A Tornado of Trisets :)

[runnerschick]

I could never let my girl get into taking pre workouts. Next thing ya know she'd be taking all my supps! Condense is very good, a lot of my friends take it.

Lol, Chris n are good about sharing supps with each other
, yeah Im a condense fan, really like my pre workouts, they keep me energized and focused!

 

[runnerschick]

Ran hard at football today, cardio fitness is looking up ...might look into getting some cordygen to kick it up another notch. Leg day tomorrow after work, bring it on! .

 

[runnerschick]

May put some progress pics up soon, towards the middle of my next program ...

 

[runnerschick]

Just smashed the hell outta my legs
Triset one (4 sets)
BB squat 5-7 reps 1:7x50kg
2:7x50kg
3:7x55kg
4:6x60kg
5:6x60kg

Lying leg curls 10-12 reps
1:12x20kg
2:12x20kg
3:12x20kg
4:10x25kg

Calf raises-squatting 4x25

Triset 2:
BB deadlift
1:6x50kg
2:6x50kg
3:6x55kg
4:5x60kg

Walking lunges 10-12 reps
4x10x12.5kg each hand
Calf stretches 4x10

Good to feel the burn again

 

[runnerschick]

 

[IrishSoldier]

May put some progress pics up soon, towards the middle of my next program ...

Only if you get some "before" pics up first!

 

[runnerschick]

Only if you get some "before" pics up first!

Will do very soon! Excited to transform and grow even stronger

 

[runnerschick]

Tomorrow morning I start a new program, can't wait ...time to push my body beyond any limits!! Before pics and Progress pics will be appearing soon as well...

 

[runnerschick]

My mantra today

 

[runnerschick]

Just finished an incredible workout, fuelled by enhanced, alphamine and pure determination to push myself hard...details asap.

 

[runnerschick]

 

[runnerschick]

DB Split Snatch 3 x 3 @ 75%-started with a 10kg db today as it was my first day of the programme

Complex 1
Split Squat 3 x 12 with a 15kg bar on my shoulders
1 Arm DB Incline Press 3 x 12x10kg
1 Arm DB Incline Chest Supported Row 3 x 12x7.5kg (again, started light to get correct form on day one)
Camel 2 x 5 Per Set

Complex 2 Contralateral DB RDL 2 x 12 using 7.5kg db

Heavy Band Depressed Scap Pull Down 2 x 6
Push Up 3x5 reps
1 Arm DB Rear Delt Row 3 x 12.7.5kg

Complex 3 Single Leg BB Hip Bridge 3 x 10x15kg
Hip Rotations on Swiss Ball 2 x 6 Per Set
Supine Psoas Hip Flexion 3 x 12
Cable Anti-Rotations 3 x 8 x 2 sec-13.5kg

Really enjoyed this, felt strong in my arms, core and legs...can't wait to hit some some new PR's...bring on tomorrow!

 

[runnerschick]

 

[runnerschick]

Day two of the new programme this morning, here we go!!

 

[IrishSoldier]

Did runner make this New program too?

 

[runnerschick]

Did runner make this New program too?

He provided it, yes ...he supports and guides my training in a big way, owe a lot to him, I'm eternally grateful

 

[runnerschick]

Smashed my workout this morning, and have a new appreciation for doing exercises one arm at a time, such as the db clean and jerk, and the one arm db press with supine bridge ...really enjoying this, n feeling strong! Full log tonight

 

[runnerschick]

This morning's workout-Day two
DB Clean and Jerk 3 x 3 @ 75%-10kg dumbbell for first day

Complex 1
Single Leg BB RDL 3 x 12 with 10kg barbell
Single Arm DB Press 3 x 12x10kg
Chinese Row 3 x 12x10kg
RF Stretch 2 x 5 Per Set

Complex 2
Traveling Lunge w DB on Shoulders 2 x 12x12.5kg each shoulder
Band Pull Aparts 2 x 6
1 Arm DB Floor Press w Supine Bridge 2 x 12x10kg
1 Arm Pull Downs 2 x 12x12.5kg each side

Complex 3
Single Leg Swiss Ball Curls 3 x Max
Swiss Ball Roll Outs 3 x 6
Wall Psoas March 3 x 6 x 2 sec
Prone Bridge March 3 x 6 x 2 sec

 

[runnerschick]

Always believe you can do anything you set your mind to

 

[runnerschick]

Couple of workout posts to come, been a bit slack with my posting lol...programme going well so far, feeling strong and making some dietary changes to kick the abs into gear ...
Hope everyone on the forum is well

 

[runnerschick]

DB Split Snatch 3 x 3 @ 75%-12.5kg db (up from 10kg)

Complex 1
Split Squat 3 x 12 with a 15kg bar on my shoulders
1 Arm DB Incline Press 2 x 12x10kg , 3rd set 12x12.5kg
1 Arm DB Incline Chest Supported Row 3 x 12x10kg (up from 7.5kg)
Camel 2 x 5 Per Set

Complex 2 Contralateral DB RDL 2 x 12 using 7.5kg db

Heavy Band Depressed Scap Pull Down 2 x 6
Push Up 3x5 reps
1 Arm DB Rear Delt Row 3 x 12.7.5kg

Complex 3 Single Leg BB Hip Bridge 3 x 10x15kg
Hip Rotations on Swiss Ball 2 x 6 Per Set
Supine Psoas Hip Flexion 3 x 12
Cable Anti-Rotations 3 x 8 x 2 sec-13.5kg

Good strong feeling to start the day. Here is my first pic to give an idea of where I'm at. Core pic, as this the area I'd like to see improve the most. Will try and take another at end of each week for next 4 weeks

 

[runnerschick]

 

[IrishSoldier]

Looking real lean! I have no clue what half of these workouts are, gotta google some of em. Runner makes you some sweet organized programs. What the hell is a camel workout o.o! Good luck on 4 weeks of core building too! I'm just starting mine but I got 6 weeks and more fat to burn cuz ima big boy haha

 

[runnerschick]

Looking real lean! I have no clue what half of these workouts are, gotta google some of em. Runner makes you some sweet organized programs. What the hell is a camel workout o.o! Good luck on 4 weeks of core building too! I'm just starting mine but I got 6 weeks and more fat to burn cuz ima big boy haha

Thanks mate, that's nice to hear ..I'm still working on the core, but its a start. He definitely gives me wonderful programs and support, I'm eternally grateful ...hope ur enjoying your training too!

 

[IrishSoldier]

Thanks mate, that's nice to hear ..I'm still working on the core, but its a start. He definitely gives me wonderful programs and support, I'm eternally grateful ...hope ur enjoying your training too!

Without a doubt. Lifts have always been good but gotta start adding sprints. Been hitting the heavy bag for cardio and back but I could and should do more. Summer weather has been real rainy over here, really odd. Once it passes I'll be sure to start performing hiit. Most effective thing I have ever done besides wrestling practices and swimming!

 

[runnerschick]

Without a doubt. Lifts have always been good but gotta start adding sprints. Been hitting the heavy bag for cardio and back but I could and should do more. Summer weather has been real rainy over here, really odd. Once it passes I'll be sure to start performing hiit. Most effective thing I have ever done besides wrestling practices and swimming!

Sprints are great, I'm trying to hit them more as well, good for football. Sounds like you have a good training regime!

 

[runnerschick]

Back into gym tomorrow, feeling strong in body and mind

 

[runnerschick]

This morning's workout-Day two
DB Clean and Jerk
3 x3x15kg

Complex 1
Single Leg BB RDL 3 x 12 with 15kg barbell
Single Arm DB Press 3 x 12x12.5kg
Chinese Row 3 x 12x12.5kg
RF Stretch 2 x 5 Per Set

Complex 2
Traveling Lunge w DB on Shoulders 2 x 12x15kg each shoulder
Band Pull Aparts 2 x 6
1 Arm DB Floor Press w Supine Bridge 2 x 12x10kg
1 Arm Pull Downs 2 x 12x22.5kg each side

Complex 3
Single Leg Swiss Ball Curls 3 x Max
Swiss Ball Roll Outs 3 x 6
Wall Psoas March 3 x 6 x 2 sec
Prone Bridge March 3 x 6 x 2 sec

Strong workout today

 

[IrishSoldier]

Some hard lifts here, how was the form on those single leg RDeadlifts, I'm still to scared to try em haha

 

[runnerschick]

Some hard lifts here, how was the form on those single leg RDeadlifts, I'm still to scared to try em haha

Yeah they took some getting used to at the start with finding my balance, but form is good now with a controlled movement. I found that slowing down the movement was helpful, as well as heaps of stretching as I'm tight through my quads..give it a go

 

[runnerschick]

 

[runnerschick]

Back into the gym to work the whole body first thing tomorrow morning, week four of my programme...feeling strong and eager to hit more PRs...cant wait!!

 

[runnerschick]

 

[runnerschick]

This mornings workout...had 1 scoop alphamine with 3/4 scoop enhanced preworkout, and I was ready to roll!

DB Split Snatch 2x3 @12.5kg, last set 3x15kg

Complex 1
Split Squat 3 x 12 with a 20kg bar on my shoulders
1 Arm DB Incline Press 2 x 12x10kg , 3rd set 12x12.5kg
1 Arm DB Incline Chest Supported Row 3 x 12x12.5kg (up from 10kg)
Camel 2 x 5 Per Set

Complex 2 Contralateral DB RDL 2 x 12 using 7.5kg db

Heavy Band Depressed Scap Pull Down 2 x 6
Push Up 3x5 reps
1 Arm DB Rear Delt Row 3 x 12.7.5kg

Complex 3 Single Leg BB Hip Bridge 3 x 10x15kg
Hip Rotations on Swiss Ball 2 x 6 Per Set
Supine Psoas Hip Flexion 3 x 12
Cable Anti-Rotations 3 x 8 x 2 sec-13.5kg
Added in 2x6 swiss ball roll outs
2x6 single leg swiss ball curls
3x unassisted pull ups

Felt awesome, and a great start to the day

 

[runnerschick]

 

[runnerschick]

Killer workout this morning! Arms jacked with some veins coming out in my biceps, and core definition coming out .... Determined to smile today

 

[runnerschick]

Week four, hoping some progress is showing, determined to lean out more by the end of week 6!

 

[IrishSoldier]

Sry Havnt been active on this thread, checkin in! Keep killing it, I like the lifting programs you keep using! You notice any loss in fat and gains in muscle? Can't rly tell from these pics, cuz cameras don't show some changes that you have seen. I realized that with my pics I take

 

[runnerschick]

Sry Havnt been active on this thread, checkin in! Keep killing it, I like the lifting programs you keep using! You notice any loss in fat and gains in muscle? Can't rly tell from these pics, cuz cameras don't show some changes that you have seen. I realized that with my pics I take

Hey mate thanks for the support, means a lot! Yeah I've noticed I've become a bit leaner through my stomach and legs in the past few weeks, and I've seen some pretty big muscle gain in my arms and through my back which is awesome ...as for my lifting programmes, my wonderful boyfriend provides these, as well as lot of guidance and support, for which I'm eternally grateful ... How r u enjoying training at the.moment?

 

[runnerschick]

This mornings workout:
DB Clean and Jerk
3 x3x15kg

Complex 1
Single Leg BB RDL 3 x 12 with 15kg barbell
Single Arm DB Press 3 x 12x12.5kg
Chinese Row 3 x 12x12.5kg
RF Stretch 2 x 5 Per Set

Complex 2
Traveling Lunge w DB on Shoulders 2 x 12x15kg each shoulder
Band Pull Aparts 2 x 6
1 Arm DB Floor Press w Supine Bridge 2 x 12x10kg
1 Arm Pull Downs 2 x 12x22.7kg each side

Complex 3
Single Leg Swiss Ball Curls 3 x Max
Swiss Ball Roll Outs 3 x 6
Wall Psoas March 3 x 6 x 2 sec
Prone Bridge March 3 x 6 x 2 sec

 

[runnerschick]

 

[runnerschick]

Really enjoying my training, feeling strong and healthy ...got some green apple c4 and a smile on my face

 

[runnerschick]

This mornings workout:
ATG front squat 2x8x20kg bar
3rd, 4th,5th sets 8x25kg
Db bench press 5x8x13kg each hand
BB deadlift 5x8x40kg
Pendlay row 5x8x25kg

Enjoyed this a lot

 

[gokix811]

C4 is great! I have blue raz but am running low lol

 

[runnerschick]

C4 is great! I have blue raz but am running low lol

Blue razz is my favourite flavour, followed by pink lemonade, however store was out of both, so green apple was my next choice...I get a huge buzz and pump out of it!

 

[runnerschick]

Sipping my c4 and getting psyched up for football this morning! Few drills to warm up, then its all fires blazing! Let's do this!

 

[runnerschick]

So keen to train again tomorrow morning already, gonna push it beyond any limits!!

 

[runnerschick]

This mornings workout: had one scoop c4 mixed with one scoop alphamine, felt tingly and energized all over

DB Split Snatch 3x3x15kg (up from 12.5kg)

Complex 1
Split Squat 3 x 12 with a 20kg bar on my shoulders
1 Arm DB Incline Press 3 x 12x12.5kg
1 Arm DB Incline Chest Supported Row 3 x 12x12.5kg (up from 10kg)
Camel 2 x 5 Per Set

Complex 2 Contralateral DB RDL 2 x 12 using 7.5kg db

Heavy Band Depressed Scap Pull Down 2 x 6
Push Up 3x5 reps
1 Arm DB Rear Delt Row 3 x 12x 10kg (up from 7.5kg )

Complex 3 Single Leg BB Hip Bridge 3 x 10x20kg (up from 15kg)
Hip Rotations on Swiss Ball 2 x 6 Per Set
Supine Psoas Hip Flexion 3 x 12
Cable Anti-Rotations 3 x 8 x 2 sec-13.5kg
Felt great after this, bring on tomorrow!!

 

[runnerschick]

 

[IrishSoldier]

Hey mate thanks for the support, means a lot! Yeah I've noticed I've become a bit leaner through my stomach and legs in the past few weeks, and I've seen some pretty big muscle gain in my arms and through my back which is awesome ...as for my lifting programmes, my wonderful boyfriend provides these, as well as lot of guidance and support, for which I'm eternally grateful ... How r u enjoying training at the.moment?

Killin my training, feeling really confident. I just might win the contest somehow.. unless there's some freak completely changing their lifestyle lol o.o! About 19 days left in the finaflex contest which still leaves me room to tweak things up. One thing I rly noticed too is just muscle hardness. I feel really solid which I can def see for myself. Keep up the good work!