Bringing back my abs..and getting stronger!

Rest day today, went for a 35 min jog at 9km/h and did some ab work:
3x30 garhammer raises
3x30 hanging leg raises
3x30 bicycles
3x30 criss crosses
Hoping to do a bit of cardio in between weights days to get cardio fitness up again
 
Day 5(wave loading)
Db hammer curls 5x8kg, 3x9kg, 2x10kg

2 min rest

5x9kg, 3x10kg 2x11kg
Ss..

Lying skull crusher 5x17.5kg, 3x20kg 2x22.5kg

2 min rest

5x20kg, 3x22.5kg 2x25kg

External rotation 3x10
1: 3x3kg
2:3x3kg
3:3x4kg
Ss..
Db Cobras 3x10
1:3kg
2:4kg
3:5kg

3x30 bicycles
3x30 criss crosses

4 nanostim and scoop of ignite 2 (my last one...tear ;(.. lol) pre workout, felt v focused the entire workout
 
Day 1 (wave loading)
DB bench press 5x12.5kg, 3x15kg 2x17.5kg

2 min rest

5x15kg, 3x17.5kg 2x17.5kg
Ss..
DB single arm row 5x15kg, 3x17.5kg 2x17.5kg

2 min rest

5x17.5kg, 3x17.5kg 2x17.5kg

30 degree DB press 3x10x12.5kg
Ss..
Trap 3 raises (3x10)
1:3x4kg
2:3x4kg
3:3x4kg
Ss..
Pendlay rows (3x10)
1:20kg
2:22.5kg
3:25kg

3x30 bicycles
3x30 criss crosses
3x10 hanging leg raises

Good focus and energy today, 4 nano stim plus one scoop craze with one scoop ragnarok pre workout, felt good.
 
Was leg day today....they're a tad shaky!
Day 3(wave loading)
BB squat (elevated) 5x55kg, 3x60kg, 2x65kg

2 min rest

5x60kg, 3x65kg 2x67.5kg
Ss..

Elevated snatch grip deadlift 5x40kg, 3x45kg 2x50kg

2 min rest

5x45kg, 3x50kg 2x55kg

Hamstring curls 5x3
1: 3x10kg
2:3x10kg
3:3x11kg
4:3x11kg
5:3x11kg
Ss..
Front squats (5x3)
1:20kg
2:20kg
3:25kg
4:30kg
5:32.5kg

Ss..
Calf raises (21x3)
1:80kg
2:80kg
3:90kg

Was focused n energized on a scoop of craze n ragnarok mixed together, as well as 4 nano stim great workout to relieve study tension
:)
 
Rest day today, went for a 35 min jog between 9.5-10km/h and did some ab work:
3x30 garhammer raises
3x30 bicycles
3x30 criss crosses
Felt good to get moving for a bit, and bought some new boxing gloves today, bring it on!! :)
 
Strong workout this morning, fuelled by scoop of c4 thx to my awesome bf :)
Day 5(wave loading)
Db hammer curls 5x8kg, 3x9kg, 2x10kg

2 min rest

5x9kg, 3x10kg 2x11kg
Ss..

Lying skull crusher 5x17.5kg, 3x20kg 2x22.5kg

2 min rest

5x20kg, 3x22.5kg 2x25kg

External rotation 3x10
1: 3x3kg
2:3x3kg
3:3x4kg
Ss..
Db Cobras 3x10
1:3kg
2:4kg
3:5kg

3x30 garhammer raises
3x30 hanging leg raises
Arms blew up like crazy, n abs definitely gathering definition :)
 
Thinkin of hitting some cardio early tomorrow morning boxing later in the week to mix it up with the weights, keep my body guessing and get stronger :)
 
A great workout this morning :)..had 4 nanostim and a scoop of ragnarok mixed with scoop of craze pre workout.
35 min jog at 10-12km/h, really worked up a sweat.
3x15 20kg weighted crunches Ss with 3x10 hanging leg raises
3x10 garhammer raises

Feeling great, strong and full of positive energy;a lot of this is due to the wonderful guidance and support I have around me :)
 
Day 1 (wave loading)
DB bench press 5x12.5kg, 3x15kg 2x17.5kg

2 min rest

5x15kg, 3x17.5kg 2x17.5kg
Ss..
DB single arm row 5x15kg, 3x17.5kg 2x17.5kg

2 min rest

5x17.5kg, 3x17.5kg 2x17.5kg

30 degree DB press 3x10x12.5kg
Ss..
Trap 3 raises (3x10)
1:3x4kg
2:3x4kg
3:3x4kg
Ss..
Pendlay rows (3x10)
1:22.5kg
2:25kg
3:30kg

Slightly fatigued today, but still a strong workout :)...thinking of switching pre workouts soon to change it up, have been recommended blue razz c4....yummy :)
 
There is a boxing session at 5 45am tomorrow...to do or not? Hmmmm lol...or weights sesh. Either way, waking up to c4 (thanks to my generous bf) and sweating it out :)
 
Day 3(wave loading)
BB squat (elevated) 5x55kg, 3x60kg, 2x65kg

2 min rest

5x60kg, 3x65kg 2x67.5kg
Ss..

Elevated snatch grip deadlift 5x40kg, 3x45kg 2x50kg

2 min rest

5x45kg, 3x50kg 2x55kg

Hamstring curls 5x3
1: 3x10kg
2:3x10kg
3:3x11kg
4:3x11kg
5:3x11kg
Ss..
Front squats (5x3)
1:20kg
2:20kg
3:25kg
4:30kg
5:32.5kg

Ss..
Calf raises (21x3)
1:80kg
2:80kg
3:90kg

Last leg day for this program, keen to start my next one :)
 
Day one of new program today
Had 1 scoop of blue razz c4 and 1 nanostim 30 mins pre workout, gave me great energy, focus and pump :). As it was the first day, I started lighter than usual to focus on technique, also due to more sets than usual...

Bb squat
1:8x40kg
2:8x50kg
3:8x50kg
4:8x60kg
5:8x60kg

Wide grip assisted pull up(less weight, less assistance):
1: 8x7kg
2:8x7kg
3:8x6kg
4:8x6kg
5:8x6kg

Bb long lunge
1: 8x15kg
2:8x15kg
3:8x17.5kg
4:8x22.5kg
5:8x22.5kg

Standing Bb shoulder press
1:8x15kg
2:8x15kg
3:8x17.5kg
4:8x22.5kg
5:8x22.5kg

Calf raises
1:8x40kg
2:8x40kg
3:8x50kg
4:8x50kg
5:8x50kg

Decline db bench press
5x8x10kg dbs
 
Yesterdays workout, day two: (again, started light cos it was the first time going through this workout)

Deadlifts
1:30kg
2:30kg
3:30kg
4:40kg
5:40kg

Ez bent rows (pendlay)
1:25kg
2:25kg
3:25kg
4:30kg
5:30kg

Close step db lunge 5x8x10kg db in each hand

30 degree neutral grip db bench press 5x8x10kg each hand

Trap 3 raises
5x8x4kg each side

Neutral grip pull up (assisted, less weight,less assistance)
1:7kg
2:7kg
3:6kg
4:6kg
5:6kg

Really enjoyed this workout, arms were jacked as, focused energized the whole time :). Plan today is some cardio with abs
 
Day one:
Had 1 scoop of blue razz c4 and 1 nanostim 30 mins pre workout, gave me a massive buzz of energy, focus and pump :).

Bb squat
1:8x40kg
2:8x50kg
3:8x55kg
4:8x60kg
5:8x60kg

Wide grip assisted pull up(less weight, less assistance):
1: 8x7kg
2:8x7kg
3:8x6kg
4:8x6kg
5:8x6kg

Bb long lunge
1: 8x15kg
2:8x15kg
3:8x17.5kg
4:8x22.5kg
5:8x22.5kg

Standing Bb shoulder press
1:8x20kg
2:8x20kg
3:8x20kg
4:6x22.5kg
5:7x22.5kg

Calf raises
1:8x40kg
2:8x40kg
3:8x55kg
4:8x60kg
5:8x65kg

Decline db bench press
1:8x10kg dbs
2:same
3:same
4:same
5:6x12.5kg dbs

+3x10garhammer raises
3x10 hanging leg raises
And about to do a 60 min dance class...

Great workout, really starting to see a difference in my mid section in particular :)
 
Day two:

Deadlifts
1:30kg
2:30kg
3:35kg
4:35kg
5:40kg

Ez bent rows (pendlay)
1:30kg
2:30kg
3:30kg
4:35kg
5:35kg

Close step db lunge 5x8x10kg db in each hand

30 degree neutral grip db bench press 5x8x10kg each hand

Trap 3 raises
5x8x4kg each side

Neutral grip pull up (assisted, less weight,less assistance)
1:7kg
2:7kg
3:6kg
4:6kg
5:6kg

Felt strong and focused, legs and stomach feeling firmer too.
Great workout :)
 
A great workout this morning :)
35 min jog at 10-12km/h, really worked up a sweat.
3x30 bicycles and 3x30 criss crosses with 3x10 hanging leg raises
3x10 garhammer raises

Feeling good :)
 
Day one:

Bb squat
1:8x40kg
2:8x50kg
3:8x50kg
4:8x60kg
5:8x60kg

Wide grip assisted pull up(less weight, less assistance):
1: 8x7kg
2:8x7kg
3:8x6kg
4:8x6kg
5:8x6kg

Bb long lunge
1: 8x17.5kg
2:8x17.5kg
3:8x20kg
4:8x22.5kg
5:8x22.5kg

Standing Bb shoulder press
1:8x17.5kg
2:8x17.5kg
3:8x20kg
4:8x22.5kg
5:8x22.5kg

Calf raises
1:8x40kg
2:8x40kg
3:8x50kg
4:8x55kg
5:8x60kg

Decline db bench press
1:10kg
2:10kg
3:10kg
4:10kg
5:12.5kg

Strong workout, feeling great :)
 
Buzzing on blue raz c4.....loving my training program, n body starting to change :)... Thinking of getting a small tattoo on my hip soon, incorporating the word strength and my bf's name, trying to think of design ideas....
 
Will be logging another workout v soon!! Been slack due to work, but very keen to get back into it :)...getting the itch to train :)
 

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Day one:

Bb squat
1:8x40kg
2:8x50kg
3:8x50kg
4:8x60kg
5:8x60kg

Wide grip assisted pull up(less weight, less assistance):
1: 8x7kg
2:8x7kg
3:8x6kg
4:8x6kg
5:8x6kg

Bb long lunge
1: 8x17.5kg
2:8x17.5kg
3:8x20kg
4:8x22.5kg
5:8x22.5kg

Standing Bb shoulder press
1:8x17.5kg
2:8x17.5kg
3:8x20kg
4:8x22.5kg
5:8x22.5kg

Calf raises
1:8x40kg
2:8x40kg
3:8x50kg
4:8x55kg
5:8x60kg

Decline db bench press
1:10kg
2:10kg
3:10kg
4:12.5kg
5:12.5kg

Felt great getting back into it today :)
 
Day two:

Deadlifts first day two in a while, hence lighter weight, still felt the burn though!
1:30kg
2:30kg
3:30kg
4:30kg
5:30kg

Ez bent rows (pendlay)
1:20kg
2:20kg
3:22.5kg
4:22.5kg
5:22.5kg

Close step db lunge 5x8x11kg db in each hand

30 degree neutral grip db bench press 5x8x11kg each hand

Trap 3 raises
5x8x4kg each side

Neutral grip pull up (assisted, less weight,less assistance)
1:30kg
2:25kg
3:25kg
4:25kg
5:25kg
Plus 3x30 bicycles
3x30 criss crosses
3x30 hanging leg raises
 
Looking forward to getting stronger and fitter in 2013...yoga for flexibility, soccer for cardio fitness as well as my complex weight training circuit
 
Back into it all tomorrow after the holidays..feeling positive, should be a good start to a year of strength, courage and happiness in all areas :)
 
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