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Post by mrbeefy on Jul 17, 2008 5:56:15 GMT -5
Way to hit those Pecs!
Keep it up, and we'll start calling you, "CHESTY"!
;D
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Post by loneagle on Jul 17, 2008 23:05:01 GMT -5
I'd bet you're getting kinda hungry for a workout about now!
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Post by fit on Jul 18, 2008 16:06:30 GMT -5
I'd bet you're getting kinda hungry for a workout about now! You bet!! I'm itching to get back in the gym tomorrow. I'm actually sitting on the plane for my return flight now. Need to get back on the diet and hit the iron.
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Post by fit on Jul 18, 2008 16:08:40 GMT -5
Way to hit those Pecs! Keep it up, and we'll start calling you, "CHESTY"! ;D LOL. I hope! Hitting pecs again tomorrow.
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Post by Roger on Jul 18, 2008 16:09:24 GMT -5
Welcome back Bro
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Post by fit on Jul 18, 2008 16:10:56 GMT -5
You're keeping it intence! Thanks. That means a lot coming from you. Cheers!
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Post by fit on Jul 19, 2008 7:06:45 GMT -5
Satuday diet
Back on the diet...
630a 9 eggwhites, 80g oats, WO: 15g WMS, 30g Xtend+Purple Wraath PWO 50g WMS, 30g protein 10a 80g oats, 30g protein Noon 5oz chicken, 6oz soba 3p 5oz chicken, 6oz soba 6p 5oz chicken 1/4c sweet potato 9p 6 eggwhites
Macros from "sources that count" ~236p /231c/26f ~2314 calories
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Post by fit on Jul 19, 2008 7:07:13 GMT -5
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Post by fit on Jul 19, 2008 10:13:16 GMT -5
Pecs Flat bench 175x6 175x5 175x5 135x12
Pec Flyes - Machine 120x17 140x11 160x6
Inc DB Press/Cable crossover supersets 55 & 70x12/10 55 & 70x9/8 -this was down from last week 40 & 40x15/10
Push-ups - hands on bench 20
Abs:
Rope crunches 170x15 170x15 170x14
Torso rotations 150x15 each way 150x15 each way
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Post by RUBICON19 on Jul 19, 2008 10:49:45 GMT -5
Satuday dietBack on the diet... 630a 9 eggwhites, 80g oats, WO: 15g WMS, 30g Xtend+Purple Wraath PWO 50g WMS, 30g protein 10a 80g oats, 30g protein Noon 5oz chicken, 6oz soba 3p 5oz chicken, 6oz soba 6p 5oz chicken 1/4c sweet potato 9p 6 eggwhites Macros from "sources that count" ~236p /231c/26f ~2314 calories Bet it feels good!
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Post by fit on Jul 19, 2008 11:21:48 GMT -5
Yes- this was a week of eating crappy/getting fat :/
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Post by Roger on Jul 19, 2008 11:30:02 GMT -5
Another great chest day #bbenchpress4zy# #pizzasmiley4om# Here's you a PIZZA
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Post by fit on Jul 19, 2008 11:35:59 GMT -5
No more pizza!!! #bbannedsmiley8ow# #bangelsmiley4td#
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Post by fit on Jul 20, 2008 10:04:39 GMT -5
Back & Calves My calves are responding well to 2x weekly so I'll include them on back day and again on leg day. Rack Deads- Lowered the peg to below the knee. Woke up a little stiff and twingy in my back so I kept the weight a little light and focused on form
135x20 185x15 235x10
Tri-set Stiff-arm pulldowns 60x10 T-bar row 90x10 Chins x 10
Stiff-arm pulldowns 60x10 T-bar row 90x10 Chins x 8
Stiff-arm pulldowns 60x9 T-bar row 90x10 CG Chins x 6.5
CG Seated Cable row dropsets 160x8 140x8 120x8
Donkey Calf raises 400x10 400x10 400x9
Seated Calf raises 160x12 160x10 160x9
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Post by fit on Jul 20, 2008 10:15:58 GMT -5
Sunday diet
630a 9 eggwhites, 40g oats, WO: 15g WMS, 30g Xtend+Purple Wraath PWO 50g WMS, 30g protein 10a 40g buckwheat, 30g protein Noon 5oz chicken, 6oz soba, 10 almonds 3p 5oz chicken, 1/4c sweet potato 6p 5oz eye of round 1/4c sweet potato 9p 6 eggwhites
Macros from "sources that count" ~250p /190c/28f ~2209 calories
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Post by fit on Jul 20, 2008 20:24:11 GMT -5
Monday diet
Macros from "sources that count" ~220p /311c/30f ~2678 calories
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Post by gti steve on Jul 21, 2008 15:38:20 GMT -5
dude, the workouts are looking solid!!
nice rack pulls! howd they feel pulling lower?
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Post by gti steve on Jul 21, 2008 15:38:51 GMT -5
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Post by fit on Jul 21, 2008 16:51:19 GMT -5
Thanks! After seeing that video - aren't those technically "stiff-leg" rack deads? I believe I'm more like this:
Is one better than the other?
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Post by gti steve on Jul 21, 2008 19:03:17 GMT -5
Generally, you dont want any leg movement in the rack lift. Which is the whole point of the lift, to strengthen just the lower back.
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