kiwiboy01red’s BodyBlog

My new workout is still going great guns,really starting to feel the change in myself.

Todays workout was a killer leg workout that left me smashed,10 sets of 10 reps this is really working for me,but the real test will come when i change it back up in 3 weeks and see if i can get the weights up a bit.

 Have just started taking the gaspari superpump 250,have to say this is stuff is awsome the last 2 days workouts i have just powered through and the pump lasts for ages.

HIIT training is going well too,feel my self getting fitter and is kicking away the bodyfat as well,so will be looking to post some more photos at the end of the month

Another great workout,am seeing slight gains at the moment which is awsome,weight has dropped as well which is even better.

workout 7- was a HITT session same as week 1 but rest periods have dropped,

5 min warm up

6 x 30sec sprint intervals

6 x 60sec rest periods

5 min warm down.

Rest period dropped by 30 secs but really noticed it was a burner,but felt good at the end,have added ab workout for after it.

Workout 8- german volume training.

 10 sets of 10 reps with 60secs rest betwen sets-seated barbell shoulder press

 10 sets of 10 reps with 60secs rest between sets-assissted dips(body weight-60kg= 60kg lifted)

3 sets of 12 reps with 60secs rest between sets- bent over lateral raise-(10kg,10kg,12kg)

3 sets of 12 reps with 60secs rest between sets- seated lateral raise-(9kg,10kg,10kg).

still can’t get arms fully stretched above my head awsome.

Today was another killer session,chest and back,

Still feel pumped while it seems the weights are light it is a killer when do these workouts.

Bench press - 10 sets of 10 reps with 60secs rest between sets. 60kg

Pull-ups- 10 sets of 10 reps with 60 secs rest between sets (assissted pull ups bodyweight-60kg = 58kg)

dumbbell flyes-3 sets of 12 reps with 60 secs rest ( 16,16,18kg)

one armed dumbbell row- 3 sets of 12 reps 60secs rest (30,30,30kg)

Loving this german volume training,

Am thinking of adding gaspari superpump 250 to my supps as have read some good reviews on this,so we will see

today started at 6.30am with my 3rd HIIT session or as i like to call it -lung buster session!

5mins warm up

6 x 30sec sprint intervals

6x 90sec rest intervals

5min cool down

Felt good today with this and really cained it.

12.30 GVT session,arms

barbell curl- 10sets 0f 10 reps 60secs rest (25kg)

tricep rope pull down-10sets of 10 reps 60secs rest(25kg)

DB hammer curls superset with tricep kickbacks- 3sets of 12 reps 60secs rest(HC-22kg,TK-8kg)

seems like i sound like a brocken record but who cares,What a pump my arms are rock its awsome.

Next 2 days are rest days apart from some light cardio and ab work,looking foward to it as every muscle has a bit of sorness,which is something i haven’t felt in while.But every part of it is worth it .

body is pumped and have lost a bit of bodyfat as well BONUS

Day 4 of my training and feeling good,legs are pretty sore after the squats but love the feeling.

todays session was

overhead barbell shoulder press-30kg 10sets of 10 reps with 60secs rest,

assissted dips (bodyweight-50kg=68 kg) 10sets of 10 reps with 60 secs rest

bent over DB lateral raise-3sets of 12 reps (10,12,14kg)

seated DB lateral raise 3sets of 12 reps (9,10,10kg)

This was intense struggled to lift my hands above my head,but at least its taken my mind off my legs.

Really enjoying the change up.