Road to a lean redemption

[Lukef2000]

Don't need ankle wieghts, just place yourself on a decline bench legs at the lower end and hanging over the edge, grab a db with your feet and keeping your legs perfectly straight do your leg raises .. toes pointed...

That is another way yes but I was always taught that doing it with a dumbbell redistributes the weight away from the lower ab region because you have to squeeze your legs together to hold the dumbbell making your abductors move some of the weight. So your lower abs are not getting the full benefit of the movement. But hey I could ve wrong....

 

[DreamWeaver]

That is another way yes but I was always taught that doing it with a dumbbell redistributes the weight away from the lower ab region because you have to squeeze your legs together to hold the dumbbell making your abductors move some of the weight. So your lower abs are not getting the full benefit of the movement. But hey I could ve wrong....

Yah I don't think you have to squeeze much db will just hang there....these hammer the lower abs... Wheel of death does too, well wheel of death hanners everything ...

 

[CJ_Xfit89]

I'm gonna look into the WoD you speak off Doug.

Sounds agonizing lol... Burn...burn them abs, burn

 

[DreamWeaver]

 

[DreamWeaver]

You can do it with the bar too...

 

[CJ_Xfit89]

Oh geeeez...
Well it's 8:25am in Aus and down goes my Torso 2 for day 4.

Fuggun sore...
We were running a tad late with time so I decreased rest periods from 2 minutes to 45seconds. Made up time, BUT DAMN HURTS so much more.

Uploading training sheets tonight.

Everything is going well. Gettin stronger and sleep has improved drastically.
Phosphatydlserine helps heaps before bed

 

[chedapalooza]

What r u taking with phosph... In it? Or just straight supplementing it raw? It Is a great thing to use for cutting n times of acute stress

 

[CJ_Xfit89]

What r u taking with phosph... In it? Or just straight supplementing it raw? It Is a great thing to use for cutting n times of acute stress

Taking magnesium (different chelates complex)
Sends me to pixie land

Very good bro. Dosing at dinner at 450mg then pre bed 1hr prior @ same dose.
Magnesium at 600mg in 2 doses with phos.

 

[CJ_Xfit89]

What r u taking with phosph... In it? Or just straight supplementing it raw? It Is a great thing to use for cutting n times of acute stress

Taking magnesium (different chelates complex)
Sends me to pixie land

Very good bro. Dosing at dinner at 450mg then pre bed 1hr prior @ same dose.
Magnesium at 600mg in 2 doses with phos.

 

[ScottyDoc]

Yeah.... Trivia's Back!!!

This week's Trivia will be Conducted by none other than our very own DreamWeaver.... Hurrahhhh <Cheers> DW will be asking the Trivia Question promptly at 2:00pm today Eastern Standard Time!

Prize:


1 bottle of...
CREA-TRONA

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[CJ_Xfit89]

Torso 1

 

[CJ_Xfit89]

The dreaded leg day on Tuesday

 

[CJ_Xfit89]

Today's torso day 1

 

[DreamWeaver]

I have front squat tonight double drop... ouch ... going to kill it though!!

 

[CJ_Xfit89]

Torso 2: 17/4/12

 

[CJ_Xfit89]

Lovin the aav2 and winni cycle!!!!kickin ass with strength. Appetite is crazy!!!!!!! Geeeeeez

 

[CJ_Xfit89]

I have front squat tonight double drop... ouch ... going to kill it though!!

I got legs tomorrow again and running lol....owwwee!!!!!

 

[chedapalooza]

I got legs tomorrow again and running lol....owwwee!!!!!

Lol I did 15 minutes of hiit cardio after full leg workout yesterday.. 30 seconds high 15 low. Treadmill 9-10mph high, 4mph low. Not sore today.. Means it gonna be so bad tomorrow lol

 

[CJ_Xfit89]

Lol I did 15 minutes of hiit cardio after full leg workout yesterday.. 30 seconds high 15 low. Treadmill 9-10mph high, 4mph low. Not sore today.. Means it gonna be so bad tomorrow lol

My sprints are 15 on 45 off 20mins.
I usually get up to 32km/ph

 

[chedapalooza]

My sprints are 15 on 45 off 20mins.
I usually get up to 32km/ph

Ya I usually start with 20 minute of 1 minute on 1 off PrE lift.. But wanted to try the hiit cardio POST workout as oppsed to steady state.. Whole different animal

 

[CJ_Xfit89]

Whole different pain too lol...
I live on property so my back fence is exactly 100m apart boundary to boundary. That's my sprint path

 

[chedapalooza]

Whole different pain too lol...
I live on property so my back fence is exactly 100m apart boundary to boundary. That's my sprint path

Ya.. I'm curretly in minute 70 of fasted cardio (only cardio today) been finishing with incline walking with 15 lb dum bell in my back pack.. Then I wear the sweaty bag to class!! Haha enjoy the smell of my hardwork, lazy asses!! Cutting season!

 

[CJ_Xfit89]

For the LOVE of cutting season (recompin yr
Round baby) hahahahahah

 

[Lukef2000]

My sprints are 15 on 45 off 20mins.
I usually get up to 32km/ph

32kmph is nuts bro! I struggle to sprint for 30 secs on 20kmph!!!

 

[CJ_Xfit89]

32kmph is nuts bro! I struggle to sprint for 30 secs on 20kmph!!!

Lol bro

 

[CJ_Xfit89]

Saturday 21/4/12 - Monday 23/4/12:

Mood: Was ticked off until i got my first proper carb loading in on friday/saturday/Sunday.

Pump: This morning, after carbs, and adding in Agmatine, i thought i was gonna blow up my biceps. It hurt to run. SO swole. My brother said i look bigger than ever around chest. Probably all the water retention still lingering.

Endurance: Knocked out my ARMS day today (23/4) and geezzzzzz....wow...had focus XT with body octane and some extra CoP, agmatine, cit mal and PLCAR + BA and 5g Leucine NICE!!!!

I knocked out 30 mins cardio after weights (struggle with arms as blown up as they were)
5minute warm up
18minutes 4.5km
7minute cool down =5.10km in 30mins


Supps for the day: Basic essentials (phosphatydlsterine, magnesium, zinc, multi, vitamin D(autumn weather),fish oils (25g), Modern BCAA
5 x 10mg tabs stanazol
6 aav2
4 alpha t2
1 dexaprine
Pre workout c0cktail.

Hunger: Im hungrier than ever, probably causes my body tasted carbs again after the belated carb feast...

Need help with food timing and what not and a good goal to shoot at when eating in terms of kcal.

so many conflictions, it is easy to get lost...

food intake:
2 free range chicken sausages (gluten free) grilled and drained
120g chicken breast at dinner
180g chicken at lunch
30g WPI
30g Almond butter
15ml olive oil
1 oz raw nuts

500g veggies altogther (cauli,broccoli,carrots,capsicum,mushrooms)