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Post by chokeonstrength on Mar 19, 2008 17:38:13 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 That looks like a workout that definitely must have created quite a pump. Awsome stuff man.
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Post by mrky03 on Mar 19, 2008 18:11:11 GMT -5
AWESOME effort! Sorry about your loss.
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Post by fit on Mar 19, 2008 19:58:29 GMT -5
That looks like a workout that definitely must have created quite a pump. Awsome stuff man. Thanks bro- it really did- probably the best chest pump I've ever had actually- for a while I actually had pecs.
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Post by fit on Mar 19, 2008 19:58:55 GMT -5
AWESOME effort! Sorry about your loss. Much appreciated Joel. Chris
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Post by intenceman on Mar 20, 2008 0:27:37 GMT -5
Sorry about your cat. Its like one of the family I know. Great workout though! Bet you're going to feel that one.
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Post by fit on Mar 20, 2008 6:27:23 GMT -5
Weight ~171.5
Thursday Diet
6a 40g scottish oats, 9 eggwhites, 2oz blueberries 930a 10 almonds, 6oz chicken 1230p 6oz chicken 3p 45g scottish oats, 35g protein WO: 30g Xtend PWO 80g oats, 35g protein 8p 3og protein
Macros from "sources that count" ~248p (actual total 273)/118c/31f ~1872 total calories
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Post by fit on Mar 20, 2008 6:29:36 GMT -5
Sorry about your cat. Its like one of the family I know. Great workout though! Bet you're going to feel that one. Thanks- I really appreciate that!
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Post by Roger on Mar 20, 2008 16:25:38 GMT -5
Training and eating-EXCELLENT!!!!!!!!!!!
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Post by fit on Mar 20, 2008 18:52:25 GMT -5
Training and eating-EXCELLENT!!!!!!!!!!! Thanks! I'm keeping my strength so far and getting obviously leaner. #wotwnumerounoun4#
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Post by fit on Mar 20, 2008 18:59:08 GMT -5
Hybrid PRRS Month Week 1 - Back
Knee-high rack deads WU: 135/12 225/12 365 6/6/5
I should go about 2" lower but the rack I needed wasn't available and frankly, I want to keep it easy on the hip/low back bending.
Smith machine bent rows-never done these before. Machine was tied up so I started with DB's 45/15 TOO LIGHT Smith: 50/12 <- a little too light 70/8 Stiff-arm pull-down/rev grip bent row supers 50/90 10/15 50/110 10/13 50/130 10/8
cable rows, v-grip dropsets 130-120-110-100 10/10/10/8
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Post by mrky03 on Mar 20, 2008 19:22:15 GMT -5
Sounds like we have the same problem with the hip/low back thing. Good workouts!
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Post by fit on Mar 21, 2008 6:41:29 GMT -5
BW=171.5
Friday diet- typical foods...
Macros from "sources that count" ~258p (actual total 281)/180c/32f
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Post by Intensity on Mar 21, 2008 13:17:52 GMT -5
Sorry about Pixel, I know I hurts to lose a long time friend like that.
As far as training and diet, we can say mission accomplished for the first week! Look at your private messages, I'm going to suggest you something for next week very soon. It's gonna get serious... but it will be very effective believe me!
Stay intense, you can do it Chris!
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Post by fit on Mar 21, 2008 13:43:38 GMT -5
Thanks Mo! I have to be on the road at a conference next Wed-Fri so that'll be a speed-bump in routine.
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Post by fit on Mar 21, 2008 21:24:49 GMT -5
Hybrid PRRS Month Week 1 - Arms
EZ Curls (WU 40/10 60/10) 85 6/6/6 3' rest Concentration curls 20/15 (light) 25/12 a little too light 35/8 90" rest Standing EZ Preacher/Rev Grip EZ Curls supers 60/40 10/10 10/9 9/9 60" rest
Decline CGBP 165/6 170/6 175/6 ^-Pressdowns 120/15 light 140/12 160/8 Rev grip pressdowns/Overhead DB extension supers 100/50 10/10 10/10 10/8
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Post by Roger on Mar 22, 2008 6:36:39 GMT -5
Arm day - looking good #bflexsmiley1vs#
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Post by fit on Mar 23, 2008 7:05:06 GMT -5
Thanks Roger.
BW 171 this morning. I took yesterday off and demolished the other bathroom. I'll hit the gym this morning but we're eating Easter Brunch so diet is off today.
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Post by fit on Mar 23, 2008 9:56:09 GMT -5
Hybrid PRRS Month Week 1 - Shoulders
Standing Military Press (WU: 45/10 65/6 75/4) 90/6 95/5 100/6 (Strength surprised me here based on my last numbers in this lift)
Side Cbl lat raises 20/15 25/10 27.5/7
WG Upright rows/seated cbl lat raises supersets 65/15 10/10 10/10 10/9+1 row should be a little heavier- it's kinda an odd lift.
20 minutes incline treadmil 14.0/4.0
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Post by d1swanny on Mar 24, 2008 4:38:12 GMT -5
Nice work fit, always on point, very impressive!
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Post by fit on Mar 24, 2008 6:36:48 GMT -5
Nice work fit, always on point, very impressive! Thanks! BW=171 this morning despite the cheating this weekend. #bcookingsmiley8cw# Traveling to Atlanta W-F so I need to maximize the next two days. There's a Gold's two block from my hotel so I think I can get in at least two workouts. Diet will be a little off but I'll take protein, nuts etc and manage OK. Monday Diet 6a 80g scottish oats, 9 eggwhites 930a 10 almonds, 4oz chicken 1230p 1/2c amaranth, 4oz chicken 3p 1/c amaranth, 4oz chicken WO: 30g Xtend PWO 115g oats, 35g protein 8p 6 eggwhites Macros from "sources that count" ~211p (actual total 257)/201c/35f ~2183 total calories
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