runnerschick
Well-known member
Back into gym tomorrow after weekend off, keen as 
my latest program.
- Thread starter runnerschick
- Start date
runnerschick
Well-known member
Legs on fire after workout this morning, feelin good . Details logged soon
. Details logged soonrunnerschick
Well-known member
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)
1:12.5g
2:12.5kg
3:12.5kg
B2 3x8 barbell lunges
1:30kg
2:35kg
3:35kg
C1 3x10 leg press
1:80kg
2:80kg
3:90kg
C2 3x10 hamstring curls
1:9kg
2:9kg
3:9kg
Legs were shaking at the end! Very focused workout, really enjoyed it
Deadlifts max effort 5x5
1st set:40kg
2:40kg
3:42.5kg
4:45kg
5:50kg
Supersetted..
B1 3x8 walking lunges (holding dumbbells)
1:12.5g
2:12.5kg
3:12.5kg
B2 3x8 barbell lunges
1:30kg
2:35kg
3:35kg
C1 3x10 leg press
1:80kg
2:80kg
3:90kg
C2 3x10 hamstring curls
1:9kg
2:9kg
3:9kg
Legs were shaking at the end! Very focused workout, really enjoyed it
runnerschick
Well-known member
Arms tomorrow with some ab work, pumped
runnerschick
Well-known member
Just finished my workout n gotta say I'm buzzing! Improvement in a few areas, feelin good ..log soon
..log soonrunnerschick
Well-known member
Day three: arms...
Assisted dips 5x5 (less weight, less assistance)
1: 6kg
2:6kg
3:5kg
4:5kg
5:4kg
B1:ez bar preacher curls 4x10
1:10x27.5kg
2:10x27.5kg
3:10x30kg
4:10x30kg (weight increase from last arm day)
B2 skull crushers 4x10
1:15kg
2:15kg
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
3x10 garhammer raises
3x10 hanging leg raises
Really enjoyed this workout, definitely feeling stronger
Assisted dips 5x5 (less weight, less assistance)
1: 6kg
2:6kg
3:5kg
4:5kg
5:4kg
B1:ez bar preacher curls 4x10
1:10x27.5kg
2:10x27.5kg
3:10x30kg
4:10x30kg (weight increase from last arm day)
B2 skull crushers 4x10
1:15kg
2:15kg
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
3x10 garhammer raises
3x10 hanging leg raises
Really enjoyed this workout, definitely feeling stronger
runnerschick
Well-known member
Damn straight
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runnerschick
Well-known member
Sure will
runnerschick
Well-known member
Just finished workout n wow my arms r jacked! Lol..details later on
runnerschick
Well-known member
Supersetted...
Day 4: Torso 2
A1 Trap 3 Raises 4x10
1:1.25kg
2:1.25kg
3:2.5kg
4:2.5kg
A2 Seated Cable rows
4x10
(Weight plates were setup differently to gym I've done this workout at before, with 20kg being the heaviest plate, hence difference in weight)
1:11kg
2:11kg
3:12kg
4:12kg
B1
Flat DB 4x10
12.5kg for 4 sets
(up from 11kg)
B2 Face Pulls 4x10
1:8.75kg
2:8.75kg
3:11.25kg
4:11.25kg
Very focused workout, burning and Jacked arms lol..
Day 4: Torso 2
A1 Trap 3 Raises 4x10
1:1.25kg
2:1.25kg
3:2.5kg
4:2.5kg
A2 Seated Cable rows
4x10
(Weight plates were setup differently to gym I've done this workout at before, with 20kg being the heaviest plate, hence difference in weight)
1:11kg
2:11kg
3:12kg
4:12kg
B1
Flat DB 4x10
12.5kg for 4 sets
(up from 11kg)
B2 Face Pulls 4x10
1:8.75kg
2:8.75kg
3:11.25kg
4:11.25kg
Very focused workout, burning and Jacked arms lol..
runnerschick
Well-known member
The only way to be
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runnerschick
Well-known member
Started a new program today courtesy of Chris
Day one: torso one (chest)
Ss..
Flat db bench press 5x5
1:11kg
2:11kg
3:12.5kg
4:12.5kg
5:12.5kg
Db chest supported rows 5x5
1:11kg
2:11kg
3:12.5kg
4:12.5kg
5:12.5kg
Wide grip pull up 5x5
1:25kg
2:25kg
3:20kg
4:20kg
5:20kg
Ss..
Assisted dips 5x5
1:25kg
2:25kg
3:20kg
4:20kg
5:20kg
Db flye 15 degree 5x5
1:5kg
2:7.5kg
3:7.5kg
4:7.5kg
5:7.5kg
Cable rows (neutral grip) 3x8
1:11.25kg
2:11.25kg
3:13.75kg
Trap 3 raises 3x8
1:3kg
2:3kg
3:3kg
Arms jacked as! Loved it
Day one: torso one (chest)
Ss..
Flat db bench press 5x5
1:11kg
2:11kg
3:12.5kg
4:12.5kg
5:12.5kg
Db chest supported rows 5x5
1:11kg
2:11kg
3:12.5kg
4:12.5kg
5:12.5kg
Wide grip pull up 5x5
1:25kg
2:25kg
3:20kg
4:20kg
5:20kg
Ss..
Assisted dips 5x5
1:25kg
2:25kg
3:20kg
4:20kg
5:20kg
Db flye 15 degree 5x5
1:5kg
2:7.5kg
3:7.5kg
4:7.5kg
5:7.5kg
Cable rows (neutral grip) 3x8
1:11.25kg
2:11.25kg
3:13.75kg
Trap 3 raises 3x8
1:3kg
2:3kg
3:3kg
Arms jacked as! Loved it
runnerschick
Well-known member
Hitting legs pretty soon..shall be a good strong workout
runnerschick
Well-known member
Day two..legs
Ss..
Heel elevated Bb squat 5x5
1:30kg
2:30kg
3:35kg
4:37.5kg
5:37.5kg
Lying leg curl 5x5
1:9kg
2:9kg
3:9kg
4:10kg
5:10kg
Short step DB lunge 5x4-6 reps
1:10kg x6
2:10kg x6
3:10kg x6
4:10kg x6
5:12.5kg x5
Deadlift 5x4-6reps
1:6x40kg
2:6x40kg
3:6x45kg
4:6x45kg
5:6x50kg
Felt very energized and focused throughout the workout
Ss..
Heel elevated Bb squat 5x5
1:30kg
2:30kg
3:35kg
4:37.5kg
5:37.5kg
Lying leg curl 5x5
1:9kg
2:9kg
3:9kg
4:10kg
5:10kg
Short step DB lunge 5x4-6 reps
1:10kg x6
2:10kg x6
3:10kg x6
4:10kg x6
5:12.5kg x5
Deadlift 5x4-6reps
1:6x40kg
2:6x40kg
3:6x45kg
4:6x45kg
5:6x50kg
Felt very energized and focused throughout the workout
runnerschick
Well-known member
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runnerschick
Well-known member
An inspirational quote I read today
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runnerschick
Well-known member
Torso two this afternoon, keen as
runnerschick
Well-known member
Day 3 torso two
A1 seated db shoulder press 4x10
1:10kg
2:10kg
3:10kg
4:10kg
A2 external rotation (cables) 4x10
1:3kg
2:3kg
3:4kg
4:4kg
A3 trap 3 raises 4x10
1:2.5kg
2:2.5kg
3:3kg
4:3kg
B1 chin up 4x8 (assisted, less weight less assistance)
1:6kg
2:6kg
3:6kg
4:5kg
B2 db cummerford curls 4x8
1:5kg
2:5kg
3:6kg
4:6kg
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 3x10x6kg
D2 db 45 degree press 3x10x10kg
A1 seated db shoulder press 4x10
1:10kg
2:10kg
3:10kg
4:10kg
A2 external rotation (cables) 4x10
1:3kg
2:3kg
3:4kg
4:4kg
A3 trap 3 raises 4x10
1:2.5kg
2:2.5kg
3:3kg
4:3kg
B1 chin up 4x8 (assisted, less weight less assistance)
1:6kg
2:6kg
3:6kg
4:5kg
B2 db cummerford curls 4x8
1:5kg
2:5kg
3:6kg
4:6kg
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 3x10x6kg
D2 db 45 degree press 3x10x10kg
runnerschick
Well-known member
Chest this afternoon, shall be good
runnerschick
Well-known member
Day one: torso one (chest)
Ss..
Flat db bench press 5x5
1:12.5kg
2:12.5kg
3:12.5kg
4:12.5kg
5:12.5kg
Db chest supported rows 5x5
1:12.5kg
2:12.5kg
3:12.5kg
4:12.5kg
5:12.5kg
Wide grip pull up 5x5 (less weight less assistance)
1:6kg
2:6kg
3:6kg
4:5kg
5:5kg
Ss..
Assisted dips 5x5 (less weight less assistance)
1:6kg
2:5kg
3:5kg
4:5kg
5:5kg
Db flye 15 degree 5x5
1:8kg
2:8kg
3:8kg
4:8kg
5:8kg
Cable rows (neutral grip) 3x8
1:5kg
2:6kg
3:6kg
Trap 3 raises 3x8
1:3kg
2:3kg
3:3kg
Arms jacked as! Loved it
Ss..
Flat db bench press 5x5
1:12.5kg
2:12.5kg
3:12.5kg
4:12.5kg
5:12.5kg
Db chest supported rows 5x5
1:12.5kg
2:12.5kg
3:12.5kg
4:12.5kg
5:12.5kg
Wide grip pull up 5x5 (less weight less assistance)
1:6kg
2:6kg
3:6kg
4:5kg
5:5kg
Ss..
Assisted dips 5x5 (less weight less assistance)
1:6kg
2:5kg
3:5kg
4:5kg
5:5kg
Db flye 15 degree 5x5
1:8kg
2:8kg
3:8kg
4:8kg
5:8kg
Cable rows (neutral grip) 3x8
1:5kg
2:6kg
3:6kg
Trap 3 raises 3x8
1:3kg
2:3kg
3:3kg
Arms jacked as! Loved it