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Post by fit on Jul 21, 2008 19:44:37 GMT -5
Arms EZ Curls 110x5 110x5 110x4
Concentration Curls 30x16 35x11 40x7
Preacher 70x8 70x7 70x5
Rev Grip curl: 50x10 50x10 50x10
Decline CGBP 195x5 PB! 195x5 PB! 195x4
Pressdowns: 150x15 160x10 170x5 - these were tough
Volume: Isolateral pressdown: 40x25ea
Cable Curls: 50x25ea
Had a nice "compliment" from a guy at the gym I hadn't seen in a couple of months. He wanted to know "what I was on". ;D
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Post by mrky03 on Jul 21, 2008 19:55:46 GMT -5
Nice workouts! On any type of deadlift I don't want to turn my back into a pivot point. In other words I don't want to feel it exclusively in my spinal erectors. I want to feel it from my hams and glutes all the way up though my traps. That dude in the video was dropping the weight, I always lower under control about twice as slow as I lift it.
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Post by fit on Jul 21, 2008 20:16:14 GMT -5
Nice workouts! On any type of deadlift I don't want to turn my back into a pivot point. In other words I don't want to feel it exclusively in my spinal erectors. I want to feel it from my hams and glutes all the way up though my traps. That dude in the video was dropping the weight, I always lower under control about twice as slow as I lift it. Agreed on the release rather than dropping... If I did the stiff-leg version I'd have to go very light. Even then, the back as pivot would be risky.
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Post by fit on Jul 22, 2008 6:17:23 GMT -5
Tuesday diet
BW=174.5
Day off
6a 9 eggwhites, 80g oats, 9a 6oz chicken, 1/2c sweet potato Noon 8oz bison, 6oz soba, 10 almonds 3p 6oz chicken, 1/2c sweet potato 6p 6oz eye of round, 6oz soba 9p 6 eggwhites
Macros from "sources that count" ~247p /187c/39f ~2341 calories
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Post by gti steve on Jul 22, 2008 9:00:18 GMT -5
this is a good set
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Post by Intensity on Jul 22, 2008 10:49:40 GMT -5
Arms EZ Curls 110x5 110x5 110x4 Concentration Curls 30x16 35x11 40x7 Preacher 70x8 70x7 70x5 Rev Grip curl: 50x10 50x10 50x10 Decline CGBP 195x5 PB! 195x5 PB! 195x4 Pressdowns: 150x15 160x10 170x5 - these were tough Volume: Isolateral pressdown: 40x25ea Cable Curls: 50x25ea Had a nice "compliment" from a guy at the gym I hadn't seen in a couple of months. He wanted to know "what I was on". ;D Very cool Chris
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Post by mrky03 on Jul 22, 2008 16:55:50 GMT -5
Yeah, thats more like it. Notice how his hips move back and he keeps the natural curve in his lower back.
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Post by fit on Jul 22, 2008 18:22:22 GMT -5
Yeah, thats more like it. Notice how his hips move back and he keeps the natural curve in his lower back. Yes- that's a very close example of what I am trying to do- bruise on my knee to prove it. Thanks Steve- Thanks Joel! Now to just get some weight on there.
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Post by fit on Jul 23, 2008 6:17:25 GMT -5
Wednesday diet
BW=173.5
6a 1 scoop Xtend+Creatine; 9 eggwhites, 1c Cheerios, 1/2c skim milk, 9a 5oz chicken, 1/4c sweet potato, 10 almonds Noon 6oz bison, 6oz soba, 3p 5oz chicken, 6oz soba WO: 15g WMS, 2 scoops Purple Wraath, 30g Xtend PWO: 50g WMS, 30g protein, Creatine 6p 80g oats, 30g protein 9p 6 eggwhites
Macros from "sources that count" ~245p /233c/30f ~2438 calories
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Post by fit on Jul 23, 2008 19:26:52 GMT -5
Delts/Traps
Military Press 115x6 115x5 115x4
BB Shrugs 270x15 290x10 310x6
Supersets: Side DB/Rear DB raise 25 & 45x11/12 25 & 45x11/12 25 & 45x9/10
Front Cable raises 32.5x10 32.5x10
Front plate raise 45x10 45x10
Cable rotations: 50x15ea 50x12ea
WG Bradford press to finish 55x13
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Post by Tim Wescott on Jul 24, 2008 4:57:28 GMT -5
Nice workout Chris!!
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Post by fit on Jul 24, 2008 6:07:03 GMT -5
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Post by fit on Jul 24, 2008 6:42:17 GMT -5
Thursday diet
BW=174
6a 1 scoop Xtend+Creatine; 9 eggwhites, 80g oats 9a 2oz chicken, 6oz soba, 20 almonds Noon Sub Sandwich, 3p 2oz chicken, 8oz soba WO: 20g WMS, 2 scoops Purple Wraath, 30g Xtend PWO: 80g WMS, 30g protein, Creatine 6p 80g buckwheat, 30g protein
Macros from "sources that count" ~175p /341c/29f ~2619 calories
This carb intake was actually supposed to be tomorrow but I plipped it as tonight is LEG DAY!
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Post by fit on Jul 24, 2008 19:47:27 GMT -5
Legs
Hot, sweaty, ready to puke.
Leg Press - 2:30 rests 540x5 540x5 540x5 540x5 540x5 540x5 540x4 540x4 540x3 540x3 540x2
HammerStrength V-Squat 1:30 rests 220x15 310x10 400x5
Leg Extensions dropsets 180x10 160x7 140x5
Yargh... about to toss... so humid in the gym tonight- shirt soaked through.
Prone ham curls 1:00 rests 155x10 155x10 155x8
Glute press/kickback aka buttblaster... no rests 155x12/12 155x12/12
Donkey calf (45 seconds stretch between each set) 400x13 400x10
Seated calf (45 seconds stretch between each set) 145x14 155x10
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Post by fit on Jul 25, 2008 11:28:26 GMT -5
Day off today- my bi-monthly day to give blood. Then we're going to the our local wine bar for a good glass and nice dinner... maybe a movie. Tired, tired legs today
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Post by Roger on Jul 26, 2008 5:55:00 GMT -5
Killer Leg Day Chris
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Post by fit on Jul 26, 2008 6:42:28 GMT -5
Thanks. Gimping around like an 80 year old today.
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Post by fit on Jul 26, 2008 6:52:38 GMT -5
Thursday diet
6a 1 scoop Xtend+Creatine; 9 eggwhites, 80g buckwheat WO: 15g WMS, 2 scoops Purple Wraath, 30g Xtend PWO: 55g WMS, 30g protein, Creatine 10a 40g oats, 30g protein Noon 5oz chicken, 1c quinoa, 10 almonds 3p 6oz Bison, 1/2c quinoa 6p 5oz chicken, 1/2c quinoa 9p 6 eggwhites
Macros from "sources that count" ~245p /231c/31f ~2448 calories
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Post by fit on Jul 26, 2008 10:37:36 GMT -5
FDFS Chest #1
Trying out Eric's FDFS approach.
Not the best workout today felt weak. Gave two units of blood yesterday- maybe that was part of it.
Bench Press 3/0/x 185x2 - yuck, weak 175x4 175x4
Incline Smith Press 6/0/1 rest pause 140x3+1+1+ fail 140x2+1+1+ 1
Incline DB Flye 2/4/1 25x8 25x8
Cybex Machine press - saturation 50x40 60x31
Dip/Crossover superset BWx17 & 40x21
DB flye/stretch 25x30 & 20
Abs-Rope crunches 110x30 rest pause 20 rest pause 13
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Post by Roger on Jul 26, 2008 17:33:10 GMT -5
Interesting, let me know how this works for you.
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