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Post by fit on Jul 27, 2008 9:59:02 GMT -5
FDFS Biceps #1
EZ Curls 3-0-x 115x3 +1 forced rep 115x3 +1 forced rep
Preacher Curl 6-0-1 40x3+1+1+ 1 rest pause 40x3+1+1+ 1
Standing DB Preacher Curl 2-4-1 25x8
Cable curls - saturation 1-0-1 40x40
Reverse Grip Curl/Hammer Curl superset 1-0-1 Bar Onlyx25 & 10x20 - yeow the burn...
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Post by Roger on Jul 27, 2008 15:27:35 GMT -5
#antbicepcurlsmdclr9dn# #bowdown3ht#
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Post by fit on Jul 28, 2008 6:32:31 GMT -5
Monday diet
6a 1 scoop Xtend+Creatine; 9 eggwhites, 40g buckwheat 930a 3oz chicken, 1c quinoa, 10 almonds 1230p 6oz Soba, 4oz 93% ground beef 3p 6oz Soba, 4oz 93% ground beef ~430p 50g WMS, 50g protein WO: 25g WMS, 2 scoops Purple Wraath, 30g Xtend, Creatine PWO: 50g WMS, 50g protein 8p 80g oats, 6 eggwhites
Macros from "sources that count" ~223p /311c/38f ~2788 calories
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Post by mrky03 on Jul 28, 2008 18:41:24 GMT -5
Diet looks tight! Is this the "Mo" diet plan?
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Post by fit on Jul 28, 2008 19:36:32 GMT -5
Diet looks tight! Is this the "Mo" diet plan? Basically, yes. The pre/wo co*ktail is based on Broser's FDFS nutrition. Muscle seems to really be coming on a bit.
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Post by fit on Jul 28, 2008 19:42:36 GMT -5
FDFS Back #1
Seated row 3-0-x 200x5 +1 forced rep 1 forced rep 1 forced rep - last rep negative at 8 seconds 240x3 +1 forced rep 1 forced rep 1 forced rep - last rep negative at 8 seconds This surprised me. I had a buddy help with the forced reps. A nice jump up in strength
Reverse grip pulldowns 6-0-1 (6-second neg's) 180x3+1+1+ 1 rest pause 180x3+1+1+ 1
DB Row 2-4-1 45x8 45x8
Wide grip lat pulldown - saturation 1-0-1 60x40 (a little too light)
Was supposed to super rack deads and hypers but couldn't get on the racks tonight and no other space to do regular deads. Instead I did hypers bodyweight x25 and 45x12
Day off tomorrow
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Post by mrky03 on Jul 29, 2008 17:48:14 GMT -5
One word, INTENSE!!!
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Post by Roger on Jul 29, 2008 18:42:12 GMT -5
Looking good Chris
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Post by fit on Jul 29, 2008 20:33:07 GMT -5
Thanks guys!
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Post by fit on Jul 30, 2008 18:32:34 GMT -5
FDFS Quads #1Hammer V-Squats 3-0-x 500x3 +1 forced rep +1 forced rep 500x3 +1 forced rep +1 forced rep Leg Press 6-0-1 590x3+1+1+ 1 rest pause 590x3+1+1+ 1 rest pause Extensions 2-4-1 140x8 150x8 - last two hurt pretty good Isolateral extensions - saturation 1-0-1 35x35ea Leg press/walking lunges superset 1-0-1 180x25 & 20x26 -> Left quad failed on that last rep and I ended up on the floor. Short hot and sweet... out in about 35 minutes.
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Post by fit on Jul 31, 2008 9:36:29 GMT -5
FDFS Hams/Calves... and other farm products #1
Lying curls 3-0-x (nobody around the gym this morning who could help with forced reps so did these Rest-pause) 170x4 +1+1+ 1 rest pause 175x3 +1+1+ 1 rest pause
SLDL 6-0-1 185x5+1+1+ 1 rest pause 205x3+1+1+ 1 rest pause
Single leg lying curl 2-4-1 65x8 each
Prone curl - saturation 1-0-1 70x30
Adductor/abductor superset 1-0-1 90/90x25/20 25/20
Donkey calves 490x6/6/5 personal record and also the max load for the sled.
Seated calves 135x20/15
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Post by Roger on Aug 1, 2008 4:49:04 GMT -5
I like to spilt leg up like that every once in a while. Good one Chris
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Post by fit on Aug 1, 2008 6:42:36 GMT -5
It's not common for me but worked out pretty well. Given the CNS impact of these workouts, not sure I could combine quads/hams and get through it all as effectively. These workouts do drain you.
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Post by fit on Aug 1, 2008 10:05:23 GMT -5
FDFS Shoulders/Tris#1
While I learn my way around FDFS I was keeping it to one bodypart/group per day. That will need to change, making these workouts even more taxing. So today it was shoulders and tris together.
Military Press 3-0-x with forced reps 120x4 +1+1 120x3 +1+1
Cable upright row 6-1-1 160x3+1+1+ 1 rest pause 160x3+1+1+ 1 rest pause
Iso DB press 2-4-1 40x8 each
Side DB raise - saturation 1-0-1 10x30
Front cable raise/rear db raise superset 1-0-1 Front 20x19R & 18L super Rear 20x19
----- 4 minute break -----
Decline CG Bench Press 6-1-1 rest pause 135x5 +1+1+1 145x3 +1+1 +1
v-bar pressdown 6-1-1 160x6+1+1 rest pause 160x6+1+1 rest pause
overhead DB extension 2-4-1 60x8
cable/rope overhead extension - saturation 1-0-1 50x40
Dips/rev-grip pressdown superset 1-0-1 Dips (as mini/pulse reps, no lockout) BWx20 pressdowns 60x25
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Post by Roger on Aug 1, 2008 10:12:45 GMT -5
Past few months you have really kicked it up a notch or two. Going great Chris
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Post by fit on Aug 1, 2008 15:02:22 GMT -5
Past few months you have really kicked it up a notch or two. Going great Chris Thanks- and I need to kick it even further. Push push push. Sometimes I feel like the muscle should be piling and sometimes I realize that 1) I can push further and 2) that I just don't have a body type that makes this easy. But yeah the fat comes on no problem and it frustrates me no end.
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Post by mrky03 on Aug 1, 2008 17:34:39 GMT -5
Chris, its a constant battle for all of us, nothing comes easy does it! A friend at the gym says he thinks I have a leg up on everybody, meaning genetics. I just laughed and tried to explain that's not the case at all! He just doesn't get that it took me 30 plus years to get what I have and it never came quickly or easily!
Your doing great, just keep doing what your doing, remember consistency wins out!
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Post by fit on Aug 1, 2008 21:20:23 GMT -5
I hear you Joel- but I do wish I had my buddies genetics. He literally can add an inch to his biceps just by curling for 20 minutes 2 times a week and eating whatever he wants while gaining little fat. Oh well- I'm in for the long haul. My reason for getting on this horse started with health- not vanity. Now that I have the health covered, vanity is at the door.
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Post by fit on Aug 3, 2008 11:30:03 GMT -5
FDFS #2 Chest/Biceps
I've decided to try and rebuild my approach to chest. I'm going all the way down and touching chest, I'm bringing the bar down a liitle further past the nipples. Focusing on mind-muscle connection etc. A big step backward in weight but hopefully a long-term improvement.
As much as I love lifting in the early AM, my first sets of flat bench are never that strong.
Bench Press 3/0/x 145x4+1+1+1 forced reps 145x3+1+1 forced reps
Incline Smith Press 6/0/1 rest pause 155x4+1+1+ 1 155x3+1+1+ 1
Incline DB Flye 2/4/1 30x8 30x8
Cybex Machine press - saturation 60x35 60x31
Dip/Crossover superset BW-pulse repsx13 & 40x25
DB flye/stretch 25x30 & 30
EZ Curls 3-0-x 115x3 +1 +1 forced rep 115x3 +1 +1 forced rep
Preacher Curl 6-0-1 60x3+1+1+ 1 rest pause 60x3+1+1+ 1
Standing DB Preacher Curl 2-4-1 30x8ea
Cable curls - saturation 1-0-1 45x36
Reverse Grip Curl/Hammer Curl superset 1-0-1 25x25 & 10x20 - wow- these kill...
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Post by intenceman on Aug 4, 2008 3:22:51 GMT -5
Great job Chris with form first, heavy weight next. That's what Mentzer drilled into my head.
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