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

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  1. More protein. Shake and nuts mid morning
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -


  2. 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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  3. Crazy good workout this morning, details asap. Appetite is off the hook today too

  4. 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

  5. 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

  7. ALWAYS pair carbs with protein.
    Not by themselves. I.e berries alone.
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  8. 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?

  9. 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

  10. Better
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  11. Quote Originally Posted by runner_79 View Post
    Better
    Thanks . Pretty keen to get into day three of weights tomorrow...keep my body guessing

  12. Need a sleep aid..

  13. 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

  14. 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

  15. 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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  17. Fantastic workout this morning, arms jacked and legs shaking! Sweating buckets after shuttle runs to finish, details asap plus food for today

  18. 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!

  19. 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

  20. 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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  21. 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

  22. 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

  23. Freaking crazy, aggressive workout this morning. Legs are shaking and the focus I had was insane...details soon

  24. 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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