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Post by fit on Apr 12, 2008 10:04:39 GMT -5
BW 166
Was supposed to do legs today... was on my 4th rep leg press at 720 when my left knee really hurt in a crunchy bone on cartilage way... nothing serious- it's my iffy knee but it hurt pretty good. I resorted to several lighter extension reps and calf work then some easy cardio.
This was the last workout in the 4-week hybrid plan.
I'm going to take a little time off, think about what's next, eat closer to maintenance.
I just need to recharge, get some work done on the house... and work promises to be stressful this week as well.
I need a break.
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Post by Roger on Apr 12, 2008 12:08:51 GMT -5
Chris just caught up on your journal. Man you are doing AWESOME. Looks to me like you have earned a break.
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Post by Intensity on Apr 12, 2008 14:38:40 GMT -5
BW 166Was supposed to do legs today... was on my 4th rep leg press at 720 when my left knee really hurt in a crunchy bone on cartilage way... nothing serious- it's my iffy knee but it hurt pretty good. I resorted to several lighter extension reps and calf work then some easy cardio. This was the last workout in the 4-week hybrid plan. I'm going to take a little time off, think about what's next, eat closer to maintenance. I just need to recharge, get some work done on the house... and work promises to be stressful this week as well. I need a break. Good idea Chris! Break or not, since your body weight is decreasing fast enough, I would suggest to only use the higher carbs days until you stabilize to 166-167. By the way, congrats on what you've been achieving up to now!!!! PS: Take care of the knee!
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Post by chokeonstrength on Apr 12, 2008 15:48:48 GMT -5
BW 166Was supposed to do legs today... was on my 4th rep leg press at 720 when my left knee really hurt in a crunchy bone on cartilage way... nothing serious- it's my iffy knee but it hurt pretty good. I resorted to several lighter extension reps and calf work then some easy cardio. This was the last workout in the 4-week hybrid plan. I'm going to take a little time off, think about what's next, eat closer to maintenance. I just need to recharge, get some work done on the house... and work promises to be stressful this week as well. I need a break. Way to listen to your body bro. Your body will thank you in weeks to come by honoring your respect for it with an explosion in strength, speed and results!
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Post by fit on Apr 12, 2008 18:56:10 GMT -5
Thanks for the support Roger, Mo and COS, I really appreciate it.
And thanks for the tip on diet Mo. I'll keep it pretty clean. I never would have found my way as quickly as I have without your guidance!
- I'll take no more than a week without lifting, quite possibly less. Just want to get away a bit. Went out to eat tonight, gonna relax.
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Post by intenceman on Apr 12, 2008 23:28:44 GMT -5
You've been doing great Chris, you've earned a few days off. Take them, reassess that knee, and go from there. You're playing it smart.
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Post by fit on Apr 14, 2008 14:43:05 GMT -5
Hokay... I think I'll go back into the gym Wednesday.
As I was telling Mo- I want to make one more heavy-duty push for leanness then start a very long, clean bulk. At 6'2" and ~170lbs I clearly need muscle mass. The hybrid strategy has really worked well for me... my temptation however is to return to PRRS... perhaps just doing the p/rr portions or the rr/s portions for a few weeks... I was leaning towards rr/s, keeping the intensity high, rest short and topping it off with cardio/intervals... keep the pace up and really push it.
Any thoughts? Better suggestions?
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Post by fit on Apr 16, 2008 6:32:34 GMT -5
BW 170
Wednesday diet
6a 2 Meltdown 620a 12 eggwhites, 10g Fiber One 930a 10 almonds, 6oz chicken, mixed greens Noon 2 Meltdown 1230p 6oz chicken, mixed greens 330p 30g oats, 40g protein blend WO: 30g Xtend 700p 2 Meltdown 730p 30g oats, 40g protein blend 8p 6 eggwhites, 2 fish oil caps
Macros from "sources that count" ~251p /40c/27f ~1578 total calories
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Post by fit on Apr 16, 2008 19:33:05 GMT -5
Hybrid PRRS Month Week 5 - Chest
OK then- after a few days off, I've opted to stay with the Hybrid methodology. Worked well for four weeks.
(WU: Bench 95/6 115/4 135/2 155/2) Flat BB Bench 165/6/6/6 3" rest
Life Fitness seated flye machine 107.5/15 122.5/10 135/6 90' rest
Inc DB Press/High Cable Crossover supersets 50/70 10/10 10/10 10/9
Volume work: High Cable Crossover 40/25 Low Cable Crossover dropsets 50/40/30/20x10/10/10/10 15 minutes incline treadmill 15.0/4.0
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Post by fit on Apr 17, 2008 6:07:00 GMT -5
BW 168
Thursday diet
6a 2 Meltdown 620a 12 eggwhites, 10g Fiber One 930a 10 almonds, 6oz chicken, mixed greens Noon 2 Meltdown 1230p 6oz chicken, mixed greens 330p 30g oats, 40g protein blend WO: 30g Xtend 700p 2 Meltdown 730p 30g oats, 40g protein blend 8p 6 eggwhites, 2 fish oil caps
Macros from "sources that count" ~251p /40c/27f ~1578 total calories
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Post by gti steve on Apr 17, 2008 8:00:10 GMT -5
looking real tight!
how are the progress/gains coming?
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Post by mrbeefy on Apr 17, 2008 8:01:36 GMT -5
Fit,
You may have this earlier in your post, but what is a "Meltdown"? Some type of "thermo"?
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Post by fit on Apr 17, 2008 8:18:41 GMT -5
looking real tight! how are the progress/gains coming? Getting lean and strength still going up despite days where calories total maybe 1500!
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Post by fit on Apr 17, 2008 8:19:58 GMT -5
Fit, You may have this earlier in your post, but what is a "Meltdown"? Some type of "thermo"? VPX Meltdown. It's a thermo Eric Broser helped develop. I believe Hoopie is using it too. I don't believe in 99% of thermos out there... not since the originally ECA or Hydroxy anyway... but there is definitely something to this one.
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Post by mrbeefy on Apr 17, 2008 13:39:22 GMT -5
Cool! Thanks! I'll have to check it out. Since I have high BP, I'm always looking for something that won't rasie it too high.
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Post by fit on Apr 17, 2008 13:42:48 GMT -5
I don't notice BP rising too much but it does get the heart pounding a little. It's not the kind that makes you break into a sweat.
bb.com seems to usually have the better price. I currently take 2 caps, 3x daily, 30 minutes before each meal.
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Post by fit on Apr 17, 2008 18:34:30 GMT -5
Hybrid PRRS Month Week 5 - Arms
Wow was I tired this afternoon and a liitle weak. Nothing like two low carb/cal days after 5 days of being off-diet!
EZ Curls 95/6/6 100 /5/4 Concentration curls 30/15 35/12 40/7
Standing EZ Preacher/Rev Grip EZ Curls supers 65/45 10/10 10/10 10/7
Decline CGBP 175 /6/6/6
V-grip Pressdowns 130/15 140/12 150/10
Rev grip pressdowns/Overhead DB extension supers 110/55 10/10 10/10 10/6
3 sets rope crunches, 3 sets obliques
15 minutes incline cardio 15.0/4.0[/quote]
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Post by Intensity on Apr 17, 2008 19:36:49 GMT -5
I like the way your body weight is progressing Chris! And hearing that your strength is still going up... is the icing on the cake!
Bravo!
By the way, the knee seems to be alright now... am I wrong?
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Post by fit on Apr 18, 2008 6:10:30 GMT -5
I like the way your body weight is progressing Chris! And hearing that your strength is still going up... is the icing on the cake! Bravo! By the way, the knee seems to be alright now... am I wrong? Mo- the knee seems OK but I haven't lifted legs since then. I jogged up the stairs yesterday and it twinged just a little. But I don't think it's injured.
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Post by fit on Apr 18, 2008 6:14:14 GMT -5
BW 168
Friday diet
Macros from "sources that count" ~243p /172c/30f ~1865 total calories
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