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My path to strength :)

runnerschick

Well-known member
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! :)
 
Wide awake n still buzzed from an awesome workout today! Two workouts shall be posted asap, and back into gym tomorrow! Feeling strong :)
 
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 :)
 
runnerschick said:
Hey mate! Really enjoying it thus far, thanks for following along, hope you r enjoying your training too!
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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!!!
 
gokix811 said:
Hey RC, hope alls well down under! Figure you're busy kicking booty :)
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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??
 
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 :)
 
runnerschick said:
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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Strong leg day. Some of these moves I'm not familiar with so I need to do some research on what is going on.
 
Just finished an awesome workout, complete with new PRs :)....full log tonight. Feels great to be growing stronger every day! :)
 
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...:)
 
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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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.
 
Nooshefx said:
No updates lately. Hows the training going?
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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?
 
runnerschick said:
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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Training is moving along well these days. Its just a part of each day now. It gets done at some point during the day.
 
Just finished a fantastic full body workout, was so energized that I threw in an extra 5x5 deadlifts!! Hope you guys here on AM are having a great week of training so far :)



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Throwing down some extra dead lifts?! Ohhhh yeah. That's awesome
 
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