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Post by fit on Apr 29, 2008 18:17:33 GMT -5
PRRS Week #1 Power - BACK
Rack Deads-Knee High: 315/8 405/5/5/4
Bent Wide-grip BB Rows: 135/8 155/5/5/4
Weighted Chins (weight belt): 25/8 35/5/5/4.5
Seated close-grip rows: 150/12 170/9 190/5/5 Seated close-grip row dropsets: 120-110-100-90-80-70x 10ea
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Post by Intensity on Apr 29, 2008 18:21:57 GMT -5
Workout/ diet look great! I see you're still keeping the carbs kinda low. I'm going very slow, adding in 40g a day every week or two, starting from where I just bottomed out. It will be many weeks before the weight starts going up, I'd think. So I guess I'm in transition phase for a while. Adding weight is extremely easy... adding lean weight is NOT!!! The only way to gain lean muscle mass and not look like the Michelin tire man during the offseason is to slowly increase the macros... and make sure they generally come from clean food! Good job Chris, I like your discipline!
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Post by intenceman on Apr 29, 2008 20:45:31 GMT -5
Chris, we get inspired by watching YOUR progress too!
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Post by fit on Apr 30, 2008 5:52:53 GMT -5
Wednesday diet
630a 9 eggwhites, 60g scottish oats, 3oz blueberries 9a 6oz 93% lean ground beef, 10 almonds, .5c quinoa 1p 5oz chicken, cooked greens, .5c quinoa 330p 5oz chicken, cooked greens, 1c quinoa WO: 30g Xtend 630p 80g scottish oats, 40g protein blend 9p 6 eggwhites, 2 blue corn tortillas, 2 fish oil caps
Macros from "sources that count" ~228p /210c/50f ~2366 total calories
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Post by fit on Apr 30, 2008 5:56:17 GMT -5
Chris, we get inspired by watching YOUR progress too!
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Post by fit on Apr 30, 2008 19:19:30 GMT -5
PRRS Week #1 Power - ARMS
EZ Curls: 100/5/5/4
Standing Preacher Curls: 70/8 80/7/7
Concentration Curls: 45/4/4
Close-grip Decline BP: 185/5/4/4
Overhead DB Extensions: 65/9 75/6/6
V-grip Press-downs: 170/4 165/5
Volume work:
V-grip Press-downs: 90/50
EZ Curls: 40/25
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Post by fit on May 1, 2008 6:05:16 GMT -5
Thursday diet
630a 9 eggwhites, 40g scottish oats 9a 5oz chicken, 10 almonds, .5c quinoa, cooked greens 1p 5oz chicken, cooked greens, .5c quinoa 330p 5oz chicken, cooked greens, 1c quinoa WO: 30g Xtend 630p 40g scottish oats, 40g protein blend 9p 6 eggwhites, 2 blue corn tortillas, 2 fish oil caps
Macros from "sources that count" ~240p /130c/36f ~1860 total calories
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Post by RUBICON19 on May 1, 2008 12:02:01 GMT -5
Random Bits #2We all look forward to a good cheat meal... and while I'm happy at the local burger joint with a big plate of fries and a beer, I love eating out well, at fine restaurants. I'm also busy and find the free service at Open Table a lifesaver. Open Table is not available everywhere but grows larger every day and is in most major cities and may foreign countries. You can make reservations online without having to contact the restaurant. Choose the place and time you want and see if they have seats or just name a time and they'll show the restaurants available at that time. You earn points every time you use the service. Well, isnt this cool...
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Post by fit on May 1, 2008 12:26:39 GMT -5
I love it Rubes- give it a try.
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Post by Roger on May 1, 2008 14:10:38 GMT -5
Have not been on in a couple of days. Looks like you are still doing every thing to the letter. Great job Chris
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Post by fit on May 1, 2008 14:46:35 GMT -5
Have not been on in a couple of days. Looks like you are still doing every thing to the letter. Great job Chris Does "to the letter" include the pizza or ribs or whatever we end up eating Saturday? Thanks Rog!
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Post by fit on May 1, 2008 19:59:18 GMT -5
PRRS Week #1 Power - Delts/Traps
Standing Military Press: 105/5/5/4/4
BB Shrugs: 315/6.5/6/6/5 225/25
Side delt DB raise/cheat raises: 45/6/6/5
Front DB raises: 30/9 35/6/5
Standing Military Press: 45/30/26
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Post by fit on May 2, 2008 6:08:35 GMT -5
Friday diet
630a 9 eggwhites, 40g scottish oats, 2 fish oil caps 9a 5oz chicken, 10 almonds, spinach salad 1p 5oz chicken, spinach salad 300p 5oz chicken, cooked greens, .5c quinoa WO: 30g Xtend 630p 50g scottish oats, 50g protein blend 9p 6 eggwhites,
Macros from "sources that count" ~247p /80c/32f ~1770 total calories
Hoping to do a real leg blast today. Heavy and higher total volume.
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Post by loneagle on May 2, 2008 12:04:26 GMT -5
Lookin good!!
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Post by fit on May 2, 2008 18:27:42 GMT -5
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Post by fit on May 2, 2008 18:34:31 GMT -5
PRRS Week #1 Power - Legs
Well- I honestly wanted a couple more sets but I pooped out. I'll feel this one tomorrow. I'm not Keith, afterall... #smileybusted4nh#
Leg Press - 3' rests: 540/6 540/6 540/6 540/6 540/6 540/6 540/6 540/5 540/4
Squats-wide stance to parallel - 3' rests: 185/6 185/6 185/6 185/6 185/5 185/3 phew!
Lying ham curls - 2' rests: 140/6 140/6 140/6 140/6 140/5 140/5 140/3 140/3
Standing calves - 60" rests: 215/25 215/23 215/17
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Post by Roger on May 2, 2008 19:03:06 GMT -5
You may not be Keith, That is still one IMPRESSIVE leg day!!!!!!!!!!!!
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Post by fit on May 3, 2008 7:18:03 GMT -5
You may not be Keith, That is still one IMPRESSIVE leg day!!!!!!!!!!!! Thanks Roger. Getting out of bed was a bit of a challenge. #akicksballs2hu# Day off today/tomorrow. Start at the new gym Monday.
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Post by fit on May 3, 2008 7:19:35 GMT -5
Saturday diet-Cheat day! ;D
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Post by fit on May 3, 2008 15:55:35 GMT -5
Random Bit #3Iron Man rocks!!!!!!!!!! Go see it.
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