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Post by fit on Jun 8, 2008 18:51:06 GMT -5
Monday diet
6a 9 eggwhites, 1 slice Ezekial raisin toast 10a 6oz chicken, 1c quinoa, almonds 12p 6oz 96% lean ground beef, 6oz Soba noodles 330p 6oz chicken, 3oz Soba noodles 630p 6oz 96% lean ground beef, .25c quinoa 9p 1c 1% cottage cheese,
Macros from "sources that count" ~240p /150c/34f ~2199 calories
Day off Monday...
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Post by Intensity on Jun 9, 2008 11:08:24 GMT -5
Sunday PRRS Power #3- Arms"Leave the ego behind." I lowered the weight on the preacher and concentration curls. Slowed down the rep rate, focused deeply on full, ROM, pure form and a good hard squeeze. Added one set of preachers and one conc.. Good approach Chris! Intensity doesn't mean "the heaviest weight possible"... but the maximum effort deployed by the targeted muscle. So yes, sometimes the idea is to use more weight, but sometimes it's a question of doing more reps, doing it slower, using a different ROM, etc. Was in the gym and lifting by 720a. Love lifting in the morning! ... but that is a non sence
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Post by fit on Jun 9, 2008 12:55:17 GMT -5
... but that is a non sence Heh "nonsense"? So you're not a morning guy, eh? Hehehehe Love IT! Lifting much past 6p I SUCK.
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Post by mrky03 on Jun 9, 2008 18:47:01 GMT -5
I get hurt everytime I try to train early! It is better though if you're acclimated to it.
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Post by fit on Jun 9, 2008 18:56:39 GMT -5
I get hurt everytime I try to train early! It is better though if you're acclimated to it. Yeah- well- with a cup of coffee in one hand and in your pajamas... I'd understand.
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Post by fit on Jun 9, 2008 20:23:08 GMT -5
Tuesday diet
6a 6 eggwhites, 1 chicken sausage, 45g high fiber hot cereal 10a 6oz 96% lean ground beef, 3oz soba noodles, almonds 12p 5oz chicken, .5c quinoa 330p 6oz 96% lean ground beef, 6oz Soba noodles WO: 15g WMS, 30g Xtend PWO: 50g WMS, 30g protein blend 630p 40g oats, 30g protein blend 9p 6 eggwhites
Macros from "sources that count" ~243p /199c/39f ~2375 calories
Delts/Traps coming up
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Post by intenceman on Jun 10, 2008 1:10:01 GMT -5
Workouts and training looking great Chris!
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Post by Roger on Jun 10, 2008 3:55:06 GMT -5
Looking good Chris
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Post by fit on Jun 10, 2008 19:42:04 GMT -5
Tuesday PRRS Power #3- Delts/TrapsGuy next to me tonight... maybe 5'2"... built like a 55 gallon drum... and military pressing 235. Military Press: 105x6/6/6 115x4 Shrugs: 325x6/6/5 225x15 Side cable raises: 40x a sloppy 6 30x6/6 better Front DB raises: 30x 8/8 35x 6 Bradford: bar onlyx25
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Post by fit on Jun 11, 2008 5:39:09 GMT -5
Wednesday diet
Long day with a client, no time to get to the gym.
6a 6 eggwhites, 1 chicken sausage, 45g high fiber hot cereal, 2 slices ezekial toast 10a 6oz chicken, 5oz soba noodles 12p 6oz 96% lean ground beef, .75c quinoa 330p 6oz chicken, 5oz soba noodles 630p 6oz 96% lean ground beef, .75c quinoa 9p 6 eggwhites
Macros from "sources that count" ~248p /195c/42f ~2325 calories
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Post by Roger on Jun 12, 2008 3:56:57 GMT -5
Always on the mark, Chris Doing awesome
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Post by fit on Jun 12, 2008 6:35:13 GMT -5
Thanks Rog-
Thursday diet
BW=170
6a 9 eggwhites, 80g oats 10a 3oz chicken, 1c quinoa, 10 almonds 12p 4oz 96% lean ground beef, 8oz soba noodles 330p 3oz chicken, 8oz soba noodles WO: 30g Xtend, 20g WMS PWO: 80g WMS, 30g protein 630p 40g oats, 30g protein 9p 6 eggwhites
Macros from "sources that count" ~208p /313c/32f ~2629 calories
Legs Tonight
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Post by fit on Jun 12, 2008 19:37:21 GMT -5
Thursday PRRS Power #3- Legs
Leg Press: 630x3/3/3 540x5/5/5
Smith Squats (narrow stance/out front): 185x6/6/6/5
Leg Ext: 165x8/8 175x7 185x6
Prone Curl: 145x 7/7/7
Donkey Calf: 300x14/13/12
Seated Calf: 115x15 135x12/11
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Post by Roger on Jun 13, 2008 3:47:18 GMT -5
Good one #arockon6ha#
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Post by fit on Jun 13, 2008 6:15:50 GMT -5
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Post by fit on Jun 13, 2008 6:19:18 GMT -5
Friday diet
6a 9 eggwhites, 40g fiber one, 1/2c milk 10a 6oz 93% lean ground beef, 5oz soba noodles, 10 almonds 12p 5oz chicken, 5oz soba noodles 330p 6oz 93% lean ground beef, 5oz soba noodles WO: 30g Xtend, 10g WMS PWO: 40g WMS, 30g protein 630p 40g oats, 30g protein 9p 9 eggwhites
Macros from "sources that count" ~241p /210c/35f ~2264 calories
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Post by loneagle on Jun 13, 2008 16:05:45 GMT -5
Great job, man...way to stick with it!
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Post by fit on Jun 13, 2008 20:03:00 GMT -5
Thanks John!
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Post by fit on Jun 13, 2008 20:26:15 GMT -5
Friday PRRS RepRange #3- Pecs
Incline BB Press: 135x10/10/7+1+1 30" static stretch between each set 2' rest
Flat BB Press: 140x10/10/9 30" static stretch between each set 2' rest
Dips: BWx12/11/10 2' rest
Hi cable crossovers: 60x13 70x10/9 90"
Lo cable crossovers: 50x8/8/7 90"
Volume: Hi cable crossovers: 30x25 90"
Decline Pushupsx20
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Post by mrbeefy on Jun 13, 2008 20:44:12 GMT -5
fit!
Lookin good Bro! What kind of rest between sets are you taking? Are you keeping track of your bf too?
beefy
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