Bringing back my abs..and getting stronger!

[runnerschick]

So this was Friday's workout, day one: torso one (chest)
Ss..
Flat db bench press 5x5
1:12.5kg
2:12.5kg
3:12.5kg
4:12.5kg
5:12.5kg

Db chest supported rows 5x5
1:12.5kg
2:12.5kg
3:12.5kg
4:12.5kg
5:12.5kg

Wide grip pull up 5x5 (less weight less assistance)
1:6kg
2:6kg
3:6kg
4:5kg
5:5kg

Ss..
Assisted dips 5x5 (less weight less assistance)
1:6kg
2:5kg
3:5kg
4:5kg
5:5kg

Db flye 15 degree 5x5
1:8kg
2:8kg
3:8kg
4:8kg
5:8kg

Cable rows (neutral grip) 3x8
1:5kg
2:6kg
3:6kg

Trap 3 raises 3x8
1:3kg
2:3kg
3:3kg

Arms jacked as! Loved it...

Leg day today, details to come!

 

[benmayro]

subbed!

 

[runnerschick]

Thanks Ben , hopefully get some good numbers/results up here!

 

[CJ_Xfit89]

subbed!

Hi Ben

 

[runnerschick]

Day two..legs
Ss..
Heel elevated Bb squat 5x5
1:30kg
2:30kg
3:35kg
4:37.5kg
5:37.5kg

Lying leg curl 5x5
1:20kg
2:20kg
3:20kg
4:25kg
5:25kg

Short step DB lunge 5x4-6 reps
1:11kg x6
2:11kg x6
3:11kg x6
4:11kg x6
5:11kg x6

Deadlift 5x4-6reps
1:6x40kg
2:6x40kg
3:6x45kg
4:6x45kg
5:6x50kg

Felt very energized and focused throughout the workout

 

[CJ_Xfit89]

Day two..legs
Ss..
Heel elevated Bb squat 5x5
1:30kg
2:30kg
3:35kg
4:37.5kg
5:37.5kg

Lying leg curl 5x5
1:20kg
2:20kg
3:20kg
4:25kg
5:25kg

Short step DB lunge 5x4-6 reps
1:11kg x6
2:11kg x6
3:11kg x6
4:11kg x6
5:11kg x6

Deadlift 5x4-6reps
1:6x40kg
2:6x40kg
3:6x45kg
4:6x45kg
5:6x50kg

Felt very energized and focused throughout the workout

Good job

 

[runnerschick]

Really enjoying pushing myself

 

[runnerschick]

I found this one inspirational today

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[runnerschick]

Hitting torso two tomorrow, keen to get my weights up and make some new PRs

 

[runnerschick]

Just finished workout, and wow....arms jacked and buzzing like crazy! Hit some higher weights today, feelin good ..details soon

 

[runnerschick]

Day 3 torso two
A1 seated db shoulder press 4x10
1:10kg
2:10kg
3:10kg
4:12.5kg

A2 external rotation (cables) 4x10
1:3kg
2:3kg
3:4kg
4:4kg

A3 trap 3 raises 4x10
1:3kg
2:3kg
3:3kg
4:3kg

B1 chin up 4x8 (assisted, less weight less assistance)
1:6kg
2:6kg
3:5kg
4:5kg

B2 db cummerford curls 4x8
1:6kg
2:6kg
3:8kg
4:8kg

C1: tricep ez bar skull crusher 3x8
1:17.5kg
2:17.5kg
3:17.5kg

C2 db lateral raises 3x8
1:6kg
2:6kg
3:6kg

D1 face pulls 3x10x6kg
D2 db 45 degree press
1:10kg
2:10kg
3:12.5kg

Felt great

 

[runnerschick]

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[runnerschick]

Just finished an awesome workout, pumped with today's numbers ..log soon

 

[howwedo107]

Nice log...you want to throw PNI'S thermadex into your arsenal? If your interested in logging it PM me

 

[runnerschick]

Nice log...you want to throw PNI'S thermadex into your arsenal? If your interested in logging it PM me

Thanks, Chris has supplied me with this program, and for that I'm eternally grateful . As far as the thermadex, I'm not really after a fat burner at this stage, but if I change my mind I'll let u know. Thanks for your suggestions and support!

 

[runnerschick]

Day one: torso one (chest)
Ss..
Flat db bench press 5x5
1:12.5kg
2:12.5kg
3:12.5kg
4:12.5kg
5:12.5kg

Db chest supported rows 5x5
1:12.5kg
2:12.5kg
3:12.5kg
4:12.5kg
5:12.5kg

Wide grip pull up 5x5 (less weight less assistance)
1:6kg
2:5kg
3:5kg
4:5kg
5:4kg

Also did my first unassisted pull up, only one, but a step forward!

Ss..
Assisted dips 5x5 (less weight less assistance)
1:6kg
2:5kg
3:5kg
4:4kg
5:4kg

Db flye 15 degree 5x5
1:8kg
2:8kg
3:9kg
4:9kg
5:10kg

Cable rows (neutral grip) 3x8
1:7kg
2:8kg
3:9kg

Trap 3 raises 3x8
1:4kg
2:4kg
3:4kg

Plus 3x10 garhammer raises
3x10 hanging leg raises

Arms jacked as! Some weight increases from last chest day, feeling stronger and liking it..

 

[Lukef2000]

I'll jump in to follow along

 

[runnerschick]

Thanks for your support!

 

[CJ_Xfit89]

Nice log...you want to throw PNI'S thermadex into your arsenal? If your interested in logging it PM me

what a lucky chance to jump on that...take it...
Very solid looking formula and you are doing them well HWWD

 

[runnerschick]

Nice log...you want to throw PNI'S thermadex into your arsenal? If your interested in logging it PM me[/QUOTE

I might just take you up on this...thanks for the offer!

 

[runnerschick]

Rest day today, feeling firm through my core...legs tomorrow, keen as

 

[runnerschick]

Very true
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[runnerschick]

Just smashed a leg and ab workout...feelin great ...details soon

 

[runnerschick]

Day two..legs
Ss..
Heel elevated Bb squat 5x5
1:40kg
2:40kg
3:45kg
4:50kg
5:50kg

Lying leg curl 5x5
1:9kg
2:9kg
3:10kg
4:10kg
5:11kg

Short step DB lunge 5x4-6 reps
1:12.5kg x6
2:12.5kg x6
3:12.5kg x6
4:12.5kg x6
5:12.5kg x6

Deadlift 5x4-6reps
1:6x40kg
2:6x40kg
3:6x45kg
4:6x50kg
5:6x50kg

3x10 garhammer raises
3x10 hanging leg raises

Felt focused and strong throughout the workout

 

[runnerschick]

Just finished my torso two workout...n my arms and abs are on fire!! Ooh yeah ... Details soon

 

[runnerschick]

Day 3 torso two
A1 seated db shoulder press 4x10
1:12kg
2:12kg
3:12kg
4:12.5kg

A2 external rotation (cables) 4x10
1:6.25kg
2:6.25kg
3:9.75kg
4:9.75kg

A3 trap 3 raises 4x10
1:4kg
2:4kg
3:4kg
4:4kg

B1 chin up 4x8 (assisted, less weight less assistance)
1:25kg
2:20kg
3:15kg
4:15kg

B2 db cummerford curls 4x8
1:7.5kg
2:7.5kg
3:7.5kg
4:7.5kg

C1: tricep ez bar skull crusher 3x8
1:17.5kg
2:17.5kg
3:17.5kg

C2 db lateral raises 3x8
1:7.5kg
2:7.5kg
3:7.5kg

D1 face pulls 3x10
1:13.75kg
2:13.75
3:16.25kg

D2 db 45 degree press
1:12kg
2:12kg
3:12.5kg

3x10 garhammer raises
3x10 hanging leg raises

Awesome workout

 

[runnerschick]

Chest day tomorrow, keen as...also looking to get back into running to pick up my cardiovascular fitness for soccer season

 

[CJ_Xfit89]

Chest day tomorrow, keen as...also looking to get back into running to pick up my cardiovascular fitness for soccer season

Start runnin lol

 

[runnerschick]

Haha I will

 

[runnerschick]

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[runnerschick]

Just finished workout n wow...think it was the most switched on, determined and focused workout I've done thus far! Hit some new pr's, feelin damn good! Details soon

 

[runnerschick]

Day one: torso one (chest)
Ss..
Flat db bench press 5x5
1:12.5kg
2:12.5kg
3:12.5kg
4:15kg
5:15kg

Db chest supported rows 5x5
1:12.5kg
2:12.5kg
3:12.5kg
4:15kg
5:15kg

Wide grip pull up 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Also did 2 unassisted pull ups, a step forward!

Ss..
Assisted dips 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Db flye 15 degree 5x5
1:10kg
2:10kg
3:10kg
4:10kg
5:12.5kg

Cable rows (neutral grip) 3x8
1:9kg
2:9kg
3:10kg

Trap 3 raises 3x8
1:5kg
2:5kg
3:5kg

Plus 3x10 garhammer raises
3x10 hanging leg raises

20 min run

Very focused workout, raised a sweat and arms were jacked as

Food to be logged tonight

 

[runnerschick]

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[loganchristop]

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Yes..this made me remember some of the days I'm alone in the gym...

 

[runnerschick]

Anything is possible!

 

[runnerschick]

Food log for today
Breakfast :3 egg omelette with 30g steak and handful of mushrooms mixed in, 1/4 cup white rice

Snack: handful mixed raw nuts and an apple

Lunch: 40g chicken breast, 150g mixed veggies (broccoli, cauliflower carrot)

Snack: cut up banana with one scoop protein

Dinner: 50g extra lean beef mince, 150g mixed veggies

2 handfuls of berries

 

[runnerschick]

Just finished leg workout, and legs are shaking...gave it my all. Details soon

 

[CJ_Xfit89]

Food log for today
Breakfast :3 egg omelette with 30g steak and handful of mushrooms mixed in, 1/4 cup white rice

Snack: handful mixed raw nuts and an apple

Lunch: 40g chicken breast, 150g mixed veggies (broccoli, cauliflower carrot)

Snack: cut up banana with one scoop protein

Dinner: 50g extra lean beef mince, 150g mixed veggies

2 handfuls of berries

More protein .needed

 

[runnerschick]

More protein .needed

Will correct ...how much of an increase you reckon?

 

[runnerschick]

Day two..legs
Ss..
Heel elevated Bb squat 5x5
1:45kg
2:45kg
3:50kg
4:50kg
5:55kg

Lying leg curl 5x5
1:10kg
2:10kg
3:10kg
4:10kg
5:10kg

Short step DB lunge 5x4-6 reps
1:12.5kg x6
2:12.5kg x6
3:12.5kg x6
4:12.5kg x6
5:12.5kg x6

Deadlift 5x4-6reps
1:6x40kg
2:6x45kg
3:6x50kg
4:6x50kg
5:6x50kg

3x10 Garhammer raises
3x10 hanging leg raises

20 min run

Gave it my all

 

[runnerschick]

Torso two tomorrow, pumped already

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[runnerschick]

Day 3 torso two
A1 seated db shoulder press 4x10
1:13kg
2:13kg
3:13kg
4:13kg

A2 external rotation (cables) 4x10
1:6.25kg
2:6.25kg
3:9.75kg
4:9.75kg

A3 trap 3 raises 4x10
1:5kg
2:5kg
3:5kg
4:5kg

B1 chin up 4x8 (assisted, less weight less assistance)
1:25kg
2:20kg
3:15kg
4:15kg

B2 db cummerford curls 4x8
1:7.5kg
2:7.5kg
3:7.5kg
4:7.5kg

C1: tricep ez bar skull crusher 3x8
1:17.5kg
2:17.5kg
3:17.5kg

C2 db lateral raises 3x8
1:7.5kg
2:7.5kg
3:10kg

D1 face pulls 3x10
1:16.25kg
2:16.25
3:16.25kg

D2 db 45 degree press
1:12.5kg
2:12.5kg
3:13kg

Worked up a good sweat, arms jacked as!

 

[runnerschick]

Torso one workout this arvo, getting keen already


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[runnerschick]

Day one: torso one (chest)
Ss..
Flat db bench press 5x5
1:12.5kg
2:12.5kg
3:15kg
4:15kg
5:15kg

Db chest supported rows 5x5
1:12.5kg
2:12.5kg
3:15kg
4:15kg
5:15kg

Wide grip pull up 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Ss..
Assisted dips 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Db flye 15 degree 5x5
1:10kg
2:10kg
3:12.5kg
4:12.5kg
5:12.5kg

Cable rows (neutral grip) 3x8
1:9kg
2:9kg
3:10kg

Trap 3 raises 3x8
1:5kg
2:5kg
3:5kg

External rotation (cables) 3x8 (corrected grip)
8x3kg
8x3kg
8x3kg

Plus 4x10 garhammer raises
4x10 hanging leg raises

Thoroughly enjoyed the workout, got a great pump from 1/2 scoop ragnarok ( caffeine free) and 1 scoop of craze.

 

[runnerschick]

Day one: torso one (chest)
Ss..
Flat db bench press 5x5
1:12.5kg
2:12.5kg
3:15kg
4:15kg
5:15kg

Db chest supported rows 5x5
1:12.5kg
2:12.5kg
3:15kg
4:15kg
5:15kg

Wide grip pull up 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Ss..
Assisted dips 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Db flye 15 degree 5x5
1:10kg
2:10kg
3:12.5kg
4:12.5kg
5:12.5kg

Cable rows (neutral grip) 3x8
1:9kg
2:9kg
3:10kg

Trap 3 raises 3x8
1:5kg
2:5kg
3:5kg

External rotation (cables) 3x8 (corrected grip)
8x3kg
8x3kg
8x3kg

Plus 4x10 garhammer raises
4x10 hanging leg raises

Thoroughly enjoyed the workout, got a great pump from 1/2 scoop ragnarok ( caffeine free) and 1 scoop of craze.

 

[runnerschick]

Day one: torso one (chest)
Ss..
Flat db bench press 5x5
1:12.5kg
2:12.5kg
3:15kg
4:15kg
5:15kg

Db chest supported rows 5x5
1:12.5kg
2:12.5kg
3:15kg
4:15kg
5:15kg

Wide grip pull up 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Ss..
Assisted dips 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Db flye 15 degree 5x5
1:10kg
2:10kg
3:12.5kg
4:12.5kg
5:12.5kg

Cable rows (neutral grip) 3x8
1:9kg
2:9kg
3:10kg

Trap 3 raises 3x8
1:5kg
2:5kg
3:5kg

External rotation (cables) 3x8 (corrected grip)
8x3kg
8x3kg
8x3kg

Plus 4x10 garhammer raises
4x10 hanging leg raises

Thoroughly enjoyed the workout, got a great pump from 1/2 scoop ragnarok ( caffeine free) and 1 scoop of craze.

 

[runnerschick]

Oops double post sorry guys, phone delayed

 

[runnerschick]

Legs this arvo, keen to get them moving

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[runnerschick]

Day two..legs
Ss..
Heel elevated Bb squat 5x5
1:50kg
2:50kg
3:52.5kg
4:55kg
5:57.5kg

Lying leg curl 5x5
1:10kg
2:10kg
3:10kg
4:10kg
5:10kg

Short step DB lunge 5x4-6 reps
1:12.5kg x6
2:12.5kg x6
3:12.5kg x6
4:12.5kg x6
5:12.5kg x6

Deadlift 5x4-6reps
1:6x45kg
2:6x45kg
3:6x50kg
4:6x50kg
5:6x55kg

3x10 Garhammer raises
3x10 hanging leg raises

20 min run

 

[runnerschick]

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