runnerschick
Well-known member
Hmmm looking a bit scary up there at the moment, hope u guys r ok. We have seen some heavy rain over past few days, but seems to have cleared today, so fingers crossed we miss it
Bringing back my abs..and getting stronger!
- Thread starter runnerschick
- Start date
runnerschick
Well-known member
Day 4:torso
Face pulls
1:5x10x12.5kg
2:same
3:same
4:8x15kg
5:8x15kg
Seated slow Bb shoulder press:
5x10x15kg
Decline rotation press:
1:10x7.5kg each hand
2:10x7.5kg each hand
3:same
4:8x10kg each hand
Db trap 3 raise
4x10x3kg each side
Plus 3x10 hanging leg raises
3x10 garhammer raises
Great workout, arms were jacked the whole time
Face pulls
1:5x10x12.5kg
2:same
3:same
4:8x15kg
5:8x15kg
Seated slow Bb shoulder press:
5x10x15kg
Decline rotation press:
1:10x7.5kg each hand
2:10x7.5kg each hand
3:same
4:8x10kg each hand
Db trap 3 raise
4x10x3kg each side
Plus 3x10 hanging leg raises
3x10 garhammer raises
Great workout, arms were jacked the whole time
runnerschick
Well-known member
Courtesy of Rosie, my thoughts today...
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runnerschick
Well-known member
Fantastic leg workout this morning, feeling my strength building, great feeling ...details soon
...details soonrunnerschick
Well-known member
Day two:legs
Bb deadlift
1: 5 reps 30kg
2:4 reps 40kg
3:3 reps 45kg
4:2 reps 50kg
5:1 rep 52.5kg
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 15kg
Leg curl
1:6x33kg
2:6x33kg
3:6x40kg
4:6x40kg
Calf raise
1:6x60kg
2:6x75 1/2kg
3:6x87 1/2kg
4:6x90kg
Bb deadlift
1: 5 reps 30kg
2:4 reps 40kg
3:3 reps 45kg
4:2 reps 50kg
5:1 rep 52.5kg
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 15kg
Leg curl
1:6x33kg
2:6x33kg
3:6x40kg
4:6x40kg
Calf raise
1:6x60kg
2:6x75 1/2kg
3:6x87 1/2kg
4:6x90kg
runnerschick
Well-known member
Haha thanks 
....lets just say I can't wait till ur birthday when u wear my favourite suit
....lets just say I can't wait till ur birthday when u wear my favourite suit runnerschick
Well-known member
This morning I was introduced to sprints...all I can say is
Had 1 scoop c4 beforehand and enjoyed 35 mins of awesome energy and sweat! Good start to the day
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Had 1 scoop c4 beforehand and enjoyed 35 mins of awesome energy and sweat! Good start to the day
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runnerschick
Well-known member
Off to my hip hop/funk class tonight, then back into weight training early tomorrow morning, can't wait
runnerschick
Well-known member
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...great way to end the day
3x30 criss crosses
3x30 bicycles
3x10x10kg weighted crunches
3x1 min planks
Had 1 scoop pink lemonade c4, then did 60 min class...great way to end the day
runnerschick
Well-known member
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runnerschick
Well-known member
Couldn't wait to get the gym this morning, was buzzing on c4 n ready to lift!
Assisted dips
1:8x20kg
2:8x20kg
3:8x20kg
4:8x15kg
5:8x15kg
Ez Scott curl
4 setsx8x15kg,
5th set 8x17.5kg
Ez skull crusher
3x10x15kg
Standing Bb curl
1:10x15kg
2:8x17.5kg
3:8x20kg
Decline Db tricep extension
1:10x5kg each hand
2:10x5kg each hand
3:10x7.5kg each hand
45 degree seated db hammer curl
3x8x7.5kg each hand
Plus 3x10 garhammer raises
3x30 criss crosses
3x30 bicycles
Arms jacked the whole time,feeling stronger through core as well
Assisted dips
1:8x20kg
2:8x20kg
3:8x20kg
4:8x15kg
5:8x15kg
Ez Scott curl
4 setsx8x15kg,
5th set 8x17.5kg
Ez skull crusher
3x10x15kg
Standing Bb curl
1:10x15kg
2:8x17.5kg
3:8x20kg
Decline Db tricep extension
1:10x5kg each hand
2:10x5kg each hand
3:10x7.5kg each hand
45 degree seated db hammer curl
3x8x7.5kg each hand
Plus 3x10 garhammer raises
3x30 criss crosses
3x30 bicycles
Arms jacked the whole time,feeling stronger through core as well
runnerschick
Well-known member
Long day today, did ten laps in the pool after work to wind down...very relaxed muscles
runnerschick
Well-known member
So here's what I just knocked out...Day 4:torso
Face pulls
1:10x12.5kg
2:same
3:same
4:8x17.5kg
5:8x17.5kg
Seated slow Bb shoulder press:
1:10x15kg
2:10x15kg
3:10x15kg
4:8x17.5kg
5:8x17.5kg
Decline rotation press:
4x8x10kg each hand
Db trap 3 raise
4x10x4kg each side
Really enjoying this program, and feeling my strength and body beginning to change
Face pulls
1:10x12.5kg
2:same
3:same
4:8x17.5kg
5:8x17.5kg
Seated slow Bb shoulder press:
1:10x15kg
2:10x15kg
3:10x15kg
4:8x17.5kg
5:8x17.5kg
Decline rotation press:
4x8x10kg each hand
Db trap 3 raise
4x10x4kg each side
Really enjoying this program, and feeling my strength and body beginning to change
runnerschick
Well-known member
Great hip hop/funk class tonight, and beforehand I did
3x30 criss crosses
3x30 bicycles
3x10x10kg weighted crunches
3x1 min planks
Had half scoop Alphamine (yummy), then did 60 min class...was crazy good
3x30 criss crosses
3x30 bicycles
3x10x10kg weighted crunches
3x1 min planks
Had half scoop Alphamine (yummy), then did 60 min class...was crazy good
runnerschick
Well-known member
We can do anything as long as we believe we can...
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runnerschick
Well-known member
Day one: torso 1:
45 degree 1 1/4 db bench press 5x8x10kg in each hand
Collar to collar bent row:
1:10x20kg
2:10x20kg
3:10x20kg
4:8x22.5kg
5:8x25kg
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
3x10x2.5kg
Felt a bit lethargic this morning,but pushed through and felt great to finish the workout
Determined to get stronger and push myself beyond any limits
45 degree 1 1/4 db bench press 5x8x10kg in each hand
Collar to collar bent row:
1:10x20kg
2:10x20kg
3:10x20kg
4:8x22.5kg
5:8x25kg
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
3x10x2.5kg
Felt a bit lethargic this morning,but pushed through and felt great to finish the workout
Determined to get stronger and push myself beyond any limits
runnerschick
Well-known member
Legs tomorrow, keen as custard already....looking to hit some new PRs n push it as hard as I can
....looking to hit some new PRs n push it as hard as I canrunnerschick
Well-known member
Half scoop Alphamine n scoop of c4 n off to leg training...here we go!
runnerschick
Well-known member
Wow. This mornings workout felt freakin amazing, did not stop once and felt a massive pump thruarms and legs.. New PRs got me so excited to keep pushing forward
Day two:legs
Bb deadlift
1: 5 reps 40kg
2:4 reps 45kg
3:3 reps 50kg
4:2 reps 55kg
5:1 rep 60kg.... I've been trying to hit this weight for so long
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 13kg
Leg curl
1:6x33kg
2:6x33kg
3:6x33kg
4:6x33kg
Calf raise
1:6x60kg
2:6x65 1/2kg
3:6x75kg
4:6x82kg
Plus 3x10 garhammer raises
3x10 hanging leg raises
Day two:legs
Bb deadlift
1: 5 reps 40kg
2:4 reps 45kg
3:3 reps 50kg
4:2 reps 55kg
5:1 rep 60kg.... I've been trying to hit this weight for so long
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 13kg
Leg curl
1:6x33kg
2:6x33kg
3:6x33kg
4:6x33kg
Calf raise
1:6x60kg
2:6x65 1/2kg
3:6x75kg
4:6x82kg
Plus 3x10 garhammer raises
3x10 hanging leg raises
runnerschick
Well-known member
runnerschick
Well-known member
So this was yesterdays workout (the internet on my phone has only just come back on now)
Had a bit of a headache and fatigued feeling in the middle of the workout, but with the support and encouragement of my bf Chris, as well as c4 and Alphamine, I pushed through it
Assisted dips
1:8x20kg
2:8x20kg
3:8x20kg
4:8x15kg
5:8x15kg
Ez Scott curl
1:8x15kg
2:8x15kg
3:8x15kg
4:12x10kg (my bar was stolen lol)
5:8x15kg
Ez skull crusher
3x10x15kg
Standing Bb curl
1:10x15kg
2:8x17.5kg
3:8x20kg
Decline Db tricep extension
1:10x5kg each hand
2:10x5kg each hand
3:10x7.5kg each hand
45 degree seated db hammer curl
3x8x7.5kg each hand
Ab work and hip hop class tonight, will also start logging food intake
Had a bit of a headache and fatigued feeling in the middle of the workout, but with the support and encouragement of my bf Chris, as well as c4 and Alphamine, I pushed through it
Assisted dips
1:8x20kg
2:8x20kg
3:8x20kg
4:8x15kg
5:8x15kg
Ez Scott curl
1:8x15kg
2:8x15kg
3:8x15kg
4:12x10kg (my bar was stolen lol)
5:8x15kg
Ez skull crusher
3x10x15kg
Standing Bb curl
1:10x15kg
2:8x17.5kg
3:8x20kg
Decline Db tricep extension
1:10x5kg each hand
2:10x5kg each hand
3:10x7.5kg each hand
45 degree seated db hammer curl
3x8x7.5kg each hand
Ab work and hip hop class tonight
, will also start logging food intakerunnerschick
Well-known member
Awesome hip hop class tonight, crazy energy!!! Plus...
3x30 criss crosses
3x30 bicycles
3x10x10kg weighted crunches
3x1 min planks
Had half scoop Alphamine mixed with c4 then did 60 min class...was pumped n drenched in sweat...
Ps thinking of Starting a new log featuring some body stats n goals as well as a Journey of my workouts n food intake
3x30 criss crosses
3x30 bicycles
3x10x10kg weighted crunches
3x1 min planks
Had half scoop Alphamine mixed with c4 then did 60 min class...was pumped n drenched in sweat...
Ps thinking of Starting a new log featuring some body stats n goals as well as a Journey of my workouts n food intake
runnerschick
Well-known member
Invalid Link Removed
runnerschick
Well-known member
Day 4:torso
Hit some new PRs this morning, arms have blown up and very warm...had half scoop Alphamine with a scoop of c4 30 mins pre workout.
Face pulls
1:5x10x15kg
2:same
3:same
4:8x17.5kg
5:8x17.5kg
Seated slow Bb shoulder press:
1:10x15kg
2:10x15kg
3:10x15kg
4:8x20kg
5:8x20kg
Decline rotation press:
1:10x10kg each hand
2:10x10kg each hand
3:8x12.5 each hand
4:8x12.5kg each hand
Db trap 3 raise
4x10x3kg each side
Great start to the day
New log tonight
Hit some new PRs this morning, arms have blown up and very warm...had half scoop Alphamine with a scoop of c4 30 mins pre workout.
Face pulls
1:5x10x15kg
2:same
3:same
4:8x17.5kg
5:8x17.5kg
Seated slow Bb shoulder press:
1:10x15kg
2:10x15kg
3:10x15kg
4:8x20kg
5:8x20kg
Decline rotation press:
1:10x10kg each hand
2:10x10kg each hand
3:8x12.5 each hand
4:8x12.5kg each hand
Db trap 3 raise
4x10x3kg each side
Great start to the day
New log tonight