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Post by fit on Jun 24, 2008 20:16:31 GMT -5
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Post by fit on Jun 25, 2008 6:08:08 GMT -5
Wednesday diet
6a 9 eggwhites, 40g oats 10a 6oz 93% ground beef, almonds 1230p 5oz chicken, 1/2c quinoa 330p 6oz 93% ground beef, 3/4c sweet potato WO: 30g Xtend, 10g WMS PWO: 60g WMS, 30g protein 630p 30g protein, 80g oats 6p 6 eggwhites
Macros from "sources that count" ~239p /211c/46f ~2398 calories
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Post by loneagle on Jun 25, 2008 12:48:01 GMT -5
Looking good, Chris!
I don't like the Hammer chest stuff much either. The free weights always seem it do the trick!
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Post by fit on Jun 25, 2008 16:29:39 GMT -5
Looking good, Chris! I don't like the Hammer chest stuff much either. The free weights always seem it do the trick! Yeha- I like the older hammer chest stuff that is plate loaded, but this new cable machine's grip are in a weird position for me and my long arms. Sure did get stiff delts out of it though... #awtf6mm#
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Post by fit on Jun 25, 2008 18:47:26 GMT -5
PRRS Week #3 Shock- Arms
EZ curls/CG Chin Supers: Curls 85x7/7/6 CG Chins: BWx10/9/7
Preacher/Rev-grip EZ Curl Supers: Preacher: 75x8/6 Curls: 50x7/6
CGBP (switched to flat bench today) 135x12/8
v-pressdowns 110-100-90-80-70x10 ea - last 10 were BURNING!
Finished with EZ curls 40x30 crazy pump (for me anyway)
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Post by Roger on Jun 25, 2008 19:34:29 GMT -5
We have the old HS stuff. I agree it is user friendly Good arm day there Chris
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Post by fit on Jun 26, 2008 6:14:22 GMT -5
Wednesday diet
Bodyweight 170.5
6a 9 eggwhites, 30g fiber one, 1/2c skim milk 10a 6oz 93% ground beef, 1T PB 1230p 5oz chicken, 1/2c quinoa 330p 4oz chicken, 1c quinoa WO: 30g Xtend, 10g WMS PWO: 55g WMS, 30g protein 630p 30g protein, 80g oats 6p 6 eggwhites
Macros from "sources that count" ~245p /208c/42f ~2335 calories
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Post by RUBICON19 on Jun 26, 2008 11:07:40 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... I bet!
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Post by fit on Jun 26, 2008 18:18:46 GMT -5
PRRS Week #3 Shock- Delts/Traps
Supersets: Standing Military Press 95x10/10/8 Side DB raises: 25x10/10/7
BB Shrug Dropsets: 285x12 265x12 245x11 225x11
Supersets: Rear Delt Raises 45x12/12/12 Front DB raises: 25x12/10/9
Internal Cable Rotations: 30x40
WG Bradford press... bar only slow repsx15
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Post by Roger on Jun 26, 2008 18:31:26 GMT -5
Shoulder Shock- NICE!!!!!!!!!!!
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Post by fit on Jun 26, 2008 18:45:18 GMT -5
Thanks Roger! Hot and humid in the gym tonight... good day for an intense workout!
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Post by Tim Wescott on Jun 27, 2008 6:25:36 GMT -5
Nice workout Chris!!
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Post by fit on Jun 27, 2008 19:16:03 GMT -5
Thanks Tim. I appreciate you keeping an eye out.
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Post by fit on Jun 27, 2008 19:24:48 GMT -5
PRRS Week #3 Shock- Legs Last day of my PRRS Cycle. Next week I'll probably start a Hybrid stretch. Felt a real rush of power today, especially calves, where I set a PB with the donkey raise.
Supersets: Leg Extensions160x12/12/10 Leg Press: 400x10/8/8
Supersets: Glute Press135x15 Lying Curls: 130x15 Glute Press145x12 Lying Curls: 140x13
HammerStrength V-Squat machine - speed reps 90x25 180x15
Donkey Calf raises 200x25 400!x8 PB!! By far the most I've ever done with this lift.
Seated Calf raises 100x20 150x7
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Post by fit on Jun 28, 2008 8:01:28 GMT -5
Saturday diet
Bodyweight 171
6a 9 eggwhites, 40g oats WO: 30g Xtend, 10g WMS PWO: 40g WMS, 30g protein 10a 30g protein, 40g oats 1230p 5oz chicken, 1c quinoa 330p 4oz chicken, 6oz soba 630p 4oz chicken, 3oz soba 6p 6 eggwhites
Macros from "sources that count" ~241p /223c/27f ~2316 calories
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Post by fit on Jun 28, 2008 11:37:21 GMT -5
Just abs today...
All sets with just enough rest to catch my breath.
Rope crunches 170x15/15/13 Torso Rotations145x20/19/18 Leg-up+dragon tail declines... 5/4 Not sure what to call these. I lie flat on a bench, arms overhead gripping the bench. I fold/bring up the legs the extend straight up so that I'm straight up, all weight on my upper back/shoulders. But rather than reverse the motion down, I then slowly decline/dragon tail, holding my body rigid like a plank. Decline is about 7 seconds I'd guess... I can hold until about 20 degrees at which point I'm not strong enough and relax.
Side-bends 70x15/15ea
LifeFitness weighted crunches 65x16/16
Gorillas x10/10
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Post by fit on Jun 29, 2008 6:41:44 GMT -5
Saturday diet
Bodyweight 171
6a 9 eggwhites, 60g fiber one, 1/2c milk 10a 5oz chicken, 1c quinoa, 10 almonds 1230p 5oz chicken, 1/2c quinoa 330p 5oz chicken, 1/2c black beans 630p 5oz chicken, 1/2c black beans 9p 6 eggwhites
Macros from "sources that count" ~235p /163c/35f ~1962 calories
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Post by Roger on Jun 29, 2008 8:23:34 GMT -5
Leg-up+dragon tail declines... 5/4 Not sure what to call these. I lie flat on a bench, arms overhead gripping the bench. I fold/bring up the legs the extend straight up so that I'm straight up, all weight on my upper back/shoulders. But rather than reverse the motion down, I then slowly decline/dragon tail, holding my body rigid like a plank. Decline is about 7 seconds I'd guess... I can hold until about 20 degrees at which point I'm not strong enough and relax.
Chris I have a book that call them Rocky IV or V. I do them too KILLER!!!!!!!!!!!!!
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Post by fit on Jun 30, 2008 6:21:41 GMT -5
Monday diet
Bodyweight 172
Macros from "sources that count" ~218p /303c/41f ~2625 calories
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Post by Tim Wescott on Jun 30, 2008 14:46:16 GMT -5
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