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Post by fit on Jan 6, 2008 11:54:50 GMT -5
*PRRS 3rd cycle - SHOCK - Back If I have any goal in 2008 it's to avoid the recurring back issues. So I went a little lighter today, focused on a firm core, slow even, ROM, etc. But of course, I slept funny last night and awoke with a knot in my upper-left and neck that left me unable to do any wide-grip pull-ups or lat pulldowns. Bent WG BB row/Seated v-grip cable row supers WU (bent row only): 65/15 85/10/10 Working: WG Row 95/Cable 140: 12/12 12/12 12/9 Shrug dropsets 255/235/215/195 12/12/12/10 Rope crunch dropsets; 90/80/70/60 10/10/10/10 (that'll gas ya) Leg raises 20/20/20 15 second rests 45 minutes incline treadmill 715a 40g oats, 2 eggs, 1 white 830a workout 40g Xtend pre/during/post 1045a 40g oats w/30g WPI Noon 3oz chicken, 1T PB
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Post by Roger on Jan 6, 2008 12:03:54 GMT -5
Sorry to hear about the back fit. Still you got in some good training.
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Post by fit on Jan 7, 2008 20:38:02 GMT -5
*PRRS 3rd cycle - SHOCK - Delts OK- I try not to complain about New year's resolutioners but GET OUTTA MY WAY!!! LOL... Once I plowed my way through all the new folks, I made it through my shoulders/delts workout. the neck/back pain miraculously going away midday today. Huzzah! Warmups then... Side lat DB raise/Hammerstrength ISO Shoulder press supersets 20 Side/45 ISO 10/10 10/10 10/7 Arnold Press Dropsets 40/8 35/7 30/6 Sucked! Shoulda gone 40/30/20 with a little better rest after the ISO sets Front raise dropsets 20/15/10 12/12/12 Military Press drops 85/9 75/7 65/6 Ugh... again, faded too quickly Rear lat raises drops 35/30/25 12/12/10 30 minutes incline treadmill... through in a few intervals rather than steady state entirely
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Post by fit on Jan 7, 2008 20:55:02 GMT -5
Looking for some advice here
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Post by Intensity on Jan 9, 2008 15:41:24 GMT -5
Looking very good Fit and how is your neck today? I'm pretty sure it wont hurt anymore soon!
I'm going to take a look at your "new routine" thread!
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Post by mrky03 on Jan 9, 2008 15:50:38 GMT -5
Fit, your training looks solid. It sucks when you can't do some of the exercises that you want to do but its better not to aggrevate an existing injury.
Keep on doing what you're doing!
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Post by fit on Jan 9, 2008 16:19:04 GMT -5
Thanks guys! The neck is better, switched pillows and did the Aleve/ice/heat thing for a while. As far as the lower back- I'm not a competitor so fine, I'll work around it! Today was the final workout of my first 9-week PRRS cycle. In reality about a 3-month cycle with holidays etc. Loved it! I've been eating well below maintenance, I began around 178lbs and I'm around 175 today yet I'm down probably 6% in body fat- something went right I'm doing cardio only the next two days then I'll start another 9-week cycle. I'm so lucky to have found all of you and this community. Seeing how the pros do it and your willingness to help have enabled me to make the best gains of my life. Cheers to Eric, too, for his solid training regimen. Intensity: Thanks in advance! for the feedback. Much appreciated! *PRRS 3rd cycle - SHOCK - Legs Again, avoiding squats and deads so I added a set of ext/press supers and pushed the weights up. WU: Press 90/180/270x15 360/8x2 Leg Extension/Angled leg press Supersets: 135/410 10/10 160/460 10/10 185/500 8/8 Seated curls 170/12/12/12 15-second rest periods followed immediately by: lying single-leg curls 60/10/10/10 15-second rests Standing calve dropsets: 255/215/175 15x3 Seated dropsets: 150/130/110 15/15/13 Rope crunches, dropsets: 90/70/50 @ 15/15/15 20 seconds 90/70/50 @ 15/10/9 35 minutes incline treadmill steady finished with 5 minutes intervals
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Post by fit on Jan 10, 2008 18:00:12 GMT -5
It'll be cardio only today and then tomorrow I'll start the new 9-week PRRS cycle with the Power/back routine.
Haven't been logging the diet... suffice it to say looks like most other days, clean, low cal, low crab carb generally.
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Post by fit on Jan 11, 2008 20:40:28 GMT -5
2nd Phase *PRRS 1st cycle - POWER - Back
First- thanks Hoopie for the suggestions!
I experimented with a few things, kept lifts light at first. Then settled on these working sets. Ultimately probably lighter than need be but I focused instead on slow rep rates, full ROM, serious squeezes.
Working sets:
WG Pull-ups - Bodyweight 6/6/6/5/4 Reverse grip bent BB rows 155/6/6/6 (should go a little lighter but bend further... but again, protecting the lower back) DB rows 60/6/6 70/6/6/6 Rack Deads (kept weight light, slow and easy, more sets) 225/6/6/6/6/6 Incline Treadmill 25 minutes
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Post by Roger on Jan 12, 2008 6:32:26 GMT -5
LOOking good fit, take care of the back, it will get better. You know you have a long time ahead of you for weight training. Patience my friend
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Post by fit on Jan 12, 2008 16:56:03 GMT -5
2nd Phase *PRRS 1st cycle - POWER - Arms
Preacher curls W/U 40/50/60x6ea Working 70/6/6/6 Incline DB curls 25/6/6 30/6/6/6 Rev grip EZ curls 60/6 65/5/5 Decline CGBP 175 5/5/5<-barely Overhead DB Extension 60/6 70/6/6/6 V-grip pressdowns 70/6/6 80/6/6 20 minutes incline treadmill
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Post by Tim Wescott on Jan 13, 2008 8:12:09 GMT -5
Good arm blast!! #arockon6ha#
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Post by fit on Jan 13, 2008 8:22:43 GMT -5
Good arm blast!! #arockon6ha# And the bi's are feeling it this morning!
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Post by Tim Wescott on Jan 13, 2008 8:24:53 GMT -5
I hear ya` !!
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Post by Roger on Jan 13, 2008 8:38:21 GMT -5
Great arm day fit, decline cgbp------ Impressive
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Post by fit on Jan 13, 2008 8:39:36 GMT -5
Good morning- and thanks Roger. Now, let's see how the chest routine goes this morning after that lift.
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Post by fit on Jan 13, 2008 13:47:01 GMT -5
2nd Phase *PRRS 1st cycle - POWER - Chest My last pwer/chest set saw me lifting a lot more than ever before; probably as I had had a week's rest, holiday eating, etc. now back on restricted calories and a tiring arm day yesterday... maybe i should build a rest day between the two? In fact, I think I will, at least during the power weeks. No worries... but today i was off that previous mark quite a bit. Nonetheless, counting last time as the anomally, I'm still trending the right direction and today's workout was "decent" if not "stellar". Flat BB bench W/U 65/10 85/10 105/6 135/6 Working 155/6 160/5/4 Inc DB 50/6/6 55/6/6 Dips +45 6/6/5 Cable Flyes 90/6/6/6/6 Static stretches with 15's 3x40' Pushups, feet on bench, 10/10/10 20 minutes incline treadmill Diet 7a 1 egg, 5 whites; 40g oats, 1.5T PB Workout: Vasocharge and 40g Xtend 1030a 40g oats, 1.5T honey, 30g WPI 1230p 4oz chicken, 1T PB, 1T tomatillo salsa 3p 4oz chicken, 2T tomato salsa 530p 4oz chicken, 1/2 cup black bean 830p 1 egg, 2 whites *Taking a full day off tomorrow. No cardio. Gonna finish painting the cabinets and hanging doors
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Post by Roger on Jan 13, 2008 16:17:27 GMT -5
Power chest looking good fit----------- and of course so is you eating
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Post by fit on Jan 14, 2008 7:17:26 GMT -5
Day Off.
Diet
6a 2 eggs, 1 white; 1/2 grapefruit 9a 4oz chicken 1/2oz almonds 12n A tasty Cambodian noodle soup (rice noodles, a little beef, lime, cucmber, mint...) 3p 4oz chicken 1/2oz almonds 6p 4oz chicken 1/2 grapefruit 830p 2 eggwhites, 1 egg;
(55p/10c/35f)
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Post by gti steve on Jan 14, 2008 8:14:57 GMT -5
Looking good Fit!!
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