my latest program.

[runnerschick]

Rest day today due to work then night classes, but right back into legs tomorrow!! Lovin it

 

[runnerschick]

Leg day today

 

[runnerschick]

Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 35kg, 35kg n 37.5kg
3x8 dumbbell long lunge 12.5kg(up from 11)
3x8 step ups with 11kg
3x8 lying hamstring curls 15kg,15 and 20kg
Run planned for this arvo



:::Avengers-Ms Marvel:::

 

[CJ_Xfit89]

Today was Day two: legs...bit of a weight increase since last leg day!
3 x 8 ATG squats 35kg, 35kg n 37.5kg
3x8 dumbbell long lunge 12.5kg(up from 11)
3x8 step ups with 11kg
3x8 lying hamstring curls 15kg,15 and 20kg
Run planned for this arvo

:::Avengers-Ms Marvel:::

U did work hard

 

[runnerschick]

Thanks babe ...always try my best

 

[runnerschick]

Today was day one of a new program courtesy of my awesome bf .
Day one:torso one

Barbell bench press 5x5 at 30kg
30 degree incline dumbbell press 3x8 at 11kg

3x8 assisted pull ups (less weight, less assistance)
1st set: 30kg
2nd: 30kg
3rd:25kg

Pendlay rows 3x8
1st:20kg
2nd:20kg
3rd:22.5kg

Seated shoulder press
1st:15kg
2nd:15kg
3rd:20kg
25 minute run

 

[runnerschick]

Keen to get into day two!

 

[CJ_Xfit89]

Keen to get into day two!

Enjoy.

 

[runnerschick]

Enjoy.

I will thanks babe ... Will log tomorrow night

 

[runnerschick]

Smashed legs this morning, was great . Will log details tonight

 

[runnerschick]

Day two:legs
Deadlifts max effort 5x5
1st set:25kg
2:30kg
3:35kg
4:40kg
5:42.5kg

Supersetted..
B1 3x8 walking lunges (holding dumbbells)
1:10kg
2:11kg
3:12.5kg

B2 3x8 barbell lunges
1:30kg
2:30kg
3:30kg

C1 3x10 leg press
1:40kg
2:50kg
3:60kg

C2 3x10 hamstring curls
1:8kg
2:9kg
3:9kg
Starting weight today was 58.6kg up from 58kg last week
Very focused workout, shaky legs..was awesome

 

[CJ_Xfit89]

good workout.

for M/E workload, warm up 3 sets and start on working sets after the 3 warm ups (this should be heavy!) the aim is to improve strength parameters and then use the others to build a base for size but denseness too.

eccentric phase at 4 seconds (lowering bar) power up with aggression.

look at youtube.com and check form via Mark Rippitoe Starting Strength techniques for main M/E lifts

 

[runnerschick]

Thanks babe , will do.Really enjoying this new program, Thankyou

 

[runnerschick]

Arms tomorrow, psyched!

 

[runnerschick]

First arm day of new program, and oh.. my...goodness, arms are on fire lol. Was great . Details to be logged tonight

 

[CJ_Xfit89]

First arm day of new program, and oh.. my...goodness, arms are on fire lol. Was great . Details to be logged tonight

On way to court lol

 

[runnerschick]

Hope u do well babe

 

[runnerschick]

Day three: arms
Assisted dips 5x5
1: 8kg
2:7kg
3:7kg
4:6kg
5:6kg

B1:ez bar preacher curls 4x10
1:10x25kg
2:10x25kg
3:10x25kg
4:10x27.5kg

B2 skull crushers 4x10
1:15kg
2:15kg
3:15kg
4:17.5kg

C1:reverse curl ez bar 4x10
1:27.5kg
2:27.5kg
3:27.5kg
4:27.5kg

C2:db hammer curls 4x10
1:8kg
2:8kg
3:9kg
4:9kg

Weight is steady at 58.6kg

 

[runnerschick]

Supersetted...

Day 4: Torso 2
A1 Trap 3 Raises 8x10 at 1kg each arm

A2 Seated Cable rows
4x10
1:15kg
2:17.5kg
3:20kg
4:20kg

B1
Flat DB 4x10
11kg for 4 sets

B2 Face Pulls 4x10
1:6.25kg
2:6.25kg
3:8.75kg
4:8.75kg

Very focused workout, burning and swollen arms lol

 

[runnerschick]

Day one:torso one

Barbell bench press 5x5 at 30kg
30 degree incline dumbbell press 3x8 at 11kg

3x8 assisted pull ups (less weight, less assistance)
1st set: 20kg
2nd: 20kg
3rd:20kg

Pendlay rows 3x8
1st:22.5kg
2nd:22.5kg
3rd:22.5kg

Seated shoulder press
1st:22.5kg
2nd:22.5kg
3rd:22.5kg

Hitting the track with Chris later. Gonna do some sprints

 

[runnerschick]

Really liking this new programme .. keen for day two with the help of craze thx to Chris

 

[runnerschick]

Legs this afternoon, details to be logged tonight

 

[runnerschick]

Day two:legs
Deadlifts max effort 5x5
1st set:40kg
2:40kg
3:40kg
4:40kg
5:45kg

Supersetted..
B1 3x8 walking lunges (holding dumbbells)
1:10kg
2:11kg
3:12.5kg

B2 3x8 barbell lunges
1:30kg
2:30kg
3:30kg

C1 3x10 leg press
1:60kg
2:60kg
3:70kg

C2 3x10 hamstring curls
1:8kg
2:9kg
3:9kg

Starting weight today was 58.8kg up from 58.6kg last week

Had 3/4 scoop of assault mixed with 1 scoop of craze..Very focused workout, shaky legs..gave it everything I had, was awesome

 

[runnerschick]

Arms tomorrow

 

[runnerschick]

Have arms this afternoon, wondering if there are some good stretches anyone could recommend post workout?

 

[runnerschick]

Day three: arms
Assisted dips 5x5
1: 7kg
2:7kg
3:7kg
4:6kg
5:5kg

B1:ez bar preacher curls 4x10
1:10x27.5kg
2:10x27.5kg
3:10x27kg
4:10x27.5kg

B2 skull crushers 4x10
1:17.5kg
2:17.5kg
3:17.5kg
4:17.5kg

C1:reverse curl ez bar 4x10 (adjusted my grip this week, so slightly lower weight, but correct technique)
1:17.5kg
2:17.5kg
3:20kg
4:20kg

C2:db hammer curls 4x10
1:8kg
2:8kg
3:9kg
4:9kg

Had 3/4 scoop assault with 1scoop of craze 30 mins before workout, arms were jacked as lol..
.Weight is steady at 58.8kg . Very focused and enjoyable workout!

 

[runnerschick]

Torso two tomorrow, psyched

 

[runnerschick]

Supersetted...

Day 4: Torso 2
A1 Trap 3 Raises 4x10 at 1.25kg each arm

A2 Seated Cable rows
4x10
1:20kg
2:20kg
3:22.5kg
4:22.5kg

B1
Flat DB 4x10
11kg for 4 sets

B2 Face Pulls 4x10
1:8.75kg
2:8.75kg
3:11.25kg
4:11.25kg

30 min run

Very focused workout, burning and swollen arms lol...1scoop purple wrath with 1 scoop craze and 5ml mct oil

 

[CJ_Xfit89]

You trained well

 

[runnerschick]

Thx babe, i try

 

[runnerschick]

Torso day one tomorrow, keen as . Looking forward to seeing some muscle growth in arms and back, as well as some eventual definition in my core. Still at a weight of 58.8kg, aim is to hit 60kg through some muscle gain

 

[runnerschick]

Just hit gym and all I can say is ouch ... Arms jacked n I'm buzzing after my workout! Details tonight

 

[runnerschick]

Day one:torso one
Had 3/4 scoop of assault with one scoop of craze pre workout.



Barbell bench press 5x5
1st:25kg
2nd:25kg
3rd:30kg
4th:30kg
5th:32.5kg

Ss

30 degree incline dumbbell press 3x8 at 12.5kg

3x8 assisted pull ups (less weight, less assistance)
1st set: 7kg
2nd: 6kg
3rd:6kg

Pendlay rows 3x8
1st:22.5kg
2nd:25kg
3rd:25kg

Seated shoulder press
1st:22.5kg
2nd:22.5kg
3rd:25kg
Very focused workout, arms jacked and sore, feeling good!

 

[CJ_Xfit89]

Vg.
Get that bench up

 

[runnerschick]

Thanks babe, will do

 

[runnerschick]

Legs tomorrow, keen as

 

[CJ_Xfit89]

Today was NOT fun

 

[runnerschick]

...u work damn hard and get great results tho ...so proud of u

 

[runnerschick]

Day two:legs
Deadlifts max effort 5x5
1st set:40kg
2:40kg
3:42.5kg
4:45kg
5:50kg

Supersetted..
B1 3x8 walking lunges (holding dumbbells)
1:10kg
2:11kg
3:12.5kg

B2 3x8 barbell lunges
1:30kg
2:35kg
3:35kg

C1 3x10 leg press
1:70kg
2:80kg
3:90kg

C2 3x10 hamstring curls
1:8kg
2:9kg
3:9kg

Had 3/4 scoop of assault mixed with 1 scoop of craze..Very focused workout, really enjoyed it

 

[runnerschick]

Arms this afternoon, considering using 1 scoop focus xt with 1 scoop craze...

 

[runnerschick]

Day three: arms...
Had one scoop focus xt with one scoop craze pre workout...and wow...arms jacked and crazy energy! (Thankyou Chris for the tip)

Assisted dips 5x5 (less weight, less assistance)
1: 6kg
2:6kg
3:5kg
4:5kg
5:4kg (felt good progress from last week)

B1:ez bar preacher curls 4x10
1:10x27.5kg
2:10x27.5kg
3:10x27kg
4:10x27.5kg

B2 skull crushers 4x10
1:17.5kg
2:17.5kg
3:17.5kg
4:17.5kg

C1:reverse curl ez bar 4x10
1:17.5kg
2:17.5kg
3:20kg
4:20kg

C2:db hammer curls 4x10
1:8kg
2:8kg
3:9kg
4:9kg

Arms hard to lift, feeling strong

 

[runnerschick]

Gotta be careful with my dosing of supps, got shakes n heart palpatations shortly after finishing..

 

[runnerschick]

Torso two tomorrow, keen as. Finally feeling a change in my body

 

[runnerschick]

Back into gym this afternoon, keen to get the blood pumping again

 

[runnerschick]

Day one:torso one
Barbell bench press 5x5
1st:30kg
2nd:30kg
3rd:30kg
4th:32.5kg
5th:32.5kg

Ss

30 degree incline dumbbell press 3x8 at 12.5kg

3x8 assisted pull ups (less weight, less assistance)
1st set: 6kg
2nd: 6kg
3rd:5kg

Pendlay rows 3x8
1st:25kg
2nd:25kg
3rd:25kg

Seated shoulder press
1st:22.5kg
2nd:22.5kg
3rd:25kg
Enjoyed this, tired as

 

[runnerschick]

Says it all

 

[CJ_Xfit89]

Says it all
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=64783"/>

Good

 

[runnerschick]

Thanks . My arms and back are getting some definition now

 

[runnerschick]

Legs tomorrow, youch city population me...shall be good

 

[runnerschick]

Very true