follow the long yellow brick road...to my recomp..
- 04-11-2013, 09:49 AM
- 04-15-2013, 07:51 AM
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!
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
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
04-15-2013, 07:11 PM
Awesome workout this morning! Arms are jacked to the max, and abs are coming out ... Soccer training tonight, n details asap
04-16-2013, 07:09 AM
This morning's workout:
Standing Over Head Press: Maximum testing
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..
04-17-2013, 07:10 PM
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
04-17-2013, 07:15 PM
04-17-2013, 07:47 PM
04-18-2013, 07:49 PM
Another killer workout this morning, shakey legs after squats ... Details of both yesterdays and todays workouts very soon!!
04-21-2013, 05:18 AM
just thought I would say that your name Kelley rhymes with smelly...
aka Smelly Kelley
...::: Olympus Labs Representative :::...Crossfit - DEMIGOD -
04-22-2013, 01:01 AM
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