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Post by mrky03 on Jun 19, 2008 19:50:02 GMT -5
Don't worry about it Chris, we all get sidetracked occasionally. I'll have to try those gorilla crunches!
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Post by fit on Jun 20, 2008 6:33:49 GMT -5
Friday diet
BW=170
6a 80g oats, 30g protein blend 10a 3oz chicken, 4oz soba noodles, almonds 1230p 3oz chicken, 1c quinoa 330p 3oz chicken, 8oz soba noodles, WO: 30g Xtend, 20g WMS PWO: 85g WMS, 30g protein 630p 30g protein, 80g oats 6p 6 eggwhites
Macros from "sources that count" ~204p /320c/33f ~2617 calories
Leg Day
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Post by fit on Jun 20, 2008 20:38:18 GMT -5
Monday PRRS RepRange #3- Legs Went in late today- not really feeling up to it for various reasons. Shrugged it off and made the most of it.
2' rest
Leg Press: 450x10 450x10 450x10 450x10 450x10
Wide-stance squats: 155x10 155x10 155x10 155x9 155x8
Extensions: 155x11 155x11 155x9
Prone leg curl: 145x9 145x9 145x8
Single-leg lying curl: 50x10 50x10 50x10
Donkey calf: 320x14 2-1-3 rep rate 320x12 320x11
Seated calf: 180x10 2-1-3 rep rate 180x8
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Post by fit on Jun 21, 2008 6:53:16 GMT -5
Another Random Bit...This might be the perfect film. What do you get when you combine: Brad Pitt ... George Clooney ... Tilda Swinton ... John Malkovich ... J.K. Simmons... And Frances McDormand? Directed by the Coen brothers?!? Rated R! Burn After readingTrailerComing in September
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Post by fit on Jun 21, 2008 10:07:10 GMT -5
Saturday Abs!
Rope crunches: 160x18/18/12
Torso rotations: 125x20/20 & 18/18 17/17
Side bends: 70x15/15 & 15/15
Hammer Strength seated crunches: 50x15/15
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Post by Roger on Jun 22, 2008 5:19:11 GMT -5
Killer leg day Chris
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Post by fit on Jun 22, 2008 6:17:24 GMT -5
Killing me this morning too!
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Post by RUBICON19 on Jun 22, 2008 12:32:30 GMT -5
HOLY leg day!! Thats some volume there Fit!
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Post by fit on Jun 22, 2008 16:18:54 GMT -5
HOLY leg day!! Thats some volume there Fit! Those wide squats... not heavy by most folks' standards here but hell my inner hammies today...
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Post by fit on Jun 22, 2008 16:22:58 GMT -5
Monday diet
6a 6 eggwhites, 40g oats, 1 chicken sausage 10a 6oz 93% ground beef, 1/2c quinoa, almonds 1230p 5oz chicken, 1/2c quinoa 330p 5oz chicken, 1c sweet potato WO: 30g Xtend, 10g WMS PWO: 50g WMS, 30g protein 630p 30g protein, 40g oats 6p 6 eggwhites
Macros from "sources that count" ~251p /209c/41f ~2401 calories
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Post by fit on Jun 23, 2008 9:43:34 GMT -5
I'm forcing myself to eat clean, clean, clean for at least teh next couple of weeks. Fingers crossed. You've seen my logs- it's not like I'm a cheat but when I do... well... So OK- I had my fun. Ratcheting down the screws even tighter.
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Post by bigjohn95821 on Jun 23, 2008 9:50:12 GMT -5
Mondays diet looks good, how do you like xtend?
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Post by fit on Jun 23, 2008 10:55:51 GMT -5
Xtend is my favorite supplement- I cuold do away with anything else... probably even whey protein powders but I'd keep Xtend.
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Post by bigjohn95821 on Jun 23, 2008 11:17:22 GMT -5
Xtend is my favorite supplement- I cuold do away with anything else... probably even whey protein powders but I'd keep Xtend. I just read up on it, looks like a great product. I did see though that they recommend you take a lot of it scoop wise. Do you follow the recommended dosing? I am probably a long way away from needing something like this but it is good to be informed.
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Post by Tim Wescott on Jun 23, 2008 16:49:56 GMT -5
Ratcheting down the screws even tighter. That`s what I like to hear!! #arockon6ha#
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Post by fit on Jun 23, 2008 18:48:42 GMT -5
Xtend is my favorite supplement- I cuold do away with anything else... probably even whey protein powders but I'd keep Xtend. I just read up on it, looks like a great product. I did see though that they recommend you take a lot of it scoop wise. Do you follow the recommended dosing? I am probably a long way away from needing something like this but it is good to be informed. I currently do 30g during my workout. That's a few scoops. Bulk BCAA's are certainly cheaper... but they also taste like licking an ashtray.
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Post by fit on Jun 23, 2008 18:49:22 GMT -5
Ratcheting down the screws even tighter. That`s what I like to hear!! #arockon6ha# #bbenchpress4zy# #arockon6ha#
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Post by fit on Jun 23, 2008 18:55:05 GMT -5
PRRS Week #3 Shock- Chest
Reduce volume just slightly in terms of total sets but turned down the rest to about 45" average. In and out in about 20 minutes!
Incline DB Press/Crossover Supers: Inc 60x10/9 Cross: 50x12 55x9
LifeFitness Pec Flyes/Dips Supers: Pec: 110x10/10 Dips: BW 10/10
HammerStrength seated chest press Dropsets: 50-40-30x10/7/7 ->kinda hated this machine. My pecs felt worked but it put too much stress on my front delts. Back to the barbell next time.
High crossovers 30x30 -no rest- low crossovers 30x18
Decline pushups 20/15 30" rests
Tired puppy.
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Post by Roger on Jun 24, 2008 19:31:13 GMT -5
Good one Chris
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Post by fit on Jun 24, 2008 20:16:07 GMT -5
PRRS Week #3 Shock- Back
Pullover/WG Pulldown Supers: Pullover 65x10/10/10 Pulldowns: 100x12 110x10/10
Stiff-arm PD's/Rev-grip Cable Row Supers: Stiff: 50x12/10/10 Rows: 150x15 160x12/12
Seated CableDropsets: 140-120-100-80x8/8/8/8
Abs:
Torso Rotations: 125x25/25 Rope Crunches: 160x20/18 Hanging Leg Raisesx15/15
Energy is good- lifts going up... feeling flabby. No worries.
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