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Post by Roger on Dec 23, 2007 12:28:44 GMT -5
Looking good fit
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Post by fit on Dec 23, 2007 12:42:34 GMT -5
Thanks Rog Forgot to mention the 30 minutes shovelling again... though, after lifting Back, I think that counts more as "shock" than "rep range"
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Post by fit on Dec 23, 2007 17:22:35 GMT -5
Sunday Diet 730a 40g oats+30g WPI 1045a 40g oats+30g WPI 1p 5oz chicken, 2oz green beans, 2T natty pb 3p 5oz chicken, 1oz almonds 530p 6oz salmon 830p 1egg + 5 whites, 2T natty PB
~2070cals, 45/16/40
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Post by fit on Dec 24, 2007 16:10:08 GMT -5
*PRRS 3rd cycle - RepRange-Arms <---Christmas Edition
EZ Drag Curls warmups then... 80/8/7 Alt DB Curls 40 5/5 Concentration Curls 25 10/10 Weighted Dips +25 10/10 CG Decline BP 145 7/7 Kickbacks 30 10/10/10 V-grip pushdowns 80/10 80/60/40 drops x10ea Then added some volume to finish: EZ curls 40/20/20/15 20 minutes incline treadmill
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Post by Roger on Dec 25, 2007 9:28:05 GMT -5
Good one fit, getting stronger each workout. Have a great Christmas
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Post by fit on Dec 25, 2007 9:56:17 GMT -5
Thanks Roger. Same to you.
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Post by fit on Dec 26, 2007 12:12:53 GMT -5
*PRRS 3rd cycle - RepRange - Chest I'm experimenting with much longer warm-up periods to get the blood flowing, seems to help just a little more with strength. More slow rep sets. Flat BB Bench WU: Bar/10 65/10 85/10 105/8 115/6 135/4 155/8/8/8 Inc DB Bench 50 10/10/10/9 Upper Cable Flye 80 10/10/10 Lower Cable Flye 40 8/8/8 Volume: Flat BB bench 95 20/15/15 Static flye stretches with 20's 3x20 seconds 30 minutes incline treadmill and another 30 minutes snow shoveling. Off for the next week on vacation. Then I'll come back and finish Delts/Legs RR and the last week of Shock in my first full PRRS cycle. After that, Either another PRRS stretch, mixing up lifts (suggestions welcome!!) or maybe a 20-rep squat cycle if my back can handle it.
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Post by Roger on Dec 26, 2007 12:21:01 GMT -5
Great chest day fit, enjoy your vacation
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Post by Tim Wescott on Dec 26, 2007 17:50:20 GMT -5
#arockon6ha#
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Post by fit on Jan 2, 2008 12:29:42 GMT -5
*PRRS 3rd cycle - RepRange - DeltsWas good to have the week away but I'd rather be in the gym Standing Military BB press WU: Bar/10/10 65/6/6 75/6 Working: 95/9/8/8 Single-arm DB press 40/8/8 Bent DB raises 35/11/11/10 Side DB raises 20 12/12 35 incline treadmill 7a 40g oats, 1 egg, 2 whites WO: 40g Xtend pre/during/pwo (ran out of Vasocharge) 1130a 40g oats, 30g WPI 1230p 4oz chicken, 2T natty PB 3p 5oz chicken, 1/2oz almonds 530p 5oz chicken 8p 1 egg, 2 whites
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Post by mrky03 on Jan 2, 2008 16:04:32 GMT -5
Good workouts Fit!!!
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Post by fit on Jan 3, 2008 8:20:52 GMT -5
Thanks Joel! Figured I'd be sore today. First workout in a week and then spent yesterday stripping wallpaper and plastering ;P But so-far, so-good.
legs coming up.
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Post by fit on Jan 3, 2008 12:12:37 GMT -5
*PRRS 3rd cycle - RepRange - Legs!
Quads were pretty blown after this one... for me, anyway.
Angled Press WU 180/8 230/8 270/8 Working 320/12 370/12/12/12 (last set close stance) Extensions 165/10 170/10 175/10 2-second squeeze 1-leg angled press 90/15/15 Lying ham curls 150/7/7/7 Seated 1-leg curls 75/15/90/12/12 Standing calves 255 15/12/12 Seated 150/12/12/12 35 minutes incline treadmill
730a 80g oats, 1 egg, 2 whites 9a workout 40g Xtend pre/during/post 1045a 80g oats, 30g WPI 1230p 5oz roast beef 230p 5oz chicken, 2oz asparagus
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Post by Tim Wescott on Jan 3, 2008 14:10:32 GMT -5
Good workouts....I hate missing training days too. I don`t know what to do with myself during any down time!
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Post by fit on Jan 3, 2008 15:02:41 GMT -5
Good workouts....I hate missing training days too. I don`t know what to do with myself during any down time! Come over and help me finish redoing the bathroom!
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Post by fit on Jan 4, 2008 14:13:12 GMT -5
*PRRS 3rd cycle - SHOCK - Chest
Cable Crossovers/Incline DB Press supers WU: 30/25x10 40/30x10 Working: 60/50 10/10 Incline Flye/Dips supers 30 (Flye) 10 (Dips) 12/12 12/10 Flat BB Bench dropset/speed reps 105 drop 85 drop 65 15/15/12 (gassed) Flat bench 135 RP to 15 (very gassed) Fascia stretches with 20's 30 seconds x 3 25 minutes incline treadmill
8a 80g oats, 1 egg, 2 whites 9a workout 40g Xtend pre/during/post 1045a chicken salad wrap from my co-op, 1 slice sprouted grains bread 115p 5oz chicken, 2T PB 330 50z chicken, 1 slice sprouted grains bread
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Post by Roger on Jan 4, 2008 18:15:57 GMT -5
I think I like the shock week the best. Good one fit
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Post by fit on Jan 5, 2008 13:04:41 GMT -5
*PRRS 3rd cycle - SHOCK - Arms Tacked on some extra volume at the end. Felt good!
WU Curls 20/40/50x10 Working: EZ Drag Curls/Chin supersets 70/8 - Chins 5-4-4 (15 seconds rest between) 75/6 - Chins 4-4-4 Preacher Curls/Rev grip forearm curl supersets 60 preacher/40 rev grip 8/8/8 Decline CGBP/Overhead DB extension supersets 155/50 8/10x3 V-pressdown/dip supersets 70/10+9 dips 70/10+7 EZ Drag curl dropsets 60/50/40/30 10-10-8-8 Overhead rope extension dropsets 100/90/80/70/60x10 each
(cutting back calories more for a stretch) 8a 80g oats, 1 egg, 2 whites 930a Workout 40g Xtend 1145a 80g oats, 30g WPI 130p 4oz chicken, 1T pb 5p 2oz chicken, 1T PB
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Post by Roger on Jan 5, 2008 13:57:30 GMT -5
Impressive arm day. Bet you had a great pump from the dropsets
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Post by fit on Jan 5, 2008 14:33:58 GMT -5
I did- and still do to some degree... but I'm pooped!
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