A Tornado of Trisets :)

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  1. DB Split Snatch 3 x 3 @ 75%-started with a 10kg db today as it was my first day of the programme

    Complex 1
    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!
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  2. Day two of the new programme this morning, here we go!!

  3. Did runner make this New program too?
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  4. Quote Originally Posted by IrishSoldier View Post
    Did runner make this New program too?
    He provided it, yes ...he supports and guides my training in a big way, owe a lot to him, I'm eternally grateful

  5. 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

  6. This morning's workout-Day two
    DB Clean and Jerk 3 x 3 @ 75%-10kg dumbbell for first day

    Complex 1
    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

    Complex 2
    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

    Complex 3
    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

  7. Always believe you can do anything you set your mind to

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  8. 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

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  9. DB Split Snatch 3 x 3 @ 75%-12.5kg db (up from 10kg)

    Complex 1
    Split Squat 3 x 12 with a 15kg bar on my shoulders
    1 Arm DB Incline Press 2 x 12x10kg , 3rd set 12x12.5kg
    1 Arm DB Incline Chest Supported Row 3 x 12x10kg (up from 7.5kg)
    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

    Good strong feeling to start the day. Here is my first pic to give an idea of where I'm at. Core pic, as this the area I'd like to see improve the most. Will try and take another at end of each week for next 4 weeks


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  10. Looking real lean! I have no clue what half of these workouts are, gotta google some of em. Runner makes you some sweet organized programs. What the hell is a camel workout o.o! Good luck on 4 weeks of core building too! I'm just starting mine but I got 6 weeks and more fat to burn cuz ima big boy haha

  11. Quote Originally Posted by IrishSoldier View Post
    Looking real lean! I have no clue what half of these workouts are, gotta google some of em. Runner makes you some sweet organized programs. What the hell is a camel workout o.o! Good luck on 4 weeks of core building too! I'm just starting mine but I got 6 weeks and more fat to burn cuz ima big boy haha
    Thanks mate, that's nice to hear ..I'm still working on the core, but its a start. He definitely gives me wonderful programs and support, I'm eternally grateful ...hope ur enjoying your training too!

  12. Quote Originally Posted by runnerschick View Post

    Thanks mate, that's nice to hear ..I'm still working on the core, but its a start. He definitely gives me wonderful programs and support, I'm eternally grateful ...hope ur enjoying your training too!
    Without a doubt. Lifts have always been good but gotta start adding sprints. Been hitting the heavy bag for cardio and back but I could and should do more. Summer weather has been real rainy over here, really odd. Once it passes I'll be sure to start performing hiit. Most effective thing I have ever done besides wrestling practices and swimming!

  13. Quote Originally Posted by IrishSoldier View Post

    Without a doubt. Lifts have always been good but gotta start adding sprints. Been hitting the heavy bag for cardio and back but I could and should do more. Summer weather has been real rainy over here, really odd. Once it passes I'll be sure to start performing hiit. Most effective thing I have ever done besides wrestling practices and swimming!
    Sprints are great, I'm trying to hit them more as well, good for football. Sounds like you have a good training regime!

  14. Back into gym tomorrow, feeling strong in body and mind

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  15. This morning's workout-Day two
    DB Clean and Jerk
    3 x3x15kg

    Complex 1
    Single Leg BB RDL 3 x 12 with 15kg barbell
    Single Arm DB Press 3 x 12x12.5kg
    Chinese Row 3 x 12x12.5kg
    RF Stretch 2 x 5 Per Set

    Complex 2
    Traveling Lunge w DB on Shoulders 2 x 12x15kg 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 12x22.5kg each side

    Complex 3
    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

    Strong workout today

  16. Some hard lifts here, how was the form on those single leg RDeadlifts, I'm still to scared to try em haha

  17. Quote Originally Posted by IrishSoldier View Post
    Some hard lifts here, how was the form on those single leg RDeadlifts, I'm still to scared to try em haha
    Yeah they took some getting used to at the start with finding my balance, but form is good now with a controlled movement. I found that slowing down the movement was helpful, as well as heaps of stretching as I'm tight through my quads..give it a go

  18. Back into the gym to work the whole body first thing tomorrow morning, week four of my programme...feeling strong and eager to hit more PRs...cant wait!!

  19. This mornings workout...had 1 scoop alphamine with 3/4 scoop enhanced preworkout, and I was ready to roll!

    DB Split Snatch 2x3 @12.5kg, last set 3x15kg

    Complex 1
    Split Squat 3 x 12 with a 20kg bar on my shoulders
    1 Arm DB Incline Press 2 x 12x10kg , 3rd set 12x12.5kg
    1 Arm DB Incline Chest Supported Row 3 x 12x12.5kg (up from 10kg)
    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
    Added in 2x6 swiss ball roll outs
    2x6 single leg swiss ball curls
    3x unassisted pull ups

    Felt awesome, and a great start to the day

  20. Killer workout this morning! Arms jacked with some veins coming out in my biceps, and core definition coming out .... Determined to smile today

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  21. Week four, hoping some progress is showing, determined to lean out more by the end of week 6!

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  22. Sry Havnt been active on this thread, checkin in! Keep killing it, I like the lifting programs you keep using! You notice any loss in fat and gains in muscle? Can't rly tell from these pics, cuz cameras don't show some changes that you have seen. I realized that with my pics I take

  23. Quote Originally Posted by IrishSoldier View Post
    Sry Havnt been active on this thread, checkin in! Keep killing it, I like the lifting programs you keep using! You notice any loss in fat and gains in muscle? Can't rly tell from these pics, cuz cameras don't show some changes that you have seen. I realized that with my pics I take
    Hey mate thanks for the support, means a lot! Yeah I've noticed I've become a bit leaner through my stomach and legs in the past few weeks, and I've seen some pretty big muscle gain in my arms and through my back which is awesome ...as for my lifting programmes, my wonderful boyfriend provides these, as well as lot of guidance and support, for which I'm eternally grateful ... How r u enjoying training at the.moment?

  24. This mornings workout:
    DB Clean and Jerk
    3 x3x15kg

    Complex 1
    Single Leg BB RDL 3 x 12 with 15kg barbell
    Single Arm DB Press 3 x 12x12.5kg
    Chinese Row 3 x 12x12.5kg
    RF Stretch 2 x 5 Per Set

    Complex 2
    Traveling Lunge w DB on Shoulders 2 x 12x15kg 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 12x22.7kg each side

    Complex 3
    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
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