Hey guys!
People's been asking about the supplements I use, so here's a basic list about the stuff I use pre/post workout:

Before my workout, I'll take a lil loader set, which contains
-Creatine monohydrate
-Arginine ethyl ester (probably gonna change this to l-arginine soon) And/or
-GH-stack (Force's own special loader, which has L-argininepyroglutamate-L -lysine(lol did i even write that correctly), Niacin and Piperin.
-Beta-Alanine.
-BCAA

After my workout I take a recovery drink which contains whey protein, maltodextrine, L-Glutamine and L-Leucine. Then take my 2nd set of multivitamin, c-vitamin and some BCAA.

I always like to try out new supplements, even if i usually just stick pretty much to the basics.

Sooo...about my workouts!

On thursday I just did a "relaxing" interval cardio on a treadmill and after that trained abs and had a streching session for my lower body while listening to good music from my dear beloved iPod <3.>
cos I haven't trained 'em often for awhile,
cos of all the injuries/pelvis problems i've had, but after the chiro appointment i had, i've felt so much better... so i thought, that on saturday,i'm gonna start doing the new workout program,

The first two week contains workouts done with speed strenght, reps 8-10. I think it's a bit harder, cos u really can't like rest during the reps, you just have to keep going, so that's why i didn't want to use as heavy weights as i probably could have used, cos this was the first time i've ever really done speed strenght training.

My workout went like this:

Smith squats:
90kg/198lbs x 10
95kg/209lbs x 8
95kg/209lbs x 10
100kg/220lbs x 9

Hack squats:
60kg/132lbs x 8
70kg/154lbs x 8
70kg/154lbs x 10

Leg press:
230kg/507lbs x 8
280kg/617lbs x 8
260kg/573lbs x 10

Leg extension:
80kg/176lbs x 8
80kg/176lbs x 9

Then did abs with machine and crunches on a ball.

Yesterday, on Sunday, I trained with my friend Emma.
I did bi's and tri's.


Ez-bar Scott bicep curls:
30kg/66lbs x 10
32kg/70.5lbs x 9
32kg/70.5lbs x 8
30kg/66lbs x 10

alternate dumbell bicep curls:
16kg/32lbs x 8
16kg/32lbs x 8
16kg/32lbs x 8

Rope hammer curls:
40kg/88lbs x 10
45kg/99lbs x 10
50kg/110lbs x 9
50kg/110lbs x 10

Seated Ez-bar tricep extension:
40kg/88lbs x 10 (with some helped reps)
35kg/77lbs x 10
35kg/77lbs x 10
35kg/77lbs x 10

Close grip bench press (smith):
50kg/110lbs x 10
55kg/121lbs x 10
55kg/121lbs x 8
55kg/121lbs x 10

Dips (did first time ever,, i was so scared cos of my shoulder problems, but i was happy to notice that i could do them!!)
BW x 6
BW x 8
BW x 7



After the workout me and Emma just hung out and went to eat our food to a cafeteria ,which was closed,lol. Fortunately we could still use their couches, so then we just lied on the couches, ate and talked about different stuff. Had so much fun with Emma (thanks girl! Let's do it again sometime).

Today I've just been relaxing and sending out job applications, cos I'm trying to find a new job, cos I can't be in my old job cos of my bad dust allergy, ugh...
I hope I'll get a new job as soon as possible! If someone has any ideas, please let me know :)

In the evening I walked 50 min on a treadmill, 10 min incline, 10 min normally etc...
Then did some super sets with ab roller for 10-12 reps and then leg raises for 20 reps, for 3 sets. Stretched my whole body carefully, and then drove home.



Tomorrow it's time for my 1st back workout.... Deadlifts! I hope they'll go well :)

I'm off to bed now, so g'night ppl and have a great week!!

Love,
Eva