follow the long yellow brick road...to my recomp..

runnerschick

Well-known member
So here's some things id like to share with u guys insofar as my journey to a stronger me. Ive been doing a four day workout for approx 3 weeks now, and really enjoying it. I have some goals I'd like to reach muscle mass wise, and keen to work my ass off to achieve them!


So here are some stats to give u an idea of where I'm at:

Current weight: 57.1kg (I'm approx 5ft*

5 inches)

Desired weight (due to muscle gain):60kg.I aim to hit this in 8 weeks or less.

Supplements used currently: Alphamine and c4 as pre workouts.

My workout for today as well as food intake will be in my next post :)
Hope I can achieve some new fitness and strength goals, and give u guys some interesting reading in the process!
 
Day 4:torso
Hit some new PRs this morning, arms have blown up and very warm...had half scoop Alphamine with a scoop of c4 30 mins pre workout.

Face pulls
1:5x10x15kg
2:same
3:same
4:8x17.5kg
5:8x17.5kg

Seated slow Bb shoulder press:
1:10x15kg
2:10x15kg
3:10x15kg
4:8x20kg
5:8x20kg

Decline rotation press:
1:10x10kg each hand
2:10x10kg each hand
3:8x12.5 each hand
4:8x12.5kg each hand

Db trap 3 raise
4x10x3kg each side

Great start to the day :)

Food intake for today..
Breakfast approx 830am
2 cups mixed berries, 1 boiled egg (nice ppl at cafe near my gym provided this as I wasn't prepared LOL) and handful raw mixed nuts

Snack approx 11am
Strawberry hydroxyburn protein shake

Lunch approx 130pm
180-200g approx chicken breast with 150g veggies

Snack approx 4pm green apple and handful raw mixed nuts

Dinner will be approx 730pm
200g diced chicken breast cooked in half teaspoon coconut oil, 150g veggies with garlic and lemon juiced mixed through..

Energy pretty good today, felt a bit lethargic about 5pm
Overall though, a good day :)...keen to keep on going!
 
Up the fats and protein slightly. What was your intake total kcals for the day?

-Chris
EBF Rep
Mobile App
 
Current weight in lbs x 14 minimum.
So 57 x 2.2 x 14 = 1755kcals min.

Add another shake in with the apple and nuts.

-Chris
EBF Rep
Mobile App
 
Another fantastic workout this morning, felt pumped and energized the whole time,arms felt like they were gonna explode lol...breakfast to fuel my day soon, all details tonight :)
 
This is a pretty good article regarding not eating enough.

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I've made my wife read it to remind her to keep her to keep her calories up.

Br
 
ZiR RED said:
Odd. It opens from the email I sent and this is the link copied right from the web browser.

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This is the title if it still doesn't work:
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Click to expand...

Got it good read..sounds like a terrible experience for the author
 
Jay, meet my girlfriend Kelley lol
Kelley meet Jason. My coach

-Chris
EBF Rep
Mobile App
 
So this was todays workout ..
Day one: torso 1:
45 degree 1 1/4 db bench press 5x8x10kg in each hand

Collar to collar bent row:
1:8x20kg
2:8x20kg
3:20kg
4:22.5kg
5:25kg

15 degree neutral grip paused db bench press 3x8x10kg in each hand

Neutral grip seated cable row
1:10x17.5kg
2:10x21kg
3:10x24.5kg

Cable face pull
2x10x12.5kg
3rd set 8x15kg

Elbow forward cable ext rotation
3x12x2.5kg

Great workout :)....energy fantastic, arms jacked and very warm...really enjoyed it :)

Will update to include food later tonight.
 
Wow. This mornings workout felt freakin amazing, did not stop once and felt a massive pump thru arms and legs.. can see arms n back starting to change, legs getting firmer...New PRs got me so excited to keep pushing forward :)

Day two:legs
Bb deadlift
1: 5 reps 40kg
2:4 reps 50kg
3:3 reps 50kg
4:2 reps 55kg
5:1 rep 60kg.... Will aim to hit 70kg in 8 weeks or less

Long lunge
1:5 reps 10kg each hand
2: 4 reps 10kg each hand
3:3 reps 12.5kg each hand
4: 2 reps 13kg each hand
5: 1 rep 15kg

Leg curl
1:6x33kg
2:6x33kg
3:6x40kg
4:6x40kg

Calf raise
1:6x82.5kg
2:6x82.5kg
3:6x90kg
4:6x90kg

Plus 3x10 garhammer raises
3x10 hanging leg raises
 
Had half scoop of Alphamine with scoop c4 before workout this morning, and 5 mins in, I felt that really warm, relaxed but focused and energized feeling.

Did 15.5km/h Sprints this morning for 15-20secs each,alternating between walking at 6.5km/h to running at 10km to sprints. Did this for 30 min

Finished with 3x30criss crosses
3x30 bicycles n 3x10 10kg weighted crunches

Great stuff :)
 
Great workout this arvo with Chris, felt the biggest pump through my arms, n seemed to have energy that went on n on...

Assisted dips
1:8x20kg
2:8x20kg
3:8x20kg
4:8x15kg
5:8x15kg

Ez Scott curl
4 setsx8x15kg,
5th set 8x20kg

Ez skull crusher
3x10x15kg

Standing Bb curl
1:10x15kg
2:8x17.5kg
3:8x17.5kg

Decline Db tricep extension
1:10x5kg each hand
2:10x5kg each hand
3:10x5kg each hand

45 degree seated db hammer curl
3x8x7.5kg each hand

Plus 10x20m shuttle runs/Sprints on track :)
 
Getting into the protein n veggies atm, yummmm. Dance class n abs tonight, keen as :)...back into day 4 torso two training tomorrow morning
 
Best class tonight, energy was 110% all the way through, drenched in sweat! Great way to end the day...
*dance like nobody is watching* :)
 
Have hit 58.5kg up from 57.1kg, but feeling leaner through my mid section in particular, arms have shaped up somewhat...keen to keep this going
 
Day 4:torso
Strong workout this morning, arms jacked and shaking!
Had one scoop Alphamine with one scoop c4 preworkout

Face pulls
1:8x17.5kg
2:8x17.5kg
3:8x17.5kg
4:8x17.5kg
5:8x17.5kg

Seated slow Bb shoulder press:
5x8x20kg

Decline rotation press:
4x8x12.5kg each hand

Db trap 3 raise
4x10x3kg each hand

Energy pretty good today so far,few tummy troubles earlier this morning but otherwise ok...

Food for today will be posted tonight
 
Just over 2000 cals today
Food intake for today..
Breakfast approx 830am
2 cups mixed berries, 2 boiled eggs and handful raw mixed nuts

Snack approx 11am
Strawberry hydroxyburn protein shake, low carb gluten free cookies

Lunch approx 130pm
Approx 180-200g lamb with 150g veggies, 1 tsp aioli mayo

Snack approx 4pm green apple and handful raw mixed nuts

Dinner approx 730pm
200g roast beef with150g veggies with 1 tsp dijonnaise
 
Really enjoying this program, body feeling stronger than ever, and I'm determined to work harder every day n achieve everything I set out to :)
 
Just wondering if anyone had any suggestions based on my food intake and what I might need to add/have less of to build muscle, lose fat and boost energy? Eating around 2000-2300 cals per day atm, just getting a bit of tiredness around 330-4pm at the moment...
 
So this was todays workout ..
Day one: torso 1:
45 degree 1 1/4 db bench press 5x8x10kg in each hand

Collar to collar bent row:
1:8x20kg
2:8x20kg
3:20kg
4:22.5kg
5:25kg

15 degree neutral grip paused db bench press 3x8x10kg in each hand

Neutral grip seated cable row
1:10x21kg
2:10x21kg
3:10x24.5kg

Cable face pull
2x10x15kg
3rd set 8x17.5kg

Elbow forward cable ext rotation
2x12x2.5kg
3rd set 10x5kg

Great workout :)...
 
Wow. Tonights workout felt bloody amazing, did not stop once and felt a massive pump thru arms and legs.. somehow, I don't know how, I found the strength to really push myself and achieve new goals :)

Day two:legs
Bb deadlift
1: 5 reps 40kg
2:4 reps 50kg
3:3 reps 55kg
4:2 reps 60kg
5:1 rep 65kg.... This felt fantastic!
Still aim to hit 70kg in 8 weeks or less

Long lunge
1:5 reps 10kg each hand
2: 4 reps 10kg each hand
3:3 reps 12.5kg each hand
4: 2 reps 12.5kg each hand
5: 1 rep 12.5kg (legs were a lil shakey with higher Weights in dlift, n wanted to maintain proper technique)

Leg curl
1:6x33kg
2:6x33kg
3:6x40kg
4:6x40kg

Calf raise
1:6x82.5kg
2:6x82.5kg
3:6x82.5kg
4:6x82.5kg

Plus 3x10 garhammer raises
3x10 hanging leg raises
 
Felt much more energized today, but unfortunately still awake now and struggling to fall asleep :(.... Any suggestions would be appreciated
 
Deload time....(first time using this technique, so if I need to adjust, plz let me know)
Day one: torso 1:
45 degree 1 1/4 db bench press 4 sets x10x10kg in each hand

Collar to collar bent row:
1:10x22.5kg
2:10x22.5kg
3:8x25kg
4:8x25kg

15 degree neutral grip paused db bench press 2x10x10kg in each hand

Neutral grip seated cable row
1:12x21kg
2:10x24.5kg


Cable face pull
2x10x15kg

Elbow forward cable ext rotation
2x12x5kg


Great workout :)....also did a whole lotta squats and boxing on the bag yesterday, so arms and legs r both shakey as.....feelin good
 
Off to dance class, always works up a great sweat (especially with the help of Alphamine lol) and stretches out the muscles :)
 
Food intake for today..
Breakfast
2 cups mixed berries, 2 boiled eggs and handful raw mixed nuts

Snack
Strawberry hydroxyburn protein shake, low carb gluten free cookies

Lunch
Approx 180-200g chicken with 150g salad

Snack approx 4pm green apple and handful raw mixed nuts, gluten free, low carb protein bar

Dinner
200g steak with 2 eggs, 150g veggies
 
Ill be honouring the memory of my grandfather, Malcolm today as it marks 4 years since he passed. He taught me three things that I always remember:
1 always try your best, this will always get you far
2 always be yourself, because there's no one else like you
3 remember to tell your loved ones how special they are to you

I think back to these things for inspiration in fitness and life, and felt they might inspire others today..

I hope he's enjoying a cold beer watching the footy up there..
 
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