BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jan 19, 2008 16:20:33 GMT -5
workouts look intense man. . .send me some of that buffalo beef!!
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Post by fit on Jan 19, 2008 21:01:03 GMT -5
Thanks Eric! I'm trying. Bags- TASTY!
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Post by EBA84 on Jan 19, 2008 21:19:52 GMT -5
Thanks Eric! I'm trying. Bags- TASTY! You are doing a great job. Keep it up.
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Post by fit on Jan 20, 2008 8:49:48 GMT -5
Headed to the gym for cardio-only today. Mostly a long walk on the treadmill but might mix it up with somestairs, elliptical, etc.
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Post by fit on Jan 20, 2008 12:03:42 GMT -5
Gym:
30 minutes steep incline treadmill decline bench crunches, speed reps: 50 stair stepper: 5 minutes speed drill decline bench crunches, speed reps: 50 stair stepper: 5 minutes speed drill decline bench crunches, speed reps: 50 Incline treadmill: 20 minutes
8a 2 eggs, 4 whites 11a 6oz chicken (dark meat), 1/4c amaranth, 1/4c quinoa; 1/2 black beans 2p 6oz chicken (mixed parts), 1 cup rutabaga, 1/2 mixed greens (collards, mustard, kale etc)
445p 6oz chicken 8p 1 egg, 5 whites
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Post by Roger on Jan 20, 2008 12:19:49 GMT -5
Okay Chris, I am from Arkansas. What is 1/4 c. amaranth?
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Post by fit on Jan 20, 2008 12:41:23 GMT -5
Okay Chris, I am from Arkansas. What is 1/4 c. amaranth? LOL... what a qualifier... "I'm from Arkansas." #evillaughsmiley9wc# Amaranth: is one of the "very ancient" grains, quiona, spelt, millet, teff, amaranth and, of course, oats. Amaranth is a lot like quinoa: though even smaller. It's a very tiny pellet. Both quinoa and amaranth cook easily. Like rice, it's 2:1 water to grain. Toss the grains in boiling water (I use vegtable stock) and simmer for 15 minutes and voilà. I'm also interested in trying "teff": Amaranth is a decent vegetable protein and is high in calcium. Quinoa is a very good vegetable protein and is quite high in lycine. I use them simply as a healthy starchy carb. I like the taste and ease (prefer them greatly over rice. I find quinoa is available in most stores; likely in the "healthy foods" section. Amaranth is tougher to find... I get them in bulk at my co-op. I would suppose Whole Foods and Trader Joe's have it.
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Post by fit on Jan 21, 2008 11:39:26 GMT -5
2nd Phase *PRRS 1st cycle - RepRange - Chest
An OK workout. Spent the day yesterday painting ceilings so shoulders/arms were a bit blown... didn't progress as much as I wanted to today... and chest is my worst area.
Incline DB WU: 30/10 35/10 40/5 45/5 Working: 55/8/8/8 Flat BB: 155/6 135/8/8/8 Upper Cable Flyes 70/10/10/10/9 Lower " " 40/8/8/8 Static stretches lying on bench ala flyes w/20's 30'/30'/25' 20 minutes incline treadmill
730a 30g oats, 1 egg, 5 whites Workout: Vasocharge and 40g extend 1045a 80g oats, 2 scoops WPI Noon 3oz chicken (mixed); 1/4c amaranth; 1/4c quinoa; 1/2c rutabaga; 1/2c mixed greens
230p 4oz chicken breast, 1Tpb 630 4oz chix (curried lettuce wraps!)
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Post by Roger on Jan 21, 2008 17:31:42 GMT -5
Good one fit---- I hate painting anything LOL
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Post by Tim Wescott on Jan 22, 2008 7:25:24 GMT -5
Nice training!! Me and painting are a no go!!
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Post by fit on Jan 22, 2008 7:51:19 GMT -5
Thanks Tim, Roger! That's OK... how are you at tiling Here's todays diet. It's a lifting day (legs) 615a 4 eggwhites, 2 eggs, 40g oats 388cals, 36g p 30g c 12.5g f 9a 4oz chicken, 1/2c greens 207cals, 36g p 4g c 4g f Noon 4oz chicken, 1/2c mixed greens, 1/2c black beans 312cals, 43g p 27g c 4.5g f 3p 4oz chicken, 1/2c black beans, 1/2c amaranth, 1/2c quinoa 532cals, 51g p 65.5g c 8g f ~5p preworkout: 10g X-tend w/2 scoops vasocharge/Workout: 30g X-tend (totals about 120 cals, 31g protein) ~630p 80g oats, 2 scoops WPI 480cals, 56g p 58g c 6g f 8p 1egg and 5 whites 175cals, 25.5g p 2.5g c 5g f Total calories: 2217 50p 34c 16f
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Post by fit on Jan 22, 2008 21:07:14 GMT -5
2nd Phase *PRRS 1st cycle - RepRange - LegsAfter a "talking to" by Mo #arockon6ha# I went into the gym tonight really ready to significantly up my own "intensity". As I mentioned earlier, I had already started exactly timing rest breaks and heightening my focus. Tonight, doing legs, I hit it harder than I have in a long while. I KNOW I still have MORE to put into my workouts, but tonight moved the needle in a significant way. I struggled with last reps, adjusted weights down a little and kept moving. Leg press WU's 180/10 270/10 360/8 Working 450/12/12/12/10 (by comparison, here are my working press sets from my last RR legs day: Working 320/12 370/12/12/12)Extensions 170/10/9/9/7 Single leg press 90/11/11/10/9 lying curls 130/11/10/8 Seated single-leg curls 90/12/12/12/ shoulda upped weight! Standing/Seated calf supersets 235/150 12/12 12/12 10/10 Was going to do intervals but frankly my cookies were edging toward "toss" so I kept it to 20 minutes steep incline treadmill for cardio. There's an example where I coulda/shoulda pushed myself more (though not to the point of getting sick). Damn I love this place! ;D
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Post by Hoopie on Jan 22, 2008 22:51:26 GMT -5
Nice workouts Fit! Kick that intensity into overdrive and go balls to the wall. You wont be disappointed....
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Post by fit on Jan 23, 2008 7:23:23 GMT -5
Nice workouts Fit! Kick that intensity into overdrive and go balls to the wall. You wont be disappointed.... Thanks! Gotta keep me honest. Damn near fell down the stairs this morning... legs had to remind me of last night's recent abuse.
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Post by fit on Jan 23, 2008 7:37:46 GMT -5
Shoulders tonight...
Diet today:
6a 1 egg, 5 whites; 40g oats 9a 4oz chicken, mixed greens Noon 4oz chicken, mixed greens, 1/2c black beans, 1/4c quinoa & amaranth 3p 4oz chicken, 1/2c black beans, 1c quinoa & amaranth Workout: 40g Xtend and 2 scoops Vasocharge ~7p 80g oats, 2 scoops WPI ~8p 6 eggwhites, 1T pb, 1/2c black beans
2336 cals: 282p 221c 39f
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Post by Intensity on Jan 23, 2008 10:28:15 GMT -5
All right! Chris, I'm very happy to see this!
90/11/11/10/9 170/10/9/9/7
That is EXACTLY what intensity means! It's not a question of how heavy it is (Anyway, you wont be able to add more weight week after week… sometimes it's going to be up and sometimes down) but a question of reaching REAL failure! So in my opinion doing something like 170/ 10/ 10/ 10/ 10 would have been the proof that failure has not been reached. I mean, you CANT keep doing the same amout of reps every set for a same exercise if you were truly intense. As you said, something like that should be an alarm: "Seated single-leg curls 90/12/12/12/ shoulda upped weight!"
Next step… find a way to keep your motivation high in order to keep the pace! And dont forget the quality...
Mo
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Post by fit on Jan 23, 2008 12:27:28 GMT -5
Thanks bro, Quality is the thing that comes into play on those last reps, especially lying curls. I'd say I actually keep it pretty tight. Thanks again for the boot to the head!
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Post by mrky03 on Jan 23, 2008 18:55:10 GMT -5
Way to go Chris! Can you say INTENSITY FOR IMENSITY!!!!
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Post by fit on Jan 23, 2008 21:03:27 GMT -5
SHOW ME THE MONEY!!!!
Ermmm no... wait...
INTENSITY FOR IMENSITY!!!! ;D
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Post by fit on Jan 23, 2008 21:09:21 GMT -5
2nd Phase *PRRS 1st cycle - RepRange - Delts/Traps
Standing Military BB press WU: 45/10 55/10 65/5 75/5 then 95/10/9/8/5 BB Shrugs 275/10/10/9/8/8 1-arm DB press 40 R/L 12/12 11/11 10/9 Bent rear delt DB raises 35 12/12/10/9 Side DB raises 25 8/7/6...
20 minutes cardio
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