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Bringing back my abs..and getting stronger!

Day 3 torso two..slightly reduced workout due to fact that stomach was a bit off, but preworkout ignite 2 got me through!

A1 seated db shoulder press 4x10
1:12kg
2:12kg
3:12kg
4:12kg

A2 external rotation (cables) 4x10x1.25kg

A3 trap 3 raises 4x10
1:5kg
2:5kg
3:5kg
4:5kg

B2 db cummerford curls 4x8
1:7.5kg
2:7.5kg
3:7.5kg
4:7.5kg

C1: tricep ez bar skull crusher 3x8
1:17.5kg
2:17.5kg
3:17.5kg

C2 db lateral raises 3x8
1:5kg
2:5kg
3:5kg

D1 face pulls 3x10
1:16.25kg
2:16.25
3:16.25kg

Worked up a good sweat, arms jacked as!
 
Just killed a chest/back/ab workout, pumped the whole time with the help of ignite 2 :)... Felt great! Details soon
 
Day one: torso one (chest)
Ss..
Flat db bench press 5x5
1:12.5kg
2:12.5kg
3:15kg
4:15kg
5:15kg

Db chest supported rows 5x5
1:12.5kg
2:12.5kg
3:15kg
4:15kg
5:15kg

Wide grip pull up 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Ss..
Assisted dips 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Db flye 15 degree 5x5
1:10kg
2:10kg
3:12.5kg
4:12.5kg
5:12.5kg

Cable rows (neutral grip) 3x8
1:9kg
2:9kg
3:10kg

Trap 3 raises 3x8
1:5kg
2:5kg
3:5kg

Plus 3x10 garhammer raises
3x10 hanging leg raises

Great workout, felt pumped and motivated the whole time! Had 1 scoop of watermelon ignite 2 30 mins pre workout, sure did the trick!
 
Day two..legs
Ss..
Heel elevated Bb squat 5x5
1:50kg
2:55kg
3:55kg
4:57.5kg
5:60kg

Lying leg curl 5x5
1:10kg
2:10kg
3:10kg
4:10kg
5:10kg

Short step DB lunge 5x4-6 reps
1:12.5kg x6
2:12.5kg x6
3:15kg x6
4:15kg x6
5:15kg x6

Deadlift 5x4-6reps
1:6x45kg
2:6x45kg
3:6x50kg
4:6x50kg
5:6x55kg

3x10 Garhammer raises
3x10 hanging leg raises

Great workout. Gave everything I had and hit some new PRs
:)
 
Day 3 torso two
A1 seated db shoulder press 4x10
1:13kg
2:13kg
3:13kg
4:13kg

A2 external rotation (cables) 4x10
1:6.25kg
2:6.25kg
3:9.75kg
4:9.75kg

A3 trap 3 raises 4x10
1:5kg
2:5kg
3:5kg
4:5kg

B1 chin up 4x8 (assisted, less weight less assistance)
1:25kg
2:20kg
3:15kg
4:15kg

B2 db cummerford curls 4x8
1:7.5kg
2:7.5kg
3:7.5kg
4:7.5kg

C1: tricep ez bar skull crusher 3x8
1:17.5kg
2:17.5kg
3:17.5kg

C2 db lateral raises 3x8
1:5kg
2:7.5kg
3:7.5kg

D1 face pulls 3x10
1:16.25kg
2:16.25
3:16.25kg

D2 db 45 degree press
1:12.5kg
2:12.5kg
3:12.5kg

Fantastic workout, dripping with sweat and buzzing from ignite 2
 
Had a great workout with Chris this arvo :)

Flat DB bench press 8x5
1:12.5kg
2:12.5kg
3:13kg
4:13kg
5:13kg

SS
Heel elevated Bb squat with smith machine
5x5
1:50kg
2:55kg
3:60kg
4:60kg
5:62.5kg

15degree DB Flye 8x3x7.5kg
SS
Deadlifts 5x3x40kg

Decline Neutral Grip pause DB Press
8x3
1:12.5kg
2:13kg
3:13kg
SS
BB Pendlay Rows snatch grip 8x3
1:17.5kg
2:17.5kg
3:22.5kg

Finisher
15kg DB running suicides x 20m x 5 (3 suicides is 1 set. 5 sets in total)

Thoroughly enjoyed this, felt focused and energized the whole time! Great end to the day :)
 
Day one: torso one (chest)
1 scoop ignite 2 30 mins pre workout n was ready to go!! great stuff
Ss..
Flat db bench press 5x5
1:12.5kg
2:12.5kg
3:15kg
4:15kg
5:15kg

Db chest supported rows 5x5
1:12.5kg
2:12.5kg
3:15kg
4:15kg
5:15kg

Wide grip pull up 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Ss..
Assisted dips 5x5 (less weight less assistance)
1:5kg
2:5kg
3:5kg
4:5kg
5:4kg

Db flye 15 degree 5x5 (adjusted technique, slightly lower weight but greater burn)
1:9kg
2:9kg
3:10kg
4:10kg
5:10kg

Cable rows (neutral grip) 3x8
1:9kg
2:9kg
3:10kg

Trap 3 raises 3x8
1:5kg
2:5kg
3:5kg

Plus 3x10 garhammer raises
3x10 hanging leg raises

Great workout! Arms jacked n buzzing...starting to see some real definition in my arms and abs are also beginning to come out :)
 
Day two..legs
Energy n focus were fantastic thanks to ignite 2

Ss..
Heel elevated Bb squat 5x5
1:57.5kg
2:57.5kg
3:57.5kg
4:60kg
5:62.5kg

Lying leg curl 5x5
1:10kg
2:10kg
3:10kg
4:10kg
5:10kg

Short step DB lunge 5x4-6 reps
1:15kg x6
2:15kg x6
3:15kg x6
4:15kg x6
5:15kg x6

Deadlift 5x4-6reps
1:6x45kg
2:6x45kg
3:6x50kg
4:6x50kg
5:6x55kg

3x10 Garhammer raises
3x10 hanging leg raises

Great workout, was my last leg day of this program, have really enjoyed it :). Gave everything I had and hit some new PRs....can't wait to hit the gym again!!
:)
 
Day 3 torso two
Had 1 scoop of non dmaa ignite 2 by finaflex 30 mins pre workout

A1 seated db shoulder press 4x10
1:13kg
2:13kg
3:13kg
4:13kg

A2 external rotation (cables) 4x10
1:3.75kg
2:3.75kg
3:3.75kg
4:3.75kg

A3 trap 3 raises 4x10
1:5kg
2:5kg
3:5kg
4:5kg

B1 chin up 4x8 (assisted, less weight less assistance)
1:20kg
2:20kg
3:15kg
4:15kg

B2 db cummerford curls 4x8
1:7.5kg
2:7.5kg
3:7.5kg
4:7.5kg

C1: tricep ez bar skull crusher 3x8
1:17.5kg
2:17.5kg
3:17.5kg

C2 db lateral raises 3x8
1:5kg
2:5kg
3:7.5kg

D1 face pulls 3x10
1:16.75kg
2:16.75
3:18.25kg

D2 db 45 degree press
1:12.5kg
2:12.5kg
3:13kg

Worked up a good sweat, arms jacked as! Energy and focus were 110%
 
Day 1 (wave loading)
DB bench press 5x12kg, 3x13kg 2x15kg

2 min rest

5x13kg, 3x15kg 2x17.5kg
Ss..
DB single arm row 5x15kg, 3x17.5kg 2x20kg

2 min rest

5x17.5kg, 3x20kg 2x22.5kg

30 degree DB press 3x8x12.5kg
Ss..
Trap 3 raises (3x10)
1:3x5kg
2:3x5kg
3:3x6kg
Ss..
Pendlay rows (3x10)
1:17.5kg
2:20kg
3:22.5kg

3x10 garhammer raises
3x10 hanging leg raises

Day two will be a rest day, and day three will be leg day :)
 
Day 3(wave loading)
BB squat (elevated) 5x50kg, 3x55kg, 2x60kg

2 min rest

5x55kg, 3x60kg 2x65kg
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
5:30kg

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

Thoroughly enjoyed this workout, can't wait till next workout!!!! :)
 
Day 5(wave loading)
Db hammer curls 5x6kg, 3x7kg, 2x8kg

2 min rest

5x7kg, 3x8kg 2x9kg
Ss..

Lying skull crusher 5x15kg, 3x17.5kg 2x20kg

2 min rest

5x17.5kg, 3x20kg 2x22.5kg

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

3x10 garhammer raises
3x10 hanging leg raises

Had 1 scoop of ignite 2 and 2 nanostim 30 mins pre workout n wow...was focused, buzzing like crazy, and felt the biggest pump I've felt so far! Was awesome:), can't wait for my next workout!
 
The yohimbine will.help with those trouble areas
 
Day 1 (wave loading)
DB bench press 5x12.5kg, 3x15kg 2x17.5kg

2 min rest

5x15kg, 3x17.5kg 2x17.5kg (still working my way up to 20kg in this one)
Ss..
DB single arm row 5x15kg, 3x17.5kg 2x20kg

2 min rest

5x17.5kg, 3x20kg 2x22.5kg

30 degree DB press 3x8x12.5kg
Ss..
Trap 3 raises (3x10)
1:3x6kg
2:3x6kg
3:3x7kg
Ss..
Pendlay rows (3x10)
1:20kg
2:22.5kg
3:25kg

3x10 garhammer raises
3x10 hanging leg raises

Had 1 scoop ignite 2 n 2 nanostim 30 mins pre workout, felt that crazy pump n focus again, thinking of going for full dose next workout!
New PRs today, yay :)
 
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
5:30kg

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

Scoop ignite 2 and 2 nanostim 30 mins pre workout, felt focused and pumped the whole time. Shaky legs! Great workout :)
 
Day 5(wave loading)
Db hammer curls 5x7kg, 3x8kg, 2x9kg

2 min rest

5x8kg, 3x9kg 2x10kg
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

3x10 garhammer raises
3x10 hanging leg raises

Had 1 scoop of ignite 2 and 2 nanostim 30 mins pre workout n was focused as anything! Strength has def increased, and my abs are coming out, feeling tighter in the core already..
New PRs got me feeling fantastic :)
 
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 2x20kg

2 min rest

5x17.5kg, 3x20kg 2x22.5kg

30 degree DB press 3x10x12.5kg
Ss..
Trap 3 raises (3x10)
1:3x7kg
2:3x7kg
3:3x8kg
Ss..
Pendlay rows (3x10)
1:20kg
2:22.5kg
3:25kg

3x30 bicycles
3x30 criss crosses

Was an awesome workout :)
 
Yesterdays workout (wave loading)
DB bench press 5x13kg, 3x15kg 2x17.5kg

2 min rest

5x15kg, 3x17.5kg 2x17.5kg
Ss..
DB single arm row 5x15kg, 3x17.5kg 2x20kg

2 min rest

5x17.5kg, 3x20kg 2x20kg

30 degree DB press 3x10x13kg
Ss..
Trap 3 raises (3x10)
1:3x2kg
2:3x2kg
3:3x2kg (corrected technique thanks to my helpful bf :) )
Ss..
Pendlay rows (3x10)
1:20kg
2:22.5kg
3:27.5kg


Enjoyed this workout a lot :), legs tomorrow, mixed it up a bit. Can't wait!
 
Yesterdays workout...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 buzzing on 2 nanostim and scoop of ignite 2 the whole time. Great workout. Onto day 5 workout today
:)
 
Day 5(wave loading)
Db hammer curls 5x7kg, 3x8kg, 2x9kg

2 min rest

5x8kg, 3x9kg 2x10kg
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

Had 1 scoop of ignite 2 and 2 nanostim 30 mins pre workout n was focused as anything! Strength has def increased, and my abs are coming out. Good 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 2x20kg

2 min rest

5x17.5kg, 3x20kg 2x22.5kg

30 degree DB press 3x10x12.5kg
Ss..
Trap 3 raises (3x10)
1:3x3kg
2:3x3kg
3:3x3kg
Ss..
Pendlay rows (3x10)
1:20kg
2:22.5kg
3:30kg :)

3x30 bicycles
3x30 criss crosses

Really enjoyed this :)
 
You are gonna hit PRs each main lift each time. Forces the body to adapt
 
runnerschick said:
Feels good, becoming a strong gal :)
Click to expand...

When you are happy with your size, i will help bring up abba dabbas with slight tweaking
 
runner_79 said:
When you are happy with your size, i will help bring up abba dabbas with slight tweaking
Click to expand...

Pretty happy with size atm, think only 3 wks to go with this program,maybe even two?sounds great, Your support means a lot to me, thank you :)
 
This mornings workout...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, great workout
:)
 
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