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Post by loneagle on May 3, 2008 17:13:56 GMT -5
Lots of volume on that leg workout... Nice job, Chris!
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Post by fit on May 3, 2008 17:53:12 GMT -5
Lots of volume on that leg workout... Nice job, Chris! Thanks John! I'm walking like an old man today.
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Post by loneagle on May 3, 2008 22:20:29 GMT -5
Lots of volume on that leg workout... Nice job, Chris! Thanks John! I'm walking like an old man today. You should see me today! Thurs, I did a bunch of calf exercises at the end of my workout. About 6 sets total. Went for a real burn during each set Today, I can barely get out of the car, let alone walk straight. My wife has been laughing at me all day. We went out to a restrauant and all the people were staring at me when we walked in. They probally thought I was drunk! ;D I haven't been this sore in years!
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Post by fit on May 4, 2008 7:39:34 GMT -5
BW=169
Saturday diet: Cheat! Popcorn, hot dog... burger... yikes
Sunday Diet:
7a 9 eggwhites, 40g scottish oats, handful of spinach, diced ramps WO: 30g Xtend 10a 60g scottish oats, 50g protein blend 12p 6oz chicken, cooked greens, .5c quinoa 300p 6oz 96% lean ground beef, cooked greens, .5c quinoa 6p 6oz 96% lean ground beef, cooked greens, .5c quinoa 9p 6 eggwhites,
Macros from "sources that count" ~240p /120c/35f ~2020 total calories
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Post by fit on May 4, 2008 10:27:44 GMT -5
PRRS Week #2 Rep-Range - Chest
Chest is my weakest area but hey... gotta start somewhere.
Incline Bench Press: 135/9/9/8 2' rest
Flat Bench Press: 145/10/10/9 2' rest
Dips: BW/15/14/14 1' rest
High Cable Crossovers: 80/11 90/8 <-- too much in arms /5 80/9 90" rest
Low Cable Crossovers: 45/11/11/10 90" rest
Volume work: High Cable Crossovers: 30/25/23/21 60" rest
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Post by mrky03 on May 4, 2008 11:44:19 GMT -5
Wow, that is a lot of volume!
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Post by Roger on May 4, 2008 11:57:06 GMT -5
Keep hittting chest like that it will be your strong point. Good one Chris
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Post by fit on May 4, 2008 16:01:33 GMT -5
Wow, that is a lot of volume! Been a while since the wheels were this worn out.
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Post by fit on May 4, 2008 16:02:14 GMT -5
Keep hittting chest like that it will be your strong point. Good one Chris With your good wishes and encouragement, and a lot of luck I hope so!
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Post by fit on May 4, 2008 16:08:37 GMT -5
Monday diet
6a 12 eggwhites, 1 slice Ezekial grains cinnamon-raisin toast 9a 6oz 96% lean ground beef, spinach salad, 10 almonds 12p 6oz chicken, spinach salad 300p 6oz 96% lean ground beef, 1/2c quinoa WO: 30g Xtend 630p 50g scottish oats, 50g protein blend 9p 6 eggwhites, spinach, ramps
Macros from "sources that count" ~250p /80c/35f ~1797 total calories
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Post by mrky03 on May 5, 2008 18:38:42 GMT -5
How are you liking that Xtend?
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Post by fit on May 5, 2008 18:48:23 GMT -5
How are you liking that Xtend? Love it. While by no means scientific, I really do feel that it has made a significant difference in keeping me anabolic, especially during the long stretch of caloric deficit. Having managed to lose weight and gain lean mass at the same time, I ain't changing a thing .
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Post by fit on May 5, 2008 18:58:33 GMT -5
PRRS Week #2 Rep-Range - Back
Started at a new gym today; a new Gold's, just opened today. Pretty swanky compared to my old Bally's. Has a cardio theater, lots of other bells and whistles.
Pretty good weight room, a little too crowded and a little to heavy on the machines though they are all CYbex/Life Fitness. They do have most of the same Hammer strength I had at Bally's. Missings pieces so far seem to be no standing or seated calf raises, they do have a donkey calf plate-loaded machine. No seated cable row... that one I'll miss. The cybex seated row doesn't allow you to adjust pull height or grip width.
Just learning my way around the new place...
Chins: BW/17/15/13 90" rest
Wide-grip bent BB row: 13510/10 145/9 90" rest
Hammer High Iso row (pulley): 70/10/10/10 90" rest
Hammer seated row (pulley): 150/10/10/10 90" rest
DB Pullovers: 60/12/11/9 90" rest
Rope crunches 15020/15/13 60" rest Leg raises (roman chair) 20/17/15 60" rest Obliques 60 15/15/15 per side
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Post by fit on May 6, 2008 6:07:13 GMT -5
BW=168
Tuesday diet
6a 9 eggwhites, 40g oats 9a 6oz chicken, 10 almonds, 1/4c quinoa 12p 5oz chicken, 1/4c quinoa 300p 5oz chicken, 6oz cooked soba buckwheat noodles WO: 30g Xtend 630p 60g scottish oats, 40g protein blend 9p 6 eggwhites
Macros from "sources that count" ~249p /130c/33f ~1976 total calories
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Post by loneagle on May 6, 2008 10:30:53 GMT -5
The diets looking real good! You're a big influence on me to keep eating right!
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Post by Intensity on May 6, 2008 10:57:56 GMT -5
I was about to ask when I saw 168lbs. From what I understand, you've been able to increase your calories without adding bodyfat, good for you!!! So I guess that it is soon going to be the time for another cals increase...
Hope you'll like the new gym Chris!
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Post by fit on May 6, 2008 12:11:55 GMT -5
The diets looking real good! You're a big influence on me to keep eating right! Thanks bro! I think you would have enjoyed last Saturday's debauch better.
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Post by fit on May 6, 2008 12:19:21 GMT -5
I was about to ask when I saw 168lbs. From what I understand, you've been able to increase your calories without adding bodyfat, good for you!!! So I guess that it is soon going to be the time for another cals increase... Hope you'll like the new gym Chris! Thanks Mo- but I've only had the one week or so at an extra 40g carbs per day. I planned on upping cals this weekend. Slow and steady, right?
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Post by fit on May 6, 2008 19:19:22 GMT -5
PRRS Week #2 Rep-Range - Arms (Discovered a seated cable row option and seated calf at the new gym- yay)
90" rests
EZ Curls: 70/10/10/ 80/9/8/
Rev Grip Curls: 4016 50/14 60/9
Conc. Curls: 30/10/10 35/9/7
Close-grip Decline BP: 155/10/10/7
Overhead Extensions: 60/12/12/10
V-bar pressdowns: 11014 110112/10
V-bar pressdown Dropsets: 100-90-80-7010/10/9/8
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Post by fit on May 7, 2008 6:14:23 GMT -5
BW=168
Wednesday diet
A little different today...
6a 9 eggwhites, 40g oats, 1 slice ezekial toast 9a 5oz chicken, 10 almonds, 1/2c quinoa 12p 30g waxy maize, 40g protein blend WO: 20g Xtend, 20g waxy maize PWO: 30g waxy maize, 40g protein blend 330p 30g waxy maize, 40g protein blend 5oz turkey, 6oz cooked soba buckwheat noodles 7p 40g scottish oats, 6 eggwhites
Macros from "sources that count" ~227p /211c/27f ~2159 total calories
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