A Tornado of Trisets :)

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    So here's the first day of my new programme, started yesterday . My goal is to get to 60kg through lean muscle gain, whilst staying lean, getting stronger. My current weight is 56.8kg, and I'll be doing this workout for 6 weeks. Really keen to smash this and go beyond and physical and mental limits .

    Day one:Torso
    Triset 1:4 sets, supersetted...
    DB bench press 5-7 reps
    4x7x12.5kg each hand

    DB Flye 10-12 reps
    4x10x5kg each hand

    Dips (assisted...for now)
    1-10 reps
    4x10x15kg assisted

    Triset 2:
    Neutral grip pull up (assisted) 5-7 reps
    4x7x15kg

    Ez bar bent rows 10-12 reps
    4x10x25kg (light weight to start off to establish technique)

    Seated cable row 1-10 reps
    1:10x15kg
    2:10x18kg
    3:10x21.5kg
    4:10x21.5kg

    Arms were jacked like crazy throughout this workout due to the 1.5 scoops of jack3d micro I had preworkout, and they were shaking at the end . Awesome first day, can't wait till day three tomorrow, arm day

    Also did a 60 min dance class tonight, fast paced and had me sweating buckets!

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    My thought of the day courtesy of Rosie chee

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    Just finished arms, n killed it! Arms are jacked like crazy, n saw a big vein coming through both biceps during hammer curls. Full run down asap..
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    This morning's workout, day three: arms.
    Had one scoop of Alphamine mixed with one scoop jack3d micro 30 mins preworkout, had my arms blown up like crazy!
    Triset one:
    Incline close grip BB press 5-7 reps (4 sets)
    1:7x20kg bar (first time I've done this exercise, so started light to establish technique)
    2:same
    3:same
    4:6x25kg

    Reverse french press 10-12 reps
    4x10x12.5kg

    EZ skull crusher 1-10 reps
    1:10x12.5kg
    2:12x12.5kg
    3:10x15kg
    4:10x15kg

    Triset two:
    EZ preacher curl 5-7 reps
    1:10x12.5kg (got carried away with reps lol)
    2:7x15kg
    3:7x15kg
    4:5x20kg

    DB cummerford curl 10-12 reps
    4x10x7.5kg each hand

    Incline hammer curl 1-10 reps
    4x10x7.5kg each hand (these last two exercises were where I saw two big veins popping out in the biceps )

    Really enjoyed this, arms were hard to lift after this workout, so I know I worked hard lol. Soccer training tonight which will include a lot of sprint work and skill building. Keen for day 4, will weigh in tomorrow as well, and will give you guys a food intake update tonight as well if I can.

    Musical motivation for today: The Red Jumpsuit Apparatus

    Hope everyone is well
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    Still buzzing for some reason. Keen to get freaking crazy at the gym tomorrow morning! Any feedback from my am friends is welcomed ..
    Goodnight all
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    Subbed!
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    Absolutely exhausted after this mornings workout, arms n abs pushed to the max. I will NEVER give up, I will NEVER stop smiling.

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    This morning, cranked out:
    Standing lateral raises
    4x7x5kg each hand

    Cable rope high pulls
    4x12x17.5kg

    Seated dumbbell shoulder press
    4x8x10kg each hand

    Triset two..
    3x10 swiss ball crunches
    3x10 garhammer raises
    3x10 Schwarzenegger raises
    (Will increase by a set each week)

    Felt strong and energized throughout the workout, every day my body and mind are growing in strength and determination
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    Diggin the motivation

    Keep it up!
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    Quote Originally Posted by PalmFist View Post
    Diggin the motivation

    Keep it up!
    Thanks mate , really enjoying pushing beyond any limits!!
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    She does train hard Scotty
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    Absolutely annihilated my legs this morning...theyre still shaking lol. Details to follow asap..
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    Quote Originally Posted by runner_79 View Post
    She does train hard Scotty
    No doubt
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    Quote Originally Posted by runnerschick View Post
    Absolutely annihilated my legs this morning...theyre still shaking lol. Details to follow asap..
    That was Tuesday for me. Took the wife with me (we usually go in separate cars or at separate times). It was lower body day and all we really did were squats and stiff leg deads... Still sore...
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    Quote Originally Posted by PalmFist View Post

    That was Tuesday for me. Took the wife with me (we usually go in separate cars or at separate times). It was lower body day and all we really did were squats and stiff leg deads... Still sore...
    Yeah legs can be a killer, I enjoy the shakey feeling after heaps of squats n deadlifts though lol
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    Thought of the day courtesy of Rosie Chee

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    Keep at it motivator!
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    Quote Originally Posted by PalmFist View Post
    Keep at it motivator!
    Thanks mate, feels awesome to have the motivation from Chris n u guys
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    I'm also in on this!! Keep it up, doing great so far
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    ^^^what up Irish?

    Love the trisets. Good stuff so far. Trying for what, 6-7 lbs? You up yer cals yet?
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    Quote Originally Posted by PalmFist View Post
    ^^^what up Irish?

    Love the trisets. Good stuff so far. Trying for what, 6-7 lbs? You up yer cals yet?
    Thanks mate , yeah that's the aim ..Chris has set me up with specific intakes with slightly higher cals so I do it lean and not dirty.
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    Quote Originally Posted by runnerschick View Post

    Thanks mate , yeah that's the aim ..Chris has set me up with specific intakes with slightly higher cals so I do it lean and not dirty.
    Yeah sounds good. I know for bulking the best way to do so is to eat a high, clean protein intake diet. Not all the carbs in the world like a lot of people like to do haha
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    Quote Originally Posted by IrishSoldier View Post

    Yeah sounds good. I know for bulking the best way to do so is to eat a high, clean protein intake diet. Not all the carbs in the world like a lot of people like to do haha
    Exactly.

    Carbs around workouts super clean...
    Slightly above maintenance
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    Quote Originally Posted by IrishSoldier View Post

    Yeah sounds good. I know for bulking the best way to do so is to eat a high, clean protein intake diet. Not all the carbs in the world like a lot of people like to do haha
    Lots of steak and chicken .... Yummmmm
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    What's a bulk if you can't have a cheeseburger now and then... Lol
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    Quote Originally Posted by runnerschick View Post

    Lots of steak and chicken .... Yummmmm
    Yep, you can eat some great food
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    I know we're in completely different time zones, let alone hemispheres, but I need my morning moto quote !!!
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    Quote Originally Posted by PalmFist View Post
    I know we're in completely different time zones, let alone hemispheres, but I need my morning moto quote !!!
    Fine I'll do it...
    The slack hand impoverishes, and the hand of the diligent enriches. --Proverbs.
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    Quote Originally Posted by IrishSoldier View Post
    Fine I'll do it...
    The slack hand impoverishes, and the hand of the diligent enriches. --Proverbs.
    Lol. Nice quote but thats more along the lines of common sense not motivation! The words are appreciated though
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    Our team just won our morning football game , two workout posts to come, been killing it this week n loving it! Here's a motivational thought for the day

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    Yesterdays workout
    Day one:Torso
    Triset 1:4 sets, supersetted...
    DB bench press 5-7 reps
    1:7x12.5kg each hand
    2:same
    3:5x14kg each hand
    4:6x14kg each hand...felt great to push out that 6th rep

    DB Flye 10-12 reps
    4x10x5kg each hand

    Dips (assisted...for now)
    1-10 reps
    4x10x15kg assisted

    Triset 2:
    Neutral grip pull up (assisted) 5-7 reps
    4x7x15kg

    Ez bar bent rows 10-12 reps
    2x10x25kg
    2x10x30kg

    Seated cable row 1-10 reps
    1:10x18.75kg
    2:10x18.75kg
    3:10x21.5kg
    4:10x21.5kg

    Plus 4x10 swiss ball crunches and one and a half unassisted pull ups on the rings..with some help from Chris to get me up there cos I'm short lol

    Great workout! Can't wait for day 3 again tomorrow!
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    You really weren't joking around with your tri set log title haha
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    This is a really hard workout
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    She busts her butt with training...she is dedicated
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    Quote Originally Posted by runner_79 View Post
    She busts her butt with training...she is dedicated
    You guys lift together too? Nice

    I try to get my wife to go with me as much as possible but man oh man she's just impossible sometimes
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    Just once a week. I also check her form out and iron out any instability or form issues then.
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    Quote Originally Posted by runner_79 View Post
    She busts her butt with training...she is dedicated
    Thanks Chris, means a lot to hear that
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    Quote Originally Posted by IrishSoldier View Post
    You really weren't joking around with your tri set log title haha
    Nah its a pretty awesome workout, really pushes me beyond any limits
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    This ones for you Chick

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    Quote Originally Posted by PalmFist View Post
    This ones for you Chick

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=79 815"/>
    Great quote, thanks mate
  

  
 

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