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Post by fit on Nov 5, 2007 7:21:42 GMT -5
Okay- shaking everything up this week... gonna learn my way through a basic PRRS routine; I'll start by basically sticking with what Eric outlined originally.6a 2 eggs+1 white, 1T natty PB, 1/2 grapefruit 9a 5oz chicken, 2oz green beans, 12 almonds, 1T tomatillo salsa Noon 5oz chicken, 2oz green beans, 12 almonds, 1T tomatillo salsa 3p 5oz chicken, 2oz green beans, 12 almonds, 1T tomatillo salsa 530p Workout * w/40g Xtend 7p Two bowls of tomato soup and grilled cheese! LOL- not in the diet but we got our first snow today and it's tradition. 9p TBD *PRRS Week #1 Power-BackRack dead (WU: 135/8 225/8) 315/6/6 385/6 Need to lower the peg and go lighter but this was good for a start Bent Row 135/6/6 155/6 Weighted Chins +25# 5/4/3 CG Seated Rows 160/6 170/6/6 Abs rope crunches 80/10/10/10 20 minutes inc treadmill
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Post by masterschamp on Nov 5, 2007 9:51:24 GMT -5
Good Luck, fit....you should do great!
Keith
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Post by fit on Nov 5, 2007 14:49:09 GMT -5
Good Luck, fit....you should do great! Keith Thanks! Any thoughts about whether this is best during a period of surplus calories or caloric deficit?
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Post by Tim Wescott on Nov 6, 2007 5:57:28 GMT -5
Everthings looking great Fit....................way better diet than I`m on right now to say the least!! Stay focused!
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Post by fit on Nov 6, 2007 7:34:39 GMT -5
6a 1 egg+5 whites, 1T natty PB, 1/2 grapefruit 9a 5oz chicken, 2oz green beans 1T PB Noon 5oz chicken, 2oz green beans 1T PB 3p 5oz chicken, 2oz green beans 1T PB 530p Workout* 1 scoop Vasocharge (replacing purple wrath) Pre-wo and 40g Xtend during. 7p 6oz ground buffalo, 1T natty pb 9p 5oz chicken, 2oz green beans 1T PB
*PRRS Week #1 Power-Arms
Barbell curl WU 40/10, 60/10; 80/6, 85/6 Preacher curl 65/6/6 Hammer curl 35/6/6 CG bench press 145/6/6/6 Skull crush 60/6, 70/5 (bothers my elbows) V-grip press-downs 90/6/6 25 incline treadmill
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Post by Intensity on Nov 6, 2007 15:12:39 GMT -5
Workouts look intense Fit... but what impresses me even more is how strict and precise the diet is! Very good stuff... you're gonna see impressive results before you know it!
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Post by fit on Nov 7, 2007 7:05:54 GMT -5
Workouts look intense Fit... but what impresses me even more is how strict and precise the diet is! Very good stuff... you're gonna see impressive results before you know it! Heh- my coworkers call the diet "boring" of course. I long since gave up 9-5 eating as anything more than "fuel". I don't get bored with it.
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Post by fit on Nov 7, 2007 7:13:29 GMT -5
6a 1 egg+5 whites, 1T natty PB, 1/2 grapefruit, 3 omega 3 fish oil caps 9a 6oz ground buffalo, 1T natty pb Noon 6oz ground buffalo, 1T natty pb 3p 6oz ground buffalo, 1T natty pb 530p Workout* 1 scoop Vasocharge (liking this supp so far) Pre-wo and 40g Xtend during. 7p 6oz ground buffalo, 1T natty pb, 1/2 grapefruit 9p 1 egg+5 whites 3 omega 3 fishoil caps
*PRRS Week #1 Power-Chest/Calves
DB Bench 2 WU sets then 55/6 60/6 65!/6/6 Inc BB Bench 145 6/4+1/4+1 Weighted Dips 35 6/6/6 Standing calf raises 335 6/6/6 25 minutes inc treadmill
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Post by masterschamp on Nov 7, 2007 10:05:38 GMT -5
Good Luck, fit....you should do great! Keith Thanks! Any thoughts about whether this is best during a period of surplus calories or caloric deficit? Should work either way...just monitor ( and you do) what you take in so you have a baseline to go from if you need to tweak the diet a bit.
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Post by fit on Nov 7, 2007 11:39:13 GMT -5
Thanks for that. I'm leaning out pretty well now. Had to cut calories pretty low... ah... life after 40. Just want to keep an eye on strength. Seem to be riding a decent wave right now.
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Post by fit on Nov 7, 2007 20:51:41 GMT -5
Thursday 6a 1 egg+5 whites, 1T natty PB, 1/2 grapefruit 3 omega-3 fish oil caps 9a 5oz chicken, 2oz green beans 12 almonds Noon TBD- out to lunch on business: salad with chicken brest. Niegar and oil... oh... and a big'ol popover 3p 5oz chicken, 2oz green beans 1T PB 530p Workout* 1 scoop Vasocharge Pre-wo and 40g Xtend during. 7p 5oz chicken, 2oz green beans 1T PB *PRRS Week #1 Power-DeltsStanding Military press 65/8 85/6 105/6/6/6 Upright row 85/6 95/6/6 Single arm "Cheat" laterals TBD 30/6/6
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Post by fit on Nov 9, 2007 7:12:04 GMT -5
Friday
6a 2 egg+4 whites, 1/2 grapefruit 3 omega-3 fish oil caps 9a 5oz chicken, 2oz green beans 1T PB Noon TBD- out to lunch on business 3p 5oz chicken, 2oz green beans 1T PB 530p Workout* 1 scoop Vasocharge Pre-wo and 30g Xtend during. 7p 80g scottish oats, 30g WPI, 1T PB 9p 40g scottish oats, 30g WPI, 2T PB
*PRRS Week #1 Power-Legs! Squats...165 4/4/4 Leg press...450 6/6/6 Single leg extension...75/6 90/6/6 Lying leg curl...60 4/4/4 Stiff deadlift...135/6 185 6/6 seated calves 200 6/6/6 20 minutes treadmill
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Post by fit on Nov 10, 2007 8:24:34 GMT -5
Saturday. Legs are whupped from yesterday. Cardio-only today/tomorrow
715a 1 egg+5 whites, 1/2 grapefruit 3 omega-3 fish oil caps Eating freely the rest of the day/cheat day
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Post by fit on Nov 11, 2007 11:16:11 GMT -5
Sunday Cardio only and yard work. 45 minutes incline treadmill 630a 1 egg + 5 whites, 2T natty pb 930a 5oz chicken, 2T natty pb
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Post by fit on Nov 12, 2007 6:56:59 GMT -5
Monday
6a 1 egg+5 whites, 1/2 grapefruit 3 omega-3 fish oil caps 9a 5oz chicken, 2oz green beans 1T PB Noon 5oz chicken, 2oz green beans 1T PB 230p Workout* 1 scoop Vasocharge Pre-wo and 30g Xtend during. ~430p 5oz chicken, 2oz green beans 1T PB 6p 4oz ham, 1oz real cheddar 9p 1 egg, 5 whites, 1T pb
*PRRS Week #2 Rep Range - Back CG weighted chin...+15 7/6/4 WG seated cable row... 170 12/12 Hammer Iso low row...70 15/15 Pullover...55 15/15 BB Shrugs 240 12/12 20 incline treadmill
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Post by fit on Nov 12, 2007 12:22:40 GMT -5
After a week of using Vasocharge- boy I like the focus it gives you. There's a healthy, steady stream of energy without feeling a rush/jitterss. Just relaxed, energetic, focused. And the vanity doesn't mind the pumps either.
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Post by fit on Nov 13, 2007 7:10:17 GMT -5
Tuesday
6a 1 egg+5 whites, 1/2 grapefruit, 1T pb 3 omega-3 fish oil caps 9a 4oz ham, 1oz almonds Noon 5oz chicken, 2oz green beans 1T PB 3p 4oz ham, 1oz almonds ~530p Workout* 1 scoop Vasocharge Pre-wo and 30g Xtend during. 6p 80g scottish oats w/30g WPI 9p 5oz chicken, 2oz green beans 1T PB
*PRRS Week #2 Rep Range - Arms
Alt DB curl 3 light WU sets then 35/6/6 Cable curl 130/10/10 Conc. Curl 25/12/12 weighted dips 25/10/10 rope overhead tricep ext's 120/12 kickbacks 30/12 25 incline treadmill
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Post by fit on Nov 14, 2007 10:36:45 GMT -5
Wednesday
6a 1 egg+5 whites, 1/2 grapefruit, 1T pb 3 omega-3 fish oil caps, Gluc/Chon 9a 4oz ham, 1oz almonds Noon 3p ~530p Workout* 1 scoop Vasocharge Pre-wo and 30g Xtend during. 6p 80g scottish oats w/30g WPI 9p 1 egg+5 whites, 1T pb 3 omega-3 fish oil caps
*PRRS Week #2 Rep Range - Chest
Inc DB Press 2 WU sets, 55/12/12/12 Flat BB BP 135 12/12/10 Cable Flyes 70/10/10/10 30/20 20 incline treadmill
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Post by fit on Nov 15, 2007 7:19:40 GMT -5
Thursday
6a 1 egg+5 whites, 1T natty PB, 1/2 grapefruit 3 omega-3 fish oil caps 9a 5oz chicken, 1T salsa 12 almonds Noon 5oz chicken, 1T salsa 12 almonds 3p 5oz chicken, 1T salsa 12 almonds 530p Workout* 1 scoop Vasocharge Pre-wo and 40g Xtend during. 7p 40g scottish oats, 30g WPI, 2T pb 9p 4oz chicken , 1T pb
*PRRS Week #2 Rep Range -Delts
Single arm dumbell press 25x20, 25x10 WU; 40/6/6 Bent lateral 35/10/10/10 side lateral 15/10/10 (slow neg's)
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Post by fit on Nov 16, 2007 22:54:22 GMT -5
Cheat Day- it's grazing day at work... so plenty of carbs in advance of tonights LEG DAY
So my back's been a bit of trouble but getting better. On today's leg day I went lighter on some things (like SLDL's) minded form closely and kept the reps slow and focused. I also shortened the rest to about 60 for most lifts. All in all a sweaty and decent workout.
*PRRS Week #2 Rep Range -Legs
REP RANGE: week 2
- Leg extension...90/20/15 warm-ups 165/12/12 - Hack squat...160 10/10/10 - One legged leg press...90/12/12/12 - Lying leg curl...160/8/8/ - Stiff deadlift...150/12/12/12/10 - Single leg curl or seated leg curl...155/15 20 incline treadmill
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