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

Rest day today, have been stretching the muscles through the front of my thighs all day, still sore from squats.
Sprints and ab work tomorrow morning before getting back into weights :)
 
good stuff...

should see back fridge...full of cooking for rest of week for uni and work
 
2kg chicken
Salad
Veggies
Steak
 
Have had to move training till after work today due to continued tightness n soreness in the legs...have stretched like crazy, any specific stretches I can do for front of the thighs that I may have forgotten?
 
Just finished a Sprints n abs session,n feel awesome! Pushed thru tightness in thighs n smashed it! Details plus food intake ASAP
 
Great session tonight, had my scoop of Alphamine with one scoop c4 preworkout, had me sweating buckets within ten minutes!

Did 30 mins cardio, alternating between a walk at 7.5km/h, to a jog at 10km, to sprints at 16km/h :)

Followed this with 3x10 garhammer raises and 3x10 hanging leg raises
Legs feel tight,but otherwise feeling energized :)

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 200g steak with 150g veggies

Snack approx 4pm green apple and handful raw mixed nuts, protein shake

Dinner
Two free range, gluten free chicken sausages, 150g veggies w a tsp of aioli mayo
 
Strong workout this morning somehow, I don't know how, I found the strength to really push myself and just keep going :)

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...jelly legs after this lol

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

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

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

Feeling a lil bit fatigued, but refuelling now with two boiled eggs, berries n nuts....body definitely getting stronger n more determined to push beyond any limits...
 
Last day of Deload week. Great workout this morning with Chris,good energy, good pump...

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

Ez Scott curl
3setsx8x15kg,
4th set 8x20kg

Ez skull crusher
2x10x15kg

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

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

45 degree seated db hammer curl
2x8x7.5kg each hand

Plus 3x10 garhammer raises
3x10 hanging leg raises

Also a bit of running n a bit of sprinting....:)
 
runnerschick said:
Sorry to bother u guys but does anyone have thoughts on the stretches? Still in a bit of pain.....
Click to expand...

Foam roll through the front/side of your quads, including your ITB (band down lateral quad) - not fun at first, but compliments quad/hip flexor stretches well...even turning the legs over gently on a cycle erg may help alleviate DOMs!
 
Invalid Link Removed

Onezie

-Chris
EBF Rep
Mobile App
 
oz_phys said:
Foam roll through the front/side of your quads, including your ITB (band down lateral quad) - not fun at first, but compliments quad/hip flexor stretches well...even turning the legs over gently on a cycle erg may help alleviate DOMs!
Click to expand...

Ill give it a go, thanks! :)
 
Tonight ended up being a rest night due to a rough day at work dampening mood a bit...back in full force first thing tomorrow morning. Bloody keen
 
Progressive overload week..
Day one: torso 1:
45 degree 1 1/4 db bench press 5 sets x10x10kg in each hand

Collar to collar bent row:
1:10x20kg
2:10x20kg
3:8x22.5kg
4:8x22.5kg
5:22.5kg
6:27.5kg

15 degree neutral grip paused db bench press 5x10x10kg in each hand (got carried away n did an extra set by accident haha)

Neutral grip seated cable row
1:12x21kg
2:10x24.5kg
3:10x24.5kg
4:10x24.5kg

Cable face pull
4x10x15kg

Elbow forward cable ext rotation
2x12x2.5kg
2x10x5kg (4 sets altogether)

Great workout :)....arms jacked entire time n shaking.
 
Still had some energy tonight, so did 20 mins cardio, alternating between a walk at 7.5km/h, to a jog at 10km, to sprints at 16km/h :)

Followed this with 3x15 garhammer raises and 3x15 hanging leg raises
 
Nice

-Chris
EBF Rep
Mobile App
 
Thanks :)....pushing myself as hard as i can, and really enjoying it! Of course, I couldn't be where I am without your guidance and support :)
 
Alphamine and watermelon c4 had me pumped and sweating buckets this morning..can still feel blood pumping through my arms n legs..

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

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 15kg

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

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

Feeling a lil bit fatigued, but refuelling now with two boiled eggs, berries n nuts....body feels strong n I'm determined to push as hard as I possibly can. Will never give less than my best :)
 
Great in between weights day today
:)
Did 3x15 garhammer raises
3x15 hanging leg raises

And then an awesome, fast paced n sweaty Alphamine fuelled dance class....oooooh yeah :)
Back into weights on progressive overload in the morning :)
 
Crazy workout this morning, progressive overload week :)
Assisted dips
1:8x20kg
2:8x20kg
3:8x15kg
4:8x15kg
5:8x15kg
6:8x15kg

Ez Scott curl
3setsx8x15kg,
4th set 8x20kg
5th set 8x20kg
6th set 8x20kg

Ez skull crusher
4x10x15kg

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

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


45 degree seated db hammer curl
4x8x7.5kg

Sweated buckets...also saw some veinage in my biceps :)

Can't lift my arms lol...so good :)
 
Ab work and dance class tonight, keen :)...last day of progressive overload training tomorrow before a week of rest from weights before my next programme provided by my awesome bf, Chris :).

So after tomorrow, this week will be a bit of cardio (starting with soccer training tomorrow night), and some yoga for flexibility work.

Looking forward to doing some sprints to get pace up for soccer, and improve overall fitness. Even more excited, however to start my next program and get stronger whilst building lean muscle!
 
Fantastic class tonight, was drenched in sweat, n energy seemed to be never ending :)... Abs also getting some definition :)
 
Last day of progressive overload before a weeks rest from weights and a new program :)...

Gave it 110% this morning, n feeling pretty wiped but strong!
Day 4:torso
Strong workout this morning, arms jacked and shaking!
Had one scoop Alphamine with one scoop c4 preworkout

Face pulls
1:8x15kg
2:8x15kg
3:8x17.5kg
4:8x17.5kg
5:8x17.5kg
6:8x17.5kg

Seated slow Bb shoulder press:
6x8x20kg

Decline rotation press:
3x8x10kg each hand
2x8x12.5kg each hand

Db trap 3 raise
5x10x3kg each hand

Soccer training tonight, and food update and weight update tonight as well.
 
Proper food log n stats will be coming back on here as of tomorrow. Determined to get this body leaner, stronger and faster. 110%, no less.
Ps, soccer training was great tonight, scored my first goal of the season n got some Sprints in. Really enjoyed it, was drenched in sweat
 
Hitting some Sprints and Ab work this morning, fuelled with Alphamine...will also weigh myself and provide a starting weight
 
This week will be purely cardio with some abs, as a rest from weights before some more strength building from next week onwards...concentration is on lean gains, dropping some body fat, shaping up the abs and getting bloody strong! :)

Did 20 mins of cardio this morning, alternating between jogging/running at 12km/h, and working up to 16.5km/h sprints. Was drenched in sweat, great feeling.

Followed this up with 3x10 garhammer raises
3x10 hanging leg raises
3x30 criss crosses
3x30 bicycles
3x10 10kg weighted crunches

My starting weight is 57.1kg, I'd like to get to approx 59kg with the some lean muscle gain.

Had one scoop Alphamine with one scoop c4 preworkout.
Food intake for today will be posted tonight.

Excited about getting this body leaner, faster and stronger :)
 
Food intake for today:
1 scoop Alphamine pre workout at 630am

Breakfast: 2 boiled eggs with 50g shredded chicken
2 cups of mixed berries

Snack: protein shake
Green apple

1 scoop of Alphamine 20 mins before..
Lunch:200g chicken
150g vegies

Snack: small pack gluten free low carb protein cookies

Dinner: 180g steak 150g veggies
Snack: 2 cups of berries

Good energy today, no lethargy :)

1893 calories in total..
Will be following a specific formula to make sure my intake is right to reach my goals...I'm open to any corrections and/or feedback :)
 
BW in kg x 2.2 = weight in lbs

Weight in lbs x 10 on cardio days
Weight x 12 on weight training days

Cardio, 15g carbs, 30g protein post w/o
Weights 30g carbs, 30g protein post w/o.

On burn days (cardio), limit carbs to berries.

Weight training days have small brown rice 25g carbs worth at lunch and brekky.
 
runner_79 said:
BW in kg x 2.2 = weight in lbs

Weight in lbs x 10 on cardio days
Weight x 12 on weight training days

Cardio, 15g carbs, 30g protein post w/o
Weights 30g carbs, 30g protein post w/o.

On burn days (cardio), limit carbs to berries.

Weight training days have small brown rice 25g carbs worth at lunch and brekky.
Click to expand...

Thank you babe...:)
 
Great workout this morning, was drenched in sweat and legs burning! One scoop of Alphamine pre workout, and I was pumped n ready...

Started off with 15 mins of sprints ranging from 14km/h to 16.5km/h

Then put the boxing gloves on and did a combo of:
1 punch to bag, 1 squat
2 punches, 2 squats...etc etc all the way up to 10 punches, 10 squats

Then I worked my way back down from 10:1 to 1 punch and 1 squat

Legs are on fire after this lol...

Finished off with a combo of 3x20 punches to bag combined with 3x30 criss crosses and 3x30 bicycles...

Feel great :)

Food intake for today will be posted tonight. Really enjoying pushing myself as hard as I can to get stronger, leaner and faster :)
 
Today's intake goal 1 256 calories for cardio day (weight in lbs x 10)
Food intake for today:
1 scoop Alphamine pre workout at 630am

Breakfast: 2 boiled eggs with 180g shredded chicken
2 cups of mixed berries

Snack: Small Banana

1 scoop of Alphamine 20 mins before..
Lunch:180g chicken
150g vegies

Snack: green apple

Dinner: 200g chicken breast 150g veggies

Total of 1 253 calories
 
After just a few days of clean and careful eating, my abs are already starting to come out of hiding. Even more motivation to work harder and push myself towards greater fitness and strength :)
 
Dance class n abs tonight, pumped
:).. will also put up yesterdays workout n today's food tonight.. seeing some progress in Ab area with food changes already, keen to keep it going n never never EVER give less than my best :)
 
Yesterdays workout
Day one:
Bench Press 5 sets x 3 reps
5x3x10kg
T-Bar Row 3 x 10-12
1:12x10kg
2:12x10kg
3:10x15kg
Complex 1 30 sec rest between moves
Close Grip Dumbbell Press 2 x 8x12.5kg each hand
Pulley Row 1:8x9kg
2:8x11kg
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

Side Bridge (10 sec/side) 3 x 30 secs each side

Great first workout, really felt the burn in my arms and shoulders, felt fantastic :)
 
runnerschick said:
Today's intake goal 1 256 calories for cardio day (weight in lbs x 10)
Food intake for today:
1 scoop Alphamine pre workout at 630am

Breakfast: 2 boiled eggs with 180g shredded chicken
2 cups of mixed berries

Snack: Small Banana

1 scoop of Alphamine 20 mins before..
Lunch:180g chicken
150g vegies

Snack: green apple

Dinner: 200g chicken breast 150g veggies

Total of 1 253 calories
Click to expand...

No banana and no green apple on off days or cardio days.
 
Tonight did a brief abs session consisting of:
3x30 criss crosses
3x 30 bicycles
3x8 15kg weighted crunches
Side Bridge 3 x 30 secs each side

Followed by a 60 min hip hop/funk class which was fantastic, was drenched in sweat at the end :)


Food intake for today:(rest day)
1 scoop Alphamine pre breakfast

Breakfast: 2 boiled eggs with 100g shredded chicken
1 cup of mixed berries

Snack: Small Banana

1 scoop of Alphamine 20 mins before..
Lunch:180g chicken
150g vegies

Snack: green apple

Dinner: 200g chicken breast 150g veggies

Total of 1 038 calories

Keen for day two :) :)
 
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