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Post by fit on Jun 14, 2008 6:24:03 GMT -5
For rep-range generally two minutes, less on the crossovers. I added the rests above.
Bodyfat- mostly by eyeballing it at the moment. I have a tape and calipers and I need to get better about using it.
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Post by fit on Jun 14, 2008 7:31:17 GMT -5
Saturday diet
6a 9 eggwhites, 1 chicken sausage, 2 slices ezekial toast WO: 30g Xtend, 10g WMS PWO: 40g WMS, 30g protein 10a 80g oats, 30g protein 1230p 5oz chicken, 1c quinoa 3p 6oz bison, 6oz soba noodles
630p5oz chicken, 1c quinoa Pizza! 9p 6 eggwhites, 2 slices ezekial toast
Macros from "sources that count" ~249p /293c/41f ~2876 calories
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Post by RUBICON19 on Jun 14, 2008 10:18:54 GMT -5
Hows everything going with the increased carbs?
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Post by fit on Jun 14, 2008 10:21:03 GMT -5
Saturday PRRS RepRange #3- Pecs
All sets 2' rest
WG Pulldowns: 120x10/10/9
T-bar row: (Gym has a new t-bar rig. Happy to add these.) 45x10 to get a feel for the rig 90x10/10/10
Hammer Iso hi-row: 65x11 70x10/10/8
Seated Cable row: 140x10/9/8
DB pullovers: 65x9/9/8
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Post by fit on Jun 14, 2008 10:25:07 GMT -5
Hows everything going with the increased carbs? Surprisingly well, Randy. The last few years I've really felt like carbs were the enemy... but thanks to Mo's tutelage and your and everybody's tips, my metabolism seems to be gaining steam. I've gotten a little soft- cheated one time too many. I'm keeping track of my measurement around the bellybutton now so I'll keep an eye on that. The wife says I'm she's starting to ntice muscles getting noticeably larger, especially arms/back/lats and quads.
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Post by RUBICON19 on Jun 14, 2008 11:28:30 GMT -5
Hows everything going with the increased carbs? Surprisingly well, Randy. The last few years I've really felt like carbs were the enemy... but thanks to Mo's tutelage and your and everybody's tips, my metabolism seems to be gaining steam. I've gotten a little soft- cheated one time too many. I'm keeping track of my measurement around the bellybutton now so I'll keep an eye on that. The wife says I'm she's starting to ntice muscles getting noticeably larger, especially arms/back/lats and quads. NICE! I have increased mine as well, in order to get some through the roof strength gains.
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Post by mrky03 on Jun 14, 2008 11:39:33 GMT -5
Yeah, carbs are not our enemy! You just need the right carbs at the right time! Glycogen depleted muscles cannot perform optimally!
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Post by Roger on Jun 14, 2008 18:01:18 GMT -5
Carbs and lots of em- YES!!!!!!!!!!!!!!!!
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Post by fit on Jun 15, 2008 5:53:12 GMT -5
Sunday diet
BW=170
6a 9 eggwhites, 40g oats WO: 30g Xtend, 10g WMS PWO: 45g WMS, 30g protein 10a 1/2c quinoa, 6oz bison 1230p 5oz chicken, 3oz soba noodles 3p 6oz bison, 1/2c quinoa 630p 5oz chicken, 3oz soba noodles 6p 6 eggwhites
Macros from "sources that count" ~249p /160c/31f ~2145 calories
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Post by Tim Wescott on Jun 15, 2008 7:24:44 GMT -5
What in hell are these carb thingys you guys keep talking about ? ;D
Looking good Chris.............keep it going!
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Post by fit on Jun 15, 2008 8:37:35 GMT -5
What in hell are these carb thingys you guys keep talking about ? ;D Looking good Chris.............keep it going! Thanks Tim! Carbs? Why doesn't cake and ice cream count?!?!??!??
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Post by fit on Jun 15, 2008 8:45:06 GMT -5
Sunday Abs!Went in at 7a and did whatever the abs felt like doing. Minimal rest between all sets (about 30" or less) Rope crunches: 160x16/14/2 Gorilla crunches: x10/10/9 Side bends: 65x15/15 & 15/15 Torso rotations: 125x15/15 & 15/15 10 minutes running the court shooting lay-ups Torso rotations: 125x15/15 & 15/15 crunch chair/machine: 50x20/20/20
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Post by fit on Jun 16, 2008 6:02:57 GMT -5
Monday diet
BW=170
6a 9 eggwhites, 40g buckwheat 10a 6oz bison, 6oz soba noodles, almonds 1230p 6oz chicken, 1c quinoa 330p 6oz bison, 6oz soba noodles, WO: 30g Xtend, 10g WMS PWO: 30g WMS, 30g protein 630p 30g protein, 40g oats 6p 6 eggwhites
Macros from "sources that count" ~240p /208c/29f ~2345 calories
Arms tonight then Tue-Wed off/on the road to Chicago.
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Post by fit on Jun 16, 2008 17:37:46 GMT -5
Monday PRRS RepRange #3- ArmsNice workout today- Weather was great- I was thinking abou Mo and marie's recent success and all the hard work of each of you who will soon be on stage. My spirits high, energy good. Everything felt on... and so lifts were up nicely. EZ Curls: 90x9/9/8 Weighted chins w/chinning triangle grip: +25x8/8/7 Conc Curls: 35x9/7/7 Decline CGBP: 160x12 165x11 170x8 Overhead DB extensions: 70x9/8/7 Pressdowns: 120x12 125x12 135x8 Volume: Pressdown dropsets: 110x10 100x10 90x10 80x10 Cable curl dropsets: 70x10 60x10 50x10 40x10
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Post by Intensity on Jun 18, 2008 19:09:46 GMT -5
What in hell are these carb thingys you guys keep talking about ? ;D Looking good Chris.............keep it going! Thanks Tim! Carbs? Why doesn't cake and ice cream count?!?!??!?? It counts... and that's the problem... it counts TOO MUCH!!! 170!!! All right Chris, you're on the right direction!
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Post by intenceman on Jun 18, 2008 21:36:58 GMT -5
Looking good Chris! Question, what are gorilla crunches?
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Post by Roger on Jun 19, 2008 4:52:11 GMT -5
Training and diet IMPRESSIVE!!!!!!!!!!!!!!
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Post by fit on Jun 19, 2008 6:22:59 GMT -5
Looking good Chris! Question, what are gorilla crunches? Clicky
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Post by fit on Jun 19, 2008 6:23:43 GMT -5
Training and diet IMPRESSIVE!!!!!!!!!!!!!! Thanks! Diet blown the last 36 hours... on the road- long days- bad food... feel like
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Post by fit on Jun 19, 2008 18:31:13 GMT -5
PRRS Rep-Range #3 - Delts
2' rests
Bradford Presses: 85x10 85x10 85x10
Rear Cable Laterals: 30x12 30x12 30x12
Front Plate Raise: 45x10 45x10 45x10
rear delt raise: 45x10 45x10 45x10
GIANT SET: Close-grip Cable Upright Row: 80x12 External Cable Rotations (sitting on floor): 30x10 Internal Cable Rotations (sitting on floor): 10x10 Close-grip Cable Upright Row: 80x12
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