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Post by fit on Nov 23, 2007 13:15:05 GMT -5
*PRRS Week End of Week #3 Shock - Legs
Leg Ext/Squat Supersets 4 plates ext/165 squat 10/10 10/8 Leg Ext/Press Supersets 4 plates ext/360 press 10/10 10/10 Walking lunges 45/8 drop 35/8 At this point think about throwing up... take a 5 minute break Seated curls 150 10/10/10 Single leg lying curl 60/10 drop 50/10 drop 40/10<---this 2/2/5 pace 35 minutes treadmill
May go do another cardio round this evening....
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Post by Intensity on Nov 23, 2007 13:20:10 GMT -5
12 hours of cardio :-) haha, it's almost as much as what my fiance does everyday when preparing for a Fitness competition! PS: Did you have some Green beans with the turkey? :-) Good stuff Fit!
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Post by fit on Nov 23, 2007 13:36:18 GMT -5
PS: Did you have some Green beans with the turkey? :-) Of course... except I flash-fried with olive oil and pancetta
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Post by fit on Nov 23, 2007 19:01:31 GMT -5
*PRRS Start of 2nd cycle - Power - Back
Yup- did a two-fer today. Legs this morning (posted above) and then Back this eveninggggggggg. Rather than take the weekend off/cardio only. I'll lift Sat-Sun as well. I have to travel each of the next three weeks so I'll adjust workouts accordingly.
Rack Deads 235 8x2 WU 405 5/5/5 (I need to go to a rack where I can lower the peg one further notch and drop to three plates, but the other two racks were tied up tonight; I don't need to be doing 405 this short.. still... 405!) Bent WG BB rows 135 6/5/5 Weighted chins +25 6/5/4 CG cable row 180 6/6/5 25 minutes treadmill
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Post by fit on Nov 24, 2007 10:45:58 GMT -5
*PRRS 2nd cycle - Power - Arms
EZ Curls 90 5/5 Preacher 70 4/4 Hammer DB 40 6/6 Dec CGBP 160/6 165/5 170/4 Skulls 70 5/5 V-grip pressdown 90 6/6/6
7a 1 egg, 5 whites, 1T PB, 1/2 grapefruit Workout: 1 scoop vasocharge/ 1 scoop Xtend pre; 3 scoops Xtend during 930a 80 scottish oats, 50g WPI
Noon 6oz turkey, green beans 230p whole wheat tortilla wrap w/3oz chicken, lettuce, 1oz provolone 530p 5oz turkey, 1/2 grapefruit
Really good energy the last couple of days. Probably the time away from work and the food. Credit also to the PRRS routines. Good stuff.
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Post by fit on Nov 25, 2007 12:14:21 GMT -5
*PRRS 2nd cycle - Power - Chest
Went in feeling great- ready to lift... then... I dunno, just never really felt into it. An OK day but just wasn't "on" if you know what I mean.
DB bench 35/10 45/10 WU 65/6/6/6 Incline BB Started w/145 but just didn't have it. so did: 125/6 130/6 135/6/6/6 with longer rest breaks Weighted Dips. 35 6/6 Cable crosovers 90/4 80/5/5
Calves, Seated 160/10 170/10 180/10 drop 170/10 drop 160/10 30 minutes incline treadmill
8a 1 egg, 5 whites, 1/2 grapefruit Workout: 2 scoop vasocharge/ 1 scoop Xtend pre; 3 scoops Xtend during 11a 40 scottish oats, 30g WPI, 1T PB 1p 5oz turkey, 12 almonds 330p 5oz turkey, 12 almonds 6p 1 egg, 5 whites, 1/2 grapefruit 1T PB
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Post by fit on Nov 26, 2007 19:13:06 GMT -5
Monday- stiff back today from those Rack Deads on Friday. Shoulders today, then Tue-Wed off to Los Angeles on biz. No time to lift.
6a 2 egg+4 whites, 1T PB, 1/2 grapefruit 3 omega-3 fish oil caps 9a 5oz chicken, 2oz green beans 12 almonds Noon 5oz chicken, 2oz green beans 12 almonds 3p 5oz chicken, 2oz green beans 12 almonds 530p Workout* 2 scoops Vasocharge, 1 scoop Xtend Pre-wo and 30g Xtend during. 7p 40g oatmeal, 1/2 grapefruit, 30g WPI 1 egg + 5 whites
*PRRS 2nd cycle - Power - Delts
Standing Military press (WU: 45/10 65/6 85/6) 115 4/4/4 (PB!) Upright row 105 6/6/6 Single arm "Cheat" laterals 40 5/5/5 40 minutes incline treadmill
Tuesday-Wednesday" OFF traveling cross country and back.
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Post by fit on Nov 27, 2007 7:48:33 GMT -5
OK- I said day off but I couldn't sleep so I got up and did 45 minutes cardio.
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Post by masterschamp on Nov 27, 2007 8:14:38 GMT -5
Doing great,fit!
Keith
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Post by fit on Nov 27, 2007 10:06:18 GMT -5
Thanks Keith! Beginning to get a little upper ab definition. Been years since I could say that. PRRS seems to be just what I needed right now. I have trips to LA, Chapel Hill and Chicago over the next three weeks so the results may slow a little... then Christmas... ah well. One day at a time.
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Post by RUBICON19 on Nov 27, 2007 22:22:20 GMT -5
Thanks Keith! Beginning to get a little upper ab definition. Been years since I could say that. PRRS seems to be just what I needed right now. I have trips to LA, Chapel Hill and Chicago over the next three weeks so the results may slow a little... then Christmas... ah well. One day at a time. GReat job on the abs. No worries. Its holiday season. Do the best you can!
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Post by RUBICON19 on Nov 27, 2007 22:22:55 GMT -5
12 hours of cardio :-) haha, it's almost as much as what my fiance does everyday when preparing for a Fitness competition! PS: Did you have some Green beans with the turkey? :-) Good stuff Fit! 12 hours per DAY! LOL.. Mo does 15 minutes per season!
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Post by fit on Nov 29, 2007 13:11:54 GMT -5
6a 1 egg+ 5 whites, 1T PB, 1/2 grapefruit 3 omega-3 fish oil caps 9a 5oz chicken, 12 almonds 2T salsa Noon 5oz chicken, 12 almonds 2T salsa 3p 5oz chicken, 12 almonds 2T salsa 530p Workout* 2 scoops Vasocharge, 1 scoop Xtend Pre-wo and 30g Xtend during. 7p 40g oatmeal, 1/2 grapefruit, 30g WPI 9p TBD
*PRRS 2nd cycle - Power - Legs
Squats 135/6 175/4 185/4 195/4 (tweaked my back again... nothing serious) Leg press 500 5/5 550/4 Single-leg extension 105 6/6/6 curls 160 4/4/4 SLDL 165/6 185/5 Standing Calves 315 4/4/4/4/4 25 minutes cardio
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Post by Tim Wescott on Nov 29, 2007 17:02:58 GMT -5
Damned inspiring journal Fit! #arockon6ha#
You`re progressing nicely...............stay focused!
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Post by fit on Nov 29, 2007 19:51:34 GMT -5
Damned inspiring journal Fit! #arockon6ha# You`re progressing nicely...............stay focused! Thanks sir!
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Post by fit on Nov 30, 2007 7:07:28 GMT -5
My back "tweak" is worse than expected; pertty darned stiff this morning. We'll see how the day goes but it's suppose to be back day tonight. Ah... ibuprofen.
6a 1 egg+5 whites, 1/2 grapefruit 1T pb3 omega-3 fish oil caps 9a 5oz chicken, 2oz green beans 1T PB Noon TBD Business lunch 3p 5oz chicken, 2oz green beans 1T PB 530p Workout* 1 scoop Vasocharge & 1scoop Xtend Pre-wo and 20g Xtend during. 7p 9a 5oz chicken, 2oz green beans 1T PB 9p TBD
*PRRS 2nd Cycle Rep Range - Back
All TBD CG weighted chin.. WG seated cable row... Hammer Iso low row... Pullover... BB Shrugs incline treadmill
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Post by Roger on Nov 30, 2007 7:12:22 GMT -5
Take care of the back my friend. If it still bothers you tonight, as they say[ change is good.] Hit something else
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Post by fit on Dec 2, 2007 7:17:40 GMT -5
Sick Something started early Saturday AM. Got up to go to the bathroom and got so dizzy I fell. spent the last 30 hours on my back. A little better this morning but still dizzy.
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Post by Roger on Dec 2, 2007 8:32:44 GMT -5
Hope you get to feeling better. This time of year it is to easy to pick up somekind of crud.
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Post by fit on Dec 2, 2007 22:46:31 GMT -5
Wow- weirdest whatever the hell this was. Seem to be getting better but still a little light headed... Slept almost 20 hours Saturday and another 8 today. Totally derailed the workouts. I'm on the road Tu-Th so I'll lose anout a week in total.
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