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Post by fit on Apr 3, 2008 6:04:09 GMT -5
Rack deads, supersets, drop sets, Im liking it! Thanks! I'm liking this "hybrid" approach too.
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Post by fit on Apr 3, 2008 6:12:28 GMT -5
BW 169
Thursday diet
6a 6 eggwhites, 80g oats 930a 10 almonds, 5oz turkey breast, salad 1230p 5oz chicken, 1/2c quinoa/amaranth 330p 5oz chicken, 1c quinoa/amaranth WO: 30g Xtend 7p 80g oats, 35g protein blend 8p 6 eggwhites, 2 fish oil caps
Macros from "sources that count" ~227p /171c/37f ~2123 total calories
[/quote]
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Post by Roger on Apr 3, 2008 14:44:20 GMT -5
Training looking great Chris. BW-169 You trying to get to my size? LOL
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Post by fit on Apr 3, 2008 15:17:07 GMT -5
Training looking great Chris. BW-169 You trying to get to my size? LOL I way too damn light for 6'2"!! But I do have a very skinny skeletal frame... I'd love to eventually be about 15-20 lean pounds heavier.
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Post by fit on Apr 3, 2008 20:01:34 GMT -5
Hybrid PRRS Month Week 3 - Arms
EZ Curls (WU 25/10 45/6 65/4) 85/7 90/6 95 5 100 3'PR!
Concentration curls 25/15 30/12 35/8
Seated EZ Preacher/Rev Grip EZ Curls supers 65/45 8/10 8/8
Decline CGBP 180/5/4/4
V-grip Pressdowns 130/15 140/12 150/8
Rev grip pressdowns/Overhead DB extension supers 110/55 10/10 10/9 9/6
Cable curls 40/20x3
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Post by fit on Apr 4, 2008 6:07:49 GMT -5
BW 169
Friday diet
6a 12 eggwhites, 30g oats 930a 10 almonds, 5oz top sirloin, asparagus 1230p 5oz chicken, salad 330p 5oz top sirloin, 1c quinoa/amaranth WO: 30g Xtend 7p 40g oats, 35g protein blend 8p 6 eggwhites, 2 fish oil caps
Macros from "sources that count" ~240p /89c/39f ~1862 total calories
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Post by fit on Apr 4, 2008 15:54:43 GMT -5
Hybrid PRRS Month Week 3 - Shoulders
Still not losing strength- gaining some despite the long cut.
Standing Military Press (WU: 45/10 65/6 75/4 85/2) 105/6 110/6 115/4 120/2
Side Cbl lat raises 22.2/15 27.5/12 35/7<- a bit sloppy/rough at this weight
WG Upright rows/seated cbl lat raises supersets 70/15 15/12 15/10 13/8
Rope Crunches 100/12/12/12/10/8
30 minutes incline treadmil 15.0/4.2
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Post by intenceman on Apr 4, 2008 19:11:48 GMT -5
Looks great! Remember on the side laterals, PULL the weight up, that helps.
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Post by Roger on Apr 5, 2008 6:06:29 GMT -5
Going great Chris
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Post by fit on Apr 5, 2008 7:32:49 GMT -5
Looks great! Remember on the side laterals, PULL the weight up, that helps. Yup- need to keep focused on that at heavier weight. I'm doing single-arm. Do you have a preference for that or both at the same time? ---- Thanks Roger!
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Post by fit on Apr 5, 2008 8:01:03 GMT -5
BW 169Saturday diet - Day off. May try to get some cardio in this afternoon. 6a 9 eggwhites, 55g oats 930a 10 almonds, 5oz chicken, salad 1230p 5oz chicken, .75c quinoa/amaranth 330p 5oz chicken, salad 630p 5oz chicken, .5c quinoa/amaranth 8p 6 eggwhites, 2 fish oil caps PIZZA!!! Macros from "sources that count" ~235p /90c/33f ~1756 total calories
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Post by Intensity on Apr 5, 2008 8:36:31 GMT -5
I'm glad to see that you seem to have reached the 169lbs mark for good!
Your dedication is remarkable Chris!
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Post by RUBICON19 on Apr 5, 2008 8:43:39 GMT -5
Everything looks GREAT Chris! Diets tight and training is SOLID!
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Post by fit on Apr 5, 2008 17:25:32 GMT -5
Mo, Randy,
Thanks so much for your support!
I've just spent the entire day putting down a slate floor so change in plan... 6p meal edited above. #pizzasmiley4om#
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Post by fit on Apr 6, 2008 7:39:56 GMT -5
BW 168.5
Sunday diet
8a 35g protein blend, 80g oats 9a WO 30g Xtend 1045a 35g protein blend, 80g oats 1p 3oz chicken, 1c quinoa/amaranth 330p 3oz chicken, 1c quinoa/amaranth 6p 3oz chicken, salad 9p 6 eggwhites, 2 fish oil caps
Macros from "sources that count" ~160p /200c/27f ~1928 total calories
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Post by fit on Apr 6, 2008 10:46:27 GMT -5
Hybrid PRRS Month Week 3 - Legs
I try no to be given in to unnecessary hyperbole but for me, FREAKING GREAT leg day!
Angled leg press (WU: 90/10 180/6 270/4 360/3 450/1) 540/8! 630/6! 680/5!! (Did this for 2 last week) 730/3!!! 780/1! PR! 4' rests (By comparison, here was a power leg day last February: Leg Press 180/12 270/10 360/8 630/4/3 540/6/6 630 2/1/1)
Squats 135/15 185/9 205/5 (Last week: 135/14 155/10 175/8) 2' rests
seated leg curl dropsets 180/165/150/135 10/10/10/10
Standing/seated calf supers 295/150x 10/10 10/10 10/9 60" rests
15 minutes incline treadmill 15.0/4.0 I wanted to do 25 but frankly the legs were pooped. Shoulda reduced the angle and warmed down another 10-20 minutes.
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Post by fit on Apr 7, 2008 6:05:21 GMT -5
BW 169.5
Suit pants now ill-fitting... lost a good 1/2" or more..
Monday diet
6a 10 eggwhites, 20g oats 930a 10 almonds, 5oz chicken, salad 1230p 5oz chicken, .25c quinoa/amaranth 5oz chicken, salad WO: 30g Xtend 4p 25g oats, 35g protein blend 6p 5oz chicken, salad 8p 6 eggwhites, 2 fish oil caps
Macros from "sources that count" ~243p /40c/25f ~1484 total calories
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Post by youngblood on Apr 7, 2008 12:23:08 GMT -5
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Post by fit on Apr 7, 2008 12:52:49 GMT -5
Thanks! Legs freakin' screamiong walking up stairs today... #ownedee7#
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Post by fit on Apr 7, 2008 15:45:44 GMT -5
Hybrid PRRS Month Week 4 - Chest
An -OK- workout. Kinda pooped out doing the last dropsets of crossovers.
(WU: Bench 65/8 85/6 105/4 125/3) Flat BB Bench 165/6/6/5 175/2 (3 minutes rest)
Life Fitness seated flye machine 107.5/15 122.5/10 135/8 (90 seconds)
Inc DB Press/High Cable Crossover supersets 50/70 10/10 10/10 <--cheated too much on the last couple cross reps.. really more like 8+2 (60 seconds)
Volume work: High Cable Crossover 40/20 Low Cable Crossover dropsets 50/40/30/20x10/10/8/6 25 minutes incline treadmill 15.0/4.0
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