My path to strength :)

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    My path to strength :)


    Hey guys, new programme started today, very much enjoyed it! Keen to get stronger, lean out and push myself beyond any limits

    Bench Press 5 sets x 3 @ 85% 1 RM, 2 min
    1:3x25kg (to warm up, as I hadn't done bench press in a while)
    2:3x30kg
    3:3x40kg
    4:3x40kg
    5: 3x40kg

    Chest supported dumbbell Row (originally T bar row, but improvised as my gym hasn't got a T bar machine) 3 x 10-12, 1 min rest
    3x12x12.5kg

    Complex 1 30 sec rest between moves
    Close Grip Dumbbell Press 2 x 8x12.5kg

    Pulley Row 2 x 8x25kg

    Lying Triceps Extension (skull crusher) 2 x 6x15kg
    Complex 2 15 sec rest between exercises, 1 min rest between complexes
    Behind neck band pull aparts 3 x 10

    Prone dumbbell shrugs 3 x 12x15kg each hand

    Side Bridge (10 sec/side) 3 x 3
    Band Resisted External Shoulder Rotations 3 x 15

    Great first day, can't wait till tomorrow!

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    Back to gym this arvo, leg day ooooh yeah , cant wait to start those deadlifts


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    Wide awake n still buzzed from an awesome workout today! Two workouts shall be posted asap, and back into gym tomorrow! Feeling strong
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    So here's the last two workouts from the weekend passed, and yesterday...

    Conventional Dead Lift 5 x 3 @ 40kg
    Traveling Lunge (hold dumbbells on shoulders) 3 x 10-12 with 15kg dumbbells
    Complex 1 30 sec rest between moves
    Single leg box squat 2 x 10
    Barbell Step ups (set box @ 2" below knee) 2 x 8 with 20kg bar on my shoulders
    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 (3.5kg for first week)


    Yesterday's workout:
    Standing Over Head Press 5 x 3 @ 25kg
    Pull Ups 3 x 10x15kg assisted, 3 unassisted
    Complex 1 30 sec rest between moves
    Barbell Shrugs (keep chin tucked) 2 x 8x15kg
    Close Grip Pull Down 2 x 8x25kg
    Dumbbell Curl 2 x 6x10kg each hand
    Complex 2 15 sec rest between exercises, 45 sec rest between complexes
    Rear deltoid DB raises 3 x 12x5kg (to establish technique)
    Prone Bridge March 3 x 5
    Face Pulls 3 x 12x22.75kg
    Band Resisted No-Monies 3 x 10

    Enjoying this programme a lot
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    Back to training this afternoon, keen as


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    Got that new log smell and everything!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Got that new log smell and everything!
    Haha yep ...thanks for being first in
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    What's up aussie....new log I see. Let's get this party started.
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    visit us at: olympus-labs.com
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    Quote Originally Posted by edje007 View Post
    What's up aussie....new log I see. Let's get this party started.
    Hey mate! Really enjoying it thus far, thanks for following along, hope you r enjoying your training too!
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    Quote Originally Posted by runnerschick View Post

    Hey mate! Really enjoying it thus far, thanks for following along, hope you r enjoying your training too!
    Actually, one week off training.....little holiday ,week out in the country(sort of country, holland is pretty damn crowded)

    I'll be killing the weights next week again.

    Anyway, here to follow your progress!!!
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    Quote Originally Posted by edje007 View Post

    Actually, one week off training.....little holiday ,week out in the country(sort of country, holland is pretty damn crowded)

    I'll be killing the weights next week again.

    Anyway, here to follow your progress!!!
    Nice, enjoy your holiday!
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    Hey RC, hope alls well down under! Figure you're busy kicking booty
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Hey RC, hope alls well down under! Figure you're busy kicking booty
    Hey ...sorry for lack of posts, been busy sorting out university studies n working a bit of overtime....but I'm back!!!will post my latest workout tonight
    ...thx for following, how r u??
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    So here's this mornings workout, felt awesome to crank out the reps!! Had one scoop oxyelite mixed with one scoop enhanced preworkout, n was pumped n energized the whole time

    Conventional Dead Lift 3x 5 @ 50kg
    Traveling Lunge (hold dumbbells on shoulders) 3 x 10-12 with 15kg dumbbells
    Complex 1 30 sec rest between moves
    Single leg box squat 3 x 12
    Barbell Step ups (set box @ 2" below knee) 2 x 8 with 25kg bar on my shoulders
    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 @13.5kg

    Was a great start to the day, Enjoying this programme a lot
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    Quote Originally Posted by runnerschick View Post
    So here's this mornings workout, felt awesome to crank out the reps!! Had one scoop oxyelite mixed with one scoop enhanced preworkout, n was pumped n energized the whole time

    Conventional Dead Lift 3x 5 @ 50kg
    Traveling Lunge (hold dumbbells on shoulders) 3 x 10-12 with 15kg dumbbells
    Complex 1 30 sec rest between moves
    Single leg box squat 3 x 12
    Barbell Step ups (set box @ 2" below knee) 2 x 8 with 25kg bar on my shoulders
    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 @13.5kg

    Was a great start to the day, Enjoying this programme a lot
    Strong leg day. Some of these moves I'm not familiar with so I need to do some research on what is going on.
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    Just finished an awesome workout, complete with new PRs ....full log tonight. Feels great to be growing stronger every day!
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    This mornings workout: Bench Press 5 sets x5x40kg
    (up from 3 reps)

    Chest supported dumbbell Row 3 x 10-12, 1 min rest
    3x12x12.5kg

    Complex 1 30 sec rest between moves
    Close Grip Dumbbell Press 2 x 8x12.5kg

    Pulley Row 2 x 8x32kg (up from 25kg)

    Lying Triceps Extension (skull crusher) 2 x 6x20kg
    (up from 15kg)
    Complex 2 15 sec rest between exercises, 1 min rest between complexes
    Behind neck band pull aparts 3 x 15

    Prone dumbbell shrugs 3 x 12x15kg each hand

    Side Bridge (10 sec/side) 4 x 3
    Band Resisted External Shoulder Rotations 3 x 15

    Really enjoyed this ...bring on tomorrow!

    Would also like to mention that I've gone from 55.3kg to 57.8kg through gaining lean muscle mass over the past 3 months...
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    Quote Originally Posted by runnerschick View Post

    Would also like to mention that I've gone from 55.3kg to 57.8kg through gaining lean muscle mass over the past 3 months...
    There it is! Very good work!
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    Quote Originally Posted by Nooshefx View Post

    There it is! Very good work!
    Thanks mate , feels awesome to see and feel progress
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    We are all worth it

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    Back to gym tomorrow morning, leg day ....gonna push myself beyond any limits...craving a new pre workout...
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    Quote Originally Posted by runnerschick View Post
    Back to gym tomorrow morning, leg day ....gonna push myself beyond any limits...craving a new pre workout...
    Uhm....stimul8?

    Have a new promo right now...
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    Quote Originally Posted by edje007 View Post
    Uhm....stimul8?

    Have a new promo right now...
    LoL! That stuff is the TRUTH
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    Quote Originally Posted by edje007 View Post

    Uhm....stimul8?

    Have a new promo right now...
    Stimul8 has definitely crossed my mind, fantastic product ...
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    Never stop trying to achieve your goals, believe in yourself and make the most of every moment with the one you love... and remember, you are stronger than you think you are ...

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    Hitting gym this arvo after work, keen as!!!!!!!!!!!!!
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    I wish I had this much motivation!
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    Quote Originally Posted by GeekPoop View Post
    I wish I had this much motivation!
    I try to think positive as much as I can
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    Did you decide on a pre?
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    Quote Originally Posted by Nooshefx View Post
    Did you decide on a pre?
    Hmmmm possibly pre surge unleashed
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    Never heard of that one I don't think. My wife is using Uplift now from NLA and we may have found a winner to keep around for awhile.
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    Quote Originally Posted by Nooshefx View Post
    Never heard of that one I don't think. My wife is using Uplift now from NLA and we may have found a winner to keep around for awhile.
    Landed on watermelon c4, even though I've used it before, always a winner for pump n energy!!
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    No updates lately. Hows the training going?
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    Quote Originally Posted by Nooshefx View Post
    No updates lately. Hows the training going?
    Hey mate, training is going awesome, sorry for lack of updates! Just started a new program last week and loving it! Strength still building every day, and looking to lean out a bit at the moment...how's training going for you?
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    Quote Originally Posted by runnerschick View Post
    Hey mate, training is going awesome, sorry for lack of updates! Just started a new program last week and loving it! Strength still building every day, and looking to lean out a bit at the moment...how's training going for you?
    Training is moving along well these days. Its just a part of each day now. It gets done at some point during the day.
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