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Post by Tim Wescott on Jun 30, 2008 14:47:46 GMT -5
You`ll have to copy and paste that link into your browser............too long,sorry.
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Post by fit on Jun 30, 2008 14:53:16 GMT -5
That's it, Tim- except I only do the 2nd half. I start buy bring knees to chest then extending straight up, then the decline. I've tried the whole thing and don't have the strength #smileybusted4nh#
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Post by Tim Wescott on Jun 30, 2008 14:58:35 GMT -5
Well...........at least I tried!!!!!!!!!!!!!!! LOL I used to do those after seeing pics of Franco Columbu doing them,they are killer!!
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Post by fit on Jun 30, 2008 18:48:54 GMT -5
Hybrid PRRS Week 1 - Chest
Flat BB Bench Progressive warmups then: 165x8 170x6 175x6 spotter aided on #6
Pec Flye (machine) 110x18 130x11 140x16
DB Incline/Hi Crossover supersets 70 & 55x8/8 6/7
Volume: Hi Crossovers 30x30
Lo Crossovers 20x30
Inc BB Bench Barx30
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Post by Roger on Jul 1, 2008 5:45:58 GMT -5
#bbenchpress4zy# Going strong Chris
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Post by fit on Jul 1, 2008 6:09:28 GMT -5
#bbenchpress4zy# Going strong Chris Thanks brother. I'd like to be able to rep 200# in the near future. Anything over 190... it'd be a first.
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Post by fit on Jul 1, 2008 6:16:05 GMT -5
Tuesday diet
Bodyweight 172
6a 6 eggwhites, 40g oats, 2oz chicken 10a 5oz chicken, 10 almonds 1230p 5oz chicken, 3oz soba 330p 5oz 93% ground beef, 6oz soba WO: 20g Xtend, 1 scoop Purple Wraath 10g WMS PWO: 55g WMS, 30g protein blend 630p 40g oats, 30g protein blend 9p 6 eggwhites
Macros from "sources that count" ~251p /171c/36f ~2198 calories
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Post by Roger on Jul 1, 2008 6:20:40 GMT -5
Keep doing what you are doing, it will come.
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Post by fit on Jul 1, 2008 18:16:27 GMT -5
Hybrid PRRS Week 1 - Back
Crowded gym tonight- had to flip exercises around a bit and rest between exercises was too long.
Tri-Set: Stiff-arm pulldown50x10/10/10 Rev-grip cable bent row160x10/10/10 CG Chinsx10/8/7
Knee-high Rack-deads 225x16 275x12 325x7
Seated cable rows: 140x10 120x10 100x10 80x10 60x10 40x10
Donkey calf raises: 2001x20/20/17
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Post by Roger on Jul 2, 2008 5:27:51 GMT -5
Impressive training there Chris
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Post by fit on Jul 2, 2008 6:25:24 GMT -5
Wednesday diet
Bodyweight 172
6a 9 eggwhites, 80g oats 10a 6oz 93% ground beef, 6oz soba 1230p 5oz chicken, 6oz soba 330p 6oz 93% ground beef, 6oz soba WO: 30g Xtend, 1 scoop Purple Wraath 630p 80g oats, 60g protein blend 9p 6 eggwhites
Macros from "sources that count" ~240p /220c/43f ~2455 calories
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Post by fit on Jul 2, 2008 6:27:15 GMT -5
Impressive training there Chris Thanks Roger- I've been gaining strength at a good clip. It's been a little challenging to get the weights right because I surprise myself.
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Post by fit on Jul 2, 2008 18:08:07 GMT -5
Hybrid PRRS Week 1 - Arms
Ez Curls 100x8/7/6
Conc. Curls 25x16 30x12 35x8
Preacher/Rev grip curl supersets [65/45]x8/9 7/8
CGBP 155x5 145x6 145x6
Pressdowns: 130x19 145x13 160x8
Volume sets:
Pressdowns: 110x25 really squeezing each contraction
Ez Curls 50x25
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Post by Roger on Jul 3, 2008 5:26:58 GMT -5
#antbicepcurlsmdclr9dn# Good arm day
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Post by fit on Jul 3, 2008 9:57:11 GMT -5
Hybrid PRRS Week 1 - Delts/Traps
Military Press 105x8 110x6 110x6
Shrugs 250x20 275x13 300x8
Side Delt cable (behind back)/Rear Delt DB supersets 20 & 45 x12/12 20 & 45 x12/11 20 & 45 x12/10
Front delt cable raise (never used cbl before like this. I like the controlled tension 20 x 12 20 x 12 20 x 12
Cable rotations 30 x 40ea
Bradford, WG, bar only bar x 20
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Post by mrky03 on Jul 3, 2008 18:37:51 GMT -5
Training and diet look "spot on"!
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Post by fit on Jul 4, 2008 12:21:14 GMT -5
Training and diet look "spot on"! Thanks Joel! Diet will definitely be off today Fried chicken and biscuits here I come! ;D Started with a stack of buckwheat hotcakes. ;D ;D
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Post by fit on Jul 4, 2008 12:25:51 GMT -5
Hybrid PRRS Week 1 - Quads Short on time today.. had a good quad blast and tomorrow I'll hit hammies and calves. Strength still going up!
Leg Press 3' rest 485x10 485x10 485x10 485x10 485x9
HammerStrength V-Squat 2' rest 180x15 270x10 360x6
Leg Extensions 1' rest 180x10/8/7
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Post by Roger on Jul 4, 2008 16:10:52 GMT -5
Short and sweet and to the point. Good one Chris
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Post by fit on Jul 5, 2008 8:31:55 GMT -5
Saturday diet
Bodyweight 173
6a 9 eggwhites, 80g oats WO: 30g Xtend, 1 scoop Purple Wraath 10a PWO: 80g oats, 60g protein, 1/2c strawberries Noon 6oz 93% ground beef, 6oz soba 3p 5oz chicken, 6oz soba 6p 5oz chicken, 6oz soba 9p 6 eggwhites
Macros from "sources that count" ~250p /223c/36f ~2463 calories
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