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Post by fit on Mar 13, 2008 19:33:53 GMT -5
2nd Phase *PRRS 3rd cycle - Shock! - Chest
Felt good going in but failed on my third set of DB inclines... couldn't get the weight up in place and there wasn't a qualified spotter handy. I think it was a result of trying to keep the rest between supersets to 60 seconds. Certainly intense but disappointing.
WU's then..
All rest at <60' DB Incline/High cable crossover supersets 55&70 10/10 9/9 FAIL/9 Did 8 DB reps at 45 afterwords
DB Flyes/Weighted Dips supersets 35&25 7/10 7/9 7/8
Flat BB Bench dropsets for volume 125/105/85/65 all x8 Low cable cross for volume, 30 second rests 30/20/16/15/14
DIET
6a 9 whites, 80g oats 930a 6oz chicken 1230p 6oz chicken 315p 40g oats, 35g protein WO: Vasocharge and Xtend 730p PWO 95g oats, 35g protein 8p 9 eggwhites
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Post by fit on Mar 14, 2008 6:27:00 GMT -5
Friday Diet 6a 9 whites, 40g dry fiber one 930a 7oz chicken 1230p 7oz chicken ~330p 40g oats, 35g protein WO: Vasocharge and Xtend ~7p PWO 50g oats, 35g protein low carb day 253p/98c/22f = 63/24/13 Weight 173 nekkid and empty
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Post by RUBICON19 on Mar 14, 2008 13:03:14 GMT -5
NICE! Keep it com'n!
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Post by fit on Mar 14, 2008 19:14:49 GMT -5
Thanks Randy!
2nd Phase *PRRS 3rd cycle - Shock! - Back
All rest <60'
DB Pullover/V-grip chin supersets 55/BW 10/15 10/13 10/9
Stiff-arm pulldowns/rev grip bent rows supersets 50/80 10/15 9.5/15 8/13
V-grip seated cable row dropsets 130-120-110x10 30' rest 100-90-80x10
25 minutes treadmill 12.0/4.0
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Post by Roger on Mar 15, 2008 6:57:16 GMT -5
Training looking very intense. Keep it up Chris
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Post by fit on Mar 15, 2008 8:02:32 GMT -5
Of day today- need to work on the remodeling projects... will try to get in late for cardio.
But SURPRISE! My weight, which had been hanging steady at 174 until earlier this week is suddenly down to 171.
Edit- did get in 50 minutes low-intensity cardio. I went to a different gym that has personal TV's on the treadmill and watched the NCAA games... ;D
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Post by d1swanny on Mar 15, 2008 23:16:58 GMT -5
Looking good bro! Love your dedication!
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Post by fit on Mar 16, 2008 7:32:10 GMT -5
Looking good bro! Love your dedication! Thanks Man! Weight this morning 171.
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Post by fit on Mar 16, 2008 11:31:41 GMT -5
2nd Phase *PRRS 3rd cycle - Shock! - ArmsFelt great today- went in wanting to up intensity even further. Great arm pump- maybe my best ever- broke the blood vessels at the peak of my right bicep. EZ drag curl warmups... 40/12 50/8 60/4 EZ curl/chin supersets 75/BW 10/10 8/8 6/6 Standing preacher/rev grip EZ curl supersets 60/40 8/8 8/8 8/7 Decline CGBP/DB Ext supersets 135/55 10/10 10/8 9/6 tri-pressdowns, v-grip, dropsets 100/10 90/10 80/10 70/10 90 seconds rest 100/10 90/10 80/10 70/9 SCREAMING ache in my tris... Increased cardio intensity as well.. upped tread angle to 13 and pace to 4.5 25 minutes We're eating for St. Pat's today so "off-day" food-wise but not pigging out... making traditional cabbage and bacon stew, brown bread, etc.
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Post by Roger on Mar 16, 2008 12:13:45 GMT -5
Arm day looks great -------I am not to sure about the cabbage and bacon stew #hungry3mi#
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Post by fit on Mar 17, 2008 9:38:27 GMT -5
Diet Today
-correction- Sick pet means I'm changing my work schedule and will lift earlier in the day. The revised day should be something like:
6a 9 whites, 50g scottish oats 930a 10 almonds, 6oz chicken 1230p 4oz chicken, 1c lentils ~230p WO: 30g Xtend- I'm going to lay off the vasocharge for a while ~430p PWO 120g oats, 35g protein ~6p 6oz chicken, 1/2c lentils ~9p 7 eggwhites
Macros from "sources that count" ~260p (actual total 301)/174c/33f ~2213 total calories
Weight back up to 173... water...
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Post by Intensity on Mar 17, 2008 10:06:31 GMT -5
Diet Today -correction- Sick pet means I'm changing my work schedule and will lift earlier in the day. The revised day should be something like: 6a 9 whites, 50g scottish oats 930a 10 almonds, 6oz chicken 1230p 4oz chicken, 1c lentils ~230p WO: 30g Xtend- I'm going to lay off the vasocharge for a while ~430p PWO 120g oats, 35g protein ~6p 6oz chicken, 1/2c lentils ~9p 7 eggwhites Macros from "sources that count" ~260p (actual total 301)/174c/33f ~2213 total calories Weight back up to 173... water... Well done Chris! Keep the protein at around 250-270g and we'll do what we must with those carbs for you to reach 168-169 very soon (4 weeks?)! You'll surprise yourself :-) Stay intense!!!
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Post by fit on Mar 17, 2008 15:58:13 GMT -5
2nd Phase *PRRS 3rd cycle - Shock! - Legs
(WU Leg Press 180/10 270 10 Ext 80/10/10)
Extension/Angled Leg Press Supersets 190/510 10/ 10/9 9/7 SLDL's did these light, more to test my back than anything... 155/10/10 175/8 Seated Curl/Lying Single-leg supersets 180/60 10/8 10/6 Adductor/Abductor supers... just trying these out... 140/100 10/10 x2 Standing/seated calf supers with static stretches between ech set 275/180 10/9 10/7 10/7 Cardio Incline Treadmill 13.0/4.0 20 minutes
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Post by fit on Mar 18, 2008 7:00:54 GMT -5
Tuesday Diet
6a 50g scottish oats, 35g protein blend 930a 10 almonds, 6oz chicken 1230p 6oz chicken 3p 5oz 96%lean beef, 1c lentils WO: 30g Xtend PWO 75g oats, 35g protein 8p 9 eggwhites
Macros from "sources that count" ~249p (actual total 287)/120c/33f ~1973 total calories
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Post by fit on Mar 18, 2008 17:10:45 GMT -5
Sad day today. I had to put my cat, Pixel, to sleep. 18 years of being my best friend. This is going to hurt for a long while. 2nd Phase *PRRS 3rd cycle - Shock! - Delts & TrapsLast PRRS day- that's two complete ~9 week cycles. Not sure what I'll do next- maybe a hybrid month. Standing Military Press/Side lat DB supersets 85/15 10/10 10/10 10/10 95/15 8/8 BB Shrug dropsets 275/255/235 x10 185/25 DB Bent rear/front delt raise supers 35/20 10/10 10/10 10/8 Upright cable row drops- light, for volume 90/70/50 10/10/9 25 incline tread 13.0/4/0
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Post by Roger on Mar 18, 2008 17:57:12 GMT -5
Sorry to hear about your cat Chris. 18 years is a long time to have a pet. When I was a kid I had a half collie- half german shepard for about 12 years. I still miss that dog, never had another as smart as him. You have made some great gains with PRRS.
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Post by fit on Mar 19, 2008 6:31:18 GMT -5
Hurts more than I thought it would even knowing she was 18. Haven't lost a pet in almost 30 years. I stayed home from work and went to the gym to get away from the house. Certainly put a different level of intensity and focus on things.
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Post by fit on Mar 19, 2008 6:39:26 GMT -5
Weight 172
Wednesday Diet
6a Oats and eggwhites 9a chicken & Almonds Noon 96% ground beef and lentils Workout: Xtend PWO Oats and protein 6p chicken 9p eggwhites
Macros from "sources that count" ~265p (actual total 270)/79c/32f ~1758 total calories
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Post by RUBICON19 on Mar 19, 2008 12:25:01 GMT -5
Hurts more than I thought it would even knowing she was 18. Haven't lost a pet in almost 30 years. I stayed home from work and went to the gym to get away from the house. Certainly put a different level of intensity and focus on things. Awe man! This sucks! Very sorry to hear this...
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Post by fit on Mar 19, 2008 16:06:10 GMT -5
Hybrid PRRS Month Week 1 - Chest
(WU: Bench 45/25 65/15 85/8 135/6) Flat BB Bench 155/6/6 160/5 (3 minutes rest)
Life Fitness seated flye machine 105/15 120/12 135/7 (90 seconds)
Inc DB Press/Cable Crossover supersets 50/70 10/10 9/7 (60 seconds)
45 minutes incline treadmill 13.0/3.7
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