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Post by fit on Nov 17, 2007 7:41:47 GMT -5
*PRRS End of Week #2 Cardio/Abs/Calves only Saturday and Sunday
630a 2 egss + 4 whites, 1/2 grapefruit 8-9a Abs, Calves standing 215 20/20/10<--- 10/5/10 pace on the last 10 Cardio 930a 12oz whole milk, 1T PB Noon 5oz chicken, 2oz green beans 1T PB 5p 5oz chicken, 2oz green beans 1T PB 9p 1 egg + 5 whites
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Post by RUBICON19 on Nov 17, 2007 9:14:11 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. This stuff rocks!
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Post by fit on Nov 18, 2007 11:19:18 GMT -5
Just cardio today. 10 min elliptical, 22 min inc treadmill and 8 mins stairs
745a 2 eggs, 4 whites, 1T PB 9-10a cardio 1030a 5oz chicken, 3oz green beans, 1T pb Noon 5oz chicken, 3oz green beans, 1T pb 3p 4oz chicken, 2T pb 6p 30g WPi, 12oz skim milk, 2T PB 830p 5 eggwhites, 1 egg
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Post by masterschamp on Nov 19, 2007 10:36:16 GMT -5
Looks good,fit....just stay consistent.
Keith
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Post by fit on Nov 19, 2007 12:03:48 GMT -5
Looks good,fit....just stay consistent. Keith Am trying, man! I'm even planning on lifting Thanksgiving day... though the diet... hehe.
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Post by fit on Nov 19, 2007 20:05:08 GMT -5
Monday. Starting the 3rd week of PRRS. First time through the "Shock" week for me.
Wow- I can tell this is going to be a challenging week! This workout got me sucking wind, what with the supers and keeping RI to 60.
1 egg + 4oz ground buffalo, 3 omega-3 fish oil caps 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 Pre-wo and 30g Xtend during. 7p 40g scottish oats, 30g WPI 9p 4oz ground buffalo
*PRRS Week #3 Shock - Back
Pullover/WG pulldown superset...50/100x10 60/112.5x10 Stiff arm pulldown/bent row...50/155 2x8 CG seated row dropset...160/140/120 8x3 Shrug dropset...225/200/175x10 2-1-2 pace Face pull drop set 70/60/50/40x10
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Post by fit on Nov 20, 2007 7:10:37 GMT -5
Tuesday 1 egg + 4 whites, 3 omega-3 fish oil caps, 1/2 grapefruit 9a 4oz chicken, 3oz green beans 1T PB Noon 4oz chicken, 3oz green beans 1T PB 3p 4oz chicken, 3oz green beans 1T PB 530p Workout* 1 scoop Vasocharge Pre-wo and 30g Xtend during. 7p 40g scottish oats, 30g WPI 9p 1 egg + 4 whites, 3 omega-3 fish oil caps *PRRS Week #3 Shock - Arms - EZ bar curl/CG chin superset...80x9 + 7 chins - Preacher curl/reverse curl superset...60x8 40x8 - Dropset cable single arm curl...50x8 30x8 - Reverse grip pushdown/incline overhead extension superset...[90/10 60/10] x2 sets - Dropset weighted bench dip... +20lbsx10 +15lbsx8 +5lbsx8 these damn-near killed me
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Post by masterschamp on Nov 20, 2007 8:01:15 GMT -5
You are doing great!
Keith
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Post by Roger on Nov 20, 2007 8:39:57 GMT -5
You eating is so clean. I got to follow in you foot steps starting in Jan. Shock week looks great.
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Post by fit on Nov 20, 2007 12:37:33 GMT -5
Thanks guys. I'm just a skinny old bastich but I do feel I try hard. I'm in dramatically better shape than I was 5 years ago. I keep the diet clean mostly because it's easier. Easy to plan, easy to keep macros in balance. It's terribly difficult for me to truly get very lean. I should probably get carbs more routinely into the diet and try that for a while. I'd trade it all for your physiques I'm sure... well... most days.
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Post by fit on Nov 21, 2007 7:32:30 GMT -5
1 egg + 5 whites, 3 omega-3 fish oil caps 9a 4oz chicken, 2oz green beans 1T PB Noon 4oz chicken, 2oz green beans 1T PB 3p 4oz chicken, 2oz green beans 1T PB 530p Workout* 1 scoop Vasocharge Pre-wo and 30g Xtend during. 7p 40g scottish oats, 30g WPI 9p 1 egg, 5 whites
*PRRS Week #3 Shock - Chest
Superset...cable crossover/incline DB press... 60 cable/50 DB 10x2 Superset...incline flye/dips...30/10 + 10 reps dips Dropset...Hammer Iso bench press...65/10, drop 55/9 drop 45/7 Static pec stretches (lying on bench ala flye) w/10# plates. 3x30 seconds closed by repping the bar. 40 reps 3/3/3 pace... yeow. 25 minutes incline treadmill
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Post by Roger on Nov 21, 2007 9:16:30 GMT -5
Just wondering, Do you ever get tired of green beans? hahaha
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Post by fit on Nov 21, 2007 9:42:28 GMT -5
Just wondering, Do you ever get tired of green beans? hahaha LOL! Ya know? I used to only be able to eat them canned. hated them fresh. Then I started buying them fresh frozen from my co-op and they're palatable. I mix the beans, peanut buuter, cubed chicken and usually curry or similar spices, stir it all together and reheat. Don't really notice them. I used to eat a ton of broccoli like most folks here... at some point last year I developed a real repulsion to it. Don't know why. Even typing about it turns my stomach. #awtf6mm#
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Post by Roger on Nov 21, 2007 14:13:49 GMT -5
What's really bad the way you mix everything together sounds like it would be good to me. Sick of broccoli myself. Stay with the P/RR/S workouts,while I was doing them they do work.
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Post by fit on Nov 21, 2007 14:34:01 GMT -5
Yeha- mixed together, especially withthe right seasonings, it's not unlike Thai/Pad Thai in flavor. A drop or two sesame oil helps that.
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Post by RUBICON19 on Nov 21, 2007 14:36:43 GMT -5
Yeha- mixed together, especially withthe right seasonings, it's not unlike Thai/Pad Thai in flavor. A drop or two sesame oil helps that. Did you say Pad Thai? ?? ;D YUM!
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Post by fit on Nov 21, 2007 19:18:08 GMT -5
Updated today's lifts above
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Post by gman on Nov 21, 2007 19:29:22 GMT -5
How do you like the P/R/S system? I have tried quite a few routines, but never the P/R/S.
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Post by fit on Nov 21, 2007 19:55:21 GMT -5
Like it so far- challenging- good variety. My best experience was a long bulk using HST principles. While this isn't like that in that you're not repeating the same workout every other day, it's similar in the constantly changing loads.
I'll be curious how it works on a maintain/excess calorie pattern. Right now I'm eating pretty low-cal.
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Post by fit on Nov 22, 2007 10:59:22 GMT -5
Thanksgiving Day! *PRRS Week #3 Shock - Shoulders Side lats/Hammer Iso Shoulder press supersets 15#/35# 10/10 Rev pec Dec/Upright Rows supersets 100/85 10/10 Front lat dropsets 20 drop 15 drop 10 10 reps each Standing military-bar only 30/30/20 Abs: rope crunches/leg raise supers 80# rope 15/15 x2 25 minutes incline treadmill Diet... lol. It's Thanksgiving 7a 8oz skim milk, 40g WPI Workout 930a tall stack of oat/corn flour hotcakes with plenty of butter and syrup (everything locally grown!) and two fresh biscuits the wife just made from scratch. #bcookingsmiley8cw# The rest of the day: #drool3xm# Turkey turned out perfect- free range- brined... very juicy. green beans with fried pancetta and sage, yukon golds mashed with cream and local butter... biscuits. Sauvignon Blanc. Cinnamon ice cream and chocolate cake coming up... and about 12 hours cardio tomorrow.
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