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Post by mrbeefy on May 7, 2008 6:33:33 GMT -5
Looks good!
How is the BF coming?
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Post by fit on May 7, 2008 14:33:45 GMT -5
Thanks Beefy!
SInce I'm still eating below maintenance cals, I'm probably just a we bit leaner even. Not much in the way of ab definition, a little loose skin but that's cool. Adding another 40g carbs daily soon.
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Post by fit on May 7, 2008 15:28:27 GMT -5
PRRS Week #2 Rep-Range - Delts/Traps
Miltary Press: 95/10/9/8 90" rest
BB Shrugs: 27515 295 10/9/8 90" rest
Bent DB Raises: 35/15 45 10/10/9 90" rest
Side DB Raises: 25 8/8/7 90" rest
Front DB Raises: 30 8/7 90" rest
DB Pullovers: 60/12/11/9 90" rest
LifeFitness Shoulder Raises 50/15/13/10 30" rest
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Post by mrky03 on May 7, 2008 16:55:40 GMT -5
You are really sticking with the program! That's what I always tell people, it take persistence!!
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Post by fit on May 7, 2008 17:42:51 GMT -5
Thanks Joel! I am just beginning. Just beginning to see results that hint at what could be. Just beginning to, with everybody's help, put it all together. Just beginning to climb a long hill.
Thanks bro.
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Post by fit on May 7, 2008 17:46:02 GMT -5
Thursday diet
6a 9 eggwhites, 25g oats 9a 6oz 96% lean ground beef, mixed greens, 10 almonds 12p 6oz chicken, mixed greens 300p 6oz 96% lean ground beef, 6oz soba noodles WO: 30g Xtend 630p 40g scottish oats, 50g protein blend 9p 6 eggwhites, spinach, ramps
Macros from "sources that count" ~248p /80c/34f ~1804 total calories
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Post by Roger on May 7, 2008 19:01:06 GMT -5
As always my friend you are doing great. Keep it up
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Post by intenceman on May 8, 2008 0:50:59 GMT -5
You're staying right on target, nice work!
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Post by fit on May 8, 2008 6:31:34 GMT -5
Thanks guys! Legs today!
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Post by loneagle on May 8, 2008 10:03:42 GMT -5
Nice job, Chris... keep it up!
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Post by fit on May 8, 2008 19:41:55 GMT -5
PRRS Week #2 Rep-Range - Legs
[glow=white,0,000]"Just shoot me..."[/glow]
Leg Press - 2' rest 450/10 450/10 450/10 450/10 450/10 450/10 450/9 450/8 540/6/5
Squats-wide stance to parallel - 90" rest: 135/10 135/10 135/10 135/10 135/10 135/10 135/8
Cybex leg extensions 115 12/8/7 3-1-x tempo, 30" rest
Cybex Glute 60" rests: 105/15/15/15
Cybex prone curls - 60" rests: 125/11/10/9
Donkey Calf raises 90/30/30 180/16/13
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Post by fit on May 8, 2008 20:28:20 GMT -5
Friday diet
6a 9 eggwhites, 30g oats, 1 slice ezekial cinnamon raisin toast 9a 6oz chicken, mixed greens, 10 almonds 1/2c quinoa 12p 6oz chicken, mixed greens, 1/2c quinoa 300p 6oz chicken, 5oz soba noodles 630p 6oz chicken, mixed greens, 1/2c quinoa 9p 6 eggwhites, spinach,
Macros from "sources that count" ~247p /130c/40f ~2127 total calories
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Post by loneagle on May 8, 2008 22:50:46 GMT -5
Nice workout, Chris!
I think I'm going to start doing more leg presses. The presses seem to give me a better burn in the quads compared to the squats. It might be that I'm able to concentrate on the muscle group a little better.
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Post by Roger on May 9, 2008 16:04:54 GMT -5
I'm really enjoying your leg days Chris keep it up
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Post by fit on May 9, 2008 18:13:44 GMT -5
I'm really enjoying your leg days Chris keep it up Glad you're enjoying it, my legs would beg to differ. LOL Just cardio and abs tonight. Planks 3' x 5 25 minutes treadmill 10/3.6
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Post by fit on May 10, 2008 12:09:42 GMT -5
PRRS Week #3 Shock- Chest
60" rests
Crossover/Incline DB Press Supers: Cross: 60 10/10 70/10 Inc 50 10/10/7
LifeFitness Pec Flyes/Dips Supers: Pec: 100 12/12 Dips: BW 8/7
Bench Press Dropsets: 135-115-95 6/6/8 & 6/6/7
High crossovers 30x20 -no rest- low crossovers 30x18
Decline pushups 23/17/9 30" rests
12 minutes treadmill 15.0/3.6
Diet: Carb-up/cheat Buckwheat pancakes for breakfast; oats and whey PWO, ground beef & quinoa a couple of times, some popcorn, dinner TBD
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Post by Roger on May 10, 2008 20:06:50 GMT -5
#bbenchpress4zy# Nice dropsets
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Post by fit on May 11, 2008 6:53:12 GMT -5
#bbenchpress4zy# Nice dropsets Thanks; workout felt good overall yesterday.
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Post by fit on May 11, 2008 6:57:46 GMT -5
BW=168 Sunday diet
Starting today, adding another 40g carbs daily.
630a 9 eggwhites, 40g oats, WO: 30g Xtend 9a 40g oats, 50g protein blend 12p 5oz chicken, mixed greens, 10 almonds 1/2c quinoa 3p 5oz chicken, mixed greens, 1/2c quinoa 6p 5oz chicken, mixed greens, 1/2c quinoa 9p 6 eggwhites, spinach,
Macros from "sources that count" ~248p /120c/35f ~1930 total calories
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Post by fit on May 11, 2008 9:49:49 GMT -5
PRRS Week #3 Shock- Back
Felt really good again today. Need to keep pushing harder but am also still learning my way around the new gym and equipment. I haven't figured out a way to do close-grip chins all the stations have grips about shoulder with apart and there's no v-grip attachement to utilize. I'll talk them into getting one or just buy my own.
60" rests
Pullover/Chin Supersets: Pullover: 55x11/11/10 Chin BWx11/9/6
Stiff-arm Pulldowns/Reverse-grip bent rows: Pulldowns: 50x12/9/7 Rows: 90x20 100x13/11
Seated Cable-Row Dropsets: 120-100-90-80x10
30" rest: Rope Crunches 150x15/15/12
12 minutes treadmill 15.0/3.6
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