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Post by masterschamp on Jan 24, 2008 9:06:21 GMT -5
Fit; I am VERY impressed with your consistency and dedication. Keep it up!
Keith
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Post by fit on Jan 24, 2008 10:48:04 GMT -5
Thanks Keith! It's starting to show i the stats and the mirror too. Cheers!
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Post by Roger on Jan 24, 2008 16:03:01 GMT -5
LOoking good Chris
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Post by fit on Jan 24, 2008 19:19:04 GMT -5
Thanks Roger. 2nd Phase *PRRS 1st cycle - Shock - BackDB Pullovers/WG Pulldown Supersets 55/87.5 12/12 12/12 65/97.5 9/9 9/8 Rev Grip Bent BB Rows/Stiff Arm Pulldown Supersets 110/37.5 12/12 12/11 10/9 10/8 V-grip Seated Cable Row Dropsets 140/8 130/8 120/6 110/6<-barely 100/5 90/6 Supermans 30 seconds rest between sets. reps: 30/30/24 Stairstepper speed drill/ab crunch intervals: 3 minutes stairs/speed drill-50 decline bench crunches 3 minutes stairs/speed drill-50 decline bench crunches 3 minutes stairs/speed drill-47 decline bench crunches 3 minutes stairs/speed drill-40 decline bench crunches 3 minutes stairs/speed drill-32 decline bench crunches (no rest between) 15 minutes incline treadmill
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Post by EBA84 on Jan 24, 2008 22:52:38 GMT -5
Nice workout Fit.
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Post by fit on Jan 25, 2008 15:17:55 GMT -5
Ah... contractors messed up... windows the wrong size SO I have time to get into the gym ;D Also just ordered from TP... my WPI/Micellar casein/Egg white blend is on the way. And ERIC: just ordered a bottle the new Meltdown as well. I'll log my thoughts on it when I begin.
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Post by Roger on Jan 25, 2008 16:54:11 GMT -5
Back workout looked tough
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Post by fit on Jan 25, 2008 18:45:00 GMT -5
Can always be tougher, Roger! 2nd Phase *PRRS 1st cycle - Shock - ChestChanged my mind and lifted today. Felt up for it. I also moved things around from Back-Arms-Chest to Back-Chest, hoping to hit the chest better. Worked well. Warm-ups then: Cable Crossovers (70#)/Incline DB Press (55#) Supersets 12/10 11/7 10/5 (REALLY failed on the attempted 6th rep ) Incline DB Flyes (30#)/Weighted Dips (20#) Supersets 12/9 11/7 11/6 Flat BB Bench dropsets 125/10 85/9 65/8/7/3 (20 seconds rest between) Pushups to failure, feet on bench 16/15/11 (30 seconds rest between) Crossovers for volume 40# 21/19/16/14/12 30 minutes incline treadmill
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Post by Roger on Jan 25, 2008 19:02:18 GMT -5
IMPRESSIVE Chris
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Post by fit on Jan 25, 2008 19:08:11 GMT -5
THANKS! I thought of Mo every rep... "Would Mo kick my ass for not trying just one more?" ;D
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Post by Roger on Jan 26, 2008 6:25:42 GMT -5
Sounds to me like you have your [Mo] Jo working LOL
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Post by Tim Wescott on Jan 26, 2008 7:33:20 GMT -5
Training hard my friend.........keep it going! #bowdown3ht#
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Post by fit on Jan 26, 2008 8:55:42 GMT -5
I hope so, Roger. Mo's a great inpiration to "have in your corner". Thanks Timmy!
730a 9 eggwhites; 80g scottish oatmeal 830a Workout: Vasocharge/40g Xtend 1100a 80g scottish oatmeal; 1T Honey; 1 scoop WPI Noon 1/2c ea amaranth & quinoa; 5oz chicken 3p 8oz chicken; 1T natty pb 6p 8oz chicken; 1T natty pb
2nd Phase *PRRS 1st cycle - Shock - Arms
Warmed up with curls. Working:
EZ Drag Curls/Chin Supersets 70#/Chin 8/5 8/4 6/4
Standing Preacher Curls/Rev-grip Forearm Curls 60#/40# 8/8 6/8 5+1/6+1
Decline CGBP/Overhead DB Extension Supersets 155#/55# 8/10 6/8 4/7
V-grip Tricep Pressdown dropsets 70/10 60/10 50/8 40/8 30/7
EZ Drag Curl Dropsets for volume 60/10 55/8 50/6 45/5+1+1
Saxon sidebends w/15's 10/10/10 (30-second rest intervals) Oblique DB crunches w/65 10x3 (30-second rest intervals) Hanging Leg Raises 20/20/16 (30-second rest intervals)
20 minutes incline treadmill
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Post by Roger on Jan 26, 2008 16:38:54 GMT -5
Great job Chris
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Post by fit on Jan 27, 2008 12:05:46 GMT -5
Thanks Roger. 2nd Phase *PRRS 1st cycle - Shock - LegsWU: Extensions 45/15 90/10 Press 270/10 Extensions/Angled Press Supersets 180/ 500 10/8 190/ 500 8/7 7/6 Angled press/Narrow-feet together stance 500/6/6/5 Seated Curl/Lying Single-leg Curl Supersets 170/ 60 12/10 11/6 11/4 Standing Calf Dropsets 255/235/215 10x3 Seated Calf Drops 170/150/130 12/10/8 Abductor Drops (machine) 100/80/60 15/13/12 Rope Crunch Drops 100/12 90/12 80/10 70/6 ...grip failed... 20 minutes incline treadmill
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Post by Roger on Jan 27, 2008 12:14:28 GMT -5
;D
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Post by fit on Jan 27, 2008 12:29:17 GMT -5
Did I mention the flaming ham cramps I got from those damned curls??? grumble...
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Post by Intensity on Jan 27, 2008 21:53:07 GMT -5
THANKS! I thought of Mo every rep... "Would Mo kick my ass for not trying just one more?" ;D I'm watching you Chris ;D
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Post by fit on Jan 27, 2008 22:30:14 GMT -5
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Post by fit on Jan 28, 2008 20:35:23 GMT -5
2nd Phase *PRRS 1st cycle - Shock - Delts/TrapsShoulders felt a little tight going in tonight so I took more time and worked on the rotation, etc and warmed up lighter and more gradually. Been keeping rest to 60-80". Military Press/Rear Delt Raise Supers 85/35 10/10 10/10 10/9 8/7 BB Shrug dropsets 305/10 265/10 225/9 BB Shrugs 205 15/13/12 DB Arnold Press Drops 35/25/15 10/10/10 (rest) 8/6/6 DB Front Raises (volume work) 15#/ 25/22/16/14 Lying face down on incline bench, DB shrugs 50 20/18/13 20 minutes incline cardio Day off tomorrow. Wednesday I start the next 3 week PRRS cycle; the rest periods for the power sets are going to feel long enough to read a novel. Moderate Carb day 6a 9 eggwhites; 40g scottish oats 9a 5oz chicken Noon 5oz chicken, 2t Salsa, 1/2c Kidney beans 3p 50z chicken, 1/2c ea amaranth/quinoa Workout: Vasocharge, 40g Xtend 7p 80g oats, 1T Honey, 1 Scoop WPI 8p 9 eggwhites ~260g protein from meats/dairy ~175g carbs ~26g fat
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