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Post by fit on Dec 17, 2007 7:04:23 GMT -5
Today will be arms if my back improves. Surprisingly, for as sore as I was going to bed, I'm pretty pain-free today.
This afternoon will be some variation on:
*PRRS 3rd cycle - Power - Arms
EZ Drag Curls 40/9 60/8 90/6/5 rev grip forearm ez 40/6/6/6 Incline face-down DB supine curls 35/6/6 Dec CGBP 165/6 170/5/5 Overhead ext 50/6 60/6 65/6 V-grip pressdown 100 4/4/4
545a 1 egg, 5 whites, 1T PB, 1/2 grapefruit 9a 5oz chicken, 1oz pistachios Noon Spinach salad with 1 hard boiled egg, ~3oz deli turkey, 1/4 cup cottage cheese 3p 5oz chicken, 1oz pistachios 6p WO w/vasocharge and Xtend 730p 80g scottish oats, 30g WPI 830p 60z chicken, 2T PB
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Post by Tim Wescott on Dec 17, 2007 14:45:19 GMT -5
My diet sux and I`ve been home!! LOL Stay focused!
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Post by fit on Dec 17, 2007 22:13:01 GMT -5
Received a nice compliment from the head trainer at the gym today. Said I looked like i was "getting big, getting strong". I'd guess I'd say, yeah, a little. starting to see better mass fairly uniformly. Part of it is just getting leaner though.
At any rate- good to get that feedback (before he went back to hit his ATG squats at 405...)
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Post by Hoopie on Dec 17, 2007 23:59:59 GMT -5
Your training is looking good fit! keep that diet as tight as possible budy. Keep it up!
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Post by fit on Dec 18, 2007 13:39:26 GMT -5
Thanks Hoopie! A good reminder I need this time of year.
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Post by Roger on Dec 18, 2007 14:48:33 GMT -5
Hey Fit, workouts are still looking good. Be glad when I can go back to the PRRS for a change
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Post by fit on Dec 18, 2007 20:50:00 GMT -5
Thanks Roger- glad you had a good vacation.
*PRRS 2nd cycle - Power - Chest
Wow- a very surprising workout tonight. Very. I don't know where all the strength came from but a PB night!
DB bench WU's then 65 6/6/6 Flat BB (usually go a little lighter having just done incline but instead...)155/6 160/6felt easy-ish... 170/6 PB!) So I had a friend spot me and I then got 185 for 3 (with a little help on the 3rd)! That's 8lbs over my bodyweight... and considering I had already had 8 sets that night... who knows? Might I have had 1 @ 200 for the first time ever? Weighted Dips And the strength continued... 35/6/6 45/6/6 Cable crossovers 80/6/6/6
10 minutes elliptical HR intervals and 15 minutes inc treadmill.
So I don't know if the stars aligned, the caffeine... whatever... put up a lot (for me) tonight.
All credit to PRRS and to all of you for helping me stay focused:
#thankyou4nb#
6a 2 egg, 4 whites, 40g oats 9a 60z turkey, 1/2 oz pistachios 1230p 60z turkey, 1/2 oz pistachios ~230p Workout: 2 scoop vasocharge/ 1 scoop Xtend pre; 2 scoops Xtend during 730p 1 egg, 5 whites, 40g oats w/1T PB
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Post by Roger on Dec 19, 2007 10:59:38 GMT -5
EXCELLENT!!!!!!!!!!!!! You think it was the pistachios? LOL
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Post by fit on Dec 19, 2007 11:24:02 GMT -5
EXCELLENT!!!!!!!!!!!!! You think it was the pistachios? LOL Absolutely! My favorite nut! Shhhhhhhhhhh!!!!! Befoer they get banned!!!! All hail:
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Post by Tim Wescott on Dec 19, 2007 13:35:40 GMT -5
Nice.......I love when everything just goes perfect while training.
Good stuff!
PS-Pistachios rule!! #arockon6ha#
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Post by Intensity on Dec 19, 2007 14:19:25 GMT -5
615a 40g Scottish Oats, 5 eggwhites, 1 egg, 1.75oz canadian bacon, handful fresh spinach 8a Workout with Vasocharge and Xtend 10a PWO 10oz chocolate milk! *PRRS Shock Cycle #2 - LegsLeg ext/squats supers 4-plates ext/175 squats 10/8 10/8 Leg ext/press supers 4-plates ext/410 press 9/8 8/8 (lie on floor, stare at ceiling for a while) DB Step-ups (onto bench) 45/40/35 x 10/10/10 Seated curls 165 10/10/10 Single-leg curls drops 70/60/50 8/8/7 each Standing/seated calf supers 255/160 10/10 x3 30 minutes incline treadmill Very like this legs training! Doing good Fit, keep going!
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Post by fit on Dec 19, 2007 20:00:48 GMT -5
Very like this legs training! Doing good Fit, keep going! Thanks bro! Means alot coming from a guy with routines like yours!
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Post by fit on Dec 19, 2007 20:07:14 GMT -5
*PRRS 3rd cycle - Power - Delts
Hammer Iso press 60 6/6/6 slow rep 3-1-3-2 Side cheat raises 35 6/6/6/6 Single DB standing press 40 6/6/6 slow reps 3-1-3-2 Front raises 30 6/6/6 35 minutes incline tread
6a 5 whites + 1 whole egg, 1/2 grapefruit, 2T PB, fish oil 9a 6oz chicken w/salsa Noon 6oz chicken w/salsa 3p 6oz chicken w/salsa W/O Vasocharge and Xtend 7p 80 oats w/40g WPI
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Post by fit on Dec 20, 2007 9:06:12 GMT -5
Day off today-staff outing. Then I have Friday-Tuesday to workout, then the week through New Year's off completely. Vacation.
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Post by fit on Dec 21, 2007 8:01:39 GMT -5
OK- a day of food silliness yesterday- staff outing, pizza, etc. Did a cool thing though... we volunteered to package meals to be shipped to Haiti- created and packed 13,000 meals in 2 hours. For the season.
Back on the horse through Xmas then vacation. 3rd and final Pwoer-Legs routine tonight. I'll avoid squats and probably up the leg press volume.
6a 40g oats, 5 whites + 1 egg, fish oil 9a 5oz chicken, 1/2oz raw almonds Noon 5oz chicken, 1/2oz raw almonds 3p 5oz chicken, 1/2oz raw almonds 530p workout Purple Wrath/Xtend Pre, Xtend during 7p 80 oats, 30g WPI, 1T Honey
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Post by fit on Dec 21, 2007 22:40:38 GMT -5
*PRRS 3rd cycle - Power - Legs Taking it easy on the back so no squats So loaded up the leg press (Hammer) Press 270/10/10 360/10 WU's 500/6 540/6 590/4 630/2 [glow=red,2,300]PB![/glow] 680/1 [glow=red,2,300]PB!![/glow] 360/20/15/10 Single Leg Press 120/6 125/6 130/6 140/4/4/3 Lying Curls 160/5/5/5/4/4 120/12/12/10 Light SLDL's 135 6/6 185/6 Standing Calves 335/6/6/6/6/6 No cardio Tomorrow will be extended cardio only.
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Post by fit on Dec 22, 2007 11:51:38 GMT -5
Wow- still pumped in the legs this morning. Saturday 12/22 Abs Tri-sets Rope crunches @90lbx15 + knee raises @25lbx10 + leg raisesx10 4 sets total Obliques 60/15/15/15/15 25 minutes treadmill 30 minutes snow shovelling
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Post by Roger on Dec 22, 2007 12:37:49 GMT -5
Leg day looking awesome, I need to do like you work abs and just cardio together. I HATE doing abs!!!!!!!!!!
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Post by fit on Dec 22, 2007 16:05:52 GMT -5
Thanks Rog-
Legs really feeling it today. I don't mind abs, I kinda get into the rope crunches actually.
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Post by fit on Dec 23, 2007 12:16:54 GMT -5
*PRRS 3rd cycle - RepRange-Back
Good, sweaty workout today. I altered the order of lifts and, because I've avoide squats and deads the past week I went in pretty pain-free. Kept the core tight, focused on mind/muscle, kept the pace even and under control, though I cheated just a bit on the last shrug set.
Weighted chins @20lbs 8/8/8 WG-Bent BB row 135 8/8/8 BB Shrugs 245 12/12/12/11 Hammer Alternating Iso-High Row 100 per side 8/8/8 Seated cable row v-grip 150 8/8/8 (went just a little lighter here again to avoid tweaking the lower back) DB pullovers 55 12/12/12/10 30 minutes incline cardio
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