausages, 150g veggies

    Snack:Low carb gluten free protein cookies

    Dinner: 140g chicken, 150g veggies

    Total 1 200 calories

    Legs tomorrow morning, pumped already
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    Thought for today

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    Back Squat 5x2
    1:2x50kg
    2:2x50kg
    3:2x55kg
    4:3x55kg
    5:2x55kg

    Rumanian Dead Lift 4 x 5-6, 1 min rest
    1:6x40kg
    2:5x50kg
    3:5x52.5kg
    4:5x55kg

    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 40kg barbell
    Baby Get-Ups 3 x 5/side
    Cable Wood-Chops 3 x 6/side
    1:6 per side at 12.5kg
    2:6 per side at 12.5kg
    3:6 per side at 15kg

    Enjoying challenging myself and pushing my body to the limit. Alphamine and Jack 3D micro (separately) seem to be helping energy wise, but looking to use some kind of sleep aid pretty soon to help me rest easier n wind down at night....
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    Pretty happy with my workout this morning, hit some new PRs n gave it my all...strong believer in the idea that we can all do anything we set our minds to if we only try our hardest . Off to fuel up the body and mind for another day of teaching the young ones, details of gym and food tonight
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    So here's this morning's workout. I had a scoop of Jack 3D micro 30 mins pre workout, had me feeling focused, pumped n ready to take on the world!

    Standing Over Head Press 6x2
    1:2x25kg
    2:2x25kg
    3:2x25kg
    4:2x25kg
    5:2x27.5kg
    6: 2x27.5kg

    Pull Ups 4 x 5-6
    1:6x15kg assisted
    2:6x15kg assisted
    3:6x15kg assisted (less weight, less assistance)

    Complex 1 30 sec rest between moves
    Barbell Shrugs 2 x 5
    1:5x15kg plate each side
    2:5x15kg plate each side

    Close Grip Pull Down 2 x 5
    1:5x25kg
    2:5x25kg

    Dumbbell Curl 2 x 6 x7.5kg each hand

    Rear deltoid DB raises 3 x 15x 3kg each hand
    Prone Bridge March 3 x 5
    Face Pulls 3 x 15
    1:15x15kg
    2:15x15kg
    3:15x15kg
    Band Resisted No-Monies 3 x 15

    Really enjoyed this, back and arms were burning and jacked as anything. Just wanna keep pushing myself to be better and better, stronger and leaner. Gonna hit some cardio tomorrow to prepare for my first soccer game for the season on the weekend. Also, a huge thankyou to my amazing boyfriend Chris for always supporting, guiding and motivating me to be the best I can be. Wouldn't be achieving these goals if it wasn't for him
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    Struggling to sleep again...so I'm seeking a sleep aid available in Australia, any suggestions pretty please?
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    Hey guys, rest day today due to feeling a bit ill n lethargic today; been a rough week at work, but rewarding at the same time with some progress made with a special needs child I work closely with. Hoping to train early tomorrow morning n get butt back into gear.
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    Very unwell today, and unable to eat at the moment. Trying to get some water in, hoping this will pass very soon so I can get back to training!
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    Body feeling quite weak with high temperatures all day, any particular foods that u guys suggest to get into me tomorrow to recover?
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    Quote Originally Posted by runnerschick View Post
    Body feeling quite weak with high temperatures all day, any particular foods that u guys suggest to get into me tomorrow to recover?
    Protect, berries, coconut
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    Quote Originally Posted by runner_79 View Post

    Protect, berries, coconut
    Thanks ... Been getting into the blueberries and protein, feel lil nauseous still but otherwise all right
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    Will post workout tonight, getting back into it today felt good ...keen to get this body stronger again

    On a sidenote, really liking my Jack 3D micro and raspberry lemonade Alphamine preworkout atm, great focus and energy, and great pumps!!
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    Today's workout
    Had my scoop of Alphamine and scoop of jack3d micro 30 mins pre workout, felt focused, pumped and ready to go! As this was my first day back at training after being sick, however, I eased into it, but found myself getting an awesome workout in my arms and back

    Bench Press 5 sets x 2 reps
    1:2x25kg
    2:2x25kg
    3:2x30kg
    4:2x30kg
    5:2x32.5kg
    T-Bar Row 4 x 5-6
    1:6x15kg
    2:6x15kg
    3:5x20kg
    4:5x20kg

    Close Grip Dumbbell Press 2 x 5x12.5kg each hand
    Pulley Row 1:5x17.5kg
    2:5x21kg (new weight)
    Lying Triceps Extension (skull crusher) 2 x 5x17.5kg

    Behind neck band pull aparts 3 x 15

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

    Shrugs 3x6x15kg plates

    Band resisted external shoulder rotations 3x15

    This felt really good, and just good to get my body moving again. Enjoying this programme a great deal, and I've gotta say, my body has never felt this strong before. Each day I'm achieving and believing in myself and my abilities more and more. I will never give less than my best
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    Its spelt jack3d micro
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    Quote Originally Posted by runner_79 View Post
    Its spelt jack3d micro
    Thanks lol...Sorry, all fixed....what did u think of the workout?
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    Legs tomorrow , seeking some new PR's with a strong mind and body growing in strength every day....Food log and a weigh in asap as well. Hope all of you in the AM community are well
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    This morning's workout:

    Conventional Dead Lift 5x3
    3 sets @3x50kg
    2 sets @3x60kg....this hurt but felt amazing to achieve
    (my 1 rep max is 65kg, so 3 reps at 60kg was a tricky one to get to)


    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 8x22.5kg (new weight )


    Stir the Pot 3 x 8/direction

    Fully elevated glute-hip thrust 3 x 15

    Tall Kneeling Cable Chop 3 x 10/side:
    1:10x12.5kg
    2:10x15kg
    3: 10x15kg

    Weighed in at 57.5kg this morning, so weight is remaining steady whilst muscle is becoming more obvious in my arms, back and core. Keen to keep strengthening these muscles and lean out a bit more through my legs and core.

    Food intake today:
    Breakfast:2 boiled eggs, 1/4 cup basmati rice, 130g shredded chicken

    Snack: protein shake and 35g raw mixed nuts, 50g blueberries with 1/4 scoop protein powder

    Lunch:150g chicken breast, 150g veggies

    Dinner: 2 gluten free chicken sausages, 150g veggies and 1 tsp aioli mayo
    150g veggies

    Total 1 407 calories
    Was so good to have my appetite back today, and my energy was 110% better than it has been in days
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    not enough kcals on training days...get that up to about 1700-1800 please
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    No worries, was still hard to get down a lot today, trying very hard... but will make sure I hit that tomorrow add more protein into breakfast n lunch u reckon?..what did u think of everything else?
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    Thankyou for helping me
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    Name:  believe.jpg
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    Feeling great after my session this morning, seeing some veins in the biceps which has me a lil excited lol...now to refuel with lots of good clean food ...details asap
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    My workout had me feeling strong, focused, energized and happy this morning

    Standing Over Head Press 6x2
    1:2x25kg
    2:2x25kg
    3:2x25kg
    4:2x25kg
    5:2x27.5kg
    6: 2x30kg

    Pull Ups 4 x 5-6
    1:6x15kg assisted
    2:6x15kg assisted
    3:6x15kg assisted (less weight, less assistance)

    Complex 1 30 sec rest between moves
    Barbell Shrugs 2 x 5
    1:5x15kg plate each side
    2:5x20kg plate each side

    Close Grip Pull Down 2 x 5
    1:5x25kg
    2:5x30kg

    Dumbbell Curl 1x 5 x7.5kg each hand
    2:1x5x10kg each hand

    Rear deltoid DB raises 3 x 15x 4kg each hand
    Prone Bridge March 3 x 5
    Face Pulls 3 x 15
    1:15x15kg
    2:15x15kg
    3:17.5x15kg
    Band Resisted No-Monies 3 x 15

    Hit some new PRs today, which felt pretty damn good. Very busy day at work today, but gave the hair a bit of a pamper tonight to rejuvinate lol.
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    Gonna do some sprints n Ab work tomorrow, might even throw some pull ups n dips in there, have been learning to do some unassisted ones, which is an awesome feeling ... Keen as custard!
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    This morning's workout, today marks the beginning of the last week of this programme, and I've gotta say, I've enjoyed every second of it , keen to keep pushing myself harder, and getting stronger, leaner and faster!
    Day one:
    Bench Press: Maximum testing
    Hit 3 setsx3 reps @ 32.5kg (week one was 10kg)

    T-Bar Row 1x max repsid 4 reps @ 25kg (started at 10kg)

    Close Grip Dumbbell Press 1x10x12.5kg each hand

    Pulley Row: 1x12x24.5kg

    Lying Triceps Extension (skull crusher) 1x12x17.5kg

    Behind neck band pull aparts 2x12

    Shrugs with weight plate:2x10x20kg each side

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

    Band resisted shoulder rotations 2x15

    3x30 criss crosses
    3x30 bicycles

    3x8x15kg weighted crunches

    Also did a 60 min dance class tonight, sweated it up!

    Happy with my progess so far, feeling far stronger than I was when I started. Ill never give less than my best, my all, 110% all the way. Never ever ever give up

    Food wise, I hit approx 1700 calories today, and energy was much better for it.
    Hope all is well with all of the AM folks
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    Awesome workout this morning! Arms are jacked to the max, and abs are coming out ... Soccer training tonight, n details asap
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    This morning's workout:
    Standing Over Head Press: Maximum testing
    2x2x27.5kg
    then pushed out one rep at 30kg (started at 17.5kg)

    Pull Ups 1x maximum reps
    did 10x15kg assisted, 2 unassisted

    Barbell Shrugs 1 x 10 with a 20kg plate each side

    Close Grip Pull Down 1x12x30kg

    Dumbbell Curl 1 x 12 x7.5kg each hand

    Rear deltoid DB raises 2 x 12x5kg each hand (started at 2.5kg)

    Prone Bridge March 2 x 10

    Face Pulls 2 x 3x17.5kg(started at 12.5kg)

    Band Resisted No-Monies 2x15

    Enjoyed this a lot, felt awesome pushing myself to the limit, and I plan to keep on going!

    On a serious note, for all of those in the US affected by the Boston bombing tragedy, my thoughts and condolences are with you and your families during this awful ordeal..
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    Just finished one of the most focused workouts I've ever done. Feeling strong in body and mind, like I can take on the world ....smashed legs this morning, details tonight
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    Good stuff
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    Quote Originally Posted by runner_79 View Post
    Good stuff
    Thanks , keen to keep on going n pushing as hard as I can to get stronger
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    Another killer workout this morning, shakey legs after squats ... Details of both yesterdays and todays workouts very soon!!
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    just thought I would say that your name Kelley rhymes with smelly...

    aka Smelly Kelley
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    Quote Originally Posted by runner_79 View Post
    just thought I would say that your name Kelley rhymes with smelly...

    aka Smelly Kelley
    Haha good one lol ...new log of my brand new workout (thank you Chris ) coming tonight, day one yesterday, was awesome! Stay tuned for new prs n exciting achievements
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