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Post by Rich on Jan 14, 2008 9:58:53 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 Nice looking power chest fit! Your diet seems pretty tight too. Good job!
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Post by fit on Jan 14, 2008 10:46:27 GMT -5
Thanks guys!
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Post by mrky03 on Jan 15, 2008 18:42:27 GMT -5
Everythings looking good Fit! You seem to be on a roll!
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Post by fit on Jan 15, 2008 19:51:08 GMT -5
Thanks! Felt great to take the day off and really was eager to get in to the gym this afternoon.
2nd Phase *PRRS 1st cycle - POWER - Delts/Traps
Standing BB Military Press WU: 45/10 65/10 85/6 95/4 Working: 105/6/6/6 115/3 120/2
BB Shrugs 275/6 295/6 315/5 335/3 <-- 10 second squeeze on the last rep (Never followed Military with shrugs before; felt good!)
Side cheat lats 40 6/6/6
Hammer Iso Press 65/4 55/7 60/5
Front Raises 30 6/6/6
20 minutes steep treadmill
6a 2 eggs, 1 eggwhite; 1/2 grapefruit 9a 4oz chicken 12n 4oz chicken 230p 4oz chicken w/4oz sweet potato Workout w/40g Xtend, 2 scoops vasocharge 6p 1/2 grapefruit; 80g oats w/1 scoop WPI 8p 2 egg, 4 whites ~45/35/20
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Post by fit on Jan 16, 2008 16:58:03 GMT -5
Diet today- eating more carbs than I have in a while. Legs coming up this evening.
6a 40g oats, 2 eggs, 1 white 9a 5oz chicken 12n 5oz chicken 1/2 cup sweet potato 330p 5oz chicken, 3/4 cup sweet potato ~530p Workout: vasocharge and Xtend pre, 30g Xtend during PWO 50g Waxy Maize, 30g WPI 8p 40g oats, 2 eggs, 4 whites (probably)
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Post by fit on Jan 16, 2008 21:22:16 GMT -5
2nd Phase *PRRS 1st cycle - POWER - LegsMan- I'm really loving PRRS. Don't ask me why I started with squats when I shouldn't be doing them... but anyway... warmed up with them: 95/15 115/15 165/8 185/6/6 Angled leg press 450/6 540/6 630/4 700/2 Personal best! 630/3 540/3 450/3 Lying curls 160 5/5/5 Standing calves 3-3-3 rep count 275/10 295/10 315/10 335/8 15 minutes incline treadmill
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Post by Roger on Jan 17, 2008 4:58:38 GMT -5
Training looking great fit keep it coming
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Post by fit on Jan 17, 2008 13:20:16 GMT -5
Day off today... legs feeling it bigtime.
6a 1egg, 2 whites, 1/2 grapefruit, 20g PB 10a 3oz buffalo,~2oz stewed tomatoes 1230p 4oz chicken,~2oz stewed tomatoes 330p 3oz buffalo,~2oz stewed tomatoes Out for dinner
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Post by oldnavy on Jan 17, 2008 16:56:47 GMT -5
2nd Phase *PRRS 1st cycle - POWER - LegsMan- I'm really loving PRRS. Don't ask me why I started with squats when I shouldn't be doing them... but anyway... warmed up with them: 95/15 115/15 165/8 185/6/6 Angled leg press 450/6 540/6 630/4 700/2 Personal best! 630/3 540/3 450/3 Lying curls 160 5/5/5 Standing calves 3-3-3 rep count 275/10 295/10 315/10 335/8 15 minutes incline treadmill Nice wheels work, Warrior.
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Post by fit on Jan 18, 2008 7:42:33 GMT -5
Thanks, sir!
Legs from Wed. now deciding to get pretty sore #smileybusted4nh#
Diet Today:
615a 1 egg, 5 whites; 40g oats 9a 4oz buffalo 12n 4oz buffalo 3p 40g oats, 1 scoop WPI 5p workout Vasocharge and 40g Xtend 630p 80g oats, 1 scoop WPI 8p 1 egg, 2 whites
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Post by Intensity on Jan 18, 2008 12:51:54 GMT -5
Thanks, sir! Legs from Wed. now deciding to get pretty sore #smileybusted4nh# Diet Today: 615a 1 egg, 5 whites; 40g oats 9a 4oz buffalo 12n 4oz buffalo 3p 40g oats, 1 scoop WPI 5p workout Vasocharge and 40g Xtend 630p 80g oats, 1 scoop WPI 8p 1 egg, 2 whites Tight diet Chris! It shows how serious you are... Keep going!
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Post by fit on Jan 18, 2008 13:07:56 GMT -5
Thanks Mo-
I was sitting here this morning thinking WOW I'm itching to get to the gym. Really into it right now. I also think taking every third day off for a change has helped. The one extra day recovery is giving me that extra 10% in the gym.
Back RR tonight.
Cheers!
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Post by Tim Wescott on Jan 18, 2008 13:18:54 GMT -5
Tight diet bro!! #highfive5wp# I did legs on Monday,they were sore on Tuesday,but literally were killing me on Wednesday!
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Post by fit on Jan 18, 2008 20:14:20 GMT -5
2nd Phase *PRRS 1st cycle - RepRange - Back
Trying to learn about/experiment with "X reps". I think I get it, have read up some. Sure I'm not figuring them out just yet... nonetheless incorporated some mini/pulse reps at the midway point of some lifts to failure. Felt pretty good; certainly upped the intensity some. Speaking of which, Timmy running around between sets inspired me to pick up the pace some, especially moving from "power" to "rep-range". I brought my stopwatch and kept rest between sets to :90
WG Pull-ups to 25 7/7/6/5 Bent WG-BB Row 135 10+x/10+x/10+x Should I be saving x's for the last set or do them each? Hammer High Iso rows 100 per side 10+x/10+x/10+x Seated cable rows, low w/v-grip 140 10+x/10+x/10+x DB Pullovers 60 10/10/8 Good mornings... did these very light, more just for a little stretching... still wary of the lower back 45/10 65/10 85/10 105/10 Rope crunches @90/leglift supersets 10/10/10/10
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Post by fit on Jan 19, 2008 7:18:27 GMT -5
Yeow! Currently 19 below zero with a wind chill of -41.... gonna be "brisk" getting to the gym. Speaking of which... this cold outside means the gym will be about 60...
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Post by Tim Wescott on Jan 19, 2008 7:21:58 GMT -5
Train faster = look better in my opinion. It`s colder than hell here right now also,but then again,it always is!
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Post by fit on Jan 19, 2008 10:54:19 GMT -5
2nd Phase *PRRS 1st cycle - RepRange - Arms
Again, keeping rest to about 90 seconds
EZ Drag curls WU's then 75/8/8/8 Rev grip ez curls 40/10/10/10 Conc curls 25/10/10/10 Decline CGBP 145/10/9/8 DB Extensions 60/10/10/9 V-grip pressdowns 70/10/10/10 then 5-rep dropsets: 70/60/50/40/30... ow. 20 minutes incline treadmill
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Post by Roger on Jan 19, 2008 11:17:37 GMT -5
Good arms Chris
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Post by fit on Jan 19, 2008 13:23:59 GMT -5
Thanks Roger. Diet today: 630a 40g oats, 30g WPI, 1T PB 8a Workout Vasocharge and 30g Xtend 945a 630a 40g oats, 30g WPI 12n 1/2c quinoa, 1/2c amaranth; 4oz buffalo; 2oz stewed tomato 230p 2oz buffalo; 1t pb Going to the movies, probably have some 'corn EDIT: You- had the 'corn... 8p 30z buffalo, 2T pb
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Post by EBA84 on Jan 19, 2008 14:13:54 GMT -5
Great well structured workouts. Good job!
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