|
Post by fit on Jul 5, 2008 8:32:30 GMT -5
Short and sweet and to the point. Good one Chris Thanks- part II coming up.
|
|
|
Post by fit on Jul 5, 2008 11:17:50 GMT -5
Hybrid PRRS Week 1 - Hams/Calves Picking up from yesterday's quad workout... I also was on my hands and knees for 3 hours yesterday staining the deck... then the 2 miles walking down and back to the fireworks last night. Great show, great day, tired leggies.
Prone ham curls 2' rest 145x8 145x7 145x6
Glute press/kickback aka buttblaster 145x12/12 145x12/12 145x10/10
Donkey calf (45 seconds stretch between each set) 290x18 340x12 380x8
Seated calf (45 seconds stretch between each set) 115x15 140x9 165x6
|
|
|
Post by Roger on Jul 5, 2008 11:46:28 GMT -5
Donkey calf Wish my gym had one 290x18 340x12 380x8
|
|
|
Post by fit on Jul 5, 2008 11:52:16 GMT -5
I like it- it's the 45-degree variety... But wtf? My gym has no standing calf raise... just the donkey and seated. Fortunately they also just added 4 100# plates so we can finally get some real weight on there.
|
|
|
Post by Roger on Jul 5, 2008 11:56:54 GMT -5
Our standing and seated sux, maybe that is why my calves sux LOL
|
|
|
Post by fit on Jul 6, 2008 7:49:17 GMT -5
Sunday diet
Bodyweight 174
6a 9 eggwhites, 80g oats, 1/2c strawberries WO: 30g Xtend, 1 scoop Purple Wraath 10a PWO: 90g oats, 50g protein, Noon 6oz 93% ground beef, 6oz soba 3p 5oz chicken, 3/4c quinoa 6p 5oz chicken, 3/4c quinoa 9p 6 eggwhites
Macros from "sources that count" ~242p /220c/40f ~2412 calories
|
|
|
Post by fit on Jul 6, 2008 10:56:46 GMT -5
Hybrid PRRS Week 2 - Pecs Something was off today- a little weak but lifts were mostly up anyway. Looking at my last few days, today might have best been an day of rest. Nonetheless an OK workout.
Tried something a little different- went with long negatives on the flat bench. Humbled me.
Flat bench 6" neg's 6-0-2 155x6 155x5 155x3
Pec flyes (machine) 3" neg's 110x19 130x13 140x8
Inc DB/High Cable Crossovers - here's where I felt weakest, especially after those long negatives. Did 3 sets 'stead 2. 55/70x10/8 55/70x10/6 55/70x8/5
Volume High Cable Crossovers 30x30
Lo Cable Crossovers 20x30
|
|
|
Post by intenceman on Jul 6, 2008 15:21:49 GMT -5
Looks like you're doing good Chris! Don't sweat the off day, they happen. As long as you train hard, you'll be fine.
|
|
|
Post by Roger on Jul 6, 2008 17:22:37 GMT -5
#aiagree4zo# Looks good to me Chris
|
|
|
Post by fit on Jul 6, 2008 18:16:58 GMT -5
Thanks brothers. i have so much catching up to do to even be eating you all's dust.
|
|
|
Post by fit on Jul 7, 2008 7:34:57 GMT -5
Monday diet
Bodyweight 173
6a 9 eggwhites, mushrooms, spinach, 80g oats, 1/2c strawberries, 1/2c blueberries WO: 30g Xtend, 1 scoop Purple Wraath 10a PWO: 120g oats, 50g protein, Noon 4oz chicken, 12oz soba 3p 5oz chicken, 3/4c quinoa 6p 5oz chicken, 3/4c quinoa 9p 6 eggwhites, mushrooms, spinach
Macros from "sources that count" ~226p /301c/38f ~2735 calories
|
|
|
Post by Roger on Jul 7, 2008 10:10:06 GMT -5
"sources that count" 301c- SWEET!!!!!!!!!!!!!!
|
|
|
Post by fit on Jul 7, 2008 10:16:05 GMT -5
Hahaa...
|
|
|
Post by fit on Jul 7, 2008 10:23:09 GMT -5
Hybrid PRRS Week 2 - Back Rack Deads-Knee high (next week I should lower the peg a notch) 3' rests 235x20 285x15 335x10
Tri-set 90" rests Stiff-arm pulldowns 60x10 T-bar row 90x10 Chins x 10
Stiff-arm pulldowns 60x10 T-bar row 90x10 Chins x 6
Stiff-arm pulldowns 60x8 T-bar row 90x8 Chins x 4
WINDED!
CG Seated Cable row dropsets 160x8 140x6 120x6
|
|
|
Post by Roger on Jul 7, 2008 10:26:56 GMT -5
IMPRESSIVE back day- the tri-sets -KILLER
|
|
|
Post by fit on Jul 8, 2008 6:24:20 GMT -5
Tuesday diet
Bodyweight 173
6a 9 eggwhites, 40g buckwheat, 1/4c blueberries 10a 6oz 96% ground beef, 6oz soba, almonds Noon 6oz chicken, 1c quinoa 3p 6oz 96% ground beef, 6oz soba 6p 6oz chicken, 1/2 c quinoa 9p 6 eggwhites, mushrooms, spinach
Macros from "sources that count" ~233p /168c/39f ~2208 calories
Day off from the gym
|
|
|
Post by Intensity on Jul 8, 2008 6:54:10 GMT -5
174... 172... 173... GREAT NUMBERS CHRIS, CONGRATS!!!
|
|
|
Post by fit on Jul 8, 2008 9:42:38 GMT -5
Thanks Mo! I've definitely gained some fat around the midsection but oddly enough my waist has not really grown much at all... pants still loose. The wife says my my back/lats and quads "are looking bigger these days".
|
|
|
Post by gti steve on Jul 8, 2008 12:33:08 GMT -5
nice rack pulls!!!
|
|
|
Post by fit on Jul 8, 2008 13:24:14 GMT -5
Thanks Steve- lemme lower that peg a notch and still do those... NOT!
|
|