Ran hard at football today, cardio fitness is looking up ...might look into getting some cordygen to kick it up another notch. Leg day tomorrow after work, bring it on! .
May put some progress pics up soon, towards the middle of my next program ...
Just smashed the hell outta my legs
Triset one (4 sets)
BB squat 5-7 reps 1:7x50kg
Lying leg curls 10-12 reps
Calf raises-squatting 4x25
Walking lunges 10-12 reps
4x10x12.5kg each hand
Calf stretches 4x10
Good to feel the burn again
Tomorrow morning I start a new program, can't wait ...time to push my body beyond any limits!! Before pics and Progress pics will be appearing soon as well...
My mantra today
Just finished an incredible workout, fuelled by enhanced, alphamine and pure determination to push myself hard...details asap.
DB Split Snatch 3 x 3 @ 75%-started with a 10kg db today as it was my first day of the programme
Split Squat 3 x 12 with a 15kg bar on my shoulders
1 Arm DB Incline Press 3 x 12x10kg
1 Arm DB Incline Chest Supported Row 3 x 12x7.5kg (again, started light to get correct form on day one)
Camel 2 x 5 Per Set
Complex 2 Contralateral DB RDL 2 x 12 using 7.5kg db
Heavy Band Depressed Scap Pull Down 2 x 6
Push Up 3x5 reps
1 Arm DB Rear Delt Row 3 x 12.7.5kg
Complex 3 Single Leg BB Hip Bridge 3 x 10x15kg
Hip Rotations on Swiss Ball 2 x 6 Per Set
Supine Psoas Hip Flexion 3 x 12
Cable Anti-Rotations 3 x 8 x 2 sec-13.5kg
Really enjoyed this, felt strong in my arms, core and legs...can't wait to hit some some new PR's...bring on tomorrow!
Day two of the new programme this morning, here we go!!
Did runner make this New program too?
Take Initiative... Better Yourself.
Winter Soldier.. Crea-Trona [Bulking Edition]
"The slack hand impoverishes, but the hand of the diligent enriches."-- Proverbs 10:4
Smashed my workout this morning, and have a new appreciation for doing exercises one arm at a time, such as the db clean and jerk, and the one arm db press with supine bridge ...really enjoying this, n feeling strong! Full log tonight
This morning's workout-Day two
DB Clean and Jerk 3 x 3 @ 75%-10kg dumbbell for first day
Single Leg BB RDL 3 x 12 with 10kg barbell
Single Arm DB Press 3 x 12x10kg
Chinese Row 3 x 12x10kg
RF Stretch 2 x 5 Per Set
Traveling Lunge w DB on Shoulders 2 x 12x12.5kg each shoulder
Band Pull Aparts 2 x 6
1 Arm DB Floor Press w Supine Bridge 2 x 12x10kg
1 Arm Pull Downs 2 x 12x12.5kg each side
Single Leg Swiss Ball Curls 3 x Max
Swiss Ball Roll Outs 3 x 6
Wall Psoas March 3 x 6 x 2 sec
Prone Bridge March 3 x 6 x 2 sec
Always believe you can do anything you set your mind to
Couple of workout posts to come, been a bit slack with my posting lol...programme going well so far, feeling strong and making some dietary changes to kick the abs into gear ...
Hope everyone on the forum is well