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Post by fit on May 17, 2008 10:32:17 GMT -5
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Post by fit on May 17, 2008 10:40:19 GMT -5
PRRS Week #4 Power - Arms
3' rest between all sets
EZ Curls: (WU: 30x10 40x6 50x3 60x2) 85x6/6/5/4
Preacher Curls: 80x5/5/5/4
Concentration Curls: 40x5/5/5/4
Decline CGBP: 165x6/6/6
DB Overhead Extensions: 75x6/6/5
Pressdowns: 140x10 165x(a hard) 8/6
Volume finshers:
Pressdowns: 90x30 <--yeow what a burn.
EZ Curls: 40x30
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Post by fit on May 18, 2008 7:12:31 GMT -5
Sunday diet
BW=167.5
7a 9 eggwhites, spinach, shrooms; 40g oats, WO: 30g Xtend 10a 40g buckwheat, 40g protein 12p 6oz chicken, spinach, 1/2 amaranth 3p 6oz chicken, spinach, 1/2 amaranth 6p 6oz chicken, spinach, 1/2 amaranth 9p 6 eggwhites, spinach, shrooms
Macros from "sources that count" ~264p /121c/36f ~2085 total calories
Starting tomorrow, upping carbs 20g a day and protein ~10g
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Post by fit on May 18, 2008 10:03:57 GMT -5
Abs and light cardio
30" rest intervals
Rope Crunches: 160 x 15/15/12 Seated Rope Crunches: 80 15/15/15 Obliques w/65 12/12 Gorilla Crunches 5/5/5 Roman Chair Leg-Raises 15/12/11
Shot hoops for 10 minutes 10 minutes treadmill @ 10.0/3.0
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Post by fit on May 18, 2008 10:37:48 GMT -5
Random Bits #5Bob's Red MillMilwaukie, Oregon I generally get all my "cereals" from my Co-op and exclusively the Red Mill brand. over the years I've found the flavor excellent, consistenty superb and quality high. Their buckwheat is creamy, the Scottish oats easy to prep and the other cereals all are very fine. They're organic, many are gluten free and are avaialble in most co-ops and healthy chains in addition to many of the big-bix stores. The products range from basic cereals to more exotic specialties for bakers like arrowroot powder, kamut flour and even white bean flour. I highly recommend their products for any serious eater.
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Post by fit on May 18, 2008 10:43:24 GMT -5
Tuesday diet
Yeah- this coming Tuesday... Some stuff has come up at work tomorrow/Monday that will whack my schedule. I'll take the day off.
6a 9 eggwhites, spinach, shrooms; 50g oats, 10a 1/2 amaranth, 6oz 96% ground beef, spinach, 10 almonds 12p 6oz chicken, spinach, 6oz soba noodles 3p 6oz 96% ground beef, spinach, 6oz soba noodles WO: 30g Xtend PWO 40g protein blend 6p 90g oats, 40g protein blend 9p 6 eggwhites, spinach, shrooms
Macros from "sources that count" ~262p /191c/43f ~2492 total calories
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Post by fit on May 20, 2008 19:28:13 GMT -5
PRRS Week #4 Power - BACK
BW=169
3' rests
Rack Deads- Below Knee: 285x3/3/3/2
Bent Wide-grip BB Rows: 160x4/4/3
Weighted Chins (weight belt): 40x4/3.5/3
Seated close-grip rows: 190/5/5/5 Seated close-grip row dropsets: 120-110-100-90-80-70x 10ea
10 minutes Treadmill 15.0/4.0
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Post by fit on May 20, 2008 20:45:00 GMT -5
Wednesday diet
6a 9 eggwhites, spinach, 45g Red Mill High Fiber hot cereal, 10a , 6oz 96% ground beef, 7oz Soba noodles, spinach 12p 6oz chicken, spinach, 1c amaranth, spinach 3p 6oz 96% ground beef, spinach, 9oz soba noodles WO: 30g Xtend 6p 80g oats, 50g protein blend 9p 6 eggwhites
Macros from "sources that count" ~235p /271c/40f ~2692 total calories
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Post by Intensity on May 21, 2008 6:30:32 GMT -5
Tuesday dietYeah- this coming Tuesday... Some stuff has come up at work tomorrow/Monday that will whack my schedule. I'll take the day off. Only in our sport we can say that we take the day off... but still have to plan, prepare, carry and worry about 7 or 8 meals during the day! Wow... let's talk about a day off :-) Looking in full control of this lean mass off season Chris! If you have any questions, feel free to ask!
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Post by fit on May 21, 2008 8:18:26 GMT -5
Thanks Mo- A little too much dirty eating/cheating the last few days but no biggie!
Monday sucked for eating... I 16 hours of work I had my morning oats and eggs, then 1 donut, 1/2 turkey sandwhich, three diet cokes and eventually eggs at about 10p... I was wiped and grumpy...
But just one day...
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Post by fit on May 21, 2008 19:26:50 GMT -5
PRRS Week #4 Power - Legs
Totally fried!!!
At my new gym, the angled press is angled just a little differently- same weight is just a little harder but I like the rig overall.
Leg Press - 3' rests: 540/6 540/6 540/6 540/5 540/5 540/4 540/4 540/4 540/4 540/3
Squats-wide stance to parallel - 3' rests: 185/6 185/6 185/6
Leg Extensions - 2' rests/4" negatives: 150/9 165/7 165/7 165/6
Prone ham curls - 2' rests/4" negatives: 125/9 145/6 145/5 145/4
Donkey calves - 2' rests, 10" stretch at the bottom of each last rep; varied stance width each set: 270/12 270/12 270/12
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Post by Roger on May 21, 2008 19:34:16 GMT -5
Your leg day beginning to like Keith's. Very impressive Chris #arockon6ha#
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Post by fit on May 21, 2008 19:46:23 GMT -5
Your leg day beginning to like Keith's. Very impressive Chris #arockon6ha# I'll catch up with the master in about 20 years. ;D Thanks Roger... rubber band legs now...
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Post by loneagle on May 21, 2008 22:45:24 GMT -5
I agree...Lots of volume there... Nice job, Chris!
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Post by fit on May 22, 2008 5:27:52 GMT -5
Thanks John... going down the stairs this morning was an "adventure" Seriously wupped.
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Post by fit on May 22, 2008 6:05:44 GMT -5
Thursday diet
BW=169
6a 9 eggwhites, spinach, 40g oats 10a , 5oz chicken, 3oz Soba noodles, spinach 12p 5oz chicken, 3oz Soba noodles, spinach 3p 6oz chicken, spinach, 1c amaranth WO: 30g Xtend 6p 40g buckwheat, 40g protein blend 9p 6 eggwhites
Macros from "sources that count" ~252p /140c/30f ~2095 total calories
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Post by fit on May 22, 2008 20:22:11 GMT -5
PRRS Week #4 Power - Delts/Traps
Felt good today but then just couldn't get into it tonight
Standing Military Press: 105/5/5/5/4
BB Shrugs: 315/7/7/7/6 225/30
Side delt cable raise: 40/6/6/5
Front DB raises: 35/6/6/5
Standing Military Press: 45/30/23
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Post by fit on May 22, 2008 20:32:18 GMT -5
Friday diet
Macros from "sources that count" ~254p /190c/36f ~2275 total calories
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Post by Roger on May 23, 2008 3:59:21 GMT -5
Still looked like a good one to me. Keep it up Chris
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Post by fit on May 23, 2008 18:25:42 GMT -5
Abs and Cardio
60" rest
HammerStrength seated crunches 60x15/15/15 Rope crunches 160x15/15/15 Seated rope crunches side to side 80x15/12 DB side crunches 70x15/15/15/15 - no rest Hammer Torso Rotation 70x12/12 12/12
20 minutes treadmill 15.0/3.6
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