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Bringing back my abs..and getting stronger!

Day one:

Bb squat
1:8x40kg
2:8x50kg
3:8x50kg
4:6x60kg
5:6x60kg

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

Bb long lunge
1: 8x20kg
2:8x20kg
3:8x20kg
4:8x20kg
5:8x20kg

Standing Bb shoulder press
1:8x20kg
2:8x20kg
3:8x20kg
4:8x20kg
5:8x20kg

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

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

Plus 35 min jog averaging 10-12km/h
Really enjoyed this, now having roast pork n veggies for lunch to refuel :)
 
I'm greatful for the strength, guidance and love I have in my life. Never forget to tell those around you just how important they are...

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Day two:

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

Ez bent rows (pendlay)
1:20kg
2:20kg
3:20kg
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)
1:25kg
2:25kg
3:25kg
4:25kg
5:2 unassisted pull ups!!

Great workout with my better half to support me :)
 
Day one:

Bb squat
1:8x40kg
2:8x50kg
3:8x55kg
4:6x60kg
5:6x60kg

Wide grip assisted pull up(less weight, less assistance):
5x8x25kg

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

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

Calf raises
1:8x52.5kg
2:8x52.5kg
3:8x52.5kg
4:8x60kg
5:8x60kg

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

Plus 3x10garhammer raises
3x10hanging leg raises
Feeling strong and keen to build up a bit of size in my arms as well as continuing to tighten my core.
 
A great workout this arvo :)
Had 1 1/2 scoops of blue razz c4 preworkout, really got me buzzing n energized.
30min jog at 10-12km/h, really worked up a sweat.
60 min funk/Latin style dance class
3x30 bicycles and 3x30 criss crosses with 3x10 hanging leg raises
3x10 10kg weighted crunches

Starting a new job tomorrow, and this helped to work off a bit of the nerves. Thinking of trying a new pre workout soon, keen to get stronger, fitter and more defined :)
 
Just on a different topic, we have hundreds of bush fires burning down here in Australia, with a homes and lives lost already. Makes you think.about how greatful we must all be for those we love, and the houses we live in...
 
runnerschick said:
Just on a different topic, we have hundreds of bush fires burning down here in Australia, with a homes and lives lost already. Makes you think.about how greatful we must all be for those we love, and the houses we live in...
Click to expand...

Yeah it's not good at all for SA, TA, NSW. QLD is next in line for that heatwave and it's supposed to last up here for up to a week! Feel bad for the people out of house and home :(
 
Did a class tonight which was a mixture of yoga and Pilates to work on my core strength and flexibility..stretched out the hamstrings, lower back and through the hips....was good :)
 
Day two

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

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

Close step db lunge 5x8x12.5kg db in each hand

30 degree neutral grip db bench press 5x8x12.5kg each hand

Trap 3 raises
5x8x3kg each side

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

Feeling great :), starting to feel firmer in the legs and abs starting to show through :)...every day getting stronger...happy gal lol
 
Day one:

Bb squat
1:8x40kg
2:8x50kg
3:8x50kg
4:6x60kg
5:6x60kg

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

Bb long lunge
1: 8x20kg
2:8x20kg
3:8x20kg
4:8x20kg
5:8x20kg

Standing Bb shoulder press
1:8x20kg
2:8x20kg
3:8x20kg
4:8x20kg
5:8x20kg

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

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

Plus 3x10 garhammer raises
3x10 hanging leg raises

Great workout :).... Last week of this program n moving onto a new one soon, keen as! Abs feeling stronger, hoping to build up my arms a bit more
 
Last day two workout for this programme today, had one scoop of craze mixed with one scoop ragnarok, n 1 nanostim...

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

Ez bent rows (pendlay)
1:22.5kg
2:22.5kg
3:22.5kg
4:25kg
5:25kg

Close step db lunge 5x8x12.5kg db in each hand

30 degree neutral grip db bench press 5x8x12.5kg each hand

Trap 3 raises
4x8x3kg each side
And last set 8x4kg

Neutral grip pull up (assisted, less weight,less assistance)
1:25kg
2:25g
3:20kg
4:20kg
5:20kg

Was v focused n energized for the entire workout, n drenched in sweat!!

Feeling great :), have really enjoyed this programme written by my bf
:), particularly deadlifts. Feeling a lot stronger and have seen some changes in the firmness of legs and tone in back. Keen to keep changing and getting even stronger!!
 
Ok guys, just wondering if anyone had some advice on encouraging appetite as well as foods to assist muscle growth? Appetite has decreased over the past few weeks, and I'm worried as I don't want to lose weight and muscle..ideas?
 
Just finished my first workout of my new program, n all I can say is wow...feeling pumped! Few laps in the pool now, details soon :)
 
Day one: torso 1:
45 degree 1 1/4 db bench press 5x8x10kg in each hand

Collar to collar bent row:
1:8x15kg
2:8x20kg
3:20kg
4:22.5kg
5:25kg

15 degree neutral grip paused db bench press 3x8x10kg in each hand

Neutral grip seated cable row
1:10x17.5kg
2:10x21kg
3:10x24.5kg

Cable face pull
3x10x12.5kg

Elbow forward cable ext rotation
3x12x2.5kg

Plus 3x10xgarhammer raises
3x10 hanging leg raises
And 7 laps in the indoor pool.

Great first day :)
 
Decided to leave legs till early tomorrow morning when gym is less busy...however, I had 15 min before my hip hop/funk class tonight, so I did
3x30 criss crosses
3x30 bicycles
3x10x10kg weighted crunches
3x1 min planks
3x10 push ups..

Had 1 scoop pink lemonade c4, now going into my dance class... Feeling good :)
 
runner_79 said:
I can't say don't bowl there... Hit at 130km...ouch

-Chris
EBF Rep
Mobile App
Click to expand...

True but don't you wear a box to uh protect down there?? I got hit once... Hung up my batt after that lol
 
Lukef2000 said:
True but don't you wear a box to uh protect down there?? I got hit once... Hung up my batt after that lol
Click to expand...

Yeah...just bought a new one. Test players one and mate, fuk me dead...I almost cried again. Mind you I got hit last Sunday 13th there lol

-Chris
EBF Rep
Mobile App
 
:(....would seeing my log for today make u feel better? :)
Day two:legs
Bb deadlift
1: 5 reps 30kg
2:4 reps 40kg
3:3 reps 42.5kg
4:2 reps 45kg
5:1 rep 50kg

Long lunge
1:5 reps 10kg each hand
2: 4 reps 10kg each hand
3:3 reps 12.5kg each hand
4: 2 reps 13kg each hand
5: 1 rep 17.5kg

Leg curl
1:6x14kg
2:6x26kg
3:6x33kg
4:6x33kg

Calf raise
1:6x45kg
2:6x52 1/2kg
3:6x60kg
4:6x67 1/2kg

Strong first leg day...also did ten laps in the pool after work
 
Fantastic arm workout this morning, and a yoga/Pilates class tonight to work on my flexibility and range of movement. Numbers to come soon
 
So this was this morning's workout, first arm day for this program.
Assisted dips
1:8x25kg
2:8x25kg
3:8x20kg
4:8x20kg
5:8x15kg

Ez Scott curl
5x8x15kg

Ez skull crusher
3x10x15kg

Standing Bb curl
1:10x10kg
2:10x15kg
3:10x15kg

Decline Db tricep extension
1:10x5kg each hand
2:10x5kg each hand
3:10x7.5kg each hand

45 degree seated db hammer curl
3x7.5kg each hand
 
Arms burning this morning, sign of hard work :)...hip-hop funk class tonight with some ab work thrown in beforehand, can't wait :)
 
Before hip hop/funk class tonight, I did
3x30 criss crosses
3x30 bicycles
3x10x10kg weighted crunches
3x1 min planks

Had 1 scoop pink lemonade c4, then did 60 min class. Really worked up a sweat. Great stuff
 
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