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Post by fit on Mar 24, 2008 18:44:46 GMT -5
Hybrid PRRS Month Week 1 - LegsWell- I tried squats... even had a trainer/friend I trust check my form and still, whenever I start to put on some meaningful weight, I get a very uncomfortable tweak/warning sign in my lower back... so I'll stick with the leg press and maybe some occasional light squats. Squats (WU: Bar/10 85/6 11/4 135/2) 165/6 185/4/4/4 3:30 rests Close-stance leg press 360/15 450/10 540/6 :90 rests Seated leg curl/leg extsion supersets 3/1/3 rep counts :60 rests 180/150 10/10 10/10 10/9 Standing calf dropsets 295/255/215 x10 ea :60 rest 295/255/215 8/7/6 :60 rest 7/6/4 lied down for a bit... 15 minutes easy treadmill...
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Post by intenceman on Mar 24, 2008 22:28:45 GMT -5
Hmm, maybe try doing your squats after your leg presses, etc. I like the 3/1/3 count and the supersets. Nice work!
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Post by fit on Mar 25, 2008 6:06:55 GMT -5
Maybe- I've tried really warming up in the past. I have extremely tight hammies- always have. Doc says it may have something to do with this odd minor muscle disorder... at any rate-
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Post by fit on Mar 25, 2008 6:38:36 GMT -5
BW=170.5
A challenging diet day (Thanks Mo! 0 I think...)
6a 11 eggwhites, 20g oats 930a 10 almonds, 6oz chicken 1230p 6oz chicken 3p 20g oats, 35g protein blend WO: 30g Xtend PWO 20g oats, 35g protein blend 8p 6 eggwhites, 2 fish oil caps
Macros from "sources that count" ~251p (actual total 262)/54c/18f ~1478 total calories
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Post by mrky03 on Mar 25, 2008 18:02:03 GMT -5
That stinks about your back. My chiropractor has pretty much got me straightened out. I think my problem is I don't get sufficient recovery at times.
Great workouts and diet!
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Post by fit on Mar 25, 2008 18:32:24 GMT -5
Well- despite the low calories and carbs- I've felt great all day- steady energy and focused workout.
Hybrid PRRS Month Week 2 - Chest
(WU: Bench 65/6 85/6 90/4 125/3 135/2) Flat BB Bench 160/6/6 165/5 (3 minutes rest)
Life Fitness seated flye machine 107.5/15 122.5/10 135/7 (90 seconds)
Inc DB Press/High Cable Crossover supersets 50/70 10/10 8/8 (60 seconds)
Volume work: High Cable Crossover 40/20 Low Cable Crossover dropsets 40/30/20x10 20 minutes incline treadmill 15.0/4.0
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Post by intenceman on Mar 26, 2008 1:17:42 GMT -5
You're getting to be a machine too!
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Post by fit on Mar 26, 2008 6:16:33 GMT -5
Thanks! Bodyweight 169! I sense the need to bulk coming on soon. Off to Atlanta the rest of the week.
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Post by masterschamp on Mar 26, 2008 8:18:44 GMT -5
You are doing great, fit! Have a good time in Atlanta
Keith
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Post by Intensity on Mar 26, 2008 19:46:48 GMT -5
Wow, 169lbs, I'm very proud of you Chris!
I know it's not easy, but dont you agree that results help forget about the efforts? :-)
PS: Dont be surprised if your bodyweight gets back to something like 170-170,5 in the next couple of days, that would be a normal possibility.
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Post by fit on Mar 27, 2008 10:11:05 GMT -5
Thanks men! Mo- eating on the road so eating less often/larger meals. Keeping carbs pretty low and all pretty clean so far. I should be free of any travel for a long stretch after this.
I want to run the plan you outlined starting Saturday with the low carb day. As I said above, it felt OK Tuesday so time to crack down.
Hybrid PRRS Month Week 2 - Back Working out in ATL @ Gold's. It's a kinds dingy old gym but it'll do.
No appropriate rack for rack deads so did light full deads, again mindful of my back.
185 6x3
Smith machine single arm rows 60/15 70/12 80/8
Stiff-arm pull-down/rev grip bent row supers 60/130 10/12 10/12 9/10
cable rows, v-grip dropsets 130-120-110-100 10/10/10/10
BW Chins to 40 reps
20 minutes treadmill 14.0/4.0
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Post by fit on Mar 27, 2008 18:30:39 GMT -5
Hybrid PRRS Month Week 2 - Arms ATL EZ Curls (WU 40/8 60/6) 90 6/6/5 3' rest Concentration curls 25/15 30/12 35/8 Hate those big rubber DB's!! Seated EZ Preacher/Rev Grip EZ Curls supers 60/40 10/10 x3 Decline CGBP 175/6 175/6 180/5 PB!! V-grip Pressdowns The cable weight ratio was very different on this machine, thus the seemingly lower numbers 50/15 60/12 70/8 Rev grip pressdowns/Overhead DB extension supers 50/55 10/10 10/10 10/8
Cable curls 40/20x3
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Post by Roger on Mar 27, 2008 19:25:14 GMT -5
Chris been one of those week where could not get online much. Being smart about you lower back. Training looking great!!!!!!!!!!!!!! Keep it up
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Post by fit on Mar 27, 2008 19:41:42 GMT -5
Thanks roger! And it's 80 degrees! Too bad it's 35 back home.
Thanks for checking in.
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Post by fit on Mar 28, 2008 10:52:39 GMT -5
45 minutes low intensity treadmill.
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Post by fit on Mar 29, 2008 7:26:17 GMT -5
BW=171.5
OK- time to really get after it! No holidays, no travel- clean eating here forward.
6a 9 eggwhites, 40g oats WO: 30g Xtend 1030a PWO 40g oats, 35g protein blend 1230p lg salad (field greens and spinach, 1T balsamic/mustard) 10 almonds, 6oz chicken 330p lg salad (field greens and spinach, 1T balsamic/mustard) 6oz chicken 6p lg salad (field greens and spinach, 1T balsamic/mustard) 5oz chicken 9p 6 eggwhites, 2 fish oil caps
Macros from sources that count: ~254p /54c/28f ~1627 total calories
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Post by fit on Mar 29, 2008 11:12:46 GMT -5
Hybrid PRRS Month Week 2 - Shoulders
Standing Military Press (WU: 45/10 65/8 75/4 85/2) 105/6 110/4/4 115/3 120/2
Side Cbl lat raises 22.2/15 27.5/9 20/7
WG Upright rows/seated cbl lat raises supersets 65/15 12/12 12/12 11/10
Rope Crunches 100/12/12/10
20 minutes incline treadmil 14.0/4.0
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Mar 29, 2008 14:33:43 GMT -5
brutal diet bro, keep going strong!
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Post by Roger on Mar 30, 2008 7:20:08 GMT -5
Training and eating, right on the money. You are like a machine
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Post by fit on Mar 30, 2008 7:33:03 GMT -5
BW=170
Diet today same as yesterday.
6a 9 eggwhites, 40g oats WO: 30g Xtend 1030a PWO40g oats, 35g protein blend 1230p lg salad (field greens and spinach, 1T balsamic/mustard) 10 almonds, 6oz chicken 330p lg salad (field greens and spinach, 1T balsamic/mustard) 6oz chicken 6p lg salad (field greens and spinach, 1T balsamic/mustard) 5oz chicken 9p 6 eggwhites, 2 fish oil caps
Macros from sources that count: ~254p /54c/28f ~1627 total calories[/quote]
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