7 Weeks, Week 3 Day 3

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 3, Day 3
Set 1

4 Chin ups - 5" from top

14 Hanging Leg Raises - 4-4-3-3 (no pause at the top

9 Lunges with a twist - per leg

8 push ups - Pin 3 - only just made last rep - took a few breaths

Rest 2 mins

Set 2

3 Pull ups - 1" from top - 2nd was only just, failed last rep

16 Squats

45 secs plank

8 push ups - pin 3 - 4-3-1

Rest 2 Mins

Set 3

3Chin ups - 5" from top

14 Reverse Crunches

16 Mountain Climbers

18 Wood Chops - 5kg ball

Rest 2 mins

Cardio - 10 mins - None - short on time so skipped it.

Notes:- my body is really beginning to look better - actual muscles are noticeable is lots of places ;) its awesome!

7 Weeks, Week 3, Day 2

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, Week 2 Day 2
Set 1

12 Hanging leg raises - 2-1-2-2-2-2-1

8 lunges  with a twist per leg

9 push ups - Pin 3 

12 Ins and Outs

Rest 2 Mins

Set 2

3 Pull ups - 1" down

8 push ups - Pin 3 - 6-2

14 Squats with ball press - 5kg ball

16 Mountain Climbers - on PU bars - PR

Rest 2 mins

Set 3

3 chin ups = PU rev 5" from top - only just on last rep

16 wood chop - 5kg ball

20 Marching twist

12 Squats

Rest 2 mins

Cardio - 10 mins - Elliptical Prog 5. Total distance 1.45M - Ave speed 8-9

7 Weeks, Week 3, Day 1

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 3, Day 1
Set 1

6 Assisted Pull ups - PU rev top - not quite on the last one

8 push ups - Pin 3 - only just made last rep - very shaky

12 squats with med ball press - 5kg

14 Mountain Climbers - on pu bars

Rest 2 mins

Set 2

12 Hanging Leg Raises - 3-2-2-2-2-1

8 Lunges with a twist - per leg

8 push ups - Pin 3 - 4-2-2

10 reverse crunches

Rest 2 mins

Set 3

3 chin ups - 5" from top - just made it

14 Wood chops - 5kg ball

20 marching twist

45 secs plank hold on bars

Rest 2 mins

Cardio - 10 mins - None - only had 6 hours sleep so skipped it

7 weeks, Week 2 Day 3

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 2, Day 3
Set 1

8 push ups - Pin 3 - only only just made last rep

11 Squats

30 Secs plank - on pu bars

6 Assisted Chin ups - PU rev -  2" down

Rest 2 mins

Set 2

8 push ups - Pin 3 - took a few breaths, last 2 were shaky but got there

8 Lunges with a twist - per leg

2 pull ups - 2" down last rep failed so did another

10 In and Outs

Rest 2 mins

Set 3

14 wood chops - 5kg ball

20 Marching twist

12 Mountain Climbers - on pu bars

12 Jumping jacks

Rest 2 mins

Cardio - 10 mins - I did Deadlifts instead as per 531

w/u 5 @ 17kg, 5 @ 27kg, 3 @ 33kg

5 @ 35kg, 5 @ 40kg, 5 @ 47kg

7 Weeks, Week 2 Day 2

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 2, Day 1
Set 1

6 Assisted Chin ups - PU rev - 1 x 2" down by mistake, next 5 were top and just made the last one

5 push ups - Pin 3 - just made the least one

8 Squats with Med ball press - 5kg

10 Mountain Climbers - on pu bars

Rest 2 mins

Set 2

10 Hanging leg raises - 3-2-2-2-1

6 Lunges with a twist - per leg

5 push ups - Pin 3 

10 In and Outs

Rest 2 mins

Set 3

2 chin ups - tried a unassisted but nope so PU rev 5" down x 2

12 wood chops - 5kg ball

16 Marching twist

8 Squats

Rest 2 mins

Cardio - 10 mins - Elliptical Program 1 - Total Distance 1.41m last time was 1.22 = PR

7 weeks, week 2 day 1

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 2, Day 1
Set 1

5 Assisted Chin ups - PU rev 2" down

10 Squats

8 push ups - Pin 3

30 sec plank

Rest 2 mins

Set 2

14 wood chop - 5kg plate

12 Mountain Climbers (non-stop = pr)

20 Marching twist

12 Jumping Jacks

Rest 2 mins

Set 3

6 push ups - Pin 3 

30 sec plank - on bars to save wrist

15 secs side plank each side - on elbows

10 Reverse Crunch

Rest 2 mins

Cardio - 10 mins - Elliptical Program 3 - Total Distance 1.37m

7 weeks day 3

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, Day 3
Set 1

3 Assisted Pull ups - PU rev top

5 push ups - Pin 3

8 Squats with 5kg ball press

12 Mountain Climbers (10-2)

Rest 2 mins

Set 2

10 Hanging leg raises (2-2-2-2-1-1) - these felt hard today

6 lunges  with a twist per leg

5 push ups - Pin 3 - only just

10 In & Outs

Rest 2 mins

Set 3

3 Assisted chin up = PU rev 2" from top

12 wood chop - 5kg plate

20 Marching twist

8 Squats

Rest 2 Mins

Cardio - 10 mins - Did 5 mins Deadlifting to work my back and I don't want to loose the strength I've built plus I enjoyed Deadlifting. 5 @ 7kg, 10 @ 17kg, 

5 @ 27kg,

5 @ 37kg

5 @ 40kg

Then 5 mins Elliptical 1 min warm up then tab ate sprints 8 rounds Total distance 0.82M