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my latest program.

runnerschick

Well-known member
Todays workout:
Day one:chest
3x8 dumbbell bench press 10kg
3x8 dumbbell fly 7kg
3x8 incline press 10kg db
3x8 decline press 10kg db
3 x 30 bicycles
3x30 criss cross

Also did an hr long zumba class!
Any suggestions/input is appreciated :)
 
Make it a progress log and compare to start figures and track weight etc
 
Subbed!!!!
 
Mam if you trying to gain so try to gain clean weight no fat....eat clean food and less carbs...eat fruits, tofu, Greek yogrut, brown rice and lean meat...eat less carbs so you won't put on dirty weight...and do cardio everyday for 20-30mins...I wish you good luck on your goals and make sure runner79 trains hard or I have to come there and it's gonna cost him a lot lol
 
punjabimunde said:
Mam if you trying to gain so try to gain clean weight no fat....eat clean food and less carbs...eat fruits, tofu, Greek yogrut, brown rice and lean meat...eat less carbs so you won't put on dirty weight...and do cardio everyday for 20-30mins...I wish you good luck on your goals and make sure runner79 trains hard or I have to come there and it's gonna cost him a lot lol
Click to expand...

Feel like a 24hr plane trip lol hahaha
 
runner_79 said:
Feel like a 24hr plane trip lol hahaha
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Lol I'm from India and trip to India is almost 36hrs...so 24hrs is nothing lol...don't be surprise of you see me at your gym wearing EBF tshirt lol
 
punjabimunde said:
Lol I'm from India and trip to India is almost 36hrs...so 24hrs is nothing lol...don't be surprise of you see me at your gym wearing EBF tshirt lol
Click to expand...

The t shirts are gonna look soooooooo schmik
 
Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 20kg
3x8 dumbbell long lunge 10kg(up from 7.5)
3x8 step ups with 10kg (up from 7.5kg dumbbells)
3x8 lying hamstring curls 15kg,15 and 20kg
3x20 hanging leg raises

Any feedback is appreciated!

:::Avengers-Ms Marvel:::
 
Looking to build strength everywhere, but mainly upper body at the moment, any input is welcome :)

:::Avengers-Ms Marvel:::
 
So today's starting weight was 58.2kg (increase from 57.5kg last week) had 1.5 scoops focus xt pre workout, minimal fatigue...

Today's workout:
Day three: arms and back
3x8 bent over rows:
1st set: 8@20kg
2nd: [email protected]
3rd:8@25kg

3x8 assisted chin up
1st set:7g plus body weight
2nd:6kg plus bw
3rd:5kg plus bw (on this machine, the lower the weight, the less assistance, harder it is)

3x8 assisted pull up
1st set: 7kg plus bw
2nd:6kg plus bw
3rd:5kg plus bw

3x8 standing French press
1st set: 8@20kg
2nd:[email protected]
3rd:8@25kg

3x8 lying ez bar skull crushers
1st set:8@10kg
2nd:8@15kg
3rd:[email protected]


Goal is to increase weights and strength whilst maintaining full range of movement.
Any ideas or suggestions greatly appreciated :)

Sent from my HTC One X using Am.com

Sent from my HTC One X using Am.com
 
Forgot to add, I will also be doing a 55 min cycle class in about 40 mins as well

Sent from my HTC One X using Am.com
 
Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 20kg
3x8 dumbbell long lunge 10kg(up from 7.5)
3x8 step ups with 10kg (up from 7.5kg dumbbells)
3x8 lying hamstring curls 15kg,15 and 20kg
3x20 hanging leg raises

Any feedback is appreciated!
 
runnerschick said:
Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 20kg
3x8 dumbbell long lunge 10kg(up from 7.5)
3x8 step ups with 10kg (up from 7.5kg dumbbells)
3x8 lying hamstring curls 15kg,15 and 20kg
3x20 hanging leg raises

Any feedback is appreciated!
Click to expand...

Good girl
 
So I'm working out at 7am tomorrow morning, plan is to have half scoop of assault pre workout, anything else I should add to this to enhance energy and endurance?
 
keep it at the half a scoop and maybe a small bit of a Banana to aid creatine utilization and force carbs to uptake the creatine
 
runner_79 said:
keep it at the half a scoop and maybe a small bit of a Banana to aid creatine utilization and force carbs to uptake the creatine
Click to expand...

This worked VERY well, smashed it
:). Will log later today
 
runnerschick said:
This worked VERY well, smashed it
:). Will log later today
Click to expand...

Glad it worked.
May need to TRY assault fasted
 
So today's starting weight was 58.2kg (increase from 57.6kg last week) had half scoop of assault and quarter of a banana pre workout, great energy, minimal fatigue...

Today's workout:
Day three: arms and back
3x8 bent over rows:
1st set: 8@20kg
2nd: [email protected]
3rd:8@25kg

3x8 assisted chin up
1st set:7g plus body weight
2nd:6kg plus bw
3rd:5kg plus bw (on this machine, the lower the weight, the less assistance, harder it is)

3x8 assisted pull up
1st set: 7kg plus bw
2nd:6kg plus bw
3rd:5kg plus bw

3x8 standing French press
1st set: 8@20kg
2nd:[email protected]
3rd:8@25kg

3x8 lying ez bar skull crushers
1st set:8@15kg
2nd:8@15kg
3rd:[email protected]


Goal is to increase weights and strength whilst maintaining full range of movement.
Any ideas or suggestions greatly appreciated :)

Sent from my HTC One X using Am.com

Sent from my HTC One X using Am.com
 
Just thought I'd add, assault is awesome :), great taste, great sense of energy/focus and made the muscles in my arms swell like crazy lol
 
runnerschick said:
Just thought I'd add, assault is awesome :), great taste, great sense of energy/focus and made the muscles in my arms swell like crazy lol
Click to expand...

That's called "pump".
I am doing creatine nitrate tomorrow with 400mg caffeine, 2g tyrosine and 1 cap recompadrol pre workout
 
runner_79 said:
That's called "pump".
I am doing creatine nitrate tomorrow with 400mg caffeine, 2g tyrosine and 1 cap recompadrol pre workout
Click to expand...

Still awake waiting for melatonin to hit....how long should I aim to run for u think? Will about 20 min suffice?
 
Todays workout:
Day one:chest
3x8 dumbbell bench press 12.5kg (up from 10kg)
3x8 dumbbell fly 8kg(up from 7kg)
3x8 incline press 12.5kg db (up from 10kg)
3x8 decline press 12.5kg db (up from10kg)
3 x 30 bicycles
3x30 criss cross

Arms on fire lol, very focused workout.
Any suggestions/input is appreciated :)
 
Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 25kg, 30kg n 35kg
3x8 dumbbell long lunge 11kg(up from 10)
3x8 step ups with 11kg (up from 7.5kg dumbbells)
3x8 lying hamstring curls 15kg,15 and 20kg
Run planned for this arvo

Any feedback is appreciated!

:::Avengers-Ms Marvel:::
 
runnerschick said:
Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 25kg, 30kg n 35kg
3x8 dumbbell long lunge 11kg(up from 10)
3x8 step ups with 11kg (up from 7.5kg dumbbells)
3x8 lying hamstring curls 15kg,15 and 20kg
Run planned for this arvo

Any feedback is appreciated!

:::Avengers-Ms Marvel:::
Click to expand...

Supersets heheh
 
Todays workout:
Day one:chest
3x8 dumbbell bench press 12.5kg
3x8 dumbbell fly 8kg
3x8 incline press 12.5kg db
3x8 decline press 12.5kg db
3 x 30 bicycles
3x30 criss cross

Arms on fire lol, very focused workout.
 
runnerschick said:
Oh and thankyou for support and advice :)
Click to expand...

Pm EBF Inc (Zach) or Mr cooper (Cyrus) with any diet questions
 
subbed!! a little late but im here!
 
yupppers, gotta show avenger support
 
benmayro said:
yupppers, gotta show avenger support
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That's a rep when I'm on.PC....
At gym now then work....
 
Good!! you better kill it
 
benmayro said:
Good!! you better kill it
Click to expand...

I did. Had some form issues with snatch DL so went lighter but kept my cleans up :)
 
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