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

More protein. Shake and nuts mid morning
 
This morning's workout:

Conventional Dead Lift *** 5 x 3 @ 85%
5x3x55.25 kg
Traveling Lunge (hold dumbbells on shoulders) 3 x 10x12.5kg on each shoulder, 1 min rest
Complex 1
30 sec rest between moves
Single leg box squat
2 x 10

Barbell Step ups (set box @ 2" below knee) 2 x 8x12.5kg

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:
1:10kg
2:10kg
3: 12.5kg

Also had soccer training tonight. Feeling pretty tired but strong. Food intake to come :)
 
Food intake for today:
1 scoop Alphamine pre workout at 630am

Breakfast: 1 boiled egg with 180g shredded chicken
1/2 cup Basmati rice

Snack: protein shake and 50g raw mixed nuts

1 scoop of Alphamine 20 mins before..
Lunch:200g chicken
150g vegies
1/2 cup basmati rice

Snack: 1/2 cup of berries

Dinner: 180g steak 150g veggies

Total 2300 calories

Good energy today, no lethargy...hoping I'm on target for weights day with this, still new at this :)
 
ALWAYS pair carbs with protein.
Not by themselves. I.e berries alone.
 
1 scoop Alphamine pre breakfast at
7 40am

Breakfast: 1 boiled egg with 150g shredded chicken
50g berries w 1/4 scoop protein powder

Snack: protein shake and 35g raw mixed nuts

1 scoop of Alphamine 20 mins before..
Lunch: small/medium 160g steak
150g vegies, 1/2 tsp wholegrain mustard

Snack: 50g of berries with 1/4 scoop of protein powder

Dinner: 150g chicken breast 150g veggies

Total 1202 calories

Appetite was strong today
 
Standing Over Head Press 5x3
1:3x20kg
2:3x20kg
3:3x22.5kg
4:3x22.5kg
5:3x25kg

Pull Ups 3 x 10-12, 1 min rest
1:10x20kg assisted
2:10x20kg assisted
3:10x15kg assisted (less weight, less assistance)

Complex 1 30 sec rest between moves
Barbell Shrugs 2 x 8
1:8x20kg
2:8x22.5kg

Close Grip Pull Down 2 x 8
1:8x15kg
2:8x25kg

Dumbbell Curl 2 x 6 x7.5kg each hand
Complex 2 15 sec rest between exercises, 45 sec rest between complexes
Rear deltoid DB raises 3 x 12x 2.5kg each hand (light to start with to establish technique)
Prone Bridge March 3 x 10
Face Pulls 3 x 12
1:12x12.5kg
2:12x12.kg
3:12x15kg
Band Resisted No-Monies 3 x 10

Really enjoyed this, back and arms were burning :)
 
Food intake for today:

1 scoop Alphamine pre workout at
630am

Breakfast: 2 boiled eggs with 160g shredded chicken
1/4 cup basmati rice

Snack: protein shake and 35g raw mixed nuts

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

Snack: 50g of berries with 1/4 scoop of protein powder, another 20g chicken breast in car on way home from work (was starving lol)

Dinner:Chicken kebab plate with salad and garlic sauce...mmmmmmmm yummy :)
protein bar

total 1 503 calories
Appetite was strong today, can't seem to stop feeding haha...at least its good food :)
 
Fantastic workout this morning, arms jacked and legs shaking! Sweating buckets after shuttle runs to finish, details asap plus food for today :)
 
Today's workout:

Back Squat 5 x 3 (started light as it was first day of this particular day in programme)
1:3x40kg
2:3x42.5kg
3:3x45kg
4:3x50kg
5:3x52.5kg

Rumanian Dead Lift 3 x 10-12, 1 min rest
3x10x40kg (can do 1 rep 65kg, but this was 10-12 reps, so lower weight)

Complex 1 30 sec rest between moves
Barbell Glute Hip Bridge 2 x 8x17.5kg
Single Leg RDL 2 x 10
Band Resisted Barbell Roll Outs 3 x 5 with a 17.5kg barbell
Baby Get-Ups 3 x 5/side
Cable Wood-Chops 3 x 6/side
1:6 per side at 10kg
2:6 per side at 10kg
3:6 per side at 12.5kg

Conditioning
300 m Shuttle Run 5 @ 88%, 1 min rest

Very sweaty after this, arms were jacked as, even saw a vein in my bicep after cable wood chops :). Great Workout!
 
Food intake for today:
1 scoop Alphamine pre workout at 630am

Breakfast: 2 boiled eggs with 150g shredded chicken
1/4 cup Basmati rice
1/2 cup bluberries with 1/4 scoop protein powder

Snack: protein shake and 35g raw mixed nuts

1 scoop of Alphamine 40 mins before..
Lunch:160g chicken
150g vegies
1/4 cup basmati rice

Dinner: 160g grilled chicken breast 150g veggies

Total 1 399 calories
 
Feeling fantastic after this mornings workout! Finally have some veins coming out, and back n arms r also beginning to change :).... Workout and food details asap :)

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Today's workout
Had my scoop of Alphamine 30 mins pre workout, full of energy and focus!

Day one:
Bench Press 5 sets x 3 reps
5x3x10kg
T-Bar Row 3 x 10-12
1:12x10kg
2:10x15kg
3:10x15kg
Complex 1 30 sec rest between moves
Close Grip Dumbbell Press 2 x 8x12.5kg each hand
Pulley Row 1:8x12.5kg
2:8x15kg (new weight)
Lying Triceps Extension (skull crusher) 2 x 6x17.5kg (new weight)
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

Awesome workout, really feeling stronger n a bit leaner :)
 
Food intake for today:

1 scoop Alphamine pre workout at
630am

Breakfast: 2 boiled eggs with 130g shredded chicken
1/4 cup basmati rice

Snack: protein shake and 1/2 cup blueberries

1 scoop of Alphamine 20 mins before..
Lunch: 160g chicken breast
150g vegies

Snack: 35g raw mixed nuts

Dinner:2 gluten free chicken sausages, 150g veggies

total 1 400 calories

Finding it hard to sleep tonight, but will keep hard at it tomorrow first thing
 
Two great weights sessions on the weekend, n my arms and back in particular are starting to tone up, with some veins being spotted :)...will weigh in tomorrow, leg day. Will post the last couple of workouts to give an idea of how I'm progressing. Soccer training tonight which will include a bucket load of sprint work.

Let's get stronger, faster n leaner :)

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Bout to hit soccer training, hoping I can muster up a bit of energy to kick some goals! Had some chicken n vegies for fuel, rest of food intake will be posted asap
 
Sunday's workout (sorry for delay, but will hopefully give an idea of my progress so far)

Day one:
Bench Press 5 sets x 2 reps
5x2x27.5kg
T-Bar Row 3 x 6x15kg
4th set 5x20kg

Close Grip Dumbbell Press 2 x 5x12.5kg each hand
Pulley Row 1:8x17.5kg
2:8x17.5kg (new weight)
Lying Triceps Extension (skull crusher) 2 x 6x17.5kg
Complex 2 15 sec rest between exercises, 1 min rest between complexes
Behind neck band pull aparts 3 x 15

Side Bridge (10 sec/side) 3 x 40 secs each side
Have also started using Jack 3D micro, great energy, great pumps and focus :)
 
Food intake for today:
Breakfast: 2 boiled eggs, 1 cup of blueberries with 1/4 scoop protein powder

Snack:35g raw mixed nuts, protein shake

Lunch: 2 gluten free chicken sausages, 150g veggies

Snack:Low carb gluten free protein cookies

Dinner: 140g chicken, 150g veggies

Total 1 200 calories

Legs tomorrow morning, pumped already :)
 
Back Squat 5x2
1:2x50kg
2:2x50kg
3:2x55kg
4:3x55kg
5:2x55kg

Rumanian Dead Lift 4 x 5-6, 1 min rest
1:6x40kg
2:5x50kg
3:5x52.5kg
4:5x55kg

Complex 1 30 sec rest between moves
Barbell Glute Hip Bridge 2 x 8x17.5kg
Single Leg RDL 2 x 10
Band Resisted Barbell Roll Outs 3 x 5 with a 40kg barbell
Baby Get-Ups 3 x 5/side
Cable Wood-Chops 3 x 6/side
1:6 per side at 12.5kg
2:6 per side at 12.5kg
3:6 per side at 15kg

Enjoying challenging myself and pushing my body to the limit. Alphamine and Jack 3D micro (separately) seem to be helping energy wise, but looking to use some kind of sleep aid pretty soon to help me rest easier n wind down at night....
 
Pretty happy with my workout this morning, hit some new PRs n gave it my all...strong believer in the idea that we can all do anything we set our minds to if we only try our hardest :). Off to fuel up the body and mind for another day of teaching the young ones, details of gym and food tonight :)
 
So here's this morning's workout. I had a scoop of Jack 3D micro 30 mins pre workout, had me feeling focused, pumped n ready to take on the world!

Standing Over Head Press 6x2
1:2x25kg
2:2x25kg
3:2x25kg
4:2x25kg
5:2x27.5kg
6: 2x27.5kg

Pull Ups 4 x 5-6
1:6x15kg assisted
2:6x15kg assisted
3:6x15kg assisted (less weight, less assistance)

Complex 1 30 sec rest between moves
Barbell Shrugs 2 x 5
1:5x15kg plate each side
2:5x15kg plate each side

Close Grip Pull Down 2 x 5
1:5x25kg
2:5x25kg

Dumbbell Curl 2 x 6 x7.5kg each hand

Rear deltoid DB raises 3 x 15x 3kg each hand
Prone Bridge March 3 x 5
Face Pulls 3 x 15
1:15x15kg
2:15x15kg
3:15x15kg
Band Resisted No-Monies 3 x 15

Really enjoyed this, back and arms were burning and jacked as anything. Just wanna keep pushing myself to be better and better, stronger and leaner. Gonna hit some cardio tomorrow to prepare for my first soccer game for the season on the weekend. Also, a huge thankyou to my amazing boyfriend Chris for always supporting, guiding and motivating me to be the best I can be. Wouldn't be achieving these goals if it wasn't for him :)
 
Hey guys, rest day today due to feeling a bit ill n lethargic today; been a rough week at work, but rewarding at the same time with some progress made with a special needs child I work closely with. Hoping to train early tomorrow morning n get butt back into gear.
 
Very unwell today, and unable to eat at the moment. Trying to get some water in, hoping this will pass very soon so I can get back to training!
 
Body feeling quite weak with high temperatures all day, any particular foods that u guys suggest to get into me tomorrow to recover?
 
Will post workout tonight, getting back into it today felt good :)...keen to get this body stronger again :)

On a sidenote, really liking my Jack 3D micro and raspberry lemonade Alphamine preworkout atm, great focus and energy, and great pumps!!
 
Today's workout
Had my scoop of Alphamine and scoop of jack3d micro 30 mins pre workout, felt focused, pumped and ready to go! As this was my first day back at training after being sick, however, I eased into it, but found myself getting an awesome workout in my arms and back :)

Bench Press 5 sets x 2 reps
1:2x25kg
2:2x25kg
3:2x30kg
4:2x30kg
5:2x32.5kg
T-Bar Row 4 x 5-6
1:6x15kg
2:6x15kg
3:5x20kg
4:5x20kg

Close Grip Dumbbell Press 2 x 5x12.5kg each hand
Pulley Row 1:5x17.5kg
2:5x21kg (new weight)
Lying Triceps Extension (skull crusher) 2 x 5x17.5kg

Behind neck band pull aparts 3 x 15

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

Shrugs 3x6x15kg plates

Band resisted external shoulder rotations 3x15

This felt really good, and just good to get my body moving again. Enjoying this programme a great deal, and I've gotta say, my body has never felt this strong before. Each day I'm achieving and believing in myself and my abilities more and more. I will never give less than my best :)
 
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Legs tomorrow :), seeking some new PR's with a strong mind and body growing in strength every day....Food log and a weigh in asap as well. Hope all of you in the AM community are well :)
 
This morning's workout:

Conventional Dead Lift 5x3
3 sets @3x50kg
2 sets @3x60kg....this hurt but felt amazing to achieve :)
(my 1 rep max is 65kg, so 3 reps at 60kg was a tricky one to get to)


Traveling Lunge (hold dumbbells on shoulders) 3 x 10x12.5kg on each shoulder, 1 min rest
Complex 1
30 sec rest between moves
Single leg box squat
2 x 10

Barbell Step ups (set box @ 2" below knee) 2 x 8x22.5kg (new weight :) )


Stir the Pot 3 x 8/direction

Fully elevated glute-hip thrust 3 x 15

Tall Kneeling Cable Chop 3 x 10/side:
1:10x12.5kg
2:10x15kg
3: 10x15kg

Weighed in at 57.5kg this morning, so weight is remaining steady whilst muscle is becoming more obvious in my arms, back and core. Keen to keep strengthening these muscles and lean out a bit more through my legs and core.

Food intake today:
Breakfast:2 boiled eggs, 1/4 cup basmati rice, 130g shredded chicken

Snack: protein shake and 35g raw mixed nuts, 50g blueberries with 1/4 scoop protein powder

Lunch:150g chicken breast, 150g veggies

Dinner: 2 gluten free chicken sausages, 150g veggies and 1 tsp aioli mayo
150g veggies

Total 1 407 calories
Was so good to have my appetite back today, and my energy was 110% better than it has been in days :)
 
not enough kcals on training days...get that up to about 1700-1800 please
 
No worries, was still hard to get down a lot today, trying very hard... but will make sure I hit that tomorrow add more protein into breakfast n lunch u reckon?..what did u think of everything else?
 
Feeling great after my session this morning, seeing some veins in the biceps which has me a lil excited lol...now to refuel with lots of good clean food :)...details asap
 
My workout had me feeling strong, focused, energized and happy this morning :)

Standing Over Head Press 6x2
1:2x25kg
2:2x25kg
3:2x25kg
4:2x25kg
5:2x27.5kg
6: 2x30kg

Pull Ups 4 x 5-6
1:6x15kg assisted
2:6x15kg assisted
3:6x15kg assisted (less weight, less assistance)

Complex 1 30 sec rest between moves
Barbell Shrugs 2 x 5
1:5x15kg plate each side
2:5x20kg plate each side

Close Grip Pull Down 2 x 5
1:5x25kg
2:5x30kg

Dumbbell Curl 1x 5 x7.5kg each hand
2:1x5x10kg each hand

Rear deltoid DB raises 3 x 15x 4kg each hand
Prone Bridge March 3 x 5
Face Pulls 3 x 15
1:15x15kg
2:15x15kg
3:17.5x15kg
Band Resisted No-Monies 3 x 15

Hit some new PRs today, which felt pretty damn good. Very busy day at work today, but gave the hair a bit of a pamper tonight to rejuvinate lol.
 
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